NXN Details
Transportation: We are flying out on United at 8 a.m. on Thursday. Please arrange your own ride to the airport. You will also need to arrange your own ride home on Sunday.

• For liability reasons, athletes cannot leave the hotel, Nike campus, or race grounds, whether with an adult (even parent/guardian) or not.  Also, the Chaperone and/or Volunteer must always be on the premises with the kids.

NXN Live Feed: The meet will be streamed live here starting at 9:30 a.m. Pacific Time on Saturday ​http://www.runnerspace.com/nxnhttp://www.runnerspace.com/nxn

Post-Season XC/Pre-Season Track Meeting and Returning to Running
There will be a brief meeting about off-season conditioning next Tuesday (Dec 8th) in L527 from 3:00 to 3:15. We would like all XC athletes present at that meeting. 

For those that are ready, and have taken your 2 weeks off from running, we will start meeting again on Monday, December 7th at 3:10 @ MVHS. This runs will be very informal and the coaches will only be there for the start of the run. Official winter conditioning starts up when we return from winter break. 

Time-Off From Running
If you are done running right now you have 2 options for time off. Time off from running is extremely important. Please take your 2 weeks of recovery! This will have you both physically and mentally refreshed before we start conditioning for the track season. If you are running the Thanksgiving Day race, run this week and then start your time off after. Here are your 2 options

• Option 1: Take 2 weeks completely off form running! Don't run, bike, swim, or do anything else. Just rest. All freshman should choose this option, and anyone else that needs a full 2 weeks of recovery.
• Option 2: Take 1 week fully off from running. In the second week run every other day for 20 to 30 mins very easy. This option is for soph's, jr's, and sr's that want to run a little bit on your second week of rest. 

Why Running Track is Important
I am gong to be writing a lot more about this in the next few weeks, but here are my general thoughts. 

• Track makes you a much better XC runner, just like XC makes you a better track athlete.
• If you want to continue to progress as a distance athlete, running both XC and track is important. 
• If you are a multi-sport athlete in the winter and/or spring you have our support! Come talk to me at some point and I will help you create a training plan that will have you ready to progress for next XC season.
• Information about winter track conditioning will be out some time over the Thanksgiving break. 

NXR Uniform Return
If you checked out a Vista Nation XC Club Uniform please wash it and return it to Coach Dalby ASAP. You can either bring it to L527 or to practice this week. 

Schedule for November 30th-December 6th
Mon-MVHS 3:10
Tue- MVHS 3:10 p.m.
Wed- MVHS 6 a.m. for Double
          -Redstone Park 3:20 p.m.
Thur-Run in Portland
Fri- Run NXN Course in Portland
Sat-Nike Cross Nationals
Sun-Optional Run on your own, or w/ a teammate

NXR Southwest Recap
I don't even know where to begin with this. Let's start with we ran exceptionally well as a full TEAM this weekend in Arizona. Lots of great individual performances, but most importantly we represented Vista Nation XC as a school very well. Here are the 4 highlights that stand out the most. 

• Open Girls Race: Top High School Team in the SW region! We placed second to only an all-star team made up of elite Colorado runners not in the championship race. Although my feelings are that an all-star team entry into the open race shouldn't be allowed, it really does not matter all that much. As a TRUE TEAM, you were the best in the SW Region this year! 
• Open Race Boys: Runners-up out of 63 teams! We were only 22 pts back, which in a field of over 500 is almost nothing. We also beat some of the best varsity teams in the  5 state region! 
• Championship Girls: We were without 2 of our consistent top 2 athletes from the season, but still placed in the top 10. This is HUGE! Everyone stepped up their game and still ran as a top 10 team in arguably the toughest region in the United States.
• Championship Boys: Our TEAM was the 1st in Colorado history to win the SW Region! Every place mattered, literally! Ryan Currie, our 6th man, beat out Timponogos #5 to push them back 1 pt which gave us the win! Shayan Zarrin fell 800 in, but fought back from 150th place roughly to finish in the top 60 as our #5. I have never seen 3 teams in the top 3 all within 1 pt of each other. Simply amazing! 

Here are the results, videos, articles, photos, etc from the meet.

• Meet Results, Articles, Videos, Photos, etc from Milesplit
• Dyestat Article  

Time-Off From Running
If you are done running right now you have 2 options for time off. Time off from running is extremely important. Please take your 2 weeks of recovery! This will have you both physically and mentally refreshed before we start conditioning for the track season. If you are running the Thanksgiving Day race, run this week and then start your time off after. Here are your 2 options

• Option 1: Take 2 weeks completely off form running! Don't run, bike, swim, or do anything else. Just rest. All freshman should choose this option, and anyone else that needs a full 2 weeks of recovery.
• Option 2: Take 1 week fully off from running. In the second week run every other day for 20 to 30 mins very easy. This option is for soph's, jr's, and sr's that want to run a little bit on your second week of rest. 

Why Running Track is Important
I am gong to be writing a lot more about this in the next few weeks, but here are my general thoughts. 

• Track makes you a much better XC runner, just like XC makes you a better track athlete.
• If you want to continue to progress as a distance athlete, running both XC and track is important. 
• If you are a multi-sport athlete in the winter and/or spring you have our support! Come talk to me at some point and I will help you create a training plan that will have you ready to progress for next XC season.
• Information about winter track conditioning will be out some time over the Thanksgiving break. 

NXR Uniform Return
If you checked out a Vista Nation XC Club Uniform please wash it and return it to Coach Dalby by Tuesday. You can either bring it to L527 or to practice on Monday/Tuesday.

