Tahoe Running Camp Mandatory Meeting Next Monday, 7/29 6PM

If you're planning on going to the Tahoe Running Camp, you and one of your parents need to be at the Mandatory Camp Planning Meeting Next Monday, 7/29 6PM at the Fogg's house.   

Note: Parking will be limited on our street, so arrive early or plan on parking in the RV Christian School Parking lot and walk over.

IMPORTANT: Please fill out the Camp Medical Release Form/Emergency Contact Information Form and either mail or get to Greg during one of this week's group runs:

Link to print form:  http://www.mchsxc.blogspot.com/p/blog-page.html

Camp Planning Meeting Monday, 7/29 6PM
4525 Ranchette Road, Santa Rosa, CA 95409

How are YOU spending their summer staying active?  

Abby doing some Hard-CORE training with Sheryl

Antoine running on the beach in La Baule, France

Sophia and Shaz Planking in Morocco

Spencer Mountain Biking with Buds at North Star

How are YOU spending your summer staying active?  

Send me some pics to add to our blog!

...No Colin, Band Camp doesn't really count, sorry! ;)

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

GO PUMAS!

Reminder to get your physical! -Updated Tahoe Running Camp Roster -Get more PR socks!

Reminder to get your sports physical and fill out your Athletic Packet!

Click Here to download the MCHS Athletic Packet from the MCHS school website 

First day of practice is August 19th!   ...Only ~5 weeks away Don't wait!  -YOU WILL NOT BE ELIGIBLE TO PRACTICE UNTIL ALL OF YOUR PAPERWORK IS DONE!

Check out the link for the Tahoe Running Camp Information, recently updated camp roster as of 7/15/13.

IMPORTANT to fill-out the Medical Release Form/Emergency Contact Information and give to Greg during one of our Summer Runs or mail to 4525 Ranchette Road, Santa Rosa, CA 95409

New Policy!    ...When you're responsible for ANY new additions to the 2013 MCHS Roster, when they PR, you get socks too (for the whole 2013 season!)

Send me pictures of how you're keeping active this summer to include on my next post!

Keep in touch,

Coach Greg

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

GO PUMAS!

2013 Summer Training Link

Everything you wanted to know about training for this Summer, now organized all in one place:

...Check out the NEW LINK on our Home Page "2013 Summer Training Information" (on the right side margin) www.mchsxc.blogspot.com

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

GO PUMAS!

More on Summer Training! (re-send)

June 7 re-send with links below to training documents fixed!

...Only 10 weeks to the first day of XC Practice    :) 

Have you seen my running shoes?

YUP!     ...IT's TIME TO START RUNNING AGAIN!

By now, everyone should have had enough of a break, your bodies and minds are well rested and you're ready to join your buddies getting back into a regular EZ  steady running routine of 4-6 runs a week.       

...Or, are you not really not sure exactly what you should be doing for summer training?! 

Here is a link the to document I handed out a few weeks ago (right after our end of the track season celebration) outlining 14 weeks of training, with a steady ramp of mileage, including some Tempos, Strides and a few Hill Repeats.   This plan should get you through Summer, ready for the Tahoe Running Camp all the way through to our first official day of practice, coming up in only ~10 weeks, August 19th.

Click here to access our detailed day-by-day 14 week Training Program 

...Not sure what pace you should be running?    -NO WORRIES!    We have pacing guidelines (Ruben lives!) for all MCHS XC returning athletes.    Some people are listed twice for comparison purposes: Pacing based on 2012 XC season Spring Lake PR vs. 2013 Track season PR.   Recommend most everyone to use their 2013 Track season PR pacing guidelines and OK to slow it down a bit if you've really, lost a lot of fitness since track season.     

 Click here to access pacing guidelines!

Remember to slow down your EZ pace for OD (Over Distance) runs, somewhere between 20-40 seconds/mile slower and always adjust for hilly runs as appropriate.   -EZ pace is based on roller-coaster type trail terrain; OK to slow down if you're running a really hilly route.   Try to push your OD runs + 5 minutes each week.   And YES!  ...It's always better to challenge yourself and try to run some hilly routes over these summer months for sure :)

...If you're not on this list, e-mail Greg and request your pacing guidelines, or just find someone else who has comparable Spring Lake XC or Track 1 mile or 2 mile times. 

