Vista Nation 3200 Results
Here are the results from Friday. Great start to the season everyone! We are heading in a positive direction.
Vista Nation XC 2-Mile Results 

Morning Runs
Several of the athletes on the team have asked to start meeting in the morning on the days they are doing 2 runs. This will be the schedule we follow for doing morning runs each week. 

• Monday's 5:30 a.m. MVHS
• Wednesday's 6:00 a.m. MVHS
• Thursday's 6:30 a.m. MVHS

These runs will consist mostly of upperclassman that have doubles on their training schedule. However, any sophomore/2nd year runner that wants to do a double instead of a Sunday run is welcome to come and join the team for an early morning recovery run. Freshman/1st year runners should not be at these runs. 

Arapahoe Warrior Invitational
When: Friday at 4:00
Where: DeKoevend Park
Bus: There is a bus to the meet. Athletes are out of class at 1:45, the bus leaves at 2. All athletes are required to ride the bus to the meet. There is no return bus, athletes will need to ride home with parents or a teammate. 
4:00 p.m. Frosh/Soph Boys: All frosh/soph boys are racing
4:05 Frosh/Soph Girls: All frosh/soph girls are racing
4:50 Varsity Boys:  Gleeson, Lovejoy, O'Sullivan, Hellier, Hansen, Weaver, Cochrane
5:20 Varsity Girls: Smetanka, Soares, Schwartzkopf, Hendren
5:55 Jr/Sr Boys Race: All Jr/Sr boys not in the varsity race
6:00 Jr/Sr Girls Race:All Jr/Sr girls not in the varsity race
7:00 Awards (medals for top 10 in each race and plaque for winning team)
Athletes Doing Workout at DeKoevend/Not Racing:

• Boys: Romine, Smith, Fu, Currie, Hart, Burgoyne, 
• Girls: Chipman, Fitzsimmons, Easton, Nats, Suntken

Course Map

Labor Day Practice
There will be practice on Monday night next week at 5 p.m. at MVHS. If you are going out of town for the long weekend, please make arrangements to be back that evening in time for practice. 

Schedule for August 31st-September 6th
Mon-MVHS 3:10-5 p.m.
Tue-Rocky Heights MS 3:20-5p.m.
Wed-MVHS 3:10-5 p.m
Thur-MVHS 3:10-5 p.m. 
Fri- Arapahoe Invitational
Sat-East/West Trail 7 a.m.
Sun-Optional Run on your own, or w/ a teammate. Check Training Peaks to see what your run is. 
Mon-5 p.m. MVHS

Articles of the Week
There was a nice pre-season write up about our boys and girls team, along with athlete interviews, on the Colorado Sports Network this weekend. 

• http://coloradosportsnetwork.com/vista-nation-reign/

The second article of the week is the pre-season top national rankings from the Milesplit National Site. There are some great interviews attached to the rankings about how the top teams and individuals from across  the United States train in preparation for the season. 

• Saucony Flo50 XC Rankings (Team and Individual)

Booster Club Fundraiser
For our fundraiser this year, we are asking that every family join the  Booster Club. There are several options, but we are only looking for the $100 "Golden Eagles" membership. This will help to support our team with the funds needed to run the program. 

The Booster Club apologizes that the online registration is NOT up and running yet.  However we will be collecting membership forms and have the CC scanner at the 2 mile meet on the 28th.  Please see Mindy Thomas or Therese Fitzsimmons during the event.  For any questions please contact Bret Schwartzkopf at bret85@live.com .
 MVHS Booster Club Form (pdf)

Vista Nation 2 Mile Invitational
Who: All MHVS Athletes
What: Our 1st XC Meet of the season against Erie, Palmer Ridge, Palmer High, Skyview Academy, Frontier Academy, and Denver School of Science and Tech. 
When: Friday after school. All members of the team should be back at school and up on the track by 4:15.

• 5:30 Girls Race-Unlimited Entries
• 6:00 Boys Race-Unlimited Entries
• 6:30 Awards

Where: MVHS XC Course
Team Meeting After: After every XC meet we have a meeting with all of the athletes and parents to talk about the meet. Please plan on staying for the post-race meeting after the awards. 
Meet Results and Website
Additional Meet Info (doc)

Old Running Shoes
On Thursday, we will be collecting old running shoes that are still in decent condition to help support a local high school in need. Please bring any old shoes that you would like to donate.  

