Week of July 1-6 (Week 5)

Hey! If you're going to camp, you better get your paperwork in tomorrow! Hey! If you're not sure if you going to camp, make your decision (hopefully "YES!") and get your paperwork in tomorrow!
Did we use enough exclamations? Probably. Did we get our point across? Hopefully. Whether it is because you were gone last week, not sure if you were going, or just lazy, please have your Camp Contract at practice to turn in tomorrow (or email it to Coach Holt or even take a pic of it and text it). Also, take a look at this spreadsheet to see if you've turned your stuff in or if you need to do some things. 
We really want everyone to come to camp. It is when we really come together as a team and form our bond that we build our season on. Please come join us.

Purpose of the week's workouts - If you haven't noticed, we are continuing to build up our minutes. This continual build is why, physically, the summer is the most important time of year for XC. You must be running and building up your running. So, KEEP IT UP!
Last week we discussed shoes and their importance in injury prevention. This week we'll mention mental toughness. You're not always going to have someone pushing you (sometimes literally) along. Take a chance this week to practice your mental toughness and dig in a little more than your normally would. Distance running is a very tough sport physically and mentally, and you must take time to practice the mental side as well as the physical.

Theme Week!
Monday - PVXC (or PV) GEAR
 Tuesday - Other Schools gear
Wednesday - Neon
Thursday - America (red, white, blue)
Friday - Rainbow (wear all one color and the team will be a rainbow)

Here's our schedule for the week - (most practices will run from 7:00a to around 9:00a, unless noted)

Monday: 7:00a at Washington Elementary for everyone.   

Tuesday: 7:00a at Washington Elementary for everyone.  NO Youth Summer Club this week.
   afternoon run: 3:00p at Kylee's - 2288 E 575 N, St. George

Wednesday: 7:00a at Washington Elementary for everyone. 

Thursday: 7:00a at Washington Elementary for everyone.
   afternoon run on your own.

Friday: 7:00a location To Be Announced for everyone. 

Saturday: Run on your own or make a group run.

Weekly Challenge - (will be posted when we hear it)

Run-a-Thon - Will be held Friday, July 12th at PVHS. We will run from 10:00a through 10:00p (you don't run that whole time, but the team does). The run-a-thon is a great team building experience and a great way for you to raise $ for your own XC expenses. Fundraising paperwork will sent home from practice soon. We will need to know who is participating by next Monday (a firm commitment). Please do your best to attend.

For those just joining us, or if you need info about any of the following, review the past few weeks' posts: Final Surge, Levels, School Registration Requirements, YOUNGSTERS and Summer Running Club.

High Altitude Camp - Please see post dedicated to Camp from a few weeks ago.  Very important info.

Week 4 Athletes of the Week - (we will come back and update these after they are announced on Monday)
Tough at Practice - .
Team Builder -
Performance - 

Thought of the Week: "People ask me what's my secret: I keep working even when no one is looking."
-Darik Alexander
Okay, last week we lied; there is a secret! And this is it. There will be times when no one is watching and you might wonder if it is a good time to just chill a little - maybe be late to practice, not work as hard on your drills, take a few minutes off the run, or even not run at all. We will tell you for sure, that these times that no one is watching are really the difference makers. They are the moments that will really test your mental strength and your willingness to give your very best. This week, dig in and give your best, even when it feels like no one is watching.

Week of June 24-29 (Week 4)

I don't know if it's a good thing or bad thing, but the summer is flying by. We are already going into our 4th week of practice and hopefully seeing the results of consistent running. If you've been a little slack, or unable to practice for any reason, let's just get back into it and start working again. Missing a little time really isn't a huge deal, but when we miss and then don't get started again real fitness is lost and we are afraid to get going again because we feel that we are behind where were "supposed" to be. So just come on back out and get started up again. 

