Wednesday Potluck!

Potluck! Wednesday 10/5 from 6:30pm - 8:00pm @ 1428 North 53rd Street (home of Penn Anderson).

Annual Parent Chili Feed and Fundraiser

The long standing tradition of the Roosevelt Boys Cross County XC-Mob continues! Please join us at the Fulton home on Friday October 14 for a simple supper, good conversation, and the opportunity to raise money for our boys as they turn in one of their best seasons in recent memory. We’ll provide the Chili, bowls, napkins, and utensils, and each family is asked to bring a salad, cornbread, or a desert based in last name. 

We’ll pass the hat (all checks should be made out to "Roosevelt Athletic Boosters / Boys XC”) and use he proceeds to support post-season travel, uniforms, senior gifts, and other incidentals not covered by the District. Coach Collier will make an appearance to talk about the season to date and our plans for Metro and Districts.

This is a fun event and a great opportunity to get to know the faces you see out on the course.  We sincerely hope you can make it, and especially welcome program alumni who are running at the next level or simply would like to stay in touch with the program.

Please RSVP to frfulton@mac.com, and we’ll see you on the 14th. Parking is readily available on 46th, 75th, or on 45th on the East side of View Ridge Park.

Note From Coach: Week of 10/3, Meet Info, and Volunteer Request

XC Mob,

Monday, Tuesday, Wednesday, and Friday practices at Cowen Park at 3:30pm. 

Thursday 10/6 meet at Lincoln Park. There will be 3 races. Top 14, 3:40pm, Women, 4:10pm, JV Men, 4:40. We are the host team. Once again we will need parent volunteers to help on the course. Contact Mr. Fulton if you can help (frfulton@mac.com). 

Saturday October 8th, Hole In The Wall Invitational. We will leave Roosevelt at 7:00am, transportation provided by bus. Return time 5:00pm.

Thanks,

Coach Collier

Athlete of the Month for September 2016

XC Mob,

 

Coach Collier and other Roosevelt coaches were asked to nominate our first Athlete of the Month for the 2016-17 school year.  The nominating criteria defined by Athletic Director Mr. Katinas are based on the RHS core values as they relate to the spirit of athletic competition, performance, and academic achievement. Each athlete nominated will be recognized by the school, and one female and one male will be selected as the Roosevelt Rough Rider “Athlete of the Month.”

RHS Core Values:

Passion: always competing, a “want to do” attitude instead of “having to do”
Respect: of self, teammates, opponents, officials, and the game
Integrity: participating with honesty to the written and unwritten rules
Determination: commitment, discipline, and sacrifice to finish
Excellence: pursuing ones athletic, academic, and personal best

Congratulations to Jack Bylund, selected by Coach Collier as our Boys Cross Country nominee for the month of September!

XC Mob Schedule for the week of 9/19-23

"As coach I'm very proud of the team performance this past week at Lower Woodland and the Fort Steilacoom Invitational. Congratulations to our Silver Division third place winners. There were a lot of PR’s and everyone is showing improvement. Let's continue to work hard, take care of our bodies, and get plenty of rest. 

This week’s schedule is as follows. Monday, Tuesday, practice at Cowen Park 3:30. Wednesday September 21st, we have a meet at Lincoln Park. Everyone is expected to attend. We are scheduled to leave Roosevelt at 1:00 PM. I'm working on what time you will be released from your classes. Practice resume at Cowen Park on Thursday, Friday at 3:30. There is no scheduled Saturday practice.?

Coach Collier

Potluck Tuesday September 13 6:30-8:00

Our long-standing tradition continues!

For those of you new to the team the XC Mob typically convenes at a host home along with the Girls team on the evening before a meet for a potluck. Runners are encouraged to attend and to bring either a healthy entree or a salad to feed 6-8. These are low-key events designed to build team camaraderie and are for runners only, though host parents are onsite. 

The Sanford Family (Nate and Henry) have graciously volunteered to host this year’s first gathering. Their address is 1301 NE 63rd Street. Potlucks start at 6:30 and end promptly at 8:00. 

Go Riders!

Fort Steilacoom Invitational Saturday September 17th

XC Mob,

The Fort Steilacoom Invitational is Saturday September 17th. For those of you who have competed here before, the course has been slightly modified this year (see links at end of message for description and map).

Those who will be attending are expected to ride the bus. Team members are not allowed to drive themselves nor have their parents bring them. Parents can transport them back after their race but coach must be notified in advance.

