Maria Carrillo Cross Country

Tahoe Running Camp Update (8/2/12 - 8/7/12) = only 9 spots left!

2012-02-14T21:12:00.000-08:00

2/14/12 Update = 56 Runners signed up already!

...If you know someone that wants to attend this camp better hurry, only 9 spots left to reach our 65 Runner limit!

-Remember, final conformation pending payment received (30 have paid $100 Camp Fee)
-We also have verbal commitments for 13 Alumni!

If you want to sign up, contact Greg Fogg greg.fogg@comcast.net or call mobile: (707) 291-2967

2012 Tahoe Camp Roster:

Runners Paid (32):

Anderson, Ryan
Barker, Sarah
Bartlett, Allison
Bartlett, Colin
Brady, Connor
Breedlove, Shaz
Eik, David
Frye, Haleigh
Gunderson, Ashley
Gunderson, Kaylie
Haley, Hannah
Harden, Ryan
Hay, Dante
Hordyk, Kayla
Jensen, Nick
King, Michael
Mahoney, Sophia
Metcalfe, Colin
Moffet, Ashley
Moffet, Kevin
Morrison, Alex
Natoli, Andrea
Nguyen, Ryan
Palladino, Shannon
Perry, Samantha
Pride, Daniel
Ramos, Sophia
Remsing, Jake
Scobey, Jordan
Smail, Tommy
Vandenburg, Jackie
Vandenburg, Paige

Runners Verbally Confirmed (25):

Backens, Clare
Fitzgerald, Kelly
Gilmartin, Claire
Hauptman, Jack
Kearney, Lindsay
Kraus, Lauren
Luft, Harrison
Mills, MacKenzi
Nelson, Dylan
Nicklas, Drew
Nicklas, Tess
Orgish, Abby
Rennard, Alec
RVMS reserve #1
RVMS reserve #2
RVMS reserve #3
RVMS reserve #4
RVMS reserve #5
RVMS reserve #6
RVMS reserve #7
Smith, Mariah
Smith, Mariah's Lil Bro
Thigpen, Brynna
Tomaszewski, Victoria
Williams, Sarah

Alumni!

Barker, Bryan
Birkland, Kelly
Fogg, Leanne
Greenstein, Gus
Hauptman, Daniel
Horner, Emilio
Lucia, Jesse
Murray, Gus
Nicklas, James
Petrie, Gretel
Purugganan, Steve
Rameriz, James
Silverstein, Grant

2012 TAHOE RUNNING CAMP OPEN FOR SIGN-UPS!

2012-01-31T22:20:00.000-08:00

The 2012 Tahoe Running Camp is now open for sign-ups!

Details:

Camp has been extended from 4 days to 5 this year!

Thursday, 8/2/12 = Leaving MCHS 10AM (show-up 8:45AM)
Tuesday, 8/7/12 = Returning to MCHS ~2PM
-Note: 7/30/12 = Camp Planning Meeting at the Fogg's 6-7:30PM

Cost = $100 per person (make checks payable/mail to Greg Fogg)
-Includes all food + fees + camp T-shirt
-Special rate for Tahoe Running Camp Alumni who are willing to help as Camp Counselors = $70

Camping Location = Zephyr Cove RV Park & Campground reserved "drive-in" spots #1 - #10 Link to Zephyr Cove Campground Map: http://www.zephyrcove.com/media/152478/zcrcampgroundmap.pdf

IMPORTANT: CAMP SPACE IS LIMITED TO THE FIRST 65 WHO PAY CAMP FEES!

If you want to go, then send Greg an e-mail confirming your interest + contact information and get a check in the mail! ...Last year Camp was filled-up by June; this year it may fill-up even earlier.

Stay tuned for more information and updates on # of camp spots left to be posted on this blog!

Run Happy :)

-Greg Fogg
MCHS XC Head Coach
4525 Ranchette Road, Santa Rosa, CA 95409
Cell: (707) 291-2967
greg.fogg@comcast.net

MCHS XC PAC CRAB FEED FUNDRAISER!

2012-01-16T17:40:00.000-08:00

...Many of you have probably heard about the upcoming PAC Annual Crab Feed event:

WHAT: PAC (Puma Athletic Committee) Annual Crab Feed
WHEN: Saturday, February 4 2012 (Doors open at 5:30 PM)
WHERE: St. Eugene Becker Center (2323 Montgomery Dr, Santa Rosa)
COST: $50.00 Per Person
TICKETS: http://www.mchspac.com/

...However, what you may not know is that each team is going to have a gift basket for the silent auction during the Crab Feed and WE NEED DONATIONS! ...If you or someone you know has anything to donate, please contact Jennifer Jensen ASAP = deadline for basket donations is 1/26/12!
All proceeds go directly to the MCHS XC account! ...No item is too big or too small! ...Wine, Dinner Certificates and other merchandise/items; last year the MCHS baseball team earned $5K!

Please contact Jennifer to arrange pick-up, delivery or if you have any questions:

Cell Phone: (707) 478-2006 e-mail: psychicjen@sbcglobal.net

GO PUMAS!!!

...By the way, our next Blog post will provide details for the 2012 Tahoe Summer Running Camp (yeay!)

-Coach Greg
Cell: (707) 291-2967

MCHS XC End of the Season Banquet this Sunday, December 11th!

2011-12-08T20:41:00.000-08:00

Reminder and details for our End of the 2011 Season MCHS XC Banquet

When? This Sunday, 12/11/11

What time? 6:00-8:30 PM

Where? MCHS Big Gym

...Parents are highly encouraged to attend = our RSVP deadline has already passed, so if you have not already confirmed, contact Kristina Gunderson at Kristina_Gunderson@yahoo.com or call 695-6462 to see if we still have room!

IMPORTANT REMINDER TO ALL MCHS XC ATHLETES:

-Bring your XC uniform! -If you don't turn your uniform in, we'll hold your [very cool] group photo and your MCHS block awards; sorry, but we really, really need to get every uniform back!

-We will have information about Winter Training + the upcoming 2012 MCHS Track Season + 2012 Summer Training + 2012 Tahoe Running Camp + MCHS XC 2012!

Hope to see EVERYONE there!

GO PUMAS!

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

MCHS XC News

2011-11-15T21:02:00.001-08:00

...What's been happening?

NBL Finals:

-MCHS JVs dominate NBL Championships!
-Varsity Girls win NBL pennant for 8th year in a row!
-Varsity Boys come up big to claim 2nd place behind State ranked Piner!
-Great performances all around! ...32 PRs on the Spring Lake course!

...What's coming up?

NCS Championships Saturday, 11/19 Hayward High School (top 3 qualify for State Championships in Fresno on 11/26):

MCHS Varsity Girls ranked 1st in Div II standings
MCHS Varsity Boys ranked 3rd in Div II standings

Saturday, 11/19 = Cars leaving MCHS in two waves:
1) 7:30 AM = Greg and Melanie Bartlett leaving MCHS with Varsity Boys
2) 8:30 AM = Sheryl and Lisa leaving MCHS with Varsity Girls

Boys Div II Varsity race starts 11 AM
Girls Div II Varsity race starts 12:30 PM
-Group lunch after Girls race in Hayward area; details TBD

PRACTICE NEXT WEEK (Starting Monday, 11/21) while school is out:

Monday = 9 AM Practice meeting at MCHS (Cowbell fartleks at Montecito Park)
Tuesday = 9 AM practice meeting at MCHS (drive to Park Trail = easy 45 min run)
Wednesday = 9 AM practice meeting at MCHS (drive to Howarth Park = easy 30 min run + 4 dam repeats)
Thursday = Thanksgiving! = run 30 minutes on your own/stretch
Friday = Leaving 10 AM from MCHS for Fresno; shake-out run at Woodward 2:30
-Staying Friday night at Holiday Inn Fresno Airport (5090 E. Clinton Way, Fresno, CA 93727)
Saturday = STATE CHAMPIONSHIPS!
-Leaving Fresno ~1:30-2:00 should be back at MCHS by 6PM

MCHS XC END OF THE SEASON AWARDS BANQUET = Sunday, December 11th 6:00 - 8:30 PM contact Kristina Gunderson kristina_gunderson@yahoo.com to RSVP.

Questions?! ...Contact Coach Greg at greg.fogg@comcast.net or Cell Phone (707) 291-2967

GO PUMAS!

Maria Carrillo Alumna Leanne Fogg Qualifies for 2011 NCAA XC Championships!

2011-11-14T09:30:00.000-08:00

Exciting news over the weekend at the NCAA Western Regional Qualifying Meet at Stanford - Cal Poly senior and Maria Carrillo grad Leanne Fogg qualified for the NCAA Division I Cross Country Championships in Terra Haute, Indiana on November 21. Coach Greg will be catching a flight directly after the NCS Meet in Hayward to watch the meet live!

Only 4 runners qualified "at large" (individual runners not qualifying with a team) from the Western Region. Leanne steadily moved up at least 10 spots in the last 2000 meters of the race to finish 2nd among at large runners. By finishing 16th overall, Leanne became the first Cal Poly woman ever to qualify for the NCAA Division I championships. The race was won by Oregon's Jordan Hasay. Click here to see highlight video (you can see Leanne at 1:50 mark).

Leanne currently holds the #6 spot on the all-time list of MCHS runners at the Spring Lake Course with a PR of 18:06 in 2004.

See more about Cal Poly's qualifiers here

See all the NCAA championship qualifiers here.

Mile Time Trial - November 8, 2011

2011-11-08T17:54:00.000-08:00

Results of mile time trials on the track. Great job everybody - some very impressive runs out there today!

Heat 1

1. Adam Silow, 5:17.44
2. Austin Lynch, 5:23.15
3. Tommy Smail, 5:31.09
4. David Eik, 5:36.66
5. Kelly Birkland, 5:48.66
6. Alec Rennard, 5:52.50
7. Taylor Graham, 5:54.84
8. Jake Luft, 5:59.38
9. Shannon Palladino, 6:00.09
10. Kayla Hordyk, 6:02.94
11. Sophia Mahoney, 6:04.06
12. Kenya Wheeler, 6:05.21
14. Kelly Fitzgerald, 6:07.00
15. Jackie Vandenburg, 6:07.43
16. Haleigh Frye, 6:09.15
17. Paige Vandenburg, 6:11.66
18. Gracie Issel, 6:12.43
19. Jacob Remsing, 6:23.59
20. Claire Gilmartin, 6:25.78
21. Trysh Hicks, 6:33.15
22. Ellie Petty, 6:39.15
23. Eva Byrne, 6:46.53
25. Sarah Williams, 7:13.12
26. KJ Schiffler, 7:23.41
27. Sarah Barker, 7:43.94

Heat 2
1. Dante Hay, 4:42.44
2. Steve Purugannan, 4:45.25
3. Austin Rivas, 4:46.15
4. Drew Gallagher, 4:46.62
5. Harrison Luft, 4:48.24
6. Colin Metcalfe, 4:51.91
7. Emilio Horner, 4:53.06
8. Gus Murray, 4:54.34
9. Colin Bartlett, 4:55.66
10. Ryan Nguyen, 4:58.59
11. Zach West, 5:00.28
12. Nick Jensen, 5:01.09
13. Michael King, 5:03.31
14. Spencer Jones, 5:04.00
15. Ryan Anderson, 5:12.78
17. Eric Hossli, 5:24.97
18. Alex Morrison, 5:26.09
19. Andrea Natoli, 5:26.56
20. Tanner Keefer, 5:42.47

NBL XC Finals This Friday, 11/4/11 at Spring Lake!!!

2011-11-02T22:12:00.000-07:00

COME CHEER ON OUR TEAM!!!

North Bay League Finals THIS FRIDAY, 11/4/11 at Spring Lake

First race JV Boys = 2:00
JV Girls race follows = ~2:40
Varsity Boys = ~3:10
Varsity Girls = ~3:40
Awards to start = ~4-4:30

Other important dates:

-11/8 = TEAM 1600m TIME TRIAL NEXT TUESDAY MCHS TRACK 3:30

-12/11 = End of the Season Celebration and Dinner = SATURDAY, 12/11, 6:00-8:30 -Contact Kristina Gunderson at kristina_gunderson@yahoo.com to RSVP + $10 per person

Note that although JV roster competition is over after Friday, Varsity competition continues through to the State Championships = 11/26 in Fresno. Varsity top 10 = manditory to attend practice; everyone else is invited/encouraged to join us for practice!

GO PUMAS!

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

MCHS XC = What's coming up

2011-10-18T19:10:00.000-07:00

IMPORTANT CHANGES IN LOCATION FOR OUR NEXT TWO MEETS!

10/19/11 vs. Elsie Allen/Ukiah = change FROM Spring Lake

TO = Elsie Allen High School Campus!

-Bus leaves MCHS 2PM; probably only two races starting 3:45 -Bus returning to MCHS ~6PM

10/26/11 vs. Newman = change FROM MCHS Campus

TO = Spring Lake Course!

-Bus leaves MCHS 2PM; first race = 3:45 with no Bus coming back!

MT SAC ROSTER AND DETAILS:

-Important to give Greg $55 = covers cost of Knotts-Scarry Farm admission ($47!)and Pizza Sat Night

Friday, 10/21 = Run on your own in the AM; leave school after AM break ~10:35 (bring your own lunch to eat) > leaving MCHS parking lot 11:00 > stopping for food Kettleman City ~3:00 > Check into Hotel 7-8:00 > light dinner > lights out 10PM
-Hotel = Best Western Cypress Inn & Suites, 7161 West Katella Ave. Stanton, CA 90680 (714) 527-6680

Saturday, 10/22 = Breakfast by 9AM > leave Hotel at 11AM for races:

2:00 Sophomore Boys (Dante, Colin B, Spencer, Dylan, Nick J, Michael K)
3:35 Varsity Boys (Harrison, Austin R, Colin M, Martyn, Colin G, Ryan N)
4:20 Varsity Girls (Lauren, Andrea, Brynna, Gretel, Kelly, Sophia R, Sophia M)
5:00 JV Boys (Emilio, Drew, Gus M, Grant, Tim)

-Return to Hotel for quick shower + Dinner > leave for Knotts-Scarry Farm > Leaving Knotts-Scarry Farm no later than Midnight

Sunday, 10/23 = Leave Hotel by 8AM > stop for lunch at Kettleman City > arrive in Santa Rosa ~4PM

Call or e-mail Greg with any questions or if you need more information.

GO PUMAS!

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

Crystal Springs Invite this Saturday 10/8/11

2011-10-06T21:17:00.000-07:00

What: Crystal Springs Invite
When: This Saturday, 10/8/11
Logistics:
Leaving MCHS: = Bus + 4-5 Cars/SUVs LEAVE MCHS 6:15AM (takes ~1 hr 45 min - 2 hrs to get there from MCHS)
Getting back:
-1st wave of runners returning to MCHS = 3:30ish (getting back early for homecoming dance prep)
-2nd wave of runners returning to MCHS = 6:00ish (after brief stop at the beach)

Crystal Springs Cross Country Course Address:
2600 Hallmark Dr.
Belmont, CA 94002

Race Schedule/Roster = Scheduled to take 72 Runners:

9:00AM = Boys JV (12): Sam, Chris C, Tanner, Conner, Kyle, Dalin, Steve L, Alec, Jake L, Brendan, Peter, Kevin
9:30AM = Boys Varsity (7): Tim, Gus, Drew, Alex, Adam, Grant, Austin L
10:00AM = Boys Championship Varsity (7):Colin G, Harrison, Austin R, Colin M, Emilio, Martyn, Steve P
10:30AM = Girls Varsity (7): Lauren, Brynna, TJ, Kelly, Gretel, Sophia R, Ashley
11:00AM = Boys Sophomore (8): Dante, Colin B, Spencer, DJ, Ryan A, Dylan, Michael, Erik H
11:30AM = Girls JV (16): Heidi, Maddie, Haleigh, Sidney, Jessica, Britini, Trysha, Claire, Ellie, Kenya, Drew, Nora, Sarah B, Eva, Sarah W, KJ
12:00AM = Boys Freshman (7): Ryan N, Zack W, David, Tommy, Willie, Lucas, Evan
12:30AM = Girls Frosh/Soph (8): Andrea, Shannon, Sam P, Jackie, Sophia M, Paige, Kayla, Gracie

...Any Questions, contact Greg (707) 291-2967 or greg.fogg@comcast.net

GO PUMAS!

Recap of NBL Meet #1 vs Santa Rosa & Rancho

2011-10-06T13:22:00.000-07:00

The coaches have been very pleased with the overall level of improvement we have been seeing in practices lately.

The less experienced runners have advanced to a new level of fitness and are developing a sense of pace so that they are now able to consistently complete more challenging workouts. Our veteran runners are are now moving through a gentle transition from longer, more endurance oriented workouts to shorter, faster paced work. In either case, we have been seeing a very high level of engagement, motivation, effort, and focus. When we see this is in practice, we begin looking forward to see how this all shows up in competition.

Well on Wednesday we got a little taste for all of that. At the mid-way point in the season, we can see that we have taken some very significant steps forward. We will try to highlight a few of those here.

HIGHLIGHT #1 - Entire roster has met minimum time standards - 5 runners ran Spring Lake course for the first time!

We are very pleased and proud to report that on Tuesday before the meet, all of our remaining team members that had not yet achieved the minimum fitness standard (2 miles in 14:00 for boys, 16:30 for girls) were able to do so. This meant they were able to wear the MCHS jersey in competition for the first time on Wednesday!

HIGHLIGHT #2 - 43 runners achieve their personal records (PRs) on the Spring Lake course!

We had an unusually high proportion of our runners set new personal records. While some of this was due to very favorable running conditions, most of it was due to just plain hard work and consistency, and that our runners have accepted the challenges that the coaches have put before them. Congratulations to all runners achieving PRs! Special recognition goes to Kenya Wheeler-Esquivel, Ellie Petty, and Eva Byrne for improving over 15% from their first race at Spring Lake just 4 weeks ago!

