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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.

 

 

 

 

Week Five 8/1 – 8/7:

Hey Cougs! Coaches are back in town and Moratorium Week is up, so the coaches will be at practice this week. There are a couple of things to pay attention to:

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 110h you won’t be able to practice.
2. Official practices start Monday, 8/15 (two weeks 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 is still being worked out as local meets will be our priority and we’re still waiting on some finalized dates of meets.

This week’s workout schedule:

• Monday 8/1 – 8 am, meet at the COCC Track for a trail loop workout. Bring water and park on the road, then walk down to the track.

 

• Tuesday 8/2 – 30-45 min easy run on your own or with friends.

 

• Wednesday 8/3 – 8 am, meet at Goodrich Pasture Park as the meeting place for hills on Pilot Butte. Hopefully this will avoid any construction related issues.
  • Saw blade workout using the 1/8^th mile markings on the side of the road. Up two, down one. See my awesome graph w/o an X-axis.

• Thursday 8/4 – NEW!! 2 pm @ MVHS. 20 minute easy run followed by strength in the weight room. Should be done by 3:30pm.

 

• Friday 8/5 – 8 am, Drake Park by the stage. Loop to the top of Overturf Butte and back for strides and Ultimate if people want to play.

Saturday and Sunday – Get out for a 40-60 min easy run at some point. Go early, stay hydrated and run where you can get drinks. Try having a couple parks on your route to make sure you have water.

Week Four 7/25 – 7/31:

Great work to those of you making it to the summer workouts and those who are doing the work on your own!

The coaches are back in Bend this week, but unfortunately it coincides with OSAA’s Moratorium week which means starting Sunday, we’re not to have contact with athletes for the week. Big THANK YOU to the captains for keeping things rolling while the coaches were out of the country or working all the track meets in Eugene.

We’re saying goodbye to July this week. Last week we injected a slight hint of speed with Monday’s workout, and we’ll do the same this week. Tuesday should be an easy run/cross training day. Try to get out early to beat the heat. This week is going to be ridiculously hot, so if you can try not to be out there in the afternoon. Wednesday will bring some short hills that should be strength building, but not not overly taxing. Friday will be a short, fun day with the focus shifting to a long run on the weekend.

 

• Monday 7/25 – Pine Nursery @ 8:00 am. Meet by the playground.
  • 10 min warm up jog
  • Warm up drills
  • 30 min Fartlek follow the leader run. Break into 3-4 groups with people of like pace together.
  • Strength and core.
• Tuesday 7/26 – 30-50 min easy run with friends or family.
• Wednesday 7/27 – Hillside Park @ 8:00 am.
  • Hills!! Short ones, but we’ll do several to get the work in. 2-4 sets of 5 uphills from the base of the slope up and around the top tree. it should be continuous, so the recovery is just an easy slow jog back to the start.    
  • And… there’s some shade!
• Thursday 7/28 – On your own or with friends. 10-minute warm up jog followed by 5 x 1-minute hard/1-minute easy. 10 – 20 minute cool down easy run, then stretching.
• Friday 7/29 – Al Moody Park @ 8:00 am.
  • 10 – 15-minute warmup.
  • 4 – 8 Laps at Tempo pace. Fast, but relaxed, enough effort to be able to say a few words while running. 1:30 to 2min recovery. Try to run with like paced people.

Saturday & Sunday 7/30 & 7/31 – Saturday, try and do a long run of 45minutes to an hour + depending on how much you’ve been running. Plan for hydration by running in a place that has access to water. One of the best things to do is to run to parks near where you live where you know they have drinking fountains. Stop at each fountain for a couple of seconds and get a drink, splash some on your face and hair and then keep going.

The coaches are looking forward to seeing everyone in August! Have a great week!

Please make sure to join the new Remind group. The link is: https://www.remind.com/join/ebd6c64 If you have the app already, please add this group. We’re going to change the start times this week to try and beat the heat a bit. 8:00am will be the start time for practices. Week Three 7/18 – 7/24:

• Monday 7/18 – Juniper Park @ 8:00 am. Meet by the tennis courts.
  • 10 min warm up jog and drills
  • 2-4 x 1/2 mile loop starting at tempo pace and finishing with a hard effort
  • Finish with Strength and Core.
• Tuesday 7/19 – 30 – 45 min easy run on your own or with friends.
• Wednesday 7/20 – Pilot Butte Park @ 8:00 am. Meet by the playground.
  • 3 laps around the base grass area
  • Warm up drills (get water before workout)
  • Jog to the base of the road hill. On the road or side gravel. 6 – 12 x 1 minute up/30sec down recovery. Work hard, but don’t sprint the uphills. Easy jog or walk the downhills. Most should work with the goal of making it to the top of the hill by the end. Get water at the top before heading down.
  • Stretch and elevate your legs.
• Thursday 7/21 – 25-35 min easy run or cardio alternative. If biking or hiking, double the time but be sure to have plenty of water with you and a light snack for during or after the workout.
• Friday 7/22 – Shevlin Park @ 8:00 am. Meet in the gravel lot section near the gate and park loop trailhead. The longer loop is around 5 miles, and you can do various out and backs. I suggest going counterclockwise starting with the trail on the west side of the creek first. Try to stick together and always run with a buddy. It makes the runs more fun, and makes keeping track of everyone easier.
• Saturday and Sunday – For one or both days be active for an hour or more. Anything that gets your heartrate up. Low impact is great, but going for an easy jog on soft surfaces is an easy go to. Go explore. Use Google Earth or another mapping service to plot a new route you’ve never tried or find a place you haven’t seen yet. Running is an incredible way to explore new places efficiently.