Sunday, October 24, 2021

Oct. 25-30 (Week 21) STATE WEEK

Congrats on a solid Region meet. We had some great performances and we continue to build and refine this team to be the best we can and the greatest group of PVXC'ers that we can be. Here's the info for State week and beyond:

Purpose of the Week's Workouts: This week's workouts. We will be prepping the Varsity for State on Wednesday and then enjoying a little down time for the end of the week. Runs will be short and chill. Be ready to get back at it next week.

This Week's Schedule: 
MUST WEAR WHITE OR FLORESCENT (BRIGHT) TO EVERY AM PRACTICE
Monday: AM practice at 6:15a PVHS (Var, optional JV) / afternoon practice 3:00p PVHS (everyone)
Tuesday: AM practice at 6:15a PVHS (Var, optional JV) / afternoon practice up at the hotel
Wednesday: AM practice at the hotel / afternoon Race: STATE!
Thursday: no AM practice / afternoon practice 3:00p PVHS (everyone) HALLOWEEEN RUN
Friday: no AM practice / afternoon practice on own (with your own group) after school at PVHS (everyone) 
Saturday: practice on your own or with your own group (everyone)

Upcoming Events:
4A State Championships - Oct. 27th (Weds) at Regional Athletic Complex in Salt Lake - Race schedule Var Girls 1:30p, Var Boys 2:00p. Bus is leaving PVHS on Tuesday at 11:00a. There will be a $25 hotel fee that needs to be paid to PVHS finance office. 
**SPECTATORS** - There is a fee to enter the meet (sorry... so lame!) You must pre-purchase your ticket. Go to this link for info and directions.

Halloween Run - On Thursday, Oct. 28th, we will be having our annual Halloween Ice Cream Run! Dress up in your costume (a runnable one is highly suggested) and bring a dollar'ish. We'll run to Arctic Circle and get ice cream. (We're doing it Thursday because of the different end of school times for the middle school on Friday). 

Autumn Classic - TBA, this is a 2 mile race we run on the track against DH to sharpen us up for Nike. We'll get a date asap.

Team Banquet - TBA, we'll get this scheduled up asap as well.

PVXC Club Trip to Nike - Cost is being calculated... we will let you know ASAP.

Fossil Ridge Turkey Trot - Nov. 23rd, 12:00p-2:00p at Fossil Ridge. Fossil has invited us to come participate in their annual Turkey Trot to run with the kids and have a great time. If you can make it, that would be awesome.

Athletes of the Week: (from Week 19) 
Performance of the Week: Brinley (Sr.) - Brin has always been a great example of pushing herself and digging in for the team. At Region, Brin ran a strong race to help the girls take the Region Championship.
Tough at Practice: Ben (So.) - Ben has really dug in a practice this year and developed into a strong runner. Look for him to continue to improve and contribute to the team in many ways.
Team Builder: Jamin (Jr.) - A first year XC runner, Jamin has taken to the sport and done a great job as a teammate as an example and support to everyone.

Minutes:
Fill out this form for our 20th week of practice. This is how we will earn our minutes awards for the season as well as tracking goals and progress.

Race Report:
Region X Championships - Region went well for the Panthers once again. The JV girls started us off in strong fashion, and despite a few setbacks for a couple of our top runners, the girls placed a very solid 3rd. Kyanne ran a very smart race and came away with the victory. She was followed by Brianna in 8th. Elle placed 14th and was our 3rd runner. Our top 5 were rounded out by Roxy and Laney in 24th and 25th. The JV boys did an excellent job and placed 4th. Diego (4th) and Porter (10th) ran very well and earned top 10 finishes and varsity sports for State. Kyler and Parker were next and placed 25th and 26th with Grant rounding out our scoring in 29th (and Bridger close behind in 30th). The Varsity girls held off a very strong Cedar team to win their 3rd straight Region Championship by a score of 50-56. Brook and Adri paced the way with 5th and 6th place finishes. Our other scorers ran well as a pack to secure the win with Katie 12th, Kate 13th, and Brinley 14th. Brecken and Kennis also packed well and displaced many teams with their 29th and 30th place finishes. On the boys' side, Trey ran in a tight group throughout the race to earn 9th place. Kenny (22nd), Talmage (24th), Bentley (34th), Zack (42nd), and Gianno (44th) finished off our placement for a 5th place finish for the team.

Youngsters: 
Great job to all our Youngsters; we can't wait until you are all with us on the team! And thanks so much to Coach Martha and other who were able to help with the team throughout the season. After State (so on October 28th) any Youngster that would like to come out and run with the HS level of our club team is invited to participate with us. We will continue to meet out front of the school at 3:00 and run throughout the winter.

PVXC Thought of the Week: 
"Pressure is a privilege."
-Billie Jean King
What a great privilege we have to be on an amazing team, with awesome teammates, representing the best school in the world! We've had great success at PVXC over the years and with that comes some pressure to do well at a big meet like State. And with that pressure comes nerves. Well, guess what... that's great. That means you're part of something special. The team that comes in last, the program that doesn't expect to do anything at State doesn't have any pressure. We've earned that pressure with our past performances and our hard work. So don't let it stress you; let it be a reminder of how amazing you and your teammates are. Let's go do great things with the pressure!

Sunday, October 17, 2021

Oct. 18-23 (Week 20)

Region week is here. It's been a great season and we're excited to be able to put all our work out there on Tuesday.

Purpose of the Week's Workouts: This week's workouts. As we continue our Competition Phase this week the goal is to run fast at our championship races (Region and State). After Region, JV athletes will have the choice of dropping minutes down for a bit of recovery or keep on grinding. Whatever the choice, we want everyone to be joining us up to State next week. So figure out if you can; we'll need a count early this week.

This Week's Schedule: 
MUST WEAR WHITE OR FLORESCENT (BRIGHT) TO EVERY AM PRACTICE
Monday: AM practice at 7:30a on own (Var, optional JV) / afternoon practice 1:00p Sullivan (everyone)
Tuesday: AM practice at 6:30a PVHS (Var, optional JV) / afternoon Race: Region (info below)
Wednesday: AM practice at 6:15a PVHS (Silver optional, Black required) / afternoon practice 3:00p PVHS (everyone)
Thursday: AM weights and short run at 6:15a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS (everyone)
Friday: AM practice at 6:30a (Silver optional, Black required) / afternoon practice 1:00p PVHS (everyone) ***WE MAY SWITCH AM AND PM PRACTICE FOR FRIDAY... THAT WOULD PUT AM AT 6:00a... we will tell you for sure asap*** YES WE ARE SWITCHING FRIDAY TO 6:00a FOR EVERYONE (NO AFTERNOON PRACTICE)
Saturday: practice ON OWN OR WITH YOUR OWN GROUP (everyone)

Upcoming Events:
Region X Championships - Oct. 19th (Tues) at Bicentennial Park in Cedar (SUU course) - Race schedule JV Girls 1:30p, JV Boys 2:15p, Var Girls 3:00p, Var Boys 3:30p. Bus is leaving PVHS at 11:30a then pickup at PVMS. YOU NEED TO FIGURE OUT WHAT IS THE BEST SCHEDULE FOR YOUR EATING LUNCH (maybe a light lunch for the JV crews that you can eat on the way up, and then some food after; for the varsity maybe bring some lunch and just eat on the way up).

