Pine View XC

Sunday, October 18, 2020

Oct 19-24 (Week 21)

It's finally here, State week! We've missed having our full team around this past week, and we really appreciate the sacrifice of those not racing at State have made to take off some time from full team activities to help ensure we are able to stay healthy and compete at full strength this Wednesday at State in Cedar. So a couple things to look for below: info about the State meet and busing (and needing to have some of the JV crew drive up on their own), info about practice after State and info about post-season races.

Purpose of the Week's Workouts: This week's workouts - We will continue to have just the Varsity crew meet for Mon-Wed. After State we look forward to having the WHOLE TEAM back together for some recovery runs for a few days and then refocus on the next goal.

<<<PLEASE WEAR BRIGHT or WHITE TO ALL AM RUNS>>>

This Week's Schedule:

(Varsity)

Mon - am - 8:00a; afternoon - girls at 4:15, boys at 4:45 (both groups on own)

Tue - am - 7:00a; afternoon - 3:00p

Wed - am - 7:00a; afternoon - STATE!

Thur - am - none; afternoon - 3:00p (Everyone)

Fri - am - none; afternoon - 12:30p (Everyone)

Sat - organize your group run

(JV)

Mon-Weds - organize own group runs. Get your runs in.

Thurs-Sat - with team (see schedule above)

Minutes:
Keep updating your minutes (we will cut this off on the day of State). 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). This is how we will earn our minutes awards for the season.

Upcoming Events:

Race - 4A State Championships: Oct. 21st at Cedar HS. Girls 5:00p, Boys 5:30p - bus leaves the HS at 3:00p - Freshmen: we will come pick you up at 2:30 (out of class at 2:20 and be out front for your rides).

Postseason Races: a few post season meets have been organized (that could replace our usual longer trips out of state).

>We will be having the Autumn Classic (a 2 mile on the track vs. DH on 10/29 at _____)... date not finalized yet, time and location TBA (evening, around like 6 or 7:00 at PV or DH)

>The Border Wars Utah Qualifier is on Nov. 7th in Spanish Fork - if we want to make this a team trip with a charter bus and all that we can... We would leave Fri (Nov. 6) after school and head up to Utah County and then return after the races on Sat evening. We are putting the costs together for this. Varsity crews will be heading up to this race for sure.

>We will also probably be having a race (maybe a two-miler) on the Staheli Farm course between the BWQualifier and the BW to help test out the course... date and time TBA

>The Border Wars (Utah vs. Colorado) is scheduled for Nov. 21st here in St. George at Staheli Farms. You have to qualify for this meet as a team through the Utah qualifier.

Bus for State: Our bus holds 55. With the 15 runners (and alternate) plus the 4 coaches, that leaves 36 spots on the bus. Here's who we have listed as coming to State based on who came to the team meeting to organize Hype Squads last Monday (look for your name on this list): Carson, Zak B, Gaige, Tyler, Porter, Isaac, Zack DT, Hyrum, Dane, Nick, Nathan H, Grant, Kyler, Allen, Ben, Timmy, Elijah, Gianno, Carter, Parker, Coleman, Dalton, Talmage, Karli, Macy, Allison. Katie, Amelia, Mikaela, Brecken, Laney, Taylor, Kate, Rayne, Hannah, Aliana, Sadie, Brianna, Emma and Madeline. So that's 40 of you... meaning, we need 4 from this crew to see if they could drive up or something. Please talk this out and share it around with teammates. Maybe someone could (with parent permission) drive or a few people could get with some friends who are also going... please text Coach ASAP so this can get worked out and we can get as many of our teammates up to the race as possible.

Youngsters:

Final practice is Thursdays Oct. 22nd (practice/team party) 3:00-4:15 at PVHS. Youngsters, you guys are great! Can't wait to see you in PV jerseys soon.

PVXC Thought of the Week:
"The whole game is predicated on players playing for each other, feeling the responsibility for each other and performing."

-Greg Popovich

One of the greatest basketball coaches of all-time, Pop could have been talking about any sport... but especially XC. There truly is no greater team sport than XC. After months and months of hard work, sweat, tears, pain and joy, seven of you toe the line at the State Championships. You can't rely on your best runner to just do most of the work and you'll coast along. No coach can yell you through to victory (or call a timeout if things aren't going so well). It's just you and your teammates out there, trying to do the very best you can for each other. And when you care about each other, when you realize that you each have a responsibilty, and that your job, your place, your race is just as important as the other six on the team, you dig deep - deeper than you ever have - and you go do the very best that you can on that given day because you care about everyone that you are on that line with, you appreciate them, and you love them.

Sunday, October 11, 2020

Oct 12-17 (Week 20) and Region Recap

Many of us are still kind of amazed that we made it to this point in the season and so fast. Even with some ups and downs, it was a great Region showing for the Panthers (more on that later). We are so proud of all the work everyone has put in, the team we've become, and the growth that each and every one of you have shown. Although it is not finished, this has been another great season to add to the legacy that is PVXC.

We need a parent of each Senior to text (801)6565339 for planning of Senior gifts.

Purpose of the Week's Workouts: This week's workouts - For the Varsity, we are in the Competition phase, we cut our minutes down and prep to run fast! The JV crew will be taking an easy week, just getting some minutes in. If you're on the JV crew and having some injuries, now would be a great time to take a few days off and get things rested up and feeling better.

<<<PLEASE WEAR BRIGHT or WHITE TO ALL AM RUNS>>>

This Week's Schedule:

(Varsity)

Mon - am - 6:00a; afternoon - 3:00p (don't attend team meeting, just go out and practice)

Tue - am - 6:15a weights and run; afternoon - 3:00p

Wed - am - 6:15a; afternoon - 3:00p

Thur - am - on own; afternoon - girls at 4:15, boys at 4:45 (location TBA)

Fri - am - on own; afternoon - girls at 4:15, boys at 4:45 (location TBA)

Sat - organize your group run

(JV)

Mon - afternoon - 3:00p team meeting in lecture hall followed by practice

Tues-Sat - organize own group runs. Get your runs in.

Region Championships:

This year, Region was held at Canyon View HS (using the same course from earlier in the season, which makes for a nice comparison for growth throughout the season). In the JV girls race, we saw the Panthers pull of some domination - placing 9 in the top 17 and winning 32 to 50 (DH), 98 (SC), 104 (Cedar), 108 (Hurr), 144 (CV) and 181 (CC). Emma battle for the win throughout and eventually finished 2nd. She was followed by Katie (4th), Kate (5th), Kennis (10th), Madeline (11th), Mikaela (12th), Macy (14th), Sadie (16th) and Amelia (17th). Every girl on the team ran great and there were many huge improvements from earlier in the season. The JV boys placed 5th and were led by Dane in 18th. Zack, Ben, Gary and Grant rounded out our scoring. The Varsity ladies ran well enough to secure another Region Championship by a score of 49 to 67 over DH. Brooklyn led the team with a 6th place finish just in front of Brinley who placed 7th. Adri was a third Region medalist for PV finishing 10th. Alli was just behind her in 11th and Pyper was 15th to finish up our scoring. Kyanne was 20th and Jenna 28th. It was a gutsy run from the ladies on a day that maybe wasn't their best team race. The Varsity boys placed 5th with Scottie finishing 6th overall (his 3rd straight year being a Region medalist). Following Scottie were Trey in 20th, Boston 25th, Kenny 31st, Bryan 33rd, Bentley 35th and Jason 36th. Both Varsity squads will look to sharpen up over the next week and a half and be ready to run very well at State.

We are especially thankful for our seniors who were running their last official XC race for Pine View: Emma, Madeline, Sadie, Allison, Rayne, Hyrum, Ben, Carter and Elijah.

