WARM-UPS & ORDER OF EVENTS

• Warm-Ups begin 2 events prior to your event
• Pay attention to the order of events
• Stay active, no standing around…if you’re still waiting around go through warm-ups again

Warm-Up #1 - First Event	Warm-Up #2 & #3 - 2nd & 3rd Events	Cool-Down After Every Event
1. 2 laps light build-ups      around football field 2. Max 75% speed      end-zone to end-zone (100+ yards) 3. Walk from sideline to      Sideline 4. Form-Drills (20 yards out      and back):     High Knees     Butt Kicks     Frankensteins     Toe Touches     A-March     A-Skip     B-Skip     Cariocas     High Knee Pull-Ups     Lunges     Reverse Lunges     Skip for Height 5. Event-Specific Prep:     Jumps Approaches     Hurdles     Block Work     Exchanges 6. Static Stretches 7. Right before your race:     3 x 20 meters at 90% effort	1. Cool-down on field      after first event 2. 4 x 50M at 75% effort on      field 3. Walk from sideline to      Sideline 4. Form-Drills X 2 (20 yards      out and back):     High Knees     Butt Kicks     A-March     A-Skip     B-Skip     Cariocas     Skip for Height	1. One lap walk around      perimeter of football field 2. Static Stretch 3. Rehydrate & Refuel:     Light snack (granola bar,      fruit, protein bar, etc.) 4. Water (no sports drinks)

ORDER OF EVENTS

4 x 800 Relay

100 Hurdles/110 Hurdles

100 Meters

4 x 200 Relay

1600 Meter

4 x 100 Relay

400 Meter

200 Hurdles

800 Meter

200 Meter

4 x 400 Relay 

Midview Shipwreck Invitational

Here's information regarding Saturday's meet:

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:

MEET INFORMATION:

• Be at Learwood at 7:30 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

• 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

• Ella Drummer

• Addy Hanratty

• Claire Chervenak

• BOYS 4x800 Relay 

• Tommy Carone

• Daniel Muckerheide

• Brock Baughman

• Liam Distefano

• GIRLS 1600M Run

• Gianna Brannen

• Helena Donovan

• BOYS 1600M Run

• Daniel Muckerheide

• Liam Distefano

• GIRLS 400M Dash

• Marion Sears

• BOYS 400M Dash

• Tommy Carone

• Jack Watkins

• GIRLS 800M Run

• Lydia Zheng

• BOYS 800M Run

• Brock Baughman

• Liam Minnick

• GIRLS 4x400 Relay

• Carlynn Seedhouse

• Marion Sears

• Claire Chervenak

• Addy Hanratty

• BOYS 4x400 Relay

• Liam Distefano

• Daniel Muckerheide

• Tommy Carone

• Jack Watkins

Spring Break Schedule & Workouts

Here's our Spring Break schedule (see below). We'll meet at Learwood unless otherwise noted:

Monday	10 - 11:15 a.m.
Tuesday	10 - 11:15 a.m.
Wednesday	10 - 11:15 a.m.
Thursday	10 - 11:15 a.m.
Friday	10 - 11:15 a.m.
Saturday	Midview Invite

If you are not in town, here are the workouts you should do. Make sure to maintain all the work you've done since November! 

Monday: Continuous Tempo Run

1. 4 x 100 (up-tempo)

2. 18 minutes at 75-85% max HR

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

Tuesday: Continuous Aerobic 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

Wednesday

1. 4 x 100 stride-outs

2. 1 x 200 at 800 meter pace (4 minute recover)

3. 2 x 300 at mile pace; kick last 100 (3 minute recover)

4. 5 x 200 at 1600-800 meter pace (1 minute recover)

4. Cool-down

Thursday

3 miles

Friday

1. 4 x 100 stride-outs

2. 2 miles

Saturday

Midview Inviational

Non-competitors: 2 miles

MEET INFORMATION

Materials you should bring to the meet:

• Water & healthy snack (eat snack after school)
• Extra layers (jogging pants, hoody, etc.)
• Extra pair of socks
• Spikes (if you have them)

On rainy and/or cold days:

