Sunday, June 22, 2014

Summer 2014 Challenge #1!

SUMMER CHALLENGE #1 FROM GREG: 

KEEP A RUNNING LOG!      

...WHY? 


  • Most runners over-estimate their summer mileage by 15-20%!  
  • You're better off knowing you're running the right # of miles to ensure you're building your summer base at a reasonable progression rate
  • Track of your mileage will help keep you more focused on reaching your mileage ramp goals
  • Easier to track your progress and compare runs from weeks ago when maybe you didn't feel so good, now they're much easier!
  • If you're taking notes on how you felt, easy to capture days you feel good and maybe not so good, including: 

-How you felt during your run, noting certain specific aches or pains
-Tracking when you feel better running in the AM or PM?   ...Maybe when you did or didn't get enough sleep?
-Diet and Hydration:  Tracking when something you ate didn't agree with you, or maybe you ate too soon prior or not enough or didn't drink enough water?    ...Summer EZ runs are a great opportunity to "fine-tune" your eating/hydrating habits!  

...OK, if that's not enough, then how about:

There will be special schwag/prizes given to those with the BEST RUNNING LOG at the Tahoe Running Camp AND during the first week of MCHS practice.  

-Running logs must be complete and believable, the more detailed, the better!    It can be super simple, on plain paper, or in a spreadsheet.   Best to include at least something like this:

Date: June 21, 2014
Course: Park Trail > Spring Creek > Canyon > to the "Y" > Back to Park Trail
Run Time: 48:30
Mile Pace: 8:05
Notes/Comments: EZ pace run/felt good ran out with summer running group; out with Tony and back with Sophia.   Note: Right ankle feeling better (sore from slight twist last week),      


Hope everyone is enjoying the summer!   ...Keep running, but always RUN HAPPY :)

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

GO PUMAS!

Friday, June 6, 2014

Pancake Run this Sunday at Antoine's House!

WHAT: Pancake Run from Antoine Thibault's house

WHEN: Sunday, June 9th 9:00 AM start > ~1 hr EZ run then eat lots and lots of PANCAKES!

WHERE: 5435 Carolyn Ave, Santa Rosa 95409
-Directions: Going east towards Sonoma on Hwy 12, turn RIGHT onto Melita Road just after crossing Calistoga and Hwy 12 intersection.   Turn RIGHT on Diane and then LEFT onto Carolyn Ave.
google map link

WHAT TO BRING:
-Freshmen/Sophomores: Bring Juice
-Juniors/Seniors: Bring Fruit

Hope to see you there!

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

Sunday, June 1, 2014

First Group Summer Group Run Tomorrow! Latest Tahoe Roster / 2014 MCHS XC Tentative Schedule

HAPPY SUMMER!!!

...OUR FIRST GROUP RUN IS TOMORROW! 

-WHEN?   Monday June 2nd, 6PM

-WHERE?   Howarth Park.   Meeting at the trail head next to the parking lot (Enter from Summerfield Rd. and go left up past the "Howarth Park" sign and continue to the upper parking lot for closest access to the Lake)

LINK FOR MCHS XC 2014 TENTATIVE COMPETITION SCHEDULE

HERE'S THE LATEST TAHOE RUNNING CAMP ROSTER (July 18- 23 ZEPHYR COVE CAMPGROUND) SORTED BY 2014 GRADE BELOW

Summary: 
8th-9th grade = 15
10th grade = 17
11th grade = 29
12th grade = 20
Alumni = 16

-Check all details make sure they're accurate; contact Greg with any questions
-Camp T-Shirts to be ordered soon, so make sure we have the right size for you below!

IMPORTANT: We still need 2-3 more drivers to help drive back from Camp on Wednesday, July 23 (leaving 9AM), contact Greg ASAP if you can help!

