July 20 - 25 (Week 8) *UPDATED w/ Saturday info*

*It is best to view this in the Web Version - so scroll to the bottom of your phone and click "Web Version"*

We had an amazing camp last week. Thanks to everyone who helped it go so well (parent drivers, chaperones, food crew, the Williams family, coaches, and of course you athletes). We missed those that weren't able to attend and hope that we see you this week for practice. We also are always looking for new teammates. So keep encouraging friends, family members, and others that you think might want to come join this amazing TEAM. Those that are new to our TEAM should go back to Week 1 and check out the info there about registration and our TEAM communications found in the google slide show, and go to Week 6 and check out the uniform info. 

Purpose of the Week's Workouts: Click here for a link to this week's workouts. Sometimes we hit this middle-end of the summer and feel a little burned out and worn down (physically and mentally). It's really important to keep showing up and work through this. Every run matters right now as we prep for races soon! If you are just starting or maybe haven't locked in yet, now is the perfect time. Remember, Consistency is Key. Use the Weekly Minutes form to go enter the number of days you ran and your total minutes from this past week (Week 7) - keep entering your minutes!

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

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

Tuesday: 7:00a at Washington Elementary (Everyone) / Weights and plyos at PVHS right after practice / PM on own (White, Black, Silver: expected; Maroon: optional; Beginners: no)

Wednesday: 7:00a at Washington Elem, Book Club, and Waffle Wednesday! (Everyone and bring a friend!)

Thursday: 7:00a at Washington Elementary (Everyone) / Weights and plyos at PVHS right after practice / PM on own (White, Black, Silver: expected; Maroon: optional; Beginners: no)

Friday: 6:00a at Harvest Lane Park 20 E 2400 S, Washington (Everyone)

Saturday: on own or form own group *UPDATED*

Book Club Reading: Will be updated as soon as we get the article

Upcoming Events:

• Waffle Wednesdays - ongoing after each Wednesday am practice. 
• Race: PV 24th 2 Miler - July 24th (Fri) at the Harvest Lane Park also called the 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, and anyone else is invited to run, walk, ride a scooter, or whatever. Entry is 3 non-perishable food items (which we will donate to the Utah Food Bank).
• Spike Night at the St. George Running Center - July 28th, 7:00p. Food, prizes, shoe and gear sales.
• Race: Desert Relays - August 3rd (Mon) at Bloomington Hills North Park, 7:00p. This is our first official race of the season (please plan on attending). It is a fun. low-stress meet against Desert Hills. We'll meet for warm ups at 6:00p.
• Race: HOKA Relays - August 8th (Sat) at PVHS, 7:00a (team will meet at 6:10a for warm ups). Super fun community event (family, friends, others are invited) where everyone runs a mile on the track.
• Race: Cedar All-Comers - August 12th (Wed) at Cedar HS, 6:00p, bus time TBA.

Uniform Info: See last week's post for info (get shorts ordered ASAP) 

PVXC Thought of the Week: "Most athletes would never dare put their neck on the line like that."

-Sam Martin 

On Saturday, one of the greatest races ever took place. Josh Kerr broke the men's mile world record running a 3:42.66! If you haven't watched it, do... and we encourage you to be a student and fan of your sport. In this quote, Sam Martin is talking about the mindset that Kerr had going into his attempt at a world record. One of the most amazing things about this race was that Kerr told the world about it 4 months ago. Imagine being brave enough to tell everyone that you are going to try for a world record! Would you be gutsy enough to do that? Most of us wouldn't... most would be afraid of what everyone would say if we didn't achieve the goal. Instead, Kerr built an entire project around this attempt (Project 222); he and his coaches built a program, trusted each other, and documented every bit of it. Now this doesn't mean Kerr wasn't afraid, and it doesn't mean he was 100% certain he would get the record. In fact he openly admitted there was a chance it wouldn't happen (after all this was a 27 year old record that hadn't been touched by the greatest runners with the greatest technological advancements in the sport's history). Nevertheless, he responded to uncertainty with confidence. "I'm not scared of failing," was his reply. And that is the big difference... Martin states, "confidence isn't believing you'll always succeed. It's believing you'll survive if you don't." There is no doubt that Kerr's trust in his meticulous training and recovery and his belief in his team of coaches and support (family and training partners) were behind this confidence. And when you combine all of those things, amazing things happen!

Athletes of the Week: 

Alyeska, Sophomore - Aly's hard work and example have contributed to one of the biggest breakthroughs of the summer. We're excited to see where she helps lead this TEAM to.

Aiden, Freshman - He is bringing a great attitude to every practice. He's had a great summer and is ready for some big growth over the next four years.

Laura, Senior - Her commitment to the TEAM and her role as a captain has really helped the girls come together as a TEAM, not to mention her individual improvements over this summer.

July 13 - 18 (Week 7) High Altitude Camp!

*It is best to view this in the Web Version - so scroll to the bottom of your phone and click "Web Version"*

Although we've been missing many of our TEAM, this was a great week with many awesome efforts at the time trial and a lot of new individual milestones of longest runs, most miles/minutes in a week, etc. It has been amazing to watch the growth of so many on our TEAM. I want each of you to go back to Sebastian's Strava from his run this Saturday (7/11) and take a look at his thoughts about Commitment and Consistency. All his thoughts were unprompted, just a dude who is doing great and really wants to see his TEAM grow. Some great thoughts about the difference between saying you want to do great versus actually putting in the work! We can all use a reminder like this once-in-awhile.

Camp Info:  (camp is this week, look all this over - this info is updated!)

*YOU MUST BE COMING TO PRACTICE TO ATTEND CAMP* 

- Make sure you have completed your Activate (formerly registermyathlete) including your physical. This needs to be completed to attend camp (many of you haven't done this yet)! Participation Fee doesn't need to be paid yet, but it will need to be paid before the Cedar meet. EVERYONE NEEDS TO DO THIS EVEN IF YOU AREN"T GOING TO CAMP SO GET ON IT!

- Here's who we have going (this list is updated and color coded with what you need to get done on your registration... PLEASE CHECK IT OUT). We will double check this list with Activate, so get your registration done. 

- Here's the spreadsheet of those who said they could drive (thank you so much!). 

- Things we'll need: a few tents

- Here's the packing list and itinerary

Purpose of the Week's Workouts: Click here for a link to this week's workouts. We'll get our workout in before Kids' Club on Monday, so please be there. Then the rest of the week is all about getting minutes in with our TEAM. If you aren't headed to camp, please still get your runs in (be there Monday, then talk to others on the team and meet up to practice together). Use the Weekly Minutes form to go enter the number of days you ran and your total minutes from this past week (Week 6) - keep entering your minutes!

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

Monday: 6:30a at Washington Elementary (Everyone) - Youth Summer Running Club 8:30-9:45 (everyone plan on staying and helping out)

Tuesday - Thursday: up at camp (get runs in if you aren't headed to camp)

Friday & Saturday: On own or form your own groups

Book Club Reading: No reading this week

Upcoming Events:

• Waffle Wednesdays - ongoing after each Wednesday am practice. (not this week)
• High Altitude Camp - July 13th-16th in Beaver. Check out all the info above. 
• Race: PV 24th 2 Miler - July 24th (Fri) at the 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, and anyone else is invited to run, walk, ride a scooter (Scooter Daze!), or whatever. Entry is 3 non-perishable food items (which we will donate to the Utah Food Bank).
• Spike Night at the St. George Running Center - July 28th, 7:00p. Food, prizes, shoe and gear sales.
• Race: Desert Relays - August 3rd (Mon) at Bloomington Hills North Park, 7:00p. This is our first official race of the season (please plan on attending). It is a fun. low-stress meet against Desert Hills. We'll meet for warm ups at 6:00p.
• Race: HOKA Relays - August 8th (Sat) at PVHS, 7:00a (team will meet at 6:10a for warm ups). Super fun community event (family, friends, others are invited) where everyone runs a mile on the track.
• Race: Cedar All-Comers - August 12th (Wed) at Cedar HS, 6:00p, bus time TBA.

