WEEK #2 HIGHLIGHTS and WHAT'S UP FOR WEEK #3?

WEEK #2 HIGHLIGHTS: 

ROSTER UPDATE: Our MCHS XC 2016 Roster has grown to 84 total with 75 that have made the 3200m time trial; only three weeks to go for those who have not yet made the 3200 time trial standard!

Thursday, 8/25/16: Our first OHANA NIGHT hosted by Matt Begert-Hellings's family was a blast!   ...Thank-you Dave and Caroline for opening your home and hosting this fantastic event!

Friday, 8/26/16: Race Results from RANCHO INVITE!    ...Overall, great results/lots of fast times and an impressive start to what should be an amazing season for the Pumas!  -Thanks to Steve Palladino for helping to compile results via www.XCStats.com and to Joe Civello for posting all the pictures from race day!   -Highlight of results (more results will be shared here, posted at school and on our Facebook page) or check out the Redwood Empire Running Blog here: LINK for all the details and pictures.
BOYS HIGHLIGHTS:
-40 Ran from MCHS, 18 for the first time + 22 who had raced this course before
-Of the 22 who had raced before, 16 (73%) of them recorded PRs!   ...That's impressive!!!
-PRs typically average around 1-2%; a 3% PR is very good and it's very, very good to get a higher than 3% PR.    If you didn't know how strong our Boys squad is, check-out this PR list: 
1-3% VERY GOOD PRs: Matt A, Nicolo L
3-5% VERY,VERY GOOD PRs: Marco K, Blake C
5-8% HUGE PRs: Taylor I, Ben L
8-10% WOW PRs: Cooper M, Eric D, Zach L, Matt B
10%+ OMG PRs: Jacob H (10.1%), Andy K (10.7%), Bernard O (11.3%), Harry F (13.9%), Keegan R (16.8%), Jai D (17.8%)

...Other stats for the Boys compiled by Steve Palladino (check-out the impressive performances from the MCHS Frosh Boys!):
Ben: #1 on the all-grade list, #1 on the Junior list
Blake: #5 on the all-grade list, #4 on the Senior list
Cooper: #13 on the all-grade list, #10 on the Senior list
Zach: #13 on the all-grade list, #3 on the Junior list
Harry: #15 on the all-grade list, #3 on the Soph list
Rory: #17 on the all-grade list, #1 on the Frosh list
Will: #6 on the Soph list
Jacob H: #6 on the Junior list
Owen: #4 on the Frosh list
Colton: #6 on the Frosh list
Elijah: #7 on the Frosh list
Pierce: #9 on the Frosh list
Patrick: #10 on the Frosh list
-Note: There were 4 Boy runners from Montgomery that were misidentified in the results as MCHS

GIRLS HIGHLIGHTS (some data still to be added to this...):
-21 Ran from MCHS, 12 for the first time + 9 who had raced this course before
-Of the 9 who had raced before, 6 of them (67%) of them recorded Personal Records (PRs), nice!
-PRs lists:  Ellie C (1.5%), Ciara S (1.8%), Sydnie R (2.1%), Lily R (2.6%), Meghan F (2.7%), Aimee A (6.9%)  ...Most impressive on this day was seeing both Aimee and Meghan F fall down at the start, drop all the way to last, then they both got up to finish with the two of the highest % PR improvements from '15!    -Note that Karen B (12.2%), Miranda H (8.8%) and Talia L (16.6% Woah! don't show up in the details from the XCStats data base cut/pasted below (I didn't have enough time to rework my data for this post) and will highlight complete results in my next post 

...Other stats for the Girls compiled by Steve Palladino:
Sydnie: #3 on the all-grade list, #2 on the Junior list
Aimee: #9 on the all-grade list, ties for #1 on the Soph list
Talia: #11 on the all-grade list, #3 on the Soph list
Lily: #13 on the all-grade list, #7 on the Senior list
Jasmine: #14 on the all-grade list, #2 on the Frosh list
Karen: #9 on the Senior list
Ellie: #8 on the Soph list

...Here's more detailed stats from the www.XCStats.com database:

