Fall Registration and Physicals
Please make sure you have an up-to-date physical on file with the athletic office when you register for fall XC. The registration window for all fall sports will be open from July 18th to August 2nd. Offical CHSAA practices start on Monday, August 6th. Athletes who do not have a current physical on file that is good though the end of the season will not be eligible to practice on August 6th. Please take care of your physical ASAP to avoid any conflicts. 

The link to fall XC registration will be open this Wednesday at the following link.
​www.vistagoldeneagles.org/pageshow2716332-winter-sports-registration

How to Register Online for Fall XC
STEP 1)
REGISTER HERE ONLINE

STEP 2)
COMPLETE PAYMENT ($185 for all sports) ONLINE VIA REVTRAK (LINK AT THE END OF EACH REGISTRATION)  **NO CHECKS**

STEP 3)
TURN IN PHYSICAL FORM TO ATHLETIC'S OFFICE OR HAVE CURRENT PHYSICAL ON FILE (you can email a copy to alvitry@dcsdk12.org)

Transfer Students: If the student has transferred from another school in the past 12 months, please see the Athletic Director or Athletic Secretary for further instructions.

Team Camping Trip Registration
** Fire Ban Currently In Effect at Golden Gate Canyon State Park**
The coaches are keeping an eye on the fire ban situation at the Park. We will talk to our seniors this week at practice for their input, but we are making preparations for possible alternative plans if needed. We will base our decision on what keeps our athletes safe. Regardless, please register for the camping trip if you plan on coming. 

Registration Link (click to register)
What: 9th Annual Vista Nation XC High Altitude Camping Trip
Who: Any member of Vista Nation XC who has registered for summer conditioning, and has been a consistent member of our mourning workouts. 
When: July 25th-27th
Where: Golden Gate Canyon State Park (1 hour from MVHS)
​cpw.state.co.us/placestogo/parks/GoldenGateCanyon
Cost: $30 to cover the cost of food for the camping trip. Athletes are responsible for paying their own way into the park if you are driving (carpool and chip in!). Parent drivers are encouraged. 
Campsite: Rifleman Phillips Group Campground 
Arrival: Between 4 and 5 p.m. on July 25th
Leaving: Between 9 a.m. and 10 a.m. on July 27th
Tents: Athletes are responsible for either bringing their own tent, or making arrangements with another teammate to stay in their tent. 
Transportation: Parents can drop athletes off at Rifleman Phillips Campground, or you can carpool up to Golden Gate Canyon. Athletes that drive will not be allowed to leave the park in their cars from Wednesday night to Friday morning. 
Registration: Please fill out the registration link above by Sunday, July 15th.
Parent Help: We will be in need of parent help Wednesday and Thursday night. Mostly with grilling out. You do not have to camp, unless you want to! If you are willing to come up either night please designate so on the registration form. 

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 arond $250 round trip.  Information on the team flights can be found in the information posted.

• NXRSW Trip Information 
• Tentative Itinerary and Anticipated Cost (doc)
• NXRSW Official Website 

Training Plans for June 4th-17th
If you are unsure which plan to follow please come talk to Coach Dalby.

• July 16th-29th Training Plans

Schedule for July 16th-22nd
Monday- MVHS 7 a.m.
Tuesday-Writer's Vista 7 a.m.
                  -Red Stone Park 6 p.m.
Wednesday-East/West Trail Lot on Daniels Park Rd 7 a.m.
Thursday-MVHS 7 a.m.
                    -Jamba Juice (Town Center) 6 p.m.
Friday- Aspen Grove Panera Bread 7 a.m.     
Saturday- On Your Own
Sunday-On your own

Schedule for July 9th-15th
Monday- DeKoevend Park (Univ. and Arapahoe) 7 a.m.
Tuesday-MVHS 7 a.m.
Wednesday-The Bluffs Regional Park 7 a.m. 
      -Runner's Roost Lone Tree Team Event 9 a.m.
Thursday-MVHS 7 a.m.
Friday- Waterton Canyon 7 a.m.     
​   Tamale Kitchen After (Chatfield and Wadsorth) after
Saturday-Evergreen Trail Run @ Elk Meadows 7 a.m.
                    -Meet at Vista at 7 a.m. to carpool 
Sunday-On your own

Physical Information and Fall XC Registration 
Please make sure you have an up-to-date physical on file with the athletic office when you register for fall XC. The registration window for all fall sports will be open from July 18th to August 2nd. Offical CHSAA practices start on Monday, August 6th. Athletes who do not have a current physical on file that is good though the end of the season will not be eligible to practice on August 6th. Please take care of your physical ASAP to avoid any conflicts. 

