July 31-Aug. 5 (Week 9)

Just wanted to give another shout out to all of you. As coaches, we are very proud of how hard so many of you have worked over the summer. We know it is not easy: it isn't easy to wake up in the summer, it isn't easy to run, it isn't easy to be in the heat, it isn't easy to push yourself to do more. But we see your growth as runners and people because you are doing difficult things, and we hope you see it too.

Purpose of the Week's Workouts: Click here for this week's workouts. 

Minutes: Update your minutes for Week 8 Minutes (fill out the form for the week we just completed). 

This Week's Schedule:

Monday: Team Time Trial at Bloomington Hills North Park 7:00a - info below - (Everyone) / Captains meeting at 6:40a

Tuesday: Regular practice at 7:00a at Washington Elem. (Everyone) / afternoon 3:00p weights after at PVHS followed by short run (we'd encourage everyone to come, but not required)

Wednesday: Regular practice at 7:00a MEET AT SULLIVAN (Everyone) / afternoon on own (DT's at PVHS)

Thursday: Regular practice at 7:00a at Washington Elem. (Everyone) / afternoon 3:00p weights after at PVHS followed by short run (we'd encourage everyone to come, but not required)

Friday: Regular practice at 7:00a at MEET AT PARK IN GREEN SPRINGS (Everyone)

Saturday: Warner Valley Exit at 7:00a (Everyone)

Upcoming Events:

• RACE: Team Time Trial - Monday, 7/31, Bloomington Hills North Park (just off of Vermillion Drive), practice at 7:00a (warm up) and race at app. 7:45a. (everyone expected to be there)
• TEAM PARTY - Tuesday, 8/1, 5:00p at the Williams's. BBQ - bring assigned food (if you can)(check boys/girls text for location and assignment)
• RACE: Desert Relays - Monday, 8/7, Bloomington Hills North Park, relay race against DH (this is our first "real" race of the season; so, as usual, everyone is expected to be there), right now time is 7:00p, but we may push it back if needed because of the heat
• Spike Night at the St. George Running Center: 8/10, 7:15p - prizes, pizza, discounts on trainers and spikes
• RACE: Cedar All-Comers - Wednesday, 8/16, Time?, Cedar HS, bus leaves PVHS at ?

Uniforms and Spirit Pack: Remember our Spirit Pack order closes Sunday 7/30. Go back to last week's post for the link. 

We will be taking care of uniform stuff this week. So go back to last week's post to find info about that.

Race Report: 

24th of July Run - We had a great turnout for our 24th 2 Mile Run. This was the 2nd year that we did a food drive for entry and we doubled the amount of food we took to the Utah Food Bank! In the race, we had some great early season results. Ultimately the goal is to get everyone in the mode of racing - running harder than workouts and reminding the body and mind how you have to push in races. This was our 5th year running the race, so we've had some pretty good runners participate. Nonetheless, we had a lot of performances in the overall, grade level, and team time record books. Bridger and Emmalee set the overall records for the race with times of 9:28 and 11:39 (both breaking the old records by about 12 seconds and of course setting their grade record). Brennan, Elliot, and Nate all broke into the Top 10 Freshmen as well as Vanessa, Julia, and Katie K. Bender, Carter, Liam, Kyle, and Trevor all hit Top 10 Sophs. And Porter, Kyler, Gaige, and Carson as well as Elle, Brianna, and Katie F. all earned Top 10 Seniors. As a scoring 5, the girls recorded their 3rd fastest year. While the boys had their 2nd fastest years for scoring 5 and scoring 10 and their fastest year for scoring 7. Overall the awesome results from everyone showed what a great summer everyone has had; it was a great rust-buster and a great place from which we can build. 2023 Results and Records

PVXC Time Trial - 2023 results and records

Athletes of the Week - (after the boys messing up their announcing, who knows if these are in the right spots!)

Team Builder: Bridger, Jr - he's an awesome dude who is always helping everyone and working so hard.

Team Builder: Laura, Fr - has been bringing a great attitude with a sense of humor that brings the team together.

Tough at Practice: Bender, So - has been working extremely hard and pushing himself and everyone around him.

Tough at Practice: Brecken, Jr - has been running really well as result of her consistent hard work and effort.

PVXC Thought of the Week: "Trust is another word for faith - trusting that we can open to the next unfolding, to the unknown moment, and be vulnerable even to experiencing unpleasant feelings. It takes courage to be vulnerable and it take being vulnerable to trust." 

-George Mumford

In our final section of reading, the author talks about the importance of Trust. This quote talks about the importance of allowing oneself to be vulnerable to be open to and gain trust. A team setting is the perfect example of a place where one needs to trust others and be vulnerable. Without vulnerability, it is difficult (maybe even impossible) to truly reach the full potential of an individual and a team. We'll be discussing this on Tuesday, so if you need Chapter 6, go back to last week's post and get access to the reading.

July 24-28 (Week 8)

Thanks for everyone's help at camp. It was great! Parents, thanks for the rides and help chaperoning. Athletes, you guys did great. Captains, great job planning. Hopefully we can keep the positive vibes and team energy throughout the season. And to those who couldn't make it, we missed you. We hope you are able to make it next year and keep growing with the team. 

Purpose of the Week's Workouts: Click here for this week's workouts. These next two weeks before school starts, we will be pushing things up a little bit. We will hit some of our longest runs and weekly minutes of the season. We will also really be asking you to get out in the afternoon and start getting mentally and physically prepped for the afternoon runs when school starts - even if you aren't doubling runs, it would be a great idea to get out and do a hard walk a couple times a week in the afternoon.

