Aug. 11 - 16 (Week 11)

*Remember it is best to view in the web version - to find this option scroll to the bottom of the post*

A lot of stuff this week, so please read through all of it.

Although we are on Week 11, hopefully we have a crew that is also on Week 1... that means we have some new teammates! So during this first week, get out and invite people to join us (even be brave and talk to classmates you don't know). 

-Make sure you have completed your Activate (formerly registermyathlete) including your physical and fee.

-New communication. Because of the troubles with Remind, we are going to be using the Binderly App that the district has asked all school programs use. Create your account (parents and athletes) and connect to Pine View HS and join Cross Country. Be patient as we figure this out, but hopefully it helps our communication get to where everyone is getting the team info.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 11). We'll start into our regular school year practice schedule now. So make sure you check out the info below (and on the workout spreadsheet) to see what the schedule is for you. We'll try and not go too crazy this week since its our first week back to school and we'll be in the heat, as well as having a race. But those who are going up to Renegade Camp will still get a solid amount of minutes with your long run on Saturday. Update your minutes from Week 10 here: Weekly Minutes. 

This Week's Schedule:

Monday: AM - 6:00a at PVHS (White, Black, Silver expected; Maroon optional - decide if you want to jump in this workout or not, totally fine either way) / afternoon - 3:00p at PVHS (Everyone - our main practice will usually be in the afternoon, except Friday, and everyone should be there; Mondays we'll meet in the lecture hall for a team meeting first)

Tuesday: AM - 6:15a at PVHS short run and weights (White, Black, Silver expected; Maroon optional) / afternoon - 3:00p at PVHS (Everyone)

Wednesday: AM - 6:15a at PVHS short run and yoga (White, Black, expected; Silver optional; Maroon can join for yoga at 6:45a) / PM - RACE - CEDAR ALL-COMERS: Cedar HS; 6:00p; info below.

Thursday: AM - 6:15a at PVHS short run and weights (White, Black, Silver expected; Maroon optional) / afternoon - 3:00p at PVHS (Everyone)

Friday: AM - 6:00a at PVHS (Everyone - our main practice on Fridays will usually be in the am, and everyone should be there) / afternoon - 12:45p at PVHS (White expected; Black and Silver optional - no sophs/fresh; no Maroon)

Saturday: on own or form own group, or invited Varsity group at Renegade Camp

Upcoming Events:

• WEEKLY ACTIVITIES: Sadly we've come to an end of summer Waffle Wednesdays. We'll still be trying to get some team parties in, often the evening before a meet. 
• RACE - Cedar All-Comers: Wednesday, August 13th at Cedar HS; Youngsters 5:30p, Girls 6:00p, Boys 6:40'ish. Bus will leave PVHS at 4:00p (be there on time). YOUNGSTERS WHO WANT TO RACE MUST PREREGISTER... email Coach Holt at david.holt@washk12.org by Monday morning to get registered (no cost).
• RACE - SUU Invite: Saturday, August 23rd at Bicentennial Park (Cedar); prelim schedule: Var Boys 8:00a, Var Girls 8:30a, JV Boys 9:00a, JV Girls 9:30a. Bus will leave PVHS at 6:15a (be there on time). 
• RACE - Timpanogos Invite: Friday, August 29th at Lakeside Park (Orem); JV Girls 10:00a, JV Boys 10:30a, Var Girls 11:00a, Var Boys 11:30a. We will be leaving on Thursday - Itinerary (updated soon). VARSITY and a few other top JV ATHLETES ONLY
• RACE - Dixie All-Comers: Tuesday, September 2nd at Bloomington Hills North Park; Youngsters 5:30p, Girls 6:00p, Boys 6:40'ish. No Bus; be at the park by 5:00p for warm ups. Everyone who didn't race at Timp will race here.
• get the full schedule here

Important Note about Races/Buses - It is very important that each athlete and parent understand our standards when it comes to participate in races: 

-First (and this is for being on the team, not just racing), athletes MUST have Activate done and marked complete (see link earlier in this post). This includes registration documents complete, fees paid, and physical complete and submitted (including insurance clearance)

-Second, athletes grades must be checked for previous quarter. The office does this, but those who attend alternative school or who are home schooled MUST turn in their grades at the beginning of every quarter to be checked.

-Third, athletes must be attending practice. Those not attending practice won't be registered for the meets. This includes almost all reasons to miss: appointments of all kinds, work, even school if things are falling behind and not discussed with the coaching staff. If there is a need to miss practices (and meets), athletes need to talk to coaches in advance!

And here's a little info on travel/buses and the end of meets: 

-athletes are expected to ride the bus to meets (there may be times when we have to adjust this a little because of team size)

-athletes can only travel home with their own parent (not trusted family friends, not grandparents, not siblings... only the athlete's parent can take them home, after signing out with coaches). Athletes need to stay throughout the meet to support the team even if their race is done (even if a parent needs to leave). We will always have a bus for away meets to bring everyone home.  

-PARENTS, we love that you come support your son/daughter in this extremely tough sport. At the end of a race, when you've seen them work so hard and are so tired, we know you just want to go up and give a huge hug and support them. However, after the race is a super important time for your son/daughter. They need to compose themselves a little (especially after a tough race), be with their teammates, do all their cool down stuff, and often get cheering for the rest of the team. So the best thing to do is give a quick high-five and hug, tell them you are proud of their effort (please don't ever criticize or even try to evaluate their race... they know what went well or poorly, and the coaches are paid the big bucks to help them with that). So just give a quick recognition and then let them get doing their stuff (even a quick encouragement of, "Great job! So proud of you! Go knock out your post race cool, and we'll see you when you're done," would be super awesome).

Uniform Info - Each athlete will need to purchase their uniform. The top (singlet) will be purchased through the school, cost $50. Pay to PVHS Finance Office and bring receipt to Holt. The shorts need to be purchased on your own. It would be a good idea to get them very soon. 

Shorts:

Boys - We will be running in the Nike Fast 3" (black) short for XC (same as we got for track this past season).  Here are some links: Nike, FastBreak, Gazelle, Running Warehouse, TCRunning 

Or if you are more comfortable in a 5" short, order the Nike Challenger: Nike, Kohl's, Dick's, Scheel's

Girls - Have a spandex or running short style option.

