Catching up a few weeks.
We had an excellent High Altitude Camp up at Pine Lake this summer. There was a bit of everything: rain, thunder and lightning; swimming; trail runs; activities and food. Our camp theme this year was "We' talkin' 'bout practice!" after the infamous Allen Iverson rant which was recreated perfectly by the most AI guy we have - Preston Warby! The captains did a great job of focusing our camp on the importance of practice and other activities that bring us together as a team in our running and socially. This one of our very best camps ever and we thank the captains, the camp cooks, those who helped drive and all the great runners.
Our last week of summer we had the conclusion of our Kids Club - which was a great success this year - and our first team Time Trial held at the PV course. The Time Trial showed some great possibilities for our team. The boys ran as a strong pack and ended with a nice close spread - especially nice was the 10 second spread from 3-7. The hard work of summer really showed up on the girls side as good times were put up by many who will be pushing each other for every Varsity spot.
It was a great summer, full of hard work, miles and a lot of fun activities. great job to all of you for starting off this season right!
Sunday, August 17, 2014
Week 11 - Cedar, Relays and Run-a-Thon
Well... I have fallen behind as usual, but I figured to give us our update for where we are at and our preview of next week, then we'll get caught up ASAP.
What a busy week! With the start of school, two races and our run-a-thon, it is a good one to have finished up! Our first official race of the season - the Cedar All-Comers - went well. The You fosters started us off well with Scottie Bushar having a strong race and girls letting the Region notice that we will be a force for years to come as we finished by claiming spots 2-7 and 9 of the top 12, led by great runs from Addi Baker, Sarah Snow and Sylvia Brown. The high school ladies then followed the lead of their younger counterparts running very strong and taking 2nd to Cedar and led by a tight pack of Alli Peterson who finished in 8th at 19:56, Nicole Heinrich (9th, 20:03) and Josie Bushar (11th 20:06). Freshmen Jacey Finch and Ellie Bushar also ran strong races finishing at 20:40 and taking 5th and 6th on the team. It was a very good start to the season for the girls. The boys also took a solid 2nd (to DH) placing all 5 scores in the top 20. Leading the team was Nick Hill with a 15:55 finish and taking 6th overall. Although the result showed we have a lot of work to do to meet our team goals, it was also a good race for the early season.
Later in the week, we held our first Desert Relays - a duel relay with DH held at the Region South Course. The format saw the top 3 runners from each team compete together, followed by the next three, etc... Each completing a lap of the course at distances from 1.4, 1.5 and .85 miles. Once again the youngster girls ran very well with our 8th grade team taking 2nd overall and the 6th grade girls taking 6th. Our team of Nicole Heinrich (fastest Leg 1 of the meet), Ellie Bushar and Jacey Finch won the relay and led our PV girls to the inaugural team title. On the boys side, our team showed improvement over Tuesday's result and closed the gap on DH just a little, narrowly missing out on winning with a 25-30 score.
We ended the night with our 12 hour Run-a-thon which was a great success. A lot of miles were run - 102 by each team, in fact!, a lot of games, dancing, good food and tiredness!
Now we look forward to Week 12 which holds the SUU Invite on Saturday, starting at 8:00 at Bicenteniall Park in Cedar. The bus will leave PV at 6:30 Sat. morning. JV girls will race at 8:00, followed by the JV boys, Varsity girls and then Varsity boys. As we get into this week, I want everyone to evaluate what you are doing in all aspects of your life and how it is effecting our team. I have seen many of you getting to AM practices, recruiting, pushing yourself and others like you never have before. And I know that as we continue this we will be reaching our goals individually and as a team.
What a busy week! With the start of school, two races and our run-a-thon, it is a good one to have finished up! Our first official race of the season - the Cedar All-Comers - went well. The You fosters started us off well with Scottie Bushar having a strong race and girls letting the Region notice that we will be a force for years to come as we finished by claiming spots 2-7 and 9 of the top 12, led by great runs from Addi Baker, Sarah Snow and Sylvia Brown. The high school ladies then followed the lead of their younger counterparts running very strong and taking 2nd to Cedar and led by a tight pack of Alli Peterson who finished in 8th at 19:56, Nicole Heinrich (9th, 20:03) and Josie Bushar (11th 20:06). Freshmen Jacey Finch and Ellie Bushar also ran strong races finishing at 20:40 and taking 5th and 6th on the team. It was a very good start to the season for the girls. The boys also took a solid 2nd (to DH) placing all 5 scores in the top 20. Leading the team was Nick Hill with a 15:55 finish and taking 6th overall. Although the result showed we have a lot of work to do to meet our team goals, it was also a good race for the early season.
