July 29-Aug 3 (Week 9)

Wow! Summer is almost over. Those of you who have been putting in the hard work with consistency are really going to see it pay off. But, it is not too late to step up your commitment and consistency if you've been struggling a little. And, it is definitely not too late to join our team - we really need a few more athletes (especially girls); please reach out to friends and neighbors and talk to them about why you do this and how you think it could be an awesome part of their life.

We've got to get our RegisterMyAthlete started/finished up. So please go check out where you are at with it and get it done. You're RMA will need to say "Ready for Tryouts" by Aug. 5 to be at practice. And it will need "Complete" by the first day of school (Aug. 12) for you to be able to compete at our first meet at Cedar. Check out where you stand on this spreadsheet.

If you are not on our remind text group please do...
Keep in touch and up-to-date with important info by following us on Instagram @pvxctrack

Receive our texts

    Athletes use the class code @xcchamps at remind.com or text the code to 81010

    Parents use the class code @pvxcparent at remind.com or text the code to 81010

Purpose of the Week's Workouts: Click here for a link to this week's workouts (you have to request access on your school account to see the workouts). This is our final week in the foundation phase. Although we will keep solid minutes (and building for those who are new to the team in the next few weeks), our main focus will be holding our minutes pretty solid and bringing in more aerobic style reps.

Thanks to those who have been keeping up your minutes each week. Entering your minutes each week is another sign of you commitment to the team and your own individual goals. Click here and track your minutes from Week 8: Weekly Minutes. 

This Week's Schedule: bring water and a towel (for stretches and drills on grass)

Monday: Regular practice at 7:00a at Washington Elementary (Everyone) / PM: easy run on own (or form own group) or DT (White and Black expected, Silver optional)

Tuesday: Regular practice at 7:00a at Washington Elementary (Everyone). Weights* after practice at PVHS / PM: easy run on own (or form own group) (White, Black, Silver expected; Maroon optional)

Wednesday: PVXC Time Trial: Regular practice at 7:00a at Bloomington Hills North Park (Everyone), race starts at 7:45a info below / PM: easy run on own (or form own group) (White and Black expected, Silver and Maroon optional - no Fresh)

Thursday: Regular practice at 7:00a at Elementary (Everyone). Weights* after practice at PVHS / PM: easy run on own (or form own group) (White, Black, Silver expected; Maroon optional)

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

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

*we will decide as a team if we want to do weights right after AM practice or if we want to meet together to do it at PM practice together.

Book Club Reading: This will be our final book club discussion of the summer. Come Monday ready to share a few thoughts about the Week 8. Please read the assigned sections so we can have good comments: Week 7-8 reading (At the very least, read the quotes from below and think about the questions that go with it.)

Upcoming Events:

• Waffle Wednesdays - Wednesday morning after practice, location TBA 
• PV Time Trial* - Wednesday, July 31st, Bloomington Hills North Park, practice starts at 7:00a, RACE starts at 7:45a (everyone)
• Spike Night at St. George Running Center, Friday, August 2nd, 7:00p (everyone)
• Desert Relays* - Monday, August 5th, 6:00p, Bloomington Hills North Park, relay meet vs. Desert Hills (everyone)
• Renegade Camp (for invited runners) - August 6th-7th, Beaver  
• HOKA Mile Relays* - Saturday, August 10th, 8:00a(?), Pine View High School, relay meet (everyone, including families/friends)
• Cedar All-Comers - Wednesday, August 14th, 6:00p(?), Cedar HS, bus TBA. Youngsters Race before (5:30p?)

*We really need to have our full team to these races. Our preseason race numbers have been a bit small. Full effort should be made in planning to be with the TEAM at our TEAM events.

Race Report:

24th of July 2 Miler - This was a great opportunity for our team to test our fitness after a long summer training block, to shake out some of the cobwebs of running fast, and to calm the racing nerves a little in a less stressful environment. The team really did well. Our girls' numbers were down a little, and we need to get everyone on the team to come out and not miss days. But we saw some strong improvements from last year's times by those who were back this year. The boys saw our best 24th race since we started in 2019 with new team records for top 5, top 7, and top 10 as well as our smallest spread between 1-5 and 1-7. Those are great TEAM efforts! 2024 Results / Records

Youngsters (our 6th-8th grade club):

We want to invite all interested 6th-8th graders to join the most successful and fun running club in Southern Utah. We run our club as a youth camp for XC and usually meet 2 times a week. Days and times TBA. All of our Youngsters are invited to join us at our time trial, the Desert Relays, and the HOKA Mile Relays. The Cedar All-Comers will also have a youth race before the HS races. MORE INFO COMING SOON!

PVXC Thought of the Week: "Don Hume had lost a worrisome 14 pounds from his normal weight." "By early afternoon the rain had still not let up in Grunau." "Booby Moch never heard him. Never saw the flag (that signaled the start of the race)... and the Husky Clipper, for a horrific moment, sat motionless at the line..." "As they moved out into the widest part of the Langer See, the winds grew even stronger. White, frothy waves began splashing over..." "They were suddenly right up alongside the enormous wooden bleachers... not more than ten feet from thousands of spectators screaming in unison, 'Deustch-land! Deutsch-land! Deutsch-land!"

-Daniel James Brown, Boys in the Boat

"Where is the spiritual value of rowing?... The losing of self entirely to the cooperative effort of the crew as a whole."

