Reminder...fall semester move-in dates...new incoming people move-in on Saturday, August 14th / returnees move-in on Monday, August 16th. For the upperclassmen, we know there may be some conflicts with internships, summer jobs, etc. Notify us as soon as possible of any conflicts. Now, onto iron... and training...
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 considered 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, an article released last year 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.
Training for this week is the same as last week, with the recommendation that whichever option you chose for Friday last week, chose a different option for this week:
Tue: 8-10 x 1' @ either 6k or 8k goal pace with 3' easy recovery
Fri: 5' + 4' + 3' + 2' + 1' @ ~85% effort w/ equal time recovery @ ~65%
OR 1' + 2' + 3' + 2' + 1' + 2' + 3' + 2' + 1' @ 85% w/ equal time rec @ 65%
OR 75% Easy Tempo run
⬈🝚x🝚 #ambitiontoexcel #WILDDOGS
44 comments:
0 miles running last week but about 6 hrs of biking spread throughout the week. Have been staying on top of my PT and have definitely noticed a postive change. I hope it's not just wishful thinking, but I am going to talk to Ashley about running this week. After reading this week's post, I definitely needed the reminder to take my iron supplements, especially after being really bad at the end of outdoor season. I'm trying to use this time to crack down on the little things before getting back to the big things. Excited to see everyone soon!
40 miles last week and an hour of swimming. I have been really trying to get back into the routine of the little things like sleep lately. This was a good reminder about the importance of iron. In the article I found it specifically interesting that even ferritin levels of 25ng/mL could decrease the rowers performance, and that 30ng/mL was when their performance wasn't affected. In the past I have trusted my diet for my iron, but I know I need more than that so I started taking iron last month. Super interesting how important it is for runners. So pumped to see everyone in less than a month!
70 miles last week. I went rock climbing in the garage a lot at the Colorado house throughout the week. Almost as swole as Josh. We also hiked the Manitou incline which was a gnarly 2744 step incline. Jackson Bordenson wanted me to say that he is looking like a wild dog so that he would feel good about his persona. Ice baths in the creek near Mags in Boulder. This summer training block at altitude should become a staple for many generations. The team is looking fit.
56 miles this week + 1.5 hours of biking. Not much to say, got in some more solid efforts with Mac and everything is going smoothly other than the food poisoning (?) that nearly killed my long run.
52 miles this week. Tuesday workout was awesome, but the Friday tempo was a bit hard for me. Starting to feel a bit more aerobically fit, but still need to put a couple more pieces together. Hiked Manitou Incline on Monday, to which I underestimated the nearly 2000ft of elevation gain in less than a mile. It was killer! Another Mags long run, and it felt even better than the last. Looking forward to my first full mileage week coming up, as well as a hike up Pikes Peak on Wednesday! The Colorado gang is looking real fit right now.
36 miles this week +14hrs of cross training. Pretty far off this week due to travel, but i'm settled into a good rhythm right now thankfully. I had some great training in Eldoret this week. I didn't realize it, but I live about 4km from Kipchoge’s and Kipkenio’s homes small world haha. I’m pretty satisfied with the Fartlek and Tempo sessions this week and they are only going to get better looking forward. A couple days this week I had some suboptimal sleep recently because of being so busy; however, now that I’m acclimated things should be a little more relaxed now.
I’m Back in Baringo rn to visit family and will make for some hillier runs this weekend, but traveling back to Uasin Gishu soon for some training with Elluid Kipsang’s old group coached by Samoie. Looking ahead, I’m going to work on making my w/r/sat runs slower but longer because aerobic development is crucial during this phase. Stacking one brick at a time.
70 miles last week. Full mileage felt good and very manageable, which I was worried about before. I spent most of this week in downtown Chicago which was great: the weather was so much nicer than in Ga, there was a long paved trail along Lake Michigan that was perfect for running, and of course it was just a fun city. The workout went well and I enjoyed the shorter, quicker effort, although I lost/had my Garmin stolen and without reliable mile markers, I had to just estimate pace on effort. I actually have been consistent with taking iron every day, but in the greater spirit of recovery and consistency, I'm going to start logging more information in my running log: sleep, recovery, and maybe even hydration.
2 miles last week. I supplemented with 3 hours of elliptical, 1 hour of swimming, 2 hours of walking, and 1 hour of strength (mostly arms and core). I tried running on Monday but only made it 2 miles. My ankle is still bothering me, and I'm going to try to make a trip to ATL to see a trainer this week. Focused on staying positive and patient. :) I got to visit Abby in Miami this past weekend, which was super fun!
