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:)

Fundraiser time!!

We love to run at the park so we need $$$ for the bus. We setup, tear down and run the bounce houses at the Rocket City Games on September 3rd.

Set up 2pm
Bounce House Hours of operation 3-6pm.
Take down done before 7pm

Please contact me so I can get an idea of helpers.
text 517.214.0355
Linz92@gmail.com

Interested in CC? This is what we are all about.

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 7th or 8th grade guy or gal

What: Trail running as a team, 2 miles races.

Where (practices): Mon. Muskegon State Park Winter Sports till 4:45pm

Tues. Middle School till 4:15pm

Wed. Middle School till 4:15pm

Thurs. High School till 4:45pm

When: First practice: August  31st at RPMS at 2:50pm under Green RPYS Bld.

Team meeting: Thursday, September 10th in the Café @ 2:50pm

Last practice: October 15th

Last Meet: October 16th (tentative meet schedule on back)

Banquet: October 19th

Sports physicals are required by September 9th.

Check out our blog for summer workouts and updates!

http://rpmscc.blogspot.com

Start getting in your summer miles! Run for 7-10 mins rest for 2mins repeat 2-3 times. Also do 3-5 strides, 100yds each (build to top speed for a couple seconds then slow back down). Most importantly stretch after 1st 7 mins and again after workout!

Meet Schedule: (Dates may change!)

Thurs. 09/3/15 Rocket City Games Fundraiser (we run the bounce houses and will need runners to volunteer, this allows us to be bussed to the park on Mondays)

Wed. 09/16 Home RPHS 4PM

Wed. 09/23 Grandville 4PM

Mon.   09/28 Mona Shores MS 4PM

Wed. 09/30 Rockford North MS 4PM

Tues. 10/06 Northview HS Color Run 4PM

Thurs.10/08 Rockford East 4PM

Tues. 10/13 Holland Christian Invitational 4PM

Fri. 10/16 City Meet 4PM

Summer is almost OVER...

Last call for summer miles!!! 

Run for 7-10 mins rest for 2mins repeat 2-3 times. Also do 3-5 strides, 100yds each (build to top speed for a couple seconds then slow back down). Most importantly stretch after 1st 7 mins and again after workout!

1st practice will be Monday, August 31st at 2:50pm under the RP Youth Soccer (green) Building at the RPMS.

Physicals due 9/10.

Meet Schedule: (Dates may change!)

Thurs. 09/3/15 Rocket City Games Fundraiser (we run the bounce houses and will need runners to volunteer, this allows us to be bussed to the park on Mondays)

Wed. 09/16 Home RPHS 4PM

Wed. 09/23 Grandville 4PM

Mon.   09/28 Mona Shores MS 4PM

Wed. 09/30 Rockford North MS 4PM

Tues. 10/06 Northview HS Color Run 4PM

Thurs.10/08 Rockford East 4PM

Tues. 10/13 Holland Christian Invitational 4PM

Fri. 10/16 City Meet 4PM