July 4-9 (Week 5)

We're very excited about the progress that is happening with the team and with each of you individually as you continue to push yourselves. It was a lot of fun to see some of our athletes getting in their longest runs ever on Saturday! Please check below about finalizing things for camp and other info.

There is NO KIDS' CLUB THIS WEEK because of moratorium. 

Please take a look at (and do) the following things:

• take a look at the 2022 schedule and start making some plans so you don't miss races 
• registermyathlete - More of you got this done this past week! The rest of you, go to registermyathlete.com (the registration part needs to be done this week) - physical needs to be complete and on file at PVHS asap.
  Fees will need to be paid by the beginning of school.
• If you are not getting our team information texts, text the code "@xcchamps" to 81010

Purpose of the Week's Workouts: This week's workouts. We'll continue to build our foundation this week. This week should be a bit of a recovery week, in that our minutes are holding steady to let the body adapt the the work you've putting in.

This Week's Schedule:

We can't really put anything here because of moratorium week, so we'd encourage you to get your runs in! Talk to others on the team and see what their plans are.

Book Club/Weekly Reading:
Keep reading Chop Wood Carry Water. Use the week to catch up and we'll have a great discussion when we get back.

Minutes:
Fill out this form for our fourth week of practice (this past week). 

HOKA SUMMER MILES CLUB - If you want to earn some swag from HOKA, you can sign up for this club and log your mileage (info here).

Upcoming Events:

• High Altitude Camp - July 11-14 at Jacob Lake. Cost is $90. Please look at all the following info and send me confirmations/corrections.
• Rides: 

                                       # of passengers

                                    Up                 Back

                   Holt            7                    7

                   Decker        4                    4

                   Williams     7                    -

                   Quinn         4                    4

                   Baker          7                    7

                   Hall             7                    7 

                   Jones           6                    -

                   Calico         6                    -

                   Warren        5                    -

                   Hill               -                   7

                   Despain        -                   7

                   Olsen           -                    4

                   Udy             -                    6

• Tents (we should be pretty good with these tents in addition to our team tents):

                Ben Beitler, Diego Aguirre, Amelia Hall, Adri Baker, Brianna Udy, Jamin Gonzalez

• Packing List

• List of Participants (if you have signed up you should be on this list, those who haven't paid have the date highlighted in yellow - please pay asap or let Coach Holt know you won't be attending, or correct us if our records are wrong):

6/12/2022 16:52:07	Sanchez, Alianna
6/12/2022 16:54:04	Gianno Warren
6/12/2022 17:26:38	Jamin Gonzalez
6/12/2022 17:33:20	Bella Gonzalez
6/12/2022 18:23:19	Dane Ennis
6/12/2022 19:40:00	Brecken Heath
6/15/2022 21:52:51	Kenny Olsen
6/17/2022 10:12:02	Tyler Boswell
6/17/2022 21:14:12	Adri Baker
6/19/2022 14:41:40	Westley Rae
6/19/2022 17:48:07	Parker, West
6/19/2022 18:03:58	AJ Baker
6/19/2022 18:13:32	Trey Despain
6/19/2022 21:26:16	Coleman Wilson
6/19/2022 21:27:05	Jeric Wilson
6/19/2022 21:40:49	Kyler Humphries
6/19/2022 22:01:30	Keaton Heaps
6/19/2022 23:33:50	Katie Finch
6/20/2022 6:32:40	Bridger Jaggi
6/20/2022 6:51:41	Kate Jones
6/20/2022 8:51:24	Sarah Hutchins
6/20/2022 12:04:17	Talmage Wright
6/20/2022 12:24:01	Gaige Borrowman
6/20/2022 19:03:12	Amelia Hall
6/20/2022 19:06:08	Grant Hall
6/20/2022 20:53:25	Esther Guidry
6/20/2022 22:16:32	Isaac Christenson
6/20/2022 22:42:57	Gavin Jones
6/21/2022 8:01:15	Diego Aguirre
6/21/2022 14:22:04	Laney Holt
6/22/2022 9:06:00	Elle Williams
6/22/2022 9:08:35	Emmalee Williams
6/22/2022 13:28:59	Porter Calico
6/22/2022 17:59:29	Ferrell Ennis
6/22/2022 18:32:24	Carson Adams
6/24/2022 10:38:26	Brooklyn Hill
6/24/2022 22:32:23	Trevor Prior
6/26/2022 12:52:01	Benjamin Beitler
6/26/2022 14:27:34	Gary Ghica
6/26/2022 18:15:35	Brianna Udy
6/28/2022 14:54:58	Rowyn Houser
6/28/2022 14:57:59	Sydney Houser
6/28/2022 15:59:51	Liam Wright
6/29/2022 14:51:37	Olivia Graf
6/20/2022 12:05:25	Jackson Wright

Other upcoming events:

• Team Night BBQ - July 21st, 7:00p, Coach Holt's house/pool. 
• 24th of July 2 Miler (but actually 23rd this year) - Saturday, July 23rd at Harvest Lane Park in the Fields. All athletes should be running and we are inviting family, friends, Kids' Club, and anyone else. Time TBA.

PVXC Thought of the Week: 
Consistency is Key.
A little break from our book quotes to just remind you what we've been focused on all summer. Whatever you do in life, being consistent is where you see growth and progress. Be there, show up, put an honest effort in, have fun at it, and good things will happen.

Camp Info

 Here's the packing list for camp

We're still looking for a few tents

Also, we have plenty of drivers for the way up on Monday. We need some drivers back on Thursday. If any parent could do that (or maybe switch up) that would be super helpful... it's a pretty long walk back home!

Finally, if you haven't paid, please do.

June 27-July 2 (Week 4)

This is a key time of the summer - a time to reflect at how you've been doing, seeing the positives of your growth and a chance to recommit to the things you need to do to achieve your best.

Please take a look at (and do) the following things:

• take a look at the 2022 schedule and start making some plans so you don't miss races 
• registermyathlete - Thanks to the 12 boys and 13 girls who have done this so far! The rest of you, go to registermyathlete.com (the registration part needs to be done this week) - physical needs to be complete and on file at PVHS asap.
  Fees will need to be paid by the beginning of school.
• We will be doing the lunge matrix, leg swings and SAMs daily. These are great strengthening exercises that will help you get and stay healthy and injury free. So take a look at the videos and learn them.
• Lunge Matrix video
• Leg Swings video
• SAM video
• Take a look at the slides for the 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 this week.
• If you are not getting our team information texts, text the code "@xcchamps" to 81010
• BOYS... if you haven't ordered your shorts, please do - they may be out soon. If you will think you will be running Varsity (probably top 10 on the team) or might be running Varsity in the future, just want this style of short, or don't have a pair of shorts from previous years of PVXC, you need to order this. We will NOT do a team order, you just need to order your own. And order them now! There are two length options: the Adidas Men's Own The Run Split Short (black), they are shorter and have a more race-like feel. Here they are on Amazon for like $25. If you'd would like a little longer version, here are the Adidas Men's Own The Run Cooler Short (black), I would probably suggest the 5 or 7 inch inseam (9 is a bit long for racing). And here they are on Amazon for around $25.

