2017 Vista Nation XC Goals
We had really great goal setting meetings this past week as a TEAM! I am really excited about the challenges that we are going after this year, and where our hard work will take us. The kinds of goals we have set for the next 6 months will be difficult to achieve, but possible if the entire TEAM follows the process. Remember, the process is more important than the goal. We can achieve the things we talked about at the goal setting meetings, but it will require a lot of commitment including taking care of the little things that will get us there this season.

Keep an eye out for an email later this week with our TEAM goals typed up for everyone.

Why Iron Matters for Distance Runners
I am going to reuse a few blog posts this week, and next, about an issue that is very important for distance runners. That issue is the importance of iron/ferritin levels for distance. 

Our coaching staff has nearly 100 years of combined experience in distance running, both as athletes and as a coaches. Every season there is one issue that we see time and time again with distance runners regardless of age, sex, or number of miles you are running. That issue is anemia, or being iron deficient.

Below I have posted 2 articles related to the subject that I would like every family, both parents and athletes, to read. Educating yourself on these issues is very important. Here are a few things every family should be thinking about in regards to iron levels:

• Get your ferritin levels tested 2-3 times a year by your medical provider, and know your numbers. The off-season is the best time to get your levels checked. 
• Set a goal for yourself to get your ferritin levels to at least 30. 40-50 is better, and gives you a nice surplus of iron. 
• If your ferritin is under 20, you are most likely not going to be able to perform at your best as a distance runner. 
• Consider an iron supplement, and talk to your medical provider about how much you either should, or should not be taking. 
• Educate yourself on what iron does for you as a runner, and how it can hurt when you are lacking (see articles below)

The following 2 Runner's World Articles do a really nice job explaining in detail the importance of iron/ferritin for runners, and all things related to it. Again, it is very important that all families educate themselves on these issues, and that you get your levels checked this off-season.

1. Are Your Ferritin Levels Up to Speed? Top Coaches Take Tests for Iron Seriously 
2. Ironing Out the Details: Know the facts about ferritin and iron before deciding to supplement

I will post more info next week about this issue, and ways to make sure your iron levels are up in a safe, and easy manner. 
​
Schedule for June 19th-25th​
Monday-Bluffs Regional Park 7 a.m.
Tuesday-MVHS 7 a.m.
Wednesday-Redstone Park 7 a.m.
Thursday-MVHS 7 a.m.
Friday- MVHS 7 a.m.
​             -Bring $$$ for breakfast after the run for Einstein Bagel at Broadway and HR Parkway. 
Saturday-On your own, or w/ a teammate
Sunday-On your own, or w/ a teammate

Training for June 19th-July 2nd
Here is the training document for the next 2 weeks. I am working on assigning athletes to a training plan this week. If you do not already know which plan you should be following please come ask a coach. 
June 19th-July 2nd Training Plans (link)

Great start to our summer running last week! We are now up to 167 athletes that are out participating with us. Easily our largest summer group yet! With 167 running right now there is a lot of potential to achieve some big things in the fall. Here are a few tips to help you out during the summer to make the most of  your training when you are away from practice.

• Taking Care of the Little Things: The miles and workouts we do at practice are important, but equally as important is taking care of yourself the other 22 hours of the day when you are away from practice. This usually comes down to 3 simple things: Sleep, Hydration, and Nutrition. 
• Sleep: Athletes get better at rest, and you will break your body down at practice each day. The time to get better from those runs will be when you are recovering between practices. The most valuable time to recover and make your body stronger is when you are sleeping. Aim for 8 to 10 hours of sleep every night and you will see a big difference in your running. Naps are okay, but there is not substitute for a solid 8 to 10 hours of sleep each night for those looking to be at their best this summer/fall. 
• Hydration: Drink lots of water! Staying hydrated throughout the day will allow your body to perform at a much higher level at practice. Our advice, drink three to four 32 oz Nalgene bottles of water spaced out through the day to stay hydrated. Sports drinks and juice tend to have too much sugar. Stick to those types of drinks only in moderation. 
• Nutrition: What you eat is the fuel that makes your body run each day. Think of your body like a Formula One race car. You wouldn't put cheap gasoline in a race car, so don't put cheap gas in your tank! Eat lots of meats, vegetables, fruit, and whole grains to fuel up. Stay away from an excessive amount of fast food, soda, sugar, and other things that will not fuel you up. Simple rule-of-thumb when it comes to eating the "fun things" in life..."All Things in Moderation".
• Consistency and Other Keys to Success This Summer (link). Read last weeks blog post for other tips about how you can improve with your running/training this summer while you are at practice each day. 

