​Mountain Vista Cross Country / Track King Soopers Fundraising - UPDATES COMING 4/1! 
Exciting new program begins 4/1! Families can link their loyalty card to Mountain Vista Cross Country/Track, and King Soopers will DONATE a portion of the total amount spent on qualified items each quarter directly to our team. It is so easy…
 
SIGN-IN https://www.kingsoopers.com/account/communityrewards/
SELECT Community Rewards from left
PICK our team using code WQ232 or Mountain Vista Cross Country/Track
ENROLL…that’s it!
 
SPECIAL DOUBLE CREDIT OPTION… RELOAD your existing fundraising card before 3/31, then USE it after 4/1, and we get the benefits of both programs! Example - If four families load $500 before 3/31, and then USE these cards after 4/1 (and they have linked our team in their King Soopers account) - our team will receive an extra $100 in donations!

QUESTIONS...lots of details and answers here (PDF)

Results from Spring Break

• Broomfield Shootout Results

Broomfield Duals
This meet has moved up from Friday to Thursday due to potential incoming weather this weekend.
When: Thursday. Field events at 3:00, track events at 3:30.
Where: Broomfield HS
Dismissal: Athletes are being dismissed from 6th period
Transportation: All athletes will need to arrange their own ride to and from Broomfield on Thursday. 
Meet Schedule and Information:

• Meet Website (results will be posted here at the conclusion of the meet)
• Schedule and Meet Info (docx)

Ponderosa JV Meet
When: Thursday at 3:30 p.m.
Where: Ponderosa HS Track
Address: 7007 Bayou Gulch Rd, Parker, CO 80134
Transportation: Please provide your own ride to and from the meet. 
Out-of-Class: Athletes will be dismissed from 6th period on Thursday.
JV Meet Order of Events (pdf)

​Schedule: March 25th-31st
Mon-MVHS 3:10 p.m.
Tue- MVHS 3:10 p.m.
Wed- Morning Run 6:30 a.m.
           -MVHS 3:10 p.m.
Thur- Ponderosa JV @ 3:30 p.m.
           -Broomfield HS Duals @ 3:00 p.m. 
Fri- Writer's Vista Park 3:20 
Sat-MVHS 8 a.m.
Sun-On Your Own

MD/Distance Training Plans for the Week
If you are unsure which plan to follow please come talk to the coaches. 

• Middle Distance Training plans: March 25th-31st
• 800 Training Plan and Long Distance Plan: February 25th-March 25t-31st

Lineups for the week
We are working on getting the lineups ready. Thank you for being patient while we organized 160 track and field athletes into meets. If you do not see your name on the document below please come talk to Coach Dalby in L503 during the school day, or your event coach at practice.

• Line-ups for Pondo JV and Broomfield Duals

Last Weeks Results

• Home JV Track Results
• Home JV Field Event Results

Spring Break Schedule (Distance Runners) 
Mon-MVHS 8 a.m.
Tue- Redstone Park 8 a.m.
Wed-MVHS 8  a.m.
Thur-Breakfast Run From Coach Dalby's House 8 a.m.
Fri-MVHS 8 a.m.
Sat-Broomfield Shootout @ Broomfield HS
Sun-On Your Own

Pool Workouts
This week you will notice that I've scheduled several pool sessions as the doubles instead of going for a second run. These are meant to be recovery sessions and can really speed up the process if you are taking care of getting 8-10 hours of sleep each night and eating properly each day. I prefer these sessions to things like Ice Baths, or NormaTec Boots because your body is in motion allowing for more blood flow to your legs. Here is how the sessions should be done.

• Get into the shallow end of the pool at the rec-center.
• The entire session should last between 20 to 30 minutes.
• There are 3 options for the pool
  1. Walk around the shallow end of the pool for a consistent 20 to 30 mins.
  2. Grab the side of the pool and kick your legs gently for 20 to 30 minutes. 
  3. A combination of both #1 and #2 (i.e. walk for 15 minutes and then kick for an additional 15 minutes. 
• These can be done later in the day as you would for a double, or can be done right after your run since there is not intensity involved. 

Give it a try this week and see how you like it. You may find that you are recovering faster than you normally would. ​

Lineups For the Week

• Broomfield Shootout Line-ups (link)
• Athletes not listed in the lineups are eligible to participate at Friday's 1600/400 time trail at Heritage HS. 
• Athletes that were able to attend spring break practices were given preference when deciding the Broomfield line-ups this week.

Heritage High School 1600/400 Scrimmage
When: Friday
Where: Heritage HS
Events: The girls 1600 will start at 4:30 followed by the boys. Approximately 3o minutes later the 400s will be run.
Arrival: Please meet Coach Dalby at the Heritage HS track at 3:30 if you are competing. 
Who: All athletes not competing at Broomfield on Saturday are eligible to compete. 
Schools: Vista, Heritage, and Regis

Broomfield Shootout Information
When: Saturday
Where: Broomfield High School
Entries: 3 individual entries in each event and 1 relay team per school
Meet Schedule and Information (doc)

• This meet will run ahead of schedule if possible. Make sure you are aware of where they are at as the meet goes on. 

