The blog for the week is currently being updated. 

Schedule for Sept 27th-Oct 3rd
​​Mon:  Writer's Vista Park @ 3:20
Tue:   MVHS @ 3:10
             Coach Boele is Here Today
Wed: MVHS @ 3:10 
Thur: MVHS @ 3:10
Fri: MVHS @ 3:10
Sat: Pat Patten Invitational (Boulder)
Sun: On your own or w/ a teammate

St. Vrain Invitational Recap

• Results, Articles, Photos, Videos, Etc. 

Schedule for September 20th-26th
​​Mon:  DeKoevend Park @ 3:20 p.m.
Tue:   MVHS @ 3:10
             Coach Boele is Here Today
Wed: MVHS @ 3:10 
Thur: MVHS @ 3:10
Fri:  A.M. MVHS @ 6:30 a.m. (If not racing at Dave Sanderes)
          P.M. Dave Sanders Invitational @ Clement Park
Sat: On your own or w/ a teammate
Sun: On your own or w/ a teammate

Dave Sanders (Columbine) Invitational
When Friday, September 24th
Where: Clement Park, Littleton 
Meet Information: 

• 2021dave_sanders_letter__1_.pdf (PDF)
• Results and Meet Page (link)

Course Map: dave_sanders_course_map__1___1___1_.pdf (PDF)
Divisions: We are racing in the Division 1 races at Dave Sanders. 

​Schedule and Line-ups: (Updated Schedule)

• 3:00 Division 1 Varsity Boys (Run 10, Score 5)
  • ​Romalia, White, Christians, Christy, Kiziah, Montano, Culver, Lawlor, Patel, Simmons
• 3:05 Division 1 Varsity Girls (Run 10, Score 5)
  • ​No Team
• 3:40 Division 2 Varsity Boys
• 3:45 Division 2 Varsity Girls
• 4:20 Division 1 Open Boys “B” Team (Run 10, Score 5)
  • Birkenfeld, Brown, Dague, Wachter, Windholz, Ramon, Veillette, Hoffman, Fowler, Balfe
• 4:25 Division 1 Open Girls “B” Team (Run 10, Score 5)
  • ​Luke, Brandt, Boeckman, Reeves, Watson, Hawk, Hawk, Windholz, Nelson
• 5:00 Division 2 Open Boys Team
• 5:05 Division 2 Open Girls Team
• 5:40 Division 1 Open Boys “C” Team (Run Unlimited, Score 5)
  • ​Byassee, Rasmussen, Vervaet, Wakimura, Nats, Bullock, Deutsch Schmitt, Murphy, LaDuke, Metz, Wilson, Paschal, Colquette, Cullen, Graeber, Henbest, Wiidakas, Gulde
• 5:45 Division 1 Open Girls “C” Team (Run Unlamented, Score 5)
  • ​Mundackal, Vaillant, Popova, Bowman, White, Grube, Keasler, Lorenz
• 6:20 Presentation of Awards

AWARDS: 1st, 2nd, and 3rd place team trophies will be awarded to the varsity divisions. Top 10 varsity individuals in each division will receive medals, and the 11th thru 25th place varsity individuals will receive ribbons. Top 25 individuals in each open division will receive ribbons.
Transportation and Arrival Time: 

• DCSD cannot provide busses for us to the Dave Sanders Invitational. All athletes are responsible for making their own travel arrangements with their families to and from the meet. 
• All MVHS athletes should plan to arrive at Clement Park by 1:30 p.m. on Friday.

Nike Cross Regionals 20201
Information has finally been posted for NXRSW 2021. Please take a look at the following information with your family if you are interested in going on the trip. We need to know by September 22nd who is interested in participating. 

1. Trip Information (flights, hotel, trip eligibility, new site location, etc.)
2. NXRSW 2021 Questionnaire (must be filled out by September 22nd if you are planning to participate in the trip)
3. Official NXRSW 2021 Meet Information 

Aerobic Monster & Special Gear Order
Aerobic Monster Shirts:

• Because of budget limitations this year athletes that have earned an aerobic monster shirt will need to order them form SafeTeeThird.com.
• If you ran all summer with the team you earned your shirt. Order one!

Additional Gear:

• There is lots of fun and additional gear to order on the SafeTeeThird site. All gear is optional. 

