Rock Canyon Results
Great job at Rock Canyon this past weekend! Sweeping all 4 races was a great tune-up for the League Meet in 4 weeks. Here is the recap from the weekend:

• Results, articles, and photos from Milesplit (link)
• Team Phontos from Shutterfly (link)

Elementary School XC Meet
On Tuesday, September 24th we will be hosting our Annual Vista Nation Elementary School XC Race after practice that afternoon. All Vista athletes will need to work the meet that day after practice. Here is what you need to know:

1. 5 Community service hours will be given
2. Go straight from practice to the Elementary Race on our campus XC loop to help. Meet on the track.
3. Wear your Vista Nation Neon Shirts
4. Be good ambassadors for our program!

Website to Elementary School XC Meet Information 

Schedule for September 16th-22nd
There is not meet scheduled this week due to Homecoming. However, we will practice as normal and expect that all members of the team be at every practice. 
Monday: MVHS 3:10 (Playground Run)
Tuesday: MVHS 3:10        
Wednesday: Morning Run 6 A.M. (plans 3 and 4)
                           MVHS 3:10
Thursday: Morning run is on your own (plan 4)
​                      MVHS 3:10
Friday: 7 a.m. Practice (Location TBD)
Saturday: On Your Own or w/ a teammate
Sunday: Long Run On Your Own or w/ a teammate

Training Calendar for September 2019
Every week a training plan will be posted for you to follow. This will help you to know what your daily workouts are before you come to practice each day along w/ knowing what to run on the weekends if we don't have practice. 

• Training Calendar for September (link)
• Training Plan Assignments for the Season (link)
• All freshman are on plan 1 for the season. If you do not see your name on a plan please come see one of the coaches. 
• 
  

NXRSW Trip Information
Below is all of the information you need to know about this years trip to Arizona. Please book flights ASAP if you plan on going! The TEAM flight is currently around $250 round trip.  Information on the team flights can be found in the information posted.

• Current List of Registered Athletes (link)
•  NXRSW Trip, Flight, and Hotel Info
• NXRSW Mountain Vista Registration (Google Form)
  • Families must fill this out to go on the trip. Please talk to Coach Dalby or Selle before booking a flight about your eligibility for the trip. 
• NXRSW Official Website 

Schedule for September 9th-15th
Monday: East/West Trail Lot at the top of Grigs Road 3:20 (Click to view map)
Tuesday: MVHS 3:10        
Wednesday: Morning Run 6 A.M. (plans 3 and 4)
                           MVHS 3:10
Thursday: Morning Run 6:15 (boys plans 3 and 4)
                       Redstone Park 3:20
Friday: MVHS 3:10
Saturday: Rock Canyon Invitational
Sunday: On Your Own

Rock Canyon Invitational
When: Saturday
Where: Rock Canyon High School
Arrival: Please be at RCHS by 7:15 a.m. before the start of the district middle school championships.
Middle School District Championship: Please come out early to cheer for our feeder team! They are the future of Vista Nation XC.
Meet Website (link)
Course Map (pdf)
SCHEDULE

• 7:30am                        DCSD 8th Grade Championship Race
• 7:50am                        DCSD 7th Grade Championship Race
• 8:10am                        DCSD 8th and 7th Grade Open Race
• 8:00am                        High School Coaches Meeting
• 8:30am                        Boys Varsity (run 7, score 5)
• 9:00am                        Girls Varsity (run 7, score 5)
• 9:30am                        Boys JV (unlimited entries, score 5) Ribbons top 10 in chute
• 10:00am                     Girls JV (unlimited entries, score 5) Ribbons top 10 in chute

 
AWARDS – 10:45am (High School)

• Plaques for Top 2 Varsity Boys and Girls Teams
• Custom T shirts for Top 10 Varsity Boys and Girls Individuals
• Plaque for Top JV Boys and Girls Team
• Ribbons for Top 10 JV Boys and Girls Individuals

Training Calendar for September 2019
Every week a training plan will be posted for you to follow. This will help you to know what your daily workouts are before you come to practice each day along w/ knowing what to run on the weekends if we don't have practice. 

