Rocky River

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RRMS Cross Country
RRMS Cross Country 
Mr. Jeffrey M. Smith 
Mrs Emily Damer 
Mrs. Allison Dybowski  

IMPORTANT DETAILS: updated 15 JUNE 2018 (see immediately below):
*Weds August 8= practice #1 begins at 8:00am and ends at 9:30
*Tuesday August 21= first after school practice time begins at 3:30pm and ends at 5:00pm
*Friday August 24= first before school practice time begins at 7:20am and ends at 7:40am 
*Team race v Open race. Team race= top 7 fastest athletes. Open races are reserved for those athletes placing 8th or higher at the previous meet.
Mondays 3:30-5:00= core strength, long run
Tuesdays 3:30-5:00= repeats, hills, sprint work, upper/ lower body strength training
Wednesdays 3:30-5:00= 2 mile tempo run, core strength, course/ race tips, MITCHELL'S
Thursdays 3:30-5:00= intervals with distance, upper/ lower body strength training
Friday mornings 7:20-7:40= easy run, stretching, team discussion, team dinner on certain Fridays.  
*Athletes should always plan to ride the bus with the team to and from every event. The "transportation release form" must be used to remove an athlete from riding the team bus. Thanks. 
-Saturday August 25= GLC Preview at Cahoon Park, Bay Village
10:30 am MS Girls, 11:00 am MS Boys
BUS DEPARTS: 9:00am ,  BUS RETURNS: 12:00ish
-Saturday September 1= Avon Lake Early Bird Invitational at LCCC 8:00am boys, 8:30am girls
BUS DEPARTS: 6:30am, return @10:00am-ish 
-Saturday September 8= Brecksville/ Bruce Lerch Invitational at Brecksville HS 
8:30 boys team, 9:00 girls team, 9:30 boys open, 10:00 girls open
BUS DEPARTS: 7:00am, returns @11:15ish
-Thursday September 13= Avon MS Invitational at Avon's Veterans Memorial Park
4:30 National Anthem, 5:00 boys team, 5:30 girls team, 6:00 girls open, 6:30 boys open
BUS DEPARTS: 3:30pm, returns @7:30ish
-Saturday September 15= NO MEET. RECOVERY DAY.
-Saturday September 22= Todd Clark Cloverleaf Colt Pack Invitational at Lodi Cloverleaf  HS
9:00 girls team, 9:20 girls open, 9:45 boys team, 10:05 boys open
BUS DEPARTS: 7:00am, returns @11:45ish
-Saturday September 29= Vermilion Invitational at Vermilion HS... GOLD RACE DIV I
9:30 girls GOLD RACE, 10:00 boys GOLD RACE 
BUS DEPARTS: 8:00am, returns @11:30ish
-Saturday October 6= Stow Invitational at Stow Silver Springs Park
12:00 girls team, 12:30 boys team, 1:00 girls open, 1:30 boys open 
BUS DEPARTS: 10:00am, returns @3:00pm-ish
-Saturday October 13= GLC Invitational at Cahoon Park, Bay Village
12:30 girls race and 1:00 boys race- AWARDS at 1:30ish
BUS DEPARTS: 11:15, returns @2:00 after awards are given-ish
Very important rules and guidelines are desrcibed here.
Use this training plan from about July 10th and into August to prepare yourself to hit the ground running on the first day of practice. You MUST be able to run two miles nonstop on day #1 of practice.