What a great Season! ...Let's celebrate!!!

WHAT: MCHS XC END OF THE SEASON CELEBRATION

WHEN: Saturday, December 10th 5:00 - 8:30PM

WHERE: MCHS Small Gym

COST: $10 per person

PLEASE RSVP TODAY, WE NEED A HEADCOUNT BY 12/1!    

-Contact Teresa Armstrong
Teresa_Armstrong@pacbell.net
(707) 486-8021

MORE DETAILS IN THIS FLYER BELOW:

...If you have not yet turned in your jersey, please either bring it to the banquet, or text/drop off at Greg's house.

In my next post, I'll highlight some of the NCS and State Championship performances, outline options for Winter Training and announcing sign-ups for the 2017 Tahoe Running Camp!    

-Coach Greg
(707) 291-2967
greg.fogg@comcast.net
4525 Ranchette Rd. Santa Rosa, CA 95409

GO PUMAS!!!

MCHS XC ...NBL Finals DONE, HOKA DONE, NCS Championships COMING UP!!!

It's been a great season so far for MCHS XC!    Our runners have been busy lately collecting numerous honors:

NBL Champions (all 4 teams, JV and Varsity)!












HOKA ONE-ONE National Postal 2 Mile Team Nor Cal Champions!

...But, we're NOT DONE YET!!!    With only 2 weeks left in our season, the MCHS Varsity crew is hoping to put their best effort of the season out for the North Coast Section (NCS) Championships coming up this weekend!

SATURDAY, NOV 19 NCS CHAMPIONSHIPS AT HAYWARD HIGH SCHOOL
(Top 4 teams in NCS Division III, qualify for the CA State Championships!)

Boys Varsity NCS Roster (7):
-Ben L, Scott K, Cooper M, Blake C, Zach L, Will M, Rory S.  (Alternates: 1st: Colton S, 2nd Harry F or Taylor I)

Girls Varsity NCS Roster (7):
-Sydnie R, Aimee A, Talia L, Meghan F, Lily R, Jasmin H, Karen B (Alternates: 1st Audrey Moessing; additional Alternates TBD if they make the Varsity Standard time-trial this week)

SATURDAY, NOV 19 RACE SCHEDULE (MCHS Division III):
Varsity Boys: 11:45 AM
Varsity Girls: 1:20 PM

SATURDAY, NOV 19 LOGISTICS:
Wave #1) Boys leaving MCHS 8:30AM > arrive HHS 10:00 > race 11:45 > awards 12:25
Wave #2) Girls leaving MCHS 9:00AM > arrive HHS 10:30 > race 1:30 > awards 1:55

LINK to NCS Bulletin (all the information you need to know about this event)


...THEN, WHAT'S NEXT?

MON - WED NOV 21 - 23: THANKSGIVING BREAK PRACTICE 9-10:30AM Howarth Park


...AND THEN, THE FINALE!

FRIDAY, NOV 25 - 26 CALIFORNIA STATE CHAMPIONSHIPS (Woodward Park, Fresno)!

State Meet Rosters:  (TBD based on NCS results, but likely to be the same, except Jasmin H cannot compete, so we'll need to pull up an Alternate)   Note: Every runner who has made the Varsity standard is welcome to join us!

STATE MEET LOGISTICS:
Leaving MCHS Friday, Nov 25th 10AM > arrive at Woodward Park 3PM > shake-out run, leave 4:30/5:00 > Dinner (TBD) 5:30-7:00 > Hotel check-in (University Square Hotel)

LINK to CA State Meet Bulletin


SATURDAY, NOV 26 RACE SCHEDULE (SAME AS NCS, MCHS Division III):
Varsity Boys: 11:45 AM
Varsity Girls: 1:20 PM

Logistics from Hotel on Saturday to Woodward Park TBD (but we'll encourage the kids to sleep in!)

...AND THEN, WE CELEBRATE!

SATURDAY, DEC 10: END OF MCHS XC SEASON CELEBRATION!

IMPORTANT: If you have not already, please RSVP by 12/1, here's a LINK to the event flyer (5-8:30 MCHS Small Gym, cost $10/person) text or e-mail Teresa Armstrong at (707) 486-8021 or Teresa_Armstrong@pacbell.net

GO PUMAS!!!

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

Facebook Page: MCHS XC 2016!!!   (closed group; you'll have to join)

MCHS XC WEEK OF NBL CHAMPIONSHIPS!

...What's coming up this week?    This Friday, Nov 4th are the NBL CHAMPIONSHIPS at Spring Lake!