Team Camping Trip Registration
Registration Link (click to register)
What: 9th Annual Vista Nation XC High Altitude Camping Trip
Who: Any member of Vista Nation XC who has registered for summer conditioning, and has been a consistent member of our mourning workouts. 
When: July 25th-27th
Where: Golden Gate Canyon State Park (1 hour from MVHS)
​cpw.state.co.us/placestogo/parks/GoldenGateCanyon
Cost: $30 to cover the cost of food for the camping trip. Athletes are responsible for paying their own way into the park if you are driving (carpool and chip in!). Parent drivers are encouraged. 
Campsite: Rifleman Phillips Group Campground 
Arrival: Between 4 and 5 p.m. on July 25th
Leaving: Between 9 a.m. and 10 a.m. on July 27th
Tents: Athletes are responsible for either bringing their own tent, or making arrangements with another teammate to stay in their tent. 
Transportation: Parents can drop athletes off at Rifleman Phillips Campground, or you can carpool up to Golden Gate Canyon. Athletes that drive will not be allowed to leave the park in their cars from Wednesday night to Friday morning. 
Registration: Please fill out the registration link above by Sunday, July 15th.
Parent Help: We will be in need of parent help Wednesday and Thursday night. Mostly with grilling out. You do not have to camp, unless you want to! If you are willing to come up either night please designate so on the registration form. 

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 arond $250 round trip.  Information on the team flights can be found in the information posted.

• NXRSW Trip Information 
• Tentative Itinerary and Anticipated Cost (doc)
• NXRSW Official Website 

Saturday Elk Meadows Trail Run
When: Meet in the parking lot of MVHS at 7 a.m. to carpool to Evergreen
Who: High school athletes wanting to get a trail run in this weekend in a new location.
Run Location: 
       Elk Meadow Stagecoach Trailhead 
       32281 Stagecoach Boulevard
       Evergreen, CO 80439
Website: https://www.jeffco.us/1218/Elk-Meadow-Park/
Breakfast: Bring money to eat after the run. We will stop for breakfast on the way home. 
Parent Help: Any parents willing to help with the carpool please email Coach Dalby

Training Plans for June 4th-17th
If you are unsure which plan to follow please come talk to Coach Dalby.

• July 2nd-15th Training Plans

Below is all of the information you need to know about this years trip. Please book flights ASAP if you plan on going! I was able to book flights for the coaches today at $250 round trip.  Information on the team flights can be found in the information posted.

• NXRSW Trip Information 
• Tentative Itinerary and Anticipated Cost (doc)
• NXRSW Official Website 

HRCA Independence Day 5K
The HRCA 4th of July 5K is this Wednesday. This is not a mandatory team event and is completely optional. Anyone who wants to race on Wednesday to test their current fitness, break up the monotony of summer training, or just have fun with your teammates should sign up. This should be low pressure if you decide to participate and make sure that you have fun! Race details and registration can be found on the HRCA's event website:
https://raceroster.com/events/2018/14652/hrca-independence-day-5k

Doughnuts From Dalby's on Friday
When: Friday at 7 a.m.
Where: Meet at Coach Dalby's House (email w/ address will be sent). The gate to the back yard will be open. 
Who: Everyone! All middle school and high school campers are welcome to join us. 
Run: We will be doing the long run from my house and into Chatfield State Park.
Breakfast: The Coaches will provide doughnuts for the team after the run. 
Parent Supervision: If there are 2 or 3 parents willing to help with supervision during the run on Friday please email Coach Dalby
What to Bring:

• Seniors: Breakfast Item of your choice to share
• Juniors: Chocolate Milk
• Sophomores: OJ or other Fruit Juice
• Freshman: Fruit to feed 6

Saturday Run
For those wanting to participate, we will meet Saturday morning at 7 a.m. to get a run in on a trail that we do not normally get to visit, Hildebrand Ranch. See the website below for park location and details. 

