Summer Update #3 + Summer Mileage Guidelines!

UPDATE ON MON-WED-THU SUMMER RUNS  ...Only the BEST TURN-OUT EVER FOR FIRST 2 WEEKS OF SUMMER TRAINING!!!
      -10-12 runners for 8 AM runs! (Channel Drive)
      -25+ for 6 PM runs! (Mon = Howarth / Wed-Thu = Park Trail)



MCHS XC 2011


MISC:
> Still looking for a few volunteers to bring 2-3 watermelons for 6PM runs (contact Greg cell 291-2967 or greg.fogg@comcast.net) Dates = 6/27, 7/11, 7/18, 7/25, 8/1
> Tempo Thursdays start this week = 6/28 (we'll start easy, then progress is based on individual fitness)
> Don't forget to sign up for the July 4th Kenwood Footrace! http://www.kenwoodfootrace.com/






WISDOM FROM THE MCHS XC COACHING STAFF ON SUMMER TRAINING:

• 3 keys to a great XC season = JUNE, JULY and AUGUST




MCHS XC GIRLS WORKING IT


• The bigger the base, the higher the peak!
• Consistency is key right now; recognize the hardest part of the run is often lacing up your shoes.
• It's always better to go LONGER than faster!
• You can run while on vacation!
• FACT: With a good summer of training, athletes can sustain a higher level of workout intensity during the XC season.  

SUMMER MILEAGE/TRAINING GUIDELINES (details below):  

INSTRUCTIONS:  FIRST, FIND YOUR FITNESS LEVEL (0, 1 OR 2) NEXT, CHOOSE A TRAINING PROGRAM (OPTION A OR B) THAT BEST DESCRIBES YOUR END OF SUMMER FITNESS GOAL + XC SEASON AMBITIONS ...Don't worry if you're starting from Level 0 ...JUST GET STARTED!!!

PACE = All Summer Miles (except Tempo Runs) are done at EZ or "conversational" pace; relatively easy to carry on a conversation while running and when finished, heart rate should be in 150+5 bpm range

Fitness Level 0 Runner = Starting from nothing; you're not experienced in distance running or did not train this past Spring. ...How you would describe yourself right now = "I'm really, outta shape!" 

Training Program A) Goal = I just want to run the minimum required to be ready for XC season
Right Now: Run 4 times/wk, 30 Min runs = 15 Miles/Week Total
By August 1st: Run 4-5 times/wk, 30 Min runs = 20 Miles/Week Total
Training Program B) Goal = I want to ready for XC season AND minimal fitness for Tahoe Camp/Spooner Challenge
Right Now: Run 4 times/wk, 30 Min runs = 15 Miles/Week Total
By August 1st: Run 5 times/wk, 3 x 30 Min runs + 2 x 45 Min runs = 25 Miles/Week Total

Fitness Level 1 Runner = Experienced in distance running; have been consistently running off/on + did train this past Spring (High School or Jr. High) ...How you would describe yourself right now = "I'm in decent/OK shape!"

Training Program A)  Goal = I want to be ready for XC season AND be in solid shape for Tahoe Running Camp/Spooner Challenge AND and chase modest PRs from last season (…typically, this training leads to a solid spot on the JV roster)
Right Now: Run 5 times/wk, 3 x 30 Min runs + 2 x 45 Min runs = 25 Miles/Week Total!
By August 1st:  Run 5 times/wk, 3 x 30 Min runs + 2 x 60 Min runs (incl. 1 Tempo run/wk) = 30 Miles/Week Total
Training Program B) I want to be ready for XC season AND be in good shape for Tahoe Running Camp/Spooner Challenge AND chase somewhat aggressive PRs during XC from last season  (...typically, this training leads to a scoring spot on JV roster or on the verge of Varsity roster)
Right Now: Run 5 times/wk, 5 x 5 Mile runs = 25 Miles/Week Total
By August 1st: Run 5-6 times/wk, 3-4 x 4-6 Mile runs + 2 x 7 Mile runs (Incl. 1 Tempo run/wk = 30-35 Miles/Week Total

Fitness Level 2 Runner = Experienced/veteran of distance running; have been consistently running this summer + did train this past Spring (High School or Jr. High) ...How you would describe yourself right now = "I'm in good to very-good shape!"

