Sept 28-Oct 3 (Week 18) and Roy Recap

Thanks everyone for the great trip to Roy. Not only did the team run well, but each of you did an excellent job on the bus, in the hotel and out in the community. Our bus driver said we the best group he has ever taken - I think that is a pretty big deal... LIVE and run greatly!

Purpose of the Week's Workouts: This week's workouts - We get into the final stages of our season now. The last couple/few (depending on if you're JV or Varsity) weeks are our major competitions and our workouts will prep us to do very well in them. We'll see more race pace (and sub-race pace) stuff as well as the introduction of some 200s. Also, the JV will see a little decrease in their minutes this week.

Let's refocus on this (including on weight days)... 

<<<PLEASE WEAR BRIGHT or WHITE TO ALL AM RUNS>>>

This Week's Schedule: (Jrs./Srs. up to 5 doubles, Sophs up to 4 doubles, Fresh up to 2 doubles)

Mon - am - 5:45a (Level 2-4, Level 1 you decide which workout plan you want to follow - see workouts); afternoon - 3:00p team meeting in lecture hall followed by practice (Everyone - even Level 1s who ran in the morning, you will do drills with the team following meeting but no run)

Tue - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)

Wed - am - 6:15a (Level 3-4, optional for Level 2, no Fresh); afternoon - 3:00p (Everyone)

Thur - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)

Fri - am - 6:15a (Level 2-4, no level 1s); afternoon - Race at Cedar (info below)

Sat - for your own group run or run on your own

Minutes:
Keep updating your minutes (start if you haven't been). 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). This is how we will earn our minutes awards for the season.

Royal Run: For our first time attending this meet, we sure did a great job! The Varsity races got us started first. The boys ran their best race of the season. Led by Scottie in 10th, the boys placed 3rd overall to Herriman and Weber. A strong pack of Trey, Jason and Boston at 25th-27th place were a big part of that. Kenny rounded out our scoring with a time of 16:29, followed by Gabe and Bryan just 10 seconds later. The girls also took 3rd in a tight battle with Layton and Herriman. Adri took 7th overall at broke the 18:00 barrier. Again a strong pack of three was a big part of the success - Alli was 14th, Brooklyn 15th and Brinley 17th. Pyper finished up our scoring with a solid time of 19:14. She was followed closely by Kennis and Emma. The next races were the JV races where the boys placed 2nd and the girls won. Bentley took 3rd with a time right on the Varsity guys. He was followed by Ben, Dane, Zack and Hyrum in the scoring. The whole crew was right at 20 minutes or below with many great races and big PRs. The girls race saw PV finish 7 girls in the top 12 led by Kyanne and Jenna with a 1st and 2nd, followed by Sadie in 4th, Allison in 7th, and Amelia, Maddie, and Addie coming in at 10th-12th. And like the boys, there were many other great races and PRs. The Rookie races consisted of athletes that hadn't ever run XC before. The boys took 3rd behind strong runs from Gary, Grant and Gaige who all finished within 2 seconds and placed 9th-11th. And the story of the day continued with many great races and PRs from other athletes (like Parker, Porter and Carson, to name a few). The girls were led by another 1-2 sweep; this time from Kate and Katie. Brianna, Brecken and Laney all ran great races to round out our 2nd place finish. It was great to see so many members of our team believing in themselves and in our team. This was a good building race to push us into the championship season.

Upcoming Events:

Race - Cedar Invite: Oct. 2nd 3:00 (9th Boys), 3:20 (9th Girls), 4:00 (10th Boys), 4:20 (10th Girls), 5:00 (Var Boys), 5:30 (Var Girls), 6:00 (JV Boys), 6:20 (JV Girls) at Cedar HS. Because of busing, we will be leaving around noon for this meet, but the scheduled time is completely finalized yet... you will be informed (hopefully) at team meeting Monday.

Race - Region 9 Championships: Region has been moved to Saturday, October 10th starting at 9:00a at CVHS. This schedule change is because of busing. PLEASE MAKE ADJUSTMENTS TO YOUR SCHEDULES! Race schedule isn't set yet, but will likely have 2 JV races for each gender and the Varsity races (proposed idea is JV girls/boys, Var girls/boys, JV girls/boys).

