North Olmsted Boys CC
North Olmsted Boys CC THE FIRST DAY OF PRACTICE is Thursday, July 6th at Little Cedar Pt. Picnic Area. Please follow the attached calendar for practice locations. Practices will begin promptly at 7:00 a.m. and end at approximately 8:30. Plan to bring every day: Water Reliable, durable (new?) running shoes Running watch Change of clothes Towel for stretching, etc.
Though the first day of team practice is over a month away, your training can and should begin now. Day #1 of practice should not be Day #1 of running. Start building a base of mileage now. Train your body to be ready for the workouts you will run this summer. See the attached calendar for a suggested training program. PREPARATION = SUCCESS
NOHS is offering T3 training sessions on Monday and Thursday mornings from June 12th-July 24th. Sessions run from 7:15-8:15 a.m. with a focus on speed and agility. T3 provides trainers to work with all NOHS student-athletes with hopes of ***All high school athletes are expected to attend and help strengthening all of our athletic programs. work this camp. Please make arrangements ASAP. Please take advantage!
This summer, we are hosting our very first North Olmsted Running Camp. The camp, held each morning at Bradley Woods, will run the week of July 10th-July 14th from 9:3011:00 a.m.
TEAM CAMP WEEK is the week of July 31-August 4th: Nine practices in five days! Plan to run, eat, and have fun! We will practice every morning as usual (each at a different location) and again in the evenings (with the exception of Wednesday night).
Emergency Medical Forms and an updated physical must be completed to train and compete with the team. Forms can be acquired at the NOHS Athletic Office and returned to Coach D’Alessandro.
This is an important week as we increase our mileage and build team chemistry. Plan to attend all nine workouts. NORTH OLMSTED HOMECOMING WEEKEND Mark your calendars for Sunday, August 27th. A long day begins with the 2nd Annual North Olmsted Homecoming Two-for the-Road relay race, run on the streets around North Olmsted Park. (Scholarships available for seniors!) CONTACT COACH D’ALESSANDRO
Immediately after the race, we go to work for the North Olmsted Kiwanis at the community pancake breakfast. This is our only fundraiser of the year, so it is important that all boys team runners attend.
Home: (440) 235-4607 Cell: (440) 655-9873 Or e-mail me at Michael.D’[email protected]
Following the pancake breakfast, we will march in the Homecoming Parade. It’s a busy day and a busy weekend!
Stay Connected – Join REMIND by texting @boysnoxc to 81010
2017 Boys & Girls Cross Country Tentative Meet Schedule Saturday, August 26th, SWC Preview, LCCC Saturday, September 2nd, Mentor Cardinal Classic Invitational, Garfield Park, Mentor Saturday, September 9th, Tiffin Carnival, Hedges-Boyer Park, Tiffin Tuesday, September 12th, 4th Annual Olmsted Cup, OFHS Saturday, September 16th, VASJ McDonough Invitational, Forest Hill Park, Cleveland Heights Saturday, September 23rd, Todd Clark Cloverleaf Invitational, Cloverleaf HS Saturday, September 30th, Vermilion Invitational, Vermilion H.S. Saturday, October 7th, Medina Cross Country Festival, Ella Canavan Elementary School, Medina Saturday, October 14th, SWC Championship, LCCC Saturday, October 21st, Districts, LCCC Saturday, October 28th, Regionals, Boardman Saturday, November 4th, State, National Trail Raceway, Hebron
June 2017
◄ May 2017
Sun
Mon
Tue
July 2017 ►
Wed
Thu
1
Fri
2
Sat
3 Healthy Planet, Healthy People 5K (N.O. Metroparks)
4
5 Exams
GET (BACK) IN SHAPE WEEK!
