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XC Week#6 9/23-9/29

We had the chance to get in some great training this last week mixed with some fun team activities as well! This Team is working hard and having fun, which is what it’s all about. Let’s keep that rolling all season!!

Now we head back into a competition week where we will have athletes competing at the Madras White Buffalo XC Invite and Nike Portland XC on Saturday. The rosters for each meet will be announced Monday at practice. We still need a host for this week’s pasta feed. If anyone is interested please let me know. I know some parents have already given me some dates that they want to host, but we don’t have anyone for this specific date. Below is this week’s practice schedule and other important details!

Meet Details

Madras White Buffalo XC Invite: Depart @8am from Mtn View

  • Girls JV@10am
  • Boys JV@10:30am
  • Girls Varsity @11am
  • Boys Varsity @11:30am

Nike Portland XC: Depart @5:45am from Mtn View

  • Girls D2 race@10:40am
  • Boys D race@11am
  • Girls D1 race@11:20am
  • Boys D1 race @11:40am

Bigfoot 10K: October 6th

This year for the Bigfoot 10k we will be volunteering to help out on the course as usual, but we also have a cool option for athletes to run the race as a training run if they want. Athletes can use the discount code: XCATHLETE to get $30 off registration! This run is only to be used as a training run, not a competition!

Team Dinner

This Friday the team dinner will be at Tyler Beecroft’s house after practice. Address: 20694 Nicolette Dr

  • Freshman- Dessert
  • Sophomores- Salad
  • Juniors- Bread
  • Seniors- Drinks

Week 6 Practice Schedule

Monday 9/23- 4pm @Mountain View- Interval Workout

Tuesday 9/24- 4pm #Mountain View- Recovery run. Strength/Core

Wednesday- 4pm @Moutnain View- Pace change workout

Thursday- 4pm @Moutnain View- Recovery Run to Pine Nursery and help out at Skyview XC Meet.

Friday- 4pm @Mountian View- Easy 30 minute shakeout run. Quality Strides.

Saturday- Madras White Buffalo XC Invite and Nike Portland XC. Departure times TBD.

Sunday- OFF! Rest ๐Ÿ™‚

XC Week 3: 9/2-9/8

We had a great week of practice in week 2 with some hard work put in! With school starting this week, I expect to see our numbers increase and have the whole team in attendance for practices.

Week 3 brings us our first competition of the season with the Cowboy Invitational out in Prineville on Saturday. With this meet being in Central Oregon, let’s do our best to get as many Cougar XC fans as we can to the meet! The first meet is always a fun way to bust off the rust and see where the team stands. Can’t wait to see everyone compete on Saturday!!

Please see below for the meet details along with other important happenings for this week.

Practice Schedule

Monday 9/2: Labor Day, No Practice. Run easy 40-45 minutes on your own.

Tuesday 9/3: 4-5:45pm @Mountain View. Cutdown workout.

Wednesday 9/4: 4-5:30pm @Mountain View. Recovery day. Team Activity.

Thursday 9/5: 4-5:30pm @Mountain View. Easy 45-50 minute run with Strides. Parent Meeting after practice in the commons.

Friday 9/6: 4-5:15pm @Mountain View. 30 minute easy run with Strides. Team Dinner at the Swensons after practice!

Saturday 9/7: First Meet! Cowboy Invitational. Depart Mountain View @6:15AM

Sunday 9/8: OFF! Rest day.

Parent Meeting 9/5: We will be having a quick parent meeting after Practice on Thursday in the school commons. I wanted to make sure everyone was back in town before having a meeting. We will introduce coaches, cover general details for the season, expectations for athletes and how parents can best support their athlete throughout the season.

Team Dinner 9/6: There will be a team pasta dinner at the Swenson’s following practice on Friday. See below for what to bring.

Freshman: Drinks Sophomores: Bread Juniors: Salad Seniors: Dessert

Meet Details: We will be departing Mountain View @6:15am on Saturday. Please be at Mountain View @6AM so we can be leaving by 6:15. If an athlete wants to ride home with a parent after the meet, please check out with a coach before leaving. Also, those who just started practicing last week have the option to sit out the first meet. 1 week of training is not enough to feel prepared for a meet and you are unlikely to have a great experience. I will talk with those athletes and see where you stand on competing. We will most likely be returning to Mountain View around 12:30pm.

Meet schedule:

  • 8AM- Open Race
  • 8:30AM- Girls Race
  • 9:15AM Boys Race

Mountain View XC Team Store:  The store closes Monday 9/2 at midnight! Get some sweet Mountain View XC gear for friends and family. 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

Week 2 of Official Practice 8/26-8/30

We had a great first week of mandatory practice. Everyone worked hard and made it through some hot days and one rainy one! Lots of team spirit and positive attitudes during hard workouts. Just a glimpse of what will be a great season!

Looking ahead at the forecast for the week, we have decided to have all practices this week at 8 am to minimize the risk of heat exhaustion. One or two hot days are fine but it’s supposed to be pretty hot all week. If you can’t make it to practice due to the time change, don’t worry. Just let me know and I’ll give you the workout for the day. We will move back to 4pm the following week, but figured we would try and stay out of the heat with the warmer forecast.

Practice Schedule

Monday 8/268am @Mountain View. Easy aerobic run with strides.

Tuesday 8/278am @Moutnain View. Inter-squad 3k time trial.

Wednesday 8/288am @Mountain View. Shorter recovery run. Fun Day!

Thursday 8/298am @Moutain View. Longer aerobic run with strides.

Friday 8/308am @Moutain View. Cruise Ks

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.

Mountain View XC Team Store:ย  The store closes Monday 9/2 at midnight! Get some sweet Mountain View XC gear for friends and family. 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

Footzone Spike Days-8/28: %20 off shoes and spikes for student athletes. This is the last one of the season!

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 ๐Ÿ˜‰ 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!