Schedule: February 17th-23rd
Monday-MVHS 3:10
Tuesday- MVHS 3:10
Wednesday-Morning run 6 AM
MVHS 3:10
Thursday- Morning Run 6:30 A.M.
-MVHS 3:10
Friday-MVHS 3:10
Saturday-Aspen grove Panera
Sunday-On Your Own


Registration for Spring Track
Registration will open on February 10th and it will close on February 23rd.

STEP 1) REGISTER ON THIS SITE

STEP 2) COMPLETE PAYMENT ONLINE VIA MY SCHOOL BUCKS (LINK AT THE END OF EACH REGISTRATION) MUST DO THIS AT THE TIME OF REGISTRATION. IT IS A HIDDEN LINK AND CAN'T BE FOUND IN MY SCHOOL BUCKS **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, Winter, Spring sport in 2018-2019 or a Fall sport this year and have already created a Planet HS account you DO NOT need to create another account.

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 planeths.com from any desktop, laptop, tablet, iPad, or smartphone.
Also new since last year if you have any homeschooled, charter or online student athletes:

All students homeschooled, or enrolled in a private or charter school who wish to participate in an MVHS athletic team MUST complete paperwork to register as a Mountain Vista student for the purpose of extracurricular activities. You will not be able to register for Spring sports until this paperwork has been completed and processed by the MVHS Registrar.

Middle/Long Distance Training
If you are unsure which training plan to follow please come talk to the coaching staff.

• 2020 Middle/Long Distance Training Plans (link)

Registration for Spring Track
Registration will open on February 10th and it will close on February 23rd. 

STEP 1) REGISTER ON THIS SITE

STEP 2) COMPLETE PAYMENT ONLINE VIA MY SCHOOL BUCKS (LINK AT THE END OF EACH REGISTRATION)  MUST DO THIS AT THE TIME OF REGISTRATION. IT IS A HIDDEN LINK AND CAN'T BE FOUND IN MY SCHOOL BUCKS **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, Winter, Spring sport in 2018-2019  or a Fall sport this year and have already created a PlanteHS account you DO NOT need to create another account.

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 planeths.com from any desktop, laptop, tablet, iPad, or smartphone.
Also new since last year if you have any homeschooled, charter or online student athletes:

All students homeschooled, or enrolled in a private or charter school who wish to participate in an MVHS athletic team MUST complete paperwork to register as a Mountain Vista student for the purpose of extracurricular activities.  You will not be able to register for Spring sports until this paperwork has been completed and processed by the MVHS Registrar.

Strength and Conditioning Mini-Camp
What: 90 minute Strength Camp to help teach proper technique in the weight room. The camp will be led by two local strength and conditioning coaches in the area that specialize in working w/ endurance athletes. These are coaches that I have known for several years and trust. 
When: Tuesday: Boys 4:30-6:00
             Thursday: Girls 4:30-6:00
Cost: $20 per athlete
Registration: Sign-up at practice on Monday. Bring your $20 to participate. 

Schedule: February 10th-16th
Monday-MVHS 3:10
Tuesday- MVHS 3:10
                    Boys Strength Camp 4:30-6:00
Wednesday- A.M. Morning Run 6 a.m.
                         P.M. Redstone Park 3:20 p.m.
Thursday- MVHS 3:10
                      Girls Strength Camp 4:30-6 
Friday: On Your Own
Saturday: On Your Own
Sunday-On Your Own
Monday-​3 p.m. MVHS

Middle/Long Distance Training
If you are unsure which training plan to follow please come talk to the coaching staff.

• 2020 Middle/Long Distance Training Plans (link) 

Schedule: February 3rd-9th
Monday-MVHS 3:10
Tuesday- MVHS 3:10
Wednesday- MVHS 3:10
Thursday- Morning Run 6:30
                      P.M. MVHS 3:10
Friday: Treadmill run today. Be Safe! 
Saturday: Aspen Grove Panera 11:30 a.m.
Sunday-On Your Own

Middle/Long Distance Training
If you are unsure which training plan to follow please come talk to the coaching staff.

• 2020 Middle/Long Distance Training Plans (link) 

Schedule: January 27th-Feb 2nd
Monday-MVHS 3:10
Tuesday- MVHS 3:10
Wednesday- DeKoevend Park 3:20
Thursday- Morning Run 6:30
                     P.M. MVHS 3:10
Friday: MVHS 3:10
Saturday: Aspen Grove Panera 8 a.m.
Sunday-On Your Own

Middle/Long Distance Training
If you are unsure which training plan to follow please come talk to the coaching staff.

• 2020 Middle/Long Distance Training Plans (link) 

Schedule: January 20th-26th
Monday-On Your Own
Tuesday- Redstone Park 3:20
Wednesday-Morning Run 6 a.m.
                        -MVHS 3:10
Thursday- Morning Run 6:30
                     P.M. MVHS 3:10
Friday: MVHS 3:10
Saturday: Waterton Canyon 8 a.m.
Sunday-On Your Own

Middle/Long Distance Training: Jan 20th-26th
If you are unsure which training plan to follow please come talk to the coaching staff.

