Week of Nov. 25-30 (Week 26)

We are right to the end. It's a been a long season and it is inevitable to be feeling a bit worn down and experiencing a loss of focus. Hopefully, a couple good quick runs this week can help push us through this last little bit and on to Foot Locker next week. Let's have some fun and enjoy the fruits of a long season and a lot of hard work.
Thanks so much again to all those who helped with the banquet. It was a great evening to celebrate our program and all you amazing student-athletes.
Announcements:

• If you haven't finished off your FootLocker payment, please do - for a total of $185 (cash to Coach Holt or Venmo @Dave-Holt77)
• Tuesday is the Turkey Trot at Fossil Ridge - is you can make down there to run with the 6-7th graders, please do. Not only is it a great recruiting tool, but they really do look up to you guys and having you there helps push them. We will have more info on Monday about times.
• Monday is the HS's Day of Service. HS'ers, we will do a service trash pick up around the school and then have practice after when the MS'ers get there.

Purpose of the week's workouts - Hit a little quick stuff and keep us focused for these last weeks.

IF YOU HAVE PINE VIEW GEAR, WEAR IT TO PRACTICE!
and remember bright or white in the mornings is required 

Here's our schedule for the week. All practices at PVHS unless noted, am practices we will meet by the glass room/weight room, afternoon practices we will meet under the marquee at the front of the school). Afternoon practices will generally run from 3:00p - 5:00p. Also, if any Youngsters want to join us, feel free to do so with whatever fits your schedule (since the HS season is over, you are legally allowed to run with us - just make sure your parents are cool with it).

Monday: am - 6:45a Easy run (Levels 2 and 3, no Level 1) / afternoon - 3:00p (everyone) 

Tuesday: am - 6:45a recovery run (Levels 2 and 3, no Level 1) / afternoon - 3:00p (everyone)

Wednesday-Saturday: on your own or form your own group run.

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

Upcoming Schedule -

*Foot Locker West Regional - Sat. 12/7, Mt. SAC, Cali. 

Race Report - Nike SW: The Varsity teams headed down to Phoenix area for the Nike Southwest Regionals this past weekend. There was a cold snowball fight in Flagstaff, a mess-up by the hotel in Phoenix (thanks Cedar for stepping up so we weren't homeless), and some good racing. The boys raced first in the Medium School Championships. This was probably one of our very best races of the year. The boys got out quick and ran strong throughout. We were led by Luke who raced patiently near the front and took the lead around mile 2. He held that lead until the last hundred meters in a Region 9 battle with Bailey from Cedar to place 2nd in our race and 4th in the merge. Scottie ran very well and moved up throughout the race to place in the top 10. JD had a strong race and placed in the top 25. He was followed not long after by Jason and Dakota who had their best races of the season. Not long after those two, Gabe finished with a good race as well. Tyler's race wasn't his strongest of the season, but his growth this year and throughout his 4 years has been one of the most remarkable we've been able to be a part of. The boys took 4th in our race and 6th in the merge. By the time the girls ran in the Championship Race, the weather had warmed (but was still very nice), but the wet conditions had turned sections of the course into mud pits. Jess was our first finisher. She was followed by Alli with Adri right behind her. Brook and Brinley ran well and finished as our 4th and 5th runners with Pyper not far behind. Jenessa's sickness took a bit of a toll on her and she didn't have her best race, but - like Tyler - her success this season is defined by much more than just this race. Our finish wasn't quite as high as we might have hoped at 21st place, but we did finish as the 5th Utah team. It was a good trip, and we are very proud of all our Varsity teams accomplished this year. Who is going to be taking the trip with Varsity down to NXR next year?

Quote of the Week -
"Underclassmen - do yourself a favor, and ask to sit down (1 on 1) with the senior that you have the greatest respect for. Ask them what their greatest regrets are over the past four years, ask them what they would do differently, ask them what they're most proud of, and TRULY LISTEN."
-Coach Hines
As we approach the end of the season, I thought this was a pretty cool idea. So as coaches, we really challenge you to do this - 9th, 10th, 11th graders, identify and hunt down the teammate you respect the most. Seniors, make yourself available to the underclassmen. Then talk with each other. I bet you learn something... both of you... that you could implement in running and life to continue to grow. Let's make doing this during this week part of your challenge. 

Week of Nov. 18-23 (Week 24)

Great job at the Autumn Classic. Many of you really impressed with strong racing and many PRs.
Announcements:

• If you haven't finished off your FootLocker payment, please do - for a total of $185 (cash to Coach Holt or Venmo @Dave-Holt77)
• XC banquet will be Nov. 18th at PVHS - Please have your food assignment there before 5:45 (in the PVHS commons), so we can start right at 5:45. Food sign-ups here.
• Those going to Nike (Varsity), get your $50 payment done please.
• COME SUPPORT JESSICA AS SHE SIGNS HER NLI TO RUN IN COLLEGE - lunch at PVHS in the lecture hall! Congrats Jessica, you are a great example of hard work and dedication and this is a well-deserved honor.

