Monthly Archives: July 2020

XC Week #4

Here we are into Week 4 already! Looks like we get to go back to Pine Nursery and get on some running paths again. I was very impressed with how everyone looked during our whistle drill workout on Thursday! I know it’s early, but everyone handled it very well and looked strong. We will keep adding in light workouts each week, along with a slight increase in mileage. Just so everyone is aware, the latest change to the season is the delay in competitions to September 23rd. The official season will still start in late August, but as of now we will not be able to compete until the end of September. This doesn’t change where we are training wise and we will continue to work hard and be ready for those competitions when they do happen. 

Check out this week’s training schedule below. Looking forward to seeing everyone!

Monday 7/27- 30-50 minutes easy on your own. Light Strides.

Tuesday 7/28- 8am @Pine Nursery. Surge run.

Wednesday 7/29- 30-40 minutes recovery run. Foam roll!

Thursday 7/30- 8am @Pine Nursery 

Friday 7/31- 30-45 minutes easy

Saturday/Sunday 8/1- Rest one day. Longer run the other. 40-70 minutes steady depending on your weekly mileage.

Go Cougs!

Summer XC Week 3

Here is the practice/training schedule for week 3. I’m sending this a little early because I am going to be out of cell range for the next few days. Coach Bohnlein will be at Mountain View on Tuesday to get the crew rolling. I will be back Thursday’s practice.

It was fun to see everyone running fast and looking strong during our mini-speed session on Tuesday. I can already tell this group is ready to work hard and start putting in big workouts! We still have to stay patient and not do too much too soon, but keep that motivation high and keep bringing your best to every practice! See you next week.

Monday 7/20– 30-45 minutes easy. 4-6 strides

Tuesday7/21– Mountain View @8am. 30-40 minute progression run. Core work.

Wednesday 7/22– Rest day or 30 minutes recovery run.

Thursday 7/23– Big Sky Park @ 8am. Light Whistle Drills.

Friday 7/24–  Recovery day. Cross train or easy run by feel.

Saturday/Sunday– Rest one day. Longer run on the other, 40-60 minutes.

 

Go Cougs!

Summer XC Week 2

It was so great to see everyone on Thursday and to get this season rolling! Thank you all for making the pod situation painless and fun. Based on the names that were created on the spot for each pod, I’d say we are going to have fun with it this season for sure! As we get new faces at each practice we will add athletes to pods that have spots to fill. Once we have all 6 groups filled we will create another group. 

Moving on to this week, we will have a practice on Tuesday and Thursday at 8:00am. Below is the practice info along with a general training plan for the other days we are not running together. As I mentioned on Thursday, we are starting off with 2 days a week as a group to see how it goes. We will hopefully move forward with adding days as things progress. For now, it is important that you get some miles in on the days we don’t meet. Hopefully this training plan gives you an idea of what to shoot for. If you are just starting to train, please listen to your body and take these first few weeks easy to give your body time to adapt. 

Just a reminder to bring a signed waiver to practice if you are starting this week! Covid-19 Activities & Sports Particpation Agreement v3

Looking forward to see you all again this week!

Monday 7/13– 25-45 minutes easy on your own. 4 Light strides.

Tuesday 7/14-  Mountain View @8:00am. Light turnover workout with warm-up and cool-down.

Wednesday 7/15- 30-40 minutes easy recovery run.

Thursday 7/16- Big Sky Park @8:00am. Moderate aerobic run with distance options. Strides.

Friday 7/17- Easy run by feel. 30-45 minutes.

Sat/Sun- Rest one day. Long easy run the other day. 40 minutes to 60 minutes depending on where you’re at.

 

Go Cougs!

 

 

XC Summer 2020

Hello Mountain View XC Family,
I hope you are all enjoying your Summer so far and that everyone is doing well!
I apologize for the delay in getting this email out to you all, but I wanted to make sure I had all of the latest information I could before planning summer voluntary practices. We also needed to make sure that practices would work for our coaches throughout the summer so we can have practices safely and follow the District and State guidelines.
As I am sure you have figured out, this summer is going to look different than past summer practices. Below is a list of things that will be different this year. With Covid-19 cases spiking in Oregon, we as a coaching staff along with the School District and OSAA take these precautions seriously. The goal is to be as safe as possible while still having fun and getting some quality training in.
  • All athletes need to have a signed Covid-19 Activities & Sports Participation Agreement waiver before practicing. Yes, even for voluntary practices. I have attached the waiver to this email. Covid-19 Activities & Sports Particpation Agreement v3 
  • The team will be required to divide into 10 athlete pods while we are gathering. Once an athlete is in that pod they cannot switch groups. That will be their pod for the season. This will give us a consistent contact list throughout the year. We will discuss this in greater detail once we start meeting.
  • Our annual overnight team camp at Cultus has unfortunately been canceled, but we plan to do an epic run somewhere different to replace that climb up Cultus Mountain, which I’m sure the kids will miss terribly 😉
  • As far as the rest of the season goes, in terms of meets and official practices. We unfortunately don’t have the information to know what it will look like. We should know more by the end of July.

 

Our first voluntary practice will be July 9th at 8am @Pine Nursery Park. We will have a lot to cover and will begin forming our 10 athlete pods for the season. If you have not been running, use this week leading up to practice to start getting some easy mileage in. Get into a routine so when you show up to practice it wont be as big of a shock to the system!
I will post the following week’s practice schedule later in the week. Don’t forget to check our team website! https://mvhsxc.com/ 
Moving forward all we can do is take this season week by week and put in those summer miles as we normally would. Let’s work hard and have fun this summer! Let’s focus on what we can control and not what we can’t. This is a very special group and I know we can work through this together. Let me know if you have any questions. Thank you all and Go Cougs!