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Vista Nation Team Blog

The purpose of this blog is for the coaching staff to be able to communicate with athletes, parents, and fans about all thing MVHS cross country and track.

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Nov 25th-Dec 1st: NXR Recap

11/25/2013

 
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I'm very proud of our TEAM for running so well this weekend in Arizona at the Nike Cross Regional Meet. In adverse conditions we performed very well. The girls, lead by Molly Reicher's 5th place finish, were 3rd in the Open Race. The girls performance would have placed them 15th in the Championship Race. I don't think any of us felt like the state meet was a great representation of what we were capable of this year, but the girls didn't let that define their season. To finish 14th at state and then come back and run well enough to be 15th in the Region is pretty awesome! We also beat ThunderRidge in the girls race, and ran faster than Rock Canyon did in the championship race. Great job ladies!

The open race boys competition was very competitive this year. There were nearly 800 athletes and over 60 teams that competed. The bulk of these teams were all other teams varsity. Our JV athletes finished 27th in the competition against some of the best teams in the region. 

The boys in the championship race finished 3rd, our best ever finish at NXR SW. In the process the boys also earned an at-large bid into the national championship race 2 weeks from now in Portland. It will be Sunday when we receive word about being accepted into the meet or not. There are 18 teams in the U.S. that will be considered for at-large bids and only 4 will be chosen. I have no idea what will come of this but we beat some very good teams on Saturday including 3 or 4 that have been ranked nationally this season by both Milesplit.com and Dyestat.com. Special recognition goes to Carson Hart for helping to keep the boys dream of an NXR birth alive. Carson was our 6th man on Saturday, but there was a tie for 3rd place between us and Ogden, UT. Ties are broken by the position of the 6th runner and Carson ran 1.5 seconds faster than Ogden's #6. This is definitely a great example of how important every member of the TEAM is! 

Finally, thank you to all of the parents that came down to help chaperone the trip. It was a lot of fun to have you with us this weekend and we appreciate all that you do for our kids! 

Milesplit articles, videos and pictures from NXR SW Regional (link)
Vista Nation Shutterfly pictures (link)


Training Schedule for Nov 25th-Dec 1st
The boys that are still eligible for an NXR at-large birth have decided to continue and train this week in case we get the call to run in Portland. Here is the plan for the week.


Monday: MVHS @ 3:10
30-60 mins easy
Tuesday: MVHS @ 3:10 (Fart-lek on the grass fields at Vista)
15 min warm-up, 2x4 mins tempo, 3x60 sec race pace or faster, 1x4 min tempo (recovery is always a 2 min jog), 10 min cool-down 
Wednesday: Run on your own or w/ a teammate 
easy 45-50 mins
Thursday: Shea Stadium @ 8 a.m (run before the Turkey Day 5K)
45-50 mins easy and strides
35-40 mins easy and strides if running at Footlocker
Friday: MVHS @ 9 a.m. 
60 min run w/ 8-10x1 min pick-ups during the run (full recovery between)
Easy 20-30 mins if running at Footlocker
Saturday: Run on your own or w/ a teammate
40-45 mins easy -or-
Footlocker
Sunday: Rest

Time Off From Running and December Training 
I will post a blog sometime over the Thanksgiving holiday about running in December and what to expect the rest of the winter. Please remember, nothing faster than easy to moderate running during December. 

If you are starting your time off please take 2 weeks away from any type of scheduled running. My advice is to follow one of 2 options after your last race of the season.
Option 1) Take 2 full weeks off from running.
Option 2) Take 1 week off from running, then 1 week of running an easy 15-25 mins every other day.

Don't ignore time off. It is very important that you take the time needed to let your body heal up from a long season of racing. Regardless of where you are at, I want everyone to take some down time and not return to running until you have both physically and mentally recharged. It's a long track season, your body will thank you for resting it over the next few weeks. 

I've included a link to an October blog that I posted that talks in more detail about time-off and winter track. More info will be posted later this week.
http://www.vistanationxc.com/1/post/2013/10/october-14th-20thregionals-and-time-off.html

November 18th-24th: NXR Southwest Final Info

11/18/2013

 
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Schedule for November 18th-24th
Mon-MVHS @ 3:10 p.m.
Tue-MVHS @ 3:10 p.m. 
Wed-Redstone Park @ 3:30 
Thur-Run on your own before leaving for the airport (30-35 mins easy)
Fri-Run at Tempe Town Lake
Sat-NWR Southwest
Sun-Optional Run on your own or with a teammate

Out-of-School
Parents, if you are sending your child on the NXR trip this week please call in the absence. The coaching staff will not be dismissing athletes from school for the trip. 

NXR Info
Website w/ time schedule
Vista Meet Itinerary 

Uniforms
Uniforms will be handed out at practice this week. 

Race Schedule for Saturday
*We will not know which open races we are in until Friday.
**The boys Championship race is at 10:47 on Saturday. 