Upcoming Events:

Race - 4A State Championships: Oct. 21st at Cedar HS. Girls 5:00p, Boys 5:30p

Athletes of the Week (last week):
Performance - Alianna Sanchez, Fr. - Alliana has continued to show great improvement driven by her commitment to being at practice and pushing herself each day.
Tough at Practice - Madeline Wright, Jr. - Over her four years of XC, Madeline has improved tremendously and is now one of our top JV runners. This growth has come because of her dedication to running with the top girls each and every day.

Team Builder - Tyler Boswell, So. - Tyler brings a great energy and excitement to the team. He's always encouraging and pushing the team to do its best.

Youngsters:

Our 6th-8th grade running camp known as the Youngsters is in full swing. Tuesday is the last race: Tues Oct. 13 at Grandpa's Pond in Hurricane, registration at 4:00, race at 4:30 (Elem race at 5:30). Final practice is Thursdays Oct. 22nd (practice/team party) 3:00-4:15 at PVHS. Youngsters, you guys are great! Can't wait to see you in PV jerseys soon.

PVXC Thought of the Week:
"I was in tears before the Olympic final. But when I got into the blocks, I had to switch my mind back into the race... I decided to give it my all."

-Wayde Van Niekerk, about his Olympic gold and World Record setting race at the '16 Olympics

We often have talked about the feelings we have before races and working with those in positive ways, even using a lot of our Thoughtful Thursdays to be mindful and visualize how to use these feelings. Heading into a big event (like State), sometimes the nerves and anxiety can almost overwhelm us. Looking at this quote, it helps me to realize that even the best of the best get the same feelings. However, they have learned to use them in positive ways and to focus on the moment and what is important. Over the next week, make sure you take the time to put yourself into the situation of getting onto the start line at State and see yourself being able to refocus and set the anxiety aside and be ready to perform.

Sunday, October 4, 2020

Oct 5-10 (Week 19) and Cedar Invite Recap

***UPDATE****

Region Schedule:
9:00am JV Girls (sub 25:00)

9:35am JV Boys (sub 20:00)

10:05am Varsity Girls

10:45am Varsity Boys

11:20am JV Girls

12:00pm JV Boys

Be at PVHS at 7:00am on Saturday for the bus (we will need about 10 athletes to ride with parents, please let coaches know by Wednesday)

Team Pictures Wednesday at afternoon practice. Full team uniform required.

Another good week for the Panthers. We really can't believe it is Region week. It has been a long journey in many ways - hot summer days, camp, school starting and more hot days, ups and downs with our races, overcoming injuries, bonding with the team and team parties. And in other ways it seems like we just got started. Let's make this a great week. Do your best to get school work done early in the week and try and eliminate as much of the external stressors as you can. And, as we see a rise in sickness around town and at school, please do your best to keep healthy - and the number one way we can do that right now is wear a mask, AND WEAR IT CORRECTLY (over your mouth and nose).

Purpose of the Week's Workouts: This week's workouts - In the Competition phase, we cut our minutes down (a little more for JV than Varsity - because of two different goal races) and prep to run fast!

Let's refocus on this (including on weight days)...

<<<PLEASE WEAR BRIGHT or WHITE TO ALL AM RUNS>>>

This Week's Schedule: (Jrs./Srs. up to 5 doubles, Sophs up to 4 doubles, Fresh up to 2 doubles)

Mon - am - 5:45a (Level 2-4, Level 1 you decide which workout plan you want to follow - see workouts); afternoon - 3:00p team meeting in lecture hall followed by practice (Everyone - even Level 1s who ran in the morning, you will do drills with the team following meeting but no run)

Tue - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone) - we will need help with the Youngsters race at 5:00p at PVMS.

Wed - am - 6:00a (Everyone) Because of the sustained heat, we are going to move our Tuesday afternoon workout to Wednesday morning, please plan on being there; afternoon - 3:00p (Everyone)

Thur - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)

Fri - am - 6:15a (Level 2-4, no JV); afternoon - 3:00p (Everyone)

Sat - Region 9 Championships at Canyon View - see race info below

Cedar Invite:

On a warm day for early October in Cedar, our team ran well up at the Cedar Invite. The Freshmen boys started us off with a solid 3rd place finish. Leading the team was Grant with a well paced race where he worked into the top 10 in the last mile. Gaige placed 11th, and Talmage had his strongest race of the season to place 17th. We continue to see strong races from our other Freshmen as Porter, Carson, Kyler and Nathan all ran very well. For the second straight week, the Freshmen girls took home the win (when the club team was removed from the scoring). And for the second straight week, Kate took home the individual title. Katie ran well to place 3rd; Brecken had a very strong race placing 13th, and she was followed closely by Brianna in 16th. Laney rounded out our scoring in 24th, and Aliana ran her best time of the season. The Sophmore boys placed 3rd (like their Freshman teammates). They were led by Dane, Gary, Timothy (with his best race of the season), Allen and Tyler in the scoring. Gianno had another solid race as well. The Sophmore girls didn't field a scoring team, but had great races from Amelia, who placed 3rd overall, and Hannah, who placed 8th. The Varsity boys ended up 5th (but well ahead of teams from any other region). Scottie ran a strong race and placed 6th overall. He was followed by Boston (22nd), Jason (31st), Trey (34th) and Bryan (43rd) for our scorers. The Varsity girls continue to make a strong push toward State with a 1st place finish by placing all 5 scorers in the top 15. Adri led the way in 4th, followed by Alli in 6th, Brinley in 8th, Brooklyn in 9th and Pyper in 15th. Kyanne and Jenna rouned out our top 7 who finished before any other teams 5th. The JV boys placed 6th with a spread of only 36 seconds between Hyrum, Zac, Zack, Nathan and Elijah. Then the successful day ended with our JV girls scoring the lowest total of the day in any race - just 26 points - led by all five scorers in the top 9: Sadie (2nd), Madeline (3rd), Karli (5th), Allison (7th) and Macy (9th). Overall it was a good performance for our team after a hard week of workouts and heat. With one week until Region, we'll now focus on hitting our best efforts of the year.

Upcoming Events:

Race - Region 9 Championships: Region has been moved to Saturday, October 10th starting at 9:00a at CVHS. Bus leaving time will be announced Monday. Race Schedule hasn't been announced yet.

Race - 4A State Championships: Oct. 21st at Cedar HS. Times are not set on this, but it looks as if our races will be at 5:00p and 5:30p.

Athletes of the Week (last week):
Performance - Laney Holt, Fr. - Laney had an exceptional race at Roy and wound up with a PR by over 8 minutes.
Tough at Practice - Brooklyn Hill, So. - Brook has really been pushing herself and teammates to group up in practice and the hard work is showing in races for herself and her teammates.

Team Builder - Grant Hall, Fr. - Grant has been a tremendous positive addition to the team. Not only is a strong runner, but his energy and support of his teammates is excellent.

Youngsters:

Our 6th-8th grade running camp known as the Youngsters is in full swing. Our practices will be held Tuesdays (This week, we host a race at PVMS at 5:00p) and Thursdays at 3:00 at PVHS.

PVXC Thought of the Week:
"The most difficult thing is the decision to act. The rest is merely tenacity."

-Amelia Earhart

What a cool idea. The hardest thing about most things is actually making up your mind to do it. Then once you make up your mind just going for it. This is so true in running and racing. Often we hold ourselvs gack because we have a fear of something or we are unsure of ourselves. But if we can just get to that point where we can make the decision to act, we've taken a huge step. So take some time this week and as you work on your visualization and mental training, envision yourself acting. Make up your mind about what you are going to do at hard parts of the race. So when those difficult times come, you've already made the decision to act. Then... get after it. I love the word "tenacious". When I picture what it means, I think of some kind of beast just getting after it, never stopping until the job is done, pushing and pushing and pushing. Let's make up our minds now to act, and let's go be tenacious in doing!

Bonus...

