Sunday, October 1, 2017

MCHS XC Week #8; what's been happening, what's coming up!

Hey Everyone,

This Monday is the start of week #8 for our 2017 MCHS XC season!   

IMPORTANT!   ...WE HAVE A NEW SCHEDULE UPDATED ON 9/19/17 TO ACCOMODATE CHANGES FROM NBL CENTER MEETS TO NBL DUAL-TRI MEETS LINK HERE

Here's what the new/modified NBL 2017 Schedule looks like; Athletes, please be sure you can make ALL OF THESE MEETS!

10/4/17: MCHS hosting Ukiah and Montgomery 
10/11/17: MCHS and Rancho at Windsor
10/18/17: MCHS hosting Casa Grande and Santa Rosa
10/25/17: MCHS at Cardinal Newman

...Only 5 weeks left in the season, for those going through the end of the NBL League Championships on Friday, November 3rd!   ...Anyone that wants to keep working out with the Varsity teams after NBL Championships (Section and State Championships are only at the Varsity level) are welcome to keep going for another 3 weeks.

...So, what's coming up THIS WEEK?

WEDNESDAY, OCTOBER 4TH: MCHS hosts first NBL Tri-meet vs. Ukiah and Montgomery at MCHS first race 3:45PM with Parent/Athlete team BBQ/Pot Luck following 5:30-6:30

TUESDAY, OCTOBER 5TH: Our 3rd Ohana Night at the Storie's, 6-8PM (Freshmen bring drinks, Sophomores bring bread, Juniors bring Salad, Seniors bring Dessert)

THIS FRIDAY, OCTOBER 6TH: Roster of 28 leaves for Clovis Invite!   ...Details:

Congratulations to both MCHS XC Varsity Teams, invited to race in BOTH Championship races at this very prestigious meet!   -Clovis Invite is on Saturday, 10/7 at Woodward Park's 5K State Championship 5K course!   Event Website: https://www.clovisxc.com/about

CLOVIS LOGISTICS: Team leaves MCHS Friday, 10/6 at 10AM, then driving to Fresno, will preview the course ~3:30-5:00, then off for dinner, then staying 1night at the prestigious 2.5 star ;) University Square Hotel in Fresno (~6 miles from Woodward Park), then 4 races on Saturday, leaving ~1:30PM and expecting to be back at MCHS ~5:30-6PM

SATURDAY CLOVIS RACE SCHEDULE:
8:55 AM Championship Varsity Girls Roster (7): Aimee A, Sydnie R, Nicole M, Jasmin H, Talia L, Meghan F, Ellie C
9:30 AM Championship Varsity Boys Roster (7): Ben L, Scott K, Will M, Colton S, Zach L, Rory S, Harry F
11:20 AM Frosh-Soph Boys Roster (7): Patrick P, Pierce K, Owen P, Elijah E, Tristan S, Jack P, James R
12:15 PM Frosh-Soph Girls Roster (7): Emma H, Hannah C, Haley J, Audrey M, Avery D, Julia M, Jamie L

...OK, so what's been going on since my last post of 3 weeks ago, just in case you haven't heard already? 

First of all, if you don't know already, you can find ALL RESULTS from any local high school XC race this season here at the Redwood Empire Running Blog, managed by Jim Crowhurst here: http://www.redwoodempirerunning.com/

9/16/17 WOODBRIDGE INVITE RESULTS:
-Varsity Boys Rated Race: 2nd place/23 teams
-Varsity Girls Rated Race: 3rd place/24 teams
-Sophomore Girls Gold: 3rd place/17 teams
-Varsity Boys Gold-A: 8th place/21 teams

MCHS XC Woodbridge 2017 Roster
9/16/17 VIKING OPENER RESULTS:

BOYS: http://www.redwoodempirerunning.com/2017-viking-boys/

GIRLS: http://www.redwoodempirerunning.com/2017-viking-girls/


MCHS XC Boys at Viking Opener 2017


Lesley and Cristina; good times at Viking!
Coach Barry and "Dad" at Viking Opener


The last two weeks (week of 9/18 + week of 9/25) we've just been training and training and training!!!    Lots of Richardson hill runs/great workouts and although it was hard hopefully, everyone is feeling stronger!   ...We are entering the NBL competition phase of our season, but now is not the time to rest; now is the time to keep on pushing!!!



BOYS/GIRLS VARSITY TEAM DIV III STATE RANKINGS; POSITIONED TO PLACE [COMBINED] HIGHER THAN EVER BEFORE IN HISTORY OF MCHS XC PROGRAM!

-BOYS ranked 3rd [legit] and racing against #1 in State West Torrance at Clovis Invite this weekend!

-GIRLS ranked 2nd after running very fast at Woodbridge; assuming a few more teams will be moved ahead of us in the next week, expecting we're close to top 5 in state, with room to move up!

