Coach Ruben Retires :( Tahoe Running Camp Roster Update

...What's new?  

What a significant loss for the MCHS XC program!  ...After 6 years with the team, Ruben DiRado is retiring from coaching! 

Announced to the distance crew on the track just two weeks ago, Coach Ruben has taken on a new job in Santa Clara effective March so he will not be able to continue his commitment to the MCHS XC program.   Ruben's countless contributions to our program, distinctive perspective and energy/enthusiasm will be surely missed!   -Please feel free to extend your thanks and best wishes to Ruben directly via e-mail:  cardinal_rube@yahoo.com


Ruben's replacement as "Official" Assistant Coach for MCHS XC should be announced before May.   

HELP! ...With Ruben's departure, combined with our usual turn-over of "Volunteer" Assistant Coaches and our roster continually growing, WE NEED 2 MORE VOLUNTEER ASSISTANT COACHES for this upcoming season!   If you are interested/able to run with the XC team (you don't have to be fast!) and can commit to helping out with workouts at least 2 days a week, please let us know!  

• Requirements: First Aid/CPR certifications, TB test and background checks/fingerprints.   
• Please contact Greg ASAP if you or someone you know is interested; it can take months to get paperwork through the school district!

2013 TAHOE RUNNING CAMP ROSTER UPDATE:  (Sunday, August 4th - Friday, August 9th )

Important Camp Roster Information:  

• Roster limit increased from 65 to 70 Runners!   -Limiting Alumni to only 12 max.  
• There's still room but not much!   You still need to turn-in your Camp Fees ($110 per camper) to secure your spot! 
• Checks payable to Greg Fogg, OK to mail to 4525 Ranchette Road, Santa Rosa, CA 95409
• Email or call/text Greg for more information: greg.fogg@comcast.net    Cell: (707) 291-2967

Tahoe Running Camp Roster Breakdown 69 total = 37 Boys + 32 Girls: 
Runners = 65 (53 Paid) + 4 Alumni (1 Paid)  

2013 Class Breakdown for Runners: 
Freshmen = 4 (all Paid) ...We need more Freshmen!
Sophomores = 22 (18 Paid)
Juniors = 22 (19 Paid)
Seniors = 17 (12 Paid)

Runners planning on attending from Windsor, Casa Grande, Sonoma Academy, Montgomery and Kamiak High School, Washington!

ARE YOU GOING TO CAMP?

Tahoe Running Camp Roster 2013 Name	Runner/ Alumni	Girl Boy	2013 Grade	Paid
Begert-Hellings, Matthew	Runner	Boy	9	Yes
Hauptman, Jack	Runner	Boy	9	Yes
Moore, Cooper	Runner	Boy	9	Yes
Gunderson, Kaylie	Runner	Girl	9	Yes
Scobey, Jordan	Runner	Boy	10	Yes
Schneider, Rowan	Runner	Boy	10	Yes
Franceschi, Ean	Runner	Boy	10	Yes
Yates, Jackson	Runner	Boy	10	Yes
Thibault Antoine	Runner	Boy	10	Yes
Lacy, Skyler	Runner	Boy	10	Yes
Everest, Jacob	Runner	Boy	10	Yes
Schoenbach, Gabe	Runner	Boy	10	Yes
Schrijver, Morgan	Runner	Boy	10	Yes
Cowell, Jack	Runner	Boy	10	Yes
Nicklas, Tessa	Runner	Girl	10	Yes
Jaffe, Castine	Runner	Girl	10	Yes
Ahern, Allie	Runner	Girl	10	Yes
Avelar, Carolina	Runner	Girl	10	Yes
Avelar, Cecilia	Runner	Girl	10	Yes
Wright, Emma	Runner	Girl	10	Yes
Orgish, Abby	Runner	Girl	10	Yes
Bartlett, Allison	Runner	Girl	10	Yes
Baker, Cameron	Runner	Boy	10	No
Marin, Jeffery	Runner	Boy	10	No
Moffett, Kevin	Runner	Boy	10	No
Talkington, Brooke	Runner	Girl	10	No
Eik, David	Runner	Boy	11	Yes
Azcarraga, Lucas	Runner	Boy	11	Yes
Moe, Kevin	Runner	Boy	11	Yes
Rosen-Duran, Eli	Runner	Boy	11	Yes
Frankl, Willie	Runner	Boy	11	Yes
Gavin, Quinn	Runner	Boy	11	Yes
Smail, Tommy	Runner	Boy	11	Yes
Drake, Evan	Runner	Boy	11	Yes
Nguyen, Ryan	Runner	Boy	11	Yes
Perry, Samantha	Runner	Girl	11	Yes
Natoli, Andrea	Runner	Girl	11	Yes
Hordyk, Kayla	Runner	Girl	11	Yes
Petty, Ellie	Runner	Girl	11	Yes
Issel, Gracie	Runner	Girl	11	Yes
Abraham, Emily	Runner	Girl	11	Yes
Reynoso, Shayna	Runner	Girl	11	Yes
Palladino, Shannon	Runner	Girl	11	Yes
Breedlove, Shaz	Runner	Girl	11	Yes
Cichosz, Shawn	Runner	Girl	11	Yes
West, Zac	Runner	Boy	11	No
Fernandez, Jessica	Runner	Girl	11	No
King, Allison	Runner	Girl	11	No
Anderson, Ryan	Runner	Boy	12	Yes
Jensen, Nick	Runner	Boy	12	Yes
Jones, Spencer	Runner	Boy	12	Yes
King, Michael	Runner	Boy	12	Yes
Sarto, Anthony	Runner	Boy	12	Yes
Bartlett, Colin	Runner	Boy	12	Yes
Seagraves, Mackenzie	Runner	Girl	12	Yes
Hicks, Trisha	Runner	Girl	12	Yes
Williams, Sarah	Runner	Girl	12	Yes
VanDenburg, Jackie	Runner	Girl	12	Yes
VanDenburg, Paige	Runner	Girl	12	Yes
Fitzgerald, Kelly	Runner	Girl	12	Yes
Hay, Dante	Runner	Boy	12	No
Mahoney, Sophia	Runner	Boy	12	No
Wistock, Harrision	Runner	Boy	12	No
Haley, Hannah	Runner	Girl	12	No
Nicklas, Drew	Runner	Girl	12	No
Morrison, Alex	Alumni	Boy	13	Yes
Luft, Harrison	Alumni	Boy	13	No
Thigpen, Brynna	Alumni	Girl	13	No
Moffett, Ashley	Alumni	Girl	13	No