Students dismissed from class: 12:30
4-5 Parents/Coaches cars leaving from MCHS: 12:45
Bus leaving from MCHS: 1:00

Race Schedule:

2:00 = JV Girls
~2:30 = JV Boys
~2:50-3:00 = Varsity Girls
~3:20 = Varsity Boys
~3:45 or 4:00 = Awards Ceremony

-We need 4-5 parent drivers to help transport kids from MCHS 12:45
-We need 2 volunteers to help monitor the course from the north end (just north of the 1 mile mark); best to split these duties with Varsity parents going first, then after JV parents have watched their athletes race, replace as course monitors for the Varsity races.
-Please plan on staying for team and individual awards!
-All athletes will need to turn-in their racing jerseys after their races

Reminder for all athletes:    ...THERE IS ONE "SECRET" TOOL AVAILABLE FOR ALL OF YOU TO ENSURE A SIGNIFICANT BOOST IN YOUR NBL RACE PERFORMANCE... 

...YOUR BED!



Schedule everything wisely this week! 

...GET YOUR SLEEP (don't stay out too late for Halloween!) KEEP UP WITH HOMEWORK plans for this week, EAT RIGHT, GET MENTALLY PUMPED-UP and TRUST YOUR TRAINING! 

Let Greg know (text) if YOU need any flexibility in your schedule to help make this happen!

-Coach Greg

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

GO PUMAS!!!

MCHS XC WEEK OF NBL CHAMPIONSHIPS!

...What's coming up this week?    This Friday, Nov 4th are the NBL CHAMPIONSHIPS at Spring Lake!

Students dismissed from class: 12:30
4-5 Parents/Coaches cars leaving from MCHS: 12:45
Bus leaving from MCHS: 1:00

Race Schedule:

2:00 = JV Girls
~2:30 = JV Boys
~2:50-3:00 = Varsity Girls
~3:20 = Varsity Boys
~3:45 or 4:00 = Awards Ceremony

-We need 4-5 parent drivers to help transport kids from MCHS 12:45
-We need 2 volunteers to help monitor the course from the north end (just north of the 1 mile mark); best to split these duties with Varsity parents going first, then after JV parents have watched their athletes race, replace as course monitors for the Varsity races.
-Please plan on staying for team and individual awards!
-All athletes will need to turn-in their racing jerseys after their races

Reminder for all athletes:    ...THERE IS ONE "SECRET" TOOL AVAILABLE FOR ALL OF YOU TO ENSURE A SIGNIFICANT BOOST IN YOUR NBL RACE PERFORMANCE... 

...YOUR BED!



Schedule everything wisely this week! 

...GET YOUR SLEEP (don't stay out too late for Halloween!) KEEP UP WITH HOMEWORK plans for this week, EAT RIGHT, GET MENTALLY PUMPED-UP and TRUST YOUR TRAINING! 

Let Greg know (text) if YOU need any flexibility in your schedule to help make this happen!

-Coach Greg

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

GO PUMAS!!!

WEEK #10 FOR MCHS XC CATCHING UP! WHAT'S COMING UP/MORE HIGHLIGHTS OF WHAT YOU MAY HAVE MISSED!

...I have not been posting as much information on this blog, but we have a very, very active Facebook Page this season; lots of photos, plenty of performance summary stats and details for our schedule and competitions!  ...if you are not a member (it's a closed group) check it out at this link: MCHS XC 2016 Facebook Page for WEEK #7 (Shollenberger and Stanford Invite)  and WEEK #8 (NBL Center Meet at Spring Lake + Clovis Invite) highlights!    

Want more?!   ...You can see all of the latest Prep High School Cross Country highlights from around the Redwood Empire on the Press Democrat Running Blog LINK.

LOOKING FORWARD, what's else is coming up...?    There's only 3 weeks left till the NBL Championships and we have only one race left on the schedule before that!  

WED, 10/19: NBL Center Meet #2 at Ukiah High School (note this meet was originally planned to be at Spring Lake, Santa Rosa on earlier published competition schedules).   Logistics:  Athletes dismissed from class at 1:15, bus leaves MCHS 1:30, first race 3:45 (JV Girls, JV Boys, Varsity Girls, Varsity Boys), expecting bus to return to MCHS ~7PM.

WEEK OF 10/24: ...Just training!    ...AND our last team fundraiser on Saturday, October 29th:

SAT, 10/29: MCHS has been provided the opportunity to raise $1000-$1200 for our team, working 3 Water Aid Stations for the Healdsburg 1/2 Marathon on Saturday, October 29th.   

WE NEED 8 PEOPLE MINIMUM FOR EACH STATION (ADULTS COUNT); WE ALSO NEED A FEW PARENT DRIVERS (NOTE THE EARLY TIMES!) 

