| Mountain Vista Track & Field and Cross Country |
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 Parent Partnership Meeting
When: Monday, August 12th from 6 to 7 p.m. Where: MVHS Auditorium Who: 1 parent from each family should plan on being in attendance. Athletes do not need to come to the meeting. We will post materials for the meeting on next weekends blog so that our parents can come to the meetings with questions. Run-To-Denver on Saturday, August 17th On Saturday, August 17th we will be doing our bi-annual Denver Breakfast Run! Afterwards we will head to Illegal Pete's on the 16th St Mall for breakfast burritos, and then take the Light Rail from downtown back to Mineral Station next to Aspen Grove. Here are the details on the 4 runs to choose from:
When: 6:30 A.M. If you are running from Aspen Grove. 7:00 a.m. if running from Centennial Park. Bag/Gear Transport: You can load your stuff up in Dalby's car and he will transport it down to Denver for you. Where: Centennial Park 4630 S Decatur St Englewood, CO 80110 Directions: 25 mins from MVHS. Go North on Santa Fe. Take a left on Union. The park will be down on your right off of Union Cost: $15 should cover the cost for breakfast and your light rail ticket. Ticket App: Please download the RTD ticket app and purchase your ticket prior to Saturday mornings run. Parent Help: We are looking for 2 to 3 parents to help us out on Saturday the 17th to chaperone at REI/Illegal Pete's and to help drive runner's back from Mineral Station to Centennial Park once we return, if they need to get their cars. If you can help please email Coach Dalby. Guide to Nutrition for High School Runners
Grocery Card Fundraiser This is one of our few fundraisers each season, and how we are able to compensate our assistant coaches every fall. They are not funded by the school district, and the grocery card fundraiser helps us to to make sure they each receive a full stipend for the season. Please see the link below for more information, and contact Therese Fitzsimmons for a card:
MVHS Booster Club The Booster Club is the other way we raise money for our program each season. Below is information on how to register, and a video about how the Booster Club helps our team. Please contact Jeremy and Cherise Anderson if you have questions. Gear Orders for the Fall Gear orders for the fall are now available through Denver Athletic until Sunday, August 11th. Once the site closes you will not be able to order again until the winter. Denver Athletic Website (Store Closes Sunday August 11th) What Gear Should I Order? We would like all athletes, and parents, to have a neon green Vista Nation XC T-Shirt from Denver Athletic. Everything else is optional to order. Here are a few things to know about available gear:
Schedule: August 12th-18th Monday: MVHS 3:10 -Parent Partnership Meeting 6 p.m. @ MVHS Commons. Tuesday: MVHS 3:10 Wednesday: Writer's Vista Park 3:20 p.m. Thursday: MVHS 3:10 Friday: MVHS 3:10 Saturday: Run to Denver 7 a.m. Sunday: Rest Day Training Calendar for August 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 when you are out of town during the summer. Vista Guide to Rhythm and Tempo Running
 Guide to Nutrition for High School Runners
Fall XC Registration Fall registration is OPEN and closes on August 5th. PLEASE PLAN AHEAD! All steps below must be completed to be cleared by August 12th. Parent Partnership Meeting When: Monday, August 12th from 6 to 7 p.m. Where: MVHS Auditorium Who: 1 parent from each family should plan on being in attendance. Athletes do not need to come to the meeting. We will post materials for the meeting on next weekends blog so that our parents can come to the meetings with questions. Grocery Card Fundraiser This is one of our few fundraisers each season, and how we are able to compensate our assistant coaches every fall. They are not funded by the school district, and the grocery card fundraiser helps us to to make sure they each receive a full stipend for the season. Please see the link below for more information, and contact Therese Fitzsimmons for a card:
MVHS Booster Club The Booster Club is the other way we raise money for our program each season. Below is information on how to register, and a video about how the Booster Club helps our team. Please contact Jeremy and Cherise Anderson if you have questions. Gear Orders for the Fall Gear orders for the fall are now available through Denver Athletic until Sunday, August 11th. Once the site closes you will not be able to order again until the winter. Denver Athletic Website (Store Closes Sunday August 11th) What Gear Should I Order? We would like all athletes, and parents, to have a neon green Vista Nation XC T-Shirt from Denver Athletic. Everything else is optional to order. Here are a few things to know about available gear:
Runner's Roost Lone Tree Spike Night When: Friday @ 5:30 p.m.-7 p.m. Where: Runner's Roost Lone Tree (9994 Commons St, STE 230) Details: Spike Night Flyer (pdf) Discounts: 15% off all shoes and racing flats/spikes for Vista athletes, personalized shoe fitting, and free food and beverage. Run-To-Denver on Saturday, August 17th On Saturday, August 17th we will be doing our bi-annual Denver Breakfast Run! Afterwards we will head to Illegal Pete's on the 16th St Mall for breakfast burritos, and then take the Light Rail from downtown back to Mineral Station next to Aspen Grove. Here are the details on the 4 runs to choose from:
When: 6:30 A.M. If you are running from Aspen Grove. 7:00 a.m. if running from Centennial Park. Bag/Gear Transport: You can load your stuff up in Dalby's car and he will transport it down to Denver for you. Where: Centennial Park 4630 S Decatur St Englewood, CO 80110 Directions: 25 mins from MVHS. Go North on Santa Fe. Take a left on Union. The park will be down on your right off of Union Cost: $15 should cover the cost for breakfast and your light rail ticket. Ticket App: Please download the RTD ticket app and purchase your ticket prior to Saturday mornings run. Parent Help: We are looking for 2 to 3 parents to help us out on Saturday the 17th to chaperone at REI/Illegal Pete's and to help drive runner's back from Mineral Station to Centennial Park once we return, if they need to get their cars. If you can help please email Coach Dalby. NXRSW Trip Information Below is all of the information you need to know about this years trip to Arizona. Please book flights ASAP if you plan on going! The TEAM flight is currently around $250 round trip. Information on the team flights can be found in the information posted.
