Week of Sept 26

We had some wonderful races yesterday at Cloverleaf - congrats to the many who PR'd and ran tough.  There wasn't much flat on that course, so to run a PR (or close to a PR) means you were on your game!

JV/reserve/open - we are down to the final 4 weeks (just under, actually) - do everything right!!!!!!  

No more illnesses - records of missed days due to illness are not the kinds of records we want to set.  Hydrate, Vitamin C, Zinc, SLEEP, balanced diet, avoiding sick people, not sharing bottles, are all things you can control to a large extent.  Be healthy!

Remember this is a Friday meet week, so everything is bumped up a day.

Monday - cross train at SJA (regular Tuesday).  Done between 5:00-5:15

Tuesday - workout at Memorial.  We are doing repeat 800s again but with new goal times and shorter recovery.  This is how we build our endurance!

done by 5:30

Wednesday - cross train at SJA (regular Thursday) - Done by 5:00

Thursday - pre-meet day at Mastick followed by team dinner (YUM!)

Friday - meet at Gilmour Academy.

dismissed at 2:30, but leaves at 2:50

varsity - 5:30 (Seymour, M. Wagner, Allen, Keim, Obatt, Walsh, Saul, Hahn) We can run up to 9 in varsity

JV - 6:30 the rest of the PR hungry Jags!...we are expecting nearly everybody else to be back and running for this meet with just a few exceptions.  This is a big test for being ready to go for Portage the following week.

Saturday - morning long run at Mastick.  This is the last long run for all!!!  Captains - are you making pancakes???  Do we need electric griddles?

I will recommend an 8:30 start (so done by 10:30-10:45) unless the groups asks for a different time.

Sunday - on own

normal week the following week except Wednesday early dismissal and bus (touring bus) leaves at lunch time on Friday for Michigan.

Week of Sept 26	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	total
location	SJA	Memorial field	SJA	Mastick	Gilmour	Mastick	On own	Last big mileage week!
group	Cross train and light mileage	Repeat 800s	Cross train	Pre-meet	competition	Long run (last one of year)	recover
1	0	1wup, 1wdn 4.5	0	3	4.5	5-6	0	17-18
2	2	1wup, 1wdn 4.5 or 5	0	3	4.5	6-7	0	19.5-21
3	3	1wup, 1wdn 4.5, 5, or 5.5	0	3	5	7-9	0	22.5-25.5
4	4	1.5wup 1.5 wdn 6	4	4	6	8-10	0	32-34
5	5	1.5wup, 1.5wdn 6.5	5	4	3 in am 6 in pm	9-10	4-5	42.5-44.5

Week of Sept 5

What a great official start to the season yesterday!  Cross country is a great sport, and one of the perks to it is seeing so many young athletes rejoice in the successes they've earned through their own hard work.  The season is very early - a lot of work still needs to be done, but when the first meet shows such promise I can only hope it proves to the girls (and everyone else) that their training is working!  Keep it up!

Monday is a special practice on labor day.  We are going to meet with, and perhaps run with, the girls from Woodridge HS.  We are meeting at Pine Hollow picnic area in the Cuyahoga Valley National Park.  A map of the location is attached.  Here is the address.  5465 Quick Rd, Peninsula, OH 44264

There are a few ways to get there....the easiest is to take the turnpike East to Route 8.  Take Rt 8 SOUTH the Rt 303 exit.  At that exit GO STRAIGHT on old Rt 8.  Turn right on Quick Road and follow for a few miles until you see the Pine Hollow area.  My car, silver GMC Terrain license 13-XK will be there.  I'll be arriving early to measure/mark our route.

Second big thing - this coming weekend is a FAST big meet at Tiffin.  However it is also ACT weekend.  What is nice is our races are in the late afternoon.  Typically all of our girls have been able to take the test and comfortably drive to Tiffin for their race.  It is best to find out who is testing and where, then share a ride to the meet.  Look at the race times for Saturday and let me know if all is not well and we can try to change something.

mileages come out later tonight.

Monday, Sept 5 - practice at CVNP - Pine Hollow.  Hilly run day.  

8:30-10:30...parents feel free to come hike with the family or ride your bike on the towpath a few miles away (or the bike and hike which goes to Stow also a few miles away - no gravel).

Tuesday, Sept 6 - normal SJA Tuesday practice.  Done by 5:15

Wednesday, Sept 7 - AT run at Mastick.  Done by 5:15

Thursday, Sept 8 - normal Thursday cross train at SJA.  Done by 5:00 

Friday, Sept 9 - normal Friday pre-meet at Mastick.  Done by 5:00 then back to SJA for team dinner!!!

Saturday, Sept 10 - meet at Tiffin (hedges boyer park)

3:05 - varsity B (top 3 get plaques) - Conway, Hahn, Vovk, Grant, Hyland, Perkins, C. Wagner

4:00 - varsity A (top 5 get plaques)  - Seymour, M. Wagner, Allen, Keim, Battistoni, Walsh, Saul

4:55 - open....anybody not in first two races.

Sunday, Sept 11 - on own

early notice - September 18th is Heroe's Run - a chance to earn more service hours by working the road race at SJA

Week of Sept 5	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	total
location	Pine Hollow CVNP	SJA	Mastick	SJA	Mastick	Meet at Tiffin	On own
group	Hill run	Cross train	AT run	Cross train	Pre-meet	Competition	recover
1	4	0	4	0	3	4.5	0	15.5
2	4	2	5	0	3	5	0	19
3	5	3	6	0	3	5	0	22
4	6	3	6	0	4	6	0	25
5	7	4	7	0	4	6	4	32