Summer is here, lots of activities coming up!

HAVE YOU NOT STARTED YOUR SUMMER TRAINING YET?   ...TIRED OF RUNNING BY YOURSELF?   ...THERE ARE PLENTY OF WORKOUT OPPORTUNITIES FOR YOU TO CHOOSE FROM THIS SUMMER!   ...IT'S NOT TOO LATE TO START!

6PM Runs ~1 hour runs with Coach Greg!  Monday at Howarth Park then Wednesday/Thursday at Park Trail (Tempo workouts on Wednesday with ice cold watermelon!!!)

9AM Workouts with Coach Matt/Coach Kevon!   Monday at SRHS, Wednesday/Friday at MCHS (involves some running, strength training, stretching and drills to work on perfecting your form!)

10AM Sunday Speed with Coach Steve!   Check the Heart & Sole Facebook Page  LINK here for dates, since Coach Steve recently retired and will be commuting from Reno on the weekends...

I KNOW IT'S HOT, BUT IT COOLS DOWN QUITE A BIT AT 6PM, SO COME JOIN US! 

THIS IS ABSOLUTELY THE LAST WEEKEND TO SIGN UP FOR THE TAHOE RUNNING CAMP July 22-27!

-Greg needs to finalize driving plans, so if you are planning on driving or can help (we need 6-8 more drivers!), please contact Greg ASAP!   
-If any parent wants to come to camp, but not too excited about tent camping, please contact Lisa Segraves lisa@segraves.com she has a reservation for all 5 days (she needs to unload this reservation since she's not going)

Great job on our July 18th Annadel Trail Repair Day, stay tuned for pictures, video and future work days coming soon!   

Thanks to everyone for showing up and representing MCHS; we had 23 people from MCHS (Parents, Coaches, athletes and alumni) work 3.5 hours and did some excellent work along the Canyon trail just after the first bridge.     -We have a long ways to go to complete our goal of repairing the 3.75 mile Canyon-Spring Creek Trail, please sign-up for future work days if you can.

WOW, we've been invited to help with the IRONMAN / VINEMAN event in July!  

This is a New Summer Fundraiser Opportunity for the MCHS program!    ...The more people we get to sign-up, the more money we earn for our program.   This is a serious fundraising opportunity with the potential to match our current Run-A-Thon fund raising, but we need folks to sign-up! (Athletes, Alumni, Coaches and Parents)  

To sign-up or help, text Owen Pugh at (707) 478-2231 or contact Greg if you can help, or are interested in any of these dates,; our goal is to try and cover all dates, with shifts only 2, 3 or 4 hours long: 

Friday, July 8th 5:30-8:30 PM= Johnson's Beach in Guerneville, need 10 people to set up bike racks in the transition area (none signed up yet)

Sunday, July 10th, 8:00 AM-Noon = Johnson's Beach in Guerneville, need 10 people to break down bike racks in the transition area (none signed up yet)

Thursday, July 28th, 5:30-8:30 PM= Johnson's Beach in Guerneville, need 10 people to set up bike racks in the transition area (none signed up yet)

 

Friday, July 29th, 8:00-10:00 AM= Windsor High School, helping with 1 Mile Kid's Run, need 8 people to help Owen and his Mom, Tracey! (already have all 8 signed-up = Ben L, Scott K, Megan K, Jeffrey M, Miranda H, Emma H, Lily R, Brian P.)   

Saturday, July 30th, 8:00-10:00 AM = Johnson's Beach in Guerneville, need 10 people to break down bike racks in the transition area (none signed up yet)

RUN HAPPY!     GO PUMAS!!!    ...STAY HYDRATED!

Coming Next Post:

• Summer Training Tips
• Refresher on XCStats.com and tracking your summer mileage
• Tentative 2016 MCHS XC Competition Schedule
• Final Tahoe Running Camp Roster
• Posting the infamous Sophomore Rap Video from 2015 Camp

-Coach Greg

Cell: (707) 291-2967

Need 7 more volunteers for Annadel Trail Repair this Saturday, June 18th!!!

