Tuesday, November 23, 2010

END OF THE MCHS XC SEASON BANQUET 12/4/10 6:30PM!

All athletes and parents are invited to the PUMAS

Cross Country End of Season Banquet &
Awards Presentation

When: Saturday, December 4, 6:30 to 9:00 pm

Where: Maria Carrillo High School large gymnasium

Join the team for dinner, a lively slide show featuring season highlights and an awards presentation.

Cost per dinner is $7.00 (includes two types of pasta, salad and garlic bread.) Dinner will be catered by Sally Tomatoes.
Athletes are asked to please bring drink or dessert donations and uniforms to the banquet.

Please submit your reservation below with payment to teammate Ashley Gunderson at school or by mailing to Kristina Gunderson at 2327 Rancho Cabeza Dr. 95404 no later than Friday, November 26. For questions, please contact Kristina at Kristina_Gunderson@yahoo.com or 695-6462.

Volunteers are needed to help as follows:

__5:30 – 6:30 set up __ decorations
__9:00 – 9:30 clean up* __ ice pick up and delivery to gym

(*athletes are expected to help)

To volunteer, please contact Kristin Thigpen at 539-1708 or email at Kristin@thigpendesign.com.
-------------------------------------------------------------------------------------------------------------------------------------------
PUMAS Cross Country End of Season Banquet

Name: ______________________________________________________________

Phone Number: ________________

Total number of dinners Cost per dinner Total Amount Enclosed

__________ x $7.00 each = $________________

Please make checks payable to Kristina Gunderson. Submit this form with payment to Ashley Gunderson at school or mail to Kristina Gunderson by November 26. Questions? Please contact Kristina.


Athletes – remember to bring drink or dessert donation to banquet!

Wednesday, November 10, 2010

1600 Times from Practice today = WOW!

Very, very fast times posted today for everyone at the MCHS track today; XC practicefor an "all-out" 1600:

Men:
-Daniel H = 4:29 (crazy fast for November!)

Boys:
-Armando = 4:40
-Austin R = 4:43
-Dante = 4:44
-Harrison = 4:45
-Austin B = 4:47
-Steve P = 4:49
-Colin G = 4:52
-Martyn = 4:53
-Juicy = 4:57
-Emillio = 4:59
-Colin B = 4:59
-Gus M = 4:59.9999
-Grant = 5:04
-Colin M = 5:08
-Drew = 5:09
-Nick = 5:09
-Simmer = 5:10
-DJ = 5:21
-Dalin = 5:36
-Sam = 5:36
-Jake = 5:59 (previous PR = ~8:40) OMG!?

Girls:
-Brynna = 5:37
-Gretel = 5:51
-Kelly = 5:55
-Ashley = 5:58
-Maddie = 6:02
-Sophia = 6:13
-Alex = 6:14
-Paige = 6:15

NBL Championships = 40 out of 50 runners PR!

...Come get your PR SOCKS!!!

80% (40 out of 50) of our MCHS XC Runners competing in the NBL Championships posted their best time ever on the 3.05 Spring Lake Course!

Ryan A, Colin B, Kelly B, Conner B, Daniel D, Maddy D, Drew G, Colin G, Taylor G, Daniel H, Dante H, Martyn H, Sam H, Trysha H, Emillio H, Nick J, Spencer J, Steven L, Harrison L, Jake L, Austin L, Britini M, Colin M, Schuyler M, Gus M, Nick J, Simmer, Gretel P, Steve P, Sophia R, Alec R, Austin R, DJ, Adam S, Grant S, Brynna T, Jaquelyn V, Paige V, Jonathan L, Katherine W

Detailed results, % PR stacking pending when Ruben has some time to do the spreadsheet analysis. -Special recognition coming soon to the highest % improvement on the team!

> Greg will have PR Socks at practice all next week!

GO PUMAS!

Hotel Information for NCS + State Championships

Hotel information for our upcoming NCS and State Championships:

11/20/10 = NCS Championships:

-Staying Friday night = 11/19/10
La Quinta Hotel
20777 Hesperian Way
HAYWARD, CA 945411
(510) 732-6300

11/27/10 = State Championships:

-Staying Friday night = 11/26/10
Fresno Airport Holiday Inn
5090 East Clinton
FRESNO , CA 93727
(559) 252-3611

Tuesday, November 9, 2010

Thanksgiving Week Training Change!

IMPORTANT CHANGE TO PREVIOUS POST!

Please note! There is school during Thanksgiving week = Monday, 11/22 + Tuesday, 11/23 so

> We will have practices at our usual 3:30 PM NOT at 9:00 AM!

-Coach Greg

MCHS XC Workouts for last 3 weeks of the Season

For our JV roster = thanks for a great season!

