July 13-18 (Week 7)

REGISTERMYATHLETE MUST BE COMPLETE TO COME TO PRACTICE THIS WEEK! PHYSICAL MUST BE COMPLETE BY FRIDAY TO COME TO CAMP!

Another solid week down culminating with a great run-a-thon. Congrats to the black team who ran 95 1/2 miles; just edging out the Maroon team who had 94 3/4 miles. Thanks to the committee and captains for putting it all together, thanks for everyone coming and participating, and thanks for the parents who brought treats to help us stay cool! If you have sponsors, bring your paperwork to practice ASAP. And if you still want to get sponsors, go for it! Talk to Coach Holt about the money you collected and where you can use it. Our next big activity will be High Altitude Camp (and it is coming up quick so please make sure you read about it below and help get all the things done that we need to through this week).

Purpose of the Week's Workouts: This week's workouts will have a long run, some hill work, and (back by popular demand) a 15min test to gauge our progress so far and help us get times for our next set of workouts as we move toward longer Critical Velocity (CV) intervals.

This Week's Schedule:
We will meet this week Mon, Tues, Thurs, and Friday at Washington Elementary at the usual 7:00a. Our long run will be Wednesday... for this we will meet at the Southern Parkway Exit for Warner Valley at 6:30a. We'll get a nice dirt road to cruise on and a little bit cooler temps by meeting earlier. On Saturday, those who would like, will travel to Pine Valley for a run with Snow Canyon HS. Time and meeting place will be announced. But we will need some people to drive (it would be great if we had a few parents who would like to drive - come up, run with us - or just enjoy the cool mountain morning - and then bring us back down. Please let us know by replying to the Remind text if you can.

Weekly Challenge:
Still amazed at how many of us don't know our teammates... this week, get to know everyone on the team's names.

Minutes:
Please use this form and update your minutes and set a goal for yourself for this coming week (the more specific the goal the better) - and catch up any weeks you might have missed. This is how we will earn our minutes awards for the season.

Book Club:
Tuesday after morning practice. Please plan on sticking around and participating. We have just a couple chapters left...

Other Stuff:
If you haven't done these things yet, please do:

• registermyathlete - get it done! Go to registermyathlete.com and complete - MUST BE COMPLETED THIS WEEK TO CONTINUE TO COME TO PRACTICE! 
• PHYSICAL - get your physical scheduled and done ASAP (pick up the paperwork at practice)
• PHYSICAL AND REGISTERMYATHLETE MUST to be complete by July 17th to be able to go to camp!
• if you haven't looked at the Parent/Athlete Meeting slides, please do - this is in place of our Parent Meeting we usually have.
• take a look at the 2020 schedule and start making some plans - we are still in a little flux with some of the meets - WE WILL PROBABLY BE CHANGING THE MEET TO WEBER (they have changed the date, and I don't think we'll be able to attend).

Upcoming Events (CAMP INFO):

High Altitude Camp: July 27th-30th at Pine Lake, near Bryce Canyon (THIS IS A LOCATION CHANGE). Please keep healthy, wear masks, and try and limit exposure so we can hold our camp. We leave on Monday and camp at a national forest campground and return on Thursday. At camp, we work on team building, run, have classes, do a ton of fun activities, and all sorts of stuff.
- Cost for camp is $90 - cash or Venmo to @Dave-Holt77 by Friday.
- Rides: We have to get rides solidified by Friday. Parents who may be able to drive up on Monday (around noon) and/or back on Thursday (around 10a), and any parents who may want to stay at camp for any/all of the time, please contact Coach Holt (via remind text or email david.holt@washk12.org) asap.
- Tents: We will need more tents this year to allow for smaller group size. We need a count of tents by Friday as well.

Youth Summer Running Club Challenge #7:

This week our challenge is not going to be a running challenge, but we encourage you to keep going out and getting a run in a few time this week. A big part of a healthy life is what you eat and drink. To keep healthy, it is important to eat a lot of fruits and vegetables and limit the sugary treats you eat. It is also very good for your body to drink a lot of water and limit your sugary drinks like soda. Your Challenge #7 is to write down all the food and drink you have for one day this week, then look at it with a parent and talk about how you are doing. When you talk with your parent, you might see that you did very well and had only a little bit of snacks and ate and drank pretty healthy. Or maybe you see that you had more treats than you should. After looking at how you did, see if there are areas you can improve to keep yourself healthy.

Remember, we are doing this in place of our usual summer club. If you are able to do 8 of our 10 weekly challenges you will earn a special award. And if you complete your summer marathon of 26.2 miles, you'll earn your certificate. So use the links below to keep track of your progress and keep up the good work!

Summer Marathon Mileage Card

Weekly Challenge Chart

PVXC Thought of the Week: 
"Usually, injuries and illnesses occur when we are lost in time and least capable of being in the moment. Perhaps injuries, illnesses, and failures are sometimes our bodies' way of telling us that it's time to refocus our attention."
-Shawn Green

July 6-11 (Week 6)

Great job to all of you who came out to practice during Captains' Week and showed that you are really working on your commitment to self and team.

Purpose of the Week's Workouts: This week's workouts will have us building back up our minutes and hitting a couple good workouts. We will combine our long run with a hill workout - here we go Sand Hill! - and we will continue to build our Pace Work on Thursday.

This Week's Schedule:
We'll keep having practice at Washington Elementary Monday through Thursday this week at 7:00a. On Friday we will have our Run-a-Thon at Sullivan Park. We will begin at 10:00a (so plan on meeting at 9:45a) and go until 10:00p. You will have three assigned times to run where you and a small group of teammates will take turns running a mile (relay style) for about 2 hours. Please know what times you will be able to run, try to have work off, and try and attend as much of the day as possible. During times that your group is not running, we will play games, eat and just hang out. The Run-a-Thon is also an opportunity to raise some money to help you pay for XC things. Info on this will be passed out at practice on Tuesday.
Saturday run on your own or make your own group run.

Weekly Challenge:
At least twice this week, take 5 minutes and spend time meditating and working on strentghening the mind like we've been reading about in our book

Minutes:
Please use this form and update your minutes and set a goal for yourself for this coming week (the more specific the goal the better) - and catch up any weeks you might have missed. This is how we will earn our minutes awards for the season.

Book Club:
Tuesday after morning practice. Please plan on sticking around and participating.

Other Stuff:
If you haven't done these things yet, please do:

• registermyathlete - get it done! Go to registermyathlete.com and complete - MUST BE COMPLETED THIS WEEK TO CONTINUE TO COME TO PRACTICE!
• PHYSICAL - get your physical scheduled and done ASAP (pick up the paperwork at practice)
• PHYSICAL AND REGISTERMYATHLETE MUST to be complete by July 17th to be able to go to camp!
• if you haven't looked at the Parent/Athlete Meeting slides, please do - this is in place of our Parent Meeting we usually have.
• take a look at the 2020 schedule and start making some plans - we are still in a little flux with some of the meets - WE WILL PROBABLY BE CHANGING THE MEET TO WEBER (they have changed the date, and I don't think we'll be able to attend).

