The last few weeks I've posted articles on the blog about two very important concepts to your success as a distance runner: How nutrition supports you as a distance runner and the importance of Iron Level Upkeep for distance runners. This week, I am going to write about another important aspect to your success, sleep. 

Think of sleep as a secret ingredient in your recipe for running success. Sure, hard workouts are part of that recipe also. But if you want want to maximize your potential as a high school distance runner you will need to prioritize your sleep in the same way you prioritize training and your nutrition. 

Because you are challenging your body through hard training you will need enough sleep to support your running, the physical growth of adolescence, and to support your academic success as a student athlete. This means you are going to need more sleep than your than your non-running classmates at Vista. As much as an extra hour of sleep a night, or more, compared to your peers. 

The table above on this weeks blog comes from my friend and fellow Coach Paul Vandersteen at Neuqua Valley HS in Illinois. His boys have won NXN so he knows his stuff. Coach Vandersteen uses this chart to show his team what "championship sleep" looks like. You can use this in the same way they do. Work backwards to know when you need to go to bed. If you want to be a championship runner, you will have to get a championship amount of sleep just like professional athletes do. We may not do the same workouts as Olympians, but we can sleep like them in order to be at our best. The key with sleep is that it should be enough to support the hard training we do, your physical growth as a teenager, and your academics. This means 8 to 10 hours of sleep a night. 

Why is sleep so important? Sleep is when your body repairs itself. It takes the nutrition you have been putting in your body and repairs it from the damage you've done to it through hard workouts. Simply put, the more you sleep, the more your body recovers and the stronger you become. If you are getting 8 to 10 hours of sleep consistently each  night your body will rebuild itself so that you are at your best! 

Final thoughts. We may not be Olympians, but we can sleep like them by getting 8 to 10 hours of championship sleep a night. To put it another way, "Rest Like the Best!" Every night of championship sleep that you get will lead to better training and faster racing. 

Consistency is Key: 15 Ways to Unlock Your Potential as  HS Runner
Finally, A new book about high school XC running was released the other week, 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 the coaches recommend you order a copy. There is great advice inside the pages of the book about the importance of sleep, along with lots of other tips related to training, nutrition, race strategy, and 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)

Schedule for July 20th-26th
This week we will be moving to two practice each day. A Boys practice and a girls practice for all high school runners.   

• Take a look at the schedule to know the practice location each week. 
• We are moving to two groups starting this week per the DCSD Phase II summer camp guidelines: A boys group and a girls group.
• All practices will start at 6:45 a.m. This is to avoid the heat, and the crowds around town on the trails when we run. We do not want to over crowd the trails when they start to become busy. 
• There will always be a coach at practice. 
• The freshman group will  be split up. All freshman boys will be with the boys group each morning, and the freshman girls with the girls group. 
• The middle school camp is on a different schedule this week. Please see the MS link below for more details!
• High School  Schedule: July 20th-26th (link)
• Middle School Groups and Schedule: July 20th-26th (link)

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 (jkestell@dcsdk12.org) or Coach Sprafke (kesprafke@dcsdk12.org).

High School Training for July 20th-26th
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

Nutrition for Distance Runners
Last week we covered the importance of Iron Level Upkeep for distance runners on the blog. I have also included a pair of additional articles this week about this very important issue, and how it can impact you as a high school cross country athlete.

• How Much Iron is Enough for Endurance Athletes?
• The Athletes Guide to Boosting Iron
• Foundational Guidelines for Iron Supplementation (Courtesy of Dr. Jeff Messier: Exercise Science Chair, Mesa Community College and Desert Vista High School XC/Track Coach)

This week, we are going to tackle another important issue. Nutrition for distance runners. If you are sleeping well (more on this next week) and training well, you'll have to fuel your body with the right kinds of foods to maximize your ability as a runner. While we don't need you to change everything you eat, it is important to realize that you will need to eat better than a typical high school student. This doesn't mean you can never "cheat" and eat some of the fun stuff like ice cream. It just means that if you want to get the most out of your training and championship sleeping you will need to fuel yourself with the right kind of nutrition. For more ideas on what "the right kind of nutrition" looks like check out our simple MVHS TEAM nutrition guide:

• MVHS Distance Program Nutrition Guide (link)

Think of nutrition like you think of training, with balance in mind. When we train, we keep our hard days challenging, and our easy days pretty easy. You can take a similar approach to your nutrition. There is a balance between the way most high school students eat, and balancing that with consistently fueling yourself like an elite athlete.

