Conditioning Sessions: Week #2 July 28th-August 2nd

Learwood Middle School Cross Country CONDITIONING will continue this week. We will meet at the ALHS Track (meet at the caboose). Please wear clothes suitable for practice (you might get dirty), running shoes, and water! We will be staying on campus (or at Kopf Reservation) for these sessions.

The CONDITIONING dates will be Monday-Friday this week, from 8:30 - 10 a.m. We will increase our overall volume of running during this time. 

If you cannot make it to a session, that’s okay! We know families’ schedules vary at this time of year. However, if you can’t make it to a session, make sure you are running on your own. I’m attaching the workouts below:

Monday

If you've been running:

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 12 x 1 minute hard & 1 minute easy

3. 5 minute cool-down

If you HAVEN'T been running/just started:

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 25 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Tuesday

If you've been running:

20 minutes

If you HAVEN'T been running/just started:

15 minutes

Wednesday

All runners:

20 minutes

Thursday

If you've been running:

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 1 x 800 at race pace (or 3 minutes hard)

3. 5 x 1 minute hard & 1 minute easy

4. 1 x 800 at race pace (or 3 minutes hard)

If you HAVEN'T been running/just started:

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 20 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Friday

All runners:

30 minutes

Saturday (on own)

All runners:

10 minutes

Conditioning Sessions: Week #1 July 21st - July 26th

Learwood Middle School Cross Country CONDITIONING begins today. We will meet at the Avon Lake High School Track (meet at the caboose). Please wear clothes suitable for practice (you might get dirty), running shoes, and water! We will be staying on campus (or at Kopf Reservation) for these sessions.

The CONDITIONING dates will be Monday-Friday for the next two weeks, from 8:30 - 10 a.m. (if we're done earlier we'll text parents). We will increase our overall volume of running during this time.

If you cannot make it to a session, that’s okay! We know families’ schedules vary at this time of year. However, if you can’t make it to a session, make sure you are running on your own. I’m attaching workouts below:

Monday

If you've been running:

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 10 x 1 minute hard & 1 minute easy

3. 5 minute cool-down

If you HAVEN'T been running/just started:

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 20 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Tuesday

If you've been running:

20 minutes

If you HAVEN'T been running/just started:

15 minutes

Wednesday

If you've been running:

20 minutes

If you HAVEN'T been running/just started:

1. 15 minutes

2. Light jog, conversation-pace (no walking)

Thursday

If you've been running:

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 5 x 2 minute hard & 2 minute easy

3. 5 minute cool-down

If you HAVEN'T been running/just started:

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 20 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Friday

All runners:

30 minutes

Saturday (on own)

All runners:

10 minutes

Pre-Season Sessions: Week #2

Pre-Season Session Information:

Learwood Middle School Cross Country PRE-SEASON RUNNING will continue this week (Tuesday, Wednesday, and Thursday), from 9 - 10 a.m. These sessions may run a little late, depending on the workout. We will meet at the ALHS Track (meet at the caboose). We may change this location to the library parking lot if we are running at Kopf Reservation.

Please wear clothes suitable for practice (you might get dirty), running shoes, and water! We will be staying on campus (or at Kopf Reservation) for these sessions. If the weather doesn't cooperate we'll send out a text regarding the status of practice.

The PRE-SEASON RUNNING dates are as follows (all times will be from 9 - 10 a.m.): 

• Tuesday, July 15th
• Wednesday, July 16th
• Thursday, July 17th

If you cannot make it to a session, that’s okay! We know families’ schedules vary at this time of year. However, if you can’t make it to a session, make sure you are running on your own. I’m attaching general running times below. If you've been running, follow the workouts listed. If you're just starting, that's fine! Follow those times. You'll get there!

