Track & Field Conditioning: Week #1 (2/3-2/7)

Here are the days we're meeting this week. I won't be able to make it Monday, so we're meeting Tuesday - Friday of this week. We'll still be meeting from 3:15 - 4 p.m., but for the next two weeks we'll be meeting four days per week. We'll be outside so be prepared. You might want to bring an extra pair of shoes/socks as your feet may get wet. And keep bringing a hat and gloves!

• Tuesday, February 4th
• Wednesday, February 5th
• Thursday, February 6th
• Friday, February 7th

If you can't make a conditioning session, here are the running times/workouts:

Monday

No Practice

Tuesday

12-22 minutes

Wednesday

4 x 1 minute at 75-85% HR max

This is 156-178 bpm

1 x 2 minutes at same pace

Thursday: Continuous Aerobic Run

18 - 28 minutes at 65-75% HR max

65-75% HR max = 135 - 156 bpm

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

Friday

12-22 minutes

Saturday

No Practice

Pre-Season Track & Field Training: Week #4

Here are the days we're meeting this week. We'll be outside so be prepared. You might want to bring an extra pair of shoes/socks as your feet may get wet. And keep bringing a hat and gloves!

• Tuesday, January 28th
• Wednesday, January 29th
• Thursday, January 30th

If you can't make a pre-season session, here are the running times/workouts:

Week #4: 1-28, 1-29, 1-30

Day #1

12-22 minutes

Day #2

14-24 minutes

Day #3

4 x 1 minute at 75-85% HR max

This is 156-178 bpm

2 x 1 minute at same pace

4-7 total miles

Pre-Season Track & Field Training: Week #3

I hope everyone's staying warm. If you can run inside, get your three days of workouts in. I'll be available to meet three times this week. We'll try to get outside, but be prepared we may run inside if the wind chills are too cold:

• Thursday, January 23rd
• Learwood
• 3:15 - 4 p.m.
• We'll be running outside if the wind chills aren't bad
• Hat and gloves are mandatory
• Friday, January 24th
• Same as Thursday
• Saturday, January 25th
• Kopf Reservation
• We'll meet at A.L. Library parking lot
• 10 - 10:45 a.m. (we may be done earlier)
• Weather looks much warmer so we'll be outside

If you can't make a pre-season session, here are the running times/workouts:

Day #1

12-22 minutes

Day #2

14-24 minutes

Day #3

12-22 minutes

4-7 total miles

End of Season Notes & OHSAA 7th & 8th Grade Invitational

END-OF-SEASON NOTES:

• Congrats on a great showing at SWCs! That was awesome, you really executed well! Thanks for your hard work this season, we appreciate it!
• Parents, thanks for all your help this season! Thanks for all the dinners, pictures, and flexibility this summer/fall! It's been a lot of fun.
• I'll be updating some end-of-season items:
• I'll be emailing athletes updates of season times (the Google Spreadsheet should be shared with everyone)
• Updated TEAM records and INDIVIDUAL records will be done soon
• I'll send a reminder text once completed
• Please turn in uniforms to Coach Peepers' classroom. Please wash your uniform and turn it into Coach Peepers. Please place everything in a bag and label it with your name. Don't forget to label it with your name!

OFF-SEASON TRAINING:

• Now that the season is over, our attention will transition to Track & Field season. If you're not running track this spring you can still train with us this winter. If you are running track this spring you absolutely should train with us this winter.
• We will take a break until after the holidays! We'll be meeting as a distance team prior to Winter Break, and we'll start pre-season training in January. This will be 3-4 days per week, but it will be much lighter than what we've done these last 3+ months. We will meet after school and will be done by 4 p.m. We'll text out a bi-weekly schedule throughout those winter months...if you can't make a session we'll post manageable running times.
• We will be taking interested athletes to indoor meets this winter. We'll send out information regarding this, but initially we're thinking of going to a couple Oberlin indoor races in January/February.
• We will be starting conditioning for Track & Field the first week of February. Once the calendar switches to February, we'll be back for track season. We'll be meeting 5 days a week, with the idea that we'll build up our bases for time trials during track practice.

OHSAA 7th & 8th Grade Invitational:

• Bus leaves Troy at 6:45 a.m. Be there at 6:35 a.m. We're taking one bus, please use the restroom before we leave.
• We should return around 5:30-6 p.m.
• Pack a lunch! We'll let everyone know when to eat, but you'll need to eat breakfast and a light lunch before your race. Of course, bring water as well.
• Bring money for food afterward! We're planning on stopping somewhere for a later lunch on the way home.
• The meet will be held at Fortress Obetz and Memorial Park
• Weather looks good! Right now it looks like it will be sunny and 73 degrees. Still, bring layers.
• Information for this meet can be found here: MEET INFO
• Parents, if you're attending get there early! This meet has been held in Reynoldsburg, Lancaster, and now Fortress Obetz Park. This meet is different than the other locations in that the runners finish inside the stadium. You might want to get there early to get a spot in the stadium, and be aware of the crowds! 
• All Boys run at 11:10 a.m.
• All Girls run at 12:55 p.m.  

State Meet PRACTICE SCHEDULE

Here's the practice schedule for this week. We may end practice a little earlier than the posted times, but the times listed should be fairly accurate:

• Monday 10/14          Learwood     3:15 - 4:15 p.m.
• Tuesday 10/15          Learwood     3:15 - 4:45 p.m. 
• Wednesday 10/16   Learwood     3:15 - 4:45 p.m.
• Thursday 10/17        Learwood     3:15 - 4:15 p.m.    
• Friday 10/18             Learwood     3:15 - 4:15 p.m.  
• Saturday 10/19         Kopf              10 - 10:45 a.m.

End-of-Season Video (from Josh)

Thanks to Josh for putting together our End-of-Season Video! Go Shoremen & Shoregals!

 END OF SEASON VIDEO

SWC WEEK

SWC WEEK:

• Please check Coach Rocco’s room for any missing items! At the end of our season we’re going to place all missing items in Learwood’s Lost & Found. Anything not claimed at year’s end will be donated to charity.
• Parents, while this final race is centrally located, make sure to remind kids to stick together!
• Time to get some rest! Eat healthy, drink a lot of water, stock up on sleep (9 hours, 15 minutes a night), and STRETCH before bed! Avoid soda, junk food, and limit sweets to one dessert a day! 
• Parents: we've been very accommodating with the athletes' sports schedules this season...we are going to ask that those other sports be accommodating with us this week. We are tapering this week, and we need the kids to REST! We've been pushing them these last few weeks, and I know a lot of them are participating in multiple sports. We want them to peak at the right time, and that means they've got to rest this whole week. If you could adjust their sports' schedules this week, we would really appreciate it! 
• Our End-of-Season Bowling Party will be held this Friday, October 11th, from 12 - 2 p.m. Feel free to Venmo Mrs. Watkins at @Red81 or check the text sent out Tuesday for payment information!

Southwestern Conference Championship

• Bus leaves Troy at 7:35 a.m. 
• We would like ALL athletes to ride the bus TO and FROM this meet! We would like the entire team to be present for the awards ceremony at SWCs! GO AVON LAKE!
• SWC Awards Ceremony is typically held to recognize the top 7 runners (All-SWC), then Top 8-14 runners (2^nd Team All-SWC), then the SWC teams will be recognized.
• We should be back in Avon Lake around 11:15 a.m.

RACE SCHEDULE:

• 9:00 a.m. ALL BOYS
• 9:30 a.m. ALL GIRLS
• 10:15 a.m. SWC AWARDS CEREMONY