December 9th to January 5th

NXN Recap
The boys represented Mountain Vista well on Saturday at NXN by finishing as the 13th best high school program in the United States this season!  Well done, and now go enjoy some much needed time off. You've earned it!

• ​Race Replay Video
• Results, Articles, Videos, etc. 

Workout Schedule: December 9th-January 5th
We will not be officially meeting as a group again until we come back from winter break in January. Below is the workout schedule for the next 5 weeks. Here are a few things to keep in mind.

• If you have already taken your two weeks off and are ready to start running again go out and run 30 to 60 mins each day. Runs should be nice and easy. 
• Follow the same plan as you did during the XC season. If you would like to switch plans come talk to Coach Dalby first to discuss. 
• When we come back in January workouts for our different event groups will be posted: 800/1600 and the 1600/3200 group. 
• Workout Schedule: Dec 9th-Jan 5th

Pre-Season Track Meeting for Athletes
When: Wednesday, December 11th from 3:00-3:15
Where: Lower 503
What: Cover winter conditioning info for track, spring meet schedule, and time off after XC. 

Time Off From Running

• 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 not running! 
• If after two weeks off you do not feel mentally ready to go yet it is okay to take a third week off.  
• Workouts for December through winter break have been posted above. During this time we will not meet as a team. Plan on running on your own, or call up a friend to get a run in together.
• Most days there is a group meeting in the front hallway to run after school and finals. This is optional.

Iron/Ferritin Check-up
If you have not had your ferritin levels checked since the end of XC please do so in the next week or two. My 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, and have your iron levels checked ASAP 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. I also recommend that every athlete on the team be taking an iron supplement that works for them. Please come talk to me 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)