Running with Rocco: Weeks of December 16th, 23rd, and 30th

Attention all Cross Country & Track and Field Athletes:

Here is the schedule for the next couple of weeks. We will be meeting at ALHS/Kopf Reservation from 10-11 a.m. for these next sessions. All running times will be between 10-30 minutes (preferably 20-30 minutes):

• Saturday     12/21       
• Monday       12/23     
• Tuesday       12/24     
• Thursday     12/26     
• Friday         12/27     
• Monday       12/30     
• Tuesday       12/31   
• Thursday     1/2    
• Friday         1/3    

I'll update where we will be running (inside in weight room or outside in Kopf Reservation) early the day of the session. Please dress in layers, bring a snack & water, and wear a hat and gloves! If you have any further questions, please see Coach Rocco in Room 404. 

Running with Rocco: Weeks of December 2nd & December 9th

Attention all Cross Country & Track and Field Athletes:

Here is the schedule for the next couple of weeks:

• Wednesday         12/4           3 - 3:45 p.m.      Learwood                        10 - 20 minutes
• Thursday             12/5           3 - 3:45 p.m.      Learwood                        14 - 24 minutes
• Saturday              12/7            10 - 11 a.m.      ALHS Track/Kopf            10 - 30 minutes   
• Monday               12/9           3 - 3:45 p.m.      Learwood                       12 - 22 minutes 
• Wednesday         12/11        3 - 3:45 p.m.       Learwood                      16 - 26 minutes
• Thursday             12/12        3 - 3:45 p.m.        Learwood                      14 - 24 minutes  
• Saturday              12/14         10 - 11 a.m.       ALHS Track/Kopf            10 - 30 minutes

We will meet in Coach Rocco’s room (404) each day. Please dress in layers, bring a snack & water, and wear a hat and gloves! Also make sure to arrange for transportation home at 3:50-4 p.m. each day. If you have any further questions, please see Coach Rocco in Room 404. 

Running with Rocco: Weeks of November 18th & November 25th

Attention all Cross Country & Track and Field Athletes:

Here is the schedule for the next couple of weeks. I'll update the schedule again after the Thanksgiving holiday:

• Wednesday         11/20        3 - 3:50 p.m.      Learwood                        18 - 28 minutes
• Thursday             11/21         3 - 3:50 p.m.      Learwood                        20 - 30 minutes
• Saturday              11/23       10 - 11 a.m.         ALHS Track/Kopf            10 - 30 minutes   
• Monday               11/25         3 - 3:45 p.m.      Learwood                       20 - 30 minutes 
• Wednesday         11/27        10 - 11 a.m.        ALHS Track/Kopf            10 - 30 minutes
• Friday                   11/29        10 - 11 a.m.        ALHS Track/Kopf            10 - 30 minutes  
• Saturday              11/30        10 - 11 a.m.        ALHS Track/Kopf            10 - 30 minutes

We will meet in Coach Rocco’s room (404) each day. Please dress in layers, bring a snack & water, and wear a hat and gloves! Also make sure to arrange for transportation home at 3:50-4 p.m. each day. If you have any further questions, please see Coach Rocco in Room 404. 

Running with Rocco: Weeks of November 4th & November 11th

Attention all Cross Country & Track and Field Athletes:

Our off-season running club, Running with Rocco (with special guest appearances by Coaches Drabik and D'Andrea), will start this week. Before we go over the schedule, here are a few things about our running club:

• Any athlete is able to join, it's not just for cross country runners.
• It's for distance runners and sprinters NOT involved in a winter sport...once your winter sports seasons are over you can join us.
• We're training to help transition to the upcoming Track & Field season.
• All cross country runners should take 3 weeks off their training...if you've been running since the end of the season, at some point you're going to need to take a break. Some of you have been training since the season ended (and maybe ran road races, like the Shoremen Shuffle last week), and some of you may want to continue to run as you prepare for a Thanksgiving Turkey Trot. Others may not have been running and it's time for you to start again. Whenever you take your time off, make sure you do, and then join us again. That may be different times for different runners, and dependent on your winter sports schedules. 
• You do not need to attend every session, but make sure to run 3-4 days a week, and make sure not to over-do it. We're just jogging, and not accruing a lot of miles.
• If you can't make a session, I'm including running times below. 
• Running on your own, on a treadmill, or on an elliptical are acceptable ways to work out this off-season.

