...Are you ready for MCHS XC?

Only 11 days till the first day of MCHS practice!    ...Here's your "ARE YOU READY?" Check list!

...ARE YOU READY for MCHS ORIENTATION?

• Next Monday, 8/11/14: Beginning at 8:00 AM: Seniors, then Juniors, then Sophomore Orientation
• Next Tuesday, 8/12/14: Beginning at 9:30 AM: Freshmen Orientation -We need lots of returning MCHS XC members to help with sign-ups at the MCHS XC table in front of the gym!
• This is the time to donate to the program for our team transportation funds, bring your checkbook!

...Do you have your ATHLETIC PACKET DONE?

• Link to the forms (18 pages!) if you have not already completed this!

...Completed your SPORTS PHYSICAL yet?  ...This is part of the Athletic Packet requirements, if you don't have this done by Orientation, you can still hand in the rest of your Athletic Packet, then turn in your Sports Physical Form in later and prior to the first day of practice (if you can find an Athletic Director on campus, remember, school starts two days AFTER the first day of practice) to get your clearance form, that looks like this:

YOU CAN"T PRACTICE IF YOU DON"T HAVE A CLEARANCE FORM!

• ..If not, make an appointment ASAP with your Doctor, or if you can't get an appointment in time try contacting Santa Rosa Sports & Family Medicine (707) 546-9400 Website Link

...ARE YOU READY for the FIRST DAY OF PRACTICE?

• Weekly Practice Schedule: Monday, 3:00-4:45 or 5:00 / 3:30-5:15 or 5:30 the rest of the week
• Running watches with stopwatch functionality are mandatory for practice (bonus if you can take splits)
• VERY IMPORTANT!  -Do you have a fresh pair of shoes?   Running shoes are good for only ~400 miles max and most of you have been running 25-30 miles a week, so that means shoes last between 3 - 4 months!   ...When was the last time you got a fresh pair of running shoes?    -Keep in mind, every XC athlete (any school) always gets 10% off at Heart and Sole Sports Link (707) 545-SOLE (7653) 65 Brookwood Ave. Santa Rosa,CA 95404 (Corner of 4th and Brookwood) 
• We will be running a 3200 time trial on Friday, 8/22, curious is you're going to "earn your MCHS XC jersey"?  Boys have to run 8 laps around the track in 14:00 (7:00/mile pace) and Girls in 16:30 (8:15/mile pace)

...Have you checked the MCHS XC 2014 UPDATED COMPETITION SCHEDULE and contacted Greg with any conflicts?

• Note Greg recently published a new schedule (only change: Viking Opener scheduled for 9/6 is the same day as Ed Sias) the updated version is now posted on our blog Link
• Have you checked to see if your ACT or SAT test is in conflict with any of our competition schedule and  let Greg know?     

ACT Test dates: 9/13 (conflicts with Ed Sias Invite, Viking Opener), 10/25, 12/13
SAT Test dates: 10/11 (conflicts with Clovis Invite, Crystal Springs Invite), 11/8, 12/6

LASTLY...

...ARE YOU READY for our way-cool new 2014 Uniforms?   ...Arriving 9/1/14!

Keep Running :)

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