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XC Practice Schedule/ Update 8/16-8/23

What a great time at our team camp up at Little Cultus Lake! It was great to see everyone working so well together during the team competitions and helping each other make it to the top of Cultus Mountain. It was an awesome way to kick off the 2019 season! All of the coaches were very impressed with everyone.

We are quickly approaching official practices starting 8/19! The practice schedule is posted below including this Friday’s practice. Once official practices start on 8/19. We will transition to meeting at 4pm, which will be our regular practice time once school begins. This will help the athletes adjust to working out in the afternoon. Also below, you will find other important info and happenings!

Fall Sports Registration: Everyone needs to be registered and cleared in order to practice starting 8/19. Make sure you are good to go or you will not be able to attend practices. https://www.bend.k12.or.us/mountainview/student-life/athletics

Bigfoot 10k tent- I know this is short notice but CORK needs some last minute help at the Bigfoot booth at the Twilight 5k tomorrow 8/15 at 6-8pm, only 2-4 athletes. Bend High was originally planning on helping but they are at their team camp this week. Let me know if anyone can help!

Mountain View XC Team Store: We have set up a team store for family and friends to get some sweet Mountain View XC gear. Check it out and represent the XC program at meets! A portion of the sales will also go to the XC program. https://mountainviewxc2019.itemorder.com/sale

Pilot Butte Middle School XC Camp

Pilot Butte Middle School will be having their annual XC camp on August 26th-29th 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.

XC Practice Schedule

Friday 8/16- 8am: @River Bend Park- Easy run with 6 strides. Ice bath in the River!

Sat/Sun– Off one day, Easy run on your own the other day.

Monday 8/19- 4pm: @Mtn View. Easy Run. Strength.

Tuesday 8/20- 4pm: @Pilot Butte Park: Hill Workout

Wednesday 8/21- 4pm:@Mtn. View. Fun Run. Recovery

Thursday 8/22- 4pm:@Mtn. View. Easy Run with Strides and Core.

Friday 8/23- 4pm:@Mtn. View. Speed Play workout.

Team Camp 2019!

Here are some details for Little Cultus! The sign up link will be up on touchbase soon. Just waiting for everything to be processed by the school since they just opened their offices. So, keep an eye out for that and sign up once it gets posted. It may be the case that you may just have to pay the camp fee after camp. Also, any athlete that wishes to attend Team Camp has to fill out the waiver below and also be cleared for Cross Country. Please bring the waiver with you to camp or email it to me. 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 Team Camp: https://touchbase.bend.k12.or.us/signin.aspx

Waiver: https://drive.google.com/file/d/1Y6m869NLEO8AaKXnZHACIxTW-QLfOG3F/view?usp=sharing

Camp fee: $25

-$0 if you Volunteered at Cascade Lakes Relay

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

Transportation: Since this years camp is not mandatory and doesn’t land on official practices. Each athlete will be responsible for their own transportation to and from Little Cultus. Coaches are not allowed to transport athletes. If you need a ride communicate with your teammates to see if carpooling is a possibility.

Itinerary:

Monday 8/12– Meet at the intersection/Turn off to Little Cultus Lake @10:30 AM. Be ready to run when you get there. We will be running to camp from there. Some of the coaches will transport your camp gear.

Wednesday 8/14- Depart Little Cultus @11am. Plan on getting picked up at the same spot you were dropped off at. At the Gravel turn off to Little Cultus.

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.

Footzone Spike Days – 8/10-11 & 8/28- 20% Off training and racing shoes. Student athletes always get 10% off, but it’s worth it to try and make it in on one of the three Spike Days!

Week 4 MVXC 7/29-8/4

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 as we approach our team camp at Little Cultus on 8/12-8/14, which is not mandatory, but very fun! I will post more details on our team camp this week before our moratorium week begins. It is important to make sure all athletes get signed up for XC before August 15th. Sign-ups open on 7/29 and can be found on the Mountain View Athletics page https://www.bend.k12.or.us/mountainview/student-life/athletics

Cascade Lakes Relay Fundraiser: We still have some spots to fill for our Cascade lake relay fundraiser. Below are the shifts that still need filled with the number of people needed for each. If you are in town Saturday 8/3, we need your help. This is one of our bigger fundraisers for the year and we need it to be a team effort. Please let me know which shifts you can take by emailing me @ bassett12@up.edu

31(ODOT Century Drive)-Parking/Traffic: 6:45am-1:15pm- (2 people), 12:15pm-6:45pm- (5 ppl)

33(Century Chain Up Area)-Parking/Traffic: 7:30am-1:30pm-(filled), 1pm-8pm- (5 ppl)

35(Athletic Club of Bend)- Parking/Traffic: 8:15 am-1:30pm- (filled), 1pm-8pm-(5 ppl)

Finish (Riverbend Park/Mill Point Parking lot)-Parking/Traffic: 9am-3pm-(filled),3pm-8pm-(1)

Finish line(Riverbend Park)-Timing assistance:8:30am-2:30pm(2ppl) 2:30pm-8:30pm (1)

Week 4 Practice Schedule

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 7/29- Pine Nursery @8am. 3-5 miles easy with 80 meter strides.

Tuesday 7/30- Riverbend Park @8am. 3-5 mile Progression run. Spike ball tournament afterwards.

Wednesday 7/31- Off/Cross training day

Thursday 8/1- Shevlin Park @8am. Long run. Ice bath in Tumalo Creek. bring a towel!

Friday 8/2- Mountain View @8am. 3-5 miles easy with strides.

Saturday 8/3-Cascade Lakes Relay Volunteer Fundraiser

Sunday 8/4- Rest Day

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 ūüėČ 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!

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

 

 

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 8/16РLeave 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.

 

 

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.