Buying Quality Running Shoes
If you do not have a quality pair of running shoes please get a pair. The wrong shoes, or shoes that are too old, are typically the main reason for injury that we see. Your best option is to go to Boulder Running Company in Greenwood Village, or Runner's Roost in Lone Tree off Lincoln. Both will do a full gate analysis for you to make sure you are properly fitted for running shoes, and as a Mountain Vista HS athlete you will also receive 15 to 20% off your purchase. 

As a rule of thumb, your shoes should be changed out in the following situations:

• You have had them for a full season (winter track, spring track, summer XC, or fall XC)
• You have been running on them for 3 full months.
• They have between 400-500 miles on them (Even if the shoe looks fine, change it out at this point). 

Goal Setting BBQ's
Our goal setting BBQ's are on Tuesday and Wednesday this week. Both goal setting meetings are for all high school members of the TEAM including the incoming freshman. 

• Boys Goal Setting Meeting: Tuesday, June 13th at 5-8 p.m. @ Aaron Hart's house. Email will be sent w/ address on Monday.
• Girl's Goal Setting Meeting: Wednesday, June 14th at 5-8 p.m. @ Becca Walton's house. Email will be sent w/ address on Monday. 

The goal setting meetings are for every member of the TEAM to attend that can make it, and something I consider to be the most important TEAM meeting of the entire year. It sets a purpose for our training this summer, and allows us to set a focus for the season.

What to bring w/ you to the BBQ

• Freshman: Bring water or lemonade for 4
• Sophomores: Salad and dressing for 4
• Jrs: Bring a side dish for 4
• Srs: Dessert for 4
• Coaches: Meat, buns, paper goods

Schedule for June 12th-18th
Monday-MVHS 7 a.m.
Tuesday-East/West Trail Lot on Daniels Park Rd 7 a.m.
                 -Boys Goal Setting BBQ 5-8 p.m.
Wednesday-MVHS 7 a.m.
                 -Girls Goal Setting BBQ 5-8 p.m.
Thursday-MVHS 7 a.m.
Friday- DeKoevend Park (University Lot) 7 a.m.
            -Einstein Bagels for breakfast after (Bring $$$)
Saturday-Breakfast Run From Coach Finger's House 8 a.m. (High Schoolers Only)
Sunday-Run on your own, or w/ a teammate

Summer Training Document
Every week I will post the upcoming week's training (no more than 2 weeks at a time). Please access the following Google Document with your DCSD login to view. If you ever have to miss a practice here is where you can go to see what runs you can be doing on your own. Parents that would like to view the training document simply need to request access from Coach Dalby on the link. 
2017 Summer Training Document (link)

Here we go again! Time for another summer of running together as we prep for the fall XC season. There are currently 150 runners signed up that are taking part! Below are a few things to get us started for week #1.

Consistency and Other Key's to Success this Summer
This is info from a previous blog post, but there is great advice here. In the spirit of becoming a "student of the sport" these articles do a really nice job of explaining how a high school XC athlete can make the most out of their summer off-season, and help you reach your full potential in the fall. 

• From Zero to Varsity: A Beginners Guide to Training for Cross Country
• Summer Training for HS Runners
• 10 Tips for Making Varsity Cross Country: Pathways to Excellence for JV Runners Seeking to Move Up 

The advice I will add on to these articles is to be consistent with your training. Championships in the fall are made by the training you do in the months of June, July, and August. This is why we choose to meet as an entire TEAM all summer long. It's a chance for us to get together, have fun, and work hard towards things that most other teams will not be willing to do. It's a sacrifice for sure, but if you stay consistent to running with your teammates everyday, and following your training plan at the times when you are out-of-town this summer, then you will be in for an amazing fall season that puts us far ahead of the competition that is not willing to do the same. 

 Logging Your Summer Miles
 As a distance runner, it is important to be accountable to your own training. This is where running logs come into play. By logging your miles everyday in the same consistent place you are able to track and see how much you are doing. Here are a few additional reasons to be logging your miles each day:

• To know how much you are training each week/month/season
• To show progress in your training
• To make sure you are not over doing it in training
• Use with coaches to make sure your training is on track
• As a way to measure progress towards your individual and TEAM goals
• To compare from one season to the next, and to show improvement
• If an injury occurs, it can help to go back and look at your log to see if a problem can be identified.

There are a lot of ways you can be logging your summer miles. Amazon has a lot of great running logs for purchase, and there are also some cool online running logs that you can use. Or go old school and buy a $1 spiral notebook to keep track of your daily progress. 

