Week of August 28th

Week of August 28^th

Be sure to have your watches and don’t forget your shoes! 

Also, not included on the order form was a nice Nike hat with SJA and a winged foot logo on it.  These sell for $25.00.  Some people expressed interest in this and I was told those can be made quickly, so if you’d like one let me know now and we’ll get it printed (and pay later).

Monday, August 28^th – Mastick AT run 3:30-5:20. 

Tuesday, August 29^th – mileage, lifting, and core at SJA.  Groups 1-2 done by 4:45.  Groups 3-5 done by 5:15.

Wednesday, August 30^th – fartlek at Mastick 3:30-5:15. 

Thursday, August 31^st – cross train day at SJA 3:15-5:00.

Friday, September 1^st – Overnight trip to Cedarville, Ohio.  We ask each athlete to contribute $10.00 toward the cost of the hotel and meals.  This will be collected as we get on the bus to leave.

We will provide dinner Friday night, breakfast Saturday morning, and lunch on Saturday (and hotel).

Hotel:  Comfort Suite, 121 Raydo Circle, Springfield, 45506

                    (937) 322-0707

Bus bus leaves at noon, so have your stuff downstairs and loaded beforehand.  We are headed straight to the course to have our pre-meet practice, so be dressed for that (don’t travel in school uniform!).  Please inform the teachers of your afternoon classes that you will not be in attendance.  You are responsible for any work you miss!

The course is at the DeWine family Farm 2587 Conley Road, Cedarville, OH, 45314

The full information packet from the host school (Thomas Worthington), is attached.

                For athletes not traveling to the overnight, it would help you greatly to still run a 5k so you’re on the same page as everyone.  Here is a link to a 5k in the City of Brooklyn that is on Saturday morning.  Consider signing up and running!  Let me know how you do (I’ll be looking up results).  There is a 5 miler in Westlake as well if you are so inclined.

                http://www.hermescleveland.com/roadracing/events/suburbanhealth.asp

Saturday, September 2^nd – 1^st race of the season!!!

9:20 – begin warm-up

10:20 – SJA v Thomas Worthington (all 46 of our travelers are expected to race as of now)

11:00 – cool down

11:30 – team meeting and snacks.  If any parent would like to help pitch in for setting up tables and some snacks for the team for post-race re-fueling, please let me know!

A more specific plan will be given to athletes Friday night, but the general idea is to eat a light meal at 7:00, leave the hotel at 8:15, race at 10:20, watch all the races after us, leave at 1:00, stop for lunch, return to SJA between 5:00-6:00pm.

Sunday, September 3^rd – recover.  Hiking, walking, bicycling, swimming, lifting weights are all good ideas.  Use the muscles the day after your first race to help get the ache out!

Monday, September 4^th – Labor Day long run.  Instead of working out with Woodridge again, we are going to go back to the Labor Day long run at Station Road Bridge parking lot in Brecksville.  It is part of the CVNP.  8:30-10:30.

Week of August 14th, 2017

This week's schedule is below.  A few notes to pass along first.

Team Gear orders are due MONDAY at practice.  Be sure your checks are NOT written to SJA, instead they should be written to KRH Trading.  If you did not get the paper for ordering look for a separate email with an online version of the order form.  We ask that every athlete order a team t-shirt and that new athletes order the jacket and pants for warm-ups.  This is a one-time purchase that will cover cc, indoor, and outdoor track for 4 years (that’s 12 season for the price of one!!)

The post-season information has finally been posted.  We will be competing at Medina again with 5 teams qualifying to the Boardman regional.  This will be a tough district, but finishing top 5 certainly within our grasp.  Our top 7 runners will be competing in this meet.

The first meet is near Cedarville, Ohio.  It is an overnight trip.  We will leave Friday at lunch and return somewhere near 7:00pm Saturday evening.  This meet includes a series of elite level dual meets – our meet is with Thomas Worthington.  We will only take athletes who have been regularly attending the first week’s practices.  If any athlete in the first 4 weeks misses 5 practices for any reason they will not be attending this overnight trip.  This is a very generous amount of misses – most programs would probably cut an athlete that misses more than one practice per week on average.  These people will not be in trouble, they simply will not be traveling on the overnight and will begin their season the next week at Tiffin.

Saturday, August 19^th is the annual canoe run in Canal Fulton.  Athletes will need money, a signed waiver, and pack a lunch for a picnic after.  We will have bus transportation to and from the canoe run.  Bus leaves at 8:00am and will return by 4:00pm if not sooner.

Saturday, August 26^th is when teams will be allowed to have their first meet.  We will have some form of an intersquad 2 mile race instead since we are starting a week later.  Please do not schedule anything for this morning!  You will be free after 12:00 if not sooner.

We have a twitter you can follow - @sjatrackcc

We have a team website – www.sjaxc.blogspot.com

We have a “remind” app – go to www.remind.com, sign up and look for SJA cross country.

Monday, August 14 – 8:00-10:00 at Mastick.  2000m time trial #1.  This is a 1.25 mile hard run in which I can base workout goal times on.  Team Gear forms due with money!!!!

Tuesday, August 15 – 8:00-10:00 at Mastick.  Long run day. 

Wednesday, August 16 – 8:00-9:45 at SJA.  Cross Train day.

Thursday, August 17 – 8:00-10:00 at Mastick.  AT (tempo run) day.

Friday, August 18 – 8:00-10:00 at Edgewater.  Easy mileage, sand sprints, beach yoga.

Saturday, August 19 – canoe run (see above)

Sunday, August 20 – on own