May 2011 Newsletter - West Australian Marathon Club

Greenwich Means Time
London marathon report by Kevin Hewitt
Iron, Every Runner’s Secret Weapon
By David Bryant
It must be marathon morning. I’ve been awake for
about an hour. It is marathon morning. Why is it, after
seven marathons, I still sleep badly the night before
the big day?
Everything has been laid out in readiness, including
my lucky ‘BigKev shirt’ I’d had made for my maiden
marathon 24 months earlier, right here in London. I
eat my porridge whilst checking in with ‘my girls’ back
home, promising to text once I’ve finished. I doublecheck
my day’s supplies. Time to go.
On marathon day all public transport is free for
runners. I approach the Tube’s entry barriers and
proudly lift my sweatshirt to reveal 39350. The guard
opens the gate, wishing me luck. At Charing Cross,
I jump on the train, which quickly fills with runners.
I’m sitting with a veteran – this is his 10th consecutive
London marathon and his last, which he’s stoical
about. He’s sitting next to a first timer; a young chap
who’d never been to London until yesterday. He’ll see it
at its best today!
We alight at Greenwich station and follow everyone
to one of the three starting points for today’s 35,000
runners. I settle down, eat a banana and some trail
mix, sipping water and tea. Mickey Mouse is running
today and is asleep against the tree next to me. I walk
past Adam and Eve. Batman is in the queue for the
loo. London’s marathon is a spectacle - today I’ll see
a rhinoceros, helicopter, a couple getting married, Mr
Bump, a transvestite and two men in a ‘Borat Mankini’
- I’ll later pass one at 30 kilometres, asking him “how’s
the chaffing?” He turned to me, and with painful
acceptance, simply answered: “bad”.
The crowds of up to a million people cheer you on
throughout. And with ‘BigKev’ emblazoned on my
chest and visor, their encouragement makes my day.
Londoners really come together on marathon day.
Pubs along the course open early, and there are BBQs,
parties and bands. One of the best is about three
kilometres in. And this year, they decided to all dress
up in Halloween attire. Further on, a priest and his
congregation are sprinkling Holy Water on runners
within range.
Today the crowd will offer me orange segments, water,
Jelly Babies and other sweets, chocolate, bananas and
even beer!
London’s marathon is the world’s largest fundraising
event, banking over £50 million (A$80 million) for
hundreds of worthwhile causes. Everyone promotes
their cause (and motivation) on their shirts. You read
as you run: “This is for you, Mum”, “In memory of my
sister.” One chap lost five members of his family. It
certainly puts a whole lot into perspective.
Halfway is Tower Bridge, right next to the Tower of
London. A truly amazing sight. I feel okay. I know the
real marathon is the mental one I’ll fight in about 10km.
The 35km mark is where my Godson will be. I see him
being held aloft like an F1 trophy. I pull over, tickle his
tummy, say hi to his parents and another dear friend,
and then set off. I can do this.
500m to go and a chap in front of me starts to walk. I pat
him on the back and quietly say “come on”. He snaps
out of it, thanks me and runs off. I encourage others
doing the same – we’ve come this far together, we
should all help one another. All but one responds and
run to the finish. The crowd’s roars get even louder.
I cross the line: 4:38. I’m surprised as it’d felt much
quicker. I walk up one of the ramps so the race
volunteers can remove my timing chip (take note
Chevron). Off the other end and my medal is donned.
Now it’s official.
“Will you do it again next year?” I’m asked
Absolutely.”
Kevin “Big Kev” Hewitt finds energy for a smile during the
London Marathon. Photo credit: Marathon Foto
Carbohydrates, Protein, Water, Electrolytes. These are
the words which would resonate with most runners
concerning a runner’s diet. Yet the trace mineral
iron, which is often neglected in a runner’s diet, is as
important, if not more vital for a runner to not only
ensure wellbeing, but to optimize performance.
Iron is vital for producing haemoglobin, a compound
that carries oxygen through the blood to the organs.
I’m sure we can all appreciate the need for oxygen
transport when we recall our most recent race. It
makes sense then that adequate iron levels are an
imperative part of any runner’s diet.
An iron-depleted state is what many might recognise
as iron deficiency anaemia. Ultimately, this makes the
body less aerobically efficient, constantly feeling weak
and fatigued. Iron deficiency anaemia is commonly
associated with female athletes, however it is of equal
importance to the male athlete.
I can attest to this from personal experience. I can
recall attempting one of JK’s (Jon Kappler) Tuesday
night intervals and, unable to breathe as I came
around the last bend of the track, having to stop. This
was the alarm bell I needed to get a blood test to
determine my iron levels. It was no suprise to discover
that my iron/ferritin levels were extremely low.
Fast forward three years, a nutrition degree and having
just completed my first marathon in under three hours
in Zurich, I can now say I am more energised and
running better than ever. The secret? Well I have tried
it all. Iron tablets, iron injections, iron infusions (not
pretty). Still this did not work.
Instead, I went back to basics and applied my nutrition
degree:
• Lean red meat 3 times per week. There are two
different types of iron: Heme and nonheme iron. Heme
iron is found in all animal products, such as red meat,
and most easily absorbed by the body. Nonheme iron
is found in plant foods such as lentils and beans.
Unfortunately for vegetarians, the body is much better
at absorbing heme iorn than nonheme iron.
• Although bran cereal is high in fibre, limit
consumption to 1-2 times per week. Bran has an
inhibitory effect on iron absorption.
• 10 dried apricots a day. Potent iron source for the
vegetarian runner.
No, it’s not surgery or a mime, it’s Jon Kappler and David
Bryant at the Zurich Marathon. Photo Credit: Beat Gerber
• Consume vitamin c with iron foods. (Think fruit and
vegetables not a vitamin c tablet). For example, sea
mussels in chilli tomato sauce, Thai beef salad with
lime and vegetables, iron-fortified cereal with fruit.
• English spinach with salads. Iceberg/cos lettuce
has as much nutritional value as plastic. English
spinach, on the other hand, is high in nonheme iron.
• Eliminate tea, coffee, red wine and cocoa with
meals. They all have a compound known as tannin,
which inhibit the absorption of iron. That cup of tea
with your bowl of cereal or the red wine with your
juicy steak is doing you more harm than good. If you
must, have these drinks at least 30 minutes after
your meal.
• Other iron sources from most to least potent
include:
Heme Iron: Lean red meat, oysters, mussels, dark
turkey meat, chicken, tuna, crab.
Noneheme: Iron fortified cereal, soybeans, lentils,
tofu, spinach, raisins, wholemeal bread.
So next time you book an appointment with a specialist
to improve your running performance such as a physio,
masseuse, chiropractor or strength trainer, also
consider consulting your doctor or nutritionist on your
iron status. The power of food in its rawest form can
and will amaze you!
David Bryant
BSc. Health Science & Nutrition
(David can be contacted on 0415264108)
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