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2013; Eat my dust Meno!
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First off, well done on getting the miles in while not at top shape! Am surprised though about the iron deficiency - do you think it's down to diet?
Check out the posts from about page 84 – 86 of my log and in particular this one http://www.boards.ie/vbulletin/showpost.php?p=74660527&postcount=1281 and this one http://www.boards.ie/vbulletin/showpost.php?p=74661144&postcount=1289.
I’ve always had slightly lower than ‘healthy/recommended’ iron levels. Even when I was a teenager (all those years ago…
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About 3 years ago, I had a pretty severe operation on my jaw which they almost refused to do at the last minute because my Hb was low. I just about cut it though and they operated. Afterwards, my iron plummeted and I was on a severe dose of liquid iron for a few weeks (as my jaw was wired shut!) and that sorted me back out.
I don’t think it’s diet as I eat a fair amount of red meat and plenty of good greens. I think my problem could be to do with absorption. There are a couple of aspects to this – Vitamin C aids absorption (I eat plenty of fruit but don’t take a supplement); dairy inhibits absorption (not an issue for me unless 3/4 yoghurts a week or a drop of milk in tea has a major impact – maybe it’s all the dairy milk chocolate I eat…!) and caffeine inhibits absorption (this is my MAJOR downfall – I drink a lot of tea and coffee! As of today though, new rule in work – one cup of tea in the morning and one after lunch – it’s not going too badly so far. Have made up for it with additional water, a berroca drink, a cup of green tea and I’m just about to have a cup of nettle and peppermint tea!)
The iron supplements had me back feeling great after only a couple of weeks last time. I basically went from taking iron and vitamin C daily with a couple of multivitamin drinks a week in the run up to the Connemara Ultra, to taking nothing from mid-April up to now; not only that but there has been a big change in my training in terms of type and intensity.
If anyone has any insight, feel free to contribute.0 -
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CL, I'm delighted you got to the root of the problem and you are on the mend, horrible feeling when the mental energy is there but the physical energy is not. Well done on getting the mileage in since...looking forward to meeting you again soon!!
Thanks! Looking forward to feeling better so much that I think it’s actually helping my recovery! Was lovely to meet you too, and well done again on your race and your PB - apologies for my lack of conversation after the race. I was out of it! I’ve been thinking pretty seriously about that Meath Chronicle job we discussed… I could do worse for my mental health at present!! 
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It's something that I'm interested in as I don't eat that much meat. My missus is vegetarian which means that I'd only eat meat once/twice a week (apart from the ham sammidges of course!) I don't take an iron supplement and get most of my iron from other sources. Veg like spinach and broccoli are obviously good, but other foods like chickpeas, lentils are also quite high in iron. The last time I had a blood test my iron levels were on the low side, but still ok. I was wondering then if the likes of chickpeas etc are just easier to absorb iron from? And I'm also a coffee addict:)
Funny – I’ve only just seen this post and actually only realized last night that chickpeas were high in iron. I made a hummus-y seedy garlicky feast to have with my lunch today and just happened to read the back of the tin. I always buy chickpeas, lentils etc and then they end up in sitting pretty in the cupboard. The reason I was adventurous last night was because I have decided I need to up the protein in my diet. I want to lose about a kilo of fat and put on about 2/2.5kgs of good muscle mass. I’ve been threatening for months now to do it and keep putting it off for no reason – I haven’t even got excuses – pure laziness. So a couple of small tweaks to diet (protein snacks v. sugary snacks – I actually think I snack on fruit too much, not just the really bad stuff) and a small bit of strength and core work to get me going.
It’s an extra bonus that those foods are iron-rich. I’m pretty clueless about it all but looking to inform myself a bit more going forward. I wish I could get into a more educated discussion about it but I just don’t know enough.
Would you have guessed that your iron was on the low side absent a blood test? Given how my body has been feeling, I knew I had to be deficient again.
Only one cup of tea so far today and the coffee scents that are wafting around the office are kiling me...
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Only one cup of tea so far today and the coffee scents that are wafting around the office are kiling me...
Hi CL,
I've been doing a bit of reading up on iron absorption as I feel completely run down, am finding myself unable to to maintain pace during sessions and have a generally apathy towards running at the minute.
With regards to coffee affecting iron absoprtion is seems that tea inhibits it more:
http://www.ext.colostate.edu/pubs/foodnut/09356.html
This inhibition of absorption occurs when you consume tea or coffee with your meal. I don't think having a cup of coffee between meals will have that much of an affect.
