Line-ups for the week

• Lineups for Dave Sanders and Pat Patten (docx)

Dave Sanders Invitational
When: Friday
Where: Clement Park, Littleton 
Transportation: The busses are leaving Vista at 1:00 on Friday. Please arrive by 12:45. All athletes racing should be on the bus. There is a return bus after the meet, however, athletes are encouraged to leave with their parents. 
Meet Schedule (We are racing in Division 1)

• 3:00 D1 Varsity Boys - Run 10, Score 5
• 3:40 D1 JV Boys - Run 10, Score 5
• 4:30 D1 Varsity Girls - Run 10, Score 5
• 5:10 D1 JV Girls  - Run 10, Score 5
• 5:40 D1 Open Boys - Run Unlimited, Score 5
• 5:50 D1 Open Girls  - Run Unlimited, Score 5

Course Map
Meet Info
Meet Website/Schedule 

Pat Patten Invitational
When: Saturday
Where: Viele Lake/Fairview HS in Boulder
Transportation: The bus is leaving Vista at 6:30 a.m. on Saturday. Please arrive by 6:15 a.m. All athletes racing are expected to be on the bus. If you would life to accompany the team to Boulder, but are not racing, please ask Coach Dalby or Coach Selle first. We will have a limited number of additional seats on the bus. 
Course Map/Meet Website
Meet Schedule

• Varsity Boys 9:30
• Varsity Girls 10:00

Schedule for September 18th-24th
Monday-MVHS 3 p.m.
Tuesday-DeKoeVend Park 3:20
Wednesday-6 a.m. Run MVHS
                          MVHS 3 p.m.
Thursday-6:30 a.m. Run MVHS
                    -MVHS 3 p.m.
Friday- MVHS 7 a.m.
             -Dave Sanders Invitational
Saturday- Pat Patten Invitational
                 -No practice, run on your own
Sunday-See training schedule 

Team Dinner Details
Thursday, September 21st- Team Dinner at the Bri Bauer's House in Castle Rock at  5:30ish Address will be sent out via text on "Remind" (sign-up if you have not already)
 
Parents are welcome to stay for the dinner! 

Remember to bring your assigned item for 8-10 runners.  

• Keep it healthy.
• Label your dish and remind your athlete to bring your dish home.
• We have plenty of serving utensils so no need to send them. 
• Help clean up and a huge Thank You to Julia Chambers and her family.

 
Food Assignments:

• Freshman- Drinks or Desserts (Water or Chocolate Milk, no soda)
• Sophomores- Fruit or Salad (No Veggie Trays Please, they don’t get eaten)
• Juniors- Pasta Dishes (No Cold Deli Pasta Please, they don’t get eaten either)
• Seniors - Protein (Meatballs, Sliders, Wings, Sloppy Joes, Chicken Tenders/Nuggets, Crock Pot BBQ)

Liberty Bell Recap
Awesome job on Friday! A really great showing for our TEAM!!!! Here are the results from the weekend along with an article about the meet, and a few pictures posted on Milesplit. 

• http://co.milesplit.com/meets/286284/coverage#.WbXv7pN94dU

Homecoming 
Lots going on this week with homecoming. The coaching staff understands that this is a really fun time of year for our TEAM. We also want to remind everyone to be safe, and make sure you are taking care of yourself. A few reminders on the week.

• We will have practice as normal. No short practices
• Stay on top of your sleep. This is always the week of the year that people end of sick from neglecting their sleep. Please stay on top of it.
• Get to bed at a reasonable hour after the dance.

Rock Canyon Invitational

• Line-ups (DOC)

When: Saturday the 16th
Where: Rock Canyon HS XC Course
Arrival: All athletes should be at RCHS by 7:15 A.M. and plan on staying until the team meeting at the end.
Line-ups: Will be announced this week at practice. 
Schedule and Additional Meet Info (Link)
SCHEDULE
     8:10am                        High School Coaches Meeting
      8:30am                        Boys Varsity (run 7, score 5)
      9:00am                        Girls Varsity (run 7, score 5)
      9:30am                        Boys JV (unlimited entries, score 5)
     10:00am          Girls JV (unlimited entries, score 5)
AWARDS – 10:30am (High School)

• Plaques for Top 2 Varsity Boys and Girls Teams
• Custom T shirts for Top 15 Varsity Boys and Girls Individuals
• Plaque for Top JV Boys and Girls Team

Ribbons for Top 15 JV Boys and Girls Individuals
 
* Invitational T-Shirts available for purchase at the meet.

