Why Are These Teens So Fast?
There is a great article posted in this months addition of Runner's World about how some of the best high school distance runners in the country train for XC and track. Several Colorado athletes are profiled in the article including Niwot's Elise Cranny and Air Academy's Katie Rainsberger.  This is definitely worth taking the time to read for those that are interested in learning about what it looks like to be one of the best in the United States.
Why are these Teens so Fast? (article)
I've also included a recent Running Times article that I think is very relevant to all of us with some great tips on how to train like a varsity XC athlete.
10 Tips for Making Varsity Cross Country (article)

Weight Room and "Going the Extra Mile"
Starting this week the weight room will be open at 6 p.m. for us on both Tuesday and Wednesday. All HS athletes are welcome to attend these optional weight sessions. 

Some of you may use this opportunity to get in a second run of 30-35 minutes before you lift. The weight room will be open for anyone that chooses to come in the A, B or C groups, but we only want those in the B and C groups to get in a second run on these days. 

"Going the Extra Mile" and doing a second run is optional, and it is not for everyone. As an individual athlete, you will have to decide if you are going to get in a few extra miles or not on these days. If you only want to come and lift that is perfectly okay. 

Here are some ways the coaches suggest that you can "Go the Extra Mile" this summer

• Show up for our weight room sessions on scheduled days
• B and C runners can get in an extra 30-35 minutes easy before you lift on weight room days if what we are doing at 7 a.m. is not enough for you.
• Run easy on Sundays. Go out and get in an extra run for the week during your day off from the team.
• Add an extra 1 to 2 miles to your morning runs. You can always add on a mile or two from what we ask you to do at practice. 
• Follow your training schedule over the weekends and run on Sunday.

Camping Trip to Steamboat Springs
If you have not read through the camping trip information that was posted last week please do so. Remember, I need to know if you are going on the camping trip or not by July 6th at the latest. Here is the link to the camping trip info:
Steamboat Springs Camping Trip Information (link)

HRCA 4th of July 5K
Every summer we typically run in the HRCA 4th of July 5K here in Highlands Ranch. It's a fun event that allows us to get out together as a group and get a low key race in. As always 4th of July costumes are encouraged! Here is the registration information for the race. 
http://raceroster.com/events/2014/1973/hrca-independence-day-5k

Schedule for June 30th-July 6th
Mon-Red Stone Park 7 a.m. 
Tue-MVHS 7 a.m.
           MVHS Weight Room 6 p.m.
Wed-Aspen Grove Panera Bread 7 a.m. (Bring $$$ for breakfast after)
            MVHS Weight Room 6 p.m.
Thur-MVHS 7 a.m.
Fri-HRCA Independence Day 5K
Sat-Run on your own or w/ a teammate
          See training schedule for workout
Sun-Run on your own or rest
          See training schedule for workout

Goals
The last 2 weeks we set some very ambitious goals as a TEAM at our goal setting BBQs. I am going to email those goals out to everyone on the TEAM later on in the week so that you have something to post at home as a reminder of what we are trying to accomplish this season. There is one goal, however, that I think is worth posting here on the blog and talking a little bit more about. Both the boys and girls set this goal at their BBQs:

Sweep the Continental League Championships in both the 
             boys and girls Open, JV, and Varsity Races

Of all the TEAM goals that were set over the last few weeks I consider this one to be the most important. This isn't a goal that can be accomplished just by a few people on the TEAM, or by just our fastest athletes. This is a goal that will require every single member of Vista Nation, both athletes and parents, to be on board with. It is the type of goal that says upperclassmen and underclassmen are equals, and that varsity, JV, and open athletes all have to put in the same type of effort for us to be successful. It doesn't matter if your potential means breaking 30 mins for 5K this season, or breaking the world record for 5K in the fall. Regardless of your ability or position on the TEAM, your effort as an individual athlete will influence the success we have this fall.

From a coaching perspective, what is important to us isn't if we accomplish this goal or not. Rather, it's the PROCESS that is followed to try and achieve it. Setting a goal is the easy part, working consistently towards it everyday with maximal effort is something completely different.  When the season is over and we look back at things at the banquet lets reflect and say we did everything that we could to make this goal reality. Even if we fall short at least we can say we tried to accomplish something that is difficult together as a TEAM.