11 Resiliency Run 5K (Cleveland)
18
15-20 min. easy run
12 T3 @ NOHS (7:15-8:15)
19
Towpath 10K and T3 @ NOHS 10-mile (Valley View) (7:15-8:15)
25
6 Exams
26 T3 @ NOHS (7:15-8:15)
13 25-30 min. easy run
20 35-40 min. easy run
27 40 min. easy run
7 Exams
8
20-30 min. easy run
14 30-40 min. easy run
21 40-50 min. easy run
28 50-60 min. easy run
9 15-20 min. easy run
15 T3 @ NOHS (7:15-8:15)
22 T3 @ NOHS (7:15-8:15)
29 T3 @ NOHS (7:15-8:15)
16 25-30 min. easy run
23 35-40 min. easy run
30 40 min. easy run
10 Fat Lil’ 5K (Olmsted Falls)
17 North Olmsted Community 5K (N.O. Park) 24 Pizza Fest 5K Run and Walk (Berea)
Notes: -Attend at least one T3 session each week -Gradually increase mileage each week -Build up to six miles th by July 6
July 2017
◄ June 2017
Sun
Mon
Tue
August 2017 ►
Wed
Thu
Fri
Sat
1 Run for the Pierogies 5K (Parma)
2 Rest/Recovery
3 T3 @ NOHS (7:15-8:15)
4 Smiles for Sophie 5K (Avon Lake) or
40 min. easy run 9 Rest/Recovery
16 Rest/Recovery Elle’s Enchanted Forest 5K (Rocky River) 23 Rest/Recovery
10 Easy
9:30 a.m. easy run @ Rocky River Marina 11:00-12:00 Team Shoe Shop @ Second Sole
6 1st DAY OF PRACTICE
30 min. easy run or
Take the Day Off (?) 12 Long
7:00 @ Little Cedar Pt. Picnic Area 13 Hills
7 Easy 7:00 @ Bradley Woods 14 Fartlek/Tempo
T3 @ NOHS (7:15-8:15)
7:00 @ Little Cedar Pt. Picnic Area
7:00 @ South Mastick Picnic Area
7:00 @ Little Cedar Pt. Picnic Area
7:00 @ Little Cedar Pt. Picnic Area
Youth Camp @ Bradley Woods (9:30-11:00)
Youth Camp @ Bradley Woods (9:30-11:00)
Youth Camp @ Bradley Woods (9:30-11:00)
Youth Camp @ Bradley Woods (9:30-11:00)
Youth Camp @ Bradley Woods (9:30-11:00)
17 Easy T3 @ NOHS (7:15-8:15)
24 Easy T3 @ NOHS (7:15-8:15)
30
11 Easy
5
18 Easy
19 Long
7:00 @ Little Cedar 7:00 @ South Mastick Pt. Picnic Area Picnic Area
25 Easy
26 Long
7:00 @ Little Cedar 7:00 @ South Mastick Pt. Picnic Area Picnic Area
20 Hills 7:00 @ Little Cedar Pt. Picnic Area
27 Hills 7:00 @ Little Cedar Pt. Picnic Area
31 CAMP WEEK Upcoming Events: July 19: Boys & Girls XC Team Parent Mtg. (time and location TBA) Run to Huntington from NOHS (8:00 am) July 31-August 4: CAMP Week PM: Hills @ Little Cedar Pt. Picnic Area
8 Rest/Easy Summerfest 5K (Fairview Park) or
30 min. easy (?) 15 Rest/Easy Dirty Dog 5K (Avon Lake) or
30 min. easy (?)
21 Fartlek/Tempo
22 Rest/Easy Race for Wellness 7:00 @ Little Cedar 5K (Strongsville) Pt. Picnic Area or 30 min. easy (?)
28 Fartlek/Tempo 7:00 @ Little Cedar Pt. Picnic Area
August 2: Fall Sports Pre-Season Parent Mtg. @ NOHS (7:00 p.m.) August 8: Fall Sports Picture Day (times TBA) August 9: Classic at Mastick 5K (Boys Race @ 6:00 p.m., Girls Race @ 6:40) August 24: First Day of School August 26: SWC Preview @ LCCC (race times TBA)
29 Rest/Easy 30 min. easy (?)
Though the first day of team practice is over a month away, your training can and should begin now. Day #1 of practice should not be Day #1 of running. Start building a base of mileage now. Train your body to be ready for the workouts you will run this summer. See the attached calendar for a suggested training program. PREPARATION = SUCCESS
NOHS is offering T3 training sessions on Monday and Thursday mornings from June 12th-July 24th. Sessions run from 7:15-8:15 a.m. with a focus on speed and agility. T3 provides trainers to work with all NOHS student-athletes with hopes of ***All high school athletes are expected to attend and help strengthening all of our athletic programs. work this camp. Please make arrangements ASAP. Please take advantage!
This summer, we are hosting our very first North Olmsted Running Camp. The camp, held each morning at Bradley Woods, will run the week of July 10th-July 14th from 9:3011:00 a.m.
TEAM CAMP WEEK is the week of July 31-August 4th: Nine practices in five days! Plan to run, eat, and have fun! We will practice every morning as usual (each at a different location) and again in the evenings (with the exception of Wednesday night).
Emergency Medical Forms and an updated physical must be completed to train and compete with the team. Forms can be acquired at the NOHS Athletic Office and returned to Coach D’Alessandro.
This is an important week as we increase our mileage and build team chemistry. Plan to attend all nine workouts. NORTH OLMSTED HOMECOMING WEEKEND Mark your calendars for Sunday, August 27th. A long day begins with the 2nd Annual North Olmsted Homecoming Two-for the-Road relay race, run on the streets around North Olmsted Park. (Scholarships available for seniors!) CONTACT COACH D’ALESSANDRO
Immediately after the race, we go to work for the North Olmsted Kiwanis at the community pancake breakfast. This is our only fundraiser of the year, so it is important that all boys team runners attend.
Home: (440) 235-4607 Cell: (440) 655-9873 Or e-mail me at Michael.D’[email protected]
Following the pancake breakfast, we will march in the Homecoming Parade. It’s a busy day and a busy weekend!
