Coach Mike Krzyzewski (Coach K) of Duke University discusses OWNERSHIP in this clip. Your homework is to watch this and to be prepared to discuss at practice tomorrow:
Thursday, August 31, 2023
Saturday, July 22, 2023
Team Update & Mandatory Forms
Hey Everyone:
First, I won't be in town for the next week and a half, so if there are any questions, feel free to text Coaches Farney or Peepers on the REMIND app, or email them at:
- jennifer.farney@avonlakecityschools.org
- scott.peepers@avonlakecityschools.org
Second, here are the two forms we need by Tuesday, August 1st:
- Physical Exam Form can be found here: PHYSICAL EXAM FORM
- Medical Form (scroll down on this page to find) can be found here: MEDICAL FORM
Third, a few other notes regarding forms:
- The other forms can be turned in later (although we prefer to get them all now)
- Do NOT turn in Pay-to-Participate, that will be done later in September
- The Urgent Care in Avon Lake is an option for physicals, they usually charge around $25 and you can go there without an appointment...just make sure to print out and bring the physical form with you
Lastly, our CROSS COUNTRY pre-season meeting will be later in the summer (most likely the week before school starts). We'll communicate that date to everyone, and will front load information prior to the meeting.
Practice: Week #1 July 31st - August 5th
Learwood Middle School Cross Country PRACTICE will start this week. We will meet at the ALHS Track (meet at the caboose). If there are any changes to practice locations we'll send a text through the REMIND app. Please wear clothes suitable for practice (you might get dirty), running shoes, and water! We will be staying on campus (or at Kopf Reservation) this week.
The PRACTICE dates will be Monday - Friday this week, from 8:30 - 10 a.m. We will increase our overall volume of running during this time.
If you're not at practice this week, please make sure parents contact us so we can mark the absence as excused. Monday we'll cross-check all forms, and we'll start taking attendance on Tuesday. If you can’t make it to a session, make sure you are running on your own. I’m attaching general running times below—pick a time listed below (or a time in between the listed times) to run on the days you will NOT be in attendance.
- Monday
- 28 - 38 minutes
- 65-75% HR max = 135 - 156 bpm
- 135 - 156 bpm = 34 - 39 beats per 15 seconds
- Tuesday
- 20 minutes
- 65-75% HR max = 135 - 156 bpm
- 135 - 156 bpm = 34 - 39 beats per 15 seconds
- Wednesday
- 4 x 1 minutes at 75-85% HR MAX
- 4 x 2 minutes at 75-85% HR MAX
- 156 - 178 bpm = 39 - 45 beats per 15 seconds
- Thursday
- 32 - 42 minutes
- 65-75% HR max = 135 - 156 bpm
- 135 - 156 bpm = 34 - 39 beats per 15 seconds
- Friday
- 15 minutes
- Saturday
- 60 minutes cardio (swim, bike, playing another sport, etc.)
Friday, June 9, 2023
Pre-season Training
From now until July 6th, runners should track their physical activity so we're ready to go when the calendar turns to July. Athletes will track their activity here: ROAD TO 1,000 MINUTES.
A few notes about your training in June:
- Athletes are expected to reach 1,000 minutes between now and July 6th
- Any physical activity counts (swimming, biking, elliptical, playing another sport)
- Running should be limited to 3-4 days per week, at 20-30 minutes per session
- Walking is also permissible
- When tracking walking, take your minutes and divide it by two (for example, if you walk your dog for 40 minutes, record your activity as 20 minutes of physical activity towards your goal of 1,000 total minutes)
Friday, May 5, 2023
Thanks for a Great Season!
Distance Team & Parents:
There are a few things I'll be communicating with you soon (end-of-season stats, summer running schedules, and cross country meetings), but I wanted to send a quick note thanking you for a great season. Thanks for your hard work, excellent behavior, and competitiveness. Parents, thanks for all your help this season, it's greatly appreciated.
Even though I'm a coach I don't forget what it was like being an athlete. The time commitment, dedication to one's self and one's team, holding oneself to a higher standard than others, and dealing with the nerves and anxiety that competition brings are all things athletes have to go through. It can be stressful, no doubt, but in order to achieve something great (and we had a lot of personal records last night), you have to go through those anxious and stressful feelings first...it's just the price you pay.
My old coach once said: when you're at a meet, underneath the lights, waiting for your teammate to pass you the baton...some people want no part of that...they'd rather be anywhere else than in that situation. Other people, they live for those moments.
You all made us proud by conducting yourselves with poise, composure, and a commitment to yourselves and each other. Last night was a lot of fun, thanks again.
I'll see some of you soon, we'll have a cross country meeting at Learwood in a week or so. For those moving on to the high school, I'm sure I'll see you out on the course this fall and/or out on the track next year. Keep in touch, I'll miss you guys.
Thursday, May 4, 2023
Thursday, April 27, 2023
North Olmsted Relays AVON LAKE LINE-UP & ORDER OF EVENTS
AVON LAKE LINE-UP
GIRLS
- Distance Medley: Sheehan (800), Deasy (400), Nightingale (400) , Liller (1600)
- 4x800: Sheehan, Nightingale, Deasy, Liller (Alternate: Carbaugh)
- 4x400: Doyle, Ford, Craig, Carbaugh
BOYS
- Distance Medley: Kumar (800), Schulz (400) , Maitland (400), Gomes (1600)
- 4x800: Kumar, Pilkington, Suter, Schulz
- 4x400: Maitland, Koutouras, Pilkington, Suter (Alternate: Gomes)
Subscribe to:
Posts (Atom)