July 31-Aug. 5 (Week 9)

Just wanted to give another shout out to all of you. As coaches, we are very proud of how hard so many of you have worked over the summer. We know it is not easy: it isn't easy to wake up in the summer, it isn't easy to run, it isn't easy to be in the heat, it isn't easy to push yourself to do more. But we see your growth as runners and people because you are doing difficult things, and we hope you see it too.

Purpose of the Week's Workouts: Click here for this week's workouts. 

Minutes: Update your minutes for Week 8 Minutes (fill out the form for the week we just completed). 

This Week's Schedule:

Monday: Team Time Trial at Bloomington Hills North Park 7:00a - info below - (Everyone) / Captains meeting at 6:40a

Tuesday: Regular practice at 7:00a at Washington Elem. (Everyone) / afternoon 3:00p weights after at PVHS followed by short run (we'd encourage everyone to come, but not required)

Wednesday: Regular practice at 7:00a MEET AT SULLIVAN (Everyone) / afternoon on own (DT's at PVHS)

Thursday: Regular practice at 7:00a at Washington Elem. (Everyone) / afternoon 3:00p weights after at PVHS followed by short run (we'd encourage everyone to come, but not required)

Friday: Regular practice at 7:00a at MEET AT PARK IN GREEN SPRINGS (Everyone)

Saturday: Warner Valley Exit at 7:00a (Everyone)

Upcoming Events:

• RACE: Team Time Trial - Monday, 7/31, Bloomington Hills North Park (just off of Vermillion Drive), practice at 7:00a (warm up) and race at app. 7:45a. (everyone expected to be there)
• TEAM PARTY - Tuesday, 8/1, 5:00p at the Williams's. BBQ - bring assigned food (if you can)(check boys/girls text for location and assignment)
• RACE: Desert Relays - Monday, 8/7, Bloomington Hills North Park, relay race against DH (this is our first "real" race of the season; so, as usual, everyone is expected to be there), right now time is 7:00p, but we may push it back if needed because of the heat
• Spike Night at the St. George Running Center: 8/10, 7:15p - prizes, pizza, discounts on trainers and spikes
• RACE: Cedar All-Comers - Wednesday, 8/16, Time?, Cedar HS, bus leaves PVHS at ?

Uniforms and Spirit Pack: Remember our Spirit Pack order closes Sunday 7/30. Go back to last week's post for the link. 

We will be taking care of uniform stuff this week. So go back to last week's post to find info about that.

Race Report: 

24th of July Run - We had a great turnout for our 24th 2 Mile Run. This was the 2nd year that we did a food drive for entry and we doubled the amount of food we took to the Utah Food Bank! In the race, we had some great early season results. Ultimately the goal is to get everyone in the mode of racing - running harder than workouts and reminding the body and mind how you have to push in races. This was our 5th year running the race, so we've had some pretty good runners participate. Nonetheless, we had a lot of performances in the overall, grade level, and team time record books. Bridger and Emmalee set the overall records for the race with times of 9:28 and 11:39 (both breaking the old records by about 12 seconds and of course setting their grade record). Brennan, Elliot, and Nate all broke into the Top 10 Freshmen as well as Vanessa, Julia, and Katie K. Bender, Carter, Liam, Kyle, and Trevor all hit Top 10 Sophs. And Porter, Kyler, Gaige, and Carson as well as Elle, Brianna, and Katie F. all earned Top 10 Seniors. As a scoring 5, the girls recorded their 3rd fastest year. While the boys had their 2nd fastest years for scoring 5 and scoring 10 and their fastest year for scoring 7. Overall the awesome results from everyone showed what a great summer everyone has had; it was a great rust-buster and a great place from which we can build. 2023 Results and Records

PVXC Time Trial - 2023 results and records

Athletes of the Week - (after the boys messing up their announcing, who knows if these are in the right spots!)

Team Builder: Bridger, Jr - he's an awesome dude who is always helping everyone and working so hard.

Team Builder: Laura, Fr - has been bringing a great attitude with a sense of humor that brings the team together.

