Directions to Tuesday meets

As always, please have a map or GPS available for back-up.

Directions to Trinity’s track (about a mile away from the school)

I-480 East from I-77
Exit Granger – left (West) on Granger.
Rt. On East 126th. Follow past McCracken.
Turn right on Southern – one street after McCracken. The track is at the end of Southern. Parking is limited.
CANNOT return to I-480 the same way – go back to Granger, turn right to Transportation, then left on Transportation to I-480.

Directions to Aurora HS and track
I-480 East from I-77
follow Rt 422 East from I-480
Exit at the Rt 306exit
Turn south on Rt 306.
Follow for a few miles.
After crossing Rt 82, turn Right Aurora High School - Pioneer Trail.

Team meets Olympian

In a special trip to Michigan, some of the varsity track and field athletes competed in the Shumake Relays in Detroit. Some of the athletes had the opportunity to meet with 2004 Gold Medalist Dee Dee Trotter, who was brought in by the meet to greet event winners and support the "Test Me, I'm Clean" campaign. Below is a picture of SJA's 4 x 800 meter relay team that won their first event of the day and had a chance to pose with Ms. Trotter. Overall, the team had many successful performances and had a chance to bond closer as a team while spending the night in Detroit.

Directions to this weekends meets

Directions from SJA to Renaissance High School - Shumake Relays
6565 West Outer Drive
Detroit, MI 48235

I-90 West to Turnpike/I-80
Turnpike West to I-280 North
I-280 North to I-75 North
I-75 North – we will exit at Allen Park and head west on Rt 39/Southfield
Rt 39/Southfield passes through a town for a mile then becomes a freeway.
Southfield Freeway North to Outer Drive
Right on Outer Drive (east) for less than two blocks
Renaissance High School will be about a mile down on the right.
estimated travel time 2:30

Directions to Willoughby South HS - site of Eastlake Ranger Relays

I-90 East to Rt 2 East (in Euclid) stay left on I-90
Rt 2 East to Rt 91 Exit
Turn Right on Rt 91 and follow for about 1 mile to Rt 20
Turn Left on Rt 20 and follow for just over a half mile
Stadium will be on the right just past the Willoughby Police Station between Robinhood and Shankland Rds
estimated travel time 35-40 minutes

Parents of Michigan Athletes - we are ready!

We are set! Thanks to the many parents who volunteered to help out - the response was very positive. We will be leaving around 3:30 and have enough drivers!!!

Information about the meet and the hotel will be posted on the blog by tomorrow. The only thing left to be posted is the hotel information. We will be staying at the Hampton Inn in Southfield, MI - about 10-15 minutes away from the track. Friday's meal, as well as Saturday's breakfast will be covered along with the hotel room. The girls should bring enough money for snack and perhaps their meal on the way back home.

thanks again! we're gonna have a great weekend!

Open Ring Time Change for Sunday

This Sunday, April 26th, Open Ring will start at 2:00pm, NOT at noon.

Hope to see you there!

This week's workouts

MD, Distance, HJ - Week of Monday, April 20, 2009

Monday, April 20 – rain, 53°- full team meeting first
MD/Distance – athletes racing Wed and varsity athletes not doing either dual meet have a workout. Workout will likely be on the grass regardless of how much rain.
Athletes going to St. Ed’s do a pre-meet day of 20 minutes and some striders.

HJ –weight room with pole vaulters

Tuesday, April 21 – showers, 49°
MD/Distance
Meet at St. Eds for some.
Pre-meet day for the Avon people
Regular mileage day (perhaps at Mastick) for the varsity athletes.

HJ – some competing, the rest do plyometric drills then go home


Wednesday, April 22 – few showers, 45°
MD/Distance
Meet at Avon for some.
Regular mileage day for St. Eds group
Workout at St. Eds for varsity (Karn, Kreuz, Mangan)

HJ – some competing, the rest do plyometric drills then go home

Thursday, April 23 – partly cloudy, 59°
MD/Distance
Cross training day

HJ – cross training day with middle distance/distance

Friday, April 24 – mostly sunny, 68°
Some members of team at Eastlake North Ranger Relays (at Willoughby South HS)

Some members of team leaving for Detroit, MI

Saturday, April 25 – Cleveland – partly cloudy, 70° (Detroit – mostly cloudy 60°)
Some members of team at Eastlake North Ranger Relays (at Willoughby South HS)

Some members of team at Shumake Relays in Detroit, MI

Sunday, April 26 –
MD/Distance – run on own

HJ – abs and cross train on own

this weekend

There is no practice for anybody, Friday, April 17th!

The Gilmour meet is ON - bus leaves SJA at 7:30. Check the itinerary linked to the right for other information.

Directions to Gilmour from SJA: about 35-40 minutes
Check mapquest or another source to be sure!!!!! You can also look for directions on Gilmour's website.
I-9o East
I-77 south or Jennings freeway
I-480 East
I-271 north
Exit Cedar Rd exit. Be careful to follow signs for Cedar Rd...its a confusing intersection. Take Cedar Rd EAST
Follow Cedar for a couple of miles. Gilmour Academy will be on the northeast corner of the intersection of Cedar and SOM Center Rds. Turn left on SOM Center, then right into the school driveway.

Avon

Yes, we run in the rain!!!! The bus leaves SJA a 10:40 and will stay at the meet the whole time. The itinerary is linked to the right - print one for yourself. Bring plenty of dry clothes!!!!

Directions to Avon MIDDLE School (where the track is) - I-90 West to Rt 611 Exit. Turn left on Rt 611 and follow for a couple of miles. Avon MIDDLE School will be on the left.

Varsity - bring your uniforms back!

Mastick directions

the middle distance and distance runners are meeting at mastick park thursday morning for an easy run and some striders after...should be done by 10:30 (sooner for newer/shorter distance runners)

For directions, go to the cross country website and look in the far right margin

www.sjaxc.blogspot.com

Workouts for Week of April 6

MD, Distance, HJ - Week of Monday, April 6, 2009

Monday, April 6 – 39° rain/snow/wind
MD/Distance – sorry to say but we don’t have a choice – hard workout on the track. NOT an April Fool’s.

HJ – warm up with sprinters, the go to weight room for typical Monday

Tuesday, April 7 – 35° snow shower/wind
TEAM MEETING IN GYM
MD/Distance – pre-meet day – 30-45 minutes
AMO, and sprint MD group come back for some hurdle drills to get loose and some block work

HJ – pre-meet half plyo day

Wednesday, April 8 – 44° AM snow showers (I expect the meet to happen)
Meet vs. Magnificat at Lutheran West – start time 4:45

MD/Distance – bring plenty of clothes, if meet is cancelled we’re staying to run

Thursday, April 9 52° partly cloudy
MD/Distance – see spring break schedule – 9:00am at mastick – over-distance

HJ – 11:00 SJA

Friday, April 10 – 48° showers
MD/Distance – see spring break schedule – 10:00 at SJA
Medina people – pre-meet day
JV – workout/time trial on track

HJ – 11:00 at SJA

Saturday, April 11 – 48° partly cloudy
Varsity Meet at Medina – see website for itinerary

Distance/MD not competing – run/workout on own!!

Sunday, April 12 – 53° partly cloudy
Distance/MD run on own!

HJ – lift on own, abs!!!


People going on Vacation…
Runners, rack up the mileage. If you feel good, run hard. If you feel sluggish, go slow. BUT RUN!

HJ – lots of abs, and try to get some kind of lifting in, even if its just squats, push-ups, etc…