Summer Running Week Three

In trying to expand team communication beyond this website and our team Instagram page, We’ve started a Remind group.

The link is: https://www.remind.com/join/bdg8hag

If you have the app, please add this group.

Week Three 7/19 – 7/25:

  • Monday 7/19 – Juniper Park @ 8:00 am. Meet by the tennis courts.
    • 10 min warm up jog and drills
    • 2-4 x 1/2 mile loop starting at tempo pace and finishing with a hard effort
    • Finish with Strength and Core.
  • Tuesday 7/20 – 30 – 45 min easy run on your own or with friends.
  • Wednesday 7/21 – Pilot Butte Park @ 8:00 am. Meet by the playground.
    • 3 laps around the base grass area
    • Warm up drills (get water before workout)
    • Jog to the base of the road hill. On the road or side gravel. 6 – 12 x 1 minute up/30sec down recovery. Work hard, but don’t sprint the uphills. Easy jog or walk the downhills. Most should work with the goal of making it to the top of the hill by the end. Get water at the top before heading down.
    • Stretch and elevate your legs.
  • Thursday 7/22 – 25-35 min easy run or cardio alternative. If biking or hiking, double the time but be sure to have plenty of water with you and a light snack for during or after the workout.
  • Friday 7/23 – Shevlin Park @ 8:00 am. Meet in the gravel lot section near the gate and park loop trailhead.
    There will be short, medium and long loops available with the goal of doing the longest run of the week.
  • Saturday and Sunday – For one or both days be active for an hour or more. Anything that gets your heartrate up. Low impact is great, but going for an easy jog on soft surfaces is an easy go to. Go explore. Use Google Earth or another mapping service to plot a new route you’ve never tried or find a place you haven’t seen yet. Running is an incredible way to explore new places efficiently.

Summer Running Week Two

Hey Everyone,
 Great start to the summer running! It was exciting to see people out getting those base miles in as the middle of summer is nearly upon us. Remember that these practices are voluntary and open, so if you have friends or family in town and you want your cousin wants to get a run in while they’re in Bend, they’re more than welcome.
 Coaches are generally gone for the week, so the runs will be mainly lead by the captains with some guest appearances along the way. Since the heatwave has never really abated, we’re going to start the practices at 8:00 am instead of 8:30. A half hour wake up change won’t mean much, but the cooler the better. If you’re up for it, you can go longer on the Tuesday/Thursday runs. Just be aware of the heat and listen to your body.

Here is the plan for the week.

Week Two 7/12 – 7/18:

  • Monday 7/12 – Pine Nursery @ 8:00 am *New start time*
    • Meet by the playground. Out and back on the canal trail. 30-45 min total at conversational pace. Jog the whole time, but it should still be conversational pace.
    • If you have a hand-held water bottle, bring it. Otherwise, make sure you drink a decent amount before you take off.
    • Strength & core back at the playground.
  • Tuesday 7/13 – Easy run on your own or with friends. 20-30 min.
  • Wednesday 7/14 – Pilot Butte Park @ 8:00 am
    • Meet by the playground
    • 3 laps around the base grass area
    • Warm up drills (get water before workout)
    • Jog to the base of the road hill. On the road or side gravel. 6 – 12 x 1 minute up/30sec down recovery. Work hard, but don’t sprint the uphills. Easy jog or walk the downhills. Most should work with the goal of making it to the top of the hill by the end. Get water at the top before heading down.
    • Stretch and elevate your legs.
  • Thrusday 7/15 – Easy run on your own or with friends. 25-35 min.
  • Friday 7/16 – Pioneer Park @ 8:00 am
    • Meet near the Picnic Tables but not near other groups if they’re already there.
    • Out & back on the river trail with 3 turn around options. See map for turn around points.
      • Shortest route turn around at Mt Washington at the top of the dirt hill by the golf course. (~ 2 miles round trip)
      • Middle route turn around at Archie Briggs, the second road crossing with the crosswalk. (~ 4 miles round trip)
      • Long route, turn around at the bottom of the big dip just after the scenic overlook. (~ 6 miles round trip)
      • * Make sure to stop for water at the fountain by Sawyer park if you do the middle or long route.*
  • Strength and core back at Pioneer Park.

Saturday/Sunday – 30-45 minutes easy run, bike ride or hike with some climbing. Explore Central Oregon with family or friends.

Summer Running Starts Monday July 5th

Hey Everyone,

We’ll start our summer group runs on Monday, July 5th at 8:30am at Riverbend Park. These are completely optional, but a wonderful chance to get those base miles in and start gearing up for the XC season. Summer runs will be largely captain-led this summer, so if a coach isn’t there please pay attention to the captains and follow their lead. Be sure to check the website for updates to location and workout details as summer progresses.

