Sunday, September 27, 2015

Week #6 Done, What's coming up for Week #7

Week # 6 Highlights:

Wednesday, September 23rd at Shollenberger Park, Petaluma: 
-61 MCHS XC Athletes (41 Boys + 20 Girls) competing vs. Santa Rosa, Newman, Rancho and Casa Grande teams.    ...It was hot, but several MCHS athletes posting fast times!    (highlights will be done on another post) 
-Results LINK to the Press Democrat running blog

Saturday, September 26th Stanford Invitational!    ...MCHS Boys 1st, Girls 2nd!   ...Best overall team placing in 7 years for our program, GREAT JOB PUMAS!

Congrats to the Boys team Div II Race Champions!    

MCHS XC Boys doing their traditional "cowabunga" cheer before the race at the Stanford Invite 2015
...Fastest team time ever for MCHS, tied for 2nd fastest team time in the Redwood Empire:

Boys Redwood Empire Fastest Teams since 2008 course began: 
1) 2011 PINER (15:56 79:38)
2) 2008 PETALUMA (16:29 82:25)
3) 2015 MARIA CARRILLO (16:29 82:25)
4) 2014 CASA GRANDE (16:30 82:28)
5) 2014 MARIA CARRILLO (16:34 82:50)
6) 2010 PETALUMA (16:39 83:12)
7) 2015 SANTA ROSA (16:45 83:42)
8) 2013 MARIA CARRILLO (16:50 84:09)
9) 2015 PINER (16:55 84:32)

Girls place 2nd in Div II race!

MCHS XC Girls at Stanford Invite 2015
Girls Redwood Empire Fastest Teams since 2008 course began:
2014 MARIA CARRILLO (19:47 98:51)
2008 MARIA CARRILLO (19:52 99:19)
2011 MARIA CARRILLO (19:53 99:23)
2013 MARIA CARRILLO (19:59 99:54)
2014 CASA GRANDE (19:59 99:54)
2015 SANTA ROSA (20:01 100:04)
2015 CARDINAL NEWMAN (20:10 100:52)
2014 SONOMA ACADEMY (20:16 101:17)
2010 MARIA CARRILLO (20:17 101:25)
2015 MARIA CARRILLO (20:19 101:36)
2015 SONOMA VALLEY (20:22 101:51)

All the Stanford Invite detailed results LINK to the Press Democrat running blog

...What to expect for week #7?    ...No races scheduled, hopefully weather will be mild and allow for us to get some good training in!

Announcing new 20 minute clinics every Monday from 2:40-3:00 (before normal practice begins); this Monday, we're covering the "Basic Sports Nutrition".   Future topics include, "The Science and Physiology behind our Training" and "10 steps to improve your Mental Toughness", others TBD...

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

GO PUMAS!!!

Wednesday, September 23, 2015

...YES, practice is on for tomorrow, 3:30 despite early MCHS release schedule! Also, final Stanford Invite roster!

YES!  ...We are having practice at the usual 3:30 start time tomorrow; sorry if that throws everyone off with the 12:22 dismissal, but all our coaches still have to go to work! ;)     ...If you have a hardship (legit reason) and can't make it to practice Thursday, YOU need to contact Greg (text/e-mail) or it'll be counted as an absence from practice AND run an EZ pace run 50-60+ minutes in the park on your own...

...Final results from Shollenberger meet are not in yet, but we have enough information to finalize the last few spots on the Stanford Invite Roster.  

FINAL STANFORD BOYS VARSITY ROSTER (7):
Jordan S, Carson K, Ben L, Scott K, Jeffrey M, Blake C, Jacob W (Alternates: Jeffrey C, Cooper M)

FINAL STANFORD GIRLS VARSITY ROSTER (7):
Cecilia A, Sydnie R, Allie A, Carolina A, Aimee A, Lily R, Meghan F (Alternates: Emma W, Ellie C)

SATURDAY, 9/26: Stanford Invite on the Stanford university golf course:

LINK to meet information on Stanford Athletics website

Plans:
-Leaving MCHS by 9:00AM Saturday (we may have an earlier departure to catch the college races, details TBD); we'll have room in cars for 7 Girl/Boy teams + 2 alternates
-Parents!  ...Please let Greg know if you want to join us and/or if you can drive!  

