Time Trial Results
The time trail was a solid start to the season for us. Our 2 mile course is not an easy one and most courses that we run are not as tough as Saturday's time trial. The TEAM handled it very well. I thought that times would be a little slower this year as a result of the soft surface the rain created, not being able to wear flats, and not doing anything at race pace yet. Coach Cooke crunched some numbers for us that show otherwise. Of all the athletes that ran the time trial in both 2012 and 2013 there was an average improvement of 31 seconds per runner!  That's what a summer of hard work and commitment can do for you. The TEAM is ready to race!
Time Trial Results
http://www.vistanationxc.com/meet-schedule.html
Time Trial Pictures on Shutterfly
https://vistanation.shutterfly.com

Arapahoe Warrior Invitational
This is our first real competition of the season. For this one, I would like every member of the TEAM to wear their Vista Nation neon green T-Shirt. This includes parents. Denver Athletic orders are scheduled to be completed this week and will hopefully be here by Thursday. Let's get the Green Army out in full force for Arapahoe! Below are the details for the meet. Line-ups for the races will be announced this week at practice. 
Arapahoe Warrior Invitational Meet Information (click to View)
Course Map (Click to View)

Post Race Celebration at Qdoba 
After the Arapahoe meet we will be meeting at Qdoba near University and Wildcat for a post-race celebration. All athletes and their famalies are encouraged to attend. Please print off and bring with you the coupon bellow. For every purchase our TEAM makes $1 comes back to the program from Qdoba. Feel free to make copies and send them out to others. Every little bit helps!
Qdoba Vista Nation XC Coupon (click fo view)

Labor Day Practice
On Labor Day (Monday, Sept 2nd) we do not have school. We will, however, still have practice. I am pushing things back to 6 p.m. that evening so that you have time to get back into town if you are leaving over the weekend. We will plan on running our Vista 500 workout that night up on the track as we have the past several Labor Days. This is one of our quality workout efforts the week leading up to the St. Vrain Invitational. Please be in attendance. 

Team Dinner
This weeks TEAM dinner is on Thursday after practice at Scott Robert's house. Check your email this week for further details.
Frosh: Desserts/Water
Sophomores: Pasta/Main
Juniors: Sides/Appetizers
Seniors: Fruits/Salads

Homecoming Week
As you know, we scheduled 2 meets on our calendar the week of Homecoming. Last week, the coaching staff realized the dance was moved to Friday night this year. This has caused us to make an adjustment to our schedule. We have decided to have the entire TEAM compete at the Columbine HS, Dave Sanders Invitational  (we compete in the DI races) the afternoon of the dance. We have pulled out of the Classical Academy meet the morning after Homecoming on Sept 28th. 

The coaching staff realizes this may not be an ideal situation for everyone. In the past, we have enjoyed going to the Columbine meet because we are allowed to run 10 athletes in both varsity and JV along with unlimited runners in the open race. This has always helped us when deciding teams for the Continental League Championship 2 weeks later. However, this year we may have to approach things a little differently.

We are going to do everything we can to send you home as soon as your individual race is over. This means you do not have to stay until the awards ceremony at Columbine. The coaching staff would prefer that every member of the TEAM race this day. However, if you have too many distractions going on this day, or don't feel like you can give your best effort due to Homecoming activities, you will not be penalized for missing the meet. We do not want to take Homecoming away from you and want you to have fun that night. 

There is one area the week of Homecoming where we will all need to make a compromise. The coaches are asking that all athletes be at every practice during Homecoming week and that you are not leaving early for Homecoming activities. This includes the Powder Puff game and practices. We will not schedule any travel days this week in order to make sure you can get to these fun activities, but you may be just a little bit late. 

Fundraising
If you did not turn in your fundraising letters at the time trial please turn them in to Coach Dalby on Monday at practice.

