Consistency Is Key: 15 Ways to Unlock Your Potential as a High School Runner
Everyone is off to a great start so far this winter and the coaches are excited to see so many athletes committed to winter running right now. Keep up the great work and you will be running faster than you ever have this spring!

For those of you that are looking for ways to continue your improve as a high school distance runner then we recommend checking out Jay Johnson's book Consistency is Key: 15 Ways to Unlock Your Potential as a High School Runner. Our team at Mountain Visa High School is also profiled in the book!

If you are serious about becoming a better distance runner during the cross country and track season then you should definitely order a copy. Here is what you will learn:

• Thing to consider before you ever lace up your shoes to run (talent vs. excellence, attention span for hard work, progression, etc.)
• What to train (aerobic training, anaerobic training, strength training)
• How to train (Run by feel, easy days vs hard days, practice race pace, ABC training, going further and faster)
• Understanding different ways to race
• The other 22 Hours of the Day (sleep, nutrition, hydration, and listening to your body)
• Team profiles: Vista Nation XC along w/ other great programs that are friends of ours from across the nation like Louden Valley (VA), American Fork (UT), Great Oak (CA), Sandburg (IL), and several more! 

If you are interested in buying a copy the coaches highly recommend it. It's a quick read, and something every high school and middle school runner on the Vista Nation XC squad will benefit from. The aerobic monster T-Shirt even gets a shout out in our team profile!!!!

• Order Consistency is Key on Amazon (link) 
• Consistency is Key Website (link)
• Awesome Strength Training Videos from the Consistency is Key website (link)

Online Payment for Winter Conditioning
Online Payment for our 4 month winter conditioning camp (January 1st to May 1st) is now available. If you have already paid by check there is not need to fill out the electronic form. Those paying by credit card for winter conditioning can do so at the following link:

• ​https://vistagoldeneagles.sportngin.com/register/form/822829441

Schedule for February 1st-7th
Workouts for the week have been posted on Final Surge. 
Mon: MVHS @ 3:10
Tue: A.M. Weight Room @ 6 a.m.
          P.M. DeKoevend Park @ 3:20
Wed: MVHS @ 3:10
Thur:  Redstone Park @ 3:20
Fri: A.M. Weight Room @ 6:30 a.m.
         P.M. MVHS @ 3:10 
Sat: The Bluffs Regional Park @ 8 a.m.
Sun: On your own -or- Call a teammate

Winter Race Series Information

• Winter Race Series Flyer (PDF)
• The February 27th 1600 competition is moving from Niwot HS to Echo Park Stadium, in Parker.

Online Payment for Winter Conditioning
Online Payment for our 4 month winter conditioning camp (January 1st to May 1st) is now available. If you have already paid by check there is not need to fill out the electronic form. Those paying by credit card for winter conditioning can do so at the following link:

• ​https://vistagoldeneagles.sportngin.com/register/form/822829441

Suggestions for Iron Supplements
Earlier this winter information was posted about the importance that iron plays in helping all distance runners reach their full potential. Since that post we have received a lot of questions about which iron supplement athletes should be taking.  The coaching staff does not have a favorite, but there are several great and inexpensive options out there that have worked for us in the past. Here are just a few that you can order from Amazon and have delivered to your door this week: 

• Liquid Iron Supplement from MCK Brand 
• Nature Made Ferrous Sulfate

For more information on why the coaching staff recommends that every runner on the TEAM be on an iron supplement, and the role that iron plays in distance running, please visit any of the links below. We are always happy to talk to parents and athletes about why we suggest iron supplementation, and other questions you may have about this critical component to distance running success. 

• 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 Distance Runners (article)

Meeting Indoors to Start and Finish Practice
We have been given the green light to be back inside of Mountain Vista to start and end practices. However, there are a few safety guidelines that we must follow.

• Masks: Masks must be worn when inside of the building at all times. No exceptions! If you do not bring a mask to practice we cannot let you inside. 
• Socially Distanced: When in the hallway to stretch or to do SAM athletes must remain 6 feet apart. No exceptions!
• Where to Meet?: On the days the weather calls for us to meet inside the boys will meet Coach Palmer at the end of the front Hallway (north end) and the girls will meet Coach Lowell in the hallway by the front office. 
• When Will We Meet Inside?: When the weather sucks! Look for a message in Final Surge form Coach Dalby before practice if we decide to meet inside. 

Schedule for January 25th-31st
Workouts for this week are currently posted on Final Surge. Please take a look for details. 
Mon: MVHS @ 3:10
Tue: A.M. Weight Room @ 6 a.m.
          P.M. MVHS @ 3:10
Wed: Redstone Park @ 3:20
Thur: Rocky Heights Middle School @ 3:20 
Fri: A.M. Weight Room @ 6:30 a.m.
         P.M. MVHS @ 3:10 
Sat: Writer's Vista @ 8 a.m.
Sun: On your own -or- Call a teammate

Winter Race Series Information

• Winter Race Series Flyer (PDF)
• The February 27th 1600 competition is moving from Niwot HS to Echo Park Stadium, in Parker. 

