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
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
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.
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.
(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.
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.
-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.
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