Vista Nation 2-Mile Recap
A really solid start to our season on Friday! The boys and girls both won all 4 races on Friday, which speaks volumes for the amount of work everyone put in over the summer! Consistency is key in our sport. Keep putting in the work, and big things will continue to happen as we work together towards our TEAM goals this season. 

Our first goal is geared towards the League Championships on October 12th during fall break. Every race up to that point is practice. I want to keep encouraging everyone to continue to try different race plans, take chances, make moves, and to have the courage to push hard at different points in the race to test your limits. It is okay to take chances in races! Even if the chances you take don't turn out how you expected it's an excellent way to learn more about yourself as a racer. There is never failure in trying! 

• Vista Nation XC 2-Mile Results, Articles, Etc. (link)

Labor Day Practice
We will have practice on Labor Day (Monday) at 6 p.m. Meet at the Vista track. If you are going out of town for the long weekend please plan accordingly to be back in time for practice. We will be doing our annual Vista 500 workout that evening. 

Team Parent Meeting Presentation
In case you missed the parent meeting, here is the presentation that we went over.
2016 Pre-Season Parent/Athlete Meeting Presentation (link)

Team Communication List on Remind
If you have not signed up for the Vista Nation XC group yet on "Remind" please email coach Dalby so that he can send you the information to be a part of our group text/email list. If you do not sign up for Remind you will miss out on important communications about the team. 
jhdalby@dcsdk12.org 

Training Document for the Week
Please review this weeks training document so that you know what your runs are before coming to practice each day. 
Link to Team Training Document

Schedule for August 28th-September 4th
Mon-Redstone Park 3:20 p.m.
Tue-MVHS 3:10 p.m.
Wed-A.M Run 6 a.m. MVHS
          -MVHS 3:10
Thur-A.M. Run 6:30 a.m. MVHS
            -P.M. MHVS 3:10 p.m.
Fri- Arapahoe Warrior Invitational 
Sat-Aspen Grove Panera 7 a.m.
Sun-Optional run on your own, or day off

Arapahoe Warrior Invitational
When: Friday, September 2nd
Where: DeKoevend Park
Out-of-Class: 1:45 on Friday
Busses: Leaving at 2:00. All athletes on the team will need to be on the bus. Please arrange a ride home w/ your parents or a teammate afterwards, there is no return bus.
Schedule:
4:00 pm - Fresh/Soph Boys Open (unlimited entries, score top 5)
4:20 pm - Fresh/Soph Girls Open (unlimited entries, score top 5)
4:50 pm - Varsity Boys (run 7, score 5)
5:10 pm - Varsity Girls (run 7, score 5)
5:40 pm - Junior/Senior boys (unlimited entries, score 5)
6:00 pm - Junior/Senior girls (unlimited entries, score 5)
7:00 pm - Awards
Line-ups:

• Frosh/Soph Boys (all frosh-soph boys)
• Frosh/Soph Girls (all frosh-soph girls)
• Varsity Boys (TBD)
• Varsity Girls (TBD)
• Jr/Sr boys (all Jr/Sr boys not competing varsity)
• Jr/Sr girls (all Jr/Sr girls not competing varsity)

Awards: Medals for the top 10 in each race. Trophies for the top 2 teams in each race. 
Spectator Information (link)
Results Link on Milesplit (link)

Team Parent Meeting Presentation
In case you missed the parent meeting, here is the presentation that we went over.
2016 Pre-Season Parent/Athlete Meeting Presentation (link)

Team Communication List on Remind
If you have not signed up for the Vista Nation XC group yet on "Remind" please email coach Dalby so that he can send you the information to be a part of our group text/email list. If you do not sign up for Remind you will miss out on important communications about the team. 
jhdalby@dcsdk12.org 

Training Document for the Week
Please review this weeks training document so that you know what your runs are before coming to practice each day. 
Link to Team Training Document

Schedule for August 23rd-29th
Mon-MVHS 3:10 p.m.
Tue-Redstone Park 3:20 p.m.
Wed-A.M Run 6 a.m. MVHS
          -MVHS 3:10
Thur-A.M. Run 6:30 a.m. MVHS
            -P.M. MHVS 3:10 p.m.
Fri-Vista Nation 2-Mile Invitational 4 p.m.
        MVHS
Sat-Writer's Vista Park 7 a.m.
Sun-Optional run on your own, or day off

