Montgomery Vikings Cross Country

November 26, 2023

Important Dates:

November 28th - XC Team Celebration
November 30th - Track Meeting
December 2nd - Foot Locker Regionals
December 2nd - Nike Cross Nationals (NXN)

This Week's Practice:
Athletes that will be participating in postseason racing will be reached out directly. For those not participating in postseason racing, let's take this week off. Winter training will be provided to y’all on Tuesday.

CIF State Championships:
Girls Results

Redwood Empire Running Article
Ca.Milesplit Article.
Press Democrat Article.

XC Celebration:
Date: 11/28
Location: Student Union
Time: 6:30pm
Food Sign Ups: XC Banquet 2023

Track Informational Meeting:
Athletes - There will be an information meeting about the upcoming track and field season on Thursday, November 30th at lunch in Room 33.

First Day of Track Practice:
February 5, 2024 @ Montgomery High Track

Thank you:
Thank you! Thank you to all the Athletes, Parents, and Guardians. Thank you for making my first season so special as a coach. It has truly been an honor to coach you all through this season and I am so excited to get the opportunity to coach you all during the track season.

Foot Locker Regionals:
This weekend a few of us have qualified for and will be traveling to Foot Locker regionals championship race to have some fun and gain some great experience at a regional level. Y’all will be going against athletes from Alaska, Arizona, California, Hawaii, Idaho, Montana, Nevada, New Mexico, Oregon, Utah, Washington, Wyoming, and U.S. citizens in Overseas Military Installations. Should be a super awesome adventure. Information was sent out over the past two weeks about Foot Locker Regionals but if you have any questions please don’t hesitate to call me.

Nike Cross Nationals (NXN):
For the second year in a row Hanne has qualified for Nike Nationals this coming weekend! Way to go Hanne! All of Montgomery hasyour back!!

November 19, 2023

Important Dates:

November 25th - CIF State Championships
November 28th - XC Team Celebration

This Week's Practice:
Monday: Montgomery Track @ 3pm
Tuesday: Montgomery Track @ 11am
Wednesday: Parktrail Dr @ 3pm
Thursday: Parktrail Dr @ 9am
Friday: Leave for State Championships

NCS Championships:
Boys Results
Girls Results

Rain, Mud, Slush, Slippery pavement. Yet you all pushed through. You all raced for one another and you all gave it everything you had.

Boys, yesterday showed the tight bond that you all have as a team. Our pre-race and post-race talks are something to hold onto as we train through the winter and prepare ourselves for the Track Season.

Girls, Yesterday showed how important it was to have a 4, 5, 6, and 7 who are willing to push their hardest. You all made it as a team because every single one of you pushed for one another. Way to go!

CIF State Championships:
Friday November 24th:
7:00 am leave via caravan from Coach Kevin’s House.
9:30 am Stop in Modesto (Tuolumne River Bike Trail) for a brief run and stretching. Brunch at Old Mill’s Cafe
12:00 am Back on the road
1:30 pm Woodward Park - Shake out, Shirts, Packet Pick up, Pictures
4:00 pm Head to the Hotel. Shower
6:00 pm Dinner

We will be having a catered team dinner at 6:00 for all athletes and family from Old Spaghetti Factory (pasta, salad, broccoli, bread and dessert) at the hotel in the front lobby/breakfast area. Please text or email Rebecca (707-592-2351) no later than Monday November 20th with the number in your party EXCLUDING your athlete if you wish to join us. I expect it to be about $25-$30 per person. Once she gets a head count she will send the exact pricing and families can venmo her or pay by check or cash.

*THANK YOU Rebecca for putting all the States trip information together!!*

XC Celebration:
Date: 11/28
Location: Student Union
Time: 6:30pm
Food Sign Ups: XC Banquet 2023

Track Informational Meeting:
Athletes - There will be an information meeting about the upcoming track and field season on Thursday, November 30th at lunch in Room 33. Help spread the word and even drag, I mean invite some fellow classmates to it.

Motivation:
The Process: Episode 1
The Process: Episode 2
The Process: Episode 3

November 12, 2023

Important Dates:

November 18th - NCS Championships
November 25th - CIF State Championships
November 28th - XC Team Celebration

This Week's Practice:
Monday/Wednesday/Friday: Parktrail Dr @ 4pm
Tuesday/Thursday: Channel Dr @ 4pm

NCS Championships:
Date: 11/18
Location: Hayward High, Hayward
Arrival Time: 9:00 am

Race Times: Division III Girls - 11:00 am - Hanne, Seelah, Amrie, Serena, Cora, Sydney, Katie
Division III Boys - 12:30 pm - Max, Graham, Ryan, Sam, Tomas, Tristan, Bodhi, Grady (One boy as an alternate)

Spectator Tickets must be purchased in advance at https://gofan.co/event/1156955?schoolId=CIFNCS.

Lunch: We have plans for lunch together as a team for those that are available to join us after NCS. The exact time is based on awards, cooldowns, and breakdown. We will meet at Round Table Pizza 22457 Foothill Blvd. This is very close to the high school.

CIF State Championships:
To qualify for States each team will need to place 4th or better in their race. Top five highest placed individuals (not on an automatic team entry) qualify to States as long as they are within the top top 16 in the race.

Friday November 24th:
7:00 am leave via carpool from Coach Kevin's House.
9:30 am Stop in Modesto (Tuolumne River Bike Trail) for a brief run and stretching. Brunch? Old Mill Cafe?
12:00 am Back on the road
2:00 pm Woodward Park - Shake out, Shirts, Packet Pick up, Pictures
4:00 pm Head to the Hotel. Shower
6:00 pm Dinner

Dinner at the hotel will be catered by Old Spaghetti Factory, much like the Clovis meet. Parents are welcome for $25/pp. A RSVP link sign up will come out to families after NCS.

Practice for the week heading into states will be discussed after NCS but there will be practice even though it is Thanksgiving Break. There will still be practice on Thanksgiving morning.