I've received NO additional responses from my post yesterday and hoping this one stimulates some interest for our Saturday, June 18 Annadel Trail repair work day, 9AM-1PM.  

IT'S NOT TOO LATE!   ...WE STILL NEED AT LEAST 7 MORE VOLUNTEERS!!!

...Here's who we have so far committed to our workday this Saturday, June 18, contact Greg to add your name to this list:

1) Salvador Avelar, MCHS/RUP Coach
2) Allie Ahern, MCHS Alumni
3) Carolina Avelar, MCHS Alumni
4) Cecilia Avelar, MCHS Alumni
5) Scott Kruetzfeldt, MCHS Athlete
6) Brian Padilla, MCHS Alumni
7) Jeffrey Marin, MCHS Alumni
8) Ben Lawson, MCHS Athlete
9) Gary Lawson, MCHS Parent
10) Delaney White, SRHS Alumni
11) Matthew Altenberg, MCHS Athlete
12) AJ Luna, RUP Athlete
13) Austin Rogers, MCHS Athlete

14)...?
15)...?
16)...?
17)...?
18)...?
19)...?
20)...?

...We'll have snacks for everyone, but bring your own water bottle and a lunch if you want to hang out with us from ~12:30/12:45 - 1PM to wrap up the day!  

...Not very excited about getting dirty and digging in the dirt?    ...We're also looking for a photographer to take pictures/video of the work crew to create a ~2:00 video or slide show to document what we're doing and use to help promote more volunteers getting involved on the SCTC website.   Please contact Greg if you're interested in this activity or other marketing/promotional activities...    Also, I'm looking for a group to help brainstorm a name for our project and designing our work crew shirts and/or hats and any other ideas to help promote this

LINK to the June 18 workday flyer (OK to pass along to others)

LINK for SCTC release of liability form for all minors; need to have signed by your parents before you can help out on this day! 

...COME ON FOLKS, PLEASE HELP US PRESERVE OUR AWESOME TRAILS AND PARKS!
BE A PART OF THIS!

-Coach Greg
Cell: (707) 291-2967 (OK to text)
greg.fogg@comacast.net

Logging your Summer miles in XCStats! Workout Reminder ...And, get involved in Annadel Trail Repair workdays!

MILES, MILES, MILES, MILES...   Everyone is doing a great job running more miles this summer, now let's get them all logged in through XCStats!      LINK to accesss instructions for logging in your miles in www.xcstats.com    It's not too late to get in there and start logging your miles!

-After week #2, 18 runners are set-up on XCStats and SOPHOMORE TALIA LEANO leads the way with 63.5 miles total logged in since June 1st!   ...Don't let the smile fool ya, Talia is a beast!

...Which shirt will be yours this Summer?    -Only miles logged in  through XCStats for 12 weeks (beginning June 1st, ending August 21st) are eligible for these recognition shirts!   -Awarded at MCHS Practice, week of August 22nd!



TIRED OF RUNNING BY YOURSELF?    ...THERE ARE PLENTY OF WORKOUT OPPORTUNITIES FOR YOU TO CHOOSE FROM THIS SUMMER!   ...TOO HARD TO CHOOSE FROM ALL OF THESE OPTIONS?!    ...THEN JUST DO ALL OF THEM!  :)

1) 6PM ~ 1 hour runs with Coach Greg!  Mon at Howarth Park and Tue/Thu at Park Trail (Tempo workouts starting this Wednesday, plus ice cold watermelon!!!)
2) 9AM Workouts with Coach Matt/Kevon!  Mon SRHS, Wed/Fri at MCHS
3) 10AM Sunday Speed with Steve (at MCHS); check Heart & Sole Facebook Page LINK for updates
4) TBD Occasional Saturday Distance runs will be posted on the MCHS XC Facebook Page LINK

PARENTS, ATHLETES, COACHES AND ALUMNI!!!...HELP US KICK-OFF THE ANNADEL CANYON-SPRING CREEK TRAIL REPAIR PROJECT!   

