Thursday, December 8, 2011

MCHS XC End of the Season Banquet this Sunday, December 11th!

Reminder and details for our End of the 2011 Season MCHS XC Banquet

When? This Sunday, 12/11/11

What time? 6:00-8:30 PM

Where? MCHS Big Gym

...Parents are highly encouraged to attend = our RSVP deadline has already passed, so if you have not already confirmed, contact Kristina Gunderson at Kristina_Gunderson@yahoo.com or call 695-6462 to see if we still have room!

IMPORTANT REMINDER TO ALL MCHS XC ATHLETES:

-Bring your XC uniform! -If you don't turn your uniform in, we'll hold your [very cool] group photo and your MCHS block awards; sorry, but we really, really need to get every uniform back!

-We will have information about Winter Training + the upcoming 2012 MCHS Track Season + 2012 Summer Training + 2012 Tahoe Running Camp + MCHS XC 2012!

Hope to see EVERYONE there!

GO PUMAS!

-Coach Greg
Cell: (707) 291-2967
greg.fogg@comcast.net

Tuesday, November 15, 2011

MCHS XC News

...What's been happening?

NBL Finals:

-MCHS JVs dominate NBL Championships!
-Varsity Girls win NBL pennant for 8th year in a row!
-Varsity Boys come up big to claim 2nd place behind State ranked Piner!
-Great performances all around! ...32 PRs on the Spring Lake course!

...What's coming up?

NCS Championships Saturday, 11/19 Hayward High School (top 3 qualify for State Championships in Fresno on 11/26):

MCHS Varsity Girls ranked 1st in Div II standings
MCHS Varsity Boys ranked 3rd in Div II standings

Saturday, 11/19 = Cars leaving MCHS in two waves:
1) 7:30 AM = Greg and Melanie Bartlett leaving MCHS with Varsity Boys
2) 8:30 AM = Sheryl and Lisa leaving MCHS with Varsity Girls

Boys Div II Varsity race starts 11 AM
Girls Div II Varsity race starts 12:30 PM
-Group lunch after Girls race in Hayward area; details TBD

PRACTICE NEXT WEEK (Starting Monday, 11/21) while school is out:

Monday = 9 AM Practice meeting at MCHS (Cowbell fartleks at Montecito Park)
Tuesday = 9 AM practice meeting at MCHS (drive to Park Trail = easy 45 min run)
Wednesday = 9 AM practice meeting at MCHS (drive to Howarth Park = easy 30 min run + 4 dam repeats)
Thursday = Thanksgiving! = run 30 minutes on your own/stretch
Friday = Leaving 10 AM from MCHS for Fresno; shake-out run at Woodward 2:30
-Staying Friday night at Holiday Inn Fresno Airport (5090 E. Clinton Way, Fresno, CA 93727)
Saturday = STATE CHAMPIONSHIPS!
-Leaving Fresno ~1:30-2:00 should be back at MCHS by 6PM

MCHS XC END OF THE SEASON AWARDS BANQUET = Sunday, December 11th 6:00 - 8:30 PM contact Kristina Gunderson kristina_gunderson@yahoo.com to RSVP.

Questions?! ...Contact Coach Greg at greg.fogg@comcast.net or Cell Phone (707) 291-2967

GO PUMAS!

Monday, November 14, 2011

Maria Carrillo Alumna Leanne Fogg Qualifies for 2011 NCAA XC Championships!

Exciting news over the weekend at the NCAA Western Regional Qualifying Meet at Stanford - Cal Poly senior and Maria Carrillo grad Leanne Fogg qualified for the NCAA Division I Cross Country Championships in Terra Haute, Indiana on November 21.  Coach Greg will be catching a flight directly after the NCS Meet in Hayward to watch the meet live!

Only 4 runners qualified "at large" (individual runners not qualifying with a team) from the Western Region.  Leanne steadily moved up at least 10 spots in the last 2000 meters of the race to finish 2nd among at large runners.  By finishing 16th overall, Leanne became the first Cal Poly woman ever to qualify for the NCAA Division I championships. The race was won by Oregon's Jordan Hasay.  Click here to see highlight video (you can see Leanne at 1:50 mark).

Leanne currently holds the #6 spot on the all-time list of MCHS runners at the Spring Lake Course with a PR of 18:06 in 2004.

See more about Cal Poly's qualifiers here

See all the NCAA championship qualifiers here.

Tuesday, November 8, 2011

Mile Time Trial - November 8, 2011

Results of mile time trials on the track.  Great job everybody - some very impressive runs out there today!

Heat 1

1. Adam Silow, 5:17.44
2. Austin Lynch, 5:23.15
3. Tommy Smail, 5:31.09
4. David Eik, 5:36.66
5. Kelly Birkland, 5:48.66
6. Alec Rennard, 5:52.50
7. Taylor Graham, 5:54.84
8. Jake Luft, 5:59.38
9. Shannon Palladino, 6:00.09
10. Kayla Hordyk, 6:02.94
11. Sophia Mahoney, 6:04.06
12. Kenya Wheeler, 6:05.21
14. Kelly Fitzgerald, 6:07.00
15. Jackie Vandenburg, 6:07.43
16. Haleigh Frye, 6:09.15
17. Paige Vandenburg, 6:11.66
18. Gracie Issel, 6:12.43
19. Jacob Remsing, 6:23.59
20. Claire Gilmartin, 6:25.78
21. Trysh Hicks, 6:33.15
22. Ellie Petty, 6:39.15
23. Eva Byrne, 6:46.53
25. Sarah Williams, 7:13.12
26. KJ Schiffler, 7:23.41
27. Sarah Barker, 7:43.94


Heat 2
1. Dante Hay, 4:42.44
2. Steve Purugannan, 4:45.25
3. Austin Rivas, 4:46.15
4. Drew Gallagher, 4:46.62
5. Harrison Luft, 4:48.24
6. Colin Metcalfe, 4:51.91
7. Emilio Horner, 4:53.06
8. Gus Murray, 4:54.34
9. Colin Bartlett, 4:55.66
10. Ryan Nguyen, 4:58.59
11. Zach West, 5:00.28
12. Nick Jensen, 5:01.09
13. Michael King, 5:03.31
14. Spencer Jones, 5:04.00
15. Ryan Anderson, 5:12.78
17. Eric Hossli, 5:24.97
18. Alex Morrison, 5:26.09
19. Andrea Natoli, 5:26.56
20. Tanner Keefer, 5:42.47

Wednesday, November 2, 2011

NBL XC Finals This Friday, 11/4/11 at Spring Lake!!!

