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: 5 x 3' @ Threshold (~85%) with 1' easy (~65%) recovery
*make sure you are taking the full recovery and running EASY during the recovery.
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6 miles last week ... Tried running a little bit last week - it definitely is very uncomfortable for my mouth, but I'm trying to just deal with it. Going to try and build up my mileage again as best I can.
58 miles for a busy but solid week. Both workouts were great, first with Dave Tuesday, and we did our second ones separately Thursday due to different schedules. Ran both at Iffley Road Track, where the four minute mile was first broken by Roger Bannister (hope y'all knew that). Maybe a bit ambitious for a couple of the Tuesday reps but we recovered well post-run and Wednesday. Had a busy weekend seeing my family, and had to run at 11pm Friday and midnight Saturday, both 8-milers on the treadmill. Definitely sucked, but as someone once told me, "it's good to be tested to see one's level of desire". I'm not in the most trying of circumstances but it's a good quote to keep in mind nonetheless. This upcoming week is my last busier one thankfully. After a fast couple of last long runs Dave and I were a bit more conservative today given the start of workouts and uptick in mileage, but still a good run. Love Oxford but def missing the team camaraderie and looking forward to August.
54 miles and one hour of swimming. I took the MCAT on Friday and thought I could come home and run 10 miles on the treadmill at 5 pm. My neck started to hurt and the second time I hit my elbow on the treadmill I started to cry and decided to wrap it up at 6. I’m so glad to have some time off from studying now. I got to do part of the long run yesterday with Abby and Chloe which was really fun. Maybe we can get more people together next week.
30 mi last week (woo!) and feeling pretty good, plus some great hiking as ct! went out for my long run yesterday and 2mi in, rolled my ankle on a pine cone, went down, and ended up with fire ants in my sports bra and shorts (i wish i was kidding). so i'll be making up that mileage sometime later this upcoming week. but the workouts last week felt great and i'm excited to keep it going this week!
66 miles last week. Really happy with the first two workouts. Overslept a little on Tuesday, so I ran the workout in the afternoon, which made it a little harder than it would’ve been otherwise, but was still fine. Ran Friday’s in the morning and it was the best summer workout I can remember. Started the long run a little later than I wanted, but just made sure I wasn’t pushing too hard as it got really hot later in the run. It’s the time of year that I start counting the workouts and long runs I have left to do on my own!
65 miles and 1 hour of cycling. I went to Breckinridge for the weekend to hang out. The town has some incredible trails...way better than the concrete of Greeley
45 miles last week- workouts went pretty well! Busy week again in Vermont doing construction and cleaning so I couldn’t quite fit in all of my mileage since I’m trying to not get overly exhausted and still get good sleep! But we are headed back to GA today so will be back on track this week for mileage!
40 miles two weeks ago and only 34 last week with 3 hours of cross training. Sadly,I haven't been able to run since Friday because of my fall. Hopefully this week I can get back into it - this has been my best summer of training yet so fingers crossed I'm back tomorrow!
Tip for everyone: Don't run with your phone unless it is in an armband. If you fall with it in your hand, your elbow and knee will get all the impact. Learned that the hard way.
64 miles and an hour swim
58 miles and a half hour on the elliptical!
68 miles last week. We (Avery and I) messed up the Tuesday workout because we thought it was only 1' recovery. That made it slightly more challenging than it was supposed to be. On the bright side, we got to run around a sweet dirt track.
Instead of the Friday workout, we ran the RefuseToAbuse5k on Saturday at the Mariner's stadium. I'll defer to winner of the race for the recap. We brought the heat to the hobby joggers.
The long run yesterday was also good, and we got to run most of it with Matt Wisner. With the 5k on Saturday, long run on Sunday, and first week of high mileage, I'm tired.
44 miles last week with 2 hrs strength/yoga. I felt so much better on my runs than I did the week before and the workouts went well! It was the best week of training I've had in a long time! I got to meet Chloe yesterday and run with her and Rebecca which was super fun!
27 miles last week plus 2 hours of cross-training (bike + elliptical) and 3 gym days. Back in California this week and had a good first two workouts! The first one was definitely rough but the second went much better and its sooo nice to be back in 45% humidity and lower temperatures. Had a very hilly long run yesterday and I'm def feeling it today but it was alot of fun!
50 miles and a light weights session last week. Pretty exhausted by Sunday trying to fit in mileage and work but had a great long run which came as a bit of a surprise honestly. Starting workouts this week and am looking forward to it
45 miles and good swim today(20 min). Also, workouts went great, but I went a little to hard on fri fartlek workout. Decided to cut back on longrun and take it easy. Starting to feel really good. Also just got Nature Made 65 mg iron recommended by Drosky.
52 miles and 1 hr on elliptical. Both workouts felt great and finally got some running company this weekend! Got a little over excited on my first run back in GA and forgot what hills were like. But got to run at the river for the long run yesterday and it was nice to be back!! I’d missed ATL and can’t wait to get back to school in a few weeks!!
52 miles last week. I've been feeling really good while running and I have managed to start running in the mornings. I even managed to get to the fifth highest point in Florida for my hill work out during a lightning storm (that's not the first time I've found myself in this predicament), a mere 312’ above sea level.