Upcoming Events:

- Run-a-thon: Friday. We will follow the format we implemented last year of a 12 hour relay from 10:00a ('ish) to 10:00p ('ish) at Sullivan Park. Each athlete will have 3 two hour blocks and the final dash-for-cash hour assigned to attend. We will have pizza for dinner and treats and activities throughout the day. This is a great team building activity and also an opportunity to raise some money to help cover any of your XC costs.

- High Altitude Camp: July 27th-30th at Deer Haven Campground on Cedar Mountain. We are still planning on camp for now. (Please keep healthy, wear masks, and try and limit exposure so we can hold our camp.) Cost for camp is $90 (don't pay yet). We leave on Monday and camp at a national forest campground on Cedar Mountain and return on Thursday. At camp, we work on team building, run, have classes, do a ton of fun activities, and all sorts of stuff. We want everyone to attend. To do this, we will need to stay healthy and make some plans for rides and chaperones. Parents who may be able to drive up on Monday (around noon) and/or back on Thursday (around 10a), and any parents who may want to stay at camp for any/all of the time, please contact Coach Holt (via remind text or email david.holt@washk12.org) asap. Athletes, we need an initial count for planning purposes Monday at practice, so please discuss this with parents and see where you stand (as well as your t-shirt size).

Youth Summer Running Club Challenge #6:

One of our favorite games to play at club is realy races. So this week we are going to challenge you to create a relay race. You're going to need a couple friends or family members to join you, so go recruit some people. Your Challenge #6 is to create a relay race with some friends or family members. It doesn't matter how long your race is or how many people you have in it, just get a group together and have each person run a segment (what we call a "leg"). Maybe you want to run it a couple times and try and beat your time. Or maybe if you have enough people, have two teams and race each other. Whatever you do, just get out and have some fun with a few other people.

Remember, we are doing this in place of our usual summer club. If you are able to do 8 of our 10 weekly challenges you will earn a special award. And if you complete your summer marathon of 26.2 miles, you'll earn your certificate. So use the links below to keep track of your progress and keep up the good work!

Summer Marathon Mileage Card

Weekly Challenge Chart

PVXC Thought of the Week: 
"an old Zen saying, 'Before enlightment, chop wood, carry water; after enlightenment, chop wood, carry water.'"
-Shawn Green quoting a Zen saying
Chop wood, carry water... what does it mean? It means you take care of the basics. You get wood for your fire and you get water to drink and cook with. When do you do these things? All the time. You do it while you are learning and you do it after you have learned. You always take care of the basics because those are the things that lead to being your best self. What are the "Chop Wood"s and "Carry Water"s for us in our running and in our lives? It might be a good practice to identify those things and (re)evaluate how each of us are doing on them and what one might do to become more focused on doing them better.

June 29-July 4 (Week 5)

We continue to really put together a great foundation for the season. Those who are coming to practice on a consistent basis are showing great signs of improvement and growth. Last week was a tough and important one and you are all just continuing to push yourself and improve.

Purpose of the Week's Workouts: This week's workouts will be a recovery week. Our minutes will drop just a little bit, and although we will still have a couple workouts, the overall intesity of the week will be down a little. Use this time to focus on letting yourself physically and mentally recover a bit. Look back at last week's ideas of sleep, post-run recovery of ice and rolling, and yoga and see if you can improve a bit on each of them.

This Week's Schedule:
We'll keep having practice at Washington Elementary Monday through Thursday this week at 7:00a. Our Friday location will be announced later in the week. Saturday run on your own or make your own group run.

Weekly Challenge:
Let's keep a focus on recovery... Last week we shared our yoga routine. This week, take 20 minutes to do yoga at least once. Use the time to help yourself get connected more to your body and mind.

Minutes:
Please use this form and update your minutes and set a goal for yourself for this coming week (the more specific the goal the better) - and catch up any weeks you might have missed. This is how we will earn our minutes awards for the season.

Book Club:
This week will be kind of a catch up week for our book. So get any sections you need to and read through them and we'll get back to our discussion next week.

Other Stuff:
If you haven't done these things yet, please do:

• registermyathlete - get it done! Go to registermyathlete.com and complete.
• PHYSICAL - get your physical scheduled and done ASAP (pick up the paperwork at practice)
• PHYSICAL AND REGISTERMYATHLETE MUST to be complete by July 17th to be able to go to camp!
• if you haven't looked at the Parent/Athlete Meeting slides, please do - this is in place of our Parent Meeting we usually have.
• take a look at the 2020 schedule and start making some plans - we are still in a little flux with some of the meets - WE WILL PROBABLY BE CHANGING THE MEET TO WEBER (they have changed the date, and I don't think we'll be able to attend).

Upcoming Events:

- McFarland Presentation: Monday at 1:30-3:00 or 3:30-5:00. For those that have preregistered and paid. YOU MUST WEAR A MASK. Please plan on arriving a few minutes early to Desert Hills HS for check in.

- Run-a-thon: date TBA, but coming up soon. We will follow the format we implemented last year of a 12 hour relay from 10:00a ('ish) to 10:00p ('ish) at Sullivan Park. Each athlete will have 2 two hour blocks and the final dash-for-cash hour assigned to attend. We will have pizza for dinner and treats and activities throughout the day. This is a great team building activity and also an opportunity to raise some money to help cover any of your XC costs.

- High Altitude Camp: July 27th-30th at Deer Haven Campground on Cedar Mountain. We are still planning on camp for now. (Please keep healthy, wear masks, and try and limit exposure so we can hold our camp.) Cost for camp is $90 (don't pay yet). We leave on Monday and camp at a national forest campground on Cedar Mountain and return on Thursday. At camp, we work on team building, run, have classes, do a ton of fun activities, and all sorts of stuff. We want everyone to attend. To do this, we will need to stay healthy and make some plans for rides and chaperones. Parents who may be able to drive up on Monday (around noon) and/or back on Thursday (around 10a), and any parents who may want to stay at camp for any/all of the time, please contact Coach Holt (via remind text or email david.holt@washk12.org) asap. Athletes, we need an initial count for planning purposes Monday at practice, so please discuss this with parents and see where you stand (as well as your t-shirt size).

Youth Summer Running Club Challenge #5:

In a usual summer, this is our off week of running club. So this week, we are going to take advantage of the time to try and get you some of your miles toward your summer marathon. Your Challenge #5 is to run longer than you have all summer. If you've run for 1 mile, try and run 1 1/2 miles; if you've run for 10 minutes, try and run for more. Get some extra miles in and work toward getting 26 in for the summer. 

Remember, we are doing this in place of our usual summer club. If you are able to do 8 of our 10 weekly challenges you will earn a special award. And if you complete your summer marathon of 26.2 miles, you'll earn your certificate. So use the links below to keep track of your progress and keep up the good work!