COME CHEER ON OUR TEAM!!!

North Bay League Finals THIS FRIDAY, 11/4/11 at Spring Lake

First race JV Boys = 2:00
JV Girls race follows = ~2:40
Varsity Boys = ~3:10
Varsity Girls = ~3:40
Awards to start = ~4-4:30

Other important dates:

-11/8 = TEAM 1600m TIME TRIAL NEXT TUESDAY MCHS TRACK 3:30

-12/11 = End of the Season Celebration and Dinner = SATURDAY, 12/11, 6:00-8:30 -Contact Kristina Gunderson at kristina_gunderson@yahoo.com to RSVP + $10 per person

Note that although JV roster competition is over after Friday, Varsity competition continues through to the State Championships = 11/26 in Fresno. Varsity top 10 = manditory to attend practice; everyone else is invited/encouraged to join us for practice!

GO PUMAS!

-Coach Greg
greg.fogg@comcast.net
Cell: (707) 291-2967

Tuesday, October 18, 2011

MCHS XC = What's coming up

IMPORTANT CHANGES IN LOCATION FOR OUR NEXT TWO MEETS!

10/19/11 vs. Elsie Allen/Ukiah = change FROM Spring Lake

TO = Elsie Allen High School Campus!

-Bus leaves MCHS 2PM; probably only two races starting 3:45 -Bus returning to MCHS ~6PM

10/26/11 vs. Newman = change FROM MCHS Campus

TO = Spring Lake Course!

-Bus leaves MCHS 2PM; first race = 3:45 with no Bus coming back!


MT SAC ROSTER AND DETAILS:

-Important to give Greg $55 = covers cost of Knotts-Scarry Farm admission ($47!)and Pizza Sat Night

Friday, 10/21 = Run on your own in the AM; leave school after AM break ~10:35 (bring your own lunch to eat) > leaving MCHS parking lot 11:00 > stopping for food Kettleman City ~3:00 > Check into Hotel 7-8:00 > light dinner > lights out 10PM
-Hotel = Best Western Cypress Inn & Suites, 7161 West Katella Ave. Stanton, CA 90680 (714) 527-6680

Saturday, 10/22 = Breakfast by 9AM > leave Hotel at 11AM for races:

2:00 Sophomore Boys (Dante, Colin B, Spencer, Dylan, Nick J, Michael K)
3:35 Varsity Boys (Harrison, Austin R, Colin M, Martyn, Colin G, Ryan N)
4:20 Varsity Girls (Lauren, Andrea, Brynna, Gretel, Kelly, Sophia R, Sophia M)
5:00 JV Boys (Emilio, Drew, Gus M, Grant, Tim)

-Return to Hotel for quick shower + Dinner > leave for Knotts-Scarry Farm > Leaving Knotts-Scarry Farm no later than Midnight

Sunday, 10/23 = Leave Hotel by 8AM > stop for lunch at Kettleman City > arrive in Santa Rosa ~4PM

Call or e-mail Greg with any questions or if you need more information.

GO PUMAS!

Greg Mobile Phone: (707) 291-2967
greg.fogg@comcast.net

Thursday, October 6, 2011

Crystal Springs Invite this Saturday 10/8/11

What: Crystal Springs Invite
When: This Saturday, 10/8/11
Logistics:
Leaving MCHS: = Bus + 4-5 Cars/SUVs LEAVE MCHS 6:15AM (takes ~1 hr 45 min - 2 hrs to get there from MCHS)
Getting back:
-1st wave of runners returning to MCHS = 3:30ish (getting back early for homecoming dance prep)
-2nd wave of runners returning to MCHS = 6:00ish (after brief stop at the beach)

Crystal Springs Cross Country Course Address:
2600 Hallmark Dr.
Belmont, CA 94002

Race Schedule/Roster = Scheduled to take 72 Runners:

9:00AM = Boys JV (12): Sam, Chris C, Tanner, Conner, Kyle, Dalin, Steve L, Alec, Jake L, Brendan, Peter, Kevin
9:30AM = Boys Varsity (7): Tim, Gus, Drew, Alex, Adam, Grant, Austin L
10:00AM = Boys Championship Varsity (7):Colin G, Harrison, Austin R, Colin M, Emilio, Martyn, Steve P
10:30AM = Girls Varsity (7): Lauren, Brynna, TJ, Kelly, Gretel, Sophia R, Ashley
11:00AM = Boys Sophomore (8): Dante, Colin B, Spencer, DJ, Ryan A, Dylan, Michael, Erik H
11:30AM = Girls JV (16): Heidi, Maddie, Haleigh, Sidney, Jessica, Britini, Trysha, Claire, Ellie, Kenya, Drew, Nora, Sarah B, Eva, Sarah W, KJ
12:00AM = Boys Freshman (7): Ryan N, Zack W, David, Tommy, Willie, Lucas, Evan
12:30AM = Girls Frosh/Soph (8): Andrea, Shannon, Sam P, Jackie, Sophia M, Paige, Kayla, Gracie





...Any Questions, contact Greg (707) 291-2967 or greg.fogg@comcast.net






GO PUMAS!

Recap of NBL Meet #1 vs Santa Rosa & Rancho

The coaches have been very pleased with the overall level of improvement we have been seeing in practices lately.

The less experienced runners have advanced to a new level of fitness and are developing a sense of pace so that they are now able to consistently complete more challenging workouts.  Our veteran runners are are now moving through a gentle transition from longer, more endurance oriented workouts to shorter, faster paced work.  In either case,  we have been seeing a very high level of engagement, motivation, effort, and focus.  When we see this is in practice, we begin looking forward to see how this all shows up in competition.

Well on Wednesday we got a little taste for all of that.  At the mid-way point in the season, we can see that we have taken some very significant steps forward.  We will try to highlight a few of those here.

HIGHLIGHT #1 - Entire roster has met minimum time standards - 5 runners ran Spring Lake course for the first time!

We are very pleased and proud to report that on Tuesday before the meet, all of our remaining team members that had not yet achieved the minimum fitness standard (2 miles in 14:00 for boys, 16:30 for girls) were able to do so.  This meant they were able to wear the MCHS jersey in competition for the first time on Wednesday!

HIGHLIGHT #2 - 43 runners achieve their personal records (PRs) on the Spring Lake course!


