Week 4!

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.