Uniform Info: See last week's post for info (get shorts ordered ASAP) 

PVXC Thought of the Week: "One of the most important skills for excellent performance (and honestly, for an excellent life) is showing up; even, and perhaps especially, when you don't really want to."

-Brad Stulberg

Usually we pick our quote on something that helps inspire us, teaches us, or is something that we need to address as a TEAM. In this case, it is a combo of all three. So let's take just a second and break down each part.

Inspiration: Do you want to be Excellent and have an Excellent Life? I think most of us strive to that. Then show up! Show up to whatever it is that helps you have this Excellent Life. I really can't think of anything more inspiring than the goal of an Excellent Life, and I know that running has taught me so many things that have helped me work toward that in my own life. And every time I have the opportunity to talk with one of the hundreds (probably thousands) of people that I have had the privilege of coaching, they constantly share with me the lessons they learned from running that have carried on in their lives. So show up and be a part of it.

Teach: So what does running teach us? Hopefully you can list many - some of my thoughts: rewards are gained through hard work; things that are truly worth it are those that are earned through hard work; TEAMMATES are like family and will be there for you forever; for some reason difficult things are also the most fun - and TEAMMATES make these times some of the best times of your entire life... and so much more.

Issue: We've been preaching Consistency all summer. Yet, we are having many struggles with this. And, again, we aren't talking about that you may miss practice when you are on a vacation or a camp or something. We are talking about when you just don't want to wake up - you definitely won't have excellent performance or even an excellent life if you just won't get out of bed. We are talking about when you decide not to pack your running shoes for that vacation - getting out a putting a few minutes in (even if it isn't the full workout) in a new place is awesome. We are talking about when you create any excuse to not get to practice - every one of you is a huge part of the TEAM, when you don't come we miss you and our TEAM isn't fully our TEAM. Like SeaBass said, let's lock in and actually do the things that lock in.

Athletes of the Week: 

Ada, Sophomore - Along with her ability to be a great teammate and bring a lot of fun to the team, Ada has really been working to push her minutes up and hit her workouts.

LJ, Sophomore - His passion for running and being with the team is evident in everything he does.

Buns, Junior - Dustin is a great example of consistency. He has always been a talented runner, but his growth and push to be a varsity scorer has come from his consistency and dedication to the program for years.

Race Report: 

PVXC Time Trial - Results / Records. We had an excellent Team Time Trial over at Bloomington Hills North Park this past week. One of the best things was seeing some of our new TEAMMATES get in their first race and push themselves further than they thought possible. Shout out to Aiden, Braxton, Ginger, Lindley, and Jovie. We've been holding our summer time trial here since 2015 - so results include some tremendous TEAMS and athletes and anytime a TEAM or individuals hit a top 10 or top 50 it's a pretty big deal. On the boys side we had Benji, Elliot, and Dustin all hit in the top 10 all-time, with Nate at 17 and Brennan at 38. In addition to these guys getting into their grade top 10s, Sebastian also got top 10 for Sophomores. The TEAM results were also very impressive - 3rd all-time for 5 and 7 runners, and 4th for 10 runners. The ladies also did very well with Elin, Vanessa, and Aly (in her first XC race ever) grabbing top 50 spots. In addition, Elin's time placed her 5th all-time for Juniors. Our TEAM times put us at 9th for 5 and 7 runners and 7th for 10 runners (shows improving depth!). These were great results, especially considering our TEAMMATES who weren't there. Good things are happening at PVXC!

July 6 - 11 (Week 6) Camp Info and Uniform Info

*It is best to view this in the Web Version - so scroll to the bottom of your phone and click "Web Version"*

Great job this past week. From what many said and what we saw on Strava, many of you had great weeks. Strong workouts, good Consistency, and some fun times. We missed you, but how awesome is it that a big majority of the team was still getting runs in and doing all our stuff whether with each other or on your own. There are many positive things happening for this TEAM!

Camp Info:  (camp is next week, look all this over)

*YOU MUST BE COMING TO PRACTICE TO ATTEND CAMP* (if you have any friends on the list that haven't been coming to practice, share the word with them and encourage them to come this week)

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

- Here's who we have going (again, with the idea that you are coming to practice). We will double check this list with Activate, 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 and work out who doesn't need to drive up on Monday and who can switch to helping come home on Thursday. So please send Coach a message on Binderly.

- Things we'll need: a few tents

- Here's the packing list

Purpose of the Week's Workouts: Click here for a link to this week's workouts. This week we are going to hit our first time trial on Thursday. Some of you are very antsy to put a race on your legs and see your hard work this summer start to show. Others might be a little nervous. It is for both of these very reasons that we do these few summer races (time trial and the 24th). These are just really low-key and no stress. It's just our team, there is no scoring, we are all in the same boat as far as not having raced for awhile (or ever). So this is a great time to just get out and put a good effort in to use a baseline to grow from. Please do your very best to be to our time trial (and the 24th race). We also keep stacking solid hill workouts and long runs... all these workouts with Consistency are really going to pay off - trust us! Use the Weekly Minutes form to go enter the number of days you ran and your total minutes from this past week (Week 5) - good job to the handful of you who have been entering your info each week, keep it up!

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

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

Tuesday: 7:00a at Washington Elementary (Everyone) / Weights and plyos at PVHS right after practice / PM on own (White, Black, Silver: expected; Maroon: optional; Beginners: no)

Wednesday: 7:00a at Washington Elem, Book Club, and Waffle Wednesday! (Everyone and bring a friend!)

Thursday: 7:00a at Bloomington Hills North Park (Everyone) / Weights and plyos at PVHS right after practice / PM on own (White, Black, Silver: expected; Maroon: optional; Beginners: no)

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

Saturday: 6:30a at the Warner Valley Exit on the Southern Parkway (Everyone) 

Book Club Reading: Article will be posted soon.

Upcoming Events:

• Waffle Wednesdays - ongoing after each Wednesday am practice.
• Race: PV Time Trial - July 9th (Thurs) at Bloomington Hills North Park, 7:00a. 
• High Altitude Camp - July 13th-16th in Beaver. Those coming to camp MUST be running! You have to be able to complete a full week at the Maroon Level of workouts before coming to camp. Rides: We are so grateful for the parents who have volunteered to drive us up and back from camp. We still have more than enough rides up, but we need more rides back (probably 1 more vehicle). If you could switch, shoot Coach a message on Binderly. We will be finalizing everything early this week, so you can make plans. 
• Race: PV 24th 2 Miler - July 24th (Fri) at the 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, and anyone else is invited to run, walk, ride a scooter (Scooter Daze!), or whatever. Entry is 3 non-perishable food items (which we will donate to the Utah Food Bank).
• Spike Night at the St. George Running Center - July 28th, 7:00p. Food, prizes, shoe and gear sales.
• Race: Desert Relays - August 3rd (Mon) at Bloomington Hills North Park, 7:00p. This is our first official race of the season (please plan on attending). It is a fun. low-stress meet against Desert Hills. We'll meet for warm ups at 6:00p.
• Race: HOKA Relays - August 8th (Sat) at PVHS, 7:00a (team will meet at 6:10a for warm ups). Super fun community event where everyone runs a mile on the track.
• Race: Cedar All-Comers - August 12th (Wed) at Cedar HS, 6:00p, bus time TBA.

