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:

FRIDAY LOGISTICS:
-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!

RACE SCHEDULE (4 Races):
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:   https://redwoodempirerunning.com/

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

GO PUMAS!!!

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

MCHS XC Team Facebook Page: https://www.facebook.com/groups/423055447747018/ (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)

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

...HEY EVERYONE, GREAT FIRST WEEK OF PRACTICE!

HIGHLIGHTS FROM WEEK #1: 

-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!   

...WHAT'S COMING UP FOR THIS WEEK #2:

-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! 

...WHAT'S COMING UP FOR WEEK #3:

-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:

GO PUMAS!!!

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

LINK to MCHS XC Team Facebook Page: https://www.facebook.com/groups/423055447747018/
LINK to where most local XC race results will be posted: https://redwoodempirerunning.com/
  

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

REMINDER!!  

MCHS 2018 CROSS COUNTRY MANDITORY PARENT TEAM MEETING

FRIDAY, AUGUST 17^TH 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)

GO PUMAS!!!

-Coach Greg Fogg

Cell: (707) 291-2967

greg.fogg@comcast.net

LINK to MCHS XC 2018!!! Facebook Team Page: https://www.facebook.com/groups/423055447747018/  (It's a closed group, you have to request to be a member)