2017 Conditioning starts soon!

The schedule for the summer has changed a little, so be sure you have the updated calendar.  It is on this website in the tags at the top.
Starting June 19 - Mon and Fridays at Mastick 8:00-9:30, Wednesdays at SJA 8:00-10:00am.

We have 6 captains this summer/fall!  Quinn Patton, Emily Conway, Ceci Wagner, Claudia Becker, Sydney Seymour, Caitlyn Walsh.  We are meeting this Friday at SJA at noon!!  Only the captains need to be at this meeting ;-)

Make sure you have good shoes on your feet - if you have doubts, get new ones ordered soon.  We highly recommend Second Sole of Lakewood for all your shoe and apparel needs.

review of Portage results

Look at the results of everybody near you in your race.  Look how many people finished near you.  Understand the importance of what just 5 seconds can do to your place (either 5 seconds faster or slower).  Varsity – we hoped for a faster first mile, but we didn’t get out well enough.  At this level, after a mile you tend to run with whoever you start with.  If you go out with the 5:50 people, you’ll probably stay with them.  If you go out in 6:05 or 6:15 you’ll probably stay with those people.  We’ve discussed it before – there is an ART to knowing how to run the first mile (not too fast, not too slow). 

For those of you who ran a great race, think about what was different that you did so well.  Sure the weather was good, but I’m willing to bet because you knew it would be fast you were more mentally engaged.  You were going to PR no matter what because you were convinced you would PR.  Mind over matter.  How do you continue this into the future AND keep improving.  The season isn’t over – you can get even faster!!!!!

Lastly, look at the team result sheet for all the teammates who PR’d.  Pick 3 people you don’t usually talk as frequently and send them an email congratulating them on their PR.  It doesn’t have to be a long email, just a quick note.

Special shout out to our over 1 minute PR people (and sadly some weren’t nominated for athlete of the meet)

Marie Musser – 1:07

Maura Jordan – 1:05

Caitlynn Keyser – 1:01

Alex McGuire – 1:16

Rachael Ialacci – 1:03

Alyza Titschinger – 1:16

Molly Corrigan – 1:25 (wow!)

Sarah Dever – 1:06

Rachel Mancuso – 1:22 (wow!)

Athie Dek – 1:47 (double wow!)

Week of October 10th

Greetings all!

The trip to Michigan, although a giant stress on me at times, was a success.  The girls behaved fantastically (at least as far as I know!) and they raced very well too!  44 out of the 55 girls that raced ran a season's best or a personal record, and some of those PR's were BIG.  I'm glad they took advantage of the weather, course, and competition - that's what it's all about.  In typical coach fashion I'm hoping we have all learned that there is always more in the tank than we once believed.  Perhaps some of you have shown yourself you can do even more.  There are 10 days left until the last meet for the JV, and in some ways, the varsity season is really just beginning.

We have 2 meets left.  Sim Earich is at the Trumbull County Fairgrounds next Saturday.  It is flat and very fast.  Everyone except varsity will be running.  The following Wednesday is senior night.  I believe we will run the girls at 5:00pm and the boys to follow.  I think we will try introducing the seniors after and go straight into the picnic.

For senior night we will need a lot of pre-race parent help to clear the course.  We have found a few good leaf blowers do the trick.  If you have a back pack blower and an hour on the night before that would help a lot!  We will need some touch ups at 4:00pm on the day of the race as well as I'm sure leaves will fall overnight.

There are some goofy school schedules coming up - I may not be aware of all of them, so let me know please!

Uniform collection will be after school one day after the JV season ends.  Please have uniforms washed before then.  A date will be set.

The end-of-season banquet will be catered completely this year, so no potluck style.  I believe a cost of $5-10 per person will be required.  More on this as it gets closer (I can't even remember the date, but it's a week or two after the state meet in November).

Monday, Oct 10 - regular run at Mastick.  Some sprints after, but no intervals.  Just mileage.  Should be done by 5:15.

Tuesday, Oct 11 - regular Tuesday at SJA.  Done by 5:00

Wednesday, Oct 12 - mass day, we might get out early.  Workout at Memorial.

JV - repeat 500's.

varsity - repeat 1000's

Thursday, Oct 13 - regular Thursday at SJA.  Done by 5:00

Friday, Oct 14 - no school

practice time TBD....location is Mastick.

Saturday, Oct 15 - meet at Sim Earich (JV race), varsity has workout.  

Varsity is: Allen, Seymour, Wagner, Battistoni, Keim, Walsh, Saul, Hahn (one of these 8 will be racing senior night pending Wagner's health)

Sunday, Oct 16 - open house 1:00-4:00.  Help me in the gym if you want service hours (can't be an ambassador already working for admissions)

If you (a few of you) want to make a new bulletin board for cc and track please do!  You can get service hours for this!!!  Ask me for more info on this.

Monday, Oct 17 - no school...practice time and location TBD

Tuesday, Oct 18 - practice at Mastick - pre-meet and course clean-up day.

Wednesday, Oct 19 - testing day - seniors off, the rest done by noon.  

Seniors meet for "photo" shoot at 2:00.  The rest come down at 3:00 to make sure course is ready.

girls race (all non-varsity) at 5:00...Mentor has a 4 year win-streak against us.  I want that streak to end AND the course record of 20:40 to go down!!!!!!

Picnic to follow.  This will involve different grade levels bringing different foods.  This will be a cookout, so burgers and hot dogs available.  

Thursday, Oct 20 - normal day for varsity and alternates...at SJA

Friday, Oct 21 - pre-meet day at Mastick

Saturday, Oct 22 - districts at Willoughby South High School.

varsity runs at 2:30.

teams to beat...Hudson and Twinsburg (and Mentor too!!!)

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