Cost

• $20 - annual USATF membership (good for 2009 / 2010)
• $75 - RPAL Express club membership (good for this season)
• $29 - uniform (everyone except Youth Girls and older)
• $65 - speed suit for Youth Girls, Intermediate Girls, Young Women
• $70 - sweat suit
• $6 per race (Fall season meets)
• $35 - Junior Olympic registration fees

If you are on a high school team and will only be competing with RPAL Express for the two Junior Olympic cross country races then you only have to pay:

• $20 - annual USATF membership (good for 2009 / 2010)
• $29 - uniform or $65 if girls speed suit
• $35 - Junior Olympic registration fees

All athletes must be registered for the Junior Olympics by Sunday, November 22 so don't delay ... contact the club right away if you want to compete!  E-mail Coach Maura K @ bookoutgen@yahoo.com.

Cross Country practices 3 days a week

• When:  Monday, Wednesday, Friday

Additional workouts...  if you want to do more then what is listed below please let us know and we can see if you're ready for an adjustment to the schedule.  You can reach Coach Chad @ chad@fleetfeetsacramento.com or Coach Stacey @ staceyworthen@hotmail.com or talk to us at practice.

• Sub-Bantams:  another day of easy running with a duration of 15 minutes (non-race weeks)
• Bantams:  another day of easy running with a duration of 25 minutes (non-race weeks)
• Midgets:  two additional days (1 = 25 minute easy run; 1 = 45 minute easy run) ... on race weeks only the 25 minute run
• Youth:  two additional days (1 = 30 minute easy run; 1 = 50 minute easy run) ... on race weeks only the 30 minute run
• Intermediate/Young:  two additional days (1 = 30 minute easy run; 1 = 50 minute easy run) ... on race weeks only the 30 minute run ... on race weeks the 30 minute run plus a 30 minute cross training exercise ... not running though

Remaining Cross Country Schedule

• Sunday, November 1
  • Mission Valley (Union City) or local Roseville road race
  • Apple Hill Harvest Run @ http://www.applehillrun.org/ (parents need to register their athletes online)
• Sunday, November 15 - RPAL Express (Beals Point)
• Sunday, November 22 - Santa Rosa Express (Spring Lake Park)
• Sunday, November 29 - Region 16 USATF Junior Olympic (Reno, NV)
  • Only qualifier for Nationals (top 20 individuals / top 3 teams advance)
• Saturday, December 12 - USATF Junior Olympic Cross Country Nationals (Reno, NV)