June 10-15 (Week 2)

(Those who are looking for info about our Youth Summer Running Club, click here and you'll find the info you need - it is not too late to sign up)

That really was a great first week of practice. It is exciting to see (and get to know a little) our new teammates coming out. And it is always fun to feel the energy of our returning athletes as they are suddenly a year older. We brought this idea up a little at practice, and we want to re-emphasize it here: the key to running (and pretty much anything) is CONSISTENCY. Most of your runs will probably be pretty normal and uneventful, but stacking a whole lot of those together is what really makes the difference. Huge shout-out to those who hit their runs while off on vacations and camps this last week; awesome example to the rest of the team. (I've kept a whole bunch of stuff from last week on this post and just moved it to the bottom. So if you haven't checked it out and done the stuff, keep scrolling and take a look.)

Keep in touch and up-to-date with important info by following us on Instagram @pvxctrack

Receive our texts

    Athletes use the class code @xcchamps at remind.com or text the code to 81010

    Parents use the class code @pvxcparent at remind.com or text the code to 81010

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). The goal right now is to build... a big foundation, a big engine... whatever you want to call it, we build! We practice a bunch in the summer to race fast in the fall. Click here and track your minutes from Week 1: Weekly Minutes. 

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

Monday: Regular practice at 7:00a at Washington Elementary (Everyone)

Tuesday: Regular practice at 7:00a at Washington Elementary (Everyone) - Youth Summer Running Club 8:30-9:45 (everyone plan on staying and helping out) *those who signed up for treats, please remember them*. Weights after practice at PVHS.

Wednesday: Regular practice at 7:00a at Elementary (Everyone) 

Thursday: Regular practice at 7:00a at Elementary (Everyone). Weights after practice at PVHS.

Friday: Regular practice at 7:00a at Sullivan Park (Everyone)

Saturday: Form your own groups and get your run in

Book Club Reading: *This is a change of schedule* We are going to do our Book Club discussion on Monday after our run (it will only add 10mins to practice). So please read the assigned sections (Should maybe take only 20mins to read the assigned pages). Get a hard copy at practice, or you can download a pdf version of our reading sections here (You've got to request permission to have it shared with you): Week 1 Reading pdf . Then we will read Week 2 (found on the same copy/pdf) for next week.

Upcoming Events:

• Waffle Wednesdays - Wednesday morning after practice, location TBA
• OPENING SOCIAL AT QUAIL LAKE! BRING A FRIEND... Time and date TBA
• High Altitude Camp - July 15th-18th at Jacob Lake. Cost is $90. We will need to get this planned and figured out who is going, parents driving (staying for all or part). This is a VERY worthwhile event to be a part of... everyone on the team should make it a priority to join us. Those who are new, talk to your teammates about camp and see why you should plan on being there too. Please take a minute and fill out the following form for participation. Registration and Payment are due by June 24th.

PVXC Thought of the Week: "None of the freshmen, in fact, found it easy to master it." 

-Daniel Brown, Boys in the Boat

A pretty simple phrase in a sea of many important ones. But maybe just using it as a shout-out to our new teammates. There really isn't anything we do on this team that is just easy. Running is hard, our pre-run drills are hard (and maybe weird), our post-run might be difficult to do when you're hot and tired, we read, we host summer clubs, we do team activities, now we add weights, we do a summer camp, and so on and so on. There's a lot of stuff and a lot of new stuff. And none of it is really "easy to master". But in time, you will see (and parents, you will also see through the growth of your child), that this is well worth it! But it does take time and consistent effort. Get in the Boat!

• read through the Parent/Athlete Meeting slides (if you weren't at the meeting... or even if you were and you want a little more detailed explanation of PVXC) - IF YOU AREN'T GETTING OUR TEAM TEXTS (parents and/or athletes) SEE THE INFO IN THE SLIDES
• get your physical if you haven't yet (turn in to the HS)
• get familiar with the Pre-Run Warm-Up stuff (vid below) and Post-Run (SAM vids on the side tab) stuff we do. Also, check out all the docs on the right labeled under "XC Training System Info" and request access to those with your school google account.
• start running a little - if you run a few times this week 5, 10, 20-25mins it will make a big difference in how you feel next week
• GO GET SOME FRIENDS TO JOIN YOU! Running is a social activity and having friends out there with you is one of the very best things about XC. Call up some friends and invite them to come out with you
• Take a look at the slides for Panther Distance Crew Weight Program - each has a video linked to it to help you learn the correct form. Watch these and get a sense of what you would like to do for our first days in the weight room during our 2nd week of practice.
• HOKA Summer Miles Program - if you want to win some free swag just for doing what you're already doing over the summer, check it out.
• We would also like to recommend those who are running with a smart watch to connect to Strava, so as coaches (and you as athletes) can view the data from your runs. Here's a quick video for Garmin; Here's a vid for Apple Watch; Here's one for FitBit (this one is worth it just for the voice!)
• Check out "Intro" tab on the workouts (found below) and start thinking about what Level you should be running as we start up the season - we'll help you with this for sure