PVXC Thought of the Week: "I do believe that what really has huge value, huge and significant value, is (that which) is rare. I've never seen in my life common things, ordinary things that come with huge value."

-Carlos Queiroz (Coach of Ghana's men's national soccer team)

I will be the first to admit that I'm not the biggest soccer fan around (it's really just because soccer players make amazing runners, so what should they really be doing?!), but I definitely follow the World Cup and found this quote by Ghana's coach important. Take a minute and think of the most important accomplishments and most valuable things in your life. I can pretty much guarantee that a common theme among all of these things is the path required to get them (or to them) was difficult. Why is gold valuable? Because it's rare. Why is it more meaningful to take pass an AP test? Because it took a lot of work. Things that have value in our life are things that have we have had to earn through some sort of difficulty. Now applying that to running: if this thing was easy everyone would do it and then what would be the value? Because you have to work hard, you have to wake up in the summer, you have to run in the heat, you have to "sacrifice" (some of you know how I feel about that word, is it really a sacrifice to set aside something to strive for something else that you really want?), but you have to sacrifice time, energy, sometimes good things for something that you really want. Because of this, running can teach you a lot about what is of real value in your life and how to continue to strive for those things that have real meaning to you.

Uniform Info: Each athlete will need to purchase their uniform (we will be wearing the white Pine View top that we got last year). The top (singlet) will be purchased through the school... more info coming (cost $50). The short needs to be purchased on your own. It would be a good idea to get them very soon. Shorts need to be all black (some of the girls spandex has white labeling which is okay) and Nike brand. Here are some link options:

Shorts -

BOYS - We will be running in the Nike Fast 3" (black) short for XC (same as we used for last season). Here are some links: Nike, FastBreak, Gazelle, Running Warehouse

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

(another 5" short is the Nike Form Dri-Fit: Amazon

GIRLS - Have a spandex of running short style option.

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

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

June 29 - July 4 (Week 5)

(Those who are looking for info about our Youth Summer Running Club for grades K-8, click here and you'll find the info you need *NO RUNNING CLUB THIS WEEK*)

*It is best to view this in the Web Version - so scroll to the bottom of your phone and click "Web Version"*

This week would be a great time to take a minute and think back on how far you've come in your running (even just this past month). It's a very good practice to reflect back on your journey so you can see your growth and find joy in all you have and are accomplishing. 

Purpose of the Week's Workouts: Click here for a link to this week's workouts. This week, you'll see your minutes continue to build and your workouts improving. Hopefully, you are feeling that the first month of the summer's work is starting to show and you are getting into better shape. Use the Weekly Minutes form to go enter the number of days you ran and your total minutes from this past week (Week 4) - good job to the handful of you who have been entering your info each week, keep it up!

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

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

Tuesday: 7:00a at Washington Elementary (Everyone) / PM on own (White, Black, Silver: expected; Maroon: optional; Beginners: no)

Wednesday: 7:00a at Washington Elem and Waffle Wednesday! (Everyone and bring a friend!)

Thursday: 7:00a at Washington Elem. (Everyone) / PM on own (White, Black, Silver: expected; Maroon: optional; Beginners: no)

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

Saturday: 6:30a at Falls Park (Everyone)

Book Club Reading: No article this week.

Upcoming Events:

• Waffle Wednesdays - ongoing after each Wednesday am practice.
• High Altitude Camp - July 13th-16th in Beaver. Those coming to camp MUST be running! You have to be able to complete a full week at the Maroon Level of workouts before coming to camp. Rides: We are so grateful for the parents who have volunteered to drive us up and back from camp. Right now, we have more than enough rides up, but we need more rides back. If you could switch, shoot Coach a message on Binderly. 

PVXC Thought of the Week: "The true test of a (person's) character is what (they) do when no one is watching."

-John Wooden 

We like to use a quote like this on moratorium week, but it really fits throughout the whole summer. During this week, you won't have any coaches. And often in the summer you'll have vacations and camps and other stuff that take you away from the TEAM. It's during these solo times that you have to put that little bit extra in to wake up, get going, and do the work; when it is really on you because there is no coach there to get on your case, or maybe you're out of town and there is no teammate there to help you get moving - during these times when "no one is watching" is when you really show who you are and what running means to you. Almost everyone wants to have great results at the end. However, the work you put in now (during those times when you had the choice to work or not) is what develops the character, the work habits, the physical and mental toughness to get those results later for you and your TEAM. Let's put in the work whether your in town or not. Let's get our runs in. Let's be CONSISTENT. 

Athletes of the Week: 

Lydia, Sophomore - in her first year with the team, she has fit right in. She's a very hard worker and bring a great attitude.

Andi, Junior - she is a great teammate and friend to everyone on the team. Even though she was headed out of town, Andi (and others) got out early and hit Steps (and did a great job with it).

Mikiah, Junior - has really been working hard this summer and his running is taking a big jump because of it.

June 15 - 20 (Week 3) *UPDATED for end of the week*

*We will be changing the plans for the end of the week. On Saturday: we will not be meeting as a team; instead, form your own groups and get a mid-distance run in (don't go too long, maybe about 5 minutes off of your first long run this year).*

(Those who are looking for info about our Youth Summer Running Club for grades K-8, click here and you'll find the info you need)

*It is best to view this in the Web Version - so scroll to the bottom of your phone and click "Web Version"*

We're hoping that those who have shown some Consistency are starting to feel the affects and noticing that you are improving. Take a look back at where you started even just a couple weeks ago and see how much better you are already doing. Maybe it is fewer walking breaks, an increase of minutes, or running a little faster... When you are putting in Consistent effort, you will improve - guaranteed!

Those who are just joining us or looking into PVXC, go back to Week 1 and check out info for the Parent/Athlete info slides (which includes info about our communications on Binderly, registration for the year, physicals, etc.), as well as videos for our pre-post work drills, weights, and more. 

Purpose of the Week's Workouts: Click here for a link to this week's workouts. Maybe our biggest goal should be Be To Practice... We always will support you in your summer adventures, but a bit of focus has to be placed on practice, too. When you're in town, be to practice (and try and actually be in town sometimes). When you're out of town, get something in! Consistency is key. Use the Weekly Minutes form to go enter the number of days you ran and your total minutes from this past week (Week 2) - remember our goal of 55 days of running throughout the summer.

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

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

Tuesday: 7:00a at Sullivan Park (Everyone) / Weights and plyos at PVHS right after practice

Wednesday: 7:00a at Washington Elem, Book Club, and Waffle Wednesday! (Everyone and bring a friend!)

