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 

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 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. 

Early Gear Orders/Girls State Champions Shirts
Gear orders for the spring are now available through Denver Athletic Company until Sunday, January 20th. Once the site closes you will not be able to order gear again until the season starts. If you wait until the second gear order there is no guarantee that your order will come in before the end of the season. All gear is optional to order. 
Denver Athletic Website (Store Closes Thursday January 24th at 11:59 p.m.)

Wednesday Fart-lek 
On Wednesday we will be doing a fart-lek. You will notice in the training document that I wrote the workout as "2 mins on (10K effort)/3 mins steady. Here is a short article about what the workout will look like. 

• Aerobic Workouts: Fart-Lek

Schedule for the Week
Mon-On Your Own
Tue-SCHOOL DISTRICT CLOSED DUE TO SNOW
       -Run on a treadmill or run this afternoon outside if things clear up. Be safe!  
Wed-MVHS 3:10
Thur-A.M. Run 6:30 a.m.
           -MVHS 3:10
Fri-MVHS 8 a.m.
Sat-Waterton Canyon 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 14th-27th​
• 800 Training Plan: January 14th-27th
• 1600/3200 Training Plan: January 14th-27th

Iron/Ferritin Check
If you have not already had your iron/ferritin levels checked by your doctor since the end of the cross country season, please make sure you do so in the next few weeks. Please refer to last June's blog post about the importance of iron and ferritin for distance runners for more information. 

It is the coaching staffs recommendation that all runners on the team (both boys and girls) be taking an iron supplement that works for you as an individual. 

• Iron Level Upkeep for Distance Runners (link)

New Running Shoes at Runner’s Roost Lone Tree
Please ensure that you have appropriate running shoes at all times. If you need to purchase a
pair of shoes and have no idea what may be best for you it is a good idea to visit Runner’s Roost in Lone Tree who specializes in running shoes and apparel. Not everyone has the same type of foot. Some people have high arches, some flat feet, some pronate, and the list goes on. The Roost specializes in running shoes and is able to suggest the correct shoe for your type of foot, foot motion, and event. The correct shoe will assist your efforts and help prevent injuries.
       •   Runner’s Roost (Near Lincoln and I-25)

• 15% Off for all Mountain Vista Athletes

When to buy new shoes????
1. Every 3 months
2. Or Every 400 to 500 Miles
3. Athletes can also purchase racing flats/spikes from Runner’s Roost at a discounted price. Racing shoes usually on last for one season. 

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. 

MLK Jr. Weekend Practices
We will only meet on Friday morning  (@8 a.m.) for our track workout over the 4 day weekend. On the other three days call a teammate or get your run in on your own. 

Early Gear Orders/Girls State Champions Shirts
Gear orders for the spring are now available through Denver Athletic Company until Sunday, January 20th. Once the site closes you will not be able to order gear again until the season starts. If you wait until the second gear order there is no guarantee that your order will come in before the end of the season. All gear is optional to order. 
Denver Athletic Website (Store Closes Sunday January 20th)

Iron/Ferritin Check
If you have not already had your iron/ferritin levels checked by your doctor since the end of the cross country season, please make sure you do so in the next few weeks. Please refer to last June's blog post about the importance of iron and ferritin for distance runners for more information. 

It is the coaching staffs recommendation that all runners on the team (both boys and girls) be taking an iron supplement that works for you as an individual. 

• Iron Level Upkeep for Distance Runners (link)

New Running Shoes at Runner’s Roost Lone Tree
Please ensure that you have appropriate running shoes at all times. If you need to purchase a
pair of shoes and have no idea what may be best for you it is a good idea to visit Runner’s Roost in Lone Tree who specializes in running shoes and apparel. Not everyone has the same type of foot. Some people have high arches, some flat feet, some pronate, and the list goes on. The Roost specializes in running shoes and is able to suggest the correct shoe for your type of foot, foot motion, and event. The correct shoe will assist your efforts and help prevent injuries.
       •   Runner’s Roost (Near Lincoln and I-25)

• 15% Off for all Mountain Vista Athletes

When to buy new shoes????
1. Every 3 months
2. Or Every 400 to 500 Miles
3. Athletes can also purchase racing flats/spikes from Runner’s Roost at a discounted price. Racing shoes usually on last for one season. 


USATF-Colorado All Comers Meet #2
Meet Website
Meet Information
When: Sunday, January 20th starting at 8:30 a.m.
Where: US Air Force Academy Field House
This is not a meet we are officially attending as a team. However, anyone looking for a race to break up the monotony of winter training is welcome to attend. 