Purpose of the week's workouts - We're continuing on our Foundation phase of training. We will continue to build up our long runs and bring in a little more tempo work this week. We will also be changing our time for weights and adding in a second run (a double) for some athletes. We will move weights to 3:00p on Tuesdays and Thursdays. We know that for some people this might make it tough to attend, but, like everything, just do your best. And we will be adding a double (a short afternoon run) for Levels 2,3,4 (for explanation of Levels, go here and read the intro). These early season doubles help us start to work through some of the heat we have to deal with once school starts as well as gaining a little more fitness. (Afternoon weights are for everyone, runs are for Levels 2,3,4 and optional for Level 1s; if you can't make afternoon practice, still get your run in for Levels 2,3,4.)
Last week we mentioned recovery with food, water, and rest. This week, we would like to mention shoes. There isn't a lot of equipment you need for running, but you do need a decent pair (or two) of shoes. The best thing to do for running shoes is to go get fit at a running specialty store. They will teach you the best shoes for your running style and let you try on many pairs. It is important that you don't just choose a running shoe because it looks the best or is the most inexpensive; you need a shoe that fits your foot correctly. And getting a second pair of shoes that you can rotate with is always a good idea. Of course, this costs more - so maybe buying a pair now and another pair in a month or buying a pair while your current pair is still in good shape might help mitigate this cost - but having multiple pairs of running shoes will actually cost less in the long run because your shoes will last longer and you will be much less likely to end up with an overuse injury if you are rotating multiple pairs of good running shoes.

IF YOU HAVE PINE VIEW GEAR, WEAR IT TO PRACTICE! 

Here's our schedule for the week - (most practices will run from 7:00a to around 9:00a, unless noted)

Monday: 7:00a at Washington Elementary for everyone.   

Tuesday: 7:00a at Washington Elementary for everyone.  Youth Summer Club at 8:30-9:45 - please do your best to attend on Tuesdays; we need your help with running club.  Those bringing treats please get them ready.
   afternoon weights and run: 3:00p at PVHS

Wednesday: 7:00a at Washington Elementary for everyone. 

Thursday: 7:00a at Washington Elementary for everyone.
   afternoon weights and run: 3:00p at PVHS

Friday: 7:00a at Coral Canyon Heritage Park for everyone. 

Saturday: Run on your own or make a group run.

Weekly Challenge - (will be posted when we hear it)

We'll leave these reminders up here for a bit:

Schedule -  2019 Schedule . Take a look, particularly the summer events:
Team Goal Setting BBQ on Monday, June 17th at 6:00p - location: 199 E Pleasant View Lane, Time: 6:00p, bring: food assignment - Fresh girls: Choco milk, Fresh boys: salad, Sophs: dessert, Juniors: hamburger buns, Seniors: fruit; swimsuit and a towel.
Run-a-Thon (which has been moved to the summer) on July 12-13th
High Altitude Camp 7/29-8/1 on Cedar Mountain - $90 will be due in the next couple weeks
Car Wash (not a confirmed date yet) on August 10th
We really want everyone to be at these events, so do your very best to be there.

For those just joining us, or if you need info about any of the following, review the past few weeks' posts: Final Surge, Levels, School Registration Requirements, YOUNGSTERS and Summer Running Club.

High Altitude Camp - Please see post dedicated to Camp from last week.  Very important info.

Week 3 Athletes of the Week - (we will come back and update these after they are announced on Monday)
Tough at Practice - .
Team Builder -
Performance - 

Thought of the Week: "More and more I find the training process to be simple. And precisely because it is simple, with no shortcuts, far too hard for many."
-Stephen Seiler
Wow! Just wow! I just saw this quote the other day, and I absolutely love it. One of my fav running books has a character to whom people always ask what is the secret of running. The idea of this "secret" is that there is some fast tracked shortcut that will make you an amazing runner. Ultimately, through the book, we learn that there is no secret. The only thing that makes you an amazing runner is working hard with consistency. And there it is... training is simple. In fact, I'll combine this with another quote from Brad Stulberg who says, "Work hard. Rest. Repeat. Be patient. It's as simple and as hard as that." To become your best self as a runner, there is no "secret", just get out there and do what you're supposed to do. Our program will make you a great runner if you follow it. But because we always want a shortcut or some magic "secret" to become great, sometimes we aren't willing to do the small and simple things that are really the key to becoming great. So there it is... every school, every team, every runner, anyone can follow the PVXC "secret" now. Just go work hard everyday and have fun while you doing it and you'll become great!