Training Program A) I want to be ready for XC season AND be in very good shape for Tahoe Running Camp/Spooner Challenge AND chase aggressive PRs during XC from last season  (...typically, this training leads to a solid spot on the Varsity roster)
Right Now: Run 5-6 times/wk, 3-4 x 4-6 Mile runs + 2 x 7 Mile runs = 30-35 Miles/Week Total
By August 1st: Run 6 times/wk, 3-4 x 4-6 Mile runs + 2 x 7 Mile runs (Incl. 1 Tempo run/wk = 30-35 Miles/Week Total
Training Program B) I want to be ready for XC season AND be in great shape for Tahoe Running Camp/Spooner Challenge AND chase very aggressive PRs during XC from last season (...typically, this training leads to a spot on top of the Varsity roster)
Right Now: Run 5-6 times/wk, 3-4 x 5-6 Mile runs + 2 x 7 Mile runs (Incl. 1 Tempo run/wk) = 30-35 Miles/Week Total
By August 1st: Run 6 times/wk, 4 x 5-6 Mile runs + 2 x 10 Mile runs (Incl. 1 Tempo run wk +  2 Summer Races) = 40+ Miles/Week Total

...Questions? 

Contact MCHS XC Head Coach Greg Fogg
Cell Phone: (707) 291-2967
greg.fogg@comcast.net

MCHS XC Summer Group Runs Change to 8AM + Tahoe Running Camp Roster Update

Change in Group Summer Runs starting next Monday, 6/11/12!

9AM Channel Drive Runs Mon-Wed-Thu
...changed = now starting 8AM!

Here's the 8/2 -8/7 Tahoe Running Camp Roster as of June (listed by 2012 Grade):

...Contact Greg if you are missing from this list!   (707) 291-2967 or greg.fogg@comcast.net

8th and 9th Grade Campers (18):
Harden, Ryan Boy 8
Pride, Daniel Boy 8
Hauptman, Jack Boy 8
Gunderson, Kaylie Girl 8
Francheshi, Ean Boy 9
Moffet, Kevin Boy 9
Daly, Casey Boy 9
Thibault, Antoine Boy 9
Schoenbach, Gabe Boy 9
Scobey, Jordan Boy 9
Yates, Jackson Boy 9
Backens, Clare Girl 9
Bartlett, Allison Girl 9
Jaffe, Castine Girl 9
Kearney, Lindsay Girl 9
Nicklas, Tess Girl 9
Orgish, Abby Girl 9
Ahern, Allie Girl 9

10th Grade Campers (16):
Azcarraga, Lucas Boy 10
Eik, David Boy 10
Hossli, Eric Boy 10
Nguyen, Ryan Boy 10
Drake, Evan Boy 10
Breedlove, Shaz Girl 10
Byrne, Eva Girl 10
Cichosz, Shawn Girl 10
Gilmartin, Clare Girl 10
Hordyk, Kayla Girl 10
Issel, Gracie Girl 10
Natoli, Andrea Girl 10
Palladino, Shannon Girl 10
Perry, Samantha Girl 10
Wheeler, Kenya Girl 10
Petty, Ellie Girl 10

11th Grade Campers (19):

Anderson, Ryan Boy 11
Bartlett, Colin Boy 11
Jensen, Nick Boy 11
Jones, Spencer Boy 11
King, Michael Boy 11
Smail, Tommy Boy 11
Nelson, Dylan Boy 11
Hay, Dante Boy 11
Remsing, Jake Boy 11
Barker, Sarah Girl 11
Fitzgerald, Kelly Girl 11
Haley, Hannah Girl 11
Mahoney, Sophia Girl 11
Nicklas, Drew Girl 11
Tomaszewski, Victoria Girl 11
Vandenburg, Jackie Girl 11
Vandenburg, Paige Girl 11
Hicks, Trysha Girl 11
Williams, Sarah Girl 11

12th Grade Campers (14):

Brady, Connor Boy 12
Metcalfe, Colin Boy 12
Morrison, Alex Boy 12
Luft, Harrison Boy 12
Frye, Haleigh Girl 12
Gunderson, Ashley Girl 12
Moffet, Ashley Girl 12
Ramos, Sophia Girl 12
Thigpen, Brynna Girl 12
Kraus, Lauren Girl 12
Dipple, Maddie Girl 12
Smith, Mariah Girl 12
Greco, Claire Girl 12
Mills, MacKenzi Girl 12

Alumni (18):
Horner, Emilio Boy 13
Murray, Gus Boy 13
Silverstein, Grant Boy 13
Christensen, Erik Boy 13
Gallagher, Drew Boy 13
Lynch, Austin Boy 13
Luft, Jake Boy 13
Petrie, Gretel Girl 13
Piersol, Amber Girl 13
Barker, Bryan Boy 14
Nicklas, James Boy 14
Lucia, Jesse Boy 14
Fogg, Leanne Girl 21
Purugganan, Steve Boy 13
Birkland, Kelly Girl 13
Hauptman, Daniel Boy 14
Greenstein, Gus Boy 15

~Rameriz, James Boy 14

Summer Group Runs start next Monday, 6/11/12!

Hope everyone is off to a great summer!!!