Later in the week, we held our first Desert Relays - a duel relay with DH held at the Region South Course. The format saw the top 3 runners from each team compete together, followed by the next three, etc... Each completing a lap of the course at distances from 1.4, 1.5 and .85 miles. Once again the youngster girls ran very well with our 8th grade team taking 2nd overall and the 6th grade girls taking 6th. Our team of Nicole Heinrich (fastest Leg 1 of the meet), Ellie Bushar and Jacey Finch won the relay and led our PV girls to the inaugural team title. On the boys side, our team showed improvement over Tuesday's result and closed the gap on DH just a little, narrowly missing out on winning with a 25-30 score.
We ended the night with our 12 hour Run-a-thon which was a great success. A lot of miles were run - 102 by each team, in fact!, a lot of games, dancing, good food and tiredness!
Now we look forward to Week 12 which holds the SUU Invite on Saturday, starting at 8:00 at Bicenteniall Park in Cedar. The bus will leave PV at 6:30 Sat. morning. JV girls will race at 8:00, followed by the JV boys, Varsity girls and then Varsity boys. As we get into this week, I want everyone to evaluate what you are doing in all aspects of your life and how it is effecting our team. I have seen many of you getting to AM practices, recruiting, pushing yourself and others like you never have before. And I know that as we continue this we will be reaching our goals individually and as a team.
Tuesday, July 22, 2014
SPIRIT PACKS!
We are expediting (that means getting this going quick!) our Spirit Packs this year. Coach Holt needs to know what you would like to order by Friday the July 25th. Our order will take about a month (if we're lucky) to get here, so there will be no late orders… The order does not need to be paid for now, but will have to be paid for in entirety before it is delivered - and a fine will be placed on those students who don't pay for the apparel they order. Remember that your Run-a-Thon Fundraiser $ over $100 can be used toward your spirit pack.
To place an order, open the link (Spirit Pack Order Form), print your order form, and write out what you would like. Remember this is due by the end of this week! So spread the word to everyone that might want to get some PVXC gear (athletes and parents/family), or your teammates might miss out!
To place an order, open the link (Spirit Pack Order Form), print your order form, and write out what you would like. Remember this is due by the end of this week! So spread the word to everyone that might want to get some PVXC gear (athletes and parents/family), or your teammates might miss out!
Sunday, July 20, 2014
Athletes of the Week - Week 4, 5, 6, and 7!
Because of state moratoriums, camps, vacations and other stuff, we are a few weeks behind on our Athletes of the Week. So here we go (in no particular order):
Skylar Abel, Junior, started running XC last season because his brother ran. During this time, Skylar has not only become extremely fit and healthy (read into that what you will!), He has become a valuable asset to our team. Skylar has developed into a leader of our Level 2 boys and sets the standard very high for hard work and commitment to pushing himself and others.
Cameron Brown, a Senior captain, has done a great job of leading the team this summer. During our moratorium week (no coaches), Cam led each practice and kept in contact with Coach diligently with any questions and points of concern. He has also started the season well with two strong races on the 4th of July and at Chelsi's Run.
Nick Hill, Junior, has had a great summer of running. He has positioned himself to not only be one of the top runners on our team, but one of the top in the State. He ended this past track season on a tear, posting a 1:57 in the 800m at State and looks to build on that as he looks to place very high in the State XC meet and lead the team to its goals of a State Title!
Jason Hall, another Junior, started the summer out of town. But during his time away, he was able to start working on building his base and it is starting to show now. Jason has shown that he is getting into pretty good shape with a solid race at Chelsi's Run finishing 2nd in the 5K. He looks to be a strong scorer for the Varsity boys this XC season.
Macey Widdison, Junior, has had a very strong summer of XC. She has often found herself up extra early to get workouts in before having to leave town for trips and activities. Getting her runs in, though, has been very beneficial for Macey, as she has continually improved and will set many PR's this season.
Nicole Heinrich, Senior captain, is having her best summer of running yet. Always a promising runner, Nicole has been working very hard at staying healthy and keeping up consistent minutes to push herself and her teammates to great things. She is a very good captain, who despite many things, always finds encouraging and uplifting words for her teammates.
Ellie Bushar, Freshman, is setting a strong standard for her fellow freshmen and teammates. Ellie has been one of the most consistent runners on our team this summer. Not only does she get her runs in - working extremely hard in the process, Ellie keeps track of all her runs on her Week Report and does all of the other things necessary to keep improving.
