Photo courtesy of milesplit.us
Congratulations on a great NXN performance this weekend to the athletes that competed! I've only eyeballed our XC School records, but most of them were destroyed on Saturday. Some of the highlights from the meet were,
http://usa.milesplit.com/meets/107272-nike-cross-regionals-southwest
What's Next for the TEAM?
It's a long road to the top. It's an even longer road to stay there. We have had an exceptional season this year. From our first runner to our last everyone contributed. Now we have some decisions to make. Are we going to stay satisfied with what we have already accomplished and remain content in that? Or, will we set new goals that are more challenging and more difficult to accomplish?
It's taken us a long time for us to get to this point, but the best is still to come. It's going to take a lot of work......MORE THAN WE HAVE DONE IN THE PAST. But I know we are going to get there. New goals are in store for us and we are going to continue to work towards those. For Vista Nation, this is just the start!
Below, I am re-posting a few items I already have over the last few weeks. There are also a few other items that I want to touch base on that will help our TEAM to improve over the course of the next year.
Pre-Season Track Info
Two things that will be different about this winter:
1) Student-Athletes will need to pay $50 for the 3 month off season conditioning program this year. This will be done online later in December.
2) We will start official off season conditioning for track this year on December 3rd. We will also schedule some runs during winter break for the kids to be able to meet and have people to run with. Seniors will be asked to lead some of these practices during finals week and during winter break.
Running before December 3rd
After your 2 weeks off from running start back up again by running 4 to 6 miles a day (30-45 minutes) on your own, 6 to 7 days a week. Things will be more structured starting December 3rd.
Mileage Club T-Shirts for Winter Conditioning
We will do mileage club T-Shirts (just like we did during the summer) again this winter. T-Shirts will be awarded to anyone who runs the following miles between the dates of December 3rd to March 3rd :
200 miles
300 miles
400 miles
500 miles
600 miles
700 miles (this is a new mileage club for those that run between 55-60 miles a week)
I will post and hand out workout logs to people before December 3rd. Anyone that wants to earn a mileage club shirt will need to log their miles during the winter. I am looking into online options to do this instead of pencil and paper.
Time off after XC
Everyone on the team regardless of running varsity, open, or JV should take 2 weeks off from running before returning to consistent training again. If you are ready to start running again before December 3rd go out and do 30 to 45 minutes (4 to 6 miles), 6 to 7 days a week. You are welcome to join us at the NXN practices if you would like so that you have a TEAM to run with.
Individual Goal Setting Meetings
Anyone wishing to sit down with me to plan out goals for the upcoming track season is encouraged to do so. I will be happy to sit down and talk with anyone on the team about track goals, and future XC goals, that you may have. All you need to do is email me or talk to me at practice to set up a time. jhdalby@dcsdk12.org
Vista Nation XC Christmas Party
Mark your calendars for Friday December 21st. This will be the date of our second annual Vista Nation XC Party at Brooke Smetanka's house. Details to come. Thanks a ton Mr. and Mrs Smetanka for hosting again this year!
Schedule for November 19th to December 3rd
No scheduled practice until December 3rd. Off season practice schedules and training plans will be posted in the next 2 weeks, before winter conditioning starts up.
- The Open Race boys took 5th out of 67 teams, beating many of the top varsity teams from around the Southwest Region.
- The boys were 6th and the girls 11th in the Championships Division. This was one of the most competitive NXN Regions in the country this year.
- Abby Suntken broke the freshman school record in 19:13 and Paxton Smith's 16:43 moves him to the #2 freshman all-time at Vista.
- 23 Personal Record times on the Toka Sticks course.
- Andrew Walton and Connor Weaver ran 15:27 and 15:31 both breaking our old school record of 15:48. Karlee Schwartzkopf became the first Vista girl to go under 18 minutes running 17:46 and making the NXN All-Region team by placing 12th.
http://usa.milesplit.com/meets/107272-nike-cross-regionals-southwest
What's Next for the TEAM?
It's a long road to the top. It's an even longer road to stay there. We have had an exceptional season this year. From our first runner to our last everyone contributed. Now we have some decisions to make. Are we going to stay satisfied with what we have already accomplished and remain content in that? Or, will we set new goals that are more challenging and more difficult to accomplish?