• Training Calendar for September (link)
• Training Plan Assignments for the Season (link)
• All freshman are on plan 1 for the season. If you do not see your name on a plan please come see one of the coaches. 

TEAM Dinner- Friday September 13th
Hosted by Jake Jones

• Please bring your assigned dish- Don't show up empty handed
• Please clean up after yourselves
• Be respectful of your host’s home
• Bring enough for 8 people
• Try to keep it healthy-ish
• Label your dishes and remind your athlete to bring your dishes home
• We have plenty of serving utensils- no need to send those
• Athletes- bring your water bottles.
• Parents are welcome to stop in and check it out.
• Remember to clean up after yourselves and thank your hosts.
• Dinner starts at 5:30 pm- feel free to contact the Jones family if you want to drop your dish ahead of time.

Parents of athletes with food allergies or sensitivities should contact Jen Edwards at 303-881-3175 or JenandTroy1@gmail.com
 
Food Assignments:
Freshmen- Protein
Sophomore Girls- Chocolate Milk and Cups
Sophomore Boys- Fruit
Juniors- Salads
Seniors- Pasta
 
Huge Thank You to the Jones family for hosting. 

NXRSW Trip Information
Below is all of the information you need to know about this years trip to Arizona. Please book flights ASAP if you plan on going! The TEAM flight is currently around $250 round trip.  Information on the team flights can be found in the information posted.

• Current List of Registered Athletes (link)
•  NXRSW Trip, Flight, and Hotel Info
• NXRSW Mountain Vista Registration (Google Form)
  • Families must fill this out to go on the trip. Please talk to Coach Dalby or Selle before booking a flight about your eligibility for the trip. 
• NXRSW Official Website 

Schedule for September 2nd-8th
Monday: No School/Long Run on your own or w/ a teammate
Tuesday: MVHS 3:10        
Wednesday: Morning Run 6 A.M. (plans 3 and 4)
                         Redstone Park 3:20
Thursday: Morning Run 6:15 (boys plans 3 and 4)
                     MVHS 3:10
Friday: MVHS 3:10
Saturday: Liberty Bell Invitational ​
Sunday: On Your Own

Training Calendar for September 2019
Every week a training plan will be posted for you to follow. This will help you to know what your daily workouts are before you come to practice each day along w/ knowing what to run on the weekends if we don't have practice. 

• Training Calendar for September (link)
• Training Plan Assignments for the Season (link)
• All freshman are on plan 1 for the season. If you do not see your name on a plan please come see one of the coaches. 

Liberty Bell Invitational
When: Saturday, September 7th
Where: Heritage High School
Meet Information and Schedule (website)
Schedule: We are in the races highlighted in red
8:30Division 2 Boys A Run 7 - Score 5
8:33Division 2 Girls ARun 7 - Score 5
8:50Division 1 Boys A Run 7 - Score 5
8:53Division 1 Girls A Run 7 - Score 5
9:10Sweepstakes Boys ARun 7 - Score 5
9:13Sweepstakes Girls ARun 7 - Score 5
9:30Division 3 BoysRun Unlimited - Score 5
9:33Division 3 GirlsRun Unlimited - Score 5
9:50Division 2 Boys BRun Unlimited - Score 5
9:53Division 2 Girls BRun Unlimited - Score 5
10:15Division 1 Boys B Run 7 - Score 5
10:18Division 1 Girls B Run 7 - Score 5
10:40Sweepstakes Boys BRun 7 - Score 5
10:43Sweepstakes Girls BRun 7 - Score 5
11:05Division 1 Boys C Run Unlimited - Score 5
11:08Division 1 Girls C Run Unlimited - Score 5
11:25Sweepstakes Boys CRun Unlimited - Score 5
11:28Sweepstakes Girls CRun Unlimited - Score 5

Team Dinner on Friday
Hosted by Seth Rouse

• Potluck Style. Please bring your assigned dish, assignments rotate weekly.
• Please don't show up empty handed
• Bring enough for 8 people
• Try to keep it healthy-ish
• Label your dishes and remind your athlete to bring your dishes home
• We have plenty of serving utensils- no need to send those
• Athletes- bring your water bottles.
• Parents are welcome to stop in and check it out.
• Remember to clean up after yourselves and thank your hosts.
• Dinner starts at 5:30 pm- feel free to contact Ms. Smith or Mr. Rouse if you want to drop your dish ahead of time.