• https://www.jeffco.us/1230/Hildebrand-Ranch-Park
• Hildebrand Ranch Trailhead
  9880 Deer Creek Canyon Road
  Littleton, CO 80127

NXR Southwest Information
A separate blog post will be going up later this week with information about the Nike Cross Regional Southwest trip to Arizona on Novemb​er 15th-17th. Please check back by midweek for all information concerning the trip including flight and hotel information. 

• Nike Cross Regional Southwest Website

Team Camping Trip
When: July 25th-27th
Where: Golden Gate Canyon State Park 
Who: Any high school athlete on the team who has been consistently running with the team this summer. 
Registration: The registration link will be made available on next weeks blog.
Cost: The cost will be approximately $50 per athlete collected the week of the trip.

Team Carpool List
If you are interested in sharing your information for the team carpool list and did not sign up or attend the parent meet-and-greet, please be in touch with Michelle Baade ASAP.  She is coordinating that effort and wants to send out the information soon: mbaade2@juno.com.  This is strongly encouraged for parents of non-drivers or newer drivers, to help with off-campus practices, team dinners and meets.  You can always add your name later as well.  This information will only be shared with others on the list. 

Vista Nation Shutter Fly Account
We've posted some pictures from Thursday on our Shutterfly team site, so we can start learning names: http://vistanation.shutterfly.com/.    Sorry, not all guests were captured before they left.  Next time!  The very first time you log onto our team site, you'll be prompted to request permission to access.  It's a closed group, for the privacy of our athletes and families.  

After you get on the site, go to "Pictures and Videos" and you'll see several years' worth of albums for both XC and track.  The parent meeting photos will be posted at the top.  

You'll also see a "Roster" tab at the top.  If your child is participating in the fall please consider filling out a profile for your family, even if it's just names.  This is completely optional but it will help us learn runners' and parents' names quicker; not everyone wants to share contact information.  To add a profile, scroll to the bottom of the roster and you'll see the option to "Add Player." Please put graduation year where it asks for your runner's number (see example under Rouse).  Eventually, you'll be encouraged to upload a picture of your child, but NOT NOW.  There is a glitch with the upload tool; I've contacted Shutterfly and they're working on it.  More on Shutterfly in the fall...

July 2nd-8th Schedule
Monday- Redstone Park 7 a.m.
Tuesday-MVHS 7 a.m.
Wednesday-4th of July (No practice, run on your own)
Thursday-MVHS 7 a.m.
Friday-Coach Dalby's House 7 a.m.     
​              Breakfast After
Saturday-Hildebrand Ranch 7 a.m.
Sunday-On your own

Training Plans for June 4th-17th
If you are unsure which plan to follow please come talk to Coach Dalby.

• July 2nd-15th Training Plans

Training Plan List
The coaching staff has gone through the list of registered high school runners and assigned each of you a training plan to follow this summer.  Please find your name on the 2018 XC Training Plan List to see which suggested training plan to follow. If you think you should be on a different plan please come talk to the coaches ASAP. We will be happy to make adjustments where needed. If you do not see your name on the list please let us know so that we can add you and get you following the appropriate plan that best suits your individual needs.

• 2018 XC Training Plan List (link)
  

The Importance of Iron Level Upkeep For Distance Runners
If you did not get a chance to look at last weeks post about the importance of iron levels for distance runners please take a look this weekend. The coaching staff recommends that every athlete on the team get their ferritin levels checked sometime in the next few weeks if you have not already done so. 

Schedule for June 25th-July 1st
Monday- MVHS 7 a.m.
Tuesday-DeKoeVend Park 7 a.m. (Lot off of University just past Arapahoe)
Wednesday-East/West Trail Lot on Daniels Park Rd 
                          7 a.m.
Thursday-MVHS 7 a.m.
Friday-Aspen Grove Panera Bread 7 a.m.        
​              Breakfast After at Panera Bread
Saturday-On your own, check the workout schedule on the blog
Sunday-On your own

Training Plans for June 4th-17th
If you are unsure which plan to follow please come talk to Coach Dalby.

