Cross Country T-shirt Quotes

If you would like to submit t-shirt quotes for our optional apparel, click HERE

Practice Times & Locations: August 17th-21st

Hey Everyone:

Tomorrow we will meet at Learwood Track to run the mile. Here's information regarding this week's practices:

Monday

• Girls' Practice will be from 8-9:15 a.m.
• Boy's Practice will be from 9:15-10:30 a.m.
• Athletes can meet at the track
• You do NOT need to wear spikes! 
• However, if you do wear spikes, don't put in the 3/8-inch spikes (those are for traditional cross country races run through grass, mud, hills, and trails). You can put in 1/4-inch spikes if you want.
• If you can't make this practice, we'll try to get your mile run completed at the ALHS Track later in the week.

Tuesday-Friday

• We will meet at ALHS
• Girls' Practice will be from 8-9:30 a.m. (we are ending a little earlier, so we might be done before this time)
• Boys' Practice will be from 9:30-11 a.m. (same as the girls, we may be done a little earlier)

Saturday

• 60 minutes of cardio on your own

A few notes:

• We may not be running through Kopf Reservation this week, if this changes we'll let everyone know
• I spoke with the ALHS Athletic Director Friday night, and at this time there is not a schedule set for our team
• Once we find out what the schedule is (the ADs should be meeting tomorrow), we'll let everyone know
• If a schedule is set, we may need parent volunteers to help us run home dual meets
• The athletes have overwhelmingly expressed interest in getting optional team apparel, so we'll set up a Google Form for them to submit quotes for the backs of their t-shirts (then they can vote on what they want)

Alternate Practice Workouts: August 17th-22nd

Practice is mandatory. However, if you cannot attend practice, we need an email/note from home. Please note that practice can only be missed for the following reasons:

• Illness
• Family commitment (vacations included)
• Doctor/Dentist/Orthodontist appointment
• Religious holiday

If you can't make it to a summer practice session, make sure you are running on your own. I'm attaching general running times below--pick a time listed below (or a time in between the times listed) to run on the days you will NOT be in attendance.

• Monday          8/17    15 minutes up-tempo run
• Tuesday         8/18     40-50 minutes
• Wednesday    8/19    20 minutes
• Thursday        8/20    28-38 minutes
• Friday             8/21    15 minutes
• Saturday        8/22     60 minutes cardio (bike, elliptical, swimming) 

Alternate Practice Workouts: August 10th-15th

We are changing practice times slightly this week. Girls will meet from 8-9:30 a.m. and boys from 9:30-11 a.m. at ALHS (meet at the caboose). If times/locations change we'll let you know but this week there shouldn't be any other changes.

Practice is mandatory. However, if you cannot attend practice, we need an email/note from home. Please note that practice can only be missed for the following reasons:

• Illness
• Family commitment (vacations included)
• Doctor/Dentist/Orthodontist appointment
• Religious holiday

If you can't make it to a summer practice session, make sure you are running on your own. I'm attaching general running times below--pick a time listed below (or a time in between the times listed) to run on the days you will NOT be in attendance.

Keep up the good work! We're going to start increasing our workload (speed, strength, core work) going forward! 

• Monday          8/10    30-40 minutes
• Tuesday         8/11     20 minutes
• Wednesday    8/12    34-44 minutes
• Thursday        8/13    15 minutes
• Friday             8/14    15 minutes
• Saturday         8/15    60 minutes cardio (bike, elliptical, swimming) 

Alternate Practice Workouts: August 3rd-8th

We are going to hold practice at ALHS (meet at the caboose), Monday-Friday this week. Girls will meet from 8-9:15 a.m. and boys from 9:30-10:45 a.m.

Again, if you cannot attend practice, we need an email/note from home. Please note that practice can only be missed for the following reasons:

• Illness
• Family commitment (vacations included)
• Doctor/Dentist/Orthodontist appointment
• Religious holiday

If you can't make it to a summer practice session, make sure you are running on your own. I'm attaching general running times below--pick a time listed below (or a time in between the times listed) to run on the days you will NOT be in attendance.

Keep up the good work! We're going to start increasing our workload (speed, strength, core work) going forward! 

