Blog Archives

June 26th-July 2nd

6/25/2023

June 26th-July 2nd
Mon: MVHS Trac k@ 7 a.m.
Tue: MVHS Track @ 7 a.m.
Coach Boelé Here
Wed: The Bluffs Regional Park @ 7 a.m.
Thur: MVHS Track @ 7 a.m.
Fri: Writer's Vista Park @ 7 a.m.
Sat: DeKoevend Park @ 7 a.m.
Sun: On Your own or w/ a teammate

Coach Jeff Boelé
Who is Coach Boele?

Here is Coach Boele's bio

When Does Coach Boele Come to Practice:

Tuesday's at practice throughout the summer and fall.

Why Does Coach Boele Come Once a Week?

To benefit individual athlete health during the season. To receive treatment form a message therapist or PT elsewhere would cost you approximately $100-$150 a session. This is what you will pay to receive treatment from Jeff over the course of the entire season.

Who Can Recieve Treatment From Coach Boele:

Anyone on the team needing work done during the season.

Cost:

Approximately $7500 for the season (June to December) to show up at practice for 25 weeks ($300 a session). We are asking that any athlete consistently using coach Boele's services to please make a minimum donation of $150 to the Booster Club in the fall. The 2023 cross country program donation fee link will be available in August near the official start of the CHSAA season.

Consent Form:

Any athlete wishing to receive treatment from Coach Boele must have the consent form signed by your parents and brought to practice.
- Parent/Guardian Consent From to Screen and Treat (2023 Updated Form)
- All athletes on the TEAM need to turn in an updated consent form to receive treatment from Coach Boelé.

June 19th-25th

6/18/2023

Schedule for June 19th-25th
Mon: MVHS Trac k@ 7 a.m.
Tue: MVHS Track @ 7 a.m.
Wed: Grigs Rd Pavilion @ 7 a.m.
Thur: MVHS Track @ 7 a.m.
Fri: Red Stone Park @ 7 a.m.
Sat: Aspen Grove Panera Bread @ 7 a.m.
Sun: Option Day: On Your own or w/ a teammate

Coach Jeff Boelé
Who is Coach Boele?

Here is Coach Boele's bio

When Does Coach Boele Come to Practice:

Tuesday's at practice throughout the summer and fall.

Why Does Coach Boele Come Once a Week?

To benefit individual athlete health during the season. To receive treatment form a message therapist or PT elsewhere would cost you approximately $100-$150 a session. This is what you will pay to receive treatment from Jeff over the course of the entire season.

Who Can Recieve Treatment From Coach Boele:

Anyone on the team needing work done during the season.

Cost:

Approximately $7500 for the season (June to December) to show up at practice for 25 weeks ($300 a session). We are asking that any athlete consistently using coach Boele's services to please make a minimum donation of $150 to the Booster Club in the fall. The 2023 cross country program donation fee link will be available in August near the official start of the CHSAA season.

Consent Form:

Any athlete wishing to receive treatment from Coach Boele must have the consent form signed by your parents and brought to practice.
- Parent/Guardian Consent From to Screen and Treat (2023 Updated Form)
- All athletes on the TEAM need to turn in an updated consent form to receive treatment from Coach Boelé.

NXRSW Preliminary Trip Information
Information for this years TEAM trip in November to Nike Cross Regional Southwest in the Phoenix metro area is now available. This includes trip description, eligibility, tentative itineraries, parent chaperone help, along with cost and travel information.

June 12th-18th: Coach Boelé Returns

6/11/2023

I. Coach Jeff Boelé Returns on Tuesday
Who is Coach Boele?

Here is Coach Boele's bio

When Does Coach Boele Come to Practice:

Tuesday's at practice throughout the summer and fall.

Why Does Coach Boele Come Once a Week?

To benefit individual athlete health during the season. To receive treatment form a message therapist or PT elsewhere would cost you approximately $100-$150 a session. This is what you will pay to receive treatment from Jeff over the course of the entire season.

Who Can Recieve Treatment From Coach Boele:

Anyone on the team needing work done during the season.

Cost:

Approximately $7500 for the season (June to December) to show up at practice for 25 weeks ($300 a session). We are asking that any athlete consistently using coach Boele's services to please make a minimum donation of $150 to the Booster Club in the fall. The 2023 cross country program donation fee link will be available in August near the official start of the CHSAA season.

Consent Form:

Any athlete wishing to receive treatment from Coach Boele must have the consent form signed by your parents and brought to practice.
- Parent/Guardian Consent From to Screen and Treat (2023 Updated Form)
- All athletes on the TEAM need to turn in an updated consent form to receive treatment from Coach Boelé.

II. Summer Cross Country: Registration
Below is the most updated registration list for our summer camp. If your name is not on the list you are currently not registered for our summer camp. Please also check the list to see if you are on Final Surge. You will not be able to see daily workouts or receive TEAM practice communications through Final Surge until you have registered for both.

