BIG REMINDERS!!!!!
First official practice, August 6th, at SJA from 9-11am
you MUST have a physical up-to-date to be able to practice! For the correct 4 page physical form please go to the 'links' page and print it for your doctor to fill out. Perhaps ask to have your iron levels checked as well.
FILL IN YOUR ONLINE TRAINING LOGS COMPLETELY! Some of you have done NOTHING so far (Marge, Lauren). That is unacceptable. Some of you have not even gone online yet. A real athlete/team member makes an effort to complete tasks presented by the coach. This is not rocket science, its dedication and discipline. Show some kind of interest in your own running.
Practices at Mastick from 6pm-7:30pm for the next 2 weeks.
Mon, July 23
Wed, July 25
Fri, July 27
Mon, July 30
Wed, Aug 1
Fri, Aug 3
Run! Run! Run! Run! Run! Run! Run! Run! Run! Run! Run!
Saturday, July 21, 2012
Sunday, July 15, 2012
The next 3 weeks
Hi all....
This week we have our SJA CC Youth Camp where kiddos grades 5-8th come to learn from you. Be engaged, share your time with the kids, and make it worthwhile for you AND them please! We will begin with all of you being counselors. If you can't make it let me know ahead of time.
This week:
Monday, July 16 - camp 9:00am-noon
Tues, July 17 - camp same time
Wed, July 18 - camp same time
Thurs, July 19 - camp same time
Fri, July 20 and Sat July 21 - no events planned
Sunday, July 22 - NEO CC Camp for half of the team until Friday July 27
the rest of team that does not go to camp has conditioning with Coach McHenry at Mastick at 6pm-7:30pm Mon Jul 23, Wed July 25, Fri July 27
Week of Monday, July 30
Coach Kieser will be at NEO camp for a 2nd week. The team will have conditioning with Coach McHenry at Mastick from 6pm-7:30 pm on Mon, July 30, Wed Aug 1, and Fri Aug 3.
Keep filling in your online logs and look for a race to do. I highly recommend the Summer Meltdown this Saturday in Lakewood.
thanks, Coach Kieser
This week we have our SJA CC Youth Camp where kiddos grades 5-8th come to learn from you. Be engaged, share your time with the kids, and make it worthwhile for you AND them please! We will begin with all of you being counselors. If you can't make it let me know ahead of time.
This week:
Monday, July 16 - camp 9:00am-noon
Tues, July 17 - camp same time
Wed, July 18 - camp same time
Thurs, July 19 - camp same time
Fri, July 20 and Sat July 21 - no events planned
Sunday, July 22 - NEO CC Camp for half of the team until Friday July 27
the rest of team that does not go to camp has conditioning with Coach McHenry at Mastick at 6pm-7:30pm Mon Jul 23, Wed July 25, Fri July 27
Week of Monday, July 30
Coach Kieser will be at NEO camp for a 2nd week. The team will have conditioning with Coach McHenry at Mastick from 6pm-7:30 pm on Mon, July 30, Wed Aug 1, and Fri Aug 3.
Keep filling in your online logs and look for a race to do. I highly recommend the Summer Meltdown this Saturday in Lakewood.
thanks, Coach Kieser
Saturday, July 7, 2012
This week
Remember to continue logging your mileage on www.running2win.com
Also remember you have been asked to run a road race – 5k or longer, before the first official practice.
It appears this week has some cooler night time low temperatures so running at 9am should be better than it was last Friday at Edgewater.
Monday, July 9 – 9-10:30am at Mastick – run a mile longer than you have the previous Mondays.
Wednesday, July 11 – 9-10:30am at SJA – some kind of up tempo workout
Friday, July 13 – 9-10:30am at Mastick
Upcoming Races
Sun July 8 Debbie Hudacko 5 miler – Mayfield - http://www.runohio.com/index.php/events/calendar/july-2012
Sat July 14 (evening) Winking Lizard Shot in the Dark (4 miles or 2 person teams of 2 miles each) - http://www.hermescleveland.com/roadracing/
Sat July 14 – Amherst Sandstone 5k - http://www.runohio.com/index.php/events/calendar/july-2012
Sun July 15 – Johnnycake Jog 5 miler Painesville - http://www.runohio.com/index.php/events/calendar/july-2012
Sun July 15 – Run for Fun 5k Fairview - http://www.runohio.com/index.php/events/calendar/july-2012
Sat July 21 – Lakewood Summer Meltdown – 5k http://www.runohio.com/index.php/events/calendar/july-2012
Sat July 21 Dirty Dog 5k Avon Lake - http://www.hermescleveland.com/roadracing/
Sat July 21 Strongsville Race for Wellness 5k - http://www.hermescleveland.com/roadracing/
There are many other races to choose from - all you have to do is search!
