Nike Cross Regionals Southwest
For those interested in this years trip to Casa Grande, Arizona for Nike Cross Regionals Southwest please read the information page below, and make sure you do the following.

1. Read over all trip information and expectations to be eligible for the trip.
2. Talk to Coach Dalby
3. Book your flights
4. Contact John Walton with your travel plans for both athletes and parents. 

http://www.vistanationxc.com/nxnsw.html

Tuesday Shoe Event at Runner's Roost
We are dong our "Spike Night" this year after our run this Tuesday morning. After our run at the Bluffs we will go over to Runner's Roost Lone Tree for shoe fittings and checking out new spikes. New Balance is hosting the event for us, and bringing breakfast for everyone. We will be the first team to have a spike event this season at Runner's Roost, so most spikes and shoes should be available before other teams start to pick over them. There will also be a discount on all shoes, and spikes for MVHS and MRMS athletes. 

Even if you are not buying shoes that day, come to the event, eat, and have fun with your teammates! 

Fall Cross Country Registration
The official CHSAA XC season begins on August 14th. Please make sure you have registered before that date to be able to participate in practices. 
www.vistagoldeneagles.org/pageshow2716332-winter-sports-registration

Team Dinner Sign-ups
Team Dinners are a great social event held the night before each XC race.  Students all bring their assigned food item and do a great job of cleaning up after themselves.  All you have to do as a host is open your home, backyard or basement to the team for a few hours.  If you are interested in hosting one of the team dinners, please email Kathy Shockley (Kathyshockley@centura.org) with your preferences for a date to host.  Thank you.

Schedule for July 31st-August 6th
Monday-Redstone Park 7 a.m.
Tuesday-The Bluffs Regional Park 7 a.m.
                 -Spike Event/Breakfast at Runner's Roost  Lone Tree after run at 9 a.m.
Wednesday-MVHS 7 a.m.
                        -6 P.M. Run From Jamba Juice
Thursday-East/West Trail Lot on Daniel's Park 7 a.m. 
Friday-MVHS 7 a.m.
Saturday-DeKoevend Park 7 a.m. 
                  -Einstein's Bagels After Run, bring $$$ to eat
Sunday-On your own, or w/ a teammate

Training for July 31st-August 13th
Please email Coach Dalby for access to the plans if you are having issues logging in. 
July 31st-August 13th Training Plans (link)

Preliminary Nike Cross Regionals Arizona Trip
Attached is the tentative itinerary for the Nike Cross Regionals Trip to Arizona in November. Please be on the lookout later this week for a more detailed blog post about the trip. Our plan is to take as many hardworking athletes on the team that would like to go as possible.  

Before booking flights for the trip, please have a quick individual conversation with coach Dalby about the trip. 

• 2017 Nike Cross Regionals Southwest Itinerary
• NXRSW Website 

Gear Orders for the Fall
Gear orders for the fall are now available through Denver Athletic. The deadline to order is Sunday, July 30th 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 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 the Liberty Bell Invitational. 
Website: https://mountainvistaxc17.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. 

2017 XC Meet Schedule
Please view the link below to view the 2017 meet schedule. 
2017 Vista XC Meet Schedule (link)

Schedule for July 23rd-29th
Monday-MVHS 7 a.m.
Tuesday-Redstone Park 7 a.m.
Wednesday-Rocky Heights MS 7 a.m.
                        -Cold Stone Aspen Grove 6 p.m.
Thursday-Writer's Vista Park 7 a.m. 
Friday-MVHS 7 a.m.
              -Einstein Bagels after run, bring $$$ to eat
Saturday-Waterton Canyon 7 a.m. 
Sunday-On your own, or w/ a teammate

Training for July 17th-30th
Please email Coach Dalby for access to the plans if you are having issues logging in. 
July 17th-30th Training Plans (link)

Tempo running has become one of the staples of our program here at Mountain Vista over the years. When added as part of the "process" tempos can help you make huge gains when done right. But what the heck are they, and how do you run one? Here is a quick and simple guide to help you out as we start to include tempo runs into your training this week. 

Why do we do tempo runs and workouts?
The short version of why we do tempos, they help you to run faster paces for longer periods of time. For example, Lets say you can currently run 5 mins and 30 seconds for 2 miles (an 11:00 minute 2-Mile). If we start correctly doing tempos they will help you to hopefully reach a point where you can extend that 5:30 pace for a full 3 miles/5K. That's why we tempo! 

How do you run a tempo run or workout? 
A tempo run is not a "race". A typical mistake that I see athletes make is that they either:

• Go out too hard at the start of a tempo run -or-
• Run the entire effort too hard, treating it like a race

To avoid these mistakes athletes can successfully learn how to do a tempo run by feel. Try these tips when learning how to tempo run this summer. 