SafeTeeThird Order Site

• https://www.safeteethird.com/collections/mvhs-xc/MVHS-XC

Jeff Boele-Licensed Massage Therapist
When: Tuesday's at practice throughout the season.
Why: To benefit individual athlete health during the XC season.
Who: Anyone on the team needing work done during the 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 (Doc)

Vista,
​
Information has finally been posted for NXRSW 2021. Please take a look at the following information with your family if you are interested in going on the trip. We need to know by September 22nd who is interested in participating. 

1. Trip Information (flights, hotel, trip eligibility, new site location, etc.)
2. NXRSW 2021 Questionnaire (must be filled out by September 22nd if you are planning to participate in the trip)
3. Official NXRSW 2021 Meet Information 

Schedule for September 13th-19th
Mon:  DeKoevend Park @ 3:20 p.m.
Tue:   MVHS @ 3:10
             Coach Boele is Here Today
Wed: MVHS @ 3:10 
Thur: Red Stone Park @ 3:20
Fri:  MVHS @ 3:10
Sat: St. Vrain Invitational
Sun: On your own or w/ a teammate

St. Vrain Invitational
When: Saturday, 18th
Where: Lyons High School, Lyons Colorado

• 100 McConnell Drive, Lyons, CO 80540

Meet Information:

• Time Schedule, Course Map, Results Link

Teams Competing:

•  hs_stvraininviteteamslist21.xls

Line-ups:

• 9:30 a.m. 4A/5A Varsity Girls (Run 10, score 5)
  • Zarrin, Gamily, Adams, Smith, Adams, Swaim, Smith, Hamilton, Romalia
• 10:05 a.m. 4A/5A Varsity Boys (Run 10, score 5)
  • Nats, Downs, Harbert, Yocom, Urban, Ford, Anderson, White, Romalia, Geisler
• 10:30 Girls JV (Unlimited entries, score 5)
  • All Vista Nation athletes not running varsity
• 11:05 Boys JV (Unlimited entries, score 5)
  • All Vista Nation athletes not running varsity 
• 11:35 Awards Ceremony (Team meeting at the tent following the awards)

Transportation and Arrival Time: 

• DCSD cannot provide busses for us to Lyons HS. All athletes are responsible for making their own travel arrangements with their families to and from the meet. 
• All MVHS athletes should plan to arrive at Lyons HS by 8 a.m. on Saturday. 
• There will be a team meeting at the conclusion of the meet at the team tent. Estimated finish time is 12 p.m. on Saturday. 

Awards for this year’s meet:
* Ribbons for the top 25 individuals in the JV Races
* Custom T-Shirts for the top 10 individuals in the Varsity Races, ribbons for 1 to 20
* A plaque for the top team in both divisions, Boys’ and Girls’ Varsity
* Ribbons for the top 3 teams in the high school varsity divisions 
​
Car Parking: We will direct cars to Bohn Park first, then to the LDS church, then into the neighborhoods north and then east of the school. Bohn Park payment is optional during the meet. Please encourage your parents/runners to carpool. Space is going to be at a premium. Most of the car parking will be a 5 to 10 minute walk to get to the course.

Handicap/Elderly Parking: We do have about 50 spaces in the south parking lot that we plan to use for handicap and elderly drivers. Our parking staff will assess who qualifies for that lot


Nike Cross Regional Southwest Update
Additional information will be sent out to athletes and families on the evening of Monday, September 13th.  

• Official Website: NXRSW 2021
• Where: Phoenix, Arizona Metro Area
• Dates: November 18th-20th
• Who: Anyone on the Vista Nation Team that has earned the trip by consistently running during the summer and the fall XC season. This includes Saturday runs. 
• Athletes should come talk to Coach Selle and Coach Dalby before making travel plans for NXR.

Aerobic Monster & Special Gear Order
Aerobic Monster Shirts:

• Because of budget limitations this year athletes that have earned an aerobic monster shirt will need to order them form SafeTeeThird.com.
• If you ran all summer with the team you earned your shirt. Order one!

Additional Gear:

• There is lots of fun and additional gear to order on the SafeTeeThird site. All gear is optional. 

