What is this Cross Country Running?


Weak, wimpy, and those who are afraid to get some dirt in their shoes need not apply.

Expect to be scratched, muddied, bruised and to be out near the edge where life is in full color.

Friday, August 9, 2019

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.

      Tuesday, July 30, 2019

      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/

      Thursday, July 18, 2019

      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.

      Saturday, December 1, 2018

      Fall 2019


      Cross Country
      Join us- come get some dirt in your shoes!
      Who:  Any 6th, 7th, or 8th grade gal or guy
      What: Trail running as a team, races are 2 miles.
      Where: (practices):
      Mon. State Park Winter Sports Complex till 5pm
      Tues. RPI till 4:45pm
      Wed. RPI till 4:45pm
      Thurs. State Park Winter Sports Complex till 5pm
      When:
      First practice: Sept. 2th @ 3pm Reeths-Puffer Intermediate (take bus from RPMS)
      Last practice: October 10th
      Last Meet: October 11th
      Sports physicals are required by August 6th for camp or 9/2 for practice.
      RP offers physicals at the HS on May,???th 6-7:30 PM TBT-check blog later
      Cross Country Camp: (optional)
      There will be two sessions of summer training camp, please attend both to get in shape for
      the season and to get to know your team.


      8/6-8/8 T-TH: 3:30-5:30pm @ Muskegon Winter Sports Complex. We are working on some
      fun activities with the summer programs offered at the MWSC, there will be a $20/25 cost
      and potential longer day. Bring your beach towel and water bottle everyday!

      8/26-8/28 M-W: 4-5:30pm @ RPI by the Meijer Trailhead. We would love the help of parent
      volunteers on our time trial Thursday.
      Off season updates and calendar: http://rpmscc.blogspot.com/

      “I run not to see who is the fastest but to see who has the most guts.”
      - Steve Prefontaine

      Tuesday, September 4, 2018

      2018 MIDDLE SCHOOL CROSS COUNTRY TEAM SHOP

      2018 MIDDLE SCHOOL CROSS COUNTRY TEAM SHOP is now open!
      Find items that I've picked out specifically for our team.
      There is also spiritwear available for your family and friends.
      Check out the shop details below.

      OUR SHOP DETAILS
          - Shop Now: https://www.bsnteamsports.com/v3/shop/team_shop/tnrLyELsuJ
          - Store Open From: August 23 - September 6, 2018