Purpose of the week's workouts - Varsity is heading down to the Nike Southwest Regional this week, so we are focused on getting them ready to kill a great race. Everyone else will continue fine-tuning to run well in a few weeks in Cali.

IF YOU HAVE PINE VIEW GEAR, WEAR IT TO PRACTICE!
and remember bright or white in the mornings is required 

Here's our schedule for the week. All practices at PVHS unless noted, am practices we will meet by the glass room/weight room, afternoon practices we will meet under the marquee at the front of the school). Afternoon practices will generally run from 3:00p - 5:00p. Also, if any Youngsters want to join us, feel free to do so with whatever fits your schedule (since the HS season is over, you are legally allowed to run with us - just make sure your parents are cool with it).

Monday: am - 6:45a Easy run (Levels 2 and 3, no Level 1) / afternoon - 3:00p (everyone) 

Tuesday: am - 6:45a recovery run (Levels 2 and 3, no Level 1) / afternoon - 3:00p (everyone)

Wednesday: am - 6:45a recovery run (Level 3, 2 optional, no Level 1 or Freshman/Sophomore) / afternoon - 3:00p (everyone)

Thursday: am - 6:45a  recovery run (Levels 2 and 3, no Level 1) / afternoon - 3:00p (everyone)

Friday: no AM (except those at Nike) / afternoon - 3:00p (everyone)

Saturday: on your own or form your own group run.

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

Upcoming Schedule -

*PVXC Team Banquet - Mon 11/18, 5:45p in the PVHS Commons, dinner for team and family, awards
*Nike X Regionals - Sat. 11/23, Casa Grande, Az. (Varsity - leaving Thurday after school - itinerary has been sent home)
*Foot Locker West Regional - Sat. 12/7, Mt. SAC, Cali. 

Alumni Update - Congrats to Josie Bushar who ran very well at the NCAA Mountain Regionals. She finished as the 4th runner for SUU and helped her team to an 8th place finish.

Quote of the Week -
"Setting big goals and focusing on the process are NOT exclusive. They are complementary. Big goals tell you where you are going. The process is how you get there. 
Just remember that you spend your time and energy in the process. So choose where you want to go wisely."
-Brad Stulberg
Although we are still finishing up cross, a lot of us have started to think about doing great things in track. And that is great. It means we are building on the excitement of doing great things in cross and see the opportunity to continue to build and do even better in track and cross next year. So as you think about track over the next month, and think about the goals you would like to set, remember that goal setting is a great thing - but also remember that the bigger the goal the harder you have to work, the more dedicated to the process you must be. So if you are ready to make those big goals and really go for it, talk to your family, friends, teammates, and coaches who can all help you create and live a culture that will help you go get those goals.
I would imagine you are going to hear this quote from us again... so remember your thoughts along this journey, so you can analyze them and your commitments down the road.

Week of Nov. 11-16 (Week 24)

It is great to see the commitment many of you are making to yourself and the team. There is no doubt this will pay off in the future. Future achievement comes from hard work now.
Announcements:

• If you haven't finished off your FootLocker payment, please do - for a total of $185 (cash to Coach Holt or Venmo @Dave-Holt77)
• XC banquet will be Nov. 18th at PVHS - 5:45'ish start time (more info coming)
• Those going to Nike (Varsity), make sure you have your permission slips to Coach Holt on MONDAY!

Purpose of the week's workouts - We will finally get in our 3200 race this week (Wed). That, along with a workout on Fri, will continue to push us toward FootLocker.

IF YOU HAVE PINE VIEW GEAR, WEAR IT TO PRACTICE!
and remember bright or white in the mornings is required 

Here's our schedule for the week. All practices at PVHS unless noted, am practices we will meet by the glass room/weight room, afternoon practices we will meet under the marquee at the front of the school). Afternoon practices will generally run from 3:00p - 5:00p. Also, if any Youngsters want to join us, feel free to do so with whatever fits your schedule (since the HS season is over, you are legally allowed to run with us - just make sure your parents are cool with it).

Monday: am - 6:15a Easy run (Levels 2 and 3, no Level 1) / afternoon - 3:00p (everyone) 

Tuesday: am - 6:15a weights and recovery run (Levels 2 and 3, 1 optional) / afternoon - 3:00p (everyone)

Wednesday: am - 6:15a Easy run (Level 3, 2 optional, no Level 1 or Freshman/Sophomore) / RACE: Autumn Classic (3200m track race) Snow Canyon HS at 6:30p (so no afternoon practice)

Thursday: am - 6:15a weights and recovery run (Levels 2 and 3, 1 optional) / afternoon - 3:00p (everyone)

Friday: am - 6:15 easy recovery run and yoga (Levels 2 and 3 optional, no Level 1 or Freshman) / afternoon - 3:00p (everyone)

Saturday: on your own or form your own group run.