Think you're tired at the end of an XC race and can't find anything else in you? Look at Sara Hall's kick this weekend at the end of the London Marathon (watch from 3:45-4:15)

Sunday, September 27, 2020

Sept 28-Oct 3 (Week 18) and Roy Recap

Thanks everyone for the great trip to Roy. Not only did the team run well, but each of you did an excellent job on the bus, in the hotel and out in the community. Our bus driver said we the best group he has ever taken - I think that is a pretty big deal... LIVE and run greatly!

Purpose of the Week's Workouts: This week's workouts - We get into the final stages of our season now. The last couple/few (depending on if you're JV or Varsity) weeks are our major competitions and our workouts will prep us to do very well in them. We'll see more race pace (and sub-race pace) stuff as well as the introduction of some 200s. Also, the JV will see a little decrease in their minutes this week.

Let's refocus on this (including on weight days)...

<<<PLEASE WEAR BRIGHT or WHITE TO ALL AM RUNS>>>

This Week's Schedule: (Jrs./Srs. up to 5 doubles, Sophs up to 4 doubles, Fresh up to 2 doubles)

Tue - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)

Wed - am - 6:15a (Level 3-4, optional for Level 2, no Fresh); afternoon - 3:00p (Everyone)

Thur - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)

Fri - am - 6:15a (Level 2-4, no level 1s); afternoon - Race at Cedar (info below)

Sat - for your own group run or run on your own

Minutes:
Keep updating your minutes (start if you haven't been). 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). This is how we will earn our minutes awards for the season.

Royal Run: For our first time attending this meet, we sure did a great job! The Varsity races got us started first. The boys ran their best race of the season. Led by Scottie in 10th, the boys placed 3rd overall to Herriman and Weber. A strong pack of Trey, Jason and Boston at 25th-27th place were a big part of that. Kenny rounded out our scoring with a time of 16:29, followed by Gabe and Bryan just 10 seconds later. The girls also took 3rd in a tight battle with Layton and Herriman. Adri took 7th overall at broke the 18:00 barrier. Again a strong pack of three was a big part of the success - Alli was 14th, Brooklyn 15th and Brinley 17th. Pyper finished up our scoring with a solid time of 19:14. She was followed closely by Kennis and Emma. The next races were the JV races where the boys placed 2nd and the girls won. Bentley took 3rd with a time right on the Varsity guys. He was followed by Ben, Dane, Zack and Hyrum in the scoring. The whole crew was right at 20 minutes or below with many great races and big PRs. The girls race saw PV finish 7 girls in the top 12 led by Kyanne and Jenna with a 1st and 2nd, followed by Sadie in 4th, Allison in 7th, and Amelia, Maddie, and Addie coming in at 10th-12th. And like the boys, there were many other great races and PRs. The Rookie races consisted of athletes that hadn't ever run XC before. The boys took 3rd behind strong runs from Gary, Grant and Gaige who all finished within 2 seconds and placed 9th-11th. And the story of the day continued with many great races and PRs from other athletes (like Parker, Porter and Carson, to name a few). The girls were led by another 1-2 sweep; this time from Kate and Katie. Brianna, Brecken and Laney all ran great races to round out our 2nd place finish. It was great to see so many members of our team believing in themselves and in our team. This was a good building race to push us into the championship season.

Upcoming Events:

Race - Cedar Invite: Oct. 2nd 3:00 (9th Boys), 3:20 (9th Girls), 4:00 (10th Boys), 4:20 (10th Girls), 5:00 (Var Boys), 5:30 (Var Girls), 6:00 (JV Boys), 6:20 (JV Girls) at Cedar HS. Because of busing, we will be leaving around noon for this meet, but the scheduled time is completely finalized yet... you will be informed (hopefully) at team meeting Monday.

Race - Region 9 Championships: Region has been moved to Saturday, October 10th starting at 9:00a at CVHS. This schedule change is because of busing. PLEASE MAKE ADJUSTMENTS TO YOUR SCHEDULES! Race schedule isn't set yet, but will likely have 2 JV races for each gender and the Varsity races (proposed idea is JV girls/boys, Var girls/boys, JV girls/boys).

Race - 4A State Championships: Oct. 21st at Cedar HS. Times are not set on this, but it looks as if our races will be at 5:00p and 5:30p.

Athletes of the Week (last week):
Performance - Kennis Borrowman. Jr. - Kennis has shown tremendous growth throughout this season. Her consistency and dedication have really started to pay off as she has worked her way on to the Varsity squad
Tough at Practice - Mikaela Hall, Jr. - Mikaela's growth over this season has been tremendous. She joined our team at the beginning of the school year and has now seen her hard work take her to the level of a top JV runner fighting for a Varsity spot.

Team Builder - Karli Blackmore, Jr. - Karli's positive attitude and example of hard work are great examples to everyone on the team.

Youngsters:

Our 6th-8th grade running camp known as the Youngsters is in full swing. Our practices will be held Tuesdays and Thursdays at 3:00 at PVHS - we will meet on the back grass to the south of the school. Share this info with family, friends, neighbors who may be interested.

PVXC Thought of the Week:
"Discomfort lead to growth. If you want to get better you have to be willing to be uncomfortable."

-Jon Gordon

Pretty simple idea, but pretty important to understand. As we transition to our final stages of the season, you will have the opportunity to become a better runner than you ever have been. But it will take a solid belief of this idea, and a willingness to implement it to reach those levels of schievement. There will be new opportunities for you to push yourself and get uncomfortable - to grow. But as you do this, take strength in knowing that this discomfort is something that you can count on making you physically better and mentally stronger when the time to really shine comes in races!

Sunday, September 20, 2020

Sept 21-26 (Week 17) and Hurricane Recap

We're entering into our final few weeks before our championship season. We've worked so hard for so long; now it is time to really let it all come out. It's going to be a busy week with Homecoming activities and our travel meet over the weekend. Then we'll keep rolling right into Cedar Invite next week and then our rescheduled Region 9 Championships the week after (see info below) and then State!

If we can just put this idea out there (again)... Please be taking care of yourself and your teammates to stay healthy. WEAR YOUR MASKS, and wear them correctly, at school and any time in out in public and even as you hang out with those that aren't on the team. Wash your hands and stay away from events with large crowds. Cases are on the rise and we want to be able to complete our season!

Purpose of the Week's Workouts: This week's workouts - We should really start to see the season coming together this week. We'll have a long run with a power run on Monday morning, followed by a workout on Tuesday after school. The reason for the short turn around is to let our legs get fully recovered before the race this weekend - we want to give ourselves the best opportunity to run really well!

Let's refocus on this (including on weight days)...

<<<PLEASE WEAR BRIGHT or WHITE TO ALL AM RUNS>>>

This Week's Schedule: (Jrs./Srs. up to 5 doubles, Sophs up to 4 doubles, Fresh up to 2 doubles)

Tue - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)

Wed - am - 6:15a (Level 3-4, optional for Level 2, no Fresh); afternoon - 3:00p (Everyone)

Thur - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)

Fri - am - 6:15a (Level 2-4, no level 1s); afternoon - prerace shakeout at course (Everyone), those not traveling need to get their run in on their own

Sat - Race at Roy (info below), those not racing need to get a hard tempo effort run in on their own

Hurricane Tri: Another hot day greeted us on the tough course at Sky Mountain. The girls started us off well finishing with 7 in the top 8 led by Brinley, Alli and Brooklyn to win by a score of 20 to 54 (Hurr) and 67 (CV). Finish with 11 of the top 16 overall our JV continues to solidify itself as one of the top in the state. Mikaela had a very strong race (as well as Kennis who finished 6th for our team); Sadie and Maddie continue to run well; and we had strong races from Brianna, Hannah and Karli. In the boys' race, Scottie's 2nd place finish led the team to 2nd behind Hurricane (19 to 44 to 81 for CV). We had a strong pack and placed 10 in the top 24. Jason continues to show good consistency and Trey's growth has been key for the team. Among our JV crew, Gary, Dane and Gaige are showing good results from their hard work. Parker, Carson and Nathan among others have also shown great improvements over the season. This was a tough race in tough conditions, but the hard work we put in prepares us for this and hopefully we continue to learn that we don't ever back down.

