MLK Jr. Weekend Practices
We will only meet on Friday morning  (@8 a.m.) for our track workout over the 4 day weekend. On the other three days call a teammate or get your run in on your own. 

Early Gear Orders/Girls State Champions Shirts
Gear orders for the spring are now available through Denver Athletic Company until Sunday, January 20th. Once the site closes you will not be able to order gear again until the season starts. If you wait until the second gear order there is no guarantee that your order will come in before the end of the season. All gear is optional to order. 
Denver Athletic Website (Store Closes Sunday January 20th)

Iron/Ferritin Check
If you have not already had your iron/ferritin levels checked by your doctor since the end of the cross country season, please make sure you do so in the next few weeks. Please refer to last June's blog post about the importance of iron and ferritin for distance runners for more information. 

It is the coaching staffs recommendation that all runners on the team (both boys and girls) be taking an iron supplement that works for you as an individual. 

• Iron Level Upkeep for Distance Runners (link)

New Running Shoes at Runner’s Roost Lone Tree
Please ensure that you have appropriate running shoes at all times. If you need to purchase a
pair of shoes and have no idea what may be best for you it is a good idea to visit Runner’s Roost in Lone Tree who specializes in running shoes and apparel. Not everyone has the same type of foot. Some people have high arches, some flat feet, some pronate, and the list goes on. The Roost specializes in running shoes and is able to suggest the correct shoe for your type of foot, foot motion, and event. The correct shoe will assist your efforts and help prevent injuries.
       •   Runner’s Roost (Near Lincoln and I-25)

• 15% Off for all Mountain Vista Athletes

When to buy new shoes????
1. Every 3 months
2. Or Every 400 to 500 Miles
3. Athletes can also purchase racing flats/spikes from Runner’s Roost at a discounted price. Racing shoes usually on last for one season. 


USATF-Colorado All Comers Meet #2
Meet Website
Meet Information
When: Sunday, January 20th starting at 8:30 a.m.
Where: US Air Force Academy Field House
This is not a meet we are officially attending as a team. However, anyone looking for a race to break up the monotony of winter training is welcome to attend. 

Training Plans for the Week
If you are unsure which plan to follow please come talk to the coaches. 

• Middle Distance Training plans: January 14th-27th​
• 800 Training Plan: January 14th-27th
• 1600/3200 Training Plan: January 14th-27th

Schedule for January 14th-21st
Mon-MVHS 3:10
Tue-MVHS 3:10
Wed -MVHS 3:10
Thur-Morning Run 6:30 a.m.
          -MVHS 3:10
Fri-MVHS @ 8:00 a.m.
Sat-On Your Own
Sun-On Your Own
Mon 1/21-On Your Own
Tue 1/22-Redstone Park 3:20

Time to get started again! Beginning this week we will be meeting on the days we have school. We will also meet on Saturday for those that want to do their long run with the group. Sundays will be on your own, or with a teammate.  

Winter Track Registration
Please make sure you are register for winter off-season track conditioning. Take 30 seconds to Fill out the registration info from the link below. Checks should be made out to the MVHS Cross Country Booster Club when we return to school on January 7th.

• $150 for high school athletes
• $100 for middle school athletes

You will need to be logged into your DCSD Gmail account in-order to register. 

• 2019 Winter Track Registration

Doubles This Week
If you have a double scheduled this week it is on your own. This should allow for you to maximize your sleep on the days you are running twice. 

Training Plans for the Week
If you are unsure which plan to follow please come talk to the coaches. 

• Training plans for January 7th-13th ​

Middle School Camp
The Middle School Camp will be directed by MRMS head middle school Karen Sprafke. For information and calendar for our middle school athletes please see the following information form Coach Sprafke. 

• Middle School Winter Running Camp Letter and Information

Schedule for January 7th-13th
Mon-MVHS 3:10
Tue-Redstone Park 3:20
Wed-MVHS 3:10
Thur-MVHS 3:10 
Fri-Writer's Vista Park 3:20
Sat-Aspen Grove Panera Bread 8 a.m.
Sun-On Your Own

Who: All Vista Nation XC Athletes
What to Wear: Your ugliest holiday sweater
When: Thursday, December 20th @ 5:30 p.m.
Where: Rouse Household (See email for address)
What to Bring

• Everyone: $5 cash for pizza
• Freshman-Frosting for cookie decorating 
• Sophomores-Chips
• Juniors/Seniors-Candy or sprinkles for cookie decorating 

