Camp Info

 Here's the packing list for camp

We're still looking for a few tents

Also, we have plenty of drivers for the way up on Monday. We need some drivers back on Thursday. If any parent could do that (or maybe switch up) that would be super helpful... it's a pretty long walk back home!

Finally, if you haven't paid, please do.

June 27-July 2 (Week 4)

This is a key time of the summer - a time to reflect at how you've been doing, seeing the positives of your growth and a chance to recommit to the things you need to do to achieve your best.

Please take a look at (and do) the following things:

• take a look at the 2022 schedule and start making some plans so you don't miss races 
• registermyathlete - Thanks to the 12 boys and 13 girls who have done this so far! The rest of you, go to registermyathlete.com (the registration part needs to be done this week) - physical needs to be complete and on file at PVHS asap.
  Fees will need to be paid by the beginning of school.
• We will be doing the lunge matrix, leg swings and SAMs daily. These are great strengthening exercises that will help you get and stay healthy and injury free. So take a look at the videos and learn them.
• Lunge Matrix video
• Leg Swings video
• SAM video
• Take a look at the slides for the Panther Distance Crew Weight Program - each has a video linked to it to help you learn the correct form. Watch these and get a sense of what you would like to do for our first days in the weight room this week.
• If you are not getting our team information texts, text the code "@xcchamps" to 81010
• BOYS... if you haven't ordered your shorts, please do - they may be out soon. If you will think you will be running Varsity (probably top 10 on the team) or might be running Varsity in the future, just want this style of short, or don't have a pair of shorts from previous years of PVXC, you need to order this. We will NOT do a team order, you just need to order your own. And order them now! There are two length options: the Adidas Men's Own The Run Split Short (black), they are shorter and have a more race-like feel. Here they are on Amazon for like $25. If you'd would like a little longer version, here are the Adidas Men's Own The Run Cooler Short (black), I would probably suggest the 5 or 7 inch inseam (9 is a bit long for racing). And here they are on Amazon for around $25.

Purpose of the Week's Workouts: This week's workouts. Nothing is strong and lasting without a strong foundation. During our Foundation Phase we develop the strong foundation to keep you healthy and growing in your running. We will continue to see a growth of minutes throughout the week, in our longer runs, and for some of you our first doubles of the summer. We will also start introducing beginning workouts of Pace and Hills. Being to these runs is very important to help the foundation be complete.

A little info on Doubles (a second run for the day): we do these throughout the year, how often just depends on what level of running you are ready for and committed to; but why do we do them? First, because it is inevitable - in the school year, most of our main practices are in the afternoon so we need to get used to the heat; secondly, a double helps us get more training in without as much stress on the body; and third, this actually helps us learn to organize and use our time more efficiently. So this week, some of our athletes will start doubles and most often these will be done in the heat. There are some real benefits to running in the heat, but we must be careful. Here is a pretty simple article describing some benefits and giving tips at how to stay safe in the heat. As we start our heat runs, be hydrated (even take water with you), stick near your home so you can stop anytime you need to, and see if a friend can go with you so you can watch out for each other.

This Week's Schedule:

Monday: regular practice at 7:00a Washington Elem. (everyone)

Tuesday: regular practice at 7:00a PVMS (everyone) - Youth Summer Running Club 8:30-9:45 (everyone). Weights after at PVHS. Afternoon short run on own (Black, Silver required; Maroon optional)

Wednesday: regular practice at 7:00a Washington Elem. (everyone) - team activity TBA

Thursday: regular practice at 7:00a Washington Elem. (everyone). Weights after at PVHS. Afternoon short run on own (Black, Silver required; Maroon optional)

Friday: regular practice at 7:00a Sullivan Park (everyone)

Saturday: team long run (and anyone else that wants to join us!) at 7:00a. Meet at the top of Turkey Farm Road (above the S-Curves).

Book Club/Weekly Reading:
We will be reading Chop Wood Carry Water this summer. We had great discussion on chapters 6-10 last week. Monday we will be discussing chapters 11-15, so read that if you haven't yet. And jump into chapters 16-20 during the week to discuss next week.

Minutes:
Fill out this form for our third week of practice (this past week). This is how we will earn our minutes awards for the season as well as tracking goals and progress.

HOKA SUMMER MILES CLUB - If you want to earn some swag from HOKA, you can sign up for this club and log your mileage (info here).

Upcoming Events:

• High Altitude Camp - July 11-14 at Jacob Lake. Cost is $90. Where are our Freshman and new runners at? We want/need you to join us! This is a VERY worthwhile event to be part of... everyone on the team should make it a priority to join us. Those who are new, talk to your teammates about camp and see why you should plan on being there too. We will need help with rides and any parents that want to be chaperones. Please take a minute and fill out the following form for participation. Payment due by June 27th.
• Camp Info - Rides: Thanks for those who identified that they could drive (you will be hearing soon to finalize things). We are looking good on rides up on Monday, we will need a few more who could come pick us up on Thursday, so let us know if you could do that. Tents: we are always in need of borrowing a few tents (we prefer larger, family size tents for the team bonding!). Look through your gear and see if you could send one up for camp. Chaperones: Those who indicated you want to join us, plan on it (again, we'll contact to finalize)
• 24th of July 2 Miler (but actually 23rd this year) - Saturday, July 23rd at Harvest Lane Park in the Fields. All athletes should be running and we are inviting family, friends, Kids' Club, and anyone else. Time TBA.

