Friday Denver Run
On Friday we will be doing a run that we have been talking about all summer. Our Denver breakfast run! We will be meeting at a couple of locations along the Platte River Trail and running to REI downtown. Afterwards we will head to Illegal Pete's on the 16th St Mall for breakfast burritos and then take the Lite Rail from Union Station back to Mineral Station next to Aspen Grove. This should be a really fun run for us! Here are the details:
14 Mile Run from Aspen Grove to REI
Who: C Boys (B Boys can try this if they talk to Dalby first)
When: Run starts at 6:45 a.m. on Friday. Be there 10-15 mins early to warm-up. 
Where: Meet at the Aspen Grove Panera Bread
Cost: $15 ($4 for Lite Rail $8-$11 for breakfast)

10 Mile Run from Centennial Park to REI
Who: Any HS Runner that wants to try and run 10 miles, including freshman. 
When: 7:00 a.m. on Friday
Where:  Centennial Park
                  4630 S Decatur St
                  Englewood, CO 80110
Directions: 25 mins from MVHS. Go North on Santa Fe. Take a left on Union. The park  
                will be down on your right off of Union
Cost: $15 ($4 for Lite Rail $8-$11 for breakfast)

Panera Bread Out and Back Run: 
Who: Any HS runner wanting to run 30 to 60 mins. Middle School runners will meet w/ 
            coaches Sprafke and Estell.
When: 7:00 a.m. on Friday 
Where: Aspen Grove Panera Bread
Cost: Money for breakfast at Panera Bread after the run

Parent Help:
We are looking for 2 to 3 parents to help us out on Friday to chaperone at REI/Illegal Pete's and to help drive runner's back from Mineral Station to Centennial Park once we return. If you can help please email Coach Dalby. 

Parent Meeting 
On Wednesday, July 30th we will have our pre-season XC meeting. There will not be an athlete-parent meeting in the first 2 weeks of school like we have held in the past. The meeting on the 30th will be held at Mountain Vista HS and should last for about an hour. We would like for as many parents as possible to attend on the 30th to discuss the following items. 

• 2014 XC season
• Parent help and sign-ups for the season
• Nike Cross Regionals Trip to Arizona
• University of New Mexico Invitational
• Budget and fundraising
• Spring break trip to Arizona during track 
• Elementary School Race
• A few new items that relate to the future and direction of the team that we would like to talk about and find parent help with

XC Registration
If you have not done so already please make sure you have registered for XC this fall before school starts. You will also need to make sure that you have a physical on file that does not expire during the season (end of October). Here is where HS athletes can register for XC this year.
http://crosscountry.mountainvistaonline.org/reg/info.php?sid=2000&bk=undefined

Schedule for July 28th-Aug 3rd
Mon-Redstone Park 7 a.m. 
Tue-MVHS 7 a.m.
           MVHS Weight Room 6 p.m.
Wed-East/West Trail 7 a.m. 
             Parent Meeting 6 p.m. @ MVHS
Thur-MVHS 7 a.m.
Fri-Denver Breakfast Run
     -Aspen Grove Panera Bread -or-
     -Centennial Park (near Union & Santa Fe)
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 

It was a great camping trip this year up to Rocky Mountain National Park. Lots of time spent grilling, bonding and getting in a little running as well. Thank you to all of the parents that helped out and made the trip possible. We are very thankful for your efforts. Also, thank you for letting your kids make the trip with the coaching staff. We are fortunate to have such a supportive parent community at Vista!

Registration for Fall XC
If you have not done so already please make sure you have registered for XC this fall before school starts. You will also need to make sure that you have a physical on file that does not expire during the season (end of October). Here is where HS athletes can register for XC this year.
http://crosscountry.mountainvistaonline.org/reg/info.php?sid=2000&bk=undefined

Pancakes Round 2
There will be another pancake breakfast this Friday after our run from the Bluffs. We will meet at Courtney Goodrum's house at 7 a.m. and then run from their to the trails at the Bluffs which is less than a mile away. Here is the information you need to know for Friday and what to bring:
Who: All HS and MS runners
What: Our 2nd pancake breakfast of the summer
Where: Courtney Goodrum's House (9011 Blufftop Way in Lonetree) 
Parent Help: We could use 4 to 5 parents that would be willing to help cook pancakes for us that morning. Dalby will bring you coffee! 
What to Bring: 
      Freshman/Sophomores: Juice (enough for 4 people)
      Juniors/Seniors: Fruit: (enough for 4 people)
      Middle School Campers: Just show up
      Coaches: Pancakes 


Parent Meeting July 30th at 6 p.m.
On July 30th we will have our pre-season XC meeting. There will not be an athlete-parent meeting in the first 2 weeks of school like we have held in the past. The meeting on the 30th will be held at Mountain Vista HS and should last for about an hour. We would like for as many parents as possible to attend on the 30th to discuss the following items. 