Purpose of the Week's Workouts: This week's workouts. Nothing is strong and lasting without a strong foundation. During our Foundation Phase we develop the strong foundation to keep you healthy and growing in your running. We will continue to see a growth of minutes throughout the week, in our longer runs, and for some of you our first doubles of the summer. We will also start introducing beginning workouts of Pace and Hills. Being to these runs is very important to help the foundation be complete.

A little info on Doubles (a second run for the day): we do these throughout the year, how often just depends on what level of running you are ready for and committed to; but why do we do them? First, because it is inevitable - in the school year, most of our main practices are in the afternoon so we need to get used to the heat; secondly, a double helps us get more training in without as much stress on the body; and third, this actually helps us learn to organize and use our time more efficiently. So this week, some of our athletes will start doubles and most often these will be done in the heat. There are some real benefits to running in the heat, but we must be careful. Here is a pretty simple article describing some benefits and giving tips at how to stay safe in the heat. As we start our heat runs, be hydrated (even take water with you), stick near your home so you can stop anytime you need to, and see if a friend can go with you so you can watch out for each other.

This Week's Schedule:

Monday: regular practice at 7:00a Washington Elem. (everyone)

Tuesday: regular practice at 7:00a PVMS (everyone) - Youth Summer Running Club 8:30-9:45 (everyone). Weights after at PVHS. Afternoon short run on own (Black, Silver required; Maroon optional)

Wednesday: regular practice at 7:00a Washington Elem. (everyone) - team activity TBA

Thursday: regular practice at 7:00a Washington Elem. (everyone). Weights after at PVHS. Afternoon short run on own (Black, Silver required; Maroon optional)

Friday: regular practice at 7:00a Sullivan Park (everyone)

Saturday: team long run (and anyone else that wants to join us!) at 7:00a. Meet at the top of Turkey Farm Road (above the S-Curves).

Book Club/Weekly Reading:
We will be reading Chop Wood Carry Water this summer. We had great discussion on chapters 6-10 last week. Monday we will be discussing chapters 11-15, so read that if you haven't yet. And jump into chapters 16-20 during the week to discuss next week.

Minutes:
Fill out this form for our third week of practice (this past week). This is how we will earn our minutes awards for the season as well as tracking goals and progress.

HOKA SUMMER MILES CLUB - If you want to earn some swag from HOKA, you can sign up for this club and log your mileage (info here).

Upcoming Events:

• High Altitude Camp - July 11-14 at Jacob Lake. Cost is $90. Where are our Freshman and new runners at? We want/need you to join us! This is a VERY worthwhile event to be 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. We will need help with rides and any parents that want to be chaperones. Please take a minute and fill out the following form for participation. Payment due by June 27th.
• Camp Info - Rides: Thanks for those who identified that they could drive (you will be hearing soon to finalize things). We are looking good on rides up on Monday, we will need a few more who could come pick us up on Thursday, so let us know if you could do that. Tents: we are always in need of borrowing a few tents (we prefer larger, family size tents for the team bonding!). Look through your gear and see if you could send one up for camp. Chaperones: Those who indicated you want to join us, plan on it (again, we'll contact to finalize)
• 24th of July 2 Miler (but actually 23rd this year) - Saturday, July 23rd at Harvest Lane Park in the Fields. All athletes should be running and we are inviting family, friends, Kids' Club, and anyone else. Time TBA.

PVXC Thought of the Week: 
"... comparison is the thief of all joy, and the grass isn't greener on the other side. The grass is greener where you water it."
-Akira in Chop Wood Carry Water
Another great little lesson shared in this week's reading. What does this mean to you and our team?

June 20-25 (Week 3)

It's great to be in the full swing of things. A few main things for this week: we need to get our camp stuff figured out very soon, so we are moving up the date for registration for camp. Please have the registration form filled out by Monday (we need the count of who's going to plan food, transportation, shirts, and everything else). Payment is stull due by the 27th. Also, at the elementary, they are beginning to do some construction work, so please pay attention to it and stay out of their way (we may need to move locations of where we put our stuff and warm up). Because of this, Kids' Club (and Tuesday practice) will be moved to Pine View Middle School.

Please take a look at (and do) the following things (if you do them now, I won't have to talk about them in practice forever):

• take a look at the 2022 schedule and start making some plans so you don't miss races (we have worked to update a little more in the last few weeks)
• registermyathlete - get it done! Go to registermyathlete.com (the registration part needs to be done this week - physical needs to be complete and on file at PVHS asap.
  Fees can be completed later.
• We will be doing the lunge matrix, leg swings and SAMs daily. These are great strengthening exercises that will help you get and stay healthy and injury free. So take a look at the videos and learn them.
• Lunge Matrix video
• Leg Swings video
• SAM video
• Take a look at the slides for the 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 this week.
• If you are not getting our team information texts, text the code "@xcchamps" to 81010
• BOYS... we are getting new team shorts. If you will think you will be running Varsity (probably top 10 on the team) or might be running Varsity in the future, just want this style of short, or don't have a pair of shorts from previous years of PVXC, you need to order this. We will NOT do a team order, you just need to order your own. And order them now! There are two length options: the Adidas Men's Own The Run Split Short (black), they are shorter and have a more race-like feel. Here they are on Amazon for like $25. If you'd would like a little longer version, here are the Adidas Men's Own The Run Cooler Short (black), I would probably suggest the 5 or 7 inch inseam (9 is a bit long for racing). And here they are on Amazon for around $25.

Purpose of the Week's Workouts: This week's workouts. Overall our goal is building our foundation for a strong healthy season. We will start to introduce a little more structure to some workouts starting this week - including our baseline fitness test on Monday (Please be to Monday's practice if you can!).

This Week's Schedule:

Monday: regular practice at 7:00a Washington Elem. (everyone)

Tuesday: regular practice at 7:00a PVMS (everyone) - Youth Summer Running Club 8:30-9:45 (everyone). Weights after at PVHS.

