Happy Holidays + Winter Training Guidelines

Hope everyone had an awesome Holiday break, enjoying lots of time with your family and relatives!

Cross Country is long over and it's been OK to kick back, take a break from the 6 days/week of training.   ...However, if you've been "taking it easy" for the past 2-4 weeks, then that's plenty enough of a break and NOW IS THE TIME TO GET BACK OUT THERE RUNNING before you end up looking like this:

UGH!  ...Don't turn into a couch potato, FORCE YOURSELF BACK INTO A TRAINING ROUTINE RIGHT NOW!   Remember, these winter weeks are the easiest time of the year to slack off or get comfortable/complacent and thus, let yourself slip into getting outta shape and that's a bummer!   As you've heard many times before, consistency is key to maintaining fitness year round!  

-EVERYONE should be running at least 3 days a week right now, ARE YOU?  

...Track season is only 6 weeks away and for you couch potatoes, the workouts will hurt more, you'll be more vulnerable to shin splints and prone to all variations of tendinitis, muscle strains, etc...  So, NOW IS THE ONLY OPPORTUNITY to build up a mileage base, build-up your strength and let your body acclimate to a steady running routine so you can stay healthy/handle the long and intense track season coming up!  -The good news is all of you should still have a reasonable foundation from Cross Country season, so you shouldn't have to spend a lot of time building up miles (like with Summer training), but you gotta keep running or you'll loose your fitness!  

FIRST STEP, GET INSPIRED!   ...This is a great time for a gut-check; why do YOU run?  -Check out this video:
-Why do I Run? (kinda long ~6:00, but good stuff from a runner's perspective): Link
...Say what?!    You're still not  pumped up to run again?!
-Greg Arietta's excellent MCHS XC '13 Video (if you've already seen it, you gotta watch it again!): Link
-Bonus! ...Missing your buds from MCHS XC 2012?  Here's the end of the XC '12 Season video: Link

NEXT STEP, ESTABLISH A PURPOSE!  OK, so for sure you must be pumped-up to run now, so let's match that desire with establishing goals for your upcoming season!   Consider the following video with some good points on pursuing your goals for 2014.  Listen to this all the way through (this is another ~6:00 video) and hopefully, the images/words will open your mind to think deeper, aim higher/go bigger when pursuing your goals this upcoming season, "...You have to want to succeed as much as you want to breathe..."  Link

LAST STEP, COMMIT TO A TRAINING ROUTINE!   

...Once you've established your goals (be sure to keep it realistic, write them down and post them where you can see them frequently, like on the mirror where you brush your teeth), now is the time to commit to a Winter Training Plan level that matches what you're willing to work for/commit to!   Remember, the success of your track season begins with your pre-season preparation. Be realistic and honest with yourself in terms of what you are willing to commit to and chose one of these two levels of Winter Training Plans over the next 6 weeks:

Winter Training Plan Level I (Modest-Moderate) Goal: "I can commit to running 4 days/wk and I just want to maintain my current fitness so I'm reasonably prepared for the first day of track practice"  Mileage Range = 23-29 miles/wk.

Winter Training Plan Level II (Moderate-Aggressive) Goal: "I can commit to running 5-6 days/wk and I want to chase PRs early-mid track season"  Mileage Range = 27-40 miles/wk.

Link To 6 Week Winter Training Plans

REMINDER:   These Winter Training Plans are for reference only and can be combined or replaced by Mr. Pointer's "Winter Running Club" plans if/when that starts up after the Winter Break.  Keep in mind, these Winter months are considered "off-season" and thus, off-limits for direct coach-to-athlete instruction, so consider these Winter Training Plans as recommendations only; the MCHS coaching staff can't provide any hands-on, specific instruction beyond the general recommendations or suggestions provided on this blog.

In my next post, I will provide some suggestions and drills to improve your running economy, including a few sample form drills and recommendations for light-weight strength training.    

Run Happy into the New Year!

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

End of the Season Saturday, December 14th!

...REMINDER!    

WHAT?  ...END OF THE MCHS XC SEASON CELEBRATION!

WHEN?  SATURDAY, DECEMBER 14TH, 6-9PM

WHERE?  MCHS SMALL GYM

...ANYTHING ELSE I NEED TO KNOW?  

-GREG WOULD LIKE ALL ATHLETES TO BE THERE 5:30 TO HELP WITH SET-UP!
-BOYS BRING DRINKS (BOTTLE OR CANS) FOR 6 PEOPLE
-GIRLS BRING DESSERTS ('CAUSE THEY'RE SWEET) FOR 6 PEOPLE

DON'T UPSET THE SENIOR BOYS!  

...BE THERE AT 5:30, OR DEAL WITH THESE GUYS!

-Coach Greg
Cell: (707) 291-2967

GO PUMAS!

Pumas at State Championships, Footlocker and this Saturday, 12/14 End of Season Celebration!

