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 8th overall - the third year in a row competing at the state meet!
How do I sign up?
REGISTRATION IS NOW OPEN! In order to attend practices (first day is August 26th), 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 26th. The team will practice Monday-Friday from 4:15-6:15 pm with optional Saturday practices from 8:30-10:30am most weeks. In order to compete in a meet, athletes must complete at least 7 regular season practices.
IMPORTANT DATES 2024
Aug 26: First day of practice, meeting at the Roosevelt Track, 4:15-6:15pm
Sep 4: First day of school!
Sept 9: Last day to join cross country. All paperwork & physicals must be submitted and approved to join practices.
Sept 11: 6-8p, Team night at Road Runner in Green Lake (10% of sales will be donated to the team!)
Sep 13: Session with registered dietician Heidi Strickler
Sep 14: first invitational at Sehome in Bellingham
Sep 17: parent meeting in Roosevelt Commons
2024 CROSS COUNTRY SCHEDULE
See full Cross Country schedule here https://bit.ly/rhs-xc-schedule-2024
Shared Google calendar link: https://bit.ly/rhs-xc-cal-2024
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.
CROSS COUNTRY BOOSTERS Store is Now Closed (as of 9/11/2024)
If you placed an order, THANK YOU so much for your support! Orders will be delivered to the Roosevelt Athletic Boosters in about 2 weeks and handed off to your team rep for distribution. Your team representative should contact you to arrange delivery of your order. If you have questions about your order, please feel free to contact your Team Rep (info below) or Boosters Team Store Coordinator, Jodi Wilson.
Recent Cross Country News
Orders are being taken NOW for RHS Pink Hoodies! We will reach out to you once the order has been purchased to arrange delivery.
To purchase your Hoodie:
- Click the link HERE
- Select "Sweatshirt Promo" for Sweatshirts OR "General Booster Fund" for Hats. In the Notes field, please enter the color, item, and size(if applicable) you are purchasing.
Questions? Contact Jodi Wilson at jodigro@msn.com
Need a Sports Physical??? Book an Appointment at the Roosevelt Health Centers
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. For more information check out HERE
Orders are being taken NOW for RHS Trucker Hats and Hoodies! We will reach out to you once the order has been purchased to arrange delivery.
To purchase your Hat or Hoodie:
- Click the link HERE
- Select "Sweatshirt Promo" for Sweatshirts OR "General Booster Fund" for Hats. In the Notes field, please enter the color, item, and size(if applicable) you are purchasing.
Questions? Contact Jodi Wilson at jodigro@msn.com
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 for our boys and girls cross country programs to be led under the expertise of our wonderful coaching staff!
Head coach: Sara Flemming (9th season)
Assistant coach: Michael Osborne (3rd season, this century)
Assistant coach: Rebecca Mehra (3rd season)
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
Janine Dodge
Roosevelt XC Booster Club Co-Representative
Julie Green Earl
Roosevelt XC Booster Club Co-Representative
Wendy Lendrum
Roosevelt XC Booster Club Co-Representative
