June 1 - 6 (Week 1)

(Those who are looking for info about our Youth Summer Running Club for grades K-8, click here and you'll find the info you need)

*It is best to view this in the Web Version - so scroll to the bottom of your phone and click "Web Version"*

So, for those that are new around here, each week we try and post some things for ATHLETES and PARENTS. Please read all the way through all the stuff and do whatever needs to be done, note important dates, and whatever else. Here's a few things to check out this weekend as we prep for practice on Monday, 7:00a at Washington Elementary:

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

Purpose of the Week's Workouts: Click here for a link to this week's workouts (you have to request access on your school account to see the workouts, so get that done sometime soon). The goal right now is to build... a big foundation, a big engine... whatever you want to call it, we build! The summer is the most important time in XC. Without building a large base, you won't have anything to go from later. We will also be doing "something fast every day". This is a philosophy we have held for many years at PVXC. Cross Country runners aren't slow - we aren't out getting ready for marathons, we race 3 miles, not jog 26.2 - we push ourselves to run fast right from the start. To help emphasize the importance of summer, we will be instituting the Summer 55 Club... we have 76 days from the beginning of summer XC on June 1 to the end of the first week of school on August 15th. The goal of the Summer 55 Club is to encourage each of you (no matter your level or where you're starting from) to get in at least 55 days of running throughout the summer. We'll track this as we track our Weekly Minutes (do this at the end of the week). Our reward will be a cool running shirt.

This Week's Schedule:

Monday: First Day of XC! Monday 7:00a at Washington Elementary - bring water and a towel (for stretches and drills on grass). (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)

Wednesday: Regular practice at 7:00a at TBA and Waffle Wednesday! (Everyone and bring a friend!) 

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

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

Saturday: Form your own groups and get your run in

Book Club Reading: Each summer, we do some reading and talk about it as a team. This summer, we will be reading an article a week about some topic chosen by our captain and coaches. We really encourage everyone (including parents) to read our article and grow from the ideas that are in it. Here is our first article: If You Want to Get Better, Get Comfortable Saying... by Brad Stulberg and Steve Magness. If you've been around before, you know that these two have a big influence on our philosophy here at PVXC. Please read through this article; take notes on ideas that seem useful and important; and on Wednesday of next week, we will be talking about it.

Shoes... Shoes... and more Shoes: We don't have a lot of equipment for running, but what we do have is very important... shoes. Parents and athletes, take a look at this short guide to running shoes and when to replace them. There are a lot of places you can get new shoes (specialty stores, online, etc.); however, the key is to get the right fit for your particular foot, not necessarily just the cheapest or cutest. A specialty store will help fit you in the correct shoe. You can also get some help from coaches who have some experience in identifying various foot types and getting you in the correct type of shoe (neutral, cushion, support, stability).

Upcoming Events:

• OPENING SOCIAL! BRING A FRIEND... Time and date TBA
• High Altitude Camp - July 13th-16th in Beaver. Cost is $100. 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 15th.

PVXC Thought of the Week: "Consistency over intensity... Good results take consistency, not heroic efforts... success is not determined by a great day. It comes from stacking month after month of solid days. Consistency compounds."

-Steve Magness

(Honestly this is the same quote we used in Week 1 last year, and we're not even going to change it or our commentary... the idea of consistency is the most important and impactful lesson you can learn to become good at anything. So once again, here are our thoughts)... One of the biggest ideas that we preach at PVXC is CONSISTENCY. It is actually pretty easy to say you want to do something amazing. And any people can go "get it" for one or two days. But to really become the great person (in everything, not only running) it takes a long time of consistent effort. So as we get ready for a long summer and a long season, let's think about consistency. Some people wonder why we start running in June when we don't race for awhile - after all, it's your summer; let the kids chill out and have some time off Coach! But we know that to reach what you want to become, you have to start now, and you have to put the time and effort in for a long time. How can you strive for consistency this summer even as you have vacations and camps and all sorts of other stuff? That's a great question for you to ponder. Those who really make some progress this year will find an answer to it early this summer.

Youth Summer Running Club Info

(If you are looking for info for the Youth, K-8th grade, Summer Running Club you are in the right place... If you are looking for info about the 2026 Pine View HS XC season for incoming 9th-12th graders, follow this link)

==============================================

We're excited to continue the tradition of the first (and best) summer running club in Southern Utah! Club will be held on MONDAYs at Washington Elementary starting June 1st.

Registration

Flyer

17th Annual Summer Running Club

Where: Washington Elementary                               STARTS: JUNE 1st

When: 8:30 – 9:45 A.M.

MONDAYS: JUNE 1st, 8th, 15th, 22nd & JULY 6th, 13th, 20th (7 days)

Cost: $25 – includes a shirt and treats after each club date. 

MUST Pay to PVHS finance office by May 22nd or with

Venmo - see below for instructions!

(no $ collected at the club, sorry)

Work with the REGION and STATE CHAMPIONSHIP WINNING

athletes of PV X-Country under the supervision of PV coaches and

athletes.  Meet students from other PV area schools!

Participate in games, exercises, and races that make running fun and

a life-long activity. Work with kids on your same grade and skills level –

from 1st graders up and beginners to very skilled!

Questions: email Coach Holt <david.holt@washk12.org>      

Please be ON TIME and bring a water bottle

How to register: Go to pvxc.blogspot.com 

– click “Youth Summer Club Registration” 

and fill out google form for each participant

* bring proof of payment on 1st day of club *

Payment info:

• Pay at the PVHS Finance Office by May 22nd

-or-

• Pay using Venmo found at pineview.org

                label as “XC Youth Summer Running Club” and participant’s name

2026 PVXC Summer and Season Info

The three most important words in cross country are JUNE, JULY, and AUGUST! This is when you put in all the work for cross. We know it is tough to be at summer practice every day because of vacations and various activities. But please do all you can to arrange your schedules to be at practice with CONSISTENCY. And a great thing about running is that you can do it on vacation, church camp, at the family reunion, or anywhere else. So even if you are gone, get your runs in. Practice will start June 1st.

SUMMER PLANNING - 

There has been a change in moratorium... it is only June 29-July 4. Anything we do during that time will be athlete-led with no coaches around or PVHS facilities used. 

We will be starting practice in the summer on June 1st (a Monday) at Washington Elem. at 7:00a.

Camp will be July 13th-16th in Beaver. 

Athlete/Parent Meeting: with the busy end of the school year, we won't have a full meeting. Instead take a look at this...

ATHLETE AND PARENTS

PLEASE LOOK AT THIS SLIDE SHOW TOGETHER

WINTER STUFF / SUMMER PLANNING / ROOT BEER MILE

WINTER STUFF / SUMMER PLANNING / ROOT BEER MILE 

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

Speaking of Consistency, anyone that hasn't read "Consistency is Key" come grab a copy from Holt (and if you have read it, bring the book back please!)

If you haven't checked out the track blog that would be a great thing to do. (Remember to look below the list of sponsors, and use "view web version" if you're on your phone). 

SUMMER PLANNING - 

The state has changed up things for us a little with our summers and it is causing a little bit of a planning hiccup for us. So things are still in a little bit of flux; be patient and we'll get some updates asap. 

