Expected Coaches for this week
Monday, Nov 30 – Coach Polito
Tuesday, Dec 1 – Coach Kieser
Wed, Dec 2 – early dismissal
Thurs, Dec 3 – Coach Polito
Fri, Dec 4 – Coach Mone.
The weather is going to be tough this week, therefore you need to be equally tough and dress properly. Bring plenty of clothes!
Not sure on Coach Welch or Coach Pomfrey at this time. Hopefully everyone is back to running now – use good old fashioned peer pressure to get the lesser motivated out the door. Also, these runs are not for CC people only – track heads like Seroka and others wanting to run are all encouraged to get started!
Monday, November 30, 2009
Wednesday, November 25, 2009
Thanksgiving Break
Below are a couple of websites for the local Turkey Trots...get out and RUN!
Downtown Cleveland Turkey Trot
Avon Turkey Trot
Friday - 10:00am...group run. All are invited - alumni, current athletes, parents, coaches. Mastick Park. You pick the distance and pace. Hope to see you there...
Happy Thanksgiving (and get your uniforms turned in, please)
Downtown Cleveland Turkey Trot
Avon Turkey Trot
Friday - 10:00am...group run. All are invited - alumni, current athletes, parents, coaches. Mastick Park. You pick the distance and pace. Hope to see you there...
Happy Thanksgiving (and get your uniforms turned in, please)
Monday, November 9, 2009
Post-season
Athletes,
This is a little late, but that's okay. We (the coaches and friends of the program) are going to help keep off-season running going strong. We want you to run in the off season and really develop your cardiovascular systems.
We're going to try to have somebody here (myself, Coach Polito, Coach Keller, Coach Welch) to give you that little extra incentive.
These are NOT practices. Get dressed, go run, go home. On occasion we'll arrange ahead of time to drive to a park somewhere, otherwise plan on running from SJA.
These are not mandatory, but we're hoping you can show up 3, 4, or 5 days a week. You don't have to run with the coach, but challenge yourselves!
Coach Polito will be there Monday. Get your friends to go. Let's do this together!!!
ALSO!!!
This is nearly mandatory if you're in town...The NCAA Div III NATIONAL CHAMPIONSHIP cross country race is November 21st in Mayfield. Schools like Baldwin Wallace, John Carroll, etc...may have runners in this race. I'll send out more info as it gets closer.
If anyone is interested in running at the Footlocker regional in Wisconsin, let me know. Date is November 28th. I'll take people if there are 2 or more interested runners. They have an elite race and a frosh/soph race. Look up results and info here..
http://www.footlockercc.com/midwest/
This is a little late, but that's okay. We (the coaches and friends of the program) are going to help keep off-season running going strong. We want you to run in the off season and really develop your cardiovascular systems.
We're going to try to have somebody here (myself, Coach Polito, Coach Keller, Coach Welch) to give you that little extra incentive.
These are NOT practices. Get dressed, go run, go home. On occasion we'll arrange ahead of time to drive to a park somewhere, otherwise plan on running from SJA.
These are not mandatory, but we're hoping you can show up 3, 4, or 5 days a week. You don't have to run with the coach, but challenge yourselves!
Coach Polito will be there Monday. Get your friends to go. Let's do this together!!!
ALSO!!!
This is nearly mandatory if you're in town...The NCAA Div III NATIONAL CHAMPIONSHIP cross country race is November 21st in Mayfield. Schools like Baldwin Wallace, John Carroll, etc...may have runners in this race. I'll send out more info as it gets closer.
If anyone is interested in running at the Footlocker regional in Wisconsin, let me know. Date is November 28th. I'll take people if there are 2 or more interested runners. They have an elite race and a frosh/soph race. Look up results and info here..
http://www.footlockercc.com/midwest/
Saturday, October 31, 2009
Inland Trail Marathon/Half-Marathon
click here for link
4th Annual Inland Trail Marathon/Half Marathon
& 5K Fun Run/Walk
Presented by Murray Ridge Center
Sunday, November 1, 2009
8:00 a.m. Race Time
6:00 a.m. Registration
Don't forget to "fall back"! Daylight Savings Time ends on Nov. 1st this year!
(On the first Sunday in November, clocks are set back one hour at 2:00 a.m. local daylight time, which becomes 1:00 a.m. local standard time.)
Day-Of Race Registration will take place at
Murray Ridge Center, 9750 Murray Ridge Rd., Elyria Ohio 44035.
Since the Half Marathon is a point-to-point race, buses will be provided to transport runners at 7:30 AM to the starting point in Kipton (20 minutes away by bus). Runners will be dropped off in the little park in Kipton and have a few minutes to stretch, etc.
4th Annual Inland Trail Marathon/Half Marathon
& 5K Fun Run/Walk
Presented by Murray Ridge Center
Sunday, November 1, 2009
8:00 a.m. Race Time
6:00 a.m. Registration
Don't forget to "fall back"! Daylight Savings Time ends on Nov. 1st this year!
(On the first Sunday in November, clocks are set back one hour at 2:00 a.m. local daylight time, which becomes 1:00 a.m. local standard time.)
Day-Of Race Registration will take place at
Murray Ridge Center, 9750 Murray Ridge Rd., Elyria Ohio 44035.
Since the Half Marathon is a point-to-point race, buses will be provided to transport runners at 7:30 AM to the starting point in Kipton (20 minutes away by bus). Runners will be dropped off in the little park in Kipton and have a few minutes to stretch, etc.
Friday, October 30, 2009
Regionals
SJA @ Tiffin Regional
Hedge Boyer Park
Saturday, October 31, 2009
Friday, October 30, 2009
3:30 – Coach Polito and Coach Kieser drive team to Tiffin
5:00 – arrive at Regional course
Bathroom, jog course, striders, stretch
6:00 – head to hotel, shower, etc…
7:30 – go to dinner (location TBD)
9:30 – brief team meeting…team movie?
Saturday, October 31, 2009
8:00 – wake up, jog, stretch, eat a good breakfast
10:45 – leave hotel for course
11:00 – arrive at course
11:45 – begin warm-up
12:15 – spikes on
12:20 – should be at start line
12:35 – Girls Div I race
Directions to Hedges-Boyer Park
I-90 West to turnpike/I-80/I-90 West
Turnpike West to Exit 110 (Rt 4/Bellevue)
Rt 4 South to Rt 20 West (right)
Rt 20 West into Bellevue…turn left on Rt 18 in the middle of town
Rt 18 South for over 10 miles.
Rt 18 turns right (west) in a small town called Republic – take it!
Rt 18 West toward Tiffin
Left on County Road 13 for 1 mile – go straight past Greenfield Rd
Right on County Road 36 – Hedges Boyer Park on the right.
Hedge Boyer Park
Saturday, October 31, 2009
Friday, October 30, 2009
3:30 – Coach Polito and Coach Kieser drive team to Tiffin
5:00 – arrive at Regional course
Bathroom, jog course, striders, stretch
6:00 – head to hotel, shower, etc…
7:30 – go to dinner (location TBD)
9:30 – brief team meeting…team movie?
Saturday, October 31, 2009
8:00 – wake up, jog, stretch, eat a good breakfast
10:45 – leave hotel for course
11:00 – arrive at course
11:45 – begin warm-up
12:15 – spikes on
12:20 – should be at start line
12:35 – Girls Div I race
Directions to Hedges-Boyer Park
I-90 West to turnpike/I-80/I-90 West
Turnpike West to Exit 110 (Rt 4/Bellevue)
Rt 4 South to Rt 20 West (right)
Rt 20 West into Bellevue…turn left on Rt 18 in the middle of town
Rt 18 South for over 10 miles.
Rt 18 turns right (west) in a small town called Republic – take it!
Rt 18 West toward Tiffin
Left on County Road 13 for 1 mile – go straight past Greenfield Rd
Right on County Road 36 – Hedges Boyer Park on the right.
Tuesday, October 27, 2009
Banquet Forms!!!
Banquet Forms were passed out after school on Tuesday. They need to be filled out and returned immediately.
If you do not get a form, please email Coach Kieser at fkieser@sja1890.org ASAP with how many will attend including the athlete.
It is Wed, Nov 4th at Brennan's Party Center
6:30 social
7:00 dinner
$17.00 per family member (athletes no cost)
If you do not get a form, please email Coach Kieser at fkieser@sja1890.org ASAP with how many will attend including the athlete.
It is Wed, Nov 4th at Brennan's Party Center
6:30 social
7:00 dinner
$17.00 per family member (athletes no cost)
Friday, October 23, 2009
JV end of season checklist
The JV end-of-season checklist
*Turn your uniform in (varsity and alternates not yet).
*Turn in your purple sweats that you received.
*If anyone asked for money, please bring it ASAP.
*Organize a running plan ASAP for the winter…you’re fit now – don’t stop!
*Get any pictures you want on slideshow to Coach Kieser by Monday’s meet. There is no way I’m accepting anything last minute – can’t afford the time. (CD’s only – do not crush my mailbox’s memory!)
*Please get your banquet information turned in ASAP – banquet is Tues or Wed after regionals, I believe.
*Start making plans for how to physical get to Regionals and beyond. Set those days aside!
*Schedule a meeting with Coach Kieser for off-season or post-season stuff???
*Turn your uniform in (varsity and alternates not yet).
*Turn in your purple sweats that you received.
*If anyone asked for money, please bring it ASAP.
*Organize a running plan ASAP for the winter…you’re fit now – don’t stop!
*Get any pictures you want on slideshow to Coach Kieser by Monday’s meet. There is no way I’m accepting anything last minute – can’t afford the time. (CD’s only – do not crush my mailbox’s memory!)
*Please get your banquet information turned in ASAP – banquet is Tues or Wed after regionals, I believe.
*Start making plans for how to physical get to Regionals and beyond. Set those days aside!
*Schedule a meeting with Coach Kieser for off-season or post-season stuff???
district and walsh itineraries
SJA @ Districts
Edgewater Park
(lower park off Rt. 2)
Saturday, October 24, 2009
10:30 - varsity meet at SJA for 2 lap jog then stretch.
10:45 - full team meet for "breakfast" and movie in the school. Food to be determined.
1:00 - bus leaves for Edgewater Park
1:55 - varsity warm-up
Kreuz, Sirchen, Mangan, Whisler, Boyer, Gaffney, M. Harter - alts Meder, Chambers
alternates must also participate in all varsity activities and warm-up
2:30 - spikes on get to start line
2:45 - Div I girls district race
When done with race, 2 mile warm down regardless of performance. At this time of year we need to get mileage from sources other than long runs. A healthy recovery from this race is a must!
SJA @ Walsh Last Chance Meet
Walsh Jesuit High School
Monday, October 26, 2009 No school this day. You are responsible for eating properly during the day and staying off your feet as much as possible. Everybody goes (varsity and JV and injured…sick stay home!)
Top 25 in each grade level get a hooded sweatshirt!
2:00 – bus leaves SJA
2:30ish – bus drops off varsity for
Workout on towpath. Please
bring lots of extra clothes to
change into afterwards!
2:45 – bus arrives at Walsh Jesuit
3:10 – frosh/soph begin warm-up
3:50 – spikes on and go to start
4:00 – girls frosh and soph race
4:10 – juniors/seniors warm-up
4:50 – spikes on and go to start
5:00 – juniors/seniors race
6:15 – head for home
7:00 – return to SJA
Edgewater Park
(lower park off Rt. 2)
Saturday, October 24, 2009
10:30 - varsity meet at SJA for 2 lap jog then stretch.
10:45 - full team meet for "breakfast" and movie in the school. Food to be determined.
1:00 - bus leaves for Edgewater Park
1:55 - varsity warm-up
Kreuz, Sirchen, Mangan, Whisler, Boyer, Gaffney, M. Harter - alts Meder, Chambers
alternates must also participate in all varsity activities and warm-up
2:30 - spikes on get to start line
2:45 - Div I girls district race
When done with race, 2 mile warm down regardless of performance. At this time of year we need to get mileage from sources other than long runs. A healthy recovery from this race is a must!
SJA @ Walsh Last Chance Meet
Walsh Jesuit High School
Monday, October 26, 2009 No school this day. You are responsible for eating properly during the day and staying off your feet as much as possible. Everybody goes (varsity and JV and injured…sick stay home!)
Top 25 in each grade level get a hooded sweatshirt!
2:00 – bus leaves SJA
2:30ish – bus drops off varsity for
Workout on towpath. Please
bring lots of extra clothes to
change into afterwards!
2:45 – bus arrives at Walsh Jesuit
3:10 – frosh/soph begin warm-up
3:50 – spikes on and go to start
4:00 – girls frosh and soph race
4:10 – juniors/seniors warm-up
4:50 – spikes on and go to start
5:00 – juniors/seniors race
6:15 – head for home
7:00 – return to SJA
Thursday, October 22, 2009
Full Team Dinner Friday night - families invited!!
(from the Kreuz family)
Hello XC families,
Friday night's team dinner will be at the Kreuz household. The girls should have gotten the word from Gab that the dinner is not just for the girls running Saturday, but at her insistence, the whole team. Patrick Dunn (Molly's dad) is cooking for us and Marianne Mangan is also helping put this feast together.
We would like to extend the invitation to all of the parents to join us as well. Hopefully our season lasts through November 7"th. Even so, SJA XC will come to an end very soon for the Kreuz's and we will miss all of you very much. Thank you for being a part of what has been a great addition to our lives.
