State Meet Success!

Freshman Sydney Seymour ran like anything but a first year competitor at the OHSAA state meet this past weekend when she battled with the best in the state.  On a cool, windy day Seymour ran the fastest time of her young career in 18:55, which was good for 28th overall in the big school race.  Her time makes her the fastest freshman in SJA history, and she was the 4th fastest frosh in the whole state for Division I.

Congratulations to Sydney and to the entire team for another successful season!

Regional Wrap-Up - Back to Columbus!

Saturday the Jaguar cross country team saved their best for last at the Boardman Regional meet.  Some incredible performances were turned in by many, but unfortunately the team lost its top runner just after the 2 mile mark.  Nevertheless the team still finished a very respectable 8th place just 35 points behind the last qualifying team.  The Jaguars were led across the line by freshman Sydney Seymour who finished 2nd overall in the race with a time of 19:28.  Sydney's finished qualified her to the state meet as an individual, which will be run next Saturday at National Trail Raceway in Hebron, OH - 20 miles east of Columbus.  Running great races for the Jags were sophomore Olivia Battistoni, who finished 25th overall and junior Katie Butterfield, who finished 53rd in the deep field.  Three seniors rounded out the scoring for the Jags, with Lauren Marconi 78th, Mallory Fahey 82nd, and Victoria Bonca 121st.

District recap

This past Saturday the Jaguars competed at the Lakeland Community College district championship and came away with 3rd place and qualified for next week's regional championship at Boardman High School.  At next week's regional, the top 4 teams qualify to the state meet.The Jags finished just 7 points behind first place Mentor and 1 point behind 2nd place Madison.  Conditions of the course were exceptionally muddy making everyone's day that much tougher.  Mud came up to the ankles in some locations and runners in all races were wiping out at many turns.
Leading the Jags and becoming SJA's second individual champion ever was sophomore Maggie Wagner.  Following Maggie to the line and earning district runner-up as just a freshman was Sydney Seymour.  Sophomore Olivia Battistoni also earned "all-district" honors by finishing 11th overall.  Mallory Fahey ('15), Katie Butterfield ('16q), Lauren Marconi ('15), and Victoria Bonca ('15) rounded out the district team for SJA.

Week of Oct 13

Hi all!

This is a big week for us in many ways.  It’s the final week for the JV with that group finishing the season at Walsh on Monday, October 20^th.

Currently the varsity team for districts is:

Maggie Wagner, Sydney Seymour, Olivia Battistoni, Lauren Marconi, Mallory Fahey, Katie Butterfield, and Victoria Bonca (alt: Emily Conway)

The first big thing on the radar is Wednesday’s senior night.  The tentative plan is below, and remember we have a page exclusively for the home meet on our website (records, etc…).  We will need a lot of help the day of the meet for final course clean up (removing leaves, acorns, etc…).  Parents – just show up at 4:00 on Wed with a rake (or better yet a backpack gas-powered leaf blower.  We will also need some possible help with a planned cookout for afterwards. 

Please note!!!  This meet is subject to cancellation if the weather does not cooperate.  Final decision will happen by 3:00pm TUESDAY.  None of the coaches want to risk the health of their athletes if its raining and cold out.  Currently the forecast is up in the air, but rain looks likely.

Monday, Oct 13 – practice at Memorial Field…done by 5:10pm

Tuesday, Oct 14 – practice at Mastick.  Varsity mileage, JV pre-meet

Wednesday, Oct 15 – senior night meet

Get to Mastick after school like any practice

3:45 – ALL seniors should already be in team uniform for photo ops by the river, etc..

4:15 – varsity workout 6 mile run with 1 min pick-ups at each mile mark….do not jog too slow between each pick up

5:00 – boys race

5:30 – introduction of seniors (and their parents – please be there if you can)

5:50 – girls race

6:45 - picnic

Thursday, Oct 16 – normal Thursday at SJA….captain led

Friday, Oct 17 – no school…practice at mastick at 3:30

Saturday, Oct 18 – District Championship at Lakeland Community College in Kirtland. 

11:00am – bus leaves SJA

1:00 – district race

3:00pm – expected return to SJA

Top 4 teams and any individuals in the top 16 will advance to Boardman Regional.

