Category Archives: Weekly Updates

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 – Week #18

Cougar XC Athletes & Parents –

 

A Big Thank You to Peter Hatton and all the parent volunteers for all your hard work putting together the Central Oregon XC Relays last Wednesday! The race was a success and we enjoyed all of the creative costumes out there!

 

Here are this weeks announcements:

 

IMC District Championships –

The moment we’ve been training for all season is here!  The 2017 IMC District XC Championships are this Saturday at COCC.  All racers need to be there by 12:00pm and varsity girls need to be there and ready to warmup at 12:00.  Athletes that aren’t racing are encouraged to come and cheer!  For more meet info go to the meet page at https://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=130840#/263

IMC XC District Championships Cross Country Meet

www.athletic.net

The 2017 IMC District meet will be held at Central Oregon Community College on newly designed course. It will be a two loop course on trails. The varsity races will …

Pre-Districts Pasta Feed-

This week’s team pasta feed will be at Gabe Gonzalez’s home at 62746 Montara Drive starting after practice.  Please bring the following item to share with the team:

Freshmen – Salad

Sophomores – Bread

Juniors – Drinks

Seniors – Veggies or Fruit 🙂

 

End of Season/Uniforms –

 

For most athletes, this week will be the last week of the 2017 cross country season.  As mentioned last week, we will be allowing any athletes to participate in Districts, but athletes that continue must be committed to improving as a runner between now and Districts as well as long-term.  This means athletes that continue will be committed to prioritizing workouts and staying focused in team meetings and during workouts.  Athletes attending Districts must also have a perfect attendance record for the remainder of the season.  For those that are ready for the end of cross country, please bring your full uniform to turn in before practice any day this week.

 

Season Photos –

 

Megan is preparing a slideshow for the end of season banquet.  If you have any good photos from the season you’d like to share email them to cougarxc@outlook.com – or if you have a large quantity post them in an online album and send us a link or send your student with a flash drive and we will get it back to you after downloading them.

 

End of Season Banquet –

 

The end of season banquet is quickly approaching.  If you haven’t already added it to your calendar, it will be at Aspen Hall at 5pm on Sunday November 5th.  This is an opportunity to recognize the involvement and accomplishments of every athlete on the team = translation: Its a long but fun evening!

 

We encourage attendance of all athletes and families.  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 if you want food it will be $15 per person.  Please pay for your meal in advance through Touchbase.  Payments must be made by the end of the day, this Monday, Oct 23rd to order a meal.

 

We still need 1 volunteer to bring cake or other dessert to the banquet as well as volunteers to help with setup and takedown.  Please let us know if you are willing to help in any capacity!

 

https://touchbase.bend.k12.or.us/

Bend-La Pine Schools

touchbase.bend.k12.or.us

For Parents: User Name is Student ID Number Password is Student’s Last Name – Password is case sensitive For NON-Parents (Guest Users)*: Please CLICK HERE to create …

User Name: Student ID Number
Password: Last Name w/1st letter capitalized
Select End of Season Banquet
Enter Payment Amount
$15 per person
Extra payment will help cover cost of athletes
 

Practice Schedule –

 

Monday – Beavercoaches

 

Tuesday – Speed Workout – 4-3-2 @ Pine Nursery

 

Wednesday – Easy Run to Pilot Butte Park w/Strides

 

Thursday – Track Workout – 2 x (400,300,200)

 

Friday – Easy Run to Mtn View Park w/Strides & Team Meeting – Get pumped for our motivational video!

 

Saturday – IMC District Championships @ COCC

 

2017 Season – Week #13

Cougar XC Athletes & Parents –

Great job at yesterday’s meet in Oregon City!  We had some great performances and enjoyed running a new course.  We are disappointed the smoke kept us from visiting Silver Falls but it will be something to look forward to for next year!  Here are this week’s announcements:

Three Course Challenge – Seaside

We will leave on Friday for the Three Course in Challenge and return Saturday evening.  Please be at the MVHS Bus Loop at 7am on Friday with running gear on.  Our trip itinerary is attached to the weekly email.  Remember to bring a sleeping bag, pillow, towel, toiletries, several pairs of running clothes and normal clothes.  You will also need a sack lunch for Friday (or money) and money for dinner on Friday, Lunch on Saturday and Dinner on Saturday.

Please keep in mind you can have no excused absences this week to join us for the trip to Seaside.

Our girls team will be making tie dye shirts to wear during the race.  Please bring $5 to a team captain to help buy supplies on Monday or Tuesday and a white t-shirt to spray on Wednesday after practice.  The boys team will be wearing the old jersey tops (white).

End of Season Banquet –

Its crazy to start talking about the end of the season but it will be here before you know it!  We are 13 weeks into our 20 week journey to the State Meet.  We have an end of season banquet every year to recognize accomplishments and reflect on our season, and this season it will be hel  the evening of Sunday, November 5th starting at 5pm.  More details to come, but mark your calendars in the meantime!

Practice Schedule –

All practices are now from 3-5 PM at Mountain View unless otherwise noted – meeting in Bohlein’s room (D8).  This schedule is tentative and assumes clear air conditions.  If smoke persists next week we may drive off-campus for some practices or continue to practice indoors.

