Nov 12 - 17 (Week 24)

Well... here we go!  Pretty exciting week; let's go do great things.

Purpose of the week's workouts - Everything has built to this... minutes are down and we do a few short "workouts" to hit some race pace stuff to remind the body of the feel.

...AM RUN REMINDER...
for all morning runs (long, normal, short), you MUST be wearing white or bright
even in the cooler temps with sweats and jackets, your outer layer MUST be white or bright

Here's our schedule for the week - 

Monday: 6:45a at the HS for Levels 2,3,4.  Afternoon practice practice at 3:00p.  Required for everyone.

Tuesday: Morning practice: 6:45a short recovery run (no weights). Required for Levels 2,3,4 (no Level 1s).  Afternoon practice at 3:00p.  Required for everyone.  

Wednesday: 6:45a at the HS for Levels 3,4 (No Fresh or Sophies).  Afternoon practice at 3:00p. Required for everyone.  

Thursday: Morning practice: 6:45a short recovery run (no weights). Required for Levels 2,3,4 (no Level 1s).  Afternoon practice at 3:00p. Required for everyone.  

Friday: AM practice will be at the hotel.  Afternoon practice will be at the course.

Saturday: Race - Nike Southwest.

Banquet - Thanks so much for all those who helped with the banquet - organization and set up, bringing food, the video, clean up, and everything else.

Phoenix - We are leaving Thursday at noon from the HS.  Freshman will need to arrange to get a ride to the HS.  Everyone needs to get Thursday afternoon and Friday excused by your parent/guardian.  An itinerary will be coming home Monday.

Foot Locker - If you are planning on running Foot Locker in Cali on Dec. 1, you need to register soon and get your hotels/travel arranged.  Today (Sunday) is the final day for the $20 registration, it goes up to $40 or $50 after today.  That is all on you, but we'll keep training you.

2 Week Break - After the season, we will enter a mandatory 2 week break and resume running Dec. 17.  During the break, we would like to rest up and heal and get our minds off running, but we would also like to stay active.  We will lift a few times, play some frisbee, and do some yoga.

Final Surge - Although we have finished our "official" minutes for the season, please keep using Final Surge and keep track of your runs.  Tracking your runs, shoe mileage, eating, heart rate, etc. can be a very helpful tool to your progress.

Grades - Thanks for getting your grades in... On Monday, everyone who had a lower grade(s) needs to bring another print out showing improvement (whether the grade is updated or you get a note and signature from the teacher that the grade is coming up) - REQUIRED for those that had Cs and below.

Thought of the Week: "Don't be afraid to give up the good to go for the great."

-Steve Prefontaine

A classic from Pre.  This is the week, this is the race to just let it all go.  You all have worked so hard and have earned the right to have your very best race ever.  So go and get it.

and remember the ideas Coach Roberts talked about on Tuesday... 

As time/distance increases our intensity increases.

Have you draw out your graph and put your goals and targets in the top right corner?

Nov 5 - 10 (Week 23)

Things are really rolling for us after a great run at the Autumn Classic.  This is a pretty big week for workouts as we make final preps for Nike.

Purpose of the week's workouts - Minutes are about the same as last week.  We'll hit a lot of race pace stuff the next week and a half.

...AM RUN REMINDER...
for all morning runs (long, normal, short), you MUST be wearing white or bright
even in the cooler temps with sweats and jackets, your outer layer MUST be white or bright

Here's our schedule for the week - 

Monday: 6:15a at the HS for Levels 2,3,4.  This week, we will be running a normal Wed, Fri morning distance on Monday as well (so 20-25mins).  Afternoon practice on Monday this week will be a long run with some specific pace stuff thrown in there..  Practice starts at 3:00p.  Required for everyone.

Tuesday: Morning practice: 6:15a weights and a short recovery run. Required for Levels 2,3,4 (optional for 1).   Afternoon practice at 3:00p.  Required for everyone.  

Wednesday: 6:15a at the HS for Levels 3,4 (No Fresh or Sophies).  Afternoon practice at 3:00p - an important workout. Required for everyone.  

Thursday: Morning practice: 6:15a weights and a short recovery run. Required for Levels 2,3,4 (optional for 1).   Afternoon practice at 3:00p. Required for everyone.  

Friday: 6:15a at the HS for Level 4 (No Fresh - optional for 1, 2 and 3).  Afternoon practice at 3:00p - another workout.  Required for everyone.  

