This past weekend was a very special one for me. Former Vista track and field/football coach Gary Klatt received the Warren Mitchell Award for life time achievement in the sport of track and field. It's an honor that the Colorado HS Coaches Association gives out only once a year, and it is the equivalent to being inducted to the high school track and field hall of fame. I had the privilege to work with Coach Klatt for 5 seasons at Vista, and he is someone that I consider to be a mentor. While at Vista, Coach Klatt helped guide athletes to a pair of state championships in the 300 hurdles and the 200 meter dash. Prior to Vista, Coach Klatt was a teacher and head coach at Pomona HS where he won a state championship in football, along with a pair of state 4x400 girls titles. Coach Klatt's girls 1st 4x4oo championship team was also the 1st in state history to break 4 minutes in the event. It was an honor and privilege to be able to talk about Coach Klatt last weekend and present him with the award!

Western State Indoor
The Western State Indoor trip is next week. Attached are the trip details along with permission forms that need to be filled out and handed to Coach Dalby by Friday at practice. Athletes are competing as a part of Vista Nation Track Club since this is an out-of-season event. 

• Western State Indoor Trip Itinerary (check your email)
• Western State Parent Permission Form (signed and returned)
• Western State Non-School Activity Release (signed and returned)
• Parent Driver Forms (if you are driving student athletes to Gunnison please complete and return along with the other permission slips)
• Hotel Information (check your email)
• Event Info and Schedule (link)

California Flight and Hotel Information

• Deposits for the trip are due Friday, February 12th (Checks payable to MVHS Track and Field Booster Club)
• Updated Itinerary w/ official flight and hotel information (check your email)

Spring Track Registration
Registration for spring sports is due by February 22nd. Please make sure you have completed the following before the 22nd:

• Register Online for Spring Sports (link)
• Pay Athletic Participation Fee
• Complete Physical and Athletic Medical Information forms after you register online
• ALL ATHLETES NEED TO GO TO THE ATHLETIC WINDOW FOR FINAL CLEARANCE

Schedule for the week of February 1st-7th
Mon-MVHS 3:10
Tue- MVHS 3:10
Wed-MVHS 3:10
Thur-A.M. Run 6:30 a.m. MVHS
           -P.M. Run 3:20 p.m. @ Chatfield State Park Back
             Entrance (Wadsworth exit off 470, go north and
             the lot is the next right on Payne Ave)
Fri-MVHS 3:10 (track workout for distance runners)
Sat-Aspen Grove Panera Bread 9 a.m.
Sun-Optional Run or day off

Information on Getting Your Iron Levels Checked Before the Season Starts
It is that time of year again to be getting your iron levels checked. My recommendation is to have your ferritin levels checked at a minimum of twice a year. If the last time you had your levels checked was before XC, it is time to get them looked at again.

Here is my post from the summer about the importance of iron/ferritin for distance runners. Please review, and have your iron levels checked sometime during the month of February if you have not had them looked at since the start of the XC season. 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. 
http://www.vistanationxc.com/blog/august-3rd-9th-upping-your-iron-intake

Is it time to buy new running shoes?
Any time one of our athletes approaches me about a new injury, or something that is nagging them the first question I ask them is, "How old are your shoes?" More often than not the response I get is that the shoes are well past their shelf life. It's a simple thing to fix, but too often this important part of injury prevention is neglected. Here are a few tips on when it's time to get new shoes.

1. Get fitted for a great pair of running shoes from a store like Boulder Running Company or Runner's Roost. They will do a gate analysis for free to make sure you are in either a neutral or support shoe. Mention you run at Mountain Vista and they will even give you 20% off. 
2. A traditional pair of running shoes will last you between 400 and 500 miles. After that they are shot, and it's time to replace them.
3. Always replace before you get to 500 miles, even if you are not having any problems. 
4. Light weight shoes are great, but they typically do not last as long. You will probably need to replace them closer to 250 miles. 
5. Log how many miles you have on a pair of shoes the second you start running on them. This will let you know how many miles are on them, and when it's time to change them out.
6. When you find something that works, stick with it. It's tempting to buy different shoes that are new and cool, but when you find a trusted pair that works stick with them. 
7. When you train consistently your shoes will need to be changed every 2 to 3 months depending on how many miles you are running. Underclassmen/freshman can usually get by on 3 months because they run less mileage. Upperclassman will probably be closer to every 2 months. 

