Category Archives: Weekly Updates

MVXC Week 1: 2/22-28- Practice Schedule and Important Info

Hey everyone,

Our first practice is right around the corner! So, I just wanted to outline the practice schedule and locations for the week. Practices will start at 3:30pm and will typically end around 5pm.

We have Pine Nursery reserved for the team to use for practices during the season, so we will be meeting there or Mountain View depending on the day/workout. Checkout the schedule below and make note of the practice locations.

Practice Schedule Week 1

Monday 2/22- Mountain View @3:30pm

Tuesday 2/23- Pine Nursery Park @3:30pm (meet at picnic shelter)

Wednesday 2/24- Mountain View @3:30pm

Thursday 2/25- Pine Nursery @3:30pm (picnic shelter)

Friday 2/26- Pine Nursery @3:30pm (picnic shelter)

 

Other important items before practices start

 

I am really looking forward to getting the team back together and to finally say we have made it to the Cross Country season! This will be a quick season, so let’s bring our best effort and attitude to every practice and make this season count!

I’ll be sending out more in-depth details on the season itself soon, but just wanted to focus on this first week to start out. See you all soon!

 

Go Cougs!

MVXC Season 2!

Hello MVXC crew!

I hope you have all had a good winter so far and have been able to get out and enjoy the snow a bit.

I wanted to update you all on our XC season and what it looks like as of right now. Our official season will start on February 22nd and will go through early April. We will plan on having practices every day starting at 4pm and end 5:15-30pm. It will be a bit of a challenge with the early sunsets, but we will just have to be efficient in that time frame. If we can make it work, It is possible Wednesday practices could start earlier with that being an early release day.

Meets- Currently, all of the Central Oregon coaches are working together to come up with a meet schedule that works for everyone and follows the guidelines put in place. The competitions will have a number cap for each race, so we are limited on how big the races can be right now. With Covid numbers starting to decline, hopefully we will see our meet options get better and have the opportunity to have bigger competitions. I will post a meet schedule once we finalize it with the other coaches. 

What can you do right now? I know a lot of you have bee doing Nordic and are still in season, which is great! If you are not doing Nordic and have not been running. Now is the time to start getting the legs moving again and get some easy aerobic miles in. That way when you show up for practice in late February, you wont spend the first few weeks feeling sore and out of shape. So start running easy mileage now just on feel, but be careful with the snow an ice! Try and find places that clear paths to run on. Maybe think about getting some traction for your shoes like Yaktraks or screws for your shoes (which you can get installed at FootZone). We don’t want to get injured before the season starts, so be smart and safe!

I can’t tell you how excited I am to get the crew back together and get some races in! It is going to be a very interesting season with it being in late winter, but we have to be thankful for having this opportunity at all. You have all put in some great training from July through the fall, and those miles don’t just disappear. Let’s be ready to take advantage of this condensed XC season and see what we can accomplish! I will be in touch with more season details as they are solidified. Talk to you soon!

 

GO COUGS!

Last week of XC pre-season 11/16-11/22

This will be our last week of pre-season practices before we break for winter. As of now we haven’t heard anything on how the new statewide mandates will affect us this week, so we will just continue practices as planned until told otherwise. 

Monday and Wednesday, we will plan on meeting at Mountain View @3:30pm. Friday we will be having a voluntary 5k trail time trial. Since this is an off campus get together, no one is required to attend. If you can make it, awesome! This is simply a fun opportunity to race a 5k on some dirt and end this preseason on a strong note! We will plan on meeting at 3:30pm at the Phil’s trailhead parking area and go from there. Please remember to bring a mask just like you would at practice. We plan to do the time trial in the same time frame a normal practice would last, so please plan accordingly. I know this location isn’t the most convenient option. But with parks being off limits for the team, we had to be creative for a location that would be fun to race a 5k. 

Let’s have a great last week of pre-season training and keep that great work ethic rolling! 

Go Cougs!

MVXC 11/9-11/15

Hey everyone,

I hope you all have had a great weekend! Just a little update for the week. For this week’s practices, prepare for colder temps. The forecast for the week looks to be on the chilly side, but not quite as wet as we saw at last Friday’s practice. So, please come to practice prepared for cooler temps and bring layers to throw on after your workout. 

We will continue to meet at Mountain View at 3:30pm, Monday, Wednesday and Friday. On Wednesday we will have a team 2 mile time trial. This will be a great opportunity to test out the legs, get a little friendly competition in and gauge our fitness level. So, let’s be ready to run fast on Wednesday!

Remember our message from last week. “Good, better, best. Never let it rest. Until your good is better and your better is best.” Let’s keep working to be better than we were the day before!

Looking forward to another great week of practices! See you all Monday @ 3:30pm. 

 

Go Cougs!

 

 

 

XC Fall Practices October 26th-November 20th

Hi Everyone,

The fall Track season is about to wrap up, which means we get to jump back into some cross country training! We have been given a 4 week period to get together and get some more training in as a team. Starting October 26th we will have practices Monday, Wednesday and Friday. 4pm-5:15pm at Mountain View High School. This is considered a part of the official XC season, which means all athletes must be cleared through Family ID and signed up for the sport in order to practice.

