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