XC Celebration:
Date: 11/28
Location: Student Union
Time: 6:30pm
Food Sign Ups: XC Banquet 2023

Motivation:
Morgan McDonald || A Historic Senior Season

November 4, 2023

Important Dates:

November 18th - NCS Championships
November 28th - XC Team Celebration

This Week's Practice:
Monday/Wednesday/Friday: Parktrail Dr @ 4pm
Tuesday: Channel Dr @ 4pm
Thursday: Montgomery Track @ 3:45pm

Practice for JV here on out is optional. I would like you all to come on Monday if you are able to, so we can applaud the nice work y’all did at NBLs.

NBL Championships:
Results via XCStats: Girls/Boys

With the unexpected heat factor you all did a great job. Way to represent Montgomery!

NCS Championships:
Date: 11/18
Location: Hayward High, Hayward
Division III Girls - 11:00 am - Hanne, Seelah, Amrie, Serena, Cora, Sydney, Katie
Division III Boys - 12:30 pm - Max, Graham, Ryan, Sam, Tomas, Tristan, Bodhi, Grady (One boy as an alternate)

As we head into this week's training, I want y’all to hold your heads up high. We are going to taper the best we can over the course of a week and a half and get y’all as fresh as we can for NCS.

XC Celebration:
Date: 11/28
Location: Student Union
Time: 6:30pm
Food Sign Ups: XC Banquet 2023

Motivation:
"17 YEARS I HAVEN'T HAD A HOLIDAY" | Anne Haug's Triathlon Devotion | Beyond Human Ep 3 |

October 30, 2023

Important Dates:

November 3rd - NBL Championships

This Week's Practice:
Monday - 4pm Oak Knolls
Tuesday - 4pm Oak Knolls
Wednesday - 3pm Oak Knolls
Thursday - 4pm Channel Dr
Friday - NBL Championships - Spring Lake

League Meet against Santa Rosa:
Way to go everyone! Many many PRs which was awesome to see. I was truly left speechless.

Results via XCStats: Girls/Boys

League Meet against Piner:
Results via XCStats: Girls/Boys

NBL Championships - Spring Lake 11/3:

1:30 - Early Release
2:00 - Arrival
3:00 - JV Boys Race
3:40 - JV Girls Race
4:20 - Varsity Boys Race
4:50 - Varsity Girls Race
5:40 - Awards

XC Team Celebration:
Date/Time: November 28th
Location: Student Union
Start and Approximate End: 6:30pm-9pm
Food and Drinks: Potluck via Parents/Guardians/Coaches/Athletes. Potluck Item List
Captains: Early set-up 6:00 p.m.

Homework:
Going into Friday, We would like y'all to think about your soundtracks for each mile. For those that hung around on Friday, some of your teammates shared what they thought about through the second mile. So let's come up with a soundtrack or a motto that we can tell ourselves the first, second, and third mile. Let's write it out and get them turned in by Wednesday.

Motivation:
The Insane XC Dominance of Claudia Lane

October 22, 2023

Important Dates:

October 26th - League Meet against Santa Rosa
October 28th - League Meet against Piner

This Week's Practice:
This week we have our meet against Santa Rosa and Piner so Monday we will just have a medium/long run. Tuesday and Wednesday we will take it easy to be ready for Thursday.

Flat SAC Invitational:
Thank you Parents/Guardians for taking the time on Saturday to drive your athletes over to Flat Sac. Despite a 2 hour car ride, a bit of fatigue from Clovis and Carrillo just a week before, You all ran really solid. Each and every one of you looked so strong I think we all just had a bit of that lingering fatigue. It was also super awesome how you all trusted yourself in that first mile and going out a bit slower like our game plan was. Yes for a course like Flat Sac, it may have hindered you but it was really good practice for NBL, NCS, and beyond.
Results via XCSTATS: Girls/Boys

League Meet against Santa Rosa:
Thursday (10/26) we are at Spring Lake Regional Park for our meet against Santa Rosa.

JV Boys/Varsity Boys: 4:00pm
JV Girls/Varsity Girls: 4:30pm

League Meet against Piner:
Saturday (10/28) we are at Ragle Ranch Regional Park in Sebastopol for our meet against Piner. The course is 2.78 miles.

Boys start at 9 am and girls at 9:30 am.
All Varsity needs to be available for this meet. If you are not available please let us know ASAP.

Homework:
All athletes homework for Monday and/or Tuesday is to bring a written answer to the following question.

If your name was in the dictionary, what would be the meaning of your name? Would it be an adjective, noun, verb? How would you like to be defined?

Motivation:
Courtney Dauwalter | Ultra running documentary film exploring Courtney's source of will | The Source

October 15, 2023

Important Dates:

October 18th - League Meet against Piner
October 21st - Flat SAC Invitational

This Week's Practice:
Double race week with our league meet against Piner and our race out at Flat SAC. We are going to train through this week to get ourselves ready for NBL Champs.

MCHS League Meet:
Thank you to all of our parent and guardian volunteers for helping out at our last home meet that we hosted. Way to go to all of our Vikings that ran. There were so many PR’s and more importantly so many well run races!
Results via XCSTATS: Girls/Boys

League Meet against Piner:
Wednesday we go against Piner at Foothill Regional Park.

JV Boys/Varsity Boys: 5:00pm
JV Girls/Varsity Girls: 5:30pm

Flat SAC:
Location: Gibson Ranch Regional Park (8558 Gibson Ranch Park Drive. Elverta, CA 95626)

Arrive at: 9:30am

Race Times:
Girls Varsity Small School: 11:30am (Hanne, Amrie, Seelah, Sydney, Cora, Serena, Katie)
Boys Varsity Small School: 12:40pm (Max, Graham, Ryan, Tomas, Bodhi, Oliver, Sam)

If you need a ride please reach out to the coaching staff.

Motivation:
Quick Highlights | 2023 VinFast IRONMAN World Championship, Kona

October 8, 2023

Important Dates:

October 10th - Pasta Feed after practice
October 11th - League Meet against Maria Carrillo

This Week's Practice:
This week we have our league meet against Carrillo on Wednesday. That will change training this week a little. We will be taking it easy on Monday and Tuesday to make sure we are ready for Wednesday.

