Skip Navigation

Grizzly Athletics

Rocky Mountain High School

.

Grizzly Athletics

Rocky Mountain High School

Grizzly Athletics

Rocky Mountain High School

Team News.

Team News

2 weeks ago @ 8:35PM

Cross Country Informational Meeting

The 2018 Rocky Mountain Cross Country Informational Meeting will be held on Thursday May 31st at 6:00pm in the library at Rocky Mountain HS. We will introduce the staff and our values/vision, discuss summer training, summer camp, and Physicals/Online IQ Forms.

Also we will be using a different website for our team updates for the upcoming season. This will be the last update on the rockyathletics website.

Also parents, please sign up on the Google Form below with your email address to receive updates from the coaching staff.

https://goo.gl/forms/A7DCOUnDcrPZFc9L2

 

New Rocky XC Website: From Rocky Mountain's homepage, click athletics, then simply click Cross Country.

Any questions can be sent to howard.jeffrey@westada.org.

Thanks!

Team News

1 month ago @ 10:13AM

2018 XC Team Camp Announcement

2018 Cross Country Team Camp will be held July 23rd-July 26th in Cascade, Idaho.

More details to come in the next few weeks.

Please email howard.jeffrey@westada.org with any questions.

Team News

6 months ago @ 12:38PM

MILE TIME TRIAL

We will have a mile time trial for anyone interested this Wednesday November 15th at Rocky Mountain HS. We will meet in the stadium at 4:15pm. 

**I will bring extra NXR Beanies for those that still need one. You are welcome to come support and not race if you do not want to, but it is a good opportunity to run fast one last time before taking time off from running. 

**Bring your uniform as well so that I can get those checked back in.

Monday and Tuesday we will not meet, I would recommend just doing short runs (20-30 minutes) to flush NXR out of your legs and possibly a few strides on Tuesday. Look forward to seeing a big crew on Wednesday!

Team News

6 months ago @ 10:52AM

November 6-11 Schedule

Monday November 6th - (4:30-6:00pm @ Heroes Park)

35 minute relaxed run + strides/core/GS

 

Tuesday November 7th - (4:30-6:00pm @ Rocky Mountain)

Be prepared to workout

 

Wednesday November 8th - (4:30-5:45pm @ Reid Merrill Park)

30 minute run + core/sand

 

Thursday November 9th - (4:30-5:30pm @ Tully Park)

25 minute run + strides/GS

 

Friday November 10th - (4:30-5:15pm @ Rocky Mountain)

15-20 minute build up run + strides

**Ice Cream Social at 7:00pm @ JUMP Building Downtown Boise

JUMP
1000 W Myrtle Street
Boise, ID  83702
 
-All activities are on Level 5
-Ice Cream Social in JUMP Room
 
Parking Garage at building


Saturday November 11th (Nike Northwest Regional)

10:15am    Girls Rising Stars JV Race 

11:30am     Boys Rising Stars JV Race #2

12:10pm    Girls Varsity Section #1

3:05pm      Boys Championship Race (National Qualifying Race)
 

Team News

6 months ago @ 8:41PM

XC Banquet

The Cross Country End of the Season Banquet will be held in the Rocky Mountain Cafeteria on Monday November 27th at 6:00pm.

**Also all those planning on racing at NXR on November 11th please let Coach Howard know by the end of tomorrow as entries will be submitted tomorrow evening.

Team News

6 months ago @ 1:08PM

NXR Practice Schedule October 30-November 4

All athletes interested in racing at NXR on November 11th please find our practice schedule for this week listed below. I will need you to be at practice Monday so that I can finalize entries, I will enter our group all together and let each of you know how much money you will have to pay (It will be cheaper the more kids we have race). I also need everyone to fill out the participation waiver and send it to NXR.waivers@nike.com ASAP so that you will be allowed to race. Looking forward to these next two weeks of practice, NXR is an awesome opportunity to race the best runners from all throughout the Northwest! Let me know if you have any questions! (**Please notice the slightly earlier practice time on Monday)

Monday October 30th – (4:00-5:30pm @ Rocky Mountain)

*25 minute morning run (optional)

35 min relaxed run + strides + Weights

Tuesday October 31st – (4:30-6:15pm @ Rocky Mountain)

Be prepared to workout

Wednesday November 1st – (4:30-6:15pm @ Reid Merrill Park)

40 minute relaxed run + core/sand

Thursday November 2nd – (4:30-6:15pm @ Heroes Park)

*25 min morning run (optional)

35 min relaxed run + strides/GS

Friday November 3rd – (4:30-6:15pm @ Eagle Island)

Be prepared to workout

Saturday November 4th – (9:00-10:30am @ Camelsback Park)

