Week #9-8/20-27

This week brings us to our 2nd week of mandatory practices and our first race of the 2018 season! With the Cougar Kick-off this Monday and Tuesday I have moved Practice to 3:15pm those days so More people can make practice. The rest of the week we will meet @8am to beat the heat. At this point we should have a majority of the team making it to practices. If you know you are going to miss practice for a legitimate reason, please let me know. I know people are still on vacation and it is still Summer so just keep me in the loop. Also, if you know you are not going to be able to make it to the Meet on Saturday please ket me know. We need to get a number so we know how many buses we need.

Check out the info below for all of the happenings this week!

MVXC Fan Gear

If you want to support the team and get some cool Cougar XC gear for a good price check out this link! https://mvhsxc2018.itemorder.com/sale A percentage of each purchase will go back to the Mountain View XC team fund. The store will only be open through Sunday 8/26 so get your orders in this week!

Parent Meeting

  • We will have a Parent meeting Wednesday 8/22 @6pm in the Mountain View Cafeteria. This will give parents a chance to meet the coaches and chat about expectations, Meet schedule, etc.

Pilot Butte Middle School XC Camp

Pilot Butte Middle School will be having their annual XC camp on August 27th-30th from 3-4:30pm. They would like to have Mountain View XC athletes there to help out at the camp each day. Please let me know if you can help and which days you can be there. This is a great opportunity to represent MVXC and connect with younger xc runners who may be a Cougar XC athlete someday! Be sure to wear MVXC gear at the camp.

Team Dinner

We will have our first team dinner this Friday before the meet at the Swenson’s @5:30pm. They will be providing Spaghetti while each athlete that attends will bring a dinner item. Each grade is assigned to the items below. Address is 63310 Old Deschutes Road.

Freshman- Bread/rolls

Sophomores- Salad

Juniors- Drinks

Seniors- Dessert

Jere Breeze Memorial Ranch Stampede: https://www.athletic.net/CrossCountry/meet/144425/info

Our first meet will be a fun and challenging one! We will be leaving Mountain View @ 6:30am on Saturday and plan to arrive back around 1:30pm. Be sure to bring your race gear, a change of clothes, and extra snacks. The Girls race will be at 8:30am and the boys race will be at 9:10am. There is an open race at 9:50am for any parents or family interested in racing!

 

Practice Schedule

Monday 8/20– @3:15pm Mountain View: Run to Pine Nursery for Cruise Miles

Tuesday 8/21– @3:15pm Mountain View: Easy run around Pilot Butte followed by Strength.

Wednesday 8/22– @8am Mountain View.

Thursday 8/23– @8am Mountain View: Easy recovery run. Uniforms handed out.

Friday 8/24- @8am Mountain View : Short easy run with Strides. Pre-meet Team Dinner 5:30pm @ the Swenson’s

Saturday 8/25Jere Breeze: Depart Mountain View @6:30am Return around 1:30PM.

Go Cougars!

Week #8: 1st week of official Practices

This week we will spend most of our time training and having fun up at Cultus Lake! For those who will not be able to make the trip to Cultus, please try and follow this training plan for the week. Try and get together with other teammates if you can! If you are still no cleared for practices please contact the Athletic office to see what you still need to get done to make it happen.

Parents! We will plan to have a XC parent’s meeting on Wednesday 8/22 @6pm in the Mountain View Cafeteria. We will talk about Season expectations, meets, and how you can best support your athlete and the team this season. So mark your calendars!

Go Cougs!

Monday 8/13- Cultus camp or 30-50 minutes easy run with 6-8 strides.

Tuesday 8/14- Cultus Camp or 10×1 minute hard hill repeats.

Wednesday 8/15– Cultus Camp or 30-50 minutes recovery run.

Thursday 8/16- Cultus Camp or 30-60 minute moderate run.

Friday 8/17- Mountain View 8am- Ladder workout.

Cultus Camp 2018!

Cultus Camp 2018! 

Here are some details for Cultus! The sign up link is up on touchbase and ready to go. I have waivers for each camper that need to be filled out. I will have those at practices, but can also be found at the front office at Mountain View. Also, any athlete that wishes to attend Cultus has to be cleared for Cross Country. You can register for cross country on the Mountain View Athletics page https://www.bend.k12.or.us/mountainview/student-life/athletics

Sign up for Cultus: https://touchbase.bend.k12.or.us/signin.aspx

Camp fee: $60

-$30 if you worked one day at Pacific Crest, Free if you worked multiple days.