Clovis Invitational:
Way to go to everyone that raced at Clovis! I hope you all enjoyed the trip just as much as I did.
Take a look at the Redwood Empire article and the video photo links.
Clovis results via XCSTATS: Girls/Boys

Don’t forget to do your HW for Monday’s practice. Take a look at the WhatsApp

Pasta Dinner hosted by the Petersons!:
Pasta dinner after Tuesday's practice (10/10) at 5:45pm at the Petersons! Thank you Grady and Family.

League Meet against Carrillo 10/11:
On October 11 we will be going up against Carrillo. Carrillo has a very large team so it is very important for us to fill as many volunteer spots as possible to make sure the meet is run as efficiently as possible. It will also be one of our closest races of the season and since we are hosting it, we need to make sure it goes as flawless as possible.

Early Release: at 2:30pm

Please go to our League Meet vs Carrillo to sign up for volunteer spots. We are still in need for 3 more volunteers.

Motivation:
Faster Than Ever, But Still Falling Short: My Half Marathon Story

October 1, 2023

Important Dates:

October 6-7th - Clovis Invitational
October 10th - Pasta Feed after practice (more info to come next week)
October 11th - League Meet against Maria Carrillo

This Week's Practice:
Normal practice schedule this week. Back up to full volume. For those going to Clovis, your heavy workout day will be on Tuesday this week while others will be on Monday and Thursday. Friday's practice for Non-Clovis runners will be on your own with a suggested run provided by coaches during the week.

Girls: Don’t forget to turn your homework in on Monday or Tuesday of this week to Kevin or I.

For those going to Clovis, I ask that we take one day off this week to prioritize sleep, hydration, drinking, and homework. I would suggest either Wednesday or Thursday. Through sleep is the only way we allow our bodies to properly adapt and recover. With how amazing you all are and all of your extracurricular activities and or focus on school and running I would like you to take one day this week to take out the running (time) and have some extra time to put towards sleep.

Clovis Invitational:

Athletes going to Clovis: Amrie, Seelah, Hanne, Sydney, Serena, Cora, Katie, Max, Graham, Ryan, Tomas, Tristan, Bodhi, Grady

Tentative Schedule
Friday, October 6th

9:30 a.m. – Early Release
Student athletes need to attend their classes until release time
9:45 a.m. – Caravan Leaves
Drivers are Robert, Kevin, and Shane
12:00 p.m. – Stop for lunch
Athletes need money for lunch
3:00 p.m. – Arrive at Woodward Park for pre-meet (t-shirts can be purchased at this time)
6:00 p.m. – Hotel/Dinner (provided)/Team Activity
9:00 p.m. – Lights out (early a.m. racing)

Saturday, October 7th
Heat sheets will come out in the middle of this week. Looking at this year’s schedule and what races we were in last year this is what we anticipate for the race schedule.

Breakfast provided at the hotel
7:15 a.m. – Division M Varsity Girls
8:05 a.m. – Division M Varsity Boys
9:15 a.m. – The Bill Buettner Championships Girls Race
10:30 a.m. – Caravan Leaves for home
12:00 p.m. – Stop for lunch
Athletes need money for lunch
3:30 p.m. – Arrive at Montgomery High School

Additional information has been emailed out earlier to athletes and their parents/guardians. Please keep a look out for even more as we get closer to the weekend.

League Meet against Windsor:
Great job to everyone at our first league meet of the season and also for your first time racing the home course this season. Results can be found HERE.

League Meet against Maria Carrillo:
On October 11th we will be going up against Carrillo. Carrillo has a very large team so it is very important for us to fill as many volunteer spots as possible to make sure the meet is run as efficiently as possible. It will also be one of our closest races of the season and since we are hosting it, we need to make sure it goes as flawless as possible.

Please go to our League Meet vs Maria Carrillo - Volunteer List

Motivation:
Gustav Iden & Kristian Blummenfelt: Lessons From The Norwegian Train Reign | Rich Roll Podcast
Also watch Jude on Cal Poly XC Winning Delinger and Racing Masters invite

September 24, 2023

Important Dates:

September 28th - Cross Country Photos!!!
September 28th - League meet against Windsor

This Week's Practice:
Normal practice schedule this week. Back up to full volume. Optional Saturday practice at Lawndale Parking lot at 8:30 am.

Eye Opener Invitational:
Way to go everyone at Eye Opener!! Great races for having some missed practices during the week due to the AQI. Results can be found HERE.

Cross Country Photos:
Our team photos and individual photos will be taken on Thursday before our meet against Windsor. Athletes must be dropped off in the Jack Rabbit parking lot by 2:45 fully in their uniforms and prepared for photos. Forms will be given out during the week.

League Meet:
On Thursday we will be going up against Windsor in our first League meet at Spring Lake. Early release is 2:15 with pick up at 2:25. We host this meet and need volunteers. Please go to our League Meet vs Windsor - Volunteer List and sign up for a slot.

The current meet schedule is as follows. Girls JV and Varsity will be combined.

JV boys: 4:00 pm - Cameron, Carter, Cruz, Elliot, Lucas, Oliver, Tien
V Boys: 4:30 pm - Bodhi, Grady, Graham, Max, Ryan, Sam, Tomas, Tristan
JV/V Girls: 5:00 pm - Amrie, Cora, Hanne, Katie, Seelah, Serena, Sydney

Motivation:
The 2023 Berlin Marathon Was Incredible! || Eliud Kipchoge VS. The World

September 17, 2023

Important Dates:

September 23rd - Eye Opener Invitational (JV)

This Week's Practice:
Normal practice schedule this week. This week we get back up to full volume for the next two weeks before going back into a down week into our Clovis trip. On Saturday, there will be optional Saturday practice for those not doing Eye Opener. Time and Place will be discussed this week at practice.

Eye Opener Invitational:
Shollenberger Park in Petaluma, California - Visit the meet website for important parking information.

