THIS WEEK: NCS CHAMPIONSHIPS AT HAYWARD HIGH SCHOOL!
...MCHS BOYS AND GIRLS VARSITY SQUADS RANKED #1
FRIDAY, 11/22: Top 8 Varsity runners staying overnight for NCS Championships, leaving MCHS 6:30PM with Coach Greg, Coach Sheryl and Parents TBD. Instructions on this day: Go to practice 3:30, 20 min run/strides, go home, eat dinner, pack (oh yeah, shower), then leaving MCHS 6:30PM. Expect to arrive at Comfort Inn Hotel 8:00PM Link (2532 Castro Valley Blvd., Castro Valley, CA, US, 94546 Phone: (510) 538-9501)
SATURDAY, 11/23: Caravan to Hayward High with Coach Sal and others leaving MCHS 6:45AM!
-Varsity Girls Div II Race: 9:05/Awards at 10:40
-Varsity Boys Div II Race: 10:10/Awards at 11:00
Address to Hayward High School: 1633 East Ave. Hayward, CA 94541 (Plan on an extra 15 minutes to walk from parking to the course!) HHS Map Link
Link to NCS Championship Website
Link to sign-up for LIVE UPDATES via text on your phone during the races!
NEXT WEEK: STATE CHAMPIONSHIPS AT WOODWARD PARK, FRESNO
Monday, Tuesday, Wednesday: Meeting at Howarth Park for practice at 8:30AM
Thursday: Happy Thanksgiving! -EZ 45 min + strides on your own
Friday: Leaving MCHS 10AM, arrive Woodward Park ~2:30, shake-out run, leave ~4:00-4:30 for dinner, then check into Hotel. Hotel Link Fresno Airport Hotel (1551 N. Peach Ave. Fresno, CA 93727 559-251-5200)
Saturday Race Day: Same race schedule as NCS, on the road by 11:30-Noon; back at MCHS ~5:30 after stopping for lunch on the way back.
WEEK OF 12/2: Practice on your own!
Leaving MCHS 8:30AM for Foot Locker in L.A.
Link to flyer for all the information you need to know; if you're interested, contact Coach Sheryl ASAP as space is limited! -Note, this is not a MCHS sponsored event, cost is $125 + will need to cover your food expenses.
DECEMBER 14, 2013: End of the Season Celebration, 6:00-8:30 at the MCHS Small Gym
Link to Flyer: MUST SIGN UP BEFORE 12/6, Cost $10 per person (catered by Bruno's on 4th Street!)
GO PUMAS!!!
-Coach Greg
Cell: (707) 291-2967
Monday, November 18, 2013
Sunday, November 10, 2013
Week #12 NBL Championships PUMAS SWEEP!
NBL 2013 Championships: PUMAS SWEEP JV and Varsity Races!
Boys JV: Michael King with individual honors; team wins with 7 in the top 10 (they've won 12 in a row)
Boys Varsity: Ryan Anderson wins individual title; team repeats as champs (they've won 8 of last 11 years)
Girls JV: Sweeping top 10 individual places en route to title (they've won 14 years in a row!)
Girls Varsity: 12TH TITLE IN A ROW. WOW, what else can we say?
PRACTICE NOTICE: NEXT 3 WEEKS OF COMPETITION ARE FOR VARSITY ONLY, HOWEVER EVERYONE IS WELCOME TO PRACTICE WITH THE TEAM IF THEY WANT TO.
What's up for this week:
MONDAY: No Practice! ...Run 60 minutes on your own
TUESDAY: Intervals
WEDNESDAY: EZ run
THURSDAY: VARSITY TEMPO AND MILE TIME TRIALS (Everyone welcome for mile time trial!)
FRIDAY: EZ run
SATURDAY (VARSITY ONLY): Leaving MCHS 9AM for practice run at Hayward High School (NCS course) should be there by 10:15, done with workout by Noon, back to MCHS by 1:30 unless we stop for lunch...
Press Democrat pics for NBLs and all the results:
LINK to Boys results
LINK to Girls results
NBL Times were not as fast as expected, but the PUMAS still achieved 30 new PRs!
Seniors win Crazy Relays (again!) ...LINK to floppy Frisbee relay clip
-Coach Greg
Cell: (707) 291-2967
Email: greg.fogg@comcast.net
GO PUMAS!
