Tahoe Running Camp Planning Meeting Monday, 7/14/14 6PM

Hey there!   ...Our email notification system is finally fixed!   ...We've switched to a new email notification tool, so emails may look a little different.   If you happen to get two emails that look a little different from each other, please email Greg and we'll get it fixed.

..So, if I have not been getting e-mails recently, what did I miss over the past few months?   -Scroll down to and check out all of the archived posts below...

What's coming up?    ...WELL, IT'S VERY IMPORTANT! 

THE 2014 TAHOE RUNNING CAMP PLANNING MEETING!   

MONDAY JULY 14TH 6PM AT GREG'S HOUSE

WHO: -ALL PARENTS and ALL CAMPERS!

WHEN: -Monday, starting at 6PM.   Please plan to get there early as PARKING WILL BE LIMITED on our street, so you may have to walk a bit, meeting should last 60-90 minutes

WHAT WE'LL COVER:  Any questions you may have, meet the Camp Coaches, review what to bring, get your camp T-shirts, review logistics, sort out tent groups, discuss special diet needs, specific medical conditions. what community supplies we'll need, fill out your camp trivia form for something unique and interesting about you, and more...!

Special thanks to LINN BRUNO from Bruno's on 4th Street :) who will be cooking for all of us during camp!

WHERE: Greg's house:
4525 Ranchette Road, Santa Rosa, CA 95409
Directions from east-bound Hwy 12:
-Left on Brush Creek Road
-Go through Montecito/Fountaingrove intersection for about 1 mile
-Go through intersection at Badger/Brush Creek, turns into Wallace Road
-Ranchette Road is ~400m past Badger on the Right

PARKING: ...There is NOT ENOUGH ROOM for everyone to park on Ranchette Road!   ...Go back to Rincon Valley Christian School (corner of Badger/Brush Creek), park there and OK to pass through our neighbors gate, cut through our neighbors yard and we're just across the street; just look for the balloons on the gate.

...Shannon's already in Tahoe and has been waiting for us  -------------------->

See YOU Monday!

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

Summer Challenge #2 Take-on the 30 Day Plank Challenge!!!

ACCEPT THE 30 DAY PLANK CHALLENGE!  -This will send your core strength through the roof and improve your running  running economy (more core strength = less effort).  ...What are the benefits of the Plank exercise? 

*It strengthens your lower back
*It develops your core muscles – which include the abs, back, hips and the butt.
*Helps you to avoid injuries and encourage good posture
*Can be done anywhere
*Develops your abdominals by targeting the rectus abdominis

Yes, all you have to do is HOLD this position, nothing else! It looks pretty easy, but it isn't!



...This is a beginner routine, everyone starts somewhere!    -Keeping good form is very critical: 



Next post will include:  

• Results of Summer Challenge #1, if you have not already, e-mail or text Greg a sample page of your running log!  
• Checklist of what's needed to get ready for MCHS XC 
• More Tahoe Running Camp details

IMPORTANT DATES COMING UP: 

Friday, July 4th Kenwood Footrace!  www.kenwoodfootrace.com

Monday, July 14th, 6 PM Tahoe Running Camp planning meeting (4525 Ranchette Rd, Santa Rosa CA 95409)

Friday, July 18th - 23rd Tahoe Running Camp (meet at MCHS 8:45 AM, leaving 10:00 AM)

Monday, August 18th First day of MCHS XC practice


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

GO PUMAS!!!

Summer 2014 Challenge #1!

SUMMER CHALLENGE #1 FROM GREG: 

KEEP A RUNNING LOG!      

...WHY? 

• Most runners over-estimate their summer mileage by 15-20%!  
• You're better off knowing you're running the right # of miles to ensure you're building your summer base at a reasonable progression rate
• Track of your mileage will help keep you more focused on reaching your mileage ramp goals
• Easier to track your progress and compare runs from weeks ago when maybe you didn't feel so good, now they're much easier!
• If you're taking notes on how you felt, easy to capture days you feel good and maybe not so good, including: 

-How you felt during your run, noting certain specific aches or pains
-Tracking when you feel better running in the AM or PM?   ...Maybe when you did or didn't get enough sleep?
-Diet and Hydration:  Tracking when something you ate didn't agree with you, or maybe you ate too soon prior or not enough or didn't drink enough water?    ...Summer EZ runs are a great opportunity to "fine-tune" your eating/hydrating habits!  

...OK, if that's not enough, then how about:

There will be special schwag/prizes given to those with the BEST RUNNING LOG at the Tahoe Running Camp AND during the first week of MCHS practice.  

