Sunday, August 21, 2016

MCHS XC Week #2

...We still need more drivers for taking athletes to the park 2 days this week (Monday and Tuesday)!   ...Sign-up to drive athletes to the Park for runs on our signupgenius page; we'll need 10-12+ drivers for each day to get our huge roster to the park and back!
http://www.signupgenius.com/go/30e0e4aa9a62ca46-2014

IMPORTANT FOR EVERYONE COMPETING THIS FRIDAY, 8/26 FOR THE RANCHO INVITE:  

1) YOU need to have made the time standard!   (...We'll have another one this Wed)
2) YOU have turned-in your clearance slip to Coach Greg
3) YOU have turned in your donation/athlete information form to Coach Greg (...We're still missing these forms for ~1/2 of the roster!)

FRIDAY, 8/26/16 RACE SCHEDULE for Rancho Invite (plan for 25-30 minutes between races): 4PM Freshmen Boys > JV Girls > JV Boys > Varsity Girls > Finish with Varsity Boys

-NOTE: Our bus is only going one-way (only to the meet), assuming everyone will arrange for a ride back from the meet on your own.   ...PLEASE TRY TO STICK AROUND AFTER YOUR RACE TO CHEER YOUR TEAMMATES ON!

8/26 RANCHO ROSTER:
Varsity Boys (11): Ben L, Scott K, Blake C, Zach L, Jacob W, Harry F, Cooper M, Owen P, Tristan S, Rory S, Will M
Varsity Girls (7): Aimee A, Sydnie R, Lily R, Meghan F, Talia L, Jasmin H, Karen B
...Everyone else will run in the JV races, except the remaining Freshmen Boys at 4PM

NOTE: THE WOODBRIDGE ROSTER WILL BE FINALIZED BASED ON RANCHO RESULTS

CHECK IT OUT!!!   MCHS XC 2016 TEAM WARM-UP SHIRTS!  (arriving early next week, we might possibly might have them this Thursday, before Rancho Invite):

Watermarked_bigWatermarked_big












TUESDAY, 8/23/16:  Don't miss out on the HEART & SOLE CROSS COUNTRY SEASON KICK-OFF AND 20% SALE COMING UP august 23RD 6PM-8PM! 
http://heartnsolesantarosa.com/HS/XC/XC_Kickoff.html

THURSDAY, 8/25/16: Ohana Night at Matt Begert's house!   5200 Honor Oak Ct. Santa Rosa, Ca 95405 Directions: Traveling south on Summerfield, take a left at Hoen, then left again at Newanga, their house is on the left about 4-5 houses just before you'll reach the ranger gate entrance to the park
...What to bring?   
Seniors: Drinks
Juniors: Bread
Sophomores: Salad
Freshmen: Deserts

SATURDAY, 8/27/16: RUN-A-THON and RUMMAGE SALE
...And SUNDAY, 10-2PM will need only ~10 athletes total to ask for donations at Oliver's!

Schedule for 2016 Saturday, 8/27/16 MCHS XC 16 Hour Run-A-Thon
RUNNING SCHEDULE
(Starts 8AM, ends at Midnight, will clean-up then everyone leaves 12:15AM)
Class Shift To Run Relays Legs
(on the Track)
Shift at Safeway to beg for donations!
Safeway 10AM-4PM
 (need 4-6 athletes for each shift)
Seniors 8AM-10AM Juniors
Juniors 10AM-Noon Seniors
Sophomores Noon-2PM Juniors + Freshmen
Freshmen 2PM-4PM Seniors + Freshmen + Sophomores
Juniors 4PM-6PM
Freshmen 6PM-8PM
Sophomores 8PM-10PM
Seniors 10PM-Midnight
Schedule for 2016 Sunday, 8/28/16 MCHS XC Donations in front of Oliver's
10AM-Noon Seniors + Freshmen
Noon-2PM Juniors + Sophomores


GO PUMAS!!!

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


Saturday, August 20, 2016

MCHS XC WEEK #1 HIGHLIGHTS; WHAT'S UP FOR WEEK #2?!