Boys JV: Michael King with individual honors; team wins with 7 in the top 10 (they've won 12 in a row)
 |
| Start of 2013 JV Boys race |
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| 2013 MCHS Boys Varsity en route to NBL title! |
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| MCHS's "big green army" out in front for 2013 Girls JV race |
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| Boys and Girls Varsity Dual Champs! |
PRACTICE NOTICE: NEXT 3 WEEKS OF COMPETITION ARE FOR VARSITY ONLY, HOWEVER EVERYONE IS WELCOME TO PRACTICE WITH THE TEAM IF THEY WANT TO.
What's up for this week:
MONDAY: No Practice! ...Run 60 minutes on your own
TUESDAY: Intervals
WEDNESDAY: EZ run
THURSDAY: VARSITY TEMPO AND MILE TIME TRIALS (Everyone welcome for mile time trial!)
FRIDAY: EZ run
SATURDAY (VARSITY ONLY): Leaving MCHS 9AM for practice run at Hayward High School (NCS course) should be there by 10:15, done with workout by Noon, back to MCHS by 1:30 unless we stop for lunch...
Press Democrat pics for NBLs and all the results:
LINK to Boys results
LINK to Girls results
NBL Times were not as fast as expected, but the PUMAS still achieved 30 new PRs!
| Name | Old PR | New PR | Time Improvement |
% Improvement |
| Tooyey, Shane | 25:39 | 20:37 | 05:02 | 19.6% |
| Berlonga, Alex | 24:25 | 21:30 | 02:55 | 11.9% |
| Randles, Keegan | 21:48 | 20:06 | 01:42 | 7.8% |
| Lugo, Fernando | 22:48 | 21:08 | 01:40 | 7.3% |
| Williams, Sarah | 25:21 | 23:44 | 01:37 | 6.4% |
| Faust, Sara | 23:48 | 22:52 | 00:56 | 3.9% |
| Nelson, Amber | 24:44 | 23:47 | 00:57 | 3.8% |
| Nicklas, Tessa | 21:50 | 21:13 | 00:37 | 2.8% |
| Leavitt, Andrew | 20:32 | 20:03 | 00:29 | 2.4% |
| Collier, Jane | 23:58 | 23:29 | 00:29 | 2.0% |
| Schoenbach, Gabe | 18:19 | 18:00 | 00:19 | 1.7% |
| Azcarraga, Lucas | 16:59 | 16:43 | 00:16 | 1.6% |
| Arietta, Greg | 19:14 | 18:56 | 00:18 | 1.6% |
| Civello, Blake | 18:03 | 17:48 | 00:15 | 1.4% |
| Reynoso, Shayna | 24:55 | 24:37 | 00:18 | 1.2% |
| Thibault, Antoine | 17:11 | 17:00 | 00:11 | 1.1% |
| Sullivan, Claire | 25:00 | 24:45 | 00:15 | 1.0% |
| Kasper, Alejandra | 21:47 | 21:39 | 00:08 | 0.6% |
| Hill, Brooke | 26:42 | 26:33 | 00:09 | 0.6% |
| Raymond, Lilly | 21:23 | 21:17 | 00:06 | 0.5% |
| Eagle, Aimee | 24:44 | 24:38 | 00:06 | 0.4% |
| Avelar, Cecilia | 18:56 | 18:52 | 00:04 | 0.4% |
| Schneider, Rowan | 19:37 | 19:34 | 00:03 | 0.3% |
| Buenrostro, Karen | 22:15 | 22:12 | 00:03 | 0.2% |
| West, Zac | 16:02 | 16:00 | 00:02 | 0.2% |
| Ballaire, Brendan | 17:25 | 17:23 | 00:02 | 0.2% |
| Frankl, William | 18:07 | 18:05 | 00:02 | 0.2% |
| Breedlove, Shaz | 18:37 | 18:36 | 00:01 | 0.1% |
| Everest, Jacob | 18:58 | 18:57 | 00:01 | 0.1% |
| Boyce, Trever | 19:12 | 19:11 | 00:01 | 0.1% |
Seniors win Crazy Relays (again!) ...LINK to floppy Frisbee relay clip
-Coach Greg
Cell: (707) 291-2967
Email: greg.fogg@comcast.net
GO PUMAS!
