Winter Registration
Registration: Will be posted this week

• Registration Link: vistagoldeneagles.sportngin.com/register/form/405066131
• Permission Form (please fill out and bring to Coach Dalby or Coach Sprakfe on Monday)

Camp Dates: January 3rd-February 28th.

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

What: An 8 week pre-season opportunity for distance athletes looking to get the most out of their spring track season. 
Where: MVHS and local running trails in the Highlands Ranch area. 
Price: The funds raised during winter conditioning will go towards compensating our assistant coaches during the spring season. 

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

January 17th-23rd
​​Mon- No School, On your own or w/ a teammate
Tue-MVHS @ 3:10 p.m.
Wed-Red Stone Park @ 3:20 p.m.
Thur-MVHS @ 3:10 p.m.
Fri-MVHS @ 3:10 p.m.
Sat- Writer's Vista park @ 8 a.m.
Sun-On Your Own, or Call a Teammate to Run

​Pre-Season Gear Order
Gear Flyer (PDF)
Dates: January 16th-25th
Website: https://bsnteamsports.com/shop/SYm6ZgXxHZ
All gear is optional for athletes and families to purchase, including our middle school athletes .
Deadline: January 25th is the deadline to order if you would like track and field gear for the spring season. Once the online store closes on January 25th, it will not open again until the end of February. No exceptions. 

​Weight Room (Distance Runners) 2022
For those of you that are interested in the weight room this winter/spring here is the current weight room plan from Coach Palmer. Weight room is 100% optional, and is meant for those runners that are looking to get a little bit stronger this season. The plan will be updated every 3-4 weeks, but Coach Palmer will using the same link throughout the season. 

• 2022 Track (distance) Weight Room Plan

Pre-Season Outdoor Track Meet Opportunities
Coaches and Athletes,

We are excited to announce a return to pre-season outdoor track meets!  The Peak Pre-Season Outdoor Meets will be held on February 5th and February 26th at Heritage High School in Littleton, CO. This year's edition will focus on mid-distance/distance events starting at 9:00 AM.  Links to registration are below:

• Feb 5 - https://www.athletic.net/TrackAndField/meet/443472/register
• Feb 26 - https://www.athletic.net/TrackAndField/meet/443474/register

*$20 per athlete, unlimited events
*Entries due on athletic.net by 8 PM Thursday before each meet
*All events will be FAT Timing, seedings based off seed times
*All Ages welcome! (including middle school runners)
*Time Schedule will be released the week of each meet, as we have a better idea on how many heats will be needed of each event. However, here is the event order for each meet, with the first event starting at 9 AM:

• Feb 5 - 800/400/1600/4x400
• Feb 26 - 4x800/3200/800/400/1600

Winter Registration
Registration: Will be posted this week

• Registration Link: vistagoldeneagles.sportngin.com/register/form/405066131
• Permission Form (please fill out and bring to Coach Dalby or Coach Sprakfe on Monday)

Camp Dates: January 3rd-February 28th.

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

What: An 8 week pre-season opportunity for distance athletes looking to get the most out of their spring track season. 
Where: MVHS and local running trails in the Highlands Ranch area. 
Price: The funds raised during winter conditioning will go towards compensating our assistant coaches during the spring season. 

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

January 10th-16th Schedule
​​Mon-MVHS 3:10
Tue-MVHS @ 3:10 p.m.
Wed-Rocky Heights Middle School @ 3:20 p.m.
Thur-MVHS @ 3:10 p.m.
Fri-MVHS @ 3:10 p.m. (Senior Led Practice)
Sat- DeKoevend Park @ 8 a.m.
Sun-On Your Own, or Call a Teammate to Run

Weight Room (Distance Runners) 2022
For those of you that are interested in the weight room this winter/spring here is the current weight room plan from Coach Palmer. Weight room is 100% optional, and is meant for those runners that are looking to get a little bit stronger this season. The plan will be updated every 3-4 weeks, but Coach Palmer will using the same link throughout the season. 