Monday – 4-8 800 meter repeats at Goal Pace on MV Track.  Hospital Loop Warmup & Cooldown

Tuesday – Pilot Butte Base Trail with Summit Trail Add-On for Varsity runners.  Watch MS Race at Pilot Butte afterward.

Wednesday – 5-4-3-2-1 out on Canal & Jog Back

Thursday – Larkspur Trail

Friday – Team Run on the beach in Seaside

Saturday – Three Course Challenge, Seaside

Sunday –  Rest Day

2017 Season – Week #12

Hey Cougar XC Athletes & Parents –

We have a fun weekend ahead of us at Washington Family Ranch but I wanted to get the weekly email out today since I won’t have an opportunity this weekend.  Here are announcements for the week:

Oregon City XC Invite –

This week we will be attending the Oregon City XC Invite.  We will meet at 6:45 AM in the MVHS Bus Loop and return around 8:00 PM.  Bring a sack lunch and money for dinner.  Assuming good weather and clear air, we are planning to stop for a trail run at Silver Falls State Park on the way home from the race.  For meet information go to the meet page at https://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=128358#/263

 

Bigfoot Run –

The Bigfoot Run has been cancelled for this weekend and rescheduled for Sunday, October 8th due to smoke.  Since we were going to be at Washington Family Ranch this is a good thing for our team!  Bigfoot is a long time fundraiser for local high school cross country teams giving 100% of the proceeds to the local programs and this will give us an opportunity to be involved.  Please plan to help out at this race that morning!  If you are a parent, please consider signing up to participate and make sure to mark Mountain View on your entry form so we can a larger percentage of the proceeds!  To signup go to Footzone or register online at http://centraloregonrunningklub.org/cork-events/bigfoot-races/

 

District Course/Work Party –

Bend High School is hosting the District meet and has changed the location from Wanoga Sno Park to COCC.  The community is building a new cross country course on the COCC campus and they are hosting a work party for Summit, Bend and MV teams to come help build the trail on Tuesday at 5:30 pm.  Parents and athletes are welcome to attend (This is not required).  Please bring your own rake and/or shovel if possible.  Athletes will need a signed waiver to participate (See weekly email or contact Mike for waiver)

 

Practice Schedule –

All practices are now from 3-5 PM at Mountain View unless otherwise noted.  We will begin meeting in Room D-8 (Bohnlein’s Room) starting on Monday so athletes can leave valuables in a secure space.  This schedule is tentative and assumes clear air conditions.  If smoke persists next week we may drive off-campus for some practices or continue to practice indoors.

Monday – Run to Juniper Park for Michigan Workout

Tuesday – Canal to 1st Street Rapids, 8th Street, or Beaver Coaches Loop.  COCC work party after practice

Wednesday – Pilot Butte Base Trail w/Summit Option

Thursday – 2-5 Mile Repeats @ Pine Nursery

Friday – Daggett Loop & Games/Pre Race Meeting

Saturday – Oregon City XC Invite & Silver Falls Run

Sunday –  Rest Day

2017 Season – Week #11

Hey Cougar XC Athletes & Parents,

Despite not being able to travel to Eugene today for our scheduled race we made the best of the situation and had a great team run to Paulina Lake followed by some fun action on the Paulina Plunge.  Even better, skies were clear blue and the air was fresh!  We have another fun week planned ahead.  Here are this week’s announcements:

Washington Family Ranch –

We will be leaving for Washington Family Ranch on Friday at 3:00 pm – meeting in the MVHS Bus Loop.  Please see the attached document for information and a list of items to bring.  We are planning to return Sunday at 1:30 pm.

I still need signed waivers from the following individuals (See attachment): Tyler Beecroft, Drake, Max C, Nolan, Fiona, Anya, Emma, Quinn, Carson P)

In addition to these individuals, those signed up include: Helios, Tyler Backstrom, Zach, Sydney, Annika, Wyatt, Lily, Jayden, Amelia, Forrest, Adam, Eliza, Noah, William, Max L, Lauryn, Chisel, Peyton, Emily, Karam, Tristan, Elida, Carsen, Mallory, Cody, Gabe S, Michael, Paul, Lexi, Mckenna, Ellie, Joel, Vanessa, Nate

2017 XC Photos – 2017 XC Team and individual photos are available for free download thanks to John Swenson at the following links:

 

Practice Schedule – Starting this week we will be meeting at Mountain View for practice every day.  We will go from 3:15-5:30 on Mon & Tue and transition to 3:00-5:00 starting Wednesday and through the remainder of the season to give athletes more time for homework.

MondayOptional Night Run.  Meet at Mountain View Bus Loop at 7pm to carpool to Lava Lands.  We will need some help from parent drivers – if you are free drive just meet us there.  Parents who drive are also welcome to join us for the run.  We should be back to Mountain View at 9:30pm.  Bring a head lamp or flashlight.

Tuesday – Holinshead Hill Tempo Run @ Strength

Wednesday – Canal to 1st Street Rapids/8th Street Loops

Thursday – 2-5 Mile Repeats at Pine Nursery Park

Friday – Leave for Washington Family Ranch Retreat

Saturday – Washington Family Ranch Retreat

Sunday – Washington Family Ranch Retreat

Go Cougars!