Updated: Registration list as of 6/11 @ 5:30 p.m.
Registration Link for Summer Running
Training Plan Descriptions (Scroll to the bottom of the post)
How to get registered for Final Surge?

III. Training Updated on Final Surge Through July 5th
Training for High School Athletes has been posted for all registered Final Surge users through July 5th. If you are having trouble seeing daily workouts please contact Coach Dalby or speak to a coach at practice.

IV. Weekend Runs
You will notice in Final Surge that there are "assignments" scheduled for both Saturday and Sunday. Here is a quick overview of both.

Saturday: This is our long run day and we meet as a TEAM Saturday mornings to do this together. Both middle school and high school athletes are able to attend. For HS athletes, getting in your weekend long run is a requirement for the NXRSW trip.

Sunday: This is an optional day to run, cross train, take the day off, or choose your own adventure. Here is what that looks like.

Option 1: Run 20-45 minutes easy (This should be an easy recovery run. This is a great option for athletes that enjoy running everyday)
Option 2: Swim for approximately 1 mile (If you want a day away from running, want to train, and know how to swim this is a great option)
Option 3: Road Bike 30-60 minutes (Love to road bike? Go for it!)
Option 4: 30-60 minutes minutes elliptical, stationary bike, or rowing machine. (These are great gym options)
Option 5: Take the day off (Need a day off, take it! No athlete on the team is required to train on Sunday. Need every Sunday off? Also okay. There is no requirement to ever train on Sundays)
Option 6: Choose your own adventure (Love doing something else? Do it! This is your day to do what you want.)

V. NXRSW Preliminary Trip Information
Information for this years TEAM trip in November to Nike Cross Regional Southwest in the Phoenix metro area is now available. This includes trip description, eligibility, tentative itineraries, parent chaperone help, along with cost and travel information.

VI. Practice Calendar for June 12th-July 8th
The practice schedule for the next 4 weeks is visible on the calendar page. This is to help families stay organized and get help with rides when needed. Please note that off site locations may change due to weather or other unforeseen circumstances. Changes will be communicated thorough the weekly blog, summer email list and to athletes directly on Final Surge.

Calendar Page and Practice from June 12th to July 8th

VII. Schedule for June 12th-18th
Mon: MVHS Trac k@ 7 a.m.
Tue: MVHS Track @ 7 a.m.
Wed: Rocky Heights Middle School @ 7 a.m.
Thur: MVHS Track @ 7 a.m.
Fri: DeKoevend Park @ 7 a.m.
Sat: Denver Audubon Lot (Waterton Canyon) @ 7 a.m.
Sun: Option Day: On Your own or w/ a teammate

June 5th-11th: Summer Week #1

6/4/2023

Summer Cross Country: Registration

Schedule: June 5th-11th
Mon: MVHS Track @ 7 a.m.
Tue: MVHS Track @ 7 a.m.
Wed: Redstone Park Duck Pond @ 7 a.m.
Thur: MVHS Track @ 7 a.m.
Fri: Writer's Vista Track @ 7 a.m.
Sat: Aspen Grove Panera Bread Lot @ 7 a.m.
Sun: On Your own or w/ a teammate

The Final Surge Training App for Athletes
Starting this week training will be posted for you in the Final Surge App. 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.

If you have not signed-up yet for the Final Surge App, or need help doing so, please take a look at the following link for assistance.

Final Surge: Video and Help Getting Set-up

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.

Vista Nation FAQ Document
The following document is meant to help both athletes are parents with the upcoming XC season. Please feel free to use it to help answer any questions you may have about the summer and fall XC season. Have a question? Please contact Coach Dalby with questions. We will update the document as new questions arise.

Vista Nation FAQ Document (link)

Summer Training Plans for Athletes
Each high school athlete on the TEAM will be assigned a training plan this summer. Athlete names will show up on plans once registration is completed. Below is a basic description of each plan. If you are unsure which plan to follow please come and discuss with a member of the coaching staff.

Middle School Plan: This is for our youngest runners on the team. Coach Sprakfe and Coach Twete will be creating a lower mileage plan for this group that is appropriate for our youngest athletes. The goal of the middle school training is to introduce you to the sport of cross country running, provide appropriate challenge, keep injury free, have fun, and to build up to Plan 1 by the time you enter high school
Plan 1: New high school runners, or those needing to be on our lowest volume plan. All freshmen will be in this group. Plan 1 athletes typically run between 5 to 6 times a week, and 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. Athletes following plan 2 will have optional Sunday runs.
Plan 3: Upperclassmen athletes that are ready for a higher volume plan. Consistently followed plan 2 throughout 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. Athletes following this plan will have optional Sunday runs, along with 1 to 2 optional morning runs during parts of the season.
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 the previous 2 years. This group will run between 6 to 8 times per week depending on the needs of the individual athlete. Athletes following this plan will have optional Sunday runs, along with 1 to 2 optional morning runs during parts of the season.

Vista Nation Team Blog

June 26th-July 2nd

June 19th-25th

June 12th-18th: Coach Boelé Returns

June 5th-11th: Summer Week #1

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