more easy tempo and the important of iron

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

Reminder...

For those on campus, go to MY HOUSING for info on move-in dates and times for your dorm.

Incoming first-year: move-in August 9-10
Returning Students: move-in August 11 or 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.

Regarding training, this week keep one 72.5-75% Aerobic Threshold run or Easy Tempo run on Tuesday.  Make sure you read through the tabs with the annual volume spreadsheet and understand this effort.  Be conservative in determining your paces.  Make sure Thursday contains either some short hill sprints or some fast striding.

Last week we talked about the importance of sodium.  This week, let's focus on iron...

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.