Camp Info

It's time to get ready for High Altitude Camp!  For those new to the team or who haven't been, the purpose of the camp is to bring our team together after a great summer and prepare for the racing season as school is about to start.  We run, have instructional classes, hang out, play lots of games, get to know each other, and just have a great time.

We really, really want everyone on the team to come!

• Dates: July 29th (Monday) - Aug 1st (Thursday)
• Location: Deer Haven Campground (up Cedar Canyon)
• Cost: $90 - includes campground, transportation, camp shirt, food / pay via Venmo (@Dave-Holt77) or cash (no checks please) - This camp is through the PVXCTrack Club not PVHS, don't pay to the HS
• Payment and Camp Contract Paper due by next Friday, June 28

You do need to have your registermyathlete and physical complete by the time we go to camp, so get going on those.

Week of June 17-22 (Week 3)

Another good week of practice.  Good job to those who got their runs in all week - especially those who were out of town or not able to be at practice and still did their runs.  Please plan on being to the team goal setting bbq on Monday (info below).  It is a pretty big deal and we want everyone who can to participate.

Purpose of the week's workouts - We're continuing on our Foundation phase of training.  You may have noticed that you may have been a little more worn down with the runs in week 2 than you were in week 1.  That is all part of the process, and makes it all the more important to be recovering effectively every day.  The most important tools for recovery: rest and fuel.  Make sure you are getting plenty of sleep every night.  Even in the summer, you should be teaching your body to go to bed at a healthy time (try for 8-10 hours of sleep per night).  Then refuel with healthy eating and drinking.  Eat plenty of healthy food - high proteins, natural sugars, good carbs; and drink a lot of water - 100+ oz. per day.

IF YOU HAVE PINE VIEW GEAR, WEAR IT TO PRACTICE! 

Here's our schedule for the week - (most practices will run from 7:00a to around 9:00a, unless noted)

Monday: 7:00a at Washington Elementary for everyone.   

Tuesday: 7:00a at Washington Elementary for everyone.  Youth Summer Club at 8:30-9:45 - please do your best to attend on Tuesdays; we need your help with running club.  Those bringing treats please get them ready.
   weights: time after morning practice, place PVHS

Wednesday: 7:00a at Washington Elementary for everyone. 

Thursday: 7:00a at Washington Elementary for everyone.
   weights: time after morning practice, place PVHS

Friday: 7:00a at Confluence Trailhead by the Dixie Center for everyone. 

Saturday: Run on your own or make a group run.

Weekly Challenge - Find one of your strengths and share with a teammate.

We'll leave these reminders up here for a bit:

Schedule -  2019 Schedule . Take a look, particularly the summer events:
Team Goal Setting BBQ on Monday, June 17th at 6:00p - location: 199 E Pleasant View Lane, Time: 6:00p, bring: food assignment - Fresh girls: Choco milk, Fresh boys: salad, Sophs: dessert, Juniors: hamburger buns, Seniors: fruit; swimsuit and a towel.
Run-a-Thon (which has been moved to the summer) on July 12-13th
High Altitude Camp 7/29-8/1 on Cedar Mountain - $90 will be due in the next couple weeks
Car Wash (not a confirmed date yet) on August 10th
We really want everyone to be at these events, so do your very best to be there.

For those just joining us, or if you need info about any of the following, review the past few weeks' posts: Final Surge, Levels, School Registration Requirements, YOUNGSTERS and Summer Running Club.

Week 2 Athletes of the Week - (we will come back and update these after they are announced on Monday)
Tough at Practice - Ethan Gilmore, Jr. Ethan has been showing a lot of extra commitment this summer and has been getting his runs in nearly everyday even when out of town.
Team Builder - Alli Baker, Jr. Alli was our first team member to be able to name off everyone on the team's names.
Performance - Brinley Peterson, So. Brinley has been running extremely well this summer and looks to build on her very strong track season as we head into XC.

