Welcome to the 2019 XC Season!

What’s Coming Up This Week (Updated on 8/21)

  • XC Flat Nites:
    • Fleet Feet, Thursday, August 22nd, starting at 6pm
      • Note: For new parents, this a great chance to check out what’s in-stock and available deals on racing flats. These are light weight shoes that can be used both for cross country and track & field distance running.
  • Rancho Invite, Friday, August 23rd
    • Dismiss from Class at 2:15, (no team Bus), leaving MCHS with Coaches, Parents, Athlete drivers at 2:30 PM (OK for athletes to stay in class [depends on race schedule] and drive themselves to Rancho)
    • Race Schedule: 4:00 PM first race = Freshman Boys, then rolling schedule > JVB > JVG > VB > VG (expect 20-30 minute gap between races, so Varsity Boys will start ~5:15-5:30ish )
    • Race Course:
      • Click here for race map.
      • Rancho is a 2.97 course map (green > yellow > red for ~1st mile > 2nd mile > finish)
    • “4-3-2-1 + 2” Instructions on Race Day:
      • 4 = 45 minutes before your race: You should have started your long warm-up “ez” jog to wake up your legs in your race group (stick together, OK to walk portions of the course, not too much…) 
      • 3 = 30 minutes before your race: You should be near the starting line, doing warm-up drills with your group, paying attention to announcements for your race start time
      • 2 = 20 minutes before your race: Finishing up your drills and starting on your pre-race strides
      • 1 = 10 minutes before your race: Meet with coaches for 4- minute pre-race talk, then time for one last stride before the gun goes off
      • + 2 = remember to cool-down at least 2 miles after your race to get the race “junk” out of your legs + to get some decent mileage on race day…
  • Ohana Night. Friday, August 23rd:
    • Ohana means “Family” and this is how the students celebrate the ups and downs of the season together. All runners are encouraged to attend.
    • Time: Immediately following the meet (usually lasts a couple of hours).
    • Location: The Page’s House (606 Scotland Drive, Santa Rosa)
    • What to Bring:
      • Freshman bring drinks
      • Sophomores bring pre-sliced bread
      • Juniors bring salad
      • Seniors bring dessert
  • MCHS New Balance Store closes soon (Saturday, August 24th). See information below for the details.
  • Saturday, August 24th — Team Fundraising / Run-a-thon / MCHS Clean Up. Schedule: click here.
    • The link above has when and where students are supposed to be by class group (Seniors, Juniors, Sophomores, Freshman).


  • All student runners needs to be registered on-line via SportsNet system, including a sports physical. Link to instructions: here.
  • Tip: if you have not yet made a sports physical appointment, try calling Santa Rosa Sports and Family Medicine at 707-546-9400 to get one in ASAP.

MCHS New Balance Store closes soon!

Welcome Pumas! As coaches, we have been very mindful in selecting team gear for student-athlete and fan use. We hope to appear unified as a team, especially while at competitions. Student-athletes will be asked to purchase their own team outfit (see below) for use throughout the season. We hope you can find additional items for your own use that fit your needs and style. Team apparel is only available through the online store.

Apparel must be ordered by SATURDAY, AUGUST 24th to ensure we will have team gear delivered for use this season of competition. Store will close Saturday night. 

VISIT STORE https://www.newbalanceteam.com/team/member/order?orderId=56058


TEAM OUTFIT: These “necessary” items are required for competition. These items will be used before and after competition (during team warm up & cool downs) to ensure a uniform team appearance. 

 Black Solid Half Zip ($48) + Green Short Sleeve Tech Tee ($22.80) + A pair of black shorts (prices vary)

*Please note: While black shorts are a required apparel item for competition, they do not need to be purchased through the New Balance website. There are several New Balance black shorts available for purchase that are very popular and functional for cross country training and racing. 

**Please note: The purchase of apparel or equipment can not be a requirement for participation in public school connected athletics. If a family is unable to purchase the required team outfit, the team will issue a set for season use. Contact Assistant Coach Leanne West for confidential arrangements (phone: (707)291-5168  or email: Lwest@srcs.k12.ca.us). 

Team Communications

  • Bookmark the Cross Country page, which has the latest and greatest information
  • Subscribe to our Team Calendar.
    • Tip: to add the team calendar to your personal calendar app, click “+ Google Calendar”.
  • Sign up for Remind text alerts (see instructions below).
    • Enter this as the phone number: 81010
    • Enter this as the message: @mchsxc2019
    • Hit send.

Key Documents and Links

Team Calendar

Parent’s Page/Checklist

Meet the Coaches

Contact Us:

We strive to be student-focused and parent-friendly (we can’t do this without our amazing parents). If you have any questions, don’t hesitate to reach out to us:

  • Coach Greg Fogg, greg.fogg@comcast.net, (707) 291-2967
  • Team Parent Dana Kapustka, tacdana@gmail.com
  • Recent Freshman Parent (and Webmaster) Samantha Donohue, samanthad707@gmail.com