IMPORTANT REMINDERS:
TAHOE RUNNING CAMP PLANNING MEETING: Monday, 7/30/12 starting at 6PM at the Foggs
-Address: 4525 Ranchette Road Santa Rosa, CA 95409 (Ranchette Road is a private road and easy to miss only ~400 meters driving north past the corner of Brush Creek and Wallace) third house on the left with the big front porch.
-Get there early; it may be difficult to park on our street!
-OK to park at the Santa Rosa Bible Church (corner of Brush Creek/Wallace) and walk to the Fogg's house.
VERY IMPORTANT: EVERYONE NEEDS TO HAVE THEIR MEDICAL RELEASE FORM FILLED OUT AND SIGNED BY YOUR PARENTS/GUARDIAN OR YOU CAN'T GO TO CAMP!
NO 6PM RUN ON MONDAY! ...EVERYONE ENCOURAGED TO JOIN OUR 8AM GROUP RUN AT CHANNEL DRIVE
Check out the shortcut page with lots of information posted:
Competition Schedule
Running Routes
MCHS Athletic Packet
> NEW: Tahoe Running Camp Information:
-Detailed Camp Schedule
-Medical Release Form
-What to Bring to Camp List
-Zephyr Cove Campground Map (We have sites #3-#10,then adding #1 and #2 on Saturday)
Any questions, contact Greg
Cell: (707) 291-2967
e-mail: greg.fogg@comcast.net
Saturday, July 28, 2012
Friday, July 27, 2012
Mental Toughness - Meditation of the Day
In honor of the opening ceremonies of the London Olympics, let's take a look back to this race from 1964...how would you respond if you got shoved out into lane 3?
Sunday, July 22, 2012
Summer Update #6 Important Dates Coming up + Intro to Mental Toughness Training
...Tahoe Running Camp is only 11 days away!
...1st day of MCHS XC practice is only 3 weeks away!
REMINDER: IMPORTANT DATES COMING UP FOR JULY and AUGUST:
JULY: Get your sports physical done! -Download and fill-out MCHS PAC Athletic Packet off the MCHS School website: http://www.mariacarrillohighschool.com/athletics/Pages/AthleticPacket.aspx
JULY 30: Tahoe Running Camp planning meeting 6PM at the Foggs (4525 Ranchette Road, SR 95409; street may be full; OK to park on corner of Wallace/Badger at SR Bible Church School parking lot)
AUGUST 2-AUGUST 7: Tahoe Running Camp, Zephyr Cove Campground
AUGUST 13: MCHS On-Campus Orientation (Seniors 8:30, Juniors 10:30, Sophomores 1:00), then 3:00 First Day of MCHS XC Practice!
AUGUST 14: MCHS On-Campus Orientation for Freshmen starting 9AM with BBQ at Noon
AUGUST 20: MCHS First Day of School
AUGUST 22: Parent Team Meeting 5:30 PM at MCHS Track
AUGUST 25: MCHS XC Fundraiser Day Rummage Sale (start saving stuff!) + 24 Hour Run-A-Thon
-Contact either Melanie Barlett rmbartlett5@aol.com or Jennifer Jensen psychicjen@sbcglobal.net if you have questions regarding our Rummage Sale
AUGUST 31: Our first competition! -Rancho Invite at RCHS
AN INTRODUCTION TO MENTAL TOUGHNESS TRAINING!
This upcoming Cross Country season we’ll be doing specific exercises, incorporating drills and developing skills for MENTAL TOUGHNESS to enhance your training and racing experience!
Most of the content for our toughness training will be based on the book, The New Toughness Training For Sports –by James E. Loehr. …If you are interested in learning more from this book, call or e-mail me as I have copies available I can loan to you.
DEFINITION OF MENTAL TOUGHNESS: The ability to consistently perform toward the upper range of your talent and skill regardless of competitive circumstances.
The framework we’ll be working from is based on 3 primary components identified in this book mentioned above, The New Toughness Training for Sports:
1) Physical
2) Mental
3) Emotional
MENTAL TOUGHNESS TRAINING PART I: (AWARENESS, SELF-BELIEF and THE FOUR Cs)
AWARENESS! Basic facts and a few important insights about Toughness:
Toughness can be learned!
Toughness is the skill that enables you to bring all your talent and skill to life on demand
Toughness achieved is Ideal Performance State (IPS) control!
Toughness is the ability to consistently access empowering emotions during competition
Emotions run the performance show but in the final analysis, toughness is physical!
