Online Registration Link:All middle school and high school cross country/distance athletes wanting to prepare for the upcoming fall cross country season. Incoming 6th graders are also welcome to join our middle school camp.
What: A 9 week summer training program for dedicated cross country runners looking to get ready for the 2023 fall season.
When: Mondays through Fridays from 7:00 a.m. to 8:30 a.m. starting June 5th to August 5th. High school athletes will also have the option to meet on Saturday mornings as a team throughout the summer.
Where: We meet at a variety of locations throughout the Highlands Ranch area to run. Practice locations will be posted each week at www.vistanationxc.com
Additional Information: For more detailed information about our summer XC program please visit the following link on our website.
Time Off From Running: Distance Runners
After your last race of the season it is time for a much needed break from running. Everyone should plan on taking at least 2 weeks off/easy. A few things to consider:
- Take 1 full week off from running. Let your body recuperate after a long season of track training and racing.
- During week 2 of your down time you have 2 options:
- Option 1: Jog easy 20-30 minutes every other day three times during the week (M/W/F or Tue/Thur/Sat. Take Sunday off no mater what.)
- Option 2: Do not run this week at all.
- No organized training at this time. If you want to go for a walk, hike, play basketball, or anything else non-structured, do it! Keep things simple and fun.
- Athletes should wait to return to training in June once they are feeling refreshed, mentally ready, and motivated to do so.
- No intense workouts in June. Just easy running and enjoying running with your teammates. We will return to faster workouts after the 4th of July.
Iron/Ferritin Check-up: Distance Runners
If you have not had your ferritin levels checked since the end of XC please do so before the start of summer running. The Coaches 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 after 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)