If your entry is Free there is no need to sign up on Touchbase.  We just need the waiver.

Departure and Return dates/times

Monday 8/13-Depart from Mountain View to Cultus @8am.We need drivers to help carpool athletes and gear to the Cultus boat dock.  Please email me how many athletes you can transport if you’re available to help drive!

Thursday 8/16– Leave Cultus @11am. Return to Mountain View by 1pm.We need drivers to help carpool athletes and gear from the Cultus boat dock to Mountain View.  Please email me how many athletes you can transport if you’re available to help drive!

Personal Equipment for Cultus Running Camp:

  • Tent (may share with teammates)
  • Pillow
  • Sleeping Bag & Pad
  • Running Shoes & camp shoes
  • Running Clothes
  • Warm jacket, Light running jacket
  • Water bottle
  • Pair of long pants
  • Small backpack
  • Insect Repellant
  • Sunscreen
  • Sunglasses
  • Hat
  • Swimsuits
  • Towel
  • Tooth brush
  • Personal items
  • Games, cards, water guns, etc.

DON’T BRING ANY FOOD, UNLESS SPECIAL DIETARY NEED.

 

 

Summer Training Week #7

This is our final week of voluntary Summer training! Crazy how fast 7 weeks can go by. In those weeks we have put in some great training and have laid down the ground work to set ourselves up for success! As training gets more specific and challenging, let’s keep up with the little things to keep us strong and healthy! Foam rolling, Stretching, Hydrating, making sure our running shoes aren’t worn out. The list goes on. Staying on top of the little things is just as important as all of the training that we do in practice. Keep up the good work Cougs!

Just a reminder for those who haven’t signed up for XC yet. Registration deadline is August 10th. You can find the sign up link here https://www.bend.k12.or.us/mountainview/student-life/athletics

Monday 8/6- Mountain View @8am- Easy aerobic run 4-6 miles. 6-8 strides. Strength.

Tuesday 8/7- Pine Nursery @8am- Tempo run

Wednesday 8/8- Off or easy 3-5 miles on your own.

Thursday 8/9- Drake Park @8am- Easy aerobic run 4-7 miles. 6-8 strides.

Friday 8/10- Mountain View @8am- Hill workout. Team game/activity.

 

Summer Training Week #6

After a week at Steens Mountain Running Camp, where we had 2 athletes attending (Brooke Cummings and Kelsey Swenson). Which brings us back into week 6 of Summer training with some added motivation and determination. Kudos to those two athletes for their hard work at the camp and representing Mountain View XC very well!

As July comes to a close and August begins, we turn to our next phase of the XC season! Focus and intensity will begin to change this month. We will also hope to get more numbers out for voluntary practices this month as we approach our team camp at Cultus on 8/13-8/16, which is also the first day of official practice. It is important to make sure all athletes get signed up for XC before August 10th. Sign-ups can be found on the Mountain View Athletics page https://www.bend.k12.or.us/mountainview/student-life/athletics

Below is the practice schedule for the week ahead. We are building a great base and momentum to have a stellar season! See you this week!

 

Monday 7/30- Mountain View @8am- 3-6 miles easy w/ 6-8 strides. Strength work after.

Tuesday 7/31- Drake Park @8am- Drills w/ 20 minute warm-up. Light workout. 20 minute cool-down on the grass.

Wednesday 8/1- Off or 3-5 miles easy.

Thursday 8/2- Pilot Butte Park @8am- Drills, Fartlek workout on the Butte!

Friday 8/3- River Bend Park @8am- Long run 6-10 miles on the river trail w/ 6-8 strides.

Week #5 OSAA Off Week

Week 5 brings us to the OSAA mandatory no contact week. This means no scheduled practices with coaches this week. We will resume voluntary practices on Monday July 30th. We have had an awesome 4 weeks of solid early season training. Some of our team captains will be meeting for runs throughout the week so try and do your best to meet with them and follow the training plan below to keep adding to your mileage base and fitness.