What does that balance look like? It's okay to "cheat" and eat the fun stuff as long as you are taking care of your daily nutritional needs. My best friend from high school, Matt Tegenkamp who was a two time Olympian (2008 in the 5000 meters/2012 in the 10,o00 meters) and the American record holder for 2-miles (8:07) says it plainly and simply like this, "All things in moderation."  In other words, fuel yourself like a champion 90% of the time. Eat what mom and dad cook for dinner. Eat lots of fruits and vegetables. Eat good fats from things like high quality meat, avocados, and nuts. Get in plenty of protein, and don't forget about carbohydrates if you are going to be your best while also recovering from some pretty challenging training. And the other 10% of the time...it's okay to treat yourself. 

Where do most high school athletes mess up their nutrition?
That's easy! They don't eat enough. Your bodies are growing and you are going through some really tough training at the same time. Both require a lot of food, much more than your non-running classmates require. 

Basic Nutrition Advise for High School Distance Runners
Here are a couple of things to keep in mind.

1. Eat food...lots of food! At dinner time, eat what mom and dad cook for you. 
2. Eat a full meal at breakfast, lunch and dinner. Snacks that fuel you as an athlete between each meal are probably also necessary to meet your daily caloric needs as a high level endurance athlete. 
3. 90% of what you eat can be foods that fuel you like an athlete: (high quality meat, whole grains, tubers, legumes, fruits, vegetables, etc.)
4. Keep processed and refined foods in moderation. (sugar, protein bars, fast food, convenience store food, soda/energy drinks, etc.)
5. Choose whole foods over processed foods.
6. Never feel hungry for long. If you are hungry, your body is telling you that it needs more energy. 
7. Discuss with your parents what your best corse of action is in regards to nutrition. 
8. Keep a balance between eating like a normal high school student and an elite distance runner. It's okay to eat the "fun" stuff in moderation as long as you are meeting all of your other daily nutritional needs. 
9. Read this for additional advice: MVHS Distance Program Nutrition Resource (Drive)

Individualized Nutrient and Hydration Guidance
The coaching staff would love speak with any of the athletes on the TEAM about nutrition. If you are interested, please talk to one of the coaches at practice. Based on your current age and training volumes we will help you to consider the following: Daily calorie needs (it's much more than you think!), daily H2O consumption, post-training protein and carbohydrate intake (Chocolate Milk), daily protein and good fat intake advice (again, it's more than you think it needs to be), and amount of iron supplement you should consider. 

Consistency is Key: 15 Ways to Unlock Your Potential as  HS Runner
Finally, A new book about high school XC running was released last week, 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 the coaches recommend you order a copy. There is great advice inside the pages of the book about the importance of nutrition, along with lots of other tips related to training, sleep, race strategy, and 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)

​
Summer Payment
If you have not already done so, please take care of your summer payment ASAP so that we can finish collecting dues for the summer. Currently, only half of our summer participants have taken care of this. 

Please remember that this is our main fundraiser for the season and how we are able to compensate our assistant coaches during the summer and spring. This season, the school district is not providing for any assistant coaching stipends and we are paying 100% of that cost out of our TEAM budget.

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. 

Schedule for July 13th-19th
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 13th-19th (link)
  • ​​High School Groups (link)
• Middle School Groups and Schedule: July 13th-19th (link)

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 (jkestell@dcsdk12.org) or Coach Sprafke (kesprafke@dcsdk12.org).

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 (jkestell@dcsdk12.org) or Coach Sprafke (kesprafke@dcsdk12.org).

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.  

​

Schedule for June 29th-July 5th​​
This week we are going to try to see groups a few different times. Here is what you need to know. 

