Tuesday, July 28, 2015

Tahoe Running Camp Update Plus, Introducing Ultra Runner Guest Shane James!

Tahoe Running Camp Updates!  

REMINDER: DEPARTURE FOR CAMP IS THIS FRIDAY, JULY 31st:  Be at MCHS Parking Lot 8:45 AM to help load up cars/trucks!   ...We will be leaving in 2 - 3 waves of drivers as we get packed up!

Link to final Camp Roster (84 Campers + 22 Alumni = 106 Total)

Link to latest Camp driving matrix (please contact Greg with any changes!)

Link to Zephyr Cove Campground Map (we have sites #1 - #10)

Link to Camp Schedule

...Announcing Ultra Runner Celebrity Guest Speaker SHANE JAMES coming to OUR CAMP (Monday, 3PM)   Check out his story, "Run To Live": https://www.youtube.com/watch?v=9zC_ajn8L-o

REMINDER: ...What to Bring?!

VERY IMPORTANT: MARK ALL PERSONAL ITEMS WITH YOUR NAME!

EACH CAMPER NEEDS TO BRING THE FOLLOWING (Please  pack as light as possible!):

1 box of favorite cereal
Small bag or box variety of snacks: cookies, brownies, crackers, granola bars, etc…
1 camp chair
1 water bottle
Your own spoon + fork marked with your name
Personal Toiletries (toothbrush, etc…)
Running clothes including several pair of socks
Warm clothes for night/campfires
Two pair running shoes (just in case a pair gets wet/causing blisters)
Flashlight (make sure you have new batteries)
Sleeping Bag + Pillow
Swimsuit + towel
Sun block + Insect repellant
Your personal medical supplies (prescription, inhaler, etc…)
-Do NOT bring anything that will attract bears!
-Cell phone reception is somewhat limited in camp; let parents and friends know texting works best

Lastly, we'll need ~25-28 tents total (3-5+ person) as confirmed during our Monday planning meeting; if you raised your hand, please bring your tent to MCHS on 7/31 to sort through; we’ll take what we need and we'll need a few extra!    ...Please include 2x tarps for each tent and be prepared for precipitation!

Looking forward to lots of running, cross-training and camping with everyone!

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

Sunday, July 26, 2015

Tahoe Running Camp Planning Meeting TOMORROW, Monday, July 27th, 6PM Greg's House



REMINDER!!!

WHAT: 2015 TAHOE RUNNING PRE-CAMP PLANNING MEETING

-This meeting MANDATORY for all campers + parents!

WHEN: Monday, July 27th at 6PM (if everyone gets there on-time, meeting should last 1 hr + 15 minutes max)

WHERE: Greg's House 4525 Ranchette Road, Santa Rosa, CA 95409  (look for Red Balloons)

-Please be on-time and we'll do our best to keep this meeting to 75 minutes max!   ...Most likely, our street will full, so best to park at the Santa Rosa Bible Church (on corner of Brush Creek and Badger) and walk over and be sure to give yourself some extra time so we can start on-time!    You can cut-through our neighbors yard across the street, just look for the red balloons and walk through their backyard gate.

WHAT TO EXPECT:
-Review of supplies you'll need
-Going over what community supplies we'll need from you
-Review of camp day-by-day agenda
-Meet the camp counselors / opportunity to ask questions / address specific or individual needs
-Pick-up your camp T-shirt + fill out the "something interesting about you" for camp trivia
-Review of logistics and driving plans going up + while we're there + coming back
IMPORTANT:  Let Greg know if you cannot make it, otherwise you can get dropped off the roster!

Week #5 Summer Vacation Training Pic Winners!

Ben Larson on the Big Island, Hawaii

Niccolo running on a
Horse Track in Rome
Lily running in HOT Redding

Retired MCHS XC Coach Ruben (and Marit)
in Oslo, Norway
Coach Greg Wake Surfing Lake Almanor

Leanne showing her Dad how it's done...
Hope everyone is having a great summer!

