Sunday, November 11, 2018

Tuesday, November 13: MCHS NBL-Oak League + Saturday, November 17, NCS Championship Week!

Just in case you have not heard, due to the bad air quality from the Paradise fire smoke, our NBL-Oak league finals has been changed, still TBD and only allowed IF we have a local AQI of <150 .="" 150="" font="" nbsp="">

As I've been telling all athletes I've been meeting with, remember you can only control and right now the weather is out of everyone's control, so although this is a very unfortunate situation, please try to stay upbeat and positive about the possibilities of having all of this smoke "blow-through" in the next few days and we'll still have an awesome finish to a great season! 

Not sure what will happen over the next few weeks leading up to the State Championships, but decisions are being made to compete or not to compete with the health of all our athletes as a first priority.   Communication has been a big challenge and we're all doing the best we can with the [sometimes] very limited information we have. 

The NBL-Oak League Championships have been rescheduled to Spring Lake this Tuesday, November 13 (weather permitting) 

IMPORTANT!!!   Athletes will  be dismissed from school on Tuesday as early as 12:30, we will need some help from 4-5 parents getting our athletes to Spring Lake Park early, so please post on our Facebook Page LINK if you can help drive and how many passengers you can take, we'll leave in two waves: 

Wave #1 (all JV athletes): Leaving MCHS at 12:30 (need 4-5 parents to help drive with Coaches!)
Wave #2 (all Varsity athletes):  Leaving MCHS 1:00 (assuming all Varsity 7 boys + 7 girls will get there on their own driving together)

NBL/Oak-Redwood Championship Meet at Spring Lake Park Race Schedule (weather permitting) on Tuesday, 11/13/18:
2 PM JV girls

2:40 JV boys
3:15 Varsity girls
3:45 PM varsity boys

Look for more details and updates here: 
Our MCHSXC218!!! Team Facebook Page LINK: (this is a closed group, so you'll have to request to be a member if you are not already)
The Redwood Empire Running Blog LINK: LINK  

...What's next?   Our top 7 Varsity (+1 alternate) will be competing this Saturday, at the North Coast Section Championships (weather permitting) at Hayward High School: 

MCHS Div III Boys Race at 10:30 AM (awards 11:20 AM)
MCHS Div III Girls Race at Noon (awards 12:45 PM)
Link to NCS Championship Bulletin:

Plan on Saturday, 11/17/18 is to leave from MCHS in two waves: 

Wave #1 (Boys) leave MCHS at 7:15 AM
Wave #2 (Girls) leave MCHS at 8:00 AM  

Our heart-felt best wishes go out to all the families impacted by these fires; people have lost their lives, lost their homes and communities; it makes me sick to think of what we all went through a year ago and now that long journey to recovery is only beginning for that community, ugh...   Let's all keep in mind the bigger picture:  Sure, we all love our sport of Cross Country and these fires are frustrating and down-right disruptive to our season goals and ambitions, but lets just do the best we can to take care of each other and keep the health of our athletes is our #1 priority right now...     -Stay tuned.


-Coach Greg Fogg
Cell: (707) 291-2967

Thursday, September 13, 2018

End of Week #5 Split Squad Race Saturday; Viking and Woodbridge!

...This Saturday, 9/15/18 the MCHS XC Puma teams will be in two different locations:

EVENT #1) VIKING INVITE at Spring Lake, 8:35 AM- ~Noon  -Coach Barry Field is in charge of the whole crew on this day!  All athletes, please plan to arrive at least 1 hour before your race (at the Spring Lake Starting Line) and look for Coach Barry!


8:35 AM Frosh Boys: Misha Cheek, Adam Maxwell, Adam McCorquodale, Jason Page, Carson Smith
9:00 AM Soph Boys: Andrew Mathiesen, Kyle Hirth, Bryce Lindemann, Logan Field, Patrick Cooper
9:20 AM Frosh-Soph Girls: Bianca Herrera, Dylan Moore, Kiley Payne, Grace Wright
10:05 Junior Boys: Tristan Singleton, Chilo Mandeville, Ben Turley, Cameron Hickerson, Eugene Joh
10:35 AM Junior/Senior Girls: Jamie Lu, Julia McCorquodale, Audrey Moessing, Lianah Ouye
10:55 AM Open Girls: Sage Wuu (OK to run in Junior/Senior girls since Anahita can't make it)
11:45 AM Open Boys: Ashton Cook, Daniel Moessing, Caleb Gasper, Kyle Wu, Michael Moeller
12:15 PM Awards Ceremony!    -Please try to stick around to cheer on your teammates and participate in the awards ceremony!

