Does Intermittent Exposure to Altitude Simulation Work?

According to AltO2Lab, a company that makes portable altitude simulators, an effective protocol with their device calls for an hour a day of 6 minutes on, 4 minutes off. Unfortunately, I was unable to access the link to their supporting research, but the website claims significant improvement in athletic performance following 15 days compared to a matched placebo group.

Colorado Altitude Training, a company that sells altitude simulator systems, cites this study published in the Journal of Applied Physiology that concludes just the opposite: "Four weeks of a 5:5-min normobaric hypoxia exposure at rest for 70 min, 5 days/wk, is not a sufficient stimulus to elicit improved performance or change the normal level of erythropoiesis in highly trained runners."

I'll keep looking!

Jenny Crain Update

September 16, 2007 - from carepage.com

JENNY TRANSFERRED OUT OF ICU, CONDITION UPGRADED

Tonight Jenny was moved from ICU to 5NW Room 18 at Froedtert Hospital. This is an important milestone reached by Jenny. Jenny will been taken off all of her antibiotics by Wednesday indicating that her infection has been successfully addressed.

For the third straight day Jenny’s eyes are open and moving. She seems to be showing increased eye movement and is occasionally following objects around the room. Jenny is also beginning to exhibit some muscle resistance in her arms when her family is helping her with range of motion therapy.

Jenny’s family is deeply appreciative of the entire care team in the ICU. Please join in thanking the medical team for their outstanding treatment of Jenny.

Yesterday Briggs and Al’s Run occurred on the streets of Milwaukee. The Milwaukee Journal Sentinel article on the event reported it this way:

“Jenny Crain wasn't there Saturday to defend the title she has won the past two years at the Briggs and Al's Run and Walk for Children's Hospital.

But her spirit was certainly in attendance.

Crain, the well-known Milwaukee marathoner, remains in critical condition at Froedtert Hospital, where she has been since Aug. 21. On that day, Crain was hit by an automobile in Milwaukee while on a training run.

Crain, 39, who had been given a strong chance of making the 2008 United States Olympic team, is suffering from head, jaw and neck injuries. The three-time winner of the 8-kilometer Al's Run's was in the hearts and minds of many of the competitors and spectators at the event, which is in its 30th year.

"I have never run in this event before, but I wanted to be here today for Jenny," said women's winner Bethany Brewster, 27, a six-time All-American runner at the University of Wisconsin from Madison. "It felt good to come out here and race for her."
Many of the runners and spectators wore "Make it happen" T-shirts supporting Crain.

Al's Run organizers gave space to the Crain supporters to sell the T-shirts, the proceeds of which will be used to help defray her medical costs.”

http://www.jsonline.com/story/index.aspx?id=662679

Sleep is Part of the Running Performance Equation

Besides genetics, what are the factors that can impact your running? Long runs, speed work, recovery, nutrition, and who knows what else. What about sleep?

According to this article published in New York Times artcle by Gina Kolata, nobody seems to know for sure the impact of sleep deprivation on endurance. Or for that matter, the impact hard training has on the ability to sleep.

"Deena Kastor, who won the London Marathon last year and set an American record, said she sleeps 10 hours at night and takes a two-hour nap every afternoon. Steven Spence, a marathoner who won a bronze medal at the 1991 world championships in Tokyo, had the same sleep habits when he was training."

“I would be sleeping about half of my life,” Mr. Spence said.

The bottom line for advice for anybody, regardless of how much you run, would be to obstain from alcohol, caffeine, or energy drinks. Let's assume you don't use nicotine!

New Stretching Study Underway

USA Track and Field is looking for runners interested in participating in a large scale study on pre-run stretching and injury prevention.

In order to join this study, you must:

be 13 years or older
be injury-free for at least 6 weeks prior to enrolling
be running at least 10 miles per week
be able to run for at least 3 months (the duration of the study)
be willing to commit (after being randomly assigned) to either pre-run stretching or no stretching for your running routine

Interested? Go to the USATF website to sign-up.

Great Prices on Running Gear!

If you are in the market for some new running gear, check out the prices of Bill Rodgers Sportsgear here!
At least 50% off all items.

Going Back to What Works

This summer has been fantastic for training. For several weeks I did most of my running on the Snowbasin trails training preparing for the XTERRA trail race series. Trail running in the mountains has a place in the ideal training routine, but I have learned not to overdo it.