If you are looking for another way to help support our team, Chris Murphree has set up an easy way to support our efforts year round through King Soopers. The King Soopers Fundraiser is an easy $5 fundraiser and can be used every time you buy groceries to help support Mt Vista XC. Here are the details:
King Soopers Gift Card Fundraiser 

Schedule for Aug 26th-Sept 2nd
Mon-MVHS 3:10 (Weights After)
         -Uniform Checkout Day
Tue-MVHS 3:10 (Tempo Intervals)
Wed-Redstone Park 3:20 
Thur-MVHS 3:10 (Weights After)
            TEAM Dinner after practice
Fri-Arapahoe Invitational
Sat-8 a.m. Waterton Canyon (Long Run)
Sun-Optional Run
Mon-MVHS 6 p.m (Vista 500)
          -Labor Day, no school
  

Last week was a very strong week of practice for us. The TEAM got in 2 solid workouts along with balancing the first week of classes. Saturday's run on the Platte River trail was exceptional for us. Many of our younger athletes made it on their first 60 minute long run. I was especially excited to see the progress that our new freshman have made since the beginning of the summer. At the beginning of June many of our young runners were challenged to complete a 30 min run without stopping. Now many of you can make it over a full hour without any trouble. This is because of the time and consistency you put in over the summer. 

The older athletes that completed the Progression run on Saturday ran very strong. We even had a few of the younger athletes give this a try that were up for the challenge. Because of the mental toughness that this type of run requires it can be very challenging, but the TEAM handled it very well. It was great to see so many athletes still working together at the end of the last progression beyond just those runners that have made our varsity in the past. We have 2 weeks to go until we begin racing and right now the team as a whole is better prepared to start the season than we have ever been in the past. 

Keep up the commitment and hard work Vista! Our Season Goals for this year are achievable. 

Team Time Trial and Breakfast
Saturday morning is our annual TEAM XC 2 mile time trial. This is our tune-up race that we run on campus before going into our first real competition. Every member of the TEAM should plan on being in attendance for this event. 

We would also like for all of our parents and families to come out to the time trial as well and join us for breakfast afterwards. This is your first chance to get to know some of the parents and kids on the TEAM that you may not know yet.  

Athletes should meet up on the track by 7 a.m. to start our warm-up. The time trial itself will take place at approx. 7:45. Everyone should bring the following with them to contribute to the team breakfast.

Freshman: Bagels  for 6-8 people
Sophomores: Juice for 6-8 people
Juniors: Fruit for 6-8 people
Seniors: Cream Cheese for 6-8 people
The coaching staff will bring paper plates, cups, etc

Run Colorado Spike Night
Tuesday from 6 to 7:30 is our Spike Night at Run Colorado on I-25 and Arapahoe. All Vista athletes will be given 20% off on all shoes, racing flats, and apparel. This discount extends to anytime anyone on the team needs these things. 

I would like for as many members of the team to be there on Tuesday night as possible. Run Colorado is going to provide pizza for both kids and parents alike. Nike will also be there with some free giveaways. 

If you do not have a pair of good running shoes or racing flats, Tuesday night is a great opportunity to get those things. You can also have a gate analysis done by Run CO to see what type of shoes you may need. If you have been in a pair of shoes now for more than 500 miles it is time for new ones. 

Fundraising Letters
At the parent meeting this week I talked about our Fundraising for the year. Once again we will be sponsoring our 2nd Annual Elementary School XC Race which the TEAM will be running off as a community service project. Athletes will be sending sponsorship letters again this year to help raise funds for the team. Our goal is for each member of the team to try and raise $100 by sending out 10 sponsorship letters. 

Please bring your letters to the Time Trial on Saturday. They should be filled out with addresses to whom you are sending them to, a quick note to that person, and be stamped for postage. Please take the time to fill these out by Saturday so that our fundraising efforts are complete. 

If you would rather make a donation to the program instead of doing the letter campaign this is fine to. Please make checks out to MHVS XC and bring them to the time trial. 

Schedule for August 19th-25th
This week we will be traveling on Monday and Thursday. It's going to be hot this week and I want to do the best we can to provide shade for our athletes so that they are safe. If you are in need of a ride either day please meet in the front hallway of Vista by 3:00. If there are parents that can help transport kids that are in need of a lift we would appreciate the help. Please arrange your ride home to pick you up from our off site locations. 