Sunday, November 3, 2013
Recap week #10, #11, Pumas finish season undefeated; coming up this week, NBL CHAMPIONSHIPS!
HIGHLIGHTS OF WEEK #10:
10/23/13: MCHS Tri-meet vs. RCHS, Ukiah with MCHS hosting. -Pumas sweep all 4 races.
LINK to PD detailed results. -Bizarre "wrong-turn" leaves top 20 boy finishers DQ'd!
12 Individual PRs for MCHS on this day (2.7 mi MCHS campus course):
8 individuals who made the all-time top 50 list for the MCHS Campus Course:
Shaz Breedlove #14
Shannon Palladino #25
Carolina Avelar #29
Allie Ahern #32
Mackenzie Segraves #33
Sam Perry #35
Sophia Mahoney #37
Kaylie Gunderson #42
10/26/13: Saturday FUN at the Healdsburg 1/2 Marathon (MCHS was in charge of 4 water stations):
HIGHLIGHTS OF WEEK #11:
MCHS Tri-Meet vs. Santa Rosa and Monty. -Pumas sweep all 4 races, finishing the regular league season undefeated!
LINK to PD detailed results and more pictures. -Nice starts; way to get out in front pumas!
WOW! BOYS team PR now ranks them #4 All-Time for the 3.05 mi. Spring Lake Course (since 1988)
...CHECK OUT THESE CRAZY IMPROVEMENTS!
45 Individual PRs for MCHS on this day (3.05 mi MCHS campus course):
COMING UP THIS WEEK:
Schedule:
2:00 - JV Boys
10/23/13: MCHS Tri-meet vs. RCHS, Ukiah with MCHS hosting. -Pumas sweep all 4 races.
LINK to PD detailed results. -Bizarre "wrong-turn" leaves top 20 boy finishers DQ'd!
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| Start of the Boys race Oct 23rd, 2013 at MCHS with Rancho and Ukiah. ...So far, they're going the right direction ;) |
| 10/23/13 MCHS Home meet | 2012PR | 2013 PR | Improvement | |
| Shriver, Morgan | 19:43.0 | 16:47.0 | 02:56.0 | 15% |
| Schoenbach, Gabe | 17:38.0 | 15:58.0 | 01:40.0 | 9% |
| Hordyk, Kayla | 20:09.0 | 18:49.0 | 01:20.0 | 7% |
| Padilla, Brian | 17:51.0 | 16:46.0 | 01:05.0 | 6% |
| Talkington, Brooke | 20:25.0 | 19:34.0 | 00:51.0 | 4% |
| Marin, Jeffrey | 16:24.0 | 15:45.0 | 00:39.0 | 4% |
| Everest, Jacob | 17:44.0 | 17:09.0 | 00:35.0 | 3% |
| Ahern, Allie | 17:55.0 | 17:23.0 | 00:32.0 | 3% |
| Perry, Samantha | 17:57.0 | 17:25.0 | 00:32.0 | 3% |
| Palladino, Shannon | 17:34.0 | 17:12.0 | 00:22.0 | 2% |
| Breedlove, Shaz | 17:01.0 | 16:46.0 | 00:15.0 | 1% |
| Arietta, Greg | 17:11.0 | 17:07.0 | 00:04.0 | 0.4% |
8 individuals who made the all-time top 50 list for the MCHS Campus Course:
Shaz Breedlove #14
Shannon Palladino #25
Carolina Avelar #29
Allie Ahern #32
Mackenzie Segraves #33
Sam Perry #35
Sophia Mahoney #37
Kaylie Gunderson #42
10/26/13: Saturday FUN at the Healdsburg 1/2 Marathon (MCHS was in charge of 4 water stations):
.JPG) |
| David, Gabe, Brendan, Zac, Ryan and Evan |
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| Tessa and Abby |
MCHS Tri-Meet vs. Santa Rosa and Monty. -Pumas sweep all 4 races, finishing the regular league season undefeated!
LINK to PD detailed results and more pictures. -Nice starts; way to get out in front pumas!
WOW! BOYS team PR now ranks them #4 All-Time for the 3.05 mi. Spring Lake Course (since 1988)
...CHECK OUT THESE CRAZY IMPROVEMENTS!