Training for the Week
Please email Coach Dalby for access to the plans if you are having issues logging in. 
September 11th-24th Training Plans (link)

Schedule for September 11th-17th
Monday-MVHS 3 p.m.
Tuesday-Redstone Park 3:20
Wednesday-6 a.m. Run MVHS
                          MVHS 3 p.m.
Thursday-6:30 a.m. Run MVHS
                   -MVHS 3 p.m.
Friday- MVHS 3 p.m.
Saturday- Rock Canyon Invitational
                    -Practice 6:30 a.m. Rocky Heights if not racing
Sunday-See training schedule 

Grades and Eligibility 
This Thursday's grade report is officially biding. Please make sure you are keeping up with your grades to be eligible for races. A few reminders:

• Athletes with an F in any class have 1 week to raise your grades. After 1 week athletes are not eligible for meets or practice until the F is cleared.
• Athletes with 2 or more D's are not eligible for competition after 1 week. 
• If you have an F in a class on any Thursday grade report you must stop by the athletic office to see Mrs. Vitry, and pickup a yellow eligibility card. 
• Eligibility cards HAVE to be completed and returned to the athletic office by 3pm on Friday for athletes to be eligible for the next week of practices/competitions. 
• If eligibility cards are not taken care of, athletes are ineligible for the next week. ​

Team Dinner Details
Friday, September 15th- Team Dinner at the O'Sullivan's House at  5:30 ish
Address will be sent out via text on "Remind" (sign-up if you have not already)
 
Parents are welcome to stay for the dinner! 

Remember to bring your assigned item for 8-10 runners.  

• Keep it healthy.
• Label your dish and remind your athlete to bring your dish home.
• We have plenty of serving utensils so no need to send them. 
• Help clean up and a huge Thank You to Julia Chambers and her family.

 
Food Assignments:

• Soph- Drinks or Desserts (Water or Chocolate Milk, no soda)
• Juniors- Fruit or Salad (No Veggie Trays Please, they don’t get eaten)
• Seniors- Pasta Dishes (No Cold Deli Pasta Please, they don’t get eaten either)
• Freshman - Protein (Meatballs, Sliders, Wings, Sloppy Joes, Chicken Tenders/Nuggets, Crock Pot BBQ)

Team Photos on Shutterfly 
Kelly O'Sullivan and Teresa Smith are taking on the Shutterfly account, now that Josh (and Kimmy) Romine have graduated from the program.  This is the picture sharing site we use as a team.  We invite and encourage any parent who enjoys taking pictures to do so, and to share them on our Vista page.   ALL parents  may view pictures from every meet and download directly from the site.  They can also create and order end of season albums.

For new families, you will need to request access to our team site before you can participate.  This is for the privacy of our runners and families.  You will be approved as soon as your email  is verified with the team roster. Here is the link to our Shutterfly site:  vistanation.shutterfly.com

We rely on parents  to take pictures of  different athletes throughout the season and upload their best shots to our Vista album. We want to include pictures of ALL athletes by the end of the season.  If you are taking pictures at the meets, please try to delete  blurry, distant or duplicate pictures before uploading.  If you do upload, please check to see if a meet album has already been created and upload your pictures there.  If you don't see a meet album yet, then go ahead and create one, following the format of other album titles.  

What works best in the albums:
* Close up racing shots 
* Group pictures after the race
* Team pictures (during awards, after with trophies)
* Pictures of parents, siblings and "fans"

 Thank you for taking the time to help document the season.  Please contact Kelly or Teresa with any questions whatsoever.     ​

Kelly: 720-670-6032   boskos@me.com
Teresa: 720-840-6335   smithrouse@msn.com

Grades and Eligibility 
This Thursday's grade report is officially biding. Please make sure you are keeping up with your grades to be eligible for races. A few reminders:

• Athletes with an F in any class have 1 week to raise your grades. After 1 week athletes are not eligible for meets or practice until the F is cleared.
• Athletes with 2 or more D's are not eligible for competition after 1 week. 
• If you have an F in a class on any Thursday grade report you must stop by the athletic office to see Mrs. Vitry, and pickup a yellow eligibility card. 
• Eligibility cards HAVE to be completed and returned to the athletic office by 3pm on Friday for athletes to be eligible for the next week of practices/competitions. 
• If eligibility cards are not taken care of, athletes are ineligible for the next week. 