Session 1

If you've been running:

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 20 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

If you HAVEN'T been running/just started:

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 10 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

5. Get heart rate up, but keep it at 10 minutes

Session 2

If you've been running:

1. 8 x 1 minute at 75-85% max HR

2. This is 156-178 bpm

3. 2 x 2 minute at same pace (if we have time)

4. This is 156-178 bpm or 39 - 45 beats per 15 seconds

If you HAVEN'T been running/just started:

1. 15 minutes at 65-75% HR max

2. 65-75% HR max = 135 - 156 bpm

3. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Session 3

If you've been running:

1. Core Work: Push-ups/Sit-ups/Crunches

2. 35 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

5. Get heart rate up, but keep it at 10 minutes

If you HAVEN'T been running/just started:

1. Core Work: Push-ups/Sit-ups/Crunches

2. 10 minutes

3. Light jog, conversation-pace (no walking)

Session 4: On your own (Friday or Saturday)

If you've been running:

1. 20 minutes at 65-75% HR max

2. 65-75% HR max = 135 - 156 bpm

3. 135 - 156 bpm = 34 - 39 beats per 15 seconds

If you HAVEN'T been running/just started:

1. 15 minutes at 65-75% HR max

2. 65-75% HR max = 135 - 156 bpm

3. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Pre-Season Sessions: Week #1

Pre-Season Session Information:

Learwood Middle School Cross Country PRE-SEASON RUNNING will continue next week (Tuesday, Wednesday, and Thursday), from 9 - 10 a.m. These sessions may run a little late, depending on the workout. We will meet at the ALHS Track (meet at the caboose). We may change this location to the library parking lot if we are running at Kopf Reservation.

Please wear clothes suitable for practice (you might get dirty), running shoes, and water! We will be staying on campus (or at Kopf Reservation) for these sessions.

The PRE-SEASON RUNNING dates are as follows (all times will be from 9 - 10 a.m.): 

• Tuesday, July 8th
• Wednesday, July 9th
• Thursday, July 10th

If you cannot make it to a session, that’s okay! We know families’ schedules vary at this time of year. However, if you can’t make it to a session, make sure you are running on your own. I’m attaching general running times below. If you've been running, follow the workouts listed. If you're just starting, that's fine! Follow those times. You'll get there!

Session 1

If you've been running:

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 25 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

If you HAVEN'T been running:

1. 10 minutes

2. Light jog, conversation-pace (no walking)

Session 2

If you've been running:

1. Core Work: Push-ups & Sit-ups

2. 25 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

If you HAVEN'T been running:

1. Core Work: Push-ups & Sit-ups

2. 10 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

5. Get heart rate up, but keep it at 10 minutes

Session 3

If you've been running:

1. 8 x 1 minute at 75-85% max HR

2. This is 156-178 bpm

3. 1 x 2 minute at same pace (if we have time)

4. This is 156-178 bpm or 39 - 45 beats per 15 seconds

If you HAVEN'T been running:

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 15 minutes

3. Light jog, conversation-pace (no walking)

Session 4: On your own (Friday or Saturday)

If you've been running:

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 30 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

If you HAVEN'T been running:

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 10 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

5. Get heart rate up, but keep it at 10 minutes

Cross Country Tentative Summer Schedule & Pre-season Information

SUMMER SCHEDULE INFORMATION:

We are excited to start our cross country season! 

There will be a lot to communicate this summer, but we wanted to go over a few items as we begin the pre-season. Here's what our current practice schedule will look like:

Optional Pre-season Running Schedule:

• Starts Tuesday, July 8th
• Will be held for two weeks, three days per week (Tuesday, Wednesday, Thursday)
• We will run from 9-9:45 a.m.
• We will meet at ALHS (by the caboose)
• NOTE: This is optional! If you can't make it that's fine, we will post running times on the blog and we'll text that information out to everyone.

Optional Conditioning Schedule:

• Starts Monday, July 21st
• We will meet at ALHS (by the caboose)
• Conditioning will be held for two weeks, run five days per week (Monday-Friday)
• Conditioning runs from 8:30-10 a.m. (we may end earlier some days)
• NOTE: This is also optional, but if you are not on vacation you should attend. For those on vacation, we will post running times on the blog and we'll text that information out to everyone.

Mandatory Practice Schedule:

• Starts Monday, August 4th
• This schedule runs five days per week (Monday-Friday) through the rest of the season
• Summer practice runs from 8:30-10 a.m.
• We will meet at ALHS (by the caboose), but if we change this location in the summer we'll let you know 
• Once school starts we'll meet at Learwood after school
• NOTE: While this is mandatory, it is considered an excused absence if you are on vacation.