Stay Connected – Join REMIND by texting @boysnoxc to 81010
2017 Boys & Girls Cross Country Tentative Meet Schedule Saturday, August 26th, SWC Preview, LCCC Saturday, September 2nd, Mentor Cardinal Classic Invitational, Garfield Park, Mentor Saturday, September 9th, Tiffin Carnival, Hedges-Boyer Park, Tiffin Tuesday, September 12th, 4th Annual Olmsted Cup, OFHS Saturday, September 16th, VASJ McDonough Invitational, Forest Hill Park, Cleveland Heights Saturday, September 23rd, Todd Clark Cloverleaf Invitational, Cloverleaf HS Saturday, September 30th, Vermilion Invitational, Vermilion H.S. Saturday, October 7th, Medina Cross Country Festival, Ella Canavan Elementary School, Medina Saturday, October 14th, SWC Championship, LCCC Saturday, October 21st, Districts, LCCC Saturday, October 28th, Regionals, Boardman Saturday, November 4th, State, National Trail Raceway, Hebron
June 2017
◄ May 2017
Sun
Mon
Tue
July 2017 ►
Wed
Thu
1
Fri
2
Sat
3 Healthy Planet, Healthy People 5K (N.O. Metroparks)
4
5 Exams
GET (BACK) IN SHAPE WEEK!
11 Resiliency Run 5K (Cleveland)
18
15-20 min. easy run
12 T3 @ NOHS (7:15-8:15)
19
Towpath 10K and T3 @ NOHS 10-mile (Valley View) (7:15-8:15)
25
6 Exams
26 T3 @ NOHS (7:15-8:15)
13 25-30 min. easy run
20 35-40 min. easy run
27 40 min. easy run
7 Exams
8
20-30 min. easy run
14 30-40 min. easy run
21 40-50 min. easy run
28 50-60 min. easy run
9 15-20 min. easy run
15 T3 @ NOHS (7:15-8:15)
22 T3 @ NOHS (7:15-8:15)
29 T3 @ NOHS (7:15-8:15)
16 25-30 min. easy run
23 35-40 min. easy run
30 40 min. easy run
10 Fat Lil’ 5K (Olmsted Falls)
17 North Olmsted Community 5K (N.O. Park) 24 Pizza Fest 5K Run and Walk (Berea)
Notes: -Attend at least one T3 session each week -Gradually increase mileage each week -Build up to six miles th by July 6
July 2017
◄ June 2017
Sun
Mon
Tue
August 2017 ►
Wed
Thu
Fri
Sat
1 Run for the Pierogies 5K (Parma)
2 Rest/Recovery
3 T3 @ NOHS (7:15-8:15)
4 Smiles for Sophie 5K (Avon Lake) or
40 min. easy run 9 Rest/Recovery
16 Rest/Recovery Elle’s Enchanted Forest 5K (Rocky River) 23 Rest/Recovery
10 Easy
9:30 a.m. easy run @ Rocky River Marina 11:00-12:00 Team Shoe Shop @ Second Sole
6 1st DAY OF PRACTICE
30 min. easy run or
Take the Day Off (?) 12 Long
7:00 @ Little Cedar Pt. Picnic Area 13 Hills
7 Easy 7:00 @ Bradley Woods 14 Fartlek/Tempo
T3 @ NOHS (7:15-8:15)
7:00 @ Little Cedar Pt. Picnic Area
7:00 @ South Mastick Picnic Area
7:00 @ Little Cedar Pt. Picnic Area
7:00 @ Little Cedar Pt. Picnic Area
Youth Camp @ Bradley Woods (9:30-11:00)
Youth Camp @ Bradley Woods (9:30-11:00)
Youth Camp @ Bradley Woods (9:30-11:00)
Youth Camp @ Bradley Woods (9:30-11:00)
Youth Camp @ Bradley Woods (9:30-11:00)
17 Easy T3 @ NOHS (7:15-8:15)
24 Easy T3 @ NOHS (7:15-8:15)
30
11 Easy
5
18 Easy
19 Long
7:00 @ Little Cedar 7:00 @ South Mastick Pt. Picnic Area Picnic Area
25 Easy
26 Long
7:00 @ Little Cedar 7:00 @ South Mastick Pt. Picnic Area Picnic Area
20 Hills 7:00 @ Little Cedar Pt. Picnic Area
27 Hills 7:00 @ Little Cedar Pt. Picnic Area
31 CAMP WEEK Upcoming Events: July 19: Boys & Girls XC Team Parent Mtg. (time and location TBA) Run to Huntington from NOHS (8:00 am) July 31-August 4: CAMP Week PM: Hills @ Little Cedar Pt. Picnic Area
8 Rest/Easy Summerfest 5K (Fairview Park) or
30 min. easy (?) 15 Rest/Easy Dirty Dog 5K (Avon Lake) or
30 min. easy (?)
21 Fartlek/Tempo
22 Rest/Easy Race for Wellness 7:00 @ Little Cedar 5K (Strongsville) Pt. Picnic Area or 30 min. easy (?)
28 Fartlek/Tempo 7:00 @ Little Cedar Pt. Picnic Area
August 2: Fall Sports Pre-Season Parent Mtg. @ NOHS (7:00 p.m.) August 8: Fall Sports Picture Day (times TBA) August 9: Classic at Mastick 5K (Boys Race @ 6:00 p.m., Girls Race @ 6:40) August 24: First Day of School August 26: SWC Preview @ LCCC (race times TBA)
29 Rest/Easy 30 min. easy (?)
