July 27-Aug 1 (Week 9)

It's here and we're going to give it a shot... CAMP WEEK! Thanks for all everyone has done in helping plan for camp, and thanks for everyone staying healthy so we can have it. Last week was another strong one capped off by some very positive results at our Pioneer Day 2 Miler. And thanks to all who got their registration and physical done (which was ALMOST everyone).

Purpose of the Week's Workouts: This week's workouts see us move to the SWEP phase of our workouts (which means Speed With Endurace Process). This will include more long CV paced intervals (which we actually did a sneak preview of last week) and continued focus on distance and hills. This phase is really the meat of our training; this is what makes you strong and fast aerobically - ready to handle the rigours of racing a hard 3 miles of XC.

This Week's Schedule:
We will meet this week Monday through Thursday at Washington Elementary at 6:30a to give just a little more time for packing and getting ready for camp. Those who are going will then meet at the Rec Center at 11:30a to pack up and leave. Please see the previous post for packing list and info for drivers. PLEASE REMEMBER ATHLETES AND DRIVERS TO WEAR MASK IN THE VEHICLES. Those not attending camp will practice on their own this week, and we will practice on our own (or with your own organized group) on Friday and Saturday as well.

Weekly Challenge:
Learn and implement the great things we do at camp.

Minutes:
Please use this form and update your minutes and set a goal for yourself for this coming week (the more specific the goal the better) - and catch up any weeks you might have missed. This is how we will earn our minutes awards for the season.

Book Club:
We will be having our final discussion next week, so make sure you are finishing up the book (and implementing ideas that you found useful.

Other Stuff:
If you haven't done these things yet, please do:

• if you haven't looked at the Parent/Athlete Meeting slides, please do - this is in place of our Parent Meeting we usually have.
• take a look at the 2020 schedule and start making some plans - we are still in a little flux with some of the meets.

Upcoming Events (CAMP INFO):

High Altitude Camp: July 27th-30th at Pine Lake, near Bryce Canyon. Please keep healthy, wear masks, and try and limit exposure so we can hold our camp. We leave on Monday and camp at a national forest campground and return on Thursday. At camp, we work on team building, run, have classes, do a ton of fun activities, and all sorts of stuff.
- Rides: Thanks to all those that have volunteered to drive - check the list on the previous post for more info
- Tents: Remember to bring them!

Race - PVXC Time Trial: August 3rd at Bloomington Hills North Park - practice will start at 7:00a and the race (2 mile) will start at 7:45.

Race - Desert Relays: Trying to get this moved from 8/7 (Fri) to Monday, Aug 10. Pencil that into your calendars.

Race - Cedar All-Comers: Our first full XC meet is schedule for the first day of school, August 13th. MS will race at 6:30p, followed by girls at 7:00p and boys after (app. 7:30p).

Car Wash Fundraiser: He been scheduled for August 15th at the Red Dirt Car and Dog Wash. We will get tickets to sell next week. This will be a great opportunity for you to earn money to help pay for any XC stuff you may need.

Youth Summer Running Club Challenge #9:

It was fun to see some of you at our team 24th of July race. This week the team is headed to our camp. One of the best things about camp is getting to run in some new places and on some trails. Your Challenge #9 is to go find a trail (or some dirt) of your own to run on. There are a lot of fun trails to run around town. Talk to a parent and see if they can take you to one (or find one near your house) that you can go run for a little while on. While your running, notice how it is different to run on a trail than on the pavement and have some fun!

Remember, we are doing this in place of our usual summer club. If you are able to do 8 of our 10 weekly challenges you will earn a special award. And if you complete your summer marathon of 26.2 miles, you'll earn your certificate. So use the links below to keep track of your progress and keep up the good work!