PLEASE CONTACT GREG DIRECTLY TEXT OR CALL (707) 291-2967 OR E-MAIL greg.fogg@comcast.net

Aid Station 1- Canyon Rd at Stephani Rd, on the North Side 6:30am-8:30am

Aid Station 5 - Dry Creek Rd, right in front of Mauritson Winery  7:00am-10:30am
Aid Station 7 - 18420 Geyserville Ave, on the East Side 7:30am-11:00am

LINK to Healdsburg 1/2 Marathon Event Website

FRI 11/4: North Bay League (NBL) Championships at Spring Lake Park!   -If you don't already have some time off of work to support our team, you should!!   -If you have not made any competitions yet this year, THIS IS THE ONE YOU DON'T WANT TO MISS!!!    -First race JV Girls 2PM, then JV Boys, then Varsity Girls, finishing with Varsity Boys!

2015 Varsity Boys NBL Champs

2015 Varsity Girls NBL Champs

FRI 11/11: 4PM-8:30PM MCHS XC HOST THE HOKA ONE-ONE 2 MILE POSTAL!   ...Even though competition past NBL Championships is varsity only, EVERYONE can participate in this meet!!!   Come race and show-off your end of the season fitness!!!

...LOOKING BACK, last week (WEEK #9), we had no competitions, but recognized these outstanding individuals:  

10 ATHLETES RECOGNIZED FOR SUMMER MILEAGE!  (mileage tracked/logged-in by individuals over 10 weeks of Summer training logged in www.xcstats.com starting in June) 

500+ Miles (>41.6 mpw): RORY SMAIL (568.1), HARRISON FRANKL (516)
425+ Miles (>35.4 mpw): OWEN PUGH (458), ZACH LINDEMANN (440)
400+ (>33.3 mpw): BEN LAWSON (413.7)
350+ (29.1 mpw): SCOTT KRUETZFELDT 371.8, MEGHAN FIELD 361.5, ANDY KASPER 351, AIMEE ARMSTRONG 350.2, JOSHUA CHANG 350.1

Hey 2017 MCHS XC Athletes, commit to getting your Summer Mileage shirt next year!    -Greg has enough shirts printed to recognize 30+ runners for Summer 2017!   ...We will also have a Winter '16/'17 Mileage T-shirt program (details TBD).

15 MORE ATHLETES RECOGNIZED FOR RUNNERS OF THE WEEK (recognized for breakout performances, or outstanding character/courage and sportsmanship): 

Previous weeks MCHS XC R.O.W. T-shirt Award Winners:
Weeks #2/#3 (Rancho Invite, Redwood Scrimmage): Taylor Ingram, Zach Lindemann, Aimee Armstrong, Jasmin Hirth, Rory Smail, Harrison Frankl
Week #4 (Ed Sias Invite): Ben Lawson, Will McCloud, Karen Buenrostro, Talia Leano, Keegan Randles

...AND THE 15 NEW MCHS R.O.W. T-SHIRT AWARD WINNERS ARE: 

Week #5 (Super Septo, Viking Opener, Woodbridge): JACOB HERBSTMAN, CIARA STORIE, EMMA HUNTSINGER, JAMES ROH, SYDNIE RIVAS, COOPER MOORE

Week #7 (Shollenberger, Stanford): LILY RAYMOND, MIRANDA HUNTSINGER, JOSHUA CHANG, PIERCE KAPUSTKA, MEGHAN FIELD

Week #8 (NBL Center Meet #1, Clovis Invite): AUDREY MOESSING, COLTON SWINTH, BEN TURLEY, MATT BEGERT-HELLINGS

Savannah and Andi Fogg (MCHS Class of 2026) modeling the two varieties of

our MCHS XC Runner of the Week Shirts (maybe they will earn their own some day?!)

BIG THANKS for all the parents that have been stepping up and helping to drive our athletes to the park!   ...These next 3 weeks are VERY CRITICAL; since we have 2 or 3 days each week scheduled for workouts in the park; if YOU have not yet signed-up, we're asking every parent to drive at least one day this season!    Link for signupgenius website:  http://www.signupgenius.com/go/30e0e4aa9a62ca46-2014

Shout-out to MCHS XC Alumni, Ryan Nguyen and David Eik who recently met-up/competing in the Lewis and Clark Invitational; former teammates now competing against each other in college! 

Ryan Nguyen (Lewis and Clark)

and David Eik Colorado College

...Stay healthy, keep up with your homework, get your sleep!   

GO PUMAS!!!