Caroline Clements is another Freshman who is doing great things. Like Ellie, Caroline has run with us through our middle school Youngster program and has continued to grow and improve. She has a great attitude and loves to help her teammates grow and improve. At the same time, Caroline has developed a lot and has a bright future in her own running.
Congrats to all of you. Each of you symbolize what Panther XC is all about: dedication, hard work, caring about the team, and pushing yourself to fill your role on this team as best as possible.
Skylar Abel, Junior, started running XC last season because his brother ran. During this time, Skylar has not only become extremely fit and healthy (read into that what you will!), He has become a valuable asset to our team. Skylar has developed into a leader of our Level 2 boys and sets the standard very high for hard work and commitment to pushing himself and others.
Cameron Brown, a Senior captain, has done a great job of leading the team this summer. During our moratorium week (no coaches), Cam led each practice and kept in contact with Coach diligently with any questions and points of concern. He has also started the season well with two strong races on the 4th of July and at Chelsi's Run.
Nick Hill, Junior, has had a great summer of running. He has positioned himself to not only be one of the top runners on our team, but one of the top in the State. He ended this past track season on a tear, posting a 1:57 in the 800m at State and looks to build on that as he looks to place very high in the State XC meet and lead the team to its goals of a State Title!
Jason Hall, another Junior, started the summer out of town. But during his time away, he was able to start working on building his base and it is starting to show now. Jason has shown that he is getting into pretty good shape with a solid race at Chelsi's Run finishing 2nd in the 5K. He looks to be a strong scorer for the Varsity boys this XC season.
Macey Widdison, Junior, has had a very strong summer of XC. She has often found herself up extra early to get workouts in before having to leave town for trips and activities. Getting her runs in, though, has been very beneficial for Macey, as she has continually improved and will set many PR's this season.
Nicole Heinrich, Senior captain, is having her best summer of running yet. Always a promising runner, Nicole has been working very hard at staying healthy and keeping up consistent minutes to push herself and her teammates to great things. She is a very good captain, who despite many things, always finds encouraging and uplifting words for her teammates.
Ellie Bushar, Freshman, is setting a strong standard for her fellow freshmen and teammates. Ellie has been one of the most consistent runners on our team this summer. Not only does she get her runs in - working extremely hard in the process, Ellie keeps track of all her runs on her Week Report and does all of the other things necessary to keep improving.
Caroline Clements is another Freshman who is doing great things. Like Ellie, Caroline has run with us through our middle school Youngster program and has continued to grow and improve. She has a great attitude and loves to help her teammates grow and improve. At the same time, Caroline has developed a lot and has a bright future in her own running.
Congrats to all of you. Each of you symbolize what Panther XC is all about: dedication, hard work, caring about the team, and pushing yourself to fill your role on this team as best as possible.
Week 7 - Review
We are getting very close to the beginning of a new school year - I know, seriously?!. Which means a few things: 1) we are missing a lot of practice. 2) it is time to get real serious. 3) camp is coming up.
This past week was our worst of the summer. Much of the missing was legitimate - church, camps, vacations, etc... No matter what the reason, we need to be getting our runs in. Which leads us right to #2.
We have races coming up soon and we need to be in shape as we enter the next phases of our practice schedule (moving from Base to Pre-Competition). Our first time trial will be held the first week of August. Let's be ready.
And camp... We will be leaving next Weds. at 11:00am from PVHS. Start getting the things you need ready, get yourself physical and mentally ready, and prepare yourself to have a great time. Our captains have done a great job planning many activities and it is going to be a blast.
We had some awesome workouts this past week. Workouts that really pulled our team together. We want everyone of you to benefit from these workouts and bonding experiences... Be here! And keep up the great work!
This past week was our worst of the summer. Much of the missing was legitimate - church, camps, vacations, etc... No matter what the reason, we need to be getting our runs in. Which leads us right to #2.
We have races coming up soon and we need to be in shape as we enter the next phases of our practice schedule (moving from Base to Pre-Competition). Our first time trial will be held the first week of August. Let's be ready.
And camp... We will be leaving next Weds. at 11:00am from PVHS. Start getting the things you need ready, get yourself physical and mentally ready, and prepare yourself to have a great time. Our captains have done a great job planning many activities and it is going to be a blast.
We had some awesome workouts this past week. Workouts that really pulled our team together. We want everyone of you to benefit from these workouts and bonding experiences... Be here! And keep up the great work!
Sunday, July 13, 2014
Week 6 - I am Ironman...
Another solid week for the team. We our very proud of the hard work and consistent effort put in by so many of you; especially on a week that was so crazy. The captains did a great job of hosting practice for those that were in town, many of the girls who were at camps still were able to run a bit, and others who were off on vacations got some runs in as well.