Minutes: Update your minutes for Week 7 Minutes (fill out the form for the week we just completed). We're almost to the end of summer, so just another plug to hit those 60 Days of Summer. 

This Week's Schedule:

Monday: RACE: 24th of July 2 Mile Run meet at 7:00a at the Fields Park in the Harvest Lane neighborhood (20 E and Orchard Lane in Washington Fields), race will start at app. 7:45a (Everyone) / Captains meeting at 6:40a

Tuesday: Regular practice at 7:00a at Washington Elem. (Everyone) / weights after at PVHS (we'd encourage everyone to come, but not required) / afternoon on own

Wednesday: Regular practice at 7:00a at Washington Elem. (Everyone) / afternoon on own (DT's at PVHS)

Thursday: Regular practice at 7:00a at Washington Elem. (Everyone) / weights after at PVHS (we'd encourage everyone to come, but not required) / afternoon on own

Friday: Regular practice at 7:00a at TBA (Everyone)

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

Book Club Reading: We'll be discussing Chapter 5 (Week 6 & 7) on Tuesday (go back to last week's blog to get that reading if you need it). Here's the final chapter of our book (which we will be discussing next Tuesday): Week 8 Reading pdf / Week 8 Reading google doc 

Upcoming Events:

• RACE: 24th of July 2 Mile Run - EVERYONE IS INVITED (athletes are expected; family, friends, Youngsters, neighbors... we'd love to have you join us). Race will start at 7:45a at the Fields Park (team will start practice a bit earlier to be all warmed up). Remember your 2 cans/non-perishable food items for the Food Bank.
• RACE: Team Time Trial - Monday, 7/31, Bloomington Hills North Park, practice at 7:00a (warm up) and race at app. 7:45a. (everyone expected to be there)
• RACE: Desert Relays - Monday, 8/7, Bloomington Hills North Park, relay race against DH (this is our first "real" race of the season; so, as usual, everyone is expected to be there), right now time is 7:00p, but we may push it back if needed because of the heat
• Spike Night at the St. George Running Center: 8/10, 7:15p - prizes, pizza, discounts on trainers and spikes

Uniforms and Spirit Pack: Our Spirit Pack order can be found here. We want to get this done early, so you can get your gear early in the season. Nothing from the Spirit Pack is required - all gear here is practice/training/spirit gear; athletes, family, friends are all encouraged to get what they want. You have just this week to order! However, if you'd like to race in the shorts from the Spirit Pack, we are making that a legal team race short; just make sure you order them in black if you want to race in them.

Uniforms are separate from the spirit pack and not ordered with the spirit pack. Tops are $35 and shorts for girls are $25. We will be using the same uni we did last year (white with grey stripes). Girls have the option of our Adidas shorts or spandex. Most uniform stuff (boys and girls top and girls shorts) will be ordered/paid for through PVHS and we will take care of that in the next couple weeks. Boys will also need to order their own shorts (because we can't get them ordered in a team bulk). Some of you have the Adidas Own the Run Shorts from last year... we will still use these shorts (here is the 5 inch version)(another 5 inch version)(3 inch version)(another 3 inch version); but they are tough to find, so we are also adding the Adidas Saturday Split Short as a team option. Boys shorts : DON'T WAIT TO ORDER... ORDER NOW! And of course, make sure you order black; we only race in black shorts :)

Other Required Stuff:

Physical - everyone needs a new physical each school year for high school sports. Many have theirs (some got it in the late spring at school), but if you haven't gotten a physical please get it scheduled and done. Forms must be turned into the PVHS office before an athlete can participate (practice or races - starting August 7th).

Registration - each athlete must register at registermyathlete before an athlete can participate (practice or races - starting August 7th).

Fees - sport participation fees are required by the Washington Country School District before an athlete can participate. You can pay your fee online, through registermyathlete or in person at PVHS (must be paid before an athlete can race at Cedar All-Comers).

Team Texts - athletes/parents should both be getting texts from the coach via remind. Athletes text the code @xcchamps and parents texts the code @xcparent to the number 81010. Athletes also have a boys and girls team group chat to send each other reminders, so make sure you are on that (talk to your teammates).

Athletes of the Week - (We will add this after Monday)

Team Builder: 

Team Builder: 

Tough at Practice: 

Tough at Practice: 

PVXC Thought of the Week: "You can react and get the sympathetic nervous system riled up and flood your body with stress hormones that impede your game. Or you can sit back, breathe, observe what's happening, and respond to what is, rather than what you think should be, could have been, or was supposed to be. Again, this is like being fluid like water, not rigid like ice. It's about responding to the flow of life around us rather than reacting."

- George Mumford

From our section of reading we will discus this week (Chapter 5 - Right Effort: Forget Thyself)

We had a great lesson on this from our captains at camp. Come prepared to put in your thoughts about this section.

July 17-22 (Week 7)

Hope we're all excited for camp this week! Links below for drivers and for athletes. Everyone will start the week with a workout at regular practice time on Monday at the elementary and then head out to camp. Those who aren't heading to camp, we will miss you like crazy - get your runs in throughout the week.

Required Stuff:

Physical - everyone needs a new physical each school year for high school sports. Many have theirs (some got it in the late spring at school), but if you haven't gotten a physical please get it scheduled and done. Forms must be turned into the PVHS office before an athlete can participate (practice or races - starting August 7th).

Registration - each athlete must register at registermyathlete before an athlete can participate (practice or races - starting August 7th).

Fees - sport participation fees are required by the Washington Country School District before an athlete can participate. You can pay your fee online, through registermyathlete or in person at PVHS (must be paid before an athlete can race at Cedar All-Comers).

