- The meet will start at 5:30 p.m. (Amherst has bussing issues so the meet will start later than normal)
- As of now, there WILL be a bus to transport you to the high school...if this changes I'll let you know
- However, this will be a lot of down time, so you can go home and then come to the high school at 5 p.m. to do your distance team warm-ups
- The weather looks great!
- Because of this, I would sign up for events which you would like to PR in for the season:
- Some of your seasons will end this Thursday
- Thursday's weather looks like thunderstorms
- So, if you want to PR in a race, tomorrow will be the ideal day
- I've shared the Google Spreadsheet with you all:
- Check your email
- Sign up for those races you'd like to compete in
- Once you finish your race, you'll have to listen to your time!
- Input your times in the spreadsheet (you can do this at the meet)
- I will try to get volunteers to time your relay splits, but won't be able to get everyone's times in individual races...so listen and record your times!
- Some of you have reached out already about what races you'd like to compete in, I'll make sure to enter you in those races
- If you have any questions or would like to discuss your events, I'll be available tomorrow...you can stop by:
- 5th period (my lunch)
- 6th period (my Academic Support)
- See you all tomorrow!
Sunday, April 27, 2025
Amherst Dual Meet
Here's information regarding tomorrow's dual meet:
Thursday, April 17, 2025
Strongsville Elite Meet
Here's information regarding today's Strongsville Elite Meet:
Strongsville Elite Meet Participants:
MEET INFORMATION:
Bus leaves Learwood at approximately 2 p.m.
They will be using an FAT (electronic) timing system
Scoring will be 10-8-6-4-3-2-1
All running events start at 10 a.m.
Order of Events is the same
The meet will run on a rolling schedule, meaning they will start the next event as soon as the previous event has concluded
Locker rooms will NOT be provided, but restrooms will be open
T-shirts will be awarded for 1st place; ribbons will be awarded for 2nd through 3rd places
Team trophies will be awarded for the top team and 2nd & 3rd place teams
Concessions will be available, and t-shirts will be available for purchase
All tickets are $6 - ONLINE TICKETS CAN BE FOUND HERE: https://strongnet.hometownticketing.com/embed/all?tile_item=5
ATHLETES
FINAL REMINDERS:
Dress in layers...weather looks good but be prepared nonetheless
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
Sadie Siefert
Marion Sears
Carlynn Seedhouse
Marissa Craig
BOYS 4x800 Relay
Daniel Muckerheide
Gabe Stuewe
Tommy Carone
Jesse Gundersen
GIRLS 1600M Run
Gianna Brannen
Claire Donovan
BOYS 1600M Run
Asher Rudnicki
Griffin Carbaugh
GIRLS 400M Dash
Kaitlyn Warner
Emma Sonnhalter
BOYS 400M Dash
John Donahue
Noah Minnick
GIRLS 800M Run
Sadie Siefert
Claire Chervenak
BOYS 800M Run
Daniel Muckerheide
Aden Baisden
GIRLS 4x400 Relay
Claire Donovan
Gianna Brannen
Emma Sonnhalter
Carlynn Seedhouse
BOYS 4x400 Relay
Asher Rudnicki
Tommy Carone
Gabe Stuewe
Noah Minnick
Spring Break Schedule & Workouts
Here's our Spring Break schedule (see below). We'll meet at ALHS Track (caboose) unless otherwise noted:
If you are not in town, here are the workouts you should do. Make sure to maintain all the work you've done since January! We've got a meet the Tuesday we get back from break:
Sunday, April 13, 2025
Monday's Home Meet: VOLUNTEERS NEEDED
Parents:
We'll need helpers for Monday's home meet. Ideally I'd like to run the HURDLE CREW/BLOCKS so we can move the meet along quickly.
We'll need helpers for Monday's home meet. Ideally I'd like to run the HURDLE CREW/BLOCKS so we can move the meet along quickly.
We'll need helpers at the FINISH LINE. If we could get 8 adults to be back-up timers, and one adult to help run the line (holding the flag when timers are ready, yelling out at athletes to come back to the timers to get their times) that would be great. It will help the meet run smoothly and as quickly as possible.
If you can help out, we'll be meeting at 4:15 p.m. to review everything. Coach Koski should also be there to help out.
