If you decided that you would like to join the cross country team, it's not too late! Here is what you need to do...
Fill out all the required forms that you can find by clicking HERE!
Bring the forms to your first practice.
Now you may be wondering... when are the practices?
Starting Tuesday, August 21st practices are Monday- Friday from 3:00pm-4:45 at Learwood Middle School.
If you have any additional questions please email me!
anna.walters@avonlakecityschools.org
Coach Walters
Thursday, August 16, 2012
Thursday, August 9, 2012
Week of August 13- August 17
Please make sure to check back periodically for changes and additions to this post.
Monday, August 13
PRACTICE: 7:00pm-9:15pm Meet at TROY INTERMEDIATE. We will be taking a bus to Metro parks for hill work. Bus will drop athletes off at TROY INTERMEDIATE close to 9:00pm.
WORKOUT: Hill Work...20-30 minutes incorporating hills if possible.
Tuesday, August 14
PRACTICE: 5:30pm-7:00pm @ Learwood Middle School
PARENT MEETING: 7:00pm-7:30pm @ Learwood Middle School Auditorium
WORKOUT: 18, 22, 30 RUN EASY
Wednesday, August 15th
PRACTICE: 8:30am-10:00am @ Avon Lake High School
WORKOUT: 5 x 800 at race pace (This has to be done on a track)
Thursday, August 16th
PRACTICE: 8:30am-10:00am @ Learwood Middle School
Uniforms will be handed out AFTER this practice... plan to pick up your child at around 10:30ish.
WORKOUT: 22, 26, 34 run EASY
Friday, August 17th
NO PRACTICE RUN ON OWN!!!!
WORKOUT: 10 or 15 minutes easy... then cardio (biking, basketball, swimming, or skating etc.)
All workouts need to be preceded by 20 jumping jacks, 20 push-ups, 20 sit-ups, and 20 crunches. Do these drills AFTER your form drills.
Thanks,
Coach Walters
Monday, August 13
PRACTICE: 7:00pm-9:15pm Meet at TROY INTERMEDIATE. We will be taking a bus to Metro parks for hill work. Bus will drop athletes off at TROY INTERMEDIATE close to 9:00pm.
WORKOUT: Hill Work...20-30 minutes incorporating hills if possible.
Tuesday, August 14
PRACTICE: 5:30pm-7:00pm @ Learwood Middle School
PARENT MEETING: 7:00pm-7:30pm @ Learwood Middle School Auditorium
WORKOUT: 18, 22, 30 RUN EASY
Wednesday, August 15th
PRACTICE: 8:30am-10:00am @ Avon Lake High School
WORKOUT: 5 x 800 at race pace (This has to be done on a track)
Thursday, August 16th
PRACTICE: 8:30am-10:00am @ Learwood Middle School
Uniforms will be handed out AFTER this practice... plan to pick up your child at around 10:30ish.
WORKOUT: 22, 26, 34 run EASY
Friday, August 17th
NO PRACTICE RUN ON OWN!!!!
WORKOUT: 10 or 15 minutes easy... then cardio (biking, basketball, swimming, or skating etc.)
All workouts need to be preceded by 20 jumping jacks, 20 push-ups, 20 sit-ups, and 20 crunches. Do these drills AFTER your form drills.
Thanks,
Coach Walters
Practice is a GO!!!! Thursday, August 9th
We are still practicing today. The weather radar claims it will be clear by 8:30am. So, we are putting faith into this unpredictable technology.
We are still practicing on Thursday, August 9th!!!
See you in 30 minutes!!
We are still practicing on Thursday, August 9th!!!
See you in 30 minutes!!
Friday, August 3, 2012
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
MONDAY – Miracle Miles (running on stadium steps)
SATURDAY – 20 or 30 minute run EASY
SUNDAY – Take day OFF!
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
Tuesday, July 31, 2012
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
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
Saturday, July 21, 2012
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
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
Monday, July 16, 2012
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
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