SELF-BELIEF! This is vital ingredient for every successful athlete. …Simply stated, you really need to believe in yourself! …Stated in different terms, you need to BE YOUR OWN HERO! OK, so let’s start with assessing your current state of self-belief. -Here’s some criteria I borrowed from the Campolindo High School Track/XC website:
.jpg)
TRAITS OF STRONG SELF BELIEF:
-Sense of responsibility for outcomes
-Accepts compliments graciously
TRAITS OF WEAK SELF BELIEF:
-Negative thoughts of doubt, failure, defeat (“limiting beliefs”)
-Feelings of anxiety, dread, fear
-Focus on others and/or factors beyond control
-Lack of commitment
-Frustrated by setbacks
-Blames factors beyond self for outcome
-Dismiss compliments
THE FOUR Cs! …How to know when you’ve “Arrived” to peak Mental Toughness:
COMMITMENT: You demonstrate sustained and consistent motivation (this is the foundation required for maintaining the behavior necessary to accomplish your goals)
CONFIDENCE: You have a positive assessment of your own ability relative to a goal and possess a deep self-belief that goal is attainable
CONCENTRATION: You can focus/access the psychological state to perform your best (a.k.a. “The Zone”)
CONTROL: You respond to competitive circumstances with the right emotional levels.
Coach Greg Fogg
Cell: (707) 291-2967
Email: greg.fogg@comcast.net
...1st day of MCHS XC practice is only 3 weeks away!
REMINDER: IMPORTANT DATES COMING UP FOR JULY and AUGUST:
JULY: Get your sports physical done! -Download and fill-out MCHS PAC Athletic Packet off the MCHS School website: http://www.mariacarrillohighschool.com/athletics/Pages/AthleticPacket.aspx
JULY 30: Tahoe Running Camp planning meeting 6PM at the Foggs (4525 Ranchette Road, SR 95409; street may be full; OK to park on corner of Wallace/Badger at SR Bible Church School parking lot)
AUGUST 2-AUGUST 7: Tahoe Running Camp, Zephyr Cove Campground
AUGUST 13: MCHS On-Campus Orientation (Seniors 8:30, Juniors 10:30, Sophomores 1:00), then 3:00 First Day of MCHS XC Practice!
AUGUST 14: MCHS On-Campus Orientation for Freshmen starting 9AM with BBQ at Noon
AUGUST 20: MCHS First Day of School
AUGUST 22: Parent Team Meeting 5:30 PM at MCHS Track
AUGUST 25: MCHS XC Fundraiser Day Rummage Sale (start saving stuff!) + 24 Hour Run-A-Thon
-Contact either Melanie Barlett rmbartlett5@aol.com or Jennifer Jensen psychicjen@sbcglobal.net if you have questions regarding our Rummage Sale
AUGUST 31: Our first competition! -Rancho Invite at RCHS
AN INTRODUCTION TO MENTAL TOUGHNESS TRAINING!
This upcoming Cross Country season we’ll be doing specific exercises, incorporating drills and developing skills for MENTAL TOUGHNESS to enhance your training and racing experience!
Most of the content for our toughness training will be based on the book, The New Toughness Training For Sports –by James E. Loehr. …If you are interested in learning more from this book, call or e-mail me as I have copies available I can loan to you.
DEFINITION OF MENTAL TOUGHNESS: The ability to consistently perform toward the upper range of your talent and skill regardless of competitive circumstances.
The framework we’ll be working from is based on 3 primary components identified in this book mentioned above, The New Toughness Training for Sports:
1) Physical
2) Mental
3) Emotional
MENTAL TOUGHNESS TRAINING PART I: (AWARENESS, SELF-BELIEF and THE FOUR Cs)
AWARENESS! Basic facts and a few important insights about Toughness:
Toughness can be learned!
Toughness is the skill that enables you to bring all your talent and skill to life on demand
Toughness achieved is Ideal Performance State (IPS) control!
Toughness is the ability to consistently access empowering emotions during competition
Emotions run the performance show but in the final analysis, toughness is physical!
SELF-BELIEF! This is vital ingredient for every successful athlete. …Simply stated, you really need to believe in yourself! …Stated in different terms, you need to BE YOUR OWN HERO! OK, so let’s start with assessing your current state of self-belief. -Here’s some criteria I borrowed from the Campolindo High School Track/XC website:
.jpg)
TRAITS OF STRONG SELF BELIEF:
-Positive thoughts of success
-Feelings of excitement, anticipation, calmness, elation, preparedness
-Focus on self and/or task
-Open Mindedness
-Positive response to setbacks-Sense of responsibility for outcomes
-Accepts compliments graciously
TRAITS OF WEAK SELF BELIEF:
-Negative thoughts of doubt, failure, defeat (“limiting beliefs”)
-Feelings of anxiety, dread, fear
-Focus on others and/or factors beyond control
-Lack of commitment
-Frustrated by setbacks
-Blames factors beyond self for outcome
-Dismiss compliments
THE FOUR Cs! …How to know when you’ve “Arrived” to peak Mental Toughness:
COMMITMENT: You demonstrate sustained and consistent motivation (this is the foundation required for maintaining the behavior necessary to accomplish your goals)
CONFIDENCE: You have a positive assessment of your own ability relative to a goal and possess a deep self-belief that goal is attainable
CONCENTRATION: You can focus/access the psychological state to perform your best (a.k.a. “The Zone”)
CONTROL: You respond to competitive circumstances with the right emotional levels.
