Oct. 28-Nov. 2 (Week 22)

Here we go! This is an exciting time. A time to go out there and have fun with all the work we've done with an amazing team and family/friends as our support. All friends/family/HypeSquad'ers, here's a message to you: what we want you to yell and cheer for our team is one simple and very powerful word, "COMPETE!". Check out why below in our quote of the week. But if you can be yelling that all over the course, that'd be awesome. Racers, listen for the word. And then commit to family/friends, coaches, and most importantly to yourself and your teammates to actually do it. Compete! 

Parking/admission (for spectators):

Parents/spectators, you must pre-purchase your entry into the park (this is your admission to the meet).

Vehicles will be charged $20. RVs and other oversized vehicles will be charged at $50, due to the use of multiple parking spots. Parking passes can be purchased on the UHSAA GoFan online ticket portal. A service fee will be charged as part of the purchase. They are asking anyone who enters the park (including on foot) to pay... the revenue aspect was a big reason we got the meet back to Sugarhouse. You'll see how awesome it is compared to the RAC, so we want to keep it here. So please help out by paying for your entrance. 

Purpose of the Week's Workouts: Click here for a link to this week's workouts. It's all built to this; so, on Monday we'll hold team practice at 6:00a with prerace. No weights/yoga this week. After State we will take it pretty easy on Weds-Fri; then Saturday, we'll get back in the groove a little with a small workout. Click here and track your minutes from Week 21 (last week to accumulate minutes for your season total): Weekly Minutes. 

*Wear WHITE or BRIGHT to ALL AM PRACTICES*

All practices at PVHS unless noted

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

Monday - AM - 6:00a PVHS (everyone) / Afternoon - shakeout run up at a park in Sandy (everyone)

Tuesday - AM - 7:00a shakeout run at the hotel / Afternoon - RACE: State, info below

Wednesday -Afternoon - regular practice at 3:00p PVHS (everyone)

Thursday - Afternoon - regular practice at 3:00p PVHS (everyone) Halloween Ice Cream Run!

Friday - AM - 6:00a PVHS (everyone) / Afternoon - off 

Saturday - 8:00a Sullivan (everyone) 

Upcoming Events:

• RACE: Utah 4A State Championships - Tuesday, 10/29; Boys 12:00p, Girls 12:30p; Sugarhouse Park, Salt Lake; Itinerary (please check out if your name is on the list of racers or HypeSquads, we have removed some people because... -->> *IMPORTANT INFO - Going to State as a HypeSquad member (non-racer) is a privilege earned by attending practice. WE ARE ONLY TAKING THOSE WHO ATTENDED PRACTICE SINCE REGION (if you missed practices, especially last week, we hope you stick to them better and join us at State next year). If you think you were left off on accident, text Coach Holt tonight (Sun) to resolve the issue before Monday. Please make sure you bring warm clothes.
• Halloween Ice Cream Run - Thursday, 10/31 wear a costume to practice and bring a little money to get ice cream at Arctic Circle (if they are open). Youngsters invited to join us.
• RACE: JV State Championships - Saturday, 11/2; 1A-4A Girls 9:00a, 1A-4A Boys 9:30a; Spanish Fork Sports Park (Cost is $8, must pay to Coach Holt before Oct. 31st, individuals will be required to provide own transportation/lodging) 
• RACE: Autumn Classic - Friday, 11/8; 7:00p; Desert Hills HS; this is PROBABLY the plan (still finalizing use of the track) - this is a 3200m we race on the track with DH: tons of fun, we run fast times; please plan on being there is at all possible; if this looks like a way bad day, let Coach know ASAP so we can try and change the day.
• PVXC Awards Banquet - no date set yet, but we will get you info ASAP. An awesome evening of recognition of our athletes with family.

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

If any Youngsters would like, they can continue to come out with the HS team when our season officially ends after Oct. 29th (reach out to Coach Holt for info). And we look forward to the spring when we get our track season rolling. Watch for info to be posted at pvtrack.blogspot.com in January.

PVXC Thought of the Week: "Compete."

