After a long winter of training Monday finally begins the first official week of track and field practice! I'm very excited about the work that has been put in over the off season by the team. Since the first week of December, our sprinters, jumpers, throwers, and distance runners have been working hard after school with the coaching staff preparing for the track season. That work should payoff with some great performances this spring! 

1st Day of PracticeWe will cover info at practice as the week goes on, but here is the run down of what to expect on the first day. 

Be at the track ready to warm-up before 3:10. 3:10 is our official start time each day. On Monday, we will check to make sure registration has been completed by the athletes, introduce the coaching staff and go over team policies and expectations.  We will also go over what the rest of the week looks like. Afterwards, we will break into event groups. 

Monday's will be our team meeting days. This is where we will talk about what happened at meets the week before, recognize outstanding performances and talk about what to expect the week ahead. 

Event Groups
Every athlete will join an event group to train with. The event groups are as follows:

• Middle and Long Distance Runners (800, 1600 and 3200 runners)
• Sprinters and Jumpers (100, 200, 400, hurdles, high jump, long jump, triple jump, long jump and sprint relays)
• Throwers (discus and shot)

Run Colorado Spike Night
Every member of the team will need to have a quality pair of running shoes or throwing slicks. We recommend that you go to Run Colorado and get properly fitted for shoes by doing a gate analysis (it's free!) on their treadmill. We also recommend that athletes have appropriate competition shoes such as spikes to compete in at meets. 

On Friday night from 5:30 to 7:30 we will be having our MVHS Spike Night at Run Colorado off of I-25 and Arapahoe. That night all running shoes, spikes, throwing slicks and apparel will be 20% off for Vista athletes. Pizza will also be provided for everyone. 

Team Handbook
Here is the link to our team handbook where you can find out additional information on the season along with all of our team policies and expectations.
Team Handbook

Schedule for February 24th to March 2nd
Monday-1st Day of Practice
                    Meet on the track before 3:10
Tuesday-MVHS Track 3:10
Wednesday-MVHS Track 3:10
Thursday-MVHS Track 3:10
Friday-MVHS Track 3:10
                Intrasquad Meet: Field Events
                Run Colorado Spike Night: 5:30-7:30
Saturday-Intra Squad Meet: Track Events 8:15-11 a.m.
                  -Parent Meeting and Breakfast 11:00 a.m. to Noon
Sunday-Run/workout on your own or REST

On Friday we are not gong to meet at DeKoevend Park. I didn't realize that the Ranch basketball game was that night and I know how difficult it can be to get seats. We are also encouraging everyone to go out and support the team. Instead, here is what I want you to do. 

Firday-We will not meet as a team. Run in the morning, on your off period or right after school lets out. Go out and get in a 4-5 mile run if you are a freshman or new runner. I want everyone else to go out for 5-6 miles or 45 mins. You still have the option to run the long run on Friday if you would like (see Saturday).

Saturday-Get in your long run if you don't do it on Friday. Try to find a soft surface like the Highline Canal or Waterton Canyon to do your long run on. Long runs should be as follows this weekend.

• Freshman, new runners, and low mileage runners: 45-55 minutes
• 65 minutes for most of you
• 75 minutes for our highest mileage runners

Sunday-As always, Sunday is optional. Run 30-60 minutes easy or take the day off. 

Registration for Track is Due
Monday is the first official day of practice. Please make sure that you are registered by Friday, all of your paper work is in, and fees are settled. I have been told by our administration that I cannot let you be at practice on Monday if these things have not been turned in. Please do not wait until the weekend to register, you will not be on the roster for Monday if you do. 

Registration for Spring Track
Official track practice starts in one week.  If you have not already registered for the season please do so ASAP. The Vista athletic departments deadline for registration was Monday night the 17th. If you have not registered yet please do so ASAP at the following link:
2014 Spring Track and Field Registration 

Schedule for February 17th-23rd
Mon-On your own or with a teammate
             40, 50, or 60 mins
Tue-Vista 3:10
           Hills + Weights
Wed-Vista 3:10
             Aerobic run 30-45 mins + 6x100
Thur-Vista 3:10
              Tempo workout on the track + Weights 
Fri-DeKoevend Park 3:20
         Long Run 45-55, 65 or 75 mins on the Highline Canal 
Sat-Aerobic run on your own, or with a teammate
         30, 40, or 50 mins
Sun-Optional aerobic run or REST
            30-60 mins easy

Last week went as well as it possibly could have. Considering that the weather didn't exactly cooperate we were still able to get in all of our runs. This kind of consistency is going to pay off for you during the season. Lot's of athletes chose not to train last week because conditions were not ideal, but we stepped up to the challenge and remained consistent all week. I feel very confident right now that we are in a great place as a TEAM as we go into the final part of winter conditioning. 

There are 2 weeks of winter running left until the season officially starts. We are also 2 weeks away before we start to crank things up on the track a bit more. The forecast this week looks very favorable and I want us to take full advantage of the opportunity. I would like to get 2 quality efforts out of you on both Tuesday (hills) and again on Thursday (progression/tempo). Thursday's workout is at Redstone Park. I am going to stress that as many of you be there as possible this day. It's supposed to be 60 degrees and I want you to take advantage of the weather so that we can get in a great effort on the Canal. The middle and long distance runners will be doing their medium long run this day as a progression or negative split type run. Coach Cooke's 800 meter runners will be doing some kind of tempo effort. 