Summer Marathon Mileage Card

Weekly Challenge Chart

Athletes of the Week: 
Performance - Kenny Olsen, So. Kenny has earned some great improvements heading into this season. His hard work and leadership are evident every day at practice. At our second 15min Test, Kenny had a great run and helped lead the varsity boys pack to an excellent team effort.
Tough at Practice - Jenna Boyer, Sr. Jenna has been coming back from a difficult injury and continuously pushes herself and others to do their best at each and every run.
Team Builder - Scottie Bushar, Sr. Scottie's leadership is evident in his positive and influential interactions with all his teammates. Each day, he pushes everyone and encourages everyone.

PVXC Thought of the Week: 
"Running is the best method I know for people to learn that they can be so much more than they ever dreamed they could be."
-Greg McMillan
Running is so much more than just trying to be fast or win something. It really is a path to finding your best self. Hopefully this week, you will see that message delivered over and over again, and you can continue to unlock your true potential.

Camp Stuff!

Here is your info...

Leaving from Washington Rec Center at 11:30a. It is highly suggested that you don't leave your car overnight at the Rec Center parking lot (have someone drop you off or come pick up your car).

EVERYONE WILL NEED TO MASK UP IN THE CARS FOR THE RIDE UP AND BACK!
We will have temp checks before we leave and multiple times each day.

Packing List
Important things from the packing list: pack as light as you can (we have more people than every going to camp!); no lounging chairs, folding camp chairs only; MUST have a reusable water bottle, not just a plastic bottle; you need a (decent) sleeping bag, a pile of blankets won't do; limit yourself to one moderate size bag (plus your sleeping gear)

Drivers Instructions

July 20-25 (Week 8)

REGISTERMYATHLETE MUST BE COMPLETE TO COME TO PRACTICE THIS WEEK! PHYSICAL MUST BE COMPLETE BY FRIDAY TO COME TO CAMP!

Thanks everyone for getting your registration and physicals done. Those who haven't yet, please do. Somehow we only have a few weeks left of summer. But it has been a great one. As we head toward the end of summer, it is a great time to assess how you've been doing with all the things that contribute to your progress.

Purpose of the Week's Workouts: This week's workouts will we will see a slight increase in our minutes (mostly from an added 3rd afternoon run for Levels 2-4). We will also have a couple workouts, including introducing some Critical Velocity (CV) intervals.

This Week's Schedule:
We will meet this week Monday through Thursday at Washington Elementary at the usual 7:00a. On Friday, we will be holding our 2nd Annual 24th of July 2 Mile Race. The team will meet at 6:30a at the Harvest Lane Neighborhood Park for warm ups and then we will race at 7:30a. Family and friends can join us to run, bike, whatever, for our 7:30 start. We will ask that anyone who comes has been healthy with no temp spikes or other signs of sickness and that we all practice good social distancing. Saturday will be a run on your own or organize your own group run.

Weekly Challenge:
We've had this challenge before... but we need it again - READ your chapter(s) for Book Club on Tuesday.

Minutes:
Please use this form and update your minutes and set a goal for yourself for this coming week (the more specific the goal the better) - and catch up any weeks you might have missed. This is how we will earn our minutes awards for the season.

Book Club:
Tuesday after morning practice. Please plan on sticking around and participating. We have just a couple chapters left...

Other Stuff:
If you haven't done these things yet, please do:

• if you haven't looked at the Parent/Athlete Meeting slides, please do - this is in place of our Parent Meeting we usually have.
• take a look at the 2020 schedule and start making some plans - we are still in a little flux with some of the meets.

Upcoming Events (CAMP INFO):

High Altitude Camp: July 27th-30th at Pine Lake, near Bryce Canyon. Please keep healthy, wear masks, and try and limit exposure so we can hold our camp. We leave on Monday and camp at a national forest campground and return on Thursday. At camp, we work on team building, run, have classes, do a ton of fun activities, and all sorts of stuff.
- Rides: Thanks to all those that have volunteered to drive (up to camp on Monday: Baker, Boyer)(back on Thursday: Boyer, Kenworthy, Hanza, West) and a couple others that are probable (Jones, Wilson). We still need a few more rides - enough seats for about 10 athletes up and 8 back. We have to get rides solidified very soon, so parents who may be able to drive up on Monday (around noon) and/or back on Thursday (around 10a), and any parents who may want to stay at camp for any/all of the time, please contact Coach Holt (via remind text or email david.holt@washk12.org) asap.
- Tents: We will need more tents this year to allow for smaller group size. We need a count of tent as well.