48 miles and biking. had two HOT runs in the midwest, also more humidity than I'm used to. I'm happy to report that I survived and thrived. I'm excited to start workouts this week and get back to the southeast very soon
61 miles last week. Felt really good on the workout and went too fast. Definitely still have some fitness from track. Not sure if that is a good thing or bad thing.
About the race. Overall was fun for the "workout" effort we put it (16:34 big dubs). The best part was the course. Have never races on anything like it and probably never will. It was entirely within the Marlins stadium running around the club areas inside around the levels and up and down the ramps. BUT it is still USATF 5k certified they made sure to let us know.
Here is a quick video of the course for those interested... https://youtu.be/yPJdUfe4iWA (sorry for no hyperlink I'm on mobile)
61 miles last week. Didn't quite hit full mileage, but that was kind of on purpose, as I'm being a bit cautious with my legs feeling a little beat up. Pretty standard shin aches that I'm no stranger to, especially because most of my runs in this city are on hard sidewalks, not unlike Atlanta. This is actually my first week over 60 miles since September of sophomore year, so almost 2 years ago. Mileage isn't everything, kids. The increase is definitely the way forward now though, and I plan to hit full mileage next week.
In other news, I ran out of iron on friday, just in time for the annual iron post to remind me to buy more. I looked at the bottle of the iron that I just finished, and the only other ingredient in it is calcium, which seems like they're kinda shooting themselves in the foot there. I guess I should've checked it earlier, you can't trust anyone these days. Although at 2% of daily value, it probably didn't have much impact. BUT the new bottle I bought today, same brand and everything, has no calcium on the label, so clearly someone figured out their mistake. But did they actually get rid of the calcium, or are they just hiding it from me? Only time will tell.
39 two weeks ago and 45 last week. First week of workouts went well. That was my last week of class too so things were busy, but I managed to get everything in. Now I am on two weeks free travel across the Med with friends. Having a blast, but the runs have been very hard from a combo of sleepless nights and 20+ miles walking around in the heat of the day. I have one more week in Europe and then hopefully I can get some much needed rest before going back to school!
50 large ones last week. Pretty hectic week but got it all done. Moved Thursday run to Monday and did Friday workout Thursday morning to take Friday off for the British Open. The Open was a pain and a half to get to but once we were there it was awesome. Portrush was the most beautiful golf course I've ever seen - right on the coast and the weather was beautiful. Stayed in the Europa hotel in Belfast which is the most bombed hotel in the world (bombed 36 times, oh my!). Good long run again on Sunday and ran Monday to take Saturday off when I'm in London with the fam. Did the workout this morning with William and it felt pretty smooth. We met some sophomore and his sister (who's apparently a 3 time state champ that's a rising senior and said quote "Tech would be the dream") from South Carolina and their parents went to Tech. Only 3 weeks til we're back in God's country.
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45 miles last week. Tuesday workout rough, stomach bug got me good but Friday went well
9 work days left <3
35 miles and yoga. My favorite yoga teacher, Natacha (who is French!), said yesterday that I'm making a lot of progress - not sure what that says about where I was before, but flexibility here I come! I waited a week to start workouts since my mileage was still pretty low but got a solid first workout in this morning.
30! Plus yoga and stretching
54 miles last week. Both workouts felt uncomfortable when I was going fast. I am guessing this is due to just not being used to the speed. I am hoping this will go away in the next few weeks. Ankle has been slightly bothering me again but nothing I cannot handle. Running alone still is not fun, but workouts give me something to focus on so that part is not too bad.
40 miles last week. I haven't done a workout yet since I'm still 2-3 weeks behind, but mileage is going well, and I'm running with my high school teammates a lot.
65 miles. Missed a couple due to my last test, but should be good to go from here on out. Now that class is done, I decided to start reading can't hurt me. First chapter is brutal
58 miles last week and a little aqua jog
56 miles week before with 30 mins aqua jogging 55 this week know this is super late been swamped with summer classes almost done though yay?
62 miles and 30 minutes swimming last week. The Tuesday workout was fine, but I felt progressively better throughout the workout. The workout on Friday was great, although I probably went a bit faster than I should have on the first interval.
Classes are wrapping up this week: T-minus 1 day until I never have to think about eVTOL design again.
45 miles last week with 60 minutes of strength/circuit training. I wasn't able to fit in cross training in last week as I was very busy. The workouts went well, very happy to be introducing some more speed/effort into the runs. Looking forward to coming back to the states in just over 2 weeks!
45 miles last week with 60 minutes of strength/circuit training. I wasn't able to fit in cross training in last week as I was very busy. The workouts went well, very happy to be introducing some more speed/effort into the runs. Looking forward to coming back to the states in just over 2 weeks!
I ran 35 miles last week and am working on the best way to cross train at home.
Sorry for the late post. 43 miles last week. Tuesday workout was a wake up call to be honest. I stated out kinda fast and then progressively slowed down to my true current fitness. Felt much better on Friday starting out with a conservative paces then finishing strong. Did a lot for my confidence. Have a 3 race series I entered into and plan to race next weekend. Its a 4 mile, 3k and a mile race along the beach. It should be fun! (Mostly going for the beach)
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