-Running logs must be complete and believable, the more detailed, the better!    It can be super simple, on plain paper, or in a spreadsheet.   Best to include at least something like this:

Date: June 21, 2014
Course: Park Trail > Spring Creek > Canyon > to the "Y" > Back to Park Trail
Run Time: 48:30
Mile Pace: 8:05
Notes/Comments: EZ pace run/felt good ran out with summer running group; out with Tony and back with Sophia.   Note: Right ankle feeling better (sore from slight twist last week),      


Hope everyone is enjoying the summer!   ...Keep running, but always RUN HAPPY :)

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

GO PUMAS!

Pancake Run this Sunday at Antoine's House!

WHAT: Pancake Run from Antoine Thibault's house

WHEN: Sunday, June 9th 9:00 AM start > ~1 hr EZ run then eat lots and lots of PANCAKES!

WHERE: 5435 Carolyn Ave, Santa Rosa 95409
-Directions: Going east towards Sonoma on Hwy 12, turn RIGHT onto Melita Road just after crossing Calistoga and Hwy 12 intersection.   Turn RIGHT on Diane and then LEFT onto Carolyn Ave.
google map link

WHAT TO BRING:
-Freshmen/Sophomores: Bring Juice
-Juniors/Seniors: Bring Fruit

Hope to see you there!

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

First Group Summer Group Run Tomorrow! Latest Tahoe Roster / 2014 MCHS XC Tentative Schedule

HAPPY SUMMER!!!

...OUR FIRST GROUP RUN IS TOMORROW! 

-WHEN?   Monday June 2nd, 6PM

-WHERE?   Howarth Park.   Meeting at the trail head next to the parking lot (Enter from Summerfield Rd. and go left up past the "Howarth Park" sign and continue to the upper parking lot for closest access to the Lake)

LINK FOR MCHS XC 2014 TENTATIVE COMPETITION SCHEDULE

HERE'S THE LATEST TAHOE RUNNING CAMP ROSTER (July 18- 23 ZEPHYR COVE CAMPGROUND) SORTED BY 2014 GRADE BELOW

Summary: 
8th-9th grade = 15
10th grade = 17
11th grade = 29
12th grade = 20
Alumni = 16

-Check all details make sure they're accurate; contact Greg with any questions
-Camp T-Shirts to be ordered soon, so make sure we have the right size for you below!

IMPORTANT: We still need 2-3 more drivers to help drive back from Camp on Wednesday, July 23 (leaving 9AM), contact Greg ASAP if you can help!

