Mon: Waterton Canyon (Audubon Lot) @ 8 a.m.
Tue: MVHS Track @ 8:00 a.m.
Coach Boele is Here Today
Wed: Redstone Park @ 8 a.m.
Thur: Thanksgiving, Run on Your Own
Fri: Writer's Vista @ 8 a.m.
Saturday: MVHS @ 8 a.m.
Sunday: On your own or w/ a teammate
Time Off From Running
If Arizona was your last race of the season it is time for a much needed break from running. I will post detailed information in a few weeks about December training but everyone should plan on taking off at least 2 weeks from running after your last race of the season. A few things to consider:
- Take a 2 full weeks off from running. Let your body recuperate after a long season of XC training and racing.
- If you would like to take a 3rd week off, do it! Your track season will not suffer because you took 3 weeks off.
- Need more time than 3 weeks? Talk to the coaches about it, but nobody should return to training until they are feeling refreshed, mentally ready, and motivated to do so.
- Workouts for December through winter break will be posted in a few weeks. We will not officially meet for practice as a team at this time. However, call your teammates if you are looking for someone to run with.
- No intense workouts in December. Just easy running and enjoying what you are doing. We will return to faster workouts sometime in mid to late January.
- Info on how to sign up for winter conditioning for track will be up on the blog sometime in December.
December is a great time to get your ferritin levels checked again. The coaches recommendation is to have your ferritin levels checked at a minimum of twice a year: Once after the track season, and once after XC season. If the last time you had your levels checked was before XC, it is time to get them looked at again.
Below is information about the importance of iron/ferritin for distance runners. Please review as needed, and have your iron levels checked if you have not recently done so. This goes for both boys and girls. Rule of thumb, get your ferritin levels checked at least twice a year by a doctor. A ferritin level of 30 is the minimum number acceptable for adequate performance as a distance runner. We also recommend that every athlete on the team be taking an iron supplement that works for them. Please come talk to the coaches if you have questions.
- The Importance of Iron in Distance Runners (Blog Post)
- Why You Should Get Your Ferritin Levels Checked (Blog Post)
- A letter from a doctor, with references, about ferritin levels for endurance athletes that you can take with you to your medical provider when you get tested. (Doc)
- Are Your Ferritin Levels Up to Speed? Top Coaches Take Tests for Iron Seriously (article)
- Ironing Out the Details: Know the facts about ferritin and iron before deciding to supplement (article)