Stanford Invite Race Schedule:
1:00 Varsity Boys
1:30 Varsity Girls

We may plan to have lunch afterwards, but still TBD based on who's going and schedules; if you're on the Stanford roster, please let Greg know if you have made special plans to get there or back.

-NO OHANA NIGHT THIS WEEK (we originally had an Ohana Night scheduled for this Friday, but the homecoming football game is this night!)  ...I'll post a revised Ohana Night schedule sometime next week.

-Greg
Cell: (707) 291-2967

GO PUMAS!!!

Monday, September 21, 2015

,,,What's coming up for Week #6?

Highlights from Week #5 (Viking Opener and Woodbridge Invite) coming soon but first, what's coming up for week #6?

WEDNESDAY, 9/23: NBL/SCL Scrimmage at Shollenberger Park, 1400 Cader Lane, Petaluma, CA 95409

-Racing roster includes everyone except those who are already locked in to the Stanford Invite top 7 Varsity (see below):
-Runners get released from class 1:45, bus leaves MCHS 2:00
-Boys combined race at 3:45, then Girls race follows
-Bus is going two ways; expect bus will leave Shollenberger Park at 5:15, back at MCHS ~6PM

SATURDAY, 9/26: Stanford Invite on the Stanford university golf course:

-Leaving MCHS by 9:00AM (we may have an earlier departure to catch the college races, details TBD); we'll have room for 7 Girl/Boy teams + a few alternates, please let Greg know if you want to join us!    -Parents, please let Greg know if you can help drive!  

Race Schedule:
1:00 Top 7 Varsity Boys "4 Boys locked-in": Jordan S, Carson K, Scott K, Ben L
...will pick next 3 plus a few alternates based on the Shollenberger Park race this Wednesday!

1:30 Top 7 Varsity Girls "6 Girls locked-in": Cecilia A, Sydnie R, Allie A, Carolina A, Aimee A, Lily R
...will pick the next 1, plus a few alternates based on the Shollenberger Park race this Wednesday!

We may plan to have lunch afterwards, but still TBD; if you're on this roster, please let Greg know if you have made special plans to get there or back...

-Coach Greg

Cell: (707) 291-2967

GO PUMAS!!!

Thursday, September 17, 2015

Final Viking Opener Roster and Race Schedule

MCHS XC 2015 Viking Opener Roster/Race Schedule For Saturday, 9/19/15 (Rev B Sept 17 = 55 Runners)

IMPORTANT!   PLEASE PLAN TO ARRIVE AT LEAST ONE HOUR BEFORE YOUR RACE TIME AND EVERYONE SHOULD BE AT THE MCHS XC HOME BASE BY NO LATER THAN 10AM!    -Coach Marion, Erik and Dr. Palladino in charge on this day!

7:30 - 8:30 AM Course open for walking

8:35 Junior High Boys and Girls (unlimited)

9:00 Frosh Boys (5 max): Harry F, Lukas C, Aiden B, Eric D, Andrew K
9:20 Soph Boys (5 max): Matt A, Taylor I, Blake S, Jacob H, Jovany F
9:40 Frosh/Soph Girls (5 max): Lindsey H, Katrina S, Nicole H, Miranda H, Austin R
10:05 Alumni/Coaches: Rumor Coach Erik Lacy, may run?!
10:35 Junior Boys (5 max): Chris G, Matt B, Keegan R, Jack H, Andrew L
10:55 Junior/Senior Girls (5 max): Karen B, Kaylie G, Vanessa N, Brooke T, Jenna H
11:20 Open Girls (unlimited-must fill grade levels first): Danielle C (11), Jane C (12), Kelly F (12), Turner Powell (11), Lucy S (11), Ciara S (9), Sam U (9) 
11:45 Senior Boys (5 max): Rowan S, Morgan S, Jacob E, Renzo E, Skyler L
12:05 Open Boys (unlimited-must fill grade levels first): Colby B (9), Ethan B (9), Kody B (9), Josue C (11), Jack D (9), Shrey D (10), Cam F (10), Julian F (9), Garrett J (9), Will McCloud (9), Ben Mills (10), Trenton N (10), Bernard O (9), Leon P (9), Mack R (10), Cam S (10), Turner W (9), Travis Y (9)
-Note: Some runners who have not yet made the MCHS XC time trial standard are allowed to enter this race, names and commitments TBD on race day...

