Winter Stuff

Posting this here, so we can focus on the distance crew as we head into track.

Since this is the XC blog, here is an important plug for XC... The three most important words in cross country are JUNE, JULY, and AUGUST! This is when you put in all the work for cross. We know it is tough to be at summer practice every day because of vacations and various activities. But please do all you can to arrange your schedules to be at practice with CONSISTENCY. And a great thing about running is that you can do it on vacation, church camp, at the family reunion, or anywhere else. So even if you are gone, get your runs in. Practice will start June 2nd. Camp will be July 28th-31st. 

Speaking of Consistency, Freshman come pick up the book "Consistency is Key" to read over the break. 

Starting back up: Those that have hit their two weeks, may want to start back up before next week. If you do, start off small and use these "extra" days to work to about 20mins a day. Those that are still on their break may want to start doing a little to get the body moving during this week to prep for next week running - going on quick walks, biking, swimming, lifting, any other cross-training activity would be great. If you are super antsy to get going, wait until Friday or Saturday and go for a 10-20min easy jog just to get the legs moving a little. But, come next week (Dec. 23rd), everyone should start running again. Go to the track blog and take a look at the workouts, then do the best you can with them over the break (found below the list of sponsors, use "view web version" if you're on your phone). You'll notice that the minutes are decent right off the back. That is because you are actually still in very good shape, you just kind of need to work out the kinks of coming back. So keep the easy runs easy and work on trying to hit full minutes.

Workout Paces: You also need to go into the "Workout Paces" link (you'll need to request access before you can edit your paces, please do this through your school email) and update/start inputting your paces for workouts. Follow the directions on the "Instructions" tab at the bottom, and then update your paces in the blue highlighted boxes (DON'T CHANGE THE YELLOW HIGHLIGHTED BOXES).

Dec. 2-7 (Week 27)

This week:

Monday am is optional and on your own. 

Monday pm is at 4:30p at Sullivan Park. This is Bridger's school project. It is a 2 mile Fun Run Food Drive. Bring 2 cans and all your family and friends! 

Tuesday-Thursday AM practice at 6:30a - short run and yoga on Tuesday and Thursday, with an easy run on Wednesday (all optional). 

Tuesday-Thursday PM practice after school at 3:00p.

Then that will be it for XC season! Jump into your two week break and enjoy some other things in life a bit. In the past, we've done a little running here and there during the second week, but this year we are taking it all completely off. It wouldn't be a horrid idea to be doing some things (walks, biking, whatever - but no running for two weeks). However, that makes it all the more important that you start running on December 23rd. The two weeks during Christmas Break are going to be very important to start working our way back into shape. So follow the info at pvtrack.blogspot (workouts not updated yet, but they will be). You'll also find the track schedule and winter info there.

(Leaving this here for another week) - A reminder that next season our high altitude camp is July 28-31. So work that into your schedules; we want everyone there.

Nov. 25-30 (Week 26)

Not a lot of time today, so just a quick update with the plan:

If you are traveling to Foot Locker, you should keep practicing. If you are not racing in California, you can decide if you want to practice for a couple more weeks or not. We will take our official two-weeks off from December 8-22 and then start back with some easy mileage through the winter break. We'll post a little more about this in the coming couple weeks, so check back to the blog even if you're going into a break now. Probably the 2 big deciding factors about continuing to practice if you aren't racing again are these: 1) are you injured? If so, take the time off and get healed up. But usually getting better doesn't mean just sitting around. You might need to go to the trainer here at school and get some treatments or even into a PT and work on some things. 2) are you mentally spent? If so, no stress. It happens. We've had a long season and you've put a ton of effort into it. Maybe you need to take a break now and step away from running for couple extra weeks to let it be fun again. then we can come back and really rip into a track season!

Either way, if you need a break take it! But if you are feeling decent and would like to keep running with the team (even if you're not racing in Cali), then keep coming to practice and have some fun for a couple more weeks. Then, like we said, we'll take our break. 

This week:

Monday and Tuesday we will do AM practice at 6:30 - easy run Monday, short run and yoga Tuesday. Both days our main practice will be after school.  Then Wednesday through Saturday will be on your own or organize your own groups.

Everyone have a safe and fun Thanksgiving. And thanks so much for being so amazing!

