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!
Monday, September 28, 2009
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.
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