It's that time again! I'm just getting out of the boot, and want to scale back to weight bearing exercise but not so quickly that the injury crops back up. This boot sentence was fairly short (2 weeks), so the progression is a little faster than post-navicular screw for example. Assumption: tissue has healed, goal is to test it enough to strengthen and progress but never undo the healing progress that was made. Mild discomfort is ok, sharp pain is not. Best assessment of response to pregressive exercise is to honestly assess how you feel first thing am. If significantly worse than the previous am, take extra rest day and go back one step. At base minimum, should be able to brisk walk 60 min with no adverse effects before attempting running. I highly recommend not skipping the walking portion of your comeback! All runs should have 10 min walk warmup and at least 5 min walk warmdown. 

(I continue lifting/ gym/core while injured and will continue throughout this progression, approx. 30 -40 min 3x/week, but I typically do minimal pure cardio cross-training. Some aqua-jogging if I'm desperate). 

First test is walking. Progression: 

Week 1:
Day 1: 10 min brisk walk +gym
Day 2: 20 min brisk walk 
Day 3: 30 min brisk walk + gym
Day 4: typical daily activities only
Day 5: 30 min brisk walk +gym
Day 6: 40 min brisk walk
Day 7: typical daily activities only

Week 2:
Day 1: 50 min brisk walk + gym
Day 2: 60 min brisk walk
Day 3: typical daily activities only +gym
Day 4: (1 min run, 1 min walk) x 5—first run test
Day 5: 60 min brisk walk +gym
Day 6: (2 min run, 1 min walk) x 5
Day 7: (3 min run, 1 min walk) x 4 

(consider extra walk day here if uncertain how responding)

Week 3:
Day 1: (4 min run, 1 min walk) x 4 + gym
Day 2: 60 min brisk walk
Day 3: (5 min run, 1 min walk) x 4 +gym 
Day 4: (10 min run, 2 min walk) x 2
(consider extra walk day here)
Day 5: 20 min run + gym
Day 6: 60 min brisk walk
Day 7: 20 min run 

Assess how tissue is feeling… if all OK…

Week 4:
Day 1: 20 min run, 2 min walk, 10 min run + gym
Day 2: 60 min brisk walk
Day 3: 30 min run + gym
Day 4: 60 min brisk walk
Day 5: 30 min run + gym
Day 6: 60 min brisk walk
Day 7: 30 min run 

At this point, you can move into a running schedule…just don’t increase minutes run/ week too drastically!!! 

BY: BETHANY DRAKE

The human body is a work of art. It is the most complex machine and the most beautiful work of art on the planet. We push it, challenge it, work it, and master it for sport— but it’s important to also appreciate it, respect it, revel it, and celebrate it.

You know that power you can feel when your muscles pulse in exertion?
You know that feeling when you’re so sore that you’re made aware of every muscle with the weight of each step?
You know that sensation of full, rhythmic, confident breathe filling your lungs with air?
You know that invigorating exhaustion of a job well done?

Our bodies are the greatest masterpiece.

 

 

 

 

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“The beautiful thing about learning is that no one can take it away from you.” -B.B. King . . . #countdowntooutdoorseason #stewardthegift #headupwingsout #javelin #hautevolée

A post shared by Bethany Drake (@bethanydrake1) on

Mar 11, 2019 at 4:28pm PDT

High school is when I fell in love with art, and ever since art has been a way of capturing the world around me. It wasn’t until college though that being an athlete really became part of my identity. But as my pursuit of the sport and appreciation for the body grew, so did my desire to capture it. My favorite class that I took in college was a figure drawing and anatomy class which was co-taught by a biology professor and an art professor. It took my fascination and appreciation of the human body to another level! The bone structure, the muscles pushing and pulling, the tendons connecting it all— as athletes we get to feel and appreciate all of this at work. Our awareness is heightened. Our appreciation is magnified. And as an artist, I get to capture it.

Drawing and painting myself has challenged me to see the depth of beauty and strength where I might otherwise pick apart surface weaknesses and imperfections. I am intentionally designed and designed without flaw. Not to say that I’m flawless— trust me, I’m not!! 

But,
I’m no mistake. 

My body is purposeful.
It is capable.
It is strong. 

