Iron/Ferritin Check-up
If you have not had your ferritin levels checked since the end of XC please do so in the next week or two. My 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, and have your iron levels checked ASAP 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. I also recommend that every athlete on the team be taking an iron supplement that works for them. Please come talk to me 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)
  

​BBQ Run 
When: Saturday
Where: Dalby's House
Parent Help: If there are 1 or 2 parents that would like to help on Saturday we could definitley use an extra hand! 
What to Bring

• Folding Chairs 

Food: Pulled pork, BBQ Chicken, Smoked Beans, and Mac and Cheese will be provided

Should I run on Sunday? 
If you are considering running on Sunday's and missed last weeks blog post here it is again.

• Should I Run on Sunday?

Schedule for January 29th-February 4th
Monday-Writer's Vista 3:20
Tuesday- MVHS 3:10
Wednesday- Morning Run 6 a.m.
                          -MVHS 3:10
Thursday- Morning Run 6:30 a.m.
                 -MVHS 3:10 p.m.            
Friday- Rocky Heights MS 3:20
Saturday- BBQ Long Run from Dalby's 9 a.m.
Sunday-On Your Own -or- REST

Training Schedules
Please take look at the attached training schedules prior to coming to practice, and to see what your runs are on the weekends. If you ever have to miss a run during the winter it will be posted for you here.

• Training Schedule Jan 22nd-Feb 4th

Should I Run On Sunday?
I am going to tackle this question best I can since it has come up in conversation a lot lately with different athletes on the TEAM. I will do my best to give you both the short version and the long version. 

Should I Run On Sunday?: The Short Version
It is 100% up to you! Sunday is a time to get away from organized running where we don't meet as a team. However, if you feel like running on Sunday will help you to improve then go for it. The opposite is also true. If you need a physical or mental break on Sunday then take it off. 

Should I Run on Sunday?: The Long Version
Here are a few things to think about if trying to decide if running on Sunday is for you. 

• Aids in recovery. Running easy on Sunday can actually make you feel better on Monday if you keep it easy.
• Continuing to build your aerobic base by getting in another run each week. More "money in the bank."
• When done intelligently running 7 days a week can help you make big gains as a distance runner.
• Most college programs run 7 days a week. If you are someone who wants to run at the next level this could help you to be better prepared for the demands of running in college. 
• Running easy on Sunday might be mentally good for you. 
• We raced on Saturday, and need to keep our volume up so we don't peak too soon.
• You prefer running on Sunday to doing more doubles.  Or are having trouble getting enough sleep to effectively do the doubles. 

Here are a few reasons as to why you might not want to run on Sunday. 

• You might need 1 day of rest each week from the mental and physical demands of running. 
•  If you are injury prone running on Sunday might not be for you. 
• Freshman do not need to run on Sunday, or do doubles. Concentrate instead on staying consistent by running 6 days a week.  
• For religious reasons. No one on the team should ever run on Sunday if it is something that will compromise your faith. 
• You might enjoy adding 1 or 2 extra doubles during the week during the morning instead of running on Sunday. 

For some of you a combination of both Sunday's on and off might work. It could look something like this.

• Take every other Sunday off
• Take one Sunday off every 21 days. 

In the end, this is really up to you. There are strong arguments for both sides. It really comes down to what's best for you as an individual. 

If you are not someone who does not already run on Sunday, but are considering it, come talk with me. I'll be happy to help you with the decision. 

Training Schedules
Please take look at the attached training schedules prior to coming to practice, and to see what your runs are on the weekends. If you ever have to miss a run during the winter it will be posted for you here.

• Training Schedule Jan 22nd-Feb 4th

Schedule for January 22nd-28th
Monday-MVHS 3:10
Tuesday- MVHS 3:10
Wednesday- Morning Run 6 a.m.
                          -MVHS 3:10
Thursday- Morning Run 6:30 a.m.
                   -MVHS 3:10
Friday- MVHS 3:10 
Saturday- Waterton Canyon 8 a.m.
                   -Tamale Kitchen for Breakfast
Sunday-On Your Own -or- REST

Time to get started again! Beginning this week we will be meeting on the days we have school. Please take a look at the informational items below to know what is ahead for week #1. 

Winter Track Registration
Please make sure you are register for winter off-season track conditioning. Take 30 seconds to Fill out the registration info from the link below, and bring a check for $100 made out to the MVHS Track and Field Booster Club when we return to school on January 8th.

You will need to be logged into your DCSD Gmail account in-order to register. 

• Link to Registration 

Schedule for January 8th-15th
Monday- MVHS 3:10
Tuesday- MVHS 3:10
Wednesday- Redstone Park 3:20
Thursday- A.M. Run 6:30 MVHS
                     -MVHS 3:10
Friday- No School, On Your Own
Saturday-On Your Own
Sunday-REST
Mon- Martin Luther King Jr. Day (No School)
         -Run on your own

Training Schedules
(I am getting these updated as quickly as I can. They may not be up until Tuesday this week)
Please take look at the attached training schedules prior to coming to practice, and to see what your runs are on the weekends. If you ever have to miss a run during the winter it will be posted for you here.

• Training Schedule January 8th-21st