...See you tomorrow!

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

4525 Ranchette Road, Santa Rosa, CA 95409


Sunday, July 19, 2015

Reminder Tahoe Running Camp Meeting next Monday 7/27 at Greg's house

REMINDER #1) 2015 TAHOE RUNNING PRE-CAMP PLANNING MEETING (mandatory for all campers + parents)
WHEN: Monday, July 27th at 6PM (meeting should last 1 hr 15 minutes)
WHERE: Greg's House 4525 Ranchette Road, Santa Rosa, CA 95409
-Best to park at the Santa Rosa Bible Church (on corner of Brush Creek and Badger) and walk over; give yourself some extra time so we can start on-time!
WHAT TO EXPECT:
-Review of supplies you'll need
-Going over what community supplies we'll need from you
-Review of camp day-by-day agenda
-Meet the camp counselors / opportunity to ask questions / address specific or individual needs
-Pick-up your camp T-shirt + fill out the "something interesting about you" for camp trivia
-Review of logistics and driving plans going up + while we're there + coming back
IMPORTANT:  Let Greg know if you cannot make it, otherwise you could get dropped off the roster!

REMINDER #2) SEND GREG YOUR VACATION RUNNING PICS BY MONDAY, 7/20/15.    ...There's still time to get in on the summer schwag for week #6, but remember, you MUST HAVE AN ACCOUNT SET UP ON WWW.XCSTATS.COM TO WIN!

REMINDER #3)  GET SOME HIIT! Looking to break-up the long summer running routine?   ...Start introducing some HIIT  in your summer runs.   ...What the heck is HIIT?   ...It's just short bursts of speed training and great stuff to augment your summer runs (Greg is recommending 2x HIIT/week) build strength and to keep your speed "fresh", so you are more acclimated to our workout routine once MCHS XC practice starts!  

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

GO PUMAS!



Monday, July 13, 2015

Summer Mileage update/Tahoe Running Camp Reminders

SUMMER MILEAGE UPDATES, WHAT SHIRT ARE YOU GOING FOR?  

...Hey Greg, oh dang!   -I have NOT been logging my miles in www.xcstats.com
Summer Mileage Tee Shirt Design
but, I've been running this summer and keeping track of my miles, so how do I get in on this?!  Well, it's as easy as 1-2-3:

1) Continue keeping track of your mileage for the 12 weeks of Summer Mon, June 8th - Sun, Aug 30th

2) Create your account on www.xcstats.com and set-up your Running Log  ...Here's a LINK to 3 page instructions

3) Start entering/tracking your mileage on-line!

Custom T-Shirt awards presented on Sept 1st for total miles of 350, 400 and 500!     ...Right now, we have only 13 Boys and 11 girls with accounts set-up; goal is get 100% of MCHS XC roster signed up before the first day of practice!


Summer Mileage Highlights through Week #5:
...Winners in Bold below received $5 Yogurt Time Gift Cert, PR Socks, Brooks glow in the dark Frizbees, Asics Hats + more prizes to come!

WEEK #1-#2 Most Miles Logged (over 14 days):
Boys: Brian P 86.7, Jackson Y 76.1, Ben L 66.6, Jordan S 63.3
Girls: Jenna H 51.5, Nicole H 37.5, Tessa N 37, Emma W 30.5

WEEK #1-#3 Most Days Ran (over 21 days):
Boys: Gabe S 19, Brian P/Jeffrey M 18, Jordan S 16, Ben L 15, Harry F/Scott K 14
Girls: Jenna H 17, Tessa N, 14, Cece A 13, Carolina A 11, Nicole H/Allie A 10