Rancho Invite Boys  Results and Stats
Runner	Time	Pace	Dist	Place	Rank in School	Last Year Time	Last Race Time	Last PR
						(Δ,%) ▾	(Δ,%)	(Δ,%)
Ben Turley	21:49	7:21	2.97	32/58	39/44
Adam Dvorak	22:11	7:28	2.97	67/102	41/44
Aidan Schram	17:56	6:02	2.97	6/102	19/44		18:07	18:07
							(0:11,1.0)	(0:11,1.0)
Andrew Leavitt	20:08	6:47	2.97	33/102	36/44		20:00	20:00
Bryce Chinn	19:10	6:27	2.97	16/102	28/44
Cesilio Jimenez Mandeville	22:34	7:36	2.97	37/58	42/44
Colton Swinth	17:38	5:56	2.97	Jan-58	15/44
David Roh	18:54	6:22	2.97	Aug-58	27/44
Edward Deng	21:22	7:12	2.97	54/102	38/44
Elijah Ettedgui	17:44	5:58	2.97	Feb-58	16/44
Frank Olvera	19:13	6:28	2.97	19/102	30/44
Jacob Wright	16:42	5:37	2.97	16/61	Jul-44	16:30	16:30	16:30
James Grant	22:05	7:26	2.97	34/58	40/44
Jeffrey Chen	19:15	6:29	2.97	22/102	31/44	17:48	17:48	17:48
Joshua Chang	17:47	5:59	2.97	3/102	17/44
Luis Mendoza	19:10	6:27	2.97	17/102	29/44	17:53	17:53	17:53
Owen Pugh	17:14	5:48	2.97	27/61	Nov-44
Patrick Philip	17:59	6:03	2.97	Apr-58	21/44
Pierce Kapustska	17:58	6:03	2.97	Mar-58	20/44
Rory Smail	16:29	5:33	2.97	15/61	Jun-44
Scott Kruetzfeldt	17:01	5:44	2.97	23/61	Oct-44	16:19	16:19	16:19
Tristan Candelaria	23:31	7:55	2.97	82/102	44/44
Tristan Singleton	18:24	6:12	2.97	38/61	22/44
Will McCloud	16:43	5:38	2.97	17/61	Aug-44
Matthew Altenberg	18:37	6:16	2.97	11/102	24/44	18:50	18:50	18:50
						(0:13,1.2)	(0:13,1.2)	(0:13,1.2)
Nicolo Longhetto	17:36	5:56	2.97	2/102	14/44	18:07	18:07	17:43
						(0:31,2.9)	(0:31,2.9)	(0:07,0.7)
Marco Keefer	19:56	6:43	2.97	29/102	33/44	20:45	20:45	19:44
						(0:49,3.9)	(0:49,3.9)
Blake Civello	16:14	5:28	2.97	Jul-61	Feb-44	17:00	17:00	17:00
						(0:46,4.5)	(0:46,4.5)	(0:46,4.5)
Taylor Ingram	17:27	5:53	2.97	1/102	13/44	18:30	18:30	18:30
						(1:03,5.7)	(1:03,5.7)	(1:03,5.7)
Ben Lawson	15:24	5:11	2.97	Mar-61	Jan-44	16:35	16:35	16:35
						(1:11,7.1)	(1:11,7.1)	(1:11,7.1)
Cooper Moore	16:27	5:32	2.97	Dec-61	Mar-44	17:58	17:58	17:13
						(1:31,8.4)	(1:31,8.4)	(0:46,4.5)
Zach Lindemann	16:27	5:32	2.97	13/61	Apr-44	18:11	18:11	18:11
						(1:44,9.5)	(1:44,9.5)	(1:44,9.5)
Eric Desjardins	18:48	6:20	2.97	13/102	26/44	20:51	20:51	20:51
						(2:03,9.8)	(2:03,9.8)	(2:03,9.8)
Matt Begert-Hellings	20:19	6:50	2.97	36/102	37/44	22:32	22:32	20:15
						(2:13,9.8)	(2:13,9.8)
Jacob Herbstman	18:29	6:13	2.97	10/102	23/44	20:33	20:33	20:12
						(2:04,10.1)	(2:04,10.1)	(1:43,8.5)
Andy Kasper	19:21	6:31	2.97	23/102	32/44	21:40	21:40	21:40
						(2:19,10.7)	(2:19,10.7)	(2:19,10.7)
Bernard Omiple	19:58	6:43	2.97	32/102	35/44	22:31	22:31	22:31
						(2:33,11.3)	(2:33,11.3)	(2:33,11.3)
Harrison Frankl	16:28	5:33	2.97	14/61	May-44	19:08	19:08	19:08
						(2:40,13.9)	(2:40,13.9)	(2:40,13.9)
Keegan Randles	17:53	6:01	2.97	5/102	18/44	21:30	21:30	21:11
						(3:37,16.8)	(3:37,16.8)	(3:18,15.6)
Jai Dhiman	19:58	6:43	2.97	31/102	34/44	24:17:00	24:17:00	20:41
						(4:19,17.8)	(4:19,17.8)	(0:43,3.5)

