Montgomery Vikings Cross Country

November 7, 2024

Thank you all who went to our Dine and Donate this past week! What a great opportunity to help our team. This week we gear up for NCS! More information on that below. Our Cross Country Banquet will be taking place after states. Information below!

Upcoming Dates:

• November 23: NCS Championships Hayward High School
• November 30: CIF Championships Woodward Park
• December 3: End of the Year banquet 5:30 pm New Vintage Attic room

Updated Schedule for 11/18-11/24:

Monday: Park Trail 4pm Easy run
Tuesday: Channel 4pm Workout
Wednesday: Park Trail 3:40pm Easy Run
Thursday:  School Grass 3:40pm Workout 
Friday: School Grass 4:00pm Easy Run

Full three week Schedule

NCS: Hayward High School

Hayward High School, 1633 East Ave., Hayward 94541

For athlete admission into the school, you must text or call Robert upon arrival to get in and get your bracelet. 

Parent/Guardian admission is $12 + Fees - Get your tickets at https://gofan.co/event/1706590?schoolId=CIFNCS

Remember that parking could require some extra walking

It also appears that it is going to be another muddy one so I would highly recommend looking for a pair of proper xc flats. 

Arrival 8:30 AM
9:30 AM girls warm up
9:45 Girls Bathroom
10:10 AM head to start
10:15 AM Drills and Strides
Division 3 Girls Race 10:30 AM: Mackenna, Serena, Cora, Sydney, Seelah, Amrie, Hanne, Leia (Alternate)
11:00 AM Boys warm up
11:15 Boys bathroom
11:40 head to start
11:45 drills and strides
Division 3 Boys Race 12:00 PM: Tristan, Tomas, Elliot, Oliver, Bodhi, Ryan, Graham, Asher (Alternate)

To qualify as a team into States will require the boys team and girls team to score in the top 4 teams in our race.

Individual qualification into States will require the top five highest placed individuals (not on an automatic team entry). Individuals must place in the top 16 at section finals to qualify.

If an athlete needs a ride please let me know ASAP!

End of the year banquet:

We are in luck! We had some trouble finding a place for our banquet this year. The student union that we have used in the past is booked by an outside group and we are unable to get it. But the New Vintage Church was kind enough to give us their Attic room on December 3rd at 5:30 pm. Mark your calendars. All athletes, parents, and guardians are welcomed. 

Cross-Country Homework:

Homework every week. Every Sunday athletes will receive XC homework to train the mind as much as you train the body.  Homework

November 10, 2024

For many of you this past weekend marked the end of the cross country season. It feels like it flew by. We had some amazing performance yesterday at NBL champs and some medals to go along with it. We had 12 PRs! 

For those whose season did end on Saturday, you are welcome to come to practice as much as you would like over the next few weeks. 

Below is some great information including the training schedule, Dine and Donate, and our end of the year banquet. 

Upcoming Dates:

• November 12: Dine and Donate 10:30 am - 10:00 pm Shake Shack
• November 23: NCS Championships Hayward High School
• November 30: CIF Championships Woodward Park
• December 3: End of the Year banquet 5:30 pm New Vintage Attic room

NBL Results:

Girls | Boys

Updated Schedule for 11/11-11/16:

Monday: Track Workout 3pm 
Tuesday: Park Trail 4pm Easy Run
Wednesday: Park Trail 3:40pm Easy Run
Thursday:  Oak Knolls 3:40pm Workout 
Friday: Channel 4pm Easy Run

Full three week - Schedule

Dine and Donate:

Thank you Mary for setting up our Dine and Donate! Much appreciated by the team!

• November 12th 10:30 am - 10:00 pm
• Shake Shack - Montgomery Village
• Mention Donation Day at the register or promo code DONATECHICKEN on the shack app, web, or kiosk at check out and 25% of your total will be donated to Montgomery Cross Country. 

End of the year banquet:

Our banquet this year will be on December 3rd at 5:30 pm at the New Vintage Attic room. Mark your calendars. All athletes, parents, and guardians are welcomed. 

Cross-Country Homework:

Homework every week. Every Sunday athletes will receive XC homework to train the mind as much as you train the body.  Homework

November 3, 2024

We finished our two weeks of very hard training and now it is all about recovery and getting ready for championships. First up is NBL Championships which will be 11/9/2024 at Spring Lake and all athletes will be participating! We will also be on a different schedule for these next 3 weeks so please make sure you check the schedule below. 

Dine and Donate! Please read below and share with friends and family.

Upcoming Dates:

• November 7: Team Pasta Dinner
• November 9: NBL Championships at Spring Lake
• November 12: Dine and Donate 10:30 am - 10:00 pm Shake Shack
• November 23: NCS Championships Hayward High School
• November 30: CIF Championships Woodward Park

Updated Schedule for 11/4-11/10:

Monday: School Grass Fields 4pm Easy Run
Tuesday: Park Trail 4pm Workout
Wednesday: Oak Knolls 3:40pm Easy Run
Thursday:  Oak Knolls 3:40pm Workout 
Friday: School Grass Fields 4pm Easy Run

Full three week Schedule

Dine and Donate:

Thank you Mary for setting up our Dine and Donate! Much appreciated by the team!

• November 12th 10:30 am - 10:00 pm
• Shake Shack - Montgomery Village
• Mention Donation Day at the register or promo code DONATECHICKEN on the shack app, web, or kiosk at check out and 25% of your total will be donated to Montgomery Cross Country. 

NBL Championships: Spring Lake. Arrive at 8:00am

RACE SCHEDULE
9:00 am Frosh B - Robby
9:35 am JV Girls - Denisse, Katie, Leia, Zaira
10:15 am JV Boys - Cameron, Carter, Cruz, Lucas, Mason, Tate, Asher
10:50 am Varsity Girls - Amrie, Cora, Hanne, Mackenna, Seelah, Serena, Sydney
11:20 am Varsity Boys - Bodhi, Elliot, Graham, Oliver, Ryan, Tristan, Tomas

NBL Pre-Race Dinner: Thursday November 7 6-8 PM at Sydney’s (Address will be in the WhatsApp)

All athletes are welcomed for food and games! Thank you to Sydney and her family! More information will be provided in the Athletes Whatsapp. 

