Running Club

Parents & Athletes:

Due to the Thanksgiving Holiday, we will not be meeting to run this week. Runners are expected to run 3 days this week for 25-30 minutes. A few things to note:

• All runners are expected to run 3 days a week! While we're not meeting this week due to the holiday, athletes need to stay in running shape this off-season!
• Next week we are going to start documenting each runner's mileage per week. Runners will meet in Coach Rocco's room once a week to document their workouts for the week if they cannot meet to run after school.
• We are going to post workouts on the blog until the start of conditioning for Track & Field.
• Happy Thanksgiving and we'll see you after the break!

Running Schedule:

Thanksgiving Week we will not meet -- run 25-30 minutes 3 days a week independently!

Week of 11.27 - 12.3

1)    Tuesday    11.29    Learwood        3 - 4 p.m.            26 minute run
2)    Thursday   12.1     Learwood        3 - 4 p.m.            30 minute run
3)    Saturday   12.3      ALHS Track     9:30 - 11 a.m.      28 minute run

Week of 12.4 - 12.10

1)    Tuesday    12.6    Learwood        3 - 4 p.m.            28 minute run
2)    Thursday   12.8    Learwood        3 - 4 p.m.            32 minute run
3)    Saturday    12.10  ALHS Track     9:30 - 11 a.m.      32 minute run (hard run)

Cross Country Running Club

Cross Country Runners & Parents:

We are planning on starting our off-season running this week! The schedule for the next two weeks is as follows:

    Wednesday, Nov. 9th 3 - 4:15 p.m. Learwood
    Thursday, Nov. 10th 3 - 4:15 p.m. Learwood
    Saturday, Nov. 12th 9:30 - 11 a.m. ALHS Track

    Monday, Nov. 14th 3 - 4:15 p.m. Learwood 
    Wednesday, Nov. 15th 3 - 4:15 p.m. Learwood
    Saturday, Nov. 18th 9:30 - 11 a.m. Cahoon Park, Bay Village (more info. to follow on this)

Sorry for getting this out to everyone so late! We will be more prompt in getting information on the blog. We will post workout sessions every other week until track conditioning starts in mid-February.

Just a few notes about off-season running:

1) Off-season running is similar to conditioning, where anyone can join and no forms are needed. We will bring the forms we have from the cross country season, but any new runners should let us know of any medical conditions.
2) Since this is the off-season, we cannot 'coach' athletes. We are allowed to run with athletes and set up a general program for each session, but we are prohibited from 'coaching' athletes. We are going to keep it simple at first, but we will also start hill work and we hope to meet with the varsity distance runners on some workouts.
3) Our main focus is to keep athletes in shape, get heart rates up, increase aerobic respiration, and maintain what we've done in cross country for the upcoming track season.
4) If you are involved in other sports and cannot participate in off-season running, it is still important that you run 3 times a week. Please stop by my room starting this week to get workouts! We are also planning on running on Saturdays so you are more than welcome to join us!
5) I want to keep track of each runners' mileage so everyone is accountable! Please help with this by checking in with me weekly! I will keep a log in my room so you can stop in and log in your miles.
6) Our mileage will not be excessive! Again, we're going to keep it simple. We just want athletes to be in shape when track starts. Still, we're going to be doing workouts that are more than manageable! 

Hope to see everyone out this week and next!

Coach Rocco
Coach Walters

PowerPoint Information

If you are interested in downloading the presentation here is the information:

Avon Lake MS Cross Country PowerPoint  http://db.tt/adJGpVfh

I Am the Champion  http://db.tt/G4UDUvX6

Where the Streets Have No Name http://db.tt/9qTCOSd2

Cross Country Halloween Party

The Learwood XC Team is is invited to a night of

Tricks and Treats!

Friday, October 28th

7 - 9 pm

Connor Verfaillie’s house

32530 Lake Road

Avon Lake, OH 44012

 Join us for a night of fun,

Haunted House scares, and lots of treats!

Costumes encouraged, but not required.

Please RSVP by October 26th

RSVP:    440-653-9247   or   CoastieMom3@gmail.com

SWC Finals

The Learwood Cross Country teams recently competed at the Southwestern Conference Championship at LCCC. Both the boys and girls' teams finished in 3rd place. Both teams produced #1 overall runners. Patrick Schulte was the overall boy runner in a field of 160 runners, and Julia Jantz was the overall girl runner in a field of 136 runners.

Scoring for the boys team were...

Patrick S came in 1st place and earned 1st team All-Conference honors
Brandon B came in 15th place
Robert H came in 20th place
Alex H came in 23rd place
George V came in 25th place
Ricky K came in 27th place
Josh B came in 29th place

Scoring for the girls team were...

Julia Jcame in 1st place and earned 1st team All-Conference honors
Allie S came in 7th place and also earned 1st All-Conference honors
Rachel C came in 23rd place
Juliana D came in 25th place
Audrey S came in 36th place
Sarah L came in 38th place
Shaye M came in 46th place

Congratulations to both teams on a great season! Coach Rocco & Coach Walters are proud of all of your accomplishments! 

