High School TEAM and Individual Goal Setting
Over the last few weeks we have covered some important topics that will help every member of Vista Nation XC become a better runner. You will notice, that none of these topics deal with training. Instead, the coaches have decided to cover "The Other 22 Hours" of the day, that help runners to reach their full potential as an athlete. These are the things you can do away from practice that will make you a better runner. These topics include:

1. The Importance of Iron Intake for Distance Runners
2. How Nutrition Supports Your Running
3. Championship Sleep

This week we want to cover something else that is equally important as the previous topics, setting goals.

In years past, we have always set goals as a TEAM at our goal setting BBQ. However, because of COVID this year, we are unable to get together in Coach Dalby's backyard as a TEAM to do so. Even though we are not able to meet for the BBQ, we still plan to goal set for this season together, but in a slightly different format. 

Goal setting is for every member of the TEAM to take part in, and something the coaches consider to be the most important TEAM conversation we have each year. It sets a purpose for our training, and allows us to set a focus for the season.

In addition to TEAM goal setting, we would also like to have athletes goal set as individuals. This allows for the coaching staff to understand what you want to accomplish for the season, and how to help you go about achieving those goals. 

Please fill out the TEAM/Individual goal setting form attached below this week. This is to replace our normal goal setting BBQ. Unfortunately, because of the pandemic we will not be able to do the goal setting BBQ this year. We will, however, do a goal setting meeting at practice next week. Please find 15 t0 30 minutes to sit down, and quietly reflect over your goals for the upcoming season. Your individual responses will be shared with the coaching staff, but we will not make your individual response public. 

• Vista Nation XC 2020 Goal Setting Form (link to form)

Unique Vista Nation XC Gear Order
My good friend Pete (former Run Colorado owner) put together a really great gear order site for all of us! All items are optional, super cool, and available for any HS or MS athlete to order. And, all orders will be mailed to your home directly.

The site will be open for a limited time (about a week) so please order ASAP if you would like something. All gear is 100% optional, and there is no pressure to buy anything you see unless you want to. We will do our normal Denver Athletic Gear Order sometime in August where items like neon green Vista Nation shirts will be available at that time.. 

• MVHS XC Safe-Tee-Third 2020 Gear Order (link)

Schedule for July 27th-August 2nd ​

• High School  Schedule: July 27th-August 2nd (link)
• Middle School Groups and Schedule: July 27th-August 2nd (link)

Middle School Camp: July 27th-Aug 2nd
Each group will meet 2x per week, once on-campus, and once OFF-CAMPUS! We are using Redstone Park for its proximity to the Highline Canal and SHADE! Additionally, each week, one group will meet a third time! Groups 3 and 4 were combined to facilitate the two/three practice schedule. When on-campus, athletes will work with one coach with a staggered start. Off-campus, two coaches will be present. We realize this schedule will not work every time for every athlete. 

Reminders:

1. Continue to bring a mask, labeled water bottle, and be ready to answer COVID Symptom Questions. If you would answer YES to any question, please stay home and run on your own. We will still take temperatures and enforce Social Distancing.
2. Please bring a watch to practice! 
3. Be on time. This helps us get checked in quickly.
4. If you can’t make a practice, they are still posted on Final Surge. 
5. Keep being safe and having fun! 

If you are listed in the last column on the Group List and would like to join a LIVE practice, please email Coach Estell (jkestell@dcsdk12.org) or Coach Sprafke (kesprafke@dcsdk12.org).

High School Training: July 26th-August 2nd
From here on, 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

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The last few weeks I've posted articles on the blog about two very important concepts to your success as a distance runner: How nutrition supports you as a distance runner and the importance of Iron Level Upkeep for distance runners. This week, I am going to write about another important aspect to your success, sleep. 

Think of sleep as a secret ingredient in your recipe for running success. Sure, hard workouts are part of that recipe also. But if you want want to maximize your potential as a high school distance runner you will need to prioritize your sleep in the same way you prioritize training and your nutrition. 

Because you are challenging your body through hard training you will need enough sleep to support your running, the physical growth of adolescence, and to support your academic success as a student athlete. This means you are going to need more sleep than your than your non-running classmates at Vista. As much as an extra hour of sleep a night, or more, compared to your peers. 

The table above on this weeks blog comes from my friend and fellow Coach Paul Vandersteen at Neuqua Valley HS in Illinois. His boys have won NXN so he knows his stuff. Coach Vandersteen uses this chart to show his team what "championship sleep" looks like. You can use this in the same way they do. Work backwards to know when you need to go to bed. If you want to be a championship runner, you will have to get a championship amount of sleep just like professional athletes do. We may not do the same workouts as Olympians, but we can sleep like them in order to be at our best. The key with sleep is that it should be enough to support the hard training we do, your physical growth as a teenager, and your academics. This means 8 to 10 hours of sleep a night. 