Purpose of the Week's Workouts: Click here for this week's workouts. The progress of the group as a whole has been awesome. Everyone should take a few minutes and think back on where you started this summer and what you have accomplished so far; hopefully that brings some positive vibes to think about your growth.

Minutes: Update your minutes for Week 6 Minutes (fill out the form for the week we just completed). 

This Week's Schedule:

Monday: Regular practice at 7:00a at Washington Elem. (Everyone) / Captains meeting at 6:40a

Monday afternoon - Thursday: at camp

Friday & Saturday: form own group or on own

Book Club Reading: We'll be discussing Chapter 5 (Weeks 6-7) on Tuesday when we get back from camp, so get that reading in. Here's the reading for week: Week 6-7 Reading pdf / Week 6-7 Reading google doc 

Upcoming Events:

• High Altitude Camp - July 17th-20th at Jacob Lake. Cost is $90 payment due (if you haven't paid yet). Athletes will need to be able to complete 30min continuous run by camp and attending summer practice regularly. 
• Supply List
• Drivers info - thanks for the willingness to drive
• RACE: 24th of July 2 Mile Run - EVERYONE IS INVITED (athletes are expected; family, friends, Youngsters, neighbors... we'd love to have you join us). Race will start at 7:45a at the Fields Park (team will start practice a bit earlier to be all warmed up). Registration at 7:30a, Cost is 2 non-perishable food items that we will donate to the Utah Food Bank.
• RACE: Team Time Trial - Monday, 7/31, Bloomington Hills North Park, practice at 7:00a (warm up) and race at app. 7:45a. (everyone expected to be there).
• RACE: Desert Relays - Monday, 8/7, Bloomington Hills North Park, relay race against DH (this is our first "real" race of the season; so, as usual, everyone is expected to be there), right now time is 7:00p, but we may push it back if needed because of the heat.
• Spike Night at the St. George Running Center: 8/10, 7:15p - prizes, pizza, discounts on trainers and spikes

Uniforms and Spirit Pack: (same info as last week) Our Spirit Pack order should be coming out soon. We want to get this done early, so you can get your gear early in the season. Nothing from the Spirit Pack is required, but each athlete will need to buy their uniform. Tops are $35 and shorts for girls are $25. We will be using the same uni we did last year (white with grey stripes). Girls have the option of our Adidas shorts or spandex. Most uniform stuff (boys and girls top and girls shorts) will be ordered/paid for through PVHS. Boys will also need to order their own shorts (because we can't get them ordered in a team bulk). Some of you have the Adidas Own the Run Shorts from last year... we will still use these shorts (here is the 5 inch version)(another 5 inch version)(3 inch version)(another 3 inch version); but they are tough to find, so we are also adding the Adidas Saturday Split Short as a team option. Boys shorts : DON'T WAIT TO ORDER... ORDER NOW! And of course, make sure you order black; we only race in black shorts :)

Athletes of the Week - (will add later)

Team Builder: 

Team Builder: 

Tough at Practice: 

Tough at Practice: 

PVXC Thought of the Week: "What Yoda is saying is that Luke needs to commit. You either move forward with intention, or you don't. There's no in-between. You do - or you do not." 

-George Mumford

The author is talking about a pretty iconic scene from Star Wars that most people know (maybe even Bridger!). The great thing about this idea of "do or do not, there is no try" is a tough concept for many of us - mostly because we worry about failure. What if I can't do it? What if I fail? What if I'm not good enough? I truly believe, however, that one of the biggest aspects of growth a person can have in life is when they realize that the only "failure" is in not going for it. For when a person commits and gives it their very best they are DOING, even if it doesn't go perfectly, they are DOING. If each of us could quit worrying about the results and just get DOING all of our lives would be so much better... so would our running! 

July 10-15 (Week 6)

Okay Panther XC'ers, we are getting down to summer crunch time. We've got camp coming up on the 17th, we've got time trials (prep races) starting soon, and we even have our relay duel with DH in the next few weeks. If you haven't checked out the 2023 schedule and made sure that you have work off and will be in town and all that, please do. 

Purpose of the Week's Workouts: Click here for this week's workouts. Just another shout-out to those (especially our younger runners) who have been consistently building minutes this summer. Whether you started at 10mins and are now getting up to 25mins, or you are getting your expected Black minutes in everyday, consistency is the thing that is going to help you grow and be healthy in doing so. This week we add an optional 3rd afternoon run (2 are expected) for Silver and Black. We encourage everyone to be getting in afternoon exposure to the heat and sun. Maroon levels have 2 optional runs afternoon runs, but even getting out and walking for 15mins will be helpful in acclimating the body to the heat.

Minutes: Update your minutes for Week 5 Minutes (fill out the form for the week we just completed). If you've slacked a little at entering your minutes, just go to the form and switch the week and catch them up. 

This Week's Schedule:

Monday: Regular practice at 7:00a at Washington Elem. (Everyone) AT LEAST 30 MINUTES FOR EVERYONE GOING TO CAMP! / Captains meeting at 6:40a

Tuesday: Regular practice at 7:00a at Washington Elem. (Everyone) - LAST Youth Summer Running Club 8:30-9:45! (everyone plan on staying and helping out) / weights after at PVHS (we'd encourage everyone to come, but not required) / afternoon on own

Wednesday: Regular practice at 7:00a at Washington Elem. (Everyone) / afternoon on own (DT's at PVHS)

Thursday: Regular practice at 7:00a at Washington Elem. (Everyone) / weights after at PVHS (we'd encourage everyone to come, but not required) / afternoon on own

Friday: Regular practice at 7:00a at the Dam Road (Everyone)

Saturday: form own group or on own

Book Club Reading: We'll be discussing Week 5 on Thursday, so get that reading in. Here's the reading for week: Week 5 Reading pdf / Week 5 Reading google doc IT WOULD BE GREAT TO HAVE A FEW MORE OF YOU READING AND PARTICIPATING IN DISCUSSIONS!

