Going the Extra Mile
     Dave Denny was my high school coach. I was very fortunate to run for someone that cared about his athletes and always placed more emphasis on the overall success of the TEAM instead of the individual. Every time we talk at practice about becoming a better athlete by running for each other first and then yourself second I can still hear a lot of the things he used say echoing in my head. 
      Coach Denny was loyal to us and as a result we became a TEAM that was loyal to each other. We became a successful TEAM because we were surround by teammates that cared for each other and each others success. 
     In distance running, there are no short cuts to success. It's a long road to reach your full potential and it takes a lot of hard work and consistency to get there. That's why we meet everyday in the summer together as a TEAM. We need to surround ourselves with TEAMMATES  that we can count on and that can push us to be better. With loyal people that push us we will be more likely to go the extra mile when things get tough. TEAMS that care and push each other are more likely to achieve great things! 
     The Coaches are going to ask a lot out of you this season. In fact, more than you probably think you are capable of. Often times we will use the phrase "Going the Extra Mile"  to emphasis this. If you look at your training logs you will notice that for some of you I've included what I call "Extra Mile" runs. For everyone on the TEAM,  I've included weekend runs on your schedule. We will meet 5 days a week as a TEAM, but in order for us to accomplish our goals this season we will need to go beyond 5 runs a week. Here is what the coaching staff suggest in order to Go the Extra Mile:

• Run every Saturday on your own or w/ a teammate. 
• Use Sunday as an optional run. If you feel ready to run 7 days a week, go for it!
• Extra Mile Runs: This is for our Intermediate and Experienced runners who have "Extra Mile Runs" on their training schedule. Go out 1 to 2 times a week and do a second run. Keep it easy, but this is a great way to get in an extra 5-10 miles each week. 
• Add 1 or 2 miles to your scheduled run. Remember, the schedule I gave you is just a guide. If you think you need to challenge yourself further come talk to us. Adding a mile or 2 may be a good option. 

Matt Murphree has started a Facebook page titled "Mountain Vista Cross Country Extra Mile." Each week, some of our soph, Jr, and Sr runners will be getting together to do a second run. Matt will be using this page to communicate dates and times for those runs. If you are an athlete wanting to take part you can join the group page on Facebook at the link below:
Mountain Vista Cross Country Extra Mile Group Page

HRCA Independence Day 5K
This Thursday is the HRCA Independence Day 5K. Every year we have a great turn out of Mountain Ridge and Mountain Vista athletes that participate in the race. We plan on being their again this year. If you are in town for the 4th come take part in a great TEAM event! The official start time for Thursday is 8 a.m. Here is the link to registration and other event details. 
http://hrcaonline.org/Recreation/RaceSeries/RunSeriesRaces/July4th5KRun.aspx

Camping Trip July 18th-20th
If you have not registered for the camping trip and plan on going please do so ASAP! We need an accurate count of who is going. Registration will be up through tomorrow night. 
Currently, there are 35 athletes and 8 parents signed up for the Gunnison Trip. Here is the link to registration: 
http://crosscountry.mountainvistaonline.org/reg/info.php?sid=1255

Rockies Help for July 27th
On Saturday July 27th we had talked about doing a TEAM Rockies game with the all the high school and middle school summer conditioning athletes. We would also like to invite all parents as well. I'd still like to do this, but I won't be able to organize. However, if there is a parent or 2 that would be willing to take this on and help organize we would still like to go. It would involve contacting the Rockies about group tickets and helping collect money for the game. If interested please email me: jhdalby@dcsdk12.org

July 1st-7th Schedule
Mon, July 1st MVHS 7 a.m.
Tue, July 2nd Rocky Heights Middle School 7 a.m.
Wed, July 3rd MVHS 7 a.m.
Thur, July 4th HRCA Independence Day 5K(click for info)
Fri, July 5th Waterton Canyon 7 a.m. (change from original schedule)
Sat, July 6th Run on your own or w/ a teammate
Sun, July 7th Optional Run

We have had a couple of really solid weeks so far getting ready for the fall XC season. Everyday we have had lots of athletes out working together towards our common goals as a TEAM. 

This week I'd like to spend a little bit of time at practice talking about a few other things that will be important to helping us achieve our TEAM goals for the fall: Friendship, Loyalty, and Cooperation. People make us better. There is a much better chance that  we will accomplish our TEAM and individual goals when we include others in the process. 
If we are going to accomplish our TEAM goals this year building friendships with the other members of the TEAM is critical. Our goals are big this year, and accomplishing them alone are unlikely. We will be much stronger if we go at it together, and help make each other better in the process. 