Saturday: Run on your own or organize your own group run.

Banquet - The Team Banquet will be held on Monday, Nov. 5th at 6:00p (but we are just going to say 5:45 so the food is there and we are ready to roll at 6:00!).  We will be honoring all our athletes.  Family is invited.
Food assignments for the Soup Bar: Freshmen - Pot of soup (your choice), Sophomores - 2 dozen rolls, Juniors - Salad (w/ serving utensils and dressing if needed), Seniors - desert (enough for 24 people)

Phoenix - If you haven't paid the rest of your money please do.  The second payment for the Nike trip will be $100.  Venmo code if you want to try and use it to finish up your payments @Dave-Holt77
We are looking for a few more chaperones.  Still looking for a mom (aunt, grandma) to join us.  No cost for chaperones... other than food and your sanity.
Athletes - you need to get the "Participation Release" form in.  They will be sent to Nike on Monday - no form, no race!

Foot Locker - If you are planning on running Foot Locker in Cali on Dec. 1, you need to register soon and get your hotels/travel arranged.  That is all on you, but we'll keep training you.

2 Week Break - After the season, we will enter a mandatory 2 week break and resume running Dec. 17.  During the break, we would like to rest up and heal and get our minds off running, but we would also like to stay active.  We will lift a few times, play some frisbee, and do some yoga.

Final Surge - Although we have finished our "official" minutes for the season, please keep using Final Surge and keep track of your runs.  Tracking your runs, shoe mileage, eating, heart rate, etc. can be a very helpful tool to your progress.

Autumn Classic - Great job at the races on Thursday!  Not a big Youngster presence, but that didn't stop Little B from running a very strong race and taking the W.  Next up was the ladies.  We ran very strong from front group all the way through.  Alli and Jess led throughout the race and ended up with a 1-2 finish at a new school record 11:00 and 11:08.  Add in Rylee's 11:40 from the night before, Sylvia at 11:49, and Gracie and Jada at 11:52, our ave time was 11:30 and placed us 2nd in the nation.  Taking Alli and Gracie's times, plus Pyper at 11:53, Jenna 12:07, and Sarah at 12:30 and the Sophomore girls are ranked the #1 Sophomore squad in the US.  There were a lot of other great races as well; among the best were Kylee and Madeline's very strong runs.  On the boys side, Julien won with a 9:45, Cooper followed with a huge race at a 9:51, next was Boston and Scottie at 10:00, and then Nathan finishing up the scoring with a 10:05.  These great times brought an average of 9:56 and put us in 7th in the nation.  Evan, Caleb, and Tyler were some of the other guys who also had great races.

Grades - We are going to be looking at your grades this week.  Please bring a print out of them to practice by Wednesday.  If there is a problem, we'll work on some things and get them headed in the right direction by Nike to go on the trip.

Thought of the Week: 7 ways to Conquer Fear from Tim S. Marshall
1- Stop overthinking
2- Focus on your strength
3- Visualize where you want to be
4- Be you
5- Let go of past failures
6- Take challenges head on
7- Maintain a "can do" mindset
Pretty good stuff here.  We all run into fear, and that fear holds us back from being our best selves.  Working on one or more of these ideas could be the key to helping you push through the fears that we create for ourselves and help you take a step in a positive direction to doing all the great things that you deserve to do.

Oct 29 - Nov 3 (Week 22)

It's tough to get back up after being so high and pumped for State and the inevitable slump that comes after.  But we've started to get back into a groove and a rhythm.  Keep pushing and thinking about your WHY... why do I run, why do I do this?  Is it for personal growth, for the team, to be able to eat extra ice cream, whatever?... let that why drive you to keep pushing.

Purpose of the week's workouts - Minutes are down a little from last week.  We will get two or three good workouts in with the hill circuit, 2 mile race on Thursday and maybe some pace stuff on Saturday.

...AM RUN REMINDER...
for all morning runs (long, normal, short), you MUST be wearing white or bright
even in the cooler temps with sweats and jackets, your outer layer MUST be white or bright

Here's our schedule for the week - 

Monday: 6:15a at the HS for Levels 2,3,4.  This week, we will be running a normal Wed, Fri morning distance on Monday as well (so 20-25mins).  Afternoon practice on Monday this week will a hill circuit.  Practice starts at 3:00p.  Required for everyone.

Tuesday: Morning practice: 6:15a weights and a short recovery run. Required for Levels 2,3,4 (optional for 1).   Afternoon practice at 3:00p.  Required for everyone.  

