See you at Practice Tomorrow!

Yeay!   ...First day of MCHS XC Practice is tomorrow!  

...Get there early; we're meeting at 3:00 in front of the track (rest of the week, we'll start at 3:30)

I've updated our workout schedule for the month of August:  
Link to Google Docs   
Link to Schedules on our MCHS XC Team Blog Page

-Do you have your Clearance Slip?

Come meet the coaches, meet your teammates, run some miles with lots of smiles!

  

See ya there!

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

GO PUMAS!

Sign up for DRIVING RUNNERS to the Park, FORGOTTEN TAHOE GEAR, More Tahoe Running CAMP PICS and IMPORTANT DATES coming up!

Attention all parents!    We need your help to drive runners to Howarth Park/Annadel Park 2 or 3 days a week during the upcoming XC season!   ...Look for an e-mail from our Team Transportation Coordinator, Raylene Leavitt inviting you to sign-up at www.signupgenius.com for the driving groups covering the month of August.     -September, October, November schedules TBD

 -If you do not get an e-mail invite like the one above, please contact Raylene at  raylene@mycpaservices.com to get involved and support the team!

Still missing a few things from Camp?    ...This is what's left and sitting in my driveway with 4-5 green and blue tarps.   -After this weekend, everything will be either donated to our general camp supplies or taken to Goodwill, so come get it if ya see something that belongs to you!

Emerald Bay Run.   Great day, great group! -Photo by the Great Greg Arietta

Steve, Warren and Erik biking around Lake Tahoe on Monday, had a Pace Car letting them cut through traffic!

Selfie taking Selfies

 ...Yup, it was a bit wet during our Tempo Run at Camp.   Erik, take the shirt off like all the other "men" -Photo by Greg A

Countdown to the first day of practice = only 7 DAYS!

IMPORTANT DATES COMING UP FOR AUGUST: 

Monday, 8/18: First day of practice (Monday, practice starts 3:00, rest of the week practice starts 3:30)  

Wednesday, 8/20: First day of school

Friday, 8/22: Mandatory Parent Team Meeting, 5:30-6:45

Saturday, 823: 16 Hour Run-A-Thon & Yard Sale MCHS Track and Parking Lot

Friday, 8/29: Our first competition!   Rancho Invite (Rancho Cotate High School) starting 4:00-4:30   

Coach Greg

Cell: (707) 291-2967

greg.fogg@comcast.net

GO PUMAS!

...Are you ready for MCHS XC?

Only 11 days till the first day of MCHS practice!    ...Here's your "ARE YOU READY?" Check list!

...ARE YOU READY for MCHS ORIENTATION?

• Next Monday, 8/11/14: Beginning at 8:00 AM: Seniors, then Juniors, then Sophomore Orientation
• Next Tuesday, 8/12/14: Beginning at 9:30 AM: Freshmen Orientation -We need lots of returning MCHS XC members to help with sign-ups at the MCHS XC table in front of the gym!
• This is the time to donate to the program for our team transportation funds, bring your checkbook!

...Do you have your ATHLETIC PACKET DONE?

• Link to the forms (18 pages!) if you have not already completed this!

...Completed your SPORTS PHYSICAL yet?  ...This is part of the Athletic Packet requirements, if you don't have this done by Orientation, you can still hand in the rest of your Athletic Packet, then turn in your Sports Physical Form in later and prior to the first day of practice (if you can find an Athletic Director on campus, remember, school starts two days AFTER the first day of practice) to get your clearance form, that looks like this:

YOU CAN"T PRACTICE IF YOU DON"T HAVE A CLEARANCE FORM!

• ..If not, make an appointment ASAP with your Doctor, or if you can't get an appointment in time try contacting Santa Rosa Sports & Family Medicine (707) 546-9400 Website Link

...ARE YOU READY for the FIRST DAY OF PRACTICE?

• Weekly Practice Schedule: Monday, 3:00-4:45 or 5:00 / 3:30-5:15 or 5:30 the rest of the week
• Running watches with stopwatch functionality are mandatory for practice (bonus if you can take splits)
• VERY IMPORTANT!  -Do you have a fresh pair of shoes?   Running shoes are good for only ~400 miles max and most of you have been running 25-30 miles a week, so that means shoes last between 3 - 4 months!   ...When was the last time you got a fresh pair of running shoes?    -Keep in mind, every XC athlete (any school) always gets 10% off at Heart and Sole Sports Link (707) 545-SOLE (7653) 65 Brookwood Ave. Santa Rosa,CA 95404 (Corner of 4th and Brookwood) 
• We will be running a 3200 time trial on Friday, 8/22, curious is you're going to "earn your MCHS XC jersey"?  Boys have to run 8 laps around the track in 14:00 (7:00/mile pace) and Girls in 16:30 (8:15/mile pace)

...Have you checked the MCHS XC 2014 UPDATED COMPETITION SCHEDULE and contacted Greg with any conflicts?

