Week of August 6- August 11

The 2012 Cross Country Season has officially begun.   Please make sure to read this entire blog post.  There is an important VOTE for the athletes to complete, as well as next week's practice.  

1. Now that the official season has started, we now start keeping track of attendance.  If your child misses 3 UNEXCUSED practices they may risk getting removed from the team.  Please make sure to give us a note if your child misses practice.  

2. Athletes can not practice until ALL forms are turned in.  Click here to print out copies of the forms.  These forms are due on Monday. 

3. Parent information meeting date has been CHANGED.  It will be on Tuesday, August 14th @ 7pm in the Learwood Auditorium.  

4. The time of practice has now changed.  8:30am-10:00am.  

5. We have TWO cell phones.  Both have been turned into the Learwood office.  

WORKOUTS 

Every workout should be preceded by dynamic stretching, core work (see directly below), and followed by static stretching:

20 Jumping Jacks, 20 Push-ups, 20 Sit-ups, 20 Crunches

MONDAY – Miracle Miles (running on stadium steps)

     6 laps, 8 laps, or 10 laps

     If you can’t run stadium steps, try to incorporate hill work on a 20-30 minute run

TUESDAY – 16, 20, or 28 minute run EASY

WEDNESDAY – Timed Mile…if you can’t make practice due to vacation/excused absence, then you need to run 20-30 minutes and we’ll time your mile run when you

                       return!

THURSDAY – 20, 24, or 32 minute run EASY

FRIDAY – 10 or 15 minute run EASY…then cardio (bike ride, basketball, skating, etc.)

SATURDAY – 20 or 30 minute run EASY

SUNDAY – Take day OFF!

VOTE FOR YOUR FAVORITE CROSS COUNTRY T-SHIRT QUOTE

Cross Country Week of July 30-August 4

This first week of conditioning is behind us and now we are entering the second week.  We have a little over 30 athletes and would really like to see that number increase to at least 50.  Make sure to pass on the word.



Here are the workouts for this week. All workouts need to be accompanied with the following core work:

10 Jumping Jacks, 10 Push Ups, 10 Sit Ups, 10 Crunches


MONDAY
14 - 18 - 26


TUESDAY
18 - 22 - 30


WEDNESDAY
Miracle Miles (running on stadium steps)4 laps, 6 laps, or 8 laps
If you can't run on stadium steps and you can't do hillwork, run for 20-30 minutes


THURSDAY
16 - 20 - 28


FRIDAY
10 - 15 and then cardio (bike ride, basketball, skating, etc.)


SATURDAY
20 - 30 easy


SUNDAY
Off!


Important dates:


All Med forms and Physicals are due on Monday, August 6.  Please click here to access all paperwork.  


Here is a piece of advice PHOTOCOPY all forms (or scan into computer) before you turn it into me.  You will be filling out these forms for EVERY sport your child participates in.  It would be best if you save a copy, so you don't have to fill it out again and again and again!!


A tentative parents meeting will be held on Thursday August 16th @ 7:00pm in the Learwood Auditorium.  


Thanks,


Coach Walters 

July 23-July 27 Cross Country Work Out

If you are not able to make it to practice, have no fear, here are the workout plans for the upcoming week!  


Before each workout make sure to jog lightly for for 5 minutes.  Also, make sure to stretch after each workout.  


Pick a running time that you feel fits your current ability.  Everyone is coming in at different levels and will have different goals throughout the season.  The key is to create a GOAL that fits YOUR level, so you are successful.  

Monday:  Run for 12 minutes straight OR 20 minutes straight.  
Tuesday: Run for 12 minutes OR 16 minutes OR 24 minutes straight. 
Wednesday: Run for 10 minutes OR 14 minutes OR 22 minutes straight. 
Thursday:  Run for 10 minutes OR 14 Minutes OR 22 minutes
Friday:  Run for 20 minutes



This week we will be learning (or relearning for the returning 8th graders) very important form drills that help with your running form and serve as dynamic stretches.  Some of the form drills we will be doing this week are:


A. March
High Knees
Reverse High Knees
Butt Kicks
High Knee Pull Ups
Karaokes
Lunges
Reverse Lunges
Drum Majors
Yippee-Skippees


Don't worry if you don't know what they are just yet... you will soon come to know them well.  


