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.

2016 RAFFLE Fundraiser!

It is time to for 2016 Hall of Fame Raffle Fundraiser, and we need your help!

Raffle tickets were distributed on Monday night to all teams at the RAB meeting. We are asking each Boys Cross Country family to sell a minimum of 2 single tickets or 1 three or five pack by February 15. Last year all tickets were priced at $100, and in response to your feedback about high entry point, we have improved the program for 2016. Tickets can now be sold / purchased three ways: $50 for a single ticket, $125 for a 3 ticket pack, or $200 for a 5 ticket pack. 

The raffle drawing will be held on March 5 at 8:00 PM at the Roosevelt Riders Sports Hall of Fame Banquet at the Burke Museum, and you need not be present to win. Cash prizes will be awarded as follows: 1st place $5,000, 2nd Place $2,500, 3rd Place $1000.

Since we are out of season and don’t have the advantage of gathering easily, PLEASE DO ONE OF THE FOLLOWING;

1. If you intend to sell your tickets to family or friends, send me an email with 1) subject line RAFFLE, 2) details of your ticket allocation preference (e.g. “2 Singles”, “2 Singles and a 3 Pack”), and 3) the mailing address where you would like to receive your tickets. I will record your ticket numbers and mail them to you. When selling tickets, you will need to follow some important guidelines:

• DO NOT break up the 3 and 5 packets: this is a requirement of State gaming laws;
• Tickets cannot be sold by anyone under the age of 18: this is another requirement of State gaming laws;
• Fill out ALL blanks on the ticket stub;
• Give the purchaser the top portion of the raffle ticket and keep the ticket stub with the purchasers’ information for return to me with payment via USPS (I need to return all stubs to the RAB fundraising coordinator);
• Insure that checks are payable to Roosevelt Athletic Booster Club (we cannot accept electronic payment such as PayPal or take credit cards, and checks are easier than cash to track and manage)

2.  If you are buying the tickets directly, please mail a check for the total amount of your desired ticket count (remember, tickets can ONLY be purchase as single ticket or in prepared packet form: $50 for a single ticket, $125 for a three ticket pack, or $200 for a 5 ticket pack), and I will mail your tickets to you in return. Mail to the address below, and be certain to include a clear return address.

Frank Fulton 

ATTN: (RAB TIX)

7332 46th Avenue NE

Seattle, WA 98115

Make checks Payable to: Roosevelt Athletic Booster Club

I will manage all ticket distribution, accounting, and audit activities and do my best to keep the postal and tracking process moving at a good clip. I have a team spreadsheet where I will track our progress and manage the gaps, so you can really help make the job more manageable by buying and selling early.

Please let me know if you have questions. Email is the best way to reach me at frfultonatmacdotcom. I’ll send another email after the New Year with details for the Hall of Fame Banquet, so stand by. 

Thanks in advance,

Frank

__________________

About ROOSEVELT ATHLETIC BOOSTERS CLUB:

The primary activity of the Roosevelt Athletic Boosters (RAB) is to raise money as an additional source of funding for the athletic teams and sports clubs at the school. Our funding sources include the annual “Hall of Fame Auction”, the Raffle, running the concession stand at basketball games, and receiving direct donations. The monies earned assist the athletic director in supplementing the district’s budgets for the RHS teams, reduce the player fee for club sports (which we did not have to pay last year), and more.

RAB assists in funding for items that will stay with the school or benefit the entire team or PE class. We do not provide funding for individual recognition, off-season training, personalized uniforms that the students are allowed to keep such as our team shirts, or other elective items. Types of monetary assistance that may be provided include school wide sports recognition banquets or awards night, uniforms and equipment for sports teams, facility rentals not covered by the school, training and skills enhancements for teachers and coaches, assistance for teams competing at the State level, transportation, and other equipment or supplies related to athletics.     

Practices Tomorrow and for the Week of September 7, 2015

There will be a cross country practice tomorrow morning, Saturday September 5th at 8 AM at Lower Woodland.