PVXC Thought of the Week: 
"... comparison is the thief of all joy, and the grass isn't greener on the other side. The grass is greener where you water it."
-Akira in Chop Wood Carry Water
Another great little lesson shared in this week's reading. What does this mean to you and our team?

June 20-25 (Week 3)

It's great to be in the full swing of things. A few main things for this week: we need to get our camp stuff figured out very soon, so we are moving up the date for registration for camp. Please have the registration form filled out by Monday (we need the count of who's going to plan food, transportation, shirts, and everything else). Payment is stull due by the 27th. Also, at the elementary, they are beginning to do some construction work, so please pay attention to it and stay out of their way (we may need to move locations of where we put our stuff and warm up). Because of this, Kids' Club (and Tuesday practice) will be moved to Pine View Middle School.

Please take a look at (and do) the following things (if you do them now, I won't have to talk about them in practice forever):

• take a look at the 2022 schedule and start making some plans so you don't miss races (we have worked to update a little more in the last few weeks)
• registermyathlete - get it done! Go to registermyathlete.com (the registration part needs to be done this week - physical needs to be complete and on file at PVHS asap.
  Fees can be completed later.
• We will be doing the lunge matrix, leg swings and SAMs daily. These are great strengthening exercises that will help you get and stay healthy and injury free. So take a look at the videos and learn them.
• Lunge Matrix video
• Leg Swings video
• SAM video
• Take a look at the slides for the Panther Distance Crew Weight Program - each has a video linked to it to help you learn the correct form. Watch these and get a sense of what you would like to do for our first days in the weight room this week.
• If you are not getting our team information texts, text the code "@xcchamps" to 81010
• BOYS... we are getting new team shorts. If you will think you will be running Varsity (probably top 10 on the team) or might be running Varsity in the future, just want this style of short, or don't have a pair of shorts from previous years of PVXC, you need to order this. We will NOT do a team order, you just need to order your own. And order them now! There are two length options: the Adidas Men's Own The Run Split Short (black), they are shorter and have a more race-like feel. Here they are on Amazon for like $25. If you'd would like a little longer version, here are the Adidas Men's Own The Run Cooler Short (black), I would probably suggest the 5 or 7 inch inseam (9 is a bit long for racing). And here they are on Amazon for around $25.

Purpose of the Week's Workouts: This week's workouts. Overall our goal is building our foundation for a strong healthy season. We will start to introduce a little more structure to some workouts starting this week - including our baseline fitness test on Monday (Please be to Monday's practice if you can!).

This Week's Schedule:

Monday: regular practice at 7:00a Washington Elem. (everyone)

Tuesday: regular practice at 7:00a PVMS (everyone) - Youth Summer Running Club 8:30-9:45 (everyone). Weights after at PVHS.

Wednesday: regular practice at 7:00a Washington Elem. (everyone) - team activity TBA

Thursday: regular practice at 7:00a Washington Elem. (everyone). Weights after at PVHS.

Friday: regular practice at 7:00a Confluence Park (in St. George near Dixie Center) (everyone)

Saturday: practice on own or form your own group.

Book Club/Weekly Reading:
We will be reading Chop Wood Carry Water this summer. We had great discussion on chapters 1-5 last week. Monday we will be discussing chapters 6-10, so read that if you haven't yet. And jump into chapters 11-15 during the week to discuss next week.

Minutes:
Fill out this form for our second week of practice (this past week). This is how we will earn our minutes awards for the season as well as tracking goals and progress.

Upcoming Events:

• High Altitude Camp - July 11-14 at Jacob Lake. Cost is $90. We will need to get this planned and figured out who is going very soon (because it is two weeks earlier than usual). This is a VERY worthwhile event to be part of... everyone on the team should make it a priority to join us. Those who are new, talk to your teammates about camp and see why you should plan on being there too. We will need help with rides and any parents that want to be chaperones. Please take a minute and fill out the following form for participation. Registration form due by this Monday, and Payment due by June 27th.
• 24th of July 2 Miler (but actually 23rd this year) - Saturday, July 23rd at Harvest Lane Park in the Fields. All athletes should be running and we are inviting family, friends, Kids' Club, and anyone else. Time TBA.

PVXC Thought of the Week: 
"... one of the most powerful forces you will face... is discouragement. It can come in many different forms; sometimes it is the voice inside your head that says you aren't good enough, while other times it might come from giving your best and still not succeeding. Still other times it will creep in in ways you might not even be aware of. But make sure you always keep your guard up, and fuel your hear with encouragement."
-Akira in Chop Wood Carry Water
One of my fav sections of this past week's reading. Come ready to talk about your thoughts and important ideas on Monday. 

