About this time of year is a good time to touch base on the importance of iron! Below is a link to a really good article, for those of you who want to read up on this very important topic...
http://www.runningwritings.com/2017/04/low-ferritin-and-iron-deficiency-anemia.html
For those who don't want to read, because it's summer and all, here are some important bullet points:
*one study showed by the end of a cross country season (i.e. the point in the season where you want to be your best), iron deficiency had increased to 17% of boys and 45% of girls. And in those who were not classified as iron deficient, the majority had a decrease in their serum ferritin levels.
*the above numbers were found in using the conservative standards for iron deficient serum ferritin levels used in the general population of less than 12 ng/mL. A case can be made that for endurance athletes, serum ferritin levels less than 40 ng/mL should be consider iron deficient.
*ferrous sulfate, taken with vitamin C, is the weapon of choice to raise serum ferritin levels; while tea, calcium, phosphorus, magnesium, and antacids should be avoided as they inhibit the absorption of iron. One study showed that simply putting a slice of cheese on a hamburger reduced the amount of iron absorbed by 50-60%!
*because of the above, the iron in a multivitamin is almost useless.
Suffice to say, your serum ferritin levels are very important to your aerobic performance. If you are not managing your iron intake and absorption, you are putting your season at serious risk.
Now, on to training, this week's workouts:
Tue: 8-10 x 1' @ 6k or 8k goal pace with 3' easy recovery
Fri: 10 x 1' @ Threshold (~85%) with 1' easy (~65%) recovery
*make sure you are taking the full recovery and running EASY during the recovery.
Subscribe to:
Post Comments (Atom)
44 comments:
76 miles with the usual work but no workouts. Will hold off this week as well. Got in a full volume long run today, and it didn't feel as awful as anticipated. Stressful week here in Portland, but I get to enjoy this next week as I make my return to Fort Collins, Co for my friend's wedding. Very excited to see my old training buddies and friends there.
If you guys think iron is on an annual touch base level, you’ve got a big storm coming. 72 big ones for the first full week of the year. Hard efforts went pretty well, but the cool downs and easy runs have been what are killing me. I lied about getting used to the heat. This is a heat that cannot be normalized. My days are numbered. Tell my mother I love her. Seriously, we’ll see if I hit my first 7:20 average run of the summer, wouldn’t be the worst thing in the world.
62 miles this past week
60 miles again this week, and I did both workouts without any trouble. Had a pretty rough long run but the rest of the week was great. Keeping up on the iron 👍
67 miles and 2 hours of cross training for last week. Ran one of my fastest 15 milers this morning thanks in part to some guys on my high school team and my high school coach who let me run with them for part of it. I’m doing my workout tomorrow because I’m taking the MCAT on Tuesday and it starts early and takes 6-8 hours. Hopefully I don’t bomb the workout from long-run tiredness.
15 miles, 5 hrs on the bike, 1 hr airdyne. Same old kinks still giving me trouble
77 miles and 61:00 of swimming. I had wanted to hit 1:50:00 of cross training this week, but UGA decided to shake up the rec pool hours and closed an hour early on Saturday #THWg. I felt a bit rusty during Tuesday's fartlek, but Friday's felt SMOOTH. Still focusing on consistently stretching and foam rolling.
41 miles last week!!!!!!! I believe this is the highest mileage I've done since two years ago, just before my first sacral stress fracture. Needless to say, I've been happy-crying pretty consistently. Workouts went great last week, but I am definitely looking forward to morning workouts in the fall! Had a great long run yesterday :) On a different note, I am leaving for San Fran on Friday which is SO exciting because that means I am leaving Canton (!!) and also seeing the Pacific Ocean for the first time! (Also got a 2.25hrs CT last week)
55 miles last week! Dealing with shin pain again but hopefully taking a few days off and just cross training will fix it.
55 miles last week and an hour of biking - couldn’t get the extra 30 minutes in because of traveling, but I still got all the mileage. Felt great during the workouts, no complaints there
MRI came back looking a little better, so I'm making some progress. I'm allowed to do 20 minutes on the AlterG at 20% once a week now and got a strength plan for my hamstrings and glutes. For last week, I got in 7 hours of biking, 1.5 hours of swimming, and 20 minutes on the alterg. I've got a bone scan in 3 weeks to check it out again and that'll show if I can move up to weight-bearing cross training
70 miles and an hour of cycling. The workouts went well!
58 miles for the first full mileage week. Workouts felt surprisingly smooth, got me excited for the season. Tried to give Avery the work on Tuesday but couldn't shake him. Kid took two weeks off and then gets up to my peak mileage in like 3 weeks, thought it could be my chance but he's too good. Otherwise keeping an eye on my same shin that was a problem last year, it's kinda tender but hasn't been hurting while running and hasn't gotten any worse, I think I'm fine and have been icing consistently.
9.5 miles on the AlterG at 80-85%. I took a step back this week because I was having some soreness after my 100% run, but should hopefully be trying again this week. About 2.5 hours of crosstraining (biking/elliptical). Highlight of the week was going to a duck bowling alley by accident. We didn't realize it wasn't a normal one until we picked up the bowling balls and they were half the size with no finger holes... Was super fun though!
