MCHS CROSS COUNTRY WEEK #1! ...WHAT'S GOING ON and WHAT'S COMING UP?
...WHAT'S GOING ON?!
FIRST DAY OF SCHOOL IS TOMORROW! ...Dang! ...Last day of summer ;(
PRACTICE 3:30 FOR THE REST OF THE WEEK! LINK to the first two weeks of August workout schedule
WE ALREADY STARTED PRACTICE (MON & TUE) AND WE'RE DOING OK BUILDING OUR ROSTER, BUT WE CAN DO BETTER! ...After MCHS orientation, plus the first two days of practice the MCHS XC Team roster is looking OK, but predicting we'll be down ~15 athletes from last year. -Please get the word out, we do have room for a few more runners who can commit to getting in the best shape ever (really!) AND be part of a real positive team experience and winning tradition at MCHS!
-Remind your friends/athletes to consider Cross Country who may be "cut" from other Fall teams (Football or Girls Soccer, Volley Ball, Golf, Tennis).
-WHERE ARE THEY?! WE NEED MORE SOPHOMORE AND JUNIOR CLASS GIRLS!
-Our Girls roster is almost 1/2 size of Boys roster (typically, they are similar in size, but the last two years, girl runners have gotten scarce!)
-MCHS XC Roster is still open and accepting sign-ups through September 1st (pass it on!)
...WHAT'S COMING UP?
Thursday, 8/19: We need drivers to get runners to the park on Thursday! ...Leaving MCHS 3:45!
We need parents to help! LINK to sign-up for 6 dates over the next 3 weeks using signupgenius please sign-up for a few days and help us get the kids to the park!
FYI: Future dates for the next 3 weeks leaving MCHS 3:45 unless noted: 8/20, 8/25, 8/26, 8/31 (leave MCHS 3:15 on this day), 9/1, 9/3
Friday, 8/21: 5:30-6:45 = Parent team meeting at the MCHS Track, please show up on time and I promise to bare minimum talking and keep it to 1 hour!
Saturday, 8/22: 8AM-2PM Rummage Sale Fundraiser at the MCHS Parking Lot.
...HEY PARENTS, YOUR HELP IS URGENTLY NEEDED! We still need 10-12 volunteers needed for Saturday morning between 7AM (set-up) - 2PM and we need lots of STUFF to sell! Expecting this activity to generate ~$1K for the team, so it's critical everyone please clean out your closets and garages and plan to have things at the school by 7AM on that day. If you can help (EVEN IF YOU CAN SPARE ONLY 2 HOURS WE NEED YOUR HELP!) please contact Melanie Bartlett RMBartlett5@aol.com or text (707) 799-7306 ASAP. -Initial response has been very minimal, we may have to cancel this important fundraiser! -Please help Melanie!
Saturday, 8/22: 8AM-Midnight with schedule as per my last post...
Need more information? ...Have questions? Call, text or e-mail Greg!
-Coach Greg
Cell: (707) 291-2967
greg.fogg@comcast.net
GO PUMAS!
Tuesday, August 18, 2015
Saturday, August 15, 2015
MCHS XC Reminders! Monday 3PM first day of practice! Urgently Need Volunteers for Rummage Sale Fundraiser Sat, 8/22 8AM-2PM
...WHOO-HOO! MONDAY, AUG 17TH, IS THE FIRST DAY OF PRACTICE FOR THE 2015 MCHS XC SEASON!
Practice begins Monday, 3PM we're meeting at the entrance to the MCHS track, so be early and be ready with the following:
1) Your clearance form (see picture below if you did not turn it in during orientation). -If you still need to turn in your Athletic Packet, go to either Athletic Director (Jerry Deakins room L-2 or Mike Mastin room I-6). SORRY, YOU CANNOT PRACTICE WITHOUT A CLEARANCE SLIP!
2) A good pair of running shoes, running shorts, a water bottle and a sport watch with a timer. -Every High School Athlete always get's 10% off at Heart & Sole Sports.
www.heartnsolesantarosa.com
3) A friend who has not yet signed up and is considering joining the XC team and ready to get in the best shape of their life! ...The MCHS XC team welcomes all athletes who are willing to make a commitment to their personal improvement, while contributing to our team goals and want to be a part of a positive team atmosphere. ...The MCHS XC roster will be open up through September 1st so encourage others to come check it out! -We need more Freshmen + Sophomore Girls!
...Don't have an Athletic Packet? LINK to 18 page form from the MCHS website
...You have an Athletic Packet, but don't won't have your physical done in time? ...Come to practice anyway just to observe AND try calling Santa Rosa Family Sports Medicine (707) 546-9400 LINK just mention you're with MCHS XC and ask if you can get an earlier appointment, so you can practice!
