Hi all...the schedule is the same as the sheet passed out last week, but a few details have been added.
We hope receive team t-shirts this week. They are Dry-Fit and only cost $8.00. Please bring in the money for these ASAP. Make checks payable to Fred Kieser. Please do NOT make checks to SJA or to anyone else. Cash is fine too.
I want to remind everyone that these are mandatory practices. The season has begun so athletes are expected to be at practice every day.
Monday, August 20 – 3:30-5:30 – intervals at Memorial Field
Bring your spikes! If you don’t have any, please get some before this practice. I have the implements to put in the bottom. If you need to put your spikes in show up EARLY to do so. 1600 hard in spikes, big break, then repeat 800's/600's.
Tuesday, August 21 – 3:30-5:30 – easy mileage and lifting at SJA, uniform pass out day! The smallest people will be fitted first, THEN seniors.
Wednesday, August 22 – 3:30-5:15 – threshold run at South Mastick park.
Thursday, August 23 – 3:30-5:15 – at SJA very short run, cross train day.
Friday, August 24 – 3:30-5:15 – pre-meet run at Mastick. Pre-race pasta dinner at South Mastick pavilion at the conclusion of practice. Bring your families!
Saturday, August 25 – meet hosted by Berkshire High School @ Kent State Geauga Branch Campus next to Geauga County Fairgrounds. The whole team runs in one race at 9:30 (bus leaves at 7am). Be sure you EAT a SMART breakfast! You'll want to eat before you get on the bus. Avoid grease and dairy. Optimal foods are bagels, toast, peanut butter, Gatorade, etc...
Sunday, August 26 – no planned practice, but this is the day of the Fall Sports Picnic at 3pm.
Sunday, August 19, 2012
Sunday, August 12, 2012
For week of Monday, August 13th
Hi all!
We had a very solid first week of practice last week. However it is important to build momentum all season long. You do this by staying consistent, running more each week, and working on your pace.
We absolutely need to have paperwork (physicals, handbook form, and EMA) turned in by this WEDNESDAY. Here is a link to the SJA athletic website - the paperwork needed is toward the bottom. http://www.sja1890.org/?AthletcsHomePage
Please keep good shoes on your feet (Second Sole Rocky River), hydrate, and do all the little things right. AND KEEP TRACKING YOUR DAILY MILEAGE ON RUNNING2WIN.COM. See a previous post below for instructions on how to create an account.
This week:
Monday, August 13th, 9-11:00am - at SJA (repeat miles at Impett Park)
Tuesday, August 14th, 9-11:00am - at South Mastick Park - easy mileage
Wednesday, August 15th, 9-11:00am - Edgewater Park LOWER parking lot (hills)
Thursday, August 16th, no scheduled practice BUT MANDATORY PARENT MEETING FOR ALL FALL SPORTS AT SJA 7PM. This is not hosted by the cross country coach, so if you cannot attend contact the athletic director. CC Parents will meet with the coaches after the meeting for a short break out meeting.
Friday, August 17th, 9-11:00am - South Mastick Park easy mileage
Saturday, August 18th, 9-11:00am - Station Road Picnic Area, Brecksville Reservation. Long run on towpath.
Sunday, August 19th, nothing
We had a very solid first week of practice last week. However it is important to build momentum all season long. You do this by staying consistent, running more each week, and working on your pace.
We absolutely need to have paperwork (physicals, handbook form, and EMA) turned in by this WEDNESDAY. Here is a link to the SJA athletic website - the paperwork needed is toward the bottom. http://www.sja1890.org/?AthletcsHomePage
Please keep good shoes on your feet (Second Sole Rocky River), hydrate, and do all the little things right. AND KEEP TRACKING YOUR DAILY MILEAGE ON RUNNING2WIN.COM. See a previous post below for instructions on how to create an account.