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

Upcoming Schedule -

*Autumn Classic - Weds. 11/13, location SCHS, 6:30p (2 mile track race and short workout)

Quote of the Week -
"There are times when motivation comes first, when it fuels your action. These are good times. Enjoy them. There are also times when you don't want to do something but know you should - when motivation follows action. Be prepared for both. Any long-term practice requires it."
-Brad Stulberg
This quote seemed to fit the 24th week of XC training - we've been running for a long time and maybe our motivation is slacking. Often we don't need an extra push to go to practice, to sleep enough, to eat well, to stay up on homework so we aren't stressed - because we are driven by the motivation to have a great race and the excitement that comes with running fast. But sometimes, the "motivation follows (our) action"; meaning you dig deep and go to practice because you just know you should, you get to bed on time just because you know you should, you eat a little better just because you know you should, you get that homework done just because you know you should. You know you should because, even though you aren't totally into it for that moment, you know that working hard is the right thing to do and it will make you better in the future. That's sometimes how it feels during a long season. (Man, I've been running for a lot of years! And I've felt that way many times.) But when you remember that it is okay to not be as motivated, but you still go do everything you're supposed to, the motivation will come back and you'll continue to grow and do great things precisely because you did do the all the actions when you may not have been as motivated to do them.

Week of Nov. 4-9 (Week 23) *UPDATED*

It was good to get that first full week back from State under our belts and get running well again.
Announcements:

• Those going to FootLocker need to finish up their payment this week - for a total of $185 (cash to Coach Holt or Venmo @Dave-Holt77)
• XC banquet will be Nov. 18th at PVHS - 5:45'ish start time (more info coming)

Purpose of the week's workouts - Last week brought our mileage back up and brought in a little bit of hard running (great workout on Weds., by the way). This week we will push into some more workouts taking us through the stages of our cycles of the season. This week Hills and a race (3200m on Thursday).

IF YOU HAVE PINE VIEW GEAR, WEAR IT TO PRACTICE!
and remember bright or white in the mornings is required 

Here's our schedule for the week. All practices at PVHS unless noted, am practices we will meet by the glass room/weight room, afternoon practices we will meet under the marquee at the front of the school). Afternoon practices will generally run from 3:00p - 5:00p. Also, if any Youngsters want to join us, feel free to do so with whatever fits your schedule (since the HS season is over, you are legally allowed to run with us - just make sure your parents are cool with it).

Monday: am - 6:15a Easy run (Levels 2 and 3, no Level 1) / afternoon - 3:00p (everyone) 

Tuesday: am - 6:15a weights and recovery run (Levels 2 and 3, 1 optional) / afternoon - 3:00p (everyone)

Wednesday: am - 6:15a Easy run (Level 3, 2 optional, no Level 1 or Freshman/Sophomore) / afternoon - 3:00p (everyone)

Thursday: am - 6:15a weights and recovery run (Levels 2 and 3, 1 optional) / afternoon - 3:00p (everyone)

Friday: am - 6:15 easy recovery run and yoga (Levels 2 and 3 optional, no Level 1 or Freshman) / RACE: Autumn Classic (3200m track race) Dixie State at 6:30p (almost 100% positive)(so no afternoon practice)

Saturday: on your own or form your own group run.

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

Upcoming Schedule -

*Autumn Classic - Friday 11/8, location Dixie State, 6:30p (2 mile track race and short workout)

Alumni Report -

Josie ran for SUU at their conference meet and placed 5th on the team.

Quote of the Week -
"When an athlete asks coach, 'How do I improve?"
The easy reply is, 'do more.'
The wise reply is, 'do better.'
Increasing work volume is rarely the first step to improvement (in most cases it's the last), instead look to upgrade the quality of work first when seeking to improve."
-Jonathan J. Marcus
We are at a point of the year where all of us want to get better. Maybe it is to really run a great race here at the very end of the season. Or maybe we want to have an amazing track season. Or we are excited about our improvements in cross this year and want to build that to something special next year. So we want some new workouts or more big minutes to get better. The time will come for these types of stimuli when the the time is right. However, the best way to prep yourself for the big improvements is to find a couple things you could do better in... and then do them. Excel in them. Best the very best you can be at them. Maybe it is something with drills or weights. Maybe it is not missing any practices. Maybe it is getting the most out of every workout. Whatever it may be, improvement doesn't come from doing more until you are doing better at all the things you are supposed to be doing right now.