SWC Preview Results

Here are the results from last Saturday's SWC Preview: MEET RESULTS 

A few notes:

• I edited some of the names, double-check the spelling as I had to make changes
• Some information is not there, but Avon Lake's data should be set

Distance Workout: Tuesday, May 7th

Anna:

Here's the workout for today:

• 2-lap warm-up
• Form-drills
• 6 x 100 up-tempo runs
• 18 minutes at 65 - 75% HR max 
• 34 - 39 beats per 15 seconds
• Stretch

Kaitlyn, Ben, and 4x400:

Here's the workout for today:

• 2-lap warm-up:
• 75% speed on the football field from end-zone to end-zone
• Walk the length of the endzone, then repeat the 75% speed on the next sideline
• Do this twice (two total laps)
• This warm-up should be faster than the distance runners' warm-up
• Form-drills
• 6 x Flying 40's
• Jog from endzone to the 40-yard-line, then sprint to the next 40-yard-line, then decelerate to the next endzone
• Do this six total times
• Stretch

Elyria Dual Meet

 DISTANCE LINE-UP:

GIRLS:

• 400: Jeyann

BOYS:

• 4x800 Relay
• McChesney
• Cummings
• Samuels
• Moses
• 1600
• Neipp
• McChesney
• 400
• Gundersen
• Samuels
• Trigiani
• 800
• Moses
• 4x400 Relay
• Gundersen
• Cummings
• Neipp
• Trigiani

North Olmsted Relays

MEET INFORMATION:

• There will be no official scoring for this meet

• Awards will be provided for 1st - 3rd place finishers

• Running Events will start between 4:45 - 5 p.m.

ORDER OF EVENTS:

• Distance Medley (DMR): 800-400-400-1600
• Shuttle Relays
• 4x200 Relay
• 4x800 Relay
• 4x100 Relay
• 4x400 Relay

ATHLETES

FINAL REMINDERS:

• Dress in layers...weather looks good but it will be colder

• Bring a blanket

• Bring money (just in case they have 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

• I won't be at this meet (I'll be at the Elyria meet)...make sure Gio gets your splits and then send them to me

DISTANCE LINE-UP:

• GIRLS Distance Medley (DMR)
• 800: Deasy
• 400: Donovan
• 400: Warner
• 1600: Liller
• BOYS Distance Medley (DMR)
• 800: Gunter
• 400: Garrison
• 400: Mars
• 1600: Fritz
• GIRLS 4x800 Relay:
• Siefert
• Owens
• Rowney
• Craig
• BOYS 4x800 Relay:
• Balogh
• Franks
• Diamond
• Evilsizor
• GIRLS 4x400 Relay:
• Donovan
• Ford
• McVey
• Craig
• BOYS 4x400 Relay:
• Gannon
• Mussman
• Garrison
• Rudnicki

Track & Field Meet Schedule

 

Track & Field Conditioning: Week #2 (2/12-2/15)

This is our last week of conditioning: 

Next week (starting Tuesday, February 20th) we will be starting our MANDATORY PRACTICES for all distance runners. We'll be taking attendance and our we'll begin time trials to help us get ready for the competition season. 

A few notes about mandatory practices:

• A physical must be turned in to the Learwood Office this week so you can participate next week
• You must have a medical form completed and turned into Coach Rocco 
• If you participated in cross country I've already got your medical form
• I'll be checking forms this week and will alert athletes of their status before next week
• If you don't have these forms completed and turned in, you cannot practice starting Tuesday, February 20th
• If you can't participate next week, I'll send out alternate workouts via the blog/text so you can keep up with your training
• Practice is mandatory, so if you have a conflict and/or are absent from school, you must email Coach Rocco at rob.rocco@alcsoh.org

If you can't make a session this week, here are the running times/workouts:

Monday	2-12	14 - 24 minutes at 65-75% HR max
		65-75% HR max = 135 - 156 bpm
		135 - 156 bpm = 34 - 39 beats per 15 seconds
Tuesday	2-13	16 - 26 minutes
Wednesday	2-14	4 x 1 minute at 75-85% HR max
		This is 156-178 bpm
		2 x 1 minute at same pace
Thursday	2-15	18-28 minutes

Track & Field Conditioning: Week #1 (2/5-2/10)

If you can't make a session this week, here are the running times/workouts. 

Monday	2-5	16 - 26 minutes
Tuesday	2-6	4 x 1 minute at 75-85% HR max
		This is 156-178 bpm or 39-45 bp 15 sec
		1 x 90 seconds at same pace
Wednesday	2-7	No Practice
Thursday	2-8	18 - 28 minutes at 65-75% HR max
		65-75% HR max = 135 - 156 bpm
		135 - 156 bpm = 34 - 39 beats per 15 seconds
Friday	2-9	No Practice
Saturday	2-10	18 - 28 minutes