State Cross Country 2013

State Cross Country Pasco 2013

Please join me in Congratulating Tyler Humphries for a excellent year.  The above pictures shows the crew of boys that supported Tyler @ the State Meet in Pasco.  YCCOM!!!

 

Banquet Information

Join us celebrating our

athletes at the

 

Rogers XC Banquet

2013-2014

We welcome all athletes, families, and support personnel of our Cross Country program to join us.

 

Date: Monday,

November 18, 2013

 

Time: 6:00 p.m.

 

Place:  Rogers High School Commons

 

Menu: Please plan on bringing the following food items to share.

 

10^th Girls- Green Salad

9^th/10^th Boys- Bottled Water

11^th Boys/Girls- Lasagna (Meat or Veggie) warm and ready to eat.

12^th Girls- Dessert

12^th Boys- Bread/Rolls (Lots!!!)

 

If you are unable to attend, please contact Coach Zentz

or Coach Morton by

Friday, Nov. 15^th.



Raven Classic Non-Qualifies Meet

 

“Raven Classic”

WCD Non-Qualifiers Invitational

When: Tuesday October 29, 2013

Where: Roegner Park adjacent to Auburn Riverside High School
501 Oravetz Rd. Auburn, Wa. 98092

Distance: 1.82 miles or somewhere close to that distance

Awards: Place Ribbons to top 10 finishers


Entry Fee: $ 2.00 per athlete or $ 30.00 for both teams
(Which ever is the least amount?)

Schedule: 3:00 Pickup race packets and jog course

3:30 Freshman Boys and Girls

3:50 Sophomore Boys and Girls

4:10 Junior Boys and Girls

4:30 Senior Boys and Girls

4:50 Awards

Results: Results will be posted on athletic.net

For additional information, please contact Bill Sumner or Kaisa Swendall-White at

253 804-5154

wsumner@auburn.wednet.edu
kewhite@auburn.wednet.edu

 

SPSL Sub-District Qualifier Meet Saturday Oct. 26, 2013.

Ft. Steilacoom Park

 

This week the Rams will compete in the sub-district qualifier.  Athletes will compete for a spot in the WCD Classic on Nov. 2, 2013.  The schedule of events are listed below and please be aware that parking is limited and parents should plan on arriving early.

 

SCHEDULE

12:30   Coaches Meeting

 1:30    4A Varsity Boys

 2:10    4A Varsity Girls

 2:40    4A JV Boys

 3:20    4A JV Girls                                                    

 Awards following last race

 

LANE ASSIGNMENTS

1	Kentwood	10	Kentridge
2	Tahoma	11	Bethel
3	Auburn	12	Emerald Ridge
4	Mt. Rainier	13	Curtis
5	Auburn-Riverside	14	Spanaway Lake
6	Kent-Meridian	15	Graham-Kapowsin
7	Todd Beamer	16	Rogers
8	Federal Way	17	Puyallup
9	Kentlake	18	Thomas Jefferson

 

ATOMIZERS/INHALERS (as per National Federation rule) A letter or note from a doctor must be presented to the meet director or designee before the race. The note must document the need for the athlete to use the atomizer/inhaler during competition to ensure his/her safety. Without a doctor's statement, the athlete may only use the atomizer/inhaler prior to and after competition.

Curtis Invitational- Oct. 5, 2013

Curtis XC Invitational- Oct. 5, 2013

Tomorrow the Rogers XC Team will travel to Chambers Bay Golf Coarse and run in the Curtis XC Invitational.  I have attached a copy of the web address for the invite as well as directions and a meet schedule.

Web Address: http://curtisxcinvitational.blogspot.com/
Physical Address:  Chambers Creek Properties Central Meadow
                           6320 Grandview Drive West
                           University Place, WA
Race Times:  TIME SCHEDULE

8:45 am Coaches Meeting
9:15 Boys JV (Top 7)
9:45 Girls JV (all together)
10:30 Boys Varsity
11:00 Girls Varsity
11:30 Boys JV #2 (Open)
12:00 Community Open Race
12:30 Awards Ceremony

Let's all cheer our Rams onto victory.