We had an unusually high proportion of our runners set new personal records.  While some of this was due to very favorable running conditions, most of it was due to just plain hard work and consistency, and that our runners have accepted the challenges that the coaches have put before them.  Congratulations to all runners achieving PRs!  Special recognition goes to Kenya Wheeler-Esquivel, Ellie Petty, and Eva Byrne for improving over 15% from their first race at Spring Lake just 4 weeks ago! 

We have seen many runners morph from "just finishers" to "racers" in a very short period of time!  Welcome to the sport of competitive cross country!  (Click here for complete results)


Name / Prev PR /New PR / % Improv / Time Improv
Wheeler-Esq, K 29:30 23:11 -21.4% 6:19
Petty, Ellie 28:31 23:10 -18.8% 5:21
Byrne, Eva 30:13 25:25 -15.9% 4:48
Azcarraga, L 22:42 19:18 -15.0% 3:24
West, Zack 20:48 17:53 -14.0% 2:55
Gottlieb, J 25:35 22:02 -13.9% 3:33
Barker, Sarah 29:04 25:22 -12.7% 3:42
Frye, Haleigh 24:46 21:48 -12.0% 2:58
Hordyk, Kayla 25:03 22:05 -11.8% 2:58
Issel, Gracie 25:03 22:12 -11.4% 2:51
Smail, Tommy 21:27 19:04 -11.1% 2:23
Frankl, Willie 21:28 19:06 -11.0% 2:22
Gilmartin, C 25:58 23:08 -10.9% 2:50
Keefer, Tanner 21:34 19:15 -10.7% 2:19
Mahoney, Sophia 23:19 20:58 -10.1% 2:21
Nelson, Dylan 19:46 17:50 -9.8% 1:56
Palladino, S 22:35 20:27 -9.4% 2:08
Hossli, Erik 21:17 19:18 -9.3% 1:59
Perry, Samantha 22:41 20:45 -8.5% 1:56
Bellaire, B 22:32 20:44 -8.0% 1:48
Eik, David 20:08 18:36 -7.6% 1:32
VanDenburg, J 22:03 20:50 -5.5% 1:13
Metcalfe, Colin 17:21 16:25 -5.4% 0:56
Rennard, Alec 20:55 20:01 -4.3% 0:54
Natoli, Andrea 19:07 18:18 -4.3% 0:49
Nguyen, Ryan 18:10 17:24 -4.2% 0:46
Dippel, M 22:00 21:12 -3.6% 0:48
Bartlett, Colin 16:59 16:27 -3.1% 0:32
Hicks, Trysha 23:13 22:32 -2.9% 0:41
Hay, Dante 16:53 16:24 -2.9% 0:29
Purugganan, S 17:00 16:32 -2.7% 0:28
Silow, Adam 18:54 18:23 -2.7% 0:31
Jones, Spencer 17:27 16:59 -2.7% 0:28
King, Michael 18:35 18:06 -2.6% 0:29
VanDenburg, P 21:40 21:08 -2.5% 0:32
Murray, Gus 17:12 16:50 -2.1% 0:22
Lynch, Austin 19:25 19:03 -1.9% 0:22
Nicklas, Drew 23:38 23:12 -1.8% 0:26
Kraus, Lauren 18:21 18:07 -1.3% 0:14
Luft, Harrison 16:09 15:57 -1.2% 0:12
Wuu, Timothy 16:47 16:40 -0.7% 0:07
Ramos, Sophia 20:39 20:31 -0.6% 0:08
Birkland, Kelly 19:42 19:40 -0.2% 0:02


HIGHLIGHT #3 - All-Time Lists for Spring Lake Course Dented

For a mid-season dual meet, we also saw some unusally high level performances on the top end of the spectrum (we usually don't see these types of efforts until the end of October or November!).  We had some athletes "pencil in" new entries into the ALL-TIME marks for the Spring Lake Course. (we say"pencil-in" because we anticipate they will be revised again on November 4!)  Congratulations to all of thes following athletes!!
 
* Boys Varsity - team time of 81:21(aggregate time of top 5 runners) was the 21st fastest ever on the course, and the #5 ever for Maria Carrillo.(Harrison Luft 15:57, Colin Gibson 16:12, Austin Rivas 16:23, Dante Hay 16:24, Colin Metcalfe 16:25)
 
* Girls Varsity - team time of 94:26 was the 13th fastest ever on the course, and #7 for MCHS (Lauren Kraus 18:07, Andrea Natoli 18:18, Brynna Thigpen 18:56, Taylor Graham 19:25, Kelly Birkland 19:40)
 
* Andrea Natoli, time of 18:18 makes her the 29th fastest girl to ever run Spring Lake, and 3rd fastest freshman girl ever, the #8 all-time runner from MCHS
 
* Lauren Kraus, time of 18:07 ties her for 22nd on the all-time list, the 17th fastest ever junior girl, and ties her for #6 on the MCHS list with Jacqui Wentz!
 
* JV Teams - the boys and girls JV teams had outstanding performances yesterday - we need to do some research, but we think they may have been the fastest JV performances on record for an NBL competition.  Our 12th fastest runner on the day (ie,5th JV runner) ran 16:59 for boys (Spencer Jones) and 21:06 for girls (Ashley Gunderson).  Most years, the winning JV time at NBL finals is around 17:00 for Boys and 21:00 for girls! 


HIGHLIGHT #4 - Both Boys and Girls Teams Ranked among top teams in NCS Division 2.

According to Cross Country Express, our Boys are currently ranked #2 in NCS Div 2 and the Girls are ranked #1.  All this means is that we are making good progress toward our goal of State Championship Meet berths (must finish among top 3 teams in NCS Div 2 race).  If we continue to train consistently and avoid injury/illness, we will certainly be in the mix to compete for North Coast Section titles and advance to the State Championships!

Friday, September 30, 2011

Half Way Update

This week marks the half way point in the regular season.  So its a good time to take a step back to see the big picture for what's been accomplished and where we are headed!

