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.
Additionally, a new article just released in Outside magazine (link below), demonstrates not only the importance of iron supplementation, but that supplementing every other day was just as effective as supplementing every day. Either way, though, you have to be intentional about taking iron and not forgetting!
https://www.outsideonline.com/2415334/iron-increase-methods-athletes
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 performance 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
OR 75% Easy Tempo run
*make sure you are taking the full recovery and running EASY during the recovery.
TEAM > TEAMMATE > SELF
#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚 #ambitiontoexcel
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33 comments:
60 miles +1hr hiking, Good week of running and workouts. I’ve been getting really unlucky with rolling my ankles lately, but thankfully all of the events were not serious enough to prevent me from training or significantly alter my gait. Been getting some solid hillwork with Collins which is good. Myles, however, got me into a tv show which has had me stayin up a little later then I prob should, which has led to some sleepy mornings but I’ll try to cut down on the screen time here on out. Love the fart licks.
48 miles this past week + 3 hours swimming/aqujogging/yoga. 10 miles short unfortunately because I had to aquajog Tuesday due to a hurt foot. Hoping my foot will totally clear up soon although its feeling a lot better thanks to Felicia! Going to VA to visit my aunt this week so excited for some new pretty places to run :)
64 miles! All my runs were pretty solid and the fartleks were a good change of pace. I ran into my old high school team on Tuesday and felt kinda famous because they kinda gasped when they saw me running up and a girl asked to get a picture with me haha. Anyway, on Friday I got to do the workout with MC and Liz which made it more fun! Also, I've been starting to get some aches and pains so I've been making an effort to roll and recover more.
55 miles on the dot and some swimming! I am really enjoying my new weekly mileage increase and the workouts have been going great! I know a lot of people were ready for change but I stuck to the tempo on Friday because they are my favorite type of workout:) Also, the Augusta University coach introduced me to a one of his runners so he joined Katy and me for the long run and part of the workout which was nice. See everyone soon, and keep up the good work team!
45 miles! still doing tempo runs for another week til I reach full mileage! ive enjoyed them a lot so im not too upset! ive been doing a good job with eating before runs and hydration! also Ive started running a lot earlier which has made me tired even though I go to bed early :/ but I have today to rest and then back to early mornings tomorrow!
58 miles last week! Met up with liz and Kenna along with some of the boys at kennesaw for the long run yesterday and that was really tough. Felt tired, especially after the high milage week. Did both workouts alone but they went well and weren’t too bad by myself! Also yesterday was national ice cream day so I hope everyone celebrated :)
50 miles last week! Had a great week doing swimming as cross training and running at some new places!
23 miles. I had some sinus issues that kept me out of running for most of the week, but I'm happy to be back on the grind this week
60 miles last week. Ran some sick routes in Utah, California, and at Lake Tahoe with Mitchell. Got to go parasailing for the first time which wasn’t that scary. I want to go skydiving one day. Was able to run with some friends to finish up the road trip. Will be home today which is pretty nice. Runs felt a lot easier out West since it was drier. Really liked running at elevation. Definitely want to do it again next summer, but for a month or so. Workouts were fun going quicker.
56 BIG ONES last week. The fartleks were a nice change of pace from the tempos and went well. The 5 and 4 minute sections on the Friday workout were definitely solid for getting a decent amount of time at a faster pace than usual. It was HOT yesterday at the long run despite going at 8am but thankfully the humidity wasn't absolutely terrible
62 miles. Workout and long run went well, but I didn’t keep up as much with strength last week so I need to get back into my schedule. Also I had a fun week at work just because I got to use the chainsaw a lot
2 hours of cycling before crashing my bike this week. Luckily it only resulted in some strained muscles in my shoulder. Healing has been a little slow, but my shoulder is finally feeling comfortable enough to where I can start doing some stretching exercises with it to try and recover my range of motion and help it feel less stiff. It'll probably be at least another week before I can continue biking. On another note, I am having a phone meeting with the sports medicine doctor tomorrow to discuss my MRI and bone scan results. Hoping for good news and will try to convince him to let me get some in-person treatment and therapy.
41 miles and 4 hours of hiking last week. Workouts went well and it was fun meeting up at the river to do them. I started on a new project for work today, and it's in Braselton so I'll get to do some runs with Hannah these next few weeks!