Week of Monday, October 6

Monday, October 6 – at Mastick until 5:15.  AT work

65° and possible rain

Tuesday, October 7 – at SJA until 5:00.  light mileage and cross train

67° and possible rain

Wednesday, October 8 – early dismissal day.  Same as last time.  Leave SJA for Memorial Field at 2:30.  Captains wheel out and mark the 800m loop.  Team begin warm-up at 3:15…workout will begin around 3:45.  Done by 5:00.

59° and windy

Thursday, October 9 – at SJA until 4:45.  cross train day

60° and mostly cloudy

Friday, October 10 – to be determined….may take bus for practice to Lakeland Community College to preview district course a week early

55° partly cloudy

Saturday, October 11 – time trial at S. Mastick.  Meet at 9:00am.  Jog to start for warm-up and stretch.  Time trial at 9:35.  Warm-down and food.  Done by 10:30.

55° partly cloudy (that is the high – will be much cooler in the a.m.)

Sunday, October 12 – on own

**Note the following Wednesday, October 15 is the senior night meet.  Information for that meet can be found on our website – one of the tabs at the top.  We hope to have a cookout after the races, but that will be dictated by weather. 

Districts is the following Saturday, October 18 at Lakeland Community College.  Only our top 7 will run that race.  The rest of the team will compete in their last meet Monday, October 20 at Walsh Jesuit.

Week of Monday, September 29, 2014

Week of Monday, September 29, 2014

For many of you we are entering count-down mode.  Here’s a look at the big picture of what’s left.

This week ends with the Legends meet

Next week ends with a time trial on Saturday

The week after that has senior night, districts, and the last JV meet wrapped around the following Monday.

This means 3 weeks remain for the majority of the team.  As some of you may recall this is what we will call our “perfect 3 weeks”.  A time when we go the extra mile to avoid junk food, hydrate better, and get some quality sleep.  The little things add up!

We had an encouraging meet at Gilmour, but there is a lot of improvement to do!  Keep you focus as we enter these final perfect 3 weeks!!!

WARNING!!          The metroparks are now going to pave the valley parkway starting Monday at Detroit Road and heading south.  They did not say at what rate they will be moving forward.  We will have to be flexible with our planning.

Monday, Sept 29 – at South Mastick.  Done by 5:20.  Mileage with fast last mile for time.

Tuesday, Sept 30 – at South Mastick.  Done by 5:10.  Less mileage recovery day.

Wednesday, Oct 1 – at Memorial field.  Done by 5:30.  1600, 2 x 800, 4 x 400

Thursday, Oct 2 – at SJA…typical Thursday??? J done by 4:45

Friday, Oct 3 – no school, but have to have normal practice time.  Mastick 3:30-5:00

Saturday, Oct 4 – Legends Invite.  Bus leaves at 8:45.

Sunday, Oct 5 – on your own!

Gilmour Invitational wrap-up

Gilmour Review

Last Friday the Jaguar cross country team went to the Gilmour Invitational with big goals and did not come home disappointed.  The Jags finished 2^nd in the 12 team field losing a close battle to state-ranked North Royalton.  Sophomore Maggie Wagner dominated the race from the first step to earn her first high school invitational victory.  Freshman Sydney Seymour equally impressed finishing 3^rd overall in the race and beating some great competition.  The rest of the Jags came across the line in close succession Olivia Battistoni (’17) 17^th, Mallory Fahey (’15) 21^st, Katie Butterfield (’16) 23^rd, Lauren Marconi (’15) 25^th, and Emily Conway (’18) 27^th.

The JV team faired even better scoring a paultry 23 points to win the 11 team field.  The team had 7 runners in the top 10 places and 11 of the top 20 runners in the race.  Highlighting the effort was second year senior Victoria Bonca who won a JV race for the second week in a row.  This week she was victorious over freshman teammate Claudia Becker.

Next week the team travels to Trumbull County for the Legends Invitational then they have a weekend off before hosting senior night and entering the post-season.                                                                                                                                                                                                                                       

Week of Sept 22

This is the time of year that I always warn parents and students about.  School is in full swing, running/training is starting to catching up with us, and as the weather change hits more flu-like illnesses start to attack as our immune systems are breaking down.

Parents – please continue to enforce reasonable hours of studying, etc…Athletes take care of yourselves!  Sleep, hydrate, and eat properly to keep your energy levels up.  Half the battle of succeeding at the end of the season is being HEALTHY enough TO SUCCEED. 