Why is sleep so important? Sleep is when your body repairs itself. It takes the nutrition you have been putting in your body and repairs it from the damage you've done to it through hard workouts. Simply put, the more you sleep, the more your body recovers and the stronger you become. If you are getting 8 to 10 hours of sleep consistently each  night your body will rebuild itself so that you are at your best! 

Final thoughts. We may not be Olympians, but we can sleep like them by getting 8 to 10 hours of championship sleep a night. To put it another way, "Rest Like the Best!" Every night of championship sleep that you get will lead to better training and faster racing. 

Consistency is Key: 15 Ways to Unlock Your Potential as  HS Runner
Finally, A new book about high school XC running was released the other week, and our TEAM at Mountain Visa was profiled in it! It's a really cool compliment to the dedication and commitment each of you make to the entire TEAM every single day. If you are serious about becoming a better distance runner during the cross country and track season the coaches recommend you order a copy. There is great advice inside the pages of the book about the importance of sleep, along with lots of other tips related to training, nutrition, race strategy, and 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!!!!

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

Schedule for July 20th-26th
This week we will be moving to two practice each day. A Boys practice and a girls practice for all high school runners.   

• Take a look at the schedule to know the practice location each week. 
• We are moving to two groups starting this week per the DCSD Phase II summer camp guidelines: A boys group and a girls group.
• All practices will start at 6:45 a.m. This is to avoid the heat, and the crowds around town on the trails when we run. We do not want to over crowd the trails when they start to become busy. 
• There will always be a coach at practice. 
• The freshman group will  be split up. All freshman boys will be with the boys group each morning, and the freshman girls with the girls group. 
• The middle school camp is on a different schedule this week. Please see the MS link below for more details!
• High School  Schedule: July 20th-26th (link)
• Middle School Groups and Schedule: July 20th-26th (link)

Middle School Practices for July 6th-12th
Each group will meet 2x per week, once on-campus, and once OFF-CAMPUS! We are using Redstone Park for its proximity to the Highline Canal and SHADE! Additionally, each week, one group will meet a third time! Groups 3 and 4 were combined to facilitate the two/three practice schedule. When on-campus, athletes will work with one coach with a staggered start. Off-campus, two coaches will be present. We realize this schedule will not work every time for every athlete. 

Reminders:

1. Continue to bring a mask, labeled water bottle, and be ready to answer COVID Symptom Questions. If you would answer YES to any question, please stay home and run on your own. We will still take temperatures and enforce Social Distancing.
2. Please bring a watch to practice! 
3. Be on time. This helps us get checked in quickly.
4. If you can’t make a practice, they are still posted on Final Surge. 
5. Keep being safe and having fun! 

If you are listed in the last column on the Group List and would like to join a LIVE practice, please email Coach Estell (jkestell@dcsdk12.org) or Coach Sprafke (kesprafke@dcsdk12.org).

High School Training for July 20th-26th
From here on, 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

Nutrition for Distance Runners
Last week we covered the importance of Iron Level Upkeep for distance runners on the blog. I have also included a pair of additional articles this week about this very important issue, and how it can impact you as a high school cross country athlete.

• How Much Iron is Enough for Endurance Athletes?
• The Athletes Guide to Boosting Iron
• Foundational Guidelines for Iron Supplementation (Courtesy of Dr. Jeff Messier: Exercise Science Chair, Mesa Community College and Desert Vista High School XC/Track Coach)

This week, we are going to tackle another important issue. Nutrition for distance runners. If you are sleeping well (more on this next week) and training well, you'll have to fuel your body with the right kinds of foods to maximize your ability as a runner. While we don't need you to change everything you eat, it is important to realize that you will need to eat better than a typical high school student. This doesn't mean you can never "cheat" and eat some of the fun stuff like ice cream. It just means that if you want to get the most out of your training and championship sleeping you will need to fuel yourself with the right kind of nutrition. For more ideas on what "the right kind of nutrition" looks like check out our simple MVHS TEAM nutrition guide:

• MVHS Distance Program Nutrition Guide (link)

Think of nutrition like you think of training, with balance in mind. When we train, we keep our hard days challenging, and our easy days pretty easy. You can take a similar approach to your nutrition. There is a balance between the way most high school students eat, and balancing that with consistently fueling yourself like an elite athlete.

