Fall XC Registration
Fall registration is OPEN and closes on August 2nd. PLEASE PLAN AHEAD! All steps below must be completed to be cleared by August 12th.

• Link to Fall Cross Country Registration

Simple Guide to Nutrition for High School Runners

• Nutrition information for athletes and parents will be posted on Monday 

Schedule for July 29th-August 4th
Monday: East/West Trail 7 a.m.
Tuesday: MVHS 7 a.m.
Wednesday: DeKoevend Park 7 a.m.
Thursday: MVHS 7 a.m.
Friday: Writer's Vista 7 a.m.
Saturday: Aspen Grove Panera Bread
Sunday: Rest Day

Training Calendar for July 29th-August 4th
Every week a training plan will be posted for you to follow. This will help you to know what your daily workouts are before you come to practice each day along w/ knowing what to run when you are out of town during the summer. 

• Training Calendar for July 29th-August 4th (link)
• Training Plan Assignments for the Season (link)

NXRSW Trip Information
Below is all of the information you need to know about this years trip to Arizona. Please book flights ASAP if you plan on going! The TEAM flight is currently around $250 round trip.  Information on the team flights can be found in the information posted.

•  NXRSW Flight/Hotel Info
• NXRSW Mountain Vista Registation (Google Form)
  • Families must fill this out to go on the trip. Please talk to Coach Dalby or Selle before booking a flight about your eligibility for the trip. 
• NXRSW Official Website 

Schedule: July 22nd-28th
Monday: Waterton Canyon 7 a.m.
Tuesday: MVHS 7 a.m.
Wednesday: Redstone Park 7 a.m.
Thursday: MVHS 7 a.m.
Friday: MVHS 7 a.m. (Senior Lead Practice)
Saturday: On Your Own or call a teammate 
Sunday: On Your Own, call a teammate, or rest day. 

Team Burger Night
When: Wednesday Night at 5 p.m.
Where: Leah and Turner Christians Home (address emailed later this week)
                 -The Christians live in Castle Rock
Who: All members of the TEAM!
Food: Burgers and toppings will be provided. 
What to Bring: Please bring a side dish, chips, or a salad with you. And a lawn chair!!!

Heritage HS Eagles 5K
When: Saturday, July 27th
Where: Heritage HS Liberty Bell Course
Who: Anyone wanting to run a race this summer to test out their current fitness. Have fun, and don't worry about the time. We haven't done a lot of fast 5K training yet. 
Meet Info and Registration (link)

Training Calendar for July 22nd-28th
Every week a training plan will be posted for you to follow. This will help you to know what your daily workouts are before you come to practice each day along w/ knowing what to run when you are out of town during the summer. 

• Training Calendar for July 22nd-28th (link)
• Training Plan Assignments for the Season (link)

NXRSW Trip Information
Below is all of the information you need to know about this years trip to Arizona. Please book flights ASAP if you plan on going! The TEAM flight is currently around $250 round trip.  Information on the team flights can be found in the information posted.

•  NXRSW Flight/Hotel Info
• NXRSW Mountain Vista Registation (Google Form)
  • Families must fill this out to go on the trip. Please talk to Coach Dalby or Selle before booking a flight about your eligibility for the trip. 
• NXRSW Official Website 

Schedule for July 15th-21st
Monday: East/West Trail-Grigs Rd Lot 7 a.m.
Tuesday: MVHS 7 a.m.
Wednesday: Writer's Vista 7 a.m.
Thursday: MVHS 7 a.m.
Friday: Golden Gate Canyon Camping Trip Run
​                -or- Redstone Park 7 a.m.
Saturday: On Your Own or call a teammate 
Sunday: Rest Day

Team Camping Trip Info & Registration

• 2019 Registration Link (click to register)

What: 10th Annual Vista Nation XC High Altitude Camping Trip
Who: Any member of Vista Nation XC who has registered for summer conditioning, and has also been a consistent member of our mourning workouts. 
When: July 18th-19th
Where: Golden Gate Canyon State Park (1 hour from MVHS)

• ​cpw.state.co.us/placestogo/parks/GoldenGateCanyon

Cost: $20 to cover the cost of food and camping on the 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 
Arrival: 3 p.m. on July 18th
Leaving: Between 10 and 11 a.m. on July 19th
Tents: Athletes are responsible for either bringing their own tent, or making arrangements with another teammate to stay in their tent. 
Campsites: We have separate camping areas for the boys team and the girls team. 
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 until after checkout time on Friday. 
Registration: Please fill out the registration link above by Sunday, July 14th.
Parent Help: If any of our parents would like to come up and camp we would love to have you join us! Please email coach Dalby at [email protected]. Our biggest need is helping Selle and Dalby w/ dinner and breakfast during the trip. 

NXRSW Trip Information
Below is all of the information you need to know about this years trip to Arizona. Please book flights ASAP if you plan on going! The TEAM flight is currently around $250 round trip.  Information on the team flights can be found in the information posted.

•  NXRSW Flight/Hotel Info
• NXRSW Mountain Vista Registation (Google Form)
  • Families must fill this out to go on the trip. Please talk to Coach Dalby or Selle before booking a flight about your eligibility for the trip. 
• NXRSW Official Website 

Heritage HS Eagles 5K
When: Saturday, July 27th
Where: Heritage HS Liberty Bell Course
Who: Anyone wanting to run a race this summer to test out their current fitness. Have fun, and don't worry about the time. We haven't done a lot of fast 5K training yet. 
Meet Info and Registration (link)

Training Calendar for July 15th-21st
Every week a training plan will be posted for you to follow. This will help you to know what your daily workouts are before you come to practice each day along w/ knowing what to run when you are out of town during the summer. 