Summer Marathon Mileage Card

Weekly Challenge Chart

PVXC Thought of the Week: 
"It made me a better player. It's helped to make me a better person, not think about what you should or shouldn't have done. Just take this moment in from of you. Focus on that."
-Shawn Green
in an article discussing his use of meditation and focus

Meet McFarland USA

As many of you have heard, we have the exciting opportunity to meet some of the real members of the McFarland XC team that the movie McFarland USA is based on. Coach Fielding at DH has been putting in tons of work to get this figured out with all the Covid rules. So we finally have some info:

Date: Monday, June 29th
Time: 1:30-3:00 or 3:30-5:00 (they will do their very best to put you into the session of your choosing)
Location: Desert Hills HS
Cost: $20 (Venmo @Dhillsrunningclub MUST BE PAID BY SATURDAY EVENING!)
Masks will be required (please bring your own if possible)

I HAVE TO TURN IN A LIST OF NAMES AND WHICH SESSION YOU WOULD LIKE TO ATTEND - SO PLEASE SOLIDIFY YOUR PLANS AND BE READY TO TELL ME TOMORROW (FRIDAY) at practice (or for those who may not be at practice or are Youngesters or community/family, let me know via email at david.holt@washk12.org)

Remember family, friends, community members are all invited to attend. If you didn't put down your intial request to attend, that is okay... that was just to get an idea of numbers, you can still attend if you pay and tell me tomorrow.

June 22-27 (Week 4)

Get ready for the temps to warm up. Looks to be a bit warmer both in the mornings and the afternoons this week. So make sure you are drinking plenty of water - should be 100+ oz. a day.

Purpose of the Week's Workouts: This week's workouts will see a continued build up of minutes (and miles) as well as some Pace and Hill work. It is a pretty big week, but we will follow it up with a recovery week next week and cut the minutes down a bit. Right in these few weeks is when we often see injuries creeping in, so do the things that will keep you healthy. We mentioned drinking water (so important to keep hydrated throughout the day). Also, make sure you are icing - ice cupping/massaging after each run can really help lessen the swelling taking place in the body after runs. Massage with a roller (like a stick or a foam roller) - keep the legs loose and clear out the junk that builds up in them. Incorporate yoga into your weekly routine - we like to use this routine, it helps loosen and stretch tired muscles and provides a great way to check in on your body. Another huge thing that gets neglected during our crazy summer months is sleep - GET TO BED EARLIER! Each of you should be getting 8 hours of sleep each night (naps are nice, but aren't as helpful as a good night's sleep). Evaluate your own schedule and see what you can do to improve your sleep. Like everything we talk about, its up to you to implement these suggestions. If you really want to improve your running and be more committed to the team, then you will take steps to improve in each area of weakness.
One more thing on this week. We will start to introduce doubles (a second run for the day) a couple times this week. These will be Regen Runs where the purpose is to allow the legs some regenration. They will be short (15mins) and just two times this week. Levels 2, 3 and 4 should get these runs in. These runs are optional for Level 1. We are starting these doubles now to start working on running in the heat. Eventually, much of our practice will be held after school in the heat, so we want to slowly start acclimating to the high temps. These runs are planned for Tues and Thursday, but look at your schedule and move them if you need to (maybe you have work some day or a family trip or something). Also, we would suggest doing these runs sometime between 2:00p and 5:00p (if you can) so that you are getting that heat acclimation. Of course, do them in an area that is safe and you can get hydration if needed and stop if needed (maybe a few laps around your block so you can stop off and get a drink or soak in the hose). Try to run with someone if possible. And always let someone know when and where you are going, so they can watch out for you to get back safely.

This Week's Schedule:
This week, we'll keep having practice at Washington Elementary Monday through Friday this week at 7:00a. On Saturday we will have our long run, so we would like to meet together to do it. We will meet at Sullivan Park at 7a on Saturday and then do a short carpool up the Dam Road to do our run on a dirt road. Weights on Tuedays and Thursdays after our run, we will go (as a team) over to PVHS and spend 30mins in the weight room going through our routing (please do your best to build this into your schedule). Afternoon runs (see explanation above) on Tues and Thursday on own.

Breakfast with Beattie! Wednesday after practice for the girls and Friday after practice for the boys.

Weekly Challenge:
Many of us are struggling to read our book. So let's make that the challenge... Read this week's section of the book and be ready to contribute to the discussion on Tuesday.

Minutes:
Please use this form and update your minutes and set a goal for yourself for this coming week (the more specific the goal the better) - and catch up any weeks you might have missed. This is how we will earn our minutes awards for the season.

Book Club:
We will be discussing this week's pages on Tuesday at practice.

Other Stuff:
If you haven't done these things yet, please do:

• registermyathlete - get it done! Go to registermyathlete.com (the registration part needs to be done this week - physical and fees can be completed later)
• if you haven't looked at the Parent/Athlete Meeting slides, please do - this is in place of our Parent Meeting we usually have.
• take a look at the 2020 schedule and start making some plans - we are still in a little flux with some of the meets (particularly travel meets).

Youth Summer Running Club Challenge #4:

Normally, this week would be our first race of summer club. So this week, our challenge is going to get you running a little faster, and we'll do it twice. Your Challenge #4 is to find a good safe area that you can run (like around your block or at a park), and run around it as fast as you can (like a race). Time it if you can (wear a watch, or have someone else time you). Then later in the week, run the same course and see if you can improve your time.

Remember, we are doing this in place of our usual summer club. If you are able to do 8 of our 10 weekly challenges you will earn a special award. And if you complete your summer marathon of 26.2 miles, you'll earn your certificate. So use the links below to keep track of your progress and keep up the good work!

Summer Marathon Mileage Card

Weekly Challenge Chart

PVXC Thought of the Week: 
"Before that season, I wasn't even aware that a little man was ever on my shoulder, chattering and interfering. How would I know? Until I achieved separation from the mind, I'd known nothing but chattering."
-Shawn Green
It's in this week's reading... we'll talk about it on Tuesday.

June 15-20 (Week 3)

Hopefully we will be saying this a lot... another great week of practice. We want to welcome our new teammates and continue the challenge to everyone to bring some new to practice this week. Also, thanks to everyone that helped at the carwash for Mrs. Moody's family. You guys are really a great crew.

Purpose of the Week's Workouts: This week's workouts are designed to help us continue to build up a mileage (minutes) base. We like to call this time the Foundation because, as with all things build to stand the test of time and hold a lot of weight, the stronger the Foundation you create right now, the more you will be able to build on it as we continue through the year and years to come. This week, this will include a longer run (with some intro to tempo) and an introduction to Pace Work - a workout where we include shorter intervals of varying paces to help you strengthen your aerobic fitness.

This Week's Schedule:
This week, we'll keep having practice at Washington Elementary Monday through Thursday and on Friday, we will meet at Confluence Park (2099 S Convention Center Dr, St. George). Each day we will meet at 7:00a. Weights on Tuedays and Thursdays after our run, we will go (as a team) over to PVHS and spend 30mins in the weight room going through our routing (please do your best to build this into your schedule).

Team Goal Setting Party on Tuesday at noon! We will swim and have lunch. Please do everything you can to come. (And this would be a great way to introduce a friend to XC.)
Food assignments (if you can):
Freshmen - treat
Sophomores - chocolate milk
Juniors - salad and ranch
Senior boys - chips
Senior girls - hamburger buns

Weekly Challenge:
Each week we ask you to report for minutes from the past week. Please use this form and update your minutes and set a goal for yourself for this coming week (the more specific the goal the better) - and catch up any weeks you might have missed. This is how we will earn our minutes awards for the season. So your challenge this week is to record your minutes from the past week and set a new goal for yourself for this coming week.

