Strongsville Elite Meet

Here's information regarding today's Strongsville Elite Meet:

Strongsville Elite Meet Participants:

MEET INFORMATION:

• Bus leaves Learwood at 1:15 p.m.

• You will be dismissed from class at 1 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 3:30 p.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

• Ella Drummer

• Helena Donovan

• Lydia Zheng

• Emmy McClain

• BOYS 4x800 Relay 

• Brock Baughman

• Liam Distefano

• Tommy Carone

• Daniel Muckerheide

• GIRLS 1600M Run

• Gianna Brannen

• Helena Donovan

• BOYS 1600M Run

• Daniel Muckerheide

• Liam Distefano

• GIRLS 400M Dash

• Marion Sears

• Carlynn Seedhouse

• BOYS 400M Dash

• Tommy Carone

• Jack Watkins

• GIRLS 800M Run

• Gianna Brannen

• Ella Drummer

• BOYS 800M Run

• Brock Baughman

• Liam Distefano

• GIRLS 4x400 Relay

• Claire Chervenak

• Marion Sears

• Carlynn Seedhouse

• Emmy McClain (or an alternate)

• BOYS 4x400 Relay

• Daniel Muckerheide

• Tommy Carone

• Jack Watkins

• Liam Minnick

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