Thought of the Week: "While countless stories end with how to find your passion, in reality, that's just the beginning.  The harder part is learning how to live with it in a productive and sustainable manner.  Before exploring how to nurture the best kind of passion, harmoniously integrate it into you life..."
-Brad Stulberg
We often talk about how important it is to find your reason "why" for your running.  Why are you doing this?  This will help you through some of the tough times of long hot summer runs.  However, finding a reason why and actually living with this passion is sometimes a little tougher than just, "because running is fun," or whatever your reason why is.  To be successful at something as difficult as running (or anything tough in life), it is critical that you learn how to live with this passion.  To me that means, how to work it into your life, how to optimize your time to be the best you can be, and even how to make sure you are taking time to develop other skills in your life as well so that you are a well rounded person who can enjoy many things.

Week of June 10-15 (Week 2)

What a great first week of practice.  It was so nice to have a lot of new faces coming out, and, of course, it was great to see a lot of familiar ones.  As we continue into the summer and life just keeps on being busy, we just want to reiterate our two big mantras of the summer: First, if you are in town, be to practice (and if you're out of town, do your best to get some kind of run in).  And second, whatever you want to achieve in xc is accomplished by the work you do in the summer.  

Purpose of the week's workouts - We continue our Foundation Phase of training.  This week, most of you will see a few more minutes added in (or you will continue to work to get your 20 minutes of continuous running) each day.  We will also add in a little bit of quality running, for those that are ready, in the form of some tempo work.  We are going to try something a little different for our tempos this summer - they will be done in the form of fartleks.  The purpose of this is to make them a little more successful for everyone.  Initially, our paces on tempos will be rough estimates since we haven't run any races.  But essentially, the pace will be about 1-1:20 min(s) slower than what your 5K race pace would be.  We also add in weights on Tuesday and Thursday.  We have yet to finalize a time, yet.  So we will announce that Monday at practice.  The purpose of weights: strength.  Most people really need to work on their general strength and runners are not the exception!  We tend to be more thin and not as strong as we should be.  So, it is very important that we get in the weight room a couple times a week throughout the season.  We have 5 general lifts that we do at high weight/low reps.  And our routine only takes about 30 mins.

IF YOU HAVE PINE VIEW GEAR, WEAR IT TO PRACTICE! 

Here's our schedule for the week - (most practices will run from 7:00a to around 9:00a, unless noted)

Monday: 7:00a at Washington Elementary for everyone.   

Tuesday: 7:00a at Washington Elementary for everyone.  Youth Summer Club at 8:30-9:45 - please do your best to attend on Tuesdays; we need your help with running club.  Those bringing treats please get them ready.
   weights: time after morning practice, place PVHS

Wednesday: 7:00a at Washington Elementary for everyone. 

Thursday: 7:00a at Washington Elementary for everyone.
   weights: time after morning practice, place PVHS

Friday: 7:00a at Middleton Park for everyone. 

Saturday: Run on your own or make a group run.

Weekly Challenge - Finding ways to go the extra mile...
How did you do on last week's challenge? It's never to late to invite someone out to practice and to get to know someone on the team.  So keep working on those ones.
Also, you were asked to learn something about a favorite runner (or get one if you don't have one)... please do this if you haven't yet.

We'll leave these reminders up here for a bit:

Schedule -  2019 Schedule . Take a look, particularly the summer events:
Team Goal Setting BBQ on Monday, June 17th at 6:00p
Run-a-Thon (which has been moved to the summer) on July 12-13th
Car Wash (not a confirmed date yet) on August 10th
We really want everyone to be at these events, so do your very best to be there.

