First full week of school, first full race, car wash, Renegade Camp... all done. That was a big week. Let's build on it as we head into the new week. A couple of things on eating... I was just reading a study about how running (XC and track) has the highest amount of eating disorders among collegiate athletes. This is a tough thing because the image of a fast runner is a skinny thing, but all the best runners I've been around have been powerful and strong within the realms of their own healthy body types. Here's a few good articles about healthy eating for runners:
https://www.runnersworld.com/advanced/a20786302/cross-country-nutrition/ (I really like this one)
https://www.runnersworld.com/advanced/a20786302/cross-country-nutrition/ (I really like this one)
https://www.riseupnutritionrun.com/post/4-easy-ways-to-optimize-a-cross-country-runner-s-diet (has good quick tips)
https://www.runnersworld.com/advanced/a20812277/nutrition-guide-for-high-school-runners/ (a day by day guide; doesn't necessarily go with our workout schedule, but has good ideas)
http://www.vistanationxc.com/uploads/1/2/6/4/12640731/nutrition_for_distace_runners.pdf (a great guide! list some specific great foods as well as tips for good eating and sleeping)
(and if you're ever in doubt about eating, use the mantra Eat, Eat, EAT!)
Spirit Pack: If you would like anything from the Spirit Pack (nothing from this is required, just extra gear you may want), the order is due Sunday. Check out the previous post for info. And we invite anyone to buy stuff (athletes, family, friends)
Purpose of the Week's Workouts: This week's workouts. We continue our SWEP phase this week - Speed With Endurance Process - with a focus on controlled speed of longer intervals. They are designed to tax the body like an XC race will and make your strong physically and mentally. Take a look at the workouts and see what is required of you for the level you have chosen.
This Week's Schedule: (this is our usual in-school schedule)
MUST WEAR WHITE OR FLORESCENT (BRIGHT) TO EVERY AM PRACTICE
Monday: AM long run at 5:45a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS meet in the lecture hall (everyone)Tuesday: AM weights and short run at 6:15a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS (everyone)
Wednesday: AM recovery run at 6:15a PVHS (no Maroon; Silver: optional; Black: required) / afternoon practice 3:00p PVHS (everyone)
Thursday: AM weights and short run at 6:15a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS (everyone)
Friday: AM practice at 6:15a PVHS (everyone... this will be our main practice for Friday, there are a few who can't make it, so come to afternoon instead) / afternoon practice 12:30p PVHS (Silver: optional, no Fresh/Sophs; Black and Maroon who didn't make it to am practice; no Maroon who ran in am)
Saturday: RACE - SUU Invite (info below)
Upcoming Events:
SUU Invite - Aug. 28th (Sat) at Bicentennial Park in Cedar. Var Boys 8:00a, Var Girls 8:30a, JV Boys 9:00a, JV Girls 9:40a, awards 10:30a. Bus will leave PVHS at 6:30a.
Timpanogos Invite - Only Varsity till be traveling to this meet. Sept. 4th (Sat) at Lake Side Park in Orem. Varsity Boys 9:20a, Varsity Girls (Elite) 9:50a. We will leave on Friday at 9:00a.
Dixie All-Comers (Pre-Region) - Sept. 7th (Tues) at St. George Golf Course. Youngsters ?, Girls 6:00p, Boys 6:45p'ish. No bus to this meet. JV will be competing at this meet (we are not sure if there is a youngsters race).