50-55 minute relaxed run + core/GS

Team News

7 months ago @ 11:30AM

State Week Schedule

Monday October 23rd (4:30-6:15pm @ Rocky Mountain)

*25 minute morning run

35 minute run + 4 x 200m + Weights

Tuesday October 24th (4:30-6:00pm @ Heroes Park)

45 minute run + core/GS

Wednesday October 25th (4:30-6:15pm @ Settler’s Park)

Be prepared to workout

Thursday October 26th (4:30-5:45pm @ Reid Merrill Park)

35 minute relaxed run + strides/core/sand

**Team Dinner for the State Group at the Ghiorso’s @ 7:00pm

Friday October 27th (3:30-4:30pm @ Eagle Island)

20-25 minute Pre-Meet run + Start simulations

Saturday October 28th (STATE MEET @ Eagle Island)

5A Girls @ 2:00pm

5A Boys @ 3:00pm

Team News

7 months ago @ 2:13PM

Districts Photo Album and State Week Update

This next week I am asking that only my Top 8 Boys and Girls training for the State Meet attend practice. Everyone else that is training for NXR after State please just do easy runs this week with one fartlek workout on Thursday this week. Your easy runs can be anywhere from 35-60 minute relaxed efforts. You can do strides on Monday this week as well. Please do not hesitate to text/email me with any questions. You all will rejoin our practices the Monday after the State Meet (Monday October 30th). I just really want to give the State Qualifying Groups the attention they deserve this week in preparation for a great culmination of our season.

**Please email Coach Howard at jeffhoward@u.boisestate.edu as soon as possible if you are planning on competing at NXR on Saturday November 11th as I will need to put teams/entries together. 

Release Form: https://www.athletic.net/Partner/Nike/NikeCrossRegionalsParticipantRelease9-13-17.pdf

Coaches/Parents: athletes will not be able to participate unless the Participant Release Form is signed and returned to NXR.Waivers@nike.com . The form must be signed, scanned and emailed to NXR.Waivers@nike.com prior to the start of your respective regional. If the athlete is a minor, we will need parent/guardian consent – the coach cannot sign on the parent/guardian’s behalf.

Below is a link to a bunch of great photos shot by Coach Dave's dad. Feel free to access them and download for free.

https://scottelliott.smugmug.com/Sports/Rocky-Mountain-High-School-XC

 

Varsity Groups I will post our practice schedule for the upcoming week later this weekend! Get some rest!

Team News

7 months ago @ 12:46PM

District Week Schedule

Monday October 16th (4:30-6:15pm @ Heroes Park)

**25 min morning run (Varsity Only)

**40 min run + strides/core

 

Tuesday October 17th (4:30-6:15pm @ Rocky)

Be Prepared to workout

 

Wednesday October 18th (4:30-6:00pm @ Paramount Community Center)

30 minute relaxed run for JV, 50 minute relaxed run for Varsity + Core/GS

*Dinner to Follow

 

Thursday October 19th (4:30-6:00pm @ Heroes Park)

20-30 minute run + Strides/GS

 

Friday October 20th (DISTRICTS @ Eagle Island State Park)

**All Runners must attend 1st and 2nd period, but are excused from 3rd and 4th period

JV Girls 2:00pm (Arrive by 1:00pm)

JV Boys 2:40pm (Arrive by 1:30pm)

JV Boys Top 12 3:20pm (Arrive by 2:15pm)

Varsity Girls 4:00pm (Arrive by 2:45pm)

Varsity Boys 4:40pm (Arrive by 3:30pm)

 

Saturday October 21st (Velodrome 9:00-10:30am)

**60-70 min easy long run + Core

Team News

7 months ago @ 4:58PM

October 9-14 Training Schedule

Monday October 9th (4:30-6:15pm @ Heroes Park) **Please bring Grizzly Grit awards to practice if you have one!

**25 minute morning run

45 minute recovery run + strides/core

 

Tuesday October 10th (4:30-6:15pm @ Eagle Island)

Be Prepared to workout

 

Wednesday October 11th (4:30-6:15pm @ Reid Merrill Park)

45-55 minute relaxed run + strides/core/sand

 

Thursday October 12th (4:30-6:15pm @ Rocky Mountain HS)

**25 minute morning run

40 minute recovery run + Weights

 

Friday October 13th (4:30-6:15pm @ Sawtooth MS)

Be Prepared to workout

 

Saturday October 14th (8:30-10:15am @ Camelsback Park)

60-85 minute long run + core/GS

Team News

7 months ago @ 1:03PM

Richland Trip Reminders

Bus is departing Rocky Mountain at 8:00am so please be on the bus by 7:55. I have listed key items to bring below so that you are prepared for the trip. Dinner is provided Friday night, as well as breakfast Saturday morning is complimentary at the hotel. I will put the link to the trip Itinerary under Team Files on the website.

