• 2017 Girls XC on the K  Burnt Hills Burnt Hills Abby at Bowdoin Classic
    RCK Women's Cross Country
     
    To all current and prospective cross-country runners! You have come to the right page.
     
    Last year, we sent our first female athlete to the State Meet in over 40 years! Abby Kowalczyk will be coming back this season as a sophomore hoping to improve on her performances from last year.
     
    We will begin our official practices on Monday, August 21st. Our first practice will be at Bowdoin Park at 5:30 PM. 
     
    I will be holding an informational meeting for all parents at the time of our first official practice. We will meet at the lower pavilion near the backstop for the softball field. I will be handing out pertinent information, including a prospective schedule. In the meantime, sign up for Remind to know when and where we will be meeting.
     
    Communication: My preferred methods of communicating with parents and athletes is through Remind and Google Classroom. The former is an app on my smartphone that allows me to text you without actually having to know your cell number, or you knowing mine. To join the group for cross country, start a  text to the following address: 81010 (it is like a 5-digit phone number). Then in your text message, type "@rckxc". Do not include the quotes. You will then be part of the group, and should receive a welcoming message indicating that.
     

    Practices:

    Formal practices begin on 8/21. Athletes are expected to be at all of the practices. If there is a transportation issue, please inform me of that.

     

    Meet Schedule: Please find attached this year's proposed meet schedule. 2023 RCK Cross Country Schedule  You will find the pre-season practice schedule on the second page of the schedule.

    Here are some pictures of past seasons.

    Picture from Pawnee at Sharpe Reservation during the 2017 pre-season. It was a beautiful day!

    2017 Pawnee Survivors

     

     2017 RCK Girls XC Team

     

     Deer Lake

    Welcome to the girls cross country page. Whether you are a newcomer to the team or a returning veteran, the work for this fall needs to start now if you want a successful season. There are no shortcuts in running. You will find attached a 12 week training schedule that will get you ready for the fall season when our official practices begin. The training schedule is only offered as a guideline. You need to evaluate where you are as a runner in both fitness and ability, and decide what is most logical for you as a runner. Pre-Season Conditioning for XC
     
    Please keep posted on this page or the RCK Cross Country Page on Facebook to keep tabs on when captain's practices are scheduled. https://www.facebook.com/groups/192728200737518/
     
    In addition, as a runner, it is a good practice to keep track of the number of miles you do each week. Attached, please find a simple training log to help keep track of your mileage. If you double side a sheet of paper, you can fit 4 weeks on one page! You can come see me as well, and I will happily give you one. I will be collecting them at the end of the summer. Training Log
     
     Madison Bianca Marissa Julianna
     
     
     
     
    RCK Women's Cross Country
     
    Spring Track is now over and it is time to look forward to next fall. We should be a much improved team for next year with everyone returning from last year, and the fact that we are going to be getting some new freshman in as well. I am looking forward to the fact that I am not starting in late August this year. Make sure you are all running some miles on your own. I will be getting a training schedule together over the next couple of weeks to give you guidance on what I hope and expect you to be doing.
     
    With the warmer weather that summer has to offer, please keep in mind that your fluid intake is very important. On days when it is over 90 degrees, please limit running to the morning and evening when it is cooler
     
     
     Aileen Jen Amanda
     

     

    Rachel Julie Sarah
     
     
     
     Haley Emma
     

     

     
     
     
     
    Mr. Ropes