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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.

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June 1st-7th: Summer XC Camp Begins

5/31/2015

 
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Keys to XC Success this Summer
On Monday we start off on the beginning of another XC season together! This is the 9th year Coach Selle and I have had the privilege to coach our TEAM together, and we are both looking forward to having a lot of fun with you this summer. 

Before we get started, there are a few things I would like to pass along to everyone about how to have a successful summer, and how to be in top shape coming into the racing season by the end of August. 
  1. Consistency: This is the most important ingredient to the success of being a distance runner. Those that follow a well thought out training plan everyday will see the rewards of your hard work in the fall. 
  2. Set Goals: Set 2 or 3 individual goals, and 2 to 3 TEAM goals that you want to accomplish for the fall. This will set a purpose for your daily training this summer. Our TEAM Goal Setting BBQs are set for June 10th and 11th (see below)
  3. Follow a Plan: By following a plan you will have your best chance to try and achieve your goals. We will have individualized training plans put in place for each HS athlete on the TEAM this summer. Consistently follow the plan everyday, and watch the results payoff when it's time to race! 
  4. Train Together as a TEAM: It's no secret that we train together everyday in the summer because it builds great TEAM chemistry, and gives you a large group of training partners to help push each other along. 
  5. Read This: 10 Tips for Making Varsity Cross Country: Pathways to Excellence for JV Runners Seeking to Move Up (link)


What Should I Bring With Me Each Day to Conditioning????
There are a few things you should bring with you every single day to conditioning:
  1. A quality pair of running shoes that you have been fitted for from a running specialty store like Run Colorado (See below).
  2. A Watch. Most of our runs during the summer are done on dirt trails for a subscribed number of minutes. You will need to be responsible for how long/far you are running each day. A simple digital wrist watch, with a stopwatch function is all that you need. GPS and other features are nice to have, but they are unnecessary for training. 
  3. Water Bottle: Make sure you bring this everyday. More importantly make sure you show up hydrated each morning by drinking 96 to 128 oz of water spaced out throughout the day. 
  4. Post-Run Healthy Snack: After each workout it will be important to start your recovery process as soon as you finish. The best way to do this is by having something healthy on hand to eat as soon as we are done like a piece of fruit, granola bar, protein shake, etc. This will help you take full advantage of each days run.

Training for June 1st-June 7th
We will not start using the Training Peaks App for your workouts until the week of June 8th. The first week will be all about easing back into training, and getting our legs back under us. Here is the plan for the week, each runner will have individual options to choose from. 

Monday: 2 to 5 Miles on the Valor Loop + Core
Tuesday: 20 to 45 minute trail run in the "Playground"+ Strides
Wednesday: 20 to 45 minute trail run from Rocky Heights + core
Thursday: MVHS Track 7 a.m..
                       2 to 5 mile run towards HRHS/University + Fartlek Strides on Track
Friday: East/West Trail Parking Lot (Daniel's Park Rd) 7 a.m.
                 Long Run off 25 to 60 minutes 
                 IHop after run, bring $$$ to eat
Saturday: Run on your own (O.Y.O.), or with a teammate for 3-5 miles (20-35 minutes)
Sunday: Optional easy run

Middle School campers will be on a different training schedule designed by Coaches Sprafke and Estell. However, your meeting locations will be at the same time and place as the HS camp. 

Get A Quality Pair of Running Shoes
If you do not have a quality pair of running shoes please get a pair. The wrong shoes, or shoes that are too old, are typically the main reason for injury that we see. Your best option is to go see Coach Palmer at Run Colorado at  8505 E Arapahoe Road in
Greenwood Village. Run CO will do a full gate analysis for you to make sure you are properly fitted for running shoes, and as a Mountain Vista HS athlete you will also receive 20% off your purchase. 

As a rule of thumb, your shoes should be changed out in the following situations:
  • You have had them for a full season (winter track, spring track, summer XC, or fall XC)
  • They have more than 500 miles on them (Even if the shoe looks fine, change it out at this point). 
  • The tread on the bottom of your shoes has worn through, or they are falling apart.


IHop On Friday
Most weeks in the summer we will be having some kind of TEAM get-together. This Friday we are headed to IHop (near Valor) after our run.  Please bring money to eat, and make sure you have transportation worked out.  Both HS and MS campers are alway welcome to attend our weekly TEAM functions. 