WEEK #1-#4 Most Impressive Mileage Ramps (% increase in weeks 2-4 vs. week #1 for anyone that's logged in 4 weeks in a row)
Tessa N 8.0 33 412.5% *Very consistent through last 3 weeks: 32,35,32/ total of 107 miles!
Lily R 4.5 17 377.8% *Summer high of 31.1 week #4!
Scott K 20.3 32.5 160.1% *Very consistent/controlled ramp
Jordan S 38.3 50 130.5% *Watch-out; aggressively ramping to big mileage next week!
Gabe S 43 50.2 116.7% *Avg 48.4 for first 4 weeks; probably 10+ miles more than last summer!
Jeffrey M 42.5 46.4 109.2% *Impressive avg 45.4 for first 4 weeks!
Brian P 46.1 50.3 109.1% *Very steady/consistent runner, averaging 49.2 miles for first 4 weeks!
Ben L 33.3 35.9 107.8% *Impressive 40.6 week #4!
Allie A 22 23.3 105.9% *Summer high of 37 week #4!
Emma W 16 16.5 103.1% *Hoping to squeeze in some runs while on Vacation (Aloha)?
Jenna H 24.5 24.5 100.0% *Leveled off after a spectacular start; hey Jenna?
Carolina A 26.5 26.3 99.2% *Summer high of 34.2 week #2/total of 105 miles!
Cece A 26.5 24.9 94.0% *101.2 miles logged in so far!
Harry F 21 17.3 82.4% *Will be challenged keeping up miles while vacationing in Jordan

WEEK #5: Most Consistency for Wed 6PM Group Tempo Runs!  Three have made (and logged in on Greg's spreadsheet)  all 4 weeks of Tempo Runs: Carson Kimball, Ben Lawson, Brian Padilla    ...Five others have made 3 of 4 weeks (and logged in Greg's spreadsheet): Allie Ahern, Eric DesJardins, Jeffrey Marin, Sydnie Rivas, Gabe Schoenbach 

WEEK #6, HEY, THAT'S THIS WEEK!  ...ANYBODY CAN WIN!   ...But you have to set-up a Running Log Account with www.xcstats.com   ...Submit your best picture of you running/cross training while on Summer Vacation!   ...Winner TBD based on pics sent to Greg (text or e-mail) this week; examples of previous pics submitted:    

Tommy & Lucas hiking/working out in Yosemite

Shaz & Opie planking in Moracco
Dre & Shannon in Hawaii
Antoine running (two thumbs up on) the beach in France

Front of Camp Tee Shirt
TAHOE RUNNING CAMP REMINDERS!

IMPORTANT!  Manditory Camp meeting Mon July 27th 6 PM at Greg's house!  

Expecting all Campers and Alumni and Parents to attend, you MUST let Greg know if you cannot make it!   4525 Ranchette Rd, Santa Rosa, CA 95409

Camp is only 3 weeks away; are YOU ready?!   ...Remember we'll be at altitude in Tahoe and you'll have a better time if you're in better shape!    -You should at least be running 3X/week and best to join our 6PM group summer runs!
-Mondays from Howarth Park
-Wednesdays and Thursdays from Park Trail (Ice Cold Watermelon on Tempo Wednesdays!)

MCHS XC REMINDER TO GET YOUR PHYSICAL!   ...First day of practice is Monday, August 17th and without a sports physical clearance, YOU CAN'T PRACTICE!

IMPORTANT ATHLETIC PACKET INFORMATION FOR PARENTS:

First: Download the Athletic Packet (18 pages!) from MCHS Website LINK
...Next: Get your child a sports physical and attach the doctor's physical form to page #13
...Next: Turn-in all your paperwork during Orientation at MCHS:
Aug 11th Orientation (small gym): Seniors  8:30-10AM, Juniors 10:30-Noon, Sophomores 1-2:30PM
Aug 12th Orientation (large gym): Freshmen 9AM-Noon
Note:  Best to NOT include a transportation donation (typically $50 made out to MCHS PAB/XC) with your Orientation packet, but give check to Greg directly during Orientation to ensure this gets deposited into our MCHS XC PAB expense account (more information TBD).

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

GO PUMAS!




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