Just like Coach "Farmer" Russ, the team has big hopes for this year.    ...Right now, Russ is producing some of the biggest pumpkins he's ever had and like his pumpkins, our fitness grows each week, so let's see how far we can take this!   ...Check out this one that weighed in at over 1800 lbs!

Coach "Farmer" Russ with his 1800+ lb. pumpkin

Varsity Boys using teamwork to move this behemoth gourd 

PARENTS, ATHLETES, ALUMNI AND FANS:  Be sure to keep up with all other postings, pictures, etc... on our team Facebook Page here: https://www.facebook.com/groups/423055447747018/?ref=group_header

ATHLETES!  ...Be sure to check out www.xcstats.com to track your improvement from all our race performances; here are a few examples/comparisons of some awesome improvement we're seeing:

Senior Sydnie Rivas: 2014-2016 has improved her Spring Lake 3.05 mile race pace from 7:07 to 6:11 and looking this season to go sub 6:00!   https://www.xcstats.com/career_course_report.php?runr_id=81862&cd_id=437

Senior Ben Lawson: 2014-2016 has improved his Spring Lake 3.05 mile race pace from 6:10 to 5:10 and looking this season to go sub 5:00!   https://www.xcstats.com/career_course_report.php?runr_id=81854&cd_id=437

Junior Sage Wu: In her first season, Sage is really improving!   ...With only 3 races, Sage has managed to improve her pace from 2 miles racing at 8:10 pace, now able to race 3.05 miles at 7:37 pace!   -Great job Sage!  https://www.xcstats.com/indiv_career_report.php?runr_id=139383

Freshman Nicole Morris: Aimee Armstrong ran the 3 mile course at Woodbridge '15 (her Freshman year it was a different course but still flat/3 miles) in 18:51 and rocked it this year in 17:16 (10th fastest all-time in the Redwood Empire for 3 miles); to give you an idea for how fast Nicole is right now, she just ran 18:18, which is :33 faster than Aimee's freshman time; now that's running in some very FAST company!



GO PUMAS!!!

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





Thursday, September 14, 2017

MCHS XC Week #5: ...What's coming up this weekend?

MCHS XC SPLIT SQUAD COMING UP THIS WEEKEND, SEPTEMBER 16TH!


MEET #1) VIKING OPENER (Spring Lake, Santa Rosa) itinerary and race rosters/schedule LINK

Coach Barry will be in charge of this meet with help from Erik Lacy; 45 athletes entered in this meet.


PARENTS: You'll need to park in the Violetti Parking lot, then plan on ~20 minutes walk to the
starting line.   Note: Oak Knolls parking may be limited/reserved for Buses, OK to drop athletes off
at the Newanga Entrance, but plan for long lines!   $7 Parking fee at Newanga entrance (or free with
a regional parks pass.   -All divisions 2 miles.   Top 3 finishers for each team make up the team score;
athletes may not "race-up" a division (i.e. no Freshmen in the Junior race)

-Viking Opener Event Website: http://www.vikingxc.com/viking-opener.php
-Results will be posted here: www.redwoodempirerunning.com


MEET #2) WOODBRIDGE INVITATIONAL (L.A.) itinerary and race rosters/schedule LINK

28 Athletes going to this meet.  ...With most everyone leaving Friday from MCHS 8:30AM to drive down to L.A. in 5 separate vehicles (drivers: Coach Greg, Russ, Marion, Sue and Lesley Field), with competition in the PM hours on Saturday.  (a few are driving/flying down separately on Friday)

EVERYONE ON THE ROSTER: We are asking everyone to donate $25 to supplement for our fuel/van rental expense (give to Coach Marion). Breakfast and Dinners which will be provided, but bring your own $ to cover lunch or any other spending money you'll need; all other expenses will be covered, including entry fees and hotel.

-Woodbridge Event Website: http://gvarvas.com/
-Link to live results: http://gvarvas.com/results/


PARENTS: If you have any further questions or concerns regarding this weekend's activities, please contact Greg directly.


GO PUMAS!!!

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

Team Facebook Page: MCHS XC 2017!!!

Sunday, August 27, 2017

MCHS XC: Week #2 Highlights + what's coming up for Week #3

MCHS XC 2017 Week #3 Update


HIGHLIGHTS FROM WEEK #2:

FRIDAY, 8/25/17 "FRIENDLY" SCRIMMAGE VS. REDWOOD HIGH SCHOOL RESULTS LINK
-If you have not already, you should bookmark this link for future reference as most of our race results, local competition and historical records are posted here!

COACHES SUMMARY FROM 8/25/17:  Great overall first race effort for the MCHS Team, showing impressive depth and proof that many of our runners put in some serious training over this summer, setting up for what should be a very exciting/impressive 2017 season for the Pumas!   ...FYI: The 1 mile and 2 mile marks were off from what we had been originally told, so it might take us a few days to "tease-apart" results and provide all athletes 1:1 feedback on how well they executed this race and what to work on next time (i.e. went out too fast for mile #1 and faded in mile #2, then slower in mile #3), but overall our coaches were quite pleased with our team's effort as this was everyone's first 3 mile (actually 3.06 miles) efforts of the season.  