Book Club:
We will be discussing this week's pages on Tuesday at practice.

If you haven't done these things yet, please do:

• registermyathlete - get it done! Go to registermyathlete.com (the registration part needs to be done this week - physical and fees can be completed later)
• if you haven't looked at the Parent/Athlete Meeting slides, please do - this is in place of our Parent Meeting we usually have.
• take a look at the 2020 schedule and start making some plans - we are still in a little flux with some of the meets (particularly travel meets).

Youth Summer Running Club Challenge #3:

Thanks to the Youngesters (grades K-8th) and parents who posted pics and tagged @pvxctrack of last week's challenge of racing the obstacle course and 40 meter dash over at Hell Hole Park! It looked like quite a few of you went out had a great time..
This week, we'll send you over to another park for your challenge. Your Challenge #3 is to go to Sullivan Park and run on the grass around some of the soccer fields - running on grass is what XC is all about! It is a different kind of running and pretty fun to feel the soft grass under your feet. So, go run a few laps around some of the soccer fields and see if you can run for 10 minutes or even more.  If you aren't able to make it to the park, don't worry, go any other place nearby that has a bit of grass and run around for a few minutes.

Remember, we are doing this in place of our usual summer club. If you are able to do 8 of our 10 weekly challenges you will earn a special award. And if you complete your summer marathon of 26.2 miles, you'll earn your certificate. So use the links below to keep track of your progress and keep up the good work!

Summer Marathon Mileage Card

Weekly Challenge Chart

Also,

T-Shirt Order Form - The kids like the shirts and we are able to make a few dollars as a fundraiser for our program for each shirt... If you would like to order T-Shirts this year, please fill out the order form and Venmo $10 per shirt to @Dave-Holt77 by Monday, June 15th.

PVXC Thought of the Week: 
"I used to believe that the goal of meditation was to stop thoughts. But as I did my work off the tee, I learned that... [r]ather than stopping thoughts, meditation is about shifting one's awareness out of thought by focusing attention on something else."
-Shawn Green
It's in this week's reading... we'll talk about it on Tuesday.

June 8-13 (Week 2)

An excellent first week of practice... As coaches, our three favorite things we noticed: 1) the number of younger runners coming out (Freshmen and new Sophies - way to go, it's great to have you coming out! Keep at it, even as it is a little tough; you can do this.). 2) the consistency in our numbers - nearly everyday, everyone kept coming out (this is what will make our program strong and each of you individually strong - consistent practice). 3) the effort given by everyone - Friday was a good example, the fast finish at the end was tough, but everyone was giving a good effort and pushing themselves and each other. Great things to come for sure!
(A lot of info this week... please look through it all)

Purpose of the Week's Workouts: This week's workouts are designed to help us continue to build up a mileage (minutes) base. We like to call this time the Foundation because, as with all things build to stand the test of time and hold a lot of weight, the stronger the Foundation you create right now, the more you will be able to build on it as we continue through the year and years to come. This week, this will include a longer run (with some intro to tempo) and a baseline test to help us giv you some paces for workouts as we continue to get in shape.

This Week's Schedule:
This week, we'll keep having practice at Washington Elementary Monday through Thursday and on Friday, we will meet at the Middleton Park (780 N 1700 E). Each day we will meet at 7:00a. We will also introduce weights this week. On Tuedays and Thursdays after our run, we will go (as a team) over to PVHS and spend 30mins in the weight room going through our routing (please do your best to build this into your schedule).

Weekly Challenge:
This week, reach out to three people and see if you can get them to come with you to practice. To help convince them, you will need to share with them why you come do this running thing. So, take a few minutes and ponder on why you participate with PVXC. Then share those thoughts with 3 others, invite them to come to practice (share specific time and place), and offer ride to get them there. Let's share this thing we enjoy with others we care about.

Book Club:
Last week we introduced you to the author of some reading we will be doing... if you haven't yet watched the video from last week, please do. And then take a little time (really it won't be too much) and read the section we picked up at practice. We will be discussing it on Tuesday at practice.

If you haven't done these things yet, please do:

• if you haven't looked at the Parent/Athlete Meeting slides, please do - this is in place of our Parent Meeting we usually have at the end of the school year.
• take a look at the 2020 schedule and start making some plans - we are still in a little flux with some of the meets (particularly travel meets).
• Report your minutes - even if you haven't been running much (or at all), go to this form and update your minutes and set a goal for yourself for this coming week (the more specific the goal the better) - and catch up any weeks you might have missed. 
• Also some things to help you out - it would be great if you start to incorporate the lunge matrix, leg swings and SAMs into your daily workout routine. These are great strengthening exercises that will help you get and stay healthy and injury free. 
• Lunge Matrix video
• Leg Swings video
• SAM video
• Now about this stuff, why do them? No doubt, some of us who know this stuff realize the benefits of these exercises and others aren't so sure about them. Like everything in life, you won't really do a great job with them until YOU buy in. So until you start to realize the benefits of these exercises, maybe you'll just take my word for it - these will help you be stronger; a stronger runner is a healthier runner; a healthier runner is a faster runner...

Youth Summer Running Club Challenge #2:

So, we know at least of few of our Youngesters (grades K-8th) participated in our first challenge from last week. Hopefully it gave you a chance to spend some time with a friend and get out and run a little.
This week, we are going to give you another challenge. The new park in Washington (Hell Hole or whatever name the city has decided to call it) at the bottom of the Washington Parkway has a fun obstacle course and 40 meter timing system. Your Challenge #2 is to go to this park and run both the obstacle course and do a timed 40 meter dash - run it a few times and see what your best time is! If you aren't able to make it to the park, don't worry, go outside your house and make your own course and run it a few times and see how much you can improve.

Remember, we are doing this in place of our usual summer club. If you are able to do 8 of our 10 weekly challenges you will earn a special award. And if you complete your summer marathon of 26.2 miles, you'll earn your certificate. So use the links below to keep track of your progress and keep up the good work!

Summer Marathon Mileage Card

Weekly Challenge Chart

Also,

T-Shirt Order Form - The kids like the shirts and we are able to make a few dollars as a fundraiser for our program for each shirt... If you would like to order T-Shirts this year, please fill out the order form and Venmo $10 per shirt to @Dave-Holt77 by June 15th.

PVXC Though of the Week: 
"Contrary to general misconceptions, meditation is not about training oneself to live without thought; rather it's about training oneself to move beyond one's thought."
-Shawn Green
It's in this week's reading... we'll talk about it on Tuesday.

XC Starts - June 1-6 (Week 1) and Youth Summer Club Info

Ready or not here we go! Practice will start for high school (incoming 9th graders through 12 graders) XC as planned on June 1st at Washington Elementary at 7:00a!

At the bottom of this post, we have info about our Youth Summer Running Club, so please share it around with families and others who might be interested in participating in our modified summer club.

Now, for practice, we do have some specific guidelines we HAVE to follow:
- Everyone will need to have their temp checked every day coming into practice (so please be to practice 5 minutes early, so we can start on time)
- You must stay home if you feel sick
- Everyone must have their own water bottles (absolutely no sharing - we've been saying this for years!)
- We do have a limit on group size... my challenge is for us to hit that limit and make us coaches then decide how to split things up!
- Not a Corona guideline, but pretty much required (!)... bring a friend that isn't really on the team yet, and let's see if we can build some numbers up this year.