Upcoming Events:

• High Altitude Camp - July 17th-20th at Jacob Lake. Cost is $90 payment due (if you haven't paid yet). Athletes will need to be able to complete 30min continuous run by camp and attending summer practice regularly. 
• Supply List
• Drivers info - thanks for the willingness to drive **UPDATE** we were able to get all our drivers up and back figured out. THANKS SO MUCH everyone who offered to help (the Drivers info doc has been updated to reflect our changes. Any questions, mistakes, or ability to help please let Coach know.
• Chaperoning - a few parents indicated that they might want to stay up for part or all of the camp, you are totally welcome (and you don't have to run with us!). Just give Coach another message confirming your plans (this will help with food planning and also might take care of our rides as well).
• RACE: 24th of July 2 Mile Run - EVERYONE IS INVITED (athletes are expected; family, friends, Youngsters, neighbors... we'd love to have you join us). Race will start at 7:45a at the Fields Park (team will start practice a bit earlier to be all warmed up).
• RACE: Team Time Trial - Monday, 7/31, Bloomington Hills North Park, practice at 7:00a (warm up) and race at app. 7:45a. (everyone expected to be there)
• RACE: Desert Relays - Monday, 8/7, Bloomington Hills North Park, relay race against DH (this is our first "real" race of the season; so, as usual, everyone is expected to be there), right now time is 7:00p, but we may push it back if needed because of the heat

Uniforms and Spirit Pack: Our Spirit Pack order should be coming out soon. We want to get this done early, so you can get your gear early in the season. Nothing from the Spirit Pack is required, but each athlete will need to buy their uniform. Tops are $35 and shorts for girls are $25. We will be using the same uni we did last year (white with grey stripes). Girls have the option of our Adidas shorts or spandex. Most uniform stuff (boys and girls top and girls shorts) will be ordered/paid for through PVHS. Boys will also need to order their own shorts (because we can't get them ordered in a team bulk). Some of you have the Adidas Own the Run Shorts from last year... we will still use these shorts (here is the 5 inch version)(another 5 inch version)(3 inch version)(another 3 inch version); but they are tough to find, so we are also adding the Adidas Saturday Split Short as a team option. Boys shorts : DON'T WAIT TO ORDER... ORDER NOW! And of course, make sure you order black; we only race in black shorts :)

Athletes of the Week - (Hopefully I put everyone in the right place; but if not, you're still awesome)

Team Builder: Julia, Fr. - she has a great attitude and works super hard in her running and at connecting with her teammates.

Team Builder: Jaxon L., So. - he is a great leader by example as he pushes himself and others to do their best.

Tough at Practice: Vanessa, Fr. - she is really pushing herself in workouts and is setting a standard of hard work and determination for all her teammates to work toward.

Tough at Practice: Matthew, Fr. - has shown great commitment this summer as he has grown his minutes up to the maroon level.

PVXC Thought of the Week: "The wolf that wins is the one you feed." 

-Native American legend

This comes from a story told in this week's reading. I can't say it enough... read! check it out. The idea behind this quote is so true. It's been told in many other ways: you become who you hang out with, you are what you eat, etc... and they are all true. You become whatever thoughts you feed into. Think great things, become great!

July 3-8 (Week 5)

It's getting hot! (Not sure if you noticed or not.) With the heat and the mid-point of summer and moratorium finishing up, sometimes we find ourselves slacking a little and missing practice here or there. Let's not slip. Be to practice; get your runs in. Also, be taking care of yourself: get sleep (at least 8 hours a night) and be drinking a lot (80-100 oz of water and another 20ish of an electrolyte drink is a pretty good goal).

Purpose of the Week's Workouts: Click here for this week's workouts. We have a little build of minutes this week and our first set of aerobic repeats. For levels Black and Silver, there are 2 short doubles on the schedule (Tuesday and Thursday). If these days don't work for a short 15 minute afternoon, move them where you can in the week, but try to get them in. It is important that we start introducing these afternoon runs for our buildup, but it is also important to keep them short and to be safe in the heat. So run where you can stop off and get water if necessary. And if you feel any signs of extra heat, stop and get in the shade. Maroon athletes who feel ready have the option to bring in one or two of these doubles if desired. There's a lot of articles about how to handle running in the heat. Here's one with some good thoughts.

With moratorium continuing on Monday and Tuesday, we have moved Kids' Club to Wednesday, so we see a little adjustment in our schedule there. Also be watching for any messages from your captains discussing any runs for Monday and Tuesday.

Minutes: Check back at what you did this past week and update your minutes for Week 4 Minutes (fill out the form for the week we just completed). We've got a few of you on track to get your 60 days of summer in and earn your shirt (and probably a lot more if you'd update your minutes)... keep it up.