MCHS HARRIERS FINISH SEASON AT STATE CHAMPIONSHIPS WITH SOLID PERFORMANCES! 

Boys finish 13th, check out all the details and pictures at this LINK for the Press Democrat Running Blog
Girls finish 15th, LINK to Press Democrat for all details and pictures
-Both MCHS teams post fastest team times for Redwood Empire, while both Ryan Anderson and Shaz Breedlove finish as fastest individual runners for the Redwood Empire for the 2nd week in a row, just missing career PRs!   ...Great efforts by both teams and the end to an awesome season of competition!

10 MCHS RUNNERS COMPETE IN FOOTLOCKER XC WEST REGIONAL CHAMPIONSHIPS IN LA!   ...Carolina, Gracie, Emma, Sam, Cecilia, Ryan A, Nick, Karen, David and Zac.  -Thanks to Coach Sheryl, Coach Sal and Katya helping to drive and supervise the kids!   Lots and lots of runners, wet weather, but great times had by all:  

2013 Footlocker Championships, check out Karen and Nick's medals! 

Having a ball on the way home; snow on the Grapevine 

OK, WE'RE NOT QUITE DONE YET!   ...ONE LAST GET-TOGETHER TO CELEBRATE THE END OF A GREAT SEASON!    Here's your last opportunity to register if you're not already:

WHEN: This Saturday, December 14th, Starts at 6PM - 8:30 or 9PM (OK, plan on 9PM!)
WHERE: MCHS Small Gym
WHAT TO EXPECT: Lots of acknowledgement/awards to the kids, a great end of the season video presentation, and FOOD prepared by Bruno's on 4th Street.   Cost $10/person.   -NO TICKETS AVAILABLE AT THE FRONT DOOR!
WHO TO CONTACT: Connect with Lisa Longhetto at lisalonghetto@gmail.com if you have any questions or have not yet confirmed!

LINK to latest flyer with all the details and latest conformation list

CHANGE:   We had originally asked athletes to bring a dessert, but now we are asking girls bring a dessert for 6 people and Boys to bring a 6-pack of cans or bottles of soda or water, preferably chilled.

CAN YOU HELP?  If so, please arrive at the Small Gym by 5pm on Saturday. 

Ø  We could use as many hands as possible to unload supplies and coolers, set up tables, move chairs, open bleachers, cover tables with plastic, help audio/visual team set up, help caterer set up the buffet, greet guests & mark off names, direct guests with drinks & desserts,  serve food, and clean up.     

Ø  During the banquet, we need 2 more volunteers to serve the buffet food.  In addition, we need others to oversee the beverage and dessert tables as there may not be room for every item on the tables at once, so they need restocking.   

Ø  Athletes are expected to help clean up.

...See you Saturday!

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

GO PUMAS!

MCHS XC IN FRESNO!

Twas the night before Fresno...

...And all through the Hotel, every runner was giggling and the energy sure did swell,

Even in the elevator, smiles all around; hard to pick out who is the biggest clown?

Greg was already getting calls from the front desk, asking who is romping around on the 4th floor, is it your kids, I guess?

Abby gave all the girls some cool "Sole Runner" shirts.  Ouch, the boys got nothing, that must really hurt!

Their bibs were pined on their jerseys with care, in hopes that tomorrow a PR will be soon appear.    

Spencer requested Nutella for the AM, but it's a few miles away.   So looks like he'll have to deal with just peanut butter for tomorrow on race day.

Merry racing to all and to all a good night!

Both teams win NCS, next stop Fresno!

CONGRATS TO BOTH MCHS XC VARSITY SQUADS, BOYS & GIRLS 2013 NCS CHAMPS!

2013 NCS Div II Boys Champions 
Michael King, Spencer Jones, Dante Hay, Ryan Anderson, Colin Barlett, Zac West, Nick Jenson

2013 NCS Division II Girls Champions
Shannon Palladino, Shaz Breedlove, Carolina Avelar, Cecilia Avelar, Sophia Mahoney, Mackenzi Segraves, Sam Perry

...HAPPY THANKSGIVING!!!

STATE MEET DETAILS:

FRIDAY, 11/29:
10:00 a.m. Drivers leave MCHS
2:30 Arrive at Woodward Park, meeting everyone at starting line
4:15 Leave Woodward Park for Spaghetti Factory/Dinner 4:30
(1610 E Shaw Ave. Fresno CA, 93710 (559-222-1066)
6:00 Check into Fresno Airport Hotel (1551 N. Peach Ave. Fresno CA 93727 559-251-5200) Link

SATURDAY, 11/30:
Race Schedule:
Division II Girls Race 9:05 a.m.
Division II Boys Race 10:10 a.m.
Link to live results on Flotrack
Leaving Woodward Park ~Noon, should be home 4:30 or 5:00PM!

