Rocco's Hurdle Crew

Hey Everyone:

Our 24th Annual Avon Lake Invitational will be held Saturday, April 2nd, and we're looking for volunteers! This meet has grown substantially this year, as there will be 25 boys and girls' teams attending. Any help that can be offered would be greatly appreciated.  

If you are in town and are able to attend, I sure could use the help! Details and sign-up for the volunteering can be found here: ROCCO'S HURDLE CREW

If you have any questions about this, please feel free to email me at rob.rocco@avonlakecityschools.org. Thanks for your consideration, and Go Shoremen & Shoregals!

Booster Bash

Parents:

The Avon Lake Booster Bash will be held Saturday, March 5th. It is the big fundraiser for the year, and one of the varsity cross country parents wanted me to forward the following note to the middle school parents (see below).

If you have any questions please feel free to reach out! If I can't answer them I can direct you to someone who can.

Thanks!

Coach Rocco

Dear XC Parents,

The Avon Lake Athletic Boosters is hosting its annual Booster Bash on March 5th.  This is an event that generates funds for all of the sports programs at Avon Lake High School.  The Cross Country team is making baskets for the silent auction, and is also sponsoring a beer pull.  The profits from both of these will exclusively go towards the boys and girls high school XC teams.  We are reaching out to Learwood parents, since many of your kids will be on the high school team either this fall, or in the next couple years.  We would love to have your support!  A large portion of the money raised will be used to offset the cost of our annual 2 night XC Camp the teams attend at Pokagon State Park in Indiana.

Thanks in advance for your help!  Please click on the link below to sign up for a beer donation.

 

https://www.signupgenius.com/go/60B054BACA9229-xcbooster1

 

Sincerely,

The ALHS Boys and Girls XC Teams

Running with Rocco: Weeks of February 14th and February 21st

Athletes & Parents:

We're wrapping up our pre-season conditioning this week! Next week we're starting our outdoor season for track at the high school, and it looks like you'll be starting track at Learwood the week after. 

So, here's the schedule for the next few days. In addition to this, we'll be starting hill work at the Rocky River Metro-Parks soon (more information to follow):

Running Schedule:

• Wednesday        2/16             3:15 - 4 p.m.         Learwood                    18 - 28 minutes
• Thursday             2/17             Run on own          14 - 24 minutes
• Friday                   2/18            Run on own           18 - 28 minutes
• Saturday              2/19             11:15 - noon         ALHS Weight Room  20 - 30 minutes
• Monday               2/21             1 - 1:45 p.m.         ALHS Track                 22 - 32 minutes  

On your own, get two other sessions in before hill work on Saturday, February 26th:

• 20 - 30 minutes
• 24 - 34 minutes

Running with Rocco: Weeks of January 31st and February 7th

Athletes & Parents:

The schedule for the next two weeks is below, sorry for the delay...it's been a crazy week. Unfortunately I can't meet this Saturday, so I'm posting running times below.

A few things to note regarding the weather:

• If the temperature is around 30 degrees and the wind chill isn't bad, we'll run outside
• If the wind chill makes it feel as though it is 20 degrees or below, then we most likely will not meet
• Snow and ice are also a factor--if there's excessive snow/ice we most likely will not meet
• I'll send out REMIND notices and I'll have the office make an announcement if a session is canceled
• Make sure to dress in layers, bring a hat & gloves, and watch your footing when we run

Running Schedule:

• Thursday             2/3               10 - 20 minutes
• Friday                  2/4               14 - 24 minutes
• Saturday             2/6               16 - 26 minutes

• Monday               2/7              3:15 - 4 p.m.           Learwood                   12 - 22 minutes
• Wednesday         2/9              3:15 - 4 p.m.           Learwood                   10 - 20 minutes
• Saturday              2/12            10 - 10:45 a.m.       TBD                             26 - 36 minutes

On your own, get a short run in:

• 12 - 22 minutes

Running with Rocco: Weeks of January 17th and 24th

Athletes & Parents:

The schedule for the next two weeks is below. There are a lot of cold-weather days in the forecast, so we won't be able to meet like we normally do. Get in your cardio, however! We may be able to get some middle schoolers into our next varsity indoor meet, and soon we'll be meeting in the metro-parks on Saturdays for hill work.