Upcoming Events:

Homecoming Parade: Wednesday at 6:30 (Parade starts at 7:00p). Line up along 200 E in Washington (First Stop street). Wear PVXC uniform top and black shorts.

Race - Royal Run: Sept. 26th. 8:00a (Var Boys), 8:30a (Var Girls), 9:00a (JV Boys), 9:30a (JV Girls, 10:00a (Rookie Boys), 10:30a (Rookie Girls) at Roy High School. This will be an overnight travel meet. We will leave Friday, then stay overnight in Ogden to race Saturday morning before returning home. HS will be out after 2nd period and the bus leaves at 10a and the MS will be out at 10a with the bus coming to pick you up from the bus loading zone shortly after. Those who have earned the priviledge to travel with excellent practice attendance and strong grades will be notified at the team meeting on Monday. Here is the Roy Itinerary for athletes and parents. As of now, it looks at if spectators will be allowed (but, of course, required to mask up and stay clear of participants). Roy Schedule/Info/Map

Race - Region 9 Championships: THIS IS A SCHEDULE CHANGE!!! Region has been moved to Saturday, October 10th starting at 9:00a at CVHS. This schedule change is because of busing. PLEASE MAKE ADJUSTMENTS TO YOUR SCHEDULES! Race schedule isn't set yet, but will likely have 2 JV races for each gender and the Varsity races (proposed idea is JV girls/boys, Var girls/boys, JV girls/boys).

Race - 4A State Championships: Oct. 21st at Cedar HS. Times are not set on this, but it looks as if our races will be at 5:00p and 5:30p.

Athletes of the Week (last week):
Performance - Bryan Richardson, Fr. -
Tough at Practice - Allen Roldan, So. -

Team Builder - Macy Brooks, Jr. -

Youngsters:

Our 6th-8th grade running camp known as the Youngsters is in full swing. Our practices will be held Tuesdays and Thursdays at 3:00 at PVHS (this coming Tuesday there won't be practice because of the meet at Grandpa's Pond in Hurricane) - we will meet on the back grass to the south of the school. Share this info with family, friends, neighbors who may be interested.

PVXC Thought of the Week:
"No matter how old I get, the race remains one of life's most rewarding experiences."

-Dr. George Sheehan

Raise your hand if racing gives you nerves and sometimes even scares you... Guess what, you're not the only one. Probably most of your teammates raised their hands, too. But guess what else, that's okay. Being anxious about racing, being nervous if you are going to do well and getting butterflies is perfectly normal. Those feelings all mean that you care and want to do your best. Once we learn to embrace the race - like the thought of Dr. Sheehan above - we can really make it a rewarding experience. Racing is where we get to shine. Racing is where we have the opportunity to really help our teammates. Racing is where we get to put it all out there. Racing can (and should be) a great experience. As you prepare for races - including this week - take time to visualize the hard work you've put in so far this year, remember that your teammates are all their for you, remember your goals and have confidence that you are going to do great things. Take time to prepare yourself that it will be difficult and that you'll be prepared to overcome those difficulties. And as you have these thoughts, know that you are going to do well in your races and they will be rewarding experiences.

Sunday, September 13, 2020

Sept 14-19 (Week 16)

Another strong week with solid workouts and another fun team party. One thing we are noticing is an increase of lower leg injuries. More than likely these are happening as we are getting a little busier with school and not spending enough time on our post-run rehab. Now would be a great time to refocus on the little things that can help you get the most from your runs and keep you out there putting some minutes in: ice massaging each day after you get home, rolling out your legs after each run, spening some extra time stretching (along with our ropes on Tues/Thurs), and yoga on Wednesday (and/or any other day that works for you).

Purpose of the Week's Workouts: This week's workouts - still building our pre-comp aerobic engine with some power running/tempo built into our long run and race pace work.

<<<PLEASE WEAR BRIGHT or WHITE TO ALL AM RUNS>>>

This Week's Schedule: (Jrs./Srs. up to 5 doubles, Sophs up to 4 doubles, Fresh up to 2 doubles)

Tue - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)

Wed - am - 6:15a (Level 3-4, optional for Level 2, no Fresh) yoga at 6:40 all invited; afternoon - no practice, Race at Hurricane (info below)

Thur - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)

Fri - am - 6:15a (Everyone); afternoon - on own or with your own group (Level 4, optional Level 2-3)

Sat - 7:30a at PVMS (Everyone) - with a race on Wednesday, we'll do our workout Saturday morning; please plan as best as possible to attend team practice.

Minutes:
Put in your minutes for this week (start if you haven't been). 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). This is how we will earn our minutes awards for the season.

Upcoming Events:

Race - Hurricane: Sept. Wednesday at Sky Mountain Golf Course, Girls at 5:00p, Boys at 5:30ish (there may be a Middle School race at 4:30, we'll get an update soon). Everyone please mask up - athletes all the time except when you are running, parents/family/friends ALL the time (especially around the team). There is no team bus, please get your rides arranged. Everyone be at the course by 4:15p.

Race - Royal Run: Sept. 26th 8:00a (Var Boys), 8:30a (Var Girls), 9:00a (JV Boys), 9:30a (JV Girls, 10:00a (Rookie Boys), 10:30a (Rookie Girls) Roy High School. This will be an overnight travel meet. We will leave Friday, then stay overnight in Ogden to race Saturday morning before returning home. To get our numbers figured out, we MUST KNOW NOW if you are planning on not attending because of Homecoming. We will need a final solid count at the team meeting on Monday... so some of you need to decide what you are doing!

Youngsters:

PVXC Thought of the Week:
"The end of the workout is the start of the adaptation process. What you eat, drink and how long you sleep post workout impacts how much benefit you'll receive from the work you did. Don't ignore that what you do following a workout is just as important as the workout."

-Jonathan J. Marcus
Tying in a bit to what we said at the intro to this week's post... Often we work so hard in a workout, because we know that the push and the sweat will make us better. But then we rush home and off to work or homework (or maybe just sit around for a couple hours on the phone and lazing). Many of us forget, however, that getting some protein and carbs into our bodies within 30 mins of a workout will optimize our fueling recovery, that rolling and icing will loosen our muscles and jumpstart the rebuilding required to get the most out of the workout and that sleep the night of a workout is when our muscles (and mind) repair from the difficult effort we just put in. This is all part of the Renegade lifestyle... you can't just be committed for 2 hours a day and think you are maximizing gains, it needs to be a lifestyle of dedication and committment on all fronts - the hard work and the recovery!

Sunday, September 6, 2020

Sept 7-12 (Week 15) and Dual w/ Crimson & Timpanogos Recaps

We made it through the heat wave - hopefully the last one of the year. We can look forward to a great week of practice and some big improvements from all the hard work we've done for the last few months.

Purpose of the Week's Workouts: This week's workouts - this week will be our last real big long run of the season and our last real big mileage week of the year. We will continue to work on race pace workouts and hills to strengthen for fast running in a few weeks.

<<<PLEASE WEAR BRIGHT or WHITE TO ALL AM RUNS>>>

This Week's Schedule: (Jrs./Srs. up to 5 doubles, Sophs up to 4 doubles, Fresh up to 2 doubles)

Mon - am - 7:00a everyone meet at Maverick roundabout on the Washington Parkway to carpool over to Hurricane for a team trail run on the Hurricane Rim Trail. No afternoon run.

Tue - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)

Wed - am - 6:15a (Level 3-4, optional for Level 2, no Fresh); afternoon - 3:00p (Everyone)

Thur - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)

Fri - am - 6:00a (Everyone); afternoon - on own or with your own group (Level 4, optional Level 2-3)

Sat - run on own or with your own group.

