Saturday Hill Work Sessions

Track & Field Athletes:

We will be meeting on Saturdays throughout the months of February & March:

• Saturday, February 27th
• Saturday, March 6th
• Saturday, March 13th
• Saturday, March 20th
• Saturday, March 27th

We will be taking a bus to the Rocky River Metro-Parks (Emerald Necklace Marina) to do our hill work sessions. Here are the details:

• Meet at ALHS at 9:50 a.m.
• We should arrive at Rocky River by 10:30 a.m.
• We will be STARTING our hill work training (so you should be there if you are in town...don't worry if you haven't been running, we're just beginning our training for the upcoming season)
• Practice should last between 45 minutes to an hour
• We'll return to ALHS no later than noon
• I'll send a REMIND text with an ETA of our return

Bring a hat, gloves, water, dress in layers!

Looking forward to seeing everyone! Go Avon Lake Track & Field!

Running with Rocco: Weeks of February 8th & 15th

Here are some reminders to go over:

• First, I apologize for not updating this site in the last week+, but I've been preoccupied with moving (I'm moving) and the weather has not been conducive to running
• I'm posting running times for this week and next, but it's just too cold for us to meet outside as a group
• Unfortunately, we won't have any more off-season sessions prior to the official start of Track & Field season (February 22nd)
• With that said, it's imperative that you start your training now! Make sure to get your minutes on the treadmill or elliptical...you want to start your season in shape!
• We will still be meeting on Saturdays (in the near future) for hill work sessions at the Rocky River Metro-parks from the end of February through March. I'll send out information about this soon!

Here are the running times for this week:

• 18 - 28 minutes 
• 22 - 32 minutes
• 20 - 30 minutes
• 24 - 34 minutes

Here are the running times for next week:

• 22 - 32 minutes
• 26 - 36 minutes
• 24 - 34 minutes
• 28 - 38 minutes

Running with Rocco: Week of January 25th

 Here are some reminders to go over:

• I'm posting workouts for this week, we'll still be on a week-by-week basis as we transition to the Track & Field season.
• 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.
• 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.
• As always, dress for the weather! Hats, gloves, and dress in layers!

Here is the schedule the week of January 25th:

• Wednesday     3:15 - 4 p.m.          Learwood    24 minutes
• Thursday         3:15 - 4 p.m.          Learwood     28 minutes
• Friday              3:15 - 4 p.m.          Learwood     26 minutes
• Saturday         10 - 10:45 a.m.      ALHS Caboose     30 minutes

Running with Rocco: Week of January 18th

Here are some reminders to go over:

• I'm posting workouts for this week, we'll still be on a week-by-week basis as we transition to the Track & Field season.
• 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.
• 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.
• As always, dress for the weather! Hats, gloves, and dress in layers!

Here is the schedule the week of January 18th:

• Wednesday     3:15 - 4 p.m.          Learwood    20 minutes
• Thursday         3:15 - 4 p.m.          Learwood     24 minutes
• Friday              3:15 - 4 p.m.          Learwood     22 minutes
• Saturday         10 - 10:45 a.m.      ALHS Caboose     26 minutes

Running with Rocco: Week of January 11th

Here are some reminders to go over:

• I'm posting workouts for this week, we'll still be on a week-by-week basis as we transition to the Track & Field season.
• 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.
• 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.
• As always, dress for the weather! Hats, gloves, and dress in layers!

Here is the schedule the week of January 11th:

• Tuesday, Wednesday, Thursday     
• 3:15 - 4:15 p.m.
• Learwood      

        

• Saturday
• 10 - 10:30 a.m.  
• ALHS Caboose 

Here are the running times:

• Tuesday         28 - 38 minutes
• Wednesday  26 - 36 minutes
• Thursday       30 - 40 minutes
• Saturday       20 - 30 minutes

Running with Rocco: Week of January 4th

  First, there are a few things to go over:

• I'm posting workouts for this week, I still need to check but I should be posting days/times for next week as well
• 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.
• 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.
• As always, dress for the weather! Hats, gloves, and dress in layers!

Here is the schedule the week of January 4th:

• Wednesday       1/6      3:15 - 4:15 p.m.     Learwood           24 - 34 minutes  
• Thursday            1/7      3:15 - 4:15 p.m.    Learwood            22 - 32 minutes
• Friday                 1/8      3:15 - 4:15 p.m.     Learwood            26 - 36 minutes
• Saturday            1/9      10 - 10:45 a.m.      ALHS Caboose     24 - 34 minutes

Running with Rocco: Week of December 27th

 First, there are a few things to go over:

• I'm posting workouts for this week, but check the weather daily 
• As long as the weather is around 30 degrees (with minimal wind chill) we'll meet to run
• However, if there's a lot of ice on the ground, if there's too much snow to run through, or if it's cold and raining, we probably will cancel that session...I'll send notices via REMIND in the morning
• Due to the pandemic, there are limits to how many athletes can utilize the ALHS weight room this season...so we won't be meeting there during our Saturday/holiday sessions
• I'll post next week's session next week (probably on Monday)
• As always, dress for the weather! Hats, gloves, and dress in layers!

Reminders about Running with Rocco:

• 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.
• 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 this week:

Week of December 27th:

• Tuesday              12/29         10 - 10:45 a.m.    ALHS Caboose               20 - 30 minutes  
• Wednesday        12/30         10 - 10:45 a.m.    ALHS Caboose               18 - 28 minutes  
• Thursday             12/31         10 - 10:45 a.m.   ALHS Caboose               22 - 32 minutes
• Saturday             1/2              10 - 10:45 a.m.   ALHS Caboose               20 - 30 minutes