Parents of athletes with food allergies or sensitivities should contact Jen Edwards at 303-881-3175 or JenandTroy1@gmail.com
Food Assignments:

• Freshmen- Pasta
• Sophomores- Salad
• Juniors Girls- Fruit
• Junior Boys- Chocolate Milk and Cups
• Seniors- Protein

Also, a Tupperware set (Containing a Caesar Salad) and two glass bowls (containing Gluten free food) were left from the last dinner. They will be available for pick up at this week's dinner. Huge Thank You to the Rouse-Smith family for hosting. 
Any questions or concerns, please contact Kathy Shockley at shockley5@q.com or Ann Metz at amcruth@gmail.com

NXRSW Trip Information
Below is all of the information you need to know about this years trip to Arizona. Please book flights ASAP if you plan on going! The TEAM flight is currently around $250 round trip.  Information on the team flights can be found in the information posted.

• Current List of Registered Athletes (link)
•  NXRSW Trip, Flight, and Hotel Info
• NXRSW Mountain Vista Registration (Google Form)
  • Families must fill this out to go on the trip. Please talk to Coach Dalby or Selle before booking a flight about your eligibility for the trip. 
• NXRSW Official Website 

Thanks to everyone that helped out with the home meet on Friday! With football games, and soccer practices going on it made for a busy afternoon. We couldn't have successfully run our meet off without the help of our parents and the Highlands Ranch Running Club. Thanks again for your help! 

Vista Nation XC 2-Mile Recap
Congrats on a great start to the season! Here are the meet results and post race recap from Milesplit.

• Vista Nation XC 2-Mile Results, Articles, Photos, and Video

2019 Meet Schedule (Link)

Battle Mountain Husky Invitational
When: Saturday, August 31st
Where: Maloit Park, Minturn Nordic Center, 1 Academy Loop, Minturn, CO 81645
Transportation: We are taking 2 buses up to the meet. This is about a 3 hour bus ride so we need to leave early. Please arrive at Vista by 5:15 a.m. We are leaving at 5:30 a.m.
Meet Information and Schedule (doc)
Course Map (pdf)
Lunch: Please pack a lunch with you for the ride home. We want to get everyone home at a decent time so we will eat on the road. We plan to stop for bathroom breaks. Bring money if you want to buy snacks on the way home. 
Schedule:                  Boys Varsity                          10:00 am (run 7)
                                    Girls Varsity                          10:30 am (run 7)
                                    Boys JV                                   11:10 am (run unlimited)
                                    Girls JV                                   11:50 am (run unlimited)
                                    Awards                                    12:30 pm
Leaving the Meet w/ Your Parents: If you are going to leave the meet w/ your parents please tell us after the awards ceremony on Saturday. 

Labor Day Run
We are not going to meet on the Monday of Labor Day for practice. Please check the training schedule and get in the long run on your own that day. Or call a teammate to run together. 

Schedule: August 26th-Sept 1st
Monday: Writer's Vista Park
                   (1900 W Mineral Ave, Littleton, CO 80120)
Tuesday: MVHS 3:10        
Wednesday: MVHS 3:10
Thursday: Redstone Park 3:10
Friday: MVHS 3:10
Saturday: Husky XC Invitational
Maloit Park, Minturn Nordic Center, 1 Academy Loop, Minturn, CO 81645​
Sunday: On Your Own
Monday: On Your Own, or call a teammate for the long run. 

Training Calendar for August 2019
Every week a training plan will be posted for you to follow. This will help you to know what your daily workouts are before you come to practice each day along w/ knowing what to run on the weekends if we don't have practice. 

• Training Calendar for August (link)
• Training Plan Assignments for the Season (link)
• All freshman are on plan 1 for the season. If you do not see your name on a plan please come see one of the coaches. 