-George Pocock, Boys in the Boat

So the first collection of quotes are excerpts from the gold medal race (or leading up to it). For these, think about what they might have in common. Why did we pull these little sections out and want you to think about them?

The second quote is another awesome quote from Pocock. What we'd like you to think about here is (once again connecting the book/quote to running) have you found this thought to be true in your running? How does this "spiritual value of (running)" tie in with your experiences and the experiences we can have/have had here at PVXC?

July 22-27 (Week 8)

Thanks everyone for the tremendous camp! Parents who drove, those who stayed and chaperoned, coaches, and especially athletes. The last couple years of camp have been amazing and really show the direction our team is headed. Great job captains and others who led classes and organized events. The best thing about camp is how our team can take time to just be with each other and bond (and of course have Pig Nos dominate to a volleyball title!). Now, like so many of you said, let's keep the ball rolling. Continue to grow your commitment to each other and to your own running. Continue to look for individuals you can reach out to and invite to come be part of our team.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (you have to request access on your school account to see the workouts). We have a couple more weeks of our Foundation Phase. This is where we are really building a lot of minutes and a super aerobic base complimented with workouts that prepare us for racing. This week we get the chance to get our first racing in at our 24th 2 Miler. We invite friends and family to join us (see info below), and athletes you are expected to be there (unless you're out of town). We know that sometimes we are a little nervous to race and that makes us hesitant to show up, but these first couple races are very low-key and built around what racing should always be... fun. Come learn to race while there is no pressure and we are still building toward the full XC distance.

Thanks to those who have been keeping up your minutes each week. Entering your minutes each week is another sign of you commitment to the team and your own individual goals. Click here and track your minutes from Week 7: Weekly Minutes. 

This Week's Schedule: bring water and a towel (for stretches and drills on grass)

Monday: Regular practice at 7:00a at Washington Elementary (Everyone)

Tuesday: Regular practice at 7:00a at Washington Elementary (Everyone) - final Youth Summer Running Club 8:30-9:45 (everyone plan on staying and helping out) *those who signed up for treats, please remember them*. Weights after practice at PVHS / PM: easy run on own (or form own group) (White, Black, Silver expected; Maroon optional)

Wednesday: 24th 2 Miler: Regular practice at 7:00a at The Fields Park (Everyone), race starts at 7:45a info below

Thursday: Regular practice at 7:00a at Elementary (Everyone). Weights after practice at PVHS / PM: easy run on own (or form own group) (White, Black, Silver expected; Maroon optional)

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

Saturday: Group Long Run at 6:30a at Warner Valley Underpass (Everyone)

Book Club Reading: We are going to do our Book Club discussion of both Weeks 6 and 7 on Monday (Go back a couple weeks to read Week 6 if you haven't yet). Then read Week 7. Please read the assigned sections so we can have good comments: Week 7-8 reading

Upcoming Events:

• Waffle Wednesdays - Wednesday morning after practice, location TBA - MAYBE MOVED TO ANOTHER DAY THIS WEEK!
• 24th of July 2 Miler - Wednesday, July 24th, Fields Park (park on Orchard Lane near 20 E), practice starts at 7:00a, RACE starts at 7:45a (fun run for team and family/friends, entrance is 3 cans of food)
• PV Time Trial - Wednesday, July 31st, Bloomington Hills North Park, practice starts at 7:00a, RACE starts at 7:45a (everyone)
• Spike Night at St. George Running Center, Friday, August 2nd, 7:00p (everyone)
• Desert Relays - Monday, August 5th, 6:00p, Bloomington Hills North Park, relay meet vs. Desert Hills (everyone)
• Renegade Camp (for invited runners) - August 6th-7th, Beaver  
• HOKA Mile Relays - Saturday, August 10th, 8:00a(?), Pine View High School, relay meet (everyone, including families/friends)

PVXC Thought of the Week: "Good thoughts have much to do with good rowing. It isn't enough for the muscles of a crew to work in unison; their hearts and minds must also be one." 

-George Pocock, Boys in the Boat

Questions for you to think about: why is this so important (what the quote says)? How do we at PVXC try to do this? How are you doing at this? How can we get everyone to do this?

July 15-20 (Week 7)

***For Camp Info, go back to last week's post - drivers / packing lists / etc.***

Camp Week! Always a pretty exciting time. We will have team practice at the elementary on Monday at 7a. Then we'll regroup up at the rec center at 12:45p to head out. Before we get into too much else, a note for those who aren't able to join us for camp: we will miss you! Also, get your runs in. It might be a little tougher without the team, but you can do it. For those headed up to camp, check the packing list and stuff on last week's post and make sure you get everything.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (you have to request access on your school account to see the workouts). We'll continue to build our minutes this week as well as pull in one of our early season workouts. Can't wait to see everyone show off their fitness in the coming weeks/months. You've all really been putting in some solid work.

Click here and track your minutes from Week 6: Weekly Minutes. 