Wednesday: 6:15a at the HS for Levels 3,4 (No Fresh or Sophies).  Afternoon practice at 3:00p.  Required for everyone.  This will be our Halloween Run... wear a costume that you can run in and bring $1 for ice cream at Arctic Circle.

Thursday: Morning practice: 6:15a weights and a short recovery run. Required for Levels 2,3,4 (optional for 1).   No afternoon practice as we will be racing tonight.  RACE - Autumn Classic at DHHS track.  This is a 3200 on the track under the lights!  MS will begin at 6:30p, Girls at 7:00 and guys just after.  Be to DHHS by 6:15 to get into heats and warmed up.

Friday: 6:15a at the HS for Level 4 (No Fresh - optional for 1, 2 and 3).  Afternoon practice at 3:00p.  Required for everyone.  

Saturday: We will decide if we are having a workout or just a run on Friday.  So more info TBA.

Banquet - The Team Banquet will be held on Monday, Nov. 5th at 6:00p (but we are just going to say 5:45 so the food is there and we are ready to roll at 6:00!).  We will be honoring all our athletes.  Family is invited.
Food assignments for the Soup Bar: Freshmen - Pot of soup (your choice), Sophomores - 2 dozen rolls, Juniors - Salad (w/ serving utensils and dressing if needed), Seniors - desert (enough for 24 people)

Phoenix - The second payment for the Nike trip will be $100.  The payment will be due on Nov. 1st.  I have set up a Venmo if you want to try and use it to finish up your payments @Dave-Holt77
We are looking for a few more chaperones.  Right now we have 2 dads and a mom.  We could use another mom (to room with the one who is going).  And we could also use another set or two of parents or a combo of 2 dads / 2 moms.  But we do need a few more!  No cost for chaperones... other than food and your sanity.
Athletes - you need to get the "Participation Release" that you were given at practice on Monday turned in.  This needs to be turned in by Tuesday.

Foot Locker - If you are planning on running Foot Locker in Cali on Dec. 1, you need to register soon and get your hotels/travel arranged.  That is all on you, but we'll keep training you.

2 Week Break - After the season, we will enter a mandatory 2 week break and resume running Dec. 17.  During the break, we would like to rest up and heal and get our minds off running, but we would also like to stay active.  We will lift a few times, play some frisbee, and do some yoga.

Final Surge - Although we have finished our "official" minutes for the season, please keep using Final Surge and keep track of your runs.  Tracking your runs, shoe mileage, eating, heart rate, etc. can be a very helpful tool to your progress.

Week 19 Athletes of the Week - 
Tough at Practice - Mikey, Sr. Alright, I can't remember if this was Mikey or Rylee, and then the other one is the other one!  So Mikey, he's a great guy and a super hard worker.
Team Builder - Rylee, Sr. Ends her Senior on a high note with great races at Region and State.
Performance - Julien, Sr.  State Champ... okay, okay!

Thought of the Week: "The product of partial and inconsistent effort is inconsistent and mediocre results.  Be consistent and purposeful when you train and you will garner consistent and successful results.  Which results do you want?  A thought next time you feel lazy and have a choice to train or be lazy."
-Chris Solinsky
This quote is a an example of not only why I'm a huge Solinsky fan, but also why he accomplished so much.  Solinsky seemed to never have taken the lazy road.  He worked hard every day.  And even with ups and downs, he consistently improved - until one day... a huge breakthrough.  One of the greatest signs of a maturing life is an understanding of this idea - what you want in the future is gained through consistency; EVERY DAY pushing yourself to do your best.

Rankings: Final Milesplit Utah Rankings
boys
girls

Oct. 22 - 27 (Week 21)

An awesome day to be a Panther.  Thanks for all the support from family and friends.  And thanks for all the hard work from all our PVXC'ers.  Like many things in life, it wasn't perfect, but it was pretty dang close.  Some of our very best races individually, and definitely our best team races took place at State.  It's a testament to a selfless and caring team that put others above themselves.

Purpose of the week's workouts - This week we will be back to some good minutes and workouts.  We will be working in a long run and some hill stuff, and also some pace work.  Our goal: get ready for Nike!

...AM RUN REMINDER...
for all morning runs (long, normal, short), you MUST be wearing white or bright
even in the cooler temps with sweats and jackets, your outer layer MUST be white or bright

Here's our schedule for the week - 

Monday: 6:15a at the HS for Levels 2,3,4.  This week, we will be running a normal Wed, Fri morning distance on Monday as well (so 20-25mins).  Afternoon practice on Monday this week will a long run.  Practice starts at 3:00p.  Required for everyone.

