January 23rd-29th
Mon: MVHS @ 3:00 p.m.
Tue: MVHS @ 3 pm-Coach Boele Will Be Here
Wed: Rocky Heights Middle School @ 3:20 p.m.
Thur: Reynold's Landing Park @ 3:20 p.m.
Fri: MVHS @ 3 p.m. 
Sat: Waterton Canyon: Audubon Lot @ 8 am
Sun: Run on your own or call a teammate

Individual Process Goal Meetings
On Friday, we meet as a team to discuss the upcoming track and field season and to talk about what the process might look like to achieve our team and individual goals. Below are the documents form the meeting. If you would like to discuss your individual process goals for the spring season please fill out the "Process Meeting and Goals Form" and bring them to practice with you to give a coach. The coaches will then set up a time with you during A or B lunch (or an off period) to discuss your process goals. 

• Process Meeting and Goals Form (Google Docs)
• Process Meeting: What Does it Take? (Google Slides)

Jeff Boele: Licensed Massage Therapist
When: Tuesday's at practice throughout the season.
Why: To benefit individual athlete health during the Track season.
Who: Anyone on the team needing work done during the season. 
Cost: Approximately $5000 for the season (January through May). We are asking that any athlete consistently using coach Boele's services to please make a minimum donation of $150 to the Booster Club in the spring. The 2023 track and field program donation fee link will be available in February near the official start of the spring CHSAA 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 (Updated)

Texas Distance Festival
All information, including the link to the hotel block, has been posted. See last weeks blog for trip information and please come see Coach Dalby if you have questions about the trip. 

• Texas Distance Festival Trip Information (scroll to the bottom of the page to view information) 

Iron Checkup and Supplementation
If you have not done so since the end of the XC season please remember to get your ferritin levels checked again. The coaches recommendation is to have your ferritin levels checked at a minimum of twice a year: Once after the track season, and once after XC season. 

Below is information about the importance of iron/ferritin for distance runners. A ferritin level of 30 is the minimum number acceptable for adequate performance as a distance runner. We also recommend that every athlete on the team be taking an iron supplement that works for them. Please come talk to the coaches if you have questions. 

• The Importance of Iron in Distance Runners (Blog Post)
• Why You Should Get Your Ferritin Levels Checked (Blog Post)
• A letter from a doctor, with references, about ferritin levels for endurance athletes that you can take with you to your medical provider when you get tested. (Doc)
• Are Your Ferritin Levels Up to Speed? Top Coaches Take Tests for Iron Seriously (article)
• Ironing Out the Details: Know the facts about ferritin and iron before deciding to supplement (article)
• Iron Level Upkeep For Runners (article)

Uniform Order
A uniform order is now available until Tuesday, January 17th. If you have not purchased a uniform, and would like one to keep of your own, please make sure you purchase ASAP. This is the only time uniforms will be available to purchase. All athletes running XC and/or track are encouraged to purchase their uniform. 

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

Winter Conditioning Registration
If you have not already done so please make sure you have registered for winter conditioning before practice on Monday. 
Registration Link:  

• https://vistagoldeneagles.sportngin.com/register/form/635220025
• $200 for High School Athletes
• $50 for Middle School Athletes

Schedule: January 9th-15th
Mon: MVHS @ 3 p.m. Meet Inside The Front Hallway
Tue: MVHS @ 3 p.m.
Wed: Redstone Park @ 3:20 (Meet by the Duck
            Pond)
Thur: MVHS @ 3 p.m.
Fri: Writer's Vista @ 3:20
Sat: Aspen Grove Panera Bread Lot @ 8 a.m.
Sun: Run on your own or call a teammate

Final Surge and Athlete Communication 
Daily workouts will be posted in Final Surge. If you do not currently have an account please come see Dalby once you have registered for winter conditioning. Final Surge app will also be how the Coaches communicate important information about practice changes, upcoming events, blog updates, etc. Please make sure you have uploaded the app to your phone. 

2023 Spring Track and Field Schedule
The official schedule is currently being created and should be available by next two weeks. Tentative dates for meets are available  on the calendar page.  Please contact Coach Dalby if you have questions about specific dates. 

