MONDAY, SEPTEMBER 18th PRACTICE CANCELED

Cross Country Athletes & Parents:

Practice will be canceled on Monday, September 18th. A few things to note:

• Runners MUST run some time today, Sunday, if they have not already done so! Runners must get in 22 - 32 minutes of running.
• Tomorrow, runners must run 15 minutes EASY! We have a race (Amherst-Avon Lake Fun Run) on Tuesday, so make sure you get a short run in, stretch, and be ready to go on Tuesday!
• We have 3 hard weeks of practice to go--our ultimate goal is to peak at SWC Championship, and this week should be a tough week! Make sure you are contributing to your training these next two days!

In addition to training both today and tomorrow:

• We are planning a pizza party with Amherst after Tuesday's Fun Run.
• Amherst is ordering pizza for this event, so you MUST turn in your $3 to Coach Rocco MONDAY MORNING before school starts (7:40 - 7:55 a.m.). I will be in my classroom (404). No $ = No Pizza!
• I'll post information regarding the Fun Run tomorrow.

Thanks! See everyone Tuesday!

A.L. Back-to-School 5K Run, Sunday 9/17

Athletes & Parents:

We are offering an optional racing opportunity this season, the 2nd Annual Avon Lake Back-to-School 5K Run. It will be held on Sunday, September 17th, at Avon Lake High School at 9 a.m. (Registration/Packet Pick-up will be 7:30 a.m.).

Athletes will have to individually register for this event, and parents are also welcome to run (or participate in a 1-mile walk). Registration can be found HERE. Learwood MS athletes can enter the code LEARWOODXC to get $10 off. Athletes are encouraged to wear their school-issued jerseys, but do NOT wear spikes for this event!

This is an optional event for runners to participate in--if you cannot attend it, let us know at practice next week and we'll set up an alternate workout for that weekend.

Thanks and Go Avon Lake!

SUNDAY 9/3 WORKOUT

Athletes:

First, great job yesterday! Helping each other with the chips, breaking down camp, supporting teammates...it was all awesome! Keep up the good work, and keep working hard this week!

Here's your workout for today:

     18 - 28 - 38 minutes (or something in between those times).

Tomorrow, take the day off. Tuesday is speed work (it'll be tough).

See you guys Tuesday!

Monday, August 21st Practice

Cross Country Athletes & Parents:

We are canceling practice tomorrow due to the solar eclipse, and the fact that it won't be safe to look at the sun for much of our practice time. We will still meet tomorrow, inside, for a short team meeting about the first day of school practice procedures, and for our team/individual pictures. Runners will be required to run on their own in the morning (we will be in teacher meetings from 7:30 a.m. - 3 p.m.)

A few notes about tomorrow:

• Runners should run 18 - 28 - 38 minutes (or any other time in between those times)
• If you still need a uniform or if you need to switch shorts/shirts, please stop by Coach Rocco's room (404) between 3:45 - 4:15 p.m.
• If you're riding your bike to practice, be aware you should not look up at the sun, as it is not safe to look up at the sun through 3:51 p.m. tomorrow!
• If you need a picture order form, please see Coach Rocco! Extra forms should also be in the office and the photographers should also have picture order forms with them.
• We will meet in the auditorium at 4:15 p.m. for a short team meeting, then we'll have team pictures at 4:45 p.m. and individual pictures thereafter (we've been told it will be 5 p.m. for individual pictures...but bear with us, we've got a lot of kids on our team).
• Don't forget to wear your uniform tomorrow!

See you guys later tomorrow! 

PRACTICE LOCATION CHANGE!

We will be meeting at Learwood tomorrow, Tuesday, August 15th, from 8:15-9:45 a.m. We will meet at the track.

Also, if any athlete would be willing to help me out in my classroom after practice, please let me know tomorrow morning. It would probably be from 10 - 11 a.m., and I'd only need a handful of helpers (3-5 kids).
 
Thanks for your flexibility this morning and with tomorrow's change!
 
Coach Rocco

Alernate Running Times 8/14 - 8/21

Here are the running times for this week:

·         Monday                      8/14           24 - 34 minutes
 

·         Tuesday                      8/15           28 - 38 minutes
 

·         Wednesday                8/16           26 - 36 minutes
 

·         Thursday                    8/17           20 - 30 - 40 minutes
 

·         Friday                          8/18           15 minutes

·         Monday                      8/21          15 minutes                      

Saturday should be either a road race you've already got planned with your family OR 60 minutes of swimming at your local pool, rollerblading, biking, elliptical machine, or recumbent bike. Try to do something different that helps increase your mobility as an athlete!

Here's the schedule for our last week of summer (plus Monday, August 21st):

Monday, August 14th
Learwood Middle School (meet at track in back of school)
8:15 - 9:45 a.m.

Tuesday, August 15th
Rocky River Metro-Parks (Emerald Necklace)
We will meet at ALHS Track (caboose) where we will take buses to and from the metro-parks
8:00 - 10:30 a.m.

Wednesday, August 16th
ALHS Track (caboose)
8:15 - 9:45 a.m.

Thursday, August 17th
Avon Lake Intra-Squad Meet
ALHS Track (caboose) & Kopf Reservation
8:15 - 9:45 a.m.

Friday, August 18th
Learwood Middle School (meet at track in back of school)
Practice may end later due to uniforms being passed out!
3:15 - 4:45 p.m.

Monday, August 21st
Learwood Middle School (meet at track in back of school)
Practice may end later due to picture day!
3:15 - 5:00 p.m.

Make sure you notify us of any excused absences! Family commitments, vacations, and appointments qualify as 'excused' absences. Oversleeping or just 'skipping' practice is an 'unexcused' absence! Just make sure you are communicating with us via email and/or handwritten note so we can keep track!