Race - 4A State Championships: Oct. 21st at Cedar HS. Times are not set on this, but it looks as if our races will be at 5:00p and 5:30p.

 

Athletes of the Week (last week):
Performance - Kennis Borrowman. Jr. - Kennis has shown tremendous growth throughout this season. Her consistency and dedication have really started to pay off as she has worked her way on to the Varsity squad
Tough at Practice - Mikaela Hall, Jr. - Mikaela's growth over this season has been tremendous. She joined our team at the beginning of the school year and has now seen her hard work take her to the level of a top JV runner fighting for a Varsity spot.

Team Builder - Karli Blackmore, Jr. - Karli's positive attitude and example of hard work are great examples to everyone on the team.

Youngsters:

Our 6th-8th grade running camp known as the Youngsters is in full swing. Our practices will be held Tuesdays and Thursdays at 3:00 at PVHS - we will meet on the back grass to the south of the school. Share this info with family, friends, neighbors who may be interested.

PVXC Thought of the Week: 
"Discomfort lead to growth. If you want to get better you have to be willing to be uncomfortable."

-Jon Gordon

Pretty simple idea, but pretty important to understand. As we transition to our final stages of the season, you will have the opportunity to become a better runner than you ever have been. But it will take a solid belief of this idea, and a willingness to implement it to reach those levels of schievement. There will be new opportunities for you to push yourself and get uncomfortable - to grow. But as you do this, take strength in knowing that this discomfort is something that you can count on making you physically better and mentally stronger when the time to really shine comes in races!

Sept 21-26 (Week 17) and Hurricane Recap

We're entering into our final few weeks before our championship season. We've worked so hard for so long; now it is time to really let it all come out. It's going to be a busy week with Homecoming activities and our travel meet over the weekend. Then we'll keep rolling right into Cedar Invite next week and then our rescheduled Region 9 Championships the week after (see info below) and then State!

If we can just put this idea out there (again)... Please be taking care of yourself and your teammates to stay healthy. WEAR YOUR MASKS, and wear them correctly, at school and any time in out in public and even as you hang out with those that aren't on the team. Wash your hands and stay away from events with large crowds. Cases are on the rise and we want to be able to complete our season! 

Purpose of the Week's Workouts: This week's workouts - We should really start to see the season coming together this week. We'll have a long run with a power run on Monday morning, followed by a workout on Tuesday after school. The reason for the short turn around is to let our legs get fully recovered before the race this weekend - we want to give ourselves the best opportunity to run really well!

Let's refocus on this (including on weight days)... 

<<<PLEASE WEAR BRIGHT or WHITE TO ALL AM RUNS>>>

This Week's Schedule: (Jrs./Srs. up to 5 doubles, Sophs up to 4 doubles, Fresh up to 2 doubles)

Mon - am - 5:45a (Level 2-4, Level 1 you decide which workout plan you want to follow - see workouts); afternoon - 3:00p team meeting in lecture hall followed by practice (Everyone - even Level 1s who ran in the morning, you will do drills with the team following meeting but no run)

Tue - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)

Wed - am - 6:15a (Level 3-4, optional for Level 2, no Fresh); afternoon - 3:00p (Everyone)

Thur - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)

Fri - am - 6:15a (Level 2-4, no level 1s); afternoon - prerace shakeout at course (Everyone), those not traveling need to get their run in on their own

Sat - Race at Roy (info below), those not racing need to get a hard tempo effort run in on their own

Minutes:
Keep updating your minutes (start if you haven't been). 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). This is how we will earn our minutes awards for the season.

