Booster Bash

Parents:

The Avon Lake Booster Bash will be held Saturday, March 5th. It is the big fundraiser for the year, and one of the varsity cross country parents wanted me to forward the following note to the middle school parents (see below).

If you have any questions please feel free to reach out! If I can't answer them I can direct you to someone who can.

Thanks!

Coach Rocco

Dear XC Parents,

The Avon Lake Athletic Boosters is hosting its annual Booster Bash on March 5th.  This is an event that generates funds for all of the sports programs at Avon Lake High School.  The Cross Country team is making baskets for the silent auction, and is also sponsoring a beer pull.  The profits from both of these will exclusively go towards the boys and girls high school XC teams.  We are reaching out to Learwood parents, since many of your kids will be on the high school team either this fall, or in the next couple years.  We would love to have your support!  A large portion of the money raised will be used to offset the cost of our annual 2 night XC Camp the teams attend at Pokagon State Park in Indiana.

Thanks in advance for your help!  Please click on the link below to sign up for a beer donation.

 

https://www.signupgenius.com/go/60B054BACA9229-xcbooster1

 

Sincerely,

The ALHS Boys and Girls XC Teams

Running with Rocco: Weeks of February 14th and February 21st

Athletes & Parents:

We're wrapping up our pre-season conditioning this week! Next week we're starting our outdoor season for track at the high school, and it looks like you'll be starting track at Learwood the week after. 

So, here's the schedule for the next few days. In addition to this, we'll be starting hill work at the Rocky River Metro-Parks soon (more information to follow):

Running Schedule:

• Wednesday        2/16             3:15 - 4 p.m.         Learwood                    18 - 28 minutes
• Thursday             2/17             Run on own          14 - 24 minutes
• Friday                   2/18            Run on own           18 - 28 minutes
• Saturday              2/19             11:15 - noon         ALHS Weight Room  20 - 30 minutes
• Monday               2/21             1 - 1:45 p.m.         ALHS Track                 22 - 32 minutes  

On your own, get two other sessions in before hill work on Saturday, February 26th:

• 20 - 30 minutes
• 24 - 34 minutes

Running with Rocco: Weeks of January 31st and February 7th

Athletes & Parents:

The schedule for the next two weeks is below, sorry for the delay...it's been a crazy week. Unfortunately I can't meet this Saturday, so I'm posting running times below.

A few things to note regarding the weather:

• If the temperature is around 30 degrees and the wind chill isn't bad, we'll run outside
• If the wind chill makes it feel as though it is 20 degrees or below, then we most likely will not meet
• Snow and ice are also a factor--if there's excessive snow/ice we most likely will not meet
• I'll send out REMIND notices and I'll have the office make an announcement if a session is canceled
• Make sure to dress in layers, bring a hat & gloves, and watch your footing when we run

Running Schedule:

• Thursday             2/3               10 - 20 minutes
• Friday                  2/4               14 - 24 minutes
• Saturday             2/6               16 - 26 minutes

• Monday               2/7              3:15 - 4 p.m.           Learwood                   12 - 22 minutes
• Wednesday         2/9              3:15 - 4 p.m.           Learwood                   10 - 20 minutes
• Saturday              2/12            10 - 10:45 a.m.       TBD                             26 - 36 minutes

On your own, get a short run in:

• 12 - 22 minutes

Running with Rocco: Weeks of January 17th and 24th

Athletes & Parents:

The schedule for the next two weeks is below. There are a lot of cold-weather days in the forecast, so we won't be able to meet like we normally do. Get in your cardio, however! We may be able to get some middle schoolers into our next varsity indoor meet, and soon we'll be meeting in the metro-parks on Saturdays for hill work.

A few things to note regarding the weather:

• If the temperature is around 30 degrees and the wind chill isn't bad, we'll run outside
• If the wind chill makes it feel as though it is 20 degrees or below, then we most likely will not meet
• Snow and ice are also a factor--if there's excessive snow/ice we most likely will not meet
• I'll send out REMIND notices and I'll have the office make an announcement if a session is canceled
• Make sure to dress in layers, bring a hat & gloves, and watch your footing when we run

A few things to note regarding COVID protocols:

• Masks must be worn inside Learwood after school, and this includes meeting before we go out on our run
• You can take your masks off when we're outside running
• When we return you have to mask up when we reconvene in my classroom

Here is the schedule for our first couple of weeks:

• Wednesday         1/19            3:15 - 4 p.m.           Learwood                 22 - 32 minutes
• Saturday              1/22            11 - 11:45 a.m.       ALHS weight room  26 - 36 minutes
• On your own, get two other running sessions in (or cardio sessions...elliptical or bike):
• 18 - 28 minutes
• 24 - 34 minutes

• Friday                   1/28            3:15 - 4 p.m.           Learwood                   26 - 36 minutes
• Saturday              1/29            11 - 11:45 a.m.       ALHS weight room    30 - 40 minutes
• On your own, get two other running sessions in (or cardio sessions...elliptical or bike):
• 28 - 38 minutes
• 16 - 26 minutes

Running with Rocco: Weeks of December 20th & 27th

Athletes & Parents:

The schedule for Winter Break will vary depending on the day, and I'll be sending out REMIND texts an hour before each session to gauge athletes' interest in attending. Typically attendance is lower during these two weeks, but if there are more than a couple runners interested in attending, we'll meet.

