Mon: On your own or w/ a teammate: 35-50 minutes easy
Tue: Writer's Vista Park @ 8 a.m.
Wed: Red Stone Park @ 8 a.m.
Thur: Thanksgiving (On Your Own)
Fri: Aspen Grove Panera Bread @ 8 a.m.
Sat: MVHS @ 8 a.m.
Sun: On your own or w/ a teammate
Time Off From Running
If Arizona was your last race of the season it is time for a much needed break from running. I will post more detailed information on next weeks blog about December training but everyone should plan on taking off at least 2 weeks from running. 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.
- If you would like to take a 3rd week off, do it! Your track season will not suffer because you took 3 weeks off, and you will feel more refreshed when you return to training for the track season.
- Need more time than 3 weeks? Talk to the coaches about it, but nobody should return to training until they are feeling refreshed, mentally ready, and motivated to do so.
- Workouts for December through winter break will be posted next week. We will not meet as a team at this time. However, call your teammates is you are looking for someone to run with.
- No intense workouts in December. Just easy running and enjoying what you are doing. We will return to faster workouts sometime in January.
- Info on how to sign up for winter conditioning for track will be up on the blog sometime in 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 the new year. 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 before 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)
Running Lane XC Championship
If you are interested in traveling to the Running Lane Championship, please contact Kathy Adams or Nanette Gamily for information on a hotel block and flight information
Hotel Block Information for Element Huntsville:
Use the link below to book your athlete/family rooms for the Running Lane Championships. You can book a room with 2 queens or a room with 1 king. We currently have 10 rooms in our block. If the block sells out, please contact Kathy Adams (714.876.8797) to see if more rooms can be made available at our group price.
- We are working on a team dinner – details to follow soon.
- Book your group rate for Mountain Vista Cross Country Room Block
- Hotel: Element Huntsville
- Room Rate: $149/night – includes room, buffet breakfast, wifi, parking
- Check In Date: Thursday, December 2, 2021
- Check Out Date: Saturday, December 4, 2021
- Last Day to Book at Group Rate: November 2, 2021
Kathy Adams: kathy@kathyadamsdrs.com or 714.876.8797
Nanette Gamily: ngamily@comcast.net or 720.939.0308'
Use the link below to book your athlete/family rooms for the Running Lane Championships. You can book a room with 2 queens or a room with 1 king. We currently have 10 rooms in our block. If the block sells out, please contact Kathy Adams (714.876.8797) to see if more rooms can be made available at our group price.
We are working on a team dinner – details to follow soon.
Book your group rate for Mountain Vista Cross Country Room Block
Hotel: Element Huntsville
Room Rate: $149/night – includes room, buffet breakfast, wifi, parking
Check In Date: Thursday, December 2, 2021
Check Out Date: Saturday, December 4, 2021
Last Day to Book at Group Rate: November 2, 2021
Official Meet Information