June 5th-11th: Summer Week #1

Summer Cross Country: Registration

• Registration list as of 6/9 @ 8:15 p.m.
• https://vistagoldeneagles.sportngin.com/register/form/815546763

Schedule: June 5th-11th
Mon: MVHS Track @ 7 a.m.
Tue: MVHS Track @ 7 a.m.
Wed: Redstone Park Duck Pond @ 7 a.m.
Thur: MVHS Track @ 7 a.m.
Fri: Writer's Vista Track @ 7 a.m.
Sat: Aspen Grove Panera Bread Lot @ 7 a.m.
Sun: On Your own or w/ a teammate

The Final Surge Training App for Athletes
Starting this week 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

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 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.

​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)

Vista Nation FAQ Document
The following document is meant to help both athletes are parents with the upcoming XC season. Please feel free to use it to help answer any questions you may have about the summer and fall XC season. Have a question? Please contact Coach Dalby with questions. We will update the document as new questions arise. 

• Vista Nation FAQ Document (link)

Summer Training Plans for Athletes
Each high school athlete on the TEAM will be assigned a training plan this summer. Athlete names will show up on plans once registration is 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, and take all Sundays off from running.
• Plan 2: Athletes that have consistently followed Plan 1 plan during the last year w/ little to no injury issues. 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. Athletes following plan 2 will have optional Sunday runs.
• 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 6 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 optional 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 years. This group will run between 6 to 8 times per week depending on the needs of the individual athlete. Athletes following this plan will have optional Sunday runs, along with 1 to 2 optional morning runs during parts of the season.