Monday: East/West Trail-Grigs Rd Lot 7 a.m.
Tuesday: MVHS 7 a.m.
Wednesday: Writer's Vista 7 a.m.
Thursday: MVHS 7 a.m.
Friday: Golden Gate Canyon Camping Trip Run
-or- Redstone Park 7 a.m.
Saturday: On Your Own or call a teammate
Sunday: Rest Day
Team Camping Trip Info & Registration
- 2019 Registration Link (click to register)
What: 10th Annual Vista Nation XC High Altitude Camping Trip
Who: Any member of Vista Nation XC who has registered for summer conditioning, and has also been a consistent member of our mourning workouts.
When: July 18th-19th
Where: Golden Gate Canyon State Park (1 hour from MVHS): $20 to cover the cost of food and camping on the trip. Athletes are responsible for paying their own way into the park if you are driving (carpool and chip in!). Parent drivers are encouraged.
Campsite: Rifleman Phillips Group Campground
Arrival: 3 p.m. on July 18th
Leaving: Between 10 and 11 a.m. on July 19th
Tents: Athletes are responsible for either bringing their own tent, or making arrangements with another teammate to stay in their tent.
Campsites: We have separate camping areas for the boys team and the girls team.
Transportation: Parents can drop athletes off at Rifleman Phillips Campground, or you can carpool up to Golden Gate Canyon. Athletes that drive will not be allowed to leave the park in their cars until after checkout time on Friday.
Registration: Please fill out the registration link above by Sunday, July 14th.
Parent Help: If any of our parents would like to come up and camp we would love to have you join us! Please email coach Dalby at firstname.lastname@example.org. Our biggest need is helping Selle and Dalby w/ dinner and breakfast during the trip.
NXRSW Trip Information
Below is all of the information you need to know about this years trip to Arizona. Please book flights ASAP if you plan on going! The TEAM flight is currently around $250 round trip. Information on the team flights can be found in the information posted.
- NXRSW Flight/Hotel Info
- NXRSW Mountain Vista Registation (Google Form)
- Families must fill this out to go on the trip. Please talk to Coach Dalby or Selle before booking a flight about your eligibility for the trip.
- NXRSW Official Website
Heritage HS Eagles 5K
When: Saturday, July 27th
Where: Heritage HS Liberty Bell Course
Who: Anyone wanting to run a race this summer to test out their current fitness. Have fun, and don't worry about the time. We haven't done a lot of fast 5K training yet.
Meet Info and Registration (link)
Training Calendar for July 15th-21st
Every week a training plan will be posted for you to follow. 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.
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.
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)
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.
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 additionalquestion.
- 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