Should Runners Lift Weights?
The short answer is...yes, they should! Here are a few things to consider. 
What is Strength Training?

• Strength training involves any physical activities we do at practice outside of running.
• This includes activities such as warm-up stretches and drills, post-run strength & mobility routines (SAM), hurdle mobility routines, plyometrics, and weight training. 

Goals of strength train for runners? 
Strength training has been shown to do the following for athletes that consistently make it part of their training routine:

• Improved running performance, including longer stride length and a faster sprint finish. 
• Reduced risk of injury and stronger bones. 
• Improved running technique.
• Ability to tolerate higher volumes and more challenging training in the future as you get stronger. 

Who should strength train on our team? 
Everyone! The weight room is open to every runner on our team, including freshman and athletes following plan 1. 

Is there a plan to follow? 
Sure is! Coach Palmer has put a very comprehensive strength training program together that starts in January and will go all the way though the end of the track season in June. Coach Palmer will update the plan at the link below as we move through the season.  

• 2021 Weight Room Plan (link)

When is the weight room open for distance runners? 
Athletes wanting to lift weights will have the following options before school throughout the off season:

• Tuesday's from 6 a.m. to 7 a.m.
• Friday's from 6:30 a.m. to 7:30 a.m. 

The coaching staff has coordinated these times on the days our older athletes are running doubles. When you arrive, please meet in the back parking lot. Coach Dalby will meet you by the back weight room doors to let you in. Athletes will have time to warm-up, do their morning run (if assigned), and then lift afterwards. 

How are we keeping athletes safe in the weight room during COVID?

• Athletes must wear a mask inside of the weight room at all times. 
• Max of 25 people in the weight room. 
• Athletes who are not running a morning run will have weight room access first. 
• By the time athletes running a morning run return to the weigh room the first group will already be done. This will help to keep the number of athletes in the weight room small and with space to socially distance. 

Schedule for January 18th-24th
Monday: No school/official practice. Run on your own or with a teammate. 

• Plan 1: 30 minutes + strides
• Plan 2: 40 minutes + strides
• Plans 3 and 4: 50 minutes + strides

Tuesday: Fart-lek Workout

• Weight-room: 6:00-7:00 a.m. @ MVHS
• 3:10 @ MVHS

Wednesday: Recovery Run

• 3:20 @ Rocky Heights Middle School 

Thursday: Aerobic Run

• 3:20 @ Redstone Park

Friday: Workout (TBD)

• Weight-room: 6:30-7:30 a.m.
• 3:10 p.m. @ MVHS

Saturday: Long Run

• Aspen Grove Panera Bread @ 8 a.m. 

Sunday: Recovery run or rest day

• On your own or w/ a teammate

Online Payment for Winter Off-Season Conditioning
The link to online payment for our high school and middle school off-season camps should be available by Tuesday this week. Coach Dalby will send out an email with the link to everyone as soon as it goes live. 

Please remember to fill out the Google Form to be on the winter roster if you have not done so already. 

• Link to Camp Registration 

Winter Race Series Information

• Winter Race Series Flyer (PDF)

Registration for both our high school and middle school off-season conditioning camps are now available. We need everyone to register this week on the Google Registration Form so that we can have an accurate roster, and to make sure we are in compliance with all COVID regulations. Only registered athletes will have access to training on Final Surge and be on our team communication list for the winter. 

The cost of our high school winter program has gone up from $150 to $250 this winter. This reflects the additional two months of training in March and April that will take place this year. Please remember that the official dates for the 2021 high school track and field season will be from May 3rd to June 26th. The state championship is currently scheduled for June 24th-26th. 

Fees from camp will go towards compensating our staff during both the off-season and the official track & field season starting in May. The school district does not provide enough coaching stipends for us to compensate our entire staff. As a result, our winter and summer off-season conditioning programs serve as our main fundraisers throughout the year in order to pay our assistant coaches. 

High School Registration for Off-Season Conditioning

• Link to Camp Registration 
• Deadline to Register: Friday, January 15th to complete the registration form. Families needing additional time to turn payment in is not an issue. 
• Cost for High School Camp:
  • $250 for the entire 4 months.
  • $375 for families with more than one child participating in our winter conditioning camp. 
  • Checks made out to the "MVHS XC Booster Club"
  • Athletes taking part in conditioning who are also participating in another sport at Vista this winter should contact Coach Dalby. If you are competing in a winter sport during seasons B or C the cost of winter conditioning will be $150 for two months (January/February -or- March/April).
• Dates of Camp: January 1st-May 1st (4 months)
• Final Surge: Workouts for those participating in winter conditioning will be posted in Final Surge starting the week of January 18th. Athletes who are not registered will not have access to the team FS account. 