Cultus Camp

We are getting closer to our team camp at Cultus, August 13th-16th. Once the Administrative offices open, I will post the touch base link so folks can pay the camp fee of $60. It will be $30 if you worked 1 day at Pac Crest, FREE if you worked multiple days. It’s also important to note that the camp lands on our first official week of team practices. So in order to go, every athlete needs to be signed up and cleared for Cross Country. Sign ups are open on the Mountain view athletics page https://www.bend.k12.or.us/mountainview/student-life/athletics

Captains Training Schedule Week 5

Monday 7/23- Mountain View @ 8am- Easy 3-5 miles with 6-8 strides.

Tuesday 7/24- Drake Park @ 8am- Easy 4-6 miles with 6-8 strides and core.

Wednesday- 7/25- Off or short and easy aerobic run.

Thursday 7/26- Mountain View @8am- Easy 4-6 miles with strides

Friday 7/27- Drake Park @ 8am- Easy long run 6-10 miles depending on weekly mileage.

Summer Training Week #4

We had another great week of training and a great turnout! It’s awesome to see attendance rising as we are in the thick of Summer training. We have a special event for week 4. Footzone has invited all of the Bend XC teams to join them for the Great American Cleanup Run with Saucony Running. The run will be Wednesday at 5:30 pm starting and ending at Footzone. This is a great opportunity to give back to your community, while having a great time doing it! After the run there will be an Ice Cream social. If you plan to attend please be sure to RSVP here http://www.footzonebend.com/event/great-american-cleanup-run/

Also, we will doing our long run on Friday out at Tumalo Falls. Let’s plan on meeting at Mountain View at 8am to make sure everyone has a ride. If you can drive please let me know so we can get a head count of drivers for Friday.

This is the heart of Summer training and you guys are doing great! Let’s keep that motivation and remember what we are working towards! Go Cougar XC!

Monday 7/16- Pine Nursery @8am- Easy aerobic run with Strides  (3-5 miles)

Tuesday 7/17- Mountain View @8am- Light Speed workout followed by strength in the weight room.

Wednesday 7/18- Off or Footzone run @5:30pm (Ice Cream to follow)

Thursday 7/19- Pilot Butte Park @8am- Short hill workout with 20 minute warm-up and cool down.

Friday 7/20- Tumalo Falls-  Long run 5-10 miles depending on your weekly average mileage. Carpool from Mountain View @8am.

Summer Training Week #3

We are heading into week 3 of Summer training already! July is the time for us to really log those consistent miles and build that strength that will carry us to championship season in late October! This is also a time to be focusing on your body. With the increase in mileage and training, we need to be sure we are doing the little things to stay healthy. Stay hydrated throughout the day, eat healthy, and try and foam roll or use the roller stick at practices after runs.

I am loving the enthusiasm and motivation I am seeing at practices! Let’s keep that going, while at the same time training smart. It is really easy when you are motivated to train too hard too early. So let’s be sure we are running easy on easy days! You all are rocking it! Go Cougs!

Monday 7/9- Pine Nursery @8am- Easy aerobic run with strides. (3-5 miles)

Tuesday 7/10- River Bend Park @8am- Light progression run on the river trail.

Wednesday 7/11- Off or Easy run on your own. (3-5 miles)

Thursday 7/12- Pilot Butte @8am- Continuous hilly run 3-6 miles.

Friday 7/13- Shevlin Park @8am- Easy longer run 5-8 miles.

Summer Training Week #2

We had a great first week of Summer training! It is awesome to see a great turnout and how motivated everyone is. Let’s keep that momentum rolling into week #2! This week we will be meeting in a few different locations from last week. The main difference is the Long run on Saturday. The drive out to Peter Skene Ogden Trail is about 35 minutes South of Bend. Please let me know if you can drive and we can set up a carpool group from Mountain View. If we have time we can check out the Paulina Plunge. So be sure and bring a towel! Let’s keep working hard and having fun! Go Cougars!

Monday 7/2- Pine Nursery @8am- 3-6 miles easy with strides.

Tuesday 7/3- Drake Park @8am-  Light workout with 15-20 minute warm up and cool down.

Wednesday 7/4- Off or Shorter easy run on your own. Happy 4th of July!

Thursday 7/5- Mountain View @8am- Easy 20 minute run with short hill workout followed by 15-20 minute cool down.

Friday 7/6-Mountain View @8am-  3-5 miles easy recovery run.

Saturday 7/7- Peter Skene Ogden Trail- Easy long run along Paulina Creek. Carpool from Mountain View at 8 am.

