Author Archives: 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.

Race Schedule:
9:45am – JV Girls
10:30am – JV Boys
11:15am – Varsity Girls
12:00 noon – Varsity Boys
Travel Schedule:
5:30am: All athletes are loading the bus in front of Mountain View High School. Please check
in with a captain as you board the bus (we are checking attendance)!
5:45am: Bus departs MtV promptly at 5:45am.
8:45am: Bus to arrive at Marist High School and unload by the tennis courts.
Coaches will need help carrying team equipment from the bus.
9:45am: Girls JV are the first to race, so please focus on getting settled and warmed up as soon
as you arrive at Marist.
**All athletes are expected to cheer on their teammates.
** Get a good warm-up and cool-down run before and after your race.
No awards presented.
1:30pm: Depart Marist HS.
1:45pm – 3:15pm: Splash!, 1600 Thurston Road, Springfield (541-736-4244)
3:30pm: 15 minute stop at Albertons, 5755 Main Street, Springfield for food and drinks.
7:00pm: Arrive back at Mountain View HS. Please call your parents to remind for a pick up
at Mountain View as we drive through Sisters.
List to help you pack:
Please make sure you are all packed the night before and ready to go:
Uniform (singlets and shorts), running shoes and/or spikes, track pants, long-sleeve shirts, extra
warm clothes if needed, rain gear if needed, swim suit and towel, change of clothes, socks,
water and other drinks, food and snacks to last for the long day out, pillow and blanket for the
bus, sunscreen and anything else you need. Bring money if you need extra food or drinks at
Splash or the grocery store.
Questions??? Call or text head XC coach: Carol McLatchie, 541-788-1577 or SportsYou.
Parents are encouraged to attend the meet and cheer on the team.
****Students that do not travel back on school provided transportation, must provide a parent
note, text or SportsYou to Carol before leaving the event.
Results can be checked at Athletic.net later in the day. Go Cougs!

We will continue to ramp up the practice depending on your current fitness. For those that have had a
busy summer and not doing much running, you will be working on your base training to get ready for
the race season that coming up very soon (next week). Those of you that have been training are
probably ready to get out and race. Look down below to see information about trainer shoes and racing spikes on sale at Footzone.

We are also dealing with the smoke in our area. We cannot practice outside, if the AQI is over 150, so
that means that practice may get moved inside the high school at a moments notice, so always check
the SportsYou app before traveling to practice in case the location has changed.

Reminder: If you cannot make it to XC practice, you are required to contact head coach Carol before
practice begins on the app in order to be excused.

Right now: plan on traveling to all races on the MtV XC Calendar. It will be a busy, fun season.
Coaches are looking forward to working with you to help improve your fitness for our team races.

August 21- Monday– 8:30am- Mountain View HS- Monday looks to be a bad air day so please just
head into the school commons. We will double check the AQI and let you know the training plan for
the morning.

August 22- Tuesday– 8:30am- Mountain View HS- Lets meet in the commons and the training plan
will depend on the AQI.

August 23- Wednesday– 8:30am- Drake Park – meet near the central rest rooms- warm up run, drills,
hill workout, strides and stretching. Don’t forget your water bottle.

***Sunset Hike Night!!!– this is completely optional, and just a fun activity that you can participate in
if you are up for a hard hike. Coaches cannot organize carpooling, but the plan is to meet at the Black
Crater Trailhead at 6:00pm. Please communicate your questions to your captains. The trail is about 7
miles roundtrip. BRING water, snacks and a headlamp. We’ll plan on hiking (its steep in parts, so
be ready to sweat), but if you want to try and jog it, you can try. The plan is to be up there for the the
last 20-30 minutes of sunset, then hike 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 parents don’t want to hike, but instead
head up to Dee Wright Observatory or just drive some of the pass, that is a great option as well.

August 24- Thursday– 8:30am- Mountain View HS- Easy run day- 20-40 minutes. Hopefully outside
if the smoke hides.

August 25- Friday- 8:30am- Shevlin Park- near the parking lot next to the pit toilets. Depending on
the AQI we will run a bit longer and add in 2 x 5 minute pick-ups during the run. We will add some
strides at the end and some cool down stretching.

Looking ahead: Our first race is August 29- Tuesday morning at Juniper Golf Course in Redmond.
Our second race is September 2- Saturday at Marist HS in Eugene. Please note this is the Labor Day
long weekend, but the team will be racing. More details to follow.

FROM FOOTZONE:

Sunset Hike Night!! This is completely optional, and just a fun activity that encourages team bonding. Coaches can’t organize carpooling, but the plan is to meet at the Black Crater Trailhead at 6PM WEDNESDAY, AUGUST 23. 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). 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.

If you are a photographer, this hike has some amazing views to get some good shots. If it is too smokey, we will cancel the hike so be on the look out for messages on SportsYou.

Welcome to the first official week of practice cougars! For those of you that have been showing up to the preseason summer practices, keep up the good work! Practices are now mandatory and we would love to see you come out to run with the team. Every week this blog will be updated to let you know where the practices are and what the workouts will be.

PRACTICES ARE STILL AT 8:30AM

Always bring a water bottle to practice. If you are able, bring a watch to keep track of how long you are out on your runs.

If you are able, follow Mountain View Cross Country on Instagram at mv_xc. Sign up for SportsYou (the app) notificaions with the code 38LV-A436

August 14-Monday: Pine Nursery Park

First official day of XC practice. You must be “cleared” by the Athletic Office in
order to attend the official practices. Now that it is official XC season the team will meet 5 days a
week. Attendance will be taken. Practice locations will be announced on SportsYou as well. We will stick to
the mornings until school starts, but again, always check the updates on SportsYou and the blog.
Drills, jog to the straight row of pine trees, 3 person relay- 12 x 100m each person, cool down stretching. Coaches will
make a 100m course.
*** If you are not cleared, please get out and run on your own.

August 15-Tuesday: Mountain View High School, meet at the cross country tree

Drills and out for a 40-60 minute run- please consider Pine Nursery and get off the concrete sidewalks.

August 16-Wednesday: Drake Park

Drake Park- Run to warm up, drills, hill workout, team stretching.

August 17-Thursday: Mountain View High School, meet at the cross country tree

Drills and out for a 40 – 60 min run with 3 x 2 minute pickups (faster) in the middle of your run. Recommend going to Pine
Nursery to get off the concrete sidewalks.

August 18-Friday: Pine Nursery

Warm up drills, 3 x 5 minute brisk run around the park with easy 5 min run between. Watches come in handy for this workout. Cool down back to the start and do some stretching.