RunningLane XC Championship Recap
Great job to everyone that went down to Alabama this past weekend to race. Vista was well represented amongst some of the best runners/teams from around the United States. The boys took 3rd at the meet, and the girls were meet champions! Well done. Lots of cool articles, race videos, pictures, etc. from the meet up on Milesplit. Enjoy!

• Meet Replay, Results, Articles, Interviews, Etc.

Still Racing This Season or Already Taken Your Two Weeks Off?
If anyone from the team still has plans to race again this season we would love to hear from you. Anything the coaches can do to help you out with workouts, planning, race strategy, etc. we will. Just call to let us know what you need! In addition, if you have already taken your two weeks off from running and are ready to get started again please let us know and we can help guide your running for the next few weeks. 

Time Off From Running
If Alabama 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 about December training but everyone should plan on taking off at least 2 weeks 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 the coaches 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 next week. During this time we may meet a few days a week informally as a team. However, most days you should plan on running on your own, or call up a friend to get a run in with.
  
• No intense workouts in December. Just easy running and enjoying what you are doing. We will return to faster workouts sometime in January. 
• ​Info on how to sign up for winter conditioning for track will be up on the blog sometime in December. 

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.​

Iron/Ferritin Check-up
If you have not had your ferritin levels checked since the end of XC please do so before the start of the new year. Our 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 as needed, and have your iron levels checked 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. We also recommend that every athlete on the team be taking an iron supplement that works for them. Please come talk to the coaches if you have questions. 

• The Importance of Iron in Distance Runners (Blog Post)
• Why You Should Get Your Ferritin Levels Checked (Blog Post)
• A letter from a doctor, with references, about ferritin levels for endurance athletes that you can take with you to your medical provider when you get tested. (Doc)
• Are Your Ferritin Levels Up to Speed? Top Coaches Take Tests for Iron Seriously (article)
• Ironing Out the Details: Know the facts about ferritin and iron before deciding to supplement (article)
• Iron Level Upkeep For Runners (article)

Uniform Return
I will set up a date next week for people to swing by school and drop off uniforms. More info to come. 

Schedule for November 23rd-December 6th

• High School Schedule: November 23rd-December 6th (link)

Uniform Return
If you still have a uniform from the season that you checked out please bring it to Coach Dalby in L503 to avoid a fine. Those that are still racing can keep their uniforms until your season is over. 

Schedule for November 9th-15th

• High School Schedule: November 9th-15th (link)

Post Season Options
Below is a list of potential options for non-school related post season meets. This list will be updated as new options present themselves. Please come talk to a coach before making decisions about what races you want to be a part of. The coaches are happy to support you in your post-season racing goals in any way we can.​

• Colorado AAU Regional Meet: November 14th
• Colorado vs Utah Border War (St. George, UT): November 21st
  • Official Meet Information and Website
• Running Lane XC Championship (Huntsville, Alabama): November 21st
  • Official Meet Information and Website
• AAU National XC Championship: December 5th
• HS XC National Invite (Lubbock, TX): December 5th
  • Official Meet Information and Website

Halloween 2-Mile
Please be patient as we organize this. The original host school had to temporarily shut down this week because of COVID concerns. We are working on organizing at a different location for either for Saturday morning. Additional details will be posted here once available. 

• When: Saturday Morning
• Where: TBD (Either Echo Park Stadium in Parker -or- Rampart HS in CO Springs)
• Who: Any Vista athlete wanting to participate.
• Registration: No need to sign-up, just show up on Saturday. The Coaches will get a head count on who is racing at practice this week. 
• Time Schedule: Coming Out Soon
• Teams: Vista, Rampart, Cheyenne Mt. and Air Academy 
• Spectators: As of right now spectators will not be allowed. However, if this changes I will post on the blog and announce at practice. 

Final Surge/Workouts This Week

• Workouts are being posted as the week goes on. Workouts for the week will be updated once we have a better grip on the weather and the date of this weeks 2-Mile race.
• We are still tentatively planning on rolling out some 300s on the track this week, but may have to move this to Wednesday if the track can't be cleared by Tuesday afternoon. 

