Week #1
After 3 months of off season training the first week is finally here. On Monday, please be in the front hallway by 3:10 to meet and warm-up together as a full track team.

Weather This Week
Come dressed for the weather. We will be going outside.

Track & Field Website:
I will continue to communicate using the blog this season but the official track and field site is at the link below:
http://track.mountainvistaonline.org

Parent-Athlete Meeting
This Wednesday from 6-7 p.m. in the Commons. All athletes and parents should plan on being in attendance.

Boulder Running Company Spike Night
This Friday from 5:30 p.m. to 8 p.m.
20% off all shoes and apparel.
Free Pizza for athletes and families
See flyer above for additional information

Scrimmage Info for this Saturday (March 2nd)
http://track.mountainvistaonline.org/news/info.php?nid=4976

Team Handbook
We will be going over much of this info at the parent meeting and at practice this week.
Team Handbook.pdf (click to view handbook)

Schedule for February 25th-March 3rd
Mon-3:15 Vista (meet in front hallway by 3:10, meeting starts at 3:15)
Tue-3:15 Vista
Wed-3:15 Vista
          6:00 p.m. Athlete-Parent Meeting in Commons
Thur-3:15 Vista
Fri-3:15 Vista
        5:30-8:00 Boulder Running Company Spike Night
Sat-Scrimmage vs Dakota Ridge/Smoky Hill
        Meet in the front hallway of Vista by 9:00 a.m.
Sun-Optional Run

Last Week: The Good w/ the Bad
Let me start with the good. Last week there was a lot to be excited about, especially the hill workout on Tuesday. That was the best we have looked this winter, and every single person that did that workout worked their butts off. The other thing to be excited about is the underclassmen, especially the freshman. The coaching staff has seen some major improvements out of our young kids this off season due to their effort and consistency. This is going to pay off with some big performances this year, and I expect to see more 9th grade boys and girls under 5:00 mins and 6:00 mins for the mile this season that we have had in the past.

Now for the not so good. On Thursday we had a great negative split run for those that were there. The entire workout took 50 mins and for the athletes that were there they were a very quality 50 mins. Unfortunately we were not much of a TEAM that day. It was the first day of a long weekend, a little cold, there was snow, and 100 different other excuses we could probably make for those that didn't show up. On Thursday, OTHER TEAMS moved ahead of us. The coaches never hide the fact that we work hard because we believe that hard work, consistency and commitment to each other is what will help us reach our full potential. This week, we need to recommit ourselves and catch back up to OTHER TEAMS.

In the middle of the week their is snow is in the forecast. I hoping for poor conditions this week, especially on Thursday when we do our hardest effort. I want to see who is tough enough to handle the weather, handle adversity, and handle things when conditions are not perfect. This week lets be more of a TEAM.

Spring Track Registration
If you have not registered online yet for track please do so in the next few days. This includes dropping your medical release forms off at the athletic office. If you have not done these 2 things you will not be able to be at practice next Monday. Here is the registration link again:
http://track.mountainvistaonline.org/reg/info.php?sid=900

Track Website
I will continue to post info on the blog each week during the track season, but will be utilizing a new website for track. Here is the link to the track and field website:
http://track.mountainvistaonline.org/

Scrimmage vs Dakota Ridge and Smoky Hill
Our first meet is scheduled a week from Saturday on March 2nd against Smoky Hill and Dakota Ridge. This will be a short meet and only last approximately 2 hours. Everyone who is training with the distance team this spring will be competing in both the 1600 and the 4x400. The meet will run from 10 a.m. until about noon.

Going the Extra Mile
For our Jrs and Srs that are running a little extra right now I suggest 1 to 2 additional runs a week of 4 to 5 miles. These can be done in the morning before school, during an off period, or on Sundays. You can also add some additional miles on to your runs if this is an easier way for you to go the extra mile. Keep the pace easy and use these runs as recovery.

Schedule for February 18th-24th
Mon-No School, run on your own or w/ a teammate
Tue-MVHS 3:10
         Short Hill workout and Weights
Wed-MVHS 3:10
         Recovery run, strides, and core
Thur-MVHS 3:10
         Track workout (tempo effort). This will be our best effort of the week.
         Weights
Fri-Redstone Park 3:15
        Long Run and strides
Sat-Run on your own or w/ a teammate
Sun-Optional Run

There is one change to the schedule this week. Instead of meeting at Vista on Thursday we are going to meet at DeKoevend Park (location of the Arapahoe Cross Country Invite) on Thursday at 3:20 for our workout. Please arrange a ride and plan on meeting in the parking lot directly off of University. We should be done by 4:45 that afternoon. We will not meet as a team on Friday the 15th or Monday the 18th due to school being closed. Go out these days and run on your own or with a teammate.

Spring Track Registration
If you have not done so already please make sure you are registered for spring track ASAP. Everything is being done online this season. Here is the link to registration:
http://track.mountainvistaonline.org/reg/info.php?sid=900

Air Force Open Indoor Track & Field Meet
This Sunday is the Air Force Open Indoor Track & Field Meet. This will be the last chance of the winter for those wishing to race indoor to be able to do so. Here is the info for the meet:
http://grfx.cstv.com/photos/schools/afa/sports/c-track/auto_pdf/2012-13/misc_non_event/highschoolmeetinfo.pdf

Schedule for February 11th-18th
Mon-3:10 Vista
           Medium Long Run, strides, weights
Tue-3:10 Vista
            Hill workout and core
Wed-3:10 Vista
           Recovery run, strides, weights
Thur-3:20 DeKoevend Park (meet in the parking lot off of University)
           Negative Split Run and core (bring a watch)
Fri-No School, Run on your own or w/ a teammate
        recovery run of 35 to 50 minutes
Sat-Long run on your own or w/ a teammate
        60, 70, or 80 minutes
        If racing at Air Force do the Long Run on Sunday
Sun-Optional run
         Long run of 60 or 70 minutes if you ran at Air Force
Mon-No School, run on your own or w/ a teammate
          35 to 45 minutes easy
          If you raced at Air Force and did a Sunday long run, take today off.

Recovery Week February 18th-24th
I am gong to adjust the schedule a little bit for everyone the week of Feb 18-24 to give you some recovery time before official practice starts on the 25th. We will still do a quality hill and tempo workout this week, but your overall volume should decrease.

There have been some pretty incredible high school indoor performances this season, but New York runner Mary Cain has recently become the greatest female high school runner of all time. 2 weeks ago she broke the American high school mile record by running a time of 4:32.78  in New York. This past weekend she ran what is arguably the greatest performance by any high school athlete in the history of the sport. Her time of 9:38.68 is the fastest 2 mile ever run by a U.S. high school athlete. Pretty amazing stuff!

Race Videos:
Mary Cain's 4:32.78 National High School Indoor Record

If you would like to see more about her race you can check out the Milesplit article here:
http://usa.milesplit.com/articles/99790-mary-cain-electrifies-boston-crushes-hs-2-mile-record

Schedule for February 4th to the 10th
Mon-Vista 3:10
           Medium Long Run, Core, Strides
Tue-Vista 3:10
            Hills and Weights
Wed-Vista 3:10
            Recovery Run, strides, core
Thur-Vista 3:10
           Tempo run and weights
Fri-Redstone Park 3:15
          Long Run and strides
Sat-Run on your own or w/ a teammate
Sun-Optional Run