Team Pictures
Team pictures are on Monday, please bring your uniform. If you do not have a uniform you cannot be in the team picture. 
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Dave Sanders Recap
We had another very successful weekend of racing! For the second week in a row, most of our athletes "raced up" a division from where they might normally run. I thought we handled it very well and the results speak for themselves.

• Varsity Girls-2nd, 2 pts away from the win
• Varsity Boys-5th against 3 top 10 ranked teams in the state
• JV Boys-17 pts for the win!
• Open Girls-1st
• Open Boys-2nd to Dakota Ridge's JV team

The League meet is 2 1/2 weeks away, and we are looking poised to accomplish the goals we have set for that meet as a TEAM. Stay focused, and keep our goals in mind as we get closer to the TEAM goal that matters the most for us right now! 

• Dave Sanders Results, Pictures, Videos, Articles, Etc. 

Go to the Doctor If You Get Sick
This is a time of year where many of our athletes tend to get sick. Your best defense to avoid being sick is taking care of your sleep, nutrition, and hydration. With that said, getting sick may be unavoidable, but you do not have to stay sick for long. Continue to take care of the "little things", but the coaches recommend that if you get sick, to get to the Dr. ASAP to help knock out whatever sickness you may come down with. We are approaching the most important races of the season, and we want every member of our 90 person roster to be ready to go in the next few weeks! 

Running Doubles This Week
In your training peaks you will notice that doubles are listed a little differently this week. We are giving athletes the choice how to break up your double runs. For example, if you have 70 minutes of total running on the day broken up between 2 runs, you choose how to break up the runs. This could be 2 runs of 35 mins, 2 runs of 30 and 40 mins, or any combination that works best for you. The important thing is to get in your miles! 

If you are not doubling, but see a double listed, do this. Split the total number of minutes in 1/2 for the day and add 10 mins. For example, if you see 70 mins total on the day, but are only running one run divide 70 in half (35 mins) and add 10 mins (45 mins of total running that day). This will tell you how much you should be running that day. 

Looking Ahead at Leagues, Regionals, State, and NXR
The most important TEAM competition of the entire season is the League meet, which is on Wednesday, October 14th. Every year, it is our TEAM goal to win all 6 races at the Continental League Championships. However, for many of our athletes this may be your last meet of the season. Here are a few things we would like everyone to be aware of:

• Regardless of your position on the TEAM, we would like everyone to train through the state meet. Even if you are not in our varsity 7 by that time. 
• We will take every member of the TEAM to the state meet that continues to train up to that point, even if you are not racing.
• At Regionals, we are allowed to run 9 athletes. Decisions for Regional line-ups will be made after Leagues.
• At state, we are allowed to run 7 athletes. Decisions for State line-ups will be made after the Regional Meet. 
• Nike Cross Regional Line-ups will be made after the League Meet. We currently have 30 athlete tickets reserved for this trip. However, this meet is open to anyone that would like to go. If you would like more info on how to be a part of this trip, even if you are not one of our 30 athletes with a ticket after the League meet, please come talk to Coach Dalby individually. 

Castle View/Sabercat Invitational
When: Saturday, October 3rd

Where: Polson Ranch 5201 Colorado Hwy 67  (Sedalia, CO)

Busses: 2 busses going to and from the meet. Arrive at Vista by 7 a.m. Busses leave at 7:15 a.m. There is no athlete parking at the meet (see below), all athletes should be on the bus to the meet! 

Spikes: You can wear spikes on this course. 

Spectator Parking: All spectator parking will be at Cherokee Ranch at 5036 North Highway 85 (Santa Fe) Cherokee Ranch is just south of Highway 67 on the east side of Highway 85. There will be law enforcement there to direct you in and out of the fields of Cherokee Ranch. Shuttle buses will run back and forth from Cherokee Ranch parking area and the race site at Polson Ranch. There will be no spectator parking at the meet site. Do not park at the post office or along Hwy 67 outside of Polson Ranch as you will be towed.  We are asking for a parking donation at Cherokee Ranch to help the Cherokee Ranch Foundation. Please make sure your parents and spectators arrive early to make it on the shuttle to Polson Ranch.

