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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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May 30th-June 5th: Summer XC Registration

5/29/2022

 
Picture
Summer Cross Country Camp
The online registration link is currently being finalized with the athletic office. It will be posted at the link below early this week, once available.
  • Summer 2022 XC Camp Registration (Link Now Active!)

Who: All middle school and high school cross country/distance athletes wanting to prepare for the upcoming fall cross country season. Incoming 6th graders are also welcome to join our middle school camp. 

What: A 9 week summer training program for dedicated cross country runners looking to get ready for the 2022 season. 

When: Mondays through Fridays from 7:00 a.m. to 8:30 a.m. starting June 6th to August 6th. High school athletes will also have the option to meet on Saturday mornings as a team throughout the summer for our weekly long run. 

Where: We meet at a variety of locations throughout the Highlands Ranch area to run. Practice locations will be posted each week at www.vistanationxc.com

Additional Information: For more detailed information about our summer XC program please visit the following link on our website. 
  • http://www.vistanationxc.com/summer-xc-camps.html 

Uniform Fines
  • Uniforms Fines have been submitted to the athletic office
  • Athletes that did not turn in uniforms from track will will need to pay the  $100 ($50 for top/$50 for shorts) uniform fine before they are able to check in for the start of the 2022-2023 school year in August. 
  • To have fines removed, athletes can bring uniforms to Coach Dalby at 8:30 a.m. on Monday, June 6th at XC summer camp. Camp will meet on the MRMS athletic fields. 

​Time Off From Running
After your last race of the season it is time for a much needed break from running.  Everyone should plan on taking at least 2 weeks off.  A few things to consider:
  • Take a 2 full weeks off from running. Let your body recuperate after a long season of XC training and racing. 
  • No organized training at this time. If you want to go for a walk, hike, play basketball, or anything else non-structured, do it! Keep things simple and fun. 
  • If you would like to take a 3rd week off, do it! Your XC season will not suffer because you took 3 weeks off. 
  • Athletes should wait to return to training in June once they are feeling refreshed, mentally ready, and motivated to do so. If that means more than 3 weeks off then you should take it. 
  • No intense workouts in June. Just easy running and enjoying running with your teammates. We will return to faster workouts sometime in July. 
For some of you taking time off is a HUGE challenge, but trust us that your body will thank you for it when you are running fast in November/December! ​

Iron/Ferritin Check-up
If you have not had your ferritin levels checked since the end of XC please do so before the start of summer running. Our recommendation is to have your ferritin levels checked at a minimum of twice a year: Once after the track season, and once after XC season. If the last time you had your levels checked was after XC, it is time to get them looked at again.

Below is information about the importance of iron/ferritin for distance runners. Please review as needed, and have your iron levels checked if you have not recently done so. This goes for both boys and girls.

​Rule of thumb, get your ferritin levels checked at least twice a year by your doctor. A ferritin level of 30 is the minimum number acceptable for adequate performance as a distance runner. We also recommend that every athlete on the team be taking an iron supplement that works for them. Please come talk to the coaches if you have questions. 
  • The Importance of Iron in Distance Runners (Blog Post)
  • Why You Should Get Your Ferritin Levels Checked (Blog Post)
  • A letter from a doctor, with references, about ferritin levels for endurance athletes that you can take with you to your medical provider when you get tested. (Doc)
  • Are Your Ferritin Levels Up to Speed? Top Coaches Take Tests for Iron Seriously (article)
  • Ironing Out the Details: Know the facts about ferritin and iron before deciding to supplement (article)
  • Iron Level Upkeep For Runners (article)

May 23rd-29th: Banquet, Uniform Return, Summer XC Running

5/23/2022

 
Picture
Uniform Turn-In
  • Uniforms can be turned in to Coach Dalby in L503.
  • Uniforms must be turned in by the last day of school to avoid an athletic fine. 
  • Athletes that do not turn in uniforms will be fined $100 ($50 for top/$50 for shorts). 
  • State Participants and Seniors: Please bring your uniform to the banquet, or to Coach Dalby in L503.