SafeTeeThird Order Site

• https://www.safeteethird.com/collections/mvhs-xc/MVHS-XC

Jeff Boele-Licensed Massage Therapist
When: Tuesday's at practice throughout the season.
Why: To benefit individual athlete health during the XC season.
Who: Anyone on the team needing work done during the 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 (Doc)

Sept 6th-12th
​​Mon:  Labor Day/Run on Your Own
Tue:   MVHS @ 3:10
             Coach Boele is Here Today
Wed: MVHS @ 3:10 
Thur: Rocky Heights Middle School @ 3:10
Fri:  MVHS @ 3:10
Sat: Liberty Bell Invitational

Aerobic Monster & Special Gear Order
Aerobic Monster Shirts:

• Because of budget limitations this year athletes that have earned an aerobic monster shirt will need to order them form SafeTeeThird.com.
• If you ran all summer with the team you earned your shirt. Order one!

Additional Gear:

• There is lots of fun and additional gear to order on the SafeTeeThird site. All gear is optional. 

SafeTeeThird Order Site

• https://www.safeteethird.com/collections/mvhs-xc/MVHS-XC

Jeff Boele-Licensed Massage Therapist
When: Tuesday's at practice throughout the season.
Why: To benefit individual athlete health during the XC season.
Who: Anyone on the team needing work done during the 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 (Doc)

Liberty Bell Invitational
When: Saturday
Where: Heritage HS
Meet Schedule (PDF)
Boys Divisions (PDF)
Girls Divisions (PDF)
Course Map (PDF)
Line-ups: 

• 9:10 Boys Sweepstakes A: Culver, Geisler, White, Kiziah, Romalia, Christians, (7th spot TBD)
• 9:13 Girls Sweepstakes A: Gamily, M.Smith, B.Adams, Zarrin, P.Adams, G. Smith, C.Swaim
• 10:45 Boys Sweepstakes B: Lawlor, Montano, Wachter, Fowler, Christy, Patel, Clark
• 10:48 Girls Sweepstakes B: Hamilton, Brandt, Luke, Harris, Jenkins, Boeckman
• 11:25 Boys Sweepstakes C: Unlimited entries. All boys not running in the A or B race. 
• 11:28 Girls Sweepstakes C: Unlimited entries. All girls not running in the A or B race. 

Vista Nation 2-Mile Recap
Great job on Friday at our home meet! The coaching staff was very encouraged to see how well everyone did. Results from the meet can be found at the link below on Colorado Track/XC (CO Milesplit) along with meet recaps, photos, etc. 

• Vista Nation 2-Mile Results, Photos, and Article​

Labor Day Run
We will not have an official practice on the Monday of Labor Day next week. However, we do have a long run scheduled for that day. Run distances will be updated in Final Surge by the end of the week. Call your teammates up if you would like to run with someone, or go out and get it in on your own that day. 

2021 Fundraising Opportunities 
Why do we need to Fundraise?

• The school district provides funding for two coaching positions during the XC season (Coach Dalby and Coach Selle). However, as a program we are responsible for coming up with the funds to pay our assistant coaches a full stipend for the fall cross country season (Coaches Lowell, Palmer, and Brandt) 

Fundraising Goal:

• $7,000 to cover the stipends of our three assistant coaches on staff this season. 

How can I contribute?

• Donate to our MVHS XC Booster Club at the link below! Any amount helps.
• https://vistagoldeneagles.sportngin.com/register/form/712802720
• Kathy Adams has volunteered as the Booster Club Chair for Cross Country. Every Dollar donated is earmarked for Cross Country. If you have any questions you can reach out to Kathy Adams via email- kathy@kathyadamsdrs.com 

King Soopers and Safeway Cards

• If donating to the Booster Club is not possible we also offer a second fundraising option for families to help support our team through our King Soopers/Safeway grocery card program. Please see the link below for more information.
• http://www.vistanationxc.com/grocery-card-fundraiser.html

​
Transportation off campus:
Do you need help, or can you help with off campus driving or practices? 
Use this form to help share your information with other parents. 

Aerobic Monster & Special Gear Order
Aerobic Monster Shirts:

• Because of budget limitations this year athletes that have earned an aerobic monster shirt will need to order them form SafeTeeThird.com.
• If you ran all summer with the team you earned your shirt. Order one!

Additional Gear:

• There is lots of fun and additional gear to order on the SafeTeeThird site. All gear is optional. 

