Week of August 4th...it's finally here!!!

Hi all,

Let me begin with important notes!

1.    Rocky River Drive is under construction, so traffic is much slower – add at least 5 minutes of time for your travels for practices at SJA.

2.    The Rocky River Metroparks has announced there will be random closures of segments of Valley Parkway.  They have not listed when and where the Parkway will be closed.  If I, or anyone else, knows of a closure that affects our practice days please tweet it out and tag @sjatrackcc so I can retweet it ASAP.

3.    Team pictures are different this year.  They are EARLY!  Monday, August 6^th to be exact at 6:00pm (at SJA).  Please re-schedule work or other conflicts so you can be in the picture!!!  You will be given uniforms at Thursday’s practice.  New runners, we do not provide shorts, so you will want to purchase some comfortable ALL BLACK shorts or spandex…either model is allowed.  The OHSAA has crazy rules, so be advised now you can only have ONE logo on your shorts and it has to be small…the giant Nike Swoosh on some shorts is too large.  You CANNOT have any other print on your shorts and no white stripes (or any other color) anywhere on the short.  Plain, simple, all black is what we wear.  Perhaps ask older athletes where they got their shorts.  (for the picture you can fake it with whatever you have).

4.    The all-day camp planned for this Friday has been changed.  On Friday, August 8^th we will have a regular run at 8:00 am at South Mastick.  The day camp will be the following Friday in combination with the canoe run.

5.    Parents – If you aren’t receiving emails from me, please email me at fkieser@sjastudents.org so I can add you to the list!

6.    As you should know by now, each athlete must have her OHSAA physical in our hands and updated each season – here is the link to print that form.  Please have everyone sign it!  http://www.ohsaa.org/medicine/PPE_2014-15.pdf

7.    You should also know by now each athlete’s parents are to update “paperwork” online with software called “FinalForms”.  You can find a link to this on our team website and on SJA’s athletic website.

8.    Our first meet is Sat, Aug 23^rd!

I am VERY excited for the season to start.  We have an incredible bunch of young ladies – they are very nice to be around.  The question is, are they ready to train???  We will find out.

More to come soon!

Monday, August 4^th – 1^st official practice at SJA.  8-10:00am.  Perhaps come a few minutes early to allow AD to check paperwork and turn in OHSAA physical.

Warm-up, short run, circuits of: lifting, hurdle mobility, core, and drills.

Tuesday, August 5^th – South Mastick park…8-9:30am.  Regular mileage run.  Focus on pace.

Wednesday, August 6^th – Meet in parking lot behind Second Sole Rocky River…(address is 19341 Detroit Rd, Cleveland, OH 44116).  We will jog to the Detroit bike path hill for repeats.  We will then go to Second Sole for brief shoe clinic, etc…They will have the store open only for us and will provide bagels.  Shoes and spikes will be sold at discount.  Parents can begin pick up at 9:30.  You do NOT have to purchase anything, but get spikes soon so we can practice in them a little before the first meet.

Thursday, August 7^th – practice at SJA…8-9:40am.  Short mileage/cross train day.  Same activities as Monday.

Friday, August 8^th – South Mastick park 8-9:30am…same as Tuesday.

Sat and Sun – on your own…no mandatory practices.

Future at a glance…(all 8am)

Monday, Aug 11 – S. Mastick (time trial #1 – be there!!)…pics 6pm at SJA

Tuesday, Aug 12 – S. Mastick mileage day

Wednesday, Aug 13 – short day/cross train day at SJA

Thursday, Aug 14 – workout at Memorial Field (in Rocky River Res 4 miles north of South Mastick

Friday, Aug 15 – Canoe run and team camp

Sat and Sun – on your own – no mandatory practices.

Week of July 21 and beyond!!

Hi all!

NEO cc camp is beginning Sunday, so here is the information the rest of you need for the following weeks.  

Conditioning WILL continue with Coach McHenry at the same place, but at different time.  For the next 2 weeks all conditioning will be from 6-7:20pm on Mon, Wed, and Fri.

The first week of official practice looks like this:

Mon, Aug 4 - 8-10:00am at SJA...everyone must have an OHSAA physical in our possession.

