Aug. 1-6 (Week 9)

Good job on a hard week last week (weather, workouts, summer grind... they all make it tough, but everyone is doing so well!). Things continue to pick up here in these last few days before school gets going. 

If you haven't done this stuff, please take a look at (and do) the following things:

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

Purpose of the Week's Workouts: This week's workouts. We now enter the SWEP (Strength With Endurance Process) phase of our workouts. As we have now built up a strong foundation (through consistent running throughout the summer, the SWEP phase helps us build a strong framework to our running "house" through CV pace work and longer reps. This is really the bread and butter phase of a cross season. The paces of these workouts will based on our time trials and early season races (another reason to make sure you're there and giving yourself a good push).

This Week's Schedule:

Monday: Bloomington Hills North Park (off of Vermillion Drive in Bloomington Hills) 7:00a (everyone) - race info below... / Afternoon on own (Black required; Silver optional - no Fresh)

Tuesday: regular practice at 7:00a Washington Elem. (everyone) / Afternoon Weights at PVHS and short run as a team 3:00p (Black, Silver required; Maroon optional)

Wednesday: regular practice at 7:00a Washington Elem. (everyone) / Afternoon short run on own (Black required, Silver optional)

Thursday: regular practice at 7:00a Washington Elem. (everyone) / Afternoon Weights at PVHS and short run as a team 3:00p (Black, Silver required; Maroon optional)

Friday: regular practice at 7:00a Washington Elem. (everyone) / Afternoon on own (Black & Silver optional - no Fresh or Sophs)

Saturday: team run 6:30a (location TBA)

Book Club/Weekly Reading:
Keep reading Chop Wood Carry Water. Book discussion on chapters 26 to the end of the book (including the extra stuff at the end) on Tuesday at the end of practice. 

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

Upcoming Events:

• Race - PVXC Time Trial (this is our practice Monday morning... please be there) - Monday, August 1st, 7:00a, Bloomington Hills North Park (race starts at app. 7:50a). Park is located off Vermillion Drive in Bloomington Hills.
• Spike Night at St. George Running Center - Thursday, August 4th, 7:15p, St. George Running Center. Come try on shoes/spikes, get pizza, prizes!
• Race - Desert Relays - Monday, August 8th, 6:00p, Bloomington Hills North Park. First race of season. No Bus. Be to the park at 5:15p for warm up and team assignments.
• Race - Cedar All-Comers - Wednesday, August 17th, 6:00p, Cedar HS, bus info will be posted

Race Report: 
24th of July 2 Miler - We had some great performances at our 24th race and we were able to give a donation of over 100 lbs. to the Utah Food Bank as well. Thanks to everyone who came and ran or supported. The boys saw both Trey and Bridger go under the old record by nearly 40 seconds! Talmage's third place was a top 5 time (we have been running this for four years now). He was followed closely by Diego, Porter, and Kyler who all made top 10 times. All the boys had tremendous runs. The hard work and commitment of so many of you is really paying off. The girls side saw Brook finish first and break 12 minutes. She was followed by Adri, Emmalee, Ellie, and Brianna to fill out our top 5. The girls also ran very well and are showing good depth. A special shout out to some of our new and Freshman runners who finished their first race with us and ran very well: Ben was our top 9th grade guy and after Emmalee, Olivia was our top girl. 

PVXC Thought of the Week: 
"I want you to know that when you get back into the world, you will face a unique challenge. You will face the challenge of 'they'".

-Akira in Chop Wood Carry Water

Summer is coming to an end and each of us is going to face a similar challenge of "they". We have had a tremendous summer of XC. Many great memories, team bonding, a lot of miles run in the heat (and humidity lately), hitting the weight room, getting to know new teammates, taking on new challenges, long runs and workouts that you weren't sure you could do... all sorts of stuff. But during this summer we could focus a lot on XC with only minimal distraction from maybe work or vacations or whatever. However, as school gets going, there is going to be a lot of "theys" that try and distract you. Some will be inevitable (and important) like school work. Others may be friends that don't understand why you are running and why you need to get to bed early. And there will many, many others. How are you going to respond to these "theys"? Do you have a plan in place to work with them in an appropriate manner, a manner that helps you be successful in all areas of your life that you are committed to, including your running? 