Wednesday: regular practice at 7:00a Washington Elem. (everyone) - team activity TBA

Thursday: regular practice at 7:00a Washington Elem. (everyone). Weights after at PVHS.

Friday: regular practice at 7:00a Confluence Park (in St. George near Dixie Center) (everyone)

Saturday: practice on own or form your own group.

Book Club/Weekly Reading:
We will be reading Chop Wood Carry Water this summer. We had great discussion on chapters 1-5 last week. Monday we will be discussing chapters 6-10, so read that if you haven't yet. And jump into chapters 11-15 during the week to discuss next week.

Minutes:
Fill out this form for our second week of practice (this past week). This is how we will earn our minutes awards for the season as well as tracking goals and progress.

Upcoming Events:

• High Altitude Camp - July 11-14 at Jacob Lake. Cost is $90. We will need to get this planned and figured out who is going very soon (because it is two weeks earlier than usual). This is a VERY worthwhile event to be 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. We will need help with rides and any parents that want to be chaperones. Please take a minute and fill out the following form for participation. Registration form due by this Monday, and Payment due by June 27th.
• 24th of July 2 Miler (but actually 23rd this year) - Saturday, July 23rd at Harvest Lane Park in the Fields. All athletes should be running and we are inviting family, friends, Kids' Club, and anyone else. Time TBA.

PVXC Thought of the Week: 
"... one of the most powerful forces you will face... is discouragement. It can come in many different forms; sometimes it is the voice inside your head that says you aren't good enough, while other times it might come from giving your best and still not succeeding. Still other times it will creep in in ways you might not even be aware of. But make sure you always keep your guard up, and fuel your hear with encouragement."
-Akira in Chop Wood Carry Water
One of my fav sections of this past week's reading. Come ready to talk about your thoughts and important ideas on Monday. 

June 6-18 (Weeks 1 and 2)

I was a couple days slow in getting this out, so we will just combine Weeks 1 and 2 for now. We've had a great frst couple days; let's keep the momentum going for these couple weeks. Remember what we've been bringing up these first two days: Consistency is Key! Come out to practice everyday, bring somebody, come be part of this awesome thing we do (which is so much more than just running... It's learning to Run and Live greatly!)

Please take a look at (and do) the following things (if you do them now, I won't have to talk about them in practice forever):

• take a look at the 2022 schedule and start making some plans so you don't miss races (we have worked to update a little more in the last few weeks)
• registermyathlete - get it done! Go to registermyathlete.com (the registration part needs to be done this week - physical needs to be complete and on file at PVHS asap.
  Fees can be completed later.
• We will be doing the lunge matrix, leg swings and SAMs daily. These are great strengthening exercises that will help you get and stay healthy and injury free. So take a look at the videos and learn them.
• Lunge Matrix video
• Leg Swings video
• SAM video
• Take a look at the slides for the 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 this week.
• If you are not getting our team information texts, text the code "@xcchamps" to 81010

Purpose of the Week's Workouts: These two weeks' workouts. Overall our goal is building our foundation for a strong healthy season.

This Week's Schedule:
Week 1: we'll keep having practice at Washington Elementary Monday through Thursday this week at 7:00a. On Friday the 10th, we will meet at Sullivan at 7:00a. 

Monday: regular practice at 7:00a Washington Elem. (everyone)

Tuesday: regular practice at 7:00a Washington Elem. (everyone) - Youth Summer Running Club 8:30-9:45 (everyone)

Wednesday: regular practice at 7:00a Washington Elem. (everyone) - Waffle Weds at the Baker's after practice.

Thursday: regular practice at 7:00a Washington Elem. (everyone)

Friday: regular practice at 7:00a Sullivan Park. (everyone)

Saturday: practice on own or form your own group.

Week 2: usual practice schedule at Wash Elem, Monday-Thursday. We will meet at Middleton Park at 7a on Friday. Saturday we will also meet at Sullivan to run on the grass at 7a. Weights on Tuesdays and Thursdays after our run, we will go (as a team) over to PVHS and spend 30mins in the weight room going through our routine (please do your best to build this into your schedule).

Monday: regular practice at 7:00a Washington Elem. (everyone) - Book Club after the run (Chapters 1-5 of Chop Wood Carry Water)

Tuesday: regular practice at 7:00a Washington Elem. (everyone) - Youth Summer Running Club 8:30-9:45 (everyone) - Weights after Summer Club (everyone)

Wednesday: regular practice at 7:00a Washington Elem. (everyone) - (team activity?)

Thursday: regular practice at 7:00a Washington Elem. (everyone) - Weights (everyone)

Friday: regular practice at 7:00a Middleton Park. (everyone)

Saturday: regular practice at 7:00a Sullivan Park. (everyone)

Book Club/Weekly Reading:
We will be reading Chop Wood Carry Water this summer. It's a super easy read and has some awesome stuff in it. We've had some copy issues (so hopefully we don't get in too much trouble for this), so we are needing to post a PDF of the book here. I know it's not the most convenient way to read, but please do it AND THEN PARTICIPATE IN OUR BOOK CLUB DISCUSSIONS each Monday. This week we are reading Chapters 1-5 to discuss on Monday, June 13 and then Chapters 6-10 to discuss on June 20.

Shoes... Shoes... and more Shoes...: We don't have a lot of equipment in 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's a lot of places you can get new shoes (specialty store, online, etc.); however, the key is to get a right fit for your particular foot, not necessarily just the cheapest. A specialty story will help fit you to the correct shoe. You can also get some help from the coaches who have some experience in identifying various foot types and get you in the correct type of shoe (neutral, cushion, support, stability).

Minutes:
Fill out this form for our first week of practice. This is how we will earn our minutes awards for the season as well as tracking goals and progress.

Upcoming Events:

• High Altitude Camp - July 11-14 at Jacob Lake. Cost is $90. We will need to get this planned and figured out who is going very soon (because it is two weeks earlier than usual). This is a VERY worthwhile event to be 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. We will need help with rides and any parents that want to be chaperones. Please take a minute and fill out the following form for participation. Registration and Payment due by June 27th.

PVXC Thought of the Week: 
"Everyone wants to start the next Ikea, but few are willing to be faithful in selling matches door to door."
-Akira in Chop Wood Carry Water
Like we will do all summer, this quote is taken from our Week 1 reading section of "Chop Wood Carry Water". What is it talking about? That's what we want you to think about. There are a lot of important reasons to participate in reading our book this summer and coming to discussion ready to share something. I don't want to list them all out, because I want you to find them on your own; but trust us (coaches and captains who read and picked this book for us), it is a good read (and an easy/quick one!). So jump into it and think about this quote and maybe come willing to share something about it in the coming week.

