Training Plan List
The coaching staff has gone through the list of registered high school runners and assigned each of you a training plan to follow this summer.  Please find your name on the 2018 XC Training Plan List to see which suggested training plan to follow. If you think you should be on a different plan please come talk to the coaches ASAP. We will be happy to make adjustments where needed. If you do not see your name on the list please let us know so that we can add you and get you following the appropriate plan that best suits your individual needs.

• 2018 XC Training Plan List (link)
  

The Importance of Iron Level Upkeep For Distance Runners
If you did not get a chance to look at last weeks post about the importance of iron levels for distance runners please take a look this weekend. The coaching staff recommends that every athlete on the team get their ferritin levels checked sometime in the next few weeks if you have not already done so. 

Schedule for June 25th-July 1st
Monday- MVHS 7 a.m.
Tuesday-DeKoeVend Park 7 a.m. (Lot off of University just past Arapahoe)
Wednesday-East/West Trail Lot on Daniels Park Rd 
                          7 a.m.
Thursday-MVHS 7 a.m.
Friday-Aspen Grove Panera Bread 7 a.m.        
​              Breakfast After at Panera Bread
Saturday-On your own, check the workout schedule on the blog
Sunday-On your own

Training Plans for June 4th-17th
If you are unsure which plan to follow please come talk to Coach Dalby.

• June 18th-July 1st Training Plans

Goals for the 2018 XC Season
The coaches really enjoyed our time last week BBQ-ing with the TEAM and listening to the goals you have set for the 2018 season.   We are excited that the goals you chose this year are challenging ones.  They are the kinds of goals that will be difficult to accomplish, but possible if our entire TEAM works together towards them over the next 6 months.  Trust in "the process" and you will achieve amazing things this season! 
​
Keep an eye out for an email later this week with our TEAM goals typed up for everyone.

XC Parent Meet and Greet
When: Thursday June 21 at 6:30
Where: The O'Sullivan's Home (1117 Southbury Court)
What: A meet and greet for all Vista Nation parents to hangout, socialize, and get to know each other a little better before the season starts. 
Food: Light snacks will be served
RSVP: Text your RSVP to Teresa 720-840-6335 or Kelly 720-670-6032
Who: ALL Vista parents are welcome! 

The Importance of Iron Level Upkeep for Distance Runners
Our coaching staff has over 100 years of combined experience in distance running as both athletes and coaches. 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. 

Educate Yourself 
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:

• Educate yourself on what iron does for you as a runner, and how it can hurt when you are lacking.
• Get your ferritin levels tested 2-3 times a year by your medical provider, and know your numbers. The off-season is the best time to get your levels checked. 
• Set a goal for yourself to get your ferritin levels to at least 30. 40-50 is better, and gives you a nice surplus of iron. 
• If your ferritin is under 20, you are most likely not going to be able to perform at your best as a distance runner. 
• Eat lots of iron rich foods daily such as red meat and spinach. 
• Take an iron supplement, and talk to your medical provider about how much you either should, or should not be taking. 

Articles about Iron for Distance Runners:
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. 

• Iron Level Upkeep for Distance Runners
• Are Your Ferritin Levels Up to Speed? Top Coaches Take Tests for Iron Seriously 
• Ironing Out the Details: Know the facts about ferritin and iron before deciding to supplement
• Iron Deficiency In Runners

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.  

New Parents to Vista XC
If you are a new parent on the team two of our team mom's posted some great information for everyone trying to learn what we are all about. Please take a few moments to read so that you can be up-to-speed on all things Vista Nation XC.
www.vistanationxc.com/blog/new-xc-parent-information

Training Plans for June 4th-17th
If you are unsure which plan to follow please come talk to Coach Dalby.

• June 4th-17th Training Plans 

Goal Setting BBQ's
Our goal setting BBQ's are on Tuesday and Wednesday this week. Both goal setting meetings are for all high school members of the TEAM including the incoming freshman. 

• Boys Goal Setting Meeting: Tuesday, June 12th at 5-8 p.m. @ Coach Dalby's house. Email will be sent w/ the address next week.
• Girl's Goal Setting Meeting: Wednesday, June 13th at 5-8 p.m. @ Coach Dalby's house. Email will be sent w/ address next week. 

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.

What to Bring With You

• Please bring a folding chair or camping chair with you to the meeting. Everything else will be covered. 

Schedule for June 11th-17th
Monday- MVHS 7 a.m.
Tuesday-Redstone Park 7 a.m. (meet at shelter house by the duck pond)
                 -Boys Goal Setting BBQ @ Dalby's 5-8 p.m.
Wednesday-Rocky Heights Middle School 7 a.m. (meet at East/West Trail Head)
                         -Girls Goal Setting BBY @ Dalby's 5-8 p.m.
Thursday-MVHS 7 a.m.
Friday-Writers Vista Park (near Broadway and Mineral) 7 a.m.
              -Breakfast After at Einstein Bagel after run (HR Pkwy and Broadway)
Saturday-On your own, check the workout schedule on the blog
Sunday-On your own

If you are a brand new parent to our XC TEAM, bellow are some helpful tips to getting you started w/ our program. Thanks to Kelly O'Sullivan and Teresa Smith for putting this together. 

If you are BRAND NEW to the Vista XC summer program, WELCOME!  Here are some helpful things to know, parent to parent:   

Practices take place at the MVHS track unless otherwise noted on the schedule, which is posted weekly on the blog.  Here's the link to Daniel's Park East-West Trailhead:   https://goo.gl/maps/84i4Pdg1oeC2.  Other locations are easy to find. 


Runners should bring water and any necessary medications.  Asthmatics need their inhalers!  Many kids bring a lightweight string backpack to carry their belongings.

