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, meeting at the Roosevelt Track. Cross Country is a racing team, not a running club. Our season typically consists of 4-5 league meets, 2-3 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 9th overall - the second year in a row competing at the state meet! On the boys side, two Roosevelt runners fought their way to the state meet as well.
How do I sign up?
REGISTRATION IS NOW OPEN! In order to attend practices (first day is August 21st), 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/
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 @rhs.xc and @rooseveltwomensxc
PRACTICES
Our first official day of practice is on Monday, August 21st. The team will practice Monday-Friday from 4:15-6:15 pm as well as most Saturdays. In order to compete in a meet, athletes must complete at least 10 regular season practices.
IMPORTANT DATES 2023
July 10: First day of summer conditioning, 8:30am, Cowen Park
Aug 21: First day of practice, Roosevelt Track, 4:15-6:15pm
Sept 11: Last day to join cross country. All paperwork & physicals must be submitted and approved to join practices.
Sept 16: 8:30 am, Parent course walk-through and optional team XC practice, Lower Woodland, meet at the track
Sept 19: Team picture day (athletes should wear singlets)
Sept 27: Family Cross Country Night at Project 9/Sammich Food Truck AND Roosevelt Cross Country hosts league meet 3 at Lower Woodland. We need at least 10+ parent volunteers to help run this meet!
Oct 3: Session with registered dietician Heidi Strickler
2023 CROSS COUNTRY SCHEDULE
See full Cross Country schedule here https://bit.ly/2023-rhs-xc-schedule
TEAM FUNDRAISERS & SOCIALS
Sept 19: Dine at The Westy and support RHS XC. Tell your friends! Dine in/take out at the Westy, 1215 NE 65th St. 15% of all proceeds on food/beverages goes toward the XC team.
Sept 27: Family Cross Country Night! 6-8:30 pm at Project 9 Brewing Company/Sammich Food Truck, 1409 NE 80th St. See below for more details
Oct 12: Dine at Mod Pizza U-District! All Day, 20% of sales go to RHS Cross Country, please tell them you are there to support RHS XC to make sure the donation applies! 1414 NE 42nd Street
***FAMILY CROSS COUNTRY NIGHT, 9/27***
Save the date for Family Cross Country Night, Wednesday, Sep 27, 6-8:30 pm after the XC meet. All team members, siblings and families are invited to this team fundraiser night at Project 9 Brewing Company, 1409 NR 80th Street.
Our team will receive 10% from all beverage & food sales from Project 9 and Sammich Food Truck which is generously opening on-site for our team! We will also have raffle baskets and plenty of goods to win including gift cards from Title Nine, Brooks, Cafe Ladro, Super Jock & Jill & more. Bring your checkbook and your appetite and come meet other XC parents and families!
IMPORTANT CROSS COUNTRY LINKS
Snacks:
If you've volunteered to bring snacks for pre- and post-race or you'd like to, check out our sign-up spreadsheet: https://docs.google.com/spreadsheets/d/1Mc0eNguBkR8OeRpWvVS_OcY4u9uRU88B8xVkn12kTr0/edit#gid=0
Where to find our team tent at Lower Woodland: https://drive.google.com/file/d/11TTGHjwgm2mXh9ZiTWUGMQ1_RV0fmKfk/view
Course map: https://drive.google.com/file/d/1o59al2NIBPCRRZzzHIiQ39HUov1_W8Z0/view
Game day attendance forms:
Athletes can find copies of the Game Day attendance form outside the attendance office and outside the main office. If you'd like to print your own: https://drive.google.com/file/d/10AGn3rslkbN5jscXOLnNgNBWPfSq7vWq/view?usp=sharing
SUMMER CONDITIONING
The first day of summer conditioning starts on Monday, July 10th at at 8:30am at Cowen Park. Summer conditioning will typically run 8:30 -10am Monday-Saturday. Some practices may be held at Lower Woodland park, check instagram for up-to-date info. These Captain led practices are optional, but highly encouraged to help prevent injury. All levels and grades welcome! Incoming Freshmen highly encouraged to attend! If you are new to running or have taken a break after your spring sport, it is recommended to start doing some easy 20 minute runs 3-4 days per week leading up to the start of Summer Conditioning, increasing your weekly mileage by no more than 10% per week.
Summer Conditioning highlights include Thursday night team potlucks and fun Fridays.
Recent Cross Country (Boys) News
Buy Your Tickets Now for Roosevelt High School Mariners Night!
On Friday, April 26 at 6:40pm (Mariners v. Arizona Diamondbacks) we have partnered with the Mariners and have 100 tickets reserved for Roosevelt High School. The seats are fantastic and are located on the 100 level / Section 143. The price of the tickets is $36 each. These seats typically go for $50 face value! Tickets will only be available for purchase until April 15th so act fast to secure your tickets. Come and bring your family and friends. This is a great opportunity to support the Roosevelt Booster Club and watch a baseball game as a group. Use this link to purchase tickets: MARINER NIGHT
When purchasing please use the Sport drop down box and select “General Booster Fund” *In the Notes section – please put “Mariner Night”. Your Tickets will be delivered via email.
Back by popular demand!!
JOIN US- MONDAY, may 6TH, 2024 FROM 7-9PM
Come raise a glass and support Roosevelt Athletics at the Duchess!
All proceeds benefit the Roosevelt Athletic Booster Club General Fund which allows us to support our teams with:
• uniforms
• equipment
• facility fees
• athletic trainer supplies
• athletic trainer salary
TICKETS ARE $45/person - that gets you a Roosevelt pint glass, two beers (or nonalcoholic options), and the pleasure of knowing you are an awesome fan of RHS Athletics.
Can’t make it- or this not your thing- no problem! YOU can STILL SUPPORT Roosevelt Athletics by buying a ticket (or donating more)! Just let us know that you can’t make it and we will DELIVER your pint glass to your door!!
HOW TO BUY YOUR TICKET
(CLICK HERE):
Then do the following:
1. Select “General Booster Fund” from the Sport menu
2. Write “Pint Night” in the Notes menu
3. Put $45.00 in the Donation menu for 1 ticket, or $90.00 for 2 tickets, or...
4. Finish with the payment and billing info
5. We will have your name on the list when you arrive at the door!
Where: The Duchess, 2827 NE 55th Street
When: Monday, May 6th, 2024, 7pm-9pm
Can't get a hold of your doctor and you need a sports physical? The Teen Health Center (room 225) offers sports physicals to all SPS students free of charge!
You can also contact the RHS Teen Health Center by emailing Suna.oh@neighborcare.org or text 206-653-9786 to schedule.
Appointments start on Sept. 5th, 2023.
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.
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]
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 Head Coach, Sara Flemming. Sara is returning after 9 seasons coaching the girls team.
Sara Flemming sjflemming@seattleschools.org
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!
Metro League Cross Country Schedule
Please check regularly as schedules are subject to change.
Sara Flemming
Head Coach
Linda Chou
Roosevelt XC Booster Club Co-Representative
Janine Dodge
Roosevelt XC Booster Club Co-Representative
Sarah Fox
Roosevelt XC Booster Club Co-Representative