Dual w/ Crimson: Somehow we battled through some extreme heat and ended up with a very good race with Crimson. The Youngsters got us started with a good race with a big crew of MSers from around the area. The HS girls ran very well and had great packing throughout and finished with 13 of the top 18. Kennis led us with a 2nd place finish. She was followed by Katie, Sadie, Madeline and Kyanne to help the Panthers to victory 20-41. The boys also saw strong packing and took 5 of the top 6 spots - led by Bryan in 1st, Keaton 2nd and Boston in 3rd to win 17-40.

Timpanogos Invite: On Saturday, the Varsity teams traveled to our largest meet of the season, the Timpanogos Invite in Orem. The Varsity girls ran well in the Elite Varsity Division and placed 5th overall as a team. We were led by Adri who had a breakout race and placed 6th overall. Brinley ran a strong 22nd followed then by Alli, Brooklyn and Pyper all in the top 45. The boys also competed in the Elite Varsity Division and placed 16th. Scottie led the team and our Sophmore crew continued to improve led by Trey who was our 2nd man and Keaton and Kenny who were our 5th and 6th runners.

Upcoming Events:

Dixie All-Comers: has been cancelled.

Race - Hurricane: Sept. 16th. at Sky Mountain Golf Course, race time TBA. Everyone please mask up - athletes all the time except when you are running, parents/family/friends ALL the time (especially around the team).

Race - Royal Run: Sept. 26th. 8:00a (Var Boys), 8:30a (Var Girls), 9:00a (JV Boys), 9:30a (JV Girls, 10:00a (Rookie Boys), 10:30a (Rookie Girls) Roy High School. This will be an overnight travel meet. We will leave Friday, then stay overnight in Ogden to race Saturday morning before returning home. To get our numbers figured out, we MUST KNOW NOW if you are planning on not attending because of Homecoming.

Athletes of the Week (last week): sorry I left the paper at school... I'll catch this up Tuesday
Performance -
Tough at Practice -

Team Builder -

Youngsters:

Our 6th-8th grade running camp known as the Youngsters is in full swing. Our practices will be held Tuesdays and Thursdays at 3:00 at PVHS (this coming Thursday there won't be practice because of the meet!) - we will meet on the back grass to the south of the school. Share this info with family, friends, neighbors who may be interested.

PVXC Thought of the Week:
"Remember that prioritizing sleep is not sacrificing other activities. Good sleep allows you to bring your full self to whatever it is you are doing. It's better to be fully awake for 16 hours than 60 percent awake for 20. You live more life that way."

-Brad Stulberg
It seems that we've been having quite a few talks/thoughts about sleep lately. Is it an overload? I don't know - maybe if you sleep a good amount it is. But being around this stuff long enough, it doesn't take much to know that almost every high schooler could use more dedication to sleep. It is the #1 performance enhancer; it helps you get more out of every workout than anything else; it helps you fully engage more in everything you are doing than anything else. GET MORE SLEEP! A lot of you ask, "Coach, what can I do to get better?" Most of you are doing a lot of things right - workouts, drills, weights - one thing you could do better at... SLEEP!

Friday, August 28, 2020

Aug 31-Sept 5 (Week 14)

I can't believe we are already in week 14 of XC. It's been a long grind, but a lot of great stuff has happened. Let's keep on working and keep on being there to support and build each other up.

Purpose of the Week's Workouts: This week's workouts - this week we are transitioning into our Pre-Competition Phase - which focuses or leg strength through Hill Circuits and race pace workouts. This where we get to see some real gains. So stay healthy and let's not miss practice - each one is an important piece of the puzzle.

<<<PLEASE WEAR BRIGHT or WHITE TO ALL AM RUNS>>>

This Week's Schedule:

Tue - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)

Wed - am - 6:15a (Level 2-4, no Fresh); afternoon - 3:00p (Everyone) - workout may be moved to 6:00a because of heat (if so, we will switch morning and afternoon)

Thur - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Varsity only), everyone else race at PVMS be there at 5:45p.

Fri - am - 6:15a (Everyone); afternoon - on own or with your own group (Level 4, optional Level 2-3)

Sat - Varsity race; everyone else workout on own or with your own group.

Upcoming Events:

Dixie All-Comers: has been cancelled. We will replace it with a dual vs. Crimson

Race - Dual vs. Crimson: Sept. 3rd. 6:30p Girls, 7:15 Boys at Pine View Middle School (Youngsters at 6:00p). Those who aren't racing at Timpanogos will race here. Everyone please mask up - athletes all the time except when you are running, parents/family/friends ALL the time (especially around the team).

Race - Timpanogos Invite: Sept. 5th. 9:20a (Var Girls) and 9:50a (Var Boys) Lake Side Park, Orem. This will be a Varsity (top 7 boys and girls) travel meet. We will leave Friday, then stay overnight in Utah County to race Saturday morning before returning home. The meet has asked that fans don't attend the race (#bumma). I've spread the word, you decide what you're doing. But please mask up!

Sponsors:

If you collected any sponsors that need a sign posted, please have the money and paperwork turned in on Monday! (The signs are being sent to the printer.)

Athletes of the Week (last week):
Performance - Amelia Hall, So. Amelia has really shown great growth in her first couple races as a Panther. Her toughness and effort has united a strong crew at the top of the races helping push the JV ladies to a win at CV.
Tough at Practice - Grant Hall, Fr. Like his sister, Grant has really meshed well with the team and proven a valuable contributor. He has big goals with his running, and at every practice, he gives his all to push himself toward those goals.

Team Builder - Roxy Hanza, So. Roxy has been battling an injury for a few weeks, but she is always out supporting her teammates and bringing a great attitude. It's great to have her working back from the injury and able to get some running in.

Youngsters:

It's time for our 6th-8th grade running camp known as the Youngsters. Our practices will be held Tuesdays and Thursdays at 3:00 at PVHS (this coming Thursday there won't be practice because of the meet!) - we will meet on the back grass to the south of the school. Share this info with family, friends, neighbors who may be interested.

PVXC Thought of the Week:
"It's not that elite runners don't feel pain and discomfort during their hard workouts. It's just that they react differently. They don't freak out, see it as an enemy to combat. They navigate through it."

-Steve Magness
If everyone could learn this right here... WOW! We would be able to accomplish so many great things (and not just in running). Everyone who runs is going to find pain and discomfort. How do you react to it? Take a few minutes and really think about that... What do you do mentally and physically when the pain of a race hits? Is there a way you could work on improving that reaction? Maybe you have a mantra you can repeat to help you. Maybe you realize that everyone is hurting. Maybe you help yourself remain calm by noting that pain means you are doing the right thing. Whatever it is, when you are able to find your way to work you way through it, pain will no longer be an enemy, but rather something you are able to handle and act positively through.

Sunday, August 23, 2020

Aug 24-29 (Week 13) and Canyon View Recap

Hopefully all that crazy hot stuff is over! Great job everyone making it through the first full week of school and the hottest week we've had all summer. Make sure you are good and hydrated for this coming week. It would also be a great time to check your sleep (are you working toward that team goal of everyone getting 8+ hours?) and to give a check how you are doing on your eating - especially your intake of recovery and energy based vitamins and minerals like iron, calcium, potassium, and your electrolytes, carbohydrates and proteins. If you need a little info on foods loaded with this simple slide show has great ideas.

Also, a huge thanks to everyone staying masked up. I've said before (and will say again) that whatever your personal beliefs are is okay... but for us to have a school year and a season, masks are a must! So keep healthy: mask up, wash/sanitize hands, and stay away from social events where you run the risk of picking up something - and not just Covid, plenty of other sickeness can put you and your teammates out, too.