Thursday: 7:00a at Washington Elem. (Everyone) / Weights and plyos at PVHS right after practice

Friday: 7:00a at Washington Elem. (Everyone) (flag set up at 6:30a at Wash. Elem)

Saturday: 6:30a at Warner Valley Exit (on the Southern Parkway)(Everyone) SEE UPDATE ABOVE

 

Book Club Reading: Please read through this article; take notes on ideas that seem useful and important; and on Wednesday we will be talking about it. This week's article: Billy Mills Olympic Flashback: The Greatest Upset. Next week's article: (will be posted soon)

Upcoming Events:

• OPENING SOCIAL! BRING A FRIEND... Time and date TBA
• Waffle Wednesdays - ongoing after each Wednesday am practice.
• Washington City Flags - June 19th: 6:30a meet at the Elementary (we will do these as quick as possible and then hit practice at the Elementary) 
• High Altitude Camp - July 13th-16th in Beaver. Cost is $100. We will need to get this planned and figured out who is going, parents driving (staying for all or part). This is a VERY worthwhile event to be a part of... everyone on the team should make it a priority to join us. Those who are new, talk to your teammates about camp and see why you should plan on being there too. Please take a minute and fill out the following form for participation. ***Registration and Payment are due June 15th.***

PVXC Thought of the Week: "You don't get results by focusing on results. You get results by focusing on the habits and behaviors that produce results."

-bechampionminded (Insta)

As we start working on goals (in any area), we often look to a result as proof of accomplishing something: take top 20 at State, make Varsity, run my first 5 miler, or whatever. When you look those who accomplish these goals, you realize that it isn't just setting a goal of hitting that final product that got them their. No, it was the process. If you want to set a State Record then focus on the habits that a State Record holder would do. Want to make Varsity? Want to run for 45 minutes? Want to break 20 minutes in a XC race? Want to be a better friend? Want to be happier? Then develop the habits that take you to these things with Consistency!

Athletes of the Week: (sorry I can't remember who was which, but you're all awesome!)

Ginger, Freshman, doing great in her first year out running.

Hudson, Sophomore, really pushing and pushing the gap with the upper guys.

Marcus, Freshman, another first year runner who is bringing a great attitude and hard work ethic to the team.

June 8 - 13 (Week 2)

(Those who are looking for info about our Youth Summer Running Club for grades K-8, click here and you'll find the info you need)

*It is best to view this in the Web Version - so scroll to the bottom of your phone and click "Web Version"*

That was a great Week 1. A lot of new faces and some good running. We're excited to see how this TEAM grows and develops over the course of our season. Keep coming out and working on your consistency. And of course, it is not too late to grab a friend and bring in a new member of our TEAM. 

We have a lot of intro stuff posted back on Week 1, so go back there and check out info for the Parent/Athlete info slides (which includes info about our communications on Binderly, registration for the year, physicals, etc.), as well as videos for our pre-post work drills, and more. 

Purpose of the Week's Workouts: Click here for a link to this week's workouts. We'll continue to build our aerobic engine as we help everyone grow their base as well as work on a few workouts that build our base. The most important thing about this week is the continued consistency. It doesn't do a whole lot of good to run once or twice and then take the rest of the week off (or multiple weeks off). Let's get out to practice with the TEAM. And if you're gone, try and get something in - something is always better than nothing. Use the Weekly Minutes form to go enter the number of days you ran and your total minutes from this past week (Week 1) - remember our goal of 55 days of running throughout the summer.

This Week's Schedule:

Monday: 7:00a at Washington Elementary - bring water and a towel each day (for stretches and drills on grass). (Everyone) - Youth Summer Running Club 8:30-9:45 (everyone plan on staying and helping out)

Tuesday: 7:00a at Washington Elem. (Everyone) / Weights and plyos at PVHS right after practice

Wednesday: 7:00a at Washington Elem and Waffle Wednesday! (Everyone and bring a friend!)

Thursday: 7:00a at Washington Elem. (Everyone) / Weights and plyos at PVHS right after practice

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

Saturday: 7:00a at Crosby Family Confluence Park (by the Dixie Center)(Everyone)

Book Club Reading: Our first article we will discus will be Wednesday (so please read if you haven't yet): If You Want to Get Better, Get Comfortable Saying... by Brad Stulberg and Steve Magness. If you've been around before, you know that these two have a big influence on our philosophy here at PVXC. Please read through this article; take notes on ideas that seem useful and important; and on Wednesday we will be talking about it. Next week's article: Billy Mills Olympic Flashback: The Greatest Upset.

Upcoming Events:

• OPENING SOCIAL! BRING A FRIEND... Time and date TBA
• Waffle Wednesdays - ongoing after each Wednesday am practice. 
• High Altitude Camp - July 13th-16th in Beaver. Cost is $100. We will need to get this planned and figured out who is going, parents driving (staying for all or part). This is a VERY worthwhile event to be a part of... everyone on the team should make it a priority to join us. Those who are new, talk to your teammates about camp and see why you should plan on being there too. Please take a minute and fill out the following form for participation. Registration and Payment are due June 15th.

PVXC Thought of the Week: "Elite performers don't see it as a sacrifice."

-Steve Magness

When talking about of to become "elite", Magness gave this quote. He continued, "They don't see going to be early, skipping the party, or putting in hours of practice as something they are giving up. They're living in alignment with what they care about most." First, let's put a new definition on "elite". We've been taught that elite means only the best of the best, and because of this only a few can achieve this status. However, elite really means overcoming and becoming your best self. Now, reality is that true ever achieve this definition as well, but notice it has nothing to do with winning or setting records - it has everything to do with becoming your best self. And with that definition, becoming elite is open to everyone. And what he says about sacrifice is a core principle for our TEAM. Sacrifice feels like I have to be giving up something. But in reality, when I head out early so I can get to be and get up on time to practice, of when I stay on top of my school work instead of hanging with friends, or I make my closest group those that have the same end goals as me instead of surrounding myself with a group that doesn't care, I'm not giving something up. What I'm doing is allowing my life to line up with accomplishing what I care about most. I'm not sacrificing a social life, I'm allowing myself to become elite at something I really care about. For those that have been around our TEAM, there are probably a few recent examples that you can thing of that fit both sides of this. Which of those examples do you want to follow and become like?

June 1 - 6 (Week 1)

(Those who are looking for info about our Youth Summer Running Club for grades K-8, click here and you'll find the info you need)

*It is best to view this in the Web Version - so scroll to the bottom of your phone and click "Web Version"*

So, for those that are new around here, each week we try and post some things for ATHLETES and PARENTS. Please read all the way through all the stuff and do whatever needs to be done, note important dates, and whatever else. Here's a few things to check out this weekend as we prep for practice on Monday, 7:00a at Washington Elementary:

• read through the following info for our Athlete/Parent Meeting (with the busy end of the school year, we won't have a full meeting):ATHLETE AND PARENTS
  PLEASE LOOK AT THIS SLIDE SHOW TOGETHER - IF YOU AREN'T GETTING OUR TEAM TEXTS (parents and/or athletes) SEE THE INFO IN THE SLIDES
• get your physical if you haven't yet (make sure you upload pictures of your physical to registermyathlete and then turn in your physical to the HS)
• get familiar with the Pre-Run Warm-Up stuff (vid below) and Post-Run (SAM vids on the side tab) stuff we do. Also, check out all the docs on the right labeled under "XC Training System Info" and request access to those with your school google account.
• start running a little - if you run a few times this week 5, 10, 20-25mins it will make a big difference in how you feel next week
• GO GET SOME FRIENDS TO JOIN YOU! Running is a social activity and having friends out there with you is one of the very best things about XC. Call up some friends and invite them to come out with you
• Take a look at the slides for Panther Distance Crew Weight Program - each has a video linked to it to help you learn the correct form. Watch these and get a sense of what you would like to do for our first days in the weight room during our 2nd week of practice.
• HOKA Summer Miles Program - if you want to win some free swag just for doing what you're already doing over the summer, check it out.
• We would also like to recommend those who are running with a smart watch to connect to Strava, so as coaches (and you as athletes) can view the data from your runs. Here's a quick video for Garmin; Here's a vid for Coros; Here's a vid for Apple Watch; Here's one for FitBit (this one is worth it just for the voice!)
• Check out "Intro" tab on the workouts (found below) and start thinking about what Level you should be running as we start up the season - we'll help you with this for sure

