July 29-Aug 3 (Week 9)

Wow! Summer is almost over. Those of you who have been putting in the hard work with consistency are really going to see it pay off. But, it is not too late to step up your commitment and consistency if you've been struggling a little. And, it is definitely not too late to join our team - we really need a few more athletes (especially girls); please reach out to friends and neighbors and talk to them about why you do this and how you think it could be an awesome part of their life.

We've got to get our RegisterMyAthlete started/finished up. So please go check out where you are at with it and get it done. You're RMA will need to say "Ready for Tryouts" by Aug. 5 to be at practice. And it will need "Complete" by the first day of school (Aug. 12) for you to be able to compete at our first meet at Cedar. Check out where you stand on this spreadsheet.

If you are not on our remind text group please do...
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    Athletes use the class code @xcchamps at remind.com or text the code to 81010

    Parents use the class code @pvxcparent at remind.com or text the code to 81010

Purpose of the Week's Workouts: Click here for a link to this week's workouts (you have to request access on your school account to see the workouts). This is our final week in the foundation phase. Although we will keep solid minutes (and building for those who are new to the team in the next few weeks), our main focus will be holding our minutes pretty solid and bringing in more aerobic style reps.

Thanks to those who have been keeping up your minutes each week. Entering your minutes each week is another sign of you commitment to the team and your own individual goals. Click here and track your minutes from Week 8: Weekly Minutes. 

This Week's Schedule: bring water and a towel (for stretches and drills on grass)

Monday: Regular practice at 7:00a at Washington Elementary (Everyone) / PM: easy run on own (or form own group) or DT (White and Black expected, Silver optional)

Tuesday: Regular practice at 7:00a at Washington Elementary (Everyone). Weights* after practice at PVHS / PM: easy run on own (or form own group) (White, Black, Silver expected; Maroon optional)

Wednesday: PVXC Time Trial: Regular practice at 7:00a at Bloomington Hills North Park (Everyone), race starts at 7:45a info below / PM: easy run on own (or form own group) (White and Black expected, Silver and Maroon optional - no Fresh)

Thursday: Regular practice at 7:00a at Elementary (Everyone). Weights* after practice at PVHS / PM: easy run on own (or form own group) (White, Black, Silver expected; Maroon optional)

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

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

*we will decide as a team if we want to do weights right after AM practice or if we want to meet together to do it at PM practice together.

Book Club Reading: This will be our final book club discussion of the summer. Come Monday ready to share a few thoughts about the Week 8. Please read the assigned sections so we can have good comments: Week 7-8 reading (At the very least, read the quotes from below and think about the questions that go with it.)

Upcoming Events:

• Waffle Wednesdays - Wednesday morning after practice, location TBA 
• PV Time Trial* - Wednesday, July 31st, Bloomington Hills North Park, practice starts at 7:00a, RACE starts at 7:45a (everyone)
• Spike Night at St. George Running Center, Friday, August 2nd, 7:00p (everyone)
• Desert Relays* - Monday, August 5th, 6:00p, Bloomington Hills North Park, relay meet vs. Desert Hills (everyone)
• Renegade Camp (for invited runners) - August 6th-7th, Beaver  
• HOKA Mile Relays* - Saturday, August 10th, 8:00a(?), Pine View High School, relay meet (everyone, including families/friends)
• Cedar All-Comers - Wednesday, August 14th, 6:00p(?), Cedar HS, bus TBA. Youngsters Race before (5:30p?)

*We really need to have our full team to these races. Our preseason race numbers have been a bit small. Full effort should be made in planning to be with the TEAM at our TEAM events.

Race Report:

24th of July 2 Miler - This was a great opportunity for our team to test our fitness after a long summer training block, to shake out some of the cobwebs of running fast, and to calm the racing nerves a little in a less stressful environment. The team really did well. Our girls' numbers were down a little, and we need to get everyone on the team to come out and not miss days. But we saw some strong improvements from last year's times by those who were back this year. The boys saw our best 24th race since we started in 2019 with new team records for top 5, top 7, and top 10 as well as our smallest spread between 1-5 and 1-7. Those are great TEAM efforts! 2024 Results / Records

Youngsters (our 6th-8th grade club):

We want to invite all interested 6th-8th graders to join the most successful and fun running club in Southern Utah. We run our club as a youth camp for XC and usually meet 2 times a week. Days and times TBA. All of our Youngsters are invited to join us at our time trial, the Desert Relays, and the HOKA Mile Relays. The Cedar All-Comers will also have a youth race before the HS races. MORE INFO COMING SOON!