Practices for the Week of September 7, 2015:

Monday (Labor Day) -- 2:50 PM captains-led practice at Cowen Park
Tuesday – Friday 2:50 PM official practices at Cowen Park

New Metro League Website:

The Metro league (of which RHS is a member) has a brand new website with league schedules and other information:

http://www.metroleaguewa.org

Practices for the Week of August 31, 2015

Practices for the Week of August 31, 2015:

M-F
2:50 PM
Cowen Park

This will also be the regular time and meeting place for all practices once school starts.

The first meet is on Thursday, 9/17 at Lower Woodland Park.  Remember that you need 10 official practices in before you can run in a meet.

You can find a complete schedule at the following link to the RHS team page on athletic.net:

http://www.athletic.net/CrossCountry/School.aspx?SchoolID=498

The boys team will be running at the following invites:  

Fort Steilacoom: September 19, 2015
Tomahawk Twilight Invitational: October 3, 2015
Hole In The Wall Invite:  October 10, 2015

Also mark your calendars for our home meet at Cowen Park on Wednesday September 23, as we’ll be asking for some parent volunteer help for the meet.

Go Riders!

Official Practices for the Week of August 24, 2015

Hello team,

Next week is the first week of official practices.  Here’s the schedule:

Monday 8/24 — 8 AM at Cowen Park
Tuesday 8/25 — 3:30 PM at Cowen Park
Wednesday 8/26 — 3:30 PM at Cowen Park
Thursday 8/27 — 3:30 PM at Cowen Park
Friday 8/28 — 3:30 PM at Cowen Park
Saturday 8/29 — 8:30 AM Lower Woodland track

Remember that runners need 10 official practices in before they can run in meets, and that you must get your paperwork in to the school this week in order to attend official practices.

Fall sports paperwork may be turned to the RHS main office this week between 8:00am-2:00pm. All forms must be turned in to the office before athletes can participate in official practices.  This includes a sports physical form, good for two years. There is no play to pay fee this year. However you are required to pay for an ASB card, and must pay any outstanding fines.  If you chose to buy a yearbook you can do that at the same time.  If you plan to play more than one sport during the school year you can take care of the registration for all sports at the same time.

All necessary information and forms can be found on the athletics section of the RHS website:

http://roosevelths.seattleschools.org/student_activities/athletics_info

Practices for the Week of August 17, 2015

M-F
8 AM
Green Lake Wading Pool, N 73rd St and W. Green Lake Dr. N. 98115

This is the last week of captain-led pre-season practices.

Official Practices Start August 24, 2015:

Official, mandatory practices begin in one week, so get that sports paperwork in now!  Fall sports paperwork may be turned to the RHS main office beginning August 17, 2015 between the hours of 8:00am-2:00pm. All forms must be turned in to the office before athletes can participate in official practices.  This includes a sports physical form, good for two years. There is no play to pay fee this year. However you are required to pay for an ASB card, and must pay any outstanding fines.  If you chose to buy a yearbook you can do that at the same time.  If you plan to play more than one sport during the school year you can take care of the registration for all sports at the same time.

All necessary information and forms can be found on the athletics section of the RHS website:

http://roosevelths.seattleschools.org/student_activities/athletics_info

Go Riders!

Practices for the Week of August 10, 2015

M-F 8 AM

Lower Woodland Park.  Meet at the xc meet start line (just north of the soccer fields)

Official Practices Start in Two Weeks!!

The season is almost here!  Official practices begin on August 24, 2015 and our first meet will be Thursday, September 17th.  Fall sports paperwork must be turned in to the office before athletes can participate in official practices, and runners must have 10 official practices in before they can compete in meets.  Paperwork includes a sports physical form, good for two years. Forms may be turned to the RHS main office beginning August 17, 2015 between the hours of 8:00am-2:00pm.  All necessary information and forms can be found on the athletics section of the RHS website:

http://roosevelths.seattleschools.org/student_activities/athletics_info

Go Riders!

Practices for the Week of August 3, 2015:

M-F 8 AM

Lower Woodland, the field next to the track (where the xc meet finish line is)

New runners don’t need to come on Tuesday/Thursday

Note:  Official Practices Start August 24, 2015:

Please note that official practices begin in just three weeks.  So if you haven’t been running, now is the time to start!