4A State Championships - Oct. 27th (Weds) at Regional Athletic Complex in Salt Lake - Race schedule Var Girls 1:30p, Var Boys 2:00p. Bus is leaving PVHS on Tuesday after lunch. We want everyone to plan on coming to support the team as we push to do great things at State! There will be a $25 hotel fee that needs to be paid to PVHS finance office. Please look at your schedule and try and make this work; the Varsity needs the energy of the greatest of all time HYPE SQUADS! We will need numbers by early this week.

PVXC Club Trip to Nike - Our club trip (this isn't associated with the school or the district) is going to be to Phoenix for the Nike Cross Regional meet. This is on the Saturday before Thanksgiving and we will be traveling on 11/18-20. Usually the cost of these trips ends up being around $175 *but don't quote us on that yet!* This includes two nights of hotels, meet entry, and the charter bus. The first $100 will be due on 10/22 ---> this is a NON-REFUNDABLE deposit (we must get sure numbers for hotels and buses by this time) <---- the remaining money will be due by 11/12 (the total will be announced once we have hotels/bus set).

***Remember that attendance at practice is mandatory to be running races.***

Athletes of the Week: (from Week 18) 
Performance of the Week: Kate (So.) - Throughout the year, Kate has been learning her role as a top Varsity runner. At Cedar, she had a very strong performance and helped the team take 1st.
Tough at Practice: Porter (So.) - Porter is one of our large Sophomore crew that has really taken a big step this year. Each day in practice, he is an example of hard work and pushing himself.
Team Builder: Dalton R. (Jr.) - Although he hasn't been able to race yet, Dalton has never missed an opportunity to be there and support his teammates. He's been a great example of brining the team together like family.

Minutes:
Fill out this form for our 19th week of practice. This is how we will earn our minutes awards for the season as well as tracking goals and progress.

Youngsters: 
Great job to all our Youngsters; we can't wait until you are all with us on the team! And thanks so much to Coach Martha and other who were able to help with the team throughout the season. After State (so on October 28th) any Youngster that would like to come out and run with the HS level of our club team is invited to participate with us. We will continue to meet out front of the school at 3:00 and run throughout the winter.

PVXC Thought of the Week: 
"There is only one way to happiness and that is to cease worrying about things which are beyond the power of our will."
-Epictetus
Thinking about our opportunity to perform at Region and State in the next few days makes me think about the nerves and anxiety that often accompany these big events. I've been through a lot of these races (as an athlete and a coach) and I still get butterflies as the time approaches. But, I've also learned how to handle it a bit better now that in the past. And I've learned to realize that our best self comes out when we let go of anxiety. A big part of that is thinking of the meaning behind this quote... A lot of our nerves build when we think about what others are going to do. Well, you can't control how others do. So, stop stressing - you can only control yourself.  Truthfully, the only reason to be nervous about something is if you're not prepared. So, stop stressing - you are prepared! This is meant to be a fun time; a time to shine. So one final "trick" is to reframe the idea of nervousness. When someone asks if you're nervous or you start to feel the anxiety creeping in, stop and breathe in deep and then reframe the nerves to excitement. "Are you nervous?" "I'm feeling excited and ready to do my best!" And with that... here we go! How Bad Do You Want It Panthers? 

Sunday, October 10, 2021

Oct. 11-17 (Week 19)

Wow... we are 19 weeks into the season! It has been a long journey, but one filled with a lot of great memories, hard work, fun events, and well-fought races. It's championship season, and we now turn our focus to Region. Its a chance to show what we've put all this hard work into and have a lot of fun doing it. And, by the way, thanks to those who helped at Sandstone's Color Run; they were very grateful for your help (even if you did waste all the chalk!).

With the Fall Break, we have a little different schedule. Please take a look. We will be doing some of our work on Thurs, Fri, and Sat at 1:00p to get in the flow of the time of our State races. It's important that everyone be there as best you can.

Purpose of the Week's Workouts: This week's workouts. As we continue our Competition Phase this week the goal is to run fast at our championship races (Region and State). Minutes will come down and the intensity will build up a bit. 

This Week's Schedule: 
MUST WEAR WHITE OR FLORESCENT (BRIGHT) TO EVERY AM PRACTICE
Monday: AM long run at 6:00a PVHS (Maroon: optional; Silver & Black: required). We will running Pioneer Parkway / afternoon practice 3:00p PVHS (everyone) team meeting and then practice.
Tuesday: AM workout at 6:00a PVHS (Maroon: optional; Silver & Black: required)afternoon practice 3:00p PVHS (everyone)
Wednesday: AM practice at 6:15a PVHS (Silver optional, Black required) / afternoon practice 3:00p PVHS (everyone)
Thursday: AM weights and short run at 7:30a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 1:00p PVHS (everyone)
Friday: AM practice at 7:30a on own (Var, no JV) / afternoon practice 1:00p PVHS (everyone)
Saturday: practice 1:00p PVHS (everyone)

Upcoming Events:
Region X Championships - Oct. 19th (Tues) at Bicentennial Park in Cedar (SUU course) - Race schedule JV Girls 1:30p,  JV Boys 2:15p, Var Girls 3:00p, Var Boys 3:30p. Bus is leaving PVHS at 11:30a. then pickup at PVMS.

4A State Championships - Oct. 27th (Weds) at Regional Athletic Complex in Salt Lake - Race schedule Var Girls 1:30p, Var Boys 2:00p. Bus is leaving PVHS on Tuesday after lunch. We want everyone to plan on coming to support the team as we push to do great things at State! There will be a $25 hotel fee that needs to be paid to PVHS finance office. Please look at your schedule and try and make this work; the Varsity needs the energy of the greatest of all time HYPE SQUADS! We will need numbers by the end of the week.

PVXC Club Trip to Nike - Our club trip (this isn't associated with the school or the district) is going to be to Phoenix for the Nike Cross Regional meet. This is on the Saturday before Thanksgiving and we will be traveling on 11/18-20. Usually the cost of these trips ends up being around $175 *but don't quote us on that yet!* This includes two nights of hotels, meet entry, and the charter bus. The first $100 will be due on 10/22 ---> this is a NON-REFUNDABLE deposit (we must get sure numbers for hotels and buses by this time) <---- the remaining money will be due by 11/12 (the total will be announced once we have hotels/bus set).