Girls Results and Stats
Girls Individual Results
Runner	Time	Pace	Dist	Place	Last Year Time	Last Race Time	Last PR
					(Δ,%) ▾	(Δ,%)	(Δ,%)
Ally Kuehn	25:23:00	8:33	2.97	42/87
Jamie Lu	23:54	8:03	2.97	25/87
Faith Murray	24:41:00	8:19	2.97	33/87
Audrey Moessing	22:37	7:37	2.97	Aug-87
Austin Rogers	24:37:00	8:17	2.97	32/87	23:46	23:46	23:46
Christina Alberigi-Donaldson	24:22:00	8:12	2.97	29/87
Christina Avelar	25:25:00	8:33	2.97	43/87
Emma Huntsinger	23:25	7:53	2.97	16/87
Jane Collier	23:44	7:59	2.97	20/87	23:31	23:31	22:56
Jasmin Hirth	19:52	6:41	2.97	Aug-43
Julia McCorquodale	23:34	7:56	2.97	17/87
Katrina Storie	26:29:00	8:55	2.97	51/87		24:27:00	24:27:00
Megan Kruetzfeldt	22:56	7:43	2.97	Dec-87
Sara Nguyen	23:39	7:58	2.97	18/87
Savannah Nied	23:21	7:52	2.97	15/87
Ellie Civello	21:18	7:10	2.97	Feb-87	21:38	21:38	21:38
					(0:20,1.5)	(0:20,1.5)	(0:20,1.5)
Ciara Storie	25:25:00	8:33	2.97	44/87	25:53:00	25:53:00	25:53:00
					(0:28,1.8)	(0:28,1.8)	(0:28,1.8)
Sydnie Rivas	18:42	6:18	2.97	Feb-43	19:06	19:06	19:06
					(0:24,2.1)	(0:24,2.1)	(0:24,2.1)
Lily Raymond	19:43	6:38	2.97	Jun-43	20:14	20:14	20:07
					(0:31,2.6)	(0:31,2.6)	(0:24,2.0)
Meghan Field	20:05	6:46	2.97	Dec-43	20:38	20:38	20:38
					(0:33,2.7)	(0:33,2.7)	(0:33,2.7)
Aimee Armstrong	19:06	6:26	2.97	Mar-43	20:31	20:31	20:31
					(1:25,6.9)	(1:25,6.9)	(1:25,6.9)

Saturday, 8/27/16: The 16 Hour Run-A-Thon and Rummage Sale:   ...We had great participation, lots of help from several parents in organizing the Rummage Sale and raised $2100 for our team funds!    -BIG THANKS to everyone for helping in our largest fundraiser of the season, especially to lead organizer Anita Moreno (Will's Mom) and Beth Ingram (Taylor's Mom), Roy O'Conner (Lily's Dad), Tac and Dana Kapustka (Pierce's parents) all for helping to make the Rummage Sale a big success!


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

Thursday, 9/1/16: MCHS vs. REDWOOD "FRIENDLY" SCRIMMAGE:
-Race Location:  591 Tennessee Valley Rd., Mill Valley, CA (Golden Gate National Recreation Area)
...Agenda for this day:
2:00 = Students released from class
2:15 = Bus departs from MCHS
4:30 = Race #1 JV/Varsity Girls
5:00 = Race #2 JV/Varsity Boys
5:00-6:00 Massive Potluck Picnic hosted by Redwood High School!
7:00-7:15 = Bus returns to MCHS
 

