Monthly Archives: September 2021

Week 6 Workouts: Portland Bound!

And we’re off! Wow, what a great start to the season on Wednesday in Silver Falls, as we found a lot of success in all three races.

Starting with the JV boys team, Weston & Mason took it out hard to lead our JV team to 1st place as a team.

The 3400m was a bit shorter than we’re used to, but it just made for some good speed work.

Our Varsity girls followed with 3 runners in the top 10 that led to a 2nd place finish behind a strong Corvallis team.

The Varsity boys ran a tight, smart race with the top 6 within the top 15 overall and a scoring bunch with less than a minute between 1st & 5th.

This week, we head to Portland on Saturday for a high quality competition experience with a lot of runners in each race.

This week’s schedule:

Monday 9/20: 3:40pm @ MV. Easy run to Mountain View park for strength there, then back to MV for stretching.

Tuesday 9/21: 3:40pm @ MV. Run to Pilot Butte State Park for hill repeats.

Wednesday 9/22: 2:15pm @ MV. Captain led practice. Easy run and games.

Thursday 9/23: 3:50pm @ Pine Nursery park. 8,4,8,4,8,4 w/ 1-min rest between each. Finish with 2 x 200.

Friday 9/24: 3:40pm @ MV. Easy 20 minute run & strides.Stretch & get ready.

Saturday 9/25: Meet @ MV @ 5:30am. Itinerary is below.

Nike Portland XC 2021

 

Sunday 9/26: Rest!

Week 5 Workouts: Competition time!!

Indoor fun!

Hey Everyone,

Well, after some indoor workouts and constant adjustments, we’re nearing our first race this week. Phew… it’s been awhile.

This week is pretty busy and with the start of school, it’s important to remember that SLEEP is a really important part of athletic and academic success. If you haven’t already, dial back that bedtime to make sure you’re getting at least 8 hours or more of quality sleep each night.

 

This week’s schedule:

Monday 9/13 – 3:40 @ MV. PICTURE DAY!! Please make sure you’re at practice to receive your uniform and be in a team picture. We’ll get uniforms, go change, do the picture, change again and then head to Mountain View park for some timed intervals. Then back to school for a little bit of strength.

Tuesday 9/14 – 3:40 @ MV. Pre-meet day. Easy 20-minute run and 4 strides with a good stretching session. Tonight – Pack your bag with the following so you don’t forget something in the morning.

Things to pack:

  • Your running shoes and/or spikes (if you have some)
  • Your uniform top and bottom
  • A sweatshirt and shorts or jogging pants for warm ups
  • A change of clothes for after the race, including extra socks
  • Your Cougar Pal gift
  • Snacks for the ride over and right after your race.

Wednesday 9/15 – Race day! You’ll be excused at 11:45 and bus leaves at 12:00. See Itinerary below:

Silver Falls Oktoberfest Itinerary

Thursday 9/16 – 3:40 @ MV. Easy 30-minute run and strength.

Friday 9/17 – 3:45 @ Pine Nursery for workout and two games of Ultimate, we’ll do a beginner game and an experienced game so everyone gets to participate.

Saturday & Sunday – 45-60 min easy run/hike on one of the days, rest on the other.

Go Cougs!

 

Week 4 Workouts: School is upon us…

Lawn games!

Thanks for everyone who came and contributed to Saturday’s non-Black Butte hike. Peter, John and I were all commenting on how great it was to see the team just have fun and play. And now, we start the transition to the start of school and a small shift in the schedule for practices. If you’re not on Remind yet, please make sure to do that as that’s the easiest way to communicate changes like we did yesterday.

As you’re getting ready for school, be sure to pack your workout clothes and running shoes with the rest of your school stuff EVERY day! Also, Bohnlein and Ross are working on putting together a recruitment lunch for Friday and we’ll be asking you all to help as we try to bring more people out to get fit and enjoy good company.

Workouts for the week:

Monday 9/6 – 3pm @ MV. 40-60 minute easy run & strength. If the smoke is too bad to run outside, we’ll do a combo Main Gym/Commons running workout and then go into the weight room.

Tuesday 9/7 – 3pm @ MV. 30 minute Progressive run.

Wednesday 9/8 – 3:40pm @ MV. 9th graders, get out to the XC tree as quickly as possible after school gets out.10th-12th graders just note the new start time. Easy run day.

Thursday 9/9 – 3:45pm @ Pine Nursery. Get there any way you can after school, including just walking over if you need to. We’ll meet by the playground. Time Trial day. ~ 2.5 mile race effort time trial. A chance to see where your fitness is prior to our first race next week. If you have spikes and want to use them, go for it, but regular running shoes will also be fine.

Friday 9/10 – 3:40 pm @ MV. 35-55 minute easy run with strides and a very short strength session.

**Everyday will be subject to change based on the AQI readings, but unless even the indoor air quality is bad, we’ll have practice every day.

Let’s get ready to have a great school year and XC season. As with everything, it is what we make it, so let’s make it fun and focus on improvement.

Change of plans…

Hey Everyone,

With the AQI being not good for something as strenuous as hike/running Black Butte, we’re going to cut that part out of today. The air out by Camp Sherman is significant better than Bend’s at this point, so we can still be outside without feeling like we’re standing in a campfire.

I have a lot of food that Max and Sophie aren’t going to be able to eat, so…

New Plan:

  • Meet at 10 am @ MVHS to caravan
  • Head to Camp Sherman for swimming & games Peter has set up.
  • Eat, relax, rest our legs from a hard week and enjoy being a team.
  • Leave for Bend at 2pm and arrive back at MVHS around 3pm

Bring a swimsuit, and towel still, but probably not the hydropak. Let’s still have some fun today and be glad we didn’t get all wound up for a race in Prineville only to get out there and not be able to race.