LINK to Viking Course and Map for parking

LINK to where official results should be posted later on Saturday

VIKING IMPORTANT PARKING FEE: Athletes, parents and spectators need to exercise common courtesy and REQUIRED to pay the $7 parking fee regardless of status (unless they own a local regional parks pass).

VIKING EVENT PARKING SPECIFICS (please plan accordingly): There are two entrances into Spring Lake park. The Newanga park entrance is reserved for team buses, coaches with a large amount of equipment and carpools of athletes numbering (6) or more. We often have long traffic lines backed up for a half a mile or more, so please plan to arrive early and DO NOT use the Newanga entrance as a single athlete drop-off site. Local teams, smaller carpools and spectators are again requested to park at the Violetti park entrance. The park has credit card kiosks at each entrance to process parking fees and issue parking permits. Please DO NOT turn left at the Newanga entrance to attempt to park at the boat ramp. The boat ramp is only reserved for park users with boats and Montgomery XC staff and volunteers.    -If you are conducting a single athlete drop-off, DO NOT USE the Newanga entrance. Single athlete drop-offs can only be conducted at the Howarth Park entrance or at the bottom of the dam on Montgomery Drive. Athletes will then need to walk a half a mile into the park from either drop-off site.


...Lots of information here on the event website:


7:18 PM Varsity Girls "Gold A": Haley J, Emma H, Olivia H, Ashley B, Ellie C, Lexie L
8:06 PM Varsity Boys "Gold A": Elijah E, Jack P, Omar A, Oswaldo R, Jacob D, Noe V, Matt A
8:54 PM Varsity Girls Rated Invite: Aimee A, Nicole M, Jasmin H, Meghan F, Vivian M, Avery D, Hannah C 
9:14 PM Varsity Boys Rated Invite: Rory S, Colton S, Harry F, Pierce K, Will M, Patrick P, Owen P

Friday, 9/14 Roster Matrix for Driving from MCHS to Airport:

Woodbridge XC Race Course and Event Map:

LINK to Woodbridge live results

...It's going to be an exciting weekend!


-Coach Greg
Cell: (707) 291-2967
Team Facebook Page:

Wednesday, September 5, 2018

Logistics and details for Ed Sias coming up Saturday, 9/8/18

Hi Everyone,

Thanks to a great response from a lot of parents, we have enough drivers to get our entire roster of 62 athletes to the Ed Sias Invite this Saturday, 9/8/18.   This is our first decent size invite, expecting ~45 schools there and ~1400-1500 runners competing!   ...Here are the details:

WHAT: Ed Sias Invitational LINK to event website, with ~45 teams this meet will be 3-4 times bigger than Rancho Invite, there will be an average of ~120 athletes in each race.   MCHS will be racing in 5 Boys races + 4 Girls Races.    Race divisions include Varsity, JV, Frosh (Freshmen only) and Frosh-Soph.   There will be a full BBQ/concession stand at this meet, so bring $ for lunch!

LINK to 2017 Ed Sias Post Race Dance Party Video
WHEN: This Saturday, 9/8/18 with 9 races 9AM - 1:10 PM, then awesome dance party starts at 1:45 with awards starting at 2:00 PM, we should be leaving ~3:00 PM, back in Santa Rosa by ~5:00 PM.

WHERE: Hidden Valley Park, Martinez, 1798 Center Ave, 94553, Martinez, CA  94553 Link to directions

PARKING: Get there early and plan to park in the residential area across the street from the park, then plan on a 10-15 minute walk back to the park; look for MCHS Cross Country canopies on grass area near finish line.

