Practice After School

Athletes:

Here are some reminders about practice after school:

• Bring water to school
• Ask your teachers if you can sip water during class
• Bring a bag with your gear:
• Running shoes
• Socks
• Practice clothes (you might get dirty)
• A watch
• Extra water
• Extra layers to keep in your locker (when the weather gets colder/wetter)
• A healthy snack (if it's not healthy the coaches will tell you)
• After school, go to your locker, gather your items, and bring your gear to Coach Rocco's room 
• We'll direct you on where to change, then come back and eat your snack
• We'll have a team meeting and then head out
• If you can't fit your gear in your locker tomorrow morning, you can store it in Coach Rocco's room before you head to 1st period

Shoes

Here's information about running shoes for training:

• If you know by now that you're fully committed to running this fall, you probably want to invest in a pair of good running shoes (if you haven't already)
• Our recommendation is to check out Second Sole (in Lakewood), and mention that the Avon Lake Cross Country coaching staff sent you there (and that you'll be running on the team this season)
• In seasons' past they've given a 15% off discount 
• Their website can be found here: SECOND SOLE
• They are also good at analyzing runners' walking gaits and then providing the proper shoe...this will also hopefully cut down on potential injuries this season
• This should be your every day running shoes that you'll be training in, spikes will only be worn at meets

Here's information about spikes:

• Spikes are NOT necessary, but you could definitely get them
• We will be running a lot of early-morning races and the grass will be wet and slippery...spikes will help with traction (they'll also help at Cuyahoga Valley)
• You will want CROSS COUNTRY (3/8-inch) spikes...not track spikes (save the shoes for the spring and you can switch out the spikes for 1/4-inch spikes)
• I'm sure there are other sites you can find for spikes, but we've gotten spikes at eastbay.com

Parents:

• If you no longer need running shoes because an older runner in your family outgrew his or her shoes, or if your child on this team no longer needs his/her shoes at the end of this season, we'll take them...we've had parents donate shoes and we've got some for kids who may need them. THANK YOU to all who donated in the past!
• If you NEED shoes please let me know. Usually the ones we have, have only been used for a season or two and they are still in great shape (especially the spikes)...feel free to email us at rob.rocco@alcsoh.org

Avon Lake Intra-Squad Meet

Here are a few notes about Monday's 13th Annual A.L. Intra-Squad Meet:

• Wear your normal running shoes (no spikes)
• Wear your normal practice attire (no uniforms)
• We'll be meeting at ALHS (caboose) at 3:30 p.m.
• Parents, this is primarily a practice for the kids to get an idea of what a race will look (and feel) like and is something fun we do to get them ready for how a meet is run...you're welcome to attend but you'll only really see the beginning and end of the race
• We'll review how a cross country meet is scored, then we'll start the race!
• Teams are posted on the Google Spreadsheet here: TEAMS
• When you finish, listen to your coaches as they yell out your time
• Another coach will give you a card with your place number on it
• Once you catch your breath, you'll be asked to write your time on your card
• Gather together with your teammates and cheer on the runners as they come in
• Once your entire team is finished, add up your TOP 5 places
• For example, if your top 5 places are 1, 2, 3, 4, and 5, you would add 1 + 2 + 3 + 4 + 5 = 15...in this example your team would score 15 total points
• Double check your math, then make sure you have your 6th place & 7th place cards as well
• Report to the coaches with your team's totals, and then tell us your team's 6th & 7th places as well (in case there's a tie)
• Then we'll go over the results as an entire team and crown the winning team

Athletes & Parents:

•  Here's a video going over how a meet is scored...the example used is a dual meet: HOW TO SCORE A CROSS COUNTRY MEET
• Here's an example of a previous year's A.L. Intra-Squad Meet:

1.   Non-Chalant Dead Heads

        70 points

        Everett

        Marion
        Olivia
        Lanie
        Maryn
        Jack
        Amelia

2.   Team Name             85 points
3.   Americans               88 points
4.   Avon Lake               103 points
5.   A.L. Runner            113 points                    
6.   Lakers                     132 points

SPORTSYOU App

 SPORTSYOU App

• NEW runners/parents should download the SPORTSYOU app on their phones
• Here's the access code to join the LEARWOOD XC team: S6T2UFMT

Practice Week #2: August 10th - August 15th & Monday, August 17th

This week we'll be meeting at different times/locations. Hopefully the weather cooperates with us as we finish out the summer portion of our season.

Parents, thank you for emailing us with any absences! Athletes, if you are absent please make sure to keep up with your training on your own. Running times are listed below!