I am really proud of this TEAM and you are off to a great start so far this season. My favorite part of the day is seeing everyone out at 7 a.m. each morning ready to work for each other in an attempt to accomplish something that is very difficult. I couldn't ask for a better TEAM to be a part of and I am thankful that you let me coach you at Mountain Vista. 

Camping Trip
If you have not read through the camping trip information that was posted last week please do so. Remember, I need to know if you are going on the camping trip or not by July 6th at the latest. Here is the link to the camping trip info:
Steamboat Springs Camping Trip Information (link)

HRCA 4th of July 5K
Every summer we typically run in the HRCA 4th of July 5K here in Highlands Ranch. It's a fun event that allows us to get out together as a group and get a low key race in. As always 4th of July costumes are encouraged! Here is the registration information for the race. 
http://raceroster.com/events/2014/1973/hrca-independence-day-5k

Schedule for June 23nd-29th
Mon-Rocky Heights 7 a.m. 
Tue-MVHS 7 a.m.
Wed-Waterton Canyon 7 a.m. 
Thur-MVHS 7 a.m.
Fri-East/West Trail on Daniels Park Rd. 7 a.m.
Sat-Run on your own or w/ a teammate
          See training schedule for workout
Sun-Run on your own or rest
          See training schedule for workout 

Vista,

The XC camping trip scheduled for July 17th-19th in Steamboat Springs is approaching fast. This is always a fun experience for our TEAM and one of the most memorable events of the summer. All HS athletes on the TEAM are welcome to attend, including our freshman runners. We will spend 2 days in Steamboat camping, grilling, trail running, swimming, team building and hanging out in town.

An email was sent to both athletes and parents at 1:30 on Monday with a roster attached of everyone that has signed up for the trip so far. Next to your name you will see a "yes, no, or maybe." This indicates how you registered when you signed-up for summer conditioning. Currently, there are 25 athletes that are attending and 40 maybes. If you answered no, but would like to attend please email me ASAP so that I can add you to the list of those going.

If you registered as “maybe” I need to know your intentions to go on the camping trip no later than Sunday, July 6th. Please email me to let me know if you have plans to attend so that I can make appropriate reservations at our campsite. If you do not communicate to me by the 6th there will not be a spot for you on the trip. 

We currently have 5 parents and 2 coaches attending and we are still in need of additional parent chaperones/drivers. Most likely we will need an additional 5 parents to go to Steamboat with us in order get the kids safely to the campsite. Without enough parent help we will not be able to go on the trip. If any parent would rather stay in a cabin opposed to a tent site that can be arranged. Parent/chaperone responsibilities will include transportation to Steamboat, rides to running trails once there, help with meals, and basic supervision. Gas money will be provided to you by the athletes in your car.

Athletes will not be allowed to drive themselves or their teammates to Steamboat Springs.

We will be staying at the Steamboat Springs Campground (link) this year. The cost of the trip will include the following:
•    $50 (approximately) to cover the cost of the campsite along with breakfast and dinners. This amount will be finalized once we have a final number of how many campers are going.
•    $15-$20 gas money to give to your driver
•    Lunch/spending money for travel and hanging out in Steamboat Springs

We hope to get lots of athletes and parents out with us on the trip to Steamboat this year!

Coach Dalby

Summer Training
Summer workouts are currently posted here. More workouts are going up this week. 
June, July and August Training Calendar (link)
So far we are off to a great start. We have a lot of dedicated athletes that have been out the first 2 weeks in preparation for the upcoming fall XC season. As we move along into week #3 I want to emphasize a few things that I think will be important to our training.

#1 Consistency and Preparation: This is probably the single most important aspect of your success as a distance runner. The more consistent you are with your running this summer the better prepared you will be for the fall. Get out and run as many days as you can. Freshman and new runners should be focusing on 5 to 6 runs a week. Experienced runners on 6 to 7 days a week. You will be amazed at what kinds of improvements you can make and how prepared you will be to race when you stay consistent in your training.