• Monday          8/3      28-38 minutes
• Tuesday         8/4      15 minutes
• Wednesday    8/5      32-42 minutes
• Thursday        8/6      15 minutes
• Friday             8/7      15 minutes
• Saturday         8/8      60 minutes cardio (bike, elliptical, swimming) 

Tomorrow's First Day of Practice UPDATE

Hey Everyone:

Just a few reminders about tomorrow's practice:

• We're meeting at ALHS (by the caboose).
• Girls will meet from 8 - 9:15 a.m.
• Boys will meet from 9:30 - 10:45 a.m.
• All athletes should bring their own water, a mask, running shoes, and clothes that could get dirty (don't wear your best clothes). Please bring your own water, there can't be sharing of water this season and we don't think you'll be able to use the drinking fountain.
• Also, try to use the restroom prior to practice.
• Just a reminder that masks are mandatory, we'll bring extras but try to bring your own as we may not have enough (you won't have to run with your masks, but you need them on before and after practice). 

Some other things regarding tomorrow:

• We do practice in the rain. However, if there's lightning, it's state law that we postpone or cancel practice. 
• If practice is canceled we'll send out a text via REMIND.
• We just received a thermometer from the Athletic Department. We'll be taking athletes' temperatures prior to practice. If an athlete's temperature is above 100.2 degrees, that athlete cannot practice with the team.
• Because of this, you may want to take your temperature prior to coming to practice just to make sure you're good to go.
• Please be patient tomorrow! If you have forms try to show up 10-15 minutes early so we can process them. 
• We'll take attendance old-school tomorrow (no small-group, athlete-led attendance). 

Lastly:

• We'll see how many athletes end up joining the team, but right now the team looks pretty large. It's strange, we did so much training individually...then Friday I started putting a roster together and the numbers surprised me. So be ready to meet your teammates tomorrow!
• If you know someone who is interested in running, athletes can join through the month of August. Let them know about this blog site and have their parents email me at rob.rocco@avonlakecityschools.org

First Day of Practice: Monday, August 3rd

Hey Everyone:

Here's information regarding our first official day of practice:

• We're meeting at ALHS (by the caboose).
• Girls will meet from 8 - 9:15 a.m.
• Boys will meet from 9:30 - 10:45 a.m.
• All athletes should bring their own water, a mask, running shoes, and clothes that could get dirty (don't wear your best clothes). Please bring your own water, there can't be sharing of water this season and we don't think you'll be able to use the drinking fountain.
• Just a reminder that masks are mandatory, we'll bring extras but try to bring your own as we may not have enough.

A few things about forms:

• The two forms you need in order to practice Monday are the Emergency Medical Form and the Physical Exam Form.
• The Emergency Medical Form can be found HERE
• The Physical Exam Form can be found HERE
• If you haven't had a physical yet, you can still attend practice! You can't practice with us, but we can give you an alternate workout to complete on your own. We'll still take your attendance, and you can meet with the team both before and after the workout.
• We'll focus on the other forms after we collect these two forms.
• Try to drop off these forms this week at the Learwood Office. We'll go through them, create our current roster, and meet with everyone Monday. 
• The Learwood Office will be open this week from 10 a.m. - 2 p.m., so you can stop by and drop off your forms.
• If you can't turn in your forms this week and you show up Monday with them, try to get there 15 minutes before practice so we can process them prior to practice officially starting.

A few things going forward:

• We are planning on starting practice at ALHS for the first week, as it has a nice track, stadium steps, a fitness trail, a place to run on the north side of campus, and we can utilize Kopf Reservation.
• If we run at Kopf Reservation the coaching staff will direct athletes to run 6 feet apart through the trail.
• We may be shifting some practices to different locations this summer, and we may not be allowed to use buses to get there. If we do this, we'll allow for alternate workouts to take place for those athletes who may not be able to attend practices off-campus.
• Mostly, however, we plan on being at the high school throughout the remainder of the summer.
• If you cannot attend practice because of a family commitment (namely, you're on vacation) or you have an excused absence (dentist/doctor appointment, for example) just email us and we'll post alternate workouts on the blog so you're still staying in shape when you return.

Lastly:

• We're used to having really large teams, but this might change this year. 
• Still, if someone you know is interested in running, it's not too late to join! Let them know about this blog site and have them go through the blog posts from this summer.
• They can also email me at rob.rocco@avonlakecityschools.org