• June 18th-July 1st Training Plans

Goals for the 2018 XC Season
The coaches really enjoyed our time last week BBQ-ing with the TEAM and listening to the goals you have set for the 2018 season.   We are excited that the goals you chose this year are challenging ones.  They are the kinds of goals that will be difficult to accomplish, but possible if our entire TEAM works together towards them over the next 6 months.  Trust in "the process" and you will achieve amazing things this season! 
​
Keep an eye out for an email later this week with our TEAM goals typed up for everyone.

XC Parent Meet and Greet
When: Thursday June 21 at 6:30
Where: The O'Sullivan's Home (1117 Southbury Court)
What: A meet and greet for all Vista Nation parents to hangout, socialize, and get to know each other a little better before the season starts. 
Food: Light snacks will be served
RSVP: Text your RSVP to Teresa 720-840-6335 or Kelly 720-670-6032
Who: ALL Vista parents are welcome! 

The Importance of Iron Level Upkeep for Distance Runners
Our coaching staff has over 100 years of combined experience in distance running as both athletes and coaches. Every season there is one issue that we see time and time again with our runners that impacts them regardless of age, sex, or amount of training they are doing. That issue is anemia, or being iron deficient. If not careful, this is something that can compromise an athletes XC season very quickly.

Our goal is to educate every family about the importance of iron and how it can enhance an athletes performance when taken seriously. 

Start Here:
Please begin by looking at this simple slide show presentation we have put together with the help of our good friend Coach Jesse Griffin (Lee's Summit West HS, MO) for families to look at. This should inform you as to why the coaching staff talks about iron/ferritin levels so often, and how you can successfully make sure your iron levels are sufficient. 

Educate Yourself 
Educating yourself on these issues is very important. Here are a few things every family should be thinking about in regards to iron/ferritin levels:

• Educate yourself on what iron does for you as a runner, and how it can hurt when you are lacking.
• Get your ferritin levels tested 2-3 times a year by your medical provider, and know your numbers. The off-season is the best time to get your levels checked. 
• Set a goal for yourself to get your ferritin levels to at least 30. 40-50 is better, and gives you a nice surplus of iron. 
• If your ferritin is under 20, you are most likely not going to be able to perform at your best as a distance runner. 
• Eat lots of iron rich foods daily such as red meat and spinach. 
• Take an iron supplement, and talk to your medical provider about how much you either should, or should not be taking. 

Articles about Iron for Distance Runners:
I have included several articles below about this very important issue to help you educate yourself on the matter. Please feel free to talk to the coaches if you have additional question. 

• Iron Level Upkeep for Distance Runners
• Are Your Ferritin Levels Up to Speed? Top Coaches Take Tests for Iron Seriously 
• Ironing Out the Details: Know the facts about ferritin and iron before deciding to supplement
• Iron Deficiency In Runners

Talking to Your Doctor
In the coaching staff's experience some doctors are hesitant to test for ferritin levels because they do not fully understand the critical role ferritin plays in endurance athletics. Below is a letter from Dr. Kim Colter (Washington, MO) w/ references, about ferritin levels for endurance athletes that you can take with you to your medical provider when you ask to get tested. Please take this letter with you so that your doctor fully understands why it is you are asking to have your ferritin levels checked.  

New Parents to Vista XC
If you are a new parent on the team two of our team mom's posted some great information for everyone trying to learn what we are all about. Please take a few moments to read so that you can be up-to-speed on all things Vista Nation XC.
www.vistanationxc.com/blog/new-xc-parent-information

Training Plans for June 4th-17th
If you are unsure which plan to follow please come talk to Coach Dalby.

• June 4th-17th Training Plans 

Goal Setting BBQ's
Our goal setting BBQ's are on Tuesday and Wednesday this week. Both goal setting meetings are for all high school members of the TEAM including the incoming freshman. 

• Boys Goal Setting Meeting: Tuesday, June 12th at 5-8 p.m. @ Coach Dalby's house. Email will be sent w/ the address next week.
• Girl's Goal Setting Meeting: Wednesday, June 13th at 5-8 p.m. @ Coach Dalby's house. Email will be sent w/ address next week. 

