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Vista Nation Team Blog

The purpose of this blog is for the coaching staff to be able to communicate with athletes, parents, and fans about all thing MVHS cross country and track.

email coach dalby

January 31st-February 6th

1/31/2022

 
Picture
January 31st-Feb 6th
​​Mon-
MVHS 3:10 p.m.
Tue-MVHS @ 3:10 p.m.
Wed-MVHS @ 3:10 p.m.
Thur-MVHS @ 3:10 p.m.
Fri-Redstone Park @ 3:20 p.m.
Sat- Heritage HS @ 8 a.m. 
Sun-On Your Own, or Call a Teammate to Run

Pre-Season Outdoor Track Meet Opportunities
Coaches and Athletes,

We are excited to announce a return to pre-season outdoor track meets!  The Peak Pre-Season Outdoor Meets will be held on February 5th and February 26th at Heritage High School in Littleton, CO. This year's edition will focus on mid-distance/distance events starting at 9:00 AM.  Links to registration are below:
  • Feb 5 - https://www.athletic.net/TrackAndField/meet/443472/register
  • Feb 26 - https://www.athletic.net/TrackAndField/meet/443474/register
*$20 per athlete, unlimited events
*Entries due on athletic.net by 8 PM Thursday before each meet
*All events will be FAT Timing, seedings based off seed times
*All Ages welcome! (including middle school runners)
*Time Schedule will be released the week of each meet, as we have a better idea on how many heats will be needed of each event. However, here is the event order for each meet, with the first event starting at 9 AM:
  • Feb 5 - 800/400/1600/4x400
  • Feb 26 - 4x800/3200/800/400/1600

Weight Room (Distance Runners) 2022
For those of you that are interested in the weight room this winter/spring here is the current weight room plan from Coach Palmer. Weight room is 100% optional, and is meant for those runners that are looking to get a little bit stronger this season. The plan will be updated every 3-4 weeks, but Coach Palmer will using the same link throughout the season. 
  • 2022 Track (distance) Weight Room Plan

Jeff Boele-Licensed Massage Therapist
When:
 Tuesday's at practice throughout the season.
Why: To benefit individual athlete health during the XC season.
Who: Anyone on the team needing work done during the season. 
Cost: Coach Boele will be at practice 18 different Tuesday's this spring. We compensate coach Boele $4500 for his efforts ($250 for a three hour session) throughout the season. This is far cheaper than the cost of athletes seeing a therapist on their own.  
Booster Club Payment: If you are seeking treatment from Coach Boele this spring please make a donation of $100 or more to the Track and Field Booster Club. These funds go to compensate Coach Boele for his time and efforts with our team this spring. 
  • Track and Field Booster Club Donation Site (Available Soon)
  • MVHS Booster Club Website
Consent Form: Any athlete wishing to receive treatment from Coach Boele must have the consent form signed by your parents and brought to practice. 
  • Parent/Guardian Consent From to Screen and Treat (Doc)

Texas Distance Festival in Dallas, Texas
  • Registration Form for Texas Distance Festival (link)
    • Deadline for Registration Form: Friday, January 28th
  • Texas Distance Festival Information (Google Doc)
  • Athletes Eligibility: Any distance athlete that meets the following requirements:
    • Consistently takes part in winter conditioning and does not skip practices
    • Attends Saturday practices
    • Communicates with the coaching staff about missing practice if absent, including Saturday's
    • Speaks with Coach Dalby before booking travel. 
  • Dates: March 18th 19th (Spring Break)
  • Cost: TBD, athletes and families are responsible for the cost of the trip.
  • Official meet information
  • Event/Meet Registration: Will be done by Coach Dalby. Athletes will bring $10 to the meet with them to pay for their entry at packet pickup on Friday, March 18th. 
  • Athletes are racing as part of "Vista Nation Track Club" at the Texas Distance Festival. This is not an official DCSD sponsored activity. All liability for the trip is with the athletes and their families. 