Time Schedule:

10:15 Boys JV ( limited to 5 junior varsity runners)
11:05 Boys Freshmen Race. 
11:45 Boys Sophomore JV Race. 
12:15 Boys Silver Division Flight 1 (#5,6,7,8)
12:50 Boys Silver Division Flight 2 (#1,2,3,4)
1:55 Boys Junior/ Senior JV Race.
Awards to follow.

- Coach Collier

Invitational Website:
http://www.fortsteilacoominvite.com/fortsteilacoominvite.html

Course Description: 
http://www.fortsteilacoominvite.com/coursedescription.html

Course Map:
http://www.fortsteilacoominvite.com/pdfs/ftsteilacoom/ftsteilacoom5kmap.pdf

From Coach Collier - Week of September 11-17 Practice and Meet Details

"Monday, Tuesday, Thursday,Friday, meet at Cowan Park, 3:30pm. Wednesday 9/14/16 our first season meet. The meet will be held at Lower Woodland. Men at 3:40 and 4:40. As coach I will determine who run at 3:40, and 4:40. As you must know we do not have a bus for this meet. Team members are responsible for arriving at the meet on time per coach. Your son will be excused from school at 2:30 to attend the meet. On Saturday September 17th will participate in the Fort Steilacoom Invite locate in Lakewood, Washington.  The bus will leave Roosevelt at 7:00am, and return around 5:00pm. All team member are expected to attend unless prior arrangement granted by coach Collier. After practice on Monday and Tuesday uniforms will be passed out only to those who have their ten practices in."

Week of September 5-10

Starting today and going forward weekday practice will begin at 3:30 at Cowen Park and end around 5:15 unless we have a meet. Exceptions will be communicated through email and at practice.

We will hold a practice on Saturday September 10th at Lincoln Park at 9:00am to view the race course. Coach will give the boys exact location information for the Saturday practice laster this week at practice. 

Week of August 29-September 3

Practice Schedule for week of 8/29-9/3:

Monday @ Cowen Park 3:00

Tuesday @ Cowen Park 3:00

Wednesday @ Lower Woodlawn Track 3:00

Thursday @ Cowen Park 3:00

Friday @ Cowen Park 3:00

Saturday @ Magnuson Park 8:30

Official Practice Kicks Off August 22!

The official season starts on Monday August 22nd. We will meet at Cowen Park, and PLEASE NOTE NEW TIMES! Monday -Thursday @ 8:30am, and Friday @ 3:00pm. Looking forward to an outstanding season!

Week of August 8-12

Cross country summer practice will meet at The Bathhouse Threater 7312 West Green Lake Drive. Parking lot is to the West.

Brooks Beasts Event and Shoe Discounts!

As we approach XC season (yikes!) we will be hosting another XC run with the Beasts, followed by food and refreshments at the Brooks Trailhead store this Saturday (August 6 – 8AM). And this time the store will be offering a 25% off discount on spikes and all store merchandise!! Local Beasts athletes will be attending and signing autographs as well. I will follow-up next week with a Facebook Invite to share, but please let your athletes know about the event. Thanks!!

Here’s a Facebook Invite. Please pass along to your athletes if you have the chance: https://www.facebook.com/events/307877032889553/?notif_t=event_calendar_create&notif_id=1469480449677186

Steve DeKoker
Sports Marketing Programs Czar and sayer of “YAAASSS”t | 206 858 5594
c | 360 550 6686
BROOKS RUNNING COMPANY
www.brooksrunning.com

3400 Stone Way N, 5^th Floor

Seattle, WA 98103 

Week of August 1-5 and Athletic Paperwork

Next week the team will meet at Lower Woodland Park just East of the soccer pitch and across the street from the Green Lake Golf Course.

Coach Collier sent me a note expressing his appreciation to the captains who are on-time and at-the-ready each morning to get everyone started, and to those of you who have worked so hard over the summer, especially the incoming freshman. Many of you have conflicts resulting from firm commitments or vacation, but now is the time to do all that you can to join the others and get some training in before the season starts in about three weeks. 