-Coach Greg
Cell: (707) 291-2967
greg.fogg@comcast.net
MCHS XC 2016 Facebook Page

...Overall, really fast times today for almost everyone who raced on the Shollenberger flat, windy, kinda boring, flat (did I mention how flat it and boring it was?) 3 mile course in Petaluma!!!

Complete Shollenberger Race results from today are still pending (should be posted on the PD website: http://www.redwoodempirerunning.com/ ) later tonight, but I do have enough of the results to announce the FINAL STANFORD + CLOVIS INVITATIONAL extended rosters!!!

PARENTS! ...IF YOU HAVE NOT ALREADY, PLEASE REPLY TO THIS POST OR E-MAIL/TEXT GREG DIRECTLY WTH YOUR PLANS FOR DRIVING TO/FROM OR ATTENDING EITHER THE STANFORD INVITE (10/1) OR CLOVIS INVITE (10/7 - 10/8); GREG NEEDS TO FINALIZE DRIVING PLANS ASAP!

***************************************************************************************
FINAL STANFORD INVITE ROSTERS, LEAVING MCHS, SATURDAY, 10/1 AT 8AM AND 9AM (Final itinerary and driving plans to be published here tomorrow) FOR 3 RACES, 21

RUNNERS TOTAL:

Race #1) 12:00 PM Varsity Boys Seeded (7 runners firm, no change based on today's results): Ben L, Scott K, Blake C, Jacob W, Will M, Zach L, Cooper M
Race #2) 12:30 PM Varsity Girls Seeded (6 runners firm + 1 added from today's results): Sydnie R, Aimee A, Talia L, Jasmin H, Meghan F, Karen B + MIRANDA H
Race #3) 2:00 PM Varsity Boys Div III (2 runners firm + 5 added based on today's results): Harry F, Rory S + TAYLOR I, + COLTON S + JOSHUA C + PIERCE K, TRISTAN S

More supporting info:
LINK to event website
Note: MCHS Homecoming Dance is this Saturday (10/1) evening, so expecting several runners will be wanting to get back to Santa Rosa ASAP after racing; hoping most of you will stick around to cheer-on the Boys racing at 2PM?!    

***************************************************************************************
FINAL CLOVIS INVITE ROSTERS, LEAVING MCHS, FRIDAY, 10/7 AT 11AM, RETURNING TO MCHS SATURDAY, 10/8 ~6:30 (Final itinerary and driving plans to be published here by no later than Sunday) FOR 4 RACES, 28 RUNNERS TOTAL:

1) 12:15 PM Varsity Girls Div III Race (6 runners firm, 1 TBD):
-Sydnie R, Aimee A, Talia L, Jasmin H, Meghan F, Lily R, + TBD (7th spot will be decided between Karen B/Miranda H based on Stanford race results)
2) 12:40 PM Varsity Boys Div III (Race 7 runners firm; no change based on today's results): Ben L, Scott K, Blake C, Jacob W, Will M, Zach L, Cooper M
3) 1:00 PM Frosh-Soph Girls Div III/IV Race (all 7 runners based on today's results): ELLIE C + AUDREY M + MEGAN K + EMMA H + JULIA M + SARA N + CIARA S
4) 1:25 PM Frosh-Soph Boys Div III/IV Race (2 runners firm + 5 runners based on today's results):
-Harry F, Rory S + COLTON S + JOSHUA C + PIERCE K + TRISTAN S + OWEN P

More Supporting Information:
Hotel we are staying at is the University Square Hotel in Fresno LINK
LINK to event website for more details

CONGRATS TO ALL OF THE NEW ADDITIONS TO THE STANFORD AND CLOVIS INVITATIONAL ROSTERS!

REMINDER TO ALL MCHS XC PARENTS TO SIGN-UP FOR DRIVING OUR RUNNERS TO THE PARK via the signupdenius page (link below); we need more parents to help out; it seems like it's always the same 7-8 parents signing up and the last two days we had to "shuttle" kids a few times due to lack of drivers! -In the next few days, all park workout days will be posted through the first week of November; my challenge to all of you is to help drive at least once or twice for the rest of the season if you have not already?!
 
http://www.signupgenius.com/go/30e0e4aa9a62ca46-2014

GO PUMAS!!!

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

MCHS XC Recap week #5, week #6 and what's up for next few weeks!

...I've been posting more information/updates on Facebook over the past few weeks (LINK to our closed group Facebook MCHS XC 2016!!! page; if you're not a member, you're missing out!   -You should join, even though it's not "cool" to be on Facebook any more, there is a lot of information and pictures shared here!); so I'll be catching up a bit on this post...