DECEMBER 14th END OF THE SEASON CELEBRATION REMINDER!   -If you have not yet committed to attend the end of the season celebration, IF YOU WANT TO GO, YOU MUST SIGN UP BEFORE 12/6!    Cost is $10 per person (catered by Bruno's on 4th St.)   Link to Flyer

GO PUMAS!

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

Last few weeks of the season! -NCS and State Championships + Foot Locker

THIS WEEK:  NCS CHAMPIONSHIPS AT HAYWARD HIGH SCHOOL!

...MCHS BOYS AND GIRLS VARSITY SQUADS RANKED #1
 
FRIDAY, 11/22:  Top 8 Varsity runners staying overnight for NCS Championships, leaving MCHS 6:30PM with Coach Greg, Coach Sheryl and Parents TBD.   Instructions on this day: Go to practice 3:30, 20 min run/strides, go home, eat dinner, pack (oh yeah, shower), then leaving MCHS 6:30PM.  Expect to arrive at Comfort Inn Hotel 8:00PM Link (2532 Castro Valley Blvd., Castro Valley, CA, US, 94546 Phone: (510) 538-9501)

SATURDAY, 11/23: Caravan to Hayward High with Coach Sal and others leaving MCHS 6:45AM!
-Varsity Girls Div II Race: 9:05/Awards at 10:40
-Varsity Boys Div II Race: 10:10/Awards at 11:00
Address to Hayward High School: 1633 East Ave. Hayward, CA 94541 (Plan on an extra 15 minutes to walk from parking to the course!) HHS Map  Link
Link to NCS Championship Website
Link to sign-up for LIVE UPDATES via text on your phone during the races!

NEXT WEEK: STATE CHAMPIONSHIPS AT WOODWARD PARK, FRESNO

Monday, Tuesday, Wednesday: Meeting at Howarth Park for practice at 8:30AM
Thursday: Happy Thanksgiving!  -EZ 45 min + strides on your own
Friday: Leaving MCHS 10AM, arrive Woodward Park ~2:30, shake-out run, leave ~4:00-4:30 for dinner, then check into Hotel.  Hotel Link Fresno Airport Hotel (1551 N. Peach Ave. Fresno, CA 93727 559-251-5200)  
Saturday Race Day: Same race schedule as NCS, on the road by 11:30-Noon; back at MCHS ~5:30 after stopping for lunch on the way back.

WEEK OF 12/2: Practice on your own!
Leaving MCHS 8:30AM for Foot Locker in L.A.
Link to flyer for all the information you need to know; if you're interested, contact Coach Sheryl ASAP as space is limited!   -Note, this is not a MCHS sponsored event, cost is $125 + will need to cover your food expenses.

DECEMBER 14, 2013:  End of the Season Celebration, 6:00-8:30 at the MCHS Small Gym
Link to Flyer: MUST SIGN UP BEFORE 12/6, Cost $10 per person (catered by Bruno's on 4th Street!)

GO PUMAS!!!

-Coach Greg
Cell: (707) 291-2967

Week #12 NBL Championships PUMAS SWEEP!

NBL 2013 Championships:   PUMAS SWEEP JV and Varsity Races!

Boys JV: Michael King with individual honors; team wins with 7 in the top 10 (they've won 12 in a row)

Start of 2013 JV Boys race

Boys Varsity: Ryan Anderson wins individual title; team repeats as champs (they've won 8 of last 11 years)

2013 MCHS Boys Varsity en route to NBL title!

Girls JV: Sweeping top 10 individual places en route to title (they've won 14 years in a row!)

MCHS's "big green army" out in front for 2013 Girls JV race

Girls Varsity: 12TH TITLE IN A ROW.   WOW, what else can we say?

Boys and Girls Varsity Dual Champs!

PRACTICE NOTICE:    NEXT 3 WEEKS OF COMPETITION ARE FOR VARSITY ONLY, HOWEVER EVERYONE IS WELCOME TO PRACTICE WITH THE TEAM IF THEY WANT TO.

What's up for this week:

MONDAY: No Practice!    ...Run 60 minutes on your own
TUESDAY: Intervals
WEDNESDAY: EZ run
THURSDAY: VARSITY TEMPO AND MILE TIME TRIALS (Everyone welcome for mile time trial!)
FRIDAY: EZ run
SATURDAY (VARSITY ONLY):  Leaving MCHS 9AM for practice run at Hayward High School (NCS course) should be there by 10:15, done with workout by Noon, back to MCHS by 1:30 unless we stop for lunch...

Press Democrat pics for NBLs and all the results:

LINK to Boys results
LINK to Girls results


NBL Times were not as fast as expected, but the PUMAS still achieved 30 new PRs!