Team Dinner- Friday August 30th
Hosted by Jessica Barich

• Potluck Style. Please bring your assigned dish, assignments rotate weekly.
• Please don't show up empty handed
• Bring enough for 8 people
• Try to keep it healthy-ish
• Label your dishes and remind your athlete to bring your dishes home
• We have plenty of serving utensils- no need to send those
• Athletes- bring your water bottles.
• Parents are welcome to stop in and check it out.
• Remember to clean up after yourselves and thank your hosts.
• Dinner starts at 5:30 pm- feel free to contact Mr. or Mrs. Barich if you want to drop your dish ahead of time.

Parents of athletes with food allergies or sensitivities should contact Jen Edwards at 303-881-3175 or JenandTroy1@gmail.com
 
Food Assignments:
Freshmen Boys- Chocolate Milk & Cups
Freshmen Girls- Fruit
Sophomores- Pasta
Juniors- Protein
Seniors- Salad (Pre-tossed and Dressed Caesars are a big hit)
 
Huge Thank You to the Barich family for hosting. 

Thank you to all the parents that helped with the Run to Denver on Saturday! We had over 75 athletes complete runs of 14, 10, 7, and 4 miles on Saturday. We usually only have 35 to 40 that complete the run, but this year our numbers almost doubled. Thank you for your help and being supportive of our team! We could not have pulled off the run without you. 

Schedule for August 19th-25th
Monday: DeKoevend Park 3:20
                   (Univ. lot just past Arapahoe Rd.)
Tuesday: Writer's Vista 3:20
                     1900 W Mineral Ave, Littleton, CO 80120
Wednesday: MVHS 3:10
Thursday: MVHS 3:10
Friday: Vista Nation 2-Mile XC Race 
Saturday: Redstone Park 7 a.m.
Sunday: On Your Own

Because of the predicted heat forecast for the early part of the week the coaching staff has decided to move practice on Monday and Tuesday off campus. This is to provide more shade for our athletes, and to ensure we are keeping all 130 or our runners safe in the heat. 

If you need help with carpooling on Monday or Tuesday please call JoAnn Davis (303-519-2485) or Lynn Urban (303-263-3373). They are leading our team carpool list for the season. 

​Parent Meeting Information
Below are the links to all of the parent meeting information from last week. If you missed the meeting please take a look to be up-to-date about all things Vista Nation XC for the 2019 season.

• Parent Meeting Presentation
• Team Handbook
• ​Team Policies and Expectations
• Grocery Card Fundraiser 
• Booster Club Information
• Iron and Ferritin Information for Distance Runners

Vista Nation XC 2-Mile Invitational
When: Friday, August 23rd
Where: MVHS XC Course
Arrival: Be at the team tent by 3:30 p.m. to receive your race bib. 
2019 Meet Website/Results (link) 
Meet Information (doc)
Teams: Boulder, Broomfield, Castle View, Dakota Ridge, Lyons, Mountain Vista, Niwot, Palmer Ridge, Pomona, Regis Jesuit, Rock Canyon, Valor Christian
Schedule: 

• 4:00 Coaches Meeting
• 4:30 Frosh/Soph Boys (Score 5, run unlimited)
• 4:50 Frosh/Soph Girls (Score 5, run unlimited)
• 5:10 Boys Varsity (score 5, run 7 to 10)
• 5:30 Girls Varsity (score 5, run 7 to 10)
• 5:50 JR/SR Boys (score 5, run unlimited)
• 6:10 JR/SR Girls (score 5, run unlimited)
• 6:30 Awards After Final Race​

Course Map: vistanationinvitemap.pdf
Awards: The top 10 individuals in each race will receive medals.  Trophies will be given to the top team in each race 
Line-ups: Will be Announced at practice on Thursday this week. 

Parent Help: We will be in need of about 25 parents to help us out at the meet on Friday as course marshals to make sure the crowd stays off the course as runners come through. You will still be able to see the entire race. If you can help, please email Coach Dalby. There will be a short parent meeting at 4:00 at the awards table on the middle school athletic fields to organize our parent volunteers. Thanks in advance for helping!