First Half Highlights
  • We had over 80 students come out initially for the team.  In the first few weeks, we had some kids drop out, and have now settled on a firm roster of 74!  This is the largest roster we have ever carried for Maria Carrillo Cross Country!
  • Many novice runners that had never before run 3 continuous miles have made great leaps forward in their fitness, have made our minimum time standards, and are now able to confidently race 3 miles in competition!  We have a few more runners remaining that are close to making the time standard and are making great progress!  
  • Coaches have been able to get a good reading on each runner's current fitness and training level over the first few weeks.  We have now settled into fairly regular training groups tuned to each athlete's needs.
  • We've done fairly well at several large invitational meets
    • Ed Sias Invite - had close to 40 runners win medals as we had 5 teams place in the top 4 in their respective division race, and the F/S Boys won their division.   There were 40 schools represented at this meet!
    • Viking Opener - we won 5 of the 7 divisions at this meet.
    • Stanford Invitational - the girls finished 6th and boys 10th in Div 2 in this very competitive meet drawing top teams from all over the western US.
  • MCHS Runners of the Week! -each week the coaches select athletes that have stood out for their work in practice and improvement in competition.  We recognize these athletes in front of the the team and award them the MCHS ROW Shirts (can't miss them - BRIGHT neon green!)
    • Week of 8/29 (Rancho Invite) = Nick Jensen, Ashley Gunderson
    • Week of 9/5 (9/7 Interlock + Ed Sias Invite) = Austin Rivas, Shannon Palladino
    • Week of 9/12 (Viking Invite) = Steve Purugganan, Sam, Haleigh Frye 
    • Week of 9/19 (JV Interlock + Stanford) = Spencer Jones, Harrison Luft, Sophia Mahoney,  Brynna Thigpen


Second Half Outlook
  • Upcoming Meets
    • NBL (North Bay League) Meets begin in October - one each Wednesday through the month
    • Crystal Springs Invite (Belmont) on Sat, Oct 8.  This is similar to Ed Sias and Viking Opener, and a great opportunity for our JV runners to shine!
    • 64th Annual Mt SAC Invite (Los Angeles) - Oct 22.  Biggest Cross Country Meet in the World! We will take only 24 runners to this meet.  We will field a Varsity Girls, Varsity Boys, a Sophomore Boys team (these guys were #3 all-time frosh on this course last year), plus an additional 3-5 runners as selected by coaches in a JV race.  More info about Mt SAC to follow!
    • NBL Finals - Nov 4 - this is the big end of season meet for most of our team!  (only varsity competes in the last two meets).
    • North Coast Section Meet, Hayward - Nov 19.  Top 3 teams in our division (Div 2) move on to the state meet in Fresno.  We believe our boys have a good shot of finishing in the top 2, and the girls have a solid chance to win NCS.
    • State Championships, Fresno, Nov 26. 

Tuesday, September 20, 2011

Wednesday, 9/21/11 = JV Meet in Petaluma + Tempo 7:30PM

...What's happening next for MCHS XC = Wednesday, 9/21/11:

First: JV Meet in Petaluma:

-Bus Leaves MCHS 1:50
-First race = JV Boys 3:45, then JV Girls, should be back at MCHS 6PM-ish

Where: Shollenberger Park, Petaluma

Directions: Exit 101 at the 116 exit and head towards Sonoma. Turn right at So. McDowell Blvd. Park is located on Cader Lane, but very limited parking in the park itself. You can find some parking on Corporate Circle or try the lot next to the park which is part of Camelbak.

Next: For Stanford Invite roster only, starting at 7:30PM = 20 MINUTE NIGHT TEMPO (yeah!) at MCHS track

Any questions, call Greg at (707) 291-2967 or e-mail greg_fogg@comcast.net

Thursday, September 15, 2011

Pasta Feed on Friday, September 16 + Viking Schedule!

MCHS XC Pasta Feed Friday Night!!!
Where: 603 Scotland Drive

When: Friday 9/16 from 7-9pm* (time pushed back so you can make both the pasta feed and Heart & Sole Racing Flat Event-see below for details)

What to bring:
  • Suit & Towel for swimming +
  • Freshman Boys: Bread
  • Freshman Girls: Salad
  • Sophomores: Dessert
  • Juniors: Salad
  • Seniors: Drinks
Directions: Hwy 12, Left on Los Alamos, Left on Scotland.

Go Pumas!!!
Any further questions regarding pasta feeds, please contact Kristina Gunderson - kristina_gunderson@yahoo.com
*Heart & Sole is having a big racing flat promotion late Friday afternoon for all the local high school XC kids; they will be giving away prizes and have pizza, etc...

Viking Opener Lineups and Race Schedule

Be at the Spring Lake starting line by 9AM with the exception of the first two races (Frosh/Soph Boys and Frosh/Soph Girls who need to be there earilier- 1 hour before their race time.) 
Greg will be there by 7:30-7:45AM for early set-up.

Race Time and Rosters:

  • 9:00 AM = Boys Frosh/Soph (5 max): Colin B, Dante, Spencer, Nick, Ryan N (1st sub = DJ)
  • 9:20 AM = Girls Frosh/Soph (5 max): Andrea, Shannon, Paige, Sam, Sophia M (1st sub = Kayla)
  • 10:15 AM = Boys Junior (5 max): Harrison, Colin M, Rohan, Alex M, Conner (?) (1st sub = Alec)
  • 10:30 AM = Junior/Senior Girls (5 max): Lauren, Brynna, TJ, Gretel, Kelly B, (1st sub = Sophia R)
  • 11:00 AM = Open Girls = everyone else!
  • 11:25 AM = Senior Boys (5 max): Austin R, Steve P, Emilio, Gus, Colin G
  • 11:45 AM = Open Boys = everyone else!
  • Awards = 12:30ish… Should be done around 1:15!

Tuesday, September 13, 2011

The 411 on Viking Invite, September 17

  • Driving Instructions! - Greg will distribute parking passes at practice on Friday (or make alternate arrangements to get them.)  You will need to park at Swimming Lagoon parking lot (click on map left to enlarge- Montgomery Drive to Channel Drive to Violetti entrance) - BUSSES ONLY will be allowed at Oak Knolls "back entrance" via Hoen!
  • Athletes! Please verify that the information on your race tag is correct, especially the specified gender and grade level. Otherwise, you may be disqualified from your race. You may only compete in your grade level race or the Open race - you may not 'race up' a division.  If there is any problem - please let Ruben know!
  • Results! Will be posted on site as they become available, and can also be viewed online at: http://www.dyestatcal.com/ and http://www.northbay.com/running/
  • Concession services! Will include hot breakfast items provided by Bruno's on 4th. Cash only!

Thursday, September 8, 2011

9/7/11 Interlock Results + Upcoming Saturday, 9/10/11 Ed Sias Invite Highlights!