12:30 Team Award Presentation (please encourage everyone to stick around!)

RACE BRAVE!!!    HAVE FUN!!!    ...GO PUMAS!!!

-Greg (I'll be in L.A. with the other 28 MCHS XC athletes at the Woodbridge Invite)
Cell: (707) 291-2967

Wednesday, September 16, 2015

Viking Opener and Woodbridge Invite Details for this Saturday, 9/19

Viking Opener, Saturday 9/19/15 Event Highlights: 

Event Website: www.vikingxc.com/viking-opener.php (for more complete instructions including parking and course maps, last minute instructions and all-time lists).
Host: Montgomery High School
Where: Spring Lake County Park, Santa Rosa 
MCHS XC Coaches: Coach Marion and Coach Erik (a.k.a. "Dad") and Dr. Palladino will be in charge!   ...Please be at the MCHS canopy one hour before your race, give yourself time to park/plenty of time to warm-up!) MCHS XC Race Rosters TBD and will be posted tomorrow
VERY IMPORTANT!   PARKING INSTRUCTIONS:  The Newanga park entrance is for team buses, coaches with equipment and team carpools led by coaches. There is a mandatory $7 fee at the entrance unless you have a Regional Park Pass. Please do not park at the Boat Ramp! We need this area to be as open as possible to facilitate the races. There is parking at the Violetti entrance to Spring Lake, all along the Montgomery Drive Dam and Howarth Park. If your kids are getting dropped off by parents please do not send them to Newanga. Last year we had an hour long traffic backup there so please make alternative plans.  The park has recently installed credit card kiosks at both (Newanga & Violetti) entrances. Sometimes they fail to work. If this happens keep the traffic moving along and post a note on your windshield.
Race Course: All divisions, 2.0 miles, rolling hills on dirt trails and paved bike paths
Scoring: All grade-level races, the top 3 finishers for each team make up the team score, 4th and 5th runners displace. Athletes may not “race-up” a division (ex. No Freshmen in the Junior race). Incomplete teams will be
scratched from team scoring but those individuals will be eligible for awards.
Concessions: There will be concessions available at the event and the custom tee shirt vendor will be on site. First aid will be located at the concession booth.
Alumni Race: Team scoring as above. All runners teamed according to high school they attended or high school region (i.e. those from the same county, region, etc.).  OK to register on race day (Coaches Free!   ...All others = $10).   ...Wear your old school uniform if available!
Awards: TEAM: Ribbons to each team member (max 5) on 1st thru 4th place teams in grade-level and open races.  INDIVIDUAL: Medals to top 10 finishers & ribbons to finishers 11th through 20th in each division.
Race Schedule (specific MCHS rosters will be published tomorrow):
7:30 - 8:30 a.m. Course open for walking
8:20 Coaches Meeting
8:35 Junior High Boys and Girls (unlimited)
9:00 Frosh Boys (5 max.)
9:20 Soph Boys (5 max)
9:40 Frosh/Soph Girls (5 max.)
10:05 Alumni/Coaches
10:35 Junior Boys (5 max.)
10:55 Junior/Senior Girls (5 max.)
11:20 Open Girls (unlimited-must fill grade levels first)
11:45 Senior Boys (5 max.)
12:05 Open Boys (unlimited-must fill grade levels first)
12:30 Team Award Presentation

...More Viking Opener Details: 

  • Teams are limited to 5 runners in each age division race. Three runners score, 4th and 5th runners displace. Open races are unlimited. You MUST field grade level races before you field Open race teams. Failure to comply will result in team DQ.
  • Singlets must be tucked in prior to the race start and remain on until exiting the finish chute. 
  • Athletes must report to the starting line 5 minutes prior to race start. Coaches, parents and other athletes are to be away from the starting line 5 minutes prior to the start of each race so we can get an accurate count of entries.
  • Results will be posted as soon as possible after each race between the trees next to the bike path. 
Woodbridge Invite, Saturday 9/19/15 Event Highlights: 

> IMPORTANT!  ...If you have a Van or SUV we can borrow to drive to L.A. and back, please contact Greg ASAP! (our Van rentals were sequestered to assist in the Valley Fire efforts and we're still short 6 passenger seats!) 

