Week 3 XC Training Schedule 7/22-28

Monday 7/22- Pine Nursery @8am. 3-5 miles easy with 6 strides. Core session.

Tuesday 7/23- Pilot Butte @8am. 20 minute warm-up. 10×15-20 second hill sprints. 15 minute cool-down.

Wednesday 7/24- Off day or easy 2-4 miles optional.

Thursday 7/25- Mountain View @8am. 3-5 easy run. Strength workout.

Friday 7/26- Sawyer Park off of O.B. Riley @8am. Long Run. Team activity in the park after.

Saturday 7/27-Easy 3-4 miles on your own.

Sunday 7/28-Rest Day

Week 2 XC Training Schedule 7/15-721

We had an awesome showing for our first week of summer practices. A lot of new faces, which is very exciting to see! Our first week of summer training was pretty mellow, mainly to make sure everyone eases into their training for the season. In Week 2 we will start to add some light intensity to start getting our leg turnover primed and ready for the season. Please do your best to get your runs in on your own on the days we don’t meet or if you can’t make it to voluntary practices. If you are having trouble getting out of bed in the mornings to get to practice. Just remember that success in the Fall is forged in the Summer. You will not regret getting the work in with your teammates first thing in the morning, and it will pay off! See you all nest week!

Go Cougars!

Monday-7/15- 8am @Pilot Butte Park. 3-5 miles hilly run. 4-6 Strides. Core.

Tuesday- 7/16- 2-4 miles easy on your own. 4-6 strides

Wednesday 7/17- 8am @Drake Park. 20 minute warm up, 10×30 seconds @5k pace on grass, 15-20 min cool down to The Doughnut on Galveston. bring some money if you want a doughnut!

Thursday- 7/18- 3-5 miles recovery,

Friday- 7/19- 8am @Shevlin Park. Long run with 6-8 strides. Bring your towel for an ice bath in the Creek!

Saturday- 7/20- 3-4 miles easy on your own.

Sunday-7/21- Rest day

Week 1 XC Summer Training Schedule

Here are the times and locations for the first week of voluntary practices. This week we will be focusing on running easy mileage and getting our legs back under us. We will also be focusing on getting our running drills dialed in for the season and establishing proper running form. If we start early we will be pros by the first day of practice 😉 It is also important to note that athletes should be running on their own on some of the days we don’t meet as a team. 5 days of running out of the week is ideal. I look forward to seeing everyone and getting the 2019 XC season under way!

Go Cougs!

Monday-7/8: 8AM @ Pine Nursery Park.

Wednesday-7/10: 8AM @ Drake Park.

Friday-7/12:8AM @ Riverbend Park.

2019 Mtn View XC Summer Training/ Important Dates

It’s that time already! Time to start building those Summer miles for success in the Fall. Summer training is a great opportunity to set yourself up well for the regular season while bonding with your teammates. It’s also an opportunity for us to do fun activities we don’t normally get to do once the season begins. Below are some important dates for the summer. For practice times and locations during the summer, please check the team website for weekly updates. https://mvhsxc.com/

7/8/19-Voluntary Practices Start – We will start meeting for voluntary practices on Monday July 8th. Every practice will be at 8 am at different locations. We will start with a Mon, Wed, Fri Schedule to start and will eventually move to 4 days a week as we get more mileage under our legs. We are starting a little later this year because I wanted to make sure we had a solid break between track/school and the start of XC training. It’s a long season and we want to be feeling good come October.

8/2-8/3-Cascade Lakes Relay Volunteering- For our team fundraiser this year we will be helping out at Cascade Lakes Relay. It will only be a 1 day event and should be fairly simple helping out at the exchange zones. We need to start getting a head count of all who can help. Please let me know if you will be able to help! Family members and friends are more than welcome to help out.

8/4-8/10-OSAA Moratorium Week- Since our fundraiser falls on the tail end of the official Moratorium week, we had it pushed back to 8/4-8/10. We will be off that week from all team functions. Athletes will run on their own that week.

8/12-8/14- Team XC Camp- Our team camp will be at Little Cultus Lake this year. A little bit of a change from years past but this still gives us the opportunity to do the Cultus Mountain run!

8/19- Official Practices Begin- All athletes need to have their sports physical and registration completed in order to practice.

Go Cougars!

District Championship Week (10/22-28)

District Championship week is upon us! After starting summer practices 18 weeks ago, we approach the race that we have been focusing on all season. We have put in a lot of hard work this season and this is where all of that hard work pays off. This week we will continue to focus on tapering, staying healthy and sharpening up for race day. Both the girls and the boys teams have an opportunity to qualify for the State meet. So let’s stay focused this week and do all of the little things to allow us to perform at our best on Saturday.