• Run a pace that feels comfortably hard. At the end of the run you are exhausted, but could continue to run another mile or two at the same pace if needed. 
• Start more conservatively than you think is needed
• Pay attention to your breathing rate by saying a short sentence out-loud to yourself. Something like, "I love tempo running", or "Vista Nation Cross Country". If you can say the sentence without needing to take a breath until the last word you are running the correct effort. If you are gasping for air to say the sentence from the start back off from the pace a little.
• If you feel yourself going over the edge (too fast or into race mode) slowdown and jog for 1-2 minutes. Start back up again at tempo effort until you finish your assigned number of minutes. This will make sure you are really doing a tempo effort, and an all out race. 

Tempo Running For the Super Runner Nerd!
If you want more insight into tempo running (why and how) this article is helpful. It's only for the most hardcore of running nerds to read.
http://www.runnersworld.com/workouts/workouts-to-improve-lactate-clearing-rates
​
Practice This Week If Not Camping
We will continue to have practice this week on Thursday and Friday, even if you are not camping. This is for both the middle school camps and high school camps. Coaches Estell, Sprafke, Palmer, and Lowell will meet you on these mornings. See schedule for practice locations. 

Camping Trip Information
What: 8th Annual Vista Nation XC High Altitude Camping Trip
Who: Any member of Vista Nation XC who has registered for summer conditioning, and has been a consistent member of our mourning workouts. 
When: July 19th-21st
Where: Golden Gate Canyon State Park (1 hour from MVHS)
​cpw.state.co.us/placestogo/parks/GoldenGateCanyon
Cost: $25 to cover the cost of food for the camping trip. Athletes are responsible for paying their own way into the park if you are driving (carpool and chip in!). Parent drivers are encouraged. 
Campsite: Rifleman Phillips Group Campground (this is different from last year)
Arrival: Between 4 and 5 p.m. on July 19th
Leaving: Between 9 a.m. and 10 a.m. on July 21st
Tents: Athletes are responsible for either bringing their own tent, or making arrangements with another teammate to stay in their tent. 
Transportation: Parents can drop athletes off at Rifleman Phillips Campground, or you can carpool up to Golden Gate Canyon. Athletes that drive will not be allowed to leave the park in their cars from Wednesday night to Friday morning. 
Parent Help: We will be in need of parent help Wednesday and Thursday night. Mostly with grilling out. You do not have to camp, unless you want to! If you are willing to come up either night please let Coach Dalby know. 

Schedule for July 17th-23rd
Monday-MVHS 7 a.m.
Tuesday-Redstone Park (Tempo Run) 7 a.m.
                -Evening Run From Jamba Juice in Town Center 6 p.m.
Wednesday-MVHS 7 a.m.
Thursday-MVHS 7 a.m. 
Friday-East/West Trail Lot on Daniel's Park Rd 7 a.m.
Saturday-On your own, or w/ a teammate
Sunday-On your own, or w/ a teammate

Training for July 17th-30th
Please email Coach Dalby for access to the plans if you are having issues logging in. 
July 17th-30th Training Plans (link)

With Independence Day behind us we are now over halfway through summer training. So far we have been off to a great start, and are heading in a positive direction to try and accomplish our goals for this season. 

One of the things I love the most about our TEAM is that we set very ambitious goals. The kinds of goals that are difficult to achieve, and take every single person buying into the process in order to achieve them. Now is the perfect time of the summer to reflect on where we are in the process towards our goals, and think about what we can all do to keep working towards accomplishing what we have set out to do. 

• Consistently following the training plan everyday
• Running on the weekends
• Running when you are out-of-town and on vacation
• Taking care of your 8-10 hours of sleep
• Hydration throughout the day
• Fueling your body like an athlete
• Making sure your ferritin/iron counts are where they need to me
• And so on! 

Keep our goals in mind. Goals that are not challenging to accomplish require a process that is easy to follow. The kinds of goals we have set out for ourselves this year are the opposite. They are challenging, and the process will not be for people that are not committed to our TEAM goals. However, the biggest rewards are there for those that are willing to commit to the process the most! 

Keep your goals in mind as we continue to move forward this summer. We are going to accomplish great things! 
​
Camping Trip Information
Registration Link (click to register)
What: 8th Annual Vista Nation XC High Altitude Camping Trip
Who: Any member of Vista Nation XC who has registered for summer conditioning, and has been a consistent member of our mourning workouts. 
When: July 19th-21st
Where: Golden Gate Canyon State Park (1 hour from MVHS)
​cpw.state.co.us/placestogo/parks/GoldenGateCanyon
Cost: $25 to cover the cost of food for the camping trip. Athletes are responsible for paying their own way into the park if you are driving (carpool and chip in!). Parent drivers are encouraged. 
Campsite: Rifleman Phillips Group Campground (this is different from last year)
Arrival: Between 4 and 5 p.m. on July 19th
Leaving: Between 9 a.m. and 10 a.m. on July 21st
Tents: Athletes are responsible for either bringing their own tent, or making arrangements with another teammate to stay in their tent. 
Transportation: Parents can drop athletes off at Rifleman Phillips Campground, or you can carpool up to Golden Gate Canyon. Athletes that drive will not be allowed to leave the park in their cars from Wednesday night to Friday morning. 
Registration: Please fill out the registration link above by Wednesday this week. 
Parent Help: We will be in need of parent help Wednesday and Thursday night. Mostly with grilling out. You do not have to camp, unless you want to! If you are willing to come up either night please designate on the registration form. 

