3 weeks to Track Season!

...Only 3 weeks left to the start of the MCHS Track Season!    

Coaches Challenge: Keep a running log and keep up with the Old Man's weekly mileage, (I'm trying to maintain between 27-35/wk): 

Greg's Training Log last 5 weeks:

Dec 10) 4.25 + 0 + 0 + 5 + 4.25 + 6 + 4.25 = 23.75 (1st real training week for ~2 months w/achilles tendonitis) Dec 17) 7 + 0 + 5.5 + 5.5 + 7.5 + 0 + 7.5 = 33.00 (EZ 8:00-8:30 rainy, hilly, slippery runs w/Leanne) Dec 25) 7 + 0 + 7.5 + 0 + 0 +6.25 + 5 = 25.75 (EZ 8:10 2 runs in SR, 2 runs in SLO with Leanne, 3 days off -sick) Dec 31) 9 + 4 + 8.4 + 0 + 7 + 5.13 + 0 = 33.53 (EZ 8:10 3 runs in SLO, 2 runs in SR) Jan 07) 7.25 + 6 + 0 + 7 + 7 + 7 + 0 = 34.25 (EZ 7:45-8:00, includes fitness std. 1600 and 5 x 800 at 6:00 pace)

...I'll be ready in February, will YOU?!   ...Don't think you have the time?   ...Really?!   -This schedule only takes ~6-8 hours out of my 7 day week.   ...NO EXCUSES, GET OUT THERE AND RUN!!!

Parents:  The response has been very limited from our last post asking for donations for our Feb 2nd Crab Feed Silent Auction; if you're interested in donating items, we need 'em!   Contact: 
Jennifer Jensen (Nick's mom) cell: 478-2006

 Melanie Bartlett (Colin's & Allison's mom) cell: 799-7306

Runners: I need 5-7 volunteers to help with 1 hour of cleaning up duties for the Crab Feed on Sat, Feb 2nd starting 9:30PM; contact Greg if you're interested by end of this upcoming week!

Parents and Runners signing up for MCHS Track FYI:  If you were already cleared for XC, all you have to do is turn in a $50 transportation fee check and you're good to go!   See Coach Michael Pointer Room #N6. ...If you're not planning to run track, expect some up-close and personal razzing from Ruben, Sheryl, Michael and myself for sure ;)  ...If you're really into XC, but not as much into Track, remember Track is a very key conditioning component for staying active and properly prepared for XC ...SO, WHY NOT TRACK?!

Run Happy :)  ....GO PUMAS!    ...Go Niners!

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

It's not too late to get your Crab Feed tickets on-line at: www.mchspac.com
In our next Post: Videos to help improve your Running Form

Donations needed for MCHS XC Crab Feed Silent Auction Basket

Hello, Cross-Country Parents & Runners!

As most of you know, the Puma Athletic Committee (PAC) is having their annual Crab Feed & Silent Auction Fundraising event on February 2.  What you may not know is that each team is required to provide a gift basket for the silent auction.  90% of the money earned from the basket(s) goes directly into the Cross-Country team account.  To fill the basket, we need donations!   Do you or someone you know have something you can donate?  No item is too small.  

The deadline for basket donations is Monday, January 21.    

Please contact me to arrange pick-up or delivery or with any questions.

FYI - Last year we made $1000.  Wine was hugely popular, as well as the "Romance" basket with a Valentines Day theme.

Thanks in advance for helping to beef up our account for next season!

Jennifer Jensen (Nick's mom)

cell: 478-2006

Melanie Bartlett (Colin's & Allison's mom)

cell: 799-7306

Happy New Year!

...OK, so it's been 3 weeks since the last post, what's been going on?!

MCHS XC END OF 2012 SEASON CELEBRATION HIGHLIGHTS

Top Scholar Athletes: 
-Varsity Girls: Samantha Perry, Aloysia Ahern

-Varsity Boys: Michael King

-JV Girls: Paige VanDenburg, Madeline Dippel

-JV Boys: Jeffrey Marin
Boys Roadrunner Award: Ryan Anderson, Jordan Scobey
Girls Roadrunner Award: Brynna Thigpen, Andrea Natoli, Abby Orgish
Boys Coyote Award: Nick Jensen, Harrison Luft, Ryan Nguyen
Girls Coyote Award: Shaz Breedlove, Castine Jaffe, Carolina Avelar
Boys Most Improved Award: Anthony Sarto, Gabe Schoenbach, Kevin Moe, Jeffrey Marin
Girls Most Improved Award: Ellie Petty, Allison Bartlett, Tessa Nicklas, Shawn Cichosz
Boys Coaches Award: Harrison Luft, David Eik
Girls Coaches Award: Brynna Thigpen, Sam Perry, Haleigh Frye
Alex Hartz Spirit of Running Award: Lucas Azcarraga, Kelly Fitzgerald
Inaugural Alex Morrison Golden Anchor Award: Alex Morrison

2013 MCHS XC Team Captains Announced: (Harrison and Brynna = retired)
Boys: Nick Jensen, Dante Hay, Ryan Anderson, Lucas Azcarraga

Girls: Kelly Fitzgerald, Sophia Mahoney, Shaz Breedlove, Clare Gilmartin

Note: If you couldn't make the awards ceremony, see Kara Myers to get your block award or e-mail/text Coach Greg to coordinate getting your awards and 2012 team picture.

JAN 1st, 2013 EGGNOG MILE:  ...Where were you?!   -Harrison has been working on his "toughness training" during this off-season.   ...He says to Pointer, "Bring on those intervals, It can't hurt this bad!!!"   

