Week of Sept 4

Week of September 4, 2017

Advanced head’s up for athletes…the cross country team will again be helping at the Hero’s Run held at SJA on Sunday, Sept 17.  This is another opportunity to get service hours (which I heard many freshmen talking about on the way to Cedarville).  Generally the race needs help at the mile marks reading out time as well as help at the finish line.  Volunteers are asked to arrive by 7:30.  The race begins at 8:30.

If anyone feels they should be moved up (or back) a clump, please send me an email stating so.

Monday, Sept 4 – Labor Day long run at Station Road bridge in Brecksville.  We will be running south on the towpath.  8:30-10:30.  (runners going shorter distance may be done sooner)  (injured runners need not attend unless they bring a bike and want to get a ride in).  Be prepared to do your longest run of the season so far.

Here is the address for GPS sake - 13513 Station Rd. Brecksville, OH 44141

In general, take I-77 south to Route 82 east through “downtown Brecksville”.  Continue to Riverview road (2 miles past route 21?).  Turn right on Riverview, go down the hill, then turn left into the park.  You’ll cross the train tracks in order to park.  25 minutes from SJA.  Has a bathroom and water fountain.

Tuesday, Sept 5 – 3:15-5:15 at SJA.  2 miles for 1 & 2, 3 for 3, 4-5 for group 4.  Lift, and other cross train

Wednesday, Sept 6 – early release day, but I can’t get out early (meetings).  3:15 – captain-led post-race goal session and review plus goal setting for Tiffin in room 331.    At 3:45 travel down to Memorial, and begin warm-up.  Group 4 – 2 miles (4 loops), Group 3 (1.5 miles), everyone else 1 mile wup.  I will be at memorial by 3:40 to start the actual practice.  Done by 5:00.  (workout likely to be a hard 800 with a big rest followed by “paced” 800’s with shorter rest between)

Thursday, Sept 7 – typical Thursday – all done by 5:00

Friday, Sept 8 – pre-meet workout of 3-4 miles.  Location to be determined (either Mastick or SJA).  Team dinner at SJA at 5:15 for the whole team!

Saturday, Sept 9 – Tiffin Carnival.

Anyone taking the ACT (or is it SAT weekend) and driving out separately please inform coach ahead of time please. 

As always, athletes are expected to stay for all of our team’s races and not just their own.  Injured runners are expected to travel to all meets to help collect splits, etc…

Tiffin is 1:40 away, but give 2 hours of travel time due to traffic congestion at the race site.

12:00 – bus leaves for Tiffin

4:00 – Varsity I-A race – top 7 (to be determined based on many factors)

4:55 – Div I open race – rest of team

Estimated return to SJA is 8:00-8:15pm

Sunday, Sept 10 – cross train on own.  Get healthy, stay healthy!!