Hello Everyone,

Well, we’re here. What for some of you started in July is coming to a close. We’ve had a great season this year with a ton of lifetime bests, season bests and first time races. You’ve all worked hard to gain the fitness you currently have. Let’s finish off the season on a high note!

Monday – Easy 20-30 min run. 4×150 on the track. Stretching. Make sure you get good sleep tonight, and if you haven’t been already, make sure to be hydrating well and eating well.

Tuesday – Easy 20 min run. Strides and stretching. Time to get ready!!

Wednesday – Be sure to pack your uniforms the night before. Have everything ready to go in a bag before you get to school. We’re going to take our official team photo at the race before the girls Varsity needs to go warm up. So, make sure you have your uniform on or can get it on very quickly on  the short bus ride over to Redmond.

Race Schedule:

1pm: Girls Varsity

1:30pm: Girls JV

2:10pm: Boys Varsity

2:40pm: Boys JV

We’ll have more info for you Monday at practice about excuse time from school. We will be taking the bus to the meet, but there isn’t a bus coming back, so you need to have your ride back from the race arranged.

Thursday – Day off

Friday – Boys Varsity workout after school.

Next week:

End of the year Dessert Banquet is next Tuesday, November 1st @ 6:30pm in the Commons at school. We’ll supply all the ice cream, desserts, and toppings. Families are encouraged to come. It will be a nice way to say goodbye the XC season and hopefully wish some athletes well at the State meet.

Hey Everyone,

It was a good race on Friday despite not hitting the times everyone was hoping for. Based on all the times, it was a tough race. We’re looking at a week to get some fine tuning in, let our bodies recover while not hitting the brakes completely.

This week’s schedule:

Monday, 10/17 – 4pm @ MV. Head to Pine Nursery for the workout. Back to MV for stretching.

Tuesday, 10/18 – 4pm @ MV. Easy 30-60 min with short weight/medball workout.

Wednesday, 10/19 – 2:30pm @ MV. Track workout.

Thursday, 10/20 – Easy 20-40 min run with short medball workout.

Friday, 10/21 – Meet at Shevlin Park at 4:25pm for a fun Fall colored easy/medium run. You will need to get a ride there, so find someone to carpool with at some point during the week. Runners will be done around 5:30/5:45.

Saturday/Sunday – Get out for a short run one of the days and throw in 4×100 pickups in the midst of the run.

Next Week:

Monday & Tuesday are easy runs with a bit of speed to spark the muscles, and then we race on Wednesday.

Wednesday: Bus to Redmond loads @ 11:00am. You’ll be excused @ 10:45. Varsity Girls race @ 1pm, Varsity Boys @ 1:30pm, JV Boys @ 2:40pm. If your parents are taking you home, we need a note or Remind text.

Hey Everyone,

Great work Saturday! Who doesn’t love running with goats in the colors of fall. It may seem weird, but we’re ramping up for the end of the season this next week as we head to our last race before districts. We’re still going to keep the foot on the gas these next two weeks and try to sharpen our fitness.

This Week’s Workouts:

• Monday 10/10 – 4pm @ MV. Head to Al Moody Park. 3 x 800, 5 min rest, 3 x 800. Core and stretching back @ MV.
• Tuesday 10/11 – 4pm @ MV. 30 minute easy run. 4 x 150 pickups.
• Wednesday 10/12 – 2:30pm @ MV. 15 min warm up jog. 400, 3 min rest, 300, 2 min rest, 200 @ faster than race pace.
• Thursday 10/13 – 4pm @ MV. 20 minute easy run. 4 x 150 pickups.
• Friday 10/14 – Loading the bus ~9am. First race is the Girls race at 2pm. You will need to go to your 1st period class until you’re excused to go to the bus. Be sure to bring your Cougar Pal gift to school with you. We’ll be getting dinner on the way back again, so bring money for snacks and BRING A LUNCH. You’ll want to eat on the bus before we get there. Weather looks warm, but bring layers anyway. This course has seen some fast times, so if you’re looking to PR in the Valley, this is a great chance to do it. We’ll be home around 8pm-8:30pm. Check in with teachers and get work from Canvas before you leave school so you can do some work on the bus.
  • Girls Varsity @ 2pm
  • Boys JV @ 2:30pm
  • Boys Varsity @ 3:30pm

Great work this weekend! Despite the high temperatures, many of you had PR races and did a great job pushing through the competition. A lot of you ran for those goal times and got them or at least close.

