CONGRATULATIONS on an absolutely wonderful showing at the WSC Preview. You all showed improvement from the Blue & White and we could definitely see a change in your splits as you are becoming even more intelligent runners every week! Please take a moment to check your splits (under RESULTS to the right) and as always see us with any questions, concerns, and comments about your race.
An important cross country lesson that we can learn from this week is that EVERY place counts! You did an outstanding job and we are so proud of you for getting within a point of our competition, however we learn from everything we do. So just remember that each person you pass is critical to our success as a team and that may help you dig deep when the going gets tough!
Thank you as always to Barb Piccirilli and all the parent volunteers who made this meet a success! We are so lucky to have a home course and even luckier to have parents that support us each and every week! Special shout out to Mr. Voiers who took care of our "tree situation" in the woods! He is our official Team Lumberjack! Thank you Mr. Voiers!
Please take a moment to read the WSC Preview article at beafanatic.com....link is posted under "IN THE NEWS" to the right ------->
Golden Spike Winners:
Hallie Bechtel - Hallie did a great job evening out her splits and crushing the competition! With a mile to go there were two key competitors within her sights and with every step she brought them closer and closer. Hallie used her leg speed and her commitment to the team to push her past the competition and into the chute. We could not be more proud!
Marissa Lee – Marissa dropped over 1:30 from Blue and White AND beat her goal time by 30 seconds! She is so dedicated at practice and also does a great job cheering on her teammates through tough workouts. Congratulations on an amazing race Marissa! We can’t wait to see what’s next!
EARLY BIRD RACE ASSIGNMENTS
We are competing in three races this Saturday at the Avon Lake Earlybird Invitational. Please look below to see which race you will be running (all based on WSC Preview finishes). All times are posted under "Team Info" - Bus/Race Times.
Varsity @ 9:30am - Maddie B., Hallie, Alyse, Hanna, Maddie V., Andrea, Leilah
JV @10:30am - Maggie, Maureen, Jenna, Kerks, Amanda, Emily, Marissa
Open @ 12:30pm - Eliz, Julie, Maria, Katherine, Maddie T. Elizabeth, Mary, Izzy, Sarah, Norah - as well as all runners who did not compete at WSC Preview but are planning to run at AL Earlybird
Bus leaves at 7:15am, be there ON TIME! If you aren't riding the bus to or from the meet you must have permission PRIOR to the meet from Mr. Spellman. Remember to bring your picnic item to drop off with our picnic parents before the race.
REMINDERS:
- Do your running log!
- Drink at least 64 oz. of water a day....everyday! Not just before a race
- Wear your watch at practice everyday!
- Recovery Spinning on Sunday's at 12:00pm
- We have a special presentation from Dr. Mike Urban on Tuesday after mile intervals. He will be doing a short talk about the importance of stretching to avoid injury. Please make sure to allow time in your schedule to stay for this special meeting! Click HERE for more information about Dr. Urban.
Sunday, August 28, 2011
Friday, August 26, 2011
WSC PREVIEW
Tomorrow is the big day we've been waiting for all summer long! A chance for you to show all those other teams how hard you've been working for the last three months and to see all those difficult runs pay off! We are so excited for you and can't wait for tomorrow's race!
Please drink lots of water tonight and go to bed early! Tomorrow morning you should be up by 7:00am and at the gazebo at 7:30AM!
Girls race is at 9:00am sharp! Injured runners please head to the line early to reserve us a space at the start. Everyone racing should be at the start by 8:50 at the latest!
Remember the following:
Your new uniform!
Black Sports Bra
Watch - no garmins allowed at races
Spikes
Water
Snacks
NO JEWELS!
REMINDERS:
- After the race please meet as a team, cool down as a team, and stretch as a team! We will meet with you immediately after the race once everyone has finished and then again after you thoroughly stretch!
- Recovery Spin starts this SUNDAY at noon! This is an optional workout, but we encourage you to be there!
Please drink lots of water tonight and go to bed early! Tomorrow morning you should be up by 7:00am and at the gazebo at 7:30AM!
Girls race is at 9:00am sharp! Injured runners please head to the line early to reserve us a space at the start. Everyone racing should be at the start by 8:50 at the latest!
Remember the following:
Your new uniform!