I wanted to talk a little bit about a health topic that affects many of us a runners - iron levels. For a variety of reasons which I won't get into right now, iron levels in runners tend to be a bit lower than for others sometimes even to the point of anemia (there are many great articles about this topic online - do a little research). This is a problem for runners because lower iron/ferritin levels will lead to fatigue. One of the best things that each of us can do is try an incorporate more iron into our daily eating habits. To boost the amount of iron in your diet, try these foods: red meat, eggs (particularly the yoke), spinach and other leafy greens, dried fruits (prunes, raisins), iron-enriched cereals, beans and liver. In some cases an iron pill (or liquid form) is needed. It is very important to know what to and not to take your iron with. Vitamin C has been shown to help the absorption of iron, while Calcium blocks this absorption.
Those who have had lower levels of iron would tell you the significance of an iron-rich diet is to your body. I would encourage each of you to make a diet high in iron a regular part of your meal plans, and anyone who seems to be abnormally low on energy for an extended amount of time might want to go get iron levels checked at the doctor.
Now, back to other running stuff… Practice will be back to normal this week - 7:00 am at Washington Elementary (Mon-Thurs) with Friday at a location to-be-announced. And Tuesday after practice we will have running club. Unbelievably, we are less than a month out from school starting and our first meet will soon follow. If you haven't been as consistent in your running as you should be, it is not too late to start - but you must get going everyday and get your minutes in or you will not be reaching your goals and neither will our team!
I wanted to talk a little bit about a health topic that affects many of us a runners - iron levels. For a variety of reasons which I won't get into right now, iron levels in runners tend to be a bit lower than for others sometimes even to the point of anemia (there are many great articles about this topic online - do a little research). This is a problem for runners because lower iron/ferritin levels will lead to fatigue. One of the best things that each of us can do is try an incorporate more iron into our daily eating habits. To boost the amount of iron in your diet, try these foods: red meat, eggs (particularly the yoke), spinach and other leafy greens, dried fruits (prunes, raisins), iron-enriched cereals, beans and liver. In some cases an iron pill (or liquid form) is needed. It is very important to know what to and not to take your iron with. Vitamin C has been shown to help the absorption of iron, while Calcium blocks this absorption.
Those who have had lower levels of iron would tell you the significance of an iron-rich diet is to your body. I would encourage each of you to make a diet high in iron a regular part of your meal plans, and anyone who seems to be abnormally low on energy for an extended amount of time might want to go get iron levels checked at the doctor.
Now, back to other running stuff… Practice will be back to normal this week - 7:00 am at Washington Elementary (Mon-Thurs) with Friday at a location to-be-announced. And Tuesday after practice we will have running club. Unbelievably, we are less than a month out from school starting and our first meet will soon follow. If you haven't been as consistent in your running as you should be, it is not too late to start - but you must get going everyday and get your minutes in or you will not be reaching your goals and neither will our team!
Sunday, July 6, 2014
Week 5 - Recovery Week Coming Up!
We had a great week - even with many people gone for the holiday and other events, we had a strong showing at practice, the girls nearly hit their goal of 40 at practice (it would have happened had it not been for the holiday), and good workouts and minutes all around.
So now we move into our first major recovery week of the season. Usually we try to get a recovery week about every 4th week, but with our buildup we have been able to keep it going until now. But now… let's enjoy it. The purpose of a recovery week is obviously to recover. Most of you have been working very hard and consistently building up your minutes and workouts for the first 5 weeks of the season. So a recovery week will allow you body to adapt to this buildup you have had and rest the legs and mind a little as well. It is important that you still run during the recovery week - and workouts are posted over on the workout blog (found on the right column of this blog), but you will notice that the intensity and volume are way down for the week (even taking out a few of the afternoon runs for you Level 3's). Those that are going off to camp or vacations this week, follow the same guidelines we always have for those situations - do your very best to get the runs in, and if you can't just get some sort of run in. Everyone have a great week, enjoy it, push yourselves and your team, and look for updates from your captains about locations of practice and whatnot for this upcoming week. And be ready for some strong weeks coming up soon!
So now we move into our first major recovery week of the season. Usually we try to get a recovery week about every 4th week, but with our buildup we have been able to keep it going until now. But now… let's enjoy it. The purpose of a recovery week is obviously to recover. Most of you have been working very hard and consistently building up your minutes and workouts for the first 5 weeks of the season. So a recovery week will allow you body to adapt to this buildup you have had and rest the legs and mind a little as well. It is important that you still run during the recovery week - and workouts are posted over on the workout blog (found on the right column of this blog), but you will notice that the intensity and volume are way down for the week (even taking out a few of the afternoon runs for you Level 3's). Those that are going off to camp or vacations this week, follow the same guidelines we always have for those situations - do your very best to get the runs in, and if you can't just get some sort of run in. Everyone have a great week, enjoy it, push yourselves and your team, and look for updates from your captains about locations of practice and whatnot for this upcoming week. And be ready for some strong weeks coming up soon!
