Schedule: January 20th-26th
Monday-On Your Own
Tuesday- Redstone Park 3:20
Wednesday-Morning Run 6 a.m.
                        -MVHS 3:10
Thursday- Morning Run 6:30
                     P.M. MVHS 3:10
Friday: MVHS 3:10
Saturday: Waterton Canyon 8 a.m.
Sunday-On Your Own

Middle/Long Distance Training: Jan 20th-26th
If you are unsure which training plan to follow please come talk to the coaching staff.

• 2020 Middle/Long Distance Training Plans (link) ​

Winter Track Camp Registration
Registration: https://vistagoldeneagles.sportngin.com/register/form/250045525
WHO:  Any Mountain Vista HS or Mountain Ridge MS student-athlete looking to prepare for the upcoming spring track and field season.
WHAT:  Winter training for all sprinters, jumpers, middle/long distance runners, and throwers.
WHEN:  The camp runs from December through the end of February.  We meet from 3:10 to 4:30 each day at MVHS.
COST:  $150 for high school students (grades 9-12).  $100 for middle school students (grades 6-8).
THROWERS:  Will meet Tuesdays and Thursdays with Coach Gardner.  Throwers do not need to register online.  Please speak with Coach Gardner for more details:  george.gardner@dcsdk12.org.
COACHING:  Head Coaches Jonathan Dalby and Kelli Kunz will be working with our athletes on a full time basis throughout the winter.  Coach Karen Sprafke will be working with our middle school athletes.  

​Godzilla Gear Order
The Godzilla gear order is open until January 12th.
https://www.safeteethird.com/collections/vista-nation/Zilla

Middle/Long Distance Training: Jan 13th-19th
If you are unsure which training plan to follow please come talk to the coaching staff.

• 2020 Middle/Long Distance Training Plans (link) ​
  

Schedule: January 13th-19th
Monday-MVHS 3:10
Tuesday-Writer's Vista 3:20
Wednesday-Morning Run 6 a.m.
                        -MVHS 3:10
Thursday- Morning Run 6:30
                     P.M. MVHS 3:10
Friday: MVHS 3:10
Saturday: Redstone Park 8 a.m. 
Sunday-On Your Own

Winter Track Camp Registration
Registration: https://vistagoldeneagles.sportngin.com/register/form/250045525
WHO:  Any Mountain Vista HS or Mountain Ridge MS student-athlete looking to prepare for the upcoming spring track and field season.
WHAT:  Winter training for all sprinters, jumpers, middle/long distance runners, and throwers.
WHEN:  The camp runs from December through the end of February.  We meet from 3:10 to 4:30 each day at MVHS.
COST:  $150 for high school students (grades 9-12).  $100 for middle school students (grades 6-8).
THROWERS:  Will meet Tuesdays and Thursdays with Coach Gardner.  Throwers do not need to register online.  Please speak with Coach Gardner for more details:  george.gardner@dcsdk12.org.
COACHING:  Head Coaches Jonathan Dalby and Kelli Kunz will be working with our athletes on a full time basis throughout the winter.  Coach Karen Sprafke will be working with our middle school athletes.  

​Godzilla Gear Order
The Godzilla gear order is open until January 12th.
https://www.safeteethird.com/collections/vista-nation/Zilla

Middle/Long Distance Training: Jan 6th-12th
If you are unsure which training plan to follow please come talk to the coaching staff.

• 2020 Middle/Long Distance Training Plans (link) 

Practice Schedule: January 6th-12th
Monday-On Your Own
Tuesday-MVHS 3:10
Wednesday-MVHS 3:10
Thursday- Morning Run 6:30
                     P.M. MVHS 3:10
Friday: MVHS 3:10
Saturday: DeKoevend Park 8 a.m. 
                      Einstein Bagel After Run
Sunday-On Your Own

Iron/Ferritin Check-up
If you have not had your ferritin levels checked since the end of XC please do so in the next week or two. My 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, and have your iron levels checked ASAP 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 your doctor. A ferritin level of 30 is the minimum number acceptable for adequate performance as a distance runner. I also recommend that every athlete on the team be taking an iron supplement that works for them. Please come talk to me 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)
• Iron Level Upkeep For Runners (article)

NXN Recap
The boys represented Mountain Vista well on Saturday at NXN by finishing as the 13th best high school program in the United States this season!  Well done, and now go enjoy some much needed time off. You've earned it!