...If you're going to make a donation, be sure to use our team Donation Form (page 2 from this 4 page form package LINK) to ensure funds get to our team account.
...The MCHS XC Roster will be open for
REMINDER OF OTHER IMPORTANT EVENTS COMING UP! ...Check out our new calendar on the front page of our Team Blog highlighting upcoming events (Thanks to Joe Civello and TBD adding Pasta Feeds/Ohana Nights, Saturday Runs, Night Tempo Runs)
FRIDAY, AUGUST 21 5:30-6:45 Team Parent meeting MCHS Track (west bleachers)
SATURDAY, AUGUST 22: 8AM-2PM Rummage Sale Fundraiser HEY PARENTS, OUR HELP IS URGENTLY NEEDED! We need 10-12 volunteers needed for Saturday morning between 7AM (set-up) - 2PM. ...This is the same day as our 16 hr. Run-A-Thon which the kids will be doing on the track and soliciting donations at Safeway/Olivers) and we need lots of STUFF to sell! This sale has generated $1K+ for the team each year so it is VERY important to please clean out your closets and garages and plan to have things at the school by 7am on that day. If you can help (EVEN IF YOU CAN SPARE ONLY 2 HOURS WE NEED YOU!) please contact Melanie Bartlett RMBartlett5@aol.com or text (707) 799-7306 ASAP..
SATURDAY, AUGUST 22: 8AM-MIDNIGHT Athlete Run-A-Thon (16 hour continuous relay on the track, plus some athletes will be needed to solicit donations at Safeway and Oliver's)
SCHEDULE for 2015 MCHS 16 Hour Run-A-Thon ...Starts Saturday, 8AM - Ends Midnight
8AM-10AM: Running shift = Seniors /
10AM-Noon: Running shift = Juniors / Safeway = 4-6 Seniors
Noon-2PM: Running shift = Sophomores / Safeway = 4-6 Seniors/Juniors + Freshmen
2PM-4PM: Running shift = Freshmen / Oliver's = 4-6 Juniors/Seniors + Sophomores
4PM-6PM: Running shift = Juniors
6PM-8PM: Running shift = Freshmen
8PM-10PM: Running shift = Sophomores
10PM-Midnight: Running shift = Seniors
Practice begins Monday, 3PM we're meeting at the entrance to the MCHS track, so be early and be ready with the following:
1) Your clearance form (see picture below if you did not turn it in during orientation). -If you still need to turn in your Athletic Packet, go to either Athletic Director (Jerry Deakins room L-2 or Mike Mastin room I-6). SORRY, YOU CANNOT PRACTICE WITHOUT A CLEARANCE SLIP!
2) A good pair of running shoes, running shorts, a water bottle and a sport watch with a timer. -Every High School Athlete always get's 10% off at Heart & Sole Sports.
www.heartnsolesantarosa.com
3) A friend who has not yet signed up and is considering joining the XC team and ready to get in the best shape of their life! ...The MCHS XC team welcomes all athletes who are willing to make a commitment to their personal improvement, while contributing to our team goals and want to be a part of a positive team atmosphere. ...The MCHS XC roster will be open up through September 1st so encourage others to come check it out! -We need more Freshmen + Sophomore Girls!
...Don't have an Athletic Packet? LINK to 18 page form from the MCHS website
...You have an Athletic Packet, but don't won't have your physical done in time? ...Come to practice anyway just to observe AND try calling Santa Rosa Family Sports Medicine (707) 546-9400 LINK just mention you're with MCHS XC and ask if you can get an earlier appointment, so you can practice!
...If you're going to make a donation, be sure to use our team Donation Form (page 2 from this 4 page form package LINK) to ensure funds get to our team account.
...The MCHS XC Roster will be open for
REMINDER OF OTHER IMPORTANT EVENTS COMING UP! ...Check out our new calendar on the front page of our Team Blog highlighting upcoming events (Thanks to Joe Civello and TBD adding Pasta Feeds/Ohana Nights, Saturday Runs, Night Tempo Runs)
FRIDAY, AUGUST 21 5:30-6:45 Team Parent meeting MCHS Track (west bleachers)
SATURDAY, AUGUST 22: 8AM-2PM Rummage Sale Fundraiser HEY PARENTS, OUR HELP IS URGENTLY NEEDED! We need 10-12 volunteers needed for Saturday morning between 7AM (set-up) - 2PM. ...This is the same day as our 16 hr. Run-A-Thon which the kids will be doing on the track and soliciting donations at Safeway/Olivers) and we need lots of STUFF to sell! This sale has generated $1K+ for the team each year so it is VERY important to please clean out your closets and garages and plan to have things at the school by 7am on that day. If you can help (EVEN IF YOU CAN SPARE ONLY 2 HOURS WE NEED YOU!) please contact Melanie Bartlett RMBartlett5@aol.com or text (707) 799-7306 ASAP..
