Friday, August 29, 2014

Rancho Invite Result Highlights!

...What a great day for the Puma XC Program!    -Amazing depth, great improvements from 2013 and many surprise performances!

Check out all the results and some pics on the PD running blog:  Link

Summary of all 4 races and comparison to 2013 times and 2014 goal times for MCHS:  Link

Hope to see everyone at the PANCAKE RUN tomorrow, Saturday (note in my last post I mentioned it was both Saturday and Sunday):

SATURDAY, AUGUST 30, 2014 9:30 AM
WHAT: Pancake Run this Saturday at the Begerts
WHO: ...Anyone that wants to get in a good long 1+ or up to 1.5 hr. run (Parents, too!)
WHERE: 5200 Honor Oak Ct. SR, CA 95405 (cross st. Newanga, near back entrance to Spring Lake)
Phone 280-1997 for anyone that gets lost, OK to park in court/ignore "do not park" signs as they don't ticket our friends ;) 
WHAT TO BRING
-Seniors: Apple Juice, Orange Juice or Chocolate Milk
-Juniors: Fruit
-Sophomores/Freshmen: Muffins, Bagels, Pastries

If you can't make the PANCAKE RUN tomorrow; expectation is you run on your own over this Labor Day Weekend:

JV to run 4-5 miles on Saturday or Sunday, then same on Monday.
Varsity to run 6-7 miles on Saturday or Sunday, then OD run on Monday of 8-10+ miles distance.

-NO PRACTICE AT SCHOOL ON MONDAY, BUT BE READY FOR A HARD WORKOUT ON TUESDAY!   ...Keep your training consistent and all this hard work will bring many PRs in your future!

GREAT JOB TODAY, EVERYONE SHOULD BE VERY PROUD OF YOUR TEAM!

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


Wednesday, August 27, 2014

Let's Race! Rancho Invite this Friday

THURSDAY, AUGUST 28TH 6-8PM: 
WHAT: Our first OHANA NIGHT!

Ohana

From Wikipedia, the free encyclopedia
For other uses, see Ohana (disambiguation).
Part of Hawaiian culture, ʻohana means family (in an extended sense of the term, including blood-related, adoptive or intentional). The concept emphasizes that families are bound together and members must cooperate and remember one another.
WHO: All the athletes on the MCHS XC team!
WHAT TO BRING:
-Seniors: Desert
-Juniors: Salad
-Sophomores: Bread
-Freshmen: Drinks (no soda!) 
WHERE:  The Nicklas's 1015 Winding Ridge Rd
-Directions from MCHS:
-Take Montecito Blvd. towards Fountaingrove Pkwy
-Take Chanate exit & head west
-LEFT At Hidden Valley Dr. (first stop light)
-Follow about ¾ mi. then turn LEFT onto Winding Ridge Rd.
-Once you start going downhill, 2nd Yellow house on the right = 1015

FRIDAY, AUGUST 29TH: 
WHAT:  Rancho XC Invite at Rancho Cotate High School
WHO: Maria Carrillo High School Cross Country Team!   ...plus 8-10 other High School Teams
MORE DETAILS:
-Release from School 2:15, Buses leave MCHS 2:30, first race 4:00
-Race Order: 4PM = JV Girls, JV Boys, Varsity Girls, Varsity Boys
-IMPORTANT! We have 2 buses bringing athletes to the meet one-way, but NO BUSES RETURNING.  Assuming everyone will be getting a ride home with their Parents, if not please let Greg know if you need a ride home at practice tomorrow!
Varsity Rosters: (All others will race in JV races):
-Girls: Shannon P, Shaz B, Sam P, Alison K, Cecilia A, Carolina A, Allie A, Lilly R, Emma W
-Boys: Zac W, Jordan S, Tommy S, Ean F, David E, Antoine T, Ryan N, Jacob W, Jackson Y, Jeffrey M, Scott K, Evan D, Blake C, Gabe S, Lucas A
-Results for the Rancho Invite will be posted on the PD website Link

Rancho Invite 2.97 mi. Course Map

SATURDAY, AUGUST 30, 2014 9:30 AM
WHAT: Pancake Run this Sunday at the Begerts
WHO: ...Anyone that wants to get in a good long 1+ or up to 1.5 hr. run (Parents, too!)
WHERE: 5200 Honor Oak Ct. SR, CA 95405 (cross st. Newanga, near back entrance to Spring Lake)
Phone 280-1997 for anyone that gets lost, OK to park in court/ignore "do not park" signs as they don't ticket our friends ;) 
WHAT TO BRING
-Seniors: Apple Juice, Orange Juice or Chocolate Milk
-Juniors: Fruit
-Sophomores/Freshmen: Muffins, Bagels, Pastries


-Coach Greg
Cell: (707) 291-2967

GO PUMAS!




