Blog Posts

July 29th-August 4th: Last Call for Fall XC Registration

7/28/2024

Fall XC Registration
All Athletes must be registered, have a current physical on file, and participation fee paid before being cleared to participate during the first week of practice.

Registration Opens: July 22nd
Deadline for Registration: August 4th
The official CHSAA season begins on Monday, August 5th.
Athletes that have not registered and cleared by August 5th will not able to participate in practices that week.
Registration Website: https://mountainvista-ar.rschooltoday.com/

NXRSW Registration & Information
Before registering for NXRSW athletes must come and talk to Dalby and Selle (together) at practice. The deadline to have initial conversations about the trip and fill out the interest form is Saturday, August 3rd.

Current List of Confirmed Registered Athletes
Registration/Interest Link (Athletes are not eligible for the trip until they have talked to Dalby and Selle. Even if you have been on the trip in the past).
Trip Overview and Eligibility Requirements
Tentative Trip Itinerary

Meet Schedule for 2024 Fall Season 
The fall 2024 meet schedule can be seen at the link below. This schedule is tentative and may still change.

Vista XC Fall 2024 Meet Schedule (link)

Schedule for July 29th-August 4th
Mon: MVHS Track @ 7 a.m.
Tue: MVHS Track @ 7 a.m.
Wed: DeKoevend Park @ 7 a.m.
Coach Boele is Here
Thur: Redstone Park @ 7 a.m.
Fri: MVHS Track @ 7 a.m.
Sat: Aspen Grove Panera Bread @ 7 a.m.
Sun: On Your own or w/ a teammate

July 22-28th: Fall XC Season and NXR Registration

7/21/2024

I. Fall XC Registration
All Athletes must be registered, have a current physical on file, and participation fee paid before being cleared to participate during the first week of practice.

Registration Opens: July 22nd
Deadline for Registration: August 4th
The official CHSAA season begins on Monday, August 5th.
Athletes that have not registered and cleared by August 5th will not able to participate in practices that week.
Registration Website: https://mountainvista-ar.rschooltoday.com/

II. NXRSW Registration & Information
Before registering for NXRSW athletes must come and talk to Dalby and Selle (together) at practice.

Registration/Interest Link (Athletes are not eligible for the trip until they have talked to Dalby and Selle. Even if you have been on the trip in the past).
Trip Overview and Eligibility Requirements
Tentative Trip Itinerary

III. Meet Schedule for 2024 Fall Season 
The fall 2024 meet schedule can be seen at the link below. This schedule is tentative and may still change.

Vista XC Fall 2024 Meet Schedule (link)

IV. Iron/Ferritin Reminders
If you have not gotten your ferritin/iron numbers checked please make sure you do before the start of the season. Lots of additional information is available on our website for athletes and families about the importance of iron for high school distance runners and why the coaching staff recommends that athletes on the team be on a supplement.

The Importance of Iron for High School Distance Runners

V. Coach Jeff Boelé on Wednesday's
Who is Coach Boele?

Here is Coach Boele's bio

When Does Coach Boele Come to Practice:

Wednesday's throughout the summer and on Tuesday's during the fall fall.

Why Does Coach Boele Come Once a Week?

To benefit individual athlete health during the season. To receive treatment form a message therapist or PT elsewhere would cost you approximately $100-$150 a session. This is what you will pay to receive treatment from Jeff over the course of the entire 20+ week season.

Who Can Receive Treatment From Coach Boele:

Anyone on the team needing work done during the season.

Cost:

Approximately $7500 for the season (June to December) to show up at practice for 25 weeks ($300 a session). We are asking that any athlete consistently using coach Boele's services to please make a minimum donation of $150 to the Booster Club in the fall. The 2024 cross country program donation fee link will be available in August near the official start of the CHSAA season.

Consent Form:

Any athlete wishing to receive treatment from Coach Boele must have the consent form signed by your parents and brought to practice.
- Parent/Guardian Consent From to Screen and Treat (2024 Updated Form)

VI. Katie Follett-Boele Sports Performance
We are excited to bring on Coach Katie as part of our team this year! The coaching staff is recommending Coach Katie for anyone who wants to take their running and mental performance to the next level. Improving your mental game is a skill set that can be learned and practiced. Coach Katie can help you get there!

Here is Coach Katie's bio and information. Please take a look if you are interested in mastering the mental side of running and would like to touch base with Coach Katie.

