Good Morning Rams!

Below is the weekly email and a recap of last week.

Last Week-

• On Tuesday we enjoyed a longer run with a push up the hill.

• On Thursday we had an AWESOME workout. The team started with a Fartlek (speed play) on the figure 8 loop followed by some fun with Duck, Duck, Goose. Of course there was a spin on the game. Shout out to Dylan B and Coach Lyman for crafting up the idea and game.

• We also had a surprise alumni visit from one of recent grads!

• Last but not least we got some exciting news, starting the week of the 25th we will be venturing off campus! Stay tuned for more details.

• Shout out to Evan Logan for logging his last long run of his marathon training. 20 miles down... next stop 26.2!!!!!!!!!!!!!!!!!!!!!!!!!!!!

This Week-

• Monday morning at 645AM, meet at the track starting at 6 30AM for check-in. Be ready for a workout and a great way to start the week with a little speed!

• Tuesday and Thursday at 4 30PM. Check- in starts at 4 15PM at Kipheart Lot.

See everyone in the morning! Be sure to come dressed in layers!

Go Rams!

Good Evening Rams!

Below is the weekly email.

Last Week-

-Nice work to all the runners on the Up/Down Hill Workout. Way to keep consistent on both directions and push the pace and effort. Shout out to Karsen and Channel for coming in fast on the finish of each reps!

-Awesome job to all athletes on the Core Square activity on Thursday, especially Team Quinn and Emma for going back to back rounds and dueling it out for 1st. And way to represent your team spirit on Spirit Day. I think we can all agree that Gabe and Coach Lyman took the W for that themed Thursday.

-Shout out to Tycho and Araya for logging some Saturday morning miles on the WO&D

-Shout out to Evan for running a solid 10 mile progressive tempo and getting prepared for his MARATHON!!!!!!!!!!!!

This Week-

We are off on Monday for the three day weekend. Please make sure to log a run on Monday when you can. 4-5 miles or 40-50 minutes.

We will practice on Tuesday/ Thursday. Same spot and time.

This weeks Themed Thursday will be Seasons! Dress in your favorite season.

See everyone Tuesday afternoon!

Go Rams!

Good Evening Rams!

Below is a look at the week ahead and a recap of this week.

Last Week-

-A BIG congratulations to Grant for running his first half marathon sub 2 hours!

-Shout out to Evan Logan who is training for his first full marathon!

-Nice work to all the Rams for a solid workout on Monday and a b on Thursday with our workout challenge.

This Week-

Monday Morning Workout - This week we will have some fun... let's just we are going.... DOWN. Check in starts at 6 30AM and we start practice at 6 45AM. We will finish at 7 45AM.

Tuesday/ Thursday- Check in starts at 4 15PM at the Kipheart Lot and Practice will start at 4 30PM and end at 5 30PM.

Captain's Run on Wednesday- TBD

Themed Thursday- Captain's Pick!

On your own- on days we are not practice, please complete 2-4 runs on your own 30-70 minutes in length on various terrain. If you need help structure a plan please connect with Coach Gina or Lyman to develop a plan. Reminder it is important to log longer miles on days we don't meet!

See you on Monday morning!

Go Rams!

-Coach Gina

No practice today, we will see everyone on Thursday. Try to log a few miles on your own today. 

Go Rams! 

Good Afternoon Rams! 

Below is a look at the week ahead and a recap of this week. 

This Week- 

The Rams celebrated two big birthdays! Two of captains and seniors celebrated the Big 1-8 and 1-7! Happy Birthday Emma Berry and Karsen Barley. 

Shout out to Griffin C, Dylan B, Matthew S, Ethan E, and Grant M for competing in a local 5K and representing the Rams! 

Last week the Rams started the week off with speed! We did 200 repeats with 200 recovery and it was a great way to kick off the week on Monday morning. On Tuesday the Rams did another Coach Lyman special with circuits with a team challenge. And on Thursday we did two games ( Tie Dye Vs. Solid). We had a great week of work with a heavy focus on speed endurance! 

Next Week- 

Monday Morning Workout - Get ready to attack the track to kick off the week? Get ready to build on the 200s and up the distance! Check in starts at 6 30AM and we start practice at  6 45AM. We will finish at 7 45AM. 

Tuesday/ Thursday- Check in starts at 4 15PM at the Kipheart Lot and Practice will start at 4 30PM and end at 5 30PM. 

Captain's Run on Wednesday- TBD 

Themed Thursday- Near and Far- Wear a shirt with a location on it, think shirts you got on vacation, on trips, etc. 

On your own- on days we are not practice, please complete 2-4 runs on your own 30-70 minutes in length on various terrain. If you need help structure a plan please connect with Coach Gina or Lyman to develop a plan. Reminder it is important to log longer miles on days we don't meet! 

Now introducing Riverside XC/T&F Google Classroom- 

Moving forward we will have one additional way for you to keep connected, have additional resources, and on occasion have "assignments" to complete. We promise assignments will be fun and far and few. This isn't school after all! 

For starters all runners should join the Google Classroom using the following  classroom code:
7mtcv7n

See you on Monday! 

Go Rams! 
-Coach Gina  

Good Morning Rams,

Below is a look at the week ahead and a recap of this week.

This week-

• The Rams rejoined for conditioning and had a great week. On Tuesday we did a moderate paced run around campus and on Thursday we did a Coach Lyman Circuit Special. Solid effort and work this week Rams.

• Special Shout out to Freshman runners Abraham and Marcus for crushing it this week. Shout out to the ladies for working together on stations and helping Coach Gina motivated!

• This weekend please plan to get a long run in. This may vary from person to person. For new runners start with 40 minutes and returning runners that have a good base go for 60-70 minutes.

Next week-

• We will start Monday morning workouts. Check-in will start at 6 30AM at the track parking lot. We will start practice at 6 45AM. Please come prepared with your paperwork at 6 30AM.

• Monday's will be WORKOUTS. Be prepared to work and kick start your week with some speed. Practice will end by 7 50AM.

• Tuesday and Thursday will continue to be in the afternoon with check in starting at 4 15PM at the Kipheart Parking Lot. We will start practice at 4 30PM. Please come prepared with your paperwork.

• Theme Thursday is Tie Dye. Wear your Tie Dye on Thursday.

• We will have a captains run on Wednesday. Location and time will be announced next week.

Have a great weekend Rams and see you on Monday!

Go Rams!

Good Morning Rams!

This week we start back in person conditioning days on Tuesday and Thursday afternoon. Below are the details:

-Check in starts at 4PM and will go till 4 25PM.

-Meet at the Kipheart Parking Lot.

-Bring your completed form and stay in your car till you get the Okay!

-We will end at 5 30PM.

-You must have all LCPS athletic forms completed and turned in prior to attending.

-BYOS- Bring your own sanitizer to keep with your personal items.

-BYOW- Bring your own water.

-Come ready to workout.

See everyone on Tuesday!

Go Rams!

Good Afternoon Rams!

Today we had our last run/ conditioning day of the Summer and it was a great one! The team dressed in their Summer best and completed a Summer Scavenger Hunt. Great job to all the Rams that attended. It was a blast!

As a reminder, we will not meet next week for practice. Please take the time to adapt to your new school schedule and routine. We will start back up the following week. The first day will be Tuesday, September 15th at 4 30PM with check-in starting at 4PM in the KIPHEART PARKING LOT. We will no longer meet at the track for afternoon practice.

While we will not meet next week I highly encourage you to run and stay active. More than ever next week will feel long and you may get a different type of fatigue from being in front of a computer for long periods of time. There is no better way to stay sharp and refocus then a nice run and some fresh air. I highly encourage each of you to complete a minimum of 3-5 miles daily as you enter your first week of school in what will be a very different way of learning.

Myself, Coach Lyman, and Coach Loffredo wish all of you the very best with your first few days and the new school year. I know each of you will do great and will adapt to the new way of learning and schooling. Remember you are an XC athlete you adapt and take on new challenges each and every day. You are also some of the hardest workers and toughest athletes out there. And you are always up for the extra mile, the new school year will be no different. Get after it, go crush it, and do what you do best... BE AWESOME.

See you all soon.

Go Rams!

Good Afternoon Rams!

I hope everyone is enjoying the pretty perfect Sunday with the best running weather we have had in a while!

Below is the weekly email along with A LOT of updates regarding SEPTEMBERS conditioning schedule. Please make sure you read.

Important Notes:

*This week will be our last week of Summer conditioning on Tuesday/ Thursday morning at the track.

*We will not condition the first week of school Sept 7th -13th. This will be an off week of conditioning.

*We will resume conditioning on the week of September 14th.

*Starting the week of September 14th we will have practice on Tuesday and Thursday afternoon starting at 4 30PM with check-in beginning at 4PM. Please note this is different than what was presented last week. In addition, we will no longer meet at the track in the afternoon instead we will meet at the Kipheart parking lot near the turf fields. This will be where we do check-in and drop-off pick up. If you are driving you will be able to park your car there.

*We will also begin to introduce a Monday morning workout for athletes. More information to come. The Monday morning workouts will not start till the week of September 21st with more information to come.

*As always all athletes must have their LCPS athletic forms completed and turned in prior to joining the team for conditioning.

*This Wednesday's September 2nd our captains will be holding a captain's run at Trailside Middle School at 7 45AM. Meet near the baseball fields. Please note this is a CAPTAIN's RUN. No coach will be present.

The Week Ahead:

Lambs Team (JV Level Runners, New to Running, Just Starting Off)

Run 1- 30 minutes

Run 2- WU, 14 minute Fartlek, CD 60 on, 60 off

Run 3- 30-40 minutes easy

Run 4- Hill Workout/ Hill Sprints with WU/ CD

*Theme Day

Run 5 - 20 minute run easy

Day 6 -X Train - Cross Train Day- Bike, Swim, Hike 45 -60 minutes

Take 1 days off.

Rams Team ( Varsity Level Runners, JV Runners that have been staying active throughout track season and have built up on miles)

Run 1- 40 minutes

Run 2-WU, 20 minute Fartlek, CD 60 on 60 off

Run 3- 40- 50 minutes easy/ recovery pace

Run 4- HIll Workout/ Hill Sprints

*Theme Day

Run 5- 40 easy run

Run 6- 60- 70 long run easy pace ( try to get on trails/ off the road)

Take 1-2 days off, listen to your body!

Go Rams!

Good Morning Rams!

Below is the weekly email for the week of August 24th- August 29th.

A few items as we get closer to the start of school.

• When school starts we will move to the following schedule. Tuesday afternoon, same location with a start time of 4 00PM (arrive at 3 30PM for Temp. Checks, testing/ check-in will end at 3 45PM) and Thursday morning, same location with same start time of 7PM ( arrive at 6 30PM for Temp. checks, etc.)

• There is potential for an additional day of practice which will be on Wednesday, TBD.

• Tuesday Afternoon/ Thursday Morning runs will start the week of Sept 14th.

• We will NOT have any practice the first week of school ( Sept 7-12th) This allow all athletes to get adjusted to the new school schedule and routine.

• Summer practices will continue till September 3rd. Then we will NOT practice the week of the 7-12th and return to practice starting the week of Sept 14th!

• A reminder that you MUST have all athletic paperwork completed and turned in if you plan to attend.

Now for the week ahead:

Athletes please complete the following runs and strength workouts this week.

Lambs Team (JV Level Runners, New to Running, Just Starting Off)

Run 1- 20 minutes easy with 4-6 striders

Run 2- 5K Time Trial

Run 3- 30-40 easy/ recovery pace

Run 4- Hill Workout/ Hill Sprints with WU/ CD

Run 5 - 20 minute run easy

Day 6 -X Train - Cross Train Day- Bike, Swim, Hike 45 -60 minutes

Take 1 days off.

Rams Team ( Varsity Level Runners, JV Runners that have been staying active throughout track season and have built up on miles)

Run 1- 40 minutes easy with 6-8 Striders

Run 2- 5K Time Trial

Run 3- 40- 50 minutes easy/ recovery pace

Run 4- HIll Workout/ Hill Sprints

Run 5- 40 easy run

Run 6- 60- 70 long run easy pace ( try to get on trails/ off the road)

Take 1-2 days off, listen to your body!

Go Rams!

Good Morning Rams!

Below is the weekly email and a few items from last week and the week ahead.

• Nice work to all the runners that came out on Tuesday and crushed Coach Lyman's circuit.

• Regarding practice and weather, please be sure to check the Remind text on mornings when the weather is not so great... We will pretty much practice in all weather unless there is a storm since we have no indoor area to relocate too. Hopefully Fall weather will come soon and we don't have to worry as much with the storms.

• For the remaining of Summer we will keep with the Tu/Th schedule. Stay tuned as we head into September for any updates to the schedule.

• Shout out to Big G (Griffin Cook) for completing earning his Eagle Scout Rank this weekend! We are all very proud of you. You are a leader on the team.

Week 12 Work-

Athletes please complete the following runs and strength workouts this week.

Lambs Team (JV Level Runners, New to Running, Just Starting Off)

Run 1- 40 minutes easy pace .

Run 2- 35-40 minutes moderate pace/Connect 4 Workout in person... going to be a fun one, don't miss out!

Run 3- 30 minutes with 6-8 pickups. Pickups are quick burst of speed within your run. Do 6 of them total within your run for 30 seconds then return to your pace.

