Week 7!

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