• 2022 Track (distance) Weight Room Plan

Pre-Season Outdoor Track Meet Opportunities
Coaches and Athletes,

We are excited to announce a return to pre-season outdoor track meets!  The Peak Pre-Season Outdoor Meets will be held on February 5th and February 26th at Heritage High School in Littleton, CO. This year's edition will focus on mid-distance/distance events starting at 9:00 AM.  Links to registration are below:

• Feb 5 - https://www.athletic.net/TrackAndField/meet/443472/register
• Feb 26 - https://www.athletic.net/TrackAndField/meet/443474/register

*$20 per athlete, unlimited events
*Entries due on athletic.net by 8 PM Thursday before each meet
*All events will be FAT Timing, seedings based off seed times
*All Ages welcome! (including middle school runners)
*Time Schedule will be released the week of each meet, as we have a better idea on how many heats will be needed of each event. However, here is the event order for each meet, with the first event starting at 9 AM:

• Feb 5 - 800/400/1600/4x400
• Feb 26 - 4x800/3200/800/400/1600

Winter Conditioning for Distance/ XC Runners: Registration
Registration: Will be posted this week

• Registration Link: vistagoldeneagles.sportngin.com/register/form/405066131
• Permission Form (please fill out and bring to Coach Dalby or Coach Sprakfe on Monday)

Camp Dates: January 3rd-February 28th.

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

What: An 8 week pre-season opportunity for distance athletes looking to get the most out of their spring track season. 
Where: MVHS and local running trails in the Highlands Ranch area. 
Price: The funds raised during winter conditioning will go towards compensating our assistant coaches during the spring season. 

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

Middle School Athletes: Please see the following letter from Coach Sprafke for details about our middle school camp this winter. 

• Middle School Winter Conditioning Letter, 2022
  

​Jan 3rd-9th
​​Mon-On Your Own, or Call a Teammate to Run
Tue-MVHS @ 3:10 p.m.
Wed-MVHS @ 3:10 p.m.
Thur-Redstone Park @ 3:20 p.m.
Fri-MVHS @ 3:10 p.m.
Sat-Aspen Grove Panera Bread @ 8 a.m.
Sun-On Your Own, or Call a Teammate to Run

Weight Room (Distance Runners) 2022
For those of you that are interested in the weight room this winter/spring here is the current weight room plan from Coach Palmer. Coach Palmer will talk more about this at practice on Friday with everyone. Weight room is 100% optional, and is meant for those runners that are looking to get a little bit stronger this season. The plan will be updated every 2-3 weeks, but Coach Palmer will using the same link throughout the season. 

• 2022 Track (distance) Weight Room Plan

Final Surge Workouts and Athlete Communication
Daily workouts will be posted in Final Surge. If you do not currently have an account please let Dalby know 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. 

​2022 Spring Track and Field Schedule
The official schedule is currently being created and should be available by next week. 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 2022 Track and Field Season   

Out-of-State Spring Travel
There will be several opportunities for out-of-state travel this spring. We are currently getting approval from the district on both of these trips and plan to have information posted for everyone shortly. 
1. Texas Distance Festival in Dallas, Texas

• Who: Any distance athlete that consistently takes part in Winter Conditioning
• Dates: March 18th and 19th (Spring Break)
• Cost: TBD, athletes and families are responsible for the cost of the trip.
• Official meet information

2. Arcadia Invitational in Arcadia, CA

• Who: Only athletes with a qualifying mark into an individual race
• Dates: April 8-9
• Cost: Athletes and families are responsible for the cost and planning of the trip. 
• Official Meet Information 
• Entry Standards: Below are the minimum standards required just to register for meet entry consideration. Reaching these standards DOES NOT guarantee acceptance into the meet. 

Event                        Boys Standard                   Girls Standard 
800                                2:00.99 (open)                       2:20.95 (open)
1600                              4:24.93 (sea level)                 5:11.55 (sea level)
3200                              9:32.99 (sea level)                 11:18 (sea level)

 
Please remember that the COVID situation could change travel plans at anytime. DCSD can prevent out-of-state travel, or meets can prohibit out-of-state teams from coming. Please be flexible when planning. 