Name	Old PR	New PR	Time Improvement	%  Improvement
Tooyey, Shane	25:39	20:37	05:02	19.6%
Berlonga, Alex	24:25	21:30	02:55	11.9%
Randles, Keegan	21:48	20:06	01:42	7.8%
Lugo, Fernando	22:48	21:08	01:40	7.3%
Williams, Sarah	25:21	23:44	01:37	6.4%
Faust, Sara	23:48	22:52	00:56	3.9%
Nelson, Amber	24:44	23:47	00:57	3.8%
Nicklas, Tessa	21:50	21:13	00:37	2.8%
Leavitt, Andrew	20:32	20:03	00:29	2.4%
Collier, Jane	23:58	23:29	00:29	2.0%
Schoenbach, Gabe	18:19	18:00	00:19	1.7%
Azcarraga, Lucas	16:59	16:43	00:16	1.6%
Arietta, Greg	19:14	18:56	00:18	1.6%
Civello, Blake	18:03	17:48	00:15	1.4%
Reynoso, Shayna	24:55	24:37	00:18	1.2%
Thibault, Antoine	17:11	17:00	00:11	1.1%
Sullivan, Claire	25:00	24:45	00:15	1.0%
Kasper, Alejandra	21:47	21:39	00:08	0.6%
Hill, Brooke	26:42	26:33	00:09	0.6%
Raymond, Lilly	21:23	21:17	00:06	0.5%
Eagle, Aimee	24:44	24:38	00:06	0.4%
Avelar, Cecilia	18:56	18:52	00:04	0.4%
Schneider, Rowan	19:37	19:34	00:03	0.3%
Buenrostro, Karen	22:15	22:12	00:03	0.2%
West, Zac	16:02	16:00	00:02	0.2%
Ballaire, Brendan	17:25	17:23	00:02	0.2%
Frankl, William	18:07	18:05	00:02	0.2%
Breedlove, Shaz	18:37	18:36	00:01	0.1%
Everest, Jacob	18:58	18:57	00:01	0.1%
Boyce, Trever	19:12	19:11	00:01	0.1%

Seniors win Crazy Relays (again!)  ...LINK to floppy Frisbee relay clip

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

GO PUMAS! 

Recap week #10, #11, Pumas finish season undefeated; coming up this week, NBL CHAMPIONSHIPS!

HIGHLIGHTS OF WEEK #10: 

10/23/13: MCHS Tri-meet vs. RCHS, Ukiah with MCHS hosting.   -Pumas sweep all 4 races.
LINK to PD detailed results.    -Bizarre "wrong-turn" leaves top 20 boy finishers DQ'd!

Start of the Boys race Oct 23rd, 2013 at MCHS with Rancho and Ukiah.   ...So far, they're going the right direction ;)

12 Individual PRs for MCHS on this day (2.7 mi MCHS campus course):

10/23/13 MCHS Home meet	2012PR	2013 PR	Improvement
Shriver, Morgan	19:43.0	16:47.0	02:56.0	15%
Schoenbach, Gabe	17:38.0	15:58.0	01:40.0	9%
Hordyk, Kayla	20:09.0	18:49.0	01:20.0	7%
Padilla, Brian	17:51.0	16:46.0	01:05.0	6%
Talkington, Brooke	20:25.0	19:34.0	00:51.0	4%
Marin, Jeffrey	16:24.0	15:45.0	00:39.0	4%
Everest, Jacob	17:44.0	17:09.0	00:35.0	3%
Ahern, Allie	17:55.0	17:23.0	00:32.0	3%
Perry, Samantha	17:57.0	17:25.0	00:32.0	3%
Palladino, Shannon	17:34.0	17:12.0	00:22.0	2%
Breedlove, Shaz	17:01.0	16:46.0	00:15.0	1%
Arietta, Greg	17:11.0	17:07.0	00:04.0	0.4%

8 individuals who made the all-time top 50 list for the MCHS Campus Course: 
Shaz Breedlove #14
Shannon Palladino #25
Carolina Avelar #29
Allie Ahern #32
Mackenzie Segraves #33
Sam Perry #35
Sophia Mahoney #37
Kaylie Gunderson #42

10/26/13: Saturday FUN at the Healdsburg 1/2 Marathon (MCHS was in charge of 4 water stations):  

David, Gabe, Brendan, Zac, Ryan and Evan

Tessa and Abby

HIGHLIGHTS OF WEEK #11: 

MCHS Tri-Meet vs. Santa Rosa and Monty.   -Pumas sweep all 4 races, finishing the regular league season undefeated!
LINK to PD detailed results and more pictures.     -Nice starts; way to get out in front pumas!

WOW!   BOYS team PR now ranks them #4 All-Time for the 3.05 mi. Spring Lake Course (since 1988)

...CHECK OUT THESE CRAZY IMPROVEMENTS!  

