Aug. 28-Sept. 2 (Week 13)

A great week in the books. We made some comments about practice last week, and overall we did much better. Keep striving to find ways to be at practice rather than excuses to not be (if you want a great quote about excuses talk to Porter, her had an epiphany the other day!).

A thought for parents and athletes: our XC program is in the situation that many activities are finding a struggle with right now - a lack of participation. Although we have a solid crew of Freshman, our Youngsters crew has really fallen off on numbers this year, and it has us concerned for the future. The greatest recruiting tool is you (parents and athletes) and your communication with neighbors and friends. We would love if all of you would spread the word around neighborhood and friends. If XC has beneficial to you and you've seen your child (or self) growing, learning, and just generally becoming a better person because of this sport and team, will you go out of your way to share this with everyone you know. We are desperately looking for new athletes (grades 6-12) and hope to keep our program and its tradition of excellence going for long into the future.

Purpose of the Week's Workouts: Click here for this week's workouts. We move into our Competition Phase where we want to give everyone a chance to really have great races. Although we still need to keep our aerobic engines strong, we don't focus as much on the long run; instead we continue growth of race pace (and touch on sub race pace) development.

Minutes: Update your minutes for Week 12 Minutes (fill out the form for the week we just completed). Congrats to Carson, Nathan, and Talmage who were the only ones to turn in their minutes each week and on earning there Summer 60 Commitment shirts (hopefully we get those in some day).

This Week's Schedule:

*Wear WHITE or BRIGHT to ALL AM PRACTICES*

Monday: AM - 6:15a (Black and Silver required; Maroon optional) / Afternoon - regular practice at 3:00p PVHS (everyone) Meet in Lecture Hall for team meeting

Tuesday: AM - 6:15a Weights and short run PVHS (Black, Silver required; Maroon optional) / Afternoon - regular practice at 3:00p PVHS (everyone) *We might do a morning session of the workout for Varsity and anyone else who wants to join us then because of the heat - that will be at 6:00a*

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 - 6:00a PVHS (everyone) / Afternoon - Black and upper class Silver required; no Fresh/Sophs or Maroons) - RACE: Timpanogos Invite - Varsity and some upper JV

Saturday: on own or form your own group

Upcoming Events:

• RACE: Timpanogos Invite - *INVITED VARSITY and some upper JV* Friday, 9/1, itinerary will be sent home, JV girls 10:00a, JV boys 10:30a, Var girls 11:00a, Var boys 11:30a, awards after, Lakeside Park (Orem), leaving Thurs at noon
• RACE: Dixie All-Comers - *JV* Tuesday, 9/5, Youngsters 5:00p, girls 6:00p, boys 6:40p, Bloomington Hills North Park (St. George), NO TEAM BUS (HS be to park at 5:00p)
• RACE: Pre-State - *45 athletes (invited)* Wednesday 9/13, itinerary will be sent home, 9/10 Girls 8:00a, 9/10 Boys 8:30a, 11/12 Girls 9:00a, 11/12 Boys 9:30a, Regional Athletic Complex (Salt Lake), leaving Tues at noon, spectator info (parents, please read if planning on attending) *To be invited, athletes MUST be at all practices and have grades up (we may implement further restrictions to get to our 45 athletes)

Race Report: 

Cedar All-Comers - 2023 results. Panthers did very well at the SUU Invite. The Varsities went first with the boys securing the team title and continuing their assault on the all-time PV record book. We were paced by Talmage who stuck right up front the whole race and won in an exciting kick (8th all-time PV, 5th all-time PV Sr, 3rd PV Champ). Bridger placed 4th (7th all-time PV Jr), Bender 7th (2nd all-time PV Soph), Kyler 8th (9th all-time PV Sr) and Porter 16th to get a 36-40 win over Cedar. All 3 team averages were in our top 10 SUU records (a race we have records of since 2007): 2nd in Top 5, 3rd in Top 7, and 5th in Top 10! The girls placed three in the top 10 with Emmalee taking 6th (6th all-time PV So.), Brecken 7th, and Elle 9th (all three broke into the PV top 50) to help guide the girls to a 2nd place finish behind Cedar (35-40). The JV boys ran very well and placed all five scores in the top 10 led by Trevor in 3rd, Carter 4th, Liam 7th, Evan 8th, and ultimately Grant's 10th finish by just .07 won the meet for the boys at 32-33 over Cedar. In the JV girls race, Jordyn placed 10th for the Panthers. Some other notable performances were Laura's strong race as our 2nd JV finisher and Elliot, Nate, and Brennan all finishing close together in the JV races to lead our Freshman boys. PVXC Records. St. George News Article

Athletes of the Week - (from last week)

Team Builder: Ferrell, So. Continues to bring great vibes to practice and encouraging everyone.