And within it lies potential. Great potential.

It’s through this study of art that I get to capture that and be reminded of the beautiful potential that lies within. This style of ink painting that I do is built up in layers, washes, and with each layer I am forced to see another contour of the body. Every muscle definition, every curve, every contortion shown through light and color.

I’ve had so much fun capturing my Haute Volée teammates in action! What an INCREDIBLE group of women! We are all different and yet we are all exactly what we are supposed to be. We are built for greatness. I am constantly inspired by these women!

By their dedication.
By their perseverance.
By their passion.
By their desire.

They are beautiful, strong, inspiring, and great. And I get to capture that and share it!

Keep your eye out as some of Bethany's finished products start trickling out into the world. You can see some of them on her Instagram here!

First thing's first: TRACK TRIO is back! Purchase any bra + any top + any bottom, and celebrate with 20% off! And what better time than now, with the days getting longer, and the goals getting closer!

It's also a good time to share and compare our new spring tops. No matter your climate, your body temp, or your personal style, there's something here for everyone. Best of all, this season brings more of our favorite thing: fabulous, soft, high performing, and beautiful fabrics. Fabrics that might look delicate, but are ready to go the distance, any distance!

Flyte Tank // Summer Lux Racerback Tank // Flyout Wool Tank

The racerback isn't just for racing. But it's definitely that go-to style for being wings out, with full mobility, and the ability to stay cool. New to the line-up are LIGHTWEIGHT LUX, a featherweight version of our favorite Classic Lux that - hard to believe - is even softer. And if you haven't had a chance to try FLYOUT WOOL, this tank will show you its magic. Don't let the wool ingredient fool you... this is among our lightest, and most powerful fabrics in terms of wicking sweat. A sister fabric to our original FLYOUT, it's been called pure magic.

Flyout Short Sleeve // Summer Lux Tank // Kara Tank

Our original FLYOUT fabric is a beautiful workhorse. With a texture that shows you its performance, you can literally see how it works, moving sweat from the surface of yoru body into cooling cells above where it evaporates. And please meet the new PLYA KNIT HOLE PUNCH in the Kara Tank. Stretchy, perforated (but not sheer), and in a gentle A-line, it's got both cooling abilities as well as body to the fabric that moves with (and for) you.

Flyte Long Sleeve // Striped Mile One Pullover // Big Stripe Long Sleeve

Spring is all about transitions, from cold to warm - and back again. Long sleeves for running are an art form. They help you get out the door, during transitional spring days, but also keep you dry, even when you get rolling. All of our knits, from the Flyte to Small and Big Stripe, these styles were designed to ease you back into the outdoors.

Head Up Wings Out Long Sleeve // Business Class Hoodie // Field Day Cardigan

As much as we love to run, the reality is our bodies spend a lot more time recovering. And it's here where we can recover in comfort and style. From all of our design-forward graphic tees in our new Tee-Lux fabric, to the Business Class looped back terry, and ultra-soft cotton fleeces, we know rest must be in balance with work.

Passport Tank // Tortoise Tank // Rabbit Tank

There's a style we call the "triple threat," and that means it can go seamlessly from travel to work to workout - and hold its own at every stop. Here's to moving. Here's to movement. And high performing styles that do it all. From the instant-classic of the Moody Floral to the custom jacquard in this year's Rabbit and Tortoise, these designs can be as fancy - or fierce - as you want them to be.

BY: KARA CLARK

Aging. Aging has always been a part of life that brought me fear. I honestly thought that growing up meant growing old - deteriorating, slowing down, equating to lesser than… Oh, how life has taught me so much otherwise.

My early 20’s was a time when I was plagued by not understanding the value of being a strong woman. Due to my lack of life experience, I wasn’t confident in the woman I was. I wasn’t confident in my strength, and I didn’t have the knowledge to gauge what a meaningful vs. meaningless experience was. Decision making based off of my own needs and desires was simply not in my wheelhouse. Additionally, it was a time full of unhealthy habits. I was drinking almost every night in excess, I didn’t exercise, and I didn’t eat to fuel myself. I was out at a bar almost every night of the week trying to find my “forever relationship”, trying to find my “forever friends”, and just simply trying to fit in. Even though I always felt like I was simply existing or taking up space in the social groups where I was considered a regular. All in all, neither my body nor my mind felt healthy. I tended to feel like I was holding all of my pieces together by a tiny thread.