Schedule for October 26th-November 1st

• High School Schedule: October 26t-November 1st (link)

Post Season Options
Below is a list of potential options for non-school related post season meets. This list will be updated as new options present themselves. Please come talk to a coach before making decisions about what races you want to be a part of. The coaches are happy to support you in your post-season racing goals in any way we can.

• Cheyenne Mountain Halloween Track 2-Mile: TBD October 30th or 31st
• Kokopelli HS Invitational: Friday, November 6th
• Cheyenne Mountain Track 1 mile -or- 5K: November 11th (tentative.) 
• Colorado AAU Regional Meet: November 14th
• Colorado vs Utah Border War (St. George, UT): November 21st
  • Official Meet Information and Website
• Running Lane XC Championship (Huntsville, Alabama): November 21st
  • Official Meet Information and Website
• AAU National XC Championship: December 5th
• HS XC National Invite (Lubbock, TX): December 5th
  • Official Meet Information and Website

Congrats on an awesome state meet finish this weekend Vista! Sorry for the super short blog this week, but know that the coaches are very proud of your efforts and everyone's contributions to the team this weekend. Well done! 

• 2020 State Meet Results, Articles, Videos, Pictures, etc. (link)

Monday at practice we will talk about post season options for everyone interested. The coaches are waiting to come up with a workout plan on Final Surge for the week based on that conversation, but here is this weeks tentative plan:

• Monday: 30-45 minute recovery run + strides
• Tuesday: 60-90 minute Long Run
• Wednesday: 30-45 minute recovery + hill sprints
• Thursday: A.M. Run (plan 3 and 4)/P.M. Workout 
• Friday: A.M. Run (plan 3 and 4)/P.M. Recovery Run + strides
• Saturday: Workout 
• Sunday: 30-45 minute recovery run

Schedule for October 19th-25th

• High School Schedule: October 12th-18th (link)

Post Season Options
Below is a list of potential options for non-school related post season meets. This list will be updated as new options present themselves. Please come talk to a coach before making decisions about what races you want to be a part of. The coaches are happy to support you in your post-season racing goals in any way we can.

• Cheyenne Mountain Halloween Track 2-Mile: TBD October 30th or 31st
• Kokopelli HS Invitational: Friday, November 6th
• 2-Mile 4 REAL: November 11th (tentative)
• Cheyenne Mountain Track 1 mile -or- 5K: November 11th (tentative. 
• Colorado AAU Regional Meet: November 14th
• Colorado vs Utah Boarder War: November 21st 1-hour south of Salt Lake City, UT (tentative). Information to come. Spots available for 14 boy and 14 girls.
• AAU National XC Championship: December 5th

Schedule for October 12th-18th

• High School Schedule: October 12th-18th (link)

State Meet Information
When: Saturday, October 17th
Where: Norris Penrose Event Center/Bear Creek Park in Colorado Springs
Bus: There is a bus going to and from the state meet on Saturday. All athletes and alternates should plan to be on the bus. Unfortunately, we are not able to bring additional athletes down to Colorado Springs with us this year. 

• 1:00 p.m. Departure from MVHS to the state meet course.
• 7:00 p.m. Bus returns to MVHS

Race Time:

• Boys @ 4:00 p.m.
• Girls @ 4:45 p.m.

Course Map: Updated Map 10/14 (link)
Waves: Wave Assignments (link)
Watch live: NFHS Network (link to live stream)
Updated Meet Information (10/14)
Updated Spectator Info (10/14):

• Please see the attached “State XC Site Map”. Spectators must remain in the “Spectator Area” indicated on the “State XC Site Map”. We ask for your assistance in communicating this and ensuring this is adhered to. Spectators are also allowed on the Bear Creek side of the course. Spectators will not be allowed at the start or finish. 
  
• ​For those spectators planning to watch the meet from the allowable areas at Norris Penrose or the Bear Creek side of the course, please see the attached “State XC Site Map” for parking locations. The available parking locations are indicated on the map in the black outlined areas. Parking for these lots is $10. Spectators will need to walk through Norris Penrose to get to Bear Creek Park. Cars that park at Bear Creek Park East will be ticketed/towed. 
  

Updated Spectator Map (10/14):


Post Season Options
Below is a list of potential options for non-school related post season meets. This list will be updated as new options present themselves. Please come talk to a coach before making decisions about what races you want to be a part of. The coaches are happy to support you in your post-season racing goals in any way we can.