The change is that we now must have two weeks of moratorium in the summer. For PVHS that will be June 29-July 12. Anything we do during that time will be athlete-led with no coaches around or PVHS facilities used. The tough thing for us that this extra moratorium time really takes us away from our team. The good thing is that those who really care can always get runs in wherever you are at. So what we are asking is... (if at all possible, we know it doesn't work out this way often, but...) If you can try and hit vacations during this time, try and influence your church activities to go during this time, if you wanted to hit a college-led running camp, any of those types of things... if you can get them scheduled during these weeks that would be awesome. We know that you'll still be gone for things in the summer, but if we could try and maximize the days that we are here to times that we are able to have practice, that would be so great!

We will be starting practice in the summer on June 1 (a Monday) at Washington Elem. at 7:00a.

We will update you asap about camp dates and location

ROOT BEER MILE - 

Time for the XC contribution to Mrs. PVHS... THE ROOT BEER MILE!

This is always a gut buster! And it is our chance to give back to the community and help a family in need. In a way this is weird to post because of how close of a connection it is to our team. But of course we want to have an awesome event and really support Ally. So don't think about the crappiness of drinking root beer and running, but rather helping out and supporting. All of our proceeds go to the Holt family and help them create memories that will last a lifetime. And we NEED everyone to participate (HS, MS, Youngsters, family friends).

What you need to do:

    - get prizes (everyone needs to collect prizes for the drawing/raffle, have these by Feb. 7)

    - pay your $25 participation fee - this can be paid on your own, or gathered through getting people to bet on you. You can definitely collect more than $25. Pay the money to the PVHS finance office and say it is for the Mrs. PVHS Root Beer Mile. Bring receipt to Holt.

    - enter your bettors - each $1 is an individual bet on you (all bets can win prizes not just winners). Go to this doc and enter each name (and yours) for each $1 bet.

    - bring 4 cans of unopened root beer to the event

    - Freshies, we'll get you excused early to be here and join us

Event date tba, right after school on the back grass at PVHS.

Last Couple Weeks of XC and into the break

 A few notes to finish the season:

Thanks for the great trip to Nike. It was a fun culmination of our season. Even the extra time with Martin was eventful. Speaking for all the coaches, thank you for letting us be part of your lives. Each of you definitely make the time and effort worth it.

Should I still be running?: Obviously, those headed to Brooks need to keep on running for the next two weeks. Everyone else, it's up to you. If you want to keep coming out and run to just be with your teammates and friends, do it. If you feel you are ready to get into your break, do it. If you are battling some injuries, maybe it is best to get into your break now and let things heal up. The Turkey Trot down at PV Intermediate is on the 25th at noon. They'd love to have any and everyone come down and join them. It's a great time to promote our program and get the younger crew stoked about running. Even if you are going to jump into your break, going and jogging a few minutes with some 6-7th graders isn't going to mess you up too much. So if you can make it work with your schedule, plan on going down there. We'll get those who want to go school excused.

When do I start running again?: Basically we are looking at a two-week break. The first week we want you completely off of running (excluding the Turkey Trot, or even if you do some kind of fun run or something this weekend... those aren't a big deal). Then the second week, we want you to start back into some activity. Maybe two-three easy runs of 15-20mins during the week and the other days maybe some cross training if you want. If you feel you need a little more time than this, take it. We want everyone ready to head into track season mentally and physically ready. The tricky part is finding the balance of getting started again - if you wait too long, you start to distance yourself from the team, program, and the consistency of training; then it becomes difficult to get back. 

Track Info: (not updated yet, but will be within the week) Start going to the track blog at pvtrack.blogspot to get info for when practice will start and all that kind of stuff. It would also be good to get onto the track Binderly. As you join, it would be very helpful for athletes to label yourself as "Distance" under the description and for parents to label yourself as "Parent - 'athlete name'".

Practice these last couple weeks for those that are doing it (check the workout spreadsheet for info):

Monday (11/24) - AM 6:40 / PM 3:00

Tuesday (11/25) - AM 6:40 / PM 3:00

Wednesday - Saturday (11/26-29) on your own

Monday - Thursday (12/1 - 12/4) - PM 3:00

Friday (12/5) - in Cali for Brooks racers

Saturday (12/6) - Brooks West Championships

Nov. 17 - 22 (Week 25)

Thanks for all the help with the great banquet. We enjoyed having everyone there (and missed those who weren't) and loved honoring everyone and our awesome team.

Also great job at the Dream Mile! It is fun to see everyone's progress from the beginning of the summer. And getting onto the track brings a lot of excitement for the upcoming Spring season.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 25). Goal: Be ready to run fast and have fun down in Phoenix.

This Week's Schedule: *wear white or bright in the am*

Monday: AM - 6:40a at PVHS (White, Black, Silver expected; no Maroon) / afternoon - 3:00p at PVHS (Everyone)

Tuesday: AM - 6:30a at PVHS weights (White, Black, Silver expected; Maroon optional) / afternoon - 3:00p at PVHS (Everyone)

Wednesday: AM - 6:30a at PVHS short run and yoga (White, Black, expected; Silver optional; Maroon can join for yoga at 6:45a) / afternoon - 3:00p at PVHS (Everyone)

Thursday: AM - 6:30a at PVHS weights (White, Black, Silver expected; Maroon optional) / afternoon - 3:00p at PVHS (Everyone)

Friday: prerace in Phoenix

Saturday: RACE - NXR

Upcoming Events:

• Race: Nike Southwest Regional, Saturday 11/22 at Toka Sticks Golf Course in Mesa. Itinerary.
• Race: Brooks West Regional, Saturday 12/6 at Mt. SAC in Walnut, Ca. Those who want to attend will need to do their own registration and plan out their own transportation and sleeping arrangements.

PVXC Thought of the Week: "Just compete." 

-our PVXC advise whenever we race

It has been a true joy watching many of you grow and improve at this over the year (or years, if the case may be). Many of us start as young freshmen worried and scared about how to run; maybe not fully pushing ourselves because of fear or lack of experience. However, as we learn to compete, so much of that goes away. Compete doesn't mean win or even always set a PR. Compete means to push yourself as best you can on a given day. Compete means to work with others (teammates or competitors) to give it just that little bit more than you thought you could. Compete means to allow yourself to have the satisfaction that you gave it your all and leave with no regrets. Compete means to represent your team and the program well. Compete is how should approach everything in life. Give it your best and get after it, have pride in what you are doing and who you are. So this week as we head down to Phoenix to race some of the best teams and individuals in the country, let's go compete and leave it all out there on the course.

Nov. 3 - 8 and 10 - 15 (Week 23 - 24)

Catching up after falling a week behind... So proud of this team and your growth and accomplishments this year. State was great. The support from family, friends, and our Hype Squads was unmatched! Pine View really is the Best in the World! We had a small crew head up to JV State and ran well. Then we hit the track this week and had a tremendous showing at the Autumn Classic.

Final call for anyone to join us to Nike. Talk to Coach if you are interested. An itinerary will be coming out shortly. If you are planning on going to Brooks West, you need to get registered soon (for Brooks you will be in charge of making your own plans, so talk with the team and see if people are going, and arrange your travel, sleep, and race plans).

