News and Announcements
Newsblast #4 for MV Cross Country: Uniforms & Ed Sias Meet Info
To: Courtney Corda <cjcorda@yahoo.com>
Sent: Thursday, September 10, 2015 3:35 PM
Subject: Newsblast #4 for MV Cross Country: Uniforms & Ed Sias Meet Info
Dear Parents and Students:
Uniforms: Parent volunteers will be distributing
uniforms after practice this Friday (tomorrow) in front of the Cross
Country team shed (behind football snack shack). If you have not already
emailed your online receipt for any uniform purchases, please do so
right away as it makes the distribution go much smoother. (All uniforms
paid by check so far have been logged). Paying on Friday? Print and fill out the form and bring cash or check made to Monte Vista Cross Country.
Ed Sias Invitational This Saturday:
- Buses There: Rise and shine! All athletes must travel to the meet by bus. All boys report to school at 6:45am for the first bus, departing Monte Vista at 7 sharp. Do NOT be late. All girls report by 8:45am for the second bus, departing at 9 sharp. The meet is in Martinez. The first race, the boys' frosh race, is at 9:00am followed by other boys' races. The first MV girls' race is at 11:55am.
- What to Bring: Uniform, sweats, suncreen, and plenty of water, snacks, and lunch (packed in an insulated bag if possile).
- Race Assignments: Download the race assignment PDF from the team's website. This is the final 2-mile race for varsity of the season. From here on out, it'll be 3 miles. And in less than a month, the entire team will be racing 3 miles.
- Meet Info: Visit the Ed Sias Invitational Website for a downloadable meet bulletin, race schedule and other info. Street parking is available for spectators, but allow ample time to find it and walk to course.
- Buses Back / Dismissal: Buses will stay until the conclusion of the awards and the "dance off," an Ed Sias Invite tradition (approximately 2pm). Boys may leave with parents at the end of the boys' races (~11:30am), but obviously are encouraged to stay the day and support the girls and attend the awards ceremony. Girls will stay throughout (boys have the option to leave due to their early arrival) and may either take a bus back to school or may depart with their parents at the conclusion of the awards ceremony.
- Team Area: Athletes will be under Monte Vista tents. Parents are encouraged to attend the meet and establish their own "fan base camp" elsewhere. (Kids need some space and separation to prepare for their races.) Any parent willing to bring and share a tent will be well liked!
- Photos: If you take any good pictures this season of your own athlete or others, please share them with Coach Davis. Email them to mvrunningpix@gmail.com. The more help we get with great photos, the better our team slide show will be at the team banquet. Thanks!
Team Budget Fundraising Status: As of today, per Coach Davis, we are at 52% of our $29,400 goal for parent donations. Our current total includes all checks turned in at the parent meeting and practice. If you have not yet donated, please donate today to help us achieve our bare minimum budget. The team is almost completely funded by parent donations. We are counting on everyone to give at least something if able. The suggested amount is $245 (based on our budget divided by the number of athletes). Additional amounts welcome! Donate online or write a check to MV Cross Country and turn in to any coach. THANK YOU to those who've already donated!
Voluntary Online Donation Progress Tracking: For privacy reasons and also to not put pressure on people to donate, the school is not legally allowed to share with the team the names of donors or amounts donated online. The school can only give us a report showing the total raised. So if you made your team donation online, but did not turn in a printed receipt to a coach, we don't know about it. If you would like to voluntarily let the team know what you have donated so that we can keep an accurate team total without bothering the school bookkeeper for frequent reports of our total raised, please email me or Coach Davis your webstore receipt. We will then remove you from email donation reminders. You are under no obligation to donate or to tell us if you have donated. Our parent fundraising campaign to support the team's basic budget is voluntary. That said, the more families who participate, the easier it will be for our team to raise the $29,400 in parent donations we need to run the program for all of our athletes.
Go Mustangs!