Athletic paperwork will be accepted in the office starting on August 15, and it is the responsibility of each athlete to complete this process proactively and on-time. Paperwork must be turned in before the first official practice for you to be eligible to participate. The RHS office staff and Athletic Director will confirm receipt on a list to Coach Collier, which will be the authoritative data source.  What does that mean to you? Get an early start, print the forms and complete them, and drop them by the school office beginning on August 15th. All forms are online and downloadable here:

http://roosevelths.seattleschools.org/student_activities/athletics/athletic_paperwork

Week of July 25-29

1. Cowen Park this week, Monday - Friday at 8:00AM. Captains will be adding core strength sessions after the run, so plan to stick around.
2. Does anyone have or know who has the team tent that was last seen after the District Varsity race at Lake Sammamish State Park last October? If you have any information, please let me know.

Week of July 18-22

Captain runs will leave from the track at Roosevelt High School next week at 8:00 AM. Participation has been growing steadily, new runners are making great strides and getting to know teammates, and all signs point to a fun and competitive fall.

Week of July 11-15

XC Mob,

Captains will be leading runs this week from Green Lake (on the field next to the basketball hoops) starting at 8:00AM each morning. As a reminder, summer running is optional but highly recommended.

There is a good video here of the cross country race course at Lower Woodland Park where we’ll contest most of our Metro events this year. Worth a look for new runners and parents in particular.

https://www.youtube.com/watch?v=N9P7qMt7rno

- Frank (Fulton - RHS Boys XC Parent Rep)

Week two practice will be held at Lower Woodland near the track and putt putt golf. Remember for those who are not out, summer training is very important. There will be two captains there on Monday July 4th for anyone who wants to train on the holiday.

Summer Practice Week 1 Schedule

First week of summer practice will be at Cowan Park starting Monday June 27th at 8:00am each day. 6100 Brooklyn Ave NE.Seattle, WA 98115.

And we're off!

RHS XC Mob,

Summer Captain Runs start on Monday June 27th at Cowen Park (Brooklyn Avenue NE, between NE 62nd Street and NE Ravenna Blvd.) at 8:00 AM, typically finishing at approximately 10:00 AM. The boys will stretch before and after the run and begin core conditioning work, with sessions being led by 2016 RHSXC Captains Jack B., Silas M., and Ross B.

For those of you new to the squad, here are a few tips:

1. Sort your shoe situation this week and make sure that you have a set of well fitting trainers on your feet on Monday. 

2. Show up on time and introduce yourself. Our culture is one of shared endeavor, and while everyone is a little nervous at the start of the year, the quicker we get to know each other the quicker we gel. Don’t be shy!

3. Be an evangelist. Encourage other potential runners to join us. If you’ve been talking about running this fall and you have a friend who’s interested but not committed, encourage him to show up and give it a go.

4. Bring a water bottle and post-run clothing.

5. I’ll post details for the balance of the week and subsequent weeks as they become available. Typically the weekly plan is finalized on Saturday and posted to FB, the Blog, and distributed via email once I have it. 

I’ll be at the practice to answer questions from kids and parents on Monday, but please send me email at frfulton@mac.com or give a call at 206-227-5229 if you need something before then.

Finally, if you receive an email from the mailing list and want to discontinue your subscription, just reply to me with an UNSUBSCRIBE in the subject line and I’ll remove your address from future mailings.

Let’s have a great year!

Cross Country at Roosevelt Frequently Asked Questions

Roosevelt XC FAQ

What is Cross Country? The Sport of Cross Country (abbreviated XC) is a competitive team sport. All runners in a division (typically classified at meets and invitationals as Varsity, Junior Varsity, Freshman and / or Open races) race together at the same time with other teams. High School races are generally 5 kilometers (3.1 miles) for both boys and girls and are held over varying terrain including parks, golf courses, and public trails. Everyone runs the same course, and all athletes get to participate at every meet.

What are the expectations for the Boys team? At Roosevelt we challenge our top runners to develop themselves mentally and physically in a responsible manner designed to put them in the best position to be highly competitive in high school and to give them a real opportunity to run in college. In-season and off-season programs are carefully detailed by our experienced coaches, and runners should expect and be willing to accept clear and specific feedback related to training, attitude, and comportment. The program works: recent Roosevelt graduates are currently competing at top programs including Yale, the University of Portland, Case Western, and other schools. Finally, we encourage all runners to develop a life long love of distance running and view athletic endeavor and physical fitness as core life values.

Who is the coach? Our team is coached by Mr. Howard Collier. Coach Collier has been an elite marathoner, highly competitive distance runner, and an educator and coach for more than thirty years. He also coaches the Roosevelt Girls and Boys track and field teams, and teaches during the day at Highline. Coach Collier has led three Roosevelt teams to the state meet, winning District Titles outright in 2001 and 2003 and sharing the title with Juanita in 2006, and has been instrumental in developing a program that is designed to make the boys competitive, keep them injury free, and reinforce expectations of personal excellence and a team-first approach. 