Cross-Country Homework:

Homework every week. Every Sunday athletes will receive XC homework to train the mind as much as you train the body.  Homework

Motivation Video:

CHASING DREAMS SEASON 4 - EPISODE 1 : DEFENDING CHAMPS

Learn Something:

Slow Twitch vs. Fast Twitch: Why Muscle Fiber Types Matter

October 27, 2024

We are heading into our second week of pretty tough training. It is very important for athletes to stay on top of nutrition and sleep this week. We will shift Wednesday practice to the school meeting at the track. 

Upcoming Dates:

• October 30th: Practice at the track
• November 9: NBL Championships at Spring Lake

League Meet Results:

Way to go to everyone at this past week’s league meet!  Meet Results

Practice Schedule this week:

Last week athletes were provided a chart of training and recovery. Same goes for this week. Every workout will have two different options which those options alone will also be flexible based on how each athlete is feeling that day.

Cross-Country Homework:

Homework every week. Every Sunday athletes will receive XC homework to train the mind as much as you train the body. Homework

Motivation Video:

How Courtney Dauwalter became ultrarunning’s GOAT

Learn Something:

The Benefits of Sports Beyond the Field

October 20, 2024

This week we have our last league meet. We are also heading into our two biggest weeks of training before finishing the season up. 

Upcoming Dates:

• October 23: League meet Maria Carrilo, Analy, Windsor at SPRING LAKE

League Meet Results:

Way to go to everyone at this past week’s league meet! There were some pretty impressive times throughout the day!  Boys | Girls

League Meet 10/23:

Wednesday this week is our last league meet. It is also a quad meet. It will be a little crazy but will be a great opportunity to get in some good racing before NBLs. If you missed last week's league meet, YOU HAVE TO RUN this week in order to run NBL champs. 

• 2:30 pm - Early Release
• 4:00 pm - JV Boys - Asher, Cameron, Carter, Cruz, Lucas, Mason, Robby, Tate, Tien
• 4:35 pm - Combined Girls - Amrie, Cora, Denisse, Hanne, Katie, Leia, Mackenna, Seelah, Serena, Zaira
• 5:10 pm - Varsity Boys - Ryan, Graham, Elliot, Tristan, Bodhi, Oliver, Tomas

Cross-Country Homework:

Homework every week. Every Sunday athletes will receive XC homework to train the mind as much as you train the body. Homework

Motivation Video:

ENDLESS MILES | Ben Blankenship’s 100 Mile Ultramarathon DOCUMENTARY | A Rabid Raccoon 100 Story

Learn Something:

“After surveying nearly a hundred high performers, they tend to perform best when:

 - Felt supported
- Self-worth wasn't on the line
- Secure in who they are
- Pursuing out of joy
- Exploring what was possible instead of feeling forced to achieve a result

Nowhere in that list is excessive control, micromanaged, being motivated with fear.

In other words, to lead, be a decent human.”

-Steve Magness

October 13, 2024

Way to go to our JV athletes on their time trial this week and our varsity team out at Clovis! This week we have our first league meet, team pictures, and senior night. 

Upcoming Dates:

• October 16: Maria Carrillo and Santa Rosa at Montgomery! We are hosting! It is also Senior night and all athletes are expected to stick around to honor our Seniors. And it is picture day. At Spring Lake
• October 23: League meet Maria Carrilo, Analy, Windsor at SPRING LAKE

Clovis Invitational Results:

Thank you to our varsity athletes for a great trip down to Clovis which also resulted in some great times. Boys | Girls

Our First League Meet that We are Hosting:

October 16 we are hosting Santa Rosa and Maria Carrillo at Spring Lake. We hope to get some Parents and Guardians out to volunteer. Please Sign up here. Maria Carrillo has been kind enough to help us with some volunteers as well but it is always nice as the host school to get some parents/guardians out there. 

1:45 Early Release
2:45 Pictures
4:30 JV Boys
5:00 Combined Girls
5:30 Varsity Boys

Picture Day will be taking place before the meet begins.

Senior Day - We will be honoring our seniors at the end of the meet. All athletes are expected to stick around to honor our seniors.  

Parents/Athletes and Spectators: Please park in the Oak Knolls Parking area!

Cross-Country Homework:

Homework every week. Every Sunday athletes will receive XC homework to train the mind as much as you train the body.  Homework

Motivation Video:

How I Ran a 2:25 Marathon - Berlin Race Recap

October 6, 2024

It is Clovis week! Information for Clovis athletes below. All Clovis athletes are racing on Saturday! We will have a time trial for our JV runners on Wednesday. 

Upcoming Dates:

• October 9: JV Time Trial at normal Practice Time
• October 10-12: Clovis Trip (Important information below)
• October 16: Maria Carrillo and Santa Rosa at Montgomery! We are hosting! It is also Senior night and all athletes are expected to stick around to honor our Seniors. And it is picture day. 

Practices for this week:

• Thank you all for being so flexible last week with the heat and our practice schedule. This week the weather looks to be a bit more agreeable which is great. 
• With Varsity gearing up for Saturday's race for both boys and girls (more info below) Varsity will be doing their hard workout this week on Tuesday. JV will do their workout on Monday. Those Varsity Athletes that are not able to make it on Tuesday can do their workout on Monday.
• JV Athletes will be asked to run on their own Thursday and Friday. There will be no official practice but it would be great if they still meant up normal time to run 

JV Time Trial:

• On Wednesday Jv will have a 2 mile Time Trial. We will be having it during normal practice time and will be treating it as closely to a meet as possible. 
• Wear your singlets, get a bib, and let us see where we are at!

Clovis Trip:

Below is our itinerary for the Clovis Trip. Both Boys and Girls will be racing on Saturday. At the current moment our girls will be racing at 8am. We will hear on Tuesday who gets in the Championship Race. 

Thursday 10/10

• Drop your travel stuff off AM before school at the Lacefield's house
• Early Release 1:00pm
• Leave at 1:30pm from the Gym

• 4 p.m. Stop for food and light run
• 6:30 pm Arrive at Hotel
• 6:30 light run
• 7:00 pm to 8:30 pm Kid activity
• 9:30 pm lights out

Friday 10/11

• Breakfast Hotel
• Pick up lunch for a picnic at the park
• 10:00 am Shake out at the park
• 11:00 am picnic at the park
• 1pm relax time at the hotel
• 4:00 pm Leave for Dinner
• 4:30 Dinner Spaghetti factory already booked with Gluten Free Options
• 6:30pm arrive back at the hotel for pre-meet talk
• 9:00pm Lights out.