I found running in my mid-20’s. Goals began to shift, along with my priorities. I began to take joy in running rather partying. On the weekends, you could find me by the ocean on a run by myself, completely alone in my thoughts... and there was the mental struggle of going from relying on the company of others to learning to love the time with myself. My time alone on a run is where I found the most growth. Running is where I matured, where I “grew up”. Where I dug deep into my thoughts, my fears, and my goals. It is where I mentally began to overcome hardship. I finally began to trust myself, instead of relying on everyone around me. While I still maintained my “inner circle/chosen family”, I stopped actively seeking out relationships, whether romantic or in friendship because the realization finally hit that I was enough. This is where I began to see even a faint glimmer of my worth, from one step, to one goal at a time.

Running my first half marathon in 2010.

It was in my late 20’s that I finally fell in love. However, the first person I fell in love with was myself (and I truly believe that was what allowed me to have the capability of falling in love romantically). With age, I found an appreciation in knowing what a warrior I am. The adversities I faced in my youth prepared me for day-to-day setbacks. I then learned how to treat myself with a bit of grace and kindness. With age I learned that my ability to overcome hardship, while being compassionate and nurturing my loved ones, was a rare trait and an extremely valuable asset. This knowledge allowed me to find a partner who empowers me and encourages me to push my mental limits, try new experiences, and go to new places. Life felt like an upward trajectory in the realms of positivity along with possibility.

In my 30’s, I realize that I am sharp, outspoken, driven and much less apologetic about it. Now I am the strongest, the most fit... the readiest to take on challenges. I am now happily married and I’m so grateful to my friends and family for being a select group that lifts me up when I need it (though fortunately, I’m usually strong enough to stand on my own two feet through the toughest of circumstances). Characteristics are boldened, confidence has risen, and I have been able to strain negative relationships and aspects that had deterred me from the highest quality of life.

As we age, I realize that we as women have so many more “tools in our toolbelt” so to speak. Aging brings experience, it brings knowledge and most importantly, it brings CONFIDENCE. Confidence in what we know, what we can handle, and what we can accept for ourselves in our lives. Aging is no longer something to be feared, or to be looked at as something that makes a woman of less value. In my opinion, it gives women more. 

 With growth and age, I finally realized that getting older will continue to allow me to get stronger, fiercer, and more confident. To be more bold: to “level up”. Growing and experiencing life is truly reflective of aging like a fine wine; it’s graciously increasing in quality with age.

There has been so much discussion about the new Olympic qualification standards (times and rankings), and the IAAF decision to discontinue the track 5k and 10k at Diamond League meets. To help understand some of the nuances, I recommend Mario Fraioli’s AM Shakeout with a very insightful commentary by Atlanta Track Club’s Rich Kenah, and Outside Magazine’s article. We wanted to hear from our own athletes on their opinions and feelings. Help us continue the discussion as we all continue to work on improving our sport! 

Lauren Fleshman (on discontinuing the 5k and 10k): Twitter thread

Kara Goucher: I am super sad to hear that the 5000m and 10000m will no longer be contested at Diamond League meets. The 5000 is a true mid-distance event, and the 10000 is the ONLY distance event on the track. These events have historical context, we can compare generation after generation. We can look back and compare ourselves against the greats. I know people get tired of seeing rabbited races, but that is no reason to pull the event all together! Set some new guidelines- how about only 2 of the 4 diamond league races can have rabbits? Then half of the time we get to see true gritty head to head racing. And if you are sick of rabbited races, eliminating them at major diamond league races all but ensures that the few races left will be in that format. After all, how else will people be able to go for personal or national records when their opportunities are so limited? The 5000 and 10000 are also races that are contested by the masses, they understand these events! Why take away the races they can actually have some contextual relation to?  