After 2 bad races in a row, I decided to head back down to the flat roads at 5,000 feet and focus more on tempo. One of my favorites turned out to be a 3 mile out and back, which I got down to 21 minutes out and 19 minutes back. I did a few of those and sure enough ran 17:25 at the Rosholt Labor Day Run, a good time for me (I turned 54 the week prior).

With the uphills, altitude, and poor footing, most trail runs on Snowbasin were run at 10 min mile pace. Even though my heart rate and breathing told me that I was working at a high enough percentage of V02 Max to get very fit, the leg turnover was just too slow.

The lesson? I'll continue to enjoy the trails, but only once a week as a serious uphill workout unless I go up for a planned easy day or just need a break from the faster training down on the flats.

Learn the Course!

Since I ran my first cross country race back in 1967, I've entered and run well over 1,000 races. Of those, I have gotten lost at least 2 dozen times, maybe more.

Well it happened again at the annual University of Wisconsin Stevens Point Alumni Cross Country race. Sometime after the 3-mile mark (which I hit in 17:55) with the main pack out of sight, I followed the guy in front of me, who for some reason veered off down the wrong loop (I think perhaps he followed a runner who was already cooling down).

Knowing that I would be well back of the leaders, I didn't bother studying the course map thoroughly enough. You would think I would know better.

Back in 1971, I attempted my first marathon in Whitewater, Wisconsin, which turned into complete chaos. I was in 18th or so after 10 miles but by 20 I was suddenly running in 4th. A pack of 15 or so went the wrong way. Hitting mile 25 in 2 hrs 51 minutes, I was on pace to easily break 3 hours until I followed an arrow sign the wrong direction. After several minutes, I figured everything out and finally got in at 3 hr 05 min. That was a painful mistake for me, but not nearly as painful as the 15 guys who got lost and ended up running an extra 4 or 5 miles.

Exercise Duration More Important than Intensity for Weight Control

...at least according to this study
Exercise duration and intensity in a weight-loss program"When participants were divided by their reported average weekly duration of exercise at months 6 and 12, the group which averaged > or =200 min/week at both time points lost more weight than the groups which averaged <150 min/week of physical activity or whose activity duration was inconsistent (difference among groups, P = 0.01). They also had a greater percent increase in cardiorespiratory fitness than those who averaged <150 min/week of physical activity (P = 0.007) and those whose activity was inconsistent (P = 0.003)."

Chambliss, HO, Clin J Sport Med. 2005 Mar;15(2):113-5

Is Walking 30 Minutes on 3 Days a Week Enough?

According to this study out of Ireland, subjects who walked 30 minutes on 3 times per week for 12 weeks averaged a 5 mm Hg drop in systolic blood pressure, a 2.6 cm drop in waist circumference, and a 2.4 cm drop in hip circumference. The numbers on subjects who walked 5 days a week were similar.

Here is another study that found no significant change in blood pressure, blood lipids, or girth measurements in previously sedentary adults who walked 20 minutes 3 days a week.

Obviously diet plays an important role in all of these parameters, however there seems to be evidence that you need to walk more than 60 minutes a week to experience some of these important health benefits.

Olympic Hopeful Jenny Crain Struck by Car

Olympic hopeful Jenny Crain, a 39 year old Wisconsin native, was struck by a car last Tuesday during a training run. Crain, described by friends and teammates as a giant in Wisconsin's tight-knit competitive running community, was jogging west on E. Brady St. when she was struck by a vehicle traveling south on N. Farwell Ave., police said


You can support Jenny and follow her status by logging into www.carepage.com and enter supportjennycrain as the carepage name.

The running community is all praying and pulling for Jenny's recovery.


August 25, 2007

THE MESSAGE IS FROM JENNY’S FAMILY (www.carepage.com) supportjennycrain carepage

Since the last update there has been some good news and a little mixed news. The good news is that it appears that the brain swelling seems to be decreasing and that her pupils are on the way to returning to normal. The mixed news is that the pressure on her brain was slightly elevated, which the doctors are addressing with various techniques. Overall the brain healing is moving in the right direction.

Aside from the specifics noted above, her condition remains very similar to the previous updates.

Overnight some of the bandages on Jenny’s head were removed revealing that a good portion of her hair has been shaved. Imagine what Jenny would think of her hair?

As we all know Jenny’s recovery will be very much like a marathon, with some miles better than others. Up hills and down hills. The wind at times in her face and at other points at her back. Most importantly with her fans and supporters by her side cheering her on throughout. We all know that team Jenny will “make it happen.”

Goucher 3rd at World Championships!

