This week is the beginning of the official fall XC season. Athlete's that have not registered for the official fall XC season will need to do so before they are allowed to participate. Please contact Mrs. Vitry in the athletic office if you need assistance with late registration. 

Parent Partnership Meeting
When: Thursday, August 11th @ 5:30 P.M.
Where: MVHS Commons
Who: Parents of MVHS XC Athletes. Student-athletes do not need to be in attendance. 
What: A chance for the Vista Nation XC coaches to discuss the upcoming season with our parents, including: Rules and Expectations, Practice/Meet Schedule, Fundraising Needs, Nutrition/Hydration/Sleep, Out-of-State Trips (NXRSW), Off Site Practices/Transportation, Etc. 
Online Info: Information from the parent meeting will be posted on the blog after the meeting on Thursday. 


Denver Athletic Order
The following gear order will be open through Denver Athletic until Sunday, August 15th. All gear is optional for athletes to order. 

• https://denverathletic.chipply.com/MountainVistaCrossCountryFanWear/

​
Aerobic Monster & Special Gear Order
Aerobic Monster Shirts:

• Because of budget limitations athletes that have earned an aerobic monster shirt will need to order them form SafeTeeThird.com.
• If you ran all summer with the team you earned your shirt. Order one!

Additional Gear:

• There is lots of fun and additional gear to order on the SafeTeeThird site. All gear is optional. 

SafeTeeThird Order Site

• https://www.safeteethird.com/collections/mvhs-xc/MVHS-XC

The Final Surge Training App for Athletes
Training is now being posted in the Final Surge App. This will help our athletes to know what your daily workouts are before you come to practice each day.

If you have not signed-up yet for the Final Surge App, or need help doing so, please take a look at the following link for assistance.

• Final Surge: Video and Help Getting Set-up

Schedule for August 8th-14th
Mon: MVHS @ 3:10 p.m. (Middle School Fields)
Tue: MVHS @ 3:10 p.m. (Middle School Fields)
Wed: MVHS @ 3:10 (Middle School Fields)
            Team Ice Cream Social After Practice (Smith Household)
Thur: MVHS @ 3:10 (Middle School Fields)
            Parent Partnership Meeting @ 5:30 P.M. (MVHS Commons)
Fri: MVHS @ 3:10 (Middle School Fields)
Sat: Writer's Vista Park @ 7 a.m.
Sun: On your own or call a teammate

NXR Southwest Championships Trip
On November 17-19, we will once again be traveling to the Nike Cross Regional Southwest Championships in Phoenix, AZ and racing as Vista Nation XC Club. This is an opportunity for athletes who have earned the trip to race as a TEAM, at sea level, on a very fun and fast 5K XC course.  It is also an opportunity for our team to try and qualify for the Nike Cross Country National Championships in Portland, Oregon on December 3rd. For more information please view our official NXRSW 2022 Page. 

• ​NXRSW 2022 Trip

TEAM ICE CREAM SOCIAL
Who: The TEAM
When: Wednesday Aug. 10th after practice
What: Bring a tub of ice cream or a topping and a lawn chair we will provide dishes and utensils. 
Where: The Smith's Home -10224 Lauren Court, Highlands Ranch

NEW Vista Nation FAQ Document
The following document is meant to help both athletes are parents with the upcoming XC season. Please feel free to use it to help answer any questions you may have about the summer and fall XC season. Have a question? Please contact Coach Dalby or our parent liaison Jen Christians  with questions. We will update the document as new questions arise. 

• New Vista Nation FAQ Document (link)

Jeff Boele-Licensed Massage Therapist
When: Tuesday's at practice throughout the season.
Why: To benefit individual athlete health during the XC season.
Who: Anyone on the team needing work done during the season. 
Consent Form: Any athlete wishing to receive treatment from Coach Boele must have the consent form signed by your parents and brought to practice. 

• Parent/Guardian Consent From to Screen and Treat (Doc)

Breakfast Bonanza 2
We are excited to host another Breakfast Bonanza SIgn Up HERE

Similar details as last time- 
WHEN: Tuesday, Aug.2  from approximately 9-10:30WHERE: MVHS- West side of the cafeteria
If you are able to, please volunteer or send items with your athlete, we are looking forward to some team bonding, and a good time! 
This event is for middle school and high school athletes.