We no longer have to stick to our 10 athlete pods, but we do need to have masks on when we are gathered as a group and not running. There will also be a digital sign-in and sign-out process for when athletes arrive and leave practice. If we stick to the guidelines and protocols, we get to keep practicing and not get shut down. 

A few things to keep in mind before coming to practice on Monday. Please bring warm clothes for when we aren’t running. Temps will be dropping especially right around practice time, so please be prepared. Also, please bring a water bottle so you have water that is easily accessible and you don’t have to go inside the school to get water. Last but not least, don’t forget to show up with a positive attitude and a willingness to make yourself and your teammates better. I know we still have a while until we get to actually lace up the spikes for competition. But success for the season comes from what we do now. So, let’s bring our best to every practice!

I look forward to getting XC back up and running and can’t wait to get the crew back together. See you all Monday 10/26 @4pm at Mountain View!

Go Cougs!

XC 8/24-8/30

Hey Everyone,

Hope you have all had a great weekend! This week will be the last week we will get together as a team, at least for a little while. We will wait to get some clarity on what this fall will look like and what the school district will allow. In the meantime, the athletic department wants all athletes to turn in physicals now to speed up the clearing process. This way, if we can get back together and practice this fall you will be cleared and eligible. The school will be limiting the amount of people in the school, so please try and do registration electronically if possible. Once physicals are turned in it should be quick to register on Family ID once it is opened. 

Once we get word from the school district, I will update everyone on when we may get back together as a team and what makes the most sense from a safety and training perspective. Moving forward, it is important to remember that our season has not been cancelled but simply pushed back. My goal is to make sure we are peaking for the season and not feeling burned out before it even starts. So this break actually comes at a good time from a training perspective since we have been logging miles as a team since early July. I’m looking at the delayed season as XC just being extended 😉

So let’s be patient and smart with training. I encourage you all to still try and get together with your pod and run low easy mileage. You are all still a team even when we can’t all get together. Let’s have some fun practices this week! Check below for this week’s practice info.

Tuesday 8/25- Mountain View @8am

Thursday 8/27- Mountain View @8am

Go Cougs!

XC 8/17-8/23

Hey Everyone,

Sorry, I’m getting this out a little later than usual. I spent Sunday running around the Three Sisters and ended up getting home and going straight to bed haha! It was a fun and painful run, but worth it! That is what running is all about. The places running will take you never cease to amaze. Here are some pictures from the day.

Looks like we get another week to meet up and get some runs in together. This week we will be meeting Wednesday/Thursday due to work conflicts on my end. Look forward to seeing you all! Check below for when and where to meet.

Wednesday 8/19- Pine Nursery @8am.

Thursday 8/20- Mountain View @8am.

 

Go Cougs!

 

XC Update 8/10-8/16

Hi everyone,

As most of you have seen or heard, the 2020 XC season has been pushed back to late February. The season will go through late April just in time for the Track season. There are still a lot of details to be worked out and a lot of questions to be answered, but at least we now know that we will have a cross country season. Here is the link to the OSAA article with the details of the changes to sports seasons. http://www.osaa.org/today/article/1797/view?title=OSAA+adopts+New+2020-21+School+Activities+Calendar

Moving forward for this week, we will plan on meeting on Tuesday and Thursday not necessarily for the sake of training but to get the team together, get a nice run in and enjoy hanging out (from a distance). With the season now being so far out, we will be dialing back structured workouts and focusing on running for fun maintaining a solid base. Continue to run easy mileage by feel on the days we don’t meet. I will update everyone as I get more information in regards to what practices might look like moving forward and what this Fall might offer running wise. Check below for Tuesday’s and Thursday’s meet-ups!

         Meet-up Locations

Tuesday 8/11- Pine Nursery @8am.

Thursday 8/13- Mountain View @8am

 

Go Cougs!

 

 

XC Week #5

This week we will have our first team time trial of the season! This will allow everyone to gauge where they are at fitness wise and also tap into that competitive edge. Be sure to prep appropriately so you can run at your best on Tuesday!

Bend Parks and Rec. is now requiring masks for sports teams practicing in parks. Please try and bring a face covering for when we meet as a group before and after our runs/workouts. Once we start the workout the masks can come off. I know it’s another thing to add to the list, but if it keeps us practicing I’ll take it.

Let’s keep bringing a positive attitude and willingness to work hard to practices. This is a great group and I’m excited to see everyone crush it in the time trial on Tuesday! Check out this week’s schedule below. 

Monday 8/3- 30 minutes easy with 4-6 strides afterwards.

Tuesday 8/4- Pine Nursery @8am. Intersquad 2 mile time trial.

Wednesday 8/5- Recovery day. Cross train or recovery run on grass or dirt if possible. Go by feel for pace and distance.