This week:
Monday, August 13th, 9-11:00am - at SJA (repeat miles at Impett Park)
Tuesday, August 14th, 9-11:00am - at South Mastick Park - easy mileage
Wednesday, August 15th, 9-11:00am - Edgewater Park LOWER parking lot (hills)
Thursday, August 16th, no scheduled practice BUT MANDATORY PARENT MEETING FOR ALL FALL SPORTS AT SJA 7PM. This is not hosted by the cross country coach, so if you cannot attend contact the athletic director. CC Parents will meet with the coaches after the meeting for a short break out meeting.
Friday, August 17th, 9-11:00am - South Mastick Park easy mileage
Saturday, August 18th, 9-11:00am - Station Road Picnic Area, Brecksville Reservation. Long run on towpath.
Sunday, August 19th, nothing
Sunday, August 5, 2012
For this week....August 6th
Hi all....Here is the schedule for cc practice the week of Auguest 6th, 2012
If you can show up 5 minutes early on Monday to help sort out paperwork issues that come with the first day it would be appreciated! Bring your proper OHSAA physical forms.
The mandatory parent meeting is at SJA, August 16th at 7pm.
Monday, at SJA, 9-11am
Tuesday, at SJA, 9-11am
Wednesday, at South Mastick, 9-11am
Tuesday, at SJA, 9-11am
Friday, at SJA 9-11am
If you can show up 5 minutes early on Monday to help sort out paperwork issues that come with the first day it would be appreciated! Bring your proper OHSAA physical forms.
The mandatory parent meeting is at SJA, August 16th at 7pm.
Monday, at SJA, 9-11am
Tuesday, at SJA, 9-11am
Wednesday, at South Mastick, 9-11am
Tuesday, at SJA, 9-11am
Friday, at SJA 9-11am
Saturday, July 21, 2012
Next 2 weeks
BIG REMINDERS!!!!!
First official practice, August 6th, at SJA from 9-11am
you MUST have a physical up-to-date to be able to practice! For the correct 4 page physical form please go to the 'links' page and print it for your doctor to fill out. Perhaps ask to have your iron levels checked as well.
FILL IN YOUR ONLINE TRAINING LOGS COMPLETELY! Some of you have done NOTHING so far (Marge, Lauren). That is unacceptable. Some of you have not even gone online yet. A real athlete/team member makes an effort to complete tasks presented by the coach. This is not rocket science, its dedication and discipline. Show some kind of interest in your own running.
Practices at Mastick from 6pm-7:30pm for the next 2 weeks.
Mon, July 23
Wed, July 25
Fri, July 27
Mon, July 30
Wed, Aug 1
Fri, Aug 3
Run! Run! Run! Run! Run! Run! Run! Run! Run! Run! Run!
First official practice, August 6th, at SJA from 9-11am
you MUST have a physical up-to-date to be able to practice! For the correct 4 page physical form please go to the 'links' page and print it for your doctor to fill out. Perhaps ask to have your iron levels checked as well.
FILL IN YOUR ONLINE TRAINING LOGS COMPLETELY! Some of you have done NOTHING so far (Marge, Lauren). That is unacceptable. Some of you have not even gone online yet. A real athlete/team member makes an effort to complete tasks presented by the coach. This is not rocket science, its dedication and discipline. Show some kind of interest in your own running.
Practices at Mastick from 6pm-7:30pm for the next 2 weeks.
Mon, July 23
Wed, July 25
Fri, July 27
Mon, July 30
Wed, Aug 1
Fri, Aug 3
Run! Run! Run! Run! Run! Run! Run! Run! Run! Run! Run!
Sunday, July 15, 2012
The next 3 weeks
Hi all....
This week we have our SJA CC Youth Camp where kiddos grades 5-8th come to learn from you. Be engaged, share your time with the kids, and make it worthwhile for you AND them please! We will begin with all of you being counselors. If you can't make it let me know ahead of time.
