Anemia sucks

Fatigue- a seven letter word which poses the ultimate paradox of the endurance athlete. Though we embrace its sting as confirmation that we are effectively pushing our limits, excessive amounts impede both progress and peace of mind. Indeed, such levels of exhaustion are all to common thread among today's endurophites, and the culprit is often more than simple overtraining. Though rest is undeniably beneficial, it does not offer a complete solution for much of this demographic. The true problem lies deep within our capillaries, where the magical process of oxygen transportation is being inhibited by insufficient iron.
Unfortunately I can attest to the effects of anemia. I started the season feeling strong and testing my limits, but by mid spring my performance had begun to fall off. After a couple of months of stubborn persistence, I finally accepted that I was overtrained and cut back my workload. However, this was not enough. The summer yielded more subpar results. When fall rolled around and ushered in a new cross country season, I thought that my problems were over. This was not the case. I finally visited my pediatrician and discovered that I had depleted my body's iron stores.
The ease with which we can fall into the clutches of anemia is frightening. The diet of an average health conscious American falls short of meeting their body's daily iron requirements. Even if they consumed the suggested amount of iron, it is likely that only 10% of it would be available for effective use. Finally, consider that the endurance athlete depletes ferratin stores at an extraordinary rate when subjecting his body to the rigors of daily training, and we have the perfect storm.
Now that you have been effectively frightened by its imminent danger, how are you to determine if you have anemia? The only conclusive proof comes from a blood test, but there are several classic symptoms. Lethargy, irritability, decline in performance, dizziness, and a pale complexion all point to iron depletion. Many of these indicators are also red flags for overtraining, but overtraining itself can often lead to anemia. However, it is prudent for any athlete training at a high level to get checked whether they are experiencing these symptoms or not. The amount of iron required for optimal function deviates by individual, but generally endurance athletes should strive for the higher end of the recommended range. So don't be surprised if your test only shows a slightly low iron level- just a few points can make an enormous difference. Because of the discrepancy between individuals, it is best to establish a baseline during the offseason when you are feeling fresh and the training load is reduced. Ask your doctor to check your hemoglobin and ferratin levels, and then get them retested approximately every four months during the training cycle.
Whether as treatment or a preventative measure, all endurance athletes should optimize their diets to combat iron depletion. Iron sources can be classified as either heme or non-heme, with heme being the most readily absorbable. As a general rule, any animal products are heme, while fruits, vegetables, legumes and grains are non-heme. This puts vegetarians at a distinct disadvantage, although it is still possible for them to meet iron requirements. When taken with iron, vitamin C promotes absorption. So an omnivorous athlete could eat a steak with a side salad including tomatoes, while a vegetarian would opt for fortified cereal with orange juice. Supplementation is also a wise precaution. Take iron tablets once a day with vitamin C. Finally, exercise patience; it takes six to eight weeks for significant change in iron levels to occur.

Trispan 5k (It's been a while...)

Well, it's been a while since my last post. I had a very unspectacular race at Kure Beach Triathlon and frankly just didn't feel like writing anything about it. But now I'm committing to a more regular schedule of blog entries. I know that in ten years I'll be glad that I did so because I can look back on my experiences from when I was younger and see what was going through my mind at the time. So here I go again...
I raced the Trispan 5k this morning, the first 5k race in about 6 months for me. This was a C-priority race, as I didn't reduce my training leading up to it. I woke up race morning with no expectations except to get a good workout (with cheering spectators included!) and see where my running fitness is. My coach, Dave Williams, and I have been focusing on improving my swim, so I've only been putting in about 25 miles per week of running.
It was drizzling rain before the 7:30 a.m. start, and the temperature was 78 degrees with some serious humidity. Prerace I saw some of my Hoggard cross country teammates, most of whom were racing the 10k. Both the 5 and 10k proved to be quite competitive- a good group of collegiate runners showed up to contest both distances, in addition to some quick locals.
Trispan is about the hilliest course that you can get in this part of the state. The 10k crosses over three major bridges and the 5k traverses the numerous steep grades of downtown Wilmington's waterfront, zigzagging along the historic streets. After a thorough warmup I positioned myself among the other racers for the start, and at the word of an official we were off. I wanted to make sure I got into oxygen debt early so I started off strong. A few minutes in I could hear someone breathing off my shoulder so I eased up a bit until he caught me. Then I latched onto him and let him dictate the pace for a little while. But I guess this guy didn't want company because he surged pretty hard on an uphill and got a gap on me. Unfortunately, I wrongly assumed that the course would have mile markers and, since I wasn't wearing a watch, I had no clue how much racing was left. I held my gap to the leader constant and kept waiting to see the two mile mark, figuring that I'd just go for broke once I passed it and hopefully reel this guy in. But the two mile mark never came. I just assumed that I was having a tough day and it was making the race seem super long until we reached an out and back section that turned onto the finishing straight. Much to my disappointment, I never got to kick it in during the last mile because, unbeknownst to me, I'd already covered it! At this point I regained the lead because the 1st place guy missed the turnaround and was a few yards past it before the volunteers called him back, but he was breathing down my neck. When we hit the final straight he outkicked me and I crossed the line in 15:29, a close second to his 15:28.
I was a little frustrated because I felt like I had a lot left in the tank which I had been planning to burn once we hit two miles; the next time I race Trispan I will have to remember that I can't count on any mile markers. Apparently the course was a little under 3.1 miles, but my time still converts to 15 and change for 5k. Considering the circumstances I am reasonably happy with my fitness level. I know that there's still a long way to go on the road to Jr. Elite Nationals, but I'm looking forward to the journey.
Until next time,
Train smart and race hard!
Mason Boyles