Hurricane Tri: Another hot day greeted us on the tough course at Sky Mountain. The girls started us off well finishing with 7 in the top 8 led by Brinley, Alli and Brooklyn to win by a score of 20 to 54 (Hurr) and 67 (CV). Finish with 11 of the top 16 overall our JV continues to solidify itself as one of the top in the state. Mikaela had a very strong race (as well as Kennis who finished 6th for our team); Sadie and Maddie continue to run well; and we had strong races from Brianna, Hannah and Karli. In the boys' race, Scottie's 2nd place finish led the team to 2nd behind Hurricane (19 to 44 to 81 for CV). We had a strong pack and placed 10 in the top 24. Jason continues to show good consistency and Trey's growth has been key for the team. Among our JV crew, Gary, Dane and Gaige are showing good results from their hard work. Parker, Carson and Nathan among others have also shown great improvements over the season. This was a tough race in tough conditions, but the hard work we put in prepares us for this and hopefully we continue to learn that we don't ever back down.

Upcoming Events:

Homecoming Parade: Wednesday at 6:30 (Parade starts at 7:00p). Line up along 200 E in Washington (First Stop street). Wear PVXC uniform top and black shorts.

Race - Royal Run: Sept. 26th. 8:00a (Var Boys), 8:30a (Var Girls), 9:00a (JV Boys), 9:30a (JV Girls, 10:00a (Rookie Boys), 10:30a (Rookie Girls) at Roy High School. This will be an overnight travel meet. We will leave Friday, then stay overnight in Ogden to race Saturday morning before returning home. HS will be out after 2nd period and the bus leaves at 10a and the MS will be out at 10a with the bus coming to pick you up from the bus loading zone shortly after. Those who have earned the priviledge to travel with excellent practice attendance and strong grades will be notified at the team meeting on Monday. Here is the Roy Itinerary for athletes and parents. As of now, it looks at if spectators will be allowed (but, of course, required to mask up and stay clear of participants). Roy Schedule/Info/Map

Race - Cedar Invite: Oct. 2nd 3:00 (9th Boys), 3:20 (9th Girls), 4:00 (10th Boys), 4:20 (10th Girls), 5:00 (Var Boys), 5:30 (Var Girls), 6:00 (JV Boys), 6:20 (JV Girls) at Cedar HS. Because of busing, we will be leaving around noon for this meet.

Race - Region 9 Championships: THIS IS A SCHEDULE CHANGE!!! Region has been moved to Saturday, October 10th starting at 9:00a at CVHS. This schedule change is because of busing. PLEASE MAKE ADJUSTMENTS TO YOUR SCHEDULES! Race schedule isn't set yet, but will likely have 2 JV races for each gender and the Varsity races (proposed idea is JV girls/boys, Var girls/boys, JV girls/boys).

Race - 4A State Championships: Oct. 21st at Cedar HS. Times are not set on this, but it looks as if our races will be at 5:00p and 5:30p.

 

Athletes of the Week (last week):
Performance - Bryan Richardson, Fr. -
Tough at Practice - Allen Roldan, So. -

Team Builder - Macy Brooks, Jr. - 

Youngsters:

Our 6th-8th grade running camp known as the Youngsters is in full swing. Our practices will be held Tuesdays and Thursdays at 3:00 at PVHS (this coming Tuesday there won't be practice because of the meet at Grandpa's Pond in Hurricane) - we will meet on the back grass to the south of the school. Share this info with family, friends, neighbors who may be interested.

PVXC Thought of the Week: 
"No matter how old I get, the race remains one of life's most rewarding experiences."

-Dr. George Sheehan

Raise your hand if racing gives you nerves and sometimes even scares you... Guess what, you're not the only one. Probably most of your teammates raised their hands, too. But guess what else, that's okay. Being anxious about racing, being nervous if you are going to do well and getting butterflies is perfectly normal. Those feelings all mean that you care and want to do your best. Once we learn to embrace the race - like the thought of Dr. Sheehan above - we can really make it a rewarding experience. Racing is where we get to shine. Racing is where we have the opportunity to really help our teammates. Racing is where we get to put it all out there. Racing can (and should be) a great experience. As you prepare for races - including this week - take time to visualize the hard work you've put in so far this year, remember that your teammates are all their for you, remember your goals and have confidence that you are going to do great things. Take time to prepare yourself that it will be difficult and that you'll be prepared to overcome those difficulties. And as you have these thoughts, know that you are going to do well in your races and they will be rewarding experiences.