On Monday we will be meeting at Waterton Canyon parking lot to run the trails in the trees of Chatfield. This is the location closest to us that has adequate tree coverage. Some of our athletes will be doing a longer run this day and will need the shade when running. 

Mon-3:20 Waterton Canyon Lot to run in the shade
                        on the Audubon Center trails. (Long run this week for our older athletes)
Tue-3:05 MVHS (weights after)
           6:00 Run Colorado Spike Night
Wed-3:05 MVHS (Core and power hills after)
Thur-3:15 DeKoevend Park (meet at lot off of
                      University and Arapahoe)
Fri-3:05 MVHS (weights and strides after)
Sat- 2 Mile XC Time Trial @ MVHS 7 a.m.
          Team breakfast after on the track
Sun-Optional Run 

BIG congrats to Connor Weaver for winning the USA Under 19 Triathlon National Championship this past weekend in Milwaukee, Wisconsin at the olympic distance. Connor has been working really hard all summer to compete well at this event and this weekend that hard work paid off with a national championship! 

1st Week of Practice (Make Sure You Are Registered)
Tomorrow starts our first official week of the CHSAA season. Please make sure you are registered through the school to participate and all of your paperwork has been turned in. If you have not registered yet please do so before we meet tomorrow afternoon. If you are not registered yet for the season then you are not eligible to run with us until you do so. 
2013 Online XC Registration (click)

On days we meet at Vista after school come out to the grassy area in front of Vista. This is where we will meet each day unless we tell you otherwise. 

This week also marks the beginning of Saturday practices. We will be meeting most Saturday's we do not race at 8 a.m. at locations either in Highlands Ranch or close by. These practices are open to every member of the TEAM. 

"Going the Extra Mile"
The season officially starts on Monday, but there is still a lot of time to go before our most important races in October and November. It is important that we keep our mileage up right now. For the upperclassman and sophomores on the TEAM that have been "Going the Extra Mile" you will need to coordinate when you can get in your extra mileage each week now that school is starting. I would still like for you to continue getting in your extra 4-10 miles each week. Here are some ways you can do that:

• Run 1 or 2 days each week before school. Call a teammate to join you if you need the extra motivation.
• Run to seminary
• Last year some athletes went out during a morning off period. This is fine, but make sure you have at least 6 hours in-between the time you finish run number one and afternoon practice. 
• Run on Sunday
• Add 1 or 2 miles at practice each day to the runs I assign you 
• Keep these runs EASY and at a conversational pace

Off Site Practices
When you look at the practice schedule for the season you will notice that we meet off site throughout the week. Here's why. If you have trouble arranging a ride please let the coaching staff know. There are 5 coaches on staff and we will be able to transport kids to practice locations after school if they are in need of a ride. We will also be asking parents that are able to transport their kids to the off site locations to help give rides to those on the team that may need a ride. 

Parent Meeting
Our pre-season parent athlete meeting is this Thursday from 6:00-7:00  p.m. Please meet in the Commons at MVHS. We will be going over season info, practice and meet info, team expectations, fund raising, parent volunteer sign-ups, NXN, etc. We would like for all athletes and at least one of your parents to be in attendance for this meeting. 

Elementary School Race
Information for our elementary school race is now posted. Once again this will be tied to our fall fundraiser and we will need the help of every member of the XC TEAM on September 12th to make this a successful event. This year we have asked Run Colorado and Hallucination Sports to come out and time the event electronically. Here is the link to the elementary school race:
2nd Annual MVHS Elementary School XC Race

Gear to Order
You can order MVHS XC gear online from Denver Athletic. The deadline to order is next Sunday. However, if you would like to have your gear before the first meet (Arapahoe Invite) your order will have to be put in tonight (Sunday). 
MVHS XC Gear to Purchase

Run Colorado Spike Night
Once again Run Colorado (I-25 and Arapahoe) will be hosting a TEAM spike night for us this year. This event will be on Tuesday, August 20th from 5:30-7:30 p.m. All athletes on the TEAM will be given 20% off on all running shoes, racing flats, and apparal. Nike is helping sponsor the event and will have some giveaways that night for you. Run Colorado will also be buying pizza for the entire TEAM. 