Schedule: August 5th-11th Monday: MVHS 3:10 (meet on grassy area in front of Vista) Tuesday: MVHS 3:10 Wednesday:MVHS 3:10 Thursday: MVHS 3:10 Friday: MVHS 3:10 -Runner's Roost Spike Night: 5:30 to 7 p.m. Saturday: Redstone Park 7:00 a.m. Sunday: On Your Own, or call a teammate (see training calendar for details) Training Calendar for August 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 when you are out of town during the summer. Vista Guide to Rhythm and Tempo Running
 Fall XC Registration
Fall registration is OPEN and closes on August 2nd. PLEASE PLAN AHEAD! All steps below must be completed to be cleared by August 12th. Simple Guide to Nutrition for High School Runners
Schedule for July 29th-August 4th Monday: East/West Trail 7 a.m. Tuesday: MVHS 7 a.m. Wednesday: DeKoevend Park 7 a.m. Thursday: MVHS 7 a.m. Friday: Writer's Vista 7 a.m. Saturday: Aspen Grove Panera Bread Sunday: Rest Day Training Calendar for July 29th-August 4th 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 when you are out of town during the summer. NXRSW Trip Information Below is all of the information you need to know about this years trip to Arizona. Please book flights ASAP if you plan on going! The TEAM flight is currently around $250 round trip. Information on the team flights can be found in the information posted.
 Schedule: July 22nd-28th
Monday: Waterton Canyon 7 a.m. Tuesday: MVHS 7 a.m. Wednesday: Redstone Park 7 a.m. Thursday: MVHS 7 a.m. Friday: MVHS 7 a.m. (Senior Lead Practice) Saturday: On Your Own or call a teammate Sunday: On Your Own, call a teammate, or rest day. Team Burger Night When: Wednesday Night at 5 p.m. Where: Leah and Turner Christians Home (address emailed later this week) -The Christians live in Castle Rock Who: All members of the TEAM! Food: Burgers and toppings will be provided. What to Bring: Please bring a side dish, chips, or a salad with you. And a lawn chair!!! Heritage HS Eagles 5K When: Saturday, July 27th Where: Heritage HS Liberty Bell Course Who: Anyone wanting to run a race this summer to test out their current fitness. Have fun, and don't worry about the time. We haven't done a lot of fast 5K training yet. Meet Info and Registration (link) Training Calendar for July 22nd-28th 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 when you are out of town during the summer. NXRSW Trip Information Below is all of the information you need to know about this years trip to Arizona. Please book flights ASAP if you plan on going! The TEAM flight is currently around $250 round trip. Information on the team flights can be found in the information posted.
 Schedule for July 15th-21st Monday: East/West Trail-Grigs Rd Lot 7 a.m. Tuesday: MVHS 7 a.m. Wednesday: Writer's Vista 7 a.m. Thursday: MVHS 7 a.m. Friday: Golden Gate Canyon Camping Trip Run -or- Redstone Park 7 a.m. Saturday: On Your Own or call a teammate Sunday: Rest Day Team Camping Trip Info & Registration
What: 10th Annual Vista Nation XC High Altitude Camping Trip Who: Any member of Vista Nation XC who has registered for summer conditioning, and has also been a consistent member of our mourning workouts. When: July 18th-19th Where: Golden Gate Canyon State Park (1 hour from MVHS) Cost: $20 to cover the cost of food and camping on the trip. Athletes are responsible for paying their own way into the park if you are driving (carpool and chip in!). Parent drivers are encouraged. Campsite: Rifleman Phillips Group Campground Arrival: 3 p.m. on July 18th Leaving: Between 10 and 11 a.m. on July 19th Tents: Athletes are responsible for either bringing their own tent, or making arrangements with another teammate to stay in their tent. Campsites: We have separate camping areas for the boys team and the girls team. Transportation: Parents can drop athletes off at Rifleman Phillips Campground, or you can carpool up to Golden Gate Canyon. Athletes that drive will not be allowed to leave the park in their cars until after checkout time on Friday. Registration: Please fill out the registration link above by Sunday, July 14th. Parent Help: If any of our parents would like to come up and camp we would love to have you join us! Please email coach Dalby at jhdalby@dcsdk12.org. Our biggest need is helping Selle and Dalby w/ dinner and breakfast during the trip. NXRSW Trip Information Below is all of the information you need to know about this years trip to Arizona. Please book flights ASAP if you plan on going! The TEAM flight is currently around $250 round trip. Information on the team flights can be found in the information posted.