REMINDERS!   PARK WORKOUT DAYS this week are Tuesday, 8/30/16 and Friday, 9/2/16; we still need a few more drivers to cover the whole roster!   ...If you have not yet set yourself up on www.signupgenius go to this link:
http://www.signupgenius.com/go/30e0e4aa9a62ca46-2014    ...If you have any problems signing up, please contact our transportation Coordinator, Raylene Leavitt at raylene@leavittwealth.com

Here's an updated LINK MCHS XC Schedule (this release dated 8/28/16) / This schedule can also be found on our Home Blog Page: LINK   Highlight of changes are in red font:
 
9/14/16 NBL/SCL Scrimmage #1 times changed (2:15, 2:30, 3:45)
9/17/16 Viking Opener first race changed from 8:35 - 9AM
10/7-10/8 Clovis Invite departure changed from Noon to 11AM
10/19/16: NBL Center Meet #2 moved from Santa Rosa to Ukiah + earlier departure times!

Please keep Greg informed if you have any conflicts with our competition schedule!   ...Attendance is based on participating in practices AND in competitions! 

GO PUMAS!!!

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

MCHS XC Week #2

...We still need more drivers for taking athletes to the park 2 days this week (Monday and Tuesday)!   ...Sign-up to drive athletes to the Park for runs on our signupgenius page; we'll need 10-12+ drivers for each day to get our huge roster to the park and back!
http://www.signupgenius.com/go/30e0e4aa9a62ca46-2014

IMPORTANT FOR EVERYONE COMPETING THIS FRIDAY, 8/26 FOR THE RANCHO INVITE:  

1) YOU need to have made the time standard!   (...We'll have another one this Wed)
2) YOU have turned-in your clearance slip to Coach Greg
3) YOU have turned in your donation/athlete information form to Coach Greg (...We're still missing these forms for ~1/2 of the roster!)

FRIDAY, 8/26/16 RACE SCHEDULE for Rancho Invite (plan for 25-30 minutes between races): 4PM Freshmen Boys > JV Girls > JV Boys > Varsity Girls > Finish with Varsity Boys

-NOTE: Our bus is only going one-way (only to the meet), assuming everyone will arrange for a ride back from the meet on your own.   ...PLEASE TRY TO STICK AROUND AFTER YOUR RACE TO CHEER YOUR TEAMMATES ON!

8/26 RANCHO ROSTER:
Varsity Boys (11): Ben L, Scott K, Blake C, Zach L, Jacob W, Harry F, Cooper M, Owen P, Tristan S, Rory S, Will M
Varsity Girls (7): Aimee A, Sydnie R, Lily R, Meghan F, Talia L, Jasmin H, Karen B
...Everyone else will run in the JV races, except the remaining Freshmen Boys at 4PM

NOTE: THE WOODBRIDGE ROSTER WILL BE FINALIZED BASED ON RANCHO RESULTS

CHECK IT OUT!!!   MCHS XC 2016 TEAM WARM-UP SHIRTS!  (arriving early next week, we might possibly might have them this Thursday, before Rancho Invite):














TUESDAY, 8/23/16:  Don't miss out on the HEART & SOLE CROSS COUNTRY SEASON KICK-OFF AND 20% SALE COMING UP august 23RD 6PM-8PM! 
http://heartnsolesantarosa.com/HS/XC/XC_Kickoff.html

THURSDAY, 8/25/16: Ohana Night at Matt Begert's house!   5200 Honor Oak Ct. Santa Rosa, Ca 95405 Directions: Traveling south on Summerfield, take a left at Hoen, then left again at Newanga, their house is on the left about 4-5 houses just before you'll reach the ranger gate entrance to the park
...What to bring?   
Seniors: Drinks
Juniors: Bread
Sophomores: Salad
Freshmen: Deserts

SATURDAY, 8/27/16: RUN-A-THON and RUMMAGE SALE
...And SUNDAY, 10-2PM will need only ~10 athletes total to ask for donations at Oliver's!