Most quality running shoes will last up to 500 miles. Once you have put this on them they are typically ready to be replaced. Please make sure you are buying new shoes when it's time in order to ensure you are staying healthy. 

I would like all new athletes on the TEAM to go in and get the gate analysis done this night if you have not already done so. This will help to ensure that you are in the right kind of running shoe for you. The gate analysis is free and will check to see how much support you may or may not need in a shoe. 

Schedule for the Week
This week our quality sessions will be on Wednesday and Saturday. We will also start going back into the weightroom this week. Here's the schedule for official week #1. 

Mon-MVHS 3:05 (Run in the Playground + Strides and Core) 
Tue-MVHS 3:05 (Run + Power Hills and Weights)
Wed-MVHS 3:05 (Tempo Intervals)
Thur-RedStone Park 3:15 (Run + Strides)
            Parent-Athlete Meeting 6-7 p.m. @ MVHS (Commons)
Fri-MVHS 3:05 (Run + Strides/Weights)
Sat-Aspen Grove Panera Bread @ 8 a.m. (Progression Run)
        (Bring $$$ for breakfast after the run)
Sun-Optional Run 

I've posted a couple of things for everyone to look at tonight. 

• The season schedule
• NXN Trip Information

2013 Practice Schedule
When you look at this you will notice that there are several days each week that we travel to run instead of meeting at Vista. Here is why:

• To find shade to run in during the hottest parts of the day. 
• To add variety to training.
• To keep athletes healthy by running on softer surfaces
• To keep athletes safe by not putting 100 kids on the roads everyday to run

Once the final registration information is up-to-date I will put together a team phonebook so that people can help coordinate rides with one another. All off-site locations will be reasonably close, and none are further away than 15-20 minutes.  Most will be within a short bike ride.  Please keep in mind that the practice schedule is subject to change. When it does, I will post information here on the website. 

Here are the season practice and competition schedules:
2013 Practice Schedule (click)
2013 Competition Schedule (click)

Nike Cross Regionals Information
I've posted information about the Nike Cross Regional trip to Phoenix tonight. This includes cost of trip, how you can attend and a tentative itinerary. We currently have enough plane tickets reserved for 14 boys and 14 girls to be on the same flight. Here is that information:
Nike Cross Regionals Info (click)

Week 10 of 10
This week marks the 10th and final week of summer XC training. Over those weeks we have been very committed to both the training program and each other. Here are the goals that were set by the TEAM the first week we started meeting:

                                  TEAM Goals for the 2013 XC Season

What's most important this season isn't whether or not we achieve these goals, but rather did we follow a process that will give us a chance to accomplish these things. As a TEAM, you have done an excellent job this summer working together, running for something bigger than yourself and following the training plan. These are all things that make up the process of achieving our goals. 

When you are not racing, summer off season training can feel like a grind most days. It's hard to stay motivated sometimes, and it can be difficult to get in the work. But we have been consistent all summer long and in a few short weeks things will start paying off when the meets come around. There is still a lot of work ahead and we need to continue to follow the process, but as of week 10 of summer conditioning I feel like the TEAM is ahead of where I thought we would be. You have done an extraordinary job preparing this summer. 

There are a few groups on the TEAM that I think deserve special recognition for their contributions this summer:

• The Girls TEAM: The girls have been on fire this summer! Of all the XC/Track off season programs that I have been around for at Vista it is clear that this group has been the most committed. Everyday you have shown up, gotten in the work and followed the process. Most importantly, you've been doing it together as a TEAM. Keep finding things to run for that are "BIGGER THAN YOURSELF" It's going to pay off for you throughout the fall. 
• Coaches Selle, Cox, Cooke Woolley, Estell, and Sprakfe: I have one favor to ask of everyone this week. Take 15 seconds to thank these 6 coaches for dedicating a big part of their summer to you. These coaches care about you guys more than you know, and love being a part of this TEAM. Thank them for what they do, they are a special group of people! (It also happens that they all love coffee and/or bagels so if you happened to offer up buying them a cup at Einstein's on Thursday they wouldn't turn you down :)
• The Freshman: This has been an awesome group of freshman to work with this summer, and also our biggest! As an incoming runner, it can be very difficult to understand why we run so much in the summer months when we don't have meets until September. In a few short weeks, you are going to see that the time you spent this summer will pay off when your fitness is far beyond where it has ever been before. 