​August 1st-7th
Mon: MVHS @ 7 a.m. (Track)
Tue: MVHS @ 7 a.m. (Track)
Wed: Rocky Heights Middle School @ 7 a.m.
Thur: Red Stone Park @ 7 a.m. (Duck Pond)
Fri:  MVHS @ 7 a.m. (Track)
Sat: Aspen Grove Panera Bread Lot @ 7 a.m.
Sun: On your own or call a teammate

July 25th-31st
Mon: MVHS @ 7 a.m. (Track)
Tue: MVHS @ 7 a.m. (Track)
Wed: Redstone Park (Duck Pond)@ 7 a.m.
Thur: MVHS @ 7 a.m. (Track)
Fri: Writer's Vista Park @ 7 a.m. (Track)
Sat: Waterton Canyon (Audubon Lot) @ 7 a.m.
Sun: On your own or call a teammate

Nike Gear/Uniform Order Update
Many of you had items that were canceled instead of being put on backorder from Nike. It’s the same supply chain issue that’s been going on all over the globe.

Here is the solution. Coach Dalby has extra uniforms coming for those that were refunded and will have to sell those to you directly once they come in. Athletes will be able to write a check to the booster club for those.

Unfortunately, if you were refunded for anything other than green uniforms and black shorts we won’t be able to get those until the next nike web order (probably in December). 

Sorry for the inconvenience. The coaches will make sure you have a uniform to use this season.

2022 XC Registration
When: July 18th-31st
Registration Website: https://mountainvista.rschoolteams.com/
First Day of Practice: August 8th
Students registering for Athletics must have a current physical examination on file in the Activities office before the student is authorized to participate in practice. You can upload your physical to your student's account when you register or anytime when you receive a new form from the doctor. Click Here for a copy of the physical form.

Physicals are valid for 1 YEAR from the date of the last exam.

PLEASE NOTE: Registration is mandatory for participation in practice starting August 8th for the 2022-2023 sports seasons. This includes a current physical uploaded to the Mountain Vista registration. 

NXR Southwest Championships Trip
On November 17-19, we will once again be traveling to the Nike Cross Regional Southwest Championships in Phoenix, AZ and racing as Vista Nation XC Club. This is an opportunity for athletes who have earned the trip to race as a TEAM, at sea level, on a very fun and fast 5K XC course.  It is also an opportunity for our team to try and qualify for the Nike Cross Country National Championships in Portland, Oregon on December 3rd. For more information please view our official NXRSW 2022 Page. 

• ​NXRSW 2022 Trip​

July 18th-24th
Mon: MVHS @ 7 a.m. (Track)
Tue: MVHS @ 7 a.m. (Track)
Wed: Grigs Road Pavilion @ 7 a.m.
Thur: DeKoevend Park @ 7 a.m. (University and Arapahoe Lot)
Fri: MVHS @ 7 a.m. (Track)
Sat: Aspen Grove Panera Bread Lot @ 7 a.m.
Sun: On your own or call a teammate

2022 XC Registration
When: July 18th-31st
Registration Website: https://mountainvista.rschoolteams.com/
First Day of Practice: August 8th
Students registering for Athletics must have a current physical examination on file in the Activities office before the student is authorized to participate in practice. You can upload your physical to your student's account when you register or anytime when you receive a new form from the doctor. Click Here for a copy of the physical form.

Physicals are valid for 1 YEAR from the date of the last exam.

PLEASE NOTE: Registration is mandatory for participation in practice starting August 8th for the 2022-2023 sports seasons. This includes a current physical uploaded to the Mountain Vista registration. 

Last Call: Uniform and Nike Gear Orders
Nike gear orders for the season are now available online. The deadline to order is Monday, July 18th. Once the Nike site closes you will not be able to order Vista Nike gear again this season. 

• https://bsnteamsports.com/shop/sEMtAPNUwZ

We are asking that all athletes on the high school team order their own uniforms this year. The green uniform and black shorts are the ones we will use during the season. This is your uniform to keep, and the same uniform we will be using during the track season.

NXR Southwest Championships Trip
On November 17-19, we will once again be traveling to the Nike Cross Regional Southwest Championships in Phoenix, AZ and racing as Vista Nation XC Club. This is an opportunity for athletes who have earned the trip to race as a TEAM, at sea level, on a very fun and fast 5K XC course.  It is also an opportunity for our team to try and qualify for the Nike Cross Country National Championships in Portland, Oregon on December 3rd. For more information please view our official NXRSW 2022 Page. 

