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)

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