Home from Rockford

Headed home after a short but fast race!! We will race this same course again next Thursday Oct. 8th.

Should be back at RPMS at 6:30.

Thanks again for all your support!!!

Rockford Wednesday

Update: Held at Rockford East Middle School - 8615 9 Mile Rd NE, Rockford, MI 49341

Girls race at 4:15
Boys race at 4:45

Runners will be let out of class at 2:25 to get dressed and get on the bus, we need to leave by 2:40.

Don't forget:
shoes
water
jersey
snack

Should return RPMS around 6:30/45pm. I'll update blog with ETA once we are on the road home from Rockford.

Mona Shores Monday and TWO other meets this week!!

The end of September is approaching and we are in full season swing with 3 meets this week!!!

Monday Sept 28 Mona Shores- 4:20pm girls start and boys will start 4:40pm.
Mona Shores Middle School: 1700 Woodside Rd, Norton Shores, MI 49441, United Statesmap

Since this meet is in Muskegon County there is NO BUS HOME!! Runners must be picked up at Mona Shores at 5:20pm. Whomever is picking up runners please sign them out on our clipboard. Runners please write down your mile split time and the adult that is taking you needs to initial in the OUT section.

Tuesday Practice at the Middle School.

Wednesday Sept 30th N. Rockford- 4:15pm it appears that we will run boys and girls together....we have never done that before but that is what the race info says...hmmm?!?! ( I hope to get more clarification tomorrow) Bus will return runners to the Middle school. Runners will be dismissed early from class. Bus will return runners to RPMS 6:30ish. I will post return ETA when we leave Rockford.
Meet is held at East Rockford Middle School: 8615 9 Mile Rd NE, Rockford, MI 49341

Thursday Oct.1st Northview Color FUN Run- Northview Crossroads Middle School:

4400 Ambrose NE Grand Rapids 49525

Wear white and be ready for a great, fun recovery day. Bus will return runners to RPMS 6:30ish.

Grandville

It was a hot race but fast!!!!! Rockets did an awesome job and most of them were faster than last week!! 

We hope to arrive back at the middle school around 6:45.

State Park and Grandville Away

First practice out at the park was a success! Hard run on Big Mac and then a dip in Lake Michigan...it sure is great to be a Rocket!!

Away meet Wednesday 9/23, girls run at 4pm, boys race following. South Christan Sports Park. 7979 Kalamazoo Avenue Southeast, Grand Rapids, MI 49508, United States

Great Race today!

It was amazing to see our whole community come out and cheer on our Rockets!!! We were very impressed with their effort! Nice Run! We will have results tomorrow.

Practice tomorrow will be like the usual Thursday Practice- held at the High School until 4:45pm.

Ride the bus over to the HS as usual and change in the locker room as usual.

Can't wait to hear about how all your hard workouts paid off!

Home Meet TODAY!!!

We will start the meet at 4pm. The girls will run 1st and then when the girls are all finished then the boys will start 4:30/4:45.

Kids will ride busses over to the HS as usual and get dressed in the locker room, as usual.  Remember, jersey, shoes, socks, water bottle and snack.

The Race starts in the field between the Intermediate bld and the High school. Right next to the Meijer trail.

I will need a couple boys parents to help me with the girls race and then a couple girls parents to help with the boys race. Please meet up at the finish before the meet so i can give you a quick run down of the help I need. THANK YOU!!!! CC PARENTS ARE THE BEST!!!!!

2015 Cross Country Season has begun!!!!

Meeting today at 3-4:15pm in the RPMS Cafe.  Handout below.

Cross Country 2015

Meets:

Wed. 09/16 Home @ HS (field between Intermediate and HS) 4:00PM (No Bus home)

Wed.  09/23 Grandville 4:00PM

Mon.  09/28 Mona Shores MS 4pm  (No bus home)

Wed.  09/30 Rockford North MS 4:00PM

Thurs.  10/1 Northview Color Fun Run 4:00PM

Thurs. 10/08 Rockford East MS 4pm

Mon. 10/12 Holland Christian Invitational 4:00PM

Fri. 10/16 Muskegon City Invitational TBD (4ish) (no bus home)

Mon. 10/19 End of the Season Banquet 3-4:15pm in the MS Cafe’ (girls bring snacks and boys bring drinks and tableware)

Practice:   Sept. 14-17th we will be at the HS so we are ready for HOME meet.

• 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! (get dressed before getting on the bus and if you cannot run please do not come to park)
• 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.
• Must have filled out Athletic Consent online at  Reeths-Puffer.info
• 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, black/green shorts, and jersey. Spikes not needed but a watch is helpful.
• Need water and healthy snacks for meets, we do not stop for dinner.
• PLEASE sign out student/s 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

WHOA !! Thunder and lightening!

No Practice today Tuesday Sept 8th.

I would normally ask you to run on your own but I am not sure this will end before it gets dark!
If it does get in a least 1-3miles.

Don't let all your hard work go over the long weekend!

Please run/workout 3 of the 4 days and don't forget to stretch!!!

Workout A: 
jog 5min
stretch
run 25mins
2-4 strides
stretch

Workout B:
jog 10 min
stretch
tabida work out: 40 seconds hard and 10 seconds rest- 5 times   ( Total of 4mins)
Plyometrics
jog 5min
stretch

Workout C:
jog 5 min
stretch
8 min at race pace
rest 3 min
8 mins race pace
jog 5
stretch

Changed a few things up so we are prepared for home meet on the 16th.

Next week:
Tuesday: Practice at RPMS 2:50-4:15
Wednesday: Prqactice at RPMS 2:50-4:15
Thursday: Team meeting in Cafe 2:50-4:15 -Hand out Uniforms

Week of Sept. 14th (the following week)
Monday: Ride bus to RPHS to train on home course- pick up at 4:45 by the Stadium
Tuesday: Ride bus to RPHS to train on home course- pick up at 4:45 by the Stadium
Wednesday: HOME MEET at RPHS 4pm   We need a few volunteers, please parents!! Email, Text or tell your runner if you can help. Boy's parents can help girls race and then girl's parents can help boys race. This way everyone can still watch their runner's race:)
Thursday: Practice RPMS 2:50-4:15

Last Chance...

Summer miles and meeting the team this week!

Mon 8/31 Practice 2:50-4:15pm at RPMS
Tues 9/1   Practice 2:50-4:15pm at RPMS
Wed 9/2   Practice 2:50-4:15pm at RPMS

Thursday  Rocket City Games
2pm Set up bounce houses
3-6pm collect $ and monitor bounce houses
6-7pm tear down
This is our teams fundraiser so we can be bussed to the beautiful State Park trails on Mondays.

Bring water to practice and eat good...maybe a little extra sleep:)