Monthly Archives: September 2023

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Week 7!

Posted on by Olivia Tranby
The team really rallied and raced well in all divisions at NW (dusty) XC Classic at Lane CC.
Remember how you warmed up and keep perfecting for the upcoming Nike Portland XC meet at Clackamas CC. The course is flat and fast so pr's are a possibility again.
Sickness is going around: so please do not share watterbottles! Wash your hands well.
**Please get out to purchase a simple chronograph watch!!! You can spend less than $20. Check out Amazon or Walmart. Then wear the watch to practice to time your workouts and runs!
 
September 25- Monday- 4:00pm- Mountain View HS XC tree. Workout at Pine Nursery. 16 x 200m as a 2-person relay. Frosh will partner up to do 12 x 200 with a teammate.
 
**Please pack your gear the night before practice. A few of you are forgetting your running shoes or shorts. It’s the time of year to pack extra warm clothes.
 
September 26- Tuesday- 4:00pm- Mountain View HS XC Tree. We will split in two groups. First group will head to the weight room for some more skills and drills activities. Group two will go for a 30 minute run. Both groups will switch after 30 minutes. After we will will all do some stretching and core. Bring your warm gear to put on after practice.
 
September 27- Wednesday- 2:30pm- MtV HS XC Tree. Plan on a medium-hard workout after a warm-up run to Mountain View Park.
 
September 28- Thursday- 4:00pm- MtV HS XC Tree. Drills, easy 30 minute run and weight room.
 
September 29- Friday- 4:00pm- MtV HS XC Tree. After warmups we will head out for an easy 20 – 30 min run and head to the track for 2 – 4 x 150m pick ups. Focus on changing gears every 50 meters.
 
**5:30pm- Team Pasta Dinner- hosted by the Schwab-Anderson family (Diego’s family). The dinner will be held at 20740 Wagontire Way. We will remind again later in the week. Thanks to our hosts.
Food assignments: Frosh: Bread, Soph: Drinks, Juniors (A-L): Salads, Seniors & Juniors (M-Z):Desserts.
 
PLEASE note we need a volunteer family or two to host the pasta feed for Oct 6, the night before the Oxford Classic. Please reach out to the coaches with questions or to volunteer. Thanks.
 
September 30- Saturday: Nike Portland XC Festival, Clackamas Community College: enter off S Beavercreek Drive at Clairmont Drive, Oregon City. Vechicles will be charged $5.00 parking fee, so please have change ready. Athletes: 8:00am load bus in front of MtV High School. Bus departs 8:15am sharp! Arrive noon at CCC. Please note JV G & B races have just been combined! All Races 5,000m: 1:35pm -VB D3, 2:50pm – Fr/So/Jr/Sr JVG, 3:20pm – Fr/So/Jr/Sr JVB. We will order and stop to pick up pizza for all the team to eat on the bus home after the meet. Bus should return to the school at 8:00pm. Please start planning your food to take on the bus to cover breakfast, lunch, drinks and snacks. The trip is a long day and evening.
 
October 1- Sunday: BIG FOOT 10K volunteer event! More details coming!!! You can rest up after the event. The more athletes that volunteer, the more $$ we earn for the XC team. Parents are welcome to help provide transportation out and back on Century Drive to our assigned area on the race course. Later: Rest up, rehydrate, refuel, roll and stretch and get out for an easy run, walk, bike, hike. And don’ forget your homework!
 
Reminders: Team don’t forget your “Cougar Pals” gifts. Plan to shop early in the week.
Reminder: If you are looking to earn a XC Varsity Letter: 1) have no more than 3 unexcused practices
2) Run Varsity 3 times through the season
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Week 6

Posted on by Olivia Tranby
 
 
We finished last week with another race under our belts. I think all have finally raced a 5K this season. We had a good preview of all the teams in our intermountain conference at Caldera. The Caldera coaches put a lot of effort into providing a quality race for central Oregon athletes. Your coaches are
enjoying all the PRs (personal records) coming along as we all get in better shape. Cheers to our JV boys team finishing 2 nd in the Caldera race! Thanks to all parents that provided transportation for athletes to Caldera. Thanks to Ezra for getting there early to help coaches with the team tent.
 