We have seen many runners morph from "just finishers" to "racers" in a very short period of time! Welcome to the sport of competitive cross country! (Click here for complete results)

Name / Prev PR /New PR / % Improv / Time Improv
Wheeler-Esq, K 29:30 23:11 -21.4% 6:19
Petty, Ellie 28:31 23:10 -18.8% 5:21
Byrne, Eva 30:13 25:25 -15.9% 4:48
Azcarraga, L 22:42 19:18 -15.0% 3:24
West, Zack 20:48 17:53 -14.0% 2:55
Gottlieb, J 25:35 22:02 -13.9% 3:33
Barker, Sarah 29:04 25:22 -12.7% 3:42
Frye, Haleigh 24:46 21:48 -12.0% 2:58
Hordyk, Kayla 25:03 22:05 -11.8% 2:58
Issel, Gracie 25:03 22:12 -11.4% 2:51
Smail, Tommy 21:27 19:04 -11.1% 2:23
Frankl, Willie 21:28 19:06 -11.0% 2:22
Gilmartin, C 25:58 23:08 -10.9% 2:50
Keefer, Tanner 21:34 19:15 -10.7% 2:19
Mahoney, Sophia 23:19 20:58 -10.1% 2:21
Nelson, Dylan 19:46 17:50 -9.8% 1:56
Palladino, S 22:35 20:27 -9.4% 2:08
Hossli, Erik 21:17 19:18 -9.3% 1:59
Perry, Samantha 22:41 20:45 -8.5% 1:56
Bellaire, B 22:32 20:44 -8.0% 1:48
Eik, David 20:08 18:36 -7.6% 1:32
VanDenburg, J 22:03 20:50 -5.5% 1:13
Metcalfe, Colin 17:21 16:25 -5.4% 0:56
Rennard, Alec 20:55 20:01 -4.3% 0:54
Natoli, Andrea 19:07 18:18 -4.3% 0:49
Nguyen, Ryan 18:10 17:24 -4.2% 0:46
Dippel, M 22:00 21:12 -3.6% 0:48
Bartlett, Colin 16:59 16:27 -3.1% 0:32
Hicks, Trysha 23:13 22:32 -2.9% 0:41
Hay, Dante 16:53 16:24 -2.9% 0:29
Purugganan, S 17:00 16:32 -2.7% 0:28
Silow, Adam 18:54 18:23 -2.7% 0:31
Jones, Spencer 17:27 16:59 -2.7% 0:28
King, Michael 18:35 18:06 -2.6% 0:29
VanDenburg, P 21:40 21:08 -2.5% 0:32
Murray, Gus 17:12 16:50 -2.1% 0:22
Lynch, Austin 19:25 19:03 -1.9% 0:22
Nicklas, Drew 23:38 23:12 -1.8% 0:26
Kraus, Lauren 18:21 18:07 -1.3% 0:14
Luft, Harrison 16:09 15:57 -1.2% 0:12
Wuu, Timothy 16:47 16:40 -0.7% 0:07
Ramos, Sophia 20:39 20:31 -0.6% 0:08
Birkland, Kelly 19:42 19:40 -0.2% 0:02

HIGHLIGHT #3 - All-Time Lists for Spring Lake Course Dented

For a mid-season dual meet, we also saw some unusally high level performances on the top end of the spectrum (we usually don't see these types of efforts until the end of October or November!). We had some athletes "pencil in" new entries into the ALL-TIME marks for the Spring Lake Course. (we say"pencil-in" because we anticipate they will be revised again on November 4!) Congratulations to all of thes following athletes!!

* Boys Varsity - team time of 81:21(aggregate time of top 5 runners) was the 21st fastest ever on the course, and the #5 ever for Maria Carrillo.(Harrison Luft 15:57, Colin Gibson 16:12, Austin Rivas 16:23, Dante Hay 16:24, Colin Metcalfe 16:25)

* Girls Varsity - team time of 94:26 was the 13th fastest ever on the course, and #7 for MCHS (Lauren Kraus 18:07, Andrea Natoli 18:18, Brynna Thigpen 18:56, Taylor Graham 19:25, Kelly Birkland 19:40)

* Andrea Natoli, time of 18:18 makes her the 29th fastest girl to ever run Spring Lake, and 3rd fastest freshman girl ever, the #8 all-time runner from MCHS

* Lauren Kraus, time of 18:07 ties her for 22nd on the all-time list, the 17th fastest ever junior girl, and ties her for #6 on the MCHS list with Jacqui Wentz!

* JV Teams - the boys and girls JV teams had outstanding performances yesterday - we need to do some research, but we think they may have been the fastest JV performances on record for an NBL competition. Our 12th fastest runner on the day (ie,5th JV runner) ran 16:59 for boys (Spencer Jones) and 21:06 for girls (Ashley Gunderson). Most years, the winning JV time at NBL finals is around 17:00 for Boys and 21:00 for girls!

HIGHLIGHT #4 - Both Boys and Girls Teams Ranked among top teams in NCS Division 2.

According to Cross Country Express, our Boys are currently ranked #2 in NCS Div 2 and the Girls are ranked #1. All this means is that we are making good progress toward our goal of State Championship Meet berths (must finish among top 3 teams in NCS Div 2 race). If we continue to train consistently and avoid injury/illness, we will certainly be in the mix to compete for North Coast Section titles and advance to the State Championships!

Half Way Update

2011-09-30T09:58:00.000-07:00

This week marks the half way point in the regular season. So its a good time to take a step back to see the big picture for what's been accomplished and where we are headed!

First Half Highlights

We had over 80 students come out initially for the team. In the first few weeks, we had some kids drop out, and have now settled on a firm roster of 74! This is the largest roster we have ever carried for Maria Carrillo Cross Country!
Many novice runners that had never before run 3 continuous miles have made great leaps forward in their fitness, have made our minimum time standards, and are now able to confidently race 3 miles in competition! We have a few more runners remaining that are close to making the time standard and are making great progress!
Coaches have been able to get a good reading on each runner's current fitness and training level over the first few weeks. We have now settled into fairly regular training groups tuned to each athlete's needs.
We've done fairly well at several large invitational meets

Ed Sias Invite - had close to 40 runners win medals as we had 5 teams place in the top 4 in their respective division race, and the F/S Boys won their division. There were 40 schools represented at this meet!
Viking Opener - we won 5 of the 7 divisions at this meet.
Stanford Invitational - the girls finished 6th and boys 10th in Div 2 in this very competitive meet drawing top teams from all over the western US.

MCHS Runners of the Week! -each week the coaches select athletes that have stood out for their work in practice and improvement in competition. We recognize these athletes in front of the the team and award them the MCHS ROW Shirts (can't miss them - BRIGHT neon green!)

Week of 8/29 (Rancho Invite) = Nick Jensen, Ashley Gunderson
Week of 9/5 (9/7 Interlock + Ed Sias Invite) = Austin Rivas, Shannon Palladino
Week of 9/12 (Viking Invite) = Steve Purugganan, Sam, Haleigh Frye
Week of 9/19 (JV Interlock + Stanford) = Spencer Jones, Harrison Luft, Sophia Mahoney, Brynna Thigpen

Second Half Outlook

Upcoming Meets

NBL (North Bay League) Meets begin in October - one each Wednesday through the month
Crystal Springs Invite (Belmont) on Sat, Oct 8. This is similar to Ed Sias and Viking Opener, and a great opportunity for our JV runners to shine!
64th Annual Mt SAC Invite (Los Angeles) - Oct 22. Biggest Cross Country Meet in the World! We will take only 24 runners to this meet. We will field a Varsity Girls, Varsity Boys, a Sophomore Boys team (these guys were #3 all-time frosh on this course last year), plus an additional 3-5 runners as selected by coaches in a JV race. More info about Mt SAC to follow!
NBL Finals - Nov 4 - this is the big end of season meet for most of our team! (only varsity competes in the last two meets).
North Coast Section Meet, Hayward - Nov 19. Top 3 teams in our division (Div 2) move on to the state meet in Fresno. We believe our boys have a good shot of finishing in the top 2, and the girls have a solid chance to win NCS.
State Championships, Fresno, Nov 26.

Wednesday, 9/21/11 = JV Meet in Petaluma + Tempo 7:30PM

2011-09-20T18:30:00.000-07:00

...What's happening next for MCHS XC = Wednesday, 9/21/11:

First: JV Meet in Petaluma:

-Bus Leaves MCHS 1:50
-First race = JV Boys 3:45, then JV Girls, should be back at MCHS 6PM-ish

Where: Shollenberger Park, Petaluma

Directions: Exit 101 at the 116 exit and head towards Sonoma. Turn right at So. McDowell Blvd. Park is located on Cader Lane, but very limited parking in the park itself. You can find some parking on Corporate Circle or try the lot next to the park which is part of Camelbak.

Next: For Stanford Invite roster only, starting at 7:30PM = 20 MINUTE NIGHT TEMPO (yeah!) at MCHS track

Any questions, call Greg at (707) 291-2967 or e-mail greg_fogg@comcast.net

Pasta Feed on Friday, September 16 + Viking Schedule!

2011-09-15T13:22:00.000-07:00

MCHS XC Pasta Feed Friday Night!!!
Where: 603 Scotland Drive

When: Friday 9/16 from 7-9pm* (time pushed back so you can make both the pasta feed and Heart & Sole Racing Flat Event-see below for details)

What to bring:

Suit & Towel for swimming +
Freshman Boys: Bread
Freshman Girls: Salad
Sophomores: Dessert
Juniors: Salad
Seniors: Drinks

Directions: Hwy 12, Left on Los Alamos, Left on Scotland.

Go Pumas!!!
Any further questions regarding pasta feeds, please contact Kristina Gunderson - kristina_gunderson@yahoo.com
*Heart & Sole is having a big racing flat promotion late Friday afternoon for all the local high school XC kids; they will be giving away prizes and have pizza, etc...

Viking Opener Lineups and Race Schedule

Be at the Spring Lake starting line by 9AM with the exception of the first two races (Frosh/Soph Boys and Frosh/Soph Girls who need to be there earilier- 1 hour before their race time.)
Greg will be there by 7:30-7:45AM for early set-up.

Race Time and Rosters:

9:00 AM = Boys Frosh/Soph (5 max): Colin B, Dante, Spencer, Nick, Ryan N (1st sub = DJ)
9:20 AM = Girls Frosh/Soph (5 max): Andrea, Shannon, Paige, Sam, Sophia M (1st sub = Kayla)
10:15 AM = Boys Junior (5 max): Harrison, Colin M, Rohan, Alex M, Conner (?) (1st sub = Alec)
10:30 AM = Junior/Senior Girls (5 max): Lauren, Brynna, TJ, Gretel, Kelly B, (1st sub = Sophia R)
11:00 AM = Open Girls = everyone else!
11:25 AM = Senior Boys (5 max): Austin R, Steve P, Emilio, Gus, Colin G
11:45 AM = Open Boys = everyone else!
Awards = 12:30ish… Should be done around 1:15!

The 411 on Viking Invite, September 17

2011-09-13T10:51:00.000-07:00

Driving Instructions! - Greg will distribute parking passes at practice on Friday (or make alternate arrangements to get them.) You will need to park at Swimming Lagoon parking lot (click on map left to enlarge- Montgomery Drive to Channel Drive to Violetti entrance) - BUSSES ONLY will be allowed at Oak Knolls "back entrance" via Hoen!
Athletes! Please verify that the information on your race tag is correct, especially the specified gender and grade level. Otherwise, you may be disqualified from your race. You may only compete in your grade level race or the Open race - you may not 'race up' a division. If there is any problem - please let Ruben know!
Results! Will be posted on site as they become available, and can also be viewed online at: http://www.dyestatcal.com/ and http://www.northbay.com/running/
Concession services! Will include hot breakfast items provided by Bruno's on 4th. Cash only!

9/7/11 Interlock Results + Upcoming Saturday, 9/10/11 Ed Sias Invite Highlights!

2011-09-08T21:17:00.000-07:00

Overall, great team results from the 9/7 NBL/SCL INTERLOCK with Cardinal Newman, El Molino, Piner and Casa Grande at Spring Lake.

It was a dry/hot ~92 degree day and our strategy of going out controlled for the first mile was very well executed by most everyone! -PRs we're limited as this was the first time on the Spring Lake course for ~28% of the runners on the roster. Lauren Kraus got a personal best and Andrea's time of 19:07 is #18 on the all-time Redwood Empire List for Freshmen Girls.

Special thanks to all the parents that helped us host a successful competition; for most, it was the first time with new responsibilities and everyone did great!

Full race results from our 9/7 interlock + pics can be found on the Press Democrat's website:

www.northbay.com/running/11xc0907.html

WHAT'S NEXT? ...This Saturday, 9/10 = ED SIAS INVITE with 40 schools competing and over 2000 runners at Hidden Valley Park in Martinez! Link to the event website for more details + video, pics and results from previous years:

www.mdusd.k12.ca.us/collegepark/Track/edsias/edsiasfrontPAGE.html

Logistics = Be at MCHS 6:15 = Bus leaves at 6:30; we should arrive at 8:00 with the first race at 9:00; we'll leave at 2:45-3:00ish and expect to be back at MCHS around 4:30 PM.

Important! -Pack a lunch or bring some $$ to buy something to eat = there will be a BBQ at the park we're running at. -Also, bring a water bottle and [especially for girls who run later in the day] remember to eat something and keep hydrated throughout the day!

Ed Sias schedule (Greg will share at Friday's practice which race each runner is entered in):

MCHS XC has a total of 66 runners entered in 9 races:

8:30 = Community, Jr. High, Coach's Race
9:00 = Boys Frosh (8 entries)
9:25 = Boys JV (7 entries)
9:50 = Boys Frosh/Soph (7 entries)
10:15 = Boys Frosh/Soph and JV (10 entries)
11:05 = Boys Varsity (7 entries)
11:30 = Girls JV (7 entries)
11:55 = Girls Frosh/Soph (7 entries)
12:20 = Girls Frosh/Soph and JV (5 entries)
1:10 = Girls Varsity (7 entries)

Break

2:00 = Awards Ceremony and Dance Party (+ lots of shwag give-aways!)

GO PUMAS!

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

PR Report for Rancho Invite & MCHS Runners of the Week!

2011-09-05T08:20:00.000-07:00

Overall, excellent effort by the Pumas at the Rancho Invite! For many, this was their first competitive cross country meet, and the coaches were very pleased with what we saw - some very strong efforts by the rookies! In addition, there were 39 runners competing that had run the Rancho course at least once before - of those 19 had PR's - GREAT JOB! (the list follows below). Many more effectively matched their PRs - falling just a few seconds short. Special congratulations are in order for Dylan Nelson, Drew Gallagher, and Paige VanDenberg - all had huge % improvements over their previous bests!

Complete meet results (plus some photos) can be found at the Northbay Running site.

Click here for more photos courtesy of Stephen Eik.

Runners of the Week: The coaches have selected Nick Jensen and Ashley Gunderson as the MCHS runners for the past week. Not only did each have very significant time drops over already solid PR's, they also showed confidence and competitive spirit with some aggressive (but sensible) moves in their respective races! A few others we'll mention with notable efforts: Spencer Jones, Ryan Nguyen, Andrea Natoli, Shannon Palladino, and Sophia Mahoney. Finally, props to Lauren Kraus for running a very disciplined, even paced race (mile splits 5:56, 6:07, 5:57 [adjusted to full mile]- WOW!)

	Previous PR	Time on 9/3	%Drop
Dylan Nelson	20:07	18:25	-8.5%
Drew Gallagher	18:59	17:59	-5.3%
Nick Jensen	17:33	16:43	-4.7%
Colin Bartlett	17:30	16:48	-4.0%
Dante Hay	17:27	16:47	-3.8%
Spencer Jones	17:57	17:19	-3.5%
Gus Murray	17:39	17:05	-3.2%
Colin Metcalfe	18:20	17:54	-2.4%
Jake Luft	21:19	20:58	-1.6%
Steve Puruganan	16:53	16:40	-1.3%
Austin Rivas	16:28	16:16	-1.2%
Austin Lynch	19:43	19:29	-1.2%

Paige VanDenberg	23:00	22:00	-4.3%
Ashley Gunderson	22:02	21:16	-3.5%
Kelly Birkland	20:42	20:14	-2.3%
Lauren Kraus	18:12	17:49	-2.1%
Brynna Thigpen	19:20	18:57	-2.0%
Jackie VanDenberg	22:29	22:17	-0.9%
Sarah Barker	27:40	27:26	-0.8%

Reminder = Workout Monday 9AM Labor Day at Howarth Park + Summary of Next 2 Weeks of Workouts

2011-09-03T19:54:00.000-07:00

Hi MCHS XC Athletes, Parents and Fans,

Great kick-off to the season at the Rancho Invite = over 1/2 of our athletes with personal bests!

...More details/highlights coming over the next few days; stay tuned!

REMINDERS AND SUMMARY OF WORKOUTS OVER NEXT 2 WEEKS:

> Mon, 9/5 (Labor Day Holiday) 9AM = Spring Lake course intervals from Howarth Park

Tue, 9/6 = Cross Training + easy run from Howarth Park
Wed, 9/7 = MCHS Hosts Interlock at Spring Lake (first race JVB 3:45 > JVG > VB >VG)
Thu, 9/8 = Cross Training + easy run from MCHS
Fri, 9/9 = Medium pace run from Channel Dr.
Sat, 9/10 = Ed Sias Invite BE THERE 6:15 bus leaves MCHS 6:30 (first race 9AM)
Sun, 9/11 = REST -Catch-up with your homework!

