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2026-08-30

CHSXC - August 31st - September 6th | Avon Lake Week

Weekly Update
Copley XC Weekly Update
HOKA Recap • Avon Lake • Mental Endurance
Motivational graphic with the message: 'You don't control every thought that enters your mind, but you do control which ones you listen to.'

All:

Great job yesterday at the HOKA Night Invitational! There was a lot to be proud of as we kicked off the racing season.

🏆 Individual Accomplishments

⭐ 25th Overall All-Time - Broke into Our TOP 25 All-Time!!

Claire Ingersoll
20:56.88

⭐ 16th Freshman All-Time

Kateri Villarreal
22:05.72

⭐ 23rd Freshman All-Time

Joshua Penko
18:54.46

⭐ 39th Overall

Brayden Malpass

⭐ 7th Overall

Kaylee Ingratta

🔔 PRs – Lots of Bell Ringing!

We had a lot of personal records at HOKA, which means there should be plenty of bell ringing at practice!

📅 Week Ahead

Monday – August 31
5:30–7:30 PM
📍 Sand Run – Bottom Past the FORD (water that crosses the road that cars go over)
1350 Sand Run Pkwy, Akron, OH 44313
Tuesday – September 1
4:00–6:00 PM
📍 Copley Community Park
Wednesday – September 2
3:00–5:00 PM
📍 Copley High School
Thursday – September 3
4:00–5:30 PM
📍 Copley Community Park

🍝 Team Dinner: 5:30–7:30 PM
Location Malpass Family Home | 4766 Wilshire Dr. Copley, OH
Friday – September 4
3:00–4:30 PM
📍 Copley High School - Meet in Commons
Saturday – September 5
🏃 Avon Lake Invitational
📍 Lorain County Community College

🚌 Bus Leaves Copley HS at 6:30 AM

🏃 Avon Lake Invitational

This is especially valuable because we will return to this course for the District Championship later in the season.

Race Schedule

9:00 AM – Maroon Boys Varsity 5K
Division I & II Teams

9:30 AM – Maroon Girls Varsity 5K
Division I & II Teams

10:00 AM – Open Boys 5K
All Divisions

10:30 AM – Open Girls 5K
All Divisions

🧠 Mental Endurance – Week 5

 NOTICE → CHOOSE → COMMIT → REPEAT 
💬 Power Message

“You don't control every thought that enters your mind, but you do control which ones you listen to.”

This week we continue working on directing our attention and developing productive self-talk. Notice the thought, choose what deserves your attention, commit to the next action and repeat.

💤 Sleep • Hydrate • Recover

The racing season is underway. Training matters, but so does what happens between practices. Continue prioritizing sleep, hydration, nutrition and recovery. FOAM ROLL!  Prioritize Recovery!  

🏆 Sleep Champion
Congratulations to this week's Sleep Champion, Magdalena Villarreal!
Top 10 Sleep Leaderboard for August 24-30, 2026, showing athlete sleep averages.
Keep Building!
Celebrate the progress. Learn from the race.
Then get back to work.
Thanks,
Coach Driscoll

Eric Driscoll
Copley High School Cross Country Coach
Copley High School Assistant Track Coach | Distance
Copley-Fairlawn Schools

Stay Connected with XC & TF

🌐  Stats Website: www.copleyrunning.com

📸  Instagram & Facebook: @COPLEYXCTF

📬  For updates, highlights, and more!

2026-07-13

Copley XC Weekly Update: July 6th - July 12th

Weekly Update
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Copley XC Weekly Update

Summer Training • Camp • Fartlek Week

🚨 Final Forms Deadline

Please get registered in Final Forms ASAP!

ALL forms must be completed and your physical must be up to date by August 1st. Since we leave for Overnight Camp on August 1st, everything must be completed before camp.

✅ Complete Final Forms

📅 Schedule This Week

📆 Team Calendar

Next Week

🏕️ Camp is only 4 WEEKS AWAY!

Let's have as many athletes as possible at these sessions!

  • Tuesday 7/7 – Lifting at 7:00 AM with group run to follow
  • Thursday 7/9 – Lifting at 7:00 AM with group run to follow
  • Saturday 7/11 – 8:00 AM – Summer Runs begin at Szalay's

We are hoping for a great turnout as we continue building our aerobic base. Strong teams are built through consistent work, and the strongest teams are running together—especially in the valley for their long runs!