Overall, great team results from the 9/7 NBL/SCL INTERLOCK with Cardinal Newman, El Molino, Piner and Casa Grande at Spring Lake.

It was a dry/hot ~92 degree day and our strategy of going out controlled for the first mile was very well executed by most everyone! -PRs we're limited as this was the first time on the Spring Lake course for ~28% of the runners on the roster. Lauren Kraus got a personal best and Andrea's time of 19:07 is #18 on the all-time Redwood Empire List for Freshmen Girls.

Special thanks to all the parents that helped us host a successful competition; for most, it was the first time with new responsibilities and everyone did great!

Full race results from our 9/7 interlock + pics can be found on the Press Democrat's website:

www.northbay.com/running/11xc0907.html

WHAT'S NEXT? ...This Saturday, 9/10 = ED SIAS INVITE with 40 schools competing and over 2000 runners at Hidden Valley Park in Martinez! Link to the event website for more details + video, pics and results from previous years:

www.mdusd.k12.ca.us/collegepark/Track/edsias/edsiasfrontPAGE.html

Logistics = Be at MCHS 6:15 = Bus leaves at 6:30; we should arrive at 8:00 with the first race at 9:00; we'll leave at 2:45-3:00ish and expect to be back at MCHS around 4:30 PM.

Important! -Pack a lunch or bring some $$ to buy something to eat = there will be a BBQ at the park we're running at. -Also, bring a water bottle and [especially for girls who run later in the day] remember to eat something and keep hydrated throughout the day!

Ed Sias schedule (Greg will share at Friday's practice which race each runner is entered in):

MCHS XC has a total of 66 runners entered in 9 races:

8:30 = Community, Jr. High, Coach's Race
9:00 = Boys Frosh (8 entries)
9:25 = Boys JV (7 entries)
9:50 = Boys Frosh/Soph (7 entries)
10:15 = Boys Frosh/Soph and JV (10 entries)
11:05 = Boys Varsity (7 entries)
11:30 = Girls JV (7 entries)
11:55 = Girls Frosh/Soph (7 entries)
12:20 = Girls Frosh/Soph and JV (5 entries)
1:10 = Girls Varsity (7 entries)

Break

2:00 = Awards Ceremony and Dance Party (+ lots of shwag give-aways!)

GO PUMAS!

-Coach Greg
Cell: (707) 291-2967
greg.fogg@comcast.net

Monday, September 5, 2011

PR Report for Rancho Invite & MCHS Runners of the Week!

Overall, excellent effort by the Pumas at the Rancho Invite!  For many, this was their first competitive cross country meet, and the coaches were very pleased with what we saw - some very strong efforts by the rookies!  In addition, there were 39 runners competing that had run the Rancho course at least once before - of those 19 had PR's - GREAT JOB! (the list follows below).  Many more effectively matched their PRs - falling just a few seconds short.  Special congratulations are in order for Dylan Nelson, Drew Gallagher, and Paige VanDenberg - all had huge % improvements over their previous bests!

Complete meet results (plus some photos) can be found at the Northbay Running site.

Click here for more photos courtesy of Stephen Eik.

Runners of the Week:  The coaches have selected Nick Jensen and Ashley Gunderson as the MCHS runners for the past week.  Not only did each have very significant time drops over already solid PR's, they also showed confidence and competitive spirit with some aggressive (but sensible) moves in their respective races! A few others we'll mention with notable efforts: Spencer Jones, Ryan Nguyen, Andrea Natoli, Shannon Palladino, and Sophia Mahoney.  Finally, props to Lauren Kraus for running a very disciplined, even paced race (mile splits 5:56, 6:07, 5:57 [adjusted to full mile]- WOW!)

Previous PR
Time on 9/3
%Drop
Dylan Nelson
20:07
18:25
-8.5%
Drew Gallagher
18:59
17:59
-5.3%
Nick Jensen
17:33
16:43
-4.7%
Colin Bartlett
17:30
16:48
-4.0%
Dante Hay
17:27
16:47
-3.8%
Spencer Jones
17:57
17:19
-3.5%
Gus Murray
17:39
17:05
-3.2%
Colin Metcalfe
18:20
17:54
-2.4%
Jake Luft
21:19
20:58
-1.6%
Steve Puruganan
16:53
16:40
-1.3%
Austin Rivas
16:28
16:16
-1.2%
Austin Lynch
19:43
19:29
-1.2%




Paige VanDenberg
23:00
22:00
-4.3%
Ashley Gunderson
22:02
21:16
-3.5%
Kelly Birkland
20:42
20:14
-2.3%
Lauren Kraus
18:12
17:49
-2.1%
Brynna Thigpen
19:20
18:57
-2.0%
Jackie VanDenberg
22:29
22:17
-0.9%
Sarah Barker
27:40
27:26
-0.8%

Saturday, September 3, 2011

Reminder = Workout Monday 9AM Labor Day at Howarth Park + Summary of Next 2 Weeks of Workouts

Hi MCHS XC Athletes, Parents and Fans,

Great kick-off to the season at the Rancho Invite = over 1/2 of our athletes with personal bests!

...More details/highlights coming over the next few days; stay tuned!

REMINDERS AND SUMMARY OF WORKOUTS OVER NEXT 2 WEEKS:

> Mon, 9/5 (Labor Day Holiday) 9AM = Spring Lake course intervals from Howarth Park

Tue, 9/6 = Cross Training + easy run from Howarth Park
Wed, 9/7 = MCHS Hosts Interlock at Spring Lake (first race JVB 3:45 > JVG > VB >VG)
Thu, 9/8 = Cross Training + easy run from MCHS
Fri, 9/9 = Medium pace run from Channel Dr.
Sat, 9/10 = Ed Sias Invite BE THERE 6:15 bus leaves MCHS 6:30 (first race 9AM)
Sun, 9/11 = REST -Catch-up with your homework!

Mon, 9/12 = 5 X Richardson Hill + 1 Mile at race pace from Channel Dr.
Tue, 9/13 = Cross Training + easy run from MCHS
Wed, 9/14 = 4 mi tempo from Park Trail
Thu, 9/15 = Cross Training + easy run from MCHS
Fri, 9/16 = Practice Spring Lake course starts/easy run from Howarth Park
Sat, 9/17 = Viking Opener at Spring Lake (first race 9AM > Awards 12:10PM)
Sun, 9/18 = REST -Catch-up with your homework!