Camping Trip to Gunnison, CO
Online Camping Trip Registration:
http://crosscountry.mountainvistaonline.org/reg/info.php?sid=1255

The highlight for our TEAM every summer is always the camping trip! For the 5th year in a row we will be packing up and heading out of town to do a little altitude training, strengthen our friendships, and build a stronger TEAM. If you are having second thoughts about going I encourage you to come. The last 4 years the only regrets that people have had about the camping trip are not going. 

Additional information about the trip is below. Currently, there are 3 parents signed up as volunteers. For us to be able to make the trip we will need at least 5 more parents to come along. We do not want the kids to drive to Gunnison. I am happy to rent a cabin or even a hotel room for parents that are willing volunteer. Parents can sign up as volunteers online when you register your athlete for the trip.

What: 5th Anual Vista Nation XC Camping Trip
When: July 18th-20th
                  We will leave from Vista at noon on Thursday July 18th and return around   
                   2:00  Saturday Afternoon (July 20th)
Who: All high school aged runners that have been consistently running this summer.
Where: Gunnison, CO
Campground: Gunnison KOA
Cost: $55 per camper (payment due before we leave)
              This will cover the cost of camping, gas, food and entrance into Black Canyon of 
              the Gunnison National Park.
Athlete and Parent Volunteer Registration: Please register at the link below by next Sunday (June 30th) so we can accurately plan. Parents, you can sign up for a volunteer spot at the same time you register your athlete. 
http://crosscountry.mountainvistaonline.org/reg/info.php?sid=1255

MileSplit Article
Our boys were mentioned in the 2013 5A XC preview this weekend on Milesplit. There were some nice things said about us, but lets not get ahead of ourselves. It's one thing to be mentioned as a solid team, but it's another to actually put in the work and prepare for success. Legendary UCLA basketball coach John Wooden once said, "There is no substitue for work. Worthwhile results come from hard work and careful planning." When you prepare great things can happen! Here is the link to the article:
http://co.milesplit.com/articles/108148-5a-boys-xc-2013

Summer Registration Fee
A few athletes have still not paid their $100 for the summer. Please take care of this by Tuesday morning. 

The Feed Zone Cookbook
Recently I have been using a cookbook at home that I think is an invaluable asset to your overall performance as a runner. The name of the book is The Feed Zone: Fast and Flavorful Food for Athletes. It's extremely easy to use Mom and Dad, and most recipes take about 15 to 20 minutes to prepare. I have been using at least one of these recipes almost everyday over the last 3 months. If you are an athlete who is serious about reaching your full potential, recovering between workouts, and fueling your body for top performance than I think this is great resource for you. Here is the link to the book. You can also pick up a copy at Run Colorado for 20% off. 
http://www.amazon.com/The-Feed-Zone-Cookbook-Flavorful/dp/1934030767

Schedule for June 24th-30th
June 24th: MVHS 7 a.m.
June 25th: East/West Trail Parking Lot on top of Grigs Rd. 7 a.m 
June 26th: MVHS 7 a.m.
June 27th: Dekoevend Park (lot off of University just past Arapahoe Rd.) 7 a.m.
June 28th: Coach Cooke's House. Pancake Breakfast after run. 7 a.m. 
June 29th: Run on your own or w/ a teammate
June 30th: Optional Run

Week #1 in Review
We had a great first week of summer conditioning! With over 130 athletes out running with us so far this could potentially be a great season for us. It's going to take a lot of commitment and dedication to improve, but with the right attitude we could do some special things in the fall.

At practice this week we talked about a lot of things. 3 of those things were hard work, planning, and enthusiasm. These 3 characteristics will be important to the success of our TEAM this year. There won't be any substitute for hard work. We are going to be running between 5-8 times a week, getting up early, pushing ourselves and teammates all summer, and doing the things that are necessary to achieve our goals. Hard work pays off and in the sport of distance running their are no short cuts to success. If you take shortcuts you will never develop your true talent as an athlete. 

Set a goal for yourself to be in the best physical conditioning you can be by the end of the summer. As a coaching staff, our goal is to help get you there. The way we do that is by providing a plan for every member of our TEAM. Follow the plan and have faith that you will improve (The plans are posted online, click to view them). 