Uniform Checkout
We will checkout uniforms on Wednesday this week after practice. Please plan on staying an extra 30 mins or so that afternoon so that we can get you a uniform. Athletes that have purchased uniforms last season can use their uniforms again this season. 

Guide to Nutrition for High School Runners

• Individualized Nutrient and Hydration Guidance: The coaching staff would love to set up a time w/ any of the athletes on the team about individualized nutrition and hydration plans. If you are interested, please talk to one of the coaches at practice to set up a time to come up with your plan. Based on your current age and training volumes we will help you calculate the following: Daily calorie needs, daily H2O consumption needs, post-training protein and carbohydrate needs (Chocolate Milk), total daily protein and fat needs, and amount of iron supplement you should be taking. 
• MVHS Distance Program Nutrition Resource (Drive)
• Guidelines for Iron and Other Supplementation (Drive)
• Information About Iron Supplementation
  • Every athlete on the team should be on an iron supplement.  Please view the above link for additional information. 

Grocery Card Fundraiser
This is one of our few fundraisers each season, and how we are able to compensate our assistant coaches every fall. They are not funded by the school district, and the grocery card fundraiser helps us to to make sure they each receive a full stipend for the season. Please see the link below for more information, and contact Therese Fitzsimmons for a card:

• www.vistanationxc.com/grocery-card-fundraiser.html

MVHS Booster Club
The Booster Club is the other way we raise money for our program each season. Below is information on how to register, and a video about how the Booster Club helps our team. Please contact Jeremy and Cherise Anderson if you have questions. 

• ​Booster Club Website
• MVHS Booster Club Video

Training Calendar for August 2019
Every week a training plan will be posted for you to follow. This will help you to know what your daily workouts are before you come to practice each day along w/ knowing what to run on the weekends if we don't have practice. 

• Training Calendar for August (link)
• Training Plan Assignments for the Season (link)

Vista Guide to Rhythm and Tempo Running

• Here you go! Your one stop shop for information on how to do your rhythm runs and tempo workouts: Vista Guide to Rhythm and Tempo Runs (Google Doc). 

Team Dinner- Thursday August 22nd
Hosted by Shantell Hafner

• Potluck Style. Please bring your assigned dish, assignments rotate weekly.
• Please don't show up empty handed
• Bring enough for 8 people
• Try to keep it healthy-ish
• Label your dishes and remind your athlete to bring your dishes home
• We have plenty of serving utensils- no need to send those
• Athletes- bring your water bottles.
• Parents are welcome to stop in and check it out.
• Dinner starts at 5:30 pm- feel free to contact Mr. or Mrs. Hafner if you want to drop your dish ahead of time.

Parents of athletes with food allergies or sensitivities should contact Jen Edwards at 303-881-3175 or JenandTroy1@gmail.com

Food Assignments:
Freshmen Boys- Fruit
Freshmen Girls- Chocolate Milk- 1 gallon each
Sophomores- Protein
Juniors- Salad
Seniors- Pasta

Huge Thank You to the Hafner family for hosting. 

Guide to Nutrition for High School Runners

• Individualized Nutrient and Hydration Guidance: The coaching staff would love to set up a time w/ any of the athletes on the team about individualized nutrition and hydration plans. If you are interested, please talk to one of the coaches at practice to set up a time to come up with your plan. Based on your current age and training volumes we will help you calculate the following: Daily calorie needs, daily H2O consumption needs, post-training protein and carbohydrate needs (Chocolate Milk), total daily protein and fat needs, and amount of iron supplement you should be taking. 
• MVHS Distance Program Nutrition Resource (Drive)
• Guidelines for Iron and Other Supplementation (Drive)
• Information About Iron Supplementation
  • Every athlete on the team should be on an iron supplement.  Please view the above link for additional information. 

Fall XC Registration
Fall registration is OPEN and closes on August 5th. PLEASE PLAN AHEAD! All steps below must be completed to be cleared by August 12th. 

• Link to Fall Cross Country Registration

Parent Partnership Meeting
When: Monday, August 12th from 6 to 7 p.m. 
Where: MVHS Auditorium
Who: 1 parent from each family should plan on being in attendance. Athletes do not need to come to the meeting. 
We will post materials for the meeting on next weekends blog so that our parents can come to the meetings with questions. 