Arapahoe Recap and Results

• Articles, Results, Etc. 

Schedule for September 4th-10th
Monday-No School, check schedule for run
Tuesday-MVHS 3 p.m.
Wednesday-6 a.m. Run MVHS
                      Writer's Vista Park 3:20 p.m.
Thursday-MVHS 3 p.m.
Friday-Liberty Bell Invitational
Saturday- Waterton Canyon 7 a.m.
                  -Tamale Kitchen after run
Sunday-See training schedule 

​Training for the Week
Please email Coach Dalby for access to the plans if you are having issues logging in. 
August 28th-September 10th Training Plans (link)

Liberty Bell Invitational
When: Friday, September 8th
Where: Heritage HS
Transportation: Students will be dismissed from 7th period on Friday. There is a oneway bus leaving Vista at 2:30. All athletes competing should be on the bus. Please arrange your own ride home after the meet with your parents or a teammate. 
Line-ups: Please check door on L503 to see lineups
Course Map (PDF)
Time Schedule/Meet Info: We will be running in the division 1 races of the meet. 

• http://co.milesplit.com/meets/286284/info#.Wa6xMpN95-U

4:45 – Division 1 Boys A (Varsity, run 7)
4:48 – Division 1 Girls A (Varsity, run 7)

5:25 – Division 1 Boys B (JV, run 7)
5:28 – Division 1 Girls B (JV, run 7)

6:05 – Division 1 Boys C (Open, run unlimited)
6:11 – Division 1 Girls C (Open, run unlimited)

Team Dinner Details
Thursday September 7th- Team Dinner at Jenna Fitzsimmon's House at  5:30 ish
Address will be sent out via text on "Remind" (sign-up if you have not already)
 
Parents are welcome to stay for the dinner! 

Remember to bring your assigned item for 8-10 runners.  

• Keep it healthy.
• Label your dish and remind your athlete to bring your dish home.
• We have plenty of serving utensils so no need to send them. 
• Help clean up and a huge Thank You to Julia Chambers and her family.

 
Food Assignments:

• Juniors- Drinks or Desserts (Water or Chocolate Milk, no soda)
• Seniors- Fruit or Salad (No Veggie Trays Please, they don’t get eaten)
• Freshman Pasta Dishes (No Cold Deli Pasta Please, they don’t get eaten either)
• Sophomores - Protein (Meatballs, Sliders, Wings, Sloppy Joes, Chicken Tenders/Nuggets, Crock Pot BBQ)

Team Photos on Shutterfly 
Kelly O'Sullivan and Teresa Smith are taking on the Shutterfly account, now that Josh (and Kimmy) Romine have graduated from the program.  This is the picture sharing site we use as a team.  We invite and encourage any parent who enjoys taking pictures to do so, and to share them on our Vista page.   ALL parents  may view pictures from every meet and download directly from the site.  They can also create and order end of season albums.

For new families, you will need to request access to our team site before you can participate.  This is for the privacy of our runners and families.  You will be approved as soon as your email  is verified with the team roster. Here is the link to our Shutterfly site:  vistanation.shutterfly.com

We rely on parents  to take pictures of  different athletes throughout the season and upload their best shots to our Vista album. We want to include pictures of ALL athletes by the end of the season.  If you are taking pictures at the meets, please try to delete  blurry, distant or duplicate pictures before uploading.  If you do upload, please check to see if a meet album has already been created and upload your pictures there.  If you don't see a meet album yet, then go ahead and create one, following the format of other album titles.  

What works best in the albums:
* Close up racing shots 
* Group pictures after the race
* Team pictures (during awards, after with trophies)
* Pictures of parents, siblings and "fans"

 Thank you for taking the time to help document the season.  Please contact Kelly or Teresa with any questions whatsoever.     ​

Kelly: 720-670-6032   boskos@me.com
Teresa: 720-840-6335   smithrouse@msn.com

Vista Nation 2-Mile Results and Recap
Awesome job starting the season out on Friday! The home meet went much better than we anticipated, and your hard work over the summer is paying off. Keep working towards our TEAM goals and big things will happen this season! 