45 Individual PRs for MCHS on this day (3.05 mi MCHS campus course):    

Name (SL 10/30/13)	Group	Old PR	New PR	Improvement
Facto, Kelly		25:56	22:05	03:51	14.8%
Buenrostro, Karen		25:33	22:15	03:18	12.9%
Leavitt, Andrew		23:26	20:32	02:54	12.4%
Longhetto, Niccolo		21:25	19:01	02:24	11.2%
Boyce, Trever		21:25	19:12	02:13	10.4%
Segraves, Lucy		25:51	23:24	02:27	9.5%
Moore, Cooper		19:15	17:27	01:48	9.4%
Mendenhall, Reiko		25:16	23:04	02:12	8.7%
Gunderson, Kaylie		22:24	20:27	01:57	8.7%
Hauptman, Jack		20:54	19:17	01:37	7.7%
Abraham, Emily		23:00	21:18	01:42	7.4%
Civello, Blake		19:22	18:03	01:19	6.8%
Avelar, Carolina	Varsity	20:17	18:57	01:20	6.6%
Marin, Jeffrey		18:39	17:26	01:13	6.5%
Shriver, Morgan		19:52	18:42	01:10	5.9%
Bellaire, Brendan		18:29	17:25	01:04	5.8%
Lu, Jonathan		25:27	24:03	01:24	5.5%
Mahoney, Sophia	Varsity	20:24	19:18	01:06	5.4%
Yates, Jackson		18:14	17:18	00:56	5.1%
Everest, Jacob		19:59	18:58	01:01	5.1%
Talkington, Brooke		23:28	22:21	01:07	4.8%
Eik, David		17:40	16:57	00:43	4.1%
Sullivan, Claire		25:58	25:00	00:58	3.7%
Padilla, Brian		19:43	19:02	00:41	3.5%
Raymond, Lilly		22:05	21:23	00:42	3.2%
Smail, Tommy	Varsity	17:15	16:43	00:32	3.1%
Thibault, Antoine		17:43	17:11	00:32	3.0%
Bartlett, Colin	Varsity	16:12	15:43	00:29	3.0%
Arietta, Greg		19:48	19:14	00:34	2.9%
Perry, Samantha	Varsity	19:56	19:22	00:34	2.8%
Scobey, Jordan	Varsity	16:24	15:57	00:27	2.7%
Schneider, Rowan		20:10	19:37	00:33	2.7%
Ahern, Allie	Varsity	19:55	19:25	00:30	2.5%
Nelson, Amber		25:20	24:44	00:36	2.4%
Eagle, Aimee		25:19	24:44	00:35	2.3%
Franceschi, Ean		17:35	17:12	00:23	2.2%
Azcarraga, Lucas		17:20	16:59	00:21	2.0%
Breedlove, Shaz	Varsity	18:57	18:37	00:20	1.8%
Jones, Spencer	Varsity	16:23	16:07	00:16	1.6%
Avelar, Cecilia	Varsity	19:13	18:56	00:17	1.5%
Schoenbach, Gabe		18:26	18:19	00:07	0.6%
Collier, Jane		24:05	23:58	00:07	0.5%
Palladino, Shannon	Varsity	19:24	19:20	00:04	0.3%
West, Zac	Varsity	16:05	16:02	00:03	0.3%
King, Michael	Varsity	16:40	16:37	00:03	0.3%

COMING UP THIS WEEK:    

Friday, November 8th North Bay League CHAMPIONSHIPS!   ...Come cheer on the Pumas!    ...Where?   -Spring Lake.    

Schedule: 
2:00 - JV Boys

2:35 - JV Girls

3:15 - Varsity Boys

3:45 - Varsity Girls

4:00 - Awards

GO PUMAS!

-Coach Greg

Cell: (707) 291-2967

Email: greg.fogg@comcast.net

Week #9; Puma's perfect vs. CN; Week #10 MCHS Hosts Rancho and Ukiah on our Home Course

WEEK #9 HIGHLIGHTS:  

Wed, 10/16:  ALL 4 PUMA TEAMS SWEEP IN PERFECT SCORING VS. NEWMAN (15-50 or 1st through 7th places) in dual meet scoring!

...Solid workouts this week!
Mon: Spring Lake "final hill" repeats
Wed: Race + PM Tempo (primarily Varsity roster)
Fri: 3 x 1 mile repeats on MCHS campus course

...WHAT'S COMING UP FOR WEEK #10: 

Mon, 10/21: SPLIT SQUAD PRACTICE!   ...If you didn't Tempo last Wednesday, then you're expected to be at the MCHS track for our 20-25 minute tempo this Monday, on the MCHS track starting at 7PM (under the lights!), so if you're going to the Tempo, don't show up for practice at 3:00!   -Parents, Total workout time is 1 hr. OK to stick around or plan on picking-up your child at 7:50-8:00PM.

Katya rolling along the campus trail this past weekend; thanks to Pat, Sal, Katya and Greg, the trail is all trimmed up and we're ready for our host meet on Wednesday! 

