I hope everyone is enjoying their time away from school right now along with some quality time with your families. Just a couple things to pass along tonight.

Training Over Winter Break
Right now we are in the middle of the toughest time to train of the entire year. It's difficult because we don't have the TEAM to train with everyday. Ask yourself though, "How bad do I want to be at my best? How important are my goals to me? How much do I really want to help the TEAM?" If being at your best and achieving your goals is something you are committed to this year then I encourage you to find an hour each day over break to get out there and run!

I hope you are taking me up on the challenge to get out and run 6 to 7 days a week over winter break. There are always excuses that can be made about not running on any given day, but the athletes that will be at their full potential in April/May will be the ones that follow the training plan now. There are a lot of athletes out there on other teams that are taking advantage of these 2 weeks to make sure they are at their best for the spring. Athletes that will make HUGE improvements in-between the XC and track season. That can be us as well, but we have to get out there and train everyday!

Getting in your base miles now will carry you far into the track season and have you ready to run your best later in the spring. It's amazing what running everyday can do for your confidence as your fitness improves. Watch and see how you start to feel when you commit to running 6 or 7 days a week, even when the rest of the team isn't around. This is where some of your biggest gains as a distance runner can be made. Training everyday, even when no one else is around to push you.

Remember, all mileage schedules are posted (click here to see workout schedules) if you need to know how much to be running each day.

Winter Break Runs as a TEAM:
For those that are in town here are the days we are meeting as a group over break that were posted on the schedule.
Friday, Dec 28th: Redstone Park 10a.m. to 11a.m.
Monday, Dec 31st: Rocky Heights 10 a.m. to 11 a.m.
Wednesday, January 2nd: Waterton Canyon 10 a.m. to 11 a.m.
Friday, January 4th: Redstone Park 10a.m. to 11 a.m.

Follow the appropriate mileage schedule on the other days. Get out and run on your own or with a teammate. The challenge it to run 6 to 7 days each week over break and come back in better shape then when you left.

Winter Conditioning Registration
If you have not registered for winter conditioning yet please do so before we come back. Here is the link the sign-up online:
http://dcsdk12.revtrak.net/tek9.asp?pg=rw_MVHS

In light of the tragic passing of Mt Ridge XC runner Peter Knauert along with the events that took place in Connecticut last week it's important to reflect on what matters most. We run....a lot, and we've gotten pretty good at it. But that's not what matters the most. The people that we love on this team that we get to see everyday are what matter most. We love you and I hope every person on the team knows that you are valued and cared about here. This is more than just a team, it's a family. Not many people get to do what they love the most in the world with the people they love the most everyday, but I am grateful and blessed to be able to do so.
WE LOVE YOU

Schedule for the week of December 17th-23rd
The long run will be moved to Saturday this week. Friday we do a short run w/ each other, have fun, and spend time with each other celebrating some much needed time off from our studies!

Monday-3:10 Vista
Tuesday-12:30 Vista (after finals). Seniors lead practice
Wednesday-12:30-Vista (after finals) Seniors lead practice
Thursday-11:00 Vista (after finals) Seniors lead practice
Friday-4:30 Vista. X-Mas Run.
              Team Party at the Smetanka's after the run
Saturday-Long run on your own or w/ a teammate
Sunday-Optional Run

Just a few logistical things this week to mention.

• Practice will be after school each day at 3:10 this week. Meet in the front hallway.
• Please get registered for winter conditioning before January 7th. Here is the online link to registration: Winter Conditioning Online Registration
• All mileage plans/workouts for the next 3 months are posted: Winter Workouts
• The 2013 competition schedule should be finished by the end of the week.
  

Track Distance Runners Goal Setting Meeting on Thursday
On Thursday at 3:10 all athletes that plan on running with the distance runners this spring should be at practice. Even if you are still taking time off please plan on attending for 15 minutes for a brief meeting. We will talk about goals, training plans/groups, and meet/practice schedules for this winter and spring.

Individuals are still encouraged to sit down and talk with me about your goals for the upcoming track season. I consider this to be the most important piece of communication in the athlete-coach relationship and suggest that everyone find a time to come and talk goals with either me or one of the other coaches in the next 2 weeks.

2013 Winter Mileage Groups
These groups are the coaching staffs best projection of where we think you are at in your running career based on age, ability, and years training. These training groups/plans are not set in stone and are meant to be flexible. If you think you should be in a different mileage group please come talk to us. You can always bump up or down a group if you feel it is best, but come to the coaches first.

If you would like to move up a group we will be happy to listen and collaborate with you. From a coaching perspective, we do not want you moving up anymore than 5 miles a week more on the average than what you were running in the summer.

If I have left your name off of the list please tell me. Many of you are playing other sports this winter/spring and I have left you off for that reason. However, if you plan on playing another sport and running in the off season please come talk with me. I am happy to put a plan together for you so that you can continue to run while playing another sport.

If you ran XC, but have told me you are not running this spring your name is also off the list. However, if you decide to compete this spring please come communicate that with me. I will be happy to suggest a training plan for you.

Finally, if you are still taking your time off that is perfectly okay. When you return, we will start you at week one. Simply adjust the dates in the training plans. You will still be given 13 weeks from the start of your training this winter to earn a mileage shirt.

2013 Suggested Winter Mileage Groups (click for PDF)

Winter Training Plans (click for info)

Congrats to Andrew Walton who won the open race at Nike Cross Nationals this past weekend! Overall, CO and the Southwest Region competed very well in the championship division. The Fort Collins girls finished 8th in the country and the American Fork boys finished 2nd,  just behind Arcadia from California. Here is the link to the results from NXN along with videos from the race.
http://usa.milesplit.com/meets/119684-nike-cross-nationals

Winter conditioning starts this week for those that have taken their 2 weeks off. If you have not taken 14 or 15 days off since your last race without running then you are not ready to return. Please wait until your time off is finished. For those that are ready to go again we will meet at 3:10 this week in the usual spot (front hallway). Practices in December will be generally pretty short consisting of warming-up, running, and stretching post-run again. We will return to the weight room in January. However, anyone wishing to lift on their own 2 or 3 days a week is encouraged to do so.

Winter Workout Logs
Please check the link below for info on winter mileage charts/goals. This is what your training looks like for the next 3 months.
Click here for info on winter workout/mileage logs.