• Meet Results and Article

Arapahoe Warrior Invitational
When: Friday
Where: DeKoevend Park
Transportation:

• The bus leaves at 2:00 on Friday. You will be dismissed from class at 1:45. 
• All athletes competing are expected to be on the bus
• All athletes will need to arrange a ride home with their parents, or a teammate after the awards ceremony on Friday. There is no return bus. 

Meet Info, course maps, and schedules (link)
Post Race Qdoba:

• After the race the Qdoba near HRHS off of University is expecting us. All athletes and parents are welcome to join! Please bring money to eat. 

Line-ups: Will be announced at practice on Thursday.

Labor Day/Saturday Practice
We are doing something a little bit different this year over the 3 day Labor Day weekend. Our plan is to meet for practice at 7 a.m. on Saturday morning. Those that raced at Arapahoe will be doing a long run. Those that do not race will be doing a longer steady state run. If you are leaving town please arrange to leave with your family after practice Saturday morning. We will be finished by 8:30 a.m. 

For Monday, check the training document to see what your run is that day and get it in on your own. Or call a teammate up and run together. 

Training for the Week
Please email Coach Dalby for access to the plans if you are having issues logging in. 
August 28th-September 10th Training Plans (link)

Schedule for August 28th-Sept 4th
​Monday-MVHS 3 p.m.
Tuesday-MVHS 3 p.m.
Wednesday-Rocky Heights 3:20 p.m.
Thursday- 6:30 a.m. Run MVHS
                      -MVHS 3 p.m.
Friday-Arapahoe Warrior Invitational
            -Team Qdoba Dinner after Meet
Saturday- Redstone Park 7 a.m.
Sunday-See training schedule 
Monday-Labor Day (no School)
               -Run on your own (see schedule for run)

Team Dinner Details
Thursday August 31st- Team Dinner at Justin Lund's House at  5:30 ish
Address will be sent out via text on "Remind" (sign-up if you have not already)
 
Remember to bring your assigned item for 8-10 runners.  

• Keep it healthy.
• Label your dish and remind your athlete to bring your dish home.
• We have plenty of serving utensils so no need to send them. 
• Help clean up and a huge Thank You to Julia Chambers and her family.

 
Food Assignments:

• Seniors- Drinks or Desserts (Water or Chocolate Milk, no soda)
• Freshman- Fruit or Salad (No Veggie Trays Please, they don’t get eaten)
• Sophomores- Pasta Dishes (No Cold Deli Pasta Please, they don’t get eaten either)
• Juniors- Protein (Meatballs, Sliders, Wings, Sloppy Joes, Chicken Tenders/Nuggets, Crock Pot BBQ)

​​

Parent Meeting and Fundraising Info
Here is the info from the parent meeting in case you missed it.

• Team Handbook​
• Booster Club Memberships
• Grocery Card Fundraising
• 2017 NXRSW Arizona Trip Information
• 2017 XC Meet Schedule (Doc)
• Easy to Follow Nutrition Plan

Vista Nation XC 2-Mile Invitational and Parent Help
When: Friday, August 25th
Where: MVHS XC Course
Arrival: Be at MVHS no later than 4:00 p.m.
Meet Website/Results (link) 
Additional Meet Information (doc)
Teams: Vista, Rock Canyon, Peak-to-Peak, Palmer Ridge, Niwot, Dakota Ridge, Discovery Canyon, Denver South, Pomona, Silver Creek
Schedule: 
5:00                Boys Varsity 2-Mile (score top 5, run 10)                                
5:20                Girls Varsity 2-Mile (score top 5, run 10)
5:40                Boys Junior Varsity (score 5, run unlimited)
6:10                Girls Junior Varsity (score 5, run unlimited)
6:30                Awards
Course Map: vistanationinvitemap.pdf
Awards: The top 10 individuals in each race will receive medals.  Trophies will be given to the top team in each race 
Line-ups: Will be Announced at practice on Thursday

Parent Help: We will be in need of about 15 parents to help us out at the meet on Friday as course marshals to make sure the crowd stays off the course as runners come through. You will still be able to see the entire race. If you can help, please email Coach Dalby. There will be a short parent meeting at 4:30 on the track to organize our parent volunteers. 