SafeTeeThird Order Site

• https://www.safeteethird.com/collections/mvhs-xc/MVHS-XC

Jeff Boele-Licensed Massage Therapist
When: Tuesday's at practice throughout the season.
Why: To benefit individual athlete health during the XC season.
Who: Anyone on the team needing work done during the 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 (Doc)

August 30th-Sept 6th
​​Mon:  Writer's Vista @ 3:10
Tue:   MVHS @ 3:10
             Coach Boele is Here Today
Wed: MVHS @ 3:10 
Thur: MVHS @ 3:10
Fri:  Arapahoe Warrior Invitational
Sat: Redstone Park @ 7 a.m. 
Mon (Labor Day): Long Run on your own or w/ a friend

Arapahoe Warrior Invitational
When: Friday, September 3rd
Where: DeKoevend Park (Centennial) 
Meet Schedule: 

• 4:00 Open Fresh/Soph BOYS (Run unlimited)
• 4:20 Open Fresh/Soph GIRLS (Run unlimited)
• 4:50 Varsity BOYS (Run 7)
• 5:10 Varsity GIRLS (Run 7)
• 5:40 Open Junior/Senior BOYS (Run unlimited)
• 6:00 Open Junior/Senior GIRLS (Run unlimited)

Meet and Spectator Information

• Official Meet Info and Results Link
• Course Map

Race Line-ups:

• Frosh/Soph Race: All 9th/10th graders will be racing in the frosh/soph race.
• Varsity Race:  
  • ​Girls: B.Adams, Gamily, Hamilton, Harris, Lindstrom, Swaim, Zarrin
  • Boys: Downs, Ford, Geisler, Harbert, Romalia, Urban, Yocom
• Jr/Sr Race: All 11th/12th graders not running in the varsity races. 

Transportation: There is no bus to this meet. Athletes will need to make their own arrangements to get to and from the race. 
Early Dismissal: Athletes competing are being excused from 7th period on Friday.

Nike Cross Regional Southwest Update
NXRSW is happening this year and we plan to attend the meet running under the club name "Vista Nation XC". Additional information will be provided in the coming weeks. Here is preliminary info:

• Official Website: NXRSW 2021
• Where: Phoenix, Arizona Metro Area (most likely Queen Creek Golf Course)
• Dates: November 18th-20th
• Who: Anyone on the Vista Nation Team that has earned the trip by consistently running during the summer and the fall XC season. This includes Saturday runs. 
• Athletes should come talk to Coach Selle and Coach Dalby before making travel plans for NXR.

Parent Meeting Information
All information from last weeks parent meeting has been posted below. Please take a few minutes to review if you were unable to attend. 

• Parent Meeting Presentation
• Team Handbook and Policies
• 2021 Meet Schedule w/ start times
• Final Surge Training App and Athlete Registration
• The Importance of Iron/Ferritin for Distance Runners

Vista Nation Volunteer Opportunities:
If you would like to be added to any of the following committees. Please contact Jen Christians via email: jen.christians@gmail.com

• Photography Committee
• TEAM Activities Planning Committee
• TEAM Banquet Committee
• General Volunteer Committee

​
Transportation off campus:
Do you need help, or can you help with off campus driving or practices? 
Use this form to help share your information with other parents. 

2021 Fundraising Opportunities 
Booster Club Information:

• Kathy Adams has volunteered as the Booster Club Chair for Cross Country. Every Dollar donated is earmarked for Cross Country. We would love your support for MVHS XC. 
• Use this link to donate:  https://vistagoldeneagles.sportngin.com/register/form/712802720
• If you have any questions you can reach out to Kathy Adams via email- kathy@kathyadamsdrs.com 

Safeway Cards Are Here:

• You can purchase a reloadable Safeway card for $5. Load your card with any amount while you are in line at the grocery store. Use your card to pay for your groceries and gas. Mountain Vista XC and Track & Field earns 5% back of the total amount loaded by families! To purchase a Safeway card, contact Ann Metz at amcruth@gmail.com, or text 303-506-1377. 

King Soopers Cards:
Don’t forget to connect your King Soopers Cards to support Vista Nation, you can invite grandparents, family and friends to do the same! 
REGISTER NOW 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!

Aerobic Monster & Special Gear Order
Aerobic Monster Shirts:

• Because of budget limitations this year athletes that have earned an aerobic monster shirt will need to order them form SafeTeeThird.com.
• If you ran all summer with the team you earned your shirt. Order one!

Additional Gear:

• There is lots of fun and additional gear to order on the SafeTeeThird site. All gear is optional. 

SafeTeeThird Order Site

• https://www.safeteethird.com/collections/mvhs-xc/MVHS-XC

Uniform Checkout
When: Thursday

• Returning Jrs/Srs during SOAR from 7:30 a.m. to 8:30 a.m. Everyone else will be issued a uniform after practice on on Thursday. 