July 25-30 (Week 8)

Summer is almost gone - not the heat, just the no school thing. It's gone quick, but many of you put in a lot of time and effort into your running and are showing great improvements. The next few weeks we'll get opportunities to show that improvement through the beginning of time trials and races. It's important to think of these as opportunities for growth. Just like any practice, a race is just an opportunity for you to go do your best. Too many of us get freaked out by "racing" because we are afraid that we may not live up to our or someone else's expectations. If this is a struggle for you, we want you to think back to the lessons you learned at camp and/or throughout this summer. Undoubtedly there is a lesson that can help you remember that this is all just part of the process and that we all are much more than just runners - we are all amazing people who have a lot to give on this team no matter if we are the fastest or just beginning, we are amazing people who are great friends to many, we are amazing people that are all going through the ups and downs of life. So don't stress about the opportunity to push yourself in a race; instead think of it as a chance to grow. Surrender to the opportunity - more on that later!

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

• take a look at the 2022 schedule and start making some plans so you don't miss races (there were a couple small changes (location of Region and State have been finalized), but the general plan is still the same)
• registermyathlete - This has to be finished by the beginning of school. Go to registermyathlete.com (the registration part needs to be done this week) if you haven't - physical needs to be complete and on file at PVHS asap.
  Fees will need to be paid by the beginning of school.
• If you are not getting our team information texts, text the code "@xcchamps" to 81010

Purpose of the Week's Workouts: This week's workouts. In our 8th week, we start transitioning to what is called SWEP (Strength With Endurance Process). This is where we will see more CV pace work and longer reps. This is really the bread and butter phase of a cross season. The paces of these workouts will based on our time trials and early season races (another reason to make sure you're there and giving yourself a good push).

This Week's Schedule:

Monday: Harvest Lane Park in the Fields at 7:00a Washington Elem. (everyone) - race info below... all invited!

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

Wednesday: practice at 6:30a Warner Valley Exit (on Southern Parkway toward the airport) (everyone) / Afternoon short run on own (Black required, Silver optional)

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

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

Saturday: possible team run (location TBA); if not run on own or form own group

Book Club/Weekly Reading:
Keep reading Chop Wood Carry Water. Book discussion on Chapters 21-25 on Monday at the end of practice. We will have our book discussion after our cool down to the race. 

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

Upcoming Events:

• Race - 24th of July 2 Miler - Monday, July 25th at Harvest Lane Park in the Fields - this is at approx 20 E and 2400 S in Washington Fields. Practice starts at 7:00a. Race Starts at 7:45a. All athletes should be running and we are inviting family, friends, Kids' Club, and anyone else. Cost is 2 cans of non-perishable food (or boxes, etc...)
• Race - PVXC Time Trial - Monday, August 1st, 7:00a, Bloomington Hills North Park (race starts at app. 7:50a)
• Spike Night at St. George Running Center - Thursday, August 4th, 7:15p, St. George Running Center. Come try on shoes/spikes, get pizza, prizes!
• Race - Desert Relays - Monday, August 8th, 6:00p, Bloomington Hills North Park. 
• Race - Cedar All-Comers - Wednesday, August 17th, 6:00p, Cedar HS, bus info will be posted

PVXC Thought of the Week: 
The quote at the end of Ch. 21... I'm not going to write the it out, but it is a good one. Please go read it, especially as we head into these time trials and early races. Races can either be one of the most fun things of our season, or they can be one of the most dreadful. It's sad to me that so many people (even athletes on our team) are afraid to race (or test, or whatever the "event" may be). This is an opportunity to allow your body and mind to get in a groove and do fun things, but so often we don't allow ourselves to "Surrender" (like the chapter is called). Read this chapter, re-read the quote, and see if it the ideas behind it can help you perform better in certain situations.

July 18-23 (Week 7)

What a great week at camp. We're so grateful to those who helped pull it off: the parents who drove and the camp staff who helped with everything, the Hill family presenters, and especially you athletes. Hopefully you experienced the caring and bonding of the team and continued to build relationships that not only help us reach our team and individual goals in running, but help us become better people throughout our lives.

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

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

Purpose of the Week's Workouts: This week's workouts. We're starting up our seventh week into practice. Although there are days that feel like a grind, it does go quick. All the more reason to make sure you are at practice (and if not, getting your runs in while you're out of town). Nonetheless, it is never too late to start or to recommit. So if you know of anyone you would want to share this experience with, contact them and invite them out.

This Week's Schedule:

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

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

Wednesday: regular practice at 7:00a Washington Elem. (everyone) / Afternoon short run on own (Black required, Silver optional)

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

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

Saturday: team progression run (and anyone else that wants to join us!) at 7:00a. Meet at the double churches in the Fields

Book Club/Weekly Reading:
Keep reading Chop Wood Carry Water. Book discussion on Chapters 16-20 on Monday at the end of practice. 