We’re looking forward to having a relatively normal lead up to the season and hopefully and normal season.

IMPORTANT!!!! Be sure to bring plenty of water to practice, drink some water and get a small bite before you get to practice as well. It goes without saying that it is HOT right now and will continue to be throughout the summer.

Week One 7/5 – 7/11:

  • Monday 7/5 – Riverbend Park
    • Intro, name game if needed. Easy run 20-30 min at conversational pace. Strength & Core at the end.
  • Wednesday 7/7 – 1st Street Rapids
    • 15-20 min jog North on trail, turn back and stop at the base of the Mt Washington hill.
    • 4-8 x hills, short but punchy climb, start by the pump house and ease into it.
    • Stretching in whatever shade possible.
  • Friday 7/9 – Drake Park by the bike racks in the middle of the park
    • 25 – 40 min loop run to the wave bridge, flag bridge or Farewell Bend park bridge.
    • 4 x ~70 m strides
    • Strength & Core
    • Post-practice social activity TBD (Bring $)

XC Week 6: 4/5-4/11

This week marks our last official week of the XC season. It has been a quick season, but it has also been really fun to see the improvement in such a short period of time! We had a lot of awesome performances, season bests and PRs on Saturday. We also had a great day as a team! Both the boys and girls teams placed 2nd and really did a great job racing together and keying off of each other. Check out results from Saturday below!

Central Oregon XC Classic Resultshttps://www.athletic.net/CrossCountry/meet/189051/results

We have spring sports starting up this week as well. If you are doing a spring sport, just let me know and we will coordinate accordingly. This transition works well for the track athletes doing distance events, since the training will be somewhat similar with shorter faster workouts this week.

Our last meet will be the Oxford Classic at Juniper park this Saturday 4/10. The boys race will be first at 1pm, followed by the girls race at 2pm. Based on the type of course this race will have. I’m guessing times will be slower than the last race. But that’s xc, and we should always be more focused on racing and place anyways.

Please see below for this week’s practice schedule. Let’s have a fun last week of the XC season! See you all soon.

 

Practice Schedule

Monday 4/5- Mountain View @3:30pm

Tuesday 4/6- Pine Nursery @3:30pm

Wednesday 4/7- Pine Nursery @3:30pm

Thursday 4/8- Mountain View @3:30pm

Friday 4/9- Pine Nursery @3:30pm

Saturday 4/10- Oxford Classic @Juniper Park.

Boys Race: 1pm , Girls Race: 2pm

 

Go Cougs!

XC Week 5- 3/29-4/4

I hope everyone has had a fun and relaxing Spring Break! We are back at it this week and we get a full week of training before our next meet on Saturday. As of right now, we don’t have a start time for the meet. I will let you all know when the start times are established. Please see below for the practice schedule for the week!

I’m excited to get the crew back together and start the final push for the XC season. Our next few races will be our best. Let’s stay focused and make the last few weeks count! See you all soon!

 

 

         Practice Schedule

Monday 3/29- Pine Nursery @3:30pm

Tuesday 3/30- Mountain View @3:30pm

Wednesday 3/31-Mountain View @3:30pm

Thursday 4/1- Pine Nursery @3:30pm

Friday 4/2- Pine Nursery @3:30pm

Saturday 4/3- XC Meet @Pine Nursery. Time TBD.

 

GO Cougs!

XC Spring Break Training

We ended the week with a strong showing out at Black Butte Ranch. There were some lifetime 5k PRs set, and a lot of season bests on the day. Even more impressive was how both teams raced as a unit. The girls team ran away with a strong and convincing 2nd place finish, and the boys finished 4th but only a few places off of 2nd. Overall, we are moving in the direction we want to be. In a short and condensed season, improvement week to week is impressive.

Clash in the Cascades Meet Results: https://www.athletic.net/CrossCountry/meet/188623/results

We will not be meeting as a team for spring break, but that doesn’t mean training stops. Please do your best to follow the training plan posted below. I want everyone to be able to do fun things and have family time, while still being able to get the training in. If you have any questions about the workouts please reach out to me! This week is a great opportunity to recharge mentally and physically, while still keeping our fitness high and staying sharp. I hope you all have an awesome spring break!

Spring Break Training

Monday 3/22- 30-45 minutes easy-moderate run. 6 Strides after run.

Tuesday 3/23– 10×1 minute hill repeats @race effort. 5x30sec hill sprints. 15 minute warm-up and cool-down.

Wednesday 3/24– 30-40 minutes Recovery run. Go by feel, listen to your body!

Thursday 3/25– 30-40 minutes easy-moderate run. 4 Strides after run.