• ​Race Replay Video
• Results, Articles, Videos, etc. 

Workout Schedule: December 9th-January 5th
We will not be officially meeting as a group again until we come back from winter break in January. Below is the workout schedule for the next 5 weeks. Here are a few things to keep in mind.

• If you have already taken your two weeks off and are ready to start running again go out and run 30 to 60 mins each day. Runs should be nice and easy. 
• Follow the same plan as you did during the XC season. If you would like to switch plans come talk to Coach Dalby first to discuss. 
• When we come back in January workouts for our different event groups will be posted: 800/1600 and the 1600/3200 group. 
• Workout Schedule: Dec 9th-Jan 5th

Pre-Season Track Meeting for Athletes
When: Wednesday, December 11th from 3:00-3:15
Where: Lower 503
What: Cover winter conditioning info for track, spring meet schedule, and time off after XC. 

Time Off From Running

• Take 2 full weeks off from running. Let your body recuperate after a long season of training and racing. Active rest is fine. You can play basketball, hike, bike, or anything else that you enjoy doing, but not running! 
• If after two weeks off you do not feel mentally ready to go yet it is okay to take a third week off.  
• Workouts for December through winter break have been posted above. During this time we will not meet as a team. Plan on running on your own, or call up a friend to get a run in together.
• Most days there is a group meeting in the front hallway to run after school and finals. This is optional.

Iron/Ferritin Check-up
If you have not had your ferritin levels checked since the end of XC please do so in the next week or two. My 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, and have your iron levels checked ASAP 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 your doctor. A ferritin level of 30 is the minimum number acceptable for adequate performance as a distance runner. I also recommend that every athlete on the team be taking an iron supplement that works for them. Please come talk to me 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)
• Iron Level Upkeep For Runners (article)

Schedule: December 2nd-8th
Monday: MVHS 3:10
Tuesday: MVHS 3:10
Wednesday: A.M. Run On Your Own
                          MVHS 3:10
Thursday:  Run in Portland
Friday: NXN Course Preview
Saturday: Nike Cross Nationals: Portland, OR
Sunday: Rest

Nike Cross Nationals Info
Our boys team qualified on to the national meet this past weekend and will be competing in Portland, Oregon on December 7th. Below is the link to the meet information. There will be a free live stream of the race as well from the website:

• Nike Cross Nationals Meet Information and Live Stream 

Time Off From Running
If NXRSW was your last race of the season it is time for a much needed break from running. I will post more detailed information on next weeks blog/training document, but everyone should plan on taking 2 weeks off from running. A few things to consider:

• Take a 2 full weeks off from running. Let your body recuperate after a long season of 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, and you will feel more refreshed when you return to training for the track season. 
• Need more time than 3 weeks? Talk to me about it, but nobody should return to training until they are feeling refreshed, mentally ready, and motivated to do so. 
• Workouts for December through winter break will be posted in the next few weeks. During this time we will not meet as a team. Plan on running on your own, or call up a friend to get a run in together. No intense workouts during this time, just easy running.​

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.

Training Calendar for December 2019
Every week a training plan will be posted for you to follow. This will help you to know what your daily workouts are before you come to practice each day along w/ knowing what to run on the weekends if we don't have practice. 

• Training Calendar for December (link)

Uniform Turn-In
Please turn your uniforms in after Thanksgiving to avoid the $100 uniform fine ($50 for shorts/$50 for top). Uniforms can be turned in at any time to coach Selle's, or Coach Dalby's classrooms. 

Nike Cross Nationals-Southwest Regional 
Outstanding job at Nike this past weekend! Great performances and lots of PRs by our team. There is a ton of info out on Milesplit right now. Here is the link to that information:

• Results, Videos, Articles, Pictures, etc. 
• Mountain Vista Results From All Races

Nike Cross Nationals Info
Our boys team qualified on to the national meet this past weekend and will be competing in Portland, Oregon on December 7th. Below is the link to the meet information. There will be a free live stream of the race as well from the website:

• Nike Cross Nationals Meet Information and Live Stream 

Time Off From Running
If NXRSW was your last race of the season it is time for a much needed break from running. I will post more detailed information on next weeks blog/training document, but everyone should plan on taking 2 weeks off from running. A few things to consider:

• Take a 2 full weeks off from running. Let your body recuperate after a long season of 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, and you will feel more refreshed when you return to training for the track season. 
• Need more time than 3 weeks? Talk to me about it, but nobody should return to training until they are feeling refreshed, mentally ready, and motivated to do so. 
• Workouts for December through winter break will be posted in the next few weeks. During this time we will not meet as a team. Plan on running on your own, or call up a friend to get a run in together. No intense workouts during this time, just easy running.​

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.

