Pre-Season Track & Field Training: Week #4

Here are the days we're meeting this week. We'll be outside so be prepared. You might want to bring an extra pair of shoes/socks as your feet may get wet. And keep bringing a hat and gloves!

• Tuesday, January 28th
• Wednesday, January 29th
• Thursday, January 30th

If you can't make a pre-season session, here are the running times/workouts:

Week #4: 1-28, 1-29, 1-30

Day #1

12-22 minutes

Day #2

14-24 minutes

Day #3

4 x 1 minute at 75-85% HR max

This is 156-178 bpm

2 x 1 minute at same pace

4-7 total miles

Pre-Season Track & Field Training: Week #3

I hope everyone's staying warm. If you can run inside, get your three days of workouts in. I'll be available to meet three times this week. We'll try to get outside, but be prepared we may run inside if the wind chills are too cold:

• Thursday, January 23rd
• Learwood
• 3:15 - 4 p.m.
• We'll be running outside if the wind chills aren't bad
• Hat and gloves are mandatory
• Friday, January 24th
• Same as Thursday
• Saturday, January 25th
• Kopf Reservation
• We'll meet at A.L. Library parking lot
• 10 - 10:45 a.m. (we may be done earlier)
• Weather looks much warmer so we'll be outside

If you can't make a pre-season session, here are the running times/workouts:

Day #1

12-22 minutes

Day #2

14-24 minutes

Day #3

12-22 minutes

4-7 total miles

End-of-Season Video (from Josh)

Thanks to Josh for putting together our End-of-Season Video! Go Shoremen & Shoregals!

 END OF SEASON VIDEO

NEW LONDON

Cross Country Athletes & Parents:

Here's our weekly update:

• Continue to eat healthy, drink plenty of water, and stock up on rest! Our hard workouts will end this week. It’s time to rest, we are beginning to taper. For this last week, avoid all soda, eat very healthy foods, drink plenty of water, get a LOT of sleep (middle schoolers need to average 9 hours 15 minutes of sleep a night), and STRETCH after practice, on Sunday, and before you go to bed each night. It’s not what you do the day before a race, it matters what you do the WEEK before a race!
• If you are dealing with an ailing issue (Achilles, quads, hips, IT-band) let us know. We can help facilitate proper stretching to help you get healthy!

New London Information:

• The start times for this race were changed last week
• Be at Troy at 6 a.m. We should return to Avon Lake around 11 a.m.
• Results will be posted on baumspage.com.
• This race will be held at New London Reservoir Park (2495 Euclid Rd, New London, OH 44851).
• Meet information can be found here: NEW LONDON MEET INFORMATION
• Top two teams earn trophies, top fifteen athletes earn medals
• Spectators will be charged $5 for parking
• T-shirts & concessions will be available.
• Here's the schedule:
• 8:30 a.m.       ALL BOYS
• 9:00 a.m.      ALL GIRLS

END OF SEASON PIZZA PARTY

We will hold our End of Season Bowling Party the Friday before the SWC Championship. Details to follow!

CLOVERLEAF INVITATIONAL

Cloverleaf Week:

• We will meet at Troy at 8:50 a.m.
• We should return around 3:00 p.m.
• Normal breakfast still applies, with a snack before the race and lunch after. Bring water for both before and after the race, and don't forget your sports drink!
• Meet information and results can be accessed here: CLOVERLEAF INFO & RESULTS
• Parents, last year there was a $10 parking fee. 
• Spectator parking will be at Jarrett Fleet Services, 8860 Wooster Pike, Seville, OH 44273.
• Cloverleaf will provide shuttle buses from this location to the race, which will be at Cy Hewit Park.
• Please allow for extra travel time to the race to account for the shuttle bus.
• Do NOT bring dogs to this race, they are not allowed on the shuttle bus.
• There is an elementary race for those interested!

Cloverleaf Schedule:
11:30 a.m. GIRLS TEAM

• Sadie, Claire, Gianna, Marion, Lily, Marissa, Sophia, Madison, Claire, and Emma

12:00 p.m. BOYS TEAM

• Connor, Jack, Daniel, Grant, Aden, Brock, Owen, Colin, Brayden T., and Tommy

12:30 p.m.

GIRLS OPEN

1:00 p.m.         

BOYS OPEN                

Hill Work Days

Here are the dates we should be able to get buses to Cahoon Park in Bay Village for our hill work (there are no hills in Avon Lake). We should be back at Learwood before 5 p.m. on these days. We'll also send a TEAM REACH text. If these days change, we'll let you know!

• Tuesday, September 3rd
• Monday, September 9th
• Monday, September 23rd
• Monday, September 30th

SWC Preview Results

Here are the results from last Saturday's SWC Preview: MEET RESULTS 

A few notes:

• I edited some of the names, double-check the spelling as I had to make changes
• Some information is not there, but Avon Lake's data should be set