Spandex: Nike Women's Pro 3" (black/white) links: Nike, FootLocker, Tillys, Fit2Run / Nike Women's Pro 365 5" (black/white) links: Nike, Macy's, Amazon, Nordstrom, FootLocker

Running Short style: Nike Women's Tempo (black) links: Nike, Macy's

Spirit Pack - PVXC Team Store. All of this is completely optional. This is gear for athletes, family, friends, whoever. Just place your order, pay, and have it with a few days.

Youngsters - We are going to start up our Youth XC Running Camp (6th-8th grades) next week. We are looking for parent volunteers to coach. You don't have to be super knowledgeable to help out... just someone who wants to be involved. Reach out to Coach Holt at david.holt@washk12.org if interested. For now, we are planning on meeting Monday and Thursday at 3:00p at PVHS, near the electronic sign (days may change). Spread the word and come join us!

Race Report - 

Desert Relays: We started the very well with a successful relay meet with DH. For the first time in the meet's 11 year history, one team swept all 6 individual awards. That team... PV! Congrats to Jake, Trevor, Carter, Tevye, Emmalee, and Elin on their leg wins. The boys team of Jake, Trevor, and Ben set the record for the fastest time run. And the girls (mentioned above) was the second fastest team ever (just a couple seconds off the record). The girls ended up 2nd to DH, but ran well. The boys took home the cross-stitch bear with the biggest win in history of the race.

HOKA Relays: It was great to get another shorter, less stressful race under our legs on Saturday. We had a great time at the HOKA Relays sponsored by St. George Running Center (thanks for the awesome team night as well). PV away with the sweep of the girls, boys, and co-ed division (and coaches, too).

PVXC Thought of the Week: "People rarely underperform because they don't care enough. They underperform because they care so much that it paralyzes them."

-Steve Magness

Have you caught on that we really think Steve has great stuff to say?! This is another very solid thought. Maybe the biggest challenge of doing amazing things is getting out of your own way. I bet most of us have struggled with this is some way... we want something so bad that we essentially sabotage our self with destructive thoughts, trying to be perfect, or prove ourselves good enough. So how do we deal with this? The answer is an interesting paradox... the more you detach from needing success to validate you, the more freely you can pursue it. Magness says, "The outcome matters. But the person chasing it matters more." He continues, "If you want to perform at your best... Let go of needing it to mean everything. Hold the goal lightly. Care deeply about the craft. And do the work because it fulfills you, not because it defines you." I love running. It has been a HUGE part of my life. Probably so much that most people who know me would connect it to me before anything else. However, running isn't who I am. I am a father, a husband, a teacher, I have very deeply held religious convictions, I am a person who loves the outdoors, I love pets, I am someone who values my relationships I have made with people through running. Running is a part of who I am. It is not the only thing I am. I learned the value of this in my own running when I was winding down my marathon career. For over a decade (not to mention the 30+ years of running in MS, HS, college, and beyond), I had built up large goals for my own running - hitting some and not others. Interestingly at the very end of my career, I found myself faster than ever. How? I actually was able to let go of the idea that running defined me. In a way, I sort of zenned it. The culmination of so much hard work combined with allowing myself to just love running, the process, and the journey allowed me to get out of my own way and become my best self at the time. It was actually a time I value very highly in my life. So much so that when people inevitably ask me if I am going to run this race or that, or if it bugs me that I am slowing down in my "old" age, I am 100% able to say that I loved what I did and now I am at complete peace with where I am at... no regrets! 

Kind of a long blab... but there you go; now you know more about Holt that you did before (unless you've been there for a morning run when I'm sharing one of my weird dreams!)

Aug. 4 - 9 (Week 10)

Thanks so much to everyone that helped pull camp off: Captains - great job planning and leading activities, parents - thanks for driving and chaperoning, camp crew - thanks for the great food, team - thanks for your participation, Williams fam - thanks for the hospitality  It was a great camp. It has been a great summer. And now it is time to reap the rewards of our hard work as we get into races. It would also be a great time to reach out to anyone you think would like to be part of our team (or has faded a bit over the summer). With the imminent start of the school year, we often grab a few new teammates. So reach (back) out and see if you can grab a few more friends.

-Make sure you have completed your Activate (formerly registermyathlete) including your physical and fee.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 10). This is one of our biggest weeks (except for those who are just joining us). We really want to get some good minutes in this week while we can grab a few more morning practices. Then next week, with the start of school, we'll cut back a bit and build into the heat and the busy new schedules we'll all have. So do your best to be to all practices and get all the minutes in you can this week. We also have a couple races. A reminder that the Desert Relays are a REAL RACE and everyone should be there. Because of the size of our team, we'll have some travel races that not everyone will get to attend and if you are missing races and practices, that probably won't help get you a spot to the travel races. Also note the practice schedule and locations below... we switch our practices to PVHS now. Update your minutes from Week 9 here: Weekly Minutes. 

This Week's Schedule:

Monday: Regular practice at 7:00a at PVHS. (Everyone) / PM -  RACE - DESERT RELAYS: Bloomington Hills North Park; Girls 7:00p, Boys 7:30p; meet at 6:00p for warm ups and relay team assignments. 

Tuesday: Regular practice at 7:00a at PVHS. (Everyone) / afternoon 3:00p at PVHS - short run and weights after at PVHS (usually takes about 45mins) (Silver, Black, White expected; Maroon optional)

Wednesday: Regular practice at 6:30a at PVHS. (Everyone) / afternoon on own or organize own group (Black, White expected; Silver optional)

Thursday: Regular practice at 7:00a at PVHS. (Everyone) / afternoon 3:00p at PVHS - short run and weights after at PVHS (usually takes about 45mins) (Silver, Black, White expected; Maroon optional)

Friday: Regular practice at 7:00a at PVHS. (Everyone) / afternoon on own or organize own group (Black, White expected; Silver optional)

Saturday: RACE - HOKA RELAYS: Desert Hills HS; 7:00a; meet at 6:15a for warm ups and relay team assignments. 