Where: Coach Dalby's classroom in L503

Schedule for August 23rd-29th
​​Mon:  MVHS @ 3:10
Tue:    MVHS @ 3:10
Wed: MVHS @ 3:10 
Thur: Returning Jr/Sr Uniform Checkout 7:30-8:30 a.m. during SOAR
             MVHS @ 3:10 p.m.
             Uniform Checkout after practice 
Fri:  Vista Nation 2-Mile @ 4 p.m.
Sat: Aspen Grove Panera Bread @ 7 a.m. 

• Bring $$$ for Panera breakfast after the run!!!!!

Sun: Run on your own or w/ a teammate

Vista Nation 2-Mile XC Race
When: Friday, August 27th
Who: All members of the Vista Nation XC Team (unless training through this week)
Where: MVHS XC Course
Start Time: 4 p.m. on Friday
Meet Information: 

• https://docs.google.com/document/d/1iC3aiB5e-snrQT1BGSV3afQklbRO-k9pmkcf3FKyq_k/edit?usp=sharing

Race Line-Ups: 

• Frosh/Soph Race: All 9th and 10th graders will be racing in the frosh/soph race.
• Varsity Race:  
  • ​Girls: B.Adams, Gamily, Hamilton, Harris, Lindstrom, Swaim, Zarrin
  • Boys: Christians, Kiziah, Lawlor, Montano, Romalia, Simmons, White, Hoffman, T.Clark, Culver
• Jr/Sr Race: All 11th/12th graders not in the varsity race will be racing unless the coaches tell you that you are training through this week. 

Jeff Boele-Licensed Massage Therapist
When: Tuesday's at practice throughout the season.
Why: To benefit individual athlete health during the XC season.
Who: Anyone on the team needing work done during the 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 (Doc)

Coach Boele's Bio:
I’ve coached cross country and track & field for 21 years, working with middle school, high school, collegiate, professional, and masters’ athletes in that time period. I also have a background as an endurance athlete and competed at the high school, collegiate, and post collegiate levels. (I raced Coach Dalby once in college, we can discuss results at another time!) Here in Colorado, I have been involved with Lyons high school in various capacities since 2010. Additionally, I am starting my second season at Niwot high school helping with weekly therapy sessions.

In 2017, I became a licensed massage therapist. The intent was to add another skillset to my coaching toolbox. Through continuing education opportunities and learning from mentors, I saw how the specific and consistent implementation of manual therapy could benefit performance through better athlete health. I have continued to see that dynamic hold true by implementing this approach with a variety of athletes.  The goal is to bring this methodology for athlete health and performance to the Mountain Vista cross country program.

I hold a variety of certifications from the US Track and Field governing body and professional coaches’ association. USATF level 1 and level 2 (endurance) certifications. USTFCCCA jumps specialist certification.  I am a licensed massage therapist in the state of Colorado (MT.0020779).

August 16th-22nd
​​Mon:  MVHS @ 3:10
Tue:   MVHS @ 3:10 p.m.
Wed:  Writer's Vista Park @ 3:20 p.m.
            Team Parent Meeting: 6 p.m. @ MVHS
Thur: MVHS @ 3:10 p.m.
             Runner's Roost Spike Night: After Practice (see details below)
Fri: MVHS 3:10
Sat:  The Bluffs Regional park @ 7 a.m.
Sun: Run on your own or w/ a teammate

Jeff Boele-Licensed Massage Therapist
When: Tuesday's at practice throughout the season.
Why: To benefit individual athlete health during the XC season.
Who: Anyone on the team needing work done during the 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 (Doc)

Coach Boele's Bio:
I’ve coached cross country and track & field for 21 years, working with middle school, high school, collegiate, professional, and masters’ athletes in that time period. I also have a background as an endurance athlete and competed at the high school, collegiate, and post collegiate levels. (I raced Coach Dalby once in college, we can discuss results at another time!) Here in Colorado, I have been involved with Lyons high school in various capacities since 2010. Additionally, I am starting my second season at Niwot high school helping with weekly therapy sessions.

In 2017, I became a licensed massage therapist. The intent was to add another skillset to my coaching toolbox. Through continuing education opportunities and learning from mentors, I saw how the specific and consistent implementation of manual therapy could benefit performance through better athlete health. I have continued to see that dynamic hold true by implementing this approach with a variety of athletes.  The goal is to bring this methodology for athlete health and performance to the Mountain Vista cross country program.