Uniforms
Uniforms will be handed on at the following times this week. We  have to handout our returning varsity athletes uniforms first so that we can make sure we are in compliance with all CHSAA uniform rules. 

• Returning Varsity Letter Winners and seniors, Wednesday after practice
• Returning athletes and new runners, Thursday after practice

Team Dinner
Thursday August 24th- Team Dinner at Julia Chambers Home  5:30 ish
Address will be sent out via text on "Remind" (sign-up if you have not already)
 
Remember to bring your assigned item for 8-10 runners.  

• Keep it healthy.
• Label your dish and remind your athlete to bring your dish home.
• We have plenty of serving utensils so no need to send them. 
• Help clean up and a huge Thank You to Julia Chambers and her family.

 
Food Assignments:

• Freshmen- Drinks or Desserts (Water or Chocolate Milk, no soda)
• Sophomores- Fruit or Salad (No Veggie Trays Please, they don’t get eaten)
• Juniors- Pasta Dishes (No Cold Deli Pasta Please, they don’t get eaten either)
• Seniors- Protein (Meatballs, Sliders, Wings, Sloppy Joes, Chicken Tenders/Nuggets, Crock Pot BBQ)

Schedule for August -21st-27th
Monday-MVHS 3 p.m.
Tuesday-Writer's Vista Park (Off Mineral)
Wednesday-6 A.M. Run MVHS 
                        -MVHS 3 p.m.
Thursday- 6:30 a.m. Run MVHS
                      -MVHS 3 p.m.
Friday-Vista Nation XC 2-Mile Invitational 5 p.m
Saturday- Run to Denver
Sunday-See training schedule 

Training for the Week
Please email Coach Dalby for access to the plans if you are having issues logging in. 
August 14th-27th Training Plans (link)

Run-To-Denver on Saturday
On Saturday we will be doing our biannual Denver Breakfast Run! Afterwards we will head to Illegal Pete's on the 16th St Mall for breakfast burritos, and then take the Light Rail from Union Station back to Mineral Station next to Aspen Grove. Here are the details on the 4 runs to choose from:

• 14 Miles: Meet at Aspen Grove Panera at 6:30 a.m.
• 10 Miles: Meet at Centennial Park in Englewood at 7 a.m.(See address below)
• 7 Miles: Meet at Centennial Park at 7 a.m., and we will transport you down the trail so that you are running less distance.
• 4 Mile Run: Meet at Centennial Park at 7 a.m. and we will transport you down the trail so that you are running less distance. A coach or parent will pick you up 4 miles down the trail and drive you to REI to meet the team before breakfast. 

Who: Any HS Runner that wants to try, and run 14, 10, 7  or 4 miles, including freshman and new runners!
When: 6:30 A.M. If you are running from Aspen Grove. 7:00 a.m. if running from Centennial Park.
Bag/Gear Transport: You can load your stuff up in Dalby's car and he will transport it down to Denver for you.
Where:  Centennial Park
                  4630 S Decatur St
                  Englewood, CO 80110
Directions: 25 mins from MVHS. Go North on Santa Fe. Take a left on Union. The park  will be down on your right off of Union
Cost: $15 should cover the cost for breakfast and your light rail ticket. 
Parent Help:
We are looking for 2 to 3 parents to help us out on Friday to chaperone at REI/Illegal Pete's and to help drive runner's back from Mineral Station to Centennial Park once we return, if they need to get their cars. If you can help please email Coach Dalby. 

How Running is Like Baseball
I really like this article! I think it puts a lot of things in perspective on our training philosophy at Vista, and there are some great insights in here. In the spirt of always being a "student of the sport" here you go!
http://running.competitor.com/2013/11/training/how-running-is-like-baseball_90053

First Day of Practice Meeting Location
We will meet on the grassy area in front of Vista on Monday at 3:00 p.m. for our first offical practice of the season. 