MCHS XC WEEK #1 HIGHLIGHTS!

·       MCHS XC Roster Highlights:  Currently 80 kids (52 Boys + 28 Girls) on the roster; expecting a few more to be added this upcoming week since our roster will be open through September 1st.   -Remember roster is also open until we reach 85 limit for all athletes that make the time standard.   Last chance to make time standard if we don't reach our 85 roster limit is Friday, September 16th; we'll have additional time trials once/week for the next 4 weeks.

·        Training Groups:    …We've established 11 different training groups for workouts. based on varied fitness levels and modulating athletes within each group as I observe their abilities to keep up with executing workout objectives.    Keep in mind, our coaching staff will be constantly assessing fitness levels, and modifying for some athletes recovering from injuries or "catching-up" with their fitness, then moving them up in training groups when they seem ready/tolerant for higher intensity tor higher mileage training.


·         8/19/16 Friday Time Trial Highlights:    We executed the time trial in 3 groups, with 46 Boys making the standard and then adding another 20 for the Girls starting the first week with 66 satisfying the Roster : 

Boys Time Trial Highlights: 46 of 49 (94%) of the Boys made the Time Trial Standard!  (3 from the Boys roster of 52 were missing on this day)   ...Here's a list of the 46 Boys that made the standard:

Lawson, Ben
Kruetzfeldt, Scott
Civello, Blake
Lindeman, Zach
Wright, Jacob
Frankl, Harrison
Moore, Cooper
Pugh, Owen
Singleton, Tristan
Smail, Rory
McCloud, William
Longheto, Nicolo
Ettedgui, Elijah
Ingram, Taylor
Schram, Aidan
Swinth, Colton 
Chang, Joshua
Cortina, Lukas
Randles, Keegan
Altenberg, Matthew
Kapustka, Pierce
Phillip, Patrick
Kasper, Andy
Herbstman, Jacob
Dhiman, Jai
Alverez-Hernandez, Omar
Chinn, Bryce
DesJardins, Eric
Smith, Cameron
Olvera, Frank
Roh, David
Omiple, Bernard
Leavitt, Andrew
Yarborough, Travis
Chen, Jeffrey
Begert, Matthew
Grant, James
Cadelaria, Tristan
Keefer, Marco
Deng, Edward
Dhiman, Shrey
Foster, Julian
Joh, Eugene
Welch, Turner
Dvorak, Adam

Girls Time Trial Highlights: 20 of 25 (80%) of the Girls made the Time Trial Standard!  (3 from the Girls roster of 28 were missing on this day)  ...Here's a list of the 20 Girls that made the Standard:

Armstrong, Aimee
Rivas, Sydnie
Raymond, Lily
Field, Meghan
Leano, Talia
Hirth, Jasmin
Buenrostro, Karen
Civello, Ellie
Huntsinger, Miranda
Moessing, Audrey
Kruetzfeldt, Megan
Huntsinger, Emma
Nied, Savannah
Collier, Jane
Rogers, Austin
Nguyen, Sara
McCorquodale, Julia
Kuehn, Ally
Avelar, Christina
Vargus-Chavez, Anais

...Overall, GREAT first week of the season, very much looking forward to week #2!!!! 

WHAT'S COMING UP FOR WEEK#2?

Friday, 8/26:  Rancho Invitational (our first competition!) Athletes dismissed from class 2PM, Bus leaves 2:15, first race starts 4PM on the track at Rancho Cotate High School.   Details of actual race rosters/race schedule to be posted on this blog in a few days.