Sept 14-19 (Week 16)

Another strong week with solid workouts and another fun team party. One thing we are noticing is an increase of lower leg injuries. More than likely these are happening as we are getting a little busier with school and not spending enough time on our post-run rehab. Now would be a great time to refocus on the little things that can help you get the most from your runs and keep you out there putting some minutes in: ice massaging each day after you get home, rolling out your legs after each run, spening some extra time stretching (along with our ropes on Tues/Thurs), and yoga on Wednesday (and/or any other day that works for you).

Purpose of the Week's Workouts: This week's workouts - still building our pre-comp aerobic engine with some power running/tempo built into our long run and race pace work.

<<<PLEASE WEAR BRIGHT or WHITE TO ALL AM RUNS>>>

This Week's Schedule: (Jrs./Srs. up to 5 doubles, Sophs up to 4 doubles, Fresh up to 2 doubles)

Mon - am - 5:45a (Level 2-4, Level 1 you decide which workout plan you want to follow - see workouts); afternoon - 3:00p team meeting in lecture hall followed by practice (Everyone - even Level 1s who ran in the morning, you will do drills with the team following meeting but no run)

Tue - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)

Wed - am - 6:15a (Level 3-4, optional for Level 2, no Fresh) yoga at 6:40 all invited; afternoon - no practice, Race at Hurricane (info below)

Thur - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)

Fri - am - 6:15a (Everyone); afternoon - on own or with your own group (Level 4, optional Level 2-3)

Sat - 7:30a at PVMS (Everyone) - with a race on Wednesday, we'll do our workout Saturday morning; please plan as best as possible to attend team practice.

Minutes:
Put in your minutes for this week (start if you haven't been). 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). This is how we will earn our minutes awards for the season.

Upcoming Events:

Race - Hurricane: Sept. Wednesday at Sky Mountain Golf Course, Girls at 5:00p, Boys at 5:30ish (there may be a Middle School race at 4:30, we'll get an update soon). Everyone please mask up - athletes all the time except when you are running, parents/family/friends ALL the time (especially around the team). There is no team bus, please get your rides arranged. Everyone be at the course by 4:15p.

Race - Royal Run: Sept. 26th 8:00a (Var Boys), 8:30a (Var Girls), 9:00a (JV Boys), 9:30a (JV Girls, 10:00a (Rookie Boys), 10:30a (Rookie Girls) Roy High School. This will be an overnight travel meet. We will leave Friday, then stay overnight in Ogden to race Saturday morning before returning home. To get our numbers figured out, we MUST KNOW NOW if you are planning on not attending because of Homecoming. We will need a final solid count at the team meeting on Monday... so some of you need to decide what you are doing!

Youngsters:

Our 6th-8th grade running camp known as the Youngsters is in full swing. Our practices will be held Tuesdays and Thursdays at 3:00 at PVHS - we will meet on the back grass to the south of the school. Share this info with family, friends, neighbors who may be interested.

PVXC Thought of the Week: 
"The end of the workout is the start of the adaptation process. What you eat, drink and how long you sleep post workout impacts how much benefit you'll receive from the work you did. Don't ignore that what you do following a workout is just as important as the workout."

-Jonathan J. Marcus
Tying in a bit to what we said at the intro to this week's post... Often we work so hard in a workout, because we know that the push and the sweat will make us better. But then we rush home and off to work or homework (or maybe just sit around for a couple hours on the phone and lazing). Many of us forget, however, that getting some protein and carbs into our bodies within 30 mins of a workout will optimize our fueling recovery, that rolling and icing will loosen our muscles and jumpstart the rebuilding required to get the most out of the workout and that sleep the night of a workout is when our muscles (and mind) repair from the difficult effort we just put in. This is all part of the Renegade lifestyle... you can't just be committed for 2 hours a day and think you are maximizing gains, it needs to be a lifestyle of dedication and committment on all fronts - the hard work and the recovery!

Sept 7-12 (Week 15) and Dual w/ Crimson & Timpanogos Recaps

We made it through the heat wave - hopefully the last one of the year. We can look forward to a great week of practice and some big improvements from all the hard work we've done for the last few months.