Saturday 10/12

• 5:45am Girls Breakfast provided by Rebecca
• 6:20am Leave for the park
• 7:00 am Arrive at the park
• 7:10 am Start Warm up
• 8:00am Girls Race
• 10:10 am Boys warm up
• 11:00 am Boys race
• 1:00pm Head back to Santa Rosa
• 6:00 pm arrive back. 

Our First League Meet that We are Hosting:

October 16 we are hosting our Santa Rosa and Maria Carrillo at Spring Lake. We hope to get some Parents and Guardians out to volunteer. Sign up here.

Picture Day will be taking place before the meet begins. Earlier release to allow for time. 

Senior Day - Save the date. We will be honoring our seniors at the end of the meet. All athletes are expected to stick around to honor our seniors.  

FanFest: Big Thank You to Mary for putting together our basket for the Fanfest. Below is from her!

“Hi Team,

Thanks for your donations to the FanFest auction basket! We had $230 donated from 8 families, plus donated hockey tickets  and wine. The basket includes $175 for Montgomery Village shops, and $60 for Savor Vietnamese Restaurant, for an auction basket value of $466.

Thanks,

Mary Hortin”

Cross-Country Homework:

Homework every week. Every Sunday athletes will receive XC homework to train the mind as much as you train the body. Homework

Motivation Video:

The Race That Changed EVERYTHING - The Berlin Marathon

September 29, 2024

We are heading into October! With that comes some pretty important information so please read carefully. 

Upcoming Dates:

• October 2 - Analy and Montgomery at Maria Carrillo 
• October 5th - FanFest
• October 10-12 - Clovis Invitational 
• October 16 - Maria Carrillo and Santa Rosa at Montgomery! We are hosting!

Practice change for this Week:

Tuesday 3:37 Mandatory Meeting in Mr. LaFrance’s room.

*Tuesday Practice will be at the grass fields at school at 4pm*

Eye Opener: 

Way to go to the JV squad at Eye Opener this weekend! Yall did awesome! Results: Boys | Girls

FanFest:

The Montgomery Booster Club has their annual Fanfest coming up on October 5th. Get your Tickets HERE

From Mary:

Hi Cross Country families,

The Booster Club annual FanFest fundraiser event is next Saturday, October 5th! The Booster Club raises money and supports ALL sports at Montgomery.  Each fall sports team has been asked to put together an auction basket to raise funds at the event, and I offered to help. My Venmo link is below @Mary-Hortin, $20 suggested donation, but any amount is helpful and appreciated. I’ll probably get a Montgomery Village gift card and a restaurant gift card with donated money. I’ll include some Rodney Strong wine. If anyone has additional items to include, let me know and we can add that too. I’ll take donations through Wednesday, and then will put the basket together. 

Links for FanFest tickets and signups to help at the event are below. 

Let me know if you have questions.

Thanks XC!

Mary Hortin
707-486-1992
Cora Morthole’s mom

Analy and Montgomery at Maria Carrillo Wednesday:

• Early release is at 2:20pm. All Athletes are expected to be at the park no later than 3pm.
• I have been asked to have all athletes and spectators park at Oak Knolls and walk down to the field. 
• 4:00 pm JV Girls:  Denisse, Katie, Leia, Zaira (3:15 warm up, 3:30 drills, 3:45 Startline)
• 4:30 pm JV Boys: Asher, Cameron, Carter, Cruz, Lucas, Mason, Robby, Tate, Tien, Tyner (3:45pm, 4:00 Drills, 4:15 Start line)
• 5:00 pm Varsity Girls: Amrie, Cora, Hanne, Mackenna, Seelah, Serena, Sydney (4:15 warm up, 4:30 drills, 4:45 start line)
• 5:30 pm Varsity Boys: Bodhi, Elliot, Graham, Oliver, Ryan, Tomas, Tristan (4:45 warm up, 5:00 Drills, 5:15 Start line)

Clovis Invitational:

• Full Trip is 10/10-10/12
• Thursday Early release 9:30 am. 
• Caravan leaving from Montgomery Hs at 9:45 am with Coach Drivers. 
• We will stop for lunch before heading to Woodward park for our run. 
• Varsity Boys include: Ryan, Graham, Oliver, Tomas, Elliot, Bodhi, Tristan. 
• Varsity Girls include: Hanne, Seelah, Amrie, Sydney, Serena, Cora, Mackenna
• Race assignments come out on Tuesday. 

Our First League Meet that We are Hosting:

October 16 we are hosting our Santa Rosa and Maria Carrillo at Spring Lake. We hope to get some Parents and Guardians out to volunteer. Sign up here.

Picture Day will be taking place before the meet begins. Earlier release to allow for time. 

Senior Day - Save the date. We will be honoring our seniors at the end of the meet. All athletes are expected to stick around to honor our seniors.  

Cross-Country Homework:

Homework every week. Every Sunday athletes will receive XC homework to train the mind as much as you train the body. Homework

Motivation Video:

Men's 8k "A" Race - Nuttycombe Wisconsin Invitational Presented by Under Armour 2024 [Full Replay]

Learn Something: 

“The power of a self-transcending purpose:

In a paradoxical twist, the research suggests that the less we think about ourselves, the better we become. Self-transcendence not only allows us to overcome our greatest fears and break through our limits, but it also improves our performance in less heroic, everyday activities. In one study, researchers from the Wharton School at the University of Pennsylvania found that hospital janitors who cleaned bedpans and mopped floors performed better and reported higher levels of satisfaction when their job was framed as being integral to the healing of other people. The janitors were constantly reminded that by keeping the hospital clean, they were minimizing the chance of bacteria spreading and harming the already vulnerable patients. They no longer saw their job as just removing vomit from the floors; they saw it as saving lives. Some hospitals have even eliminated the job titles “janitor” and “custodian” in favor of titles like “health and safety team member” or “environmental health worker.”

Other research shows that college students working as phone solicitors asking alumni for donations improved their performance after a recent graduate spoke to them about how grateful he was for their work. This wasn’t just any graduate student, though; he had attended the university on scholarship dollars raised via the solicitation efforts of the students. In the month following this meeting, the student solicitors raised 171 percent more money.

These are just two of many examples that show how linking one’s work to a greater purpose enhances everyday performance, even on mundane tasks. Just ask yourself: Are you more likely to give something your all if you know doing so will benefit someone else or a greater cause? For almost every great performer in athletics, art, or at the office, the answer is more likely than not to be an enthusiastic yes.