Teams:  Castle View, Broomfield, Douglas Country, Arrupe Jesuit, Ponderosa, Legend, Standley Lake, Heritage, Thunder Ridge,  Parker Luthern, Air Academy, Mountain Range, TCA, Lyons, Rock Canyon, Longmont, Lewis Palmer, Chaparral, Palmer Ridge, Monarch, Battle Mountain, Alameda, Grandview, Mountain Vista

Schedule: 
•    8:30   AM  Coaches Meeting
•    9:00   AM  Girls Varsity (Run 7, score 5) Chipman, Easton, Eck, Smetanka, Nats,
                  Fitzsimmons, Brown
•    9:45   AM  Boys Varsity (Run 7, score 5) Smith, Fu, Currie, Hart, Zarrin, Mackay,
                 Romine
•    10:20 AM  Girls JV (Unlimited, score 5)
•    11:05 AM  Boys JV (Unlimited, score 5)
•    12:00 PM  Awards

Awards:  Unique awards will be presented at the completion of the final race. Trophies will be given to the top 3 boys and girls varsity teams, and to the top boys and girls reserve squads.  Medals go to the top ten runners in the varsity races and ribbons to places 11 thru 20. Ribbons will be given to the top 20 in both reserve races. 

Schedule for Sept 28th-Oct 4th
Mon- Morning Run MVHS 5:30 a.m.
            Afternoon MVHS 3:10
Tue- Redstone Park 3:20-5:00 p.m.
Wed-Morning Run MVHS 6 a.m.
           Afternoon MVHS 3:10
Thur- Morning Run MVHS 6:30 a.m.
           -Afternoon MVHS 3:10 p.m.
Fri- MVHS 3:10 p.m.
Sat-Castle View, Sabercat Invitational in Sedalia, CO
Sun-Optional Run on your own, or w/ a teammate

Rock Canyon and Woodbridge Recaps
Some really great race performances this past week! Here are the links to all results, articles, videos, pics, etc.

• Rock Canyon Invitational
• Woodbridge XC Classic 

Workouts, Runs, and Doubles This Week
Because people are on different race schedules this week Training Peaks is a little messy. Here are a few things to know.

• We are meeting on Wed, Thur, and Fri this week for our double runs. If you are racing this week only do a double on Wednesday. If you want to do another one it can be done on Saturday, or go out and run easy for 30 mins on Sunday.
• If you are only doing 1 double this week, but not racing, you pick which day to do it.
• If not racing, you are working out on Thursday and Saturday this week. 
• If you are racing, Tuesday is your only workout this week. 
• Your overall volume for the week if not racing should be close to your peak mileage. (i.e. If your highest week of running has been 45 miles a week this season, you should be close to 45 again this week)

Dave Sanders Invitational
When: Friday, September 25th
Where: Clement Park, Littleton
Transportation: Arrive at Vista by 12:45. The bus leaves at 1. All athletes competing should be on the bus to the meet. There is 1 return bus home after the meet. 
Varsity Boys: Gleeson, Lovejoy, O'Sullivan, Dillion, Hellier, Lund, Beal, Rouse, Baade, Hafner
Varsity Girls: Suntken, Walton, Nats, Simmons, Anderson, Soares, Schwartzkopf, Chambers, Hendren 
JV Boys: Cochrane, Geisler, Hansen, Dempsey, Probst, Foster, Schokley, Radman, Schauer, Burgoyne 
JV Girls: No Team
Open Boys: All boys not in the varsity or JV race
Open Girls" All girls not in the varsity race
Course Map (pdf)
Teams Running (doc)
Meet Info (doc)
Official Website (link)

ORDER OF RACES:
3:00  D1 Varsity Boys Run 10, Score 5
3:10  D2 Varsity Girls Run 10, Score 5
3:40  D1 Open Boys “B” Team Run 10, Score 5
3:50  D2 Open Girls Unlimited, Score 5
4:20  D2 Varsity Boys Run 10, Score 5
4:30  D1 Varsity Girls Run 10, Score 5
5:00  D2 Open Boys Unlimited, Score 5
5:10  D1 Open Girls “B” Team Run 10, Score 5
5:40  D1 Open Boys “C” Team Unlimited, Score 5
5:50  D1 Open Girls “C” Team Unlimited, Score 5
6:20  Presentation of Awards

AWARDS:
1st, 2nd, and 3rd place team trophies will be awarded to the varsity divisions. Top 10 varsity individuals in each division will receive medals, and the 11th thru 25th place varsity individuals will receive ribbons.  Top 25 individuals in each open division will receive ribbons.