Mon, 9/12 = 5 X Richardson Hill + 1 Mile at race pace from Channel Dr.
Tue, 9/13 = Cross Training + easy run from MCHS
Wed, 9/14 = 4 mi tempo from Park Trail
Thu, 9/15 = Cross Training + easy run from MCHS
Fri, 9/16 = Practice Spring Lake course starts/easy run from Howarth Park
Sat, 9/17 = Viking Opener at Spring Lake (first race 9AM > Awards 12:10PM)
Sun, 9/18 = REST -Catch-up with your homework!

24 HOUR RUN-A-THON SUMMARY:

WOW! ...We completed 990 laps (2nd best all-time!) and have raised $840 + $1260 cash from Oliver's + $600 checks = $2700 thus far! ...Still hoping to collect an additional $1300 to meet our goal of $4K! -Keep collecting donations to help us reach our goal! Special thanks to Nancy Thiele and Melanie Bartlett for coordinating all the fundraising activities with the help of several dedicated parents who were there from 7AM - 2PM working the garage sale!

NEXT UPDATE WILL INCLUDE:

Highlights from Coaches for Fri, 9/3 Rancho Invite results
Confirming Parent Help for Wed, 9/7 Interlock at Spring Lake
Rosters and details for Sat, 9/10 Ed Sias Invite

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

Race Friday, Sep 2 at Rancho Cotate HS

2011-09-02T12:56:00.000-07:00

Directions: Race begins and ends on the track, within the football stadium.
Click here for driving directions to Rancho Cotate HS.

Race Schedule:

400 PM JV Boys
430 PM JV Girls
500 PM Varsity Boys
530 PM Varsity Girls

Pasta Feed on Thursday, September 1!

2011-08-31T19:50:00.000-07:00

Where: Nicklas' House 1015 Winding Ridge Rd., Santa Rosa, 95404 (Link to Map)

When: 6pm - 8pm

What to Bring:

Freshman: Bread
Sophomores: Dessert
Juniors: Salad
Seniors: Drinks
Everyone: good manners, courtesy and decorum!

MCHS Parent Team Meeting Friday + 24 Hour Run-A-Thon Schedule Saturday

2011-08-22T22:32:00.001-07:00

MCHS XC TEAM PARENT MEETING!

When: This Friday, August 26th at 5:30 PM (should take ~45 minutes)
Who: Only Parents!
Where: MCHS Track, west-side bleachers
Topics:
-Meet the Coaching Staff
-MCHS XC ProgramOverview
-Communication (www.mchsxc.blogspot.com)
-Team/Individual Expectations
-Schedule Overview
-Sign-up for help (Driving, Pasta Feeds, Fundraising, Helping with home meets)
-Questions?

24 HOUR RUN-A-THON SCHEDULE FOR 8/27/11:

> Will also need athletes/parents to help with tables in front of Safeway, Olivers and with Garage Sale in MCHS Parking Lot through-out the day!

-Seniors = 8AM-10AM
-Juniors = 10AM-Noon
-Sophomores = Noon-2PM
-Freshmen = 2PM-4PM
-Parents, Alumni and Coaches = 4PM-6PM
-Seniors = 6PM-8PM
-Juniors = 8PM-10PM
-Freshmen = 10PM-Midnight (change from previous flyer)
-Sophomores = Midnight-2AM (change from previous flyer)
-Parents, Alumni and Coaches = 2AM-4AM
-Seniors = 4AM-6AM
-Juniors = 6AM-8AM

MCHS XC 2011 Competition Schedule!

2011-08-22T22:01:00.000-07:00

September:
9/2 Friday = Rancho Invite, RHCS, Rohnert Park meet starts 4PM
9/7 Wednesday = NBL/SCL Interlock #1, Spring Lake Santa Rosa, meet starts 3:45PM
9/10 Saturday = Ed Sias Invite, Hidden Valley Park, Martinez, bus leaving school 6:30 AM
9/17 Saturday = Viking Opener, Spring Lake, Santa Rosa, meet starts 9AM
9/21 Wednesday = NBL/SCL Interlock #2, Ellis Creek Park, Petaluma, meet starts 3:45PM
9/24 Saturday = Stanford Invite (Varsity Only), Stanford Golf Course, meet starts 12:10PM

October:
10/5 Wednesday = NBL #1 vs. Rancho/Santa Rosa, Spring Lake, meet starts 3:45PM
10/8 Saturday = Crystal Springs Invite, Belmont, bus leaves MCHS 6:15AM
10/11 Tuesday = NBL #2 vs. Montgomery/Piner, Foothill Park, Windsor, meet starts 3:45PM
10/19 Wednesday = NBL#3 vs. Elsie/Ukiah, Spring Lake or Elsie HS (TBD) meet starts 3:45PM
10/22 Saturday = Mt SAC Invite (Limited Roster), Walnut, leaving Friday Noon, race TBD in AM on Saturday
10/26 Wednesday = NBL #4 vs. Newman at MCHS Campus or Spring Lake, meet starts 3:45PM

November:
11/4 Friday = NBL Championships at Spring Lake, meet starts 2PM
11/19 Saturday = NCS Championships (Varsity Only), Hayward High School meet time = TBD
11/26 Saturday = State Championships (Varsity Only), Fresno, meet time = TBD

Reminder = Monday Tahoe Running Camp Planning Meeting 6PM at the Foggs

2011-07-30T21:52:00.000-07:00

What: Tahoe Running Camp Planning Meeting at the Foggs

When: Monday, August 1st 6PM

Where: 4525 Ranchette Road, Santa Rosa, CA 95409 (our road isn't marked; look for balloons) -OK to park at the Santa Rosa Bible Church (corner of Wallace/Badger) if there's not enough room on our road.

Meeting should last ~1 hour, but stick around for Hot Dog BBQ!

IMPORTANT TO BRING WITH YOU:

1) A signed medical consent/release of liability form (Greg already sent via e-mail a few days ago + will have more forms available at this meeting)

2) You must have your MCHS jersey turned in if you still have it (based on Grant's list)

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

Lowder Pancake Run Saturday, 7/30/11

2011-07-28T22:05:00.000-07:00

When: Saturday, 7/30/11 starting at 8:30 AM (arriving at the Lowder's 9:30-10:00ish)

Where: Departing from Channel Dr. > 8.3 mile run to the Lowder's (on Lawndale Dr.) = a great warm-up for our Tahoe Camp Spooner Run!

What's Happening: ...Hey, it's always happening a the Lowder's! ...Pancakes, OJ and watermelon provided + swimming pool + trampoline + lots of fun! -Also, strong possibility of several spontaneous dance parties breaking out!

Runners: Please confirm you are planning to attend via e-mail or text to Greg

Parents: I need 3-4 more drivers to help in shuttling cars from Channel to the Lowder's

-Check out all the details of this route available from Ruben's Garmin from last year's 10/2/10 run:

http://connect.garmin.com/activity/51401084

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

MCHS XC Garage Sale Reminder = Tomorrow 8AM - 2PM!

2011-07-08T07:19:00.000-07:00

Tomorrow, Saturday July 9th is our MCHS XC fundraising Garage Sale at the MCHS Parking Lot = 8AM to 2PM.

Please bring ANY merchandise priced to sell = 100% of proceeds will go to our team expense funds!

...Nancy and I have received only a few responses from everyone, but hope more of you are planning to make and help support our team!

> If you are planning on bringing merchandise or can help with set-up tomorrow and post signs starting at 7AM, please contact:

Nancy Thiele: mitch.thiele@comcast.net or cell: (707) 478-4354

Greg Fogg: greg.fogg@comcast.net or cell: (707) 291-2967

Mark the Date!!! -Saturday, July 9th is our MCHS XC Garage Sale

2011-06-24T20:56:00.000-07:00

...CLEAN OUT THAT GARAGE!!

What: MCHS XC Garage Sale Fundraiser

When: Saturday, July 9th from 8 AM - 2 PM

Where: MCHS Parking Lot

...Please bring what you can priced to sell and we'll haul it away when the sale is done.

100% OF ALL SALES WILL GO TO OUR MCHS XC EXPENSE FUND!

We'll need help to set-up as early as 7PM + a few trucks to help haul stuff away we don't sell.

-If you CAN help out or plan on dropping off some merchandize for sale, contact:

Nancy Theile = e-mail: mitch.thiele@comcast.net or cell: (707) 478-4354

Greg Fogg = e-mail: greg.fogg@comcast.net or cell: (707) 291-2967

Tahoe Running Camp Roster + Sharon Baer Camp Mom!

2011-06-05T10:03:00.000-07:00

Great News! -Sharon Baer has committed once again to be our Tahoe Running Camp Mom!

...Looking forward to another year of great fun, great conversation, oh yeah and GREAT FOOD!

Tahoe Running Camp roster as of 6/5/11:

Campers (62):
Anderson, R
Barker, S
Bartlett, C
Birkland, K
Brady, C
Christensen, E
Conners, C
Dipple, M
Eik, D
Frankl, W
Gallagher, D
Gunderson, A
Gunderson, K
Halverson, J
Hay, D
Hayden, N
Henderson, M
Herniman, P
Herniman, S
Hicks, T
Hordyk, K
Horner, E
Jensen, N
Jones, S
Jones, T
King, M
Kraus, L
Lao, S
Lee, K
Luft, H
Luft, J
Lynch, A
Metcalf, C
Mills, M
Murray, G
Natoli, A
Nelson, D
Nguyen, R
Nhan, A
Nicklas, D
Nijjar, S
Orr, C
Pallidino, S
Perry, S
Petrie, G
Piersol, A
Purugganan, S
Quinn, M
Ramirez, A
Ramos, S
Rivan, A
Russell, DJ
Solari, T
Siloh, A
Silverstein, G
Smith, K
Talkington, Lauren
Thiele, H
Thigpen, B
VanDenburg, J
VanDenburg, P
Welch, O

Alumni (8):
Fogg, Leanne
Greenstein, Gus
Lucia, Jesse
Barker, Bryan
Bormeth, Peter
Rich, Matt
Nicklas, James
Hauptman, Daniel

Alumni Pending (2):
Ramirez, James
Garza, Margie

Camper Waiting List (3):
Smail, T
Gottlieb, J
Haley, H

Reminder = Tahoe Running Camp Planning Meeting is on Monday, 8/1/11 at Greg's House 6PM!

See ya on the trails!

-Coach Greg
Cell: (707) 291-2967
E-Mail: greg.fogg@comcast.net
4525 Ranchette Road
Santa Rosa, CA 95409

Reminder = Group Runs Start Monday, June 6th!

2011-06-02T07:44:00.000-07:00

Yeah! ...We'll be meeting for group runs starting next Monday, June 6th:

Mon: 8:30 AM Channel Dr. or 6 PM Howarth Park

Tue: On your own!

Wed: 6 PM Park Trail

Thu: 8:30 AM Channel Dr. or 6 PM Howarth Park

Fri: On your own!

Sat: On your own! (best to use this day for a longer run)

Sun: Rest!

Expectation is that everyone is working up to 25 miles/week. -Greg and Ruben will have training logs (if you don't already have one) and specific workout plans for anyone ready to run 35-40+ miles/week!

Call me or e-mail me if you have any questions.

See ya on the trails!

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

Summer Running Starts June 6th!

2011-05-23T19:40:00.000-07:00

SUMMER RUNS BEGINNING IN JUST A FEW WEEKS = MONDAY, JUNE 6th!

MONDAYS:
-8:30 AM at Channel Dr.
-or 6:00 PM at Howarth Park

WEDNESDAYS:
-6:00 PM at Park Trail (we'll have watermelon on ice!)

THURSDAYS:
-8:00 AM at Channel Dr.
-or 6:00 PM at Howarth Park

IMPORTANT PRINCIPLES TO FOLLOW FOR A GREAT SUMMER OF TRAINING:

-Everyone should take 2 weeks off after your last track meet before you start training for XC; great mental break + give your body a chance to recover physically

-Start ramping mileage gradual; everyone should be working towards a goal of running at least 25 miles/week; pay close attention to how your body is reacting to your runs and adjust

-Varsity expectation = ramp to 35-40 miles/week minimum; Greg will give provide each of you more details/specifics for interval and tempo-type workouts

-Consistency is key! ...Very Important to avoid gaps missing your run; if you're squeezed for time, jut get in a "quick" 4 mile run!

-Get in at least one "quality" interval type run each week (see Greg for details/pace guidelines)

-Always take one day-off each week minimum

-Get in one long run each week = 7+ miles at a steady/"conversational" pace

-For most runs, try to stick with ~60+ seconds per mile guideline based on your 5K or 3 mile race pace

-Incorporate hills into your runs = great strength training!

-AB-solutely important to work your core + push-ups two or three times/wk = this will really,really help to make you a stronger athlete, a stronger runner and most important, will help get your body aclimated to the rigors of training for the upcoming [long] season ahead!

...Hope everyone has a great summer; see you on the trails!

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

2011 Tahoe Running Camp Update = 55 Runners Signed Up And Still Counting!

2011-04-20T22:30:00.000-07:00

4/20/11 Update on Tahoe Running Camp (Aug 6 - Aug 8, 2011)

> Note this year max # of runners allowed = 65!

Payment Received and Confirmed:
C Metcalf
J Halverson
C Brady
S Herniman
E Christensen
T Hicks
N Jensen
R Anderson
G Silverstein
M King
G Petrie
S Perry
D Eik
O Welch
M Quinn
A Nhan
A Lynch
S Ramos
E Horner
R Nguyen
D Gallagher
B Thigpen
C Orr
A Siloh
M Mills
S Lao
C Conners
A Rivas
D Nicklas
P Vandenburg
J Vandenburg
C Bartlett
T Jones
S Jones
S Nijjar
T Scolari
P Herniman
K Lee
A Piersol
D Hay
A Gunderson
K Gunderson
H Luft
J Luft
L Talkington
L Kraus
G Murray
M Henderson
DJ Russell
S Pallidino

RSVP Received but $85 check not yet received:
K Birkland
S Purugganan
D Nelson
N Hayden
A Ramirez

Couselors Confirmed:
J Nicklas
G Greenstein
J Lucia
J Ramirez
L Fogg

Stay tuned for more Tahoe Running Camp information to be posted on this Blog in May!

Contact Greg Fogg for more information:
4525 Ranchette Road, Santa Rosa, CA 95409
Cell: (707) 291-2967
e-Mail: greg.fogg@comcast.net

2011 Tahoe Running Camp (8/6/11-8/10/11) is filling up!

2011-03-27T09:46:00.000-07:00

...Have you signed up yet? -If not, you better get your RSVP and $$$ in!

Maximum campers this year is 65 and we already have 29 RSVPs! -Remember, you're spot is not reserved until your check for $85 is received.

...OK, I want to sign-up, but what do I do?!
1) Send an RSVP e-mail to Greg at greg.fogg@comcast.net
2) Make a check to "Greg Fogg" and send via mail or drop off at home: 4525 Ranchette Road, Santa Rosa, CA 95409

2011 Tahoe Running Camp Details = 8/6/11 - 8/10/11
-8/6/11 (Saturday) = meet at MCHS 9AM; leaving 10AM
-4 nights at Zephyr Cove Campground
-8/10/11 (Wednesday) = returning to MCHS ~1:30 in time for orientation/registration

Current Camper List = 29
Thigpen, B (paid)
Anderson, R (paid)
Jensen, N (paid)
Hicks, T (paid)
Christensen, E (paid)
Herniman, S (paid)
Brady, C (paid)
Eik, D (paid)
Lynch, A (paid)
Nhan, A (paid)
Horner, E (paid)
Perry, S (paid)
Welch, O (paid)
Siloh, A (paid)
Mills, M (paid)
Lao, S (paid)
Metcalf, C
Gallagher, D
Nguyen, R
Silverstein, G
Halverson, J
Petrie, G
Birkland, K
King, M
Ramos, S
Quinn, M
Orr, C
Rivas, A
Conners, C

...Keep on running :)

-Greg Cell:
(707) 291-2967

Mark the Date = 2011 Tahoe Running Camp!

2011-02-28T22:56:00.000-08:00

2011 Tahoe Running Camp = 8/6/11 - 8/10/11

Details:
-8/6/11 (Saturday) = meet at MCHS 9AM; leaving 10AM
-4 nights at Zephyr Cove Campground
-8/10/11 (Wednesday) = returning to MCHS ~1:30 in time for orientation/registration

Note: These dates/plans are all predicated on the first day of school = 8/16/11

IMPORTANT = e-mail Greg to confirm you want to attend and get your check in for $85 per person to reserve your spot; WE WILL NOT BE TAKING MORE THAN 65 RUNNERS THIS YEAR, so first come = first priority!

...I will occasionally post attendance on this blog just to keep everyone aware of how much space we have left.

Keep on running :)

Greg Fogg
e-mail: greg.fogg@comcast.net
Cell: (707) 291-2967

Leanne Fogg's / Cal Poly 10 Minute Killer Ab Routine!

2011-01-17T10:35:00.000-08:00

If you can't complete this workout in 10 minutes straight, that's OK = it's super tough!