The course is two very flat loops - one .8 loop followed by a 2.2 bigger loop. For a total length of 3 miles. Paved and dirt trail. You can walk the course until 8:30. If they are on the course after 8:30 they need to stay single file to the left side. Nothing too exciting, but participants usually run some good times. All athletes need to report to the meet by 8:00, except Tien who will need to arrive by 7:00 for race warm-up. If you need a ride reach out to Coach Kevin or Robert

Meet Schedule:
Coaches Meeting: 7:40 am
Mixed Beginngers: 7:50 - if necessary - Any grade
Frosh Boys: 8:30 - Tien
Frosh Girls: 9:00
Soph. Boys: 9:30 - Carter/Cameron/Elliot/Cruz/Oliver
Soph. Girls: 10:00
Jr. Boys: 10:30 - Lucas
Jr/Sr Girls: 11:00
Sr. Boys: 11:30 - Sam

Viking Opener Invitational:
Wow! Thank you to all parents, guardians, and athletes! We are still amazed at how smooth Viking Opener ran and that is truly due to our amazing volunteers (YOU).

Boys Results
Girls Results

Check out Redwood Empire Running articles 2023 Girls Viking Opener and 2023 Boys Viking Opener

Woodbridge Cross Country Classic:
If you all were curious where our very own Hanne Thomsen was, she was at Woodbridge, racing against most of the best athletes in the nation! Read up on the race on Redwood Empire Running's article: Woodbridge Cross Country Classic.

Motivation:
Hard Tempo @ 7000ft // Air Force Cross Country

September 10, 2023

Important Dates:

September 15th - Viking Pasta Dinner
September 16th - Viking Opener Invitational
September 23rd - Eye Opener Invitational (JV)

This Weeks Practice:
Normal practice schedule this week.

Oak Knolls on Monday, Wednesday, and Friday
Channel Drive on Tuesday and Thursday

Training schedule is been posted to our XCStats Interactive Page.

Viking Pasta Dinner:
September 15 at 5:30 pm at Coach Kevin’s House. Practice will finish at 5:15pm

Viking Opener:
We are just under a week away till our Viking Opener Meet!
View our volunteer sign ups here. We are in desperate need for more volunteers. The expectation is minimum of one family member per athlete. Please go to our Volunteer Signup Form to signup for a position.

This is our Snack Bar form.

For those helping with setupplease arrive at the boat ramp at 7am. All others please arrive around 8am. Our major worry this year will be parking and making sure we have enough volunteers to handle parking coordination. I may move some of you around the day of. If you do have any questions this week about Viking and volunteering please don’t hesitate to call me (908-910-8568).

Bob Shor and Lowell Results:
Way to go to all of our Vikings this past week racing at Bob Shor and Lowell. Many PR’s depict the fact we were all on a bigger week of training. Amazing!!

Bob Shor Invitational Boys Results
Lowell Invitational Boys Results
Lowell Invitational Girls Results

After these past two races I am truly very excited to see how we do in the next few races when we are a bit fresher!

Motivation:
The greatest of all time Ironman athletes just finished his last World Championship race this past weekend. THE GREATEST OF ALL TIME | Jan Frodeno 🐐

September 3, 2023

Important Dates:

September 7th - Bob Shor Invitational (see roster below) @ Spring Lake Regional Park
September 9th - Lowell Invitational (see roster below) @ Golden Gate Park, San Francisco

This Weeks Practice:
Bob Shor athletes - Normal practice schedule this week, except Thursday which is meet day.

Lowell athletes - Two changes to your practice schedule.

Monday will be a track workout at 8am or 10am, pick the time which works best for you. If you can't make either time please come to normal 4pm practice at Oak Knolls.
Thursday you are required to attend the Bob Shor Invitational to cheer on your teammates and do your own workout.

Our new training schedule has been posted to our XCStats Interactive Page. As you can see it will be updated on a 3 or 4 week cycle. If you have to miss practice or are wondering what we are doing for the day take a look at the sheet.

Bob Shor Invitational:
Bob Shor Invitational is Thursday (9/7) at Spring Lake. JVB 4:00 pm (2.1M course) VB 5:00 pm (2.97M course). Early release from school will be at 2:20pm and pick up at 2:45 for those individuals running JV only. Those running VB race or Lowell on Saturday will leave for the meet once school is out.

JVB: Lucas Estrada; Carter Graf; Cameron Guenther; Oliver Haupt; Elliot Larsen; Tien Luong; Cruz Tuso
VB: Samuel Weeks

Lowell Invitational:
Lowell Invitational is Saturday (9/9) at Golden Gate Park. Our races will be in the afternoon this year starting at 1pm. We will not know if we are in the first or second Varsity races until Friday evening. Varsity girls need to be at our tent no later than 11:30am and Varsity boys no later than 12:00pm.

VB: Max; Bodhi; Graham; Tristan; Ryan; Tomas; Grady
VG: All of our Girls

Viking Opener:
Volunteers are needed and the more the better! Please take a look below the different roles that we have for our volunteers and then check out the google form to sign up for a role.

Build Crew (7am arrival)
Snack Bar (8am arrival) - Snacks are provided by you, the parents and guardians of Montgomery XC. If you are willing to bring something please put that information here: Snack Bar Sales
Packet Pickup (8am arrival)
Finish Line (8am arrival)
Course Monitors (8am arrival)
Clean Up Crew (11am arrival)

Volunteer Signup Form

Motivation:
The 2023 Barkley Marathons Documentary

August 27, 2023

Important Dates:

September 7th - Bob Shor Invitational (see roster below) @ Spring Lake Regional Park
September 9th - Lowell Invitational (see roster below) @ Golden Gate Park, San Francisco

This Weeks Practice:
Practice will be as follows until the end of Daylight Savings on November, 6th. Practice starts at 4:00 PM and will be at
Oak Knolls on Mondays, Wednesdays, and Fridays
Channel Drive on Tuesdays and Thursdays

Rancho Cotate Invitational Results:
A thank you to our Parents and Guardians for bringing snacks and drinks and for helping with the Santa Rosa Marathon this past week. At many schools these tasks typically come with silence but with the great Montgomery Family it comes with too many snacks and drinks and too many volunteers. But that is what we love to see!! Thank You!

