Tahoe Running Camp coming up! ...Only 2 weeks to the first day of practice!

YEAY, TAHOE CAMP (8/2 - 8/7) PLANNING MEETING TOMORROW, MONDAY FROM 6-7:15 PM AT COACH RUSS'S HOUSE!

2146 Mt. Olive Dr. Santa Rosa, CA 95404

...Plan to get there early as parking on the street might be very challenging!

NO 6PM GROUP RUN ON MONDAY, JULY 30!  ...RUN OYO (hopefully, most of you can make it to run the Richardson Hill tempo launching from channel Dr.)

...For those of you that have not gone to this camp before, here are a video links to give you an idea of what to expect:

2016 CAMP PART 1: https://www.youtube.com/watch?v=xS75eSXCPQM
2016 CAMP PART 2: https://www.youtube.com/watch?v=Xu4gkLsGq7g

...You can find more videos, just search for "Tahoe Running Camp" on www.youtube.com

2018 Tahoe Running Camp before our Emerald Bay Run

MCHS XC TEAM FACEBOOK PAGE: ...Lots of information will be posted here; are YOU signed up?  https://www.facebook.com/groups/423055447747018/   
-NOTE: This is a closed group, so you'll need to ask for permission to join, but there are many videos and pictures here...!

...OTHER IMPORTANT DATES COMING UP: 

MARIA CARRILLO HIGH SCHOOL ORIENTATION: 

Wednesday, August 8th Freshman Orientation at MCHS 3PM
Note: Greg will need a few upperclassmen to help us in recruiting Freshmen!

Thursday, August 9th all other classes Orientation at MCHS:
-Seniors 8:30-9:30 AM
-Juniors 10:00-12:00 PM
-Sophomores 1:00-2:30 PM

ATHLETE REGISTRATION:   ...IMPORTANT!   ...THIS YEAR YOU WILL NEED TO REGISTER YOUR MCHS ATHLETE VIA THE NEW ON-LINE SYSTEM  -No more turning in athletic packets during Orientation at MCHS; the process is now on-line through Sportsnet system.  Here's a LINK for instructions (need to upload the athlete's current physical form (any form provided by your doctor, then scanned into this system will do) included with the packet:
 
FIRST DAY OF PRACTICE: Monday, August 13th 3-5PM at the MCHS Track (you can't practice if you don't have your paperwork in!)

FIRST DAY OF SCHOOL: Wednesday, August 15th

PARENT TEAM MEETING: Saturday, August 17th (MCHS Track)

FUNDRAISING:  Saturday, August 25th   ..IS YOUR GARAGE FULL OF STUFF?!    ...Start saving if for our Saturday, August 25th Team Rummage Sale 8AM - 2 PM MCHS Parking Lot   
-We'll also have a Noon-Midnight Run-A-Thon at the MCHS Track

...Do you have the right equipment/are YOU are ready for the MCHS XC season?   -Here's a minimum of what you'll need:

-A "fresh" pair of running shoes!   -Typically shoes last for only 350-400 miles and most will cover that in 10 weeks or sooner.   Don't bargan shop; get custom fitted at a Specialty Running Store!   Shop here and get 10% off every day, when you mention you are a high school XC athlete:    https://www.heartnsolesantarosa.com/

-A running watch!   A Garmin-brand GPS watch is best, but also OK to just get a "basic" watch capable of taking splits, like these two I found on Amazon.com: LINK  LINK

-Running shorts (we will be passing out uniform tops, but everyone is expected to purchase their own "all black" shorts)

-A water bottle

-A great attitude and put in some thought about your GOALS for the upcoming season prior to Tahoe Running Camp and for sure by the first day of practice! 

GO PUMAS!!!

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

MCHS XC Summer 2018 Update #2

Hope everyone's summer is fun and your training is going well!  

Have YOU committed to a goal for the upcoming season AND committed to a training plan to help you achieve your goal?   ...For those of you that are not aware, or haven't started running yet, we've been getting together 5 days a week this summer and it's not too late to join us!