Fall Cross Country Registration
The official CHSAA XC season begins on August 14th. Please make sure you have registered before that date to be able to participate in practices. 
www.vistagoldeneagles.org/pageshow2716332-winter-sports-registration

Team "Remind" Text List Communication
If you have not done so already, please sign-up for the team "Remind" communication list. Besides the blog, this is how I will communicate with the team most frequently. It is also the easiest way for me to be able to get a message to athletes and families when needed. See the attached document for directions on how to sign-up.
2017 MVHS XC Remind Instructions (pdf)

Pre-Season Parent Meeting
Our pre-season meeting is scheduled for Thursday, August 17th at 6 p.m. in the Commons. Athletes do not need to attend. Each family should have one parent in attendance at the meeting. 

Nike Cross Regionals Southwest
For those interested in this years trip to Casa Grande, Arizona for Nike Cross Regionals Southwest please read the information page below, and make sure you do the following.

1. Read over all trip information and expectations to be eligible for the trip.
2. Talk to Coach Dalby
3. Book your flights
4. Contact John Walton with your travel plans for both athletes and parents. 

http://www.vistanationxc.com/nxnsw.html

Schedule for August 14th-20th
Monday-MVHS 3 p.m. (meet on grass in front of Vista)
Tuesday-Freshman and New Runners MVHS 3 p.m.
                  -Everyone else Redstone Park 3:20 p.m.
Wednesday-MVHS 3 p.m.
Thursday- 6:30 a.m. Run MVHS if scheduled
                      -MVHS 3 p.m.
                     -6 p.m. Parent Meeting at MVHS 
Friday-Rocky Heights Middle School 3:20
Saturday- DeKoevend Park Lot off University 7 a.m.
                    -Bring $$$ for breakfast at Einstein's after
Sunday-See training schedule 

Training for August 14th-27th
Please email Coach Dalby for access to the plans if you are having issues logging in. 
August 14th-27th Training Plans (link)

Pre-Season Article in the Denver Post
For those that missed it there was a nice write-up about our team in the Denver post this week. Here is the link to the article. 
http://www.denverpost.com/2017/08/02/mountain-vista-cross-country-distance-powerhouse/

Fall Cross Country Registration
The official CHSAA XC season begins on August 14th. Please make sure you have registered before that date to be able to participate in practices. 
www.vistagoldeneagles.org/pageshow2716332-winter-sports-registration

Pre-Season Parent Meeting
Our pre-season meeting is scheduled for Thursday, August 17th at 6 p.m. in the Commons. Athletes do not need to attend. Each family should have one parent in attendance at the meeting. 

Team Dinner Sign-ups
Team Dinners are a great social event held the night before each XC race.  Students all bring their assigned food item and do a great job of cleaning up after themselves.  All you have to do as a host is open your home, backyard or basement to the team for a few hours.  If you are interested in hosting one of the team dinners, please email Kathy Shockley (Kathyshockley@centura.org) with your preferences for a date to host.  Thank you.

Nike Cross Regionals Southwest
For those interested in this years trip to Casa Grande, Arizona for Nike Cross Regionals Southwest please read the information page below, and make sure you do the following.

1. Read over all trip information and expectations to be eligible for the trip.
2. Talk to Coach Dalby
3. Book your flights
4. Contact John Walton with your travel plans for both athletes and parents. 

http://www.vistanationxc.com/nxnsw.html

Schedule for August 7th-13th
Monday-Writer's Vista Park 7 a.m.
Tuesday-MVHS  7 a.m.
Wednesday-MVHS 7 a.m.
                         -6 P.M. Run Chatfield State Park (Wadsworth and Chatfield Entrance)
Thursday-Redstone Park 7 a.m.
Friday-MVHS 3 p.m.
Saturday-Aspen Grove Panera Bread 7 a.m. 
                 -Bring $$$ for breakfast after
Sunday-On your own, or w/ a teammate

Training for July 31st-August 13th
Please email Coach Dalby for access to the plans if you are having issues logging in. 
July 31st-August 13th Training Plans (link)

Nike Cross Regionals Southwest
For those interested in this years trip to Casa Grande, Arizona for Nike Cross Regionals Southwest please read the information page below, and make sure you do the following.

