Sunday, June 28, 2015

Highlight of Summer Mileage / MCHS 2015 XC Competition Schedule / Sunday Speed Sessions

Highlights of Summer Running Logs for the first 2 weeks!  ...There are LOTS OF YOU not participating in this Running Log activity; time to get on-board!!!

TOTAL MILEAGE LEADERS AFTER 6/8-6/21 (14 training days):
BOYS:
Brian Padilla        86.7* Awarded $5 Yogurt Time Gift Certificate
Jackson Yates      76.1
Ben Lawson         66.6
Jordan Scobey      63.3
GIRLS:
Jenna Hackel         51.5* Awarded $5 Yogurt Time Gift Certificate
Nicole Hackel        37.5
Tessa Nicklas      37
Emma Wright      30.5
-Note: Posted after announcing awards:  Carolina Avelar 60.7, Cecelia Avelar 56.2
PS. Ruben DiRado is going for the 350, maybe 400 shirt; he's at 53 miles after first 2 weeks!

LEADERS IN NUMBER OF RUNS RECORDED (14 training days):
13 Jackson Yates
12 Brian Padilla
11 Jenna Hackel
9 Ben Lawson, Harry Frankl, Carolina Avelar, Cecelia Avelar

...Why keep a Running Log?   

Five Reasons to Keep a Running Log
1) It can be an extra motivator.  Zero days don't look good.  Sometimes, you can even hear your log whispering to you...."get out and do this run"

2) It allows you to visibly review your progress.  By the end of summer, you look back and see that you ran a 20 mile week in early June, and had comments like "this 3 miles felt sucky", and now you are running 40 mile weeks and 8 milers with comments like "that was the best that I've felt going up Richardson ever"  OR You look at your faster interval times for a specific workout this week versus the same workout last month, or even last year (if you keep your logs up)!  Progress builds confidence, and confidence builds PRs and championships.

3) It can allow you to analyze what lead up to your PR.  What workouts did you do over the past two weeks that lead up to your PR?  For this purpose, it would be good to also add "prior night's sleep hour" in the comments of your logs as a routine.  If you discover good patterns, repeat them to success.

4) It can allow you to analyze what lead up to a cold or injury.  Or maybe just analyze what lead up to patch of soreness or dead legs.  Hopefully, you don't need to do this.  But having a log allows this kind of analysis, so that when they happen, you don't repeat the same mistakes in the future.

5) It will get you a MCHS XC 350, 400, or 500-mile summer running t-shirt!

Read more about keeping a running log here: LINK

HEY, WANT TO GET FASTER?! ...Announcing Summer Speed Sessions on Sundays, 10AM-Noon with Steve Palladino and Herbie Polk!  LINK to flyer for more info

LINK to MCHS XC 2015 FIRST DRAFT COMPETITION SCHEDULE!   -Please check for any conflicts and let Greg know via e-mail ASAP, especially top 7 Varsity runners for any travel meets on the schedule.

Next few days, I will post awards this week for most consistency for summer running logs for first 3 weeks + latest updates to Tahoe Running Camp Roster.

...Only 5 weeks till the Tahoe Running Camp, will you be ready?!

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



Sunday, June 7, 2015

Let the Summer Challenge Begin! ...Plus, the latest Tahoe Running Camp roster (only room for a few more)!

Summer Challenge:   12 weeks of summer training; what level are YOU going for?

350 miles, 400 miles or 500 miles...?

> STARTS: Monday, June 8th
> ENDS: Sunday August 30th  (2 weeks into XC practice)


LINK to a larger, easier to read .pdf document for each training program

LINK to T-Shirt/Headband designs for those that meet 350 - 400 - 500 miles (awarded on Sep 1st)

…What did YOU do this summer?    I RAN 350 MILES  


...OK, here's the catch, YOU have to log-in your miles on our team XCStats.com website!    

This year, all MCHS distance runners are asked to keep a running log on XCStats.com.  MCHS started using XCStats as it results database in 2014.  However, the MCHS XCStats website offers much more - including a on-line running log!  