• Schedule/Calendar for the 2023 Track and Field Season   

Texas Distance Festival
Meet Flyer (PDF)
Where: Southlake, Texas (Dallas/Fort Worth Metro Area)
Who: Any distance athlete that consistently takes part in Winter Conditioning will be eligible to compete in Texas during spring break. 
Dates: March 17th and 18th (end of Spring Break). 
Cost: Athletes and families are responsible for all costs associated with the trip.
Coaches: There will most likely not be a coach from Vista attending the Texas Distance Festival this year. Families are responsible for coordinating all aspects of the trip for their athlete. 
Hotel: There will be a team block available for a hotel near the meet site (hotel and block information will be posted next week). Families are responsible for booking their own hotel rooms. The coaching staff will not be coordinating rooms on this trip for athletes. If athletes wish to room together it is up to them to coordinate with each other. Athletes/families are not required to stay at the team hotel. 
Flights: Athletes/Families are responsible for booking their own flights to Dallas. It is recommended that families fly in on Friday morning/early afternoon, and depart on Sunday. 
Ground Transportation: Athletes and families are responsible for booking their own rental cars for the meet. Athletes not traveling with their parents are responsible for coordinating transportation with a teammate while in Texas. 
Meet Registration: Coach Dalby will register athletes for events. Each athlete is allowed to compete in one event maximum. 
Team Pre-Meet Run: Athletes wanting to do their pre-meet run together will meet at Bob Jones Park at 3 p.m. on Friday, March 17th, 
Official meet information: ​https://tx.milesplit.com/meets/506098-texas-distance-festival-2023#.Y7tvZezMKWA

1. NXN and Running Lane Recap
Congrats on a great end to our season in both Oregon and Alabama this weekend. Below are links to articles, interviews, and results from both NXN and RunningLane. 

• Girls Post Race Article and Interview 
• Running Lane Race Results 
• Tyler Downs NXN Post Race Interview 
• NXN Race Results and Race Video

2. Post-Season XC/Pre-Season Track Meeting
When: Tuesday, December 6th at 3 p.m. (the meeting will last about 15 minutes)
Where: Dalby's Room (L503)
Why: To discuss time off after XC and the upcoming track and field season including winter conditioning, off-season race opportunities, spring travel trip, etc.

3. Winter Conditioning Registration
Registration: https://vistagoldeneagles.sportngin.com/register/form/635220025 
Registration Deadline: January 8th
Who:  All middle school and high school distance athletes wanting to prepare for the upcoming spring track and field  season. 
Camp Dates:  December, January, February

• High School Athletes will meet 6 days a week from Monday to Saturday. 
• Middle School Athletes will meet 2 days a week on Tuesdays and Thursdays. Middle School Athletes are welcome to come the other days, however, Coach Sprafke will only be available two days a week. 

What:  A 3 month pre-season opportunity for distance athletes to get the most out of their spring track season.
Where:  MVHS and local running trails in the Highlands Ranch area.
Price: 

• High School Athletes $200
• Middle School Athletes $75 

4. Beginning of Track Preparation

• December 5th-18th Running Plan (Google Doc)
• ​The link above is a general plan for athletes to follow who are planning on preparing for the upcoming track and field season in the spring. 
• Athletes that are competing in a winter sport should focus on the season they are currently in.
• Anyone looking for advice about running while being involved in a winter sport should communicate with a coach. We would be happy to help you plan your running workouts (if you choose) while also focusing on your winter athletic goals.

5. Time Off From Running
After your last race of the season it is time for a much needed break from running. I will post  detailed information in a few weeks about December training but everyone should plan on taking off at least 2 weeks from running after your last race of the season. A few things to consider:

• Take a 2 full weeks off from running. Let your body recuperate after a long season of XC training and racing. 
• If you would like to take a 3rd week off, do it! Your track season will not suffer because you took 3 weeks off, and you will feel more refreshed when you return to training for the track season. 
• Need more time than 3 weeks? Talk to the coaches about it, but nobody should return to training until they are feeling refreshed, mentally ready, and motivated to do so. 
• Workouts for December through winter break will be posted in a few weeks. We will not officially meet for practice as a team at this time. However, call your teammates if you are looking for someone to run with.
• No intense workouts in December. Just easy running and enjoying what you are doing. We will return to faster workouts sometime in January. 
• ​Info on how to sign up for winter conditioning for track will be up on the blog sometime in December. 