Monday, August 25, 2014

MCHS XC Highlights from week #1, What's coming up for week #2!

REMINDER!   Thank you to those who signed up to help carpool the kids to the park for practice this week!   ...We are still in need of drivers for Tomorrow and Wednesday. If you can help, please sign up to assure all kids can go!

Thank you,
Raylene Leavitt
 
MCHS XC 2014 
Driving Coordinator Lead

To view the sign up, go to: www.SignUpGenius.com/go/30E0E4AA9A62CA46-2014/18699969

WHAT HAPPENED IN WEEK #1? 

MCHS XC 2014 ROSTER AND 3200 TIME TRIAL RESULTS: Current Roster is at 102 total, with 80 that have already made the time trail standard, earning their MCHS XC team jersey!   -Time trail standards are 14:00 for Boys and 16:30 for Girls.  Note:   Our roster limit is 100 max, reserved for the first 100 that make our time trial standards.  Link to a complete list of 3200 time trial results and first pass at our training groups.  

Fundraising Highlights = $5907 so far, Goal is $8K for the season, so we're still short $2093!  
-Yard Sale Earnings: $1075
-Safeway, Olivers and Misc. Donations: $1832
-Notworthy Donations: $2000 from the Jensons for our Team Shirts and $1000 from the Palladino's
-Donations from Orientation = TBD...
...It's not too late to donate/pledge for our Run-A-Thon: Link to our Pledge Form
Thanks to Melanie, Jennifer, Raylene and others for helping to

Run-A-Thon:   -Our athletes completed 645 laps in 16 hours!    ...more pics and video can be found on the MCHS XC Facebook page and will be posted here in a few days.

-Thanks to Jen, Melanie, Raylene, MK and others helping out with our fundraising activities this year!

...WHAT'S COMING UP IN WEEK #2? 

Ohana Night (formerly Pasta Feeds) at the Nicklas's this Thursday, August 28th 6PM  ...details to be posted in a few days.

Rancho Invite on Friday, August 29th at Rancho Cotate High School!
-First race 4PM, bus leaves MCHS 2:30
-Order of races: JV Girls > JV Boys > Varsity Girls > Varsity Boys  ...more details coming in a few days.

-Coach Greg
Cell: (707) 291-967
email: greg.fogg@comcast.net

GO PUMAS!

Tuesday, August 19, 2014

Important MCHS XC Info!

First two days of practice has been GREAT!    ...I know there are still several out there that plan on joining the team, but still need to get their clearance slips.    PLEASE TURN IN YOUR ATHLETIC PACKET Please turn-in your Athletic Packet to one of the Athletic Directors

WHAT'S COMING UP?

FRIDAY, 8/22 5:30-5:45  MANDATORY TEAM PARENT MEETING
-Location: MCHS Campus West Bleachers
-Meet the Coaches
-Get more information about our program, get the chance to ask question

SATURDAY, 8/23  RUMMAGE SALE (8AM-2PM) & RUN-A-THON (8AM-Midnight) FUND RAISER

ANNUAL CROSS COUNTRY ALL-FAMILY RUMMAGE SALE FUND RAISER
This is one of our biggest fund raisers of the year and it’s only days away!   WE NEED YOUR STUFF!!
In order to make this sale as successful as in years past (we consistently raise between $1000 and $1500) we need plenty of stuff.  A few boxes/bags from everyone – as much as you have in extra stuff!  Please bring donations to the school 7-8am, absolutely no later than 9 on Saturday morning,
...Or, you can DROP OFF YOUR STUFF!!
Bartlett's house: 311 Gemma Circle (off Brush Creek), just leave by garage door
Mendenhall's house: 3773 Cross Creek (off Thomas Lake Harris); just leave by gate on left of house
...Or email Melanie Bartlett at RMBartlett5@aol.com if you need things picked up.