Saturday, 8/27: 

-16 hour Run-A-Thon 8AM - Midnight:  

Schedule for 2016 Saturday, 8/26
MCHS 16 Hour Run-A-Thon
RUNNING SCHEDULE
(Starts 8AM, ends at Midnight, will clean-up then everyone leaves 12:15AM)
Class
Shift To Run Relays Legs
(on the Track)
Shift at Safeway to beg for donations!
Safeway 10AM-4PM
 (need 4-6 athletes for each shift)
Seniors
8AM-10AM
Juniors
Juniors
10AM-Noon
Seniors
Sophomores
Noon-2PM
Juniors + Freshmen
Freshmen
2PM-4PM
Seniors + Freshmen + Sophomores
Juniors
4PM-6PM

Freshmen
6PM-8PM

Sophomores
8PM-10PM
Seniors
10PM-Midnight

-Rummage Sale 8AM-2PM:   ...We have 3 Parents that will be coordinating this activity; if you can donate ANY ITEMS, plan on dropping off at MCHS Parking Lot 7:30-8AM on this day!

-Sunday, 8/28:   -We'll need 10-12 more athletes to request donations in front of Oliver's, from 10AM-2PM

GO PUMAS!!!

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

Wednesday, August 17, 2016

LET'S GO! ...IT'S CROSS COUNTRY SEASON!!!

YEAY!   THE MCHS CROSS COUNTRY SEASON HAS BEGUN!!!

We need your help!    ...Sign-up to drive athletes to the Park for runs on our signupgenius page; we'll need 12+ drivers 2 or 3 times a week to get our huge roster to the park and back!
http://www.signupgenius.com/go/30e0e4aa9a62ca46-2014

..What to look forward to this 2016 Season:
  • Lots of Miles / Lots of Smiles!   JV Runners will complete ~30 miles/wk x 12 weeks (360 miles total), Varsity ~45 x 15 weeks (675 miles total)!
  • 13 Races! (15 for Varsity with the NCS and State Championships)
  • 35+ Park Training Days we'll be running in the park (Howarth Park, Annadel Park, Spring Lake), other days we'll be training on MCHS campus or adjacent Montecito Park.
  • Adventurous Saturday Runs (typically 10AM, dates TBD) when we don't have races
  • 8 Ohana Nights (a.k.a. "Pasta Feeds", where parents host dinner at their houses)
  • North Bay League Competition!   MCHS teams hoping to repeat/sweep NBL Titles!   JV + Varsity (Boys have won last 4 years in a row); Girls seeking the same experience, (Girls varsity have won the last 13 years!)
MCHS 2015 Girls NBL Champs
(crazy streak =12 years in a row!)
November Championship Season: MCHS will be competing in NCS/State in Div III (dropping down from Div II which had a much higher enrollment) hoping this will enable our varsity teams to place higher in the State Championships than in recent years.
  • MCHS Boys NCS Champs 2015
  • Backpacks!    ...Everyone making the final roster of 85 max or everyone who makes the 3200m time standard (Boys 14:00 or 7:00/mile pace and Girls = 16:30 or 8:15/mile pace), will receive their own embroidered Asics backpacks.
Team Backpacks donated by Regal Wine Company
Marcelo and Dana Aguero (Sydnie's Mom)


IMPORTANT DATES COMING UP:

Friday, 8/19 5:30-6:45 Mandatory Parent Team Meeting at MCHS west bleachers (Meet the Coaches, ask questions, sign-up for Ohana Nights and how you can help the team)

Friday, 8/26:  Our first meet!  Rancho Invite, first race 4PM (detailed race schedule to be posted later)

Saturday, 8/27:  Our primary fundraiser and Yard Sale!   -Please start looking through the garage for stuff to sell!   ...Plan is for all athletes to help by running around the track in 2 hour shifts by class (i.e. Seniors 8-10AM, then Juniors 10AM-Noon, etc...), also helping to ask for donations in front of Safeway on Calistoga road and donations from your neighbor's and relatives; top individual fund-raiser wins a free pair of shoes from Heart & Sole!    Greg needs 3-4 parents to help organize and set-up!

...Have a question or need more information?    Call, text or e-mail MCHS XC Coach Greg Fogg

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

GO PUMAS!!!

Thursday, August 4, 2016

MCHS 2016 Competition Schedule, Reminders for Orientation next week

Here's a LINK to the 2016 Competition Schedule!    ...It's expected EVERYONE participates in ALL COMPETIONS!!!    -Please contact Greg if you have any schedule conflicts!


