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WELCOME TO RHS CROSS COUNTRY!

Cross Country is a no-cut fall sport where every level of runner, from novice to experienced is welcome and encouraged to join our team. Our team practices, Monday-Friday, 4:15-6:15pm and Saturday mornings are at Cowen Park (Google Maps link). Cross Country is a racing team, not a running club.  Our season typically consists of 5 league meets, 3 Invitationals, the Metro League Championship meet, Districts, and State.  Last season, the Roosevelt girls Varsity team took their competitive spirit all the way to the State meet in Pasco, WA, placing 5th overall - their strongest finish ever in the history of the program.

How do I sign up? 

REGISTRATION IS NOW OPEN! In order to attend practices (first day is  August 22), you must have all your “Final Forms” paperwork completed and a valid physical on file. Access paperwork here:  https://roosevelths.seattleschools.org/student-life/athletics/athletic-registration/ 
The Last day to join the team is the end of the first week of school, Friday, September 9, 2022

STAYING UP TO DATE

For the most up-to-date information on our team, please sign up to receive our weekly newsletter HERE and check us out on Instagram @rooseveltwomensxc or on our cross country blog.

SUMMER CONDITIONING

The team typically starts summer conditioning training the first Monday after the 4th of July holiday weekend, meeting at Cowen Park at 8am Monday-Saturday. These Captain led practices are optional, but highly encouraged to help prevent injury.

PRACTICES

Our first official day of practice is on Monday, August 22nd at Cowen Park. The team will practice Monday-Friday from 4:15-6:15 pm as well as some Saturdays.

IMPORTANT DATES 2022

July 4: First day of summer conditioning, 8am Cowen Park
Aug 22:  First Day of practice at Cowen Park, 4:15-6:15pm
Sept 13:  Last day to sign up for Cross Country
Sept 29: Roosevelt is hosting League Meet 3 @ Lower Woodland Park.  We need 7-10 parent volunteers to help run this meet!  Sign up to volunteer Here.  

2022 cross country schedule

https://drive.google.com/file/d/1JZNQaegltQERTfl_y50oD9IIsqUc2woy/view?usp=sharing

TEAM FUNDRAISERS & SOCIALS

Support Cross Country by congregating with other XC athletes and families at our team fundraisers/socials!  For fundraisers at Magnuson Cafe & Brewery, 10% of all purchases on food and drink will come back to the XC team as well as purchases on raffle tickets.  Raffle baskets will be revealed on the day, but can be purchased for $5 per ticket or 4 for $20.  Have limited time? Order take out for your family and support XC at the same time!  Be sure to mention you are ordering to support RHS XC.

On October 20th (after the Metro meet) & 27th (after the district championship meet), Magnuson Brewery and Cafe will be reserving some tables for the team and their families to celebrate an awesome season together!

Sept 6: Team Fundraiser and Parent meeting for all athletes & families at Road Runner Sports, 6-8pm, Pizza, Discounts, Raffle
Sept 15: Last Day to order Booster Fan Gear, HERE
Oct 6: Team fundraiser at Magnuson Cafe & Brewery. Order out or eat in with the whole family!
Oct 13: Team fundraiser at Magnuson Cafe & Brewery. Order out or eat in with the whole family!
Oct 20: Team fundraiser at Magnuson Cafe & Brewery. Order out or eat in with the whole family!
Oct 27: Team fundraiser at Magnuson Cafe & Brewery. Order out or eat in with the whole family!

NEW TO CROSS COUNTRY?

Cross country running is a sport in which teams race on open-air courses over natural terrain such as dirt or grass.  Typical courses vary in length from 2 miles to 5K (3.1 miles). This year, our home course is at Lower Woodland Park.  Link to course maps Here.  Large races are often split up into divisions. At those meets, there will typically be a Varsity (top 7-10 runners), Junior Varsity (next 14 runners), and Open (all welcome) division at each race.  Boys and Girls race separately.  For the Metro, District, and State meets, the top 7 runners will make up the Varsity team.  To score a race, the place a runner finishes will be recorded.  The top 5 RHS runner’s scores/places will be added up. The team with the lowest score wins the meet.

Lower Woodland Course Map HERE

Recent Cross Country (Girls)​ News

FREE Sports Physicals at RHS for Student Athletes!

By Ryan Sherlock 01/30/2023, 1:30pm PST

Do you want to play a Spring Sport, but you haven't been able to get the required physical yet?

Did you know the Teen Health Center (located in Room 255) PROVIDES sports physicals for any students due for one? 