Team Contact List
A team contact list will be emailed out to everyone next week. The contact list will have athlete phone numbers on it only. If you do not wish to have your phone number emailed out to the rest of the team next weekend please email me and I will remove your name. 

Upperclassmen Breakfast and TEAM Goal Setting BBQ's
On Tuesday after practice Coach Selle and I would like to sit down for 30 minutes with the Juniors and Seniors to talk about the summer and upcoming fall season. Breakfast will be provided.

I am moving the Goal Setting BBQ's back to next week. With moving my classroom over to Vista the past few days I have not had the time I need to prepare. Our new goal setting meetings will be at the following times.
  • Boys Goal Setting Meeting: Wednesday, June 10th at 5:00 p.m. Location TBD
  • Girls Goal Setting Meeting: Thursday, June 11th at 5:00 p.m. Location TBD

The goal setting meetings are for every member of the team to attend that can make it, and something I consider to be the most important TEAM meeting of the entire year. It sets a purpose for our training and allows us to focus our training. 

Banquet and Summer XC/Track Information

5/18/2015

 
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Delaney Fitzsimmons finished her Sr Year with a 2nd place finish in the girls 3200 at state.
State Championships Recap
Congratulations on a great state meet performance this past weekend! We put more athletes up on the podium this year than in any year previous. The following athletes earned All-State honors by placing in the top 9 in their event, and scoring points for the team at state:
Delaney Fitzsimmons-2nd in the 3200 and 4th in the 1600
Girls 4x800-4th (Madison Easton, Delaney Fitzsimmons, Becca Walton, Allie Chipman)
Allie Chipman-4th in the 3200 and 7th in the 800 with a new school record of 2:15.85
Jordan Burton-9th in the 300 Hurdles
Paxton Smith-8th in the 3200
Hayden Williams-2nd in the Pole Vault with a new school record of 15'6" and a PR by nearly 2 feet!
Full meet results, pictures videos and articles can be found on Colorado Milesplit.
http://co.milesplit.com/meets/170347-colorado-state-track-and-field-championships#.VVpe7pTF_3_


Banquet Information
May 19th 6:00
MVHS Commons
All track & field athletes and their families are welcome

Note - this is a potluck.  We have over 100 athletes, so all athletes must bring something (feel free to sign up for more than one thing).  The sign-up link is below.  
All athletes MUST RSVP and sign up to bring something.  
** Important: Please read through the sign up information carefully for drop-off times and serving sizes. **

We also will need helpers for set-up/decoration and clean up.  If you can help, please sign up for that in addition to your food/drink/paper good item.
http://www.signupgenius.com/go/60b0c4ea4aa2ca57-track3

End-of-the-Season Meeting
We will have a brief end-of-the-season meeting on Thursday at 3:00 in the Library for all returning track/XC athletes for next year. We will be going over what to expect for the summer, schedules for next year, and possible future out-of-state trips. 

Summer XC and Track Camps
Registration and Information for both the cross country summer camp, and the track and field summer camp are now available. Here is the link to information. 
Summer Camp Information (link)

Distance Runners and Time Off
Hopefully everyone is enjoying some time off right now from running, you have earned it! It is very important that you give your body a chance to recover after the track season and now is the best time to do that. Each athlete should take at least 1 full week off, and a second week if you need it. If you decide to start running after a week off only run every other day for 15-25 minutes until we start back up again on June 1st. Keep things simple, easy and fun right now! 

For those that are running BoulderBoulder my advice is to keep it low key and have fun, but definitely be taking your time off right now. Official XC training starts June 1st and is when we will begin our summer mileage count. 

A few people have expressed wanting to train for several more weeks until they reach vacation so that they can take time off then. I am going to strongly advice against this. Our June 1st start date is the beginning of our summer training for the fall XC season. Taking time off later in the summer, instead of now will push back when we can start your training schedule for the fall season. 