SATURDAY, AUGUST 22: 8AM-MIDNIGHT Athlete Run-A-Thon (16 hour continuous relay on the track, plus some athletes will be needed to solicit donations at Safeway and Oliver's)
SCHEDULE for 2015 MCHS 16 Hour Run-A-Thon ...Starts Saturday, 8AM - Ends Midnight
8AM-10AM: Running shift = Seniors /
10AM-Noon: Running shift = Juniors / Safeway = 4-6 Seniors
Noon-2PM: Running shift = Sophomores / Safeway = 4-6 Seniors/Juniors + Freshmen
2PM-4PM: Running shift = Freshmen / Oliver's = 4-6 Juniors/Seniors + Sophomores
4PM-6PM: Running shift = Juniors
6PM-8PM: Running shift = Freshmen
8PM-10PM: Running shift = Sophomores
10PM-Midnight: Running shift = Seniors
...I'm ready for a GREAT season! ...Are you ready to dive in with everything you got?! -Coach Erik sure is ;)
-Coach Greg
Cell (707) 291-2967
greg.fogg@comcast.net
GO PUMAS!!!!
Sunday, August 9, 2015
Tahoe Camp Pics/Videos + Information for MCHS XC!
...EVERYONE SHOULD BE BACK AND FINALLY WELL RESTED FROM THE 2015 TAHOE RUNNING CAMP, RIGHT?
...WASN'T THAT FUN?! ...This was a big adventure and NOT POSSIBLE without the help of many others:
-To all the Parents, Coaches and Alumni for helping out during camp.
-To the Mendoza's for making the awesome tamales!
-To Linn Bruno for the yummy tomato bisque soup!
-To all the Parents and Kids who made brownies (we didn't have time for a taste contest)
-To Sharon Baer for loaning all the camp kitchen equipment
-To Erik Lacy for driving the U-haul truck
...And special thanks to Lisa Segraves for leading the kitchen staff; she and her crew pulled off a great experience for all of us with only 3 weeks notice!
...More highlights of camp still to come, but for now, there are pics on our MCHS XC 2015 Facebook page LINK, including a link to Joe Civello's flickr page with hundreds of photos!
...Also, special thanks to Joe Civello and Greg Arietta for helping get a few of the Rap Videos on our MCHS Blog main page; look for "2015 Tahoe Rap Videos" LINK
...Can't wait for next year?! ...MARK YOUR CALENDARS! -TAHOE RUNNING CAMP 2016 (earlier than usual): Friday, 7/22/16 - Wednesday, 7/26/16
LINK TO SPOONER 12.2 MILE RUN TIMES
...OK, NOW ARE YOU READY FOR THE FIRST DAY OF MCHS XC PRACTICE? ...First day of practice is Monday, 8/17 (first day of school is on /15?
1) Have you completed your sports physical? (if not, contact Greg for contacts to make an appointment in short notice; you CANNOT practice without a sports physical clearance!)
2) Have you downloaded the PAB Athletic Packet? LINK
3) Are you ready for orientation at MCHS?
-Tuesday, 8/11: Seniors: 8:30-10:00 AM; Juniors: 10:00-11:30 AM; Sophomores: 1:00-2:30 PM
-Wednesday, 8/12: Freshmen: 9:30 AM -Please plan on showing up in your MCHS XC gear to help recruit new members for the team!
4) More Information: 4 page handout for the upcoming MCHS XC team, including Parent Donation Form LINK
VERY IMPORTANT! ...ATTENTION ALL RETURNING OR INCOMING MCHS XC ATHLETES: Please plan on attending the MCHS XC sign-up booth at MCHS to help us recruit athletes, especially Wednesday for incoming Freshmen! ...Do you know anyone who was planning to play Boys Soccer for MCHS which moved from the Fall to Winter? ...Are they interested in trying Cross Country this Fall, just to keep in shape for Soccer in the Winter? ... If you know of anyone that may be interested in joining the XC team, bring 'em by, if someone YOU recruited stays on the roster, you'll get credit for their PR socks for the entire season!
...Looking forward to a great season!
Coach Greg
Cell: (707) 291-2967
greg.fogg@comcast.net
GO PUMAS!
...WASN'T THAT FUN?! ...This was a big adventure and NOT POSSIBLE without the help of many others:
-To all the Parents, Coaches and Alumni for helping out during camp. -To the Mendoza's for making the awesome tamales!
