Mountain Vista Track & Field and Cross Country

January 13th-20th

1/9/2025

Schedule for Jan 13th-20th
Mon: MVHS @ 3 p.m.
Tue: MVHS @ 3 p.m.
Coach Boele will be here
Wed: MVHS @ 3 p.m.
Thurs: MVHS @ 3 p.m.
Fri: Redstone Park @ 8 a.m.
Sat: Aspen Grove Panera @ 8 a.m.
Sun: 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 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 2025 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.

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Lifting Registration
When: Tuesdays and Thursdays from 6-7 p.m. @ MVHS weight room
Who: Any distance athlete (only 15 spots available)
Cost: $160 for 14 sessions over 7 weeks
Link: https://www.register.vistagoldeneagles.com/program/track-field/16583

January 6th-12th

1/4/2025

Schedule for Jan 6th-12th
Mon: On your own or w/ a teammate (See Final Surge)
Tue: MVHS @ 3 p.m.
Wed: MVHS @ 3:00 p.m.
Thurs: OYO (Treadmill)
Fri: MVHS @ 3 p.m.
Sat: Aspen Grove Panera @ 8:00 a.m.
Sun: On your own or w/ a teammate

Winter Pre-Season Distance Camp Registration
If you have not already done so please make sure you have registered for winter conditioning before practice on Tuesday.

Link: www.register.vistagoldeneagles.com/registration/player/28392/

Great Southwest Indoor Meet
For any athletes interested in Great Southwest meet in February. If you haven't done so already please fill out the interest form ASAP so that Coach Kunz can estimate the cost of the trip.
When: Saturday, February 15th
Where: Albuquerque, New Mexico
Who: ANY distance athlete that will be consistently training in December/January
Meet Info: https://www.greatsouthwesttrackandfieldclassic.com/indoor-meet
Interest Form: https://forms.gle/7HX8LGCyRQEHxaK7A

Final Surge and Athlete Communication
Starting Monday, daily workouts will be posted in Final Surge. If you do not currently have an account please come see Rouse this week at practice. We will continue using Final Surge important information about practice changes, upcoming events, blog updates, etc. Please make sure you have uploaded the app to your phone.

2025 Spring Track and Field Schedule
The official schedule is being finalized by Coach Kunz and should be available in the coming weeks.

December 9th-15th

12/9/2024

Nike Cross Nationals Results
Congratulations to our girls team for winning the NXN National Championship this past weekend in Portland! This is the first time a team from Vista Nation has won the national championship.

December Training

December 9th-January 5th Running Plan (Google Doc)
The link above is a general plan for athletes to follow in December and while we are on break.

Winter Pre-Season Distance Camp Registration
Registration Link: https://www.register.vistagoldeneagles.com.app.crossbar.org/registration/player/28392/

HIGH SCHOOL ATHLETES:
- $250 - 6 days a week January through February
- HS practices are held Monday - Saturday, practice locations will vary
- Please visit www.vistanationxc.com for all distance group related info and calendars
- Registration Deadline: January 6th
- Contact Coach Ethan Rouse with any questions: [email protected]
MIDDLE SCHOOL ATHLETES:
- $100 - 2 days a week January through February
- Registration Deadline: January 6th
- Contact Coach Karen Sprafke with any questions: [email protected]

Pre-Season Track Meeting
When: Wednesday, December 11th at 3 p.m.
Where: L503
Why: To discuss time off after XC and the upcoming track and field season including winter conditioning, off-season race opportunities, travel meets, etc.

Great Southwest Indoor Meet
When: Saturday, February 15th
Where: Albuquerque, New Mexico
Who: ANY distance athlete that will be consistently training in December/January
Meet Info: https://www.greatsouthwesttrackandfieldclassic.com/indoor-meet
Interest Form: https://forms.gle/7HX8LGCyRQEHxaK7A

December 2nd-8th

12/1/2024

Decmber 2nd-8th
Mon: Redstone Park @ 3:20
Tue: MVHS @ 3:00
Coach Boele Will Be Here Today
Wed: Writer's Vista @ 3:20
Thur: Travel Day to PDX
Fri: NXN Course Preview
Sat: NXN
Sun: On your own or w/ a teammate

Nike Cross Nationals
When: Saturday, December 7th
Where: Portland, Oregon
Meet Information and Live Feed

Time Off From Running
If Arizona was your last race of the season it is time for a much needed break from running. We 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.
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 workouts in December. Just easy running and enjoying what you are doing. We will return to faster workouts sometime in mid to late 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.