• 2020 Middle/Long Distance Training Plans (link) ​

Winter Track Camp Registration
Registration: https://vistagoldeneagles.sportngin.com/register/form/250045525
WHO:  Any Mountain Vista HS or Mountain Ridge MS student-athlete looking to prepare for the upcoming spring track and field season.
WHAT:  Winter training for all sprinters, jumpers, middle/long distance runners, and throwers.
WHEN:  The camp runs from December through the end of February.  We meet from 3:10 to 4:30 each day at MVHS.
COST:  $150 for high school students (grades 9-12).  $100 for middle school students (grades 6-8).
THROWERS:  Will meet Tuesdays and Thursdays with Coach Gardner.  Throwers do not need to register online.  Please speak with Coach Gardner for more details:  george.gardner@dcsdk12.org.
COACHING:  Head Coaches Jonathan Dalby and Kelli Kunz will be working with our athletes on a full time basis throughout the winter.  Coach Karen Sprafke will be working with our middle school athletes.  

​Godzilla Gear Order
The Godzilla gear order is open until January 12th.
https://www.safeteethird.com/collections/vista-nation/Zilla

Middle/Long Distance Training: Jan 13th-19th
If you are unsure which training plan to follow please come talk to the coaching staff.

• 2020 Middle/Long Distance Training Plans (link) ​
  

Schedule: January 13th-19th
Monday-MVHS 3:10
Tuesday-Writer's Vista 3:20
Wednesday-Morning Run 6 a.m.
                        -MVHS 3:10
Thursday- Morning Run 6:30
                     P.M. MVHS 3:10
Friday: MVHS 3:10
Saturday: Redstone Park 8 a.m. 
Sunday-On Your Own

Winter Track Camp Registration
Registration: https://vistagoldeneagles.sportngin.com/register/form/250045525
WHO:  Any Mountain Vista HS or Mountain Ridge MS student-athlete looking to prepare for the upcoming spring track and field season.
WHAT:  Winter training for all sprinters, jumpers, middle/long distance runners, and throwers.
WHEN:  The camp runs from December through the end of February.  We meet from 3:10 to 4:30 each day at MVHS.
COST:  $150 for high school students (grades 9-12).  $100 for middle school students (grades 6-8).
THROWERS:  Will meet Tuesdays and Thursdays with Coach Gardner.  Throwers do not need to register online.  Please speak with Coach Gardner for more details:  george.gardner@dcsdk12.org.
COACHING:  Head Coaches Jonathan Dalby and Kelli Kunz will be working with our athletes on a full time basis throughout the winter.  Coach Karen Sprafke will be working with our middle school athletes.  

​Godzilla Gear Order
The Godzilla gear order is open until January 12th.
https://www.safeteethird.com/collections/vista-nation/Zilla

Middle/Long Distance Training: Jan 6th-12th
If you are unsure which training plan to follow please come talk to the coaching staff.

• 2020 Middle/Long Distance Training Plans (link) 

Practice Schedule: January 6th-12th
Monday-On Your Own
Tuesday-MVHS 3:10
Wednesday-MVHS 3:10
Thursday- Morning Run 6:30
                     P.M. MVHS 3:10
Friday: MVHS 3:10
Saturday: DeKoevend Park 8 a.m. 
                      Einstein Bagel After Run
Sunday-On Your Own

Iron/Ferritin Check-up
If you have not had your ferritin levels checked since the end of XC please do so in the next week or two. My 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, and have your iron levels checked ASAP 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 your doctor. A ferritin level of 30 is the minimum number acceptable for adequate performance as a distance runner. I also recommend that every athlete on the team be taking an iron supplement that works for them. Please come talk to me 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)

NXN Recap
The boys represented Mountain Vista well on Saturday at NXN by finishing as the 13th best high school program in the United States this season!  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 9th-January 5th
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 30 to 60 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: 800/1600 and the 1600/3200 group. 
• Workout Schedule: Dec 9th-Jan 5th

Pre-Season Track Meeting for Athletes
When: Wednesday, December 11th from 3:00-3:15
Where: Lower 503
What: Cover winter conditioning info for track, spring meet schedule, and time off after XC. 

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 above. 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.
• Most days there is a group meeting in the front hallway to run after school and finals. This is optional.

Iron/Ferritin Check-up
If you have not had your ferritin levels checked since the end of XC please do so in the next week or two. My 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, and have your iron levels checked ASAP 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 your doctor. A ferritin level of 30 is the minimum number acceptable for adequate performance as a distance runner. I also recommend that every athlete on the team be taking an iron supplement that works for them. Please come talk to me 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)

Schedule: December 2nd-8th
Monday: MVHS 3:10
Tuesday: MVHS 3:10
Wednesday: A.M. Run On Your Own
                          MVHS 3:10
Thursday:  Run in Portland
Friday: NXN Course Preview
Saturday: Nike Cross Nationals: Portland, OR
Sunday: Rest

Nike Cross Nationals Info
Our boys team qualified on to the national meet this past weekend and will be competing in Portland, Oregon on December 7th. Below is the link to the meet information. There will be a free live stream of the race as well from the website:

• Nike Cross Nationals Meet Information and Live Stream 

Time Off From Running
If NXRSW was your last race of the season it is time for a much needed break from running. I will post more detailed information on next weeks blog/training document, but everyone should plan on taking 2 weeks off from running. A few things to consider:

• Take a 2 full weeks off from running. Let your body recuperate after a long season of 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 me 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 the next few weeks. 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. No intense workouts during this time, just easy running.​

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.

Training Calendar for December 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 December (link)

Uniform Turn-In
Please turn your uniforms in after Thanksgiving to avoid the $100 uniform fine ($50 for shorts/$50 for top). Uniforms can be turned in at any time to coach Selle's, or Coach Dalby's classrooms.