How Do The Best HS XC Athletes Train During the Summer?
Ever wonder how the best high school athletes from around the country train during the summer? This weeks article of the week focus on that question. Check out the following Milesplit Athlete Blogs from this summer, and last, to see how some of the top runners in the nation are training. 
Saucony Flo50 Summer Training Blogs 2015 (link)
Saucony 500 Mile Challenge Training Blogs 2014 (link)

Registration for Fall XC
http://crosscountry.mountainvistaonline.org/reg/info.php?sid=3351
The registration steps listed from the link above must be completed BEFORE the beginning of the season.  All online registration forms and payment must be completed to run cross country in the fall along with a current physical need to be completed and turned into the Athletic Office by 8/14/2015.  If you have any questions regarding online registration, please contact Erika Watt @ erika.watt@dcsdk12.org or 303-387-1667.

Schedule for July 27th-August 2nd
Mon-Aspen Grove Panera Bread 7 a.m. (Bring $$$ to eat after)
Tue-MVHS 7 a.m.
Wed-Rocky Heights MS 7 a.m. 
Thur-MVHS 7 a.m.
Fri-DeKoevend Park (Arapahoe and University lot)
       -Einstein Bagels after the run
Sat-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. 

The Importance of Iron, and Getting Your Levels Checked
As your coach, I feel very strongly about the following issue related to iron and distance runners. I have been involved in this sport for over 20 years, both as an athlete and as a coach. Every season there is one issue that I see time and time again, regardless of age, sex, or number of miles you are running. That issue is anemia, or being iron deficient. Below I have posted 2 articles related to the subject that I would like every family, both parents and athletes, to read. Educating yourself on these issues is very important. Not being a medical expert I can obviously not recommend whether, or not you should be taking an iron supplement, but I do encourage it for most of our runners. Here are a few things every family should be thinking about in regards to iron levels:

• Get your ferritin levels tested 3-4 times a year by your medical provider, and know your numbers. I recommend at least once every off-season, and once mid-season for both XC and track. 
• Consider an iron supplement, and talk to your medical provider about how much you either should, or should not be taking. 
• Educate yourself on what iron does for you as a runner, and how it can hurt when you are lacking.

The following 2 Runner's World Articles do a really nice job explaining in detail the importance of iron for runners, and all things related to it. Again, it is very important that all families educate themselves on these issues, and that you get your athletes levels checked before the season starts.

1. Are Your Ferritin Levels Up to Speed? Top Coaches Take Tests for Iron Seriously 
2. Ironing Out the Details: Know the facts about ferritin and iron before deciding to supplement

Videos/Articles of the Week
A few other things to check out this week including a new women's world record in the 1500, and a nice article about our girls TEAM. 

1. Continental League Girls: The Eagles are Golden
2. Dibaba Runs 3:50.07 to Smash the World Record! Rowbury Crushes American Record (Video and Article)
3. Asbel Kiprop Puts On An Exhibition In Monaco 1500, Running 3:26.69 To Destroy Field And Become Third-Fastest Man In History (Video and Article)

Final Gear Orders
Due tonight at midnight!
Website: https://denver.itemorder.com/
Password: MVXC15

Official 2015 XC Meet Schedule
Attached is our official meet schedule. Please remember that the League Championships is being held during our Fall Break this year. Because of the meet's significance we are asking every member of our TEAM to stay in town this year. Information about both the post-season and Leagues can be found in the pre-season letter sent out in May to our returning athletes. 

• Official 2015 XC Meet Schedule (pdf)
• Pre-Season letter in regard to League's and Post-Season Trips (pdf)

Schedule for July 20th-26th
Mon-Red Stone Park 7 a.m.
Tue-MVHS 7 a.m.
Wed-The Bluffs 7 a.m. 
Thur-MVHS 7 a.m.
Fri-Waterton Canyon
Sat-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. 

Vista,
Below is a note from your teammate Sheldon Hafner, who is making some improvements to our XC course at Vista this weekend. He is looking for some help in the process, and anywhere from 1 to 14 hours of community service is available. Please see the note below from Sheldon for the details. If you can help email Sheldon at backyardkids@hotmail.com.
Coach Dalby

Mountain Vista XC,
My Name is Sheldon Hafner and I have my Eagle Scout Service Project scheduled for Saturday (July 18, 2015) and Sunday (July 19, 2015). 

 My project will be taking place at Mountain Vista High School on the cross country course (south of the parking lot).  We will be leveling out the cross county course, cementing (5) post markers and laying/spreading out gravel/breeze. 

 We will meet at the MV High School parking lot at 9:00 AM in the morning on both days. We will be done no later than 4:00 PM.   If you can't stay the entire time, any help would be appreciated. Come anytime between 9 and 4 to help. 

 Lunch and snacks will be served for all volunteers.  Remember that Eagle Scout Projects can be used for Service Hours.  If you don't need Service Hours at this time, you can earn community service hours for graduation (see your school graduation requirements for details). 

Please bring the following: 

Sun Glasses

Work Gloves 
Long pants ** recommended, due to the overgrowth of weeds
Water 
Sun Block 

*If you have a rack or shovel, that would be great if you could bring it. 