This Week's Schedule:

Monday - Tuesday: we are finishing moratorium (no coaches)

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

Thursday: Regular practice at 7:00a at Washington Elem. (Everyone) / weights after at PVHS (we'd encourage everyone to come, but not required)

Friday: Regular practice at 7:00a at Pine View Park in the Fields (Everyone)

Saturday: form own group or on own

Book Club Reading: We'll be discussing Week 4 on Thursday, so get that reading in. Here's the reading for week: Week 4 Reading pdf / Week 4 Reading google doc 

Upcoming Events:

• High Altitude Camp - July 17th-20th at Jacob Lake. Cost is $90 payment due (if you haven't paid yet). Athletes will need to be able to complete 30min continuous run by camp (not right now, but by mid July) and attending summer practice regularly. 
• Parents, we have a lot of rides up on Monday and won't need everyone's help, BUT WE DON'T HAVE ENOUGH RIDES HOME ON THURSDAY. So we need help there. If you can drive Thursday please shoot Coach a message. Once we get this figured out we'll post/send messages out to our drivers with the plan.
• 24th of July 2 Mile Run - EVERYONE IS INVITED (athletes should be there, family, friends, Youngsters, neighbors...). Race will start at 7:45a at the Fields Park (team will start practice a bit earlier to be all warmed up).

Athletes of the Week - (We'll post these after we announce them tomorrow at practice)

Team Builder:

Team Builder:

Tough at Practice:

Tough at Practice:

PVXC Thought of the Week: "The thing is, if your comfortable, and you just want to stay that way, that's fine. But if you want to pursue excellence and high performance, then you have to be willing to get uncomfortable." 

-George Mumford

This is another quote by the author found in Chapter 3 (this week's reading). We talk and talk about all these things that you can do to get better, but the first thing you need to figure out is, "Do I really want to get better?" 'Cause if you want to stay the same, then there you go. But if the answer is yes, you really want to improve, then you have to find yourself getting our of the comfort zone. And this chapter will help you understand how to do that in a positive way.

June 26-July 1 (Week 4)

Somehow we are already halfway through the summer - which means races are coming sooner than we think. Remember that consistency is really the key to everything. As we hit the second half of this week and into the first part of next week, we are into our moratorium. This is where you get to really prove to yourself how bad you want it. Continue to get your runs in, look for messages from your captains, team leaders, and support squads and know that the work you put in now will have a benefit. If you need proof, look back to where you were a few weeks ago and see how far you've gone since already.

Purpose of the Week's Workouts: Click here for this week's workouts. We're looking to be cautious with our growth, to help avoid injuries. But it is important that you do your part by getting each run in each day (or at least something as best you can). When you miss days or even weeks and try to jump back in where you "should" be, you're not really hitting healthy progression and open yourself up to fatigue and injury. This week, our growth in minutes will really come from the introduction of doubles - a second run during the day. For levels Black and Silver, there are 2 short doubles on the schedule (Tuesday and Thursday). If these days don't work for a short 15 minute afternoon, move them where you can in the week, but try to get them in. It is important that we start introducing these afternoon runs for our buildup, but it is also important to keep them short and to be safe in the heat. So run where you can stop off and get water if necessary. And if you feel any signs of extra heat, stop and get in the shade. Maroon athletes who feel ready have the option to bring in one or two of these doubles if desired. 

You may also notice something a little different on our Strides; so a little info on them: Long Run (Mon) still doing 5x25secs; Half and Half (Tues) still doing 6xStrides barefoot, 4 downhill, 2 uphill; Longer easy days (Weds and Sat) will be doing "Progression of Strides" which is basically just either increasing the number of our strides or the speed, notice that it is a progression which means you need to be consistent with the previous stride work (in this case "A" before we go to "B"), so those who have been at practice consistently throughout the summer are ready to move to "B" this week while those who have missed some should stay at "A"; other days (Workout-Thurs and Shorter Easy-Fri) will remain the same on strides (in this case 4x20 secs).

Finally, now would be a great time to start building in a bit of yoga (if you haven't yet). We don't expect you to be a yoga master, but yoga will help strengthen and loosen some of the key areas involved in running. Doing this once or twice a week will go a long way to keeping you healthy. Here is a great yoga video we have used for years:

Minutes: Check back at what you did this past week and update your minutes for Week 3 Minutes (fill out the form for the week we just completed). 

This Week's Schedule:

Monday: Regular practice at 7:00a at Highland Park (Everyone) / Captains meeting at 6:40a

Tuesday: Regular practice at 7:00a at Washington Elem. (Everyone) - Youth Summer Running Club 8:30-9:45 (everyone plan on staying and helping out) / weights after at PVHS (we'd encourage everyone to come, but not required)

Wednesday - Saturday: we are on moratorium (no coaches)

Book Club Reading: We'll be discussing Week 3 on Tuesday, so get that reading in (go back to last week's post if you need to access the pdf/google doc. Here's the reading for this week: Week 4 Reading pdf / Week 4 Reading google doc 

Upcoming Events:

• High Altitude Camp - July 17th-20th at Jacob Lake. Cost is $90 payment due by June 27th (follow payment info here). Athletes will need to be able to complete 30min continuous run by camp (not right now, but by mid July) and attending summer practice regularly. 
• Parents, we really need to figure out rides so we can plan on how many athletes we can take. So if you can drive up/back (both, leave, stay, whatever) put that in the form and we can get all our plans made.
• 24th of July 2 Mile Run - EVERYONE IS INVITED (athletes should be there, family, friends, Youngsters, neighbors...). Race will start at 7:45a at the Fields Park (team will start practice a bit earlier to be all warmed up).

Athletes of the Week - (We'll post these after we announce them tomorrow at practice)

Team Builder:

Team Builder:

Tough at Practice:

Tough at Practice:

PVXC Thought of the Week: "Arnold Schwarzenegger once said that lifting one weight with total consciousness is equal to ten lifts without being totally conscious." 