Spring California Trip 
Below is all of the important information that you need to know about the California trip this April. Please review as a family and keep the following deadlines in mind.

• January 29th, Registration for the trip closes
•  February 12th, Deposit for trip due
• April 1st, Final payments for the trip are due
• April 7th-10th, California Trip for the Arcadia and Tiger Invitationals

Online registration for the California Trip (link)
California Trip Parent Letter (doc)
Arcadia Invitational Tentative Itinerary (doc)
California Trip Performance Standards (doc)
Arcadia Invitational Official Website (link)
South Pasadena Tiger Invitational Official Website (link)

Schedule for January 25th-31st
Mon-MVHS 3:10
Tue- MVHS 3:10
Wed-Rocky Heights MS 3:20
Thur-A.M. Run 6:30 a.m. MVHS
           -MVHS 3:10
Fri-MVHS 3:10
Sat-The Bluffs Regional Park 9 a.m.
Sun-Optional Run on your own, or w/ a teammate

Below is all of the important information that you need to know about the California trip this April. Please review as a family and keep the following deadlines in mind.

• January 29th, Registration for the trip closes
  
•  February 12th, Deposit for trip due
• April 1st, Final payments for the trip are due
• April 7th-10th, California Trip for the Arcadia and Tiger Invitationals

Online registration for the California Trip (link)
California Trip Parent Letter (doc)
Arcadia Invitational Tentative Itinerary (doc)
California Trip Performance Standards (doc)
Arcadia Invitational Official Website (link)
South Pasadena Tiger Invitational Official Website (link)

Pre-Season Gear Orders for Track
All items are optional, however, most members of the team will have at least a t-shirt. 
Order Deadline: Sunday night, January 24th
Link: https://mvtrack16.itemorder.com/sale

Western State Indoor Invitational Registration
When: Leaving Friday, February 12th after practice and racing on Saturday, February 13th
Who: All members of the track team that have been working out during the winter are welcome to compete.
Where: Western State Colorado University Indoor Track Facility, Gunnison Colorado
Cost: $35 per athlete + additional money for food. The $35 will cover hotel and entry into the meet. 
Lodging: Holiday Inn Express and Suites, Gunnison
                Address: 910 E Tomichi Ave, Gunnison, CO 81230
               Phone:(970) 641-1288
Coaches: Coach Dalby and Kunz will be in Gunnison Friday night, and at the meet. 
Transportation: Athletes are responsible for providing their own way to and from Gunnison, and it is encouraged that families/athletes car pool together. 
Parent Drivers: We would prefer that parents drive athletes to Gunnison. 
Registration Link: http://track.mountainvistaonline.org/reg/info.php?sid=4203
Meet Website: http://co.milesplit.com/meets/216885-western-state-high-school-indoor-open#.Vp5d8FMrIdU

Schedule for January 18th-24th
Sprinters are meeting at school each day w/ Coach Kunz. 
Mon-No School, Run on your own
Tue- MVHS 3:10
Wed-MVHS 3:10
Thur-A.M. Run 6:30 a.m.
           -Redstone Park 3:20
Fri-A.M. Run 6 a.m.
        - MVHS 3:10  
Sat-DeKoevend Park 9 a.m.
Sun-Optional Run on your own, or w/ a teammate

Should you be Running Doubles, or on Sunday?
If you are wondering if you should be running doubles during the week, or running on Sunday, here are a few things to consider:

• If your schedule has you running a double or 2 during the week it will typically involve a 30 min easy run in the a.m. This is a great way to break up your mileage during the week. 
• Doubles can help with recovery and the constant feelings of fatigue. For example, it is typically easier to handle a 30 min a.m. run and a 45 min p.m. run vs. doing a 75 min run after school only. Your body tends to recover easier as well. 
• Freshman and runners new to the sport will not have doubles on their schedule. Focus on being consistent by running 6 days a week. 
• Sophomores will have 1 double a week, upperclassman that have been running for 3 or 4 years will have 2-3 doubles depending on the week and ability of the athlete. 
• If you miss a double, you can run make it up on Sunday, but my I think Sunday is better to take the day off for recovery purposes. The exception would be if you were sick during the week and needed to run that day.
• If you follow your training schedule as it's written you will have A LOT of recovery over the weekend. By doing the long run Saturday morning, and not running again until Monday afternoon, you can lock down over 48 hours of recovery time. That's 2 full days for the body to be ready for the week ahead! 
• If you feel sluggish on Monday's from not running on Sunday, then it is okay to run that day, but keep it to 20-30 mins easy. 