-life

This is the one last message to those racing at State, and a message that all of us could use at some point in time... Compete! Just get out there and compete. This is XC - times don't matter, just race hard against those around you. The weather is probably not going to be great - good, it's the same weather for everyone, and cold and rainy really equalizes everyone out, so go push hard. Everyone is going to be hurting at some point. All that matters is that you compete. Honestly, it's a few hard and painful minutes. Compete! Get in the Boat!

Oct. 21-26 (Week 21) ***updated with state hoodie and spectator entrance info***

UPDATE WITH STATE INFO

hoodies:

For State X-Country this year we will be offering the option to order online and pick up at the event as well as ordering online and shipping to you after the event is over. If you would like to skip the line and pickup at the event you will need to get your order in by Tuesday Oct. 22nd. Please use code PICKUP at checkout to waive the shipping fee. If you do not pick up your order at the time of the event you will be charged a shipping fee to have it shipped to you.

 

All online orders placed after the 22nd will be shipped to you AFTER the event is over. We have 7 color options and 3 unique designs to choose from online. Click the link we have attached below to shop! We are excited for State and wish you luck! Thank you! 

 

https://shirtstop.com/collections/state-merch

Parking/admission (for spectators):

Parents/spectators, you must pre-purchase your entry into the park (this is your admission to the meet).

Vehicles will be charged $20. RVs and other oversized vehicles will be charged at $50, due to the use of multiple parking spots. Parking passes can be purchased on the UHSAA GoFan online ticket portal. A service fee will be charged as part of the purchase.

Hope everyone had a nice Fall Break. We head into our last full week of practice before State and we're bringing all the positive energy and good health we can bring.

Purpose of the Week's Workouts: Click here for a link to this week's workouts. Expectation is to continue to work on our State race timing as much as possible; so on Monday we'll hold team practice at 11:30a with an easy double (for those doubling, on your own in the am), and pre-state workout on Saturday at 11:30a as well. We are also moving out weights this week and replacing it with yoga on Tues and Thurs. Please try and be there as best you can. Click here and track your minutes from Week 20: Weekly Minutes. 

*Wear WHITE or BRIGHT to ALL AM PRACTICES*

All practices at PVHS unless noted

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

Monday - AM - on own at around 7:30a (White, Black, Silver - and all Varsity - expected; Maroon optional) / Afternoon - practice at 11:30a PVHS (everyone)

Tuesday - AM - 6:45a yoga / Afternoon - regular practice at 3:00p PVHS (everyone) VARSITY please plan on staying about 30mins extra after practice (we will go over the state course and do our pre-race "run through")

Wednesday - AM - 6:45a regeneration run PVHS (White and Black required; Silver optional; no Maroon, no Freshmen) / Afternoon - regular practice at 3:00p PVHS (everyone)

Thursday - AM - 6:45a yoga / Afternoon - regular practice at 3:00p PVHS (everyone)

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

Saturday - 11:30a PVHS (everyone) ***this will probably change because of the dance***

Upcoming Events:

• RACE: Utah 4A State Championships - Tuesday, 10/29; Boys 12:00p, Girls 12:30p; Sugarhouse Park, Salt Lake (we will be taking anyone on the team who is continuing to be committed to practice and our team up as Hype Squads... it's a ton of fun to support and be part of it all, plan on coming!) Itinerary
• RACE: JV State Championships - Saturday, 11/2 (NEW DATE!); 1A-4A Girls 9:00a, 1A-4A Boys 9:30a; Spanish Fork Sports Park (Cost is $8, must pay to Coach Holt before Oct. 31st, individuals will be required to provide own transportation/lodging) 
• *travel meets require a grade check on Monday before the meet (Divisionals, State)

Race Report:

Divisionals - Both teams ran well and placed 3rd in our race to solidly qualify for State.

Alumni Report:

Trey raced for UVU at Pre-Nats in Wisconsin and placed 7th for the Wolverines and 99th overall.