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

• Middle Distance Training plans: January 14th-27th​
• 800 Training Plan: January 14th-27th
• 1600/3200 Training Plan: January 14th-27th

Schedule for January 14th-21st
Mon-MVHS 3:10
Tue-MVHS 3:10
Wed -MVHS 3:10
Thur-Morning Run 6:30 a.m.
          -MVHS 3:10
Fri-MVHS @ 8:00 a.m.
Sat-On Your Own
Sun-On Your Own
Mon 1/21-On Your Own
Tue 1/22-Redstone Park 3:20

Time to get started again! Beginning this week we will be meeting on the days we have school. We will also meet on Saturday for those that want to do their long run with the group. Sundays will be on your own, or with a teammate.  

Winter Track Registration
Please make sure you are register for winter off-season track conditioning. Take 30 seconds to Fill out the registration info from the link below. Checks should be made out to the MVHS Cross Country Booster Club when we return to school on January 7th.

• $150 for high school athletes
• $100 for middle school athletes

You will need to be logged into your DCSD Gmail account in-order to register. 

• 2019 Winter Track Registration

Doubles This Week
If you have a double scheduled this week it is on your own. This should allow for you to maximize your sleep on the days you are running twice. 

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

• Training plans for January 7th-13th ​

Middle School Camp
The Middle School Camp will be directed by MRMS head middle school Karen Sprafke. For information and calendar for our middle school athletes please see the following information form Coach Sprafke. 

• Middle School Winter Running Camp Letter and Information

Schedule for January 7th-13th
Mon-MVHS 3:10
Tue-Redstone Park 3:20
Wed-MVHS 3:10
Thur-MVHS 3:10 
Fri-Writer's Vista Park 3:20
Sat-Aspen Grove Panera Bread 8 a.m.
Sun-On Your Own

Who: All Vista Nation XC Athletes
What to Wear: Your ugliest holiday sweater
When: Thursday, December 20th @ 5:30 p.m.
Where: Rouse Household (See email for address)
What to Bring

• Everyone: $5 cash for pizza
• Freshman-Frosting for cookie decorating 
• Sophomores-Chips
• Juniors/Seniors-Candy or sprinkles for cookie decorating 

NXN Recap
We represented Mountain Vista well on Saturday at NXN, and placed 14th (girls) and 12th (boys) respectfully. Easton Allred also became Vista Nation's first All-American athlete by finishing 5th nationally. A lot of hard work went into the last 6 months by our entire team this year to get there. Well done, and now go enjoy some much needed time off. You've earned it!

• ​Race Replay Video
• Results, Articles, Videos, etc. 

Workout Schedule: December 3rd January 6th
We will not be officially meeting as a group again until we come back from winter break in January. Below is the workout schedule for the next 5 weeks. Here are a few things to keep in mind.

• If you have already taken your two weeks off and are ready to start running again go out and run 20 to 40 mins each day. Runs should be nice and easy. 
• Follow the same plan as you did during the XC season. If you would like to switch plans come talk to Coach Dalby first to discuss. 
• When we come back in January workouts for our different event groups will be posted: 400/800, 800/1600, and the 1600/3200 group. 
• Workout Schedule: December 3rd-January 6th

Pre-Season Track Meeting for Athletes
When: Wednesday, December 5th from 3:00-3:15
Where: Lower 503
What: Cover winter conditioning info for track, spring meet schedule, and time off after XC. 
Winter Conditioning Cost: Distance Runners $100 
                                                        (Checks made out to MVHS Track Booster)
Checks Due: The week we come back from winter break. Please make checks out to the MVHS Track Booster Club for $150
Registration Link: https://goo.gl/forms/zEOKKC77DQv7Qshs1

Post-Season XC Reflective Meetings
The coaching staff would love for each athlete on the team to sit down with a coach sometime in the next few weeks to talk about your season, and where to go next. Please come talk with us at some point so that we can reflect together over your season. 

Time Off From Running

• Take 2 full weeks off from running. Let your body recuperate after a long season of training and racing. Active rest is fine. You can play basketball, hike, bike, or anything else that you enjoy doing, but not running! 
• If after two weeks off you do not feel mentally ready to go yet it is okay to take a third week off.  
• Workouts for December through winter break have been posted. During this time we will not meet as a team. Plan on running on your own, or call up a friend to get a run in together.​