Schedule for 2016 Saturday, 8/27/16 MCHS XC 16 Hour Run-A-Thon RUNNING SCHEDULE (Starts 8AM, ends at Midnight, will clean-up then everyone leaves 12:15AM)
Class	Shift To Run Relays Legs (on the Track)	Shift at Safeway to beg for donations! Safeway 10AM-4PM  (need 4-6 athletes for each shift)
Seniors	8AM-10AM	Juniors
Juniors	10AM-Noon	Seniors
Sophomores	Noon-2PM	Juniors + Freshmen
Freshmen	2PM-4PM	Seniors + Freshmen + Sophomores
Juniors	4PM-6PM
Freshmen	6PM-8PM
Sophomores	8PM-10PM
Seniors	10PM-Midnight
Schedule for 2016 Sunday, 8/28/16 MCHS XC Donations in front of Oliver's
	10AM-Noon	Seniors + Freshmen
	Noon-2PM	Juniors + Sophomores

GO PUMAS!!!

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

MCHS XC WEEK #1 HIGHLIGHTS; WHAT'S UP FOR WEEK #2?!

MCHS XC WEEK #1 HIGHLIGHTS!

·       MCHS XC Roster Highlights:  Currently 80 kids (52 Boys + 28 Girls) on the roster; expecting a few more to be added this upcoming week since our roster will be open through September 1st.   -Remember roster is also open until we reach 85 limit for all athletes that make the time standard.   Last chance to make time standard if we don't reach our 85 roster limit is Friday, September 16th; we'll have additional time trials once/week for the next 4 weeks.

·        Training Groups:    …We've established 11 different training groups for workouts. based on varied fitness levels and modulating athletes within each group as I observe their abilities to keep up with executing workout objectives.    Keep in mind, our coaching staff will be constantly assessing fitness levels, and modifying for some athletes recovering from injuries or "catching-up" with their fitness, then moving them up in training groups when they seem ready/tolerant for higher intensity tor higher mileage training.


·         8/19/16 Friday Time Trial Highlights:    We executed the time trial in 3 groups, with 46 Boys making the standard and then adding another 20 for the Girls starting the first week with 66 satisfying the Roster : 

Boys Time Trial Highlights: 46 of 49 (94%) of the Boys made the Time Trial Standard!  (3 from the Boys roster of 52 were missing on this day)   ...Here's a list of the 46 Boys that made the standard:

Lawson, Ben

Kruetzfeldt, Scott

Civello, Blake

Lindeman, Zach

Wright, Jacob

Frankl, Harrison

Moore, Cooper

Pugh, Owen

Singleton, Tristan

Smail, Rory

McCloud, William

Longheto, Nicolo

Ettedgui, Elijah

Ingram, Taylor

Schram, Aidan

Swinth, Colton

Chang, Joshua

Cortina, Lukas

Randles, Keegan

Altenberg, Matthew

Kapustka, Pierce

Phillip, Patrick

Kasper, Andy

Herbstman, Jacob

Dhiman, Jai

Alverez-Hernandez, Omar

Chinn, Bryce

DesJardins, Eric

Smith, Cameron

Olvera, Frank

Roh, David

Omiple, Bernard

Leavitt, Andrew

Yarborough, Travis

Chen, Jeffrey

Begert, Matthew

Grant, James

Cadelaria, Tristan

Keefer, Marco

Deng, Edward

Dhiman, Shrey

Foster, Julian

Joh, Eugene

Welch, Turner

Dvorak, Adam

Girls Time Trial Highlights: 20 of 25 (80%) of the Girls made the Time Trial Standard!  (3 from the Girls roster of 28 were missing on this day)  ...Here's a list of the 20 Girls that made the Standard:

Armstrong, Aimee

Rivas, Sydnie

Raymond, Lily

Field, Meghan

Leano, Talia

Hirth, Jasmin

Buenrostro, Karen

Civello, Ellie

Huntsinger, Miranda

Moessing, Audrey

Kruetzfeldt, Megan

Huntsinger, Emma

Nied, Savannah

Collier, Jane

Rogers, Austin

Nguyen, Sara

McCorquodale, Julia

Kuehn, Ally

Avelar, Christina

Vargus-Chavez, Anais

...Overall, GREAT first week of the season, very much looking forward to week #2!!!! 

WHAT'S COMING UP FOR WEEK#2?

Friday, 8/26:  Rancho Invitational (our first competition!) Athletes dismissed from class 2PM, Bus leaves 2:15, first race starts 4PM on the track at Rancho Cotate High School.   Details of actual race rosters/race schedule to be posted on this blog in a few days.