Tough at Practice: Bender, So - has been working extremely hard and pushing himself and everyone around him.

Tough at Practice: Brecken, Jr - has been running really well as result of her consistent hard work and effort.

PVXC Thought of the Week: "Trust is another word for faith - trusting that we can open to the next unfolding, to the unknown moment, and be vulnerable even to experiencing unpleasant feelings. It takes courage to be vulnerable and it take being vulnerable to trust." 

-George Mumford

In our final section of reading, the author talks about the importance of Trust. This quote talks about the importance of allowing oneself to be vulnerable to be open to and gain trust. A team setting is the perfect example of a place where one needs to trust others and be vulnerable. Without vulnerability, it is difficult (maybe even impossible) to truly reach the full potential of an individual and a team. We'll be discussing this on Tuesday, so if you need Chapter 6, go back to last week's post and get access to the reading.

July 24-28 (Week 8)

Thanks for everyone's help at camp. It was great! Parents, thanks for the rides and help chaperoning. Athletes, you guys did great. Captains, great job planning. Hopefully we can keep the positive vibes and team energy throughout the season. And to those who couldn't make it, we missed you. We hope you are able to make it next year and keep growing with the team. 

Purpose of the Week's Workouts: Click here for this week's workouts. These next two weeks before school starts, we will be pushing things up a little bit. We will hit some of our longest runs and weekly minutes of the season. We will also really be asking you to get out in the afternoon and start getting mentally and physically prepped for the afternoon runs when school starts - even if you aren't doubling runs, it would be a great idea to get out and do a hard walk a couple times a week in the afternoon.

Minutes: Update your minutes for Week 7 Minutes (fill out the form for the week we just completed). We're almost to the end of summer, so just another plug to hit those 60 Days of Summer. 

This Week's Schedule:

Monday: RACE: 24th of July 2 Mile Run meet at 7:00a at the Fields Park in the Harvest Lane neighborhood (20 E and Orchard Lane in Washington Fields), race will start at app. 7:45a (Everyone) / Captains meeting at 6:40a

Tuesday: Regular practice at 7:00a at Washington Elem. (Everyone) / weights after at PVHS (we'd encourage everyone to come, but not required) / afternoon on own

Wednesday: Regular practice at 7:00a at Washington Elem. (Everyone) / afternoon on own (DT's at PVHS)

Thursday: Regular practice at 7:00a at Washington Elem. (Everyone) / weights after at PVHS (we'd encourage everyone to come, but not required) / afternoon on own

Friday: Regular practice at 7:00a at TBA (Everyone)

Saturday: 7:00a at Sullivan Park (Everyone)

Book Club Reading: We'll be discussing Chapter 5 (Week 6 & 7) on Tuesday (go back to last week's blog to get that reading if you need it). Here's the final chapter of our book (which we will be discussing next Tuesday): Week 8 Reading pdf / Week 8 Reading google doc 

Upcoming Events:

• RACE: 24th of July 2 Mile Run - EVERYONE IS INVITED (athletes are expected; family, friends, Youngsters, neighbors... we'd love to have you join us). Race will start at 7:45a at the Fields Park (team will start practice a bit earlier to be all warmed up). Remember your 2 cans/non-perishable food items for the Food Bank.
• RACE: Team Time Trial - Monday, 7/31, Bloomington Hills North Park, practice at 7:00a (warm up) and race at app. 7:45a. (everyone expected to be there)
• RACE: Desert Relays - Monday, 8/7, Bloomington Hills North Park, relay race against DH (this is our first "real" race of the season; so, as usual, everyone is expected to be there), right now time is 7:00p, but we may push it back if needed because of the heat
• Spike Night at the St. George Running Center: 8/10, 7:15p - prizes, pizza, discounts on trainers and spikes

Uniforms and Spirit Pack: Our Spirit Pack order can be found here. We want to get this done early, so you can get your gear early in the season. Nothing from the Spirit Pack is required - all gear here is practice/training/spirit gear; athletes, family, friends are all encouraged to get what they want. You have just this week to order! However, if you'd like to race in the shorts from the Spirit Pack, we are making that a legal team race short; just make sure you order them in black if you want to race in them.