Tahoe Running Camp Roster 2014 by Name
(5/26/14 Update)
School Runner/
Alumni
Girl
Boy
2014
Grade
T-Shirt Size Medical
Release
Driving Passg Seats? Paid
?
Chichosz, Aleksander RVMS Runner Boy 8 S YES   YES
Civello, Ellie RVMS Runner Girl 8 XS YES   YES
Bedient, Marcus RVMS Runner Boy 9 M YES 4 YES
Bruno, Harry RVMS/CN Runner Boy 9 M YES 4 YES
DeLaTorre, Cameron RVMS Runner Boy 9 S YES   YES
Dhiman, Jai RVMS Runner Boy 9 M YES   YES
Dhiman, Shrey RVMS Runner Boy 9 M YES   YES
Frankl, Harry RVMS Runner Boy 9 M YES   YES
Jacob Herbstman RVMS Runner Boy 9 S YES 5 YES
Lindemann,Zach RVMS Runner Boy 9 S YES   YES
Pawek, Madison RVMS Runner Girl 9 S YES   YES
Rivas, Sydnie RVMS Runner Girl 9 S YES   YES
Sell, McKenna RVMS Runner Girl 9 S YES 5 YES
Smith, Cameron RVMS Runner Boy 9 S YES   YES
Wright, Jacob RVMS Runner Boy 9 S YES   YES
Begert-Hellings, Matthew MCHS Runner Boy 10 M YES   YES
Chen, Jeffrey MCHS Runner Boy 10 M YES   YES
Civello, Blake MCHS Runner Boy 10 M YES 5 YES
Collier, Jane MCHS Runner Girl 10 S YES   YES
Faust, Sara MCHS Runner Girl 10 S YES   YES
Frediani, Grace MCHS Runner Girl 10 S YES   YES
Gunderson, Kaylie MCHS Runner Girl 10 S YES   YES
Hauptman, Jack MCHS Runner Boy 10 M NO   YES
Hegardt, Ben MCHS Runner Boy 10 M YES   YES
Leavitt, Andrew MCHS Runner Boy 10 S YES 2 YES
Longhetto, Niccolo MCHS Runner Boy 10 M YES   YES
Mattsson, Danielle MCHS Runner Girl 10 S YES   YES
Moore, Cooper MCHS Runner Boy 10 M YES   YES
Powell, Turner MCHS Runner Girl 10 M YES   YES
Raymond, Lilly  MCHS Runner Girl 10 S YES 4 YES
Seagraves, Lucy MCHS Runner Girl 10 S YES 5 YES
Slyker, Kaylee MCHS Runner Girl 10 S NO   YES
Ahern, Allie MCHS Runner Girl 11 S YES   YES
Avelar, Carolina MCHS Runner Girl 11 S YES   YES
Avelar, Cecilia MCHS Runner Girl 11 S YES   YES
Bartlett, Allison MCHS Runner Girl 11 S YES   YES
Cowell, Jac MCHS Runner Boy 11 M YES   YES
Daly, Clara MCHS Runner Girl 11 S YES   YES
Everest, Jacob MCHS Runner Boy 11 M YES   YES
Facto, Kelly MCHS Runner Girl 11 S YES   YES
Franceschi, Ean MCHS Runner Boy 11 S YES   YES
Jaffe, Castine MCHS Runner Girl 11 S YES   YES
Kimball, Carson MCHS Runner Boy 11 M YES   YES
King, Alison MCHS Runner Girl 11 M YES   YES
Lacy, Skyler MCHS Runner Boy 11 M YES 4 YES
Marin, Jeffery MCHS Runner Boy 11 M YES   YES
Mendenhall, Reiko MCHS Runner Girl 11 S YES   YES
Moon, Ileanna Casa Runner Girl 11 S YES   YES
Nicklas, Tessa MCHS Runner Girl 11 S YES 5 YES
Orgish, Abby MCHS Runner Girl 11 S YES 4 YES
Palladino, Shannon MCHS Runner Girl 11 S NO   YES
Schneider, Rowan MCHS Runner Boy 11 M YES   YES
Schoenbach, Gabe MCHS Runner Boy 11 S NO   YES
Schrijver, Morgan MCHS Runner Boy 11 M YES   YES
Scobey, Jordan MCHS Runner Boy 11 M YES   YES
Talkington, Brooke MCHS Runner Girl 11 S YES   YES
Thibault Antoine MCHS Runner Boy 11 M YES   YES
Van Ommeren, Saraya Casa Runner Girl 11 S YES   YES
Walton, Brandon Windsor Runner Boy  11 M YES   YES
Wright, Emma MCHS Runner Girl 11 S YES   YES
Yates, Jackson MCHS Runner Boy 11 M NO   YES
Azcarraga, Lucas MCHS Runner Boy 12 M YES 7 YES
Braden, Sonja MCHS Runner Girl 12 M YES 5 YES
Breedlove, Shaz MCHS Runner Girl 12 S YES   YES
Drake, Evan MCHS Runner Boy 12 M YES   YES
Eik, David MCHS Runner Boy 12 M YES 5 YES
Frankl, Willie MCHS Runner Boy 12 M YES   YES
Gilmartin, Clare MCHS Runner Girl 12 S YES   YES
Gonzalez, Andrea Casa Runner Girl 12 S YES   YES
Hordyk, Kayla MCHS Runner Girl 12 S YES 5 YES
Issel, Gracie MCHS Runner Girl 12 S YES   YES
Milender, John McKinelyville HS Runner Boy 12 M YES   YES
Nguyen, Ryan MCHS Runner Boy 12 M NO   YES
Padilla, Brian MCHS Runner Boy 12 L YES   YES
Perry, Samantha MCHS Runner Girl 12 S YES   YES
Petty, Ellie MCHS Runner Girl 12 M NO 5 YES
Quinn, Matthew MCHS Runner Boy 12 L YES 4 (?) YES
Rosen-Duran, Eli SA Runner Boy 12 M YES   YES
Smail, Tommy MCHS Runner Boy 12 M YES   YES
Sullivan, Claire MCHS Runner Girl 12 S YES   YES
West, Zac MCHS Runner Boy 12 M YES   YES
Anderson, Ryan Brown Alumni Boy 13 M YES   YES
Arietta, Gregory U of Washington Alumni Boy 13 M YES   YES
Fitzgerald, Kelly Cal Poly Alumni Girl 13 S NO 5 YES
Haley, Hannah NYU Alumni Girl 13 S NO 4 YES
Hay, Dante Columbia Alumni Boy 13 L NO   YES
Jensen, Nick Chico Alumni Boy 13 M YES   YES
King, Michael ASU Alumni Boy 13 M YES   YES
Mahoney, Sophia UCSC Alumni Girl 13 S NO   YES
Nicklas, Drew Cal Poly Alumni Girl 13 M YES   YES
Seagraves, Mackenzie Cal Poly Alumni Girl 13 M YES   YES
VanDenburg, Jackie USD Alumni Girl 13 M YES   YES
VanDenburg, Paige LMU Alumni Girl 13 M YES   YES
Williams, Sarah MCHS/TBD Alumni Girl 13 M YES   YES
Morrison, Alex Cal Poly Alumni Boy 14 M YES   YES
Gotlebe, Jessica Mills College Alumni Girl 15 M YES   YES
Fogg, Leanne Cal Poly Alumni Girl 20 S YES 5 YES

Hope your summer includes miles and miles of smiles!   :)

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

GO PUMAS!


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