Schedule for July 10th-16th
Monday-MVHS 7 a.m.
Tuesday-Rocky Heights MS 7 a.m.
Wednesday-MVHS 7 a.m.
Thursday-Writer's Vista Park 7 a.m. 
Friday-Aspen Grove Panera Bread 7 a.m.
              -Bring $$$ for breakfast
Saturday-On your own, or w/ a teammate
Sunday-On your own, or w/ a teammate

Training for July 3rd-16th
Here is the training document for the next 2 weeks. I am working on assigning athletes to a training plan this week. If you do not already know which plan you should be following please come ask a coach. 
July 3rd-16th Training Plans (link)

I want to start the week off by giving a shoutout to a few of our athletes on the TEAM that did something very cool at the beginning of the summer! Ethan, Zoe, Jack, Dante, and Seth recently took 2nd place in the Colfax Marathon coed relay. By doing so, they earned a $1,000 to donate to a charity of their choice. They choice to donate to the Colorado Special Olympics. Very cool, and an outstanding job doing something special for the community! 

Ferritin/Iron For Distance Runners
A few weeks ago I posted this important piece of information about Why Iron Matters for Distance Runners. If you have not done so already, there is a lot of great information about the importance of making sure your ferritin levels are up for distance runners, and it is something I recommend each athlete and family read. 

This week, I am reposting some additional information about how to get your iron levels checked, how to talk to your doctor about it, and the best ways to take iron. It is important that all families on the team educate themselves on these issues so that you can have a better chance for a successful season this fall! 

The post recommends getting your iron checked 3 to 4 times a year. I actually think twice a year is plenty. Usually during the summer, and again in the winter is enough. I have also attached a letter you can take to your doctor when getting your levels checked that may be useful in helping you talk to your doc about why you are asking to have your ferritin levels tested.

• www.vistanationxc.com/blog/august-3rd-9th-upping-your-iron-intake

4th of July 5K and Parade
On Tuesday we have a few things going on to celebrate the 4th! First, we will be taking part in the HRCA Independence Day parade. All Vista and Mt. Ridge XC athletes are welcome to take part. We will have a float for the parade to represent our group. Please meet in the parking lot of Super Target at 7:30 a.m. if you are going to take part. If you have a bright green Vista Nation T-Shirt please wear it. If not, wear anything you have that is MVHS or MRMS.

For those running the 5K, the information for the race at 8:00 a.m. is below. After you run, head over to Super Target to find the TEAM and take part in the parade. 

• ​https://raceroster.com/events/2017/10413/hrca-independence-day-5k

Camping Trip Information
What: 8th Annual Vista Nation XC High Altitude Camping Trip
Who: Any member of Vista Nation XC who has registered for summer conditioning, and has been a consistent member of our mourning workouts. 
When: July 19th-21st
Where: Golden Gate Canyon State Park (1 hour from MVHS)
​cpw.state.co.us/placestogo/parks/GoldenGateCanyon
Cost: $25 to cover the cost of food for the camping trip. Athletes are responsible for paying their own way into the park if you are driving (carpool and chip in!). Parent drivers are encouraged. 
Campsite: Rifleman Phillips Group Campground (this is different from last year)
Arrival: Between 4 and 5 p.m. on July 19th
Leaving: Between 9 a.m. and 10 a.m. on July 21st
Tents: Athletes are responsible for either bringing their own tent, or making arrangements with another teammate to stay in their tent. 
Transportation: Parents can drop athletes off at Rifleman Phillips Campground, or you can carpool up to Golden Gate Canyon. Athletes that drive will not be allowed to leave the park in their cars from Wednesday night to Friday morning. 
Registration: Please fill out the registration link that was emailed to you by Sunday evening this week if you are planning on attending the camping trip this year.
Parent Help: We will be in need of parent help Wednesday and Thursday night. Mostly with grilling out. You do not have to camp, unless you want to! If you are willing to come up either night please designate on the registration form. 

Training for July 3rd-16th
Here is the training document for the next 2 weeks. I am working on assigning athletes to a training plan this week. If you do not already know which plan you should be following please come ask a coach. 
July 3rd-16th Training Plans (link)

 Schedule for July 3rd-9th
Monday-MVHS 7 a.m.
Tuesday-4th of July 5K and Parade 7 a.m.
Wednesday-MVHS 7 a.m.
Thursday-Redstone Park 7 a.m. 
Friday-Long Run/Doughnuts From Dalby's 7 a.m.
Saturday-Hildebrand Ranch 7 a.m.
                   -Tamale Kitchen after run, bring $$$ to eat
Sunday-On your own, or w/ a teammate