This Week's Schedule: bring water and a towel (for stretches and drills on grass)

Monday:  Regular practice at 7:00a at Elementary (Everyone) 

Monday pm - Thursday: at camp or on own

Friday & Saturday: Form your own groups and get your run in

Book Club Reading: We are going to do our Book Club discussion of both Weeks 6 and 7 next Monday (Go back to last week's post to read Week 6 if you haven't yet). Then start reading Week 7. Please read the assigned sections: Week 7-8 reading

Upcoming Events:

• Waffle Wednesdays - Wednesday morning after practice, location TBA (well this week it will be french toast at camp!)
• High Altitude Camp - July 15th-18th at Jacob Lake
• 24th of July 2 Miler - Wednesday, July 24th, Fields Park, practice starts at 7:00a, RACE starts at 7:45a (fun run for team and family/friends, entrance is 3 cans of food)
• PV Time Trial - Wednesday, July 31st, Bloomington Hills North Park, practice starts at 7:00a, RACE starts at 7:45a (everyone)
• Desert Relays - Monday, August 5th, 6:00p, Bloomington Hills North Park, relay meet vs. Desert Hills (everyone)
• Renegade Camp (for invited runners) - August 6th-7th, Beaver  
• HOKA Mile Relays - Saturday, August 10th, 8:00a(?), Pine View High School, relay meet (everyone, including families/friends)

PVXC Thought of the Week: "What's the best predictor of your grades in college? Not SAT scores, HS GPA, or your study time and habits. It's whether you show up. Attendance is one of the best predictors of academic performance. Same goes for any pursuit. Showing up is the most important part of performing. A few years ago, I tracked improvement rates of my college runners and compared it to a whole slew of factors to see if anything correlated. The most important factor? Did they show up to practice. Those who missed the fewest days tended to improve the most. When I started running, I asked my coach how to get better. He said: "show up to every practice". I got better. I asked again, (he said): Run on the weekends when we don't practice". I got better. Showing up consistently is step 1 in any pursuit."

-Steve Magness

Some of you know I love a good Steve Magness quote. And this might be my favorite one. Why? Because it is the first thing. You can't do anything else if you aren't showing up. Show up. SHOW UP! Once you are there things will happen; good things will happen. Show up to school. Show up to practice. Show up to work or whatever else. When you get there, odds are you are going to give a pretty good effort. So, just show up. When you consistently show up to something, you will improve.

July 8-13 (Week 6) *Camp Driving Updates*

Probably our biggest success this summer has been how great so many members of the team have been at getting in our runs when out of town or off to other activities. It seems our summers just keep getting busier and busier, but if we are truly committed to our team and ourselves, we can find ways to get our workouts in. It has been great to see so many members of our team really take up that challenge and get things done.

It will be awesome to get back together as a team this week. Runs, workouts, Summer Club, planning for camp, book club... we've got a lot going on. Let's have a big focus on getting everyone out and together as a team.

*Camp Info* We're getting the final stuff together and will get info out asap. Here's the packing list for everyone to check out. 

Driving: As of Wednesday, here are those who reached out to be able to drive and the number of seats. If you aren't contacted please reach out to Coach and confirm or let us know if you aren't available anymore. Also here are the driver directions/info (sorry the chart is kinda hard to read on a phone... go to the document or view in the web version).

	up	down
Holt	5	5
Decker	4	4
Williams	7	7
Liddle	4
Rimmasch		11
Brown	7
Herron	4		can chaperone Mon-Thur
Udy		6
Despain	6
Andrew	4
Graff		7
Ward	4	4	can chaperone Mon-Thurs

Purpose of the Week's Workouts: Click here for a link to this week's workouts (you have to request access on your school account to see the workouts). We'll continue to build this week. Those who haven't started getting out in the afternoon, need to start (even our Maroons and beginners who aren't doing doubles, should get out and walk for 15mins in the heat of the day to start building up some acclimation - check this post from a couple weeks ago for tips about the heat). AND MAKE SURE YOU ARE DRINKING (and eating) ENOUGH TO BE PREPARED TO GET YOUR RUNS IN! 

Click here and track your minutes from Week 5: Weekly Minutes. 

This Week's Schedule: bring water and a towel (for stretches and drills on grass)

Monday: Regular practice at 6:15a at Sunrise Valley Park (685 S Country Way, Washington) (Everyone)

Tuesday: Regular practice at 7:00a at Washington Elementary (Everyone) - Youth Summer Running Club 8:30-9:45 (everyone plan on staying and helping out) *those who signed up for treats, please remember them*. Weights after practice at PVHS / PM: easy run on own (or form own group) (White, Black, Silver expected; Maroon optional)

Wednesday: Regular practice at 7:00a at Elementary (Everyone) 

Thursday: Regular practice at 7:00a at Elementary (Everyone). Weights after practice at PVHS / PM: easy run on own (or form own group) (White, Black, Silver expected; Maroon optional)

Friday: Regular practice at 7:00a at Bloomington Hills North Park (829 E Vermillion Ave, St. George)(Everyone)

Saturday: Form your own groups and get your run in

Book Club Reading: We are going to do our Book Club discussion of both Weeks 4 and 5 on  Monday (so if you're a little behind, go back the last few weeks and catch up). Please read the assigned sections: Week 5-6 Reading pdf. Then start reading Week 6 (which we will read over this week talk about with week 7 when we get back from camp ).

Upcoming Events:

• Waffle Wednesdays - Wednesday morning after practice, location TBA
• High Altitude Camp - July 15th-18th at Jacob Lake
• 24th of July 2 Miler - Wednesday, July 24th, Fields Park, practice starts at 7:00a, RACE starts at 7:45a (fun run for team and family/friends, entrance is 3 cans of food)
• PV Time Trial - Wednesday, July 31st, Bloomington Hills North Park, practice starts at 7:00a, RACE starts at 7:45a (everyone)
• Desert Relays - Monday, August 5th, 6:00p, Bloomington Hills North Park, relay meet vs. Desert Hills (everyone)
• Renegade Camp (for invited runners) - August 6th-7th, Beaver  
• HOKA Mile Relays - Saturday, August 10th, 8:00a?, Pine View High School, relay meet (everyone, including families/friends)

PVXC Thought of the Week: "In short, a good coxswain is a quarterback, a cheerleader, and a coach all in one. He or she is a deep thinker, canny like a fox, inspirational, and in many cases the toughest person in the boat."