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, so get that done sometime soon). The goal right now is to build... a big foundation, a big engine... whatever you want to call it, we build! The summer is the most important time in XC. Without building a large base, you won't have anything to go from later. We will also be doing "something fast every day". This is a philosophy we have held for many years at PVXC. Cross Country runners aren't slow - we aren't out getting ready for marathons, we race 3 miles, not jog 26.2 - we push ourselves to run fast right from the start. To help emphasize the importance of summer, we will be instituting the Summer 55 Club... we have 76 days from the beginning of summer XC on June 1 to the end of the first week of school on August 15th. The goal of the Summer 55 Club is to encourage each of you (no matter your level or where you're starting from) to get in at least 55 days of running throughout the summer. We'll track this as we track our Weekly Minutes (do this at the end of the week). Our reward will be a cool running shirt.

This Week's Schedule:

Monday: First Day of XC! Monday 7:00a at Washington Elementary - bring water and a towel (for stretches and drills on grass). (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)

Wednesday: Regular practice at 7:00a at TBA and Waffle Wednesday! (Everyone and bring a friend!) 

Thursday: Regular practice at 7:00a at Washington Elem. (Everyone)

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

Saturday: Form your own groups and get your run in

Book Club Reading: Each summer, we do some reading and talk about it as a team. This summer, we will be reading an article a week about some topic chosen by our captain and coaches. We really encourage everyone (including parents) to read our article and grow from the ideas that are in it. Here is our first article: If You Want to Get Better, Get Comfortable Saying... by Brad Stulberg and Steve Magness. If you've been around before, you know that these two have a big influence on our philosophy here at PVXC. Please read through this article; take notes on ideas that seem useful and important; and on Wednesday of next week, we will be talking about it.

Shoes... Shoes... and more Shoes: We don't have a lot of equipment for running, but what we do have is very important... shoes. Parents and athletes, take a look at this short guide to running shoes and when to replace them. There are a lot of places you can get new shoes (specialty stores, online, etc.); however, the key is to get the right fit for your particular foot, not necessarily just the cheapest or cutest. A specialty store will help fit you in the correct shoe. You can also get some help from coaches who have some experience in identifying various foot types and getting you in the correct type of shoe (neutral, cushion, support, stability).

Upcoming Events:

• OPENING SOCIAL! BRING A FRIEND... Time and date TBA
• High Altitude Camp - July 13th-16th in Beaver. Cost is $100. We will need to get this planned and figured out who is going, parents driving (staying for all or part). This is a VERY worthwhile event to be a part of... everyone on the team should make it a priority to join us. Those who are new, talk to your teammates about camp and see why you should plan on being there too. Please take a minute and fill out the following form for participation. Registration and Payment are due June 15th.

PVXC Thought of the Week: "Consistency over intensity... Good results take consistency, not heroic efforts... success is not determined by a great day. It comes from stacking month after month of solid days. Consistency compounds."

-Steve Magness

(Honestly this is the same quote we used in Week 1 last year, and we're not even going to change it or our commentary... the idea of consistency is the most important and impactful lesson you can learn to become good at anything. So once again, here are our thoughts)... One of the biggest ideas that we preach at PVXC is CONSISTENCY. It is actually pretty easy to say you want to do something amazing. And any people can go "get it" for one or two days. But to really become the great person (in everything, not only running) it takes a long time of consistent effort. So as we get ready for a long summer and a long season, let's think about consistency. Some people wonder why we start running in June when we don't race for awhile - after all, it's your summer; let the kids chill out and have some time off Coach! But we know that to reach what you want to become, you have to start now, and you have to put the time and effort in for a long time. How can you strive for consistency this summer even as you have vacations and camps and all sorts of other stuff? That's a great question for you to ponder. Those who really make some progress this year will find an answer to it early this summer.

Last Couple Weeks of XC and into the break

 A few notes to finish the season:

Thanks for the great trip to Nike. It was a fun culmination of our season. Even the extra time with Martin was eventful. Speaking for all the coaches, thank you for letting us be part of your lives. Each of you definitely make the time and effort worth it.

Should I still be running?: Obviously, those headed to Brooks need to keep on running for the next two weeks. Everyone else, it's up to you. If you want to keep coming out and run to just be with your teammates and friends, do it. If you feel you are ready to get into your break, do it. If you are battling some injuries, maybe it is best to get into your break now and let things heal up. The Turkey Trot down at PV Intermediate is on the 25th at noon. They'd love to have any and everyone come down and join them. It's a great time to promote our program and get the younger crew stoked about running. Even if you are going to jump into your break, going and jogging a few minutes with some 6-7th graders isn't going to mess you up too much. So if you can make it work with your schedule, plan on going down there. We'll get those who want to go school excused.

When do I start running again?: Basically we are looking at a two-week break. The first week we want you completely off of running (excluding the Turkey Trot, or even if you do some kind of fun run or something this weekend... those aren't a big deal). Then the second week, we want you to start back into some activity. Maybe two-three easy runs of 15-20mins during the week and the other days maybe some cross training if you want. If you feel you need a little more time than this, take it. We want everyone ready to head into track season mentally and physically ready. The tricky part is finding the balance of getting started again - if you wait too long, you start to distance yourself from the team, program, and the consistency of training; then it becomes difficult to get back. 

Track Info: (not updated yet, but will be within the week) Start going to the track blog at pvtrack.blogspot to get info for when practice will start and all that kind of stuff. It would also be good to get onto the track Binderly. As you join, it would be very helpful for athletes to label yourself as "Distance" under the description and for parents to label yourself as "Parent - 'athlete name'".

Practice these last couple weeks for those that are doing it (check the workout spreadsheet for info):

Monday (11/24) - AM 6:40 / PM 3:00

Tuesday (11/25) - AM 6:40 / PM 3:00

Wednesday - Saturday (11/26-29) on your own

Monday - Thursday (12/1 - 12/4) - PM 3:00

Friday (12/5) - in Cali for Brooks racers

Saturday (12/6) - Brooks West Championships

Nov. 17 - 22 (Week 25)

Thanks for all the help with the great banquet. We enjoyed having everyone there (and missed those who weren't) and loved honoring everyone and our awesome team.

Also great job at the Dream Mile! It is fun to see everyone's progress from the beginning of the summer. And getting onto the track brings a lot of excitement for the upcoming Spring season.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 25). Goal: Be ready to run fast and have fun down in Phoenix.

This Week's Schedule: *wear white or bright in the am*

Monday: AM - 6:40a at PVHS (White, Black, Silver expected; no Maroon) / afternoon - 3:00p at PVHS (Everyone)

Tuesday: AM - 6:30a at PVHS weights (White, Black, Silver expected; Maroon optional) / afternoon - 3:00p at PVHS (Everyone)

Wednesday: AM - 6:30a at PVHS short run and yoga (White, Black, expected; Silver optional; Maroon can join for yoga at 6:45a) / afternoon - 3:00p at PVHS (Everyone)

Thursday: AM - 6:30a at PVHS weights (White, Black, Silver expected; Maroon optional) / afternoon - 3:00p at PVHS (Everyone)

Friday: prerace in Phoenix

Saturday: RACE - NXR

Upcoming Events:

• Race: Nike Southwest Regional, Saturday 11/22 at Toka Sticks Golf Course in Mesa. Itinerary.
• Race: Brooks West Regional, Saturday 12/6 at Mt. SAC in Walnut, Ca. Those who want to attend will need to do their own registration and plan out their own transportation and sleeping arrangements.

