Sunday, October 30, 2016

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!!!



Sunday, October 16, 2016

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

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