Richland XC Trip (Items to Bring)

-Spikes

-Uniform

-Running shoes

-Clothes to warm-up in

-Snacks/Lunch

-Water bottle

-Money for souvenirs/dinner on the way home

-Toothbrush/toothpaste

-**Optional nice clothing for dinner, can be casual if you’d like

-Extra running clothes, layers, etc. (be prepared for any weather)

Team News

7 months ago @ 11:36AM

October 2-7 Training Schedule

Monday October 2 (4:30pm-6:15pm @ Heroes Park)

**Morning run 25 minutes easy

45 minute recovery run + Strides + core/GS

 

Tuesday October 3 (4:30pm-6:15pm @ Eagle Island)

Be prepared to workout

 

Wednesday October 4 (4:30pm-6:15pm @ Rocky)

45-55 minute recovery run + Weights

 

Thursday October 5 (3:00pm-4:45pm @ Settler’s Park)

20 minute run / 6 x 200 / 20 minute run + core

 

Friday October 6 (3:30-5:00pm @ Heroes Park)

30 minute easy run + drills + strides + GS

**Those going to Richland, the bus will leave at 8:00am from Rocky Mountain

 

Saturday October 7

Richland Invitational (Top 20 Boys and Girls) or Gib Floyd Invitational 

 

Gib Floyd Meet Information: https://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=129501#/Meet

Richland Meet Information: https://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=131083#/22544

Team News

8 months ago @ 1:34PM

September 25th-30th Training Schedule

If you have a Grizz Grit Grizzly please bring it to Monday's practice.

Monday September 25th (4:30-6:15pm @ Eagle Bike Park Velodrome)

**Morning run 25 minutes easy

Be Prepared to workout

Tuesday September 26th (3:30-5:15pm @ Rocky Mtn HS)

**Morning run 25 minutes easy

45 minute run + weights

Wednesday September 27th (4:30-6:15pm @ Heroes Park)

35 minute easy run + strides + general strength

Thursday September 28th (GARY WARD INVITE @ Lakeview Park in Nampa)

Girls JV @ 4:30pm (warm up at 3:45)

Boys JV @ 5:15pm (warm up at 4:30)

Girls Varsity @ 5:45pm (warm up @ 5:00)

Boys Varsity @ 6:15pm (warm up @ 5:30)

Friday September 29th (4:30-6:15pm @ Settler’s Park)

**Morning run 25 minutes easy

Be prepared to workout

Saturday September 30th (8:30-10:15am @ Camelsback Park)

65-85 minute easy long run + core/general strength

Team News

8 months ago @ 9:45PM

Friday's Practice @ Eagle Island with Team Dinner to Follow

Tomorrow's practice will be at 4:30pm at Eagle Island, please carpool as the price to get into the park is $5. Bring your spikes to do some practice starts and plan to enjoy a Team Dinner all together at 6:00pm. Please plan on staying and joining us as many of your parents are providing a great meal for our entire team. 

 

Team News

8 months ago @ 9:57PM

September 18th-23rd Training Schedule

Monday September 18th (Heroes Park 4:30-6:15pm)

45 minute easy run + Strides and General Strength (**Morning run-25 minutes)

 

Tuesday September 19th (Settler’s Park 4:30-6:15pm)

Be Prepared to workout

 

Wednesday September 20th (Reid Merrill Park 4:30pm-6:15pm)

50-60 minute recovery run + core/sand

 

Thursday September 21st (Rocky Mountain HS 4:30-6:15pm)

40 minute easy run + 400, 300, 200 (**Morning run-25 minutes)

 

Friday September 22nd (Eagle Island State Park 4:30-6:00pm)

35 minute run (Preview the course) + start simulations

 

Saturday September 23rd (BOB FIRMAN INVITE @ Eagle Island State Park)

8:45   9th Grade Girls 5000m
9:25   9th Grade Boys 5000m
10:00   DII Varsity Boys 5000m
10:30   DI Varsity Boys (Sect 1) 5000m
10:55   DI Varsity Boys (Sect 2) 5000m
11:20   Elite Varsity Girls 5000m
11:50   Elite Varsity Boys 5000m

12:15   DII Varsity Girls 5000m
12:50   DI Varsity Girls 5000m
1:25   DI Varsity Girls (Sect 2) 5000m
2:00   JV Boys (Sect 1) 5000m
2:35   JV Boys (Sect 2) 5000m
3:10   JV Girls (Sect 1) 5000m
3:50   JV Girls (Sect 2) 5000m

 

***I will let each of you know which race you are entered in this week, so that you can figure out when you need to be at the meet (90 minutes prior to your race, prepare for extra time as parking can take some time on race day.)

