Avon Lake Early Bird Invitational

This week's race is the Avon Lake Early Bird Invitational. Last year we placed second so the goal this year is to walk away with a team win! Let's really focus this week on our tempo work so we are ready to run fast at LCCC!

Bus LEAVES BHS at 8:15am, please be there by 8:10am with picnic item and everything you need on race day. WATER (at least two large bottles), healthy snacks, spikes, black sports bra, and extra socks (in case of rain).

Meet schedule:

-JV Boys @ 10:00
-JV Girls @ 10:30 (Mohney, O'Brien, Miller, Norehad, Barbour, Zitiello, Piccirilli)
-Varsity Boys
-Varsity Girls @ 11:30 (Sterle, Britton, Arko, Bechtel, Sanson, Hanna, Harter)
-Open Boys @ 12:00
-Open Girls @ 12:30 (Absi, Altieri, Casazza, Cseh, Debenham, Downing, Eckel, Fordyce, Fulop, Hoke, Houchin, Hughes, Keane, Kerka, Matthews, McDanels, Spiesz, Passalacqua, E. Tomczak, M. Tomczak. (if injured please communicate with us about how you are feeling about race day!)
-TEAM PICNIC!
***They may combine the boys and girls open races depending on # of entries***

2nd Place at Preview!!!

Congratulations on your second place finish at the WSC Preview! We couldn't be happier with how you all ran today and we can't wait to see you get faster every week. We lucked out today with beautiful weather, but your performance was not just luck...it was an entire summer of hard work and dedication paying off! You ran fast, worked well as a team, and did an excellent job doing a proper warm-up and cool down. Thank you for all your help getting splits, cheering for all the runners, and helping us pick up flags at the end of the race.

Top 7 Finishers

Hanna Sterle
Maddie Britton
Alyse Arko
Hallie Bechtel
Samm Sanson
Andrew Hanna
Maggie Harter

Golden Spike Winners: Alyse Arko, Hallie Bechtel, and Andrea Hanna

Special thank you to Mr. and Mrs. Piccirilli for organizing the entire meet, we don't know what we would do without you two! Also, thank you to Mr. Spellman and all of the parent volunteers that worked a race today. We could not pull off this meet with out you, every year we get complimented by the other coaches on what a well run meet we host! All thanks to our wonderful parent group! We are so lucky to have so much support!


Reminders:
-Recovery spin/yoga tomorrow at 1:00pm. Register online for the 1:00 class with Ann and be sure to bring water, towel, yoga mat (if you have one - if not no big deal), and $ for einsteins! We will see you there at 12:45pm so we can get set up. If you are not planning to meet us at the Ride & Workout be sure to get in a nice easy recovery run or bike ride.
-$10 for XC hats is due TOMORROW. Bring to yoga!
-Water! Water! Water! Drink a couple extra glasses today and tomorrow, your body needs it to recover and refuel.

WSC Preview

The WSC Preview is this Saturday and we can't wait to see you run our course and have some more competition. You've all worked so hard for this day, now its time to show everyone what you're made of!

Boys race - 9:00am
Girls race - 9:45am

***If you are ever wondering about race schedules, you can also click on the baumspage link to the right...lots of great info for all meets!***

Please arrive at the gazebo at 8:00am. We want you to be up and ready to compete nice and early. Be sure to get plenty of sleep (in bed at a reasonable hour), drink at LEAST 8 glasses of water, and plan out appropriate meals that work for you the day before and day of the race! The morning of a race we suggest avoiding dairy and focusing more on good carbs and protein. You've made your body a well oiled machine through hard work, now give it the fuel it needs to run fast!

Enjoy your first day of school and we'll see you in the cafeteria after the bell rings! Remember room 221 if you need any help tomorrow morning, happy first day!

Reminder:
Attendance policy - only excused if we have a note/email from a parent. Not a text or faceplace message from you. It's fine if you want to communicate with us, we love that. But your absence is not excused unless we have a note or email from your parent/guardian. Please see us with any questions! Also, with school starting make sure you manage your time wisely ; )

Blue & White Results

Congratulations to TEAM WHITE! You were victorious over TEAM BLUE in a very tight race this morning. Everyone ran very well and we are so proud of you! Thank you to our split takers and cheerleaders, you girls are a huge help and great encouragement for your teammates! Please be sure to check out the results posted to the right. Check out your splits and please see us with any questions!

Golden Spike Winner: Maddie Britton

Please remember how important it is to cool down after your race. You will not be as sore and stiff the day after a race if you do a proper cool down and stretching. Also, be sure to hydrate all day and get in some sort of recovery workout on Sunday (bike/run for 20 minutes). Recovery spinning/yoga starts next week and is optional, but would love for everyone to try it at least once!

Reminders:
Monday: Captain's Practice @ 8:30 - gazebo
Tuesday: Optional AM double and MANDATORY 4:00PM practice - gazebo
Wednesday: Captain's Practice @ 8:30 - gazebo
Thursday: SCHOOL! Meet in cafeteria at 3:15pm for practice ; )

Blue & White Teams

It's finally time for the Blue & White Meet. Time to show off all that hard work and get a chance to run our course at race pace before the WSC Preview! Below are the teams for Saturday's race.