Uniforms are separate from the spirit pack and not ordered with the spirit pack. Tops are $35 and shorts for girls are $25. We will be using the same uni we did last year (white with grey stripes). Girls have the option of our Adidas shorts or spandex. Most uniform stuff (boys and girls top and girls shorts) will be ordered/paid for through PVHS and we will take care of that in the next couple weeks. Boys will also need to order their own shorts (because we can't get them ordered in a team bulk). Some of you have the Adidas Own the Run Shorts from last year... we will still use these shorts (here is the 5 inch version)(another 5 inch version)(3 inch version)(another 3 inch version); but they are tough to find, so we are also adding the Adidas Saturday Split Short as a team option. Boys shorts : DON'T WAIT TO ORDER... ORDER NOW! And of course, make sure you order black; we only race in black shorts :)

Other Required Stuff:

Physical - everyone needs a new physical each school year for high school sports. Many have theirs (some got it in the late spring at school), but if you haven't gotten a physical please get it scheduled and done. Forms must be turned into the PVHS office before an athlete can participate (practice or races - starting August 7th).

Registration - each athlete must register at registermyathlete before an athlete can participate (practice or races - starting August 7th).

Fees - sport participation fees are required by the Washington Country School District before an athlete can participate. You can pay your fee online, through registermyathlete or in person at PVHS (must be paid before an athlete can race at Cedar All-Comers).

Team Texts - athletes/parents should both be getting texts from the coach via remind. Athletes text the code @xcchamps and parents texts the code @xcparent to the number 81010. Athletes also have a boys and girls team group chat to send each other reminders, so make sure you are on that (talk to your teammates).

Athletes of the Week - (We will add this after Monday)

Team Builder: 

Team Builder: 

Tough at Practice: 

Tough at Practice: 

PVXC Thought of the Week: "You can react and get the sympathetic nervous system riled up and flood your body with stress hormones that impede your game. Or you can sit back, breathe, observe what's happening, and respond to what is, rather than what you think should be, could have been, or was supposed to be. Again, this is like being fluid like water, not rigid like ice. It's about responding to the flow of life around us rather than reacting."

- George Mumford

From our section of reading we will discus this week (Chapter 5 - Right Effort: Forget Thyself)

We had a great lesson on this from our captains at camp. Come prepared to put in your thoughts about this section.

July 17-22 (Week 7)

Hope we're all excited for camp this week! Links below for drivers and for athletes. Everyone will start the week with a workout at regular practice time on Monday at the elementary and then head out to camp. Those who aren't heading to camp, we will miss you like crazy - get your runs in throughout the week.

Required Stuff:

Physical - everyone needs a new physical each school year for high school sports. Many have theirs (some got it in the late spring at school), but if you haven't gotten a physical please get it scheduled and done. Forms must be turned into the PVHS office before an athlete can participate (practice or races - starting August 7th).

Registration - each athlete must register at registermyathlete before an athlete can participate (practice or races - starting August 7th).

Fees - sport participation fees are required by the Washington Country School District before an athlete can participate. You can pay your fee online, through registermyathlete or in person at PVHS (must be paid before an athlete can race at Cedar All-Comers).

Purpose of the Week's Workouts: Click here for this week's workouts. The progress of the group as a whole has been awesome. Everyone should take a few minutes and think back on where you started this summer and what you have accomplished so far; hopefully that brings some positive vibes to think about your growth.

Minutes: Update your minutes for Week 6 Minutes (fill out the form for the week we just completed). 