Also, keep good shoes on your feet.  The expense now certainly outweighs being injured and frustrated later.

Week of September 22, 2014

Monday, Sept 22 – practice at Mastick done by 5:20 – mileage day

Tuesday, Sept 23 – practice at Memorial done by 5:20 – repeat miles

Wednesday, Sept 24 – early dismissal day (2:00pm)…captain’s practice.  Done by 3:40 for non-runners and 4:10 for runners.  Normal group 3 mile run then normal rotation of weight room, barefoot drills, hurdle mobility, and ab ball

Thursday, Sept 25 – goal setting in room 331 first, then go to mastick for pre-meet run.  Done around 5:00pm.  Team dinner AT SJA DINING HALL – email to come Tuesday.

Friday, Sept 26 – meet at Gilmour

I do not have the time schedule available at this moment, but the bus will probably leave at 2:30.

I think we can run 9 in the varsity…if that is the case we will run group that ran Miami plus Farris and Hyland.

JV will run after that.

Saturday, Sept 27 – captains practice at Mastick (simple mileage day) plus pancakes after!  All, including injured (err…the chefs!) are asked to come.  Find your electric griddle and get it ready for Saturday!

Sunday, Sept 28 – off, sleep in and relax all day.

Split squads - a tale of two cities

This weekend the SJA cross country team sent their varsity squad to Miami University to compete in the RedHawk invitational while the rest of the squad stayed near home for the McDonough invite in Cleveland Hts.  While the crew in Oxford had perfect running conditions, the team back home had to deal with soft, rainy conditions for much of the day.

In Oxford the Jags finished 2nd place only to Mason, the 4th ranked team in Ohio.  All 7 runners ran PRs (personal records) and for the first time in school history, Joes had 2 girls break 19:00 in the same race.  Sophomore Maggie Wagner moved to #2 on the all-time school list with her 2nd place 18:46 effort while freshman Sydney Seymour became #4 all-time with her 3rd place 18:59 run.  Sophomore Olivia Battistoni is just off the all-time top 20 list with her time of 20:09.  The rest of the Jags were: seniors Mallory Fahey and Lauren Marconi (18th and 22nd, 20:31 and 20:35 respectively), junior Katie Butterfield 25th (20:41), and freshman Emily Conway in 30th (21:05).

SJA's second varsity finished 7th of 14 teams against some outstanding competition at the McDonough Invitational hosted by VASJ at Forest Hills Park.  Sophomore Mary Hyland led the way for the Jags and was followed to the line by senior Victoria Bonca, senior Anna Farris, sophomore Alana Vovk, and senior Clare Fibbi.  The reserve squad finished a narrow second place and was paced by freshman Ceci Wagner, who finished 2nd overall in the race.

Many of the JV runner will compete Tuesday at Open Door Academy then the whole team travels to Tri-C west's campus for the Valley Forge Invitational next Saturday.

Week of Mon Sept 15

All…please read this carefully because the schedule is goofy this week and there are some important issues to clarify.

Injuries are a part of every sport.  We do everything, especially this season, to help prevent injuries, but nonetheless they crop up.  I hate them and I feel terrible for any injured athlete.  It is not uncommon for new runners in particular to get knicked up because the repetitive motion of running puts a chronic stress on the bones, tendons, and muscles.  After a season or two the body adapts and becomes resistant to most injuries (as long as the running mechanics are sound).

What do we do to help prevent injuries?

1.    All runners get a day off each week, and all new runners get 2 days off.

2.    We lift weights, do hip mobility, and do lots of core to strengthen the body.

3.    We stay on soft surfaces a lot…some of the girls have not been on sidewalks yet!

4.    We tailor mileages and workouts to the experience of the runner – we do not treat new runners like 4^th year seniors.

5.    We are one of the lowest mileage teams in the area, if not state, for the results we get.  Nobody has been over 35 miles in one week.

What can you (parents and athletes) do?

1.    Keep good, real running shoes on the runner’s feet.

2.    Get plenty of sleep

3.    Eat a balanced diet that allows for proper recovery

4.    stretch/cool down properly (don’t take short-cuts when coaches aren’t looking)

As soon as an injury is suspected:

1.    Tell the coach and tell the trainer (do not keep it to yourself)

2.    If it is serious enough to cause pain when standing, sleeping, walking, etc…then please schedule a doctor’s appt ASAP.

