Friday's run will be a breakfast run at First Watch in Rocky River (Detroit Road across from Second Sole). 9:00am
Bring money for breakfast (and maybe a dry shirt!) after.
Group 4 - 40 min
Group 3 - 35 min
Group 2 - 30 min
Group 1 - 25 min
If you are a "shin person" and need a soft surface you can try Rocky River's track just up the street, go to Memorial Field, or run at mastick before (or after) the breakfast. Take care to do the right thing!
Saturday - 8:30 am at Station Road Bridge parking lot of the Brecksville Reservation. See the post below with directions, etc..
This is official practice. We're doing a long run on the Towpath heading south from Station Road. All parents and families are welcome to join along for a run or bike. Give about 30-35 minutes of travel time from SJA (more if you live further away).
Roughly the distances are: (with exceptions of course)
Group 4 - 10 miles
Group 3 - 8 miles
Group 2 - 6 miles
Group 1 - 4 miles.
You'll have 15 minutes to get loose - the run will begin at promptly 8:45.
I-77 South to Rt 82 exit
Rt 82 EAST - past Rt 21
Turn right on Riverview Road and go down the hill
Turn left at bottom of the hill into the Station Road parking lot driveway. Look for our cars.
I'll be out running already, so calling/texting me will be futile.
See you there!
Thursday, August 19, 2010
Tuesday, August 17, 2010
Directions to Saturday's practice
This Saturday's practice is moved up to 8:30 am and will be held at Station Road bridge. This is due to a bridge out on the north part of the path.
From SJA it takes about 30-35 minutes to get to this location. We are practicing on the towpath for:
1. a change of scenery
2. flat surface for long run
3. softer surface for long run
Directions to Station Road Bridge (Brecksville)
From SJA
I-90 East to downtown.
Jennings or I-490 to I-77 south (whatever you prefer).
I-77 south to Brecksville exit 148A (Rt 21 East)
Follow Rt 21 East through downtown Brecksville to Riverview Road (this is about 3 miles from I-77 and has a stoplight)
Turn Right on Riverview, go down hill, and turn LEFT into the park. This is Station Road picnic area. You will cross a train track - park anywhere. Click on link below to see a map of the last few miles.
http://www.gmap-pedometer.com/?r=3968821
From SJA it takes about 30-35 minutes to get to this location. We are practicing on the towpath for:
1. a change of scenery
2. flat surface for long run
3. softer surface for long run
Directions to Station Road Bridge (Brecksville)
From SJA
I-90 East to downtown.
Jennings or I-490 to I-77 south (whatever you prefer).
I-77 south to Brecksville exit 148A (Rt 21 East)
Follow Rt 21 East through downtown Brecksville to Riverview Road (this is about 3 miles from I-77 and has a stoplight)
Turn Right on Riverview, go down hill, and turn LEFT into the park. This is Station Road picnic area. You will cross a train track - park anywhere. Click on link below to see a map of the last few miles.
http://www.gmap-pedometer.com/?r=3968821
Friday, August 13, 2010
Next week
Hi all
First the paperwork issue. This should have all been turned in last Monday. Below is the most up-to-date list I have. It is also on our website under the link for "roster and medical forms". www.sjaxc.blogspot.com These athletes are not allowed to practice unless this paperwork is turned in, so please bring it Monday! Physicals can be done at the Rocky River Urgent Care on Detroit across from Mitchell's ice cream for $20
Chambers – physical
Dunn – physical, EMA, Fairview, Handbook
Egan – physical, EMA, Fairview, Handbook
Grove – physical, EMA, Fairview, Handbook
Kramer – EMA, Fairview, Handbook
Nagy – physical, EMA, Fairview, Handbook
Saul – page 3 and 4 of physical
Semidey – EMA, Fairview, Handbook
Simone - EMA, Fairview, Handbook
Simpson – physical, EMA, Fairview, Handbook
Steve – Fairview
Williams - EMA, Fairview, Handbook
Today's time trial was pretty darn good. The results were pretty favorable and here's an example of why - our 13th finisher (Schwind) ran over a minute faster than our 13th finisher when we did this last year at this time. That is significant! Stay healthy and keep progressing! Help each other.