Run 4- 25-35 minutes moderate In person-TBD

Run 5 - 20 minute run easy

Day 6 -X Train - Cross Train Day- Bike, Swim, Hike 45 -60 minutes

Take 1 days off.

Rams Team ( Varsity Level Runners, JV Runners that have been staying active throughout track season and have built up on miles)

Run 1- 60 - 70 minutes moderate pace with hills

Run 2- 45- 60 minutes easy pace, Connect 4 Workout in person

Run 3- 50 minutes easy with 10 30 second pickups

Run 4- 30 -40 minutes moderate In person-TBD

Run 5- 40 easy run,

Run 6- 60- 70 long run easy pace ( try to get on trails/ off the road)

Take 1-2 days off, listen to your body!

Go Rams!

Good Morning Rams!

Below is the weekly email and a few items from last week and the week ahead.

• Shout out to all the awesome performances last Thursday on our 5K time trial. It was so fun to see everyone pushing themselves and putting in great effort! Keep on the good work, we will do another benchmark time trial in two weeks.

• Just a reminder we will continue to condition on Tuesday and Thursday mornings. Please make sure you have all completed paperwork turned in upon your first time attending.

Week 11 Work-

Athletes please complete the following runs and strength workouts this week.

Lambs Team (JV Level Runners, New to Running, Just Starting Off)

Run 1- 30 minutes easy pace- Try to complete this on a hilly route or trail. Slow pace but with difficult terrain.

Run 2- 35-40 minutes moderate pace/ TBD in person

Run 3- 30 minutes with 6 pickups. Pickups are quick burst of speed within your run. Do 6 of them total within your run for 30 seconds then return to your pace.

Run 4- 25-35 minutes moderate In person-TBD

Run 5 - 20 minute run easy

Day 6 -X Train - Cross Train Day- Bike, Swim, Hike 45 -60 minutes

Take 1 days off.

Rams Team ( Varsity Level Runners, JV Runners that have been staying active throughout track season and have built up on miles)

Run 1- 60 - 70 minutes easy pace

Run 2- 45- 60 minutes moderate pace

Run 3- 50 minutes easy with 10 30 second pickups

Run 4- 30 -40 minutes moderate In person-TBD

Run 5- 40 easy run,

Run 6- 70 long run with hills

Take 1-2 days off, listen to your body!

Go Rams!

Good Evening Rams! 

Due to uncertain weather conditions for Tuesday morning we will be canceling practice tomorrow morning. We will see everyone on Thursday morning. Please find a time tomorrow to run or cross train. 

Go Rams! 

Coach D 

Week 10 ( 8/3- 8/9)

Good Afternoon Rams-

Below is the weekly updates and workouts for the week ahead. Feel free to reach out if you have any questions, we hope to see more and more of you in August as we continue with our conditioning and prepare for the "new" season with a start date in February.

For Updates-

• In case you missed it, tryouts/ the start of the season will no longer start next week. The VHSL announced the following message- Fall Sports will start February 15 – May 1 First Contest Date – March 1.

• That being said we will continue with our Tuesday and Thursday conditioning days at 7AM on the track.

• If you plan to attend please make sure you have all necessary paperwork completed and turned into the athletic office.

• Tryouts will NOT take place next week but we will CONTINUE to have Conditioning and meet.

Athletes please complete the following runs and strength workouts this week.

Lambs Team (JV Level Runners, New to Running, Just Starting Off)

Run 1- 30 minutes easy pace- Try to complete this on a hilly route or trail. Slow pace but with difficult terrain.

Run 2- 35-40 minutes moderate pace/ TBD in person

Run 3- 20 minutes easy/ 6 striders to prepare for 5K TT

Run 4- In person- 5K Time Trial

Run 5 - 20 minute run easy

Day 6 -X Train - Cross Train Day- Bike, Swim, Hike 45 -60 minutes

Take 1 days off.

Rams Team ( Varsity Level Runners, JV Runners that have been staying active throughout track season and have built up on miles)

Run 1- 60 - 70 minutes easy pace

Run 2- 45- 60 minutes moderate pace

Run 3- 30 minutes easy with 6-8 striders

Run 4- In person- 5K Time Trial

Run 5- 40 easy long run, easy pace

Run 6- 70 long run with hills

Take 1-2 days off, listen to your body!

Go Rams!

Week 9 ( 7/26- 8/1)

This week during in person training, athletes got to get the first of many time trials in! On Thursday, we did a 1600 meter TT. Great job to all of the runners for pushing themselves. We will use this as one of many "test" to see our fitness levels improve and as a benchmark time. It was great to see everyone really work the mile! As I mentioned moving forward we will make Tuesday a general conditioning day and use Thursday as a workout day. Throughout the week you should use the posted workouts to complete your additional runs!

It has been great to see more and more runners attend in person, we hope to continue to see more join us. If you are unable to make it in person, please continue to communicate using the weekly logs and via email and remind text. We miss you all and hope to see you soon!

As a reminder if you plan to attend practice in person you must have the following complete-

1- ALL LCPS Forms and Physical turned into the athletic office prior to attending.

2- Upon arrival your required form to practice

3- a mask

4- your own water

Next weeks workouts are as follows:

Athletes please complete the following runs and strength workouts this week.

Lambs Team (JV Level Runners, New to Running, Just Starting Off)

Run 1- 30 minutes easy pace- Try to complete this on a hilly route or trail. Slow pace but with difficult terrain.

Run 2- 35-40 minutes moderate pace ( In person- we will use the normal loop)

Run 3- 40 minutes easy

Run 4- In person- TBD

On your own- 30 with 8-10 60 second pickups throughout the run ( Pickups are quick paced, go hard for the time and then return back to your normal pace, do you best to keep the return pace still moderate and not slow down to much)

Run 5 - 20 minute run

Day 6 -X Train - Cross Train Day- Bike, Swim, Hike 45 -60 minutes

Take 1 days off.

Rams Team ( Varsity Level Runners, JV Runners that have been staying active throughout track season and have built up on miles)

Run 1- 50 minutes easy pace

Run 2- 45- 60 minutes moderate pace ( In person will use normal loop)

Run 3- 45- 60 minutes easy

Run 4- In person- TBD

Run 5- 60-70 long run, easy paced

Run 6- 10 minute warm-up,8-12 hill sprints, 10 minute cool down

Take 1-2 days off, listen to your body!

Go Rams!

Good Morning Rams! 

A few items for the week ahead and the weekly workouts. 

*First and foremost- It was a pleasure getting to see some many familiar and new faces last Thursday at our first in person conditioning run! It felt good to be back... it may have been a little different than our normal summer runs but none the less it was good to be back with the Rams XC! 

**As a reminder if you have not already done so- Please complete your LCPS athletic forms and paperwork and turn them into the athletic office. This can also be emailed to Mr. Oblas and submitted online. Please visit the required forms on Riversiderams.net  for all forms and required paperwork.  As a reminder you are not able to start coming to summer runs without your paperwork completed. 

*** This Tuesday and Thursday we will meet at the same location and time for our summer runs. As a reminder these are not mandatory. If you plan to attend please arrive at 6 30AM to be cleared and checked in. We will start promptly at 7AM and will not be able to help check anyone in after 6 45AM. Please refer to the LCPS Athletic Guidelines sent from the Athletic office regarding policies and procedures. Don't forget the following items- 

1) Your form

2) Stay in your car till you are cleared. 

3) Your water and mask. 

We will meet at the track and finish at 8AM. 

Below is Week 8 workouts: 

Athletes please complete the following runs and strength workouts this week.

Lambs Team (JV Level Runners, New to Running, Just Starting Off)

Run 1- 30 minutes easy pace- Try to complete this on a hilly route or trail. Slow pace but with difficult terrain. 

Run 2- 35-40 minutes moderate pace

Run 3- 40 minutes with 8-10 60 second pickups throughout the run ( Pickups are quick paced, go hard for the time and then return back to your normal pace, do you best to keep the return pace still moderate and not slow down to much) 

Run 4- 30 minutes moderate pace

Run 5 - 20 minute run with 6-8 striders on a grass field. If you can find a grass field and do this barefoot! 

X Train 6- Cross Train Day- Bike, Swim, Hike 45 -60 minutes

Take 1 days off.

Rams Team ( Varsity Level Runners, JV Runners that have been staying active throughout track season and have built up on miles)

Run 1- 45 minutes easy pace 

Run 2- 60-80 minutes moderate pace, find a trail or road that is hilly. This would be a good run to complete with a training partner if you have been working with anyone over the summer. 

*Try to build up by 5-10 minutes from last week.

Run 3- 45- 60 minute included with 6-8 pickups for 90 seconds. After the pick-up return to your normal/ moderate pace. 

Run 4- 40 easy

Run 5- 10 minute warm-up,8-12 hill sprints, 10 minute cool down

*Run 6- 60-70 long run or cross train (Bike, Hike, Swim)

*Runners that have a solid base of miles on them

Take 1-2 days off

As a reminder if you have not done so, please consider signing up for our team fundraiser- the Virtual Birthday Bash 5K and 1 Mile race presented by Potomac River Running. All registered particpants can select our team/ school and we receive $10 back to our program. Below are the details- http://www.prraces.com/birthdaybash/ This is a great way to get a test race and see where you are and can be done anywhere and any location! You pick the route and course. Need help with a course, ask Coach Gina! 

If you have any questions feel free to reach out to Coach Gina. 

Go Rams! 

Good Afternoon Rams!

Thursday is our first day of in person summer running. All runners that have completed and turned in their LCPS athletic paperwork and physical are able to join us.

As a reminder please make sure to arrive on time and be prepared to start at 7AM. We will conclude at 8AM. We are looking forward to seeing many of you tomorrow.

Please refer to the below note from the athletic department to make sure you are ready for Thursday.

LCPS PRACTICES WILL BE LIMITED INITIALLY TO: -One hour maximum -Conditioning only; no sport-specific equipment can be used -Outdoor use only; no indoor building access -All athletes must bring their own labeled water bottles. No water will be provided by the school -Maximum of 50 athletes may attend a practice -10’ of distancing is to be maintained

RIVERSIDE PROCESS IN ACCORDANCE WITH LCPS GUIDELINES: -All athletes will fill out a health screening questionnaire prior to every practice. The questionnaire is available for print on RiversideRams.Net under “Announcements.”

-Athletes will remain in their car and pull up to the stadium parking lot drop off loop. A coach will receive the questionnaire and take the athlete’s temperature with an infrared thermometer.

-Athletes with less than 100.4 degree temperature will then park their vehicle and may participate in that day’s practice. Athletes with 100.4 degree temperature or higher may not attend practice.

-Athletes walking to practice will be screened at the stadium drop off loop.

-Athletes will arrive in the stadium parking lot 15-30 minutes before their scheduled practice for health screening.

-Athletes will remain in their vehicles after being screened and will exit their vehicles together as directed by their coach 10 minutes before practice to walk to the stadium to prepare for practice.

-Athletes must arrive 15-30 minutes before practice to be screened. Anyone arriving after that time will not be permitted to practice, as coaches will have left the screening area. Coaches will then be leading practice.

-All athletes will wash their hands in the stadium restroom immediately following each practice.

-All athletes will leave the school immediately after washing their hands.

-Stadium bathrooms will be cleaned after each daily practice.

LCPS REQUIRED FORMS FOR PARTICIPATION: In order to attend any practices, all athletes must have completed the “REQUIRED FORMS FOR PARTICIPATION” posted on RiversideRams.Net. The VHSL physical should be scanned and emailed to Matt.Oblas@LCPS.org. The online paperwork must also be completed and submitted online. Athletes may not attend Riverside practices without having both the physical and online paperwork completed. Please check with head coaches for a list of current paperwork-eligible athletes. All athletes (fall, winter, and spring) should complete both sets of paperwork now to be prepared for athletics this school year.

JULY PRACTICE TIMES FOR FALL SPORTS. All practices/screening/drop off will take place in the Riverside stadium:

Cross Country: Tuesdays and Thursdays beginning July 16 from 7-8am (arrive between 6:30-6:45am)

Go Rams!

Week 7 Workouts

Good Evening Rams,

Below are week 7 workouts and a few items for the week.

• Reminder to complete and turn in your LCPS Athletic Forms ASAP. You WILL NOT be able to run without these items.

• Our first no manadatory run will be on Thursday, July 16th at 7AM. Please arrive early if you plan to attend. We will conclude our run at 8AM.

• Bring you own water and a completed form (See athletic office memo for full details)

Week 7 Workouts:

Athletes please complete the following runs and strength workouts this week.

Lambs Team (JV Level Runners, New to Running, Just Starting Off)

Run 1- 30 minutes easy pace

Run 2- 35-40 minutes moderate pace

Run 3- 40 minutes with 8-10 60 second pickups throughout the run ( Pickups are quick paced, go hard for the time and then return back to your normal pace)

Run 4- 30 minutes moderate pace

Run 5 - 10 minute warm-up, 8 Hill Sprints ( Find a Hill 45-90 seconds in length) 10 minute cool down

X Train 6- Cross Train Day- Bike, Swim, Hike 45 -60 minutes

Take 1 days off.

Rams Team ( Varsity Level Runners, JV Runners that have been staying active throughout track season and have built up on miles)

Run 1- 45 minutes moderate pace

Run 2- 60-80 minutes moderate pace

*Try to build up by 5-10 minutes from last week.

