…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
- 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!
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).