Nov. 14-19 (Week 24)

For some of you this will be your last week with us for a little while; others might have a couple more weeks until the break. So, *REMEMBER, YOU MUST BE AT PRACTICE TO BE ELEGIBLE TO COME ON THE POST SEASON TRIPS*. 

Since we are finishing up the season, here's a rundown of what is going on: At the end of the season, we will take a 2 week break - during that break, it is encouraged that you stay active (do SAMS and core, bike, cross train, lift, get outside and do some things) - but during the first week off, NO RUNNING! Let the body heal up and the mind have a break (basically we want you to miss running a bit). During the 2nd off week, continue to keep active, and if you want to throw in a short 20 min run every other day (3 times) go ahead. But if you aren't ready to run yet, don't. Nevertheless, it is important that you're staying active and doing some things during this time. This will all be self/athlete led, no coaches for these two weeks (you need a break from us, and I hear we might need a break from you!). After the two week break, we'll get going again and building back toward track (for those not in a winter sport).

We'll keep this here one more week in case you missed it: A message for parents - As we are maybe starting to think about presents at this time of year, here's a few ideas for the runner in your home: shoes, shoes, and more shoes (the one piece of gear a runner must have is shoes, and now is a great time to get a new pair and double it up as a present!); a watch (a decent gps watch can range from $100 or less to quite a bit more, but really you don't need anything super fancy); recovery aids like foam rollers, rolling sticks, and massage tools; a book about running or sports psychology can be an interesting read.

Purpose of the Week's Workouts: This week's workouts. 

ALWAYS WEAR WHITE OR BRIGHT TO AM PRACTICES

This Week's Schedule:

Monday: AM - 6:30a regeneration run PVHS (Black and Silver optional, no Maroon) / Afternoon - regular practice at 3:00p PVHS (everyone) No team meeting, just get out to practice

Tuesday: AM - 6:15a Weights and short run PVHS (Black, Silver required; Maroon optional) / Afternoon - regular practice at 3:00p PVHS (everyone) 

Wednesday: AM - 6:15a regeneration run PVHS (Black required; Silver optional; no Maroon; no Freshmen), Yoga at 6:45a everyone invited / Afternoon - regular practice at 3:00p PVHS (everyone)

Thursday: AM - 6:15a Weights and short run PVHS (Black, Silver required; Maroon optional) / Afternoon - regular practice at 3:00p PVHS (everyone)

Friday: AM - no run / Afternoon - course preview down in Phoenix 

Saturday: AM - RACE: NXR, see info below

Race Report:
Great job at the Autumn Classic. The girls ran a very strong team race and most were able to find teammates to pack with throughout. Brook led 5 Panthers under 12 minutes with her 11:33 win. She was followed by Kate, Katie, Adri, and Emmalee. Brianna and Alianna set new PRs and Laney was just off hers. While Elena and Bella ran great efforts for their first 3200s on the track. The guys saw a lot of great races throughout the order. The younger guys showed a lot of strength for their first 3200 on the track. And we place 12 boys under 11:00 (while missing a couple top runners). Trey led the way with another spectacular race finishing first in school record fashion with a time of 9:19 (splits were 4:45 and 4:34!). He was followed by Porter, Talmage, and Kyler; then a big group of Keaton, Cane, Jamin, Evan, Kevin, Boz, Parker, Grant, and Gaige. Fast 3200s show the importance of XC strength and mileage to fast track times. Check out athletic.net for results.

Alumni Update:
Jess ran at Mountain Regional XC Championships on Friday. She finished as 3rd scorer for Weber and 79th overall. Great season Jessica!

Upcoming Events:

• PVXC Banquet - Thursday, Nov. 17th, 5:45p at PVHS. Please sign up for food here; we've got a few spots to fill still. Try and plan to be there (athletes and families); we want to celebrate everyone on the team.
• Race - Nike Southwest Regional (NXR), Saturday, 11/19 in Phoenix. Itinerary (pending approval from the bus company - will post share if needed.
• Race - Champs West (Footlocker), Saturday, 12/3 in California. Everyone is on their own for this. If you'd like to go, talk to teammates and plan rides, hotels, and activities. We will plan a meeting time for packet pickup. Please for the registration procedures to register with the team.
• Two week break - either after your last race or Dec. 4-18.

PVXC Thought of the Week: 
"God gives his shortest shorts to his toughest soldiers."