Book Club Reading: We'll see what we're doing here....

Upcoming Events:

• WEEKLY ACTIVITIES: Waffle Wednesday (Wed after morning practice - location TBA) / Team Party (often Thursdays, info will be shared each week at practice)
• RACE - Desert Relays: Monday, August 4th at Bloomington Hills North Park, 7:00p. This is our first official race of the season. It's a fun, low-stress meet against Desert Hills. We'll meet for warm-ups at 6:00p.
• Spike Night at St. George Running Center: Thursday, August 7th, 7:00p. 
• RACE - HOKA Relays: Saturday, August 9th at location Desert Hills HS, time 7:00a. A super fun community relay event where everyone races a mile. Warm ups at 6:15a.

Uniform Info - Each athlete will need to purchase their uniform. The top (singlet) will be purchased through the school, cost $50. Pay to PVHS Finance Office and bring receipt to Holt. The shorts need to be purchased on your own. It would be a good idea to get them very soon. 

Shorts:

Boys - We will be running in the Nike Fast 3" (black) short for XC (same as we got for track this past season).  Here are some links: Nike, FastBreak, Gazelle, Running Warehouse, TCRunning 

Or if you are more comfortable in a 5" short, order the Nike Challenger: Nike, Kohl's, Dick's, Scheel's

Girls - Have a spandex or running short style option.

Spandex: Nike Women's Pro 3" (black/white) links: Nike, FootLocker, Tillys, Fit2Run / Nike Women's Pro 365 5" (black/white) links: Nike, Macy's, Amazon, Nordstrom, FootLocker

Running Short style: Nike Women's Tempo (black) links: Nike, Macy's

PVXC Thought of the Week: "If you knew you were 25 failures away from your goal, how fast would you want to get through those 25 failures? Instead of running from fear, invite it into the game."

-Jeff Moore

We've talked a lot about learning and growing from our struggles. This quote builds on that idea. We never know when that next break-through will happen, and often we don't notice that slow daily growth. So if we let our fears of failure hold us back, we won't ever make it to our goals. Quiet that Self-1; put doubts away, let go of self-judgments, and allow struggles to be a way to grow.

July 28 - Aug. 2 (Week 9)

As we write this, we think about the 8 weeks we've had already. There have been many positives for our team and a few setbacks (and this is probably true for you too); however, it has been a great summer. And we are so excited to bring it all together with our team High Altitude Camp this coming week. (Make sure you don't skip over the uniform info found at the bottom of this week's blog.)

Camp Info: *YOU MUST BE COMING TO PRACTICE TO ATTEND CAMP* Here's who we have going. Here's the spreadsheet of those who said they could drive (thank you so much!). Here's the packing list. ***UPDATE*** LOCATION... We've finally gotten word that Jacob Lake will still be closed. Bumma, but nothing that we can control. However, we can control that we will still have an awesome camp. We will stay at the Williams' house in Beaver near the mouth of the canyon. We will still camp (out on the lawn) and run camp pretty much the same as we do up on the mountain. 

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 9). Our minutes won't really grow this week (unless you haven't been hitting any doubles), and our intensity will actually drop a little (just a workout Monday and long run Thursday). Camp itself will be an extra stressor on you. We want everyone to be healthy and ready to head into a big week next week, so we'll hold things back just a little this week. Update your minutes from Week 8 here: Weekly Minutes. 

This Week's Schedule:

Monday: Regular practice at 7:00a at Washington Elem. (Everyone) / those going to camp: Meet at the Wash. City Rec Center to pack up by 12:45p (we want to be on the road before 1:00p).

Tuesday - Thursday: at camp / if you aren't attending camp, check the workouts and get your runs in

Friday - Saturday: on own or form your own groups

Book Club Reading: No article this week.

Upcoming Events:

• High Altitude Camp - July 28th-31st in Beaver. (see info above)
• RACE - Desert Relays: Monday, August 4th at Bloomington Hills North Park, 7:00p. This is our first official race of the season. It's a fun, low-stress meet against Desert Hills. We'll meet for warm-ups at 6:00p.
• Spike Night at St. George Running Center: Thursday, August 7th, 7:00p. 
• RACE - HOKA Relays: Saturday, August 9th at Desert Hills HS, time 7:00a.(team will meet at 6:15a for warm ups), A super fun community relay event where everyone races a mile. 
• RACE - Cedar All Comers: Wednesday, August 13th at Cedar HS; youngsters 5:30p, girls 6:00p, boys 6:40p; bus info TBA

Race Report:

PVXC 24th 2 Miler - There are two big reasons we run our summer races: helping each of us learn how to handle the nerves of racing in a non-stressful situation and helping us each see our improvement. We really saw both of those goals reached in our 24th 2 Miler. The weather was great, we had a bunch of family come join us, we collected a lot of food for the Utah Food Bank, and we ran a lot of fast times. Tons of top 10 grade times were set, the top 50 overall records were completely rewritten, and our all our team records were smashed. Very well done. Something that would be very useful for you to do now (and after each race) is to evaluate areas that you did well so as to continue the feel of those and areas you'd like to see improvement. As we'll talk about up at camp, it is important to do so without judgement, however. Remember, running great or running poorly doesn't make us a better or worse person. It is just something that we would like to find joy and growth in. Results. Records.

PVXC Thought of the Week: "Long term growth comes from raising the floor."

-Steve Magness

Huh? In the info surrounding this thought, Magness talks about how we are usually obsessed over the ceiling: How fast can I run? What is my PR? But the reality is that growth doesn't come from our best days (because those are rare). Rather growth comes from stacking our regular days. That's the floor. The regular, usual, normal, I don't feel that great days. What do you do with those days? Do you sleep in or get out of bed? Do you complain about not feeling great and look for excuses or do you still show up and give your best (whatever that is)? Magness did a study on runners who showed the most improvement. His results... it wasn't those who had the most great workouts; it was those who had less bad. Those who had better average days because they showed up and gave it a try saw the most improvement. He continues, "raising the floor means focusing not just on the PR, but how do you raise your average performances? What can you show up and do, almost no matter what?... Elite performers don't just have higher peaks. They have fewer valleys. They don't need perfect conditions to show up and deliver... You don't win championships by having one great day. You win by having a lot of good days." That's RAISING THE FLOOR. Make your regular average day better than everyone else's. That's why we stress focusing and actually doing your pre and post run drills correctly... make your average day better. That's why we stress being at each practice... make your average day better. Staying on top of your school work, getting good sleep, eating right... make your average day better. The simple act of making your average day better will raise your floor and you will definitely see significant growth and have a lot of fun along the way.