I hold a variety of certifications from the US Track and Field governing body and professional coaches’ association. USATF level 1 and level 2 (endurance) certifications. USTFCCCA jumps specialist certification.  I am a licensed massage therapist in the state of Colorado (MT.0020779).

Parent Meeting
When: Wednesday, August 18th @ 6 p.m. to 7 p.m. 
Where: MVHS 
Who: All parents with an athlete on the team
Why: To discuss the upcoming 2021 Vista Nation XC season

Team Spike Night
When: Thursday, August 19th @ 5 p.m. to 6:30 p.m. 
Where: Runners's Roost Lone Tree
Who: All athletes on the MVHS XC Team
Why: To get fitted for proper training and racing shoes for the 2021 season
Discount: 15% discount on all shoes for MVHS and MRMS athletes. 

Girls Team Dinner
When: August 21st from 5:30 p.m. to 8:30 p.m.
Who: All girls on the TEAM!!!!
Where:  Keira Gamily’s House, (Address will be sent out in an email)
Location:  Backyard
What to Bring:  Lawn chair, paper, pen, and a positive attitude


The Final Surge Training App
Training for each week is now being posted for you in the Final Surge App for all high school runners on the team. This will help you to know what your daily workouts are before you come to practice each day, along w/ knowing what to run if you ever have to miss a practice. 

If you have not signed-up yet for the Final Surge App, or need help doing so, please take a look at the following link for assistance.

• Final Surge: Video and Help Getting Set-up

Team Handbook and Policies 
Please check the team handbook for additional information about all things Mountain Vista High School Cross Country.

• 2021-2022 Cross Country/Track & Field Team Handbook

2021 Competition Schedule

• 2021 XC Meet Schedule (link)

Resources for Distance Runners

1. Ways to Unlock Your Full Potential as a HS Distance Runner
2. The Importance of Iron for Distance Runners
3. How to run Kenyan Diagonals (video)
4. The Long Run (coming soon)

Video Resources For Warm-ups and SAM
The following videos are for those looking to improve your form and technique on our warm-up activities and SAM (strength and mobility). Check it out!

• Leg Swings
• Body Weight Lunges 
• SAM (Strength and Mobility)
• Additional Video Resources

Practice Schedule: August 9th-15th​​
Mon:  MVHS @ 12:30 (Run on your own if you cannot make it at 12:30)
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:  DeKoevend Park @ 7 a.m.
Sun: Run on your own or w/ a teammate

Gear Order
All gear on the following link is 100% optional for athletes and families to purchase for the season. Most athletes and parents on the team will at the very least have a neon green Vista Nation XC T-Shirt. 
https://mtnvistaxcstore.itemorder.com/sale

The gear order site closes this week on Sunday, August 15th. Please get orders in ASAP if you would like anything!

Parent Meeting
When: Wednesday, August 18th @ 6 p.m. to 7 p.m. 
Where: MVHS 
Who: All parents with an athlete on the team
Why: To discuss the upcoming 2021 Vista Nation XC season

Team Spike Night
When: Thursday, August 19th @ 5 p.m. to 6:30 p.m. 
Where: Runners's Roost Lone Tree
Who: All athletes on the MVHS XC Team
Why: To get fitted for proper training and racing shoes for the 2021 season
Discount: 15% discount on all shoes for MVHS and MRMS athletes. 

The Final Surge Training App
Training for each week is now being posted for you in the Final Surge App for all high school runners on the team. This will help you to know what your daily workouts are before you come to practice each day, along w/ knowing what to run if you ever have to miss a practice. 

If you have not signed-up yet for the Final Surge App, or need help doing so, please take a look at the following link for assistance.

• Final Surge: Video and Help Getting Set-up

Team Handbook and Policies 
Please check the team handbook for additional information about all things Mountain Vista High School Cross Country.

• 2021-2022 Cross Country/Track & Field Team Handbook

2021 Competition Schedule

• 2021 XC Meet Schedule (link)

Resources for Distance Runners

1. Ways to Unlock Your Full Potential as a HS Distance Runner
2. The Importance of Iron for Distance Runners
3. How to run Kenyan Diagonals (video)
4. The Long Run (coming soon)

Video Resources For Warm-ups and SAM
The following videos are for those looking to improve your form and technique on our warm-up activities and SAM (strength and mobility). Check it out!

• Leg Swings
• Body Weight Lunges 
• SAM (Strength and Mobility)
• Additional Video Resources