PVXC Thought of the Week: "Don Hume had lost a worrisome 14 pounds from his normal weight." "By early afternoon the rain had still not let up in Grunau." "Booby Moch never heard him. Never saw the flag (that signaled the start of the race)... and the Husky Clipper, for a horrific moment, sat motionless at the line..." "As they moved out into the widest part of the Langer See, the winds grew even stronger. White, frothy waves began splashing over..." "They were suddenly right up alongside the enormous wooden bleachers... not more than ten feet from thousands of spectators screaming in unison, 'Deustch-land! Deutsch-land! Deutsch-land!"

-Daniel James Brown, Boys in the Boat

"Where is the spiritual value of rowing?... The losing of self entirely to the cooperative effort of the crew as a whole."

-George Pocock, Boys in the Boat

So the first collection of quotes are excerpts from the gold medal race (or leading up to it). For these, think about what they might have in common. Why did we pull these little sections out and want you to think about them?

The second quote is another awesome quote from Pocock. What we'd like you to think about here is (once again connecting the book/quote to running) have you found this thought to be true in your running? How does this "spiritual value of (running)" tie in with your experiences and the experiences we can have/have had here at PVXC?

July 22-27 (Week 8)

Thanks everyone for the tremendous camp! Parents who drove, those who stayed and chaperoned, coaches, and especially athletes. The last couple years of camp have been amazing and really show the direction our team is headed. Great job captains and others who led classes and organized events. The best thing about camp is how our team can take time to just be with each other and bond (and of course have Pig Nos dominate to a volleyball title!). Now, like so many of you said, let's keep the ball rolling. Continue to grow your commitment to each other and to your own running. Continue to look for individuals you can reach out to and invite to come be part of our team.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (you have to request access on your school account to see the workouts). We have a couple more weeks of our Foundation Phase. This is where we are really building a lot of minutes and a super aerobic base complimented with workouts that prepare us for racing. This week we get the chance to get our first racing in at our 24th 2 Miler. We invite friends and family to join us (see info below), and athletes you are expected to be there (unless you're out of town). We know that sometimes we are a little nervous to race and that makes us hesitant to show up, but these first couple races are very low-key and built around what racing should always be... fun. Come learn to race while there is no pressure and we are still building toward the full XC distance.

Thanks to those who have been keeping up your minutes each week. Entering your minutes each week is another sign of you commitment to the team and your own individual goals. Click here and track your minutes from Week 7: Weekly Minutes. 

This Week's Schedule: bring water and a towel (for stretches and drills on grass)

Monday: Regular practice at 7:00a at Washington Elementary (Everyone)

Tuesday: Regular practice at 7:00a at Washington Elementary (Everyone) - final Youth Summer Running Club 8:30-9:45 (everyone plan on staying and helping out) *those who signed up for treats, please remember them*. Weights after practice at PVHS / PM: easy run on own (or form own group) (White, Black, Silver expected; Maroon optional)

Wednesday: 24th 2 Miler: Regular practice at 7:00a at The Fields Park (Everyone), race starts at 7:45a info below

Thursday: Regular practice at 7:00a at Elementary (Everyone). Weights after practice at PVHS / PM: easy run on own (or form own group) (White, Black, Silver expected; Maroon optional)

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

Saturday: Group Long Run at 6:30a at Warner Valley Underpass (Everyone)

Book Club Reading: We are going to do our Book Club discussion of both Weeks 6 and 7 on Monday (Go back a couple weeks to read Week 6 if you haven't yet). Then read Week 7. Please read the assigned sections so we can have good comments: Week 7-8 reading

Upcoming Events:

• Waffle Wednesdays - Wednesday morning after practice, location TBA - MAYBE MOVED TO ANOTHER DAY THIS WEEK!
• 24th of July 2 Miler - Wednesday, July 24th, Fields Park (park on Orchard Lane near 20 E), practice starts at 7:00a, RACE starts at 7:45a (fun run for team and family/friends, entrance is 3 cans of food)
• PV Time Trial - Wednesday, July 31st, Bloomington Hills North Park, practice starts at 7:00a, RACE starts at 7:45a (everyone)
• Spike Night at St. George Running Center, Friday, August 2nd, 7:00p (everyone)
• Desert Relays - Monday, August 5th, 6:00p, Bloomington Hills North Park, relay meet vs. Desert Hills (everyone)
• Renegade Camp (for invited runners) - August 6th-7th, Beaver  
• HOKA Mile Relays - Saturday, August 10th, 8:00a(?), Pine View High School, relay meet (everyone, including families/friends)

PVXC Thought of the Week: "Good thoughts have much to do with good rowing. It isn't enough for the muscles of a crew to work in unison; their hearts and minds must also be one." 

