Wednesday, March 30, 2011

Camp Humphreys Youth Running Club

I have so much fun with these kids! They never tire of relays and other games.

Fluid Replacement Does NOT Lower Body Temperature?

Thermometer - Nichols Hardware Store - Purcellville, VA

Our research, which for the first time measured internal body temperature continuously during an actual race, revealed no evidence that fluid intake makes runners cooler or improves performance.'

The highest body temperature observed (41.7°C) was recorded from a runner replacing the greatest amount of his sweat losses (73%) and therefore being the least dehydrated of the study sample. (my guess is fitness level had something to do with this).

This is the first time I've ever seen measurement of body temperature change using a technique other than rectal.

When you think about it, the evaporation of sweat from skin is what actually cools you down during a race, but when your fluid levels get real low...?

...while fluid losses led to an average fall in body mass of 2.3kg (about 3% of body weight), the athletes’ core body temperature averaged only a modest 1˚C above normal resting temperature, while other measures of dehydration, including plasma levels of sodium and urine concentration, stayed within normal ranges. -peak performance

If you read on, note that when fluid loss reaches 5% of your body weight, as in severe dehydration, rectal temperatures do rise.

Tuesday, March 29, 2011

Post Marathon Allergies: More Common than you Think

As almost 40,000 runners get set to take part in this year's London Marathon, a new study has found that one in three will suffer from allergies after the event. -sciencedaily

As the article points out, this was London, host of the 2012 Olympic games.

"The Olympics are taking place during the peak grass-pollen period," she says, "so, if almost three out of ten people are potentially allergic to this common aeroallergen, it is a priority to have Olympic athletes tested before the games so an appropriate treatment regime can be put in place."

Thursday, March 24, 2011

New York City Half Marathon and Galen Rupp's Mask

This was a great race but did you see the mask worn by Galen Rupp? I've never seen anything like it in a world class race, and I'm waiting for an explanation (according to USA Track & Field it was "to ward off an asthma attack").

The letsrun posters are having a field day with this one.

You can watch a replay at New York Road Runners TV!

Wednesday, March 23, 2011

Precooling Strategies and Improvements in Cycling Performance in the Heat

"...a wide range of precooling methods, which involve exposure to cool air, cool water and ice, have been shown to reduce deep body and skin temperatures, increase heat storage capacity and improve exercise performance in hot conditions." -ACSM Sports Medicine Bulletin

MY COMMENT: Sunday prior to the Seoul Marathon I stood around for a long time with minimal clothing in wind, cold, and light rain. I was freezing to the point that I finally jammed into a crowded fast food joint to warm up for a few minutes, then had to go out again for another 20 minutes before the race actually started.

Tuesday, March 22, 2011

World Record Marathon!

10th Annual US Open Sumo 2010
Originally uploaded by Pat's Travelogue

No, nobody ran under 2:03:59, but former Sumo wrestler Kelly Gneiting, from a Navajo reservation in Arizona, is probably correct when he claims to be the heaviest "runner" to ever finish a marathon.

Gneiting, who believes his latest challenge will be easy because he 'floats like a cork', ran the Los Angeles marathon in just under 10 hours at the weekend - dropping from 405lbs to 396lbs in weight during that time.

And afterwards the 40-year-old revealed he now wants to hike from the Dead Sea to Mount Everest - and swim the 21-mile Channel.

'I honestly think I am one of the best athletes in the world,' he told the LA Times before the race.

"I was really struggling in the last five miles, but I said to myself, 'If I have to crawl, I will,"

I like his spirit, but not quite ready to call him the best athlete.

Geb Gets Hit!

Watch this amazing footage of Hallie Gebrselassie, getting struck in the back as he crosses the finish of a World Junior Track and Field Championship race in 1992.

5 Decades of Sub 3 Hour Marathons

I can't tell you how much extra motivation there was to join 5 Decades of Sub 3 hour marathons! Here is my list.

1977 Sept 25 2:25:25 Mayor Daley Marathon,Chicago
1984 (date?) 2:29:09 Lakefront Marathon Milwaukee
1994 Apr 19 2:34:48 Boston Marathon
2001 July 14 2:45:40 World Athletics Veterans Association Marathon, Brisbane
2011 Mar 20, 2:59:27 Seoul Marathon

Monday, March 21, 2011

More on the Seoul Marathon

Fanned by northeast winds of 2.9 meters per second amid temperature as low as 2.9 degrees Celsius, the rain caused runners’ muscles to stiffen. Temperatures were as low as 3.4 degrees around 10 a.m., when the race was over, and the wind chill factor fell to negative due to gusty winds.