NXN Recap
We represented Mountain Vista well on Saturday at NXN, and placed 14th (girls) and 12th (boys) respectfully. Easton Allred also became Vista Nation's first All-American athlete by finishing 5th nationally. A lot of hard work went into the last 6 months by our entire team this year to get there. 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 3rd January 6th
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 20 to 40 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: 400/800, 800/1600, and the 1600/3200 group. 
• Workout Schedule: December 3rd-January 6th

Pre-Season Track Meeting for Athletes
When: Wednesday, December 5th from 3:00-3:15
Where: Lower 503
What: Cover winter conditioning info for track, spring meet schedule, and time off after XC. 
Winter Conditioning Cost: Distance Runners $100 
                                                        (Checks made out to MVHS Track Booster)
Checks Due: The week we come back from winter break. Please make checks out to the MVHS Track Booster Club for $150
Registration Link: https://goo.gl/forms/zEOKKC77DQv7Qshs1

Post-Season XC Reflective Meetings
The coaching staff would love for each athlete on the team to sit down with a coach sometime in the next few weeks to talk about your season, and where to go next. Please come talk with us at some point so that we can reflect together over your season. 

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. 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.​

NXRSW Permission Slips
Please print off, sign, and bring to practice on Monday. 

• NXRSW Release Form
• NXRSW Permission Slip

Schedule for November 12th-18th
Monday- MVHS 3:10
Tuesday- MVHS 3:10
Wednesday- A.M. Run On Your Own
                        -MVHS 3:10
Thursday- Tempe Town Lake Run
Friday- A.M. Run in Arizona
Saturday-NXRSW
Sunday-Rest

Thursday Run in Arizona
When: Thursday afternoon at approximately 2:30 p.m. 
Where: Tempe Beach Park
Map from Airport to Run: (Link to Map)
Lunch: We will grab lunch in Tempe after the run on Thursday

NXR Info

• 2018 NXRSW Attendance List
• NXRSW Trip Information

Training Plans for the Week
If you are unsure which plan to follow please come talk to the coaches. 

• September November 5th-18th Training Plan​

NXR Payment Due by Wednesday
For those heading to Arizona next week, please make sure you have made your NXR payments by Wednesday at the banquet at the latest! We can not cover the cost of hotel and rental cars unless this is taken care of promptly. 

Checks can be brought to Coach Dalby at practice, or to Mrs. Fitzsimmons at the banquet on Wednesday. 

Schedule for November 5th-11th
Monday- Redstone Park 3:20
Tuesday- Senior Led Practice 8 A.M. (site TBD)
Wednesday- Red Stone Park 3:20
                        -6 P.M. Banquet
Thursday- A.M Run 6:30
                      -MVHS 3:10
Friday- Rocky Heights 3:20
Saturday-MVHS 8 a.m.
Sunday-Rest

Senior Led Practices on Tuesday
We will meet at 8 a.m. on Tuesday. The coaching staff will not be there due to our inservice day. The seniors will decide where we will be running. If you cannot make it Tuesday morning because of transportation issues check the training schedule and run on your own. 

​XC BANQUET 
Wednesday 11/7 at 6:00 in the Vista Commons (the cafeteria).  
Please arrive with your food by 5:45. 

SignUp Genius:  Please click here to see what you can bring and how you can help: https://www.signupgenius.com/go/10c0c45a8ac23a6fe3-vista1 .  This year we are asking for a dedicated clean-up crew, to alleviate the stress and chaos at the end of the banquet.  We are asking parents of underclassmen to consider signing up for this important job. 

Dress code: There is quite a range of attire at the banquet, but the athletes generally look spiffy.  Boys might wear khakis and a collared shirt and girls often wear dresses.  Upperclassmen boys sometimes wear suits.  There are no requirements and you should not go buy anything fancy just for this event.  If your child isn't sure what to wear, tell them to ask some teammates what they are wearing.  Parents wear whatever. 

NXR Attendance List
The attached list are the names of those people that have confirmed w/ Therese Fitzsimmons (tjfitz@q.com) that you are going on this years NXRSW trip to Arizona. If you do not see your name on the list, we currently do not have a hotel room reserved for you or car space. Please email Therese ASAP before we release our extra hotel rooms that are reserved on our team block. 

• 2018 NXRSW Attendance List
• NXRSW Trip Information

NXR for Newbies Meeting:  
Saturday 11/10 at 4 pm, O'Sullivan home:  See Email for Address
Some veteran NXR parents are hosting a meet and greet to orient the new parents.  The AZ 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.  

