Monthly Archives: August 2021

Week Three Practices 8/30 – 9/4

Hey Cougars,

We’re a week and a half from the start of school and inching closer to our first meet. You’ve all been working hard, and we’re impressed with the focus during workouts. This week, we’ll be heading out to Camp Sherman on Saturday to climb Black Butte and have some fun social time. For workouts, we’ll still be focusing on base miles, strength and keep dipping our toes into speed workouts.

 

Monday 8/30 – 3pm @ MVHS. Easy Run and strength.

Tuesday 8/31- 3pm @ Pine Nursery Park. Whistle Drills in the big field.

Wednesday 9/1 – 3pm @ MVHS. Head to Hollinshead park for some short hill repeats.

Thursday 9/2 – 3pm @ MVHS. Easy Run and strength.

Friday 9/3 – 3pm @ MVHS. Head to Al Moody for longer intervals.

Saturday 9/4 – Meet at MVHS @ 8 am to caravan up to Camp Sherman and Black Butte for a hike/run to the top and then back down the pool for some swim time and a BBQ lunch. Please let Coach Young know by this Wednesday if you can attend so that he can get the right amount of food. We should be heading back to Bend by around 2pm.

What to bring:

  1. Water, a decent amount and the easier to carry up the butte, the better
  2. A snack, either for at the top or shortly after we’re done at the parking lot before we head to the pool
  3. A swimsuit and towel for the pool after the hike.
  4. Sunscreen, a long sleeve shirt and a hat if you want one.

Sunday 9/4 – Rest day. Recover, hydrate and start to get ready for school!!

Week Two Practices 8/23 – 8/29

Hey Everyone,

Thanks to those of you who were able to make it to the first week of official practices. We’re going to continue this week to make sure we’re ramping up a bit while still thinking about each athletes current fitness. The main workouts this week will focus on getting a bit more speed endurance in and continued emphasis on strength. If you’re going to miss practices, please make sure you communicate with Coach Young so that he knows it’s an excused absence. The Athletic department is putting an emphasis on athletes being responsible and accountable for showing up and we’re being asked to take attendance for more than just contact tracing.

If you are not cleared to practice (at least Family ID and Physical) you can’t come to practice. Please make sure you get these done as quickly as possible. As we get closer to the season, you won’t be cleared to race until the Pay-to-Play is taken care of.

This week’s workouts:

Monday 8/23 – 3pm @ MV. Easy run. Strides & Strength.

Tuesday 8/24 – 3pm @ MV. Hill workout @ near Shepard and Revere.

Wednesday 8/25 – 3pm @ MV. Easy run to Eagle park for a few short repeats.

Thursday 8/26 – 3pm @ MV. Tempo workout & Strength.

Friday 8/27 3pm – 3pm @ Phil’s Trailhead longish easy run. Bring a handheld water bottle if you have one and water regardless as there isn’t water out there. If you need a ride, make sure to connect with a teammate sometime throughout the week to get it arranged. Coaches can’t facilitate carpooling.

    1. Easy & Short Route: Marvin’s Garden to Gravel Road to Phil’s Trail and back to trailhead.

 

2. 4-Mile Medium Route: Ben’s Trail to M.T.B. to Kent’s back to trailhead.

3. Shorter Hard Route: Ben’s Trail to KGB to Phil’s back to trailhead.

 

4. Hard Route: Ben’s Trail to All of KGB to Marvin’s Garden back to trailhead.

 

Saturday 8/28 – Easy Run on own or with teammates or friends.

Sunday – Rest, eat, hydrate.

 

Also, Footzone it doing their annual Spike Day’s Sale for central Oregon’s local high school students. It’s a great chance to get a good deal on spikes or running shoes for the season. The flyer is below.

FootZone High School Athlete Weekend 2021

Start of Official Practices Week One 8/16 – 8/22

We’re here! The start of the official XC season is upon us and with it some transitional time. First, we’ll be transitioning to afternoon practices and meeting at the school for the majority of practices. With this change, we’ll be adjusting to the schedule we’ll have when school starts. Also, many people who haven’t been able to workout in the mornings will be able to join us and in varying levels of fitness. So, we’ll start a new training cycle that allows for an ease into fitness.

Practices are now 5-days a week, and until school starts we’ll meet at 3pm for practice. Once school starts we’ll have to bump back the start time to 4pm, but the longer we can be done earlier in the evening, the better.

If you are not on the Remind app, please download it and use the join code: @bdg8hag

I will be using Remind for the most pertinent changes and information updates, like changes to practice schedules due to smoke. I’ll make sure if changes need to be made I’ll send a remind at least 30 minutes before the start of practice. Also, if you’re on Instagram, our team account is @mv_xc. Updates are put up there as well.

Be sure to check the schedule on Athletic.net to get meet dates. I’ll be providing information for each meet as they get closer and will be posting the information on this site.

 

Week One Workouts

Monday 8/16 – 3pm @ MVHS. Meet at the XC tree near the entrance to the stadium. Easy run day. Core & stretching.

Tuesday 8/17 – 3pm @ MVHS. Run to Al Moody Park for short hill repeats. Strength & stretching back at MV.

Wednesday 8/18 – 3pm @ MVHS. Easy run followed by strides & stretching.