Sunday, June 29, 2014
Camp Update
Okay here are the main things we need worked out THIS WEEK - which means by Thursday, since we don't have practice Friday.
Remainder of Payment - your final payment for camp is due. The total is $85, so whatever you owe, you need to finish off paying.
Rides - we need to finish out our rides (we have three school suburbans - we need rides for 20 more athletes up and back from camp). Parents are more than welcome to come and stay with us throughout camp or for part, I just need to know ASAP who can give rides and how many can fit in vehicles.
Remainder of Payment - your final payment for camp is due. The total is $85, so whatever you owe, you need to finish off paying.
Rides - we need to finish out our rides (we have three school suburbans - we need rides for 20 more athletes up and back from camp). Parents are more than welcome to come and stay with us throughout camp or for part, I just need to know ASAP who can give rides and how many can fit in vehicles.
Week 4 - How Do I Have a Life With All This Running?!
Another solid week in the bag… can you believe we are moving into July and have one month of practice down?! Some of you have really been working hard and used the most of this summer to become a better runner; others, maybe we are missing a bit too much, not getting each run in, or struggling to balance all the aspects of our life.
So… I want you to take a look at this article about Josh Ward a runner from Davis. In this article, Josh talks about how he balances a very busy schedule (70 hours of work a week!) with getting in his runs. One of the main things I take from athletes like Josh is the setting of priorities. This is what we talked about in practice this week with our Green Sheets talking about priorities. We all have many things happening in life and many of them are great - especially running! So how do we get our runs in we we work, have church activities, have family events, chores, vacations and all that other stuff? The answer really is PRIORITIZE! What do you need to move around to get all of these things in? Is the answer to wake up earlier and get a chore done? Do I need to spend a little less time texting to get to bed on time so I can get up? Whatever it is for you… do it! Do it, so you can get to practice.
A runner I know won a race this winter and one of her prizes was a block with an inspiration quote thing on it that said, "Somewhere someone who is busier than you is running!" I really think this is true. Everyone is very busy. The true champions - the ones who want PR's, the ones who want Region and State Titles, the ones who want to become the very best they can be - are out running when they should be and taking care of things that get in the way so they can.
As a whole I think our team is doing very good at this; let's keep it up! We are seeing great things happening for our team.
A few quick words about next week:
(or the end of this coming week) - No team practice on the 4th of July. Meet together, race, whatever… but get your run in.
Then next week we have our UHSAA mandated "no coach week". This doesn't mean there isn't practice or you don't need to run. The workouts are posted, many of you will be meeting together; get your runs in.
Because of this, there is't Kids Club on the 8th of July - we'll tell everyone this Tuesday, but please spread the work around.
So… I want you to take a look at this article about Josh Ward a runner from Davis. In this article, Josh talks about how he balances a very busy schedule (70 hours of work a week!) with getting in his runs. One of the main things I take from athletes like Josh is the setting of priorities. This is what we talked about in practice this week with our Green Sheets talking about priorities. We all have many things happening in life and many of them are great - especially running! So how do we get our runs in we we work, have church activities, have family events, chores, vacations and all that other stuff? The answer really is PRIORITIZE! What do you need to move around to get all of these things in? Is the answer to wake up earlier and get a chore done? Do I need to spend a little less time texting to get to bed on time so I can get up? Whatever it is for you… do it! Do it, so you can get to practice.
A runner I know won a race this winter and one of her prizes was a block with an inspiration quote thing on it that said, "Somewhere someone who is busier than you is running!" I really think this is true. Everyone is very busy. The true champions - the ones who want PR's, the ones who want Region and State Titles, the ones who want to become the very best they can be - are out running when they should be and taking care of things that get in the way so they can.
As a whole I think our team is doing very good at this; let's keep it up! We are seeing great things happening for our team.
A few quick words about next week:
(or the end of this coming week) - No team practice on the 4th of July. Meet together, race, whatever… but get your run in.
Then next week we have our UHSAA mandated "no coach week". This doesn't mean there isn't practice or you don't need to run. The workouts are posted, many of you will be meeting together; get your runs in.
Because of this, there is't Kids Club on the 8th of July - we'll tell everyone this Tuesday, but please spread the work around.
