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)
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