-George Pocock, Boys in the Boat

Questions for you to think about: why is this so important (what the quote says)? How do we at PVXC try to do this? How are you doing at this? How can we get everyone to do this?

July 15-20 (Week 7)

***For Camp Info, go back to last week's post - drivers / packing lists / etc.***

Camp Week! Always a pretty exciting time. We will have team practice at the elementary on Monday at 7a. Then we'll regroup up at the rec center at 12:45p to head out. Before we get into too much else, a note for those who aren't able to join us for camp: we will miss you! Also, get your runs in. It might be a little tougher without the team, but you can do it. For those headed up to camp, check the packing list and stuff on last week's post and make sure you get everything.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (you have to request access on your school account to see the workouts). We'll continue to build our minutes this week as well as pull in one of our early season workouts. Can't wait to see everyone show off their fitness in the coming weeks/months. You've all really been putting in some solid work.

Click here and track your minutes from Week 6: Weekly Minutes. 

This Week's Schedule: bring water and a towel (for stretches and drills on grass)

Monday:  Regular practice at 7:00a at Elementary (Everyone) 

Monday pm - Thursday: at camp or on own

Friday & Saturday: Form your own groups and get your run in

Book Club Reading: We are going to do our Book Club discussion of both Weeks 6 and 7 next Monday (Go back to last week's post to read Week 6 if you haven't yet). Then start reading Week 7. Please read the assigned sections: Week 7-8 reading

Upcoming Events:

• Waffle Wednesdays - Wednesday morning after practice, location TBA (well this week it will be french toast at camp!)
• High Altitude Camp - July 15th-18th at Jacob Lake
• 24th of July 2 Miler - Wednesday, July 24th, Fields Park, practice starts at 7:00a, RACE starts at 7:45a (fun run for team and family/friends, entrance is 3 cans of food)
• PV Time Trial - Wednesday, July 31st, Bloomington Hills North Park, practice starts at 7:00a, RACE starts at 7:45a (everyone)
• Desert Relays - Monday, August 5th, 6:00p, Bloomington Hills North Park, relay meet vs. Desert Hills (everyone)
• Renegade Camp (for invited runners) - August 6th-7th, Beaver  
• HOKA Mile Relays - Saturday, August 10th, 8:00a(?), Pine View High School, relay meet (everyone, including families/friends)

PVXC Thought of the Week: "What's the best predictor of your grades in college? Not SAT scores, HS GPA, or your study time and habits. It's whether you show up. Attendance is one of the best predictors of academic performance. Same goes for any pursuit. Showing up is the most important part of performing. A few years ago, I tracked improvement rates of my college runners and compared it to a whole slew of factors to see if anything correlated. The most important factor? Did they show up to practice. Those who missed the fewest days tended to improve the most. When I started running, I asked my coach how to get better. He said: "show up to every practice". I got better. I asked again, (he said): Run on the weekends when we don't practice". I got better. Showing up consistently is step 1 in any pursuit."

-Steve Magness

Some of you know I love a good Steve Magness quote. And this might be my favorite one. Why? Because it is the first thing. You can't do anything else if you aren't showing up. Show up. SHOW UP! Once you are there things will happen; good things will happen. Show up to school. Show up to practice. Show up to work or whatever else. When you get there, odds are you are going to give a pretty good effort. So, just show up. When you consistently show up to something, you will improve.

July 8-13 (Week 6) *Camp Driving Updates*

Probably our biggest success this summer has been how great so many members of the team have been at getting in our runs when out of town or off to other activities. It seems our summers just keep getting busier and busier, but if we are truly committed to our team and ourselves, we can find ways to get our workouts in. It has been great to see so many members of our team really take up that challenge and get things done.