ROSTER UPDATE; WHERE ARE ALL THE FRESHMAN GIRLS?!:   ...We are currently up to 70 runners who have made our fitness standard with 7 more working hard to make this fitness standard over the next 4 weeks.    EVERYONE: We need to step-up our activity to find a few more Freshman Girls!    ...We only have 2 on our roster, which is an all time low for the last 14 years of my coaching at MCHS; what the heck is happening?!   -Our goal is to have at least 5-7 on the roster for both boys and girls of each class; does anyone know of any other Freshman Girls?   -Our Roster is open through this Friday, September 1st; if you know of anyone that may have been cut from another sport or might be interested in joining our amazing team, please contact Greg ASAP! 

GREAT FUNDRAISING THIS PAST WEEK!   ...Thanks to all the athletes helping to fundraise over the past few weeks and especially over this weekend; BIG THANKS to Roy Raymond, Leticia and Brian Costas, the Altenbergs for helping to set-up/run/teardown the Rummage Sale, which brought in ~$850, all the athletes who begged for money at Safeway, pulling in another $700 and then ~22 athletes + Coach Barry, Russ and Greg who helped with the Santa Rosa Marathon and expecting to earn ~$1000 for 5+ hrs. in 90+ degree heat.    -Special thanks to all you parents who have donated beyond the $50 travel expense and keep it coming!    VERY SPECIAL ACKNOWLEDGEMENT TO COACH RUSS, who basically helped with everything we were doing this past week/weekend, sometimes going in 3 different directions at once; THANKS RUSS!!!

WHAT TO EXPECT FOR WEEK #3: 

Training, Training and more Training; no racing scheduled for this week!   
-All Varsity Athletes, please be ready for a 9AM Saturday, 9/2/17 workout, meeting at Howarth Park.

IMPORTANT REMINDERS FOR ALL ATHLETES: 

-EVERY ATHLETE needs to turn-in their Athlete Information Form/Donation Form AND be fully registered on www.xcstats.com by the this coming up Friday, September 1st if you want to be registered for the Ed Sias Invite on 9/9/17!  

-OUR ON-LINE STORE IS OPEN!!! Get some cool MCHS XC logo gear and help support the team; we get a percentage from all sales! The on-line store will be open for orders until 9/10/17, with a estimated delivery in 3 weeks.   -IMPORTANT!!! We have already ordered the Sports-Tek Dri-Fit T-shirt and Sports Tek Hooded Wind Jacket personalized with their name for all of our athletes so our Pumas look uniform as a team! We are please asking for a donation of $25 per athlete (checks payable to MCHS PAB) to help subsidize the cost. -Thank you!     

IMPORTANT REMINDERS FOR ALL PARENTS: 

Please, please, please sign-up to help drive our kids to the park for workouts; we need 4-5 drivers each day we designate park workout days (2-3 days a week); this is very important element for our team and I believe is a big part of what distinguishes our program from others; please help to keep all our runners training on the trails!   LINK


OTHER NEWS: 

-All of the schools in the NBL just last week voted to bring back our dual-tri meet schedule (4 smaller meets vs. NBL schools a season) vs. the current center meet schedule (2 larger meets vs. all NBL schools a season), which will be in affect THIS SEASON.   ...As soon as I get more details worked out with the other NBL coaches this week, I'll modify our schedule and publish a modified schedule with more detail, but expect it to look like the following with 4 meets in a row (all Wednesdays) with race locations TBD and all races starting at 3:45PM.

Here's what the modified NBL 2017 Schedule looks like: 

10/4/17: MCHS hosting Ukiah and Montgomery 
10/11/17: MCHS and Rancho at Windsor
10/18/17: MCHS hosting Casa Grande and Santa Rosa
10/25/17: MCHS at Cardinal Newman

GO PUMAS!!!

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

Thursday, August 24, 2017

Highlights from week#1 / What's coming up for week #2

MCHS XC 2017 WEEK #2 UPDATE

IMPORTANT!    ...Hi EVERYONE; Here's what's coming up over the next few days!

...We're going to have a busy next few days for our first race, then Saturday fundraising, then a bit more fundraising on Sunday.     Apologize for the huge time-sink, but hoping we can spread this around to everyone, including Parents!

We have some great fund-raising opportunities this weekend and then we'll be done fundraising for the season except one more event, the Healdsburg 1/2 Marathon water stations on 10/28.

