UPCOMING EVENTS: HALLOWEEN HORROR RELAY will take place on Friday October 30th @ 2:00 and athletes with nine practices will be ready to compete.  NO FANS/ PARENTS/ SPECTATORS* will be allowed at this event. We will provide athletes transportation to the MAY FAMILY RANCH on Indian Ford Road @ 11:30 on Friday the 23rd for athletes. 

*We will need volunteers and we will post jobs on a google form next week for volunteer sign up for jobs during the meet. 

Training Plan week of 10-19-20: 
(Practice last between 1.5 hours and 2 hours)

Monday 4:00 @ Village Green:

WORKOUT:

  • Team Warm-Up easy run towards Eagle Rock. Some will run walk other will use this as a warm-up. 
  • Group 1: 30 minutes easy run/ walk on Peterson Ridge Trails than Strides at Village Green
  • Group 2: Warm-Up to Eagle Rock, Drills and Strides on Brooks Scanlon.
    Easy on Trail towards Eagle Rock, Race Pace Effort up Eagle Rock (Hill Repeat), Easy on Downhill and left of fire road on base of Eagle Rock cutting back to Brooks Scanlon, Than TEMPO on Brooks Scanlon back to start. 2 to 4 loops

Tuesday: 8:00 AM (Josh) or 4:00 PM (Sarah) Check-In and Run on your own practice.-

  • This is a meet up practice, more informal, but will have coaches available at 8:00 AM and 4:00 PM. You can also do this run on your own from home and send an update on how your run went.

WORKOUT: 

  • 25 to 60 minutes easy, 6 strides and CORE/STRENGTH
  • Optional Morning Run: 30 minutes/ 4 miles (If we have not talked to you about doing morning runs please continue to do one run a day) 

Wednesday: 4:00 PM @ Track

Workout:

  • Team Warmup- 2 miles easy/ 20 minutes, than drills and strides,
  • 600’s at XC Race Pace (AEROBIC POWER) than 300’s slightly beyond race pace (VO2 Max)

Thursday: 8:00 AM (Josh) or 4:00 PM (Charlie) Check-In and Run on your own practice.-

  • This is a meet up practice, more informal, but will have coaches available at 8:00 AM and 4:00 PM. You can also do this run on your own from home and send an update on how your run went.

WORKOUT: 

  • 25 to 60 minutes easy, 6 strides and CORE/STRENGTH
  • Optional Morning Run: 30 minutes/ 4 miles (If we have not talked to you about doing morning runs please continue to do one run a day) 

Friday: 11:30 AM @ Track (Charlie)

Workout:

  • 20 to 40 Minutes Easy Run with Strides/ Core

Tillamoook: A small group of runner with nine practices will race at Tillamook this weekend.  This is an unattached meet and you will have to provide your own transportation, accommodations and financial obligations. 

Weekend:

Workout:

  • Take one day off
  • Long Run Easy 30 to 80 minutes (no more than 12 miles)

PREVIOUS INFORMATION FROM LAST WEEK:

Dear Cross Country Families,

We are excited to have a chance to get cross country kids involved for a few weeks of training during Part B of Season 1, which starts Thursday, October 15th @ 4:00.

Our goal for this “mini” season is for as many kids as possible to be able to be active in some training. Even though our OSAA season doesn’t take place until February, we believe that this four weeks is a time to bond, train and learn. We have all been pretty disconnected for a long time and this mini season provides us a time to be more physically and emotionally healthy. If you plan to run cross country in the spring or not, we want you to join us to get in better shape or just have a social outlet.  All are welcome!

COVID: Each day we will review a COVID Protocol. Staff will remind athletes to remain socially distanced by six feet each day at the beginning of practice. Athletes are not required to wear a mask when exercising, but must put it back on when we are not working out and before practice begins.  This is our district policy, which has recently been updated.  

Expectations:  Our goal as a staff is to make you a better runner.  We want you to love to run, whether you are the fastest runner in the state or just entering the sport.  This sport is about  your best effort.  This is what we expect:

1)     This season is optional and practice is optional.  We will not punish you if you miss practice.  However, if you are going to miss practice, we expect you to communicate via text, talking with a coach or calling.  We expect the athletes to do this as the ability to communicate effectively is a life skill.  We do not expect your parents to tell us.

2)     We expect you to communicate your needs to us.  Also, we want to hear your joys and concerns.  We are not perfect, sometimes you will tell us something and we may forget.  Tell us again and remind us.

3)     We are NOT expecting you to race in this pre-season season.  If you want to race, we are going to have opportunities.  We are looking for variable distances and this may be anywhere between 800 meters to a 5k.  This may look different from other teams, but we are going to do our best to set athletes up for success.   

4)     Work hard… running is hard, painful and taxing, that is okay and it actually becomes fun.  Work hard/ play hard.

5)     Sign up for Remind and check outlawsrun.com very frequently.

6)     You must have 9 practices before competing for Sisters High School (season 1A practices count, if you went to practice during season 1A you do not need nine additional practice to race).

7)     You must be signed up and cleared with the athletic department before practicing. Here is the link:

https://www.familyid.com/sisters-school-district

 

*Will publish times online and through Remind when we have them

 

Practice Schedule for the weeks of October 12th and October 19th:


Thursday October 15th: 4:00 @ the Track
Friday October 16th: (Friday) @ 11:30 @ the Track

Monday October 19th: Village Green @ 4:00
Tuesday October 20th: On your own easy run with team meetups at the track at 8:00 or 4:00
Wednesday October 21st: Track @ 4:00
Thursday October 22nd: On your own easy run with team meetups at the track at 8:00 or 4:00
Friday October 23rd: Track @ 11:30

OUTLAWS STRAVA RUN CLUB:
https://www.strava.com/clubs/sisterscrosscountry

 
Special thanks to the Peterson Ridge Rumble and Sean Meissner for a generous donation to make this website possible!

Support the Peterson Ridge Rumble every April and you support the Sisters Outlaws!