Run 3- 45- 60 minute included with a 30 minute Fartlek workout 1 minute on 1 minute off for a total of 15 reps ( 30 minutes).

Run 4- 40 easy

Run 5- 10 minute warm-up, 4-6 mile tempo run, 10 minute cool down

*Run 6- 60-70 long run or cross train (Bike, Hike, Swim)

*Runners that have a solid base of miles on them

Take 1-2 days off

I look forward to seeing a number of you on Thursday this week Continue to stay focused and driven through the summer! Log those miles!

Go Rams!

Good Evening Rams!

This Thursday, we start our first in person ( not mandatory) summer conditioning.

Please note in order to attend the run on Thursday, you MUST have completed all of you athletic paperwork and physical and have it turned into the athletic office Forms and physicals can be completed online and emailed to Mr. Obals.

In addition, please review the following memo from the athletic office regarding the procedures and policies.

Riverside Parents and Athletes,

This message has been updated since the original message on June 24 and reflects the new start dates and times for July practices per LCPS. LCPS is allowing fall sports to begin off-season conditioning practices beginning no earlier than July 15, 2020.

LCPS PRACTICES WILL BE LIMITED INITIALLY TO: -One hour maximum -Conditioning only; no sport-specific equipment can be used -Outdoor use only; no indoor building access -All athletes must bring their own labeled water bottles. No water will be provided by the school -Maximum of 50 athletes may attend a practice -10’ of distancing is to be maintained

RIVERSIDE PROCESS IN ACCORDANCE WITH LCPS GUIDELINES: -All athletes will fill out a health screening questionnaire prior to every practice. The questionnaire is available for print on RiversideRams.Net under “Announcements.”

-Athletes will remain in their car and pull up to the stadium parking lot drop off loop. A coach will receive the questionnaire and take the athlete’s temperature with an infrared thermometer.

-Athletes with less than 100.4 degree temperature will then park their vehicle and may participate in that day’s practice. Athletes with 100.4 degree temperature or higher may not attend practice.

-Athletes walking to practice will be screened at the stadium drop off loop.

-Athletes will arrive in the stadium parking lot 15-30 minutes before their scheduled practice for health screening.

-Athletes will remain in their vehicles after being screened and will exit their vehicles together as directed by their coach 10 minutes before practice to walk to the stadium to prepare for practice.

-Athletes must arrive 15-30 minutes before practice to be screened. Anyone arriving after that time will not be permitted to practice, as coaches will have left the screening area. Coaches will then be leading practice.

-All athletes will wash their hands in the stadium restroom immediately following each practice.

-All athletes will leave the school immediately after washing their hands.

-Stadium bathrooms will be cleaned after each daily practice.

LCPS REQUIRED FORMS FOR PARTICIPATION: In order to attend any practices, all athletes must have completed the “REQUIRED FORMS FOR PARTICIPATION” posted on RiversideRams.Net. The VHSL physical should be scanned and emailed to Matt.Oblas@LCPS.org. The online paperwork must also be completed and submitted online. Athletes may not attend Riverside practices without having both the physical and online paperwork completed. Please check with head coaches for a list of current paperwork-eligible athletes. All athletes (fall, winter, and spring) should complete both sets of paperwork now to be prepared for athletics this school year.

JULY PRACTICE TIMES FOR FALL SPORTS. All practices/screening/drop off will take place in the Riverside stadium: • Football: Monday-Friday beginning July 15. Rising 10th-12th graders from 9:30am-10:30am (arrive between 9-9:15am). Rising 9th graders from 11am-12 noon (arrive between 10:30-10:45am).

• Field Hockey: Monday, Wednesday, Friday beginning July 15 from 8-9am (arrive between 7:30-7:45am)

• Cross Country: Tuesdays and Thursdays beginning July 16 from 7-8am (arrive between 6:30-6:45am)

• Volleyball: Tuesdays beginning July 21 from 8-9am (arrive between 7:30-7:45am)

• Cheerleading: Wednesdays beginning July 15 from 6:30-7:30pm (arrive between 5:30-5:45pm)

• Golf: As is typical each year with LCPS golf, golf will begin meeting when official tryouts begin in August.

OFFICIAL FALL TRYOUTS: VHSL fall sports currently remain scheduled to begin on Monday, August 3. **Note—the VHSL executive committee meets next on July 15. Any updates following that VHSL meeting will be communicated through Email alerts, twitter, and Facebook.

Riverside tryout times for each sport:

Cross Country: Daily beginning August 3 from 7-9:30am (behind the school; gym rear doors)

Cheer: August 3-5 from 4-7. August 6 from Noon-5pm (Auxiliary Gym)

Field Hockey: Daily beginning August 3 from 8:30-10:30am (Stadium)

Football: Daily beginning August 3 from 8am-2pm (Turf practice field)

Golf: August 5-7 at 7:30am (Lansdowne Golf Course)

Volleyball: August 3 from 10am-1pm and 4-6pm; Daily beginning August from 4-6pm (main gym)

STAY INFORMED WITH RIVERSIDE ATHLETICS: Riverside athletics continues to communicate through three primary channels: 1. Sign up on RiversideRams.Net to receive “Email Alerts.” Choose the appropriate sport/s as favorites/preferences. 2. Follow @RVHSRamsSports on twitter. 3. Follow Riverside Rams Athletics on facebook. CHANGES WITH SUMMER PRACTICES/FALL SPORTS: Changes have been happening weekly and sometimes daily within the state, the VHSL, and LCPS. These current plans are obviously subject to change. We’ll continue to communicate via “Email Alerts” on RiversideRams.Net and on twitter as changes occur.

Good Evening Rams!

Below is Week 6 workouts and a few additional items for the week.

• Please if you have not already done so get your athletic forms and physical turned in sooner than later. All athletes that plan to join us for summer runs will need to have both items turned in prior to July 16th ( our first summer run!)

• At this time fingers crossed our first in person run will be July 16th. Stay tuned for continued updates from the athletic office.

• Required forms can be found on Riversiderams.net and physicals can be emailed to Mr. Oblas!

• We are looking forward to starting in person summer runs on Thursday, July 16th. Please review Mr.Oblas's note that went out to all athletes last week. There are a number of procedures and practices/rules we will need to follow in order to keep everyone safe. If you have any questions, please feel free to contact Coach D

• As a reminder summer runs are not required but highly encouraged to attend. If you are not able to attend then please complete the summer runs on your own.

• Please complete and log your runs from week 5 on the link below:

https://docs.google.com/forms/d/e/1FAIpQLScu16ZZxpt_FXzZXQBNnHKNZ2RrajocTF7TIs3DsgYBbYZH1g/viewform

Next Week's Workouts

Athletes please complete the following runs and strength workouts this week.

Lambs Team (JV Level Runners, New to Running, Just Starting Off)

Run 1- 30 minutes easy pace

Run 2- 35-40 minutes moderate pace

Run 3- 40 minutes with 6-8 60 second pickups throughout the run ( Pickups are quick paced, go hard for the time and then return back to your normal pace)

Run 4- 30 minutes moderate pace

Run 5 - 10 minute warm-up, 8 Hill Sprints ( Find a Hill 45-90 seconds in length) 10 minute cool down

X Train 6- Cross Train Day- Bike, Swim, Hike 45 -60 minutes

Take 1 days off.

Rams Team ( Varsity Level Runners, JV Runners that have been staying active throughout track season and have built up on miles)

Run 1- 45 minutes moderate pace

Run 2- 60-80 minutes moderate pace

*Try to build up by 5-10 minutes from last week.

Run 3- 45- 60 minute included with a 24 minute Fartlek workout 1 minute on 1 minute off for a total of 12 reps ( 24 minutes).

Run 4- 40 easy

Run 5- 10 minute warm-up, 8-12 Hill Sprints, 10 minute cool down

*Run 6- 60-70 long run or cross train (Bike, Hike, Swim)

*Runners that have a solid base of miles on them

Take 1-2 days off

Go Rams!

Athletes and Parents,

Please note we just got notice about an hour ago that summer conditioning will now be pushed back to July 15th start date. Please stay tuned regarding updates. I am sorry for the not so great news, continue to run, continue to stay focused and keep working hard.

Updated summer runs will come out later once we receive more information from LCPS.

Go Rams!

Coach D

Good Morning Rams!

Below is Week 5 workouts and a few additional items for the week.

• Please if you have not already done so get your athletic forms and physical turned in sooner than later. All athletes that plan to join us for summer runs will need to have both items turned in prior to July 7th ( our first summer run!)

• Required forms can be found on Riversiderams.net and physicals can be emailed to Mr. Oblas!

• We are looking forward to starting in person summer runs on Tuesday, July 7th. Please review Mr.Oblas's note that went out to all athletes last week. There are a number of procedures and practices/rules we will need to follow in order to keep everyone safe. If you have any questions, please feel free to contact Coach D

• As a reminder summer runs are not required but highly encouraged to attend. If you are not able to attend then please complete the summer runs on your own.

• Please complete and log your runs from week 4 on the link below:

• https://docs.google.com/forms/d/e/1FAIpQLSdVJINX3-hTGIsqcGipQFgfuXj96Q9Zszd47KxyH4j6Vc6ffw/viewform

Next Week's Workouts

Athletes please complete the following runs and strength workouts this week.

Lambs Team (JV Level Runners, New to Running, Just Starting Off)

Run 1- 30 minutes easy pace

Run 2- 35-40 minutes moderate pace

Run 3- 35 minutes with 6-8 60 second pickups throughout the run ( Pickups are quick paced, go hard for the time and then return back to your normal pace)

Run 4- 30 minutes moderate pace

Run 5 - 10 minute warm-up, 6 Hill Sprints ( Find a Hill 45-90 seconds in length) 10 minute cool down

X Train 6- Cross Train Day- Bike, Swim, Hike 45 -60 minutes

Take 1 days off.

Rams Team ( Varsity Level Runners, JV Runners that have been staying active throughout track season and have built up on miles)

Run 1- 45 minutes moderate pace

Run 2- 60-80 minutes moderate pace

*Try to build up by 5-10 minutes from last week.

Run 3- 45- 60 minute run

Run 4- 30 easy

Run 5- 10 minute warm-up, 8-12 Hill Sprints, 10 minute cool down

*Run 6- 60-70 long run or cross train (Bike, Hike, Swim)

*Runners that have a solid base of miles on them

Take 1-2 days off

Go Rams!

I hope to see many of you on July 7th!

Go Rams!

Week 4 Work- 

Good Morning Rams! 

Happy Father's Day to all our Ram Dads! I hope everyone is having a wonderful day with the special dads, grandpas, and guys in their life! 

Below is the work for Week 4! A few items as we go into week 4. 

Reminders- 

* If you have not done so already, PLEASE, PLEASE, PLEASE complete your school phyiscal and athletic forms that are required. You will NOT be able to do any in person summer conditionings without these complete. Get them completed and turned in ASAP. You can email the items to the school athletic office and find all the required forms on Riversiderams.net. 

*At this time we are still unable to meet as a team in person, it looks like we may get the go to start on July 1st with necessary procedures and practices taking place. I will keep you posted as things develop. Again, you WILL NOT be able to join if you don't have your paperwork complete. 

*Great job to all the athletes that have been completing the google form each week. Keep up the great work and training. Continue to stay focused, driven, and motivated, and continue to work together in small groups or through texting one another to check in and keep each other accountable! 

* I miss you all. 

Go Rams! 

Athletes please complete the following runs and strength workouts this week.

Lambs Team (JV Level Runners, New to Running, Just Starting Off)

Run 1- 30 minutes easy pace

Run 2- 35-40 minutes moderate pace

Run 3- 30 minutes with 6-8 60 second pickups throughout the run ( Pickups are quick paced, go hard for the time and then return back to your normal pace)

Run 4- 20 minutes moderate pace

Run 5 - 10 minute warm-up, 6 Hill Sprints ( Find a Hill 45-90 seconds in length) 10 minute cool down

X Train 6- Cross Train Day- Bike, Swim, Hike 45 -60 minutes 

Take 1 days off.

Rams Team ( Varsity Level Runners, JV Runners that have been staying active throughout track season and have built up on miles)

Run 1- 45 minutes moderate pace

Run 2- 60-80 minutes moderate pace

Run 3-  15 minute warm-up, 3 mile tempo ( keep consistent pace), 15 minute cool down 

Run 4- 30 easy

Run 5- 10 minute warm-up, 8-12 Hill Sprints, 10 minute cool down

*Run 6- 60-70 long run or cross train (Bike, Hike, Swim) 

*Runners that have a solid base of miles on them

Take 1-2 days off

Core/ Strength:

Workout 1 

Ten Minute Plank Series 

45 seconds on 15 seconds off (2 reps) 

-OG Plank (on Forearms or shoulders) 

-Shoulder Taps 

-Toe Taps 

- Side 1 Plank 

-Side 2 Plank

-Knee to Elbow Plank 

Workout 2 

2 rounds 10-1-10 jumping jacks, bicycle crunch, high knees

7 rounds 10 side lunges, 10 reverse lunges

8 rounds 10 in and outs, 30 sec wall sit.

Week 3 is coming to an end... submit your weekly workouts on the google form, link below! 

https://docs.google.com/forms/d/e/1FAIpQLSf7HAfoRiJdJm2Mzdr6cBuK8E0tHcEEwQWloXDlATqgX6h9PQ/viewform

Go Rams! 