• Take a look at the schedule to know what days you are meeting with the coaching staff.
• On the days groups are not meeting with coaches we are providing optional meet up locations so that you have someone to run with from your group.
• Freshman will be the only group meeting with a coach 5 days per 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 will be on the same schedule as the previous week and will continue to meet on campus. 
• High School Schedule: June 29th-July 5th
• Middle School and High School Groups

Eligibility Waiver: Required For In Person Contact

• All families need to read the DCSD 2020 Summer Activity Form and sign the waiver.
• Athletes must bring a signed copy of the waiver with them on the day they come to practice with a coach.
• Athletes that do not have the waiver will not be allowed at practice, and asked to return home immediately.
• DCSD 2020 Summer Activity Form and Waiver (Link)

Summer Payment
Registration Link: 

• https://vistagoldeneagles.sportngin.com/register/form/895186390
• Please have your payment in this week, before July 5th.

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. 

Training for June 29th-July 5th
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

Return to In-person Contact
Lots of rumors out their right now about when we will be able to hold in person camps. The coaching staff is navigating through all of that info currently and will have a more concrete idea of when we can hold practices again by the end of the week. As soon as we get a definite answers information will be posted here on the blog. Most likely by Thursday or Friday. Hang tight!

Training for June 15th-21st
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, or need help doing so, please take a look at the following link for assistance.

• Final Surge: Video and Help Getting Set-up

Training Focus for June 1st to July 6th
Emphasis in training over the first five weeks of the off season will be placed on the following:

• Aerobic fitness (most days are easy runs)
• Flexibility (Done each day before you run)
• Strength development (For now, do the myrtl routine, we will provide more guidance about strength development in the upcoming weeks)
• Injury prevention 
• Hilly long runs 
• Mileage buildup (We are adding a few miles more each week)
• Developing good patterns of nutrition and sleeping (Get in your 8 to 10 hours of sleep a night and eat like an athlete!)

Information will be sent out periodically on the importance of each, and will be posted on the blog. 

Middle School Runners This Week
Below is the link to what Coaches Estell and Sprafke want you to do this week. Please take a look for detailed information about our middle school camp for this weeks training. 

In addition, please check your email for an invite to join The Final Surge. 

• Middle School Training: June 15th-21st
• Final Surge: Video and Help Getting Set-up

New Parent Welcome Letter and Video
The veteran Vista cross country parents would like to extend a warm welcome to all families, especially families new to the program! First off, we would like to share a video that really shows the heart of the Vista Nation XC Team that features some of the Vista XC alum and families.  Huge thanks to Adam and Jen Christians for doing a beautiful job of putting this together: https://vimeo.com/426581750

Below is a link to some relevant information about the program to help get everyone started off on the right path this summer:

• Parent Welcome Letter and Video

Training for June 8th-14th
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, or need help doing so, please take a look at the following link for assistance.

• Final Surge: Video and Help Getting Set-up

Training Focus for June 1st to July 6th
Emphasis in training over the first five weeks of the off season will be placed on the following:

• Aerobic fitness (most days are easy runs)
• Flexibility (Done each day before you run)
• Strength development (For now, do the myrtl routine, we will provide more guidance about strength development in the upcoming weeks)
• Injury prevention 
• Hilly long runs 
• Mileage buildup (We are adding a few miles more each week)
• Developing good patterns of nutrition and sleeping (Get in your 8 to 10 hours of sleep a night and eat like an athlete!)

Information will be sent out periodically on the importance of each, and will be posted on the blog. 

Middle School Runners This Week
Below is the link to what Coaches Estell and Sprafke want you to do this week. Please take a look for detailed information about our middle school camp for this weeks training. 

In addition, please check your email for an invite to join The Final Surge. 

• Middle School Training: June 8th-14th
• Final Surge: Video and Help Getting Set-up

XC Families, 

The veteran Vista cross country parents would like to extend a warm welcome to all families, especially families new to the program! First off, we would like to share a video that really shows the heart of the Vista Nation XC Team that features some of the Vista XC alum and families.  Huge thanks to Adam and Jen Christians for doing a beautiful job of putting this together: https://vimeo.com/426581750

Below is some relevant information about the program:

The Team Blog is the main source of communication for all things Vista Nation XC.  CHECK THE BLOG EVERY WEEK!  http://www.vistanationxc.com/blog

GROCERY CARD FUNDRAISER  
It's the only fundraiser we have and it's a very easy way to help cover the cost of our excellent and dedicated assistant coaches.  This costs you nothing and takes 5 minutes: 

• http://www.vistanationxc.com/grocery-card-fundraiser.html   

**Special note:  The King Soopers receipt should list where the contribution is going.  If it doesn't, the card isn't properly linked.  