This week’s schedule:

• Monday, 9/26 – 4 pm at MV. Run to Hollinshead for hill repeats. Then back to MV for stretching and core.
• Tuesday, 9/27 – 4pm at MV. Easy 30-60 min run following by a weight room workout.
• Wednesday, 9/28 – 2:30pm at MV. Track workout. 800/600/400/200 w/ 3min rest. Times at current 5k pace.
• Thursday, 9/29 – 4pm at MV. Easy 20-40 min run followed by a weight workout.
• Friday, 9/30 – 4pm at MV. Easy 20-30 min run followed by strides & stretching.
  • Pasta Feed at 5:45pm @ the Millers, 20864 Rorick Dr. Bend, OR 97701-What to bring-

    Freshmen: Salad

    Sophomores: Drinks

    Junior(s): Dessert

    Seniors: Bread

• Saturday, 10/1 – Oxford Classic at Drake Park.
  • 12:20pm – Varsity Girls Race
  • 12:50pm – Varsity Boys Race
  • 2:00pm – JV Boys Race

At this point, it looks warm and dry for the race. There is obviously some shade, but we’ll bring the tent. This is a great chance to get some fairly flat, but thick grass running in. For the Varsity Boys it’s a chance to match up against the Bend High boys. We’re at a higher elevation, but it’s what we’re used to, so no problem there. Let’s have a great work week this week and next. Go Cougs!

Nice work Cougs! This last week was a solid week of racing and pushing toward improvement. It’s going to go back to more of a work week this week, as we continue to look toward the latter half of the season.

Coach’s advice/strong suggestion – Don’t share drinks with other athletes. This should go without saying, but it’s been witnessed. Use your own water bottles and drink from your own beverages. Fall is upon us and with that close quarters in school and a strong chance of getting sick.

This week’s workouts:

Monday – 4pm @ MV. Hard workout for the week at MV park. It will be tiered to Varsity guys/girls, JV guys/girls & Beginning runners.

Tuesday – 4pm @ MV. Easy run day. 30-50 minutes. Core and stretching.

Wednesday – 2:30 @ MV. Right after school!

• 200, 300, 400 with 3MR, 8 MR, 600.  All quicker than race pace. Time to tickle the fast twitch muscles a bit.  

Here are a few of Young’s photos from Wed & Sat.

Here is an album of photos taken by Liam’s Dad from the race in Prineville.

Here is an album from Liam’s Dad from the Marist race.

Woah! Congrats to everyone for a great first race. We had a lot of first time 5Kers who’ve now set a benchmark they can try to beat as the season progresses. Great work to the JV Boys for their win, and the Var Boys for their 2nd place. The Girls team had a great showing as well fielding a scoring team and getting 4th. Results can be found on Athletic.net.

This week will look a little bit different since we have two meets this week.

Monday 9/12: Jog to Hollinshead Park. 2-person relays. 2 x (5 x 200m). Back to MV for a short weight workout.

Tuesday 9/13: Easy 30-40 min run. Core. Head to Buckingham Elementary for pasta feed. Meet at 5:45pm. Please be sure to bring the item from the list.

-What to bring-

Freshmen: Bread

Sophomores: Salad

Junior(s): Drinks

Seniors: Dessert

Wednesday 9/14: Jere’s Cowboy Kick-off. In Prineville. We’ll have an itinerary soon, but the race times have been switched to 4:30 for all girls and 5:00 for all the boys together.

Thursday 9/15: Mountain View Park. 1200-400-1200. with 4 min rest between each. Short lifting session back at MV.

Friday 9/16: Easy Pre-meet day. Pasta feed at the Lewis household. 1154 NE Quimby Ave.

-What to bring-

Freshmen: Dessert 

Sophomores: Bread

Junior(s): Salad

Seniors: Drinks

Saturday 9/17: As soon as we have the entries settled, we’ll have a departure time for Eugene. Luckily it’ll be later than this last Saturday.

Hey All,

With the start of school this week, we’ll be moving to 4pm practices since school gets out at 3:45. For Freshmen on Wednesday, bring your running clothes and shoes with you in your bag, and after school you can change in the bathrooms before coming out to the XC tree. Continue to bring water bottles to school and practice.