Just like the Oxford Classic, we want as many Cougar XC  fans out on the course on Saturday. This is a home course for us and having fans out on the course gives us that extra boost! The race for that #3 qualifying spot is going to be tight and having home course support could be the difference! So work on your family and friends and get them out to the District meet on Saturday! 🙂

Thank you to everyone who came out to the Central Oregon Relays and helped out or cheered on the Cougars. Also, a BIG thank you to Peter Hatton for making the event happen! It was another success, Peter! It is a great event for the Mountain View XC program and is always enjoyed by all of the teams that attend. Thank you all!

District Meet Schedule- Meet at COCC at 10:30 am

Varsity Boys- 12:00pm

Varsity Girls- 12:45pm

Junior Varsity Boys- 1:30pm

Junior Varsity Girls- 2:15pm

Team Dinner

Our Team Dinner this week will be at the Santaguidas right after practice. We will be finishing practice around 4:30pm, so plan accordingly. Since Halloween is right around the corner. This is a costume attire team dinner! Address: 62906 Bilyeu Way

Freshman- Drinks

Sophomores-Dessert

Juniors- Bread

Seniors- Salad

Practice Schedule

Monday 10/22– 3:15pm @Mtn View: Easy run 3-5 miles with Strides.

Tuesday 10/23- 3:15pm @Mtn View: Workout on the Track. Foam Rolling/Stretching.

Wednesday 10/24- 3:15pm @Mtn View: Recovery day. Easy run. Core.

Thursday 10/25– 3:15pm @Mtn View: Easy Run with Strides. Revisit our Goals

Friday 10/26– 3:15pm @Mtn View: Short Shakeout run with strides. Team Dinner

Saturday 10/27- Mountain Valley District XC Championships

Go Cougars!

Week 17- Central Oregon Relays

The Warner Pacific Meet was exactly what we thought it would be. Fast! We set 35 Personal Bests on the day! It was a great way to get some speed in the legs and go up against the best competition in the State. Thank you Parents that were out on the course in Portland cheering on the Cougs! Check out the Warner Pacific results below!

https://www.athletic.net/CrossCountry/meet/143986/results

This week’s focus will be to recharge and make sure everyone is feeling strong and healthy before we go into the District Championship week. We have Central Oregon Relays on Wednesday, which will be a fun event for the team. We need volunteers to help with course management, So any parents planning on attending please let me know if you can help!

Let’s have a fun and focused off week from racing and recharge for next week heading into District!

Practice Schedule

Monday 10/15- 3:15pm @Mtn View: Workout. Create teams for CO Relays,

Tuesday 10/16- 3:15 pm @Mtn View: Easy Recovery Run. Core. Fun Team Activity.

Wednesday 10/17– Central Oregon XC Relays @3pm Pine Nursery.

Thursday 10/18- 3:15pm @Mtn View: Recovery Run to Pine Nursery and help with Middle School Relays.

Friday 10/19-  3:15pm @Mtn View: Light Team Workout. District Goal Setting

Saturday/Sunday- Easy run one day. Rest day the other. Try and meet with Teammates for your run!

Go Cougars!

Week 16 (10/8-14)

The Oxford Classic showed us a lot of good things as a team. We had 16 PRs on a course that was significantly long. We had the best fans out on the course cheering on our runners (The Cougar included). And both Varsity squads showed that they can contend for a qualifying spot for the State meet. It was a great day, and truly an all around team effort. Thank you to all of those that came out and supported the team at Oxford. You all made it a very special day out on the course. Also, Thank you to everyone who helped or ran at the Bigfoot 10k. We had a great Mountain View XC showing! Check out Oxford Results below as well as a cool article covering the race.

Oxford Classic Results

https://www.athletic.net/CrossCountry/meet/143955/results

Here’s a Bend Bulletin Article about the Oxford Classic. There some good photos of our Mountain View Athletes!

https://www.bendbulletin.com/sports/6573474-151/oxford-classic-a-source-of-fun-competition

With Only 3 weeks left in the regular season. It is crucial that everyone does their best to make it to practices. We have to stay committed if we want to achieve our goals. So let’s stay focused and continue to support each other as a team. You have all put in tremendous work this season. Now it’s time to reap the benefits and enjoy the ride! We have one more fast and competitive race this Saturday at Warner Pacific. Then it’s a fun week with Central Oregon Relays before we head into the District Championship week. So, this week’s race is a great opportunity to run some fast times before District!

Team Dinner

This week’s team dinner will be at the Creech’s @5:45ish. Address: 843 NE Locksley Dr.

Freshmen- Drinks

Sophomores-Bread

Juniors- Dessert

Seniors- Salad

Also, the Friday before the District meet is available (10/26) the Halloween dinner! Let me know if anyone is up for that!