SET UP BEGINS AT 7AM. email Melanie if you are available to help out any time between 7AM-3PM

We need all kinds of household goods, small furniture, working appliances, books, dvds, kids stuff, toys, sports equipment, yard stuff – all good.  Please edit clothing items to sweatshirts, sports clothing, shoes in good shape, jeans, jackets, items new with tags etc. It is difficult to manage large amounts of clothing, although some is good because it always sells.  Also, please no outdated electronics, large furniture etc. because it won’t sell and we will have to figure out what to do with it.
Any questions,

14th ANNUAL RUN-A-THON (Where our kids will run around the track continuously):

Schedule for 2014
MCHS 16 Hour Run-A-Thon Schedule
(Starts Saturday 8AM 8/23 -Ends at Midnight)
Class Shift To RUN
(on the Track)
Shift at Safeway and Oliver's to beg for donations
 (only need 4-6 at each location)
Seniors 8AM-10AM Juniors
Juniors 10AM-Noon Seniors
Sophomores Noon-2PM Juniors + Freshmen
Freshmen 2PM-4PM Seniors + Freshmen + Sophomores
Juniors 4PM-6PM
Freshmen 6PM-8PM
Sophomores 8PM-10PM
Seniors 10PM-Midnight

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

GO PUMAS!

Sunday, August 17, 2014

See you at Practice Tomorrow!

Yeay!   ...First day of MCHS XC Practice is tomorrow!  



...Get there early; we're meeting at 3:00 in front of the track (rest of the week, we'll start at 3:30)

I've updated our workout schedule for the month of August:  
Link to Google Docs   
Link to Schedules on our MCHS XC Team Blog Page

-Do you have your Clearance Slip?


Come meet the coaches, meet your teammates, run some miles with lots of smiles!

  

See ya there!

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

GO PUMAS!

Monday, August 11, 2014

Sign up for DRIVING RUNNERS to the Park, FORGOTTEN TAHOE GEAR, More Tahoe Running CAMP PICS and IMPORTANT DATES coming up!

Attention all parents!    We need your help to drive runners to Howarth Park/Annadel Park 2 or 3 days a week during the upcoming XC season!   ...Look for an e-mail from our Team Transportation Coordinator, Raylene Leavitt inviting you to sign-up at www.signupgenius.com for the driving groups covering the month of August.     -September, October, November schedules TBD

 -If you do not get an e-mail invite like the one above, please contact Raylene at  raylene@mycpaservices.com to get involved and support the team!


Still missing a few things from Camp?    ...This is what's left and sitting in my driveway with 4-5 green and blue tarps.   -After this weekend, everything will be either donated to our general camp supplies or taken to Goodwill, so come get it if ya see something that belongs to you!



Emerald Bay Run.   Great day, great group! -Photo by the Great Greg Arietta
Steve, Warren and Erik biking around Lake Tahoe on Monday, had a Pace Car letting them cut through traffic!
Selfie taking Selfies

 ...Yup, it was a bit wet during our Tempo Run at Camp.   Erik, take the shirt off like all the other "men" -Photo by Greg A

Countdown to the first day of practice = only 7 DAYS!

IMPORTANT DATES COMING UP FOR AUGUST: 

Monday, 8/18: First day of practice (Monday, practice starts 3:00, rest of the week practice starts 3:30)  
Wednesday, 8/20: First day of school
Friday, 8/22: Mandatory Parent Team Meeting, 5:30-6:45
Saturday, 823: 16 Hour Run-A-Thon & Yard Sale MCHS Track and Parking Lot
Friday, 8/29: Our first competition!   Rancho Invite (Rancho Cotate High School) starting 4:00-4:30   

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

GO PUMAS!


Thursday, August 7, 2014

...Are you ready for MCHS XC?

Only 11 days till the first day of MCHS practice!    ...Here's your "ARE YOU READY?" Check list!

...ARE YOU READY for MCHS ORIENTATION?
  • Next Monday, 8/11/14: Beginning at 8:00 AM: Seniors, then Juniors, then Sophomore Orientation
  • Next Tuesday, 8/12/14: Beginning at 9:30 AM: Freshmen Orientation -We need lots of returning MCHS XC members to help with sign-ups at the MCHS XC table in front of the gym!
  • This is the time to donate to the program for our team transportation funds, bring your checkbook!
...Do you have your ATHLETIC PACKET DONE?
  • Link to the forms (18 pages!) if you have not already completed this!
...Completed your SPORTS PHYSICAL yet?  ...This is part of the Athletic Packet requirements, if you don't have this done by Orientation, you can still hand in the rest of your Athletic Packet, then turn in your Sports Physical Form in later and prior to the first day of practice (if you can find an Athletic Director on campus, remember, school starts two days AFTER the first day of practice) to get your clearance form, that looks like this:

YOU CAN"T PRACTICE IF YOU DON"T HAVE A CLEARANCE FORM!
  • ..If not, make an appointment ASAP with your Doctor, or if you can't get an appointment in time try contacting Santa Rosa Sports & Family Medicine (707) 546-9400 Website Link
...ARE YOU READY for the FIRST DAY OF PRACTICE?
  • Weekly Practice Schedule: Monday, 3:00-4:45 or 5:00 / 3:30-5:15 or 5:30 the rest of the week
  • Running watches with stopwatch functionality are mandatory for practice (bonus if you can take splits)
  • VERY IMPORTANT!  -Do you have a fresh pair of shoes?   Running shoes are good for only ~400 miles max and most of you have been running 25-30 miles a week, so that means shoes last between 3 - 4 months!   ...When was the last time you got a fresh pair of running shoes?    -Keep in mind, every XC athlete (any school) always gets 10% off at Heart and Sole Sports Link (707) 545-SOLE (7653) 65 Brookwood Ave. Santa Rosa,CA 95404 (Corner of 4th and Brookwood) 
  • We will be running a 3200 time trial on Friday, 8/22, curious is you're going to "earn your MCHS XC jersey"?  Boys have to run 8 laps around the track in 14:00 (7:00/mile pace) and Girls in 16:30 (8:15/mile pace)
...Have you checked the MCHS XC 2014 UPDATED COMPETITION SCHEDULE and contacted Greg with any conflicts?
  • Note Greg recently published a new schedule (only change: Viking Opener scheduled for 9/6 is the same day as Ed Sias) the updated version is now posted on our blog Link
  • Have you checked to see if your ACT or SAT test is in conflict with any of our competition schedule and  let Greg know?     
ACT Test dates: 9/13 (conflicts with Ed Sias Invite, Viking Opener), 10/25, 12/13
SAT Test dates: 10/11 (conflicts with Clovis Invite, Crystal Springs Invite), 11/8, 12/6

LASTLY...

...ARE YOU READY for our way-cool new 2014 Uniforms?   ...Arriving 9/1/14!







Keep Running :)

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

Wednesday, August 6, 2014

More 2014 Tahoe Running Camp Highlights Part II

...Finally catching up with more TAHOE RUNNING CAMP Details!

First of all, let me shout out a BIG THANKS to everyone who helped make this camp a success this year, despite the weather, seemed like a great time was had by all!! 

...Especially LOTS and LOTS of  "THUMBS-UP" TO OUR CAMP CHEF, LINN BRUNO


Please come back next year!

Brunos On Fourth Restaurant...If you liked Linn's cooking at camp, visit BRUNO'S ON FOURTH Restaurant Website Link
1226 4th St. Santa Rosa, CA 95404   (707) 569-8222  

Thanks to all of the parents that helped out A BUNCH while at camp: Kim Walls, Michelle Hordyk, Roy Raymond, Warren Eik, Jim & Maureen Nicklas, Gary & Lisa Segraves, Kristina Gunderson,  Erik Lacy and several others who helped if even for a day or two...

Thanks to our CAMP COACHES: Steve, Matt, Salvador, Sheryl, Kevon, Barry, Greg  

SPOONER RUN HIGHLIGHTS: 

Link to Spooner Results sorted by largest PR improvement

-Who made the SPOON OF GUTS this year?  
3 Boys: Tommy Smail, Jacob Wright and  Alexander Cichosz
...And 3 Girls! Shannon Palladino, Sam Perry and Emma Wright

Future Camp Trivia question:   Name the only siblings to be honored on the Spoon?  Answer: Harrison & Jake Luft, Cecelia & Carolina Avelar and now, Emma & Jacob Wright!

Note:  This year, our first group of 16 that launched at 7:30 AM got lost, but most made the best of it by running from the back of the Spooner Run, with some getting in  7-10 miles or, up to 10-13 miles if you count the first 2.5 miles after taking a wrong turn ;)  ...If you were part of this group, don't feel bad, this also happened in '11 AND some experienced runners also took this same wrong turn on this same day! In the future, Greg will make sure we get a marker on that first right turn (only ~1/2 mile into the run) as it's easy to get confused there...!    FYI: Greg scheduled a Pt. Reyes ~11.1 mile run for this past weekend as a "make-up" Spooner run, but had to cancel due to lack of availability/interest.  ...No worries, you'll have plenty of chances to get in another long run during the upcoming XC season and maybe even a mini-camp at Pt. Reyes again?!  

