This past weekend I had the opportunity to do something that I really love. Talk to other coaches about our TEAM! I was able to make a trip down to Albuquerque, New Mexico on Thursday to talk to the New Mexico High School Track and XC Coaches Association about running at Mountain Vista. Very cool for me, but these opportunities come about because we have such a great group of dedicated and selfless athletes at MVHS. The coaching staff feels very fortunate everyday to work with such a great group of kids and parents.
There are 4 more weeks left in the off-season. In 5 weeks, we will be racing again. As a whole, we are preparing as a TEAM very well for the upcoming spring competition schedule. Keep it up Vista Nation! The work you are putting in now is going to pay off BIG TIME with some great performances this spring.
Remember, stay consistent and keep having fun! These are the most important things to your spring track prep.
"Going the Extra Mile"
It seems that a lot of runners on the TEAM, both boys and girls, are running more mileage each week than they were during the XC season. This is great to see! However, I want you to stay accountable to how much you are running. I recommend that each of you keep a running log to make sure you are not over-doing-it. At the most, you should only be adding about 3-5 miles more a week from what you were doing in the fall. This should help to keep you healthy as the season moves on while also progressing your fitness.
A few of you are also working in an extra run 2 to 3 times a week right now. I'm okay with you doing this in the morning throughout the week, but please keep A.M. runs to 30-35 mins easy. These runs should never be fast, and the focus should always be on recovery.
Upcoming Indoor Meets
Congrats to Ashlee Johnson who started off her season by running 2:21 for 800 this weekend at the Tony Wells indoor meet at CU on Saturday!
This weekend there is a small indoor meet up in Boulder again. However, I would like for many of you to seriously think about racing on Saturday, Febuary 8th down at the Air Force Academy. This will probably be the most competitive indoor meet in CO this season, and a great fitness indicator of where you are at right now. I plan on driving down for this meet, and will post info next weekend about carpooling to the Academy. Below is the link to the meet, but the 400, 800, Mile, and 2-Mile will all be contested. There will also be a 4x400 if you would like to put a TEAM or 2, or 3 together for this.
National Signing Day
Next Wednesday is the National Letter of Intent signing ceremony for any athletes that have already committed to run at the collegiate level next year. These are the athletes that have told me that they are taking part in the ceremony that day:
Ashlee Johnson-U.S. Coast Guard Academy
Connor Weaver-Brigham Young University
Michael Pons-Fort Lewis State
If anyone else has already committed please tell me. If you are not signing this day it does not mean that you can't still run collegially next year (I didn't sign until April of my Senior year). February 5th happens to be the day that Vista does their signing ceremony though.
Schedule for January 27th to February 2nd
We are going to travel twice this week on both Thursday and Friday. Please make plans to arrange a ride if you need a lift on either day. If you can't find one, please talk to the coaches.
Monday-Vista 3:10 (aerobic run)
30 to 50 minute aerobic run + 6 x 100 +Weights
Tuesday-Vista 3:10 (medium long run)
40 to 60 minutes + 4x150 Fart-lek + Injury Prevention
Wednesday-Vista 3:10 (hills circuits) + Weights
Thursday-Vista 3:10 (Aerobic Run)
30 to 50 minutes + 6x100 + Injury Prevention
Friday-Redstone Park Tennis Courts 3:20 (Progression/Negative Split Run)
+ Power Hills + Injury Prevention
Saturday-Long Run on your own, or w/ a teammate
55, 65, or 75 minutes
If you have not yet run 55 mins since December 1st simply add 5 mins to the
longest run you have done on Saturday this week.
Sunday-30 to 60 minutes easy, or REST
T-Shirts are In
If you ordered an end of the season XC T-Shirt and have not received it yet, please stop by and see Coach Selle. All shirts are now in.