Youth Summer Running Club

PVXC will once again be hosting our Youth Summer Running Club!

• Registration - Please fill out the Registration Form for each upcoming K-8th grade (2022-'23 school year). 
• Payment - Complete payment by going to pineview.org and selecting "Purchase Event Tickets". Then locate the Youth Summer Running Club and select "Buy Tickets". Complete the payment and bring proof of payment to the first day of Club (you may make payment for multiple children at once).

Dates will be Tuesdays - June 7th, 14th, 21st, 28th and July 19th, 26th

Location - Washington Elementary

Time - 8:30a-9:45a

Summer Info - Chop Wood, Carry Water

We are so excited for XC season to get going. We have a ton of great activities getting planned, a fun crew is going to be back, and an awesome group of new runners are showing interest.

We have our Parent-Athlete Information meeting on Monday, May 9th, at 5:00p in the PVHS Lecture Hall. This is for all 9th-12th (for next year) athletes interested in participating in XC this upcoming season.

If you aren't able to make this meeting, please check out the following information slides and this handout of ways that parents can support their athletes to have a successful cross country season. These docs, along with our Summer Info handout, will include everything you need to know about PVXC - dates of practices, schedule, camps, etc.

Of major importance is our PVHS Physical Night being held Tuesday, May 10th, at PVHS from 6:00-7:30p. All athletes need a physical every year. So we highly encourage everyone to get it done at this time. The cost is $20 to the PVHS Finance Office. Athletes should have the first two pages of the physical papers (Participation and Consent & Pre-Participation Exam and Medical History pages) filled out completely (with signatures) and bring them to the physical.

We will also be putting together our Summer Youth Kids Club - it will be held Tuesdays from 8:30-9:45a (June 7th, 14th, 21st, 28th and July 19th, 26th). Check back for registration and payment options.

End of Season Banquet and End of Season Info

PVXC 

Awards Night and End of Season Banquet

Thursday, December 9th

at PVHS commons

5:15p - 7:30p

for athletes and families

Food sign ups link

End of Season Interview - We weren't able to get our interviews in on the trip (since Coach was stuck in the front of the bus). So, please plan on stopping by Holt's room or Decker's room and taking a couple short minutes to drop off your End of Season Interview and chat about your season over the next week. If you haven't got a paper yet, come pick one up.

Two Week Break and Winter Training - This week, we would like you to take time off completely. Rest up, recover, rejuvinate, catch up school work, get a little bored... Then next week we will do a short easy run after school on Monday and Thursday as well as yoga after school on Wednesday. The other days of the week, we would like you to be doing something active and easy. It's important to take a little time completely off, and it's important to start being a little active before jumping back into our running; so these are two important weeks. We will then start up for winter training on Dec. 20th after school down at the track.

Nov. 22 - Dec. 4

Since I'm late on this week, we'll combine it with next week and get some info out for you. Thanks for all those who participated in Macy's run on Saturday and helped her out with her fundraiser. And great job to the Varsity that raced down in Phoenix.

Purpose of the Week's Workouts: This week's workouts. Keeping fit and strong to our race down at Eastbay the first weekend of December.

This Week's Schedule: 

MUST WEAR WHITE OR FLORESCENT (BRIGHT) TO EVERY AM PRACTICE

Nov. 22 - 28

Monday: AM easy run at 6:15a PVHS (Maroon: off; Silver: optional; Black: required) / afternoon practice 3:00p PVHS (everyone) no team meeting

Tuesday: AM practice at 6:15a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS (everyone)

Wednesday: AM practice at 7:30a at Washington Elem. (everyone) / afternoon practice on own (Silver & Black: required)

Thursday: easy run on own (everyone)

Friday: AM easy run on own (everyone) / PM easy run on own for those who are assigned

Saturday: on own or form own group run

Nov. 29 - Dec. 4

Monday: AM practice at 7:30a PVHS (everyone) / afternoon practice on own for those who are assigned

Tuesday: AM practice at 6:30a PVHS (Silver & Black: required) / afternoon practice 3:00p PVHS (everyone)

Wednesday: AM practice at 6:30a PVHS (Maroon and Silver: optional; Black required) / afternoon practice 3:00p PVHS (everyone)

Thursday: AM practice at 6:30a PVHS (Silver optional, Black required) / afternoon practice 3:00p PVHS (everyone)

Friday: Eastbay course preview

Saturday: Race: Eastbay - info below

Those planning on attending our post-season races (like Nike and Eastbay) must be training with the team and completing our runs and workouts on a consistent basis!

(no unexcused missed practices or "run my own minutes" type of practices)

Upcoming Events:

Team Banquet - Scheduled for Thursday, Dec. 9th. We need some help planning - food and such (look for a text for sign ups soon)

PVXC Club Trip to Eastbay (formerly Foot Locker) - An itinerary will be sent home (link is the initial plan). Just figuring out the final plans. We will be leaving on Friday morning (not the original plan of Thursday... so look for a refund of around $30-$40 coming back to you)

Fossil Ridge Turkey Trot - Nov. 23rd, 12:00p-2:00p at Fossil Ridge. Fossil has invited us to come participate in their annual Turkey Trot to run with the kids and have a great time. If you can make it, that would be awesome.

Race Report:

Nike Southwest Regional - The Varsities headed down to Phoenix last weekend for the Nike Southwest Regional meet. Both groups were entered in the Medium School Division and did excellent. The girls ran first and pulled together their best race of the season. Throughout the race, Adri, Kate, Brook, and Katie ran in the top 7. At the finish, it was Brook 3rd, Adri 4th, Kate 5th, and Katie 9th. Kennis was 54th and Elle 84th to help win our section. In the Medium merge (both sections added together), we placed 2nd with our top 4 all scoring in the top 15. In the merge of all girls races (including the small, medium, large schools, and championship race), we placed 20th overall - not too bad for missing a scorer. The boys also ran very well. Trey ran a tremendous race and won our section of the Medium school race and was 4th in the merge. He was the 50th fastest of the entire meet and 36th scorer (one of our top placements in PV history). Kenny (34th), Bentley (48th), Diego (52nd), and Porter (75th) finished out our scoring to place 6th in our race with Parker 92nd. It was a great trip with a lot of fun memories. Full results.