We are going to hold our Intra-Squad Meet on Monday, August 17th so athletes can experience how a meet is conducted, scored, and so they can feel what a race is like (prior to our first official meet). 

Here's this week's schedule:

Day	Time	Location
Monday	8 - 10:15 a.m.	Rocky River Metro-Parks
Tuesday	8:30 - 10:30 a.m.	Learwood
Wednesday	8:30 - 10 a.m.	ALHS Track
Thursday	8:30 - 10 a.m.	ALHS Track
Friday	8:30 - 10 a.m.	ALHS Track
	3 - 3:45 p.m.	Learwood Gym
Monday 8/17	3:30 - 4:45 p.m.	ALHS Track

A couple notes about this week's schedule:

• Monday
• We're taking two buses from ALHS to the metro-parks for hill work
• We'll still meet at ALHS (caboose)
• Note the time change!
• Tuesday
• We're going to hold a quick practice
• Then we're passing out uniforms
• We'll try to be done by 10:30 a.m.
• We'll have athletes contact home when they're done with uniforms
• We will meet in the FRONT DOORS of Learwood
• Wednesday-Friday
• These will be typical 'summer' practices
• Friday 
• Picture Day
• If you didn't get a uniform earlier in the week stop by Rocco's room at 2:30 p.m.
• Monday 8/17
• Intra-Squad Meet
• Note the time change!

Here's this week's workouts:

Week 2: Aug 10-Aug 17

Monday

If you've been running:

35 minutes

If you HAVEN'T been running/just started:

25 minutes

Tuesday

All runners:

25 minutes

Wednesday

If you've been running:

Mile run

If you HAVEN'T been running/just started:

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

2. 8 x 1 minute at 75-85% max HR

3. This is 156-178 bpm

4. 1 x 2 minute at same pace (if we have time)

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

Thursday

If you've been running:

30 minutes

If you HAVEN'T been running/just started:

20 minutes

Friday

If you've been running:

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

2. 3 sets: 1 minute hard & 1 minute easy

3. 2 minute hard & 2 minute easy

4. 3 minute hard & 2 minute easy

5. 5 minute cool-down

If you HAVEN'T been running/just started:

Mile run

Saturday

All runners:

30 minutes

Sunday

All runners:

Rest

Monday

All runners:

Intra-Squad Meet

Picture Day Info

Here's information regarding Picture Day (Friday, August 14th)

• Will be held at Learwood Middle School
• Show up with your uniform on 
• We'll meet in the lobby area in front of the gym at 3 p.m. (our team's pictures will be at 3:15 p.m.)
• We hope to be done by 3:45 p.m.
• You can add compression shirts/shorts if you would like, but make sure the color is solid BLACK
• We're passing out picture order forms at practice this week
• We'll be passing out uniforms Tuesday of this week
• If you aren't able to get your uniforms on Tuesday, we'll be at Learwood at 2:30 p.m. so you can pick yours up then
• Once pictures are over you can go!

Here's the ONLINE ORDERING LINK: PICTURE ORDERS

Here's the ONLINE ACCESS KEY: Z8QRDF5W

Practice Week #1: August 3rd - August 8th

Parents, going forward practices are mandatory and we'll be taking attendance. If you have a family commitment or you have a conflict, those are excused absences. Just make sure to communicate that to us. You can email Coach Rocco at rob.rocco@alcsoh.org regarding any absences going forward.

Monday we will hold practice from 9:30 - 11 a.m. Tuesday-Friday's practices will be from 8:30 - 10 a.m. We will be practicing at ALHS (meet at caboose) each day this week.

If you have an excused absence, please make sure you are still running! Running times are posted below. We still want to keep practices in the morning to mitigate the heat.

Week 1: Aug 3 - Aug 8

Monday

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

Tuesday

If you've been running:

35 minutes

If you HAVEN'T been running/just started:

20 minutes

Wednesday

All runners:

4-8 x Miracle Miles (push-ups, sit-ups, crunches, burpees)

Thursday

All runners:

25 minutes

Friday

If you've been running:

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

2. 2 sets: 1 minute hard & 1 minute easy

3. 2 minute hard & 2 minute easy

4. 3 minute hard & 2 minute easy

5. 5 minute cool-down

If you HAVEN'T been running/just started:

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

2. 8 x 1 minute at 75-85% max HR

3. This is 156-178 bpm

4. 1 x 2 minute at same pace (if we have time)

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

Saturday (on own)

All runners:

20 minutes