Monthly Archives: March 2021

XC Week 5- 3/29-4/4

I hope everyone has had a fun and relaxing Spring Break! We are back at it this week and we get a full week of training before our next meet on Saturday. As of right now, we don’t have a start time for the meet. I will let you all know when the start times are established. Please see below for the practice schedule for the week!

I’m excited to get the crew back together and start the final push for the XC season. Our next few races will be our best. Let’s stay focused and make the last few weeks count! See you all soon!



         Practice Schedule

Monday 3/29- Pine Nursery @3:30pm

Tuesday 3/30- Mountain View @3:30pm

Wednesday 3/31-Mountain View @3:30pm

Thursday 4/1- Pine Nursery @3:30pm

Friday 4/2- Pine Nursery @3:30pm

Saturday 4/3- XC Meet @Pine Nursery. Time TBD.


GO Cougs!

XC Spring Break Training

We ended the week with a strong showing out at Black Butte Ranch. There were some lifetime 5k PRs set, and a lot of season bests on the day. Even more impressive was how both teams raced as a unit. The girls team ran away with a strong and convincing 2nd place finish, and the boys finished 4th but only a few places off of 2nd. Overall, we are moving in the direction we want to be. In a short and condensed season, improvement week to week is impressive.

Clash in the Cascades Meet Results:

We will not be meeting as a team for spring break, but that doesn’t mean training stops. Please do your best to follow the training plan posted below. I want everyone to be able to do fun things and have family time, while still being able to get the training in. If you have any questions about the workouts please reach out to me! This week is a great opportunity to recharge mentally and physically, while still keeping our fitness high and staying sharp. I hope you all have an awesome spring break!

Spring Break Training

Monday 3/22- 30-45 minutes easy-moderate run. 6 Strides after run.

Tuesday 3/23– 10×1 minute hill repeats @race effort. 5x30sec hill sprints. 15 minute warm-up and cool-down.

Wednesday 3/24– 30-40 minutes Recovery run. Go by feel, listen to your body!

Thursday 3/25– 30-40 minutes easy-moderate run. 4 Strides after run.

Friday 3/26– Speed play workout: 3min-2min-1min-1min-2min-3min @race pace with 90 seconds rest in between each rep. Follow workout with 6×30 seconds fast to mimic finishing kick! 10 minute warm-up and cool-down.

Saturday/Sunday– Take one day off. Longer run for the other. 40-60mintues easy. If you’re feeling tired don’t force it, go with the shorter option.



Thursday Meet Info


MARCH 18, 2021




Start Time: (Men will be run first)

               Men: 1:00 PM
Women: 1:45 PM


Location: Big Meadow Golf Club, 13020 Hawks Beard, Sisters, OR 97759


Bus Parking: Please pull through to golf course passing the club house, pulling past course and proceed left to the far east side of parking lot


Course Map:  MAP


Surface: The course is 95% grass, ideal for usage of spikes


Start/ Finish Area: The course will begin on the driving range tee area


Team Area:  Please set up team tents and encampments in the driving range near the finish line.  Coaches please keep your spectators out of the team area


COVID:  We are required to follow guidelines from the Oregon Health Authority (OHA) and Oregon School Activity Association (OSAA).  Please follow current mask and social distance guidelines


Spectators:  Please limit spectators and enforce COVID guidelines regarding attending events.  150 spectators are allowed to attend outdoor events.  This will be impossible to enforce, so we are asking for only immediate family members to attend as spectators.  Please keep spectator out of the driving range area and team encampment.

XC Week 4: 3/15-3/21

XC is officially back! It was so awesome to see an actual cross country race take place. Even though it’s been over a year since our last true xc race. Everyone showed up and competed like we never left. So many great performances and amazing efforts across the board. Very proud of these athletes for sticking with it and making it to the starting line after waiting so long to actually get the opportunity to race. Checkout the results from Friday’s meet here!

Coach Young took more awesome photos of the meet on Friday. Thanks Andy!

Pine Nursery Meet Photos:

Our meet this week is on Thursday 3/18, hosted by Sisters and will take place at Big Meadow at Black Butte Ranch. Right now, race times are still TBD. I will let you all know as soon as I get meet info. Also, athletes will need to get to and from the meet on their own. I’m sorry for the inconvenience, but transportation within the district is unavailable to weekday athletic events at this time.

I think the course on Thursday will be on the faster side, and should be a great opportunity to shoot for a fast XC time. We are still learning how to race again. So, let’s think of what worked well on Friday and what we can work on to be our best on race day! Please see the practice schedule below. Monday will be a workout day, so come prepared and focused to have a quality workout! See all soon!