Over the summer, we are going to be reading some parts of a book called "The Way of Baseball: Finding Stillness at 95 MPH" (Why baseball? Because I love it and Shawn Green was one of my favorites back before you were all born and even Coach Decker and Beattie were just little ones running around; but more so because this book has some great stuff about mindfulness and growth.) Please take 7 minutes this weekend and watch this clip to get a little intro into what we'll be focusing on.

If you haven't done these things yet, please do:

• if you haven't looked at the Parent/Athlete Meeting slides, please do - this is in place of our Parent Meeting we usually have at the end of the school year.
• take a look at the 2020 schedule and start making some plans - we are still in a little flux with some of the meets (particularly travel meets).
• Report your minutes - even if you haven't been running much (or at all), go to this form and update your minutes and set a goal for yourself for this coming week (the more specific the goal the better) - and catch up any weeks you might have missed. 
• Also some things to help you out - it would be great if you start to incorporate the lunge matrix, leg swings and SAMs into your daily workout routine. These are great strengthening exercises that will help you get and stay healthy and injury free. 
• Lunge Matrix video
• Leg Swings video
• SAM video
• Now about this stuff, why do them? No doubt, some of us who know this stuff realize the benefits of these exercises and others aren't so sure about them. Like everything in life, you won't really do a great job with them until YOU buy in. So until you start to realize the benefits of these exercises, maybe you'll just take my word for it - these will help you be stronger; a stronger runner is a healthier runner; a healthier runner is a faster runner...

Youth Summer Running Club Challenge #1:

Since we are unable to hold our usual club this summer, we will be hosting weekly challenges to help our young athletes keep active during the summer. We will also still be challenging everyone to run their summer marathon of miles this summer. Those who accomplish these goals (26.2 miles and complete at least 8 of the 10 challenges) will earn special awards and recognition from PVXC! To help you keep track of your mileage and challenges, open the following links, print them out, and let us know via email (pineviewxc@gmail.com) when you have completed them!

Our Week #1 Challenge is to call a friend and sometime during the coming week go on a run with him/her. It doesn't matter how far you go... around the block, a couple miles, whatever. One of the best things about running is that you can do it with your best friends! So get together with someone and have a fun run. Remember to watch for cars and stay on the sidewalks. Be careful because it is getting hot, so drink water and make sure you take breaks if you need to. Have fun with this challenge and next week we'll bring you another one.

Summer Marathon Mileage Card

Weekly Challenge Chart

T-Shirt Order Form - The kids like the shirts and we are able to make a few dollars as a fundraiser for our program for each shirt... If you would like to order T-Shirts this year, please fill out the order form and Venmo $10 per shirt to @Dave-Holt77 by June 15th.

Two Weeks Until XC - update on Youth Summer Club

So some good news and bad news today...

Good news, we will be able to start high school (incoming 9th graders through 12 graders) XC as planned on June 1st at Washington Elementary at 7:00a!

Now the bumma news, we will not be able to host our Youth Summer Running Club this year. For over 10 years, this has been one of our highlights of the summer, and we are very sad that we won't be able to host it this year. We are planning on putting on some challenges that can be done at home and still recognize those kids that run a their summer marathon (26.2 miles over the summer). So please check back for info on our weekly challenges that will start the first week of June!

Hooray for HS XC practice though! That is great news. So here's the plan and some of the guidelines: We will start summer practice on June 1st at 7:00a at Washington Elementary - between now and then be working on some stuff (see below); everyone will need to have their temp checked every day coming into practice; you must stay home if you feel sick; everyone must have their own water bottles (absolutely no sharing - we've been saying this for years!); we do have a limit on group size... my challenge is for us to hit that limit and make us coaches then decide how to split things up!

Between now and June 1st:

• if you haven't looked at the Parent/Athlete Meeting slides, please do - this is in place of our Parent Meeting we usually have at the end of the school year.
• take a look at the 2020 schedule and start making some plans - we are still in a little flux with some of the meets (particularly travel meets).
• Start running! If you're not sure where to start, go back to the previous post and decide where you are at in the different stages and start from there... everyone needs to start getting in shape.
• Report your minutes - even if you haven't been running much (or at all), go to this form and update your minutes and set a goal for yourself (the more specific the goal the better) - and catch up any weeks you might miss. This isn't so much to have the coaches be able to spy on you (although maybe a little), it is more about you starting to show some of the dedication and commitment it takes to be a strong runner and a member of a team.
• Also some things to help you out - it would be great if you start to incorporate the lunge matrix, leg swings and SAMs into your daily workout routine. These are great strengthening exercises that will help you get and stay healthy and injury free. 
• Lunge Matrix video
• Leg Swings video
• SAM video
• Now about this stuff, why do them? No doubt, some of us who know this stuff realize the benefits of these exercises and others aren't so sure about them. Like everything in life, you won't really do a great job with them until YOU buy in. So until you start to realize the benefits of these exercises, maybe you'll just take my word for it - these will help you be stronger; a stronger runner is a healthier runner; a healthier runner is a faster runner...
• Get out and get to know some of your teammates and encourage others to start up running. We know that not everyone is going to be totally open to running with the team, yet, but you can be talking/texting with each other and encouraging and supporting each other to get started and get ready for summer practice.
• Maybe the most important thing we can learn from this time is that we can do difficult things and we can do them in less than ideal conditions. Because if we learn that now, think how awesome we are going to be when times are better!

And finally, most of you know I like to throw a quote or something out each week. This time I'm going to post 

We Might As Well Get Started - 2020 XC Info

The time and circumstances have made it possible for us to say, "let's get ready for XC 2020!" So here's the deal: while Social Distancing guidelines are still in effect, it is important that you be a good citizen and follow the advice of keeping in small groups and not being in crowded areas.

If you don't know much about PVXC, we are one of the most prestigious programs in Utah. We have a long history of top finishes in Region 9 and at the Utah State Championships. Our boys have the 2nd longest streak of top 5 finishes at State in Utah at 13 years straight. And our girls have taken 1st or 2nd at State for 6 straight years; the longest current streak of finishing of the podium in Utah. Our success, however, isn't measured just by winning trophies. Each year, we are one of the top academic programs at PVHS measured by dozens of Academic All-Region and All-State performers - this past season, the boys earned the team Academic All-State award with the highest GPA of 4A teams while the girls finished 2nd. Numerous PVXC athletes have gone on to earn scholarships (both academically and athletically) to universities around the state and country. And our greatest success is one that can't really be measured - the hundreds of young men and women who have left our program with great friendships, more confidence, leadership strengths, the ability to overcome challenging situations, and many other important life characteristics.

So, we're glad you're looking to be a part of all this.

Parents and athletes, as we won't be able to have a Parent-Athlete Meeting this spring, please view the following slide presentation that discusses some very important details of our program. PLEASE TAKE 5 MINUTES AND SIT DOWN, PARENT AND ATHLETE, AND READ THROUGH THE SLIDES IN THEIR ENTIRETY.