Summer Training Week #1

For our first week of Summer training, we are going to use this week to get our running legs back under us and just focus on getting some consistency. We will be meeting with the Marshfield XC team for a run on Thursday. Bring an old Mountain view xc shirt if you want to do a T-shirt swap. Also, Friday we will have a later Practice at 3pm which will be followed by a team BBQ at 5pm. We will have it at Miller’s Landing along the River. Feel free to bring munchies, a side dish or beverages you may want. We will provide the hot dogs and burgers. Should be a fun first week!

Monday 6/25- Pine Nursery @8am: Easy run, 3-5 miles with strides on the grass.

Tuesday 6/26- Shevlin Park @8am: Easy trail run, 3-6 miles followed by ice bath in Tumalo creek. Bring a towel!

Wednesday 6/27- Off or 3-4 miles easy on your own.

Thursday 6/28- River Bend Park @8am: Steady State run 4-6 miles on the river trail with the Marshfield XC team.

Friday 6/29- Miller’s Landing Park @3pm: Easy run 3-5 miles with strides. Team BBQ @5pm at Miller’s Landing Picnic area.

 

 

2018 Summer Dates for XC

 

Pacific Crest Sports Festival Fundraiser: June 21st-24th- We are signed up for 12 water stations on 6/23, Gear bags 6/23-24, and Transition 2 of the Triathlon from 6/21-24. This is going to be an all hands on deck fundraiser, so please try and keep that weekend clear if possible. Please let me know what days/times you can work so we can get the spots filled.                    
                                                                                             
-Thursday 6/21- 10 people- Transition 2- 10am-4pm
-Friday 6/22-  10 people- Transition 2 -11:30am-8pm
-Saturday 6/23-  135 people- 12 water stations- 6am-5pm
-Sunday 6/24- 15 people- Transition 2- 5am-5pm & 9am-2pm 
 

  • Summer Training Begins: June 25th- The first week will be on the lighter side. I originally was planning on starting the first week of July, but the Marshfield XC team will be in town for a training camp and they want to get together for some runs and possibly a bbq/river float. still waiting on details from them. Once we get past that first week, the voluntary practice schedule will be Mon, Tue, Thur, Fri at 8 am with various locations. We will also get together for team long runs every other Saturday at a fun location. Any parents that want to be involved with Summer practices are more than welcome! 
  • OSAA Moratorium Week July 22-28- No contact between Coaches and Athletes. 
  • Cultus XC Camp- August 13-16- Cultus is on! We pushed it back a little further from last year. This will actually be the first week of official practices, so it will be a fun way to kick off the official XC season.

2017 Season – Final Weekly Email

Hey Cougar XC Athletes & Parents –

Thank you for a great 2017 season.  It has definitely been one to remember!  This will be the last weekly email – good luck to each of you in winter and spring sports and we will see many of you again next year!  Here are a few final announcements:

End of Season Banquet –

The end of season banquet is at Aspen Hall at 5pm this Sunday, November 5th.  This is an opportunity to recognize the involvement and accomplishments of every athlete on the team and we encourage attendance of all athletes and families.  Most athletes dress semi-formal (no need for parents to dress up).  We will be having food catered by Tate & Tate (Santa Fe Chicken or Veggie Enchiladas) and the team will cover the cost of athletes.  Please let us know if you will not be attending so we don’t count you in the total for meals!  Attendance by families is free but food is only provided to those who have pre-paid. We still need some volunteers to help with setup.  Please let us know if you are willing to help!

Team Uniforms –

If you haven’t turned in your uniform yet, please wash it and bring to the banquet in a plastic bag with your name on the outside.  We will submit the uniform fine list to the front office after the banquet so please don’t forget to bring it!

Winter/Spring Sports/Cross Training –

We’ve talked to athletes about this plenty, but we can’t stress enough the importance of off-season training to maintain fitness until next season.  Participating in a winter and spring sport and running a minimum of 2-3 days a week will make a huge difference in minimizing injuries and improving performance next year.  Running 3-4 days a week and participating in Footzone Tuesday Performance Group (TPG) workouts on a semi-regular basis is highly recommended to varsity level athletes hoping to take their performance to the next level.  To get more information about TPG workouts, subscribe to the weekly emails at max@footzonebend.com

Have a great week and we will see you at the Banquet on Sunday!