Some people may not challenge themselves to complete one of these plans, or may slack off when they think no one else is looking. But you will always know what kind of effort you are putting in. We challenge you to work hard and follow the plan. We also challenge you to follow these plans with enthusiasm. A positive attitude and enjoying what you do will go a long way in your success. You will be more productive and work harder when you are doing things you love. If we are not having fun each day, we won't be able to push as hard as we need to in order to be at our best. Enjoy working hard and watch it impact everyone else on the TEAM. 

Goal Setting Update
The goal setting meetings this week were very positive and we have BIG goals for the 2013 fall XC season. By working hard, following the training plan, and being positive and enthusiastic at practice this summer these goals are possible. It is important for both athletes and the parents be aware of these goals. Parents, talk to your kids about our TEAM goals. It will help you to understand why we work as hard as we do all summer:
Boys Goals: 

• Sweep the Open, JV, and Varsity races at the Continental League Meet
• Win State
• Gap from 1 to 5 under 60 seconds in Open, JV, and Varsity races.
• Top 2 in every Open, JV and Varsity race this season
• Top 2 in both the open and championship races at NXN

Girls Goals:

• Sweep the Open, JV and Varsity races at the Continental League Meet
• Qualify for state and finish in the top 5
• Gap from 1-5 is 45 seconds or better
• Every member of the TEAM PRs at least twice

Where I am the most impressed by these goals is that the kids did not just focus on the varsity. There was an equal emphasis placed on the JV and Open races as well. This is a real TEAM and these goals set an important tone that every person out this summer plays a part in our overall success. It's easy to find only 5 or 7 varsity runners, but to go 130 athletes deep is a different story. Work hard, follow the plan, and come out each day being positive and enthusiastic. These things will help us achieve our TEAM goals. 

Individual Goal Setting Meetings
Individual goals were also set this week. The coaches want you to post those goals in a place where you will see them every single day. This will help remind you of what you are working for all summer. We also encourage you to find 10 or 15 minutes to sit down and talk with one member of the coaching staff about your individual goals for the season. This will help us to understand what things are driving you along this year. Please come talk to us and set up a time to discuss the things you want to accomplish. 

Camping Trip July 18th-20th
If you missed the update last week here it is again. 
http://www.vistanationxc.com/1/post/2013/06/camping-trip-update-and-day-1.html

I will have another update by the middle of the week, but this is always one of the highlights of the summer. Every summer athletes that decide not to come along always regret it after they hear about how much fun we had after everyone comes back. 

I am also looking for 8-10 parents that are willing to come along. If you don't want to tent camp there are cabins on site at the KOA we are staying at. I am happy to pay for a cabin for any adults that want to accompany us. If you can help supervise and drive on this years camping trip please email me to confirm: jhdalby@dcsdk12.org

Summer Jersey Order
Run Colorado has designed a special jersey for us that will be available for both HS and MS athletes to order this week only. These singlets are for training only (not meets). The boys jersey will be green and the girls jersey will be pink. I will have samples available this week at practice, but the logo going on the jersey is the picture on this weeks blog. These are Nike jerseys and the cost will be $30 for each singlet. I will email out an order form to everyone tomorrow (Monday) afternoon. 

Due to Nike's limited supplies of these jerseys, orders will have to be placed by Thursday this week. After that time they will no longer be available. 

Summer Conditioning Fee
If you have not paid your summer conditioning fee of $100 please do so on Monday. 

4th of July HRCA 5K
On July 4th we will be racing at the HRCA Independance day 5K. Everyone in town is encouraged to come out and participate. Here is the link to race registration:
http://hrcaonline.org/Recreation/RaceSeries/RunSeriesRaces/July4th5KRun.aspx

Earning Car Stickers
Many athletes on the TEAM have asked about the Vista XC car stickers. Here is how you can earn them for your car (or your parents car). If you are on the general running plan you will receive your sticker once you build up to 5 runs of 30 mins and go out for 1 weekend run. If you are on the intermediate or experienced plans you can earn a sticker by driving an underclassmen to either a practice or a TEAM event at least 3 times this summer. I will give you as many stickers as you have cars in your family. 