Black Sports Bra
Watch - no garmins allowed at races
Spikes
Water
Snacks
NO JEWELS!
REMINDERS:
- After the race please meet as a team, cool down as a team, and stretch as a team! We will meet with you immediately after the race once everyone has finished and then again after you thoroughly stretch!
- Recovery Spin starts this SUNDAY at noon! This is an optional workout, but we encourage you to be there!
Tuesday, August 23, 2011
SEASON GOALS
Click HERE to find your Cross Country homework assignment. Please follow the instructions and complete your goals by the due date (which you can find in the monthly calendar).
Nice work on those hills today! Every single one of you has shown improvement from week to week and we saw a lot more consistency on the 800's today. Your hard work and commitment to the team = fast running and we can't wait to see you run fast at WSC Preview! We are also very proud of those of you currently working through injuries. You've done the right thing by communicating with your coaches, working with the school trainer, and protecting yourselves from any more problems. We know its not fun to sit out, but be patient and continue with the accommodations and you'll be back running in no time!
REMINDERS:
- Starting Thursday we will be meeting in the BHS Cafeteria at 3:30pm
- Please be sure to pack a healthy snack for after school and of course have your water bottle so you get your 64 oz. in throughout the school day
- We will be passing out uniforms on Thursday after practice and before the potluck at the Sterle's!
- We will be meeting at 7:30am at the gazebo before your 9:00am race on Saturday
Nice work on those hills today! Every single one of you has shown improvement from week to week and we saw a lot more consistency on the 800's today. Your hard work and commitment to the team = fast running and we can't wait to see you run fast at WSC Preview! We are also very proud of those of you currently working through injuries. You've done the right thing by communicating with your coaches, working with the school trainer, and protecting yourselves from any more problems. We know its not fun to sit out, but be patient and continue with the accommodations and you'll be back running in no time!
REMINDERS:
- Starting Thursday we will be meeting in the BHS Cafeteria at 3:30pm
- Please be sure to pack a healthy snack for after school and of course have your water bottle so you get your 64 oz. in throughout the school day
- We will be passing out uniforms on Thursday after practice and before the potluck at the Sterle's!
- We will be meeting at 7:30am at the gazebo before your 9:00am race on Saturday
Saturday, August 20, 2011
WHITE TEAM WINS!
Congratulations on a great first race on our home course! We are so proud of you and can't wait to see you use your home course advantage at WSC Preview next week!
Blue Team: 1-5-6-7-9 = 28
White Team: 2-3-4-8-10 = 27
Congratulations to you all! Here is proof that every place counts! That is why we practice those fast finishes and we never give up before the line!
The splits/results sheet is posted under RESULTS to the right --------------->
Please take a moment to look at your splits and find places to improve for next week!
Congrats to our wonderful alumni who had a great showing this morning! Thanks for joining us Megan Mohney, Lisa Griebel, and Megan O'Brien!
As always, thank you to our parent volunteers for everything you do!
Lastly, our golden spike winners.....(drum roll!)
Golden Spike Winners: EMILY NERONI & JAIMIE KERKA
REMINDERS:
Blue Team: 1-5-6-7-9 = 28
White Team: 2-3-4-8-10 = 27
Congratulations to you all! Here is proof that every place counts! That is why we practice those fast finishes and we never give up before the line!
The splits/results sheet is posted under RESULTS to the right --------------->
Please take a moment to look at your splits and find places to improve for next week!
Congrats to our wonderful alumni who had a great showing this morning! Thanks for joining us Megan Mohney, Lisa Griebel, and Megan O'Brien!
As always, thank you to our parent volunteers for everything you do!
Lastly, our golden spike winners.....(drum roll!)
Golden Spike Winners: EMILY NERONI & JAIMIE KERKA
Emily did a fantastic job running her first official high school race! She battled through a knee injury last year and was smart about her recovery in the off season and now she is DYNAMITE! Congratulations on an excellent race Emily, we can’t wait to see what you are capable of this season!
Jaimie ran a smart race and has really impressed us as she too is returning from a serious knee injury. She has been smart about her her pre-season training and showed us today that she is really ready to give it her all during her senior year! As a captain Jaimie sets a great example to her fellow teammates and we are so happy to have Kerks back! Way to go Jaimie, keep it up!