Currently our roster is at 51 athletes. There is hope for an assistant coach soon, but I won't make any official announcements until all the paperwork is in.
Next week marks the last week of summer (for me). I have some teacher days at the end of the week, but we will keep practices in the morning all week.
If possible, make sure you get some cross country spikes soon. We will do part of next Wednesday's practice in them. These can be purchased at a running shoe store like Second Sole in Rocky River (on Detroit across from Rockport plaza) or if you know what you want you can try Dick's. They should not be as expensive as regular running shoes but definitely help performance. Make sure they are NOT sprinter spikes (there is a big difference in the heal). You can get cross country spikes or distance spikes for track - either is fine.
Next week's schedule:
Monday, August 16th - 9-11am - Mastick - tempo run
Tuesday, August 17th - 9-11am - SJA - regular run and lift
Wednesday, August 18th - 9-11 or noon??? Edgewater Upper Park - pavilion closest to the hill
Thursday, August 19th - 9-11am - SJA - circuit day
Friday, August 20th - no organized practice...meet and run on your own.
Saturday, August 21st - 9-11am - towpath for long run. Plan is Independence parking lot unless towpath is still closed at that end. Stay tuned.
Sunday, August 22nd - no practice - Fall Sports Picnic backyard of SJA at 3:00pm
First meet is coming up soon!!!! August 28th - see you soon!
Coach Fred Kieser
First the paperwork issue. This should have all been turned in last Monday. Below is the most up-to-date list I have. It is also on our website under the link for "roster and medical forms". www.sjaxc.blogspot.com These athletes are not allowed to practice unless this paperwork is turned in, so please bring it Monday! Physicals can be done at the Rocky River Urgent Care on Detroit across from Mitchell's ice cream for $20
Chambers – physical
Dunn – physical, EMA, Fairview, Handbook
Egan – physical, EMA, Fairview, Handbook
Grove – physical, EMA, Fairview, Handbook
Kramer – EMA, Fairview, Handbook
Nagy – physical, EMA, Fairview, Handbook
Saul – page 3 and 4 of physical
Semidey – EMA, Fairview, Handbook
Simone - EMA, Fairview, Handbook
Simpson – physical, EMA, Fairview, Handbook
Steve – Fairview
Williams - EMA, Fairview, Handbook
Today's time trial was pretty darn good. The results were pretty favorable and here's an example of why - our 13th finisher (Schwind) ran over a minute faster than our 13th finisher when we did this last year at this time. That is significant! Stay healthy and keep progressing! Help each other.
Currently our roster is at 51 athletes. There is hope for an assistant coach soon, but I won't make any official announcements until all the paperwork is in.
Next week marks the last week of summer (for me). I have some teacher days at the end of the week, but we will keep practices in the morning all week.
If possible, make sure you get some cross country spikes soon. We will do part of next Wednesday's practice in them. These can be purchased at a running shoe store like Second Sole in Rocky River (on Detroit across from Rockport plaza) or if you know what you want you can try Dick's. They should not be as expensive as regular running shoes but definitely help performance. Make sure they are NOT sprinter spikes (there is a big difference in the heal). You can get cross country spikes or distance spikes for track - either is fine.
Next week's schedule:
Monday, August 16th - 9-11am - Mastick - tempo run
Tuesday, August 17th - 9-11am - SJA - regular run and lift
Wednesday, August 18th - 9-11 or noon??? Edgewater Upper Park - pavilion closest to the hill
Thursday, August 19th - 9-11am - SJA - circuit day
Friday, August 20th - no organized practice...meet and run on your own.
Saturday, August 21st - 9-11am - towpath for long run. Plan is Independence parking lot unless towpath is still closed at that end. Stay tuned.
Sunday, August 22nd - no practice - Fall Sports Picnic backyard of SJA at 3:00pm
First meet is coming up soon!!!! August 28th - see you soon!
Coach Fred Kieser
Sunday, August 8, 2010
Week of Monday, August 9th
Woohoo First Week of Practice! You MUST have an up-to-date OHSAA physical on file to participate. Bring it Monday!
But don't forget MANDATORY PARENTS MEETING SUNDAY AUGUST 8TH AT 7:00PM! One parent has to attend.