End of Season Plans:

As our season will be coming to an end in the next little bit, here is the plan for transitioning into track - and by the way, EVERYONE SHOULD BE DOING TRACK! (Track is where you link seasons of running together, where you learn to run fast, and you further develop a relationship with your team... DO TRACK!) We will take the two weeks of December 6th - 18th off. The first week, Dec. 6th - 11th, we will take a full break - no running, no working out. The goal is rest, recover, and get a little bored and probably caught up with school! The second week, Dec. 13th - 18th, we will do two days of very easy jogging (Monday and Thursday the 13th and 16th) after school, and one day of yoga (Wednesday the 15th) after school. The goal of this is to just start doing a little something. We would highly encourage you to use the other days of this week to bike, hike, swim, or do some other form of light cross training to get the body being active again. We will then begin our build up to track on Monday the 20th. Of course, much of the first two full weeks back will be on your own during the holiday break, but it is highly advised that you take those two weeks to get assigned runs in and start transitioning to track and back into shape, so when we get back to school in January, we will ready to do a bit of harder running. 

Those who are doing a winter sport, you keep doing great things with it and we'll see you when you are done. If you are able to get a few runs in without undo stress, do it.

Youngsters: 

Any Youngster that would like to come out and run with the HS level of our club team is invited to participate with us. We will continue to meet out front of the school at 3:00 and run throughout the winter.

PVXC Thought of the Week: 
"Many will start fast, few will finish strong."

-Gary Ryan Blair

There are multiple ways to think of this quote (start a race fast, finish it strong...), but I'd like to look at it as the bigger picture, like a season. Think of the energy and excitement that we feel in June as the season starts. Over the summer that energy ebbs and flows as we have fun activities like high altitude camp and the run-a-thon. But we also have to push through the heat of the summer and the long wait to our first race. Then school starts and we have excitement with that and our first races. At the same time, though, there is still a long time for the grind through the season. Then the excitement builds again as we approach Region and State and we do great things there. Again, however, the season stretches to now and we get a bit worn down. All of this is inevitable. But as we approach our final race of the year, it is each of you - those who have kept pushing and grinding at each practice, those who have continued to do workouts, those who have kept working on having a positive attitude and being a good example to your teammates, those that have developed a love for your team and of xc - that are going to be among the few who finish strong. This is a great opportunity to pull all of your hard work together and conclude on a high note. So as you think about all you've done this year (and many years past), remember where you want to finish, set your sights on that goal, and then make it happen.

Watch Nike Southwest and order State XC gear

 Those that want to watch our varsity teams race down in Phoenix this Saturday, here is the link.

watch NXR SW

The girls will race at either 8:25a or 8:45a

The boys will race at either 10:05a or 11:55a

We will update the start times when our race is posted.

ALSO...

If you wanted to order State XC gear and weren't able to, here's a link for that.

Nov. 15-20 (Week 24)

Good job everyone who ran at the Autumn Classic last Wednesday. PVXC represented very well. We may not be the biggest team in the area, but our dedication and commitment to our team, to working hard, and to bettering ourselves shows as we continue to get better and better. A reminder to be at practice if you are traveling to either/both meet(s) these next few weeks. If you aren't making the trip with us, you are still invited and encouraged to keep coming to practice until our break the first two full weeks of December. A couple athletes were still up in the air about Nike (Varsity to Phoenix) and Eastbay (everyone to California). Those decisions must be made by this Monday and payments taken care of ASAP so everything can be finalized. Those going to Eastbay, make sure you get registered for your race (follow the instructions on a previous post to make sure you are included with our group).

Purpose of the Week's Workouts: This week's workouts. Keeping fit and strong to our last two races - Varsity at Nike this weekend and everyone at Eastbay the first weekend of December.

This Week's Schedule: 

MUST WEAR WHITE OR FLORESCENT (BRIGHT) TO EVERY AM PRACTICE

Monday: AM easy run at 6:15a PVHS (Maroon: off; Silver: optional; Black: required) / afternoon practice 3:00p PVHS (everyone) no team meeting

Tuesday: AM weights and short run at 6:15a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS (everyone)

Wednesday: AM practice at 6:15a PVHS (Silver optional, Black required) / afternoon practice 3:00p PVHS (everyone)

Thursday: AM weights and short run at 6:15a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS (everyone)

Friday: AM run at 6:15a PVHS (everyone) / afternoon practice after school for those who are assigned

Saturday: on own or form own group run

Those planning on attending our post-season races (like Nike and Eastbay) must be training with the team and completing our runs and workouts on a consistent basis!

(no unexcused missed practices or "run my own minutes" type of practices)

Upcoming Events:

Team Banquet - We are hoping for Monday, Dec. 6th. If the new commons/lunchroom area of PVHS is open, that will be the plan.

PVXC Club Varsity Trip to Nike - this will be discussed with those invited.

PVXC Club Trip to Eastbay (formerly Foot Locker) - An info sheet with final payment and registration info was sent home last week. Get everything taken care of.

Fossil Ridge Turkey Trot - Nov. 23rd, 12:00p-2:00p at Fossil Ridge. Fossil has invited us to come participate in their annual Turkey Trot to run with the kids and have a great time. If you can make it, that would be awesome.

Race Report:

Autumn Classic - Many great races and PRs (personal records) were run. The improvement of our younger guys (So and Fresh crew) has really been impressive. It's great to see that hard work paying off. As we build to our next goals and stages in life, remember the advice shared last week: It is so important that you run throughout the winter and connect your XC to your track and then build that cycle from track to XC next year if you want to truly develop as a runner. Those that aren't participating in a winter sport, PLEASE PLAN ON RUNNING WITH US THROUGHOUT THE WINTER!

Youngsters: 

Any Youngster that would like to come out and run with the HS level of our club team is invited to participate with us. We will continue to meet out front of the school at 3:00 and run throughout the winter.

PVXC Thought of the Week: 
"If your teammates followed your example today instead of your advice, where would you be leading them?"

-Jaycob Ammerman

What kind of example are each of us setting for our teammates? In the classroom, in your spare time, in your relationships, in your treatment of others, on the run, time spent before and after practice, in every aspect of your life... what you do (your actions) are the real example you are setting. Are your actions setting the example that you want your team to be following? If not, fix it. If so, keep it up!

Eastbay/ Foot Locker Information (Registration and Payment)

Open the doc to see registration info...

Nov. 8-13 (Week 23)

It was nice to get back into the flow of practice a little this week. This is such a great community to be a part of. Hopefully, you feel that same strength and companionship developing and playing a role in your life. There is nothing like being part of a team.

