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Vista Nation Ugly Christmas Sweater Party

12/16/2019

Who: All Vista Nation XC Athletes
What to Wear: Your ugliest holiday sweater
When: Thursday, December 19th 5:30-9 p.m.
Where: Rouse Household (See email for address)
What to Bring

Everyone: $5 cash for pizza
Freshman-Drinks
Sophomores-Sugar cookies to decorate
Juniors-Frosting
Seniors-Candy or sprinkles for cookie decorating

Runners on special diets should bring food suitable for themselves.
Call Teresa Smith with questions: 720-840-6335

December 9th to January 5th

12/9/2019

NXN Recap
The boys represented Mountain Vista well on Saturday at NXN by finishing as the 13th best high school program in the United States this season! Well done, and now go enjoy some much needed time off. You've earned it!

Workout Schedule: December 9th-January 5th
We will not be officially meeting as a group again until we come back from winter break in January. Below is the workout schedule for the next 5 weeks. Here are a few things to keep in mind.

If you have already taken your two weeks off and are ready to start running again go out and run 30 to 60 mins each day. Runs should be nice and easy.
Follow the same plan as you did during the XC season. If you would like to switch plans come talk to Coach Dalby first to discuss.
When we come back in January workouts for our different event groups will be posted: 800/1600 and the 1600/3200 group.
Workout Schedule: Dec 9th-Jan 5th

Pre-Season Track Meeting for Athletes
When: Wednesday, December 11th from 3:00-3:15
Where: Lower 503
What: Cover winter conditioning info for track, spring meet schedule, and time off after XC.

Time Off From Running

Take 2 full weeks off from running. Let your body recuperate after a long season of training and racing. Active rest is fine. You can play basketball, hike, bike, or anything else that you enjoy doing, but not running!
If after two weeks off you do not feel mentally ready to go yet it is okay to take a third week off.
Workouts for December through winter break have been posted above. During this time we will not meet as a team. Plan on running on your own, or call up a friend to get a run in together.
Most days there is a group meeting in the front hallway to run after school and finals. This is optional.

Iron/Ferritin Check-up
If you have not had your ferritin levels checked since the end of XC please do so in the next week or two. My recommendation is to have your ferritin levels checked at a minimum of twice a year: Once after the track season, and once after XC season. If the last time you had your levels checked was before XC, it is time to get them looked at again.

Below is information about the importance of iron/ferritin for distance runners. Please review, and have your iron levels checked ASAP if you have not recently done so. This goes for both boys and girls. Rule of thumb, get your ferritin levels checked at least twice a year by your doctor. A ferritin level of 30 is the minimum number acceptable for adequate performance as a distance runner. I also recommend that every athlete on the team be taking an iron supplement that works for them. Please come talk to me if you have questions.

December 2nd-8th: Nike Cross Nationals

12/1/2019

Schedule: December 2nd-8th
Monday: MVHS 3:10
Tuesday: MVHS 3:10
Wednesday: A.M. Run On Your Own
MVHS 3:10
Thursday: Run in Portland
Friday: NXN Course Preview
Saturday: Nike Cross Nationals: Portland, OR
Sunday: Rest

Nike Cross Nationals Info
Our boys team qualified on to the national meet this past weekend and will be competing in Portland, Oregon on December 7th. Below is the link to the meet information. There will be a free live stream of the race as well from the website:

Nike Cross Nationals Meet Information and Live Stream

Time Off From Running
If NXRSW was your last race of the season it is time for a much needed break from running. I will post more detailed information on next weeks blog/training document, but everyone should plan on taking 2 weeks off from running. A few things to consider:

Take a 2 full weeks off from running. Let your body recuperate after a long season of training and racing.
If you would like to take a 3rd week off, do it! Your track season will not suffer because you took 3 weeks off, and you will feel more refreshed when you return to training for the track season.
Need more time than 3 weeks? Talk to me about it, but nobody should return to training until they are feeling refreshed, mentally ready, and motivated to do so.
Workouts for December through winter break will be posted in the next few weeks. During this time we will not meet as a team. Plan on running on your own, or call up a friend to get a run in together. No intense workouts during this time, just easy running.

For some of you taking time off is a HUGE challenge, but trust me when I say your body will thank you for it when you are running fast in the spring.

Training Calendar for December 2019
Every week a training plan will be posted for you to follow. This will help you to know what your daily workouts are before you come to practice each day along w/ knowing what to run on the weekends if we don't have practice.

Training Calendar for December (link)

Uniform Turn-In
Please turn your uniforms in after Thanksgiving to avoid the $100 uniform fine ($50 for shorts/$50 for top). Uniforms can be turned in at any time to coach Selle's, or Coach Dalby's classrooms.

Vista Nation Team Blog

Vista Nation Ugly Christmas Sweater Party

December 9th to January 5th

December 2nd-8th: Nike Cross Nationals

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