(no phone numbers put online for privacy sake)
Hello XC families,
Friday night's team dinner will be at the Kreuz household. The girls should have gotten the word from Gab that the dinner is not just for the girls running Saturday, but at her insistence, the whole team. Patrick Dunn (Molly's dad) is cooking for us and Marianne Mangan is also helping put this feast together.
We would like to extend the invitation to all of the parents to join us as well. Hopefully our season lasts through November 7"th. Even so, SJA XC will come to an end very soon for the Kreuz's and we will miss all of you very much. Thank you for being a part of what has been a great addition to our lives.
(no phone numbers put online for privacy sake)
Wednesday, October 21, 2009
Wednesday Practice
Wed, Oct 21 practice will be held at Memorial field in the Rocky River Metroparks beginning at 3:30.
The JV will be running 1 mile all out for time, then they will get a full rest and do 6 x 200 after.
The varsity is running 3 x (4 x 400) at CV and max pace.
expected end time is 5:15 at the latest! Quite probably a little sooner.
The JV will be running 1 mile all out for time, then they will get a full rest and do 6 x 200 after.
The varsity is running 3 x (4 x 400) at CV and max pace.
expected end time is 5:15 at the latest! Quite probably a little sooner.
Tuesday, October 20, 2009
District Meet
Tentative plan for Saturday, October 24
10:30 - varsity meet at SJA for 2 lap jog then stretch.
10:45 - full team meet for "breakfast" and movie in the school. Food to be determined.
1:00 - bus leaves for Edgewater Park
1:55 - varsity warm-up
Kreuz, Sirchen, Mangan, Whisler, Boyer, Gaffney, M. Harter - alts Meder, Chambers
alternates must also participate in all varsity activities and warm-up
2:30 - spikes on get to start line
2:45 - Div I girls district race
The start and finish of the district meet is at the LOWER park of Edgewater. The entrance for this is off Rt 2 just East of Lakewood. There is no driveway from the upper park to the lower park.
10:30 - varsity meet at SJA for 2 lap jog then stretch.
10:45 - full team meet for "breakfast" and movie in the school. Food to be determined.
1:00 - bus leaves for Edgewater Park
1:55 - varsity warm-up
Kreuz, Sirchen, Mangan, Whisler, Boyer, Gaffney, M. Harter - alts Meder, Chambers
alternates must also participate in all varsity activities and warm-up
2:30 - spikes on get to start line
2:45 - Div I girls district race
The start and finish of the district meet is at the LOWER park of Edgewater. The entrance for this is off Rt 2 just East of Lakewood. There is no driveway from the upper park to the lower park.
Sunday, October 18, 2009
Week of Monday, October 19, 2009 updated
Monday, practice at Edgewater to become familiar with the district course.
Done at Edgewater by 5:15.
Tuesday, not sure what to do here because of the rescheduled Pride Bowl. We need to have a regular run, lift, etc...so maybe make arrangements to stick around a little while after practice for the bonfire if you want, but team practice will be over around 5.
Wednesday, Oct 21 - all school test day - seniors off. Coaches cannot go anywhere early and its a workout day, so here's the plan.
JV - Begin warm-up normal for a workout at 2:30. All-out timed mile on the track at 3:00pm sharp, then 2 x 400 then warm-down.
varsity - 3 x (4 x 400) with warm-up beginning at 3:30pm...you can pick the location. Need a good grass loop. Clague Park? Impett...you guys decide and tell coaches.
Thursday, Oct 22 - typical Thursday - done by 4:45
Friday, Oct 23 - Regular pre-meet day...meeting, 30min run, striders. Team dinner at Kreuz's
Saturday, Oct 24 - District Meet at Edgewater Park. Arrangements to be made ahead of time by team and posted at a later date.
Sunday, Oct 25 - JV should jog a little, do striders and stretch. varsity should cross train or jog lightly for 30min
Monday, Oct 26 - no school for kids but Coach has to be there (yuck). JV final meet at Walsh. Details to be provided, but varsity will be traveling and doing annual 6 mile run on towpath (so bring extra clothes - all of you!)
Done at Edgewater by 5:15.
Tuesday, not sure what to do here because of the rescheduled Pride Bowl. We need to have a regular run, lift, etc...so maybe make arrangements to stick around a little while after practice for the bonfire if you want, but team practice will be over around 5.
Wednesday, Oct 21 - all school test day - seniors off. Coaches cannot go anywhere early and its a workout day, so here's the plan.
JV - Begin warm-up normal for a workout at 2:30. All-out timed mile on the track at 3:00pm sharp, then 2 x 400 then warm-down.
varsity - 3 x (4 x 400) with warm-up beginning at 3:30pm...you can pick the location. Need a good grass loop. Clague Park? Impett...you guys decide and tell coaches.
Thursday, Oct 22 - typical Thursday - done by 4:45
Friday, Oct 23 - Regular pre-meet day...meeting, 30min run, striders. Team dinner at Kreuz's
Saturday, Oct 24 - District Meet at Edgewater Park. Arrangements to be made ahead of time by team and posted at a later date.
Sunday, Oct 25 - JV should jog a little, do striders and stretch. varsity should cross train or jog lightly for 30min
Monday, Oct 26 - no school for kids but Coach has to be there (yuck). JV final meet at Walsh. Details to be provided, but varsity will be traveling and doing annual 6 mile run on towpath (so bring extra clothes - all of you!)
Saturday, October 17, 2009
A good muddy day at Sim Earich
The SJA CC team showed up ready to perform on a muddy Fairgrounds course at the Sim Earich Invitational. In a meet that seems to always treat the Jags well, the girls started off with a solid run in the JV race by taking 8 of the top 12 places. Pacing the way for SJA was senior Colleen Meder who ran a PR of 22:30. As a team the JV won over Magnificat, Walsh, Beaumont, and many other schools. 1st/7 teams
The varsity ran their race as a workout, keeping all 6 girls together for the entire muddy run as they save their efforts for next Saturday's district meet at Edgewater Park.
results here
http://www.baumspage.com/cc/simearich/2009/index.htm
The varsity ran their race as a workout, keeping all 6 girls together for the entire muddy run as they save their efforts for next Saturday's district meet at Edgewater Park.
results here
http://www.baumspage.com/cc/simearich/2009/index.htm
Friday, October 16, 2009
Sim Earich Itinerary
Another lovely weekend planned by the weather gods...be prepared!
Directions to Trumbull County Fairgrounds – Sim Earich
Give yourself at least 75 minutes for this drive (longer on bus)
Take I-480 East to Rt 422 East
Continue on Rt 422 East for a long, long way (30 miles?)
Take Rt 305 East (left)
Route 305 makes some turns, so please watch for road signs!
Turn left on Hoagland-Blackstub Rd. (this is the last road before going around the bottom of Mosquito Lake)
Follow Hoagland-Blackstub for about 1.5 miles. Fairgrounds on the left at the corner with Everett-Hull Road
SJA @ Sim Earich Invitational
Trumbull County Fairgrounds – Saturday, Oct 16, 2009
9:15 – leave SJA
10:45 – arrive at Trumbull County Fairgrounds
11:30 – open warm up
12:10 – open get to start line with spikes on
12:20 – open race
12:45 – varsity warm up
1:25 – varsity get to start line with spikes on
1:35 – Varsity Div I and II race
2:45 – leave?
4:15 – arrive at SJA?
Boyer**
Chambers
Ward
Bauer
McNamara
Meder
Sweeney
Riley
Bresnahan, Jill
Nagy
Lanning
Bresnahan, Jess
Petersen
Kramer, C
Krasienko
Marcinick*
Peplin, L?
Semidey
Swit
Fibbi*
Williams
Kramer, K
Peplin, K.
Roberts
Gatian
Abid
Scelza
Russo
Dunn
Varsity (6)
Sirchen
Kreuz
Mangan
Whisler
Gaffney
Harter, M.
Forecast is cold and possibly wet…
*for this you may/should wear gloves, long or short sleeve t-shirts of solid color underneath (all of you should wear either black or white – must decide beforehand!), and a hat/headband that does NOT have a bob on the top.
*The course is most likely going to muddy, so for this have your spikes ready and double/triple knot your shoes.
*Bring more than enough warm clothes and stuff to change into after warming down.
Forecast is cold and possibly wet…
*for this you may/should wear gloves, long or short sleeve t-shirts of solid color underneath (all of you should wear either black or white – must decide beforehand!), and a hat/headband that does NOT have a bob on the top.
*The course is most likely going to muddy, so for this have your spikes ready and double/triple knot your shoes.
*Bring more than enough warm clothes and stuff to change into after warming down.
Directions to Trumbull County Fairgrounds – Sim Earich
Give yourself at least 75 minutes for this drive (longer on bus)
Take I-480 East to Rt 422 East
Continue on Rt 422 East for a long, long way (30 miles?)
Take Rt 305 East (left)
Route 305 makes some turns, so please watch for road signs!
Turn left on Hoagland-Blackstub Rd. (this is the last road before going around the bottom of Mosquito Lake)
Follow Hoagland-Blackstub for about 1.5 miles. Fairgrounds on the left at the corner with Everett-Hull Road
SJA @ Sim Earich Invitational
Trumbull County Fairgrounds – Saturday, Oct 16, 2009
9:15 – leave SJA
10:45 – arrive at Trumbull County Fairgrounds
11:30 – open warm up
12:10 – open get to start line with spikes on
12:20 – open race
12:45 – varsity warm up
1:25 – varsity get to start line with spikes on
1:35 – Varsity Div I and II race
2:45 – leave?
4:15 – arrive at SJA?
Boyer**
Chambers
Ward
Bauer
McNamara
Meder
Sweeney
Riley
Bresnahan, Jill
Nagy
Lanning
Bresnahan, Jess
Petersen
Kramer, C
Krasienko
Marcinick*
Peplin, L?
Semidey
Swit
Fibbi*
Williams
Kramer, K
Peplin, K.
Roberts
Gatian
Abid
Scelza
Russo
Dunn
Varsity (6)
Sirchen
Kreuz
Mangan
Whisler
Gaffney
Harter, M.
Forecast is cold and possibly wet…
*for this you may/should wear gloves, long or short sleeve t-shirts of solid color underneath (all of you should wear either black or white – must decide beforehand!), and a hat/headband that does NOT have a bob on the top.
*The course is most likely going to muddy, so for this have your spikes ready and double/triple knot your shoes.
*Bring more than enough warm clothes and stuff to change into after warming down.
Forecast is cold and possibly wet…
*for this you may/should wear gloves, long or short sleeve t-shirts of solid color underneath (all of you should wear either black or white – must decide beforehand!), and a hat/headband that does NOT have a bob on the top.
*The course is most likely going to muddy, so for this have your spikes ready and double/triple knot your shoes.
*Bring more than enough warm clothes and stuff to change into after warming down.
Tuesday, October 13, 2009
Wednesday Workout Update
Practice Wednesday, October 14th will be at the Cedar Point parking lot in the Rocky River Metropark.
This parking lot is not far from Mastick. Follow Valley Parkway south from Mastick for about 3 miles. At the light, turn right on Cedar Point Road, go over the bridge, and turn right into the small parking lot there.
There is also access to this parking lot from Columbia Road. Follow Columbia south past the intersection with Mastick Road. Turn left on Cedar Point Road and go down into the park. The parking lot will be about a 1/4 mile down on the left.
We should be done about 5:00-5:15. It depends on how quickly the girls get started.
This parking lot is not far from Mastick. Follow Valley Parkway south from Mastick for about 3 miles. At the light, turn right on Cedar Point Road, go over the bridge, and turn right into the small parking lot there.
There is also access to this parking lot from Columbia Road. Follow Columbia south past the intersection with Mastick Road. Turn left on Cedar Point Road and go down into the park. The parking lot will be about a 1/4 mile down on the left.
We should be done about 5:00-5:15. It depends on how quickly the girls get started.
Sunday, October 11, 2009
Week of Monday, Oct 12
Monday, Practice at Mastick - tempo run. Done by 5:20
Tuesday, Practice at SJA - regular Tuesday with meeting. Done by 5:15
Wednesday, Practice at location to be determined - done by ??? Will post Tuesday
Thursday, Practice at SJA - regular Thursday.
Friday, no school - practice time to be determined - likely 3:30. Pasta dinner hosted by Sweeneys at SJA
Saturday, Sim Earich Invitational (tentative schedule)
9:45 - bus leaves SJA
girls open 12:20
girls Div I - 1:30 or 1:35
probably return 4:15-4:30
Tuesday, Practice at SJA - regular Tuesday with meeting. Done by 5:15
Wednesday, Practice at location to be determined - done by ??? Will post Tuesday
Thursday, Practice at SJA - regular Thursday.
Friday, no school - practice time to be determined - likely 3:30. Pasta dinner hosted by Sweeneys at SJA
Saturday, Sim Earich Invitational (tentative schedule)
9:45 - bus leaves SJA
girls open 12:20
girls Div I - 1:30 or 1:35
probably return 4:15-4:30
Saturday, October 10, 2009
Tale of Two Cities
This weekend the Jags went with the annual split squad, sending the top 7 to Portage, MI while the JV took on the field at Medina. While both cities received rain all day Friday, almost magically the Portage course came out unscathed while the Medina course was a mudfest.