It will be awesome to get back together as a team this week. Runs, workouts, Summer Club, planning for camp, book club... we've got a lot going on. Let's have a big focus on getting everyone out and together as a team.

*Camp Info* We're getting the final stuff together and will get info out asap. Here's the packing list for everyone to check out. 

Driving: As of Wednesday, here are those who reached out to be able to drive and the number of seats. If you aren't contacted please reach out to Coach and confirm or let us know if you aren't available anymore. Also here are the driver directions/info (sorry the chart is kinda hard to read on a phone... go to the document or view in the web version).

	up	down
Holt	5	5
Decker	4	4
Williams	7	7
Liddle	4
Rimmasch		11
Brown	7
Herron	4		can chaperone Mon-Thur
Udy		6
Despain	6
Andrew	4
Graff		7
Ward	4	4	can chaperone Mon-Thurs

Purpose of the Week's Workouts: Click here for a link to this week's workouts (you have to request access on your school account to see the workouts). We'll continue to build this week. Those who haven't started getting out in the afternoon, need to start (even our Maroons and beginners who aren't doing doubles, should get out and walk for 15mins in the heat of the day to start building up some acclimation - check this post from a couple weeks ago for tips about the heat). AND MAKE SURE YOU ARE DRINKING (and eating) ENOUGH TO BE PREPARED TO GET YOUR RUNS IN! 

Click here and track your minutes from Week 5: Weekly Minutes. 

This Week's Schedule: bring water and a towel (for stretches and drills on grass)

Monday: Regular practice at 6:15a at Sunrise Valley Park (685 S Country Way, Washington) (Everyone)

Tuesday: Regular practice at 7:00a at Washington Elementary (Everyone) - Youth Summer Running Club 8:30-9:45 (everyone plan on staying and helping out) *those who signed up for treats, please remember them*. Weights after practice at PVHS / PM: easy run on own (or form own group) (White, Black, Silver expected; Maroon optional)

Wednesday: Regular practice at 7:00a at Elementary (Everyone) 

Thursday: Regular practice at 7:00a at Elementary (Everyone). Weights after practice at PVHS / PM: easy run on own (or form own group) (White, Black, Silver expected; Maroon optional)

Friday: Regular practice at 7:00a at Bloomington Hills North Park (829 E Vermillion Ave, St. George)(Everyone)

Saturday: Form your own groups and get your run in

Book Club Reading: We are going to do our Book Club discussion of both Weeks 4 and 5 on  Monday (so if you're a little behind, go back the last few weeks and catch up). Please read the assigned sections: Week 5-6 Reading pdf. Then start reading Week 6 (which we will read over this week talk about with week 7 when we get back from camp ).

Upcoming Events:

• Waffle Wednesdays - Wednesday morning after practice, location TBA
• High Altitude Camp - July 15th-18th at Jacob Lake
• 24th of July 2 Miler - Wednesday, July 24th, Fields Park, practice starts at 7:00a, RACE starts at 7:45a (fun run for team and family/friends, entrance is 3 cans of food)
• PV Time Trial - Wednesday, July 31st, Bloomington Hills North Park, practice starts at 7:00a, RACE starts at 7:45a (everyone)
• Desert Relays - Monday, August 5th, 6:00p, Bloomington Hills North Park, relay meet vs. Desert Hills (everyone)
• Renegade Camp (for invited runners) - August 6th-7th, Beaver  
• HOKA Mile Relays - Saturday, August 10th, 8:00a?, Pine View High School, relay meet (everyone, including families/friends)

PVXC Thought of the Week: "In short, a good coxswain is a quarterback, a cheerleader, and a coach all in one. He or she is a deep thinker, canny like a fox, inspirational, and in many cases the toughest person in the boat."

-Daniel James Brown

One of our reading sections this week introduces us to Bobby Moch. Unlike Joe and the rest of the guys in this book, Bobby is very small, lightweight, and really not that strong. So why is he such a big deal? Because he knows what his role is with his team. His job isn't to row, his job is to lead on the water, to get the best out of his teammates, to guide them in the right direction, to fire them up when they need it and to calm them down when they need that. Just like on the boat, we are going to have runners who are extremely gifted (and work very hard to get the best out of themselves), but we also need others who are going to guide, lift, direct, and inspire through their example. And in doing so, become just as important to the team as anyone else. Every person on a team has a role. Have you found yours? Get in the Boat!