Need a truck for Tahoe Running Camp / Reminder Meeting on Monday!

Hi Everyone,

HELP!   ...Do you have a truck and can drive up and back (or let us borrow it, I have other drivers) for the Tahoe Running Camp?    
-Driving up to Tahoe camp next Friday, 8/2 leaving MCHS 9AM

-Driving back Wednesday, 8/7 leaving camp 9AM

Please contact Greg ASAP if you can help!    -Cell: (707) 291-2967

GROUP RUN CHANGE:   NO 6PM Group Run on Monday, 7/29; changed to 8:30 AM Howarth Park 

REMINDER:  

Camp Planning Meeting

Monday, 7/29 6PM

Greg's House: 4525 Ranchette Road, Santa Rosa, CA 95409

IMPORTANT: You need to fill out the Camp Medical Release Form/Emergency Contact Information Form and either mail or get to Greg during one of this week's group runs: 

Link to print form: http://www.mchsxc.blogspot.com/p/blog-page.html

8/24/13 TEAM YARD SALE!  -SAVE THE DATE!  
 ...And donate your unwanted stuff!
XC fundraiser Yard Sale August 24 at MCHS 8AM - 3PM
You can drop off donations on Aug 24, or arrange for earlier drop off or pickup.   Contacts:
Jennifer Jensen psychicjen@sbcglobal.net, 478-2006
Melanie Bartlett rmbartlett5@aol.com, 799-7306
We also need volunteers to work 2 hour shifts

How are YOU staying active this summer?!   Keep the pics coming!   ...Enjoy the rest of the summer; only 23 days till the first day of practice (8/19).

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

GO PUMAS!

 ...Check these out:

Shannon top of Relay Peak -10,300 Ft. near Mt. Rose, Tahoe

Tommy and Lucas hiking near Half Dome, Yosemite 

Colin with Dad after running up Bishops Peak, San Louis Obispo

Andrea and Shannon running in Kauai

Skyler and Jackson getting ready to jump off the rocks in Shasta!

Lucas and Tommy executing quite possibly the first-ever two-layered push-up on Sentinel Dome, Yosemite 

Skyler demonstrates perfect "Pencil" form off rope swing near Guerneville Bridge !

Coach Sal chasing down the boys group #2 on our Wed Tempo Run

Girls Wednesday Tempo group

Saskia and Carolina looking good, but fail to execute a "high-five" with Coach Greg trying to keep up

Back at Park Trail from the Wednesday Tempo Run

ICE COLD WATERMELON :)

Tahoe Running Camp Mandatory Meeting Next Monday, 7/29 6PM

If you're planning on going to the Tahoe Running Camp, you and one of your parents need to be at the Mandatory Camp Planning Meeting Next Monday, 7/29 6PM at the Fogg's house.   

Note: Parking will be limited on our street, so arrive early or plan on parking in the RV Christian School Parking lot and walk over.

IMPORTANT: Please fill out the Camp Medical Release Form/Emergency Contact Information Form and either mail or get to Greg during one of this week's group runs:

Link to print form:  http://www.mchsxc.blogspot.com/p/blog-page.html

Camp Planning Meeting Monday, 7/29 6PM
4525 Ranchette Road, Santa Rosa, CA 95409

How are YOU spending their summer staying active?  

Abby doing some Hard-CORE training with Sheryl

Antoine running on the beach in La Baule, France

Sophia and Shaz Planking in Morocco

Spencer Mountain Biking with Buds at North Star

How are YOU spending your summer staying active?  

Send me some pics to add to our blog!

...No Colin, Band Camp doesn't really count, sorry! ;)

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

GO PUMAS!

Reminder to get your physical! -Updated Tahoe Running Camp Roster -Get more PR socks!

Reminder to get your sports physical and fill out your Athletic Packet!

Click Here to download the MCHS Athletic Packet from the MCHS school website 

First day of practice is August 19th!   ...Only ~5 weeks away Don't wait!  -YOU WILL NOT BE ELIGIBLE TO PRACTICE UNTIL ALL OF YOUR PAPERWORK IS DONE!

Check out the link for the Tahoe Running Camp Information, recently updated camp roster as of 7/15/13.

IMPORTANT to fill-out the Medical Release Form/Emergency Contact Information and give to Greg during one of our Summer Runs or mail to 4525 Ranchette Road, Santa Rosa, CA 95409

New Policy!    ...When you're responsible for ANY new additions to the 2013 MCHS Roster, when they PR, you get socks too (for the whole 2013 season!)

Send me pictures of how you're keeping active this summer to include on my next post!

Keep in touch,

Coach Greg

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

GO PUMAS!