VOLUNTEER  
There are many ways to contribute to the TEAM by volunteering.  If you are interested in getting involved and don't know where to start, please see the attached list of committee heads below and send an email or text to the committee head of the committee you would like to volunteer. You are an important part of the success of this program and we thank you for your willingness to help out!

• Link to Team Parent 2020 Volunteer Committee List (link)

GREEN SHIRTS  
Please watch for opportunities to purchase a Vista Nation XC green shirt! It's a Vista Nation XC tradition to have a huge turnout of fans wearing the neon green shirts! If you have a high school runner, be sure to order the lime green Vista Nation shirts at the beginning of the fall season.  Order extras for runners and all family members.  Not only does it show our support and presence at meets, but as parents, it makes it easy to identify each other.  Cross country families are generally a friendly, approachable bunch, although it can be hard to mingle at meets because we scatter about.  

SHOES 
It's important that your runner be fitted for a good shoe right away!  Your runners will go through lots of shoes, and there might be some trial and error involved at first, which can be frustrating.  But, it's really the only expense for this sport. 

BEING IN THE RIGHT SHOE PREVENTS INJURY AND IS WORTH THE EXPENSE IN THE LONG RUN.  Runners Roost and Boulder Running Company both offer discounts to MVHS runners.  Their employees are committed to getting their customers in the right shoe.  Once you know what shoes work for your athlete, you can start ordering online or shopping sales.  Do NOT let your runner convince you to buy a certain shoe because their teammates have them or because they look cool.  Those are expensive (and often physically painful) mistakes.  There is no team shoe.       

Along those lines, if your runner starts complaining about a nagging ache or pain, he/she should talk to a coach before too much time goes by, to get some clues about what is going on (there's a decent chance it's the shoes).  Your runner will undoubtedly resist doing this, but there are several coaches to choose from.  Surely one of them will seem approachable.  This is necessary.      

FOR NEW FAMILIES:  
Hopefully, you've had time to adjust to the program during the summer.  If not, it'll be ok.  There are so many parents eager to help you figure out how this team works.  The first year is the hardest year, then you are a seasoned veteran.

This post is to assist anyone who is participating in our high school or middle summer XC programs to better understand what Final Surge is and how to get signed up if you need help.

• What is Final Surge?: Final Surge is the online training platform we are using to better coach all members of our high school and middle school teams this summer. Check out the video to learn more! https://vimeo.com/224378614
• Look for an email sent from "Final Surge". I sent these to each athlete's preferred email address that you used to register for the Vista Nation Summer XC Camp. Double check your junk mail folder if the notification did not go to your inbox. 
• I Already have an account w/ Final Surge: Great! If you already have an account with Final Surge you should have received a coaching invitation email. This will prompt you to log into your training log, click on the “Settings” link, and then accept us as your coaches. 
• This will be my first time using Final Surge: No problem! If the preferred email address you used for summer registration is not already associated with a current Final Surge account, an email will be sent prompting you to create a new account. It will also request that you accept your coaching invitation. You MUST ACCEPT your coaching invitation in order for the Vista and Mt. Ridge coaches to upload workouts into your training log. 
• What if I didn't receive an email invitation from Final Surge? Some athletes that used their DCSD email account at registration have not seen an invitation from Final Surge. Please check your junk mail folder. If it is not there, email me at jhdalby@dcsdk12.org and I will resend the invitation. Or, send me a different email address not associated with DCSD and I can get you set up that way. 
• What happens after I accept the coaching invitation?: Run, work hard, and have some fun! Once you are set up in Final Surge all of your workouts will be populated into your training calendar. We usually update these on Sunday nights for the week ahead. 
• Download the Final Surge App: It's free! You will be able to see your training runs, log the work you are putting in, and interact with the coaches from both the app and the desktop version of Final Surge.  https://www.finalsurge.com/apps
• What if I still need help? No problem! Email or call me and I will get you set up with Final Surge. Happy to help! jhdalby@dcsdk12.org