***An important note about races - those who miss practice will not be invited to attend races. It is very important to be at practice (not only for your own running, but to be part of the team). To emphasize this, those who miss their required practice(s) will not be racing. This includes most all reasons (such as work). Injured athletes should be to practice for drills and announcements and then go get treatment. Please try and make appointments around practice schedule. School work should be prioritized in that you aren't having to make up stuff after school in the first place. And coaches should be notified of all missed practices.***
Race Report:
Cedar All-Comers - Some solid stuff and some good things to build upon from our first full race of the year. We had a few Youngster run and it was great to see them pushing. Emmalee ran very well and won the girls race. Jack did an excellent job and was top 10 for the guys. For our HS ladies, we had Brook (4th), Adri (6th), and Brinley (10th) finish in the top 10. With Katie and Kate just behind, we earned a close victory over DH at 45 to 48 and outdistanced the rest of the field by a solid margin. A few other strong races came from Kennis, Brecken, Amelia, Laney, and Macy. It was great to see Elle patiently working her way back from injury and seeing Zoe and Sydney complete their first HS 3 mile race. The guys took 4th in the 8 team field. Trey ran a very gutsy race while pushing with the front pack. Our top finisher, he ended up in 7th. We had a lot of our younger guys stepping up and fill in some holes: Talmage ran strong throughout to be our 2nd; Kenny ran well; Kyler had his best race of his young career; Gianno, Bridger, Allen, Grant, Carson, Gaige, and Parker all were in close range and show we will have a strong group vying for varsity spots. And we also saw some strong races from our rookies: Wesley, Diego, Jamin, and Ben all pushed hard throughout. Overall a good experience to be back on the course. And now we all have some things to work on and continue to build upon.
Athletes of the Week:
Performance of the Week: Bridger J. (Fr.) - Bridger has really shown great potential through his hard work and early season time trial. He'll be mixing it up with the big boys soon.
Tough at Practice: Brianna U. (So.) - Brianna has consistently shown her desire to improve through her hard work and dedication.
Team Builder: Porter C. (So.) - Porter has been bringing a positive attitude for himself and toward others as he pushes to meet his goals and help the team reach ours.
Minutes:
Fill out this form for our 11th week of practice. This is how we will earn our minutes awards for the season as well as tracking goals and progress.
Fill out this form for our 11th week of practice. This is how we will earn our minutes awards for the season as well as tracking goals and progress.
Youngsters:
Our 6th-8th grade club are practicing Monday and Thursday at 3:00p-4:15 at PVHS (8th graders can ride a bus to the HS). Contact Martha Baker with questions 435-773-3667.
PVXC Thought of the Week:
"There is no such thing as the pursuit of happiness, but there is the discovery of joy."
-Joyce Grenfell
"There is no such thing as the pursuit of happiness, but there is the discovery of joy."
-Joyce Grenfell
"The pursuit of happiness is a most ridiculous phrase. If you pursue happiness you'll never find it."
-C.P. Snow
I came across these quotes and it made me think about our Thoughtful Thursday a little bit. We talked about a few of the things that brought me joy from the race. It seems as if sometimes we get so caught up in trying to find joy (happiness) and that joy will come from reaching a goal, that we miss out on the real joy which is right in front of us everyday. There is nothing wrong with pushing for a big goal, but if we aren't enjoying the process - the small things, the effort, the team camaraderie, a funny joke at practice, having a successful hard workout, a crazy team night - if we aren't enjoying these things along the way, then there isn't a whole lot of point in only going for that big goal. So take some time each day and think about things that are bringing you joy that day in running and in all other aspects of your life. Then use that daily happiness to guide you to other big things. Remember a team theme we have used before, "Joy in the Journey"! :)
I came across these quotes and it made me think about our Thoughtful Thursday a little bit. We talked about a few of the things that brought me joy from the race. It seems as if sometimes we get so caught up in trying to find joy (happiness) and that joy will come from reaching a goal, that we miss out on the real joy which is right in front of us everyday. There is nothing wrong with pushing for a big goal, but if we aren't enjoying the process - the small things, the effort, the team camaraderie, a funny joke at practice, having a successful hard workout, a crazy team night - if we aren't enjoying these things along the way, then there isn't a whole lot of point in only going for that big goal. So take some time each day and think about things that are bringing you joy that day in running and in all other aspects of your life. Then use that daily happiness to guide you to other big things. Remember a team theme we have used before, "Joy in the Journey"! :)
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