I'm starting to drink orange juice with my meals as it will help improve absorption of the iron content of that meal.
I have also started snacking on pumpkin seeds as they have a high iron content.
Tis early days yet but I am hoping these few changes will help.
Either that or I should halt this self-diagnosis and get a medical opinion!!!!0 -
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It totally depends on the mood. I would be a big fan of porridge (sometimes with seeds and or honey and or raisins or something) but I tend to stray away from that in the summer. At the minute it's a bowl of a random mix from bags of stuff I got in the health food shop - bran flakes / spelt flakes / oats / dried fruit / nuts / seeds etc (not the Kellogg's or other cereal/branded varieties - the natural no added sugar or taste kind!) Sometimes I'd have it with milk (mixed with water as I don’t like milk), sometimes with yoghurt... Sometimes with a banana chopped in… I can be very indecisive and get bored of eating the same foods.What do you have for breakfast? I've gone from 'large bowl of muesli' to 'small bowl of muesli, followed by a boiled egg' this year.
I have a boiled egg with me for lunch today to have with a whole load of veg and salad. Would normally have a snack of some sort around 11 - maybe an apple and or a handful or nuts and or a yoghurt. Afternoon snack tends to be carb/sugar rich like crackers/bread with butter & jam and some fruit or a granola/energy-type bar or something like that - I wouldn’t digest a protein-rich snack in time to suit a post work run. If you have any advice guidance for me, I'd be more than grateful. Sure hell why don't you do all my hard work and recommend me the best diet for a week… Think of the glory in such a task..
Wow, I can really waffle sometimes… (ok all the time!) :rolleyes:
:o:)
Not sure to be honest. In the last 2 years my diet has changed a lot - much more fruit, veg, pulses etc and much less meat, but the iron levels are always in the back of my mind. Especially seeing as I don't take supplements. Am up to 18 miles on my LSRs at the moment and have found that I'm tired a lot lately. Not sure if it's the miles, the diet, or (probably more likely) a combination of both. Might just bite the bullet and start taking a supplement just to see if it has an effect. Can't do any harm!
Just as a by-the-by, the iron supplements can be very hard on the tum. I'm ok at the minute (taking it in the morning and running in the evening) but I rememeber having to cut a fair few runs when I started taking it, back in August of last year, as a result of upset stomach etc. I wouldn't have a tablet early/pre-run at the weeekends when I'm running earlier in the day and on a more-empty-than-usual stomach.
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Monday 16th July
Cycle 7.2 miles (Home – Work)
Run 8 miles @ 8:12 (planned pace 8:10-8:20)
A lovely wet and windy run out by Ringsend, along the coast as far as Blackrock and back. I took it really handy on the way out as the wind is almost always with me for the second half of this route so I figured that would help me keep the pace I was hoping for. However, in some thicko manner of action, I didn’t realise that the reason the run out felt so easy was because the wind was actually with me. It was only when I turned home and got a whack of wind in the face that this came to light… don’t ask!! Suffice to say that obviously the return leg was a lot more of an effort that I had intended exerting. Mile 7 was the slowest but I did get a second wind for a fast last mile just so I could finish asap. Despite the tough finish it was a good run – much needed confidence boost.
Cycle 6.8 miles (Work – Home)
Dear sweet lord this was a tough cycle. Pretty much into a wall of a headwind the entire way – I’m surprised I didn’t start rolling backwards (legitimately!!). I was also melting under the evening sun in the long leggings, fleece top and rain jacket that I worn on the way into work when it was miserable, wet and cold and which were actually still a little damp...urgh!
Tuesday 17th July
Cycle 6.65 miles (Home - Work)
Run 10 miles @ 8:13 (planned pace 8:15-8:30)
Same route as Tuesday except tagged an extra mile on to make it 5 out and back. Wind was forgiving on the way out and I struggled to keep the pace down - it felt good despite the heat. When I turned around the effort to keep the pace down was immediately no more. The sun was beating down and I was melting. Started to struggle at the 7 mile mark and stopped in a pub for a quick pee-break and some water. Gave into the lower end of the pace bracket for mile 8. Was getting a bit of a stitch so stopped for a stretch at the end of mile 8 and then headed off again. Kept it really handy for mile 9 and managed to pick it up for the last mile. 7 & 8 were particularly tough. Don’t know whether it was the pace for the first half / the wind on the way back / the weather generally / a tough run that got me in the end but I was still happy with a decent run. (Well I thought it was a decent run until I started getting a bashing from some ruuning buddies bullies berating me for stopping…sad face!)
