early iron post

Reminders...

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 12-13
Returning Students & Transfers: move-in August 13

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.

From a training standpoint, we're still in the volume build-up stage.  It's ok to add strides, drills, short hill sprints, etc on Thursday.  Drills could also be added to Monday's for those who want extra.  If you have added Easy Tempo runs, please make sure to focus on the EASY part... 75% effort.  So not the normal tempo or threshold you are used to during the school year.

UPDATE on fall XC schedule since last week...

Fri, Sep 15 - Florida Mountain Dew Inv, Gainesville, FL

Sat, Sep 30 - Lehigh Paul Short Inv - Bethlehem, PA
Fri, Oct 13 - Texas A&M Arturo Barrios Inv, College Station, Tx
Fri, Oct 27 - ACC Championships, Tallahassee, FL
Fri, Nov 10 - NCAA South Regional, Gainesville, FL

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

A little earlier than usual, but always a good time to touch base on the importance of iron!  Especially, given this news story from a few days ago...

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.

fall planning

Reminders...

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 12-13
Returning Students & Transfers: move-in August 13

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.

Work continues on finalizing the fall XC schedule, but here is what we know so far...

Fri, Sep 15 - Florida Mountain Dew Inv, Gainesville, FL
Fri, Oct 13 - Texas A&M Arturo Barrios Inv, College Station, Tx
Fri, Oct 27 - ACC Championships, Tallahassee, FL
Fri, Nov 10 - NCAA South Regional, Gainesville, FL

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

the heat is on

We're working on our competition schedule for the fall season, but for now an update on move-in dates. 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 12-13
Returning Students & Transfers: move-in August 13

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.

With the annual training spreadsheets sent out, you should be following each week's suggested volume.  For those that are not quite on the schedule yet, you should be communicating the the coaches on how to progress to the schedule.  For those on schedule, add some short hill repeats or fast strides on Thursday.  FYI, fast striding is not sprinting, rather a relaxed but quick stride with a focus on good technique.

Also, with summer officially here, the daily temperatures are on the rise.  Make sure you are always paying attention to proper effort.  This means not looking at the pace chart and being beholden to hitting a certain pace per mile.  With high heat and humidity, your daily pace will be slower for a given effort.  THAT IS NOT ONLY OK, BUT IMPORTANT THAT YOU LET IT BE SLOWER.  Training in a hot climate can slow your pace down by as much as thirty seconds per mile.  In fact, there is even new information out that demonstrates how running in direct sunlight will slow you down even further. It is important that you account for the weather conditions.  Trying to hit a certain pace without doing so will take a toll on you through the summer, and will leave you fatigued during the fall season.  SLOW DOWN if the weather conditions call for it!

Maintaining proper sodium levels is essential and a lot of sodium is lost while running.  With the summer heat and humidity, sodium loss is even more extreme.  The basic advice would be to make sure your are salting your food to taste when you eat.  Drinking a sports drink, even adding a little salt to it, BEFORE and after runs is beneficial.

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

summer proper

Still a few hold-outs... would love to have YOUR THOUGHTS FOR FULL VOLUME WEEKLY MILEAGE FOR NEXT YEAR.

Most of you are on week three of training on the new schedule.  For this week, 5-6 light runs totaling 65% of your full volume week.  Add some short hill repeats or strides on Thursday.

Some of you are also ahead of schedule as you took your post-season break earlier.  If ahead of schedule, that's ok.  Just continue gradual build to full mileage.

Reminder...first, increase the frequency of running... second, increase the duration of runs... and third, increase the intensity of runs.  So early on, run more often.  Run twice a day more often.  Then, increase the durations of those runs.  Continue with stretching, foam-rolling, mobility, leg swings, etc.

Don't be afraid of the heat and humidity.  Just slow down and run easy.  Adjust pace up to 30-45 seconds per mile slower than normal pace.

For those looking to add something this summer, watch this video and work on drills once or twice a week...

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

championships up next ... champions do extra

We still have several who have not done this, so please TEXT US YOUR THOUGHTS FOR FULL VOLUME WEEKLY MILEAGE FOR NEXT YEAR.