The second 7 for SJA ran as the varsity at the Medina meet and got a good taste of how the best teams run. At that level everybody runs hard from the gun, and our girls found that out the hard way. Hopefully it will be a valuable lesson to help them in future races. As a team, the girls finished 14th of 19 teams. The JV learned a similar lesson getting 8th of 11 teams.
In the second city, 5 girls notched lifetime PR's, and another had a season's best. In what amounted to the Michigan State Meet (8 of top 13 Michigan teams in the race!), SJA finished a respectable 13th of 39 teams. Leading the way for SJA was Jessica Sirchen in a PR of 19:33. Gab Kreuz was next with a PR of 19:38. Following them was Celine Mangan (PR 20:18), Maggie Harter (PR 20:39), Maggie Boyer (PR 20:40), Erin Gaffney (SB 20:41), and Tay Whisler (21:22)
The second 7 for SJA ran as the varsity at the Medina meet and got a good taste of how the best teams run. At that level everybody runs hard from the gun, and our girls found that out the hard way. Hopefully it will be a valuable lesson to help them in future races. As a team, the girls finished 14th of 19 teams. The JV learned a similar lesson getting 8th of 11 teams.
In the second city, 5 girls notched lifetime PR's, and another had a season's best. In what amounted to the Michigan State Meet (8 of top 13 Michigan teams in the race!), SJA finished a respectable 13th of 39 teams. Leading the way for SJA was Jessica Sirchen in a PR of 19:33. Gab Kreuz was next with a PR of 19:38. Following them was Celine Mangan (PR 20:18), Maggie Harter (PR 20:39), Maggie Boyer (PR 20:40), Erin Gaffney (SB 20:41), and Tay Whisler (21:22)
Friday, October 9, 2009
updated portage info
SJA @ Portage Invite - directions at bottom of post
www.portageinvite.com
Friday, October 09, 2009
In the a.m. you may store bags in the back of room 331
11:15 pack up cars (Kieser and Gaffney) and leave…get a quick lunch before we go!
Halfway up we’ll stop for rest break. Hopefully we can do the trip with only one stop!
3:30 – go to hotel first to change, unload stuff
4:00 – go to course for pre-meet routine
Order dinner on the way to course so its ready when we are on the way back to hotel. Eat, clean up, then sometime in the p.m. – annual shirt making adventure.
Saturday, October 10, 2009
8:15 – Coach Kieser participating in “open race”
9:00 – team wake up for 5 minute jog, 10 minute stretch, then breakfast. Eat smart, eat to win
11:15 – pack up cars, head for course
12:35/12:40 – warm-up
1:15 – spikes on, head to start…you will have 2 chips – 1 each shoe!
Box 6 – (41 teams)
1:30 – Division I women (Michigan rules – NO WATCHES!)
When done warming down, pack up, hit the Subway, then head home
Arrive in Cleveland 9:00ish?
Directions to Portage from Cleveland
I-90/turnpike west all the way past Toledo and into Indiana for just a few miles to I-69 north.
I-69 North into Michigan to I-94 West
I-94 west for about 45 minutes
*hotel is off exit 80 – turn right then left to Best Western
*course is exit 76-A (a “loopy” exit that puts you heading SOUTH on Westnedge Ave for 1-2 miles
Right on Romence for about 2 miles – you will see course on left. Turn left on Moors Bridge and pray for a parking spot – its tough to find!
www.portageinvite.com
Friday, October 09, 2009
In the a.m. you may store bags in the back of room 331
11:15 pack up cars (Kieser and Gaffney) and leave…get a quick lunch before we go!
Halfway up we’ll stop for rest break. Hopefully we can do the trip with only one stop!
3:30 – go to hotel first to change, unload stuff
4:00 – go to course for pre-meet routine
Order dinner on the way to course so its ready when we are on the way back to hotel. Eat, clean up, then sometime in the p.m. – annual shirt making adventure.
Saturday, October 10, 2009
8:15 – Coach Kieser participating in “open race”
9:00 – team wake up for 5 minute jog, 10 minute stretch, then breakfast. Eat smart, eat to win
11:15 – pack up cars, head for course
12:35/12:40 – warm-up
1:15 – spikes on, head to start…you will have 2 chips – 1 each shoe!
Box 6 – (41 teams)
1:30 – Division I women (Michigan rules – NO WATCHES!)
When done warming down, pack up, hit the Subway, then head home
Arrive in Cleveland 9:00ish?
Directions to Portage from Cleveland
I-90/turnpike west all the way past Toledo and into Indiana for just a few miles to I-69 north.
I-69 North into Michigan to I-94 West
I-94 west for about 45 minutes
*hotel is off exit 80 – turn right then left to Best Western
*course is exit 76-A (a “loopy” exit that puts you heading SOUTH on Westnedge Ave for 1-2 miles
Right on Romence for about 2 miles – you will see course on left. Turn left on Moors Bridge and pray for a parking spot – its tough to find!
Tuesday, October 6, 2009
Medina Meet Information
Below is the most updated rosters, etc...for the Medina Invite. Keep in mind the rain will not necessarily be gone!
7:50 am – bus departs SJA
9:10 – varsity warm-up (rosters below)
9:45 – spikes on, get to start
10:00 – varsity race
10:15 – open warm-up
10:50 – open spikes on, get to start
11:05 – girls Div I open
Directions to Medina course (NOT at the High School!)
I-71 south to Rt 18 exit
Rt 18 WEST to downtown Medina
You will have to navigate the town square’s 1 directional roads.
Rt 18 West to S. Court St.
Left/South on S. Court St out of downtown for a couple of miles.
Turn right on Sturbridge. You will see signs for parking.
Course is between Canavan Elementary and Root Middle schools
Varsity
Mel Ward
Mary Kate Chambers
Colleen Meder
Jill Bresnahan
Maddy Lanning
Emily Bauer
Caitlin Nagy
open
Mathews K. Peplin Marcinick
Petersen Scelza Semidey
Krasienko C. Kramer Gatian
Russo Roberts L. Peplin
Jess Bres Hurley Dunn
Riley
Managers
Williams - shin
Simone
K. Kramer - shin
Roddy - knee
Fibbi
Abid - knee
Swit - shin
G. Harter?
N/A (SAT)
McNamara
Sweeney
7:50 am – bus departs SJA
9:10 – varsity warm-up (rosters below)
9:45 – spikes on, get to start
10:00 – varsity race
10:15 – open warm-up
10:50 – open spikes on, get to start
11:05 – girls Div I open
Directions to Medina course (NOT at the High School!)
I-71 south to Rt 18 exit
Rt 18 WEST to downtown Medina
You will have to navigate the town square’s 1 directional roads.
Rt 18 West to S. Court St.
Left/South on S. Court St out of downtown for a couple of miles.
Turn right on Sturbridge. You will see signs for parking.
Course is between Canavan Elementary and Root Middle schools
Varsity
Mel Ward
Mary Kate Chambers
Colleen Meder
Jill Bresnahan
Maddy Lanning
Emily Bauer
Caitlin Nagy
open
Mathews K. Peplin Marcinick
Petersen Scelza Semidey
Krasienko C. Kramer Gatian
Russo Roberts L. Peplin
Jess Bres Hurley Dunn
Riley
Managers
Williams - shin
Simone
K. Kramer - shin
Roddy - knee
Fibbi
Abid - knee
Swit - shin
G. Harter?
N/A (SAT)
McNamara
Sweeney
Portage Information
We will be staying at the same hotel as last year...
Best Western Hospitality Inn
3640 East Cork Street
Kalamazoo, Michigan 49001 Phone: 269-381-1900
(or 1-800-780-7234)
We have a rate of $69.00 for Kings/$79.00 for 2 queens. Try to get that rate!
Team will leave Friday after 2nd block, so around 11:15. Coach Kieser and Mrs. Gaffney will be driving. We will be going directly to the course for pre-meet workout, then picking up dinner on the way back to the hotel.
It will be a late return Saturday night...1:30 race means probably a 3:00pm leave and a 7:30-8:00pm return to Cleveland.
Best Western Hospitality Inn
3640 East Cork Street
Kalamazoo, Michigan 49001 Phone: 269-381-1900
(or 1-800-780-7234)
We have a rate of $69.00 for Kings/$79.00 for 2 queens. Try to get that rate!
Team will leave Friday after 2nd block, so around 11:15. Coach Kieser and Mrs. Gaffney will be driving. We will be going directly to the course for pre-meet workout, then picking up dinner on the way back to the hotel.
It will be a late return Saturday night...1:30 race means probably a 3:00pm leave and a 7:30-8:00pm return to Cleveland.
Sunday, October 4, 2009
Week of Monday, Oct 5
NOTES!!!!
Needed...
1. Parent to drive to Michigan with team on Friday. Hotel room would be covered if you did this. Leaving SJA a little after 11:00 am.
2. Pasta dinner host needed for last regular season meet, Friday Oct 16th.
3. A couple more volunteers are needed for food at meets...please see schedule posted to the right. It would be great to have new parents get involved!!!
Monday, Oct 5 - long run at towpath - Rockside Road park entrance. This is found about 1/2 mile east of Rt 21 in Independence. There are 5 bus trips fall sports on Monday, so a bus is not available. If there are a few parents available to help drive it would be a huge assistance. Only athletes healthy enough to to the regular long run should make the trip. The rest should stay behind and do their cross training and workout at school. This practice will be late due to the length of the run and practicing 25 min from school. Expected return to SJA around 6:00pm.
Tuesday, Oct 6 - Typical Tuesday at SJA. Meeting, abs, run, lift. Pick-up 5:15
Wednesday, Oct 7 - Workout at Impett (will jog over and back from SJA). pick-up 5:20
Thursday, Oct 8 - Typical Thursday at SJA. yoga, hurdle drills, abs, lift. pick up 5:00
Friday, Oct 9 - varsity leave for Michigan after 2nd block (11:10?)...JV - typical Friday...Meeting, pre-meet run, etc...
Saturday, Oct 10 -
varsity - Portage Invite, Michigan..1:30 start time
Kreuz, Sirchen, Mangan, M. Harter, Whisler, Boyer, Gaffney
JV - Medina Invite...varsity 10:00am, JV/reserve 11:05
varsity - Ward, Chambers, Sweeney, Bauer, Meder, Lanning, Jill Bresnahan
JV - the rest of the team.
Needed...
1. Parent to drive to Michigan with team on Friday. Hotel room would be covered if you did this. Leaving SJA a little after 11:00 am.
2. Pasta dinner host needed for last regular season meet, Friday Oct 16th.
3. A couple more volunteers are needed for food at meets...please see schedule posted to the right. It would be great to have new parents get involved!!!
Monday, Oct 5 - long run at towpath - Rockside Road park entrance. This is found about 1/2 mile east of Rt 21 in Independence. There are 5 bus trips fall sports on Monday, so a bus is not available. If there are a few parents available to help drive it would be a huge assistance. Only athletes healthy enough to to the regular long run should make the trip. The rest should stay behind and do their cross training and workout at school. This practice will be late due to the length of the run and practicing 25 min from school. Expected return to SJA around 6:00pm.
Tuesday, Oct 6 - Typical Tuesday at SJA. Meeting, abs, run, lift. Pick-up 5:15
Wednesday, Oct 7 - Workout at Impett (will jog over and back from SJA). pick-up 5:20
Thursday, Oct 8 - Typical Thursday at SJA. yoga, hurdle drills, abs, lift. pick up 5:00
Friday, Oct 9 - varsity leave for Michigan after 2nd block (11:10?)...JV - typical Friday...Meeting, pre-meet run, etc...
Saturday, Oct 10 -
varsity - Portage Invite, Michigan..1:30 start time
Kreuz, Sirchen, Mangan, M. Harter, Whisler, Boyer, Gaffney
JV - Medina Invite...varsity 10:00am, JV/reserve 11:05
varsity - Ward, Chambers, Sweeney, Bauer, Meder, Lanning, Jill Bresnahan
JV - the rest of the team.
Thursday, October 1, 2009
Gilmour Invite Information
sorry for the later than usual posting...
Directions to Gilmour Academy Campus
I-480 East to I-271 North
I-271 North to Cedar/Brainard exit
Be careful here!!!! You want to follow Cedar Rd EAST!
Cedar East for a few miles to the intersection with S.O.M. Center Rd (aka Rt 91).
Gilmour Academy is on the northeast corner of this intersection.
Turn left on S.O.M. then turn right into the main driveway.
3:15 – load and depart ASAP
4:00 – arrive at Gilmour
4:40 – varsity warm up
5:15 – spikes on, head to start line
5:30 – varsity race (gray division)
5:40 – JV warm up
6:15 – JV spikes on, head to start line
6:30 – JV race
7:40 – leave for SJA?
8:15-8:30 – arrive at SJA
At this meet, our camp is usually far from the start, finish, and bathrooms. Plan your warm-up around these facts.
It WILL be raining…pack clothes accordingly (spare everything!). Bring dry clothes and leave on bus.
The course will be soft – double-knot your shoes!
Varsity
Erin Gaffney
Mel Ward
Grace Harter
Mary Kate Chambers
Bride Sweeney
Colleen Meder
Jill Bresnahan
Reserve
McNamara K. Peplin Marcinick
Petersen Scelza Semidey
Nagy C. Kramer Gatian
Swit Russo Roberts
Jess Bres Dunn
Riley L. Peplin Abid
Meder Hurley Bauer????