Cycle 6.55 miles (Work - Home)
Another season encountered on the bike. The sun had gone away but it was still really warm and windy.
I was absolutely shattered last night. Had a decent feed and fell into bed at 11. Feel a good bit better today and looking forward to nothing more than a handy recovery this evening 0 -
OH has been going paleo this year, dropping a lot of grains and starchy food (cereals, bread, rice, pasta, potatoes) and eating more meat, fruit, and vegetables instead. It might be worth looking in to, just to increase the amount of protein and iron you eat?
My diet is basically
Breakfast - muesli and boiled egg
Lunch - soup or quiche most days, sometimes salad, sandwich, or a roll
Dinner - whatever I'm given
And two pieces of fruit and a bunch of oatcakes during the day
As you can see, I don't put a lot of thought into it. I've just been swapping out less healthy things from my old diet for healthier-but-still-convenient things when I find an alternative...0 -
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If you are looking to add more protein to your diet (which is a necessity if you are looking to add any muscle) then an easy way to do it is to get a tub of protein powder (available in any health shop).
You can drink it with milk or water. (I am sure you already know this
). 0 -
If you are looking to add more protein to your diet (which is a necessity if you are looking to add any muscle) then an easy way to do it is to get a tub of protein powder (available in any health shop).
You can drink it with milk or water. (I am sure you already know this).
Base2Race have a selection too! 0 -
OH has been going paleo this year, dropping a lot of grains and starchy food (cereals, bread, rice, pasta, potatoes) and eating more meat, fruit, and vegetables instead. It might be worth looking in to, just to increase the amount of protein and iron you eat?
My diet is basically
Breakfast - muesli and boiled egg
Lunch - soup or quiche most days, sometimes salad, sandwich, or a roll
Dinner - whatever I'm given
And two pieces of fruit and a bunch of oatcakes during the day
As you can see, I don't put a lot of thought into it. I've just been swapping out less healthy things from my old diet for healthier-but-still-convenient things when I find an alternative...
Pretty similar to me so - I'm a big fan of oat cakes too but can get carried away with what I eat with them... I've been known to eat my snack and then continue to eat the peanut butter (of the good natural variety of course!) with a spoon long afterwards.
Glad to see you seem to be turning a corner and feeling better by the day you will be back 100% in no time
Yep - thank God! Was starting to really panic about Berlin - hopefully a few decent weeks now will sort me out.If you are looking to add more protein to your diet (which is a necessity if you are looking to add any muscle) then an easy way to do it is to get a tub of protein powder (available in any health shop).
You can drink it with milk or water. (I am sure you already know this).Base2Race have a selection too!
I kind of an issue with drinking calories (alcoholic beverages excepted…)
A couple of reasons for this including having been restricted to a liquid diet for about 6 weeks after my jaw operation, and the fact that I am a hungry creature and I like to eat. A lot!
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I kind of an issue with drinking calories (alcoholic beverages excepted…)
A couple of reasons for this including having been restricted to a liquid diet for about 6 weeks after my jaw operation, and the fact that I am a hungry creature and I like to eat. A lot!
That's great but a boiled egg in your lunch would not do much for your protein intake, especially if looking to put on muscle
A protein shake you can mix with water and drink at your desk, I don't think they are too 'heavy' or anything and a single scoop would give you 30g of protein (a single egg only has about 6g). There is not much in the powder but protein so it is not very heavy on calories.
You could always mix it with hot water and pretend it is coffee (works even better if you get a coffee flavoured one 
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That's great but a boiled egg in your lunch would not do much for your protein intake, especially if looking to put on muscle
A protein shake you can mix with water and drink at your desk, I don't think they are too 'heavy' or anything and a single scoop would give you 30g of protein (a single egg only has about 6g). There is not much in the powder but protein so it is not very heavy on calories.
You could always mix it with hot water and pretend it is coffee (works even better if you get a coffee flavoured one )
Okaaay... question: what if I fail to do any strength/resistance work? Would a shake in those circumstances not just be additional/unnessary calories and therefore result in fat gain?! (I'm mildly retardé when it comes to this aspect of life!0 -
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Hope you be feeling 100% again soon claralara
Thanks Ruby. Me too… It’s been an up-and-down week running/body wise this week but definitely on the mend and hopefully it be too much longer before I’m fighting fit and raring to go properly. Not quite baby steps, but slightly smaller than big steps!!0
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