Schedule for the Week
Mon-MVHS 3:10-5 p.m.
Tue-Redstone Park 3:20-5 p.m.
Wed-MVHS 3:10-5 p.m
Thur-MVHS 3:10-5 p.m. 
Fri-Vista Nation 2 Mile
Sat-Redstone Park 7 a.m.
Sun-Optional Run on your own, or w/ a teammate. Check Training Peaks to see what your run is. 

2015 XC Goals
Here are the goals that the TEAM set back in June. Now that summer running is over these should serve as a great reminder as to what we are working towards this season! 
Boys XC Goals for the 2015 Season (pdf)
Girls XC Goals for the 2015 Season (pdf)

XC Parent Meeting
Who: All MVHS XC Parents (athletes do not need to attend)
What: Team parent Meeting
When: Wednesday, August 19th from 6 to 7 p.m. 
Where: MHVS Auditorium 
Why: This year we will be talking about the following items. We will not be covering the handbook as in years past. 

• Meet the Coaches
• Practice and Meet Schedule
• Fall Break and the League Championships
• Fundraising w/ the New Booster Club and Grocery Card Options
• Out-of-State Trips for both XC and Track
• How Parents Can Help Vista Nation XC 
• Nutrition and Stress Information Related to HS Distance Runners

Registration
http://crosscountry.mountainvistaonline.org/reg/info.php?sid=3351
The registration steps listed from the link above must be completed BEFORE the beginning of practice on Monday.  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.  If you have any questions regarding online registration, please contact Erika Watt @ erika.watt@dcsdk12.org or 303-387-1667.

Team Handbook
The handbook for the 2015 season has been posted. Parents and athletes both should review to be up-to-date on all policies and procedures related to Vista Nation XC. 
2015 Team Handbook (pdf)

Schedule for August 17th-23rd
Mon-MVHS 3:10-5 p.m.
Tue-MVHS 3:10-5 p.m.
Wed-MVHS 3:10-5 p.m
          -Pre-Season Parent Meeting 6 p.m. 
           MVHS Auditorium 
Thur-Redstone Park 3:20-5 p.m. 
Fri-MVHS 3:10-5 p.m. 
Sat-DeKoevend Park 7 a.m.
       -Meet in the lot off of University just past 
         Arapahoe Rd. 
        -Einstein Bagels after, bring $$$ to eat
Sun-Optional Run on your own, or w/ a teammate. Check Training Peaks to see what your run is. 

Individualized Training Calendars in Training Peaks 
As mentioned before, we will be using the Training Peaks website this season in-order to individualize training plans for all athletes on the team. Every other week, your individualized training plan will be updated so that you know what that 14 day block of training will look like for you. 

If you have not set up a Training Peaks account yet please check your email this week for the directions in order to do so. If you did not receive the email please contact me at jhdalby@dcsdk12.org and I will send you the registration information

How Should You be Using Training Peaks?
There are  a few things that we are asking every member of the TEAM to do with Training Peaks. Before coming to practice each day, take a look at your individualized training plan in your Training Peaks calendar for that day. After each run take 30 seconds (literally) to go into your Training Peaks calendar on either your phone, or computer. Type in how far you ran that day, and at what pace.  There are a lot of other options in Training Peaks that you can play around with, and additional information you can add if you choose to do so. However, Selle and I are only asking that you log your daily mileage and pace. The rest is optional. 

Video/Article of the Week: Form-UP!
We have been doing a lot more work before and after practice this summer with a focus on form, core, balance, and strength. But why? I want you to watch Asbel Kiprop of Kenya in the video above, and pay really close attention to his form on the last lap as he runs the 3rd fastest 1500 meters of all time. Look at how his foot lands directly underneath him. Notice how tall he his while running. Also notice the form of the other athletes in the race, and see how efficient they look. 

Want to look this good when you run? We will be talking about this at practice during the week, but all of the "extra stuff" that we do besides running, relates back to this. I will also be taking some videos this week of everyone while you are running at different speeds so that I can play it back for you. This will help you see your form when you run. This will also help you to see some of the things you are doing while running, and how all of the exercises we do can make you faster. 

XC Registration Due By Friday
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.