-Daniel James Brown

One of our reading sections this week introduces us to Bobby Moch. Unlike Joe and the rest of the guys in this book, Bobby is very small, lightweight, and really not that strong. So why is he such a big deal? Because he knows what his role is with his team. His job isn't to row, his job is to lead on the water, to get the best out of his teammates, to guide them in the right direction, to fire them up when they need it and to calm them down when they need that. Just like on the boat, we are going to have runners who are extremely gifted (and work very hard to get the best out of themselves), but we also need others who are going to guide, lift, direct, and inspire through their example. And in doing so, become just as important to the team as anyone else. Every person on a team has a role. Have you found yours? Get in the Boat!

July 1-6 (Week 5)

This has been a great summer. Many of you are getting the most minutes (and the most consistent running) you've ever had over a summer. This is really going to pay off for you and our team once racing starts. If you've been struggling with consistency, the only thing to do is get a little better at it this week. And then keep growing from there. 

Just a heads up - it is best to read the blog on the "web version" so you see all the info. If you're on your phone, scroll down and click "web version" and you'll notice a lot more info available to you like: workouts, pre-post run, pictures, videos, and things like our schedule (we have had a couple changes: adding the HOKA Mile on 8/10, change of Renegade Camp to 8/6-7, so please look at the updated schedule).

Purpose of the Week's Workouts: Click here for a link to this week's workouts (you have to request access on your school account to see the workouts). Each workout is like a piece of a puzzle. The final complete puzzle represents every workout, recovery, etc. that you have put into this summer. The more complete that puzzle is, the better season you and our team are going to have. There might be a couple pieces missing here and there, and you can still have a pretty good idea what the puzzle is; however, if a lot of pieces are missing, one might wonder what the final picture was ever supposed to be. 

Click here and track your minutes from Week 4: Weekly Minutes. 

This Week's Schedule: bring water and a towel (for stretches and drills on grass)

Monday: Regular practice at 7:00a at Confluence Park (this is by the Dixie Center in St. George) (Everyone)

Tuesday: Regular practice at 7:00a at Washington Elementary (Everyone) - NO Youth Summer Running Club this week / PM: easy run on own (or form own group) (White, Black, Silver expected; Maroon optional)

Wednesday: Regular practice at 7:00a at Elementary (Everyone) 

Thursday: Regular practice at 7:00a at Elementary (Everyone) / PM: easy run on own (or form own group) (White, Black, Silver expected; Maroon optional)

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

Saturday: Form your own groups and get your run in

Book Club Reading: We are going to do our Book Club discussion of both Weeks 4 and 5 next Monday (so if you're a little behind, go back the last few weeks and catch up). Please read the assigned sections: Week 5-6 Reading pdf.

Upcoming Events:

• Waffle Wednesdays - Wednesday morning after practice, location TBA
• High Altitude Camp - July 15th-18th at Jacob Lake. 

PVXC Thought of the Week: "9:30"

-Quincy Wilson when asked at the Olympic Trials about what time he goes to bed each night.

Obviously, this is not in our book, but the reason he goes to bed at 9:30 is the idea of the book. Elaborating, Quincy said that to reach his goals and to be the best he can be, he's got to take care of his body. And the best thing he can do to take care of himself is to let it recover from all the hard work he puts in. The best recovery? Sleep. Are you willing to do something that easy? Get in the Boat!

June 24-29 (Week 4)

If you are looking for info on Youth Summer Running Club or if this is your first week of XC, scroll down to last week's post and get the info.

Hopefully, everyone had a great end to the week. We really missed the big crew that was gone. A couple important things that you'll see come up again in a second: 

1) Camp stuff is due this week - see info below 

2) Summer is almost half over - it really is time to be at practice and to get your runs in

3) We are starting up "doubles" this week - Whites, Blacks, and Silvers are expected to do 2 doubles this week, it is optional for Maroons (although, Maroons and beginners who don't do the double should get out in the afternoon and do a 15min walk). What does "expected" mean? Simply, it means you should be doing it. Remember, we let everyone choose their own level of commitment to the team, and the upper levels have chosen this commitment. Our program is designed around these runs being part of what you chose to do. If because of trips or activities or whatever, you need to move the days, do... but get two afternoon doubles in. 

We do doubles for a couple of reasons. One is to start building up our heat acclimation. We've got to start getting out in the hot afternoons. So starting small a couple of times a week is much safer. Secondly, to build up our minutes. Doubles are an easy way to get more running in without being as hard on the body. There are many other reasons as well that deal with team camaraderie, commitment, self-discipline, and all that kind of stuff, too. The bottom line is this though, the more you buy in and do the work, the better you'll be. 

Please take a look at this article about running in the heat for tips and safety.

Purpose of the Week's Workouts: Click here for a link to this week's workouts (you have to request access on your school account to see the workouts). Still building... You must be getting your runs in (and hopefully at practice). The summer goes fast, and although it might not feel like it, we will be racing soon. To have a successful year, the work really has to be done now. 

Click here and track your minutes from Week 3: Weekly Minutes. 

