Monthly Archives: October 2021


Hey Everyone,

Wow, what a great end(…ish) to the season. The JV Boys got us started out with some great efforts, PRs and SRs (season records). I was impressed with their guts and willingness to work. The Varsity Girls exceeded most expectations with every runner finishing at, above, or well above their seed place from times this season. Most of the girls had SRs with one having a PR on a relatively slow course, at elevation. The Varsity Boys had all top 5 scorers in the top 20. Nobody PR’d, and that just goes to show how hard the course was. Overall, the Varsity Girls finished 4th compared to their 7th seed going in and the Boys finished 2nd compared to their 4th seed going in. The Varsity Boys will move on to the State Championship Meet that will be held at Lane Community College on Saturday, November 6th. So, we’ll continue practices for the Varsity athletes, but the JV athletes are welcome to join as well.

MVXC Dessert Banquet will be Tuesday, November 9th @ 7pm. The team will provide ice cream sundae toppings and beverages. We will meet in the Commons outside of the Library. We will recognize the amazing job this team did this year and look back at some of the fun and success we had as a team.


Workout Schedule:

Thursday 10/28 – 3:40pm @ MV. 30-min easy run with core and stretching.

Friday 10/29 – 3:40pm @ MV. Jog to Al Moody for low slope intervals.

Saturday & Sunday – Rest days, plural.

Monday 11/1 – 3:40pm @ MV. Stadium intervals including the upper football fields.

Tuesday 11/2 – 3:40pm @ MV. Easy 30-min run and strength.

Wednesday 11/3 – 2:10pm @ MV. Captain led, 40 min out & back on the Canal Trail.

Thursday 11/4 – 3:40pm @ MV. 20 min run and long strides on the FB field.

Friday 11/5 – 3:40 pm @ MV. Easy 15 min run and strides.

Saturday – Itinerary to come.

Week 10 & 11 Workouts: Tune up time

Hey Everyone,

We’re only a week and a half shy of the District Championships! I’ve had a few questions in regards to who will be running, and the answer is everyone! All JV and Varsity runners will compete at Districts (if they’re healthy). For many it some it will be the last race of the year, but hopefully not for all. Districts will be at Pine Nursery this year in the middle of the day on Wednesday, the 27th. We will be checking out the course a few times before then, but let’s be honest, we do that pretty regularly as is.┬áLast week was a great one. We notched another couple of wins on the boys side with both Varsity and JV taking the spot, and the girls raced really well to get 3rd!! Many highlights, but my favorites are always seeing those PRs happen. We’re definitely looking to see a couple more top times tumble down next week.

This Week’s Schedule:

  • Monday 10/18 – 3:40pm @ MV. 45-60 min easy run with 4 strides and a little bit of strength & core.
  • Tuesday 10/19 – 3:40pm @ MV. Run to Eagle park for some short intervals.
  • Wednesday 10/20 – 2:10pm @ MV. Captain led Canal Trail out & back. 20 minutes out, then turn around. Core.
  • Thursday 10/21 – 3:45 @ Pine Nursery. District Course cut down intervals.
  • Friday 10/22 – 3:40 @ MV. 30 min easy run.
  • Saturday 10/23 – 8:30 @ Shevlin Park. Easy out to the far end of the park. 2-min on, 1-min off on the way back.
  • Sunday 10/24 – REST

Next Week:

  • Monday 10/25 – 3:40 @ MV. 20 min easy run, long strides on the football field.
  • Tuesday 10/26 – 3:40 @ MV. Easy shake out jog and strides.
  • Wednesday 10/27 – District Championships @ Pine Nursery. Athletes excused @ 10:40am. Be at Pine Nursery by 11:00am.
    • JV Boys race @ 12:40pm
    • Varsity Girls race @ 1:20pm
    • Varsity Boys race @2:00pm

**Bring warm clothes!!! Bring extra clothes and thin gloves/beanies. It will potentially be cold and windy. Be hydrating always, but especially from Sunday on… Eat a good breakfast, and have some small, healthy snacks (pretzels, fruit, bars, etc.) during the day, but I would not suggest having a normal sized lunch.