Registration and Physicals
The 1st official day of the 2013 XC season is Monday, August 12th. If you have not registered yet please do so ASAP. The closing date to enroll online is tomorrow (Monday) afternoon according to the athletic office. Please make sure you take the 5 minutes needed to register for the upcoming XC season.

You also need to make sure you have an updated physical form on file with the athletic office in order to participate starting August 12th. If your physical has expired please take care of this ASAP. 

Here is the link and directions for registration:
http://crosscountry.mountainvistaonline.org/reg/info.php?sid=1213

Training and Schedule for August 5th-11th
This week we are going to get in one really solid tempo workout in. That day will be on Wednesday when we meet at Vista. The schedule says otherwise, but I feel like we had such a solid week last week that only one BIG effort this week is needed. If you feel like you need more, pick one other run this week to do a negative split run on it. 

On Friday, we are going to do a long run in Waterton Canyon. For most of you, I'm going to ask that you run further up the canyon than you ever have. For some of our oldest boys, this will mean running all the way to the end of the Canyon and back. If you've never gone all the way to the Waterton Canyon damn, it's a pretty awesome run at the very top. You will like this one a lot! 

Mon-MVHS 7 a.m.
Tue-Redston Park 7 a.m.
Wed-MVHS 7 a.m. (Tempo Workout)
Thur-Dekoevend Park 7 a.m. (Bring $$$ for Einstein Bagels After the Run)
Fri-Waterton Canyon 7 a.m. (Long Run)
Sat-Run on your own or w/ a teammate
Sun-Optional run 

Additional Information Being Posted Later This Week on the Blog

• Schedule/Calendar info for the 2013 season
  
• Link to purchase Vista XC Gear Online
  
• NXN Info

2013 Continental League Championship
This fall, we are hosting the League Championship. In a few weeks we will be asking for help at our athlete-parent meeting in order to make this an awesome race! Here is the preliminary information about this years League Championship.
http://www.vistanationxc.com/2013-continental-league-xc-championships.html

If there are any middle school parents that would be willing to come out and help at the meet with things such as being a course marshal, directing traffic, handing out awards, etc. please contact me at jhdalby@dcsdk12.org.

This past weekend I was asked to speak at a coaches clinic about the development of our TEAM. One of the things I talked about was parent involvement and how important it is to be supported by you guys. After the presentation, a friend and fellow coach made  a very nice compliment about our parents here at Mt. Vista. He said, "there is something different about the parents on your team, I've never had a bad experience with any of them. They are always willing to help and every time they are at a meet there is a certain buzz in the crowd." That compliment speaks volumes about the kind of help our parents give us everyday. 

Next week is the last week of summer conditioning before the official season starts. This has been hands down the most successful summer yet. Lot's of great friendships have been built along with some solid training. Without a doubt more miles have been run this summer by our group than in any summer previous. Without parent support, however, this isn't possible. Car rides before 7 a.m., flipping pancakes, trips to Gunnison, running with Killian (Cooke appreciates it), feeding your kids and helping them to recover and above all supporting the vision the coaches have for our TEAM. Trying to be successful takes a lot of people on the same page and it's more than just the kids and coaches. The parents are every bit as important to the success of our TEAM. As sincerely as I can say it, thanks for all you do for us. I can't wait to see the "Green Army" of parents out at the meets again this season!


Recovering From Your Long Run
We had a great long run today! A few of you even made your first run over 10 miles. We worked really hard this week and it will be important for you to recover over the next few days. Here are some things that can help you to recover and come back stronger from the run.