This Week's Schedule: bring water and a towel (for stretches and drills on grass)

Monday: Regular practice at 7:00a at Highland Park (up on top of the bluff of the way to Coral Canyon) (Everyone)

Tuesday: Regular practice at 7:00a at Washington Elementary (Everyone) - Youth Summer Running Club 8:30-9:45 (everyone plan on staying and helping out) *those who signed up for treats, please remember them*. Weights after practice at PVHS / PM: easy run on own (or form own group) (White, Black, Silver expected; Maroon optional)

Wednesday: Regular practice at 7:00a at Elementary (Everyone) 

Thursday: Regular practice at 7:00a at Elementary (Everyone). Weights after practice at PVHS / PM: easy run on own (or form own group) (White, Black, Silver expected; Maroon optional)

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

Saturday: Form your own groups and get your run in

Book Club Reading: We are going to do our Book Club discussion on Monday after our run (it will only add 10mins to practice). So please read the assigned sections - Week 3 - (Should maybe take only 20mins to read the assigned pages). Get a hard copy at practice, or you can download a pdf version of our reading sections here (You've got to request permission to have it shared with you): Week 3-4 Reading pdf .

Upcoming Events:

• Waffle Wednesdays - Wednesday morning after practice, location TBA
• High Altitude Camp - July 15th-18th at Jacob Lake. Cost is $90. We will need to get this planned and figured out who is going, parents driving (staying for all or part). This is a VERY worthwhile event to be a part of... everyone on the team should make it a priority to join us. Those who are new, talk to your teammates about camp and see why you should plan on being there too. Please take a minute and fill out the following form for participation. Registration and Payment are due by June 24th (That is now! Probably about 15 have paid. We really want everyone to come. Camp is just an awesome team building experience and really brings everyone together. Do your best to get your payment in so we can get everything arranged.)

PVXC Thought of the Week: "All-out war promptly broke out in the shell house. The sullen rivalries that had arisen during the fall season now turned into outright battles..." 

-Daniel Brown, Boys in the Boat

Take a minute and think about this quote in the context of what is going on in the book (if you haven't read it yet, I guess you better READ!). And now think about the importance of teamwork and attitude toward teamwork and competition. Let's talk about it tomorrow. Get in the Boat!

June 17-22 (Week 3)

(Those who are looking for info about our Youth Summer Running Club, click here and you'll find the info you need - it is not too late to sign up)

We've really been pushing the idea of CONSISTENCY these first few weeks. A few shout-outs to those who are really living up to this: We've had a handful of teammates who haven't missed a practice this summer! We've also had some great examples of teammates getting runs in while they were on vacation or at activities! And, we've also had teammates getting runs in at odd hours (super early) so they could go to various other things! Each of these is an example of how we can all be consistent in our running even if we have other things going on. Great job to everyone doing their best. And if maybe you've slacked and missed a little, now's a great time to get back rolling.

Keep in touch and up-to-date with important info by following us on Instagram @pvxctrack

Receive our texts:

    Athletes use the class code @xcchamps at remind.com or text the code to 81010

    Parents use the class code @pvxcparent at remind.com or text the code to 81010

Purpose of the Week's Workouts: Click here for a link to this week's workouts (you have to request access on your school account to see the workouts). The goal right now is to build... a big foundation, a big engine... whatever you want to call it, we build! Back to consistency, you have to be consistent to build this big engine. Missing runs will affect how much you can build. Click here and track your minutes from Week 2: Weekly Minutes. We will be going into Orange Post-Run, so you may want to get familiar with it.

This Week's Schedule: bring water and a towel (for stretches and drills on grass)

Monday: Regular practice at 7:00a at Washington Elementary (Everyone)

Tuesday: Regular practice at 7:00a at Washington Elementary (Everyone) - Youth Summer Running Club 8:30-9:45 (everyone plan on staying and helping out) *those who signed up for treats, please remember them*. Weights after practice at PVHS.

Wednesday: Regular practice at 7:00a at Elementary (Everyone) 

Thursday: Regular practice at 7:00a at Elementary (Everyone). Weights after practice at PVHS.

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

Saturday: Form your own groups and get your run in

Book Club Reading: We are going to do our Book Club discussion on Monday after our run (it will only add 10mins to practice). So please read the assigned sections - Week 2 - (Should maybe take only 20mins to read the assigned pages); go back to last week to access Weeks 1 and 2. Get a hard copy at practice, or you can download a pdf version of our reading sections here (You've got to request permission to have it shared with you): Week 3-4 Reading pdf .

Upcoming Events:

• Waffle Wednesdays - Wednesday morning after practice, location TBA
• OPENING SOCIAL AT QUAIL LAKE! BRING A FRIEND... Time and date TBA
• High Altitude Camp - July 15th-18th at Jacob Lake. Cost is $90. We will need to get this planned and figured out who is going, parents driving (staying for all or part). This is a VERY worthwhile event to be a part of... everyone on the team should make it a priority to join us. Those who are new, talk to your teammates about camp and see why you should plan on being there too. Please take a minute and fill out the following form for participation. Registration and Payment are due by June 24th.

PVXC Thought of the Week: "Rowing a race is an art, not a frantic scramble. It must be rowed with head power as well as hand power. From the first stroke, all thoughts of the other crew must be blocked out. Your thoughts must be directed to you and your boat, always positive, never negative." 

-George Pocock, Boys in the Boat

There are a lot of great quotes and ideas from Week 2's reading - we once again highly encourage you to read and have some thoughts to share for Monday's discussion. Hopefully, you can see many parallels between this quote with rowing and what we do with running. Take a few minutes; think about the connections; come ready to discuss on Monday. Get in the Boat!