End of the Season Awards Banquet
When: Thursday, May 26th from 6 p.m. to 7:30 p.m.
Where: MVHS Commons  
Who: All 2022 Mountain Vista Track and Field athletes and their families are welcome to attend.
​
Dress: Look nice. 
Prupose: To celebrate the success of our season and our Seniors. 

Summer Cross Country Camp

Who: All middle school and high school cross country/distance athletes wanting to prepare for the upcoming fall cross country season. Incoming 6th graders are also welcome to join our middle school camp. 

What: A 9 week summer training program for dedicated cross country runners looking to get ready for the 2022 season. 

When: Mondays through Fridays from 7:00 a.m. to 8:30 a.m. starting June 6th to August 6th. High school athletes will also have the option to meet on Saturday mornings as a team throughout the summer for our weekly long run. 

Where: We meet at a variety of locations throughout the Highlands Ranch area to run. Practice locations will be posted each week at www.vistanationxc.com

Additional Information: For more detailed information about our summer XC program please visit the following link on our website. 
  • http://www.vistanationxc.com/summer-xc-camps.html 
​
Pre-Season XC Meeting
When: Wednesday, May 25th @ 12:30 p.m.
Where: Dalby's Room (L503)
What: To talk about summer running, fall XC, summer goal setting BBQ, NXRSW trip eligibility to Arizona: November 17-19, potential spring 2023 travel meets for track, time off from running, new aerobic monster shirts, and other important Vista Nation XC agenda items. 

Time Off From Running
After your last race of the season it is time for a much needed break from running.  Everyone should plan on taking at least 2 weeks off.  A few things to consider:
  • Take a 2 full weeks off from running. Let your body recuperate after a long season of XC training and racing. 
  • No organized training at this time. If you want to go for a walk, hike, play basketball, or anything else non-structured, do it! Keep things simple and fun. 
  • If you would like to take a 3rd week off, do it! Your XC season will not suffer because you took 3 weeks off. 
  • Athletes should wait to return to training in June once they are feeling refreshed, mentally ready, and motivated to do so. If that means more than 3 weeks off then you should take it. 
  • No intense workouts in June. Just easy running and enjoying running with your teammates. We will return to faster workouts sometime in July. 
For some of you taking time off is a HUGE challenge, but trust us that your body will thank you for it when you are running fast in November/December! ​

Iron/Ferritin Check-up
If you have not had your ferritin levels checked since the end of XC please do so before the start of summer running. Our recommendation is to have your ferritin levels checked at a minimum of twice a year: Once after the track season, and once after XC season. If the last time you had your levels checked was after XC, it is time to get them looked at again.

Below is information about the importance of iron/ferritin for distance runners. Please review as needed, and have your iron levels checked if you have not recently done so. This goes for both boys and girls.

​Rule of thumb, get your ferritin levels checked at least twice a year by your doctor. A ferritin level of 30 is the minimum number acceptable for adequate performance as a distance runner. We also recommend that every athlete on the team be taking an iron supplement that works for them. Please come talk to the coaches if you have questions. 
  • The Importance of Iron in Distance Runners (Blog Post)
  • Why You Should Get Your Ferritin Levels Checked (Blog Post)
  • A letter from a doctor, with references, about ferritin levels for endurance athletes that you can take with you to your medical provider when you get tested. (Doc)
  • Are Your Ferritin Levels Up to Speed? Top Coaches Take Tests for Iron Seriously (article)
  • Ironing Out the Details: Know the facts about ferritin and iron before deciding to supplement (article)
  • Iron Level Upkeep For Runners (article)

May 16th-22nd: State Championship

5/15/2022

 
Picture
Uniform Turn-In
  • Uniforms can be turned in to Coach Dalby in L503 starting this week. 
  • Uniforms must be turned in by the last day of school to avoid an athletic fine. 
  • Athletes that do not turn in uniforms will be fined $100 ($50 for top/$50 for shorts). 
  • As soon as your season is over you can bring your uniform to Coach Dalby in L503 starting this week. 
  • State Participants: Please bring your uniform to the banquet, or to Coach Dalby in L503. 