Boulder Running Company Spike Nite
This Thursday is our Spike Night at Boulder Running Company (Formally Run Colorado) off of I-25 and Arapahoe. This is our opportunity as a team to get fitted for new shoes and racing spikes. 20% off will be given to all MVHS and MRMS athletes that are in need of running shoes or gear. Pizza will also be provided for our team from 6 to 7:30 that night. 

As a rule of thumb, never run more than 500 miles on a pair of shoes. If you are not logging your miles I suggest buying new running shoes about every 2 1/2 to 3 months. Also, this year there will be XC racing flats available with actual spike holes. We will be running several courses this season, where you will want to run with spikes in. 

XC Parent Meeting
Who: All MVHS XC Parents (athletes do not need to attend)
What: Team parent Meeting
When: Wednesday, August 19th from 6 to 7 p.m. 
Where: MHVS Commons or Gym (TBD)
Why: This year we will be talking about the following items. We will not be covering the handbook as in years past. 

• Booster Club Drive/Fundraising 
• King Soopers/Safeway Card Fundraiser 
• Out-of-State Trips for XC and Track 
• Team Polices
• Practice and Meet Schedule
• Helping Your Student-Athlete Manage Stress
• Nutrition Information for Parents as it Relates to HS Distance Runners.
• Update on Home XC Meet
• Parent Helper Sign-ups 

Schedule for August 10th-16th
Mon-MVHS 3:10
Tue-MVHS 3:10
Wed-Red Stone Park 3:10
Thur-MVHS 3:10
-Boulder Running Company Spike Night 
Fri-MVHS 3:10
Sat-Rocky Heights MS 7 a.m.
       -TEAM Breakfast After (Location TBD)
Sun-Optional Run on your own, or w/ a teammate. Check Training Peaks to see what your run is. 

Why You Should Get Your Ferritin Levels Checked
This is my second post about iron issues that I am sending out to the TEAM in the last 3 weeks. It is such an important issue for the families on our TEAM that I want to continue to educate our runners, and parents, on the topic. Every year that I have coached at Vista athletes on the team have become victims of low iron/ferritin levels, essentially ending their seasons. The coaching staff is trying our best to educate you on this issue so that we can ensure that it does not happen again.

This past weekend the Coaching Staff set in on several presentations on the issue at a coaching clinic with some of the best distance coaches from around the country. After leaving the clinic, we are even more convinced on how important it is that every member of the team get their ferritin levels checked at least 2 times a year. If you have not had your levels checked since the end of track, or ever, now is the time to get some blood work done from your medical provider. What you are looking for is a ferritin level of at least 30. 40 to 50 is much better.

Below you will find 2 items attached to help further educate yourself on this issue, and understand why the coaching staff is asking every member of the team to get their ferritin levels checked. Again, you want your ferritin levels to be at a minimum of at least 30 (40-50 is better). Anything lower than this will hinder your ability as an endurance athlete. 

1. A slide show presentation about ferritin levels for distance runners, and why iron is so important. This is from the clinic the coaches were at this weekend. 
2. A letter from a doctor, with references, about ferritin levels for endurance athletes that you can take with you to your medical provider when you get tested. (Doc)

On a much more positive note, 2 former athletes on the team that had low iron/ferritin levels when they were underclassmen became 2 of our greatest success stories! Both athletes, one boy and one girl, had ferritin levels around 5 at one point. Once they had the issue taken care of they went from struggling everyday at practice, and at meets, to finishing in the top 3 at both the state track, or XC meet. Ferritin levels do make a difference! Please read through the presentation, and letter, below to better educate yourself on why these success stories were able to take place. 

Run to Denver on Friday
On Friday we will be doing our annual Denver Breakfast Run! We will be meeting at Centennial Park (Santa Fe and Union) 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 Light Rail from Union Station back to Mineral Station next to Aspen Grove. Here are the details:
10 Mile Run from Centennial Park to REI
Who: Any HS Runner that wants to try, and run 10 miles, including freshman. Some of the older runners may add on once you get to REI. 
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)
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 they need to get their cars. If you can help please email Coach Dalby. 

Cross Country Registration for the Fall
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 August 3rd-9th
Mon-Redstone Park 7 a.m.
Tue-MVHS 7 a.m.
Wed-The Bluffs Regional Park 7 a.m. 
Thur-MVHS 7 a.m. 
Fri-Run to Denver, and Breakfast at Illegal 
       Pete's 
      -Meet at Centennial Park off Union and 
        Santa Fe in Centennial 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.