Saturday, August 28, 2010

Week of Monday, Aug 30

Monday, Aug 30 - 3:30-5:15 - AT run at Mastick
Tuesday, Aug 31 - 3:25-5:10 - post-meet review meeting then practice at SJA
Wednesday, Sept 1 - 3:40-5:20 - Workout at Westlake Rec
Thursday, Sept 2 - 3:30-5:00 - standard circuit training day at SJA
Friday, Sept 3 - 3:25-5:00 - pre-meet meeting and practice at SJA
pasta dinner AT THE SCHOOL after practice
Saturday, Sept 4
Bus leaves - 6:45 (mapquest says 67 minute drive)
warm up - 8:30
race - 9:30 (full team at once again!)
Sunday, Sept 5 - nothing
Monday, Sept 6 - Labor Day. No canoe this year, but long run at towpath ROCKSIDE ROAD at 9am. PLEASE be there - these long runs are IMPORTANT.

Early Bird Review

SJA opened the 2010 CC season on a perfect day at the Berkshire Early Bird Invitational. The team finished 3rd out of 15 and experienced many personal records. In all, an SJA record 42 runners finished the race, of which 20 were first time racers!

The top 5 scorers for SJA were senior Erin Gaffney (7th place), junior Celine Mangan (14th place), junior Mary Kate Chambers (18th), sophomore Bridget Egan (35th), and junior Sam Riley (43rd). This is a remarkable feat considering none of these girls were top 4 for SJA at this meet last year.

The new runners, including transfers, new upperclassmen, and freshmen, did a phenomenal job. We now have great depth and more runners breaking 25 than ever before. Results for our team can be found on a link on the blogspot as well as at www.baumspage.com.

Next week the team runs at the Ashland Invitational.

Friday, August 27, 2010

Meet Itinerary Early Bird

SJA @ Early Bird Invitational
Hosted by Berkshire High School
At Kent State Geauga Branch
August 28th, 2010

7:15 – bus LEAVES for meet…this means show up beforehand. We really don’t wait for anybody – seriously. Directions online and on separate paper.
Remember, all your bags, etc… have to go UNDER. We don’t have room for people AND things. No flip-flops. Grey team shirts on.

8:10 – arrive at meet site. Look like a team and scare the others when we get off.
Bus parks at Fairgrounds. Parents can park on campus until it fills.
Set up camp (tent, tarps, team sign)
Bathroom AFTER camp set up
8:30 – learn/view the course – especially front and back runners that get spread out
9:05 – warm up begins. Only drink water from here on – no Gatorade, etc…
4 – 1.5 miles
2, 3 – 1.0 mile
1 - .5 mile
Jog followed by full warm up routine with Coach Kieser AS A TEAM.
9:45 – spikes on (have them already prepared from Friday) Jewelry check.
9:50 – go to start line for striders and prayer (2 striders out, 1 strider back, pray, then 1 more jog/strider back to line)
10:00 – girls high school race – all compete except those listed below (you’ll be helping!)

11:00 – warm down whatever you warmed up – (boys race starting at 11 – watch out!)
11:30 – Timmons and Hurleys – fruits and bagels

12:00 – leave for SJA
12:50-1:00 – arrive at SJA

Results will be linked from
our website and found directly
on www.baumspage.com

Saturday, August 21, 2010

Week of Monday, August 23rd

50% is great if that is your pay raise.
50% is bad if its your test score.
50% is great if that is a sale on a car or house.
50% is bad if its the number that comes to practice...

That's exactly what we had today. Technically we were one person over half - we had 27 out of 52 show up for today's long run. I understand that there are extraordinary circumstances that prevent us from making practice occasionally, but not HALF of us. Teams with a winning culture - a culture with a desire to improve - do better than 50%. I know practice was far away today, but we have the nation's most used National Park - we'd be foolish not to go there, especially for the soft surface of a long run.

This is it - this is the week of the first meet and classes. Its time to buckle down and prove whether we are true believers in a new culture or not.

Monday, Aug 23 - Memorial Field 1600 LT then repeat 400s BRING SPIKES! 3:30-5:30
Tuesday, Aug 24 - SJA - Hill workout film review (rm 331)then core, regular run, lift. 1:40-3:30
Wednesday, Aug 25 - Mastick cut-down run 3:30-5:20
Thursday, Aug 26 - SJA - circuit day
Friday, Aug 27 - SJA - pre-meet meeting (rm 331) then pre-meet run. We are NOT tapering for this meet, especially group 4. Plan on going to Mastick for easy mileage. 3:30-5:15 (group 4 later). First pre-meet dinner at Bresnahan's. More info to come!
Saturday, Aug 28 - GO TIME! Early Bird Invite at Kent State Geauga Campus. Bus leaves 7:15 - All runners run in same race at 10am! We will need some parents to take their daughters to the meet due to team being too big.
Sunday - no organized SJA CC activities. Cross train, recover, rejoice in great first meet.

Thursday, August 19, 2010

Friday and Saturday

Friday's run will be a breakfast run at First Watch in Rocky River (Detroit Road across from Second Sole). 9:00am
Bring money for breakfast (and maybe a dry shirt!) after.
Group 4 - 40 min
Group 3 - 35 min
Group 2 - 30 min
Group 1 - 25 min

If you are a "shin person" and need a soft surface you can try Rocky River's track just up the street, go to Memorial Field, or run at mastick before (or after) the breakfast. Take care to do the right thing!