Heritage HS Eagles 5K When: Saturday, July 27th Where: Heritage HS Liberty Bell Course Who: Anyone wanting to run a race this summer to test out their current fitness. Have fun, and don't worry about the time. We haven't done a lot of fast 5K training yet. Meet Info and Registration (link) Training Calendar for July 15th-21st 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 when you are out of town during the summer. The Importance of Iron Level Upkeep For Distance Runners Every season there is one issue that we see time and time again with our runners that impacts them regardless of age, sex, or amount of training they are doing. That issue is anemia, or being iron deficient. If not careful, this is something that can compromise an athletes XC season very quickly. Our goal is to educate every family about the importance of iron and how it can enhance an athletes performance when taken seriously. Start Here: Please begin by looking at this simple slide show presentation we have put together with the help of our good friend Coach Jesse Griffin (Lee's Summit West HS, MO) for families to look at. This should inform you as to why the coaching staff talks about iron/ferritin levels so often, and how you can successfully make sure your iron levels are sufficient.
Educating yourself on these issues is very important. Here are a few things every family should be thinking about in regards to iron/ferritin levels:
I have included several articles below about this very important issue to help you educate yourself on the matter. Please feel free to talk to the coaches if you have additionalquestion. Talking to Your DoctorIn the coaching staff's experience some doctors are hesitant to test for ferritin levels because they do not fully understand the critical role ferritin plays in endurance athletics. Below is a letter from Dr. Kim Colter (Washington, MO) w/ references, about ferritin levels for endurance athletes that you can take with you to your medical provider when you ask to get tested. Please take this letter with you so that your doctor fully understands why it is you are asking to have your ferritin levels checked.    Team Camping Trip Info & Registration
What: 10th Annual Vista Nation XC High Altitude Camping Trip Who: Any member of Vista Nation XC who has registered for summer conditioning, and has also been a consistent member of our mourning workouts. When: July 18th-19th Where: Golden Gate Canyon State Park (1 hour from MVHS) Cost: $20 to cover the cost of food and camping on the trip. Athletes are responsible for paying their own way into the park if you are driving (carpool and chip in!). Parent drivers are encouraged. Campsite: Rifleman Phillips Group Campground Arrival: 3 p.m. on July 18th Leaving: Between 10 and 11 a.m. on July 19th Tents: Athletes are responsible for either bringing their own tent, or making arrangements with another teammate to stay in their tent. Campsites: We have separate camping areas for the boys team and the girls team. Transportation: Parents can drop athletes off at Rifleman Phillips Campground, or you can carpool up to Golden Gate Canyon. Athletes that drive will not be allowed to leave the park in their cars until after checkout time on Friday. Registration: Please fill out the registration link above by Sunday, July 14th. Parent Help: If any of our parents would like to come up and camp we would love to have you join us! Please email coach Dalby at jhdalby@dcsdk12.org. Our biggest need is helping Selle and Dalby w/ dinner and breakfast during the trip. NXRSW Trip Information Below is all of the information you need to know about this years trip to Arizona. Please book flights ASAP if you plan on going! The TEAM flight is currently around $250 round trip. Information on the team flights can be found in the information posted. Training Calendar for July 1st-7th 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 when you are out of town during the summer. Schedule: July 8th-14th Monday: Redstone Park (duck pond) 7 a.m. Tuesday: MVHS 7 a.m. Wednesday: DeKoevend Park 7 a.m. (Univ. and Arapahoe Lot) -Einstein Bagels on Arapahoe After (Bring $$) Thursday: MVHS 7 a.m. Friday: Waterton Canyon 7 a.m. Saturday: On Your Own or call a teammate to run Sunday: On Your Own or call a teammate to run Team Carpool Information JoAnn Davis (Ava, 10th) and Lynn Urban (Luke, 10th) have volunteered to co-head the Carpool group. They will be compiling and distributing the list to those interested in sharing rides to practices, meets and other team activities. Carpoolers are not obligated to drive a certain number of runners, or be involved in a specific way. It is simply a way to connect parents who could use a hand. The fall season can be really hectic if you don't have a plan for rides, especially if you are new to the team and/or work traditional hours. You can add your name later if you're not sure. Thanks to JoAnn and Lynn for taking on this important role, and thanks to Michelle Baade for coordinating last year's first-ever Carpool. Please contact them with any questions, or to add your name to the list: JoAnn Davis: sldavis34@msn.com (303-519-2485) Lynn Urban: servanturban@gmail.com (303-263-3773)  Team Camping Trip