Week 3 of Summer Training ( June 15- 21)

Good Morning Rams! Another week of training, fingers crossed that we will have some good news in a week or so and can return to in person summer runs till then let's keep the ball rolling and get the work in! If you are able to form small running groups with others. In addition, text/ call one another to stay accountable for your work and runs!

Let's get after it this week! It was great seeing many of you on the Zoom meeting last week! I am eager to see you all in person soon!

Athletes please complete the following runs and strength workouts this week.

Lambs Team (JV Level Runners, New to Running, Just Starting Off)

Run 1- 20-30 minutes easy pace

Run 2- 30-40 minutes moderate pace

Run 3- 30 minutes with 6-8 45 second pickups throughout the run ( Pickups are quick paced, go hard for the time and then return back to your normal pace)

Run 4- 20-30 minutes moderate pace

Run 5 - 10 minute warm-up, 4-6 Hill Sprints ( Find a Hill 45-90 seconds in length) 10 minute cool down

Take 2 days off.

Rams Team ( Varsity Level Runners, JV Runners that have been staying active throughout track season and have built up on miles)

Run 1- 45 minutes moderate pace

Run 2- 60-80 minutes moderate pace

Run 3- 10 minute warm-up, 24 minute Fartlek ( 60 on, 60 off x 12 total reps) 10 minute cool down

Run 4- 30 easy

Run 5- 10 minute warm-up, 8-10 Hill Sprints, 10 minute cool down

*Run 6- 60-70 long run

*Runners that have a solid base of miles on them

Take 1-2 days off

Core/ Strength:

Workout 1:

3 rounds of 20 air squats, 10 squat jumps, 5 tuck jumps.

4 rounds of 30 sec broad jumps, 30 sec rest.

4 rounds of 30 sec split jump, 30 sec rest

4 rounds of 30 sec burpees, 30 sec rest.

Workout 2:

1 min jumping jacks

5 rounds of 20 shoulder taps, 10 push ups.

10-1 squat pulses

1-10 burpees

20/20, 15/15, 10/10, 5/5 mountain climbers and push ups.

Workout 3:

2 rounds 10-1-10 jumping jacks, bicycle crunch, high knees

7 rounds 10 side lunges, 10 reverse lunges

8 rounds 10 in and outs, 30 sec wall sit.

Go Rams!

Week 2 of Summer Training (June 8th- June 14th)

This week we continue to build on our first week of training, as the heat increases make sure you are drinking plenty of water during the day and before and after your run. Great job to all the athletes that completed the google doc. form.

Athletes please complete the following runs and strength workouts this week.

Lambs Team (JV Level Runners, New to Running, Just Starting Off)

Run 1- 15-20 minutes easy pace

Run 2- 20-30 minutes moderate pace

Run 3- 30 minutes with 6 30 second pickups throughout the run ( Pickups are quick paced, go hard for the time and then return back to your normal pace)

Run 4- 20-30 minutes moderate pace

Run 5 - 10 minute warm-up, 5K TT, 10 minute cool down

*Record your 5K time to submit for next week's google doc. form.

Take 2 days off.

Rams Team ( Varsity Level Runners, JV Runners that have been staying active throughout track season and have built up on miles)

Run 1- 45 minutes moderate pace

Run 2- 45-60 minutes moderate pace

Run 3- 10 minute warm-up, Interval/ Mile Hard Combo/ 10 minute cool-down

Warm-up, 1 min run, 30 second pick-up, 1 minute recovery (Set 1), 1 min run, 45 second pick-up, 1 minute recovery (Set 2), 1 min run, 60 second pick-up, 1 minute recovery. (Set 3) now for a mile hard ( full effort), cool-down

Run 4- 30 easy

Run 5- 10 minute warm-up, 5K TT, 10 minute cool down

*Run 6- 60-70 long run

*Runners that have a solid base of miles on them

Take 1-2 days off

Core/ Strength:

Workout 1:

3 rounds of 20 air squats, 10 squat jumps, 5 tuck jumps.

4 rounds of 30 sec broad jumps, 30 sec rest.

4 rounds of 30 sec split jump, 30 sec rest

4 rounds of 30 sec burpees, 30 sec rest.

Workout 2:

1 min jumping jacks

5 rounds of 20 shoulder taps, 10 push ups.

10-1 squat pulses

1-10 burpees

20/20, 15/15, 10/10, 5/5 mountain climbers and push ups.

Workout 3:

2 rounds 10-1-10 jumping jacks, bicycle crunch, high knees

7 rounds 10 side lunges, 10 reverse lunges

8 rounds 10 in and outs, 30 sec wall sit.

Go Rams!

Week 1 of Summer Training (June 1st- June 7th)

Benchmark Week- This is an easy week to start summer training. We will start our virtual XC competition the following week. Use this week to get back in to a running rhythm.

As a reminder, please continue to communicate with Coach D via email, text, etc. If you have any questions don't hesitate to reach out.

Let's get off to a good start for summer training!

Athletes please complete the following runs and strength workouts this week.

Lambs Team (JV Level Runners, New to Running, Just Starting Off)

Run 1- 15-20 minutes easy pace

Run 2- 15-30 minutes moderate pace

Run 3- 30 minutes with 4-6 30 second pickups throughout the run ( Pickups are quick paced, go hard for the time and then return back to your normal pace)

Run 4- 20-30 minutes moderate pace

Run 5 -10 minute warm up 4-6 Hill Sprints, 10 minute cool down (Find a hill in your neighborhood, for example NCC hill, Squirrel Ridge Rd., Etc.)

Take 2 days off.

Rams Team ( Varsity Level Runners, JV Runners that have been staying active throughout track season and have built up on miles)

Run 1- 45 minutes moderate pace

Run 2- 45-60 minutes moderate pace

Run 3- 40 minutes with 6-10 30 second pickups throughout the run, try to find a path/ course that is moderately difficult ( think hills)

Run 4- 30 easy

Run 5- 20 minute warm up 8-12 Hill Sprints, 20 minute cool down

*Run 6- 60-70 long run

*Runners that have a solid base of miles on them

Take 1-2 days off

Summer series week 1 benchmark workouts: Use and enjoy these two classic workouts as a benchmark to assess your strength and conditioning progress by tracking the number of rounds that you're able to successfully complete based on the instructions provided. These workouts should be reattempted every six weeks to measure your growth in this aspect of your training.

Workout #1: Chelsea - complete this series of exercises within a minute, every minute until you fail to complete the series within 60 seconds.

5 pull ups

10 push ups

15 squats

Workout #2: Cindy - complete as many rounds as possible (AMRAP) for a maximum of 20 minutes.

5 pull ups

10 push ups

15 squats

If a pull up bar, suspension trainer, or other modification device is not available to you, substitute the pull ups for pike press ups.

Go Rams!

Great seeing you all today!

Here is the link to sign up for our first 2 week challenge. Please complete the form by Monday and we will plan to connect again next Friday.

https://docs.google.com/forms/d/e/1FAIpQLScTnWwSRZRWaWQgteDTnCyr98x6WFBgipjRz9KBhsqRydIHqQ/viewform

The first week of Summer Plans will be sent out on Sunday evening!

Go Rams!

For today's meeting- 

Ray Pugsley is inviting you to a scheduled Zoom meeting.

Topic: Summer XC Meeting 
Time: May 29, 2020 02:00 PM Eastern Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/97332342130?pwd=TXZGcHdzbFdibndTRHFoTmErbjc0UT09

Meeting ID: 973 3234 2130
Password: 276895
One tap mobile
+16465588656,,97332342130#,,1#,276895# US (New York)
+13017158592,,97332342130#,,1#,276895# US (Germantown)

Dial by your location
        +1 646 558 8656 US (New York)
        +1 301 715 8592 US (Germantown)
        +1 312 626 6799 US (Chicago)
        +1 669 900 9128 US (San Jose)
        +1 253 215 8782 US (Tacoma)
        +1 346 248 7799 US (Houston)
Meeting ID: 973 3234 2130
Password: 276895
Find your local number: https://zoom.us/u/aeJcerQtn6
 

Good Afternoon Rams XC! 

June is almost here ... which means it's time to start gearing up for Summer Training! On Friday, May 29th from 2-230PM. We will have a virtual zoom meeting for all XC runners. Below are the details, please plan to attend and get ready to discuss this summer's training plan! We look forward seeing everyone on Friday! If you are unable to attend pleaese reach out to Coach DeGaetano (riversidexctf@gmail.com) to get all the details. 

Go Rams! 

Meeting Details- 

Coach DeGaetano is inviting you to a scheduled Zoom meeting.

Topic: XC Summer Training Meeting 
Time: May 27, 2020 02:00 PM Eastern Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/95081948294?pwd=K3dRTjFuNnhFUm5GNytVUjZ6R29OUT09

Meeting ID: 950 8194 8294
Password: 592036
One tap mobile
+13126266799,,95081948294#,,1#,592036# US (Chicago)
+16465588656,,95081948294#,,1#,592036# US (New York)

Dial by your location
        +1 312 626 6799 US (Chicago)
        +1 646 558 8656 US (New York)
        +1 301 715 8592 US (Germantown)
        +1 346 248 7799 US (Houston)
        +1 669 900 9128 US (San Jose)
        +1 253 215 8782 US (Tacoma)
Meeting ID: 950 8194 8294
Password: 592036
Find your local number: https://zoom.us/u/ah0z2R8XO
 

Rams,

Below is the weekly email:

A few pieces of information.

-Thank you to those that sent me an email with your Uniform size. Your uniforms will be available on Wednesday for Pickup. If you did not send your uniform size, you will have to wait till the next available time.

-On Wednesday, in addition to uniforms, all undelivered spirit wear ( not including jackets at this time... TBD, hopefully soon) will be available for pickup. You will only be allowed to pick up YOUR spirit wear unless someone notifies Coach Gina prior to Monday.

-If you choice not to pick up spirit wear on Wednesday from 12-1PM. You spirit wear will be held onto till the next available date which at this time is not anytime in the near future.

-When coming to pickup your spirit wear/ uniform, please follow Mr. Anderson's email regarding pickup. WE MUST follow all LCPS polices and procedures in place for the pickup day. We will need to move fast, efficient, and most importantly keep everyone safe and healthy. That being said when you arrive, we will bring you your items and then you will need to move along. This is not how we hoped things would go but this is what needs to take place in order for all students to get in and out in a timely and safe manner.

Last week was our last week of regular season workouts, for distance athletes planning to run XC in the fall we will transition to summer training. For track athletes that do not plan to do XC in the fall, we will no longer post workouts however, if you would like to continue to work on conditioning / training do not hesitate to email us. We would be happy to provide you with workouts and items.

Stay safe, stay healthy, and stay active.

Go Rams!

Rams, 

Please consider helping with donations for Declan and family. Sign up below. Thank you in advance. 

https://www.signupgenius.com/go/5080a4dafab2cab9-donations1

GO Rams! 

Coach 

Good Afternoon Cross Country Athletes and D-Squad,

Recently a member of our XC Ramily, Declan Harrison was diagnosed with Bone Cancer. In the next few days, he will head to Johns Hopkins for the start of treatment.

Our team has always been a solid team and more than a team ... a FAMILY. Declan and his family need our support more than ever as he heads off to kick some serious cancer butt!One thing for sure is that cancer messed with the wrong person, because all cross country runners and long distance runners are tougher than nails and are some of the hardest workers I know. And I know that Declan will do just that, work hard to fight his cancer. And his team will be right behind him fighting it by his side.

Below are some ways that we will help him on his journey. I hope that each of you can take the time to help us with this and support Declan and his family through this hard time.

Ways to Help:

-Create a poster or banner to put on his lawn. We will be going to his house on Wednesday at noon to decorate his lawn with posters. If you would like to make a poster, banner, or want additional information please contact Coach Gina, Ethan Easley, or Matthew Sporre for more information.

-Email Coach Gina at Riversiderams.net an email for Declan to include words of encouragement, positive vibes, anything to help him. Even funny memes or photos for him to look at during his time in the hospital.

-Text Coach Gina a video for Declan! Again words of encouragement, good vibes, etc.

-In the next few weeks we will also send out a sign up for meal donations/ gift cards.

As information comes to us we will share it with you.I hope each of you will help in ways that you can. And if you have additional ways you would like to help please feel free to reach out to me.

Go Rams! #RamStrong

Sincerely,

Coach Gina

A BIG Congratulations to Joe O'Such for yesterday's performance at the State Meet! Joe finished 51st out of 104 runners with a time of 17:10 on a windy,cool, November Day.

A big thank you to all the athletes that came out to send Joe off with positive vibes and a roaring cheer as he crossed the finish line!

Great Work Joe.

As we close up shop for the 2019 XC Season a few last things-

First- Congratulations to this seasons MVP award winners Joseph O'Such and Courtney Maynard.

Our male MVP is no surprise as he has led the boys team as our top scorer. Joe has continued to make progress race after race and took his season to the furthest possible race competing at the state meet on Saturday. A few highlights from this season include- Joe placing 2nd at our first meet Woodberry Forest, Joe placing 3rd at our travel meet Six Flag Invite and helping led the boys to a 2nd place team finish at the travel meet. In addition, Joe setting a new PR at the most important race with a time of 16:09 and a top 10 finish at the regional meet. Along with Joe's performances this season, Joe has been a leader on the team and his work ethic and drive are top notch. Joe is often found pushing each and every day and a role model to younger runners. Joe was once given the nickname Joe Monster... Joe continues to be Joe "Monster" O'Such, if there is ever anyone dear him at the finish... they better run because Joe "Monster" will destroy you!