Middle School Registration for Off-Season Conditioning
Middle School runners interested in joining us for the Middle School Winter Conditioning Camp, please read the letter below from Coach Karen Sprafke. Plan to meet on Mondays and Wednesdays whenever you can. Workouts will be posted in Final Surge for anyone who wants to train on their own.

• Letter from Coach Sprafke (link)
• Cost for Middle School Camp: $100
  • Make checks out to the "MVHS XC Booster Club"
• Link to Registration

Off-Season Race Opportunities for HS and MS Athletes
There will be several opportunities over the next four months for athletes to compete. These meets will be for everyone on the team, and will provide plenty of competition.

• Teams Participating: Athletes from Vista Nation XC, Valor Track Academy,  Real Training Track Club and Kokopelli Track Club will be in attendance.
• Who: Any High School or Middle School athlete participating in our winter conditioning club will have the opportunity to compete if you choose.
• Timing: Each meet will be professionally timed by a timing company. Results will be posted on Milesplit.
• Cost: Approximately $10 per athlete, per event to register.
• Tentative Schedule: Please be flexible w/ the dates. We may have to move them around a bit depending on the weather. 
  • Saturday, February 27th @ Niwot HS: 1600 meter race.
  • Saturday, March 12th or 13th: TBD
  • Saturday, March 27th @ Niwot HS: 800 and 3200 meter race (athletes choice).
  • Saturday, April 24th @ Niwot HS: 1600 meter race and Distance Medley Relay.
  • May 10th-15th: First week of the official CHSAA HS Race Season. 
• Race Times: TBD, but usually during the warmest part of the day. 
• Additional information will be made available for each competition as it becomes available. 

​
High School Schedule for January 11th-17th
Monday: MVHS 3:10 p.m.

• 15 min WU, 10-15 min tempo run (on the track) + 6x10 second hill sprints, 10-15 min CD
• Vista Nation Guide to Tempo and Rhythm Runs (link)

Tuesday: Redstone Park 3:20 p.m.

• A.M. Run of 25-30 minutes for Plans 3 and 4 (on your own)
• P.M. 30 to 45 minutes + 8x100 strides

Wednesday: Writer's Vista 3:20 p.m.

• 35 to 55 minute run + 8x100 strides

Thursday: MVHS 3:10 p.m.

• 10-15 min, WU, 6-8 x 60 second hills w/ jog back recovery, 10-15 min CD

Friday: MVHS 3:10 p.m. 

• A.M. Run of 25-30 minutes for Plans 3 and 4 (on your own)
• 30 to 45 min recover run + 6-8 x 40 meter sprints (spikes optional)

Saturday: The Bluffs Regional Park 8 a.m.

• Long Run: 50 to 75 minutes

Sunday: On your own or with a teammate

• Plans 1 and 2: Rest Day
• Plans 3 and 4: 30 to 45 minutes easy. 

Weight Room Access
For athletes wanting to lift weights at school have the following options. We were only to gain access this winter during the mornings. 

• Tuesday's: 6 a.m. to 7 a.m.
• Friday's: 6:30 a.m. to 7 a.m.

The coaching staff has coordinated these times on the days our older athletes are running doubles. When you arrive, please meet in the back parking lot. Coach Dalby will meet you by the back weight room doors. Athletes will have time to warm-up, do their morning run, and then lift afterwards. When inside the weight room, a mask must be worn at all times. 

• 2021 Weight Room Plan (thanks Coach Palmer for organizing!)

Iron/Ferritin Check-up
If you have not had your ferritin levels checked since the end of XC please do so this month. 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)

Information about winter conditioning registration is currently being put together and will be posted shortly. 

Schedule for January 4th-10th
Monday:  MVHS fields @ 3:10

• 30-50 minute run + 3 stride laps

Tuesday: Writer's Vista Park @ 3:20

• 15 minute warm-up, 15-25 minute Rhythm Run, 5-10 minute cool-down 
• Vista Nation Guide to Tempo and Rhythm Runs (link)

Wednesday: MVHS fields @ 3:10

• A.M. Run 25 minutes on your own (Plans 3 and 4)
• P.M. 25-45 minute recovery run + 6x10 second hill sprints

Thursday: Redstone Park Duck Pond @ 3:20

• 30 to 55 minute run + 8 strides

Friday: MVHS fields @ 3:10

• 15 min WU + 8x200 (5K down to 3K effort) w/ 200 jog recovery + 15 min CD

Saturday: Rocky Heights Middle School @ 8 a.m. 

• Long Run: 50 to 75 minutes 

Sunday: On Your Own or Call a Teammate

• 30 to 45 minute easy run -or- day off (all plan 1 runners take off today)