Purpose of the Week's Workouts: This week's workouts. The pieces have come together to make a decision on our post-season - our club trip will be to Foot Locker (now Eastbay) in the LA area on Dec 2-4. We will also be taking some Varsity down to Nike on Nov 18-20. Hopefully this doesn't affect too many plans to not be able to make it (but please let us know ASAP if that is the case so we can make arrangements and get the numbers right). So our workouts will be geared toward these final few races - including the Autumn Classic this Wednesday - and getting us ready to do our best in them.

This Week's Schedule: 

MUST WEAR WHITE OR FLORESCENT (BRIGHT) TO EVERY AM PRACTICE

Monday: AM easy run at 6:15a PVHS (Maroon: off; Silver: optional; Black: required) / afternoon practice 3:00p PVHS (everyone) no team meeting

Tuesday: AM weights and short run at 6:15a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS (everyone)

Wednesday: AM practice at 6:15a PVHS (Silver optional, Black required) / RACE: Autumn Classic (info below)

Thursday: AM weights and short run at 6:15a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS (everyone)

Friday: AM run at 6:15a PVHS (everyone) / afternoon practice after school for those who are assigned

Saturday: team workout - 7:30a at Washington Elem (everyone)

Those planning on attending our post-season races (like Nike and Eastbay) must be training with the team and completing our runs and workouts on a consistent basis!

(no unexcused missed practices or "run my own minutes" type of practices)

Upcoming Events:

Autumn Classic - Wednesday at DHHS, 7:00p. This is a 2 mile race we run on the track against DH to sharpen us up for Nike. Be at DHHS at 6:15 for warm-ups.

Team Banquet - TBA, we'll get this scheduled up asap as well. (We're hoping that the new lunchroom area of PVHS will be open soon and we'll get to use this area.)

PVXC Club Varsity Trip to Nike - this will be discussed with those invited.

PVXC Club Trip to Eastbay (formerly Foot Locker) - An info sheet with final payment and registration info will be sent home this week.

Fossil Ridge Turkey Trot - Nov. 23rd, 12:00p-2:00p at Fossil Ridge. Fossil has invited us to come participate in their annual Turkey Trot to run with the kids and have a great time. If you can make it, that would be awesome.

Race Report:

PVXC Dream 1500m - Great job on the surprise 1500m time trial. Many of you ran PR's (converted to 1600m) or right near your PR's showing the great shape you are in and how important a strong distance base is to even the faster stuff that we'll run in track races is. It is so important that you run throughout the winter and connect your XC to your track and then build that cycle from track to XC next year if you want to truly develop as a runner. Those that aren't participating in a winter sport, PLEASE PLAN ON RUNNING WITH US THROUGHOUT THE WINTER!

Youngsters: 

Any Youngster that would like to come out and run with the HS level of our club team is invited to participate with us. We will continue to meet out front of the school at 3:00 and run throughout the winter.

PVXC Thought of the Week: 
"I first imagined there was an alligator behind me, so that scared me and I swam faster, but then I decided to BE the alligator."

-daughter of Rob Assise

This was just kind of a funny (but so true) quote from a 7 year old swimmer to her dad about a swim race. The big message is just about mentally. What type of mentality are we taking into our races and other aspects of life. The idea of being chased is something that can motivate you to do better. But once you take it to that next level and think of being the alligator (the attacker), you've taken it to another level. I want to be out there hunting, pushing myself, taking out everyone else - it's a strong attack mentality that will lead to getting out of a comfort zone and lead to growth.

Nov. 1-6 (Week 22)

What a great week. The State trip was a lot of fun - not just running well (and the ladies winning), but the team strength and togetherness shown by everyone who came. Thanks also to the parents and PVXC fam who all came to support. There were a lot of great article written. They are linked in the PVXC in the News sections (except the Spectrum one, it will be added soon).

Purpose of the Week's Workouts: This week's workouts. We will be gearing up now to get ready for our club trip to Nike in Phoenix. We do have a couple spots left - please talk to Coach tomorrow about coming if you haven't yet. The Autumn Classic should be Thursday evening, but it isn't set in stone yet. Sorry about that. We have just got to plan it all our with DH and the unkown of the football schedule kept things up in the air a bit. We will let you know, hopefully, tomorrow.

This Week's Schedule: 

MUST WEAR WHITE OR FLORESCENT (BRIGHT) TO EVERY AM PRACTICE

Monday: AM easy run at 6:15a PVHS (Maroon: off; Silver: optional; Black: required) / afternoon practice 3:00p PVHS (everyone) no team meeting

Tuesday: AM weights and short run at 6:15a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS (everyone)

Wednesday: AM practice at 6:15a PVHS (Silver optional, Black required) / afternoon practice 3:00p PVHS (everyone)

Thursday: AM weights and short run at 6:15a PVHS (Maroon: optional; Silver & Black: required) / RACE: Autumn Classic (info TBA) - if no race afternoon practice 3:00p PVHS (everyone)

Friday: AM run at 6:15a PVHS (everyone) / afternoon practice after school for those who are assigned

Saturday: team long run - time and place TBA

Upcoming Events:

Autumn Classic - Maybe this Thursday at DHHS. Plans are getting finalized. We would probably race around 6-7:00p. This is a 2 mile race we run on the track against DH to sharpen us up for Nike. We'll get a date and time asap.

Team Banquet - TBA, we'll get this scheduled up asap as well.

PVXC Club Trip to Nike - Cost is being calculated... we will let you know ASAP.

Fossil Ridge Turkey Trot - Nov. 23rd, 12:00p-2:00p at Fossil Ridge. Fossil has invited us to come participate in their annual Turkey Trot to run with the kids and have a great time. If you can make it, that would be awesome.

Athletes of the Week: (from Week 20) 

Performance of the Week: (.) - 

Tough at Practice:  (.) - 

Team Builder:  (.) - 

Minutes:
Fill out this form for our 21st week of practice. This is our final week of counting our minutes. So get it caught up. The will be calculated and finalized our minutes awards for the season this week.

Race Report:

Utah 4A State Championships - A very solid State meet to bring our regular season to an end. Although it was a new state course, it was great to be at a state venue and feel the positive vibes from our team and everyone around us. A huge thanks to the Hype Squads - you were all amazing and went all out this year. No doubt the best cheering section in the state! 