Uniform Info - Each athlete will need to purchase their uniform. The top (singlet) will be purchased through the school... more info coming (cost $50). The short need to be purchased on your own. It would be a good idea to get them very soon. 

Shorts:

Boys - We will be running in the Nike Fast 3" (black) short for XC (same as we got for track this past season).  Here are some links: Nike, FastBreak, Gazelle, Running Warehouse, TCRunning 

Or if you are more comfortable in a 5" short, order the Nike Challenger: Nike, Kohl's, Dick's, Scheel's

Girls - Have a spandex or running short style option.

Spandex: Nike Women's Pro 3" (black/white) links: Nike, FootLocker, Tillys, Fit2Run / Nike Women's Pro 365 5" (black/white) links: Nike, Macy's, Amazon, Nordstrom, FootLocker

Running Short style: Nike Women's Tempo (black) links: Nike, Macy's

July 21 - 26 (Week 8) ***UPDATE: Uniform Info***Camp Site***

 *YOU MUST BE COMING TO PRACTICE TO ATTEND CAMP*

It's been a very good summer. Our team is really coming together and we've seen some huge improvements. We are coming up on camp, so a few notes: 

- Make sure you have completed your Activate (formerly registermyathlete) including your physical. This needs to be complete to attend camp! Participation Fee doesn't need to be paid yet, but it will need to be paid by the beginning of school.

- Make sure you are coming to practice. We want everyone to come to camp, but if you're not putting priority on being at practice, it is best for you if you aren't there cuz we'll be running a lot and you won't be prepared.

- Here's who we have going (again, with the idea that you've been coming to practice). We will double check this list with Activate (mentioned above), so get your registration done.

- Here's the spreadsheet of those who said they could drive (thank you so much!). We need to confirm these drivers, so please text Holt at 801-834-8524 (since the Remind isn't working well) and just let Coach know if you are still good to drive or not.

- Things we'll need: a few tents

- Here's the packing list

- ***UPDATE*** LOCATION... We've finally gotten word that Jacob Lake will still be closed. Bumma, but nothing that we can control. However, we can control that we will still have an awesome camp. We will stay at the Williams' house in Beaver near the mouth of the canyon. We will still camp (out on the lawn) and run camp pretty much the same as we do up on the mountain. 

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 8). We'll continue to grow our minutes a little this week as well as up our doubles minutes. It is super important that you get out in the afternoon. Everyone going to camp will do at least two doubles. If you can't do that, camp isn't the place for you... you need to be RUNNING! Update your minutes from Week 7 here: Weekly Minutes. 

This Week's Schedule:

Monday: Regular practice at 7:00a at Washington Elem. (Everyone) - Youth Summer Running Club 8:30-9:45 (everyone plan on staying and helping out, it's our last one of the summer)

Tuesday: Regular practice at 7:00a at Washington Elem. (Everyone) / weights after at PVMS (usually takes about 45mins) / afternoon on own or organize own group (Silver, Black, White expected; Maroon optional)

Wednesday: Regular practice at 7:00a at Washington Elem. (Everyone) / afternoon on own or organize own group (White expected/ Black, Silver optional)

Thursday: RACE - PVXC 24th 2 Miler: meet for practice at 6:00a at The Fields Park (20 E 2400 S, Washington). Race after warm up, around 6:40a (family/friends/Youngsters welcome to come race) Registration is 3 non-perishable food items which will be donated to the Utah Food Bank (Everyone) / weights after at PVMS / afternoon on own or organize own group (Silver, Black, White expected; Maroon optional)

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

Saturday: 6:30a at TBA (Everyone / optional for Beginner)

Book Club Reading: Here's the link for this Wednesday's article.

Upcoming Events:

• WEEKLY ACTIVITIES: Waffle Wednesday (Wed after morning practice - location TBA) / Team Party (often Thursdays, info will be shared each week at practice)
• RACE - PVXC 24th of July 2 Miler: Thursday, July 24th at Fields Park (park on Orchard Lane near 20 E). We'll meet for warm-ups like normal practice at 6:00a, and then race around 6:40a. Family, Friends, anyone is invited to run, walk, ride a scooter, whatever. Entry is 3 non-perishable food items (which we will donate to the Utah Food Bank). 
• High Altitude Camp - July 28th-31st in Beaver. (see info above)
• RACE - Desert Relays: Monday, August 4th at Bloomington Hills North Park, 7:00p. This is our first official race of the season. It's a fun, low-stress meet against Desert Hills. We'll meet for warm-ups at 6:00p.
• Spike Night at St. George Running Center: Thursday, August 7th, 7:00p. 
• RACE - HOKA Relays: Saturday, August 9th at location at Desert Hills HS, time 7:00a.(team will meet at 6:00a for warm ups), A super fun community relay event where everyone races a mile.  

Race Report:

Team Time Trial - PVXC had a very strong time trail this past week. We started using this course as our summer time trial in 2015 (which includes some extremely good teams and individuals), and this was definitely one of our most successful races. We saw strong runs from our Freshmen and other new runners: Sebastion was our top 9th grade boy and Zoey our top girl. There were also some big improvements for our 10th graders off of last year: Mikiah and Colby dropped 1-2 minutes from last year. And we had big movement from those pushing for Varsity: Nate dropped over a minute and moved into Varsity scoring position, and Tevye and Elin had around a minute improvements. The individual records saw Trevor get the new #2 overall time as well as second Sr. time; Jake's time was 5th fastest overall and 3rd Sr; Nate and Brennan were the 5th and 8th fastest Jrs; and Mason also broke into the Sr. top 10 with the 8th overall mark. For the girls in the overall top 10: Tevye new number 2, Emmalee 3rd, Sariah 8th, and Elin 9th. For their grades, this puts Tevye as the fastest Sophomore time and Elin as 3rd; and for Srs, Emmalee set the new record with Sariah 3rd and Avery 4th. As a team, the boys had their second best top 5, 7, and 10 person average. The girls broke their record for top 7 average and destroyed their top 5 average by nearly 30 seconds per girl over the 2015 state championship team. Results. Records.