FRIDAY, 8/25: Bus leaves MCHS at 2:00PM (change from 1:30) with roster heading for Redwood High School 395 Doherty Dr, Larkspur, CA 94939 for our first race!   Note: This is a change in location from what has been previously communicated (I heard just this evening); we're NOT going to Golden Gate Ntl. Recreation Area/ 591 Tennessee Valley Rd. in Mill Valley, but we'll be racing at Redwood High School.)
-Racing at 4:00-4:15PM; done racing by 5:00ish, then pot-luck till 6PM, hoping to get back to MCHS by 7:30PM.   Roster for this race includes 67 athletes that have all passed our fitness time trial!

SATURDAY, 8/26: Rummage Sale! Roy Raymond, Leticia Costas and Altenberg's helping from 7:30AM - Noon EVERYONE ELSE PLEASE BRING YOUR STUFF TO SELL! ...EMPTY YOUR GARAGE, WE'LL TAKE PRETTY MUCH ANYTHING! What doesn't sell we'll be hauling everything away to Goodwill or Salvation Army for what ever is left-over.

SATURDAY, 8/26: Run-A-Thon 8AM - 6PM (cutting this short/typically we go till Midnight, just because we're asking for a lot of time from everyone recently) we need athletes to show-up as follows + rotate some to Safeway to ask for donations:
Run-A-Thon Shifts (on MCHS Track):
8-10AM + 4-6PM = Seniors
10AM-Noon = Juniors
Noon-2PM = Sophomores
2-4PM = Freshmen
Safeway/Calistoga Road Shifts asking for donations:
10AM-11AM = Sophomores
11AM-Noon = Freshmen
Noon-1PM = Juniors
1PM-2PM = Seniors + Anyone else that wants to stick around

SUNDAY, 8/27: Helping with the Santa Rosa Marathon duties, 7:30AM-12:30PM (I know this is short notice, but this will raise $1000 for the team!), please get there on-time, find Greg and I'll direct you on where to go (I believe Russ was confirming volunteers today at practice, but we still 2-3 more volunteers!   -Just show up at the starting line, look for Greg and he'll point you in the right direction.
-5 volunteers to help with timing booth at the Finish Line
-10 volunteers to help with pancakes
-5 volunteers at the Woodstock Challenge booth
...Parents or Athletes please contact Greg if you can commit to this activity on Sunday!!!
https://www.thesantarosamarathon.com/

Thanks everyone for helping the team.

GO PUMAS!!!

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



Sunday, August 13, 2017

1st Day of Practice MCHS XC 2017!!!

YEAH!    ...Monday, August 14th is the first day of practice for the 2017 MCHS XC Season:

Meeting at the entrance of the MCHS Track 3:00-5:30

ATHLETES:
-Are YOU ready to meet your new teammates?
-Are YOU ready for our first workout of the season?
-Are YOU ready for 5 workouts a week (Varsity; we'll be doing a few "extra" workouts on a few Saturdays)?     ...Let's get excited!   ...This season we'll be incorporating a new weight training routine, along with our usual core strengthening and some flexibility/mobility activities, so be ready to get into the best shape of your life :)
-Reminder:   It will be mandatory for EVERYONE  to register sign-up for www.xcstats.com (MCHS registration code "runmchs!") so please continue to log-in your workouts and miles year-round...



PARENTS:
-If your athlete didn't turn-in their Athletic Packet during Orientation, then plan on them going to school early and turning their Athletic Packet in so they have their clearance slip for practice.
-HELP!  ...We'll need 3-4 parents to help us drive (room for 20 passengers total) to the Park for workouts 2-3 times a week, starting this Tuesday and Thursday, next Monday and Tuesday, the following Monday, Tuesday and Thursday, etc...    Sign-up here:   http://www.signupgenius.com/go/10c0948a8af2aaaf94-drivers


-PARENT REMINDER:  We have a Mandatory Parent Team Meeting this Friday, August 18th, 5:30-6:45 to go over what to expect for the upcoming season and how YOU can help in making this season a success.

GO PUMAS!!!

-Coach Greg
Cell: (707) 291-2967
greg.fogg@comcast.net
Team Facebook Page: MCHS XC 2017!!!

Saturday, August 5, 2017

Tahoe Running Camp Highlights / get ready for MCHS Orientation next week!

...Here are some 2017 TAHOE RUNNING CAMP HIGHLIGHTS (...more to come)

CAMPERS OF THE DAY: Aiden Kneble, Tristan Candelaria, Logan Field, Sage Wuu, Julia McCorquodale, Owen Pugh and Paden Collard

CAMPER OF THE WEEK: Ben Lawson

LINK to our MCHS XC 2017!!! Facebook page to check out all the pictures from Joe Civello has posted (this is a closed group, so you'll have to request to join)