...We need at least 10 more bodies to make our kick-off work day for the Annadel Trail Repair Project on Saturday, June 18th contact Greg if you can help!  (707) 291-2967 or greg.fogg@comcast.net

Be a Part of our work day for Annadel Trail Repair kick-off this Saturday June 18^th!   

…We’ve partnered with the Sonoma County Trails Council (SCTC) http://www.sonomacountytrailscouncil.org/ and this is the first of many future work days planned!     There will be several work days planned this Summer (see below), then every 2^nd Sunday of the Month year around rotating with 8 local high school Cross Country teams; we’re going to take-on the entire Canyon-Spring Creek loop trail (~3.75 miles)!    ...Details for this Saturday, June 18th:

LINK TO JUNE 18, 2016 WORKDAY FLYER (OK to pass along to others interested)

WHEN?  -Meet us at 9am at the Oak Knolls picnic area at Spring Lake Regional Park (where the horse trailers park, near the gate to Annadel), enter from Newanga Ave. look for the white SCTC tool trailer, should be done by 12:30 or 1:00PM.   Parking is free for trail workers.

WHAT TO BRING?  Gloves, a hat and water that you can take with you while working, and wear long sleeves, long pants, boots or sturdy shoes and sunscreen.  We are in need of ~12 more round spade shovels, so if you have one, bring it!    If you are a minor, you’ll need a SCTC release of liability form signed by your parents LINK (Greg will also have these forms at the work site on Saturday).   

WHAT IS EXPECTED OF ME? No experience necessary, we have tools and trained crew leaders with tasks for all strengths and sizes of volunteers!    If you’re not fired-up about digging in the dirt, we are also looking for volunteers to help in the marketing/promoting of this program and photographers/video to help document our activities.

OK, SOUNDS GREAT, HOW DO I SIGN UP?   We are limited to the first 24 that sign-up for the June 18^th work day; sign-ups coordinated through Greg Fogg.   If interested, call/text (707) 291-2967 or e-mail greg.fogg@comcast.net

BUMMER!    …I CAN’T MAKE JUNE 18^TH, BUT WOULD REALLY LIKE TO SIGN-UP FOR FUTURE DATES!  We are trying to establish a “Crew Lead” for each High School Cross Country team, Maria Carrillo is one of 8 teams to share work days, so we only have to organize 2-4 workdays out of the year and help out with mixed school work days during the Summer and Winter.   Greg is the Crew Lead for our team, so please contact him if any of these Summer days work for you and you would like to be a part of this effort!    ..Here are the Summer dates we are targeting for work days:

June: 29^th

July: 9^th, 19^th, 21^st, 28^th, 29^th, 30^th, 31^st
August: 4^th, 11^th, 12^th

...From there, there will be work days assigned to each of the 8 schools on 2^nd Sunday of each month and we'll keep it going year round, starting August 14th!

KEEP RUNNING, GO PUMAS!!!

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

...It's not all about running; get in overall great shape with Coach Matt (Mon-Wed-Fri) 9AM

Hey there!     ...Want to get in better than just good shape this summer?

Don't be a Coach Potato!

...Join COACH MATT 9AM-10:15 for a few miles, some core work, overall strength conditioning, stretching and flexibility!    

 ...See ya tomorrow at the MCHS track 9:00

Keep it going all summer long, 3 days a week!!!    This is a great compliment on top of the other miles you're putting in and will really put you in great overall shape, you'll be stronger, more flexible and less likely to get injured during the upcoming season!

-MON: at SRHS track (with Coach Kevon!)
-WED: at MCHS track
-FRI: at MCHS track

2016 Summer Training Guidelines / Tahoe Camp Roster Update

Here's a link for 2016 Summer Training!  

https://drive.google.com/file/d/0B4T1XAPNIB5CSEx2dm8zNFpXRms/view?usp=sharing

...These guidelines include:

• 4 different training groups to fit a wide spectrum of fitness/commitment for a 12 wk time frame
• Greg has assigned everyone returning from the '15 MCHS XC Roster to a training group
• Anyone not listed, that wants to adopt this summer training program needs to check with Greg to see what level best suits your running experience, current fitness and commitment  
• Please get set-up on www.xcstats.com to start recording your summer miles!   ...See the latest post on our 
• T-shirts will be given to everyone who accomplishes their summer mileage goals 

Here's a link to the current 2016 Tahoe Running Camp Flyer, July 22-July 27 if you know of anyone interested in coming, better hurry and sign-up, before we fill-up!

