Week #1 Training Plan Links
See description of plans below to know which plan to follow.

• Boys Plan 3
  
• Girls Plan 3
  
• Boys Plan 2
  
• Girls Plan 2
  
• Boys and Girls Plan 1
  

Keys to Success for Fall Cross Country
Official summer training starts on Monday! In the spirit of becoming a "student of the sport" here are 2 really great articles about making the most out of your summer off-season, and being ready for racing to your full potential in the fall. 

• From Zero to Varsity: A Beginners Guide to Training for Cross Country
• Summer Training for HS Runners

Summer Registration and Fees
You must be registered for summer conditioning by Sunday night  to participate on the first day.  Please register at the link below before Sunday:

• Summer Camp Information and Registration (link)

Pre-Season Athlete/Parent Meeting Presentation
If you missed  the pre-season meeting, here is the info we covered. Please take a look so you are aware of what is coming up during the 2016-2017 XC/Track Season:

• 2016-2017 Pre-Seaon XC Presentation (link to presentation)
  • Summer Training Options
  • Summer Parent Help (please email Coach Dalby if you can help)
  • Summer Camping Trip: June 20th-22nd @ Golden Gate Canyon State Park
  • Fall XC Schedule
  • Metrostate/Mountain Vista HS XC Invitational at Wash Park (Denver)
  • Out-of-State Trips for next year
    • Woodbridge XC Classic in Orange County, CA
    • NXRSW in Casa Granda, Arizona
    • Big River Running Company Indoor Championships in February (Columbia, MO)
    • Spring Break Trip to San Fransisco to race
  • Get ferritin levels checked out in June. 

Training Schedules:
Every Sunday, I will post training schedules for the week on the following Google Document. Once you have discussed which group you are in with a coach, take a look at the Doc, and know what your daily training looks like. 

• 2016 Vista Nation XC Training Document (link will be posted Sunday night. The password will also be emailed to everyone on Sunday)

Summer Training Log
Make a copy of the document below, and share it w/ Coaches Dalby, Selle, Finger, and Palmer. This will allow us to help you out with your training during the summer. Every athlete on the team is expected to update your training log daily. 

• Summer 2016 Training Log (We are currently typing this up)

Training Groups
I will explain the groups in more detail the first week of practice. Selle and I will also talk with each of you about which group you should be a part of. For now, here is the basic overview:

• Group 1: New runners, freshman, and athletes that need a lower milage program (will start the summer around 10 miles for the week and work up to 20 to 35 miles a week by the fall)
• Group 2: Athletes that have been running for at least 1 year w/ Vista Nation at the high school level, sophomores, and runners that need an intermediate amount of mileage. Girls will eventually work up to 35-40 miles a week. boys 40-45 miles a week. 
• Group 3: Our athletes that have been running with us 3 to 4 years as a part of Vista Nation. Athletes that are ready for a higher mileage program. Girls will get up to 40-45 miles for those running 3 years, and those ready for the challenge will get up to 45-50 miles. Boys will work up to about 50-60 miles for runners that have been in the program for 3 years, and those ready for the challenge will work up to 55-65 miles a week.

Uniform Turn-ins
If you still have a uniform from track, please bring it to the first day of summer conditioning to have your track fine waved. 

Gear Orders
Denver athletic will have online orders ready for us in a few weeks. Anyone wishing to order gear, and have it before the Vista Nation XC 2-Mile Invitational in August will need to order in June. Once I have the link I will send it out to everyone. 

Team Garage Sale
On Tuesday, June 14th we will be having a team garage sale at conditioning. Our cage is overflowing with gear from years past, and we are going to sell everything for $5 to $10 a piece. Cash or Checks made out to the MVHS Booster Club will be accepted. 

Schedule for May 30th-June 5th
Mon- MVHS 7 a.m.
Tue-MVHS 7 a.m.
Wed-MVHS 7 a.m.
Thur-MVHS 7 a.m.
Fri- RedStone Park 7 a.m.(meet at tennis courts)
Sat-Look at workout schedule and run on your own
Sun-Optional run on your own

State Meet Results
Congratulations on some really great state meet performances over the weekend! Our boys team finished in the top 10 as a team for the first time ever, and we totaled 7 All-State Performances:

• Paxton Smith-1600 4th and 3200 3rd
• Parker Mackay-3200 5th
• Boys 4x800-Ryan Currie, Robbie Gleeson, Carter Dillon, Caden Foster 3rd
• Girls 4x800-Mauren Fitzsimmons, Caroline Eck, Becca Walton, Julia Chambers 8th
• Caden Foster-800 7th
• Emma Smith-High Jump 8th

State Track and Field Results, Videos, Pictures, Articles (link)

End of the Season Banquet
When: Tuesday, May 24th at 6:00 p.m.
Where: MVHS Commons 
Dress: Look nice 
What to Bring: Dessert or Drinks (please sign-up for one below)
Sign-Up: Please make sure you RSVP at the following link if you are attending the banquet.  http://www.signupgenius.com/go/60b0c4ea4aa2ca57-vista2

Athletes End of Year Track/XC Meeting
When: Tuesday, May 24th at 12:20 (after finals) 
Where: L527 from 12:20-12:45
Why: We will be talking about out-of-state trips for the 2016-2017 season, summer training options, and a few other end of the season items. 