Below is the weekly schedule of practices. All practice times are 9-11am.
Big Sisters - please bring your Lil Sis gift bag this week if you haven't already.
Monday - practice at SJA. Team meeting then simple run behind school.
Tuesday - practice at Memorial Field - repeat 400's as before, just a little less rest.
Wednesday - practice at South Mastick picnic area - regular run
Thursday - practice at SJA - circuit day
Fruday- practice at South Mastick picnic area - 2000m time trial
But don't forget MANDATORY PARENTS MEETING SUNDAY AUGUST 8TH AT 7:00PM! One parent has to attend.
Below is the weekly schedule of practices. All practice times are 9-11am.
Big Sisters - please bring your Lil Sis gift bag this week if you haven't already.
Monday - practice at SJA. Team meeting then simple run behind school.
Tuesday - practice at Memorial Field - repeat 400's as before, just a little less rest.
Wednesday - practice at South Mastick picnic area - regular run
Thursday - practice at SJA - circuit day
Fruday- practice at South Mastick picnic area - 2000m time trial
Sunday, July 18, 2010
Week of Monday July 19th
Youth Camp Week!
Hi gang. This week is our Youth CC camp, or Kiddie Camp as some call it. All athletes are asked to be counselors. You get service hour credits, great knowledge, and excellent fitness for your efforts. This will not be stressful for you even if you yourself are a new runner. Please wear SJA clothes, interact with the campers, and follow my lead.
Time Schedule for the camp.
Mon-Thurs (NO FRI)...The camp runs from 9:00am - noon for the campers. Athletes please be at SJA at 8:30 on Monday and 8:45 the rest of the week for organizational purposes. Let me know in advance if you have to miss a day or two - a few of you have already done so - thanks! If you do miss camp, please run on your own.
New to add to the calendar - MANDATORY parents meeting. This will be at SJA 7pm Sunday, August 8th - the day before the first official practice. At least one parent has to attend. If that is not possible please call the A.D. at (216) 251-5495.
Hi gang. This week is our Youth CC camp, or Kiddie Camp as some call it. All athletes are asked to be counselors. You get service hour credits, great knowledge, and excellent fitness for your efforts. This will not be stressful for you even if you yourself are a new runner. Please wear SJA clothes, interact with the campers, and follow my lead.
Time Schedule for the camp.
Mon-Thurs (NO FRI)...The camp runs from 9:00am - noon for the campers. Athletes please be at SJA at 8:30 on Monday and 8:45 the rest of the week for organizational purposes. Let me know in advance if you have to miss a day or two - a few of you have already done so - thanks! If you do miss camp, please run on your own.
New to add to the calendar - MANDATORY parents meeting. This will be at SJA 7pm Sunday, August 8th - the day before the first official practice. At least one parent has to attend. If that is not possible please call the A.D. at (216) 251-5495.
Sunday, July 11, 2010
Week of July 12th
Okay - here it is already - the last week of regular conditioning. Please pay attention to the calendar/schedule the rest of the time so you don't get lost or confused. Our record is 33 athletes at one summer conditioning. Let's get 40 this Monday!!!!!
Reminders:
You HAVE to have an up-to-date physical on file when official practices start on August 9th. You may have one from last year, but it will run out soon (likely). I will try to find an updated list of what everyone has. Please schedule your physical with your doctors NOW!!! There are always long waits for this. The OHSAA has a mandatory form - 4 pages that you can find linked on this website to the far right.
Big sis's...if you haven't already done so, bring your lil sis her welcome card/gift.
"Kiddie Camp" is next week. All of you can/should show up as many of the days as possible. It runs from Mon-Thurs 9:00am-noon. Show up about 8:45 and you should be dressed to run. Remember - you get service hour credit for your time.
Monday - July 12th - 9-10:30am South Mastick Park.
Wednesday - July 14th - 9-10:30am Westlake Rec Center
28955 Hilliard Boulevard
Directions: I-90 to Crocker Rd (exit 156)
Follow Crocker SOUTH past Crocker Park.
LEFT on Hilliard. The driveway to the Westlake Rec will be about 1/4 mile down on the right. We will meet near the man-made hill.
