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.

2019 Schedule TBD

https://rpmsathletics.com/main/teamschedule/id/3612276/seasonid/4482479

Fall 2019

Reeths-Puffer Middle School

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

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

Camp Starts Monday!!!!!

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. Feel free to invite
your family out to walk/run the trails or just to enjoy the beach while we are training!

8/6-8/8 M-W: 3:30-5:30pm @ Muskegon Winter Sports Complex- 462 N Scenic Dr

We are working on some fun activities around the park and on the beach.

There will not be a cost! :) Bring your beach towel and water bottle everyday! If you
have a watch that is very helpful.

8/21-8/23 T-TH: 4-5:30pm @ RPI by the Meijer Trailhead.
We would love the help of parent volunteers at our time trial Thursday. We will not be
running the finish line but we still need a couple hands and we can always use extras
at camp.

**if weather is poor at 3pm we will cancel camp since there is not shelter available for
lightning.

Pre-season Reminders:

*Physicals need to be up to date since April 15th 2018, before 1st official practice.

*Practice will officially start 9/4 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)

*Guys: need to make sure they have black or dark grey shorts, we have jerseys for you.

*Returning ladies: find your green jerseys and black shorts. If you are new to the team or
cannot find your green jersey let me know size or email me by 8/8. Linz92@gmail.com

* Our 1st meet is scheduled for Thursday 8/6, schedule is not complete yet.

*We use TeamSnap 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!!!

It's after the 4th of July so you better start training! :)

Summer training run 6pm tonight at the west end of Snug Harbor. Everyone welcome!!!

2018 Season

Middle School Cross Country 2018

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.

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. 4th @ 3pm Reeths-Puffer Intermediate (take bus from RPMS)

Last practice: October 11th

Last Meet: October 12th

Banquet: October 9th

Sports physicals are required by August 6th for camp or 9/4.

RP offers physicals at the HS on May,14th 6-7:30 PM.

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 M-W: 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!

8/21-8/23 T-TH: 4-5:30pm @ RPI by the Meijer Trailhead. We would love the help of parent volunteers
at our time trial Thursday.

Summer Trail Runs: (optional)

Get the whole family out on the trails at Snug Harbor 3560 Memorial Dr, North Muskegon, for an
evening group run/hike/walk... whatever! Running stroller accessible.

Sundays 6pm on the following dates:  6/17, 6/24, 7/8 and 7/15

Updates and additional info: Blog & Calendar: http://rpmscc.blogspot.com/

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

1st practice at the Sports Complex, Early Release and TWO Meets

9/11 Monday's practice is at the Winter Sports Complex from 3-5pm. 462 N Scenic Dr, Muskegon, MI 49445

MS runners will stay at the middle school and get changed. The 6th graders and the runners who take a high school classes will get dressed and jump on the Cross Country bus over by the baseball field. Coach Eric will be there to help. That bus will then go to the MS to pick them up and take everyone to the Muskegon Winter Sports complex. ALL RUNNER NEED RIDE HOME FROM COMPLEX AT 5pm.

9/12 Practice at RPI

9/13 Early Release and Holland Away  340 104th Ave, Holland, MI 49423 

Runners can stay after early release for athletic study hall at the middle school or they can go home, if runners can get transportation back to the MS by 2:30pm for the bus to Holland. There will be a bus from the Intermediate to the MS before study hall.

Girls race at 4pm and Boys after 4:20/4:30pm. We should return around 6/6:30pm. 

I need a list by Tuesday on which athletes plan to go home and which plan to attend the study hall.

9/14 Practice at the Winter Sports Complex from 3-5pm. 462 N Scenic Dr, Muskegon, MI 49445

Same bus plan as Monday ALL RUNNER NEED RIDE HOME FROM COMPLEX AT 5pm.

9/15 Grandville AWAY 7979 Kalamazoo Avenue, SE Gaines Twp, MI 

6th graders and HS kids get out early and get dressed quickly and get on CC bus over by the baseball field. Then the bus will pick up the MS runner. MS runners will get out a couple mins early to get dressed and be ready for the bus at 2:40pm.

Girls race at 4pm and Boys after 4:20/4:30pm. We should return around 6/6:30pm. 

Things to bring this week: Shoes, water, watch and a towel. (incase we go to the lake)

Check the weather and dress and pack accordingly!

FIRE UP ROCKETS!!!

1st Week of the Season and our 1st Meet at Mona Shores

FIRE UP ROCKETS!! It's the first week of the Cross Country Season! YAHOO!!!!

Practice will be held at the Meijer Trail this whole week. MS runnners may ride any bus over to the Intermediate and then change and get ready for practice or a bus to either the park or away meet.
Things to bring to practice this week:

1. Valid Physical dated after April 2017 (or drop at school)
2. Pay to Play fee $40. Made to Reeths Puffer Middle School ($20 if you receive the reduced lunch rate and free if you qualify for free lunch)
3. Running shoes
4. Water
5. A watch if you have one
6. Check the weather and dress appropriately: we practice in everything but lightening.