• Old school $1 notebook. You can write down additional info such as pace, terrain, weather, how you felt, exact workouts, splits on intervals and reps, nutrition, hydration, sleep, etc. 
• Buy a running log like this one for about $10: 2017 Running Log from Amazon
• There are some pretty savvy apps out there as well that you can be using: 27 Apps Every Runner Should Know About (link)

Goal Setting BBQ's
Our goal setting BBQ's are on Tuesday and Wednesday this week. Both goal setting meetings are for all high school members of the TEAM including the incoming freshman. 

• Girls Goal Setting Meeting: Wednesday, June 14th from 5:00-8:00 p.m. @ the Walton's house. Email will be sent w/ address
• Boys Goal Setting Meeting: Tuesday, June 13th 5:00-8:00 p.m. Location TBD. Email will be sent w/ address and location. 

The goal setting meetings are for every member of the TEAM to attend that can make it, and something I consider to be the most important TEAM meeting of the entire year. It sets a purpose for our training this summer, and allows us to set a focus for the season.

Summer Training Document
Every week I will post the upcoming week's training (no more than 2 weeks at a time). Please access the following Google Document with your DCSD login to view. If you ever have to miss a practice here is where you can go to see what runs you can be doing on your own. Parents that would like to view the training document simply need to request access from Coach Dalby on the link. 
2017 Summer Training Document

Schedule for June 5th-11th
Monday-MVHS 7 a.m.
Tuesday-MVHS 7 a.m.
Wednesday-Redstone Park 7 a.m.
Thursday-MVHS 7 a.m.
Friday- Rocky Heights MS 7 a.m. (popsicle run!)
Saturday-Run on your own, or w/ a teammate
Sunday-Run on your own, or w/ a teammate

Congrats to all of our state qualifiers! 19 kids will be representing Mountain Vista in 25 different events. This is our biggest team ever heading to the state championship. 

A quick update on the weather. CHSAA will do everything they can to make sure the meet goes off as scheduled. However, if the meet were to be moved CHSAA's policy is this.

• If a championships event (any sport) is postponed, it moves to the next available date the facility is available.
• Sunday is an option for play of state championship events if necessary. 

As of right now everything is on as normal. If CHSAA releases any news I will let you know, but for now plan on competing at your normal scheduled time. 

Boys
Tristan Smith (200m, 4x400)
Caden Foster (800, 4x400, 4x800)
Josh Romine (1600, 3200, 4x800)
Carter Dillon (1600, 3200, 4x800)
Jacob Hansen (110 Hurdles)
Sheldon Hafner (4x400)
Ethan Rouse (4x800)
David Cozad (4x400)

Girls
Sara O'Sullivan (1600, 3200, 4x800)
Jenna Fitzsimmons (1600, 3200, 4x800)
Caroline Eck (1600, 3200, 4x800)
Mauren Fitzsimmons (4x800)
Kara Lucyk (100 Hurdles, 300 Hurdles, Long Jump, 4x400)
Madison Easton (4x400)
Kami Grammerstorf (4x200, Sprint Medley)
Abby Walz (4x400, Sprint Med, 4x200)
Sydney Trichler (4x400, Triple Jump, Sprint Med, 4x200)
Lauren Weaver (4x200, Sprint Med)
Emma Smith (High Jump)

Heat Sheets (link)
http://chsaanow.com/2017-05-15/state-track-and-field-boys-and-girls-heat-sheets-2017/

Official Time Schedule
http://www2.chsaa.org/sports/track/pdf/2017/2017%20Time%20Schedule.pdf

Events for Mountain Vista HS
Please double check these with the official schedule!
Thursday
8:30 a.m. Girls Triple Jump
8:45 a.m. Girls Sprint Medley Prelims
10:10 a.m. Girls 4x200 Prelims
10:35 a.m. Girls 100 Hurdles Prelims
10:45 a.m. Boys 110 Hurdles Prelims
11:00 a.m. Girls High Jump
12:05 p.m. Girls 4x800 Finals
12:20 p.m. Boys 4x800 Finals
1:00 p.m. Boys 200 Prelims 

Friday
8:20 Girls 3200 Final
8:40 Boys 3200 Final
10:55 Girls 300 Hurdles Prelims
12:00 Sprint Med Finals
1:00 Boys 800 Finals
1:45 Girls 4x200 Finals
2:00 Girls Long Jump
3:40 Girls 4x400 Prelims
3:53 Boys 4x400 Prelims

Saturday
9:33 Girls 100 Hurdles Finals
9:53 Boys 110 Hurdles Finals
12:50 Girls 1600 Finals 
1:00 Boys 1600 Finals
1:22 Boys 200 Finals
2:03 Girls 300 Hurdles Finals
4:40 Girls 4x400 Finals 
4:48 Boys 4x400 Finals