-To Linn Bruno for the yummy tomato bisque soup!
-To all the Parents and Kids who made brownies (we didn't have time for a taste contest)
-To Sharon Baer for loaning all the camp kitchen equipment
-To Erik Lacy for driving the U-haul truck
...And special thanks to Lisa Segraves for leading the kitchen staff; she and her crew pulled off a great experience for all of us with only 3 weeks notice!
...More highlights of camp still to come, but for now, there are pics on our MCHS XC 2015 Facebook page LINK, including a link to Joe Civello's flickr page with hundreds of photos!
...Also, special thanks to Joe Civello and Greg Arietta for helping get a few of the Rap Videos on our MCHS Blog main page; look for "2015 Tahoe Rap Videos" LINK...Can't wait for next year?! ...MARK YOUR CALENDARS! -TAHOE RUNNING CAMP 2016 (earlier than usual): Friday, 7/22/16 - Wednesday, 7/26/16
LINK TO SPOONER 12.2 MILE RUN TIMES
...OK, NOW ARE YOU READY FOR THE FIRST DAY OF MCHS XC PRACTICE? ...First day of practice is Monday, 8/17 (first day of school is on /15?
1) Have you completed your sports physical? (if not, contact Greg for contacts to make an appointment in short notice; you CANNOT practice without a sports physical clearance!)
2) Have you downloaded the PAB Athletic Packet? LINK
3) Are you ready for orientation at MCHS?
-Tuesday, 8/11: Seniors: 8:30-10:00 AM; Juniors: 10:00-11:30 AM; Sophomores: 1:00-2:30 PM
-Wednesday, 8/12: Freshmen: 9:30 AM -Please plan on showing up in your MCHS XC gear to help recruit new members for the team!
4) More Information: 4 page handout for the upcoming MCHS XC team, including Parent Donation Form LINK
VERY IMPORTANT! ...ATTENTION ALL RETURNING OR INCOMING MCHS XC ATHLETES: Please plan on attending the MCHS XC sign-up booth at MCHS to help us recruit athletes, especially Wednesday for incoming Freshmen! ...Do you know anyone who was planning to play Boys Soccer for MCHS which moved from the Fall to Winter? ...Are they interested in trying Cross Country this Fall, just to keep in shape for Soccer in the Winter? ... If you know of anyone that may be interested in joining the XC team, bring 'em by, if someone YOU recruited stays on the roster, you'll get credit for their PR socks for the entire season!
...Looking forward to a great season!
Coach Greg
Cell: (707) 291-2967
greg.fogg@comcast.net
GO PUMAS!
Tuesday, July 28, 2015
Tahoe Running Camp Update Plus, Introducing Ultra Runner Guest Shane James!
Tahoe Running Camp Updates!
REMINDER: DEPARTURE FOR CAMP IS THIS FRIDAY, JULY 31st: Be at MCHS Parking Lot 8:45 AM to help load up cars/trucks! ...We will be leaving in 2 - 3 waves of drivers as we get packed up!
Link to final Camp Roster (84 Campers + 22 Alumni = 106 Total)
Link to latest Camp driving matrix (please contact Greg with any changes!)
Link to Zephyr Cove Campground Map (we have sites #1 - #10)
Link to Camp Schedule
...Announcing Ultra Runner Celebrity Guest Speaker SHANE JAMES coming to OUR CAMP (Monday, 3PM) Check out his story, "Run To Live": https://www.youtube.com/watch?v=9zC_ajn8L-o
REMINDER: ...What to Bring?!
VERY IMPORTANT: MARK ALL PERSONAL ITEMS WITH YOUR NAME!
EACH CAMPER NEEDS TO BRING THE FOLLOWING (Please pack as light as possible!):
1 box of favorite cereal
Small bag or box variety of snacks: cookies, brownies, crackers, granola bars, etc…
1 camp chair
1 water bottle
Your own spoon + fork marked with your name
Personal Toiletries (toothbrush, etc…)
Running clothes including several pair of socks
Warm clothes for night/campfires
Two pair running shoes (just in case a pair gets wet/causing blisters)
Flashlight (make sure you have new batteries)
Sleeping Bag + Pillow
Swimsuit + towel
Sun block + Insect repellant
Your personal medical supplies (prescription, inhaler, etc…)
-Do NOT bring anything that will attract bears!
-Cell phone reception is somewhat limited in camp; let parents and friends know texting works best
Lastly, we'll need ~25-28 tents total (3-5+ person) as confirmed during our Monday planning meeting; if you raised your hand, please bring your tent to MCHS on 7/31 to sort through; we’ll take what we need and we'll need a few extra! ...Please include 2x tarps for each tent and be prepared for precipitation!