Air Force Results
Here are results from this weekends Air Force Indoor meet including pictures and video from Saturday. We had some very solid performances at AF including Ashlee Johnson placing 5th in the 800 (2:22) and Paxton Smith taking 2nd in the 2-mile (10:26 above 7,000 ft).
Air Force Indoor Results, Pictures and Video (click to view)

League Relay Help
On Saturday, March 8th we are responsible for hosting the Continental League Meet. I am still in need of about 10 to 15 parents who can help us out this day. Jobs are all pretty simple and include helping assist our coaching staff run off an event, working a stopwatch and helping with event results. If you are willing to help will you please email me ASAP? As always I appreciate everything you do for us. 
jhdalby@dcsdk12.org

Registration and Fees for Spring Track 
Registration for the spring season is due next Monday, February 17th. Please make sure you have registered and turned in your paperwork by the 17th so that you are eligible to practice the first day of track on February 24th. Here is the link to the registration page.
http://track.mountainvistaonline.org/reg/info.php?sid=1251

Fees are also due by the 24th. You will notice that this years participation fee has gone up from $150 to $200. This is because we have decided not to fundraise during the spring. Most people are burned out with fundraising this time of year so I thought it would be easier to ask an extra $50 of everyone. The extra $50 goes to help pay for 2 additional coaching stipends, uniforms, busses and equipment costs. If the extra $50 is going to cause a problem please let me know. We have a back up fund raiser option we can use if needed.

U.S. XC Championships In Boulder this Sat
This Saturday the United States Cross Country Championships are being held in Boulder. This is a very unique opportunity to see some of the best distance athletes in the country compete for a national title. Here is the info for the meet if you are interested in going.
http://www.usatf.org/Events---Calendar/2014/USA-Cross-Country-Championships.aspx

Schedule for February 10th-17th
Mon 2/10-Vista 3:10
                         Aerobic Run of 30-60 mins + 6x100 + Weights
Tue 2/11-Vista 3:10
                      Hill workout + injury prevention
Wed 2/12-Vista 3:10
                         Aerobic Run of 30-60 mins + 4x150 + Weights
Thur 2/13-Redstone Park 3:20
                          Progression or Negative Split Run (Younger athletes are doing a 4 to 5 mile 
                                        negative split run, older athletes will do a progression run 
                                        of 6 to 10 miles)
                           Tempo workout for 800 meter runners
Fri 2/14-No School, Run on your own or call a teammate
                     Aerobic Run of 30 to 60 mins
Sat 2/15-Long Run on your own, or call a teammate
                    up to 60 mins, 70-75 mins, or 80-85 mins
                     If you have not run an hour yet this winter add 5 mins to your longest run since 
                     December 1st. 
Sun 2/16-Run on your own, call a teammate, or REST
                        30 to 60 mins easy
Mon 2/17-No School, Run on your own or call a teammate.
                        Aerobic Run of 30 to 60 mins + 6 x 100

Average is the Enemy of Great
The coaching staff has high expectations for our TEAM. We don't like lowering the bar and feel that the hardest things to work towards in life are the most fulfilling to acheive. Anyone can be mediocre or average but we are looking for student-athlets that want to achieve their full potential. 

You have heard us say time and time again that there are no short cuts in the sport of distance running. If you want to reach your full potential you have to work at it every single day. Daily consistency, while having fun, are what matter most. Lots of runners across the United States will show up the first day of practice in February and have good seasons. However, only those runners that have consistently committed to their off season will have great track seasons! 

Anyone can be average, but those that are truly hungry for success will sacrifice the time now that it takes to be successful. Settling for being average is the enemy of being great! Stay consistent Vista over the next 3 weeks and continue preparing for the upcoming track season.  You have the opportunity to reach your full potential this spring.

Air Force HS Indoor Open
This Saturday is the last opportunity we will have to run at an indoor track meet. The coaching staff would like for as many athletes as possible to sign up for this Saturday's Air Force Academy High School Indoor Open.

This meet will be fun! We are not looking for PR's or big time performances. Instead, this meet provides an opportunity for you to see where your fitness is at. The 400, 800, mile, and 2-mile will all be contested. In addition, the 4x400 will also be run. Registration is only $10 per athlete. You are responsible for registering yourself for Saturday's competition. 

Here is the link to the meet schedule and registration:
http://co.milesplit.com/meets/155825-air-force-high-school-indoor-open#.Uu8sLxbalUQ

League Relays Help
On Saturday March 8th MVHS is responsible for hosting the Continental League Relays at Sports Authority Stadium in Parker. I am looking for about 10 parents who will be willing to help us run the event off. Jobs will include things like moving hurdles, assisting at field events, helping keep score, etc. If you are willing to help please email me at jhdalby@dcsdk12.org

National Letter of Intent Signing Day
This Wednesday (February 5th) several of our seniors will be taking part in the National Letter of Intent Signing Day. This means they will be declaring their intention to run for a particular college next fall. The ceremony starts at 3:00 in the MVHS auditorium. For practice that day athletes are encouraged to be at the ceremony and then complete their run after. The following athletes are signing on Wednesday.
Blake Graf-Colorado Mesa University (Grand Junction, CO)
Connor Weaver-Brigham Young University (Provo, UT)
Michael Pons-Fort Lewis College (Durango, CO)
Ashlee Jonson-United States Coast Guard Academy (New London, CT)

Schedule for February 3rd-9th
Mon-Vista 3:10 (aerobic run)
             40 to 60 mins + 6x100 + weights
Tue-Vista 3:10
         Hill workout + injury prevention 
Wed-Vista 3:10 (med-long run)
           up to 50, 60, or 7o minute run + 4x150 + weights
Thur-Vista 3:10  (tempo workout)
Fri-Vista 3:10 (aerobic run)
        40 to 60 mins + 6 power hills + injury prevention
Sat-Long run on your own or w/ a teammate (up to 60-70 mins, 80 mins, or 90 mins) 
         -or- Air Force HS Indoor Open
Sun-Run on your own 30-60 mins or Rest (aerobic)
          -or- Long Run O.Y.O. if you raced at Air Force