Saturday November 23
6:30 - 7:30 am Walk Thru, Late Registration 
6:30 - 7:30 am Final Registration Citizens Race   
8:00 am Citizens 5K Race
   
8:20 am Girls Open Race I PINK               
8:35 am Girls Open Race II YELLOW                
8:50 am Girls Open Race III RED               
9:10 am Boys Open Race I ORANGE   
9:25 am Boys Open Race II WHITE   
9:40 am Boys Open Race III BROWN   
9:55 am Boys Open Race IV PURPLE             
10:30 am Line Up Boys Championship Race                
10:35 am National Anthem 
10:40 am Introduction 
10:47 am Boys Championship Race BLACK 
11:15 am Line Up Girls Championship Race 
11:20 am Introduction 
11:27 am Girls Championship Race GREEN 
12:10 pm Awards   
12:45 pm Championship Teams and Individuals Processing for Nationals
Read more: NXN Southwest Regional - Meet Info - Meet Info http://www.runnerspace.com/eprofile.php?event_id=302#ixzz2l0t6UbVo


November 11th-17th: Broomfield Time Trial

11/11/2013

 
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Broomfield Time Trial Info
We are taking a bus to Broomfield on Friday. Athletes are out of class at 1:45 and the bus is leaving at 2:00. The time trial will be held at Broomfield Commons Park at 4:30. The bus will come back to Vista afterwards. Please wear whatever you are comfortable racing in for Friday. 

The purpose of the time trial is to make sure we are race ready for Arizona. This gives us a chance to get in a low key competition after taking 3 weeks off from racing. 

Track and Field Pre-Season Meeting
There will be a pre-season track and field meeting in the team room on Tuesday afternoon at 3:00. Please be in attendance if you are interested in competing in track this spring. 

Schedule for Nov 11th-17th
Mon-MVHS @ 3:10 p.m.
Tue-MVHS @ 3:10 p.m. 
Wed-MVHS @ 3:10 p.m. 
Thur-MVHS @ 3:10 p.m.
Fri-Broomfield 3K Time Trial @ 4:30
Sat-Redstone Park 8:00 a.m. 
Sun-Optional Run on your own or with a teammate

Turkey Day 5K
Here is the info for the Highlands Ranch Turkey Day 5K for those that are interested in participating. 
 http://www.highlandsranchchamber.org/td5k/
Here is the registration form that gives Vista and MRMS athletes and families a discount. Forms need to be turned into Mrs. Sprafke by this Friday in order to receive the discounted price.
MVHS/MRMS Registration Form

November 4th-10th: Uniform Turn-in and Banquet

11/4/2013

 
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Uniform Turn-in
Uniform Turn in for all athletes will be on Tuesday, November 5th. Please meet in the team room (in the gym) to turn in your uniform at 3:00. Fines will be submitted to the office on Tuesday if uniforms are not turned in. The cost of missing uniforms are as follows:
Racing Top: $30
Racing Shorts: $30
Varsity Warm-up Jacket: $55
Varsity Warm-up Bottoms: $45

Broomfield 3K XC Time Trial
On Friday, November 15th we will be running a short 3K XC time trial race with the Broomfield XC team, and a few other teams, in Broomfield. This is to get us ready for the upcoming NXR race to ensure that we are race sharp. The time trial will take place after school in Broomfield next Friday. Details for the event will be posted next weekend. 

Schedule for Nov 4th-10th
Mon-MVHS @ 3:10 p.m.
Tue-MVHS @ 3:10 p.m. 
Wed-MVHS @ 3:10 p.m. 
Thur-DeKoevend Park @ 3:30 p.m. 
Fri-MVHS @ 3:10 p.m
Sat-MVHS @ 8:00 a.m. 
Sun-Optional Run on your own or with a teammate

End of the Season Banquet
Our end-of-season XC Banquet is on November 8, 2013 in the MVHS Commons at 6:30 p.m.  We will be having our traditional potluck, and the coaches will hand out awards, letters and other recognitions.  
Please click on this Sign-up Genius link to sign up to bring something and RSVP.  Since we usually have about 300 people in attendance, we have quite a few slots to fill.  Feel free to sign up for more than one item.   Please read through the sign-up sheet carefully - some of the items have important specifications.  I will monitor the sign-up sheet and make necessary changes as the RSVPs are logged.  You will receive an automatic reminder 2 days before our event.
http://www.signupgenius.com/go/60B0C4EA4AA2CA57-banquet1

Finally, we wil need a crew to come early (6:00) to help with set up.  Please email me if you can help.  We will also need some folks to stay and help with clean-up.  Again, please email me if I can count on you. 
For those who are wondering about a dress code, the kids usually dress up and look sharp!
Please email me if you have any questions.  I look forward to seeing all of you and helping our kids celebrate their successful 2013 XC season.
Thank you,

Kimmy Romine
[email protected] 

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