Split-squad race Week #5: VIKING INVITE (~50 runners), plus WOODBRIDGE INVITE (28 runners) Results:

VIKING INVITE TEAM RESULTS LINK for complete results from Press Democrat running blog:
-Senior Boys finish 5th out of 16 teams
-Junior Boys finish 7th out of 18 teams
-Soph Boys finish 7th out of 16 teams

Viking Opener 2016 Freshman Boys Start

Some of the Pumas Hanging out

after Viking Opener '16

-Fresh Boys finish 8th of of 14 teams
-Frosh-Soph Girls finish 13 out of 19 teams
-Junior/Senior Girls finish 16 of 18 teams



WOODBRIDGE INVITE TEAM RESULTS LINK for complete results from Press Democrat running blog (Photos below courtesy of Joe Civello):

-Varsity Boys finish 2nd out of 20 teams
-Varsity Girls finish 2nd out of 18 teams
-Frosh-Soph Boys finish 2nd out of 30 teams
-JV Girls finish 5th out of 29 teams

Woodbridge 2016 JV Girls 5th Place Team finish!

Woodbridge 2016 Senior Boys (Cooper 3rd place out of 125 runners, Nicolo 45th)

Woodbridge 2016 Freshman Boys 2nd Place Team Finish!

Woodbridge 2016 Varsity Boys 2nd Place Finish!

Woodbridge 2016 Varsity Girls 2nd Place Finish!

Week #6 ...Just lots of training, including reviewing "all of the little things" that make a difference to runners (including proper nutrition, the negative effects of sleep deprivation, the importance of keeping iron levels up and an introduction to Ice Baths, etc...).   Parents:  Please ask your athletes what they learned about "all of the little things" and what they're committed to improve on!

...What's coming up for the next 2 weeks:

THIS WEEK: 

WED, 9/28 NBL SCRIMMAGE AT SHOLLENBERGER PARK, PETALUMA:
1900 S McDowell Blvd, Petaluma, CA 94954
Logistics: Athletes dismissed from school 1:45, Bus leaves MCHS 2:00, then returning to MCHS ~6:00-6:30
Race Schedule: Girls race first at 4:00, Boys follow at  ~4:30
Driving and Parent Parking:  We'll have a full-bus leaving MCHS at 2:00 and can use 2-3 more parent drivers on this day; contact Greg if you can help.    ...If you're driving down OYO, please park on the adjacent roads, the parking lot for CamelBak is for team Buses only.    


SAT, 10/1 STANFORD INVITATIONAL (VARSITY ONLY):  LINK to tentative race itinerary (will firm-up driving plans in the next few days and firm-up roster after Shollenberger Scrimmage)

12:00 PM Varsity Boys Seeded (7 runners firm): 
-Ben L, Scott K, Blake C, Jacob W, Will M, Zach L, Cooper M

12:30 PM Varsity Girls Seeded (6 runners firm, 1 TBD):

  -Sydnie R, Aimee A, Talia L, Jasmin H, Meghan F, Karen B, __________?*

2:00 PM Varsity Boys Div III (2 runners firm, 5 TBD): 
-Harry F, Rory S, __________?, __________?, __________?, __________?, __________?*

*Final roster will be primarily dependent on results from 9/28 Shollenberger Scrimmage

THE FOLLOWING WEEK:

WED, 10/5 NBL CENTER MEET AT SPRING LAKE:
Logistics: Athletes dismissed from school 2:00, One-way Bus leaves MCHS 2:15, should arrive at Spring Lake 2:45 for the full 1 hour warm-up for JV Girls (NOTE: This bus is NOT returning to MCHS, expecting everyone to have rides home after the meet)   -If your child is racing later, OK to stay in school a bit longer, but give yourself time to warm-up!
Race Schedule (after the first race, below times are estimates):
JV Girls start 3:45
JV Boys next race: ~4:05-4:10
Varsity Girls next race: ~4:30-4:40
Varsity Boys next race: ~4:50-5:00 s, then finish with Varsity Boys
Parking at the Spring Lake Regional Park: Enter the park through the Newanga Ave. entrance and be prepared to pay the parking fee unless you have a parks pass (traveling south on Summerfield, then left on Hoen, then left again on Newanga) and park in the Oak Knolls picnic area.