Grocery Card Fundraiser
This is one of our few fundraisers each season, and how we are able to compensate our assistant coaches every fall. They are not funded by the school district, and the grocery card fundraiser helps us to to make sure they each receive a full stipend for the season. Please see the link below for more information, and contact Therese Fitzsimmons for a card:

• www.vistanationxc.com/grocery-card-fundraiser.html
• Cards will be available to pick up at the parent meeting. 

MVHS Booster Club
The Booster Club is the other way we raise money for our program each season. Below is information on how to register, and a video about how the Booster Club helps our team. Please contact Jeremy and Cherise Anderson if you have questions. 

• ​Booster Club Website
• MVHS Booster Club Video

Gear Orders for the Fall
Gear orders for the fall are now available through Denver Athletic until Sunday, August 11th. Once the site closes you will not be able to order again until the winter. 
Denver Athletic Website (Store Closes Sunday August 11th)

What Gear Should I Order?
We would like all athletes, and parents, to have a neon green Vista Nation XC T-Shirt from Denver Athletic. Everything else is optional to order. Here are a few things to know about available gear:

• Neon Green Vista Nation Shirts: This is our standard shirt and one that every member of the team, including parents, should have. It is what we wear at every meet. Either the cotton shirt, or the performance  shirt are fine to order. 
• Athletes going to NXR may want to consider buying an extra lime green cotton T-shirt for the T-shirt exchange. 
• Warm-Ups: We are giving everyone on the team the opportunity to purchase your warm-ups. Warm-up tops, and pants are optional. We do not check warm-ups out during the season. 
• Additional Apparel: Hats, bags, additional T-Shirts, etc. are all available for purchase, but not required. 
• Sizing: Moms have noticed that the American Apparel Women's Cut shirts (50/50 blend) run about two sizes too small.    Consider ordering larger sizes or going with the men's cut instead.

Runner's Roost Lone Tree Spike Night
When: Friday @ 5:30 p.m.-7 p.m.
Where: Runner's Roost Lone Tree (9994 Commons St, STE 230)
Details: Spike Night Flyer (pdf)
Discounts: 15% off all shoes and racing flats/spikes for Vista athletes, personalized shoe fitting, and free food and beverage. 

Run-To-Denver on Saturday, August 17th
On Saturday, August 17th we will be doing our bi-annual Denver Breakfast Run! Afterwards we will head to Illegal Pete's on the 16th St Mall for breakfast burritos, and then take the Light Rail from downtown back to Mineral Station next to Aspen Grove. Here are the details on the 4 runs to choose from:

• 14 Miles: Meet at Aspen Grove Panera at 6:30 a.m.
• 10 Miles: Meet at Centennial Park in Englewood at 7 a.m. (See address below)
• 7 Miles: Meet at Centennial Park at 7 a.m., and we will transport you down the trail so that you are running the 7 mile distance.
• 4 Mile Run: Meet at Centennial Park at 7 a.m. and we will transport you down the trail so that you are running the 4 mile distance.  

Who: Any HS Runner that wants to try, and run 14, 10, 7 or 4 miles, including freshman and new runners.
When: 6:30 A.M. If you are running from Aspen Grove. 7:00 a.m. if running from Centennial Park.
Bag/Gear Transport: You can load your stuff up in Dalby's car and he will transport it down to Denver for you.
Where:  Centennial Park
                  4630 S Decatur St
                  Englewood, CO 80110
Directions: 25 mins from MVHS. Go North on Santa Fe. Take a left on Union. The park  will be down on your right off of Union
Cost: $15 should cover the cost for breakfast and your light rail ticket. 
Ticket App: Please download the RTD ticket app and purchase your ticket prior to Saturday mornings run. 
Parent Help:
We are looking for 2 to 3 parents to help us out on Saturday the 17th to chaperone at REI/Illegal Pete's and to help drive runner's back from Mineral Station to Centennial Park once we return, if they need to get their cars. If you can help please email Coach Dalby. 