Tuesday: Morning practice: 6:15a weights and a short recovery run. Required for Levels 2,3,4 (optional for 1).   Afternoon practice at 3:00p.  Required for everyone.  

Wednesday: 6:15a at the HS for Levels 3,4 (No Fresh or Sophies).  Afternoon practice at 3:00p.  Required for everyone.

Thursday: Morning practice: 6:15a weights and a short recovery run. Required for Levels 2,3,4 (optional for 1).   Afternoon practice at 3:00p.  Required for everyone.  

Friday: 6:15a at the HS for Level 4 (No Fresh - optional for 1, 2 and 3).  Afternoon practice at 3:00p.  Required for everyone.  

Saturday: Group long run for those that can attend, otherwise run on own.

State Recap - Can't complain when both teams set new school records for team time!  It was a great State meet for the Panthers.  The girls started us out very well.  We knew we had a big battle on our hands to take down a top 10 ranked DH team and would have to run our very best.  Well, we did run our very best and even led for nearly 2 miles, but we fell just a little short, but it was a race every Panther can be proud of.  Alli ran well with the front group, until eventual champion Anna Martin from Lehi pulled away as she eventually set an all-time Utah state record.  Alli continued to dig and pushed through for a new school record of 18:13.8 and a 4th place finish.  Despite feeling the effects of a some illness, Jessica, pushed strong in the front of the pack and ran to a strong 7th place finish.  Rylee also ran very well (her best race of the year) to finish 2nd Team All-State in 12th place.  Gracie, Pyper, and Sylvia dug deep and finished in the 27th, 29th, and 31st scoring positions; they were followed by Addi's 40th place finish which displaced all but 2 teams' scorers.  We are all very proud of this group.  Our Seniors (Rylee, Sylvia, and Addi) have all had an affect on this team that cannot be measured.  Thank your for your commitment, leadership, and love of this team.  You ladies are the best!  We are proud that you are able to hold your heads up high and say you were on the best teams ever in PV history.

                                 Team            Name             Overall   Yr     Time   Scoring

1.	741	Alli Baker	4	So	18:13.8	4
2.	744	Jessica Hill	7	Jr	18:33.8	7
3.	743	Rylee Holt	12	Sr	19:06.7	11
4.	742	Gracie Clements	28	So	19:39.2	27
5.	746	Pyper Holt	30	So	19:42.1	29
6.	745	Sylvia Brown	32	Sr	19:44.6	31
7.	740	Addi Baker	43	Sr	20:10.0	40

1.	Desert Hills HS	5,	6,	13,	15,	16,	(18),	(36)	55
2.	Pine View HS	4,	7,	11,	27,	29,	(31),	(40)	78
3.	Ogden HS	10,	14,	22,	23,	33,	(64),	(71)	102
4.	Mountain View HS	2,	19,	24,	35,	44,	(53),	(57)	124
5.	Cedar HS	8,	28,	30,	43,	45,	(46),	(55)	154
6.	Hurricane HS	12,	20,	50,	60,	70,	(82),	(90)	212
7.	Ridgeline HS	17,	21,	54,	67,	68,	(79),	(81)	227
8.	Stansbury HS	41,	42,	48,	58,	65,	(73),	(75)	254
9.	Bear River HS	26,	32,	52,	66,	78,	(87),	(96)	254
10.	Park City HS	25,	37,	51,	61,	84,	(98)		258
11.	Lehi HS	1,	9,	76,	91,	103,	(110)		280
12.	Green Canyon HS	39,	47,	62,	69,	80,	(101),	(108)	297
13.	Spanish Fork HS	34,	59,	72,	86,	89,	(92),	(95)	340
14.	Bonneville HS	38,	49,	74,	97,	104,	(106),	(109)	362
15.	Sky View HS	3,	83,	88,	93,	99,	(100),	(105)	366
16.	Uintah HS	56,	63,	77,	85,	94,	(102),	(107)	375