Regardless of health status EVERY MEMBER OF THE TEAM ATTENDS EVERY MEET – YOU DO NOT STAY HOME.  You are part of the team and you will support the team accordingly.  This is true for every team of every sport, and not just us. 

Lastly, I am a firm believer that if you are healthy enough to do a workout, then you’re healthy enough to run in the race, and the reverse is true as well…don’t expect to race if you can’t practice.

This week

Monday, Sept 15

Split squad

Top 16 travel on bus for long run at towpath – return to SJA 6:00pm

(this is Miami squad, Hyland, Bonca, Pellegrino, Vovk, Fibbi, Farris, Baker, McGuire, and Becker)

Rest of team is racing at Open Door Tuesday, so they stay at SJA for Pre-meet 3 mile run with Coach McHenry on the grass field behind SJA. – This group done by 5:00

Tuesday, Sept 16

Full team travels to Open door…non-racers have 4 mile run on the course

5:30 – varsity race: Stuart, C. Wagner, Walsh, Stalder, Grove, Saul, Kanary

6:15 – open race: with boys so be aware!!!

7:15 – awards

8:15 – return to SJA (meet the teacher night)

Wednesday, Sept 17

Practice at Mastick – done by 5:15

Thursday, Sept 18

Standard cross train day – done by 4:45

Friday, Sept 19

Pre-meet day at Mastick – done by 5:00

Saturday, Sept 20

Valley Forge Invite at Tri-C west

8:30 – bus leaves SJA

10:30 – varsity….M. Wagner with Conway, Seymour with Farris, Battistoni with Hyland, Marconi

11:40 – open…Fahey with Bonca, and rest of team

Sunday, Sept 21

Off…cross train, abs, stretch on own

Reminder that next week is a Friday meet, so the workout day is Tuesday, Sept 23^rd for appt and work purposes.  Also, the captains will be hosting a team breakfast run on Saturday the morning after Gilmour.

Week of September 8, 2014

Week of Monday, September 8, 2014

Hi Gang…this week is as standard of a week as we’ll have.  Wednesday is an early dismissal day for the students (not for Coach Kieser) so that is an exception.  Next Sunday is the Heroe’s Run, a road race hosted at SJA that our team works for service hours.  It is not mandatory for our girls to work, but they often do to get a few hours of service. 

Stay healthy, keep good shoes on your feet, eat right at school, sleep right at home, ice bucket if you need to ice bucket…do the little things as the middle of the season approaches and aches and pains become apparent.

Monday, Sept 8 – practice at Mastick, done at 5:15…AT run day.

Tuesday, Sept 9 – practice at Mastick, done at 5:15 …mileage run

Wednesday, Sept 10 – early dismissal…get your studies in right after school until practice time.  Leave for Memorial field at 3:15 and begin warm-up at 3:30.  done at 5:30.  Repeat 800/700/600 day.

Thursday, Sept 11 – standard cross training day at SJA…done at 4:30

Friday, Sept 12 – Miami Invite group leaves SJA at noon…make arrangements with your teachers!

JV squad practice at Mastick – 3:45-5:00.  Team dinner???

Saturday, Sept 13 – Miami Invite and McDonough Invite

Sunday, Sept 14 – no running, but you can volunteer at Heroe’s Run….7:45-10:45 (estimated finish time).

SJA steps up at Tiffin Carnival

This past Saturday the Jaguars traveled to the largest meet in Ohio to face the best at the Tiffin Carnival.  It was a successful day as all 3 Jaguar teams placed well and every single girl on the team ran either a personal record or season's best time.
The day started with the Varsity B finishing 6th out of 31 teams, most of whom were other school's A team.  This group was led by sophomore Katie Butterfield (17th overall) and freshman Emily Conway (24th) out of 213 finishers.  Claudia Becker ('18), Corinne Baker ('16) and Alana Vovk ('17) rounded out the top 5 scorers.
The Varsity A team battled next against many of the top ranked teams in the state and finished 11th of 37 teams.  The 1-2 punch of sophomore Maggie Wagner (19:04 for 14th) and freshman Sydney Seymour (19:13 for 19th) set up the big day for the Jags.  Olivia Battistoni ('17) ran nearly a 2 minute PR to be the next runner across the line.  Seniors Lauren Marconi and Mallory Fahey rounded out the scoring also running season best times in the field of 254 runners.
Last but not least was the open race, in which SJA finish 8th of 33 teams.  Mary Hyland ('17) ran strong to finish 16th place out of 546 runners!  Senior Clare Fibbi had her best race of the year to finish 33rd overall.  Caitlyn Walsh ('18), Bridget Stuart ('15), and Ceci Wagner ('18) finished close behind to wrap up the top 5 scorers.
The Jags split their squad next weekend with the varsity 7 traveling to Oxford, Ohio for the Miami University Invite and the rest of the team going to VASJ's McDonough Invitational at Forest Hills Park in Cleveland Hts.