PVXC Thought of the Week: "Just compete." 

-our PVXC advise whenever we race

It has been a true joy watching many of you grow and improve at this over the year (or years, if the case may be). Many of us start as young freshmen worried and scared about how to run; maybe not fully pushing ourselves because of fear or lack of experience. However, as we learn to compete, so much of that goes away. Compete doesn't mean win or even always set a PR. Compete means to push yourself as best you can on a given day. Compete means to work with others (teammates or competitors) to give it just that little bit more than you thought you could. Compete means to allow yourself to have the satisfaction that you gave it your all and leave with no regrets. Compete means to represent your team and the program well. Compete is how should approach everything in life. Give it your best and get after it, have pride in what you are doing and who you are. So this week as we head down to Phoenix to race some of the best teams and individuals in the country, let's go compete and leave it all out there on the course.

Nov. 3 - 8 and 10 - 15 (Week 23 - 24)

Catching up after falling a week behind... So proud of this team and your growth and accomplishments this year. State was great. The support from family, friends, and our Hype Squads was unmatched! Pine View really is the Best in the World! We had a small crew head up to JV State and ran well. Then we hit the track this week and had a tremendous showing at the Autumn Classic.

Final call for anyone to join us to Nike. Talk to Coach if you are interested. An itinerary will be coming out shortly. If you are planning on going to Brooks West, you need to get registered soon (for Brooks you will be in charge of making your own plans, so talk with the team and see if people are going, and arrange your travel, sleep, and race plans).

XC Banquet (Recognition Night) - 5:30p on Monday, Nov. 10th. We'd love to have everyone there. Families invited. Sign-ups for food help below.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 24). Goal: We are going to try a couple weeks of our 1600m training (including a 1600 time trial on Thursday) to get us ready to be quick down in Phoenix.

This Week's Schedule: *wear white or bright in the am*

Monday: AM - 6:15a at PVHS (White, Black, Silver expected; Maroon optional) / afternoon - 3:00p at PVHS (Everyone)

Tuesday: AM - 6:15a at PVHS short run and weights (White, Black, Silver expected; Maroon optional) / afternoon - 3:00p at PVHS (Everyone)

Wednesday: AM - 6:15a at PVHS short run and yoga (White, Black, expected; Silver optional; Maroon can join for yoga at 6:45a) / afternoon - 3:00p at PVHS (Everyone)

Thursday: AM - 6:15a at PVHS short run and weights (White, Black, Silver expected; Maroon optional) / afternoon - 3:00p at PVHS (Everyone)

Friday: AM - 6:00a at PVHS (Everyone - our main practice on Fridays will usually be in the am, and everyone should be there) / afternoon - 12:30p at PVHS (White expected, Black and Silver optional - no Fresh or Sophs or JV) 

Saturday: form own group

Upcoming Events:

• XC Banquet - 5:30p at PVHS; families invited; please have food there at 5:15p - sign ups
• PVXC Dream Mile - Nov. 13th at afternoon practice.
• get the full schedule here

PVXC Thought of the Week: "People love gadgets and optimization, but the truth is that the way you improve in anything is by eliminating distractions, prioritizing the fundamentals, and executing them with ruthless consistency." 

-Brad Stulberg

You might remember the Turkish pistol shooter who went viral during the Olympics last year for forgoing the fancy equipment and winning silver with his hand in his pocket. He is a great example of keeping it simple. People are always shooting for a short-cut, the "secret", and the next best thing that is going to give them the edge. The real edge of champions... "ruthless consistency" (as stated by Stulberg). He says, "Simplicity is different. You can't hide behind simplicity. You have to show up - day in, day out - and do the work." "If your approach lets you be consistent, balances stress with rest, and leaves room for adjustments, you're in a good spot. Do the work. Rest. Make it a little harder over time. Adjust when necessary. Repeat. It's not fancy. But it's effective." Such great stuff to remember about growth. It's about the fundamentals; doing them well; and just doing them over and over again. 

Oct. 27 - Nov. 1 (Week 22)

 ***STATE INFO***

Tickets - family and friends going to the meet MUST prepurchase a ticket to get in. The "ticket" is per car.

State Hoodie - want a State hoodie, preorder it here. Definitely a better option than waiting in line.

We are all excited for the opportunity for our program to shine at State this week. Check out the itinerary below since we will be leaving on Monday. Make sure you are in class in and on time on Monday.

Final call for anyone to join us to Nike and for JV State. Talk to Coach if you are interested. JV State will be held on Nov. 1, at the Spanish Fork Sports Park. Remember, that athletes/families must arrange their own transportation/accommodations for this meet. We will register you for the meet when you pay $8 to the PVXC Club (use Coach's Venmo above and label - JV State "athlete name"). 

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 22). Goal: Fast on Tuesday (or Saturday). Update your minutes from Week 21 here (this is our final week for minutes for your yearly totals): Weekly Minutes. 

This Week's Schedule: *wear white or bright in the am*

Monday: AM - 6:15a at PVHS (Everyone) prerace / afternoon - in SLC

Tuesday: AM - from hotel in SLC / afternoon - STATE

Wednesday: AM - none / afternoon - 3:00p at PVHS (Everyone) trail run

Thursday: AM - none / afternoon - 3:00p at PVHS (Everyone) Halloween Run (wear your costume and bring some money for ice cream at Arctic Circle)

Friday: off - EXCEPT those racing JV State (you should get in your prerace... could do it after school or whenever works for your travel schedule)

Saturday: off or JV STATE (good luck!)

What about the next week? We would love to invite everyone to keep running. We have two more run races that are going to let you show off your speed on the track - the Autumn Classic and our PVXC Dream Mile. We also have our trips to Nike and Brooks. After a long season, often we are ready for some time off. We will definitely take it in December, but the next month is prime time to run really well. It is also a great time to bring out some friends (including inviting any Youngsters you know) to come join us and start learning what PVXC is all about - we will make sure we bring our new teammates in nice and easy, so invite them and let's start building our future team! We also want to really encourage everyone to look forward to track. Track is a little different than XC - some of us love it, and some are a little scared about it. Ultimately though, track is a time to help you continue your running development. Running is a sport that requires a nearly continuous cycle to develop and reach your potential. Plus it is just more doing of something fun with people you love to be with.

Upcoming Events:

• RACE - State: Tuesday, October 28th at Sugar House Park (SLC); Var Boys 2:30p, Var Girls 3:15p; bus noon at PVHS and 12:10 at PVMS, itinerary (we will leave Monday afternoon and race Tuesday, taking app. 45 athletes... must continue attending practice to travel)
• Team Awards Night: Monday, November 10th at PVHS; 5:30p (maybe). For athletes and families. Food sign ups will be coming around. 
• Autumn Classic 2 Mile race at DH(?) date TBA (maybe Nov 7th); time will be in the evening. 
• PVXC Dream Mile - maybe Nov. 13th at afternoon practice.
• get the full schedule here

PVXC Thought of the Week: "You can't eliminate the stress of a big goal, but you can frame it correctly." 