6PM Summer Runs: Mon: Channel Dr., Tue: Howarth Park, Wed: Park Trail, Fri: Howarth Park
8:30 AM Saturday Runs: Only 3 days left: 7/21at Park Trail, 7/28, 8/11 at Santa Rosa Creek Trail

PUMAS LOOKING GOOD FOR 2018 SEASON!  ...Pre-season previews from the Redwood Empire Running and Cross Country Express Blog LINK show both MCHS Varsity Boys and Girls ranked #1 in North Coast Section!!!

IMPORTANT DATES COMING UP: 

Saturday, July 21st at 8:30 AM, Park Trail Road: Last chance ~9.3 mile time-trial for Tahoe Running Camp!   ...This is also the last day to get on the Camp Roster, we still have a few spots left, but if you know someone who wants to go, better get signed up!

Monday, July 30th at 6PM, Mandatory Tahoe Running Camp Planning Meeting!  
-NOTE: Changed location from Greg's house to Coach Russ Pugh's house:
2146 Mt. Olive Dr. Santa Rosa, 95404 (get there early, parking space on the street is limited!)   We will go over what to bring to camp (including a few community supplies needed) and we'll pass out camp T-shirts, plus Brooks sling bags when everyone turns in their [mandatory] "something interesting about me" trivia slip!

Thursday, August 2nd - Tuesday, 7th: Tahoe Running Camp!   -Leaving from MCHS 10AM
-If you are not planning on leaving with us, contact Greg and let him know what your driving plans are!
NOTE TO ALL ALUMNI = YOU are all on your own to arrange your own driving plans!

LINK to 2018 Tahoe Running Camp flyer + Medical Release Form

LINK to 2018 Tahoe Running Camp day-by-day agenda

LINK to 2018 Tahoe Running Camp "what to bring"

Wednesday, August 8th Freshman Orientation at MCHS 3PM

Thursday, August 9th all other classes Orientation at MCHS: 
-Seniors 8:30-9:30 AM
-Juniors 10:00-12:00 PM
-Sophomores 1:00-2:30 PM

Monday, August 13th 3PM:  First day of practice (MCHS Track)

Friday, August 17th 5:30-6:45PM Parent Team Meeting at MCHS

...IS YOUR GARAGE FULL OF STUFF?!    ...Start saving if for our Saturday, August 25th Team Rummage Sale 8AM - 2 PM MCHS Parking Lot

LINK to 2018 Competition Schedule (please identify any conflicts ASAP with Greg; it's expected everyone races in all NBL races)

GO PUMAS!!!

-Coach Greg Fogg
Cell: (707) 291-2967
greg.fogg@comcast.net
Team Facebook Page LINK (closed group, so you'll have to request to be a member)

Let's get ready for 2018 MARIA CARRILLO CROSS COUNTRY!

...Are YOU ready for the 2018 MARIA CARRILLO CROSS COUNTRY (XC) SEASON? 

...Not sure what to expect with the MCHS XC Program, or just need some motivation to help ya get our there and get running?    ...Check out this LINK for a history of MCHS XC End of the Season Videos.

If you haven't taken that first step to JUST GET OUT THERE AND START RUNNING, you should JOIN OUR GROUP SUMMER RUNS!  ...We have been meeting 4 days a week (Mon, Tue, Wed, Fri) at 6PM and then again at 8:30 AM on Saturdays...

Here's a LINK to 10 weeks of our Community Summer Runs Schedule. 

...If you need more structure for training, here's a LINK to our Level 1 Summer Mileage Training/Ramp Schedule (Coach Greg has 3 other levels available, already published on our Team Facebook Page; if you're interested in other training programs/more details, just contact him) .

My hope is that EVERYONE has committed to a summer mileage ramp program and will be joining at least some of our our 10 weeks of Summer Runs between your Summer fun and vacations!    