Friday 3/26– Speed play workout: 3min-2min-1min-1min-2min-3min @race pace with 90 seconds rest in between each rep. Follow workout with 6×30 seconds fast to mimic finishing kick! 10 minute warm-up and cool-down.

Saturday/Sunday– Take one day off. Longer run for the other. 40-60mintues easy. If you’re feeling tired don’t force it, go with the shorter option.

 

GO COUGS!

Thursday Meet Info

CLASH IN THE CASCADES

MARCH 18, 2021

BIG MEADOW GOLF CLUB

BLACK BUTTE RANCH, SISTERS OR

 

Start Time: (Men will be run first)

               Men: 1:00 PM
Women: 1:45 PM

 

Location: Big Meadow Golf Club, 13020 Hawks Beard, Sisters, OR 97759

 

Bus Parking: Please pull through to golf course passing the club house, pulling past course and proceed left to the far east side of parking lot

 

Course Map:  MAP

 

Surface: The course is 95% grass, ideal for usage of spikes

 

Start/ Finish Area: The course will begin on the driving range tee area

 

Team Area:  Please set up team tents and encampments in the driving range near the finish line.  Coaches please keep your spectators out of the team area

 

COVID:  We are required to follow guidelines from the Oregon Health Authority (OHA) and Oregon School Activity Association (OSAA).  Please follow current mask and social distance guidelines

 

Spectators:  Please limit spectators and enforce COVID guidelines regarding attending events.  150 spectators are allowed to attend outdoor events.  This will be impossible to enforce, so we are asking for only immediate family members to attend as spectators.  Please keep spectator out of the driving range area and team encampment.

XC Week 4: 3/15-3/21

XC is officially back! It was so awesome to see an actual cross country race take place. Even though it’s been over a year since our last true xc race. Everyone showed up and competed like we never left. So many great performances and amazing efforts across the board. Very proud of these athletes for sticking with it and making it to the starting line after waiting so long to actually get the opportunity to race. Checkout the results from Friday’s meet here! https://www.athletic.net/CrossCountry/meet/189050/results

Coach Young took more awesome photos of the meet on Friday. Thanks Andy!

Pine Nursery Meet Photos: https://drive.google.com/drive/folders/14DvZzIuZA95buY2qdVYkM733dab15tGK

Our meet this week is on Thursday 3/18, hosted by Sisters and will take place at Big Meadow at Black Butte Ranch. Right now, race times are still TBD. I will let you all know as soon as I get meet info. Also, athletes will need to get to and from the meet on their own. I’m sorry for the inconvenience, but transportation within the district is unavailable to weekday athletic events at this time.

I think the course on Thursday will be on the faster side, and should be a great opportunity to shoot for a fast XC time. We are still learning how to race again. So, let’s think of what worked well on Friday and what we can work on to be our best on race day! Please see the practice schedule below. Monday will be a workout day, so come prepared and focused to have a quality workout! See all soon!

Practice Schedule

Monday 3/15- Pine Nursery @3:30pm 

Tuesday 3/16- Pine Nursery @3:30pm

Wednesday 3/17- Mountain View @3:30pm

Thursday 3/18- XC Meet @Black Butte Ranch (Race Day)

Friday 3/19- Mountain View @3:30pm

Go Cougs!

Meet info 3/12 @ Pine Nursery

Hey everyone,

Below is the schedule for the meet tomorrow at Pine Nursery. Spectators are allowed tomorrow since we are racing in a public park. Just be sure to stay clear of the start finish areas and try and spread out on the course to cheer on the runners! Should be a fun day! Attached is the course map for everyone to check-out. See you all tomorrow!

4000m + 1000m Pine Nursery XC Course

Event Schedule:

12:00-2:00pm — Volunteers/coaches set-up course and stadium area

1:00pm — Team bibs and timing chips available for coaches to pick-up at Finish timing tent

2:00pm — Race Block “A” start (girls)

2:30pm — Projected final finish of Block “A” race, Block “B” team pairs enter Stadium Area.

2:45pm — Race Block “B” start (boys)

3:15pm — Projected final finish of Block “B” race

 

Go Cougs!

XC Week 3: 3/8-3/14

Well, we finally got to compete in a Cross Country race! It was so awesome to see the team in those red and black uniforms again crushing it out on the course. Lots of awesome performances and great efforts all around! We have another meet this Friday at Pine Nursery, starting at 1pm. Specific race times have not been established yet, but I’ll update you all when they are posted. The meet will be a 5k and will be more of a traditional XC style race. It is highly likely that there will be 1 race for boys and 1 race for girls, instead of multiple races.

Please check out the practice schedule below for the game plan this week.