The goal setting meetings are for every member of the TEAM to attend that can make it, and something I consider to be the most important TEAM meeting of the entire year. It sets a purpose for our training this summer, and allows us to set a focus for the season.

What to Bring With You

• Please bring a folding chair or camping chair with you to the meeting. Everything else will be covered. 

Schedule for June 11th-17th
Monday- MVHS 7 a.m.
Tuesday-Redstone Park 7 a.m. (meet at shelter house by the duck pond)
                 -Boys Goal Setting BBQ @ Dalby's 5-8 p.m.
Wednesday-Rocky Heights Middle School 7 a.m. (meet at East/West Trail Head)
                         -Girls Goal Setting BBY @ Dalby's 5-8 p.m.
Thursday-MVHS 7 a.m.
Friday-Writers Vista Park (near Broadway and Mineral) 7 a.m.
              -Breakfast After at Einstein Bagel after run (HR Pkwy and Broadway)
Saturday-On your own, check the workout schedule on the blog
Sunday-On your own

If you are a brand new parent to our XC TEAM, bellow are some helpful tips to getting you started w/ our program. Thanks to Kelly O'Sullivan and Teresa Smith for putting this together. 

If you are BRAND NEW to the Vista XC summer program, WELCOME!  Here are some helpful things to know, parent to parent:   

Practices take place at the MVHS track unless otherwise noted on the schedule, which is posted weekly on the blog.  Here's the link to Daniel's Park East-West Trailhead:   https://goo.gl/maps/84i4Pdg1oeC2.  Other locations are easy to find. 


Runners should bring water and any necessary medications.  Asthmatics need their inhalers!  Many kids bring a lightweight string backpack to carry their belongings.

It's important that your runner be fitted for a good shoe right away!  Your runners will go through lots of shoes, and there might be some trial and error involved at first, which can be frustrating.  But, it's really the only expense for this sport.BEING IN THE RIGHT SHOE PREVENTS INJURY AND IS WORTH THE EXPENSE IN THE LONG RUN.  Runners Roost and Boulder Running Company both offer discounts to MVHS runners.  Their employees are committed to getting their customers in the right shoe.  Once you know what shoes work for your athlete, you can start ordering online or shopping sales.  Do NOT let your runner convince you to buy a certain shoe because their teammates have them or because they look cool.  Those are expensive (and often physically painful) mistakes.  There is no team shoe.       

Along those lines, if your runner starts complaining about a nagging ache or pain, he/she should talk to a coach before too much time goes by, to get some clues about what is going on (there's a decent chance it's the shoes).  Your runner will undoubtedly resist doing this, but there are several coaches to choose from.  Surely one of them will seem approachable.  This is necessary.      

Getting your younger runner from off-campus practice to a breakfast venue can be tricky, especially in the beginning.  You might not know other parents to carpool with, you don't know/trust the student drivers yet and your new kid is probably not going to help you figure this out.  If your kids want to go to breakfast, they will call when practice is winding down, you will transport them from point A to point B, then they will call you when they need a ride home.  That doesn't work for everyone's situation.  It is helpful to get to know other families in your runner's grade/running group/social group.  These people might be your tribe for the next several years.  Have their names and numbers in your phone before you need them.   Carpooling is very helpful to the freshman and sophomore parents, all year round.  Off campus practices continue in the fall.  

If you have a high school runner, be sure to order the lime green Vista Nation shirts at the beginning of the fall season.  Order extras for runners and all family members.  Not only does it show our support and presence at meets, but as parents it makes it easy to identify each other.  Cross country families are generally a friendly, approachable bunch, although it can be hard to mingle at meets because we scatter about.  

Please encourage your freshman or new high school runner to participate in the TEAM goal setting and any other social events.  It's hard being a freshman, but they should buddy up and attend together.  The more people they meet during the summer, the easier the transition in the fall.      