Now let's talk a bit about getting into shape and practice. Our hope is that we can begin practice on June 1st at 7:00a at Washington Elementary together as a team. That might or might not be possible. But for now, we are using this as our start date and we want everyone to be in shape by then. So we need to start running now. Here's the plan for that... Pick where you should be:

Step 1: 20 minute run
Step 2: 20 minute run (3-4 days a week), 3-4 rest days
Step 3: 20 minute run (6x's week), 1 rest day
Step 4: 30 minute run (3x's week), 20 minute run (3x's week), 1 rest day
Step 5: 30 minute run (6x's week), 1 rest day
Step 6: 30 minute run (3x's week), 20 minute run (2x's week), 40 minute run (1x week), 1 rest day
Step 7: 30 minute run (5x's week), 40 minute run (1x week), 1 rest day

(To mix up these runs if you feel like you get bored just running the minutes, you can do mini-workouts like throwing in some hill work - just find a nearby hill and run up it hard for 8-20secs and come back down easy and do it a few times - or do some short fartleks of 30secs or 1min harder and 1min easier for part of the run)

Once you can do Step 1, move to Step 2. Once you accomplish Step 2 and feel ready to move up after a week or two, move on to Step 3. And so on. One of the most important principles you will learn from this progression is that YOU WILL GET OUT OF XC WHAT YOU PUT INTO IT. If you want to do well, you will push yourself to accomplish each step and work your way up. Those of you who are able do say like Step 3, start on Step 4 and move on from there. If you're good all the way to Step 7 (a seasoned athlete who is in good shape from many months and years of running, take a week or two at Step 6 and/or 7 (this will be your time off - as explained below) and then go to the XC workouts and see what you should be doing.

Time Off - usually we take a couple weeks off between each season. New runners don't need to worry about this, just start off at Step 1 and get working your way up. Most of you who did track probably already took some time off during this corona stuff, so get back into it wherever you need to be. Some of you have kept running, but not the track workouts - just keep running. Those track athletes who have actually been doing the workouts are the ones that might need a little time off. For now keep doing the track workouts until you personally hear from Coach Holt to make your transition to XC stuff.

Reporting minutes - It is very important (even more so now that as coaches we can only have limited contact with athletes) that athletes report to us coaches how their running is going. To help with this, a form has been created to report minutes, to set and report on goals, and discussion good and bad things going on. Completing this form will be part of the requirement of attending meets and camps. So we would like to get everyone in the habit of it. So starting this coming week (April 20-25) please fill out the form each Saturday or Sunday.

Captains Survey

Members of this past season's (2019-20) XC team, will you please fill out this survery (even Seniors). 

Thanks!

End of Season and Transition to Track

End of XC: What a great season! We really just can't say anymore. It was of the best seasons in PVXC history. Not only the races and championships, but the team building and the continuation of the traditions and history. Great job everyone.
As we come to the end of the season, a few things:

• Everyone needs to come to Coach Holt (or MS'ers to Coach Decker) and get a binder with some readings and info to help us continue our progression. (Coach Decker will have them for the MS'ers sometime on Wednesday.)
• If you haven't had your exit interview with the coaches, please talk to one of them and get it set up (Coach Holt if you are at the HS and Coach Decker if you are at the MS).
• Remember to be ACTIVE during your two week break. You can X-train or run a little or do whatever, just be doing something. If you've already had some time off, it would be a great idea to use this time to slowly build your minute foundation back up.
• (This will be mentioned below) Please start up your running over Christmas Break.
• Track Kick Off Party: Thursday Dec 12th at 6-8pm (get info paper from Holt or Decker), across from Riggatti's (43 N. 300 W. Suite A in Washington) - Pizza, Prizes, Track gear (buy 1 give 1 free to a friend!)

Race Report:  A little bit about Foot Locker West. We had a great trip. And despite the rain and changed up course, things went real well. Coach Beitler and Little B had strong races in the Open Race. Keaton and Trey medaled in the Fresh boys race and Adri and Brooklyn medaled in the Fresh girls race. We've got a great foundation growing there (You'll find Keaton, Trey, Kenny, Adri, and Brook all over the top of rankings for top Utah Freshmen boys and girls). Other medalists were Pyper and Jenna in the Junior girls, JD in the Senior boys, Jenessa and Kylee in the Senior girls, and Jessica in the Championship girls. Jessica 22nd place was our highest ever at FLW. We had many other great races as well. Thanks to the parents that came and helped so much and to Duke for the safe drive through the traffic and rain. Hopefully next year, we can add a bunch more of you to our trip.

Track Info: For track info, head to pvtrack.blogspot.com. There you will find info about the beginning of track season as well as workouts for distance runners. During this two week break, you should be doing some X-Training, or light running (if you would like). It is very important that you stay active. In fact, it is better to refer to these two weeks as a Transition rather than "off weeks", so that you are keeping the idea that you should be doing something rather than sitting around doing nothing for two weeks. Our mileage build-up for track starts on Dec. 23rd (the first week of the break and the week of Christmas). Please make sure you are running during the two weeks off of school. When we get back to school, we will be taking a measurement of your fitness that we will base a lot of our workouts on. If you haven't been running, you will be setting yourself in a deep hole.

Have a great few weeks - enjoy the time to yourself, be physically active, start running when it is time, and read through the articles and do the activities in the workbook that you were given. And see you January 6th, after school down on the track!

Week of Dec. 2-7 (Week 27)

27 weeks ago, we met on a Monday morning at Washington Elementary and began the journey that would be the 2019 PVXC season! And what a great journey it has been. For many of you, this journey began long before that; and for all of you, hopefully, your journey has many, many more years of healthy enjoyable running.
For me, this journey has been happening for a very long time, and when one season comes to an end, it causes pause to think about why I do what I do (coach and run), and how I do it, and what I can do better, and so on. And inevitably, the answer to all these questions comes back to a love of running - if you'll let me, I want to just describe a scene that reminded me why I love running so much: this past weekend, I was able to take my dog up onto some of my favorite trails in northern Utah. It was a cool morning and the sun was just starting to cast light over the towering mountains to the east. As Twix and I ran through the deep powder, our breath cutting through the crisp air, we labored up a steep slope. In the solitude of the early dawn, I took a second to think about how I was perfectly content with everything in my life at that very moment. Although my speed isn't what it used to be, I was happy with my effort, I enjoyed the challenge of the terrain and the weather, and with my dog pulling by my side, I was truly at peace with myself and running.
I definitely don't feel like this everyday - whether it be in running or life, there are ups and downs - but I hope that somewhere along the way, each of you can find a moment like the one I had the other day and let that be a center of whatever journey you are on.

Purpose of the week's workouts - Be focused and mindful of how we want this race season to end... then go and do it!

IF YOU HAVE PINE VIEW GEAR, WEAR IT TO PRACTICE!
and remember bright or white in the mornings is required 

Here's our schedule for the week. All practices at PVHS unless noted, am practices we will meet by the glass room/weight room, afternoon practices we will meet under the marquee at the front of the school). Afternoon practices will generally run from 3:00p - 5:00p. Also, if any Youngsters want to join us, feel free to do so with whatever fits your schedule (since the HS season is over, you are legally allowed to run with us - just make sure your parents are cool with it).