Our female MVP goes to a young lady that has shown that hard work plays off . This seasons female MVP goes to Courtney Maynard. Courtney worked hard well before we started the season and that hard work carried over into the season as she was one of our top scorers on the female side. Courtney started the season off with a bang finishing 3rd at Woodberry Forest. She continued to chip away at her time and ended the season at the regional meet with a NEW PR of 20:01, just a second shy of her goal sub 20. In addition, Courtney helped encourage the younger athletes on and off the "field." Courtney was always looking to improve and get better as an athlete.Courtney not only looked to get better as an individual but as a team. She took on a captain role this season and helped build a stronger girls team. Last but not least, Courtney's passion for running is contagious, it is clear how much she loves and lives and breathes running!

Second- Thank you from the coaching staff!

Myself, Coach Loffredo and Coach Lyman can not thank you enough. To the athletes and families thank you for your commitment, drive, and dedication to our team. Thank you for showing up each and every day and working hard. It has truly been a pleasure to be part of your journey this season and for those that are not graduating we look forward to more miles together. To the class of 2020, promise this won't be the last run together. Come back and run with us, stop by and visit before you are off on your next journey. The door is always open!

Third - Track?

Lucky for us, we get to see a number of you in the Spring! If you are planning to run track this season AWESOME. If you are thinking of running track this season, YOU SHOULD! If you have questions, don't hesitate to ask, happy to answer any questions about track season. Winter conditioning will start in December. Stay tuned as we pick back up for winter conditioning and prepare for the upcoming track season.

Fourth- Winter Sports,Etc.

Best of luck to all of you that compete in Winter Sports. I hope to see many of you at games, swim meets, and more! Go Rams!

Some say that December is the "most wonderful time of the year"... and it is but I like to think that cross country season is a close (very close) second!

Happy Holidays to all! Don't forget to share your turkey trot photos!

Go Rams!

Thank you for attending the team banquet! It was a special night to celebrate another great season!

Senior Parents- Below is the link of the photos. Thank you to Jess D (TQ's Mom) for taking such great photos of the squad.

https://www.dropbox.com/sh/773a04fzwcfikzd/AABYaZBfOGakIVH16JZ9oT6wa?dl=0

Go Rams!

Please note the team banquet starts at 6 30PM this evening in the school cafeteria. 

Go Rams! 

SUBJECT: Region 5C Cross Country Meet

DATE: Wednesday, November 6, 2019 LOCATION:

Woodgrove High School 36811 Allder School Road Purcellville, VA 20132

TIMES: Boys Race 1:00 pm Girls Race 1:30 pm

COACHES MEETING: 12:30 pm. at Finish Line

COURSE DESCRIPTION: A 5K course run on the grounds of Woodgrove High School. Runners will run on grass, dirt trail through woods, and crushed stone. Spikes are preferred for athletes.

COURSE OPENS: 11:00 AM

AWARDS: Awards will be presented following the girls race near the finish line, approximately 2:30.

ADMISSION: Admission will be charged according to Region 5C policy. The cost of admission will be $7.00 general admission. Region 5C, VHSL, VHSCA, VASSP, NASSP, VIAAA, and VHSL Principals Passes will be honored for the bearer only. ADVANCEMENT: Advancement to the VHSL State Meet will be the top three (3) teams and the first five (5) individual finishers not in the top three teams from the Region Meet. The VHSL State Championship will be held at Great Meadow, The Plains on Saturday, November 16.

PARKING: Team Bus parking will be in Parking Area #1 (site map). Spectators can use Parking Area #1 until 12:30 PM, after that time all spectators will be directed to use Parking Area #2. Parking attendants will be on site to facilitate safe and orderly parking.

DRESS: No dressing room, dress at home. Portable restrooms will be onsite for use.

CONCESSIONS: Drinks will be available for purchase.

Go Rams! 

Good Afternoon Rams! 

Below is the weekly recap and look at the week ahead: 

Weekly Recap- 

This week we ended the regular season with a fast and speedy performance at Milestat Invitational! We had a number of runners ending the regular season with a season best and/or PR. Congrats to all with a great showing on Saturday! A special shout out to Nolan Moore who placed in the Freshmen race! Thank you to the Sporre Family for providing meet snacks and for the Menchavez's hosting the team for the pasta dinner. 

A special shout out to our very own IronRAM Coach Lyman. We are very prooud of you! And a let's get ready to send positive vibes to Coach Loffredo as she prepares for the weekend ahead for her upcoming half marathon! Go out and crush it! 

Results from the Milestat meet below- 

https://va.milesplit.com/meets/361577/results#.XayxvOhKhyw

Week Ahead- 

Monday- Bring Your Parents to Practice Day. Join the Rams for a day of fun at Oatlands. Get the chance to walk or run the Oatlands Home Meet Course from 5- 630PM. Family and Sibilings welcome. Please no dogs. 

Tuesday- Morning practice, meet at the track. 

Wednesday- Trick or Treat Halloween Run, all athletes welcome. Practice will end at 7PM. Please come dressed in your best halloween costume. 

Thursday- Afternoon practice, post season athletes only. 

Friday- Morning practice, post season athletes only. 

Saturday- TBD 

Sunday- Rest. 

Don't forget to mark your calendar for our team banquet on October 29th! 

Go Rams! 

This week’s pasta party will be hosted by the Menchavez Family. Their address is 19428 Mill Dam Place, Lansdowne. It will start at 5:30pm.

We appreciate all of the support for the pasta parties throughout the season! We have a few more spots open for this Friday. Please follow this link to see how you can help! Thank you again for all of the help and support in keeping our athletes fueled and ready to run!  https://signup.com/go/KcNJjfg

Please bring your food item to the Menchavez home by 5:00. If you have difficulty with the drop off time, please let me know (julielogan5@yahoo.com) and we can look into alternative arrangements. 

Thank you to the Sporre family for providing the snacks for Saturday’s meet!

Good Morning Rams! 

Below is the weekly recap and a look at the week ahead ( or last regular season week). 

Last week the Rams took a week away from racing but that didn't stop them from getting hard work in. The rams crushed two solid workouts as they prepare for their last regular season race at Milestat Invitational! Great work to all for a great week of HARD training. You just very pleased with your work this week. Congrats to Olivia S and Quinn R. this weeks AOWs. 

Next Week- 

Monday- Practice at 8AM, meet at Trailside Middle School. We will fnish at 9 15AM. 

Tuesday- AFTERNOON Practice at Oatlands. Please note practice will be in the afternoon becuase of the holiday on Monday. 

Wednesday- Afternoon practice at Riverside

Thursday- Afternoon practice at Riverside

Friday- Morning Practice and Pasta Dinner in the Afternoon 

Saturday- Milestat Invitational, Athletes need to be at RIverside High School at 4 45AM. VERY Early Morning. Race Details Below. 

Sunday- Rest 

Race Details for Saturday- 

https://va.milesplit.com/meets/361577/info#.XaHpJEZKhyw

2019 Meet Schedule

7:15 AM - Course Opens

7:30 AM - Packet Pick-Up

7:50 AM - Open 5K Race - Unattached HS runners, coaches, parents, alumni, etc. welcome in sub 30 minute 5K shape. ENTER ONLINE HERE!

8:00 AM - Coaches Meeting For Morning Races

8:30 AM - Varsity "A" Girls 5K

9:00 AM - Varsity "A" Boys 5K

9:30 AM - JV "A" Girls 5K

10:00 AM - JV "A" Boys 5K

10:30 AM - Freshmen Boys & Girls 5K

11:15 AM -12:15 PM HS Race Break for "A Schools To Leave & B/C Schools Arrive

11:30 PM - Middle School Girls & Boys 4K

12:00 PM - Coaches Meeting For Afternoon Races

12:30 PM - Varsity "B" Race Girls 5K

1:00 PM - Varsity "B" Race Boys 5K

1:30 PM - JV "B" Girls Race

2:00 PM - JV "B" Boys Race

Mark Your Calendar for the following- 

October 21st-Bring your Parents to "Work" Day. Come join us for the chance to run or walk the Oatlands Course from 5- 630PM. 

October 29th- Team Banquet, Don't forget to RSVP. http://evite.me/hU9DQ6b2pm

Go Rams! 

Join us for the end of season banquet! Details below, don't forget to RSVP. Family members welcomed and encouraged to join us! 

http://evite.me/hU9DQ6b2pm

Good Morning Ram Parents! 

We are only a few weeks away from Halloween which can only mean one thing... the ANNUAL TRICK or TREAT Fun Run. It could be the best day of the season. We are in need of your help. Below are the details. 

What: Trick or Treat Fun Run 

Where: The Streets of Lansdowne 

When: October 23rd from 415-7PM 

Who: Riverside Rams XC (Halloween Edition) 

Details: The Rams will come dressed in their best costume (  runnable costume that is...) and we will trick or treat to host families but before they get a treat they will get a trick ( exercise for example, burpees, squats, planks, mountain climbers,etc.) After the run we will have our annual Halloween Trivia, Best Dressed Contest, and more! 

Here's how you can help- 

-Be a host house, more details below. Most live in the Lansdowne area ( ideally near the school or the following locations- Kipheart, Riverpoint (both sides), near the Potomac Club house), etc. 

-Donate Candy or Treats for the Post Run Party ( Rice Crispies, Brownies, Cookie, Cupcakes, etc.) 

-Donate Pizza for the Post Run Party ( This can be done with a couple of families pitching in) 

-Donate 3 cases of water 

If you are able to help in any of the ways, please email Coach DeGaetano at riversidexctf@gmail.com 

Information on being a Host House for the Run: 

Host houses are available from 4-6PM for the team to trick or treat to your house. Once we have all the host houses we create a map and schedule to give you a rough timeframe of when we would arrive to you. You provide the athletes a sweet treat and Coach DeGaetano will provide them the trick before your treat. If you would like to provide the trick as well ( many of our host families have come up with great "tricks" you are more than welcome too.) 

-Please notify Coach Gina by October 16th if you would like to be a host house. Please include your street address.

Go Rams! 

Good Afternoon Rams! 

I hope everyone had a great time this weekend with the Homecoming game and dance. Below is the weekly recap and a look at the week ahead. 

Last week the Rams raced on  a nice fast grass course at Woodgrove High School. It was our last Wednesday meet of the season and we had a number of athletes run season best and personal records! Great job to all the Rams especially on a fairly hot day to put out such a great performance. Congrats to our AOW to include Cameron, Griffin B, and Hannah D. A special shout out to Coach Lyman, this week we celebrated his birthday with a fun Thursday afternoon. A special shout out as well to Tyler for bringing cupcakes for his birthday on Wednesday. Last but not least we had two guest speakers from Aittosti Rehab to do a mobility lesson wiht the Rams! I hope you all enjoyed your recovery balls! 

Now for a look at the week ahead-

Monday- Oatlands 

Tuesday- Morning Practice, meet on the track. Varsity to complete a workout. 

Wednsday- Afternoon practice

Thursday- Afternoon practice 

Friday- Morning practice, meet on the track. 

Saturday- On Your Own. Long Run 45-70minutes 

Sunday- Rest 

A few upcoming items- 

Mark your calendar- 

Team Banquet- October 29th in the school cafeteria 

Bring Your Parent to "Work" Day- October 21st from 5-6 30PM. Have you ever wanted to expereince the thrill of running or walking the Oatlands course? Now is your chance, join the Rams XC team for the opportunity to run, jog, or walk the course from 5-630PM. All parents and family members that complete the course will receive a special treat! All are welcome! 

Trick or Treat Run- More Information to come, if you would like to be a host house please email Coach DeGaetano. 

Attention Senior Parents- Please send a photo to Mrs. Michelle Sporre of your athlete . We are looking for younger photos for example- first year of cross country, younger running photos,etc. In addition, please send a current photo from the current season. Email these to her by no later than Friday, October 11th. These will be used for the team banquet. Please send her these photos by no later than the 11th for us to ensure your athlete is represented. 

Go Rams! 

Good Afternoon Rams! 

We had a GREAT week of XC. Last week we celebrated all 23 of our AWESOME seniors at Senior Night and our last meet at Oatlands. A huge shout out to our Senior Team Moms, Mrs. Sporre, Mrs. Barley, and Mrs. Menchavez for making the night so special. We had TWO pasta dinners to fuel up for the busy week. Thank you to the James and Cole family for hosting the team. We ended the week in NJ for our travel meet with the varisty runners. A big thank you to the Goodwin family for proving snacks for the meet. Restuls from Wednesday's meet can be found below: 

https://va.milesplit.com/meets/369206/results#.XZEzzEZKhyw

Results from the travel meet can be found below: 

http://njraces.com/results/

Congrats to all of our athletes on a solid week of racing! A big congrats to all our individual medal winners this Saturday at the Six Flags Safari Invite.  Including Joe O'Such with a 3rd place finish, TQ, Christian,Griffin B, Julian, Griffin C, Chloe, and Courtney. In addition. the boys varisty placed 2nd overall as a team. 

Now for the week ahead! 