What does that balance look like? It's okay to "cheat" and eat the fun stuff as long as you are taking care of your daily nutritional needs. My best friend from high school, Matt Tegenkamp who was a two time Olympian (2008 in the 5000 meters/2012 in the 10,o00 meters) and the American record holder for 2-miles (8:07) says it plainly and simply like this, "All things in moderation."  In other words, fuel yourself like a champion 90% of the time. Eat what mom and dad cook for dinner. Eat lots of fruits and vegetables. Eat good fats from things like high quality meat, avocados, and nuts. Get in plenty of protein, and don't forget about carbohydrates if you are going to be your best while also recovering from some pretty challenging training. And the other 10% of the time...it's okay to treat yourself. 

Where do most high school athletes mess up their nutrition?
That's easy! They don't eat enough. Your bodies are growing and you are going through some really tough training at the same time. Both require a lot of food, much more than your non-running classmates require. 

Basic Nutrition Advise for High School Distance Runners
Here are a couple of things to keep in mind.

1. Eat food...lots of food! At dinner time, eat what mom and dad cook for you. 
2. Eat a full meal at breakfast, lunch and dinner. Snacks that fuel you as an athlete between each meal are probably also necessary to meet your daily caloric needs as a high level endurance athlete. 
3. 90% of what you eat can be foods that fuel you like an athlete: (high quality meat, whole grains, tubers, legumes, fruits, vegetables, etc.)
4. Keep processed and refined foods in moderation. (sugar, protein bars, fast food, convenience store food, soda/energy drinks, etc.)
5. Choose whole foods over processed foods.
6. Never feel hungry for long. If you are hungry, your body is telling you that it needs more energy. 
7. Discuss with your parents what your best corse of action is in regards to nutrition. 
8. Keep a balance between eating like a normal high school student and an elite distance runner. It's okay to eat the "fun" stuff in moderation as long as you are meeting all of your other daily nutritional needs. 
9. Read this for additional advice: MVHS Distance Program Nutrition Resource (Drive)

Individualized Nutrient and Hydration Guidance
The coaching staff would love speak with any of the athletes on the TEAM about nutrition. If you are interested, please talk to one of the coaches at practice. Based on your current age and training volumes we will help you to consider the following: Daily calorie needs (it's much more than you think!), daily H2O consumption, post-training protein and carbohydrate intake (Chocolate Milk), daily protein and good fat intake advice (again, it's more than you think it needs to be), and amount of iron supplement you should consider. 

Consistency is Key: 15 Ways to Unlock Your Potential as  HS Runner
Finally, A new book about high school XC running was released last week, and our TEAM at Mountain Visa was profiled in it! It's a really cool compliment to the dedication and commitment each of you make to the entire TEAM every single day. If you are serious about becoming a better distance runner during the cross country and track season the coaches recommend you order a copy. There is great advice inside the pages of the book about the importance of nutrition, along with lots of other tips related to training, sleep, race strategy, and 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!!!!

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

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Summer Payment
If you have not already done so, please take care of your summer payment ASAP so that we can finish collecting dues for the summer. Currently, only half of our summer participants have taken care of this. 

Please remember that this is our main fundraiser for the season and how we are able to compensate our assistant coaches during the summer and spring. This season, the school district is not providing for any assistant coaching stipends and we are paying 100% of that cost out of our TEAM budget.

Registration Link: 

• https://vistagoldeneagles.sportngin.com/register/form/895186390
• Please have your payment in ASAP!!!

DATES of Camp:  June 22nd-August 8th
COST: 

• $100. All fees must be paid by credit card. We are not accepting checks this year.
• This years fee is $50 less than last year. 
• The $100 covers the cost of our entire summer XC camp including in person coaching and electronic coaching via Final Surge. 
• Our summer program is the main fundraiser for our team each year and how we afford things like additional coaching stipends, uniforms, meet transportation, etc. during the season.
• If anyone cannot pay the $100 camp fee please contact Coach Dalby. Nobody will be turned away. 

Schedule for July 13th-19th
This week the coaches are doing our best to have one of us with each of you everyday of the week.  