2013 Summer Training Link

Everything you wanted to know about training for this Summer, now organized all in one place:

...Check out the NEW LINK on our Home Page "2013 Summer Training Information" (on the right side margin) www.mchsxc.blogspot.com

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

GO PUMAS!

More on Summer Training! (re-send)

June 7 re-send with links below to training documents fixed!

...Only 10 weeks to the first day of XC Practice    :) 

Have you seen my running shoes?

YUP!     ...IT's TIME TO START RUNNING AGAIN!

By now, everyone should have had enough of a break, your bodies and minds are well rested and you're ready to join your buddies getting back into a regular EZ  steady running routine of 4-6 runs a week.       

...Or, are you not really not sure exactly what you should be doing for summer training?! 

Here is a link the to document I handed out a few weeks ago (right after our end of the track season celebration) outlining 14 weeks of training, with a steady ramp of mileage, including some Tempos, Strides and a few Hill Repeats.   This plan should get you through Summer, ready for the Tahoe Running Camp all the way through to our first official day of practice, coming up in only ~10 weeks, August 19th.

Click here to access our detailed day-by-day 14 week Training Program 

...Not sure what pace you should be running?    -NO WORRIES!    We have pacing guidelines (Ruben lives!) for all MCHS XC returning athletes.    Some people are listed twice for comparison purposes: Pacing based on 2012 XC season Spring Lake PR vs. 2013 Track season PR.   Recommend most everyone to use their 2013 Track season PR pacing guidelines and OK to slow it down a bit if you've really, lost a lot of fitness since track season.     

 Click here to access pacing guidelines!

Remember to slow down your EZ pace for OD (Over Distance) runs, somewhere between 20-40 seconds/mile slower and always adjust for hilly runs as appropriate.   -EZ pace is based on roller-coaster type trail terrain; OK to slow down if you're running a really hilly route.   Try to push your OD runs + 5 minutes each week.   And YES!  ...It's always better to challenge yourself and try to run some hilly routes over these summer months for sure :)

...If you're not on this list, e-mail Greg and request your pacing guidelines, or just find someone else who has comparable Spring Lake XC or Track 1 mile or 2 mile times. 

OUR FIRST GROUP RUN REMINDER:  Hope to see all of you for our first summer Group Run this Monday, June 10th 6PM at Howarth Park.   -Be sure to arrive early, the parking lot will be very full with several other High School XC programs meeting at Howarth Park on this same day!    

6PM Group Runs are Monday (Howarth Pk) and Wed/Thu at Park Trail. 

Remember, the three keys to an awesome and injury-free Cross Country Season are: 

1) June
2) July
3) August 

Gabe, Ean, Antoine
after finishing 5th, 1st, 3rd overall in Hit the Road Jack 3K

Good Luck and Good Health to everyone in their summer training!    -Please don't hesitate to call, text or e-mail Coach Greg or Coach Sheryl if you have any specific questions.

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

-Coach Sheryl (...By the way, did you do your sit-ups today?!)
Cell: (707) 328-9016
Email: hardensheryl@gmail.com

GO PUMAS!

Summer Training Guidelines

SUMMER IS FINALLY HERE!  :)

Congratulations 2013 MCHS Grads!

Click here for 2013 Summer Distance Training Guidelines

-Contact Greg (call, Email or text) if you have any questions or need more information!


Reminder: Summer Group Training Runs start next Monday, June 10th 6PM

When: June 10 - August 1st 6PM
Locations:
-Mondays: Howarth Park
-Wednesdays: Park Trail Rd. (free watermelon on ice!)
-Thursdays: Park Trail Rd.

What to Expect: Casual pace runs vary between 40 - 90 minutes; bring your siblings, bring your parents.  ...If it's hot, bring your squirt guns!
Note: Park Trail Rd.~1 mile on the left past the Howarth Park entrance traveling south on Summerfield Rd.


...Over the next few days, I will be posting a more detailed day-by-day training plan AND pacing sheets, so you will know exactly what to do over the summer to get ready for the 2013 MCHS Cross Country Season!

Have a great Summer!!!

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

GO PUMAS!

It's official! ...Our MCHS XC Program has a new official Assistant Coach!

...Recognize her?

Yup, Sheryl Harden (now Sheryl Van Tassel) is our new official Assistant MCHS XC Coach!

Welcome and congrats to Coach Sheryl!!!

Coming Soon:
-Guidance for your Summer Training
-8-12 yr. old Youth Track Clinic June 10-13 at MCHS Track
-Festival of Miles at MCHS Track June 14th
-Update on Tahoe Running Camp Roster
-Draft 2013 MCHS XC Competition Schedule

GO PUMAS!

...Now, GO RUN!

-Coach Greg

greg.fogg@comcast.net

cell: (707) 291-2967