2013 Cross Country Season

Summer vacation is right around the corner, so it is time to start thinking of cross country season.  If you are  an incoming 7th grader or an 8th grade student at Learwood and love (or sorta like) running then you should join the team!

Here is the important information you need to know:

1. Conditioning starts on July 22nd and will be at the high school from 9am-10:30am (Monday-Friday). 

2. Official practice begins August 5th same place and same time. 

3. Medical forms need to be completed by August 5th.  For a copy of all the forms click here. 

4. Conditioning is optional but highly recommended.  During summer practices, attendance policy is relaxed to accommodate vacations.
6. A Cross Country Calendar has been created and to access it click here.
7. A Shutterfly team account is available to post pictures.  Click here. 

5. If you are interested... please fill out the form below.  

Running Club

Distance Runners & Parents:

 

Here’s the next 2 weeks’ schedule for Running Club. Remember to email me if you’re planning on attending Saturday sessions at the Rocky River Metroparks (which start on Saturday, February 16^th). We should be gone from 10 a.m. – noon(ish). If we get enough runners interested we may be able to get a bus.

 

Coach Rocco

 

Wednesday, January 30^th             Learwood            3 – 4 p.m.            32 minutes

Friday, February 1^st                         Learwood            3 – 4 p.m.            30 minutes

Saturday, February 2^nd                   ALHS Track          10 – 11 a.m.        Miracle Miles

 

Wednesday, February 6^th             Learwood            3 – 4 p.m.            34 minutes

Friday, February 8^th                         Learwood            3 – 4 p.m.            32 minutes

Saturday, February 9^th                   ALHS Track          10 – 11 a.m.        Miracle Miles

 

Running Club

Distance Runners & Parents:

 

Running Club will be canceled this week due to the low temperatures.

 

I will send out the next 2 weeks’ schedule in the near future. We are going to start hill work/stadium step workouts on Saturdays—hopefully starting next week. Athletes are strongly encouraged to attend these sessions. We will start with stadium steps and then progress to hill work sessions.

 

Which leads me to our next (potential) problem. If we want to go to the Rocky River Metroparks to do hill work (which I would like to start in a few weeks), we need to have a good number of athletes involved to justify the expense of getting a bus to drive us there. So…I’m going to ask if you could email me if you’re planning on going to these sessions on the following dates so I can report back to the athletic department that it is a good expense to incur to the district. If it is deemed not to be so, we may have to see if carpooling is an option. But…let’s see if you’re interested first!

Here are the proposed dates (in bold)…all Saturdays:

 

January 26^th       CANCELED DUE TO COLD TEMPERATURES

February 2^nd       Miracle Miles

February 9^th        Miracle Miles

 

February 16^th     Hill work at Metroparks

February 23^rd     Hill work at Metroparks

March 1^st             Hill work at Metroparks

March 8^th             Hill work at Metroparks

 

Just let me know if you plan on attending ANY of these sessions! Email works…I just need an approximate number for the athletic department. Thanks!

Coach Rocco

 

Running Club Update

Distance Runners & Parents:

 

I’ve updated the next two weeks’ schedule for the Running Club. I’m starting to work with the varsity track team this week, so the schedule may change. Please check the announcements for any cancellations.

 

It is crucial for all distance runners to run 3-4 times per week! Attendance is optional at this point in the off-season training, but make sure you are running! From this point on (January through the 1^st week of March), it is vitally important to get out and run. If running outside is not an option due to weather, treadmill running, elliptical, or even recumbent bike indoors are all great options. Don’t over-do it—remember, you are now training for 400, 800, and 1600 meter races (as opposed to 3200 meter races in cross country) but do make sure you show up to the pre-season training with Coach Arebaugh ready to go!

 

We are going to continue incorporating dynamic stretches in our sessions. Make sure to static stretch either at the conclusion of our sessions or at home! This is important as well.

 

Lastly, Coach Walters and I are going to (finally) get around to doing our uniform inventory. I’ve got to clean out my room! If you still haven’t turned in your uniform, please do so! Uniforms should be placed in a bag with your name labeled on it. We’ll remind specific athletes of this.

 

Any questions or concerns, please let us know!

