Week of July 29-Aug 3 (Week 9) and some YOUNGSTER INFO

Running Club - check
24th of July Time Trial - check
On tap next, High Altitude Camp. We will be leaving the HS at noon Monday. It will take us a few minutes to pack and we will be on our way to Deer Haven. 
Camp Info -

• Drivers Info: Map to Deer Haven Campground (for those that are driving, make sure you take Forest Service Road 052 (another map has this road labeled at 072?) a few miles past Woods Ranch further up Cedar Canyon to reach camp; do not take FS 958 from Woods Ranch)
• Leaving from PVHS at Noon 
• Returning - drivers bringing us back from camp, please be at camp around 9:30a Thursday morning, so we can leave around 10:00
• Packing List (remember a copy of your baby picture)

Purpose of the week's workouts - This week we move into the SWEP phase of our training. Speed With Endurance Process is the meat and potatoes of our training. Throughout this phase we will have long intervals at paces just slower than (or at) race pace. These workouts, when done properly and with consistency, turn you into an aerobic beast! We'll have our first SWEP workout Monday with 8K pace repeats. Practice will be at 7:00a at Washington Elementary. Throughout the phase, we'll continue to highlight long runs and some tempoing as well as bringing in Hill Circuits. 
Those who aren't coming to camp, it is very important that you do your runs this week!

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. Leaving for Camp from PVHS at noon.

Tuesday - Thursday: at camp or on your own.

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

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

Weekly Challenge - 

A few things to be looking forward to - please note these events and plan on attending:

Upcoming Schedule -
Team Night at the St. George Running Center - Wednesday, August 7th, at 7:15p. Food, prizes, discounts on shoes.
Desert Relays - Friday, August 9th, at 6:00p at Bloomington Hills North Park. THIS IS A RACE AND NEEDS TO BE ATTENDED!
Car Wash - Saturday, August 10th, from 10:00a to 2:00p. This is a fundraising opportunity for each of you to help pay for any XC related expense. Tickets are available to sell now.

Week 8 Athletes of the Week - (we will come back and update these after they are announced on Monday)

Youngsters Running Club - We will once again be hosting a running camp for 6th-8th Graders. Our Youngsters Club will begin on August 19th and will be held each Monday and Thursday(?) from 3:00p-4:15p at PVHS. The club focuses on developing the skills for and a love of distance running along with team building and the traits for becoming a part of a successful group. We will have more info posted as we get closer to school. For questions email Coach Holt at pineviewxc@gmail.com

Thought of the Week: "The #1 factor determining whether a training program will work or not is belief. If you don't have buy-in, even if the training is perfect, it's not going to work."
-Steve Magness
We've thought about this a bit as we form our training program. How do we help the team and each individual believe that what we do is going to work? And now as we go into a new phase, the idea behind this quote fits really well. If I could make a long story kind of short... a few years ago, we had an excellent runner. And when we talked, he told me his goal was to win a state title. I told him that if he completely trusted our program (the workouts, the weights, the drills, the racing strategy, the coaches, his teammates, everything), we would get him to that level. And you know what? He did! He put complete trust in the program and believed that doing everything the best he could every day would put him into a situation to be his very best. And on that day, after all the hard work and commitment he put in, his very best was the best in the whole state and he left a State Champion! If you believe that something is going to work and you match that belief with effort... it will work. 

Week of July 22-27 (Week 8) UPDATED

Wow, summer is almost finished up! Not the heat, but the no school part of it. Let's make the best of these next three weeks and get some great practicing in. Please read everything on this post (Boston I'm looking at you!), 'cause there is some important stuff.
A couple important announcements:

• We Need Drivers For Camp - We need around 20 seats both up and back for camp. We will be leaving for camp Monday, July 29th at noon and coming home Thursday, August 1st at around 9:30-10:00a. If we don't get drivers, it will be a long run up and back for some of you! Also, packing list below...
• Mrs. Peterson (PVHS counselor) will be at practice tomorrow (Monday) when we finish our run to help you with your schedule, class changes, etc. PLEASE TAKE ADVANTAGE OF THIS and get your school schedule all fixed up tomorrow.

Purpose of the week's workouts - Technically, we are finishing up our Foundation Phase of training this week. We will continue to build minutes for the next few weeks and then try and hold pretty steady through most of the season, but the work of building up is nearing it's peak. Levels 2 and 3 will have a short afternoon run added to their schedule on Wednesday. This run is on your own (or with teammates); be careful in the heat.
We have hit a bit of a snag on our 24th of July races (there is no Hurricane 5K this year) for Wednesday. We still really want everyone to run a 24th of July race coming up. So one option is to go to Enterprise (I don't have any registration info) and the other option will be our team hosting an informal family fun run. The course will be a 2 mile run around the neighborhood of Clover/Harvest Lane. No cost, some treats after, families invited to run, walk, bike along. Team needs to meet at the little neighborhood park (2400 S 20 E) at 6:30a to get some warm up miles in. Families and whoever else can show up for the 7:00a start time. If you are out of town, please plan accordingly and find a race or stage your own time trial. Our long run this week will be on Friday, not Monday. So Monday will be at 7:00a at the elementary and Friday we will meet at 6:30a in the back of the double churches in the Fields.

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: 6:30a at the neighborhood park on 2400 S 20 E in the Harvest Lane area of the Fields for our race - families, friends, neighbors invited to come run, walk, bike the 2 miles which starts at 7:00a.

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

Friday: 6:30a at Double Churches in the Fields for everyone.

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

Weekly Challenge - Get to know your new Support Squad member and share info with your teammates about him/her.

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

Schedule -
High Altitude Camp 7/29-8/1 on Cedar Mountain
Car Wash on August 10th
We really want everyone to be at these events, so do your very best to be there. Tickets are available to sell now.