Here is the schedule for our first couple of weeks. I'll update the schedule every couple of weeks:

• Tuesday               11/5            3 - 3:45 p.m.      Learwood                        10 - 20 minutes
• Wednesday         11/6            3 - 3:45 p.m.      Learwood                        14 - 24 minutes
• Thursday             11/7            3 - 3:45 p.m.       Learwood                       12 - 22 minutes 
• Saturday              11/9            9 - 10:15 a.m.    ALHS Track/Kopf            10 - 20 minutes            
• Monday               11/11          3 - 3:45 p.m.      Learwood                        16 - 26 minutes
• Tuesday               11/12          3 - 3:45 p.m.      Learwood                        14 - 24 minutes
• Thursday             11/14          3 - 4 p.m.            Learwood                        18 - 28 minutes
• Saturday              11/16          9 - 10:15 a.m.    ALHS Track/Kopf            10 - 20 minutes

We will meet in Coach Rocco’s room (404) each day. Please dress in layers, bring a snack & water, and wear a hat and gloves! Also make sure to arrange for transportation home at 3:50-4 p.m. each day. If you have any further questions, please see Coach Rocco in Room 404.

BW3 Fundraiser Ticket

Tent Fundraiser

Last season we lost both our tents--one finally broke and the other blew over and subsequently broke in several places (at the SWC Championship meet, no less). Both tents lasted us a long time.

This season, we've borrowed a 10' x 20' tent from the Avon Lake Boosters, which has served us well. However, last April, Coach Drabik sent a proposal to Boosters for two new 10' x 10' tents for our program. We heard back from Boosters this season, and they said they will cover the cost of the second tent if we can raise funds for the first tent. We would need to raise approximately $618.58 for one tent (it's a personalized maroon tent with 'AVON LAKE' on the sides of the canvas).

So...here's what we (and Mrs. Andes) have planned for this season:

• We have a BW3 Fundraiser set up for WEDNESDAY, OCTOBER 9th. I'll provide a JPG image (accompanying post) of the ticket to present if you decide to dine-in or carry-out from BW3 next Wednesday. We will also print out tickets to give to the kids at practice.
• Mrs. Andes is also collecting donations for our new tent. If you would like to donate money through Mrs. Andes, she can be reached at (508) 981-4517 or at kathy.andes@icloud.com. Please contact her if you want to donate, she is setting a tentative deadline of Thursday, October 10th for donations. Thank you Mrs. Andes for your help!
• I am setting up a Learwood Cross Country camp account through the Learwood Athletic Department. Coaches cannot handle money; rather, we will transfer all funds to our camp account via the Athletic Director.
• Next summer we are planning on another fundraiser to help meet our goal. Thanks to everyone for helping us get this started!

CVNP INVITATIONAL

Cross Country Athletes & Parents: 

Here's what's going on this week:

• Time to eat healthy, drink plenty of water, and stock up on rest! Our hard workouts will end next week. It’s time to rest, we are beginning to taper. For this last week, avoid all soda, eat very healthy foods, drink plenty of water, get a LOT of sleep (middle schoolers need to average 9 hours 15 minutes of sleep a night), and STRETCH after practice, on Sunday, and before you go to bed each night. It’s not what you do the day before a race, it matters what you do the WEEK before a race!
• Parents, we have a surplus of paper plates, plastic silverware, and napkins for the last team dinner on Friday, September 27. Just stop by my room (404) to pick up what you need.

Cuyahoga Valley National Park (Woodridge) Invitational

Parents:

• The race will be held at Virginia Hills at the Pine Hollow entrance: 5465 Quick Road, Peninsula, OH 44264
• There is NO parking alongside the road of this race--meet organizers are asking that you park at the following places on this MAP.
• Woodridge will run several shuttle buses from their high school to the meet, so you might want to get there early so you are not rushed.
• There is a 'Fun Run' that is free and is 1-kilometer in length. Every finisher gets a ribbon of completion.
• T-shirts and concessions will be available.
• Information can be found HERE

Athletes:

• Normal breakfast still applies, with a light snack both before & after the race. Bring water for both before and after the race, and don't forget your sports drink!
• The bus will leave Troy at 6:45 a.m. (be at Troy at 6:35 a.m.).
• We should return by 1:15 p.m.
• Course maps can be found HERE
• We're allowed 10 TEAM runners for this race, and they scored the OPEN race last year.
• Here's the race schedule:

        GIRLS OPEN  9:30 a.m.
       
        BOYS OPEN  10:00 a.m.
        
        GIRLS TEAM 10:30 a.m.
       
        BOYS TEAM  11:00 a.m.

• GIRLS TEAM RUNNERS:

           Sophia, Termeh, Kate, Skylar, Abby, Allie, Kylie, Sally, Kayla, and Paige

• BOYS TEAM RUNNERS:

           Anthony, Brendan, Isaac, Philip, Owen, Chase, Nate, Kevin, Nito, and Clay

END OF SEASON BOWLING PARTY
We're planning our End-of-Season Bowling Party the day of SWCs...Saturday, October 12th, from 4-6 p.m., at Spevock's Bowling in Avon Lake. More information to follow!