Purpose fosters motivation; motivation lets us endure a greater perception of effort; and enduring a greater perception of effort often results in better performance. This equation holds true in every field.”

-Steve Magness

September 22, 2024

Eye Opener is happening on Saturday! We are excited to return back with the JV squad to a very fun, fast meet. 

Upcoming Dates:

• September 28 - Eyeopener 
• October 2 - Analy and Montgomery at Maria Carrillo 
• October 5th - FanFest
• October 11-12 - Clovis Invitational 
• October 16 - Maria Carrillo and Santa Rosa at Montgomery! We are hosting!

Practice change for this Week:

*Tuesday Practice will be at the grass fields at school at 4pm*

Woodbridge:

• Hanne and Seelah had a successful weekend down at Woodbridge with two PRs and many pictures to go along the way! Along with our athletes, Analy and Maria Carrillo had some amazing performances as well. Go Santa Rosa Schools! Redwood Empire Article

Eye Opener:

Eye Opener Invitational is Saturday Sept. 28th at Shollenberger Park in Petaluma, California.

Varsity Practice will be at the meet and we hope all Varsity athletes will be able to make it. 

FanFest:

The Montgomery Booster Club has their annual Fanfest coming up on October 5th. Get your Tickets HERE

Analy and Montgomery at Maria Carrillo:

• 10/2
• Early release 2:20
• Arrival 3:10
• All are running

Clovis Invitational:

• Full Trip is 10/10-10/12
• Clovis is now a 2 day meet as mentioned earlier. This is a varsity only trip. We will be leaving on Thursday and coming back on Saturday. It is expected that all runners are driven down by coaches. If an athlete desires to be driven back by parents/guardians that is totally fine. 
• Boys will be racing Friday and Girls won't find out which day they are racing until October 7th. 
• Athletes that are assumed to be going - Ryan, Graham, Oliver, Tristan, Elliot, Tomas, Bodhi, Hanne, Seelah, Amrie, Cora, Serena, Sydney, Mackenna. 
• We will have a meeting week of the trip right after school to go over logistics, rules, expectations. 

Our First League Meet that We are Hosting:

October 16 we are hosting our Santa Rosa and Maria Carrillo at Spring Lake. We hope to get some Parents and Guardians out to volunteer. Sign ups will come out next week. 

Cross-Country Homework:

Homework every week. Every Sunday athletes will receive XC homework to train the mind as much as you train the body.  Homework

Motivation Video:

I Ran The Fastest Trail Race in America || Headlands 30k 2024

Learn Something: 

“If other people could hear my inner dialogue during competition, they’d think I was certifiably crazy.” That refrain is one I’ve heard from countless people, regardless of the sport or activity they are pursuing. Our self-talk can be a strange world. One filled with bitter arguments among ourselves, a self-flagellation of negativity, or a Tony Robbins Esque motivational speech. Sometimes, our inner dialogue breaks the barrier of our brain and manifests into an embarrassing moment where we are caught talking to ourselves. Add in some stress and anxiety, and it all gets even weirder.

One theory posits that our inner dialogue is a result of external speech going inward. Watch any 2 or 3-year-old child and you’ll see this on display. A mumbling, self-referential dialogue that’s directed at either the child himself or an object. Our youngster is using speech to guide action. According to Vygotsky’s theory of cognition, this external speech gradually went internal. Instead of telling ourselves what to do (“Get ball!”) out loud, and having debates between what to do or focus on that anyone could hear, those processes went internal. Vygotsky believed that our inner dialogue then serves the dual function of self-regulation and action; the same role it did when we were marching around as a 3-year-old.

Modern neuroscience largely confirms this theory, but when we have a back and forth debate in our head, who exactly are we debating? We experience these competing voices as individual selves having different motives. One might be looking after your health, while the other cares only about the potential reward or pleasure. Psychologists refer to this type of self-talk as confrontational dialogue. Where a negotiation of sorts takes place, with different selves competing for the ‘win.’ We have two self’s clashing, like prizefighters trying to win the day.

When it comes to dealing with our inner thoughts, the key isn’t to shun them, be alarmed by them, or think that we need to be sent off to the psychiatry ward. Instead, think of them as different indicator lights on your cockpit dashboard. Each trying to inform or nudge you in a different direction.”

-Steve Magness

September 16, 2024

Upcoming Dates:

• September 21st - Woodbridge Cross Country Classic (for selected individuals)
• September 28th - Eyeopener Invitational (WILL MORE THEN LIKELY NOT HAPPEN. We will look for another JV meet)
• October 2 - Analy & Montgomery at Maria Carrillo
• October 10-11 - Clovis Invitational (Varsity Team Trip)

Viking Opener Results:

• Boys 
• Girls
• Redwood Empire Running

Woodbridge:

• Hanne and Seelah head to Woodbridge this weekend! Let's wish them the best of luck both competing in the Sweepstakes race!

Analy and Montgomery at Maria Carrillo:

• 10/2
• Early release 2:20
• Arrival 3:10
• All are running

Clovis Invitational:

• 10/10-10/11 
• Clovis is now a 2 day meet as mentioned earlier. This is a varsity only trip. We will be leaving on Thursday and coming back on Saturday. It is expected that all runners are driven down by coaches. If an athlete desire to be driven back by parents/guardians that is totally fine. 
• Boys will be racing Friday and Girls won't find out which day they are racing until October 7th. 
• Athletes that are assumed to be going - Ryan, Graham, Oliver, Tristan, Elliot, Tomas, Bodhi, Hanne, Seelah, Amrie, Cora, Serena, Sydney, Mackenna. 

Cross-Country Homework:

Homework every week. Every Sunday athletes will receive XC homework to train the mind as much as you train the body. Homework

Motivation Video:

Episode 5 | Sam Laidlow | AN IRON WILL Season 1

Learn Something:

Doing Things When We Don’t Want To: The Science of Motivation

September 8, 2024

Upcoming Dates:

• September 13th - Pre-Viking Pasta Feed
• September 14th - Viking Opener

Viking Opener:

All athletes MUST stay from the start of the meet to the end of the meet. You will race and volunteer. Race schedule below. Volunteering for athletes will come to them shortly.