Purpose of the Week's Workouts: This week's workouts - this week will be our last real big long run of the season and our last real big mileage week of the year. We will continue to work on race pace workouts and hills to strengthen for fast running in a few weeks.

<<<PLEASE WEAR BRIGHT or WHITE TO ALL AM RUNS>>>

This Week's Schedule: (Jrs./Srs. up to 5 doubles, Sophs up to 4 doubles, Fresh up to 2 doubles)

Mon - am - 7:00a everyone meet at Maverick roundabout on the Washington Parkway to carpool over to Hurricane for a team trail run on the Hurricane Rim Trail. No afternoon run.

Tue - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)

Wed - am - 6:15a (Level 3-4, optional for Level 2, no Fresh); afternoon - 3:00p (Everyone)

Thur - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)

Fri - am - 6:00a (Everyone); afternoon - on own or with your own group (Level 4, optional Level 2-3)

Sat - run on own or with your own group.

Minutes:
Keep updating your minutes (start if you haven't been). 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). This is how we will earn our minutes awards for the season.

Dual w/ Crimson: Somehow we battled through some extreme heat and ended up with a very good race with Crimson. The Youngsters got us started with a good race with a big crew of MSers from around the area. The HS girls ran very well and had great packing throughout and finished with 13 of the top 18. Kennis led us with a 2nd place finish. She was followed by Katie, Sadie, Madeline and Kyanne to help the Panthers to victory 20-41. The boys also saw strong packing and took 5 of the top 6 spots - led by Bryan in 1st, Keaton 2nd and Boston in 3rd to win 17-40.

Timpanogos Invite: On Saturday, the Varsity teams traveled to our largest meet of the season, the Timpanogos Invite in Orem. The Varsity girls ran well in the Elite Varsity Division and placed 5th overall as a team. We were led by Adri who had a breakout race and placed 6th overall. Brinley ran a strong 22nd followed then by Alli, Brooklyn and Pyper all in the top 45. The boys also competed in the Elite Varsity Division and placed 16th. Scottie led the team and our Sophmore crew continued to improve led by Trey who was our 2nd man and Keaton and Kenny who were our 5th and 6th runners. 

Upcoming Events:

Dixie All-Comers: has been cancelled.

Race - Hurricane: Sept. 16th. at Sky Mountain Golf Course, race time TBA. Everyone please mask up - athletes all the time except when you are running, parents/family/friends ALL the time (especially around the team).

Race - Royal Run: Sept. 26th. 8:00a (Var Boys), 8:30a (Var Girls), 9:00a (JV Boys), 9:30a (JV Girls, 10:00a (Rookie Boys), 10:30a (Rookie Girls) Roy High School. This will be an overnight travel meet. We will leave Friday, then stay overnight in Ogden to race Saturday morning before returning home. To get our numbers figured out, we MUST KNOW NOW if you are planning on not attending because of Homecoming.

Athletes of the Week (last week): sorry I left the paper at school... I'll catch this up Tuesday
Performance - 
Tough at Practice - 

Team Builder - 

Youngsters:

Our 6th-8th grade running camp known as the Youngsters is in full swing. Our practices will be held Tuesdays and Thursdays at 3:00 at PVHS (this coming Thursday there won't be practice because of the meet!) - we will meet on the back grass to the south of the school. Share this info with family, friends, neighbors who may be interested.

PVXC Thought of the Week: 
"Remember that prioritizing sleep is not sacrificing other activities. Good sleep allows you to bring your full self to whatever it is you are doing. It's better to be fully awake for 16 hours than 60 percent awake for 20. You live more life that way."

-Brad Stulberg
It seems that we've been having quite a few talks/thoughts about sleep lately. Is it an overload? I don't know - maybe if you sleep a good amount it is. But being around this stuff long enough, it doesn't take much to know that almost every high schooler could use more dedication to sleep. It is the #1 performance enhancer; it helps you get more out of every workout than anything else; it helps you fully engage more in everything you are doing than anything else. GET MORE SLEEP! A lot of you ask, "Coach, what can I do to get better?" Most of you are doing a lot of things right - workouts, drills, weights - one thing you could do better at... SLEEP!