PVXC Thought of the Week: "Confidence is earned. It needs evidence. But when the pressure rises, your brain latches on to every reason you might fail. We have a negativity bias. This isn't a glitch. It's protection. The solution? Give your brain proof that you're ready.... We can't just say 'I got this' and hope it sticks. We need to show our brain the receipts. Give it something real to work with. Something to tip the scales toward a challenge response, not a threat one."

-Steve Magness

Our very human nature is to doubt, to run away, to protect. This instinct is engrained in us to keep us safe, to keep us alive - stay where it is safe, stay out of danger, keep living. That was a great thing when we were hunting on the savannas and trying not to get eaten by lions, but now we are talking about running a race, speaking in front of a class, saying hi to the new kid at school. We shouldn't have the same response of survival, but we do. So, each of us needs to find ways to help our brain realize that we don't need the same response as in situations where our life really depends on it. Magness suggests keeping an Evidence Journal as a place where you write down all your victories (no matter how little). The act of writing the positive things down helps you rewire your brain and the response signals it sends to you. For us, maybe writing down the time you pushed through a self-doubt on a workout; the time you ran those final 5 minutes even though you had doubts, the time you went with a teammate when she was about to pass you in a race... these pieces of evidence will help you brain recognize that it doesn't need to go into shut down and protection mode, rather it can send you the signals to refocus and sharpen to meet a challenge because you have done it before.

***UPDATE***

Uniform Info - Each athlete will need to purchase their uniform. The top (singlet) will be purchased through the school... more info coming (cost about $50). The short need to be purchased on your own. It would be a good idea to get them very soon.  Or if you are more comfortable in a 5" short, order any of these:

Shorts:

Boys - We will be running in the Nike Fast 3" (black) short for XC (same as we got for track this past season).  Here are some links: Nike, FastBreak, Gazelle, Running Warehouse, TCRunning 

Or if you are more comfortable in a 5" short, order the Nike Challenger: Nike, Kohl's, Dick's, Scheel's

Girls - Have a spandex of running short style option.

Spandex: Nike Women's Pro 3" (black/white) links: Nike, FootLocker, Tillys, Fit2Run / Nike Women's Pro 365 5" (black/white) links: Nike, Macy's, Amazon, Nordstrom, FootLocker

Running Short style: Nike Women's Tempo (black) links: Nike, Macy's

July 14 - 18 (Week 7)

*YOU MUST BE COMING TO PRACTICE TO ATTEND CAMP*

A really good week... and a great time to reflect back on all your growth. Remember to celebrate your little (or big) victories along the way to bigger goals; and everyone has something to celebrate.

-Make sure you have completed your Activate (formerly registermyathlete) including your physical.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 7). This week we'll be having our first time trial (race) of the season. Although a few of you may be gone to things, we really want to encourage everyone to be there - even if you've missed a bit and are worried about how well you'll do. Getting out and racing in a low-stress environment is the best way to learn to regulate the emotions and nerves of racing, and it is a great workout for those that have been missing a few practices. Update your minutes from Week 6 here: Weekly Minutes. 

This Week's Schedule:

Monday: Regular practice at 7:00a at Washington Elem. (Everyone) - Youth Summer Running Club 8:30-9:45 (everyone plan on staying and helping out)

Tuesday: RACE - PVCX Time Trial: meet for practice at 7:00a at Bloomington Hills North Park (look at last week's post for directions if needed). Race after warm up, around 7:40a (family/friends welcome to come watch / Youngsters welcome to come race) (Everyone) / weights after at PVMS (usually takes about 45mins) / afternoon on own or organize own group (Silver, Black, White expected; Maroon optional)

Wednesday: Regular practice at 7:00a at Washington Elem. (Everyone) / afternoon on own or organize own group (White expected/ Black, Silver optional)

Thursday: Regular practice at 7:00a at Washington Elem. (Everyone)  / weights after at PVMS / afternoon on own or organize own group (Silver, Black, White expected; Maroon optional)

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

Saturday: 6:30a at TBA (Everyone / optional for Beginner)

Book Club Reading: Here's the link for this Wednesday's article... awesome topic!

Upcoming Events:

• WEEKLY ACTIVITIES: Waffle Wednesday (Wed after morning practice - location TBA) / Team Party (often Thursdays, info will be shared each week at practice)
• RACE - PVXC Team Time Trial: Tuesday, July 15th at Bloomington Hills North Park. This is our first team time trial; a great chance to see where you are at from the summer and set some goals going into the season (and, importantly, help us set up some paces for our upcoming workouts). PLEASE try and be there (and at each of the races we have) - check out the full season schedule if you haven't (there's been a meet added). We'll meet for warm-ups like normal practice at 7:00a, and then race around 7:40a.
• RACE - PVXC 24th of July 2 Miler: Thursday, July 24th at Fields Park (park on Orchard Lane near 20 E). We'll meet for warm-ups like normal practice at 7:00a, and then race around 7:45a. Family, Friends, anyone is invited to run, walk, ride a scooter, whatever. Entry is non-perishable food (which we will donate to the Utah Food Bank). 
• High Altitude Camp - July 28th-31st at Jacob Lake. Here's the spreadsheet of those who said they could drive (thank you so much!). As we know, there is a fire up there right now. So hopefully things get taken care of soon. We'll also be working on any sort of contingency plan (if you have any ideas, let us know - we need a place with running water and bathroom facilities that can handle around 60 people)
• RACE - Desert Relays: Monday, August 4th at Bloomington Hills North Park, 7:00p. This is our first official race of the season. It's a fun, low-stress meet against Desert Hills. We'll meet for warm-ups at 6:00p.
• Spike Night at St. George Running Center: Thursday, August 7th, 7:00p. 
• RACE - HOKA Relays: Saturday, August 9th at location TBA, time 7:00a. A super fun community relay event where everyone races a mile.  