-----------------------------------IMPORTANT DATES COMING UP---------------------------------------

SATURDAY, 8/6/16: 9:30 AM Pancake Run from Annika Cerini's house!  
1414 St. Francis Rd. SR, 95409

TUESDAY,  8/9/16:   Student Orientation at MCHS begins! LINK to MCHS Athletic Packet
-Seniors: 8:30 - 9:30 AM
-Juniors: 10:00 - 11:00 AM
-Sophomores: Last Name A-N 12:00 – 1:30 PM   O-Z  1:30 – 3:00   PM

-IMPORTANT!  ALL ATHLETES WILL NEED TO HAVE THEIR ATHLETIC PACKETS COMPLETED, INCLUDING A SPORTS PHYSICAL DATED AFTER JUNE 1ST  -All Athletes must turn-in their Athletic Packet during orientation to the Athletic Directors first, THEN the A/Ds will give you an athletic clearance slip that looks like this to give to coach Greg:


Each Athlete needs to give Coach Greg this clearance slip (NOT THE ENTIRE ATHLETIC PACKET) before they can practice or compete!   -If you don't have your Athletic Packet complete during orientation, you might be able to catch the A/Ds (Jerry Deakins or Mike Mastin) in the office at MCHS, to complete this process.

-IMPORTANT: If you plan on donating to the Cross Country team to cover travel expenses (this is not mandatory to make the team), don't turn in a donation check with your Athletic Packet during orientation, but complete this form LINK and donation and give to Coach Greg during practice.  

WEDNESDAY, 8/10/16: Freshmen Orientation 8:00 - 3:00 PM 
-IMPORTANT: Please let Greg know if you can help in "recruiting interest" to join the XC team on 8/9 or 8/10; we'll have a table next to other sports teams in the small gym for XC sign-ups to share information and answer questions...

...Don't have your Sports Physical scheduled yet?    Santa Rosa Sports and Family Medicine (1255 N. Dutton Ave, 95401) has special "clinics" to get your Sports Physical done but better hurry, space is limited, call (707) 546-9400 ASAP!     www.srsportsmed.com
Santa Rosa Sports and Family Medicine Clinics will be scheduled through the 18th of August: 
-Tue: 10AM-Noon
-Thu: 4-6PM
-Fri 8-Noon
  
SATURDAY, 8/13/16: 9:30AM Pancake Run from Matt Begert-Helling's house, 5200 Honor Oak Ct. SR, 95405

MONDAY, 8/15/16:  FIRST DAY OF PRACTICE!   -Reminder: You must have your Clearance Form to practice! MCHS XC Practice starts 3:00, the rest of the week (Tue-Fri), practice starts 3:30

WEDNESDAY, 8/17/16:  FIRST DAY OF SCHOOL!   ...Yes, we will have two practice sessions before school starts!

THURSDAY
, 8/18/16 or Fri, 8/19/16IMPORTANT One of these dates will be our first Fitness Standard test!  -First 85 to make the standard, make the MCHS XC roster!   -What is the standard?   ...3200m (8 laps around the track) standard for Boys: 14:00 (7:00/mile pace) and for Girls: 16:30 (8:15/mile pace).   -If we don't get 85 in our first day, we'll have 3-5 more time trials opportunities through September 16th if needed.   FYI: -Last year we started the MCHS XC season with 98 on our roster and finished the season with 89, without making any "cuts".   -However, this year due to limited coaching bandwidth and to ensure the safety of everyone on the roster, we're limiting our roster to 85.   Note:  MCHS is lucky to have a lot of interest for XC; most other high school teams have 35-40 on their roster, so at 85, we'll still have one of the largest, if not the largest XC rosters in the area...

EVERYONE: Keep logging your miles in www.xcstats.com!   ...If you're not sure how to sign-up, follow these instructions LINK   
-IMPORTANT: Starting this season, it will be mandatory for EVERYONE ON THE MCHS XC ROSTER to log-in their miles in XCStats throughout the season!

