We hope everyone has had a Merry Christmas and Happy Holiday Season!
For those in town, we're running on Tuesday, Wednesday, and Friday this week. Given the weather forecast, we're going to be running in the ALHS weight room. We'll be meeting from 10-10:45 a.m. If you can't make a session, get your 3 - 4 days of workouts in!
If you can't make a pre-season session, here are the running times/workouts:
We're running on Tuesday & Wednesday this week. We are planning on running outside, so dress for the weather (although some days may be inside). If you can't make a session, get your 3 - 4 days of workouts in!
We will NOT be meeting next week, but I'll send out a running schedule for everyone and then we'll meet again during the second week of Winter Break.
If you can't make a pre-season session, here are the running times/workouts:
We're running on Tuesday-Thursday-Saturday this week. We are planning on running outside, so dress for the weather (although some days may be inside). If you can't make a session, get your 3 - 4 days of workouts in!
If you can't make a pre-season session, here are the running times/workouts:
Sorry for the delay in communication this week, I've been out sick but we're back to training. Make sure to stay up-to-date with your running!
Here are the running times/workouts:
Here are the days we're meeting this week. We are planning on running outside, so dress for the weather. If you can't make a session, get your 3 - 4 days of workouts in!
If you can't make a pre-season session, here are the running times/workouts:
State Meet Competitors & Parents:
The professional photos from the 7th & 8th Grade Cross Country Post-Season Invitational are now available at the links below. Additionally, if anyone did not get merchandise at the event, it can be purchased online from EA Graphics.
Here are the days we're meeting this week. We are planning on running outside, so dress for the weather. If you can't make a session, get your 3 - 4 days of workouts in!
If you can't make a pre-season session, here are the running times/workouts:
END-OF-SEASON NOTES:
OFF-SEASON TRAINING:
Here's the practice schedule for this week. We may end practice a little earlier than the posted times, but the times listed should be fairly accurate:
SWC REMINDERS
Here are some reminders for tomorrow:
END OF SEASON VIDEO
And here's our team video. Thanks to all the parents who took videos and to Mrs. Walters for putting it together!
Wooster (ATHLETES):
MEET INFORMATION:
Bus leaves Learwood at 7:30 a.m.
The meet will be held at:
Adult tickets are $8 & student/senior tickets are $5. Tickets can be purchased online or in cash at the gate. QR codes will be available at all entry points for guests to purchase individual tickets online.
ONLINE TICKETS CAN BE FOUND HERE: https://docs.google.com/document/d/1meXV3S3RX5O_Q84waR0yt-J9emVqBL5r/edit
Dress in layers...weather looks cooler and rain throughout
Bring money for concessions
Make sure you are warming up properly (2 lap warm-up, drills, and up-tempo runs prior to your race)
Cool-down with your teammates after your races
DISTANCE LINE-UP:
GIRLS 4x800 Relay:
Here's information regarding tomorrow's meet (it's lengthy but scroll down to what you need):
Eat a healthy dinner! Your body will convert carbohydrates to glycogen, which will provide your muscles with energy the day of the race. Food = Fuel!
Limit the amount of sweets! Get it down to one serving (1 cookie, 1 brownie, etc., but just one!) at a time. Don’t get rid of it completely, just lower the amount each day. It’s good to have a little chocolate, for example.
Avoid sugary drinks. Replace soda/fruit juice with water. It’s a small change that makes a huge difference. Complex sugars really have no useful function.
Stay hydrated. Not too hydrated! But sipping water throughout the day helps.
Get a good night’s sleep! Optimal sleep for a middle schooler is 9 hours, 15 minutes a night. Your body needs to recover from the week of school, studying, and working out! Rest is crucial for this to occur.
If you can eat breakfast at about 5:45 – 6:00 a.m. Saturday, that would be great. That gives your body enough time to process the calories, which should come from carbohydrates.
Examples of good breakfasts: healthy cereal with milk, toast with jelly, pancakes or waffles with syrup. Bananas are also a great idea.
Avoid: large amounts of milk, orange juice, eggs, and a lot of fruit juice (a little is okay, but there’s a lot of sugar there so don’t overdo it).
Bring a healthy snack with you! You will want to eat something afterward.
Sports drinks should be extremely limited. 1 bottle of Gatorade, for example, should be your post-race drink. That should be the amount of sports drinks you should drink in a week. Other than that, stick to water. You will want to replace glycogen with your snack, and electrolytes with your sports drink. Drinking too many sports drinks actually has a negative effect as it’s just too much sugar. One good drink is Propel water.
Get some water at the finish line or at camp, then drink your sports drink. Again, you’ll want to bring both water and a sports drink & snack.
After your event do a 5-minute cool down jog around the football field or the track.
Stretch again at home!
Post-race meals should contain carbohydrates and protein (which will rebuild your damaged muscles from the race).
Post-race meals should be within 2 hours of the race. So…make your high-carb, high-protein meal your dinner when you return home Saturday!
After a week of healthy eating, you can splurge a little Saturday night. But make sure the week is filled with healthy meals before you treat yourself!
Scoring will be 10-8-6-5-4-3-2-1
They will be using an FAT (electronic) timing system
Girls 4 x 800 starts at 9:30 a.m., followed by boys
All other events start at 10:15 a.m.
Order of Events is the same
The meet will run on a rolling schedule, meaning they will start the next event as soon as the previous event has concluded
Locker rooms will NOT be provided, but restrooms will be open
Warm-ups are not allowed on the football field (we'll see if we can use the perimeter of the field)
$7 per ticket (kids 4 & under free) - All tickets must be purchased online as there will be NO CASH SALES at the Gate
ONLINE TICKETS CAN BE FOUND HERE: TICKETS
Dress in layers, bring rain gear, hat, and gloves
Bring an extra pair of socks and shoes
Bring a bag to wrap your gear
Bring a blanket
Bring money for concessions
Make sure you are warming up properly (2 lap warm-up, drills, and up-tempo runs prior to your race)
Cool-down with your teammates after your races
DISTANCE LINE-UP:
GIRLS 4x800 Relay
Gianna Brannen
Marissa Craig
Sadie Siefert
Carlynn Seedhouse
BOYS 4x800 Relay
Daniel Muckerheide
Tommy Carone
Brock Baughman
Asher Rudnicki
GIRLS 1600M Run
Gianna Brannen
Marissa Craig
BOYS 1600M Run
Asher Rudnicki
Daniel Muckerheide
GIRLS 400M Dash
Emma Sonnhalter
Siena Laufer
BOYS 400M Dash
Aden Baisden
Adam Walker
GIRLS 800M Run
Sadie Siefert
Carlynn Seedhouse
BOYS 800M Run
Tommy Carone
Brock Baughman
GIRLS 4x400 Relay
Marissa Craig
Emma Sonnhalter
Claire Chervenak
Siena Laufer
BOYS 4x400 Relay
Aden Baisden
Adam Walker
Asher Rudnicki
Daniel Muckerheide