When: July 18th-19th Where: Golden Gate Canyon State Park Who: All high school runners on the team who have been consistently running this summer. Cost: $25 per athlete Additional information about the trip will be posted on Monday along with the link to registration. Schedule: July 1st-7th Monday: Writer's Vista Park(1900 W. Mineral Ave.) 7 a.m. Tuesday: MVHS 7 a.m. Wednesday: The Bluffs Regional Park 7 a.m. Thursday: 4th of July (run on your own) Friday: MVHS 7 a.m. Saturday: Hildebrand Ranch 7 a.m. Sunday: On Your Own or call a teammate to run Training Calendar for July 1st-7th 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 when you are out of town during the summer.  Schedule for June 23rd-30th Monday: DeKoevend Park 7 a.m. Tuesday: MVHS 7 a.m. Wednesday: Redstone Park 7 a.m. Thursday: MVHS 7 a.m. Friday: East/West Trail Lot 7 a.m. Saturday: On Your Own or call a teammate Sunday: On Your Own or call a teammate to run Training Calendar for June 24th-30th 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 when you are out of town during the summer. The Importance of Iron Level Upkeep For Distance Runners Every season there is one issue that we see time and time again with our runners that impacts them regardless of age, sex, or amount of training they are doing. That issue is anemia, or being iron deficient. If not careful, this is something that can compromise an athletes XC season very quickly. Our goal is to educate every family about the importance of iron and how it can enhance an athletes performance when taken seriously. Start Here: Please begin by looking at this simple slide show presentation we have put together with the help of our good friend Coach Jesse Griffin (Lee's Summit West HS, MO) for families to look at. This should inform you as to why the coaching staff talks about iron/ferritin levels so often, and how you can successfully make sure your iron levels are sufficient.
Educating yourself on these issues is very important. Here are a few things every family should be thinking about in regards to iron/ferritin levels:
I have included several articles below about this very important issue to help you educate yourself on the matter. Please feel free to talk to the coaches if you have additional question.
Talking to Your Doctor In the coaching staff's experience some doctors are hesitant to test for ferritin levels because they do not fully understand the critical role ferritin plays in endurance athletics. Below is a letter from Dr. Kim Colter (Washington, MO) w/ references, about ferritin levels for endurance athletes that you can take with you to your medical provider when you ask to get tested. Please take this letter with you so that your doctor fully understands why it is you are asking to have your ferritin levels checked.   Parent Meet and Greet
What: This is a chance for all of our parents to get together, have fun, and socialize during the summer. When: Friday, June 21st at 6:30 p.m. Where: The O'Sullivan Household 1117 Southbury Court Highlands Ranch, CO 80129 Food: Appetizers and deserts Who: All Vista Parents Veteran and New (no kids please, this is just for the adults to get to know one another. Parent Contacts: Teresa Smith (720-840-6335) and Kelly O'Sullivan (720-670-6032). Summer Running for New Vista Families Please take a look at the following post from some of our veteran Vista Nation families to help the new parents on our team out w/ all thing Mountain Vista HS XC. Schedule for June 17th-23rd Monday: MVHS 7 a.m. Tuesday: MVHS 7 a.m. -Boys Goal Setting BBQ 5 p.m. Wednesday: Aspen Grove Panera Bread 7 a.m. Thursday: MVHS 7 a.m. -Girls Goal Setting BBQ 5 p.m. Friday: Bluffs Regional Park 7 a.m. Saturday: On your own or call a teammate to run Sunday: On Your Own or call a teammate to run Goal Setting BBQ's Our goal setting BBQ's are on Tuesday and Thursday this week. Both goal setting meetings are for all high school members of the TEAM including the incoming freshman.
The goal setting meetings are for every member of the TEAM to attend that can make it, and something I consider to be the most important TEAM meeting of the entire year. It sets a purpose for our training this summer, and allows us to set a focus for the season.
Training Calendar for June 17th-23rd 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 when you are out of town during the summer.
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Coach Jonathan DalbyHead XC and Track Coach at Mountain Vista HS. Archives
October 2019
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Photo used under Creative Commons from dsearls