Youth Summer Running Club Challenge #8:

Hopefully you took the chance to look at your eating/drinking for a day this last week and were able to see what you're doing well on and where you could do a little better. This week, we are going to invite you to come to our team 24th of July race. Your Challenge #8 is to join the team on Friday, July 24th at Harvest Lane Park for our 2 mile race. The race will start at 7:30a, so be a little early. You can run, run/walk, we'll even count it if you bike or bring your scooter! And you can definitely bring a friend or some family members. Please just know that we will want to practice good social distancing to keep everyone healthy. If you're not able to make it and want to still get the challenge this week, make your own course around your neighborhood and do your own race.

Remember, we are doing this in place of our usual summer club. If you are able to do 8 of our 10 weekly challenges you will earn a special award. And if you complete your summer marathon of 26.2 miles, you'll earn your certificate. So use the links below to keep track of your progress and keep up the good work!

Summer Marathon Mileage Card

Weekly Challenge Chart

PVXC Thought of the Week: 
"Recalling the historic week now, I am struck by how intensely grounded I was in the moment. There was no past, no future, only the present."
-Shawn Green
In this week's section, you are going to read about one of the greatest hitting feats in baseball history. For me it was awesome because I am a huge Dodgers fan and remember when all this happened and how truly historic it was. As a coach, and having our team read this book, this section is the fruits of all the ups and downs, the mental and physical workouts, and everything else all coming together - just like what can happen for us when we put the lessons of the book to practice in our lives. SO TAKE A FEW MINUTES OVER THE NEXT COUPLE DAYS AND READ OUR SECTION THIS WEEK... It is a good one!

July 13-18 (Week 7)

REGISTERMYATHLETE MUST BE COMPLETE TO COME TO PRACTICE THIS WEEK! PHYSICAL MUST BE COMPLETE BY FRIDAY TO COME TO CAMP!

Another solid week down culminating with a great run-a-thon. Congrats to the black team who ran 95 1/2 miles; just edging out the Maroon team who had 94 3/4 miles. Thanks to the committee and captains for putting it all together, thanks for everyone coming and participating, and thanks for the parents who brought treats to help us stay cool! If you have sponsors, bring your paperwork to practice ASAP. And if you still want to get sponsors, go for it! Talk to Coach Holt about the money you collected and where you can use it. Our next big activity will be High Altitude Camp (and it is coming up quick so please make sure you read about it below and help get all the things done that we need to through this week).

Purpose of the Week's Workouts: This week's workouts will have a long run, some hill work, and (back by popular demand) a 15min test to gauge our progress so far and help us get times for our next set of workouts as we move toward longer Critical Velocity (CV) intervals.

This Week's Schedule:
We will meet this week Mon, Tues, Thurs, and Friday at Washington Elementary at the usual 7:00a. Our long run will be Wednesday... for this we will meet at the Southern Parkway Exit for Warner Valley at 6:30a. We'll get a nice dirt road to cruise on and a little bit cooler temps by meeting earlier. On Saturday, those who would like, will travel to Pine Valley for a run with Snow Canyon HS. Time and meeting place will be announced. But we will need some people to drive (it would be great if we had a few parents who would like to drive - come up, run with us - or just enjoy the cool mountain morning - and then bring us back down. Please let us know by replying to the Remind text if you can.

Weekly Challenge:
Still amazed at how many of us don't know our teammates... this week, get to know everyone on the team's names.

Minutes:
Please use this form and update your minutes and set a goal for yourself for this coming week (the more specific the goal the better) - and catch up any weeks you might have missed. This is how we will earn our minutes awards for the season.