Options:
-Start out doing 5-8 minutes of this routine; work up to the total 10 minutes
-Change each 30 second routine for 25 seconds / each 1 minute routine for 45 seconds
-Take a 1-2 minute break at 5 minutes (after exercise #10)

Set your watch to 30 second (:30) intervals and begin in the sit-up position; important to concentrate on good form throughout this routine most movements are short range of motion = 6"

1) :30 CRUNCH = legs extended hands on head / balance in middle > come together
2) :30 OBLIQUE CRUNCH = on side; one leg bent > reach elbow to opposite knee
3) :30 OBLIQUE CRUNCH = same as #2; switch sides
4) :30 FLOWER PICKERS = legs extended/feet off ground > reach hands across stomach side-side
5) :30 PENGUINS = legs extended/feet off ground > alternate on each side reaching towards ankles
6) :30 BICYCLE = sit-up position > alternate elbows to knees (harder = 4 reps slow/8 fast; repeat)
7) :30 LOWER ABS = flat on ground with on heel on top of toes > sit-up with arms across chest
8) :30 LOWER ABS = same as #8; switch feet
9) :30 FLUTTERS = legs extended/feet off ground > move legs up/down (harder = sissor motion)
10) :30 V-SITS = start flat on ground/legs together/arms above head > raise arms + legs to make V-shape repeat short range motion from middle
11) 1:00 FRONT PLANK = hold body up weight on forarms/toes > hold (keep back straight + harder = come up on on arm/alternate)
12) 1:00 SIDE PLANK = hold body up on side/legs slightly crossed/top arm on head weight on bottom forearm (harder = lift top leg or dip hips)
13) 1:00 SIDE PLANK = same as #12; switch sides
14) :30 OBLIQUE REACH = sit-up position on side/knees bent/legs slightly crossed/bottom arm on head > reach top arm/hand towards ankle
15) :30 OBLIQUE REACH = same as #14; switch sides
16) :30 STRAIGHT REACH = sit-up position/keep arms on side > reach both hands towards ankles
17) :30 JACKNIFE = flat on ground/legs straight/arms above head > reach hand to opposite toe; keep switching (key is to meet in the middle)

DONE!

END OF THE MCHS XC SEASON BANQUET 12/4/10 6:30PM!

2010-11-23T06:29:00.000-08:00

All athletes and parents are invited to the PUMAS

Cross Country End of Season Banquet &
Awards Presentation

When: Saturday, December 4, 6:30 to 9:00 pm

Where: Maria Carrillo High School large gymnasium

Join the team for dinner, a lively slide show featuring season highlights and an awards presentation.

Cost per dinner is $7.00 (includes two types of pasta, salad and garlic bread.) Dinner will be catered by Sally Tomatoes.
Athletes are asked to please bring drink or dessert donations and uniforms to the banquet.

Please submit your reservation below with payment to teammate Ashley Gunderson at school or by mailing to Kristina Gunderson at 2327 Rancho Cabeza Dr. 95404 no later than Friday, November 26. For questions, please contact Kristina at Kristina_Gunderson@yahoo.com or 695-6462.

Volunteers are needed to help as follows:

__5:30 – 6:30 set up __ decorations
__9:00 – 9:30 clean up* __ ice pick up and delivery to gym

(*athletes are expected to help)

To volunteer, please contact Kristin Thigpen at 539-1708 or email at Kristin@thigpendesign.com.
-------------------------------------------------------------------------------------------------------------------------------------------
PUMAS Cross Country End of Season Banquet

Name: ______________________________________________________________

Phone Number: ________________

Total number of dinners Cost per dinner Total Amount Enclosed

__________ x $7.00 each = $________________

Please make checks payable to Kristina Gunderson. Submit this form with payment to Ashley Gunderson at school or mail to Kristina Gunderson by November 26. Questions? Please contact Kristina.

Athletes – remember to bring drink or dessert donation to banquet!

1600 Times from Practice today = WOW!

2010-11-10T20:05:00.000-08:00

Very, very fast times posted today for everyone at the MCHS track today; XC practicefor an "all-out" 1600:

Men:
-Daniel H = 4:29 (crazy fast for November!)

Boys:
-Armando = 4:40
-Austin R = 4:43
-Dante = 4:44
-Harrison = 4:45
-Austin B = 4:47
-Steve P = 4:49
-Colin G = 4:52
-Martyn = 4:53
-Juicy = 4:57
-Emillio = 4:59
-Colin B = 4:59
-Gus M = 4:59.9999
-Grant = 5:04
-Colin M = 5:08
-Drew = 5:09
-Nick = 5:09
-Simmer = 5:10
-DJ = 5:21
-Dalin = 5:36
-Sam = 5:36
-Jake = 5:59 (previous PR = ~8:40) OMG!?

Girls:
-Brynna = 5:37
-Gretel = 5:51
-Kelly = 5:55
-Ashley = 5:58
-Maddie = 6:02
-Sophia = 6:13
-Alex = 6:14
-Paige = 6:15

NBL Championships = 40 out of 50 runners PR!

2010-11-10T19:50:00.000-08:00

...Come get your PR SOCKS!!!

80% (40 out of 50) of our MCHS XC Runners competing in the NBL Championships posted their best time ever on the 3.05 Spring Lake Course!

Ryan A, Colin B, Kelly B, Conner B, Daniel D, Maddy D, Drew G, Colin G, Taylor G, Daniel H, Dante H, Martyn H, Sam H, Trysha H, Emillio H, Nick J, Spencer J, Steven L, Harrison L, Jake L, Austin L, Britini M, Colin M, Schuyler M, Gus M, Nick J, Simmer, Gretel P, Steve P, Sophia R, Alec R, Austin R, DJ, Adam S, Grant S, Brynna T, Jaquelyn V, Paige V, Jonathan L, Katherine W

Detailed results, % PR stacking pending when Ruben has some time to do the spreadsheet analysis. -Special recognition coming soon to the highest % improvement on the team!

> Greg will have PR Socks at practice all next week!

GO PUMAS!

Hotel Information for NCS + State Championships

2010-11-10T19:38:00.000-08:00

Hotel information for our upcoming NCS and State Championships:

11/20/10 = NCS Championships:

-Staying Friday night = 11/19/10
La Quinta Hotel
20777 Hesperian Way
HAYWARD, CA 945411
(510) 732-6300

11/27/10 = State Championships:

-Staying Friday night = 11/26/10
Fresno Airport Holiday Inn
5090 East Clinton
FRESNO , CA 93727
(559) 252-3611

Thanksgiving Week Training Change!

2010-11-09T09:04:00.000-08:00

IMPORTANT CHANGE TO PREVIOUS POST!

Please note! There is school during Thanksgiving week = Monday, 11/22 + Tuesday, 11/23 so

> We will have practices at our usual 3:30 PM NOT at 9:00 AM!

-Coach Greg

MCHS XC Workouts for last 3 weeks of the Season

2010-11-09T07:42:00.000-08:00

For our JV roster = thanks for a great season!

...Everyone (including JVs!) are welcome to keep training with the Varsity crew for the next 3 weeks. -Here's our workout schedule:

WEEK #1)

3:30 Monday 11/8/10 = Park Trail > 15 min warm-up run to base of Lake Ilsanjo 3 X hill at race pace > 20-30 min cool down.
3:30 Tuesday 11/9/10 = Howarth Park > 50 min recovery run 4 X 150m build-ups
3:30 Wednesday 11/10/10 = MCHS Track > 10 min warm-up run + drills > 1 X 1600 time trials > full recovery > 1 X 800 > 20 min cool down

NOTE: School Holiday 9:00 AM Thursday 11/11/10 = Meet Ruben at Howarth Park > 60 min recovery run > 4 X Howarth Park dam strides

3:30 Friday 11/12/10 = MCHS warm-up 10 min > 5 X 1K at 90% race pace with 4 min recovery > 10 min cool down
9:00 AM Saturday 11/13/10 = Meet Ruben at Howarth Park for easy 60 min run
Sunday 11/14/10 = Rest!

WEEK #2)
3:30 Monday 11/15/10 = MCHS > 10 min warm-up > warm-up drills > 2 X 10 min tempo with full recovery > 15 min cool down
3:30 Tuesday 11/16/10 = Howarth Park > 50 min recovery run 4 X 200m build-ups
3:30 Wednesday 11/17/10 = MCHS > 10 min warm-up run to gravel creek trail > 20 min run with 5 X 1 min on/off at race pace > 10 min run back to MCHS
3:30 Thursday 11/18/10 = Park Trail > 40 min easy pace run finish with 3 X small dam to 2nd bridge strides (~400m)
3:30 Friday 11/19/10 = MCHS easy 20 min run > drills > roll > 3 X 200 build-ups

NOTE: 6:30 PM Friday 11/19/10 = Leave MCHS (eat dinner at home) for drive to Hotel in Hayward

Saturday 11/20/10 = NCS Championships: Boys race 8:30; Girls race 9:30
Sunday, 11/21/10 = recovery 40 min run easy pace

WEEK #3 = (School Holiday Wed - Fri)
3:30 PM Monday 11/22/10 = Howarth Park > 10 min warm-up run to base of Spring Lake dam > 5 X dam repeats to last bench (~400m) > 20 min cool down
3:30 PM Tuesday 11/23/10 = Park Trail > 50 min easy run finish with 3 X small dam to 2nd bridge strides (~400m)
9:00 AM Wednesday 11/24/10 = MCHS > 10 min run to gravel creek trail > 20 min run with 4 X 1 min on/off at race pace > 10 min run back to MCHS > 4 laps in single file groups rear person “striding” to front
ON YOUR OWN = Thursday 11/25/10 = Easy 40 minute run > 3 X 200 build-ups

NOTE: 11:00 Friday 11/26/10 = Leave MCHS for drive to Fresno > stop for lunch at 1:00 > Shake-out run at Woodward Park 3:30; Check into Hotels at 5:00- 5:30; Dinner 6:30

Saturday 11/27/10 = State Championships: Boys race 8:30; Girls race 9:30

GO PUMAS!

-Coach Greg
Cell: (707) 291-2967

End Of Season Banquet

2010-11-04T15:46:00.000-07:00

All athletes and parents are
invited to the PUMAS

Cross Country End of Season Banquet and

Awards Presentation

When: Saturday, December 4, 6:30 to 9:00 pm

Where: Maria Carrillo High School large gymnasium

Join the team for dinner, a lively slide show featuring season highlights and an awards
presentation.

Cost per dinner is $7.00 (includes two types of pasta, salad and garlic bread.)
Dinner will be catered by Sally Tomatoes.

Athletes are asked to please bring drink or dessert donations and
uniforms to the banquet.

Please submit your reservation below with payment to teammate Ashley Gunderson at school or by mailing to Kristina Gunderson at 2327 Rancho Cabeza Dr. 95404 no
later than Friday, November 26.

For questions, please contact Kristina at Kristina_Gunderson@yahoo.com or 695-6462.

Volunteers are needed to help as follows:

__5:30 – 6:30 set up __ decorations

__9:00 – 9:30 clean up* __ ice pick up and delivery to gym

(*athletes are expected to help)

To volunteer, please contact Kristin Thigpen at 539-1708 or email at Kristin@thigpendesign.com.

-----------------------------------------------------------------------------------------------------------------------------------

PUMAS Cross Country End of Season Banquet

Name: ______________________________________________________________

Phone Number: ________________

Total number of dinners Cost per dinner Total Amount Enclosed

__________ x $7.00 each = $________________

Please make checks payable to Kristina Gunderson. Submit this form with payment to Ashley Gunderson at school or mail to Kristina Gunderson by November 26. Questions? Please contact Kristina.

Athletes – remember to bring drink or dessert donation and uniform to banquet!

Pampered Chef Fund Raiser - November 4

2010-10-29T14:40:00.000-07:00

Does your cross country runner like to eat?

We all know they need their calories and nutrition to run well.

Now is your chance to explore how to give your cross country runner the opportunity to eat quickly, nutritiously and deliciously because the MCHS Cross Country Team is having a:

Pampered Chef Fund-raiser on Thursday, November 4,
6:15 to 7:45 p.m. at the Gunderson's home
at 2327 Rancho Cabeza Drive Santa Rosa, CA 95404.
You are invited to drop your runner(s) off at the pasta feed at Grant Silverstein's home at 6 p.m. and then proceed to the Pampered Chef Fund-raiser at the Gunderson's to munch and shop for yourself or others on your shopping list for the best cooking tools in the world!

25% of the product sales will go to our MCHS XC Team!!!

Scheduling a personal Cooking, Online, Bridal or Fund-raiser Show will add extra donations to the Team.

If you are not able to make it that evening, please go to www.pamperedchef.biz/cecilewuu to shop online.

Just go to "Shop Online" and type in "MCHS XC Team". Please contact and forward the web-site to friends and family anywhere in the United States. Direct shipping to anywhere in the country is available.

Please contact Cecile Mendoza-Wuu (Timothy Wuu's mom) to R.S.V.P.at 707.486.4943 or ecwuu@aol.com, so we will know how much food to prepare, for questions, or to place orders.

Invite your friends to come for fun, too! Bring a friend and get a prize!!!

Wine Country 1/2 Marathon Volunteer Names

2010-10-28T21:09:00.000-07:00

Greg will NOT be here this Saturday, 10/30/10 for this event = please contact each station event manager listed via contact information from the last blog entry if you have questions!

Bagcheck = Freshmen Boys meet Kristina Gunderson/Grant Silverstein at MCHS 4:30 AM (yikes!)
> Johnathan Lu, Nick J, Colin B, DJ, Ryan, Dante, Spencer

Water Station #5 = Girls meet Nancy Thiele at BadAss Coffee 6:15AM (corner Markwest and Old Redwood Hwy)
> Brynna, Ashley, Lauren K, Sophia, Gretel, Kelly, Jamaeca, Drew, Trysha, Heidi)

Water Station #7 = Boys meet Kelly Rogers at McDonalds 6:30AM
> Daniel, Harrison, Jake, Martyn, Austin, Colin, Gus, Steve, Emillio

Finish Line = meet Michael Pointer at MCHS 6:30AM
> Schuylar, Austin B, James

Have fun! ...Take pictures so we can post on the blog. Special prizes for most enthusiastic water station as determined by 1/2 Marathon participants, Coach Ruben and Coach Tim. :)

Healdsburg Wine Country 1/2 Marathon Fund Raiser!

2010-10-27T06:41:00.000-07:00

This Saturday, 10/30 our team has the opportunity to earn ~$1K+ from this event!

Race starts at Francis Ford Coppola Winery, course runs primarily on Dry Creek Road and ends at Warm Springs Dam Recreation area. Link to event website: http://www.runhealdsburg.com/

-If you want to participate, please contact the following people directly:

Kristina Gunderson 5:30-11:00 AM = Bag Check + Starting Line/Finish Line
kristina_gunderson@yahoo.com or cell: (707) 695-6462

Nancy Thiele 7:00 - 10:00 AM = Water Station #5
mitch.thiele@comcast.net or cell: (707) 478-4354

Kelly Rogers 7:00 - 10:00 AM = Water Station #7
kellyverarogers@gmail.com or cell: (707) 318-3328

Michael Pointer 7:00 - 11:00 AM = Timing and Finish Line Set-Up
michaelpointer@gmail.com or cell: (707) 543-6098

...The more we participate, the more our team earns!

Dress in Costume, come to have fun + watch Coach Ruben and Coach Tim run!

Mt SAC Report - Part I - Freshman Boys

2010-10-25T14:56:00.000-07:00

Maria Carrillo's Frosh Boys team easily won their Division 2 race over 15 other schools at the 63rd Annual Mt SAC Invitational (with 23,000 participants, "the largest XC meet in the world")

L to R ; Bartlett, Jensen, Hays, Russell, Jones, King

Individual results (171 runners in the race)

1. Colin Bartlett, 17:04

2. Nick Jensen, 17:21

5. Dante Hays, 17:47

6. Michael King, 17:50

10. Spencer Jones, 17:58

14. DJ Russell, 18:08

There were a total of 12 freshman boys races at the meet, with a total of 168 teams competing. The Puma Boys cumulative team time of 1:28:00 was the third fastest of all the 168 teams, just narrowly behind Southern Section powerhouse schools Redondo and Palos Verdes.

Check out the post race Flotrack interview with the freshman boys here. If these guys expect to continue being this good, they'll definitely need to improve their media skills!

Competition Schedule Updates!

2010-10-20T05:39:00.000-07:00

Less than 3 weeks to NBL XC Championships!

Here's our schedule for the remainder of the season (note we've made some changes = Added Mt. SAC, dropped Two Mile Time Trial):

1) 10/20/10 Wednesday = Tri meet vs. Rancho and Elsie at RCHS

-Bus leaves MCHS at 2PM first race at 3:30 (only 2 races = combined girls + combined boys)
-Note: Team is doing "extra" 30 minute cool-down after each race

2) NEW! 10/22/10 Friday = Mt. SAC Invite (expect back at MCHS 10/24 ~6PM)

-Taking 24 individuals leaving MCHS Friday, 10/22/10 at 11:00 AM
-Need to bring $50 for Knotts Berry Farm + some money for food
-Hotels:
-Boys: Quality Inn Artesia + Coach Ruben, Michael, Tim and Greg
-Girls: Innsuites Hotel and Suites - Buena Park, CA + Coach Kelly
10/23/10 Race Schedule: JVB = 7:10AM(!); VB = 8:19AM; VG = 8:58AM; FB = 11:00AM
Event Website: http://events.mtsac.edu/ccinvite/

3) 10/27/10 Wednesday = Tri meet vs. Ukiah and Newman/Ursuline at UHS

-Bus leaves MCHS at 1:30PM on Wednesday

4) 11/5/10 Friday = NBL Championships at Spring Lake (SRHS host)

-Cars leave MCHS at 12:15 on Friday = first race at 2PM (JVG > JVB > VG >VB)

5) 11/20/10 Saturday = NCS Championships at Hayward High School (Varsity only)

-Cars leaving MCHS Friday at 6PM (staying overnight in Hayward due to early race schedule)
-Race Schedule: VB = 8:30AM; VG = 9:30AM

6) 11/27/10 Saturday = State Championships at Woodward Park, Fresno (Varsity only)

-Cars leaving MCHS on Friday at Noon
-Race Schedule: VB = 8:30AM; VG = 9:30AM

...Any questions, or if you need more detail about our schedule or any events listed above contact Coach Greg Fogg C:(707) 291-2967 or greg.fogg@comcast.net

Results - Carrillo at Crystal Springs and Clovis this Past Saturday

2010-10-10T12:09:00.000-07:00

The Pumas split their squad on Saturday, October 9, with the Varsity teams heading to Clovis while the JV and Frosh/Soph kept it relatively close to home with a meet at Crystal Springs.