I think the biggest problem is how we show these events. We show the first few laps, cut away and show other things, only to come back for the final lap. All the drama was missed!  Show these races at full length. Tell stories about the competitors, tell their history, talk about their rivalries. Explain why these races matter, why the times they are running matter. You have time to draw the audience in. One of my good friends, Chad Salmela, does the Olympic Biathlon commentating. Now I have done biathlon, but I know I am in the minority! Yet Chad explains what the audience is seeing, draws people in with the excitement in his voice. People love watching races he commentates on- they are learning along the way with them and they need to find out how it ends! They leave with an appreciation of the sport and of the athletes they just watched. This is what we need in track and field.  

Our sport is so special. People can watch us and think, “I think I’m going to enter a 5k!” How many other sports does this happen in?! We have the opportunity for a huge fan base. Why are we killing so much of what makes it great? I am so saddened by this news.  

Anna Weber (marathon): I will start by saying that I don't think any changes should have been made mid-Olympic cycle, since many athletes plan their lives 4 years at a time. However, if I am looking at these changes purely from a personal perspective, they have made me excited. A sub-2:30:00 marathon is my lifetime goal. I believe the new standard will cause people to aim higher than ever before, which will ultimately foster the next class of even faster American distance runners. For me, sub-2:30:00 now has a greater "do-or-die" incentive, which is a challenge I enjoy. I hope USATF finds a way to keep the excitement of the Olympic Trials alive. If not, perhaps more emphasis will be placed on the USATF road racing circuit from both a fan and elite/sub-elite athlete perspective. More broadly, I am curious to see how these stricter standards affect world competition at the Olympic level. I don't fully understand the world ranking system, but I hope IAAF will find a way to allow underrepresented countries to still have representation in events like the marathon, even if the time standard has not been met.  

Becki Spellman (marathon): My knee jerk reaction was jaw on the floor...Fuck that is fast. All I could think. Straight down the line of numbers. Then I began to think "who does this benefit?" I fear that it will take away opportunities from athletes that should have a chance to represent their countries. But I know that women are strong and, in my experience, they will rise to the occasion. For example, in 2008 the trials standards were 2:39 for the A, and 2:47 for the B-14 women and 144 women respectively hit those times for 158 total qualifiers. The standards were slightly tightened for 2012 A standard remained 2:39, and the B standard was 2:46- 41 and 138 women respectively hit those standards for 179 total qualifiers. 2016 the A standard was moved to 2:37 and the B to 2:43- 42 women ran the A and 117 ran the B. The standard was retracted and made 2:45 at a later date allowing 39 additional women the chance to compete for 198 total. For 2020 the standards remain at 2:37 for the A and 2:45 for the B with 58 A standards and 223 B standards already obtained for a total of 281 women qualified. So while the standard has tightened over the years you can see that women have simply risen to the occasion. While I am still not sure who it really benefits to make the standards drastically so much faster, I think it will push women to be brilliant athletes. I think we will strive to a new level. I fear that some will use unfair methods to get there. However, my real hope is that women will see this as a way to try and better ourselves, to work with resolve toward a new goal, and to know that if we miss, it brought out the best in us. 

Paula Pridgen (marathon): In general, I'm confused. However, I think a lot of runners and fans of the sport are currently speculating what the potential impacts will be from the new Olympic standards. First, I wonder if it's going to become harder to qualify for the Olympic Marathon Trials in the future. I've read that the US only loosened the women's standard from 2:43 (original 2016 standard) to 2:45 because the US standard couldn't be harder than the Olympic standard. Now that the standard is 2:29:30, I wouldn't be surprised to see the Trials standard become more difficult. Second, things could get interesting if one places in the top three at the Trials but doesn't have the standard. For example, the runner may have qualified for the Trials with a half marathon time. Then, the Trials race is slow and the runner places in the top three but with a time slower than the Olympic standard. It is my understanding that the runner would have to then qualify for the Olympics based on world ranking in the marathon. Lastly, I do think that it is clear that the new standard may negatively impact smaller countries with a less competitive pool of candidates since these countries may not have any runners that can meet the new standard or qualify based on world rankings.

Sasha Gollish (5k to marathon): I sure am a scramble of thoughts on this. And I am really interested to hear what my teammates have to say on the issues. 