Let’s get hyped!! Go Cougs!

Week 9 Workouts: Black Butte or Bust…

Hey Everyone,

Eugene treated the team pretty well. Our ladies got us started with some awesome times and high placings on a beautiful, autumnal course. The guys Varsity played some tactical games on the way to a 1,2,3 podium sweep and an overall team victory. Very shortly after, the JV boys scored another team victory on the back of some gutsy racing. Lunch and the campus walk wasn’t quite the same and SPLASH, but it was still fun.

JV Boys start

This week is our last race before Districts. It is a chance to run on a fast, beautiful course that will give a lone comparison to fitness from last Spring’s season. We’re not quite ready to take the foot off the accelerator just yet though as we have 2 1/2 weeks until we need to be primed. So, expect to work hard still this week.

This week’s schedule:

  • Monday 10/11 – 3:40pm @ MV. 40-60 minute easy jog with some strides & lunges.
  • Tuesday 10/12 – 3:40pm @ MV. Longer tempo & Race intervals at Al Moody park.
  • Wednesday 10/13 – 3:40pm @ MV. Easy 20 minute jog and 4 strides.
  • Thursday 10/14 – RACE DAY @ Black Butte Ranch. **There is no bus transportation to the meet** You must get a ride with parents or teammates. Bring water and a snack. Eat a sensible lunch, enough to last you until 5pm, but not so much that you’re crazy full.
    • Athletes will be excused @ 1pm from class.
    • Please arrive @ Black Butte Ranch (13020 Hawks Beard, Sisters, OR 97759) by 2:30pm
    • Boys JV @ 3:30pm
    • Girls Varsity @ 4:00pm
    • Boys Varsity @ 4:30pm
  • Friday 10/15 – Meet @ the grass area across the flag bridge from the Old Mill Shopping area @ 4pm. Easy run on the river trail loop from there and strides in the grass. Afterward, we’re going to the theatre to watch the new Bond movie. It starts @ 5:00pm. Tickets are on the team. Bring $$ for snacks if you’d like some. This is completely optional and I’ll figure out how many tickets to get when we meet up. Bring some spare clothes to change into so you’re not wearing your smelly clothes into the theatre. You need a mask!! We should be done by 8pm.
  • Saturday/Sunday – Do something active. Run, hike, bike, anything. Just don’t sit around for both days (unless your hurt and recovering).

Week 8 Workouts: To the EUG

Well done yesterday to all the racers. Our JV boys got off to a great start with several season’s bests or PRs. That’s impressive given Bend’s higher elevation and the course’s funky tight turns and rolling hills. Our girls Varsity all ran well considering the week we had, and our Varsity boys took home another 3rd place trophy topped by a new #1 runner for the 3rd week in a row. ┬áThat shows how competitive the boys team is. So awesome. This week takes us to Eugene to soak in the fall colors and enjoy what should be another flat, fast Valley course.

This Week’s Schedule:

  • Monday 10/4 – 3:40pm @ MV. Easy 35-45min run and strength.
  • Tuesday 10/5 – 3:40pm @ MV. Track workout. You’ve heard me talk about it. There’l be music and a well-deserved treat for afterward.
  • Wednesday 10/6 – 2:10 @ MV. Captain led practice. Run to Eagle park for Ultimate.
  • Thursday 10/7 – 3:45pm @ Pine Nursery Park. We’ll do a shorter workout and then meet and hangout with the Skyview team. It’s a chance for us to talk to students who will be incoming Freshman next year about the program.
  • Friday 10/8 – 4:00pm @ Riley Ranch Nature Reserve. Easy loop run and down to see the river.
  • Saturday 10/9 – Look at the Itinerary. We meet at MV at the Bus loop at 6:15am. Bring a pillow. Lunch will be provided on before we head back to Eugene, but bring money if you want to buy stuff. We’ll have some free time to explore the U of O campus after lunch.

Springfield Invite Itinerary