End of the Season Awards Banquet
When: Thursday, May 26th from 6 p.m. to 8 p.m.
Where: MVHS Commons  
Who: All Mountain Vista Track and Field athletes and their families. 
​
Dress: Look nice. ​

May 16th-22nd

​​Mon- MVHS 3:10
Tue- MVHS @ 3:10
        -Distance Runners @ Red Stone Park 3:20
Wed- MVHS @ 8 a.m. 
​          -Miracle Mile @ 8 a.m. 
Thur-State Championship: Day 1
Fri- State Championship: Day 2
Sat- State Championship: Day 3
Sun-On Your Own, or Call a Teammate to Run


State 5A Rankings
In-order to qualify for state, athletes/relays must be in the top 18 in their event by the end of the regular season (May 14th). Here are the current 5A Rankings for 2022.
  • Boys 5A Rankings: 2022
  • Girls 5A Rankings: 2022
  • Rankings can also be found on Colorado Milesplit. However, these rankings are not official.

State Meet Information 
When: May 19th-21st
Where: Jeffco Stadium
Out-of-Class: Athletes competing will be dismissed from school on Thursday and Friday. Athletes not competing, but who would like to be excused to come and support their teammates should come talk to Dalby about being dismissed. All alternates for the relays will be dismissed. 
Transportation: Athletes are responsible for finding their own ride to and from the meet on Thursday.
Official Meet Info and Time Schedule (link)

May 9th-15th

5/8/2022

 
Picture
Entries for the week
Thank you for your patience as we organize 155 athletes into meets this week. Entries will be posted by Tuesday evening. Please speak with your event coach on Monday to know what meet you will be attending this week.
  • May 9th-15th: Line-ups 

May 9th-15th
​​Mon- MVHS 3:10
          -Distance Runners: Writers Vista Park @ 3:20
Tue- MVHS @ 3:10
Wed- MVHS @ 3:10 
Thur-MVHS @ 3:10
           -League Champs Day #1 (Echo Park)
Fri- MVHS @ 3:10
       -Frosh/Soph League Champs (Echo Park)
Sat- League Champs Day #2 (Echo Park)
Sun-On Your Own, or Call a Teammate to Run


State 5A Rankings
In-order to qualify for state, athletes/relays must be in the top 18 in their event by the end of the regular season (May 14th). Here are the current 5A Rankings for 2022.
  • Boys 5A Rankings: 2022
  • Girls 5A Rankings: 2022
  • Rankings can also be found on Colorado Milesplit. However, these rankings are not official.

Frosh/Soph League Championship Meet
When: Friday, May 13th
Teams: All Continental League Teams
Where: Echo Park Stadium
Start Time: 8 a.m.

Out-of-Class: Athletes competing will be dismissed from the entire day of school.
Transportation: Athletes are responsible for finding their own ride to and from the meet on Thursday. 
Entries: Teams are allowed 4 entries into each event + 1 relay team.
Updated Meet Information and Time Schedule (PDF)


​Continental League Varsity Championships
When:
Thursday and Saturday
When: Friday, May 13th
Teams: All Continental League Teams
Where: Echo Park Stadium
Out-of-Class: Athletes competing will be dismissed after 4th period on Thursday

Transportation: Athletes are responsible for finding their own ride to and from the meet on Thursday. 
Heat Sheets Day #1:
  • Running Events: continental_league___running_.pdf 
  • Field Events: continental_league___fieldevents_.pdf
Entries: Teams are allowed 4 entries into each event + 1 relay team.
Official Meet Information and Time Schedule (PDF)