This week’s workouts:

• Tuesday 9/6: Meet at 4pm at MV. Jog to Pine Nursery. 2 x (3 x 800m intervals) at faster than current race pace. Back to the school for stretching and core.
• Wednesday 9/7: 4pm at MV. Easy 30-50 minute run and weight workout in the weight room.
• Thursday 9/8: 4pm at MV. Jog to Mountain View park. 1200 @ race pace, 400 fast, 200 fast. Back to the school for core and stretching.
• Friday 9/9: 4pm @ MV. Race simulation warm up. 20 minute easy run. 4 x strides. Stretching.
  • Pasta feed at the Swenson’s House (63310 Old Deschutes Rd). 5:45pm should be enough time to head home, shower and change. If not, you can just change back into your school clothes.
    • Freshmen: Bring a bagged salad. There are a few of you so it should be plenty.
    • Sophomores: Bring drinks (Seltzer’s, OJ, moderately healthy stuff)
    • Juniors: Desserts
    • Seniors: Garlic Bread, or another loaf to share.
• Saturday 9/10: Marist Invite and a stop at Splash! on the way home. We’ll have the itinerary for you soon.
• Sunday 9/11: Rest

Hey All,

We had a great week of practice. We will continue to ramp up our running a bit this week. As you feel more fit, add 5 minutes to the length of your easy runs this week. Please remember, workouts are gauged to your current fitness with the goal of increasing your strength, endurance and speed.

Our first race is Saturday, September 10th in Eugene. If you have not checked out Athletic.net yet to see the race calendar, please do so. This will help with scheduling. We are working toward the newcomers being able to race/run 5000m which takes some base work to get to. If you miss a couple of practices, run on your own so that you don’t lose the fitness you’ve been gaining in practice.

Please let Coach McLatchie or Coach Young know if you are going to be gone from practice for an excused purpose, like an appointment or a unique work conflict. Try to make sure that you set work schedules with school and practice in mind. We’ll be keeping track of attendance.

You need to be fully cleared through the athletic office before Friday, the 9th of Sept if you are wanting to race on Saturday. That includes the pay-to-play fee. If you qualify, there are scholarships available for athletes, but they need to check in with the athletic office about that. Brittany, the athletic secretary is super nice, and can help out if you have questions about what you need to be cleared.

Workouts of the Week:

Monday 8/29 – 3:45pm @ MV. Meet at the XC tree. Easy run to Mountain View Park. Warm up with drills and strides. Workout will be intervals on a loop in the grass. Back to the school for core and stretching.

Tuesday 8/30 – 3:45pm @ MV. Easy run, 25-50 min, followed by strides and stretching. Team photo before the run with loaner jerseys (not officially handing them out yet).

Wednesday 8/31 – 3:45pm @ MV. Jog to Al Moody Park. Drills and strides, then intervals on the lower grass look.

Thursday 9/1 – 3:45pm @ MV. Easy 20-30 min run. 2-4 strides. Weight workout.

Friday 9/2 – 3:45pm @ MV. Workout @ MV. Stretching and core.

Saturday & Sunday 9/3 & 9/4 – Long run of 40-80 minutes on your own or with teammates. Try to include some climbing. Go explore, if you’re camping, look up some trails you can run nearby. Exploring is the best. Make sure to hydrate and get some good sleep.

Monday 9/5 – Labor Day Holiday. Get a run in or a long bike ride, or a killer hike that gets the heart rate up and the sweat flowing. Enjoy, and we’ll talk more about the first week of school at practice this week.

Hey Everyone,

Thanks to those of you who were able to make it to the first week of official practices. We’re going to continue this week to make sure we’re ramping up a bit while still thinking about each athletes current fitness. The main workouts this week will focus on getting a bit more speed endurance in and continued emphasis on strength. If you’re going to miss practices, please make sure you communicate with either Coach McClatchie or Coach Young. The Athletic department is putting an emphasis on athletes being responsible and accountable for showing up and we’re being asked to take attendance.

If you are not cleared to practice (at least Family ID and Physical) you can’t come to practice. Please make sure you get these done as quickly as possible. As we get closer to the season, you won’t be cleared to race until the Pay-to-Play is taken care of.

This week’s workouts:

Monday 8/22 – 10am @ MV. Long Run with 2 x 5min at tempo pace with 2 min recovery between. 30-70 minutes total. Strides & core when back.

Tuesday 8/23 – 10am @ MV. Easy run 20-40min.

Sunset Hike Night!! This is completely optional, and just a fun activity that you can participate in if you’re up for a hard hike. Coaches can’t organize carpooling, but the plan is to meet at the Black Crater Trailhead at 6pm. 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), but if you want to try and walk/jog it, you can try. 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.

Wednesday 8/24 – 10am @ MV. Easy run 20-40 min. Stretching and core when back.

Thursday 8/25 – 10am @ MV. Hard workout & Strength.

Friday 8/26 – 10am @ Phil’s Trailhead longish easy run. Bring a handheld water bottle if you have one and water regardless as there isn’t water out there. If you need a ride, make sure to connect with a teammate sometime throughout the week to get it arranged. Coaches can’t facilitate carpooling.

1. 1. Easy & Short Route: Marvin’s Garden to Gravel Road to Phil’s Trail and back to trailhead.