Top Competition at Hilliard

The cross country team traveled to Hilliard Davidson's Hot Summer Bash last Saturday and ran against some of the best teams in the state.  While the temperatures lived up to the meet's name, the competition did as well with 5 of the top 23 teams in Ohio squaring off.  While coming close, the Jags finished in 6th place just behind those teams.
For the second week in a row the team was led by the 1-2 punch of sophomore Maggie Wagner and freshman Sydney Seymour.  Both girls finished under 20:00 for the first time this season and were 5th and 6th overall.  Seymour's time moves her into 18th on the all-time SJA list and the 5th fastest freshman ever after just two races.  Running a PR and scoring as the 3rd runner for SJA was senior Anna Farris.  Bridget McGuire ('16), Lauren Marconi ('15) and Mallory Fahey ('15) brought in the rest of the varsity scoring for SJA.
In the open race, the Jags showed off their depth again by dominating for the second week in a row with 7 runners finishing in the top 13 overall.  First to the line was freshman Emily Conway followed by; Claudia Becker ('18) in 5th, Katie Butterfield ('16) in 6th, Corinne Baker ('16) in 7th, Alana Vock ('17) in 8th, Victoria Bonca ('15) in 9th, and Katie Pellegrino ('17) in 13th.
Next week the team travels to the Tiffin Carnival to compete in the largest cross country meet in Ohio.

Week of Sept 1

Week of September 1, 2014

Last week was a “down week” mileage wise by about 5 miles per runner.  We will try to bump the mileage back up again for this week before going back down before Miami/McDonough.

Due to some injury concerns, I do not expect to see Seymour, Grove, Carroll, Silva and Stuart at Monday’s run.  Take the extra day off and check with me on Tuesday.

Monday, Sept 1 – Labor Day – no school.  Practice at towpath for long run – specifically at Station Road Bridge Parking lot in Brecksville.  This is just under a 30 minute drive from SJA (no bus provided).  This is a great location and a great place to do a long run.  It is a soft surface, safe, and has a bathroom.  We will have bagels for post-run.  Should be done around 9:45.  Car pool!  Upper classwomen help the youngns!

Tuesday, Sept 2 – first day of school.  Practice at Mastick.  We will meet as a group in arcade first, then determine who our all-time rides will be for the season.  The run will be shorter followed by regular stuff.  We will probably get to mastick by 3:45 and be done at 5:15

Wednesday, Sept 3 – workout at SJA.  3:30-5:15.

Thursday, Sept 4 – cross training day…done by 4:45

Friday, Sept 5 – pre-meet day held at mastick – done by 5:00 then return to SJA for team dinner hosted by Marconi’s (unless being held at their house).

Saturday, Sept 6 – Tiffin Carnival – the biggest meet in Ohio!!!  11:30 bus leave time. 

Sunday, Sept 7 – off day/cross train/active rest

NOTES:

1.    There is an ACT test date on Sept 13.  Please inform the coaches ASAP if you are taking this test.

2.    We did add a meet for Sept 20^th…we will be at Tri-C – a meet hosted by Valley Forge

Meet Review - Early Bird

The Jaguar Cross Country opened the 2014 season at Berkshire's Early Bird Invitational held at the Kent State Geauga branch in Burton.  There were 4 new faces in the top 5 scorers for the Jags, but the result for the varsity was an improvement over last year, as SJA finished 3rd of 22 teams.  The 1-2 punch of sophomore Maggie Wagner and freshman Sydney Seymour led the team with their 10th and 11th place finishes respectively.  Following them to the line over the muddy 3.1 mile course were Olivia Battistoni ('17) in 30th, Mary Hyland (17') in 36th, Mallory Fahey ('15) in 40th, and Bridget McGuire ('16) in 43rd.