Friday - July 16th - 9-10:30am South Mastick Park
Reminders:
You HAVE to have an up-to-date physical on file when official practices start on August 9th. You may have one from last year, but it will run out soon (likely). I will try to find an updated list of what everyone has. Please schedule your physical with your doctors NOW!!! There are always long waits for this. The OHSAA has a mandatory form - 4 pages that you can find linked on this website to the far right.
Big sis's...if you haven't already done so, bring your lil sis her welcome card/gift.
"Kiddie Camp" is next week. All of you can/should show up as many of the days as possible. It runs from Mon-Thurs 9:00am-noon. Show up about 8:45 and you should be dressed to run. Remember - you get service hour credit for your time.
Monday - July 12th - 9-10:30am South Mastick Park.
Wednesday - July 14th - 9-10:30am Westlake Rec Center
28955 Hilliard Boulevard
Directions: I-90 to Crocker Rd (exit 156)
Follow Crocker SOUTH past Crocker Park.
LEFT on Hilliard. The driveway to the Westlake Rec will be about 1/4 mile down on the right. We will meet near the man-made hill.
Friday - July 16th - 9-10:30am South Mastick Park
Saturday, July 3, 2010
Week of July 5th
Greetings again!!!
Last week was better! We had some decent turn-outs (a record 33 on Friday!!) and some good runs - thanks in large part to the cooler weather. However things are about to get hot, so refocus on your hydration!
This weekend there are a couple of road races on Sunday, July 4th that you may want to run (or not). I will be going to Bay to WATCH, but not race.
Bay Days 5 miler - http://www.cwrrc.org/cwrrcraces.htm
Smiles for Sophie 5k - http://www.hermescleveland.com/roadracing/events/sophie.asp
For the next week practices are pretty much the same.
Monday, Mastick - 9:00-10:30
Wednesday, Wendy Park on Whiskey Island - 9:00-noon...post practice picnic and volleyball (gotta get ready for camp!) Wendy Park is on Whiskey Island. It is off Rt 2 and shares and exit with Edgewater Park at the Marina (NOT up in Lakewood). Upon exiting Route 2 simply follow the signs to Whiskey Island. It is literally a FULL MILE EAST of the exit on a narrow road. You'll feel like you're lost, but you're not.
Friday, Mastick - 9:00-10:30
Saturday, Downtown Cleveland for the Winking Lizard 4 mile race and 2 person x 2 mile relay. I am running the full 4 mile race while we have about 5 teams that have committed to running. The cheaper entry deadline is on July 5th, so get it done now!
http://www.hermescleveland.com/roadracing/winking_lizard/index.html
There's less than 2 months until our first official RACE! Are YOU ready??
Last week was better! We had some decent turn-outs (a record 33 on Friday!!) and some good runs - thanks in large part to the cooler weather. However things are about to get hot, so refocus on your hydration!
This weekend there are a couple of road races on Sunday, July 4th that you may want to run (or not). I will be going to Bay to WATCH, but not race.
Bay Days 5 miler - http://www.cwrrc.org/cwrrcraces.htm
Smiles for Sophie 5k - http://www.hermescleveland.com/roadracing/events/sophie.asp
For the next week practices are pretty much the same.
Monday, Mastick - 9:00-10:30
Wednesday, Wendy Park on Whiskey Island - 9:00-noon...post practice picnic and volleyball (gotta get ready for camp!) Wendy Park is on Whiskey Island. It is off Rt 2 and shares and exit with Edgewater Park at the Marina (NOT up in Lakewood). Upon exiting Route 2 simply follow the signs to Whiskey Island. It is literally a FULL MILE EAST of the exit on a narrow road. You'll feel like you're lost, but you're not.
Friday, Mastick - 9:00-10:30
Saturday, Downtown Cleveland for the Winking Lizard 4 mile race and 2 person x 2 mile relay. I am running the full 4 mile race while we have about 5 teams that have committed to running. The cheaper entry deadline is on July 5th, so get it done now!
http://www.hermescleveland.com/roadracing/winking_lizard/index.html
There's less than 2 months until our first official RACE! Are YOU ready??
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