Monthly Archives: July 2022

Week Five 8/1 – 8/7:

Hey Cougs! Coaches are back in town and Moratorium Week is up, so the coaches will be at practice this week. There are a couple of things to pay attention to:

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 10th 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 110h you won’t be able to practice.
2. Official practices start Monday, 8/15 (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. 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.

This week’s workout schedule:

• Monday 8/1 – 8 am, meet at the COCC Track for a trail loop workout. Bring water and park on the road, then walk down to the track.

 

• Tuesday 8/2 – 30-45 min easy run on your own or with friends.

 

• Wednesday 8/3 – 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 1/8^th mile markings on the side of the road. Up two, down one. See my awesome graph w/o an X-axis.

• Thursday 8/4 – NEW!! 2 pm @ MVHS. 20 minute easy run followed by strength in the weight room. Should be done by 3:30pm.

 

• Friday 8/5 – 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.

Saturday and Sunday – Get out for a 40-60 min easy run at some point. Go early, stay hydrated and run where you can get drinks. Try having a couple parks on your route to make sure you have water.

Week Four 7/25 – 7/31:

Great work to those of you making it to the summer workouts and those who are doing the work on your own!

The coaches are back in Bend this week, but unfortunately it coincides with OSAA’s Moratorium week which means starting Sunday, we’re not to have contact with athletes for the week. Big THANK YOU to the captains for keeping things rolling while the coaches were out of the country or working all the track meets in Eugene.

We’re saying goodbye to July this week. 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. Try to get out early to beat the heat. This week is going to be ridiculously hot, so if you can try not to be out there in the afternoon. 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.

 

• Monday 7/25 – Pine Nursery @ 8:00 am. Meet by the playground.
  • 10 min warm up jog
  • Warm up drills
  • 30 min Fartlek follow the leader run. Break into 3-4 groups with people of like pace together.
  • Strength and core.
• Tuesday 7/26 – 30-50 min easy run with friends or family.
• Wednesday 7/27 – Hillside Park @ 8:00 am.
  • Hills!! Short ones, but we’ll do several to get the work in. 2-4 sets of 5 uphills from the base of the slope up and around the top tree. it should be continuous, so the recovery is just an easy slow jog back to the start.    
  • And… there’s some shade!
• Thursday 7/28 – 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 7/29 – Al Moody Park @ 8:00 am.
  • 10 – 15-minute warmup.
  • 4 – 8 Laps at Tempo pace. Fast, but relaxed, enough effort to be able to say a few words while running. 1:30 to 2min recovery. Try to run with like paced people.

Saturday & Sunday 7/30 & 7/31 – Saturday, try and do a long run of 45minutes to an hour + depending on how much you’ve been running. Plan for hydration by running in a place that has access to water. One of the best things to do is to run to parks near where you live where you know they have drinking fountains. Stop at each fountain for a couple of seconds and get a drink, splash some on your face and hair and then keep going.

The coaches are looking forward to seeing everyone in August! Have a great week!

Please make sure to join the new Remind group. The link is: https://www.remind.com/join/ebd6c64 If you have the app already, please add this group. We’re going to change the start times this week to try and beat the heat a bit. 8:00am will be the start time for practices. Week Three 7/18 – 7/24:

• Monday 7/18 – 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 7/19 – 30 – 45 min easy run on your own or with friends.
• Wednesday 7/20 – 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 7/21 – 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 7/22 – Shevlin Park @ 8:00 am. Meet in the gravel lot section near the gate and park loop trailhead. The longer loop is around 5 miles, and you can do various out and backs. I suggest going counterclockwise starting with the trail on the west side of the creek first. Try to stick together and always run with a buddy. It makes the runs more fun, and makes keeping track of everyone easier.
• 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 is 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 still gone for the week, so the runs will be lead by the captains. f you’re up for it, you can go longer on the Tuesday/Thursday runs. It’s warming up, so take care to hydrate. Just be aware of the heat and listen to your body. Here is the plan for the week. Week Two 7/11 – 7/17:

• Monday 7/11 – Pine Nursery @ 8:30 am
  • 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 7/12 – Easy run on your own or with friends. 20-30 min.
• Wednesday 7/13 – Pilot Butte Park @ 8:30 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 7/14 – Easy run on your own or with friends. 25-35 min.
• Friday 7/15 – Pioneer Park @ 8:30 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 – 30-60 minutes easy run, bike ride or hike with some climbing. Explore Central Oregon with family or friends.