There are 28 athletes to the Woodbridge Invitational.  Plan is to leave MCHS on Friday, Sept 18th, 8:30AM (after each athlete checks into their first class that AM), racing Saturday evening, then returning ~5PM on Sunday.   MCHS is paying for transportation, Hotels, and all meals except lunch on the way down and back.   -To help with expenses, we are asking everyone on the roster to donate $40 to help contribute for gas and food; please give that cash to Greg Thursday or Friday.
Race Schedule:
4:54 PM: 5 Soph Boys: Scott, Jacob, Ben, Peter, Zach
5:18 PM: 5 Junior Boys: Blake, Jeffrey C., Louis, Cooper, Niccolo Aiden S
6:30 PM: 5 Frosh Girls*:  Aimee, Meghan, Ellie, Talia (Taylor TBD) 
7:18 or 7:42 PM: 6 Varsity Girls*: Allie, Sydnie, Lily, Tessa, Emma, Clara
8:06 or 8:30 PM: 7 Varsity Boys: Jordan, Carson, Gabe, Antoine, Jeffrey M, Jackson, Brian
*Note:  Depending on our final girls roster, we may change races to JV and Varsity vs. Frosh and Girls 

LINK to Woodbridge Invite Event Website

Races will be held in the Orange County Great Park in Irvine

We'll be staying in the Embassy Suites by Hilton in Irvine, 2120 Main Street, Irvine, CA 92614

Other highlights for this meet (cut/pasted from Event website): 
  • Staging the meet under ideal weather conditions and under the lights.  The late afternoon cool ocean breeze and evening temperatures will give your athletes a once-in-a-lifetime opportunity to experience the excitement of night racing in cross country while also avoiding the very hot September weather.
  • Bringing together the top teams and individuals from multiple states for the ultimate in early-season competition.  Year after year, this meet consistently draws many of the top ranked teams and individuals in California and the Nation (240+ schools, 11,000+ athletes) -DANG!
  • Having a course that is suitable to the conditioning level of all your athletes for this early part of the season.  The entire course is on flat fast grass/dirt surfaces.
  • Handing-out over 4800 individual medals (100 per race) and over 288 team trophies (6 per race).
  • Providing chip timing with results being made available as soon as runners cross the finish line.
  • Providing on-line and hard-copy accurate computerized results within minutes of the last finisher in each race.
  • Having digital clocks for the mile and 2-mile splits.
  • Setting-up a festive health and expo fair with information and give-aways for your athletes.

-Coach Greg
Cell: (707) 291-2967

GO PUMAS!!!


Sunday, September 13, 2015

More Ed Sias Highlights, more details for Week #5

Before we get into anything else, I hope all of you caught the Friday night, 9/11 special tribute at the Giant's game vs. Padres and the National Anthem performed by our very own MCHS Jazz Choir?  

...If you missed it, here's a LINK to the performance and check-out MCHS XC athletes Gabe Schoenback and Allison Bartlett!    -We've had many MCHS XC athletes on the award winning school Jazz Choir and we're proud of them to be a part of this special event!

OK, here are more individual highlights from the Ed Sias Invitational this past Saturday, 9/12/15:

Congratulations to the following runners for their PRs!