Saturday, 8/27: 

-16 hour Run-A-Thon 8AM - Midnight:  

Schedule for 2016 Saturday, 8/26 MCHS 16 Hour Run-A-Thon RUNNING SCHEDULE (Starts 8AM, ends at Midnight, will clean-up then everyone leaves 12:15AM)
Class	Shift To Run Relays Legs (on the Track)	Shift at Safeway to beg for donations! Safeway 10AM-4PM  (need 4-6 athletes for each shift)
Seniors	8AM-10AM	Juniors
Juniors	10AM-Noon	Seniors
Sophomores	Noon-2PM	Juniors + Freshmen
Freshmen	2PM-4PM	Seniors + Freshmen + Sophomores
Juniors	4PM-6PM
Freshmen	6PM-8PM
Sophomores	8PM-10PM
Seniors	10PM-Midnight

-Rummage Sale 8AM-2PM:   ...We have 3 Parents that will be coordinating this activity; if you can donate ANY ITEMS, plan on dropping off at MCHS Parking Lot 7:30-8AM on this day!

-Sunday, 8/28:   -We'll need 10-12 more athletes to request donations in front of Oliver's, from 10AM-2PM

GO PUMAS!!!

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

LET'S GO! ...IT'S CROSS COUNTRY SEASON!!!

YEAY!   THE MCHS CROSS COUNTRY SEASON HAS BEGUN!!!

We need your help!    ...Sign-up to drive athletes to the Park for runs on our signupgenius page; we'll need 12+ drivers 2 or 3 times a week to get our huge roster to the park and back!
http://www.signupgenius.com/go/30e0e4aa9a62ca46-2014

..What to look forward to this 2016 Season:

• Lots of Miles / Lots of Smiles!   JV Runners will complete ~30 miles/wk x 12 weeks (360 miles total), Varsity ~45 x 15 weeks (675 miles total)!
• 13 Races! (15 for Varsity with the NCS and State Championships)
• 35+ Park Training Days we'll be running in the park (Howarth Park, Annadel Park, Spring Lake), other days we'll be training on MCHS campus or adjacent Montecito Park.
• Adventurous Saturday Runs (typically 10AM, dates TBD) when we don't have races
• 8 Ohana Nights (a.k.a. "Pasta Feeds", where parents host dinner at their houses)
• North Bay League Competition!   MCHS teams hoping to repeat/sweep NBL Titles!   JV + Varsity (Boys have won last 4 years in a row); Girls seeking the same experience, (Girls varsity have won the last 13 years!)

MCHS 2015 Girls NBL Champs

(crazy streak =12 years in a row!)

November Championship Season: MCHS will be competing in NCS/State in Div III (dropping down from Div II which had a much higher enrollment) hoping this will enable our varsity teams to place higher in the State Championships than in recent years.

• 

  MCHS Boys NCS Champs 2015

• Backpacks!    ...Everyone making the final roster of 85 max or everyone who makes the 3200m time standard (Boys 14:00 or 7:00/mile pace and Girls = 16:30 or 8:15/mile pace), will receive their own embroidered Asics backpacks.

Team Backpacks donated by Regal Wine Company

Marcelo and Dana Aguero (Sydnie's Mom)

IMPORTANT DATES COMING UP:

Friday, 8/19 5:30-6:45 Mandatory Parent Team Meeting at MCHS west bleachers (Meet the Coaches, ask questions, sign-up for Ohana Nights and how you can help the team)

Friday, 8/26:  Our first meet!  Rancho Invite, first race 4PM (detailed race schedule to be posted later)

Saturday, 8/27:  Our primary fundraiser and Yard Sale!   -Please start looking through the garage for stuff to sell!   ...Plan is for all athletes to help by running around the track in 2 hour shifts by class (i.e. Seniors 8-10AM, then Juniors 10AM-Noon, etc...), also helping to ask for donations in front of Safeway on Calistoga road and donations from your neighbor's and relatives; top individual fund-raiser wins a free pair of shoes from Heart & Sole!    Greg needs 3-4 parents to help organize and set-up!

...Have a question or need more information?    Call, text or e-mail MCHS XC Coach Greg Fogg

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

GO PUMAS!!!