Coach Zentz

Puyallup, Emerald Ridge, Rogers @ Wildwood Park

10-2-13

Today the Rams will travel to Wildwood Park to participate in our second SPSL South league meet.  This meet is essentially our King of the Hill and Valley Meet.  I have attached some concerns about parking and some directions that have been given to me by the Puyallup High School coach.  Please see below for the parking arrangements.

(Concerns)
The only problem I see is parking. I would ask parents to not try to park within the park after 4:00. They can park in the neighborhoods  across 23rd or on the east or west sides of the park. I will see if I can get some parents to help out at the entrance to the park during the races. We can not close the gates per the fire department. Any other ideas or thoughts, let me know.

We are excited to compete and anxious to get started.  Go Rams!!!!!!

Coach Zentz

Meet Information for Ft. Steilacoom Invitational 9-21-13

Meet Information for Ft. Steilacoom Invitational

Directions:

Head north on 86th Ave E toward 128th St E

Take the 1st right onto 128th St E

Take the 3rd left onto 94th Ave E

Turn left to merge onto WA-512     

Turn right onto S Tacoma Way (signs for South Tacoma Way/​Lakewood)

Turn left onto Steilacoom Blvd SW

Turn left onto 87th Ave SW

Turn left onto Dresden Ln SW     

Take the 1st right onto 87th Ave SW

Destination will be on the right         

 

Address:

8714 87th Ave. SW

Lakewood, WA 98499

 

 

Schedule:

 

 

9:00 Coaches meeting

9:20 Open Race

9:55 Youth Race (2 kilometers)

10:15 Boys JV "team" This race is limited to 5 junior varsity runners per team.

10:40 Girls JV "team" This race is limited to 5 junior varsity runners per team.

11:15 Boys Flight 1 (#'s 5, 6, 7, & 8)

11:20 Girls Flight 1 (#'s 5, 6, 7, & 8)

11:50 Boys Flight 2 (#'s 1, 2, 3, & 4)

11:55 Girls Flight 2 (# 1, 2, 3, & 4)

12:30 Boys Junior Varsity #2 race

1:05 Girls Junior Varsity Race

 

 

Parent Night and Team Time Trial

Rogers XC Parent Night and Time Trial

When:  Sept.  12, 2013

Time:  5:30

Where:  Behind Commons

 

Please join us on this Thursday for our first annual team time trial and parent night.  Athletes will be competing for a spot on the varsity roster by running a two mile time trial.  The time trial will begin @ 5:30 and will be immediately followed by appetizers and a very brief parent meeting.  Come cheer and support the Rogers Cross Country team as they compete and challenge one another.

 

Coach Zentz

 

Meet Info for Tahoma Co-ed Relays

Meet Location: Lake Wilderness Park, Maple Valley, WA

Directions:  From the south, take Hwy. 18 east to the Maple Valley exit. Turn right at the light on SE 232nd and right again onto the Maple Valley Hwy (Maple Valley-Black Diamond Rd). At Witte Road turn right. Follow Witte Road to SE 248th Street and turn left. At the sharp curve, turn left into the park entrance.

Turn by Turn Directions:

https://maps.google.com/maps?gl=us&daddr=Maple+Valley,+WA+98038&panel=1&f=d&fb=1&dirflg=d&geocode=0,47.378945,-122.038740&cid=0,0,3004697487725366595&hq=lake+wilderness+park

Open 3K Run: Boys 8:30 Girls 8:40
9:15 Relay Race Begins

Rogers Team #1
Devin Morris
Tammy Kayongo
Colin Mayes
Samatha Patterson
Tyler Humphries

Rogers Team #2
Ben Crowell
Gillian Cunningham
Chance Pecheos
Jessica Critchfield
Nick Pluskett

Rogers Team #3
Todd Starke
Sarah Turco
Nick Wilkerson
Adrienne Hill
Collin Piwtorak

Rogers Team #4
John Brubach
Megan Smith
Juwan Lockett
Tiffany Reynolds
Connor Matekel

Rogers Team #5
Ben Yuen
Mia Hundal
Brennan Cunningham
Dustin Finley
Adam Rollins

All other ineligible athletes will cheer and watch their teammates.