- It was really interesting to chat with Val about this. We live in this bubble of distance running and I was really interested to hear what she had to say. I’ll leave her to comment on how the IAAF can make throwing events more spectator friendly, but I think it’s interesting that no one really chats about the throwers or jumpers - and they are so important too! Right?!
- I wish the IAAF had done this in consultation with athletes - let me rephrase that. This feels like the IAAF presented a new framework without any external consultation. I love going to throwing and jumping carnivals and getting into with the crowd. And both Val and my friend Sultana (Canadian Hammer Thrower) say these really make people throw far. Imagine sitting behind the cage and really getting a chance to watch Val and her footwork in the circle and screaming alongside her as that discus goes flying?!
- To the standards, at first I thought well Fawk, way to make it chock full of drugs, Sebby Coe. And I still believe that this will lead to incentivizing people to cheat. But I also got to thinking about the athletes who just squeak through, the ones who just make standard, and then go out put it all out there and have smashing performances. That to me is what the Olympic Games is all about. Higher. Faster. Stronger. Tougher. Together.
- As the standards relate to me. Well I had to get a tattoo. Although, haven’t told anyone back home yet. But I’m going to take those risks so that I get the opportunity to fly. Because, right?! Those moments of setbacks, even failure, they make those moments of success feel oh so much more worth it. So I’m going to do what it takes to take the risk. 

(Full Poem is …
There is freedom waiting for you,  
On the breezes of the sky,
And you ask “What if I fall?”
Oh but my darling
What if you fly?
~ Erin Hanson)

Andie Cozzarelli (marathon): I have countless times seen runners do remarkable things. Big PR’s and breakout performances are common but only because athletes in our sport see an opportunity and a chance and they go for it. These performances create more opportunity and more advancement. When we make standards too high, we neglect giving every athlete the opportunity to try. How many of our top runners today would not have put forth the effort if they were staring down a standard that felt completely out of reach? Then what about the competitive nature of our sport? It feels like these new qualification standards put an increased focus on reaching a time. Watching the Olympic trials and the tactical nature that ensues in both the marathon and on the track is part of what makes it exciting. Will we lose that if we are chasing absurd standards? Additionally I think this new set of standards will keep smaller nations out of the Olympics and will continue to suppress athletics within these countries. What reason would any of these federations have to make qualifying for the Olympics harder? Will sponsors be less willing to put up money to support athletes if the chances of their athletes making it to the very top are even smaller? I am chasing an OTQ right now but what does that mean if I would still be 10-15 min off the standard? Anything can happen when we step up to the line. Why not give everyone the opportunity to dream?

Bethany Drake (javelin): I have split feelings about the increase of the new Olympic standards. For women’s javelin, it is up 2 meters from 2016— and 2.5 meters off of the American record. As a developing American athlete— it’s lofty. But as an enthusiast of the sport— it’s motivating and exciting.

Javelin as an event is growing at an international level, and I think the new standards and qualification system will help get the top athletes in the sport to the Olympics, the pinnacle of our sport. But, for developing athletes and developing countries— it creates a potential barrier to participation and opportunity.

US Championship/Olympic Trial top 3:
2017- 62.80m, 58.32m, 55.28m
2016- 60.84m, 58.19m, 57.90m
2015- 64.94m, 61.80m, 59.57m

World Championship/Olympic top 3:
2017- 66.76m, 66.25m, 65.26m
2016- 66.18m, 64.92m, 64.80m
2015- 67.69m, 66.13m, 65.79m

If you compare the top 3 marks at the US Championships versus the World Championships for 2015-2017, there’s a pretty strong discrepancy.
But, as they say, if your dreams don't scare you, you're not dreaming big enough.

Riley Cooks (heptathlon): To be honest I haven’t actually given it a ton of thought since it not something I have any control over…to me the standards have always been something that will take a lot of work to get to, but regardless of the mark I will still train the same and score as high as I can.

Maria Michta-Coffey (race walk): The ranking system really pigeon-holes athletes into which meets they must compete at. It requires more international racing, which requires more international travel and thus expenses as most of the competitions that will count towards the point system are not in the US. It’s much easier for Europeans to hop around in Europe than it is for North Americans or isolated countries like Australia or New Zealand. It makes it virtually impossible for an athlete to have a breakthrough performance at Olympic Trials and make the Team because he/she won’t have accumulated enough points at enough pre-approved competitions. Forcing athletes’ hands into which meets and competitions they must compete at only limits the expansion of our sport further empowering the haves over the have-nots.