#2 Set Goals: Set a goal and work towards it this summer. This will help to keep you motivated throughout June and July. I suggest that you write your  goals down and post them somewhere where you will see them everyday. Your mirror, the refrigerator door, bedroom wall or anywhere else where it will serve as a reminder to you about what you want to accomplish. 

#3 Follow the Process: Consistently following a plan that will help you achieve your goals is more important than the goals themsleves. Pick one of our workout plans (A, B or C) and stick with it. You might achieve your goal, or you might fall a little bit short. What's important isn't the outcome, but knowing that you did everything you could to try and achieve a goal that is important to you.

#4 Keep Running in it's Place: We are going to be running a lot this summer, but keep running in it's place. We meet for 90 mins each day to be prepared for the fall. use the other 22 and 1/2 hours to have fun this summer and enjoy some time off from school and organized practice. 

#5 Have Fun: If it's not fun, then why do it? Running, training, and trying to work towards goals together as a TEAM should be enjoyable. What's even more fun is when you have a big group of people that are consistently working hard together to try and achieve some BIG goals. Watching your hard work payoff come race time can be the most fun of all! 

Missing Days this Summer
Throughout the summer many of you are going to be out-of-town, participating in other sports camps, or have days when you are unable to make it to conditioning. I want to emphasize that no one should feel bad about missing conditioning if you can't make it. Although we emphasize consistency and trying to get your runs in everyday as the best route to achieve your potential that does not mean that you have to be at practice everyday during the summer. Some of you may decide to show up everyday to run with us because that's what you love to do. Others may need to take some days to run on your own and be away from organized runs during the summer before the official season starts. My advice is this, if you want to reach your potential run everyday. However, if showing up every morning starts to feel like a full time job and it's not fun take some days to run on your own. You are not letting anybody down by choosing to run alone when you need to. 

Girls Goal Setting BBQ
We would like for all of our female athletes that are in town this week to be at the girls goal setting meeting on Wednesday. This is our chance to set out the direction and purpose for the fall. Keep a look out in your email for the address to Delaney's house.
Girls Goal Setting Meeting-Wednesday, June 18th. 5 p.m. at Delaney Fitzsimmons What to bring:
Freshman: Side Dish or Salad
Sophomores: Bottled Water
Juniors: Side Dish or Salad
Seniors: Dessert
Coaches: Hamburgers and buns

Camping Trip
(This is the same info that I posted last week in case you missed it)

We have booked a site for this years camping trip in Steamboat Springs. The dates for the trip are July 17th-19th. Currently, 25 athletes have registered for the trip. The cost to cover camping for 2 nights plus food (breakfast and dinners) will be approximately $50 which will be due the week of the trip. Additional cost will include gas money for your driver and any spending money you choose to bring with you (including lunches).

This trip is for all HS runners on the TEAM that are consistently taking part in our summer program. This includes new runners and freshman. We would like to get as many athletes out to Steamboat as possible. 

We currently have 5 adult chaperones signed up to help and will be in need of at least 5 more. Athletes will not be allowed to drive themselves to Steamboat so the more parent help/drivers we can get the better. 

If you did not register for the camping trip when you signed up for summer conditioning, but plan on going to Steamboat please email me before 4th of July weekend to let me know you are going. I will be finalizing our camping sites that weekend and will not be able to take additional campers after that time. jhdalby@dcsdk12.org

HRCA 4th of July 5K
Every summer we typically run in the HRCA 4th of July 5K here in Highlands Ranch. It's a fun event that allows us to get out together as a group and get a low key race in. As always 4th of July costumes are encouraged! Here is the registration information for the race. The price does go up to $40 after Tuesday so you may want to register ASAP if you plan on participating. 
http://raceroster.com/events/2014/1973/hrca-independence-day-5k

Pancake Breakfast Update
The 2 dates that have been confirmed for the pancake breakfast's are bellow. We may add one more date to the schedule. If we do I will put it up on the blog in the next week or 2. 
July 11th-Romine's Hosting
July 25th-Goodrum's Hosting
Info and addresses for both dates will be sent out in an email as the time gets closer. 