Looking forward to lots of running, cross-training and camping with everyone!
-Greg
Cell: (707) 291-2967
E-mail: greg.fogg@comcast.net
REMINDER: DEPARTURE FOR CAMP IS THIS FRIDAY, JULY 31st: Be at MCHS Parking Lot 8:45 AM to help load up cars/trucks! ...We will be leaving in 2 - 3 waves of drivers as we get packed up!
Link to final Camp Roster (84 Campers + 22 Alumni = 106 Total)
Link to latest Camp driving matrix (please contact Greg with any changes!)
Link to Zephyr Cove Campground Map (we have sites #1 - #10)
Link to Camp Schedule
...Announcing Ultra Runner Celebrity Guest Speaker SHANE JAMES coming to OUR CAMP (Monday, 3PM) Check out his story, "Run To Live": https://www.youtube.com/watch?v=9zC_ajn8L-o
REMINDER: ...What to Bring?!
VERY IMPORTANT: MARK ALL PERSONAL ITEMS WITH YOUR NAME!
EACH CAMPER NEEDS TO BRING THE FOLLOWING (Please pack as light as possible!):
1 box of favorite cereal
Small bag or box variety of snacks: cookies, brownies, crackers, granola bars, etc…
1 camp chair
1 water bottle
Your own spoon + fork marked with your name
Personal Toiletries (toothbrush, etc…)
Running clothes including several pair of socks
Warm clothes for night/campfires
Two pair running shoes (just in case a pair gets wet/causing blisters)
Flashlight (make sure you have new batteries)
Sleeping Bag + Pillow
Swimsuit + towel
Sun block + Insect repellant
Your personal medical supplies (prescription, inhaler, etc…)
-Do NOT bring anything that will attract bears!
-Cell phone reception is somewhat limited in camp; let parents and friends know texting works best
Lastly, we'll need ~25-28 tents total (3-5+ person) as confirmed during our Monday planning meeting; if you raised your hand, please bring your tent to MCHS on 7/31 to sort through; we’ll take what we need and we'll need a few extra! ...Please include 2x tarps for each tent and be prepared for precipitation!
Looking forward to lots of running, cross-training and camping with everyone!
-Greg
Cell: (707) 291-2967
E-mail: greg.fogg@comcast.net
Sunday, July 26, 2015
Tahoe Running Camp Planning Meeting TOMORROW, Monday, July 27th, 6PM Greg's House
REMINDER!!!
WHAT: 2015 TAHOE RUNNING PRE-CAMP PLANNING MEETING
-This meeting MANDATORY for all campers + parents!
WHEN: Monday, July 27th at 6PM (if everyone gets there on-time, meeting should last 1 hr + 15 minutes max)
WHERE: Greg's House 4525 Ranchette Road, Santa Rosa, CA 95409 (look for Red Balloons)
-Please be on-time and we'll do our best to keep this meeting to 75 minutes max! ...Most likely, our street will full, so best to park at the Santa Rosa Bible Church (on corner of Brush Creek and Badger) and walk over and be sure to give yourself some extra time so we can start on-time! You can cut-through our neighbors yard across the street, just look for the red balloons and walk through their backyard gate.
WHAT TO EXPECT:
-Review of supplies you'll need
-Going over what community supplies we'll need from you
-Review of camp day-by-day agenda
-Meet the camp counselors / opportunity to ask questions / address specific or individual needs
-Pick-up your camp T-shirt + fill out the "something interesting about you" for camp trivia
-Review of logistics and driving plans going up + while we're there + coming back
IMPORTANT: Let Greg know if you cannot make it, otherwise you can get dropped off the roster!
Week #5 Summer Vacation Training Pic Winners!
 |
| Ben Larson on the Big Island, Hawaii |
 |
| Niccolo running on a Horse Track in Rome |
 |
| Lily running in HOT Redding |
 |
| Retired MCHS XC Coach Ruben (and Marit) in Oslo, Norway |
 |
| Coach Greg Wake Surfing Lake Almanor |
 |
| Leanne showing her Dad how it's done... |
Hope everyone is having a great summer! ...See you tomorrow!
-Greg
Cell: (707) 291-2967
greg.fogg@comcast.net
4525 Ranchette Road, Santa Rosa, CA 95409
Sunday, July 19, 2015
Reminder Tahoe Running Camp Meeting next Monday 7/27 at Greg's house
REMINDER #1) 2015 TAHOE RUNNING PRE-CAMP PLANNING MEETING (mandatory for all campers + parents)
WHEN: Monday, July 27th at 6PM (meeting should last 1 hr 15 minutes)
WHERE: Greg's House 4525 Ranchette Road, Santa Rosa, CA 95409
-Best to park at the Santa Rosa Bible Church (on corner of Brush Creek and Badger) and walk over; give yourself some extra time so we can start on-time!