This Week's Schedule:

Monday: Regular practice at 7:00a at Washington Elem. (Everyone) / Captains meeting at 6:40a

Monday afternoon - Thursday: at camp

Friday & Saturday: form own group or on own

Book Club Reading: We'll be discussing Chapter 5 (Weeks 6-7) on Tuesday when we get back from camp, so get that reading in. Here's the reading for week: Week 6-7 Reading pdf / Week 6-7 Reading google doc 

Upcoming Events:

• High Altitude Camp - July 17th-20th at Jacob Lake. Cost is $90 payment due (if you haven't paid yet). Athletes will need to be able to complete 30min continuous run by camp and attending summer practice regularly. 
• Supply List
• Drivers info - thanks for the willingness to drive
• RACE: 24th of July 2 Mile Run - EVERYONE IS INVITED (athletes are expected; family, friends, Youngsters, neighbors... we'd love to have you join us). Race will start at 7:45a at the Fields Park (team will start practice a bit earlier to be all warmed up). Registration at 7:30a, Cost is 2 non-perishable food items that we will donate to the Utah Food Bank.
• RACE: Team Time Trial - Monday, 7/31, Bloomington Hills North Park, practice at 7:00a (warm up) and race at app. 7:45a. (everyone expected to be there).
• RACE: Desert Relays - Monday, 8/7, Bloomington Hills North Park, relay race against DH (this is our first "real" race of the season; so, as usual, everyone is expected to be there), right now time is 7:00p, but we may push it back if needed because of the heat.
• Spike Night at the St. George Running Center: 8/10, 7:15p - prizes, pizza, discounts on trainers and spikes

Uniforms and Spirit Pack: (same info as last week) Our Spirit Pack order should be coming out soon. We want to get this done early, so you can get your gear early in the season. Nothing from the Spirit Pack is required, but each athlete will need to buy their uniform. Tops are $35 and shorts for girls are $25. We will be using the same uni we did last year (white with grey stripes). Girls have the option of our Adidas shorts or spandex. Most uniform stuff (boys and girls top and girls shorts) will be ordered/paid for through PVHS. Boys will also need to order their own shorts (because we can't get them ordered in a team bulk). Some of you have the Adidas Own the Run Shorts from last year... we will still use these shorts (here is the 5 inch version)(another 5 inch version)(3 inch version)(another 3 inch version); but they are tough to find, so we are also adding the Adidas Saturday Split Short as a team option. Boys shorts : DON'T WAIT TO ORDER... ORDER NOW! And of course, make sure you order black; we only race in black shorts :)

Athletes of the Week - (will add later)

Team Builder: 

Team Builder: 

Tough at Practice: 

Tough at Practice: 

PVXC Thought of the Week: "What Yoda is saying is that Luke needs to commit. You either move forward with intention, or you don't. There's no in-between. You do - or you do not." 

-George Mumford

The author is talking about a pretty iconic scene from Star Wars that most people know (maybe even Bridger!). The great thing about this idea of "do or do not, there is no try" is a tough concept for many of us - mostly because we worry about failure. What if I can't do it? What if I fail? What if I'm not good enough? I truly believe, however, that one of the biggest aspects of growth a person can have in life is when they realize that the only "failure" is in not going for it. For when a person commits and gives it their very best they are DOING, even if it doesn't go perfectly, they are DOING. If each of us could quit worrying about the results and just get DOING all of our lives would be so much better... so would our running! 

July 10-15 (Week 6)

Okay Panther XC'ers, we are getting down to summer crunch time. We've got camp coming up on the 17th, we've got time trials (prep races) starting soon, and we even have our relay duel with DH in the next few weeks. If you haven't checked out the 2023 schedule and made sure that you have work off and will be in town and all that, please do. 

Purpose of the Week's Workouts: Click here for this week's workouts. Just another shout-out to those (especially our younger runners) who have been consistently building minutes this summer. Whether you started at 10mins and are now getting up to 25mins, or you are getting your expected Black minutes in everyday, consistency is the thing that is going to help you grow and be healthy in doing so. This week we add an optional 3rd afternoon run (2 are expected) for Silver and Black. We encourage everyone to be getting in afternoon exposure to the heat and sun. Maroon levels have 2 optional runs afternoon runs, but even getting out and walking for 15mins will be helpful in acclimating the body to the heat.

Minutes: Update your minutes for Week 5 Minutes (fill out the form for the week we just completed). If you've slacked a little at entering your minutes, just go to the form and switch the week and catch them up. 