Valarie Allman (discus): The IAAF’s announcement and approval of their new core principles for the 2020 Diamond League concept has me left with mixed feelings. The goal to create a high quality, rewarding circuit for athletes, action packed broadcasting format, and fan focused environment sounds like a wonderful combination that ultimately would enhance and celebrate the sport of track and field. However, in cutting 8 disciplines from the circuit, I am left with the question... is it truly a showcase of the sport as a whole? 

As a thrower, if some of our disciplines were to be removed from the circuit, I find myself worried about their future and longevity. I agree with the IAAF President when he said, “change is never easy”. My simple hope is that as the sport continues to evolve no disciplines become extinct in the process. 

Every runner and every body is different, and my best advice as a doctor is for everyone to have a personal health care provider they can utilize for guidance! Because iron and iron stores are so fundamental to running, we loved this common sense approach to iron by Haute Volée and marathon Olympic Trials Qualifier Anna Weber. As always, please discuss your health and any supplementation with your own health care provider!

If working hard was the only factor in running fast, we would all be elite. 

Ultimately, peak performance is a function of nutrition, recovery, training, and sleep, which can make the multiple-moving-parts aspect of running frustrating, but also very exciting. For me, one of the biggest factors in peak performance has been ensuring my ferritin levels are sufficiently high. 

I’m not a doctor, and I can’t give medical advice, but I can share some of my personal experiences with navigating the iron issue, as well as a few tips and tricks I’ve learned along the way.  

Ferritin vs. Iron vs. Hemoglobin

There are three important distinctions when talking about iron. Hemoglobin is a protein found in red blood cells that is responsible for transporting oxygen. Approximately 70% of your body’s iron resides in hemoglobin. Ferritin, on the other hand, is the protein that controls iron storage. A person can have normal hemoglobin and iron levels, but low ferritin. When this scenario occurs, the body is unable to release optimal amounts of iron for the hemoglobin to transport oxygen to the legs and heart.  

Sedentary Individuals and Athletes have Different Needs

My first serious bout with iron deficiency came in college. My coach at the time suspected anemia and had me go to the doctor for blood work. I was experiencing all the tell-tale symptoms, except the doctor said my bloodwork was completely normal. My coach asked for a copy of the results and explained to me that while my bloodwork was normal for a normalperson, it wasn’t normal for an athlete. Since athletes, especially runners, rely on oxygen to perform their best, they have vastly different needs.  

The “normal” ferritin range for the average individual is 10 – 106 ng/mL. However, endurance athletes experience optimal performance when ferritin is above 60 ng/mL. Similarly, “normal” hemoglobin levels for women are 12.0 – 15.5 g/dL; however, athletes will experience anemia-like symptoms if their hemoglobin levels are below 12.8 g/dL.  For iron, 27.0 – 175.0 mcg/dL is considered normal, but ideally an athlete should have an iron level above 80 mcg/dL.  

Low Ferritin / Iron Symptoms

When the body is deficient in iron, ferritin, or hemoglobin, oxygen does not travel optimally throughout the body. The result is similar to training at altitude. For me, the initial symptoms are shortness of breath in workouts and vomiting or dry-heaving after longer efforts, such as tempos. As anemia becomes more serious, I notice extreme fatigue in my lower legs, slow recovery, heavy quads, exhaustion, decreased motivation, depression, and vastly hindered performance. 

A telltale sign for me that my iron is low is when I get partway into a workout and want to quit. I recently had my blood tested and was not surprised that my ferritin was in the 20s. Four weeks ago I was in oxygen debt for an entire 5 mile race at pace that is significantly slower than what I normally run. At Road to Gold I went through the first 4 miles of my race exactly on target and comfortable, only to feel as though I was moving through quicksand and unable to breathe at a significantly slower pace the next four miles. Two days after this race I scheduled blood work that confirmed my suspicions my ferritin was low.  

Rebuilding Iron/Ferritin Stores

As women, we trend toward low ferritin/iron much more frequently than men largely due to menstruation. Foot-strike anemia may also be to blame, in which red blood cells are destroyed by repetitive impact. There are also many factors that iron storage difficult. 

