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Vista Nation Team Blog

The purpose of this blog is for the coaching staff to be able to communicate with athletes, parents, and fans about all thing MVHS cross country and track.

email coach dalby

December 2nd-8th

12/1/2024

 
Picture
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. 
  • 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)

November 25th-December 1st: Thanksgiving Break

11/24/2024

 
Picture
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. 
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. 
  • 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)

November 18th-24th: NXRSW

11/17/2024

 
Picture
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

 
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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
  • Trip Overview and Eligibility Requirements
  • Tentative Trip Itinerary
  • NXRSW Event Website 

November 4th-10th

11/4/2024

 
Picture
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
  • Trip Overview and Eligibility Requirements
  • Tentative Trip Itinerary
  • NXRSW Event Website 

​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

 
Picture
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)
  • 2024 Milesplit Info and Live Feed
  • 2024 State Meet Information 
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

 
Picture
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. 
  • Current List of Confirmed Registered Athletes
  • Trip Overview and Eligibility Requirements
  • Tentative Trip Itinerary

​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 14th-20th: League Championships and Fall Break

10/13/2024

 
Picture
Fall Break Practices
Practices during Fall Break from October 14th-19th will be from 8 a.m. to 10 a.m. Please plan accordingly. Those athletes that are "doubling" this week will do so on their own or w/ a teammate. See Final Surge for details. 

October 14th-20th
Mon: Redstone Park @ 8 a.m.
Tue: MVHS @ 8 a.m. (Coach Boele is Here Today)
Wed:  League Meet at Ponderosa HS @ 7 a.m.
Thur: MVHS @ 8 a.m.
              P.M. Double on your own or w/ a teammate
Fri: Writer's Vista Park @ 8 a.m.
Sat: DeKoevend Park
          P.M. Double on your own or w/ a teammate
Sun: On your own or w/ a teammate 
​
Continental League Meet 
When: Saturday, October 16th
Where: Ponderosa HS
Arrival Time: Please be at the meet no later than 7 a.m. on Wednesday
Meet Information and Time Schedule
Course Map
MVHS Race Line-ups

Continental League XC Championship Volunteers
This week MVHS will be hosting the Continental League XC Championship at Ponderosa HS. We are in need of approximately 20 volunteers to be out on the course that day as course marshals from 7:30 to 11:30. 

If you and your family are able to help please fill out the form below. You will be able to watch all of the races while monitoring the course. Thank you in advance for your help!​
  • Continental League XC Volunteer Form
Volunteers will meet coach Rouse by the starting line at 7:30 a.m. on Wednesday morning to recieve their worker assignments. 

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)

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. 
  • Current List of Confirmed Registered Athletes
  • Trip Overview and Eligibility Requirements
  • Tentative Trip Itinerary

October 7th-13th: Elementary School Race

10/6/2024

 
Picture
Continental League XC Championship Volunteers
Next week we will be hosting the Continental League XC Championship at Ponderosa HS. We are in need of approximately 20 volunteers to be out on the course that day as course marshals from 7:30 to 11:30. 

If you and your family are able to help please fill out the form below. You will be able to watch all of the races while monitoring the course. Thank you in advance for your help!​
  • Continental League XC Volunteer Form

Pat Patten Invitational Recap
  • 2024 Meet Recap, Pictures, Video, Etc. 

October 7th-13th
Mon: Grigs Road Pavilion @ 3:20 p.m.
Tue: Morning Run: MVHS @ 6 a.m.
           MVHS @ 3 p.m. (Coach Boele is Here Today)
Wed:  Redstone Park @ 3:20 p.m.
Thur: Morning Run: MVHS @ 6 a.m.
​            MVHS @ 3 p.m.
Fri: County Line Trailhead @ 3:20 p.m.
Sat: MVHS @ 7 a.m. 
Sun: On your own or w/ a teammate

Fall Break Practice Update
Practices during Fall Break from October 14th-19th will be from 8 a.m. to 10 a.m. Please plan accordingly. 

Elementary School XC Race
We are hosting our "Annual Vista Nation Elementary Race"! Thank you Sarah Bolthouse for helping with this years race. This is a great community service opportunity for our team and a chance for our athletes to be involved in the HR community. We are asking all members of Vista Nation to be present to help with the event after practice on Tuesday, October 8th. Community service hours will be provided. 
  • Race Day- Tuesday, October 8th
  • Time 4:30-6:30
  • Meet Information and Webpage

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)​​

September 30th-October 6th: Pat Patten Invitational

9/28/2024

 
Picture
Sept 30th-Oct 6th
Mon: DeKoevend Park @ 3:20 p.m.
Tue: Morning Run: MVHS @ 6 a.m.
           MVHS @ 3 p.m. (Coach Boele is Here Today)
Wed:  Writer's Vista @ 3:20 p.m.
Thur: Morning Run: MVHS @ 6 a.m.
​            MVHS @ 3 p.m.
Fri: MVHS @ 3 p.m.
Sat: Pat Patten Invitational 
Sun: On your own or w/ a teammate 

Dave Sanders/Columbine Results
  • Results, Pictures, Videos, Etc. ​

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)

Pat Patten Invitational 
When: Saturday, October 5th
Where: Viele Lake XC Course (Near Fairview HS in Boulder)
Who: All MVHS athletes will be racing at Pat Patten this week. 
Transportation: Athletes should provide their own transportation to and from the meet.
Arrival Time: 8 a.m.
Course Map
2024 Meet Information and Race Schedule
Race Line-ups (Link)
All Vista Nation XC Athletes will have the opportunity to race this week. Race Line-ups for the week will be given to the team Thursday at practice. 
  • 9:30-Boys Varsity: Score 5, Run 9 ​
  • 10:00-Girls Varsity: Score 5, Run 9  
  • 10:30-Boys JV/Open: Score 5, Run Unlimited 
    • ​All MVHS athletes not racing in the varsity division
  • 11:05-Girls JV/Open: Score 5, Run Unlimited 
    • All MVHS athletes not racing in the varsity division
  • 11:45-Awards 
  • 12:00-Team Meeting
 
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