Wednesday, November 30, 2016

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!!!


Sunday, November 13, 2016

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)





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

Wednesday, September 28, 2016

...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

Sunday, September 25, 2016

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 

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