Reminder of move-in dates...
Transfers: move in August 13
Returning Students: move-in August 14
Both the team and GTAA will have functions during the following week before school starts. Before you make any other plans for this week, make sure you clear with coaches first. If you know of any conflicts, make sure you notify coaches as soon as possible.
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 in jeopardy.
Training for this week:
Tue: 8-10 x 1' @ either 6k or 8k goal pace with 3' easy recovery
OR 75% Easy Tempo
(men) 75% Easy Tempo run
TEAM > TEAMMATE > SELF
#MTM #chopwoodcarrywater ⬈🝚x🝚 #ambitiontoexcel #WILDDOGS