Schedule: November 25th-December 1st
Monday: DeKoevend Park 8 a.m.
Tuesday: MVHS 8 a.m.
Wednesday: Aspen Grove Panera 8 a.m. 
Thursday:  Redstone Park Tennis Courts 8 a.m.
Friday: Writer's Vista 8 a.m. 
Saturday: MVHS 8 a.m. 
Sunday: Rest

Training Calendar for November 2019
Every week a training plan will be posted for you to follow. This will help you to know what your daily workouts are before you come to practice each day along w/ knowing what to run on the weekends if we don't have practice. 

• Training Calendar for November (link)

Uniform Turn-In
Please turn your uniforms in after Thanksgiving to avoid the $100 uniform fine ($50 for shorts/$50 for top). Uniforms can be turned in at any time to coach Selle's, or Coach Dalby's classrooms. 

Schedule: Nov 18th-24th
Monday: Red Stone Park 3:20
Tuesday: MVHS 3:10
Wednesday: Morning Run: On Your Own
                          MVHS 3:10
Thursday:  Run from Hotel in AZ
Friday: Run in AZ
Saturday: NXRSW
Sunday: Rest

NXRSW Waivers
Please fill out the following 2 waivers and return to Coach Dalby no later than practice time on Thursday. 

• NXR Participant Release
• Non-DCSD Participant Permission Form and Liability

Training Calendar for November 2019
Every week a training plan will be posted for you to follow. This will help you to know what your daily workouts are before you come to practice each day along w/ knowing what to run on the weekends if we don't have practice. 

• Training Calendar for November (link)

Nike Cross Southwest (NXR): Your Trip Planning Checklist
For those families and student athletes who will be traveling to Arizona to compete at NXR 2019, here are four things you can do to get ready:

• Watch your email for updates on travel logistics, itineraries and trip planning reminders.
• Make arrangements to get your athlete to and from DIA. (This is NOT coordinated in the team carpooling.)
• Please submit your payment for the trip on or before Nov. 6.
  • Drop or mail your payment of $155 to Therese Fitzsimmons (see email for address) or give to Therese at the XC Banquet.
  • Checks can be made payable to MVHS Booster Club.
• Make plans to attend our “NXR For Newbies” meeting on Saturday, Nov. 16 at 4pm at the Montano home. (Please see email for address) Some veteran NXR parents are hosting a meet and greet to orient the new parents.  The Arizona trip is super fun, but sometimes overwhelming to the first timers.  YOU WILL WANT TO COME TO THIS IF YOU HAVE NEVER BEEN TO NXR OR YOU ARE CHAPERONING FOR THE FIRST TIME.  All NXR families are invited; if you're not new, then you're a vet and you have wisdom to share.  Hope to see you there.  

Questions about the trip? Please contact Therese Fitzsimmons (tjfitz@q.com), Pat Montano (pat.montano@comcast.net) or Teresa Montano (teresa.montano@comcast.net).

Find lots more info and helpful details at the NXR 2019 Southwest page on the blog.

NXRSW Waivers
Please fill out the following 2 waivers and return to Coach Dalby no later than practice time on Thursday. 

• NXR Participant Release
  
• Non-DCSD Participant Permission Form and Liability
  

Schedule: Nov 11th-17th
Monday: Red Stone Park 8 a.m.
                    No School
Tuesday: MVHS 3:10
Wednesday: Morning Run 6 a.m.
                          MVHS 3:10
Thursday:  Morning Run 6:30 a.m.
                       MHVS 3:10
Friday: Writer's Vista 3:20
Saturday: MVHS 8 a.m. 
Sunday: Rest

​Training Calendar for November 2019
Every week a training plan will be posted for you to follow. This will help you to know what your daily workouts are before you come to practice each day along w/ knowing what to run on the weekends if we don't have practice. 

• Training Calendar for November (link)

Uniform Turn-In
Please turn your uniforms in this week to avoid a $100 fine ($50 for shorts/$50 for top). Uniforms can be turned in at any time to coach Selle's, or Coach Dalby's classrooms. Athletes that have not turned in uniforms by Friday will have a fine on file with the front office. 