SAT, 10/7-10/8 CLOVIS INVITATIONAL, WOODWARD PARK, FRESNO (SELECT ROSTER ONLY):  LINK to tentative race itinerary (will firm-up driving plans by end of this week and firm-up roster after Shollenberger Scrimmage)
Logistics: Friday, 10/7: Athletes dismissed from school 11:00 AM, Leaving MCHS 11:15 (see itinerary for more details...)  ...We're taking 28 runners total as follows:

12:15 PM Varsity Girls Div III (6 runners firm, 1 TBD):
-Sydnie R, Aimee A, Talia L, Jasmin H, Meghan F, Lily R, __________?*

12:40 PM Varsity Boys Div III (7 runners firm):
-Ben L, Scott K, Blake C, Jacob W, Will M, Zach L, Cooper M

1:00 PM Frosh-Soph Girls Div III/IV (all 7 runners TBD):
__________?, __________?, __________?, __________?, __________?, __________?, __________?*

1:25 PM Frosh-Soph Boys Div III/IV (2 runners firm, 5 runners TBD):
-Harry F, Rory S, __________?, __________?, __________?, __________?, __________?*

*Final roster will be primarily dependent on results from 9/28 Shollenberger Scrimmage. Note: Frosh-Soph races are open only to Freshmen and Sophomores!

We're 1/2 way through our season for most athletes; varsity runners will compete 3 weeks longer!   

...Everyone is doing awesome; let's keep it going! 

GO PUMAS!!!

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

Viking Opener Rosters for this Saturday, 9/17

MCHS XC 2016 VIKING OPENER ROSTERS for this Saturday, 9/17 at Spring Lake we reviewed at practice today!

9:00 AM FROSH BOYS (5 max): Omar A, James R, Ben T, James G, Colby F
9:20 AM SOPH BOYS (5 max): Joshua C, Bryce C, Eric D, Andy K, Bernard O
9:40 AM FROSH/SOPH GIRLS (5 max): Emma H, Jaime L, Julia M, Sara N, Austin R...
10:35 AM JUNIOR BOYS (5 max): Taylor I, Matthew A, Jacob H, Jai D, Cam S
10:55 AM JUNIOR/SENIOR GIRLS (5 max): Jane C, Katrina S, Elizabeth G
11:20 OPEN GIRLS (unlimited; must fill grade levels first): Christina A-Donaldson, Cristina Avelar, Ally K, Faith M, Ciara S, Leslie V
11:45 AM SENIOR BOYS (5 max): Keegan R, Aidan S, Luis M, Frank O, Andrew L
12:05 PM OPEN BOYS (unlimited-must fill grade levels first): Tristan C, Jeffrey C, Edward D, Shrey D, Adam D, Julian F, Cecilio M, Leon P, Turner W
12:30 TEAM AWARDS PRESENTATION (please stick around if you can)

EVERYONE please get there 1 hour before your race to have adequate time to warm-up; also plan on ~20 minutes to park!

Any questions about this meet just call, text or e-mail Coach Greg

...Remember, Greg will be in L.A. (Woodbridge Invitational) on the day of this meet, so if you are looking for assistance on Saturday, look for Coach Erik and Coach "Dino" in our usual spot for Spring Lake Park.

GO PUMAS!!!

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

MCHS XC Week #5: Spring Lake on Wednesday, Split Squad on Saturday!

Wondering what happened in Week #4?   ...Check out our Facebook Page (it's a closed group, so you'll have to join) for an awesome summary of pictures and result summary from www.xcstats.com courtesy of Steve Palladino from our 9/11/16 Ed Sias Invite.   -The Puma's individual and collective performances really stood-out among some of the most outstanding programs in Northern/Central California!

...OK, what's up for Week #5?

WEDNESDAY, 9/14/16 NBL/SCL SCRIMMAGE MEET AT SPRING LAKE! 
Race Schedule: 
4:00 JV Girls
4:40 JV Boys
5:10 V Girls
5:35 V Boys

WEDNESDAY MEET DETAILS: Spectators be sure to park in the Oak Knoll parking lot.   ...The Sonoma County Parks are getting very touchy about our meets with too many parking near the boat ramp and for drivers don't feel the need to pay to get into the Park even though they are transporting runners.  The only drivers given free admission are driving athletes, coaches, and meet helpers.   For those disabled or with physical issues please the boat ramp parking area is for you.   Coaches can  park at the boat ramp.  Buses will park at Oak Knoll.


This Saturday Competitions / Split MCHS Squad this weekend!

