End of the Season Banquet
When: Thursday, December 16th from 6 to 8 p.m.
Where: MVHS Commons
Masks: Masks must be worn at the Banquet
What: A night to celebrate the end of another XC season and to celebrate our seniors.
Dress: Look nice
Uniform Return
When: Uniforms need to be returned before the end of the semester
Where: Coach Dalby's room or Coach Selle's room
Fines: $50 fines will be issued for uniforms that are not returned
Pre-Season Track Meeting for Distance Runners
When: Wednesday, December 8th at 3 p.m.
Where: Dalby's room (L503)
What: Informational meeting about winter track training, and the upcoming spring season.
Topics to Discuss: winter track dates, registration, off site practices, indoor options, spring schedule, Spring break trip, etc.
Beginning of Track Preparation: 4-Week December Plan
Time Off From Running
After your last race of the season it is time for a much needed break from running. Everyone should plan on taking at least 2 weeks off from running. A few things to consider:
Iron/Ferritin Check-up
If you have not had your ferritin levels checked since the end of XC please do so before the start of the new year. 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.
When: Thursday, December 16th from 6 to 8 p.m.
Where: MVHS Commons
Masks: Masks must be worn at the Banquet
What: A night to celebrate the end of another XC season and to celebrate our seniors.
Dress: Look nice
Uniform Return
When: Uniforms need to be returned before the end of the semester
Where: Coach Dalby's room or Coach Selle's room
Fines: $50 fines will be issued for uniforms that are not returned
Pre-Season Track Meeting for Distance Runners
When: Wednesday, December 8th at 3 p.m.
Where: Dalby's room (L503)
What: Informational meeting about winter track training, and the upcoming spring season.
Topics to Discuss: winter track dates, registration, off site practices, indoor options, spring schedule, Spring break trip, etc.
Beginning of Track Preparation: 4-Week December Plan
- 4 Week Start of 2021 Track and Field Training Plan (Google Doc)
- The link above is a general plan for athletes to follow who are planning on preparing for the upcoming track and field season in the spring.
- Athletes that are competing in a winter sport should focus on the season they are currently in.
- Anyone looking for advice about running while being involved in a winter sport should communicate with a coach. We would be happy to help you plan your running workouts (if you choose) while also focusing on your winter athletic goals.
Time Off From Running
After your last race of the season it is time for a much needed break from running. Everyone should plan on taking at least 2 weeks off from running. A few things to consider:
- Take a 2 full weeks off from running. Let your body recuperate after a long season of XC training and racing.
- If you would like to take a 3rd week off, do it! Your track season will not suffer because you took 3 weeks off, and you will feel more refreshed when you return to training for the track season.
- Need more time than 3 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.
- Workouts for December through winter break are posted. We will not meet as a team at this time. However, call your teammates is you are looking for someone to run with.
- No intense workouts in December. Just easy running and enjoying what you are doing. We will return to faster workouts sometime in January.
- Info on how to sign up for winter conditioning for track will be up on the blog sometime in December.
Iron/Ferritin Check-up
If you have not had your ferritin levels checked since the end of XC please do so before the start of the new year. 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)
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