The coaches really enjoyed our time last week BBQ-ing with the TEAM and listening to the goals you have set for the 2018 season. We are excited that the goals you chose this year are challenging ones. They are the kinds of goals that will be difficult to accomplish, but possible if our entire TEAM works together towards them over the next 6 months. Trust in "the process" and you will achieve amazing things this season!
Keep an eye out for an email later this week with our TEAM goals typed up for everyone.
XC Parent Meet and Greet
When: Thursday June 21 at 6:30
Where: The O'Sullivan's Home (1117 Southbury Court)
What: A meet and greet for all Vista Nation parents to hangout, socialize, and get to know each other a little better before the season starts.
Food: Light snacks will be served
RSVP: Text your RSVP to Teresa 720-840-6335 or Kelly 720-670-6032
Who: ALL Vista parents are welcome!
The Importance of Iron Level Upkeep for Distance Runners
Our coaching staff has over 100 years of combined experience in distance running as both athletes and coaches. 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.
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, and talk to your medical provider about how much you either should, or should not be taking.
Articles about Iron for Distance Runners:
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 additional question.
- 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
Talking to Your Doctor
In the coaching staff's experience some doctors are hesitant to test for ferritin levels because they do not fully understand the critical role ferritin plays in endurance athletics. Below is a letter from Dr. Kim Colter (Washington, MO) w/ references, about ferritin levels for endurance athletes that you can take with you to your medical provider when you ask to get tested. Please take this letter with you so that your doctor fully understands why it is you are asking to have your ferritin levels checked.
Monday- MVHS 7 a.m.
Tuesday-Redstone Park 7 a.m. (meet at shelter house
by the duck pond)
Wednesday-The Bluffs Regional Park 7 a.m.
Thursday-MVHS 7 a.m.
-XC Parent Meet and Greet 6:30 p.m. at the O'Sullivan's
Friday-Waterton Canyon Main Parking Lot 7 a.m.
-Breakfast After at Tamale Kitchen (Chatfield Blvd. and Wadsworth)
Saturday-On your own, check the workout schedule on the blog
Sunday-On your own
Training Plans for June 4th-17th
If you are unsure which plan to follow please come talk to Coach Dalby.