State Meet Info
When: Thursday, Friday, Saturday
Where: Jefferson County Stadium (6th and Kipling)
Out-of-Class: Athletes participating in the state championships are dismissed from class on Thursday and Friday. 
Transportation: Please provide your own ride to the meet
Meet Schedule and Information (link)

State Meet Info
When: Thursday, Friday, Saturday
Where: Jefferson County Stadium (6th and Kipling)
Out-of-Class: Athletes participating in the state championships are dismissed from class on Thursday and Friday. 
Transportation: Please provide your own ride to the meet
Meet Schedule and Information (link)
Heat Sheets will be posted here once available 

Uniform Turn-In Day
When: Monday, May 15th @ 3:10
Where: MVHS Track Shed
Seniors: Seniors that do not turn in their uniform on time, or pay the missing uniform fine, will not be able to walk at graduation. Please make sure uniforms are in to avoid any issues. 
Uniform Fines: Athletes that do not turn in their uniform will be fined with the athletic office $100 per uniform. Please turn your uniforms in on time to avoid fines. 

End of Season Banquet 
Wednesday, May 24th at 6:00 p.m.
MVHS Commons
All Track & Field athletes and their families are welcome!

We will have a pizza, sub sandwiches, dessert and chocolate fondue (thank you, Hafners!).  We have over 100 athletes, so we'd like all athletes to sign up to bring something (feel free to sign up for more than one thing).  The sign-up link is below.  

Please RSVP (even if you can't make it)!  An accurate headcount helps us with table set up and food/drink amounts (I keep an eye on the headcount and make food adjustments as we get closer to the event).   Please read through the sign up information carefully for drop off times and serving sizes. Sign up sooner than later!  Early bird gets the easy stuff like paper goods and cookies.  Wait to the last minute and you might be cutting up a pineapple at 5:00 on May 24th!

Sign Up Genius: http://www.signupgenius.com/go/60b0c4ea4aa2ca57-vista4

Schedule for May 8th-14th
Monday-MVHS 3:10
Tuesday- Redstone Park 3:20
Wednesday-MVHS 3:10
Thursday-League Champs Day 1
                    -MVHS 3:10 if not racing
Friday- League Champs Day 1 if Rescheduled
               -MVHS 3:10 if not racing
Saturday-League Relays Day 2
Sunday-On your own/Optional ​

Continental League Information
When: Thursday and Saturday (flex-day Friday)
Make-Up Date: Friday is the flex-day if the weather does not cooperate on Thursday. A decision will be made by the League on Tuesday about moving the meet. 
Where: Echo Park Stadium
Transportation: Please provide your own ride to the meet after school on Thursday. There is no bus to the meet.
Meet Info and schedule (doc)

Uniform Turn-In Day
When: Monday, May 15th @ 3:10
Where: MVHS Track Shed
Seniors: Seniors that do not turn in their uniform on time, or pay the missing uniform fine, will not be able to walk at graduation. Please make sure uniforms are in to avoid any issues. 
Uniform Fines: Athletes that do not turn in their uniform will be fined with the athletic office $100 per uniform. Please turn your uniforms in on time to avoid fines. 

End of Season Banquet 
When: Wednesday, May 24th @ 6:00 p.m.
Where: MVHS Commons
More information will be out on the banquet in the next week

League Line-ups
https://docs.google.com/spreadsheets/d/11tdqbk-p0pSS31R5YGsjIRDLoAYwTTqGC_7YGomMbF8/edit#gid=12

Distance Runners Training for May 8th-14th
https://docs.google.com/document/d/16eorVxPgmqP54XgwxqyRZay7qJR6_69p1eNqyE7qeaQ/edit

Community Service Opportunity 
If you are interested in community service hours Kimmy Romine needs help on Saturday, May 13th from 7 a.m. to noon working the Mother's Day 5K. Please email Kimmy for details. kcromine@alumni.stanford.edu 

Lots going on again this week. I've also posted some end of the season info that everyone needs to be aware of as well. Please take a look. 

Uniform Turn-In Day
When: Monday, May 15th @ 3:10
Where: MVHS Track Shed
Seniors: Seniors that do not turn in their uniform on time, or pay the missing uniform fine, will not be able to walk at graduation. Please make sure uniforms are in to avoid any issues. 
Uniform Fines: Athletes that do not turn in their uniform will be fined with the athletic office $100 per uniform. Please turn your uniforms in on time to avoid fines. 

End of Season Banquet 
When: Wednesday, May 24th @ 6:00 p.m.
Where: MVHS Commons
More information will be out on the banquet in the next few weeks. 

