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** 3 Feb: Winter Classic Qualifier at Del Norte HS
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21 April: Jim Cervany Invite
21 April: Mustang Relays
27 April: Escondido Invite
28 April: Frosh/Soph Invite
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Iron info From the Distance Super Clinic

by Coach Sharp

Last year my asst. Coach and I flew to North Carolina for the Distance Super Clinic, a USATF level 3 certicifation

Speakers were Greg McMillian (USA Arizona), Joe Vigil (USA Mammoth), Renato Canova (Qatari national coach), Scott Simmons (Queens College/ formerly Minot State), Bill Aris (6 time NXN team champ)

Iron was talked about alot

We were told that the latest research showed that 90% of girls HS XC runners were iron deficient, and 50% of the boys

Here is the chart I had copied down in my notes
0-10 Horrible/Dangerous (risk of injury triples)
10-20 Really bad (risk of injury doubles)
20-30 Bad
30-40 Ok
40-50 Good
50-70 Excellent
(This is an adjustment to 50+ for optimal performance...I had always heard 30 before this)

Once an athlete becomes deficient it is 3-4 months (not weeks) before they are back at full strength. 4-6 weeks they may be running so-so. But full recovery is showing at 3-4 months.

Iron in red meat is absorbing at 70-80%, by far the best way to get it in. Iron in supplements the body only absorbs about 20%

Either way, if you eat red meat, or take supplements don't have milk or calcium supplements within an hour on either side, since calcium blocks iron upatake. Vitamin C will increase the absorbsion of iron.

If you have a steak and a glass of milk for basically didn't get any of the iron in the steak.

I hope this helps. It was eye opening for me

I encouraged my team to get iron tested at their yearly check-up every girl that did it (I think 9 of them)on my team came back with numbers below 20. only 2 boys did it...scores of 17 and 28. Not good

Posted on Dec 7, 2011, 2:15 PM
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