24 HOUR RUN-A-THON SUMMARY:

WOW! ...We completed 990 laps (2nd best all-time!) and have raised $840 + $1260 cash from Oliver's + $600 checks = $2700 thus far! ...Still hoping to collect an additional $1300 to meet our goal of $4K! -Keep collecting donations to help us reach our goal! Special thanks to Nancy Thiele and Melanie Bartlett for coordinating all the fundraising activities with the help of several dedicated parents who were there from 7AM - 2PM working the garage sale!

NEXT UPDATE WILL INCLUDE:

Highlights from Coaches for Fri, 9/3 Rancho Invite results
Confirming Parent Help for Wed, 9/7 Interlock at Spring Lake
Rosters and details for Sat, 9/10 Ed Sias Invite

-Coach Greg
Cell: (707) 291-2967
greg.fogg@comcast.net



Friday, September 2, 2011

Race Friday, Sep 2 at Rancho Cotate HS

Directions:  Race begins and ends on the track, within the football stadium.
Click here for driving directions to Rancho Cotate HS.

Race Schedule:
  • 400 PM JV Boys
  • 430 PM JV Girls
  • 500 PM Varsity Boys
  • 530 PM Varsity Girls

Wednesday, August 31, 2011

Pasta Feed on Thursday, September 1!

Where: Nicklas' House  1015 Winding Ridge Rd., Santa Rosa, 95404 (Link to Map)

When: 6pm - 8pm

What to Bring:
  • Freshman: Bread
  • Sophomores: Dessert
  • Juniors: Salad
  • Seniors: Drinks
  • Everyone: good manners, courtesy and decorum!

Monday, August 22, 2011

MCHS Parent Team Meeting Friday + 24 Hour Run-A-Thon Schedule Saturday

MCHS XC TEAM PARENT MEETING!

When: This Friday, August 26th at 5:30 PM (should take ~45 minutes)
Who: Only Parents!
Where: MCHS Track, west-side bleachers
Topics:
-Meet the Coaching Staff
-MCHS XC ProgramOverview
-Communication (www.mchsxc.blogspot.com)
-Team/Individual Expectations
-Schedule Overview
-Sign-up for help (Driving, Pasta Feeds, Fundraising, Helping with home meets)
-Questions?

24 HOUR RUN-A-THON SCHEDULE FOR 8/27/11:

> Will also need athletes/parents to help with tables in front of Safeway, Olivers and with Garage Sale in MCHS Parking Lot through-out the day!

-Seniors = 8AM-10AM
-Juniors = 10AM-Noon
-Sophomores = Noon-2PM
-Freshmen = 2PM-4PM
-Parents, Alumni and Coaches = 4PM-6PM
-Seniors = 6PM-8PM
-Juniors = 8PM-10PM
-Freshmen = 10PM-Midnight (change from previous flyer)
-Sophomores = Midnight-2AM (change from previous flyer)
-Parents, Alumni and Coaches = 2AM-4AM
-Seniors = 4AM-6AM
-Juniors = 6AM-8AM


MCHS XC 2011 Competition Schedule!

September:
9/2 Friday = Rancho Invite, RHCS, Rohnert Park meet starts 4PM
9/7 Wednesday = NBL/SCL Interlock #1, Spring Lake Santa Rosa, meet starts 3:45PM
9/10 Saturday = Ed Sias Invite, Hidden Valley Park, Martinez, bus leaving school 6:30 AM
9/17 Saturday = Viking Opener, Spring Lake, Santa Rosa, meet starts 9AM
9/21 Wednesday = NBL/SCL Interlock #2, Ellis Creek Park, Petaluma, meet starts 3:45PM
9/24 Saturday = Stanford Invite (Varsity Only), Stanford Golf Course, meet starts 12:10PM

October:
10/5 Wednesday = NBL #1 vs. Rancho/Santa Rosa, Spring Lake, meet starts 3:45PM
10/8 Saturday = Crystal Springs Invite, Belmont, bus leaves MCHS 6:15AM
10/11 Tuesday = NBL #2 vs. Montgomery/Piner, Foothill Park, Windsor, meet starts 3:45PM
10/19 Wednesday = NBL#3 vs. Elsie/Ukiah, Spring Lake or Elsie HS (TBD) meet starts 3:45PM
10/22 Saturday = Mt SAC Invite (Limited Roster), Walnut, leaving Friday Noon, race TBD in AM on Saturday
10/26 Wednesday = NBL #4 vs. Newman at MCHS Campus or Spring Lake, meet starts 3:45PM

November:
11/4 Friday = NBL Championships at Spring Lake, meet starts 2PM
11/19 Saturday = NCS Championships (Varsity Only), Hayward High School meet time = TBD
11/26 Saturday = State Championships (Varsity Only), Fresno, meet time = TBD

Saturday, July 30, 2011

Reminder = Monday Tahoe Running Camp Planning Meeting 6PM at the Foggs

What: Tahoe Running Camp Planning Meeting at the Foggs

When: Monday, August 1st 6PM

Where: 4525 Ranchette Road, Santa Rosa, CA 95409 (our road isn't marked; look for balloons) -OK to park at the Santa Rosa Bible Church (corner of Wallace/Badger) if there's not enough room on our road.

Meeting should last ~1 hour, but stick around for Hot Dog BBQ!

IMPORTANT TO BRING WITH YOU:

1) A signed medical consent/release of liability form (Greg already sent via e-mail a few days ago + will have more forms available at this meeting)

2) You must have your MCHS jersey turned in if you still have it (based on Grant's list)

-Greg
Cell:(707) 291-2967
E-mail: greg.fogg@comcast.net

Thursday, July 28, 2011

Lowder Pancake Run Saturday, 7/30/11

When: Saturday, 7/30/11 starting at 8:30 AM (arriving at the Lowder's 9:30-10:00ish)

Where: Departing from Channel Dr. > 8.3 mile run to the Lowder's (on Lawndale Dr.) = a great warm-up for our Tahoe Camp Spooner Run!

What's Happening: ...Hey, it's always happening a the Lowder's! ...Pancakes, OJ and watermelon provided + swimming pool + trampoline + lots of fun! -Also, strong possibility of several spontaneous dance parties breaking out!

