Aug. 30-Sept. 4 (Week 13)

Let's just jump right into everything with only a quick note... You guys are amazing. Keep working hard. Keep supporting each other. And remember "How Bad Do You Want It?"

Purpose of the Week's Workouts: This week's workouts. This is our final SWEP 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: 

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: (Varsity will do the workout in the am, others may choose to do the workout at 6:00am or after school) AM workout at 6:00a 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 (Varsity only) - Timpanogos Invite (info below) / not racing - run on own or form your own group run.

Upcoming Events:

Timpanogos Invite - Only Varsity will be traveling to this meet (overnighter). 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 (or earlier). An itinerary will be sent home with those participating.

Dixie All-Comers (Pre-Region) - Sept. 7th (Tues) at Bloomington Hills North Park (location change!). 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). Region will be moved to either this location of SUU course (you will be told as soon as we know).

Homecoming Parade - Sept. 8th (Wed) along Telegraph in Washington. Time (? probably starts around 7:00p, meet at 6:30?). We would like our whole team there representing our amazing XC program! 

PV Youngster Meet - Sept. 13th (Mon) at Pine View MS. One race for all Youngsters 6:30p. We will need help with course setup, timing, awards and stuff from our HS athletes. We will move our afternoon practice to 5:00p to help with this.

PreState - We will be taking around 40 athletes to this meet (overnighter). Sept. 16th (Thurs) at Regional Athletic Complex in SLC. race schedule Fr/So Girls 8:00a,  Fr/So Boys 8:30a, Jr/Sr Girls 9:00a, Jr/Sr Boys 9:30a. We will leave on Wednesday at 12:00p. An itinerary will be sent home with those participating. Important info for spectators (prepayment of spectator fee is required).

Ironman - We will be volunteering with the Ironman on Saturday, Sept. 18th. If you haven't signed up to help follow this link and sign up for T2 Bike Handler (Saturday).

***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:

SUU Invite - A very strong meet. As a team we looked a lot stronger, even after a rough week. The Varsity boys got us started with a great example of team running. Although we were only 5 strong in the race, the guys ran as a great pack and took 6th (only 5 points out of 4th). With the great packing (4 seconds between 1-4), it is pretty safe to assume that with the addition of Trey and Zack (who were out with injury) we would have really closed the gap on 3rd place. During the race, Kenny got out well and the pack latched on to him. Then Bentley helped pull the group during the second half. Meanwhile, Talmage and Kyler stuck right on them. The four finished 20, 21, 25, and 26. Gianno rounded out our scoring in his first Varsity race ever. The Varsity girls then stepped up and continued to work on their packing as they pushed to a 10 point win over DH. Although we still have lots of room for improvement, things looked better this week. Brook ran a great race and took 3rd, Adri got out strong and pushed to a 5th place finish. The scoring was finished up by Katie in 10th, Brinley 11th, and Kate with a gutsy race to place 13th. Kennis had a solid race and displaced many team's scorers with a 23rd place finish. The JV boys saw our best packing of the meet and finished with a spread of only 19 seconds between our first finisher and fifth (and 27 seconds 1-7!). Parker was our top finisher in 15th followed closely by Porter (17th), Diego (19th), Bridger (21st), Allen (23rd), Carson (25th), and Grant (28th). This tight grouping helped the boys place 4th. In the final race of the day, the JV girls completed the Panther ladies' sweep winning a close team battle 40-42 over DH. We were helped with a good spread of 1:19 led by Brecken who finished 4th, Amelia 5th, Kyanne 6th, Macy 10th, and Laney 15th. A few other shout-outs with solid races: Wesley continues to improve as a strong freshman, Jamin and Ben had strong races in their first seasons of XC, Aiden's improvement toward his season-goal has been fun to watch, Sydney ran nearly 2 minutes faster than at Cedar, and Elena did well in her first XC race. 

Athletes of the Week: (from Week 11)

Performance of the Week: Talmage (So.) - With a very strong race at Cedar, Talmage has solidified a position on the Varsity team. He ran bravely and moved up throughout the race to finish as the second Panther!

Tough at Practice: Amelia (Jr.) - Amelia has been a consistent leader and example for her two years on the team. Her hard work throughout the summer and into the beginning of the school year has been paying off with great progress in her running.

Team Builder: Wesley (Fr.) - Wesley has mad a great impression on the team in his first few months. He is enthusiastic and fun. He works hard and helps encourage everyone else to follow his example.

Minutes:
Fill out this form for our 12th 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. There is a Youngsters meet at Canyon View on Fri, Sept 3rd at 1:30p.

PVXC Thought of the Week: 
"Strategies for handling performance anxiety

1. Zoom out: Change your perspective

2. Come back to reality: What's the worst that can happen and the likelihood of that occurring?

3. Reframe: Try to shift anxiety to excitement

4. Lean on those around you"
-Steve Magness

So building on our Thoughtful Thursday a little bit again... Anxiety before a big event (like a race) is a very real thing. Since it is there and most of us have to deal with it at some level, it's a pretty good idea to learn how to work with these thoughts and feelings. These steps are a great way to begin working with the anxious feelings we have that create a roadblock to our success. As you work on this, remember, it is a process. You may have times where you are more successful and dealing with anxiety than others - that is okay. You may have times where you fall into some old patterns - that is okay. So step back a little and think about where the anxiety is coming from. Then evaluate really, is this bad stuff really going to happen? Next, think about why you are really anxious; it's very likely because you care and are excited and want to do well (remember, those are good things!). And finally, turn to your previous successes and the help of your teammates, parents, coaches, friends, and others you trust to help you through. As you work through these steps, you will find a lot of joy coming out of the scariness of anxiety.