End of the Season Banquet
When: Thursday, December 16th from 6 to 8 p.m.
Where: MVHS Commons
Masks: Masks must be worn at the Banquet 
What: A night to celebrate the end of another XC season and to celebrate our seniors. 
Dress: Look nice

Uniform Return
When: Uniforms need to be returned before the end of the semester
Where: Coach Dalby's room or Coach Selle's room
Fines: $50 fines will be issued for uniforms that are not returned

Pre-Season Track Meeting for Distance Runners
When: Wednesday, December 8th at 3 p.m.
Where: Dalby's room (L503)
What: Informational meeting about winter track training, and the upcoming spring season. 
Topics to Discuss: winter track dates, registration, off site practices, indoor options, spring schedule, Spring break trip, etc. 

Beginning of Track Preparation: 4-Week December Plan

• 4 Week Start of 2021 Track and Field Training 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.

Time Off From Running
After your last race of the season it is time for a much needed break from running.  Everyone should plan on taking at least 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 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 are posted. We will not meet as a team at this time. However, call your teammates is 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
If you have not had your ferritin levels checked since the end of XC please do so before the start of the new year. Our 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 your 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)

November 22nd-28th
​​Mon:  On your own or w/ a teammate: 35-50 minutes easy
Tue:   Writer's Vista Park @ 8 a.m.
Wed: Red Stone Park @ 8 a.m.
Thur: Thanksgiving (On Your Own)
Fri: Aspen Grove Panera Bread @ 8 a.m.
Sat: MVHS @ 8 a.m.
Sun: On your own or w/ a teammate

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 more detailed information on next weeks blog about December training but everyone should plan on taking off at least 2 weeks from running. 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 next week. We will not meet as a team at this time. However, call your teammates is 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
If you have not had your ferritin levels checked since the end of XC please do so before the start of the new year. Our 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 your 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)

Running Lane XC Championship
If you are interested in traveling to the Running Lane Championship, please contact Kathy Adams or Nanette Gamily for information on a hotel block and flight information

Hotel Block Information for Element Huntsville:
Use the link below to book your athlete/family rooms for the Running Lane Championships. You can book a room with 2 queens or a room with 1 king. We currently have 10 rooms in our block. If the block sells out, please contact Kathy Adams (714.876.8797) to see if more rooms can be made available at our group price.

• We are working on a team dinner – details to follow soon.
• Book your group rate for Mountain Vista Cross Country Room Block
• Hotel: Element Huntsville
• Room Rate: $149/night – includes room, buffet breakfast, wifi, parking
• Check In Date: Thursday, December 2, 2021
• Check Out Date: Saturday, December 4, 2021
• Last Day to Book at Group Rate: November 2, 2021

Kathy Adams: kathy@kathyadamsdrs.com or 714.876.8797
Nanette Gamily: ngamily@comcast.net or 720.939.0308'

Use the link below to book your athlete/family rooms for the Running Lane Championships.  You can book a room with 2 queens or a room with 1 king.  We currently have 10 rooms in our block.  If the block sells out, please contact Kathy Adams (714.876.8797) to see if more rooms can be made available at our group price. 
 
We are working on a team dinner – details to follow soon.
 
Book your group rate for Mountain Vista Cross Country Room Block
 
Hotel:  Element Huntsville
Room Rate: $149/night – includes room, buffet breakfast, wifi, parking
Check In Date: Thursday, December 2, 2021
Check Out Date: Saturday, December 4, 2021
 
Last Day to Book at Group Rate: November 2, 2021

Official Meet Information ​

November 15th-21st
Mon:  Redstone Park @ 3:20 p.m.
Tue:   MVHS @ 3:10 P.M.
​           Coach Boele is Here Today
Wed: MVHS  @ 3:10 P.M.
Thur: NXRSW: Run in Arizona
Fri: NXRSW: Run in Arizona
Sat: NXRSW: Race Day 
Sun: On your own or w/ a teammate

Nike Cross Regionals 2021
Final Instructions:

• NXR Information and Itinerary
• Official NXRSW 2021 Meet Information
• Confirmed athlete list