SOME "SEASONED" PARENTS ARE PLANNING A MEET AND GREET SOON.  PLEASE CONSIDER ATTENDING.  STAY TUNED FOR DETAILS.   Until then, if you have any questions at all, please reach out:  

Teresa Smith,  Ethan (12) and Seth Rouse (11)  (720-840-6335)
Kelly O'Sullivan,  Sarah (11) and Jack O'Sullivan (11)  (720-670-6032)

Festival of Miles Recap
Congratulations goes out to Caden Foster and Carter Dillon for their performances in St. Louis Missouri last week at the Festival of Miles! Caden ran a season best time of 4:11 for a full mile (4:09 1600 conversion) and Carter running 4:10 for the full mile (4:08 1600 conversion). Race videos, results, and articles about the event are posted on Milesplit.

• Madness in Missouri: Colorado Distance Shows Up
• Race Videos 
• Results

XC Summer Camp Info/Registration
Information about our summer XC camp, including important dates, has been posted. Please make sure you have registered before June 4th. 

• Summer XC Camp Information 
• Online Summer Camp Registration (Complete before June 4th)
• 2018 Summer XC Camp Flyer (pdf)
• Summer Parent/Athlete Letter (pdf)

Schedule for June 4th-10th
Monday- MVHS 7 a.m.
Tuesday-MVHS 7 a.m.
Wednesday-MVHS 7 a.m.
​                         -Popsicle Run 
Thursday-MVHS 7 a.m.
Friday-East/West Trail Lot on Daniels Park Rd. 
              - Team Breakfast at Einstein Bagel on
                 University after run. Bring $$$ to eat. 
Saturday-On your own, check the workout schedule on the blog
Sunday-On your own

Summer Training Plans for Athletes
Each high school athlete on the TEAM will be assigned a training plan this summer. I will start putting names on the plans this week once summer registration is complete. Here is a description of each plan. If you are unsure which plan to follow please come and ask Coach Daly. 

• Plan 1: New high school runners, or those needing to be on our lowest volume plan. Most freshmen will be in this group. This group will run 6 times a week. Athletes following Plan 1 will 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.
• Plan 3: Upperclassmen athletes that are ready for a higher volume plan. Consistently followed plan 2 during 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.
• 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 for the last 2 years. This group will run between 6 to 9 times per week depending on the needs of the individual athlete.

Training Plans for June 4th-17th
If you are unsure which plan to follow please come talk to Coach Dalby.

• June 4th-17th Training Plans 

Goal Setting BBQ's
Our goal setting BBQ's are on Tuesday and Wednesday next week. Both goal setting meetings are for all high school members of the TEAM including the incoming freshman. 

• Boys Goal Setting Meeting: Tuesday, June 12th at 5-8 p.m. @ Coach Dalby's house. Email will be sent w/ the address next week.
• Girl's Goal Setting Meeting: Wednesday, June 13th at 5-8 p.m. @ Coach Dalby's house. Email will be sent w/ address next week. 

The goal setting meetings are for every member of the TEAM to attend that can make it, and something I consider to be the most important TEAM meeting of the entire year. It sets a purpose for our training this summer, and allows us to set a focus for the season.

What to Bring With You

• Please bring a folding chair or camping chair with you to the meeting. Everything else will be covered. 

Time-Off After Track
Hopefully everyone is enjoying some time off from running right now! No need to push anything the first week of summer. Take some time for yourself and don't worry about running at the moment. At a minimum, everyone should take at least two weeks off after your last race of the season. 

You do not need to be "in shape" when we start up on June 4th. Our main focus in June will be getting back into the swing of things, running together, and having fun. No real intensity during the month of June. 

XC Summer Camp Info/Registration
Information about our summer XC camp, including important dates, has been posted. Please make sure you have registered before June 4th. 

• Summer XC Camp Information 
• Online Summer Camp Registration (Complete before June 4th)
• 2018 Summer XC Camp Flyer (pdf)
• Summer Parent/Athlete Letter (pdf)

Schedule: June 4th-10th
Monday- MVHS 7 a.m.
Tuesday-MVHS 7 a.m.
Wednesday-MVHS 7 a.m.
Thursday-MVHS 7 a.m.
Friday-East/West Trail Lot on Daniels Park Rd. 
Saturday-On your own, check the workout schedule on the blog
Sunday-On your own