Lanning Krasienko
Managers
Williams (shin)
Simone
K. Kramer (shin)
Roddy (knee)
Gab Kreuz
Jessica Sirchen
Celine Mangan
Taylor Whisler
Maggie Harter
Maggie Boyer
Fibbi
Saturday, October 3rd, 2009 – Tiffin Trip people
9:00 – meet at SJA – leave for Tiffin – directions will be provided.
10:30 – arrive at Tiffin – Hedges Boyer park
Bathroom, etc…
Jog first two miles of course with Coach Kieser for warm-up…
Workout people do strides and stretchs, Gilmour people keep going.
11:15 – begin workout 6 x 800 on course on 7 minute “go’s”
Full group practice kicks – 3 x from last tree to finish
Warm-down last mile
12:30 – eat??? Then head home?
Workout people – Kreuz, Sirchen, Mangan, M. Harter, Whisler, Boyer
Course joggers – Gaffney, Ward, G. Harter, Chambers
Directions to Gilmour Academy Campus
I-480 East to I-271 North
I-271 North to Cedar/Brainard exit
Be careful here!!!! You want to follow Cedar Rd EAST!
Cedar East for a few miles to the intersection with S.O.M. Center Rd (aka Rt 91).
Gilmour Academy is on the northeast corner of this intersection.
Turn left on S.O.M. then turn right into the main driveway.
3:15 – load and depart ASAP
4:00 – arrive at Gilmour
4:40 – varsity warm up
5:15 – spikes on, head to start line
5:30 – varsity race (gray division)
5:40 – JV warm up
6:15 – JV spikes on, head to start line
6:30 – JV race
7:40 – leave for SJA?
8:15-8:30 – arrive at SJA
At this meet, our camp is usually far from the start, finish, and bathrooms. Plan your warm-up around these facts.
It WILL be raining…pack clothes accordingly (spare everything!). Bring dry clothes and leave on bus.
The course will be soft – double-knot your shoes!
Varsity
Erin Gaffney
Mel Ward
Grace Harter
Mary Kate Chambers
Bride Sweeney
Colleen Meder
Jill Bresnahan
Reserve
McNamara K. Peplin Marcinick
Petersen Scelza Semidey
Nagy C. Kramer Gatian
Swit Russo Roberts
Jess Bres Dunn
Riley L. Peplin Abid
Meder Hurley Bauer????
Lanning Krasienko
Managers
Williams (shin)
Simone
K. Kramer (shin)
Roddy (knee)
Gab Kreuz
Jessica Sirchen
Celine Mangan
Taylor Whisler
Maggie Harter
Maggie Boyer
Fibbi
Saturday, October 3rd, 2009 – Tiffin Trip people
9:00 – meet at SJA – leave for Tiffin – directions will be provided.
10:30 – arrive at Tiffin – Hedges Boyer park
Bathroom, etc…
Jog first two miles of course with Coach Kieser for warm-up…
Workout people do strides and stretchs, Gilmour people keep going.
11:15 – begin workout 6 x 800 on course on 7 minute “go’s”
Full group practice kicks – 3 x from last tree to finish
Warm-down last mile
12:30 – eat??? Then head home?
Workout people – Kreuz, Sirchen, Mangan, M. Harter, Whisler, Boyer
Course joggers – Gaffney, Ward, G. Harter, Chambers
Monday, September 28, 2009
All-Catholic wrap-up
This past weekend the Jags made the annual trip to the All-Catholic meet near Dayton, OH. Some signs of life continue to emerge, but the varsity is still looking to fire on all cylinders on the same day. I feel we're getting closer, but the season is halfway done...time will tell!
The varsity finished 5th with Gab Kreuz again leading the way with an SJA top 20 all-time result of 20:10.
The JV finished 3rd and 6th with 15 PR's being set. The updated all-time list is linked on the right side of this website.
This Friday the JV will serve as Varsity at the Gilmour Invitational. Starting times are 5:30 and 6:30. Hope to see you there!
The varsity finished 5th with Gab Kreuz again leading the way with an SJA top 20 all-time result of 20:10.
The JV finished 3rd and 6th with 15 PR's being set. The updated all-time list is linked on the right side of this website.
This Friday the JV will serve as Varsity at the Gilmour Invitational. Starting times are 5:30 and 6:30. Hope to see you there!
Saturday, September 26, 2009
Week of Monday, Sept 28
Monday, Sept 28
Practice at Mastick - tempo run day for varsity, repeat miles for reserve
done by 5:15
Tuesday, Sept 29
Practice at SJA - typical Tuesday with lift and abs
done by 5:15
Wednesday, Sept 30
Practice at Mastick - mileage run with hard last mile
done by 5:15
Thursday, Oct 1
Practice at SJA - typical Thursday with yoga, hurdles, lift, and abs
done by 5:00
Friday, Oct 2
Meet at Gilmour
Varsity (5:30) - Ward, Gaffney, G. Harter, Chambers, Sweeney, Meder, Jill Bresnahan (alt Nagy)
JV/open (6:30) - all the rest
not racing - Kreuz, Sirchen, Whisler, Boyer, M. Harter, Mangan
Saturday, Oct 3
All POSSIBLE post-season runners are asked to travel to Tiffin to run or do workout on the regional course. The 6 not racing Friday will do 6 x 800. Also asked to travel and run the course twice are Ward, Gaffney, Harter and Chambers.
Sunday, Oct 4
run...all of you!
Monday, Oct 5 - planned long run on towpath at Rockside Road. May need parents but will try to get bus.
Practice at Mastick - tempo run day for varsity, repeat miles for reserve
done by 5:15
Tuesday, Sept 29
Practice at SJA - typical Tuesday with lift and abs
done by 5:15
Wednesday, Sept 30
Practice at Mastick - mileage run with hard last mile
done by 5:15
Thursday, Oct 1
Practice at SJA - typical Thursday with yoga, hurdles, lift, and abs
done by 5:00
Friday, Oct 2
Meet at Gilmour
Varsity (5:30) - Ward, Gaffney, G. Harter, Chambers, Sweeney, Meder, Jill Bresnahan (alt Nagy)
JV/open (6:30) - all the rest
not racing - Kreuz, Sirchen, Whisler, Boyer, M. Harter, Mangan
Saturday, Oct 3
All POSSIBLE post-season runners are asked to travel to Tiffin to run or do workout on the regional course. The 6 not racing Friday will do 6 x 800. Also asked to travel and run the course twice are Ward, Gaffney, Harter and Chambers.
Sunday, Oct 4
run...all of you!
Monday, Oct 5 - planned long run on towpath at Rockside Road. May need parents but will try to get bus.
Wednesday, September 23, 2009
basic info for Dayton Trip
Friday, September 25, 2009
12:02 – dismissed for All-Catholic Trip
12:20 – bus departs SJA – be dressed comfortably, have hydration prepared
2:00ish – stop for bathroom
4:20ish – arrive at CC course for workout
Normal pre-meet routine. Group 5 jog last mile then go back and jog whole course. Rest of team just jog course.
6:00 or so – pasta dinner
7:30 – leave for hotel
9:00 – team meeting…in rooms after meeting
Saturday, September 26, 2009
6:45 – varsity wakeup and jog, stretch
7:00 – full team should be eating breakfast
8:30 – bus leaves for cc course (will NOT be going back to hotel)
9:05 – varsity warm-up
9:45 – varsity spikes on then to start line
10:00 – Championship race
10:40 – reserve warm-up
11:15 – reserve spikes on then to start line
11:30 – reserve race
12:40 – AWARDS
1:15ish – bus departs for home
Will stop for food near Columbus
6:00 – expected return to SJA
varsity
Gab Kreuz
Jessica Sirchen
Celine Mangan
Taylor Whisler
Maggie Harter
Maggie Boyer
Erin Gaffney
the rest are running in reserve race (which is scored)
Holiday Inn Express Hotel & Suites
5655 Wilmington Pike, Centerville, OH 45459
Phone: 937-424-5757
Mrs. Boyer secured a rate of $79 plus tax - if rooms available still try to get that rate!
Students will need $5.00 for spaghetti dinner Friday night
They will also need money for lunch on the way home.
Everything else SHOULD be covered!
12:02 – dismissed for All-Catholic Trip
12:20 – bus departs SJA – be dressed comfortably, have hydration prepared
2:00ish – stop for bathroom
4:20ish – arrive at CC course for workout
Normal pre-meet routine. Group 5 jog last mile then go back and jog whole course. Rest of team just jog course.
6:00 or so – pasta dinner
7:30 – leave for hotel
9:00 – team meeting…in rooms after meeting
Saturday, September 26, 2009
6:45 – varsity wakeup and jog, stretch
7:00 – full team should be eating breakfast
8:30 – bus leaves for cc course (will NOT be going back to hotel)
9:05 – varsity warm-up
9:45 – varsity spikes on then to start line
10:00 – Championship race
10:40 – reserve warm-up
11:15 – reserve spikes on then to start line
11:30 – reserve race
12:40 – AWARDS
1:15ish – bus departs for home
Will stop for food near Columbus
6:00 – expected return to SJA
varsity
Gab Kreuz
Jessica Sirchen
Celine Mangan
Taylor Whisler
Maggie Harter
Maggie Boyer
Erin Gaffney
the rest are running in reserve race (which is scored)
Holiday Inn Express Hotel & Suites
5655 Wilmington Pike, Centerville, OH 45459
Phone: 937-424-5757
Mrs. Boyer secured a rate of $79 plus tax - if rooms available still try to get that rate!
Students will need $5.00 for spaghetti dinner Friday night
They will also need money for lunch on the way home.
Everything else SHOULD be covered!
Sunday, September 20, 2009
Week of Monday, Sept 21
PLEASE BE AWARE THAT THE TEMPERATURES WILL BE WARMER ALL WEEK! HYDRATION FOR SATURDAY BEGINS MONDAY. IF YOU PUT YOURSELF IN WATER DEPLETION EARLY IT WILL BE TOUGH TO COME BACK OUT OF IT! BE SMART!
Monday, Sept 21 - practice at Westlake Rec Center...fartlek style repeat miles
start around 3:45 - done about 5:15
Tuesday, Sept 22 - practice at SJA - typical Tuesday till 5:15
Wednesday, Sept 23 - repeats at Memorial Field...length of repeats To Be Determined
Thursday, Sept 24 - traditional Thursday (no wheelbarrows, bags of dirt, etc...) Done by 5:00
Friday, Sept 25 - leave for All-Catholic in Dayton after lunch/activity blocks. Students will be missing last half "A" block and all of "B" (blocks shortened) and frosh welcome. We will drive to course, pre-meet workout, eat at spaghetti dinner, then go to hotel. Specifics on this trip will be posted separately on website early this week.
Saturday, Sept 26 - early wake-up for varsity jog, then eat. All-Catholic Meet....see this link for the all-catholic meet
Sunday, Sept 27 - nothing schedule
note for following week - Meet is Friday at Gilmour. Current plan is to REST varsity out of this meet (so JV becomes varsity for this meet). Would like to take top 7 to Tiffin's course on Saturday late AM for a workout. Probably repeat 1000's. Will need a parent to help drive athletes out there for the workout...
Monday, Sept 21 - practice at Westlake Rec Center...fartlek style repeat miles
start around 3:45 - done about 5:15
Tuesday, Sept 22 - practice at SJA - typical Tuesday till 5:15
Wednesday, Sept 23 - repeats at Memorial Field...length of repeats To Be Determined
Thursday, Sept 24 - traditional Thursday (no wheelbarrows, bags of dirt, etc...) Done by 5:00
Friday, Sept 25 - leave for All-Catholic in Dayton after lunch/activity blocks. Students will be missing last half "A" block and all of "B" (blocks shortened) and frosh welcome. We will drive to course, pre-meet workout, eat at spaghetti dinner, then go to hotel. Specifics on this trip will be posted separately on website early this week.
Saturday, Sept 26 - early wake-up for varsity jog, then eat. All-Catholic Meet....see this link for the all-catholic meet
Sunday, Sept 27 - nothing schedule
note for following week - Meet is Friday at Gilmour. Current plan is to REST varsity out of this meet (so JV becomes varsity for this meet). Would like to take top 7 to Tiffin's course on Saturday late AM for a workout. Probably repeat 1000's. Will need a parent to help drive athletes out there for the workout...
Meet Review - McDonough
Saturday, Sept 19 - Forest Hills Park
This week the SJA CC team was placed in the medium-sized school division which proved to be a perfect match for the Jaguars. In the varsity race, the top 5 teams were separated by just 25 points...the Jags finished 3rd. Leading the way for the the jags was senior captain Gabby Kreuz who was 6th in 20:34. Jessica Sirchen was right behind in 7th, followed by Tay Whisler (24th), Maggie Harter (31st), Maggie Boyer (34th), Erin Gaffney (36th), and Mary Kate Chambers (40th)
The JV team finished 4th led by overall winner Celine Mangan running her first full race of the season. Many PR's were set in this race for the Jags - you can see the improvements on the all-time list found on the main page of the website. The open race was not scored but the team likely would have been 4th as well. The first finisher for the Jags in this race was Sam Riley, also running her first race of season. Be sure to check the website or the link here for results...