If you could help, please let me know. My email is backyardkids@hotmail.com


Thank you for your help, 
Sheldon Hafner

Consistent Training Without Interruptions
What does it take to improve? How do you get the most out of the talent you have been given as an athlete? My answer to this is pretty simple, and straight forward; consistent training without interruptions. In other words, if you want to reach your full potential as a distance athlete, follow your training plan and don't miss runs. All aspects of our training as distance runners are important, but 21 years of distance running experience tells me that consistency, and not missing runs, is what matters most. 

Hard work pays off in big ways. So when asked if it will matter when you miss a day, if you go out of town and can't run, or anything else that may prevent you from getting in your work that day the short answer is yes, it does matter. That may not be the popular answer, but everyday counts towards accomplishing our goals. If you want to be at your best by the end of the season put the work in everyday! Budget enough time in your schedule to get in your runs. If your goals are important to you, keep working towards them. You may even surprise yourself! 

We are having a great summer as a TEAM. Everyday athletes are showing up and working towards both TEAM and individual goals. Keep it up! By consistently training, and not missing runs you will be ready when it matters most! 

Evan Jager's Steeplechase Shows Why Track is Worth Following
Here is this weeks article of the week. This is a follow-up article from Runner's World related to last weeks videos/articles on Evan Jager's American Record Steeplechase. It is worth your time! 
http://www.runnersworld.com/elite-runners/evan-jagers-steeplechase-shows-why-track-is-worth-following

Camping Trip Registration: Final Call
Registration closes on Monday. You must be registered to attend the 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 p.m. on Wednesday. Meet in Loop I when you arrive in the park and find Coach Dalby. We will be leaving the park by 10 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. Please have your ride pick you up at the park by 10:00 a.m on Friday. 
Who: All high school aged runners that have been consistently running this summer.
Where: Golden Gate Canyon State Park
Campground: Reverends Ridge Campground, Loop I
Cost: $50 per camper
              This will cover the cost of both camping and food. 
What to Bring: A tent (or make arrangements with your friends to stay in their tent), sleeping bags, pillows, toiletries, running clothes, warm-clothes, anything else you think you may need! 
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. 

Gear Orders for the Fall
Gear orders for the fall are now available through Denver Athletic. The deadline to order is Sunday, July 19th 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 mid-August, but that gear will not be in until the end of September. By ordering now, you should receive your gear before the first meet.
Website: https://denver.itemorder.com/
Password: MVXC15

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:
Sizes: If you notice a product missing a particular size it is because that size is out of stock, and cannot be ordered. 
Neon Green Vista Nation-T/Brooks Shirt: 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. 
Pirate Jersey: This is our official "Vista Nation XC" Club uniform, and what we wear in Arizona for NXR. If you think you may be 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 race. 
Adidas Warm-Ups: We are giving everyone on the team the opportunity to purchase your warm-ups this year. Warm-up tops, and pants are optional. 
Additional Apparel: Hats, bags, additional T-Shirts, etc. are all available for purchase, but not required. 

Schedule for July 13th-19th
We will have practice as normal for all HS and MS athletes on Thursday and Friday for those not attending the camping trip.
Mon-Aspen Grove Panera Bread 7 a.m.
Tue-MVHS 7 a.m.
Wed-Rocky Heights Middle School 7 a.m. 
         -Arrive at Golden Gate Canyon State Park between 5 and 7 p.m. on 
          Wednesday, Reverends Ridge Campground, Loop I.
Thur-MVHS 7 a.m. -or-
           Camping Trip
Fri-East/West Trail 7 a.m. -or-
                Camping Trip
Sat-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. 

Video/Article of the Week: The Best Race I've Ever Seen!!!!!
You have to watch this one! Over the weekend American Evan Jager, Nike teammates with my good friend and high school teammate Matt Tegenkamp, ran the absolute best distance race I've ever watched an American run!  We talk a lot on our TEAM about taking chances, and wanting athletes to push themselves to their absolute limit. This is the best example I've seen of an athlete going for it, and being willing to take risks in a race.  If you do not know anything about the mens 3000m steeplechase, then you should know 2 things.

1. If you can break 8 mins you are unbelievably fast! It's only been done by 11 athletes in history, 10 of those times are by Kenyans. 
2. No American has ever gone under 8 mins. 

My favorite quote from the post race interview is when Jagers says, "I wasn't focused on time, only being competitive." There is a lot to be said by that statement, and is the reason why Selle and I don't worry about splits and exact paces with our TEAM. 

Here are the links to the race videos, and a post race article. These are definitely worth your time! 

• Videos of Evan Jager's American Record Steeplechase in Paris (links)
• Post Race Interview with Evan Jager (link from FloTrak)
• Post Race Article: In a Brave, Brave Run, Evan Jager Nearly Crushes The World's Best In Men's Steeple, Settles for 8:00.43 American Record. 

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 p.m. 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. 

Training Peaks Workouts for July 6th-19th
The next 2 week cycle of workouts are currently being uploaded into TP, and will be up before practice on Monday. 

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

Schedule for July 6th-12th
Mon-Red Stone Park 7 a.m.
Tue-MVHS 7 a.m.
Wed-The Bluffs Regional Park 7 a.m. 
Thur-MVHS 7 a.m.
           -IHop after the run, bring $$$ for breakfast
Fri-Waterton Canyon 7 a.m.
Sat-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.