***Remember that attendance at practice is mandatory to be running races.***

Race Report:
Cedar Invite - Historically this has been a pretty strong race for us. And this year was no different. After the long hot grind of summer and the difficult and tiring workouts of September, things usually start to fall into place pretty well for us around here (that's kind of the goal of the whole setup anyway). Although it was a bummer to have a modified course making it difficult to compare times to the beginning of the season, at least we got to have a race (and things ended peacefully in the police incident as well). After the Younsgters race, the Fresh/Soph races were first and the young guys and girls got us out strong. The ladies were led by Brianna and Elle who finished in 11th and 13th place. Laney (28th), Alianna (58th), and Elena (72nd) rounded out our scoring for a 6th place finish. The boys also placed 6th and Grant place 16th followed by Bridger (32nd), Evan (45th), Carson (60th), and Gaige (65th). In the JV girls race, the ladies placed 4th off a strong 2nd place finish by Kyanne and Amelia in 7th. Macy and Roxy were just outside the top 10 in 11th and 12th. Sarah finished up our scoring with her 66th place finish. The JV guys took 5th with G-fontaine leading the way in 17th and Allen just behind in 20th. Boz (36th), Coleman (41st), and Jamin (49th) rounded out our scoring. In the Varsity races, the girls ran well and overcame a up-and-coming Cedar squad to take the win 65-75. Brook ran well throughout and took 3rd. Adri placed well with a 10th place finish. Strong races from Katie and Kate in 15th and 16th were big. And Brin pushed to a 21st place. Brecken ran very well and beat most teams' 5ths and most 4ths to help with the scoring, and Kennis bumped almost every teams' 5th which is huge as we get toward our Region and State Championships. They guys were missing two key scorers - Talmage and Kenny were off to their Region Mt. Bike race - but still ran strong and place 6th. Trey positioned himself well throughout the race and finished 10th. Bentley and Zack finished 29th and 30th. Diego ran great in his first Varsity race to place 4th for the team. Then Porter finished up our scoring as the 5th runner.

Athletes of the Week: (from Week 17) 
Performance of the Week: Diego (Jr.) - At Hurricane, Diego ran a great race to place as our top Panther and top 15 overall. In his first season of running, Diego has shown huge improvement and potential. 
Tough at Practice:  (.) - 
Team Builder:  (.) - 

Minutes:
Fill out this form for our 18th week of practice. This is how we will earn our minutes awards for the season as well as tracking goals and progress.

Youngsters: 
Our 6th-8th grade club will be finishing up our season with our last practice on Monday at 3:00p-4:15 at PVHS (8th graders can ride a bus to the HS). Contact Martha Baker with questions 435-773-3667. The last race of the year will be on Wednesday over at Grandpa's Pond in Hurricane. K-5th 1 mile at 5:00p; 6th-8th 2 mile race after. Arrive before 4:45p for registration and warm-up. Let's finish this awesome season with a HUGE PVXC TEAM RACE!

PVXC Thought of the Week: 
"One thing about championship teams is that they're resilient. No matter what is thrown at them, no matter how deep the hole, they find a way to bounce back and overcome adversity."
-Nick Saban
As far as things go, and as a whole for this team, we have had a pretty great year and haven't had a lot of major problems. But there's always something... injuries, sickness, poor races and workouts, missing a practice here or there, weather, stress of school, relationships whether family or friend, and on and on. And these things are all real struggles that involve us physical, mentally, and emotionally. Everyone has them and everyone has a bit of struggle with them. It how we work to overcome them that really define who we are, how much we will grow, and who we will become. This past week was a good example of bouncing back and overcoming some adversity. Being resilient and working to overcome challenges is a hard thing and not everyone is so great at it. So let's keep uplifting each other and being there for each other. Afterall, we really are like a family. We care for each other; we have common goals and interests; and we spend a lot of time together. So let's be there for each other in positive ways and keep growing together.

Friday, October 1, 2021

Oct. 4-9 (Week 18)

We are coming up on our last few weeks of the regular season. But we are also getting ready for our post-season. Take a look at the following info and come prepared to help with the planning on Monday...

PVXC Club Trip to Nike - It looks pretty sure that our club trip (this isn't associated with the school or the district) is going to be to Phoenix for the Nike Cross Regional meet. This is on the Saturday before Thanksgiving and we will be traveling on 11/18-20. Usually the cost of these trips ends up being around $175 *but don't quote us on that yet!* This includes two nights of hotels, meet entry, and the charter bus. We need a count of who is interested on Monday (this won't tie you in, but we need a good idea, so please talk it over and have a good idea).

Purpose of the Week's Workouts: This week's workouts. We move into our Competition Phase this week. The goal... get ready to run fast. Minutes will come down (but varsity will still hold a little longer than the jv) and the intensity will build up a bit. 

This Week's Schedule: 
MUST WEAR WHITE OR FLORESCENT (BRIGHT) TO EVERY AM PRACTICE
Monday: AM long run at 6:00a PVHS (Maroon: optional; Silver & Black: required). We will running over around the Hospital area / afternoon practice 3:00p PVHS (everyone) team meeting and then practice.
Tuesday: AM weights and short run at 6:15a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS (everyone)
Wednesday: AM practice at 6:15a PVHS (Silver optional, Black required) / afternoon practice 3:00p PVHS (everyone) TEAM PICS WEAR UNI
Thursday: AM weights and short run at 6:15a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS (everyone)
Friday: AM practice at 6:15a PVHS (everyone) / afternoon practice after school for those who are assigned
Saturday: RACE: Cedar Invite (info below)

Upcoming Events:
Sandstone Color Run Volunteer - Oct. 7th (Thur) at Sandstone Elem - Sandstone has asked for our help at their Color Run, doing this kind of thing is a great way to give back to the running community that has given us so much (plus its a great way to get out in front of our future PVXC runners!). Event runs from 5:00p-7:00p. Be there a few minutes early.

Cedar Invite - Oct. 9th (Sat) at Cedar HS - Youngsters race at 8:30a, Fresh/Soph Girls 9:00a, Fresh/Soph Boys 9:40a, Varsity Girls 10:15a, Varsity Boys 10:50a, JV Girls 11:20a, JV Boys 12:00p. Bus Schedule TBA.

NEW SCHEDULE and LOCATION FOR REGION
Region X Championships - Oct. 19th (Tues) at Bicentennial Park in Cedar (SUU course) - Race schedule JV Girls 1:30p,  JV Boys 2:15p, Var Girls 3:00p, Var Boys 3:30p. Bus is leaving PVHS at 11:30a. then pickup at PVMS.

***Remember that attendance at practice is mandatory to be running races.***

Race Report:
Hurricane Invite - Out at the awesome Sand Hollow Course on a beautiful day, our JV crews ran great against the Hurricane and Dixie Varsity and Cedar JV. The girls took 2nd with a strong top 10 finish from Kyanne, Amelia, and Elle who took 5th, 6th, and 7th. Brianna pushed well to earn 15th and Macy wasn't far behind in 18th to round out our scoring. Roxy had another strong race and so did Alianna. The boys were led by Diego who had an awesome race placing 12th. Bridger placed 17th. He was followed by Gianno, Carson, and Parker for our scoring. Evan had an excellent debut race, and Ben ran well also. 

Athletes of the Week: (from Week 16) 
Performance of the Week: Kenny (Jr.) - Kenny ran well at Border Wars, closing the gap significantly between our #1 and #2 down to just .2 secs.
Tough at Practice: Elle (So.) - Coming back from injury and surgery, Elle has been very patient with healing and it is starting to pay off as she has been able to continue to work back into shape and grow her role on our team.
Team Builder: Allen (Jr.) - Allen has a statement to make and we better all listen! Allen is a quite, yet effective leader who holds the feet to the fire when necessary and is doing a great job at it.

