July 28 - Aug. 2 (Wek 9)

As we write this, we think about the 8 weeks we've had already. There have been many positives for our team and a few setbacks (and this is probably true for you too); however, it has been a great summer. And we are so excited to bring it all together with our team High Altitude Camp this coming week. (Make sure you don't skip over the uniform info found at the bottom of this week's blog.)

Camp Info: *YOU MUST BE COMING TO PRACTICE TO ATTEND CAMP* Here's who we have going. Here's the spreadsheet of those who said they could drive (thank you so much!). Here's the packing list. ***UPDATE*** LOCATION... We've finally gotten word that Jacob Lake will still be closed. Bumma, but nothing that we can control. However, we can control that we will still have an awesome camp. We will stay at the Williams' house in Beaver near the mouth of the canyon. We will still camp (out on the lawn) and run camp pretty much the same as we do up on the mountain. 

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 9). Our minutes won't really grow this week (unless you haven't been hitting any doubles), and our intensity will actually drop a little (just a workout Monday and long run Thursday). Camp itself will be an extra stressor on you. We want everyone to be healthy and ready to head into a big week next week, so we'll hold things back just a little this week. Update your minutes from Week 8 here: Weekly Minutes. 

This Week's Schedule:

Monday: Regular practice at 7:00a at Washington Elem. (Everyone) / those going to camp: Meet at the Wash. City Rec Center to pack up by 12:45p (we want to be on the road before 1:00p).

Tuesday - Thursday: at camp / if you aren't attending camp, check the workouts and get your runs in

Friday - Saturday: on own or form your own groups

Book Club Reading: No article this week.

Upcoming Events:

• High Altitude Camp - July 28th-31st in Beaver. (see info above)
• RACE - Desert Relays: Monday, August 4th at Bloomington Hills North Park, 7:00p. This is our first official race of the season. It's a fun, low-stress meet against Desert Hills. We'll meet for warm-ups at 6:00p.
• Spike Night at St. George Running Center: Thursday, August 7th, 7:00p. 
• RACE - HOKA Relays: Saturday, August 9th at Desert Hills HS, time 7:00a.(team will meet at 6:15a for warm ups), A super fun community relay event where everyone races a mile. 
• RACE - Cedar All Comers: Wednesday, August 13th at Cedar HS; youngsters 5:30p, girls 6:00p, boys 6:40p; bus info TBA

Race Report:

PVXC 24th 2 Miler - There are two big reasons we run our summer races: helping each of us learn how to handle the nerves of racing in a non-stressful situation and helping us each see our improvement. We really saw both of those goals reached in our 24th 2 Miler. The weather was great, we had a bunch of family come join us, we collected a lot of food for the Utah Food Bank, and we ran a lot of fast times. Tons of top 10 grade times were set, the top 50 overall records were completely rewritten, and our all our team records were smashed. Very well done. Something that would be very useful for you to do now (and after each race) is to evaluate areas that you did well so as to continue the feel of those and areas you'd like to see improvement. As we'll talk about up at camp, it is important to do so without judgement, however. Remember, running great or running poorly doesn't make us a better or worse person. It is just something that we would like to find joy and growth in. Results. Records.

PVXC Thought of the Week: "Long term growth comes from raising the floor."

-Steve Magness

Huh? In the info surrounding this thought, Magness talks about how we are usually obsessed over the ceiling: How fast can I run? What is my PR? But the reality is that growth doesn't come from our best days (because those are rare). Rather growth comes from stacking our regular days. That's the floor. The regular, usual, normal, I don't feel that great days. What do you do with those days? Do you sleep in or get out of bed? Do you complain about not feeling great and look for excuses or do you still show up and give your best (whatever that is)? Magness did a study on runners who showed the most improvement. His results... it wasn't those who had the most great workouts; it was those who had less bad. Those who had better average days because they showed up and gave it a try saw the most improvement. He continues, "raising the floor means focusing not just on the PR, but how do you raise your average performances? What can you show up and do, almost no matter what?... Elite performers don't just have higher peaks. They have fewer valleys. They don't need perfect conditions to show up and deliver... You don't win championships by having one great day. You win by having a lot of good days." That's RAISING THE FLOOR. Make your regular average day better than everyone else's. That's why we stress focusing and actually doing your pre and post run drills correctly... make your average day better. That's why we stress being at each practice... make your average day better. Staying on top of your school work, getting good sleep, eating right... make your average day better. The simple act of making your average day better will raise your floor and you will definitely see significant growth and have a lot of fun along the way.