Tahoe Running Camp Roster 2014 by Name (5/26/14 Update)	School	Runner/ Alumni	Girl Boy	2014 Grade	T-Shirt Size	Medical Release	Driving Passg Seats?	Paid ?
Chichosz, Aleksander	RVMS	Runner	Boy	8	S	YES		YES
Civello, Ellie	RVMS	Runner	Girl	8	XS	YES		YES
Bedient, Marcus	RVMS	Runner	Boy	9	M	YES	4	YES
Bruno, Harry	RVMS/CN	Runner	Boy	9	M	YES	4	YES
DeLaTorre, Cameron	RVMS	Runner	Boy	9	S	YES		YES
Dhiman, Jai	RVMS	Runner	Boy	9	M	YES		YES
Dhiman, Shrey	RVMS	Runner	Boy	9	M	YES		YES
Frankl, Harry	RVMS	Runner	Boy	9	M	YES		YES
Jacob Herbstman	RVMS	Runner	Boy	9	S	YES	5	YES
Lindemann,Zach	RVMS	Runner	Boy	9	S	YES		YES
Pawek, Madison	RVMS	Runner	Girl	9	S	YES		YES
Rivas, Sydnie	RVMS	Runner	Girl	9	S	YES		YES
Sell, McKenna	RVMS	Runner	Girl	9	S	YES	5	YES
Smith, Cameron	RVMS	Runner	Boy	9	S	YES		YES
Wright, Jacob	RVMS	Runner	Boy	9	S	YES		YES
Begert-Hellings, Matthew	MCHS	Runner	Boy	10	M	YES		YES
Chen, Jeffrey	MCHS	Runner	Boy	10	M	YES		YES
Civello, Blake	MCHS	Runner	Boy	10	M	YES	5	YES
Collier, Jane	MCHS	Runner	Girl	10	S	YES		YES
Faust, Sara	MCHS	Runner	Girl	10	S	YES		YES
Frediani, Grace	MCHS	Runner	Girl	10	S	YES		YES
Gunderson, Kaylie	MCHS	Runner	Girl	10	S	YES		YES
Hauptman, Jack	MCHS	Runner	Boy	10	M	NO		YES
Hegardt, Ben	MCHS	Runner	Boy	10	M	YES		YES
Leavitt, Andrew	MCHS	Runner	Boy	10	S	YES	2	YES
Longhetto, Niccolo	MCHS	Runner	Boy	10	M	YES		YES
Mattsson, Danielle	MCHS	Runner	Girl	10	S	YES		YES
Moore, Cooper	MCHS	Runner	Boy	10	M	YES		YES
Powell, Turner	MCHS	Runner	Girl	10	M	YES		YES
Raymond, Lilly	MCHS	Runner	Girl	10	S	YES	4	YES
Seagraves, Lucy	MCHS	Runner	Girl	10	S	YES	5	YES
Slyker, Kaylee	MCHS	Runner	Girl	10	S	NO		YES
Ahern, Allie	MCHS	Runner	Girl	11	S	YES		YES
Avelar, Carolina	MCHS	Runner	Girl	11	S	YES		YES
Avelar, Cecilia	MCHS	Runner	Girl	11	S	YES		YES
Bartlett, Allison	MCHS	Runner	Girl	11	S	YES		YES
Cowell, Jac	MCHS	Runner	Boy	11	M	YES		YES
Daly, Clara	MCHS	Runner	Girl	11	S	YES		YES
Everest, Jacob	MCHS	Runner	Boy	11	M	YES		YES
Facto, Kelly	MCHS	Runner	Girl	11	S	YES		YES
Franceschi, Ean	MCHS	Runner	Boy	11	S	YES		YES
Jaffe, Castine	MCHS	Runner	Girl	11	S	YES		YES
Kimball, Carson	MCHS	Runner	Boy	11	M	YES		YES
King, Alison	MCHS	Runner	Girl	11	M	YES		YES
Lacy, Skyler	MCHS	Runner	Boy	11	M	YES	4	YES
Marin, Jeffery	MCHS	Runner	Boy	11	M	YES		YES
Mendenhall, Reiko	MCHS	Runner	Girl	11	S	YES		YES
Moon, Ileanna	Casa	Runner	Girl	11	S	YES		YES
Nicklas, Tessa	MCHS	Runner	Girl	11	S	YES	5	YES
Orgish, Abby	MCHS	Runner	Girl	11	S	YES	4	YES
Palladino, Shannon	MCHS	Runner	Girl	11	S	NO		YES
Schneider, Rowan	MCHS	Runner	Boy	11	M	YES		YES
Schoenbach, Gabe	MCHS	Runner	Boy	11	S	NO		YES
Schrijver, Morgan	MCHS	Runner	Boy	11	M	YES		YES
Scobey, Jordan	MCHS	Runner	Boy	11	M	YES		YES
Talkington, Brooke	MCHS	Runner	Girl	11	S	YES		YES
Thibault Antoine	MCHS	Runner	Boy	11	M	YES		YES
Van Ommeren, Saraya	Casa	Runner	Girl	11	S	YES		YES
Walton, Brandon	Windsor	Runner	Boy	11	M	YES		YES
Wright, Emma	MCHS	Runner	Girl	11	S	YES		YES
Yates, Jackson	MCHS	Runner	Boy	11	M	NO		YES
Azcarraga, Lucas	MCHS	Runner	Boy	12	M	YES	7	YES
Braden, Sonja	MCHS	Runner	Girl	12	M	YES	5	YES
Breedlove, Shaz	MCHS	Runner	Girl	12	S	YES		YES
Drake, Evan	MCHS	Runner	Boy	12	M	YES		YES
Eik, David	MCHS	Runner	Boy	12	M	YES	5	YES
Frankl, Willie	MCHS	Runner	Boy	12	M	YES		YES
Gilmartin, Clare	MCHS	Runner	Girl	12	S	YES		YES
Gonzalez, Andrea	Casa	Runner	Girl	12	S	YES		YES
Hordyk, Kayla	MCHS	Runner	Girl	12	S	YES	5	YES
Issel, Gracie	MCHS	Runner	Girl	12	S	YES		YES
Milender, John	McKinelyville HS	Runner	Boy	12	M	YES		YES
Nguyen, Ryan	MCHS	Runner	Boy	12	M	NO		YES
Padilla, Brian	MCHS	Runner	Boy	12	L	YES		YES
Perry, Samantha	MCHS	Runner	Girl	12	S	YES		YES
Petty, Ellie	MCHS	Runner	Girl	12	M	NO	5	YES
Quinn, Matthew	MCHS	Runner	Boy	12	L	YES	4 (?)	YES
Rosen-Duran, Eli	SA	Runner	Boy	12	M	YES		YES
Smail, Tommy	MCHS	Runner	Boy	12	M	YES		YES
Sullivan, Claire	MCHS	Runner	Girl	12	S	YES		YES
West, Zac	MCHS	Runner	Boy	12	M	YES		YES
Anderson, Ryan	Brown	Alumni	Boy	13	M	YES		YES
Arietta, Gregory	U of Washington	Alumni	Boy	13	M	YES		YES
Fitzgerald, Kelly	Cal Poly	Alumni	Girl	13	S	NO	5	YES
Haley, Hannah	NYU	Alumni	Girl	13	S	NO	4	YES
Hay, Dante	Columbia	Alumni	Boy	13	L	NO		YES
Jensen, Nick	Chico	Alumni	Boy	13	M	YES		YES
King, Michael	ASU	Alumni	Boy	13	M	YES		YES
Mahoney, Sophia	UCSC	Alumni	Girl	13	S	NO		YES
Nicklas, Drew	Cal Poly	Alumni	Girl	13	M	YES		YES
Seagraves, Mackenzie	Cal Poly	Alumni	Girl	13	M	YES		YES
VanDenburg, Jackie	USD	Alumni	Girl	13	M	YES		YES
VanDenburg, Paige	LMU	Alumni	Girl	13	M	YES		YES
Williams, Sarah	MCHS/TBD	Alumni	Girl	13	M	YES		YES
Morrison, Alex	Cal Poly	Alumni	Boy	14	M	YES		YES
Gotlebe, Jessica	Mills College	Alumni	Girl	15	M	YES		YES
Fogg, Leanne	Cal Poly	Alumni	Girl	20	S	YES	5	YES

