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.