Coach Greg Fogg
Cell: (707) 291-2967
Email: greg.fogg@comcast.net
Sunday, July 15, 2012
Summer Update #5 Saturday Pt. Reyes Run + Important Dates Coming Up
20+ FOR SATURDAY 8.8 MILE GROUP RUN AT Pt. REYES!
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SUMMER GROUP TRAINING IS GOING GREAT! Mondays now progressing to hills/intervals, "Watermelon" Wednesdays are over distance days and lots of participation on Tempo Runs for Thursdays!
IMPORTANT DATES COMING UP:
July - before August 13th = Get your Sports Physical! ...If you don't have one + your Athletic Packet completely filled out by first day of practice, you can't practice with us! If you still need to make an appointment, try calling Dr. Ty Affleck (707) 546-9400 with appointments available, 7/18, 7/20, 7/24, 7/26
July 30th = 6 PM at the Foggs = Tahoe Running Camp planning meeting (athletes and parents need to come! Foggs: 4525 Ranchette Road, SR 95409
Aug 2nd - Aug 7th = Tahoe Running Camp
Aug 13th = Orientation + First Day of Practice!
-Seniors: 8:30 AM
-Juniors: 10:30 AM
-Sophomores: 1 PM
...Then 3 PM First MCHS XC Practice!
Aug 14th = Freshman Orientation starting 9AM with BBQ at Noon
Aug 20th = MCHS First Day of School
Aug 22nd = Parent Team Meeting 5:30 PM at MCHS Track
...Stay tuned for Summer Update #6 coming up = INTRODUCTION TO MENTAL TOUGHNESS!
-Coach Greg
Cell: (707) 291-2967
greg.fogg@comcast.net
SUMMER GROUP TRAINING IS GOING GREAT! Mondays now progressing to hills/intervals, "Watermelon" Wednesdays are over distance days and lots of participation on Tempo Runs for Thursdays!
IMPORTANT DATES COMING UP:
July - before August 13th = Get your Sports Physical! ...If you don't have one + your Athletic Packet completely filled out by first day of practice, you can't practice with us! If you still need to make an appointment, try calling Dr. Ty Affleck (707) 546-9400 with appointments available, 7/18, 7/20, 7/24, 7/26
July 30th = 6 PM at the Foggs = Tahoe Running Camp planning meeting (athletes and parents need to come! Foggs: 4525 Ranchette Road, SR 95409
Aug 2nd - Aug 7th = Tahoe Running Camp
Aug 13th = Orientation + First Day of Practice!
-Seniors: 8:30 AM
-Juniors: 10:30 AM
-Sophomores: 1 PM
...Then 3 PM First MCHS XC Practice!
Aug 14th = Freshman Orientation starting 9AM with BBQ at Noon
Aug 20th = MCHS First Day of School
Aug 22nd = Parent Team Meeting 5:30 PM at MCHS Track
...Stay tuned for Summer Update #6 coming up = INTRODUCTION TO MENTAL TOUGHNESS!
-Coach Greg
Cell: (707) 291-2967
greg.fogg@comcast.net
Monday, July 2, 2012
Summer Update #4 Important Dates to Know! + Proof you can run on Vacation!
Summer Update #4:
Hope you're all enjoying your summer and getting some quality vacation time in! -Yes, of course you can run during vacation! ...Here's proof :
IMPORTANT DATES COMING UP:
Hope you're all enjoying your summer and getting some quality vacation time in! -Yes, of course you can run during vacation! ...Here's proof :
.jpg) |
| Shannon running in Maine! |
...Some of the gang "Vacationing" at the Cascade Distance Camp in Oregon (Mackenzi, Leanne, Coach Kelly, Dante, Colin, Nick and Lauren and others):
.JPG) .JPG) |
| Spring Lake Summer Running with the "I'm sooooooo Cool gang" -Allison B = yeah, right! |
JULY 4th = Kenwood Footrace and Independance Day NO 6PM GROUP RUN!
JULY = Have you scheduled your sports physical? ...Better get it done before early August MCHS Orientation and MUST be done before 1st day of XC practice on August 13th
JULY 30th = Tahoe Running Camp Planning Meeting (both Campers and Parents) 6PM at the Foggs; please let Greg know if you can't make it! 4525 Ranchette Road, Santa Rosa, CA 95409
AUGUST 2nd - AUGUST 7th = Tahoe Running Camp
AUGUST 13th = First Day of MCHS XC Practice
AUGUST 22nd = Team Parent Meeting 5:30PM MCHS Track
AUGUST 25th = 24 Hr. Run-A-Thon + Garage Sale Fundraiser at MCHS
AUGUST 31st = Rancho Invite, our first competition!
-Greg
Cell: (707) 291-2967
E-mail: greg.fogg@comcast.net
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