-Dumbflotrack

What does that have to do with anything? Nothing really! You guys are all just awesome. It has been such a fun year. Athletes: thanks for all your hard work, your commitment to each other and the team, for truly caring about each other, for teaching yourself that you can do difficult things and overcome trials, and for being an inspiration to all of us. Parents: thanks for your support of all this craziness; of course you love you kids and want them to do great, but sometimes it is difficult to see your kids go through tough stuff - the lessons you are letting them learn here in XC are going to help them grow in every aspect of their lives. All of you: you really are awesome!

Nov. 7-12 (Week 23)

Last couple weeks before Nike! *REMEMBER, YOU MUST BE AT PRACTICE TO BE ELEGIBLE TO COME WITH US*. We missed a lot of people of Friday morning. That's not good!

A message for parents - As we are maybe starting to think about presents at this time of year, here's a few ideas for the runner in your home: shoes, shoes, and more shoes (the one piece of gear a runner must have is shoes, and now is a great time to get a new pair and double it up as a present!); a watch (a decent gps watch can range from $100 or less to quite a bit more, but really you don't need anything super fancy); recovery aids like foam rollers, rolling sticks, and massage tools; a book about running or sports psychology can be an interesting read.

A message for athletes - SLEEP! Take advantage of the time change to get more sleep. This is a great time to move your bed time earlier. When you start to get tired at your "old" bed time, go to sleep, don't wait until the clock tells you to go to bed. So if I am usually going to bed at around 10:30, now I'll feel tired at 9:30; use it and go to sleep then and start the positive habit of a better sleep time.

*NEXT YEAR HIGH ALTITUDE CAMP* JULY 17-20 AT JACOB LAKE - make your plans now. 

Summer Moratorium will be June 28-July 4

Some other important announcements:

• Those interested in going to Foot Locker/Eastbay/Champs (whatever else it wants to be called) in California on December 3, we are going to have a meeting in Holt's room at lunch on Monday. Come prepared to talk about hotels/driving (know if your parent could drive and # of spots)/activities/etc... MSers make sure you let us know if you are interested so we can count you toward our numbers and get you the info we put together. 

Purpose of the Week's Workouts: This week's workouts. 

ALWAYS WEAR WHITE OR BRIGHT TO AM PRACTICES

This Week's Schedule:

Monday: AM - 6:30a regeneration run PVHS (Black required, Silver optional, no Maroon) / Afternoon - regular practice at 3:00p PVHS (everyone) No team meeting, just get out to practice

Tuesday: AM - 6:15a Weights and short run PVHS (Black, Silver required; Maroon optional) / Afternoon - no practice, RACE - Autumn Classic be at PVHS at 6:20p (everyone)

Wednesday: AM - 6:15a regeneration run PVHS (Black required; Silver optional; no Maroon; no Freshmen), Yoga at 6:45a everyone invited / Afternoon - regular practice at 3:00p PVHS (everyone)

Thursday: AM - 6:15a Weights and short run PVHS (Black, Silver required; Maroon optional) / Afternoon - regular practice at 3:00p PVHS (everyone)

Friday: AM - 6:15a PVHS (everyone) / Afternoon - after school for those assigned

Saturday: AM - we'll decide if we want a group run or individual groups

Race Report:
Times are up for the PVXC Dream Mile. It was awesome to see so many great efforts out on the track. Check out athletic.net for results.

Upcoming Events:

• Race - Autumn Classic (3200m track race with DH), Tuesday, 11/8 at PVHS. Girls 7:00p, Boys after 
• PVXC Banquet - Thursday, Nov. 17th, time TBA at PVHS. Look for assignments coming. Try and plan to be there (athletes and families); we want to celebrate everyone on the team.
• Race - Nike Southwest Regional (NXR), Saturday, 11/19 in Phoenix. race schedule TBA. Itinerary will be sent out soon for those attending.

PVXC Thought of the Week: 
"The time when there is no one there to feel sorry for you or to cheer for you is when a player is made."

-Tim Duncan, NBA great

We're basically entering our off-season. Yet we are still running. Why? People always see us running at this time (after State) and wonder why we are still out there. Maybe even some of you (athletes and/or parents) are wondering the same thing. The answer is really pretty simple in two ways: 1) to get better - to be a better runner, you have to run today, tomorrow, the next day. You've got to keep grinding. The physiology of aerobic activities requires you to continually be building (it is much different that a ball sport in that way where you can not do it for a few months and then come back and pick it up pretty quickly; in running, you have to keep building month after month, year after year, and if you miss it is pretty noticeable). 2) we love it! What else do you have to say about that!

Now, during this time (even when we take our two weeks off next month), this is the time when all the foundation for gains and glory is made. So now that our season is over, what are you going to do to become better for the future?