Monthly Archives: August 2022

Hey All,

We had a great week of practice. We will continue to ramp up our running a bit this week. As you feel more fit, add 5 minutes to the length of your easy runs this week. Please remember, workouts are gauged to your current fitness with the goal of increasing your strength, endurance and speed.

Our first race is Saturday, September 10th in Eugene. If you have not checked out Athletic.net yet to see the race calendar, please do so. This will help with scheduling. We are working toward the newcomers being able to race/run 5000m which takes some base work to get to. If you miss a couple of practices, run on your own so that you don’t lose the fitness you’ve been gaining in practice.

Please let Coach McLatchie or Coach Young know if you are going to be gone from practice for an excused purpose, like an appointment or a unique work conflict. Try to make sure that you set work schedules with school and practice in mind. We’ll be keeping track of attendance.

You need to be fully cleared through the athletic office before Friday, the 9th of Sept if you are wanting to race on Saturday. That includes the pay-to-play fee. If you qualify, there are scholarships available for athletes, but they need to check in with the athletic office about that. Brittany, the athletic secretary is super nice, and can help out if you have questions about what you need to be cleared.

 

Workouts of the Week:

Monday 8/29 – 3:45pm @ MV. Meet at the XC tree. Easy run to Mountain View Park. Warm up with drills and strides. Workout will be intervals on a loop in the grass. Back to the school for core and stretching.

Tuesday 8/30 – 3:45pm @ MV. Easy run, 25-50 min, followed by strides and stretching. Team photo before the run with loaner jerseys (not officially handing them out yet).

Wednesday 8/31 – 3:45pm @ MV. Jog to Al Moody Park. Drills and strides, then intervals on the lower grass look.

Thursday 9/1 – 3:45pm @ MV. Easy 20-30 min run. 2-4 strides. Weight workout.

Friday 9/2 – 3:45pm @ MV. Workout @ MV. Stretching and core.

Saturday & Sunday 9/3 & 9/4 – Long run of 40-80 minutes on your own or with teammates. Try to include some climbing. Go explore, if you’re camping, look up some trails you can run nearby. Exploring is the best. Make sure to hydrate and get some good sleep.

Monday 9/5 – Labor Day Holiday. Get a run in or a long bike ride, or a killer hike that gets the heart rate up and the sweat flowing. Enjoy, and we’ll talk more about the first week of school at practice this week.

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 either Coach McClatchie or Coach Young. The Athletic department is putting an emphasis on athletes being responsible and accountable for showing up and we’re being asked to take attendance.

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 8/22 – 10am @ MV. Long Run with 2 x 5min at tempo pace with 2 min recovery between. 30-70 minutes total. Strides & core when back.

Tuesday 8/23 – 10am @ MV. Easy run 20-40min.

Sunset Hike Night!! This is completely optional, and just a fun activity that you can participate in if you’re up for a hard hike. Coaches can’t organize carpooling, but the plan is to meet at the Black Crater Trailhead at 6pm. The trail is about 7 miles round trip. BRING water, a snack and a headlamp. We’ll plan on hiking (it’s steep in parts, so be ready to sweat), but if you want to try and walk/jog it, you can try. The plan is to be up there for the last 20-30min of sunset, then head back down as soon as the sun sets at 7:58pm. It will take about an hour to hike back down, so anticipate driving back from Sisters in the dark and getting back to Bend around 10pm. Parents are welcome and encouraged to join if they’d like. If they don’t want to hike, but instead head up to Dee Wright observatory or just drive some of the pass, that’s a great option as well.

Wednesday 8/24 – 10am @ MV. Easy run 20-40 min. Stretching and core when back.

Thursday 8/25 – 10am @ MV. Hard workout & Strength.

Friday 8/26 – 10am @ 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. 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.

 

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 some later 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 for this first week since it is going to be so hot, we’ll be doing practices at 12:00pm. That way we can be a little later in the day, but not in the intense late afternoon heat. 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: @ebd6c64

We 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. We’ll be providing information for each meet as they get closer and will be posting the information on this site.

 

Week One Workouts

Monday 8/15 – 12pm @ MVHS. Meet at the XC tree near the entrance to the stadium. Easy run day. In the 20-40 minute realm, depending on your fitness. We’ll talk about where to go and how to make sure to run together in small groups. Core & stretching back at MV. Practice should be over around 1:20ish pm

Tuesday 8/16 – 12pm @ MVHS. Run to Al Moody Park for short hill repeats. Strength & stretching back at MV. Practice will be over closer to 2-2:15pm.

Wednesday 8/17 – 12pm @ MVHS. Easy run, 20-45 min, followed by strides & stretching. Practice will be over around 1:20pm.

Thursday 8/18 – 12pm @ MVHS. Fartlek workout @ Eagle Park. Strength & stretching back at MV. Practice will be over 2-2:15pm

Friday 8/19 – Meet at 12pm @ Drake Park.  Long run day, relatively easy effort, just putting in some miles. I’ll describe some routes you can take depending on your fitness level and to maximize opportunities for water breaks.

Saturday 8/20 & Sunday 8/21 – Active recovery. If you can organize with your teammates to meet either day, that will help with accountability to get out and exercise.

Summer Running Week Six 8/8 – 8/14:

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 10th you won’t be able to practice.
2. Official practices start Monday, 8/15 (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. The race calendar on Athletic.net is close to being finalized, but there will be other items added to the calendar as the season goes on.

Workouts for the week:

Monday 8/8 – 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 8/9 – 30 – 45 minute easy run on your own or with friends. Try to find a soft surface to run on.

Wednesday 8/10 – Meet at Hollinshead Park. We’ll warm up, do some drills and then do some short/medium intervals with a short hill kicker.

Thursday 8/11 – 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.

Friday 8/12 – Meet at Alpenglow park at 8 am. We’ll do a 20-min run, some longer strides and then hit up the splash pad. I think we’ll beat all the little kids to it since we’ll be relatively early.

Saturday & Sunday – Rest one day and do an hour plus activity the other, run, bike ride, hike with climbing. Just be active.