WOODBRIDGE INVITE (roster of 28 outlined below) Event website: http://gvarvas.com/:

-Friday, 9/16: Leaving MCHS at 8:30AM (after checking into class)

-Saturday, 9/17: Race Schedule:
     
Race #1) 4:30 PM Freshman Boys (7): Rory S, Colton S, Elijah E, Owen P, Patrick P, Pierce K, Tristan S
Race #2) 5:42 PM Senior Boys (2): Cooper M, Nicolo L
Race #3) 6:06 PM JV Girls (5): Miranda H, Ellie C, Audrey M, Megan K, Savannah N
Race #4) 7:18 PM Varsity "Gold A" Girls (7): Sydnie R, Aimee A, Talia L, Lily R, Meghan F, Jasmin H, Karen B
Race #5) 8:06 PM Varsity "Gold A" Boys (7): Ben L, Scott K, Blake C, Jacob W, Zach L, Harry F, Will M

-Sunday, 9/18: traveling back, arriving MCHS ~4:30-5PM

Hotel: Hampton Inn Norco-Corona-Eastvale, 1530 Hamner Ave., Norco, CA 92860
Coaches Traveling: Coach Greg, Coach Matt and Coach Marion

...What to bring?  Our Vans will be packed!  ...Please pack lightly!   Also, we are asking everyone going to donate $30 cash to help with the food/hotel expense (please give all $ to Coach Marion and OK if you cannot donate, but let us know); also you'll need $ for snacks/lunch on the drive down and the drive back. The rest of the food/hotel/gas expense is in our budget. 

VIKING OPENER, Saturday, 9/17 Roster is EVERYONE NOT ON THE WOODBRIDGE ROSTER!     -Coach Erik (a.k.a. "Dad") and Steve Palladino will be in charge!

Viking Opener Race Schedule (Rosters to be posted tomorrow after practice), Course is 2.0 miles for all divisions, rolling hills on dirt trails and paved bike paths:

9:00 AM Frosh Boys (5 max)
9:20 AM Soph Boys (5 max)
9:40 AM Frosh/Soph Girls (5 max)
10:35 AM 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

LINK to Viking Opener Course Map and Parking Details

LINK to Viking Opener Meet Website 

IMPORTANT NOTE TO PARENTS GOING TO THE MEET: $7 parking fee at the Newanga or Violetti entrance / free with a Regional Parks Pass.    -Plan on getting there 1hour before race time and plan on ~20 minutes to park!

GO PUMAS!!!

Coach Greg

Cell: (707) 291-2967

greg.fogg@comcast.net

...Want to stay more connected?   YOU should join our [closed group] Facebook Page:

MCHSXC2016!!!   ...Lot's of pictures and relevant posts by Coaches, Parents, Athletes!

Itinerary for Ed Sias this Saturday, 9/10/16!

...Here's the final Itinerary for MCHS XC 2016 Ed Sias Invite!

LINK to .pdf MCHS XC ED Sias Invitational Itinerary document

Meet: Ed Sias Invitational    Date: September 10, 2016
Location: Hidden Valley Park, Center Ave. / Glacier Dr. Martinez, CA 94553
Event Website: http://www.campotrack.com/edsias/edsiasfrontPAGE.html
Logistics:
Leaving MCHS 6:45 AM: Coach Greg leaving with 4 Cars from MCHS + 15 passengers
-Drivers: Steve Palladino (2), Albert Ettedgui (5), Sue Philip (5), Philip Frankl (4)
Leaving MCHS 7AM: Bus leaving MCHS with Coach Marion (room for 55)
-Exceptions: 2 Runners driving there/back on their own (Jane C, Bernard O)
-~7+ runners confirmed getting rides back: (Turner W, Julian F, Eric D, Cristina A, Harry F, Zach L, Sydnie R)
8:30 AM = Bus Arrives at Hidden Valley Park
3:30-4:00 PM = Bus Leaves Hidden Valley Park
5:00 - 5:30 PM = Bus Returns to MCHS (with room for 55) with Coach Greg  and (TBD) Coach Marion
Total Race Roster Count = 69 (44 boys/25 Girls):
Race Schedule/Roster:
9:00 AM	Freshman Boys Unlimited (8):
-Omar A, Colby F, James G, Pierce K, Cesilio M, James R, Ben T, Tristan S
9:25 AM	JV Boys Limited (7):
-Joshua C, Aidan S, Keegan R, Matthew A, Jacob H, Luis M, Frank O
9:50 AM	Frosh-Soph Boys Limited (7):
-Will M, Harry F, Rory S, Colton S, Owen P, Elijah E, Patrick P
10:40 AM	FS & JV Boys Unlimited (15):
-Jai D, Matt B, Tristan C, Eric D, Shrey D, Julian F, Taylor I, Andy K, Andrew L, Bernard O, Leon P, Severin R, Cam S, Turner W, Bryce C
11:30 AM	Varsity Small School Boys (7):
-Ben L, Scott K, Zach L, Cooper M, Jacob W, Nicolo L, Blake C
12:20 PM	Varsity Small School Girls (7):
-Meghan F, Aimee A, Karen B, Talia L, Sydnie R, Miranda H, Savannah N
1:10 PM	JV Girls Limited (7):
-Jane C, Jamie L, Christina Alberigi, Faith M, Katrina S, Austin R, Cristina Avelar
1:35 PM	Frosh-Soph Girls Limited (7):
-Ellie C, Megan K, Audrey M, Emma H, Sara N, Julia M, Jasmin H
2:00 PM	FS & JV Girls Unlimited (4):
-Elizabeth G, Ally K, Ciara S, Leslie V
2:30-3:30 PM	Dance Party - Awards Ceremony
3:30-4:00 PM	Bus Leaves from Hidden Valley Park
5:00-5:30 PM	Bus Returns to MCHS