Runners: Please confirm you are planning to attend via e-mail or text to Greg

Parents: I need 3-4 more drivers to help in shuttling cars from Channel to the Lowder's

-Check out all the details of this route available from Ruben's Garmin from last year's 10/2/10 run:

http://connect.garmin.com/activity/51401084

-Greg
Cell: (707) 291-2967
E-mail: greg.fogg@comcast.net

Friday, July 8, 2011

MCHS XC Garage Sale Reminder = Tomorrow 8AM - 2PM!

Tomorrow, Saturday July 9th is our MCHS XC fundraising Garage Sale at the MCHS Parking Lot = 8AM to 2PM.

Please bring ANY merchandise priced to sell = 100% of proceeds will go to our team expense funds!

...Nancy and I have received only a few responses from everyone, but hope more of you are planning to make and help support our team!

> If you are planning on bringing merchandise or can help with set-up tomorrow and post signs starting at 7AM, please contact:

Nancy Thiele: mitch.thiele@comcast.net or cell: (707) 478-4354

Greg Fogg: greg.fogg@comcast.net or cell: (707) 291-2967

Friday, June 24, 2011

Mark the Date!!! -Saturday, July 9th is our MCHS XC Garage Sale

...CLEAN OUT THAT GARAGE!!

What: MCHS XC Garage Sale Fundraiser

When: Saturday, July 9th from 8 AM - 2 PM

Where: MCHS Parking Lot

...Please bring what you can priced to sell and we'll haul it away when the sale is done.

100% OF ALL SALES WILL GO TO OUR MCHS XC EXPENSE FUND!

We'll need help to set-up as early as 7PM + a few trucks to help haul stuff away we don't sell.

-If you CAN help out or plan on dropping off some merchandize for sale, contact:

Nancy Theile = e-mail: mitch.thiele@comcast.net or cell: (707) 478-4354

Greg Fogg = e-mail: greg.fogg@comcast.net or cell: (707) 291-2967

Sunday, June 5, 2011

Tahoe Running Camp Roster + Sharon Baer Camp Mom!

Great News! -Sharon Baer has committed once again to be our Tahoe Running Camp Mom!

...Looking forward to another year of great fun, great conversation, oh yeah and GREAT FOOD!

Tahoe Running Camp roster as of 6/5/11:

Campers (62):
Anderson, R
Barker, S
Bartlett, C
Birkland, K
Brady, C
Christensen, E
Conners, C
Dipple, M
Eik, D
Frankl, W
Gallagher, D
Gunderson, A
Gunderson, K
Halverson, J
Hay, D
Hayden, N
Henderson, M
Herniman, P
Herniman, S
Hicks, T
Hordyk, K
Horner, E
Jensen, N
Jones, S
Jones, T
King, M
Kraus, L
Lao, S
Lee, K
Luft, H
Luft, J
Lynch, A
Metcalf, C
Mills, M
Murray, G
Natoli, A
Nelson, D
Nguyen, R
Nhan, A
Nicklas, D
Nijjar, S
Orr, C
Pallidino, S
Perry, S
Petrie, G
Piersol, A
Purugganan, S
Quinn, M
Ramirez, A
Ramos, S
Rivan, A
Russell, DJ
Solari, T
Siloh, A
Silverstein, G
Smith, K
Talkington, Lauren
Thiele, H
Thigpen, B
VanDenburg, J
VanDenburg, P
Welch, O

Alumni (8):
Fogg, Leanne
Greenstein, Gus
Lucia, Jesse
Barker, Bryan
Bormeth, Peter
Rich, Matt
Nicklas, James
Hauptman, Daniel

Alumni Pending (2):
Ramirez, James
Garza, Margie

Camper Waiting List (3):
Smail, T
Gottlieb, J
Haley, H

Reminder = Tahoe Running Camp Planning Meeting is on Monday, 8/1/11 at Greg's House 6PM!

See ya on the trails!

-Coach Greg
Cell: (707) 291-2967
E-Mail: greg.fogg@comcast.net
4525 Ranchette Road
Santa Rosa, CA 95409

Thursday, June 2, 2011

Reminder = Group Runs Start Monday, June 6th!

Yeah! ...We'll be meeting for group runs starting next Monday, June 6th:

Mon: 8:30 AM Channel Dr. or 6 PM Howarth Park

Tue: On your own!

Wed: 6 PM Park Trail

Thu: 8:30 AM Channel Dr. or 6 PM Howarth Park

Fri: On your own!

Sat: On your own! (best to use this day for a longer run)

Sun: Rest!

Expectation is that everyone is working up to 25 miles/week. -Greg and Ruben will have training logs (if you don't already have one) and specific workout plans for anyone ready to run 35-40+ miles/week!

Call me or e-mail me if you have any questions.

See ya on the trails!

-Greg
Cell: (707) 291-2967
E-Mail: greg.fogg@comcast.net

Monday, May 23, 2011

Summer Running Starts June 6th!

SUMMER RUNS BEGINNING IN JUST A FEW WEEKS = MONDAY, JUNE 6th!

MONDAYS:
-8:30 AM at Channel Dr.
-or 6:00 PM at Howarth Park

WEDNESDAYS:
-6:00 PM at Park Trail (we'll have watermelon on ice!)

THURSDAYS:
-8:00 AM at Channel Dr.
-or 6:00 PM at Howarth Park

IMPORTANT PRINCIPLES TO FOLLOW FOR A GREAT SUMMER OF TRAINING:

-Everyone should take 2 weeks off after your last track meet before you start training for XC; great mental break + give your body a chance to recover physically

-Start ramping mileage gradual; everyone should be working towards a goal of running at least 25 miles/week; pay close attention to how your body is reacting to your runs and adjust

-Varsity expectation = ramp to 35-40 miles/week minimum; Greg will give provide each of you more details/specifics for interval and tempo-type workouts

-Consistency is key! ...Very Important to avoid gaps missing your run; if you're squeezed for time, jut get in a "quick" 4 mile run!

-Get in at least one "quality" interval type run each week (see Greg for details/pace guidelines)

-Always take one day-off each week minimum

-Get in one long run each week = 7+ miles at a steady/"conversational" pace

-For most runs, try to stick with ~60+ seconds per mile guideline based on your 5K or 3 mile race pace

-Incorporate hills into your runs = great strength training!

-AB-solutely important to work your core + push-ups two or three times/wk = this will really,really help to make you a stronger athlete, a stronger runner and most important, will help get your body aclimated to the rigors of training for the upcoming [long] season ahead!

...Hope everyone has a great summer; see you on the trails!