Here are the SIGN-UPS to help out: https://www.signupgenius.com/go/10C044EADA723A0F58-avon#/
Thanks!
Coach Rocco
Coach Rocco
Friday, April 11, 2025
Midview Shipwreck Invitational
Here's information regarding tomorrow's meet. What's immediately listed below is a repeat of last week's post so feel free to scroll down to what you need:
ATHLETES (REMINDER INFO):
The night before:
Eat a healthy dinner! Your body will convert carbohydrates to glycogen, which will provide your muscles with energy the day of the race. Food = Fuel!
Limit the amount of sweets! Get it down to one serving (1 cookie, 1 brownie, etc., but just one!) at a time. Don’t get rid of it completely, just lower the amount each day. It’s good to have a little chocolate, for example.
Avoid sugary drinks. Replace soda/fruit juice with water. It’s a small change that makes a huge difference. Complex sugars really have no useful function.
Stay hydrated. Not too hydrated! But sipping water throughout the day helps.
Get a good night’s sleep! Optimal sleep for a middle schooler is 9 hours, 15 minutes a night. Your body needs to recover from the week of school, studying, and working out! Rest is crucial for this to occur.
The morning before…
If you can eat breakfast at about 6:45 – 7:00 a.m. Saturday, that would be great. That gives your body enough time to process the calories, which should come from carbohydrates (carbs).
Examples of good breakfasts: healthy cereal with milk, toast with jelly, pancakes or waffles with syrup. Bananas are also a great idea.
Avoid: large amounts of milk, orange juice, eggs, and a lot of fruit juice (a little is okay, but there’s a lot of sugar there so don’t overdo it).
Bring a healthy snack with you! You will want to eat something afterward.
Sports drinks should be extremely limited. 1 bottle of Gatorade, for example, should be your post-race drink. That should be the amount of sports drinks you should drink in a week. Other than that, stick to water. You will want to replace glycogen with your snack, and electrolytes with your sports drink. Drinking too many sports drinks actually has a negative effect as it’s just too much sugar. One good drink is Propel water.
After the race…
Get some water at the finish line or at camp, then drink your sports drink. Again, you’ll want to bring both water and a sports drink & snack.
After your event do a 5-minute cool down jog around the football field or the track.
Stretch again at home!
Post-race meals should contain carbohydrates and protein (which will rebuild your damaged muscles from the race).
Post-race meals should be within 2 hours of the race. So…make your high-carb, high-protein meal your dinner when you return home Saturday!
After a week of healthy eating, you can splurge a little Saturday night. But make sure the week is filled with healthy meals before you treat yourself!
PARENTS/ATHLETES (NEW INFO):
MEET INFORMATION:
Be at Learwood at 8:00 a.m.
They will be using an FAT (electronic) timing system
Scoring will be 10-8-6-5-4-3-2-1
All running events start at 10 a.m.
Order of Events is the same
The meet will run on a rolling schedule, meaning they will start the next event as soon as the previous event has concluded
Locker rooms will NOT be provided, but restrooms will be open
Medals will be awarded for 1st through 3rd places; ribbons will be awarded for 4th through 8th places
Team trophies will be awarded for the top two teams
Concessions will be available, and t-shirts will be available for purchase
Adult tickets are $5, student tickets are $3. All tickets can be purchased online or at the gate via credit card or cash.
ONLINE TICKETS CAN BE FOUND HERE: https://midview.hometownticketing.com/embed/all
ATHLETES
FINAL REMINDERS:
Dress in layers, hat, and gloves
Bring a blanket
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
Carlynn Seedhouse
Marissa Craig
Marion Sears
Claire Chervenak
BOYS 4x800 Relay
Tommy Carone
Aden Baisden
Brock Baughman
Brayden Trigiani
GIRLS 1600M Run
Claire Donovan
Sadie Siefert
BOYS 1600M Run
Asher Rudnicki
Daniel Muckerheide
GIRLS 400M Dash
Kaitlyn Warner
Siena Laufer
BOYS 400M Dash
John Donahue
Gabe Stuewe
GIRLS 800M Run
Claire Donovan
Sadie Siefert
BOYS 800M Run
Asher Rudnicki
Daniel Muckerheide
GIRLS 4x400 Relay
Marissa Craig
Marion Sears
Siena Laufer
Emma Sonnhalter
BOYS 4x400 Relay
Brock Baughman
Gabe Stuewe
Aden Baisden
Tommy Carone
Friday, April 4, 2025
Spartan Early Bird Invitational ATHLETE INFO & MEET INFO
Here's information regarding tomorrow's meet (it's lengthy but scroll down to what you need):
ATHLETES
The night before:
Eat a healthy dinner! Your body will convert carbohydrates to glycogen, which will provide your muscles with energy the day of the race. Food = Fuel!