...Run!    ...Even if you're on Vacation...    ...Run!   

GO PUMAS!!!

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

Sunday, July 31, 2016

2016 Tahoe Running Camp Highlights! ...Plus, Reminders/Important Dates Coming Up!!!

...Heads-up!   -I put a lot of content in this release; there's a lot of IMPORTANT information towards the bottom of this release (after the Tahoe Camp Highlights)... 

2016 TAHOE RUNNING CAMP HIGHLIGHTS:

THANK-YOU, THANK-YOU, THANK-YOU, THANK-YOU, THANK-YOU!!!   ...This awesome camp experience would not have been possible if it wasn't for all of these people!

-Tanya Stevens from Bruno's on 4th Street and her two sons, Kioni and Taz for preparing our meals!
-Leticia Costa, Lisa Segraves, Sarah Williams, Lucas Azcarraga, Roy O'Conner, Brian Keefer, for helping to serve meals and help out in the camp kitchen
-Steve Palladino for helping with all medical attention and organizing our Spooner results/stats
-Coaches: Marion Maassen, Matthew Bennett, Kevon Roberts and Leanne Fogg
-Salvador Avelar for coaching, and driving our BIG TRUCK!
-Lucy Segraves for the awesome, hippy-dippy, way cool tie-dye camper of the day shirts
-All of the Alumni that brought a heightened level of energy and fun to camp!
-All parents who helped with driving and participated with activities during camp

LINK to Day 1 video #1 and LINK to rest of camp video #2 by Leanne Fogg:

2016 TAHOE RUNNING CAMPERS OF THE DAY!   ...Voted on by Alumni and Camp Staff, recognizing campers for their selfless character, demonstrating exemplary behavior and representing the true spirit of camp and a positive attitude!     ...All 12 of these campers received a genuine Lucy Segraves one-of-a-kind groovy tie-dye camp shirt!

Day 2) Miranda Huntsinger, Ben Lawson, Taylor Ingram
Day 3) Maddy Glenn, Harry Frankl, Emma Huntsinger, Talia Leano
Day 4) Christina Avelar, Meghan Field, Bryce Chinn, Jacob Wright
Day 5) Matt Begert-Hellings

2016 TAHOE RUNNING CAMPER OF THE WEEK!  ...OK, he's was just the best of the best, enough said!    Blake Civello   -Blake gets a free pair of running shoes from Heart and Sole Sports !

BROWNIE CONTEST WINNERS: Allie Ahern, Caroline Hellings, Huntsingers  (and one more, but I can't recall...?) all win choice of PR socks, see Greg if you have not received yours yet!

POG (Plank Of Glory = for holding a plank for 8 minutes; now that's tough!!!   ...And all permanently marked on our POG board): Evan Drake, Pierce Kapustka, Annika Cerini, Jacob Herbstman, Jacob Wright, Talia Leano, Meghan Field, Morgan Schrijver, Bryce Chinn 


The "POG" Plank Of Glory founded by David Eik, 2014
SPOONER HIGHLIGHTS (12.2 mile run on Tahoe Rim Trail):

Spooner highlights and most outstanding performances (based on recent records kept for the past 6 years, thanks to Steve Palladino): 

