Post-Season Recap
XC is officially over! Here's a recap of all our post-season results. I hope that our NXR crew has enjoyed their time off and is ready to get back into December running. Runninglane crew is ready for some well-deserved time off.
NXR SW
Championship Girls- 5th 213 points
Championship Boys- 9th 298 points
Open Boys- 64th
Open Girls- 6th
Runninglane
Championship Girls - 1st
NXN
Ben Adams- 39th
December Training Doc
December will be easy running on your own or with a teammate(s). Focus on getting your body back into the routine of running. Please email if you have any questions about December training expectations
Pre-Season Track Presentation
Due to Coach Rouse's work schedule, we will not be having a pre-season track meeting like in years past. Please see the slides below for what would have been included. For 9th graders/new-comers, Winter Conditioning practices will be structured just like fall xc practices. Please email with any questions.
Winter Slides
Winter Conditioning Registration
Link Here
Time Off From Running
If NXR/Runninglane was your last race of the season it is time for time off. A few things to consider:
Iron/Ferritin Check-up
Now that XC season is over, December would be a great time to get your iron levels checked before we begin winter conditioning. We recommend having your ferritin levels checked at a minimum of twice a year: Once after the track season, and once after XC season. Low ferritin can derail a track season, so it's worth taking the time to get it checked during the next month or so.
You can consult with your physician first or order directly from a lab. Info on ordering direct
Below is information about the importance of iron/ferritin for distance runners.
A ferritin level of 30 is the minimum number acceptable for adequate performance as a distance runner. Please come talk to the coaches if you have questions.
Time for New Shoes
Reminder that as a general rule of thumb, your shoes will need to be replaced every 300-500 miles. There's a lot of variation depending on the brand/model, but please be proactive in recognizing when you think you need new shoes. We know that a good pair of running shoes can be expensive, but it's better to be safe rather than put too many miles on them and risk injury. A shoe change before getting back into Winter Conditioning might be a good idea.
Texas Distance Festival/Arcadia Invitational
For those of you interested in travel meets this spring. We will be offering TDF and Arcadia as out-of-state trips where we will send a coach. Per CHSAA rules we cannot attend any out-of-state track meets during the CHSAA season without a coach present, so here are options for the 2026 season. Indoor/Outdoor meets outside of the CHSAA season are at your discretion.
All travel logistics (flights, hotel, transportation) will be need to be planned by athletes/families.
Arcadia Invitational Meet Info
Texas Distance Festival Meet Info
XC is officially over! Here's a recap of all our post-season results. I hope that our NXR crew has enjoyed their time off and is ready to get back into December running. Runninglane crew is ready for some well-deserved time off.
NXR SW
Championship Girls- 5th 213 points
Championship Boys- 9th 298 points
Open Boys- 64th
Open Girls- 6th
Runninglane
Championship Girls - 1st
NXN
Ben Adams- 39th
December Training Doc
December will be easy running on your own or with a teammate(s). Focus on getting your body back into the routine of running. Please email if you have any questions about December training expectations
Pre-Season Track Presentation
Due to Coach Rouse's work schedule, we will not be having a pre-season track meeting like in years past. Please see the slides below for what would have been included. For 9th graders/new-comers, Winter Conditioning practices will be structured just like fall xc practices. Please email with any questions.
Winter Slides
Winter Conditioning Registration
Link Here
- HIGH SCHOOL ATHLETES:
- $250 - 6 days a week January through February
- HS practices are held Monday - Saturday, practice locations will vary on-campus and off-campus
- Please visit www.vistanationxc.com for all distance group related info and calendars
- Registration Deadline: January 6th
- Contact Coach Ethan Rouse with any questions: [email protected]
- MIDDLE SCHOOL ATHLETES:
- $100 - 2 days a week January through February
- Registration Deadline: January 6th
- Contact Coach Karen Sprafke with any questions: [email protected]
Time Off From Running
If NXR/Runninglane was your last race of the season it is time for time off. A few things to consider:
- Take a 2 full weeks off from running. Let your body and mind recover after six months of XC training and racing.
- If you would like to take a 3rd week off, go for it. Try not to take more than three weeks off because then the rest may become detrimental.
- We will not meet as a TEAM in December. Run with teammates after school or get runs in on your own.
- No workouts in December. Keep it all at recovery run effort!
Iron/Ferritin Check-up
Now that XC season is over, December would be a great time to get your iron levels checked before we begin winter conditioning. We recommend having your ferritin levels checked at a minimum of twice a year: Once after the track season, and once after XC season. Low ferritin can derail a track season, so it's worth taking the time to get it checked during the next month or so.
You can consult with your physician first or order directly from a lab. Info on ordering direct
Below is information about the importance of iron/ferritin for distance runners.
A ferritin level of 30 is the minimum number acceptable for adequate performance as a distance runner. Please come talk to the coaches if you have questions.
- 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)
Time for New Shoes
Reminder that as a general rule of thumb, your shoes will need to be replaced every 300-500 miles. There's a lot of variation depending on the brand/model, but please be proactive in recognizing when you think you need new shoes. We know that a good pair of running shoes can be expensive, but it's better to be safe rather than put too many miles on them and risk injury. A shoe change before getting back into Winter Conditioning might be a good idea.
Texas Distance Festival/Arcadia Invitational
For those of you interested in travel meets this spring. We will be offering TDF and Arcadia as out-of-state trips where we will send a coach. Per CHSAA rules we cannot attend any out-of-state track meets during the CHSAA season without a coach present, so here are options for the 2026 season. Indoor/Outdoor meets outside of the CHSAA season are at your discretion.
All travel logistics (flights, hotel, transportation) will be need to be planned by athletes/families.
Arcadia Invitational Meet Info
Texas Distance Festival Meet Info
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