Race results with stats can been viewed on our XCStats page. Girls Results and Boys Results

Bob Shor Invitational:
Bob Shor Invitational is 9/7 at Spring Lake. JVB 4:00 pm (2.1M course) VB 5:00 pm (2.97M course).

JVB: Lucas Estrada; Carter Graf; Cameron Guenther; Oliver Haupt; Elliot Larsen; Tien Luong; Cruz Tuso
VB: Samuel Weeks

Lowell Invitational:
Lowell Invitational is 9/9 at Golden Gate State Park. Our races will be in the Afternoon this year starting at 1pm.

VB: Max; Bodhi; Graham; Tristan; Ryan; Tomas; Grady
VG: All of our Girls

Build Crew (7am arrival)
Snack Bar (8am arrival)
Packet Pickup (8am arrival)
Finish Line (8am arrival)
Course Monitors (8am arrival)
Clean Up Crew (11am arrival)

Volunteer Signup Form

Motivation:
Georgia Taylor-Brown: Heart Of A Lion | Triathlon Racing Short

August 20, 2023

Important Dates:

August 21-24th Practice is back at Oak Knolls at 4pm. See more info below.
August 23rd Parent/Guardian Meeting. See more info below
August 25th Rancho Cotate Invitational - Our first RACE!! See more info below
August 26th: We will be volunteering at the Santa Rosa Marathon again from 9:30am to 2pm. See more info below.

This Weeks Practice:
Practice will be at 4pm at Oak Knolls this week from Monday to Thursday

**As a Parent/Guardian you are in charge of getting your athlete to practice on time and picking your child up from practice. In Spring Lake Park you will need a Regional Park Pass or pay the day use fee to stay in the park during the duration of practice.

Just like last weekend, during the season we will be having optional Saturday practice in the morning at either Parktrail or Channel if there are no races on schedule. These are 100% optional and are only recommended for those athletes that Coach Kevin and Robert have cleared to run 6 days a week.

Parent Meeting:
On Wednesday August 23rd we are going to have our beginning of the season Parent/Guardian meeting in Mr. LaFrance's classroom (rm. 33) at 6:30pm after practice. Full agenda will be released prior to meeting.

Rancho Cotate Invitational:
Our first meet is this Friday at Rancho Cotate High School. Early release will be 2:20pm and pickup will be at 2:45pm. The first race starts at 4pm and will be the Freshman's boys race.

Santa Rosa Marathon Volunteering:
Thank you to those that have signed up to volunteer at the Santa Rosa Marathon!

If you have not signed up yet go to this form: https://forms.gle/7gSanh8mjvFqccgc6

Check your time slot here: Santa Rosa Marathon Volunteering (Responses)

Motivation:
Because our first race is this week! AFXC 2022 | Full Season Highlight

Best,
Robert/Kevin

August 14, 2023

Important Dates:

August 14-18th: Practice is at Oak Knolls at 4:00 pm. See more info below.
August 26th: We will be volunteering at the Santa Rosa Marathon again from 9:30am to 2pm. Please make a note on your calendar. This is a big fundraiser for us so we would love for you to come out and volunteer. See more info below.
Go to our Calendar page for our meet schedule.

This Weeks Practice:
This week we are back at normal school year practice time and we are going to be at Oak Knolls this week instead of rotating practice locations during the week. Practice will begin at 4:00 pm.

This is our new training schedule sheet for the season. As you can see it will be updated on a 3 or 4 week cycle. If you have to miss practice or are wondering what we are doing for the day take a look at this sheet: https://docs.google.com/spreadsheets/d/1Fz1x3I-Jlg5ES56t3-iDw7t-K3vmuFwfjJ2gzIbg358/edit?usp=sharing

Athlete Physicals:
As of this morning all Athletes that we have expected are cleared for practice! Thank you Parents and Guardians!

Santa Rosa Marathon Volunteering:
Thank you to those that have signed up to volunteer at the Santa Rosa Marathon!

If you have not signed up yet go to this form: https://forms.gle/7gSanh8mjvFqccgc6

Check your time slot here: Santa Rosa Marathon Volunteering (Responses)

Motivation:
Ashleigh Gentle, Max Neumann: The Aussie Way | Countdown to PTO Asian Open 🇸🇬

Our New Vikings:
If you are new to The Montgomery Viking Family we welcome you to reach out at any time with any questions or concerns about practice.

Best,
Robert/Kevin

July 31, 2023

Important Dates:

This Week's Practice Schedule: Mr. LaFrance will be running practice
- August 1st and 2nd Parktrail Dr at 5:30pm
- August 3rd Channel Dr at 8:30am
August 26th: We will be volunteering at the Santa Rosa Marathon again from 9:30am to 2pm. Please make a note on your calendar. This is a big fundraiser for us so we would love for you to come out and volunteer. See more info below.
Our XC Schedule has been posted to VikingXc.com take a look and start saving those dates.

This Weeks Practice:
Over camp some athletes and coaches tested Positive for COVID so there will be a slight change to practice this week. This is the time to train though so if you are healthy and able to please come to practice or do training on your own. Go to Montgomery XC Summer Training for workout information and reach out if you have any questions. If you are healthy please please try and get in the training on the sheet.

Camp
We just got back from our Summer Camp and other than COVID I think we all had an amazing time! I know I surely did!!! Check out our Instagram page @vikingxc for some photos of the camp.

Athlete Physicals:
Parents and Guardians, the time has come to schedule your athlete physicals. This is really important to get scheduled now so your athlete can practice at our first official Cross Country Practice when the school season begins in August. Once completed be sure to upload it to SportsNet Inc., for help with SportsNet go to the Online Athletic Clearance page on the Montgomery website.

Our New Vikings:
If you are new to The Montgomery Viking Family we welcome you to reach out at any time with any questions or concerns before our first practice.