Courtney Corda
Team Parent on behalf of the coaching staff
P.S. Monte Vista Athletic Boosters Explained: Some parents have asked, "what's the difference between giving to Monte Vista Athletic Booster (MVAB) and to Monte Vista Cross Country?". Donations to the Monte Vista Athletic Boosters (MVAB) are NOT the same thing as donations to Monte Vista Cross Country. MVAB is a separate non-profit organization that supports athletics at Monte Vista. The MVAB is not run by the school. It is not legally part of the school. Unlike the MVAB, the Monte Vista Cross Country team is part of the school. It is administered by the school (but the money comes mainly from parent donations). To give you an analogy, the MVAB is like an elementary school's foundation. We encourage you to donate first to the cross country team directly and then, if you can, to donate to the MVAB also. Our cross country team budget is based on the estimate that close to 100% of our team's families will donate the suggested amount of $245 to Monte Vista Cross Country and that at least 18 of our team's families will ALSO purchase MVAB "VIP" Cards (a portion of those proceeds will come back to the cross country team and are included in our budget).
Monte Vista Invitational - Boys and Girls run fastest team times today!
Hotter than hot! The Mustangs were on fire at the 2015 Monte Vista Invite.
It wasn't just the temps that were scorching at race time as the host Mustangs showed they were ready for the course, the conditions, and the competition! The Junior Boys set the tone for the day as they dominated their race from start to finish. From there, the medals kept adding up as the Junior Girls, Soph Boys, Soph Girls, Senior Boys, Senior Girls and Frosh Boys & Girls all had runners in the top 15 for medals! That's how we roll.
While many athletes struggled in the 100 degree heat, the Stangs were as prepared as possible, with very few teammates needing assistance after their races. The same could not be said for many others, as the Sports Med team was busy all afternoon long.
While the Monte Vista Invite does not keep formal team scores, there is a combined "merge" score produced, that takes all the boys races and puts them into one fictitious race. Same with the girls. When that was completed, the MV Boys had by far the fastest team time on the day, easily "winning" the Invite. And while the girls team was short handed due to both illness and injuries, they still had enough horsepower to take the team title as well. Wow, what a day.
Below are the top 5 from each grade race. More details can of course be found on our XC Stats page.
Press Coverage:
NCS "The Scoop"
Cross Country Express
CalPrep Track
Up next - the Ed Sias Invitational in Martinez.
| Boys Races - Top 5 Mustangs | Girls Races - Top 5 Mustangs | ||||
| Junior Boys | Junior Girls | ||||
| Tristan Miller | 10:53 | Meredith Corda | 13:33 | ||
| Nick Vomund | 11:00 | Morgan Dowling | 14:27 | ||
| Daniel Maneloveg | 11:24 | Paige Moldenhauer | 14:41 | ||
| Ben Smiley | 11:29 | Cat Kiser | 15:04 | ||
| Brendan Lau | 11:52 | Cheyenne Friesen | 16:33 | ||
| Soph Boys | Soph Girls | ||||
| Matt Johnson | 11:33 | Alex Wilson | 14:28 | ||
| Carson Sawchuk | 12:28 | Olivia Bame | 15:22 | ||
| Cade Hammond | 13:18 | Karalyn Sawchuk | 15:31 | ||
| Danny Maguire | 13:25 | Megan Bjeldanes | 16:42 | ||
| Josh Elliott | 13:51 | Natalie Couture | 16:52 | ||
| Senior Boys | Senior Girls | ||||
| Tim Chrisman | 11:04 | Brooke Starn | 12:29 | ||
| Peter Davis | 11:38 | Elana Lim | 14:20 | ||
| Lars Enstrom | 14:21 | Emily Gines | 14:23 | ||
| Matthew Vegh | 14:27 | Madi Jeha | 14:38 | ||
| Michael Hegglin | 14:40 | kacy Hussey | 17:48 | ||
| Freshman Boys | Freshman Girls | ||||
| Matthew Kim | 12:59 | Lauren Cervantes | 13:35 | ||
| Wade Moldenhauer | 14:59 | Sidney Isom | 15:03 | ||
| Danny Lane | 15:04 | Annie Starn | 16:08 | ||
| Kian Elahi | 15:27 | Holly Meineke | 16:09 | ||
| Sam Milham | 16:07 | Lillian O'Keefe | 16:17 | ||
| bold = top 15 finisher in race (medalist) | |||||
IMPORTANT PRE-RACE AND RACE DAY INSTRUCTIONS - MV INVITE - CLICK HERE
ALL MV XC ATHLETES SHOULD READ THROUGH THE GUIDANCE BELOW FROM COACH MANDEE!