45 Individual PRs for MCHS on this day (3.05 mi MCHS campus course):
| Name (SL 10/30/13) | Group | Old PR | New PR | Improvement | |
| Facto, Kelly | 25:56 | 22:05 | 03:51 | 14.8% | |
| Buenrostro, Karen | 25:33 | 22:15 | 03:18 | 12.9% | |
| Leavitt, Andrew | 23:26 | 20:32 | 02:54 | 12.4% | |
| Longhetto, Niccolo | 21:25 | 19:01 | 02:24 | 11.2% | |
| Boyce, Trever | 21:25 | 19:12 | 02:13 | 10.4% | |
| Segraves, Lucy | 25:51 | 23:24 | 02:27 | 9.5% | |
| Moore, Cooper | 19:15 | 17:27 | 01:48 | 9.4% | |
| Mendenhall, Reiko | 25:16 | 23:04 | 02:12 | 8.7% | |
| Gunderson, Kaylie | 22:24 | 20:27 | 01:57 | 8.7% | |
| Hauptman, Jack | 20:54 | 19:17 | 01:37 | 7.7% | |
| Abraham, Emily | 23:00 | 21:18 | 01:42 | 7.4% | |
| Civello, Blake | 19:22 | 18:03 | 01:19 | 6.8% | |
| Avelar, Carolina | Varsity | 20:17 | 18:57 | 01:20 | 6.6% |
| Marin, Jeffrey | 18:39 | 17:26 | 01:13 | 6.5% | |
| Shriver, Morgan | 19:52 | 18:42 | 01:10 | 5.9% | |
| Bellaire, Brendan | 18:29 | 17:25 | 01:04 | 5.8% | |
| Lu, Jonathan | 25:27 | 24:03 | 01:24 | 5.5% | |
| Mahoney, Sophia | Varsity | 20:24 | 19:18 | 01:06 | 5.4% |
| Yates, Jackson | 18:14 | 17:18 | 00:56 | 5.1% | |
| Everest, Jacob | 19:59 | 18:58 | 01:01 | 5.1% | |
| Talkington, Brooke | 23:28 | 22:21 | 01:07 | 4.8% | |
| Eik, David | 17:40 | 16:57 | 00:43 | 4.1% | |
| Sullivan, Claire | 25:58 | 25:00 | 00:58 | 3.7% | |
| Padilla, Brian | 19:43 | 19:02 | 00:41 | 3.5% | |
| Raymond, Lilly | 22:05 | 21:23 | 00:42 | 3.2% | |
| Smail, Tommy | Varsity | 17:15 | 16:43 | 00:32 | 3.1% |
| Thibault, Antoine | 17:43 | 17:11 | 00:32 | 3.0% | |
| Bartlett, Colin | Varsity | 16:12 | 15:43 | 00:29 | 3.0% |
| Arietta, Greg | 19:48 | 19:14 | 00:34 | 2.9% | |
| Perry, Samantha | Varsity | 19:56 | 19:22 | 00:34 | 2.8% |
| Scobey, Jordan | Varsity | 16:24 | 15:57 | 00:27 | 2.7% |
| Schneider, Rowan | 20:10 | 19:37 | 00:33 | 2.7% | |
| Ahern, Allie | Varsity | 19:55 | 19:25 | 00:30 | 2.5% |
| Nelson, Amber | 25:20 | 24:44 | 00:36 | 2.4% | |
| Eagle, Aimee | 25:19 | 24:44 | 00:35 | 2.3% | |
| Franceschi, Ean | 17:35 | 17:12 | 00:23 | 2.2% | |
| Azcarraga, Lucas | 17:20 | 16:59 | 00:21 | 2.0% | |
| Breedlove, Shaz | Varsity | 18:57 | 18:37 | 00:20 | 1.8% |
| Jones, Spencer | Varsity | 16:23 | 16:07 | 00:16 | 1.6% |
| Avelar, Cecilia | Varsity | 19:13 | 18:56 | 00:17 | 1.5% |
| Schoenbach, Gabe | 18:26 | 18:19 | 00:07 | 0.6% | |
| Collier, Jane | 24:05 | 23:58 | 00:07 | 0.5% | |
| Palladino, Shannon | Varsity | 19:24 | 19:20 | 00:04 | 0.3% |
| West, Zac | Varsity | 16:05 | 16:02 | 00:03 | 0.3% |
| King, Michael | Varsity | 16:40 | 16:37 | 00:03 | 0.3% |
COMING UP THIS WEEK:
Friday, November 8th North Bay League CHAMPIONSHIPS! ...Come cheer on the Pumas! ...Where? -Spring Lake.