Best,
Robert/Kevin

July 24, 2023

Important Dates:

July 26-30th: Summer Running Camp. See info below.
August 26th: We will be volunteering at the Santa Rosa Marathon again from 9:30am to 2pm. Please make a note on your calendar. This is a big fundraiser for us so we would love for you to come out and volunteer. See more info below.
Our XC Schedule has been posted to VikingXc.com take a look and start saving those dates.

Motivation:
Get psyched for Camp by watching this: The Season: Ole Miss Cross Country - Day One (2019)

Running Camp:
We embark on our Summer Camp Journey at 2pm from Coach Kevin’s House (3370 Dartmouth right around the corner from school) on Wednesday! Please do not be late! We will have plenty of drivers and room for your kid for the carpool, just make sure that they brought money and or packed dinner as we plan to take a dinner break on our way.

Wednesday evening we will be picking sleeping spots and doing a small camp activity that will set camp up for lots of fun!

Go to our Summer Running Camp page for more information and the waiver link if you haven't filled it out yet.

Santa Rosa Marathon:
Each year we volunteer at the Santa Rosa Marathon for packet pickup. This year it is August 26th from 9:30am to 2pm. If you can volunteer please sign up to volunteer here: Santa Rosa Marathon Volunteer Sign Up. This is one a great fundraiser for our team.

Our New Vikings:
If you are new to The Montgomery Viking Family we welcome you to reach out at any time with any questions or concerns before our first practice.

Best,
Robert/Kevin

July 17, 2023

Important Dates:

July 22nd: Optional destination run. We will be meeting at Coach Kevin’s house (3370 Dartmouth right around the corner from school) at 8:30 am and carpooling to Shell Beach - Kortum Trail for our long run. Pack a lunch or some money just in case you need a snack. If you plan to come please text Robert (908-910-8568) or let one of the coaches know at practice so we can start planning the carpool.
July 26-30th: Summer Running Camp. See info below.
August 26th: We will be volunteering at the Santa Rosa Marathon again from 9:30am to 2pm. Please make a note on your calendar. This is a big fundraiser for us so we would love for you to come out and volunteer. See more info below.
Our XC Schedule has been posted to our calendar page take a look and start saving those dates.

Motivation:
Need some pep in your step: Gabe

A Night with Olympian Kim Conley
This Wednesday, July 19th, Fleet Feet Santa Rosa is hosting an epic night with the two-time Olympian, Santa Rosa native, and Montgomery Alumni Kim Conley! Go to Fleet Feet Santa Rosa's website for information and to reserve a free spot.

Running Camp:
This year's running camp will be in Arnold, CA at the LaFrance's Cabin. It will run from July 26-30th. We will be arriving the evening of July 26 and leaving the morning of July 30th. We ask for a donation of $120 which will cover costs for food, lake passes, housing, gas, and camp insurance. If your athlete needs a scholarship in order to participate please let the coaching staff know as soon as possible. We currently have 6 waivers out of the 17 that have said they are interested in camp. Please fill out this waiver: Montgomery High School XC Camp 2023 waiver and return it to the coaching staff in person or via RunRobertFast@gmail.com.

If any parent or guardian would like more information please feel free to email or call Coach Robert (908-910-8568).

Quick daily schedule:
AM- Run, Breakfast, Class
Mid Morning to Afternoon- Free time including swimming/paddle boarding/kayaking. Lunch on your own provided by us.
Mid Afternoon to Evening- Group Activity (hiking, games, relay, etc)
Evening- Dinner together, and movie.

Our New Vikings:
If you are new to The Montgomery Viking Family we welcome you to reach out at any time with any questions or concerns before our first practice.

Best,
Robert/Kevin

July 10, 2023

Important Dates:

July 11th: Last and Final Bob Shor Summer Track Series - As a program we provide our services to Empire Runners as a fundraiser for our team. Any extra hands to volunteer will be much appreciated. This will also be our practice for Tuesday the 11th.
July 15th: Optional destination run. We will be meeting at Coach Kevin’s house (3370 Dartmouth right around the corner from school) at 8:30 am and carpooling to Point Reyes National Seashore for our long run. Pack a lunch or some money just in case you need a snack. If you plan to come please text Robert (908-910-8568) or let one of the coaches know at practice so we can start planning the carpool.
July 26-30th: Summer Running Camp. See info below.
August 26th: We will be volunteering at the Santa Rosa Marathon again from 9:30am to 2pm. Please make a note on your calendar. This is a big fundraiser for us so we would love for you to come out and volunteer. Next week I will include the sign up page.
Our XC Schedule has been posted to our calendar page take a look and start saving those dates.

Motivation:
Need some pep in your step, my two favorite races from the USA Champs: Nur holds off Chelimo in tight 5K National title finish | NBC Sports & Krissy Gear's UNBELIEVABLE KICK steals steeplechase National title from Emma Coburn | NBC Sports

Running Camp:
This year's running camp will be in Arnold, CA at the LaFrance's Cabin. It will run from July 26-30th. We will be arriving the evening of July 26 and leaving the morning of July 30th. As discussed last week at our parent/guardian meeting the price has not been finalized but we do plan it being between $100-120 and will cover costs for food, lake passes, housing, gas, and camp insurance. If your athlete may need a scholarship in order to participate please advise the coaching staff as soon as possible. We currently have 17 athletes interested in our summer camp. Please fill out this waiver: Montgomery High School XC Camp 2023 waiver and return it tothe coaching staff in person or via RunRobertFast@gmail.com.

Our New Vikings:
If you are new to The Montgomery Viking Family we welcome you to reach out at any time with any questions or concerns before our first practice.

Best,
Robert/Kevin

July 3, 2023

Important Dates:

July 4th: NO PRACTICE
July 8th: Our first optional destination run. We will be meeting at Coach Kevin’s house (3370 Dartmouth right around the corner from school) at 8:30 am and carpooling to Salmon Creek for our long run. Pack a lunch or some money just in case you need a snack. If you plan to come please text Robert (908-910-8568) or let one of the coaches know at practice so we can start planning the carpool.
July 11th: Last and Final Bob Shor Summer Track Series - As a program we provide our services to Empire Runners as a fundraiser for our team. Any extra hands to volunteer will be much appreciated. This will also be our practice for Tuesday the 11th.
July 26-30th: Summer Running Camp. See info below.
Our XC Schedule has been posted to VikingXc.com take a look and start saving those dates.