NXN Portland Info
Information is coming home tomorrow and will need to be filled out, and returned by Tuesday morning at 7:30 a.m. Please bring all paperwork to L527. If your forms are not completed and turned in by this time, you will not be able to compete in Portland. 

Once I have trip information from Nike I will send it out to those headed on the trip. All other information on the meet can be found here.

• ​http://www.runnerspace.com/nxn

​
Schedule for November 23rd-29th
Mon-Redstone Park 3:20 p.m. 
Tue- MVHS 6 a.m. if doubling
         -MVHS 3:10 p.m.
Wed- DeKoevend Park 8 a.m.
Thur-Redstone Park 8 a.m.
Fri- Rocky Heights 8 a.m.
      -Double Run On Your Own or w/ a Teammate
Sat-MVHS 8 a.m. 
Sun-Optional Run on your own, or w/ a teammate

Because of the snow day we will not be meeting for practice today. Get on your Training Peaks App and see how many minutes you have scheduled for the day. For most of you it is between 40-45 minutes of aerobic running. Do plenty of flexibility before and after your run. No strides today. Your best bet is to probably get to a treadmill at the gym for your minutes today, although things might be cleared up enough this afternoon for you to get out. If it's icy, stick with the treadmill. 

We have a few colds going around the team right now, so use the day to get caught up on some much needed rest and recovery. Take care of your nutrition, hydration and sleep and lets use the day to our advantage to make sure we are well rested. And please, lets not have any phantom injuries/broken bones from snow sledding like we had last year!

Tomorrow mornings A.M. run is still scheduled for 6 a.m. at Vista. If the sidewalks are bad we will run inside tomorrow morning through the halls and gym. We also still plan on doing a shorter version of the Oregon workout tomorrow afternoon, but if the track is covered in snow we will improvise a bit.

Stay warm and enjoy your day off of school! 

Nike Cross Southwest Information
Official Meet Information, Videos, Previews, Etc. (link)
Time Schedule for Races (link)
Course Map (link)
Transportation To and From Airport: Please arrange your own ride to and from the airport. DIA is going to be crowded on Friday. My suggestion is to be inside the airport by 4:00 p.m. Our flight leaves at 6:35 p.m. We will meet in the terminal so please check yourself in at the SW ticket counter when you arrive. 
Trip Itinerary (doc)

Schedule for November 16th-22nd
Mon- MVHS 5:30 a.m. if doubling
          -MVHS 3:10 p.m.
Tue- Rocky Heights MS 3:20
Wed- MVHS 6 a.m. if doubling 
          -MVHS 3:10
Thur-MVHS 12 p.m.
          -Leaving for Arizona
Fri-Run in Arizona
Sat-Nike Cross Southwest 
Sun-Optional Run on your own, or w/ a teammate

Uniform Turn-in
All uniforms are due to Coach Selle ASAP. Fines have been issued on for those that have not turned in uniforms. You can drop your uniform off anytime in Selle's classroom, or at practice this week, to have the fine removed. After this week, all fines are final!  

• Shorts $35
• Jersey $35
• Warm-up Top (if issued) $50
• Warm-up Bottom (if issued ($50)

Congratulations on an outstanding performance at the State XC Championships this weekend Vista Nation! The boys won their 4th state title in a row, becoming the first 5A team to do so in state history. The boys team score of 50 was also the 2nd lowest team total in the meets existence. The girls were 4th in one of the tightest team races up front we have ever seen. I am very impressed how everyone rallied together to run so well this weekend. I am also very appreciative of the support our athletes, parents, alumni, and fans gave us down in the Springs on Saturday. It is a pretty special thing to see so  much green in the stands cheering for our runners. It is a lot of fun seeing all of Vista Nation out in full force at the meet! 
State Championships Results, Videos, Pictures, Articles, Etc.

​Uniform Turn-in
All uniforms are due to Coach Selle by Friday. Fines will be issued on Friday for those that have not turned in uniforms. You can drop your uniform off anytime in Selle's classroom, or at practice this week. 

• Shorts $35
• Jersey $35
• Warm-up Top (if issued) $50
• Warm-up Bottom (if issued ($50)

Tomahawk 2-mile
When: Friday, November 13th @ 6:00 p.m.
Who: Everyone who is racing in Arizona at NXR
What: 3200 Track Race w/ other teams going to NXR
Where: Cheyenne Mountain HS Track (Colorado Springs)
Transportation: There is a bus leaving for Cheyenne Mt after school this day, and will return after the race.
​Dinner: Bring money for dinner. We will stop on the way home to eat. 
Meet Information and Flyer (doc)

Banquet Info​
When: Monday, November 9th @ 7:00-9:00 p.m.
Where: MVHS Commons
Who: All Vista Nation XC Athletes and Families
Dress: Athletes usually dress to impress! (Semi-formal)
What to Bring: Please keep on eye on your email 
Please note that the banquet date has been changed from the original date which was later in the week. Because of the Tomahawk 2-Mile we had to change the date. Thank you for being flexible. 

Schedule for November 2nd-8th
Mon- MVHS 3:10 p.m.
Tue- MVHS 8 a.m.
        -If Doubling run O.Y.O.
Wed- MVHS 6:00 a.m. if doubling
            Redstone Park 3:20 p.m.
Thur-MVHS 6:30 a.m. if doubling
            -MVHS  3:10 p.m
Fri-MVHS 3:10
Sat-MVHS 8 a.m.
      -Panera Bread after workout 
Sun-Optional Run on your own, or w/ a teammate