Pre-Season Training: Week #1

Here are the days we're meeting this week. We are planning on running outside, so dress for the weather. If you can't make a session, get your 3 - 4 days of workouts in!

• Tuesday, November 17th
• Wednesday, November 18th
• Thursday, November 19th

Here are a few reminders about our pre-season running:

• We'll meet from 3:15 - 4 p.m.
• Dress warmly:
• Hats, gloves, layers
• We may be INSIDE or OUTSIDE
• Bring a snack & water
• Meet in Coach Rocco's room
• Sessions are open to all runners (not just XC athletes), so feel free to advertise to everyone as we being our pre-season

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

Tuesday

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

Wednesday

1. 10 minutes

2. Light jog, conversation-pace (no walking)

Thursday

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

2. 15 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 or Saturday (on own)

1. 10 minutes

2. 65-75% HR max = 135 - 156 bpm

3. 135 - 156 bpm = 34 - 39 beats per 15 seconds

OHSAA State Meet Merchandise

Hey Everyone:

For those interested, we just received an email from the OHSAA regarding merchandise and pictures that can be ordered. Here are the links:

• Merchandise can be purchased HERE
• Pictures can be viewed HERE

End of Season Notes

END-OF-SEASON NOTES:

• Please turn in uniforms to Coach Rocco's classroom. Please wash your uniform and turn it into Coach Rocco. Please place everything in a bag and label it with your name. Don't forget to label it with your name!
• We will be updating some end-of-season items:
• We'll finalize times and post them for you to see
• Updated TEAM records and INDIVIDUAL records will be done soon (probably next week)
• Once completed, we're going to post the records at Learwood

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 three weeks off starting next week! We will start pre-season training the week of November 16th. 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 and a SPIRE race 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.

State Meet Course Map

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

END-OF-SEASON NOTES:

• Congrats 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.
• We will be updating some end-of-season items:
• We'll finalize times and post them for you to see
• Updated TEAM records and INDIVIDUAL records will be done soon (probably next week)
• Once completed, we're going to post the records at Learwood
• Please turn in uniforms to Coach Rocco's classroom. Please wash your uniform and turn it into Coach Rocco. 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 three weeks off starting next week! We will start pre-season training the week of November 16th. 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 and a SPIRE race 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.

OHSAA 7th & 8th Grade Invitational:

• Bus leaves Troy at 5:50 a.m. Be there at 5:45 a.m. We're taking one bus, please use the restroom before we leave.
• We should return around 4:30 p.m. This is an estimate, we'll text our arrival home to everyone.
• Pack a lunch! We'll let everyone know when to eat, but you'll need to eat breakfast and a light snack 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
• We're tracking the weather! Right now it looks like rain, we'll go over what to bring to be prepared.
• Information for this meet can be found here: MEET INFO
• Parents, if you're attending get there early! 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! 

• GIRLS TEAM runs at 10 a.m.
• Claire B.
• Helena
• Annie
• Olivia B.
• Lanie
• Olivia D.
• Emmy
• BOYS TEAM runs at 10:35 a.m.
• Everett
• Jack W.
• Caden
• Joe
• Wyatt
• Christian O.
• Jack A.
• GIRLS OPEN runs at 11:10 a.m.
• Alaina
• Alyssa
• Ava
• Payton
• Elliot
• Claire K.
• Scarlett
• BOYS OPEN runs at 11:45 a.m.
• Christian M.
• Colin
• Owen
• Teddy
• Tejas
• Jacob
• Bryce

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 Team Recognition will be held on Friday, October 16th. This will coincide with our team dinner, where we'll watch our end-of-season video, review our season, and hold our final team dinner.

Southwestern Conference Championship

• Bus leaves Troy at 7:35 a.m. 
• The meet is held at Lorain County Community College (LCCC). This is the same course as our Avon Lake Early Bird earlier this season.
• 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 8 runners (All-SWC), then Top 9-16 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

Huron Meet MAP