-6:30 AM depart from MCHS: With Coach Greg + Coach Russ + Samantha Donohue (Taking rosters for Boys Frosh race (starts 9AM) + Frosh-Soph Limited race (starts 9:25AM)
-7:00 AM or later from MCHS: ...All other athletes/drivers will leave with from MCHS 7:00 AM or later (to be coordinated with Coach Sue)

9:00 AM: Boy's Frosh Unlimited
9:25 AM: Boy's Frosh-Soph Limited
9:50 AM: Girl's Frosh-Soph Limited
10:15 AM: Boy's Varsity (Small School)
10:40 AM: Girl's Varsity (Small School)
11:55 AM: Boy's Junior Varsity Limited
12:20 PM: Girl's Junior Varsity Limited
12:45PM: Boy's Frosh-Soph & JV Limited (A-M Schools); note this race listed as 1:35 in MCHS roster; still not sure if this race will be 12:45 or 1:30 until we get there...
1:10 PM: Girl's Frosh-Soph & JV Limited

For Spectators: The course starts and finishes on grass in Hidden Valley Park. In between the terrain ranges from moderately hilly to flat, with dirt, woodchip, and paved surfaces. Spectators can easily view the first and last half-mile of the race from a single vantage point. The trails are wide enough to accommodate races of over one hundred competitors. It is an excellent course for both athletes and spectators!




-Coach Greg
Cell: (707) 291-2967

MCHS XC Team Facebook Page:

Thursday, August 30, 2018

Our First Race of 2018! Rancho Invite Details for Friday, 8/31/18

Hey Everyone,

Here are the details for our race tomorrow, Friday 8/31/18:

-Athletes dismissed from school 2PM (remind your teacher at the beginning of class you'll need to leave at 2PM), then get to the locker room and change quickly!
-One-way bus leaves MCHS 2:15
-Arriving at RCHS ~3PM
-All 4 races will begin/end at the RCHS track.   -Parents and Athletes: Please try to stick around after your race to cheer on your teammates!

4PM: JV Girls > JV Boys (4:30 start) > Varsity Girls (~5:00 start or earlier) > Varsity Boys (~5:30 start or earlier)

ROSTERS: (registration completed, made 3200m time trial standard and turned in donation form)

JV GIRLS ROSTER (9 runners): Dylan M, Lianah O, Anahita J, Julia M, Jamie  L, Grace W, Bianca H, Kiley P, Dahlia S 
JV BOYS ROSTER (16) runners: Bryce L, Adam M, Misha C, Kyle H, Jason P, Logan F, Ben T, Chilo M, Carson S, Cam H, Caleb G, Adan M, Kaden S, Michael H, Ashton C, Michael M (TBD: Aidan K)
VARSITY GIRLS RACE (12 runners): (Aimee A, Nicole M and Talia L sitting out):
Meghan F, Jasmin H, Vivian M, Avery D, Hannah C, Haley J, Ellie C, Olivia H, Ashley B, Emma H, Audrey M, Lexie L
VARSITY BOYS RACE (12 runners): (Harry F, Rory S, Colton S sitting out):
Owen P, Pierce K, Will M, Elijah E, Jack P, Omar A, Patrick P, Jacob D, Oswaldo R, Noe V, Tristan S, Matt A

Results from Friday's meet should be posted here by Friday night or over the weekend:

Here is a picture of the 2.97 mile Rancho Campus Course for everyone's reference.

IMPORTANT: Due to construction on the RCHS campus, the start of the race will be moved to the parking lot. The finish line is in the same position. Getting to it will be just a little different. Runners will have to enter through the front gate of the stadium as There is a fence across the access road (behind the bleachers). The route around the school and looping around the lake at SSU is the same.

Looking forward to our first competition!

NEXT WEEK: Saturday, 9/8 Ed Sias Invite in Martinez!   ...Bus leaves MCHS 7AM and we'll be running in 11 different races from 9AM - 1:30PM, then sticking around for the awesome dance party and awards ceremony
LINK to Ed Sias Invite event website


-Coach Greg
Cell: (707) 291-2967

MCHS XC Team Facebook Page: (There are always lots of pictures posted here and miscellaneous information, but it's a closed group, so you'll have to request to become a member)

Tuesday, August 21, 2018

2018 Week #2 MCHS Cross Country; what's going on/what's coming up?



-TEAM ROSTER: As of last Friday, our 2018 roster is up to ~72-74 athletes!