Athlete of the Week - Week 3
Alex Hill and Josie Bushar were chosen as our Athletes of the Week for our 3rd week of the season. Following the standard we have set with our first two weeks, Alex and Josie have both been doing a great job at not only getting their runs in (where they are showing amazing improvements), but also filling out their Week Reports, Heart-Rate Tracking, and all the other things that make you have a successful summer.
Alex Hill, a Freshman, is one of the top Freshman ever to come through PV. One of his goals is to make Varsity this season. Although this will be a very difficult thing to accomplish, Alex is running very well and doing all of the things he needs to to make this goal a reality. He is a great example of setting a high standard for himself and going after it. We look forward to many great years of running from Alex.
Josie Bushar is a Sophomore in her 2nd year of XC. Through last year, Josie showed great dedication and improvement in her running. This summer she is coming out of the first month of the season in better shape than ever and really looks to be one of our top runners. She has a great attitude and spreads that to everyone on the team.
Congrats to Josie and Alex and keep up the good work!
Alex Hill, a Freshman, is one of the top Freshman ever to come through PV. One of his goals is to make Varsity this season. Although this will be a very difficult thing to accomplish, Alex is running very well and doing all of the things he needs to to make this goal a reality. He is a great example of setting a high standard for himself and going after it. We look forward to many great years of running from Alex.
Josie Bushar is a Sophomore in her 2nd year of XC. Through last year, Josie showed great dedication and improvement in her running. This summer she is coming out of the first month of the season in better shape than ever and really looks to be one of our top runners. She has a great attitude and spreads that to everyone on the team.
Congrats to Josie and Alex and keep up the good work!
Sunday, June 22, 2014
Week 3 - RRR!
Week 3 closes out our strongest week this summer. Not only did we achieve our highest minutes total this summer, we had our largest group to Friday's run, and we had GREAT weather!
I think it is very important that we think of the 3 R's that Coach Roberts talked to us about on Monday - Run, Record, Recruit. Each of these R's plays a vital role in our program.
Run: Obviously we need to be running! So each of us needs to ask, "How am I doing on running today?" Am I getting up to get to practice each morning? If so, great… If not, what is getting in the way of that? Not enough sleep, being lazy, feeling like you aren't fitting in? Whatever it is, you need to figure it out and decide how you can address the issue - it all comes down commitment and wanting to make yourself and your team better. To tell you the truth, my biggest difficulty is sleep. I love sleep! So waking up early each morning to run is tough for me. So what gets me out of bed? You! The team. I know that the team counts on me to be there and looks to my example. Hopefully these could be things that get you out to practice too because each of you are an important part of this team and we need you there and want you there.
Record: The Week Report… What is it's purpose? For you: tracking your progress, setting goals, figuring out why you are doing well or maybe struggling. For the coaches: tracking your progress and goals, creating your workouts, determining what is helping you or setting you back. And the same goes for your Heart Rate Tracking!
Recruit: The whole purpose of this is to increase our good times! If you are having fun, wouldn't you want others to have fun too? Quit being so selfish and share the fun!
So let me sum all this up with our team's goal from this week - 8000 minutes. 8000 minutes should be very easy to get with over 60 people on our team. So did we get it? Yes and No… we easily were over 8000 minutes - as a team we were probably well over 12000 minutes; but many missed a run or two, we haven't gotten as many recruits out as we should; and we probably had just over half of our runs recorded. So… did we get out goal? Nope… we ended up 22 minutes short. Bummer! Let's commit to the 3R's and go get it this coming week!
I think it is very important that we think of the 3 R's that Coach Roberts talked to us about on Monday - Run, Record, Recruit. Each of these R's plays a vital role in our program.
Run: Obviously we need to be running! So each of us needs to ask, "How am I doing on running today?" Am I getting up to get to practice each morning? If so, great… If not, what is getting in the way of that? Not enough sleep, being lazy, feeling like you aren't fitting in? Whatever it is, you need to figure it out and decide how you can address the issue - it all comes down commitment and wanting to make yourself and your team better. To tell you the truth, my biggest difficulty is sleep. I love sleep! So waking up early each morning to run is tough for me. So what gets me out of bed? You! The team. I know that the team counts on me to be there and looks to my example. Hopefully these could be things that get you out to practice too because each of you are an important part of this team and we need you there and want you there.
Record: The Week Report… What is it's purpose? For you: tracking your progress, setting goals, figuring out why you are doing well or maybe struggling. For the coaches: tracking your progress and goals, creating your workouts, determining what is helping you or setting you back. And the same goes for your Heart Rate Tracking!