The guys then picked up on ladies' momentum and ran a tremendous race.  A large pack of 9-10 guys was in the lead including Nathan and Julien.  Then a very big swarm of guys followed which included all our scorers.  For nearly two miles, the race stayed this way with a solid consistent pace.  Then at just over 2 miles, the lead pack fractured and Nathan and Julien found themselves at the front of the race with two others.  Nathan led, then Julien took over.  For the final 600 meters, Julien developed a slight lead and was able to push to victory becoming our 4th ever PV individual champion in our 2nd fastest time ever at 15:42.2.  Nathan was not far behind, placing 4th in a time only 4 PVXC'ers have ever beaten at 15:51.1.  It was a tremendous start for us, but we weren't finished.  Scottie came in strong at 15th (13th scoring), followed by Cooper in 21st (earning a 3rd Team All-State), and Mikey not far behind in 24th.  And Luke and Bostons' places displaced every teams' 5th runner.  Like the ladies, our Senior boys have so much to be proud of.  Last spring we had serious discussions about what this team could do and the hard work it would take to do it.  And these Srs. really stepped up to lead the team and bring it together in winning a state title, recording our best state time in school history, and tying the largest margin of victory (at 66 points) of any team in any division since at least 1997.

1.	736	Julien Canales	1	Sr	15:42.2	1
2.	733	Nathan Beitler	4	Sr	15:51.1	4
3.	735	Scottie Bushar	15	So	16:13.3	13
4.	738	Cooper Despain	21	Sr	16:21.4	19
5.	739	Michael Abegglen	24	Sr	16:26.4	22
6.	737	Luke Huddleston	53	Jr	16:51.8	48
7.	734	Boston Horspool	54	So	16:52.2	49

1.	Pine View HS	1,	4,	13,	19,	22,	(48),	(49)	59
2.	Canyon View HS	2,	18,	21,	31,	53,	(63),	(71)	125
3.	Mountain View HS	11,	16,	28,	35,	51,	(66),	(72)	141
4.	Stansbury HS	3,	20,	32,	36,	52,	(86),	(87)	143
5.	Hurricane HS	6,	9,	15,	54,	70,	(76),	(97)	154
6.	Desert Hills HS	8,	25,	27,	55,	57,	(59),	(79)	172
7.	Orem HS	10,	14,	43,	45,	60,	(62),	(64)	172
8.	Bonneville HS	5,	12,	23,	68,	108,	(110),	(112)	216
9.	Ridgeline HS	34,	37,	39,	40,	69,	(81),	(107)	219
10.	Salem Hills HS	30,	33,	41,	50,	89,	(96),	(100)	243
11.	Spanish Fork HS	7,	38,	58,	61,	88,	(90),	(99)	252
12.	Ogden HS	26,	42,	67,	78,	80,	(82),	(101)	293
13.	Park City HS	46,	47,	65,	73,	75,	(93),	(105)	306
14.	Logan HS	17,	44,	83,	85,	98,	(102),	(103)	327
15.	Green Canyon HS	24,	56,	77,	84,	91,	(92),	(95)	332
16.	Bear River HS	29,	74,	94,	104,	106,	(109),	(111)	407

And also, if you haven't paid your $25 for State hotels, please do.

Phoenix - The second payment for the Nike trip will be $100.  The payment will be due on Nov. 1st.  We do have a few spots left.

Weekly minutes can be found here.  Although we have finished our "official" minutes for the season, please keep using Final Surge and keep track of your runs.  Tracking your runs, shoe mileage, eating, heart rate, etc. can be a very helpful tool to your progress.

Week 18 Athletes of the Week - 
Tough at Practice - Ashlee, Jr.  Ashlee has dealt with injuries clear back since last season, but she has been determined to come back and push herself and her team.
Team Builder - Jenessa, Jr.  Throughout the season, Jenessa's great attitude and personality has helped bring the team together.
Performance - Jessica, Jr. Region Champ! That's kind of a big deal.  Great job Jess.

Thought of the Week: "The journey is never ending.  There's always going to be growth, improvement, adversity; you just gotta take it all in and do what's right, continue to grow, continue to live in the moment."
-Antonio Brown
One of the things we hear most often after State is, "You guys are still running?  Don't you ever take time off?" Well... no! State, or Region, or whatever, is just part of the journey of running and of life.  We'll take some down time from running eventually (in December), but the journey really is never ending.  In running and life, you're either growing and improving or you're not (and you decide what that means).  So no, we don't take time off now; we continue to grow and improve toward the next target.

State News Articles -
St. George News Boys
St. George News Girls
Spectrum Boys
Spectrum Girls
Deseret News
Milesplit Boys race video
Milesplit Julien interview
Milesplit Girls race video
Dyestat