• ​NXRSW 2022 Trip

Uniform and Nike Gear Orders
Nike gear orders for the season are now available online. The deadline to order is Monday, July 18th. Once the Nike site closes you will not be able to order Vista Nike gear again this season. 

• https://bsnteamsports.com/shop/sEMtAPNUwZ

We are asking that all athletes on the high school team order their own uniforms this year. The green uniform and black shorts are the ones we will use during the season. This is your uniform to keep, and the same uniform we will be using during the track season.

Athletes on the team that do not purchase a uniform this week will be issued one for the season. However, these will not be the identical model as the new Nike  jersey's/shorts.

• Web Store Dates: July 10th-18th (will not reopen after the 18th)
• Boys Uniform: Nike Team Running Singlet and 10K Running Short
• Girls Uniform: Women's Team Running Singlet and Performance Women's Game Short
• NXRSW Vista Nation XC Club Uniform (pirate singlets): Athletes planning on attending NXRSW in November will need to order a Vista Nation club uniform. These are the men's and women's pirate singlets. We will use the same black shorts that we use during the season. Pirate uniforms will not be available for checkout at NXRSW. 
• Additional Gear: All other Nike gear to order is optional. 
  
• https://bsnteamsports.com/shop/sEMtAPNUwZ
  

Breakfast Bonanza 
Let's get together for BREAKFAST BONANZA after practice!

• WHEN: Tuesday, July 12 from approximately 9-10:30
• WHERE: MVHS
• WHO: Middle and High School Vista Nation XC Summer Athletes
• WHY: To have fun and refuel! 
• Sine-up: Use this link to sign up

If you are able to, please volunteer or send items with your athlete, we are looking forward to some team bonding, and a good time! 
Use this link to sign up
This event is for middle school and high school athletes.
Athletes can bring yard games (spike ball, etc) to play together. 


Schedule: July 11th-17th
Mon: MVHS @ 7 a.m. (Track)
Tue: MVHS @ 7 a.m. (Track)
          -Breakfast Bonanza after practice
Wed: Writer's Vista @ 7 a.m. (run w/ Columbine
            HS)
Thur: MVHS @ 7 a.m. (Track)
Fri: Redstone Park @ 7 a.m. (Duck Pond) 
Sat: Waterton Canyon @ 7 a.m. (Meet at Audubon
          Nature Center Lot)
Sun: On your own or call a teammate

Additional Information for the week of July 4th-10th will be posted on Monday.

Schedule for July 4th-10th
Mon: No practice. Run on your own or w/ a
            teammate
Tue: MVHS @ 7 a.m. (Middle School Fields)
Wed: Rocky Heights Middle School @ 7 a.m.
           (meet by athletic fields/trail head)
Thur: Red Stone Park @ 7 a.m. (meet in lot near
             the duck pond) 
Fri: MVHS @ 7 a.m. (Middle School Fields) 
Sat: DeKoevend Park @ 7 a.m.
         (University/Arapahoe Rd. Lot)
Sun: On your own or call a teammate

Vista Team Burger Night
WHAT: VISTA TEAM BURGER NIGHT
WHERE: The Christians' House (Turner-12th and Carly-9th) in Castle Rock

• 2417 Tavern Way, 80104 

WHO: This is an event for high school athletes, and parents are welcome too! 
WHEN: Burger Night is June 20, 2022 from 6- 8pm! 
RSVP Link: https://www.signupgenius.com/go/20f044fa8aa2da57-vista
PLEASE RSVP: With the number of people that plan to attend, using the Sign Up Genius. We want to make sure we have enough burgers for everyone. You will need to bring a lawn chair, something to drink, and if you wish, sign up using the link above to bring something to share. Our house isn't huge, but we have room in our garage, back yard, and patio to sit and enjoy a burger and get to know each other. 