INFO FOR NEW RUNNERS and PARENTS (or those who haven't done it yet!)

• read through the Parent/Athlete Meeting slides (if you weren't at the meeting... or even if you were and you want a little more detailed explanation of PVXC) - IF YOU AREN'T GETTING OUR TEAM TEXTS (parents and/or athletes) SEE THE INFO IN THE SLIDES
• get your physical if you haven't yet (turn in to the HS)
• get familiar with the Pre-Run Warm-Up stuff (vid below) and Post-Run (SAM vids on the side tab) stuff we do. Also, check out all the docs on the right labeled under "XC Training System Info" and request access to those with your school google account.
• GO GET SOME FRIENDS TO JOIN YOU! Running is a social activity and having friends out there with you is one of the very best things about XC. Call up some friends and invite them to come out with you
• Take a look at the slides for Panther Distance Crew Weight Program - each has a video linked to it to help you learn the correct form. Watch these and get a sense of what you would like to do for our first days in the weight room during our 2nd week of practice.
• HOKA Summer Miles Program - if you want to win some free swag just for doing what you're already doing over the summer, check it out.
• We would also like to recommend those who are running with a smart watch to connect to Strava, so as coaches (and you as athletes) can view the data from your runs. Here's a quick video for Garmin; Here's a vid for Apple Watch; Here's one for FitBit (this one is worth it just for the voice!)
• Check out "Intro" tab on the workouts (found below) and start thinking about what Level you should be running as we start up the season - we'll help you with this for sure

June 10-15 (Week 2)

(Those who are looking for info about our Youth Summer Running Club, click here and you'll find the info you need - it is not too late to sign up)

That really was a great first week of practice. It is exciting to see (and get to know a little) our new teammates coming out. And it is always fun to feel the energy of our returning athletes as they are suddenly a year older. We brought this idea up a little at practice, and we want to re-emphasize it here: the key to running (and pretty much anything) is CONSISTENCY. Most of your runs will probably be pretty normal and uneventful, but stacking a whole lot of those together is what really makes the difference. Huge shout-out to those who hit their runs while off on vacations and camps this last week; awesome example to the rest of the team. (I've kept a whole bunch of stuff from last week on this post and just moved it to the bottom. So if you haven't checked it out and done the stuff, keep scrolling and take a look.)

Keep in touch and up-to-date with important info by following us on Instagram @pvxctrack

Receive our texts

    Athletes use the class code @xcchamps at remind.com or text the code to 81010

    Parents use the class code @pvxcparent at remind.com or text the code to 81010

Purpose of the Week's Workouts: Click here for a link to this week's workouts (you have to request access on your school account to see the workouts). The goal right now is to build... a big foundation, a big engine... whatever you want to call it, we build! We practice a bunch in the summer to race fast in the fall. Click here and track your minutes from Week 1: Weekly Minutes. 

This Week's Schedule: bring water and a towel (for stretches and drills on grass)

Monday: Regular practice at 7:00a at Washington Elementary (Everyone)

Tuesday: Regular practice at 7:00a at Washington Elementary (Everyone) - Youth Summer Running Club 8:30-9:45 (everyone plan on staying and helping out) *those who signed up for treats, please remember them*. Weights after practice at PVHS.

Wednesday: Regular practice at 7:00a at Elementary (Everyone) 

Thursday: Regular practice at 7:00a at Elementary (Everyone). Weights after practice at PVHS.

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

Saturday: Form your own groups and get your run in

Book Club Reading: *This is a change of schedule* We are going to do our Book Club discussion on Monday after our run (it will only add 10mins to practice). So please read the assigned sections (Should maybe take only 20mins to read the assigned pages). Get a hard copy at practice, or you can download a pdf version of our reading sections here (You've got to request permission to have it shared with you): Week 1 Reading pdf . Then we will read Week 2 (found on the same copy/pdf) for next week.

Upcoming Events:

• Waffle Wednesdays - Wednesday morning after practice, location TBA
• OPENING SOCIAL AT QUAIL LAKE! BRING A FRIEND... Time and date TBA
• High Altitude Camp - July 15th-18th at Jacob Lake. Cost is $90. We will need to get this planned and figured out who is going, parents driving (staying for all or part). This is a VERY worthwhile event to be a part of... everyone on the team should make it a priority to join us. Those who are new, talk to your teammates about camp and see why you should plan on being there too. Please take a minute and fill out the following form for participation. Registration and Payment are due by June 24th.

PVXC Thought of the Week: "None of the freshmen, in fact, found it easy to master it." 

-Daniel Brown, Boys in the Boat

A pretty simple phrase in a sea of many important ones. But maybe just using it as a shout-out to our new teammates. There really isn't anything we do on this team that is just easy. Running is hard, our pre-run drills are hard (and maybe weird), our post-run might be difficult to do when you're hot and tired, we read, we host summer clubs, we do team activities, now we add weights, we do a summer camp, and so on and so on. There's a lot of stuff and a lot of new stuff. And none of it is really "easy to master". But in time, you will see (and parents, you will also see through the growth of your child), that this is well worth it! But it does take time and consistent effort. Get in the Boat!

