Establishing Easy Run Pace
​I have added a few videos this week from the 2012 NXN interview with Alberto Salazar. Coach Salazar is the coach that works with Nike athletes Galen Rupp and Mo Farah who took home gold and silver medals in the 10,000 meters in the last Olympic games. In the interview Coach Salazar shares some really great insights to how an athletes should go about establishing their easy run pace along with a bunch of other great tips. Here is the link:
www.runnerspace.com/video.php?video_id=77613-Alberto-Salazar

Training Groups Updated
We have simplified the training document for the summer. This document has listed which training plans individual athletes are following, and will be updated Sunday evenings for the upcoming week. If I have left anyone off of the workouts please let me know. Also, come talk to me if you think you were placed in the wrong group. 
​
In order to view plans, you must log in with your DCSD Google account. Parents, please click on your child's training plan, and ask me to share it with you so that you can view. 

• 2016 Mountain Vista XC Training Document (link)

HRCA Independence Day 5K
Here is the info from the HRCA about next Monday's 4th of July 5K. We typically are well represented at the event. Please wear your best 4th of July outfit if you are going to participate! This is a very low key event, and it's your choice if you want to race it, or just go out and have some fun. 

Event Info and Registration Link:
 https://raceroster.com/events/2016/7116/hrca-independence-day-5k

From the HRCA Website: "Come join the celebration on July 4th! This is a family friendly event so you are welcome to bring your strollers and your dogs. This fun family run/walk is a great way to kick off your 4th of July holiday. Back by popular demand is our refreshing water slide finish for that hot morning of racing. After the race festivities are over, head over to watch the annual Highlands Ranch Community Association's 4th of July Parade!" 

Schedule for June 27th-July 4th
Mon-MVHS 7 a.m.
Tue-Red Stone Park 7 a.m. 
Wed-MVHS 7 a.m.
Thur-Rocky Heights MS 7 a.m.
Fri-Aspen Grove Panera Bread 7 a.m.
Sat-Look at workout schedule and run on your own
Sun-Optional run on your own
Mon-HRCA 4th of July 5K -or- run no your own

Goals for the 2016 Season
A little over a week ago we set down at our goal setting BBQ's as a TEAM and set the mission for the upcoming year. Since both the boys and girls came up with essentially the same goals I have put everything into just one TEAM goal setting document. Here it is:

• 2016 Mountain Vista Cross Country Goals (PDF)

I like these goals because they are going to be difficult to achieve! They are not the kinds of goals that we will accomplish  just because we write them down on paper. They will take a lot of work, and consistent effort throughout the summer and fall for us to achieve them. But we can! If the entire TEAM does their part than anything is possible for us!

Print off a copy of the goal sheet, and post it somewhere in your house where you will see it several times a day as a reminder of what we are trying to achieve this year. Write in your own individual goals, whatever they may be, in the provided space. That way you are consistently reminded of what we can do as a TEAM, and what you want to accomplish as an individual this season. 

At the bottom, you will see the things we need to do daily to achieve these goals. If we follow the process, and get a little better each day then achieving our goals this year are possible! 

Gear Orders for the Fall
Gear orders for the fall are now available through Denver Athletic. The deadline to order is Sunday, June 26th by midnight. You will not be able to take advantage of the early gear order after this time. There will be a second opportunity to order in early August, but that gear will not be in until the end of September if you order at that time. By ordering now, you should receive your gear before our first meet in August
Website: http://mvcrosscountry2016.itemorder.com

What Gear Should I Order?
We would like all athletes, and parents, to have a neon green Vista Nation XC T-Shirt. Everything else is optional to order. Here are a few things to know about available gear:

• Neon Green Vista Nation Shirts: This is our standard shirt and one that every member of the team, including parents, should have. It is what we wear at every meet. Either the cotton shirt, or the performance  shirt are fine to order. 

• Pirate Jersey and Shorts: This is our official "Vista Nation XC" Club uniform, and what we wear in Arizona for NXR. If you plan on going on the NXR trip, I suggest purchasing one. We will have a few extras on hand for the championship race to loan out in AZ if needed, but not for the open races. 

• Adidas Warm-Ups: We are giving everyone on the team the opportunity to purchase your warm-ups. Warm-up tops, and pants are optional. 

• Additional Apparel: Hats, bags, additional T-Shirts, etc. are all available for purchase, but not required. 

Pancakes and Pool Party on Friday
This weeks Friday practice will be at Josh Romine's grandparents house in Littleton near C-470 and Wadsworth. We will be doing our long run from the house, and into Chatifield State Park. Afterwards, we will be hanging out, eating pancakes, and swimming! There is a pool at the house so please bring something to swim in. 

Parent Help: We currently have 6 parent helpers signed up for Friday to help flip pancakes + my mom who will surly come out and tell embarrassing stories about me from high school....If anyone else would like to help on Friday with making pancakes for our TEAM please email me! We can never have enough parent help! 

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. 