Mileage Shirts
We will be doing mileage shirts again this summer. Shirts will be available for anyone that runs 200, 300, 400, 500, 600 or 700 miles between June 1st to September 1st. In order to do this you will need to pick an apporpriate training plan and log your miles each day. Logs for the summer will be turned in on September 2nd. Both MS and HS athletes are eligiable for mileage shirts. Here is this link to the training plans in case you need to print one off still:
Summer Training Plans

June 17th-23rd Schedule
June 17th: MVHS 7 a.m.
June 18th: The Bluffs Regional Park 7 a.m.
                            Popsicle Run (Icy Pops for anyone who 
                                can make it around the Bluffs)
June 19th: MVHS 7 a.m.
June 20th: Deer Creek Canyon (Littleton) 7 a.m.
                          Take C-470 to Wadsworth and turn left. Then go right at the stop light and
                          follow the signs to the Deer Creek lot. 
                            Team breakfast after the run provided by the coaches. 
June 21st: Waterton Canyon (Littleton) 7 a.m. 
                          Meet in the main lot. Take C-470 to Wadsworth and go left. Follow signs to 
                            Waterton Canyon (about 4 miles down Wadsworth on the left) 
June 22nd: Run on your own or w/ a teammate. 
                              -or- 6:30 a.m. at Run Colorado off of I-25 and Arapahoe for group run
June 23rd: Optional Run

Great start to the season today Vista! As of this morning we have a record 129 athletes signed up for summer conditioning. Our previous best was last years 117 and I am still anticipating that we sign up a few more runners over the next 2 weeks. That's a lot of  cross country runners that have the potential to make our TEAM a very special one by working hard and working together this summer. This could be a very special season for us!

Tomorrow's run is at Red Stone Park next to Shea Stadium. Please meet in the parking lot of the tennis courts by 7 a.m. We will be running for a set number of minutes tomorrow so please bring a watch with you. Proper fitting running shoes and a wrist watch (not your phone) are the 2 pieces of equipment you should have on every run. If you don't already have a watch you can usually pick up a reasonable one at Wal-Mart or Target for cheap. It doesn't have to be anything fancy, just something that tells time and has a stop watch feature on it.

June 10th-16th Information
If you just registered and have not viewed Sunday nights weekley blog update please do so today. There is a lot of info about things going on this week that you need to be in the loop about. Here is the link to that blog post: http://www.vistanationxc.com/1/post/2013/06/june-10th-16th-summer-conditioning-begins.html

Get Fitted Properly for Running Shoes at Run Colorado
If you have not been to Run Colorado off of I-25 and Arapahoe yet to be fitted for running shoes I strongly encourage that you do. They will do a free gate analysis for you to make sure you are in the right kind of shoes. They will also give you 20% off all running shoes and apparel if you tell them you run at Mountain Vista. The shoes you will find at Run Colorado will be of much better quality, and help to keep you healthier, than the typicall shoes you will find at a big box store.

On our team, most athletes will need to change out their running shoes about every 3-5 months depending on how many miles a week you are running. Most shoes will last between 400 and 500 miles if you get a good pair.

Payment for the Summer
If you did not pay your $100 registration fee this morning please bring it to practice with you before Friday.

Today's Upperclassmen Breakfast
The upperclassmen breakfast was this morning. We had a very positive conversation between the coaches and the older kids about their leadership on the team this year. We are expecting great things out of the older athletes and that they will be positive role models and character builders for the younger kids on the TEAM. The legacy they leave behind this year will be a great one!

Team Breakfast after Friday's run at Panera Bread
On Friday we are meeting a little bit further away from campus than normal to run the Platte River Trail. We will meet in front of the Panera Bread at Aspen Grove shopping center off of Santa Fe. Please bring money with you for breakfast after the run as we will be herding a mass of HS distance runners into Panera to eat. This is a great time for us to bond together as a TEAM and really get to know each other. Parents are more than welcome (and encouraged!) to join us for the run and breakfast that morning.

TEAM Goal Setting BBQ's
The Team goal setting BBQ's are set for the following dates. The goal setting meeting is for all members of the TEAM including incoming freshman.  I consider this to be the most important conversation we have as a TEAM all season so please plan on being in attendance if you are in town this week. 
Boys Goal Setting BBQ:  Wednesday, June 12th @ Carson Hart's House (6 p.m.)
Girls Goals Setting BBQ: Thursday, June 13th @ Kenzie Haberkorn's House (6 p.m.)

I will email out addresses and directions for the BBQ's on Tuesday night.

Team Camping Trip Update
We finally have a location set for this years camping trip. On July 18th-20th we will be camping as a TEAM in Gunnison, CO and staying at the KOA campsite near town.
http://koa.com/campgrounds/gunnison/

I will have specific details about the trip shortly, but this is open to all high school aged athletes (including incoming freshman) on the TEAM. The camping trip is always one of the highlights of the summer and I encourage everyone that can to come along.