This week the SJA CC team was placed in the medium-sized school division which proved to be a perfect match for the Jaguars. In the varsity race, the top 5 teams were separated by just 25 points...the Jags finished 3rd. Leading the way for the the jags was senior captain Gabby Kreuz who was 6th in 20:34. Jessica Sirchen was right behind in 7th, followed by Tay Whisler (24th), Maggie Harter (31st), Maggie Boyer (34th), Erin Gaffney (36th), and Mary Kate Chambers (40th)
The JV team finished 4th led by overall winner Celine Mangan running her first full race of the season. Many PR's were set in this race for the Jags - you can see the improvements on the all-time list found on the main page of the website. The open race was not scored but the team likely would have been 4th as well. The first finisher for the Jags in this race was Sam Riley, also running her first race of season. Be sure to check the website or the link here for results...
Tuesday, September 15, 2009
Saturday meet information
This Saturday's meet is hosted by Villa Angela Saint Joseph's at Forest Hills Park in Cleveland Hts.
Bus leaves SJA at 9:00 am!
Expected return around 3:15
Directions to Forest Hills Park
I-90 to downtown
Exit Chester Ave – go right/east
Follow Chester to University Circle
Left on Euclid then right on Mayfield Rd
Follow Mayfield through Little Italy.
Left on Monticello or Lee Rd – they both go to the park.
We will have 3 separate races competing
Varsity (WHITE division - Medium sized schools) 11:15
J. Sirchen
G. Kreuz
T. Whisler
E. Gaffney
M. Harter
M. Boyer
MK Chambers
JV - 12:25
E. Bauer
C. Mangan
Jess Bresnahan
C. Nagy
Jill Bresnahan
M. Lanning
B. Sweeney
open - 1:35
J. Swit
S. Semidey
C. Kramer
M. McNamara
L. Peplin
B. Fibbi
J. Petersen
S. Roberts
K. Peplin
M. Dunn
K. Hurley
S. Abid
R. Russo
K. Krasienko
M. Marcinick
S. Riley
A. Scelza
N. Gatian
K. Kramer?
C. Meder?
Bus leaves SJA at 9:00 am!
Expected return around 3:15
Directions to Forest Hills Park
I-90 to downtown
Exit Chester Ave – go right/east
Follow Chester to University Circle
Left on Euclid then right on Mayfield Rd
Follow Mayfield through Little Italy.
Left on Monticello or Lee Rd – they both go to the park.
We will have 3 separate races competing
Varsity (WHITE division - Medium sized schools) 11:15
J. Sirchen
G. Kreuz
T. Whisler
E. Gaffney
M. Harter
M. Boyer
MK Chambers
JV - 12:25
E. Bauer
C. Mangan
Jess Bresnahan
C. Nagy
Jill Bresnahan
M. Lanning
B. Sweeney
open - 1:35
J. Swit
S. Semidey
C. Kramer
M. McNamara
L. Peplin
B. Fibbi
J. Petersen
S. Roberts
K. Peplin
M. Dunn
K. Hurley
S. Abid
R. Russo
K. Krasienko
M. Marcinick
S. Riley
A. Scelza
N. Gatian
K. Kramer?
C. Meder?
Saturday, September 12, 2009
Parents! Some thoughts about teenage fatigue, etc..
Parents,
This weekend Coach Polito and I heard more of the girls mention being "tired" more than usual. As the school year continues, this will be a constant concern if you and they don't keep a consistent eye on it. There are a lot of factors that can lead into fatigue, but usually fatigue in athletes comes from a combination of many things. I will list some of the factors below. Additionally, there are articles linked below about the importance of calcium and iron (especially).
Sleep. Teens need at least 8 hours per night, every night. Its funny because a girl will sit in my class and say "I don't know why I'm so tired, I went to bed at 9:00 last night". However closer inspection will show she averaged going to bed after midnight the previous 3 nights. 1 good night of sleep will never make up for a week or month of bad habits. Sleep has to be consistent to help the body recover from workouts, allow information from classes to be properly handled, and to improve emotion.
Diet. When we asked the girls how well they eat, the common answer is "okay, but not good enough often enough". In particular concern to teenage distance runners is a lack of iron in the diet. The articles below are short and concise about the impact of iron. Red meat is the best source. Without iron, the runners will lose the ability to carry oxygen to the muscles which will lead to the obvious inability to run well. A VERY HIGHLY SUGGEST having your daughter take a one-a-day PLUS iron if isn't yet. Please consult your pediatrician if you're not sure about this, but such a simple thing can honestly make all the difference. Iron deficiency is common! Please read the articles!
Hydration. Most of the girls make 2 common mistakes about hydration. The first mistake is they think they only need to drink water when its hot out. That is incorrect. Proper muscle function requires plenty of water all the time. The second mistake is thinking that hydration only needs to be done the day of or day before their race. For the muscles to stay healthy all the time, hydration has to be done 24/7...just like sleep. Additionally, hydration is more than water. Getting electrolytes, especially on the hot days is crucial. Gatorade 2 or water with some crackers or pretzels is a great way to stay hydrated the right way.
Hard workouts/mileage. When kids are training hard this can obviously lead to fatigue. This week we actually ran very few miles compared to normal and only ran hard for 2000 meters before the meet at Walsh. It is perhaps the easiest training week I've EVER given. This is due to the holiday on Monday and the fact we have so many new runners and not enough depth up front to risk pushing the runners as hard as we might normal push. For these reasons I'm guessing the girls are "fatigued" the most for the reasons listed above. I have little doubt its a combination of all the factors, but the iron one scares me the most, especially for the "semi-vegetarians" and the top runners who get more mileage.
Thanks for reading. Check out the articles below and feel free to ask me anymore questions you may have.
Being a good runner requires a commitment all the time, not just at practice.
http://bewell.com/ArticleDetail.aspx?id=1338&type=1&AspxAutoDetectCookieSupport=1
http://www.irishhealth.com/article.html?con=299
http://ods.od.nih.gov/factsheets/iron.asp
This weekend Coach Polito and I heard more of the girls mention being "tired" more than usual. As the school year continues, this will be a constant concern if you and they don't keep a consistent eye on it. There are a lot of factors that can lead into fatigue, but usually fatigue in athletes comes from a combination of many things. I will list some of the factors below. Additionally, there are articles linked below about the importance of calcium and iron (especially).
Sleep. Teens need at least 8 hours per night, every night. Its funny because a girl will sit in my class and say "I don't know why I'm so tired, I went to bed at 9:00 last night". However closer inspection will show she averaged going to bed after midnight the previous 3 nights. 1 good night of sleep will never make up for a week or month of bad habits. Sleep has to be consistent to help the body recover from workouts, allow information from classes to be properly handled, and to improve emotion.
Diet. When we asked the girls how well they eat, the common answer is "okay, but not good enough often enough". In particular concern to teenage distance runners is a lack of iron in the diet. The articles below are short and concise about the impact of iron. Red meat is the best source. Without iron, the runners will lose the ability to carry oxygen to the muscles which will lead to the obvious inability to run well. A VERY HIGHLY SUGGEST having your daughter take a one-a-day PLUS iron if isn't yet. Please consult your pediatrician if you're not sure about this, but such a simple thing can honestly make all the difference. Iron deficiency is common! Please read the articles!
Hydration. Most of the girls make 2 common mistakes about hydration. The first mistake is they think they only need to drink water when its hot out. That is incorrect. Proper muscle function requires plenty of water all the time. The second mistake is thinking that hydration only needs to be done the day of or day before their race. For the muscles to stay healthy all the time, hydration has to be done 24/7...just like sleep. Additionally, hydration is more than water. Getting electrolytes, especially on the hot days is crucial. Gatorade 2 or water with some crackers or pretzels is a great way to stay hydrated the right way.
Hard workouts/mileage. When kids are training hard this can obviously lead to fatigue. This week we actually ran very few miles compared to normal and only ran hard for 2000 meters before the meet at Walsh. It is perhaps the easiest training week I've EVER given. This is due to the holiday on Monday and the fact we have so many new runners and not enough depth up front to risk pushing the runners as hard as we might normal push. For these reasons I'm guessing the girls are "fatigued" the most for the reasons listed above. I have little doubt its a combination of all the factors, but the iron one scares me the most, especially for the "semi-vegetarians" and the top runners who get more mileage.
Thanks for reading. Check out the articles below and feel free to ask me anymore questions you may have.
Being a good runner requires a commitment all the time, not just at practice.
http://bewell.com/ArticleDetail.aspx?id=1338&type=1&AspxAutoDetectCookieSupport=1
http://www.irishhealth.com/article.html?con=299
http://ods.od.nih.gov/factsheets/iron.asp
Week of Monday, Sept 15
Monday - long run day from mastick
Group 5 - 8 or 9, Group 4 - 8, Group 3 - 7, Group 2 - 6, Group 1 - 5
last mile should be fast
parents of longer group runners should come later, parents of shorter run people can arrive sooner. Perhaps 5:00 for the Group 1 people, then progress from there.
Tuesday - regular Tuesday at SJA
pick up 5:00-5:15
Wednesday - workout at Impett (jog there from SJA)
Ladder (this has already changed)
Groups 3, 4, 5 - 1600, 2 x 800, 4 x 400
Groups 1, 2 - 1200, 2 x 600, 4 x 400
Thursday - "normal" Thursday (no 'band man')
pick up at 5:00
Friday - pre-meet day
meeting in 331
40, 35, 30, 25, 20
team dinner at Harter's house...PARENTS ENCOURAGED TO ATTEND AS WELL. The Harters would like this to be a chance for families of the team to get to know each other better.
The address is 503 Bassett Road.
Take I-90 to the Crocker/Bassett exit. Turn right and head north over the tracks into Bay. Go through one light then turn right onto West Oakland. Park on West Oakland. We are the yellow house on the corner.
Saturday - Meet at Forest Hills Park
Times announced later
Sunday - semi-optional service hour opportunity at SJA - work the HEROE'S RUN
Times to be announced, but you can pick up 3-4 hours for service!
Group 5 - 8 or 9, Group 4 - 8, Group 3 - 7, Group 2 - 6, Group 1 - 5
last mile should be fast
parents of longer group runners should come later, parents of shorter run people can arrive sooner. Perhaps 5:00 for the Group 1 people, then progress from there.
Tuesday - regular Tuesday at SJA
pick up 5:00-5:15
Wednesday - workout at Impett (jog there from SJA)
Ladder (this has already changed)
Groups 3, 4, 5 - 1600, 2 x 800, 4 x 400
Groups 1, 2 - 1200, 2 x 600, 4 x 400
Thursday - "normal" Thursday (no 'band man')
pick up at 5:00
Friday - pre-meet day
meeting in 331
40, 35, 30, 25, 20
team dinner at Harter's house...PARENTS ENCOURAGED TO ATTEND AS WELL. The Harters would like this to be a chance for families of the team to get to know each other better.
The address is 503 Bassett Road.
Take I-90 to the Crocker/Bassett exit. Turn right and head north over the tracks into Bay. Go through one light then turn right onto West Oakland. Park on West Oakland. We are the yellow house on the corner.
Saturday - Meet at Forest Hills Park
Times announced later
Sunday - semi-optional service hour opportunity at SJA - work the HEROE'S RUN
Times to be announced, but you can pick up 3-4 hours for service!