For some of you taking time off is a HUGE challenge, but trust me when I say your body will thank you for it when you are running fast in the spring.​

6. Iron/Ferritin Check-up
December is a great time to get your ferritin levels checked again. The coaches recommendation is to have your ferritin levels checked at a minimum of twice a year: Once after the track season, and once after XC season. If the last time you had your levels checked was before XC, it is time to get them looked at again.

Below is information about the importance of iron/ferritin for distance runners. Please review as needed, and have your iron levels checked if you have not recently done so. This goes for both boys and girls. Rule of thumb, get your ferritin levels checked at least twice a year by a doctor. A ferritin level of 30 is the minimum number acceptable for adequate performance as a distance runner. We also recommend that every athlete on the team be taking an iron supplement that works for them. Please come talk to the coaches if you have questions. 

• The Importance of Iron in Distance Runners (Blog Post)
• Why You Should Get Your Ferritin Levels Checked (Blog Post)
• A letter from a doctor, with references, about ferritin levels for endurance athletes that you can take with you to your medical provider when you get tested. (Doc)
• Are Your Ferritin Levels Up to Speed? Top Coaches Take Tests for Iron Seriously (article)
• Ironing Out the Details: Know the facts about ferritin and iron before deciding to supplement (article)
• Iron Level Upkeep For Runners (article)

Congratulations to everyone who participated this weekend in Arizona at NXRSW. After a lot of weeks of struggling through sickness you were able to put our best team races of the season together at NXR. Some of the highlights were:

• Both the boys and girls finishing 4th in the Championship race and being considered for a possible at-large bid into the national meet in Portland in two weeks. 
• Tyler Downs placing 6th individually and earning a spot into the Nike Cross National Championship meet in Portland. 
• The open race boys and girls competed extremely well against some of the best varsity teams in the SW region. The girls finishing 5th out of 47 teams competing, and the boys placing 8th out of 62 teams competing. 

Practice this week
We will continue to have practice this week. Although it will not be clear until Saturday evening (11/26) if we are given an at-large bid into the national championship, we will continue to prepare as if we have qualified. Practice this week is for anyone who would like to attend, not just the 14 athletes on the roster for Portland. Additionally, we know that some of you may be preparing for an additional/final XC race on December 3rd. Although the coaching staff will not be traveling to meets besides Portland at the end of the season, we will help prepare our athletes through the weekend of December 3rd in order to give you the best chance of success possible at the end of the season.

​The coaches will talk to athletes about any races you may be choosing at the end of the season at practice on Monday. 

November 21st-27th
Mon: Aspen Grove Panera Bread @ 8 a.m.
Tue: MHVS @ 8 a.m.
Wed: Writer's Vista Park @ 8 a.m. (Highline Canal Workout)
Thur: Thanksgiving Day
             No Practice. Call a friend or run on your own
Fri: Redstone Park @ 8 a.m.
Sat: MVHS @ 8 a.m. (Track Workout)
Sun: On your own or call a teammate to run

Time Off From Running
If Arizona was your last race of the season it is time for a much needed break from running. I will post  detailed information in a few weeks about December training but everyone should plan on taking off at least 2 weeks from running after your last race of the season. A few things to consider:

• Take a 2 full weeks off from running. Let your body recuperate after a long season of XC training and racing. 
• If you would like to take a 3rd week off, do it! Your track season will not suffer because you took 3 weeks off, and you will feel more refreshed when you return to training for the track season. 
• Need more time than 3 weeks? Talk to the coaches about it, but nobody should return to training until they are feeling refreshed, mentally ready, and motivated to do so. 
• Workouts for December through winter break will be posted in a few weeks. We will not officially meet for practice as a team at this time. However, call your teammates if you are looking for someone to run with.
• No intense workouts in December. Just easy running and enjoying what you are doing. We will return to faster workouts sometime in January. 
• ​Info on how to sign up for winter conditioning for track will be up on the blog sometime in December. 