This week:
Monday, July 16 - camp 9:00am-noon
Tues, July 17 - camp same time
Wed, July 18 - camp same time
Thurs, July 19 - camp same time
Fri, July 20 and Sat July 21 - no events planned
Sunday, July 22 - NEO CC Camp for half of the team until Friday July 27
the rest of team that does not go to camp has conditioning with Coach McHenry at Mastick at 6pm-7:30pm Mon Jul 23, Wed July 25, Fri July 27
Week of Monday, July 30
Coach Kieser will be at NEO camp for a 2nd week. The team will have conditioning with Coach McHenry at Mastick from 6pm-7:30 pm on Mon, July 30, Wed Aug 1, and Fri Aug 3.
Keep filling in your online logs and look for a race to do. I highly recommend the Summer Meltdown this Saturday in Lakewood.
thanks, Coach Kieser
This week we have our SJA CC Youth Camp where kiddos grades 5-8th come to learn from you. Be engaged, share your time with the kids, and make it worthwhile for you AND them please! We will begin with all of you being counselors. If you can't make it let me know ahead of time.
This week:
Monday, July 16 - camp 9:00am-noon
Tues, July 17 - camp same time
Wed, July 18 - camp same time
Thurs, July 19 - camp same time
Fri, July 20 and Sat July 21 - no events planned
Sunday, July 22 - NEO CC Camp for half of the team until Friday July 27
the rest of team that does not go to camp has conditioning with Coach McHenry at Mastick at 6pm-7:30pm Mon Jul 23, Wed July 25, Fri July 27
Week of Monday, July 30
Coach Kieser will be at NEO camp for a 2nd week. The team will have conditioning with Coach McHenry at Mastick from 6pm-7:30 pm on Mon, July 30, Wed Aug 1, and Fri Aug 3.
Keep filling in your online logs and look for a race to do. I highly recommend the Summer Meltdown this Saturday in Lakewood.
thanks, Coach Kieser
Saturday, July 7, 2012
This week
Remember to continue logging your mileage on www.running2win.com
Also remember you have been asked to run a road race – 5k or longer, before the first official practice.
It appears this week has some cooler night time low temperatures so running at 9am should be better than it was last Friday at Edgewater.
Monday, July 9 – 9-10:30am at Mastick – run a mile longer than you have the previous Mondays.
Wednesday, July 11 – 9-10:30am at SJA – some kind of up tempo workout
Friday, July 13 – 9-10:30am at Mastick
Upcoming Races
Sun July 8 Debbie Hudacko 5 miler – Mayfield - http://www.runohio.com/index.php/events/calendar/july-2012
Sat July 14 (evening) Winking Lizard Shot in the Dark (4 miles or 2 person teams of 2 miles each) - http://www.hermescleveland.com/roadracing/
Sat July 14 – Amherst Sandstone 5k - http://www.runohio.com/index.php/events/calendar/july-2012
Sun July 15 – Johnnycake Jog 5 miler Painesville - http://www.runohio.com/index.php/events/calendar/july-2012
Sun July 15 – Run for Fun 5k Fairview - http://www.runohio.com/index.php/events/calendar/july-2012
Sat July 21 – Lakewood Summer Meltdown – 5k http://www.runohio.com/index.php/events/calendar/july-2012
Sat July 21 Dirty Dog 5k Avon Lake - http://www.hermescleveland.com/roadracing/
Sat July 21 Strongsville Race for Wellness 5k - http://www.hermescleveland.com/roadracing/
There are many other races to choose from - all you have to do is search!
Also remember you have been asked to run a road race – 5k or longer, before the first official practice.
It appears this week has some cooler night time low temperatures so running at 9am should be better than it was last Friday at Edgewater.
Monday, July 9 – 9-10:30am at Mastick – run a mile longer than you have the previous Mondays.