PARENTS:

• There will be a lot to cover, and we'll make sure to go over everything prior to the school year starting
• Once we know about the Fall Sports Meeting, we'll send that information to you
• If you cannot make the meeting, DO NOT WORRY...we'll make sure to go over everything you need to know when the time comes
• All paperwork is due August 1st, but we'll reach out regarding that (where to find them, what forms go to whom, etc.)...we'll send out information regarding forms in July

• No forms are necessary to participate in pre-season running sessions or the two-week conditioning sessions in July
• If you have any questions just let us know!

ATHLETES:

• First, we're really excited for the upcoming season! 
• If you know of ANYONE who's interested in running, or ANYONE you know SHOULD be running and can help our team, RECRUIT THEM!  
• We are also VERY FLEXIBLE with your other sports' schedules! 
• We will be sending info. regarding training in the month of June soon (before we meet as a team)
• You should be doing other things (swimming, biking, playing other sports)
• We'll also be sending workouts for you to do BEFORE we start in July
• Looking forward to seeing you guys soon! GO AVON LAKE!

Cross Country Sign-ups and Pre-season Info.

“When you put yourself on the line in a race and expose yourself to the unknown, you learn things about yourself that are very exciting.”

Doris Brown Heritage

The top ten reasons to join the Learwood Cross Country Team

1.       It will get you in incredible shape

2.       You will make really great friends

3.       It gives you something to do other than screen time

4.       Game Day Fridays (Ultimate Frisbee, Sharks and Minnows, Capture the Flag)

5.       Friday Night Dinners

6.       Bowling Banquet at end of season

7.       It’s more fun than any other sport at Learwood

8.       The chance to be part of a really great team

9.       The coaches will work around any other sport you may be in

10.    Kauffman, Rocco, Marlow, and Farney are your coaches!

SIGN-UP INFORMATION:

• Sign-ups for the team can be found here: SIGN-UPS
• Make sure to sign up using students' school GMAIL accounts (this way people outside of Avon Lake City Schools cannot sign up)
• Parents can sign up using their email address as well
• Set this blog site as one of your 'favorites' as we'll be updating it throughout the summer and fall

TEAM REACH APP:

• NEW runners/parents should download the TEAM REACH app on their phones
• Join the 2024 Learwood XC group
• Code: 2024LMSXC
• If you ran last year and are currently on TEAM REACH you do NOT have to sign up again!

HYPE VIDEOS:

• Here's last season's video: 2024 SHOREMEN & SHOREGALS VIDEO
• Here's a video highlighting one of our girls' seasons: SHOREGALS VIDEO
• Here's a video highlighting one of our boys' seasons: SHOREMEN VIDEO

If you have any questions please contact the coaching staff:

• Rob Rocco                  rob.rocco@alcsoh.org
• Jennifer Farney         jennifer.farney@alcsoh.org
• Kevin Marlow            kevin.marlow@alcsoh.org                                                     

Avon Invitational

MEET INFORMATION:

• Bus leaves Learwood at 7:30 a.m.

• The meet will be held at:

• Mark Wahlberg Stadium
• 3075 Stoney Ridge Road
• Avon, Ohio 44011
• Running events start at 10 a.m.

• Adult tickets are $8 & student/senior tickets are $5. Tickets can be purchased online or in cash at the gate. QR codes will be available at all entry points for guests to purchase individual tickets online.

• ONLINE TICKETS CAN BE FOUND HERE: https://docs.google.com/document/d/1meXV3S3RX5O_Q84waR0yt-J9emVqBL5r/edit

ATHLETES

FINAL REMINDERS:

• Dress in layers...weather looks cooler and rain throughout

• Bring money for concessions

• Make sure you are warming up properly (2 lap warm-up, drills, and up-tempo runs prior to your race)

• Cool-down with your teammates after your races

DISTANCE LINE-UP:

GIRLS 4x800 Relay:

• Siefert
• Sears
• Seedhouse
• Chervenak

BOYS 4x800 Relay:

• Carone
• Muckerheide
• Stuewe
• Baughman

GIRLS 1600:

• Donovan
• Craig

BOYS 1600:

• Rudnicki
• Trigiani

GIRLS 400:

• Warner
• Siefert

BOYS 400:

• Donahue
• I. Walker

GIRLS 800:

• Brannen
• Donovan

BOYS 800:

• Rudnicki
• Baisden

GIRLS 4x400:

• Seedhouse
• Chervenak
• Sears
• Craig

BOYS 4x400:

• N. Minnick
• Muckerheide
• Stuewe
• Baughman