...WOAH, A NEW TRADITION!   -BROUGHT TO YOU BY THE WORLD FAMOUS EIK AND PERRY FITNESS TEAM.    ...INTRODUCING THE PLANK OF GLORY

So, how do you get on the Plank Of Glory (a.k.a. POG?), well it isn't easy!!    You have to either hold the longest plank in the Camp Contest (or future TBD practice contest), or you have to hold a plank for a minimum of 8 minutes.  

...8 MINUTES!!!    -We had 6 people accomplish this!    -Very Impressive!   ...Dang!


Ladies:
Abby Orgish 8:00 (Champ)
Coach Sheryl 8:00

Da Boys:
Ryan Anderson 8:30
Coach Barry Milender 10:30 (59 yrs old!)
Eli Rosen-Duran 12:00 (Boys Co-Champ)
Tommy Smail 12:00 (Boys Co-Champ)




2014 TAHOE RUNNING CAMPERS OF THE DAY!   Rewarded with a way-cool tie-dye t-shirt (custom made by Lucy Segraves) for random acts of kindness, helping others and in general just being an awesome person and positive example for others to follow:

Sat: Alexander Cichosz (nominated all 4 days?!)

Sun: Evan Drake

Mon: Madison Pawek, Scott Kruetzfeldt
-Special recognition and props to 59 yr. old Coach Barry for holding a plank for 10:30!

Tue: Sophia Mahoney, Brandon Walton
-Special recognition to MrErik Lacy for providing comic relief every day to our camp!

BROWNIE CONTEST WINNERS (Prize: Socks):
1st Place: Turner Powell 
2nd Place: Kayla Hordyk
3rd Place: Sky/Erik Lacy
-Gluten Free category winner: Allie Ahern, only two GF entries; Allie & Jackson Yates, 2nd Place) 

POPSICLE STICK TRIVIA WINNERS = TEAM #3!    Prize: $10.00 off coupon for any merchandize at Heart & Sole Sports (if you didn't get a certificate yet, see Greg): 
Team #3 members: Ryan N, Lily R, Ryan A, Cooper M, Carolina A, Kelly F, John M, others...?

CHUBBY BUNNY CHALLENGE: 
-Niccolo Longhetto WINNER WITH 26 MARSHMALLOWS!   
...Just 4 shy of Tommy Smail's Camp record of 30 (crazy!) set in '13.  

RUNNINGMEMES CELEBRITY SITING AT CAMP: 
-Lucky for us, we had John Milender, one of the authors of the ever-popular, runningmemes FaceBook page at our camp!    ...If you have not already, check out this page if you have not already; (Greg didn't know about it and pronounces it "running me-mees" wrong!, it's pronounced "runningmeeems"); John posted a few pics and posts during camp, with one getting over 19,000 views!   ...Including some comments like, "who wears tights under short-shorts?"  FYI: Jackson does!



This pic taken right after our Thunder Storm Tempo
IMPORTANT DATES COMING UP! 

MCHS ORIENTATION: 
-Mon, 8/11/14 beginning at 8:00 AM: Senior, Junior and Sophomore Orientation
-Tue, 8/12/14 beginning at 9:30 AM Freshman Orientation  -Attention all returning MCHS XC members:    Please plan on showing up to help with sign-ups for Orientation; WE NEED MORE FRESHMEN, ESPECIALLY GIRLS!

VERY IMPORTANT FOR PARENTS REGARDING ORIENTATION: Make sure your child already has a physical AND all the Athletic Packet information is filled out!

MCHS Athletic Packet: Link    

Note: Your Athletic Pack can include a check to "donate" to the program (note we cannot specifically request the $50 transportation fee as we've done in recent years, but team has to cover this expense with our funds, so Orientation is the perfect opportunity to assist the team with this expense that typically runs ~$5K/year for Buses and Vans).

Once XC athletes have all information completed, they will receive a clearance form from the Athletic Director (not Greg) at MCHS Orientation to be handed to one of the Coaches, it looks like this:    

IF YOU DO NOT HAVE A CLEARANCE FORM, YOU CANNOT PRACTICE! 

-Mon, 8/18/14 First Day of Practice! 3:00-4:45 (all other days of the week will be 3:30-5:15-5:30)
-Wed, 8/20/14 First Day of School!
-Fri, 8/22 Parent Team Meeting 5:30-6:45
-Sat, 8/23 Team Yard Sale and Fund Raiser 16 hr. Run-A-Thon at the MCHS Track

TAHOE RUNNING CAMP 2015 = SAVE THE DATE!  
Camp Dates: 7/31/15 - 8/5/15 (sign-ups will begin at end of '14 XC season)




...Enjoy the last few weeks of your summer!

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

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