2017 SPOONER PR HIGHLIGHTS (23 repeat runners/17 PRs or 74%; that's awesome!!!):

Kruetzfeldt, Scott 23%
Phillip, Partick 18%
Lawson, Ben 16%
Huntsinger, Emma 15%
Swinth, Colton 15%
Kapustska, Pierce 15%
Frankl, Harry 12%
Nguyen, Sara 9%
Huntsinger, Miranda 7%
Ingram, Taylor 5%
Rivas, Sydnie 5%
Marin, Jeffery 3%
Lindemann, Zach 3%
Singleton, Tristan 3%
Smail, Rory 2%
*Buenrostro, Karen 20% (Alumni)
*McCloud, William 54% (last year sprained ankle and had to walk most of the way)

2017 SPOONER RESULTS (12.3 Miles):

Kruetzfeldt, Scott 1:30:45
Swinth, Colton 1:32:31
Marin, Jeffery 1:34:59
Lindemann, Zach 1:35:25
Smail, Rory 1:36:04
Frankl, Harry 1:36:04
Wright, Jacob 1:36:11
Phillip, Partick 1:36:30
Ettedigui, Elihah 1:38:34
McCloud, William 1:39:46
Kapustska, Pierce 1:40:22
Lawson, Ben 1:40:23
Civello, Blake 1:41:04
Drake, Evan 1:41:05
Padilla, Brian 1:41:19
Singleton, Tristan 1:46:28
Smail, Andrew 1:47:16
Pickle, Jack 1:49:01
Alverez, Omar 1:49:02
Armstrong, Aimee 1:49:31
Collard, Payden 1:49:38
Ingram, Taylor 1:49:40
Rivas, Sydnie 1:49:52
Buenrostro, Karen 1:54:31
Morrison, Alex 1:54:32
Mandeville, Chilo 1:58:44
Hirth, Jasmin 1:58:49
Morris, Nicole 2:01:09
Lindemann, Bryce 2:01:10
Field, Logan 2:02:34
Page, Jason 2:02:53
Knebel, Aiden 2:02:58
Swanson, Kaden 2:04:55
Huntsinger, Miranda 2:10:41
Keefer, Marco 2:15:19
Herbstman, Jacob 2:16:10
Civello, Ellie 2:21:13
Wang, Joseph 2:21:14
Edwards, Julie 2:21:22
Altenburg, Matthew 2:21:37
Chinn, Bryce 2:22:25
Huntsinger, Emma 2:24:46
McCorquodale, Julia 2:26:05
Hickerson, Cameron 2:26:13
Joerger, Haley 2:26:35
Candelaria, Tristan 2:26:36
Raymond, Lily 2:26:37
McCorquodale, Adam 2:27:19
Hirth, Kyle 2:27:22
Smith, Cameron 2:28:07
Dhiman, Jai 2:30:31
Wu, Kyle 2:37:48
Nied, Savannah 2:39:01
Damon, Avery 2:39:43
Nguyen, Sara 2:39:55

...ARE YOU SURE YOU'RE READY FOR MCHS XC? 

IMPORTANT DATES!  

-MCHS Orientation Schedule: 
8 August.  Freshman Orientation.  MCHS Gym.  9 am - 3 pm.    (I need some upper class athletes to help us recruit sign-ups!   -As usual, we need to find more Freshman Girls!!!)
9 August.  Senior Orientation.  MCHS Gym.  9:30 - 10:30 am.
9 August.  Junior Orientation.  MCHS Gym.  11 am - 12 pm.  
9 August.  Sophomore Orientation.  MCHS Gym.  A-K: 1 - 2 pm,      L-Z:  2 - 3 pm.
14 August. First Day of Practice.  3:00-5:00 pm.
15 August.  First Day of School.  8:00 am - 3:05 pm.

REMINDER:  YOU need to turn in your Athletic Packet LINK during orientation, this includes your Sports Physical (needs to be dated June 1st) and you'll need a Clearance Slip (see image below) before you can practice!    THIS IS VERY IMPORTANT:    YOU can't practice until you have a clearance slip and you can't get a clearance slip until you have your Athletic Packet complete and your Athletic Packet isn't complete if you don't have a Sports Physical, get it?!   -If YOU have not yet scheduled your Sports Physical, you can call and try to schedule an appointment with Ty Affleck of Santa Rosa Sports and Family Medicine (707) 546-9400, tell them you need a Sports Physical ASAP for MCHS XC.    ...Once you have everything together and turn it in to our Athletic Director at Orientation, you'll get a Clearance Slip to either turn-in to Coach Greg.   -If you can't get everything together by Orientation, then you have till the first day of Practice (Monday August 14th):   

 
...If you have any questions, or need more information about MCHS XC, especially new/incoming Freshmen athletes and parents, please don't hesitate to text/call or E-mail Greg.

GO PUMAS!!!

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

Thursday, July 20, 2017

CHANGE IN ORIGINAL PLANS FOR THIS SATURDAY, JULY 22ND PANCAKE RUN!     