Uniform Info - Each athlete will need to purchase their uniform. The top (singlet) will be purchased through the school... more info coming (cost $50). The short need to be purchased on your own. It would be a good idea to get them very soon. 

Shorts:

Boys - We will be running in the Nike Fast 3" (black) short for XC (same as we got for track this past season).  Here are some links: Nike, FastBreak, Gazelle, Running Warehouse, TCRunning 

Or if you are more comfortable in a 5" short, order the Nike Challenger: Nike, Kohl's, Dick's, Scheel's

Girls - Have a spandex or running short style option.

Spandex: Nike Women's Pro 3" (black/white) links: Nike, FootLocker, Tillys, Fit2Run / Nike Women's Pro 365 5" (black/white) links: Nike, Macy's, Amazon, Nordstrom, FootLocker

Running Short style: Nike Women's Tempo (black) links: Nike, Macy's

July 21 - 26 (Week 8) ***UPDATE: Uniform Info***Camp Site***

 *YOU MUST BE COMING TO PRACTICE TO ATTEND CAMP*

It's been a very good summer. Our team is really coming together and we've seen some huge improvements. We are coming up on camp, so a few notes: 

- Make sure you have completed your Activate (formerly registermyathlete) including your physical. This needs to be complete to attend camp! Participation Fee doesn't need to be paid yet, but it will need to be paid by the beginning of school.

- Make sure you are coming to practice. We want everyone to come to camp, but if you're not putting priority on being at practice, it is best for you if you aren't there cuz we'll be running a lot and you won't be prepared.

- Here's who we have going (again, with the idea that you've been coming to practice). We will double check this list with Activate (mentioned above), so get your registration done.

- Here's the spreadsheet of those who said they could drive (thank you so much!). We need to confirm these drivers, so please text Holt at 801-834-8524 (since the Remind isn't working well) and just let Coach know if you are still good to drive or not.

- Things we'll need: a few tents

- Here's the packing list

- ***UPDATE*** LOCATION... We've finally gotten word that Jacob Lake will still be closed. Bumma, but nothing that we can control. However, we can control that we will still have an awesome camp. We will stay at the Williams' house in Beaver near the mouth of the canyon. We will still camp (out on the lawn) and run camp pretty much the same as we do up on the mountain. 

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 8). We'll continue to grow our minutes a little this week as well as up our doubles minutes. It is super important that you get out in the afternoon. Everyone going to camp will do at least two doubles. If you can't do that, camp isn't the place for you... you need to be RUNNING! Update your minutes from Week 7 here: Weekly Minutes. 

This Week's Schedule:

Monday: Regular practice at 7:00a at Washington Elem. (Everyone) - Youth Summer Running Club 8:30-9:45 (everyone plan on staying and helping out, it's our last one of the summer)

Tuesday: Regular practice at 7:00a at Washington Elem. (Everyone) / weights after at PVMS (usually takes about 45mins) / afternoon on own or organize own group (Silver, Black, White expected; Maroon optional)

Wednesday: Regular practice at 7:00a at Washington Elem. (Everyone) / afternoon on own or organize own group (White expected/ Black, Silver optional)

Thursday: RACE - PVXC 24th 2 Miler: meet for practice at 6:00a at The Fields Park (20 E 2400 S, Washington). Race after warm up, around 6:40a (family/friends/Youngsters welcome to come race) Registration is 3 non-perishable food items which will be donated to the Utah Food Bank (Everyone) / weights after at PVMS / afternoon on own or organize own group (Silver, Black, White expected; Maroon optional)

Friday: Regular practice at 7:00a at Sullivan Park (Everyone)

Saturday: 6:30a at TBA (Everyone / optional for Beginner)

Book Club Reading: Here's the link for this Wednesday's article.

