Category Archives: Weekly Updates

This is our final week of voluntary Summer training! Crazy how fast 7 weeks can go by. In those weeks we have put in some great training and have laid down the ground work to set ourselves up for success! As training gets more specific and challenging, let’s keep up with the little things to keep us strong and healthy! Foam rolling, Stretching, Hydrating, making sure our running shoes aren’t worn out. The list goes on. Staying on top of the little things is just as important as all of the training that we do in practice. Keep up the good work Cougs!

Just a reminder for those who haven’t signed up for XC yet. Registration deadline is August 10th. You can find the sign up link here https://www.bend.k12.or.us/mountainview/student-life/athletics

Monday 8/6- Mountain View @8am- Easy aerobic run 4-6 miles. 6-8 strides. Strength.

Tuesday 8/7- Pine Nursery @8am- Tempo run

Wednesday 8/8- Off or easy 3-5 miles on your own.

Thursday 8/9- Drake Park @8am- Easy aerobic run 4-7 miles. 6-8 strides.

Friday 8/10- Mountain View @8am- Hill workout. Team game/activity.

 

After a week at Steens Mountain Running Camp, where we had 2 athletes attending (Brooke Cummings and Kelsey Swenson). Which brings us back into week 6 of Summer training with some added motivation and determination. Kudos to those two athletes for their hard work at the camp and representing Mountain View XC very well!

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 this month as we approach our team camp at Cultus on 8/13-8/16, which is also the first day of official practice. It is important to make sure all athletes get signed up for XC before August 10th. Sign-ups can be found on the Mountain View Athletics page https://www.bend.k12.or.us/mountainview/student-life/athletics

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 7/30- Mountain View @8am- 3-6 miles easy w/ 6-8 strides. Strength work after.

Tuesday 7/31- Drake Park @8am- Drills w/ 20 minute warm-up. Light workout. 20 minute cool-down on the grass.

Wednesday 8/1- Off or 3-5 miles easy.

Thursday 8/2- Pilot Butte Park @8am- Drills, Fartlek workout on the Butte!

Friday 8/3- River Bend Park @8am- Long run 6-10 miles on the river trail w/ 6-8 strides.

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.

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.

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.

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.

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.

 

 

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

 

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

As a reminder there is no cell service at Washington Family Ranch so any emergency calls should be made to the main landline at the camp. That number is 541-489-3100.

The Pre-Oregon City XC Invite Pasta Feed will be at Carson Phillips house on Friday after practice, which is located at 63289 Old Deschutes Road. We will have some carpooling available from Mountain View. Please bring the following to share with the team:

 

Freshmen – Desert

Sophomores – Drinks

Juniors – Bread

Seniors – Salad