XC Banquet (Recognition Night) - 5:30p on Monday, Nov. 10th. We'd love to have everyone there. Families invited. Sign-ups for food help below.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 24). Goal: We are going to try a couple weeks of our 1600m training (including a 1600 time trial on Thursday) to get us ready to be quick down in Phoenix.

This Week's Schedule: *wear white or bright in the am*

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

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) / afternoon - 3:00p at PVHS (Everyone)

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 - 12:30p at PVHS (White expected, Black and Silver optional - no Fresh or Sophs or JV) 

Saturday: form own group

Upcoming Events:

• XC Banquet - 5:30p at PVHS; families invited; please have food there at 5:15p - sign ups
• PVXC Dream Mile - Nov. 13th at afternoon practice.
• get the full schedule here

PVXC Thought of the Week: "People love gadgets and optimization, but the truth is that the way you improve in anything is by eliminating distractions, prioritizing the fundamentals, and executing them with ruthless consistency." 

-Brad Stulberg

You might remember the Turkish pistol shooter who went viral during the Olympics last year for forgoing the fancy equipment and winning silver with his hand in his pocket. He is a great example of keeping it simple. People are always shooting for a short-cut, the "secret", and the next best thing that is going to give them the edge. The real edge of champions... "ruthless consistency" (as stated by Stulberg). He says, "Simplicity is different. You can't hide behind simplicity. You have to show up - day in, day out - and do the work." "If your approach lets you be consistent, balances stress with rest, and leaves room for adjustments, you're in a good spot. Do the work. Rest. Make it a little harder over time. Adjust when necessary. Repeat. It's not fancy. But it's effective." Such great stuff to remember about growth. It's about the fundamentals; doing them well; and just doing them over and over again. 

Oct. 27 - Nov. 1 (Week 22)

 ***STATE INFO***

Tickets - family and friends going to the meet MUST prepurchase a ticket to get in. The "ticket" is per car.

State Hoodie - want a State hoodie, preorder it here. Definitely a better option than waiting in line.

We are all excited for the opportunity for our program to shine at State this week. Check out the itinerary below since we will be leaving on Monday. Make sure you are in class in and on time on Monday.

Final call for anyone to join us to Nike and for JV State. Talk to Coach if you are interested. JV State will be held on Nov. 1, at the Spanish Fork Sports Park. Remember, that athletes/families must arrange their own transportation/accommodations for this meet. We will register you for the meet when you pay $8 to the PVXC Club (use Coach's Venmo above and label - JV State "athlete name"). 

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 22). Goal: Fast on Tuesday (or Saturday). Update your minutes from Week 21 here (this is our final week for minutes for your yearly totals): Weekly Minutes. 

This Week's Schedule: *wear white or bright in the am*

Monday: AM - 6:15a at PVHS (Everyone) prerace / afternoon - in SLC

Tuesday: AM - from hotel in SLC / afternoon - STATE

Wednesday: AM - none / afternoon - 3:00p at PVHS (Everyone) trail run

Thursday: AM - none / afternoon - 3:00p at PVHS (Everyone) Halloween Run (wear your costume and bring some money for ice cream at Arctic Circle)

Friday: off - EXCEPT those racing JV State (you should get in your prerace... could do it after school or whenever works for your travel schedule)

Saturday: off or JV STATE (good luck!)

What about the next week? We would love to invite everyone to keep running. We have two more run races that are going to let you show off your speed on the track - the Autumn Classic and our PVXC Dream Mile. We also have our trips to Nike and Brooks. After a long season, often we are ready for some time off. We will definitely take it in December, but the next month is prime time to run really well. It is also a great time to bring out some friends (including inviting any Youngsters you know) to come join us and start learning what PVXC is all about - we will make sure we bring our new teammates in nice and easy, so invite them and let's start building our future team! We also want to really encourage everyone to look forward to track. Track is a little different than XC - some of us love it, and some are a little scared about it. Ultimately though, track is a time to help you continue your running development. Running is a sport that requires a nearly continuous cycle to develop and reach your potential. Plus it is just more doing of something fun with people you love to be with.

Upcoming Events:

• RACE - State: Tuesday, October 28th at Sugar House Park (SLC); Var Boys 2:30p, Var Girls 3:15p; bus noon at PVHS and 12:10 at PVMS, itinerary (we will leave Monday afternoon and race Tuesday, taking app. 45 athletes... must continue attending practice to travel)
• Team Awards Night: Monday, November 10th at PVHS; 5:30p (maybe). For athletes and families. Food sign ups will be coming around. 
• Autumn Classic 2 Mile race at DH(?) date TBA (maybe Nov 7th); time will be in the evening. 
• PVXC Dream Mile - maybe Nov. 13th at afternoon practice.
• get the full schedule here

PVXC Thought of the Week: "You can't eliminate the stress of a big goal, but you can frame it correctly." 

-Steve Magness

A big event (a big race) can bring out some of the craziest thoughts around: am I fit enough? could I have done more? is that a sore throat? why am I sore?... Negativity bias that is part of our survival can easily send us into a spiral. So in these times it's really important to look at the whole body of work and then control the controllables and then fully let go of the rest. To all of you (and particularly those racing this week): remember the journey of this year (and years before), you've done all you can do, everyone loves you no matter how the race turns out, we can't control anyone else, let thoughts slide away like leaves on a stream, Happy Birthday!, a race is just a race... it is not life or death, and PINE VIEW IS THE BEST IN THE WORLD! We all love you, and thank you for letting us be a part of your journey.

Oct. 20 - 25 (Week 21)

***UPDATE WITH STATE INFO***

Tickets - family and friends going to the meet MUST prepurchase a ticket to get in. The "ticket" is per car.

State Hoodie - want a State hoodie, preorder it here. Definitely a better option than waiting in line.

State! State! State! Congrats on qualifying for State Panthers. Every single one of you has played a role in this - whether it's from running at Divisionals, cheering the Varsity on, pushing the Varsity in workouts, or being a part of this program. So to reward everyone, we are taking the full team up to State. We need to know on Monday who is wanting to go, because we will make our Hype Squads and get everything lined out at our team meeting. 

We have spots for about 4-5 more of our team to join us to Nike. Talk to Coach if you are interested. We also need to get registration for JV State. The meet will be held on Nov. 1, at the Spanish Fork Sports Park. Remember, that athletes/families must arrange their own transportation/accommodations for this meet. We will register you for the meet when you pay $8 to the PVXC Club (use Coach's Venmo above and label - JV State "athlete name"). We'd love to have a big representation from the deepest and best JV team in the state, but we also understand that it might be difficult to arrange to get there... if you can and want to run, that would be awesome.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 21). Goal: get the Varsity ready to Rip It at State. Update your minutes from Week 20 here: Weekly Minutes. 