Directions: From I-25 turn West on 120th Avenue, turn North on Main Street: Broomfield High School is located on the corner of Main and Eagle Way.
Awards: Medals to the top 3 in each event. 

MD/Distance Training Plans for the Week
If you are unsure which plan to follow please come talk to the coaches. 

• Middle Distance Training plans: March 11th-24th 
• 800 Training Plan and Long Distance Plan: February 25th-March 11th-24th

BBQ Breakfast Run
When: Thursday
Where: Coach Dalby's House
What: We are doing a 30 to 50 minute run from the house towards Chatfield State Park. We are eating breakfast tacos afterwards. I plan to smoke a pork shoulder overnight for the tacos.
Parent Help: If there are 1 or 2 parents that would be willing to help supervise on Thursday please email or text me. Thanks!

Results From Last Week

• Castle View JV Meet
• League Relays

Mountain Vista JV Meet
Due to the incoming weather later in the week this meet is moving up to Tuesday at 3:30 on our home track!
When: Tuesday at 3:30 p.m.
Where: MVHS Track
Out-of-Class: Athletes are not being dismissed early for the home meet.
JV Meet Order of Events (pdf)

LPS Duals Varsity Invite
When: Saturday, March 16th
Where: Arapahos High School
Arrival/Departure: All athletes on the team should arrive at Arapahoe HS by 9 a.m. All athletes competing should remain at the meet until the conclusion of the final event (the 4x400 relay). We will have a brief team meeting after the meet is over. 
Schedule and Meet Info:

• Time Schedule
• Meet Information

​
Lineups for the week
We are working on getting the lineups ready. Thank you for being patient while we organized 155 track and field athletes into meets. If you do not see your name in the lineup please come talk to Coach Dalby in L503 during the school day, or your event coach at practice.

• Home JV Meet/LPS Duals Line-ups (link)

Schedule: March 11th-17th
Mon-MVHS 3:10
Tue- Mountain Vista JV Home Meet 3:30
Wed-Morning Run 6  a.m.
          -MVHS 3:10
Thur-Morning Run 6:30 a.m.
           -MVHS 3:10
Fri-MVHS 3:10
Sat-Distance Runners practice 8 a.m. @MVHS
       -LPS Duals (Arapahoe HS)
Sun-On Your Own

MD/Distance Training Plans for the Week
If you are unsure which plan to follow please come talk to the coaches. 

• Middle Distance Training plans: March 11th-17th 
• 800 Training Plan and Long Distance Plan: February 25th-March 11th-17th

Schedule: March 4th-10th
Mon-MVHS 3:10
Tue-MVHS 3:10
Wed-Morning Run 6  a.m.
          -MVHS 3:10
Thur-Morning Run 6:30 a.m.
           -MVHS 3:10
           -Castle View JV (3:30 p.m.)
Fri-MVHS 3:10
Sat-Distance Runners practice 8 a.m. @MVHS
       -League Relays (Littleton HS)
Sun-On Your Own

Uniform Checkout

• Tuesday and Wednesday during practice in L503. 
  • Returning Varsity on Tuesday
  • All other athletes on Wednesday
• Every athlete on the team will be checked out a singlet and a pair of racing shorts. The cost to replace lost items is $50 for the singlet, and $50 for the shorts. Please take good care of the uniforms. 

Parent Meeting Notes
The information from last weeks parent meeting can be found at the links below.

• ​2019 Parent Meeting Presentation (link)
• 2019 Team Handbook (link)

Lineups for the week
Lineups for the week will be posted by mid-week. Thank you for being patient while we organized 150 track and field athletes into meets. If you do not see your name in the lineup please come talk to Coach Dalby in L503 during the school day, or your event coach at practice.

• Castle View/League Relays (link)

Castle View JV Meet
When: Thursday at 3:30 p.m.
Where: Castle View HS Track
Transportation: Please provide your own ride to  and from the meet. 
Out-of-Class: Athletes will be dismissed from 6th period on Thursday.
JV Meet Order of Events (pdf)

League Relays Info
When: Saturday, March 9th
Where: Littleton High School Track
Meet Schedule and Information (pdf)
Arrival/Departure: All athletes on the team should arrive at Littleton HS Stadium at 8 a.m. 

MD/Distance Training Plans for the Week
If you are unsure which plan to follow please come talk to the coaches. 