You must first create an account (no fee) on XCStats.com as a MCHS athlete, then log in to access its many features, including the running log.

LINK to 3 page instructions to get YOU started!

MCHS XC Coaches will review your running logs regularly and give out awards based on the log results.   ...We'll be setting up a random award system (like the most number of training weeks with at least 4 miles for 6 days/wk and track cumulative mileage for the 350, 400 and 500 totals), so you definitely should get in on this!
 


> Tired of running alone?   ...Come join our 6PM Summer runs:  Mon = Howarth Park / Wed/Thu = Park Trail   (Ice Cold Watermelon on Wednesdays!)   -Group Tempo Runs start June 18th

> Here's the latest Tahoe Running Camp Roster (only a few spots left for runners, sorry no room for Alumni!) we have runners from Windsor, Maria Carrillo, Casa, Roseland Prep University and Sonoma Acadamy along with 15+ Alumni!     

Tahoe Running Camp Roster 2015 by Name  Current
School or College
Runner/
Alumni
Girl
Boy
2015 Fall
Grade
T-Shirt Size Medical
Release
Paid
Smail, Rory RVMS Runner Boy 8 S NO YES
Swinth, Colton  RVMS Runner Boy 8 M YES YES
Arietta, Matthew RVMS Runner Boy 9 S NO YES
Civello, Ellie RVMS Runner Girl 9 XS YES YES
Cortina, Lukas RVMS Runner Boy 9 S YES YES
DesJaardins, Eric RVMS Runner Boy 9 S YES YES
Field, Meghan RVMS Runner Girl 9 S YES YES
Frankl, Harrison RVMS Runner Boy 9 M YES YES
Kasper, Andy RVMS Runner Boy 9 S YES YES
Leano, Talia RVMS Runner Girl 9 S NO NO
Scobey, Taylor RVMS Runner Girl 9 S YES YES
Wigert, Siena Casa Runner Girl 9 S YES YES
Bedient, Marcus MCHS Runner Boy 10 M YES YES
Brede, Peter MCHS Runner Boy 10 S YES YES
Dhiman, Jai MCHS Runner Boy 10 S YES YES
Dhiman, Shrey MCHS Runner Boy 10 M YES YES
Fernandez, Cameron MCHS Runner Boy 10 M YES YES
Hakel, Nicole MCHS Runner Girl 10 S YES YES
Hay, Langston MCHS Runner Boy 10 M NO YES
Herbstman, Jacob MCHS Runner Boy 10 S YES YES
Hordyk, Lindsey MCHS Runner Girl 10 S YES YES
Huntsinger, Miranda MCHS Runner Girl 10 S YES YES
Ingram, Taylor MCHS Runner Boy 10 M YES YES
Keefer, Marco MCHS Runner Boy 10 L YES YES
Kruetzfeldt, Scott MCHS Runner Boy 10 M YES YES
Lawson, Ben MCHS Runner Boy 10 M YES YES
Lindeman, Zach MCHS Runner Boy 10 M YES YES
Rivas, Sydnie MCHS Runner Girl 10 S YES YES
Sell, McKenna Sonoma Academy Runner Girl 10 S YES YES
Smith, Cameron MCHS Runner Boy 10 S YES YES
Storie, Katrina MCHS Runner Girl 10 S YES YES
Stratton, Blake MCHS Runner Boy 10 M YES YES
Wright, Jacob MCHS Runner Boy 10 S YES YES
Begert, Matthew MCHS Runner Boy 11 M YES YES
Blount, Natalie MCHS Runner Girl 11 S YES YES
Buenrostro, Karen MCHS Runner Girl 11 S YES YES
Chen, Jeffrey MCHS Runner Boy 11 M YES YES
Civello, Blake MCHS Runner Boy 11 M YES YES
Collier, Jane MCHS Runner Girl 11 S YES YES
Garcia, Luis Diego RUP Runner Boy 11 M YES YES