This Week's Schedule:

Monday: Regular practice at 7:00a at Washington Elem. (Everyone) AT LEAST 30 MINUTES FOR EVERYONE GOING TO CAMP! / Captains meeting at 6:40a

Tuesday: Regular practice at 7:00a at Washington Elem. (Everyone) - LAST Youth Summer Running Club 8:30-9:45! (everyone plan on staying and helping out) / weights after at PVHS (we'd encourage everyone to come, but not required) / afternoon on own

Wednesday: Regular practice at 7:00a at Washington Elem. (Everyone) / afternoon on own (DT's at PVHS)

Thursday: Regular practice at 7:00a at Washington Elem. (Everyone) / weights after at PVHS (we'd encourage everyone to come, but not required) / afternoon on own

Friday: Regular practice at 7:00a at the Dam Road (Everyone)

Saturday: form own group or on own

Book Club Reading: We'll be discussing Week 5 on Thursday, so get that reading in. Here's the reading for week: Week 5 Reading pdf / Week 5 Reading google doc IT WOULD BE GREAT TO HAVE A FEW MORE OF YOU READING AND PARTICIPATING IN DISCUSSIONS!

Upcoming Events:

• High Altitude Camp - July 17th-20th at Jacob Lake. Cost is $90 payment due (if you haven't paid yet). Athletes will need to be able to complete 30min continuous run by camp and attending summer practice regularly. 
• Supply List
• Drivers info - thanks for the willingness to drive **UPDATE** we were able to get all our drivers up and back figured out. THANKS SO MUCH everyone who offered to help (the Drivers info doc has been updated to reflect our changes. Any questions, mistakes, or ability to help please let Coach know.
• Chaperoning - a few parents indicated that they might want to stay up for part or all of the camp, you are totally welcome (and you don't have to run with us!). Just give Coach another message confirming your plans (this will help with food planning and also might take care of our rides as well).
• RACE: 24th of July 2 Mile Run - EVERYONE IS INVITED (athletes are expected; family, friends, Youngsters, neighbors... we'd love to have you join us). Race will start at 7:45a at the Fields Park (team will start practice a bit earlier to be all warmed up).
• RACE: Team Time Trial - Monday, 7/31, Bloomington Hills North Park, practice at 7:00a (warm up) and race at app. 7:45a. (everyone expected to be there)
• RACE: Desert Relays - Monday, 8/7, Bloomington Hills North Park, relay race against DH (this is our first "real" race of the season; so, as usual, everyone is expected to be there), right now time is 7:00p, but we may push it back if needed because of the heat

Uniforms and Spirit Pack: Our Spirit Pack order should be coming out soon. We want to get this done early, so you can get your gear early in the season. Nothing from the Spirit Pack is required, but each athlete will need to buy their uniform. Tops are $35 and shorts for girls are $25. We will be using the same uni we did last year (white with grey stripes). Girls have the option of our Adidas shorts or spandex. Most uniform stuff (boys and girls top and girls shorts) will be ordered/paid for through PVHS. Boys will also need to order their own shorts (because we can't get them ordered in a team bulk). Some of you have the Adidas Own the Run Shorts from last year... we will still use these shorts (here is the 5 inch version)(another 5 inch version)(3 inch version)(another 3 inch version); but they are tough to find, so we are also adding the Adidas Saturday Split Short as a team option. Boys shorts : DON'T WAIT TO ORDER... ORDER NOW! And of course, make sure you order black; we only race in black shorts :)

Athletes of the Week - (Hopefully I put everyone in the right place; but if not, you're still awesome)

Team Builder: Julia, Fr. - she has a great attitude and works super hard in her running and at connecting with her teammates.

Team Builder: Jaxon L., So. - he is a great leader by example as he pushes himself and others to do their best.

Tough at Practice: Vanessa, Fr. - she is really pushing herself in workouts and is setting a standard of hard work and determination for all her teammates to work toward.

Tough at Practice: Matthew, Fr. - has shown great commitment this summer as he has grown his minutes up to the maroon level.