Cross-Country Homework:

Homework every week. Every Sunday athletes will receive XC homework to train the mind as much as you train the body. Homework

Motivation Video:

Paris Olympic Build: Olympic Marathon (Episode 16)

Learn Something: 

Do you train your brain as hard as you train your body? Fortify Your Mind Like a Pro Runner with These Mental Strength Techniques: Steve Magness

Fortify Your Mind Like a Pro Runner with These Mental Strength Techniques: Steve Magness

September 1, 2024

Upcoming Dates:

• September 6th Bob Shor Invitational (Junior Varsity) - Spring Lake
• September 7th Lowell Invitational (Varsity) - Golden Gate Park
• September 13th - Pre-Viking Pasta Feed
• September 14th - Viking Opener

Rancho Invitational:

There were some errors with the timing for this meet, please see the weekly email for more details. When we get them resolved to the best of our ability we will update XCStats.

Bob Shor Invitational:

Bob Shor Invitational is 9/6 at Spring Lake Regional Park.

Early Release 2:20pm. Pick up at 2:40pm. Arrival at 3:00pm.
4:00pm JV Boys (2.1 mile course): Asher, Robby, Lucas, Carter, Cameron, Tien, Tate, Cruz, Mason, Tyner (Warm up - 3:15 | Drills - 3:45 | Start Line - 3:55)
4:30pm JV Girls (2.1 mile course): Zaira, Denisse, Leia, Katie (Warm up - 3:45 | Drills - 4:15 | Start Line - 4:25)
5:30pm Varsity Girls (2.97 mile course): Mackenna (Warm up - 4:45 | Drills - 5:15 | Start Line - 5:25)

Lowell Invitational:

Lowell Invitational is 9/7 at Golden Gate Park. More details will be added when we find out which race time slot we are assigned.

11:30 Arrival
1:00 or 1:30 VG -  Amrie, Mackenna, Seelah, Serena, Cora, Sydney, Hanne
2:00 or 2:30 VB - Bodhi, Oliver, Elliot, Tristan, Tomas, Graham, Ryan

Cross-Country Homework:

Homework every week. Every Sunday athletes will receive XC homework to train the mind as much as you train the body. Homework

Viking Opener Volunteering:

September 14 is our Viking Opener. All hands on deck. We ask that anyone that can volunteer please come out and volunteer. If you have never done it before, it truly is super easy. Just need a pair of hands to help. We currently only have 7 parent/guardian volunteers. Please sign up ASAP so I can share your duties/how to's in next week's newsletter. https://forms.gle/sVQ2f8eRhWpQkiLH6

Viking Opener Snack Bar Donations:

Viking Opener is our largest fundraiser of the year and we couldn't do it without you! Please make arrangements with coaching staff to drop off your items at practice before the meet, or on Saturday by 6:30 am.

Please review the available slots below and click on the button to sign up. Thank you!

https://www.signupgenius.com/go/20F054CA9A62CA31-51077703-viking#/

Motivation Video:

Workout Wednesday: Biggest NCAA Underdogs? Incarnate Word Men CRUSH 10k Race Pace 1ks

Learn Something: 

“If you really want to run faster for longer, there are some secrets about the different types of running endurance and aerobic fitness that you must know to improve your pace and stamina. Today I'm going to dive deep into uncovering how to run faster without getting tired.”

The Misunderstood Science of Running Faster

August 25, 2024

Thank you to those parents/guardians that came out to our meeting on Wednesday and thank you to those Athletes that came out to volunteer yesterday.

Upcoming Dates:

• August 30th Rancho Invitational - Rancho Cotate HS
• September 6th Bob Shor Invitational (Junior Varsity) - Spring Lake
• September 7th Lowell Invitational (Varsity) - Golden Gate Park
• September 13th - Pre-Viking Pasta Feed
• September 14th - Viking Opener

Parent/Guardian Meeting:

Here is our google doc from everything that was mentioned at our Parent/Guardian Meeting - Parent Meeting 8/21/2024

Rancho Invitational:

Early Release 2:00pm. Pick up at 2:20pm. Arrival at 2:45pm.
4:00pm Freshman Boys: Tyner, Connor, Robby (Warm up - 3:20pm. Start Line - 3:50pm)
4:30pm JV Girls: Zaira, Leia, Katie (Warm up - 3:40pm. Start Line - 4:20pm)
5:00pm JV Boys: Asher, Lucas, Carter, Cameron, Tien, Tate, Cruz, Mason (Warm up - 4:10pm. Start Line - 4:50pm)
5:30pm Varsity Girls: Mackenna, Serena, Sydney, Cora,Hanne (Warm up - 4:40pm. Start Line - 5:20pm)
6:00pm Varsity Boys: Bodhi, Oliver, Elliot, Tristan, Tomas (Warm up - 5:10pm. Start Line - 5:50pm)

Race Schedule/Training Calendar (Same as last week):

Our race schedule has been finalized. Instead of having 4 Dual-Meets, we will be having 3 Tri-Meets. This will open up great opportunities for training and the ability to use these meets as real races with more competition. Race Schedule

Reminder to Athletes, within our training calendar there's some arm, leg, core exercises and days on which to do them. Unfortunately we do not have the time to do these things at practice. Training Calendar

Cross-Country Homework:

Homework every week. Every Sunday athletes will receive XC homework to train the mind as much as you train the body. Homework

In Season Practices:

Monday: Channel Parking lot 4:00pm
Tuesday: Park Trail 4:00pm
Wednesday: Oak Knolls 3:40pm
Thursday: Oak Knolls 3:40pm
Friday: Channel 4:00pm
Saturday: Optional Practice at optional Location

With in season practices, your athlete is responsible for getting to the location for practice. Just like last year, coaches are able to drive athletes but are not allowed to facilitate carpooling.

Viking Opener Volunteering:

September 14 is our Viking Opener. All hands on deck. We ask that anyone that can volunteer please come out and volunteer. If you have never done it before, it truly is super easy. Just need a pair of hands to help. - https://forms.gle/sVQ2f8eRhWpQkiLH6

Motivation Video:

"Why not me?" - Jessica Hull

Learn Something:

“There are a variety of meditation methods that suit most people. However, there is no “right way” to meditate, meaning someone can explore the different types until they find one that works for them.”

https://www.medicalnewstoday.com/articles/320392

New To Montgomery XC:

Let’s get you signed up for XCSTATs: https://www.vikingxc.com/resources/documents/start_with_xcstats.pdf

August 18, 2024

I hope you all had a great first week of school! This week we have our parent/guardian meeting and volunteering.