WAS: Howarth Park at 10AM

CHANGED TO: The Fields House at 9AM (Meghan, Logan, Dad Barry and Mom Lesley) 
4727 Devonshire Place, Santa Rosa, CA 95405 (near where we meet for Park Trail, off of Summerfield)   -
Be ready for a 60-70+ minute run, then all you can eat pancakes when you return!   Runners to bring extra: Juice or Bagels or Donuts or Fresh Fruit

...Hope to see YOU there!

OTHER IMPORTANT DATES COMING UP:

MONDAY, JULY 24:  Tahoe Running Camp Planning meeting 6:00-7:15 at Greg's house: 4525 Ranchette Road, Santa Rosa CA 95409 (get there early to park on our road, but space is limited, so you'll have to park at the Rincon Valley Bible Church, then walk over; no cutting through our neighbor's yard as I posted earlier...)
Bring to our Camp Planning meeting
(a copy of picture of you from Kindergarten)
-IMPORTANT 3 ITEMS FOR EVERY CAMPER: 
1) Greg needs to collect a copy of your Kindergarten picture (no originals; I won't be returning them) with your name on the back; if you don't bring one, you won't be eligible for the prizes at camp; OK to bring one to the pancake run on Saturday, or drop off on Greg's porch before our meeting, but please don't make Greg do extra work chasing you down after this meeting!  

2) Be prepared to fill-in your "something unusual and interesting about you" trivia slip
3) Start working on your tent group; remember Greg needs to approve of your tent group, which CANNOT be clics or 100% your BFFs!   ...Mix it up a bit and invite someone new into your group; let's keep camp inclusive; no camper left behind (or alone)! 
-NOTE: on this day, we won't have a 6PM run from Channel; we'll meet 9AM instead

FRIDAY, JULY 28: Tahoe Running Camp begins!
LINK to Tahoe Running Camp Schedule
LINK to What to Bring to Camp
LINK to Zephyr Cove Campground Map (We have Drive-In sites #1-#10)

WEDNESDAY, AUG 2: Returning from Tahoe Running Camp!    ...For those dedicated few that want to join us, we'll meet at Park Trail for a shake-out EZ run at 6PM.    -Parents, please remember to pick-up your camping gear when we return to MCHS; please don't make us unload, then load up again, then take to Greg's and unload again...   All forgotten gear will be donated to Goodwill after 1 week.

THURSDAY, AUG 3: Summer training schedule resumes up till the beginning of MCHS XC Practice:
8/3 Thursday at 6PM: Howarth Park EZ Run
8/5 Saturday at 10AM: Pancake Run at Civello's House (1501 Owl Perch Pl, Santa Rosa, 95409)
8/7 Monday at 6PM: Channel Drive EZ + Richardson Hill Tempo
8/9 Wednesday at 6PM: Park Trail Tempo/Watermelon Run
8/10 Thursday at 6PM: Howarth Park EZ Run
8/12 Saturday at 10AM: Pancake Run from Howarth Park

MONDAY, AUG 14 at 3PM: First day of MCHS XC Practice! (meet at the entrance to the track)

TUESDAY, AUG 15 AT 3:30PM: First day of school for MCHS (XC practice starts 3:30 for the rest of the week)

FRIDAY, AUG 18 AT 5:30-6:30PM: Mandatory Parent team meeting (meeting at MCHS track or classroom TBD) 

SUNDAY, AUG 20 10AM-2PM: Fundraising at Olivers

MONDAY, AUG 21 - FRIDAY, AUG 25:  Regular practice schedule (Monday 3-5PM, rest of the week 3:30-5:30),

PARENTS!!!   SAVE YOUR STUFF!!!  SATURDAY, AUG 26 RUMMAGE SALE 8AM-NOON AT MCHS FRONT PARKING LOT)    -ATHLETES: Run-a-thon location TBD, but we'll need all of you to rotate going to Safeway to solicit donations from 10AM-2PM.

GO PUMAS!!!

-Coach Greg

Cell: (707) 291-2967
greg.fogg@comcast.net
Facebook Team Page: MCHS XC 2017!!!   (I know, it's not "cool" to be on Facebook, but we use this platform to post pictures and for a variety of communication; this is a closed group, so you'll need to request to join...) 

Sunday, July 16, 2017

MCHS XC 2017 Tentative Competition Schedule + Summer Mileage Highlights

LINK 2017 MCHS Tentative Competition Schedule

-Note the Ed Sias Invite on September 9th is the same day as ACT testing
-Note the Clovis Invite on Oct 7th is the same day as SAT testing 

...There are other ACT/SAT test dates available, but if you have already scheduled these dates, please let Coach Greg know!

Reminder for our Rummage Sale at MCHS on August 26th, 8AM - 1PM; save anything you have that might help us raise funds for the team!