Jaimie ran a smart race and has really impressed us as she too is returning from a serious knee injury. She has been smart about her her pre-season training and showed us today that she is really ready to give it her all during her senior year! As a captain Jaimie sets a great example to her fellow teammates and we are so happy to have Kerks back! Way to go Jaimie, keep it up!
REMINDERS:
- STARTING MONDAY PRACTICE IS AT 3:30pm!
- DO YOUR RUNNING JOURNAL!
- Something aching? Click HERE to get in touch with Dr. Mike Urban for an Active Release Technique treatment!
Thursday, August 18, 2011
Blue & White Meet
The Blue & White Alumni Meet is this Saturday! Please be at the gazebo in your team colors by 7:30am ready to run (no jewels, spikes ready, water/snack, etc.) Everyone races together at 9:00am! Good Luck!
Blue Team:
Maureen
Leilah
Maddie B.
Alyse
Carleigh
Megan
Maddie H.
Norah
Elizabeth
Amanda
Lea
Marissa
Eliz
Katherine
Payton
Hallie M.
Lauren
White Team:
Hanna
Jaimie
Hallie
Maddie V.
Maggie H.
Jenna
Sarah
Colleen
Day 2
Izzy
Maddie T
Mary
Julie
Emily
Maddie F.
Katie
Andrea
Sarah
REMINDERS:
- Please be sure to turn in your signed CODE OF CONDUCT FORM to your coaches ASAP
- Salad Party TONIGHT at the Kerka's 7:00pm, yum!!!
- There is a very important parent meeting after the Blue & White Meet on Saturday. Parents should have received an email as well!
- Girls that need to retake Thomas & Thomas pics, please meet at the gazebo at 8:00AM on Friday!
- EVERYONE needs a BLACK SPORTS BRA and a WATCH!
- STARTING MONDAY (8/22) PRACTICE IS AT 3:30PM!!!
Blue Team:
Maureen
Leilah
Maddie B.
Alyse
Carleigh
Megan
Maddie H.
Norah
Elizabeth
Amanda
Lea
Marissa
Eliz
Katherine
Payton
Hallie M.
Lauren
White Team:
Hanna
Jaimie
Hallie
Maddie V.
Maggie H.
Jenna
Sarah
Colleen
Day 2
Izzy
Maddie T
Mary
Julie
Emily
Maddie F.
Katie
Andrea
Sarah
REMINDERS:
- Please be sure to turn in your signed CODE OF CONDUCT FORM to your coaches ASAP
- Salad Party TONIGHT at the Kerka's 7:00pm, yum!!!
- There is a very important parent meeting after the Blue & White Meet on Saturday. Parents should have received an email as well!
- Girls that need to retake Thomas & Thomas pics, please meet at the gazebo at 8:00AM on Friday!
- EVERYONE needs a BLACK SPORTS BRA and a WATCH!
- STARTING MONDAY (8/22) PRACTICE IS AT 3:30PM!!!
Thursday, August 11, 2011
CONGRATS!
You all did a great job racing today! We are so impressed with your ability to rise to the occasion the day after returning from Mohican and those hills. To all our new runners, you have one 5K under your belt and now we will start focusing on how to improve every week. There is a lot more to running than running!
Please see Classic at Mastick results posted under RACE RESULTS ------------ >
How does your running log look? Click the link to the right to CREATE YOUR OWN and click HERE to see an example (includes what we have been doing since the beginning of mandatory practice).
REMINDERS:
- Tomorrow we have team pictures. Please meet at the gym doors at 2:30pm, dress to impress! Picture forms were sent home today.
- MANDATORY PARENT/ATHLETE MEETING is TUESDAY (8/16) at 7:00pm. There will be a sign OUT after the session so please be sure to stay for the entire program!
- If any parents or athletes need a refresher on the website, expectations, or just general questions please feel free to stop by room 221 at BHS at 6:30pm on Tuesday before the mandatory meeting!
Tuesday, August 9, 2011
Classic at Mastick!
WOW! Another successful camp out full of hills, bugs, rain, and of course a lot of fun! We feel so lucky to have such a wonderful team and we thank each an every one of you for a great trip to the wilderness! After seeing what you are capable of on the Mohican trails we are even more excited to see you race tomorrow night at Classic at Mastick.
