Mountain Vista Track & Field and Cross Country
  • Home
  • Blog
  • Schedule/Calendar
  • Coaches
  • Records
  • Team Documents
  • Grocery Card Fundraiser
  • Links

Vista Nation Team Blog

The purpose of this blog is for the coaching staff to be able to communicate with athletes, parents, and fans about all thing MVHS cross country and track.

email coach dalby

May 23rd-29th: Banquet, Uniform Return, Summer XC Running

5/23/2022

 
Picture
Uniform Turn-In
  • Uniforms can be turned in to Coach Dalby in L503.
  • Uniforms must be turned in by the last day of school to avoid an athletic fine. 
  • Athletes that do not turn in uniforms will be fined $100 ($50 for top/$50 for shorts). 
  • State Participants and Seniors: Please bring your uniform to the banquet, or to Coach Dalby in L503.

End of the Season Awards Banquet
When: Thursday, May 26th from 6 p.m. to 7:30 p.m.
Where: MVHS Commons  
Who: All 2022 Mountain Vista Track and Field athletes and their families are welcome to attend.
​
Dress: Look nice. 
Prupose: To celebrate the success of our season and our Seniors. 

Summer Cross Country Camp

Who: All middle school and high school cross country/distance athletes wanting to prepare for the upcoming fall cross country season. Incoming 6th graders are also welcome to join our middle school camp. 

What: A 9 week summer training program for dedicated cross country runners looking to get ready for the 2022 season. 

When: Mondays through Fridays from 7:00 a.m. to 8:30 a.m. starting June 6th to August 6th. High school athletes will also have the option to meet on Saturday mornings as a team throughout the summer for our weekly long run. 

Where: We meet at a variety of locations throughout the Highlands Ranch area to run. Practice locations will be posted each week at www.vistanationxc.com

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 
​
Pre-Season XC Meeting
When: Wednesday, May 25th @ 12:30 p.m.
Where: Dalby's Room (L503)
What: To talk about summer running, fall XC, summer goal setting BBQ, NXRSW trip eligibility to Arizona: November 17-19, potential spring 2023 travel meets for track, time off from running, new aerobic monster shirts, and other important Vista Nation XC agenda items. 

Time Off From Running
After your last race of the season it is time for a much needed break from running.  Everyone should plan on taking at least 2 weeks off.  A few things to consider:
  • Take a 2 full weeks off from running. Let your body recuperate after a long season of XC training and racing. 
  • 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. 
  • If you would like to take a 3rd week off, do it! Your XC season will not suffer because you took 3 weeks off. 
  • Athletes should wait to return to training in June once they are feeling refreshed, mentally ready, and motivated to do so. If that means more than 3 weeks off then you should take it. 
  • No intense workouts in June. Just easy running and enjoying running with your teammates. We will return to faster workouts sometime in July. 
For some of you taking time off is a HUGE challenge, but trust us that your body will thank you for it when you are running fast in November/December! ​

Iron/Ferritin Check-up
If you have not had your ferritin levels checked since the end of XC please do so before the start of summer running. Our 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)

Comments are closed.

    Coach Jonathan Dalby

    Head XC and Track Coach at Mountain Vista HS.

    Archives

    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012

    RSS Feed

Powered by Create your own unique website with customizable templates.
Photo used under Creative Commons from dsearls