Tough at Practice: Cassie, Sr. In her first year of XC, she has really grown a lot by pushing herself and all those around her.

Performance of the Week: Trevor, So. Had a breakthrough race at Cedar All-Comers taking 6th place on the team.

Youngsters Info:

Practice held at PVHS at 3:00p Mondays and Thursdays for 6th-8th graders.

PVXC Thought of the Week: 

"XC is a team sport, yes? And how do you help your team? By being the best runner you can be. So don't skip the "little things" and make sure you get plenty of sleep. Your teammates are counting on you."

-Jay Johnson

We always do better when we see ourselves as part of a greater unit. Although running might feel solo, XC is about as true team sport as there is: everyone actually participates and every person can help score or hurt the scores of other teams. And most importantly, everyone of you makes up the great team that is Pine View. So remember, every thing you do (and don't do) is affect our team in either a positive or negative way. So how about going to bed 15 minutes earlier tonight?!

Aug. 21-26 (Week 12)

Great job on making it through a tough week with the start of school, a race, practice schedules and other activities. Let's keep it rolling with a positive week coming up.

Just a quick comment about practice... Everyone is, of course, expected to be at practice (as outlined below). With the rare exceptions, athletes need to be at each practice. Athletes have chosen a level they want to work at, and are then expected to be there. It is very difficult to build a team when our teammates are missing. Obviously you miss the training when you are gone, but you also miss the building of the team and team unity, trust, and friendship that is created from being together. One of our biggest misses this past week was Friday morning. Friday morning is not an optional practice. We practice together as a team on Friday morning, because of the differing schedules of the schools and to allow athletes time to complete school work and spend more time with families/friends on Friday afternoon. Those who are missing required practices won't be invited to go to meets with the team.

Stuff you HAVE TO DO!:

Register My Athlete - most are done; check and finish if you haven't.

Physical - Get yours done if you haven't yet. Must be at least scheduled, and has to be complete before you can compete at Cedar or later races. If you had your physical done at the end of school last year, make sure you have done your RMA so that the office can enter your physical in.

Fee - has to be paid. Again, has to be done before you can compete at Cedar or later races.

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

Minutes: Update your minutes for Week 11 Minutes (fill out the form for the week we just completed). This is the final week of our summer challenge of 60 days running. Update your minutes and days run to earn your Summer 60 shirt. 

This Week's Schedule:

*Wear WHITE or BRIGHT to ALL AM PRACTICES*

Monday: AM - 6:15a (Black and Silver required; Maroon optional) / Afternoon - regular practice at 3:00p PVHS (everyone) Meet in Lecture Hall for team meeting

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 - 6:00a PVHS (everyone) / Afternoon - Black and upper class Silver required; no Fresh/Sophs or Maroons)

Saturday: Race - SUU Invite, see info below

Upcoming Events:

• Team Night - probably Friday 8/25, more info coming
• RACE: SUU Invite - Saturday, 8/26, Var boys 8:00a, Var girls 8:30a, JV boys 9:00a, JV girls 9:40a, awards after, Bicentennial Park (Cedar), bus leaves PVHS at 6:15a
• RACE: Timpanogos Invite - *INVITED VARSITY* Friday, 9/1, itinerary will be sent home, JV girls 10:00a, JV boys 10:30a, Var girls 11:00a, Var boys 11:30a, awards after, Lakeside Park (Orem), leaving Thurs at noon
• RACE: Dixie All-Comers - *JV* Tuesday, 9/5, Youngsters 5:00p, girls 6:00p, boys 6:40p, Bloomington Hills North Park (St. George), NO TEAM BUS

Race Report: 