MONA SHORES INVITATIONAL
Thursday Sept. 7th
1700 Woodside Rd, Norton Shores, MI 49441

Times of Meet: 4:15pm – JV Girls

 4:40pm – JV Boys

 5:05pm – Varsity Girls

 5:30pm – Varsity Boys

Runner's will come home from practice TODAY knowing if they will be running JV or Varsity for the Mona Shores meet. All Runners need to be picked up from Mona Shores Middle School there is NO BUS HOME!!

Almost back to school! Get in your last minute summer training!

Last chance at getting a few miles under your belt before the 1st official practice starts. Tuesday 9/5 after school at the Intermediate building from 3pm-4:45pm. MS runners may ride any bus over to the Intermediate to get changed for practice on the Meijer Trail.

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%

Stetch

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

Summer Training Camp Starts TODAY!!!

FIRE UP RUNNING ROCKETS!!!!

Camp starts today, 3:30-5:30pm out at the Muskegon Winter Sports Complex. 462 N. Scenic Dr.

Bring water, a towel and if you have a watch. We hope to do some training at Lake Michigan! 

Camp will run at the complex Monday, Tuesday and Wednesday. 8/21-8/23. We will have our first official practice Tuesday 9/5. Have physicals complete by 9/5. 

Try to get some extra sleep and eat good quality foods this week! We are excited to get into the woods for some real trail running!! 

Don't forget that you need to be in running condition when we practice at the complex. It's a big place and if we have injured runners who are unable to run, it makes it difficult to supervise.

Sign-up

We'll be using TeamSnap this year to manage our calendar, roster, communications, etc. If you're interested in running this Fall, please email Coach Keefe (linz92@gmail.com) so that we can send you an invitation to our TeamSnap page.

We can't wait to see you at camp next week (Monday, 7/31)!

Middle School Cross Country Camp (Summer Training)

Cross Country Camp:(optional)

There will be two sessions of summer training camp, please attend both.

• 7/31-8/02: 3:30-5:30pm @ RPI by the Meijer Trailhead
• 8/21-8/23: 3:30-5:30pm @ Muskegon Winter Sports Complex. We are working on some fun activities with the summer programs offered at the MWSC.

Sports physicals are required by August 1st for camp or 9/5.

Free Physicals this Friday, the 14th. 8:30am-noon

LINK - Free MS & HS Physicals (Mercy Health)

Calling all 6th, 7th and 8th grade Runners for the 2017 School Year!

Reeths-Puffer Middle School

Cross Country

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.

Who:  Any 6th, 7th, or 8th grade gal or guy

What: Trail running as a team

Where (practices): Except 1st week 9/5 & 9/6 at RPI

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. 5th @ 3pm Reeths-Puffer Intermediate (take bus from RPMS)

Last practice: October 12th

Last Meet: October 13th (meet schedule on back)

Banquet: October 16th

Cross Country Camp:(optional)

There will be two sessions of summer training camp, please attend both.

• 7/31-8/02: 3:30-5:30pm @ RPI by the Meijer Trailhead
• 8/21-8/23: 3:30-5:30pm @ Muskegon Winter Sports Complex. We are working on some fun activities with the summer programs offered at the MWSC.

Sports physicals are required by August 1st for camp or 9/5.

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

Meet Schedule: (tentative)

Wed.   08/02/17   Time Trial @ RPI*                     3PM

Thurs. 09/07/17   Mona Shores                            4PM

Wed.   09/13/17  Holland High School                      4PM

Fri.      09/15/17     Grandville              4PM

Wed.   09/20/17   Home @ RPI*                           4PM

Tue.    09/26/17     Grand Haven                             4PM

Thurs. 09/28/17   Northview Color Run               4PM

Wed.  10/04/17   Hamilton                             4PM

Wed.  10/11/17   Holland Christian                     4PM

Fri.   10/13/17   City Meet                                 4PM

*Volunteers are needed for the Time Trial (8/02) and the Home Meet (9/20)

No bus home from Muskegon County meets, runners need rides home from all bold meets.

Transportation:

1. Please be prompt for pickups after practices and meets
2. Runners need rides to and from XC camp practices
3. 7th & 8th graders should take their normal buses to RPI everyday there is practice or a meet
4. Runners will need rides home from Mona Shores, Grand Haven, Home @RPI, and the City Meet; runners will need rides home from RP Middle School after being bused back from all other away meets.

We will have an informational meeting on Wednesday,

August 2nd RPI Meijer Trail Head after time trial. Please get some summer miles in! Aim for 1-3 miles a couple time a week.

Blog & Calendar: http://rpmscc.blogspot.com/

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

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