LINK to the latest Rankings for MCHS XC (Both teams ranked #1 for NCS, Boys 10th in state Div II, 8th team overall in NorCal, Girls: 14th in Nor-Cal, Ryan Anderson 12th in State Div II individuals).

Tue, 10/22: PASTA FEED AT THE PAWLEY'S (details TBD)

Wed, 10/23: MARIA CARRILLO HOSTS TRI-MEET VS. RANCHO AND UKIAH ON MCHS CAMPUS COURSE. 
-Two races: 3:45 combined boys, then ~4:15/4:30 combined girls
-Parents helping need to be at the MCHS track by 3:00 to help with finish chute and directing runners on the course are: Lisa Segraves, Annie O'Shea Levy, Erik Lacy, Patrick Eagle, Lisa Longhetto, Patrick Breedlove, Steve Paladino, Jennifer Jensen, Traci Everest.


SAT, 10/26: IMPORTANT FUNDRAISING REMINDER FOR THIS SATURDAY!  -Our MCHS XC team is in charge of 4 different water stations for the Healdsburg 1/2 Marathon this Saturday 10/26.   -We'll need 4-5 parent drivers and a total of 32 (7-8 per station) volunteers from ~6:30 AM-11:30 AM to help out, but we need to nail-down commitments on Tuesday!    -As we've done in the past, teams are encouraged to dress up in fun or scary Halloween costumes for each station :) and every volunteer gets a free T-shirt.

Healdsburg 1/2 Water Station Details: MCHS will provide volunteers for 3 water stations and the Finish Line Hydration Station. The locations as of right now for the 4 water stations are:

1) AS 1-Mile 2.3: Lytton Springs at Chiquita Rd. (6:30a-8:15a)

2) AS 5-Mile 8.8: W Dry Creek Rd at bend (major left bend after hard right turn) (7:00a-9:45a)

3) AS 7-Mile 11.6: Dry Creek Rd at east end of Ferrari-Carano Winery (7:30a-11:00a)

4) Finish Line Water: Warm Springs Recreation Area (6:30a-11:30a)

OTHER STUFF: 

...Still have some lost and found from Tahoe Camp and the 16 Hr Run-A-Thon on Greg's porch; see anything that looks like yours?    -Also, the VanDenburg's are missing a green tent with their name from Tahoe Camp; please contact Paige or Jackie if you accidentally picked it up!

Tahoe Camp '13 leftovers: two pillows, one blanket and don't let Ruben find out you've abandoned your
Stanford Hoodie!

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

GO PUMAS!

Close Call with Casa, WOW efforts at Clovis + what's up for week #9!

WEDNESDAY, 10/9:   Tri-meet vs. Casa and Windsor results with all 4 teams winning!  ...Varsity teams win in unprecedented 6th runner tie-breaker; very exciting!  
LINK to story and photos from the PD running blog
LINK to all the detailed results from the PD running blog

SATURDAY, 10/12:  Clovis Invitational, Fresno results:

Frosh-Soph Girls WIN! Girls dominate by placing 1-2-3-5-14-25 in field of 140 runners with Carolina Avelar winning the race!  
Varsity Boys place 3rd in a very competitive field with all-time best team time of 1:21:21,    All 7 runners hit PRs with Ryan Anderson running fastest time for any Redwood Empire runner on this day.     GREAT JOB GUYS!
Frosh-Soph Boys place great effort placing 4th with tight grouping; only 24 spots between #1-#6 in team scoring!
Varsity Girls team 9th.   -Shaz Breedlove fastest Redwood Empire runner on this day, running #6 All-time MCHS fastest time on the 5K Woodward Park course in 19:03!
LINK to all the details on the PD blog

Clovis Frosh-Soph Champs!  Tessa Nicklas, Allie Ahern, Cecilia Avelar, Abby Orgish, Kaylie Gunderson and individual Champion, check out that smile on Carolina Avelar!

...OK, what's coming up for week #9?     Only one competition, but lots of training!    -No Saturday Invites for the rest of the season!

WEDNESDAY, 10/16:   Dual Meet vs. Cardinal Newman on CN campus; dismiss from school at 2:00, bus and cars leaving MCHS 2:15.
Note:  Only 2 races on this day:  3:45 combined boys, then 4:15-4:30 combined girls.   TBD:  We may have a selective roster on this day run a PM 30 min. tempo on the MCHS campus starting 6:30 or 7PM.

REMINDER FOR WEEK OF 10/21:    We are hosting the tri-meet on the MCHS Campus, so if you volunteered to help, be prepared to be there by 2:30-3:00.   Contact Greg ASAP if your plans have changed or if you want to help out; I will publish assignments on my next blog post.