The cost of the trip will be modest. It will be $15 for camping, around $25 gas money for your driver, and everyone will chip in about $20 for food as wel. Usually around $50 total plus personal expenses for things like lunch or ice cream when we go into town.

We will be looking for 8 to 10 parents that would like to come along with us this year (more if possible!) to help drive and supervise. We are trying to work this out this year where only adults are driving on the camping trip and none of the athletes.

And here we go again! Starting Monday we are back to training together as a TEAM. This is the time of year that will be the most important part in determining our success in the fall. Over the past years we have had a lot of success as a TEAM. That success has been a direct reflection of the time and work put in during the summer. Getting up early each day with your teammates and having a positive attitude about challenging training will help determine what happens to us this year. In the past we have always been up for that challenge. I anticipate that this summer will be the same! 

Currently, we have almost 120 athletes signed up for our summer program. That's 120 athletes that potentially could help our TEAM this year. But just showing up each day won't be enough. We will have to be ready to work hard each day and be ready for the challenges that lie ahead. As a TEAM we have some big goals to accomplish this year. In order to do that it will take every member of Vista Nation to be on the same page and ready to contribute! 

Here is what is going on during week #1. 

Payment and Registration
Please bring a check with you tomorrow for $100 to pay for summer XC. Checks should be made out to MVHS XC. If you have not already registered for summer XC please do so. Fees are not due until the first day of conditioning on the 10th, but registration needs to happen ASAP. Currently, only about half of our athletes are registered. The entire process takes about 2 minutes at the link below:
http://crosscountry.mountainvistaonline.org/reg/info.php?sid=1137

Upperclassmen Breakfast
I would like for all of the returning upperclassmen (Jrs and Srs) to talk with the coaches over breakfast after the first run of summer conditioning. This is something new we are going to do this year. After our first TEAM run on Monday, June 10th I would like all of the upperclassmen, both boys and girls, to come up to my classroom for breakfast. We are going to talk about the season ahead and the goal setting meeting after practice that day. I will provide food, all you need to do is show up. 

TEAM Goal Setting BBQ's
The Team goal setting BBQ's are set for the following dates. The goal setting meeting is for all members of the TEAM including incoming freshman.  I consider this to be the most important conversation we have as a TEAM all season so please plan on being in attendance if you are in town this week. 
Boys Goal Setting BBQ:  Wednesday, June 12th @ Carson Hart's House (6 p.m.)
Girls Goals Setting BBQ: Thursday, June 13th @ Kenzie Haberkorn's House (6 p.m.)

I will email out addresses and directions for the BBQ's later in the week. 

Calendar
The calendar for the months of June, July, and August are now posted. When changes are made to the practice schedule I will will post on the blog and/or send out an email/text.
http://crosscountry.mountainvistaonline.org/cal/info.php?etp=SE

Individual Goal Setting Meetings
At the team goal setting meetings you will also be setting some individual goals for yourself. Whatever those goals may be, I encourage every member of the team to to sit down with either myself, or own of the other coaches to talk about your goals. Just let us know when and we will be happy to talk with you about the goals you have for the 2013 XC season. 

Workout Logs
Workouts for the summer are now posted. Details will be provided during the first week of practice and at the goal setting meetings. I've taken a little bit of a different approach this year with the summer workouts and added both miles and minutes to the schedules. One isn't any better than the other. The reason I did this was to make things easier on people when they are out of town and can't be at practice. Workouts are posted here:http://www.vistanationxc.com/summer-conditioning-camp.html

Need more mileage? 
If you look over the workout logs and feel they are not enough for you come talk to me. 
I am happy to adjust workout schedules for people, but not until we sit down and come up with a well thought out plan together. 

Schedule for June 10th-16th
June 10th: MVHS Track 7 a.m. 
                          Upperclassman Breakfast after practice
June 11th: Redstone Park Tennis Courts 7 a.m.
June 12th: MVHS Track 7 a.m.
                          Boys Goal Setting Meeting 6:00 p.m
June 13th: Rocky Heights MS 7 a.m.
                           Girls Goal Setting Meeting 6:00 p.m.
June 14th: Aspen Grove Shopping Center 7 
                           a.m. (Meet in front of the Panera
                            Bread). Bring $$$ for breakfast.
June 15th: Run on your own or w/ a teammate. 
                          View workout logs for distance or time.
June 16th: Optional Run