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

FINAL FORMS: Due Monday, August 3rd

Athletes & Parents:

Monday's practice will be from 9:30 - 11 a.m. at the ALHS caboose. We're starting a little later so we can review our current roster with the athletic department.

Here are some important reminders about completing all necessary forms:

• Athletes cannot participate if they do not have an updated PHYSICAL form uploaded to FINAL FORMS
• The link to FINAL FORMS can be found in parents' emails, which were sent out by the district a few weeks ago
• The athletic department is looking for three things to determine athlete eligibility:
• Parent has completed all parts of FINAL FORMS
• Students have completed their section of FINAL FORMS
• An updated physical is uploaded to FINAL FORMS
• If you DO NOT have this completed, you should still come to practice so we can take your attendance...we will give you an alternate workout you can do on your own

Conditioning Sessions: Week #2 July 27th-August 1st

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. 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

Tuesday

If you've been running:

20 minutes

If you HAVEN'T been running/just started:

15 minutes

Wednesday

All runners:

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

Thursday

All runners:

30 minutes

Friday

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

30 minutes

Saturday (on own)

All runners:

10 minutes

Conditioning Sessions: Week #1 July 20th - July 25th

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 14th
• Wednesday, July 15th
• Thursday, July 16th

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