Cedar All-Comers - 2023 results. It was great to get the first full distance race in. And despite the rainy weather, we did excellent. A few of our Youngsters headed up and represented PV very well. In the rainy girls race, we took 2nd on a tie-breaker (just a few points back of DH). Emmalee  (3rd), Brecken (4th), and Elle (9th) led the way with top 10 finishes. Vanessa continues to grow in her racing and recorded our 8th fastest Freshman time on this course in the past 8 years (course change in 2016). It was also great to see some of our other new members of the team (like Cassie, Sariah, Ren, Samantha, and Ayla) get their first race in and overcome some of the nerves of racing. The boys also took 2nd behind DH and had a solid pack of Talmage (4th), Bridger (6th), Kyler (7th), Porter (11th), and Bender (15th) leading the way. Our Sophomore crew continues to improve, and we saw great races from Trevor, Liam, and Jake. And the Freshman group has shown a lot of potential with Brennan, Elliot, Nate, Nathan, and Ali'i up front. PVXC Records

Athletes of the Week - (will update)

Team Builder: 

Tough at Practice: 

Performance of the Week: 

Youngsters Info:

Practice held at PVHS at 3:00p Mondays and Thursdays for 6th-8th graders.

PVXC Thought of the Week: 

"Those who cannot change their minds cannot change anything."

-George Bernard Shaw

As we focus a lot of the importance and power of the mind and our thoughts, and the role they play in our performance as well as our desire to see growth throughout the season, this quote really carries a lot of power. EVERYTHING starts with the mind. If you can't change the mind, how can you change anything? Many want to get better, but then do the same thing (miss practice, don't focus on pre or post-run work, get to bed late, don't stay up in school) that has caused them to not grow in the first place. Until you have really had a paradigm shift in your thinking, the growth we say we desire won't be there.

Aug. 14-19 (Week 11)

It's race season! Hopefully you are excited to show your hard work over the summer. There is probably some nervousness in there too, and that's okay. Nerves show that you care and want to do well. The key is to just not let those nerves shut you down. How do you do that? By going back to the hard work you've put it (think of good workouts, your growth, etc), by remembering that this is just one part of the journey, and by remembering that all those who care about you (family, team, coaches) believe in you and are there to support you not judge you.

Of course, we also start up school this week. So there are some extra stressors in our lives. This is a good time to make sure you are doing all the things to keep a healthy body and mind by working on your sleep schedule (make it a few minutes better each night/week), working on healthy eating, and developing a time schedule that works for you with school work, practice, family/friend time, and your other activities.

Parent Info: As we head into our first full XC race this week, a little info about our expectations and how things go - 

• each athlete needs to ride the bus with the team - this gives us plenty of time to warm up and to be there to support our teammates, as well as build the team bonds with the fun/crappiness of trips together!
• after a race, please let the athletes do their cool downs - often we want to give lots of hugs and talk about the good and bad; instead (as we've told the athletes to do) just give a quick wave and an "I love you" or whatever and let them get into their post run stuff
• speaking of talking after a race, what do you say as a parent? - be positive and tell your kids you are proud of their hard work and growth; let the athlete talk (or not) about how well/not as well they did (let them lead the conversation); don't try to coach the athlete (that coaching is so often well meaning, but that's what we get paid the big bucks for! You just be the beaming parent!)
• athletes are expected to stay the entire meet and watch all the races (even if theirs gets done earlier) - again this is about the team; we are a team, we need to be there for each other and support each other. And if you need to leave, that's why we have a bus. In fact, often that time on the bus is the absolute best bonding because the stress of the race is gone and the kids can decompress. 
• If you are going to take your child (again, after all the races, please), you MUST check out with the coach who has the clipboard and sign your child out. Athletes CAN ONLY GO HOME WITH THIER GUARDIAN - not with a family friend, neighbor, sibling, even grandparent (those situations must be approved by the administration in writing before the meet - it is for your child's safety)

Stuff you HAVE TO DO!:

Register My Athlete - most are done; check and finish if you haven't.

Physical - Get yours done if you haven't yet. Must be at least scheduled, and has to be complete before you can compete at Cedar or later races. If you had your physical done at the end of school last year, make sure you have done your RMA so that the office can enter your physical in.

Fee - has to be paid. Again, has to be done before you can compete at Cedar or later races.

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

Minutes: Update your minutes for Week 10 Minutes (fill out the form for the week we just completed). 