Monday- Oatlands 

Tuesday- Morning Practice, meet behind the school at 6 30AM 

Wednesday- Meet at Woodgrove High School. First race starts at 5 30PM 

Thursday- Practice Afternoon with Special Guest 

Friday- Morning Practice meet on track at 6 30AM 

Saturday- Happy Homecoming. Run on your own. 45 minutes .

Go Rams! 

The October Practice schedule is posted under the team files. 

Go Rams! 

FYI please note there has been a change in times for Wednesday, 9/25 meet- 

The boys race will be starting first at 5:30 and the girls will race at 6.

Go Rams! 

Meet Details for this Wednesday, September 25th 

Girls race: 5:30pm

Boys race: 6:00pm 

* Senior gathering at 5PM ( or to follow the meet if buses run late) 

Senior Parents please gather at 4 50PM near the team flag. 

Location: Oatlands 

As always, please remember the following Oatlands guidelines:

$5 parking fee for each vehicles goes directly to the Oatlands foundation

Good Afternoon Rams! 

Below is the recap of last week and a look at the week ahead! 

Last Week- It was a great week of racing especially this weekend! Results from Wednesday's meet will be posted at practice on Monday. On Saturday the team did a double! The first group of runners competed at Rock Ridge High School on a fast, dry, and challenging course! We had some nice solid times from the morning. Congrats to TQ (9th) and Chloe (10th) with a All County performance and honors! Shout out to Ethan B and Adam O for stepping up to the plate in the boys race and doing a great job of competing! Nice work to the ladies with a great job of packing up in the race for another solid performance as a team. Next stop was the afternoon and evening race at the RVA Relays where the rams raced 2500m under the lights! Congrats to all 3 relays ( Made up of a 5 runner team) and all the individuals who competed in the extra race! A big shout out and probably one of the best races of the day to Hans with a photo finish performance placing 2nd by a hair. They had to do a second look it was that CLOSE of a finish! Results for both meets can be found below: 

LCXC Results 

https://va.milesplit.com/meets/364052/results#.XYfGJihKhyw

RVA Relay Results 

https://va.milesplit.com/meets/348210/results#.XYfGNChKhyw

Thank you to the Byer family for hosting the team for the pasta dinner and Connor Williamson's family for providing snacks for the team! Also, shout out to the Barely Family for the additional snacks in RVA! 

The Week Ahead- 

Monday 9/23- Practice at Oatlands 

Tuesday 9/24- Practice in the Morning Meet on Track, Pasta Dinner at the James 

Wednesday 9/25 Meet at Oatlands and SENIOR NIGHT. Senior Parents please arrive at 4 50PM. Meet Details Below. 

Thursday 9/26 Practice at RHS Pasta Dinner at the Coles 

Friday 9/27 Morning Practice for all runners not attending the travel meet. 

Saturday 9/28 Travel Meet ( Varsity Only) All other athletes 45 minute run on your own. 

Runners attending the travel meet, please return your form to Coach on Monday, 9/23 

A big week ahead for pasta dinners! We will have TWO pasta dinner this week. Thank you to the James and Cole families for hosting!

Our first dinner this week will be on Tuesday 9/24 at the James home. Their address is 43523 Pumpkin Ridge Ct. Ashburn

The second dinner this week will be on Thursday 9/26 at the Cole’s home. Their address is 43605 Edison Club Ct. Ashburn.

Thanks to everyone who has signed up to bring something. We’ve had a great response and support for these dinners. We could use a few more signups in a few areas for this week’s dinners. If you’d like to sign up for any remaining spots this wee, please follow this link. Thank you again for your support!!  https://signup.com/client/invitation2/secure/2868685/false#/invitation

Please bring your food item to the hosts' home by 5:00 on the day you signed up for. Please note that the gate closest to Whole Foods is the best entrance unless you have an e-pass. 

If you have difficulty with the drop off on time, please let me know (julielogan5@yahoo.com or 703-622-4372) and we can look into alternative arrangements. 

Thank you to the Goodwin family for providing the snacks for Saturday’s meet!

Go Rams! 

Good Afternoon Senior Parents! 

We are a little less that two weeks away from senior night meet. The senior night meet will take place on Wednesday, September 25th at Oatlands Plantation. This week you will receive a form to complete and return. We hope that you will be able to join us for this special meet as well. 

In addition, we are looking for 2-3 photos per a child ( senior) that are from years past to  use for a slide show at the banquet. Please send 2-3 running related photos ( team, individual, race, social, etc.) to Michelle Sporre. Her email address is as follows msporre@gmail.com. 

Go Rams! 

Please note this Wednesday's meet will be 1 race ( both boys and girls at 5 30PM). 

We will be running one race at 5:30pm with 2 chutes (one for boys and one for girls)

Parking is $5. Oatlands Plantation. 

Go Rams! 

Good Morning Rams! 

Below is the weekly recap and look at the week ahead: 

Recap; First a HUGE THANK YOU to all of our parent volunteers that helped on Saturday with the Oatlands Invitational. We can't thank you enough! A big thank you to the Jarvie family for providing meet snacks this weekend and the Logan family fro hosting the team for the pasta dinner! The team had a great week of racing at our home meet and at the big weekend Invitational. Results from Oatlands Invitational can be found here: 

https://va.milesplit.com/meets/361337/results#.XX9gvShKhyw

Congrats to "Big G" Griffin Cook for placing in the top 20 at this weekends JV Underclassmen race coming home with a medal! 

A big thank you to all the athlete that helped with clearn up at the end of the race, you did a GREAT job! 

The Week Ahead: 

Monday: Practice at Oatlands 

Tuesday: Morning Practice on the Track at 6 30AM 

Wednesday: Meet Day! At Oatlands Invitational. (Parking $5, No Dogs Allowed) Meet will start at 5 30PM 

Thursday: Practice at RHS afterschool 

Friday: Morning Practice, meet at the back of the school at 6 30AM. Pasta Dinner at the Byer's house at 5 30PM.Information Below. 

Saturday: We have two meets on Saturday. Athletes will be notified earlier in the week on which race they will compete in. The following meets are Loudoun County Championships ( Morning Meet) and the RVA Relays ( afternoon/ evening meet) Below is the meet information. 

Pasta Dinner Information: 

This week’s pasta dinner will be hosted by the Byer Family. A big thank you to the Byer’s for hosting. Their address is 43477 Calphams Mill Ct. Leesburg. The dinner will be Friday and will start at 5:30pm.

Thanks to everyone who has signed up to bring something. We’ve had a great response and our runners' are sure to enjoy all the pasta, salad, and goodies. We could use a few more signups in a few areas. If you’d like to sign up for any remaining spots this week or for any spots for upcoming dinners, please follow this link. Thank you again for your support!!  https://signup.com/client/invitation2/secure/2868685/false#/invitation Please remember no nuts.

Please bring your food item to the Byer's home by 5:00. If you have difficulty with the drop off time, please let me know (julielogan5@yahoo.com or 703-622-4372) and we can look into alternative arrangements. 

Thank you to the Williamson family for providing the snacks for Saturday’s meet!

Meet Information: 

Loudoun County Championships 

DATE: Saturday, 9/21/2019

PLACE: Rock Ridge HS, Ashburn, VA

SCHEDULE:

Coaches Meeting 8:00am

Varsity Boys (10 entries) 9:00am

Varsity Girls (10 entries) 9:30am

JV JR/SR Boys (unlimited entries) 10:10am

JV JR/SR Girls (unlimited entries) 10:50am

JV FR/SO Boys (unlimited entries) 11:30pm

JV FR/SO Girls (unlimited entries) 12:10pm

AWARDS:

Top 20 in each race

RVA Relays: 

Get ready for the most exciting meet of the year! Now four years running, the RVA Relays is a meet you cannot miss with an added 13 banks of lights, string lights along the course, LIVE RESULTS, and an enhanced coaches' hospitality area!

That isn't it though... We have also moved the "open race" to just before the "A"races at 7:30pm and made it a "Glow Run" where all the coaches, parents, fans, and anyone else can compete.

Estimated Time Schedule:

Coaches Meeting 3:50pm

"B&C" Mens Relay Race 4:30pm

"B&C" Womens Relay Race 5:30pm

"Extras" Men's 2500m Race 6:40pm

"Extras" Men's 2500m Race (Sec. 2)6:50pm

Lights Come on!

"Extras" Women's 2500m Race 7:00pm

Middle & Elementary School 2500m Race 7:10

Glow Run Coaches & Open Race 7:30pm

Men's Championship Relay 7:50pm

Women's Championship Relay 8:50pm

Awards immediately after final event

This meet will also provide great exposure for your teams and athletes with interviews of the winning teams, great photo coverage, and video coverage of all the races.

We ask that you have your five best runners run on the "A" relay team followed by your next 5 on the "B" team and then "C" team.

Pole Green Park address for GPS directions:

8996 Pole Green Park Ln Mechanicsville, VA 23116

Host School: Lee-Davis High School in Mechanicsville, VA

Sanctioned: Sanctioned by the VHSL for in-state schools and NFHS for Kentucky, Maryland, North Carolina, Tennessee, and Washington D.C.

Course Description: The course is mostly flat terrain that is 90% grass. Every mile is clearly marked as well as every 1000 meters. This is on the upper course and not in the woods. It is very well marked and lit for both great racing but also safety. The loop will be 2500m

Awards: The first place team (for each gender), decided by overall placing in all three relays, will receive a team trophy. The winning "A" relay teams will receive custom RVA Relays backpacks. The fastest splits of the meet will also receive custom RVA Relays backpacks. Winners of the open races as well as the "B" & "C" relay races will receive medals.

T-Shirts: Short and long sleeve T-shirts will be for sale during the meet.

$20 - Long Sleeve

$15 - Short Sleeve

Concession: A concession stand run by the Lee-Davis program will be selling drinks (gatorade, water, soda) and food (healthy food for runners and regular concession food for spectators) throughout the meet.

Parking: There is NO fee for parking at Pole Green Park! There will be two nearby lots (one smaller gravel lot closest to the course which will fill up early and another nearby adjacent large grassy field for majority parking). No buses will be permitted to park in the gravel lot and will need to park in the grassy field. Both parking areas are close walking distance to course and there will be parking volunteers directing you where to park and where for buses to unload and pick up.

Go Rams! 

We are looking for a few more parents to help out on Saturday the 14th for the Oatlands Invite! Please email Coach Gina if you are available to help at RiversideXCTF@gmail.com 

Go Rams! 

Good Evening Rams! 

Lots items to go over as we start a BIG week for the Rams and end an GREAT week! 

Recap of Last Week and Meet Highlights 

Congrats to Evan L. Didi D for being named last weeks AOW ( atheltes of the week). Last week the team got some solid training in at Oatlands and got a chance to enjoy some fun and games on a HOT day with Kickball! Shout out to the Freshman and Sophomores for taking the W in Kickball! 

A big thank you to all of the parents that provided food for the team pasta dinner! A big thank you to the Senior Moms for helping with setup and cleanup and of course a HUGE thank you to the O'Such Family for hosting the team for the first dinner of the season. 

A big thank you to the Cook Family for providing meet snacks for the team this  weekend! We especially loved the pretzel treats! A perfect post race snack! 

Meet Highlights- Woodberry Forest! 

Let's just say RIVERSIDE showed up and showed up BIG time! Both girls and boys took 1st place overall! On the girls varisity side we won with 50 points and on the boys varisty side we won with 28 points! Congrats to a job well done to all the athletes that represented the Rams this weekend! Complete results can be found on the link below: 

https://va.milesplit.com/meets/361958/results#.XXVjyyhKhyz

Some Additional Highlights to point out: 

On the JV boys side-

Congrats to Dylan B with 1st place overall in boys JV! 

Congrats to the Boys JV going 1-9 with a complete sweep and all 10 placing in the top 20! Each bringing home a Top 20 shirt! 

Congrats to BethAnne M with 1st place overall in girls JV. 

Outsiding job to Bethanne, Karen, and Didi taking 1st -3rd in the JV race. And a number of ladies placing in the top 20 as well! 

Congrats to Joe O placing 2nd runner up and bringing home a silver cup in the Varisity race! 

Solid performance to each of our V boys athletes with a great low score of 28, sweeping the completion. 

Congrats to Courthey M placing 3rd in the Varsity girls race. 

Solid performance ladies taking the overall win with a close battle against Veritas School. 

Now for the Week Ahead.... It's a BIG one! 

Monday- Oatlands 

Tuesday- Practice in the AM ( 6:30AM) 

Wednesday- Meet Day! Bring your uniform and shoes/ spikes to school. Meet details below for parents. 

Thursday- Practice at School

Friday- Practice in the AM (6:30AM), pasta dinner in the PM (details below) 

Saturday- OATLANDS INVITE! More details below! 

This week’s pasta dinner will be hosted by the Logan Family. The address is 18773 Upper Meadow Dr. Leesburg. The dinner will start at 5:30pm.

Thanks to everyone who has signed up to bring something. We’ve had a great response and our runners' are sure to enjoy all the pasta, salad, and goodies. We could use a few more signups in a few areas. If you’d like to sign up for any remaining spots this week or for any spots for upcoming dinners, please follow this link. Thank you again for your support!!  https://signup.com/client/invitation2/secure/2868685/false#/invitation

Please bring your food item to the Logan's home by 5:00. If you have difficulty with the drop off time, please let me know (julielogan5@yahoo.com or 703-622-4372) and we can look into alternative arrangements. 