Shutterfly: 
If you haven't visited the TEAM site yet, please go to http://vistanation.shutterfly.com to 1) fill out the roster page and 2) check out thousands of pictures of our runners.  Upload your favorite shots to the various meets. We use these pictures for end-of-season photo books.  

Training Plans for the Week
If you are unsure which plan to follow please come talk to the coaches. 

• September November 5th-18th Training Plan

Congratulations on a great state meet performance! The coaching staff is very proud of the way our team competed on Saturday, and the preparation put in throughout the season. The girls back-to-back win was our third podium performance in three years. The boys taking second to a national caliber Dakota Ridge team was our 7th year in a row on the podium. We couldn't have done it without the support of our admin, team members, and parents who came out to support us on Saturday. Thank you to everyone that made the trip down to Colorado Springs to cheer. Now on to NXR! 

• State meet results, videos, pictures, etc.

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. 

XC BANQUET 
Wednesday 11/7 at 6:00 in the Vista Commons (the cafeteria). 
Please arrive with your food by 5:45. 

SignUp Genius:  Please click here to see what you can bring and how you can help: https://www.signupgenius.com/go/10c0c45a8ac23a6fe3-vista1 .  This year we are asking for a dedicated clean-up crew, to alleviate the stress and chaos at the end of the banquet.  We are asking parents of underclassmen to consider signing up for this important job. 

Dress code: There is quite a range of attire at the banquet, but the athletes generally look spiffy.  Boys might wear khakis and a collared shirt and girls often wear dresses.  Upperclassmen boys sometimes wear suits.  There are no requirements and you should not go buy anything fancy just for this event.  If your child isn't sure what to wear, tell them to ask some teammates what they are wearing.  Parents wear whatever. 

NXR Attendance List
The attached list are the names of those people that have confirmed w/ Therese Fitzsimmons (tjfitz@q.com) that you are going on this years NXRSW trip to Arizona. If you do not see your name on the list, we currently do not have a hotel room reserved for you or car space. Please email Therese ASAP before we release our extra hotel rooms that are reserved on our team block. 

• 2018 NXRSW Attendance List
• NXRSW Trip Information

NXR for Newbies Meeting:  
Saturday 11/10 at 4 pm, O'Sullivan home:  See Email for Address
Some veteran NXR parents are hosting a meet and greet to orient the new parents.  The AZ 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.  

Shutterfly:
If you haven't visited the TEAM site yet, please go to http://vistanation.shutterfly.com to 1) fill out the roster page and 2) check out thousands of pictures of our runners.  Upload your favorite shots to the various meets. We use these pictures for end-of-season photo books.  

Schedule For October 29th-November 4th
Monday- DeKoevend Park 3:10
Tuesday- MVHS 3:20
Wednesday- Writer's Vista 3:20
Thursday- A.M Run 6:30
                      -MVHS 3:10
Friday- MVHS 3:10
Saturday-Aspen Grove Panera 8 a.m.
Sunday-On your own

Training Plans for the Week
If you are unsure which plan to follow please come talk to the coaches. 

• September October 22nd-November 4th Training Plan

Schedule For the Week
Monday- MVHS 3:10
Tuesday- MVHS 3:10
Wednesday- Morning Run 6 a.m.
                        -Red Stone Park 3:10
Thursday- MVHS 3:10
Friday- MVHS 3:10
Saturday-State Championships
Sunday-On your own

Training Plans for the Week
If you are unsure which plan to follow please come talk to the coaches. 

• September October 22nd-November 4th Training Plan

State Championship Info
When: Saturday
Where: Norris Penrose Event Center/Bear Creek Regional Park in Colorado Springs
Transportation: There is a bus leaving Vista at 6:45 on Saturday and returning after the meet. 
Time Schedule
5A Girls: 9:40
5A Boys: 11:00
Meet Website and Information

State TEAM Dinner- Friday October 26th  5:30- 8:00pm
Keeping with Tradition, The Long Green Line movie will start at 6:15pm, ending by 7:45pm ensuring all racing are home by 8:00pm for a great night’s sleep.
Hosted by Michael Shockley

• ALL are welcome
• Please bring your assigned dish, enough for 6
• Try to keep it healthy-ish
• Label your dishes and remind your athlete to bring all dishes home
• We have plenty of serving utensils - no need to send those
• Parents are welcome to join us.

Parents of athletes with food allergies or sensitivities should contact Teresa Smith: 720-840-6335 or smithrouse@msn.com.  
Food Assignments:

• Freshman: Fruit or Salad
• Sophomores: Pasta or Protein
• Juniors: Pasta
• Seniors: Protein