Hello MV XC Racers and Fans!
Below is a long, but important letter. Please read the MV Invite Notes section carefully. Then, scroll down to your race schedule. Remember, we race by grade, so look for your grade and gender and be ready to follow that schedule Tuesday. All of this information has been posted on the website. Please read it today, as you need to be doing things today in order to prepare for your race Tuesday :)
Be sure to go for a shake out run Monday and follow it up with a set of strides (number and distance varies with experience, but 100-150 yards x 4-6).
Have a great Labor Day!
MV INVITE RACE DAY NOTES
Monday 9/7/15
Returners—if you have an mvxc uniform, find it and bring it Tuesday to race in. New runners, please be prepared to race in black shorts and any top that has any Monte Vista logo on it. If you do not have any MV spirit wear, then a plain, white t-shirt is fine.
• Hydrate well today, drink all day long
• Eat a nutritious, well balanced meal tonight
• Sleep!!! Go to bed early and enjoy late start Tuesday
Tuesday 9/8/15
• Eat breakfast!
• Bring a water bottle to school and drink throughout the day
• Bring a good lunch and eat it
• Bring a snack to eat before your race and another snack to eat after you race
• The later your race the bigger your pre-race “snack” will need to be. Some of you (seniors and freshmen) will need to have a dinner brought to you. See nutrition notes from the website for ideas. It’s never a good idea, however, to try new foods the day of a race.
• Schedule—the race is run by grade and gender, starting with the Junior boys at 4:00. A detailed schedule for each race group will be available at our camp area in Oak Hill Park and is attached to this email.
• Read the schedule and stick to it!
• Find your group (i.e. all sophomore girls find each other, junior boys, find each other, etc.) Coaches will help, but you need to be responsible and do this as well. Your gender and grade teammates are your group for the day. Do the warm up run and drills as a group, as much as possible. We meet at Oak Hill Park!
• Warm-up run—For experienced runners—warm up run for 15-20 minutes—up to Whitegate neighborhood.
• Warm-up run—For new runners—do our normal warm up run, start at the track and run to Stone Valley (the parking lot will be crazy, be careful) go down fire trail, cut into the baseball field, behind the bleachers and finish on the track.
• Dynamic Stretches—Everyone! Do our normal dynamic stretching routine, except…Do not do the lunges or bounds. A copy of these are attached to this email, in case you do not have it memorized and a copy will be at the meet as well. Do these on the north end of the track. This is the end closest to Stone Valley Road. It’s the only part of the track that is not used as part of the race. Be respectful and watch for athletes racing—stay out of their way as you would want them to do for you.
• Note—you are asked to be on the line 15 minutes prior to your race starting. From the line: take strides, arm swings, karaoke, high knees then more strides. Unless you are a Junior Boy, other races will be finishing while you head to the starting line. Find a starting box area as a group (middle of the line is good if you can’t get error on the side towards the parking lot, not the lake). Again, be respectful of runners finishing their race.
• RACE! Have fun! This is YOUR HOME COURSE! You know it best! Awards are 15 deep in each race.
• After your race: Cool down jog of 15-20 minutes depending on your race experience. Again, do this as a group—where you go is up to, but you must go as a group or pair.
• Do static stretches in our base camp area, a list is attached to this email and will be at base camp.
• Stay and cheer on your MV XC Team.
• Plan on staying and helping clean up. This is our big home event of the year and we are the hosts. Staying and cleaning up is expected of every athlete.
