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
50 miles this week for me. My transition to being back in the U.S. was a little rough but I was feeling good again by Friday.
ReplyDelete71 miles last week. On Tuesday, my watch said I was running 7:30 for my tempo so I just ignored it and went of effort alone, and it felt really good. Mapped it on a satellite map later and it was faster than I though I could go this early in the season.
ReplyDelete62 miles last week + 3 hours of hiking. Two pretty decent easy tempos on Tuesday and Friday and a good long run at Lake Rabun with Jackson. Hiked Rabun Bald yesterday, about 8 miles worth and great views at the top. Starting to feel more aerobically fit, perceived effort on easy tempos and easy runs have felt easier this past week. Been walking a lot at work and it made my legs really achy and sore, but now my legs are starting to feel better again. Getting really excited to come back to campus, missing the team a lot and even classes (believe it or not).
ReplyDelete57 miles last week, finally caught up to 60 this week!
ReplyDelete76 miles. Trying to look at my watch less on easy runs. Workouts/long runs have been great.
ReplyDelete72 miles last week
ReplyDelete60 miles! I am so excited to be back with the team! Training is going well, I got tired of loops on the grass so past 2 weeks I ventured out a bit but planning to go back to loops this week. So if anyone has good music recommendations lmk so I can add to my running playlist :)
ReplyDelete60 miles this week.
ReplyDelete82 miles because Katy and I did our long run Saturday before arrive to altitude. We are running super easy while here to make sure we don’t overtrain, but so far so good! Colorado Springs is gorgeous and a huge running hub which is a dream come true (plus having my dog here :))! Have a great week everyone!
ReplyDeleteKaty and me* lol
Delete50 this week. Most of this mileage was at Daytona beach but I got in a really solid easy tempo on Tuesday and then a good fartlek on Friday alternating easy tempo and easy because it was really hot at the beach.
ReplyDelete63 big ones. Had to run 1 more than Alex to show him what's good. Hiked 8 miles up to Rabun Bald (2nd highest peak in GA) too. Good week.
ReplyDelete50 miles last week. Felt great to be at camp again. I was trying to hit 55 but I was so tired on Saturday I decided to take the day off. Aiming for 55 this next week. Started it off right with 13 miles Sunday
ReplyDelete40 miles last week. Didn’t realize it was a 40 mile week cause checked late so my long run was 13 miles but it was still good. My hip flexor isn’t injured anymore as well. :)
ReplyDelete65 miles last week. I am a bit tired but training is going well.
ReplyDelete57 last week, workouts have been great and keeping everything under control
ReplyDelete48 miles last week and my highest weekly milage ever. I felt pretty tired the first part of the week but started to feel better during the second half. Getting really excited to finally be able to compete and to be back on campus with everyone.
ReplyDelete60 miles
ReplyDelete32 mile week!! Still dealing with a little soreness in my Achilles but it continues to get better week after week this is the first week in probably a year where my spot with pinpoint pain has gone down to less than a two which is super exciting feeling a little behind in terms of workouts but working on being patient and going to start incorporating faster stuff soon
ReplyDelete72 miles last week. Cold front came through houston, the low got below 80.
ReplyDelete12 miles last week and 5.5 hours cross training. I am still on soft surfaces and feeling good in the shins. Keeping up my PT, needling, and bone stimulator so hoping to get back on the excel training sheet this week.
ReplyDelete57 miles for the week. Great tempo on Tuesday, still only did one last week but excited to do two workouts this week! Been feeling good and only have a couple more weeks in Colorado! Crazy how time flies by, but looking forward to seeing everyone again.
ReplyDelete50 big ones last week! The climb continues lookin forward to the next couple weeks.
ReplyDelete58 miles last week !
ReplyDelete70 miles last week was a bit tough to get through with heat but was manageable. Did one workout Tuesday 6 miles at 5:57 pace.
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ReplyDelete20 miles and 1-hour aqua jogging last week. Wingfoot Running Camp was so much fun and I enjoyed being a Rec Director with Nicole. I loved meeting so many middle/high schoolers and listening to all their questions about running along with watching them make friendships over the short week. I am seeing my physical therapist tomorrow and will go up in mileage. I took off Sunday, Friday, and Saturday from running due to allowing my foot to rest. I think running in the trails and all the walking around campus might have made the nerve flare up a bit. Yesterday and today's 6-mile runs felt effortless so I know breaks can always be good in the long run!
ReplyDelete7 miles last week, 3.5 miles the week before. Slowly building my way back up. Very excited to have been able to run recently. Worlds has been thrilling to watch. PT going well and my glutes and hamstrings are feeling stronger than ever. Still plenty of work to do
ReplyDelete28 miles last week.. reminding myself to take it easy and not push it before I'm ready. Truly can't wait for this year and to be back with everyone. Also got iron tested yesterday!
ReplyDelete54 miles last week
ReplyDelete44 miles last week! @running camp.
ReplyDeleteAllie
Only 30 miles last week because I had strep throat and couldn’t get out of bed for a couple days. Feeling good now
ReplyDelete57 miles, feeling good especially since that is my highest mileage since last fall
ReplyDelete-Kate jortberg
30 miles this week. Did a 4x1mile tempo with a minute rest. Did 5 hours of golf tournament and fit in 2 lifts which went well. A lot of lower body and throwing in some shoulders, back, and arms.
ReplyDeleteThis is Jeremiah LaDuca
Delete65 miles last week.
ReplyDeleteStarted adding in air dyne 20/10 workouts on tuesdays and fridays and man I forgot how hard those are!! But in a good way, so glad to start adding in some harder efforts!! PT stuff is still progressing and going great.
ReplyDelete23 miles this week. Worked the Wingfoot Running Camp with some of the team, and had a great time. Building back up after minor injury, should be at 28 this week.
ReplyDelete45 miles last week and pretty sure that’s the most I’ve done since sophomore year of high school! Feeling good and excited to see everyone soon!
ReplyDeleteKaty- 60 miles last week. I did some mileage rearranging due to traveling so I switched an off day and tan the long run on Saturday (but counted it for next weeks mileage). I’ve really been enjoying runs and I’m so excited to be out here in CO! Clay and I started our drive Thursday and made it here on Saturday. We love all the beautiful scenery and trails! The humidity really helped prepare me for this altitude! Also, Iron=very important!! especially at altitude!
ReplyDelete38 last week + lots of PT
ReplyDelete38 miles last week!
ReplyDelete35 miles again. Camp was so so much fun. Thank you so much for letting me work it. I avg 15 miles a day of walking/running.
ReplyDeleteSarah b
DeleteNot sure if I sent mileage last week so just in case I’ll send it again. Week of 7/3 20mi. Week of 7/10 25. Dealt with some sickness last week and went backpacking for 4 days (20 total miles of backpacking) which kept me from increasing mileage more. This week is looking good, aiming for ~32mi and then an easy tempo next week.
ReplyDeleteSorry this is so late! 60 miles last week. Felt really good on my tempos and enjoyed hitting full mileage. Been in Colorado since Sunday night with Katy and Clay, and its been amazing!! Really excited to keep running and exploring here.
ReplyDelete