...We're 1/2 way through our 12 weeks of Summer Training, here's who is racking up the miles for the first 6 weeks, via www.xcstats.com (May 29 - July 9) with the same timeframe for comparison (if available) for 2016: May 30 - July 10, in parenthesis for those who have logged in over 100 miles: 

Sara Nguyen 106.8
Zach Lindemann 109 (2016: 219.5)
Logan Field 124.1
Talia Leano 124.72 (2016: 131.74)
Elijah Ettedgui 129.33
Sydnie Rivas 130.38 (2016: 141.6)
Jasmin Hirth 131.58
Ben Lawson 144.6 (2016: 181.76)
Haley Joerger 155.25 (2016: 93.5)
Scott Kruetzfeldt 167.74 (2016: 241.38)
Aimee Armstrong 169.19 (2016: 175.87)
Patrick Phillip 171.1
Nicole Morris 172.91
Pierce Kapustka 182.8
Meghan Field 184.37 (2016: 161.71)
Jack Pickle 242.18
Owen Pugh 242.5 (2016: 220)
Rory Smail 265.76 (2016: 265.45)
Colton Swinth 282.1
Harrison Frankl 316.39 (2016: 233.7)

...Overall, we have more people logging in from 2016 and I believe everyone who is running is putting in good base miles + some decent quality days (I.e. our Monday Richardson Hill Tempo, our Wednesday Tempos and our Saturday Over-distance days...) and I know many athletes have not yet caught up with their logging in, so please do your best to keep logging in your runs and your cross training (swimming, biking) for credit.

...Only 4 weeks until the first day of practice; if you have been training consistently, you had better start to keep up with everyone else!  ;)  

GO PUMAS, it's going to be a great season!

-Coach Greg
Cell: (707) 291-2967
greg.fogg@comcast.net
Team Facebook Page: MCHS XC 2017!!!

 

Thursday, July 13, 2017

Reminders!

Reminder #1) Saturday, 7/15 Park Trail Long Run changed from 10AM to 9AM start (expecting another HOT-HOT day!) be sure to show-up if you have not yet completed the ~9.5 mile time trial in 2hrs 10 minutes.
...For those who have already complete this requirement, come join us for one of the best courses available in the area, or just come to run 6, 7 or 8 miles with us!


Reminder #2) Monday, 7/24 6PM Tahoe Running Camp Planning Meeting at Greg's house!   ...If you're going to camp you must show up!    Exceptions must be cleared by Greg.    ...Show up to pick-up your camp shirt, fill out your "something interesting about you" trivia card and take this opportunity to meet the camp counselors, our cook Tanya Stevens, we'll discuss what supplies you need to bring and you can ask questions/get clarification on our plans...
-Where?   4525 Ranchette Road, Santa Rosa, CA 95409    -This meeting should be 6PM-7:30PM, please be sure to get there early, parking will be a challenge!

Next post I'll publish a Camp Roster, our driving plans for Camp, update on summer mileage from www.xcstats.com and some preliminary information regarding our upcoming Fall 2017 season  (including our tentative competition schedule)

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

Facebook page: MCHS XC 2017!!!

Sunday, June 11, 2017

Reminder to sign-up for Tahoe Camp 2017

HEY EVERYONE!

The 2017 Tahoe Running Camp Roster is limited to the first 75 runners signed up + 15 alumni; currently, we have only 35 runner spots left + 10 alumni spots left.   ...However, with this reminder going out, I'm expecting we'll fill up the remaining spots within the next few weeks!   

-I've been getting numerous inquires from Healdsburg, Roseland Prep, Cloverdale, Sonoma Academy and some RVMS kids.   ...Looking at our 2016 MCHS XC roster, we have 13 girls and 20 boys (33 total) missing from this Camp Roster right now, so if you're not already signed up, YOU better get going!!!    

2017 Tahoe Running Camp

Friday July 28th - Wednesday August 2nd

Zephyr Cove Campground, Lake Tahoe


...Remember, to be signed-up, you need 3 things completed:

1) Turn in your camp fees (check payable to Greg Fogg)
2) Complete your Medical Consent Form
3) Finish one of our two remaining Park Trail 9.1 time trail runs (IMPORTANT: Don't be intimidated by this distance, time requirement is 2 hrs. 10 minutes or less, which is ~14:00 pace; just a bit faster than walking, this is just a "test" to ensure you can complete our Spooner Run at Tahoe Camp)



LINK to Camp Flyer
LINK to Medical Consent Form

40 Runners already have Camp Fees + Medical Consent Form turned in as follows: 

Bryce Chinn
Kyle Hirth
Jasmin Hirth
Ellie Civello
Elijah Ettedgui
Talia Leano
Adam McCorquodale
Julia McCorquodale
Jack Pickle
Owen Pugh
Patrick Philip
Pierce Kapustka
Harrison Frankl
Colton Swinth
Marco Keefer
Rory Smail
Zach Lindemann
Bryce Lindemann
Chilo Mandeville
Meghan Field
Logan Field
Cameron Doll
Joseph Wang
Scott Kruetzfeldt
Megan Kruetzfeldt
Avery Damron
Sara Nguyen
Kyle Wu
Nicole Morris
Will McCloud
Jacob Wright
Cameron Smith
Matthew Altenberg
Savannah Nied
Cameron Hickerson
Andy Kasper
Jacob Herbstman
Taylor Ingram
Cristina Avelar (missing Medical Consent Form)
Aimee Armstrong


5 Alumni signed-up (limited to only 10 more):
Brian Padilla
Jeffrey Marin
Blake Civello
Lily Raymond
Matt Begert-Hellings

...WHO'S MISSING?!   