-55 Runners started and finished (including Greg) in under 3 hours! 
-Alex Morrison became 1 of only 3 to break 1:30 on record
-Blake Civello ran 1:35:27 to lead all High School Boys, 7:16 improvement from '15, a very fast time and now #7 on all-time Senior list
-Sydnie Rivas ran 1:55 to lead all High School Girls, 3:58 improvement from '15 and #2 on all-time Junior list
...But, the incoming Freshmen  Boys stole the show!
-Rory Smail crushed the previous freshman record by almost 11 minutes!   Rory Smail improved his '15 time by 17:58 and tied for overall #4 finisher on the day.
-Colton Swinth and Tristan Singleton also broke the previous freshman record (that includes bettering outstanding MCHS runners like Jacob Wright and Jordan Scobey by over 1 minute!) with Colton Swinth improving a ridiculous 34:34 from '15 and finishing #2 all-time freshman and #8 overall runner and right behind Colton was Tristan Singleton improving 2:33 from '15, now the #3 all-time freshman.
2016 "Spoon of Guts" recognizing 3 individuals: 
Rory Smail, Lily Raymond, Zach Lindemann
-Three other "first time Spooner" Freshmen Boys broke 2:00 as follows: Patrick Phillip (1:57:22), Pierce Kapustska (1:58:15) and Owen Pugh (2:00:01, hey, close enough!)
-Harry Frankl improving an unreal 34:34 (he's been working really hard/committed and it's paying off!)
-Meghan Field improving 24:10; are you kidding?   ...That's ~2:00 a mile from '15 = amazing!
-Lily Raymond with a major break through, fast 1:57:22 time as #2 overall girl finisher, #8 on all-time on the Senior list, improving 14:02 from '15, that's over 1 minute a mile improvement and a looking really good going into her senior year!
-Langston Hay improved 22:27 from '15; watch out for this SRHS Panther this Fall XC season!
-Zach Lindemann making a statement, tied as #4 MCHS runner and running a fast 1:38:13
-Eric DesJardins was tentative for our tempo workout, but looked real good on Spooner; improving 14:33
-Note that top Varsity MCHS runners, Ben Lawson ran to the first summit in ~52:00 with Alex Morrison, then dropped back to pace Owen Pugh and Scott Kruetzfeldt decided needed time to recover from his recent IT band injury.  ...Others improving over 5:00 from '15 not highlighted already:
Taylor Ingram (13:58), Andy Kasper (13:53), Miranda Huntsinger (11:16), Cam Smith (10:20), Ellie Civello (8:27), Cooper Moore (8:09), Jai Dhiman (7:30), Jacob Herbstman (6:42), Marco Keefer (6:21) and Allegra Robertshaw (5:21) 

...For another POV, check out these SPOONER IMPROVEMENTS combining '15 + '16 progress: 

MASSIVE IMPROVEMENTS!   
Harry Frankl (59:20 improvement) and Zach Lindemann (58:56 improvement); Hey Harry and Zach, That's almost 5 minutes/ mile improvement in 2 years, WOW!


Langston Hay (41:01 improvement) ~3:30 per mile improvement, combine improved endurance with his speed and he'll be really dangerous this year! 
HUGE IMPROVEMENTS!
Sydnie Rivas (26:37), Cam Smith (25:15),  Lily Raymond (22:23) all improving their Spooner pace ~2:20 per mile to just under 2:00 per mile !
VERY IMPRESSIVE IMPROVEMENTS ranging between ~1:45-1:10 per mile pace improvement:
20:46 = Jai Dhiman
19:47 = Jacob Herbstman
18:17 = Cooper Moore
14:48 = Jacob Wright
14:27 = Blake Civello

...Here's a look a Spooner results sorted by largest  '15 vs. '16 time improvement:

Tahoe Running Camp Roster 
Spooner '16          Improvement 15->16 Improvement 14->15
Swinth, Colton 1:49:12 0:34:34  
Frankl, Harry 1:48:39 0:28:12 0:31:08
Field, Meghan 2:03:43 0:24:10  
Hay, Langston 1:48:42 0:22:27 0:18:34
Smail, Rory 1:38:14 0:17:58  
Lindemann, Zac 1:38:13 0:16:32 0:42:24
DesJardins, Eric 2:09:41 0:14:33  
Raymond, Lily  1:57:22 0:14:02 0:08:21
Ingram, Taylor 1:55:53 0:13:58  
Kasper, Andy 2:00:02 0:13:53  
Huntsinger, Miranda 2:20:26 0:11:16  
Smith, Cameron 1:55:47 0:10:20 0:14:55
Civello, Ellie 2:19:26 0:08:27  
Moore, Cooper 2:06:15 0:08:09 0:10:08
Dhiman, Jai 2:09:02 0:07:30 0:13:16
Civello, Blake 1:35:27 0:07:16 0:07:11
Herbstman, Jacob 2:01:46 0:06:42 0:13:05
Keefer, Marco 2:03:30 0:06:21  
Robertshaw, Allegra 2:19:21 0:05:21  
Rivas, Sydnie 1:55:53 0:03:58 0:22:39
Wright, Jacob 1:35:30 0:03:15 0:11:33
Singleton, Tristan 1:49:13 0:02:33  
Velasquez, Elias 1:36:53 0:01:47  