Monday: am - 6:45a Easy run (Levels 2 and 3, no Level 1) / afternoon - 3:00p (everyone) 

Tuesday: am - 6:45a recovery run (Levels 2 and 3, no Level 1) / afternoon - 3:00p (everyone)

Wednesday: am - 6:45a recovery run (Level 3, 2 optional, no Level 1 or Freshman/Sophomore) / afternoon - 3:00p (everyone)

Thursday: am - 6:45a  recovery run (Levels 2 and 3, no Level 1) / afternoon - down in Cali (everyone on the Foot Locker trip)

Friday: am - course preview at Mt. SAC (everyone on the Foot Locker trip)

Saturday: Race - Foot Locker West

A few things to be looking forward to - please note these events and plan on attending:

Upcoming Schedule -

*Foot Locker West Regional - Sat. 12/7, Mt. SAC, Cali. (itinerary will be sent home Monday)
*Two Week Break - Dec. 8-22 (discussed below)
*Winter Conditioning Begins - Dec. 23 (discussed below)

Winter Schedule - As we come to the end of the season, some thoughts -
Two Week Break: We will take a two week break from organized practice. We are going to do this a little different this year. In the past, we have taken two weeks off running completely. If you would still like to do that/need to do that for a little mental or physical refresher, do it. However, if you would like to go out on your own and get a little run in during this time, do it. Maybe once or twice a week, or maybe everyday. Whatever is up to you. We will ask that you take any runs you do easy and put a cap on the time to 30 mins. It is highly suggested that you do participate in some physical activity over the two weeks (don't just go hibernate, you need to keep moving and be active).
Winter Conditioning: Our official start date for Winter Conditioning will be Monday, Dec. 23 (which puts our first two weeks back to scheduled running during the Holiday break). A schedule will be posted, and it is a pretty big deal that you get back to running during that time. We are revising our track conditioning program, and you will have a 6 min test (basically a running test to see what shape you are in) the first week we are back to school. Your workouts for much of the track season will be based upon this test, so you'll want to be getting back in shape over the break. 

One more thing - if you aren't headed to Foot Locker, please make time (even Freshmen and athletes in winter sports) to come talk to Coach Holt about your season. Bring your End of Season Evaluation if you still have it. Come schedule a time that works for you and we'll talk for just a few minutes. Those headed to FL, you'll have your talk on the bus down to Cali.

Quote of the Week -
"If you want to be the best don't worry about beating the best but *being with* the best. Surround yourself with people you admire. Performance is contagious. So are core values."
-Brad Stulberg
We challenged you to take time to talk to a Senior (of if you are a Sr. to take the time to talk to underclassmen) last week. Hopefully you did that; but if not, it is not too late. So this week's quote follows the same type of idea in that it is helping you think about with whom you hang out and are around. Bering around this business of running and school for many years, I can with an almost absolute certainty predict who will achieve great things (whether in the classroom or on the run). And I base this on who the person surrounds him/herself with. When you surround yourself with people that have strong core values and are determined to go do awesome things in life, you very likely will do the same. And, conversely, when you surround yourself with people who are lax and don't strive to reach high and do difficult things, you will most likely fall into the same category as them. Think about it... then go and talk to some of those people that you think are the best and start to surround yourself with like individuals and groups.

GET THOSE GRADES UP... END OF THE QUARTER IS COMING SOON!

Week of Nov. 25-30 (Week 26)

We are right to the end. It's a been a long season and it is inevitable to be feeling a bit worn down and experiencing a loss of focus. Hopefully, a couple good quick runs this week can help push us through this last little bit and on to Foot Locker next week. Let's have some fun and enjoy the fruits of a long season and a lot of hard work.
Thanks so much again to all those who helped with the banquet. It was a great evening to celebrate our program and all you amazing student-athletes.
Announcements:

• If you haven't finished off your FootLocker payment, please do - for a total of $185 (cash to Coach Holt or Venmo @Dave-Holt77)
• Tuesday is the Turkey Trot at Fossil Ridge - is you can make down there to run with the 6-7th graders, please do. Not only is it a great recruiting tool, but they really do look up to you guys and having you there helps push them. We will have more info on Monday about times.
• Monday is the HS's Day of Service. HS'ers, we will do a service trash pick up around the school and then have practice after when the MS'ers get there.

Purpose of the week's workouts - Hit a little quick stuff and keep us focused for these last weeks.

IF YOU HAVE PINE VIEW GEAR, WEAR IT TO PRACTICE!
and remember bright or white in the mornings is required 

Here's our schedule for the week. All practices at PVHS unless noted, am practices we will meet by the glass room/weight room, afternoon practices we will meet under the marquee at the front of the school). Afternoon practices will generally run from 3:00p - 5:00p. Also, if any Youngsters want to join us, feel free to do so with whatever fits your schedule (since the HS season is over, you are legally allowed to run with us - just make sure your parents are cool with it).

Monday: am - 6:45a Easy run (Levels 2 and 3, no Level 1) / afternoon - 3:00p (everyone) 

Tuesday: am - 6:45a recovery run (Levels 2 and 3, no Level 1) / afternoon - 3:00p (everyone)

Wednesday-Saturday: on your own or form your own group run.

A few things to be looking forward to - please note these events and plan on attending:

Upcoming Schedule -

*Foot Locker West Regional - Sat. 12/7, Mt. SAC, Cali. 

Race Report - Nike SW: The Varsity teams headed down to Phoenix area for the Nike Southwest Regionals this past weekend. There was a cold snowball fight in Flagstaff, a mess-up by the hotel in Phoenix (thanks Cedar for stepping up so we weren't homeless), and some good racing. The boys raced first in the Medium School Championships. This was probably one of our very best races of the year. The boys got out quick and ran strong throughout. We were led by Luke who raced patiently near the front and took the lead around mile 2. He held that lead until the last hundred meters in a Region 9 battle with Bailey from Cedar to place 2nd in our race and 4th in the merge. Scottie ran very well and moved up throughout the race to place in the top 10. JD had a strong race and placed in the top 25. He was followed not long after by Jason and Dakota who had their best races of the season. Not long after those two, Gabe finished with a good race as well. Tyler's race wasn't his strongest of the season, but his growth this year and throughout his 4 years has been one of the most remarkable we've been able to be a part of. The boys took 4th in our race and 6th in the merge. By the time the girls ran in the Championship Race, the weather had warmed (but was still very nice), but the wet conditions had turned sections of the course into mud pits. Jess was our first finisher. She was followed by Alli with Adri right behind her. Brook and Brinley ran well and finished as our 4th and 5th runners with Pyper not far behind. Jenessa's sickness took a bit of a toll on her and she didn't have her best race, but - like Tyler - her success this season is defined by much more than just this race. Our finish wasn't quite as high as we might have hoped at 21st place, but we did finish as the 5th Utah team. It was a good trip, and we are very proud of all our Varsity teams accomplished this year. Who is going to be taking the trip with Varsity down to NXR next year?

Quote of the Week -
"Underclassmen - do yourself a favor, and ask to sit down (1 on 1) with the senior that you have the greatest respect for. Ask them what their greatest regrets are over the past four years, ask them what they would do differently, ask them what they're most proud of, and TRULY LISTEN."
-Coach Hines
As we approach the end of the season, I thought this was a pretty cool idea. So as coaches, we really challenge you to do this - 9th, 10th, 11th graders, identify and hunt down the teammate you respect the most. Seniors, make yourself available to the underclassmen. Then talk with each other. I bet you learn something... both of you... that you could implement in running and life to continue to grow. Let's make doing this during this week part of your challenge. 