...Any questions?   Contact Greg Fogg Cell (707) 291-2967 or E-Mail: greg.fogg@comcast.net

Sign-up for the 2013 Tahoe Running Camp!

THE 2013 TAHOE RUNNING CAMP IS OFFICIALLY OPEN FOR SIGN-UPS!   

AUGUST 4th - AUGUST 9th

Details:

SUNDAY, 8/4/13 = Arrive at MCHS 8:30AM, Leaving  10AM
FRIDAY, 8/9/12 = Returning to MCHS ~2PM
-Note: Monday, 7/29/12 = Camp Planning Meeting at the Fogg's 6-7:30PM

COST = $110 per camper (make checks payable/mail to Greg Fogg and send to home address below)
-Camp Fee covers campground fees, food, camp T-shirt.
-Special rate for Tahoe Running Camp Alumni willing to help as Camp Counselors = $70

Camping Location = Zephyr Cove RV Park & Campground; we've reserved "drive-in" spots #3 - #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 really, really want to go, then you better send Greg an e-mail confirming your interest + contact information and get a check that check in the mail! ...Don't wait too long; we expect camp roster to be filled by May-June.

Parents, we need drivers!  Please contact Greg if you are available to help drive up or back, or both! ...OK to send Greg a confirming e-mail greg.fogg@comcast.net and please include # of passenger seats available.

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

3 weeks to Track Season!

...Only 3 weeks left to the start of the MCHS Track Season!    

Coaches Challenge: Keep a running log and keep up with the Old Man's weekly mileage, (I'm trying to maintain between 27-35/wk): 

Greg's Training Log last 5 weeks:

Dec 10) 4.25 + 0 + 0 + 5 + 4.25 + 6 + 4.25 = 23.75 (1st real training week for ~2 months w/achilles tendonitis) Dec 17) 7 + 0 + 5.5 + 5.5 + 7.5 + 0 + 7.5 = 33.00 (EZ 8:00-8:30 rainy, hilly, slippery runs w/Leanne) Dec 25) 7 + 0 + 7.5 + 0 + 0 +6.25 + 5 = 25.75 (EZ 8:10 2 runs in SR, 2 runs in SLO with Leanne, 3 days off -sick) Dec 31) 9 + 4 + 8.4 + 0 + 7 + 5.13 + 0 = 33.53 (EZ 8:10 3 runs in SLO, 2 runs in SR) Jan 07) 7.25 + 6 + 0 + 7 + 7 + 7 + 0 = 34.25 (EZ 7:45-8:00, includes fitness std. 1600 and 5 x 800 at 6:00 pace)

...I'll be ready in February, will YOU?!   ...Don't think you have the time?   ...Really?!   -This schedule only takes ~6-8 hours out of my 7 day week.   ...NO EXCUSES, GET OUT THERE AND RUN!!!