For those of you that have and are on the training schedule, week two should look like 4-6 light runs totaling 50% of your full volume week.  Add some short hill repeats or strides on Thursday.

Reminder...first, increase the frequency of running... second, increase the duration of runs... and third, increase the intensity of runs.  So early on, run more often.  Run twice a day more often.  Then, increase the durations of those runs.  Continue with stretching, foam-rolling, mobility, leg swings, etc.

Don't be afraid of the heat and humidity.  Just slow down and run easy.  Adjust pace up to 30-45 seconds per mile slower than normal pace.

For those looking to add something this summer, watch this video and work on drills once or twice a week...

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

NCAA CHAMPIONSHIPS

mon - travel to Austin, light shakeout on own before leaving

tue - (AM time - tbd) pre-meet workout

wed - (AM shakeout - tbd) NCAA CHAMPIONSHIPS - 3000SC prelim

thu - (time - tbd) light aerobic running + strides

fri - (AM shakeout - tbd) NCAA CHAMPIONSHIPS - 3000SC final*

sat - (time - tbd) light aerobic running + strides

sun - travel to Atlanta + light aerobic running

COMPETITION SCHEDULE

Wed, 7:02 PM (CT) - Jaeger, 3000SC prelim

Wed, 8:30 PM (CT) - Gibson, Shot Put prelim & final*

Fri, 7:35 PM (CT) - Gibson, Discus prelim & final*

Fri, 8:24 PM (CT) - Jaeger, 3000SC final*

* = if qualified

the road to the lone star state and beyond

If you have not done so already, please TEXT US YOUR THOUGHTS FOR FULL VOLUME WEEKLY MILEAGE FOR NEXT YEAR.

The 2023 outdoor season continues on with Zach advancing to the NCAA Outdoor Championships next week in Austin, TX.  He will race at 7:02pm CT in the 3000SC Semi-Final on Wednesday, June 6.  Send positive vibes to Zach as he prepares to rep the GT in Austin!

For everyone else, the road to next year begins!

As you begin training for next year, the progression for the summer should be... first, increase the frequency of running... second, increase the duration of runs... and third, increase the intensity of runs.  So early on, run more often.  Run twice a day more often.  Then, increase the durations of those runs.  We'll get to the intensity part later on, early to mid July.

Hopefully the 2022-23 annual volume spreadsheets, with summer notes and recommended summer training, will go out this week.  In the meantime, for those who are getting back to training, begin with light runs.  Every day should contain 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc.  To keep in sync with our normal routine, plan on Monday's always being one of your off days.  A weekly blog post on Sunday night will continue through the summer, so always check back in!  Lastly, as in the past, the blog comment section will serve as the way to report your weekly training and we encourage everyone to do that.

#MTM #chopwoodcarrywater #ambitiontoexcel  #WILDDOGS ⬈🝚x🝚

NCAA CHAMPIONSHIPS

mon - OFF

tue - (5:45 PM) workout - tbd

wed - (time - tbd) aerobic running

thu - (time - tbd) light aerobic running + 6-8 x strides

fri - (time - tbd) workout - tbd

sat - (on your own) light aerobic running

sun - (AM time - tbd) long aerobic running

ncaa preliminary round on deck

As we prepare annual volume spreadsheets, please consider your full volume week from last year, think about how your year went, and text us your thoughts for full volume weekly mileage for next year.

#MTM #chopwoodcarrywater #ambitiontoexcel  #WILDDOGS ⬈🝚x🝚

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

TRAVEL TO JACKSONVILLE

tuesday (time - tbd)

800j + mcmillan wu

+ light workout - tbd

wednesday

NCAA EAST PRELIMINARY ROUND

+ light running + strides

thursday

NCAA EAST PRELIMINARY ROUND

AM shake-out + PM competition

+ (w)10,000m

friday

NCAA EAST PRELIMINARY ROUND

AM shake-out + PM competition

+ (m)3000SC

saturday

NCAA EAST PRELIMINARY ROUND

AM shake-out + PM competition

+ (w)3000SC, (w)5000m

sunday (on your own)

light aerobic running

+ stretching & mobility

TRAVEL TO ATLANTA