Book Club:
Tuesday after morning practice. Please plan on sticking around and participating. We have just a couple chapters left...

Other Stuff:
If you haven't done these things yet, please do:

• registermyathlete - get it done! Go to registermyathlete.com and complete - MUST BE COMPLETED THIS WEEK TO CONTINUE TO COME TO PRACTICE! 
• PHYSICAL - get your physical scheduled and done ASAP (pick up the paperwork at practice)
• PHYSICAL AND REGISTERMYATHLETE MUST to be complete by July 17th to be able to go to camp!
• if you haven't looked at the Parent/Athlete Meeting slides, please do - this is in place of our Parent Meeting we usually have.
• take a look at the 2020 schedule and start making some plans - we are still in a little flux with some of the meets - WE WILL PROBABLY BE CHANGING THE MEET TO WEBER (they have changed the date, and I don't think we'll be able to attend).

Upcoming Events (CAMP INFO):

High Altitude Camp: July 27th-30th at Pine Lake, near Bryce Canyon (THIS IS A LOCATION CHANGE). Please keep healthy, wear masks, and try and limit exposure so we can hold our camp. We leave on Monday and camp at a national forest campground and return on Thursday. At camp, we work on team building, run, have classes, do a ton of fun activities, and all sorts of stuff.
- Cost for camp is $90 - cash or Venmo to @Dave-Holt77 by Friday.
- Rides: We have to get rides solidified by Friday. Parents who may be able to drive up on Monday (around noon) and/or back on Thursday (around 10a), and any parents who may want to stay at camp for any/all of the time, please contact Coach Holt (via remind text or email david.holt@washk12.org) asap.
- Tents: We will need more tents this year to allow for smaller group size. We need a count of tents by Friday as well.

Youth Summer Running Club Challenge #7:

This week our challenge is not going to be a running challenge, but we encourage you to keep going out and getting a run in a few time this week. A big part of a healthy life is what you eat and drink. To keep healthy, it is important to eat a lot of fruits and vegetables and limit the sugary treats you eat. It is also very good for your body to drink a lot of water and limit your sugary drinks like soda. Your Challenge #7 is to write down all the food and drink you have for one day this week, then look at it with a parent and talk about how you are doing. When you talk with your parent, you might see that you did very well and had only a little bit of snacks and ate and drank pretty healthy. Or maybe you see that you had more treats than you should. After looking at how you did, see if there are areas you can improve to keep yourself healthy.

Remember, we are doing this in place of our usual summer club. If you are able to do 8 of our 10 weekly challenges you will earn a special award. And if you complete your summer marathon of 26.2 miles, you'll earn your certificate. So use the links below to keep track of your progress and keep up the good work!

Summer Marathon Mileage Card

Weekly Challenge Chart

PVXC Thought of the Week: 
"Usually, injuries and illnesses occur when we are lost in time and least capable of being in the moment. Perhaps injuries, illnesses, and failures are sometimes our bodies' way of telling us that it's time to refocus our attention."
-Shawn Green

July 6-11 (Week 6)

Great job to all of you who came out to practice during Captains' Week and showed that you are really working on your commitment to self and team.

Purpose of the Week's Workouts: This week's workouts will have us building back up our minutes and hitting a couple good workouts. We will combine our long run with a hill workout - here we go Sand Hill! - and we will continue to build our Pace Work on Thursday.

This Week's Schedule:
We'll keep having practice at Washington Elementary Monday through Thursday this week at 7:00a. On Friday we will have our Run-a-Thon at Sullivan Park. We will begin at 10:00a (so plan on meeting at 9:45a) and go until 10:00p. You will have three assigned times to run where you and a small group of teammates will take turns running a mile (relay style) for about 2 hours. Please know what times you will be able to run, try to have work off, and try and attend as much of the day as possible. During times that your group is not running, we will play games, eat and just hang out. The Run-a-Thon is also an opportunity to raise some money to help you pay for XC things. Info on this will be passed out at practice on Tuesday.
Saturday run on your own or make your own group run.