MVXC
Pre Race Dynamic Stretch Routine
Warm up run 15-20 minutes
1. Crazy Feet—heels in toes up and out (10 yards), backwards (10 yards), toes in heels up and out (10 yards), backwards (10 yards)
2. Duck Walk—20 yards
3. Knee Pulls—20 yards
4. Toy Soldiers—20 yards
5. High Knee Crossover, in to out—20 yards
6. High Knee Crossover, out to in—20 yards
7. Karaoke—20 yards facing field
8. Karaoke—20 yards facing bleachers
9. Strides—80-100 yards
From the start line:
out and back strides
arm swings
out and back strides
knee pulls
out and back strides
karaoke if time permits
Dynamic Stretches: running-specific movements to improve range of motion; loosen up muscles and joints; and increase heart rate, body temperature and blood flow to prepare the body for workouts and enhance running efficiency. Dynamic stretching is a critical part of a proper warm up and increases running economy, while helping to prevent injuries.
MVXC
Static Stretch Routine
To be completed after cooling down from workouts and races. Take your shoes off and gently hold each stretch for 30 seconds.
1. Point and flex your toes.
2 Hurdlers stretch
3. Butterfly (palms on ankles, pressing legs down with elbows)
4. Butterfly (hands around feet, heels in towards body, elbows bent
5. Pretzel
6. Sit on heels
7. Sit on toes
8. Lunge
9. Lying gluteus stretch (foot tucked under opposite hip, back flat)
10. Standing hamstring stretch (reach and bend at waist, arms hang)
11. Straight leg calf stretch
12. Bent knee calf stretch
13. Standing quad/hip flexors stretch (grab foot with opposite hand)
14. Arms/shoulder stretching (behind and in front of torso)
Static stretches increase range of motion (flexibility), and promote recovery. Long term static stretching results in greater elasticity, which enhances running performance.
RACE SCHEDULE
MVHS INVITE 2015
JUNIOR BOYS RACE TIME: 4:00
You will be dismissed from class after 5th period (2:25pm)
• 3:00 be at Oak Hill Park with your bib on, fed, hydrated and with an empty bladder.
• 3:10: begin warm up drills; start with a warm up run per instructions above, do dynamic stretch routine on the north end of the track (end closest to Stone Valley Road).
• 3:45: be on the start line ready to race. You can take strides from the start in groups, with half going at a time and half keeping your team starting space.
JUNIOR GIRLS RACE TIME: 4:25
You will also be dismissed from class after 5th period (2:25pm)
• 3:25--be at Oak Hill Park with your bib on, fed, hydrated and with an empty bladder.
• 3:35--begin warm up drills; start with a warm up run per instructions above, do dynamic stretch routine on the north end of the track (end closest to Stone Valley Road).
• 4:10--be on the start line ready to race. You can take strides from the start in groups, with half going at a time and half keeping your team starting space.
SOPHOMORE BOYS RACE TIME: 4:50
• 3:50--be at Oak Hill Park with your bib on, fed, hydrated and with an empty bladder.
• 4:00--begin warm up drills; start with a warm up run per instructions above, do dynamic stretch routine on the north end of the track (end closest to Stone Valley Road).
• 4:35--be on the start line ready to race. You can take strides from the start in groups, with half going at a time and half keeping your team starting space.
SOPHOMORE GIRLS RACE TIME: 5:15
• 4:15--be at Oak Hill Park with your bib on, fed, hydrated and with an empty bladder.
• 4:25--begin warm up drills; start with a warm up run per instructions above, do dynamic stretch routine on the north end of the track (end closest to Stone Valley Road).
• 5:00--be on the start line ready to race. You can take strides from the start in groups, with half going at a time and half keeping your team starting space.
SENIOR BOYS RACE TIME: 5:45
• 4:45--be at Oak Hill Park with your bib on, fed, hydrated and with an empty bladder.
• 4:55--begin warm up drills; start with a warm up run per instructions above, do dynamic stretch routine on the north end of the track (end closest to Stone Valley Road).
• 5:30--be on the start line ready to race. You can take strides from the start in groups, with half going at a time and half keeping your team starting space.
SENIOR GIRLS RACE TIME: 6:10
• 5:10--be at Oak Hill Park with your bib on, fed, hydrated and with an empty bladder.
• 5:20--begin warm up drills; start with a warm up run per instructions above, do dynamic stretch routine on the north end of the track (end closest to Stone Valley Road).