-George Mumford

There a lot of good quotes in this upcoming section of the book, but I'm choosing a line from the book rather than a specific quote because I really think it applies to everything we do. Think about how many things we do everyday "without being totally conscious". Imagine that for those things that are truly important to you, you actually put a full conscious effort into them. Not only would you become so much better at those things that are important, but you would actually save time and energy as well. 

June 19-24 (Week 3)

We've got a great energy going so far this season... let's keep it up! Encourage everyone to keep reaching out and finding any friends who might want to join us (it's never too late, but now is way better than later), and also encourage each of you to keep the positive vibes rolling.

Purpose of the Week's Workouts: Click here for this week's workouts. Hopefully, if you've been consistent in attendance, you've noticed yourself getting into a bit better shape. We are still working on building up that big engine and we'll keep building for a bit while we also try to tie in some strength based workouts like fartleks and progressions.

Minutes: At this point, we've hit 14 of our possible 75 days of the summer. Keep working out - even when you're out of town and let's hit that goal of 60 days in the summer. Great job to our 17 athletes who didn't miss a practice this week! We'll track this as we track our Week 2 Minutes (fill out the form for the week we just completed). 

This Week's Schedule:

Monday: Regular practice at 7:00a at Washington Elem. (Everyone) / Captains meeting at 6:40a

Tuesday: Regular practice at 7:00a at Washington Elem. (Everyone) - Youth Summer Running Club 8:30-9:45 (everyone plan on staying and helping out) / weights after at PVHS (we'd encourage everyone to come, but not required)

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

Thursday: Regular practice at 7:00a at Washington Elem. (Everyone) / weights after at PVHS (we'd encourage everyone to come, but not required)

Friday: Regular practice at 7:00a at Confluence Park near the Dixie Center (Everyone)

Saturday: form own group or on own

Book Club Reading: We'll be discussing Week 2 on Tuesday, so get that reading in (go back to last week's post if you need to access the pdf/google doc. Here's the reading for this week: Week 3 Reading pdf / Week 3 Reading google doc 

Upcoming Events:

• Team Party - Wednesday 6:00p at Highland Park
• High Altitude Camp - July 17th-20th at Jacob Lake. Cost is $90. 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 due by this FRIDAY! and Payment due by June 27th. Athletes will need to be able to complete 30min continuous run by camp (not right now, but by mid July) and attending summer practice regularly. 
• Parents, we really need to figure out rides so we can plan on how many athletes we can take. So if you can drive up/back (both, leave, stay, whatever) put that in the form and we can get all our plans made.
• 24th of July 2 Mile Run - EVERYONE IS INVITED (athletes should be there, family, friends, Youngsters, neighbors...). Race will start at 7:45a at the Fields Park (team will start practice a bit earlier to be all warmed up).

Athletes of the Week - (sorry if I put these in the wrong spots)

Team Builder: Cassie, Sr. - in her first year with XC, she has been an amazing teammate and brings such a positive vibe to the team. 

Team Builder: Helaman, So. - also a new addition to the team this year, he hard work and positive attitude is contagious.

Tough at Practice: Kamaile, Sr. - another first year XC runner, she sets a great example of hard work and growth each day.

Tough at Practice: Ferrell, So. - has shown great improvement through practice attendance and pushing himself to more minutes this season.

PVXC Thought of the Week: "Be like water." 

-Bruce Lee

I actually have a total crush on Bruce Lee, so I know I've used this quote before! But it shows up in this coming week's reading as well. Now, obviously, I didn't know Bruce Lee personally, so I don't know how precisely he lived all this; but as I read and study more about mindfulness, Zen, the state of flow, and all this other stuff, this analogy of being like water just really hits with me. Once again, we won't really get what's so great about it here, rather use this quote as a starting point for your study of Week 3 reading (Ch. 2 in the book) and if nothing else, think about this idea of being like water and what it means and how it can help you in your life and running. 

June 12-17 (Week 2)

What a great first week! It was awesome to see so many new faces coming out to try this thing and have some fun. And, of course, it was wonderful to have so many back for another year. We gave everyone a challenge to gives this a 2 week try - so keep coming out and give it a full effort (work hard at practice, be involved in team activities, get to know teammates, bring a friend) and we bet you'll want to stay.

Because we have so many new athletes and parents, we'll keep this info up here for one more week (remember if you're reading on your phone, scroll down and click web version so you can see all the links and everything). If you've already read through this and done it, just skip on by:

• read through the Parent/Athlete Meeting slides (if you weren't at the meeting... or even if you were and you want a little more detailed explanation of PVXC) - 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 (turn in 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.
• 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 Apple Watch; Here's one for FitBit 
• 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 this week's workouts (you have to request access on your school account to see the workouts, so get that done sometime soon). We are still working on building up that big engine. With consistency, we can add more minutes. Sometimes this is tough and hurts a bit and is a bit of a challenge, but you can do it! And remember this idea: The summer is the most important time in XC. 

Minutes: To help emphasize the importance of summer, we will be instituting the Summer 60 Club... we have 75 days from the beginning of summer XC on June 5 to the end of the first week of school on August 19th. The goal of the Summer 60 Club is to encourage each of you (no matter your level or where you're starting from) to get in at least 60 days of running throughout the summer. We'll track this as we track our Week 1 Minutes (fill out the form for the week we just completed). 