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

If any Youngsters would like, they can continue to come out with the HS team when our season officially ends after Oct. 29th (reach out to Coach Holt for info). And we look forward to the spring when we get our track season rolling. Watch for info to be posted at pvtrack.blogspot.com in January.

PVXC Thought of the Week: "Fear is gradually replaced by excitement and a simple desire to see what you can do on the day."

-Lauren Fleshman

Fleshman is a 5 time NCAA champion and multi-time US champion at various distances on the track. Her accomplishments at a very high level give us a great glimpse into the running psyche. No doubt there was a time when she was nervous and had anxiety about competing at important events. However, at some point in time, she was able to change that fear into excitement. Also, no doubt, this is when she started to accomplish the most. When you've put in the work and are surrounded by amazing support, there is no need for fear. This is the time that you can feel the excitement at an opportunity to go have some fun and put in a great effort. Get in the Boat!

Oct. 14-19 (Week 20)

We're really proud of how everyone did at Region. We really are the most amazing program in the Region and the reason is you! Your hard work and dedication. Your commitment to your teammates. Your willingness to be coached.  Your support of each other.... It is a lot of fun to be associated with such an amazing group of people. Great job Panthers.

Purpose of the Week's Workouts: Click here for a link to this week's workouts. Expectation is to have a great prerace on Monday morning that gets the weekend out of us and ready to roll, and then have a great Divisionals race. On Tuesday the Varsity will be up at Divisionals, everyone else will have the Groove workout after school. We'll be back together as a team on Wednesday and do our normal Wednesday schedule. Over Fall Break, we would like to hold practice together at 11:30a to help the Varsity crew work on their timing of waking up, eating, running at the same time as State. Please try and be there as best you can. Click here and track your minutes from Week 19: Weekly Minutes. 

*Wear WHITE or BRIGHT to ALL AM PRACTICES*

All practices at PVHS unless noted

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

Monday - AM - Varsity 6:00a / JV 6:15a PVHS (White, Black, Silver expected; Maroon optional) / Afternoon - regular practice at 3:00p PVHS (everyone), no team meeting

Tuesday - NO AM  / Afternoon - RACE: Divisionals (Varsity - see info below) or regular practice (JV) at 3:00p PVHS

Wednesday - AM - 6:15a regeneration run PVHS (White and Black required; Silver optional; no Maroon, no Freshmen), Yoga at 6:45a everyone invited / Afternoon - regular practice at 3:00p PVHS (everyone)

Thursday - AM - on own (for those who want to) / Afternoon - regular practice at 11:30a location TBA (everyone)

Friday - AM - on own (for those who want to) / Afternoon - regular practice at 11:30a BHNP (everyone)

Saturday - 11:30a Sullivan (everyone)

Upcoming Events:

• RACE: 4A Divisionals - Tuesday, 10/15; Girls A 1:00p, Boys A 1:20a, Girls B 1:40p, Boys B 2:00p (we don't know which races we will be in until after Region); Lake Side Park, Orem - we will be taking one or two extra athletes who have really exemplified our motto this year of Get in the Boat! as alternates (make sure all your grades and assignments are caught up before since this is the end of the quarter) - itinerary (including list of invited athletes) 
• RACE: Utah 4A State Championships - Tuesday, 10/29; Boys 12:00p, Girls 12:30p; Sugarhouse Park, Salt Lake (we will be taking anyone on the team who is continuing to be committed to practice and our team up as Hype Squads... it's a ton of fun to support and be part of it all, plan on coming!)
• RACE: JV State Championships - Saturday, 11/2 (NEW DATE!); 1A-4A Girls 9:00a, 1A-4A Boys 9:30a; Spanish Fork Sports Park (Cost is $8, must pay to Coach Holt before Oct. 31st, individuals will be required to provide own transportation/lodging) 
• *travel meets require a grade check on Monday before the meet (Divisionals, State)

Race Report:

Region - I'll come back and get to this soon!

Alumni Report:

Jessica raced with Weber at the Delinger Invite in Oregon. And Brooklyn raced at the Steve Reeder Invite for Utah State. I'll add to this with times and stuff later!

