Monthly Archives: July 2021

Week Four 7/26 – 8/1:

Great work to those of you making it to the summer workouts and those who are doing the work on your own! We’re saying goodbye to July this week and hello to August. Last week we injected a slight hint of speed with Monday’s workout, and we’ll do the same this week. Tuesday should be an easy run/cross training day. Wednesday will bring some short hills that should be strength building, but not not overly taxing. Friday will be a short, fun day with the focus shifting to a long run on the weekend.

This week is OSAA Moratorium Week, so practices will be strictly captain led.

• Monday 7/26 – Pine Nursery @ 8:00 am. Meet by the playground.
  • 30 min Fartlek follow the leader run.
  • Strength and core.
• Tuesday 7/27 – 30-50 min easy run with friends or family.
• Wednesday 7/28 – Hillside Park @ 8:00 am.
  • Hills!! Short ones, but we’ll do several to get the work in. And… there’s some shade!
• Thursday 7/29 – On your own or with friends. 10-minute warm up jog followed by 5 x 1-minute hard/1-minute easy. 10 – 20 minute cool down easy run, then stretching.
• Friday 7/30 – MVHS @ 8:00 am.
  • 10 – 15-minute warmup, then Ultimate and treats.

Saturday & Sunday 7/31 & 8/1 – Saturday, we’ll have a Captain led long run at Tumalo Falls. If you’d like to carpool, meet at MV @ 7:30 am with the goal of being at the trailhead by a little after 8:10am. If you want to just head out there on your own, plan on meeting out at the trailhead around 8. You do need to have a NW Forest pass to park at the parking lot, so if you have one please bring it. Bring water and a snack for afterward. The goal is to do an hour + of running/hiking, and at minimum you should be able to make it to the second large falls which is about a mile in.

In trying to expand team communication beyond this website and our team Instagram page, We’ve started a Remind group.

The link is: https://www.remind.com/join/bdg8hag

If you have the app, please add this group.

Week Three 7/19 – 7/25:

• Monday 7/19 – Juniper Park @ 8:00 am. Meet by the tennis courts.
  • 10 min warm up jog and drills
  • 2-4 x 1/2 mile loop starting at tempo pace and finishing with a hard effort
  • Finish with Strength and Core.
• Tuesday 7/20 – 30 – 45 min easy run on your own or with friends.
• Wednesday 7/21 – Pilot Butte Park @ 8:00 am. Meet by the playground.
  • 3 laps around the base grass area
  • Warm up drills (get water before workout)
  • Jog to the base of the road hill. On the road or side gravel. 6 – 12 x 1 minute up/30sec down recovery. Work hard, but don’t sprint the uphills. Easy jog or walk the downhills. Most should work with the goal of making it to the top of the hill by the end. Get water at the top before heading down.
  • Stretch and elevate your legs.
• Thursday 7/22 – 25-35 min easy run or cardio alternative. If biking or hiking, double the time but be sure to have plenty of water with you and a light snack for during or after the workout.
• Friday 7/23 – Shevlin Park @ 8:00 am. Meet in the gravel lot section near the gate and park loop trailhead.
  There will be short, medium and long loops available with the goal of doing the longest run of the week.
• Saturday and Sunday – For one or both days be active for an hour or more. Anything that gets your heartrate up. Low impact is great, but going for an easy jog on soft surfaces is an easy go to. Go explore. Use Google Earth or another mapping service to plot a new route you’ve never tried or find a place you haven’t seen yet. Running is an incredible way to explore new places efficiently.

Hey Everyone,
 Great start to the summer running! It was exciting to see people out getting those base miles in as the middle of summer is nearly upon us. Remember that these practices are voluntary and open, so if you have friends or family in town and you want your cousin wants to get a run in while they’re in Bend, they’re more than welcome.
 Coaches are generally gone for the week, so the runs will be mainly lead by the captains with some guest appearances along the way. Since the heatwave has never really abated, we’re going to start the practices at 8:00 am instead of 8:30. A half hour wake up change won’t mean much, but the cooler the better. If you’re up for it, you can go longer on the Tuesday/Thursday runs. Just be aware of the heat and listen to your body.

Here is the plan for the week.

Week Two 7/12 – 7/18:

• Monday 7/12 – Pine Nursery @ 8:00 am *New start time*
  • Meet by the playground. Out and back on the canal trail. 30-45 min total at conversational pace. Jog the whole time, but it should still be conversational pace.
  • If you have a hand-held water bottle, bring it. Otherwise, make sure you drink a decent amount before you take off.
  • Strength & core back at the playground.
• Tuesday 7/13 – Easy run on your own or with friends. 20-30 min.
• Wednesday 7/14 – Pilot Butte Park @ 8:00 am
  • Meet by the playground
  • 3 laps around the base grass area
  • Warm up drills (get water before workout)
  • Jog to the base of the road hill. On the road or side gravel. 6 – 12 x 1 minute up/30sec down recovery. Work hard, but don’t sprint the uphills. Easy jog or walk the downhills. Most should work with the goal of making it to the top of the hill by the end. Get water at the top before heading down.
  • Stretch and elevate your legs.
• Thrusday 7/15 – Easy run on your own or with friends. 25-35 min.
• Friday 7/16 – Pioneer Park @ 8:00 am
  • Meet near the Picnic Tables but not near other groups if they’re already there.
  • Out & back on the river trail with 3 turn around options. See map for turn around points.
    • Shortest route turn around at Mt Washington at the top of the dirt hill by the golf course. (~ 2 miles round trip)
    • Middle route turn around at Archie Briggs, the second road crossing with the crosswalk. (~ 4 miles round trip)
    • Long route, turn around at the bottom of the big dip just after the scenic overlook. (~ 6 miles round trip)
    • * Make sure to stop for water at the fountain by Sawyer park if you do the middle or long route.*

• Strength and core back at Pioneer Park.

Saturday/Sunday – 30-45 minutes easy run, bike ride or hike with some climbing. Explore Central Oregon with family or friends.

Hey Everyone,

We’ll start our summer group runs on Monday, July 5th at 8:30am at Riverbend Park. These are completely optional, but a wonderful chance to get those base miles in and start gearing up for the XC season. Summer runs will be largely captain-led this summer, so if a coach isn’t there please pay attention to the captains and follow their lead. Be sure to check the website for updates to location and workout details as summer progresses.

We’re looking forward to having a relatively normal lead up to the season and hopefully and normal season.

IMPORTANT!!!! Be sure to bring plenty of water to practice, drink some water and get a small bite before you get to practice as well. It goes without saying that it is HOT right now and will continue to be throughout the summer.

Week One 7/5 – 7/11:

• Monday 7/5 – Riverbend Park
  • Intro, name game if needed. Easy run 20-30 min at conversational pace. Strength & Core at the end.
• Wednesday 7/7 – 1^st Street Rapids
  • 15-20 min jog North on trail, turn back and stop at the base of the Mt Washington hill.
  • 4-8 x hills, short but punchy climb, start by the pump house and ease into it.
  • Stretching in whatever shade possible.
• Friday 7/9 – Drake Park by the bike racks in the middle of the park
  • 25 – 40 min loop run to the wave bridge, flag bridge or Farewell Bend park bridge.
  • 4 x ~70 m strides
  • Strength & Core
  • Post-practice social activity TBD (Bring $)