Schedule:
2:00 - JV Boys
2:35 - JV Girls
3:15 - Varsity Boys
3:45 - Varsity Girls
4:00 - Awards
GO PUMAS!
-Coach Greg
Cell: (707) 291-2967
Email: greg.fogg@comcast.net
Sunday, October 20, 2013
Week #9; Puma's perfect vs. CN; Week #10 MCHS Hosts Rancho and Ukiah on our Home Course
WEEK #9 HIGHLIGHTS:
Wed, 10/16: ALL 4 PUMA TEAMS SWEEP IN PERFECT SCORING VS. NEWMAN (15-50 or 1st through 7th places) in dual meet scoring!
...Solid workouts this week!
Mon: Spring Lake "final hill" repeats
Wed: Race + PM Tempo (primarily Varsity roster)
Fri: 3 x 1 mile repeats on MCHS campus course
...WHAT'S COMING UP FOR WEEK #10:
Mon, 10/21: SPLIT SQUAD PRACTICE! ...If you didn't Tempo last Wednesday, then you're expected to be at the MCHS track for our 20-25 minute tempo this Monday, on the MCHS track starting at 7PM (under the lights!), so if you're going to the Tempo, don't show up for practice at 3:00! -Parents, Total workout time is 1 hr. OK to stick around or plan on picking-up your child at 7:50-8:00PM.
LINK to the latest Rankings for MCHS XC (Both teams ranked #1 for NCS, Boys 10th in state Div II, 8th team overall in NorCal, Girls: 14th in Nor-Cal, Ryan Anderson 12th in State Div II individuals).
Tue, 10/22: PASTA FEED AT THE PAWLEY'S (details TBD)
Wed, 10/23: MARIA CARRILLO HOSTS TRI-MEET VS. RANCHO AND UKIAH ON MCHS CAMPUS COURSE.
-Two races: 3:45 combined boys, then ~4:15/4:30 combined girls
-Parents helping need to be at the MCHS track by 3:00 to help with finish chute and directing runners on the course are: Lisa Segraves, Annie O'Shea Levy, Erik Lacy, Patrick Eagle, Lisa Longhetto, Patrick Breedlove, Steve Paladino, Jennifer Jensen, Traci Everest.
SAT, 10/26: IMPORTANT FUNDRAISING REMINDER FOR THIS SATURDAY! -Our MCHS XC team is in charge of 4 different water stations for the Healdsburg 1/2 Marathon this Saturday 10/26. -We'll need 4-5 parent drivers and a total of 32 (7-8 per station) volunteers from ~6:30 AM-11:30 AM to help out, but we need to nail-down commitments on Tuesday! -As we've done in the past, teams are encouraged to dress up in fun or scary Halloween costumes for each station :) and every volunteer gets a free T-shirt.
Healdsburg 1/2 Water Station Details: MCHS
will provide volunteers for 3 water stations and the Finish Line Hydration
Station. The locations as of right now for the 4 water stations are:
OTHER STUFF:
...Still have some lost and found from Tahoe Camp and the 16 Hr Run-A-Thon on Greg's porch; see anything that looks like yours? -Also, the VanDenburg's are missing a green tent with their name from Tahoe Camp; please contact Paige or Jackie if you accidentally picked it up!
-Coach Greg
Cell: (707) 291-2967
Email: greg.fogg@comcast.net
GO PUMAS!
Wed, 10/16: ALL 4 PUMA TEAMS SWEEP IN PERFECT SCORING VS. NEWMAN (15-50 or 1st through 7th places) in dual meet scoring!
...Solid workouts this week!
Mon: Spring Lake "final hill" repeats
Wed: Race + PM Tempo (primarily Varsity roster)
Fri: 3 x 1 mile repeats on MCHS campus course
...WHAT'S COMING UP FOR WEEK #10:
Mon, 10/21: SPLIT SQUAD PRACTICE! ...If you didn't Tempo last Wednesday, then you're expected to be at the MCHS track for our 20-25 minute tempo this Monday, on the MCHS track starting at 7PM (under the lights!), so if you're going to the Tempo, don't show up for practice at 3:00! -Parents, Total workout time is 1 hr. OK to stick around or plan on picking-up your child at 7:50-8:00PM.
 |
| Katya rolling along the campus trail this past weekend; thanks to Pat, Sal, Katya and Greg, the trail is all trimmed up and we're ready for our host meet on Wednesday! |
Tue, 10/22: PASTA FEED AT THE PAWLEY'S (details TBD)
Wed, 10/23: MARIA CARRILLO HOSTS TRI-MEET VS. RANCHO AND UKIAH ON MCHS CAMPUS COURSE.