...What's coming up for MCHS Week #4?

...WHAT'S COMING UP FOR MCHS XC WEEK #4! 

Tuesday, 9/6/16:  EZ Run in the Park.   ...We still need more drivers to sign-up at: http://www.signupgenius.com/go/30e0e4aa9a62ca46-2014

Wednesday, 9/7/16:  Split squad workout!
-Training groups #7 - #12 Tempo workout on the MCHS Track normal start time, 3:30
-Training groups #1 - #6 will meet at MCHS Track 7:00 PM for workout under the lights, including top 11 girls (Sydnie, Aimee, Talia, Lily, Meghan F, Jasmin, Karen, Miranda, Ellie, Audrey, Megan)

Thursday, 9/8/16: EZ Run in the Park

Friday, 9/9/16: EZ workout, then Ohana Night hosted by the Civello's and Leavitt's!
6-8PM, 239 Fairway Court 239 Fairway Court, Santa Rosa, CA 95409
...What to bring?
Freshmen: Drinks
Sophomores: Bread
Juniors: Salads
Seniors: Desserts

Saturday, 9/10/16: Ed Sias Invite, this is a super-fun invite hosted by our NCS rivals, Campolino High School!    EVERYONE is expected to race, only 1 person on the roster has confirmed with Greg thus far, they can't go; are you ready to get on the Bus at MCHS 7AM/returning ~4:30PM?!

Where? Hidden Valley Park, 1798 Center Ave. Martinez, CA 94553

Logistics? Bus leaves MCHS 7AM > Arrive at the park 8:30AM > Races start 9AM, Finish 1:10PM, then Dance Party begins, then awards > Leave 2:30PM > Should return to MCHS 4:00-4:30
-Greg needs 2 drivers to leave MCHS 6:45 to get runners there for the 9AM Freshman Boys race, then 2 more drivers for extra seating; maybe leave a little later.    We're expecting to take 70 kids (our bus only seats 56), please let Greg know if you're planning to drive, or take your child home OYO.
(LINK to a dated video, check out former Pumas dancing in the black uniforms with "PUMAS" on front, starting at 1:15 in the video: including Brenna Thigpen, Sydnie's big bro, Austin Rivas on the shoulders of another and Allison's big bro, Austin Bartlett doing some "gett'n jiggy with it" move for a free T-shirt)

What to bring?  Bring a bag lunch or snack, or $ since this venue will have full selection of food, snacks. drinks BBQ style for sale.

Race Course: Only 2 miles vs. the "usual" 3 miles or 5K distance

Ed Sias Event website:  http://www.campotrack.com/edsias/edsiasfrontPAGE.html

Ed Sias Race Schedule (MCHS will be participating in 9 different races!):
9:00: Freshman Boys Unlimited (we will have 8-9 in this race)
9:25: JV Boys (we will have 6-7 in this race)
9:50: Frosh-Soph Boys Limited (limited to 7 for this race)
10:15: FS & JV Boys Unlimited (we will have 20 in this race)
10:40: Varsity Boys Small School (limited to 7 for this race)
11:30: Varsity Girls Small School (limited to 7 for this race)
12:20: JV Girls Limited (limited to 7 for this race)
12:45: Frosh-Soph Girls Limited (limited to 7 for this race)
1:10: Frosh-Soph and JV Unlimited (we will have 6-7 in this race)

...Still compiling results from our 9/1/16 Redwood Scrimmage in Mill Valley, will post them in the next few days here and on our Facebook page.  ...Right now, best for everyone to focus on staying healthy, give it your all during workouts, keep the Coaches in-touch with anything that feels "off" and you better keep your PRs in pencil; I feel like there's a lot more improvements to come!

GO PUMAS!!!    ...Let's make it an AMAZING season!

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