This Week's Schedule: *wear white or bright in the am*

Monday: AM - 6:15a at PVHS (Varsity Expected, JV Black and Silver optional) run and yoga / afternoon - 3:00p at PVHS (Everyone)

Tuesday: AM - 6:30a at PVHS weights (Varsity Expected, JV optional)/ afternoon - 3:00p at PVHS (Everyone)

Wednesday: AM - 6:30a at PVHS short run (Varsity Expected, JV optional)/ afternoon - 3:00p at PVHS (Everyone)

Thursday: AM - 6:30a at PVHS weights (Varsity Expected, JV 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 - 12:30p at PVHS (White expected, Black and Silver optional - no Fresh or Sophs or JV) 

Saturday: 8:00a at PVHS (Everyone)

Upcoming Events:

• RACE - State: Tuesday, October 28th at Sugar House Park (SLC); Var Boys 2:30p, Var Girls 3:15p; bus noon at PVHS and 12:10 at PVMS, itinerary (we will leave Monday afternoon and race Tuesday, taking app. 45 athletes... must continue attending practice to travel)
• get the full schedule here

Race Report - 

Divisionals: Our goal - qualify for State. We did it. Both groups were working on some packing to help us be stronger going into State. The girls took 4th in their race. The boys won their race. Results. News.

Alumni Report - Trey raced for UVU out to Princeton. He said he was happy with his effort.

PVXC Thought of the Week: "Miles didn't hear it as a mistake. He heard it as something that happened - just an event - part of the reality of what was happening at the moment, and he dealt with it." 

-Herbie Hancock (quoted by Steve Magness)

In this post, Magness is talking about how Herbie Hancock, the pianist for famed jazz musician Miles Davis, told a story of a time he (Hancock) hit a wrong note in the middle of a song. The big take-away from this for Hancock, and hopefully for us, is that Davis didn't freak out, demand to stop and start again, or even get mad at Hancock. Rather, he went with the flow. The mistake had happened and now what was important was how he helped all the musicians move through it and keep the smooth jazz rolling! Remember, we are going to have mistakes in our races and workouts. How are we going to handle them? Are we going to freak out? Shut down? Want to retreat and quit? Or are we going to work through it as just 'something that happened' and keep the smooth jazz rolling as we push with our teammates and competitors to produce some beautiful running?!

Oct. 13 - 18 (Week 20)

Great job at Region Panthers! That was the culmination of a lot of hard work, dedication, and commitment to your team. Remember, we invite everyone to keep coming out and running with the team. Go back to last week's blog for a little rundown of post-season stuff and Nike info below.

**This MUST be taken care of by Sunday night** We are getting our trip to Nike Southwest set... the bus, hotels, and registration are the big costs. The total is going to be around $200 (but don't pay that all until the cost is set). But we do need a downpayment from everyone who is planning on going to be paid. We will be paying this through our club account - NOT THE HS -, so please pay $100 to Coach Holt by Sunday through Venmo @Dave-Holt77. We had 40 who said they would like to go to NXR. If we can get the bus to 45 that will help keep our cost down a little more, so if you weren't sure (or changed your mind), there is still space for you. 

*Also, we need to start registration for JV State. The meet will be held on Nov. 1, at the Spanish Fork Sports Park. Remember, that athletes/families must arrange their own transportation/accommodations for this meet. We will register you for the meet when you pay $8 to the PVXC Club (use Coach's Venmo above and label - JV State "athlete name"). We'd love to have a big representation from the deepest and best JV team in the state, but we also understand that it might be difficult to arrange to get there... if you can and want to run, that would be awesome.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 20). Our goal is to get the Varsity all ready to rip it at State and to get JV back into the groove. Update your minutes from Week 19 here: Weekly Minutes. 

This Week's Schedule: *wear white or bright in the am*

Monday: AM - 8:00a at PVHS (Everyone) / afternoon - on own (those that usually do a Monday afternoon double)

Tuesday: AM - on own for those who usually get a short run in (no weights) (White, Black, Silver expected; Maroon optional) / afternoon - 3:00p at PVHS (all JV) / RACE: Divisionals (for Varsity) see info below

Wednesday: AM - 6:15a at PVHS short run and yoga (White, Black, expected; Silver optional; Maroon can join for yoga at 6:45a) / afternoon - 3:00p at PVHS (Everyone)

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 - 12:30p at PVHS (White expected, Black and Silver optional - no Fresh or Sophs or JV) 

Saturday: time and location TBA

Upcoming Events:

• RACE - Divisionals: Tuesday, October 14th at Lakeside Park (Orem); Var Girls 11:00a, Var Boys 12:00p; suburbans leaving Monday at noon, itinerary (we will leave Monday at noon and race Tuesday, taking 12 boys and 7 girls - check list on itinerary)
• RACE - State: Tuesday, October 28th at Sugar House Park (SLC); Var Boys 2:30p, Var Girls 3:15p; bus TBA, itinerary TBA (we will leave Monday afternoon and race Tuesday, taking app. 45 athletes... must continue attending practice to travel)
• get the full schedule here

Race Report - 

Region 9 Championships: One of PV's best Region Championship performances in history! Congrats to our 4 individual champions: Laura in the JV Girls, Benji for the JV Boys, Emmalee in the Varsity Girls, and Trevor with the Varsity Boys. It's the first time in recent memory that one team swept the individual titles. Although it was a difficult full 5K course, we got out there and pushed and ran with confidence. The JV Girls took 4th. JV Boys went full sweep mode with a perfect score of 15 and taking the top 9 spots in the meet. The Varsity Girls ran our best team race since Cedar All-Comers and took 2nd - a result we are very proud of. And the Varsity Boys put on a clinic with a huge win, scoring just 21 points, and taking 6 medalists and all 7 guys in the top 12. We are so excited to see the continued growth of our program and each of you individually. Results. News.

Alumni Report - Jessica raced her final XC meet for Weber up at the Steve Reeder Memorial held by Utah State. She says she's looking forward to using the winter to get ready for her final track season. 

PVXC Thought of the Week: "No one relates to a story that's only about winning." "Running has taught me that sometimes the bravest thing you can do is keep showing up." "Doubts and fears will always come up. The goal isn't to erase them - it's to move with them." "Healing doesn't mean the struggle disappears. It means you learn to face it differently." "The only way to truly perform your best is to free yourself from the weight of your own mind." "Thriving means being art of something bigger than yourself." 

-Emily Venters, "From Pressure to Possibility: A Strive to Thrive Story"

Since we won't have a full team meeting Monday (hey there's no school!), I'd like you to pick your favorite quote from above and be ready to share with some teammates why it stood out to you and what you can learn from it. We will share these thoughts on Monday morning, so be ready! And maybe while you're at it, go learn who Emily is and her story a little. Then root for her to crush it at Chicago - and of course, my main man Conner Mantz, too!

Oct. 6 - 11 (Week 19)

Thanks for all the help at the marathon the other day. We had a great time and you guys make such a huge difference to the runners. Thanks for being there and showing that being on our team is more than just running a lot, it is being part of a group that cares, supports and helps others, and gives back to the awesome community that we are a part of.

And now... It's Region week! So excited for each of you to have the opportunity to show your growth and development over the year(s). Let's have some fun and go do great things.