2016 Spooner 12.2 miles Finishing Times:

Tahoe Running Camp Roster 
Spooner '16         
Morrison, Alex 1:29:28
Eik, David 1:33:55
Rosen-Duran, Eli 1:33:55
Civello, Blake 1:35:27
Wright, Jacob 1:35:30
Velasquez, Elias 1:36:53
Marin, Jeffery 1:38:09
Lindemann, Zac 1:38:13
Smail, Rory 1:38:14
Drake, Evan 1:40:30
Schoenbach, Gabe 1:41:34
Frankl, Harry 1:48:39
Hay, Langston 1:48:42
Swinth, Colton 1:49:12
Singleton, Tristan 1:49:13
Smith, Cameron 1:55:47
Ingram, Taylor 1:55:53
Rivas, Sydnie 1:55:53
Raymond, Lily  1:57:22
Phillip, Patrick 1:57:22
Kapustska, Pierce 1:58:15
Pugh, Owen 2:00:01
Kasper, Andy 2:00:02
Lawson, Ben (ran 1st 1/2 in 52:00, then helped pace Owen) 2:00:04
Herbstman, Jacob 2:01:46
Keefer, Marco 2:03:30
Chang, Joshua 2:03:31
Field, Meghan 2:03:43
Hegart, Ben 2:04:43
Moore, Cooper 2:06:15
Dhiman, Jai 2:09:02
DesJardins, Eric 2:09:41
Chinn, Bryce 2:09:41
Schram, Aidan 2:12:53
Cerini, Anika 2:14:29
Begert-Hellings, Matthew 2:19:20
Robertshaw, Allegra 2:19:21
Civello, Ellie 2:19:26
Huntsinger, Miranda 2:20:26
Buenrostro, Karen 2:22:40
Leavitt, Andrew 2:22:43
Azcarraga, Lucas 2:31:09
Hauptman, Jack 2:41:55
Cortina, Lukas 2:50:11
Randles, Keegan 2:50:12
Huntsinger, Emma 2:50:57
Omiple, Bernard 2:51:22
Dhiman, Shrey 2:51:41
Wright, Emma 2:54:05
Rogers, Austin 2:54:06
Scobey, Taylor 2:54:07
Nguyen, Sara 2:54:53
Ahern, Allie 2:54:54
McCloud, William (injured knee) 3:36:07

IMPORTANT!   -Can't wait for the 2017 TAHOE RUNNING CAMP!?  Save the date!    Fri, 7/28/17 - Wed, 8/2/16
-Notes and changes for 2017 Tahoe Camp:
  • Tanya Stevens has agreed to cook for us again!  -YEAY!
  • Camp Fees will go up from $150 to $175 to cover added expenses 
  • Camper Roster will be limited to no more than 70 (vs. the 85 limit we've had in previous years)
  • Every camper who comes to the 2017 camp will be expected to run Spooner in 3 hrs or less!   ...To help facilitate this, we'll have several "Spooner 10 mile Time Trials" in June and July.   10 mile course: Park Trail-Spring Creek-Canyon-Marsh-South Burma-Richardson-Canyon-Spring Creek-Park Trail
-----------------------------------IMPORTANT DATES COMING UP---------------------------------------

Sat, 8/6/16: 9:30 AM Pancake Run from Annika Cerini's house, 1414 St. Francis Rd. SR, 95409

