Pre-Season Track & Field Training: Week #3

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

Also, we are going to go over Oberlin Indoor Meet #3 on Tuesday at the beginning of practice. If you'd like to participate, let me know at practice so I can register you.

Tuesday	1-23	14 - 24 minutes
Wednesday	1-24	4 x 1 minute at 75-85% HR max
		This is 156-178 bpm or 39-45 bp 15 sec
Thursday	1-25	16 - 26 minutes

Running with Rocco: Winter Break Training

• We will be running over Winter Break
• If the weather is bad I'll try to get us in the weight room at the high school
• If you cannot make a session, be sure to keep up with your training
• Check the TEAM REACH app on the mornings we're supposed to meet, we'll see if there's enough interest to meet as a team

Here is the schedule for this week (we will be meeting at ALHS, by the caboose):

Wednesday	12-20	10 - 10:45 a.m.	10 - 20 minutes
Thursday	12-21	10 - 10:45 a.m.	12 - 22 minutes
Friday	12-22	10 - 10:45 a.m.	12 - 22 minutes
Saturday	12-23	10 - 10:45 a.m.	14 - 24 minutes
Wednesday	12-27	10 - 10:45 a.m.	16 - 26 minutes
Thursday	12-28	10 - 10:45 a.m.	16 - 26 minutes
Friday	12-29	10 - 10:45 a.m.	18 - 28 minutes

Running with Rocco: Week of December 11th

A few things to note going forward:

• We will be running this week and over Winter Break
• I'll send out our Winter Break schedule later in the week
• If you cannot make a session, be sure to keep up with your training
• We will be meeting after break, as a distance team, to go over possible INDOOR MEETS this January/February
• I will be following up with more information regarding indoor meets, but right now we are tentatively planning on going to these meets:

• Oberlin Indoor Meet #1 on Sunday, January 14th
• Oberlin Indoor Meet #3 on Saturday, February 3rd

• We may be adding 1 - 2 more meets as well
• Starting in mid-February, we will be adding hill work sessions on Saturday mornings on days we are NOT at indoor
• We will start our CONDITIONING WEEK on Monday, February 5th

Here is the schedule for this week: 

• Tuesday              12/12        3:15 - 4 p.m. Learwood               26 - 36 minutes
• Wednesday        12/13        3:15 - 4 p.m. Learwood              28 - 38 minutes
• Saturday             12/16        10 - 11 a.m. ALHS (caboose)      32 - 42 minutes

We will meet in Coach Peepers’ room each day after school on the days we're running at Learwood. Please dress in layers, bring a snack & water, and wear a hat and gloves (when necessary). Also make sure to arrange for transportation home at 4 p.m. during each Learwood session. If you have any further questions, please contact either Coach Rocco or Coach Peepers!

Running with Rocco: Week of December 4th

Here is the schedule for this week. Due to the weather, we'll be updating our schedules weekly. When we return from Winter Break we'll be going over indoor races, so make sure you're keeping up with your training!

• Wednesday        12/6          3:15 - 4 p.m. Learwood                               22 - 32 minutes
• Thursday            12/7          3:15 - 4 p.m. Learwood                               22 - 32 minutes
• Saturday             12/9         10 - 10:45 a.m. ALHS (caboose)                 24 - 34 minutes

We will meet in Coach Peepers’s room each day after school on the days we're running at Learwood. Please dress in layers, bring a snack & water, and wear a hat and gloves (when necessary). Also make sure to arrange for transportation home at 3:50-4 p.m. during each Learwood session. If you have any further questions, please contact either Coach Rocco or Coach Peepers!

Running with Rocco: Week of November 27th

 Attention all Cross Country & Track and Field Athletes:

Our off-season running club, Running with Rocco, will continue this week. Before we go over the schedule, here are a few things about our running club:

• 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. 
• If we can't make a session, we'll text that out to everyone.
• 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. I'll update the schedule for next week as well:

• Wednesday        11/29        3:15 - 4 p.m. Learwood                               18 - 28 minutes
• Thursday            11/30        3:15 - 4 p.m. Learwood                                20 - 30 minutes
• Run on your own another day this week, for 22 - 32 minutes

We will meet in Coach Peepers’s room each day after school on the days we're running at Learwood. Please dress in layers, bring a snack & water, and wear a hat and gloves (when necessary). Also make sure to arrange for transportation home at 3:50-4 p.m. during each Learwood session. If you have any further questions, please contact either Coach Rocco or Coach Peepers!

Running with Rocco: Weeks of November 13th & 20th

Attention all Cross Country & Track and Field Athletes:

Our off-season running club, Running with Rocco, will start this week. Before we go over the schedule, here are a few things about our running club:

• 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. 
• If we can't make a session, we'll text that out to everyone.
• 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 our first couple of weeks. I'll update the schedule every couple of weeks:

• Tuesday              11/14        3:15 - 3:45 p.m. Learwood                         10 - 20 minutes
• Wednesday        11/15        3:15 - 3:45 p.m. Learwood                         12 - 22 minutes

• Monday               11/20        3:15 - 3:45 p.m. Learwood                         12 - 22 minutes
• Wednesday         11/22        10 - 10:40 a.m.  ALHS Caboose                 14 - 24 minutes
• Friday                   11/24        10 - 10:40 a.m.  ALHS Caboose                 14 - 24 minutes
• Saturday              11/25        10 - 10:40 a.m.  ALHS Caboose                 16 - 26 minutes

We will meet in Coach Peepers’s room each day after school on the days we're running at Learwood. Please dress in layers, bring a snack & water, and wear a hat and gloves (when necessary). Also make sure to arrange for transportation home at 3:50-4 p.m. during each Learwood session. If you have any further questions, please contact either Coach Rocco or Coach Peepers!

Optional Apparel

Athletes & Parents:

Ms. Ford (Payton & Maddie's mom) is offering optional apparel for anyone interested. See information below!