name    new time   pace          old time     time change, %
Brian Padilla
Sr V 11:43.3 (5:52  pace) 14:15  (2:31 or 17.7% PR)
Carson Kimball
Sr V 10:52.9 (5:26 pace)  12:10  (1:17 or 10.6% PR)
Sydnie Rivas
So F/S 13:11.8 (6:36 pace)  14:31  (1:19 or 9.1 % PR)
Lily Raymond
Jr V 13:54.6 (6:57 pace)  14:41  (0:46 or 5.3% PR)
Niccolo Longhetto
Jr JV 11:53.9 (5:57 pace)  12:26  (0:32 or 4.3% PR)
Ben Lawson
So F/S 11:01.2 (5:31 pace)  11:27  (0:26 or 3.8% PR)
Tessa Nicklas
Sr V 14:53.5 (7:27 pace)  15:26  (0:33 or 3.5% PR)
Cecilia Avelar
Sr V 13:15.9 (6:38 pace)  13:42  (0:26 or 3.2% PR)
Rowan Schneider
Sr JV 12:36.4 (6:18 pace)  12:59  (0:23 or 2.9% PR)
Blake Civello 
Jr V 11:06.2 (5:33 pace)  11:25 (0:19 or 2.7% PR)
Allie Ahern
Sr V 12:56.8 (6:28 pace)  13:18  (0:21 or 2.7% PR)
Karen Buenrostro
Jr JV 15:03 (7:32 pace)  15:27  (0:24 or 2.6% PR)
Scott Kruetzfeldt
So F/S 11:00.4 (5:30 pace)  11:15  (0:15 or 2.2% PR)
Jacob Wright
So F/S 10:56.6 (5:28 pace)  11:11  (0:14 or 2.1% PR)
Cooper Moore
Jr JV 11:20.3 (5:40 pace)  11:29  (0:09 or 1.3% PR)
Gabe Schoenbach
Sr V 11:26.9 (5:43 pace)  11:35  (0:08 or 1.2% PR)
Antoine Thibault
Sr V 11:31.3 (5:46 pace) 11:32   (0:01 or 0.1% PR)

...Other notable Ed Sias performances!

ALL TIME MCHS XC TOP 10 FOR HIDDEN VALLEY PARK COURSE:
Boys: Carson (7), Jacob (8), Scott (9) and Ben (10)
Girls: Allie (3) Sydnie (7), Aimee (8), and Cecilia (9)

MCHS XC GIRLS ALL-TIME TOP 10 BY CLASS:
Frosh: Aimee (2), Meghan (5), Ellie (8)
Soph: Sydnie (4)
Junior: Lily (7)
Senior: Allie (1), Ceclilia (3), Carolina (6)

MCHS XC BOYS ALL-TIME TOP 10 BY CLASS:
Frosh: Harry (7), Lukas (8), Aiden B (9)
Soph: Jacob (1), Scott (2), Ben (3), Peter (5), Zach (8)
Junior: Blake C (6), Cooper (8)
Senior: Gabe (8), Jeffrey M (9)

...Next, what's happening for our split squad competition this weekend? 

1) We're taking 28 athletes to the Woodbridge Invitational: ..If you're on this roster, we will be leaving MCHS on Friday, Sept 18th, 8:30AM (after you check into school), racing Saturday evening, then returning late afternoon/early evening on Sunday.   MCHS is paying for transportation, Hotels, and all meals except lunch on the way down and back.    -To help with expenses, we are asking everyone on the roster to donate $40 to help contribute for gas and food.
Race Schedule:
4:54 PM: 5 Soph Boys: Scott, Jacob, Ben, Peter, Zach
5:18 PM: 5 Junior Boys: Blake, Jeffrey C., Louis, Cooper, Niccolo
6:30 PM: 5 Frosh Girls:  Aimee, Meghan, Ellie, Taylor, Talia
7:18 or 7:42 PM: 6 Varsity Girls (no Avelars this weekend): Allie, Sydnie, Lily, Tessa, Emma, Clara
8:06 or 8:30 PM: 7 Varsity Boys: Jordan, Carson, Gabe, Antoine, Jeffrey M, Jackson, Brian

LINK to Woodbridge Invite Event Website

FYI: We'll be staying in the Embassy Suites by Hilton in Irvine, 2120 Main Street, Irvine, CA 92614
www.irvineOC.embassysuites.com

2) Everyone else on the MCHS XC roster will be going to the Viking Opener, hosted by Montgomery High School with races at Spring Lake starting at 9AM through Noon on Saturday, Sept 19th.   ...Detailed rosters for each race of the Viking Opener to be posted here over the next few days once we reaffirm commitments from athletes; thus far, I have heard from only 2 athletes that cannot make it, so we're expecting ~50+ runners to attend this meet!

-Coach Greg
Cell: (707) 291-2967

GO PUMAS!!!


Saturday, September 12, 2015

Week #4 highlights, including Ed Sias results! ...What's coming up for week #5?!

...OK, we got through all those hot days with some decent training and had a great team effort at the Ed Sias Invite Saturday.     -Apologies to any of the drivers we had to cancel on Thursday; we had to modify practice due to the hot weather!