Crystal Springs

We had seven of our thirty runners win "top 15" shirts - Schuyler Mortimer (12th in Boys JV- see photo right), Heidi Thiele (9th in Girls JV), Ashley Gunderson (4th in Girls Frosh-soph), Colin Bartlett (4th in Boys Frosh), Nick Jensen (7th in Boys Frosh), Ryan Anderson (11th in Boys Frosh), and DJ Russell (14th in Boys Frosh).

You can look up the complete meet results by clicking here.

L to R - Spencer Jones, Ryan Anderson, DJ Russell,
Colin Bartlett, Nick Jensen, and Michael King

Did you just notice that we had 4 frosh boys in the top 14? If I add the fact that Spencer Jones narrowly missed a shirt with a 17th place finish, it will not surpise you to learn that the Boys Frosh team won their race over 16 other schools, including CCS powerhouse Bellermine with a great team score of 45. In fact, their team time of 1:29:36 has only been bettered by three other freshman teams at Crystal Springs in the past 6 years. Their performance would have placed them 13th out of 25 teams in the Varsity race.

The Girls F-S team came in a close third in their race with 62 pts behind winner St Ignatius with 42. Besides Ashley Gunderson, Maddie Dipple (17th), Brittni McFarland (19th), Jackie VanDenburg (22nd), Trysha Hicks (32nd), Paige VanDenburg (36th), and Nora Hayden (39th) represented what MCHS Cross Country is all about by racing with great spirit and determination - awesome job Pumas!

Drew Gallagher also had an inspired effort, finishing 17th in the Boys JV to help that crew place 3rd among 20 schools.

Clovis
The Girls finished a competitive 5th out of 24 teams in the Division 3 Race, with Lauren Kraus leading the way with an 8th place finish. Lauren's time of 19:30 was 95th of 1258 girls that ran in all the races on the day. The Boys finished 7th out of 23 teams in the D3 Race, one spot behind Petaluma. Daniel Hauptman led the way for the Pumas with an 11th place finish in his race. You can check complete race results by clicking here

Crystal Springs Meet Info - Saturday, October 9

2010-10-05T17:49:00.000-07:00

Location: Belmont,Ca.

Itinerary:

Bus Leaves MCHS: 630AM, be at MCHS at 615AM
Bus Arrives Crystal Springs around 830AM; set up camp, first race at 9:00AM
Bus Leaves Crystal Springs around 1:00PM
Bus Arrives at Ocean Beach 1:30PM, SF (Great Highway between Lincoln Way and Beach Chalet)
1:30PM-2:30PM- Lunch at Ocean Beach
2:30-4:00 - Drive Back to MCHS

Please Bring:

Something to eat/drink during the morning; Coaches will provide lunch around 130pm. Full snack bar will in operation at the meet - so you may want to bring some spending money.
Bring some warm clothing. Weather can change quite quickly - can be very cool and breezy, but can also get quite warm.
Ok to bring a folding chair and something to read or homework.

Race Schedule (remember that Varsity squads are competing in Clovis this day!)

9:00AM -Junior Varsity (all junior and senior boys in this race)
9:30AM -Boys Varsity (no MCHS entries)
10:00AM - Boys Championship Varsity (no MCHS entries)
10:30AM - Girls Varsity (no MCHS entries)
11:00AM - Boys Soph (all soph boys in this race)
11:30AM- Girls JV (all junior/senior girls in this race)
12:00AM - Boys Freshman (all freshman boys in this race)
12:30AM- Girls Frosh/Soph (all freshman and soph girls this race)

T-shirts are awarded to top 15 in each race!

MCHS XC ACTION FOR THIS WEEK

2010-10-04T23:43:00.000-07:00

Wednesday, 10/6/10 = first NBL Meet vs. Piner and Santa Rosa at Foothill Park, Windsor
-Bus Leaves MCHS at 2PM
-JVG = 3:45 > JVB > VG > VB
-Expect Bus to return to MCHS by 6:30 - 7PM

Friday, 10/8/10 = Boys/Girls Varsity 7 leave for Clovis Invite, Fresno
-Cars Leave MCHS at Noon
-Races are 1:25 and 1:55 on Saturday
-Expect to return to MCHS by 7:30PM

Saturday, 10/9/10 = Team Competes in Crystal Springs Invite, Belmont (1/2 hour south SF)
-Bus Leaves MCHS at 6:15 AM
-First race at 9AM; last race 12:30PM
-Expect to return to MCHS between 4-6PM (post race activities TBD)

Pancake Run- Awesome Fun!

2010-10-03T07:09:00.000-07:00

The Pancake Run to the Lowder's was a great time! Many thanks to the Lowder's for hosting us.

Calling All Drivers! Message from our Ride Coordinator!

2010-09-29T06:17:00.000-07:00

Hi everyone,
Please double check the schedule to make sure it is on your calendar and also please let me know if you cannot make your scheduled time. Note that we are still in need of a few more rides on Thursday 10/7 and Thursday 10/14. Thanks everyone for pitching in and helping out!

Melanie Bartlett 539-3187 or
RMBartlett5@aol.com

Wednesday 9/29 DONE
Coaches - 20
Silverstein - 4
Nicklas - 6
Petrie - 5
Brady - 5
Bartlett - 7
Lynch - 7
Han - 6

Friday 10/1 DONE
Coaches - 20
Bartlett - 7
Hicks - 6
Jones - 6
Jensen - 4
Nicklas - 6
D. Rivas - 4
Anderson - 6

Monday 10/4 DONE
Coaches - 20
Hauptman - 7
Jones - 6
Petrie - 5
Shohert Metcalfe - 6
J. Mortimer - ? (counting 4)
K. Gunderson - 3
Nicklas - 6
Burns - 4
McFarland - 7

Thursday 10/7 Need 2 more
Coaches - 20
Petrie - 5
Lao - 4
VanDenberg - 5
Lynch - 7
Jensen - 4
Jones - 6
McFarland - 5　

Monday 10/11 DONE
Coaches - 20
Hauptman - 7
Jones - 6
Petrie - 5
Shohert Metcalfe - 6
J. Mortimer - ?
K. Gunderson - 3
Burns - 4
Lynch - 7

Wednesday 10/13 - 2pm DONE
Coaches - 20
Nicklas - 6
Brady - 5
Hauptman - 7
Bartlett - 7
Mock - 4
Jensen - 4
Burns - 4
Herniman - 4

Thursday 10/14 Need 6
Coaches - 20
Petrie - 5
Anderson - 6
Jensen - 4
D. Rivas - 4
Mock - 4
Jones - 6
Neely - 6

Monday 10/18 FULL
Coaches - 20
Hauptman - 7
Jones - 6
Petrie - 5
Shohert Metcalfe - 6
Purugganan - 4
J. Mortimer - ?
Mock - 4
Murray - 4
K. Gunderson - 3

Thursday 10/21 DONE
Coaches - 20
Petrie - 5
Lao - 4
Jensen - 4
Mock - 4
Jones - 6
Nicklas - 6
Birkland - 4　
McFarland - 5

Monday 10/25 FULL
Coaches - 20
Hauptman - 7
Jones - 6
Petrie - 5
Shohert Metcalfe - 6
Purugganan - 4
J. Mortimer - ?
M. Rivas - 4
Mock - 3
K. Gunderson - 3

Thursday 10/28 DONE
Coaches - 20
Petrie - 5
Lao - 4
S. Hall - 4
Mock - 4
Jones - 6
Nicklas - 6
Birkland - 4
Bartlett - 7　

Monday 11/1 DONE
Coaches - 20
Hauptman - 7
Jones - 6
Petrie - 5
D. Rivas - 4
Neely - 6
M. Rivas - 4
Mock - 4
Nicklas - 6

Wednesday 11/3 DONE
Coaches - 20
Nicklas - 6
Hauptman - 7
Brady - 5
Petrie - 5
Bartlett - 7
Mock - 4
Jensen - 4
Burns - 4
Anderson - 6

Friday 11/5 - 12:15 DONE
Coaches - 20
Bartlett - 7
M. Rivas - 4
Mock - 4
Hicks - 6
Jones - 6
Jensen - 4
Nicklas - 6
Neely - 6

What's Coming Up!

2010-09-28T22:08:00.001-07:00

Congrats to all the Pumas for a great start to the season!

...Counting down => only 39 Days until NBL XC Championships!

What's coming up next:

Wednesday, 10/6 = 1st NBL and BIG Tri-Meet competition at Foothill Park (Windsor) vs. Piner and Santa Rosa; this meet may determine who will win the boys NBL title this year! Come support the team! -Bus leaving school at 2PM!

Saturday, 10/9 = Splitting Teams:

-Varsity Top 7 Boys/Girls = Clovis Invite, Fresno
-Cars leave MCHS at Noon on Friday, 10/8

-Everyone Else = Crystal Springs invite in Belmont (~1/2 hour south of S.F.)
-Bus leaves MCHS at 6:30 AM on Saturday

...Questions?

Call Greg at (707) 291-2967

GO PUMAS!!!

PANCAKE RUN THIS SATURDAY, October 2nd

2010-09-28T22:00:00.000-07:00

We need drivers for our Pancake Run to the Lowder's this Saturday, October 2nd !

> Leaving Channel Drive at 9 AM
> Runners will arrive at Lowder's on Lawndale Road, Kenwood 10 - 10:30 AM
> Pancakes & swimming at the Lowders 'till Noon!

Contact Greg if you can help,

Cell: (707) 291-2967

Viking Opener Results

2010-09-19T19:02:00.000-07:00

Pumas - great job at Viking Opener this past weekend!

There were many terrific individual breakthrough efforts -- a couple of really good ones that immediately come to mind were Kelly Birkland (18th fastest overall out of 249 girls) and Austin Rivas (13th fastest overall out of 433 boys)!

Following are some more stats for your consideration...

Team Results by Division:

Frosh/Soph Girls - 1st; (17 scoring teams)
Frosh/Soph Boys - 1st; (23 scoring teams)
Junior Boys - 2nd (by 1 point) (13 scoring teams)
Junior/Senior Girls - 3rd; (18 scoring teams)
Open Boys - 1st (19 scoring teams)
Open Girls - 3rd (10 scoring teams)
Girls Composite - 1st of 23 teams
Boys Composite - 3rd of 26 teams

Individual Race Winners:

Lauren Kraus, Frosh/Soph Girls
Martyn "Marlin" Henderson, Open Boys (better being the fisherman than the fish, no?)

Puma Results and PR's (2009 and 2010 Results shown for comparison):

Name	2009	2010
Anderson, Ryan	14:21	11:54	PR	-17.1%
Barker, Sarah	18:12	18:42
Bartlett, Colin	12:18	11:28	PR	-6.8%
Birkland, Kelly		12:59
Brady, Conner		12:53
Christensen, Erik	12:33	12:45
Dippel, Madeline		16:22
Ecker, Alexandra		13:59
Gallagher, Drew		11:45
Gibson, Colin	10:46	10:38	PR	-1.2%
Graham, Taylor	12:57	13:07
Gunderson, Ashley		14:25
Hay, Dante	13:27	11:30	PR	-14.5%
Hayden, Nora	16:05	15:45	PR	-2.1%
Henderson, Martyn		11:04
Herniman, Sam		12:49
Horner, Emilio	11:44	11:08	PR	-5.1%
Jensen, Nicholas		11:36
Jones, Spencer	14:05	11:45	PR	-16.6%
Jones, Tyler	12:36	11:45	PR	-6.7%
King, Michael	12:14	11:39	PR	-4.8%
Kraus, Lauren	12:44	12:01	PR	-5.6%
Lowder, Dallin		12:36
Luft, Harrison	11:50	11:00	PR	-7.0%
Luft, Jake		14:53
Luu, Jonathan		13:22
Lynch, Austin	13:47	12:40	PR	-8.1%
McFarland, Brittni		15:00
Metcalfe, Colin		12:05
Mortimer, Schuyler	12:57	11:43	PR	-9.5%
Murray, Gus	12:01	11:34	PR	-3.7%
Nhan, Alex		13:47
Nicklas, James	12:13	12:04	PR	-1.2%
Nijjar, Harsimar		11:37
Purugganan, Desiree		17:04
Purugganan, Steve		11:05
Ramos, Sophia	13:46	13:32	PR	-1.7%
Rivas, Austin		10:39
Scolari, Beatrix	14:17	13:09	PR	-7.9%
Silow, Adam		12:38
Silverstein, Grant	11:58	11:45	PR	-1.8%
Smith, Myriah		15:11
Sullivan, Sidney	14:47	16:57
Talkington, Lauren		15:51
Thiele, Heidi	13:22	14:23
Thigpen, Brynna	13:09	12:30	PR	-4.9%
VanDenburg, Jaquelyn		15:15
VanDenburg, Paige		15:24

Spring Lake Super Septo Results - Sep 15

2010-09-15T21:42:00.000-07:00

Great racing with many PRs set today! Very good team performances despite missing a few very key people, with #4-5-6 runners making big contributions. Pumas won all 4 divisions.

Varsity results can be found here:
http://www.northbay.com/running/10xc0915.html#vb
Also, follow this link to pictures courtsey of Eric Graham

Link to Many Ed Sias Invitiational Photos

2010-09-13T11:08:00.000-07:00

If you scan through these (hundreds) of excellent photos, you can find many of our runners at Ed Sias.

NEXT RACE = NBL/SCL INTERLOCK THIS WEDNESDAY 9/15!

2010-09-13T07:37:00.000-07:00

What: NBL/SCL Interlock
When: Wednesday, 9/15 JV Girls first race 4PM > JVB > VG > VB
-Cars leave MCHS at 2PM
Where: Spring Lake Course
Competition:
-Santa Rosa (host)-NBL
-Casa Grande-SCL
-Windsor-NBL
-El Molino-SCL
-Cardinal Newman/Ursuline-NBL
-Elsie Allen-NBL
-Rancho Cotate
-Sonoma Acadamy -CMC

VIKING OPENER SATURDAY, 9/18/10 SPRING LAKE

2010-09-13T00:11:00.000-07:00

What: Viking Opener this Saturday, 9/18/10
When: First race starts at 8:35
Where: Spring Lake County Park, Santa Rosa
Course: All divisions, 2.0 miles, rolling hills on dirt trails and paved bike paths

> All MCHS Runners need to check-in with coaches 1 hour before their race or by no later than 9AM; please plan on staying until awards ceremony is done ~1PM!

Complete Race Schedule:

7:30 - 8:30 a.m. Course open for walking
8:35 Junior High Boys and Girls (unlimited)
9:00 Frosh/Soph Boys (5 max.)
9:20 Frosh/Soph Girls (5 max.)
9:45 Alumni
10:15 Junior Boys (5 max.)
10:35 Junior/Senior Girls (5 max.)
11:00 Open Girls (unlimited)
11:25 Senior Boys (5 max.)
11:45 Open Boys (unlimited)
12:10 Team Award Presentation

CHANGES TO OUR COMPETITION SCHEDULE!

2010-09-12T23:45:00.000-07:00

Please Note the following recent changes to our 2010 MCHS XC competition schedule:

10/9/10 = Add Clovis Invite in Fresno (Varsity 7 only) at Woodward Park/State Championship course; all remaining runners will be going to Crystal Springs Invite as per original schedule.

10/16/10 = Delete Cal Poly Invite

10/22/10 = Add Mt. SAC Invite (Roster TBD) plan is to take 18 - 22 runners to this event driving to L.A. > leaving MCHS Thursday, 10/21 at Noon > Racing Friday > Returning Saturday eve. This is the WORLDS LARGEST HIGH SCHOOL XC EVENT with over 6000 athletes! http://events.mtsac.edu/ccinvite/

10/23/10 = Delete Two Mile Time Trial at MCHS

REMINDER: Please let coaches know if you will miss/cannot make races on our schedule!

Great Day of Racing at Ed Sias Invitational! (Sep 11)

2010-09-12T19:22:00.000-07:00

Varsity Girls Start

The Pumas enjoyed another successful edition of the Ed Sias Invitational this past Saturday! It was fun going up against some of the finest Cross Country programs in North Coast Section. For our novice runners, this was a taste for what bigger competitions are about (over 1700 runners took part!) Following is a list of observations and recognitions from the coaches, in no particular order...

...15 of 22 athletes that had previously raced this course improved their time. Following are those who improved their times (Name/New PR/Improvement over Previous Time)

Schuyler Mortimer 12:14 01:05
Dalin Lowder 13:00 01:02
Austin Lynch 13:35 01:01
Lauren Kraus 12:22 00:47
Brynna Thigpen 12:57 00:46
Harsimmer Nijjar 12:07 00:45
Harrison Luft 11:11 00:43
Emillio Horner 11:42 00:24
Gus Murray 12:00 00:23
Myriah Smith 16:28 00:21
Sam Herniman 13:21 00:20
Sophia Ramos 14:14 00:17
Austin Rivas 11:36 00:16
Grant Silverstein 12:05 00:07
Taylor Graham 13:03 00:01

...The Freshman Boys team easily won their race over 17 other schools. In fact, when you combine the results of all the races (including the Frosh/Soph, JV, and Varsity races) our freshman boys were clearly the strongest of the 22 schools at the meet. Leading the pack for the Pumas was Colin Bartlett (#11 frosh out of 264 freshman boys at the meet) and Nick Jensen - #15 frosh overall...

Other "top 10%" performances included

Lauren Kraus - #1 soph out of 225, #5 overall out of 702 girls at the meet
Brynna Thigpen - #7 soph out of 225, #22 overall
Taylor Graham - #11 junior out of 184; #25 overall
Trixi Scolari - #8 frosh out 175; #73 overall
Harrison Luft - #8 soph out of 296, #53 overall out of 1052 boys at the meet
Tim Wuu - #35 junior out 268, #88 overall
Austin Bartlett - #92 among all boys overall

Follow this link for complete meet results...
http://www.northbay.com/running/10xced.html

The much anticipated closing dance party wrapped up the day - then back on the bus back to Santa Rosa!