January 24th-30th: Texas Distance Festival Information

1/23/2022

 
Picture
Texas Distance Festival in Dallas, Texas
  • Registration Form for Texas Distance Festival (link)
    • Deadline for Registration Form: Friday, January 28th
  • Texas Distance Festival Information (Google Doc)
  • Athletes Eligibility: Any distance athlete that meets the following requirements:
    • Consistently takes part in winter conditioning and does not skip practices
    • Attends Saturday practices
    • Communicates with the coaching staff about missing practice if absent, including Saturday's
    • Speaks with Coach Dalby before booking travel. 
  • Dates: March 18th 19th (Spring Break)
  • Cost: TBD, athletes and families are responsible for the cost of the trip.
  • Official meet information
  • Event/Meet Registration: Will be done by Coach Dalby. Athletes will bring $10 to the meet with them to pay for their entry at packet pickup on Friday, March 18th. 
  • Athletes are racing as part of "Vista Nation Track Club" at the Texas Distance Festival. This is not an official DCSD sponsored activity. All liability for the trip is with the athletes and their families. 

Jeff Boele-Licensed Massage Therapist
When:
 Tuesday's at practice throughout the season.
Why: To benefit individual athlete health during the XC season.
Who: Anyone on the team needing work done during the season. 
Cost: Coach Boele will be at practice 18 different Tuesday's this spring. We compensate coach Boele $4500 for his efforts ($250 for a three hour session) throughout the season. This is far cheaper than the cost of athletes seeing a therapist on their own.  
Booster Club Payment: If you are seeking treatment from Coach Boele this spring please make a donation of $100 or more to the Track and Field Booster Club. These funds go to compensate Coach Boele for his time and efforts with our team this spring. 
  • Track and Field Booster Club Donation Site (Available Soon)
  • MVHS Booster Club Website
Consent Form: Any athlete wishing to receive treatment from Coach Boele must have the consent form signed by your parents and brought to practice. 
  • Parent/Guardian Consent From to Screen and Treat (Doc)

January 24th-30th
​​Mon-MVHS 3:10 p.m.
Tue-MVHS @ 3:10 p.m.
Wed-Rocky Heights Middle School @ 3:20 p.m.
Thur-MVHS @ 3:10 p.m.
Fri-MVHS @ 3:10 p.m.
Sat- Aspen Grove Panera Bread @ 8 a.m.
Sun-On Your Own, or Call a Teammate to Run

Pre-Season Gear Order

Gear Flyer (PDF)
Dates
: January 16th-25th
Website: https://bsnteamsports.com/shop/SYm6ZgXxHZ
All gear is optional for athletes and families to purchase, including our middle school athletes .
Deadline: January 25th is the deadline to order if you would like track and field gear for the spring season. Once the online store closes on January 25th, it will not open again until the end of February. No exceptions. 

​Weight Room (Distance Runners) 2022
For those of you that are interested in the weight room this winter/spring here is the current weight room plan from Coach Palmer. Weight room is 100% optional, and is meant for those runners that are looking to get a little bit stronger this season. The plan will be updated every 3-4 weeks, but Coach Palmer will using the same link throughout the season. 
  • 2022 Track (distance) Weight Room Plan

Pre-Season Outdoor Track Meet Opportunities
Coaches and Athletes,

We are excited to announce a return to pre-season outdoor track meets!  The Peak Pre-Season Outdoor Meets will be held on February 5th and February 26th at Heritage High School in Littleton, CO. This year's edition will focus on mid-distance/distance events starting at 9:00 AM.  Links to registration are below:
  • Feb 5 - https://www.athletic.net/TrackAndField/meet/443472/register
  • Feb 26 - https://www.athletic.net/TrackAndField/meet/443474/register
*$20 per athlete, unlimited events
*Entries due on athletic.net by 8 PM Thursday before each meet
*All events will be FAT Timing, seedings based off seed times
*All Ages welcome! (including middle school runners)
*Time Schedule will be released the week of each meet, as we have a better idea on how many heats will be needed of each event. However, here is the event order for each meet, with the first event starting at 9 AM:
  • Feb 5 - 800/400/1600/4x400
  • Feb 26 - 4x800/3200/800/400/1600

January 17-23: Pre-Season Gear Order

1/16/2022

 
Picture
Winter Registration
Registration: Will be posted this week
  • Registration Link: vistagoldeneagles.sportngin.com/register/form/405066131
  • Permission Form (please fill out and bring to Coach Dalby or Coach Sprakfe on Monday)
Camp Dates: January 3rd-February 28th.
  • High School Athletes will meet 6 days a week from Monday to Saturday. 
  • Middle School Athletes will meet 2 days a week on Tuesday's and Thursday's. Middle School Athletes are welcome to come the other days, however, Coach Sprafke will only be available two days a week. 
What: An 8 week pre-season opportunity for distance athletes looking to get the most out of their spring track season. 
Where: MVHS and local running trails in the Highlands Ranch area. 
Price: The funds raised during winter conditioning will go towards compensating our assistant coaches during the spring season. 
  • High School Athletes $200
  • Middle School Athletes: 75