PVXC Thought of the Week: "The greats don't avoid nerves. They work with them. Research shows elite performers feel the same jittery sensations and anxiety as everyone else; they just learn to take it along for the ride.... How? ... Elites interpreted their nerves as readiness - their nervous system getting into gear. Non-elites interpreted the exact same sensations as fear... The worst way to make anxiety go away is by trying really hard to make anxiety go away. The best path forward is taking the anxiety along for the ride, stepping into the arena, and getting reps under your belt. The more you accept and face it, the more it fades. Simple, but not easy. It requires guts."

-Brad Stulberg

As coaches, if we could take one idea and help young runners (or really anyone in any situation) learn one thing to perform better, it would be this idea: nerves aren't a bad thing. This week, we have a time trial. Maybe you find yourself a little nervous. "I want to do really well." "I haven't raced in awhile." (or ever). "I've worked so hard this summer, I just want it to pay off." "I haven't worked that hard this summer, I'm going to struggle." These are all nervous statements... and that is okay. A great way to handle them is to reframe your thinking. "I feel this way because I care about what I am doing." "Once I get started, my training will take over." "This is my nervous system getting me ready to do well." Nerves aren't a bad thing. They help us get ready to perform. Embrace them. Learn to use them. And let them help you perform the best you can on that particular day.

July 7 - 12 (Week 6)

Excited to get back to a normal week. A big reminder that the work you put in now is what will bring you the reward of a successful season later. We actually have a couple races this month (see below) and we need to be at practice with consistency to earn the right to go to camp at the end of the month.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 6). Update your minutes from Week 5 here: Weekly Minutes. 

This Week's Schedule:

Monday: Regular practice at 7:00a at Washington Elem. (Everyone) - Youth Summer Running Club 8:30-9:45 (everyone plan on staying and helping out)

Tuesday: Regular practice at 7:00a at Washington Elem. (Everyone) / weights after at PVMS (usually takes about 45mins) / afternoon on own or organize own group (Silver, Black, White expected; Maroon optional)

Wednesday: Regular practice at 7:00a at Washington Elem. (Everyone) / afternoon on own or organize own group (White expected/ Black, Silver optional)

Thursday: Regular practice at 7:00a at Bloomington Hills North Park (Everyone) / weights after at PVMS / afternoon on own or organize own group (Silver, Black, White expected; Maroon optional)

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

Saturday: 6:30a at Leeds City Park (Everyone / optional for Beginner - we'll meet at Washington Parkway Chipotle to carpool at 6:15a)

Book Club Reading: Here's the link for this Wednesday's article... another great one!

Upcoming Events:

• WEEKLY ACTIVITIES: Waffle Wednesday (Wed after morning practice - location TBA) / Team Party (often Thursdays, info will be shared each week at practice)
• RACE - PVXC Team Time Trial: Tuesday, July 15th at Bloomington Hills North Park. This is our first team time trial; a great chance to see where you are at from the summer and set some goals going into the season (and, importantly, help us set up some paces for our upcoming workouts). PLEASE try and be there (and at each of the races we have) - check out the full season schedule if you haven't (there's been a meet added). We'll meet for warm-ups like normal practice at 7:00a, and then race around 7:45a.
• RACE - PVXC 24th of July 2 Miler: Thursday, July 24th at Fields Park (park on Orchard Lane near 20 E). We'll meet for warm-ups like normal practice at 7:00a, and then race around 7:45a. Family, Friends, anyone is invited to run, walk, ride a scooter, whatever. Entry is non-perishable food (which we will donate to the Utah Food Bank). 
• High Altitude Camp - July 28th-31st at Jacob Lake. Here's the spreadsheet of those who said they could drive (thank you so much!). As of now, I think we will have it all covered with those that have volunteered. Please let us now if we messed anything up or missed anyone. 
• RACE - Desert Relays: Monday, August 4th at Bloomington Hills North Park, 7:00p. This is our first official race of the season. It's a fun, low-stress meet against Desert Hills. We'll meet for warm-ups at 6:00p.
• RACE - HOKA Relays: Saturday, August 9th at PVHS, time TBA. A super fun community relay event where everyone races a mile.  

PVXC Thought of the Week: "What is the best predictor of your grades in college? Not SAT scores, HS GPA, or your study time and habits. It's whether you show up. Attendance is one of the best predictors of academic performance. Same with any pursuit. Showing up is the most important part of performing. A few years ago, I tracked improvement rates of my college runners and compared it to a whole slew of factors to see if anything correlated. The most important factor? Did they show up to practice. Those who missed the fewest days tended to improve the most."

-Steve Magness

Sorry if you've heard us use this quote before. But the message is awesome. Most everything in life is just about showing up. Once you do that, usually stuff falls into place. An example might be this past Saturday for me. Without being able to be around the team, I was kinda falling into the summer blues. Even though I'd had some fun runs with a couple PV Legends on a couple days, I could tell I wasn't feeling too stoked about much. So on Saturday morning, I really struggled to get up and get a run going. I had made some plans and just let them fall through. And I was pretty close to not going running at all. However, I've promised myself many times that I'd at least go give a few minutes a try when I'm feeling this way and see if it helps me snap out of it a little. So, I went up to one of my fav trails and started going. Now the run itself wasn't great and it didn't solve everything, but I was still able to get in a decent run and enjoy one of my favorite things about running - being out in the beautiful desert. Many of you probably have felt the same way on occasion. When that happens, commit to at least showing up... and see what happens.

June 30 - July 5 (Week 5)

Hey, we made it through a pretty busy (and thin at practice) week. It's July now, and it's time to lock in. Sometimes we think, "Well it's still summer, so no stress; I can chill and miss a bit." But we need you around. We actually have some races this month (with our first official race of the season just 5 weeks away), we have camp, and we are really trying to build the strength of the TEAM. We need you at practice for your development, and we need you at practice for the growth of our TEAM. We know that running seems so individual because you can just go get a run in on your own (and we are very proud of you that are getting runs in when you are gone); but as we saw this week, the real strength comes from being with the TEAM. Each one of you makes our TEAM better, makes our TEAM stronger, makes us a TEAM! We need you around. 