• Rain jacket
• Gloves 
• Hat 
• Hand warmers (optional)
• Garbage bag (to put your bookbag in if it's raining)
• Extra pair of shoes to change into afterward (you can change your shoes/socks and have dry feet)

After school:

• Change into your uniform
• Gather your materials
• Eat your snack
• Use the restroom (don't wait until you get to the high school, get this done before you leave)
• Review the order of events and meet information (be ready)
• While waiting for the bus, work on homework (if you have time)

When you arrive at the high school:

• Get off the bus
• Move your gear to the spot at the stadium designated for Avon Lake
• Gather your distance/sprint team together
• Two-lap warm-up, form-drills on the football field with the entire team
• Be aware that varsity athletes may be practicing so make sure they have priority
• You can use the restroom AFTER YOU WARM-UP AND DO YOUR DRILLS AS A TEAM
• Relay participants: See coaches to go over exchanges on the football field (distance) and track (sprints)

Prior to your event:

• 1st Call: start your warm-up routine (again)
• 2nd Call: head closer to start line (distance start/finish locations will be at the same location)
• Last Call: head to start line
• NOTE: keep all your sweats on, including hat & gloves (when it's cold), until the official tells you to take them off, you will not get yelled at for issues with your uniform (coaches will be at the start line if there are any issues)

After your event:

• Two lap cool-down around the football field (stay on the turf) with everyone who just ran your event (include everyone)
• Check the order of events on your phone and make sure you're prepared for your next event
• When your day is over, follow up with a two lap cool-down the STRETCH

One last note (maybe the most important):

• When you are NOT COMPETING in an event tomorrow, you are a CHEERLEADER.
• Unless you are warming up or cooling down for an event, you are cheering on your fellow teammates. Track & Field is a team sport, but athletes line up for their races, get in the rings to throw, line up for high jump/long jump, and line up on the runway for pole vault ALONE. It's an incredibly isolating and anxious feeling. You will feel like everyone is looking at you (even though that's not really the case). Unlike other team sports, you are not in a huddle, you're not inside where you can hear your teammates/coaches yelling out instructions and words of encouragement, and you're not really working alongside someone. Instead, you're running your race and/or passing off your team's baton to the next runner. 
• So, it's important that you cheer on your teammates when they're running tomorrow. It makes a huge difference, it will pump them up, and they'll tell you afterward that it really helped them to push through the pain. It will also help with anxiety and you'll realize you're stronger after going through it all together and that you're not really alone.
• Focus on the things you can control tomorrow: WORK HARD (do your best), WORK SMART (proper warm-up, form-drills, cool-down), and WORK TOGETHER (be there for each other). If you do this at every meet you'll see growth in yourself, your team, and you'll get more confident going forward.

Middle School Indoor State Meet

Hey Everyone:

Just wanted to follow up with some information (you may already have it):

• I'm planning on leaving at 6:45 a.m. so I can register as an OATCCC member, hopefully before you get there
• The meet will be held at Muskingum University
• Ticketing information can be found here: TICKETS
• You will have to bring money for the entry fee ($10 per event; $25 for the 4x800)
• Boys' 4x800 should be at 10:30 a.m.
• Liam, looks like you're running:
• 1600 at noon
• 800 at 2:20 p.m.
• 4x800 boys should leave around 7 a.m.

Text me with any questions! I'll have access to TEAM REACH. 

See you tomorrow!

Saturday Hill Work

Track & Field Athletes:

We will be meeting on Saturdays throughout March:

• Saturday, February 28th
• Saturday, March 7th
• Saturday, March 21st
• Saturday, March 28th

We will be taking a bus to the Rocky River Metro-Parks (Emerald Necklace Marina) to do our hill work sessions. Here are the details:

• Meet at ALHS at 9:50 a.m.
• We should arrive at Rocky River by 10:30 a.m.
• If you just joined the distance crew and you're still not in the best shape, that's okay! You have to start somewhere...come on out and let's get to work!
• Practice should last between 45 minutes to an hour.
• We'll return to ALHS around noon.
• I'll send a TEAM REACH text with an ETA of our return so parents don't have to wait.

Bring a hat, gloves, water, dress in layers!

Looking forward to seeing everyone! Go Avon Lake Track & Field!

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