It's taken us a long time for us to get to this point, but the best is still to come. It's going to take a lot of work......MORE THAN WE HAVE DONE IN THE PAST. But I know we are going to get there. New goals are in store for us and we are going to continue to work towards those. For Vista Nation, this is just the start!
Below, I am re-posting a few items I already have over the last few weeks. There are also a few other items that I want to touch base on that will help our TEAM to improve over the course of the next year.
- Run Track: Come out for track this spring. Distance running isn't a part time sport, and training year round will help you improve each season. Even if you choose to sprint instead of run distance you will still be miles ahead of where you could be if you choose to take the season off.
- Train as a group this winter: Just like the summer, the off season is irreplaceable. You will come into the spring season ready to reach your full potential if you are in shape come February 25th. If you do this together everyday as a group, instead of as an individual, you will have teammates that push you along and make you a better athlete.
- Set Goals and be Coachable: Sit down with one of the coaches on staff before winter break and let us know what goals you have. Our doors are always open to listen and help you create a plan that will get you where you want to go. Then, trust the plan and advice we give you. Work with us and let yourself be coached.
- Be Consistent: Run everyday this winter and follow the plan. The coaching staff has a well thought out training plan for you that will help you to be your best on the track this spring. Believe in it, follow it, and then reap the rewards come track season!
- Learn Discipline: Training everyday, going the "Extra Mile", keeping on top of sleep, hydration and nutrition, hitting the weight room, and putting in 100% effort everyday takes a lot of discipline. Our sport isn't easy, but when you put in the work and achieve goals it's worth it. With the help of your TEAM be a disciplined athlete this winter/spring and watch what a difference it can make in performance!
- Become Mentally Tough: Discipline + Consistency = Mental Toughness. It's a pretty simple formula.
- Have Fun! This is the most important part. All of the things above are a lot of hard work and even difficult. Anything worth accomplishing always is and if it were easy everyone else would do it. That's why we do things together as a TEAM. You can have a lot of fun working hard and pursuing excellence together. Let's work our butts off this winter and have a lot of fun doing it together!
Pre-Season Track Info
Two things that will be different about this winter:
1) Student-Athletes will need to pay $50 for the 3 month off season conditioning program this year. This will be done online later in December.
2) We will start official off season conditioning for track this year on December 3rd. We will also schedule some runs during winter break for the kids to be able to meet and have people to run with. Seniors will be asked to lead some of these practices during finals week and during winter break.
Running before December 3rd
After your 2 weeks off from running start back up again by running 4 to 6 miles a day (30-45 minutes) on your own, 6 to 7 days a week. Things will be more structured starting December 3rd.
Mileage Club T-Shirts for Winter Conditioning
We will do mileage club T-Shirts (just like we did during the summer) again this winter. T-Shirts will be awarded to anyone who runs the following miles between the dates of December 3rd to March 3rd :
200 miles
300 miles
400 miles
500 miles
600 miles
700 miles (this is a new mileage club for those that run between 55-60 miles a week)
I will post and hand out workout logs to people before December 3rd. Anyone that wants to earn a mileage club shirt will need to log their miles during the winter. I am looking into online options to do this instead of pencil and paper.
Time off after XC
Everyone on the team regardless of running varsity, open, or JV should take 2 weeks off from running before returning to consistent training again. If you are ready to start running again before December 3rd go out and do 30 to 45 minutes (4 to 6 miles), 6 to 7 days a week. You are welcome to join us at the NXN practices if you would like so that you have a TEAM to run with.
Individual Goal Setting Meetings
Anyone wishing to sit down with me to plan out goals for the upcoming track season is encouraged to do so. I will be happy to sit down and talk with anyone on the team about track goals, and future XC goals, that you may have. All you need to do is email me or talk to me at practice to set up a time. jhdalby@dcsdk12.org
Vista Nation XC Christmas Party
Mark your calendars for Friday December 21st. This will be the date of our second annual Vista Nation XC Party at Brooke Smetanka's house. Details to come. Thanks a ton Mr. and Mrs Smetanka for hosting again this year!
Schedule for November 19th to December 3rd
No scheduled practice until December 3rd. Off season practice schedules and training plans will be posted in the next 2 weeks, before winter conditioning starts up.
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