RCK Women's Cross CountryTo all current and prospective cross country runners! You have come to the right page.We will beginning our official practices coming this Monday August 19th. Our first practice will be at Bowdoin Park at 5:30PM. I will be holding an informational meeting for all parents at that time. I will be handing out pertinent information including a propective schedule.Communication: My preferred method of communicating with parents and athletes is through Remind. It is an app on my smart phone 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 indicated that.
Formal practices begin next week (8/19). The proposed schedule for the following 2 weeks is as follows:Week #1: (8/19 - 8/23)Monday: 5:30PM at Bowdoin (Bottom of hill at the lower pavilion)Tuesday: 8:00AM at Long Dock Park, Beacon.Wednesday: 8:00 at Sharpe Reservation.Thursday: 8:00AM at the rail trail off of Lake Walton Road (Near Fishkill Plains Elementary School). Bring bikes for a bit of cross training. Make sure you bring your helmet.Friday: 8:00AM at Vassar Farms.Week #2: (8/26 - 8/30)Monday: 8:00AM at Bowdoin (Bottom of hill at the lower pavilion)Tuesday: 8:00AM at Carnwath Farms, Wappingers.Wednesday: 8:00 at Sharpe Reservation.Thursday: 8:00AM at the rail trail off of Lake Walton Road (Near Fishkill Plains Elementary School). Bring bikes for a bit of cross training. Make sure you bring your helmet.Friday: 8:00AM at Bowdoin.Pictures:Picture day is 08/29/2019.
Meet Schedule: Please find attached this year's proposed meet schedule. 2019 RCK X-C Meet Schedule
Here are some pictures of past seasons.
Picture from Pawnee at Sharpe Reservation during the 2017 pre-season. It was a beautiful day!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 XCPlease keep posted on this page or the RCK Cross Country Page on Facebook to keep tabs on when captains 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 LogRCK Women's Cross CountrySpring 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 coolerHere is a site that is owned by a former graduate of RCK. I understand that he gives us the best deals. http://www.rankinsports.com/ If you have a different site that you like, you may use that as well. I think that Mr. Briskey got his apparel from Millman's T-Shirt factory in Poughkeepsie.Mr. Ropes