Week 1: It's finally here, our first week of 2023 Summer RCHS XC Camp!
When: 7:30am - 9:00am Monday-Friday 
Where: RCHS West Parking Lot (south of the flag pole) M-Th 
***This Friday's run will meet at Highline Canal Trailhead (directions below)..
Below are a few things to remember as we kick off our camp:
If you haven't registered for the camp, please do so via the links below:
High School Link: tinyurl.com/rcxcsummerhighschoolcamp
Middle School Link: tinyurl.com/rcxcmiddleschoolcamp
Feel free to contact Coach Davies at: dodavies@dcsdk12.org, or 720-308-4123, with any questions.
Hydration/Belongings: Please bring your water bottles to practice. We will have coolers to store them in while you run. You can also put your personal belongings, phones, etc. in Coach Davies car.
Weekly Updates: Our website is updated every Sunday evening. So please make sure to come here for all our Team information: canyoncountryxc.weebly.com/
Summer Training: All running programs are based on the experience and ability of each runner. Strength, nutrition, and injury prevention will be included as well. Every HS athlete will be given a  training schedule to follow each week.
Middle School: MS athletes will meet at same locations as HS athletes.  Summer training for MS will be age appropriate.
Summer 2023 Weekly Training Plans are posted under "Distance/XC Track Summer 23 Workouts
Attendance: Attendance is 100% optional. We understand many athletes will be out of town during the summer. Although we will offer a structured practice 5 days a week, athletes will not be turned away if they cannot attend everyday. Any questions can be directed to Coach Davies at: dodavies@dcsdk12.org, or 720-308-4123
STRAVA
Starting June 5, every HS athlete will be using this app to log your workouts. This app is very important in tracking your mileage for many reasons, such as when to get new shoes, and training patterns that might help reduce injuries.
Coach Grant has created our Strava Team site (Rock Canyon Distance Runners  www.strava.com/clubs/662522 ).
If you need help joining our Strava account, please speak with Coach Grant at practice.
For HS athletes to be eligible participate in the Winter Park Camp Juky 16-19, or to attend the NXRSW trip to Arizona in November, you will be required to log your miles each day in our Strava team site.
Summer Mileage Club T-shirts: In order to earn a RCXC Summer Mileage Club T-shirt, you will need to track your mileage in your Strava account.
Schedule June 5 - 11
Monday: 7:30am - RCHS West Parking Lot
Tuesday: 7:30am - RCHS West Parking Lot
Wednesday: 7:30am - RCHS West Parking Lot
Thursday: 7:30am - RCHS West Parking Lot
​Friday: Highline Canal Trailhead (west on C470, north on Broadway, left on County Line, left on Southpark Ln, parking lot on right)
Sat and Sun - On your own

RCHS XC High School/Middle School Camp: The camp runs from June 5 through August 4th. Our 9 week camp is open to High School and Middle School Cross Country athletes of all abilities. The camp will be run by a highly qualified and experienced RCHS XC Staff, as well as RCHS XC alumni currently competing at the collegiate level. 
Camp Meeting Times:  Monday - Friday 7:30am - 9:00am,  RCHS West Parking lot.
A 2 days a week runs will be held off campus on trails such as the Highline Canal, Waterton Canyon, Platte River, etc. Attendance at camp is very flexible as we understand that families take vacations during the summer.
Camp Costs: (includes T shirt)
200.00 for High School Athletes 
150.00 for Middle School Athletes 
Please go to the link(s) below to register:
High School Link: tinyurl.com/rcxcsummerhighschoolcamp
Middle School Link: tinyurl.com/rcxcmiddleschoolcamp
Camp Contact:  Coach Davies @ 720-308-4123 or dodavies@dcsdk12.org with any questions!
Some important Summer Dates for High School athletes:
July 19-22 – Winter Park XC Camp
August 5 - Dillon Dam Run
Go Jags XC!

All information for our 2023 Winter Camp and Spring Track Season will be posted under the Rock Canyon Track and Field Site link at the top of the page.

Distance Workouts for the week of Jan 2-8 posted under Distance XC/Track 22-23 workouts link. Happy New Year Jags!

Distance Workouts for the week of Dec 26-Jan 1 posted under Distance XC/Track 22-23 workouts link. Happy Holidays Jags!

Winter Break Runs: Runs for the week of Dec 19-25th, and over the break through Jan 9th are on your own, or better yet with a teammate! During your last week of school and through the Winter Break, try your best to stay consistent in your training. This is the time to build your mileage and have fun doing so! Have a wonderful Holiday Season Jags!!!
​Winter Track Camp: Remember to register for our 2023 ROCK Winter Track Camp! The registration link and info is under the Track and Field Site pulldown at the at the top of this page!

Registration and Information for the 2023 ROCK Winter Track Camp is now posted under the Rock Canyon Track and Field Link at the top of this page.

Distance Winter Workouts this Week: For those of you who are ready to resume training this week, Coach Grant (and possibly Coach Gabby), will meet athletes at 3:20pm Monday thru Thursday in the RCHS west parking lot. Because of his drive from RVMS, please start your dynamic warm-up at 3:20 if Coach Grant is not yet there,  Workouts are posted under Coach Davies Blog.
For those of you who need a 3rd week off, by all means do so. Taking a 3rd week off will not negatively impact your upcoming Track season. You want to be physically and mentally excited about resuming your training! Training in December is about easing back into it and having some fun easy runs, especially running with your teammates! We have plenty of time in Jan/Feb to start the hard stuff!
Schedule for the Week:
Monday - 3:20pm -RCHS
Tuesday - 3:20pm - RCHS
Wednesday - 3:20pm - RCHS
Thursday - 3:20pm - RCHS
Friday and Saturday - On Your own or with teammates.
Sunday - Rest
Iron Deficiency In Runners: Diagnose, Treat and Prevent: As coaches this is an issue that we should probably be addressing more often with athletes/parents, especially after the number of injuries our girls team had this past XC season. Even though iron deficiency is more prevalent in females, iron and ferritin levels can impact male runners as well. Below are some guidelines for athletes and parents to consider. At the bottom, are links to articles and podcasts (2nd article), that are very helpful resources:
1-In between XC and Track season, and the beginning of summer are great times to get your Iron/ferritin levels checked by your doctor.
2 - Become better informed about how your diet impacts your iron levels in these attached articles.
3 - Discuss with your doctor about taking iron supplements.
Iron/Ferritin Articles:
trackandfieldtoolbox.net/nutrition/running-low-on-iron
runnersconnect.net/iron-deficiency-in-runners/
Go Jags!!!