Please be at the gazebo by 7:30am in your team colors.

Blue: Mohney, Barbour, Eckel, Casazza, Altieri, Norehad, Piccirilli, Miller, Arko, Bechtel, Cseh, Downing, Hughes, Scobee, M. Tomczak, Fordyce*, Absi*, Neroni*

White: Sanson, Matthews, E. Tomczak, McDanels, O'Brien, Keane, Sterle, Debenham, Fulop, Passalacqua, Spiesz, Britton, Hanna, Hoke, Houchin, Zitiello, Stranahan*, Kerka*, new foreign exchange student -- should meet her tomorrow at practice ; )

* if able to run...if unable to run please dress in team colors and cheer on your teammates!

Reminder to parents: There will be an organizational meeting following the race, please stick around for important info if you are able! Thanks!

Mandatory Fall Sports Meeting

Attention:

Fall Athletes & Parents

MANDATORY Pre-Season Parent/ Student Meeting (for both BHS & BMS students)


Date: Monday, August 16, 2010 and Tuesday, August 17, 2010

Time: 7:00pm (both nights)

Site: Bay High Auditorium


Due to issues with space in the auditorium we are conducting the meeting twice. To avoid overcrowding we are asking teams to come on either Monday or Tuesday. All athletes are asked to sign-in in the gymnasium prior to reporting to the auditorium.

Monday: Football, Boys Golf, Girls Soccer, Cheerleading, and Rockettes

Tuesday: Boys Soccer, Volleyball, Girls Tennis, Girls Golf, and Boys and Girls Cross Country

Conducted by:Matt Spellman, Athletic/Activities Director

OHSAA now REQUIRES a parent/guardian & student athlete to attend either meeting. STUDENTS WILL NOT PARTICIPATE IN BHS/BMS ATHLETICS WITHOUT ATTENDING THIS MEETING.

It's Officially XC Season!

We are so proud of the work you all put in at Mohican, and very happy with the running of our course and the Classic @ Mastick yesterday! Wow, all the hard work you've put in this summer has definitely paid off and we can't wait to see you progress every week.

Since the season has officially started, we just wanted to remind you about the attendance policy of our team. If you are going to miss practice for any reason we must have a note or email from a parent (BEFORE the day you are absent). If we have no idea where you are and we don't hear from a parent, the practice is unexcused. Once school starts the only excuse for missing practice is if you have missed school. It is a school rule that if you were not in school then you can not attend practice either. All appointments should be made to work around the team schedule. If you must miss practice for an appointment, please be sure to get a parent or doctors note. Please take a look at the monthly calendar and the practice schedule so you can make appropriate arrangements!

This policy has been put in place to encourage the success of the team and all the individuals involved. We love having so many runners on our team, but with that comes the importance of accountability. You are all important to us and we depend on you to be responsible for your running! Take your commitment to this team seriously, and you will definitely see some seriously fast times this fall!

If you have any questions and concerns regarding attendance please feel free to call or email anytime.

Reminders:
-Spinning @ 6:45am tomorrow (bring towel and water bottle, register online)
-Alternate workout tomorrow, gazebo @ 8:30am - bike & run
-Pictures tomorrow @ 2:30pm at BHS (please wear dress or skirt)
-Saturday practice @ 7:30am
-MANDATORY Parent Meeting 8/17 @ 7:00pm

Stay Loose!

You have all worked so hard this summer and with the official season starting on Monday we wanted to make sure you understand the importance of preparing your body to run and also cooling your body down after a great workout.

Take responsibility for your own body and stretching. Follow our guidelines but also do what is best for you. You should focus on dynamic (moving) stretches of the hamstrings, quads, hips, and calves before running. And after a run focus on the same muscle groups by using static (holding still) stretches. Also, if you would want a stretch band like the one that Mrs. Kerka used (thank you Mrs. Kerka!) you can buy one at the "$5 or less" store in Rocky River or we can get one for you. Just let us know!

We can only share with you the best techniques for preventing injury and becoming a stronger runner. The rest is up to you! Please take care of yourself and make sure you communicate with us about any aches or pains.

Click here for some interesting articles and information regarding injury prevention.

Lets have a fast and healthy season! No boots!

IMPORTANT REMINDERS
-We leave for Mohican @ noon on Sunday (8/8) from the Gazebo parking lot
-We return from Mohican on Tuesday (8/10) afternoon
-Classic at Mastick is on 8/11 @ 6:00pm - we can carpool
-Team Picture at the High School Stadium on 8/13
-MANDATORY Fall Sports Meeting 8/17 @ 7:00pm - flyer is attached on right

Mohican Checklist

We leave for Mohican Sunday at noon, are you ready for the wilderness?

-Forms (emergency medical, physical, permission, and blue insurance release)
-$30 to Mrs. Piccirilli

-Waterbottle (reusable)
-Sleeping bag & pillow
-Running clothes (its going to be hot!)
-Socks/Shoes
-Bathing suit

-Towel
-Flip flops
-Shower bag...bathroom is a mile away ; )

-Crocs (or something else for the canoe trip)
-Camp chair
-Suntan lotion/Sunblock
-Bug spray
-Flashlight

The captains/seniors may have some things to add to this list, but this is a good starting point! Get ready for great running and some fun too ; )