PVXC Thought of the Week: "The wolf that wins is the one you feed." 

-Native American legend

This comes from a story told in this week's reading. I can't say it enough... read! check it out. The idea behind this quote is so true. It's been told in many other ways: you become who you hang out with, you are what you eat, etc... and they are all true. You become whatever thoughts you feed into. Think great things, become great!

July 3-8 (Week 5)

It's getting hot! (Not sure if you noticed or not.) With the heat and the mid-point of summer and moratorium finishing up, sometimes we find ourselves slacking a little and missing practice here or there. Let's not slip. Be to practice; get your runs in. Also, be taking care of yourself: get sleep (at least 8 hours a night) and be drinking a lot (80-100 oz of water and another 20ish of an electrolyte drink is a pretty good goal).

Purpose of the Week's Workouts: Click here for this week's workouts. We have a little build of minutes this week and our first set of aerobic repeats. For levels Black and Silver, there are 2 short doubles on the schedule (Tuesday and Thursday). If these days don't work for a short 15 minute afternoon, move them where you can in the week, but try to get them in. It is important that we start introducing these afternoon runs for our buildup, but it is also important to keep them short and to be safe in the heat. So run where you can stop off and get water if necessary. And if you feel any signs of extra heat, stop and get in the shade. Maroon athletes who feel ready have the option to bring in one or two of these doubles if desired. There's a lot of articles about how to handle running in the heat. Here's one with some good thoughts.

With moratorium continuing on Monday and Tuesday, we have moved Kids' Club to Wednesday, so we see a little adjustment in our schedule there. Also be watching for any messages from your captains discussing any runs for Monday and Tuesday.

Minutes: Check back at what you did this past week and update your minutes for Week 4 Minutes (fill out the form for the week we just completed). We've got a few of you on track to get your 60 days of summer in and earn your shirt (and probably a lot more if you'd update your minutes)... keep it up.

This Week's Schedule:

Monday - Tuesday: we are finishing moratorium (no coaches)

Wednesday: Regular practice at 7:00a at Washington Elem. (Everyone) - Youth Summer Running Club 8:30-9:45 (everyone plan on staying and helping out) 

Thursday: Regular practice at 7:00a at Washington Elem. (Everyone) / weights after at PVHS (we'd encourage everyone to come, but not required)

Friday: Regular practice at 7:00a at Pine View Park in the Fields (Everyone)

Saturday: form own group or on own

Book Club Reading: We'll be discussing Week 4 on Thursday, so get that reading in. Here's the reading for week: Week 4 Reading pdf / Week 4 Reading google doc 

Upcoming Events:

• High Altitude Camp - July 17th-20th at Jacob Lake. Cost is $90 payment due (if you haven't paid yet). Athletes will need to be able to complete 30min continuous run by camp (not right now, but by mid July) and attending summer practice regularly. 
• Parents, we have a lot of rides up on Monday and won't need everyone's help, BUT WE DON'T HAVE ENOUGH RIDES HOME ON THURSDAY. So we need help there. If you can drive Thursday please shoot Coach a message. Once we get this figured out we'll post/send messages out to our drivers with the plan.
• 24th of July 2 Mile Run - EVERYONE IS INVITED (athletes should be there, family, friends, Youngsters, neighbors...). Race will start at 7:45a at the Fields Park (team will start practice a bit earlier to be all warmed up).

Athletes of the Week - (We'll post these after we announce them tomorrow at practice)

Team Builder:

Team Builder:

Tough at Practice:

Tough at Practice:

PVXC Thought of the Week: "The thing is, if your comfortable, and you just want to stay that way, that's fine. But if you want to pursue excellence and high performance, then you have to be willing to get uncomfortable." 

-George Mumford

This is another quote by the author found in Chapter 3 (this week's reading). We talk and talk about all these things that you can do to get better, but the first thing you need to figure out is, "Do I really want to get better?" 'Cause if you want to stay the same, then there you go. But if the answer is yes, you really want to improve, then you have to find yourself getting our of the comfort zone. And this chapter will help you understand how to do that in a positive way.