Another strong week with solid workouts and another fun team party. One thing we are noticing is an increase of lower leg injuries. More than likely these are happening as we are getting a little busier with school and not spending enough time on our post-run rehab. Now would be a great time to refocus on the little things that can help you get the most from your runs and keep you out there putting some minutes in: ice massaging each day after you get home, rolling out your legs after each run, spening some extra time stretching (along with our ropes on Tues/Thurs), and yoga on Wednesday (and/or any other day that works for you).
Purpose of the Week's Workouts: This week's workouts - still building our pre-comp aerobic engine with some power running/tempo built into our long run and race pace work.
<<<PLEASE WEAR BRIGHT or WHITE TO ALL AM RUNS>>>
This Week's Schedule: (Jrs./Srs. up to 5 doubles, Sophs up to 4 doubles, Fresh up to 2 doubles)
Mon - am - 5:45a (Level 2-4, Level 1 you decide which workout plan you want to follow - see workouts); afternoon - 3:00p team meeting in lecture hall followed by practice (Everyone - even Level 1s who ran in the morning, you will do drills with the team following meeting but no run)
Tue - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)
Wed - am - 6:15a (Level 3-4, optional for Level 2, no Fresh) yoga at 6:40 all invited; afternoon - no practice, Race at Hurricane (info below)
Thur - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)
Fri - am - 6:15a (Everyone); afternoon - on own or with your own group (Level 4, optional Level 2-3)
Sat - 7:30a at PVMS (Everyone) - with a race on Wednesday, we'll do our workout Saturday morning; please plan as best as possible to attend team practice.
Minutes:
Put in your minutes for this week (start if you haven't been). Please use this form and update your minutes and set a goal for yourself for this coming week (the more specific the goal the better). This is how we will earn our minutes awards for the season.
PVXC Thought of the Week:
"The end of the workout is the start of the adaptation process. What you eat, drink and how long you sleep post workout impacts how much benefit you'll receive from the work you did. Don't ignore that what you do following a workout is just as important as the workout."
Put in your minutes for this week (start if you haven't been). Please use this form and update your minutes and set a goal for yourself for this coming week (the more specific the goal the better). This is how we will earn our minutes awards for the season.
Upcoming Events:
Race - Hurricane: Sept. Wednesday at Sky Mountain Golf Course, Girls at 5:00p, Boys at 5:30ish (there may be a Middle School race at 4:30, we'll get an update soon). Everyone please mask up - athletes all the time except when you are running, parents/family/friends ALL the time (especially around the team). There is no team bus, please get your rides arranged. Everyone be at the course by 4:15p.
Race - Royal Run: Sept. 26th 8:00a (Var Boys), 8:30a (Var Girls), 9:00a (JV Boys), 9:30a (JV Girls, 10:00a (Rookie Boys), 10:30a (Rookie Girls) Roy High School. This will be an overnight travel meet. We will leave Friday, then stay overnight in Ogden to race Saturday morning before returning home. To get our numbers figured out, we MUST KNOW NOW if you are planning on not attending because of Homecoming. We will need a final solid count at the team meeting on Monday... so some of you need to decide what you are doing!
Youngsters:
Our 6th-8th grade running camp known as the Youngsters is in full swing. Our practices will be held Tuesdays and Thursdays at 3:00 at PVHS - we will meet on the back grass to the south of the school. Share this info with family, friends, neighbors who may be interested.
PVXC Thought of the Week:
"The end of the workout is the start of the adaptation process. What you eat, drink and how long you sleep post workout impacts how much benefit you'll receive from the work you did. Don't ignore that what you do following a workout is just as important as the workout."
-Jonathan J. Marcus
Tying in a bit to what we said at the intro to this week's post... Often we work so hard in a workout, because we know that the push and the sweat will make us better. But then we rush home and off to work or homework (or maybe just sit around for a couple hours on the phone and lazing). Many of us forget, however, that getting some protein and carbs into our bodies within 30 mins of a workout will optimize our fueling recovery, that rolling and icing will loosen our muscles and jumpstart the rebuilding required to get the most out of the workout and that sleep the night of a workout is when our muscles (and mind) repair from the difficult effort we just put in. This is all part of the Renegade lifestyle... you can't just be committed for 2 hours a day and think you are maximizing gains, it needs to be a lifestyle of dedication and committment on all fronts - the hard work and the recovery!
Tying in a bit to what we said at the intro to this week's post... Often we work so hard in a workout, because we know that the push and the sweat will make us better. But then we rush home and off to work or homework (or maybe just sit around for a couple hours on the phone and lazing). Many of us forget, however, that getting some protein and carbs into our bodies within 30 mins of a workout will optimize our fueling recovery, that rolling and icing will loosen our muscles and jumpstart the rebuilding required to get the most out of the workout and that sleep the night of a workout is when our muscles (and mind) repair from the difficult effort we just put in. This is all part of the Renegade lifestyle... you can't just be committed for 2 hours a day and think you are maximizing gains, it needs to be a lifestyle of dedication and committment on all fronts - the hard work and the recovery!
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