1. Read over all trip information and expectations to be eligible for the trip.
2. Talk to Coach Dalby
3. Book your flights
4. Contact John Walton with your travel plans for both athletes and parents. 

http://www.vistanationxc.com/nxnsw.html

Tuesday Shoe Event at Runner's Roost
We are dong our "Spike Night" this year after our run this Tuesday morning. After our run at the Bluffs we will go over to Runner's Roost Lone Tree for shoe fittings and checking out new spikes. New Balance is hosting the event for us, and bringing breakfast for everyone. We will be the first team to have a spike event this season at Runner's Roost, so most spikes and shoes should be available before other teams start to pick over them. There will also be a discount on all shoes, and spikes for MVHS and MRMS athletes. 

Even if you are not buying shoes that day, come to the event, eat, and have fun with your teammates! 

Fall Cross Country Registration
The official CHSAA XC season begins on August 14th. Please make sure you have registered before that date to be able to participate in practices. 
www.vistagoldeneagles.org/pageshow2716332-winter-sports-registration

Team Dinner Sign-ups
Team Dinners are a great social event held the night before each XC race.  Students all bring their assigned food item and do a great job of cleaning up after themselves.  All you have to do as a host is open your home, backyard or basement to the team for a few hours.  If you are interested in hosting one of the team dinners, please email Kathy Shockley (Kathyshockley@centura.org) with your preferences for a date to host.  Thank you.

Schedule for July 31st-August 6th
Monday-Redstone Park 7 a.m.
Tuesday-The Bluffs Regional Park 7 a.m.
                 -Spike Event/Breakfast at Runner's Roost  Lone Tree after run at 9 a.m.
Wednesday-MVHS 7 a.m.
                        -6 P.M. Run From Jamba Juice
Thursday-East/West Trail Lot on Daniel's Park 7 a.m. 
Friday-MVHS 7 a.m.
Saturday-DeKoevend Park 7 a.m. 
                  -Einstein's Bagels After Run, bring $$$ to eat
Sunday-On your own, or w/ a teammate

Training for July 31st-August 13th
Please email Coach Dalby for access to the plans if you are having issues logging in. 
July 31st-August 13th Training Plans (link)

Preliminary Nike Cross Regionals Arizona Trip
Attached is the tentative itinerary for the Nike Cross Regionals Trip to Arizona in November. Please be on the lookout later this week for a more detailed blog post about the trip. Our plan is to take as many hardworking athletes on the team that would like to go as possible.  

Before booking flights for the trip, please have a quick individual conversation with coach Dalby about the trip. 

• 2017 Nike Cross Regionals Southwest Itinerary
• NXRSW Website 

Gear Orders for the Fall
Gear orders for the fall are now available through Denver Athletic. The deadline to order is Sunday, July 30th by midnight. You will not be able to take advantage of the early gear order after this time. There will be a second opportunity to order in August, but that gear will not be in until the end of September if you order at that time. By ordering now, you should receive your gear before the Liberty Bell Invitational. 
Website: https://mountainvistaxc17.itemorder.com/

What Gear Should I Order?
We would like all athletes, and parents, to have a neon green Vista Nation XC T-Shirt. Everything else is optional to order. Here are a few things to know about available gear:

• Neon Green Vista Nation Shirts: This is our standard shirt and one that every member of the team, including parents, should have. It is what we wear at every meet. Either the cotton shirt, or the performance  shirt are fine to order. 

• Pirate Jersey and Shorts: This is our official "Vista Nation XC" Club uniform, and what we wear in Arizona for NXR. If you plan on going on the NXR trip, I suggest purchasing one. We will have a few extras on hand for the championship race to loan out in AZ if needed, but not for the open races. 

• Adidas Warm-Ups: We are giving everyone on the team the opportunity to purchase your warm-ups. Warm-up tops, and pants are optional.

• Additional Apparel: Hats, bags, additional T-Shirts, etc. are all available for purchase, but not required. 

2017 XC Meet Schedule
Please view the link below to view the 2017 meet schedule. 
2017 Vista XC Meet Schedule (link)

Schedule for July 23rd-29th
Monday-MVHS 7 a.m.
Tuesday-Redstone Park 7 a.m.
Wednesday-Rocky Heights MS 7 a.m.
                        -Cold Stone Aspen Grove 6 p.m.
Thursday-Writer's Vista Park 7 a.m. 
Friday-MVHS 7 a.m.
              -Einstein Bagels after run, bring $$$ to eat
Saturday-Waterton Canyon 7 a.m. 
Sunday-On your own, or w/ a teammate

Training for July 17th-30th
Please email Coach Dalby for access to the plans if you are having issues logging in. 
July 17th-30th Training Plans (link)

Tempo running has become one of the staples of our program here at Mountain Vista over the years. When added as part of the "process" tempos can help you make huge gains when done right. But what the heck are they, and how do you run one? Here is a quick and simple guide to help you out as we start to include tempo runs into your training this week. 