NXRSW Trip Information
Below is all of the information you need to know about this years trip to Arizona. Please book flights ASAP if you plan on going! The TEAM flight is currently around $250 round trip.  Information on the team flights can be found in the information posted.

•  NXRSW Flight/Hotel Info
• NXRSW Mountain Vista Registation (Google Form)
  • Families must fill this out to go on the trip. Please talk to Coach Dalby or Selle before booking a flight about your eligibility for the trip. 
• NXRSW Official Website 

​Schedule: August 5th-11th
Monday: MVHS 3:10 (meet on grassy area in front of Vista)
Tuesday: MVHS 3:10
Wednesday:MVHS 3:10
Thursday: MVHS 3:10 
Friday: MVHS 3:10
               -Runner's Roost Spike Night: 5:30 to 7 p.m.
Saturday: Redstone Park 7:00 a.m.
Sunday: On Your Own, or call a teammate (see training calendar for details)

Training Calendar for August 2019
Every week a training plan will be posted for you to follow. 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. 

• Training Calendar for August (link)
• Training Plan Assignments for the Season (link)

Vista Guide to Rhythm and Tempo Running

• Check back on Tuesday 

Fall XC Registration
Fall registration is OPEN and closes on August 2nd. PLEASE PLAN AHEAD! All steps below must be completed to be cleared by August 12th.

• Link to Fall Cross Country Registration

Simple Guide to Nutrition for High School Runners

• Nutrition information for athletes and parents will be posted on Monday 

Schedule for July 29th-August 4th
Monday: East/West Trail 7 a.m.
Tuesday: MVHS 7 a.m.
Wednesday: DeKoevend Park 7 a.m.
Thursday: MVHS 7 a.m.
Friday: Writer's Vista 7 a.m.
Saturday: Aspen Grove Panera Bread
Sunday: Rest Day

Training Calendar for July 29th-August 4th
Every week a training plan will be posted for you to follow. 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. 

• Training Calendar for July 29th-August 4th (link)
• Training Plan Assignments for the Season (link)

NXRSW Trip Information
Below is all of the information you need to know about this years trip to Arizona. Please book flights ASAP if you plan on going! The TEAM flight is currently around $250 round trip.  Information on the team flights can be found in the information posted.

•  NXRSW Flight/Hotel Info
• NXRSW Mountain Vista Registation (Google Form)
  • Families must fill this out to go on the trip. Please talk to Coach Dalby or Selle before booking a flight about your eligibility for the trip. 
• NXRSW Official Website 

Schedule: July 22nd-28th
Monday: Waterton Canyon 7 a.m.
Tuesday: MVHS 7 a.m.
Wednesday: Redstone Park 7 a.m.
Thursday: MVHS 7 a.m.
Friday: MVHS 7 a.m. (Senior Lead Practice)
Saturday: On Your Own or call a teammate 
Sunday: On Your Own, call a teammate, or rest day. 

Team Burger Night
When: Wednesday Night at 5 p.m.
Where: Leah and Turner Christians Home (address emailed later this week)
                 -The Christians live in Castle Rock
Who: All members of the TEAM!
Food: Burgers and toppings will be provided. 
What to Bring: Please bring a side dish, chips, or a salad with you. And a lawn chair!!!

Heritage HS Eagles 5K
When: Saturday, July 27th
Where: Heritage HS Liberty Bell Course
Who: Anyone wanting to run a race this summer to test out their current fitness. Have fun, and don't worry about the time. We haven't done a lot of fast 5K training yet. 
Meet Info and Registration (link)

Training Calendar for July 22nd-28th
Every week a training plan will be posted for you to follow. 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. 

• Training Calendar for July 22nd-28th (link)
• Training Plan Assignments for the Season (link)

NXRSW Trip Information
Below is all of the information you need to know about this years trip to Arizona. Please book flights ASAP if you plan on going! The TEAM flight is currently around $250 round trip.  Information on the team flights can be found in the information posted.

•  NXRSW Flight/Hotel Info
• NXRSW Mountain Vista Registation (Google Form)
  • Families must fill this out to go on the trip. Please talk to Coach Dalby or Selle before booking a flight about your eligibility for the trip. 
• NXRSW Official Website