Practice Schedule

Monday 3/15- Pine Nursery @3:30pm 

Tuesday 3/16- Pine Nursery @3:30pm

Wednesday 3/17- Mountain View @3:30pm

Thursday 3/18- XC Meet @Black Butte Ranch (Race Day)

Friday 3/19- Mountain View @3:30pm

Go Cougs!

Meet info 3/12 @ Pine Nursery

Hey everyone,

Below is the schedule for the meet tomorrow at Pine Nursery. Spectators are allowed tomorrow since we are racing in a public park. Just be sure to stay clear of the start finish areas and try and spread out on the course to cheer on the runners! Should be a fun day! Attached is the course map for everyone to check-out. See you all tomorrow!

4000m + 1000m Pine Nursery XC Course

Event Schedule:

12:00-2:00pm — Volunteers/coaches set-up course and stadium area

1:00pm — Team bibs and timing chips available for coaches to pick-up at Finish timing tent

2:00pm — Race Block “A” start (girls)

2:30pm — Projected final finish of Block “A” race, Block “B” team pairs enter Stadium Area.

2:45pm — Race Block “B” start (boys)

3:15pm — Projected final finish of Block “B” race


Go Cougs!

XC Week 3: 3/8-3/14

Well, we finally got to compete in a Cross Country race! It was so awesome to see the team in those red and black uniforms again crushing it out on the course. Lots of awesome performances and great efforts all around! We have another meet this Friday at Pine Nursery, starting at 1pm. Specific race times have not been established yet, but I’ll update you all when they are posted. The meet will be a 5k and will be more of a traditional XC style race. It is highly likely that there will be 1 race for boys and 1 race for girls, instead of multiple races.

Please check out the practice schedule below for the game plan this week.

Also, coach Young has been acting as our team photographer this season and was kind enough to take pictures at the meet yesterday, as well as some practice photos. Here is the link to the photos for everyone to check out! Thanks Andy!

Week 3 Practice Schedule

Monday 3/8- Mountain View @3:30pm

Tuesday 3/9- Pine Nursery @3:30pm

Wednesday 3/10- Mountain View @3:30pm

Thursday 3/11- Pine Nursery @3:30pm

Friday 3/12- XC Meet @Pine Nursery. Meet start 1pm.


Let’s ride that momentum from the meet on Saturday and have a great week of training! I’m excited to see everyone race their first 5k of the season! See you all tomorrow!


Go Cougs!


Rust Buster Meet Info

Hey Cougs,

Please read the info below for the Rust Buster meet this Saturday at Pacific Crest Middle School. You should know by now which category you will be racing in. Look below for your race time and plan accordingly with your race partner. You will need a race bib and chip for timing, so come find me before your event and I’ll give them to you. I will be in the staging area on the football field. I’m super excited to get our first competition underway!

Rust Buster Map 2.0 (2)


Event Basics:

-> 2-person alternating 2-leg relay … Runner 1 runs 3250m loop, “tags”, Runner 2 runs 3250m loop, “tags”, Runner 1 runs 1750m loop, “tags”, Runner 2 runs 1750m loop and finishes.

-> “Tag” will be the moment when teammate on course crosses the leg finish line timing mat. Tagged runner goes at that moment across start timing mat. No hand-to-body tag necessary.

-> Three categories: male-male; female-female; mixed. Assuming numbers of teams in each category are roughly balanced, each category will be run as a separate race of up to 30 teams.

-> To match OHA and Bend-LaPine safety guidance, all school teams will need to adhere to a location and time schedule with athlete arrival, warm-up, warm-down, and departure.

-> The course is a mix of grass, dirt/gravel, and short pavement sections. 2-way road crossing of NW Crosby will be a “normal crosswalk crossing” requiring runners to yield to cars that do not voluntarily stop. Volunteers on both sides of road will slow/stop runners as necessary

Safety Areas Plan:

Within the fence of the PCMS track & ballfields complex is considered the “Stadium Area”. Only coaches and runners within the scheduled Race Block shall be within the complex fence per the schedule below.

The surrounding school parking lots, area multi-user paths, Pacific Crest Ballfields (if not occupied by other sport teams), and Discovery Park grass fields are all considered public areas where teams can have runners can warm-up, warm-down, and have a centralized “team spot”.

As soon as team pairs complete their race, both runners must gather personal items in the Stadium Area and depart ASAP. Warm-down must take place outside the Stadium Area.

Event Schedule:

9:30am — Block “A” team pairs enter Stadium Area for warm-up.

10am — Race Block “A” start (Boys Relay)

11am — Projected final finish of Block “A” race, Block “B” team pairs enter Stadium Area.

11:30am — Race Block “B” start (Girls Relay)

12:15pm — Projected final finish of Block “B” race, Block “C” team pairs enter Stadium Area.

12:30pm — Race Block “C” start (Mixed Relay and “overflow” teams if necessary)

1:30pm — Projected final finish of Block “C” race