Friday, September 11, 2009
Walsh Meet Info
Walsh Jesuit Tomahawk Invitational (on Walsh's campus)
directions
I-77 south to turnpike
Turnpike/I-80 east to Rt 8 exit
Rt 8 south to Rt 303 exit
straight through Rt 303 interchange on "Old 8" for 2-3 miles
Left on Wyoga Lake Rd
Walsh on Wyoga Lake on right 1/2 mile down
Bus leaves SJA at 7:30 am
Varsity (gold) 10:00am start
J. Sirchen
G. Kreuz
M. Ward
E. Gaffney
M. Harter
MK Chambers
M. Boyer
Reserve (gold - SCORED RACE - top 5!!!!) 12:00pm start
E. Bauer
C. Meder
B. Sweeney
M. McNamara
S. Semidey
J. Swit
K. Krasienko
M. Lanning
R. Mathews
K. Kramer
S. Abid
L. Peplin
C. Nagy
J. Petersen
B. Fibbi
Jill Bresnahan
Jess Bresnahan
N. Gatian
R. Russo
K. Hurley
S. Roberts
M. Marcinick
* S. Riley (1.2 with Nagy/Petersen)
* C. Mangan (1/2 with Bauer)
* A. Williams (1/2 with Gatian)
not competing
C. Kramer
Sam Simone
Grace Harter
M. Roddy
Taylor Whisler (ACT)
M. Dunn (ACT)
A. Scelza (ACT)
K. Peplin (ACT)
directions
I-77 south to turnpike
Turnpike/I-80 east to Rt 8 exit
Rt 8 south to Rt 303 exit
straight through Rt 303 interchange on "Old 8" for 2-3 miles
Left on Wyoga Lake Rd
Walsh on Wyoga Lake on right 1/2 mile down
Bus leaves SJA at 7:30 am
Varsity (gold) 10:00am start
J. Sirchen
G. Kreuz
M. Ward
E. Gaffney
M. Harter
MK Chambers
M. Boyer
Reserve (gold - SCORED RACE - top 5!!!!) 12:00pm start
E. Bauer
C. Meder
B. Sweeney
M. McNamara
S. Semidey
J. Swit
K. Krasienko
M. Lanning
R. Mathews
K. Kramer
S. Abid
L. Peplin
C. Nagy
J. Petersen
B. Fibbi
Jill Bresnahan
Jess Bresnahan
N. Gatian
R. Russo
K. Hurley
S. Roberts
M. Marcinick
* S. Riley (1.2 with Nagy/Petersen)
* C. Mangan (1/2 with Bauer)
* A. Williams (1/2 with Gatian)
not competing
C. Kramer
Sam Simone
Grace Harter
M. Roddy
Taylor Whisler (ACT)
M. Dunn (ACT)
A. Scelza (ACT)
K. Peplin (ACT)
Monday, September 7, 2009
Week of Sept 7
Monday, Sept 7
Labor Day Canoe Run - meet at SJA at 8:30 - canoe info in previous post. Run about 5 miles (longer for group 5 hopefully)
Tuesday, Sept 8
practice at SJA
post-meet team meeting in Room 331
wup, stretch, core #1
regular Tuesday mileage either on sidewalks or park for shin people
Lift (1 set/16 rep day)
done by 5:15
Wednesday, Sept 9
practice at Mastick
team may begin w.o. stretch routine at 3:30
4:00 time trial #2 (2000m) ALL participate
additional mileage when done
3 x practice kick loop
done by 5:20
Thursday, Sept 10
practice at SJA
stretch, abs, hurdle drills as a team
4:00 - new/strange activity day...you'll see
done by 5:00 (or just after)
Friday, Sept 11
pre-meet meeting in Room 331 at 3:20
3:45 jog lap and stretch
mileage day (60, 50, 40, 30, 20) (not tapering for top groups)
team dinner To Be Announced
Saturday, Sept 12
Meet at Walsh Jesuit High School 4550 Wyoga Lake Rd, Stow, OH 44224-1084
Bus leaves SJA at 7:30am
varsity race at 10:00
reserve race at noon
expected bus return to SJA - 2:00pm
Labor Day Canoe Run - meet at SJA at 8:30 - canoe info in previous post. Run about 5 miles (longer for group 5 hopefully)
Tuesday, Sept 8
practice at SJA
post-meet team meeting in Room 331
wup, stretch, core #1
regular Tuesday mileage either on sidewalks or park for shin people
Lift (1 set/16 rep day)
done by 5:15
Wednesday, Sept 9
practice at Mastick
team may begin w.o. stretch routine at 3:30
4:00 time trial #2 (2000m) ALL participate
additional mileage when done
3 x practice kick loop
done by 5:20
Thursday, Sept 10
practice at SJA
stretch, abs, hurdle drills as a team
4:00 - new/strange activity day...you'll see
done by 5:00 (or just after)
Friday, Sept 11
pre-meet meeting in Room 331 at 3:20
3:45 jog lap and stretch
mileage day (60, 50, 40, 30, 20) (not tapering for top groups)
team dinner To Be Announced
Saturday, Sept 12
Meet at Walsh Jesuit High School 4550 Wyoga Lake Rd, Stow, OH 44224-1084
Bus leaves SJA at 7:30am
varsity race at 10:00
reserve race at noon
expected bus return to SJA - 2:00pm
Saturday, September 5, 2009
Ashland Results
Week 2 of the season found the Jags at another new meet - the Ashland Invitational The times got faster this week and they were rewarded with a 4th place finish out of 17 teams. Every girl but one ran faster in week 2 than week 1.
This week Jessica Sirchen led the way with a 5th place 20:26, followed by Gab Kreuz in 20:54, Tay Whisler 21:14, Mel Ward 21:47 and Erin Gaffney 22:49 to round out the scoring.
3 new runners completed their first meet ever - Lauren Peplin, Kristen Krasienko, and Regina Russo - congrats!
The all-time list is updated.
Results found here
This week Jessica Sirchen led the way with a 5th place 20:26, followed by Gab Kreuz in 20:54, Tay Whisler 21:14, Mel Ward 21:47 and Erin Gaffney 22:49 to round out the scoring.
3 new runners completed their first meet ever - Lauren Peplin, Kristen Krasienko, and Regina Russo - congrats!
The all-time list is updated.
Results found here
Friday, September 4, 2009
Canoe Trip Information
Below are the basics for Monday's canoe trip. It is NOT mandatory, but it is highly encouraged if you're in town. We always have a great time on this trip, so we hope to see you there for the canoe, the run, and the grub afterwards. Final information about food, cooks, etc...will be emailed or posted on this site by Sunday. Many arrangements can be made Saturday among the parents while at the meet.
Questions? Ask any parent of a returning athlete or Coach Kieser
Labor Day - SJA CANOE TRIP
This is a SJA Cross Country Team FAMILY event – all are welcome!
This is a nice way to meet the athletes and their parents before cheering along side them on the race courses.
If you are interested in attending, please RSVP to Coach Kieser by returning the bottom of this form.
Date: Monday, September 7, 2009
Time: leave SJA 8:30
Place: Canal Fulton Canoe Livery
Approximate Cost: $32.00 per canoe, so $16.00 per person
What to bring: (all who want to run back) Running shoes, A dish to share (sides, desserts…..)
Directions:
www.canalfultoncanoelivery.com
From the North
I-77 South to SR 21 South to SR 93 North to Canal Fulton. About a 75 minute drive from SJA
Questions? Ask any parent of a returning athlete or Coach Kieser
Labor Day - SJA CANOE TRIP
This is a SJA Cross Country Team FAMILY event – all are welcome!
This is a nice way to meet the athletes and their parents before cheering along side them on the race courses.
If you are interested in attending, please RSVP to Coach Kieser by returning the bottom of this form.
Date: Monday, September 7, 2009
Time: leave SJA 8:30
Place: Canal Fulton Canoe Livery
Approximate Cost: $32.00 per canoe, so $16.00 per person
What to bring: (all who want to run back) Running shoes, A dish to share (sides, desserts…..)
Directions:
www.canalfultoncanoelivery.com
From the North
I-77 South to SR 21 South to SR 93 North to Canal Fulton. About a 75 minute drive from SJA
Ashland Itinerary and meet info
Directions to Ashland High School
I-71 south 54 miles to Rt 250 exit
Rt 250 West (I think this is a looping exit, so actually a LEFT)
Follow 250 West for about 1.5 miles, then left/south on Rt 42
Follow Rt 42 for about 2.5 miles then right on County Road 995/King Rd
Ashland High about a mile down King Rd
SJA itinerary
6:45 am – bus leaves SJA. We really won’t wait this time
8:15 am – arrive at AHS – bathroom, learn course, get ready for wup
8:35 – Groups 4 and 5 begin warm-up (14 min)
8:39 – Groups 3 and 4 begin warm-up (10 min)
8:43 – Group 1 begin warm-up (6 min)
Captains continue full team warm-up routine (provided last week)
9:15 – spikes go on
9:20 – report to start line in proper uniform with spikes on – do 3 stride-outs and team prayer
9:30 – Girls High School Race – all in one race!
Top 25 individuals get awards – top 4 teams get awards
10:15 – warm-down same as warm-up then stretch as a team
11:00 – eat the goodies brought by parents
11:30 – load bus, head for Lodi Outlet
12:00ish - arrive at outlet for 1.5 hours
2:30 – arrive at SJA
SCHEDULE
9:00 Elementary Run Papa Johns Elementary Fun Run – ribbons to all participants
(see website for more information)
9:30 Varsity Girls (all divisions) Enter entire team – No Limit
10:15 Varsity Boys (all divisions) Enter entire team – No Limit
11:00 Middle School Girls All schools – Enter entire team – No Limit
11:30 Middle School Boys All schools – Enter entire team – No Limit
**NEW COURSE MAP FOR 2009 RACE DUE TO CONSTRUCTION AROUND SCHOOL GROUNDS**
REGISTRATION All registrations will take place on http://www.baumspage.com. Results will also be posted on the website.
AWARDS High School & Middle School – Top 10 individuals receive medals, 11-25 individuals receive ribbons; HS Teams - 1st, 2nd, 3rd & 4th place teams receive trophies; MS Teams – 1st, 2nd, & 3rd place teams receive trophies. Individual awards will be distributed at the finish line. Team Awards are available at the check-in table.
COURSE Roughly 2500 meter loop run twice; there will be driveways that will need to be crossed, otherwise all grass. A course map will be provided on the day of the race and online.
PARKING Parking is available at Ashland High School, Southview Grace Brethren Church, King Road Alliance Church for buses only, and if needed Ashland University.
FACILITIES Ashland High School restrooms. Space will be provided inside the building if there is inclement weather. Coaches packets are to be picked up through door “G”. Coaches Check-In Room in Band Room!
MISC. T-shirts ($12) and concessions will be available throughout the races.
I-71 south 54 miles to Rt 250 exit
Rt 250 West (I think this is a looping exit, so actually a LEFT)
Follow 250 West for about 1.5 miles, then left/south on Rt 42
Follow Rt 42 for about 2.5 miles then right on County Road 995/King Rd
Ashland High about a mile down King Rd
SJA itinerary
6:45 am – bus leaves SJA. We really won’t wait this time
8:15 am – arrive at AHS – bathroom, learn course, get ready for wup
8:35 – Groups 4 and 5 begin warm-up (14 min)
8:39 – Groups 3 and 4 begin warm-up (10 min)
8:43 – Group 1 begin warm-up (6 min)
Captains continue full team warm-up routine (provided last week)
9:15 – spikes go on
9:20 – report to start line in proper uniform with spikes on – do 3 stride-outs and team prayer
9:30 – Girls High School Race – all in one race!
Top 25 individuals get awards – top 4 teams get awards
10:15 – warm-down same as warm-up then stretch as a team
11:00 – eat the goodies brought by parents
11:30 – load bus, head for Lodi Outlet
12:00ish - arrive at outlet for 1.5 hours
2:30 – arrive at SJA
SCHEDULE
9:00 Elementary Run Papa Johns Elementary Fun Run – ribbons to all participants
(see website for more information)
9:30 Varsity Girls (all divisions) Enter entire team – No Limit
10:15 Varsity Boys (all divisions) Enter entire team – No Limit
11:00 Middle School Girls All schools – Enter entire team – No Limit
11:30 Middle School Boys All schools – Enter entire team – No Limit
**NEW COURSE MAP FOR 2009 RACE DUE TO CONSTRUCTION AROUND SCHOOL GROUNDS**
REGISTRATION All registrations will take place on http://www.baumspage.com. Results will also be posted on the website.
AWARDS High School & Middle School – Top 10 individuals receive medals, 11-25 individuals receive ribbons; HS Teams - 1st, 2nd, 3rd & 4th place teams receive trophies; MS Teams – 1st, 2nd, & 3rd place teams receive trophies. Individual awards will be distributed at the finish line. Team Awards are available at the check-in table.
COURSE Roughly 2500 meter loop run twice; there will be driveways that will need to be crossed, otherwise all grass. A course map will be provided on the day of the race and online.
PARKING Parking is available at Ashland High School, Southview Grace Brethren Church, King Road Alliance Church for buses only, and if needed Ashland University.
FACILITIES Ashland High School restrooms. Space will be provided inside the building if there is inclement weather. Coaches packets are to be picked up through door “G”. Coaches Check-In Room in Band Room!
MISC. T-shirts ($12) and concessions will be available throughout the races.
Sunday, August 30, 2009
Week of Monday, Aug 31st
Monday, Aug 31 - TEAM PICTURE DAY (bring uniform without spikes, money, and form)...be dressed in uniform and ready to go by 3:30!
Practice at SJA (jogging to Impett and back).
Running workout - either 3 x 2400, 3 x 1800, or 3 x 1200
Late finish due to picture day...5:45 pick up at SJA
Tuesday, Sept 1 - mileage day from SJA - done by 5:15
Wednesday, Sept 2 - workout at mastick...travel to park together then do workout.
Done by 5:15
Thursday, Sept 3 - cross train day from SJA - done by 5:00
Friday, Sept 4 - pre-meet day from SJA. Team meeting, pre-meet run. Pasta dinner to be announced.
Saturday, Sept 5 - meet at Ashland High School. Bus leave 6:45 (sorry!!!). Full team competes in one race at 9:30!
Mapquest calls this a 62 mile drive at 69 minutes (slower on a bus for sure)
Sunday, Sept 6 - train on own...groups 1, 2, and 3 OFF. Group 4 - optional easy run. Group 5 - 60 minute run
Monday, Sept 7 - Labor Day - no school. Possible canoe run...to be determined Wed by the captains.
Practice at SJA (jogging to Impett and back).
Running workout - either 3 x 2400, 3 x 1800, or 3 x 1200
Late finish due to picture day...5:45 pick up at SJA
Tuesday, Sept 1 - mileage day from SJA - done by 5:15
Wednesday, Sept 2 - workout at mastick...travel to park together then do workout.
Done by 5:15
Thursday, Sept 3 - cross train day from SJA - done by 5:00
Friday, Sept 4 - pre-meet day from SJA. Team meeting, pre-meet run. Pasta dinner to be announced.
