Mark the Date!!! -Saturday, July 9th is our MCHS XC Garage Sale

...CLEAN OUT THAT GARAGE!!

What: MCHS XC Garage Sale Fundraiser

When: Saturday, July 9th from 8 AM - 2 PM

Where: MCHS Parking Lot

...Please bring what you can priced to sell and we'll haul it away when the sale is done.

100% OF ALL SALES WILL GO TO OUR MCHS XC EXPENSE FUND!

We'll need help to set-up as early as 7PM + a few trucks to help haul stuff away we don't sell.

-If you CAN help out or plan on dropping off some merchandize for sale, contact:

Nancy Theile = e-mail: mitch.thiele@comcast.net or cell: (707) 478-4354

Greg Fogg = e-mail: greg.fogg@comcast.net or cell: (707) 291-2967

Tahoe Running Camp Roster + Sharon Baer Camp Mom!

Great News! -Sharon Baer has committed once again to be our Tahoe Running Camp Mom!

...Looking forward to another year of great fun, great conversation, oh yeah and GREAT FOOD!

Tahoe Running Camp roster as of 6/5/11:

Campers (62):
Anderson, R
Barker, S
Bartlett, C
Birkland, K
Brady, C
Christensen, E
Conners, C
Dipple, M
Eik, D
Frankl, W
Gallagher, D
Gunderson, A
Gunderson, K
Halverson, J
Hay, D
Hayden, N
Henderson, M
Herniman, P
Herniman, S
Hicks, T
Hordyk, K
Horner, E
Jensen, N
Jones, S
Jones, T
King, M
Kraus, L
Lao, S
Lee, K
Luft, H
Luft, J
Lynch, A
Metcalf, C
Mills, M
Murray, G
Natoli, A
Nelson, D
Nguyen, R
Nhan, A
Nicklas, D
Nijjar, S
Orr, C
Pallidino, S
Perry, S
Petrie, G
Piersol, A
Purugganan, S
Quinn, M
Ramirez, A
Ramos, S
Rivan, A
Russell, DJ
Solari, T
Siloh, A
Silverstein, G
Smith, K
Talkington, Lauren
Thiele, H
Thigpen, B
VanDenburg, J
VanDenburg, P
Welch, O

Alumni (8):
Fogg, Leanne
Greenstein, Gus
Lucia, Jesse
Barker, Bryan
Bormeth, Peter
Rich, Matt
Nicklas, James
Hauptman, Daniel

Alumni Pending (2):
Ramirez, James
Garza, Margie

Camper Waiting List (3):
Smail, T
Gottlieb, J
Haley, H

Reminder = Tahoe Running Camp Planning Meeting is on Monday, 8/1/11 at Greg's House 6PM!

See ya on the trails!

-Coach Greg
Cell: (707) 291-2967
E-Mail: greg.fogg@comcast.net
4525 Ranchette Road
Santa Rosa, CA 95409

Reminder = Group Runs Start Monday, June 6th!

Yeah! ...We'll be meeting for group runs starting next Monday, June 6th:

Mon: 8:30 AM Channel Dr. or 6 PM Howarth Park

Tue: On your own!

Wed: 6 PM Park Trail

Thu: 8:30 AM Channel Dr. or 6 PM Howarth Park

Fri: On your own!

Sat: On your own! (best to use this day for a longer run)

Sun: Rest!

Expectation is that everyone is working up to 25 miles/week. -Greg and Ruben will have training logs (if you don't already have one) and specific workout plans for anyone ready to run 35-40+ miles/week!

Call me or e-mail me if you have any questions.

See ya on the trails!

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

Summer Running Starts June 6th!

SUMMER RUNS BEGINNING IN JUST A FEW WEEKS = MONDAY, JUNE 6th!

MONDAYS:
-8:30 AM at Channel Dr.
-or 6:00 PM at Howarth Park

WEDNESDAYS:
-6:00 PM at Park Trail (we'll have watermelon on ice!)

THURSDAYS:
-8:00 AM at Channel Dr.
-or 6:00 PM at Howarth Park

IMPORTANT PRINCIPLES TO FOLLOW FOR A GREAT SUMMER OF TRAINING:

-Everyone should take 2 weeks off after your last track meet before you start training for XC; great mental break + give your body a chance to recover physically

-Start ramping mileage gradual; everyone should be working towards a goal of running at least 25 miles/week; pay close attention to how your body is reacting to your runs and adjust

-Varsity expectation = ramp to 35-40 miles/week minimum; Greg will give provide each of you more details/specifics for interval and tempo-type workouts

-Consistency is key! ...Very Important to avoid gaps missing your run; if you're squeezed for time, jut get in a "quick" 4 mile run!

