Week #9; Puma's perfect vs. CN; Week #10 MCHS Hosts Rancho and Ukiah on our Home Course

WEEK #9 HIGHLIGHTS:  

Wed, 10/16:  ALL 4 PUMA TEAMS SWEEP IN PERFECT SCORING VS. NEWMAN (15-50 or 1st through 7th places) in dual meet scoring!

...Solid workouts this week!
Mon: Spring Lake "final hill" repeats
Wed: Race + PM Tempo (primarily Varsity roster)
Fri: 3 x 1 mile repeats on MCHS campus course

...WHAT'S COMING UP FOR WEEK #10: 

Mon, 10/21: SPLIT SQUAD PRACTICE!   ...If you didn't Tempo last Wednesday, then you're expected to be at the MCHS track for our 20-25 minute tempo this Monday, on the MCHS track starting at 7PM (under the lights!), so if you're going to the Tempo, don't show up for practice at 3:00!   -Parents, Total workout time is 1 hr. OK to stick around or plan on picking-up your child at 7:50-8:00PM.

Katya rolling along the campus trail this past weekend; thanks to Pat, Sal, Katya and Greg, the trail is all trimmed up and we're ready for our host meet on Wednesday! 

LINK to the latest Rankings for MCHS XC (Both teams ranked #1 for NCS, Boys 10th in state Div II, 8th team overall in NorCal, Girls: 14th in Nor-Cal, Ryan Anderson 12th in State Div II individuals).

Tue, 10/22: PASTA FEED AT THE PAWLEY'S (details TBD)

Wed, 10/23: MARIA CARRILLO HOSTS TRI-MEET VS. RANCHO AND UKIAH ON MCHS CAMPUS COURSE. 
-Two races: 3:45 combined boys, then ~4:15/4:30 combined girls
-Parents helping need to be at the MCHS track by 3:00 to help with finish chute and directing runners on the course are: Lisa Segraves, Annie O'Shea Levy, Erik Lacy, Patrick Eagle, Lisa Longhetto, Patrick Breedlove, Steve Paladino, Jennifer Jensen, Traci Everest.


SAT, 10/26: IMPORTANT FUNDRAISING REMINDER FOR THIS SATURDAY!  -Our MCHS XC team is in charge of 4 different water stations for the Healdsburg 1/2 Marathon this Saturday 10/26.   -We'll need 4-5 parent drivers and a total of 32 (7-8 per station) volunteers from ~6:30 AM-11:30 AM to help out, but we need to nail-down commitments on Tuesday!    -As we've done in the past, teams are encouraged to dress up in fun or scary Halloween costumes for each station :) and every volunteer gets a free T-shirt.

Healdsburg 1/2 Water Station Details: MCHS will provide volunteers for 3 water stations and the Finish Line Hydration Station. The locations as of right now for the 4 water stations are:

1) AS 1-Mile 2.3: Lytton Springs at Chiquita Rd. (6:30a-8:15a)

2) AS 5-Mile 8.8: W Dry Creek Rd at bend (major left bend after hard right turn) (7:00a-9:45a)

3) AS 7-Mile 11.6: Dry Creek Rd at east end of Ferrari-Carano Winery (7:30a-11:00a)

4) Finish Line Water: Warm Springs Recreation Area (6:30a-11:30a)

OTHER STUFF: 

...Still have some lost and found from Tahoe Camp and the 16 Hr Run-A-Thon on Greg's porch; see anything that looks like yours?    -Also, the VanDenburg's are missing a green tent with their name from Tahoe Camp; please contact Paige or Jackie if you accidentally picked it up!

Tahoe Camp '13 leftovers: two pillows, one blanket and don't let Ruben find out you've abandoned your
Stanford Hoodie!

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

GO PUMAS!

Close Call with Casa, WOW efforts at Clovis + what's up for week #9!

WEDNESDAY, 10/9:   Tri-meet vs. Casa and Windsor results with all 4 teams winning!  ...Varsity teams win in unprecedented 6th runner tie-breaker; very exciting!  
LINK to story and photos from the PD running blog
LINK to all the detailed results from the PD running blog

SATURDAY, 10/12:  Clovis Invitational, Fresno results:

Frosh-Soph Girls WIN! Girls dominate by placing 1-2-3-5-14-25 in field of 140 runners with Carolina Avelar winning the race!  
Varsity Boys place 3rd in a very competitive field with all-time best team time of 1:21:21,    All 7 runners hit PRs with Ryan Anderson running fastest time for any Redwood Empire runner on this day.     GREAT JOB GUYS!
Frosh-Soph Boys place great effort placing 4th with tight grouping; only 24 spots between #1-#6 in team scoring!
Varsity Girls team 9th.   -Shaz Breedlove fastest Redwood Empire runner on this day, running #6 All-time MCHS fastest time on the 5K Woodward Park course in 19:03!
LINK to all the details on the PD blog

Clovis Frosh-Soph Champs!  Tessa Nicklas, Allie Ahern, Cecilia Avelar, Abby Orgish, Kaylie Gunderson and individual Champion, check out that smile on Carolina Avelar!

...OK, what's coming up for week #9?     Only one competition, but lots of training!    -No Saturday Invites for the rest of the season!