June 6-18 (Weeks 1 and 2)

I was a couple days slow in getting this out, so we will just combine Weeks 1 and 2 for now. We've had a great frst couple days; let's keep the momentum going for these couple weeks. Remember what we've been bringing up these first two days: Consistency is Key! Come out to practice everyday, bring somebody, come be part of this awesome thing we do (which is so much more than just running... It's learning to Run and Live greatly!)

Please take a look at (and do) the following things (if you do them now, I won't have to talk about them in practice forever):

• take a look at the 2022 schedule and start making some plans so you don't miss races (we have worked to update a little more in the last few weeks)
• registermyathlete - get it done! Go to registermyathlete.com (the registration part needs to be done this week - physical needs to be complete and on file at PVHS asap.
  Fees can be completed later.
• We will be doing the lunge matrix, leg swings and SAMs daily. These are great strengthening exercises that will help you get and stay healthy and injury free. So take a look at the videos and learn them.
• Lunge Matrix video
• Leg Swings video
• SAM video
• Take a look at the slides for the Panther Distance Crew Weight Program - each has a video linked to it to help you learn the correct form. Watch these and get a sense of what you would like to do for our first days in the weight room this week.
• If you are not getting our team information texts, text the code "@xcchamps" to 81010

Purpose of the Week's Workouts: These two weeks' workouts. Overall our goal is building our foundation for a strong healthy season.

This Week's Schedule:
Week 1: we'll keep having practice at Washington Elementary Monday through Thursday this week at 7:00a. On Friday the 10th, we will meet at Sullivan at 7:00a. 

Monday: regular practice at 7:00a Washington Elem. (everyone)

Tuesday: regular practice at 7:00a Washington Elem. (everyone) - Youth Summer Running Club 8:30-9:45 (everyone)

Wednesday: regular practice at 7:00a Washington Elem. (everyone) - Waffle Weds at the Baker's after practice.

Thursday: regular practice at 7:00a Washington Elem. (everyone)

Friday: regular practice at 7:00a Sullivan Park. (everyone)

Saturday: practice on own or form your own group.

Week 2: usual practice schedule at Wash Elem, Monday-Thursday. We will meet at Middleton Park at 7a on Friday. Saturday we will also meet at Sullivan to run on the grass at 7a. Weights on Tuesdays and Thursdays after our run, we will go (as a team) over to PVHS and spend 30mins in the weight room going through our routine (please do your best to build this into your schedule).

Monday: regular practice at 7:00a Washington Elem. (everyone) - Book Club after the run (Chapters 1-5 of Chop Wood Carry Water)

Tuesday: regular practice at 7:00a Washington Elem. (everyone) - Youth Summer Running Club 8:30-9:45 (everyone) - Weights after Summer Club (everyone)

Wednesday: regular practice at 7:00a Washington Elem. (everyone) - (team activity?)

Thursday: regular practice at 7:00a Washington Elem. (everyone) - Weights (everyone)

Friday: regular practice at 7:00a Middleton Park. (everyone)

Saturday: regular practice at 7:00a Sullivan Park. (everyone)

Book Club/Weekly Reading:
We will be reading Chop Wood Carry Water this summer. It's a super easy read and has some awesome stuff in it. We've had some copy issues (so hopefully we don't get in too much trouble for this), so we are needing to post a PDF of the book here. I know it's not the most convenient way to read, but please do it AND THEN PARTICIPATE IN OUR BOOK CLUB DISCUSSIONS each Monday. This week we are reading Chapters 1-5 to discuss on Monday, June 13 and then Chapters 6-10 to discuss on June 20.

Shoes... Shoes... and more Shoes...: We don't have a lot of equipment in running, but what we do have is very important - shoes. Parents and athletes take a look at this short guide to running shoes and when to replace them. There's a lot of places you can get new shoes (specialty store, online, etc.); however, the key is to get a right fit for your particular foot, not necessarily just the cheapest. A specialty story will help fit you to the correct shoe. You can also get some help from the coaches who have some experience in identifying various foot types and get you in the correct type of shoe (neutral, cushion, support, stability).

Minutes:
Fill out this form for our first week of practice. This is how we will earn our minutes awards for the season as well as tracking goals and progress.

Upcoming Events:

• High Altitude Camp - July 11-14 at Jacob Lake. Cost is $90. We will need to get this planned and figured out who is going very soon (because it is two weeks earlier than usual). This is a VERY worthwhile event to be part of... everyone on the team should make it a priority to join us. Those who are new, talk to your teammates about camp and see why you should plan on being there too. We will need help with rides and any parents that want to be chaperones. Please take a minute and fill out the following form for participation. Registration and Payment due by June 27th.

PVXC Thought of the Week: 
"Everyone wants to start the next Ikea, but few are willing to be faithful in selling matches door to door."
-Akira in Chop Wood Carry Water
Like we will do all summer, this quote is taken from our Week 1 reading section of "Chop Wood Carry Water". What is it talking about? That's what we want you to think about. There are a lot of important reasons to participate in reading our book this summer and coming to discussion ready to share something. I don't want to list them all out, because I want you to find them on your own; but trust us (coaches and captains who read and picked this book for us), it is a good read (and an easy/quick one!). So jump into it and think about this quote and maybe come willing to share something about it in the coming week.