2. 4-Mile Medium Route: Ben’s Trail to M.T.B. to Kent’s back to trailhead.

3. Shorter Hard Route: Ben’s Trail to KGB to Phil’s back to trailhead.

4. Hard Route: Ben’s Trail to All of KGB to Marvin’s Garden back to trailhead.

Saturday 8/28 – Easy Run on own or with teammates or friends.

Sunday – Rest, eat, hydrate.

We’re here! The start of the official XC season is upon us and with it some transitional time. First, we’ll be transitioning to some later practices and meeting at the school for the majority of practices. With this change, we’ll be adjusting to the schedule we’ll have when school starts. Also, many people who haven’t been able to workout in the mornings will be able to join us and in varying levels of fitness. So, we’ll start a new training cycle that allows for an ease into fitness.

Practices are now 5-days a week, and for this first week since it is going to be so hot, we’ll be doing practices at 12:00pm. That way we can be a little later in the day, but not in the intense late afternoon heat. Once school starts we’ll have to bump back the start time to 4pm, but the longer we can be done earlier in the evening, the better.

If you are not on the Remind app, please download it and use the join code: @ebd6c64

We will be using Remind for the most pertinent changes and information updates, like changes to practice schedules due to smoke. I’ll make sure if changes need to be made I’ll send a remind at least 30 minutes before the start of practice. Also, if you’re on Instagram, our team account is @mv_xc. Updates are put up there as well.

Be sure to check the schedule on Athletic.net to get meet dates. We’ll be providing information for each meet as they get closer and will be posting the information on this site.

Week One Workouts

Monday 8/15 – 12pm @ MVHS. Meet at the XC tree near the entrance to the stadium. Easy run day. In the 20-40 minute realm, depending on your fitness. We’ll talk about where to go and how to make sure to run together in small groups. Core & stretching back at MV. Practice should be over around 1:20ish pm

Tuesday 8/16 – 12pm @ MVHS. Run to Al Moody Park for short hill repeats. Strength & stretching back at MV. Practice will be over closer to 2-2:15pm.

Wednesday 8/17 – 12pm @ MVHS. Easy run, 20-45 min, followed by strides & stretching. Practice will be over around 1:20pm.

Thursday 8/18 – 12pm @ MVHS. Fartlek workout @ Eagle Park. Strength & stretching back at MV. Practice will be over 2-2:15pm

Friday 8/19 – Meet at 12pm @ Drake Park.  Long run day, relatively easy effort, just putting in some miles. I’ll describe some routes you can take depending on your fitness level and to maximize opportunities for water breaks.

Saturday 8/20 & Sunday 8/21 – Active recovery. If you can organize with your teammates to meet either day, that will help with accountability to get out and exercise.

Summer Running Week Six 8/8 – 8/14:

1. Registration is now open for Fall Sports. Please make sure to get signed up through the Athletics page for MV. You need to register, pay the Pay-to-Play & have a current physical on file in order to practice/compete. Wednesday, August 10th is the last day to register and be able to practice on the 16th when official practices start. If you’re not cleared by the 10th you won’t be able to practice.
2. Official practices start Monday, 8/15 (one week away!!). We will be having those practices at 3pm and will be meeting at Mountain View near the “Cross Country Tree” across from the ticket booth of the football stadium. Please bring water!! It’s going to be hot.
3. The race calendar on Athletic.net is close to being finalized, but there will be other items added to the calendar as the season goes on.

Workouts for the week:

Monday 8/8 – Meet at Juniper Park by the Tennis courts. 8 am.

• 3-4 sets of 2x800m w/1 min rest. Rest interval between sets is 3-5 minutes until the HR goes down. Pace should be fast but comfortable. You should be able to feel like you can keep going right into your second rep. Focus on getting at least 3 sets done as that equates to a 5k. 2-3 sets of 30 walking lunges after the workout. Stretching and core.

Tuesday 8/9 – 30 – 45 minute easy run on your own or with friends. Try to find a soft surface to run on.

Wednesday 8/10 – Meet at Hollinshead Park. We’ll warm up, do some drills and then do some short/medium intervals with a short hill kicker.

Thursday 8/11 – Meet at MVHS @ 2pm for a strength/lifting workout similar to what we did last week. Again, we’ll shoot for being done close to 3:30, but it might be closer to 3:15.

Friday 8/12 – Meet at Alpenglow park at 8 am. We’ll do a 20-min run, some longer strides and then hit up the splash pad. I think we’ll beat all the little kids to it since we’ll be relatively early.

Saturday & Sunday – Rest one day and do an hour plus activity the other, run, bike ride, hike with climbing. Just be active.