Thursday 8/6- Mountain View @8am. Speed play workout

Friday 8/7- 30-45 minutes recovery run.

Sat/Sun- Rest one day, Longer run the other day. Shoot for 45-60 minutes.

Go Cougs!

XC Week #4

Here we are into Week 4 already! Looks like we get to go back to Pine Nursery and get on some running paths again. I was very impressed with how everyone looked during our whistle drill workout on Thursday! I know it’s early, but everyone handled it very well and looked strong. We will keep adding in light workouts each week, along with a slight increase in mileage. Just so everyone is aware, the latest change to the season is the delay in competitions to September 23rd. The official season will still start in late August, but as of now we will not be able to compete until the end of September. This doesn’t change where we are training wise and we will continue to work hard and be ready for those competitions when they do happen. 

Check out this week’s training schedule below. Looking forward to seeing everyone!

Monday 7/27- 30-50 minutes easy on your own. Light Strides.

Tuesday 7/28- 8am @Pine Nursery. Surge run.

Wednesday 7/29- 30-40 minutes recovery run. Foam roll!

Thursday 7/30- 8am @Pine Nursery 

Friday 7/31- 30-45 minutes easy

Saturday/Sunday 8/1- Rest one day. Longer run the other. 40-70 minutes steady depending on your weekly mileage.

Go Cougs!

Summer XC Week 2

It was so great to see everyone on Thursday and to get this season rolling! Thank you all for making the pod situation painless and fun. Based on the names that were created on the spot for each pod, I’d say we are going to have fun with it this season for sure! As we get new faces at each practice we will add athletes to pods that have spots to fill. Once we have all 6 groups filled we will create another group. 

Moving on to this week, we will have a practice on Tuesday and Thursday at 8:00am. Below is the practice info along with a general training plan for the other days we are not running together. As I mentioned on Thursday, we are starting off with 2 days a week as a group to see how it goes. We will hopefully move forward with adding days as things progress. For now, it is important that you get some miles in on the days we don’t meet. Hopefully this training plan gives you an idea of what to shoot for. If you are just starting to train, please listen to your body and take these first few weeks easy to give your body time to adapt. 

Just a reminder to bring a signed waiver to practice if you are starting this week! Covid-19 Activities & Sports Particpation Agreement v3

Looking forward to see you all again this week!

Monday 7/13– 25-45 minutes easy on your own. 4 Light strides.

Tuesday 7/14-  Mountain View @8:00am. Light turnover workout with warm-up and cool-down.

Wednesday 7/15- 30-40 minutes easy recovery run.

Thursday 7/16- Big Sky Park @8:00am. Moderate aerobic run with distance options. Strides.

Friday 7/17- Easy run by feel. 30-45 minutes.

Sat/Sun- Rest one day. Long easy run the other day. 40 minutes to 60 minutes depending on where you’re at.

 

Go Cougs!

 

 

XC Summer 2020

Hello Mountain View XC Family,
I hope you are all enjoying your Summer so far and that everyone is doing well!
I apologize for the delay in getting this email out to you all, but I wanted to make sure I had all of the latest information I could before planning summer voluntary practices. We also needed to make sure that practices would work for our coaches throughout the summer so we can have practices safely and follow the District and State guidelines.
As I am sure you have figured out, this summer is going to look different than past summer practices. Below is a list of things that will be different this year. With Covid-19 cases spiking in Oregon, we as a coaching staff along with the School District and OSAA take these precautions seriously. The goal is to be as safe as possible while still having fun and getting some quality training in.
  • All athletes need to have a signed Covid-19 Activities & Sports Participation Agreement waiver before practicing. Yes, even for voluntary practices. I have attached the waiver to this email. Covid-19 Activities & Sports Particpation Agreement v3 
  • The team will be required to divide into 10 athlete pods while we are gathering. Once an athlete is in that pod they cannot switch groups. That will be their pod for the season. This will give us a consistent contact list throughout the year. We will discuss this in greater detail once we start meeting.
  • Our annual overnight team camp at Cultus has unfortunately been canceled, but we plan to do an epic run somewhere different to replace that climb up Cultus Mountain, which I’m sure the kids will miss terribly 😉
  • As far as the rest of the season goes, in terms of meets and official practices. We unfortunately don’t have the information to know what it will look like. We should know more by the end of July.

 

Our first voluntary practice will be July 9th at 8am @Pine Nursery Park. We will have a lot to cover and will begin forming our 10 athlete pods for the season. If you have not been running, use this week leading up to practice to start getting some easy mileage in. Get into a routine so when you show up to practice it wont be as big of a shock to the system!
I will post the following week’s practice schedule later in the week. Don’t forget to check our team website! https://mvhsxc.com/ 
Moving forward all we can do is take this season week by week and put in those summer miles as we normally would. Let’s work hard and have fun this summer! Let’s focus on what we can control and not what we can’t. This is a very special group and I know we can work through this together. Let me know if you have any questions. Thank you all and Go Cougs!