MCHS 2016 Competition Schedule, Reminders for Orientation next week

Here's a LINK to the 2016 Competition Schedule!    ...It's expected EVERYONE participates in ALL COMPETIONS!!!    -Please contact Greg if you have any schedule conflicts!


-----------------------------------IMPORTANT DATES COMING UP---------------------------------------

SATURDAY, 8/6/16: 9:30 AM Pancake Run from Annika Cerini's house!  
1414 St. Francis Rd. SR, 95409

TUESDAY,  8/9/16:   Student Orientation at MCHS begins! LINK to MCHS Athletic Packet
-Seniors: 8:30 - 9:30 AM
-Juniors: 10:00 - 11:00 AM
-Sophomores: Last Name A-N 12:00 – 1:30 PM   O-Z  1:30 – 3:00   PM

-IMPORTANT!  ALL ATHLETES WILL NEED TO HAVE THEIR ATHLETIC PACKETS COMPLETED, INCLUDING A SPORTS PHYSICAL DATED AFTER JUNE 1ST  -All Athletes must turn-in their Athletic Packet during orientation to the Athletic Directors first, THEN the A/Ds will give you an athletic clearance slip that looks like this to give to coach Greg:

Each Athlete needs to give Coach Greg this clearance slip (NOT THE ENTIRE ATHLETIC PACKET) before they can practice or compete!   -If you don't have your Athletic Packet complete during orientation, you might be able to catch the A/Ds (Jerry Deakins or Mike Mastin) in the office at MCHS, to complete this process.

-IMPORTANT: If you plan on donating to the Cross Country team to cover travel expenses (this is not mandatory to make the team), don't turn in a donation check with your Athletic Packet during orientation, but complete this form LINK and donation and give to Coach Greg during practice.  

WEDNESDAY, 8/10/16: Freshmen Orientation 8:00 - 3:00 PM 
-IMPORTANT: Please let Greg know if you can help in "recruiting interest" to join the XC team on 8/9 or 8/10; we'll have a table next to other sports teams in the small gym for XC sign-ups to share information and answer questions...

...Don't have your Sports Physical scheduled yet?    Santa Rosa Sports and Family Medicine (1255 N. Dutton Ave, 95401) has special "clinics" to get your Sports Physical done but better hurry, space is limited, call (707) 546-9400 ASAP!     www.srsportsmed.com
Santa Rosa Sports and Family Medicine Clinics will be scheduled through the 18th of August: 
-Tue: 10AM-Noon
-Thu: 4-6PM
-Fri 8-Noon
  
SATURDAY, 8/13/16: 9:30AM Pancake Run from Matt Begert-Helling's house, 5200 Honor Oak Ct. SR, 95405

MONDAY, 8/15/16:  FIRST DAY OF PRACTICE!   -Reminder: You must have your Clearance Form to practice! MCHS XC Practice starts 3:00, the rest of the week (Tue-Fri), practice starts 3:30

WEDNESDAY, 8/17/16:  FIRST DAY OF SCHOOL!   ...Yes, we will have two practice sessions before school starts!

THURSDAY, 8/18/16 or Fri, 8/19/16: IMPORTANT One of these dates will be our first Fitness Standard test!  -First 85 to make the standard, make the MCHS XC roster!   -What is the standard?   ...3200m (8 laps around the track) standard for Boys: 14:00 (7:00/mile pace) and for Girls: 16:30 (8:15/mile pace).   -If we don't get 85 in our first day, we'll have 3-5 more time trials opportunities through September 16th if needed.   FYI: -Last year we started the MCHS XC season with 98 on our roster and finished the season with 89, without making any "cuts".   -However, this year due to limited coaching bandwidth and to ensure the safety of everyone on the roster, we're limiting our roster to 85.   Note:  MCHS is lucky to have a lot of interest for XC; most other high school teams have 35-40 on their roster, so at 85, we'll still have one of the largest, if not the largest XC rosters in the area...

EVERYONE: Keep logging your miles in www.xcstats.com!   ...If you're not sure how to sign-up, follow these instructions LINK   
-IMPORTANT: Starting this season, it will be mandatory for EVERYONE ON THE MCHS XC ROSTER to log-in their miles in XCStats throughout the season!

...Run!    ...Even if you're on Vacation...    ...Run!   

GO PUMAS!!!

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