• Take a look at the schedule to know what days you are meeting with the coaching staff.
• Days marked in red indicate a coach will be meeting with that individual group. 
• On the days groups are not meeting with coaches we are providing meet up locations so that you have someone to run with from your group. We are doing our best to organize a coach being there on those days. 
• Freshman will have a coach meeting with them all 6 days we are allowed to meet this week. This is to help guide our youngest athletes. 
• We are going to a split start time each day. 6:45 and 7:15. Please know what time your group is going. 
• The middle school camp is on a new schedule this week. Please see the MS link below for more details!
• High School  Schedule: July 13th-19th (link)
  • ​​High School Groups (link)
• Middle School Groups and Schedule: July 13th-19th (link)

Middle School Practices for July 6th-12th
Each group will meet 2x per week, once on-campus, and once OFF-CAMPUS! We are using Redstone Park for its proximity to the Highline Canal and SHADE! Additionally, each week, one group will meet a third time! Groups 3 and 4 were combined to facilitate the two/three practice schedule. When on-campus, athletes will work with one coach with a staggered start. Off-campus, two coaches will be present. We realize this schedule will not work every time for every athlete. 

Reminders:

1. Continue to bring a mask, labeled water bottle, and be ready to answer COVID Symptom Questions. If you would answer YES to any question, please stay home and run on your own. We will still take temperatures and enforce Social Distancing.
2. Please bring a watch to practice! 
3. Be on time. This helps us get checked in quickly.
4. If you can’t make a practice, they are still posted on Final Surge. 
5. Keep being safe and having fun! 

If you are listed in the last column on the Group List and would like to join a LIVE practice, please email Coach Estell (jkestell@dcsdk12.org) or Coach Sprafke (kesprafke@dcsdk12.org).

I. Consistency Is Key: 15 Ways to Unlock Your Potential as a High School Runner
The Coaches hope everyone had an awesome 4th of July weekend! Something really special to pass along to everyone this week. A new book about high school XC running was released a few days ago, and our team at Mountain Visa was profiled in it! It's a really cool compliment to the dedication and commitment each of you make to the entire TEAM every single day. If you are serious about becoming a better distance runner during the cross country and track season we recommend you 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!!!!

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

II. Schedule for July 6th​​-12th
This week the coaches are doing our best to have one of us with each of you everyday of the week.  

• Take a look at the schedule to know what days you are meeting with the coaching staff.
• Days marked in red indicate a coach will be meeting with that individual group. 
• On the days groups are not meeting with coaches we are providing meet up locations so that you have someone to run with from your group. We are doing our best to organize a coach being there on those days. 
• Freshman will have a coach meeting with them all 6 days we are allowed to meet this week. This is to help guide our youngest athletes. 
• We are going to a split start time each day. 6:45 and 7:15. Please know what time your group is going. 
• The middle school camp is on a new schedule this week. Please see the MS link below for more details!
• High School  Schedule: July 6th-12th (link)
  • ​​High School Groups (link)
    
• Middle School Groups and Schedule: July 6th-12th (link)

III. Summer Payment
Registration Link: 

• https://vistagoldeneagles.sportngin.com/register/form/895186390
• Please have your payment in ASAP!!!

DATES of Camp:  June 22nd-August 8th
COST: 

• $100. All fees must be paid by credit card. We are not accepting checks this year.
• This years fee is $50 less than last year. 
• The $100 covers the cost of our entire summer XC camp including in person coaching and electronic coaching via Final Surge. 
• Our summer program is the main fundraiser for our team each year and how we afford things like additional coaching stipends, uniforms, meet transportation, etc. during the season.
• If anyone cannot pay the $100 camp fee please contact Coach Dalby. Nobody will be turned away. 

IV. High School Training for July 6th-12th
From here on, 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

V. Middle School Practices for July 6th-12th
Each group will meet 2x per week, once on-campus, and once OFF-CAMPUS! We are using Redstone Park for its proximity to the Highline Canal and SHADE! Additionally, each week, one group will meet a third time! Groups 3 and 4 were combined to facilitate the two/three practice schedule. When on-campus, athletes will work with one coach with a staggered start. Off-campus, two coaches will be present. We realize this schedule will not work every time for every athlete. 

Reminders:

1. Continue to bring a mask, labeled water bottle, and be ready to answer COVID Symptom Questions. If you would answer YES to any question, please stay home and run on your own. We will still take temperatures and enforce Social Distancing.
2. Please bring a watch to practice! 
3. Be on time. This helps us get checked in quickly.
4. If you can’t make a practice, they are still posted on Final Surge. 
5. Keep being safe and having fun! 

If you are listed in the last column on the Group List and would like to join a LIVE practice, please email Coach Estell (jkestell@dcsdk12.org) or Coach Sprafke (kesprafke@dcsdk12.org).

VI. The Importance of Iron Level Upkeep For Distance Runners
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. 

• Iron Level Upkeep and Ferritin for Distance Runners (link to presentation)​

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. 

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.  

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