Week of January 26th
Happy Sunday! Good job to everyone who got their runs in on Friday and Saturday. I REALLY don’t like to cancel practice but sometimes it is the right thing to do. Luckily, this week’s weather is looking much more inviting!
Practice times, information for this week and announcements are below!
Announcements
Workout Tuesday- Hills and 5K Pace Work
Track season means our training is going to look a little bit different. We’ll be incorporating more speed and speed development as it’s necessary for performance on the track. Please bring your racing flats or Vaperflys to this Tuesday’s practice! (No spikes this week)
Ferritin Testing Strips
Last weekend, the coaches attended a distance coaching clinic in Boulder, CO. Among the takeaways was the discovery of affordable at-home ferritin (iron) testing strips. Regular ferritin (iron) testing is important for high school distance runners because endurance training increases iron loss through sweating, foot-strike hemolysis, and higher red blood cell turnover. Ferritin levels can also drop due to rapid growth, inadequate dietary iron, and (in female athletes) menstrual iron loss, often before noticeable symptoms appear.
For athletes with normal ferritin levels, testing three times per year (early summer, before cross country season, and before track season) is ideal, while athletes addressing low levels through supplementation should be monitored more frequently to ensure levels are safely and effectively improving. If you are running consistently over 30 mile per week, you should get this done before track season.
Testing can be expensive and not every insurance company will cover the test. That’s why finding out there are accurate, low-cost options available is a HUGE revelation! Best practice would still be to go through a doctor or a place like Quest Diagnostics but you can get affordable kit at the Amazon link here: Ferritin Test
Please reach out to coaches if you are low and we can help provide guidance from there!
Upcoming Racing Opportunities!
There are a couple awesome racing opportunities coming up in Colorado and we encourage all of our athletes to get some racing in this winter! Coach Hines and Acosta are planning to be at both Colorado Classic Pre-Season Meets hosted by Heritage HS in Littleton. We’ve got a couple of weeks before these opportunities but wanted to put it on everyone’s radar. If you’ve been training with us this winter and are in town for these meets, we expect you to participate as it’s a good gauge of current fitness and a chance to break up the monotony of winter training!
Info below!
Colorado Classic Pre-Season Meets
This is an outdoor meet but on an abbreviated schedule. Every year there is great competition for these meets from the South Metro area.
You can sign up for the first one on 2/7 HERE
The second iteration will be on 2/21 and runs a similar schedule.
Practice Schedule (Week of January 26th):
Monday- Easy Run + Max Velocity + Hurdle Mobility
Location: Legend Track
Time: 3:15pm-5pm
Tuesday- VO2Max Workout (BRING RACING FLATS OR VAPERFLYS) + Weights (5-6pm)
Location: Legend Track
Time: 3:15pm-6:00pm
Wednesday- OYO (On Your Own)
Location: Check Training Doc for Details
Thursday- Workout + Weights (5-6pm)
Location: Legend Track
Time: 3:15pm-6:00pm
Friday- Easy Run + Hurdle Mobility
Location: Legend Track
Time: 3:15pm-5pm
Saturday- Long Run (High Line Canal)
Location: Writer’s Vista Park (1900 W Mineral Ave, Littleton, CO 80120)
Time: 9am-11am
Coach Hines and Coach Acosta