WHAT TO EXPECT:
-Review of supplies you'll need
-Going over what community supplies we'll need from you
-Review of camp day-by-day agenda
-Meet the camp counselors / opportunity to ask questions / address specific or individual needs
-Pick-up your camp T-shirt + fill out the "something interesting about you" for camp trivia
-Review of logistics and driving plans going up + while we're there + coming back
IMPORTANT: Let Greg know if you cannot make it, otherwise you could get dropped off the roster!
REMINDER #2) SEND GREG YOUR VACATION RUNNING PICS BY MONDAY, 7/20/15. ...There's still time to get in on the summer schwag for week #6, but remember, you MUST HAVE AN ACCOUNT SET UP ON WWW.XCSTATS.COM TO WIN!
REMINDER #3) GET SOME HIIT! Looking to break-up the long summer running routine? ...Start introducing some HIIT in your summer runs. ...What the heck is HIIT? ...It's just short bursts of speed training and great stuff to augment your summer runs (Greg is recommending 2x HIIT/week) build strength and to keep your speed "fresh", so you are more acclimated to our workout routine once MCHS XC practice starts!
-Coach Greg
Cell: (707) 291-2967
greg.fogg@comcast.net
GO PUMAS!
WHEN: Monday, July 27th at 6PM (meeting should last 1 hr 15 minutes)
WHERE: Greg's House 4525 Ranchette Road, Santa Rosa, CA 95409
-Best to park at the Santa Rosa Bible Church (on corner of Brush Creek and Badger) and walk over; give yourself some extra time so we can start on-time!
WHAT TO EXPECT:
-Review of supplies you'll need
-Going over what community supplies we'll need from you
-Review of camp day-by-day agenda
-Meet the camp counselors / opportunity to ask questions / address specific or individual needs
-Pick-up your camp T-shirt + fill out the "something interesting about you" for camp trivia
-Review of logistics and driving plans going up + while we're there + coming back
IMPORTANT: Let Greg know if you cannot make it, otherwise you could get dropped off the roster!
REMINDER #2) SEND GREG YOUR VACATION RUNNING PICS BY MONDAY, 7/20/15. ...There's still time to get in on the summer schwag for week #6, but remember, you MUST HAVE AN ACCOUNT SET UP ON WWW.XCSTATS.COM TO WIN!
REMINDER #3) GET SOME HIIT! Looking to break-up the long summer running routine? ...Start introducing some HIIT in your summer runs. ...What the heck is HIIT? ...It's just short bursts of speed training and great stuff to augment your summer runs (Greg is recommending 2x HIIT/week) build strength and to keep your speed "fresh", so you are more acclimated to our workout routine once MCHS XC practice starts!
-Coach Greg
Cell: (707) 291-2967
greg.fogg@comcast.net
GO PUMAS!
Monday, July 13, 2015
Summer Mileage update/Tahoe Running Camp Reminders
SUMMER MILEAGE UPDATES, WHAT SHIRT ARE YOU GOING FOR?
...Hey Greg, oh dang! -I have NOT been logging my miles in www.xcstats.com
but, I've been running this summer and keeping track of my miles, so how do I get in on this?! Well, it's as easy as 1-2-3:
1) Continue keeping track of your mileage for the 12 weeks of Summer Mon, June 8th - Sun, Aug 30th
2) Create your account on www.xcstats.com and set-up your Running Log ...Here's a LINK to 3 page instructions
3) Start entering/tracking your mileage on-line!
Custom T-Shirt awards presented on Sept 1st for total miles of 350, 400 and 500! ...Right now, we have only 13 Boys and 11 girls with accounts set-up; goal is get 100% of MCHS XC roster signed up before the first day of practice!
Summer Mileage Highlights through Week #5:
...Winners in Bold below received $5 Yogurt Time Gift Cert, PR Socks, Brooks glow in the dark Frizbees, Asics Hats + more prizes to come!
WEEK #1-#2 Most Miles Logged (over 14 days):
Boys: Brian P 86.7, Jackson Y 76.1, Ben L 66.6, Jordan S 63.3
Girls: Jenna H 51.5, Nicole H 37.5, Tessa N 37, Emma W 30.5
WEEK #1-#3 Most Days Ran (over 21 days):
Boys: Gabe S 19, Brian P/Jeffrey M 18, Jordan S 16, Ben L 15, Harry F/Scott K 14
Girls: Jenna H 17, Tessa N, 14, Cece A 13, Carolina A 11, Nicole H/Allie A 10
WEEK #1-#4 Most Impressive Mileage Ramps (% increase in weeks 2-4 vs. week #1 for anyone that's logged in 4 weeks in a row)
Tessa N 8.0 33 412.5% *Very consistent through last 3 weeks: 32,35,32/ total of 107 miles!