Wednesday, July 11 – 9-10:30am at SJA – some kind of up tempo workout
Friday, July 13 – 9-10:30am at Mastick
Upcoming Races
Sun July 8 Debbie Hudacko 5 miler – Mayfield - http://www.runohio.com/index.php/events/calendar/july-2012
Sat July 14 (evening) Winking Lizard Shot in the Dark (4 miles or 2 person teams of 2 miles each) - http://www.hermescleveland.com/roadracing/
Sat July 14 – Amherst Sandstone 5k - http://www.runohio.com/index.php/events/calendar/july-2012
Sun July 15 – Johnnycake Jog 5 miler Painesville - http://www.runohio.com/index.php/events/calendar/july-2012
Sun July 15 – Run for Fun 5k Fairview - http://www.runohio.com/index.php/events/calendar/july-2012
Sat July 21 – Lakewood Summer Meltdown – 5k http://www.runohio.com/index.php/events/calendar/july-2012
Sat July 21 Dirty Dog 5k Avon Lake - http://www.hermescleveland.com/roadracing/
Sat July 21 Strongsville Race for Wellness 5k - http://www.hermescleveland.com/roadracing/
There are many other races to choose from - all you have to do is search!
Sunday, July 1, 2012
This week's plan
Week of Monday, July 2nd to Sunday, July 8th.
A reminder to sign up for your running2win account according to the directions on the website and a previous email AND LOG YOUR MILES DAILY!
Also, get your physicals scheduled now (and get blood tests for anemia and mono). Your doctors are backed up a month during the summer, so get ‘em scheduled!
This week for SJA cross country!
Monday, July 2nd – conditioning run at South Mastick Park
9-10:30am
Tuesday, July 3rd – weekly alumni and current team “open run”
South Mastick Park – 6pm. You pick your distance and pace.
Wednesday, July 4th – No practice for the holiday.
HOWEVER
You may choose to meet your teammates for a run.
OR
You may choose to run one of many road races in the area.
Smiles for Sophie 5k is in Avon Lake at 9:00am but its $30. Too rich for my blood.
http://www.smilesforsophieforever.org/NewsEvents/Race.aspx
Twin Sizzler in Medina has a 10k and a 5k. $25 for day of race. $35 if you choose to do both! Haha
http://www.medinaredcross.org/Article/Event-Information
Bay Days in Bay Village is a 5 mile race that is very popular. 8:30 start. Much cheaper for students.
http://www.cwrrc.org/
Hudson Firecracker 5k. 8:30am $20.
http://www.hudsonparkestates.com/clients/72634/File/Firecracker5k_App_2012-2Revised.pdf
Thursday, July 5th – on your own.
Friday, July 6th – CHANGE IN PLAN/VENUE.
9:00-10:30 at Edgewater Park. We will meet at the lower field.
Saturday and Sunday – on your own.
A reminder to sign up for your running2win account according to the directions on the website and a previous email AND LOG YOUR MILES DAILY!
Also, get your physicals scheduled now (and get blood tests for anemia and mono). Your doctors are backed up a month during the summer, so get ‘em scheduled!
This week for SJA cross country!
Monday, July 2nd – conditioning run at South Mastick Park
9-10:30am
Tuesday, July 3rd – weekly alumni and current team “open run”
South Mastick Park – 6pm. You pick your distance and pace.
Wednesday, July 4th – No practice for the holiday.
HOWEVER
You may choose to meet your teammates for a run.
OR
You may choose to run one of many road races in the area.
Smiles for Sophie 5k is in Avon Lake at 9:00am but its $30. Too rich for my blood.
http://www.smilesforsophieforever.org/NewsEvents/Race.aspx
Twin Sizzler in Medina has a 10k and a 5k. $25 for day of race. $35 if you choose to do both! Haha
http://www.medinaredcross.org/Article/Event-Information
Bay Days in Bay Village is a 5 mile race that is very popular. 8:30 start. Much cheaper for students.
http://www.cwrrc.org/
Hudson Firecracker 5k. 8:30am $20.
http://www.hudsonparkestates.com/clients/72634/File/Firecracker5k_App_2012-2Revised.pdf
Thursday, July 5th – on your own.
Friday, July 6th – CHANGE IN PLAN/VENUE.
9:00-10:30 at Edgewater Park. We will meet at the lower field.
Saturday and Sunday – on your own.
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