Coach Katie Follett-Boele Sports Performance (PDF)

VII. Schedule for July 22nd-28th
Mon: MVHS Track @ 7 a.m.
Tue: MVHS Track @ 7 a.m.
Wed: The Bluffs Regional Park @ 7 a.m.
Coach Boele is Here
Thur: Writer's Vista Park @ 7 a.m.
Fri: MVHS Track @ 7 a.m.
Sat: Redstone Park @ 7 a.m.
Sun: On Your own or w/ a teammate

July 15th-21st: Gear Orders Due This Week!

7/14/2024

Saturday's long run will be at Waterton Canyon!

July 15th-21st
Mon: MVHS Track @ 7 a.m.
Tue: Redstone Park @ 7 a.m.
Wed: DeKoevned Park @ 7 a.m.
Coach Boele is Here
Thur: MVHS Track @ 7 a.m.
Fri: MVHS Track @ 7 a.m.
Sat: Audubon Center at Chatfield @ 7 a.m.
Sun: On Your own or w/ a teammate

Gear Orders for the Fall
Uniform and Nike gear orders for the season will be available online later this week. The link will be posted below and emailed to families once it goes live.

MVHS 2024 Gear Order Link (Open until July 19th)
Gear Order Preview (PDF)

We are asking that all athletes on the high school team order their own uniforms if you do not already have one (same uniforms as last fall/spring). The green uniform and black shorts are the ones we will use during the season. This is your uniform to keep, and the same uniform we will be using during the track season.

Athletes on the team that do not purchase a uniform will be issued one for the season. However, these will not be the identical model as the Nike jersey's/shorts.

Web Store Dates: Once open the store will be available until Wednesday July 19th.
Boys Uniform: Nike Team Running Singlet and 10K Running Short
Girls Uniform: Women's Team Running Singlet and Performance Women's Game Short
NXRSW Vista Nation XC Club Uniform (pirate singlets): Athletes planning on attending NXRSW in November will need to order a Vista Nation club uniform. These are the men's and women's pirate singlets. We will use the same black shorts that we use during the season. Pirate uniforms will not be available to checkout for NXRSW.
Additional Gear: All other Nike gear to order is optional.

Iron/Ferritin Reminders
If you have not gotten your numbers checked please make sure you do so! Lots of additional information available for families about the importance of iron for high school distance runners and why the coaches all recommend that athletes on the team be on a supplement.

The Importance of Iron for High School Distance Runners

NXRSW Trip Information

July 8th-14th: Season Gear Orders Available Soon

7/7/2024

Practice Schedule: July 8th-14th
Mon: MVHS Track @ 7 a.m.
Tue: Redstone Park @ 7 a.m.
Wed: Grigs Road Pavilion @ 7 a.m.
Thur: MVHS Track @ 7 a.m.
Fri: MVHS Track @ 7 a.m.
Sat: Aspen Grove Panera Bread @ 7 a.m.
Sun: On Your own or w/ a teammate

Gear Orders for the Fall
Uniform and Nike gear orders for the season will be available online later this week. The link will be posted below and emailed to families once it goes live.

MVHS 2024 Gear Order Link (Open until July 19th)
Gear Order Preview (PDF)

Web Store Dates: Once open the store will be available until Wednesday July 15th.
Boys Uniform: Nike Team Running Singlet and 10K Running Short
Girls Uniform: Women's Team Running Singlet and Performance Women's Game Short
NXRSW Vista Nation XC Club Uniform (pirate singlets): Athletes planning on attending NXRSW in November will need to order a Vista Nation club uniform. These are the men's and women's pirate singlets. We will use the same black shorts that we use during the season. Pirate uniforms will not be available to checkout for NXRSW.
Additional Gear: All other Nike gear to order is optional.

The Importance of Iron for High School Distance Runners

NXRSW Trip Information

Coach Jeff Boelé on Wednesday's
Who is Coach Boele?

Here is Coach Boele's bio

When Does Coach Boele Come to Practice:

Wednesday's throughout the summer and on Tuesday's during the fall fall.

Why Does Coach Boele Come Once a Week?

To benefit individual athlete health during the season. To receive treatment form a message therapist or PT elsewhere would cost you approximately $100-$150 a session. This is what you will pay to receive treatment from Jeff over the course of the entire season.

Who Can Recieve Treatment From Coach Boele:

Anyone on the team needing work done during the season.

Cost:

Approximately $7500 for the season (June to December) to show up at practice for 25 weeks ($300 a session). We are asking that any athlete consistently using coach Boele's services to please make a minimum donation of $150 to the Booster Club in the fall. The 2024 cross country program donation fee link will be available in August near the official start of the CHSAA season.

