June 3rd-9th: Summer Running Week #1

Summer XC starts back up this week! The coaching staff is excited to get going again and is looking forward to the work we will put in together as a TEAM during June, July, and August. 

For week #1 training will NOT be posted in Final Surge. Instead, use the Google Doc below to know what runs we will be doing. Training in Final Surge will be posted again beginning June 10th. 

• Vista Nation XC Training: June 3rd-9th

Additionally, all practices this week will be at MVHS. Meet at the high jump area on the track and be ready to warm-up beginning at 7 a.m. Off site practices (2 to 3 a week) and Saturday runs will begin the following week. 

​June 3rd-9th
Mon-MVHS @ 7 a.m.
Tue- MVHS @ 7 a.m.
Wed- MVHS @ 7 a.m.
Thur- MVHS @ 7 a.m. 
Fri- MVHS @ 7 a.m.
Sat: Run on your own or w/ a teammate
Sun-On your own or w/ a teammate

Kickin' With Katie: Girls Mental Skills Camp
When: June 5th
Where: Boulder Colorado
Website and Registration: www.katiefollett.com/camp

Summer Cross Country: Registration
Online Registration Link:

• https://vistagoldeneagles.sportngin.com/register/form/815546763

Additional Information: For more detailed information about our summer XC program please visit the following link on our website. 

• http://www.vistanationxc.com/summer-xc-camps.html 

Time Off From Running: Distance Runners
After your last race of the track season it is time for a break from running.  Everyone should plan on taking 1 to 2 weeks off/easy.  A few things to consider:

• Take 1 full week off from running (7-10 days). Let your body recuperate after a long season of track training and racing. 
• During week 2 of your down time you have 2 options:
  • Option 1: Run easy this week 3 to 4 times for 20-35 mins
  • Option 2: Do not run this week at all.
• No organized training at this time. If you want to go for a walk, hike, play basketball, or anything else non-structured, do it! Keep things simple and fun. 
• No intense workouts in June. Just easy running and enjoying running with your teammates. We will return to faster workouts sometime after the 4th of July. 

For some of you taking time off is a challenge, but trust us that your body will thank you for it when you are running fast in November/December.

Iron/Ferritin Check-up: Distance Runners
If you have not had your ferritin levels checked since the end of XC please do so before the start of summer running. The coaching staffs 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. 

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.

​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 Level Upkeep For Runners (article)

Summer Training Plans on Final Surge for Athletes
Every athlete on the TEAM will be assigned a training plan this summer. Plans will be updated in Final Surge beginning the week of June 10th-16th after registration has been completed. Below is a basic description of each plan. If you are unsure which plan to follow please come and discuss with a member of the coaching staff. 

• Middle School Plan: This is for our youngest runners on the team. Coach Sprakfe and Coach Twete will be creating a lower mileage plan for this group that is appropriate for our youngest athletes. The goal of the middle school training is to introduce you to the sport of cross country running, provide appropriate challenge, keep injury free, have fun, and to build up to Plan 1 by the time you enter high school 
• Plan 1: New high school runners, or those needing to be on our lowest volume plan. All freshmen will be in this group. Plan 1 athletes typically run between 5 to 6 times a week.
• Plan 2: Athletes that have consistently followed Plan 1 plan during the last year w/ little to no injury issues. Incoming sophomores that ran both XC and track will be ready for this plan. This group will run between 6 to 7 times per week depending on the individual needs of the athlete. 
• Plan 3: Upperclassmen athletes that are ready for a higher volume plan. Consistently followed plan 2 throughout the last year w/ little to no injury issues. Upperclassmen that ran both XC and track last year. This group will run between 7 to 8 times per week depending on the individual needs of the athlete. Athletes following this plan will have optional Sunday runs, along with 1 to 2  morning runs during parts of the season. 
• Plan 4: Upperclassmen athletes that are ready for our highest volume plan. Have successfully followed plan 3 over the last year w/ little to no injury issues. Have run both XC and track the previous 2-3 years. This group will run between 8 to 9 times per week depending on the needs of the individual athlete. Athletes following this plan will have optional Sunday runs, along with 2 morning runs during parts of the season. 

The Final Surge Training App for Athletes
Starting the week of June 10th-17th training will be posted for you in the Final Surge App. 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. 

If you have not signed-up yet for the Final Surge App, or need help doing so, please take a look at the following link for assistance.

• Final Surge: Video and Help Getting Set-up