-PRACTICE: LINK to our first 3 weeks of practice schedule (what we're doing and location for practice)

-PARENT TEAM MEETING: Great attendance for our Parent Team Meeting on Friday, 8/17 including a guest appearance by Dr. Pat Pisenti and Dr. Caleb Ridgway whom we've partnered with for support this upcoming season; both Pat and Caleb have made themselves available to improve on our strength training routines to include more injury prevention/mobility and flexibility for our athletes!  Caleb and Pat are available for individual appointments for your athletes as well.

-FUNDRAISING: We announced we will be scratching the Rummage Sale this weekend and this season, we won't be asking Parent's to participate in multiple fund raising events, but asking for a donation to help us fund our upcoming season.  Please be assured, a donation is NOT a condition of participation or requirement to be on the MCHS Cross Country team!    ...If you cannot make a donation at this time, just check the box, I am not able to make a donation at this time" and give to a coach before/after practice, so even if you are not making a donation, we are asking every athlete to turn in a donation form.     LINK to our 2018 Athlete Donation Form

-TIME TRIAL RESULTS: Our 1st of 5 Time Trials (we'll do 1 every week) on Friday resulted in 51 athletes passing the time trial standard!  ...Remember, every athlete that makes the time trail standard, earns their uniform and the privilege to race AND get's their own custom embroidered MCHS XC backpack!   


-PRACTICE:  More Practice/Hard Work!  ...If you didn't see the post on our Team Facebook Page ("MCHS XC 2018!!!"; this is a closed group, so you and/or your athlete will have to request to join; this is always a great resource for pictures and various information for MCHS XC) and you're looking for some insights or inspiration on why workouts are important: 

A workout is 25 percent perspiration and 75 percent determination. Stated another way, it is one part physical exertion and three parts self-discipline. Doing it is easy once you get started.
A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you work out regularly, your problems diminish and your confidence grows.
A workout is a personal triumph over laziness and procrastination. It is the badge of a winner - the mark of an organized, goal-oriented person who has taken charge of his, or her, destiny.
A workout is a wise use of time and an investment in excellence. It is a way of preparing for life's challenges and proving to yourself that you have what it takes to do what is necessary.
A workout is a key that helps unlock the door to opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.
A workout is a form of rebirth. When you finish a good workout, you don't simply feel better, YOU FEEL BETTER ABOUT YOURSELF.

...In other words:  TRAIN HARD TO RACE EASY!

-FUNDRAISING: This coming up Saturday, 8/25 is our primary Fundraising and Run-A-Thon day! We'll need to maximize participation, so everyone has a duty and shifts are sorted by class so it's very important everyone notifies Greg if they can't make it...   Here's a LINK to flyer, but here's also a cut/paste for everyone's ease of reference: 

-We won't be doing a group over-distance Run on Saturday, 8/25/18 since everyone will be participating in our Run-A-Thon and I'm expecting everyone to get in 5-6 miles during our continuous Run-A-Thon around the track, but for those that prefer to get in more miles, they will have to do that on this day on their own... 
-We are also looking for someone to BBQ; if you have a BBQ and can bring to the track and be  available to set-up at ~5:15 and help cook burgers and hot dogs (serving 6PM), please let Greg know! 


-PRACTICE:  Next week, practice will continue with an emphasis on getting our athletes ready to take-on their first race!   

-OUR FIRST MEET!  ...RANCHO INVITE ON FRIDAY, 8/31:  Athletes get dismissed from class 2PM, bus leaves 2:15, first race will be at 4PM.  During the week, we'll go over race day preparation and strategies, there will be 4 races on Friday:  JV Girls, JV Boys, Varsity Girls and Varsity Boys.   Note: Our bus is only one-way, assuming all parents will be coming down to watch/support their athletes!  ...We have a limited # of seats with coaches to drive your athlete back to MCHS if needed; expecting we'll be done racing close to 5:45-6PM and back to MCHS by 6:30PM or no later than 7PM.   