Saturday, Sept 5 - meet at Ashland High School. Bus leave 6:45 (sorry!!!). Full team competes in one race at 9:30!
Mapquest calls this a 62 mile drive at 69 minutes (slower on a bus for sure)
Sunday, Sept 6 - train on own...groups 1, 2, and 3 OFF. Group 4 - optional easy run. Group 5 - 60 minute run
Monday, Sept 7 - Labor Day - no school. Possible canoe run...to be determined Wed by the captains.
Weekend Wrap Up
At long last the cross country team got to taste some competition this weekend at the Berkshire Early Bird Invitational in Geauga County. This was SJA's first time to this meet, and the girls came away with a positive experience. All the runners competed in the same race, so there was no JV/open. Out of 17 teams, SJA finished 3rd.
The top 7 for the team were
Gab Kreuz - 15th - 21:25
Tay Whisler - 17th - 21:40
Jessica Sirchen - 23rd - 21:50
Maggie Harter - 38th - 22:27
Maggie Boyer - 47th - 22:41
Mel Ward - 48th - 22:42
Mary Kate Chambers - 49th - 22:45
Complete results for this meet can be found on www.baumspage.com..click here for the link...Early Bird Results
After the meet the team spent the night at Punderson State Park on a camping trip. All went well until the rains camp after breakfast Sunday morning. Regardless, the girls were resolute and did their best.
Pictures from this event can be found here
The top 7 for the team were
Gab Kreuz - 15th - 21:25
Tay Whisler - 17th - 21:40
Jessica Sirchen - 23rd - 21:50
Maggie Harter - 38th - 22:27
Maggie Boyer - 47th - 22:41
Mel Ward - 48th - 22:42
Mary Kate Chambers - 49th - 22:45
Complete results for this meet can be found on www.baumspage.com..click here for the link...Early Bird Results
After the meet the team spent the night at Punderson State Park on a camping trip. All went well until the rains camp after breakfast Sunday morning. Regardless, the girls were resolute and did their best.
Pictures from this event can be found here
Friday, August 28, 2009
Early Bird Itinerary
SJA @ Berkshire Early Bird Invitational
Saturday, August 29th
Kent State Geauga Branch
14111 Claridon Troy Rd
Burton, OH 44021
7:30 am – bus leaves SJA. It won’t wait – ask the older runners. It won’t.
8:30 am – arrive at Kent State Geauga Branch
Quickly take care of bathroom facility concerns.
Implements should be in spikes before getting of the bus.
Nobody exits the bus with flip-flops on…you must have your running shoes on and tied snuggly.
9:05 – Groups 4 and 5 begin warm-up (14 min)
9:09 – Groups 3 and 4 begin warm-up (10 min)
9:13 – Group 1 begin warm-up (6 min)
Captains continue full team warm-up routine
9:45 – spikes go on
9:50 – report to start line in proper uniform with spikes on – do 3 stride outs and team prayer
10:00 – Girls High School Race – all in one race!
11:00 – warm-down same as warm-up then stretch as a team
11:30 – eat the goodies brought by parents
12:00-12:15 – take the 15 minute ride to Punderson for team overnight
Directions to Kent State Geauga Campus
I-480 East to Rt 422 East…be careful to be in correct lane!
Rt 422 East to Rt 44 Exit
Turn left/North on Rt 44 (Ravenna Road)
Follow Rt 44 North for about 5-6 miles.
Turn Right/East on Rt 87 (Kinsman Road)
Follow Rt 87 for about 3 miles to the Burton Square.
Burton Square has a one direction flow. Go ¾ around the square then turn right/north on N. Cheshire St, which becomes Claridon-Troy Rd
Kent State Geauga Branch will be on the right just over a mile from the square and just beyond the Geauga County Fairgrounds.
Saturday, August 29th
Kent State Geauga Branch
14111 Claridon Troy Rd
Burton, OH 44021
7:30 am – bus leaves SJA. It won’t wait – ask the older runners. It won’t.
8:30 am – arrive at Kent State Geauga Branch
Quickly take care of bathroom facility concerns.
Implements should be in spikes before getting of the bus.
Nobody exits the bus with flip-flops on…you must have your running shoes on and tied snuggly.
9:05 – Groups 4 and 5 begin warm-up (14 min)
9:09 – Groups 3 and 4 begin warm-up (10 min)
9:13 – Group 1 begin warm-up (6 min)
Captains continue full team warm-up routine
9:45 – spikes go on
9:50 – report to start line in proper uniform with spikes on – do 3 stride outs and team prayer
10:00 – Girls High School Race – all in one race!
11:00 – warm-down same as warm-up then stretch as a team
11:30 – eat the goodies brought by parents
12:00-12:15 – take the 15 minute ride to Punderson for team overnight
Directions to Kent State Geauga Campus
I-480 East to Rt 422 East…be careful to be in correct lane!
Rt 422 East to Rt 44 Exit
Turn left/North on Rt 44 (Ravenna Road)
Follow Rt 44 North for about 5-6 miles.
Turn Right/East on Rt 87 (Kinsman Road)
Follow Rt 87 for about 3 miles to the Burton Square.
Burton Square has a one direction flow. Go ¾ around the square then turn right/north on N. Cheshire St, which becomes Claridon-Troy Rd
Kent State Geauga Branch will be on the right just over a mile from the square and just beyond the Geauga County Fairgrounds.
Monday, August 24, 2009
Rough Schedule for Saturday's meet
Below is the information directly from the meet management. It appears all of girls who are racing will be running at the same time! Wow!!!!! That will be at least 30 girls. We won't be racing the injured people (obviously) or the ones with fewer than 10 practices under their belt per OHSAA rules.
Bus will leave SJA at 7:30 am. Stuff for the camping trip should be either on the bus at this time, or brought with parents going out to the meet. We are NOT coming home then going back out again.
Woohoo - just 5 days!
2009 Berkshire Early Bird Invitational
Saturday, August 29th
Kent State University, Geauga campus
Welcome to the 17th Annual Berkshire Early Bird Invitational. Please share the following information with all high school and junior high coaches and athletes.
Meet Schedule: 8:30 AM Junior High Girls
9:15 AM Junior High Boys
10:00 AM High School Girls
11:00 AM High School Boys
Format: You will be permitted to run as many athletes as you want in each race. Only the top 7 runners from each team will displace in the scoring.
Awards: Team: High School Races – Top 3 teams in each race
Junior High Races – Top 2 team in each race
Individual: High School Races – 1-10 plaques, 11-40 medals Junior High Races – 1-5 plaques, 6-20 medals
Parking: All buses must park in the Geauga County Fairgrounds adjacent to the KSU campus. Please advise your fans that parking is limited at the KSU campus. When the lot fills up, parking is available at the fairgrounds adjacent to KSU. Please advise your fans to use caution in the parking lot after the meet has started.
Course: The high school course is a measured 5000 meters.
The junior high course is a measured 3200 meters.
The surface is mostly grass with dirt paths in the woods. Please caution your runners that the footing may be rough in some places. The terrain is flat to moderately rolling.
Restrooms: Port-A-Potties will be available. The KSU building will be available this year to use their facilities.
T-shirts: Short-sleeved t-shirts will be available for purchase. Please inform your runners.
Bus will leave SJA at 7:30 am. Stuff for the camping trip should be either on the bus at this time, or brought with parents going out to the meet. We are NOT coming home then going back out again.
Woohoo - just 5 days!
2009 Berkshire Early Bird Invitational
Saturday, August 29th
Kent State University, Geauga campus
Welcome to the 17th Annual Berkshire Early Bird Invitational. Please share the following information with all high school and junior high coaches and athletes.
Meet Schedule: 8:30 AM Junior High Girls
9:15 AM Junior High Boys
10:00 AM High School Girls
11:00 AM High School Boys
Format: You will be permitted to run as many athletes as you want in each race. Only the top 7 runners from each team will displace in the scoring.
Awards: Team: High School Races – Top 3 teams in each race
Junior High Races – Top 2 team in each race
Individual: High School Races – 1-10 plaques, 11-40 medals Junior High Races – 1-5 plaques, 6-20 medals
Parking: All buses must park in the Geauga County Fairgrounds adjacent to the KSU campus. Please advise your fans that parking is limited at the KSU campus. When the lot fills up, parking is available at the fairgrounds adjacent to KSU. Please advise your fans to use caution in the parking lot after the meet has started.
Course: The high school course is a measured 5000 meters.
The junior high course is a measured 3200 meters.
The surface is mostly grass with dirt paths in the woods. Please caution your runners that the footing may be rough in some places. The terrain is flat to moderately rolling.
Restrooms: Port-A-Potties will be available. The KSU building will be available this year to use their facilities.
T-shirts: Short-sleeved t-shirts will be available for purchase. Please inform your runners.
Sunday, August 23, 2009
Week of Monday, August 24th
All parents - please send me an email so we can add your name to the list!
kieserbigcat@roadrunner.com
Monday, August 24th - practice at Mastick, team carpool from SJA to park ASAP after school. Don't forget your running clothes and shoes! Also, bring a lock for both your school locker and a locker room locker.
Parent pick up at South Mastick at 5:15
Tuesday, August 25th - practice at SJA after school. Easy mileage, lifting, and core. Parent pick up at 5:00
Wednesday, August 26th - practice at Memorial Field in Rocky River Reservation, team carpool from SJA ASAP after school. BRING SPIKES!!!! Big team workout - very important day!!! Parent pick up at 5:20
Thursday, August 27th - cross train day at SJA. Parent pick up at 5:00
Friday, August 28th - pre-meet day at SJA. Team meeting, extended pre-meet run, striders, abs. Parent pick up at 5:15. Pasta dinner location???
Saturday, August 29th - Berkshire Early Bird Invite at Kent State Geauga Branch. Team overnight to follow at Punderson State Park. More info to be posted later.
Bring uniform, spikes, etc...
Sunday, August 30th - team to be returned to SJA before 12:30pm
kieserbigcat@roadrunner.com
Monday, August 24th - practice at Mastick, team carpool from SJA to park ASAP after school. Don't forget your running clothes and shoes! Also, bring a lock for both your school locker and a locker room locker.
Parent pick up at South Mastick at 5:15
Tuesday, August 25th - practice at SJA after school. Easy mileage, lifting, and core. Parent pick up at 5:00
Wednesday, August 26th - practice at Memorial Field in Rocky River Reservation, team carpool from SJA ASAP after school. BRING SPIKES!!!! Big team workout - very important day!!! Parent pick up at 5:20
Thursday, August 27th - cross train day at SJA. Parent pick up at 5:00
Friday, August 28th - pre-meet day at SJA. Team meeting, extended pre-meet run, striders, abs. Parent pick up at 5:15. Pasta dinner location???
Saturday, August 29th - Berkshire Early Bird Invite at Kent State Geauga Branch. Team overnight to follow at Punderson State Park. More info to be posted later.
Bring uniform, spikes, etc...
Sunday, August 30th - team to be returned to SJA before 12:30pm
Thursday, August 20, 2009
Thursday Meeting
Thursday, August 20th - practice from 3:30-5:15 at Mastick
MANDATORY PARENT MEETING at SJA 7:00 pm (about 1 hour long)
Team members are to come as well and get uniforms in room 331 with the captains.
Friday, August 21st - practice at Hinckley Park
BUS leaves SJA at 3:15 (this is a recent change). Return to SJA around 6:00pm
no scheduled practice Saturday or Sunday.
Group 5 runners should run 30 minutes one day and 45 minutes the other
Group 4 runners should run 45 minutes one day and MAY do a second run of 30min the other day if motivated and healthy
Group 3 runners should run 45 minutes one day and take the other off
Group 2 runners should run 40 minutes one day and take the other off
Group 1 runners should run 35 minutes one day and take the other off
Groups 1, 2, and 3 MAY go further than recommended if healthy and motivated.
MANDATORY PARENT MEETING at SJA 7:00 pm (about 1 hour long)
Team members are to come as well and get uniforms in room 331 with the captains.
Friday, August 21st - practice at Hinckley Park
BUS leaves SJA at 3:15 (this is a recent change). Return to SJA around 6:00pm
no scheduled practice Saturday or Sunday.
Group 5 runners should run 30 minutes one day and 45 minutes the other
Group 4 runners should run 45 minutes one day and MAY do a second run of 30min the other day if motivated and healthy
Group 3 runners should run 45 minutes one day and take the other off
Group 2 runners should run 40 minutes one day and take the other off
Group 1 runners should run 35 minutes one day and take the other off
Groups 1, 2, and 3 MAY go further than recommended if healthy and motivated.
Sunday, August 16, 2009
Week of Monday, Aug 17
Monday - SJA 3:00-5:00 - regular mileage day
Tuesday - Mastick - 3:30-5:30 - cut down run (same as 4 weeks ago)
Wednesday - SJA 3:00-5:00 - cross train day (will be Thursdays starting next week)
Thursday - Mastick 3:30-5:30 - regular mileage day. MANDATORY PARENT MEETING AT SJA THURSDAY NIGHT AT 7:00 FOR ALL FALL SPORTS.
Friday - Hinckley Lake trail run - 3:45-5:30
Sat and Sunday - new runners take one day off and put in 40-50 miles the other day. 3rd and 4th year runners take one day very short (25 min) and get regular mileage (4-7 miles) the other.
