WHAT’S COMING UP FOR THE NEXT 2 WEEKS

THIS WEEK:

  • Tue, Oct 29: MCHS Track 7pm night Tempo Workout (should – ~8:45pm)
  • Wed, Oct 30: Team Ohana Night, 6-8 pm at Iezza’s House (5556 Pepperwood Road, Santa Rosa, CA 95409)
  • Fri, Nov 1: No School/No organized practice; please run EZ 4-5 miles on your own!
  • Sat, Nov 2: 3200m Time Trial, first race 6pm (4-5 heats/should be done ~7:30-7:45)
    • LINK to Race Roster: 77 athletes between MCHS and Sonoma Academy, across 5 heats! -Races are seeded Slow > Faster, every 20 minutes. IMPORTANT: Please show up at least 1 hr. prior to your race for adequate warm-ups! Please try to stay to cheer on all competitors through the last (fastest) race if you can!
      • Race #1: 6:00
      • Race #2: 6:20
      • Race #3: 6:40
      • Race #4: 7:00
      • Race #5: 7:20

NEXT WEEK:

  • Sat, Nov 9: NBL Championships at Spring Lake (Co-Hosted by Santa Rosa / Cardinal Newman):
    • Total of 10 NBL-Oak + NBL-Redwood Schools Competing: Analy, Santa Rosa, Cardinal Newman, Elsie Allen, Healdsburg, Maria Carrillo, Montgomery, Ukiah, Rancho Cotate, Windsor
    • Race Schedule:
      • 9:00am: Freshmen Boys
      • 9:35am: JV Girls
      • 10:15am: JV Boys (non-Freshmen)
      • 10:50am: Varsity Girls
      • 11:20am: Varsity Boys
      • Awards: 12:15pm (Please stick around to show our MCHS Team Spirit, Unity and Respect for our Competitors! -Individual and Team medals handed out + Regular Season Varsity Team League Pennants and Combined Oak + Redwood Tourney Varsity Team Pennants.
      • Parking: Everyone please park in the Oak Knolls area, be prepared for $7 day use fee! (Only Coaches with supplies can park at Boat Dock on this day)

Check out Coach Marion’s Split Sheets here: LINK (updated 10/23/24)

Latest Training Group Spreadsheet: LINK (updated 10/18/24)

GENERAL INFORMATION:

LINK to Sign-Up Genius “help drive our runners to the park” List (need everyone to please sign-up for ~2 drives a month!)

Summary of MCHS XC ’24 Runners of the Week:

Rancho Invite: Keon Thom / Carlie Trenam

Ed Sias Invite: Milo Wiese / Savannah Fogg

Woodbridge Invite: Austin Petrik / Katie Choe

Farmers Invite: Logan Thompson / Joslyn Tribbey

10/8/24 NBL Meet #1 vs Windsor/Rosa: Aston Rashap / Cate Bisbee

Clovis Invite: Trystan Treinen / Keeley Graziani

10/16/24 NBL Meet #2 vs. Monty/Rosa: Samuel Dodge / Sofia Carollo

10/23/24 NBL Meet #3 vs. Analy/Monty/Windsor: Marian Staroba / Grace Gunderson / Emmett Kirby

LINK to 2024 MCHS XC Competition Schedule (10/14/24 updates in red)

LINK to MCHS XC ’24 Roster and Training Groups/Race Pacing (updated 9/6/24)

LINK to MCHS XC Season Training Phases (updated 8/18/24)

LINK to MCHS XC Season Day-By-Day Training Plans (updated 8/28/24)

LINK to Amazon “Wish List” to purchase misc. supplies in support of MCHS XC

LINK to 2024 MCHS XC Program Flyer

Recommendations for Running Watch for Beginners (Basic Functionality): Garmin Forerunner 55 AMAZON.COM LINK

Recommendations for Specialty Running Stores to get individually “fitted” for shoes:

Fleet Feet, Santa Rosa (XC Athletes get 20% off) STORE WEBSITE LINK

Heart & Sole Sports, Santa Rosa (XC Athletes get 20% off) STORE WEBSITE LINK

Healdsburg Running Company, Healdsburg (XC Athletes get 15% off): STORE WEBSITE LINK

LINK TO OVERVIEW OF “WHAT IS AN OHANA NIGHT?”

LINK TO 4-3-2-1-2 RACE DAY WARM-UP ROUTINE

LINK TO MENTOR PROGRAM INSTRUCTIONS (Updated 10/8/24)

Any Questions, Contact:

MCHS XC Head Coach Greg at [email protected] or call/text (707) 291-2967 

SIGN-UP FOR MCHS XC TEAM REMIND TEXT ANNOUNCEMENTS

  • Track & Field Team Athletes and Parents!  …If you’re NOT ALREADY SIGNED UP for our Remind text announcements, it only takes ~15 seconds!  -Easy as 1-2-3:
    • 1. Enter this as the phone number: 81010
    • 2. Enter this as the message: @mcxc2024c
    • 3. Hit send
  • Note: …If you’re already signed up in Remind for a MC XC group, no need to sign-up again, as we will send messages to all XC groups during the 2024 Fall season! …IF you’re only signed up for a Remind MCHS Track & Field group, you need to join a XC group, since we will only be sending communication during the upcoming Fall ’24 Season to XC groups!

STATS/RESULTS FOR MCHS XC:

Interested in our XC season performance Stats and or comparing performances to our All-Time Lists? …Check out XCStats (Click here for instructions on simple reporting).