A reminder that next season our high altitude camp is July 28-31. So work that into your schedules; we want everyone there (except our 3 current seniors... tough break).

Nov. 18-23 (Week 25)

Excited to have everything coming together for Nike and our awards banquet this week. Reminder that the banquet is Monday in the PVHS commons. If we could have everyone bringing their food by 5:30, we can get started and rolling. We'd love to have all our athletes and families join us. Parents, please take a second and see what you could help bring for food for the banquet here.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (you have to request access on your school account to see the workouts). Our workload will be a bit lighter this week as we look to race well at Nike. We'll also be doing the Dream Mile on Monday after school.

*Wear WHITE or BRIGHT to ALL AM PRACTICES*

All practices at PVHS unless noted

This Week's Schedule: bring water and a towel (for stretches and drills on grass) 

Monday - AM - 6:30a PVHS (White and Black expected; Silver optional; no Maroon) / Afternoon - Race: Dream Mile regular practice at 3:00p PVHS (everyone), no team meeting

Tuesday - AM - 6:15a Weights and short run PVHS (White, Black, Silver required; Maroon optional) / Afternoon - regular practice at 3:00p PVHS (everyone)

Wednesday - AM - 6:15a regeneration run PVHS (White and Black required; Silver optional; no Maroon, no Freshmen), Yoga at 6:45a everyone invited / Afternoon - regular practice at 3:00p PVHS (everyone)

Thursday - AM - 6:15a Weights and short run PVHS (White, Black, Silver required; Maroon optional) / Afternoon - regular practice at 3:00p PVHS (everyone)

Friday - no am, bus to Nike leaving at 6:00a / Afternoon - Prerace at the NXR course

Saturday - Race: Nike Southwest

Upcoming Events:

• PVXC Awards Banquet - *Monday, 11/18*; 5:30-8:00p; PVHS lunch room. An awesome evening of recognition of our athletes with family. Food Sign Up, parents please take a minute and look at what you can help bring to make this an fun family event!
• RACE: Nike Southwest Regional (NXR) - Saturday, 11/23; Phoenix area - itinerary 
• RACE: Foot Locker West Regional - Saturday, 12/7; Mt. SAC (LA area) - sign up if you're going and make sure you plan how you are getting there and where you're staying
• TWO WEEK BREAK - DECEMBER 8-22 - we'll talk about a plan for the break, but basically 1 week totally off (12/8-14), then one week of very light running a few times if you're ready (12/15-18); then we'll start with an easy build of consistency during the Winter Break.

PVXC Thought of the Week: "It's been a blast working with this team this year."

-me!

I said it, and it's true. Thanks so much for the great season. Everything has ups and downs, and sometimes we win and sometimes we don't, but in the end its all the great memories and the people that we meet that make it all worth it. Thanks everyone. Get in the Boat!

Nov. 11-16 (Week 24) *UPDATED WITH BANQUET STUFF*

Athletes Only - please choose your teammates for our "Get in the Boat" Award here. Do this TODAY!

Parents - please take a second and see what you could help bring for food for the banquet here.

Hope everyone had a great week. Just a plug to check out your grades and see what you need to be working on. Don't wait until things are an issue; work on them now.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (you have to request access on your school account to see the workouts). Hitting a couple workouts this week to help us stay strong and get after some good racing in a couple weeks. We'll also be doing the Dream Mile soon... Think about if you would like to do it before Nike or after.

*Wear WHITE or BRIGHT to ALL AM PRACTICES*

All practices at PVHS unless noted

This Week's Schedule: bring water and a towel (for stretches and drills on grass) 

Monday - AM - 6:15a PVHS (White and Black expected; Silver optional; no Maroon) / Afternoon - regular practice at 3:00p PVHS (everyone), no team meeting

Tuesday - AM - 6:15a Weights and short run PVHS (White, Black, Silver required; Maroon optional) / Afternoon - regular practice at 3:00p PVHS (everyone)

Wednesday - AM - 6:15a regeneration run PVHS (White and Black required; Silver optional; no Maroon, no Freshmen), Yoga at 6:45a everyone invited / Afternoon - regular practice at 3:00p PVHS (everyone)

