Week of June 21st review
We had an all-time high turnout for the first day - 32 runners!! Sadly the numbers went down and down after. If you have to miss practice, please send me a note so I know.
The focus has been on shorter runs at a better pace than last year. The pace isn't meant to be threatening by any means, but simply more in tune to our ability levels. We've let that slip away over the past year or two.
Wednesday we did a nice repeat 400 workout that was meant to be sub-maximal with big rest, and abs in between. It seemed to go well. This week we will NOT be running at Memorial Field on Wednesday, instead we'll do some hills. We will meet at Cedar Point parking lot (directions below), then jog to the hill from there.
Lastly, since the shirts aren't in yet, you will have one more week to get the $10 special on the 2 t-shirts. After that the cost is $15 (which is still a bargain). Bring your money in please!
Reminders - get good shoes on your feet, run on your own, hydrate, lift/push-ups, do abs, and get your physical scheduled!
Monday, June 28th - South Mastick park 9:00-10:30am. same as last week except Groups 1 and 2 add a half mile, groups 3, 4, and 5 add a mile.
Wednesday, June 30th - hills at Cedar Point Parking lot (directions below)
Friday, July 2nd - same as Monday.
Cedar Point Parking lot - is a little gravel lot off Cedar Point Road in the Rocky River Metroparks. From South Mastick, keep driving down Valley Parkway (south) past the nature center to the stop light (Cedar Point Road). Turn right on Cedar Point, immediately go over the bridge/river. Parking lot will be on the right.
Friday, June 25, 2010
Monday, June 21, 2010
Week of Monday, June 21st
This week's plan...
Get your OHSAA physical form filled out!
Bring $10 for t-shirts. It goes to $15 next week!
Have good shoes on your feet for running.
Get a wristwatch that has a timer on it.
Bring a water bottle.
Monday, June 21st - 1st summer run had 32 show up - great turnout!!!!
Wednesday, June 23rd - 9-10:30am at Memorial Field in the Rocky River Metroparks.
Directions from SJA - north on Rocky River Drive 1 mile, turn left on Old Hogsback Lane and proceed down hill. Turn right on Valley Parkway. Memorial field will be one half mile down on the left. Park toward north end near bathroom.
Directions from Lakewood/Rocky River - Valley Parkway begins at Detroit Road just east of the bridge over the Rocky River. Follow Parkway 1.5 miles down to Memorial Field on the right.
OR go down the Rockport Steakhouse road from Wooster. Turn right at the bottom and follow for 1/4 mile. Field on the right.
Friday - South Mastick Park - same as Monday...9:00-10:30.
Get your OHSAA physical form filled out!
Bring $10 for t-shirts. It goes to $15 next week!
Have good shoes on your feet for running.
Get a wristwatch that has a timer on it.
Bring a water bottle.
Monday, June 21st - 1st summer run had 32 show up - great turnout!!!!
Wednesday, June 23rd - 9-10:30am at Memorial Field in the Rocky River Metroparks.
Directions from SJA - north on Rocky River Drive 1 mile, turn left on Old Hogsback Lane and proceed down hill. Turn right on Valley Parkway. Memorial field will be one half mile down on the left. Park toward north end near bathroom.
Directions from Lakewood/Rocky River - Valley Parkway begins at Detroit Road just east of the bridge over the Rocky River. Follow Parkway 1.5 miles down to Memorial Field on the right.
OR go down the Rockport Steakhouse road from Wooster. Turn right at the bottom and follow for 1/4 mile. Field on the right.
Friday - South Mastick Park - same as Monday...9:00-10:30.
Friday, June 11, 2010
summer training plan now up
Hi all!
Summer is here! Everybody should be ready to start their summer build up for cross country. To the right there is a summer mileage plan for you to follow. You can pick and choose what days you want to run.
Pick a group 1-5 and stick to the plan. Perhaps you can copy and paste your plan to a word document and print it.
So you know what to expect, our first 2 weeks of practices will look like this.
Monday, June 21 (from 9:00am-11:00am)
Group 1 and 2 - 4 miles at new average pace
Group 3 and 4 - 3 miles at new average pace
Group 5 - 2 miles
Wednesday, June 23 - 8 x 400 at memorial field - lots of rest!
Friday, June 25 same as Monday
Monday, June 28
Group 1 and 2 - 5 miles at new average pace
Group 3 and 4 - 4 miles at new average pace
Group 5 - 2 or 3 miles
Wednesday, June 30 - some hill repeats (location of practice will likely change)
Friday, July 2 - same as Monday, June 28th
Summer is here! Everybody should be ready to start their summer build up for cross country. To the right there is a summer mileage plan for you to follow. You can pick and choose what days you want to run.
Pick a group 1-5 and stick to the plan. Perhaps you can copy and paste your plan to a word document and print it.
So you know what to expect, our first 2 weeks of practices will look like this.
Monday, June 21 (from 9:00am-11:00am)
Group 1 and 2 - 4 miles at new average pace
Group 3 and 4 - 3 miles at new average pace
Group 5 - 2 miles
Wednesday, June 23 - 8 x 400 at memorial field - lots of rest!
Friday, June 25 same as Monday
Monday, June 28
Group 1 and 2 - 5 miles at new average pace
Group 3 and 4 - 4 miles at new average pace
Group 5 - 2 or 3 miles
Wednesday, June 30 - some hill repeats (location of practice will likely change)
Friday, July 2 - same as Monday, June 28th
Tuesday, June 8, 2010
Updates - Week of June 8
Hi!
There are a few things you need to do...an email was sent to all of you with this information, so if you didn't get the email send me one so I can update your address.
1. T-shirts are ordered. Bring $10 to one of the practices during the first week.
2. Send me your parents email (or parents send me an email if you know I don't have it)...email to fkieser@sja1890.org
3. Email or text your phone number to the captains - Nicki Gatian and Erin Gaffney.
4. Check this website soon for updated summer training plans.
5. If your email is wrong on the team roster (or not listed) please send it to me! again, fkieser@sja1890.org
Good luck on finals!
There are a few things you need to do...an email was sent to all of you with this information, so if you didn't get the email send me one so I can update your address.
1. T-shirts are ordered. Bring $10 to one of the practices during the first week.
2. Send me your parents email (or parents send me an email if you know I don't have it)...email to fkieser@sja1890.org
3. Email or text your phone number to the captains - Nicki Gatian and Erin Gaffney.
4. Check this website soon for updated summer training plans.
5. If your email is wrong on the team roster (or not listed) please send it to me! again, fkieser@sja1890.org
Good luck on finals!
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