73 miles last week. All this mileage is making me tired but I feel very aerobically fit. Its a battle to stay cool here, had a 110 degree long run yesterday. It was a good weekend though, first one I've actually stayed in Dallas, I needed it.
32 miles last week. Spent most of the week in Pensacola for my Great-Grandmother's funeral. Got to see plenty of my extended family, which is always a treat since they're mostly rednecks or military or both. Needless to say, I have some wild stories that I'll tell later when I have the time.
^You know what? Let's have Storytime with Jag. Check back in a few hours for an update — I'll post it as soon as I get everything written down.
60 miles last week
Only got in 35 Miles last week because I’m running limitations at the camp I was at. Lots of swimming and active everyday though. Should be able to get to full mileage this week though!
64 miles last week. I went to disney on saturday. Animal kingdom has a new pandora area and there’s this flying simulation where ur an avatar on the back of a banshee and it’s amazing. 10/10. I did a lot of standing around in lines though so my legs werent feeling too great on the long run
58 miles for me last week! The workouts felt great and they’re getting me excited for the season!
53 last week. Back and neck are still noticeably tight but getting better. I got really lost on my long run yesterday in the Boise foothills and ended up going 17 so my legs are pretty tired.
68 miles plus an hour of biking and lots of hiking in Yellowstone and Grand Teton with my parents this past weekend! Feeling really fit! Not sure how I'll go from hiking every weekend back to city life in just 3 weeks, so I may need to bring some of the rocky mountains back to ATL with me.
59 miles. Workouts were good. My friend from Illinois came up for part of this weekend, so we did our long run together. I miss running with other people.
64 miles and an hour of swimming! I highly recommend Mamma Mia! Here We Go Again
42 miles last week! Lots and lots of walking because of camp and some hiking to help campers but all in all a great week! The workouts went good, it was nice to do some faster runs again.
37 miles last week & an hour of biking! Leg is starting to slowly feel better & I am slowly increasing my mileage!
52 miles for the week (had some thunderstorms and didn't do a good job of having a backup plan/make up miles). Workouts went well. I saw a couple of the guys on a run last week. I am missing the team though (and am a bit jealous of everyone that's traveling this summer haha).
60 miles. A lil short due to feeling under the weather for a couple days. Met with Leah about coming up with a nutrition plan for the season this past week too. Time to eat my veggies!
54 miles last week (felt fairly dehydrated on an 8-mile so I only did 7). Workouts went well and excited for new ones.
40 miles last week, plus about 90 mins swimming. Enjoyed the last two weeks at camp and all of the fun trails and pretty views!!
65 miles last week
~45 miles last week, wanted to get to 50 but travel prevented it. On the bright side I probably walked 10+ miles in NYC, both my workouts were good, and my last 2 long runs have also been super. Also finally got back to running in the morning which I'm super happy about.
47 miles and 3 hours of cross training (swim/bike). I also did a triathalon this weekend and came in first for my age group!
46 miles this week. I’m sad that it was my last week in Brevard but still excited to be doing some more workouts!
2 Miles last week, but not continuous. Hopefully a few more this week, but the doctors now think I have a pinched nerve problem in the center of my foot from it healing weird. It’s uncomfortable to run but not super painful. Hopefully it goes away with time, I’m encouraged to run but I’m just kind of scared because I do NOT want to go in the boot again!! 5 hours on the bike, 4 in the pool, 90 minutes on the elliptical, and about 2 hours of weights.
65 miles last week, the workouts felt good.
59 miles last week the workouts were easy. Bring me another!
27 miles running and 3 hours cross training. I felt like I was starting to get into a groove again with running, but I did something to my hip flexor airdyning, and it got progressively worse with every run last week. Haven’t run since Friday - tried yesterday but felt the same sharp pain. I've been heating, stretching and rolling a lot - yesterday for most of game 3 of the 1997 NBA finals, s/o to whoever left Hardwood Classics on in the training room - to try and loosen it up and hoping to see Dr. Glass soon to get everything back in working order.
@Jag you’re holding us all in suspense - please tell!
57 miles and 30 min of biking. Started workouts and handled them well. Best summer shape I have been in for sure. Climbing up to 64 miles this week, and then hitting full mileage after that
26 miles last week. FASET was a blast, and I’m excited to have the next few weeks to start hitting my target mileage again. It was great to meet everyone who was at FASET 4.
53 miles + 30 mins of elliptical & 20 mins of aqua jogging for me!! Learned how to do a cystocentesis, how to to read bloodwork, and got to do a couple jugular blood draws on some dogs at work this week, so that's super cool. Also did my first workout back this friday and that was a bit rough. Drew is in town now though and will be accompanying me on runs and pacing my workouts yayyyyyyyyyyy!
5 hours cross traning, plenty of strength/core, and two more 20-min runs on the Alter-G. I can't WAIT to run on a track again.
58 miles!! I need to stop posting on my phone because it isn't working!! Feeling good and excited to be doing workouts again.
Post a Comment