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 5). It has been awesome to see the growth of those who have been CONSISTENT in their practice. Our hill workout on Tuesday up Washington Steps is a great example... I was able to go with a crew that hadn't finished Steps all the way, and to see them push themselves and each other to accomplish that big goal was awesome! Being brave and not backing down from something big and intimidating, and supporting that with CONSISTENCY and TEAMMWORK leads to great growth. Saturday long runs will stick to 6:30a. We encourage everyone to be to Saturday mornings. Update your minutes from Week 4 here: Weekly Minutes. 

Doubles and Running in the Heat: Go back to last week to check out a little info about running in the heat if you missed it. We continue to encourage everyone to get something (even a walk for our newer runners) in the afternoon a couple times a week to start acclimating to the heat.

This Week's Schedule:

Monday: Regular practice at 7:00a at Washington Elem. (Everyone) - NO Youth Summer Running Club this week.

Tuesday: Regular practice at 7:00a at Washington Elem. (Everyone) / NO weights this week, but you could do many of the exercises we have been doing on your own / afternoon on own or organize own group (Silver, Black, White expected; Maroon optional)

Wednesday: Regular practice at 7:00a at Washington Elem. (Everyone) 

Thursday: Regular practice at 7:00a at Washington Elem. (Everyone) / NO weights this week, but you could do many of the exercises we have been doing on your own  / afternoon on own or organize own group (Silver, Black, White expected; Maroon optional)

Friday: Regular practice at 7:00a at Washington Elem (Everyone)

Saturday: 6:30a at Confetti Kids Club parking lot for run up Turkey Farm (Everyone / optional for Beginner)

Book Club Reading: We've had some really great articles chosen by our captains the past few weeks. If you missed any of them, go back through the earlier weeks and give them a quick read.

Upcoming Events:

• WEEKLY ACTIVITIES: Waffle Wednesday (Wed after morning practice - location TBA) / Team Party (often Thursdays, info will be shared each week at practice)
• RACE - PVXC Team Time Trial: Tuesday, July 15th at Bloomington Hills North Park. This is our first team time trial; a great chance to see where you are from the summer and set some goals going into the season (and, importantly, help us set up some paces for our upcoming workouts). PLEASE try and be there (and at each of the races we have) - check out the full season schedule if you haven't. We'll meet for warm-ups like normal practice at 7:00a, and then race around 7:45a.
• RACE - PVXC 24th of July 2 Miler: Thursday, July 24th at Fields Park (park on Orchard Lane near 20 E). We'll meet for warm-ups like normal practice at 7:00a, and then race around 7:45a. Family, Friends, anyone is invited to run, walk, ride a scooter, whatever. Entry is non-perishable food (which we will donate to the Utah Food Bank). 
• High Altitude Camp - July 28th-31st 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 June 16th. We've past our registration date, but we know a few of you have let it slip... Please take care of it today! If there is a payment issue, get the registration done, and then talk to coach about later payment.
• RACE - Desert Relays: Monday, August 4th at Bloomington Hills North Park, 7:00p. This is our first official race of the season. It's a fun, low-stress meet against Desert Hills. We'll meet for warm-ups at 6:00p.
• RACE - HOKA Relays: Saturday, August 9th at PVHS, time TBA. A super fun community relay event where everyone races a mile.  

PVXC Thought of the Week: "Make at least one definite move daily toward your goal"

-Bruce Lee

If you didn't know, I'm a pretty big Bruce Lee fanboy. His laser-like focus and ability to put into succinct words the importance of honing a craft are something I greatly admire. So this week we give you a challenge - think of a goal (of course we are focused on running, but you could expand this to other areas of your life as well), a big goal, a moon-shot type of goal... and do something with purpose and intent that moves you toward each day this week. Then we want you to share that with someone that supports you: think of someone who is all-in for you reaching this goal, tell them about it, and then tell them what you did each day to work toward it.

June 23-28 (Week 4)

Thanks for all those that helped with our flag fundraiser. That ended up being a pretty easy and quick way to make a little money for our program. 

As coaches, we just want to say how great a job everyone is doing this summer. So many of you have been pushing out of your comfort zone and trying to grow and get better. Many of you have been very consistent at being to practice - even when it is tough and every other teenager is sleeping in, you get up and push yourself. And you've been great with the kids at Summer Club, coming to team parties, and all that other stuff that makes us an awesome program. It really is you athletes who make PVXC the best! We do realize that the next week or two is pretty packed for a lot of you. So we just bring up our same goal: when you are in town, be to practice; if you are out of town, do your best to get some running in.

***We've been having some communication problems using Remind - If you haven't been getting our message (usually one is sent Sunday to remind you to read the new blog announcements for the week), it may be because you don't have the Remind app (this is something Remind has changed). If that is the case for you, please get the Remind app and then join our class - parent code: @pvxcparent / athlete code: @xcchamps 

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week4). Remember that consistency is key - let's get those runs in on a consistent basis, and you'll see a lot of growth over the next month. We are changing our Saturday long runs to 6:30a. Hopefully that extra 30 minutes gives us a little break from the heat. We encourage everyone to be to Saturday mornings. Update your minutes from Week 3 here: Weekly Minutes. 

Doubles and Running in the Heat: This week we are starting to add doubles for some of you (doubles = a second run for the day). The purpose of doubles is to get more running in; but for now, the purpose is to start getting used to the heat. When school starts, most of our main practices will be after school. As we know, it is very hot around here, so we need to start acclimating to the heat. So these next few weeks, we will assign a short (15 min) run in the afternoon a couple times a week. Silvers, Blacks, and Whites are expected to get this run in. For our younger runners, Maroons, this is optional. Our best advice for these runs is to wear loose fitting and light colored clothes, soak down your hair and maybe your shirt before you head out, be drinking consistently throughout the day (you should be drinking 100 oz of water a day and probably an electrolyte drink as well), and stay close to your house or somewhere you can cool off if you don't feel well. It would be smart to run a short loop a few times so you can stop off and get a drink or even cut the run short if you aren't feeling good. Always know the signs of heat stroke. And always let someone know that you are going out for a run (or even better, go with another person) so someone can be keeping an eye for you. Running in the heat can be difficult, but it is also something we need to work on, so please be careful and smart.