Lily R 4.5 17 377.8% *Summer high of 31.1 week #4!
Scott K 20.3 32.5 160.1% *Very consistent/controlled ramp
Jordan S 38.3 50 130.5% *Watch-out; aggressively ramping to big mileage next week!
Gabe S 43 50.2 116.7% *Avg 48.4 for first 4 weeks; probably 10+ miles more than last summer!
Jeffrey M 42.5 46.4 109.2% *Impressive avg 45.4 for first 4 weeks!
Brian P 46.1 50.3 109.1% *Very steady/consistent runner, averaging 49.2 miles for first 4 weeks!
Ben L 33.3 35.9 107.8% *Impressive 40.6 week #4!
Allie A 22 23.3 105.9% *Summer high of 37 week #4!
Emma W 16 16.5 103.1% *Hoping to squeeze in some runs while on Vacation (Aloha)?
Jenna H 24.5 24.5 100.0% *Leveled off after a spectacular start; hey Jenna?
Carolina A 26.5 26.3 99.2% *Summer high of 34.2 week #2/total of 105 miles!
Cece A 26.5 24.9 94.0% *101.2 miles logged in so far!
Harry F 21 17.3 82.4% *Will be challenged keeping up miles while vacationing in Jordan
WEEK #5: Most Consistency for Wed 6PM Group Tempo Runs! Three have made (and logged in on Greg's spreadsheet) all 4 weeks of Tempo Runs: Carson Kimball, Ben Lawson, Brian Padilla ...Five others have made 3 of 4 weeks (and logged in Greg's spreadsheet): Allie Ahern, Eric DesJardins, Jeffrey Marin, Sydnie Rivas, Gabe Schoenbach
WEEK #6, HEY, THAT'S THIS WEEK! ...ANYBODY CAN WIN! ...But you have to set-up a Running Log Account with www.xcstats.com ...Submit your best picture of you running/cross training while on Summer Vacation! ...Winner TBD based on pics sent to Greg (text or e-mail) this week; examples of previous pics submitted:
TAHOE RUNNING CAMP REMINDERS!
IMPORTANT! Manditory Camp meeting Mon July 27th 6 PM at Greg's house!
Expecting all Campers and Alumni and Parents to attend, you MUST let Greg know if you cannot make it! 4525 Ranchette Rd, Santa Rosa, CA 95409
Camp is only 3 weeks away; are YOU ready?! ...Remember we'll be at altitude in Tahoe and you'll have a better time if you're in better shape! -You should at least be running 3X/week and best to join our 6PM group summer runs!
-Mondays from Howarth Park
-Wednesdays and Thursdays from Park Trail (Ice Cold Watermelon on Tempo Wednesdays!)
MCHS XC REMINDER TO GET YOUR PHYSICAL! ...First day of practice is Monday, August 17th and without a sports physical clearance, YOU CAN'T PRACTICE!
IMPORTANT ATHLETIC PACKET INFORMATION FOR PARENTS:
First: Download the Athletic Packet (18 pages!) from MCHS Website LINK
...Next: Get your child a sports physical and attach the doctor's physical form to page #13
...Next: Turn-in all your paperwork during Orientation at MCHS:
Aug 11th Orientation (small gym): Seniors 8:30-10AM, Juniors 10:30-Noon, Sophomores 1-2:30PM
Aug 12th Orientation (large gym): Freshmen 9AM-Noon
Note: Best to NOT include a transportation donation (typically $50 made out to MCHS PAB/XC) with your Orientation packet, but give check to Greg directly during Orientation to ensure this gets deposited into our MCHS XC PAB expense account (more information TBD).
-Coach Greg
Cell: (707) 291-2967
greg.fogg@comcast.net
GO PUMAS!
...Hey Greg, oh dang! -I have NOT been logging my miles in www.xcstats.com
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| Summer Mileage Tee Shirt Design |
1) Continue keeping track of your mileage for the 12 weeks of Summer Mon, June 8th - Sun, Aug 30th
2) Create your account on www.xcstats.com and set-up your Running Log ...Here's a LINK to 3 page instructions
3) Start entering/tracking your mileage on-line!
Custom T-Shirt awards presented on Sept 1st for total miles of 350, 400 and 500! ...Right now, we have only 13 Boys and 11 girls with accounts set-up; goal is get 100% of MCHS XC roster signed up before the first day of practice!
