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.
- 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:
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.
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:
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?
"... 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?
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