...Everyone (including JVs!) are welcome to keep training with the Varsity crew for the next 3 weeks. -Here's our workout schedule:

WEEK #1)

3:30 Monday 11/8/10 = Park Trail > 15 min warm-up run to base of Lake Ilsanjo 3 X hill at race pace > 20-30 min cool down.
3:30 Tuesday 11/9/10 = Howarth Park > 50 min recovery run 4 X 150m build-ups
3:30 Wednesday 11/10/10 = MCHS Track > 10 min warm-up run + drills > 1 X 1600 time trials > full recovery > 1 X 800 > 20 min cool down

NOTE: School Holiday 9:00 AM Thursday 11/11/10 = Meet Ruben at Howarth Park > 60 min recovery run > 4 X Howarth Park dam strides

3:30 Friday 11/12/10 = MCHS warm-up 10 min > 5 X 1K at 90% race pace with 4 min recovery > 10 min cool down
9:00 AM Saturday 11/13/10 = Meet Ruben at Howarth Park for easy 60 min run
Sunday 11/14/10 = Rest!

WEEK #2)
3:30 Monday 11/15/10 = MCHS > 10 min warm-up > warm-up drills > 2 X 10 min tempo with full recovery > 15 min cool down
3:30 Tuesday 11/16/10 = Howarth Park > 50 min recovery run 4 X 200m build-ups
3:30 Wednesday 11/17/10 = MCHS > 10 min warm-up run to gravel creek trail > 20 min run with 5 X 1 min on/off at race pace > 10 min run back to MCHS
3:30 Thursday 11/18/10 = Park Trail > 40 min easy pace run finish with 3 X small dam to 2nd bridge strides (~400m)
3:30 Friday 11/19/10 = MCHS easy 20 min run > drills > roll > 3 X 200 build-ups

NOTE: 6:30 PM Friday 11/19/10 = Leave MCHS (eat dinner at home) for drive to Hotel in Hayward

Saturday 11/20/10 = NCS Championships: Boys race 8:30; Girls race 9:30
Sunday, 11/21/10 = recovery 40 min run easy pace

WEEK #3 = (School Holiday Wed - Fri)
3:30 PM Monday 11/22/10 = Howarth Park > 10 min warm-up run to base of Spring Lake dam > 5 X dam repeats to last bench (~400m) > 20 min cool down
3:30 PM Tuesday 11/23/10 = Park Trail > 50 min easy run finish with 3 X small dam to 2nd bridge strides (~400m)
9:00 AM Wednesday 11/24/10 = MCHS > 10 min run to gravel creek trail > 20 min run with 4 X 1 min on/off at race pace > 10 min run back to MCHS > 4 laps in single file groups rear person “striding” to front
ON YOUR OWN = Thursday 11/25/10 = Easy 40 minute run > 3 X 200 build-ups

NOTE: 11:00 Friday 11/26/10 = Leave MCHS for drive to Fresno > stop for lunch at 1:00 > Shake-out run at Woodward Park 3:30; Check into Hotels at 5:00- 5:30; Dinner 6:30

Saturday 11/27/10 = State Championships: Boys race 8:30; Girls race 9:30

GO PUMAS!

-Coach Greg
Cell: (707) 291-2967

Thursday, November 4, 2010

End Of Season Banquet

                        All athletes and parents are
                              invited to the PUMAS


 Cross Country End of Season Banquet and
                   Awards Presentation
When:   Saturday, December 4, 6:30 to 9:00 pm


Where:  Maria Carrillo High School large gymnasium
Join the team for dinner, a lively slide show featuring season highlights and an awards
presentation.


Cost per dinner is $7.00 (includes two types of pasta, salad and garlic bread.)
Dinner will be catered by Sally Tomatoes.

Athletes are asked to please bring drink or dessert donations and
uniforms to the banquet.

Please submit your reservation below with payment to teammate Ashley Gunderson at school or by mailing  to Kristina Gunderson at  2327 Rancho Cabeza Dr. 95404  no
later than Friday, November 26
.  

For questions, please contact Kristina at Kristina_Gunderson@yahoo.com or 695-6462.


Volunteers are needed to help as follows:
__5:30 – 6:30  set up                      __ decorations

__9:00 – 9:30 clean up*                __  ice pick up and delivery to gym


(*athletes are expected to help)



To volunteer, please contact Kristin Thigpen at 539-1708 or email at Kristin@thigpendesign.com.

-----------------------------------------------------------------------------------------------------------------------------------

                         PUMAS Cross Country End of Season Banquet



Name: ______________________________________________________________

Phone Number: ________________         



Total number of dinners          Cost per dinner            Total Amount Enclosed



      __________                             x      $7.00 each          =     $________________



Please make checks payable to Kristina Gunderson. Submit this form with payment to Ashley Gunderson at school or  mail to Kristina Gunderson by November 26.  Questions?  Please contact Kristina.


Athletes – remember to bring drink or dessert donation and uniform to banquet!

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