IMPORTANT FORMS TO BE FILLED OUT FOR NXR PARTICIPANTS
Athletes will not be able to participate at NXRSW unless both the Participant Release Form (1) and the Non-DCSD Parent Permission Form (2) are signed and returned to Dalby at practice this week.
1.) NXRSW Participant Release Form: Download HERE
2.) Non-DCSD Parent Permission Form: Download HERE

​Running Lane XC Championship
If you are interested in traveling to the Running Lane Championship, please contact Kathy Adams or Nanette Gamily for information on a hotel block and flight information

Hotel Block Information for Element Huntsville:
Use the link below to book your athlete/family rooms for the Running Lane Championships. You can book a room with 2 queens or a room with 1 king. We currently have 10 rooms in our block. If the block sells out, please contact Kathy Adams (714.876.8797) to see if more rooms can be made available at our group price.

• We are working on a team dinner – details to follow soon.
• Book your group rate for Mountain Vista Cross Country Room Block
• Hotel: Element Huntsville
• Room Rate: $149/night – includes room, buffet breakfast, wifi, parking
• Check In Date: Thursday, December 2, 2021
• Check Out Date: Saturday, December 4, 2021
• Last Day to Book at Group Rate: November 2, 2021

Kathy Adams: kathy@kathyadamsdrs.com or 714.876.8797
Nanette Gamily: ngamily@comcast.net or 720.939.0308'

Use the link below to book your athlete/family rooms for the Running Lane Championships.  You can book a room with 2 queens or a room with 1 king.  We currently have 10 rooms in our block.  If the block sells out, please contact Kathy Adams (714.876.8797) to see if more rooms can be made available at our group price. 
 
We are working on a team dinner – details to follow soon.
 
Book your group rate for Mountain Vista Cross Country Room Block
 
Hotel:  Element Huntsville
Room Rate: $149/night – includes room, buffet breakfast, wifi, parking
Check In Date: Thursday, December 2, 2021
Check Out Date: Saturday, December 4, 2021
 
Last Day to Book at Group Rate: November 2, 2021

Official Meet Information 

November 8th-14th
​​Mon: Redstone Park @ 3:20 p.m.
Tue: MVHS @ 3:10 P.M.
​ Coach Boele is Here Today
Wed: MVHS @ 3:10 P.M.
Thur: Writer's Vista Park @ 3:20
Fri: MVHS @ 3:10 p.m.
Sat: MVHS @ 8 a.m.
Sun: On your own or w/ a teammate

Nike Cross Regionals 2021
We do plan to go on NXRSW this year as a team. Please take a look at the following information with your family if you are planning on attending.

1. Trip Information (flights, hotel, trip eligibility, new site location, etc.
2. Official NXRSW 2021 Meet Information
3. Confirmed athlete list

IMPORTANT FORMS TO BE FILLED OUT FOR NXR PARTICIPANTS
Athletes will not be able to participate at NXRSW unless both the Participant Release Form (1) and the Non-DCSD Parent Permission Form (2) are signed and returned to Dalby at practice this week.
1.) NXRSW Participant Release Form: Download HERE
2.) Non-DCSD Parent Permission Form: Download HERE

​Running Lane XC Championship
Some families have expressed interest in attending the Running Lane National Championship race in Huntsville, AL on December 4 as a replacement for Nike Cross Nationals in Portland, which has been canceled. In the Championship Varsity division, we can race 7 runners. There is also an Open division, where anyone can race.

If you are interested in traveling to the Running Lane Championship, please contact Kathy Adams or Nanette Gamily for information on a hotel block and flight information

Hotel Block Information for Element Huntsville:
Use the link below to book your athlete/family rooms for the Running Lane Championships. You can book a room with 2 queens or a room with 1 king. We currently have 10 rooms in our block. If the block sells out, please contact Kathy Adams (714.876.8797) to see if more rooms can be made available at our group price.