Motivation:
Need some pep in you step: Backyard Ultra Marathon Documentary - JUST ONE MORE LAP

Running Camp:
This year's running camp will be in Arnold, CA at the LaFrance's Cabin. It will run from July 26-30th. We will be arriving the evening of July 26 and leaving the morning of July 30th. As discussed last week at our parent/guardian meeting the price has not been finalized but we do plan it being between $100-120 and will cover costs for food, lake passes, housing, gas, and camp insurance. If your athlete may need a scholarship in order to participate please advise the coaching staff as soon as possible. We currently have 17 athletes interested in our summer camp. Please fill out the Montgomery High School XC Camp 2023 waiver and return it tothe coaching staff in person or via RunRobertFast@gmail.com.

Our New Vikings:
If you are new to The Montgomery Viking Family we welcome you to reach out at any time with any questions or concerns before our first practice.

Best,
Robert/Kevin

June 26, 2023

Important Dates:

We are having a Summer Running Club Parent/Guardian meeting on June 28 at 6:30 pm at Coach Kevin's House (3370 Dartmouth right around the corner from school) as well as on Zoom. We will be going over Summer Running Camp and as well as some key dates. If you are unable to make it we will send out an email afterwards which topics and key questions that were brought up.
Tuesday TUESDAY TUESDAY (June 27th)!! Starts our first Summer Run Club Practice at Montgomery High School at 5pm at the Track. We will be doing some quick introductions and then going for a quick run. We ask that y’all stick around to help out/cheer on/ or maybe even run at the Bob Shor Summer Track Series. These meets are really fun and are just about community involvement. Pick a random event or maybe even an event you have never done and give it a try. We can not wait to see you all!
June 28th: We will be starting normal summer runs switching between Channel Dr, Parktrail Dr, and some optional fun destination runs. You can check the Summer Schedule for dates/times/places.

Athlete Physicals:

Parents and Guardians, the time has come to schedule your athlete's physicals. This is really important to get scheduled now so your athlete can practice at our first official Cross Country Practice when the school season begins in August.

Motivation:
Need some pep in your step: RUN FOR GOOD - Running Motivation

Running Camp:
This year's running camp will be in Arnold, CA at the LaFrance's Cabin. It will run from July 26-30th. We will be arriving the evening of July 26 and leaving the morning of July 30th. The coaching staff has just begun planning scenic hikes, runs, swims, games, class (that is right Summer School!), and much much more!!! We plan to share the cost, rides, and waivers with parents/guardians very soon. If your athlete is interested in Summer Running Camp please fill out this Google Form to let Coach Kevin and Coach Robert know: 2023 Summer Camp Interest Form.
A lot of this information will be discussed at Wednesday's parent/guardian meeting.

Our New Vikings:
If you are new to The Montgomery Viking Family we welcome you to reach out at any time with any questions or concerns before our first practice.

Best,

Robert (908-910-8568)
Kevin (707-569-4247)

June 19, 2023

Important Dates:

We are having a Summer Running Club Parent/Guardian meeting on June 28 at 6:30 pm at Coach Kevin's House (3370 Dartmouth Dr - right around the corner from school) as well as on Zoom. If you or your athlete have any questions on upcoming events/practices we would love to see you there. We will be going over Summer Running Camp and as well as some key dates.
Our optional training plan is now a week in! Check the Summer Training Page. Feel free to update either coach with your progression or feel free to ask us any questions.
We had our first Bob Shor Summer Track Series last week and it went fantastic!! So many of you came out to volunteer which we are so thankful for! As a program we provide our services to Empire Runners as a fundraiser for our team. Our next one is June 27th! It is also our first day of practice.
June 27th: Starts official Summer Training (5:00pm @Montgomery HS). For our first practice we will be meeting at Montgomery HS before the Bob Shor Track meet to go for a little run and have some introductions. Then if you could stick around to help out at the track meet that would be wonderful. You could even RUN! Check out the schedule at Bob Shor Summer Track Series and sign up on the day if you would like.
June 28th: We will be starting normal summer runs switching between Channel, Park Trail, and some optional fun destination runs. You can check the Summer Schedule for dates/times/places.

Motivation:
Need some extra Motivation to get out the door today or get a bit excited for your own Montgomery XC Summer Camp: The Season: Ole Miss Cross Country - Run For Each Other (2022)

Running Camp:
This year's running camp will be in Arnold, CA at the LaFrance's Cabin. It will run from July 26-30th. We will be arriving the evening of July 26 and leaving the morning of July 30th. The coaching staff has just begun planning with scenic hikes, runs, swims, games, class (that is right Summer School!), and much much more!!! We plan to share the cost, rides, and waivers with parents/guardians very soon. If your athlete is interested in Summer Running Camp please fill out this Google Form to let Coach Kevin and Coach Robert know: 2023 Summer Camp Interest Form.

Our New Vikings:
If you are new to The Montgomery Viking Family we welcome you to reach out at any time with any questions or concerns before our first practice.

Best,

Robert/Kevin

Robert (908-910-8568)
Kevin (707-569-4247)

June 12, 2023

Hello Montgomery Vikings Athletes, Parents, and Guardians!!

Important Dates:

Our optional training plan begins today! Check the Summer Training Page. If you have any questions please reach out to Coach Robert or Coach Kevin.
Tomorrow is our first Bob Shor Summer Track Series (5:45-8pm @Montgomery HS). The Montgomery XC team will be providing our services to Empire Runners as a fundraiser for our team. We would love/need some volunteers to make sure that we can run these track meets efficiently. If you or your athlete are available to volunteer come on by!
June 27th: Starts official Summer Training (5:00pm @Montgomery HS). For our first practice we will be meeting at Montgomery HS before the Bob Shor Track meet to go for a little run and have some introductions. Then if you could stick around to help out at the track meet that would be wonderful.
June 28th: We will be starting normal summer runs switching between Channel, Park Trail, and some optional fun destination runs. You can check the Summer Schedule for dates/times/places.