For some of you taking time off is a HUGE challenge, but trust me when I say your body will thank you for it when you are running fast in the spring.​

Iron/Ferritin Check-up
December is a great time to get your ferritin levels checked again. The coaches recommendation is to have your ferritin levels checked at a minimum of twice a year: Once after the track season, and once after XC season. If the last time you had your levels checked was before XC, it is time to get them looked at again.

Below is information about the importance of iron/ferritin for distance runners. Please review as needed, and have your iron levels checked if you have not recently done so. This goes for both boys and girls. Rule of thumb, get your ferritin levels checked at least twice a year by a doctor. A ferritin level of 30 is the minimum number acceptable for adequate performance as a distance runner. We also recommend that every athlete on the team be taking an iron supplement that works for them. Please come talk to the coaches if you have questions. 

• The Importance of Iron in Distance Runners (Blog Post)
• Why You Should Get Your Ferritin Levels Checked (Blog Post)
• A letter from a doctor, with references, about ferritin levels for endurance athletes that you can take with you to your medical provider when you get tested. (Doc)
• Are Your Ferritin Levels Up to Speed? Top Coaches Take Tests for Iron Seriously (article)
• Ironing Out the Details: Know the facts about ferritin and iron before deciding to supplement (article)
• Iron Level Upkeep For Runners (article)

Congrats on a great state championship meet Vista Nation. The coaching staff is proud of the way we competed. The boys finishing 4th and the girls 2nd marks the 23rd time our team has placed in the top 4 at state since 2010. That means out of 26 state races (boys and girls together) since 2010 you have finished in the top 4 as a team all but three times! That's an amazing legacy to continue. Congrats on a great state meet and the coaches are excited to see what in store next at NXRSW for our team in three weeks. 

October 31st-Nov 6th
Mon: Waterton Canyon @ 3:00 p.m. (Audubon Center Lot)
Tue: MHVS @ 3:10 p.m.
           NXR Parent Informational Meeting @ 6 p.m. (MVHS)
Wed: MVHS @ 3:10 p.m.
Thur: Writer's Vista @ 3:20 p.m.
Fri: MVHS @ 3:10 p.m.
         End of the Season Banquet @ 6 p.m. (MVHS Commons)
Sat: Aspen Grove @ 8 a.m.
          SAT Testing Date
Sun: On your own or call a teammate

Uniform Return
When: Thursday During Eagle time or the Banquet 
Where: Dalby's Room in L503 (or during the banquet)
What: Washed uniform singlet and shorts returned if you checked out a set for the season. 
Uniform Fines: $100 for uniforms that are were checked out and not returned this week. 

Banquet
When: Friday, November 4th @ 6 p.m. to 8 p.m.
Where: MVHS Commons
Why: A night to celebrate the season and honor our seniors  
Dress: Look Nice
What to Bring: Posted Later This Week

October 24th-30th
​Mon: Writer's Vista Park @ 3:20 p.m.
Tue: MHVS @ 3:10 p.m.
Wed: MVHS @ 3:10 p.m.
Thur: Redstone Park @ 3:20 p.m.
Fri: MVHS @ 3:10 p.m. (Miracle Mile)
Sat: State XC Championship
Sun: On your own or call a teammate

Colorado XC State Championship Info
When: Saturday, October 29th
Where: Norris Penrose Event Center (Colorado Springs)
Milesplit Info and Live Feed
State Meet Information 
Transportation: There will be a bus for this meet. All Vista athletes competing should be on the bus both to and from the state meet. 
Departure Time:

• 6:30 a.m. on Saturday 

Race Times and Line-ups

• 9:40 5A Boys (Anderson, Downs, Romalia, Dunn, Simmons, White, Wachter)
• 11:00 5A Girls (Adams, Adams, Romalia, Gamily, Christians, Derickson, Smith)

Parking Fee: $10 per vehicle 
Course Map​