Will I still have time to study and do other things? We have high expectations for academic excellence and citizenship, and we expect our runners to responsibly manage the inevitable conflicts that occur between running, academics, and other school related obligations. Many of our top runners excel in other arenas at RHS, including Jazz Band, the Roosevelt News, ASB, Quick Start, and other programs that reward dedication, perseverance, and a commitment to self and team. We understand that there are times when an athlete must miss a practice. Our best runners communicate exceptions proactively and clearly, while still finding a way to get their workout done during a busy day. If you are the type of student who endeavors to achieve, you’ll find like-minded teammates on the cross country team, and they will help you find ways to give your best self.

How fast do I have to be to join the team? Our team welcomes runners of all ability levels and expects them to break through barriers on their way to their individual top performance. Many students join the team expecting a "recreational team" experience with low expectations and the acceptance of intermittent participation, only to quickly realize that our team is built on a shared belief of total commitment to exceptional performance.  If you don’t think you can run 5 kilometers quickly or keep up with training runs, do not worry. Starting in the summer, Captain-led team runs are organized by ability, and all we ask is that you show up, do your best, and make a commitment to come back and do it again the next day. For a neophyte runner who already has acquired the essential life habit of giving their best effort, who is accustomed to overcoming adversity, (the essence of running or any endurance sport), and who enjoys a challenge, we guarantee that runner is not only ‘fast enough’, but will learn a great deal about themselves and have a life-changing experience during the course of the season. 

If I join the team will I qualify for a PE waiver? The short answer is ‘yes’, but cross country is not the best way to secure a PE waiver if that is your sole motivation. It is simply too difficult an endeavor, and there are many easier options. 

What kind of equipment do I need? If you are a ‘gear head’, this sport may be a disappointment. All you need is a good pair of running shoes (the RHS team receives a 10% discount at Super Jock n’ Jill near Green Lake) that fit well, comfortable socks, shorts, and a shirt in which to run. If it rains you may want to add a shell, but most runners don’t bother. A running watch can be helpful but is by no means required. You will be issued a uniform, including a racing singlet, racing shorts, warm up top and bottoms, and perhaps even a team t-shirt. You may also elect to buy a pair of racing spikes, which are lighter weight racing shoes with screw-in variable length metal protrusions on the bottom of the shoe. Spikes are usually only worn grass surfaces. Roosevelt runners use spikes at our Cowen Park meet but usually install ‘blanks’ (steel pugs with no protrusion) when we race at Lower Woodland Park. Spikes are not used in practice. If you must buy something, get yourself a good thermos for tea or chocolate milk to take to meets and invitationals.

OK, I’m in. What does it take for me to be a successful and competitive runner?  There are not shortcuts. To be a successful cross country runner takes time: time to learn, train, sleep, rest, and recover. It takes after school time, and weekend time. Our best runners acknowledge their limitations and make the effort to eliminate them through time management and focus. They do not make excuses, work on their weaknesses rather than their strengths, sincerely appreciate the achievements and efforts of teammates, and generally model the habits of successful people. You  should keep a training log from day one, memorializing each day your diet, route, time, distance, the weather, and annotating any notes about how you felt, whether positive or negative. You should have a clear training plan from your coach and a commitment to follow it. You should set specific goals before each season, and synthesize your daily activities with those objectives. Your goals should be challenging and realistic (“I want to run a 14:50 5K and win State, but I can’t be here on Tuesday or Thursday or even run in the evenings on those days because of Activity ‘X’” is a sub-optimal plan).  You should communicate clearly, directly, and effectively with your coach. If you are ill or injured, communicate personally and in advance. Finally, to be a successful runner you must be coachable at all times, willing and able to take direction and accept feedback, and you must give your best.

Where do we practice, at what time, and for how long?  Summer Captain runs typically start in late June shortly after the end of the school year and leave from the West side of Cowen Park near the intersection of Ravenna Boulevard and University at 15th. The team traditionally meets at 8:00, begins with stretching, followed by a run, more stretching, and a core strengthening session, typically ending by 10:15. Once Official WIAA practices start around August 22 the team typically moves to a 2:45 start time, ending each day around 5:00. Once school starts, practice will always be at 2:45. Each day the coach will provide a workout plan, divide the team into groups, and end the session with a team meeting once the work is done.