Thank you to the Jarvie family for providing the snacks for Saturday’s meet!

Wednesday Meet Details- 

-Athletes will be notified on Monday if they are racing. 

-First race (Boys) goes off at 5 30PM 

-Second Race (Girls) goes off at 6 00PM 

-The meet will take place at Oatlands Plantation. 

-There is a $5 parking fee. 

-NO DOGS allowed on the grounds. 

Saturday Meet Details: 

When: Saturday, September 14, 2019

Where: Oatlands Plantation (www.oatlands.org)

Who: Teams from Virginia, Colorado, Delaware, Maryland, New Jersey West Virginia, Pennsylvania, North Carolina, New York and Washington, DC

Course: A 5K course run on the grounds on Leesburgs historic Oatlands Plantation. The course is mostly grass, with rolling hills, some wooded trails, and two creek crossings. Runners can expect
some short hills with sharp inclines. A spectator friendly course that requires very little walking.
wards: There will be medals given to the top 15 individuals in each race.
The top three teams in the varsity A race and the top two teams in the varsity B and junior varsity races will receive trophies.

T-Shirts: Short sleeve tees will be available for purchase the day of the meet for $10.

Facilities: You may bring a tent. Port-a-johns will be
available for your bathroom needs. Please pick-up
all trash before leaving for the day. Athletic trainers
will be on site. Please bring your own tape.

Parking: Follow signs and attendants. Admission charge will be $10.00 per car.
Parking is always tight and traffic is always slow. Car pooling is strongly encouraged.

Directions: From the South: Rt 29 North or I-66 to Rt 15 North. Rt 15 North approximately 18 miles to Oatlands Plantation on the right.

From the East: Rt. 267 (Toll Road) West to Leesburg. Left Lane at the end of the toll road. Less than .5 mile to second exit, Rt 15 South. Follow Rt 15 South approximately 5 miles to Oatlands Plantation on the left.

From the West: Rt 7 East to Leesburg. Follow Rt 7 Bypass to exit for Rt. 15 South. Follow Rt 15 for approximately 5 miles to Oatlands Plantation on the left.

Hotel Information: There are a number of hotels within a 15 mile radius of Oatlands Plantation. A few that have been used by teams in past years are listed below. We are in the process of trying to establish group rates and will send that info as soon as we have it.

Meet Schedule:
Friday Course preview is available. Please contact Matt Oblas
7:00 a.m. Course Open
8:00 a.m. Packet Pick-up at Officials Tent
8:30 a.m. Coaches Meeting
9:00a.m. JV Upperclassmen Boys(10 Runners)
9:30 a.m. JV Upperclassmen Girls (10 Runners)
10:00a.m. Varsity A Girls (7 Runners)
10:30a.m. Varsity A Boys (7 Runners)
11:00a.m. JV Underclassmen Girls (10 Runners)
11:30a.m. JV Underclassmen Boys(10 Runners)
12:00p.m. Varsity B Girls (7 Runners)
12:30p.m. Varsity B Boys (7 Runners)

- There will be food and vendors on site if you want to bring $. 

Go Rams! 

We’re looking forward to our first meet of the season this week and to our first pasta dinner. This week’s dinner will be hosted by the O’Such Family. Their address is 20149 Bandon Dunes Ct. Ashburn. The dinner will start at 5:30pm.

Thanks to everyone who has signed up to bring something. We had an amazing response and our runners' are sure to enjoy all the pasta, salad, and goodies. Please bring your food item to the O’Such’s home by 5:00. If you have difficulty with the drop off time, please let me know (julielogan5@yahoo.com) and we can look into alternative arrangements. 

If you’d like to sign up for any remaining spots this week or for any spots for upcoming dinners, please follow this link. Thank you again for your support!!  https://signup.com/client/invitation2/secure/2868685/false#/invitation

Thank you to the Cook family for providing the snacks for Saturday’s meet!

September Practice schedule is posted under team files. 

Good Afternoon Rams, 

Below is the recap from last week and a look at the week ahead. 

Recap of last week- We took our first trip to Oatlands for practice with the team last Monday. Our new runners got the chance to preview the course in all it's glory! Moving forward we will practice there every Monday ( unless there is no school on Monday than it will be Tuesday). Shout out to our Athletes of the week Griffin C and Kylee L. 

The Week Ahead: 

Tuesday- Afternoon practice at Oatlands, we will return later due to travel 

Wednesday- Afternoon practice at RHS 

Thursday- Afternoon practice at RHS 

Friday- Morning practice at 6 30AM, meet behind the school. Bring Spikes. 

Saturday- RACE DAY! Woodberry Invitational. Only those racing will need to attend. Everyone else will need to run on their own this day. 

Meet Information: 

Location: Woodberry Forest School has one entrance located 4 miles north of Orange, Va. on Route 15. 

Course: Has been used for VISAA State Championship Course on the Woodberry Forest Golf Course. Start line will be on the fourth fairway. Finish line will be behind the Barbee Center. The 5K course is almost entirely on grass. Flats or spikes are suitable. Maps will be available on race day. Allow 45 minutes for a course tour. 

Starting Times: 

9:00 a.m. JV Girls Race : 5000 Meters
Awards : T-shirts to top 20 finishers
Entries : Maximum 10 

9:30 a.m. Varsity Girls Race : 5000 meters
Awards : Tray to winning and runner up teams;
Cup to winning individual; 
T-shirts to top 20 finishers
Entries : Maximum 10

10:00 a.m. JV Boys Race : 5000 meters
Awards : T-shirts to top 20 finishers
Entries : Maximum 10

10:30 a.m. Varsity Boys Race : 5000 meters
Awards : Tray to winning and runner up teams; 
Cup to winning individual; 
T-shirts to top 20 finishers
Entries : Maximum 10 

Registration: Registrar your team on milestat & email a copy of your roster to BROWNW@fuma.org by midnight on Monday, September 2.
Entry Fee: $175.00 for each school. 

Checks should be mailed to the following: 
Woodberry Forest Athletic Dept.
378 Woodberry Station
Woodberry Forest, VA 22989
Cancellation Policy: Rain or shine, the race will be contested, but Woodberry Forest reserves the right to cancel, postpone or reschedule the event if necessary (e.g. for safety reasons) with no refunds.

Course Viewing: The course will be open the morning of the race, starting at 7:00 AM.
Facilities: Locker rooms and showers will not be available. All competitors are asked to arrive at the course dressed. Porta-Johns will be behind the Barbee Center, near the Finish Line. 
Tents: May be set up behind the Barbee Center. They may not be set up on or near the golf course or baseball field.
Check-in: No later than 8:00 AM at the tent behind the Woodberry Forest Barbee Center near the Finish Line.
Special Requests and Rules:
Athletes must be wearing their official school uniforms. 
Each school must have a representative at the finish line during races.
EVERYONE must stay away from of all tee boxes, sand traps, and greens.
The main campus at the top of the hill is off limits. No one should be beyond the golf course.
Food: Boys Scouts 

Parking: Buses and vans should be parked as directed by Woodberry personnel on site. No vehicles will be permitted to go past the Barbee Center. 
Medical Policy: The top priority of our medical staff is to respond to life threatening medical emergencies. Minor injuries (scrapes, cuts, sprains, etc.) will be treated after serious injuries have been treated. The First Aid tent will be behind the Barbee Center, near the Finish Line. Please report any accidents or illnesses there.

Go Rams! 

Pasta dinner season is fast approaching, please sign up to bring a dish or help! 

https://signup.com/client/invitation2/secure/2868685/false#/invitation

Go Rams! 

Pasta dinner season is fast approaching, please sign up to bring a dish or help! 

https://signup.com/client/invitation2/secure/2868685/false#/invitation

Go Rams! 

RVHS XC INFORMATION 2019

Welcome to the 2019 XC Team. We’re looking forward to a great season! Here is some
key information for the season.
Pasta Dinners
We’ll be having pasta dinners for the runners, coaches, and managers before most
meets. We have families who have volunteered to host these dinners. The address of
the host home will be emailed each week in the Coach’s weekly message. We need
each family to provide food for at least 2 dinners. Online Signups have been created
for each dinner (link is below). Please have your food to the host’s home by 5:00 on the
day(s) you’ve signed up for.
Sept. 06 5:30 Family of Joe O’Such 20149 Bandon Dunes Ct. Ashburn
Sept. 13 5:30 Family of Evan Logan 18773 Upper Meadow Dr. Lansdowne
Sept. 20 5:30 Family of Dylan Byer 43477 Calphams Mill Ct. Lansdowne
Sept. 24 (Tues) 5:30 Family of Lilly James 43523 Pumpkin Ridge Ct. Ashburn
Sept. 26 (Thurs) 5:30 Family of Anna Cole 43605 Edison Club Ct Ashburn
Oct. 18 5:30 Family of Sarah Menchavez 19428 Mill Dam Place Lansdowne
Go to the Signup link below for our pasta dinners food signup (link is the same for all 6
Pasta dinners):
https://signup.com/go/KcNJjfg

Snacks
Snacks will be provided for Saturday meets. Runners need to bring their own snacks for
Wednesday meets.

End of Season Team Banquet - Dessert Bar
Save the date for October 29th at 6:30 at RVHS cafeteria. We will be trying something
new this year and just offering dessert and coffee. More details to come.

Concessions
Please don’t forget to sign up for concessions or ticket sales this season. All teams are
responsible for filling a portion of these spots throughout the fall sport season. As a
bonus the team will get $15 per slot filled. This not only helps our team but the profits
from the concession sales benefit the school in general.
To sign up, go to riversiderams.net . Click Volunteer sign up and follow the directions from
there. Please note that you can sign up for any concession spot throughout the season.
Even if it is tagged for another sport, anybody can sign up for any concession or ticket
sales spot. On the day of your shift, there will be a sign in notebook. Please remember
to sign in and put XC so our team gets the $15.

Meet Schedule
9/07/19 Woodberry Forrest Invite Woodberry
9/11/19 Pot Falls, SBHS, Rock Ridge Oatlands
9/14/19 Oatlands Invitational Oatlands
9/18/19 Briar Woods, SBHS, WHS Oatlands
9/21/19 LCXC Rock Ridge HS
9/21/19 RVA Relay Richmond
9/25/19 SB and Freedom Oatlands
9/28/19 Travel Meet TBD
10/02/19 Woodgrove and SBHS Woodgrove HS
10/19/19 TBD TBD
11/06/19 Regionals Woodgrove HS

Senior Parents,

Please don't forget to respond to the Senior Committee for Senior Night. For questions email Mrs. Sporre, Mrs. Barley, or Mrs. Menchavez.

Go Rams!

Good Afternoon Rams!

Below is a recap of last week and a look at the week ahead:

A few highlights from the past week include: 

-We sent two Alumni off to college with an Alumni Run! 

-We completed a hill and speed workout! The Rams did a great job crushing the hills of Lansdowne and coming in speedy on our 400 reps! 

-We had another great yoga and strength session with Create Your Balance. 

-Happy Birthday to Claire and Sidney! 

-The Rams finished their first two days of School! 

-Some of veteran runners and 2 freshmen did a great job on our two mile, 1000 ft. of elevation hill run on Saturday! 

A look at the week ahead: 

Monday, August 26th- 415, depart from RHS to go to Oatlands. Please note we will get bused to and from Oatlands. This will be a later pickup, practice will end between 630-7 depending on traffic. We will send out a remind text as we head home from Oatlands. 

Tuesday. August 27th- 6 30AM morning practice at RHS 

*Optional Weight Room session at 4 30PM, no required. 

Wednesday, August 28th- 4 15PM RHS 

Thursday, August 29th- 4 15Pm RHS

Friday, August 30th- 7AM,Trailside Middle School 

Saturday,September 1st- On Your Own. 45 minutes moderate *Challenge Run optional, location TBD 

Sunday,September 2nd- Rest

Monday, September 3rd- On Your Own. 45 minutes moderate. Happy Labor Day. 

Go Rams! 

We are in NEED of concession volunteers for the Varsity football game tomorrow night 8/22 (Benefit scrimmage game) and our first home opener on 8/29!!!

Good Afternoon Rams! 

We had a very busy week of running, training, and events! Below is the recap of Week 2 and a look at the week ahead. 

Recap - 

Last week the runners had a 2 mile time trial and did a great job! We also did some work on hill running and trail running working on different terrain at Red Rock Park! We also got the chance to do Yoga and Strength with Create Your Balance. The Rams also got the chance to try new shoes and meet some other XC athletes at the Battle of the Brands event on Saturday. But the 2 big highlights of the week were our Welcome BBQ and this morning! A big thank you to everyone who joined us for the welcome BBQ. Last but not least, this morning our Rams were LOUD and PROUD cheering, dancing, giving out medals, and hyping the runners as they finished their race. Great work Rams! We will announce athlete of the week winners on Monday! 

Our Olympic games came to end with GalaXC taking the Win! Nice job to everyone! 

The Week Ahead- 8/19-8/25 

Next week we will have a few morning practices and afternoon practices, please pay close attention to the times and locations. Make sure to pack your running clothes for school days, we will practice afterschool, come prepared. Starting next week (8/26), we will have Tuesday and Friday morning practices and Monday practice at Oatlands. We will be bused to Oatlands from Riverside. 

