I am the father of a sophomore high school girl I am coaching who runs cross/1600/3200. During cross season, determined she has low iron (ferritin - 20/hemoglobin - 12.4/hematocrit - 36.9/rbc - 3.96).
Since Nov. she has been taking 2-3 tablets heme iron (Proferrin) and 1 b complex w/ vit c a day. She started w/ liquid iron ferrous sulphate w/ oj & b complex and then ferrochel w/ oj and b complex, but she was always nauseous/constipated. She has had none of these issues with the Proferrin.
For winter base, she has built up from about 35 miles to about 40-45 miles/week now w/ an occasional off day (about every 10 days). I plan to hold this mileage for the track season. Here is generally what she's been doing since late Nov.
Mon. - 4-5 miles easy + strides or hill sprints
Tues. - 2.5-3 mile Tempo + 4x200m or 4x30sec hills (2mi wu w/ strides, drills & 1.5 mi cd) - 7-8 miles total
Wed. - 5-6 miles easy
Th. - 5-6 miles easy
Fri. - 25-35 min Fartlek OR 5x400 or 4x800 @ 10k-8k pace + 4x200m (1.5 mi wu w/ strides, drills & 1.5 mi cd) - 6-7 miles total
Sat. - 5-6 miles easy
Sun. - 8-10 miles easy sometimes w/ 10-15 min moderate or strides at end of run.
She handles the easy runs and usually the tempo paces fine, much better than she would have during cross. So, I feel iron levels are improving. Her breathing/stamina seems to be great.
However, when the pace is a little faster 5k-10k even on shorter reps, she still feels a burn in the back her thighs, which slows her down. This is the same sensation she would feel during cross. However, her breathing is great on these; just the burn slows her down.
In a few weeks, I was planning on starting a specific prep phase for the track season by incorporating faster interval work in place of the fartlek/10k reps, while keeping the mileage and other runs basically the same. In addition, she'll start racing in a couple weeks.
I would like advice on whether I should adjust her training and lower miles and/or intensity to account for the iron issues. Or, is the training ok, and I need to be patient.
Also, if there are any comments/advice on better forms of iron supplementation, that would be great, too.
Thanks for the assist Letsrun!