• Training Calendar for July 15th-21st (link)
• Training Plan Assignments for the Season (link)

The Importance of Iron Level Upkeep For Distance Runners 
Every season there is one issue that we see time and time again with our runners that impacts them regardless of age, sex, or amount of training they are doing. That issue is anemia, or being iron deficient. If not careful, this is something that can compromise an athletes XC season very quickly. Our goal is to educate every family about the importance of iron and how it can enhance an athletes performance when taken seriously. 

Start Here:
Please begin by looking at this simple slide show presentation we have put together with the help of our good friend Coach Jesse Griffin (Lee's Summit West HS, MO) for families to look at. This should inform you as to why the coaching staff talks about iron/ferritin levels so often, and how you can successfully make sure your iron levels are sufficient. 

• Iron Level Upkeep and Ferritin for Distance Runners (link to presentation)​

Educate Yourself 
Educating yourself on these issues is very important. Here are a few things every family should be thinking about in regards to iron/ferritin levels:

• Educate yourself on what iron does for you as a runner, and how it can hurt when you are lacking.
• Get your ferritin levels tested 2-3 times a year by your medical provider, and know your numbers. The off-season is the best time to get your levels checked. 
• Set a goal for yourself to get your ferritin levels to at least 30. 40-50 is better, and gives you a nice surplus of iron. 
• If your ferritin is under 20, you are most likely not going to be able to perform at your best as a distance runner. 
• Eat lots of iron rich foods daily such as red meat and spinach. 
• Take an iron supplement. 

Articles about Iron for Distance Runners:
I have included several articles below about this very important issue to help you educate yourself on the matter. Please feel free to talk to the coaches if you have additionalquestion. 

• Iron Level Upkeep for Distance Runners
• Are Your Ferritin Levels Up to Speed? Top Coaches Take Tests for Iron Seriously 
• Ironing Out the Details: Know the facts about ferritin and iron before deciding to supplement
• Iron Deficiency In Runners

Talking to Your DoctorIn the coaching staff's experience some doctors are hesitant to test for ferritin levels because they do not fully understand the critical role ferritin plays in endurance athletics. Below is a letter from Dr. Kim Colter (Washington, MO) w/ references, about ferritin levels for endurance athletes that you can take with you to your medical provider when you ask to get tested. Please take this letter with you so that your doctor fully understands why it is you are asking to have your ferritin levels checked.  

• Letter to Take to Your Doctor (docx)

Team Camping Trip Info & Registration

• 2019 Registration Link (click to register)

What: 10th Annual Vista Nation XC High Altitude Camping Trip
Who: Any member of Vista Nation XC who has registered for summer conditioning, and has also been a consistent member of our mourning workouts. 
When: July 18th-19th
Where: Golden Gate Canyon State Park (1 hour from MVHS)

• ​cpw.state.co.us/placestogo/parks/GoldenGateCanyon

Cost: $20 to cover the cost of food and camping on the 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 
Arrival: 3 p.m. on July 18th
Leaving: Between 10 and 11 a.m. on July 19th
Tents: Athletes are responsible for either bringing their own tent, or making arrangements with another teammate to stay in their tent. 
Campsites: We have separate camping areas for the boys team and the girls team. 
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 until after checkout time on Friday. 
Registration: Please fill out the registration link above by Sunday, July 14th.
Parent Help: If any of our parents would like to come up and camp we would love to have you join us! Please email coach Dalby at [email protected]. Our biggest need is helping Selle and Dalby w/ dinner and breakfast during the trip. 

NXRSW Trip Information
Below is all of the information you need to know about this years trip to Arizona. Please book flights ASAP if you plan on going! The TEAM flight is currently around $250 round trip.  Information on the team flights can be found in the information posted.

•  NXRSW Flight/Hotel Info and Registration 
• NXRSW Official Website 

Training Calendar for July 1st-7th
Every week a training plan will be posted for you to follow. This will help you to know what your daily workouts are before you come to practice each day along w/ knowing what to run when you are out of town during the summer. 

• Training Calendar for July 8th-14th (link)
• Training Plan Assignments for the Season (link)

Schedule: July 8th-14th
Monday: Redstone Park (duck pond) 7 a.m.
Tuesday: MVHS 7 a.m.
Wednesday: DeKoevend Park 7 a.m. (Univ. and
                           Arapahoe Lot)
                           -Einstein Bagels on Arapahoe After (Bring $$)
Thursday: MVHS 7 a.m.
Friday: Waterton Canyon 7 a.m.
Saturday: On Your Own or call a teammate to run
Sunday: On Your Own or call a teammate to run

Team Carpool Information
JoAnn Davis (Ava, 10th) and Lynn Urban (Luke, 10th) have volunteered to co-head the Carpool group.  They will be compiling and distributing the list to those interested in sharing rides to practices, meets and other team activities.   

Carpoolers are not obligated to drive a certain number of runners, or be involved in a specific way.  It is simply a way to connect parents who could use a hand.  The fall season can be really hectic if you don't have a plan for rides, especially if you are new to the team and/or work traditional hours.  You can add your name later if you're not sure.   

Thanks to JoAnn and Lynn for taking on this important role, and thanks to Michelle Baade for coordinating last year's first-ever Carpool.  

Please contact them with any questions, or to add your name to the list: 

JoAnn Davis:  [email protected]  (303-519-2485)
Lynn Urban: [email protected] (303-263-3773)