Minutes:
Fill out this form for our 17th week of practice. This is how we will earn our minutes awards for the season as well as tracking goals and progress.

Youngsters: 
Our 6th-8th grade club are practicing regularly on Monday and Thursday at 3:00p-4:15 at PVHS (8th graders can ride a bus to the HS). Contact Martha Baker with questions 435-773-3667. There is a Youngsters meet at Cedar on 10/9. We must pre-register. Cost is $2 per athlete.  

PVXC Thought of the Week: 
"When an athlete gives an excuse during a post-race interview then they started with that in their head. It's hard to run well when you're already prepared to explain why you didn't.
"
-Kyle Merber
We've talked a ton about mindset, positivity, (re)focus, and stuff like that all year. Also, we've all worked so hard throughout the year. Now is the time to bring it all together and set all the excuses, nerves, and scared stuff aside. Let's be ready to go into this week's workouts and race with only POSITIVE VIBES!

Sunday, September 26, 2021

Sept. 27-Oct. 2 (Week 17)

It seems strange, but we are actually nearing the end of this season. With just a few races left and about a month until State, let's all refocus on our efforts to be the best teammates and runners we can be. Let's also make sure we are staying on top of our school work (quarter ends in a few weeks!). 

Purpose of the Week's Workouts: This week's workouts. We're in the final week of our Pre-Comp phase. This phase focuses on race pace work - teaching us how to hold and maintain race paces for the entirety of a workout.

This Week's Schedule: 
MUST WEAR WHITE OR FLORESCENT (BRIGHT) TO EVERY AM PRACTICE
Monday: AM long run at 5:45a PVHS (Maroon: optional; Silver & Black: required). We will running into Washington / afternoon practice 3:00p PVHS (everyone) team meeting and then practice.
Tuesday: AM weights and short run at 6:15a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS (everyone)
Wednesday: AM practice at 6:15a PVHS (Silver optional, Black required) / afternoon RACE: Hurricane Invite (info below)
Thursday: AM weights and short run at 6:15a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS (everyone)
Friday: AM workout at 6:00a PVHS (everyone) / afternoon practice after school for those who are assigned
Saturday: St. George Marathon aid station run. If you haven't signed up yet to help, the link will be sent around. Meet at THIS INFO WILL BE UPDATED AS SOON AS I GET IT!

Upcoming Events:
Hurricane Invite - Sept. 29th (Weds) at Sand Hollow Golf Course - Race schedule Youngsters 4:00p ($2 per runner), JV Girls 4:30p,  JV Boys 5:15p, Var Girls 6:00p, Var Boys 6:30p. (Varsity won't race, but will do their workout at the meet.) Bus is leaving PVHS at 3:10.

St. George Marathon Aid Station - Oct. 2nd (Sat) THIS INFO WILL BE UPDATED AS SOON AS I GET IT! We need everyone's help and family is invited as well. We will meet and run our Saturday morning run together and then be the best aid station known to human-kind!

Cedar Invite - Oct. 9th (Sat) at Cedar HS - Race schedule not announced yet, but races will start at 8:00a

NEW SCHEDULE and LOCATION FOR REGION
Region X Championships - Oct. 19th (Tues) at Bicentennial Park in Cedar (SUU course) - Race schedule JV Girls 1:30p,  JV Boys 2:15p, Var Girls 3:00p, Var Boys 3:30p. Bus is leaving PVHS at 11:30a. then pickup at PVMS.

***Remember that attendance at practice is mandatory to be running races.***

Race Report:
Border Wars - The Varsity girls and guys lined up with some of the very best teams in Utah and surrounding states on Friday at the Border Wars. The course was at Sugar House Park in SLC and used a similar layout to previous State courses (kind of a mix of the past two versions). The boys ran in the Varsity race and took 14th place. Trey and Kenny were our 1 and 2 separated by .2 secs. Zack ran 3rd for the team. He was followed by Bentley and Talmage who were also separated by less than a second. Our 6th and 7th were Porter and Kyler. The girls placed 12th in the Championship race. Brooklyn was our top finisher in 33rd. Adri wasn't far back as our 2nd finisher. Katie and Brinley ran much of the race together to finisher 3rd and 4th for our team and Kate finished 5th. Kennis and Brecken finished out our squad as 6th and 7th finishers.

Athletes of the Week: (from Week 15) 
Performance of the Week: Alianna (So.) - Alianna ran a huge PR at the PreState meet. She works extremelly hard and sets a great example for everyone on the team.
Tough at Practice: Roxy (Jr.) - Roxy has been working very hard at coming back from injury and moving up groups that she has been practicing with.
Team Builder: Grant (So.) - Grant has not only been showing great improvement himself, but he has been influencing the crew around him to do the same with his hard work and example

Minutes:
Fill out this form for our 16th week of practice. This is how we will earn our minutes awards for the season as well as tracking goals and progress.

Youngsters: 
Our 6th-8th grade club are practicing regularly on Monday and Thursday at 3:00p-4:15 at PVHS (8th graders can ride a bus to the HS). Contact Martha Baker with questions 435-773-3667. There is a Youngsters meet at Sand Hollow GC on 9/29. We must pre-register. Cost is $2 per athlete.  

PVXC Thought of the Week: 
"(The) best way to get where you're going is to be where you are.
"
-Brad Stulberg
Be present. Focus on what you are working on now. Do whatever you are doing, well. Lately we've been talking about the idea of how often we look at the desination as the only goal. And in doing so, we not only miss the journey, but we lose out on the enjoyment of reaching a goal. As we have set goals and targets for ourselves and our team, remember that the very best way to reach those is to do the absolute best at whatever it is your doing at this exact moment. If we are at practice, have a great practice (or even break it up smaller... run this rep well, stay with the group right now, etc). If it is bed time, put the phone away and go to bed. If it is time to do homework, set aside all distractions and do the homework. If it is time to be with people you love, be with them and not distracted by other things.

Sunday, September 19, 2021

Sept. 20-25 (Week 16)

What a week! That Ironman experience was something and on top of that our race up at the State course was great. Also, great job at the Youngsters meet. Thanks everyone for your help and for your great behavior. Parents, be proud of the great kids you have - they handle themselves very well out in public (in private?... that may be a different story!)

Purpose of the Week's Workouts: This week's workouts. A couple more weeks of our Pre-Comp phase. This phase focuses on race pace work - teaching us how to hold and maintain race paces for the entirety of a workout.

This Week's Schedule: 
MUST WEAR WHITE OR FLORESCENT (BRIGHT) TO EVERY AM PRACTICE
Monday: AM workout at 6:00a PVHS (everyone)  / afternoon practice 3:00p PVHS (everyone) team meeting and then practice.
Tuesday: AM weights and short run at 6:15a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS (everyone)
Wednesday: AM practice at 6:00a PVHS (those racing this weekend required, those not can choose the workout this morning or afternoon); if you do the workout this afternoon and have a recovery run usually on Wednesday morning, you should still come do it at 6:15a  afternoon practice 3:00p PVHS (everyone)
Thursday: AM weights and short run at 6:15a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS (everyone)
Friday: AM workout at 6:15a PVHS (everyone - except Silvers who are racing this afternoon... this will be our main practice for Friday) / afternoon practice after school for those who are assigned / RACE: Border Wars in SLC for Varsity (info below)
Saturday: Make your own group runs.