Schedule for June 20th-26th
Mon-The Bluffs Regional Park 7 a.m.
           (Behind the Super Target near Lincoln and I-25)
Tue-MVHS 7 a.m.
Wed-Rocky Heights Middle School 7 a.m.
Thur-MVHS 7 a.m.
Fri-Long Run and Pancakes/Pool Party 
       (address will be emailed this week)
Sat-Look at workout schedule and run on your own
Sun-Optional run on your own

Training Plan Links
In order to view plans, you must log in with your DCSD Google account. Parents, please click on your child's training plan, and ask me to share it with you so that you can view. 

• 2016 Mountain Vista XC Training Document (link)

2016 Vista Summer Running Log Reminder
This summer we would like every member of the TEAM to log their summer miles. There are lots of ways to do this, but we are asking that at the very least everyone use the following link, and share it with the coaching staff. Here is how you will use it:

• Click on the Summer Mileage Tracking spreadsheet (link) that Coach Selle put together for us. Selle has made this so your weekly, monthly, and summer mileage will continuously add up for you...because Selle is the man!!!!
• Go to "File" and then "Make a copy" of the log, and rename it with your first/last name in the title (i.e. Jonathan Dalby Summer Mileage Tracking). You will need to log in with your DCSD account. 
• High school runners, share your log w/ all 4 coaches by copying and pasting our email addresses in the shared link in the top right corner of the log (jhdalby@dcsdk12.org, ebselle@dcsdk12.org, palmer.jess@gmail.com, mjamesfinger92@gmail.com)
• Middle school runners can share their log with coaches Sprafke and Estell if you choose to keep one (jkestell@dcsdk12.org, karen.e.sprafke@dcsdk12.org) 
• After every run, take 15 seconds to input your days miles in Google Drive on the spreadsheet. You can do this at home, or from your phone. 
• Go back and upload the first 2 weeks of runs in the app by the end of this week.
• At the end of the summer, those athletes that have consistently logged their miles everyday, and are consistently running everyday, will receive their Vista XC beanie and look super cool all the time!!! In order to earn your beanie you must log your miles everyday.

Why You Should Be Logging Your Miles
As a distance runner, it is important to be accountable to your own training. This is where running logs come into play. By logging your miles everyday in the same consistent place you are able to track and see how much you are doing. Here are a few additional reasons to be logging your miles each day:

• To know how much you are training each week/month/season
• To show progress in your training
• To make sure you are not over doing it in training
• Use with coaches to make sure your training is on track
• As a way to measure progress towards your individual and TEAM goals
• To compare from one season to the next, and to show improvement
• If an injury occurs, it can help to go back and look at your log to see if a problem can be identified.

2016 Vista Summer Running Log
This summer we would like every member of the TEAM to log their summer miles. There are lots of ways to do this, but we are asking that at the very least everyone use the following link, and share it with the coaching staff. Here is how you will use it:

• Click on the Summer Mileage Tracking spreadsheet (link) that Coach Selle put together for us. Selle has made this so your weekly, monthly, and summer mileage will continuously add up for you...because Selle is the man!!!!
• Go to "File" and then "Make a copy" of the log, and rename it with your first/last name in the title (i.e. Jonathan Dalby Summer Mileage Tracking). You will need to log in with your DCSD account. 
• High school runners, share your log w/ all 4 coaches by copying and pasting our email addresses in the shared link in the top right corner of the log (jhdalby@dcsdk12.org, ebselle@dcsdk12.org, palmer.jess@gmail.com, mjamesfinger92@gmail.com)
• Middle school runners can share their log with coaches Sprafke and Estell if you choose to keep one (jkestell@dcsdk12.org, karen.e.sprafke@dcsdk12.org) 
• After every run, take 15 seconds to input your days miles in Google Drive on the spreadsheet. You can do this at home, or from your phone. 
• Go back and upload the first 2 weeks of runs in the app by the end of this week.
• At the end of the summer, those athletes that have consistently logged their miles everyday, and are consistently running everyday, will receive their Vista XC beanie and look super cool all the time!!! In order to earn your beanie you must log your miles everyday.

Additional ways to log miles
Our spreadsheet is very simple, and we are asking that every member of the TEAM always log their miles in these spreadsheets. However, for those that are looking for a few other options that are more detailed, here you go!

• Old school $1 notebook. You can write down additional info such as pace, terrain, weather, how you felt, exact workouts, splits on intervals and reps, nutrition, hydration, sleep, etc. 
• Buy a running log like this one for about $10: https://www.amazon.com/Complete-Runners-Day-Day-Calendar/dp/1449465080
• There are some pretty savvy apps out there as well that you can be using: 27 Apps Every Runner Should Know About (link)

Training Plan Links
In order to view plans, you must log in with your DCSD Google account. Parents, please click on your child's training plan, and ask me to share it with you so that you can view. 