Vista Nation XC 2-Mile Invitational
When: Friday, August 26th
Where: MVHS XC Course
Arrival: Be at MVHS no later than 4:00 p.m.
Teams: Vista, Rock Canyon, Peak-to-Peak, Palmer Ridge, Niwot, Frontier Academy, Mead, Dakota Ridge, Pine Creek
Schedule: 
5:00                Boys Varsity 2-Mile (score top 5, run 10)                                
5:20                Girls Varsity 2-Mile (score top 5, run 10)
5:40                Boys Junior Varsity (score 5, run unlimited)
6:10                Girls Junior Varsity (score 5, run unlimited)
6:30                Awards
Course Map: vistanationinvitemap.pdf
Awards: The top 10 individuals in each race will receive medals.  Trophies will be given to the top team in each race              

Awesome run to Denver on Friday! We had nearly 40 athletes complete between 10 and 14 miles. That's the largest number we have ever had complete a double digit run to Denver!

Saucony_Flo-50_Training_Blogs/Nick Symmonds 1:42 Training Log
There were a couple of great posts on Milesplit National this week. One is a continuation of Saucony's Flo50 Summer Training Blogs that covers some of the best athlets in the nation, and how they train over ths summer. Of note, Colorado/Grandview HS Brie Oakley has posted an entry. The other post is from U.S. Olympian Nick Symmonds who placed 5th in the Olympic 800 in 2012 running running 1:42. The post is his training leading up to the Olympics:

• Brie Oakley Training Blog 
• Saucony Flo 50 Summer Training Blogs
• Nick Symmonds 1:42 800 Training Log

Registration for Fall XC
Please make sure you are registered for fall XC. The link to registration is below. Athletes that have not been cleared by the athletic office by Monday, August 15th will not be allowed to participate: 
www.vistagoldeneagles.org/page/show/2716332-fall-sports-registration

You will also need to have an updated physical. If your physical becomes more than one year old before the end of October, you will need a new one for the fall season:
assets.ngin.com/attachments/document/0095/4760/Physical-Medical_Forms__1__16-17.pdf

Saturday Runs
Beginning this week we will start to meet again as a TEAM on Saturday mornings for runs. This Saturday we are meeting at DeKoevend Park at the parking lot off University. Afterwards we are heading back to MVHS for course clean-up day. Community service will be provided. 

Ferritin/Iron Levels Checked
If you have not had your ferritin level checked since the end of the track season please do so before the month of August is up. For more information on the importance of iron/ferritin in distance runners, and getting your levels checked, here is a link to last summers blog post on the topic:
http://www.vistanationxc.com/blog/august-3rd-9th-upping-your-iron-intake

New_Running_Shoes/Boulder_Running Company Spike Night
Friday, August 19th 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 for younger runners. Older runners every 2 to 2/12 months depending on how much you are running.  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. 

Pre-Season Athlete/Parent Meeting
Our pre-season meeting is scheduled for Wednesday, August 17th at 6 p.m. at MVHS. We would like for all athletes, and at least one parent to be in attendance at the meeting. Major topics covered:

• NXR Southwest Trip  to Arizona (you can sign up for the trip this night if you are planning on going)
• Schedule for the Season
• Parent Sign Up Help
• Booster Club Info
• King Soopers/Safeway Card Sign-up
• Overview of home meet and Wash Park meet, and where we will need help from parents

Training for the Week
Please take a look at this weeks training document. 
August 8th-14th workouts for groups 1, 2, 3, and 4 (link)

Schedule for August 8th-14th
Mon-MVHS 7 a.m. (Soph, Jrs, Srs: Meet on Track)
           MVHS 3:10 (freshman only: Meet on grass in front of Vista)
Tue-MVHS 3:10 p.m.
Wed-A.M Run 6 a.m. MVHS
          -MVHS 3:10
Thur-A.M. Run 6:30 a.m. MVHS
           -P.M. Rocky Heights 3:20 p.m.
Fri-MVHS 3:10
Sat-Dekoevend Park 7 a.m.
       -XC Course Clean Up at MVHS after run
Sun-Optional run on your own, or day off