In the girls race, the girls got out well and then continued to move up throughout the race. Although DH had its best race of the season and Cedar saw big improvements at the front of their team to go 1 and 2 individually, no one was even really close to us. Our pack of scorers was great, and our 6 and 7 ran strong races as well. It was a great race to close out the season for our Seniors and a good building experience for those who will be back. Brook and Adri ran smart races and moved up through the top 10 throughout the race. Eventually they both used strong pushes in the last mile to place 4th and 6th. Kate used a very strong 2nd half to secure 2nd team All-State with a 13th place finish. And she was followed by Katie in 17th and Brinley in 20th. Kennis followed in 39th displacing most teams scorers and Brecken finished 52nd in her first state meet. Overall, our top 5 in the top 20 led us to a team win by a score of 60 to 89 for DH and Cedar for our 3 straight State Championship, 5th in the last 6 years, and a top two finish for 9 of the last 11 years.

The guys picked a great time to have their best race of the season. Coming off a 5th place finish at Region, the guys moved up a spot to take 4th at State. Trey led the way with a magnificent race where he placed 4th. Kenny and Talmage stayed near each other throughout and finished 29th and 32nd. Then Diego, Porter, Bentley, and Kyler came in near each other in 50th, 51st, 54th, and 64th place. Losing only 1 Senior off the State team, the boys look to continue to push toward the podium in the next few years. The fourth place finish marked the 14th straight year the boys have finished in the top five at State - the 2nd longest active streak in the entire state.

Youngsters: 

Great job to all our Youngsters; we can't wait until you are all with us on the team! And thanks so much to Coach Martha and other who were able to help with the team throughout the season. After State (so on October 28th) any Youngster that would like to come out and run with the HS level of our club team is invited to participate with us. We will continue to meet out front of the school at 3:00 and run throughout the winter.

PVXC Thought of the Week: 
"Peak performance is NOT a one-time thing. Sometimes it's about being GOOD ENOUGH over and over again."

-Brad Stulberg

We've had a wonderful season. Going clear back to June for many of you, we had the hot summer months where we built up all our mileage. When school hit, we had the early mornings and the long hot afternoons where we pushed out hard workouts from August through September. We had many race - some good, others not so much. Then we sharpened things up in October and had a great end to our regular season. Now we get to focus on the next steps. This is often one of the hardest things to do (especially when you've accomplished some great things). It's hard to refocus and get back to the grind. Remember, however, the motto of PVXC - "TO LIVE AND RUN GREATLY" - and living and running greatly isn't done just once. It's something we work on all the time - over and over, day after day. So whatever we are focusing on, let's refocus and keep working on it each day. For our running, that means working toward Nike, and track season, and next year (for many of you), and continuing on through life.

Oct. 25-30 (Week 21) STATE WEEK

Congrats on a solid Region meet. We had some great performances and we continue to build and refine this team to be the best we can and the greatest group of PVXC'ers that we can be. Here's the info for State week and beyond:

Purpose of the Week's Workouts: This week's workouts. We will be prepping the Varsity for State on Wednesday and then enjoying a little down time for the end of the week. Runs will be short and chill. Be ready to get back at it next week.

This Week's Schedule: 

MUST WEAR WHITE OR FLORESCENT (BRIGHT) TO EVERY AM PRACTICE

Monday: AM practice at 6:15a PVHS (Var, optional JV) / afternoon practice 3:00p PVHS (everyone)

Tuesday: AM practice at 6:15a PVHS (Var, optional JV) / afternoon practice up at the hotel

Wednesday: AM practice at the hotel / afternoon Race: STATE!

Thursday: no AM practice / afternoon practice 3:00p PVHS (everyone) HALLOWEEEN RUN

Friday: no AM practice / afternoon practice on own (with your own group) after school at PVHS (everyone) 

Saturday: practice on your own or with your own group (everyone)

Upcoming Events:

4A State Championships - Oct. 27th (Weds) at Regional Athletic Complex in Salt Lake - Race schedule Var Girls 1:30p, Var Boys 2:00p. Bus is leaving PVHS on Tuesday at 11:00a. There will be a $25 hotel fee that needs to be paid to PVHS finance office. 

**SPECTATORS** - There is a fee to enter the meet (sorry... so lame!) You must pre-purchase your ticket. Go to this link for info and directions.

Halloween Run - On Thursday, Oct. 28th, we will be having our annual Halloween Ice Cream Run! Dress up in your costume (a runnable one is highly suggested) and bring a dollar'ish. We'll run to Arctic Circle and get ice cream. (We're doing it Thursday because of the different end of school times for the middle school on Friday). 

Autumn Classic - TBA, this is a 2 mile race we run on the track against DH to sharpen us up for Nike. We'll get a date asap.

Team Banquet - TBA, we'll get this scheduled up asap as well.

PVXC Club Trip to Nike - Cost is being calculated... we will let you know ASAP.

Fossil Ridge Turkey Trot - Nov. 23rd, 12:00p-2:00p at Fossil Ridge. Fossil has invited us to come participate in their annual Turkey Trot to run with the kids and have a great time. If you can make it, that would be awesome.

Athletes of the Week: (from Week 19) 

Performance of the Week: Brinley (Sr.) - Brin has always been a great example of pushing herself and digging in for the team. At Region, Brin ran a strong race to help the girls take the Region Championship.

Tough at Practice: Ben (So.) - Ben has really dug in a practice this year and developed into a strong runner. Look for him to continue to improve and contribute to the team in many ways.

Team Builder: Jamin (Jr.) - A first year XC runner, Jamin has taken to the sport and done a great job as a teammate as an example and support to everyone.

Minutes:
Fill out this form for our 20th week of practice. This is how we will earn our minutes awards for the season as well as tracking goals and progress.

Race Report:

Region X Championships - Region went well for the Panthers once again. The JV girls started us off in strong fashion, and despite a few setbacks for a couple of our top runners, the girls placed a very solid 3rd. Kyanne ran a very smart race and came away with the victory. She was followed by Brianna in 8th. Elle placed 14th and was our 3rd runner. Our top 5 were rounded out by Roxy and Laney in 24th and 25th. The JV boys did an excellent job and placed 4th. Diego (4th) and Porter (10th) ran very well and earned top 10 finishes and varsity sports for State. Kyler and Parker were next and placed 25th and 26th with Grant rounding out our scoring in 29th (and Bridger close behind in 30th). The Varsity girls held off a very strong Cedar team to win their 3rd straight Region Championship by a score of 50-56. Brook and Adri paced the way with 5th and 6th place finishes. Our other scorers ran well as a pack to secure the win with Katie 12th, Kate 13th, and Brinley 14th. Brecken and Kennis also packed well and displaced many teams with their 29th and 30th place finishes. On the boys' side, Trey ran in a tight group throughout the race to earn 9th place. Kenny (22nd), Talmage (24th), Bentley (34th), Zack (42nd), and Gianno (44th) finished off our placement for a 5th place finish for the team.