This Week's Schedule:

Monday: Regular practice at 7:00a at PVHS (Everyone) / afternoon on own

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 - RACE, Cedar All-Comers, see info below

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

Friday: AM - 6:00a PVHS (everyone) / Afternoon - Black and upper class Silver required; no Fresh/Sophs or Maroons)

Saturday: Sandstone Elem at 6:30a (Everyone)

Upcoming Events:

• RACE: Cedar All-Comers - Wednesday, 8/16, girls 6:00p, boys 6:30ish (there is a race for Youngsters who want to run at 5:30p), Cedar HS, bus leaves PVHS at 4:00'ish. 
• CAR WASH - Saturday, 8/19, 9:00a-1:00p, we'll meet earlier and run 
• RACE: SUU Invite - Saturday, 8/26, Var girls 8:00a, Var boys 8:30a, JV Girls 9:00a, JV Boys 9:45a, awards after, Bicentennial Park (Cedar), bus leaves PVHS at ?

Uniforms: We will be getting our uniforms Monday. You have to pay first (at the PVHS finance office) before picking up your uni. All tops are $35, girls shorts are $25. Guys, hopefully you have ordered your shorts online (go back the last few weeks and follow one of the links to order)

Race Report: 

Desert Relays - 2023 results. Great job at the relays. It was a great way to start off our racing season and have some fun in a lower stress atmosphere. We had many great performances. Congrats to the girls who were able to reclaim the Cross-Stitch Bear and to Emmalee and Elle who won the plates as top performers in their legs.

Athletes of the Week - (will update)

Team Builder: 

Team Builder: 

Tough at Practice: 

Tough at Practice: 

PVXC Thought of the Week: 

"The only way to get where you want to go is to start from where you are. Not where you want to be. Not where you think you should be. Not where you wish you were. Not where others think you should be. But where you are."

-Brad Stulberg 

Thought this was an appropriate thought as we start up some racing. Some of us have had amazing summers of training; others, not so much. And now we start racing and doing workouts at race pace, we might be wanting to do more than we are ready for, or maybe we are a little embarrassed that we aren't quite in the shape we want to be, so we want to do more/faster. But, like all things in life - it is what it is. There is no changing what has happened, but there is a clear path to the future: do what your supposed to, when your supposed to, how your supposed to, and work to eliminate your struggles and things will get better. We still have a long season. Work from where you're at with consistency and good things will happen!

   

Aug. 7-12 (Week 10)

This has been a great summer. We've said it before, but it's worth saying again... This team is made up of extraordinary people. Not many people are willing put in the work and sacrifice that you all are. As we finish up the summer here soon, take a few minutes and think back to all the lessons you've learned and all the growth that you've experienced this summer. Hopefully there are a lot of positive memories in there and things that you can keep building on in the future.

Also, it is not too late to be joining the team. We are hoping that this week and next week, we can get a few new faces out (or even familiar ones from the summer that we've missed for awhile). Please reach out to some friends who would benefit from being part of such an awesome group and bring them along with you. 

*There is probably a few of you who haven't eaten or drank much in the last little bit, please make sure you spend Sunday evening fueling and rehydrating*

Stuff you HAVE TO DO!:

Register My Athlete - many of you haven't done this yet (or haven't finished with the new pages added by the district last week). This must be done or you won't be allowed to practice any more!

Physical - Get yours done if you haven't yet. Must be at least scheduled, and has to be complete before you can compete at Cedar or later races (so that means by the end of this week). If you had your physical done at the end of school last year, make sure you have done your RMA so that the office can enter your physical in.

Fee - get it paid. Again, has to be done before you can compete at Cedar or later races.

Purpose of the Week's Workouts: Click here for this week's workouts. We are moving into another phase of our training for a couple weeks. This is kind of a transition time into our important races in September and October. For everyone that has been training consistently in the summer, there will be a little drop in minutes, but we will still have some quality workouts and intensity. We want to be careful with the start of school and the stresses that come with that, so we will adjust our workouts accordingly. But it is also very important that each of you do your part and get sleep, hydrate, and be taking care of your body and mind. We will be switching most practices to the high school (so spread the word around).

Minutes: Update your minutes for Week 9 Minutes (fill out the form for the week we just completed). 

This Week's Schedule:

Monday: Regular practice at 7:00a at PVHS (Everyone) note* bring spikes to practice today if you have them/ evening RACE at 6:00p, be there at 5:00p, details below.

Tuesday: Regular practice at 7:00a at PVHS (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 at PVHS (Everyone) note* take a look at the results docs from the time trials to see your paces for this workout (scroll over to where the "3 mile time/workout paces" is listed / afternoon on own (DT's at PVHS)

Thursday: Regular practice at 7:00a at PVHS (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 PVHS (Everyone) / afternoon on own

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

Many have also asked about the practice schedule when school gets going, so here's an example of what it usually is...