Recruit: The whole purpose of this is to increase our good times! If you are having fun, wouldn't you want others to have fun too? Quit being so selfish and share the fun!
So let me sum all this up with our team's goal from this week - 8000 minutes. 8000 minutes should be very easy to get with over 60 people on our team. So did we get it? Yes and No… we easily were over 8000 minutes - as a team we were probably well over 12000 minutes; but many missed a run or two, we haven't gotten as many recruits out as we should; and we probably had just over half of our runs recorded. So… did we get out goal? Nope… we ended up 22 minutes short. Bummer! Let's commit to the 3R's and go get it this coming week!
Athlete of the Week - Week 2
Congrats to Meskerem Stucki and Spencer Rodack on earning the Athlete of the Week for Week 2.
Meskerem came to our team at the end of the XC season nearly 2 years ago. Right away she showed signs of a great runner. During the next two years, Meskerem has really developed as a runner and a great young lady. She is the team's biggest (and loudest) supporter. And this summer, she has really taken on the role of top runner as she pushes the workouts and encourages all of her teammates!
Spencer is new to our team this year, but has already shown his commitment and dedication as he put in a very solid week - not only getting his runs in, but also completing his Week Report and pushing himself to be better with solid goals.
Congrats to Both Spencer and Meskerem on their hard work and commitment to PVXC!
Meskerem came to our team at the end of the XC season nearly 2 years ago. Right away she showed signs of a great runner. During the next two years, Meskerem has really developed as a runner and a great young lady. She is the team's biggest (and loudest) supporter. And this summer, she has really taken on the role of top runner as she pushes the workouts and encourages all of her teammates!
Spencer is new to our team this year, but has already shown his commitment and dedication as he put in a very solid week - not only getting his runs in, but also completing his Week Report and pushing himself to be better with solid goals.
Congrats to Both Spencer and Meskerem on their hard work and commitment to PVXC!
Sunday, June 15, 2014
Week 2 Update and Level Progression
Our 2nd week of practice has come to a close and we saw many great gains from our team. Almost all of our athletes who have come out to practice are still coming out, more athletes are reporting their workouts on the Week Report and a few have even started their Heart Rate Tracking. Just a reminder that all of things are critical to your improvement. And we really appreciate those who are taking the time to commit to improving themselves and our team. Your workout minutes for this week (Week 2) need to be updated by Sunday afternoon - and then after setting your goals for next week, you may clear off workouts on Monday (to make sure Coach has updated everything).
We still have about 5 spots left for High Altitude Camp - so talk with the coaches if you would like to fill in one of those spots. The final $35 (total of $85) for camp will be due the first week of July.
Kids' Club has been a great success! Thanks to each of you for your leadership and example to the kids you are working with. And thanks to those who are bringing treats… a reminder to those who haven't, please sign up to bring treats one day.
Finally, now that we are starting to get in a little better shape, you are going to have the opportunity to push yourself a little bit more. This is a great time to start to work up from the Beginner Level of workouts to Level 1 - when are you ready for this? Well, the best answer is when you can run a week or so of Beginner without walking. To progress between Levels, talk to the coaches, see what they think, what would be good about it, if you are ready for it. And then, when the time is right, jump back and forth between Levels for a week or two until you are fully ready to move to the next Level. Remember, right now the most important thing is to stay healthy - and to stay healthy you need to find that balance between running enough (consistently, 6 days a week) and not pushing too hard too early, you need to take care of your body with healthy food and good amounts of water, and enough sleep, stretching and rolling, and a positive attitude.
We are proud of how all of you are doing - keep it up!
p.s. Still waiting for someone to know all the names!
We still have about 5 spots left for High Altitude Camp - so talk with the coaches if you would like to fill in one of those spots. The final $35 (total of $85) for camp will be due the first week of July.
Kids' Club has been a great success! Thanks to each of you for your leadership and example to the kids you are working with. And thanks to those who are bringing treats… a reminder to those who haven't, please sign up to bring treats one day.
Finally, now that we are starting to get in a little better shape, you are going to have the opportunity to push yourself a little bit more. This is a great time to start to work up from the Beginner Level of workouts to Level 1 - when are you ready for this? Well, the best answer is when you can run a week or so of Beginner without walking. To progress between Levels, talk to the coaches, see what they think, what would be good about it, if you are ready for it. And then, when the time is right, jump back and forth between Levels for a week or two until you are fully ready to move to the next Level. Remember, right now the most important thing is to stay healthy - and to stay healthy you need to find that balance between running enough (consistently, 6 days a week) and not pushing too hard too early, you need to take care of your body with healthy food and good amounts of water, and enough sleep, stretching and rolling, and a positive attitude.