Thursday - AM - 6:15a Weights and short run PVHS (White, Black, Silver required; Maroon optional) / Afternoon - regular practice at 3:00p PVHS (everyone)

Friday - AM - 6:00a PVHS (everyone) / Afternoon - White required, Black and Silver optional; no Fresh/Sophs or Maroons) 

Saturday - 30/90 workout time and place TBA

Upcoming Events:

• PVXC Awards Banquet - *Monday, 11/18*; 5:30-8:00p; PVHS lunch room. An awesome evening of recognition of our athletes with family. Food Sign Up, parents please take a minute and look at what you can help bring to make this an fun family event!
• RACE: Nike Southwest Regional (NXR) - Saturday, 11/23; Phoenix area - itinerary 
• RACE: Foot Locker West Regional - Saturday, 12/7; Mt. SAC (LA area) - sign up if you're going and make sure you plan how you are getting there and where you're staying
• TWO WEEK BREAK - DECEMBER 8-22 - we'll talk about a plan for the break, but basically 1 week totally off (12/8-14), then one week of very light running a few times if you're ready (12/15-18); then we'll start with an easy build of consistency during the Winter Break.

Race Report:

Autumn Classic - Our 3200 w/ DH just keeps getting faster and faster. Some very good races. One of the goals of this race is to help everyone see how quick they are at the end of an XC season and see some solid results of all the work you've done for the past 5 months. Another goal is to get you kinda pumped to build those positive vibes into a track season. After finishing up the season and taking a short break, we want to start our build to track. And we just want to emphasize the importance of the connecting of seasons if you really want to improve yourself as a runner. As we say, "Consistency is Key!" and in this case, it is the consistency of weeks to months to even years that really help you develop and grow. Great job at the Classic, here are the Results.

Youngsters (our 6th-8th grade club):

Any Youngster who wants to come run with the HS club can now do it since our high school season is over.

PVXC Thought of the Week: "The people who achieve big and audacious goals are rarely obsessed with achieving big and audacious goals. They are focused on the path, on the process. They weather ups and downs. They take small and consistent steps knowing that big gains come as a byproduct of compounding effort over time."

-Brad Stulberg

Wanted to put a thought out there that matches with why keep running now and through the winter. It's great to set a goal and work toward it. But the real important (and, hopefully, THE REAL FUN) part of a goal is the journey to it. Instead of always focusing on, "this is the goal I have to get", spend your time and effort on the daily work and enjoying being with your teammates and helping each other. Then in time... AMAZING STUFF HAPPENS, but you don't even really see it coming because you spent all your time and effort enjoying the process along the way. Get in the Boat!

Nov. 4-9 (Week 23)

Congrats to everyone on a very good State meet (recap below) and a very fun season. We'll be continuing to train for our post-season races through early December and then taking our two week break before we gear up for track season, and we'd really like to encourage everyone to join us. A few do a winter sport, and that is awesome, keep doing it. Otherwise, we really encourage everyone to keep running with us (even if you aren't planning on doing a post-season trip to Az or California). Real breakthroughs in running come not from one or two really hard days or weeks, rather they come from many months (and even years) of the regular, often mundane, work of run after run after run.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (you have to request access on your school account to see the workouts). This is our final week of tracking our minutes for the season totals. Click here and track your minutes from Week 22: Weekly Minutes. 

*Wear WHITE or BRIGHT to ALL AM PRACTICES*

All practices at PVHS unless noted

This Week's Schedule: bring water and a towel (for stretches and drills on grass) 

Monday - AM - 6:15a PVHS (White and Black expected; Silver optional; no Maroon) / Afternoon - regular practice at 3:00p PVHS (everyone), no team meeting

Tuesday - AM - 6:15a Weights and short run PVHS (White, Black, Silver required; Maroon optional) / Afternoon - regular practice at 3:00p PVHS (everyone)

Wednesday - AM - 6:15a regeneration run PVHS (White and Black required; Silver optional; no Maroon, no Freshmen), Yoga at 6:45a everyone invited / Afternoon - regular practice at 3:00p PVHS (everyone)

Thursday - AM - 6:15a Weights and short run PVHS (White, Black, Silver required; Maroon optional) / Afternoon - RACE: Autumn Classic, see info below

Friday - AM - 6:00a PVHS (everyone) / Afternoon - White required, Black and Silver optional; no Fresh/Sophs or Maroons) 

Saturday - Long run time and place TBA

Upcoming Events:

• RACE: Autumn Classic - Thursday, 11/7; 6:00p; Pine View HS - this is a 3200m we race on the track with DH: tons of fun, we run fast times; please plan on being there is at all possible; meet at 5:15p for warm ups
• PVXC Awards Banquet - Thursday, 11/14; 5:30-8:00p; PVHS lunch room. An awesome evening of recognition of our athletes with family. Look for food and decoration sign ups to come around soon.