Upcoming Events:
Border Wars - (Varsity Only) Sept. 24th (Fri) at Sugar House Park in SLC - Race schedule Var Boys 3:40p, Var Girls 3:20p (Varsity race) or 4:00p (Championship race). We will leave on Friday at 8:00a. An itinerary will be sent home with those participating.

Hurricane Invite - Sept. 29th (Weds) at Sand Hollow Golf Course - Race schedule Youngsters 4:00p ($2 per runner, must preregister so have info to Coach Martha at practice this week), JV Girls 4:30p,  JV Boys 5:15p, Var Girls 6:00p, Var Boys 6:30p. (At this time our Varsity teams are not scheduled to participate.)

***Remember that attendance at practice is mandatory to be running races.***

Race Report:
PreState Invite - We had the great opportunity to get on the new state course this past week. It was a little tougher than expected, but we ran well and saw many continue improvements. The Fresh/Soph girls race saw the Panthers take 2nd with Katie leading the way with a 4th place finish and Kate following up with an 8th place. Brecken medaled with a strong 15th place finish. Rounding out our scoring were Elle and Brianna (great to have you back racing!). In the boys Fresh/Soph, Talmage just missed out on a medal finishing 21st in a very tight pack with a 1 sec separation between 22nd-16th. Grant had a very strong race as our 2nd finisher. He was followed by Parker, Porter (welcome back!), and Wesley. In the Jr/Sr girls race, we once again took 2nd and placed 3 in the top 20. This time it was Brook with the 5th place finish, Adri 6th, and Brinley in 19th. Kennis continues to run strong, and she was followed by Kyanne who is running well at this stage of the season. Not far back, we had Amelia with another good race. In the Jr/Sr boys race, Trey earned our lone guys medal with a 10th place finish. Kenny closed the gap up a bit on Trey to finish 29th. They were followed by Zack, Bentley, and Allen. One of the best things about the race was the positive attitudes (and cheesy smiles of the guys!). We have put in a lot of work this year (and in the past years) and it is great to see everyone being coachable and working on having a positive contribution to the team wherever they are at.

Athletes of the Week: (from Week 14) SORRY I DIDN'T WRITE THEM DOWN... I'LL UPDATE!
Performance of the Week:  (.) - 
Tough at Practice:  (.) - 
Team Builder:  (.) - 

Minutes:
Fill out this form for our 15th week of practice. This is how we will earn our minutes awards for the season as well as tracking goals and progress.

Youngsters: 
Our 6th-8th grade club are practicing regularly on Monday and Thursday at 3:00p-4:15 at PVHS (8th graders can ride a bus to the HS). Contact Martha Baker with questions 435-773-3667. There is a Youngsters meet at Sand Hollow GC on 9/29. We must pre-register. Cost is $2 per athlete. Please have info to Coach Martha this week if you will be participating. 

PVXC Thought of the Week: 
"I want leaders that can lead in the 22 hours of the day when we are not at practice... I could care less about being in the middle of the circle counting to 10 or know what core exercise is next in our routine.
Classroom, hallway, parking lot and Friday night social event - lead!"
-Adam Kedge
You don't have to be a captain to lead. How are you doing at being a true leader? Are you contributing to our team by setting an example of leadership? Have you taken a younger teammate or two under your wing and helped them along the way? Have you shown the importance of the classroom by using down time to study and help those around you study? Do you show respect to our school? Do you lead by example in the hallways and in the locker room? This year has seen a lot of growth in our team culture that needed a reality check. What role are you playing in it? Proud of all of you for how well you did on the trip and in helping with the Youngsters meet and at the Ironman. I am convinced we could have run that bike station ourselves - even in the busiest of times. That's the kind of example and leadership of a true Renegade of Run!

Friday, September 10, 2021

Sept. 13-18 (Week 15)

We made it through a tough and demanding week of events and weather. Hopefully in all of this, we are having some fun. If not, reconnect with why you love XC and hopefully that excitement and fun is there for you. 

Purpose of the Week's Workouts: This week's workouts. We continue our Pre-Comp phase. This phase focuses on race pace work - teaching us how to hold and maintain race paces for the entirety of a workout.

This Week's Schedule: 
MUST WEAR WHITE OR FLORESCENT (BRIGHT) TO EVERY AM PRACTICE
Monday: AM workout at 6:00a PVHS (everyone)  / afternoon practice: 5:00p at PVMS (everyone) We will meeting up to help with the Youngsters meet that is at 6:30p at PVMS. 
Tuesday: AM weights and short run at 6:15a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS (everyone)
Wednesday: AM practice at 6:00a PVHS (no Maroon; Silver & Black: required)afternoon practice in SLC after arriving at the meet. Those not traveling 3:00p PVHS
Thursday: AM RACE: PreState / afternoon practice 3:00p PVHS those not traveling to the meet
Friday: AM practice at 7:00a meet up Turkey Farm (everyone... this will be our main practice for Friday) / afternoon practice none
Saturday: meet at Ironman (info below).

Upcoming Events:
PV Youngster Meet - Sept. 13th (Mon) at Pine View MS. One race for all Youngsters 6:30p. We will need help with course setup, timing, awards and stuff from our HS athletes. We will move our afternoon practice to 5:00p to help with this.

PreState - We will be taking around 40 athletes to this meet (overnighter). Sept. 16th (Thurs) at Regional Athletic Complex in SLC - Race schedule Fr/So Girls 8:00a,  Fr/So Boys 8:30a, Jr/Sr Girls 9:00a, Jr/Sr Boys 9:30a. We will leave on Wednesday at 12:00p. An itinerary will be sent home with those participating. Important info for spectators (prepayment of spectator fee is required).  

Ironman - We will be volunteering with the Ironman on Saturday, Sept. 18th. If you haven't signed up to help follow this link and sign up for T2 Bike Handler (Saturday). We will meet at PVHS at 8:15a to carpool over.

***Remember that attendance at practice is mandatory to be running races.***

Race Report:
Dixie All-Comers - Our JV squad ran a strong race in the heat last Tuesday. The girls were led by Kyanne who had an 11th place finish. Macy, Laney, and Elle had a strong pack finishing within 6 seconds of each other. Roxy finished out our scoring as our 5th runner. For the boys, Allen was our top runner placing 14th. Carson followed in 19th, Diego 21st, and Gianno 23rd. Bridger rounded out our scoring. 

Athletes of the Week: (from Week 13)
Performance of the Week: Carson (So.) - Carson continues to show great improvement throughout the year. At each race this season, Carson has run strong and make a push toward the top 10.
Tough at Practice: Dane (Jr.) - Dane has really dug in the past few weeks as he pushes to reach his goals. He is consistently running with the top group and extending his minutes and pace. 
Team Builder: Elle (So.) - Elle has been a great addition to our team this year. She brings a positive attitude and enthusiasm with her every day. 

Minutes:
Fill out this form for our 14th week of practice. This is how we will earn our minutes awards for the season as well as tracking goals and progress.