Thanks

Coach Zentz

2013 Rogers Cross County Schedule Preview

 

The following is a tentative list of all Cross Country Meets and Invitationals.  (Please be aware that Oct. 5th, 2013 may have a conflict with the SAT subject test.)

Sept. 7, 2013 Tahoma Invitational
Sept. 21, 2013 Ft. Steilacoom Invitational
Sept. 25, 2013 First Home Meet- Curtis, Beamer, Rogers
Oct. 2, 2013 Rogers, ER @ Puyallup- Wildwood
Oct. 5, 2013 Curtis Invitational- Chambers Bay
Oct. 9, 2013 Federal Way, Rogers @ GK- Frontier Park
Oct. 16, 2013 Bethel, Rogers @ Spanaway Lake- Frontier Park
Oct. 26, 2013 Sub-Districts @ Ft. Stielacoom
Oct. 29, 2013 Raven Classic.
Nov 2, 2013 West Central Districts @ American Lake
Nov. 9, 2013 State Meet Pasco

Please call notify the coaches if you have any conflicts.

Coach Zentz

Week #10 Rogers Cross Country

Week #10 Rogers Cross Country

7-29-13

Practice with Coach Morton 8:00 am @ Rogers

WU/Core/Fartlek/CD

7-30-13

45 minute Recovery Run

7-31-13

Last Day of Summer Practice

8:00 am @ Rogers

Team Adventure Run with Breakfast

Please pick-up August Schedule

All August activities including workouts Mondays Wednesdays and Thursdays will be run by the captains.  Please plan on attending practice and continuing the hard work you started this summer.

Week #9 Rogers Cross Country

Week #9 Rogers Cross Country

7-22-13

8:00 am @ Rogers

WU/Core/Woodland/FWD/REV/CD

7-23-13

45 Minute Recovery Run

7-24-13

8:00 am @ Rogers

WU/IT/10x400/CD

7-25-13

No Practice Run on Your Own- Bradley/Wildwod/Frontier/Your Neighborhood

7-26-13

Tempo Run

15-20-15

7-27-13

30 minutes Recovery Run

Week #8 Rogers Cross Country

Week #8 Rogers Cross Country

7-15-13

8:00 am @ Rogers

WU/Core/Hills/CD

7-16-13

45 minute

Recovery Run

7-17-13

8:00 am @ Rogers

WU/IT/6X600/CD

7-18-13

Travel Run

8:00 am @ Wildwood Park

7-19-13

Tempo Run

15-20-15

7-20-13

65 minutes

Recovery Run

Week #7 Rogers Cross Country

Week #7 Rogers Cross Country

7-8-13

8:00 am @ Rogers

WU/Core/Hills/CD

7-9-13

45 minutes Recovery Run

7-10-13

8:00 am @ Rogers

WU/Fartlek-Speed Play 4.5 miles/CD

7-11-13

Travel Run

8:00 am @ Bradley Park

40 minutes

7-12-13

Tempo Run

15-20-15 minutes

7-13-13

30 minutes

Recovery Run

Week #6 Rogers Cross Country

Week #6 Rogers Cross Country

7-1-13

8:00 am @ Rogers

WU/Core/Fartlek/CD

7-2-13

Recovery Run

35 minutes

7-3-13

8:00 am @ Rogers

WU/Interval Training/10X400/CD

7-4-13

Happy Independence Day

7-5-13

Tempo Run

15-20-15 Time

7-6-13

EPR- 60 minutes

Week #5 Rogers Cross Country

Week #5 Rogers Cross Country

June 24, 2013

8:00 am @ Rogers

Hill Run- 2 to 3 hills over and back is one.