Team News

8 months ago @ 1:52PM

September 11th-16th Practice Schedule

Monday September 11th: (Heroes Park 4:30-6:15pm) **Bring Grizzly GRIT Awards

Varsity: Morning run 25 minutes / Afternoon 45 minute run + 6 strides

JV: Be prepared to workout

 

Tuesday September 12th: (Reid Merrill Park 4:30-6:15pm)

Varsity: Be prepared to workout

JV: Easy 35 minute run + strides/sand routine

 

Wednesday September 13th

Varsity: Morning run 25 minutes /  Afternoon 45 minute run (Can run from the Fairgrounds, Greenbelt off Glenwood, then support the team at the Centipede Race)

JV: CENTIPEDE RACE @ Les Bois Race Park at the Fairgrounds (JV Girls Race @ 4:30pm / JV Boys Race at 5:10pm / Varsity Boys Race at 6:30pm **Hunter Scoresby, Sheldon Jones, Eli Everist, Josh Harris, Camden Murray, and Domenic Ghiorso)

 

Thursday September 14th: (Rocky Mountain HS 4:30-6:15pm)

Varsity: Morning run 25 minutes / Afternoon run 35 minutes + Lifting

JV: Optional Morning run 25 minutes / Afternoon run 35 minutes + Lifting

 

Friday September 15th: (Settler’s Park 4:30-6:15pm)

Both Varsity and JV Be prepared to workout

 

Saturday September 16th: (Velodrome Bike Park 8:30am-10:15am)

65-85 minute easy long run + core/General Strength

Team News

8 months ago @ 11:56AM

PRACTICE CANCELED (THURSDAY SEPT. 7th)

There will be no practice for cross country today due to the very poor air quality. If you have access to a treadmill, exercise bike, elliptical, or an indoor pool you can use that to still get your workout in for today. (35 minutes) 

If your name is listed on the Tiger/Grizz Itinerary under Team Files you need to be ready to load the bus at Rocky Mountain tomorrow at 7:50am. The bus will leave at 8:00am. Pack a lunch and any other food you need to prepare for your race, we will stop once on the way to Idaho Falls for anyone that needs to buy lunch (Subway) or water/gatorade, etc. Dinner on the bus ride home will be provided.

 

As always let Coach Howard know of any questions.

Team News

8 months ago @ 11:19AM

September 4th-9th Training Schedule

Monday September 4th (NO OFFICIAL PRACTICE) - Meet up with teammates on your own, two runs of 45 minutes and 25 minutes if you have been doubling. + 6 strides and core

Tuesday September 5th (4:30-6:15pm @ Heroes Park) - Be prepared to workout, JV and Varsity will have different workouts + Plyos/Sprints

Wednesday September 6th (4:30-6:15pm @ Reid Merrill Park) - 50-60 minutes relaxed run + core/sand

Thursday September 7th (4:30-6:15pm @ Heroes Park) - 35 minute easy run + 5 strides/General Strength

Friday September 8th (NO PRACTICE for those not traveling to Idaho Falls) - 45 minute run (10 min easy, 12 x 2 min hard/1 min easy, 10 min easy) + core

Saturday September 9th (9:00-11:00am @ Camelsback Park) - 60-80 minute easy long run + core/GS

 

I will announce the top 20 boys and girls for the travel meet at Tuesday's practice. Let me know of any questions, have a great weekend!

 

 

Team News

8 months ago @ 11:41AM

August 28-September 2 Training Schedule

Monday August 28th: 4:30pm-6:15pm @ Heroes Park (Morning run 20-25 minutes easy)

45 minute recovery run + 6 strides + Core/General Strength

Tuesday August 29th: 4:30pm-6:15pm @ Rocky Mtn. 

10 minute warmup (2-3-4-4-3-2 Fartlek + 1 mile @ Race Pace) 10 minute cooldown + Weights

Wednesday August 30th: 4:30-6:15pm @ Reid Merrill Park

50-60 minute relaxed run + Core/Sand Routine

Thursday August 31st: 4:30-6:15pm @ Heroes Park

35 minute easy run + 5 strides + General Strength

Friday September 1st: CALDWELL TWILIGHT (I will know by Thursday which JV Race our team will be in)

JV Girls Race 1           4:30   

JV Girls Race 2           5:15   

JV Boys Race 1          6:00   

JV Boys Race 2          6:40   

Varsity Girls                7:20   

Varsity Boys               7:55 

 

Saturday September 2nd: 8:00am-10:00am @ Optimist Sports Complex

60-80 minute relaxed long run + core/General Strength

 