Upcoming Events:

• WEEKLY ACTIVITIES: Waffle Wednesday (Wed after morning practice - location TBA) / Team Party (often Thursdays, info will be shared each week at practice)
• RACE - PVXC 24th of July 2 Miler: Thursday, July 24th at Fields Park (park on Orchard Lane near 20 E). We'll meet for warm-ups like normal practice at 6:00a, and then race around 6:40a. Family, Friends, anyone is invited to run, walk, ride a scooter, whatever. Entry is 3 non-perishable food items (which we will donate to the Utah Food Bank). 
• High Altitude Camp - July 28th-31st in Beaver. (see info above)
• RACE - Desert Relays: Monday, August 4th at Bloomington Hills North Park, 7:00p. This is our first official race of the season. It's a fun, low-stress meet against Desert Hills. We'll meet for warm-ups at 6:00p.
• Spike Night at St. George Running Center: Thursday, August 7th, 7:00p. 
• RACE - HOKA Relays: Saturday, August 9th at location at Desert Hills HS, time 7:00a.(team will meet at 6:00a for warm ups), A super fun community relay event where everyone races a mile.  

Race Report:

Team Time Trial - PVXC had a very strong time trail this past week. We started using this course as our summer time trial in 2015 (which includes some extremely good teams and individuals), and this was definitely one of our most successful races. We saw strong runs from our Freshmen and other new runners: Sebastion was our top 9th grade boy and Zoey our top girl. There were also some big improvements for our 10th graders off of last year: Mikiah and Colby dropped 1-2 minutes from last year. And we had big movement from those pushing for Varsity: Nate dropped over a minute and moved into Varsity scoring position, and Tevye and Elin had around a minute improvements. The individual records saw Trevor get the new #2 overall time as well as second Sr. time; Jake's time was 5th fastest overall and 3rd Sr; Nate and Brennan were the 5th and 8th fastest Jrs; and Mason also broke into the Sr. top 10 with the 8th overall mark. For the girls in the overall top 10: Tevye new number 2, Emmalee 3rd, Sariah 8th, and Elin 9th. For their grades, this puts Tevye as the fastest Sophomore time and Elin as 3rd; and for Srs, Emmalee set the new record with Sariah 3rd and Avery 4th. As a team, the boys had their second best top 5, 7, and 10 person average. The girls broke their record for top 7 average and destroyed their top 5 average by nearly 30 seconds per girl over the 2015 state championship team. Results. Records.

PVXC Thought of the Week: "Confidence is earned. It needs evidence. But when the pressure rises, your brain latches on to every reason you might fail. We have a negativity bias. This isn't a glitch. It's protection. The solution? Give your brain proof that you're ready.... We can't just say 'I got this' and hope it sticks. We need to show our brain the receipts. Give it something real to work with. Something to tip the scales toward a challenge response, not a threat one."

-Steve Magness

Our very human nature is to doubt, to run away, to protect. This instinct is engrained in us to keep us safe, to keep us alive - stay where it is safe, stay out of danger, keep living. That was a great thing when we were hunting on the savannas and trying not to get eaten by lions, but now we are talking about running a race, speaking in front of a class, saying hi to the new kid at school. We shouldn't have the same response of survival, but we do. So, each of us needs to find ways to help our brain realize that we don't need the same response as in situations where our life really depends on it. Magness suggests keeping an Evidence Journal as a place where you write down all your victories (no matter how little). The act of writing the positive things down helps you rewire your brain and the response signals it sends to you. For us, maybe writing down the time you pushed through a self-doubt on a workout; the time you ran those final 5 minutes even though you had doubts, the time you went with a teammate when she was about to pass you in a race... these pieces of evidence will help you brain recognize that it doesn't need to go into shut down and protection mode, rather it can send you the signals to refocus and sharpen to meet a challenge because you have done it before.

***UPDATE***

Uniform Info - Each athlete will need to purchase their uniform. The top (singlet) will be purchased through the school... more info coming (cost about $50). The short need to be purchased on your own. It would be a good idea to get them very soon.  Or if you are more comfortable in a 5" short, order any of these:

Shorts:

Boys - We will be running in the Nike Fast 3" (black) short for XC (same as we got for track this past season).  Here are some links: Nike, FastBreak, Gazelle, Running Warehouse, TCRunning 

Or if you are more comfortable in a 5" short, order the Nike Challenger: Nike, Kohl's, Dick's, Scheel's

Girls - Have a spandex of running short style option.

Spandex: Nike Women's Pro 3" (black/white) links: Nike, FootLocker, Tillys, Fit2Run / Nike Women's Pro 365 5" (black/white) links: Nike, Macy's, Amazon, Nordstrom, FootLocker

Running Short style: Nike Women's Tempo (black) links: Nike, Macy's

July 14 - 18 (Week 7)

*YOU MUST BE COMING TO PRACTICE TO ATTEND CAMP*

A really good week... and a great time to reflect back on all your growth. Remember to celebrate your little (or big) victories along the way to bigger goals; and everyone has something to celebrate.