Alberto Salazar's use of altitude training appears to have worked it's magic on at least one of his athletes as Kara Goucher finished a surprising 3rd at the World Championships in the Women's 10,000.

Altitude Training- The Runners Edge

More than ever, elite runners and endurance athletes around the world are going to the mountains to breathe thin air and train their bodies to deal with stress. .

Alberto Salazar took his distance runners to Park City, Utah for 3 weeks of intense workouts at 8,000 feet.

Another insiders look here.

I can't wait to see how they perform in Osaka!

Read in detail the logic behind the high altitude strategy. Both articles are from the Oregonian.

The 10 Minute Run

Are you interested in staying fit just for the health of it? Maybe you do not really have a weight problem or care to be competitive. Perhaps walking takes too long or there is just no spare time to squeeze in regular trips to the gym. Consider trying the 10 minute run.

Before you jump to the conclusion that 10 minutes cannot possibly make any difference, take a look at the joint American College of Sports Medicine-American Heart Association recommendations for physical activity for healthy adults under the age of 65:

Do moderately intense cardio 30 minutes a day, 5 days a week
Or
Do vigorously intense cardio 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise, twice a week

Since jogging and running qualify as vigorous, you will need to do a 10 minute run at least 6 days a week in order to meet the aerobic recommendation. At 10-minute mile pace, 6 runs add up to 1 hour of running, or 6 miles a week.

Is this enough? Previous recommendations for exercise stated that you had to spend at least 30 minutes at a sustained heart rate in order to be benefical. Not true. We now know that physical activity can be accumulated throughout the day and still be beneficial, and an hour a week of vigerous exercise would undoubtedly reduce the risk of suffering any number of chronic conditions and diseases even further.

The key to your results will be consistency. If you have been sedentary you will notice some improved fitness quickly with just 10 minutes a day. Make the 10 minute run a habit on 6 days a week and you will theoretically burn the equivlant of 10 or 11 pounds of fat at the end of a year. You will also rev up your metabolic rate, and gradually stimulate the development of fat-burning enzymes, both capable of enhancing fat loss.

If you want to improve even more, cheat a little by adding one longer run on the weekend. You can also set aside 1 or 2 of your mid-week sessions for a little tempo. After a 5 minute warm-up, pick up the pace for the next 5 minutes or alternate 1 minute hard, 1 minute easy.

The 10 minute run has many advantages.

1. You can usually spare a short block of time for changing and your actual workout. Fitting your run in before work will not take any noticable extra time for changing and showering since those are things you have to do anyway.

2. You will be less inclined to skip a 10 minute workout than one lasting 30 minutes or longer.

3. A 10 minute run can be squeezed in at any time during the day. Even at noon in the middle of summer just about everybody can tolerate 10 minutes of activity.

4. Once you get out the door for an intended 10 minute run, you may find it easy to talk yourself into adding a few extra minutes or distance.

For some time now health and fitness professionals have been preaching the importance of adding physical activity to your daily life by using stairs instead of elevators, parking farther away and taking frequent walking breaks. For many, those things simply may not be enough to make a noticeable difference. If that is the case, it may be time to add a daily 10 minute run.

Proper Breathing for Runners

There seems to be a great deal of confusion these days over the proper way to breathe while running or jogging.

According to the text Physiology of Sport and Exercise by Wilmore and Costill the need to breathe increases in direct proportion to the intensity of work. A mild workload such as brisk walking prompts expansion of the lungs and deeper breathing. As the work becomes more difficult, the rate of breathing also increases.

With the exception of conditions such as asthma, breathing should not limit your ability to run or perform exercise, even at hard efforts. The volume of air entering the lungs is not the problem; it is the body’s inability to extract and use enough oxygen to meet the increased demand that causes you to be out of breath (inspired air contains roughly 20% oxygen while expired air has about 16%).

Many beginning runners have been misled to believe that the proper way to breathe is to inhale through the nose and exhale through the mouth. While it is true that air is dryer and cooler when inhaled through the mouth, this should not pose a problem unless you are prone to exercise induced asthma.

I call this nose breathing technique self-induced asthma, since inhaling through the nose severely limits the volume of air that can be delivered to the lungs. I suspect this technique has a negative impact on running performance similar to asthma, particularly as speed increases.

Runners should be inhaling and exhaling through both nose AND mouth to a set pattern or rhythm. According to Jack Daniels, a well-respected coach and author of Daniels Running Formula, most elite runners breathe to a 2-2 rhythm. They breathe in while taking 2 steps and out while taking 2 steps. At an easy pace they may switch to a 3-3 rhythm.