Team News

8 months ago @ 11:28AM

Spirit Pack Orders

A reminder that Spirit Pack Orders are due Wednesday August 30th. The link to the Spirit Pack Site is below.

http://www.fastshion.com/spirit-pack-sites/rmhs/

 

Team News

9 months ago @ 10:04AM

Training Aug 21st-26th

Monday 4:30-7pm @ Kleiner Park by the Village (4-8 x 800 + Plyos/sprints) 15 minute warmup/cooldown 

​Tuesday 4:30-6:15pm @ Tully Park (on Linder) 45 minute easy run + core **Morning run 25-30 minutes easy

Wednesday 4:30-6:15pm @ Heroes Park (1 x 2 Loop + 5 x 300 + Plyos)

​Thursday 4:30-6:15pm @ Rocky Mtn. HS (45 minute easy run + Light Lift) **Morning run/bike/swim 25 minutes

Friday 4:30-6:15pm @ Heroes Park ( 40 minute easy run + strides+ General Strength)

Saturday (JIMMY DRISCOLL INVITE @ BISHOP KELLY HS)

10:00am         JV Girls                            5km
10:40am         JV Boys                            5km
11:20pm         Varsity Girls                        5km
Noon             Varsity Boys                        5km

First week of school adds stress to your life, make sure you are hydrating, eating well, and getting a good amount of sleep. Keep the momentum rolling into our first race!

 

Team News

9 months ago @ 6:53PM

Monday August 21st Practice

Monday August 21st we will be meeting at Kleiner Park by the Village at 4:30pm for our workout. 

From 6pm-7pm Fleet Feet Running Store is putting on a Pizza and Games in the park for our team. I am hoping everyone can be there for this as the store owner has gone above and beyond in getting this event setup! So plan on being at Kleiner Park from 4:30pm-7pm on Monday August 21st. 

Coach Howard

Team News

9 months ago @ 9:31PM

2017 XC Expectations Manual

The 2017 XC Expectations Manual is located under Team Files. Thank you for all who were able to attend the meeting this evening! I need a signed copy of the acknowledgement form from each student-athlete (Bring to practice if you were unable to attend the meeting.)

 

 

Team News

9 months ago @ 2:42PM

Training Aug 14th-20th

Monday (3:30-5:15pm) Heroes Park.....10 minute warmup/cooldown (6-4-3-2-1 Fartlek) + Plyos + Sprints (2 x 150, 2 x 100, 2 x 50)

Tuesday (4:30-6:15pm) Rocky Mtn HS.....35 minute run + Weights  **Morning run for those that are doubling (30-40 minutes)

Wednesday (4:30-6:15pm) Reid Merrill Park.....50-60 minute relaxed run + Strides/General Strength

Thursday (4:30-6:15pm) Heroes Park.......15 minute warmup (16 x 200 on / 200 float) + Plyos + Sprints (2 x 150, 2 x 100, 2 x 50) 10 minute cooldown

​Friday (4:30-6:15pm) Heroes Park........35-45 minute relaxed run + Core/General Strength **Morning run for those that are doubling (25-35 minutes)

Saturday (7:00-9:00am) Rocky Mtn HS.......LAP-A-THON (Get 10 pledges or donations!)

Reminder Mandatory Meeting for Student-Athlete and at least one Parent/Guardian Monday Aug. 14th @ 6pm in Rocky's Auditorium

Team Pictures Wednesday Aug 16th @ 7:45am in Rocky's Stadium

***Finish Online IQ Forms and Freshman/Juniors complete your physicals!

Team News

9 months ago @ 10:36PM

First Two Weeks Practice Schedule

Below is our practice schedule for the first two weeks of school. Reminder to complete the Online IQ Forms and turn in Physical Paperwork to the trainer/main office at Rocky Mountain prior to Friday. 

 

Friday August 11th: 8:00-10:00am @ Heroes Park

Saturday August 12th: 8:00-10:00am @ Optimist Youth Sports Complex

Monday August 14th: 3:30-5:15pm @ Heroes Park (Mandatory Fall Sports Meeting @ 6pm - Rocky Auditorium)

Tuesday August 15th: 4:30-6:15pm @ Rocky Mountain HS

Wednesday August 16th: 4:30-6:15pm @ Merrill Park (**Driver's please help carpool)

Thursday August 17th: 4:30-6:15pm @ Heroes Park

Friday August 18th: 4:30-6:15pm @ Heroes Park

Saturday August 19th: 7:00am-9:00am @ Rocky Mountain HS (LAP-A-THON)

Monday August 21st: 4:30-7:00pm @ Kleiner Park (by the Village in Meridian)

Tuesday August 22nd: 4:30-6:15pm @ Tully Park (on Linder)

Wednesday August 23rd: 4:30-6:15pm @ Heroes Park

Thursday August 24th: 4:30-6:15pm @ Rocky Mtn. HS

Friday August 25th: 4:30-6:15pm @ Heroes Park

Saturday August 26th: First Meet @ Bishop Kelly HS, details to come on the website

Team News

9 months ago @ 11:51AM

Physicals and IQ Forms

Please complete your online IQ Form under Team Files on the XC Website. Also Freshman and Juniors get your Physical taken care of and turned into the Athletic Trainer or the Main Office at Rocky.