We are proud of how all of you are doing - keep it up!
p.s. Still waiting for someone to know all the names!
Athletes of the Week - Week 1
This season, PVXC will be honoring Athletes of the Week beginning with our first week of summer practice. Our first Athletes of the Week were both chosen for their dedication to the team and commitment during this first week of practice.
Cameron Brown is a Senior and Captain of the boys' team. Not only has Cameron had a great week of running, but has set the standard for filling out his Week Report and tracking his Heart Rate while at the same time encouraging others to do their reports as well. PVXC looks forward to a strong year of leadership and running from Cam.
Brianna Esplin, Junior, is working her way back from a year-long absence from running because of injury. She has brought a great attitude to the team and is demonstrating a commitment to tracking her runs on her Week Report and setting goals that will improve her and the team.
Congratulations to Cam and Brianna.
Saturday, June 7, 2014
Week 1... Down!
Our first week of XC has finished up and it was a great one! We had a largest turnout ever for our first day, and most came again (which is always a bonus!). We had our first day of Kids' Club, and it was packed with over 300 K-8th Graders.
A couple reminders:
High Altitude Camp - your first $50 is due June 10th (total is $85 if you want to just pay it all). Please get your money to Coach Holt soon! If your not sure if you should go, talk to someone who has gone. Camp is a blast and you will love bonding with your team.
Week Report - many of you need to fill out your Week Reports for this past week. They need to be done by Sunday afternoon. If you don't know how to do it... Look over to the right and find the link, go to it, take one of the tabs that doesn't have a name on it, rename it, and add your info.
Heart Rate - over in the right, you will also see the link for the Heart Rate Tracking. Please start taking yours.
This next week, we will be heading into Week 2 of our XC season. Some of you will find that you are starting doubles (a second run for the day) once or twice a week. You might also see your minutes increasing a little bit as you get into better shape. Everyone keep up the great work... We have seen great progress from many of you, even in just one week! Remember your other assignment: get someone else out to practice! Enjoy your weekend and see you Monday at 7:00 at Washington Elementary where we will be announcing our first Athlete of the Week!
Thursday, May 22, 2014
A Little Down Time? Read a Few Articles...
Missing running on your break? Getting antsy for XC? Get your fix by reading a few articles and starting to set some goals for next year.
I'm stoked for the upcoming season! What about you?
Wednesday, May 14, 2014
Most Outstanding Athlete - Byron Warby
Congratulations to Byron Warby
PVHS Most Outstanding Male Athlete
2013-'14
PVXC is proud to add Byron Warby to the long list of Panther harriers who have earned the Pine View HS Most Outstanding Athlete award including Micheal Finch ('13), Tyson Boyer ('12), Trevor Thompson ('11). Wow... 4 straight!
Summer Information!
Lots of stuff going on as we get ready for summer!
XC Practice: Starts up on June 2nd at 7:00 at Washington Elementary - check out the summer info sheet.
Summer Running Club: PVXC is hosting its 5th Annual Summer Running Club for students in the upcoming grades of K-8th - for more info, check out the Summer Running Club flyer AND bring the Disclaimer to the first day of club, signed. The cost of the club is $10 (payable at PVHS or at the first day of club) and covers a shirt and treats after each club date.
XC Practice: Starts up on June 2nd at 7:00 at Washington Elementary - check out the summer info sheet.
Summer Running Club: PVXC is hosting its 5th Annual Summer Running Club for students in the upcoming grades of K-8th - for more info, check out the Summer Running Club flyer AND bring the Disclaimer to the first day of club, signed. The cost of the club is $10 (payable at PVHS or at the first day of club) and covers a shirt and treats after each club date.
Tuesday, April 15, 2014
2014-2015 PHYSICALS and PARENT MEETING
Athletes and Parents...
Physicals for the 2014-15 school year will be held at PVHS Weds. April 23rd
5:45pm
bring - pre-physical paperwork (signed and filled out!)
$20 (donated back to team!)
All athletes must have this done. So get it done NOW!
2014-15 XC PARENT MEETING
April 30th
6:00pm
PVHS (lecture hall or Coach Holt's room)
PLEASE PLAN ON ATTENDING
Wednesday, February 19, 2014
Track Starting!
Track is beginning on Feb.18th!
Meet at PVHS track each day after school at 3:00.
We will be preparing (having clinics) for our PV Decathlon which will take place Feb. 24th-28th.
Parent Meeting will be taking place Wed., Feb 26th @ 5:30
We will be getting our paperwork, schedules, and discussing ways parents can get involved in the program... PLEASE PLAN ON ATTENDING!
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