This Week's Schedule:

Monday: Regular practice at 7:00a at Washington Elem. (Everyone) - Youth Summer Running Club 8:30-9:45 (everyone plan on staying and helping out)

Tuesday: Regular practice at 7:00a at Washington Elem. (Everyone) / weights after at PVMS (usually takes about 45mins) / afternoon on own or organize own group (Silver, Black, White expected; Maroon optional)

Wednesday: Regular practice at 7:00a at Washington Elem. (Everyone) 

Thursday: Regular practice at 7:00a at Washington Elem. (Everyone) / weights after at PVMS / afternoon on own or organize own group (Silver, Black, White expected; Maroon optional)

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

Saturday: 6:30a at Sunrise Park (Everyone / optional for Beginner)

Book Club Reading: Here's our article for this week's discussion: The Power of Positive Self-Talk. On Wednesday we'll talk about it for about 10 minutes at the end of practice.

Upcoming Events:

• WEEKLY ACTIVITIES: Waffle Wednesday (Wed after morning practice - location TBA) / Team Party (often Thursdays, info will be shared each week at practice)
• High Altitude Camp - July 28th-31st 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 June 16th. We've past our registration date, but we know a few of you have let it slip... Please take care of it today! If there is a payment issue, get the registraion done, and then talk to coach about later payment.

PVXC Thought of the Week: "Don't underestimate the power of small wins. Celebrate your achievements, no matter how minor, to build momentum and confidence. This positive reinforcement can fuel your motivation and drive towards larger goals. Acknowledge your progress."

-Steve Magness

Closing in on a month of running this summer, and now is a great time to look back that all you've accomplished. In another part of this thought, Magness says that, "too often we don't see the small wins. We look past them." Take a few minutes today and think about your own journey in running. It may be years, it may be only a few weeks. But that reflection is a powerful tool. See how far you've come. Maybe this week you can 10 minutes for the first time, or you conquered Washington Steps, or maybe you can look back a few years and remember what it was like to get your first long run in and now you are burning 10 miles in just over an hour. Whatever it is, take a few minutes and be proud of yourself for your growth and enjoy those feelings. Now, let's keep it gowing!

June 16-21 (Week 3)

Another great week of XC. It's crazy to say, but we are already 2 weeks down of the summer. Sometimes it seems we have a long time until we race or the beginning of school, or whatever. And sometimes, that leads us to be a bit casual in our focus (maybe we miss a practice because "It's a long summer and we don't even race until August" or "I can learn these drills and do them later when it's closer to the racing season"). However, everything will be here quicker than you think. So let's enjoy our summer, but let's also use it to be focused and getting better every chance we can.

***We've been having some communication problems using Remind - If you haven't been getting our message (usually one is sent Sunday to remind you to read the new blog announcements for the week), it may be because you don't have the Remind app (this is something Remind has changed). If that is the case for you, please get the Remind app and then join our class - parent code: @pvxcparent / athlete code: @xcchamps 

• 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 as we do week 2 of weights.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week3). We should be starting to feel a bit of improvement by now. The consistency of the first two weeks should be helping us run further and maybe even a little quicker. Keep being patient and pushing yourself, and also take a minute to take a look back at how far you've come already. Update your minutes from Week 2 here (and go back and get week 1 if you didn't, but don't get too far behind): Weekly Minutes. Also we've split Maroon into 2 groups; read about the difference and maybe where you should be back on the intro tab of the workout spreadsheet.

This Week's Schedule:

Monday: Regular practice at 7:00a at Washington Elem. (Everyone) - Youth Summer Running Club 8:30-9:45 (everyone plan on staying and helping out)

Tuesday: Regular practice at 7:00a at Washington Elem. (Everyone) / weights after at PVMS (usually takes about 45mins)

Wednesday: Regular practice at 7:00a at Washington Elem. (Everyone) 

Thursday: Regular practice at 7:00a at Washington Elem. (Everyone) / weights after at PVMS

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

Saturday: 7:00a at Warner Valley Exit (on the Southern Parkway)(Everyone / optional for Beginner)

Book Club Reading: Here's our article for this week's discussion: How to Stop Making Excuses by Tony Robbins. On Wednesday we'll talk about it for about 10 minutes at the end of practice.

Upcoming Events:

• WEEKLY ACTIVITIES: Waffle Wednesday (Wed after morning practice - location TBA) / Team Party (often Thursdays, info will be shared each week at practice)
• Washington City Flags - we will setting up the flags for Washington City on June 19th  (Juneteenth) as a fundraiser for the team. We'll have the details on that at practice this week, but we may need to be to practice a little early that day because of helping set up (we'll also organize take down for those that can help).
• High Altitude Camp - July 28th-31st 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 June 16th.

PVXC Thought of the Week: "To try is to risk failure. But risk must be taken because the greatest hazard of life is to risk nothing. The person who risks nothing does nothing, has nothing, is nothing. He may avoid suffering and sorrow, but he simply cannot learn, feel, change, grow, live, and love."

-Leo Buscaglia

Liam picked a great article for us to read this week. Please read it... please be part of the discussion on Wednesday (even take some time and talk about it with your family). I really love the topic of overcoming excuses and specifically the reasons why we make excuses (reasons like fear and uncertainty). This quote goes along with that idea. I personally can attribute everything I have back to working through fear and uncertainty. I'm actually a very introverted and shy person and would probably prefer to never push myself out of my comfort zone. However, as I've learned at various stages of my life, I have tried to push beyond the fears that hold me in my comfort zone. And not that everything has turned out perfect because of this (I've still had setbacks and struggles), but I know that every joy I've had has come because I overcame a specific fear at a specific time which allowed me to (as the quote says) "learn, feel, change, grow, live, and love" and become the person I am today.