Important to take good care  during these critical upcoming weeks as we prepare for the NBL championships and post-season for varsity teams.    YOU NEED to get your 8 hrs. sleep per day, wash your hands at least 4 times/day, otherwise you're just sabotaging all of your hard work!    -Just take good care of yourself!

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

GO PUMAS!

Week #8 launches North Bay League Competition!

...What's coming up this week? 

Tuesday, 10/8: Pasta Feed at David Eik's house, 6-8PM 
DETAILS: 3450 Anderson Drive (from Carrillo, take montecito to middle rincon, turn right, left on badger, first street on the right) 
WHAT TO BRING: 
Freshmen: Drinks Sophomores: Bread Juniors: Salad Seniors: Desserts

Wednesday, 10/9: NBL tri-meet vs. Casa Grande and Windsor
RACES: First race JV Boys 3:45 > JV Girls > Varsity Boys > Varsity Girls
WHERE: Martinelli Ranch, 1100 Risconi Rd. Petaluma, CA 94954
LINK TO DIRECTIONS
LINK TO COURSE MAP 
LINK TO LETTER FOR ALL VISITORS TO MARTINELLI RANCH

Saturday, 10/12: Clovis Invitation, Fresno (see previous post for rosters) 

Logistics for Friday, 10/11:

10:00 AM Leave MCHS

2:30-3:00 PM Arrive at Woodward Course > Shake-out Run

4:30 PM Check into Hotel (Fresno Airport Hotel, 1551 N. Peach Ave/totally booked)

6:00 PM Dinner (Details TBD)

10:00 PM Quiet Time (9:00 for Varsity Teams!)

Races on Saturday, 10/12: 

7:15 AM Varsity Girls

7:45 AM Varsity Boys

10:10 AM Frosh-Soph Girls 

10:40 AM Frosh-Soph Boys

Logistics for Saturday, 10/12:

Greg and 1-2 Coaches to leave early with Varsity teams ~6AM (races at 7:15/7:45 Yikes!)

Next wave leaving hotel ~8:30 (racing at 10:10/10:40)

Leaving Woodward Park ~11:30-Noon (note several will need to leave early to make MCHS 1PM Choir event); expect the rest to arrive back at MCHS ~4:30 PM

-Coach Greg

Cell: (707) 291-2967

Email: greg.fogg@comcast.net

GO PUMAS!

Week #7 Practice FUN and ICE!

ALL FUN AND SOME RUN... 

...Taking a break from the intervals; resting the bodies before we start ramping up training/intensity for the next 4 weeks of North Bay League competition!

Cam just "Chilling" at Practice; over 30 runners experienced their first ice-bath today (only 2-3 minutes)!

Link to good article on benefits of ICE BATHS

...Good to do on your own!   -Keeping in mind, this topic is controversial with many opinions and recent studies showing benefits can be minimal.   Personally, for runners putting in 5-6 days a week/I believe in a good 10-15 minute ice bath once a week after a race, hard workout, over-distance run, or if you're experiencing sustained fatigue or "heavy legs"; I believe this activity can help to accelerate the healing process and assist in injuries or help make some of those little aches and pains go away!   -As a bonus, it's good mental toughness training ;)   -Remember, it takes your body over 24 hours to completely recover from a ~20 minute ice bath, so don't do this the night before a big race!

CLOVIS INVITE (10/12) ROSTER FINALLY FIRMED UP!   

The last few spots for the Clovis Invite Frosh-Soph team were filled today with a race-off on our 2.7 mile MCHS campus course with Jeffrey Marin and Jeffrey Chen running our home campus course in a very fast times of 15:51 and 15:56.   -All 4 runners went out in 5:30 for the first mile (dang!) Cooper Moore covered the 2.7 mile course in 16:01 with Blake Civello coming in at 16:25. 

GIRLS VARSITY (racing 7:15 AM):  Shaz Breedlove, Sam Perry, Sophia Mahoney, Shannon Palladino, Shawn Cichosz, Kelly Fitzgerald, Aly Kasper

BOYS VARSITY (racing 7:45 AM): Ryan Anderson, Nick Jensen, Colin Bartlett, Spencer Jones, Dante Hay, Michael King, Zach West

GIRLS FROSH-SOPH (racing 10:10 AM): Cecilia Avelar, Carolina Avelar, Allie Ahern, Abby Orgish, Danielle Mattsson, Kaylie Gunderson, Tessa Nicklas

BOYS FROSH-SOPH (racing 10:40 AM): Jordan Scobey, Antoine Thibault, Ean Francheshi, Jackson Yates, Gabe Schoenbach, Jeffrey Marin, Jeffrey Chen

CONGRATS TO BOTH VARSITY TEAMS #1 IN NORTH COAST SECTION MID-SEASON RANKINGS! 

-Coach Greg

Cell: (707) 291-2967

Email: greg.fogg@comcast.net

GO PUMAS!

Week #6 Highlights 1/2 way mark through the season!