OUR FIRST GROUP RUN REMINDER:  Hope to see all of you for our first summer Group Run this Monday, June 10th 6PM at Howarth Park.   -Be sure to arrive early, the parking lot will be very full with several other High School XC programs meeting at Howarth Park on this same day!    

6PM Group Runs are Monday (Howarth Pk) and Wed/Thu at Park Trail. 

Remember, the three keys to an awesome and injury-free Cross Country Season are: 

1) June
2) July
3) August 

Gabe, Ean, Antoine
after finishing 5th, 1st, 3rd overall in Hit the Road Jack 3K

Good Luck and Good Health to everyone in their summer training!    -Please don't hesitate to call, text or e-mail Coach Greg or Coach Sheryl if you have any specific questions.

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

-Coach Sheryl (...By the way, did you do your sit-ups today?!)
Cell: (707) 328-9016
Email: hardensheryl@gmail.com

GO PUMAS!

Summer Training Guidelines

SUMMER IS FINALLY HERE!  :)

Congratulations 2013 MCHS Grads!

Click here for 2013 Summer Distance Training Guidelines

-Contact Greg (call, Email or text) if you have any questions or need more information!


Reminder: Summer Group Training Runs start next Monday, June 10th 6PM

When: June 10 - August 1st 6PM
Locations:
-Mondays: Howarth Park
-Wednesdays: Park Trail Rd. (free watermelon on ice!)
-Thursdays: Park Trail Rd.

What to Expect: Casual pace runs vary between 40 - 90 minutes; bring your siblings, bring your parents.  ...If it's hot, bring your squirt guns!
Note: Park Trail Rd.~1 mile on the left past the Howarth Park entrance traveling south on Summerfield Rd.


...Over the next few days, I will be posting a more detailed day-by-day training plan AND pacing sheets, so you will know exactly what to do over the summer to get ready for the 2013 MCHS Cross Country Season!

Have a great Summer!!!

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

GO PUMAS!

It's official! ...Our MCHS XC Program has a new official Assistant Coach!

...Recognize her?

Yup, Sheryl Harden (now Sheryl Van Tassel) is our new official Assistant MCHS XC Coach!

Welcome and congrats to Coach Sheryl!!!

Coming Soon:
-Guidance for your Summer Training
-8-12 yr. old Youth Track Clinic June 10-13 at MCHS Track
-Festival of Miles at MCHS Track June 14th
-Update on Tahoe Running Camp Roster
-Draft 2013 MCHS XC Competition Schedule

GO PUMAS!

...Now, GO RUN!

-Coach Greg

greg.fogg@comcast.net

cell: (707) 291-2967

Tahoe Running Camp date change from 8/4/13 - 8/9/13 now pulled up 2 days: 8/2/13 - 8/7/13

Due to a recent rescheduling of the Santa Rosa District school calendar and to avoid any conflicts with on- campus MCHS orientation (scheduled for 8/8/13 - 8/9/13), we have changed the dates for our Tahoe Running Camp!

SCHEDULE WAS: Departing Sunday, 8/4/13 10:00 AM returning Friday, 8/9/13 1:30-2:00 PM

NEW SCHEDULE: Departing Friday, 8/2/13 10:00 AM returning Wednesday, 8/7/13 1:30-2:00 PM

...Hey, this is VERY, VERY, IMPORTANT!    Please check your schedule to make sure you can still attend!  -If you CANNOT attend, you will get a full refund for camp fees and Greg will remove you from the roster to make room for others that want to go!   -If you are going to miss a few days, we'll pro-rate your fees, but you need to let Greg know via e-mail what days you can commit to ASAP!    Camp agenda will be modified only by dates; our day-by-day schedule of activities will remain effectively unchanged.

Greg's contact information:
Cell: (707) 291-2967
greg.fogg@comcast.net

Here's the latest Tahoe Running Camp Roster.   ...Still have a few spots reserved just for incoming freshmen; please pass the word around to stimulate more interest, we need more freshmen girls!!!  