In the open race the Jags dominated the front of the field with 5 of the top 9 runners in the race.  Winning the race overall was senior Anna Farris who finished 17 seconds ahead of teammate and runner-up Corinne Baker ('16).  Clare Fibbi ('15), Claudia Becker ('18), and Katie Pellegrino ('17) were also in the top ten for SJA.

Next week the Jags travel to Hilliard Davidson for the Hot Summer Bash where they finished as runner-ups last year.

Week of August 25

Hi all,

There will be a separate email for the post-meet review, results, etc...tonight.  I wanted to get this out earlier for your planning purposes.

We are moving to 3:30 starts all week (sadly).

Monday, Aug 25 - South Mastick 3:30-5:15 - threshold work similar to last Monday

Tuesday, Aug 26 - South Mastick 3:30-5:00 - mileage day

Wednesday, Aug 27 - Memorial Field 3:30-5:15 - ladder work 

Thursday, Aug 28 - SJA cross train day (joggers should come at 3:00 to get their run done first please)

Friday, Aug 29 - leave for Hilliard.  Time to be determined, but expecting something near 1:30 or 2:00pm.

Saturday, Aug 30 - meet at Hilliard Davidson (see itinerary on team website for hotel and race times)

Sunday, Aug 31 - no scheduled work

Monday, Sept 1 - expect a Labor Day long run at the towpath...please block your early morning off for this!!!  probably 8:00am start to beat the heat.

Week of August 18, 2014

Week of Monday, August 18, 2014

Please note!!  All practices are 8:00am starts this week** (if you are a frosh going to the study skill Monday-Wed I will meet you at noon in the arcade at SJA all 3 days for a mini practice in which you’ll be done by 1:00pm)

Don’t forget to get a ½” or 1” binder!!!!

Monday, Aug 18 – South Mastick 8:00-9:30 – threshold workout day

Tuesday, Aug 19 – South Mastick 8:00-9:30 – mileage day

Wednesday, Aug 20 – annual trip to Westlake Rec (sorry east and south siders!!) – 8:00-9:45 - long repeats and hills

Thursday, Aug 21 – cross train day at SJA 8:00-9:30

Friday, Aug 22 – South Mastick 8:00-9:30 (we will not taper/back off mileage for the first meet.  This may seem weird to new people, but our focus is on the end of the season, not the beginning).  BRING YOUR BINDER FOR THIS PRACTICE!

Saturday, Aug 23 – meet at Berkshire Early Bird – Kent State Geauga Branch – see website for itinerary.  First year they are NOT running everyone together.

Sunday, Aug 24 – no organized practice, but there is a fall sports mass and breakfast.  9:30 at SJA.  Please attend if you can with your families.

week of aug 11th

Week of August 11^th…

There is a LOT going on this week, much of it from the A.D. – early season mandatory meetings and such so please do your best to be available.

Also, long range heads-up…instead of the traditional fall sports “picnic”, this year the boosters would like to have a mass and brunch at 9:30 on Sunday, August 24^th.  If you can attend, it would certainly be good for the sports program and for cc in specific.

Monday, August 11^th – 8:00-9:45am.  Mastick.  2000m time trial day.  I really need everyone to be here for this!!!

Monday, August 11^th – 6:00pm.  Picture day.  Bring your uniform and remember to bring proper socks, shoes, and shorts (all black!).  Order forms will be passed out Monday a.m. at practice.  If you didn’t get a uniform you’ll get one Monday night.  We are the second team in the order – when we’re done you can go home.  Probably around 7:00pm.

Tuesday, August 12^th – 8:00-9:30am.  Mastick.  Mileage day like last Tuesday and Friday.

Wednesday, August 13^th – 8:00-9:30am.  SJA.  Cross training day.

Thursday, August 14^th – 8:00-9:45am.  Memorial Field (in Rocky River Reservation).  Workout day – bring spikes to do the last repeat in.

Thursday, August 14^th – 7:00pm – MANDATORY parent OHSAA meeting at SJA.  ALL parents from all high schools are required to attend these meetings (this isn’t just an SJA thing).

Friday, August 15^th – 9:00am-5:00pm.  Canoe run day.  They open at 10:00am, so our bus leaves SJA at 9:00am.  We will go to Canal Fulton Canoe livery http://www.canalfultoncanoelivery.com/

They have a waver to sign that will be passed out this week.