9/12/15 ED SIAS RACE HIGHLIGHTS:

LINK to Press Democrat summary results
LINK to all the detailed results race-by race
LINK to our team Facebook page and lots of Joe Civello's flickr photos!

Ed Sias '15 Varsity Boys serious crouch start

Ed Sias '15 Frosh-Soph Girls Start (nice puma hat Brian!)

Ed Sias '15 Girls JV Start; way to get out girls!

Ed Sias '15 Girls Varsity Start 5 Seniors/2 Juniors
MCHS Team Highlights (summary of individual PRs to be posted tomorrow); first of all, here's Ed Sias combined team scoring (all athletes combined in one race, then scored):

MCHS Boys: #4 out of 38 teams competing on this day!   ...Here are the top 10 teams with underlined time = spread of time between #1 - #5 scoring runners; this is very, very tight!!):
 1   Monte Vista              70    6 - 9 - 11 - 12 - 32  [52-70]                0:52:56.0  10:35.2  00:37.6
 2   Campolindo               134   13 - 16 - 18 - 38 - 49  [54-90]              0:54:15.5  10:51.1  00:29.1
 3   Dublin                   180   7 - 26 - 27 - 51 - 69  [74-80]               0:54:39.7  10:55.9  00:50.8
 4   Maria Carrillo           181   25 - 33 - 37 - 39 - 47  [79-82]              0:54:57.3  10:59.4  00:13.3
 5   Vista Del Lago (Folsom)  219   8 - 10 - 48 - 60 - 93  [94-96]               0:54:43.2  10:56.6  00:58.8
 6   Santa Rosa               233   4 - 5 - 63 - 77 - 84  [87-107]               0:54:31.1  10:54.2  01:06.1
 7   Granada                  249   20 - 40 - 41 - 53 - 95  [120-128]            0:55:31.7  11:06.3  00:40.2
 8   Lick Wilmerding          255   19 - 23 - 42 - 71 - 100  [125-147]           0:55:33.1  11:06.6  00:45.3
 9   Clayton Valley           277   34 - 35 - 44 - 72 - 92  [104-106]            0:55:45.5  11:09.1  00:29.2
 10  Bella Vista              282   30 - 59 - 62 - 64 - 67  [75-78]              0:55:51.9  11:10.3  00:21.8

MCHS Girls: #6 out of 35 teams competing on this day!    ...Here are the top 10 teams with underlined time = spread of time between #1 - #5 scoring runners; nice grouping!):
 1   Bella Vista              66    3 - 10 - 15 - 17 - 21  [48-85]               1:02:36.3  12:31.2  00:49.5
 2   Granada                  108   1 - 13 - 26 - 33 - 35  [44-79]               1:03:08.7  12:37.7  01:38.1
 3   Vacaville                159   7 - 14 - 20 - 51 - 67  [70-86]               1:04:43.6  12:56.7  01:11.6
 4   Monte Vista              161   9 - 19 - 30 - 50 - 53  [63-72]               1:04:51.0  12:58.2  00:53.7
 5   Archbishop Mitty         169   23 - 29 - 31 - 41 - 45  [106-107]            1:05:13.7  13:02.7  00:25.3
 6   Maria Carrillo           220   27 - 40 - 43 - 46 - 64  [88-90]              1:06:08.8  13:13.7  00:34.8
 7   Campolindo               231   8 - 11 - 28 - 87 - 97  [101-102]             1:05:53.2  13:10.6  01:42.3
 8   Santa Rosa               267   4 - 42 - 61 - 76 - 84  [91-99]               1:06:15.7  13:15.1  01:43.0
 9   Vista Del Lago (Folsom)  274   5 - 24 - 55 - 94 - 96  [100-135]             1:06:40.8  13:20.1  01:45.0
 10  St Francis               281   6 - 32 - 60 - 69 - 114  [117-128]            1:06:46.9  13:21.3  01:59.7
  
HIGHLIGHTS OF ALL 9 ED SIAS TEAM RACES FOR MCHS:
-Boys Frosh/Soph: 1st/27 teams (55:47 team time was faster than Varsity 56:28 team time!)
-Boys Frosh: 2nd/17 teams
-Girls Frosh/Soph: 2nd/22 teams
-Boys JV: 2nd/24 teams
-Boys Frosh Soph/JV: 2nd/15 teams
-Boys Varsity (Large Schools): 7th/21 teams
-Girls Frosh Soph/JV: 4th/15 teams
-Girls Varsity (Large Schools): 8th/22 teams
-Girls JV: 13th/24 teams

Allie with a great kick!