2-2 breathing rhythm

Left foot- begin exhale
Right foot- continue exhale
Left foot- begin inhale
Right foot- continue inhale

One problem with this approach is the habit of always inhaling or exhaling on the same footfall, which some experts and coaches believe could be one explanation for side stitches. If you are one of those unfortunate runners prone to side aches, consider periodically switching which footfall you exhale on, or even change your breathing rhythm to exhale on alternating right and left footfalls. That gets a little tricky since you’ll have to adapt an uneven 3-2 or 4-3 breathing pattern (breathing out for more counts than breathing in).

3-2 breathing rhythm

Left foot- begin inhale
Right foot- continue inhale
Left foot- begin exhale
Right foot- continue exhale
Left foot - continue exhale
Right foot- begin inhale

According to DePaul University Track Coach Bill Leach, uneven breathing cycles are effective because pressure in the lung is lower than the atmosphere, causing air to rush in quickly. You’ll want to take a little longer to exhale, since leaving residual carbon dioxide in the lungs can impede the delivery of oxygen on the next inhale.

It will help if you practice your breathing pattern while walking before you start running. Carry the technique over to easy jogging and finally during hard race pace running.

Before long your new breathing pattern will become second nature during races and hard training sessions

(c) Dave Elger 2007 All rights reserved

Conditioning for Runners: The Javorek Dumbell Complex

Looking for a new way to improve your running or overall fitness but can’t spend the money or time to go to the gym? Here is a routine that you can do at home recommended to me by Al Sapa, a successful high school coach in Wisconsin who uses these exercises with his athletes. Al recommends Javorek Dumbell Complex Conditioning as a great weight-room alternative for distance runners in particular who may feel intimidated but desperately need some form of muscular conditoning.

According to Istvan Jarvorek, a Romanian born strength coach who developed Dumbell and Barbell Complex Conditioning, “the main purposes for these exercises were to figure out an easier way to do an exercise complex which would change the monotomy of a workout and at the same time have a greater influence on the neuro-muscluar and osteo-muscular system.”

In a nutshell, the Jarvorek Dumbell Complex requires non-stop lifting of very light weights , cycling through a series of exercises that recruit major muscle groups. The routines may look easy, but even 2# and 3# dumbells will be difficult for most beginners.

Javorek stresses the following: perfect body posture, full range of motion, perfect technique of execution, and stable rhythm of execution. Al recommends starting with 2 or 3 pound dumbells. Here are the exercises used in Dumbell Complex I:

Dumbbell Upright Row X 6 reps

Dumbbell High Pull Snatch X 6 reps

Dumbbell Squat Push Press X 6 reps

Dumbbell Bent Over Row X 6 reps

Dumbbell High Pull Snatch X 6 reps

The idea is to perform these exercises in non-stop, continuous order. Start with 1 set, increasing to 2-3 sets as you get stronger. For even greater stimulation increase the number of repetitions up to 12 each set or increase the weight. Finally you can use more advanced routines developed by Jarvorek.

Here are pictures and a videoclip of how to perform each exercise correctly. For further information, you can visit Jarvorek’s website. As with all forms of training, consistency and progression are important keys for optimal results.

You Don't Have to Be Thin to Be Fit- at least on a bike!

If your fitness activity is non-weight bearing such as in cycling or rowing, you can improve your fitness tremendously without accompanying weight loss. Read this great article called the Bicycling Paradox: Fit Doesn't Have to Mean Thin, by Gina Kolata and published in the New York Times.

Ethiopian Training Secrets

Do you want to run faster? I've always believed that you have to see what the winners are doing and how they are training.

scienceofsport.blogspot.com has done just that.

A summary of their findings on Ethiopian distance training:

1. Training for speed- sprint drills, 50 meter strides at most or all training
sessions.

2. Hills, hills, and more hills. Steep, short hills, performed without losing proper form or stride frequency.

3. Plyometric training. Bounding, skipping, bouncing, and other drills to improve the ability to absorb each foot landing and generate greater force upon take-off.

Check out ScienceOfSport for this and other great articles.

Children and Strength Training

"If children or adolescents undertake a strength training program, they should begin with low-resistance exercises until proper technique is learned. When 8 to 15 repetitions can be performed, it is reasonable to add weight in small increments. Exercises should include all muscle groups and be performed through the full range of motion at each joint. To achieve gains in strength, workouts need to be at least 20 to 30 minutes long, take place a minimum of 2 to 3 times per week, and continue to add weight or repetitions as strength improves. There is no additional benefit to strength training more than 4 times per week."