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

Upcoming Events:

• Team Night BBQ - Thursday, July 21st, 7:00p, Coach Holt's house/pool. Food assignments will be announced.
• Race - 24th of July 2 Miler (moved to the Monday the 25th) - Monday, July 25th at Harvest Lane Park in the Fields. Practice starts at 7:00a. Race Starts at 7:45a. All athletes should be running and we are inviting family, friends, Kids' Club, and anyone else. 
• Spike Night at St. George Running Center - Thursday, August 4th, 7:15p, St. George Running Center. Come try on shoes/spikes, get pizza, prizes!
• Race - PVXC Time Trial - Monday, August 1st, 7:00a, Bloomington Hills North Park (race starts at app. 7:50a)
• Race - Desert Relays - Monday, August 8th, 6:00p, Bloomington Hills North Park
• Race - Cedar All-Comers - Wednesday, August 17th, 6:00p, Cedar HS, bus info will be posted

PVXC Thought of the Week: 
"Goals vs. Mission" 
This is the title of Ch. 19 (or maybe another chapter if you have the newest version of the book). As you read this chapter, right now might be a great time to think of the difference of these two terms and maybe think about what that means to you and our team. Maybe even something to talk about together over the next week of two. 

July 11-16 (Week 6)

It's camp week! First thing though, a few of you aren't coming to camp... that's okay; we'll miss you, get your runs in, see you Monday morning (like everyone else) and then see you when we get back. And back to everyone... hopefully you had a great week and got your runs in over moratorium. If you didn't, nothing you can do to change it now, but you can begin to work on your consistency now. Remember, all your accomplishments (and all our team's accomplishments) - Personal Bests, Championships, etc -  are earned in the summer.  

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

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

Purpose of the Week's Workouts: This week's workouts. We'll continue to build our foundation. Each group and each individual should be ready for a growth in minutes this week. 

This Week's Schedule:

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

Tuesday - Thursday: team at High Altitude Camp - if not attending, run on your own

Friday: run on your own or with your own group

Saturday: run on your own or with your own group

Book Club/Weekly Reading:
We will be reading Chop Wood Carry Water this summer. Read through chapters 16-20 during the week to discuss next week.

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

Upcoming Events:

• High Altitude Camp - July 11-14 at Jacob Lake. Leaving from Washington Rec Center at 1:00p
• Rides: drivers info

                                      # of passengers

                                    Up                 Back

                   Holt            7                    7

                   Decker        4                    4

                   Williams     7                    -

                   Quinn         4                    4

                   Baker          7                    7

                   Hall             7                    7 

                   Jones           6                    -

                   Calico         6                    -

                   Warren        5                    -

                   Hill               -                   7

                   Despain        -                   7

                   Olsen           -                    4

                   Udy             -                    6

• Packing List - list of those going to camp and those who need to pay has been updated on last week's post. Check it out and make sure we have you counted if you are coming. Let us know if something is off so we can get it all fixed before we go.

Other upcoming events:

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

PVXC Thought of the Week: 

-Akira in Chop Wood Carry Water
A reminder from where we left off in "Chop Wood Carry Water". These charts show various ideas on the path to mastery. Understanding the difference in the three of them is a key to finding joy and growth in your journey of life. We will take a look at these ideas at camp.

July 4-9 (Week 5)

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

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

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

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

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

This Week's Schedule:

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

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

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

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

Upcoming Events:

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

                                       # of passengers

                                    Up                 Back

                   Holt            7                    7

                   Decker        4                    4

                   Williams     7                    -

                   Quinn         4                    4

                   Baker          7                    7

                   Hall             7                    7 

                   Jones           6                    -

                   Calico         6                    -

                   Warren        5                    -

                   Hill               -                   7

                   Despain        -                   7

                   Olsen           -                    4

                   Udy             -                    6

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

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

• Packing List

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

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

Other upcoming events:

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

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

Camp Info

 Here's the packing list for camp

We're still looking for a few tents

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

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

June 27-July 2 (Week 4)

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

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

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

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

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

This Week's Schedule:

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

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

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

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

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

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

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

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

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

Upcoming Events:

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

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

June 20-25 (Week 3)

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

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

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

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

This Week's Schedule:

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

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

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

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

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

Saturday: practice on own or form your own group.

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

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

Upcoming Events:

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

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

June 6-18 (Weeks 1 and 2)

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

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

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

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

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

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

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

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

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

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

Saturday: practice on own or form your own group.

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

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

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

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

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

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

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

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

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

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

Upcoming Events:

• High Altitude Camp - July 11-14 at Jacob Lake. Cost is $90. We will need to get this planned and figured out who is going very soon (because it is two weeks earlier than usual). This is a VERY worthwhile event to be part of... everyone on the team should make it a priority to join us. Those who are new, talk to your teammates about camp and see why you should plan on being there too. We will need help with rides and any parents that want to be chaperones. Please take a minute and fill out the following form for participation. Registration and Payment due by June 27th.

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