Final Surge - We will once again be using Final Surge to record our running this season.  Those of you have a Final Surge account are all good (maybe just log in and remind yourself how it works).  Those who are new to the team, will need to create an account.  Once you've created an account, you need to email Coach Holt at pineviewxc@gmail.com with your account email so you can be invited to join the team's workout.  There is also a good app you can use to help use Final Surge more effectively.  Keeping updated on Final Surge is a team expectation, so please get registered ASAP.
(By Monday morning, everyone who has emailed/registered should be set up and ready to use Final Surge)

Levels - Each of you needs to get the coaches feedback of what Level of running you would like to do this year.  This choice of your workout level is one of the most important you can make for the season.  Please read about the Levels and think about what is appropriate for you and your Level of commitment and progress (read about Levels and all they entail on our workout doc).  Also please ask your teammates and coaches for advice.  Ultimately, everyone needs to let Coach Holt know your workout Level by mid-week, so Final Surge can be finalized.

School Registration Requirements -
PHYSICAL: if you have yet to do your physical for this coming school year, please get it taken care of very soon.  Here are the physical forms - fill out the first few pages and then have a doctor complete the physical.  Then turn in the finalized forms to the PVHS office.
REGISTERMYATHLETE: Everyone needs to complete the online paperwork found at registermyathlete.com
FEE: Don't worry about paying your $85 participation fee yet.  The district has to finish up it's books for this past school year before it opens up the new season.

YOUNGSTERS - 6th-8th graders are invited to join us for any practices they would like during the summer; so come on out!
We do have Summer Running Club starting this Tuesday for all K-8th graders.  Check out the information in the posts below.

Week 1 Athletes of the Week - (we will come back and update these after they are announced on Monday)
Tough at Practice - Kenny Olsen (Fr.), Kenny has really been pushing hard and running with some of the top guys on the team.
Team Builder - Emma Ward (Jr.), Emma is always getting to know our new team members and bringing everyone together.
Performance - Adri Baker (Fr.), Adri has been working very hard this first week of practice and running very well.

Thought of the Week: "Today, focus on the three things you can control.  Your ATTITUDE, EFFORT, and your ACTIONS.  It doesn't matter what others are doing or who you think is being unfair.  Every day you can focus on being positive, working hard and making others around you better."
-John Gordon
There are always some things out of our control.  Sometimes those things can really frustrate us.  But if we focus on the things that we can control, assuredly, you are going to improve at whatever you are focused on and you will also help those around you succeed as well.

Week of June 3-8 (Week 1)

Wow... It's already time for XC season!  Welcome everyone from the experienced runner to the beginner and from the family that has been involved for 20 years to those that are just getting started with this experience.  What you'll find here is an outline for the week along with some other thoughts to guide our week.  Please take a look at all this information (athletes and parents).  And always remember our theme for the summer - If you are in town, be to practice.  If you are out of town, do your very best to get your run in. - when we follow through with this idea for the busy summer months, each athlete and our program will be ready to great things in the fall!

Purpose of the week's workouts - The first 2 months of the season are based on building an Aerobic Base.  We are going to start referring to this phase as the Foundation Phase because, like all lasting structures, each of us must create a solid foundation to build the rest of the season on.  Cracks in this foundation might be formed by missed days/runs, negative attitudes, not contributing to the building of a team attitude, not getting enough sleep, poor eating habits, and not having the correct running equipment.  These cracks may be small or large, but overtime they will manifest themselves in the form of injury, poor teammate relations, or many other ways.  Any of these negative manifestations will stop an athlete and team from being their best.  And conversely, a strong, solid foundation helps the athlete and team reach as high as possible.  For this reason, THESE SUMMER MONTHS ARE THE MOST IMPORTANT OF ALL XC TRAINING.  REMEMBER, WHATEVER GOALS YOU WANT TO ACHIEVE COME OCTOBER AND BEYOND ARE EARNED IN THE SUMMER!

IF YOU HAVE PINE VIEW GEAR, WEAR IT TO PRACTICE! 

Here's our schedule for the week - (most practices will run from 7:00a to around 9:00a, unless noted)

Monday: 7:00a at Washington Elementary for everyone.  (also Goold Ceremony)

Tuesday: 7:00a at Washington Elementary for everyone.  Youth Summer Club at 8:30-9:45 - please do your best to attend on Tuesdays; we need your help with running club.