Also, coach Young has been acting as our team photographer this season and was kind enough to take pictures at the meet yesterday, as well as some practice photos. Here is the link to the photos for everyone to check out! Thanks Andy! https://drive.google.com/drive/folders/1TG6GFRDHpomnnGvWO7HU5QysVfklKU52

Week 3 Practice Schedule

Monday 3/8- Mountain View @3:30pm

Tuesday 3/9- Pine Nursery @3:30pm

Wednesday 3/10- Mountain View @3:30pm

Thursday 3/11- Pine Nursery @3:30pm

Friday 3/12- XC Meet @Pine Nursery. Meet start 1pm.

 

Let’s ride that momentum from the meet on Saturday and have a great week of training! I’m excited to see everyone race their first 5k of the season! See you all tomorrow!

 

Go Cougs!

 

Rust Buster Meet Info

Hey Cougs,

Please read the info below for the Rust Buster meet this Saturday at Pacific Crest Middle School. You should know by now which category you will be racing in. Look below for your race time and plan accordingly with your race partner. You will need a race bib and chip for timing, so come find me before your event and I’ll give them to you. I will be in the staging area on the football field. I’m super excited to get our first competition underway!

Rust Buster Map 2.0 (2)

 

Event Basics:

-> 2-person alternating 2-leg relay … Runner 1 runs 3250m loop, “tags”, Runner 2 runs 3250m loop, “tags”, Runner 1 runs 1750m loop, “tags”, Runner 2 runs 1750m loop and finishes.

-> “Tag” will be the moment when teammate on course crosses the leg finish line timing mat. Tagged runner goes at that moment across start timing mat. No hand-to-body tag necessary.

-> Three categories: male-male; female-female; mixed. Assuming numbers of teams in each category are roughly balanced, each category will be run as a separate race of up to 30 teams.

-> To match OHA and Bend-LaPine safety guidance, all school teams will need to adhere to a location and time schedule with athlete arrival, warm-up, warm-down, and departure.

-> The course is a mix of grass, dirt/gravel, and short pavement sections. 2-way road crossing of NW Crosby will be a “normal crosswalk crossing” requiring runners to yield to cars that do not voluntarily stop. Volunteers on both sides of road will slow/stop runners as necessary

Safety Areas Plan:

Within the fence of the PCMS track & ballfields complex is considered the “Stadium Area”. Only coaches and runners within the scheduled Race Block shall be within the complex fence per the schedule below.

The surrounding school parking lots, area multi-user paths, Pacific Crest Ballfields (if not occupied by other sport teams), and Discovery Park grass fields are all considered public areas where teams can have runners can warm-up, warm-down, and have a centralized “team spot”.

As soon as team pairs complete their race, both runners must gather personal items in the Stadium Area and depart ASAP. Warm-down must take place outside the Stadium Area.

Event Schedule:

9:30am — Block “A” team pairs enter Stadium Area for warm-up.

10am — Race Block “A” start (Boys Relay)

11am — Projected final finish of Block “A” race, Block “B” team pairs enter Stadium Area.

11:30am — Race Block “B” start (Girls Relay)

12:15pm — Projected final finish of Block “B” race, Block “C” team pairs enter Stadium Area.

12:30pm — Race Block “C” start (Mixed Relay and “overflow” teams if necessary)

1:30pm — Projected final finish of Block “C” race

XC Week 2: 3/1-3/7

We had a great first week of practice, with some great workouts and awesome attitudes. Everyone brought their A game to practices and did exactly what they needed to do the first week. Now we head into Race Week! It’s hard to believe, but we actually have a race this week. It will be a fun and low-key rust buster for us to get used to racing again. The meet will be Saturday 3/6 at Summit High School and will be a morning race. On Ahtletic.net it is labeled as a 10am start but I know there will be a more specific race day schedule for the meet eventually.

Our race schedule for the season is up on Athletic.net.  https://www.athletic.net/CrossCountry/School.aspx?SchoolID=263 

Below is our practice schedule for the week. Please remember to bring warm clothes. It is colder than you think!

 

 

Monday 3/1Mountain View @3:30pm

Tuesday 3/2- Pine Nursery @3:30pm

Wednesday 3/3- Mountain View @3:30pm

Thursday 3/4- Pine Nursery @3:30pm

Friday 3/5- Mountain View @3:30pm

Saturday 3/6- Race Day @Summit 

 

 

Please don’t forget to communicate if you are going to miss practice. I’m using a much more lenient attendance policy this season, mainly because this is a weird year, and we all have a lot going on right now. If you know you are going to miss practice, just reach out and let me know.

Let’s have another awesome week of XC, and let’s continue to take advantage of the time we’ve been given! See you soon!

Go Cougs!