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 - If you haven't paid, PLEASE DO SO. Also, physicals will be checked off this week; you MUST have your physical and registermyathlete completed by Thursday morning to go to camp.
Gear - we need some tents!
Packing List - please look at it

Week 7 Athletes of the Week - (we will come back and update these after they are announced on Monday)
Tyler Hansen - Tyler, a Senior, has had a very solid summer of running showing his dedication and commitment to the team and his training by getting all his runs in even when he was back East for a month.
Kyanne Klein - Kyanne is coming off a strong Freshman track season and really building to a positive Sophomore campaign.

Thought of the Week: "The scariest moment is always just before you start."
-Stephen King
We thought this might be appropriate as we close up the summer soon and get closer to racing. Although a 24th of July race really isn't the most important thing in the world, sometimes we stress ourselves before a race (or a test, or the first day of school, or starting a new job, or whatever). However, that anxiety and fear we have grow within ourselves almost always is gone once we get going. Starting something really is the toughest thing. After you've got going, your natural skill and preparation will take over and you'll end up doing great. So, work to set aside that anxiety of getting started - whether it be some nerves before a Pioneer Day race or whatever else - and know that you have prepared well and are going to do your very best. Then, go do your very best!

Week of July 15-20 (Week 7)

We had a great time at the run-a-thon and really missed those who weren't able to make it. We were asked by a few people why we do the run-a-thon and the answer is something we talked about a little at practice last week - for one, it is an opportunity for you to raise some money to help pay some of the costs of the team; but much more importantly, it is an opportunity for us to keep coming together as a team. We've talked about the special group that we are a part of here at PVXC, our history, our titles (and sometimes our losses), our friendships, all of these things come from the relationships we form from spending time together and doing difficult things together with a singular purpose. Playing games, eating, hitting the splash pad and river, getting dominated by coach in ultimate, all these things are what make us who we are... Those who missed out missed a lot and we hope you can make it to the next activity we have.

Purpose of the week's workouts - It's been a great summer. The tempo work everyone did on Thursday was excellent and everyone's base minutes have improved significantly. We continue to build our Foundation Phase this week, and we will add one of our favorite summer workouts (Tempo, Thresh, CV Pace work) this week. Also, we really want everyone to run a 24th of July race coming up. There are two good options if you are in town: Enterprise (I don't have any registration info on yet) and Hurricane (usually registration fee is a few cans of food, race often starts around 6:00a - this is the preferred race for the team). If you are out of town, please plan accordingly and find a race or stage your own time trial. Finally, we are moving Monday morning practice to 6:30a to help beat the heat a little with our longer run.

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: 6:30a 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 Vernon Worthen Park for everyone.

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

Weekly Challenge - find your reason why

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

Schedule -
High Altitude Camp 7/29-8/1 on Cedar Mountain
Car Wash 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 a few weeks ago.  Very important info.

Week 6 Athletes of the Week - (we will come back and update these after they are announced on Monday)

Thought of the Week: "Whiners say: I'm tired, I'm sore, and it's too hard, so I can't. Winners say: I'm tired, I'm sore, and it's hard, but I will."
-unkown
Last week we looked at a quote about being at practice and the huge role that just simply being there plays on your improvement. The next step is to take a look at your attitude and mindset when you are at practice. I don't know that there really is every a run or workout that you don't think about how hard it is. The distinguishing factor between growth and being stagnant is the attitude you have about these difficult things. Looking at the quote, you notice both groups of people recognize the pain and difficulty; however, it is the action after that is making one group a winner and the other group not. When Sand Hill gets tough, when our Thursday workout is hard, when going to an afternoon weight session and run in the heat is difficult, will you be a whiner or a winner?

Week of July 8-13 (Week 6)

Thanks to all those the led and attended practice during our moratorium week. It was great to see so many of you logging your runs on Final Surge or even out on your runs throughout the week. 

Purpose of the week's workouts - Don't get burned out on our Foundation phase of training. We've said this many times, whatever goals you want to reach later in the year are determined by the work you do now - so keep working hard and coming to practice. Weights and a short afternoon run will be at 3:00p on Tuesdays and Thursdays. 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.)
We will also be holding our 12 hour run-a-thon this week on Friday at PVHS. Please plan on attending. You have the opportunity to use the run-a-thon as a fundraiser to help you pay for anything you would like. Sponsor papers will be passed out at practice on Monday. We are pretty excited to try this new format for our run-a-thon. During the day we will have activities, games, food and all sorts of good stuff to be building our team and having a fun time. Please have a commitment ready to attend by Monday at practice, so the run-a-thon committee can plan all the activities for the 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.
   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: 10:00a-10:00p at PVHS - please plan on attending!

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

Weekly Challenge - Commit to the little things

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

Schedule -
High Altitude Camp 7/29-8/1 on Cedar Mountain
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 a few weeks ago.  Very important info.

Week 5 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: "A few years ago, I tracked the improvement rates of my college runners and compared it to a whole slew of factors to see if anything correlated. The most important factor? Did they show up to practice. Those who missed the fewest days tended to improve the most."
-Steve Magness
Want to be good at something? Want to be good at running? The most important step is being there. Show up to practice. During the long summer months, sometimes this isn't the easiest thing to do. We have a lot of demands on our time and sometimes we lose focus. But when you are at practice (by simply being there) you are proving to yourself - and others - that you are committed to something and want to get better. Then, once you are at practice, you can work on all the other steps that will continue to help you improve, like attitude and working with your teammates. We only have a month until school starts; let's have a huge push toward practice attendance this last month. Let's get our friends and teammates out that might be struggling. Let's really give ourselves and our team the chance to improve by being to practice every day we are in town (and do our best to get our runs in when we are gone).