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

We've had a great Youngsters season. Thanks so much to our coaches for being there for the team and helping build our program. This week is our final race on Monday, Oct. 7th at Grandpa's Pond in Hurricane. If any Youngsters would like, they can continue to come out with the HS team when our season officially ends after Oct. 29th (reach out to Coach Holt for info). And we look forward to the spring when we get our track season rolling. Watch for info to be posted at pvtrack.blogspot.com in January.

PVXC Thought of the Week: This is a long story, but very interesting... "In 1995, the British Medical Journal reported on a 29-year-old builder who had suffered a severe accident. He jumped down from a ledge on the construction site, only to land on a nail that went straight through his boot! Understandably, he was in a lot of pain. He was taken to the emergency room. Seeing his discomfort and the nail, doctors gave him (various drugs) to sedate and deal with the immense pain. The doctors removed the nail, took off his shoe... and realized that the nail had in fact penetrated the boot, but it had been between the toes. The man was uninjured. Yet, the context told him he was... Seeing the nail, his coworkers' reaction, and the rushing to get him to the hospital... All screamed that he should be in pain. His brain complied. According to the Predictive Processing Theory, this is how our brain works. We predict what will occur, using a combination of expectations and sensory experiences. In this case, the builder's expectations based on seeing the nail in the boot, etc. overrode his actual sensory experience (no pain). What's even crazier... This theory tells us that when we have a mismatch between expectations and sensory experiences, we strive to resolve it. Sometimes, that means ignoring the sensory data that contradicts, other times it means updating (learning) our expectations based on the data... And other times it means CREATING the physical sensations to match our expectations. That's why he felt excruciating pain. To deal with the mismatch, to reduce the error, his brain created the sensation of pain, so it matched his expectations. Now, think about how you are creating your own expectations. Are they aligned with reality? Do they set you up for success or delusion?"

-Steve Magness

This story is wild to me, yet it makes so much sense. Think about it in terms of running... Do you ever create sensations based upon what you think should be happening? A race or a workout is hard and should have some pain with it - so have I ever made the level of pain up because it's supposed to hurt? It's hot out - so have I ever created the sensations and struggles that come with heat to match up, even if it isn't that bad? Or take it to another level... is pain even real if we can make it up in our head when there is actually "no nail in my foot"? Well, yes, pain is real, but how much of it do we create based upon our perceptions rather than reality? And if I can start to control my perceptions of things (like pain, or tiredness, or heat, or whatever) how much can I actually work through it knowing I am in control of it, it isn't in control of me. Get in the Boat!

Oct. 7-12 (Week 19)

I hope everyone is excited for the opportunity to show all their hard work and growth throughout the year with Region coming up this week! And although we might have a little bit of nerves, that is a positive thing. Nerves mean we care and we want to do well. So focus on a few things the next day or two: 1) you've put in the work - you have been running for months now (even years), each of you have done a ton of work for this. 2) everyone believes in you - your teammates, your coaches, your family and friends all have your back and are happy for you to achieve great things. 3) you know the game plan - you've visualized your race; you know where you're supposed to relax and let the race come to you (the first mile), you know that in the second mile you're going to work your way up and get into position where you want to finish, and in the last mile you are just picking off people as we move strong down the hill (remember our commitment to our team and to ourselves to only be passing in the last 600 meters of the race!). 4) this is all fun! - this isn't life or death... it's running, so go have fun pushing yourself and helping your teammates. 

A huge thanks to everyone for your help with the marathon. The run before was great even if it was early. And your help at the aid station was so appreciated by the runners. Great job organizing it all AJ.

Purpose of the Week's Workouts: Click here for a link to this week's workouts. Expectation is to have a great prerace on Monday morning that gets the weekend out of us and ready to roll, and then have a great Region race. On Thursday and Saturday, we'll have workouts prepping the Varsity for Divisionals/State and keeping the JV ready for our post-season races. Click here and track your minutes from Week 18: Weekly Minutes. 