• Note Greg recently published a new schedule (only change: Viking Opener scheduled for 9/6 is the same day as Ed Sias) the updated version is now posted on our blog Link
• Have you checked to see if your ACT or SAT test is in conflict with any of our competition schedule and  let Greg know?     

ACT Test dates: 9/13 (conflicts with Ed Sias Invite, Viking Opener), 10/25, 12/13
SAT Test dates: 10/11 (conflicts with Clovis Invite, Crystal Springs Invite), 11/8, 12/6

LASTLY...

...ARE YOU READY for our way-cool new 2014 Uniforms?   ...Arriving 9/1/14!

Keep Running :)

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

More 2014 Tahoe Running Camp Highlights Part II

...Finally catching up with more TAHOE RUNNING CAMP Details!

First of all, let me shout out a BIG THANKS to everyone who helped make this camp a success this year, despite the weather, seemed like a great time was had by all!! 

...Especially LOTS and LOTS of  "THUMBS-UP" TO OUR CAMP CHEF, LINN BRUNO


Please come back next year!

...If you liked Linn's cooking at camp, visit BRUNO'S ON FOURTH Restaurant Website Link
1226 4th St. Santa Rosa, CA 95404   (707) 569-8222  

Thanks to all of the parents that helped out A BUNCH while at camp: Kim Walls, Michelle Hordyk, Roy Raymond, Warren Eik, Jim & Maureen Nicklas, Gary & Lisa Segraves, Kristina Gunderson,  Erik Lacy and several others who helped if even for a day or two...

Thanks to our CAMP COACHES: Steve, Matt, Salvador, Sheryl, Kevon, Barry, Greg  

SPOONER RUN HIGHLIGHTS: 

Link to Spooner Results sorted by largest PR improvement

-Who made the SPOON OF GUTS this year?  
3 Boys: Tommy Smail, Jacob Wright and  Alexander Cichosz
...And 3 Girls! Shannon Palladino, Sam Perry and Emma Wright

Future Camp Trivia question:   Name the only siblings to be honored on the Spoon?  Answer: Harrison & Jake Luft, Cecelia & Carolina Avelar and now, Emma & Jacob Wright!

Note:  This year, our first group of 16 that launched at 7:30 AM got lost, but most made the best of it by running from the back of the Spooner Run, with some getting in  7-10 miles or, up to 10-13 miles if you count the first 2.5 miles after taking a wrong turn ;)  ...If you were part of this group, don't feel bad, this also happened in '11 AND some experienced runners also took this same wrong turn on this same day! In the future, Greg will make sure we get a marker on that first right turn (only ~1/2 mile into the run) as it's easy to get confused there...!    FYI: Greg scheduled a Pt. Reyes ~11.1 mile run for this past weekend as a "make-up" Spooner run, but had to cancel due to lack of availability/interest.  ...No worries, you'll have plenty of chances to get in another long run during the upcoming XC season and maybe even a mini-camp at Pt. Reyes again?!  

...WOAH, A NEW TRADITION!   -BROUGHT TO YOU BY THE WORLD FAMOUS EIK AND PERRY FITNESS TEAM.    ...INTRODUCING THE PLANK OF GLORY! 

So, how do you get on the Plank Of Glory (a.k.a. POG?), well it isn't easy!!    You have to either hold the longest plank in the Camp Contest (or future TBD practice contest), or you have to hold a plank for a minimum of 8 minutes.  

...8 MINUTES!!!    -We had 6 people accomplish this!    -Very Impressive!   ...Dang!


Ladies:
Abby Orgish 8:00 (Champ)
Coach Sheryl 8:00

Da Boys:
Ryan Anderson 8:30
Coach Barry Milender 10:30 (59 yrs old!)
Eli Rosen-Duran 12:00 (Boys Co-Champ)
Tommy Smail 12:00 (Boys Co-Champ)




2014 TAHOE RUNNING CAMPERS OF THE DAY!   Rewarded with a way-cool tie-dye t-shirt (custom made by Lucy Segraves) for random acts of kindness, helping others and in general just being an awesome person and positive example for others to follow:

Sat: Alexander Cichosz (nominated all 4 days?!)

Sun: Evan Drake

Mon: Madison Pawek, Scott Kruetzfeldt
-Special recognition and props to 59 yr. old Coach Barry for holding a plank for 10:30!

Tue: Sophia Mahoney, Brandon Walton
-Special recognition to Mr. Erik Lacy for providing comic relief every day to our camp!

BROWNIE CONTEST WINNERS (Prize: Socks):
1st Place: Turner Powell 
2nd Place: Kayla Hordyk
3rd Place: Sky/Erik Lacy
-Gluten Free category winner: Allie Ahern, only two GF entries; Allie & Jackson Yates, 2nd Place) 

POPSICLE STICK TRIVIA WINNERS = TEAM #3!    Prize: $10.00 off coupon for any merchandize at Heart & Sole Sports (if you didn't get a certificate yet, see Greg): 

Team #3 members: Ryan N, Lily R, Ryan A, Cooper M, Carolina A, Kelly F, John M, others...?