Youngsters: 
Our 6th-8th grade club are practicing regularly on Monday (no Monday this week because of the race) and Thursday at 3:00p-4:15 at PVHS (8th graders can ride a bus to the HS). Contact Martha Baker with questions 435-773-3667. There is a Youngsters meet at Pine View Middle School on Monday at 6:30p. Be there around 6:00 for registration (no cost). Race distance app. 1.5 miles.

PVXC Thought of the Week: 
"Settling for mediocre is one of the biggest temptations in life. Always ask yourself if you can, should, and need to do more. If the answers are yes, then do more! Don't settle!"
-tweet from Sports Psychology
Never settle. Often the easiest thing in the world is to justify mediocrity; to say I've been doing well enough, or working hard enough, and I just am what I am. There is always room for growth and improvement in anything in life. A second time we settle is when we do good things. It is great to celebrate our accomplishments, but we should always see them as a stepping stone to further growth. Don't just set a goal, hit it, then say I guess I'm done. Instead, use it as proof that the hard work is paying off and now I have an opportunity to continue to grow and improve. XC is a great example for this growth mindset and we can see it in races. Sometimes we settle in and just cruise with the group around us. We're probably working hard, but could we do more? A growth mindset will look at a position in a race and look for ways to move up; one person at a time, move up little by little, and never settle. 

Sunday, September 5, 2021

Sept. 6-11 (Week 14)

It's a busy week with a race Tuesday and Homecoming activities almost all week. Let's make sure we are prioritizing school work and recovery so we can enjoy all the activities of the week.

Purpose of the Week's Workouts: This week's workouts. We've finished up our SWEP phase and will be moving into our Pre-Comp phase. This phase focuses on race pace work - teaching us how to hold and maintain race paces for the entirety of a workout.

This Week's Schedule: 
MUST WEAR WHITE OR FLORESCENT (BRIGHT) TO EVERY AM PRACTICE
Monday: AM long run at 6:45a PVHS (everyone) and we will carpool to our run out in Bloomington (Navajo Road) / afternoon practice: none!
Tuesday: AM weights and short run at 6:15a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice RACE: Dixie All-Comers at BHNP (everyone) info below
Wednesday: AM Varsity will do the workout at 6:00a, others running their recovery run will be at 6:15a at PVHS (no Maroon; Silver: optional; Black: required) / afternoon practice 3:00p PVHS (everyone)
Thursday: AM weights and short run at 6:15a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS (everyone)
Friday: AM practice at 6:15a PVHS (everyone... this will be our main practice for Friday) / afternoon practice 12:30p PVHS (Silver: optional, no Fresh/Sophs; Black and Maroon who didn't make it to am practice; no Maroon who ran in am)
Saturday: form your own group run.

Upcoming Events:
Dixie All-Comers (Pre-Region) - Sept. 7th (Tues) at Bloomington Hills North Park (location change!). Youngsters 5:30p (1 mile), Girls 6:00p, Boys 6:40p'ish. No bus to this meet. Everyone needs to be at the park at 5:00 (please park at the church down the road). JV will be competing at this meet. Region will be moved to either this location of SUU course (you will be told as soon as we know).

Homecoming Parade - Sept. 8th (Wed) along Telegraph in Washington. Time (? probably starts around 7:00p, meet at 6:30?). We would like our whole team there representing our amazing XC program! Wear uni top and black shorts.

PV Youngster Meet - Sept. 13th (Mon) at Pine View MS. One race for all Youngsters 6:30p. We will need help with course setup, timing, awards and stuff from our HS athletes. We will move our afternoon practice to 5:00p to help with this.

PreState - We will be taking around 40 athletes to this meet (overnighter). Sept. 16th (Thurs) at Regional Athletic Complex in SLC - Race schedule Fr/So Girls 8:00a,  Fr/So Boys 8:30a, Jr/Sr Girls 9:00a, Jr/Sr Boys 9:30a. We will leave on Wednesday at 12:00p. An itinerary will be sent home with those participating. Important info for spectators (prepayment of spectator fee is required).

Ironman - We will be volunteering with the Ironman on Saturday, Sept. 18th. If you haven't signed up to help follow this link and sign up for T2 Bike Handler (Saturday).

***Remember that attendance at practice is mandatory to be running races.***

Race Report:
Timpanogos Invite - The varsity squads traveled up north to race at Timpanogos this past weekend. On Friday, we were able to go to the new State course and run a practice, getting a feel for the layout. Then we went back to Orem and watched Julien race for DSU in the collegiate meet on the same course we would be running the next day. Our boys raced first Saturday in the Varsity division. Trey ran up in the front pack most of the race and had a strong finish to take 5th overall. Kyler continues to show great improvement and promise and was our 2nd finisher with a 26th overall finish. He was immediately followed by Kenny in 27th. Bentley was only 4 seconds back and finished 32nd. While Porter took advantage of his first Varsity race to take 5th on the team just 4 seconds off Bentley. Our 2-5 packing was a very solid 10 seconds helping the team take a strong 4th place. Both Zack and Parker were able to get there first true Varsity race experience. Our girls ran in the Varsity Elite race against the best teams in the state and some of the best teams in the country. Brooklyn led the team with an 18th place finish. Adri placed 40th, Katie 56th, Kate 75th, and Brinley 78th. Brecken ran well in her first Varsity meet to place 6th on the team and was followed closely by Kennis. Although this wasn't the race we wanted (placing 12th), we have a lot to take away from this experience to make us stronger in the future and get us ready for the goals of the season.

Athletes of the Week: (from Week 12)
Performance of the Week: Coleman (Jr.) - Coleman hit a major step in his progression as he broke the 20min bar at SUU a couple weeks ago. This is a big step and opens the door for many more great things in his progression.
Tough at Practice: Kate (So.) - Kate is one of the grittiest athletes on our team. She is always determined and digging the most out of herself while pushing her teammates to new heights. 
Team Builder: AJ (Fr.) - Pure energy! That's AJ. Although he's been down with injury for a few weeks. AJ has continued to be at every practice and bringing excited and energy to the team.

Minutes:
Fill out this form for our 13th week of practice. This is how we will earn our minutes awards for the season as well as tracking goals and progress.

Youngsters: 
Our 6th-8th grade club are practicing Monday and Thursday at 3:00p-4:15 at PVHS (8th graders can ride a bus to the HS). Contact Martha Baker with questions 435-773-3667. There is a Youngsters meet at Bloomington Hills North Park on Tues. at 5:30p.

PVXC Thought of the Week: 
"If you want to know how fast someone is, put them on the track. If you want to know how tough they are, put them on a cross country course."
-Amory Rowe
This is what I love about XC and what PVXC has prided itself on for years. There are teams that may have more talent, but toughness? That's where our team has stood out. PVXC has been built on tough, scrappy runners that have always laid everything out there on the course. It's a skill that can only be developed through hard work, discipline, and dedication to your team. And it's a skill that some of us are really developing now and others need to dig deep and find. When it comes down to it on an XC course, the "winner" is always going to be the runner and team with the most heart and toughness.