It is free of cost to all families, and it is good for 2 years- perfect for Freshmen who are wanting to try out for spring sports but their sports physicals expired from Middle School. 

Sign up for your sports physical now! 

Questions? 
Suna Oh
Health Care Coordinator - Roosevelt High School 

Cell: 206-527-8336 | Fax: 206-517-4195
suna.oh@neighborcare.org | www.neighborcare.org

EXPECTATIONS

Our coaches expect every athlete to attend practice 5 days per week. If you are sick or have an important appointment, please let the coaches know in advance via email.  In order to receive a Varsity Letter for the season, you must attend 80% of practices, 3 league meets, and one Invitational.  Reminder: Athletes are required by the district to attend 10 regular season practices before they are allowed to compete in regular season races.

UNIFORMS/GEAR

Uniforms  

RHS will provide a school racing singlet and warm-ups.  Athletes/families will provide (black) shorts, training shoes, and socks. You are expected to return your uniform at the end of the season.

Socks  

We strongly recommend technical socks - running in cotton socks is a near guarantee for blisters.

Training Shoes

Your legs and feet are your most important asset in cross country.  It’s imperative that you buy well fitting trainers.  Like old tires on your car, running shoes break down over time and should be replaced every 5-7 months or around 300-500 miles.  A shoe that is right for your foot type is important to prevent injury.  Common injuries from worn down shoes include shin splints, knee pain/patellofemoral syndrome, arch and heel pain, and IT Band Syndrome. You may need more support because your foot collapses, or you may need more cushioning.  A good pair of trainers is your first step in helping prevent injury. 

If you are still wearing your trainers from last track season, you should prioritize buying a new pair of shoes in August.  Specialty stores like Super Jock ’n Jill and Road Runner Sports can help analyze your running form to help find the best shoe for you.

Racing Shoes

Lower Woodland’s course is a mix of grass, gravel, and pavement and has some rolling hills.  In the past, many of our athletes have worn spikes as these shoes can help grip the grass, especially when it is wet and muddy later in the season.  If it is looking to be a wet fall, you may want to consider buying racing spikes.

Racing flats are also an acceptable form of racing shoes and are a shoe that does not have spikes but is lighter weight for racing. These shoes are typically well suited for dry weather, when there is a lot of gravel or cement on a course, such as at Magnuson Park.

Racing shoes are not required and athletes are more than welcome to wear their trainers that they have on every day as their racing shoes as well!

Running Watch

If you don’t have a watch already, make sure to get one ASAP.  We know running watches can be expensive, but any $10-20 digital running watch that has a timer also works great!  Having a watch is imperative for being able to run effectively during easy runs and speed workouts.  If you plan to continue your running into the foreseeable future and would like to invest in a GPS watch, we’d suggest a Garmin.  The Garmin Forerunner runs about $125 at Best Buy and has plenty of features to help you track your runs and progress. 

Roosevelt Sports Duffle

If you are interested, you can purchase a Roosevelt Sports Duffle bag from the Green and Gold Exchange (store), link HERE.   [NOTE: store is only open during the school year]

FUNDRAISING

The primary purpose of the Roosevelt Boosters to to help financially support our sports teams. The season, we are asking each family to donate $75 toward the team if possible, but any amount helps. These funds are used to buy tents, team benches, a wagon, table for the meet, snacks for the meets and team snack locker, uniforms, invitational entry fees, costs for travel to State, and extra supplies such as spikes, wrenches, rollers, and tape.  Donations, most importantly, help pay for our sports trainier Casey.  All Donations to the Non-Profit “Roosevelt Athletic Boosters” are Tax Deductible, Tax ID #34-2022-806.  See if your employer will match your donation!

During the season, we will add fundraising events to the calendar.  We are expecting to schedule 2 fundraising nights at Magnuson Brewery where a certain percentage of all food purchased will go toward our team.  Stay tuned and mark your calendars!

DONATE!

Sara Flemming

Co-Head Coach

Morgan Manuel

Co-Head Coach

MEET THE COACHES

We are excited to announce, new this season, the boys and girls cross country programs are joining together under the expertise of co-head-coaches, Sara Flemming and Morgan Schank.  Sara is returning after 8 seasons coaching the girls team. Morgan is in her 4th season of coaching here at Roosevelt.  They will be joined by assistant coaches, Mike Osborne, Nick Schank, and Rebecca Mehra. Learn more about our coaching staff HERE.

Sara Flemming sjflemming@seattleschools.org
Morgan Schank mmmanuel@seattleschools.org

Sarah Fox

Roosevelt Girls Cross Country Booster Representative