...Just a reminder our GROUP SUMMER RUNS start next Monday, 6/11/12.

We are planning to meet 3 times a week = Two Options:

9AM = Channel Drive (driving west on Montgomery,right on Channel just past Spring Lake; follow ~.6 mile)

6PM = Two Locations:
-Mon = Howarth Park (park on same level as Carousel, meet at trail head near Lake Ralphine)
-Wed + Thu = Park Trail Rd (keep driving ~1 mile south on Summerfield past Howarth Park entrance; Park Trail Rd is on the left)  

...By now, most everyone should be off their 2 week break and working on your Distance Re-Orientation Phase, which basically means you're trying to let your body get used to a routine of running on a daily basis.   ...Nothing intense = just EZ pace runs for 4-6 miles.   -For newbies = OK to run every 2 days, then take a day off for the first week > second week, run for 3 days in a row, then take a day off, etc...

Goal is for everyone to be running 25 miles/wk minimum this summer > we'll be spending more time this year in our Aerobic Base Building Phase (key = long/over-distance  EZ pace runs); stay tuned for more information on the next post + the latest Tahoe Running Camp Roster!   

REMEMBER:  ...The bigger the base, the higher the peak!    ...Consistency is key right now.   -Nothing intense,but now is the time to get a great base so you can have a great Fall XC season.   ...Even if you're on vacation; pack your gear and make time for a few easy runs and resist taking a break, since a few days of not running turns into a week, etc...  

...Enjoy the summer, but keep on running!!!  

Parents: Looking for volunteers to bring Watermelon for our 6PM runs = contact Greg to reserve one of our 10 Wednesdays.  >Instructions: Buy 2-3 watermelons > cut into slices > put into cooler > dump ice on top (runners like their watermelon cold!) > bring plastic bag for rinds Don't hesitate to contact Coach Greg if you have any questions



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

MCHS XC 2012 Meeting on Monday 5/7/12 = 5:15 MCHS Track

What = MCHS XC 2012 Overview meeting

When = Monday, 5/7/12 5:15-5:45

Where = MCHS Track

Who = Athletes and Parents

Details: The coaching staff will be there to talk about the upcoming XC 2012 season, summer running/handing out Summer Training Logs + more details about the Tahoe Running Camp.

...Any questions, contact Coach Greg Fogg
Mobile: (707) 291-2967
Email: greg_fogg@comcast.net

Tahoe Running Camp Update = Almost Full!

OK, here's the latest update for the 2012 Tahoe Running Camp Roster = 8/2 - 8/7 Zephyr Cove Campground:

...We already have more on our "verbal confirmation" list than we have spaces; the FINAL ROSTER is determined based on a first-come/first serve basis on who pays their camp fee first ($100 per Runner / $70 for Alumni) and we're limiting enrollment to 65 runners + 15 alumni max.

NOTE: I'm still holding 5 spots for RVMS XC Runners (incoming 2012 MCHS 9th graders) as they just found out about this camp and need to give them more time to confirm.

Summary:

44 Runners paid-up; room for 21 more but verbally committed list = 24 and growing each day!
16 Alumni verbally committed; only 4 paid-up

44 PAID-UP AND CONFIRMED ON THE FINAL ROSTER (sorted by 2012 Grade):

8th Grade:
Harden, Ryan
Pride, Daniel
Gunderson, Kaylie
9th Grade:
Fancheshi, Ean
Moffet, Kevin
Scobey, Jordan
Yates, Jackson
Backens, Clare
Bartlett, Allison
Jaffe, Castine
Nicklas, Tess
Orgish, Abby
10th Grade:
Anderson, Ryan
Azcarraga, Lucas
Eik, David
Hossli, Eric
Nguyen, Ryan
Breedlove, Shaz
Byrne, Eva
Hordyk, Kayla
Natoli, Andrea
Palladino, Shannon
Perry, Samantha
11th Grade:
Bartlett, Colin
Jensen, Nick
Jones, Spencer
King, Michael
Smail, Tommy
Hay, Dante
Remsing, Jake
Barker, Sarah
Haley, Hannah
Mahoney, Sophia
Nicklas, Drew
Vandenburg, Jackie
Vandenburg, Paige
12th Grade:
Brady, Connor
Metcalfe, Colin
Morrison, Alex
Frye, Haleigh
Gunderson, Ashley
Moffet, Ashley
Ramos, Sophia
Thigpen, Brynna

