Team Spirit Wear Sales End on September 3rd! Get your team spirit Wear: https://xctf.rhsgators.com/cross-country/spirit-wear-and-team-donations/
If you are late to school in the morning:
- Unexcused: You can not practice or participate in meets.
- Excused: You are ok, pending you turn in a note to the attendance clerk or via email at RHSAbsence@hcpss.org. This note, must be sent in or brought in at the time of arrival to avoid any confusion.
Team Schedule: CLICK HERE
- Any volunteers for Friday, Oct 2 for a Pasta Party?
- Any volunteers for a Friday, Oct 9 for a Pasta Party?
SPECIAL NOTES about this week:
- Please make sure you are hydrating and staying on top of your nutrition. Lot of warm days in front of us. Being well hydrated will help you tremendously.
- This week will be very hot, especially midweek. Please be mindful of the heat while continuing to train and adapt safely.
- On Tuesday and Thursday, athletes may split their run to avoid the hottest part of the day. For example, if a Group 1 athlete runs 20 minutes before school on Tuesday, they only need to run 15–20 minutes at practice.
- In short, athletes have the option to run some of their minutes in the morning and reduce their afternoon run time because of the heat.
Week 3 General Schedule (Team Workout Calendar)
Monday: Moderate Distance Run with 4 quick hill reps in the middle of the run
3:00pm - 4:45pm
*Tuesday: Easy Run
3:00pm - 4:45pm
Morning Run Option to help reduce time running after School at Practice
These are the minimum and maximum times you can run to get credit.
Group 1: 20-25’
Group 2: 20-25’
Group 3: 20-25’
Group 4: 20-30’
Group 5: 25-35’
Wednesday: Tempo Intervals on the Course
3:00pm - 4:45pm
*Thursday: Easy Run
3:00pm - 4:45pm
Morning Run Option to help reduce time running after School at Practice
These are the minimum and maximum times you can run to get credit.
Group 1: 20-25’
Group 2: 20-25’
Group 3: 20-25’
Group 4: 20-30’
Group 5: 25-35’
Friday: Easy Run with Strides
3:00pm - 4:45pm
Pasta Party at Myles & McKenzie’s
6:00pm - 8:00pm
Address:
9213 Maggie’s Way
Laurel, MD 20723
Menu:
-Spaghetti and meat sauce
(Red Sauce with no meat will be available)
-Chicken Alfredo
(Alfredo sauce with no meat will be available)
-Cucumber and Tomato Salad
-Garlic Bread
9th/10th Graders: Bring Snacks
11th/12th Graders: Bring Drinks
Cake will be available for dessert to Celebrate Myles and McKenzie’s Birthday!
Saturday: Race or Workout
Self Transport to River Hill.
All athletes arrive by 7:15am.
Meet at Basketball Courts, by Tennis Courts. Look for Orange Team Tent
Pool Party at Luke’s House
5:00pm - 9:30pm
Address: 8060 Hunterbrooke Ln, Fulton, Md 20759
9th/10th Graders: Bring drinks
11th/12th Graders: Bring Snacks and Desserts.
Upcoming Events/Looking Ahead
Saturday, Sept 5: Top of the Hill Invitational
- This will be our first big Invitational. Approximately 20 schools will be in attendance.
- A Full Itinerary will come out 3 – 4 days prior to the meet.
- A Bus WILL NOT BE provided. Drop off and Pick up will be at River Hill HS.
- All athletes arrive by 7:15am.
- Meet at Basketball Courts, by Tennis Courts. Look for Orange Team Tent
- All athletes are required to attend, however, not everyone will compete.
- Eligibility Requirements to run in the meet:
- 20 days of practice
- Returning runners hit summer mileage requirements.
- Able to run a full 5k without stopping
- Athletes may leave with a parent after the Awards Ceremony. A parent must check out with a Coach.
Monday, Sept 7:
- There is practice from 8:00am – 10:00am at Coach Rogers House.
Drop off and Pick up will be at Coach Rogers House
9716 Riverside Circle
Ellicott City, MD 21042
- After practice, we will have a Team Breakfast and watch a movie! 10:00am – 12:00pm.
- Recommended athletes bring a change of clothes
- Breakfast will be from Bob Evans
More details will come out soon.
Tuesday, Sept 8:
A Howard County League meet has been added to our schedule and all HCPSS schools are required to attend their assigned league meets. This meet will be at Mt. Hebron. SPECIAL NOTE: WE WILL NOT BE RACING. The Lynx Invite is our key event of the week. Athletes will have to wear their uniform, but they will be running in groups at an comfortable pace. After athletes have completed their, cool down, stretched and cheered on their teammates, they may get picked up early. Parents just need to sign out with a COACH.
Wednesday, Sept 9: Lynx Invite
- This will be our second big Invitational but this meet will be smaller than Top of the Hill.
- A Full Itinerary will come out 3 – 4 days prior to the meet.
- All athletes are required to attend, however, not everyone will compete.
- A Bus WILL BE PROVIDED for transportation to and from the meet.
- Eligibility Requirements to run in the meet:
- 20 days of practice
- Able to run a full 5k without stopping
- Athletes may leave with a parent after the Awards Ceremony. A parent must check out with a Coach.