Great first high milage week. Fantastic runs with Ethan. Continuing the swimming cross training which is improving each time.
14 miles last week and over an hour of swimming. My Achilles is feeling a lot better. It is only tight after runs. Going to focus on trying to get on a daily stretching routine that I can stick to this week.
Ran 33 miles this week. Did a tempo on Tuesday and Friday. Negative split my tempo on Friday and was proud of myself. Having a little pain in my right hip flexor and right side of my lower back.
65 miles last week.
20 miles this week! The weather has been bad in upstate New York lately so there were a few pouring rain/thunderstorm runs. I don’t mind though, running in the rain is pretty fun. I also swam for 3 hours and biked 20 miles.
25 Miles two weeks ago and 32 miles last week! Added in tempos last week and felt great. I am in SC for my internship the next two weeks and a little nervous about where to run... might be doing lots of afternoon runs around the nearby mall #rip
55 miles last week in Colorado. I did the tempo last Friday which felt really solid. The Colorado squad had a busy week with hiking and some indoor rock climbing. It's sad to think that the Colorado squad is more than halfway done with this little training camp but I'm excited to get on campus again.
44 miles last week + 32mins on the bike to simulate Tuesday's workout. After my twisted ankle Sunday, I was running easy by Tuesday and back to full mileage by Wednesday. I'd like to think the quick recovery is a sign that I'm healthy and fit. Still working on ankle strength to prep for Kennesaw in August.
Friday's workout (1/2/3/2/1/2/3/2/1) went really well. I ran it in a really hilly area, so I slightly slowed down the 85% efforts, but went a bit too quick for the 65% efforts. Made note for next time. Yesterday's long run was tough, presumably since it was my first at full volume as well as my first in 3 weeks (ankle last Sunday and Peachtree the one before). I was definitely happy with the effort though. Excited to keep base building!
I had a 48mile week. Enjoyed the consistency of my training - knowing that everyday is opportunity to build one block on top of another. Enjoyed reading the article on iron. Definitely something to be mindful of. Looking forward to watching the Olympics this weekend and most of all to be coming through to Atlanta in less than a month!
65 miles last week and some surfing as my cross training. This is the farthest I have ever ran in a week by quite a bit but call me crazy it was amazing and I love the big mileage increase. Also, my hamstring is feeling as good as new which has been a long time coming. I hope everyone is doing well and as coach said definitely stay on top of your iron levels because running is not fun when ya don't!
0 mile week, but a total of 12 hours cross training (mix of swimming and biking). I see my doctor in 2 weeks so I'm excited to see how my foot is healing. 21 days until I move into my dorm and I am so excited! Iron is so important and it's a reminder of how something small can make a big the difference.
14 miles last week! Had my PRP injection on Monday, so I had to totally rest for the rest of the week. Saw my PT today & hoping to start cross training tomorrow & to make it back to some light running by next week!
50 miles for me :) went to Hilton head this weekend and man it was so hot! Like I’m on fire hot but I was done running by like 8am so the sun just barely got me at the end. Workouts are going great, and running with Ashley continue to bring surprises! Also everyone should join strava if you haven’t. Great way to stay encouraged during those solo miles is to see others are also somewhere in the world getting their runs in
55 miles last week ! First full mileage week felt good and I ran back at Kennesaw on Sunday which was super nice. The fartleks are a nice change of pace too
64 miles last week for most Ive ever done! Sunday @mags went great averaged sub 7 and felt amazing. Hiked manitou incline on monday with group which is 2700 steps at average 45 percent grade. Tuesday fartlek 10x1 min was easy and did an easy tempo on santa fe gravel trail uphill 3 miles ( 6:20 average) down 4 miles (5:50 average). Went to mags again yesterday and ran 6:35 average for same effort. Its going to be a goood year.
30 miles last week, Manitou incline hike on Monday (so many steps!), 2hrs of the elliptical/stationary bike, lifting on Tues and Fri, + core and stretching throughout the week! I had two solid tempos this past week and great long runs in Boulder both last Sunday and yesterday. Very excited and pleased with how training is going. I'm so thankful to finally be feeling healthy and strong again!
20 miles last week, 1 hour of biking, and 2 hours of lifting. This was my second week back after two weeks off and I'm feeling good!