Schedule for September 21st-27th
Mon-MVHS 3:10
Tue-  P.M. Run MVHS 3:10 p.m.
Wed-Morning run 6 a.m. 
           Redstone Park 3:20 p.m.
Thur- Morning Run MVHS 6:30 a.m.
           -MVHS 3:10 p.m.
Fri- Morning Run 9 a.m. MVHS (if not racing) 
      -Dave Sander Invitational, Clement Park
Sat-MVHS 8 a.m.
Sun-Optional Run on your own, or w/ a teammate

St. Vrain Recap
Without a doubt, Saturday was the best performance for our entire TEAM in Vista Nation history! I am very proud of the way everyone competed, and I hope you are seeing the work you put in over the summer paying off right now in a BIG way! Here are a few things to consider:

• JV Boys: Meet Champions w/ 19 pts and a 51 second pack time. 20 Vista Nation runners placed in the top 30 of the race.
• JV Girls: Meet Champions w/ a perfect 15 pts and a 41 second pack time. 8 Vista Nation runners placed in the top 25 of the race.
• Varsity Boys: Meet Champions w/41 pts  and a 26 second pack time. Team average 16:21, Better team average than the 2012 and 2013 state championship teams at St. Vrain. 
• Varsity Girls: Meet Champions w/ 44 pts. 1st time to win the meet!

This is why we work so hard year round. The reason we run 6 days a week, why we sometimes run twice a day, why we meet on the weekends, and why we sacrifice a large part of our summers to prepare. It's not easy to do what you did as a TEAM on Saturday. If it was, every other team out there would be doing it. How we performed on Saturday is well beyond "average." Instead, it was exceptional. Keep doing the things that make us exceptional as a TEAM and lets continue to work towards our goals. We are in for a great season! 
Mountain Vista Dominates 4A/5A St. Vrain Invite (article)
Race Videos from St. Vrain (link to videos for all races)
Results, Photos, and additional articles (link)

Rock Canyon Invitational 
Where: Rock Canyon High School in Highlands Ranch
When: Saturday, September 19th
Arrival: Be at RCHS by 7:30 a.m. on Saturday. There is no bus to this meet. 
Course Map (pdf)
Invited Teams (doc)
Time Schedule and Line-Ups:
8:00 am - Middle School Boys Race (MRMS is running)
8:30 am - Middle School Girls Race (MRMS is running)
9:00 am - Boys Varsity (Gleeson, Hellier, Dillon, Lovejoy, Beal, Lund, O'Sullivan)
9:30 am - Girls Varsity (Suntken, Soares, Simmons, Anderson, Walton, A.Nats, 
                                               Schwartzkopf)
10:00 am - Boys JV (run unlimited, score 5)
10:30 am - Girls JV (run unlimited, score 5)
11:15 am Awards
              • Plaques for Top 2 Varsity Boys and Girls Teams
              • Awards for Top 15 Varsity Boys and Girls Individuals 
              • Plaque for Top JV Boys and Girls Team
                Awards for Top 10 JV Boys and Girls Individuals 

Homecoming Week
Next week is Homecoming week. Although we want our athletes enjoying the experience of Homecoming there are a few expectations for the week that we want both athletes and parents to be aware of.