Race Report:

State - It was a very cold and wet day as we returned to Sugarhouse Park for the first time since 2019. The boys started us well with a 4th place finish. Bridger claimed a runner-up individual finish with a strong effort and a time of 15:39. Trevor also earned 1st Team All-State honors with his 7th place finish. Bender ran a gutsy race to earn 3rd Team All-State. Jake moved up well throughout the race to take 30th. Brennan rounded out our scoring with a very solid sub 17 effort in 40th. Elliot and Benji weren't far off placing 59th and 64th. The girls took 5th overall.  Emmalee was our first finisher in 15th. Tevye had a very strong debut at State taking 24th. She was followed by Vanessa and Elin in 31st and 36th place. Avery finished up our scoring with a 67th place finish. She was followed closely by Andi in 77th and Katie in 83rd. We are super proud of our team. We were running among some of the best racers and teams in the nation and we did very well.  We are also proud of our Hype Squads for all the energy and passion you brought to the course. #1 Hype Squads for sure! Results

2
BridgerJaggi
12
[Pine View]
15:39.34
7
TrevorPrior
11
[Pine View]
16:02.34
21
JaxonBender
11
[Pine View]
16:23.75
30
JakeSaari
11
[Pine View]
16:39.85
40
BrennanHeaps
10
[Pine View]
16:50.79
59
ElliotHaendiges
10
[Pine View]
17:06.49
64
BenjaminWilliams
9
[Pine View]
17:12.12

15
EmmaleeWilliams
11
[Pine View]
19:16.47
24
TevyeGeddes
9
[Pine View]
19:39.89
31
VanessaRuiz
10
[Pine View]
19:47.00
36
ElinHolt
9
[Pine View]
19:54.53
67
AverySmith
11
[Pine View]
20:57.78
77
AndiBaker
9
[Pine View]
21:17.81
83
KatieKrupp
10
[Pine View]
21:28.42

JV State - Big shout-out to our crew who went up to JV State on Saturday. Samantha was our lone girl representative; she placed 68th in the 1-4A race. On the guys side, Nate took 12th with a very strong race. He was followed by Dustin who was the top freshman in the race, then Miles and Nathan. Results

Alumni Report:

A few Panthers represented their colleges at their conferences races this past weekend. Trey ran for UVU and Jessica for Weber.

Youngsters (our 6th-8th grade club):

Any Youngster who wants to come run with the HS club can now do it since our high school season is over.

PVXC Thought of the Week: "Pro tip: A Big misconception is that you need to be motivated to get rolling. You don't. Research shows that motivation follows action, not the other way around. You don't always need to feel good to get going, sometimes you need to get going to give yourself a chance at feeling good."

-Brad Stulberg

Far too often we focus on how we feel before we get started and let the sometimes negative feelings get in the way of our starting. Think of this: how many times have you been feeling blah and didn't want to do something, and then it ended up pretty great? We all feel that way. How often do you want to get out of bed (especially now that it is getting colder) to go for a run? But once you get yourself out and get going, rarely do we regret it. The run was great. Being with my team was great. This same thing happened to me a few weeks ago during fall break. After a long day of working at school, I didn't really feel like running. I just wanted to go home and crash. But I figured I would go up Turkey Farm and at least get a few minutes in. Once I got going, it was a great run. I saw a tortoise, got up into the dirt, felt pretty good coming back down... and as I finished, I turned a blah feeling into a really enjoyable 8 mile run. It happens to all of us. So next time you feel like hitting that snooze or sneaking home instead of going out to practice, just remember that the motivation will very likely show up once you go out and get started. Get in the Boat!