Goals for the 2015 XC Season
Here are the goals that the TEAM came up with for the 2015 season. As always, one of my favorite goals that both the boys and girls TEAMS set was to win all 6 races (JV, Open, Varsity) at the Continental League Championship this year.

Please print a copy of the goal sheet off and fill in your individual goals for the season. Then post somewhere where you will be able to see these goals everyday as a reminder of why we are working so hard.

• 2015 Girls XC Goals (pdf)
• 2015 Boys XC Goals (pdf)

"Going the Extra Mile"
This is an expression that I stole from my good friend Coach Kedge down at Albuquerque Academy. If you know anything about their program then you may already know that they are one of the best programs in the US every year, and have finished in the top 10 at Nike Cross Nationals on multiple occasions. 

The expression means a couple of things, both literally and figuratively. Figurativley, it means that we want you to work hard, really hard! Push yourself to new limits and really test yourself to see what you are made of.

Literally, it means that we want each athlete to get in some extra mileage each week. This is so we are best prepared to achieve our team goals this year. Here are ways that you can "Go the Extra Mile" each week:

• Run on Saturday. Each of you will have an assigned run to do on Saturday uploaded in Training Peaks. See what it is and go get it in!
• Run on Sunday, this is a great way to get in some extra work.
• Do a two-a-day. This is especially true for our upperclassmen. You will have 1 or 2 doubles assigned in Training Peaks most weeks. These runs do not need to be fast, and can be done at an easy pace. This is also a great way to get in an extra run when you need to take Sunday off. 
• Add a mile or two to your normal assigned run each day, or add an extra mile on to your warm-up/cool-down on workout days. 

Article of the Week
In the spirit of becoming a "student of the sport", I am going to start posting different articles and videos that I find during the week that I think will be valuable to the athletes and parents on the team. Here are 2 that I found that have a lot of great information for those looking to make the most out of their XC season this fall.  

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

Pancakes on Friday
This weeks pancake breakfast will be held after practice at the Chipman household after our run on the East/West trail. We will leave for the Chipman's after the run. Once again, we will be looking for parent volunteers to help come make pancakes that morning. Please check your email for the address.

I will have a cooler in my car Friday if you need to store any of the things you are bringing. 
Freshman: Fruit for up to 6 people
Sophomores: 1 carton of juice
Juniors: Fruit for up to 6 people
Seniors: 1 cartoon of juice
Coaches: Pancake mix, griddles, and paper goods. 

HRCA Independence Day 5K
Each year on the 4th of July our team has gotten together to run the Independence Day 5K in Highlands Ranch. Usually, our runners come up with some pretty awesome outfits to wear! If you want to take part in this years fun on the 4th of July here is the link to information about the event. 
https://raceroster.com/events/2015/4379/hrca-independence-day-5k

7th Annual Vista Nation XC Team Camping Trip
Link to Registration
What: 7th Annual Vista Nation XC Camping Trip
When: July 15th-17th. Arrive at the Park between 5 and 7 on Wednesday. We will be leaving the park by 11 a.m. on Friday. 
Transportation: Athletes will be responsible for finding their own rides both to and from our camp site at Golden Gate Canyon State Park.
Who: All high school aged runners that have been consistently running this summer.
Where: Golden Gate Canyon State Park
Campground: Reverends Ridge Campground
Cost: $50 per camper
              This will cover the cost of both camping and food. 
Parent Volunteers: Parent Volunteers can register online at the same time you register your athlete. We are looking for 5 to 10 willing parents that would like to help. 

Team Phone List
The team phone list was sent out to everyones email tonight. If you are in need of a ride, please call up one of your teammates and help each other out. 

Schedule for June 28th-July 5th
Mon-Aspen Grove Panera Bread 7 a.m. 
          -Bring $$$ for breakfast after
Tue-MVHS 7 a.m.
Wed-Rocky Heights MS 7 a.m. 
Thur-MVHS 7 a.m.
Fri-East/West Trail Head Daniels Park Rd 7 a.m. Pancake Breakfast After
Sat-HRCA Independence Day 5K or 
Run on your own/with a teammate. Check Training Peaks to see what your run is. 
Sun-Optional Run on your own, or w/ a teammate. Check Training Peaks to see what your run is. 

We are off to a great start so far with with our training this summer! This has been the most consistent as an entire TEAM that we have ever been. 130 athletes that have been out working towards our TEAM goals everyday. I am excited for you to see your hard work pay off when we start to race again at the end of August. There is still a lot of training ahead to accomplish before then, but we are heading in the right direction. Keep running and stay consistent, the TEAM is exactly where we should be right now.

Training Peaks
All workouts for the next 2 week cycle (June 22nd-July 5th) are now uploaded into Training Peaks. Please continue to log your daily runs in TP at the end of each practice/run to keep track of your daily/weekly volume. 

If you do not see your workouts please email me so that I can fix it. 

Camping Trip Registration
This years team camping trip for all HS runners on the team is taking place on July 15th to the 17th in Golden Gate Canyon State Park. We will plan on meeting at the park on Wednesday evening, and then returning on Friday around lunch time. I am finalizing the cost right now, but it looks to be about $50 per camper to go. Registration will be done online for the trip and sent out to everyone sometime this week.