A few things to note regarding the weather:

• If the temperature is around 30 degrees and the wind chill isn't bad, we'll run outside
• If the wind chill makes it feel as though it is 20 degrees or below, then we most likely will not meet
• Snow and ice are also a factor--if there's excessive snow/ice we most likely will not meet
• I'll send out REMIND notices and I'll have the office make an announcement if a session is canceled
• Make sure to dress in layers, bring a hat & gloves, and watch your footing when we run

A few things to note regarding COVID protocols:

• Masks must be worn inside Learwood after school, and this includes meeting before we go out on our run
• You can take your masks off when we're outside running
• When we return you have to mask up when we reconvene in my classroom

Here is the schedule for our first couple of weeks:

• Wednesday         1/19            3:15 - 4 p.m.           Learwood                 22 - 32 minutes
• Saturday              1/22            11 - 11:45 a.m.       ALHS weight room  26 - 36 minutes
• On your own, get two other running sessions in (or cardio sessions...elliptical or bike):
• 18 - 28 minutes
• 24 - 34 minutes

• Friday                   1/28            3:15 - 4 p.m.           Learwood                   26 - 36 minutes
• Saturday              1/29            11 - 11:45 a.m.       ALHS weight room    30 - 40 minutes
• On your own, get two other running sessions in (or cardio sessions...elliptical or bike):
• 28 - 38 minutes
• 16 - 26 minutes

Running with Rocco: Weeks of December 20th & 27th

Athletes & Parents:

The schedule for Winter Break will vary depending on the day, and I'll be sending out REMIND texts an hour before each session to gauge athletes' interest in attending. Typically attendance is lower during these two weeks, but if there are more than a couple runners interested in attending, we'll meet.

If you cannot meet, it's strongly encouraged you get some cardio in over these two weeks. When we return to school we are going to start going over indoor meet opportunities and we'll start transitioning our training as we gear up for Track & Field season.

Here is the schedule for our first couple of weeks:

• Monday               12/20          3:15 - 4:15 p.m.     Kopf Reservation     30 - 40 minutes
• Tuesday               12/21           2 - 2:30 p.m.          ALHS Caboose          20 minutes
• Wednesday         12/22          10 - 10:45 a.m.      Kopf Reservation      22 - 32 minutes
• Thursday              12/23          12:30 - 1 p.m.        ALHS Caboose          24 minutes

• Monday               12/27          10 - 10:45 a.m.       Kopf Reservation      22 minutes
• Tuesday               12/28          10 - 10:45 a.m.       ALHS Caboose           26 minutes
• Wednesday         12/29          10 - 10:45 a.m.       Kopf Reservation      24 minutes
• Thursday              12/30         10 - 10:45 a.m.       ALHS Caboose           18 - 28 minutes

Running with Rocco: Weeks of December 6th & 13th

Here is the schedule for our first couple of weeks:

• Monday               12/6            3 - 4 p.m.            Learwood                       24 - 34 minutes
• Wednesday         12/8            3 - 4 p.m.            Learwood                       22 - 32 minutes
• Friday                   12/10          3 - 4 p.m.            Learwood                       18 - 28 minutes
• Saturday              12/11          10 - 10:45 a.m.  ALHS Caboose                26 - 36 minutes

• Monday               12/13          3 - 4 p.m.            Learwood                        24 - 34 minutes
• Wednesday         12/15          3 - 4 p.m.            Learwood                        28 - 38 minutes
• Friday                   12/17          3 - 4 p.m.            Learwood                        22 - 32 minutes
• Saturday              12/18          10 - 10:45 a.m.  ALHS Caboose                26 - 36 minutes

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