Team News

9 months ago @ 5:12PM

July 31st - August 10th Training

Below is the training schedule for July 31-Aug 10. Due the Idaho High School Athletic's no contact rule we will not have any official practices until August 11. Please be working on getting pledges/donations for our Lap-A-Thon fundraiser. The better we can do on raising money, the easier it is to run a great program and give each student-athlete a great experience. 

 

Monday July 31: **No Practice (40-50 min build up run....20 minutes easy, then pick it up each 10 minutes) + 6 strides + core (**7pm Ultimate Frisbee at Settlers Park)

Tuesday August 1: Double, first run 35-45 minutes, second run 25-35 minutes

Wednesday August 2: 50-60 minute relaxed run

Thursday August 3: 15 minute easy warmup, 10 x 30 second hill repeats (jog down rest) These are solid efforts, but should not be an all out sprint. Plyometrics (30 seconds of Burpies, 30 seconds of jump lunges, 30 seconds of tuck jumps) 2 x 150m, 2 x 100m, 2 x 50m   10 minute easy cooldown

Friday August 4: Double, first run 35-45 minutes, second run 25-35 minutes

Saturday August 5: 65-90 minute relaxed long run on soft surface as much as you can (Trails like the Velodrome, Camelsback Park or Military Reserve, canals, grass, etc.) + core

Monday August 7: 10 minute easy warmup, 10 x 2 min hard / 1 min jog (preferably on grass or dirt), 10 min easy cooldown + 6 x 100m strides + core

Tuesday August 8: Double, first run 35-45 minutes, second run 25-35 minutes

Wednesday August 9: 50-60 minute relaxed run

Thursday August 10: 10 minute easy warmup, 10 x 45 second hill repeats (jog down rest) Plyos (30 seconds of Burpies, 30 seconds of jump lunges, 30 seconds of tuck jumps) 2 x 150m, 2 x 100m, 2 x 50m + 10 minute easy cooldown

Friday August 11: 8:00am-10:00am First Official XC Practice at Heroes Park

We have had a great summer building a great base for our season, stay motivated these last two weeks before official practice starts! As always don't hesitate to email/text Coach Howard with any questions.

Team News

10 months ago @ 11:04PM

July 24th-30th Training

Monday: Practice @ 8am (Merrill Park) ....40-50 min relaxed run **Pick up the last 10 minutes of your run + 6 x 100m strides + core (experienced runners, add an additional run of 25-35 min)

Tuesday: 35-45 min relaxed run (experienced runners, add an additional run of 25-35 min)

Wednesday: 45-55 min relaxed run 

Thursday: Practice @ 8am (Heroes Park) ... 15 min warmup (1-2-3-4-3-2-1 Fartlek) + Plyometrics + 2 x 150m / 2 x 100m / 4 x 50m....10 min cooldown

​Friday: 35-45 min relaxed run (experienced runners, add an additional run of 25-35 min)

Saturday: Practice @ 8am (Camelsback Park) ... 60-90 min long run + General Strength

Team News

10 months ago @ 1:48PM

Paperwork Reminders

Parents,

A reminder that we are paperless for IQ and Concussion education forms this year.  Please go online and fill in the medical info, and sign the IQ and concussion education forms so your student-athlete is all good to go once Official practice begins on August 11th. 

Email Coach Howard with any questions (jeffhoward@u.boisestate.edu).