24 VERBALLY CONFIRMED / NOT PAID-UP ON PENDING ROSTER:

8th Grade:
Hauptman, Jack
Smith, Mariah's Lil Bro
Dipple, Kellen
9th Grade:
Kearney, Lindsay
10th Grade:
Cichosz, Shawn
Gilmartin, Claire
Issel, Gracie
Nelson, Dylan
11th Grade:
Eichbaum, Yasmine
Fitzgerald, Kelly
Tomaszewski, Victoria
Scolari, Trixi
Williams, Sarah
12th Grade:
Luft, Harrison
Rennard, Alec
Kraus, Lauren
Mills, MacKenzi
Smith, Mariah
Dipple, Maddie
RVMS reserve #1
RVMS reserve #2
RVMS reserve #3
RVMS reserve #4
RVMS reserve #5

16 CAMP ALUMNI:

Murray, Gus = Paid
Nicklas, James = Paid
Fogg, Leanne = Paid
Barker, Bryan = Paid
Christensen, Erik
Horner, Emilio
Purugganan, Steve
Silverstein, Grant
Gallagher, Drew
Piersol, Amber
Birkland, Kelly
Petrie, Gretel
Hauptman, Daniel
Lucia, Jesse
Rameriz, James
Greenstein, Gus

-Questions? ...Need more information?

Contact Greg Fogg at greg.fogg@comcast.net or mobile (707) 291-2967

Tahoe Running Camp Update (8/2/12 - 8/7/12) = only 9 spots left!

2/14/12 Update = 56 Runners signed up already!

...If you know someone that wants to attend this camp better hurry, only 9 spots left to reach our 65 Runner limit!

-Remember, final conformation pending payment received (30 have paid $100 Camp Fee)
-We also have verbal commitments for 13 Alumni!

If you want to sign up, contact Greg Fogg greg.fogg@comcast.net or call mobile: (707) 291-2967

2012 Tahoe Camp Roster:

Runners Paid (32):

Anderson, Ryan
Barker, Sarah
Bartlett, Allison
Bartlett, Colin
Brady, Connor
Breedlove, Shaz
Eik, David
Frye, Haleigh
Gunderson, Ashley
Gunderson, Kaylie
Haley, Hannah
Harden, Ryan
Hay, Dante
Hordyk, Kayla
Jensen, Nick
King, Michael
Mahoney, Sophia
Metcalfe, Colin
Moffet, Ashley
Moffet, Kevin
Morrison, Alex
Natoli, Andrea
Nguyen, Ryan
Palladino, Shannon
Perry, Samantha
Pride, Daniel
Ramos, Sophia
Remsing, Jake
Scobey, Jordan
Smail, Tommy
Vandenburg, Jackie
Vandenburg, Paige

Runners Verbally Confirmed (25):

Backens, Clare
Fitzgerald, Kelly
Gilmartin, Claire
Hauptman, Jack
Kearney, Lindsay
Kraus, Lauren
Luft, Harrison
Mills, MacKenzi
Nelson, Dylan
Nicklas, Drew
Nicklas, Tess
Orgish, Abby
Rennard, Alec
RVMS reserve #1
RVMS reserve #2
RVMS reserve #3
RVMS reserve #4
RVMS reserve #5
RVMS reserve #6
RVMS reserve #7
Smith, Mariah
Smith, Mariah's Lil Bro
Thigpen, Brynna
Tomaszewski, Victoria
Williams, Sarah

Alumni!

Barker, Bryan
Birkland, Kelly
Fogg, Leanne
Greenstein, Gus
Hauptman, Daniel
Horner, Emilio
Lucia, Jesse
Murray, Gus
Nicklas, James
Petrie, Gretel
Purugganan, Steve
Rameriz, James
Silverstein, Grant

2012 TAHOE RUNNING CAMP OPEN FOR SIGN-UPS!

The 2012 Tahoe Running Camp is now open for sign-ups!

Details:

Camp has been extended from 4 days to 5 this year!

Thursday, 8/2/12 = Leaving MCHS 10AM (show-up 8:45AM)
Tuesday, 8/7/12 = Returning to MCHS ~2PM
-Note: 7/30/12 = Camp Planning Meeting at the Fogg's 6-7:30PM

Cost = $100 per person (make checks payable/mail to Greg Fogg)
-Includes all food + fees + camp T-shirt
-Special rate for Tahoe Running Camp Alumni who are willing to help as Camp Counselors = $70

Camping Location = Zephyr Cove RV Park & Campground reserved "drive-in" spots #1 - #10 Link to Zephyr Cove Campground Map: http://www.zephyrcove.com/media/152478/zcrcampgroundmap.pdf

IMPORTANT: CAMP SPACE IS LIMITED TO THE FIRST 65 WHO PAY CAMP FEES!

If you want to go, then send Greg an e-mail confirming your interest + contact information and get a check in the mail! ...Last year Camp was filled-up by June; this year it may fill-up even earlier.

Stay tuned for more information and updates on # of camp spots left to be posted on this blog!

Run Happy :)

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