• 1st, if you ran further than your assigned run today I want you to adjust Saturday's run. For example, if you were supposed to run 70 minutes today and ran for 85 instead (15 minutes longer) make an adjustment to tomorrows run (i.e. if you are supposed to run for 45 minutes tomorrow go 30 instead). I don't mind that you added the extra volume today, but lets make sure we are not getting carried away.
• Keep your run easy on Saturday. If you run on Sunday as well, do the same. Recovery runs are an important part of training as a distance runner. They help to continually build your aerobic fitness, but also help your body to rebuild itself stronger than it was before a hard effort or a long run. 
• Drink lots of water this weekend. It's easy to forget about this on the weekends, but staying hydrated will help you to recover and be ready for the next run. Drink at least 75 oz of water spread throughout the day. For some of you, over 100 oz may be preferred. 
• Eat, eat some more, and then eat again! After runs like today your body is searching for calories to rebuild itself. If you take your nutrition seriously and eat the right kinds of food your body will actually rebuild itself stronger than it was before. If you need some help in this area check out these 2 resources. One is the team nutrition sheet we put together a few years ago. The other is the Feed Zone Cookbook that I shared with you earlier this summer. Both are great resources to help educate yourself on proper nutrition as a distance runners. 

1. An Easy to Follow Nutrition Plan for Distance Runners
2. Feed Zone Cookbook: Fast and Flavorful Food for Athletes

• Go eat some ice cream! That's right, I said ice cream. You have to fuel yourself up with the right kids of foods, but don't avoid treating yourself as well. After running 10 miles today I think you've earned it. Just remember this simple rule of thumb, "all things in moderation." 
• If you are hungry......EAT! This is especially true with endurance athletes. Your body is burning more calories than the average person, so when you get hungry your body is screaming, "I NEED FUEL!" 
• And finally, sleep. The time of day when your body will take all of your stored up nutrients and be the most productive with it is when you are sleeping. To get the total benefit out of a run try sleeping 8-10 hours each night. It's pretty incredible what starts to happen when you are include consistent good nights of sleep as part of your recovery plan. 

Team History and Records Updated
I've spent some time over the past several days updating our TEAM history and records page. One adjustment I made was to expand the top 10 list to a top 15 all-time class list for each grade. I've tried the best I can on this, but realize I've probably made some mistakes. If you catch anything please email me and I will fix it. Here is the link to the page:
TEAM History and Records (click for link)

Tomorrow we are meeting at the East/West Trail Head on top of Grigs/Daniel's Park Road to do our weekly long run. This is a change from the original calendar that said Dear Creek Canyon. Please do not go to the canyon....we won't be there!

The TEAM worked really hard this week so I want to change some things up tomorrow. Instead of heading east on the trail (the way with lots of hills) We are going to go the opposite direction. I am going to have you run to either ThunderRidge HS or Redstone Park. This makes the entire long run downhill! The coaching staff has arranged to have a few of the athletes drop of their cars at either Redstone Park or T-Ridge so that we can drive people back up to the East/West Trail after the run. However, if there are a handful of parents that can help pick up athletes and bring them back to the trail head we would really appreciate it. Just meet in the lot at 7 and we can tell you where to go from there.

Here are the long runs for tomorrow:
General Running Plan- up to 45 minutes staying on the top half of the Playground. IIf you are not ready for 45 minutes yet we will have you take your longest run of the summer so far and add 5 minutes to it. If there is anyone in the General Running group that wants to try and go all the way to TRidge tomorrow on the E/W trail that's fine. The distance will be close to 8 miles.

Intermediate Plan, Green, and Gold Plans-You are running for 70-75 minutes. This gives you 2 options. Either take the E/W trail (going down the Mini-Grind) all the way to T.Ridge (about 8 miles) or stay on the trail and go to Redstone Park (about 10 miles). If you don't think you can make it to Redstone in 75 minutes, but still want to try for a 10 miler, go for it! Just let us know before you leave for the run so that we can make sure that you have a ride back to the E/W lot.