***REGION UPDATE AGAIN!*** Bus will be leaving the HS at 12:00p on Tuesday, then grabbing the 9th graders at the MS (excused at noon). Race schedule: JV Girls 3:15p, JV Boys 4:00p, Varsity Girls 4:30p, Varsity Boys 5:15p, awards after. Course Map:

5K, spike course (almost all grass, 3 areas of gravel/dirt)

RULES for everyone (including spectators): STAY OFF PUTTING GREENS!, do not run through desert/rough areas as you go from place to place, stay out of sand traps, the Rock Bowl is off limits. Athletes, parents, and families, let's really work to respect the golf course so that they will invite us back in the future.

A little info for everyone as we are nearing the end of our season: We are right toward the end of our season for our JV crew. After we hit Region this week, we would love to have everyone keep running and being part of the team. Those who are planning on traveling with our club to post-season meets need to stay around. And we also plan on taking a full bus up to State for HYPE SQUADS (it's such a great thing to be part of the State travel team - we'll plan on taking about 45 athletes, our 14 competing Varsity and 30'ish others), so you have to be at practice after Region to be part of that. Also, unless you are participating in another sport/activity over the winter, we highly encourage you to keep running with us. We definitely will take some time off in December, but a huge part of growing in running is the consistency of running over the winter, track in the spring, and then linking it all to next year. Also, in early November, we'll be doing both a 1 and 2 mile time trial - it's always pretty cool to see how fast and in-shape we are at the end of a great XC season.

We are getting our trip to Nike Southwest set... the bus, hotels, and registration are the big costs. The total is going to be around $200 (but don't pay that all until the cost is set). But we do need a downpayment from everyone who is planning on going to be paid by Wednesday. We will be paying this through our club account - NOT THE HS -, so please pay $100 to Coach Holt by Wednesday through Venmo @Dave_Holt77. We had 40 who said they would like to go to NXR. If we can get the bus to 45 that will help keep our cost down a little more, so if you weren't sure (or changed your mind), there is still space for you.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 19). Our goal is to really have you ready for Region. We'll bounce back over the weekend with some solid work to help the Varsity prep for State and our JV be ready to run well at our post-season meets. If you are going to be out of town (not Varsity PLEASE!) try and get the full workouts in. Update your minutes from Week 18 here: Weekly Minutes. 

This Week's Schedule: *wear white or bright in the am*

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

Tuesday: AM - 6:45a at PVHS short run (no weights) (White, Black, Silver expected; Maroon optional) / afternoon - RACE: Region, see info below

Wednesday: AM - 6:15a at PVHS short run and yoga (White, Black, expected; Silver optional; Maroon can join for yoga at 6:45a) / afternoon - 3:00p at PVHS (Everyone)

Thursday: AM - 8:00a at PVHS workout and weights (Everyone) / afternoon - on own

Friday: AM - 8:00a at Sullivan (Everyone) / afternoon - afternoon - on own

Saturday: AM - 8:00a at Bloomington Hills North Park (Everyone) 

Upcoming Events:

• RACE - Region: Tuesday, October 7th at Sand Hollow Golf Course; JV Girls 3:15p, JV Boys 4:00p, Var Girls 4:30p, Var Boys 5:15p; bus 12:00 at the HS and then pick up at the MS
• RACE - Divisionals: Tuesday, October 14th at Lakeside Park (Orem); (time depends on our placement at Region) Var Girls 11:00/11:40a, Var Boys 11:20a/12:00p; bus TBA, itinerary TBA (we will leave Monday afternoon and race Tuesday, taking 9 boys and 9 girls)
• RACE - State: Tuesday, October 28th at Sugar House Park (SLC); Var Boys 2:30p, Var Girls 3:15p; bus TBA, itinerary TBA (we will leave Monday afternoon and race Tuesday, taking app. 45 athletes... must continue attending practice to travel)
• get the full schedule here

Alumni Report - It was great to hear the Jessica is back racing for Weber. She's worked so hard to get back after many injuries. Even though the race wasn't (by her own admission) her best, her perseverance and commitment are a great example. Trey and Bridger raced for UVU up in Cedar at the SUU collegiate invite.

PVXC Thought of the Week: "Practice getting unhooked from all your self-judgements, both the negative and the positive. Let them float by like leaves on a stream."

-Russ Harris in "The Confidence Gap"

We practiced this the other day and wanted to bring it up in hopes that you've practiced it (or will practice it) a little on your own. Helping at the marathon I saw the importance of this so much (and was reminded of how much I had to work on this personally in my own running days) - some of the runners were really in a difficult place because they let the self-judgement take control of them, and others were just getting ready to totally go for it even though they were having just as many negative thoughts and physical pains. As we prep for Region and as we hit workouts, it is important to remember that it is okay to have negative, tough thoughts (and even positive thoughts). How we deal with these thoughts is the important thing. Clear back at camp, we talked about this idea (man it's almost like all this stuff is coming together like pieces of a puzzle... hmmm) of just being with our thoughts and emotions and not letting them take control of us. When we recognize that a race is hard and we hurt, we then can acknowledge the thoughts and then devalue them (like we did with the "Happy Birthday" song thing). The goal of all this is to help you realize that our thoughts are not us, they don't control us. We deserve great things, and we've earned great things. Now we can respond to the emotions that often block us from getting great things and go get what we've worked for.

Sept. 29 - Oct. 4 (Week 18)

***REGION UPDATE AGAIN!*** Bus will be leaving the HS at 12:00p on Tuesday, then grabbing the 9th graders at the MS. Race schedule: JV Girls 3:15p, JV Boys 4:00p, Varsity Girls 4:30p, Varsity Boys 5:15p, awards after. Course Map:

5K, spike course (almost all grass, 3 areas of gravel/dirt)

RULES for everyone (including spectators): STAY OFF PUTTING GREENS!, do not run through desert/rough areas as you go from place to place, stay out of sand traps, the Rock Bowl is off limits

Please sign up for helping at the Marathon aide station. 

Hope everyone had fun with all the Homecoming activities. We appreciate the efforts to be at the events and represent our team and our school. We are right toward the end of our season for our JV crew. When we hit Region in a week and a half, we would love to have everyone keep running and being part of the team. Those who are planning on traveling with our club to post-season meets need to stay around. And we also plan on taking a full bus up to State for HYPE SQUADS (it's such a great thing to be part of the State travel team - we'll plan on taking about 45 athletes, our 14 competing Varsity and 30'ish others), so you have to be at practice after Region to be part of that. Also, unless you are participating in another sport/activity over the winter, we highly encourage you to keep running with us. We definitely will take some time off in December, but a huge part of growing in running is the consistency of running over the winter, track in the spring, and then linking it all to next year. Also, in early November, we'll be doing both a 1 and 2 mile time trial - it's always pretty cool to see how fast and in-shape we are at the end of a great XC season.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 18). Notice we have a little different minutes and even workouts for our JV and Varsity crews even at the same level. This is to get our JV crews really ready to crush it with a bit of "tapering" for Region while the Varsity will keep higher minutes as they prep for State. Update your minutes from Week 17 here: Weekly Minutes. 