Consent Form:

Any athlete wishing to receive treatment from Coach Boele must have the consent form signed by your parents and brought to practice.
- Parent/Guardian Consent From to Screen and Treat (204 Updated Form)

Katie Follett-Boele Sports Performance
We are excited to bring on Coach Katie as part of our team this year! The coaching staff is recommending Coach Katie for anyone who wants to take their running and mental performance to the next level. Improving your mental game is a skill set that can be learned and practiced. Coach Katie can help you get there!

Here is Coach Katie's bio and information. Please take a look if you are interested in mastering the mental side of running and would like to touch base with Coach Katie.

Coach Katie Follett-Boele Sports Performance (PDF)

July 1st-7th: Iron Check-up

6/30/2024

Iron/Ferritin Check
If you have not had your ferritin levels checked since the end of the track season please do so ASAP. 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.

Where to get my iron checked?
Your family doctor can do it. So will any Quest Diagnostics Lab. Quest might be the less expensive option. Usually around $30.

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.

Coach Katie Follett-Boele Sports Performance (PDF)

July 1st-7th
Mon: MVHS Track @ 7 a.m.
Tue: Writer's Vista Park @ 7 a.m.
Wed: MVHS Track @ 7 a.m.
Coach Boele is Here Today
Thur: Run On Your Own or w/ a Teammate
Fri: DeKoevend Park @ 7 a.m.
Sat: Bluffs Regional Park @ 7 a.m.
Sun: On Your own or w/ a teammate

NXRSW Trip Information

Coach Jeff Boelé on Wednesday's
Who is Coach Boele?

Here is Coach Boele's bio

When Does Coach Boele Come to Practice:

Wednesday's throughout the summer and on Tuesday's during the fall fall.

Why Does Coach Boele Come Once a Week?

To benefit individual athlete health during the season. To receive treatment form a message therapist or PT elsewhere would cost you approximately $100-$150 a session. This is what you will pay to receive treatment from Jeff over the course of the entire season.

Who Can Recieve Treatment From Coach Boele:

Anyone on the team needing work done during the season.

Cost:

Approximately $7500 for the season (June to December) to show up at practice for 25 weeks ($300 a session). We are asking that any athlete consistently using coach Boele's services to please make a minimum donation of $150 to the Booster Club in the fall. The 2024 cross country program donation fee link will be available in August near the official start of the CHSAA season.

Consent Form:

Any athlete wishing to receive treatment from Coach Boele must have the consent form signed by your parents and brought to practice.
- Parent/Guardian Consent From to Screen and Treat (204 Updated Form)

June 24th-30th: Summer Week #4

6/23/2024

On Saturday this week we will be running in Waterton Canyon.

June 24th-30th
Mon: MVHS Track @ 7 a.m.
Tue: Rocky Heights MS @ 7 a.m.
Wed: MVHS Track @ 7 a.m.
Coach Boele is Here Today
Thur: Redstone Park @ 7 a.m.
Fri: MVHS Track @ 7 a.m.
Sat: Audubon Center at Chatfield @ 7 a.m.
Sun: On Your own or w/ a teammate

Fall XC Meet Schedule
These dates are meant to help with planning purposes for the season, however, not all dates have been finalized yet.

2024 Fall XC Meet Schedule

NXRSW Trip Information

Coach Jeff Boelé on Wednesday's
Who is Coach Boele?

Here is Coach Boele's bio

When Does Coach Boele Come to Practice:

Wednesday's throughout the summer and on Tuesday's during the fall fall.

Why Does Coach Boele Come Once a Week?

To benefit individual athlete health during the season. To receive treatment form a message therapist or PT elsewhere would cost you approximately $100-$150 a session. This is what you will pay to receive treatment from Jeff over the course of the entire season.

Who Can Recieve Treatment From Coach Boele:

Anyone on the team needing work done during the season.

Cost:

Approximately $7500 for the season (June to December) to show up at practice for 25 weeks ($300 a session). We are asking that any athlete consistently using coach Boele's services to please make a minimum donation of $150 to the Booster Club in the fall. The 2024 cross country program donation fee link will be available in August near the official start of the CHSAA season.

