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.