AM - 5.1 miles on the treadmill with varying inclines 0-3%, 8 min pace average. Felt better today because I spent a lot of time last night massaging and stretching my back.
I got my results back from my blood work yesterday. My ferritin value
was 35 ug/L which is borderline low. Camille Herron posted a great article on this topic that I would recommend. She also links to a Review of Iron Supplementation in Athletes
that recommends a supplementation of 100mg of iron a day on an empty
stomach for 3 months if you are under 35 ug/L. The target ferritin value
is 60 ug/L. Although I have already been taking iron, I haven't been
taking enough or under the right conditions for optimal absorption. So
I'm going to modify my supplementation and hope that I will see
improvements! Other relevant values are (with reference to elite XC women skiers, similar to runners):
Red blood cells 4.76 (Ref 4.23-5.94)
Hemoglobin
14.6 (Ref 12.5-15.1)
Hematocrit 44.8 (Ref 37.6-45.1) So I'm about the same as the references, which is good!
My Vitamin D was low - 33.3 ug/L (Ref 30-100) so I am supposed to take a supplement for that too. The spring and summer sunshine should also help. Most other values on my blood work were relatively normal. I just need to make sure I keep my blood and bones healthy!
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