November 25th-December 1st: Thanksgiving Break

11/24/2024

November 25th-Dec 1st
Mon: Waterton Canyon Run (Meet @ Audubon Center @ 8 a.m.)
Tue: MVHS @ 8 a.m.
Wed: Writer's Vista @ 8 a.m.
Thur: On Your Own or w/ a teammate
Fri: Redstone Park @ 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. We 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.
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 workouts in December. Just easy running and enjoying what you are doing. We will return to faster workouts sometime in mid to late January.
Info on how to sign up for winter conditioning for track will be up on the blog sometime in December.

November 18th-24th: NXRSW

11/17/2024

November 18th-24th
Mon: DeKoevend Park @ 3:20
Tue: MVHS @ 3 p.m.
Wed: MVHS @ 3 p.m.
Thur: Tibshraeny Family Park @ 4 p.m.
Fri: Tempe Town Lake @ 10 a.m.
Sat: NXRSW
Sun: On your own or w/ a teammate

NXRSW (Arizona) Information

Participation List (Updated on 11/17)
NXR 2024 - Info Sheet & Itinerary
NXRSW 2024 Additional Information

Please check your email Monday night for final updates from Coach Dalby on the NXRSW trip.

Uniform Return
Where: Dalby's Room in L503
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.

November 11th-17th

11/8/2024

Schedule: November 11th-17th
Mon: Aspen Grove Panera Bread @ 3:20 p.m.
Tue: Morning Run: 6 a.m. @ MVHS
MVHS @ 3 p.m.
Wed: Aspen Grove Panera Bread @ 3:20 p.m.
End of Season Banquet @ 6 p.m.
Thur:  Rocky Heights MS @ 3:20 p.m.
Fri:  MVHS @ 3:00 p.m.
Sat: Redstone Park @ 8 a.m.
Sun: On your own or w/ a teammate

Banquet
When: Wednesday, November 13th @ 6 p.m. to 8 p.m.
Where: MVHS Commons
Why: A night to celebrate the season and honor our seniors
Dress: Look Nice

Uniform Return
When: Tuesday during SAS, Thursday During Eagle time or at 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.

NXRSW Registration & Information
This is the most up-to-date NXR information.

Current List of Confirmed Registered Athletes (Updated 11/4)

Trip Forms/Waivers

Print and Bring to Dalby by November 11th
2024 nxr waiver.pdf
NXRSW Non DCSD Permission Form and Liability

Link to Payment

https://www.vistagoldeneagles.com.app.crossbar.org/program/cross-country/16723
$300 per athlete (Covers race entry, hotel, team dinner, mini-van rentals, and airfare for the coaching staff)
Payment due by Friday, November 15th

Other Important Trip Information

November 4th-10th

11/4/2024

Nov 4th-10th
Mon: Writer's Vista @ 3:20 p.m.
Tue: MVHS @ 3 p.m.
Wed: MVHS @ 3 p.m.
Thur: Snow Day. On Your Own or w/ a
teammate (See Final Surge for Details)
Fri: Aspen Grove Panera Bread @ 3:20 p.m.
Sat: On your own or w/ a teammate
Sun: On your own or w/ a teammate

Uniform Return
When: Tuesday during SAS, Thursday During Eagle time or at 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: Wednesday, November 13th @ 6 p.m. to 8 p.m.
Where: MVHS Commons
Why: A night to celebrate the season and honor our seniors
Dress: Look Nice

NXRSW Registration & Information
This is the most up-to-date NXR information.