This Week's Schedule: *wear white or bright in the am*

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

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) / afternoon - 3:00p at PVHS (Everyone)

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 - 12:30p at PVHS (White expected, Black and Silver optional - no Fresh or Sophs or JV) 

Saturday: Race - Cedar Invite, see info below

Upcoming Events:

• St. George Marathon Volunteer - Saturday, October 4th. Starting early going through about 2:00p. Meeting at PHVS to carpool up at 5:10a, then we'll run and set up.
• RACE - Region: Tuesday, October 7th at Sand Hollow Golf Course; JV Girls 3:15p, JV Boys 4:00p, Var Girls 4:30p, Var Boys 5:15p, ; bus 12:00 at the HS and then pick up at the MS
• RACE - Divisionals: Tuesday, October 14th at Lakeside Park (Orem); (time depends on our placement at Region) Var Girls 11:00/11:40a, Var Boys 11:20a/12:00p; bus TBA, itinerary TBA (we will leave Monday afternoon and race Tuesday, taking 9 boys and 9 girls)
• RACE - State: Tuesday, October 28th at Sugar House Park (SLC); (time TBA) Var Girls , Var Boys ; bus TBA, itinerary TBA (we will leave Monday afternoon and race Tuesday, taking app. 45 athletes... must continue attending practice to travel)
• get the full schedule here

Youngsters - next Race ?:  ***Join Velocity Kids running club***

Race Report - 

TwiKnight: The Varsity teams headed up to Utah County to race some of the best teams in the state and nation on Friday. The girls finished 12th and the boys 7th. Both teams continue to see growth and look to solidify the Varsity squads as we get ready for Region and State.

Cedar Invite: Congrats to Sydney on the dominant win in the JV Girls division. We had a lot of other great performances with season's bests and big improvements over our first race at Cedar this year. The JV boys took the win led by a 3,4,5 finish from Buns, Tayson, and Nathan. The Varsity guys came up just off the win, finishing 1 point behind DH. Pretty awesome though that our JV squad barely missed beating every other Varsity squad in our region. Our team is amazing! We are so excited to see our continued growth. Check out the huge improvements we had this year from the first race at Cedar to now.

Alumni Report - Trey had a very strong race for UVU out at the Gans Creek Classic (Missouri). He placed 4th for UVU and is really have a great season for the Wolverines.

PVXC Thought of the Week: "You can't ride a (Panther) by grabbing its tail. Sit in the back for too long, and you'll get jostled around, cut off, and spit out the back in a vicious cycle. When the decisive move comes, you need to be close enough to respond."

-post from "the running effect"

We've focused a lot of different things this year and really worked to get our bodies and minds ready to grow and do our best. Think of all the things we've done. Everyone of them is a piece of the puzzle. Now we hit "Championship Season". This is the best time of the year! We don't need to worry about times, PRs, struggles of the past, or anything else... We've put all those pieces into the puzzle. Now there is just one last piece - and that is racing like a beast! The key to this is COMPETING. The whole goal of our last (few) race(s) is to just beat the person in front of you. Compete, compete, compete. Get out there and get after it. Ride the Panther From the Front! A final piece of the puzzle. PUT IT ALL TOGETHER!

Sept. 22 - 27 (Week 17)

We need this filled out by Sunday night if you haven't yet: season races interest form (JV State, Nike Southwest Regional, Brooks West Regional).

also...

Please sign up for helping at the Marathon aide station.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 17). Keep locked in, many of you are nearing your last couple races. Update your minutes from Week 16 here: Weekly Minutes. 

This Week's Schedule: *wear white or bright in the am*

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

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) / afternoon - 3:00p at PVHS (Everyone)

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 - 12:30p at PVHS (White expected, Black and Silver optional - no Fresh or Sophs) - or Race - TwiKnight, see info below

Saturday: Race - Cedar Invite, see info below

Upcoming Events:

• Homecoming Parade - Wednesday, September 24th in Washington; time TBA. No Bus; be at staging area on 200 E by ?p in uniform top. All athletes encouraged to attend. OTHER HOMECOMING EVENTS: lighting the PV at halftime of the football game on Friday night. We encourage everyone who is not at the meet to participate.
• RACE - TwiKnight: Friday, September 26th at Art Dye Park (American Fork); Varsity Girls 6:00p, Varsity Boys 6:30p; Varsity only; itinerary TBA (we will drive up and back on Friday)
• RACE - Cedar Invite: Saturday, September 27th at Cedar HS; Youngsters Girls 8:00a, Youngster Boys 8:30a, JV Girls 9:00a, JV Boys 9:45a, Var Girls 10:30a, Var Boys 11;15a; bus TBA; everyone that doesn't race at TwiKnight will race here. Please make your plans with dance dates and stuff (remember that only your parents may bring you home if not riding the bus).
• St. George Marathon Volunteer - Saturday, October 4th. Starting early going through about 2:00p. Meeting location and time TBA.
• get the full schedule here

Youngsters - Race: Tuesday, Sept. 23rd, St. James Park, St. George; registration 6:00p, race 6:30p ***Join Velocity Kids running club***

PVXC Thought of the Week: "It's not that I'm so smart, it's just that I stay with problems longer."

-Albert Einstein

Perserverance is something that seems to be lacking among many... Lucky for us, we aren't "many"! We are Renegades, we do that which is different than your normal high school kid... and we persevere. What does that mean? It means we keep at it. And, like Einstein, when faced with a problem, we continue to work on it knowing that through consistent dedication we can figure it out. This part of the season often requires us to dig in a bit and persevere. We've been going for a long time, and it's easy to lose sight of the finish line. We're almost there! Keep digging! Keep pushing! Keep showing up! All the hard work you and your teammates have put in will be worth it. This is just another piece of the puzzle. PUT IT ALL TOGETHER!

Sept. 15 - 20 (Week 16)

Post season races interest form (JV State, Nike Southwest Regional, Brooks West Regional) - please go fill out this form by the end of the week.

We might not get the blog fully updated today... so we've included the main info for now, and check back later.
Please sign up for helping at the Marathon aide station.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 16). We're going to give a solid push this week with some workouts in the afternoon (the temps look very favorable for us. That also lets us get a little more sleep this week, so check the workout blog and this week's schedule for times. Update your minutes from Week 15 here: Weekly Minutes. 

This Week's Schedule: *wear white or bright in the am*

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

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) / afternoon - 3:00p at PVHS (Everyone)

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

Friday: AM - 6:15a at PVHS (Everyone - our main practice on Fridays will usually be in the am, and everyone should be there) / afternoon - 12:30p at PVHS (Black expected, Black and Silver optional - no Fresh or Sophs)

Saturday: 8:00a at TBA (Everyone)

Upcoming Events:

• Homecoming Parade - Wednesday, September 24th in Washington; time TBA. No Bus; be at staging area on 200 E by ?p in uniform top. All athletes encouraged to attend. OTHER HOMECOMING EVENTS: lighting the PV at halftime of the football game on Friday night. We encourage everyone who is not at the meet to participate.
• RACE - TwiKnight: Friday, September 26th at Art Dye Park (American Fork); schedule TBA; Varsity only; itinerary TBA (we will drive up and back on Friday)
• RACE - Cedar Invite: Saturday, September 27th at Cedar HS; schedule TBA (8:00a); bus TBA; everyone that doesn't race at TwiKnight will race here.
• St. George Marathon Volunteer - Saturday, October 4th. Starting early going through about 2:00p. Meeting location and time TBA.
• get the full schedule here

Youngsters - there may be a youth race this week... we'll update here ***Join Velocity Kids running club***

Race Report - 

Hurricane All-Comers: .... Results.