-Get in at least one "quality" interval type run each week (see Greg for details/pace guidelines)

-Always take one day-off each week minimum

-Get in one long run each week = 7+ miles at a steady/"conversational" pace

-For most runs, try to stick with ~60+ seconds per mile guideline based on your 5K or 3 mile race pace

-Incorporate hills into your runs = great strength training!

-AB-solutely important to work your core + push-ups two or three times/wk = this will really,really help to make you a stronger athlete, a stronger runner and most important, will help get your body aclimated to the rigors of training for the upcoming [long] season ahead!

...Hope everyone has a great summer; see you on the trails!

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

2011 Tahoe Running Camp Update = 55 Runners Signed Up And Still Counting!

4/20/11 Update on Tahoe Running Camp (Aug 6 - Aug 8, 2011)

> Note this year max # of runners allowed = 65!

Payment Received and Confirmed:
C Metcalf
J Halverson
C Brady
S Herniman
E Christensen
T Hicks
N Jensen
R Anderson
G Silverstein
M King
G Petrie
S Perry
D Eik
O Welch
M Quinn
A Nhan
A Lynch
S Ramos
E Horner
R Nguyen
D Gallagher
B Thigpen
C Orr
A Siloh
M Mills
S Lao
C Conners
A Rivas
D Nicklas
P Vandenburg
J Vandenburg
C Bartlett
T Jones
S Jones
S Nijjar
T Scolari
P Herniman
K Lee
A Piersol
D Hay
A Gunderson
K Gunderson
H Luft
J Luft
L Talkington
L Kraus
G Murray
M Henderson
DJ Russell
S Pallidino

RSVP Received but $85 check not yet received:
K Birkland
S Purugganan
D Nelson
N Hayden
A Ramirez

Couselors Confirmed:
J Nicklas
G Greenstein
J Lucia
J Ramirez
L Fogg

Stay tuned for more Tahoe Running Camp information to be posted on this Blog in May!

Contact Greg Fogg for more information:
4525 Ranchette Road, Santa Rosa, CA 95409
Cell: (707) 291-2967
e-Mail: greg.fogg@comcast.net

2011 Tahoe Running Camp (8/6/11-8/10/11) is filling up!

...Have you signed up yet? -If not, you better get your RSVP and $$$ in!

Maximum campers this year is 65 and we already have 29 RSVPs! -Remember, you're spot is not reserved until your check for $85 is received.

...OK, I want to sign-up, but what do I do?!
1) Send an RSVP e-mail to Greg at greg.fogg@comcast.net
2) Make a check to "Greg Fogg" and send via mail or drop off at home: 4525 Ranchette Road, Santa Rosa, CA 95409

2011 Tahoe Running Camp Details = 8/6/11 - 8/10/11
-8/6/11 (Saturday) = meet at MCHS 9AM; leaving 10AM
-4 nights at Zephyr Cove Campground
-8/10/11 (Wednesday) = returning to MCHS ~1:30 in time for orientation/registration

Current Camper List = 29
Thigpen, B (paid)
Anderson, R (paid)
Jensen, N (paid)
Hicks, T (paid)
Christensen, E (paid)
Herniman, S (paid)
Brady, C (paid)
Eik, D (paid)
Lynch, A (paid)
Nhan, A (paid)
Horner, E (paid)
Perry, S (paid)
Welch, O (paid)
Siloh, A (paid)
Mills, M (paid)
Lao, S (paid)
Metcalf, C
Gallagher, D
Nguyen, R
Silverstein, G
Halverson, J
Petrie, G
Birkland, K
King, M
Ramos, S
Quinn, M
Orr, C
Rivas, A
Conners, C

...Keep on running :)

-Greg Cell:
(707) 291-2967

Mark the Date = 2011 Tahoe Running Camp!

2011 Tahoe Running Camp = 8/6/11 - 8/10/11

Details:
-8/6/11 (Saturday) = meet at MCHS 9AM; leaving 10AM
-4 nights at Zephyr Cove Campground
-8/10/11 (Wednesday) = returning to MCHS ~1:30 in time for orientation/registration

Note: These dates/plans are all predicated on the first day of school = 8/16/11

IMPORTANT = e-mail Greg to confirm you want to attend and get your check in for $85 per person to reserve your spot; WE WILL NOT BE TAKING MORE THAN 65 RUNNERS THIS YEAR, so first come = first priority!

...I will occasionally post attendance on this blog just to keep everyone aware of how much space we have left.

Keep on running :)

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