Consent Form:

Any athlete wishing to receive treatment from Coach Boele must have the consent form signed by your parents and brought to practice.
- Parent/Guardian Consent From to Screen and Treat (204 Updated Form)

June 17th-23rd: Wednesday's with Coach Boele

6/16/2024

Coach Boele will be joining us on Wednesday's throughout the summer:

June 17th-23rd
Mon: MVHS Track @ 7 a.m.
Tue: Griggs Rd Pavillion (East/West Trail)@ 7 a.m.
Wed: MVHS Track @ 7 a.m.
Coach Boele is Here Today
Thur: DeKoevend Park @ 7 a.m.
Fri: MVHS Track @ 7 a.m.
Sat: Reynolds Landing @ 7 a.m.
Sun: On Your own or w/ a teammate

Coach Jeff Boelé on Wednesday's
Who is Coach Boele?

Here is Coach Boele's bio

When Does Coach Boele Come to Practice:

Wednesday's throughout the summer and on Tuesday's during the fall fall.

Why Does Coach Boele Come Once a Week?

To benefit individual athlete health during the season. To receive treatment form a message therapist or PT elsewhere would cost you approximately $100-$150 a session. This is what you will pay to receive treatment from Jeff over the course of the entire season.

Who Can Recieve Treatment From Coach Boele:

Anyone on the team needing work done during the season.

Cost:

Approximately $7500 for the season (June to December) to show up at practice for 25 weeks ($300 a session). We are asking that any athlete consistently using coach Boele's services to please make a minimum donation of $150 to the Booster Club in the fall. The 2024 cross country program donation fee link will be available in August near the official start of the CHSAA season.

Consent Form:

Any athlete wishing to receive treatment from Coach Boele must have the consent form signed by your parents and brought to practice.
- Parent/Guardian Consent From to Screen and Treat (204 Updated Form)

NXRSW Trip Information

June 10th-16th: Summer Training Week #2

6/9/2024

Schedule for June 10th-16th
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

Training Schedule for Week #2
Training will be posted in Final Surge by Wednesday this week for all registered summer athletes. Until then, high school athletes should use the Google Doc below to know what training we will be doing this week.

Vista Nation XC Training: June 10th-16th

The Final Surge Training App for Athletes
Starting this week training will be posted for you in the Final Surge App (by Wednesday). 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

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

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.

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 typically runs 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 typically runs between 7 to 8 times per week depending on the individual needs of the athlete.
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 has already run doubles (two runs a day) in the past. This group typically runs 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 or 3 morning runs during parts of the season.

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

5/31/2024

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.

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

May 20th-26th: End of Season Banquet

5/19/2024

Congratulations to everyone on the team for an outstanding state meet performance this past weekend. The girls finishing third ties our all time best performance at the meet and the boys finishing second is our first trip to the podium at the state championship. Well done! The coaches are all very excited for your accomplishments.

State Meet Results, Videos, Photos, Etc.

End of the Season Awards Banquet
When: Tuesday, May 21st from 6 p.m. to 8 p.m.
Why: to celebrate this years accomplishments and our seniors
Where: MVHS Commons
Who: All Mountain Vista Track and Field athletes and their families.
Dress: Look nice.

Pre-Season XC Meeting
When: Tuesday, May 21st @ 1 p.m.
Where: Dalby's Room (L503)
What: To talk about summer running, fall XC, NXRSW trip eligibility to Arizona: November 21st-23rd, the fall XC Schedule, potential spring 2025 travel meets for track, time off from running, and other important Vista Nation XC agenda items.

Post-Season Track Meeting
When: Thursday, May 22nd @ 1 p.m.
Where: Dalby's Room (L503)
What: To talk about opportunities for the spring 2025 season including either the New Balance Indoor National Meet in Boston, or the Nike Indoor National Meet in New York next March.

Uniform Turn-In

Uniforms can be turned in to Coach Dalby in L503 this week. Or bring to the banquet.
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).

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

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 2024 fall season.

When: Mondays through Fridays from 7:00 a.m. to 8:30 a.m. starting June 5th to August 5th. High school athletes will also have the option to meet on Saturday mornings as a team throughout the summer.

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

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

Take 1 full week off from running. 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 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: 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.

<<Previous

Forward>>

Vista Nation Team Blog

July 29th-August 4th: Last Call for Fall XC Registration

July 22-28th: Fall XC Season and NXR Registration

July 15th-21st: Gear Orders Due This Week!

July 8th-14th: Season Gear Orders Available Soon

July 1st-7th: Iron Check-up

June 24th-30th: Summer Week #4

June 17th-23rd: Wednesday's with Coach Boele

June 10th-16th: Summer Training Week #2

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

May 20th-26th: End of Season Banquet

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