Limit the amount of sweets! Get it down to one serving (1 cookie, 1 brownie, etc., but just one!) at a time. Don’t get rid of it completely, just lower the amount each day. It’s good to have a little chocolate, for example.
Avoid sugary drinks. Replace soda/fruit juice with water. It’s a small change that makes a huge difference. Complex sugars really have no useful function.
Stay hydrated. Not too hydrated! But sipping water throughout the day helps.
Get a good night’s sleep! Optimal sleep for a middle schooler is 9 hours, 15 minutes a night. Your body needs to recover from the week of school, studying, and working out! Rest is crucial for this to occur.
The morning before…
If you can eat breakfast at about 5:45 – 6:00 a.m. Saturday, that would be great. That gives your body enough time to process the calories, which should come from carbohydrates.
Examples of good breakfasts: healthy cereal with milk, toast with jelly, pancakes or waffles with syrup. Bananas are also a great idea.
Avoid: large amounts of milk, orange juice, eggs, and a lot of fruit juice (a little is okay, but there’s a lot of sugar there so don’t overdo it).
Bring a healthy snack with you! You will want to eat something afterward.
Sports drinks should be extremely limited. 1 bottle of Gatorade, for example, should be your post-race drink. That should be the amount of sports drinks you should drink in a week. Other than that, stick to water. You will want to replace glycogen with your snack, and electrolytes with your sports drink. Drinking too many sports drinks actually has a negative effect as it’s just too much sugar. One good drink is Propel water.
After the race…
Get some water at the finish line or at camp, then drink your sports drink. Again, you’ll want to bring both water and a sports drink & snack.
After your event do a 5-minute cool down jog around the football field or the track.
Stretch again at home!
Post-race meals should contain carbohydrates and protein (which will rebuild your damaged muscles from the race).
Post-race meals should be within 2 hours of the race. So…make your high-carb, high-protein meal your dinner when you return home Saturday!
After a week of healthy eating, you can splurge a little Saturday night. But make sure the week is filled with healthy meals before you treat yourself!
PARENTS/ATHLETES
MEET INFORMATION:
Scoring will be 10-8-6-5-4-3-2-1
They will be using an FAT (electronic) timing system
Girls 4 x 800 starts at 9:30 a.m., followed by boys
All other events start at 10:15 a.m.
Order of Events is the same
The meet will run on a rolling schedule, meaning they will start the next event as soon as the previous event has concluded
Locker rooms will NOT be provided, but restrooms will be open
Warm-ups are not allowed on the football field (we'll see if we can use the perimeter of the field)
$7 per ticket (kids 4 & under free) - All tickets must be purchased online as there will be NO CASH SALES at the Gate
ONLINE TICKETS CAN BE FOUND HERE: TICKETS
ATHLETES
FINAL REMINDERS:
Dress in layers, bring rain gear, hat, and gloves
Bring an extra pair of socks and shoes
Bring a bag to wrap your gear
Bring a blanket
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
Gianna Brannen
Marissa Craig
Sadie Siefert
Carlynn Seedhouse
BOYS 4x800 Relay
Daniel Muckerheide
Tommy Carone
Brock Baughman
Asher Rudnicki
GIRLS 1600M Run
Gianna Brannen
Marissa Craig
BOYS 1600M Run
Asher Rudnicki
Daniel Muckerheide
GIRLS 400M Dash
Emma Sonnhalter
Siena Laufer
BOYS 400M Dash
Aden Baisden
Adam Walker
GIRLS 800M Run
Sadie Siefert
Carlynn Seedhouse
BOYS 800M Run
Tommy Carone
Brock Baughman
GIRLS 4x400 Relay
Marissa Craig
Emma Sonnhalter
Claire Chervenak
Siena Laufer
BOYS 4x400 Relay
Aden Baisden
Adam Walker
Asher Rudnicki
Daniel Muckerheide
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