...Also, Greg is looking to confirm drivers; please call, text or e-mail him if you are planning to drive.

Alumni:  All of you are expected to get up there collectively, so please start coordinating rides to-from and during camp), this year, Greg is ONLY coordinating rides for runners/campers, so alumni YOU all need to all make sure you have enough drivers!  

Here's a link to the Camp Flyer if you want to pass it on:

https://drive.google.com/a/cusd.org/file/d/0B4T1XAPNIB5CWUp5SE0yenJOTzg/view?pref=2&pli=1

Current Roster: So far we have 50 runners signed up and 18 Alumni.    ...If you see a NO showing next to your name and have NOT turned in your Medical Release Form, or Paid the Camp Fees, YOU ARE NOT SECURED ON THE ROSTER AND CAN BE BUMPED OFF!    Check it out:

https://drive.google.com/file/d/0B4T1XAPNIB5COVN3dWJCRjh2Umc/view?usp=sharing

Hope to see EVERYONE at our 6PM Summer Runs and AM workouts with Coach Matt and Sunday Speed with Steve!    ...Lots of activity, lots of fun,

GO PUMAS!

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

WELCOME SUMMER IN! JOIN US FOR 6PM GROUP RUNS, AM STRENGTH CONDITIONING AND SUNDAY SPEED!

If YOU really, really want to get in great shape for this upcoming Cross Country season, let's start NOW!   ...Here's how:

1) Join COACH GREG for our 6PM Summer Runs!   3 days a week, some Saturdays:
-MON: Howarth Park, EZ run
-WED: Park Trail EZ run (Tempo runs start next week) with ICE COLD WATERMELON ;)
-THU: Park Trail EZ or Overdistance run
-SAT: Location/schedule to be posted on this blog; we'll try to organize a group run 2-4 times/wk

2) Join COACH MATT 9AM-10:15 for a few more miles, some core work, overall strength conditioning, stretching and flexibility!  3 days a week:
-MON: at SRHS track (with Coach Kevon!)
-WED: at MCHS track
-FRI: at MCHS track

3) Join COACH STEVE 10-11:30 every Sunday for "Sunday Speed" plus 1:1 form work, drills and misc. conditioning, focusing on individual optimization of running form/mechanics!   ...For more information, check the Facebook page for the Heart and Sole Speed and Endurance Club: https://www.facebook.com/groups/1527117957600102/   

4) Run TUE and FRI ON YOUR OWN...

...All Distance runners (except those that competed at NCS) should be done with their "active rest" period, so expecting all of you to be running AT LEAST 3 DAYS A WEEK, PREFERABLY AT LEAST 4 DAYS A WEEK starting this coming up week.    ...It's very important to NOT stop running all together, keep running, even if it's only 3 times/wk super EZ...   Don't lose your fitness from Track!.

Next critical step is to determine what your level of commitment will be for this summer; we have three 12 week distance programs for 350, 400, 450 and 500 miles total.    -I'll post that detail tomorrow on this blog, including how to post/track your summer miles our MCHS XC team page on www.xcstats.com

EVERYONE:  Please commit to at least running in our 6PM summer group runs, good to get everyone together, start forming our team chemistry, help make the incoming freshman welcome, and hang out with your teammates!

REMINDER: Get new shoes! ...Shoes only last ~350-400 miles, so if you have not gotten new shoes since the beginning of track season, you're probably overdue!

...Lastly, STAY ENGAGED! ...Be sure to keep up with updates that will be posted on our team blog at www.mchsxc.blogspot.com ...Lots and lots of activity planned for this summer (including the Tahoe Running Camp 7/22-7/27), Saturday group runs (contact Greg is you want to host a pancake AM run?), summer shwag, also summer training shirts and more!

Here's to a great summer with lots of smiles and lots of miles :)

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