Schedule for the Week of June 16th-21st
We will eat breakfast at Panera on Wednesday after the run. Please bring $$$$ to eat.
Mon-Redstone Park 7 a.m. 
Tue-MVHS 7 a.m.
Wed-Aspen Grove Panera Bread 7 a.m. (bring $$$ to eat after the run)
            Girls Goal Setting BBQ 5 p.m. 
Thur-MVHS 7 a.m.
Fri-MVHS 7 a.m.
Sat-Run on your own or w/ a teammate
Sun-Run on your own or rest

We had a great first week of practice! I'm excited to say that we have nearly 125 athletes that have decided to be a part of our summer program this year. That's 125 athletes that want to be committed to our TEAM and get the most out of their abilities this summer by preparing for the fall.

I've posted a bunch of odds-and-ins this week about things that relate to the summer. Please take a look through to see what is relevant to you.

Summer Training
Workouts through the middle of July have been posted. More workouts will be going up this week. This is so that you have a workout plan to follow when you are out-of-town or away from practice this summer. My advice to anyone looking to get the most out of their potential this summer is to pick one of the following 3 plans and consistently follow it everyday. Here is a description of the 3 plans that you could potentially follow:

A Plan: For new runners, incoming freshman, or anyone that needs a low volume plan
B Plan: Runners that have been running for at least 1 year at the HS level and upper classman runners that need a little less volume.
C Plan: Upperclassman runners that have been running at the HS level for both XC and track for at least 2 full years. Those athletes looking for a higher volume program.

Here is the link to where you can view the workout plans:
Summer Workout Calendar (link)

Camping Trip to Steamboat Springs: July 17th-19th
We have booked a site for this years camping trip in Steamboat Springs. The dates for the trip are July 17th-19th. Currently, 25 athletes have registered for the trip. The cost to cover camping for 2 nights plus food (breakfast and dinners) will be approximately $50 which will be due the week of the trip. Additional cost will include gas money for your driver and any spending money you choose to bring with you (including lunches).

This trip is for all HS runners on the TEAM that are consistently taking part in our summer program. This includes new runners and freshman. We would like to get as many athletes out to Steamboat as possible. 

We currently have 5 adult chaperones signed up to help and will be in need of at least 5 more. Athletes will not be allowed to drive themselves to Steamboat so the more parent help/drivers we can get the better. 

If you did not register for the camping trip when you signed up for summer conditioning, but plan on going to Steamboat please email me before 4th of July weekend to let me know you are going. I will be finalizing our camping sites that weekend and will not be able to take additional campers after that time. jhdalby@dcsdk12.org

Parent Meeting
The parent meeting that was scheduled this week has been canceled. I want to wait until we get a little further into the summer before I touch base with you. I will set another date in a few weeks, but it will definitely be after the kids have their goal setting meetings.

Athlete Goal Setting Meetings
This is one of the most important things we do as a TEAM all summer. It is a chance for our athletes to come together and talk about the direction they would like to take the TEAM this year and a chance to set both individual and TEAM goals. We would like every high school athlete on the team to be at these meetings if you are in town. The date for the goal setting meetings have changed slightly so please take a look. 
Boys Goal Setting Meeting-Wednesday, June 11th. 5 p.m. at Nate Mortimer's House
Girls Goal Setting Meeting-Wednesday, June 18th. 5 p.m. at Delaney Fitzsimmons House (this is a date change from the originally scheduled time)

Pancake Breakfast
Due to the large number of athletes that came out this summer we will not be able to hold runs at Deer Creek Canyon. Instead, what I would like to do is meet at someones house on those dates to do our long run from and then have breakfast afterwards. If there are parents that would be willing to let us use your backyard/kitchen to cook pancakes for the kids post run it would be greatly appreciated. These are the dates we would like to make breakfast for the kids. Please email me if you can help. 
June 20th
July 11th
July 25th

Schedule for June 9th-12th
Some athletes may need help getting to our off campus locations, especially places like Waterton Canyon and the Bluffs. 
Mon-Rocky Heights Middle School 7 a.m. 
Tue-MVHS 7 a.m.
Wed-Waterton Canyon 7 a.m. 
Thur-MVHS 7 a.m.
Fri-Bluffs Regional Park 7 a.m.
Sat-Run on your own or w/ a teammate (see workout schedule)
Sun-Run on your own or rest (see workout schedule)