Youngsters: 

Great job to all our Youngsters; we can't wait until you are all with us on the team! And thanks so much to Coach Martha and other who were able to help with the team throughout the season. After State (so on October 28th) any Youngster that would like to come out and run with the HS level of our club team is invited to participate with us. We will continue to meet out front of the school at 3:00 and run throughout the winter.

PVXC Thought of the Week: 
"Pressure is a privilege."

-Billie Jean King

What a great privilege we have to be on an amazing team, with awesome teammates, representing the best school in the world! We've had great success at PVXC over the years and with that comes some pressure to do well at a big meet like State. And with that pressure comes nerves. Well, guess what... that's great. That means you're part of something special. The team that comes in last, the program that doesn't expect to do anything at State doesn't have any pressure. We've earned that pressure with our past performances and our hard work. So don't let it stress you; let it be a reminder of how amazing you and your teammates are. Let's go do great things with the pressure!

Oct. 18-23 (Week 20)

Region week is here. It's been a great season and we're excited to be able to put all our work out there on Tuesday.

Purpose of the Week's Workouts: This week's workouts. As we continue our Competition Phase this week the goal is to run fast at our championship races (Region and State). After Region, JV athletes will have the choice of dropping minutes down for a bit of recovery or keep on grinding. Whatever the choice, we want everyone to be joining us up to State next week. So figure out if you can; we'll need a count early this week.

This Week's Schedule: 

MUST WEAR WHITE OR FLORESCENT (BRIGHT) TO EVERY AM PRACTICE

Monday: AM practice at 7:30a on own (Var, optional JV) / afternoon practice 1:00p Sullivan (everyone)

Tuesday: AM practice at 6:30a PVHS (Var, optional JV) / afternoon Race: Region (info below)

Wednesday: AM practice at 6:15a PVHS (Silver optional, Black required) / afternoon practice 3:00p PVHS (everyone)

Thursday: AM weights and short run at 6:15a PVHS (Maroon: optional; Silver & Black: required) / afternoon practice 3:00p PVHS (everyone)

Friday: AM practice at 6:30a (Silver optional, Black required) / afternoon practice 1:00p PVHS (everyone) ***WE MAY SWITCH AM AND PM PRACTICE FOR FRIDAY... THAT WOULD PUT AM AT 6:00a... we will tell you for sure asap*** YES WE ARE SWITCHING FRIDAY TO 6:00a FOR EVERYONE (NO AFTERNOON PRACTICE)

Saturday: practice ON OWN OR WITH YOUR OWN GROUP (everyone)

Upcoming Events:

Region X Championships - Oct. 19th (Tues) at Bicentennial Park in Cedar (SUU course) - Race schedule JV Girls 1:30p, JV Boys 2:15p, Var Girls 3:00p, Var Boys 3:30p. Bus is leaving PVHS at 11:30a then pickup at PVMS. YOU NEED TO FIGURE OUT WHAT IS THE BEST SCHEDULE FOR YOUR EATING LUNCH (maybe a light lunch for the JV crews that you can eat on the way up, and then some food after; for the varsity maybe bring some lunch and just eat on the way up).

4A State Championships - Oct. 27th (Weds) at Regional Athletic Complex in Salt Lake - Race schedule Var Girls 1:30p, Var Boys 2:00p. Bus is leaving PVHS on Tuesday after lunch. We want everyone to plan on coming to support the team as we push to do great things at State! There will be a $25 hotel fee that needs to be paid to PVHS finance office. Please look at your schedule and try and make this work; the Varsity needs the energy of the greatest of all time HYPE SQUADS! We will need numbers by early this week.

PVXC Club Trip to Nike - Our club trip (this isn't associated with the school or the district) is going to be to Phoenix for the Nike Cross Regional meet. This is on the Saturday before Thanksgiving and we will be traveling on 11/18-20. Usually the cost of these trips ends up being around $175 *but don't quote us on that yet!* This includes two nights of hotels, meet entry, and the charter bus. The first $100 will be due on 10/22 ---> this is a NON-REFUNDABLE deposit (we must get sure numbers for hotels and buses by this time) <---- the remaining money will be due by 11/12 (the total will be announced once we have hotels/bus set).

***Remember that attendance at practice is mandatory to be running races.***

Athletes of the Week: (from Week 18) 

Performance of the Week: Kate (So.) - Throughout the year, Kate has been learning her role as a top Varsity runner. At Cedar, she had a very strong performance and helped the team take 1st.

Tough at Practice: Porter (So.) - Porter is one of our large Sophomore crew that has really taken a big step this year. Each day in practice, he is an example of hard work and pushing himself.

Team Builder: Dalton R. (Jr.) - Although he hasn't been able to race yet, Dalton has never missed an opportunity to be there and support his teammates. He's been a great example of brining the team together like family.

Minutes:
Fill out this form for our 19th week of practice. This is how we will earn our minutes awards for the season as well as tracking goals and progress.

Youngsters: 

Great job to all our Youngsters; we can't wait until you are all with us on the team! And thanks so much to Coach Martha and other who were able to help with the team throughout the season. After State (so on October 28th) any Youngster that would like to come out and run with the HS level of our club team is invited to participate with us. We will continue to meet out front of the school at 3:00 and run throughout the winter.

PVXC Thought of the Week: 
"There is only one way to happiness and that is to cease worrying about things which are beyond the power of our will."

-Epictetus

Thinking about our opportunity to perform at Region and State in the next few days makes me think about the nerves and anxiety that often accompany these big events. I've been through a lot of these races (as an athlete and a coach) and I still get butterflies as the time approaches. But, I've also learned how to handle it a bit better now that in the past. And I've learned to realize that our best self comes out when we let go of anxiety. A big part of that is thinking of the meaning behind this quote... A lot of our nerves build when we think about what others are going to do. Well, you can't control how others do. So, stop stressing - you can only control yourself.  Truthfully, the only reason to be nervous about something is if you're not prepared. So, stop stressing - you are prepared! This is meant to be a fun time; a time to shine. So one final "trick" is to reframe the idea of nervousness. When someone asks if you're nervous or you start to feel the anxiety creeping in, stop and breathe in deep and then reframe the nerves to excitement. "Are you nervous?" "I'm feeling excited and ready to do my best!" And with that... here we go! How Bad Do You Want It Panthers? 

Placement Chart for Varsity