June 20th-26th: Practice Schedule
Mon: MVHS @ 7 a.m. (Middle School Fields)
Tue: MVHS @ 7 a.m. (Middle School Fields)
Wed: The Bluffs Regional Park @ 7 a.m.
Thur: MVHS @ 7 a.m. (Middle School Fields)
Fri: Red Stone Park (Duck Pond) @ 7 a.m.
Sat: Audubon Nature Center (Waterton Canyon) @
          7 a.m.
Sun: On your own or call a teammate

June 27th-July 3rd: Practice Schedule
Mon: MVHS @ 7 a.m. (Middle School Fields)
Tue: MVHS @ 7 a.m. (Middle School Fields)
Wed: Grigs Rd Pavilion (East/West Regional
            Trail) @ 7 a.m.
Thur: MVHS @ 7 a.m. (Middle School Fields)
Fri: Writer's Vista Park @ 7 a.m.
Sat: Aspen Grove Panera Bread Lot @ 7 a.m.
Sun: On your own or call a teammate

Vista Nation FAQ Document
The following document is meant to help both athletes are parents with the upcoming XC season. Please feel free to use it to help answer any questions you may have about the summer and fall XC season. Have a question? Please contact Coach Dalby or our parent liaison Jen Christians  with questions. We will update the document as new questions arise. 

• Vista Nation FAQ Document (link)

The Final Surge Training App for Athletes
Training is now being posted in the Final Surge App. This will help our athletes to know what your daily workouts are before you come to practice each day, along w/ knowing what to run when you are out of town during the summer. 

If you have not signed-up yet for the Final Surge App, or need help doing so, please take a look at the following link for assistance.

• Final Surge: Video and Help Getting Set-up

​

Schedule for June 13th-19th
Mon: MVHS @ 7 a.m. (Middle School Fields)
Tue: MVHS @ 7 a.m. (Middle School Fields)
Wed: Red Stone Park (Duck Pond) @ 7 a.m.
Thur: MVHS @ 7 a.m. (Middle School Fields)
Fri: Writer's Vista Park @ 7 a.m.
Sat: DeKoevend Park @ 7 a.m. (University  and Arapahoe Lot)
Sun: On your own or call a teammate

Vista Team Burger Night
WHAT: VISTA TEAM BURGER NIGHT
WHERE: The Christians' House (Turner-12th and Carly-9th) in Castle Rock
WHO: This is an event for high school athletes, and parents are welcome too! 
WHEN: Burger Night is June 20, 2022 from 6- 8pm! 
RSVP Link: https://www.signupgenius.com/go/20f044fa8aa2da57-vista
PLEASE RSVP by June 18 with the number of people that plan to attend, using the Sign Up Genius. We want to make sure we have enough burgers for everyone. You will need to bring a lawn chair, something to drink, and if you wish, sign up using the link above to bring something to share. Our house isn't huge, but we have room in our garage, back yard, and patio to sit and enjoy a burger and get to know each other. 

Vista Nation FAQ Document
The following document is meant to help both athletes are parents with the upcoming XC season. Please feel free to use it to help answer any questions you may have about the summer and fall XC season. Have a question? Please contact Coach Dalby or our parent liaison Jen Christians  with questions. We will update the document as new questions arise. 

• Vista Nation FAQ Document (link)

The Final Surge Training App for Athletes
Training is now being posted in the Final Surge App. This will help our athletes to know what your daily workouts are before you come to practice each day, along w/ knowing what to run when you are out of town during the summer. 

If you have not signed-up yet for the Final Surge App, or need help doing so, please take a look at the following link for assistance.

• Final Surge: Video and Help Getting Set-up​

Vista Nation XC Families,

The start of another cross country season is just around the corner! The coaching staff is excited to see what is in store for us this year and has been busy organizing plans for the summer. With hard work and commitment during the months of June, July, and August the 2022 TEAM can add to Vista Nation’s legacy of success! 

Our official start date for summer training is Monday, June 6th beginning at 7 a.m. We will meet five to six days a week throughout the summer around the Highlands Ranch area to train together, eat breakfast, and have fun as a TEAM! We will also meet on Saturday mornings for our weekly long run.

At the bottom of this weeks blog post is an FAQ document to help everyone get started off this summer. The coaching staff knows that athletes and parents have lots of questions about the upcoming season. This resources is meant to help answer any questions you may have. We will be adding additional information to our FAQ doc throughout the summer to help keep all members of Vista Nation XC informed. 
​
Schedule for June 6th-12th
Mon: MVHS @ 7 a.m. (Middle School Fields)
Tue: MVHS @ 7 a.m. (Middle School Fields)
Wed: MVHS @ 7 a.m. (Middle School Field)
Thur: MVHS @ 7 a.m. (Middle School Fields)
Fri: Grigs Road Pavilion @ 7 a.m.
Sat: Red Stone Park (Duck Pond) @ 7 a.m.
Sun: On your own or call a teammate

Cross Country Summer Camp Information

• Information for our summer 2022 cross country camp can be found HERE. 
• Registration information for the Vista Nation XC Summer 2022 Camp can be found HERE. 

