I am a runner that runs around 40-0 miles pr week and fairly hard. I frequently eat red meat, but I also drink alot of coffee (which limits iron absorbtion)
I wonder if it would be a good idea to take a daily 30 mg iron pill just to be sure that my iron levels are adequate?
Or would this be risking getting too much?
You should always get a full iron panel before starting supplementation. It's unlikely, but you could have hemochromatosis:
http://digestive.niddk.nih.gov/ddiseases/pubs/hemochromatosis/
Not to mention getting a full iron panel gives you a baseline and then you can go get it measured again later to see how well supplementation is working for you. Most doctors are pretty reasonable if you just say "I'm a competitive runner and I want to get a full iron panel to make sure everything is OK." If you have health insurance then it's really cheap too. I think mine cost $3 after insurance haha.