Pre-season Meeting: Thursday, May 27th

We're having a pre-season cross country meeting on Thursday, May 27th, at 3:10 p.m. in the Learwood Auditorium. Here are a few details:

• The meeting is for BOTH incoming 7th graders and 8th graders (our entire team this past fall)
• Both Coach Rocco (Learwood) and Coach Juergens (ALHS) will conduct the meeting
• Once we meet as an entire group, we will split up into middle school & high school groups and we'll talk to each group individually

A couple other notes:

• Any other student interested in joining the team is encouraged to attend
• If you know of any one who may be interested in joining the team, make sure to recruit them!
• We will be reaching out to interested Troy students who will be attending Learwood next year
• We will be updating the REMIND lists soon (deleting high school students, re-assigning incoming 8th grade students, and adding incoming 7th grade students)
• There is still a lot we have to find out about this upcoming season, but it looks like it will reflect a more traditional season...that means we plan on starting earlier this year!
• If you can't make the meeting, that's okay! We'll post sign-up information on the blog and text it out so you can stay in the loop with everything regarding the team. 

I'm still coaching Track & Field at the high school, but I'll be transitioning to cross country in a few weeks. If you have questions I'll try my best to answer them but I might not get back to you immediately. At this stage we just want to get athletes signed up and we want to recruit prospective runners. 

Looking forward to seeing everyone again! 

ALTERNATE SPRINT WORK-OUT

SPRINTERS:

Here's the alternate workout for those unable to attend Saturday morning's hill workout. Make sure to get this workout in either Saturday or Sunday this weekend.

See you guys Monday!

Coach Rocco

Warm-Up

Dynamic Stretch

Stadium Steps:

1. Up one foot each step

2. Up right-left, right-left (two feet per step)

3. Up left-right, left-right (two feet per step)

4. Lunge up

5. Backwards

6. Hop (right foot)

7. Hop (left foot)

8. Hop (both feet per step, two hops per step)

9. Up to top, as fast as you can

10 x Accels

Goal - 40 Build-up

40 - 40 Sprint

40 - Goal Decelerate

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