Overtraining

According to "the plan", I would have raced yesterday. According to "the plan" I would have biked and ran twice as long as I did today. According to "the plan", now I should be looking forward to beginning a hard three week block of training tomorrow. Well, I'm not. According to my mind, I don't even feel like trudging through the shortest of workouts, I'm emotionally on-edge, and I no longer eagerly anticipate my next training session. The truth of the matter is, I did a poor job of formulating "the plan" for my buildup to triathlon nationals and paid a high cost.
Throughout the month of May I have pushed through feelings of staleness and lethargy, putting up crappy numbers in workouts, ignoring what my body was telling me in lieu of fulfilling the sessions which I had scheduled; surely it would be disastrous if I deviated from "the plan". What ended up being disastrous was following it.
The past two weeks I have attempted to continue through overtraining. This is a state which, unfortunately, is very familiar to me. Almost every schedule which I've created has led me deep into the valleys of fatigue with no immediate escape route. However, my compulsion to go hard continually drives me even further its clutches. So what made me recognize my error? Its really pretty simple: waking up every morning this week I haven't been looking forward to training. It sickens me to realize that I'm no longer feeling a desire to swim, bike or run, whereas all of these activities normally bring me so much joy every day.
This was the last straw. I am discarding "the plan" and seeking the advice of an expert coach in Dave Williams. I am confident that he will help me to achieve my fullest potential going forward. Most of all, I have finally decided to confront the mental and physical burnout with something which intimidates me even more: recovery. The past month's training has certainly hampered my chances at nationals, as will the requisite recovery to get ready for hard training again. But there is no other way around this roadblock- believe me, I've searched for one.

My one word: Focus

This marks the final day of my base period of training. Next week will emphasize recovery, ending with Winston-Salem duathlon on Saturday. I'm really psyched to get out there and race again! I'm also excited for beginning the build cycle leading up to Duathlon Nationals on April 25.

On another note, each year our church has a series about new year's resolutions. PC3 (Port City Community Church) is a unique environment and I count myself and family truly lucky to be a part of it. The concept of this series is essentially to choose a key word which will help you grow in your walk with God and become a better person in general. My one word for this year is FOCUS.

To me, this word is a reminder to try and be in the moment, taking in every aspect of what's around me and not missing or rushing through anything. Instead, my goal is to appreciate experiences fully in the present; this will combat my tendency to live in anticipation of the future. Even when I get to whatever I was looking forward to, I often miss out on it because I am already looking ahead to what will be next.

I am not the only person with this problem; many people, triathletes in particular, need to be FOCUSED in the MOMENT. To relate this to sport, it is always, 100% of the time, better to focus on your technique and/or simply appreciate your ability to stroke, pedal or stride when you're hurting than it is to look forward to stopping or get down on yourself with thoughts such as "why am I doing this" or "this really hurts". Many athletes choose to "zone out". This makes your mind neutral, which is better than brining yourself down with negativity; however, if you truly want to achieve your best, you should FOCUS on enjoying the moment and executing optimal technique. This trait is desirable for anyone, whether a sedentary "average Joe" or Olympian. Just something to think about...

Train hard and race smart!

Mason Boyles

Early season

Six days left until my first race of 2010, the Greenville Duathlon! Over the past three weeks I've been laying some solid foundations for this season; no real intensity yet, but some emphasis on lifting and logging endurance miles. Next week will be low-key to allow me to absorb the good work and be ready to roll for Saturday's race. I look forward to seeing where I am at this point. I'm just glad there's no swimming involved, because I've got a long ways to go before I'm back to top form there. Thanks to Dave Sokolofsky and the senior group down at CFAC for letting me join their hammerfest a couple of times a week and get my butt kicked! That's just what I need to get in touch with my inner fish.
Until next time...
Train smart and race hard!
Mason