Iron/Ferritin Check-up
It is that time of year again to be getting your iron levels checked. My recommendation is to have your ferritin levels checked at a minimum of twice a year. If the last time you had your levels checked was before XC, it is time to get them looked at again.

Here is my post from the summer about the importance of iron/ferritin for distance runners. Please review, and have your iron levels checked sometime during the month of January if you have not had them looked at since the start of the XC season. 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. 
http://www.vistanationxc.com/blog/august-3rd-9th-upping-your-iron-intake

Schedule for the week/4 Day Weekend
Mon-MVHS 3:10
Tue- MVHS 3:10
Wed-Rocky Heights 3:20
Thur-MVHS 6:30 for a.m. run
           -MVHS 3:10
Fri-No School
        MVHS 8 a.m. 
Sat-Run on Your Own or w/ a teammate (long run on dirt if possible)
Sun-Optional Run on your own, or w/ a teammate
Mon 18th-Run on Your Own or w/ a teammate (on dirt if possible)

Iron/Ferritin Check-up
It is that time of year again to be getting your iron levels checked. My recommendation is to have your ferritin levels checked at a minimum of twice a year. If the last time you had your levels checked was before XC, it is time to get them looked at again.

Here is my post from the summer about the importance of iron/ferritin for distance runners. Please review, and have your iron levels checked sometime during the month of January if you have not had them looked at since the start of the XC season. 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. 
http://www.vistanationxc.com/blog/august-3rd-9th-upping-your-iron-intake

Western State Indoor Trip February 12th-13th
We have 10 hotel rooms reserved for the Western State Indoor meet in Gunnison the night of February 12th. The actual meet starts on the morning of the 13th. The cost per athletes will be around $50 to cover the cost of your hotel room and entry into the meet. Athletes will have to provide their own transportation to the Gunnison for the meet. 

Marks achieved at Western on the 13th will count towards entry consideration for the California trip. 

Meet Information: http://co.milesplit.com/meets/216885-western-state-high-school-indoor-open#.Vom4CuPPbGc

Registration for Winter Conditioning
Please register for off-season winter track before the official start date on January 4th. We will meet 5 days a week during the winter, with opportunities to get together on Saturday's for long runs at some new locations near the metro area. The cost for the winter is $100 to participate, which will go to help compensate our assistant coaches for their time during the months of December, January, and February.
Winter Track Conditioning/Camp Registration (link)

California Trip Update
A tentative schedule is now available to see on our calendar page. This is not final yet, but it should be by the time we return in January. We do plan to travel again this spring with the track and field team to the Arcadia, CA Invitational April 7th-10th. We also have the option to send athletes to the South Pasadena Tiger Invitational that same weekend (20 mins from the Arcadia Track) if they end up missing the cut into Arcadia. Here is the preliminary info about the California trip. 
Requirements to be considered for the out-of-state trip in April
1.    Follow all team policies
2.    Be at all practices/competitions during spring break (Centennial League                     Qualifier on Thursday, March 24th) 
3.    Make the minimum marks for acceptance into the meet
4.    Marks can be attained at indoor meets during the winter
5. Athletes will need to be in shape by the start of spring track to be eligible for the trip. The best way to do this is by showing up to off-season workouts everyday during the winter. 

Schedule for Jan 4th-10th
Mon-MVHS 3:10
Tue- Redstone Park 3:20
Wed-MVHS 3:10
Thur-MVHS 3:10
Fri-MVHS 3:10
Sat-Aspen Grove 9 a.m. (long run)
Sun-Optional Run on your own, or w/ a teammate