• 2014 XC season
• Parent help and sign-ups for the season
• Nike Cross Regionals Trip to Arizona
• University of New Mexico Invitational
• Budget and fundraising
• Spring break trip to Arizona during track 
• Elementary School Race
• A few new items that relate to the future and direction of the team that we would like to talk about and find parent help with

Schedule for July 21st-27th
Mon-Rocky Heights 7 a.m. 
Tue-MVHS 7 a.m.
           MVHS Weight Room 6 p.m.
Wed-Waterton Canyon 7 a.m. 
Thur-MVHS 7 a.m.
Fri-The Bluffs 7 a.m.
         Pancake Breakfast After Run
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 

Camping Trip to Rocky Mt. National Park
As I mentioned in the email to the team earlier in the week we will be changing the location of the camping trip this weekend from Steamboat Springs to Rocky Mountain National Park. The cost of the trip is $50. $20 cash to give to your driver for gas and park entrance on Thursday. The Other $30 (cash or check made out to MVHS XC) goes to me to help cover the cost of camping and food for the weekend. Please remember to bring money for lunches on Friday/Saturday and for any spending money you may need while we are in Estes Park. Here is the trip itinerary. 
2014 Camping Trip Itinerary (pdf)

How Fast Should I be Running? 
The question of how fast you should be running on our aerobic runs and tempo days has come up this summer. I created a pretty simple cheat sheet for you to make reference to so that you have a better idea. Although the numbers provided are not an exact science they are pretty close. I will talk more about this at practice on Monday. 
How Fast Should I Be Running? (pdf)

Goals for the 2014 XC Season
Here is a quick reminder of the goals we are working towards this upcoming season that were set by the TEAM last month at our boys and girls BBQs. Print these off and tape them to the refrigerator, your bathroom mirror, or anywhere else where you will consistently see them. This will server as a great reminder of what it is we are working towards this season and why we bust our humps each and every day.
2014 Boys XC Goals (pdf)
2014 Girls XC Goals (pdf)

Weight Room and Doubles Change
I am going to make a change to the schedule for the last 4 weeks of the summer. The weight room will remain open on Tuesday evenings for anyone that wants to come in. On Thursday's, we will have access to the weight room in the a.m. and will be able to go in after our runs. We will no longer meet on Thursday evenings. 

A big reason I am doing this is that I feel we are running enough already without meeting on Thursday nights. I still want to meet on Tuesday's for a 35 minute run so that the B and C groups are getting in 7 runs each week. The weight room will also be open Tuesday nights. 

If you still need another run to "go the extra mile" Sunday's are always an option for you. Keep Sunday's easy and go out from 30-60 minutes. If you are running on Sunday just be sure to take at least one day off every 3 weeks. 

Parent Meeting July 30th at 6 p.m.
On July 30th we will have our pre-season XC meeting. There will not be an athlete-parent meeting in the first 2 weeks of school like we have held in the past. The meeting on the 30th will be held at Mountain Vista HS and should last for about an hour. We would like for as many parents as possible to attend on the 30th to discuss the following items. 

• 2014 XC season
• Parent help and sign-ups for the season
• Nike Cross Regionals Trip to Arizona
• University of New Mexico Invitational
• Budget and fundraising
• Spring break trip to Arizona during track 
• Elementary School Race
• A few new items that relate to the future and direction of the team that we would like to talk about and find parent help with

Schedule for July 14th-July 20th
Mon-RedStone 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
Thur-MVHS 7 a.m.
              Leave for Camping Trip 1:00 p.m. 
Fri-Team Camping Trip, no practice
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

Nutrition, Sleep and Hydration for Distance Runners
An Easy to Follow Nutrition, Sleep and Hydration Plan for Distance Runners (link)
Above is the link to a simple plan that you can be following to help you become a better runner and athlete. On this mornings run we had a lot of athletes that were unprepared with their hydration. This is a good time to throw in a reminder about what you can be doing each day to make sure you are ready for runs.

Girls 5A Region 5 Preview (article)
There was a nice article written on Colorado Track/XC (Milesplit) last weekend that previewed the girls 5A Region 5 and featured our girls team. Here is the link to the article. 
5A Region 5 Girls Preview (link to article)

Camping Trip Update
In the email I sent out Monday afternoon there is an attached list of those going on the camping trip along with parent volunteers. If I missed anyone please email me ASAP.

As of this morning there are currently 39 athletes and 9 adults going on the trip. We are going to be short right now 2 or 3 cars to make the trip happen. If there are 2 to 3 more adults that would be willing to come along with us it would be a great help.

I will have an agenda out shortly, but the current plan for departure is to meet at the MVHS parking lot at noon on Thursday the 17th and be on the road no later than 12:30.

Tuesday/Thursday Weight Room and Coldstone
This weeks weight room days will be scheduled from 6 to 7 on Tuesday and Thursday. Please meet by 6 p.m. on the concrete slab at outside the weight room doors. If you are going out for a second run that day  you should also arrive at 6 and we will keep the weight room open until everyone is done.

All high school runners are welcome to come to the weight room, including freshman, but only those in the B or C groups should be attempting a second run right now. Please remember that these should always be 30-35 mins easy, no intensity. 

On Tuesday, we are heading to Coldstone Creamery at Town Center with all of the athletes that participate in the weight room that evening. We will finish lifting and then head over around 7 p.m. 

Pancake Breakfast and Swimming on Friday
On Friday, both the middle school and high school camps will be meeting at a new location in Littleton. The Romine's grandparents have graciously invited us over to their home in Littleton for a pool party and a pancake breakfast after our long run. The address was sent in the same email with the camping info.  

If there are any parents that could help us "man the griddles" we could use 4 or 5 parents to help out. 

In addition to your running gear and stuff to change into afterwards for swimming everyone should help bring a few additional items.
    Middle School Campers-Just show up and have fun
    Freshman/Sophomores-Fruit for 4 to 6 people
    Juniros/Seniors-Juice (1 big bottle per person is plenty)
    
Schedule for July 7th-13th
Mon-Rocky Heights 7 a.m. 
Tue-MVHS 7 a.m.
           MVHS Weight Room 6 p.m.
           (Coldstone Ice cream after)
Wed-Waterton Canyon 7 a.m. 
Thur-MVHS 7 a.m.
              MVHS Weight Room 6 p.m.
Fri-Longrun and Pancake Breakfast
         Romine's Grandparents (see email for address)
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