Nike XC Week

Nice work Cougs! This last week was a solid week of racing and pushing toward improvement. It’s going to go back to more of a work week this week, as we continue to look toward the latter half of the season.

Coach’s advice/strong suggestion – Don’t share drinks with other athletes. This should go without saying, but it’s been witnessed. Use your own water bottles and drink from your own beverages. Fall is upon us and with that close quarters in school and a strong chance of getting sick.


This week’s workouts:

Monday – 4pm @ MV. Hard workout for the week at MV park. It will be tiered to Varsity guys/girls, JV guys/girls & Beginning runners.

Tuesday – 4pm @ MV. Easy run day. 30-50 minutes. Core and stretching.

Wednesday – 2:30 @ MV. Right after school!

  • 200, 300, 400 with 3MR, 8 MR, 600.  All quicker than race pace. Time to tickle the fast twitch muscles a bit.  
We’ll need Thursday and Friday to recover from these 2 workouts to be ready for another challenging race on Saturday.
Thursday – 4pm @ MV. Easy day run day. 27th to Boyd acres to Petrosa round-a-bout to Neff loop. Short strength & core.
Friday – 4pm @ MV. Easy 20 min run and strides. Pasta Feed hosted by the Kirsch family. Northpointe park/63788 Wellington St. @ 5:45pm. Football game against Southridge @ 7pm. If you want to go, dress warm, stay off your feet as much as you can and get to sleep early.
Saturday – Nike Portland XC. Itinerary to follow.

Here are a few of Young’s photos from Wed & Sat.

Here is an album of photos taken by Liam’s Dad from the race in Prineville.

Here is an album from Liam’s Dad from the Marist race.