-Note: Rosters for Rancho Invite will be published later this week and results from this race will be used to determine rosters for Ed Sias Invite (Martinez) on 9/8 and Woodbridge Invite (L.A.) on 9 /15

To help get everyone ready as our first 2018 race approaches soon, here's some pictures from the 2017 NBL XC Championship Races last November, it'll look a bit different this year as we will be participating in the new "Oak" League:


-Coach Greg Fogg
Cell: (707) 291-2967

LINK to MCHS XC Team Facebook Page:
LINK to where most local XC race results will be posted:

Thursday, August 16, 2018

2018 Cross Country Manditory Parent Team Meeting tomorrow at MCHS 5:30-6:45!!!



FRIDAY, AUGUST 17TH 2018, 5:30-6:45 PM

-          Meeting at the entrance to the MCHS Track      -

...Meet the coaches, get information about the upcoming season and how YOU can make this the best experience for your athlete!  Sign-up for volunteering opportunities and we’ll try to cover all the details, but please take this opportunity to ask us any questions!

LINK to MCHS 2018 Competition Schedule

LINK to first 3 weeks of MCHS XC Practice Schedule 
-5 day a week Practice Schedule:   
Monday 3:00-5:30 PM, Tuesday-Friday 3:30-5:30 PM (mandatory)
Saturdays 8:30 AM (mandatory for Varsity) 
(everyone meets at MCHS/front of track entrance and we return to MCHS by 5:30 PM)


-Coach Greg Fogg
Cell: (707) 291-2967

LINK to MCHS XC 2018!!! Facebook Team Page:  (It's a closed group, you have to request to be a member)

Sunday, July 29, 2018

Tahoe Running Camp coming up! ...Only 2 weeks to the first day of practice!


2146 Mt. Olive Dr. Santa Rosa, CA 95404

...Plan to get there early as parking on the street might be very challenging!

NO 6PM GROUP RUN ON MONDAY, JULY 30!  ...RUN OYO (hopefully, most of you can make it to run the Richardson Hill tempo launching from channel Dr.)

...For those of you that have not gone to this camp before, here are a video links to give you an idea of what to expect:

2016 CAMP PART 1:
2016 CAMP PART 2:

...You can find more videos, just search for "Tahoe Running Camp" on

2018 Tahoe Running Camp before our Emerald Bay Run
MCHS XC TEAM FACEBOOK PAGE: ...Lots of information will be posted here; are YOU signed up?   
-NOTE: This is a closed group, so you'll need to ask for permission to join, but there are many videos and pictures here...!



Wednesday, August 8th Freshman Orientation at MCHS 3PM
Note: Greg will need a few upperclassmen to help us in recruiting Freshmen!

Thursday, August 9th all other classes Orientation at MCHS:
-Seniors 8:30-9:30 AM
-Juniors 10:00-12:00 PM
-Sophomores 1:00-2:30 PM

ATHLETE REGISTRATION:   ...IMPORTANT!   ...THIS YEAR YOU WILL NEED TO REGISTER YOUR MCHS ATHLETE VIA THE NEW ON-LINE SYSTEM  -No more turning in athletic packets during Orientation at MCHS; the process is now on-line through Sportsnet system.  Here's a LINK for instructions (need to upload the athlete's current physical form (any form provided by your doctor, then scanned into this system will do) included with the packet:
FIRST DAY OF PRACTICE: Monday, August 13th 3-5PM at the MCHS Track (you can't practice if you don't have your paperwork in!)

FIRST DAY OF SCHOOL: Wednesday, August 15th

PARENT TEAM MEETING: Saturday, August 17th (MCHS Track)

FUNDRAISING:  Saturday, August 25th   ..IS YOUR GARAGE FULL OF STUFF?!    ...Start saving if for our Saturday, August 25th Team Rummage Sale 8AM - 2 PM MCHS Parking Lot   
-We'll also have a Noon-Midnight Run-A-Thon at the MCHS Track

...Do you have the right equipment/are YOU are ready for the MCHS XC season?   -Here's a minimum of what you'll need:

-A "fresh" pair of running shoes!   -Typically shoes last for only 350-400 miles and most will cover that in 10 weeks or sooner.   Don't bargan shop; get custom fitted at a Specialty Running Store!   Shop here and get 10% off every day, when you mention you are a high school XC athlete:

-A running watch!   A Garmin-brand GPS watch is best, but also OK to just get a "basic" watch capable of taking splits, like these two I found on LINK  LINK

-Running shorts (we will be passing out uniform tops, but everyone is expected to purchase their own "all black" shorts)

-A water bottle

-A great attitude and put in some thought about your GOALS for the upcoming season prior to Tahoe Running Camp and for sure by the first day of practice! 


-Coach Greg
(707) 291-2967

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