If you cannot meet, it's strongly encouraged you get some cardio in over these two weeks. When we return to school we are going to start going over indoor meet opportunities and we'll start transitioning our training as we gear up for Track & Field season.

Here is the schedule for our first couple of weeks:

• Monday               12/20          3:15 - 4:15 p.m.     Kopf Reservation     30 - 40 minutes
• Tuesday               12/21           2 - 2:30 p.m.          ALHS Caboose          20 minutes
• Wednesday         12/22          10 - 10:45 a.m.      Kopf Reservation      22 - 32 minutes
• Thursday              12/23          12:30 - 1 p.m.        ALHS Caboose          24 minutes

• Monday               12/27          10 - 10:45 a.m.       Kopf Reservation      22 minutes
• Tuesday               12/28          10 - 10:45 a.m.       ALHS Caboose           26 minutes
• Wednesday         12/29          10 - 10:45 a.m.       Kopf Reservation      24 minutes
• Thursday              12/30         10 - 10:45 a.m.       ALHS Caboose           18 - 28 minutes

Running with Rocco: Weeks of December 6th & 13th

Here is the schedule for our first couple of weeks:

• Monday               12/6            3 - 4 p.m.            Learwood                       24 - 34 minutes
• Wednesday         12/8            3 - 4 p.m.            Learwood                       22 - 32 minutes
• Friday                   12/10          3 - 4 p.m.            Learwood                       18 - 28 minutes
• Saturday              12/11          10 - 10:45 a.m.  ALHS Caboose                26 - 36 minutes

• Monday               12/13          3 - 4 p.m.            Learwood                        24 - 34 minutes
• Wednesday         12/15          3 - 4 p.m.            Learwood                        28 - 38 minutes
• Friday                   12/17          3 - 4 p.m.            Learwood                        22 - 32 minutes
• Saturday              12/18          10 - 10:45 a.m.  ALHS Caboose                26 - 36 minutes

We will meet in Coach Rocco’s room (404) each day after school. Please dress in layers, bring a snack & water, and wear a hat and gloves (when necessary). Also make sure to arrange for transportation home at 4 p.m. each day. If you have any further questions, please see Coach Rocco in Room 404.

Running with Rocco: Weeks of November 22nd & 29th

 Attention all Cross Country & Track and Field Athletes:

Our off-season running club, Running with Rocco, continues the next two weeks. Before we go over the schedule, here are a few things about our running club:

• Any athlete is able to join, it's not just for cross country runners.
• It's for distance runners and sprinters NOT involved in a winter sport...once your winter sports seasons are over you can join us.
• We're training to help transition to the upcoming Track & Field season.
• All cross country runners should take 3 weeks off their training...if you've been running since the end of the season, at some point you're going to need to take a break. Some of you may have been training since the season ended, and some of you may want to continue to run as you prepare for a Thanksgiving Turkey Trot. Others may not have been running and it's time for you to start again. Whenever you take your time off, make sure you do, and then join us again. That may be different times for different runners, and dependent on your winter sports schedules. 
• You do not need to attend every session, but make sure to run 3-4 days a week, and make sure not to over-do it. We're just jogging, and not accruing a lot of miles.
• If you can't make a session, I'm including running times below. 
• Running on your own, on a treadmill, or on an elliptical are acceptable ways to work out this off-season.

Here is the schedule for our first couple of weeks. I'll update the schedule every couple of weeks:

• Monday               11/22          3 - 4 p.m.            Learwood                        16 - 26 minutes
• Wednesday         11/24          10 - 10:45 a.m.  ALHS Caboose                20 - 30 minutes
• Friday                   11/26          10 - 10:45 a.m.  ALHS Caboose                18 - 28 minutes
• I can't meet Tuesday or Saturday of this week, so make sure to run 16 - 26 minutes on your own on your fourth day of running

• Monday               11/29          3 - 4 p.m.            Learwood                        20 - 30 minutes
• Wednesday         12/1            3 - 4 p.m.            Learwood                        18 - 28 minutes
• Friday                   12/3            3 - 4 p.m.            Learwood                        22 - 32 minutes
• I can't meet Saturday of this week, so make sure to run 20 - 30 minutes on your own on your fourth day of running

We will meet in Coach Rocco’s room (404) each day after school. Please dress in layers, bring a snack & water, and wear a hat and gloves (when necessary). Also make sure to arrange for transportation home at 3:50-4 p.m. each day. If you have any further questions, please see Coach Rocco in Room 404.