January 17th-23rd
​​Mon- No School, On your own or w/ a teammate
Tue-MVHS @ 3:10 p.m.
Wed-Red Stone Park @ 3:20 p.m.
Thur-MVHS @ 3:10 p.m.
Fri-MVHS @ 3:10 p.m.
Sat- Writer's Vista park @ 8 a.m.
Sun-On Your Own, or Call a Teammate to Run

​Pre-Season Gear Order

Gear Flyer (PDF)
Dates
: January 16th-25th
Website: https://bsnteamsports.com/shop/SYm6ZgXxHZ
All gear is optional for athletes and families to purchase, including our middle school athletes .
Deadline: January 25th is the deadline to order if you would like track and field gear for the spring season. Once the online store closes on January 25th, it will not open again until the end of February. No exceptions. 

​Weight Room (Distance Runners) 2022
For those of you that are interested in the weight room this winter/spring here is the current weight room plan from Coach Palmer. Weight room is 100% optional, and is meant for those runners that are looking to get a little bit stronger this season. The plan will be updated every 3-4 weeks, but Coach Palmer will using the same link throughout the season. 
  • 2022 Track (distance) Weight Room Plan

Pre-Season Outdoor Track Meet Opportunities
Coaches and Athletes,

We are excited to announce a return to pre-season outdoor track meets!  The Peak Pre-Season Outdoor Meets will be held on February 5th and February 26th at Heritage High School in Littleton, CO. This year's edition will focus on mid-distance/distance events starting at 9:00 AM.  Links to registration are below:
  • Feb 5 - https://www.athletic.net/TrackAndField/meet/443472/register
  • Feb 26 - https://www.athletic.net/TrackAndField/meet/443474/register
*$20 per athlete, unlimited events
*Entries due on athletic.net by 8 PM Thursday before each meet
*All events will be FAT Timing, seedings based off seed times
*All Ages welcome! (including middle school runners)
*Time Schedule will be released the week of each meet, as we have a better idea on how many heats will be needed of each event. However, here is the event order for each meet, with the first event starting at 9 AM:
  • Feb 5 - 800/400/1600/4x400
  • Feb 26 - 4x800/3200/800/400/1600


January 10th-16th: Winter Outdoor Track Meet Opportunities

1/9/2022

 
Picture
Winter Registration
Registration: Will be posted this week
  • Registration Link: vistagoldeneagles.sportngin.com/register/form/405066131
  • Permission Form (please fill out and bring to Coach Dalby or Coach Sprakfe on Monday)
Camp Dates: January 3rd-February 28th.
  • High School Athletes will meet 6 days a week from Monday to Saturday. 
  • Middle School Athletes will meet 2 days a week on Tuesday's and Thursday's. Middle School Athletes are welcome to come the other days, however, Coach Sprafke will only be available two days a week. 
What: An 8 week pre-season opportunity for distance athletes looking to get the most out of their spring track season. 
Where: MVHS and local running trails in the Highlands Ranch area. 
Price: The funds raised during winter conditioning will go towards compensating our assistant coaches during the spring season. 
  • High School Athletes $200
  • Middle School Athletes: $75

January 10th-16th Schedule
​​Mon-MVHS 3:10
Tue-MVHS @ 3:10 p.m.
Wed-Rocky Heights Middle School @ 3:20 p.m.
Thur-MVHS @ 3:10 p.m.
Fri-MVHS @ 3:10 p.m. (Senior Led Practice)
Sat- DeKoevend Park @ 8 a.m.
Sun-On Your Own, or Call a Teammate to Run

Weight Room (Distance Runners) 2022
For those of you that are interested in the weight room this winter/spring here is the current weight room plan from Coach Palmer. Weight room is 100% optional, and is meant for those runners that are looking to get a little bit stronger this season. The plan will be updated every 3-4 weeks, but Coach Palmer will using the same link throughout the season. 
  • 2022 Track (distance) Weight Room Plan