-Two races: 3:45 combined boys, then ~4:15/4:30 combined girls
-Parents helping need to be at the MCHS track by 3:00 to help with finish chute and directing runners on the course are: Lisa Segraves, Annie O'Shea Levy, Erik Lacy, Patrick Eagle, Lisa Longhetto, Patrick Breedlove, Steve Paladino, Jennifer Jensen, Traci Everest.
SAT, 10/26: IMPORTANT FUNDRAISING REMINDER FOR THIS SATURDAY! -Our MCHS XC team is in charge of 4 different water stations for the Healdsburg 1/2 Marathon this Saturday 10/26. -We'll need 4-5 parent drivers and a total of 32 (7-8 per station) volunteers from ~6:30 AM-11:30 AM to help out, but we need to nail-down commitments on Tuesday! -As we've done in the past, teams are encouraged to dress up in fun or scary Halloween costumes for each station :) and every volunteer gets a free T-shirt.
1) AS
1-Mile 2.3: Lytton Springs at Chiquita Rd. (6:30a-8:15a)
2) AS
5-Mile 8.8: W Dry Creek Rd at bend (major left bend after hard right turn) (7:00a-9:45a)
3) AS
7-Mile 11.6: Dry Creek Rd at east end of Ferrari-Carano Winery (7:30a-11:00a)
4) Finish
Line Water: Warm Springs Recreation Area (6:30a-11:30a)
OTHER STUFF:
...Still have some lost and found from Tahoe Camp and the 16 Hr Run-A-Thon on Greg's porch; see anything that looks like yours? -Also, the VanDenburg's are missing a green tent with their name from Tahoe Camp; please contact Paige or Jackie if you accidentally picked it up!
 |
| Tahoe Camp '13 leftovers: two pillows, one blanket and don't let Ruben find out you've abandoned your Stanford Hoodie! |
-Coach Greg
Cell: (707) 291-2967
Email: greg.fogg@comcast.net
GO PUMAS!
Sunday, October 13, 2013
Close Call with Casa, WOW efforts at Clovis + what's up for week #9!
WEDNESDAY, 10/9: Tri-meet vs. Casa and Windsor results with all 4 teams winning! ...Varsity teams win in unprecedented 6th runner tie-breaker; very exciting!
LINK to story and photos from the PD running blog
LINK to all the detailed results from the PD running blog
SATURDAY, 10/12: Clovis Invitational, Fresno results:
Frosh-Soph Girls WIN! Girls dominate by placing 1-2-3-5-14-25 in field of 140 runners with Carolina Avelar winning the race!
Varsity Boys place 3rd in a very competitive field with all-time best team time of 1:21:21, All 7 runners hit PRs with Ryan Anderson running fastest time for any Redwood Empire runner on this day. GREAT JOB GUYS!
Frosh-Soph Boys place great effort placing 4th with tight grouping; only 24 spots between #1-#6 in team scoring!
Varsity Girls team 9th. -Shaz Breedlove fastest Redwood Empire runner on this day, running #6 All-time MCHS fastest time on the 5K Woodward Park course in 19:03!
LINK to all the details on the PD blog
...OK, what's coming up for week #9? Only one competition, but lots of training! -No Saturday Invites for the rest of the season!
WEDNESDAY, 10/16: Dual Meet vs. Cardinal Newman on CN campus; dismiss from school at 2:00, bus and cars leaving MCHS 2:15.
Note: Only 2 races on this day: 3:45 combined boys, then 4:15-4:30 combined girls. TBD: We may have a selective roster on this day run a PM 30 min. tempo on the MCHS campus starting 6:30 or 7PM.
REMINDER FOR WEEK OF 10/21: We are hosting the tri-meet on the MCHS Campus, so if you volunteered to help, be prepared to be there by 2:30-3:00. Contact Greg ASAP if your plans have changed or if you want to help out; I will publish assignments on my next blog post.