Tue, 8/9/16: Student Orientation at MCHS begins!   LINK to MCHS Athletic Packet
-IMPORTANT!  ALL ATHLETES WILL NEED TO HAVE THEIR ATHLETIC PACKETS COMPLETED, INCLUDING A SPORTS PHYSICAL DATED AFTER JUNE 1ST  -All Athletes must turn-in their Athletic Packet during orientation to the Athletic Directors first, THEN the A/Ds will give you an athletic clearance slip that looks like this to give to coach Greg:


Each Athlete needs to give Coach Greg this clearance slip (NOT THE ENTIRE ATHLETIC PACKET) before they can practice or compete!   -If you don't have your Athletic Packet complete during orientation, you might be able to catch the A/Ds (Jerry Deakins or Mike Mastin) in the office at MCHS, to complete this process.

Tue, 8/9/16 Orientation Schedule:
-Seniors: 8:30 - 9:30 AM
-Juniors: 10:00 - 11:00 AM
-Sophomores: Last Name A-N 12:00 – 1:30 PM   O-Z  1:30 – 3:00   PM

Wed, 8/10/16: Freshmen Orientation 8:00 - 3:00 PM 
-IMPORTANT: Please let Greg know if you can help in "recruiting interest" to join the XC team on 8/9 or 8/10; we'll have a table next to other sports teams in the small gym for XC sign-ups to share information and answer questions...

-IMPORTANT! ...Don't have your Sports Physical scheduled yet?    Santa Rosa Sports and Family Medicine (1255 N. Dutton Ave, 95401) has special "clinics" to get your Sports Physical done but better hurry, space is limited, call (707) 546-9400 ASAP!     www.srsportsmed.com
Santa Rosa Sports and Family Medicine Clinics will be scheduled through the 18th of August: 
-Tue: 10AM-Noon
-Thu: 4-6PM
-Fri 8-Noon
 Sat, 8/13/16: 9:30AM Pancake Run from Matt Begert-Helling's house, 5200 Honor Oak Ct. SR, 95405

Mon, 8/15/16:  FIRST DAY OF PRACTICE!   -Reminder: You must have your Clearance Form to practice! MCHS XC Practice starts 3:00, the rest of the week (Tue-Fri), practice starts 3:30

Wed, 8/17/16:  FIRST DAY OF SCHOOL!   ...Yes, we will have two practice sessions before school starts!

Thu, 8/18/16 or Fri, 8/19/16IMPORTANT One of these dates will be our first Fitness Standard test!  -First 85 to make the standard, make the MCHS XC roster!   -What is the standard?   ...3200m (8 laps around the track) standard for Boys: 14:00 (7:00/mile pace) and for Girls: 16:30 (8:15/mile pace).   -If we don't get 85 in our first day, we'll have 3-5 more time trials opportunities through September 16th if needed.   FYI: -Last year we started the MCHS XC season with 98 on our roster and finished the season with 89, without making any "cuts".   -However, this year due to limited coaching bandwidth and to ensure the safety of everyone on the roster, we're limiting our roster to 85.   Note:  MCHS is lucky to have a lot of interest for XC; most other high school teams have 35-40 on their roster, so at 85, we'll still have one of the largest, if not the largest XC rosters in the area...

...Feeling out of the loop?   -I'll be using this blog and our FaceBook page, MCHS XC 2016!!! to provide information throughout the season, so if you are not a member of this [closed] group on Facebook, please request to join!    ...Also, if you know someone who is not subscribed" to our Blog, feel free to pass this e-mail along and just hit the "e-Newsletter SUBSCRIBE" icon on the upper left of our home page...   www.mchsxc.blogspot.com   

EVERYONE: Keep logging your miles in www.xcstats.com!   ...If you're not sure how to sign-up, follow these instructions LINK   
-IMPORTANT: Starting this season, it will be mandatory for EVERYONE ON THE MCHS XC ROSTER to log-in their miles in XCStats throughout the season! 

...Keep on running and enjoy the rest of your Summer!  

GO PUMAS!!!

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



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