Las Vegas Invite: ... Results.

PVXC Thought of the Week: "The word compete comes from the Latin root 'com' which means 'together' and 'petere' which means 'to rise up; In its truest form, competition is about rising up together."

-Brad Stulberg

This is really a cool lesson when you break it down. What is competition? What does it mean to compete? Often we take it as a challenge, "I've got to beat these people!". If we can think of the word in its truest form, however, and reframe its meaning, compete becomes so much more. Something that can take us to another level. When we race (or even when we practice), we should be competing. We should be rising up together with those around us, making us and everyone around us better. As we approach this week, take a second to reflect back at your latest race (or even how you approach workouts). Are you competing - pushing with those around you to make yourself and everyone else better? Did you challenge yourself to go catch a group in front of you? Have you led your teammates to step up and excel at a new level together? When thinking of competition/competing in this way, you reframe it into something that is no longer intimidating, rather you make it something that takes you (and those around you) to a new and higher level.

Sept. 8 - 13 (Week 15)

This is a great time for a self-check... How are you doing with school? How are you doing with your running? How are you doing with handling the pressures of these and other things? Are there things you could do a little better to see improvements? Have you revisited your WHY lately? What about your goals and our team goals - have you taken some time to evaluate how you are doing at working toward those? Periodic checks on these things and the small self-corrections will help get back on and stay on course before we have major issues and are too far off course for a correction.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 15). Right now is the time when we should be able to feel some major strength coming into our running. We've had a long time to build up and sustain mileage/minutes. We've been putting in some solid workouts. The next step is to challenge yourself to be very brave and release your inhibitions and fears about running fast and let you body and mind do it's thing - the thing you have set it up to do very well! Update your minutes from Week 14 here: Weekly Minutes. 

Who is racing what this week? We are trying to get one or two more hotel rooms for our overnight trip this weekend, but we're not sure if we have them yet. Right now we are maxed out at 44 athletes going up north. We will get everyone info on who is racing this weekend asap. For Wednesday at Hurricane, we would like everyone who didn't race down at Vegas to race. We also would like to open the door for anyone else (particularly our younger runners) to decide if they think racing will help them more or doing the workout Wednesday. Those who would rather race, are more than welcome to do that. We will also maybe share a few more names on Monday at the team meeting of who we'd like to race. 

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; those that are racing Wednesday should probably skip this workout, but could do an easy run on Monday morning instead) / 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: (for now we are planning on doing the workout in the morning... may change) AM - 6:00a at PVHS for workout (White, Black, expected; Silver optional; Maroon can join or wait until afternoon) / afternoon - (we may just move afternoon practice to over at the race, but for now...) 3:00p at PVHS (Everyone) or RACE - HURRICANE ALL-COMERS: Washington Country Legacy Park (Hurricane, at the county fair park); 5:30p; 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) / evening - shake out at the State Course

Saturday: RACE - BORDER WARS: Valley Regional Park (Taylorsville); 9:00a; invited athletes (about 45 members of the team); info below.

Upcoming Events:

• RACE - Hurricane All-Comers: Wednesday, September 10th at Washington County Legacy Park; Youngsters 5:00p, Girls 5:30p, Boys 6:15 (TIME CHANGES!). No Bus; be at the park by 4:45p for warm ups. JV will race here.
• RACE - Border Wars: Saturday, September 13th at Valley Regional Park (Taylorsville); Sr Girls 9:00a, Sr Boys 9:20a, Jr Girls 9:40a, Jr Boys 10:00a, Var Girls 10:20a, Var Boys 10:40a, Championship Girls 11:00a, Championship Boys 11:20a, Soph Girls 11:40a, Soph Boys 12:00p, Fresh Girls 12:40p, Fresh Girls 1:00p. We will be leaving on Friday- Itinerary. We will be taking between 44-48 athletes (that will be between 16-20 girls and 28-32 boys), you will have to be here for all your expected practices.
• Homecoming Parade - Wednesday, September 24th in Washington; time TBA. No Bus; be at staging area on 200 E by ?p in uniform top. All athletes encouraged to attend. OTHER HOMECOMING EVENTS: lighting the PV at halftime of the football game on Friday night. We encourage everyone who is not at the meet to participate.
• RACE - TwiKnight: Friday, September 26th at Art Dye Park (American Fork); schedule TBA; Varsity only; itinerary TBA (we will drive up and back on Friday)
• RACE - Cedar Invite: Saturday, September 27th at Cedar HS; schedule TBA (8:00a); bus TBA; everyone that doesn't race at TwiKnight will race here.
• get the full schedule here

Youngsters - Youngsters race at Hurricane this week. 5:00p, before the HS races at Legacy Park ***Join Velocity Kids running club***

Race Report - 

Dixie All-Comers: It's great that each race we can really highlight some great things that happened! In the girls race, Laura took the DUB! She ran very smart and was able to work up to the front when the opportunity presented itself. Ole continues to run well and was our 2nd girl. Individually, each of the girls ran well on the difficult course. We had Karissa as our 3rd runner, Suzy 4th, and Rylee 5th to round out our scoring. In the boys race, Miles placed 2nd followed by Ian, Tayson, and Joseph W in the 3rd-5th spots. Nathan rounded out our scoring in 10th and was closely followed by Jaxon in 11th for another dominant Panther win. We had some strong runs from our younger guys too: Finn, Zack, and Hudson all finished under 22 on the tough course. Results.

Las Vegas Invite: Temps were great and the racing was great. Team winners: Varsity A Boys, Varsity B Boys, Varsity B Girls, Fr/Soph Small School Girls. It was a lot of fun to see the progress that so many of our team members are making as they are learning to race and push themselves. A few shoutouts: Karissa, Ole, Rylee, Suzy, and Ember continue to make big improvements; it was great to have Vanessa and Carter back racing; the freshman boys (Sebastian, Hudson, Hunter, Bennett, Finn, and Sam) continue to see great progress; and all the rest of you are awesome, too! Results. News.

PVXC Thought of the Week: "Learn your instrument. Practice, practice, practice. Then forget all that and just wail."

-Charlie Parker

Parker was one of the greatest Jazz saxophone players of all time. And he wailed! A Steve Magness (I know, another thing from this dude), post on Insta talks about the science behind why Parker was right. To be great it takes practice. You gotta practice, practice, practice. But then when it comes time to deliver - get out of your own way! You've already practiced; now it is time to shine. I heard one of our teammates talking about how he wants to take a big jump this year (we call it the Junior Jump), and he was wondering out-loud to another teammate about how to do that. He works super hard in practice (and is very consistent) and has been improving his racing, so he evaluated a few other things: sleep, nutrition, etc... All good stuff. But the thing I thought about was the idea of this quote. You are putting in the work, now "forget all that and just wail!" Magness mentions that often "... our brains do the opposite. The inner critic dominates. We overthink, hesitate, or freeze. Thinking gets in the way of doing." So how do we overcome that? Trust the system you've built through practice and allow it to do it's thing. In a race, let go of thoughts and let the system you've built do its thing. This week... JUST WAIL!