Sunday, August 29, 2021

Aug. 30-Sept. 4 (Week 13)

Let's just jump right into everything with only a quick note... You guys are amazing. Keep working hard. Keep supporting each other. And remember "How Bad Do You Want It?"

Purpose of the Week's Workouts: This week's workouts. This is our final SWEP week - Speed With Endurance Process - with a focus on controlled speed of longer intervals. They are designed to tax the body like an XC race will and make your strong physically and mentally. Take a look at the workouts and see what is required of you for the level you have chosen.

This Week's Schedule: 
MUST WEAR WHITE OR FLORESCENT (BRIGHT) TO EVERY AM PRACTICE
Monday: AM long run at 5:45a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS meet in the lecture hall (everyone)
Tuesday: AM weights and short run at 6:15a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS (everyone)
Wednesday: (Varsity will do the workout in the am, others may choose to do the workout at 6:00am or after school) AM workout at 6:00a PVHS (no Maroon; Silver: optional; Black: required) / afternoon practice 3:00p PVHS (everyone)
Thursday: AM weights and short run at 6:15a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS (everyone)
Friday: AM practice at 6:15a PVHS (everyone... this will be our main practice for Friday, there are a few who can't make it, so come to afternoon instead) / afternoon practice 12:30p PVHS (Silver: optional, no Fresh/Sophs; Black and Maroon who didn't make it to am practice; no Maroon who ran in am)
Saturday: RACE (Varsity only) - Timpanogos Invite (info below) / not racing - run on own or form your own group run.

Upcoming Events:
Timpanogos Invite - Only Varsity will be traveling to this meet (overnighter). Sept. 4th (Sat) at Lake Side Park in Orem. Varsity Boys 9:20a, Varsity Girls (Elite) 9:50a. We will leave on Friday at 9:00a (or earlier). An itinerary will be sent home with those participating.

Dixie All-Comers (Pre-Region) - Sept. 7th (Tues) at Bloomington Hills North Park (location change!). Youngsters ?, Girls 6:00p, Boys 6:45p'ish. No bus to this meet. JV will be competing at this meet (we are not sure if there is a youngsters race). Region will be moved to either this location of SUU course (you will be told as soon as we know).

Homecoming Parade - Sept. 8th (Wed) along Telegraph in Washington. Time (? probably starts around 7:00p, meet at 6:30?). We would like our whole team there representing our amazing XC program! 

PV Youngster Meet - Sept. 13th (Mon) at Pine View MS. One race for all Youngsters 6:30p. We will need help with course setup, timing, awards and stuff from our HS athletes. We will move our afternoon practice to 5:00p to help with this.

PreState - We will be taking around 40 athletes to this meet (overnighter). Sept. 16th (Thurs) at Regional Athletic Complex in SLC. race schedule Fr/So Girls 8:00a,  Fr/So Boys 8:30a, Jr/Sr Girls 9:00a, Jr/Sr Boys 9:30a. We will leave on Wednesday at 12:00p. An itinerary will be sent home with those participating. Important info for spectators (prepayment of spectator fee is required).

Ironman - We will be volunteering with the Ironman on Saturday, Sept. 18th. If you haven't signed up to help follow this link and sign up for T2 Bike Handler (Saturday).

***An important note about races - those who miss practice will not be invited to attend races. It is very important to be at practice (not only for your own running, but to be part of the team). To emphasize this, those who miss their required practice(s) will not be racing. This includes most all reasons (such as work). Injured athletes should be to practice for drills and announcements and then go get treatment. Please try and make appointments around practice schedule. School work should be prioritized in that you aren't having to make up stuff after school in the first place. And coaches should be notified of all missed practices.***

Race Report:
SUU Invite - A very strong meet. As a team we looked a lot stronger, even after a rough week. The Varsity boys got us started with a great example of team running. Although we were only 5 strong in the race, the guys ran as a great pack and took 6th (only 5 points out of 4th). With the great packing (4 seconds between 1-4), it is pretty safe to assume that with the addition of Trey and Zack (who were out with injury) we would have really closed the gap on 3rd place. During the race, Kenny got out well and the pack latched on to him. Then Bentley helped pull the group during the second half. Meanwhile, Talmage and Kyler stuck right on them. The four finished 20, 21, 25, and 26. Gianno rounded out our scoring in his first Varsity race ever. The Varsity girls then stepped up and continued to work on their packing as they pushed to a 10 point win over DH. Although we still have lots of room for improvement, things looked better this week. Brook ran a great race and took 3rd, Adri got out strong and pushed to a 5th place finish. The scoring was finished up by Katie in 10th, Brinley 11th, and Kate with a gutsy race to place 13th. Kennis had a solid race and displaced many team's scorers with a 23rd place finish. The JV boys saw our best packing of the meet and finished with a spread of only 19 seconds between our first finisher and fifth (and 27 seconds 1-7!). Parker was our top finisher in 15th followed closely by Porter (17th), Diego (19th), Bridger (21st), Allen (23rd), Carson (25th), and Grant (28th). This tight grouping helped the boys place 4th. In the final race of the day, the JV girls completed the Panther ladies' sweep winning a close team battle 40-42 over DH. We were helped with a good spread of 1:19 led by Brecken who finished 4th, Amelia 5th, Kyanne 6th, Macy 10th, and Laney 15th. A few other shout-outs with solid races: Wesley continues to improve as a strong freshman, Jamin and Ben had strong races in their first seasons of XC, Aiden's improvement toward his season-goal has been fun to watch, Sydney ran nearly 2 minutes faster than at Cedar, and Elena did well in her first XC race. 

Athletes of the Week: (from Week 11)
Performance of the Week: Talmage (So.) - With a very strong race at Cedar, Talmage has solidified a position on the Varsity team. He ran bravely and moved up throughout the race to finish as the second Panther!
Tough at Practice: Amelia (Jr.) - Amelia has been a consistent leader and example for her two years on the team. Her hard work throughout the summer and into the beginning of the school year has been paying off with great progress in her running.
Team Builder: Wesley (Fr.) - Wesley has mad a great impression on the team in his first few months. He is enthusiastic and fun. He works hard and helps encourage everyone else to follow his example.

Minutes:
Fill out this form for our 12th week of practice. This is how we will earn our minutes awards for the season as well as tracking goals and progress.

Youngsters: 
Our 6th-8th grade club are practicing Monday and Thursday at 3:00p-4:15 at PVHS (8th graders can ride a bus to the HS). Contact Martha Baker with questions 435-773-3667. There is a Youngsters meet at Canyon View on Fri, Sept 3rd at 1:30p.

PVXC Thought of the Week: 
"Strategies for handling performance anxiety
1. Zoom out: Change your perspective
2. Come back to reality: What's the worst that can happen and the likelihood of that occurring?
3. Reframe: Try to shift anxiety to excitement
4. Lean on those around you"
-Steve Magness
So building on our Thoughtful Thursday a little bit again... Anxiety before a big event (like a race) is a very real thing. Since it is there and most of us have to deal with it at some level, it's a pretty good idea to learn how to work with these thoughts and feelings. These steps are a great way to begin working with the anxious feelings we have that create a roadblock to our success. As you work on this, remember, it is a process. You may have times where you are more successful and dealing with anxiety than others - that is okay. You may have times where you fall into some old patterns - that is okay. So step back a little and think about where the anxiety is coming from. Then evaluate really, is this bad stuff really going to happen? Next, think about why you are really anxious; it's very likely because you care and are excited and want to do well (remember, those are good things!). And finally, turn to your previous successes and the help of your teammates, parents, coaches, friends, and others you trust to help you through. As you work through these steps, you will find a lot of joy coming out of the scariness of anxiety.