Purpose of the Week's Workouts: This week's workouts - this is our final week of the SWEP phase and we will use this week and the next week to transition into our Pre-Competition Phase - which focuses or leg strentgh through Hill Circuits and race pace workouts. You may be thinking, "Hey, we've already been racing. So why are we moving into Pre-Comp Phase?" Dang... that's a great question. The answer goes along with pretty much everything we preach around here - everything we are doing is based on a continum of learning and improvement. We're lucky that our sport doesn't have season records or stuff like that. So these early meets are just part of our continued growth. We just continue to work to improve and build to our most important events in October.

<<<PLEASE WEAR BRIGHT or WHITE TO ALL AM RUNS>>>

This Week's Schedule:

Tue - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)

Wed - am - 6:15a (Level 2-4, no Fresh); afternoon - 3:00p (Everyone) - workout may be moved to 6:00a because of heat (if so, we will switch morning and afternoon)

Thur - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)

Fri - am - 6:15a (Everyone); afternoon - 3:00p (Level 4, optional Level 2-3)

Sat - some will have a workout... time and place to be announced

Upcoming Events:

Race - Timpanogos Invite: Sept. 5th. 8:00a Lake Side Park, Orem. This will be a Varsity (top 7 boys and girls) travel meet. We will leave Friday, then stay overnight in Utah Country to race Saturday morning before returning home.

Dixie All-Comers: has been cancelled. We are going to still have a JV race that week to replace it. Info will be posted as soon as finialized

Athletes of the Week (last week):
Performance - Adri Baker, So. Adri had a great race at the Cedar All-Comers. She dominated the Fresh/Soph girls race and won by over a minute and a half. She's got an amazingly positive attitude and really builds up everyone on the team.
Tough at Practice - Brinley Peterson, Jr. Brinley has been taking a big leap in her running through this summer. Everyday she takes every practice's purpose to heart and is determined to get the most out of it. Her example of hard work and drive is one we can all grow from.

Team Builder - Trey Despain, So. Trey earned this award for his support of teammates at the Cedar meet. He was all over the course yelling and encouraging the team to do their best. Try carries this attitude into his own running as well and has really shown himself to be one of the best Sophmore runners in the Region.

Youngsters:

It's time for our 6th-8th grade running camp known as the Youngsters. Our practices will be held Tuesdays and Thursdays at 3:00 at PVHS - we will meet on the back grass to the south of the school. Share this info with family, friends, neighbors who may be interested.

Race Report:

Canyon View Invite - Solid showings from our team at the CV Invite this past Saturday on this year's Region Championship course. The Varsity boys started off by placing 5th being led by Scottie who finished 6th. The JV boys placed 4th and were led by Keaton and Trey who took 3rd and 4th once the races were combined. Bryan, Grant and Gaige were among the top Freshman finishers in the race. And we continue to see big improvements from some of our other Freshman and first year runners like Carson, Timmy and Nathan C. The girls swept both the Varsity and JV races. The Varsity race came down to a tie breaker which saw PV come out on top after a strong race from Jenna. Adri (4th) and Brinley (8th) both placed in the top ten, Pyper placed 11th and Brooklyn continues to improve from her break and moved into the top 15 this week. The JV girls had 5 of the top 8 and 6 of 11 and half of the top 16 with Kyanne, Kennis, Amelia, Katie and Allison finishing 4th-8th, Kate in 11th, and Sadie and Maddie finishing 15th and 16th. Brianna, Hannah, Rayne, and Brecken also had very strong races and big improvements.

PVXC Thought of the Week:
"If you want to be really good at something, you have to be willing to fail. Being willing to fail is easier when you have a strong sense of self. Having a strong sense of self requires not identifying with the outcomes of your efforts."

-Brad Stulberg
As coaches, we had the opportunity to talk to a few of you about this idea in the last couple weeks. A very difficult thing about hard things (like running) is that you don't always improve the way you want when you want. To really succeed, we all need to experience a true shift of thinking to a growth mindset. WE HAVE TO BE WILLING TO FAIL. It is so hard to think that it is okay to fail - especially because often so much of our self-worth is tied up into success and being good. However, all of us need to realize that this success/failure isn't who we really are. We are so much more... we are hard workers, persistent in our efforts; we are good friends, family members and teammates; we are students; we are ... (whatever else you want to be). Please remember, no one will think any less of you if you "fail" sometimes. Especially those who really care about you: your family, friends and teammates. We are all glad you care a lot about running and want to do really well, but this is just one aspect of who you are and being fast or not-so-fast in a race doesn't make you any less amazing!

Sunday, August 16, 2020

Aug 17-22 (Week 12) and Desert Relays & Cedar Recap

What a week - races, school, masks, car wash... busy stuff. Thanks for the great attitude you all had. Now we keep on rolling with a lot more of the same. Please bring your car wash papers and $2 per car wash you sold to practice Monday afternoon.

Also, a little thought about health/masks that I saw online: "Utah HS athletes/fans, Thousands of other HS athletes aren't playing right now. Please don't assume your season is guaranteed. It's not! Be smart. Be healthy. Practice social distancing. Wear masks. Be careful hanging out after practices & games, require others (to) do so as well. Lead!" This is so big. The Cedar All-Comers got national press because it (along with a meet up north) was the first multiple team meet in country! We are pretty lucky to be having a season. Let's keep it by earning it with our actions. Stay healthy!

Purpose of the Week's Workouts: This week's workouts - we continue the SWEP phase of our workouts. Since we really have a lot of afternoon runs, we will continue to work on acclimating and keeping our afternoon minutes down to help us adjust to the new stresses of school and heat. It's going to be a hot week, so make sure you are really keeping hydrated and rested. This week, we will start our first full week of our "School Schedule". Levels 2-4 will have their long run on Monday morning; Level 1s can decide if they want a longer morning run on Monday or an afternoon run. After school on Monday, everyone will meet in the lecture hall at the high school for a team meeting; then we will do drills and those that have an afternoon run will get that in. On Wednesday, we have a workout in the afternoon - but with the very high expected heat, we may very likely switch this workout to Weds morning (we'll, of course, update you on this). On Saturday we have a meet at Canyon View (see info below). We'll once again be looking for about 10-15 of you to catch a ride with your parents - so talk about it and see if you can; we'll discuss this at our Monday meeting.

<<<PLEASE WEAR BRIGHT or WHITE TO ALL AM RUNS>>>

This Week's Schedule:

Tue - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)

Wed - am - 6:15a (Level 2-4, no Fresh); afternoon - 3:00p (Everyone) - workout may be moved to 6:00a because of heat (if so, we will switch morning and afternoon)

Thur - am - 6:15a weights and run (Level 2-4, optional Level 1); afternoon - 3:00p (Everyone)

Fri - BECAUSE OF EARLY OUT SCHOOL FOR ATHLETES BUT NOT TEACHERS/COACHES, WE ARE CHANGING OUR FRIDAY MORNINGS TO OUR MAIN PRACTICE THIS YEAR. This means all athletes need to be to practice Friday morning (a few may need to do their practice after school because of am commitments - please arrange with the coaches). This will allow for those who are doubling on Fridays to do their afternoon run as small groups right after school and those who aren't doubling to have the afternoon off. Two important notes: 1) These Friday mornings will be required (unless previously arranged). 2) This schedule makes Saturday's even more important. Skipping a Saturday run could mean up to 80 hours with no running - that obviously would not be very effective!