MCHS Alumni and now collegiate runners, Gus Greenstein and Daniel Hauptman looking good in January 1st Resolution Run:  

Hey!   ...Have any pics of you and your buddies training in the off-season?   eMail to Greg and you may get posted on our blog ;)

...OK, so now what's coming up?

Monday, January 7th: Running Club with Mr. Pointer!   -Get back into your training groove on M-W-F starting right after school.

Saturday, February 2nd: PAC CRAB FEED FUNDRAISER  The PAC (Puma Athletic Committee) is a great supporter of MCHS XC and this is a great event/sure to sell out, so get your tickets now if you want to attend!      www.mchspac.com
Date: February 2, 2013
Where: St. Eugene Becker Center (2323 Montgomery Dr, Santa Rosa)
Time: 6:30 pm to 9:30 pm (Doors open at 5:30 pm)
Cost: $50 per per Adult....($65 for King Crab Seating, wine and more...)
Normal Seating: First come First Serve
-WANT TO HELP CONTRIBUTE TO OUR MCHS XC TEAM BASKET FOR THE SILENT AUCTION?   Contact Jennifer Jensen if you want to help sponsor/donate items: psychicjen@sbcglobal.net


Count-down to first day of MCHS Track & Field Practice (Feb 4th) = only 4 weeks!


...Stay Tuned!  Our next post will include important information to sign up for the 2013 Tahoe Camp + videos on form drills to improve your running form/mechanics!


Hope your Holidays were full of fun and joy and oh yeah, a few miles :)

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

GO PUMAS!

Roll Tide

Winter Training Guidelines + Reminder for PE credit

• Only 7 weeks till the first day of Track practice = February 4th, 2013!  See below for some training guidelines to help you get back into a "regular routine"
• If you're looking to get PE credit for this past XC season, Students are responsible to obtain forms (see Ms. Henschel, MCHS Counseling Secretary) and bring to Coach Greg for signature.   Deadline to turn-in forms has been extended to Dec 20.

Running Club at MCHS started this week with Mr. Pointer; meeting right after school M-W-F.  

> Key Objectives to accomplish over this Winter Break to help you prepare for an awesome Track season and leveraging what Ruben introduced to the "P-14" members during the XC: 



1) Boost your Running Economy!  OK, what the heck does that mean?   ...That means you can RUN FASTER with LESS EFFORT!   ...Sounds good; how can I do that? 

-Form Drills 3 times/wk
-Video Form review and feedback
-Plyometric Exercises 2 times/wk
-Keep a mix of Race Pace or Short Intervals twice/week
-Mid-foot strike and Calibrate stride length to 180 steps/minute or 90 per left
-Change stride pattern from "oval" to "circular"
-Eliminate "bouncing" and lower legs "swinging-out" during stride

2) Keep Consistent:  Suggest the same training pattern that we had success with during XC = 2 quality "speed" days a week with EZ days in between, one tempo workout a week and one over-distance day.

3) Keep your mileage up; but not too much!  -OK to do only ~80% of the total mileage we did in XC; you don't need to continue running long, slow miles (this is track!) and you should already have a good endurance base to carry-over from XC.   YOU need to start transitioning your XC stride into a fast, efficient and powerful track stride!

4) Do your CORE!   -Minimum of 10 minutes/day; better to do 15 minutes and keep changing it up; if you need more help/guidance for off-season cross-training, call Sheryl (cell: 328-9016) 

Stay tuned, more to come, including links to form drills and a Mon-Sat training calendar.   

P-14 Examples of Form Drills: 
-High Knees
-Butt Kickers
-A Skips
-B Skips

P-14 Examples of Plyometrics Exercises:

"A" Set

30 secs each

jumping jacks

cross jumps

burpees

mountain climbers

prisoner squats

2.5 mins recovery

"B" Set

1 min: rope - both feet

30 secs: box jumps

1 min: rope - alt feet

2.5 mins recovery

-Coach Greg 

Cell: (707) 291-2967

Email: greg.fogg@comcast.net

Locals at Footlocker West Regionals

A few local runners we know traveled down to Mt San Antonio College in Southern California to participate in the Footlocker West Regional Cross Country Championships (not sanctioned high school competition).  Here's how they did:

5,000m course
Seeded races


Girls
Ashley Moffett 72nd 20:14
Brynna Thigpen 89th 20:30
Hannah Haley 109th 20:59
Complete Girls Seeded 5k race results
Meet Record Amber Trotter, Ukiah (2001) 17:14

Boys

Colin Metcalfe 139th 17:35
Harrison Luft 157th 17:44
Alex Morrison 171st 17:56
Complete Boys Seeded 5k race results

F/S All West 

Girls
Cecilia Avelar 24th 20:35
Samantha Perry 56th 21:46
Andrea Natoli 65th 22:01
Abby Orgish 67th 22:16
Carolina Avelar 69th 22:17
Complete Results

Boys
Zac West 46th 18:06
Jordan Scobey 80th 18:52
Complete Results

3mile courses


Boys F/S
Evan Drake 78th 18:09
Tommy Smail 97th 18:24
Lucas Azcarraga 105th 18:32
F/S results All results

Photos of CIF State Champs Posted

We have posted photos from State Champs courtesy of Graham Metcalfe.  It would be impossible to improve on the quality of these photos - the crowds and barricades made this an extremely difficult event to photograph!  Great job and thanks Graham!

You can always access the archive of photos and videos from past meets by selecting the "Photos and Videos" page in the shortcuts found in the right margin.

Saucony/Heart&Sole Runners of the Week!

Hey Pumas!  Heart&Sole gave Runner of the Week honors to everyone who finished in the top-10 among locals at State who hadn't yet received the honor thus far this season.
For the Pumas, this means that Cecilia Avelar, Harrison Luft, Samantha Perry and Colin Metcalfe were among those honored! 

Check it out!