-We have 13 Girls missing from our MCHS '16 XC Roster not yet signed up:

Audrey Moessing
Sydnie Rivas
Christina Alberigi-Donaldson
Miranda Huntsinger
Emma Huntsinger
Haley Joerger
Ally Kuehn
Jamie Lu
Faith Murray
Austin Rogers
Katrina Storie
Ciara Storie
Leslie Valdez

-We also have 20 Boys missing from our MCHS '16 XC Roster not yet signed up:

David Abel
Omar Alverez
Tristan Candelaria
Joshua Chang
Edward Deng
Eric DesJardins
Jai Dhiman
Shrey Dhiman
Julian Foster
James Grant
Eugene Joh
Matthew Lana
Ben Lawson
Bernard Omiple
Leon Peralta
James Roh
Tristan Singleton
Ben Turley
Turner Welch
Sam Wong

REMINDERS: Contact Greg if you are able to help drive to camp or back; we need ~28 more seats!    ...Also, remember to keep Monday, July 24 on your calendar for our Camp Planning Meeting, 6-7:30 PM at Greg's house!

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

Greg's Home Address:
4525 Ranchette Road, Santa Rosa, CA 95409

...FYI to Parents:  ...I'm just now getting around to depositing camp fees for checks I've received over the past ~2 months based on the list above!

Thursday, May 11, 2017

SUMMER TRAINING!

QUESTION: ...For all MCHS runners interested in Cross Country, what are the 3 keys to a successful Cross Country Season?

ANSWER: 1) June 2) July and 3) August!


...Yup, it's time to start talking about SUMMER TRAINING to get a solid foundation set for the upcoming '17 Fall season! -Attached updated flyer for 2017 6PM Summer Runs STARTING JUNE 1st. 

LINK to 11 Week SUMMER TRAINING GROUP RUNS
  
-Note I've added a 4th day = Saturday 10AM runs!

For those of you somewhat intimidated that Summer Training means you have to live-eat-sleep running, give-up all social activities and run 7 days a week?  ...Not true! -I would be happy if most of our Cross Country roster ran CONSISTENTLY 4 days a week over the entire Summer; don't over-do it, enjoy the summer and enjoy the run!

...Remember, these runs are not mandatory but heck, if your going to run over the summer, you might as well run with OUR GROUP, right?

Also, I will be publishing an entire day-by-day summer training program (incorporating these 4 days for group runs) for those of you that want more details, stay tuned for an 11 week program for 250 miles total (23 miles a week) or 350 miles total (32 miles a week) and another 400+ miles total for those ambitious/over-achievers...

SUMMER RUNS: ...What remains the same:
• Mon-Wed-Thu Runs are still at 6PM
• Group Tempo runs are still on Wednesday’s at Park Trail with WATERMELON ON ICE (Parents, feel free to contribute if you can; contact Greg/let him know you can bring a watermelon or 2; we need 2-3 watermelons for every run!)


SUMMER RUNS: ...What I’ve changed:
• Added Saturday 10AM runs (vs. before we only met on Mon-Wed-Thu at 6PM), including:
-3 days allocated for mandatory Tahoe Running Camp time trials (9.1 mile run Park Trail > Spring Creek > Canyon > Marsh > S. Burma > Richardson > Canyon > Spring Creek > Park Trail)
-4 days allocated for Pancake Runs at Howarth Park (details TBD, contact Greg if you want to help or help at Howarth Park or host at your house one of these days)
• Moved Mondays from Howarth Park to Channel Drive (I would like to use Richardson Hill for either a steady tempo hill day, maybe mix in some hill surges)
• Keeping EZ run on Thursday, but moved location from Park Trail to Howarth Park

GO PUMAS!!!
-Greg

Maria Carrillo High School
Cross Country / Track & Field Head Coach
greg.fogg@comcast.net
(707) 291-2967
www.mchsxc.blogspot.com

P.S. There are still spots left for Tahoe Running Camp (7/28 - 8/2), but you better sign-up soon as there are still plenty of people I know plan on going, but procrastinating/have not yet turned in their paperwork (Medical Form + paid for Camp Fees), better get on it!    ...Next post, I'll publish the latest Camp Roster   

LINK to Camp Flyer
LINK to Medical Consent Form
LINK to Zephyr Cove Campground Map (we have spots #1 - #10)

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