• We are working on a team dinner – details to follow soon.
• Book your group rate for Mountain Vista Cross Country Room Block
• Hotel: Element Huntsville
• Room Rate: $149/night – includes room, buffet breakfast, wifi, parking
• Check In Date: Thursday, December 2, 2021
• Check Out Date: Saturday, December 4, 2021
• Last Day to Book at Group Rate: November 2, 2021

Kathy Adams: kathy@kathyadamsdrs.com or 714.876.8797
Nanette Gamily: ngamily@comcast.net or 720.939.0308

Official Meet Information ​

State Meet Recap
The Coaches want everyone on the TEAM to know how proud of you we are! Saturday, we had one of our best performances in Vista Nation history at the Colorado State Cross Country Championships.

The girls finished 4th on Saturday, which is the 9th time since 2011 we have finished in the top 4 at State as a TEAM.

The boys were State Champions, and this is the 11th time in-a-row that we have placed 1st or 2nd at the State Championship since 2011.

Both are incredible performances and a testament to the hard work the entire TEAM has put in over the last year. Awesome job at State! The Coaches, Alumni, Parents, Fans, Teachers, Admin, Student Body, and everyone else is so proud of you! Fantastic job adding your own chapter to the Vista Nation legacy. 

• State meet results, pictures, videos, articles, etc.
• Denver Post Article
• Dyestat Article 
• CHSAA Now Article: 5A Boys
• CHSAA Now Article: 5A Girls

Schedule: November 1st-7th
​​Mon:  DeKoevend Park @ 3:00 p.m.
Tue:   MVHS @ 3:10 P.M.
​            Coach Boele is Here Today
Wed: Redstone Park @ 3:10 P.M.
​           JV State Champs Race (Niwot HS)
Thur: Rocky Heights Middle School @ 3:20
Fri: MVHS @ 3:10 p.m.
Sat: MVHS @ 8 a.m.
Sun: On your own or w/ a teammate

The REAL JV State Championship
When: Wednesday, November 3rd
Where: Niwot HS
Registration: Athletes are responsible for registering themselves for this event. 
Meet Info and Registration (link)
Who: Any athlete that did not run in the state meet
Schedule:

• Hoka Girls 4K JV Championship: 4 p.m. 

• Hoka Boys 4K JV Championship: 4:30 pm

• Community 4K (youth, middle school, HS varsity, adults, masters, coaches, pros, etc.): 5pm

• Awards: 5:45pm

Transportation: Athletes are responsible for their own transportation to and from the meet. 
Class Dismissal: All athletes participating will be dismissed after 4th period on 11/3

Nike Cross Regionals 2021
We do plan to go on NXRSW this year as a team. Please take a look at the following information with your family if you are planning on attending.

1. Trip Information (flights, hotel, trip eligibility, new site location, etc.)
2. $275 Payment Link
3. Official NXRSW 2021 Meet Information 
4. Confirmed athlete list 

​Running Lane XC Championship
Some families have expressed interest in attending the Running Lane National Championship race in Huntsville, AL on December 4 as a replacement for Nike Cross Nationals in Portland, which has been canceled.  In the Championship Varsity division, we can race 7 runners.  There is also an Open division, where anyone can race. 
 
If you are interested in traveling to the Running Lane Championship, please contact Kathy Adams or Nanette Gamily for information on a hotel block  and flight information

Hotel Block Information for Element Huntsville:
Use the link below to book your athlete/family rooms for the Running Lane Championships.  You can book a room with 2 queens or a room with 1 king.  We currently have 10 rooms in our block.  If the block sells out, please contact Kathy Adams (714.876.8797) to see if more rooms can be made available at our group price. 

• We are working on a team dinner – details to follow soon.
• Book your group rate for Mountain Vista Cross Country Room Block
• Hotel:  Element Huntsville
• Room Rate: $149/night – includes room, buffet breakfast, wifi, parking
• Check In Date: Thursday, December 2, 2021
• Check Out Date: Saturday, December 4, 2021
• Last Day to Book at Group Rate: November 2, 2021

Kathy Adams:  kathy@kathyadamsdrs.com or 714.876.8797
Nanette Gamily: ngamily@comcast.net or 720.939.0308

Official Meet Information