SATURDAY 9/28 STANFORD HIGHLIGHTS 

Link to the PD Running Blog for all Stanford Invite results and pictures 

Link to Stanford race videos on DyeStatCAL.com

-Shaz Breedlove top runner for the Redwood Empire at the Stanford Invite!

Check-out cumulative team results (all teams and all Divisions combined): 

-MCHS Boys Team finished 16th out of 185 teams competing at Stanford/overall #3 Div II team!

-MCHS Girls Team finished 21st out of 169 teams/overall #5 Div II team!

WEEK BY WEEK HIGHLIGHTS FOR THE MCHS XC 2013 SEASON: 

#1) Aug 19th: First week of practice/16 Hr. Run-A-Thon

#2) Aug 26th: Week of Rancho Invite 

#3) Sep 2nd: Off race week; lots of training!

#4) Sep 9th: Ed Sias Invite/Viking Opener

#5) Sep 16th: Spring Lake Interlock/Woodbridge Invite

#6) Sep 23rd: Shollenberger Park/Stanford Invite

--  WE'RE HERE = 1/2 WAY THROUGH THE SEASON!  --

#7) Sept 30th: Off race week; EZ training 

#8) Oct 7th: NBL meet #1 in Petaluma/Clovis Invite

#9) Oct 14th: NBL meet #2 at Newman

#10) Oct 21st: NBL meet #3 at MCHS

#11) Oct 28th: NBL meet #4 at Spring Lake

#12) Nov 4th: NBL Finals on Friday, 11/8

--  POST SEASON TRAINING (VARSITY COMPETITION ONLY) -- 

#13) Nov 11th: Off race week/more training

#14) Nov 18th: NCS Championships at Hayward High School

#15) Nov 25th: State Championships, Woodward Park, Fresno

-Coach Greg

Cell: (707) 291-2967

EMail: greg.fogg@comcast.net

GO PUMAS!!! 

WEDNESDAY RACE Results,STANFORD INVITE Plans this weekend, more WOODBRIDGE INVITE highlights

WEDNESDAY RACE RESULTS (at windy Shollenberger Park, Petaluma)
...Plenty of Pumas blow-away previous 3 mile PRs!  
Link to Press Democrat Running Blog for complete results (scroll all the way down to "Non-League Casa Grande Meet")
So, who grabbed the last 3 spots for the Stanford Rosters?   -Sophomore Ean Francheshi, Freshmen Lilly Raymond and Danielle Mattsson!


STANFORD INVITE PLANS/LOGISTICS AND RACE ROSTERS (it's going to be a fun, but long day!)
Link to Stanford Invite Event Website
Directions to Stanford University Golf Course Parking Lot

8:30 AM leaving MCHS Main Parking Lot
-Drivers (passengers): Anderson (3), Bennett (4), Avelar (5), Palladino (1, but going down later), Jensen (4), Drake (4), Fitzgeralds (6), Segraves (5), Eik (5), Azcarraga (5)

10:00/10:30 AM: Arrive at Stanford Golf Course  -Give yourself 15-20 minutes to walk from Parking Lot and get there quick if you want to catch the college races at 9:50/10:30 AM!

Noon: Varsity Boys Seeded Race:  Ryan A, Colin B, Nick J, Dante H, Zac W, Spencer J, Jordan S

12:30 PM: Varsity Girls Seeded Race: Shannon P, Cecilia A, Carolina A, Shaz B, Abby O, Allie A, Sam P

1:00 PM: Varsity Boys Div II Race: Michael K, Tommy S, David E, Lucas A, Evan D, Antoine T, Ean F

1:30 PM: Varsity Girls Div II Race: Kelly F, Mackenzi S, Sophia M, Kaylie G, Shawn C, Lilly R, Danielle M

-Stanford Alternates:  Ryan N, Jackson Y, Aly K

2:30-4:00 PM:  BBQ with Ruben on Stanford campus park location (TBD)

5:30-6:00 PM:  Arrive back at MCHS


WOODBRIDGE INVITE HIGHLIGHTS/VIDEOS and PHOTOS:
Gold-A Junior Boys Race (MCHS placed 2nd) 
Varsity Boys Gold-A Race (MCHS wins!) ...Check out the first mile splits 5:01 - 5:08
Varsity Girls Gold-A Race (MCHS 5th)
Varsity Girls Rated Race (MCHS 6th) top 4 girls 5:50-5:56 first mile; DANG!!!

All the Girls hanging out before the race; Shannon cracking everyone up!

Junior Boys Div II 2nd Place!  Evan Drake, David Eik, Antoine Thibault, Tommy Smail, Lucas Azcarraga, Ryan Nguyen

Varsity Boys Div II Champions!    Jordan Scobey, Spencer Jones, Colin Bartlett, Nick Jensen, Zac West

-GO PUMAS!

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