The runners will canoe downstream then run back along the river on a towpath (about 5 miles).  If the athlete isn’t able to run 5 miles for some reason then she can ride back on a van and run from the picnic area).

After the run we will eat and have a short “team camp” to discuss a variety of topics.  The goal is to leave Canal Fulton just before 4:00pm and be back at SJA by 5:00pm.

For the picnic I will provide plates, cups, plasticware, etc…I will also provide hot dogs, buns, and condiments.  Bring anything else you may need specifically for your own diet.

Seniors:  you are assigned nothing – you’re seniors so we’ll revere you for the day.  However you may bring something if you so choose.

Juniors and frosh: please bring side dishes

Sophomores last name A-K – bring some fruit please

Sophomores last name L-Z – bring a dessert that is less healthy than fruit

Saturday and Sunday – last weekend without a meet, so you are again asked to train on your own.  Stay healthy, sleep well, and eat properly (other than the hot dogs and non-fruit desserts on Friday).

Week of August 4th...it's finally here!!!

Hi all,

Let me begin with important notes!

1.    Rocky River Drive is under construction, so traffic is much slower – add at least 5 minutes of time for your travels for practices at SJA.

2.    The Rocky River Metroparks has announced there will be random closures of segments of Valley Parkway.  They have not listed when and where the Parkway will be closed.  If I, or anyone else, knows of a closure that affects our practice days please tweet it out and tag @sjatrackcc so I can retweet it ASAP.

3.    Team pictures are different this year.  They are EARLY!  Monday, August 6^th to be exact at 6:00pm (at SJA).  Please re-schedule work or other conflicts so you can be in the picture!!!  You will be given uniforms at Thursday’s practice.  New runners, we do not provide shorts, so you will want to purchase some comfortable ALL BLACK shorts or spandex…either model is allowed.  The OHSAA has crazy rules, so be advised now you can only have ONE logo on your shorts and it has to be small…the giant Nike Swoosh on some shorts is too large.  You CANNOT have any other print on your shorts and no white stripes (or any other color) anywhere on the short.  Plain, simple, all black is what we wear.  Perhaps ask older athletes where they got their shorts.  (for the picture you can fake it with whatever you have).

4.    The all-day camp planned for this Friday has been changed.  On Friday, August 8^th we will have a regular run at 8:00 am at South Mastick.  The day camp will be the following Friday in combination with the canoe run.

5.    Parents – If you aren’t receiving emails from me, please email me at fkieser@sjastudents.org so I can add you to the list!

6.    As you should know by now, each athlete must have her OHSAA physical in our hands and updated each season – here is the link to print that form.  Please have everyone sign it!  http://www.ohsaa.org/medicine/PPE_2014-15.pdf

7.    You should also know by now each athlete’s parents are to update “paperwork” online with software called “FinalForms”.  You can find a link to this on our team website and on SJA’s athletic website.

8.    Our first meet is Sat, Aug 23^rd!

I am VERY excited for the season to start.  We have an incredible bunch of young ladies – they are very nice to be around.  The question is, are they ready to train???  We will find out.

More to come soon!

Monday, August 4^th – 1^st official practice at SJA.  8-10:00am.  Perhaps come a few minutes early to allow AD to check paperwork and turn in OHSAA physical.

Warm-up, short run, circuits of: lifting, hurdle mobility, core, and drills.

Tuesday, August 5^th – South Mastick park…8-9:30am.  Regular mileage run.  Focus on pace.

Wednesday, August 6^th – Meet in parking lot behind Second Sole Rocky River…(address is 19341 Detroit Rd, Cleveland, OH 44116).  We will jog to the Detroit bike path hill for repeats.  We will then go to Second Sole for brief shoe clinic, etc…They will have the store open only for us and will provide bagels.  Shoes and spikes will be sold at discount.  Parents can begin pick up at 9:30.  You do NOT have to purchase anything, but get spikes soon so we can practice in them a little before the first meet.

Thursday, August 7^th – practice at SJA…8-9:40am.  Short mileage/cross train day.  Same activities as Monday.

Friday, August 8^th – South Mastick park 8-9:30am…same as Tuesday.

Sat and Sun – on your own…no mandatory practices.