- Strength Training by Children and Adolescents, American Academy of Pediatrics Policy Statement, 2001

For years we've been told that children should avoid lifting weights at a young age because of potential damage to joints or growth plates. While this type of injury is extremely rare, it's a good idea to hold off on serious weight training until high school. Pre adolescent children should be encouraged to perfom body weight exercises such as push-ups and crunches, along with calisthenics and light dumbell work.

Once they've reached high school, teens can begin a supervised, progressive weight training program if they desire to do so.

If you think it's dangerous for your children to work their muscles, consider the consequences of spending their entire childhood in front of a televison or computer monitor.

(c) Dave Elger 2007 All rights reserved.

Core Strength Training for Runners - Does it really help?

Core strength training has been one of the new additions to distance running training programs. Advocates believe that a strong core translates to better running and resistance to injury.

Here is the first study I've seen on the subject. Thomas Nesser, an assistant professor of Physical Education at Indiana State University, found only a slight correlation between torso stability and performance (sprinting and strength).

My personal opinion on the subject of core strength training is this- let's test core strength of the top Kenyan and Ethiopian distance runners. Until they are found to be significantly stronger than their slower counterparts, I am not buying into the hype.

Alan Webb is the king of core strength training and is now running great, but I suspect his performance can be attributed to his running workouts more than his core workouts.

Fundamental abdominal and back extension strength exercises are probably all most of us have the time for or need. Distance, intervals and proper running form still make up the foundation for better times.

(c) Dave Elger 2007 All rights required.

Post-Run Ice Immersion Perhaps Not a Great Idea

CONCLUSIONS: "The protocol of ice-water immersion used in this study was ineffectual in minimising markers of DOMS in untrained individuals."

Go here to read a summary of the article published in the British Journal of Sports Medicine

Barefoot Science Insoles

“Barefoot Science presents a unique approach to the maintenance of proper foot biomechanics. As a user with an injured foot and ankle, I am now able to generate ground reaction forces and a functional push off. "

-Peter J. Fowler, MD FRCS(C), Past president of the American Orthopaedic Society for Sports Medicine 2002-2003 Medical Director of the Fowler Kennedy Sports Medicine Clinic at the University of Western Ontario


“As you know, I have been using your product on my patients for two years now, in approximately 1600 cases, with nothing less than spectacular results."

-Bruce Comstock, DC, Author, Weight Training Safely - The F.I.T.S. Way



“Barefoot Science philosophies are based on sound medical and scientific principles, common sense, and provide a vastly superior understanding of foot function when compared to conventional views."

-Thomas D. McClain, MD ABOS AAOS, American Board of Orthopedic Surgery



I've been suffering from left foot pain for several months now- on the inside of the foot between the arch and the heel bone. Always on the lookout for new products, I came across the Barefoot Science Foot Strengthening System.

The System is actually a soft insert that "works inside the shoe like a rehabilitative exercise program to safely and naturally stimulate, strengthen, and restore healthy foot function, optimizing comfort and performance. The stabilized foot and improved muscle function facilitate optimal bone alignment, not only in the foot, but up through the body."

They come with 5 plugs that fit into the bottom, so you start at 1 and work your way up.

Currently I am going on my second full week, and I have to admit they do feel better than any over the counter insoles I've tried.

I'll post updates on how I am doing, but like most other overuse pains cross-training is probably the ideal recipe.

Alberto Salazar Survives Heart Attack Scare

"I found a guy laying on the ground and not doing well," Barahona said. "He was blue. He was trying to breathe, but he wasn't breathing effectively. I rolled him over and checked for his pulse. He didn't have a pulse."

If you have not heard by now, former running great Alberto Salzar suffered a heart attack on June 30th. Still lean and fit running about 30 miles a week at 48 years of age, it would seem highly unlikely that he could have heart disesae.

This is not the first time that Alberto has experienced a life-threatening problem. Back in 1978, he collapsed at the finish line of the Falmouth Road Race with a core body temperature measured at 107 degrees F and given last rites. In 1982 was the "Dual in the Sun" with Dick Beardsley at the Boston Marathon. He edged Beardlsey for the win, but was taken to the hosptial immediately following the race for 6 liters of intraveneously fluid. Alberto is now a successful distance running coach heading up the NIKE Oregon Project in Portland.

