Tuesday, March 25, 2008

Dave's Training Log March 23-29

Sunday, March 23
am: easy 5 mile with Sumo

Monday, March 24
am: 2 miles with Sumo, then 11 miles, some long hard pick-ups at half marathon pace.
hard workout- legs were beat by 9 miles.
total= 13 miles

Tuesday, March 25
2 miles with Sumo, drive to Bryce Canyon

Wednesday, March 26
pm: 6 miles at 8,000 feet Tough!

Thursday, March 27
am: 3 miles with Sumo, then 3 miles.
drive to Moab
pm: 1.5 mile warm-up, then 4x800 with 200 jog
3:07/3:05/3:00/2:58 1 mile cool down
total miles= 11 miles

Friday, March 28
am: 1 hour trail with Sumo, then another 1 hr trail- my guess is 10 miles

Sat, Mar 29
am: 3 miles with Sumo, then 12 x 400 in 90 sec with 30 sec rest.
1 mile cool down. total= 7 miles

Total for the week= 54

maintaining miles while traveling is tough. i had a couple of good interval workouts this week though.

USA Masters Track and Field Rankings

Check out masterstrack.com and compare your times- better yet if you think you should rank find a sanctioned track meet and post your results!

Thursday, March 20, 2008

Are Athletes Drinking Too Much Between Workouts?

Could it be that nearly everybody dispensing advice on how much to drink is totally wrong? Apparently a new theory is being proposed that could change the drinking habits of endurance athletes.

During exercise, nobody disputes the fact that significant dehydration impairs performance and can lead to life threatening heat stroke. Knowing this, it is common practice among endurance athletes to keep their tanks full by drinking plenty of water, especially in the hours just prior to and during exercise. That still makes perfectly good sense. The question is, how much water should he or she drink throughout the day routinely? Should the athlete keep their body’s water supply topped off despite making frequent trips to the bathroom? There are some who think this practice actually may be working against them.

The body regulates fluid by producing vasopressin, an anti-diuretic hormone which signals the kidneys to preserve water. When the body becomes dehydrated, the concentration of sodium in the blood increases, triggering the production of vasopressin, which in turn signals the kidneys to conserve more water. If you drink more water than your body actually needs, blood sodium levels drop. Less vasopressin is produced, and rather than conserve water, the kidneys increase production of urine. It is a constant balancing act, with vasopressin playing a critical role. You can see the potential problem for somebody that pushes water all day long, even when they don’t apparently need it or aren’t thirsty. No vasopressin when you might need it, as in during a long, hot race.

According to an article published in the December 2007 issue of Running Times, vasopressin is required by the kidneys to produce aquaporin-2, responsible for transporting water molecules from the kidneys back into the bloodstream. When you drink too much water and vasopressin levels drop, aquaporin-2 disappears. Overhydrating on a daily basis may cause your body to essentially become less effective at conserving water, not something a runner needs going into an important race.

To avoid this problem, the suggestion in Running Times is for runners to regularly perform sweat producing workouts,making sure not to OVER hydrate between workouts and races. The theory is that athletes who undergo periods of moderate dehydrate condition their kidneys to conserve water more efficiently, decreasing their requirement for fluid replacement during competition.

So what is an athlete supposed to do? Weigh yourself in the morning and before and after each workout. Monitor weight to make sure fluids are being replaced after a workout, but once weight is back up to normal and urine is being produced, there is no need to continue drinking excessively, unless you are thirsty.

(c) Dave Elger 2008 All rights reserved

Dave's training Log, Mar 16-22

I am trying to follow this cycle:
1 interval day
1 mileage day
1 recovery day

Sunday, Mar 16
am: 3 miles with Sumo, then 12 miles.
15 total miles. Have not run that long in quite a while

Monday, Mar 17
am: 3 miles with Sumo

Tuesday, Mar 18
am: 3 miles with Sumo
pm: 3 mile warm-up, then 8 x 400 in 87, 1 min recovery
it is coming back slowly- good workout.
total= 8 miles

Wednesday, Mar 19
am: 3 with Sumo, then 11 miles
felt last nights workout.
14 total miles

Thursday, Mar 20
am: 3 miles with Sumo

Friday, Mar 21
am: 3 miles with Sumo
pm: 2 mile warm up
12 x 400 in 90, 45 sec rest
1 mile cool down
total = 9 miles

Sat, Mar 22
am: 3 miles with Sumo
pm: 12 miles
total = 15

Total for the week:
2 good interval workouts
2 decent long runs
67 miles- this was a great week

Dave Wottle Comes From Nowhere to Win Olympic Gold in '72

Watch the YouTube video- Dave Wottle wins 800 meter Olympic Gold in Munich. One of the most inspiring races you will ever see. I guess he pulled off what Pre tried so hard to do in the 5,000.

Wednesday, March 19, 2008

High calcium intake may not help prevent fractures, reports the Harvard Health Letter

Two studies showed that calcium didn’t prevent fractures—even when taken in combination with vitamin D. Another study showed that postmenopausal women who took a calcium-vitamin D combination were no less likely to break their hip than women who took a placebo pill. And other researchers reported the results from a meta-analysis of studies on calcium that found no connection between high calcium intake and lower hip fracture risk. -harvard health publications

The bottom line: According to current recommendations, Americans over 50 are supposed to get 1,200 mg of calcium daily, but 600 mg is probably enough for most people to keep their fracture risk low. Still, because extra calcium might be protective against colon cancer, a daily intake of 600 to 1,000 mg is a reasonable goal.