So having said that: am - 6:15a Friday (everyone); afternoon - 12:30p (Levels 2-4 if doubling)

Sat - Race at Canyon View (info below)

Upcoming Events:

Race - Canyon View All-Comers: August 22nd. Youngsters at 8:15a, Varsity boys at 8:45a, Varsity girls at 9:15a, followed by two heats (each) of JV boys and girls. Bus will be leaving PVHS at 7:00a - as a rule we ask ALL athletes to ride the bus up to the meet; however, we do need between 10-15 athletes to ride up with their parents so we can take the whole team to the meet. This MUST be arranged beforehand. An athlete may only ride with his/her parent/guardian (not a family friend, neighbor, or even another family member!). A couple other meet protocols we follow: 1) Athletes must stay throughout the full meet to be there to support our team. If a parent wants to take an athlete home, please do so after all our team has participated and after signing out with a coach (usually Coach Decker). 2) We know that after a race is an exciting time to go up and tell your son/daughter how proud of them you are! But we are asking that you give the athletes time to be with their team and get into the completion of their cool down (and occasionally a workout) before you go give them all the elbow bumps and hugs - usually this will be about 20 minutes after the race. Those who come watch are asked to please wear a mask anywhere around the team! This looks like it will be a guideline for all our meets - Fans please wear a mask and stay socially distanced.

Athletes of the Week:
Performance -
Tough at Practice -

Team Builder -

Race Report:

Desert Relays - This may have been the first official meet in the country this year. We squared off with DH in our annual relay race. The format is 3 athlete teams where each athlete runs 1 lap of the Bloomington Hills North Park Course in a relay style format. The scores are then calculated in the usual XC style format with each team representing 1 "person" based upon team finish. The great thing about this format is that nearly the whole everyone is contributing to the scoring for our team. Being such an early meet, not much is expected, but it is a great way to get the rust off the legs. The girls won the coveted cross-stitch bear for the 5th time in the 7 year history of this meet. We were led by a second place finish by the team of Pyper, Brinley and Alli - both Brinley and Alli won plates for the fastest legs of the meet. The boys ran well, but didn't come out on top. Our strongest leg was Jason who won the bowling pin for leg 3.

Cedar All-Comers - Results can be found at athletic.net. Our F/S girls took the win (28-63 for DH) led by Adri who absolutely ran away with the win. She was followed by Brooklyn who continues to recover from her injury well placing 2nd, Kate in 6th, Amelia in 8th and Katie in 11th to round out our scoring. We had many other great performances from our underclass ladies including strong races from Hannah and Brianna. The F/S boys took 2nd to SC despite missing a key athlete or two. Bryan and Keaton took 6th and 7th, followed by Trey in 11th, and Grant and Gaige in 18th and 21st. Talmage also ran well. In the girls Jr/Sr race, the Panthers placed 2nd just 3 points back on DH. We were led by top 10 finishes from Alli (4th), Brinley (6th) and Pyper (9th). Emma ran well for a 14th place finish and Kyanne finished up our scoring with a good 16th place. The Jr/Sr boys placed 4th while having a very strong 3rd place finish from Scottie and a 10th place from Jason.

Rankings: Congrats to the ladies on an initial #8 ranking in the state of Utah by Milesplit. It fun to get recognition, now let's go show them what we really can do!

PVXC Thought of the Week:
"Coming together is a beginning, staying together is progress, and working together is success."

-Henry Ford
We've had a great summer of coming together. As we transition into the school year with all its challenges and further into the season with harder workouts and races, we need to move further along the continum mention by Ford in this quote. Now is the time we stay together, support each other, be there for each other. As we do this, we can move into working together. That is where we will find our greatest selves; our truest success.

Friday, August 7, 2020

Aug 10-15 (Week 11) and Time Trial Recap

Just want to let everyone know how proud we are of you... In what could have been one of the worst summers ever with all the virus stresses, each of you turned this into our best summer ever! Our numbers are up and very strong this year; we have a great Freshman group and many other newcomers that are going to be tremendous contributors to our team; we had the most consistent attendance we have ever had; workouts and time trials were very successful; camp was absolutely the best; many of you participated in book club and learned a lot; and everything else is really rolling. You have all set yourselves - and the team - up for a great season. Now's the time to keep working hard and start reaping the benefits of a great summer.

Purpose of the Week's Workouts: This week's workouts - we continue the SWEP phase of our workouts. This week is a busy one with two races and the beginning of school. Because of this, we will see a little drop in minutes to help us adjust to the new stresses of school and heat (we'll continue this into next week as well as we keep adjusting). Many of you will combine Monday's race with a workout after to get the correct stimulus we want for the day. Our other workouts for the week will be the race at Cedar on Thursday and a medium long run with Tempo on Saturday before the car wash.

This Week's Schedule:
Pretty much all our practices from here on out will be at PVHS. With the beginning of school coming on Thursday, we'll continue our summer schedule for the first part of the week then transition to school year schedule, so:

Mon - am - 7:00a; afternoon - no practice because of race (see info below)

After morning practice we will be getting our uniforms (or at least parts of it). So bring a mask so you can come into school and pick up what you need.

Also, Spirit Pack orders are due on Monday (see info from the last blog post). We will only be doing one order, so make sure you put in for what you want.

Tue - am - 7:00a; afternoon - 3:00 for weights and run (optional run for Level 1s)

Wed - am- 7:00a; afternoon - on own (if doubling)

Thur - am - 6:15a weights and run (optional for Level 1s); afternoon - no practice because of race (see info below)

So having said that: am - 6:15a Friday; afternoon - 12:30p (if doubling)

Sat - we will meet for a group run before the car wash. Run at 8:00a at the Car Wash. Then Car Wash from 10:00a-2:00p (info below)

Minutes:
Thanks to those that have been recording their 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.

Other Stuff:
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.
take a look at the 2020 schedule and start making some plans - The schedule has been updated to reflect the cancelled and replacement meets (INCLUDING STATE).

Upcoming Events:

Race - PVXC Time Trial: August 10th at Bloomington Hills North Park (location https://www.sgcity.org/bloomingtonhillsnorthpark/) - There is NO BUS to this meet. Please be there at 5:00p so we can warm up and set up our relay teams. Girls race at 6:00p and Boys at 6:30p. Those who come watch are asked to please wear a mask anywhere around the team! This looks like it will be a guideline for all our meets - Fans please wear a mask and stay socially distanced.

Race - Cedar All-Comers: Our first full XC meet is schedule for the first day of school, August 13th. MS will race at 5:00p, followed by girls Fresh/Soph at 5:30p, boys Fresh/Soph at 6:15p, girls Jr/Sr at 7:00p, boys Jr/Sr at 7:45p. Bus leaves PVHS at 4:00p - as a rule we ask ALL athletes to ride the bus up to the meet; however, we do need between 10-15 athletes to ride up with their parents so we can take the whole team to the meet. This MUST be arranged beforehand. An athlete may only ride with his/her parent/guardian (not a family friend, neighbor, or even another family member!). A couple other meet protocols we follow: 1) Athletes must stay throughout the full meet to be there to support our team. If a parent wants to take an athlete home, please do so after all our team has participated and after signing out with a coach (usually Coach Decker). 2) We know that after a race is an exciting time to go up and tell your son/daughter how proud of them you are! But we are asking that you give the athletes time to be with their team and get into the completion of their cool down (and occasionally a workout) before you go give them all the elbow bumps and hugs - usually this will be about 20 minutes after the race.

Car Wash Fundraiser: Saturday, August 15th at the Bubble Bath Car and Dog Wash (near Fossil Ridge). The tickets are available to sell - pick them up at practice. This will be a great opportunity for you to earn money to help pay for any XC stuff you may need. We will run as a team at 8:00a and then get set up for the car wash that goes from 10:00a-2:00p.

Race - Canyon View All-Comers: August 22nd. Youngsters at 8:15a, Varsity boys at 8:45a, Varsity girls at 9:15a, followed by two heats (each) of JV boys and girls. Bus will be leaving PVHS at 7:00a.

Race - Timpanogos Invite: Sept. 5th. 8:00a Lake Side Park, Orem. This will be a Varsity (top 7 boys and girls) travel meet. We will leave Friday morning, go to SLC to practice on the State Course at Sugarhouse Park, then stay overnight in Utah Country to race Saturday morning before returning home.