HRCA 4th of July 5K
Each year on the 4th of July our team has gotten together to run the Independence Day 5K in Highlands Ranch. Usually, our runners come up with some pretty awesome outfits to wear! If you want to take part in this years fun on the 4th of July here is the link to information about the event. 
https://raceroster.com/events/2014/1973/hrca-independence-day-5k

Schedule for June 22nd-28th
Mon-Redstone Park 7 a.m. 
Tue-MVHS 7 a.m.
Wed-The Bluffs Regional Park 7 a.m. 
Thur-MVHS 7 a.m.
Fri-Waterton Canyon 7 a.m. (location may change if the canyon is still closed)
Sat-Run on your own or with a teammate. Check Training Peaks to see what your run is. 
Sun-Optional Run on your own, or w/ a teammate. Check Training Peaks to see what your run is. 

Pancake Breakfasts
On several dates over the summer, the coaching staff would like to make pancakes for our TEAM! We have a few griddles on hand that we will bring with us to make pancakes. We will need a little help with this, however. In-order for us to do this we will need a few things.

1. 3 Families that are willing to host the breakfast in their back yard after a Friday run on one of the following date: June 19th, July 3rd, and July 24th
2. Parent volunteers to help the coaching staff with making pancakes
3. Each member of the team to bring something to contribute to the breakfast when asked

If you can host, or help make pancakes on any of these dates please email coach Dalby: jhdalby@dcsdk12.org

Girls Goal Setting Meeting
The girls goal setting BBQ's will be held on Monday this week. The goal setting meetings are for all HS members of the TEAM including the incoming freshman. 

• Girls Goal Setting Meeting: Monday, June 15th at 5:00 p.m. Check email for location address.
• Freshman: Bring water or lemonade for 6
• Sophomores: Salad and dressing for 6
• Jrs: Bring a side dish for 6
• Srs: Dessert for 6
• Coaches: Meat, buns, paper goods

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 set a focus for the season. 

Schedule for June 15th-21st
Mon-Aspen Grove Panera Bread 7 a.m.
         -Breakfast afterwards at Panera. Bring $$$ if you want to eat breakfast. 
Tue-MVHS 7 a.m.
Wed-Rocky Heights Middle School 7 a.m.
Thur-MVHS 7 a.m.
Fri-Josh Romine's Grandparents House/Pool for long run, pancakes, and swimming 7 a.m. (see email for address)
Sat-Run on your own or with a teammate
Sun-Optional Run on your own, or w/ a teammate

Individualized Training Calendars in Training Peaks 
As mentioned before, we will be using the Training Peaks  website this summer in-order to individualize training plans for all high school athletes that have registered for camp. Every other week, your individualized training plan will be updated so that you know what that 14 day block of training will look like for you. 

Registered middle school campers will also have access to Training Peaks so that you can log your daily runs.

If you have not set up a Training Peaks account yet please check your email for the directions in order to do so. If you did not receive the email please contact me at jhdalby@dcsdk12.org and I will send you the registration information

How Should You be Using Training Peaks?
There are  a few things that we are asking every member of the TEAM to do with Training Peaks.

1. Before coming to conditioning each day, take a look at your individualized training plan in your Training Peaks calendar for that day.
2. If you are out-of-town, or cannot make it to conditioning, take a look at your Training Peaks calendar to see what your run is for that day so that you can get it in on your own. 
3. Look in Training Peaks to see what your runs are for the weekend. 
4. After each run take 30 seconds (literally) to go into your Training Peaks calendar on either your phone, or computer. Type in how far you ran that day, and at what pace. 
5. There are a lot of other options in Training Peaks that you can play around with, and additional information you can add if you choose to do so. However, Selle and I are only asking that you log your daily mileage and pace. The rest is optional. 

Free vs Premium Training Peaks Account
There is no additional cost associated for you to use Training Peaks. You may notice, however, that there is a premium option that you can subscribe to. The premium option is unnecessary for you to have, but a few of you may like some of the features that come with it. I you decide to buy the premium option come see me first and I will give you a discount code that you can use. 

Goal Setting BBQ's
The days for the goal setting BBQ's were changed to the following dates by our upperclassmen last week. Both goal setting meetings are for all HS members of the TEAM including the incoming freshman. 

• Boys Goal Setting Meeting: Thursday, June 11th at 5:00 p.m. Check email for location address.
• Girls Goal Setting Meeting: Monday, June 15th at 5:00 p.m. Check email for location address.

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 set a focus for the season. 

Team Camping Trip
What: Our annual TEAM XC camping and high altitude training trip.
When: The evening of Wednesday, July 15th and returning around noon on Friday, July 17th.
Where: Golden Gate Canyon State Park near Golden, CO
Who: All members of the TEAM are welcome to join. Most years we have 45 to 60 runners that participate.
Cost: Around $50 per athlete to cover the cost of camping and food. 
Registration: Online registration for the trip will be up in the next 2 weeks.
Parent Help: If you would like to help accompany us on this years trip please email Coach Dalby. We could use the help of 4 or 5 parents this year. 
Additional information will be posted in the next week or 2

Schedule for June 8th-14th
Mon-Redstone Park Tennis Courts 7 a.m.
Tue-MVHS 7 a.m.
Wed-The Bluffs Regional Park 7 a.m.
Thur-MVHS 7 a.m.
          -Boys Goal Setting BBQ 5 p.m. at the Currie's
Fri-DeKovend Park 7 a.m.
      -Einstein Bagel after the run. Bring $$$ to eat. 
Sat-Run on your own or with a teammate (check Training Peaks for run)
Sun-Optional Run on your own, or w/ a teammate