Thanks

 

Team News

10 months ago @ 6:46PM

July 17th-23rd Training

Monday: Practice @ 8am (Merrill Park) ....40-50 min relaxed run + 6 x 100m strides + core (experienced runners, add an additional run of 25-35 min)

Tuesday: 35-45 min relaxed run (experienced runners, add an additional run of 25-35 min)

Wednesday: 45-55 min relaxed run 

Thursday: Practice @ 8am (Optimist Fields) ...*Circuit Tempo Workout + Plyometrics + 2 x 150m / 2 x 100m / 4 x 50m

​Friday: 35-45 min relaxed run

Saturday: Practice @ 8am (Camelsback Park) ... 55-85 min long run + General Strength

Team News

10 months ago @ 1:41PM

July 10th-16th Training

Monday: Practice @ 8am (Merrill Park) ....40-50 min relaxed run + 6 x 100m strides + core

Tuesday: 35-45 min relaxed run (experienced runners, add an additional run of 25-35 min)

Wednesday: 40-55 min relaxed run 

Thursday: Practice @ 8am (Optimist Fields) ...10 min warmup/cooldown (10 minute tempo run / 5 min jog / 5 min tempo run) + Plyometrics + 2 x 150m / 2 x 100m / 4 x 50m

​Friday: 35-45 min relaxed run

Saturday: Practice @ 8am (Camelsback Park) ... 50-80 min long run + General Strength

Team News

10 months ago @ 1:40PM

July 3rd-9th Training

Monday: Practice at 8am (Optimist Fields) 35-50 min relaxed run + 6 x 100m strides + core

Tuesday: 35-45 min relaxed run (Enjoy your 4th of July!!)

Wednesday: 35-45 min relaxed run + core

Thursday: Practice at 8am (Optimist Fields) 10-15 min warmup (10 x 1 min on/off Fartlek) 10-15 min cooldown + Plyometrics + 2 x 150m, 3 x 100m, 4 x 50m

​Friday: 35-45 min relaxed run 

Saturday: Practice at 8am (Camelsback Park) Add 5 minutes to your previous week's long run + Cannonball 

I will upload a document explaining our lifting routine (check Team Files), if you have access to a gym/weight room you can lift on any of the days we do not meet for practice. The lifting is not required just an option for those that have access to facilities.

As always let Coach Howard know of any questions!

 

Team News

11 months ago @ 3:00PM

June 26th-July 2nd Training

Monday: Those going to XC Camp we will depart at 11:00am from Rocky Mountain HS. We will do a trail run near Sun Valley on our way to camp. **Those not attending camp run an easy 30-45 min and do 4 strides after your run. Core and stretching are always great ways to end your training session.

Tuesday: Those not at XC Camp run another 30-45 min easy. Sophomores, Juniors, and Seniors with XC experience can do a second run this day (easy 20-30 min).

Wednesday: Those not at XC Camp run another 30-45 min easy. Core/stretch afterwards.

Thursday: Practice @ The Optimist Fields 8:00am. We will do a  30-45 min easy run from the Optimist Fields followed by 2 x 150m, 4 x 100m, 6 x 50m. We will also do Plyometrics after the run and sprints this day.

Friday: Easy 25-40 min run. Core/stretch afterwards.

Saturday: Practice @ Camelsback Park 8:00am. We will do a long run 5 min longer than you did the previous week (EX. if you ran 45 min at the Velodrome, you will run 50 minutes easy this week.). The trails from Camelsback Park are awesome so if you can make this practice you will really enjoy running in the foothills down on that side of town.

Please let Coach Howard know of any questions! Those going to XC Camp, if you have not turned your 3 required Camp Forms please bring them with you tomorrow morning when we load the bus. Also, please use the packing list on the website to ensure you are prepared for the trip!

Go Grizz!

Team News

11 months ago @ 11:28AM

XC Camp June 26-28

For those going to XC Camp, we are planning on leaving Rocky Mountain on the Bus at 11:00am on Monday June 26th. We will run on a trail near Sun Valley on our way to camp, so have running stuff on, or underneath what you are wearing. 

We are planning on arriving back to Rocky Mountain at 1:30pm on Wednesday June 28th. Please check the Team Camp tab on the website on look at the packing list. Make sure you have completed the required forms and either bring them with you on the bus or turn them in to Coach Howard.

If you are interested in coming with us, please pay the bookkeeper by this Thursday at 2:30pm in the Rocky Mountain Main Office. 

Team News

11 months ago @ 8:55PM

June 19th-25th Training

This week will look like the following:

Monday: Team Practice 8-9:30am @ Optimist Fields 

Tuesday: Easy 20-35 min 

Wednesday: Easy 20-35 min

Thursday: Team Practice 8-9:30am @ Optimist Fields

Friday: Easy 20-35 min

Saturday: Team Practice 8-9:30am @ Velodrome 

If you are a freshman or someone new to running please follow the lower end of the minute ranges (Ex. Freshman or new runner just do 20 minutes on the non-practice days). If you are more experienced with running please do the top of the minutes range. Any questions please ask Coach Howard at practice or via text/email. My main goal for each of you is to enjoy your runs and be active this summer. Even if you miss a run here or there, I hope you are playing frisbee, volleyball, basketball, swimming, etc. One key to having a great XC season is getting a group of kids that come into the fall strong and are excited about running. 