Pre-Season Parent XC/Track Meeting
When: Wednesday, May 25th from 7:00-7:30 p.m.
Where: MVHS Commons
Why: To discuss 2 meets we are hosting in the fall, out-of-state travel for the 2016-2017 season in both track and XC, and sign-up for summer XC help (camping trip, pancake breakfasts, etc.)

Summer XC Registration
Start Date: May 31st 7: a.m. at the MVHS Track
Registration Info (link to registration)

Uniform Turn-in
When:  Bring to the Banquet if you have not tuned in uniforms.
Please do not give your uniform to any other coach except Coach Dalby. The other coaches will not take your uniform. 
Uniform Fines:

• Lost Shorts: $40
• Lost Singlet: $40
• Lost Warm-up Bottom: $50
• Lost Warm-up Top: $50

League Results
I am really proud of the way our team competed this weekend at the League Championships. Although we didn't win, we came extremely close with both the boys and the girls. The girls finished 3rd, only 12 points behind TRidge for the win. The boys were 2nd, only 13 pts back from the Regis. Overall, a very good day for us, especially with such a young team. I am looking forward to big things next year for us, and know we will have a chance to win the League Championship in 2017!

Results form the Continental League Championships (link)

Here is how we finished the League Championship series this spring:

• JV League Girls: Champions
• JV League Boys: Champions
• Frosh/Soph League Girls: Champions
• Frosh/Soph League Boys: Champions
• Varsity League Girls: 3rd (12 points behind 1st)
• Varsity League Boys: 3rd (13 points behind 1st)

State Meet Qualifiers
Congratulations to the following athletes that have qualified for the Colorado State Track and Field Championships this week at JeffCo Stadium! This is the largest group we have ever qualified into the meet. 

• Boys 800 (Friday at 12:50): Robbie Gleeson and Caden Foster
• Boys 1600 (Saturday at 11:20): Paxton Smith and Ryan Currie
• Boys 3200 (Thursday at 9:35): Paxton Smith and Parker Mackay
• Boys 110m Hurdles (Thursday at 10:40): Jacob Hansen
• Boys 4x800 (Thursday at 11:50): Caden Foster, Carter Dillon, Ryan Currie, Robbie Gleeson, Paxton Smith, Sheldon Hafner
• Girls 800: (Friday at 12:45): Julia Chambers
• Girls 1600: Mauren Fitzsimmons (Saturday at 11:10)
• Girls 3200: (Thursday at 9:20): Madison Easton, Caroline Eck, Mauren Fitzsimmons
• Girls 4x800 (Thursday 11:50): Julia Chambers, Rebecca Walton, Caroline Eck, Mauren Fitzsimmons, Madison Easton, Abby Suntken
• Girls High Jump (Friday 10:30) Molly McCabe and Emma Smith
• Girls Triple Jump (Saturday at 11:00) Sydney Trichler

State Meet Information
When: Thursday, Friday, and Saturday
Where: JeffCo Stadium (6th and Kipling)
Schedule and Website (link)
Heat Sheets (link)
Dismissal From School: Athletes competing will be excused from class on Thursday and Friday. Please make sure you have talked with your teachers, and made arrangements for your finals. 
Athletes coming to watch that are not competing: If you would like to come watch the state meet on Thursday morning, please let me know and I will have you excused from class so that you can come cheer on your teammates. 

Uniform Turn-in
When:  Monday and Tuesday this week (before school, or at practice)
Where: L527 before school, or at practice
All athletes not competing in the State Championships will need to turn-in your uniforms at this time. Fines are being turned in at 3:30 Tuesday afternoon to the office if you have not turned in your gear. 
Please do not give your uniform to any other coach except Coach Dalby. The other coaches will not take your uniform. 
Seniors, you will not be able to walk at graduation on Wednesday if you have not turned in your uniform, by Tuesday. 
Uniform Fines:

• Lost Shorts: $40
• Lost Singlet: $40
• Lost Warm-up Bottom: $50
• Lost Warm-up Top: $50

Time Off After Track
If your season is over, now is the time to take a break before summer weight lifting and running begins. My suggestion is that everyone take 2 full weeks off, unless you are competing in the state track meet, or pentathlon. 