Why do we do tempo runs and workouts?
The short version of why we do tempos, they help you to run faster paces for longer periods of time. For example, Lets say you can currently run 5 mins and 30 seconds for 2 miles (an 11:00 minute 2-Mile). If we start correctly doing tempos they will help you to hopefully reach a point where you can extend that 5:30 pace for a full 3 miles/5K. That's why we tempo! 

How do you run a tempo run or workout? 
A tempo run is not a "race". A typical mistake that I see athletes make is that they either:

• Go out too hard at the start of a tempo run -or-
• Run the entire effort too hard, treating it like a race

To avoid these mistakes athletes can successfully learn how to do a tempo run by feel. Try these tips when learning how to tempo run this summer. 

• Run a pace that feels comfortably hard. At the end of the run you are exhausted, but could continue to run another mile or two at the same pace if needed. 
• Start more conservatively than you think is needed
• Pay attention to your breathing rate by saying a short sentence out-loud to yourself. Something like, "I love tempo running", or "Vista Nation Cross Country". If you can say the sentence without needing to take a breath until the last word you are running the correct effort. If you are gasping for air to say the sentence from the start back off from the pace a little.
• If you feel yourself going over the edge (too fast or into race mode) slowdown and jog for 1-2 minutes. Start back up again at tempo effort until you finish your assigned number of minutes. This will make sure you are really doing a tempo effort, and an all out race. 

Tempo Running For the Super Runner Nerd!
If you want more insight into tempo running (why and how) this article is helpful. It's only for the most hardcore of running nerds to read.
http://www.runnersworld.com/workouts/workouts-to-improve-lactate-clearing-rates
​
Practice This Week If Not Camping
We will continue to have practice this week on Thursday and Friday, even if you are not camping. This is for both the middle school camps and high school camps. Coaches Estell, Sprafke, Palmer, and Lowell will meet you on these mornings. See schedule for practice locations. 

Camping Trip Information
What: 8th Annual Vista Nation XC High Altitude Camping Trip
Who: Any member of Vista Nation XC who has registered for summer conditioning, and has been a consistent member of our mourning workouts. 
When: July 19th-21st
Where: Golden Gate Canyon State Park (1 hour from MVHS)
​cpw.state.co.us/placestogo/parks/GoldenGateCanyon
Cost: $25 to cover the cost of food for the camping trip. Athletes are responsible for paying their own way into the park if you are driving (carpool and chip in!). Parent drivers are encouraged. 
Campsite: Rifleman Phillips Group Campground (this is different from last year)
Arrival: Between 4 and 5 p.m. on July 19th
Leaving: Between 9 a.m. and 10 a.m. on July 21st
Tents: Athletes are responsible for either bringing their own tent, or making arrangements with another teammate to stay in their tent. 
Transportation: Parents can drop athletes off at Rifleman Phillips Campground, or you can carpool up to Golden Gate Canyon. Athletes that drive will not be allowed to leave the park in their cars from Wednesday night to Friday morning. 
Parent Help: We will be in need of parent help Wednesday and Thursday night. Mostly with grilling out. You do not have to camp, unless you want to! If you are willing to come up either night please let Coach Dalby know. 

Schedule for July 17th-23rd
Monday-MVHS 7 a.m.
Tuesday-Redstone Park (Tempo Run) 7 a.m.
                -Evening Run From Jamba Juice in Town Center 6 p.m.
Wednesday-MVHS 7 a.m.
Thursday-MVHS 7 a.m. 
Friday-East/West Trail Lot on Daniel's Park Rd 7 a.m.
Saturday-On your own, or w/ a teammate
Sunday-On your own, or w/ a teammate

Training for July 17th-30th
Please email Coach Dalby for access to the plans if you are having issues logging in. 
July 17th-30th Training Plans (link)