Current List of Confirmed Registered Athletes (Updated 11/4)

Trip Forms/Waivers

Print and Bring to Dalby by November 8th
2024 nxr waiver.pdf
NXRSW Non DCSD Permission Form and Liability

Link to Payment

https://www.vistagoldeneagles.com.app.crossbar.org/program/cross-country/16723
$300 per athlete (Covers race entry, hotel, team dinner, mini-van rentals, and airfare for the coaching staff)
Payment due by Friday, November 15th

Other Important Trip Information

2024 Booster Club Donations
To ensure that we have adequate funding for the 2024 fall XC season the coaching staff is asking that each family on the team make a donation of $100 to our XC Booster club this fall. Our estimated cost to run the program this season is approximately an additional $7000 in addition to our collected registration fees. The additional $7000 covers such necessities as meet entry fees ($300-$500 per meet), the cost of additional assistant coaches ($3500), and our team licensed massage therapist (Coach Boele, $5000) to be at practice on Tuesday's from August through November.

If families are not able to donate $100, then we ask you to donate what you can. And of course if any would like to donate above $100 it is greatly appreciated.

Link for donations

Coach Boele: Consent Form for Treatment
Consent Form:

Any athlete wishing to receive treatment from Coach Boele must have the UPDATED consent form signed by your parents and brought to practice.
- Parent/Guardian Consent From to Screen and Treat (2024 Updated Form)

Who is Coach Boele?

See Here for Details
http://www.vistanationxc.com/blog/june-12th-18th-coach-boele-returns

Katie Follett-Boele Sports Performance
We are excited to bring on Coach Katie as part of our team this year! The coaching staff is recommending Coach Katie for anyone who wants to take their running and mental performance to the next level. Improving your mental game is a skill set that can be learned and practiced. Coach Katie can help you get there!

Here is Coach Katie's bio and information. Please take a look if you are interested in mastering the mental side of running and would like to touch base with Coach Katie.

Coach Katie Follett-Boele Sports Performance (PDF)

October 28th - November 3rd: State Championship

10/27/2024

Oct28th - Nov 3rd
Mon: Redstone Park @ 3:20 p.m.
Tue: MVHS @ 3 p.m.
Wed: Writer's Vista @ 3:20 p.m.
Thur: MVHS @ 3 p.m.
Fri: MVHS @ 3 p.m.
Sat: Colorado State Championship
Sun: On your own or w/ a teammate

Colorado XC State Championship Info
When: Saturday, November 2nd
Where: Norris Penrose Event Center (Colorado Springs)

Transportation: There will be a charter bus available for the meet leaving Vista at 8:30 a.m. All athletes competing are expected to be on the bus to and from the meet.
5A Race Times

12:20 p.m. 5A Girls
1:40 p.m. 5A Boys

Parking Fee: $20 per vehicle

October 21st-27th: Regional Meet

10/20/2024

October 21st-27th
Mon: MVHS @ 3 p.m.
Tue: Redstone Park @ 3:20 p.m.
Wed: MVHS @ 3 p.m.
Thur: 5A Region 2 Meet @ DeKoevend Park
Fri: Morning Practice: MVHS @ 6 a.m.
Rocky Heights MS @ 3:20 p.m.
Sat: Aspen Grove Panera Bread @ 8 a.m.
Sun: On your own or w/ a teammate

5A Region 2 Meet
When: Thursday, October 24th
Where: DeKoevend Park
Dismissal: Athletes competing will be dismissed from school on Thursday
Arrival Time: Please be at the meet no later than 10:30 a.m. on Thursday
Meet Information and Time Schedule
Course Map
Parking Info
MVHS Race Line-ups (posted on Co.Milesplit.com)

Varsity only. Run 9, score 5.

State Qualifying:

Top 4 teams
Individuals in the top 15 (all-regional)
Teams are allowed to enter 7 athletes into the state meet, max.

NXRSW Registration & Information
This is the most up-to-date NXR information. If you are planning on attending the trip, but are not on the confirmed athletes list, you MUST come talk to Dalby and Selle before Friday this week. No exceptions will be made after this Friday.

Link for donations