• read through the Parent/Athlete Meeting slides (if you weren't at the meeting... or even if you were and you want a little more detailed explanation of PVXC) - IF YOU AREN'T GETTING OUR TEAM TEXTS (parents and/or athletes) SEE THE INFO IN THE SLIDES
• get your physical if you haven't yet (turn in to the HS)
• get familiar with the Pre-Run Warm-Up stuff (vid below) and Post-Run (SAM vids on the side tab) stuff we do. Also, check out all the docs on the right labeled under "XC Training System Info" and request access to those with your school google account.
• start running a little - if you run a few times this week 5, 10, 20-25mins it will make a big difference in how you feel next week
• GO GET SOME FRIENDS TO JOIN YOU! Running is a social activity and having friends out there with you is one of the very best things about XC. Call up some friends and invite them to come out with you
• Take a look at the slides for Panther Distance Crew Weight Program - each has a video linked to it to help you learn the correct form. Watch these and get a sense of what you would like to do for our first days in the weight room during our 2nd week of practice.
• HOKA Summer Miles Program - if you want to win some free swag just for doing what you're already doing over the summer, check it out.
• We would also like to recommend those who are running with a smart watch to connect to Strava, so as coaches (and you as athletes) can view the data from your runs. Here's a quick video for Garmin; Here's a vid for Apple Watch; Here's one for FitBit (this one is worth it just for the voice!)
• Check out "Intro" tab on the workouts (found below) and start thinking about what Level you should be running as we start up the season - we'll help you with this for sure

June 3-8 (Week 1)

 (Those who are looking for info about our Youth Summer Running Club, click here and you'll find the info you need)

So, for those that are new around here, each week we try and post some things for ATHLETES and PARENTS. Please read all the way through all the stuff and do whatever needs to be done, note important dates, and whatever else. Here's a few things to check out this weekend as we prep for practice on Monday, 7:00a at Washington Elementary:

• read through the Parent/Athlete Meeting slides (if you weren't at the meeting... or even if you were and you want a little more detailed explanation of PVXC) - IF YOU AREN'T GETTING OUR TEAM TEXTS (parents and/or athletes) SEE THE INFO IN THE SLIDES
• get your physical if you haven't yet (turn in to the HS)
• get familiar with the Pre-Run Warm-Up stuff (vid below) and Post-Run (SAM vids on the side tab) stuff we do. Also, check out all the docs on the right labeled under "XC Training System Info" and request access to those with your school google account.
• start running a little - if you run a few times this week 5, 10, 20-25mins it will make a big difference in how you feel next week
• GO GET SOME FRIENDS TO JOIN YOU! Running is a social activity and having friends out there with you is one of the very best things about XC. Call up some friends and invite them to come out with you
• Take a look at the slides for Panther Distance Crew Weight Program - each has a video linked to it to help you learn the correct form. Watch these and get a sense of what you would like to do for our first days in the weight room during our 2nd week of practice.
• HOKA Summer Miles Program - if you want to win some free swag just for doing what you're already doing over the summer, check it out.
• We would also like to recommend those who are running with a smart watch to connect to Strava, so as coaches (and you as athletes) can view the data from your runs. Here's a quick video for Garmin; Here's a vid for Apple Watch; Here's one for FitBit (this one is worth it just for the voice!)
• Check out "Intro" tab on the workouts (found below) and start thinking about what Level you should be running as we start up the season - we'll help you with this for sure

Purpose of the Week's Workouts: Click here for a link to this week's workouts (you have to request access on your school account to see the workouts, so get that done sometime soon). The goal right now is to build... a big foundation, a big engine... whatever you want to call it, we build! The summer is the most important time in XC. Without building a large base, you won't have anything to go from later. We will also be doing "something fast every day". This is a philosophy we have held for many years at PVXC. Cross Country runners aren't slow - we aren't out getting ready for marathons, we race 3 miles, not jog 26.2 - we push ourselves to run fast right from the start. To help emphasize the importance of summer, we will be instituting the Summer 60 Club... we have 76 days from the beginning of summer XC on June 3 to the end of the first week of school on August 17th. The goal of the Summer 60 Club is to encourage each of you (no matter your level or where you're starting from) to get in at least 60 days of running throughout the summer. We'll track this as we track our Weekly Minutes (do this at the end of the week). Our reward will be a cool running shirt.

This Week's Schedule:

Monday: First Day of XC! Monday 7:00a at Washington Elementary - bring water and a towel (for stretches and drills on grass). (Everyone)

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

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

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

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

Saturday: Form your own groups and get your run in

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

Shoes... Shoes... and more Shoes: We don't have a lot of equipment for 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 are a lot of places you can get new shoes (specialty stores, online, etc.); however, the key is to get the right fit for your particular foot, not necessarily just the cheapest or cutest. A specialty store will help fit you in the correct shoe. You can also get some help from coaches who have some experience in identifying various foot types and getting you in the correct type of shoe (neutral, cushion, support, stability).

Upcoming Events:

• OPENING SOCIAL AT QUAIL LAKE! BRING A FRIEND... Time and date TBA
• High Altitude Camp - July 15th-18th at Jacob Lake. Cost is $90. We will need to get this planned and figured out who is going, parents driving (staying for all or part). This is a VERY worthwhile event to be a part of... everyone on the team should make it a priority to join us. Those who are new, talk to your teammates about camp and see why you should plan on being there too. Please take a minute and fill out the following form for participation. Registration and Payment are due by June 24th.

PVXC Thought of the Week: "Having rowed myself since the tender age of twelve and having around rowing ever since, I believe I can speak authoritatively on what we may call the unseen value of rowing - the social, moral, and spiritual values of this oldest of chronicled sports in the world. No didactic teaching will place these values in a young man's soul. He has to get them by his own observation and lessons." 