Monday, 8/19 7AM Riverside 

Tuesday, 8/20 4PM Trailside 

Wednesday, 8/ 21 7AM Riverside 

Thursday, 8/22 First Day of School 4 15- Riverside 

Friday, 8/23 4 15 -6 15 Riverside 

Saturday, 8/24 Challenge Run - Location TBD 

Sunday, 8/25 Rest, Roll, and Cross Trail ( 30 minutes of late activity) 

Go Rams! Soak up the last few days of Summer. 

August 12, 2019

Attention Riverside XC parents:

To honor our seniors this year at Senior night (September 25th at Oatlands) and the Team Banquet (October 2019), we are collecting a suggested donation of $30.

The donation would cover the cost of two items:

Personalized signs with ground stakes for the Senior night to be placed along the course at Oatlands

Personalized pictures (individual and senior group) to be given at the banquet. 

Each item will have your athlete’s name and photo in uniform.

Your athlete can give your donation (cash or check) to Christian or Ellie Sporre at practice, Michelle Sporre at our cookout on August 15th or dropped off at 19078 Crimson Clover Terrace in Lansdowne. Checks can be made payable to Michelle Sporre. 

We have 25 seniors this season! Therefore, the sooner you can get the donation to us, the sooner we can get the items for Senior night ordered!

If you have any questions, please feel free to call Michelle at (770) 713-8354 or email msporre@gmail.com. 

Thank you so much for your support!

Michelle Sporre (Christian, Ellie and Matthew’s mom)

Alison Barley (Griffin and Karsen’s mom)

Melissa Brett Menchavez (Sarah M’s mom)

Good Afternoon Rams! 

Great First week! We had a very impressive showing at this years tryouts and are excited to welcome 80+ athletes to the 2019 XC team! Job well done to all! 

A few items to close up week 1: 

-Thank you for paying your athletic fee! 

-Congrats to our first AOW ( Ahtletes of the Week)- Alexa, Grant, and Charlie M. Well deserved by all three! 

A look at the week ahead: 

Saturday, August 10th Meet at Rust Library next to Ida Lee Rec Center at 7AM. We will finish at 10AM. 

-First Day of Olympics! 

Sunday, August 11th REcovery/ Cross Train Day. (Bike, Hike, Swim, Rest) 

Monday, August 12th Riverside at 6 45AM followed by Pictures at 8 30AM 

-If you want to change at the school for pictures please plan to bring yur uniform and shower stuff. 

-Seniors we will be taking some additional photos after the team picture. Please allow for some time. 

-Parents Monday evening is the Fall Sports night, all new runners and parents are highly encouraged to attend. We will not hold a break out session this year. Instead we will cover all sport specific information at our Welcome BBQ. 

Tuesday, August 13th Red Rock Park at 7AM 

Team Shoe Night at 7 30PM in Potomac River Running in Broadlands. Parents and Athletes highly encouraged to attend. 

Wednesday, August 14th Trailside Middle School at 7AM 

Thursday, August 15th Riverside at 7AM followed by Yoga at 8 30AM, Practice will end at 10AM 

*Bring a yoga mat or towel. 

Team Welcome BBQ at 5PM at Fox Ridge Park in Leesburg. All athletes and families encouraged to attend for a night of food and fun! Please RSVP and sign up for a dish to bring. 

https://www.signupgenius.com/go/30e0e4eaeaa23a75-rvhs1

Friday, August 16th Trailside Middle School at 7AM- Closing Day of Olympics 

Saturday, August 17th Trailside Middle School at 6 45AM- Battle of the Brands event. 

Sunday, August 18th Meet at Market Station in Downtown Leesburg at 6 50AM ( Gather at Fireworks Pizza). Pick up at 11 30AM. Team Volunteers for the Leesburg 20K/5K 

-All athletes should be present and plan to attend. This is our one team fundraiser. 

A Few To-Do Items: 

- Pay Athletic Fee 

-Purchase a Uniform 

-Sign up for Team Welcome BBQ. 

https://www.signupgenius.com/go/30e0e4eaeaa23a75-rvhs1

-Purchase Spirit Wear if you want. Link below, store closes on Sunday. 

https://prteamsales.tuosystems.com/stores/riversidecrosscountry?fbclid=IwAR0zl8anZpWGrrVHS6WDkUf8he4y9prD9tTkdrQ4UMi0aSPnhAM4lpwZpmg

-Parents sign up for the NEW Team Remind Text, Please 1 parent per a family. We have a NEW REMIND TEXT. 

Text 81010 into the number portion of your text message. In the message portion type @gdegae

Go Rams! 

Let's try this again! 

Sign up for our welcome bbq! Go Rams! 

https://www.signupgenius.com/go/30e0e4eaeaa23a75-rvhs1

Our team welcome BBQ is next week on Thursday, August 15th. Parents, family, and athletes are invited to attend! Please sign up below for a dish! 

https://www.signupgenius.com/go/30E0E4EAEAA23A75-rvhs1

See You Then! Don't forget to RSVP! 

Go Rams! 

Good Afternoon, 

Day 1 of the Time Trial was a great success! We had 70 athletes meet the time requirement! We will have two more days of tryouts! 

For athletes that have made the team- 

1) Turn in your athletic fee. The athletic fee can be turned in online or a check for $150 made out to Riverside High School. Please do this prior to Friday, August 9th. 

2) This year we will be selling uniforms rather than issuing them and collecting them at the end of the season. We have brand new singlets! The singlet cost is $30 and the shorts are $10. Uniforms can be purchased with a check made out to Riverside High School. Please purchase your uniform by no later than Friday, August 9th. We have picture day on Monday the 12th! 

3) Picture forms were distributed today to athletes. 

4) Don't forget to Purchase your Spirit Wear for the Season! http://prteamsales.tuosystems.com/stores/riversidecrosscountry

Go Rams! 

Are you ready for tryout week?!? 

Reminder YOU MUST HAVE PAPERWORK COMPLETED AND TURNED IN PRIOR TO THE START OF THE SEASON. No Paperwork, No Play. Turn it int ASAP. 

Tryouts will start Monday, August 5th at 7AM. We will meet outside of the Athletic Office outside in the grass. Be on time and ready to run! 

Our last day of tryouts will be Thursday, August 8th. 

Go Rams! 

Check Out this season's spirit wear! Happy Shopping, make sure to make purchases before the store closes. 

http://prteamsales.tuosystems.com/stores/riversidecrosscountry

Go Rams! 

Last Week of Conditioning -

Tuesday, 23rd 7AM @ Riverside

Thursday, 25th 7AM @ Riverside

Saturday, 27th 7AM @ Rust Library -CHALLENGE RUN Must be able to run 6 Miles

Tryouts begin on August 5th at 7AM! Make sure you have paperwork completed and turned in ASAP!

Take a Look.... IF your NAME is NOT on this LIST you are not cleared to tryout! TURN IN YOUR PAPERWORK and PHYSICAL ASAP.

Required Forms can be found on Riversiderams.net. All forms and physicals need to be turned in prior to tryouts. 

Bennett, Gage Cross Country - Boys

Bienick, Ethan Cross Country - Boys

BONINA, THOMAS Cross Country - Boys

Byer, Dylan Cross Country - Boys

Cook, Griffin Cross Country - Boys

Darisse, Schuyler Cross Country - Boys

Easley, Ethan Cross Country - Boys

Goodwin, Jack Cross Country - Boys

Hall, Samuel Cross Country - Boys

Harrison, Declan Cross Country - Boys

Hutchison, Camden Cross Country - Boys

Johnson, Tyler Cross Country - Boys

Kim, Nathaniel Cross Country - Boys

Logan, Evan Cross Country - Boys

O'Such, Joseph Cross Country - Boys

Sporre, Christian Cross Country - Boys

Sporre, Matthew Cross Country - Boys

Stredrick, Tyler Cross Country - Boys

Vaught, Hunter Cross Country - Boys

Acus, Sophia Cross Country - Girls

Alluri, Sritha Cross Country - Girls

Dasilva, Adrienne Cross Country - Girls

Depew, Hannah Cross Country - Girls

Filloon, Maddie Cross Country - Girls

James, Claire Cross Country - Girls

Jarvie, Olivia Cross Country - Girls

Krivak, Chrysa Cross Country - Girls

McCool, Rachel Cross Country - Girls

Rehmat, Alexa Cross Country - Girls

Rotell, Kayla Cross Country - Girls

Sisti, Olivia Cross Country - Girls

Sporre, Ellie Cross Country - Girls

Weeren, Casey Cross Country - Girls

XC Parents! 

We are looking for 6 Families to help with Meet Snacks this season. If you are interested in helping please email our team parent Mrs. Julie Logan for more information and to sign up! 

Mrs. Logan's email is the following: julielogan5@yahoo.com 

Thank you in advance! 

Go Rams! 

XC Parents!

We are looking for 5 families to host this years Pasta Dinners!

Please email Coach DeGaetano at RiversideXCTF@gmail.com if you are interested in hosting!

Pasta Dinners take place the Friday before Saturday meets, not including this seasons Travel Meet.

Thank you in advance!

Go Rams!

Need help preparing for the season, take a look at the summer training plan under the team files to help guide your summer running! 

Remember XC season starts NOW, don't wait till tryouts to start running! 

Go Rams! 

Mark Your Calendar- 

The tentative schedule for the 2019 schedule is up on the team page.  

Please note that the schedule is subject to change.

Summer Runs

Below are the dates we will have organized runs, strength training, special events etc. We hope to see you there. In addition to these dates we will have Captain Runs which will be posted throughout the summer. You should also be training on your own or with a teammate all throughout the summer!

Make sure to have your paperwork and physical turned in to the athletic office.

Always bring your own water for summer runs.

June:

12th- 7 15AM Special Event/ Captain Run @ Potomac River Running in Broadlands

Captain led run followed by Yoga with Treehouse Fit.

Bring a towel or mat for Yoga.

*FInish at 9AM

13th- 7 00AM Riverside High School- Meet behind school behind athletic office

Run and Strength

14th -7 00AM Riverside High School- Meet behind school behind athletic office

Run and Strength

18th- 8AM Riverside High School- Meet behind school behind athletic office

Run and Strength

20th- 8AM Riverside High School- Meet behind school behind athletic office

Run and Strength

22nd- 7 00AM Meet at Trailside MIddle School, Next to Track and Fields

24th- 7 00AM Meet at Trailside MIddle School, Next to Track and Fields

26th- 7 00AM Riverside High School- Meet behind school behind athletic office

Run and Strength

28th- 7 00AM Meet at Rust Library in Leesburg-

Challenge RUN- Must be able to run a minimum of 4 miles without walking.

July:

1st- 6 30PM Special Event @ Potomac River Running in Broadlands

Run and Hydrate!!! Special Guest

Finish at 7 45PM

8th- 7 00AM Meet at Trailside MIddle School, Next to Track and Fields

10th-7 00AM Meet at Trailside MIddle School, Next to Track and Fields

11th-7 00AM Meet at Riverside High School- Meet behind school behind athletic office

Run and Strength

12th- 7 00AM Meet at Trailside MIddle School, Next to Track and Fields

16th- 7 00AM Meet at Trailside MIddle School, Next to Track and Fields

18th- 7 00AM Meet at Trailside MIddle School, Next to Track and Fields

23rd- 7 00AM Meet at Riverside High School- Meet behind school behind athletic office

Run and Strength

25th- 7 00AM Meet at Riverside High School- Meet behind school behind athletic office

Run and Strength

27th- 7AM- Challenge Run Location TBD

August-

Tryout Week- Starts Monday, August 5th

Please note dates, locations, and times are subject to change. Stay Informed by Signing Up for Remind texts! Information to sign up for remind text can be found on the Team Information Packet.

Summer Training is your key to a successful season and tryout!

Go Rams!

Cross Country Tryout Information

Below are the time standards in order to be considered for the Riverside Rams Cross Country team. Tryouts will be completed the first week of the season ( Monday-Thursday). There will not be any make-up days. You must tryout during the VHSL tryout time frame, if you are unable to make tryouts during this time you will not be able to tryout and be unable to be considered for the team. Please plan your summer plans/ schedule accordingly.

Athletes will be given 3 opportunities within the first week to complete and meet the time standard.

Freshmen:

Girls- Must be able to run a 5K (3.1 miles) in 30 minutes or less.

Boys- Must be able to run a 5K (3.1 miles) in 29 minutes or less.

Sophomore:

Girls:Must be able to run a 5K (3.1 miles) in 29 minutes or less.  

Boys: Must be able to run a 5K (3.1 miles) in 26:30 minutes or less.

Juniors:

Girls:Must be able to run a 5K (3.1 miles) in 28:30 minutes or less.

Boys:Must be able to run a 5K (3.1 miles) in 26:15 minutes or less.  

Seniors:

Girls: Must be able to run a 5K (3.1 miles) in 28 minutes or less.

Boys: Must be able to run a 5K (3.1 miles) in 26 minutes or less.

Summer running, summer training, and summer practices are your key to success for the season and to prepare for the time standards. Remember that a cross country course can be on all different types of terrain ( dirt, trail, street, gravel, etc.) so be sure to practice and train on all different types of terrain.

LCPS Paperwork and Physicals

Please note you MUST have all LCPS athletic paperwork and physicals turned in prior to trying out. No paperwork or physical- NO TRYOUT. Turn it into the Athletic Office. Required forms can be found on Riversiderams.net.

Go Rams!