June 6th-12th: Consistency is Key (book) and Ferritin Testing

I. Consistency Is Key: 15 Ways to Unlock Your Potential as a High School Runner
The Coaches hope everyone had an awesome 4th of July weekend! Something really special to pass along to everyone this week. A new book about high school XC running was released a few days ago, and our team at Mountain Visa was profiled in it! It's a really cool compliment to the dedication and commitment each of you make to the entire TEAM every single day. If you are serious about becoming a better distance runner during the cross country and track season we recommend you order a copy. Here is what you will learn:

• Thing to consider before you ever lace up your shoes to run (talent vs. excellence, attention span for hard work, progression, etc.)
• What to train (aerobic training, anaerobic training, strength training)
• How to train (Run by feel, easy days vs hard days, practice race pace, ABC training, going further and faster)
• Understanding different ways to race
• The other 22 Hours of the Day (sleep, nutrition, hydration, and listening to your body)
• Team profiles: Vista Nation XC along w/ other great programs that are friends of ours from across the nation like Louden Valley (VA), American Fork (UT), Great Oak (CA), Sandburg (IL), and several more! 

If you are interested in buying a copy the coaches highly recommend it! It's a quick read, and something every high school and middle school runner on the Vista Nation XC squad will benefit from. The aerobic monster T-Shirt even gets a shout out in our team profile!!!!

• Website to Order Consistency is Key (link) 
• Awesome Strength Training Videos from the Consistency is Key website (link)

II. Schedule for July 6th​​-12th
This week the coaches are doing our best to have one of us with each of you everyday of the week.  

• Take a look at the schedule to know what days you are meeting with the coaching staff.
• Days marked in red indicate a coach will be meeting with that individual group. 
• On the days groups are not meeting with coaches we are providing meet up locations so that you have someone to run with from your group. We are doing our best to organize a coach being there on those days. 
• Freshman will have a coach meeting with them all 6 days we are allowed to meet this week. This is to help guide our youngest athletes. 
• We are going to a split start time each day. 6:45 and 7:15. Please know what time your group is going. 
• The middle school camp is on a new schedule this week. Please see the MS link below for more details!
• High School  Schedule: July 6th-12th (link)
  • ​​High School Groups (link)
    
• Middle School Groups and Schedule: July 6th-12th (link)

III. Summer Payment
Registration Link: 

• https://vistagoldeneagles.sportngin.com/register/form/895186390
• Please have your payment in ASAP!!!

DATES of Camp:  June 22nd-August 8th
COST: 

• $100. All fees must be paid by credit card. We are not accepting checks this year.
• This years fee is $50 less than last year. 
• The $100 covers the cost of our entire summer XC camp including in person coaching and electronic coaching via Final Surge. 
• Our summer program is the main fundraiser for our team each year and how we afford things like additional coaching stipends, uniforms, meet transportation, etc. during the season.
• If anyone cannot pay the $100 camp fee please contact Coach Dalby. Nobody will be turned away. 

IV. High School Training for July 6th-12th
From here on, 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

V. Middle School Practices for July 6th-12th
Each group will meet 2x per week, once on-campus, and once OFF-CAMPUS! We are using Redstone Park for its proximity to the Highline Canal and SHADE! Additionally, each week, one group will meet a third time! Groups 3 and 4 were combined to facilitate the two/three practice schedule. When on-campus, athletes will work with one coach with a staggered start. Off-campus, two coaches will be present. We realize this schedule will not work every time for every athlete. 

Reminders:

1. Continue to bring a mask, labeled water bottle, and be ready to answer COVID Symptom Questions. If you would answer YES to any question, please stay home and run on your own. We will still take temperatures and enforce Social Distancing.
2. Please bring a watch to practice! 
3. Be on time. This helps us get checked in quickly.
4. If you can’t make a practice, they are still posted on Final Surge. 
5. Keep being safe and having fun! 

If you are listed in the last column on the Group List and would like to join a LIVE practice, please email Coach Estell ([email protected]) or Coach Sprafke ([email protected]).

VI. 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. 

Start Here:
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)​

Educate Yourself 
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. 

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.  

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