The Final Surge Training App for Athletes
Starting this week training will  be posted for you in the Final Surge App. This will help you to know what your daily workouts are before you come to practice each day, along w/ knowing what to run when you are out of town during the summer. 

If you have not signed-up yet for the Final Surge App, or need help doing so, please take a look at the following link for assistance.

• Final Surge: Video and Help Getting Set-up

Summer Training Plans for Athletes
Each high school athlete on the TEAM will be assigned a training plan this summer. Athlete names will show up on plans once registration is completed. Below is a basic description of each plan. If you are unsure which plan to follow please come and discuss with a member of the coaching staff. 

• Plan 1: New high school runners, or those needing to be on our lowest volume plan. All freshmen will be in this group. Plan 1 athletes typically run 5 to 6 times a week, and take all Sundays off from running.
• Plan 2: Athletes that have consistently followed Plan 1 plan during the last year w/ little to no injury issues. Sophomores that ran both XC and track will be ready for this plan. This group will run between 6 to 7 times per week depending on the individual needs of the athlete. Athletes following plan 2 will have optional Sunday runs.
• Plan 3: Upperclassmen athletes that are ready for a higher volume plan. Consistently followed plan 2 throughout the last year w/ little to no injury issues. Upperclassmen that ran both XC and track last year. This group will run between 6 to 8 times per week depending on the individual needs of the athlete. Athletes following this plan will have optional Sunday runs, along with 1 to 2 optional morning runs during parts of the season. 
• Plan 4: Upperclassmen athletes that are ready for our highest volume plan. Have successfully followed plan 3 over the last year w/ little to no injury issues. Have run both XC and track the previous 2 years. This group will run between 6 to 8 times per week depending on the needs of the individual athlete. Athletes following this plan will have optional Sunday runs, along with 1 to 2 optional morning runs during parts of the season. 

Aerobic Monster Shirts
The aerobic monster is earned, not given!! In order to earn your Aerobic Monster shirt this summer (see below) the following requirements must be met. 

1. Consistently complete your  runs during the months of June, July, and August by following the summer plan you are assigned. Plans will be posted starting the week of June 6th. 
2. Be at all morning runs when you are in town this summer. 
3. When you are on vacation go out and do your assigned runs on your own. 
4. Log your runs everyday in Final Surge. All training must be logged to earn a shirt! 
5. Coaches will check running logs throughout the summer on Final Surge.
6. The coaches will award Aerobic "Care Bare" Monster shirts the week of September 5th.
7. Bring a running watch of your own EVERYDAY  to practice!!!!​
8. Both middle school and high school athletes are eligible to earn an aerobic monster shirt. 

Vista Nation FAQ Document
The following document is meant to help both athletes are parents with the upcoming XC season. Please feel free to use it to help answer any questions you may have about the summer and fall XC season. Have a question? Please contact Coach Dalby or our parent liaison Jen Christians  with questions. We will update the document as new questions arise. 

• Vista Nation FAQ Document (link)​

​
Questions Answered in Document

1. What is cross country?
2. I've never run long distance before, is cross country right for me? 
3. Where do I find the practice schedule for the week? 
4. What do I need to know about Vista Nation XC summer camp?
5. What is Final Surge?
6. How do you individualize the program and make sure that athletes are running appropriate amounts? 
   
7. How do I get the most out of my summer training? 
8. As a parent, how can I support my athlete?
9. What is an iron and ferritin check and why is it important as a distance runner?
10. What is the meet schedule for the upcoming 2022 season? 
11. What is NXR (the Arizona trip)?
12. Can all XC athletes go to NXR in November?
13. What sorts of strength training and mobility do we do? 
14. How do I earn an aerobic monster shirt? 
15. Should I/my athlete take time off from running after the end of the track season? 
16. Will my child need a physical to participate? 
17. Where are practice locations?
18. What is the best shoe for cross country? 
19. Am I injure or sore?
20. How can my child be successful in XC?
21. In season, off campus practices: How do we get our athletes there after school?
22. How can I encourage my shy underclassmen to participate? 
23. What is TEAM goal setting? 
24. How do I get MVHS XC gear?
25. Hi, I'm new here, I want to be more involved, how do I do that? 
26. How does a TEAM score in cross country? 
27. Can you help me with some of the cross country vocabulary? 
28. How do I watch a cross country race?