Week of Nov. 18-23 (Week 24)

Great job at the Autumn Classic. Many of you really impressed with strong racing and many PRs.
Announcements:

• If you haven't finished off your FootLocker payment, please do - for a total of $185 (cash to Coach Holt or Venmo @Dave-Holt77)
• XC banquet will be Nov. 18th at PVHS - Please have your food assignment there before 5:45 (in the PVHS commons), so we can start right at 5:45. Food sign-ups here.
• Those going to Nike (Varsity), get your $50 payment done please.
• COME SUPPORT JESSICA AS SHE SIGNS HER NLI TO RUN IN COLLEGE - lunch at PVHS in the lecture hall! Congrats Jessica, you are a great example of hard work and dedication and this is a well-deserved honor.

Purpose of the week's workouts - Varsity is heading down to the Nike Southwest Regional this week, so we are focused on getting them ready to kill a great race. Everyone else will continue fine-tuning to run well in a few weeks in Cali.

IF YOU HAVE PINE VIEW GEAR, WEAR IT TO PRACTICE!
and remember bright or white in the mornings is required 

Here's our schedule for the week. All practices at PVHS unless noted, am practices we will meet by the glass room/weight room, afternoon practices we will meet under the marquee at the front of the school). Afternoon practices will generally run from 3:00p - 5:00p. Also, if any Youngsters want to join us, feel free to do so with whatever fits your schedule (since the HS season is over, you are legally allowed to run with us - just make sure your parents are cool with it).

Monday: am - 6:45a Easy run (Levels 2 and 3, no Level 1) / afternoon - 3:00p (everyone) 

Tuesday: am - 6:45a recovery run (Levels 2 and 3, no Level 1) / afternoon - 3:00p (everyone)

Wednesday: am - 6:45a recovery run (Level 3, 2 optional, no Level 1 or Freshman/Sophomore) / afternoon - 3:00p (everyone)

Thursday: am - 6:45a  recovery run (Levels 2 and 3, no Level 1) / afternoon - 3:00p (everyone)

Friday: no AM (except those at Nike) / afternoon - 3:00p (everyone)

Saturday: on your own or form your own group run.

A few things to be looking forward to - please note these events and plan on attending:

Upcoming Schedule -

*PVXC Team Banquet - Mon 11/18, 5:45p in the PVHS Commons, dinner for team and family, awards
*Nike X Regionals - Sat. 11/23, Casa Grande, Az. (Varsity - leaving Thurday after school - itinerary has been sent home)
*Foot Locker West Regional - Sat. 12/7, Mt. SAC, Cali. 

Alumni Update - Congrats to Josie Bushar who ran very well at the NCAA Mountain Regionals. She finished as the 4th runner for SUU and helped her team to an 8th place finish.

Quote of the Week -
"Setting big goals and focusing on the process are NOT exclusive. They are complementary. Big goals tell you where you are going. The process is how you get there. 
Just remember that you spend your time and energy in the process. So choose where you want to go wisely."
-Brad Stulberg
Although we are still finishing up cross, a lot of us have started to think about doing great things in track. And that is great. It means we are building on the excitement of doing great things in cross and see the opportunity to continue to build and do even better in track and cross next year. So as you think about track over the next month, and think about the goals you would like to set, remember that goal setting is a great thing - but also remember that the bigger the goal the harder you have to work, the more dedicated to the process you must be. So if you are ready to make those big goals and really go for it, talk to your family, friends, teammates, and coaches who can all help you create and live a culture that will help you go get those goals.
I would imagine you are going to hear this quote from us again... so remember your thoughts along this journey, so you can analyze them and your commitments down the road.

Week of Nov. 11-16 (Week 24)

It is great to see the commitment many of you are making to yourself and the team. There is no doubt this will pay off in the future. Future achievement comes from hard work now.
Announcements:

• If you haven't finished off your FootLocker payment, please do - for a total of $185 (cash to Coach Holt or Venmo @Dave-Holt77)
• XC banquet will be Nov. 18th at PVHS - 5:45'ish start time (more info coming)
• Those going to Nike (Varsity), make sure you have your permission slips to Coach Holt on MONDAY!

Purpose of the week's workouts - We will finally get in our 3200 race this week (Wed). That, along with a workout on Fri, will continue to push us toward FootLocker.

IF YOU HAVE PINE VIEW GEAR, WEAR IT TO PRACTICE!
and remember bright or white in the mornings is required 

Here's our schedule for the week. All practices at PVHS unless noted, am practices we will meet by the glass room/weight room, afternoon practices we will meet under the marquee at the front of the school). Afternoon practices will generally run from 3:00p - 5:00p. Also, if any Youngsters want to join us, feel free to do so with whatever fits your schedule (since the HS season is over, you are legally allowed to run with us - just make sure your parents are cool with it).

Monday: am - 6:15a Easy run (Levels 2 and 3, no Level 1) / afternoon - 3:00p (everyone) 

Tuesday: am - 6:15a weights and recovery run (Levels 2 and 3, 1 optional) / afternoon - 3:00p (everyone)

Wednesday: am - 6:15a Easy run (Level 3, 2 optional, no Level 1 or Freshman/Sophomore) / RACE: Autumn Classic (3200m track race) Snow Canyon HS at 6:30p (so no afternoon practice)

Thursday: am - 6:15a weights and recovery run (Levels 2 and 3, 1 optional) / afternoon - 3:00p (everyone)

Friday: am - 6:15 easy recovery run and yoga (Levels 2 and 3 optional, no Level 1 or Freshman) / afternoon - 3:00p (everyone)

Saturday: on your own or form your own group run.

A few things to be looking forward to - please note these events and plan on attending:

Upcoming Schedule -

*Autumn Classic - Weds. 11/13, location SCHS, 6:30p (2 mile track race and short workout)

Quote of the Week -
"There are times when motivation comes first, when it fuels your action. These are good times. Enjoy them. There are also times when you don't want to do something but know you should - when motivation follows action. Be prepared for both. Any long-term practice requires it."
-Brad Stulberg
This quote seemed to fit the 24th week of XC training - we've been running for a long time and maybe our motivation is slacking. Often we don't need an extra push to go to practice, to sleep enough, to eat well, to stay up on homework so we aren't stressed - because we are driven by the motivation to have a great race and the excitement that comes with running fast. But sometimes, the "motivation follows (our) action"; meaning you dig deep and go to practice because you just know you should, you get to bed on time just because you know you should, you eat a little better just because you know you should, you get that homework done just because you know you should. You know you should because, even though you aren't totally into it for that moment, you know that working hard is the right thing to do and it will make you better in the future. That's sometimes how it feels during a long season. (Man, I've been running for a lot of years! And I've felt that way many times.) But when you remember that it is okay to not be as motivated, but you still go do everything you're supposed to, the motivation will come back and you'll continue to grow and do great things precisely because you did do the all the actions when you may not have been as motivated to do them.