End of the Season Banquet
When: Tuesday, May 24th at 6:00 p.m.
Where: MVHS Commons 
Dress: Look nice 
What to Bring: Dessert or Drinks (please sign-up for one below)
Sign-Up: Please make sure you RSVP at the following link if you are attending the banquet.  http://www.signupgenius.com/go/60b0c4ea4aa2ca57-vista2

Athletes End of Year Track/XC Meeting
When: Tuesday, May 24th at 12:20 (after finals) 
Where: L527 from 12:20-12:45
Why: We will be talking about out-of-state trips for the 2016-2017 season, summer training options, and a few other end of the season items. 

Pre-Season Parent XC/Track Meeting
When: Wednesday, May 25th from 7:00-7:30 p.m.
Where: MVHS Commons
Why: To discuss out-of-state travel for the 2016-2017 season in both track and XC, and sign-up for summer XC help (camping trip, pancake breakfasts, etc.)

Schedule for the Week of May 16th-22nd
Mon- MVHS 3:10 p.m.
Tue- Distance Runners A.M. Run O.Y.O. (20 mins)
        -MVHS 3:10 p.m.
Wed-MVHS 8 a.m.
Thur-State Championships
Fri- State Championships
         8 a.m. practice if not racing until Saturday
Sat-State Championships
Sun-Off

League Championships Information
When: Thursday and Saturday (Friday is the flex day in case the weather does not workout)
Where: Sports Authority Stadium, Parker
Line-Ups: https://docs.google.com/spreadsheets/d/1_p8UrZKuMJF-xDD-4n9JeZsiH9Lv72iT_DDEaAI0Cbs/edit#gid=892381091
Meet Schedule and Information (doc)

Uniform Turn-in
When:  Tuesday, May 10th after school at 3:00
Where: L527.
All athletes not competing in the League or State Championships will need to turn-in your uniforms at this time. Fines are being turned in at 3:30 Tuesday afternoon to the office if you do not turn in your gear. 
Please do not give your uniform to any other coach except Coach Dalby. The other coaches will not take your uniform. 
Seniors, you will not be able to check out next week if you have not turned in your uniform, on Tuesday. 
Uniform Fines:

• Lost Shorts: $40
• Lost Singlet: $40
• Lost Warm-up Bottom: $50
• Lost Warm-up Top: $50

End-of-Season Banquet
When: Tuesday, May 24th at 6:00 p.m.
Where: MVHS Commons 
Dress: Look nice 

Schedule for May 9th-15th
Mon- MVHS 3:10 p.m.
Tue- Distance Runners A.M. Run O.Y.O.
        -MVHS 3:10 p.m.
Wed-MVHS 3:10 p.m.
Thur-League Champs
          -3:10 Practice if not racing
Fri- 3:10 p.m. MVHS 
         4:00 Miracle Mile, MVHS track
Sat-League Champs Day 2
Sun-Optional Run or day off

I want to thank all of the athletes and families for being so flexible this spring. The weather has been pretty unpredictable, but everyone has been nothing but supportive. I really appreciate all of the time and energy everyone has been putting in to this season. Thank you again, and lets hope for great weather this week!

Lineups for May 2nd-8th
Here are this weeks line-ups. Monday's CO Meet of Champs is not listed. With 4 meets on the schedule this week please talk with the coaching staff about line-up changes if needed.
https://docs.google.com/spreadsheets/d/1-AOBgQsNI7nrcmDGB9nnrvnpGAgb4vPsPaRD3TfjJTs/edit#gid=89238109_1

Colorado Meet of Champions
When: Monday, May 1st
Where: Valor HS
Info : http://cache.milesplit.com/user_files/63599/176810/2016_colorado_meet_of_champions_monday_schedule_(1).pdf
Heat Sheets: http://co.milesplit.com/meets/219374/entries/447051#.VyawHBIrLVo​
Out-Of-Class: Athletes are being dismissed after 4th period. 

Continental League Frosh/Soph Champs
When: Wednesday, May 4th
Where: Sports Authority Stadium in Parker
Meet Info: 2016 Frosh/Soph Meet Info
Out-of-Class: At 12:45
Transportation: Bus leaving Vista at 1:00 p.m.

Cherry Creek/Grandview Info
When: Saturday, May 7th
Where: Cherry Creek HS
Info/Schedule: 2016 CC/GV Meet Info (pdf)
Arrival Time: Please be at the track by 7:45 a.m. unless otherwise arranged w/ your event coach

Highlands Ranch Memorial Track Meet
When: Saturday, May 7th
Where: Cherry Creek HS
Info/Schedule: 2016 HR Memorial Meet Info
Arrival Time: Please be at the track by 8:45 a.m. unless otherwise arranged w/ your event coach. 

Uniform Turn-In
Athletes that are done w/ their season by Monday, May 7th will need to turn in their uniforms on May 9th after school.
Date: May 9th at 3:00 P.M.
Where: Lower 527
Uniform Fines:

• Lost Shorts: $40
• Lost Singlet: $40
• Lost Warm-up Bottom: $50
• Lost Warm-up Top: $50

Seniors: You will not be able to check out in May if you have not turned in your uniform by May 9th.