June 25, 2013

35 minutes Recovery Run

June 26, 2013

8:00 am @ Rogers

WU/Three Loops w/burpies/pushups/squat jumps/knee tucks/jumping jacks/dips/CD

June 27, 2013

Travel Run 9:00 am @ Frontier Park

June 28, 2013

Split 60 minutes

June 29, 2013

Split 60 minutes

Please pick up a new calandar for July on Monday July 1st, 2013

Week #4 Rogers Cross Country

Week #4 Rogers Cross Country

6-17-13

Practice @ 2:30 Rogers High School

Workout- WU/Core/EPR/CD

6-18-13

Run On Your Own- Rest Recovery 30 minute run

6-19-13

Practice is cancelled- Last day of school

6-20-13

Travel Run- First Travel Run of the Season

Where: Frontier Park in Graham
When: 3:00 pm

6-21-13

Split 60 Minutes 10-10-10 EPR

6-22-13

Split 60 Minutes 10-10-10 EPR

6-23-13

OFF

Week #3 Rogers Cross Country

Week #3 Rogers Summer Cross Country

6-10-13

WU/Core Work/Pink Flamingo Fartleks/CD 4.5 miles

6-11-13

WU/30 minutes RR/CD

6-12-13

WU/Scavanger Hunt with photos (see above)/CD

6-13-13

WU/Core/Group Run- Woodland/Modified Woodland/Clover Leaf/CD

6-14-13

Split 40 minute run.  20 one day 20 the next. 10 minutes @ tempo

6-15-13

Split 40 minute run 20 one day 20 the next. 10 minutes @ tempo

6-16-13

OFF

Week #2 Rogers Cross Country

                                           

6-3-13

4.5 Miles

WU/Core/Tempo Run/800/400/800/400/800/400/CD

6-4-13

OFF

6-5-13

WU/800 Easy/Mile Timed/800 CD/Stretch

6-6-13

WU/Rest and Recovery Run/CD

6-7-13

Long Distance Run 5+

6-8-13

Fleet Feet BBQ- Shoe Fitting 5:30 pm. start.

6-9-13

OFF

Week #1 Rogers Cross Country

5-29-13

Athletes will work on learning the Rogers Cross Country Warm-up listed below.

Athletes will also learn about tempo runs and their significance for training.

Rogers Cross Country Warm-up

I.                     Walk Cross County Course visual race plan and prepare mentally and physically for warm-up.

 

II.                     Dynamic Movement Sequence (30 meters)- Think Positive/Focused Breathing

a.        Skipping forward w/arm swings across body

b.        Skipping forward w/arm swings up and down

c.        Skipping backward (toe up- knee up)

d.        Form Running

e.        Circle Jacks- side slide

f.         Rear Kicks

g.        Backward Jogging

h.        Caroca’s

i.         Form Running

j.         Easy Straight Leg Bounding

k.        Jumping Jacks (Forward- Jog in)

l.         Jumping Jacks (Clapping hands under knee)

m.      Form Running

 

III.                  Walking Series (15 meters)Posture/Range of Motion/Body Control

a.        Walk on Toes

b.        Walk on Heels

c.        Pull Knees to Chest

d.        Form Running

e.        Zombie Walk (Touch the same side toe)

f.         Zombie Walk (Touch the opposite toe)

g.        Quad Stretch (Same leg/same arm)

h.        Quad Stretch (Opposite leg/Opposite arm)

i.         Form Running

j.         Forward Lunge (do not strain)

k.        Backward Lunge (do not strain)

 

IV.                  Sitting Standing Series

a.        Sitting both legs bent-alt knee drops

b.        Sitting both legs bent- both knee drops

c.        Sitting straight leg- Opposite Foot Opposite Hand

d.        On stomach opposite leg to opposite hand (Scorpion)

e.        On Back Opposite Leg to Opposite Hand (Angel)

f.         Leg Swings Fwd/Bwd

g.        Leg Swings Left/Right

 

V.                   Speed Series- Full Range of Motion

a.        Form Running

b.        High Knees

c.        Butt Kickers

d.        Backward Running

e.        High Knees to Leg Extension

f.         High Knee Skipping

g.        Form Running

5-30-13

Warm-up- Rogers Cross Country

Core Training- With Heather Ancheta

5-31-13

Run On Your Own- Tempo Run 10-10-10

6-1-13

Run On Your Own- Rest Recovery 30 minutes

6-2-13

OFF