WEDNESDAY, 10/16:   Dual Meet vs. Cardinal Newman on CN campus; dismiss from school at 2:00, bus and cars leaving MCHS 2:15.
Note:  Only 2 races on this day:  3:45 combined boys, then 4:15-4:30 combined girls.   TBD:  We may have a selective roster on this day run a PM 30 min. tempo on the MCHS campus starting 6:30 or 7PM.

REMINDER FOR WEEK OF 10/21:    We are hosting the tri-meet on the MCHS Campus, so if you volunteered to help, be prepared to be there by 2:30-3:00.   Contact Greg ASAP if your plans have changed or if you want to help out; I will publish assignments on my next blog post.

Important to take good care  during these critical upcoming weeks as we prepare for the NBL championships and post-season for varsity teams.    YOU NEED to get your 8 hrs. sleep per day, wash your hands at least 4 times/day, otherwise you're just sabotaging all of your hard work!    -Just take good care of yourself!

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

GO PUMAS!

Week #8 launches North Bay League Competition!

...What's coming up this week? 

Tuesday, 10/8: Pasta Feed at David Eik's house, 6-8PM 
DETAILS: 3450 Anderson Drive (from Carrillo, take montecito to middle rincon, turn right, left on badger, first street on the right) 
WHAT TO BRING: 
Freshmen: Drinks Sophomores: Bread Juniors: Salad Seniors: Desserts

Wednesday, 10/9: NBL tri-meet vs. Casa Grande and Windsor
RACES: First race JV Boys 3:45 > JV Girls > Varsity Boys > Varsity Girls
WHERE: Martinelli Ranch, 1100 Risconi Rd. Petaluma, CA 94954
LINK TO DIRECTIONS
LINK TO COURSE MAP 
LINK TO LETTER FOR ALL VISITORS TO MARTINELLI RANCH

Saturday, 10/12: Clovis Invitation, Fresno (see previous post for rosters) 

Logistics for Friday, 10/11:

10:00 AM Leave MCHS

2:30-3:00 PM Arrive at Woodward Course > Shake-out Run

4:30 PM Check into Hotel (Fresno Airport Hotel, 1551 N. Peach Ave/totally booked)

6:00 PM Dinner (Details TBD)

10:00 PM Quiet Time (9:00 for Varsity Teams!)

Races on Saturday, 10/12: 

7:15 AM Varsity Girls

7:45 AM Varsity Boys

10:10 AM Frosh-Soph Girls 

10:40 AM Frosh-Soph Boys

Logistics for Saturday, 10/12:

Greg and 1-2 Coaches to leave early with Varsity teams ~6AM (races at 7:15/7:45 Yikes!)

Next wave leaving hotel ~8:30 (racing at 10:10/10:40)

Leaving Woodward Park ~11:30-Noon (note several will need to leave early to make MCHS 1PM Choir event); expect the rest to arrive back at MCHS ~4:30 PM

-Coach Greg

Cell: (707) 291-2967

Email: greg.fogg@comcast.net

GO PUMAS!

Week #7 Practice FUN and ICE!

ALL FUN AND SOME RUN... 

...Taking a break from the intervals; resting the bodies before we start ramping up training/intensity for the next 4 weeks of North Bay League competition!

Cam just "Chilling" at Practice; over 30 runners experienced their first ice-bath today (only 2-3 minutes)!

Link to good article on benefits of ICE BATHS

...Good to do on your own!   -Keeping in mind, this topic is controversial with many opinions and recent studies showing benefits can be minimal.   Personally, for runners putting in 5-6 days a week/I believe in a good 10-15 minute ice bath once a week after a race, hard workout, over-distance run, or if you're experiencing sustained fatigue or "heavy legs"; I believe this activity can help to accelerate the healing process and assist in injuries or help make some of those little aches and pains go away!   -As a bonus, it's good mental toughness training ;)   -Remember, it takes your body over 24 hours to completely recover from a ~20 minute ice bath, so don't do this the night before a big race!

CLOVIS INVITE (10/12) ROSTER FINALLY FIRMED UP!   

The last few spots for the Clovis Invite Frosh-Soph team were filled today with a race-off on our 2.7 mile MCHS campus course with Jeffrey Marin and Jeffrey Chen running our home campus course in a very fast times of 15:51 and 15:56.   -All 4 runners went out in 5:30 for the first mile (dang!) Cooper Moore covered the 2.7 mile course in 16:01 with Blake Civello coming in at 16:25. 

GIRLS VARSITY (racing 7:15 AM):  Shaz Breedlove, Sam Perry, Sophia Mahoney, Shannon Palladino, Shawn Cichosz, Kelly Fitzgerald, Aly Kasper

BOYS VARSITY (racing 7:45 AM): Ryan Anderson, Nick Jensen, Colin Bartlett, Spencer Jones, Dante Hay, Michael King, Zach West

GIRLS FROSH-SOPH (racing 10:10 AM): Cecilia Avelar, Carolina Avelar, Allie Ahern, Abby Orgish, Danielle Mattsson, Kaylie Gunderson, Tessa Nicklas

BOYS FROSH-SOPH (racing 10:40 AM): Jordan Scobey, Antoine Thibault, Ean Francheshi, Jackson Yates, Gabe Schoenbach, Jeffrey Marin, Jeffrey Chen

CONGRATS TO BOTH VARSITY TEAMS #1 IN NORTH COAST SECTION MID-SEASON RANKINGS! 

-Coach Greg

Cell: (707) 291-2967

Email: greg.fogg@comcast.net

GO PUMAS!