*note - students not in school Friday, so we need to have travel organized this day. Ride sharing? Directions: south on I-71 to Rt 303 exit. Left/East on Rt 303 for 4-5 miles. Turn Right/South on Rt 606 (at bottom of huge hill) for about 2 miles. Pass Bellus Road and park at trail head on the left side of the road. There is a scenic and hilly trail from here that goes out 4.5 miles. This will be our long run/second workout for the week.
Tuesday - Mastick - 3:30-5:30 - cut down run (same as 4 weeks ago)
Wednesday - SJA 3:00-5:00 - cross train day (will be Thursdays starting next week)
Thursday - Mastick 3:30-5:30 - regular mileage day. MANDATORY PARENT MEETING AT SJA THURSDAY NIGHT AT 7:00 FOR ALL FALL SPORTS.
Friday - Hinckley Lake trail run - 3:45-5:30
Sat and Sunday - new runners take one day off and put in 40-50 miles the other day. 3rd and 4th year runners take one day very short (25 min) and get regular mileage (4-7 miles) the other.
*note - students not in school Friday, so we need to have travel organized this day. Ride sharing? Directions: south on I-71 to Rt 303 exit. Left/East on Rt 303 for 4-5 miles. Turn Right/South on Rt 606 (at bottom of huge hill) for about 2 miles. Pass Bellus Road and park at trail head on the left side of the road. There is a scenic and hilly trail from here that goes out 4.5 miles. This will be our long run/second workout for the week.
Thursday, August 13, 2009
some pics from Whiskey Island online
I put a few pictures from today's practice online...not everybody is on here, but I do have pics of all of you. Just takes too long to upload.
click here for whiskey island pics
click here for whiskey island pics
Monday, August 10, 2009
This week's workouts
Week of August 10th
Monday - first official practice (from a coach's point of view, attendance was embarrassing) - easy mileage, core #1
Tuesday - mastick 9:00-11:00am - mileage, speed dev., barefoot drills
Wednesday - SJA 9:00-11:00am - cross train day (core, core, hurdles, lift)
Thursday - special practice at Whiskey Island - 9:00-noon. Workout, then volleyball, eat, and beach
Friday - mastick 9:00-11:00am - long run, core #2 - EMA's due!!!!
Saturday and Sunday - run on own
runners in their 3rd or 4th year should have 6-7 runs per week (at least one day off every 2 weeks)
runners in their 2nd year BUT are under 23min should run 6 days a week
runners in their 2nd year BUT are over 23min should alternate running 5 days a week with 6 days a week
runners in their 1st year should typically run 5x a week with an occasional 6x week
Monday - first official practice (from a coach's point of view, attendance was embarrassing) - easy mileage, core #1
Tuesday - mastick 9:00-11:00am - mileage, speed dev., barefoot drills
Wednesday - SJA 9:00-11:00am - cross train day (core, core, hurdles, lift)
Thursday - special practice at Whiskey Island - 9:00-noon. Workout, then volleyball, eat, and beach
Friday - mastick 9:00-11:00am - long run, core #2 - EMA's due!!!!
Saturday and Sunday - run on own
runners in their 3rd or 4th year should have 6-7 runs per week (at least one day off every 2 weeks)
runners in their 2nd year BUT are under 23min should run 6 days a week
runners in their 2nd year BUT are over 23min should alternate running 5 days a week with 6 days a week
runners in their 1st year should typically run 5x a week with an occasional 6x week
Sunday, August 9, 2009
First Official Practice!
Monday is the first official practice. It is mandatory.
9:00-11:00am at SJA
You must have your physical up-to-date.
Lets have a great season!
9:00-11:00am at SJA
You must have your physical up-to-date.
Lets have a great season!
Saturday, August 8, 2009
Picture Day, Monday August 31st
As of now, our picture day is scheduled for Monday, August 31st at 3:30 after golf and tennis.
We will have had a meet on the previous Saturday, so everyone should have their uniforms by then.
We will have had a meet on the previous Saturday, so everyone should have their uniforms by then.
Wednesday, July 29, 2009
Pictures from Youth CC camp
Here's a link to our pictures...
Let me know if there are any problems.
Enjoy! Coach Kieser
click here for pictures
Let me know if there are any problems.
Enjoy! Coach Kieser
click here for pictures
Monday, July 27, 2009
Mileages...
This week (week 5) has a new name at the top - Erin Gaffney - and some new names in the top ten overall (see link to the right). Congrats to Nicki Gatian for her first venture to the top ten, as well as Joyce Petersen.
There are a few of you who do not have mileages for Sat or Sun yet, so please give those to Coach Kieser by Tuesday at the youth cc camp.
Keep working hard - less than 2 weeks of summer training AND less than 5 weeks until the first cc meet!
There are a few of you who do not have mileages for Sat or Sun yet, so please give those to Coach Kieser by Tuesday at the youth cc camp.
Keep working hard - less than 2 weeks of summer training AND less than 5 weeks until the first cc meet!
Don't forget physicals have to be updated!
Every athlete in every sport at every school in Ohio MUST have a renewed physical once a year. You can find a link to the appropriate 4 page form at www.ohsaa.org. I believe the forms are found under the "sports medicine" column.
First official practice is Monday August 10th at SJA from 9:00-11:00am. All athletes must have an a current physical on file to participate.
First official practice is Monday August 10th at SJA from 9:00-11:00am. All athletes must have an a current physical on file to participate.
Friday, July 24, 2009
Grand Prix Track Meet from London - July 24th
Today, starting at 12:45 pm. Will have some of the top sprinters like Usain Bolt and Tyson Gay. Will also have plenty of great distance races like 800, 1500, and 5k.
This link should have the meet online. Remember, London is 5 hours ahead of us, so the meet starts at 5:45 their time.
http://www.universalsports.com/SportSelect.dbml?DB_OEM_ID=23000&KEY=&SPID=13055&SPSID=105553
This link should have the meet online. Remember, London is 5 hours ahead of us, so the meet starts at 5:45 their time.
http://www.universalsports.com/SportSelect.dbml?DB_OEM_ID=23000&KEY=&SPID=13055&SPSID=105553
Friday, July 17, 2009
Golden League Track Meet From Paris
A huge track meet is online NOW (1:50 pm) and will run for a few hours. Some huge match ups in both the sprints and distance races will be constested.
Below is the link that should work.
http://www.universalsports.com/mediaPlayer/media.dbml?id=351045&catid=-2&sid=13055&db_oem_id=23000
Schedule
2:05 - men's 400
2:15 - women's 400 hurdles
2:25 - men's 800
2:35 - women's 400
2:45 - mens 100 hurdles
2:55 - women's 100 hurdles
3:05 - men's 3000 (race of the day!! Bekele vs. Lagat)
3:20 - women's 100
3:30 - women's 800
3:40 - men's 100 (Usain Bolt!)
3:47 - men's 3000m steeple
Below is the link that should work.
http://www.universalsports.com/mediaPlayer/media.dbml?id=351045&catid=-2&sid=13055&db_oem_id=23000
Schedule
2:05 - men's 400
2:15 - women's 400 hurdles
2:25 - men's 800
2:35 - women's 400
2:45 - mens 100 hurdles
2:55 - women's 100 hurdles
3:05 - men's 3000 (race of the day!! Bekele vs. Lagat)
3:20 - women's 100
3:30 - women's 800
3:40 - men's 100 (Usain Bolt!)
3:47 - men's 3000m steeple
Thursday, June 25, 2009
The Columbus Mileage Challenge has begun
At the first conditioning day on Tuesday, June 23, Coach Kieser unveiled the summer mileage challenge, which is explained in a link to the right.
This will be a team-based challenge, but we need to get the ball rolling now! We only have 7 weeks to accumulate the mileage goal. This won't happen without better attendance!
Check it out and start running more...every mile matters!
This will be a team-based challenge, but we need to get the ball rolling now! We only have 7 weeks to accumulate the mileage goal. This won't happen without better attendance!
Check it out and start running more...every mile matters!
Saturday, June 20, 2009
Summer Conditioning about to Begin!
Mileage goals and groups have been posted on the website. Pick a group and get started! By now everybody should be back into (or starting for the first time) their running.
Next week begins our summer conditioning program. We will be meeting every Tuesday and Friday at 9:00am at South Mastick park in the Rocky River Reservation. This usually lasts at least 90 minutes for the newest runners and up to 2 hours for the older runners who are running further. The first one on June 23rd will take two hours for everybody.
These are NOT optional. If you are in town you should be attending!
Also, on your own you should be lifting weights, stretching, and doing ab work. We will take time to do these at conditioning, but like running they need to be done on a daily basis.
Next week begins our summer conditioning program. We will be meeting every Tuesday and Friday at 9:00am at South Mastick park in the Rocky River Reservation. This usually lasts at least 90 minutes for the newest runners and up to 2 hours for the older runners who are running further. The first one on June 23rd will take two hours for everybody.
These are NOT optional. If you are in town you should be attending!
Also, on your own you should be lifting weights, stretching, and doing ab work. We will take time to do these at conditioning, but like running they need to be done on a daily basis.
Tuesday, June 2, 2009
Congratulations New Captains!
The votes have been tallied and the 2009 cross country team has elected Gabby Kreuz, Marie McNamara, and Taylor Whisler as its captains for the fall. Congratulations to these three great young ladies as they lead us into the new school year!
Saturday, May 30, 2009
Informational Meetings this week
This week we will be having our informational meetings for the 2009 cross country season.
On Monday the freshmen (class of 2012) will meet in Room 331 during 1st AB
On Tuesday the rest of the upperclass will meet in Room 331 during 2nd AB
We will be having a special lifting practice this Thursday AFTER SCHOOL to set some benchmarks for our strength training.
Be sure to make sure your teammates all attend - we don't want anyone to miss this meeting. We will be voting on captains, getting calendars for the season, etc...
You can also invite other friends you think would fit the mold of our team.
On Monday the freshmen (class of 2012) will meet in Room 331 during 1st AB
On Tuesday the rest of the upperclass will meet in Room 331 during 2nd AB
We will be having a special lifting practice this Thursday AFTER SCHOOL to set some benchmarks for our strength training.
Be sure to make sure your teammates all attend - we don't want anyone to miss this meeting. We will be voting on captains, getting calendars for the season, etc...
You can also invite other friends you think would fit the mold of our team.
Wednesday, May 6, 2009
Preparing for the Summer Months
Greetings! Below is a list of things to keep in mind as we enter the summer months - the most crucial ones for a prosperous cross country season. If you have any questions please email me at fkieser@sja1890.org or kieserbigcat@roadrunner.com
1. Make sure you have a valid and up-to-date OHSAA physical on file. You can go to www.ohsaa.org, click on "sports medicine" and print the forms.
2. CC camp - camp is a week later this year. Typically upperclassmen and advanced freshmen attend, but it is open to anybody. As of this blog the camp was at 150 out of a possible 190 spots, so it is filling up fast. It runs from Sunday August 2nd to Friday August 7th. go to www.gopherarun.com and click on "camp" for more info.
3. Summer runs will be held at the same as usual...9:00am on Tuesdays and Fridays at South Mastick Park in the Rocky River Reservation. These are informal, but strongly encouraged. A calendar of events will be posted by the end of May.
4. During the school year, practices are held every day after school. Most of them will be held at SJA, but on occasion the team travels. Weekly updates will be provided to give advanced notice. We do not have formal practices on Sundays, but some girls make arrangements to meet on their own for a run.
5. This fall's schedule is a week later than normal. This is because the state meet is always on the first Saturday in November, which is Nov 7th this year. All meet prior to the state meet work backwards from that date. Please note this for family plans, SAT's, etc...
6. As with any sport, please keep good shoes on the athlete's feet! High School runners likely need a new pair of training shoes for each season. Waiting too long to replace shoes can lead to injury.
7. Our runners need functional watches. The kind that have stopwatches and take splits. Cheap ones can be as low as $10, but really useable ones are about $30. There's no need for $100 watches...
1. Make sure you have a valid and up-to-date OHSAA physical on file. You can go to www.ohsaa.org, click on "sports medicine" and print the forms.
2. CC camp - camp is a week later this year. Typically upperclassmen and advanced freshmen attend, but it is open to anybody. As of this blog the camp was at 150 out of a possible 190 spots, so it is filling up fast. It runs from Sunday August 2nd to Friday August 7th. go to www.gopherarun.com and click on "camp" for more info.
3. Summer runs will be held at the same as usual...9:00am on Tuesdays and Fridays at South Mastick Park in the Rocky River Reservation. These are informal, but strongly encouraged. A calendar of events will be posted by the end of May.
4. During the school year, practices are held every day after school. Most of them will be held at SJA, but on occasion the team travels. Weekly updates will be provided to give advanced notice. We do not have formal practices on Sundays, but some girls make arrangements to meet on their own for a run.
5. This fall's schedule is a week later than normal. This is because the state meet is always on the first Saturday in November, which is Nov 7th this year. All meet prior to the state meet work backwards from that date. Please note this for family plans, SAT's, etc...
6. As with any sport, please keep good shoes on the athlete's feet! High School runners likely need a new pair of training shoes for each season. Waiting too long to replace shoes can lead to injury.
7. Our runners need functional watches. The kind that have stopwatches and take splits. Cheap ones can be as low as $10, but really useable ones are about $30. There's no need for $100 watches...
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