Upcoming Dates:

• August 21st Parent/Guardian Meeting - 6:30 pm Montgomery High, Room 33
• August 24th Santa Rosa Marathon Volunteering - 9:30am to 2:00pm Sports Basement
• August 30th Rancho Invitational - 3:30pm to 6:30pm Rancho Cotate HS

Race Schedule/Training Calendar:

Our race schedule has been finalized. Instead of having 4 Dual-Meets, we will be having 3 Tri-Meets. This will open up great opportunities for training and the ability to use these meets as real races with more competition. Race Schedule

Reminder to Athletes, within our training calendar there's some arm, leg, core exercises and days on which to do them. Unfortunately we do not have the time to do these things at practice. Training Calendar

Cross-Country Homework:

It is just as important to train the mind as it is to train the body. Just like with previous seasons, this will involve some homework that is totally optional to do and totally optional to turn in. But with how much we train our body each week, we should spend at least 30 minutes to an hour training our minds each week. Homework

In Season Practices:

Monday: Channel Parking lot 4:00pm
Tuesday: Park Trail 4:00pm
Wednesday: Oak Knolls 3:30pm
Thursday: Oak Knolls 3:30pm
Friday: Channel 4:00pm
Saturday: Optional Practice at optional Location

With in season practices, your athlete is responsible for getting to the location for practice. Just like last year, coaches are able to drive athletes but are not allowed to facilitate carpooling.

Santa Rosa Marathon Volunteering:

Date: Saturday August 24 9:30am - 2pm
Volunteering at packet pickup is one of our annual Cross-Country fundraisers. Please fill out the form below: Volunteer here

Motivation Video:

Paris Olympic Build: Sound Body (Episode 13)

Learn Something:

“Nutrition can be a game-changer for female athlete health, performance, and well-being. It’s the fuel that powers your workouts, builds strength, and keeps both body and mind in top shape. Plus, fueling your body properly plays a crucial role in maintaining hormonal balance, ensuring both short-term success and long-term health for female athletes.”

https://fastr.stanford.edu/education/nutrition/

New To Montgomery XC:

Let’s get you signed up for XCSTATs: Start with XCStats (PDF)

August 11, 2024

Tomorrow is our first day of practice. Your athlete is only allowed to come to practice if they are cleared on sportsnet. You need to upload your physical and other documentation. https://mhs.srcschools.org/athletics/online-athletic-clearance If you are not sure if your athlete is cleared please have them reach out to me. 

Tomorrow’s practice will be at Channel Drive at 4:00pm. We should finish practice by 6:30pm. You as a parent/guardian/athlete are in charge of getting your athlete to practice. If your athlete needs a ride please have them reach out to me. I will be on Franquette at 3:40pm just in case anyone needs a ride.

Upcoming Dates: 

• August 12th First Day of Practice
• August 21st Parent/Guardian Meeting
• August 24th Santa Rosa Marathon Volunteering
• August 30th Rancho Invitational

Training

For those athletes and parents that are curious of our training plan for the season you can visit the document here. 

Training Plans

In Season Practices:

Our first in season practice is August 12th. From then on we are going to follow the following schedule.
Monday: Channel Parking lot 4:00pm
Tuesday: Park Trail 4:00pm
Wednesday: Oak Knolls 3:30pm
Thursday: Oak Knolls 3:30pm
Friday: Channel 4:00pm
Saturday: Optional Practice at optional Location

With in season practices, your athlete is responsible for getting to the location for practice. Just like last year, coaches are able to drive athletes but are not allowed to facilitate carpooling. 

Santa Rosa Marathon Volunteering

Date: Saturday August 24 9:30am - 2pm
Volunteering at packet pickup is one of our annual Cross-Country fundraisers. Please fill out the form below: Volunteer here

Motivation Video:

Moab 240 Documentary | Mind Over Miles

Learn Something:

“Running is a gradual sport. Unlike other sports, where gains and improvements happen quickly, running rewards patience and persistence. Our brains may want instant results, but our bodies need time to properly adapt to training stresses. As the saying goes, “slow and steady wins the race.” In this article, we’ll explore the crucial concept I call the “Rule of Too’s”: finding the right balance in your training to optimize progress and avoid injury. Think of it as Goldilocks finding the porridge that’s “just right”!”

https://www.mcmillanrunning.com/the-rule-of-toos-finding-the-right-training-balance/

XC Tentative Race Schedule:

We will have a final schedule at the end of this week. NBL coaches are making some minor changes to the league meet schedule. Any changes will be posted to our schedule page and the associated Google Calendar.

New To Montgomery XC

Let’s get you signed up for XCSTATs: https://www.vikingxc.com/resources/documents/start_with_xcstats.pdf

August 5, 2024

Upcoming Dates:

• August 12th First Day of Practice
• August 21st Parent/Guardian Meeting
• August 24th Santa Rosa Marathon Volunteering

Our New Training Document:

Athletes were notified this week on our new training google sheet on which many of us at summer camp worked on together. Training plans are written in pencil and things can always be changed. If any athlete has any changes to help make their plan more individualized please feel free to let me know.

Training Plans

In Season Practices:

Our first in season practice is August 12th. From then on we are going to follow the following schedule.

Monday: Channel Parking lot 4:00pm
Tuesday: Park Trail 4:00pm
Wednesday: Oak Knolls 3:30pm
Thursday: Oak Knolls 3:30pm
Friday: Channel 4:00pm
Saturday: Optional Practice at optional Location

With in season practices, your athlete is responsible for getting to the location for practice. Just like last year, coaches are able to drive athletes but are not allowed to facilitate carpooling.

Santa Rosa Marathon Volunteering:

Date: Saturday August 24 9:30am - 2pm
Volunteering at packet pickup is one of our annual Cross-Country fundraisers. Please fill out the form below: Volunteer here

Motivation Video:

One Hundred Reasons Why | WSER Documentary | adidas TERREX

Learn Something:

“We don’t talk about winning national championships…What may sound close to it is – we want to execute a great team race in moments that matter. So language we’re really careful about. Winning, second, third, fourth, sixth – those are outcomes. I gotta teach this stuff the years that we get 19th. The teaching is the same.”
https://citiusmag.com/podcast/citius-mag-podcast-mike-smith-northern-arizona-university-cross-country-interview

XC Tentative Race Schedule:

Our schedule is now up on VikingXC. We are still working on some finalization but this should be pretty close to our final schedule.