Welcome!
Welcome to the start of another summer of Vista Nation XC running! The coaches are excited to be getting started up with everyone again. Even though we cannot currently meet together as a group, we plan to coach you virtually until the School District tells us we can begin to meet again. So that everyone is in the loop, here is the latest news from The District about summer camps:​

• The Douglas County School District is currently not allowing summer sports camps to take place in person during the month of June. This may change, but for now we are not allowed to meet. 
• Throughout the entire season will be sending out workouts virtually through "The Final Surge". This will give our runners the chance to keep up with their running until in-person meetings are allowed again. This will also allow the coaches an opportunity to help you with your running. 
• The coaches will not be organizing group runs as a team until we are given the approval to do so. Until that time, teammates choosing to run together should continue to stay in groups of 10 or less, and always stay 6 feet apart. 

Final Surge Sign-up and App Download
Athletes that registered for the summer (both high school and middle school) should have received an email inviting you to be a part of "Vista Nation XC" virtual coaching through the final surge. This will be our primary way of coaching you virtually. Here is what needs to be completed:

1. Athletes should check their preferred email that they used at registration and look for an invite from the Final Surge to join Vista Nation XC. 
2. Once you have accepted the invitation, the coaches will add you to a training group.
3. Download the Final Surge to your smart phone. You will receive team notifications via the app along with comments to your training log from the coaches. 
4. Upload a picture to your Final Surge profile so that the coaches and your teammates know who you are.
5. Use Final Surge as your running log by uploading your runs everyday into the app or web platform. Coaches will be able to give you feedback virtually on your running. Only coaches can see your log, other teammates cannot.
6. Log your workouts everyday in Final Surge to earn your aerobic monster shirt (both high school and middle school runners) and to be eligible for the NXRSW 2020 trip to Arizona (High School Only). 

Summer HS Training Plans for Athletes
Each high school athlete on the team will be assigned a training plan this summer. I will start putting names on the plans this week once summer registration is complete. Here is a description of each plan. If you are unsure which plan to follow please contact one of the coaches for guidance: 

• Plan 1: New high school runners, or those needing to be on our lowest volume plan. Most freshmen will be in this group. This group will run 6 times a week. Athletes following Plan 1 will 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 typically run between 6 to 7 times per week depending on the individual needs of the athlete. Athletes following this plan will run on Sunday's or double occasionally during the week. 
• Plan 3: Upperclassmen athletes that are ready for a higher volume plan. Consistently followed plan 2 during the last year w/ little to no injury issues. Upperclassmen that ran both XC and track last year. This group will typically between 7 to 9 times per week depending on the individual needs of the athlete. Athletes following this plan will run on Sunday's or double during the week. 
• 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 for the last 2 years. This group will run between 7 to 9 times per week depending on the needs of the individual athlete. Athletes following this plan will run on Sunday's and may double during the week. 

Training for June 1st-7th
Emphasis for week #1: Getting back into running. Keep everything at a conversational running pace this week. At the end of three of your runs this week you will do strides. 

Training will typically 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. However, for the first week workouts are posted in the Google Doc below to give everyone time to adjust to using the Final Surge.

• Summer XC Workouts: June 1st-7th 

Middle School Runners
Below is the link to the letter Coaches Estell and Sprafke sent out to you this weekend. Please take a look at the letter for special information about our middle school camp along with this weeks training. 

In addition, please make sure you accept the email invite to join The Final Surge!

• Middle School Summer Welcome Letter From Coaches Sprafke and Estell (link)

Summer Payment
If we are unable to meet in person this summer there will be no fee for the program, and athletes will continue to receive virtual workouts through The Final Surge free of charge.  ​

The fee for our summer XC program will be $100 this year. 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.

We will not be collecting this fee until we are able to meet in person again. Hopefully in July. In addition, anyone who is unable to pay the $100 fee should contact Coach Dalby. No one will be turned away if you are unable to pay.