Important to take good care during these critical upcoming weeks as we prepare for the NBL championships and post-season for varsity teams. YOU NEED to get your 8 hrs. sleep per day, wash your hands at least 4 times/day, otherwise you're just sabotaging all of your hard work! -Just take good care of yourself!
-Coach Greg
Cell: (707) 291-2967
Email: greg.fogg@comcast.net
GO PUMAS!
LINK to story and photos from the PD running blog
LINK to all the detailed results from the PD running blog
SATURDAY, 10/12: Clovis Invitational, Fresno results:
Frosh-Soph Girls WIN! Girls dominate by placing 1-2-3-5-14-25 in field of 140 runners with Carolina Avelar winning the race!
Varsity Boys place 3rd in a very competitive field with all-time best team time of 1:21:21, All 7 runners hit PRs with Ryan Anderson running fastest time for any Redwood Empire runner on this day. GREAT JOB GUYS!
Frosh-Soph Boys place great effort placing 4th with tight grouping; only 24 spots between #1-#6 in team scoring!
Varsity Girls team 9th. -Shaz Breedlove fastest Redwood Empire runner on this day, running #6 All-time MCHS fastest time on the 5K Woodward Park course in 19:03!
LINK to all the details on the PD blog
 |
| Clovis Frosh-Soph Champs! Tessa Nicklas, Allie Ahern, Cecilia Avelar, Abby Orgish, Kaylie Gunderson and individual Champion, check out that smile on Carolina Avelar! |
...OK, what's coming up for week #9? Only one competition, but lots of training! -No Saturday Invites for the rest of the season!
WEDNESDAY, 10/16: Dual Meet vs. Cardinal Newman on CN campus; dismiss from school at 2:00, bus and cars leaving MCHS 2:15.
Note: Only 2 races on this day: 3:45 combined boys, then 4:15-4:30 combined girls. TBD: We may have a selective roster on this day run a PM 30 min. tempo on the MCHS campus starting 6:30 or 7PM.
REMINDER FOR WEEK OF 10/21: We are hosting the tri-meet on the MCHS Campus, so if you volunteered to help, be prepared to be there by 2:30-3:00. Contact Greg ASAP if your plans have changed or if you want to help out; I will publish assignments on my next blog post.
Important to take good care during these critical upcoming weeks as we prepare for the NBL championships and post-season for varsity teams. YOU NEED to get your 8 hrs. sleep per day, wash your hands at least 4 times/day, otherwise you're just sabotaging all of your hard work! -Just take good care of yourself!
-Coach Greg
Cell: (707) 291-2967
Email: greg.fogg@comcast.net
GO PUMAS!
Monday, October 7, 2013
Week #8 launches North Bay League Competition!
...What's coming up this week?
Tuesday, 10/8: Pasta Feed at David Eik's house, 6-8PM
DETAILS: 3450 Anderson Drive (from Carrillo, take montecito to middle rincon, turn right, left on badger, first street on the right)
WHAT TO BRING:
Freshmen: Drinks Sophomores: Bread Juniors: Salad Seniors: Desserts
Wednesday, 10/9: NBL tri-meet vs. Casa Grande and Windsor
RACES: First race JV Boys 3:45 > JV Girls > Varsity Boys > Varsity Girls
WHERE: Martinelli Ranch, 1100 Risconi Rd. Petaluma, CA 94954
LINK TO DIRECTIONS
LINK TO COURSE MAP
LINK TO LETTER FOR ALL VISITORS TO MARTINELLI RANCH
Saturday, 10/12: Clovis Invitation, Fresno (see previous post for rosters)
Tuesday, 10/8: Pasta Feed at David Eik's house, 6-8PM
DETAILS: 3450 Anderson Drive (from Carrillo, take montecito to middle rincon, turn right, left on badger, first street on the right)
WHAT TO BRING:
Freshmen: Drinks Sophomores: Bread Juniors: Salad Seniors: Desserts
Wednesday, 10/9: NBL tri-meet vs. Casa Grande and Windsor
RACES: First race JV Boys 3:45 > JV Girls > Varsity Boys > Varsity Girls
WHERE: Martinelli Ranch, 1100 Risconi Rd. Petaluma, CA 94954
LINK TO DIRECTIONS
LINK TO COURSE MAP
LINK TO LETTER FOR ALL VISITORS TO MARTINELLI RANCH
Saturday, 10/12: Clovis Invitation, Fresno (see previous post for rosters)
Logistics for Friday, 10/11:
10:00 AM Leave MCHS
2:30-3:00 PM Arrive at Woodward Course > Shake-out Run
4:30 PM Check into Hotel (Fresno Airport Hotel, 1551 N. Peach
Ave/totally booked)
6:00 PM Dinner (Details TBD)
10:00 PM Quiet Time (9:00 for Varsity Teams!)