CHUBBY BUNNY CHALLENGE: 
-Niccolo Longhetto WINNER WITH 26 MARSHMALLOWS!   
...Just 4 shy of Tommy Smail's Camp record of 30 (crazy!) set in '13.  

RUNNINGMEMES CELEBRITY SITING AT CAMP: 
-Lucky for us, we had John Milender, one of the authors of the ever-popular, runningmemes FaceBook page at our camp!    ...If you have not already, check out this page if you have not already; (Greg didn't know about it and pronounces it "running me-mees" wrong!, it's pronounced "runningmeeems"); John posted a few pics and posts during camp, with one getting over 19,000 views!   ...Including some comments like, "who wears tights under short-shorts?"  FYI: Jackson does!

This pic taken right after our Thunder Storm Tempo

IMPORTANT DATES COMING UP! 

MCHS ORIENTATION: 
-Mon, 8/11/14 beginning at 8:00 AM: Senior, Junior and Sophomore Orientation
-Tue, 8/12/14 beginning at 9:30 AM Freshman Orientation  -Attention all returning MCHS XC members:    Please plan on showing up to help with sign-ups for Orientation; WE NEED MORE FRESHMEN, ESPECIALLY GIRLS!

VERY IMPORTANT FOR PARENTS REGARDING ORIENTATION: Make sure your child already has a physical AND all the Athletic Packet information is filled out!

MCHS Athletic Packet: Link    

Note: Your Athletic Pack can include a check to "donate" to the program (note we cannot specifically request the $50 transportation fee as we've done in recent years, but team has to cover this expense with our funds, so Orientation is the perfect opportunity to assist the team with this expense that typically runs ~$5K/year for Buses and Vans).

Once XC athletes have all information completed, they will receive a clearance form from the Athletic Director (not Greg) at MCHS Orientation to be handed to one of the Coaches, it looks like this:    

IF YOU DO NOT HAVE A CLEARANCE FORM, YOU CANNOT PRACTICE! 

-Mon, 8/18/14 First Day of Practice! 3:00-4:45 (all other days of the week will be 3:30-5:15-5:30)
-Wed, 8/20/14 First Day of School!
-Fri, 8/22 Parent Team Meeting 5:30-6:45
-Sat, 8/23 Team Yard Sale and Fund Raiser 16 hr. Run-A-Thon at the MCHS Track

TAHOE RUNNING CAMP 2015 = SAVE THE DATE!  
Camp Dates: 7/31/15 - 8/5/15 (sign-ups will begin at end of '14 XC season)

...Enjoy the last few weeks of your summer!

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

2014 Tahoe Running Camp Highlights Part I

...We planked, we slept (some), we did the "Hustle", we sang, spent hours playing Mafia, we ate lots of awesome food served up by Linn Bruno, we sang some more, oh yeah and we had some awesome runs!    

Good Friends, Good Food, Good Times!  

...More details to come, including Spooner results, highlights of team building contests in a few more days.    

Check out the MCHS 2014 Facebook page for more pics/videos from camp: https://www.facebook.com/groups/423055447747018/

2014 Tahoe Running Camp Crew

Lisa Fogg led our group in learning the "Hustle"  ...Check out the video on the MCHS XC 2014 Facebook page 

We run for TAHOE!!!

Sophomores Grace, Lucy, Claire and Danielle!

Da Boys warming up just before Spooner launch

Girls hanging out, Vannessa, Lily, Karen, McKenna, Sydnie and Madison

Focus!

Jacob Everest finishing Emerald Bay run

Our Camp Alumni bunch (missing Alex and Jessica-Faye)

Ryan Nguyen eye of the tiger

Spooner launch!   ...David Eik very excited to "high five" the Spoon of Guts 

Nice stacking by the Freshman team!

The glorious Tub-o-Butter.   ...YUM!

Water games

Evan Drake's disciples all pumped up before Spooner

The girls "calm and in control" before Spooner (note the contrast between the girls/boys)

Wave Goodbye to the 2014 Tahoe Running Camp!  
...Sell Hello to the 2015 Tahoe Running Camp dates already firmed up 7/31/15 - 8/5/15
(sign-ups begin after XC season)

...Still working on setting up our "Spooner Make-Up Run" 12.2 mile run for next week; either 8/1, 8/2 or 8/3.   -Greg is out of town this weekend, so will finalize plans and details by next Monday or Tuesday.

MISSING ANYTHING FROM CAMP?!   ...Greg has everything left-over sitting on his front porch (4525 Ranchette Rd. Santa Rosa, 95409) swing by to get it our will donate to Goodwill or future Tahoe Running Camp Supplies if not picked up by 8/3/14.

ATTENTION ALL RUNNERS!  You may feel too tired from camp, or procrastinating/waiting till XC practice starts to get back into your 5-6 day/week training routine.    ....DON'T WAIT!   There is still a lot of summer training left!   ...Have fun during these last few weeks, but EVERYONE should be running at least every-other-day a minimum of 4 miles per run to be adequately prepared for the upcoming XC season.
First day of XC practice is only 3 weeks away, we did some great training during camp, so keep it going!  ;)

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

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!!!