Warner Pacific Race Schedule

Jv Gold Girls- 2:30pm

Jv Gold Boys- 3pm

Varsity Gold Girls- 3:30pm

Varsity Gold Boys- 4pm

Practice Schedule

Monday 10/8– 3:15pm @Mtn View: Workout at Al Moody Park

Tuesday 10/9– 3:15pm @ Mtn View: Recovery Run 4-6 miles. Core work.

Wednesday 10/10– 3:15pm @ COCC Track: Workout on District Course.

Thursday 10/11– 3:15pm @Mtn View: Recovery run 4-5 miles. Team Game?

Friday 10/12– 3:15pm @Mtn View: Pre-Race Practice. Easy run 3-4 miles. Strides

Saturday 10/13– Warner Pacific XC Classic. Depart Mtn View @9am

 

Go Cougars!

Week 15 (10/1-7)

We had 21 PRs this weekend between Nike XC and the Madras invite! The team is still trying to get over sickness that is going around, but everyone still competed hard and looked great. Check out our top performance from the weekend below!

We have 1 month left in the regular season, which means we have to focus on staying healthy and make sure we are taking care of ourselves. We are in a good place as a team right now. So let’s keep doing the little things that keep us healthy and strong (Sleep,Healthy Diet, Hydrate, Foam rolling, Etc). This is the final push to sharpen up and get faster before the district meet. Let’s stay focused and committed. Check out some important details for the week below.

Nike XC Medalists:

Kelsey Swenson- 9th place Danner Champioship

Hannah Tranby- 47th- D2 race

Bailey Kamperman- 48th- D2 race

Emily Moore- 49th-D2 race

Madras invite top 20:

Zach Bergler- 10th place

Jordan Conroyd- 16th place

Max Lehr- 18th place

Tristan Piper- 19th place

Erin Kirksey- 4th place

Iris Welsh- 11th place

Julia Peteron- 12th place

Emma Loyd- 14th place

 

Bigfoot 10k Sunday 10/7

This Sunday 10/7, we will be helping out at the Bigfoot 10k run. This is an event that supports all of the XC programs in the Bend-Lapine school district. We will be in charge of the area leading up to the finish area and will be meeting at River Bend Park at 9am to get instructions. The race directors would like the athletes that aren’t needed on the course to participate in the race if you want! It would just be an easy run for you. They are offering a special $10 race fee originally $40 for Students. Use the code XCATHLETE for online entry. Parents are strongly encouraged to participate. Numbers are down from last year, so they could use all the sign-ups they can get!

Team Dinner

This weeks team dinner will be at Wyatt and Annika Goff’s house on 10/4 after practice. Address: 20745 Kilbourne Loop

Freshman-Salad

Sophomores-Bread

Juniors-Drinks

Seniors-Dessert

 

Oxford Classic

The Oxford Classic is this Friday at Drake Park. This is a great opportunity for us to get as many of our parents and supporters out on the course. This is basically our only “home meet” besides the District meet. So let’s get a lot of Cougar XC fans out there and cheer loud!

Students will be excused from class at 11am. We will meet at the XC tree and carpool to Drake park. If parents can help drive that would be great! Below is the race schedule for Friday.

JV girls Blue race- 1pm

JV boys Blue race- 1:30pm

Varsity girls race- 2pm

Varsity boys race- 2:30pm

JV girls Gold race- 3pm

JV boys Gold race- 3:30pm

 

Practice Schedule

Monday 10/1- 3:15pm @Mtn View: Recovery run 4-6 miles. Strides. Core.

Tuesday 10/2- 3:15pm @Mtn View: Workout @Big Sky.

Wednesday 10/3- 3:15pm @Mtn View: Easy Recovery run 4-5 miles. Mystery Team activity.

Thursday 10/4- 3:15pm @Mtn View: Pre-race run 3-4 miles with strides.

Friday 10/5- Oxford Classic!

Saturday- Rest Day

Sunday– Bigfoot 10k

 

Go Cougars!

Week 14 (9/24-30)

What a great weekend in Seaside! We had an awesome showing at a very big meet. We placed well as a team and had 6 top 10 individual finishes in our division. There were 80 teams in attendance and each race had over 300 runners! Check out the results from Saturday below. Thank you to all of the parents who helped with carpooling to and from Seaside. Without your help we would not have been able to make this trip work with one bus! You guys rock!

This week we have two different meets on the schedule. We have Nike Portland XC for the varsity squads and the Madras Invite for the JV Squads. Both meets will be fast and competitive and everyone should get back in time for Homecoming! We will also be helping out at the Sky View Middle School meet at Pine Nursery this Thursday for practice. We will run over to the park and help with the meet until it is over. We may be ending practice a little later than usual. Probably around 5:30pm. This is another great opportunity for our team to connect with the middle school runners. Be sure to where your Mountain View XC gear!