Oh yeah, Assata knows how to bring it in!

Jacob, Marco and Morgan on Finale Hill

...Go Meghan, you can out kick her! ;) 

One of the best efforts of the day, Sydnie and Aimee!

Taylor en route to his 9th place finish out of 205 runners!

...In my next post, I'll highlight what's coming up for this next week in detail for our split squad competitions:

WOODBRIDGE INVITE: Group of 28 leaving for L.A. on Friday, 9/18 from MCHS at 8:30AM

VIKING OPENER on SATURDAY, 9/19: Everyone not going to Woodbridge is expected to go to this meet at Spring Lake!   ...Details to be posted later this week with races 9AM-Noon.

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

GO PUMAS!!!

Tuesday, September 8, 2015

Tuesday Practice 7:30 PM!

Woah!   ...It's been HOT, so we're moving MCHS XC practice tomorrow (Wednesday, Sept 9th) to 7:30 PM.


To every MCHS XC athlete:   Please get there at 7:30, ready for your warm-up in your training group for a tempo workout on the track!    -The work out should only last 50 minutes total: 

-10 minutes warming-up
-30 minutes working out (Tempo: some will do 2 miles > break > 1 mile, others will do 2 miles > break  > 2 miles) 
-10 minutes cooling-down/stretch

-Get there on-time, we can start on-time and practice should be done by 8:20...  

-Anybody that has not yet made the time trial standard and wants to race in Ed Sias Ivitational this Saturday, please show up at 7:30 ready to go!   ...YOU can use this workout as your time trial!  

If you can't make it to this 7:30 practice, then text Greg at (707) 291-2967 or e-mail greg.fogg@comcast.net and he will let you know what you need to do to make up this workout. 

Reminder to let Greg know if YOU are on a roster for the Ed Sias Invitational and for some reason you cannot make it!    -We've already made travel arrangements based on the preliminary roster LINK registered to race! 

...Last Reminder to turn-in your donation sheet LINK to Greg prior to Ed Sias if you want to race!!!

Also update to our schedule: MCHS will NOT be participating in the NBL Scrimmage Meet scheduled for Wednesday at Spring Lake! 

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

GO PUMAS!!!

Sunday, September 6, 2015

Week #3 done! -Week #4 highlight and rosters for Ed Sias Invite Saturday, 9/12!

WEEK #3 HIGHLIGHTS


-WORKOUTS!  ...What a great week of workouts; Dam repeats on Monday, awesome great group tempos on Wednesday, Redwood HS "friendly" racing and Fountaingrove Hill repeats on Friday!

-OUR ROSTER is at 97 active athletes right now; 6 more made the 3200 time trial standard this past week; now a total of 86 athletes have passed this fitness standard (Boys 14:00 / Girls 16:30)

-NBL (North Bay League) Board approves CHANGE FOR NBL DUAL/TRI MEET SCHEDULE; this means we'll cancel our NBL meets originally scheduled for Oct 14th and 28th and will only have two NBL meets with all 8 schools competing at once!   New NBL schedule:

  • NBL #1 - October 7, 2015 @ Spring Lake
  • NBL #2 - October 21, 2015 @ Spring Lake
  • NBL Championships November 6, 2015 @ Spring Lake (no change from original schedule)

-Congratulations to the MCHS XC RUNNERS OF THE WEEK! (based on Rancho Invite results):

  • Jeffrey Chen: winning JV Boys Race!
  • Taylor Ingram: 12% PR from '14!
  • Aimee Armstrong: winning JV Girls Race!
  • Miranda Hunsinger: 10.6% PR from '14!
  • Ben Lawson: 12% PR from '14! (after taking hard fall at starting line with Jeffrey Marin!)
  • Carolina Avelar: 6.3% PR and leading Varsity Girls team to great team effort!
  • Sydnie Rivas: 10.3 PR from '14!