Schedule for May 1st-7th
Monday-MVHS 3:10
Tuesday-MVHS 3:10
Wednesday-6 a.m. Morning Run
                         -Rocky Heights 3:20
                         -Frosh/Soph Champs
Thursday-6:30 a.m. Morning Run
                    -MVHS 3:10
Friday- MVHS 3:10
Saturday-Cherry Creek Invitational
             -Highlands Ranch Memorial Invite
Sunday-On your own/Optional

Line-ups for May 1st-7th
https://docs.google.com/spreadsheets/d/1B0MLXBdWrohXAsj0CCw8VTL87E7tDCzKrWSXZM382xg/edit?usp=sharing
​
Frosh/Soph League Championships
When: Wednesday, May 3rd starting at 2:30
Where: Echo Park Stadium in Parker
Meet Information (Doc)
Transportation: There is a oneway bus to the meet leaving Vista at 12:45. Athletes that are driving to the meet must tell Coach Dalby in advance. 
Out-Of-Class: 12:30

Cherry Creek Invitational
When: Saturday, May 6th starting at 8 a.m.
Where: Cherry Creek HS
Meet Info (doc)

Highlands Ranch Memorial Invite
When: Saturday, May 6th starting at 9:15
Where: Echo Park Stadium in Parker
Meet Info (doc)

Distance Runners Training May 1st-7th
https://docs.google.com/document/d/16eorVxPgmqP54XgwxqyRZay7qJR6_69p1eNqyE7qeaQ/edit

Lots on the schedule this week. Please know what's going on. 

Schedule for April 24th-30th
Monday-MVHS 3:10
                -Stutler Bowl Invitational 
Tuesday-DeKoevend Park 3:20 (Distance Runners)
                  -MVHS 3:10 (Sprinter, Throwers, Jumpers)
Wednesday-6 a.m. Morning Run
                         -MVHS 3:10
Thursday-6:30 a.m. Morning Run
                    -MVHS 3:10
    -JV League Championships 3:30 @ HRHS
Friday- MVHS 3:10
Saturday-8 a.m. practice
Sunday-On your own

Lineups For JV Champs and Grandview
https://docs.google.com/spreadsheets/d/16bsrf_soQMRHqEn0Cc0m5iJFKUK5Rk_6v7mOR2a6ick/edit?usp=sharing

Continental League JV Championships
When: Thursday
Where: Highlands Ranch HS
Transportation: Please provide your own ride to HRHS on Wed. You will be dismissed at 2:00.
Order of Events (pdf)

5A Rankings
Here are the current 5A rankings for the state as of this weekend, along with what it took to qualify for state last year.

• Girls 5A Rankings
• Boys 5A Rankings
• What it took to qualify for state in 2016 

MD/Distance Workouts for April 24th-April 30th
https://docs.google.com/document/d/16eorVxPgmqP54XgwxqyRZay7qJR6_69p1eNqyE7qeaQ/edit?usp=sharing

Schedule for April 17th-23rd
Monday-MVHS 3:10
Tuesday-Writer's Vista Park 3:20
Wednesday-6 a.m. Morning Run
                         -MVHS 3:10
Thursday-MVHS 3:10
                    -JV Meet 3:30 @ Littleton HS
Friday- MVHS 8 a.m. Practice
       Stutler Bowl Invitational @ Cherry Creek HS
Saturday-On your own
Sunday-On your own

Littleton JV 
When: Thursday @ 3:30
Where: Littleton HS
Out-of-Class: 1:30
Transportation: There is a oneway bus to Littleton HS. Pleas arrange your own ride home after the meet. If driving yourself please communicate with either Coach Dalby of Coach Kunz. 
Order of Events (pdf)

Stutler Bowl Twilight 
When: Friday
Where: Cherry Creek HS
Transportation: Please provide your own ride to and from the meet. All athletes should be at Stutler Bowl by 2:45 p.m.
Meet Information (doc)
Meet Records (doc)
Live Streaming: Only on MileSplit.com 

Line-ups for this week
https://docs.google.com/spreadsheets/d/1JKFpmUPCz-ev_2xJV0tX2tRsk8AzpmD8MBuRLXcozOY/edit#gid=1978332609

​5A Rankings
Here are the current 5A rankings for the state as of this weekend, along with what it took to qualify for state last year.

• Girls 5A Rankings
• Boys 5A Rankings
• What it took to qualify for state in 2016 

MD/Distance Workouts for April 10th-23rd
https://docs.google.com/document/d/16eorVxPgmqP54XgwxqyRZay7qJR6_69p1eNqyE7qeaQ/edit?usp=sharing