We do not know about other coronary risk factors such as high blood pressure and cholesterol, but certainly he did not smoke. He probably could be classified as a Type A personality, but most significant is the fact that both grandfathers had heart disease. Sometimes that is all it takes.

Thankfully, and lucky for Alberto, he survived again, but not without help. A local ER physician along with a former combat medic were able to perform CPR until the EMTs arrived, who jolted Salazar 4 times with a defibrillator before establishing a normal heart beat.

He was back coaching 9 days later.

Ibuprofen found to increase oxidative stress in runners

Ibuprofen has also been found to increase oxidative stress in ultra-runners, according to this study published in Medicine & Science in Sports & Exercise. Higher oxidative stress undoubtedly translates into fatigue, greater tear-down, and longer recovery.

Ibuprofen- Friend or Foe?

The other day I was chatting with a new young friend with a passion for running- turns out he also played high school basketball and happened to ask me what I knew about ibuprofen. It seems it was common practice for his teammates to pop 800 mg before games and who knows how much after.

The practice of taking over the counter anti-inflammatories is not uncommon among high school athletes. One survey found 75% of high school football players used them.

Since it was approved by the FDA as an over-the-counter drug in 1984, ibuprofen has been thought of as a harmless yet effective way to relieve pain related to such maladies as arthritis, joint pain, toothache, headache, sports injury, fever, or general muscle pain due to overuse. In the military, ibuprofen has been standard issue for years in first aid kits and used extensively by soldiers hoping to ward off the inevitable muscle soreness following a long march or “hump” (hence the nickname “grunt candy”).

Ibuprofen can be your friend and is considered safe and effective if taken for a few days at a time or as prescribed by your doctor. When using over-the-counter ibuprofen such as Motrin, take exactly as recommended on the container. The maximum dose for over-the-counter ibuprofen is no more than 1200 mg in one 24 hour period (one or two 200 mg tablets taken every 4-6 hours).

Professional athletes, once notorious for popping ibuprofen and other pain killers like candy, nowadays are wary since two of their own, Sean Elliot of the San Antonio Spurs and Alonzo Mourning of the Miami Heat, underwent kidney transplants. Mourning is convinced that his kidneys were damaged by years of taking non-steroidal anti-inflammatory drugs (NSAIDS) such as ibuprofen. According to this article, another athlete, former Seattle Seahawk football player Kenny Easley, thinks he lost a kidney because during one stretch in his playing days he took up to 32 ibuprofen tablets a day.

The National Kidney Foundation estimates that 10% of kidney failures are due to "substantial overuse of NSAIDS." While doctors and the Kidney Foundation both maintain that there is no established link between the kidney condition afflicting Mourning and Elliot, called focal segmental sclerosis, and use of anti-inflammatory drugs, players around the league remain unconvinced.

Since it is sold as an over-the-counter drug without a prescription, ibuprofen is generally thought of as safe. However, when taken under extreme conditions that may promote dehydration, in excess, or for long periods of time, it can cause health problems.

NSAIDs work by inhibiting prostaglandin, a hormone that plays a role in sensing pain, controlling fever and inflammation. It also regulates blood flow to the kidneys. During exercise, it becomes vitally important that the kidneys receive adequate blood and oxygen in order to continue normal function. As dehydration levels rise, such as during exercise, ibuprofen becomes more concentrated, potentially reaching toxic levels.

Some general rules on taking ibuprofen are:

1. Do not take ibuprofen before, during, or shortly after lengthy endurance exercise, especially when there is potential for dehydration.

2. Take ibuprofen with a full glass of water or milk, ideally with meals to avoid stomach irritation.

3. Do not take with alcohol.

4. Don’t take in combination with other medicines, supplements, or herbal products without first consulting with your physician or pharmacist.

5. Avoid if you have a history of any reaction or allergy from another anti-inflammatory medication.

6. Discontinue use immediately if you notice any of the following symptoms: urine that is cloudy or bloody, pain or burning in the stomach, diarrhea or black tarry stools, severe nausea, indigestion or heartburn, vomiting blood.

7. Do not use if you are pregnant or breast-feeding.

8. Talk to your doctor first if you have high blood pressure, liver or kidney disease, heart failure, ulcers or other stomach problems.

(c) Dave Elger 2007 All rights reserved.

Alter-G

How would you like to run like you normally do but carry less weight? That is exactly the concept behind Alter-G, Inc. The G-trainer allows you to train using your normal gait but is able to reduce your body weight from 3 to 80 percent! Pretty interesting concept for those few who have access to this technology.