Tuesday, Aug 5 - 8-9:30 at South Mastick

Wed, Aug 6 - 8:00-10:00am - at Second Sole Rocky River.  This is a shoe clinic day for us.  We will run at 8:00am and we will have an hour of the store's time from 9:00-10:00am to get educated on shoes, spikes, etc...parents can feel free to hand their credit cards to their daughters (haha) or stop in early to make a purchase if necessary.  No purchase is necessary at all!!!!

Thursday, Aug 7 - practice at SJA 8:00-9:40

Friday, Aug 8 - 8:00 - the plan is to have team camp day until 5:00pm...logistics are still be ironed out, but please set the day aside if you (team members) have jobs - rearrange your schedule.

Saturday and Sunday are run-on-your-own days.

Note....the following week on Friday Aug 9 we will be doing the annual canoe run.  This involves us taking a bus to Canal Fulton, canoeing with a partner down a river 5.5 miles and running back up the towpath next to the river for about 4.5-5.0 miles.  Be ready for that!!!

Parents - if I don't have your email please send it to me at fkieser@sja1890.org

All of you can follow us on twitter @sjatrackcc

thanks!  Coach Kieser

--

"BUILD!'

www.sjaxc.blogspot.com

www.sjatrackandfield.blogspot.com

 

No conditioning Friday, July 18th

We had 4 good days of running at Youth camp this week and begin NEO camp Sunday, so we are taking today off from organized running.  You may run on your own!

Week of July 14 and future weeks

This week is our youth cc camp - it will meet Mon-Thurs from 9-12:00.  All athletes on the high school team can serve as counselors and get service hours for it (regardless of age or ability).

Next week is team camp.  For those not going you have conditioning with Coach McHenry at South Mastick on Mon, Wed, and Fri at 6:00pm.  It will be the same schedule the week after for everyone.

Official practice begins Monday, August 4th at SJA at 8:00am.  You have to have an up-to-date OHSAA physical...get that scheduled now!

thanks!

Conditioning begins!

Hi all,

This week marks the beginning of our conditioning period for our season.  If you haven't been running, then it is indeed time to start the build up!  All conditioning will be at South Mastick park (directions on the website).  

These conditioning days will be simple.  We will warm-up, stretch, run, do some pick-ups, do some push-ups/sit-ups and go.  Mileage will start easy (2-4 miles on the first day) and we will build up each week.  Shorter mileage people will probably be done earlier - perhaps 9:15, while longer people may be done at 9:30 or a little later.

We will discuss how much you should be running at conditioning Monday.  I will also be posting some guidelines on our team website.

For conditioning days you should consider having a "McHenry" bag ready...that includes:

towel

bug spray

sunscreen

extra socks

hair scrunchies/ties

band-aids (for the blisters?)

water bottle

If you have any questions you can call or text me at 216 252-7866

--

"BUILD!'

www.sjaxc.blogspot.com

www.sjatrackandfield.blogspot.com

 

Sign Up and be ready for this fall!

The time has come to start preparing mentally and physically for the fall 2014 season!

The basics:
1.  The in-school informational meeting will be Thursday, May 15 during first activity block in Room 331.

2.  Everybody needs to have an updated OHSAA physical each year.  See the link list to print this form.

3.  Everybody needs to be current on their "finalforms" online paperwork.  If you already have this from a previous season then a few simple clicks of the mouse will get you updated!

4.  See the "working schedule" for the important dates this summer/fall, and the calendar for all the summer conditioning runs.  If you're in town we want you coming to those runs to build up your fitness.

Contact Coach Kieser at fkieser@sjastudents.org for more questions.

State Meet Recap - Successful Day in Columbus!

Competing as individual qualifiers at the Ohio High School Athletic Association's State Meet this past Saturday, both freshman Maggie Wagner and senior Alesha Vovk took advantage of their first trip to this prestigious event.  Both runners ran lifetime best performances in less-than-perfect course conditions to wrap up the season.

Maggie rallied the last half mile to be just the third runner in school history to break the 19:00 barrier.  Her time of 18:57 placed her 17th, good enough for All-Ohio status.  That time also makes her the fastest SJA runner in state history and her place makes her 2nd fastest SJA finisher ever.

Alesha improved on her all-time best effort with a finish time of 19:33, good for 66th place out of 154 runners.  She finishes her cross country career as the 15th fastest runner in school history.

A big thanks to the current teammates and alums who fought through construction and traffic to watch the girls succeed in the last meet of the season.  The support was greatly appreciated and the experience was amazing for all.