Saturday - 8:30 am at Station Road Bridge parking lot of the Brecksville Reservation. See the post below with directions, etc..

This is official practice. We're doing a long run on the Towpath heading south from Station Road. All parents and families are welcome to join along for a run or bike. Give about 30-35 minutes of travel time from SJA (more if you live further away).
Roughly the distances are: (with exceptions of course)
Group 4 - 10 miles
Group 3 - 8 miles
Group 2 - 6 miles
Group 1 - 4 miles.

You'll have 15 minutes to get loose - the run will begin at promptly 8:45.

I-77 South to Rt 82 exit
Rt 82 EAST - past Rt 21
Turn right on Riverview Road and go down the hill
Turn left at bottom of the hill into the Station Road parking lot driveway. Look for our cars.

I'll be out running already, so calling/texting me will be futile.

See you there!

Tuesday, August 17, 2010

Directions to Saturday's practice

This Saturday's practice is moved up to 8:30 am and will be held at Station Road bridge. This is due to a bridge out on the north part of the path.

From SJA it takes about 30-35 minutes to get to this location. We are practicing on the towpath for:
1. a change of scenery
2. flat surface for long run
3. softer surface for long run

Directions to Station Road Bridge (Brecksville)
From SJA
I-90 East to downtown.
Jennings or I-490 to I-77 south (whatever you prefer).
I-77 south to Brecksville exit 148A (Rt 21 East)
Follow Rt 21 East through downtown Brecksville to Riverview Road (this is about 3 miles from I-77 and has a stoplight)
Turn Right on Riverview, go down hill, and turn LEFT into the park. This is Station Road picnic area. You will cross a train track - park anywhere. Click on link below to see a map of the last few miles.

http://www.gmap-pedometer.com/?r=3968821

Friday, August 13, 2010

Next week

Hi all

First the paperwork issue. This should have all been turned in last Monday. Below is the most up-to-date list I have. It is also on our website under the link for "roster and medical forms". www.sjaxc.blogspot.com These athletes are not allowed to practice unless this paperwork is turned in, so please bring it Monday! Physicals can be done at the Rocky River Urgent Care on Detroit across from Mitchell's ice cream for $20

Chambers – physical
Dunn – physical, EMA, Fairview, Handbook
Egan – physical, EMA, Fairview, Handbook
Grove – physical, EMA, Fairview, Handbook
Kramer – EMA, Fairview, Handbook
Nagy – physical, EMA, Fairview, Handbook
Saul – page 3 and 4 of physical
Semidey – EMA, Fairview, Handbook
Simone - EMA, Fairview, Handbook
Simpson – physical, EMA, Fairview, Handbook
Steve – Fairview
Williams - EMA, Fairview, Handbook


Today's time trial was pretty darn good. The results were pretty favorable and here's an example of why - our 13th finisher (Schwind) ran over a minute faster than our 13th finisher when we did this last year at this time. That is significant! Stay healthy and keep progressing! Help each other.

Currently our roster is at 51 athletes. There is hope for an assistant coach soon, but I won't make any official announcements until all the paperwork is in.

Next week marks the last week of summer (for me). I have some teacher days at the end of the week, but we will keep practices in the morning all week.

If possible, make sure you get some cross country spikes soon. We will do part of next Wednesday's practice in them. These can be purchased at a running shoe store like Second Sole in Rocky River (on Detroit across from Rockport plaza) or if you know what you want you can try Dick's. They should not be as expensive as regular running shoes but definitely help performance. Make sure they are NOT sprinter spikes (there is a big difference in the heal). You can get cross country spikes or distance spikes for track - either is fine.

Next week's schedule:
Monday, August 16th - 9-11am - Mastick - tempo run
Tuesday, August 17th - 9-11am - SJA - regular run and lift
Wednesday, August 18th - 9-11 or noon??? Edgewater Upper Park - pavilion closest to the hill
Thursday, August 19th - 9-11am - SJA - circuit day
Friday, August 20th - no organized practice...meet and run on your own.
Saturday, August 21st - 9-11am - towpath for long run. Plan is Independence parking lot unless towpath is still closed at that end. Stay tuned.
Sunday, August 22nd - no practice - Fall Sports Picnic backyard of SJA at 3:00pm

First meet is coming up soon!!!! August 28th - see you soon!

Coach Fred Kieser

Sunday, August 8, 2010

Week of Monday, August 9th

Woohoo First Week of Practice! You MUST have an up-to-date OHSAA physical on file to participate. Bring it Monday!

But don't forget MANDATORY PARENTS MEETING SUNDAY AUGUST 8TH AT 7:00PM! One parent has to attend.

Below is the weekly schedule of practices. All practice times are 9-11am.

Big Sisters - please bring your Lil Sis gift bag this week if you haven't already.

Monday - practice at SJA. Team meeting then simple run behind school.
Tuesday - practice at Memorial Field - repeat 400's as before, just a little less rest.
Wednesday - practice at South Mastick picnic area - regular run
Thursday - practice at SJA - circuit day
Fruday- practice at South Mastick picnic area - 2000m time trial