Here is what we will be going over at our pre-season meeting at 3:00 on Thursday in the Library. 
  • 2015 Meet Schedule
  • June 1st start date (begins summer milage count for June, July, and August)
  • Summer training plans
  • What to expect from the summer
  • Training Peaks Online Training Log App
  • Camping Trip
  • California Trip to the Woodbridge Classic
  • Make sure you are taking your time off 
  • Individual workouts will resume June 1 and will be posted in the Training Peaks App

May 11th-17th: Colorado Track & Field State Championships

5/11/2015

 
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Congratulations on a great Continental League performance this year Vista! On Saturday our boys finished 4th in the League, and our girls 3rd. This is easily the best finish we have had as a full team at the league meet in the last 10 years. I know it may not seem like much because we didn't win, but from my perspective it is certainly a step in the right direction for us. Here are results from the meet.
http://co.milesplit.com/meets/190821-continental-league-championships#.VVCiKZTF_38

Colorado Track & Field State Championships
Congratulations to those athletes that have qualified for this weeks state championships being held at JeffCo Stadium on Thursday, Friday, and Saturday this week. We qualified for 13 spots in this years meet. 
Boys 200-Tristen Dean
Boys Pole Vault-Hayden Williams
Boys 3200-Paxton Smith
Girls 110 Hurdles-Jordan Burton
Girls 300 Hurdles-Jordan Burton
Grils 400-Abby Walz
Girls 800-Allie Chipman
Girls 1600-Delaney Fitzsimmons and Allie Chipman
Girls 3200-Delaney Fitzsimmons and Allie Chipman
Girls 4x800-Allie Chipman, Madison Easton, Becca Walton, Delaney Fitzsimmons, Erin McMullan
Girls 4x400-Jordan Burton, Abby Walz, Madison Easton, Brenna O'Conner, Delaney Fitzsimmons, Allie Chipman 
Girls High Jump-Emma Smith

Heat Sheets for State (link)
State Meet Time Schedule (link)

Uniform Turn-in
  • Uniform turn-in day will be on Monday, May 11th at 3:00 in the cage. Uniforms, and other fines, not taken care of by this time will be turned into the office. Seniors will not be able to check out until uniforms have been turned in, and fines have been paid. 

End of Season Banquet Info
May 19th 6:00
MVHS Commons
All track & field athletes and their families are welcome

Note - this is a potluck.  We have over 100 athletes, so all athletes must bring something (feel free to sign up for more than one thing).  The sign-up link is below.  
All athletes MUST RSVP and sign up to bring something.  
** Important: Please read through the sign up information carefully for drop-off times and serving sizes. **

We also will need helpers for set-up/decoration and clean up.  If you can help, please sign up for that in addition to your food/drink/paper good item.
http://www.signupgenius.com/go/60b0c4ea4aa2ca57-track3

Summer Camp Information for XC and Track & Field
Registration and Information for both the cross country summer camp, and the track and field summer camp are now available. Here is the link to information. 
Summer Camp Information (link)

May 4th-10th: Continental League Championships 

5/4/2015

 
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Last Weeks Results
Last weeks results are posted below. We had some really nice performances, including several state qualifying marks, and our first frosh/soph League Championship in school history!
Continental League Frosh/Soph Results
Pueblo Twilights Results, Photos, Articles and Videos
Highlands Ranch Memorial Results, Photos and Videos

Continental League Varsity Championships

When: Thursday and Saturday this week. Friday will be used as a make-up day if the weather does not cooperate. 
Where: Sports Authority Stadium in Parker
Entries: 4 Entries per event + 1 relay
Transportation and Out-of-Class: You will be dismissed from class on Thursday at 2:00. Please provide your own transportation to Sports Authority Stadium.
Saturday: Please arrive at the track by 7:45 a.m. on Saturday.
Meet Information and schedule (pdf)

Summer Camp Information for XC and Track & Field
Registration and Information for both the cross country summer camp, and the track and field summer camp are now available. Here is the link to information. 
Summer Camp Information (link)

Current 5A State Rankings
In order to qualify for the Colorado State Track and Field Championships individuals and relays must achieve one of the top 18 performances in the state by the end of the regular season (May 9th). As of March 29th here are the current state 5A rankings. 
5A Boys State Track and Field Rankings
5A Girls State Track and Field Rankings

Distance Runners Workouts for the Week
  • The Miracle Mile is on Tuesday at 4:00 depending on the weather. The miracle mile is optional. 
  • Those training through for the BoulderBoulder are welcome to continue running with us. Please let me know if you need a training plan for the next few weeks. 
  • Once you begin your time off, take at least 2 easy weeks before getting back into it. I recommend 1 week completely off, and the second week running every other day 2-4 miles. 
  • Workouts for May 4th-10th (link)

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