Next Up: Ed Sias Invitational, Martinez

2010-09-07T12:42:00.000-07:00

WHAT:

Ed Sias Invitational, Hidden Valley Park, Martinez, CA. …a short 2 mile course with a few hills and minor focus on team results/major focus on individual performance …for those of you who have not attended this event before, this is a very relaxed, fun/cool event with loud music and a dance contest right after the last race… about 40 schools competing with 11 different races, including several Frosh/Soph and JV races, giving lots of kids an opportunity to compete within their grade/fitness level.

Coaches will bring pop up tents, athletes should bring water bottles and food to eat for the morning. They have a nicely stocked snack bar – so you might want to bring some money if you intend to buy food.

EVENT WEBSITE: http://www.mdusd.k12.ca.us/collegepark/Track/edsias/edsiasfrontPAGE.html
(check out several video links, including Lauren K leading the Frosh race last year).

DRIVING DIRECTIONS:
http://maps.google.com/maps?hl=en&q=Redwood%20Ave%20and%20Center%20Avenue%2C%20Martinez%2C%20CA

COURSE MAP and ELEVATION DIAGRAM:http://connect.garmin.com/activity/5471168

SCHEDULE:

Bus leaves MCHS at 6:30AM.

Our first race is at 9AM, but there is a coach’s race at 8:30 (Michael Pointer entered!) Entries by race will be finalized by end of the week – we are still confirming our roster. PLEASE CONFIRM YOUR PARTICIPATION OR ABSENCE with Greg this week.

ED SIAS 2010 SCHEDULE OF RACES:

8:30am - Community, JH and Coach's Race
9:00 - Boy's Frosh
9:25 - Boy's Junior Varsity
9:50 - Boy's Frosh Soph
10:15 - Boy's FS AND JV
10:40 - Boy's Varsity SMALL SCHL (MCHS runs in this race)
11:05 - Boy's Varsity LARGE SCHL
11:30 - Girl's Junior Varsity
11:55 - Girl's Frosh Soph
12:20 - Girl's FS AND JV
12:45 - Girl's Varsity SMALL SCHL (MCHS runs in this race)
1:10 - Girl's Varsity LARGE SCHL

Great Start to Competitive Season - Rancho Invite Results

2010-09-04T08:03:00.000-07:00

You can find complete results at Jim Crowhurst's North Bay Running site now.

Please make sure to bookmark this site for future reference (the PD has changed their so called "PD Preps"format and there is no longer a link to the North Bay Running site - you might also give the PD a piece of your mind about their cross country coverage - or lack thereof - more on that on another occasion).

Note that a few names are mispelled in the results (Winn=Wuu, Nwar=Nijjar, etc) Also Alex Ecker and Maddie Dippel had fine runs going leading the pack in the Girls JV but their results are not included since they veered off course. Also note that team scoring is not official - this was done by Jim Crowhurst just for fun - no official team scoring was kept for this meet.

The coaches were very pleased with the performances overall on Friday (even with those that lost their way on the course!) The training we've done so far was not conducive to racing fast on September 3rd -- in fact, we would have expected less racing speed than we saw. This is a good indicator of our base aerobic fitness that will be the foundation for the racing fitness that we will continue to build gradually over the next 6 weeks. We run this course again on October 20 - so it will be fun to see how we've progressed over that time!

Many upperclassman were encouraged with their early season career PR's on Rancho's course -- 22 of the 37 who had run this course before posted best times! Schuyler Mortimer led the pack with a whopping 1 minute, 37 seconds (8.2%) improvement over his best time from last year. Many others came very close to matching their previous bests. Here's the report on the 22 PR's:

Name/New PR/Time Improvement/% Improvement

Schuyler Mortimer 18:12 01:37 8.2%
Austin Lynch 20:06 01:12 5.6%
Myriah Smith 23:24 01:22 5.5%
Drew Gallagher 18:59 01:01 5.1%
Lauren Kraus 18:12 00:53 4.6%
Kelly Birkland 20:42 01:00 4.6%
Tyler Jones 18:27 00:45 3.9%
Martyn Henderson 16:38 00:36 3.5%
Harrison Luft 16:21 00:33 3.3%
Jessica Halverson 20:52 00:31 2.4%
Steve Puruganan 16:57 00:25 2.4%
Brynna Thigpen 19:20 00:27 2.3%
Gretel Petrie 19:47 00:24 2.0%
Emilio Horner 16:43 00:20 2.0%
Daniel Hauptman 15:31 00:18 1.9%
Sophia Ramos 20:35 00:17 1.4%
Taylor Graham 19:43 00:11 0.9%
Colin Gibson 16:01 00:08 0.8%
Sam Herniman 19:30 00:07 0.6%
Gus Murray 17:39 00:06 0.6%
James Nicklas 17:43 00:04 0.4%
Dalin Lowder 20:09 00:01 0.1%

It was also good to see the freshman and other first timers get out and find competitive success over 3 miles. Based on these results, the coaches will be adjusting some of the training groups -- looks like many of us are ready to handle a slightly higher work rate! Great start Pumas!

Rancho Invite This Friday September 3rd!

2010-09-01T22:56:00.000-07:00

OUR FIRST XC RACE OF THE SEASON!!!

Rancho Invite this Friday, September 3rd at Rancho Cotate High School in Rohnert Park

All confirmed athletes will be dismissed from class at 1:45 = BUS LEAVES AT 2PM
-Returning to MCHS ~6:45/7PM!

Race Order= JV BOYS at 4PM > JV GIRLS > VARSITY BOYS > VARSITY GIRLS

Team Pasta Feed on Thursday: (Swimming optional)
When: Thursday 2-Sept
Time: 6-6:30 to 8PM
Where: The Jones’ Home at 603 Scotland Dr
Directions from Maria Carrillo
· Left onto Montecito
· Right only Calistoga Road
· Left onto Hwy 12
· Left onto Los Alamos
· Left onto Scotland Dr

What to bring???
Ø FRESHMAN – French Bread
Ø SOPHOMORES – Salad
Ø JUNIORS – Drinks (NO SODA!)
Ø SENIORS – Desert

24 Hr Run-a-thon Fundraiser Info and Schedule

2010-08-22T13:39:00.000-07:00

What: annual 24 hour run-a-thon fundraiser for Cross Country. This is our one and only fundraiser -- funds are used to pay for transportation, meet entry fees, and lodging for travel meets. The run-a-thon is mostly fun - things we might do while not running: eating, kickball, volleyball, dance party, watching movies, some homework, a little sleep, water balloon fights, etc.

Why: The more we raise, the more opportunities our athletes have to travel and participate in unique and memorable events. We are looking to raise a minimum of $3000 -- which is consistent with what we've raised in the past, and averages to about $45 per athlete on our roster.

How: we keep a baton moving around the track for 24 hours - last few years we have reached around 250 miles (1000 laps) in a 24 hours. Athletes seek pledges by lap or fixed amount donations from friends, family, businesses and anyone else who is interested in supporting one of Maria Carrillo's most outstanding athletic programs. Please let us coaches know if you need a tax letter to document your donation.

Who: we are looking to involve the wider network of MCHS XC supporters. Besides participation by students, there are also opportunities for parents, siblings, alumni, coaches, etc to take part (ie, run). Also - we'll gladly take food contributions over the weekend to fuel our efforts!!

When: Starts Saturday 8AM 8/28; Ends Sunday 8AM 8/29
Each class is responsible for two hour time slots...

Seniors 8AM-10AM
Juniors 10AM-Noon
Sophomores Noon-2PM
Freshmen 2PM-4PM
Parents, Alumni and Coaches 4PM-6PM
Seniors 6PM-8PM
Juniors 8PM-10PM
Sophomores 10PM-Midnight
Freshmen Midnight-2AM
Parents, Alumni and Coaches 2AM-4AM (please help!)
Seniors 4AM-6AM
Juniors 6AM-8AM

Link to 2010 MCHS XC Calendar and Competition Schedule

2010-08-21T15:03:00.000-07:00

Bookmark the following link to reference team calendar info - we will add or revise items as needed through the season.
http://mchsxc.blogspot.com/p/calendar.html

Welcome to MCHS Cross Country! -- The Basics

2010-08-16T20:54:00.000-07:00

Following is a summary of information that may be a useful introduction for families that are new to the cross country program at Maria Carrillo.

Maria Carrillo Cross Country Basics:
Team Philosophy: High School sports should be fun and rewarding for student athletes across a wide spectrum of ability! The coaches’ goal is to create an environment where each individual is valued and respected, each participant is committed to the success and well-being of the team, and where the consistency and quality of training commonly results in significant individual improvement and team competitive success.

We welcome any student athlete that is willing to make the commitment to consistently work toward our common goals, regardless of fitness or ability. However, we also want to respect the competitive aspects of our sport and we require our athletes to achieve a minimum fitness level prior to allowing them to represent MCHS in competition. Our minimum fitness standard is currently 14:00 for 2 miles on the track for boys, 16:30 for girls. In our experience, these goals can eventually be achieved by almost every able-bodied teenager who is willing to go through the effort of getting in shape. We love to help them get there and will provide the support and opportunity if they are willing to stick with it!

The coaches will devote most of their attention recognizing effort and relative improvement, no matter whether the athlete finishes first or last. The fastest runners already get automatic recognition for finishing at the top and getting awards! We want to encourage our future fast runners and to build a supportive team culture by focusing on the process of getting better, no matter where you happen to rank today.

Benefits of cross country: for a few, competitive running is an activity they will be able to pursue in college, and their cross country accomplishments might help as part of their college entry process. For the vast majority, the benefits of participating on our team are developing transferable life skills in a supportive environment: life-long fitness, goal setting, teamwork, pushing through personal boundaries, and developing great friendships.

Training: Our training is designed to allow our athletes to achieve their best in a 3 mile race. This generally involves three principal modes of conditioning – (1) cardiovascular conditioning, (2) endurance or blood-lactate threshold training, and (3) speed repetition or running economy training.

Cardiovascular training is meant to result in adaptations which will improve athlete’s ability to deliver and use more oxygen in their major running muscles (measured by VO2 max). This training mostly involves longer, sustained running at a relatively comfortable pace.

Endurance or lactate threshold training is designed to improve the body’s ability to clear blood-lactate at extended levels of high intensity effort (sustaining effort near VO2 max) This training will involve running some form of intervals at somewhat higher intensity (either on trails, on hills, or on the track) with short recoveries.

Finally, speed repetition/running economy involves shorter but fast running intervals, technique drills, and strength circuit conditioning. The goal of this type of training is to adapt the athlete’s neuro-muscular systems to be able to run at racing speeds with greatest efficiency.

We tend to design each practice to emphasize one of these components, and will generally alternate emphasis so we are not doing the same type of conditioning on successive days. We will change the mix of training, duration, and intensity depending on the athlete’s needs and where we are in the season. Since we have over 60 runners at various levels of fitness and ability training each day, we will generally break into groups targeting a range of duration and intensity to optimize each athlete’s training.

There is a fourth critical element of training that we sprinkle throughout – perhaps the most important of all - we call it fun and good cheer! We try to complete some serious workouts with as much goofiness and humor as we can!

After-school workouts generally last 2 hours – this includes travel up to and back from Annadel or Howarth Park on days when we don’t practice at school. We also ask runners to join with a few friends to complete one long run on their own over the weekend. Depending on the runner this should be at least 40 minutes of continuous easy running and somewhat longer for more mature and experienced athletes.

Total weekly mileage will vary greatly by athlete. Novice runners that have never trained for distance running may start out running perhaps less than 20 miles per week while a very few juniors and seniors that have been running year round through their high school career might be in the mid to high 40's a week at some points in the season. In all cases, we seek to match the duration and intensity of training to the runner's fitness and current needs (ie, "more" is not always better -- we are looking for the optimal level of stimulus that allows the athlete to get faster without risking getting injured, worn out, or sick).

Competitions: High School competition will range between 2 and 3.1 mile courses. Some competitions will involve many teams (invitationals, championship meets), while others will include perhaps 4 to 6 teams (interlocks), and others will have just 2 or 3 teams (league dual or tri meets). The larger invitationals might offer special races by grade (an “only freshman” race, for example) while the smaller competitions might offer only Junior Varsity (JV) and Varsity divisions.

We usually schedule around 12 competitions per season, but the coaches will focus on certain meets for the various training groups within the team. In other words, each runner is only looking to run “their very fastest” at a few meets. We will use the other meets to practice certain racing specific skills or hold some runners out of some meets altogether. The general focus is to allow each runner to achieve their best at the very end of the season.

Team Scoring: XC is like golf in that a lower score is better! In most competitions, a team’s score is determined by the sum of the place finishes of the team’s top 5 runners, although some special meets will use the top 3 or 4 runners. Example – a team that has their top runners finish 1st, 3rd, 4th, 6th, and 8th would score 22 points (1+3+4+6+8 =22 – good enough to win any meet!)

Varsity and Junior Varsity: Some competitions limit participation to only 7 varsity runners, others allow us to enter more than 7 in a varsity race. In the past, we have typically designated our top 9 or 10 or so runners as Varsity. Most meets will offer Varsity and JV races. A few meets like Stanford Invitational and post season meets like NCS and State are limited only to 7 varsity athletes. The North Bay League offers a league championship meet for Varsity (top 7) and JV divisions – so everyone is expected to participate.

We take great pride in our Junior Varsity program. The JV provides a developmental opportunity for future varsity runners and a place to participate for all athletes who achieve our fitness standards. The top JV athletes at MCHS would typically be Varsity athletes at most other local high schools. In 2009, our boys JV team was faster than all but 5 other Sonoma, Mendocino, and Lake County high schools’ Varsity teams, and our girls were faster than all but 4 other's Varsity teams!

MCHS Competitive Legacy

We’ve managed to win some cool stuff while we were having all this fun! In fact, the Cross Country team has arguably been the most successful sports team in Maria Carrillo’s short 13 year history. Here is a brief rundown of the "brag sheet"…

Boys

North Bay League Team Champions - 2003, 2004, 2005, 2006, 2007, 2009
Individual NBL Champions - Jordan Kinley, 1999, 2001; Ryan Aldridge, 2005; Nate Huckaba, 2007
North Coast Section Team Champions – 2005 (Div 2); 2006 (Div 3)
Individual NCS Champion – Steve Laurie, 1997, 1998
California State Championships (Team) - 7th Div III '07, 11th III '06, 12th III '04, 13th II '03, 17th II '05

Girls

North Bay League Team Champions - 2003, 2004, 2005, 2006, 2007, 2008, 2009 (undefeated in NBL competition over 7 seasons – 98 consecutive team wins)
Individual NBL Champions – Amy Robinson, 2002; Kristen Sanzari, 2004; Jacqui Wentz, 2005; Leanne Fogg, 2006; Lauren Curtin, 2007
North Coast Section Team Champions – 2005 (Div 2); 2004, 2008, 2009 (Div 3); 2nd 2001, 2007
Individual NCS Champions – Jenny Aldridge 1999,2000, 2001; Jacqui Wentz, 2005; Lauren Curtin, 2007
California State Championships (Team) - 2nd Div II '04, 3rd III '06, 3rd III '08, 4th III '07, 5th II '01, 7th II '05, 8th III '00, 15th II '02, 15th II '03, 15th III '09.

Each year we look forward to the challenge of adding our mark to this legacy - come and join us!

Puma Alum Jacqui Wentz Sets Collegiate Steeple Record

2010-07-28T09:08:00.000-07:00

Follow the link below to read Jim Crowhurst's story on Jacqui Wentz. Jacqui graduated from MCHS in 2006.

Jacqui steadily improved as a runner in her years at Carrillo. In her senior year, she led the Pumas to the NCS Div 2 team XC title and won the NCS Div 2 Individual XC title. Jacqui went on to participate in XC and track as a collegian at MIT, and continued to steadily improve.

Jacqui just completed a tremendous track season to finish her college career. Read about it here.

* REMINDER * PAC Form + Sports Physicals!

2010-07-12T12:53:00.000-07:00

Any MCHS Athlete coming out for Cross Country MUST complete an athletic packet prior to the first day of practice = 8/17/10!

Each athlete needs to turn in one packet for the entire year. Instructions = use the link below to print a .pdf format of the MCHS Athletic Packet and follow the instructions on the first page.

http://www.mariacarrillohighschool.com/athletics/Pages/AthleticPacket.aspx

...If you don't already have a sports physical scheduled, try calling Santa Rosa Sports Medicine at (707) 546-9400, located at 1255 North Dutton Ave and take advantage of the following times already reserved for sports physicals as follows:

Friday, 7/30 + 8/13 = 1-3PM
Tuesday, 8/3 + 8/10 = 10AM - Noon
Monday, 8/16 = 1-3PM

> The 1st day of MCHS XC Practice is Tuesday, 8/17 = you cannot practice unless you have an Athletic Packet clearance !

Steeple-People at Modesto JC / Junior Olympics

2010-07-12T11:06:00.000-07:00

Check out the Steeple-People's trip to Modesto for Junior Olympics efforts over 2000m steeplechase courtesy of The Modesto Bee.

…There’s an interview with Brynna and Maddy, then a video showing highlights from the 2000 meter Steeple Race. …Check out the guys towards the end in the “gold” PUMA jerseys = Steve first, then Harrison almost lands on someone, Gus swings wide and Grant is on the inside as the video ends he’s still swimming out of the water pit… Cool and funny all at the same time!