First, iron isn’t easily absorbed. For every milligram of iron the body takes in, only a fraction is readily absorbed. Heme (animal) sources of iron are naturally more easily absorbed than non-heme (vegetable) sources of iron.  However, consuming non-heme iron in conjunction with heme iron can improve the absorption of non-heme sources.  A comprehensive list of the best iron sources can be found here.  

Second, iron absorption is hindered by certain nutrients. Calcium, gluten, tannins, caffeine, polyphenols and phytates can block iron absorption in the gut. 

What I have found works best for me is to consume my iron supplement before bed, on an empty stomach, with orange juice. Ascorbic acid (Vitamin C) has been shown to improve iron absorption, and an empty stomach ensures no competing nutrient processes.

It should be noted that it generally takes 6 – 8 weeks to rebuild your iron stores. Therefore, it is important to stay on top of iron levels, since very little can be done if you find out you are deficient in iron or ferritin two weeks from your goal race! 

Not All Supplements are Equal

There are many types of iron supplements on the market. Personally, liquid ferrous sulfate elixir has been the most absorbable form for my body. However, there are other types of iron supplements such as iron-bis-glycinate, ionic iron, ferrous gluconate, ferric citrate, and ferric citrate, among others. Some iron supplements can cause nausea and constipation, so it is important to find the supplement that works best for you. It should be noted that just because your multivitamin contains iron, you likely aren’t able to absorb the full amount (if any) because of competing nutrients (i.e. calcium). Also, iron can inhibit the absorption of zinc, which is an important nutrient for recovery and immune function.  

Too Much Iron is Also Bad

If iron and ferritin are so important, should you take a supplement even if you aren’t deficient? The answer is no. Just as low iron can hinder performance, too much iron can have detrimental health effects, including cardiovascular disease.  

Right now I’m kicking myself because I changed my iron supplement to a different form in December (as one does when something is working) without regard to absorbability or dosing.  By the time I recognized my symptoms, my ferritin was already low.  While I am not training or racing at peak level right now, I am thankful I caught the problem while I still had time to correct the issue, as I am still a few months out from my goal races.  

Regardless of whether your goal is to qualify for the Olympic trials or finish your first 5k, understanding the role that all the “little things” play is important. Regular bloodwork can help you determine whether that extra fatigue and soreness you are feeling is simply a sign you should take recovery more seriously, or whether there is a deficiency that needs to be addressed.  

Anna

Who says a design Q & A has to be formal? In fact, maybe it's even better if we can text it out, complete with emojis and gifs and vids from Instagram. Well, it's a language of sorts.

Thank you Kara for sharing your thoughts on your spring collection. At the intersection of you and Oiselle is a beautiful overlap, and it looks like an OWL. Read on... I'm in BLUE. 

It’s a far cry from the road routes Goucher is used to—and will certainly demand a different style of running. https://t.co/1WICzcfvkj

— Runner's World (@runnersworld) March 11, 2019

BY: ALEXINA WILSON

Running is something that I never saw an end game for. I have loved racing since I first started track in middle school and have never thought about a life without running. I wasn’t a superstar coming out of high school, but I was pretty decent for small town Iowa. In college, I didn’t start to excel until my last two and a half years. I went from being a 4:48 1500 runner to a 4:18 1500 runner. This rapid improvement is what made me consider running after college. Even then, I felt I wasn’t good enough to focus only on running, and that I would need a “real” career to support my running.   

Though your thermostat might beg to differ, spring WILL come. The air will warm. And new shoots and leaves will fill the trees. This season, we're celebrating new growth. Not only with the grass greens and pink-hued florals, but also with a moody richness that grounds us. Just like running grounds us... feet in the grass, head in the sky.

A few weeks ago, we were thrilled to have Carolyn Su, the creator of the account Diverse We Run, on the blog. We couldn't think of a better fit for our Represent the Run campaign. Her and Courtney, long time Volée team member and leader, are back on the blog to share the full story behind Courtney’s feature.

This past weekend, a few of Oiselle’s Haute Volée Olympic Trials Qualifiers in the marathon ran Atlanta Track Club’s “Road to Gold” course preview race. Check out their insights below, and get pumped for what’s going to be a gritty and epic Olympic Trials in 2020!