Races on Saturday, 10/12:
7:15 AM Varsity Girls
7:45 AM Varsity Boys
10:10 AM Frosh-Soph Girls
10:40 AM Frosh-Soph Boys
Logistics for Saturday, 10/12:
Greg and 1-2 Coaches to leave early with Varsity teams ~6AM (races at
7:15/7:45 Yikes!)
Next wave leaving hotel ~8:30 (racing at 10:10/10:40)
Leaving Woodward Park ~11:30-Noon (note several will need to leave early to make MCHS 1PM Choir event); expect the rest to arrive back at MCHS ~4:30 PM
-Coach Greg
Cell: (707) 291-2967
Email: greg.fogg@comcast.net
GO PUMAS!
Thursday, October 3, 2013
Week #7 Practice FUN and ICE!
ALL FUN AND SOME RUN...
...Taking a break from the intervals; resting the bodies before we start ramping up training/intensity for the next 4 weeks of North Bay League competition!
Link to good article on benefits of ICE BATHS
BOYS VARSITY (racing 7:45 AM): Ryan Anderson, Nick Jensen, Colin Bartlett, Spencer Jones, Dante Hay, Michael King, Zach West
...Taking a break from the intervals; resting the bodies before we start ramping up training/intensity for the next 4 weeks of North Bay League competition!
.JPG) |
| Cam just "Chilling" at Practice; over 30 runners experienced their first ice-bath today (only 2-3 minutes)! |
...Good to do on your own! -Keeping in mind, this topic is controversial with many opinions and recent studies showing benefits can be minimal. Personally, for runners putting in 5-6 days a week/I believe in a good 10-15 minute ice bath once a week after a race, hard workout, over-distance run, or if you're experiencing sustained fatigue or "heavy legs"; I believe this activity can help to accelerate the healing process and assist in injuries or help make some of those little aches and pains go away! -As a bonus, it's good mental toughness training ;) -Remember, it takes your body over 24 hours to completely recover from a ~20 minute ice bath, so don't do this the night before a big race!
CLOVIS INVITE (10/12) ROSTER FINALLY FIRMED UP!
CLOVIS INVITE (10/12) ROSTER FINALLY FIRMED UP!
The last few spots for the Clovis Invite Frosh-Soph team were filled today with a race-off on our 2.7 mile MCHS campus course with Jeffrey Marin and Jeffrey Chen running our home campus course in a very fast times of 15:51 and 15:56. -All 4 runners went out in 5:30 for the first mile (dang!) Cooper Moore covered the 2.7 mile course in 16:01 with Blake Civello coming in at 16:25.
GIRLS VARSITY (racing 7:15 AM): Shaz Breedlove, Sam Perry, Sophia Mahoney, Shannon Palladino, Shawn Cichosz, Kelly Fitzgerald, Aly Kasper
BOYS VARSITY (racing 7:45 AM): Ryan Anderson, Nick Jensen, Colin Bartlett, Spencer Jones, Dante Hay, Michael King, Zach West
GIRLS FROSH-SOPH (racing 10:10 AM): Cecilia Avelar, Carolina Avelar, Allie Ahern, Abby Orgish, Danielle Mattsson, Kaylie Gunderson, Tessa Nicklas
BOYS FROSH-SOPH (racing 10:40 AM): Jordan Scobey, Antoine Thibault, Ean Francheshi, Jackson Yates, Gabe Schoenbach, Jeffrey Marin, Jeffrey Chen
CONGRATS TO BOTH VARSITY TEAMS #1 IN NORTH COAST SECTION MID-SEASON RANKINGS!
-Coach Greg
Cell: (707) 291-2967
Email: greg.fogg@comcast.net
GO PUMAS!
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