This week we are heading to Lane Community College in Eugene for the NW Classic XC match. We will take 7 in Varsity and the JV Scored races allows 10 entrants max per team.
Don’t forget to schedule your after school appointments on Tuesday, Thursday or Friday. Better yet schedule after XC. practice ends after 5:30pm or so. We need to continue to focus on our interval workouts on Monday and Wednesday.
We also need to focus on the quality of our warm-ups and cool downs for all races and workouts.
 
September 18 – Monday- 4:00pm- MtV XC Tree. Carol checked with the AD to ensure the AQI was under 100. We headed to Mountain View Park for a warm up, drills, intervals, cool down and stretching.
 
September 19 – Tuesday- 4:00pm- MtV XC Tree. Today will do some juggling around town. Lynsey has a workout planned in the weight room plus some running. Some coaches and athletes with rides will head out to SkyView or Pilot Butte Middle Schools to help and cheer at their XC meets. Races start at 5:15pm, so we will leave school around 4:40pm.
 
September 20 – Wednesday- 2:30pm- MtV XC Tree. Grass intervals after warmups and strides.
 
September 21 – Thursday- 4:00pm- MtV XC Tree. After drills we head out for and easy run and straight back to the weight room. Later some stretching and core.
 
September 22 – Friday- 4:00pm- MtV XC Tree. After warmups we will head out for an easy run and head to the track for 2- 4 x 150 pick ups. Focus on changing gears every 50 meters.
 
*5:30pm – Team Pasta Dinner – hosted by the Rockwell family. Hosted at Pine Nursery shelter by the playground. Thanks to our hosts! Frosh: Drinks, Soph: Salads, Jr(A-L): Dessert and Sr and Jr (M-Z):
Bread.
 
September 23 – Saturday- 9:15am- Load school bus. 9:30am – depart Mountain View. We will arrive at Lane CC at 12:30pm. Races: 1:40pm- JV Girls scored, 2:20pm- JV Boys scored, 3:00pm-
Varsity Girls (5A-6A), 3:40pm- Varsity Boys (5A-6). Don't forget your excellent warm ups and cool down with your teammates. We should head back to Bend around 5:00pm after a grocery store stop.
8:30pm – to arrive back at Mountain View HS.
*Don’t for get your Cougar Pals gift.
 
September 24 – Sunday: The usual- Rest up, rehydrate, eat, snack, and get out for an easy run. Don’t forget your homework!
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Week 5

Posted on by Cara Duval

Two races under our belts at Stayton this past Saturday. The course was real cross country: trails, up hill and down, stream crossings, single track. Not a course for fast times, but a 3K opportunity for the JV runners. Congrats all.

This coming Saturday is our first local XC meet at Caldera HS. We will be running against most of the Central Oregon schools. Do not plan to wear your spikes on this rocky course plus sidewalks at Caldera HS and Alpen Glow Park. There will be no bus transportation, so ask your parents or friends for rides. Please arrive by 9am. Coaches will need help putting up the team tent. First race is the JV Girls 5K at 10:00am.  The meet ends with Awards at 1pm. More details coming soon.

*Don’t forget to schedule after school appointments on Tuesday, Thursday and Friday. Monday and Wednesday are our our interval workouts and we need you all there for training.

September 11- Monday- 4:00pm– MtV XC Tree. We will head to Pine Nursery Park for a warm up, drills and workout around the row of pine trees near the canal. Put your water bottles in the back of Carol’s truck. A longer interval session is planned. There will be two workouts, so check the red notebook and run your paces with your assigned groups.  Please record times in the red notebook. We are working on strength and pace. Times are based on your current race pace. If the workouts seem too easy, perhaps you are not yet racing hard enough. Getting into race shape takes awhile, so be patient and keep working hard.

*Monday- 6:00pm-Parent meeting inside Mountain View HS. Room will be announced. If you cannot attend the meeting Carol will summarize the adgenda after the meeting. We will introduce coaches and  review the season. Questions are welcome.

September 12- Tuesday-4:00pm– MtV XC Tree. Overall an easy day with a run and right into the weight room as soon as you are done running.

September 13- Wednesday- 2:30pm– Right after school early release- MtV XC Tree. We will head to Mountain View Park for drills, strides, an interval session and cool down back to school for some core and stretching. Please bring your water bottles and put them in the back of Carol’s truck for transport to the park.

September 14- Thursday- 4:00pm- MtV XC Tree. After drills we will go for an easy run and then head to the weight room. After the weight room we will do some core and stretching.