May 2nd-8th

5/2/2022

 
Picture
​Entries for the week
Thank you for your patience as we organize 155 athletes into meets this week. Entries will be posted by Tuesday evening. Please speak with your event coach on Monday to know what meet you will be attending this week.
  • Line-ups for May 2nd-8th (tentative)
​
May 2nd-8th
​​Mon- MVHS 3:10
Tue- MVHS @ 3:10
Wed- Frosh/Soph League Champs
         -Practice: MVHS @ 3:10 
Thur-MVHS @ 3:10
Fri- MVHS @ 3:10
       -Denver North Invitational
Sat- Cherry Creek Invitational
Sun-On Your Own, or Call a Teammate to Run


State 5A Rankings
In-order to qualify for state, athletes/relays must be in the top 18 in their event by the end of the regular season (May 14th). Here are the current 5A Rankings for 2022.
  • Boys 5A Rankings: 2022
  • Girls 5A Rankings: 2022
  • Rankings can also be found on Colorado Milesplit. However, these rankings are not official. 

Frosh/Soph League Championship Meet
When: Wednesday, May 4th
Teams: All Continental League Teams
Where: Echo Park Stadium
Out-of-Class: Athletes competing will be dismissed from 5th and 7th periods on Wednesday.
Transportation: Athletes are responsible for finding their own ride to and from the meet on Thursday. 
Official Meet Information (Doc)
Entries: Teams are allowed 4 entries into each event + 1 relay team.

Cherry Creek Invitational
When
: Saturday, May 7th
Where: Stutler Bowl Stadium (Cherry Creek HS)
Transportation: Athletes are responsible for finding their own ride to and from the meet on Saturday
Time Schedule (Doc)
Entries: Teams are allowed 3 entries into each event + 1 relay team.

Denver North 
When: Friday, May 6th
Where: All-City Stadium (Denver South HS)
Transportation: Athletes will need to provide their own transportation to and from the meet. School district transportation is not available for this meet. 
State Qualifying: This is an official state qualifying meet
Out-of-Class: TBD (Please talk to your event coach about dismissal) 
Transportation: Athletes are responsible for finding their own ride to and from the meet on Friday. 
Entries: 3 Per Event


Schedule of Events (Updated on May 4th)
Track Events

12:00p Coaches Meeting
12:30 Girls Sprint Medley
12:40 Boys 4 x 800 Relay
12:55 Girls 4 x 800 Relay
1:10 Boys 110 M Hurdles
1:20 Girls 100 M Hurdles
1:35 Boys 100 M Dash
1:45 Girls 100 M Dash
2:00 Boys 4 x 200 Relay
2:10 Girls 4 x 200 Relay
2:25 Boys 1600 M Run
2:40 Girls 1600 M Run
3:00 Boys 4 x 100 Relay
3:10 Girls 4 x 100 Relay
3:20 Boys 400 M Dash
3:35 Girls 400 M Dash
3:50 Boys 300 M Hurdles
4:05 Girls 300 M Hurdles
4:20 Boys 800 M Run
4:30 Girls 800 M Run
4:40 Boys 200 M Dash
4:50 Girls 200 M Dash
5:05 Boys 3200 M Run
5:25 Girls 3200 M Run
5:45 Boys 4 x 400 Relay
6:00 Girls 4 x 400 Relay


Field Events
12:45p Girls Long Jump (East pit)
12:45 Boys Triple Jump (West pit)

3:30 Girls Triple Jump (West pit)
3:30 Boys Long Jump (East pit)

2:00 Girls High Jump
2:00 Boys High Jump

1:00 Boys Pole Vault
3:30 Girls Pole Vault

12:45 Girls Shot Put
12:45 Boys Discus

3:30 Boys Shot Put
3:30 Girls Discuss

    Coach Jonathan Dalby

    Head XC and Track Coach at Mountain Vista HS.

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