Summer Mileage Highlights through Week #5:
...Winners in Bold below received $5 Yogurt Time Gift Cert, PR Socks, Brooks glow in the dark Frizbees, Asics Hats + more prizes to come!
WEEK #1-#2 Most Miles Logged (over 14 days):
Boys: Brian P 86.7, Jackson Y 76.1, Ben L 66.6, Jordan S 63.3
Girls: Jenna H 51.5, Nicole H 37.5, Tessa N 37, Emma W 30.5
WEEK #1-#3 Most Days Ran (over 21 days):
Boys: Gabe S 19, Brian P/Jeffrey M 18, Jordan S 16, Ben L 15, Harry F/Scott K 14
Girls: Jenna H 17, Tessa N, 14, Cece A 13, Carolina A 11, Nicole H/Allie A 10
WEEK #1-#4 Most Impressive Mileage Ramps (% increase in weeks 2-4 vs. week #1 for anyone that's logged in 4 weeks in a row)
Tessa N 8.0 33 412.5% *Very consistent through last 3 weeks: 32,35,32/ total of 107 miles!
Lily R 4.5 17 377.8% *Summer high of 31.1 week #4!
Scott K 20.3 32.5 160.1% *Very consistent/controlled ramp
Jordan S 38.3 50 130.5% *Watch-out; aggressively ramping to big mileage next week!
Gabe S 43 50.2 116.7% *Avg 48.4 for first 4 weeks; probably 10+ miles more than last summer!
Jeffrey M 42.5 46.4 109.2% *Impressive avg 45.4 for first 4 weeks!
Brian P 46.1 50.3 109.1% *Very steady/consistent runner, averaging 49.2 miles for first 4 weeks!
Ben L 33.3 35.9 107.8% *Impressive 40.6 week #4!
Allie A 22 23.3 105.9% *Summer high of 37 week #4!
Emma W 16 16.5 103.1% *Hoping to squeeze in some runs while on Vacation (Aloha)?
Jenna H 24.5 24.5 100.0% *Leveled off after a spectacular start; hey Jenna?
Carolina A 26.5 26.3 99.2% *Summer high of 34.2 week #2/total of 105 miles!
Cece A 26.5 24.9 94.0% *101.2 miles logged in so far!
Harry F 21 17.3 82.4% *Will be challenged keeping up miles while vacationing in Jordan
WEEK #6, HEY, THAT'S THIS WEEK! ...ANYBODY CAN WIN! ...But you have to set-up a Running Log Account with www.xcstats.com ...Submit your best picture of you running/cross training while on Summer Vacation! ...Winner TBD based on pics sent to Greg (text or e-mail) this week; examples of previous pics submitted:
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| Tommy & Lucas hiking/working out in Yosemite |
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| Shaz & Opie planking in Moracco |
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| Dre & Shannon in Hawaii |
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| Antoine running (two thumbs up on) the beach in France |
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| Front of Camp Tee Shirt |
IMPORTANT! Manditory Camp meeting Mon July 27th 6 PM at Greg's house!
Expecting all Campers and Alumni and Parents to attend, you MUST let Greg know if you cannot make it! 4525 Ranchette Rd, Santa Rosa, CA 95409
Camp is only 3 weeks away; are YOU ready?! ...Remember we'll be at altitude in Tahoe and you'll have a better time if you're in better shape! -You should at least be running 3X/week and best to join our 6PM group summer runs!
-Mondays from Howarth Park
-Wednesdays and Thursdays from Park Trail (Ice Cold Watermelon on Tempo Wednesdays!)
MCHS XC REMINDER TO GET YOUR PHYSICAL! ...First day of practice is Monday, August 17th and without a sports physical clearance, YOU CAN'T PRACTICE!
IMPORTANT ATHLETIC PACKET INFORMATION FOR PARENTS:
First: Download the Athletic Packet (18 pages!) from MCHS Website LINK
...Next: Get your child a sports physical and attach the doctor's physical form to page #13
...Next: Turn-in all your paperwork during Orientation at MCHS:
Aug 11th Orientation (small gym): Seniors 8:30-10AM, Juniors 10:30-Noon, Sophomores 1-2:30PM
Aug 12th Orientation (large gym): Freshmen 9AM-Noon
Note: Best to NOT include a transportation donation (typically $50 made out to MCHS PAB/XC) with your Orientation packet, but give check to Greg directly during Orientation to ensure this gets deposited into our MCHS XC PAB expense account (more information TBD).
-Coach Greg
Cell: (707) 291-2967
greg.fogg@comcast.net
GO PUMAS!
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