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.
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