Fall XC Registration (Due this week!!!!!)
Fall 2021 registration is currently open, and closes on August 2. Please take care of this ASAP! Once registration closes on August 2nd you will will be unable to register for the fall season. Please plan ahead! 

• https://mountainvista-ar.rschooltoday.com/

PLEASE NOTE: Registration on this site is mandatory for participation in practice and tryouts for the 2021-2022 sports seasons. This includes a current physical uploaded to the Mountain Vista registration. 

Nike Cross Regionals/Nationals Update
Good news about NXR/NXN this year. Nike does plan to bring the event back this season and released the following statement last week:

• Team XC Nationals Officially Announced, Plus Regional Dates
• NXR Southwest Official Meet Information 

As a team, we do plan to attend NXRSW again this fall the weekend of November 20th. Every member of the Vista Nation team is eligible to take part in this trip including new runners, varsity runners, freshman runners, open runners, boys and girls, JV runners, etc. Anyone that works hard and can meet the requirements below is welcome, and encouraged, to be apart of this awesome event.

Additional information about  the NXRSW trip will be sent out in the following weeks including flight info, hotels, etc. However, here are the requirements for athletes on the team to be eligible for the trip. 

1. Be a good teammate
2. Consistently attend all practices and meets throughout the season. 
3. Attend all Saturday practices.
4. Stay in town during Fall Break and attend all practices that week (October 16th-24th)
5. Upload your training into Final Surge each day.
6. Athletes/Families are responsible for paying for their portion of the trip (usually around $500 for flights, hotel, rental car, registration, etc.)
7. Talk to Coach Dalby and Coach Selle before making travel arrangements. Only athletes that meet the requirements above will be invited on the NXRSW trip, and added to the roster on November 20th. 
8. Additionally, if we are fortunate enough to qualify a team to the national meet on the weekend of December 4th, those seven runners are expected to be at all practices during the week of Thanksgiving break. 

The Importance of Ferritin 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 for all families that are a part of Vista Nation XC. 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 this particular issue is very important. Here are a few things every family/athlete 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 much better, and gives you a nice surplus of iron. 
• If your ferritin levels are 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. We encourage every runner on the team to do this. 

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

2021 Competition Schedule

• 2021 XC Meet Schedule (link)

July 26th-August 1st: Schedule
​​Mon:  MVHS @ 7 a.m.
Tue:   MVHS @ 7 a.m.
​Wed:  Grigs Road Pavilion (East/West Trail) @ 7
             a.m. 
Thur: MVHS @ 7 a.m.
Fri: DeKoevend Park @ 7 a.m.
Sat:  Writer's Vista Park @ 7 a.m.
Sun: Run on your own or w/ a teammate

Video Resources For Warm-ups and SAM
The following videos are for those looking to improve your form and technique on our warm-up activities and SAM (strength and mobility). Check it out!

• Leg Swings
• Body Weight Lunges 
• SAM (Strength and Mobility)
• Additional Video Resources​

Ways to Unlock Your Full Potential as a High School Distance Runner

• http://www.vistanationxc.com/blog/july-19th-25th-ways-to-unlock-your-potential-as-a-high-school-distance-runner​

Great first week of training having the entire TEAM back together last week! The coaches are really excited to have things rolling once again with all 125 athletes that have decided to take part in summer training. 

For this weeks blog, I have added a few resources for those interested in learning more about the sport of distance running. All three resources are geared toward high school athletes, and meant to help you maximize your potential as a runner. 

Three Resources to Help You Unlock Your Potential as a HS Runner

• 5 XC Training Tips for High School Runners (article)
• Pathways to Excellence for Runners Seeking to Improve (article)
• Consistency is Key: 15 Ways to Unlock Your Potential as a High School Runner (book)

If you are serious about becoming a better distance runner during the cross country and track season the coaches definitely recommend that you order a copy of Consistency is Key. Here is what you will learn from the book: 

• 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 are profiled in the book. 

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!!!!

Video Resources For Warm-ups and SAM
The following videos are for those looking to improve your form and technique on our warm-up activities and SAM (strength and mobility). Check it out!

• Leg Swings
• Body Weight Lunges 
• SAM (Strength and Mobility)
• Additional Video Resources

Schedule for July 19th-25th
​​Mon:  Writer's Vista Park @ 7 a.m.
Tue:   MVHS @ 7 a.m.
Wed:  Bluffs Regional Park @ 7 a.m. 
Thur: MVHS @ 7 a.m.
Fri: Rocky Heights Middle School @ 7 a.m.
Sat: Red Stone Park @ 7 a.m. (long run)
Sun: Run on your own or w/ a teammate

The Final Surge Training App
Training for each week is now being posted for you in the Final Surge App for both high school and middle school runners. 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

Summer Training Guiduelines 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 a member of the coaching staff. 

• 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. Athletes following this plan will run on Sunday's or double occasionally during the week. 
• 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 7 to 8 times per week depending on the individual needs of the athlete. Athletes following this plan will run on Sunday's or double during the week. 
• 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 7 to 9 times per week depending on the needs of the individual athlete. Athletes following this plan will run on Sunday's or double during the week.

​
Cross Country Summer Camp Information

• Information for our summer 2021 cross country camp can be found HERE. 
• Registration Link for Summer XC can be found HERE. 

June July 5th-11th
​​Mon:  XC Summer Camp: MVHS @ 7 a.m.
Tue:    XC Summer Camp: MVHS @ 7 a.m.
Wed:  Grigs Road Pavillion @ 7 a.m. 
Thur:  XC Summer Camp: MVHS @ 7 a.m.
Fri: Redstone Park @ 7 a.m. (Meet at the shelter house near the Duck Pond)
Sat: On Your own or w/ a teammate (no formal practice today)
Sun: On Your own or w/ a teammate (no formal practice today)

Training Runs for July 5th-11th
Final Surge will begin being updated again the week of July 12th. For this week, please take a look at the following training document to help guide you through the week. 

• Training Calendar for July 5th-11th

Cross Country Summer Camp Information

• Information for our summer 2021 cross country camp can be found HERE. 
• Registration Link for Summer XC can be found HERE. 

Uniform Return
When: June 28th-July 2nd
How: Wash your uniform before returning it and place in a plastic bag/ziplock bag with your name written on it. Bring your uniform to the main entrance of MVHS and place inside the box labeled "track uniforms". 
Uniform Fines: Athletes that do not turn in uniforms will have an athletic fine with the office of $50 for uniform tops, and $50 for uniform bottoms that are not returned. 

Time Off In-between Track and XC Summer Running

• After your last race of the season, take 2 full weeks off from running. Let your body recuperate after a long season of training and racing. Active rest is fine. You can play basketball, hike, bike, or anything else that you enjoy doing, but no running! 
• After your two weeks off from running you can return to team summer practices. 
• Here is a schedule to help yo determine when to start showing up for summer running:
  • State Meet is your last race: Return to running on Monday, July 12th
  • League Meet was your last race: Return to running on Monday, July 5th
  • Liberty Bell/JV Champs was your last race: Return to running on Monday, June 28th
• Need more time than 2 weeks? Talk to the coaches about it, but nobody should return to training until they are feeling refreshed, mentally ready, and motivated to do so. 

For some of you taking time off is a HUGE challenge, but trust me when I say your body will thank you for it when you are running fast during XC in the fall. ​