July 29, 2024

If athletes are unable to make it to any of our practices over the summer, they can follow the Summer Training Link.

Upcoming Dates:

• August 3rd MarinHeadlands Destination Run and San Francisco Adventure
• August 24th Santa Rosa Marathon Volunteering

Summer Camp:

Thank you to all our athletes for making this year's summer camp so great. Thank you to the LaFrance’s for allowing us to use their cabin again this year!

If you have photos you would like to share with your teammates, upload your pictures here!

Saturday Adventure Run:

This Saturday August 3rd we will be taking an adventure long run to the Marin Headlands trails and a quick little team adventure in San Francisco.

Plan to meet at Coach Kevin’s at 7:45am and be back by 3 or 4pm.

Things needed: Your running gear, Something to drink, and Money for lunch

If you are interested please text Robert directly at 908-910-8568 by Thursday night at the latest.

Santa Rosa Marathon Volunteering:

Date: Saturday August 24 9:30am - 2pm

Volunteering at packet pickup is one of our annual Cross-Country fundraisers. Please fill out the form below: Volunteer here

Motivation Video:

The Western States 100 Mile Endurance Run

Learn Something:

The globally renowned performance coach and author has spent the past five years studying resilience. Here, he explains to RW why we’ve been getting mental strength wrong and what true toughness actually looks like https://www.runnersworld.com/uk/training/motivation/a44419521/steve-magness/

XC Tentative Race Schedule:

A few Parents/Guardians have asked about the race schedule for the fall. Currently this is a very tentative schedule as we are waiting on a few final dates to be officially released. But attached is the current tentative schedule.

July 21, 2024

In this week's newsletter we focus on our upcoming Summer Camp Trip! There are still a few of you that have not filled out the waiver yet.
If athletes are unable to make it to any of our practices over the summer, they can follow the Summer Training Link.

Upcoming Dates:

• July 24-28th Summer Camp
• August 3rd Headlands Destination Run and San Francisco Adventure (More to Come)
• August 24th Santa Rosa Marathon Volunteering

2024 Summer Camp at Lake Arnold:

Visit our Summer Running Camp page for details about this year's camp.

*There are still a few athletes that have not yet filled out the waiver so please do so ASAP*

Santa Rosa Marathon Volunteering:

Date: Saturday August 24 9:30am - 2pm

Volunteering at packet pickup is one of our annual Cross-Country fundraisers. Please fill out the form below: Volunteer here

Motivation Video:

Paris Olympic Build: To Thine Own Self (Episode 5)

Learn Something:

8 Unusual Things Diljeet Taylor Does That Make Her a Top NCAA Coach
Her team culture at BYU is based on trust, attention to detail, and bread emojis.
https://www.runnersworld.com/health-injuries/a30191488/why-diljeet-taylor-is-a-top-ncaa-coach/

XC Tentative Race Schedule:

A few Parents/Guardians have asked about the race schedule for the fall. Currently this is a very tentative schedule as we are waiting on a few final dates to be officially released. But attached is the current tentative schedule.

July 14, 2024

In this week's newsletter we have updates on Summer Camp, volunteering for the Santa Rosa Marathon, and more. If you are interested in any of the above please read thoroughly.

If athletes are unable to make it to any of our practices over the summer, they can follow the Summer Training Link.

Upcoming Dates:

• July 24-28th Summer Camp
• August 3rd Headlands Destination Run and San Francisco Adventure (More to Come)
• August 24th Santa Rosa Marathon Volunteering

2024 Summer Camp at Lake Arnold:

Visit our Summer Running Camp page for details about this year's camp.

Santa Rosa Marathon Volunteering:

Date: Saturday August 24 9:30am - 2pm

Volunteering at packet pickup is one of our annual Cross-Country fundraisers. Please fill out the form below: Volunteer here

Motivation Video:

Paris Olympic Build: Patience (Episode 4)

Learn Something:

The 5 Rules of Training:
https://www.scienceofrunning.com/2020/05/the-5-rules-of-training.html?v=47e5dceea252

XC Tentative Race Schedule:

A few Parents/Guardians have asked about the race schedule for the fall. Currently this is a very tentative schedule as we are waiting on a few final dates to be officially released. But attached is the current tentative schedule.

July 7, 2024

In this week's newsletter we have updates on Summer Camp, volunteering for the Santa Rosa Marathon, our last Bob Shor meet, and more. If you are interested in any of the above please read thoroughly.

If athletes are unable to make it to any of our practices over the summer, they can follow the Summer Training Link.

Upcoming Dates:

• July 9th - We will be meeting at the Bob Shor Track meet over at Montgomery High School for practice and for volunteer work at 5:30pm.
• July 24-28th Summer Camp
• August 24th Santa Rosa Marathon Volunteering

Kenwood Footrace:

It was great seeing some of you out there on Thursday running with the community. Results Below. Did I miss anyone?

• 3K:
  • Cora Morthole 13:32
• 10k:
  • Hanne Thomsen 39:59
  • Seelah Kittelstrom 40:37
  • Oliver Haupt 41:50
  • Lucas Estrada 1:06:58

2024 Summer Camp at Lake Arnold:

Dates: July 24-July 28

We will be carpooling from Montgomery High School on July 24 and dropping back off on July 28th at Montgomery High School.

To go on this trip we are asking for $120 per athlete to cover food, gas, insurance, lake passes, etc. Please make your payment to Jim LaFrance: 707-889-2195 via Venmo.

Your athlete must fill out the waiver prior to July 24th and submit it to Coach Robert Prior to July 24th or they will not be allowed to go.  XC Camp Waiver 2024
Return it to the coaching staff in person or via RunRobertFast@gmail.com.

Santa Rosa Marathon Volunteering:

Date: Saturday August 24 9:30am - 2pm
Volunteering at packet pickup is one of our annual Cross-Country fundraisers. Please fill out the form below: Volunteer here

Bob Shor:

Tuesday July 9 at 5:30pm is our last volunteering day for the Empire Summer Series meets. Practice will again be at Montgomery track on Tuesday and I hope to have some of you stick around to help volunteer.

Motivation Video:

Paris Olympic Build: Sound Mind (Episode 3)

Learn Something:

“Fall 1998, I am a freshman, about two months into Division I collegiate running. It’s a whole new world and I’m getting a hard introduction. My team is one of the best in the country and I am trying my hardest to hang on in yet another brutal practice. A dark fall day, the older runners pull away again, leaving me behind in another interval session. What am I doing here? I feel like I am trying so hard but I just keep getting dropped. Every workout.”...