*Wear WHITE or BRIGHT to ALL AM PRACTICES*

All practices at PVHS unless noted

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

Monday - AM - 6:00a PVHS (White, Black, Silver; Maroon optional) / Afternoon - regular practice at 3:00p PVHS (everyone), Meet in Lecture Hall after changing into practice clothes for our team meeting

Tuesday - AM - 6:45a NO Weights, just a short run PVHS (White, Black, Silver required; Maroon optional) / Afternoon - RACE: Region 9 Championships (see info below)

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

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

Saturday - 7:00a BHNP (everyone)

Upcoming Events:

• RACE: Region 9 Championships - Tuesday, 10/8; JV girls 4:00p, JV Boys 4:35p, Var Girls 5:10p, Var Boys 5:40p; Bloomington Hills North Park (arrive right after school - 3:00p / No bus, MUST ARRANGE OWN RIDES)
• RACE: 4A Divisionals - Tuesday, 10/15; Girls A 1:00p, Boys A 1:20a, Girls B 1:40p, Boys B 2:00p (we don't know which races we will be in until after Region); Lake Side Park, Orem - we will be taking one or two extra athletes who have really exemplified our motto this year of Get in the Boat! as alternates (make sure all your grades and assignments are caught up before since this is the end of the quarter)
• RACE: Utah 4A State Championships - Tuesday, 10/29; Boys 12:00p, Girls 12:30p; Sugarhouse Park, Salt Lake (we will be taking anyone on the team who is continuing to be committed to practice and our team up as Hype Squads... it's a ton of fun to support and be part of it all, plan on coming!)
• RACE: JV State Championships - Saturday, 11/2 (NEW DATE!); 1A-4A Girls 9:00a, 1A-4A Boys 9:30a; Spanish Fork Sports Park (Cost is $8, must pay to Coach Holt before Oct. 31st, individuals will be required to provide own transportation/lodging) 
• *travel meets require a grade check on Monday before the meet (Divisionals, State)

Alumni Report:

Trey raced at the Color Country Invite at SUU on Friday. He is continuing to be great for Utah Valley and placed 8th for the team and 19th overall with a time of 19:11 on a tough 6K course.

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

We've had a great Youngsters season. Thanks so much to our coaches for being there for the team and helping build our program. This week is our final race on Monday, Oct. 7th at Grandpa's Pond in Hurricane. If any Youngsters would like, they can continue to come out with the HS team when our season officially ends after Oct. 29th (reach out to Coach Holt for info). And we look forward to the spring when we get our track season rolling. Watch for info to be posted at pvtrack.blogspot.com in January.

PVXC Thought of the Week: "Excellence is the gradual result of always striving to do better."

-Pat Riley

We have some great examples of excellence on our team. As coaches, we always talk about how we can get the team and each individual to really buy in, and our discussion went to a few of our teammates who really, REALLY bought in to what we do (keep in mind, we have many teammates who we could look to if we want to grow and get better, but these three truly are standouts... we are all blessed to have them as examples of how to improve, grow, get better, and be better people). And sorry if this embarrasses them (but STS!). Emmalee - she has learned by being part of a group that was divisive and struggled to embrace everyone to be the leader of a team that cares about everyone. Individually, she has fully bought into every workout and gives her best effort in every single pre and post-run drill. Bridger - he wasn't always one of the best runners in the nation. He has consistently grown by setting his sights on what he could really achieve if he truly believed in himself and the program. He lives the life of a Renegade and works hard to stay on top of his schooling so that he can really focus on his love of running (something that he has grown tremendously with and has paid off for him). Trevor - there is no one more passionate about this team than him. To say he was a mid-pack freshman would be overstating it. So how has he grown so much? He is unflappable in his effort and dedication. He doesn't question workouts - he does them. He doesn't question the program - he trusts that as he gives his best effort it will pay off. He doesn't get down when things don't go well - he perseveres and works through the tough stuff with a positive attitude until it turns around. In a year or two, we will be able to write a whole new list of athletes (especially as many of you are already on your way) who exemplify excellence. And we know that without a doubt, it will include athletes who followed the example of these three amazing teammates. Get in the Boat!