Friday, August 20, 2021

Aug. 23-28 (Week 12)

First full week of school, first full race, car wash, Renegade Camp... all done. That was a big week. Let's build on it as we head into the new week. A couple of things on eating... I was just reading a study about how running (XC and track) has the highest amount of eating disorders among collegiate athletes. This is a tough thing because the image of a fast runner is a skinny thing, but all the best runners I've been around have been powerful and strong within the realms of their own healthy body types. Here's a few good articles about healthy eating for runners:
https://www.runnersworld.com/advanced/a20786302/cross-country-nutrition/ (I really like this one)
https://www.runnersworld.com/advanced/a20812277/nutrition-guide-for-high-school-runners/ (a day by day guide; doesn't necessarily go with our workout schedule, but has good ideas)
http://www.vistanationxc.com/uploads/1/2/6/4/12640731/nutrition_for_distace_runners.pdf (a great guide! list some specific great foods as well as tips for good eating and sleeping)
(and if you're ever in doubt about eating, use the mantra Eat, Eat, EAT!)

Spirit Pack: If you would like anything from the Spirit Pack (nothing from this is required, just extra gear you may want), the order is due Sunday. Check out the previous post for info. And we invite anyone to buy stuff (athletes, family, friends)

Purpose of the Week's Workouts: This week's workouts. We continue our SWEP phase this week - Speed With Endurance Process - with a focus on controlled speed of longer intervals. They are designed to tax the body like an XC race will and make your strong physically and mentally. Take a look at the workouts and see what is required of you for the level you have chosen.

This Week's Schedule: (this is our usual in-school schedule)
MUST WEAR WHITE OR FLORESCENT (BRIGHT) TO EVERY AM PRACTICE
Monday: AM long run at 5:45a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS meet in the lecture hall (everyone)
Tuesday: AM weights and short run at 6:15a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS (everyone)
Wednesday: AM recovery run at 6:15a PVHS (no Maroon; Silver: optional; Black: required) / afternoon practice 3:00p PVHS (everyone)
Thursday: AM weights and short run at 6:15a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS (everyone)
Friday: AM practice at 6:15a PVHS (everyone... this will be our main practice for Friday, there are a few who can't make it, so come to afternoon instead) / afternoon practice 12:30p PVHS (Silver: optional, no Fresh/Sophs; Black and Maroon who didn't make it to am practice; no Maroon who ran in am)
Saturday: RACE - SUU Invite (info below)

Upcoming Events:
SUU Invite - Aug. 28th (Sat) at Bicentennial Park in Cedar.  Var Boys 8:00a, Var Girls 8:30a, JV Boys 9:00a, JV Girls 9:40a, awards 10:30a. Bus will leave PVHS at 6:30a.

Timpanogos Invite - Only Varsity till be traveling to this meet. Sept. 4th (Sat) at Lake Side Park in Orem. Varsity Boys 9:20a, Varsity Girls (Elite) 9:50a. We will leave on Friday at 9:00a.

Dixie All-Comers (Pre-Region) - Sept. 7th (Tues) at St. George Golf Course. Youngsters ?, Girls 6:00p, Boys 6:45p'ish. No bus to this meet. JV will be competing at this meet (we are not sure if there is a youngsters race).

***An important note about races - those who miss practice will not be invited to attend races. It is very important to be at practice (not only for your own running, but to be part of the team). To emphasize this, those who miss their required practice(s) will not be racing. This includes most all reasons (such as work). Injured athletes should be to practice for drills and announcements and then go get treatment. Please try and make appointments around practice schedule. School work should be prioritized in that you aren't having to make up stuff after school in the first place. And coaches should be notified of all missed practices.***

Race Report:
Cedar All-Comers - Some solid stuff and some good things to build upon from our first full race of the year. We had a few Youngster run and it was great to see them pushing. Emmalee ran very well and won the girls race. Jack did an excellent job and was top 10 for the guys. For our HS ladies, we had Brook (4th), Adri (6th), and Brinley (10th) finish in the top 10. With Katie and Kate just behind, we earned a close victory over DH at 45 to 48 and outdistanced the rest of the field by a solid margin. A few other strong races came from Kennis, Brecken, Amelia, Laney, and Macy. It was great to see Elle patiently working her way back from injury and seeing Zoe and Sydney complete their first HS 3 mile race. The guys took 4th in the 8 team field. Trey ran a very gutsy race while pushing with the front pack. Our top finisher, he ended up in 7th. We had a lot of our younger guys stepping up and fill in some holes: Talmage ran strong throughout to be our 2nd; Kenny ran well; Kyler had his best race of his young career; Gianno, Bridger, Allen, Grant, Carson, Gaige, and Parker all were in close range and show we will have a strong group vying for varsity spots. And we also saw some strong races from our rookies: Wesley, Diego, Jamin, and Ben all pushed hard throughout. Overall a good experience to be back on the course. And now we all have some things to work on and continue to build upon.

Athletes of the Week:
Performance of the Week: Bridger J. (Fr.) - Bridger has really shown great potential through his hard work and early season time trial. He'll be mixing it up with the big boys soon.
Tough at Practice: Brianna U. (So.) - Brianna has consistently shown her desire to improve through her hard work and dedication. 
Team Builder: Porter C. (So.) - Porter has been bringing a positive attitude for himself and toward others as he pushes to meet his goals and help the team reach ours.

Minutes:
Fill out this form for our 11th week of practice. This is how we will earn our minutes awards for the season as well as tracking goals and progress.

Youngsters: 
Our 6th-8th grade club are practicing Monday and Thursday at 3:00p-4:15 at PVHS (8th graders can ride a bus to the HS). Contact Martha Baker with questions 435-773-3667.

PVXC Thought of the Week: 
"There is no such thing as the pursuit of happiness, but there is the discovery of joy."
-Joyce Grenfell
"The pursuit of happiness is a most ridiculous phrase. If you pursue happiness you'll never find it."
-C.P. Snow
I came across these quotes and it made me think about our Thoughtful Thursday a little bit. We talked about a few of the things that brought me joy from the race. It seems as if sometimes we get so caught up in trying to find joy (happiness) and that joy will come from reaching a goal, that we miss out on the real joy which is right in front of us everyday. There is nothing wrong with pushing for a big goal, but if we aren't enjoying the process - the small things, the effort, the team camaraderie, a funny joke at practice, having a successful hard workout, a crazy team night - if we aren't enjoying these things along the way, then there isn't a whole lot of point in only going for that big goal. So take some time each day and think about things that are bringing you joy that day in running and in all other aspects of your life. Then use that daily happiness to guide you to other big things. Remember a team theme we have used before, "Joy in the Journey"! :)