October 14th-20th:Regionals and Time-off

5A Region 5 Information
Please remember that we do expect all competitors and alternates to be at practices during fall break to be ready for regionals. Here is all of the information you need to know.
When: Thursday, September 17th
Where: Monument Valley Park, Colorado Springs
Time Schedule:
       5A Boys: 3:00
         5A Girls: 4:00
         Awards After
Bus: Leaving Vista at noon on Thursday. All athletes and alternates should be on the bus. If you are not competing, but would like to ride the bus to the meet please email me. We will have space for about 15-20 additional athletes. We are only taking one bus so we won't be able to take everyone. 
Boys Line-up: Graf, Hart, Speiker, O'Sullivan, Currie, Weaver, Walton, Smith, Matzke
Alternates: Romine, Romine, W.Hart, Lovejoy, Burgoyne, Grover, Pons
Girls Line-up: Fitzsimmons, Reicher, Newman, Easton, Parker, Goodrum, Soares, Hendren, Suntken
Alternates: Schwartzkopf, McMullan, Haberkorn, Johnson, Nats
Qualifying for State: Top 5 teams and top 15 individuals (all-regional)
Alternate Workout: Alternates should come to the meet prepared to do a workout at Monument Valley Park once we arrive. 
Official Meet Info and Course Map (click for PDF)

"Going the Extra Mile"
If you have been running doubles 1 or 2 days a week this season now is the time to stop. The work has been done getting you ready for the Regional and State meets. Now it's time to focus on getting your legs ready to run fast. Beyond that make sure you are taking care of your sleep, nutrition and hydration needs this week and next. 

Schedule for October 14th-20th
Mon-MVHS 8 a.m. Lite speed workout on the track + weights
Tue-Redstone Park 8 a.m 
Wed-MVHS 8 a.m. (pre-race run)
Thur-5A Region 5 at Monument Valley Park in CO Springs
Fri-Rocky Heights Middle School 8 a.m. (recovery run)
Sat-The Bluffs Regional Park 8 a.m. (short long run)
Sun-Take the day off

Time Off, Winter Running and Track
Once your XC season is over it is time for a break. This is going to mean different things for different people. For some of you your season is over now, for others it may not be over until early December. Here are some general suggestions that I typically make for all athletes once you are ready to return to running again.

• Take 1-2 Weeks off From Running: This is for everyone. Once you are done for the season take a full 1-2 weeks off from running. Do not return until you are feeling physically and mentally ready to return. 1 week off is okay, but I generally find that most athletes need 2. If you have run your last race of the season, but are still training with the team that is fine. However, at some point you will need to stop and take a 1-2 week break. 
• Returning to Running After Time-off: Once your 1-2 weeks off is done, and you are ready to return to running, keep things simple. Go out for a run with your friends and try new routes. My suggestion is to run 6-7 times a week for 30-60 mins a day, easy. Enjoy the runs, no need to crank things up at this point.   
• Winter Off-Season Conditioning: Official winter conditioning will not start until late November/early December. This will leave you with 2 options; the distance running program or the sprinter/jumper program. If you have plans to run distance this spring the off-season will look a lot like the summer did. If you are going to be a sprinter/jumper then you will be working out with Coach O this winter. Coach O has a program set up that will be very specific to your event needs and have you ready for the spring season. 
• Running Track: The majority of our XC team will run track. If you are not participating in another sport this spring then we strongly encourage you to come out for track this year. It doesn't matter if you want to be a sprinter or a distance runner, track will make you a better XC athlete.  In return, Cross Country will also make you a much better track competitor. If you are serious about improving next year in XC and reaching your full potential as an athlete then track is a great option for you. The training looks very similar to XC training for the distance runners and there are lots of opportunities to run different events. Typically our middle and long distance team in the spring will run the 800, 1600, 3200 and/or 4x800. Often times they will drop down to run the 400 and 4x400 as well. Sprinters will mainly focus on the 100, 200, 400, sprint relays and occasionally the 800. 
• Winter Sports and Running: We support any one on the team who is involved in a winter sport. In fact, let me know when you are competing and I will be the first person cheering you on during a basketball game or a wrestling match. If you are participating in a winter sport, but still want to get some running in please come talk to me. I will make some suggestions for you about how you can get in a few runs each week. You are also welcome to come out and run with us anytime during the winter when your practices don't conflict. Please make your winter sport your top priority, but know there is always a place on the TEAM for you to come out and participate when you have time. 
• Spring Sports Other Than Track: Again, if you are in a spring sport such as soccer, baseball, lacrosse, etc we fully support you. If you are interested in being a dual sport athlete we will also work with you. The last thing we would ever do is turn someone away for being involved with more than one sport. Come talk to me after the XC season is over if you are interested in being a dual sport athlete or if you want a plan to get in some runs during your spring sport season. 
• Not doing anything until next XC Season: I do not recommend this option if you are serious about becoming a better distance athlete. Our experience (the coaches) has always been that year round athletes always perform better than those that take months off at a time. Our experience has also been that full time athletes in our program excel in the classroom as a result of staying active. 
• Goal Setting and Individual Training Plans: At anytime after your 1-2 weeks is over you are welcome to come talk to me about your running goals. In fact, I encourage that you do. Once you let me know what your goals are we can discuss how to individualize your training. This offer is also open to athletes that will not be running in the winter or spring. I am happy to put a modified program together for you that will help you stay in shape, but also allow you to focus on your other sport. 
• Winter Training Plans: Specific plans will be available by the start of winter conditioning. If you are going to start running before then keep it at 30-60 mins easy each day. If you want a more detailed plan come see me and I will put one together for you.