July 1st-7th: Iron Check-up

Iron/Ferritin Check
If you have not had your ferritin levels checked since the end of the track season please do so ASAP. The Coaches 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 after 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.

Where to get my iron checked?
Your family doctor can do it. So will any Quest Diagnostics Lab. Quest might be the less expensive option. Usually around $30. 

​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 Deficiency in Runners: The Ultimate Guide to Helping You Understand and Recover From Iron Deficiency (article)

Katie Follett-Boele Sports Performance
We are excited to bring on Coach Katie as part of our team this year! The coaching staff is recommending Coach Katie for anyone who wants to take their running and mental performance to the next level. Improving your mental game is a skill set that can be learned and practiced. Coach Katie can help you get there! 

Here is Coach Katie's bio and information. Please take a look if you are interested in mastering the mental side of running and would like to touch base with Coach Katie. 

• Coach Katie Follett-Boele Sports Performance (PDF)

July 1st-7th
Mon: MVHS Track @ 7 a.m.
Tue: Writer's Vista Park @ 7 a.m.
Wed:  MVHS Track @ 7 a.m.
             Coach Boele is Here Today
Thur: Run On Your Own or w/ a Teammate
Fri: DeKoevend Park @ 7 a.m.
Sat: Bluffs Regional Park @ 7 a.m.
Sun: On Your own or w/ a teammate

NXRSW Trip Information

• Trip Overview and Eligibility Requirements
• Tentative Itinerary

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​Coach Jeff Boelé on Wednesday's
Who is Coach Boele? 

• Here is Coach Boele's bio

When Does Coach Boele Come to Practice: 

• Wednesday's throughout the summer and on Tuesday's during the fall fall. 

Why Does Coach Boele Come Once a Week?

• To benefit individual athlete health during the season. To receive treatment form a message therapist or PT elsewhere would cost you approximately $100-$150 a session. This is what you will pay to receive treatment from Jeff over the course of the entire season. 

Who Can Recieve Treatment From Coach Boele:

• Anyone on the team needing work done during the season. 

Cost: 

• Approximately $7500 for the season (June to December) to show up at practice for 25 weeks ($300 a session). We are asking that any athlete consistently using coach Boele's services to please make a minimum donation of $150 to the Booster Club in the fall. The 2024 cross country program donation fee link will be available in August near the official start of the CHSAA season. 

Consent Form:

• Any athlete wishing to receive treatment from Coach Boele must have the consent form signed by your parents and brought to practice. 
  • Parent/Guardian Consent From to Screen and Treat (204 Updated Form)