-Make sure you have completed your Activate (formerly registermyathlete) including your physical.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 7). This week we'll be having our first time trial (race) of the season. Although a few of you may be gone to things, we really want to encourage everyone to be there - even if you've missed a bit and are worried about how well you'll do. Getting out and racing in a low-stress environment is the best way to learn to regulate the emotions and nerves of racing, and it is a great workout for those that have been missing a few practices. Update your minutes from Week 6 here: Weekly Minutes. 

This Week's Schedule:

Monday: Regular practice at 7:00a at Washington Elem. (Everyone) - Youth Summer Running Club 8:30-9:45 (everyone plan on staying and helping out)

Tuesday: RACE - PVCX Time Trial: meet for practice at 7:00a at Bloomington Hills North Park (look at last week's post for directions if needed). Race after warm up, around 7:40a (family/friends welcome to come watch / Youngsters welcome to come race) (Everyone) / weights after at PVMS (usually takes about 45mins) / afternoon on own or organize own group (Silver, Black, White expected; Maroon optional)

Wednesday: Regular practice at 7:00a at Washington Elem. (Everyone) / afternoon on own or organize own group (White expected/ Black, Silver optional)

Thursday: Regular practice at 7:00a at Washington Elem. (Everyone)  / weights after at PVMS / afternoon on own or organize own group (Silver, Black, White expected; Maroon optional)

Friday: Regular practice at 7:00a at Sullivan Park (Everyone)

Saturday: 6:30a at TBA (Everyone / optional for Beginner)

Book Club Reading: Here's the link for this Wednesday's article... awesome topic!

Upcoming Events:

• WEEKLY ACTIVITIES: Waffle Wednesday (Wed after morning practice - location TBA) / Team Party (often Thursdays, info will be shared each week at practice)
• RACE - PVXC Team Time Trial: Tuesday, July 15th at Bloomington Hills North Park. This is our first team time trial; a great chance to see where you are at from the summer and set some goals going into the season (and, importantly, help us set up some paces for our upcoming workouts). PLEASE try and be there (and at each of the races we have) - check out the full season schedule if you haven't (there's been a meet added). We'll meet for warm-ups like normal practice at 7:00a, and then race around 7:40a.
• RACE - PVXC 24th of July 2 Miler: Thursday, July 24th at Fields Park (park on Orchard Lane near 20 E). We'll meet for warm-ups like normal practice at 7:00a, and then race around 7:45a. Family, Friends, anyone is invited to run, walk, ride a scooter, whatever. Entry is non-perishable food (which we will donate to the Utah Food Bank). 
• High Altitude Camp - July 28th-31st at Jacob Lake. Here's the spreadsheet of those who said they could drive (thank you so much!). As we know, there is a fire up there right now. So hopefully things get taken care of soon. We'll also be working on any sort of contingency plan (if you have any ideas, let us know - we need a place with running water and bathroom facilities that can handle around 60 people)
• RACE - Desert Relays: Monday, August 4th at Bloomington Hills North Park, 7:00p. This is our first official race of the season. It's a fun, low-stress meet against Desert Hills. We'll meet for warm-ups at 6:00p.
• Spike Night at St. George Running Center: Thursday, August 7th, 7:00p. 
• RACE - HOKA Relays: Saturday, August 9th at location TBA, time 7:00a. A super fun community relay event where everyone races a mile.  

PVXC Thought of the Week: "The greats don't avoid nerves. They work with them. Research shows elite performers feel the same jittery sensations and anxiety as everyone else; they just learn to take it along for the ride.... How? ... Elites interpreted their nerves as readiness - their nervous system getting into gear. Non-elites interpreted the exact same sensations as fear... The worst way to make anxiety go away is by trying really hard to make anxiety go away. The best path forward is taking the anxiety along for the ride, stepping into the arena, and getting reps under your belt. The more you accept and face it, the more it fades. Simple, but not easy. It requires guts."