2000 Meter Steeplechase Intermediate Girls
===================================================================
1 Dimits, Natalie 1638 Pleasan 7:35.46
2 Lira, Morgan 1638 Unattached 7:58.15
3 Powless, Shayna 1638 Buffalo 7:59.34
4 Rosas-Willett, April 1638 Buffalo 8:23.69
5 Thigpen, Brynna 1638 Unattached 8:23.87
6 Dippel, Madeline 1638 Unattached 10:13.00

2000 Meter Steeplechase Intermediate Boys
===================================================================
1 Deuel, Parker 1638 Pleasan 6:53.63
2 Hodgens, Ryan 1638 Rosevil 6:56.33
3 Yee, Michael 1638 Mission 7:25.17
4 Purugganan, Steve 1638 Unattached 7:27.88
5 Luft, Harrison 1638 Unattached 7:35.18
6 Ernst, Joshua 1638 San Lui 7:47.51
7 Murray, Gus 1638 Unattached 7:50.20
8 Silverstein, Grant 1638 Unattached 7:57.87
9 Hughes, Lorenzo 1638 Beast A 8:37.96
10 Butler, Brent 1638 Umoja T 9:39.85

6PM Runs 5 days/week!

2010-07-07T08:20:00.000-07:00

READY TO START RAMPING-UP YOUR SUMMER MILEAGE?

6PM Runs have expanded!

...We are now meeting 5 days a week starting the week of July 5th - August 6th:

Monday = Howarth Park
Tuesday = Park Trail Road
> New! Wednesday = Howarth Park
Thursday = Park Trail Road
> New! Friday = Howarth Park

UNIVERSAL SPORTS LIVE: U.S. Track & Field National Championships

2010-06-24T14:46:00.000-07:00

LIVE: U.S. Track & Field National Championships on June 26-27.

Don't miss the USA Outdoor Track & Field Championships from Des Moines, Iowa, with headliners Walter Dix and Chaunte Lowe scheduled to compete. Head to UniversalSports.com for the FREE simulstream of NBC's coverage at 3 p.m. ET on Saturday and Sunday, plus recaps, photos and the latest news.

Link: http://www.universalsports.com/track-and-field/index.html

Are You Ready to Steeple...?

2010-06-20T21:09:00.000-07:00

**********IMPORTANT REMINDER**********

IF YOU WANT TO PARTICIPATE IN THE JUNIOR OLYMPICS STEEPLE CLUB:

1) You must be training/maintaing some level of racing fitness over summer

2) You must have these dates/times available to compete on your calendar:

July 9th = Leaving MCHS 10:30 AM for Regional Championships at Modesto Jr. College (race at ~3PM, back at MCHS ~7:30PM)

July 27th = Leaving MCHS 7:00 AM for National Championshps at Sac. City College (race 10:30 AM, back at MCHS ~2:30PM)

3) You must be a member of the USATF club https://www.usatf.org/membership/application/
-Don't wait = you need to sign up now!

4) You must attend at least 2 of these 5 days for steeple barrier practice/hurdle drills (each "practice" is ~45 minutes) at the MCHS track at 7:30 PM:

-Friday, June 25th
-Wednesday, June 30th
-Monday, July 5th
-Monday, July 12th
-Monday, July 19th

Other Information:

-Costs: Entry fees for the race = $6 or $7 per event +~$20 for annual membership to join USATF; + your own food ; Greg will take care of transportation expenses to competitions
-Eligibility is by year born:
“Intermediates” = Born 1994 or 1995
“Young” = Born 1992 or 1993

> Please RSVP to Greg Fogg via e-mail greg.fogg@comcast.net or call for more information at (707)-291-2967)

10 Weeks of Summer Training (a Guideline)

2010-06-06T07:46:00.001-07:00

…Bored just running nothing but distance runs all summer?

…Want to follow a program that will help to prepare you for the rigors of the XC season while maintaining some speed from your track season?

Here’s a guideline to follow for the 10 weeks of summer leading up to the Tahoe Running Camp. …It’s OK to run a bit less than this schedule, or start with more gradual miles, but if you follow this general training regiment, you’ll well prepared for this upcoming XC season!

General Guideline for Miles: Freshmen-Sophomores = 35-40/wk; Juniors-Seniors = 45-50/wk (OK to track minutes vs. miles in schedule below)

"Long" = conversational pace (goal is to increase run time 5 min each week) + do 4 x 150m-200m build-ups after run if possible
"Easy" = conversational pace (goal is to get in "easy" miles to recover, but typically recover from longer run day before).
"Medium" = start with conversational pace, gradually build up to finish ~90% 5K race pace
"Fartlek" = start with 10-15 minute easy pace > surge (at 5K race pace +) > jog (rest) off/on for based on interval in middle of run; finish eas

Push-ups = at least 3 x week: Girls = 8-10 (try to increase +2 each week) Guys = 20-25 (try to increase +5 each week)
Sit-ups/Crunches = at least 3 x week: Girls 20-25 x 2 reps / Guys = 30-35 x 2 reps

2010 SUMMER TRAINING
Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Miles
#1 (May 31)	Long 45-60 min	Easy 45-60 min	30-40 min Easy 4-6 x hill repeats	Long 45-70 min	Easy 45-60 min	Long 45-60 min	Off	30-45
#2 (Jun 7)	Long 50-70 min	Easy 45-60 min	30-40 min Easy 4-6 x hill repeats	Long 50-70 min	Medium 45-60 min	Easy 45-60 min	Off	35-45
#3 (Jun 14)	Long 55-70 min	Medium 45-60 min	30-40 min Easy 4-6 x hill repeats	Easy 45-60 min	35-50 min fartlek with 1 min surge x 5-7	Long 45-70 min	Off	35-45
#4 (Jun 21)	Off	Easy 45-60 min	30-40 min Easy 4-8 x hill repeats	Long 60-80 min	Easy 20 min	Road Race or 5K time trial	Off	30-35
#5 (Jun 28)	Long 60-80 min	35-50 min fartlek with 1 min surge x 7	Easy 45-60 min	Long 60-80 min	Medium 45-60 min	30-40 min Easy 4-8 x hill repeats	Off	35-50
#6 (Jul 5)	Long 60-80 min	Easy 45 min	Fast 3 x 1 Mile w/ 4-5 min break	Long 60-80 min	Medium 45-60 min	Long 60-80 min	Off	35-50
#7 (Jul 12)	Off	Long 60-90 min	30-45 min Easy 6-10 x hill repeats	Long 60-80 min	35-50 min fartlek with 1 min surge x 5-7	30-45 min Easy 6-10 x hill repeats	Off	30-45
#8 (Jul 19)	Long 60-90 min	Medium 45-60 min	30-45 min Easy 6-10 x hill repeats	Long 60-80 min	Easy 20 min	Road Race or 5K time trial	Off	35-50
#9 (Jul 26)	Long 60-90 min	Easy 45 min	Fast 3 x 1 Mile w/ 4-5 min break	Long 60-90 min	Easy 45-60 min	35-50 min fartlek with 2 min surge x 6	Off	35-50
#10 (Aug 2)	Long 60-90 min	Medium 45-60 min	30-45 min Easy 6-10 x hill repeats	Long 60-90 min	Easy 45-60 min	Tahoe Running Camp!	Tahoe Running Camp!	35-50

NCS MOC Boys 2 Mile Video

2010-06-01T09:37:00.000-07:00

Below is Boys 3200m from 2010 NCS MOC Meet. Gus Henry Greenstein and James Earvin Ramirez set lifetime bests one day after graduating from MCHS.

Track and Field Videos on Flotrack

2010 Summer Steeple Chase Club

2010-05-30T09:24:00.000-07:00

FIRST EVER 2010 YOUTH STEEPLE CHASE CLUB

Commitment:

a) USATF Membership: You must register ASAP as a member of the USA Track & Field CLUB (USATF); 1 year fee for youth = $20. https://www.usatf.org/membership/application/

b) Fitness + Steeple Drills: Must maintain reasonable level of fitness over the summer + meet at MCHS track four times over summer for 30 minutes of steeple form drills (dates will be posted on blog)

c) Competition Schedule: 2000 meter (5 laps) Race Schedule:
July 9 = Regionals at Modesto Jr. College (top 3 or top 5 advance; still TBD)
July 27-August 1 (exact date TBD) = Nationals at Sac City College

d) Race Entry Fees: $7 per event; Greg will take care of transportation costs to competitions

Eligibility by year born:
“Intermediates” = Born 1994 or 1995
“Young” = Born 1992 or 1993

RSVP to Greg at greg.fogg@comcast.net or for more information, call Greg (707)-291-2967.

Tahoe Running Camp!

2010-05-30T09:19:00.000-07:00

2010 TAHOE RUNNING CAMP!

When: Saturday, August 7th – Wednesday, August 11th, 2010

Pre-Camp Planning Meeting: At the Fogg’s: Monday August 2nd , 6:00PM (4525 Ranchette Road, Santa Rosa CA 95409)

Cost: $80 per person (checks payable to Greg Fogg)

Logistics: Be at MCHS 8/7 at 9AM > leave at 10AM > 4 nights at Zephyr Cove Campground > returning MCHS 8/11 at 1:30PM for orientation/registration

RSVP via e-mail to reserve your spot: (greg.fogg@comcast.net)
or call Greg Fogg on cell (707) 291-2967

2010 Santa Rosa Summer Runs!

2010-05-30T09:10:00.000-07:00

6PM SUMMER SANTA ROSA RUNS! June 14th – August 5th 2010

-Mondays = Howarth Park Trail Head
-Tuesdays = Park Trail Rd. (Yum! free watermelon on ice!)
-Thursdays = Park Trail Rd.

Note: Park Trail Road is ~1 mile past Howarth Park entrance traveling south off Summerfield Road on the left.

What To Expect: Casual pace runs vary between 40 to 90 minutes; bring your siblings, bring your parents. …If it’s hot, bring your squirt guns!

MCHS XC 2010!

2010-05-13T08:03:00.000-07:00

Hey everyone, will be posting information here for MCHS XC 2010, check back again soon to get the scoop on summer runs, Tahoe Running Camp and more!

-Greg

Off to Fresno! (woohoo!)

2009-11-27T07:18:00.000-08:00

The Puma Girls are at the California State Championships today and will race at 9:05 (!) on Saturday morning. Go Pumas!

Link to live results.
More State Meet stuff here.

Links to (Many) NCS Photos

2009-11-23T11:24:00.000-08:00

NCS Album - Courtesy of
Don Roberts (103 photos)

Girls Division 3 Race (courtesy of Eric Graham - 146 pictures)
Girls and Boys Division 3 Races (courtesy of Margaret Gallagher / dyestat - 163 pictures)
All Races (courtesy Joe Hartman / dyestat - 95 images)
All Girls Races (courtesy Dave Waco / dyestat - 56 images)
All Boys Races (courtesy Dave Waco / dyestat - 61 images)
Girls Race (courtesy Spencer Allen / dyestat - 77 images)

2009 NCS: Girls Repeat as Champions, Boys 8th

2009-11-22T17:50:00.000-08:00

The Maria Carrillo Girls defended their NCS Div III title at Hayward yesterday, while the Boys finished 8th in an extremely competitive field.

Boys: were led by Gus Greenstein's 14th place finish. Gus just missed qualifying for State as an individual (he was the fastest Empire runner at the meet that failed to qualify). As expected, the team competition was very tough, and the Pumas missed finishing 4th and a trip to State by a 45 points. As it turned out, it would have taken an ideal scenario to break into the top 4 - and that was not meant to be this Saturday. As mentioned, the Div 3 race was super competitive - had the Boys raced up in the Div 2 race they would have finished 2nd and qualified for a State berth (finished ahead of D2 2nd place Santa Rosa in composite scoring).

Overall, the Boys finished the year as the 15th fastest NCS team among the 99 teams in all of the 5 divisions. Not as high as we hoped, perhaps, but a very respectable result that everyone can be proud of.

Girls: speaking of ideal sceanrios, the girls put together a very special team performance. The expected close team contest with Campolindo and Acalanes (ranked 6th and 7th in California) did not play out as all 5 of our scorers managed finishes in the top 14. MCHS won with a score of 39 to Campo's 74 and 3rd place Acalanes' 78. Seniors Lauren Curtin (2nd place) and Cara Curtin (6th place) brought home strong performances to lead the Pumas and effectively neutralized Campo's accomplished #1 and #2 runners (MCHS 8 points to Campo's 7). The 35 points winning margin was created by the performance of our #3, 4, and 5 runners: Lauren Kraus (7th), Heidi Thiele (10th), and Brenna Thigpen (14th). These 3 runners were the fastest #3,4, and 5 of any of the 76 scoring teams in all 5 divisional races on the day. In fact, Heidi and Brenna both beat the #3 runners of all 76 teams except for one (Monte Vista in the Div I race).

Given this, it is probably not surprising that the Puma Girls were the fastest of all the 76 teams on the day, and by a fairly substantial margin (interesting to note that 3 of the top 4 NCS teams were in the Div III race). Their combined team time of 93:25 was 20 seconds faster at Hayward than last years Puma squad that went on to take 3rd at State. This is also the 7th fastest team performance for any NCS girls team in the 9 years of racing at Hayward High.

Other superlatives: Lauren Kraus was the fastest freshman girl in the Div III race, and the 2nd fastest in any of the 5 divisional races. Brenna Thigpen was the 3rd fastest frosh in the D3 race, and the 8th fastest overall. Heidi Thiele was the 3rd fastest soph girl in the D3 race, and the 10th fastest overall.

This North Coast Section title was the Puma girls' 4th in the last 6 years. The years they did not win they finished 2nd (to Campolindo each time).

NEXT: California State Championships at Clovis on Saturday, November 28th. The MCHS girls are currently ranked #3 in California in D3 behind perennial Southern Section powers Corona del Mar and Orange Lutheran. These are the same two teams that finished ahead of the Pumas at State last year.

A Picture of Mental Toughness

2009-11-18T13:55:00.000-08:00

There is a story behind this picture. This is Gretel Petrie in the process of winning the 2009 NBL JV race. You might notice she is carrying quite a bit of mud and dirt with her. About two-thirds through the race, Gretel was leading but then took a hard spill coming down a slick trail. She was passed and had to pick herself up and pull herself together over the last mile, but still managed to finish strong to win.

Something to think about -- in life things won't always go the way you hoped. The question is "how you will respond when things go wrong?" Let's be ready to bounce back and finish strong!

Award Banquet Reminder - NCS Logistics Updated

2009-11-18T09:12:00.000-08:00

Friendly reminder - reservation forms and money for December 5th end of season awards banquet are due to Kristina Gunderson by November 24th. Please turn these in to Kristina or the coaches this week (and we know there are still too many of you that have not yet done this!)

Also, please note that depature times to NCS have been moved up:

Girls Varsity Team = leaving MCHS Saturday at 6:30AM with Ruben and Greg
Everyone Else = leaving MCHS at 7:15AM with Michael + parent drivers

NCS and State Meet Logistical Details

2009-11-11T21:40:00.000-08:00

Hello MCHS XC Varsity Parents and Athletes,

Here’s what’s going on for the next few weeks in preparation for our post-season NCS and State XC Championships!

Boys Varsity roster for post season = Gus, Daniel, James, Colin, Jesse, Austin B, Harrison (alternate = Martyn)

Girls Varsity roster for post season = Lauren C, Cara C, Lauren K, Margie, Heidi, TJ, Brynna (alternates = Gretel + Sarah T.)

Saturday, 11/14/09 = Field Trip to Hayward High School :

-Leaving MCHS 1:30PM; arrive at 3PM to run the course > take group to dinner > expect to be back at MCHS 6:30-7PM (no extra drivers needed at this time)

Saturday, 11/21/09 = NCS Championships, Hayward High School (top 4 teams qualify for State Championships):

-Leaving MCHS at 6:30AM (Girls Varsity) and 7:15AM (everyone else) note change!
-Looking for a few extra drivers to help drive MCHS XC athletes/fans not running this day = reply via e-mail to Greg if you can drive + # of passenger seats you have available)

NCS 11/21/09 Schedule:

DIVISION II GIRLS RACE 9:00 A.M.

>> MCHS = DIVISION III GIRLS RACE 9:35 A.M.

DIVISION II BOYS RACE 10:10 A.M.

>> MCHS = DIVISION III BOYS RACE 10:40 A.M.

DIVISION IV GIRLS RACE 11:10 A.M.

DIVISION V BOYS RACE 11:45 A.M.

DIVISION I GIRLS RACE 12:15 P.M.

DIVISION IV BOYS RACE 12:50 P.M.

DIVISION V GIRLS RACE 1:20 P.M.

DIVISION I BOYS RACE 1:55 P.M.

Friday, 11/27/08 (School Holiday ):

-Leaving MCHS at 9AM > stop for light lunch en route > arrive at Woodward Park Course in Fresno by 2PM > leave Woodward Park by 4PM > check into Hotel by 4:30PM; race Saturday AM > should return to MCHS around 5PM

-Hotel details = we are staying at the Fresno Airport Holiday Inn on November 27th. Address: 5090 E Clinton Way Fresno , CA 93727 (559) 252-3611 -Parents: We have rooms for the team, but you will need to reserve your own room if you are coming to spectate. -You can call the Holiday Inn reservations line at 1 800 HOLIDAY (800) 465-4329 -If you cannot get a room, please let Greg know since he has a few "extra" rooms reserved in his name.

Austin Bartlett - Difference Maker

2009-11-08T19:52:00.000-08:00

In case anyone doubts us coaches when we tell them that cross country is a team sport, read the following excerpt quoted from Jim Crowhurst's notes for the 2009 NBL Meet:

Maria Carrillo's Austin Bartlett had a double impact on the team championship. A number 6 runner on a team typically has no effect on the outcome but here it was the deciding factor for two reasons. First his placing before Piner's 5th runner bumped their score from 55 to 56 causing the tie. Then ties are broken by placing of the 6th runners on a team so again his placing (ahead of Piner's 6th runner) was the deciding factor in the league finals match.