Mike Smith
Learning How To Stay On Task Can Improve Your Running

July 1, 2024

Happy July! This week we are starting our summer workouts on Monday and Wednesday. These early summer workouts are meant to be nice and relaxed and are just about getting back into the groove of things and having a benchmark to grow and build off of. Our first workout is a nice simple 2 minute repeats at the low end of Zone 3. The big goal there is to build up ATP production and efficiency while also seeing if at the end of the summer we can hold the same pace/effort over longer reps and greater total time.

Kenwood Footrace is this Thursday! Who's running? Hope to see some of you out there enjoying a nice local race!

If athletes are unable to make it to any of our practices over the summer, they can follow the Summer Training Link.

This year we will be heading back to Arnold, CA for a running camp. It will run from July 24-28th. We will be arriving the evening of July 24 and leaving the morning of July 28th.

If your athlete is interested in Summer Running Camp please let Coach Kevin and Coach Robert know by filling out this form: 2024 Summer Camp Interest Form. More information can be found here: Summer Camp.

Upcoming Dates:

• July 9th - We will be meeting at the Bob Shor Track meet over at Montgomery High School for practice and for volunteer work at 5:30pm.

Motivation Video:

Paris Olympic Build: Underdog (Episode 2)

Learn Something:

Considering Confidence

“I need to believe.”
There was an edge to her voice that concerned me. This athlete was bound for the Olympic Trials. Her personal best was second to only one other in the race. Yet, she felt tormented by doubt. We looked at the facts: her race results were the most impressive they’d ever been. She was strong due to training for a marathon earlier that year. She was faster in her speed work than ever before. She’d been adhering to strict rest and nutrition guidelines. On paper she had never been more prepared. Yet, she pleaded with a desperate energy, “I need to believe.”...
https://www.mcmillanrunning.com/considering-confidence/

June 24, 2024

Great first day of Summer Run Club! Looking forward to seeing you all get back to work and build up that strong foundation. As mentioned at practice today, Strength Training is an important factor to training for 3 key reasons: injury prevention, production of ATP, and overall health. We unfortunately don’t have the capability to do a lot of strength training at practices although we will do our best, I do highly recommend athletes look at the Summer Training Link to see those strength programs that I do recommend. Each strength training day should really only take you 15-20 minutes.

We will also be incorporating “skills and drills” day on Tuesday. These days are going to be pretty key to keep you as an athlete healthy throughout the whole season. “Skills and Drills” will incorporate our regular drills, form drills, hurdle drills, strides, bounds, and much more.

If athletes are unable to make it to any of our practices over the summer, they can follow the Summer Training Link.

This year we will be heading back to Arnold, CA for a running camp. It will run from July 24-28th. We will be arriving the evening of July 24 and leaving the morning of July 28th. If your athlete is interested in Summer Running Camp please let Coach Kevin and Coach Robert know by filling out this form: 2024 Summer Camp Interest Form. More information can be found here: Summer Camp.

This summer Montgomery High School is hosting the annual Bob Shor Summer Track Series meets. On these three days we will not be meeting at Parktrail Drive and instead encourage everyone to either run or volunteer at the meets. As a team we will need to provide at least 10 volunteers to help with the event. For more information about the meets and to register go to Empire Runners Club. Meet Dates: June 25th, and July 9th.

Upcoming Dates:

• June 25th - We will be meeting at the Bob Shor Track meet over at Montgomery High School for practice and for volunteer work at 5:30pm.

Motivation Video:

NAU: Running With The Boys (Episode 1)

Learn Something:

We talked a little bit about zone training today and we will be really deep diving into zone training over the summer, especially Zone 3 training. This can often get a bit confusing but the most important part to remember is that “The endpoints of training zones are really arbitrary. Systems that use different numbers or percentages can work equally well. Zone endpoints aren’t firm metabolic boundaries but points in transition zones where one energy system’s contribution is increasing while another’s is decreasing.” Which at the end of the day means that zones are based on the current effort that you are putting in at that moment. Zone 3 training is a key zone to build strength and a proper foundation for what is to come because your ATP production is greater than your ATP usage. The more Zone 3 training we are able to accomplish this summer the more efficient you will be at creating ATP. Read more about it here: https://www.wenzelcoaching.com/blog/the-ugly-truth-about-training-zones/

It was great seeing you all today and great to be back out there with such an awesome group of athletes. Looking forward to a great summer of training.

June 17, 2024

Hello Parents/Guardians/Athletes,

It is time to transition into the Cross-Country season! We will start this process with our Summer Running Club. Summer Run Club is all about getting the team together and building up a nice foundation to get our athletes ready for what is to come in the Fall. Summer Run Club is fully optional but we would love to see athletes out there as often as they are able to make it. If athletes are unable to make it to any practice over the summer, they can follow the Summer Training Link. There athletes will see run training listed, along with strength and mobility and what days to perform them. 

This year we will be heading back to  Arnold, CA for a running camp. It will run from July 24-28th. We will be arriving the evening of July 24 and leaving the morning of July 28th.

If your athlete is interested in Summer Running Camp please let Coach Kevin and Coach Robert know by filling out this form: 2024 Summer Camp Interest Form. More information can be found here: Summer Camp.

This summer Montgomery High School is hosting the annual Bob Shor Summer Track Series meets. On these three days we will not be meeting at Parktrail Drive and instead encourage everyone to either run or volunteer at the meets. As a team we will need to provide at least 10 volunteers to help with the event. For more information about the meets and to register go to Empire Runners Club. Meet Dates: June 25th, and July 9th.

Upcoming Dates: 

• June 24th - Is our first day of Summer Run Club over on Channel Drive at 8:30am. 
• June 25th - We will be meeting at the Bob Shor Track meet over at Montgomery High School for practice and for volunteer work at 5:30pm. 

Nationals:
Some of your own Montgomery Vikings competed at the National Level this past week at Nike Nationals or New Balance Nationals. Big congratulations to them. Read all about it.

Motivation Video:
Paris Olympic Build: Begin Again (Episode 1)

Learn Something:
In Defense of Performance: A Manifesto

Looking forward to seeing you all out there again! If you know of anyone who is interested in Cross-Country in the fall feel free to have them reach out to me at any time. 

Best,

Robert (908-910-85668/RunRobertFast@gmail.com)