Also remember you have been asked to run a road race – 5k or longer, before the first official practice.
It appears this week has some cooler night time low temperatures so running at 9am should be better than it was last Friday at Edgewater.
Monday, July 9 – 9-10:30am at Mastick – run a mile longer than you have the previous Mondays.
Wednesday, July 11 – 9-10:30am at SJA – some kind of up tempo workout
Friday, July 13 – 9-10:30am at Mastick
Upcoming Races
Sun July 8 Debbie Hudacko 5 miler – Mayfield - http://www.runohio.com/index.php/events/calendar/july-2012
Sat July 14 (evening) Winking Lizard Shot in the Dark (4 miles or 2 person teams of 2 miles each) - http://www.hermescleveland.com/roadracing/
Sat July 14 – Amherst Sandstone 5k - http://www.runohio.com/index.php/events/calendar/july-2012
Sun July 15 – Johnnycake Jog 5 miler Painesville - http://www.runohio.com/index.php/events/calendar/july-2012
Sun July 15 – Run for Fun 5k Fairview - http://www.runohio.com/index.php/events/calendar/july-2012
Sat July 21 – Lakewood Summer Meltdown – 5k http://www.runohio.com/index.php/events/calendar/july-2012
Sat July 21 Dirty Dog 5k Avon Lake - http://www.hermescleveland.com/roadracing/
Sat July 21 Strongsville Race for Wellness 5k - http://www.hermescleveland.com/roadracing/
There are many other races to choose from - all you have to do is search!
Sunday, July 1, 2012
This week's plan
Week of Monday, July 2nd to Sunday, July 8th.
A reminder to sign up for your running2win account according to the directions on the website and a previous email AND LOG YOUR MILES DAILY!
Also, get your physicals scheduled now (and get blood tests for anemia and mono). Your doctors are backed up a month during the summer, so get ‘em scheduled!
This week for SJA cross country!
Monday, July 2nd – conditioning run at South Mastick Park
9-10:30am
Tuesday, July 3rd – weekly alumni and current team “open run”
South Mastick Park – 6pm. You pick your distance and pace.
Wednesday, July 4th – No practice for the holiday.
HOWEVER
You may choose to meet your teammates for a run.
OR
You may choose to run one of many road races in the area.
Smiles for Sophie 5k is in Avon Lake at 9:00am but its $30. Too rich for my blood.
http://www.smilesforsophieforever.org/NewsEvents/Race.aspx
Twin Sizzler in Medina has a 10k and a 5k. $25 for day of race. $35 if you choose to do both! Haha
http://www.medinaredcross.org/Article/Event-Information
Bay Days in Bay Village is a 5 mile race that is very popular. 8:30 start. Much cheaper for students.
http://www.cwrrc.org/
Hudson Firecracker 5k. 8:30am $20.
http://www.hudsonparkestates.com/clients/72634/File/Firecracker5k_App_2012-2Revised.pdf
Thursday, July 5th – on your own.
Friday, July 6th – CHANGE IN PLAN/VENUE.
9:00-10:30 at Edgewater Park. We will meet at the lower field.
Saturday and Sunday – on your own.
A reminder to sign up for your running2win account according to the directions on the website and a previous email AND LOG YOUR MILES DAILY!
Also, get your physicals scheduled now (and get blood tests for anemia and mono). Your doctors are backed up a month during the summer, so get ‘em scheduled!
This week for SJA cross country!
Monday, July 2nd – conditioning run at South Mastick Park
9-10:30am
Tuesday, July 3rd – weekly alumni and current team “open run”
South Mastick Park – 6pm. You pick your distance and pace.
Wednesday, July 4th – No practice for the holiday.
HOWEVER
You may choose to meet your teammates for a run.
OR
You may choose to run one of many road races in the area.
Smiles for Sophie 5k is in Avon Lake at 9:00am but its $30. Too rich for my blood.
http://www.smilesforsophieforever.org/NewsEvents/Race.aspx
Twin Sizzler in Medina has a 10k and a 5k. $25 for day of race. $35 if you choose to do both! Haha
http://www.medinaredcross.org/Article/Event-Information
Bay Days in Bay Village is a 5 mile race that is very popular. 8:30 start. Much cheaper for students.
http://www.cwrrc.org/
Hudson Firecracker 5k. 8:30am $20.
http://www.hudsonparkestates.com/clients/72634/File/Firecracker5k_App_2012-2Revised.pdf
Thursday, July 5th – on your own.
Friday, July 6th – CHANGE IN PLAN/VENUE.
9:00-10:30 at Edgewater Park. We will meet at the lower field.
Saturday and Sunday – on your own.
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