• Middle Distance Training plans: February 25th-March 10th
• 800 Training Plan and Long Distance Plan: February 25th-March 10th

Schedule: February 25th-March 3rd
Mon-MVHS 3:10
Tue-MVHS 3:10
Wed-Morning Run 6  a.m. (distance runners)
      -Redstone Park 3:20 (Distance runners only. Sprinters/jumpers/throwers
​                                               at Vista)
Thur-Morning Run 6:30 a.m. (distance runners)
           -MVHS 3:10
           -Parent Meeting 6 p.m.
Fri-MVHS 3:10
       -Runner's Roost Spike Night 5:30-7 p.m.
Sat- DeKoevend Park 8 a.m. (distance runners)
       -Einstein Bagel after run
Sun-On Your Own

Parent Meeting 
When: Thursday, 6 p.m.
Where: MVHS Commons
Who: 1 parent from each family should plan on being in attendance on Thursday 

Runner's Roost Lone Tree Spike Night
When: Friday @ 5:30 p.m.
Where: Runner's Roost Lone Tree (9994 Commons St, STE 230)
Details: Spike Night Flyer (pdf)

MD/Distance Training Plans for the Week
If you are unsure which plan to follow please come talk to the coaches. 

• Middle Distance Training plans: February 25th-March 3rd
• 800 Training Plan and Long Distance Plan: February 25th-March 3rd

Pacing Help
These are to help out any athlete in need of pacing or figuring out how hard to run for different efforts. 

• Rating of Perceived Exertion Chart w/ Funny Emojis
• McMillan Running Calculator

Schedule: February 4th-10th
Mon-MVHS 3:10
Tue-Redstone Park 3:20
Wed-Morning Run 6  a.m.
          -MVHS 3:10
Thur-Morning Run 6:30 a.m.
           -MVHS 3:10
Fri-MVHS 3:10
Sat- Waterton Canyon 8 a.m.
Sun-On Your Own

Waterton Canyon Long Run
When: Saturday at 8 a.m.
Where: Meet in the main lot
Who: Everyone on the TEAM!
Breakfast: Bring money for breakfast. We will be going to get breakfast burritos after the run. 

Spring Track Registration
STEP 1) REGISTER ONLINE www.vistagoldeneagles.org

STEP 2) COMPLETE PAYMENT ONLINE VIA MY SCHOOL BUCKS (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)

Step 4) New CHSAA Requirement:  STUDENTS ONLY (Parents you DO NOT need an account, click SKIP when it asks to link accounts) If you participated in a Fall or Winter sport and have already created an Arbiter account you DO NOT need to create another account.

Beginning with school year 2018-19, Student Athletes MUST create an account with CHSAA using one of the following methods:

• Text S41320  to 69274.  You will then receive a text reply with a link to create an account.
• Create an account at arbiterathlete.com from any desktop, laptop, tablet, iPad, or smartphone. 

Training Plans for the Week
If you are unsure which plan to follow please come talk to the coaches. 

• Middle Distance Training plans: January 28th February 10th
• 800 Training Plan and Long Distance Plan: January 28th-February 10th ​

Spring Track Registration
STEP 1) REGISTER ONLINE www.vistagoldeneagles.org

STEP 2) COMPLETE PAYMENT ONLINE VIA MY SCHOOL BUCKS (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)

Step 4) New CHSAA Requirement:  STUDENTS ONLY (Parents you DO NOT need an account, click SKIP when it asks to link accounts) If you participated in a Fall or Winter sport and have already created an Arbiter account you DO NOT need to create another account.

Beginning with school year 2018-19, Student Athletes MUST create an account with CHSAA using one of the following methods:

• Text S41320  to 69274.  You will then receive a text reply with a link to create an account.
• Create an account at arbiterathlete.com from any desktop, laptop, tablet, iPad, or smartphone. 

Let's Get Real Invitational II
This is an indoor meet we are going to attend as an entire team. It is the same weekend as the Air Force Academy Invite, but we are choosing this meet because it is on a Friday instead of all day Friday and Saturday. 
When: Friday, February 1st (4:30-10:30)
Where: University of Colorado at Colorado Springs Mountain Lion Field House 
                  760 North Campus Heights 
                  Colorado Springs, CO 80918
Meet Information (doc)
Meet Time Schedule (doc)
Registration: Bring $15 this week to Dalby's room in L503 and sign up for events.
Events: Choose 1 or 2 events. Your choice of what you want to race. 
Relays: If you would like to run a relay please put your own teams together. 
Transportation: Please arrange your own ride down to the meet. Coach Dalby will meet everyone there that afternoon. 

Schedule for the Week
Mon-MVHS 3:10
Tue-MVHS 3:10
Wed-Morning Run 6  a.m.
          -MVHS 3:10
Thur-Morning Run 6:30 a.m.
           -MVHS 3:10
Fri- Indoor Meet in Colorado Springs
       -3:10 at Vista if not racing 
Sat-Writer's Vista 8 a.m.
Sun-On Your Own

Training Plans for the Week
If you are unsure which plan to follow please come talk to the coaches. 

• Middle Distance Training plans: January 28th February 10th
• 800 Training Plan and Long Distance Plan: January 28th-February 10th