-Steve Magness

A big event (a big race) can bring out some of the craziest thoughts around: am I fit enough? could I have done more? is that a sore throat? why am I sore?... Negativity bias that is part of our survival can easily send us into a spiral. So in these times it's really important to look at the whole body of work and then control the controllables and then fully let go of the rest. To all of you (and particularly those racing this week): remember the journey of this year (and years before), you've done all you can do, everyone loves you no matter how the race turns out, we can't control anyone else, let thoughts slide away like leaves on a stream, Happy Birthday!, a race is just a race... it is not life or death, and PINE VIEW IS THE BEST IN THE WORLD! We all love you, and thank you for letting us be a part of your journey.

Oct. 20 - 25 (Week 21)

***UPDATE WITH STATE INFO***

Tickets - family and friends going to the meet MUST prepurchase a ticket to get in. The "ticket" is per car.

State Hoodie - want a State hoodie, preorder it here. Definitely a better option than waiting in line.

State! State! State! Congrats on qualifying for State Panthers. Every single one of you has played a role in this - whether it's from running at Divisionals, cheering the Varsity on, pushing the Varsity in workouts, or being a part of this program. So to reward everyone, we are taking the full team up to State. We need to know on Monday who is wanting to go, because we will make our Hype Squads and get everything lined out at our team meeting. 

We have spots for about 4-5 more of our team to join us to Nike. Talk to Coach if you are interested. We also need to get registration for JV State. The meet will be held on Nov. 1, at the Spanish Fork Sports Park. Remember, that athletes/families must arrange their own transportation/accommodations for this meet. We will register you for the meet when you pay $8 to the PVXC Club (use Coach's Venmo above and label - JV State "athlete name"). We'd love to have a big representation from the deepest and best JV team in the state, but we also understand that it might be difficult to arrange to get there... if you can and want to run, that would be awesome.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 21). Goal: get the Varsity ready to Rip It at State. Update your minutes from Week 20 here: Weekly Minutes. 

This Week's Schedule: *wear white or bright in the am*

Monday: AM - 6:15a at PVHS (Varsity Expected, JV Black and Silver optional) run and yoga / afternoon - 3:00p at PVHS (Everyone)

Tuesday: AM - 6:30a at PVHS weights (Varsity Expected, JV optional)/ afternoon - 3:00p at PVHS (Everyone)

Wednesday: AM - 6:30a at PVHS short run (Varsity Expected, JV optional)/ afternoon - 3:00p at PVHS (Everyone)

Thursday: AM - 6:30a at PVHS weights (Varsity Expected, JV optional)/ afternoon - 3:00p at PVHS (Everyone)

Friday: AM - 6:00a at PVHS (Everyone - our main practice on Fridays will usually be in the am, and everyone should be there) / afternoon - 12:30p at PVHS (White expected, Black and Silver optional - no Fresh or Sophs or JV) 

Saturday: 8:00a at PVHS (Everyone)

Upcoming Events:

• RACE - State: Tuesday, October 28th at Sugar House Park (SLC); Var Boys 2:30p, Var Girls 3:15p; bus noon at PVHS and 12:10 at PVMS, itinerary (we will leave Monday afternoon and race Tuesday, taking app. 45 athletes... must continue attending practice to travel)
• get the full schedule here

Race Report - 

Divisionals: Our goal - qualify for State. We did it. Both groups were working on some packing to help us be stronger going into State. The girls took 4th in their race. The boys won their race. Results. News.

Alumni Report - Trey raced for UVU out to Princeton. He said he was happy with his effort.

PVXC Thought of the Week: "Miles didn't hear it as a mistake. He heard it as something that happened - just an event - part of the reality of what was happening at the moment, and he dealt with it." 

-Herbie Hancock (quoted by Steve Magness)

In this post, Magness is talking about how Herbie Hancock, the pianist for famed jazz musician Miles Davis, told a story of a time he (Hancock) hit a wrong note in the middle of a song. The big take-away from this for Hancock, and hopefully for us, is that Davis didn't freak out, demand to stop and start again, or even get mad at Hancock. Rather, he went with the flow. The mistake had happened and now what was important was how he helped all the musicians move through it and keep the smooth jazz rolling! Remember, we are going to have mistakes in our races and workouts. How are we going to handle them? Are we going to freak out? Shut down? Want to retreat and quit? Or are we going to work through it as just 'something that happened' and keep the smooth jazz rolling as we push with our teammates and competitors to produce some beautiful running?!

Oct. 13 - 18 (Week 20)

Great job at Region Panthers! That was the culmination of a lot of hard work, dedication, and commitment to your team. Remember, we invite everyone to keep coming out and running with the team. Go back to last week's blog for a little rundown of post-season stuff and Nike info below.

**This MUST be taken care of by Sunday night** We are getting our trip to Nike Southwest set... the bus, hotels, and registration are the big costs. The total is going to be around $200 (but don't pay that all until the cost is set). But we do need a downpayment from everyone who is planning on going to be paid. We will be paying this through our club account - NOT THE HS -, so please pay $100 to Coach Holt by Sunday through Venmo @Dave-Holt77. We had 40 who said they would like to go to NXR. If we can get the bus to 45 that will help keep our cost down a little more, so if you weren't sure (or changed your mind), there is still space for you. 

*Also, we need to start registration for JV State. The meet will be held on Nov. 1, at the Spanish Fork Sports Park. Remember, that athletes/families must arrange their own transportation/accommodations for this meet. We will register you for the meet when you pay $8 to the PVXC Club (use Coach's Venmo above and label - JV State "athlete name"). We'd love to have a big representation from the deepest and best JV team in the state, but we also understand that it might be difficult to arrange to get there... if you can and want to run, that would be awesome.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 20). Our goal is to get the Varsity all ready to rip it at State and to get JV back into the groove. Update your minutes from Week 19 here: Weekly Minutes. 

This Week's Schedule: *wear white or bright in the am*

Monday: AM - 8:00a at PVHS (Everyone) / afternoon - on own (those that usually do a Monday afternoon double)

Tuesday: AM - on own for those who usually get a short run in (no weights) (White, Black, Silver expected; Maroon optional) / afternoon - 3:00p at PVHS (all JV) / RACE: Divisionals (for Varsity) see info below

Wednesday: AM - 6:15a at PVHS short run and yoga (White, Black, expected; Silver optional; Maroon can join for yoga at 6:45a) / afternoon - 3:00p at PVHS (Everyone)

Thursday: AM - 6:15a at PVHS short run and weights (White, Black, Silver expected; Maroon optional) / afternoon - 3:00p at PVHS (Everyone)

Friday: AM - 6:00a at PVHS (Everyone - our main practice on Fridays will usually be in the am, and everyone should be there) / afternoon - 12:30p at PVHS (White expected, Black and Silver optional - no Fresh or Sophs or JV) 

Saturday: time and location TBA

Upcoming Events:

• RACE - Divisionals: Tuesday, October 14th at Lakeside Park (Orem); Var Girls 11:00a, Var Boys 12:00p; suburbans leaving Monday at noon, itinerary (we will leave Monday at noon and race Tuesday, taking 12 boys and 7 girls - check list on itinerary)
• RACE - State: Tuesday, October 28th at Sugar House Park (SLC); Var Boys 2:30p, Var Girls 3:15p; bus TBA, itinerary TBA (we will leave Monday afternoon and race Tuesday, taking app. 45 athletes... must continue attending practice to travel)
• get the full schedule here

Race Report - 

Region 9 Championships: One of PV's best Region Championship performances in history! Congrats to our 4 individual champions: Laura in the JV Girls, Benji for the JV Boys, Emmalee in the Varsity Girls, and Trevor with the Varsity Boys. It's the first time in recent memory that one team swept the individual titles. Although it was a difficult full 5K course, we got out there and pushed and ran with confidence. The JV Girls took 4th. JV Boys went full sweep mode with a perfect score of 15 and taking the top 9 spots in the meet. The Varsity Girls ran our best team race since Cedar All-Comers and took 2nd - a result we are very proud of. And the Varsity Boys put on a clinic with a huge win, scoring just 21 points, and taking 6 medalists and all 7 guys in the top 12. We are so excited to see the continued growth of our program and each of you individually. Results. News.