Please check out the 2017 Rocky XC Summer Training document under Team Files. 

Looking forward to getting things rolling this summer!

 

Team News

11 months ago @ 2:34PM

June 12th-18th Training

If this will be your first week of summer running, just do 3-4 easy runs of 25-35 min.

If you have already began running then you can progress up to 4-5 easy runs of 30-45 min.

We are very early in the summer still so please take runs easy and do other activities besides running as well (volleyball, basketball, soccer, frisbee, etc.). This is the time of year to not be tied down by a strict training schedule, so please enjoy it!

A reminder our first practice as a group will be on Monday June 19th at 8:00am @ The Optimist Youth Sports Complex (9889 W Hill Rd Pkwy)

Let Coach Howard know if you have any questions.

Team News

11 months ago @ 5:01PM

XC Camp Payment

The bookkeeper will be at Rocky Mountain tomorrow throughout the day, but leaves for vacation on Thursday. Please get your $235 in tomorrow if you are interested in going to camp. We have 29 kids signed up and paid and we have room for 40. Please contact Coach Howard with any questions. Jeffhoward@u.boisestate.edu **If you have not filled out the Google Form under Team Links please do so. I am using that information for future team emails/contact/news.

Team News

11 months ago @ 12:36PM

Parents

Reminder that the Athletic Fee ($110) and the Activity Card ($44.50) for next fall can not be paid until August 11th. The only payment that is needed to be brought to the bookkeeper at Rocky is $235 for XC Camp if your son or daughter is planning on attending.

 

Thank you!

Team News

11 months ago @ 12:34PM

Beginning Summer Training

Our first official practice will be Monday June 19th at 8am. We will meet at the Optimist Youth Sports Complex off of Hill Road (9889 W Hill Rd Pkwy).  

If you competed at the State Meet in Track you can begin running June 12th. It is good for your body to take a full 3 weeks off. This week you can do a few shorter runs or cross training (play frisbee, basketball, etc.).

For all other athletes you can begin easy running once you have taken 3 weeks off. Begin with easy 25-35 min runs the first week and progress to 30-45 min runs your second week back.

Go Grizz!!!

 

Team News

1 year ago @ 11:09AM

CAMP MONEY

Please turn your cash or check for XC Camp into the Bookkeeper at Rocky. We need this done by June 2nd (Last day of school) so that we can take care of all the purchases involved with camp. 

Fill out the 3 Required Forms for XC Camp (Located under Team Camp on the website) and turn into the Cross Country Mailbox in the main office.

 

Team News

1 year ago @ 12:42PM

XC Sign-Up

Please fill out the Google Form located in the Team Links so that I have your information, and can begin contacting you with important information.

Thank you!

Team News

1 year ago @ 11:12AM

CAMP MONEY

Please turn your cash or check ($235) for XC Camp into the Bookkeeper at Rocky. We need this done by June 2nd (Last day of school) so that we can take care of all the purchases involved with camp. 

Fill out the 3 Required Forms for XC Camp (Located under Team Camp on the website) and turn into the Cross Country Mailbox in the main office.

Team News

1 year ago @ 1:31PM

Rocky XC - Fred Meyer Rewards

By clicking this Fred Meyer link you can add Rocky Cross Country to your rewards card at Fred Meyer without being penalized and help support Rocky Mountain Cross Country. Please enter #81661

 

Team News

1 year ago @ 11:59AM

Information from Parent Meeting

Information covered at the Parent Meeting can now be found in the Team Files page. Reminder to Sign Up for XC using the Google Form under Team Links and get your Ferritin level tested and report your score to Coach Howard. 

A document with instructions on Iron (Ferritin) Supplementation can also be found in the Team Files page.

Team News

1 year ago @ 7:29AM

XC Meeting May 16th, at 6:00PM


XC Meeting May 16th, 6:00PM

Team News

1 year ago @ 9:26AM

May 23rd Sports Physicals

http://www.rockyathletics.com/main/teamNews/id/3733635/seasonid/4189588

This is the step by step instructions for the online IQ and Concussion education required paper work.  ALL athletes (9-12th) must have these turned in prior to participation. ALL 9th / 11th grade athletes need a current physical on file (and anyone new to RMHS sports)

 

 

 

<div style="color: rgb(0, 0, 0); font-family: Calibri, Arial, Helvetica, sans-serif, EmojiFont, " apple="" color="" emoji",="" "segoe="" ui="" notocoloremoji,="" symbol",="" "android="" emojisymbols;="" font-size:="" 16px;="" margin-top:="" 0px;="" margin-bottom:="" 0px;"="">

 

 

 

 


https://rockyathletics.bigteams.com
Advertisement Advertisement