Athletes of the Week:
Performance - Nic Farmer, Jr. - Nic has seen steady improvement over the last couple years, but this season he has really taken a jump. His 8 min course PR at the Time Trial was the largest improvement on the team.
Tough at Practice - Kate Jones, Fr. - Kate has been an amazing addition to our team already. Kate pushes everyone with her great attitude and endless determination at every practice.

Team Builder - Dalton Wilson, Jr. - Dalton brings a postitive and uplifting attitude to every thing in life. Being around him, it is impossible to not feel strengthened and optomistic.

Race Report:

PVXC Time Trial - Our strong summer was capped by a great time trail on Monday at the BHNP 2 mile course. Temps were good (in the low 70's) and the humidity was pretty low compared to what it can be there sometimes; however, the grass was quite wet and made some slick mud spots and puddles. Results can be found at athletic.net. The Varsity boys had a spread of 33 secs from 1-5 and 43 secs from 1-8. They were led by Scottie in 10:40 and followed up by Jason (11:06), Zack (11:11), Kenny (11:12) and Keaton (11:13). Their total time was a 1 second improvement on last year. The girls saw a 2:05 improvement from last year. A big part of this was Brinley's school record time of 12:12. She was followed by Pyper (12:54), Adri (13:03), Alli (13:04) and Emma (13:08). The most notable take away was the huge improvements in fitness of nearly everyone that ran this course last year. We saw big PRs from Keaton, Trey, Elijah, Nic, Brinley, Nathan H., Adri, Alli, Emma, Jenna, Kennis, Allison, Dalton, Sadie, Madeline, Coleman, and Macy. Good job everyone; a great way to get the season going.

PVXC Thought of the Week:
"10 Team Culture Killers:

1. Gossip

2. Selfishness

3. Ego

4. Blame

5. Laziness

6. Entitlement

7. Excuses

8. Low Energy

9. Poor Body Language

10. Tardiness"

-Allistair McCaw
Not really an uplifting quote, but rather some things to think about. How are you doing with each of the ideas on this list? One of the best things we have going at PVXC - something that was started years ago and has passed on through many generations of Panthers - is our great team culture. Are there any areas where you could work to improve and contribute more to the growth of our positive, uplifting culture? Everyone has some areas they could work to improve. Choose one this week and strive to do your best at improving it everyday.

Tuesday, August 4, 2020

Spirit Packs, Car Wash and Summer Pics

Our Spirit Packs are ready to be ordered. Go to pvxc20.itemorder.com and put in your order. Store will close on Monday so we can get our gear asap. Spirit Pack items are NOT REQUIRED GEAR. This is all just gear that you may purchase and wear around to show your PVXC Pride! This order is open for athletes, family, and friends and supporters. You may use your Run-a-Thon fundraiser money and/or Car Wash fundraiser money to help you purchase gear if you'd like. (Uniform will be ordered later.)

Speaking of Car Wash... Car Wash tickets (and instructions) are now available to pick up at practice. The car wash will be held on Saturday, Aug. 15th from 10:00a-2:00p at the Dog and Car Wash down by Fossil Ridge.

Also, pics are up from High Altitude Camp and the Time Trial. Check them out and use what you want.

Sunday, August 2, 2020

Aug 3-6 (Week 10)

A great camp week over... thanks to everyone who helped pull it off: parents who drove and those who joined us for a night or two, camp staff who cooked and transported stuff, all the athletes who kept great attitudes and worked hard, the camp committee, and the captains who put so much work into planning all the activities. Even though we weren't sure we would be able to have camp this year, it turned out to be one of our best yet. Hopefully each of us can take some time, while everything is fresh in our brain, and spend some time thinking about what we learned and deciding how to use it in our own lives and in our own running.

Purpose of the Week's Workouts: This week's workouts - we continue the SWEP phase of our workouts. This will include more long CV paced intervals and continued focus on distance and hills. We will use this week and next to help us transition to a 7 day schedule for our runs from the 9 day schedule we have used throughout the summer. We will also continue to acclimate to the heat as we switch up weights to the afternoon and try and get together for those afternoon runs on Tuesday and Thursday.

This Week's Schedule:
We will meet this week Monday at the Bloomington Hills North Park (location below) at 7:00a. After our warm up, we will have our annual end of summer time trial - a 2 mile race on the BHNP course.

https://www.sgcity.org/bloomingtonhillsnorthpark/

On Tuesday through Thursday we will meet at PVHS at 7:00a. And on Friday, we will have a group long run at a location TBA.

Afternoon run schedule: we will meet as a team on Tuesday and Thursday at 3:00p at PVHS for our short regeneration run and weights. Other afternoon runs on your schedule (see workout link above) on your own.

Weekly Challenge:
Take a few minutes and think about what strengths your developed during the summer. Write these down and post them where you can reflect back on your growth.

Minutes:
Not many of you have been turning in your weekly 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 Tuesday will be our final book club (we will talk about it on Tuesday afternoon), so make sure you are finishing up the book (and implementing ideas that you found useful).

Other Stuff:
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.
take a look at the 2020 schedule and start making some plans - some of the meet changes have been posted.

Upcoming Events:

Race - PVXC Time Trial: August 3rd at Bloomington Hills North Park - practice will start at 7:00a and the race (2 mile) will start at 7:45. Those who come watch are asked to please wear a mask anywhere around the team! This looks like it will be a guideline for all our meets - Fans please wear a mask and stay socially distanced.

Team Night at St. George Running Center: Wednesday, Aug. 5th at 7:15p. Pizza, Spikes and trainers on sale!

Race - Desert Relays: Has been moved to Monday, Aug. 10 at 6:00p.

Race - Cedar All-Comers: Our first full XC meet is schedule for the first day of school, August 13th. MS will race at 6:30p, followed by girls at 7:00p and boys after (app. 7:30p).

Car Wash Fundraiser: He been scheduled for August 15th at the Red Dirt Car and Dog Wash. We will get tickets to sell next week. This will be a great opportunity for you to earn money to help pay for any XC stuff you may need.

Race - Canyon View All-Comers: August 22nd. Times haven't been posted, but it will be in the morning at CVHS.

Race - Timpanogos Invite: Sept. 5th. 8:00a Lake Side Park, Orem. This meet will take place of our overnight team trip (Murray, that was cancelled). Hopefully we get approval to take a full bus.

Youth Summer Running Club Challenge #10:

It's great that a few of you have taken on the challenge of completing a summer of challenges. We sure did miss all of you each Tuesday. Hopefully, we can be back next year. Usually we have two races, one in the middle of the summer and one at the end. So, your Challenge #10 is to race the course you did earlier in the summer and see if you've had some improvement in your time. Those of you who have completed 8 of the 10 challenges need to email Coach Holt at david.holt@washk12.org and let him know so that we can get your awards to you!

Those 6th-8th graders who would like to participate in our Youngsters club, we are very hopeful that we will be able to have it this year. Coach Martha Baker will be running the club, and we are looking for other parents who would like to help. 6th-8th graders who would like to participate and any parent interested in helping, please contact Coach Holt (email above).

Summer Running Club T-Shirts - Unfortunately, we didn't get enough orders to be able to order a shirt this year. So those that ordered one will get a reimbursement soon. However, we have some shirts left from the last few years, so you you would like a shirt and have been completing some of the challenges and running a little this summer, let us know and we'll see if there are any shirts you don't have and we'll get you one of those for free.

Summer Marathon Mileage Card

Weekly Challenge Chart

PVXC Thought of the Week:
"When you peel away the layers of ego and subdue your expectations regarding how the world should be, then what's left? Only life itself."
-Shawn Green
What is all this about? This running? School? Reading a book by a baseball player none of you had ever heard of before? Anything? The answer... ONLY LIFE ITSELF. It's all about helping each of us grow to live the very best life we can. If we can't do that, and we've given up trying, only then have we failed. But if we keep striving to do our best ever day... then we are a success!