Future at a glance…(all 8am)

Monday, Aug 11 – S. Mastick (time trial #1 – be there!!)…pics 6pm at SJA

Tuesday, Aug 12 – S. Mastick mileage day

Wednesday, Aug 13 – short day/cross train day at SJA

Thursday, Aug 14 – workout at Memorial Field (in Rocky River Res 4 miles north of South Mastick

Friday, Aug 15 – Canoe run and team camp

Sat and Sun – on your own – no mandatory practices.

Week of July 21 and beyond!!

Hi all!

NEO cc camp is beginning Sunday, so here is the information the rest of you need for the following weeks.  

Conditioning WILL continue with Coach McHenry at the same place, but at different time.  For the next 2 weeks all conditioning will be from 6-7:20pm on Mon, Wed, and Fri.

The first week of official practice looks like this:

Mon, Aug 4 - 8-10:00am at SJA...everyone must have an OHSAA physical in our possession.

Tuesday, Aug 5 - 8-9:30 at South Mastick

Wed, Aug 6 - 8:00-10:00am - at Second Sole Rocky River.  This is a shoe clinic day for us.  We will run at 8:00am and we will have an hour of the store's time from 9:00-10:00am to get educated on shoes, spikes, etc...parents can feel free to hand their credit cards to their daughters (haha) or stop in early to make a purchase if necessary.  No purchase is necessary at all!!!!

Thursday, Aug 7 - practice at SJA 8:00-9:40

Friday, Aug 8 - 8:00 - the plan is to have team camp day until 5:00pm...logistics are still be ironed out, but please set the day aside if you (team members) have jobs - rearrange your schedule.

Saturday and Sunday are run-on-your-own days.

Note....the following week on Friday Aug 9 we will be doing the annual canoe run.  This involves us taking a bus to Canal Fulton, canoeing with a partner down a river 5.5 miles and running back up the towpath next to the river for about 4.5-5.0 miles.  Be ready for that!!!

Parents - if I don't have your email please send it to me at fkieser@sja1890.org

All of you can follow us on twitter @sjatrackcc

thanks!  Coach Kieser

--

"BUILD!'

www.sjaxc.blogspot.com

www.sjatrackandfield.blogspot.com

 

No conditioning Friday, July 18th

We had 4 good days of running at Youth camp this week and begin NEO camp Sunday, so we are taking today off from organized running.  You may run on your own!

Week of July 14 and future weeks

This week is our youth cc camp - it will meet Mon-Thurs from 9-12:00.  All athletes on the high school team can serve as counselors and get service hours for it (regardless of age or ability).

Next week is team camp.  For those not going you have conditioning with Coach McHenry at South Mastick on Mon, Wed, and Fri at 6:00pm.  It will be the same schedule the week after for everyone.

Official practice begins Monday, August 4th at SJA at 8:00am.  You have to have an up-to-date OHSAA physical...get that scheduled now!

thanks!

Conditioning begins!

Hi all,

This week marks the beginning of our conditioning period for our season.  If you haven't been running, then it is indeed time to start the build up!  All conditioning will be at South Mastick park (directions on the website).  

These conditioning days will be simple.  We will warm-up, stretch, run, do some pick-ups, do some push-ups/sit-ups and go.  Mileage will start easy (2-4 miles on the first day) and we will build up each week.  Shorter mileage people will probably be done earlier - perhaps 9:15, while longer people may be done at 9:30 or a little later.

We will discuss how much you should be running at conditioning Monday.  I will also be posting some guidelines on our team website.

For conditioning days you should consider having a "McHenry" bag ready...that includes:

towel

bug spray

sunscreen

extra socks

hair scrunchies/ties

band-aids (for the blisters?)

water bottle

If you have any questions you can call or text me at 216 252-7866

--

"BUILD!'

www.sjaxc.blogspot.com

www.sjatrackandfield.blogspot.com

 

Sign Up and be ready for this fall!

The time has come to start preparing mentally and physically for the fall 2014 season!

The basics:
1.  The in-school informational meeting will be Thursday, May 15 during first activity block in Room 331.

2.  Everybody needs to have an updated OHSAA physical each year.  See the link list to print this form.

3.  Everybody needs to be current on their "finalforms" online paperwork.  If you already have this from a previous season then a few simple clicks of the mouse will get you updated!

4.  See the "working schedule" for the important dates this summer/fall, and the calendar for all the summer conditioning runs.  If you're in town we want you coming to those runs to build up your fitness.

Contact Coach Kieser at fkieser@sjastudents.org for more questions.