-DONATION FORMS: Reminder to all Parents!   I sent ~50 athletes home with team Donation Forms to fill-out; if you have not yet had the opportunity to donate OR not turned this form in, please do so ASAP!    ...This form is needed to collect donations AND to collect/confirm contact information to ensure parents e-mails are subscribed to this blog AND e-mails added to our www.signupgenius.com account AND we have all the information for parents/athletes to include in our www.xcstats.com activity.    LINK to MCHS XC Donation Form.

-WOODBRIDGE INVITE ROSTERS ANNOUNCED FOR WEEK #5!   ...We will be taking 28 athletes to L.A. this year to the Woodbridge Invitational in L.A.in two weeks!    ...More details to come, but if you're on this roster, we will be leaving MCHS on Friday, Sept 18th, 8:30AM (after you check into school), racing Saturday evening, then returning late afternoon/early evening on Sunday.   MCHS is paying for transportation, Hotels, and all meals except lunch on the way down and back.    -To help with expenses, we are asking everyone on the roster to donate $40 to help contribute for gas and food.
4:54 PM: 5 Soph Boys: Scott, Jacob, Ben, Peter, Zach
5:18 PM: 5 Junior Boys: Blake, Jeffrey C., Louis, Cooper, Niccolo
6:30 PM: 5 Frosh Girls:  Aimee, Meghan, Ellie, Taylor, Talia
7:18 or 7:42 PM: 6 Varsity Girls (no Avelars this weekend): Allie, Sydnie, Lily, Tessa, Emma, Clara
8:06 or 8:30 PM: 7 Varsity Boys: Jordan, Carson, Gabe, Antoine, Jeffrey M, Jackson, Brian
FYI: We'll be staying in the Embassy Suites by Hilton in Irvine, 2120 Main Street, Irvine, CA 92614
www.irvineOC.embassysuites.com

...WHAT'S COMING UP FOR WEEK #4? 


THURSDAY, 9/10:  6-8 PM OHANA night at the Nicklas Home!

SATURDAY, 9/12: ED SIAS INVITATIONAL!!!      

LINK to Ed Sias Invite Roster (note this roster is subject to additions; will firm-up this Wednesday after another pass of 3200m time trials!)

VERY, VERY IMPORTANT FOR EVERY ATHLETE TO CONFIRM IF THEY CAN ATTEND THIS MEET!    ...CURRENTLY, WE HAVE 83 ATHLETES REGISTERED TO COMPETE!

LINK to Ed Sias Event Website

Ed Sias Logistics:
-Bus leaves MCHS parking lot Saturday 7AM, don't miss it! (we'll have a full bus + 2-3 SUVs); driving to Hidden Valley Park, Center Avenue, Martinez, CA 954553
-Parents that want to come watch, or driving athletes back; please contact Greg to coordinate plans!
-MCHS teams are entered in 9 of 11 races starting at 9AM, ending 1:10PM
-Don't miss the DANCE PARTY ~1:30 before awards ceremony/after all the races are done!  ...What, a dance party?!   LINK to '14 dance party video
-Bus returns to MCHS ~5PM

Links to a few Ed Sias misc. videos, including some throw-back interviews with former MCHS athletes you may recognize!

LINK to 2011 numerous videos, including races (recommend all newbies check these out, so you'll know what to expect!)
LINK to Grace Fredianni's interview from '14
LINK Girls Frosh-Soph winning team from '12
LINK Girls JV team from '12 (including current Senior Emma Wright)
LINK Boys Varsity team (including Alumni Alex Morrison)
LINK Boys winning Frosh-Soph team from '11
LINK Daniel Hauptman from Ed Sias '09 (he was a Junior)

...Other reminders for all Ed Sias athletes:
-Bring $ for your own lunch, they will have a full concession stand/BBQ at the meet!  
-Pay attention to when YOU race and manage your when/how much to eat and drink, so you'll race well; you may be waiting around for a while, so good to bring your homework, too!  ;)

...Enjoy the Labor Day Holiday!    ...Be ready for a hard workout on Tuesday, then Tempo on Wednesday, then we'll rest up for fast times at Ed Sias!

...Details still TBD for those not going to Woodbridge, may be racing in Viking Opener at Spring Lake on Saturday, Sept 19th...

GO PUMAS!!!

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


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