Coach Rocco

Coach Walters

 

Monday, January 14                      RUN ON OWN FOR 24 MINUTES

Wednesday, January 16                Learwood            3 – 4 p.m.            24 minutes

Friday, January 18                            Learwood            3 – 4 p.m.            28 minutes

Saturday, January 19                      ALHS Track          10 – 11 a.m.        26 minutes

 

Monday, January 21                       Learwood            3 – 4 p.m.            26 minutes

Wednesday, January 23                Learwood            3 – 4 p.m.            30 minutes

Friday, January 25                            Learwood            3 – 4 p.m.            28 minutes

Saturday, January 26                      ALHS Track          10 – 11:45 a.m.  28 minutes

This session MAY turn into a hill work session at the Metro Parks in Rocky River. I have to see if I can get a bus—if I can then I’ll let everyone know. If not…maybe we can carpool out there? More info. to come on this!

 

Running Club

The next few weeks' schedule for Learwood's Running Club is listed below. Also, if you cannot attend sessions, the workouts are listed alongside the workout days/times.

Athletes are reminded to stratic stretch after the workouts, either at Learwood post-run or at home. Also, make sure not to over-do these workouts! You should not be running more than 4 days a week, and you should not be running for much further distances. However, it is important to make sure you do get out and run.

Friday, Dec. 14              3 - 4 p.m.        Learwood        32 minutes
Saturday, Dec. 15          10 - 11 a.m.    ALHS Track      32 minutes

Tuesday, Dec. 18           3 - 4 p.m.        Learwood        28 minutes
Wednesday, Dec. 19      3 - 4 p.m.        Learwood        36 minutes
Thursday, Dec. 20         3 - 4 p.m.        Learwood        36 minutes
Saturday, Dec. 22         10 -11 a.m.      ALHS Track      34 minutes

Wednesday, Dec. 26     10 - 11 a.m.     ALHS Track      38 minutes
Thursday, Dec. 27        10 - 11 a.m.     ALHS Track      38 minutes
Friday, Dec. 28            10 - 11 a.m.     ALHS Track       38 minutes
Saturday, Dec. 29        10 - 11 a.m.     ALHS Track       42 minutes

Wednesday, Jan. 2       10 - 11 a.m.    ALHS Track        40 minutes
Thursday, Jan. 3           3 - 4 p.m.       Learwood          44 minutes
Friday, Jan. 4               3 - 3:45 p.m.   Learwood          22 minutes
Saturday, Jan. 5           10 - 11 a.m.    ALHS Track        22 minutes 

I might be going out of town during Winter Break, but if I have to cancel any sessions, I'll make sure to email everyone and post it on the blog. Also, information will be on the morning announcements, and you can stop by my room (404) if you have any questions! Merry Christmas and Happy Holidays to everyone!

Coach Rocco

Running Club

Avon Lake Track & Cross Country Runners:

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

Wednesday, Nov. 28th 3 - 3:45 p.m. Learwood
Thursday, Nov. 29th     3 - 3:45 p.m. Learwood

 Friday, Nov. 30th         3 - 3:45 p.m. Learwood
 Saturday, Dec. 1st       10 - 10:45 a.m. ALHS Track

Tuesday, Dec. 4th         3 - 3:45 p.m. Learwood 
    Wednesday, Dec. 5th     3 - 3:45 p.m. Learwood
    Thursday, Dec. 6th        3 - 3:45 p.m. Learwood
    Saturday, Dec. 8th        10 - 10:45 a.m. ALHS Track

SWC Week

THANK YOU SO MUCH FOR ALL THE YUMMY MOVIE SNACKS!!!  

Cross Country Parents:

This is it! SWC Week is here. Here’s an update about our final 3 days!

Thursday 10/11    

• After practice we will have an OPTIONAL team movie night in the auditorium. The movie will start at 4:30 p.m. and should end around 6 – 6:15 p.m. Parents should plan on picking up athletes around 6:15 p.m.
• We will be watching Kicking and Screaming, a comedic sports movie with Will Ferrell as a hapless coach.

Friday 10/12

• Practice is canceled! Athletes need to run 15 minutes VERY EASY! Take it easy! Rest is the best thing you can do at this point…all our work is done!

Saturday 10/13

• Be at Learwood at 11:45 a.m.
• Bus leaves at 12 p.m.
• SWC Championship Race is held at LCCC—course map is the same as previous LCCC races. The map is located on the blog and we have extra copies.
• 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 End-of-Season Celebration at Spevock’s Bowling in Avon Lake afterwards!

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.
• 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.
• Remember to represent yourselves, your teammates, your school, and your town well at the meet! People are watching and your positive behavior is recognized by other teams, parents, and the varsity teams (who will be there to cheer you on!).

Lastly:

This has been a great season! All athletes have worked extremely hard this year and your training will set you up for a great finish! 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