Summer Training:
Learn from a Collegiate National Champion the important tips of Summer Training: How to Improve in CROSS COUNTRY || Summer Training Tips by Allie Ostrander.

Running Camp (Same as Last Week):
This year's running camp will be in Arnold, CA at the LaFrance's Cabin. It will run from July 26-30th. We will be arriving the evening of July 26 and leaving the morning of July 30th. If your athlete is interested in Summer Running Camp please let Coach Kevin and Coach Robert know by filling out this form: 2023 Summer Camp Interest Form.

Our New Vikings:
Hello and Welcome our new Montgomery Vikings! If you are interested in Cross Country in the Fall coming out, our summer practices are a great introduction to both the sport and our fantastic team of amazing individuals. Don’t worry, we welcome everyone of all skill levels! Running is one of the only sports that is simply about giving your best no matter what time/talent you have.

We hope to see some of you tomorrow at the Summer Series meet at Montgomery High School!
Best,
Robert/Kevin

June 5, 2023

Hello Montgomery Vikings Athletes, Parents, and Guardians!

I hope you all had a good last week of school! In this week's newsletter I am going to list some important dates and details along with a brief discussion on summer training.

Important Dates (in chronological order):

June 12: Optional on your own training begins. Check the Summer Training Page. If you have any questions please reach out to Coach Robert or Coach Kevin.
June 13: Bob Shor Summer Track Series (5:45-8pm @Montgomery HS) The Montgomery XC team will be providing our services to Empire Runners as a fundraiser for our team. We would love/need some volunteers to make sure that we can run these track meets efficiently. If you or your athlete are available to volunteer on any of these dates (June 13, June 27, July 11) please email Coach Robert (RunRobertFast@gmail.com)/Kevin (kevin@kelmapping.com).
June 27th: Starts official Summer Training (5:00pm @Montgomery HS). For our first practice we will be meeting at Montgomery HS before the Bob Shor Track meet to go for a little run and have some introductions. Then if you could stick around to help out at the track meet that would be wonderful.
June 28th: We will be starting normal summer runs switching between Channel, Park Trail, and some optional fun destination runs. You can check the Summer Schedule for dates/times/places.

Running Camp

This year's running camp will be in Arnold, CA at the LaFrance's Cabin. It will run from July 26-30th. We will be arriving the evening of July 26 and leaving the morning of July 30th. If your athlete is interested in Summer Running Camp please let Coach Kevin and Coach Robert know by filling out this form: 2023 Summer Camp Interest Form.

XCStats

This season we will be using XCStats for communication and each athlete needs to create an account. Please see directions below in the May 25th post.

Importance of Summer Training

If you have not done so yet, please please take some time off of running before hopping back into summer training. Your skeletal system takes about a month to recover from stress whereas your muscular system takes about two weeks. Starting on June 12th will give you plenty of time off and will give you about two weeks before we start the Summer Running Club to sort of get back in the groove again. If you take a look at the summer training schedule, it is nothing crazy. Summer is all about building up a nice strong foundation so you can have something to work off of when Fall Cross Country training begins. For those that were on Girls Varsity last year or if your goal is to be on Girls Varsity this year, this becomes really important since our goal as coaches will be to get y’all to peak at states rather than before states while also keeping you highly motivated and injury free for the long season that this depends on. You will also see within the Summer Training Schedule, strength and form exercises. If you have worked with me this past Spring you will know how important form is to me and how important I think form is for you as a runner. Please feel free to reach out if you do have any questions or concerns.

Best,

Coach Robert/Kevin

May 25, 2023

Hello Montgomery Vikings Athletes, Parents, and Guardians!

Today we had our XC meeting with your athlete and we discussed important dates and details.

Important Dates (in chronological order):

June 12: Optional on your own training begins. Check the Summer Training Page. If you have any questions please reach out to Coach Robert or Coach Kevin.
June 13: Bob Shor Summer Track Series (5:45-8pm @Montgomery HS) The Montgomery XC team will be providing our services to Empire Runners as a fundraiser for our team. We would love/need some volunteers to make sure that we can run these track meets efficiently. If you or your athlete are available to volunteer on any of these dates (June 13, June 27, July 11) please email Coach Robert (RunRobertFast@gmail.com)/Kevin (kevin@kelmapping.com).
June 27th: Starts official Summer Training (5:00pm @Montgomery HS). For our first practice we will be meeting at Montgomery HS before the Bob Shor Track meet to go for a little run and have some introductions. Then if you could stick around to help out at the track meet that would be wonderful.
June 28th: We will be starting normal summer runs switching between Channel, Park Trail, and some optional fun destination runs. You can check the Summer Schedule for dates/times/places.

Communication

Kevin and Robert believe that keeping you as a parent/guardian in the loop is going to be key to a successful season. We will post weekly newsletters on this page along with having scheduled zoom calls or meetings to take any questions and to discuss what important things are coming up next.

Running Camp

This year's running camp will be in Arnold, CA at the LaFrance's Cabin. It will run from July 26-30th. We will be arriving the evening of July 26 and leaving the morning of July 30th. Please have your athlete let Coach Robert or Coach Kevin know if they are planning on going as soon as possible so we can put together the fine details.

XCStats

In addition to posting news here on VikingXC, we will be using XCStats for communication. XCStats will help us streamline communication and also provides a great platform for tracking individual and team statistics. Please have your athlete create an account and make sure they put parent/guardian contact in as well. To create an account they will need to get a registration code from us and then go to https://xcstats.com/registration.php?school_id=975. If they participated in Cross Country last year then they need to pick their name from individuals with results. The provided email addresses allow us to create email lists and the provided cell phone numbers allow us to use text messages to communicate. For additional help go to the Getting Started with XCStats guide.

Team Captains

We are also lucky enough and thrilled to announce Max (Boys) and Amrie (Girls) as our team captains this year!! If your athlete has any questions about practices, meets, etc. First steps will be reaching out to these two individuals.

The Running Vikings