• Cheyenne Mountain Halloween Track 2-Mile: TBD October 30th or 31st
• Kokopelli HS Invitational: Friday, November 6th
• 2-Mile 4 REAL: November 11th (tentative)
• Colorado AAU Regional Meet: November 14th
• Colorado vs Utah Boarder War: November 21st 1-hour south of Salt Lake City, UT (tentative). Information to come. Spots available for 14 boy and 14 girls.
• AAU National XC Championship: December 5th

League Meet Results
To start, the coaching staff is very proud of everyone. This has been a crazy season. Between COVID, cohorts, a shortened track season, meets of 100 or less, and not being able to be a "Normal TEAM" you have exceeded all of Vista Nation's expectations. We are very proud of you!

This past week, we swept the Continental League Championship again at the JV, Varsity, and Open Levels for both boys and girls. Here are a few statistics for everyone:

• Total Points scored in 6 races: 107  (less than 18 points a race)
• Open Boys League Champions: 15 points (perfect score!)
• Open Girls League Champions: 15 points (perfect score!)
• Varsity Boys League Champions:21 points(8 runners in the top 13)
• Varsity Girls League Champions:17 points(8 runners in the top 15)
• JV Boys League Champions: 21 points (8 runners in the top 13)
• JV Girls League Champions: 18 points (7 runners in the top 12)

This league championship was special. It was special because we could have given up on the goal that is the most important to us every year, but you decided it was more important than ever. We were shut down back in March until late June, and you had to train in small groups without much coaching. And through whatever adversity presented itself you prevailed. We had success not because we like to put on green uniforms and aerobic monster shirts, but because you have worked hard for nearly 6 months to make the league sweep possible. We are very proud of you! Congrats again on another outstanding Continental League Meet performance. 

• 2020 MHVS Times (link)​

Schedule for September October 5th-11th

• High School Schedule: October 5th-11th (link)

5A Region 2 Championship
When: Friday, October 9th
Where: Clement Park (Littleton)
Course Map: Link to Map (click to view)
No Spectators at Regionals:

• Due to current requirements/guidelines established by Foothills Park & Recreation District (Clement Park) 125 people are allowed on site during this event.
• They have structured the meet to ensure they stay at or slightly below the 125 person limit.
• Between the 72 athletes at the meet and the coaches, trainers, timing crew, course clerks, officials, and other event staff there will be a real challenge keeping the event under the 125 person limit
• Parents, fans, and teammates please stay at home during the regional meet.
• Fans will be allowed on site at Bear Creek Regional Park for the state meet next week.

Mask Requirements: 

• All coaches and athletes MUST wear a mask at all times. Administration is very strict about this and you will be asked to leave the meet if you do not have one on. Runners must wear one when not running. Mask must be worn to the start line and put back on upon completion of the race.

Boys Time Schedule:

• 9:45  Boys Arrival
• 11:00 Wave #1
• 11:02 Wave #2
• 11:04 Wave #3
• 12:00 Awards Ceremony
• 12:30 Boys Teams Clear Clement Park

Girls Time Schedule:

• 12:45  Girls Arrival
• 2:00 Wave #1
• 2:02 Wave #2
• 2:04 Wave #3
• 3:00  Awards Ceremony
• 3:30 Girls Teams Clear Clement Park

Official Meet Info (click to view)
Qualifying for State:

• Top 3 Teams qualify for the state championship
• Top 2 individuals not on a qualifying team also make it to state.
• Top 15 runners at regionals are considered "All-Regional"

Post Season Options
Below is a list of potential options for non-school related post season meets. This list will be updated as new options present themselves. Please come talk to a coach before making decisions about what races you want to be a part of. The coaches are happy to support you in your post-season racing goals in any way we can. 

• Colorado Classic XC Classic on Liberty Bell Course: Sunday, November 1st
• Kokopelli HS Invitational: Friday, November 6th
• 2-Mile 4 REAL: November 11th (tentative)
• Colorado AAU Regional Meet: November 14th
• Colorado vs Utah Boarder War: November 21st 1-hour south of Salt Lake City, UT (tentative). Information to come. Spots available for 14 boy and 14 girls. 
• AAU National XC Championship: December 5th