Gunderson, Kaylie MCHS Runner Girl 11 S YES YES
Hauptman, Jack MCHS Runner Boy 11 M YES YES
Kaufman, Anna Windsor Runner Girl 11 S YES YES
Leavitt, Andrew MCHS Runner Boy 11 M YES YES
Mendoza, Luis MCHS Runner Boy 11 M YES YES
Moon, Emma Casa Runner Girl 11 S YES YES
Moore, Cooper MCHS Runner Boy 11 M YES YES
Navarro, Ernesto RUP Runner Boy 11 M YES YES
Nelson, Vanessa MCHS Runner Girl 11 S YES YES
Raymond, Lily MCHS Runner Girl 11 S YES YES
Robertshaw, Allegra Windsor Runner Girl 11 XS YES YES
Schram, Aidan MCHS Runner Boy 11 M YES YES
Segraves, Lucy MCHS Runner Girl 11 S YES YES
Ahern, Allie MCHS Runner Girl 12 S YES YES
Avelar, Carolina MCHS Runner Girl 12 S YES YES
Avelar, Cecilia MCHS Runner Girl 12 S YES YES
Bartlett, Allison MCHS Runner Girl 12 S NO YES
Escandon, Brandon RUP Runner Boy 12 S YES YES
Estrella, Juan RUP Runner Boy 12 M YES YES
Everest, Jacob MCHS Runner Boy 12 M YES YES
Franceschi, Ean MCHS Runner Boy 12 M YES YES
Hakel, Jenna MCHS Runner Girl 12 S YES YES
Kimball, Carson MCHS Runner Boy 12 M YES YES
King, Allison MCHS Runner Girl 12 M YES YES
Marin, Jeffrey MCHS Runner Boy 12 M YES YES
Moon, Ileana Casa Runner Girl 12 S YES YES
Moore, Megan MCHS Runner Girl 12 S YES YES
Nicklas, Tessa MCHS Runner Girl 12 S YES YES
Orgish, Abby MCHS Runner Boy 12 S YES YES
Padilla, Brian MCHS Runner Boy 12 M YES YES
Page, Allison MCHS Runner Girl 12 S YES YES
Schneider, Rowan MCHS Runner Boy 12 M YES YES
Scobey, Jordan MCHS Runner Boy 12 M YES YES
Shoenbach, Gabe MCHS Runner Boy 12 S NO YES
Talkington, Brooke MCHS Runner Girl 12 S YES YES
Thibault, Antoine MCHS Runner Boy 12 M YES YES
Valerio, Juan RUP Runner Boy 12 M YES YES
Van Ommeren, Saskia Casa Runner Girl 12 S YES YES
Velasquez, Elias RUP Runner Boy 12 M YES YES
Wright, Emma MCHS Runner Girl 12 S YES YES
Yates, Jackson MCHS Runner Boy 12 L YES YES
Azcarraga, Lucas SRJC Alumni Boy 13 M YES YES
Braden, Sonja UC Santa Cruz Alumni Girl 13 S YES YES
Drake, Evan SRJC Alumni Boy 13 M YES YES
Eik, David Cal Poly Alumni Boy 13 M YES YES
Frankl, Willy George Washington Alumni Boy 13 M YES YES
Gonzalez, Andrea St. Mary's Alumni Girl 13 S YES YES
Harwood, Adam SRJC Alumni Boy 13 M YES YES
Hordyk, Kayla Chico Alumni Girl 13 S YES YES
Milender, John McKinelyville HS Alumni Boy 13 M YES YES
Natoli, Andrea Mesa (San Diego) Alumni Girl 13 S YES YES
Nguyen, Ryan Lewis and Clark College Alumni Boy 13 M YES YES
Perry, Sam Tulane University Alumni Girl 13 S YES YES
Quinn, Matt UCLA Alumni Boy 13 M NO YES
Rosen-Duran, Eli U of San Diego Alumni Boy 13 M YES YES
Smail, Tommy UC Santa Cruz Alumni Boy 13 M NO YES
West, Zac Cal Poly Alumni Boy 13 M NO YES
Arietta, Greg U Washington Alumni Boy 14 M NO YES
Williams, Sarah SRJC Alumni Girl 14 S YES YES

Have a Happy Summer!  :)     
-Coach Greg
Cell: (707) 291-2967


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