This Week's Schedule:

Monday: Regular practice at 7:00a at Washington Elem. (Everyone) / Captains meeting at 6:40a

Tuesday: Regular practice at 7:00a at Washington Elem. (Everyone) - Youth Summer Running Club 8:30-9:45 (everyone plan on staying and helping out) / weights after at PVHS (we'd encourage everyone to come, but not required)

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

Thursday: Regular practice at 7:00a at Washington Elem. (Everyone) / weights after at PVHS (we'd encourage everyone to come, but not required)

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

Saturday: form own group or on own

Book Club Reading: We'll be discussing Week 1 on Tuesday, so get that reading in (go back to last week's post if you need to access the pdf/google doc. Here's the reading for this week: Week 2 Reading pdf / Week 2 Reading google doc 

Upcoming Events:

• Team Party - Monday 6:00p Boilers Park. Come play some pickleball, swim, hang, whatever. Bring a friend!
• High Altitude Camp - July 17th-20th at Jacob Lake. Cost is $90. 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 due by June 27th.

Athletes of the Week - 

Team Builder: Olivia, So. - has brought a ton of positive energy and is really helping out the less experienced runners now that she has been around for a year.

Team Builder: Nathan H, Fr. - one of the most energetic of our new athletes, he is always keeping the positive vibes flowing. 

Tough at Practice: Katie K., Fr. - in her first week with our team, Katie showed a lot of heart working to push with the team.

Tough at Practice: Logan, Sr. - has had a great first week of practice including a very solid long run with the top guys.

PVXC Thought of the Week: "The only way out is always through." 

-Robert Frost

The great American poet could have been talking about a literal way out - like a physical journey (to get out of the forest, you have to go through it), but more likely he is alluding to a metaphysical journey. Many of never work our way through the difficult, painful, scary things in our life. Instead we avoid them and "pretend" that we have gotten better at dealing with something. This, however, is (as the kiddos say) gaslighting yourself. You've simply just avoided something... you haven't gotten through it, you haven't improved. Think of talking in front of a group. This is often cited as people's worst fear. What is the only way to get over this fear? Actually go through it... sometimes over and over and over. How does that tie into your running? Your life? Something to think about as you get into this week's reading and come share with the team at our book discussion on the 20th before Kids' Club.

June 5-10 (Week 1)

(Those who are looking for info about our Youth Summer Running Club, just scroll down another post or two and you'll find the info you need)

So, 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. We've left up the info we posted last week in case you haven't looked through it yet... Those who have, thanks! We've also added a few new things to check out this weekend as we prep for practice on Monday:

• read through the Parent/Athlete Meeting slides (if you weren't at the meeting... or even if you were and you want a little more detailed explanation of PVXC) - 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 (turn in 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 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 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 everyday". This is a philosophy we have held for many years at PVXC. Distance runners are 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 60 Club... we have 75 days from the beginning of summer XC on June 5 to the end of the first week of school on August 19th. The goal of the Summer 60 Club is to encourage each of you (no matter your level or where you're starting from) to get in at least 60 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)

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

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

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 read a book and talk about it as a team. This summer we are reading The Mindful Athlete: Secrets to Pure Performance (a little more info in the quote below). You are totally invited to buy the book or find an online version to read or listen to. You can also download a pdf or google doc version of our reading sections here (You've got to request permission to have it shared with you): Week 1 Reading pdf / Week 1 Reading google doc 

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 the right fit for your particular foot, not necessarily just the cheapest of cutest. A specialty store will help fit you in 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).

Upcoming Events:

• Wednesday, June 7th, noon, OPENING SOCIAL AT QUAIL LAKE! BRING A FRIEND
• High Altitude Camp - July 17th-20th at Jacob Lake. Cost is $90. 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 due by June 27th.

PVXC Thought of the Week: "Life is available in the present moment." 

-Thich Nhat Hanh

This is from our book The Mindful Athlete: Secrets to Pure Performance. We're pretty excited to delve into this book. There is some great stuff, and we implore you to read (ahh... reading over the summer) each week and come prepared to talk about your thoughts with your teammates. Without going too much into depth about this quote, this is an idea that I know helps (helped) me when I am running or doing anything difficult - stay in the moment, you can't change the past, and you can't predict the future; so do the very best at what you are supposed to be doing right now; stay in the moment.

1 week until the season

(Those who are looking for info about our 

Youth Summer Running Club, 

just scroll down another post or two and you'll find the info you need)

So what should you be doing with 1 week to go until the official start day?

Get started a little bit:

• read through the Parent/Athlete Meeting slides (if you weren't at the meeting... or even if you were and you want a little more detailed explanation of PVXC)
• get your physical if you haven't yet
• get familiar with the Pre-Run Warm-Up stuff and Post-Run stuff we do - follow the link and create a login. 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

We will be having our Opening Social - on June 7th, Wednesday, at noon at Quail Lake!

First day of practice - June 5th, Monday, 7:00a at Washington Elementary

Thought of the week - "The beginning is the most important part of the work" - Plato

Starting something can be a scary thought. Whether is coming out for a new sport that seems kind of hard or being an experienced runner who feels that maybe there is some pressure on you now to run fast and lead. Because of this fear, many people don't even take the first step - it is just easier to not do it than to work hard, get out of your comfort zone, be brave. Those who dare take this initial action, however, are those that grow and do great things in their lives. So as we get ready to start of a new adventure this XC season, remember that getting started is the most important step in accomplishing anything... without getting started, you'll never go anywhere. So, PVXC, let's go somewhere! 