Kareem Abdul Jabbar on Exercise

Take a guess at Kareem Abdul Jabbar's pick for best overall cardiovascular exercise? If you said jumping rope, you would be right on.

Jumping rope is my first choice for best overall cardio workout. I've been jumping rope for 30 years and, though the image of a 7-foot-2 man jumping rope may make you smile, I assure you that it keeps me in great shape. Not only does it burn more calories than many other cardio exercises, it improves your balance, agility, foot speed, and hand-eye coordination. Jumping rope at 130 revolutions per minute is equivalent to running at 6 miles per hour or cycling 12 miles per hour. Ten minutes of jumping rope at that pace is like running a mile. Also, you can adjust the intensity of the workout to your own level of fitness. If you are in good shape, you can jump longer and faster. If you're a beginner, go slow and steady.
-from latimesblogs.latimes.com

Joint Replacements Expected to Soar

The number of knee replacements done annually in the U.S. will jump 525% by 2030. You read correctly: 525%. This prediction comes out of a paper presented Thursday at the annual meeting of the American Academy of Orthopaedic Surgeons. Hip replacements? Those will more than double, rising from 285,000 to 573,000. from time.com

Prevention? Weight control is paramount, says Dr. Joseph Buckwalter, an arthritis specialist at the University of Iowa Medical Center. "For someone who is obese, even losing a relatively little amount — 15 to 20 lbs. — can make a huge difference, both in terms of pain and progression of the disease." For every pound of weight lost, you can take 3 to 5 lbs. of force off a bad joint. Lose 10 pounds, and that's 30 to 50 fewer pounds of force.

Other recommendations include care for injured joints when you are young and exercise to maintain strength, flexibility, and joint range of motion.

Sunday, March 16, 2008

3 lb. Dumbell Routine for Runners

Nice set of exercises demonstrated by Matt Tegenkamp - from runnersworld.com. Matt is the American record holder for 2 miles- 8:07.07

How to Break Out of a Slump

I am in the middle of a serious running slump. Every day seems like a struggle. Runs are terribly slow. 7 miles seems very long. Motivation is low.

Part of me is saying this is it- I've had it with competing. Just let me enjoy regular exercise and mix it up with other activities, not worrying about performance in my next big race. The other part of me is having a difficult time letting that go.

I am coming off a long cold winter of training. I haven't been able to do much over 10 miles, and I have had to abandon interval training for several months due to weather and illness.

OK- enough excuses. In order to get motivated again, I obviously need to make some dramatic changes.

I am now easing back into interval training. Following my own advice for beginners, I am going to progress something like this over the next 6 weeks:

Week 1: 6 x 400 in 85-87 sec 2 min rest
Week 2: 6 x 400 in 85-87 sec 90 sec rest
Week 3: 8 x 400 in 82-85 sec 2 min rest
Week 4: 8 x 400 in 82-85 90 sec rest
Week 5: 4 x 800 in 2:50-2:52 2 min rest (longer rest is ok!)
Week 6: 6 x 400 in 80-82 sec 2 min rest

I will be doing at least 2 anaerobic or tempo workouts per week- hopefully this will snap me out of it so I can do more quality training.

Thursday, March 13, 2008

Alcohol and Cancer Risk

"Analyses of the evidence presented in the American Institute for Cancer Research (AICR) report reveal that one drink a day can increase a woman’s risk of breast cancer by 7 to 15 percent." -health.msn.com

Monday, March 10, 2008

Safety Issues with Alcohol-Based Gel Hand Sanitizers

"Another study conducted at Colorado State University yielded similar conclusions, that alcohol-based hand sanitizers were as much as twice as effective as either regular soap or antibacterial soap at reducing germs on human hands. A Purdue University study, however, concluded that while alcohol-based hand sanitizers may kill more germs than plain or triclosan-based soaps, they do not prevent more infections that make people sick. Instead they may kill the human body’s own beneficial bacteria by stripping the skin of its outer layer of oil. "

- HealthNewsDigest

One alternative to an alcohol-based sanitizer is a company called Pureworks- their product line includes alcohol free lotion, soap, foams and sprays, and hard surface disinfectant.

Thursday, March 6, 2008

Beer Companies Sued over Energy Beer

The nonprofit Center for Science in the Public Interest has served brewers Anheuser-Busch and Miller with notices its intent to sue them over a new generation of caffeinated alcoholic drinks - Bud Extra and Tilt from A-B and Sparks from Miller.

According to the CSPI, the brands "have more alcohol than beer and contain stimulant additives that are not officially approved for use in alcoholic drinks, including caffeine, taurine, ginseng, or guarana".

The question is - how much stimulant/alcohol combination can the body handle?

"It's a recipe for disaster and the companies should be held accountable."

Read the full story at beveragedaily.com

Still Sick!

I've started some easy jogging despite some residual congestion. This is taking a long time! I basically was off for 2 weeks. Today I ran 50 minutes- about 5 miles. I won't be running the Moab Canyonlands Half this weekend- too much to do.