^^sorry it says unknown its katherine byrne
42 miles last week. The workout on Tuesday went very well. I am excited to be running faster paces again. I decided on a tempo for Friday which also went well. Altogether another solid week of training.
57 miles last week! Feeling good
64 miles last week :) Reese came to visit which was fun to have another girl in Colorado. Summer classes are kicking my butt especially cus there are so many other fun things I’d rather be doing !! Both workouts felt great and first full milage week went well!
54 miles & 45 mins of biking last week, got to CO on Saturday so took it easy for 14 long run yesterday. no workouts for me this coming week while i acclimate
Erin Fegans :)
45 miles last week. The long run at the lake was rough & hilly but I needed the hill training anyways. I did Tuesday’s fartlek run with Allie which I really enjoyed & then Fridays 5-4-3-2-1 workout at the River where I always love running at. Excited for my first full mileage week coming up.
48 miles last week. Took some days off due to bronchitis and a nasty virus that is going around the house that I am staying in. Went on one run and it was not good, my lungs are in rough shape so I am just gonna focus on recovery. Other than that, my fitness is increasing, and my workouts and runs have been great!
10 miles last week! Just got back to training from break and I’m feeling good!
Hey! 44 miles last week. My fartlek on Tuesday was great but Friday's left my hamstring feeling incredibly sore so I took Saturday off and cross trained in the pool for about 45 minutes. It felt good by Sunday so I think that maybe the stopping and starting again kind of just made it tight. Did the fartlek this morning on the treadmill which I actually really enjoyed because I could always get my pacing just right. I also did some strength and core afterwards and I feel really fit. Looking forward to another week of aerobic workouts!
53 Miles last week, went light on a few days, I was breaking in some new shoes. Fartleck on Tues went very well, albeit I did go a little too fast. Took it very easy wed and thurs. Training is going pretty well, living alone right now so I really cant wait for everyone to be back on campus!
55 miles last week. It felt good having a full mileage week. Workouts went well last week, and I even threw in a few hill strides on Thursday. There’s only a few weeks left of summer, so it’s exciting to see the progress everyone’s making this summer!
44 miles last week and 5 hours of cross training on the elliptical. Ankle is still feeling good and the build back up to full mileage is going well. Everybody looks like they're in very good shape which is encouraging to see. Colorado has been great and training at altitude has been a great experience. Excited to be back with everyone in ATL soon!
69 miles last week- one of my highest mileage weeks ever. Had a solid run last Sunday at Mags even though I was feeling a bit nauseous I think from the altitude. Hiked manitou incline on Monday (2000 ft elevation gain in less than a mile) and it was ouch. Waited till the evening on Tuesday to do the workout which went very well. Friday’s workout was pretty tough for me though- I think that may have been due to a combination of all the stuff we did early last week and then I think I took the first run on Wednesday a little too fast, so I’ve been focusing making my easy runs really easy, which has helped (this past Sunday’s long run was cash as was yesterday’s workout).
34 miles last week for a nice solid week. I've never been so busy in my life between work, running, and extra/fun stuff, but I guess its good practice for after I graduate. Had a nice long run at the river on Sunday and been running to the beltline during the week. This summer has been so fun but also looking forward to a change of pace and seeing everyone when school starts!!
Progression back to running starting with some walk run intervals. I am now up to straight through running no walk in between. The tightness has worked its way out, but the calves feel weak despite working on eccentrics at physical therapy. Still giving myself time and going easy to prevent overloading. Also incorporated 2 hours of swimming, 1 hour rowing, and 2 hours biking.
64 miles last week. Bit late updating the blog but had a pretty good week. Tuesday fartlek felt good but Friday tempo was a little tough. Sunday run at Mags again was very solid and this week has been good so far. Keeping up with daily core and stretching as well
55 miles last week... Loved that distance!! Got to run with Liz Galarza on Sunday in HHI (for next week's miles), which was super fun. I also biked last monday and have been trying to get in some core. I started incorporating the leg circuit and hip circuit back into my training, which has been really fun. Enjoying the miles despite the heat- I'm hoping it stays like that, or cools off... either way works lol.
28 miles. Week started off great. I did my Tuesday workout along the coast of Lake Michigan and it was so pretty. It was one of those runs that reminds you why you love running. Got in a wreck half way through the week and whiplash and ribs where pretty painful so I took some time off the rest them.
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