Thursday 8/19 – 3pm @ MVHS. Fartlek workout @ Mountain View Park. Strength & stretching back at MV.

Friday 8/20 – 3pm @ MVHS. Team Photo Scavenger Hunt.

Saturday 8/21 – Meet at 7:30 am at MV and carpool to the Dillon Falls trailhead to do an out and back long run on the river trail. Shoot for 30-60 minutes depending on how much running you’ve been doing and bring water. If you stash a bottle 15 or so minutes into it on the side of the trail you can get it on your way back and have water at two points along your run.

Sunday 8/22 – Active recovery. Do something, even if it’s just taking a walk with your family or friends.

Summer Running Week Six

Summer Running Week Six 8/9 – 8/13:

  1. Registration is now open for Fall Sports. Please make sure to get signed up through the Athletics page for MV. You need to register, pay the Pay-to-Play & have a current physical on file in order to practice/compete. Wednesday, August 11th is the last day to register and be able to practice on the 16th when official practices start. If you’re not cleared by the 11th you won’t be able to practice.
  2. Official practices start Monday, 8/16 (one week away!!). We will be having those practices at 3pm and will be meeting at Mountain View near the “Cross Country Tree” across from the ticket booth of the football stadium. Please bring water!! It’s going to be hot.
  3. Mark your calendars for Saturday 9/4. We’re planning on doing a morning Black Butte run/hike and using ex-MV coach Peter Hatton’s Camp Sherman house as a base for a post workout BBQ. Details are still being worked out, so stay tuned.
  4. The race calendar on Athletic.net is close to being finalize, but there will be other items added to the calendar as the season goes on.

Workouts for the week:

Monday 8/9 – Meet at Juniper Park by the Tennis courts. 8 am.

  • 3-4 sets of 2x800m w/1 min rest. Rest interval between sets is 3-5 minutes until the HR goes down. Pace should be fast but comfortable. You should be able to feel like you can keep going right into your second rep. Focus on getting at least 3 sets done as that equates to a 5k. 2-3 sets of 30 walking lunges after the workout. Stretching and core.

Tuesday 8/10 – 30 – 45 minute easy run on your own or with friends. Try to find a soft surface to run on.

Wednesday 8/11 – Meet at Goodrich Pasture park at 8 am. We’ll try the workout we missed last week because of the smoke. We still need to get some good climbing in the legs and with Black Butte on the horizon, it’ll help build strength.

Thursday 8/12 – Meet at MVHS @ 2pm for a strength/lifting workout similar to what we did last week. Again, we’ll shoot for being done close to 3:30, but it might be closer to 3:15.

Warmup time

Friday 8/13 – Meet at Drake Park @ 8 am for a climb up Awbrey Butte to the radio towers. Back down to the park for strides and Ultimate.

 

 

 

Summer Running Week Five

Week Five 8/2 – 8/8:

Hey Cougs! Summer for me is coming to a close as I start teaching Summer School tomorrow, and time is flying by. Here are a few key things coming up:

  1. Registration is now open for Fall Sports. Please make sure to get signed up through the Athletics page for MV. You need to register, pay the Pay-to-Play & have a current physical on file in order to practice/compete. Wednesday, August 11th is the last day to register and be able to practice on the 16th when official practices start. If you’re not cleared by the 11th you won’t be able to practice.
  2. Official practices start Monday, 8/16 (two weeks away!!). We will be having those practices at 3pm and will be meeting at Mountain View near the “Cross Country Tree” across from the ticket booth of the football stadium. Please bring water!! It’s going to be hot.
  3. Mark your calendars for Saturday 9/4. We’re planning on doing a morning Black Butte run/hike and using ex-MV coach Peter Hatton’s Camp Sherman house as a base for a post workout BBQ. Details are still being worked out, so stay tuned.
  4. The race calendar is still being worked out as local meets will be our priority and we’re still waiting on some finalized dates of meets.
  • Monday 8/2 – 8 am, meet at Al Moody Park for some intervals with a bit of a hill.
    • 4-8 reps x Big loop tempo effort, small loop recovery. See map for the loops.
    • The focus is on building speed endurance. Break the sets into smaller pieces. So, if you’re doing 4 reps total, start with 2 full reps and then take a water break and then finish the last 2 reps.
    • Listen to your body when it comes to the number of reps. Set a goal, but be smart.
    • Strength and Core
Big loop (blue) tempo effort & Small loop (red) recovery.
  • Tuesday 8/3 – 30-45 min easy run on your own or with friends.
  • Wednesday 8/4 – 8 am, meet at Goodrich Pasture Park as the meeting place for hills on Pilot Butte. Hopefully this will avoid any construction related issues.
    • Saw blade workout using the 1/8th mile markings on the side of the road. Up two, down one. See my awesome graph w/o an X-axis.
Goodrich Pasture Park to the base of Pilot Butte.
Awesome description of the workout.
  • Thursday 8/5NEW!! 2 pm @ MVHS. 20 minute easy run followed by strength in the weight room. Should be done by 3:30pm.
  • Friday 8/6 – 8 am, Drake Park by the stage. Loop to the top of Overturf Butte and back for strides and Ultimate if people want to play.