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.