Some might say we got lucky in this situation. I would disagree - I think this just highlights one of our team's great strengths - the depth of quality athletes in our "Group 2" that bring tremendous focus and commitment to practice every day and always compete at a very high level. I just see this as another great example of "harambee!"

Great job Austin, and great job Pumas!

Maria Carrillo Covers All the Bases at NBL Finals

2009-11-06T20:28:00.000-08:00

Congratulations to all the Pumas - awesome job today! Once again, MCHS walked away with team awards in all the races - Boys JV, Girls JV, Boys Varsity, and Girls Varsity. The Boys Varsity race was as close as it could get - a tie with Piner was decided by the finish of our 6th place runner (Austin Bartlett).

Click here to see meet results and photos.

MCHS added to its collection of NBL Penants - it was the Girls' 7th in a row, and for the Boys it was their 6th in the last 7 years. For the girls - they have won their last 98 consecutive NBL matchups.

The JV teams had terrific performances. The JV girls were the fastest ever Carrillo girls JV team (and only 6 seconds behind Montgomery's 2002 team!) The JV girls were the 4th fastest squad at the meet - only the MCHS, Montgomery, and Santa Rosa varsity teams were faster. Similiar to the Girls, the Boys JV were the 4th fastest boys team on the course today - finishing only behind the MCHS, Piner, and Santa Rosa varsity teams.

Twenty eight athletes set PRs at the race today, and thus they are eligible for 2 pairs of socks! Here they all are (was missed on the first posting, but Jesse Lucia should also be on the list below - his 16:30 was a 0:10 PR!):

Name	PR Coming In	Time on 11/6	Improved Time	Improved %
Gallagher, Drew	20:55	19:11	1:44	8.3%
Lao, Steven	22:51	20:59	1:52	8.2%
Srisengfa, Tab	25:29	23:27	2:02	8.0%
McFarland, Brett	20:57	19:59	0:58	4.6%
Matoes, Brett	20:37	19:45	0:52	4.2%
Gunderson, Ashley	21:49	21:01	0:48	3.7%
Birkland, Kelly	21:25	20:56	0:29	2.3%
Nicklas, James	18:32	18:08	0:24	2.2%
Ramos, Sophia	21:26	21:00	0:26	2.0%
Smith, Myriah	23:51	23:27	0:24	1.7%
Faust, Kai	21:27	21:06	0:21	1.6%
Thiele, Heidi	19:24	19:08	0:16	1.4%
Silverstein, Grant	18:12	17:58	0:14	1.3%
Halverson, Jessica	21:16	21:01	0:15	1.2%
Thigpen, Brynna	19:31	19:18	0:13	1.1%
Sullivan, Sidney	22:02	21:51	0:11	0.8%
Henderson, Martyn	17:06	16:58	0:08	0.8%
Garza, Margie	19:12	19:04	0:08	0.7%
Herniman, Sam	19:37	19:29	0:08	0.7%
Jones, Tyler	18:26	18:19	0:07	0.6%
Kraus, Lauren	18:57	18:50	0:07	0.6%
Bartlett, Austin	16:44	16:38	0:06	0.6%
Ramirez, James	16:09	16:04	0:05	0.5%
Christensen, Erik	18:11	18:07	0:04	0.4%
Gibson, Colin	16:17	16:14	0:03	0.3%
Talkington, Lauren	24:58	24:55	0:03	0.2%
Lowder, Dalin	19:58	19:57	0:01	0.1%

Videos to Help Visualize Championship Racing

2009-11-03T20:17:00.000-08:00

Following are videos of the 2009 Pac 10 Conference Women's and Men's championship meet.Watch these to help you visualize your own performance this week...

Pictures from Cal Poly Invitational

2009-11-02T13:51:00.000-08:00

Click here or on the image below to see more photos of Cal Poly Invitational, October 17 (thanks to Kristin Thigpen).

Cal Poly

Updates - 2 Mile Time Trial Cancelled, NCS Field Trip, State Meet Lodging Info

2009-11-02T08:38:00.000-08:00

The two mile time trial is cancelled for November 14th
(Varsity Only) We decided we are going to take a "field trip" to check-out the NCS course at Hayward High School around 3PM on November 14. Leaving MCHS at 1:30PM then drive to Hayward High School, then stop in the city for a early dinner.
(Varsity Only) For the State meet, we are staying at the Fresno Airport Holiday Inn on November 27th. Address: 5090 E Clinton WayFresno, CA 93727 (559) 252-3611 - Parents: We have rooms for the team, but you will need to reserve your own room if you are coming to spectate. You can call the Holiday Inn reservations line at 1 800 HOLIDAY (800 4654329) -If you cannot get a room, please let Greg know since he has a few"extra" rooms reserved in his name.

Up Next - North Bay League Championships

2009-10-31T16:39:00.000-07:00

Our next competition, the North Bay League Championships, will be held on Friday, November 6 at Spring Lake. For most of our team, this will be their final cross country competition of the season, and for a few, the last cross country meet of their high school careers.

What's at stake this coming Friday?

4 races to determine league Boys JV, Girls JV, Varsity Boys, and Varsity Girls champions. All 8 schools in the North Bay league will be participating in the meet.
The Pumas have a great tradition of "wow" performances at this competition - we take tremendous pride in delivering our very best efforts at league finals. We would like to join many Carrillo teams from previous years that were able to sweep first place team awards in each of the 4 contests.
Varsity Boys: will face a very tough challenge from Santa Rosa High. The Pumas narrowly won when these schools faced off in their regular season league meet. The Puma boys seek to improve on their 12th all-time team time set last week against Montgomery. Santa Rosa's team ran the 13th fastest team time just two weeks ago - so these teams are very evenly matched.
Varsity Girls: will seek to win their 7th consecutive NBL title and extend their league winning streak to 98 consecutive contests. They will try to improve on their 15th all-time ranking as a team at Spring Lake.
JV Boys: This will be the final competition of the year for our JV teams and a final chance to run best times at the Spring Lake course. Conditions permitting, our goal is to see 9 guys run below 18:00 - including 2 guys under 17:00. The team time goal is to beat the all-time best JV time of 1:27:22 (2005). We will challenge the JV boys to be the 4th fastest boys team time on the day - meaning that they will seek run faster than all but the Varsity teams of 2 other schools in league.
JV Girls: If conditions permit, we think its possible to see 7 girls finish under 22:00 - including 5 under 21:00, and perhaps one under 20:00. The team time goal is to beat the all-time JV best of 1:45:27. Similar to the JV Boys, we will challenge this group to post the 4th fastest team time on the day (including varsity results).

We encourage all parents and friends to make a special effort to come out and support the team this week!

Washington Women Repeat as Pac-10 XC Champs, Stanford Men Unseat Oregon

2009-10-31T11:35:00.000-07:00

Next week is North Bay League Championship week for the Pumas! It's also the beginning of championship season in college running. Follow this link if you are interested in seeing what championship level Cross Country at the NCAA Div I level looks like (has 2008 race highlights and 2009 results).

Washington women held off Oregon to win the women's title on Friday, October 30th, while Stanford unseated Oregon as the Pac-10 men's championship team.

Meet Results - NBL Meet #4 vs Montgomery, CN, Ursuline

2009-10-28T21:39:00.000-07:00

Hey Pumas! How do you feel? You ought to feel GOOD - oh so good. Simply an awesome set of performances today - and great outcomes for every race. Each team - Boys Varsity and JV and Girls Varsity and JV - completed undefeated NBL dual meet seasons today.

Follow this link to see the complete meet results.

For the Varsity Girls, today marked their 90th and 91st consecutive NBL wins. Last time the Puma girls lost in NBL competition was 2002! Their cumulative team time today of 95:38 was the 15th fastest ever team in the 22 year history of the Spring Lake Course, and the 7th fastest Puma girls team. Also, in case you missed it, Lauren Kraus ran 18:57 - the 10th fastest time ever for a freshman girl - (not too shabby). Only Jenny Aldridge and Amy Robinson ever ran faster for the Pumas as freshman.

As impressive as the Girls did, the Boys did even better. Their team time of 80:51 was the 12th fastest ever team and the 3rd best Carrillo team time in the history of the Spring Lake Course. Gus Greenstein became the 30th fastest all-time and the Pumas 5th fastest boy ever with his 15:41. The Varsity Boys are now 88-3 vs NBL competition over the past 7 seasons.

At this point, I know what you are thinking. "That's all very interesting, but what about socks?" I was getting to that. Today we had 29 runners earn socks by running PRs. Great job everyone! Following is the list of PRs - led by Desiree Purugannan's 5:06 improvement (say what?) since her previous Spring Lake run earlier this season! While Desiree's improvement was impressive, the coaches noticed all of our less experienced runners were now fully engaged in real cross country racing instead of "just finishing." Congratulations to all of you - you have graduated to the "next level" of your competitive careers.

Name	Time on 10/28	Previous PR	Time Improved	% Improved
Purugganan, Desiree	24:49	29:55	5:06	17.0%
Dedrick, Jamaeca	22:56	25:30	2:34	10.1%
Gunderson, Ashley	21:49	23:52	2:03	8.6%
Birkland, Kelly	21:25	23:12	1:47	7.7%
Connors, Chris	17:56	19:17	1:21	7.0%
Thigpen, Brynna	19:31	20:52	1:21	6.5%
Halverson, Jessica	21:16	22:16	1:00	4.5%
Kraus, Lauren	18:57	19:40	0:43	3.6%
Nijjar, Harsimmer	19:19	19:59	0:40	3.3%
Lynch, Austin	21:06	21:46	0:40	3.1%
Dearden, Daniel	19:42	20:19	0:37	3.0%
Thiele, Heidi	19:24	20:00	0:36	3.0%
Luft, Harrison	17:01	17:32	0:31	2.9%
Horner, Emilio	17:09	17:38	0:29	2.7%
Matoes, Brett	20:37	21:05	0:28	2.2%
Brady, Connor	19:38	20:02	0:24	2.0%
Lucia, Jesse	16:40	17:00	0:20	2.0%
Murray, Gus	17:57	18:18	0:21	1.9%
Greenstein, Gus	15:41	15:52	0:11	1.2%
Christensen, Erik	18:11	18:23	0:12	1.1%
Graham, Taylor	19:28	19:40	0:12	1.0%
Ramirez, James	16:09	16:18	0:09	0.9%
Gibson, Colin	16:17	16:26	0:09	0.9%
Kerr, Carolyn	22:58	23:10	0:12	0.9%
Petrie, Gretel	20:11	20:21	0:10	0.8%
Henderson, Martyn	17:06	17:13	0:07	0.7%
Lowder, Dalin	19:58	20:06	0:08	0.7%
Ramos, Sophia	21:26	21:33	0:07	0.5%
Hauptman, Daniel	16:04	16:09	0:05	0.5%

NBL Standings after Third Round

2009-10-22T10:31:00.000-07:00

BOYS

5 - 0 Maria Carrillo
5 - 1 Santa Rosa
3 - 2 Piner
3 - 2 Montgomery
2 - 3 Rancho
2 - 3 Ukiah
0 - 4 Cardinal Newman
0 - 5 Elsie Allen

GIRLS
5 - 0 Maria Carrillo (89 consecutive NBL wins)
5 - 0 Montgomery
4 - 2 Santa Rosa
2 - 3 Piner
2 - 3 Rancho
0 - 3 Ukiah
0 - 3 Ursuline
0 - 4 Elsie Allen

End of Season Banquet and Awards Presentation - Saturday, Dec 5

2009-10-22T09:33:00.001-07:00

All athletes and parents are invited to the PUMAS

Cross Country End of Season
Banquet

Awards Presentation

When: Saturday,
December 5, 5:30 to 8:00 pm

Where: Maria Carrillo
High School large gymnasium

Join the team for dinner, a
lively slide show featuring season highlights and an awards presentation.

Cost per dinner is $6.00
(includes pork pulled sandwich, pasta primavera, salad and dessert.) Dinner will
be catered by MCHS culinary class students.

Athletes are asked to please
bring drink donations and uniforms to the banquet.

Please submit your
reservation below with payment to teammate Ashley Gunderson at school or by mailing to Kristina
Gunderson at 2327 Rancho Cabeza Dr.
95404 no later than
Tuesday, November 24. For questions, please contact Kristina at
Kristina_Gunderson@yahoo.com or 695-6462.

Volunteers are needed to
help as follows:

__4:30 – 5:30 set up __
decorations

__8:00 – 8:30 clean
up* __
ice pick up and delivery to gym

(*athletes are expected to
help)

To volunteer, please
contact Kristin Thigpen at 539-1708 or email
at Kristin@thigpendesign.com.

-------------------------------------------------------------------------------------------------------------------------------------------

PUMAS
Cross Country End of Season Banquet

Name:
______________________________________________________________

Phone Number:
________________

Total number of dinners Cost per
dinner Total
Amount Enclosed

__________ x $6.00 each = $________________

Please make checks payable to Kristina Gunderson. Submit
this form with payment to Ashley Gunderson at school or mail to Kristina
Gunderson by November 24. Questions? Please contact Kristina.

Athletes
– remember to bring drink donation and uniform to banquet!

Maria Carrillo Cross Country

Tahoe Running Camp Update (8/2/12 - 8/7/12) = only 9 spots left!

2012 TAHOE RUNNING CAMP OPEN FOR SIGN-UPS!

MCHS XC PAC CRAB FEED FUNDRAISER!

MCHS XC End of the Season Banquet this Sunday, December 11th!

MCHS XC News

Maria Carrillo Alumna Leanne Fogg Qualifies for 2011 NCAA XC Championships!

Mile Time Trial - November 8, 2011

NBL XC Finals This Friday, 11/4/11 at Spring Lake!!!

MCHS XC = What's coming up

Crystal Springs Invite this Saturday 10/8/11

Recap of NBL Meet #1 vs Santa Rosa & Rancho

Half Way Update

Wednesday, 9/21/11 = JV Meet in Petaluma + Tempo 7:30PM

Pasta Feed on Friday, September 16 + Viking Schedule!

The 411 on Viking Invite, September 17

9/7/11 Interlock Results + Upcoming Saturday, 9/10/11 Ed Sias Invite Highlights!

PR Report for Rancho Invite & MCHS Runners of the Week!

Reminder = Workout Monday 9AM Labor Day at Howarth Park + Summary of Next 2 Weeks of Workouts

Race Friday, Sep 2 at Rancho Cotate HS

Pasta Feed on Thursday, September 1!

MCHS Parent Team Meeting Friday + 24 Hour Run-A-Thon Schedule Saturday

MCHS XC 2011 Competition Schedule!

Reminder = Monday Tahoe Running Camp Planning Meeting 6PM at the Foggs

Lowder Pancake Run Saturday, 7/30/11

MCHS XC Garage Sale Reminder = Tomorrow 8AM - 2PM!

Mark the Date!!! -Saturday, July 9th is our MCHS XC Garage Sale

Tahoe Running Camp Roster + Sharon Baer Camp Mom!

Reminder = Group Runs Start Monday, June 6th!

Summer Running Starts June 6th!

2011 Tahoe Running Camp Update = 55 Runners Signed Up And Still Counting!

2011 Tahoe Running Camp (8/6/11-8/10/11) is filling up!

Mark the Date = 2011 Tahoe Running Camp!

Leanne Fogg's / Cal Poly 10 Minute Killer Ab Routine!

END OF THE MCHS XC SEASON BANQUET 12/4/10 6:30PM!

1600 Times from Practice today = WOW!

NBL Championships = 40 out of 50 runners PR!

Hotel Information for NCS + State Championships

Thanksgiving Week Training Change!

MCHS XC Workouts for last 3 weeks of the Season

End Of Season Banquet

Pampered Chef Fund Raiser - November 4

Wine Country 1/2 Marathon Volunteer Names

Healdsburg Wine Country 1/2 Marathon Fund Raiser!

Mt SAC Report - Part I - Freshman Boys

Competition Schedule Updates!

Results - Carrillo at Crystal Springs and Clovis this Past Saturday

Crystal Springs Meet Info - Saturday, October 9

MCHS XC ACTION FOR THIS WEEK

Pancake Run- Awesome Fun!

Calling All Drivers! Message from our Ride Coordinator!

What's Coming Up!

PANCAKE RUN THIS SATURDAY, October 2nd

Viking Opener Results

Spring Lake Super Septo Results - Sep 15

Link to Many Ed Sias Invitiational Photos

NEXT RACE = NBL/SCL INTERLOCK THIS WEDNESDAY 9/15!

VIKING OPENER SATURDAY, 9/18/10 SPRING LAKE

CHANGES TO OUR COMPETITION SCHEDULE!

Great Day of Racing at Ed Sias Invitational! (Sep 11)

Next Up: Ed Sias Invitational, Martinez

Great Start to Competitive Season - Rancho Invite Results

Rancho Invite This Friday September 3rd!

24 Hr Run-a-thon Fundraiser Info and Schedule

Link to 2010 MCHS XC Calendar and Competition Schedule

Welcome to MCHS Cross Country! -- The Basics

Puma Alum Jacqui Wentz Sets Collegiate Steeple Record

*** REMINDER *** PAC Form + Sports Physicals!

Steeple-People at Modesto JC / Junior Olympics

6PM Runs 5 days/week!

UNIVERSAL SPORTS LIVE: U.S. Track & Field National Championships

Are You Ready to Steeple...?

10 Weeks of Summer Training (a Guideline)

NCS MOC Boys 2 Mile Video

2010 Summer Steeple Chase Club

Tahoe Running Camp!

2010 Santa Rosa Summer Runs!

MCHS XC 2010!

Off to Fresno! (woohoo!)

Links to (Many) NCS Photos

* REMINDER * PAC Form + Sports Physicals!