It's important that your runner be fitted for a good shoe right away!  Your runners will go through lots of shoes, and there might be some trial and error involved at first, which can be frustrating.  But, it's really the only expense for this sport.BEING IN THE RIGHT SHOE PREVENTS INJURY AND IS WORTH THE EXPENSE IN THE LONG RUN.  Runners Roost and Boulder Running Company both offer discounts to MVHS runners.  Their employees are committed to getting their customers in the right shoe.  Once you know what shoes work for your athlete, you can start ordering online or shopping sales.  Do NOT let your runner convince you to buy a certain shoe because their teammates have them or because they look cool.  Those are expensive (and often physically painful) mistakes.  There is no team shoe.       

Along those lines, if your runner starts complaining about a nagging ache or pain, he/she should talk to a coach before too much time goes by, to get some clues about what is going on (there's a decent chance it's the shoes).  Your runner will undoubtedly resist doing this, but there are several coaches to choose from.  Surely one of them will seem approachable.  This is necessary.      

Getting your younger runner from off-campus practice to a breakfast venue can be tricky, especially in the beginning.  You might not know other parents to carpool with, you don't know/trust the student drivers yet and your new kid is probably not going to help you figure this out.  If your kids want to go to breakfast, they will call when practice is winding down, you will transport them from point A to point B, then they will call you when they need a ride home.  That doesn't work for everyone's situation.  It is helpful to get to know other families in your runner's grade/running group/social group.  These people might be your tribe for the next several years.  Have their names and numbers in your phone before you need them.   Carpooling is very helpful to the freshman and sophomore parents, all year round.  Off campus practices continue in the fall.  

If you have a high school runner, be sure to order the lime green Vista Nation shirts at the beginning of the fall season.  Order extras for runners and all family members.  Not only does it show our support and presence at meets, but as parents it makes it easy to identify each other.  Cross country families are generally a friendly, approachable bunch, although it can be hard to mingle at meets because we scatter about.  

Please encourage your freshman or new high school runner to participate in the TEAM goal setting and any other social events.  It's hard being a freshman, but they should buddy up and attend together.  The more people they meet during the summer, the easier the transition in the fall.      

SOME "SEASONED" PARENTS ARE PLANNING A MEET AND GREET SOON.  PLEASE CONSIDER ATTENDING.  STAY TUNED FOR DETAILS.   Until then, if you have any questions at all, please reach out:  

Teresa Smith,  Ethan (12) and Seth Rouse (11)  (720-840-6335)
Kelly O'Sullivan,  Sarah (11) and Jack O'Sullivan (11)  (720-670-6032)

Festival of Miles Recap
Congratulations goes out to Caden Foster and Carter Dillon for their performances in St. Louis Missouri last week at the Festival of Miles! Caden ran a season best time of 4:11 for a full mile (4:09 1600 conversion) and Carter running 4:10 for the full mile (4:08 1600 conversion). Race videos, results, and articles about the event are posted on Milesplit.

• Madness in Missouri: Colorado Distance Shows Up
• Race Videos 
• Results

XC Summer Camp Info/Registration
Information about our summer XC camp, including important dates, has been posted. Please make sure you have registered before June 4th. 

• Summer XC Camp Information 
• Online Summer Camp Registration (Complete before June 4th)
• 2018 Summer XC Camp Flyer (pdf)
• Summer Parent/Athlete Letter (pdf)

Schedule for June 4th-10th
Monday- MVHS 7 a.m.
Tuesday-MVHS 7 a.m.
Wednesday-MVHS 7 a.m.
​                         -Popsicle Run 
Thursday-MVHS 7 a.m.
Friday-East/West Trail Lot on Daniels Park Rd. 
              - Team Breakfast at Einstein Bagel on
                 University after run. Bring $$$ to eat. 
Saturday-On your own, check the workout schedule on the blog
Sunday-On your own

Summer Training Plans for Athletes
Each high school athlete on the TEAM will be assigned a training plan this summer. I will start putting names on the plans this week once summer registration is complete. Here is a description of each plan. If you are unsure which plan to follow please come and ask Coach Daly. 

• Plan 1: New high school runners, or those needing to be on our lowest volume plan. Most freshmen will be in this group. This group will run 6 times a week. Athletes following Plan 1 will take all Sundays off from running.
• Plan 2: Athletes that have consistently followed Plan 1 plan during the last year w/ little to no injury issues. Sophomores that ran both XC and track will be ready for this plan. This group will run between 6 to 7 times per week depending on the individual needs of the athlete.
• Plan 3: Upperclassmen athletes that are ready for a higher volume plan. Consistently followed plan 2 during the last year w/ little to no injury issues. Upperclassmen that ran both XC and track last year. This group will run between 6 to 8 times per week depending on the individual needs of the athlete.
• Plan 4: Upperclassmen athletes that are ready for our highest volume plan. Have successfully followed plan 3 over the last year w/ little to no injury issues. Have run both XC and track for the last 2 years. This group will run between 6 to 9 times per week depending on the needs of the individual athlete.

Training Plans for June 4th-17th
If you are unsure which plan to follow please come talk to Coach Dalby.

• June 4th-17th Training Plans 

Goal Setting BBQ's
Our goal setting BBQ's are on Tuesday and Wednesday next week. Both goal setting meetings are for all high school members of the TEAM including the incoming freshman. 

• Boys Goal Setting Meeting: Tuesday, June 12th at 5-8 p.m. @ Coach Dalby's house. Email will be sent w/ the address next week.
• Girl's Goal Setting Meeting: Wednesday, June 13th at 5-8 p.m. @ Coach Dalby's house. Email will be sent w/ address next week. 

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.

What to Bring With You

• Please bring a folding chair or camping chair with you to the meeting. Everything else will be covered.