• 5:55--be on the start line ready to race. You can take strides from the start in groups, with half going at a time and half keeping your team starting space.
FRESHMAN BOYS RACE TIME: 6:35
• 5:35--be at Oak Hill Park with your bib on, fed, hydrated and with an empty bladder.
• 5:45--begin warm up drills; start with a warm up run per instructions above, do dynamic stretch routine on the north end of the track (end closest to Stone Valley Road).
• 6:20--be on the start line ready to race. You can take strides from the start in groups, with half going at a time and half keeping your team starting space.
FRESHMAN GIRLS RACE TIME: 7:00
• 6:00--be at Oak Hill Park with your bib on, fed, hydrated and with an empty bladder.
• 6:10--begin warm up drills; start with a warm up run per instructions above, do dynamic stretch routine on the north end of the track (end closest to Stone Valley Road).
• 6:45--be on the start line ready to race. You can take strides from the start in groups, with half going at a time and half keeping your team starting space.
To: Courtney Corda <cjcorda@yahoo.com>
Sent: Saturday, September 5, 2015 7:28 PM
Subject: Newsblast #3 for MV Cross Country
Dear Monte Vista Parents:
We hope you are enjoying your Labor Day Weekend! Don't forget that on Tuesday, it's our first meet of the year. Coach Mandee will be sending all the athletes a detailed email with information about the meet soon. If your teen is one of the many who "never checks their email," please give them a heads up to look for this one. Meanwhile, I have some news for you parents...
Monte Vista Invitational: The first shift of volunteers need to be in place at 3:30. Since parking and driving in the school parking lot immediately after school is CRAZY difficult, please plan to arrive early if you are working the first shift. Find race schedule and course details online. Double check your volunteer assignment on Sign Up Genius.
Parent Meeting Recap: Thank you everyone who attended the parent meeting last Tuesday. We had a great turn out! If you couldn't attend or had to leave early, the full presentation, budget, uniform order and team donation form can be found on the team's website. Please email me with any questions not covered in the handouts.
Uniforms & Donations: Thank you to those you have donated already! I'm told we have about $16,000 left to raise. The suggested base donation for 2015 is $245 per athlete (less than last year!). This is based on our team's basic costs divided by the number of runners on the team. There's no fluff in our budget, and, as you know by now, the team is almost 100% supported by parent donations. Athletes can turn in checks payable to MV Cross Country to any coach at practice. Or donate online. Uniforms can also be purchased online. Bring print out of online receipt on uniform pick-up day (or email a copy to me and I'll record it). We haven't picked a date yet for handing out uniforms. Stay tuned -- it will probably be late next week.
Important Date Changes!!! Several dates on our team schedule were tentative and have been changed. The Castro Valley meet has been removed from our schedule. We have added the Scott Bauhs Invitational Meet on Oct. 3. (The coaches understand that some of the athletes have already signed up to take the SAT that day.) The famous Overnight Relay will now be on Sept. 19. Please note the changes! Visit the team calendar page for details.
Overnight Relay Volunteers Needed ASAP: With the move to two weeks earlier than originally expected, we need parents to quickly consider whether they can help with nighttime chaperoning of this ridiculously fun event. Please sign up here if you can help. Read more about how the relay works and review the Overnight Relay team rules (this 2014 version will be updated soon). And, yes, the team has the Nike Invitiational Meet in Concord on the morning of the same day.
Please visit the Volunteering page on our website with all links to other volunteer opportunities for the season. Several new opportunities have been posted. Thank you to all those who've signed up already!
See you Tuesday! Go Mustangs!
Courtney Corda
Team Parent
On behalf of Coach Davis and Coach Mandee
Please click on the "handout" below to access the following documents:
1. Presentation delivered by Coach Mike Davis and Coach Mandee Starn
2. Detailed Fundraising Budget (includes summer run costs)
3. Detailed Main Team Budget
4. Donation and Uniform Order form
A big thank you to all the parents who attended, and a special thank you to all those who have already donated financially and by signing up to volunteer at our events.
Questions concerning the budget can be directed to either the Coaching Staff or to Team Parent Courtney Corda.
GO MUSTANGS!