Tahoe Running Camp Roster 2013 Name	Runner/ Alumni	Girl Boy	2013 Grade
Bowen, Rylee	Runner	Girl	8
Sell, McKenna	Runner	Girl	8
Gunderson, Kaylie	Runner	Girl	9
Raymond, Lilly -TBD-	Runner	Girl	9
Begert-Hellings, Matthew	Runner	Boy	9
Gilmartin, Conner	Runner	Boy	9
Hauptman, Jack	Runner	Boy	9
Longhetto, Niccolo	Runner	Boy	9
Moore, Cooper	Runner	Boy	9
Pannel-Hegadardt, Ben	Runner	Boy	9
Ahern, Allie	Runner	Girl	10
Avelar, Carolina	Runner	Girl	10
Avelar, Cecilia	Runner	Girl	10
Bartlett, Allison	Runner	Girl	10
Jaffe, Castine	Runner	Girl	10
Nicklas, Tessa	Runner	Girl	10
Orgish, Abby	Runner	Girl	10
Talkington, Brooke	Runner	Girl	10
Wright, Emma	Runner	Girl	10
Baker, Cameron	Runner	Boy	10
Cowell, Jack	Runner	Boy	10
Everest, Jacob	Runner	Boy	10
Franceschi, Ean	Runner	Boy	10
Lacy, Skyler	Runner	Boy	10
Marin, Jeffery	Runner	Boy	10
Moffett, Kevin	Runner	Boy	10
Schneider, Rowan	Runner	Boy	10
Schoenbach, Gabe	Runner	Boy	10
Schrijver, Morgan	Runner	Boy	10
Scobey, Jordan	Runner	Boy	10
Thibault Antoine	Runner	Boy	10
Yates, Jackson	Runner	Boy	10
Cichosz, Shawn	Runner	Girl	11
Abraham, Emily	Runner	Girl	11
Breedlove, Shaz	Runner	Girl	11
Fernandez, Jessica	Runner	Girl	11
Gilmartin, Clare	Runner	Girl	11
Hordyk, Kayla	Runner	Girl	11
Issel, Gracie	Runner	Girl	11
Kasper, Ali	Runner	Girl	11
King, Alison	Runner	Girl	11
Natoli, Andrea	Runner	Girl	11
Palladino, Shannon	Runner	Girl	11
Perry, Samantha	Runner	Girl	11
Petty, Ellie	Runner	Girl	11
Reynoso, Shayna	Runner	Girl	11
Azcarraga, Lucas	Runner	Boy	11
Ballaire, Brendan	Runner	Boy	11
Drake, Evan	Runner	Boy	11
Eik, David	Runner	Boy	11
Frankl, Willie	Runner	Boy	11
Gallagher, Dylan	Runner	Boy	11
Gavin, Quinn	Runner	Boy	11
Moe, Kevin	Runner	Boy	11
Nguyen, Ryan	Runner	Boy	11
Rosen-Duran, Eli	Runner	Boy	11
Smail, Tommy	Runner	Boy	11
West, Zac	Runner	Boy	11
Fitzgerald, Kelly	Runner	Girl	12
Haley, Hannah	Runner	Girl	12
Haley, Hannah	Runner	Girl	12
Hicks, Trisha	Runner	Girl	12
Nicklas, Drew	Runner	Girl	12
Seagraves, Mackenzie	Runner	Girl	12
VanDenburg, Jackie	Runner	Girl	12
VanDenburg, Paige	Runner	Girl	12
Williams, Sarah	Runner	Girl	12
Anderson, Ryan	Runner	Boy	12
Bartlett, Colin	Runner	Boy	12
Hay, Dante	Runner	Boy	12
Jensen, Nick	Runner	Boy	12
Jones, Spencer	Runner	Boy	12
King, Michael	Runner	Boy	12
Mahoney, Sophia	Runner	Boy	12
Rink, Anthony	Runner	Boy	12
Sarto, Anthony	Runner	Boy	12
Wistock, Harrision	Runner	Boy	12
Moffett, Ashley	Alumni	Girl	13
Thigpen, Brynna	Alumni	Girl	13
Luft, Harrison	Alumni	Boy	13
Metcalf, Colin	Alumni	Boy	13
Morrison, Alex	Alumni	Boy	13
Birkland, Kelly	Alumni	Girl	14
Mills, Mackenzi	Alumni	Girl	14
Petrie, Gretel	Alumni	Girl	14
Lucia, Jesse	Alumni	Boy	15
Ramirez, James	Alumni	Boy	15