Wednesday: 7:00a at Washington Elementary for everyone. 

Thursday: 7:00a at Washington Elementary for everyone. .

Friday: 7:00a at Sullivan Park for everyone. 

Saturday: Run on your own or make a group run.

Each day we will begin our workouts with a new warm up routine called SAM.  It would be great if you would look at this document and the videos that go with it and learn Phase I both Easy and Hard Days as well as the Lunge Matrix and Leg Swings so we can help each other perform these correctly over the next few weeks while we are learning.  (We will do these as warm ups together even though he says to do them after runs.)

Schedule - We have had a few changes to the 2019 Schedule (and we'll probably have a few more).  So take a look, particularly the summer events:
-Team Goal Setting BBQ on Monday, June 17th at 6:00p
-Run-a-Thon (which has been moved to the summer) on July 12-13th
-High Altitude Camp on July 29th-August 1st on Cedar Mountain at Deer Haven Campground (more info coming)
-Car Wash (not a confirmed date yet) on August 10th
We really want everyone to be at these events, so do your very best to be there.

Final Surge - We will once again be using Final Surge to record our running this season.  Those of you have a Final Surge account are all good (maybe just log in and remind yourself how it works).  Those who are new to the team, will need to create an account.  Once you've created an account, you need to email Coach Holt at pineviewxc@gmail.com with your account email so you can be invited to join the team's workout.  There is also a good app you can use to help make Final Surge more effective.  Keeping updated on Final Surge is a team expectation, so please get registered ASAP.
(For those that are registered: please don't add any workouts yet, you will be notified when your workouts are uploaded and you can just go in and edit them.)

Levels - Each of you needs to get the coaches feedback of what Level of running you would like to do this year.  This choice of your workout level is one of the most important you can make for the season.  Please read about the Levels and think about what is appropriate for you and your Level of commitment and progress (read about Levels and all they entail on our workout doc).  Also please ask your teammates and coaches for advice.  Ultimately, everyone needs to let Coach Holt know your workout Level by mid-week, so Final Surge can be finalized.

Communication - get our team text by texting @xcchamps to 81010 and keep checking back here for updates each week.  Also follow us on Instagram and Twitter @pvxctrack

School Registration Requirements -
PHYSICAL: if you have yet to do your physical for this coming school year, please get it taken care of very soon.  Here are the physical forms - fill out the first few pages and then have a doctor complete the physical.  Then turn in the finalized forms to the PVHS office.
REGISTERMYATHLETE: Everyone needs to complete the online paperwork found at registermyathlete.com
FEE: Don't worry about paying your $85 participation fee yet.  The district has to finish up it's books for this past school year before it opens up the new season.

YOUNGSTERS - 6th-8th graders are invited to join us for any practices they would like during the summer; so come on out!
We do have Summer Running Club starting this Tuesday for all K-8th graders.  Check out the information in the posts below.

Thought of the Week: "Willpower is rarely enough.  Design your environment and routine to promote your desired behaviors and make harder your undesired ones.  This includes the people with whom you surround yourself"
-Brad Stulberg

Usually the first couple days (or even weeks) of summer, we are all pretty excited for XC and we get to practice on time, we're sleeping, eating healthy, and have good attitudes because we are pretty stoked for what the season has to offer.  At some point in time, however, this excitement starts to fade - we want to sleep in like 99% of high school kids, it is very hot, we're just kind of feeling lazy, whatever else.  That is why right now, it is very important that you follow the ideas of this quote.  Right now at the beginning of the season and summer, create an environment of success.  Create an environment that is going to get you to achieve the goals you want to earn later in the year.  Remember what we said earlier... NOW IS THE TIME TO BUILD THE SUCCESS YOU WANT LATER.  This point just can't be overemphasized, IF YOU WANT TO BE GOOD LATER, YOU HAVE TO WORK NOW!