Wrapping up a GREAT Season

Cross Country Parents:

I want to thank you all for a really great season! I meant to send an email out last week, but, to be honest, I was exhausted and needed a break from the season. I would like to go over a few things:

• All uniforms need to be turned in to my classroom (room 404) by Friday, October 28th. Uniforms need to be placed in a plastic bag and labeled with the athlete's name. Make sure to include shirts, shorts, and jackets. We have a few jackets in my Lost & Found in my room.
• Our Lost & Found is huge! Please have your athlete stop by my room to see if any of your missing items are there! We will bring these items to our Awards Night.
• Cross Country Awards Night will be held on Thursday, October 27th, at 7 p.m. in the auditorium. Hope to see everyone there!
• Coach Walters and I would like to thank everyone for the photo books we received last Saturday night! They are awesome...the best end-of-season gift we could ask for! I've got a donation envelope in my classroom from the parents who put this together. If you could, send your child down to my classroom with any donation you see fit to give, and Coach Walters and I will make sure to give it to Mrs. Krock later in the week. Thanks again!
• We will be starting off-season running for all who are interested. We are planning on starting the week of November 7th. We will run 3 days a week, and these sessions will start at 3 p.m. and end at 4 p.m. We will email families and post this on the blog. I have to set up a schedule for myself but I'm thinking we will post schedules in 2-week intervals! For those who cannot make it in the fall (girls' basketball players) or the winter (boys' basketball players) I will come up with a running log for athletes to check in with me once a week. The mileage will not be much and the workouts will not be intensive...something everyone can do. I hope to be able to keep this up until February, when I have to transition to the varsity track team.
• I've sent information to The Press for every meet this season, except Cloverleaf, Westlake Fun Run, and Jack Wilhelm. I just sent in information from the SWC Meet. Hopefully they will print that as this is the first year I have not seen anything written about our team!

Again, Coach Walters and I want to thank everyone for a truly great season. We had a great team this year, and a great group of athletes to work with. We appreciate everyone's efforts and look forward to thanking you all in person on Thursday night!

Coach Rocco
Coach Walters

SWC Week

Tuesday 10/11    

• Athletes need to bring spikes!

Thursday 10/13    

• After practice we will have our end-of-season team meeting in the auditorium from 4:15-4:45 p.m.
• Our last team dinner will be from 4:45-5:15 p.m.
• After dinner, we will have an OPTIONAL team movie night in the auditorium. The movie will start at 5:15 p.m. and should end close to 7:15 p.m. Parents should plan on picking up athletes at 7:15 p.m.
• We will be watching Either Miracle or Hoosiers.

Friday 10/14

• Our last practice of the season will be held at Learwood Middle School between 10-11 a.m. It is a short practice!

Saturday 10/15

• Be at Learwood at 11:45 a.m.
• Bus leaves at 12 p.m.
• SWC Championship Race is held at LCCC
• Boys run at 1:30 p.m.
• Girls run at 2 p.m.
• Awards Ceremony will be held by the tennis courts at 2:30 p.m. The top 7 runners will be honored with All-Conference, and runners 8-14 will be honored with 2nd team All-Conference. Team Awards for both boys and girls will be announced.
• We will be back at Learwood around 3:45 p.m.
• We will have our post-season pizza/ice cream/bowling afterwards...Mrs. Verfaillie has sent an email/blog post regarding this!

Things to Keep In Mind This Week:

• Athletes need to rest this week! Other than the mile run on Tuesday, we are TAPERING! Athletes need to eat healthy all week! Stay hydrated throughout the entire week. Stretch before and after workouts, and then again at home. Get a good night's sleep each night this week, and sleep in on Saturday! Athletes need to wake up well-rested and ready to go! No late nights out! All energy is to be focused on race day this Saturday.
• Practices are going to be much easier this week. Parents, you can pick up your athlete at 4:30 p.m. on Tuesday and Wednesday this week!
• I have an extra uniform top left over from the Jack Wilhelm Classic. Please see me if you are missing a uniform!
• I have copies of the course map in my classroom and it is also located on our blog site.
• On race day, athletes should eat a healthy breakfast, and then they should eat a small, healthy snack before they get to Learwood. We will NOT be eating a snack when we get to LCCC as we are getting there about an hour before our race.
• Normally athletes are permitted to sign out and leave a meet early, and we understand the busy schedules of families. However, if it is at all possible, we would like the entire team in attendance for the awards ceremony after both races! This is the only race where we ask that all athletes be in attendance as we conclude our season!
• There will be SWC apparel to purchase at the race. We also passed out flyers for pre-race ordering of apparel to all interested athletes on Friday.

Lastly:

This has been a great season! All athletes have worked extremely hard this year and I believe they are the best prepared and best conditioned team in the conference. That goes for both the boys and the girls! All our work is done! We have come a long way since July, and now we will see all our hard work pay off. Everyone has been trained to peak at this race! You will be amazed at how well you have progressed, both individually and as a team, when you run on Saturday. I'm looking forward to a great week and, although we all know our competition will be tough, we are READY! Get some rest, believe in yourself, and believe in your TEAM!

It's been a great season...now let's finish it! See you all Saturday!

GO SHOREMEN & SHOREGALS!

Coach Rocco
Coach Walters