Reminders...
For those on campus, go to MY HOUSING for info on move-in dates and times for your dorm.
Returning Students & Transfers: move-in August 12
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.
The annual volume spreadsheets have (finally!) been sent out. This week gets a little closer to full volume. Also, you can begin to make either Tue or Fri a ~75% Easy Tempo run. Continue with the short hill repeats or fast strides on Thursday. Also, you should begin the S&C on Tue and Fri. Just be conservative with your number of reps as you start back.
#MTM #chopwoodcarrywater #lastyearmentality #WILDDOGS ⬈🝚x🝚 #rememberthegoal
Also, it is always a good time to touch base on the importance of iron! Especially, given this news story from the article below...
Almost 40 per cent of US girls and young women have low iron levels
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.
42 comments:
Apparently putting in 32 mi into the mileage spreadsheet returns 31 mi? So I did 31mi this week
40 miles last week!! it was so nice to not run alone and a good reset
What exercises should we be doing for S+C and how many sets/reps?
49 miles plus 5 hours of cross training. One of the days I was planning on running 10 miles total of two doubles, I ended up doing 5 hours of intense yard work in the sun. It wiped me out more than I thought, so I thought to keep it at 5 for the day and count the rest as cross training. No foot or knee issues.
52 miles last week.
28 miles + more hiking. All done in lovely 60 degree weather. Missing it
35 miles last week! Been cross training a couple hours a week as well. Feeling good!
35 miles and feeling good besides heat and humidity
36 miles last week!
15 miles and 3 hours of cross training
35 miles last week.
15 miles and 5 hours of cross training. some shin soreness last week so took a few days off running to cross train
36 miles last week!
45 miles last week !
49 miles last week amongst some traveling so definitely felt a little tired by the end of the week.
47 miles last week. Taking it slow and letting the heat and humidity do the work! #signalingevents
-Myles Collins
36 miles last week.
24 miles
52 miles. Getting back into some relatively longer runs has felt good
53 miles last week. Lots of doubles and conservative paces. Knee is feeling much better with the PT I’m doing. Starting to feel my fitness coming back
29.5 miles last week or 29 miles if you insist on rounding down 🙂 Also 4 hours of cross training.
I thought it was already hot out but it keeps getting hotter! Atl summers really are a poor man's altitude.
48 miles last week. I was a little bit ahead so I kept it at this mileage. Feel really good and will continue building. Also, thanks coach Megasi for the shoes:)
53 miles last week. Feeling great!
50 miles last week.
31 miles last week
25 miles and 160 mins of elliptical. Very humid in Charleston. Ran 6 miles with a narp intern and dropped him #loser -Kate Jortberg
44
53 miles last week @ 6400’+
23 miles & 7 hours on the bike
29 miles and 3 hours on bike. There’s a good hill by my house this summer. Mostly of running on pavement so my knee and shin are requiring lots of TLC. Hopefully while Kayla and I are in Brasil we’re by good soft surfaces.:)
25 miles and 160 mins of elliptical. Charleston is very humid. I am excited for mini break from work -Kate Jortberg
40 miles!! Was in Bonaire last week and there weren’t many good places to run so all miles were done on the treadmill.
41 miles and iron everyday
Only ran about 20 miles last week since I couldn't find a time to run Tuesday or Sunday. Only got in a 20 mile bike ride so also a bit less than preferred. My cough is VERY slowly getting better so I am excited to continue building mileage.
52 miles
Nuff said
40 miles last week. Getting my left knee worked on. after seeing Dr. glass it’s feeling a lot better
54 miles last week! I still cannot decide which is more challenging to run in: the heat in the afternoon or the humidity in the morning? Either way, the miles have been super fun! I have been running with an old high school teammate, which makes the runs fly by!
Also, I'm going to New Mexico this week, so I am super excited about the change of scenery with the trail running there!
And lastly, TAKE YOUR IRON! :)
45 miles last week!
35 mile’s this week travel a lot but got to see my grandma looking forward to just relaxing in town for the 4th
^Tristan Autry
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