Sample School Week Schedule:

Monday: AM - 5:45-6:00a long run/workout at PVHS (Black, Silver required; Maroon optional) / Afternoon - regular practice at 3:00p PVHS (everyone), we will meet in the Lecture Hall. 

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 - 6:15a PVHS (everyone) / Afternoon - Black and upper class Silver required; no Fresh/Sophs or Maroons)

Saturday: Race, workout - varies depending on the week

    So this is just a sample... a lot depends on our race schedule for the week and the workouts we need to get in. The weather also plays a factor in this - sometimes we have to change things because of heat or possible lightning. But just know that afternoons are usually our main practice on Monday-Thursday. Fridays our main practice is in the am because school gets out at different times for 9th grade and the HS. Our newer runners (Freshmen, Maroons) never have a required am (except Friday) but can choose to come a few days if they want. Silver level has a few morning required. And those who choose to do the Black workouts have practices most mornings and afternoons. We do have a few athletes joining us doing other sports. The key to this is talking to coaches and planning when you can be to practices each week so we can plan our workouts for you and also give you ample time to be doing well in your other endeavors. 

Upcoming Events:

• 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), girls 6:00p, boys 6:30ish, Athletes be at the park at 5:00p for warm up and getting our relays teams lined up. Just another push for everyone to be there! This is a meet. I'd imagine soccer girls didn't miss their games last weekend or football guys miss their scrimmage on Friday, so I always wonder why is XC different? Being on a team, being part of the team, being committed to the team is a big part of what we are trying to teach here.
• 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, girls 6:00p, boys 6:30ish (there is a race for Youngsters who want to run at 5:30p), Cedar HS, bus leaves PVHS at ?
• RACE: SUU Invite - Saturday, 8/26, Var girls 8:00a, Var boys 8:30a, JV Girls 9:00a, JV Boys 9:45a, awards after, Bicentennial Park (Cedar), bus leaves PVHS at ?

Uniforms: We've held back on uniform stuff because we are waiting for our tops to come in. So for the Relays on Monday (if you don't have a uni) wear something PV. Guys, hopefully you have ordered your shorts online (go back the last few weeks and follow one of the links to order)

Race Report: 

PVXC Time Trial - 2023 results and records. Our strong summer was shown by another great time trial; this time on the challenging course at Bloomington Hills North Park. Some great things we saw: our lower Var and upper JV girls continue to grow a lot and show big improvements, a bit of movement on the guys side with many different boys moving into the top 10 which shows how competitive our team will be, new school records from Porter and Kyler who beat Trey's time from last year, and the boys setting new top time in our 5 and 7 man time averages.

Desert Relays - 2023 results

Athletes of the Week - (will update)

Team Builder: 

Team Builder: 

Tough at Practice: 

Tough at Practice: 

PVXC Thought of the Week: How to develop sustainable excellence from Brad Stulberg (with PVXC commentary in parenthesis)

    1. Focus on the process over outcomes (it's all about the process and journey, if you base your joy on 

            results, you will never get through the tough parts)

    2. Cycle between stress and rest (Hard days / easy days, Hard weeks / easy weeks, our program 

            builds this in when you follow it with consistency)

    3. Prioritize consistency over intensity (speaking of... consistency is key; if you can put in 90%        

            effort 100% of the time, you will be way better off than 100% effort 10% of the time)

    4. Just get started - motivation follows actions (just get going, get out of bed, get here)

    5. Pursue deep meaning over shallow thrills (take time to discover the "why" of your running)

    6. Accept that failure is part of the game (although we don't call it failure, the world often does... but 

            not achieving everything you want or not being perfect scares a lot of people away from trying; 

            remember, we learn from trials)

    7. Never sacrifice your health (listen to your body, communicate with coaches, be religious with 

            your pre and post run work)

    8. Surround yourself with good people (surround yourself with those who support your goals and 

            will do everything to help you get there)

    9. Sleep at night (SLEEP! Go to bed earlier, 10:00p is a good goal, earlier is even better, buteven just 

            15mins more than last week will make a big difference!)

    10. Keep going - the path is long and windy (there are going to be ups and downs, good days/weeks 

            and bummers, but if you are going back to #1 you can make it through these)