Nike Cross Southwest (NXR): Your Trip Planning Checklist
For those families and student athletes who will be traveling to Arizona to compete at NXR 2019, here are four things you can do to get ready:

• Watch your email for updates on travel logistics, itineraries and trip planning reminders.
• Make arrangements to get your athlete to and from DIA. (This is NOT coordinated in the team carpooling.)
• Please submit your payment for the trip on or before Nov. 6.
  • Drop or mail your payment of $155 to Therese Fitzsimmons (see email for address) or give to Therese at the XC Banquet.
  • Checks can be made payable to MVHS Booster Club.
• Make plans to attend our “NXR For Newbies” meeting on Saturday, Nov. 16 at 4pm at the Montano home. (Please see email for address) Some veteran NXR parents are hosting a meet and greet to orient the new parents.  The Arizona trip is super fun, but sometimes overwhelming to the first timers.  YOU WILL WANT TO COME TO THIS IF YOU HAVE NEVER BEEN TO NXR OR YOU ARE CHAPERONING FOR THE FIRST TIME.  All NXR families are invited; if you're not new, then you're a vet and you have wisdom to share.  Hope to see you there.  

Questions about the trip? Please contact Therese Fitzsimmons (tjfitz@q.com), Pat Montano (pat.montano@comcast.net) or Teresa Montano (teresa.montano@comcast.net).

Find lots more info and helpful details at the NXR 2019 Southwest page on the blog.

Schedule: Nov 4th-10th
Monday: MVHS 3:10 p.m.
Tuesday: MVHS 3:10
Wednesday: Morning Run 6 a.m.
                          MVHS 3:10 p.m.
                          XC Banquet 6 p.m.
Thursday:  Morning Run 6:30 a.m.
                        Writer's Vista 3:20
Friday: DeKoevend Park 3:20 p.m.
Saturday: Redstone Park 8 a.m.
Sunday: On Your Own

End of the Season Banquet 
SAVE THE DATE! 
What: 2019 Cross Country Banquet
When: November 6, 2019 at 6:00pm 
Where: MVHS cafeteria

Dessert and drinks will be served, so please plan accordingly. 
We are excited to have over 30 seniors to honor this year and want to make sure that the banquet is done in a timely manner. An email with more details will follow soon. 

Please use the link to sign up for something to bring: 2019 MVHS XC BANQUET
​
Training Calendar for November 2019
Every week a training plan will be posted for you to follow. This will help you to know what your daily workouts are before you come to practice each day along w/ knowing what to run on the weekends if we don't have practice. 

• Training Calendar for November (link)

Uniform Turn-In
Please turn your uniforms in this week to avoid a $100 fine ($50 for shorts/$50 for top). Uniforms can be turned in at any time to coach Selle's, or Coach Dalby's classrooms. Athletes that have not turned in uniforms by Friday will have a fine on file with the front office. 

Nike Cross Southwest (NXR): Your Trip Planning Checklist
For those families and student athletes who will be traveling to Arizona to compete at NXR 2019, here are four things you can do to get ready:

• Watch your email for updates on travel logistics, itineraries and trip planning reminders.
• Make arrangements to get your athlete to and from DIA. (This is NOT coordinated in the team carpooling.)
• Please submit your payment for the trip on or before Nov. 6.
  • Drop or mail your payment of $155 to Therese Fitzsimmons (see email for address) or give to Therese at the XC Banquet.
  • Checks can be made payable to MVHS Booster Club.
• Make plans to attend our “NXR For Newbies” meeting on Saturday, Nov. 16 at 4pm at the Montano home. (Please see email for address) Some veteran NXR parents are hosting a meet and greet to orient the new parents.  The Arizona trip is super fun, but sometimes overwhelming to the first timers.  YOU WILL WANT TO COME TO THIS IF YOU HAVE NEVER BEEN TO NXR OR YOU ARE CHAPERONING FOR THE FIRST TIME.  All NXR families are invited; if you're not new, then you're a vet and you have wisdom to share.  Hope to see you there.  

Questions about the trip? Please contact Therese Fitzsimmons (tjfitz@q.com), Pat Montano (pat.montano@comcast.net) or Teresa Montano (teresa.montano@comcast.net).

Find lots more info and helpful details at the NXR 2019 Southwest page on the blog.