December Training Doc
December will be easy running on your own or with a teammate(s). Focus on getting your body back into the routine of running.
Pre-Season Track Season
Due to Coach Rouse's work schedule at the elementary school we will not be a pre-season track meeting like in years past. Please see the Google Slides below for general Winter Conditioning/Track overview. Please email with any questions.
Winter Conditioning Registration
Link Here
Schedule Dec 1st-7th (RunningLane)
Mon: MVHS Track @ 3:10 p.m.
Tues: MVHS Track @ 3:10 p.m.
Wed: MVHS Hallway @ 3:10 p.m.
Thurs: MVHS Track @ 3:10 p.m.
Fri: Travel Day
Sat: Running Lane XC Champs
Time Off From Running
If NXR was your last race of the season it is time for time off. A few things to consider:
Iron/Ferritin Check-up
Now that XC season is over, December would be a great time to get your iron levels checked before we begin winter conditioning. We recommend having your ferritin levels checked at a minimum of twice a year: Once after the track season, and once after XC season. Try and get it done over Thanksgiving or Winter break if you can.
You can consult with your physician first or order directly from a lab. Info on ordering direct
Below is information about the importance of iron/ferritin for distance runners.
A ferritin level of 30 is the minimum number acceptable for adequate performance as a distance runner. Please come talk to the coaches if you have questions.
Time for New Shoes
Reminder that as a general rule of thumb, your shoes will need to be replaced every 300-500 miles. There's a lot of variation depending on the brand/model, but please be proactive in recognizing when you think you need new shoes. We know that a good pair of running shoes can be expensive, but it's better to be safe rather than put too many miles on them and risk injury. A shoe change before getting back into Winter Conditioning might be a good idea.
12/5 CB
December will be easy running on your own or with a teammate(s). Focus on getting your body back into the routine of running.
Pre-Season Track Season
Due to Coach Rouse's work schedule at the elementary school we will not be a pre-season track meeting like in years past. Please see the Google Slides below for general Winter Conditioning/Track overview. Please email with any questions.
Winter Conditioning Registration
Link Here
- HIGH SCHOOL ATHLETES:
- $250 - 6 days a week January through February
- HS practices are held Monday - Saturday, practice locations will vary on-campus and off-campus
- Please visit www.vistanationxc.com for all distance group related info and calendars
- Registration Deadline: January 6th
- Contact Coach Ethan Rouse with any questions: [email protected]
- MIDDLE SCHOOL ATHLETES:
- $100 - 2 days a week January through February
- Registration Deadline: January 6th
- Contact Coach Karen Sprafke with any questions: [email protected]
Schedule Dec 1st-7th (RunningLane)
Mon: MVHS Track @ 3:10 p.m.
Tues: MVHS Track @ 3:10 p.m.
Wed: MVHS Hallway @ 3:10 p.m.
Thurs: MVHS Track @ 3:10 p.m.
Fri: Travel Day
Sat: Running Lane XC Champs
Time Off From Running
If NXR was your last race of the season it is time for time off. A few things to consider:
- Take a 2 full weeks off from running. Let your body and mind recover after six months of XC training and racing.
- If you would like to take a 3rd week off, go for it! Try not to take more than three weeks off because then the rest may become detrimental.
- We will not meet as a TEAM in December. Run with teammates after school or get runs in on your own.
- No workouts in December. Keep it all at recovery run effort
- Info on how to sign up for winter conditioning for track will be up on the blog sometime later this week.
Iron/Ferritin Check-up
Now that XC season is over, December would be a great time to get your iron levels checked before we begin winter conditioning. We recommend having your ferritin levels checked at a minimum of twice a year: Once after the track season, and once after XC season. Try and get it done over Thanksgiving or Winter break if you can.
You can consult with your physician first or order directly from a lab. Info on ordering direct
Below is information about the importance of iron/ferritin for distance runners.
A ferritin level of 30 is the minimum number acceptable for adequate performance as a distance runner. 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)
Time for New Shoes
Reminder that as a general rule of thumb, your shoes will need to be replaced every 300-500 miles. There's a lot of variation depending on the brand/model, but please be proactive in recognizing when you think you need new shoes. We know that a good pair of running shoes can be expensive, but it's better to be safe rather than put too many miles on them and risk injury. A shoe change before getting back into Winter Conditioning might be a good idea.
12/5 CB
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