A few things to remember this first week:


1.  Bring WATER... it will be HOT! HOT! HOT! 
2.  It will be very challenging at first, especially for those that have never really ran before or have not ran since last season.  Don't give up!  
3. Have fun!  


Looking forward to seeing everyone this first week!  


Coach Walters    

Cross Country Begins

It is time to start conditioning for the upcoming cross country season.  Pre-season details:

Monday-Friday

First day:  Monday, July 23

Time: 9:30-11:00 (This may change)

Where:  Avon Lake High School--meet by caboose

If you have not filled out the Athlete Information for please click here!! 

Please email Coach Walters with any questions...

anna.walters@avonlakecityschools.org

2012 Cross Country Information

Attention Parents and Athletes,


If you are interested in joining the Learwood Cross Country team, please fill out the form below.  

Saturday Running Club Details

Attention all Learwood Running Club athletes & parents:

We will be starting to run on Saturdays in the Rocky River Metro Parks from now through the month of March. All cross country runners are welcome to attend. Coach Rocco will be running with interested runners, and we hope to meet the high school boys & girls’ teams at the metro parks as well. We will be meeting at 9:30 a.m. at Troy Intermediate School, and a bus will take us to the metro parks and back. We should be back around 11:30 a.m., but athletes are encouraged to bring a cell phone to contact parents just in case (we may get back later…I’ll have to see about this for our first time out). Dress for the weather and bring water & a snack. If the weather does not cooperate, we will update the schedule via email and blog posting.  Parents, I will have a medical kit on hand and I’ll also bring the med. forms from our cross country season.

Distance runners need to be running 2-3 times a week prior to these Saturday running sessions! If you think you can make it, or if you have any questions, please stop by room 404 to see Coach Rocco!

Saturday Running Sessions

9:30 – 11:30 a.m.

Rocky River Metro Parks

We will meet and be brought back to Troy Intermediate School via bus!

Dress properly, bring water/snacks, and remember your cell phones!

Running Club Saturday Sessions

February 18^th

February 25^th

March 3^rd

March 10^th

March 17^th

March 24^th

Cross Country Parents & Athletes:

Here is the schedule for the next 2 weeks! Running days may change due to the weather. If his happens, athletes will be notified on the announcements. Athletes are expected to continue running on their own! We are moving toward 'treadmill season' so make sure to get your miles in regardless of the weather conditions.

Wednesday        1.4     3 - 4 p.m.            32 minutes

Thursday             1.5     3 - 4 p.m.            40 minutes

Friday                   1.6     3 - 4 p.m.            38 minutes

Monday               1.10    3 - 4 p.m.          38 minutes

Tuesday               1.11    3 - 4 p.m.          42 minutes

Saturday              1.12    3 - 4 p.m.          40 minutes

In addition to the schedule, there are a few things to note:

1)  If you are planning on running Track & Field, you DEFINITELY need to start running NOW. You CANNOT just show up in March and start conditioning for April/May meets. So if you have not been running at this point, it's time to start! It's not too late to start running now but if you wait until March it will be too late!

2)  Because of this, I will be requesting runners meet with me weekly so we can review what they've done that week. You can stop by my room during Academic Support on Tuesdays, or meet me after school.

3)  Since the weather is going to get colder, we usually only hold running sessions if the temperatures are around 30 degrees or above. Again, if the weather is an issue we'll notify athletes on the announcements!

4)  We will not hold Saturday running sessions during Ski Club weeks, so our schedule will change slightly.

5)  Please check the blog site for distances! We will be holding running club sessions for another 6-7 weeks, until the start of Track & Field conditioning.

Have a Happy New Year!

Coach Rocco

Coach Walters