Parents:  The response has been very limited from our last post asking for donations for our Feb 2nd Crab Feed Silent Auction; if you're interested in donating items, we need 'em!   Contact: 
Jennifer Jensen (Nick's mom) cell: 478-2006

 Melanie Bartlett (Colin's & Allison's mom) cell: 799-7306

Runners: I need 5-7 volunteers to help with 1 hour of cleaning up duties for the Crab Feed on Sat, Feb 2nd starting 9:30PM; contact Greg if you're interested by end of this upcoming week!

Parents and Runners signing up for MCHS Track FYI:  If you were already cleared for XC, all you have to do is turn in a $50 transportation fee check and you're good to go!   See Coach Michael Pointer Room #N6. ...If you're not planning to run track, expect some up-close and personal razzing from Ruben, Sheryl, Michael and myself for sure ;)  ...If you're really into XC, but not as much into Track, remember Track is a very key conditioning component for staying active and properly prepared for XC ...SO, WHY NOT TRACK?!

Run Happy :)  ....GO PUMAS!    ...Go Niners!

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

It's not too late to get your Crab Feed tickets on-line at: www.mchspac.com
In our next Post: Videos to help improve your Running Form

Donations needed for MCHS XC Crab Feed Silent Auction Basket

Hello, Cross-Country Parents & Runners!

As most of you know, the Puma Athletic Committee (PAC) is having their annual Crab Feed & Silent Auction Fundraising event on February 2.  What you may not know is that each team is required to provide a gift basket for the silent auction.  90% of the money earned from the basket(s) goes directly into the Cross-Country team account.  To fill the basket, we need donations!   Do you or someone you know have something you can donate?  No item is too small.  

The deadline for basket donations is Monday, January 21.    

Please contact me to arrange pick-up or delivery or with any questions.

FYI - Last year we made $1000.  Wine was hugely popular, as well as the "Romance" basket with a Valentines Day theme.

Thanks in advance for helping to beef up our account for next season!

Jennifer Jensen (Nick's mom)

cell: 478-2006

Melanie Bartlett (Colin's & Allison's mom)

cell: 799-7306

Happy New Year!

...OK, so it's been 3 weeks since the last post, what's been going on?!

MCHS XC END OF 2012 SEASON CELEBRATION HIGHLIGHTS

Top Scholar Athletes: 
-Varsity Girls: Samantha Perry, Aloysia Ahern

-Varsity Boys: Michael King

-JV Girls: Paige VanDenburg, Madeline Dippel

-JV Boys: Jeffrey Marin
Boys Roadrunner Award: Ryan Anderson, Jordan Scobey
Girls Roadrunner Award: Brynna Thigpen, Andrea Natoli, Abby Orgish
Boys Coyote Award: Nick Jensen, Harrison Luft, Ryan Nguyen
Girls Coyote Award: Shaz Breedlove, Castine Jaffe, Carolina Avelar
Boys Most Improved Award: Anthony Sarto, Gabe Schoenbach, Kevin Moe, Jeffrey Marin
Girls Most Improved Award: Ellie Petty, Allison Bartlett, Tessa Nicklas, Shawn Cichosz
Boys Coaches Award: Harrison Luft, David Eik
Girls Coaches Award: Brynna Thigpen, Sam Perry, Haleigh Frye
Alex Hartz Spirit of Running Award: Lucas Azcarraga, Kelly Fitzgerald
Inaugural Alex Morrison Golden Anchor Award: Alex Morrison

2013 MCHS XC Team Captains Announced: (Harrison and Brynna = retired)
Boys: Nick Jensen, Dante Hay, Ryan Anderson, Lucas Azcarraga

Girls: Kelly Fitzgerald, Sophia Mahoney, Shaz Breedlove, Clare Gilmartin

Note: If you couldn't make the awards ceremony, see Kara Myers to get your block award or e-mail/text Coach Greg to coordinate getting your awards and 2012 team picture.

JAN 1st, 2013 EGGNOG MILE:  ...Where were you?!   -Harrison has been working on his "toughness training" during this off-season.   ...He says to Pointer, "Bring on those intervals, It can't hurt this bad!!!"   

MCHS Alumni and now collegiate runners, Gus Greenstein and Daniel Hauptman looking good in January 1st Resolution Run:  

Hey!   ...Have any pics of you and your buddies training in the off-season?   eMail to Greg and you may get posted on our blog ;)

...OK, so now what's coming up?

Monday, January 7th: Running Club with Mr. Pointer!   -Get back into your training groove on M-W-F starting right after school.