Pre-Season Outdoor Track Meet Opportunities
Coaches and Athletes,

We are excited to announce a return to pre-season outdoor track meets!  The Peak Pre-Season Outdoor Meets will be held on February 5th and February 26th at Heritage High School in Littleton, CO. This year's edition will focus on mid-distance/distance events starting at 9:00 AM.  Links to registration are below:
  • Feb 5 - https://www.athletic.net/TrackAndField/meet/443472/register
  • Feb 26 - https://www.athletic.net/TrackAndField/meet/443474/register
*$20 per athlete, unlimited events
*Entries due on athletic.net by 8 PM Thursday before each meet
*All events will be FAT Timing, seedings based off seed times
*All Ages welcome! (including middle school runners)
*Time Schedule will be released the week of each meet, as we have a better idea on how many heats will be needed of each event. However, here is the event order for each meet, with the first event starting at 9 AM:
  • Feb 5 - 800/400/1600/4x400
  • Feb 26 - 4x800/3200/800/400/1600

January 3rd-9th

1/3/2022

 
Picture
Winter Conditioning for Distance/ XC Runners: Registration
Registration: Will be posted this week
  • Registration Link: vistagoldeneagles.sportngin.com/register/form/405066131
  • Permission Form (please fill out and bring to Coach Dalby or Coach Sprakfe on Monday)
Camp Dates: January 3rd-February 28th.
  • High School Athletes will meet 6 days a week from Monday to Saturday. 
  • Middle School Athletes will meet 2 days a week on Tuesday's and Thursday's. Middle School Athletes are welcome to come the other days, however, Coach Sprafke will only be available two days a week. 
What: An 8 week pre-season opportunity for distance athletes looking to get the most out of their spring track season. 
Where: MVHS and local running trails in the Highlands Ranch area. 
Price: The funds raised during winter conditioning will go towards compensating our assistant coaches during the spring season. 
  • High School Athletes $200
  • Middle School Athletes $75
Middle School Athletes: Please see the following letter from Coach Sprafke for details about our middle school camp this winter. 
  • Middle School Winter Conditioning Letter, 2022

​Jan 3rd-9th

​​Mon-On Your Own, or Call a Teammate to Run
Tue-MVHS @ 3:10 p.m.
Wed-MVHS @ 3:10 p.m.
Thur-Redstone Park @ 3:20 p.m.
Fri-MVHS @ 3:10 p.m.
Sat-Aspen Grove Panera Bread @ 8 a.m.
Sun-On Your Own, or Call a Teammate to Run

Weight Room (Distance Runners) 2022
For those of you that are interested in the weight room this winter/spring here is the current weight room plan from Coach Palmer. Coach Palmer will talk more about this at practice on Friday with everyone. Weight room is 100% optional, and is meant for those runners that are looking to get a little bit stronger this season. The plan will be updated every 2-3 weeks, but Coach Palmer will using the same link throughout the season. 
  • 2022 Track (distance) Weight Room Plan

Final Surge Workouts and Athlete Communication
Daily workouts will be posted in Final Surge. If you do not currently have an account please let Dalby know once you have registered for winter conditioning. Final Surge app will also be how the Coaches communicate important information about practice changes, upcoming events, blog updates, etc. Please make sure you have uploaded the app to your phone. 


​2022 Spring Track and Field Schedule
The official schedule is currently being created and should be available by next week. Tentative dates for meets are available  on the calendar page.  Please contact Coach Dalby if you have questions about specific dates. 
  • Schedule/Calendar for the 2022 Track and Field Season   

Out-of-State Spring Travel
There will be several opportunities for out-of-state travel this spring. We are currently getting approval from the district on both of these trips and plan to have information posted for everyone shortly. 
1. Texas Distance Festival in Dallas, Texas
  • Who: Any distance athlete that consistently takes part in Winter Conditioning
  • Dates: March 18th and 19th (Spring Break)
  • Cost: TBD, athletes and families are responsible for the cost of the trip.
  • Official meet information
2. Arcadia Invitational in Arcadia, CA
  • Who: Only athletes with a qualifying mark into an individual race
  • Dates: April 8-9
  • Cost: Athletes and families are responsible for the cost and planning of the trip. 
  • Official Meet Information 
  • Entry Standards: Below are the minimum standards required just to register for meet entry consideration. Reaching these standards DOES NOT guarantee acceptance into the meet. 
Event                        Boys Standard                   Girls Standard 
800                                2:00.99 (open)                       2:20.95 (open)
1600                              4:24.93 (sea level)                 5:11.55 (sea level)
3200                              9:32.99 (sea level)                 11:18 (sea level)

 
Please remember that the COVID situation could change travel plans at anytime. DCSD can prevent out-of-state travel, or meets can prohibit out-of-state teams from coming. Please be flexible when planning. 

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