• Athletes are expected to be at all practices from start to finish during Homecoming week. 3:10 to 5:00 each day. No missing, or leaving early, there is work to be done! 
• Athletes are expected to be at the Dave Sanders Invitational the Friday of Homecoming Week. We will be done in time to make the football game. 
• We will have practice from 8 a.m. to 9:30 a.m. Saturday morning the week of Homecoming at MVHS. Everyone should be there. 
• The coaching staff would prefer that athletes not play Powder Puff, or Dodgeball, to prevent an unneeded/ridiculous injury (this has happened to us in the past). 
• This is the week where we see more athletes get sick than any other. Usually because sleep patterns have a tendency to change. Stay on top of your sleep this week, and get to bed at a normal hour. 

Schedule for September 14th-20th
Mon-A.M. Run MVHS 5:30 a.m.
          P.M. Practice MVHS 3:10 p.m.
Tue-MVHS 3:10-5 p.m.
Wed-A.M. Run MVHS 6:00 am.
          -P.M. Practice MVHS 3:10 p.m.
Thur-A.M. Run MVHS 6:30 a.m.
           -Rocky Heights 3:20-5 p.m.
Fri- MVHS 3:10-5 p.m.
Sat-Rock Canyon Invitational
Sun-Optional Run on your own, or w/ a teammate

Arapahoe Recap
Excellent job at Arapahoe this week! For the 4th time in 6 years the girls won the frosh/soph race. For the 5th time in 6 years the boys were frosh/soph meet champions! Hard work pays off! Running everyday in the heat, or when conditions are not ideal, is never easy. But the rewards are always great when you put in a consistent effort. Great job on Friday!
Arapahoe Warrior Invitational Results, Articles, and Photos (link)

"Going the Extra Mile"
I was very impressed by the number of our athletes that showed up early last week to get in some "extra miles" in the morning before school. We had at least 8 boys, and 6 girls that showed up to do their morning runs together. Going to bed early, and waking up early, to run before school isn't easy, but the extra dedication can pay off for you in a big way down the road! Here is the schedule for this weeks A.M. runs

• Tuesday: 5:30 a.m.
• Wednesday: 6 a.m.
• Thursday: 6:30 a.m.

Who should be running in the morning? 
Here are my thoughts. Freshman/1st year runners should not run before school. Right now running 6 times a week is plenty. For athletes running 40-45 miles a week, you can do 1 a.m. run a week of 30 mins. You pick which day works best for you, and take Sunday completely off. For our athletes running 50 or more miles a week, 3 morning runs a week of 30 mins easy will do the trick. This will ensure that you always have Sunday off.

St. Vrain Invitational
When: Saturday
Who: All Vista XC Athletes
Where: Lyons HS in Lyons, CO
Bus: 2 busses leaving Visa at 5:45 a.m., show up at school by 5:30 a.m. We would like to have all athletes on the bus back to school
Lunch: Bring $$$ for lunch. We will stop in Boulder after the meet. 
Official Meet Website w/ Time Schedule, Map, Awards Info, Etc. (link)
Varsity Boys: Smith, Fu, Hart, Romine, Currie, Burgoyne, Zarrin, Mackay, Dillon, Gleeson (run 10, score 5)
Varsity Girls: Chipman, Fitzsimmons, Easton, J. Nats, Suntken, Eck, Simmons, Smetanka, A.Nats, Brown (run 10, score 5)
JV Boys: All boys not in the varsity race (run unlimited, score 5)
JV Girls: All girls not in the varsity race (run unlimited, score 5)

Elementary School XC Meet
On Wednesday after practice is our annual Elementary School XC Race. We will need all Vista athletes in attendance after practice to help run the meet off. Every athlete on the team will be given 5 hours of community service. Here is the info on the meet, we are expecting 250 to 300 runners this year.
2015 Elementary School XC Meet (link)

Schedule for the week
Mon-Redstone Park 5-6:30 p.m.
Tue-MVHS 3:10-5p.m.
Wed-MVHS 3:10-5 p.m
         -Elementary School XC Meet 5 p.m. to 7:30 p.m.
Thur-Rocky Heights MS 3:20-5 p.m.
Fri- MVHS 3:10-5 p.m.
Sat-St. Vrain Invitational
Sun-Optional Run on your own, or w/ a teammate. Check Training Peaks to see what your run is.