June 17-22 (Week 3)

(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)

We've really been pushing the idea of CONSISTENCY these first few weeks. A few shout-outs to those who are really living up to this: We've had a handful of teammates who haven't missed a practice this summer! We've also had some great examples of teammates getting runs in while they were on vacation or at activities! And, we've also had teammates getting runs in at odd hours (super early) so they could go to various other things! Each of these is an example of how we can all be consistent in our running even if we have other things going on. Great job to everyone doing their best. And if maybe you've slacked and missed a little, now's a great time to get back rolling.

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! Back to consistency, you have to be consistent to build this big engine. Missing runs will affect how much you can build. Click here and track your minutes from Week 2: Weekly Minutes. We will be going into Orange Post-Run, so you may want to get familiar with it.

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 Confluence Park (by the Dixie Center) (Everyone)

Saturday: Form your own groups and get your run in

Book Club Reading: 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 - Week 2 - (Should maybe take only 20mins to read the assigned pages); go back to last week to access Weeks 1 and 2. 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 3-4 Reading pdf .

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: "Rowing a race is an art, not a frantic scramble. It must be rowed with head power as well as hand power. From the first stroke, all thoughts of the other crew must be blocked out. Your thoughts must be directed to you and your boat, always positive, never negative." 

-George Pocock, Boys in the Boat

There are a lot of great quotes and ideas from Week 2's reading - we once again highly encourage you to read and have some thoughts to share for Monday's discussion. Hopefully, you can see many parallels between this quote with rowing and what we do with running. Take a few minutes; think about the connections; come ready to discuss on Monday. Get in the Boat!

INFO FOR NEW RUNNERS and PARENTS (or those who haven't done it yet!)

• 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.
• 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