40 miles and 2 hours of swimming/ aqua jogging. LOVE fartleks over tempos!! I need to learn to actually run relaxed and not too fast. Excited to meet everyone soon!
43 miles + swimming/aqua jogging and hiking. The pools opened lap lanes for reserving this past week, so I can now get some variety in for my cross training :) I did the interval workout on Tuesday and a long tempo on Friday. My achilles is doing much better, and I am making good progress on my right hip. Stay healthy and safe everyone!
50 miles last week! I really enjoyed the fartleks- it felt good to get some faster efforts in. I'm going to visit family in Florida this week, so I have some humid runs on deck. I'm looking forward to running on new trails/parks. I hope everyone has a great week!
33 miles last week and some biking and swimming.
64 miles last week and 1:15 cycling. It was nice to do some fast work with recovery. It is so physiologically so much easier for me. I have been having some heel and forefoot pain, but I think and hope it's ephemeral.
46 miles last week plus 2 hours of hiking. Quads felt pretty sore all week but they are beginning to settle down now. I really enjoyed the fartleks this week! Long run yesterday was overall pretty good, but I got very fatigued at the end. Loosened up a little bit later while hiking on the Appalachian Trail. Really excited to finally hit full volume this upcoming week after finally kicking the ankle pain I've been having.
75 miles last week plus 30 minutes on the elliptical and an hour of hiking. The fartleks felt good and it was a nice change. I've been a little lazy recently and sleeping in so most of my runs this week were in the evening. I'm gonna try to get back on the early morning grind this week though.
70 miles last week. Had a decent Tuesday workout. Friday's wasn't great but faster paces felt easier than before. I definitely think the recent volume has helped me endurance-wise.
My long run yesterday was not good, as I took a fall about a mile in and had a few other weird issues as well. Ended up only going 11 and running the last half pretty slowly. I had a virtual doctor's appointment today and I'll be closely monitoring health over the next few days. I don't have corona symptoms or anything very concerning, but it's a bit personal so I won't expand on it here.
57 miles last week. Fartlek on tues was awesome but this past thurs on easy run felt absolutely dead. I was dehydrated so took friday easy. Otherwise though I've felt great.
50 solid miles last week. I had a really smooth long run and enjoyed running at race pace during the fartleks, it's been so long since I've done that! I need to work on going to bed earlier this week, because even at 8am it's already super hot. I know I would get more out of the workout if I did it earlier!
50 miles last week and felt good. I felt good and it was nice to do faster stuff again!
65 mile week. Overall solid week running with Chris. My nose only bled once this week which is pretty good with the humidity. I guess Chris and I are brothers now with the amount of people that ask if Chris and I are brothers when we run in the park. I also did some swimming throughout the week.
Myles Collins
55 miles last week at elevation in Utah (7600+ ft)! I had a great week of training on new trails and miss Utah so much already. My family and I hiked 30+ miles during the week also, so my legs were feeling pretty dead by Sunday. Had a nice long run on Sunday with Liz and Claire. Hope everyone has a good week!!
68 miles. Wear your masks people!!
54 miles last week. My first couple workouts back were way better than I expected. I had a great fartlek on Friday with David and Henrik. I'm excited to see how much better I'll get as my mileage keeps going up and I get in better shape.
35 miles last week! I really like the strength and core sessions after runs. Still behind on schedule because I started late (waiting for my ankle to feel better), but I am feeling great now!! Looking forward to my first full volume week:))
82 miles. Mileage has been kicking my butt but if you don't put the work in someone else will! Glad to see the boss is back in action
14 miles. Had pretty bad runs all last week, I think it was getting back into running and everything that goes along with an injury catching up to me. Feeling better already this week though
63 miles last week! Ran at mulberry with MK for long run! Sorry I’ve been so late on all of my posts haha I’m at work every time I realize I haven’t posted and can’t post, and then forget to post whenever I get home 😅 also MC has been working in Braselton so I’ve been doing some runs and workouts with her! Anyways I’m 100% going to post on time next blog so keep your eyes peeled!
Quite a bit late here but better late than never- 62 big guys on the week and really getting in the groove now. Workouts have been good- getting some solid turnout from atl people and excited for whatever is gonna happen in the fall. Been taking my iron WAY too close to my multivitamin so I’ll stop doing that and take one in the morning, one at night
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