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
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
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