-Brad Stulberg

As coaches, if we could take one idea and help young runners (or really anyone in any situation) learn one thing to perform better, it would be this idea: nerves aren't a bad thing. This week, we have a time trial. Maybe you find yourself a little nervous. "I want to do really well." "I haven't raced in awhile." (or ever). "I've worked so hard this summer, I just want it to pay off." "I haven't worked that hard this summer, I'm going to struggle." These are all nervous statements... and that is okay. A great way to handle them is to reframe your thinking. "I feel this way because I care about what I am doing." "Once I get started, my training will take over." "This is my nervous system getting me ready to do well." Nerves aren't a bad thing. They help us get ready to perform. Embrace them. Learn to use them. And let them help you perform the best you can on that particular day.

July 7 - 12 (Week 6)

Excited to get back to a normal week. A big reminder that the work you put in now is what will bring you the reward of a successful season later. We actually have a couple races this month (see below) and we need to be at practice with consistency to earn the right to go to camp at the end of the month.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 6). Update your minutes from Week 5 here: Weekly Minutes. 

This Week's Schedule:

Monday: Regular practice at 7:00a at Washington Elem. (Everyone) - Youth Summer Running Club 8:30-9:45 (everyone plan on staying and helping out)

Tuesday: Regular practice at 7:00a at Washington Elem. (Everyone) / weights after at PVMS (usually takes about 45mins) / afternoon on own or organize own group (Silver, Black, White expected; Maroon optional)

Wednesday: Regular practice at 7:00a at Washington Elem. (Everyone) / afternoon on own or organize own group (White expected/ Black, Silver optional)

Thursday: Regular practice at 7:00a at Bloomington Hills North Park (Everyone) / weights after at PVMS / afternoon on own or organize own group (Silver, Black, White expected; Maroon optional)

Friday: Regular practice at 7:00a at Sullivan Park (Everyone)

Saturday: 6:30a at Leeds City Park (Everyone / optional for Beginner - we'll meet at Washington Parkway Chipotle to carpool at 6:15a)

Book Club Reading: Here's the link for this Wednesday's article... another great one!

Upcoming Events:

• WEEKLY ACTIVITIES: Waffle Wednesday (Wed after morning practice - location TBA) / Team Party (often Thursdays, info will be shared each week at practice)
• RACE - PVXC Team Time Trial: Tuesday, July 15th at Bloomington Hills North Park. This is our first team time trial; a great chance to see where you are at from the summer and set some goals going into the season (and, importantly, help us set up some paces for our upcoming workouts). PLEASE try and be there (and at each of the races we have) - check out the full season schedule if you haven't (there's been a meet added). We'll meet for warm-ups like normal practice at 7:00a, and then race around 7:45a.
• RACE - PVXC 24th of July 2 Miler: Thursday, July 24th at Fields Park (park on Orchard Lane near 20 E). We'll meet for warm-ups like normal practice at 7:00a, and then race around 7:45a. Family, Friends, anyone is invited to run, walk, ride a scooter, whatever. Entry is non-perishable food (which we will donate to the Utah Food Bank). 
• High Altitude Camp - July 28th-31st at Jacob Lake. Here's the spreadsheet of those who said they could drive (thank you so much!). As of now, I think we will have it all covered with those that have volunteered. Please let us now if we messed anything up or missed anyone. 
• RACE - Desert Relays: Monday, August 4th at Bloomington Hills North Park, 7:00p. This is our first official race of the season. It's a fun, low-stress meet against Desert Hills. We'll meet for warm-ups at 6:00p.
• RACE - HOKA Relays: Saturday, August 9th at PVHS, time TBA. A super fun community relay event where everyone races a mile.  

PVXC Thought of the Week: "What is 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 with 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."

-Steve Magness

Sorry if you've heard us use this quote before. But the message is awesome. Most everything in life is just about showing up. Once you do that, usually stuff falls into place. An example might be this past Saturday for me. Without being able to be around the team, I was kinda falling into the summer blues. Even though I'd had some fun runs with a couple PV Legends on a couple days, I could tell I wasn't feeling too stoked about much. So on Saturday morning, I really struggled to get up and get a run going. I had made some plans and just let them fall through. And I was pretty close to not going running at all. However, I've promised myself many times that I'd at least go give a few minutes a try when I'm feeling this way and see if it helps me snap out of it a little. So, I went up to one of my fav trails and started going. Now the run itself wasn't great and it didn't solve everything, but I was still able to get in a decent run and enjoy one of my favorite things about running - being out in the beautiful desert. Many of you probably have felt the same way on occasion. When that happens, commit to at least showing up... and see what happens.