🏃 Summer Training

Training is progressing well. Last week we may have dropped a little consistency overall. Let's keep moving!

🎁 Summer Challenge

Athletes who finish the summer with 90% or higher workout completion will earn an exclusive summer training t-shirt!

🔑 CONSISTENCY IS KEY!!

Keep stacking those miles! Every run matters. The work you do now will determine what happens this fall.

Our Training Landing Page has everything you need to get started. Click the Training tag at the top of the page to browse all of our training articles.

🏃 View Training Landing Page

Athletes, make sure you bookmark the Training Dashboard on your phone or computer. On an iPhone, you can even save it directly to your Home Screen for quick access.

📱 View Training Dashboard

🏃 Key Workout of the Week: Fartlek

This week's key workout is the Fartlek. Please take a few minutes to learn more about this important training session that we'll be completing this week.

🏃 Read About Fartleks

🏕️ Overnight Camp

Wondering if you still owe money for camp or what your registration status is? We've added that information to the Overnight Camp page.

🏕️ Overnight Camp Information

📚 Previous Weekly Updates

Miss a week's email? You can always catch up on previous updates and important announcements.

  • 📈 Copley XC Strava Club
  • 🏕️ Overnight Camp Information & Registration
  • 📲 Copley XC Remind
  • ✅ Final Forms
  • 👟 Spike Exchange

📖 Read Previous Weekly Updates

Let's Have a Great Week!

Stay consistent. Trust the process. Keep stacking good days together.

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2026-07-06

Copley XC Weekly Update – June 29th - July 5th

Weekly Update

🏕️ Overnight Camp Final Payment

As promised, here is the Final Payment Link for Overnight Camp.

The total cost for camp is $230.00.

  • If you have already made the initial payment, your remaining balance is $130.00.
  • We have a few families who accidentally paid twice. A $30.00 payment option has been added for those individuals.
  • A full payment option ($230.00) is also available for anyone joining camp late or who has not yet made a payment.
Important: When paying through Zeffy, please select "Other – $0" for the donation amount so you do not accidentally tip the service.

🏕️ Copley XC Overnight Camp Payment

Copley XC Weekly Update

Summer Training • Group Runs • Aerobic Repeats

📅 Schedule This Week

This Week

Tuesday 6/30 – Lifting at 7:00 AM with group run to follow
Thursday 7/2 – Lifting at 7:00 AM with group run to follow
Saturday 7/4 – OFF for the Fourth of July 🇺🇸

Next Week

Tuesday 7/7 – Lifting at 7:00 AM with group run to follow
Thursday 7/9 – Lifting at 7:00 AM with group run to follow
Saturday 7/11 – Summer runs at Szalay's begin!

We are hoping for a great turnout as we continue building our aerobic base. Strong teams are built through consistent work, and the strongest teams are running together in the valley.

Come out, put in the work, and be part of the process!

🏃 Summer Training

Training is progressing well, and if we stay consistent, athletes should be able to build up to 35–60 miles per week.

Building a strong aerobic base doesn't happen overnight—it comes from consistently showing up and putting in the work day after day.

🔑 CONSISTENCY IS KEY!!

Keep stacking those miles! Every run matters. The work you do now will determine what happens this fall.

Our Training Landing Page is here and should help you get started.

View Training Landing Page

🏃 Key Workout of the Week: Aerobic Repeats

This week's key workout is the Aerobic Repeats. Please take a few minutes to learn more about this important training session.

Read About Aerobic Repeats

📚 Previous Week's Topics

Miss last week's update? Review the information below:

  • 📈 Copley XC Strava Club
  • 🏕️ Overnight Camp Information & Registration
  • 📲 Copley XC Remind
  • ✅ Final Forms Sign Up
  • 👟 Spike Exchange

Read Previous Weekly Update

🏕️ Overnight Camp Update:

The second payment link for Overnight Camp will be sent out later this week. Please keep an eye on your email for additional information regarding the remaining camp balance.

Let's Have a Great Week!

Stay consistent. Trust the process. Keep stacking good days together.

Eric Driscoll
Copley High School Cross Country Coach
Copley High School Assistant Track Coach | Distance
Copley-Fairlawn Schools
Stay Connected with XC & TF

🌐 Stats Website: www.copleyrunning.com

🔔 Remind: CFHSXC23

📸 Instagram & Facebook: @CHSXC

📬 For updates, highlights, and more!
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