The key to any Summer Training Program is:

CONSISTENCY: Show-up and stay committed; try to avoid gaps in your summer training!

PROGRESSION: Force yourself to go faster and/or longer each week; you'll see improvement!

There are a variety of Greg's summer mileage programs available (published on Facebook last month); if one of these doesn't fit your needs or you're new to running, just try this: Start with running even pace runs for 20-30 minutes, 3-4 times as week, after 2 weeks add a 40 minute run, then after 4 weeks, move your long run up to 50 minutes and hopefully after 5-6 weeks, you can run consistently, 4 days a week with your short run no less than 30 minutes and 2x/week longer runs of 50 minutes.   

Email greg.fogg@comcast.net or text (707) 291-2967 Greg if you need more guidance for a training routine that works best for you!

ARE YOU SIGNED UP FOR OUR TAHOE RUNNING CAMP?!  ...There's not much time left before we freeze the roster; NO RSVPs, you simply need to: 

1) Send a check to Greg for Camp Fees

2) Mail (or give to Greg) a complete Medical Release Form

3) Complete the ~9.3 mile time trial (on July 21st  8:30AM starting from Park Trail) 

4) You or a Parent attend the mandatory camp planning meeting on Monday, July 30th 6PM  

LINK to 2018 Tahoe Running Camp flyer + Medical Release Form

LINK to 2018 Tahoe Running Camp day-by-day agenda

LINK to 2018 Tahoe Running Camp "what to bring"

PARENTS!   ...WE NEED YOUR HELP DRIVING!!   Greg needs 6-8 more drivers to help in transporting athletes to camp; please contact Greg ASAP if you can help in driving up to Tahoe Camp on Thursday, 8/2 leaving MCHS 10AM (and how many passenger seats you'll have available); once we're there we should have enough drivers during camp and coming back.

IMPORTANT!   ...THIS YEAR YOU WILL NEED TO REGISTER YOUR MCHS ATHLETE VIA THE NEW ON-LINE SYSTEM  -No more turning in athletic packets during Orientation in August; the process is now on-line through Sportsnet system.   Here's a LINK for instructions (need to upload the athlete's current physical form (any form provided by your doctor, then scanned into this system will do) included with the packet:

 

http://mchs-santarosa-ca.schoolloop.com/file/1397285041951/1420875734988/4711036379245713728.pdf

LINK to the tentative 2018 MCHS XC Competition Schedule; please let Coach Greg know if you have any conflicts in attending these meets!   Note to all athletes:

It's expected EVERYONE participates in our NBL meets (including NBL Finals) and keep in mind, invites are optional to attend, but let Greg know if you have any conflicts!

We will be traveling to Clovis and Woodbridge Invites with Varsity + Frosh-Soph teams, so if you think you're in the top 7 roster and you have a conflict/can't go, let Greg know!

To all Varsity runners:  Please note key dates (Woodbridge, Stanford and Clovis Invites and NBL, NCS and State Championships) if you foresee any conflicts, let Greg know ASAP!  

Also, FYI: 

-ACT test date on 9/8/18 conflicts with the Ed Sias Invite

-SAT test date on 10/6/18 conflicts with the Clovis Invite

Hope everyone is having a great summer!

GO CROSS COUNTRY, GO PUMAS!!!

-Greg Fogg

MCHS Head Coach Cross Country/Track & Field

Mailing address: 4091 Sacramento Ave. Santa Rosa, CA 95405

Email: greg.fogg@comcast.net 

Text or call: (707) 291-2967

If you're new to this blog or want to forward onto someone, just tell them to sign-up by hitting "subscribe" button and enter their e-mail and they will get an Email update every time I publish something new on this blog (updates will be published ~once a week during the summer and multiple times a week during the XC season)

MCHS XC Team Facebook Page LINK: https://www.facebook.com/groups/423055447747018/ 

-Note:   This is a closed group, so you'll have to request to be a member