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.