Also another huge thank you to Maggie Britton and Thom Kerka for taking care of us at Mohican! And of course to Barb Piccirilli for getting everyone organized and all the parent volunteers that made our wonderful trip possible.
CLASSIC AT MASTICK:
Everyone is responsible for their own ride but if you would like to caravan down to the race location we will meet at the gazebo on Wednesday at 4:00pm. The boys race is at 6:00pm and the girls is at 6:45pm, however we have to get down their early because it gets very crowded and of course we need to get warmed-up to run fast! We will handout your race numbers and packets at the race so don't worry about picking them up on your own.
Click HERE for race location and information.
If you are not registered for the race tomorrow we will see you at the gazebo tomorrow morning at 8:30am to run our home course.
Please be sure to hydrate and sleep so you are ready to run fast tomorrow!
REMINDERS:
- Freshman Orientation on Thursday
- Team Pictures at 2:30pm on Friday at the BHS Stadium
- If you are not going to be able to attend a mandatory practice please be sure we have an email from a parent BEFORE you are absent!
Also another huge thank you to Maggie Britton and Thom Kerka for taking care of us at Mohican! And of course to Barb Piccirilli for getting everyone organized and all the parent volunteers that made our wonderful trip possible.
CLASSIC AT MASTICK:
Everyone is responsible for their own ride but if you would like to caravan down to the race location we will meet at the gazebo on Wednesday at 4:00pm. The boys race is at 6:00pm and the girls is at 6:45pm, however we have to get down their early because it gets very crowded and of course we need to get warmed-up to run fast! We will handout your race numbers and packets at the race so don't worry about picking them up on your own.
Click HERE for race location and information.
If you are not registered for the race tomorrow we will see you at the gazebo tomorrow morning at 8:30am to run our home course.
Please be sure to hydrate and sleep so you are ready to run fast tomorrow!
REMINDERS:
- Freshman Orientation on Thursday
- Team Pictures at 2:30pm on Friday at the BHS Stadium
- If you are not going to be able to attend a mandatory practice please be sure we have an email from a parent BEFORE you are absent!
Saturday, August 6, 2011
MOHICAN!
We leave for the Mohican Wilderness tomorrow at NOON! Please be at the gazebo by 11:30am so we can get things packed into cars and get moving! Be sure to double check the Mohican Packing List posted under team info to make sure you have all the camping necessities!
Click HERE to see the Mohican Wilderness website.
Click HERE for driving directions to the Mohican Wilderness camp site (from the Mohican Wilderness website).
We have a few people that still need to pay Barb Piccirilli, please bring payment ($35) to the gazebo tomorrow morning!
Looking forward to a great trip! A HUGE THANK YOU to Barb Piccirilli for organizing our entire trip, Maggie Britton and Thom Kerka for chaperoning this crazy group, and all the parent volunteers that make this experience possible! We couldn't do this without you!
Girls that are not attending the campout: We will miss you! Please try to run at least 35-45 minutes on Monday and Tuesday! If you are registered for the Classic at Mastick we will see you Wednesday at the Metroparks for the race. If you are not registered for the race we will see you Wednesday morning at 8:30am at the gazebo, be ready to race our home course!
Click HERE to see the Mohican Wilderness website.
Click HERE for driving directions to the Mohican Wilderness camp site (from the Mohican Wilderness website).
We have a few people that still need to pay Barb Piccirilli, please bring payment ($35) to the gazebo tomorrow morning!
Looking forward to a great trip! A HUGE THANK YOU to Barb Piccirilli for organizing our entire trip, Maggie Britton and Thom Kerka for chaperoning this crazy group, and all the parent volunteers that make this experience possible! We couldn't do this without you!
Girls that are not attending the campout: We will miss you! Please try to run at least 35-45 minutes on Monday and Tuesday! If you are registered for the Classic at Mastick we will see you Wednesday at the Metroparks for the race. If you are not registered for the race we will see you Wednesday morning at 8:30am at the gazebo, be ready to race our home course!
Monday, August 1, 2011
Congrats on your first official practice!
Congratulations on your first official practice ladies! You did a great job on the hills and we are so proud of all 30 of you that were there today! If you haven't already, now would be a great time to start your own personal running journal. Click HERE to log your miles electronically!
