Thursday Sept. 11th Mona Shores Invite

Runners need ride home from Mona Shores a bus takes runners from RPMS to Mona Shores MS. Pick up Runners and sign them out at Mona Shores by 5pm:) 

Boys run at 4:20pm

Girls will run 4:50PM, 20-30mins after boys start

It is a 2 mile trail run made of 2 loops.

Mona Shores Middle School

1121 Seminole Rd, Norton Shores, MI 49441map

Great practice today Rockets!!! 

We made it to the Winter Sports Complex

Pick up your runner 4:45pm, they will be tired, wet and sandy:)

Winter sports complex address: 462 N Scenic Dr

Optional T-shirt Order Form Due Friday!

T-Shirt Order Form

I will pass out this for today at the park, please return it ASAP!

DUE FRIDAY

Sunday RUN day!

Run today!!!  Run 8min, jog 1min, run 8min, jog 1 min, run 8min, jog 8 and stretch.


Practice will be at the park tomorrow but a bus actually showing up is another story:) Please check the BLOG before picking up runners!

Pick up at 4:45pm at Muskegon Winter Sports Complex, 462 N Scenic Dr, Muskegon, MI, United Statesmap

Bring Tomorrow:

• running shoes
• running clothes
• water
• snack
• pay to play $40
• physical forms
• towel

Nice 1st practice!! Excited to see some great running!

UPDATED SCHEDULE!! Start of Season Handout and 1st practice tomorrow!

Start of Season Handout

Cross Country 2014

Meets:

Thurs. 09/11 Mona Shores Middle 4:00PM (No Bus home)

Wed.  09/17 Byron Center 4:00PM

Sat.    09/20 Oakridge Invitational  8:30AM (No Bus)

Wed.  09/24 Zeeland 4:00PM

Tues.  09/30 HOME @ RPHS 4:00PM

Tues. 10/02 Northview HS Color Run Away 4pm

Wed.  10/08 Grandville 4pm

Mon. 10/13 Holland Christian Invitational 4:00PM (Will Stop for Dinner)

Wed. 10/15 End of the Season Banquet 3-4:15pm in the MS Cafe’

Practice:

• Monday- Muskegon State Park Winter Sports Complex (462 Scenic Dr - between Fenner Rd. and Memorial Dr. across from campground) the bus will take runners from school at 2:40pm to the park and Parents MUST pick up their runner at the park at 4:45pm SHARP!
• Tuesday & Wednesday- RPMS 2:50pm - 4:15pm
• Thursday- RPHS 3-4:45pm Take usual bus to Intermediate Bld and walk to HS locker room to change.

Additional Info:

• Need Sports Physical on file at RPMS.
• Pay to Play: $40 due before 1st race ($20 for reduced and $0 if part of free lunch program)

• Must keep good attendance and grades.
• Need running shoes and complete uniform to compete, spikes not needed.
• Need water and healthy snacks for meets, we do not stop for dinner.
• PLEASE sign out student when leaving meet.
• Must eat healthy, get good sleep, and take care of themselves…premium fuel = premium performance!

BLOG: http://rpmscc.blogspot.com/ This is the KEY to all CC info!!

TRY it, USE it, LOVE it!

Coaches:  Eric Grant egrant@pliantplastics.com (231) 855 4966

   Lindsay Keefe linz92@gmail.com (517) 214 0355

Informational Meeting in the RPMS Cafe TODAY!!

Interested in running Cross Country?

Check out what we are all about today after school in the Cafe 2:50-4pm

Start your engines, kids!

Summer Running Club is held at Snug Harbor Boat Launch in Muskegon State Park on Memorial Drive. 
Tues, Thurs and Sun at 6pm. We try to make it out there but there are always lots of runners ALL ages!
Map: http://www.mcgi.state.mi.us/MRBIS/BASDetail.aspx?basid=A-61-004

If you can't make it, just start getting miles in! Try 4-8 miles a week. 4 days running 1-3 miles each day. Warm up and stretch, also 3 sets of 10-20 sit-ups, 5-15 pushups and 10-20 lunges. 

Team Fundraiser: we will be running the bounce houses at the Rocket City Games Thursday Aug. 28th from 6-8pm. We will need volunteers:)

Can't wait for the season to begin!! Better start training!!!