-Greg
Cell: (707) 291-2967
greg.fogg@comcast.net

Wednesday, April 20, 2011

2011 Tahoe Running Camp Update = 55 Runners Signed Up And Still Counting!

4/20/11 Update on Tahoe Running Camp (Aug 6 - Aug 8, 2011)

> Note this year max # of runners allowed = 65!

Payment Received and Confirmed:
C Metcalf
J Halverson
C Brady
S Herniman
E Christensen
T Hicks
N Jensen
R Anderson
G Silverstein
M King
G Petrie
S Perry
D Eik
O Welch
M Quinn
A Nhan
A Lynch
S Ramos
E Horner
R Nguyen
D Gallagher
B Thigpen
C Orr
A Siloh
M Mills
S Lao
C Conners
A Rivas
D Nicklas
P Vandenburg
J Vandenburg
C Bartlett
T Jones
S Jones
S Nijjar
T Scolari
P Herniman
K Lee
A Piersol
D Hay
A Gunderson
K Gunderson
H Luft
J Luft
L Talkington
L Kraus
G Murray
M Henderson
DJ Russell
S Pallidino

RSVP Received but $85 check not yet received:
K Birkland
S Purugganan
D Nelson
N Hayden
A Ramirez

Couselors Confirmed:
J Nicklas
G Greenstein
J Lucia
J Ramirez
L Fogg

Stay tuned for more Tahoe Running Camp information to be posted on this Blog in May!

Contact Greg Fogg for more information:
4525 Ranchette Road, Santa Rosa, CA 95409
Cell: (707) 291-2967
e-Mail: greg.fogg@comcast.net

Sunday, March 27, 2011

2011 Tahoe Running Camp (8/6/11-8/10/11) is filling up!

...Have you signed up yet? -If not, you better get your RSVP and $$$ in!

Maximum campers this year is 65 and we already have 29 RSVPs! -Remember, you're spot is not reserved until your check for $85 is received.

...OK, I want to sign-up, but what do I do?!
1) Send an RSVP e-mail to Greg at greg.fogg@comcast.net
2) Make a check to "Greg Fogg" and send via mail or drop off at home: 4525 Ranchette Road, Santa Rosa, CA 95409

2011 Tahoe Running Camp Details = 8/6/11 - 8/10/11
-8/6/11 (Saturday) = meet at MCHS 9AM; leaving 10AM
-4 nights at Zephyr Cove Campground
-8/10/11 (Wednesday) = returning to MCHS ~1:30 in time for orientation/registration

Current Camper List = 29

Thigpen, B (paid)
Anderson, R (paid)
Jensen, N (paid)
Hicks, T (paid)
Christensen, E (paid)
Herniman, S (paid)
Brady, C (paid)
Eik, D (paid)
Lynch, A (paid)
Nhan, A (paid)
Horner, E (paid)
Perry, S (paid)
Welch, O (paid)
Siloh, A (paid)
Mills, M (paid)
Lao, S (paid)
Metcalf, C
Gallagher, D
Nguyen, R
Silverstein, G
Halverson, J
Petrie, G
Birkland, K
King, M
Ramos, S
Quinn, M
Orr, C
Rivas, A
Conners, C

...Keep on running :)

-Greg Cell:
(707) 291-2967

Monday, February 28, 2011

Mark the Date = 2011 Tahoe Running Camp!

2011 Tahoe Running Camp = 8/6/11 - 8/10/11

Details:
-8/6/11 (Saturday) = meet at MCHS 9AM; leaving 10AM
-4 nights at Zephyr Cove Campground
-8/10/11 (Wednesday) = returning to MCHS ~1:30 in time for orientation/registration

Note: These dates/plans are all predicated on the first day of school = 8/16/11

IMPORTANT = e-mail Greg to confirm you want to attend and get your check in for $85 per person to reserve your spot; WE WILL NOT BE TAKING MORE THAN 65 RUNNERS THIS YEAR, so first come = first priority!

...I will occasionally post attendance on this blog just to keep everyone aware of how much space we have left.

Keep on running :)

Greg Fogg
e-mail: greg.fogg@comcast.net
Cell: (707) 291-2967

Monday, January 17, 2011

Leanne Fogg's / Cal Poly 10 Minute Killer Ab Routine!

If you can't complete this workout in 10 minutes straight, that's OK = it's super tough!

Options:
-Start out doing 5-8 minutes of this routine; work up to the total 10 minutes
-Change each 30 second routine for 25 seconds / each 1 minute routine for 45 seconds
-Take a 1-2 minute break at 5 minutes (after exercise #10)

Set your watch to 30 second (:30) intervals and begin in the sit-up position; important to concentrate on good form throughout this routine most movements are short range of motion = 6"

1) :30 CRUNCH = legs extended hands on head / balance in middle > come together
2) :30 OBLIQUE CRUNCH = on side; one leg bent > reach elbow to opposite knee
3) :30 OBLIQUE CRUNCH = same as #2; switch sides
4) :30 FLOWER PICKERS = legs extended/feet off ground > reach hands across stomach side-side
5) :30 PENGUINS = legs extended/feet off ground > alternate on each side reaching towards ankles
6) :30 BICYCLE = sit-up position > alternate elbows to knees (harder = 4 reps slow/8 fast; repeat)
7) :30 LOWER ABS = flat on ground with on heel on top of toes > sit-up with arms across chest
8) :30 LOWER ABS = same as #8; switch feet
9) :30 FLUTTERS = legs extended/feet off ground > move legs up/down (harder = sissor motion)
10) :30 V-SITS = start flat on ground/legs together/arms above head > raise arms + legs to make V-shape repeat short range motion from middle
11) 1:00 FRONT PLANK = hold body up weight on forarms/toes > hold (keep back straight + harder = come up on on arm/alternate)
12) 1:00 SIDE PLANK = hold body up on side/legs slightly crossed/top arm on head weight on bottom forearm (harder = lift top leg or dip hips)
13) 1:00 SIDE PLANK = same as #12; switch sides
14) :30 OBLIQUE REACH = sit-up position on side/knees bent/legs slightly crossed/bottom arm on head > reach top arm/hand towards ankle
15) :30 OBLIQUE REACH = same as #14; switch sides
16) :30 STRAIGHT REACH = sit-up position/keep arms on side > reach both hands towards ankles
17) :30 JACKNIFE = flat on ground/legs straight/arms above head > reach hand to opposite toe; keep switching (key is to meet in the middle)

DONE!

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