Are there any team traditions?  During summer and regular season practices, team members take tuns providing refreshments at the end of the Friday practice. Chocolate milk and cookies are traditional. On the evening before each meet the boys and girls teams convene for a runners-only (no parents or friends) potluck from 6:30 to 8:00 at a host home. Hosting alternates on a weekly basis between the girls and boys teams, and hosting a potluck is a great way to step top  and show your commitment. Attendance is not mandatory but is highly encouraged, and these events tend to be the place where team lore is demystified and bonds are formed. If you do attend you should arrive and depart on time, contribute a healthy pasta or vegetable dish or a sensible desert sufficient to feed at least 10, and make an effort to get to know your teammates. The food is good, the company always exceptional, and rumors to the contrary, these events are better than dances. The team also holds an annual Chili Dinner for parents each year, usually on a Friday evening in mid to late October. The dinner is a fund raiser for the team and the funds get deposited directly into the RHS XC account by the Booster Treasurer, so we get to decide what we do with the money. This typically raises about $800-$1000 which is sufficient to get a team shirt for all of the boys which they get to keep. Finally, we have an end of season party each year in November, usually held in the Roosevelt Commons.

Where can I get information about the team and events? Several places. If you have a Facebook account, the team page is RHS XC Mob, and you should join immediately even if you are only thinking about participating. The team website and blog can be found at www.roughridersxc.blogspot.com. If you would like to be added to the email list please send an email to frfulton@mac.com with the subject line ADD ME XC and include your first and last name, email address, your parent(s) email addresses, your mobile phone number, and your class graduation year. 

What does a typical season look like? Official practice starts on August 22, our first meet is usually in early to mid September (Coach will share the schedule with the boys once practice begins), and we compete once during the week in dual or league meets at Lower Woodland Park, Lincoln Park, or Cowen Park, with 3-4 large invitationals on weekends. The season ends with the State Meet for those who qualify in early November.

How are meets scored? The basics of scoring for cross country are relatively simple; you run (seven or sometimes fourteen runners in a varsity race, larger fields for JV), and you determine team score by adding the place numbers of your first five runners. Low score wins.  

What is a good time for a top runner? Since courses and weather conditions vary significantly, placement in a race is often more meaningful than time (though runners are all acutely aware of their personal best, or ‘PR’). The website www.athletic.net tracks times for nearly all High School and College programs in the nation, so the best way to understand what constitutes ‘good’ is to go to that web page and just explore. All Roosevelt results are loaded to that page within a couple of hours of race completion, so it is a resource you will use with frequency, and in many cases the results go back twenty years. The top runner in the state is frequently around the 15:00 minute mark for a 5K, and during a Metro Conference Varsity race we see spreads ranging from the low 15:00’s to 21:00 or so.

Do I have to eat differently? If you’ve gotten this far you have an interest in running and you care about your performance, so just focus on eating a healthy, balanced diet. There are loads of articles on the internet, but there are no magic formulas. For morning races, always eat something 2-3 hours before race time. Some toast or a bagel with some peanut butter is an excellent race day breakfast, and be sure to drink 8-10oz of water with breakfast. For afternoon races you should eat a typical breakfast and then try to eat an easily digested meal at school like a chicken sandwich, banana, and 8-10oz of water. Assuming a 4:00 start try half an energy bar PowerBar and another 8-10oz of water about 1-1 ½ hrs before the race if hungry. After you finish your race and your cool down, you should eat something within an hour to help your recovery process. An athlete who eats properly "post race" has an advantage over teammates and competitors almost immediately. Yogurt, fruit, or a sandwich with some more water are great choices, but cookies, crackers, chips, or soda won’t get it done. In short, eat smart, eat appropriate portions, avoid processed food-like substances (more than 3 colors and a cartoon on the package = no), and recognize that your diet is part of training.

We hope you’ll join us for 2016!

2016 Season Kick-Off Team Meeting

Coach Collier has scheduled a Team Meeting on Wednesday June 8th at 3:00 PM in the Roosevelt Commons for all returning and first-time runners. This meeting follows the New Student Night at School on June 7th from 6:30-9:00 where our Team Captains will be staffing the XC table, engaging with incoming 9th graders, and talking about our program. If you have an interested friend or someone in mind who might be a good addition to the squad, please encourage them to attend this meeting.