Pre-season Reminders:

*Physicals need to be up to date since April 15th 2019

*Practice will officially start 9/3 at the Intermediate (Meijer Trail)

*We will not be bussed to the State Park the first week of school, we will practice only
at the Intermediate.

*Pay to Play fee is $40 (unless discounted then $20 or free)

*We have jerseys but runners will need their own black or grey shorts for races.

* Our 1st meet is scheduled for Thursday 9/5, at Mona Shores MS. Runners will be

bussed from school to MSMS but need rides home from the in county meet.

All out of county meets bus home is also provided.

*We use Dicks Team Manager App to communicate throughout the season so please feel free to
email me and I will get us connected. Linz92@gmail.com

Start running, stretching, eating good and getting some extra ZZZZZZZ's.....

it's almost GO TIME!!!

Practice is ON today!

Can't wait to see all of our runners!

Getting Organized

***UPDATE: Camp Today 8/26 will be determined at 3pm due to Weather
We're excited for our second week of camp this week, beginning today from 4-5:30pm at RPI by the Meijer trailhead.

Our schedule is finalized. We've loaded it into Dick's Team Manager, a team management app that integrates with your electronic calendars and supports team communication.

Please download the app (LINK) and get connected to the team and your runner. If we have your email address, you likely have an invitation already. If not, please search "RPMSCC" from inside the app. Once there, check whether we have your runner already. If we already have him/her, just add your parent account. If not, please add your runner and parent account(s).

Summer Workouts

Here are a few workouts to try.

1. Warm up- Jog for 7-10 mins

• Stretch- try to do some of the stretches/yoga positions from camp
• Run for 20-40 mins at 50%
• Plyometrics if you remember some of the skipping, bounding and lunges.
• Stretch

2. Warm up- Jog for 7-10 mins

Stretch- try to do some of the stretches/yoga positions from camp

Run 2 miles at race pace 75%

Stretch

20 push up, 30 sit-ups and 100 meters bear crawl

3. Warm up- Jog for 7-10 mins

Stretch- try to do some of the stretches/yoga positions from camp

Run 0.5 miles at 50%

Sprint 90-100% for 40 seconds rest for 10 seconds repeat 4 times

rest 5 mins

Run 0.5 miles at 50%

Sprint 90-100% for 40 seconds rest for 10 seconds repeat 4 times

Stetch

4. Warm up- Jog for 7-10 mins

• Stretch- try to do some of the stretches/yoga positions from camp
• Run for 20-30 mins at 50%
• Plyometrics if you remember some of the skipping, bounding and lunges.
• 20 push up, 30 sit-ups and 100 meters bear crawl
• Stretch

5. Warm up- Jog for 7-10 mins

• Stretch- try to do some of the stretches/yoga positions from camp
• Run 0.5 mile at race pace 75%
• Rest 3-5 mins
• Run 0.5 mile at 75%, rest 3-5min. Repeat 4-6 times.
• Plyometrics if you remember some of the skipping, bounding and lunges.
• Stretch

6. Warm up- Jog for 7-10 mins

• Stretch- try to do some of the stretches/yoga positions from camp
• Run for 30-40 mins 50-60%
• Plyometrics if you remember some of the skipping, bounding and lunges.
• 20 push up, 30 sit-ups and 100 meters bear crawl
• Stretch

Lost and Found

These goodies were left at camp and will be on my Garage steps for the weekend. 570 Glenwood Ave.  OOPS!!   Not pictured but found...Lime green filtered water bottle and black headband with Sparkle RP.

Gear Needs

Incase you are new to running here are a few helpful things to have.

1. Reusable water bottle

2. Wrist watch for timing your run *optional

3. Lightweight running shoes- no need for spike in Middle School
https://www.runnersworld.com/advanced/a20850918/7-tips-to-help-high-school-runners-choose-the-right-shoes/

Summer Training Camp (Optional, but lots of fun so join us for both sessions!)

1st Session

Muskegon Winter Sport Complex
462 N Scenic Dr, Muskegon, MI 49445

Bring water bottle, towel, bug spray and a watch (if you own one).

• Monday Aug. 5th, 3:30-5:30PM  
• Tuesday Aug. 6th 3:30-5:30PM
• Wednesday Aug. 7th 10am-5pm  $25 for DUNE UNIVERSITY Bring swim suit, sack lunch, and sunscreen in addition to water bottle, towel, watch, and bug spray.  While attending University we will be team building, Luging, Trail Questing and paddling. Please text or email Coach Keefe if you can attend, we would like to have an estimated headcount. 

Start mowing laws, babysitting, whatever... so runners can earn the $25! :)

Coach Keefe

517-214-0355

Linz92@gmail.com

2nd Session

Reeths-Puffer Intermediate Meijer Trail Head

1500 N Getty St, Muskegon, MI 49445

Bring water bottle and a watch (if you own one).

• Monday Aug. 26th 4-5:30pm
• Tuesday Aug. 27th 4-5:30pm
• Wednesday Aug. 28th 4pm Team warm up and 4:30 Time Trial Start 

We need parent volunteers to help us with our time trial and it will prepare us for our home meet. Thank you in advance.