Promising Korean runner Kim Min suffered hypothermia at the 25-kilometer point and was taken to the hospital by an ambulance. Kenyan runner Sylvester Teimet, who won last year’s event with a time of 2 hours, six minutes and 49 seconds, and compatriot Boniface Wambua Nduwa gave up early in the race. -The Dong-A-Ilbo

My 5K splits were as follows:

424th place

Go here and enter 10039 in the second box.

Abderrahim Goumri of Morocco picked up $80,000 winning in 2:09:11. On the woman's side, Robe Guta of Ethiopia took home $50,000 with a winning time of 2:26:51.

Monday, March 14, 2011

20 x 400! 6:45 per mile ave

I knew I had to run on Sunday, but didn't feel like it. Saturday was an easy day, so I had to do something- tempo- forget it. 800s- not interested. Long run? Not the week before a marathon.

So I settled on 400s at a pace I could handle- around 90 seconds. I did them on artificial turf running 1 lap plus another straight 100 or so on the inside of the .2 mile track.

I began easy, hitting my 400 plus a few meters in 93, jogging 45 seconds back to the start. After 10, I noticed that my average time on the GPS was right at 7 min per mile. OK- I decided right then to see if I could take that down a few notches, not by running the 400s faster but by picking up the pace on my jogging recoveries.

By the time I finished 20, my average speed was 6:45 per mile for 6.5 miles. That's a good workout for me on a day I didn't even feel like running.

Kick of the Week on Flotrack

I love these short clips posted on Flotrack. Wow!

Watch more video of Flotrack's Tasty Race and Kick of the Week 2011 on

Saturday, March 12, 2011

Eight Days Until Seoul Marathon!

"The hay is in the barn." - Bill Bowerman

Not much more I can do to boost my fitness for this marathon. Looking back at what I did in the week prior to my last sub 3 hour marathon (March, 2009), there was a 4 mile time trial on Tuesday in 20:38 (see post here), the exact same time I did prior to another sub 3 at Seattle.

Last week I did 10 x 800 in 2:53.9 ave with 90 seconds recovery, and yesterday I did 5 x one mile in 6:16, 6:07, then 5:57 three times in a row, all with just 75 seconds recovery. Breathing is not a problem and recovers quickly but I have no extra gear in my legs to run faster.

I'll attempt that 4 miler on Tuesday.

Friday, March 11, 2011

Can Stronger Breathing Muscles Help Your Running?

An Indiana University study found that strengthening inspiratory muscles by performing daily breathing exercises for six weeks significantly reduced the amount of oxygen these same breathing muscles required during exercise, possibly making more oxygen available for other muscles.-ScienceDaily

Inspiratory Muscle Training (IMT) in this particular study involved forceful inhaling through a hand held device 30 times, twice a day, for 6 weeks. While researchers did not actually demonstrate an improvement in athletic performance, "when the study participants mimicked the breathing required for low, moderate and maximum intensity activities, the inspiratory muscles required around 1 percent less oxygen during the low intensity exercise and required 3 to 4 percent less during the high intensity exercise."

This study Training Breathing Muscles Improves Swimming Muscles' Performance reported "improved respiratory endurance and surface and underwater swimming times by 38 percent and 26 percent, respectively" in subjects who underwent 30 minutes of IMT five times weekly for 4 weeks.

That makes me think I could benefit from this training because try as I might, I seem to use up air faster than most when scuba diving.

So other than maybe sucking hard through a straw a copule times a day, what else can you do to strengthen your breathing muscles? How about playing the harmonica?

Thursday, March 3, 2011

Stretching Before Running

The most significant risk factors for injury were a history of chronic injury or recent injury in the past four months, and a higher body mass index (a measure of body fat based on height and weight).

In addition, the runners found that starting -- or abandoning -- a pre-run stretching regimen was more hazardous than just sticking with a usual routine.

-yahoo health

My comment:
Don't make any sudden changes in your normal routine!