*Shout out to the boys for earning a mention on the Dyestat Regional Rankings. We haven't been on here in a few years, so it's pretty cool. But it's a lot cooler to back it up with a great race this weekend!

Sept. 1 - 6 (Week 14)

We are entering a super busy time of our schedule - 4 races in just 2 weeks for some of you! So make sure you are on top of everything you need to be. Thanks for all the help at the car wash. It went very well, and we hope each of you raised some money for your XC expenses. 

If you haven't got the Binderly App (parents and athletes) PLEASE DO. (You can get rid of your track and XC Remind). Create your account (parents and athletes) and connect to Pine View HS and join Cross Country.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 14). Workouts will be kind of all over for the next two weeks as various teammates are getting ready for different races. So, make sure you note where you are at on the workout schedule and get everything in you're supposed to. As we get ready to head on our team overnighter next week, we will really be focusing on our standard of being at practice. We will also be looking for grades to be solid - we will have a grade check this week; each athlete needs to bring a printed copy of your current grades to Coach Decker by Friday (or you won't be eligible to travel next week). Update your minutes from Week 13 here: Weekly Minutes. 

This Week's Schedule:

Monday: AM - 8:00a at Sunrise Valley Park (Everyone) 

Tuesday: AM - 6:15a at PVHS short run and weights (White, Black, Silver expected; Maroon optional) / afternoon - RACE - DIXIE ALL-COMERS: Bloomington Hills North Park (St. George); 6:00p; info below.

Wednesday: AM - 6:15a at PVHS short run and yoga (White, Black, expected; Silver optional; Maroon can join for yoga at 6:45a) / afternoon - 3:00p at PVHS (Everyone)

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 - 12:25p at PVHS (White expected; Black and Silver optional - no sophs/fresh; no Maroon)

Saturday: RACE - LAS VEGAS INVITE: Sunset Park (Las Vegas); 10:00a; bus leaving PVHS at 5:00a; info below. We will need to know by Wednesday if you are able to race or not.

Upcoming Events:

• 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.
• RACE - Las Vegas Invite: Saturday, September 6th at Sunset Park (Las Vegas); schedule (race times are Pacific Time): Var A Boys 7:00a, Var A Girls 7:30a, Fresh/Soph Boys 8:00a, Fresh/Soph Girls 8:35a, Var B Boys 9:10a, Var B Girls 9:45a. Bus will leave PVHS at 5:00a (be there on time). TOP JV BOYS WILL RACE IN VAR A RACE. (Varsity will not be racing)
• RACE - Hurricane All-Comers: Wednesday, September 10th at Washington County Legacy Park; Youngsters 5:00p, Girls 5:45p, Boys 6:30'ish. No Bus; be at the park by 4:45p for warm ups. JV will race here.
• RACE - Border Wars: Saturday, September 13th at Valley Regional Park (Taylorsville); Sr Girls 9:00a, Sr Boys 9:20a, Jr Girls 9:40a, Jr Boys 10:00a, Var Girls 10:20a, Var Boys 10:40a, Championship Girls 11:00a, Championship Boys 11:20a, Soph Girls 11:40a, Soph Boys 12:00p, Fresh Girls 12:40p, Fresh Girls 1:00p. We will be leaving on Friday- Itinerary (updated soon). We will be taking about 48 athletes (that will be between 16-20 girls and 28-32 boys), you will have to be here for all your expected practices to be in consideration for traveling with the team.
• get the full schedule here

Uniform Info & Spirit Pack - Go back to last week's post (spirit pack orders are still open)

Youngsters - ***We are encouraging our Youngsters to join the Velocity Kids running club***. Both this week's Dixie All-Comers and next week's Hurrican All-Comers have youth races. We'd love to see some future Panthers out there. 

Race Report - 

Timpanogos Invite: This was our first big challenge of the year for our Varsity teams and things went okay. And, honestly, okay is better than usual. The Varsity girls took 10th without Avery, so we were pretty pleased to see that result. Emmalee was 21st overall and the 5th 4A girl. Tev had a strong 2nd half to move up to 42nd. Sariah continues to be brave and push herself up the rankings; it was great to have Elin back from injury and running with the team again; and Andi and Sydney continue to make steady and important improvements to help the team. The Varsity boys took 12th. Maybe a little lower than we expected, but we still saw some good things. Trevor finish with a top 20 finish (4th 4A). Bender and Jake went 40th and 45th. Benji hanged in on a tough day and Nate is working back from his injuries, and they took 96th and 99th. And Liam was just back in 102nd. The JV guys took 3rd and were led by a strong race from Mason who took 2nd. Then Kyle (11th), Elliot (16th), Brennan (26th), and Tyler (27th) rounded out our scoring. Results. News.

Alumni Report - 

Trey and Bridger both ran this past weekend's UVU Invite in Orem. Trey is looking very strong for a Varsity spot for the Wolverines this year as he took 4th for the team. Bridger had a great first collegiate race and says he's loving running in college and that it is tough!

PVXC Thought of the Week: "All you can do is stay focused and stay on your game."

-Brad Stulberg

So maybe a little longer discussion here because we won't have team meeting on Monday (so stay with my train of thought and stay focused). This info is taken from a Stulberg post about an event that took place at the US Open (tennis) the other day. So apparently, in a tough match, Taylor Townshend (who was a big underdog) won a pretty lucky point that hit the net and then dropped in against Jelena Ostapenko. Ostapenko thought Townshend should have acknowledged the lucky shot and apologized (tennis etiquette, I guess). But Townshend didn't. Townshend went on to win the match, and after Ostapenko confronted her about the lucky point thing and was pretty upset. The teachable moment for us comes from Townshend's response which included her focusing on what she could control - her game and composure - and not getting caught up in all the distractions, name calling, and extra stuff that was happening around the incident. In fact, Townshend went on to beat her next heavily favored opponent as well! The lesson (from Stulberg's post)... "RESPOND NOT REACT. When things don't go to plan... You can react and lose your cool, as Ostapenko did. Or you can respond and stay locked in, as Townshend did. Reacting is rash. You go on tilt. Responding is deliberate. You stay focused." This is so huge in running (practices, workouts, races) because rarely will everything go right. Ask Jake about getting spiked last week. Ask Mason about having to run JV races while you're a top Varsity guy. Ask our crew that is working through injuries right now. Ask those who get a cold, have a bad day at school, have an unexpected tragedy, forgot their uniform, had the weather go crazy hot, or whatever... No matter the case, when you react, you've let something out of your control take over. When you respond, you stay in control, you refocus, and you do what you're able to do. And usually, things end up being pretty okay (or even better than okay).

So here's the challenge part - go back to the last time you reacted to something and think about how you could have responded instead. Even go to the next step and run through some visualization of bad things happening (maybe in a race or something) and plan out how you are going to respond and keep things under control rather than react and lose the control.