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

Schedule for June 13th-19th
Mon- East/West Trail Lot on Daniel's Park Rd 7 a.m.
             (Take Griggs Rd to where it turns into Daniel's Park. The lot is on the left.)
Tue-MVHS 7 a.m.
Wed-Redstone Park 7 a.m.
Thur-MVHS  7 a.m.
Fri- DeKoevend Park (Meet at University Lot just past
         Arapahoe Rd)
        Bring $$$ for Einstein Bagels afterwards 
Sat-Look at workout schedule and run on your own
Sun-Optional run on your own

What an awesome start to our summer conditioning programs last week! As of this weekend, we have 150 athletes registered for our camp. That's 150 runners that are committing to get better this summer, and have their best XC season in the fall possible! This is also the biggest camp we have had in the summer months by nearly 20 athletes. Imagine what is possible for Vista Nation XC in the fall if all 150 athletes are committed to a great summer off-season, and put in the work to reach our full potential! 

Consistency and Other Key's to Success this Summer
Last week I posted a few articles that I would like both parents, and athletes to take the time to read. In the spirit of becoming a "student of the sport" these articles do a really nice job at explaining how a high school XC athlete can make the most out of their summer off-season, and help you reach yoru full potential in the fall. 

• From Zero to Varsity: A Beginners Guide to Training for Cross Country
• Summer Training for HS Runners
• 10 Tips for Making Varsity Cross Country: Pathways to Excellence for JV Runners Seeking to Move Up 

The advice I will add on to these articles is to be consistent with your training. Championships in the fall are made by the training you do in the months of June, July, and August. This is why we choose to meet as an entire TEAM all summer long. It's a chance for us to get together, have fun, and work hard towards things that most other teams will not be willing to do. It's a sacrifice for sure, but if you stay consistent to running with your teammates everyday, and following your training plan at the times when you are out-of-town this summer, then you will be in for an amazing fall season that puts us ahead of most of the competition not willing to do the same. 

Goal Setting BBQ's
Our goal setting BBQ's are on Tuesday and Wednesday this week. Both goal setting meetings are for all high school members of the TEAM including the incoming freshman. 

• Girls Goal Setting Meeting: Tuesday, June 7th at 5:00 p.m. @ the Fitzsimmon's house. Email will be sent w/ address
• Boys Goal Setting Meeting: Wednesday, June 8th at 5:00 p.m. Location TBD. Email will be sent w/ address and location. 

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 this summer, and allows us to set a focus for the season.

What to bring w/ you to the BBQ

• 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

Get Fitted for Quality Running Shoes
If you do not have a quality pair of running shoes please get a pair. The wrong shoes, or shoes that are too old, are typically the main reason for injury that we see. Your best option is to go to Boulder Running Company on Arapahoe Road in
Greenwood Village, or Runner's Roost in Lone Tree off Lincoln. Both will do a full gate analysis for you to make sure you are properly fitted for running shoes, and as a Mountain Vista HS athlete you will also receive 15 to 20% off your purchase. 

As a rule of thumb, your shoes should be changed out in the following situations:

• You have had them for a full season (winter track, spring track, summer XC, or fall XC)
• You have been running on them for 3 full months.
• They have more than 500 miles on them (Even if the shoe looks fine, change it out at this point). 

Schedule for June 6th-12th
Mon- MVHS 7 a.m.
Tue-Rocky Heights MS 7 a.m.
         Girls Goal Setting BBQ 5 p.m. (Fitzsimmons)
Wed-MVHS 7 a.m.
         Boys Goal Setting BBQ 5 p.m. (TBD)
Thur-Aspen Grove Panera Bread  7 a.m.
           Bring $$$ for breakfast afterwards!!!
Fri- MVHS 7 a.m.(meet at tennis courts)
Sat-Look at workout schedule and run on your own
Sun-Optional run on your own

Training Plan Links
I am finishing plans this week, please be patient. Everyone will have a plan from Memorial Day, to Labor Day to follow for the next 13 weeks. In order to view plans, you must log in with your DCSD Google account. Parents, please click on your child's training plan and ask me to share it with you so that you can view. 

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

Training Groups
I am in the process of assigning training groups to athletes this week, but please come talk to a coach if you have not already figured out which group you are in. Here is the basic overview:

• Group 1: New runners, freshman, and athletes that need a lower milage program. Will start the summer around 10-12 miles for the 1st week and work up to 20 to 35 miles a week by the fall depending on the athletes abilities and needs. 
• 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.

Summer Training Log
All high school athletes are being asked to log (write down) their runs this summer, and share it with the coaching staff. We are currently working on the form to use that you will be able to update each day after your runs.  For now, please be writing down your daily mileage somewhere on a piece of paper, or in an app on your phone. Training Peaks for those that have it will work through July. 

Athletes that log their runs each day from Memorial Day to Labor Day will receive our new official Vista Nation XC Beanie (see picture above). These are not for sale. Only athletes that log their miles everyday will receive a beanie in September. 

Summer Registration and Fees
If you have not registered for summer conditioning yet please do so ASAP. Registration is still open. If you have yet to pay your $150 camp fee, please bring it with you to camp this week.

• 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. 

Track Uniforms
If you have not turned in your track uniform you currently have a fine with the front office, and will not be able to complete your registration in August once school starts back up. To have your fine waived please bring your uniform to practice at the beginning of the week.
Uniform Fines:

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