Hope your summer includes miles and miles of smiles!   :)

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

GO PUMAS!

12 week Detailed Summer Training Programs!

Track Season is done (for most of you), so LET'S GET STARTED on your summer training!

...DON'T TAKE TOO LONG OF A BREAK!   ...KEEP THE ROUTINE AND YOUR XC SEASON WILL BE GREAT! 

Returning MCHS runners, look for your name listed below:    

Level #3 Training: Returning Varsity or 3 mile race goal of 7:00 per mile pace or faster (Girls) or 5:40 per mile pace or faster (Boys) -Mileage Ramp 34 to 45 miles/wk

Girls: Shaz B, Cecilia A, Carolina A, Shannon P, Sam P, Allie A, Kaylie G, Gracie I, Tessa N, Lilly R

Boys: Jordan S, Zac W, Lucas A, Tommy S, David Eik, Antoine T, Ean F, Jackson Y, Ryan N, Jeffrey M, Cooper M, Evan D, Blake C, Gabe S, Carson K, Niccolo L, Jacob E

• Link to Level #3 12 week-by-week detailed training program

Level #2 Training: Experienced Runner with 3 mile XC race goal of 7:00-8:30 per mile pace (Girls) or 5:20-6:30 per mile pace (Boys) -Mileage Ramp 25 to 37 miles/wk

Girls: Shawn C, Castine J, Emily A, Kayla H, Danielle M, Allison B, Emma W, Aly K, Clara D, Kelly F, Karen B, Ellie P, Brooke T, Sara F, Reiko M, Lucy S, Jane C, Clare G, Amber N, Kenya E, Shayna R, Aimee E, Claire S Sonja B, Cam A, Michelle R, Turner P, Brooke H, Brenda G

Boys: Willy F, Kevin M, Morgan S, Brian P, Trever B, Jack H, Rowan S, Skyler L, Andrew L, Sam G, John C,  Fernando L,  

Keegan R, Shane T, Carlos G, Ben C 

• Link to Level #2 12 week-by-week detailed training program

Level #1 Training: Beginning Runner or Beginning Fitness Level -Mileage Ramp 18 to 28 miles/wk

• Link to Level #1 12 week-by-week detailed training program

REMINDER!    SUMMER RUNS START NEXT MONDAY, JUNE 2ND 6PM!

MON = HOWARTH PARK, WED + THU = PARK TRAIL RD.

...If you don't see your name listed above, or want to modify your program, contact Coach Greg at greg.fogg@comcast.net or cell: 291-2967

GO PUMAS!