September 15- Friday- 4:00pm- MtV XC Tree. After warmup and drills we head out for an easy run. After the run head out to the track for 2 – 4 x 150m pick ups. Please work on changing gears every 50 meters.

*5:30 pm– Team Pasta Dinner– hosted by the Shockey family.  The dinner will be held at 63591 OB Riley Road.  We will send a reminder later in the week. Thanks to our hosts!

Frosh: salads, Soph: dessert, Juniors (A-L): bread, Seniors and Jr (M-Z): drinks.

September 16- Saturday- 9:00am or before arrive at Caldera HS- 60925 SE 15th Street. You can park on the west side of the school or on Caldera Drive. Do not park near the road crossing from Caldera into Alpen Glow Park. Expect the gates on the east side of the HS off 15th Street to be locked.

Races: JV Girls 5K- 10:00am, JV Boys 5K- 10:45am, V Girls 5K- 11:30am, V Boys 5K- 12:15pm, Awards – 1:00pm- to the top 10 in each race. Trophies will be presented to the top V and JV teams in each race.  There will be a trainer on campus on Saturday. There will be water and bars for the athletes at the end of the races. Please remember coaches will need help putting up and taking down the team tent.

September 17- Sunday-  Rest up, rehydrate, refuel, roll and stretch and get out for an easy run, walk the dog, bike, hike. And don’t forget your homework!

Reminders: Team- don’t forget your “Cougar Pals” gift for Saturday.

MtV Trainer has office hours at the school: M – Thurs, 2:30 -7:30pm.

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Week 4!

Posted on by Olivia Tranby

First race under our belts: Yeah! Hope all enjoyed the road trip. We went through the fringes of a large forest fire over and back and glimpses of rain and one short intense downpour on the way back. Hope you enjoyed the Splash waterpark. We competed well, so congrats to all. Some athletes will move up
to Varsity for the next race and others to Junior Varsity and run a 3K distance.
Training and racing will continue now in a more regular pattern. This week you will get to mix in “back-to-school.” 🙂 We will meet after school at 4pm. So when the bell rings, you all have 15 minutes to change and meet outside at the Cross Country tree. Your gear has been ok sitting under the tree while we go run. If you have a musical instrument, Carol can store in the truck. Coaches will
continue to watch the AQI index each day before practice to monitor the air quality.

September 5- Tuesday- 4:00pm- Mountain View HS XC tree. Your parents can pick you up out back of the school near the Track/Football Stadium after workout. We will be done approx. 5:30- 5:45pm on Tuesday. Team will run to warm-up to Mountain View Park on Connors. A longer interval session is
planned. Please remember your water bottle and put it in the bin in the back of Carol’s truck when you arrive at practice. Once we get to Mountain View Park we will do drills and strides.The longer workout will develop your strength. All will need a watch to time your intervals (some supplied), as we are working on pace as well. The famous red notebook will appear- your goal pace and workout
group is listed. You are required to record your times for each interval. Goal times are based on last weeks race times. When we finish, we will run back to the school and do some stretching and rehydrating.

September 6- Wednesday- 4:00pm- Mountain View HS XC Tree. Overall easy, recovery day. We will do our drills, running, and in the weight room or outside with med balls and stretching.

September 7- Thursday- 4:00pm– MtV HS XC Tree. Plan on a medium-hard workout to continue working on race pace after our drills and warmup run.

September 8- Friday- 4:00pm– MtV HS XC Tree. After warmup and drills we will go for and easy run.
*5:30pm- Team Pasta Dinner– hosted by the Mills and Kruse families. The dinner will be held at the picnic shelter at Pine Nursery Park. We will remind again later in the week. Thanks to our hosts.
Food assignments: Frosh: dessert, Soph: bread, Juniors (A-L): drinks, Seniors & Juniors (M-Z): salad.

September 9- Saturday: Stayton Cross Country Invite, 1021 Shaff Rd SE: 6:00am load bus in front of MtV High School. Bus departs 6:15am sharp! Races: 10:00am -JV Girls 3K, 10:30am – JV Boys 3K, 11:00am- V Girls 5K, 11:30am- V Boys 5K. A grocery store stop is planned after the meet. Bus should return to the school at 4:00pm.

September 10- Sunday: Rest up, rehydrate, refuel, roll and stretch and get out for an easy run, walk, bike, hike. And don’t forget your homework!
Reminders: Team don’t forget your “Cougar Pals” gifts. Plan to shop early in the week.