Youth Summer Running Club

 PVXC will once again be hosting our Youth Summer Running Club! (info flyer)

• Registration - Please fill out the Registration Form for each upcoming K-8th grade student (2023-'24 school year). 
• Cost $15 / Payment (choose one option) - 
• Powerschool account: Instructions if you're student is enrolled in Wash Co Schools / Instructions if you're student is not enrolled in Wash Co Schools
• In Person: pay to PVHS Finance Office by May 19th)
• Venmo: find qr code at pineview.org - please label as "Youth Summer Running Club" and list each student's name for whom you are paying
• Location - Washington Elementary
• Time - 8:30a-9:45a
• Dates - June 6th, 13th, 20th, 27th, July 5th (Wednesday) and 11th

2023 XC SEASON INFO!

 Pine View Cross Country

Summer Info

XC season is coming soon and PVXC is super excited for your interest in the team…

Let’s get things rolling in a positive way and continue to build our amazing program!

Come join us during our summer events to get you ready for the fall cross-country season.

 

ATHLETE AND PARENT MEETING Wednesday, MAY 3rd AT 5:30p-6:15p 

In the PVHS Lecture Hall - PLEASE ATTEND

IF YOU MISSED THE MEETING PLEASE VIEW THESE SLIDES

(BOTH ATHLETE AND PARENTS)

Here’s some basic info:

 

Practices:  We begin practice early in the summer.  This is very important to staying healthy and having a successful injury-free season.  As a cross country team we will be practicing on Mon. June 5th.   We will practice pretty much every weekday throughout the summer – I know that sometimes you’ll be gone to camps, vacations, etc… but come to practice every day you are in town.  Practice is held at 7:00 am at Washington Elementary (near the Wash. Rec. Center) unless stated otherwise.

 

PHYSICALS: everyone needs a physical every year.  You must have a current physical on file at PVHS to attend High Altitude Camp.  Get yours done and taken care of now!  PHYSICALS ARE BEING HELD ON MONDAY MAY 8TH, AT PVHS (6p-7:30p) – COST IS $20 (pay at PVHS finance office) - Paperwork can be picked up at PVHS or UHSAA website. 

 

REGISTERMYATHLETE.COM – registration can be found online at registermyathlete.com – please make an account and register ASAP (usually opens to new registration after June 1st).

 

PVXC blog – pvxc.blogspot.com is the place to go for the best, most current information on PVXC.  Please bookmark it and visit it often. 

 

SUMMER RUNNING CLUB – This year is our 13th annual PVXC Summer Running Club.  This year we will be holding the Club on TUESDAYS at 8:30 am at Washington Elem.  We want/need all of you there to help run the Club.  You will be assigned a group to work with throughout the summer – the kids love working with the high schoolers and you become great mentors for them – please plan on being there!

 

Team Camp – We will be having our team summer camp up at Jacob Lake (near the Grand Canyon)

Dates: July 17 (Mon) – 20 (Thurs)

Camp Info: Our camp will be focused on training, distance running classes, and team building at an altitude of 8000+ ft.  We will be in a group campsite with running tap water, a restroom, Jacob Lake store nearby, and access to a lot of cool running trails!

Cost: $90/person – This includes campsite fee, transportation (we will need help with transportation from parents – up and back), main meals (not snacks and junk), and a camp t-shirt.  This money is due June 26th (and will be paid through our Pine View Cross Country Club - NOT THE High School, so don’t pay to the office) – Depending on our numbers, we may select the 50 athletes who will come to camp (based on summer attendance and effort).

You don’t have to come to the camp – but everyone loves the experience (so try your best to work it into schedules for the summer and finances).

Volunteers:  We need some parents to drive up on Mon. mid-morning and back on Thursday mid-morning.  Or even some who may want to stay for all/part of the time with the team. If you think you could help, let me know ASAP. <pineviewxc@gmail.com>

 

Grades – your 4th quarter grades determine your eligibility… make sure they are good!

Keep in touch and up-to-date with important info by following us on twitter and Instagram @pvxctrack and receive our texts by using the class code @xcchamps at remind.com or text the code to 81010

 

Costs:

        - Participation Fee - $100 (charged by Washington Co. School Dist. for everyone participating in sports; Please pay at PVHS finance office)

        - Uniform – everyone will have their own uniform – to keep – cost is an estimated $35 for the top and $35 for the shorts.

- Hotel Fee - $25/night.  Each overnight meet we attend will have a $25 hotel fee (per night). 

- Shoes - this is a personal cost - there is one piece of equipment you need to run, good shoes. Please go to a specialty running store and get fitted for shoes that fit your foot type. You will probably need 2-3 pairs throughout the season. Good running shoes cost about $100-$150, but you can find sales sometimes to help out with cost. But please don’t skimp on junky, cheap shoes or think you can get away with just one pair for the whole season. That’s when injuries happen.

Other races/trips - Our PVXC Club is planning on taking the Varsity to Phoenix for the Nike SW Regionals (in late Nov.) and the whole club to Footlocker West Regionals in California (in the first week of Dec.). Of course, all these will take money, so fundraising can help you pay for all of it.

 

WE WILL HAVE A SPIRIT PACK ORDER FORM PUT TOGETHER AND GIVEN OUT DURING SUMMER PRACTICE TO PLACE AN ORDER FOR UNIFORMS AND OTHER (OPTIONAL) GEAR

        

Fundraiser – All Our fundraising is totally optional and through our club not the HS team. That way the money goes toward each individual athlete. We have a run-a-thon that athletes can get sponsors for and our car wash (both in the summer). These are great ways to raise some money to help pay for fees, hotels, camps, even uniforms and shoes. 

SEE YOU JUNE 5th AT 7:00 AM

AT WASHINGTON ELEMENTARY 

And as always… spread the word and let’s get a bunch more people.

(Goal numbers for finishing the season 30 girls and 40 boys!)

Email the coaches at pineviewxc@gmail.com with questions, comments, concerns, or whatever else.

*REMEMBER*

"The will to win means nothing without the will to prepare." - Juma Ikangaa