Fall sports paperwork may be turned to the RHS main office beginning August 17, 2015 between the hours of 8:00am-2:00pm. All forms must be turned in to the office before athletes can participate in official practices.  This includes a sports physical form, good for two years. There is no play to pay fee this year. However you are required to pay for an ASB card, and must pay any outstanding fines.  If you chose to buy a yearbook you can do that at the same time.  If you plan to play more than one sport during the school year you can take care of the registration for all sports at the same time.

All necessary information and forms can be found on the athletics section of the RHS website:

http://roosevelths.seattleschools.org/student_activities/athletics_info

Practices for the Week of July 20, 2015

M-F 8 AM
Cowen Park

New runners don’t need to come on Tuesday and Thursday

Don’t forget the Seafair Pirate Run on 7/25.  Information and Registration at :

http://www.seafair.com/events/2015/michelob-ultra-seafair-pirate-run

Runners should run the 5K, not the 8K.

Practices for the week of July 13, 2015:

M-F 8 AM Bath House Theater, west side of Green Lake (7312 W. Greenlake Dr. N.)

New runners don't need to come on Tuesday/Thursday

Next suggested fun run is the Seafair Pirate 5k on Saturday, July  25th at 6:30 p.m.

the link is:  http://www.seafair.com/run

Practices for the Week of July 6, 2015 and Run of the Mill Run

Two pieces of information this week:

Run of the Mill Run Saturday, July 11, 2015

The Run of the Mill 5K Run is this Saturday, July 11, at 9:30 AM in Mill Creek.  Coach Collier will be volunteering at the run and encourages team members to run the race.  It is a great opportunity to run a 5K in a relaxed and fun setting.  The deadline for registration is Wednesday, July 11 at midnight and each athlete needs to register as an individual.  The captains will talk about the run at practice this week and once we have an idea of numbers we should be able to organize carpools.  The link to the registration is:

http://mcrunofthemill.com/

Practices for the Week of July 6, 2015

Practices this week will be M-F 8 AM at Lower Woodland, by the track.  New runners don’t need to come on Tuesday and Thursday.

Practices For the Week of June 29, 2015

All practices at 8 a.m.

Monday- Cowen Park

Tuesday- Lower Woodland, next to track 

Wednesday- Cowen Park 

Thursday- Green Lake, next to the community center

Friday- Cowen Park

New runners don’t need to come on Tuesdays and Thursdays

Summer Practices Begin Next Week

Practices for the week of June 22, 2015 -- all at 8 AM:

• Monday, 6/22:  RHS track
• Tuesday, 6/23:  Lower Woodland Park, next to the track (across the street from the Green Lake pitch & putt)
• Wednesday, 6/24: Cowen Park
• Thursday, 6/25:  Green Lake, next to the community center
• Friday, 6/26:  Cowen Park

First Week of Official Practices

Monday 8/25: Magnuson Park. Lot 4 near the beach. 4:00pm

Tuesday 8/26: Cowen Park. 4:00pm

Wednesday 8/27:  Lower Woodland track. 4:00pm

Thursday 8/28: Cowen Park. 4:00pm

Friday 8/29: Lower Woodland track.  8:00 am

Saturday 8/30:  Magnuson Park. 8:00 am

Practices for the Week of August 18, 2014

M/W/F

8 AM

Center for Urban Horticulture parking lot
3501 NE 41st St, Seattle, WA

This is the last week of summer practices.  Official practices start Monday, August 25th.  Be sure and get your registration paperwork in to the school office this week!  See the athletics tab on the school website for all of the information about necessary forms and fees.

Practices for the Week of August 11, 2014

M/W/F

8 AM

Meet at the track at Lower Woodland (by the tennis courts)

Don’t forget that official practices begin August 25, and all registration paperwork must be turned in to the school by August 20.  All the information regarding registration and the necessary paperwork can be found on the RHS website, click on “athletics” on the left hand side of the home page.

Practices for the week of August 4, 2014

M/W/F
8:00 AM
Gas Works Park parking lot
2101 North Northlake Way