-George Yeoman Pocock

This is from our book Boys in the Boat. We're pretty excited to delve into this book. It is an amazing story and really hits on what we want our program and our team to be about. We implore you to read (ahh... reading over the summer) each week and come to practice ready to discuss your thoughts. You may take a look at this and say, "Well that's great that rowing is so wonderful. What does it have to do with running?" And that is a great question. Our answer would be that rowing and running are very similar - and so are many of our various other pursuits. And as we each Get In The Boat, we will each learn the connection and values that come from these great pursuits. So are you ready to Get In The Boat?!

Youth Summer Running Club

Go here for 9th-12th Grade XC Info

14th Annual Summer Running Club

Where: Washington Elementary                                 STARTS: JUNE 4th

When: 8:30 – 9:45 A.M. TUESDAYS: JUNE 4th, 11th, 18th, 25th & JULY 9th & 23th (6 days)

Cost: $15 – includes a shirt and treats after each club date. 

MUST Pay to PVHS finance office by May 20th or with Venmo - see below for instructions!

(no $ collected at the club, sorry)

Work with the REGION and STATE CHAMPIONSHIP WINNING athletes of PV X-Country under the supervision of PV coaches and athletes.  Meet students from other PV area schools!

Participate in games, exercises, and races that make running fun and a life-long activity.

Work with kids on your same grade and skills level – from 1st graders up and beginners to very skilled!

Questions: email Coach Holt <david.holt@washk12.org>

Please be ON TIME and bring a water bottle

How to register: Go to pvxc.blogspot.com 

– click “Youth Summer Club Registration” 

and fill out google form for each participant

* bring proof of payment on 1st day of club *

Payment info:

• Pay at the PVHS Finance Office by May 20th

-or-

• Pay using Venmo found at pineview.org - label as Youth Summer Running Club and participant’s name

2024 XC Season Info

We are so stoked about the upcoming season! What a great time to be a member of Pine View XC. The number one thing on our list right now is GET PEOPLE OUT TO JOIN OUR TEAM - get your friends, get classmates, think of anyone that might be a hard worker, invite those that might need a group of awesome friends to hang out with, invite athletes from other sports... Let's grow this team!

So here's a bunch of info (and a few videos to get you hyped) -

PINE VIEW CROSS COUNTRY

Summer Info

XC Season is coming soon and PVXC is super excited for your interest in the team...

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

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

 ATHLETE AND PARENT MEETING MONDAY, MAY 20TH AT 5:30P-6:15P

In the PVHS Lecture Hall - PLEASE ATTEND

(if you missed the parent meeting, check out these slides)

Practices: We begin early in the summer. This is very important to staying healthy and having a successful injury-free season. As a cross country team we will begin practice on Monday, June 3rd. We will practice pretty much every weekday throughout the summer - we know that sometimes you'll be gone to camps, vacations, etc... but come to practice every day you are in town.

Practice is held at 7:00a at Washington Elementary (near the Wash. Rec. Center) unless stated otherwise.

Physicals: everyone needs a physical every year. You must have a current physical on file at PVHS to attend High Altitude Camp. Get yours done and taken care of now!

Registermyathlete: registration can be found at registermyathlete.com. Create and account and register ASAP (this needs to be done before practice starts).

PVXC blog - pvxc.blogspot is the place to go for the best, most current information on PVXC. Please bookmark it and visit it often. When navigating on your phone, go to the bottom and click "web version" to access all the info.

Summer Running Club: This is our 14th annual PVXC Running Club. This is our summer club for K-8th graders. This year we will be holding the Club on TUESDAYS at 8:30a at Washington Elem. We want/need all the HS team there to help run the Club. You will be assigned a group to work with throughout the summer - the kids love working with the high schoolers, and you become great mentors for them - please plan on being there!

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

Dates - July 15 (Mon) - 18 (Thur)

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

Cost - $90/athlete. This includes campsite fee, transportation, main meals, and a camp t-shirt. This money is due June 24th (and will be paid through our Pine View Cross Country Club - NOT THE HIGH SCHOOL, so don't pay the office). You don't have to come to the camp - but everyone loves the experience and it really set the tone for our team throughout the year (so try your best to work into schedules for the summer and finances).

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

Grades: Your4th quarter grades determine your eligibility... make sure they are good!

Keep in touch and up-to-date with important info by following us on Instagram @pvxctrack

Receive our texts

    Athletes use the class code @xcchamps at remind.com or text the code to 81010

    Parents use the class code @pvxcparent at remind.com or text the code to 81010

Costs:

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

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

Hotel Fees - $35/night. Each overnight meet wee attend will have a $35 hotel fee (per night).

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

Other races/trips - Our PVXC Club (not the HS team) is planning on taking the club to Phoenix for the Nike SW Regionals (in late Nov.) and some to Foot Locker West Regionals in California (in the first week of Dec.). Of course, all these will take money, so fundraising can help you pay for all of it.

Spirit Pack - We will have a spirit pack order form put together and given our during summer practice to plan an order for uniforms and other (optional) gear.

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

SEE YOU JUNE 3rd AT 7:00 AM
AT WASHINGTON ELEMENTARY 

And as always… spread the word and let’s get a bunch more people.
(Goal numbers for finishing the season 30 girls and 40 boys!)
Email the coaches at pineviewxc@gmail.com

with questions, comments, concerns, or whatever else.

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