MOHICAN:
We have a few girls who have not paid or turned in forms for the trip! Please get Emergency Medical, Physical, and Mohican Permission (notarized and copy of insurance card) signed and turned in immediately. Also $35 cash or check is due to Barb Piccirilli to cover the expense of the camp out, canoeing and food. All forms and $ can be turned in to the coaches at practice!
Please see the list under "Team Info" as you start packing for Mohican.
FUEL YOUR BODY:
WATER! - Please be sure to be drinking AT LEAST 64 oz. of water a day (8 8 oz. glasses). It is so important that you replenish and refuel yourself before and after each workout.
FOOD! - Be smart about the meals and snacks you have throughout the day. Carbs are important but also be sure to increase the iron, calcium, and protein intake! After each workout you have 60 minutes to replace vital proteins that help your muscles recover (wouldn't it be nice to be less sore and stiff after those mile intervals?). Please click HERE to read an important article from Runner's World that includes some important nutrition information and good snack ideas.
We know it can be hard to eat before and after your workout but if you find a small and nutritious snack that you can tolerate you will be much happier with your performance and how you feel! It's good to find something that works for you at practice before your first meet so you are feeling your best on race day!
Just a few ideas:
- Frozen Banana with Peanut Butter & Raisins
- Chobani Yogurts
- Chocolate Milk
- Apple or Celery with Peanut Butter .... Ants on a Log...Yum!
- Bagel or Toast with PB and or jelly
- Oatmeal (add milk, raisins, dry fruit, etc.)
- Quick Bars: Lara, Clif, Kind Fruit + Nut etc.
- Protein shake/smoothie
REMINDERS:
- Julie's School of Rock AllStars Show is tomorrow night at House of Blues! Click HERE for tickets!
- Pancake Breakfast at the Piccirilli's House after Mile Intervals on Friday... well deserved!
- Classic at Mastick is almost full, if you have not signed up do so today!
- Review the attendance policy! If you are to be excused from practice we must have an email from your parents BEFORE you are absent. Please email baygirlsxc@gmail.com.
- SPLASH PARTY AT BAY POOL TUESDAY (8/2) @ 9:00PM
MOHICAN:
We have a few girls who have not paid or turned in forms for the trip! Please get Emergency Medical, Physical, and Mohican Permission (notarized and copy of insurance card) signed and turned in immediately. Also $35 cash or check is due to Barb Piccirilli to cover the expense of the camp out, canoeing and food. All forms and $ can be turned in to the coaches at practice!
Please see the list under "Team Info" as you start packing for Mohican.
FUEL YOUR BODY:
WATER! - Please be sure to be drinking AT LEAST 64 oz. of water a day (8 8 oz. glasses). It is so important that you replenish and refuel yourself before and after each workout.
FOOD! - Be smart about the meals and snacks you have throughout the day. Carbs are important but also be sure to increase the iron, calcium, and protein intake! After each workout you have 60 minutes to replace vital proteins that help your muscles recover (wouldn't it be nice to be less sore and stiff after those mile intervals?). Please click HERE to read an important article from Runner's World that includes some important nutrition information and good snack ideas.
We know it can be hard to eat before and after your workout but if you find a small and nutritious snack that you can tolerate you will be much happier with your performance and how you feel! It's good to find something that works for you at practice before your first meet so you are feeling your best on race day!
Just a few ideas:
- Frozen Banana with Peanut Butter & Raisins
- Chobani Yogurts
- Chocolate Milk
- Apple or Celery with Peanut Butter .... Ants on a Log...Yum!
- Bagel or Toast with PB and or jelly
- Oatmeal (add milk, raisins, dry fruit, etc.)
- Quick Bars: Lara, Clif, Kind Fruit + Nut etc.
- Protein shake/smoothie
REMINDERS:
- Julie's School of Rock AllStars Show is tomorrow night at House of Blues! Click HERE for tickets!
- Pancake Breakfast at the Piccirilli's House after Mile Intervals on Friday... well deserved!
- Classic at Mastick is almost full, if you have not signed up do so today!
- Review the attendance policy! If you are to be excused from practice we must have an email from your parents BEFORE you are absent. Please email baygirlsxc@gmail.com.
- SPLASH PARTY AT BAY POOL TUESDAY (8/2) @ 9:00PM
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