Weekly Challenge:
At least twice this week, take 5 minutes and spend time meditating and working on strentghening the mind like we've been reading about in our book

Minutes:
Please use this form and update your minutes and set a goal for yourself for this coming week (the more specific the goal the better) - and catch up any weeks you might have missed. This is how we will earn our minutes awards for the season.

Book Club:
Tuesday after morning practice. Please plan on sticking around and participating.

Other Stuff:
If you haven't done these things yet, please do:

• registermyathlete - get it done! Go to registermyathlete.com and complete - MUST BE COMPLETED THIS WEEK TO CONTINUE TO COME TO PRACTICE!
• PHYSICAL - get your physical scheduled and done ASAP (pick up the paperwork at practice)
• PHYSICAL AND REGISTERMYATHLETE MUST to be complete by July 17th to be able to go to camp!
• if you haven't looked at the Parent/Athlete Meeting slides, please do - this is in place of our Parent Meeting we usually have.
• take a look at the 2020 schedule and start making some plans - we are still in a little flux with some of the meets - WE WILL PROBABLY BE CHANGING THE MEET TO WEBER (they have changed the date, and I don't think we'll be able to attend).

Upcoming Events:

- Run-a-thon: Friday. We will follow the format we implemented last year of a 12 hour relay from 10:00a ('ish) to 10:00p ('ish) at Sullivan Park. Each athlete will have 3 two hour blocks and the final dash-for-cash hour assigned to attend. We will have pizza for dinner and treats and activities throughout the day. This is a great team building activity and also an opportunity to raise some money to help cover any of your XC costs.

- High Altitude Camp: July 27th-30th at Deer Haven Campground on Cedar Mountain. We are still planning on camp for now. (Please keep healthy, wear masks, and try and limit exposure so we can hold our camp.) Cost for camp is $90 (don't pay yet). We leave on Monday and camp at a national forest campground on Cedar Mountain and return on Thursday. At camp, we work on team building, run, have classes, do a ton of fun activities, and all sorts of stuff. We want everyone to attend. To do this, we will need to stay healthy and make some plans for rides and chaperones. Parents who may be able to drive up on Monday (around noon) and/or back on Thursday (around 10a), and any parents who may want to stay at camp for any/all of the time, please contact Coach Holt (via remind text or email david.holt@washk12.org) asap. Athletes, we need an initial count for planning purposes Monday at practice, so please discuss this with parents and see where you stand (as well as your t-shirt size).

Youth Summer Running Club Challenge #6:

One of our favorite games to play at club is realy races. So this week we are going to challenge you to create a relay race. You're going to need a couple friends or family members to join you, so go recruit some people. Your Challenge #6 is to create a relay race with some friends or family members. It doesn't matter how long your race is or how many people you have in it, just get a group together and have each person run a segment (what we call a "leg"). Maybe you want to run it a couple times and try and beat your time. Or maybe if you have enough people, have two teams and race each other. Whatever you do, just get out and have some fun with a few other people.

Remember, we are doing this in place of our usual summer club. If you are able to do 8 of our 10 weekly challenges you will earn a special award. And if you complete your summer marathon of 26.2 miles, you'll earn your certificate. So use the links below to keep track of your progress and keep up the good work!

Summer Marathon Mileage Card

Weekly Challenge Chart

PVXC Thought of the Week: 
"an old Zen saying, 'Before enlightment, chop wood, carry water; after enlightenment, chop wood, carry water.'"
-Shawn Green quoting a Zen saying
Chop wood, carry water... what does it mean? It means you take care of the basics. You get wood for your fire and you get water to drink and cook with. When do you do these things? All the time. You do it while you are learning and you do it after you have learned. You always take care of the basics because those are the things that lead to being your best self. What are the "Chop Wood"s and "Carry Water"s for us in our running and in our lives? It might be a good practice to identify those things and (re)evaluate how each of us are doing on them and what one might do to become more focused on doing them better.