Saturday, February 2nd: PAC CRAB FEED FUNDRAISER  The PAC (Puma Athletic Committee) is a great supporter of MCHS XC and this is a great event/sure to sell out, so get your tickets now if you want to attend!      www.mchspac.com
Date: February 2, 2013
Where: St. Eugene Becker Center (2323 Montgomery Dr, Santa Rosa)
Time: 6:30 pm to 9:30 pm (Doors open at 5:30 pm)
Cost: $50 per per Adult....($65 for King Crab Seating, wine and more...)
Normal Seating: First come First Serve
-WANT TO HELP CONTRIBUTE TO OUR MCHS XC TEAM BASKET FOR THE SILENT AUCTION?   Contact Jennifer Jensen if you want to help sponsor/donate items: psychicjen@sbcglobal.net


Count-down to first day of MCHS Track & Field Practice (Feb 4th) = only 4 weeks!


...Stay Tuned!  Our next post will include important information to sign up for the 2013 Tahoe Camp + videos on form drills to improve your running form/mechanics!


Hope your Holidays were full of fun and joy and oh yeah, a few miles :)

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

GO PUMAS!

Roll Tide

Winter Training Guidelines + Reminder for PE credit

• Only 7 weeks till the first day of Track practice = February 4th, 2013!  See below for some training guidelines to help you get back into a "regular routine"
• If you're looking to get PE credit for this past XC season, Students are responsible to obtain forms (see Ms. Henschel, MCHS Counseling Secretary) and bring to Coach Greg for signature.   Deadline to turn-in forms has been extended to Dec 20.

Running Club at MCHS started this week with Mr. Pointer; meeting right after school M-W-F.  

> Key Objectives to accomplish over this Winter Break to help you prepare for an awesome Track season and leveraging what Ruben introduced to the "P-14" members during the XC: 



1) Boost your Running Economy!  OK, what the heck does that mean?   ...That means you can RUN FASTER with LESS EFFORT!   ...Sounds good; how can I do that? 

-Form Drills 3 times/wk
-Video Form review and feedback
-Plyometric Exercises 2 times/wk
-Keep a mix of Race Pace or Short Intervals twice/week
-Mid-foot strike and Calibrate stride length to 180 steps/minute or 90 per left
-Change stride pattern from "oval" to "circular"
-Eliminate "bouncing" and lower legs "swinging-out" during stride

2) Keep Consistent:  Suggest the same training pattern that we had success with during XC = 2 quality "speed" days a week with EZ days in between, one tempo workout a week and one over-distance day.

3) Keep your mileage up; but not too much!  -OK to do only ~80% of the total mileage we did in XC; you don't need to continue running long, slow miles (this is track!) and you should already have a good endurance base to carry-over from XC.   YOU need to start transitioning your XC stride into a fast, efficient and powerful track stride!

4) Do your CORE!   -Minimum of 10 minutes/day; better to do 15 minutes and keep changing it up; if you need more help/guidance for off-season cross-training, call Sheryl (cell: 328-9016) 

Stay tuned, more to come, including links to form drills and a Mon-Sat training calendar.   

P-14 Examples of Form Drills: 
-High Knees
-Butt Kickers
-A Skips
-B Skips

P-14 Examples of Plyometrics Exercises:

"A" Set

30 secs each

jumping jacks

cross jumps

burpees

mountain climbers

prisoner squats

2.5 mins recovery

"B" Set

1 min: rope - both feet

30 secs: box jumps

1 min: rope - alt feet

2.5 mins recovery

-Coach Greg 

Cell: (707) 291-2967

Email: greg.fogg@comcast.net

Locals at Footlocker West Regionals

A few local runners we know traveled down to Mt San Antonio College in Southern California to participate in the Footlocker West Regional Cross Country Championships (not sanctioned high school competition).  Here's how they did:

5,000m course
Seeded races


Girls
Ashley Moffett 72nd 20:14
Brynna Thigpen 89th 20:30
Hannah Haley 109th 20:59
Complete Girls Seeded 5k race results
Meet Record Amber Trotter, Ukiah (2001) 17:14

Boys

Colin Metcalfe 139th 17:35
Harrison Luft 157th 17:44
Alex Morrison 171st 17:56
Complete Boys Seeded 5k race results

F/S All West 

Girls
Cecilia Avelar 24th 20:35
Samantha Perry 56th 21:46
Andrea Natoli 65th 22:01
Abby Orgish 67th 22:16
Carolina Avelar 69th 22:17
Complete Results

Boys
Zac West 46th 18:06
Jordan Scobey 80th 18:52
Complete Results

3mile courses


Boys F/S
Evan Drake 78th 18:09
Tommy Smail 97th 18:24
Lucas Azcarraga 105th 18:32
F/S results All results