News and Notes for the week of March 1, 2021:
1) No fans/ spectators at athletic events.  The school district would like to point out this is not the school district’s choice nor is it a mandate from the OSAA.  This mandate is from the Oregon Health Authority.  
2) We will be carpooling on Thursday to the Red Cinder Rd.  We will send out information on directions below.

 

TRAINING PLAN FOR THE WEEK OF 3-1-21

Monday 3-1-21: FROM TRACK

Workout:  30 to 70 minutes easy today, followed by strength
Long: Map
Medium: Map
Short: Map

Strength: Core Routine
Tuesday: ELK FARM- BACK MILE
Workout:
Warm-Up, 1 x 2k- Tempo, 2 x 1k-CV, 3 x 500- Race Pace, 4 x 200- VO2, Easy Cool Down
Strength: Strength Routine with Sarah

Wednesday: EASY RUN TOWARDS POLE CREEK
Workout: Easy Run- 30 to 70 minutes- Conversational Pace
Long: Map
Medium: Map
Short: Map
Strength: CORE Routine

Thursday: To the RED CINDER ROAD- CARPOOL DAY!
*If you need a carpool from a coach meet at the track at 3:45, if you can transport yourself meet at Red Cinder Rd down the COLD SPRINGS CUTOFF- (XC runners run fast and DRIVE SLOW!)
Directions: Map
Workout: 400's and 200's 

Friday: Easy/ Recovery Day @ 9:00
Workout:
Strength Day
Practice Time: 9:00

Saturday/ Sunday:
Workouts:  Day off and Easy Long Run
Take one day off and on the second day of the weekend easy 40 to 90 minutes. 

Spring 2021 Cross Country Schedule:

Friday March 12: Summit, Bend, Mtn View @ Pine Nursery or Riverbend Park
Thursday March 18: Clash in the Cascades @ Sisters High School w/ Summit, Bend and Mtn View
Saturday April 3: Oregon West District Meet @ Sweet Home
Saturday April 10: Oxford Classic @ Bend

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