 

Seaside Results: https://www.athletic.net/CrossCountry/meet/142222/results

Girls team- 4th place

Bosy team- 5th place

Cole Shockey- 4th place

Wyatt Goff- 8th place

Levi Pichardo- 9th place

Max Lehr- 10th place

Brooke Cummings- 8th place

Emily Moore-10th place

 

Team Dinner:

This week our team dinner will be at Isaac Hall’s house on Friday 9/28 after practice. Address: 2840 NE Rainier Drive

Freshman: Bread

Sophomores: Dessert

Juniors: Salad

Seniors: Drinks

 

Practice Schedule

Monday 9/24- 3:15pm @Mtn View: Workout @Pine Nursery. Seaside Awards

Tuesday 9/25- 3:15pm @Mtn View: Easy Recovery Run 4-6 miles. Strength/Core

Wednesday 9/26– 3:15pm @Mtn View: Fartlek Workout

Thursday 9/27– 3:15pm @Mtn View: Run to Pine Nursery and help at Sky View XC meet. Practice may end later than normal.

Friday 9/28- 3:15pm @Mtn View: Easy Run 3-5 miles. Strides

Saturday 9/29– Madras Invite (JV) Depart TBD and Nike Portland XC (varsity) Depart @4:30am (yikes!)

Sunday 9/30– Rest day!

 

Go Cougars!

Week 13 (9/17-23)

We had a great off week from racing with some awesome workouts! We also had the predicted sickness hit the team this week. Luckily we had no race last week and could focus on getting healthy. This week we have our trip to Seaside for the Three Course Challenge. We plan to train through this race and use this trip as a fun mid season retreat!

To help cover some of the costs of our Seaside trip we are asking each athlete pay $40 on touch base if you can. Link to touch base is below.

https://touchbase.bend.k12.or.us/signin.aspx

Also, if you haven’t heard already. We only have one bus for the trip to Seaside….so we will need help from parents who are planning on going to Seaside. I have already heard from a number of you but if you can help transport kids/gear to and from Seaside that would be greatly appreciated! Please let me know.

 

Seaside Itinerary

Friday:

  • Depart @8am from Mtn View (wear running gear)
  • 10am Stop in Springfield for the U of O XC Meet, Shake out run on the course after the races.
  • Grab lunch in Eugene before heading to Seaside
  • Arrive in Seaside around 4pm
  • Check into Ebb Tide Oceanfront
  • Team meeting at 5:30pm
  • Dinner 7pm
  • Light out @10pm

Saturday:

  • 7am wake-up
  • Depart hotel for race @8am
  • Boys race @10am Girls race @10:05am
  • Eat Lunch in Seaside @2pm
  • Depart Seaside @3pm
  • Arrive @Mtn View around 8:30pm

 

What to bring:

Uniform/Seaside shirt,Training/Racing Shoes that will get muddy!

Lunch Friday; Food $ for Saturday More Food/Fluids for trip home,

Homework, books for study time, Warm clothes/rain gear,

Gifts for Cougar Pals, Towel, Water Bottle!

 

Practice Schedule

Monday 9/17: 3:15pm @Mtn View- 400 meter repeats

Tuesday 9/18: 3:15pm @Mtn View- Recovery run 4-6 miles. Core.

Wednesday 9/19: 3:15pm @COCC- Tempo Run on the District course. Carpool to COCC.

Thursday 9/20: 3:15pm @Mtn View- Recovery run 4-6 miles easy with Strides.

Friday 9/21– Depart for Seaside @8am from Mtn View.

Saturday 9/22– Seaside: Three Course Challenge

 

 

Week #12 (9/10-14)

Wow, what a great day at the Saxon Invite for the Cougars! Our first big invitational of the season and we saw some great racing and results across the board. Both the Girls and Boys teams competed hard and finished 7th out of 25 teams attending! Kelsey Swenson was our top finisher, placing 3rd (18:23) in another very competitive women’s race! The varsity boys team improved their time spread of the 1-5 runners from 37 seconds to 22 seconds! Overall it was a very promising performance by everyone looking ahead to what we can accomplish this season. Check out the link below for results on athletic.net!

Saxon Invite Results

https://www.athletic.net/CrossCountry/meet/143991/results

Now we head into our off week from racing. This will give us a chance to get in a big week of training while focusing on taking care of those aches and pains we tend to get at this point in the season. It is also a great mental break and a good opportunity to rest from 3 weekends in a row for racing. This week is important for many reasons, so let’s be on our A game . work hard and have some fun!

 

Practice Schedule

Monday 9/10: 3:15pm @Mtn View- 800 meter repeats.

Tuesday 9/11: 3:15pm @Mtn View- Recovery Run and Strength/Core

Wednesday 9/12: 3:15pm @Mtn View- Recovery Run. Strides. Team Game.

Thursday 9/13: 3:15pm @Mtn View- Hills at Pilot Butte Park

Friday 9/14: 3:15pm @Mtn View- Recovery Run. Strides. Core.

 

Go Cougars!