Alumni Report - Jessica raced her final XC meet for Weber up at the Steve Reeder Memorial held by Utah State. She says she's looking forward to using the winter to get ready for her final track season. 

PVXC Thought of the Week: "No one relates to a story that's only about winning." "Running has taught me that sometimes the bravest thing you can do is keep showing up." "Doubts and fears will always come up. The goal isn't to erase them - it's to move with them." "Healing doesn't mean the struggle disappears. It means you learn to face it differently." "The only way to truly perform your best is to free yourself from the weight of your own mind." "Thriving means being art of something bigger than yourself." 

-Emily Venters, "From Pressure to Possibility: A Strive to Thrive Story"

Since we won't have a full team meeting Monday (hey there's no school!), I'd like you to pick your favorite quote from above and be ready to share with some teammates why it stood out to you and what you can learn from it. We will share these thoughts on Monday morning, so be ready! And maybe while you're at it, go learn who Emily is and her story a little. Then root for her to crush it at Chicago - and of course, my main man Conner Mantz, too!

Oct. 6 - 11 (Week 19)

Thanks for all the help at the marathon the other day. We had a great time and you guys make such a huge difference to the runners. Thanks for being there and showing that being on our team is more than just running a lot, it is being part of a group that cares, supports and helps others, and gives back to the awesome community that we are a part of.

And now... It's Region week! So excited for each of you to have the opportunity to show your growth and development over the year(s). Let's have some fun and go do great things.

***REGION UPDATE AGAIN!*** Bus will be leaving the HS at 12:00p on Tuesday, then grabbing the 9th graders at the MS (excused at noon). Race schedule: JV Girls 3:15p, JV Boys 4:00p, Varsity Girls 4:30p, Varsity Boys 5:15p, awards after. Course Map:

5K, spike course (almost all grass, 3 areas of gravel/dirt)

RULES for everyone (including spectators): STAY OFF PUTTING GREENS!, do not run through desert/rough areas as you go from place to place, stay out of sand traps, the Rock Bowl is off limits. Athletes, parents, and families, let's really work to respect the golf course so that they will invite us back in the future.

A little info for everyone as we are nearing the end of our season: We are right toward the end of our season for our JV crew. After we hit Region this week, we would love to have everyone keep running and being part of the team. Those who are planning on traveling with our club to post-season meets need to stay around. And we also plan on taking a full bus up to State for HYPE SQUADS (it's such a great thing to be part of the State travel team - we'll plan on taking about 45 athletes, our 14 competing Varsity and 30'ish others), so you have to be at practice after Region to be part of that. Also, unless you are participating in another sport/activity over the winter, we highly encourage you to keep running with us. We definitely will take some time off in December, but a huge part of growing in running is the consistency of running over the winter, track in the spring, and then linking it all to next year. Also, in early November, we'll be doing both a 1 and 2 mile time trial - it's always pretty cool to see how fast and in-shape we are at the end of a great XC season.

We are getting our trip to Nike Southwest set... the bus, hotels, and registration are the big costs. The total is going to be around $200 (but don't pay that all until the cost is set). But we do need a downpayment from everyone who is planning on going to be paid by Wednesday. We will be paying this through our club account - NOT THE HS -, so please pay $100 to Coach Holt by Wednesday through Venmo @Dave_Holt77. We had 40 who said they would like to go to NXR. If we can get the bus to 45 that will help keep our cost down a little more, so if you weren't sure (or changed your mind), there is still space for you.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (Week 19). Our goal is to really have you ready for Region. We'll bounce back over the weekend with some solid work to help the Varsity prep for State and our JV be ready to run well at our post-season meets. If you are going to be out of town (not Varsity PLEASE!) try and get the full workouts in. Update your minutes from Week 18 here: Weekly Minutes. 

This Week's Schedule: *wear white or bright in the am*

Monday: AM - 6:15a at PVHS (White, Black, Silver expected; Maroon optional) / afternoon - 3:00p at PVHS (Everyone)

Tuesday: AM - 6:45a at PVHS short run (no weights) (White, Black, Silver expected; Maroon optional) / afternoon - RACE: Region, see info below

Wednesday: AM - 6:15a at PVHS short run and yoga (White, Black, expected; Silver optional; Maroon can join for yoga at 6:45a) / afternoon - 3:00p at PVHS (Everyone)

Thursday: AM - 8:00a at PVHS workout and weights (Everyone) / afternoon - on own

Friday: AM - 8:00a at Sullivan (Everyone) / afternoon - afternoon - on own

Saturday: AM - 8:00a at Bloomington Hills North Park (Everyone) 

Upcoming Events:

• RACE - Region: Tuesday, October 7th at Sand Hollow Golf Course; JV Girls 3:15p, JV Boys 4:00p, Var Girls 4:30p, Var Boys 5:15p; bus 12:00 at the HS and then pick up at the MS
• RACE - Divisionals: Tuesday, October 14th at Lakeside Park (Orem); (time depends on our placement at Region) Var Girls 11:00/11:40a, Var Boys 11:20a/12:00p; bus TBA, itinerary TBA (we will leave Monday afternoon and race Tuesday, taking 9 boys and 9 girls)
• RACE - State: Tuesday, October 28th at Sugar House Park (SLC); Var Boys 2:30p, Var Girls 3:15p; bus TBA, itinerary TBA (we will leave Monday afternoon and race Tuesday, taking app. 45 athletes... must continue attending practice to travel)
• get the full schedule here

Alumni Report - It was great to hear the Jessica is back racing for Weber. She's worked so hard to get back after many injuries. Even though the race wasn't (by her own admission) her best, her perseverance and commitment are a great example. Trey and Bridger raced for UVU up in Cedar at the SUU collegiate invite.

PVXC Thought of the Week: "Practice getting unhooked from all your self-judgements, both the negative and the positive. Let them float by like leaves on a stream."

-Russ Harris in "The Confidence Gap"

We practiced this the other day and wanted to bring it up in hopes that you've practiced it (or will practice it) a little on your own. Helping at the marathon I saw the importance of this so much (and was reminded of how much I had to work on this personally in my own running days) - some of the runners were really in a difficult place because they let the self-judgement take control of them, and others were just getting ready to totally go for it even though they were having just as many negative thoughts and physical pains. As we prep for Region and as we hit workouts, it is important to remember that it is okay to have negative, tough thoughts (and even positive thoughts). How we deal with these thoughts is the important thing. Clear back at camp, we talked about this idea (man it's almost like all this stuff is coming together like pieces of a puzzle... hmmm) of just being with our thoughts and emotions and not letting them take control of us. When we recognize that a race is hard and we hurt, we then can acknowledge the thoughts and then devalue them (like we did with the "Happy Birthday" song thing). The goal of all this is to help you realize that our thoughts are not us, they don't control us. We deserve great things, and we've earned great things. Now we can respond to the emotions that often block us from getting great things and go get what we've worked for.