Carbohydrate Intake During Long Runs/Marathons

If the race lasts for 60-200 minutes, take five to six swallows of a 6-8 per cent carbohydrate sports DRINK every 15 minutes during the race

-Peak Performance Online


If you are counting grams or calories, the recommendation is 30 grams of carbohydrate per hour, or a little more than 200 calories.

For races lasting 3-3.5 hours they recommend adding 40 grams of medium chain triglyceride (MCT) to each liter of sports drink and sipping that. I've never shopped for MCT so have no idea if it's readily available. Unless you have access to your own drinks at aid stations, it doesn't make sense to use it during workouts.

Marathon Runners Found to Have More Calcified Coronary Plaque

A new study found that long-term endurance running in marathon runners was associated with significantly increased calcified coronary plaque volume compared with non-marathon runners (274 mm3 vs. 169 mm3), according to data presented at the American College of Cardiology 59th Annual Scientific Sessions. -endocrinetoday.com

MY COMMENT: My recent post (Marathon Running Linked to Heart Problem) found higher blood pressure and stiffer aorta in runners, which I find surprising. This study found more calcified plaque, which I'll guess has more to do with diet than running marathons.

Run Across America!

Beginning March 23, Yi-joo Kwon, 64, will attempt to run 3,500 miles from
Los Angeles to New York. -nydailynews.com

MY COMMENT: Inspirational story- from death's doorstep the result of complications of diabetes, Kwon is now training 30 miles a day!

12 Year Old Leukemia Patient Running Boston

Jimmy Fund clinic patient Ronald Agostinelli, 12, of West Roxbury, is participating in the 114th Boston Marathon as part of the Dana-Farber Marathon Challenge Patient Partner program. -wickedlocal.com

MY COMMENT: Stay strong Ronald! Be sure to check out the Dana-Farber Marathon Challenge website- impressive!

Heel Pain Update

I've noticed a marked improvement in my heel since I arrived in the Philippines- the massage therapist I saw today for a session of Hot Stone Refloxology suggested perhaps the warm weather here has something to do with it.

After I read this in Galloway's Book on Running "Every night, roll your foot over a golf ball, baseball, or softball. For the first 1-2 minutes, roll gently. As the area gets desensitized, roll a bit harder into the area of the spur. Doctors have told me that this has worn down some bone spurs enough so that they are no longer a problem", I've gone back to using the golf ball.

Any running I've done in the last 6 months has been nothing but slow and easy, until today. My normal jog into Moalboal since arriving in the Philippines has been 18-19 minutes, but this morning I did it in 17 min out and under 16 on the return trip. Not blazing, but quicker than the jogging I've been doing. I actually broke a sweat for the first time in several months!

I felt some slight heel discomfort after, but for the most part I only feel pain when I palpate deep. It's definitely feeling better than even a week ago.

For now my plan is to continue these short runs and work on getting some tempo back. After this foot massage today, I realized there may be value to continuing some kind of regular foot self-treatment.

These Foot Wakers are a bit pricey but have received several positive reviews on Amazon. For now, since I can pinpoint a spot, I'll stick with the golf ball.


Side note: Today, even at 6 am it was warm, so I carried a 50 peso bill (approx. one dollar) to buy water in Moalboal. At the corner store, I asked for water, and the young Filipino girl produced a plastic bag tied off and filled with about 12 ounces of delicious, ice cold water. I had to ask the dumb question how to get it open- of course you bit a hole in the bottom and suck. How much for that bag of water? ONE PESO! I told her to keep the change on my 50.

Marathon Running Linked to Heart Problem

Marathon runners had increased blood pressure and stiffness in the aorta, the major artery to the heart, researchers said in a study to be presented on March 15 at the American College of Cardiology meeting in Atlanta -Business Week

MY COMMENT: I am skeptical, but keep an eye on your blood pressure anyway.

Scuba Diving and Running

I am currently enjoying a little R&R in the Philippines that includes scuba diving the local reefs. It's hot here, not to mention I am not in very good shape, but I still need to run.

I found this excellent article at diversalertnetwork.com about exercise and diving. To be on the safe side, they recommend "Intense physical training should be 24 hours on either side of diving activity. Any exercise within 24 hours of diving should involve the lowest possible joint forces."

Today and tomorrow I'll be doing a 35-40 minute run at around 6 am, dive at around 9 am, rest up, dive again at around 5 pm, then get in an easy evening swim (I can't help it- I'm bending the rules a little).

That schedule, along with a good dose of Filipino food, should help me lose some of this extra belly fat I've been carrying around!

Khannouchi Coming Back at 39!

A lot of my problems have come from the leg [length] discrepancy that I have. There is a centimeter [of difference] between my right leg and my left leg. -former marathon world record holder Khalid Khannouchi who has had a string of injuries and finally foot surgery. -competitor.com

At 39, I wouldn't bet against him running 2:10 or so this fall if he can remain healthy.

Hal Higdon- A Running Legend

The first time I met Hal Higdon, I was a graduate student at Ball State University. Higdon was part of an ongoing study on aging and it's effects on human performance. Since the late 60s', Dr. David Costill had been collecting data on a small group of runners, and Higdon was back for a check-up.

Higdon, who finished 5th in the 1964 Boston Marathon and made 8 Olympic Trials appearances, was an amazing specimen. Back in those days we used a 3 lead electrocardiogram to monitor the heart's response during treadmill tests, and when we hooked him up, I was shocked to see his resting heart rate in the low to mid 30s (he says he's been as low as 30 beats per minute).

Years later I met Higdon again, this time in Australia at the World Masters Athletics Championships. He was in the middle of a quest- running 7 marathons in 7 months in the year of his 70th birthday.

Today Higdon is one of the most recognized authors of running books on the planet. He's written 35 books and countless articles and columns on running. His most recent work is a novel appropriately called Marathon.

If you are looking for a training plan to prepare for your next race, you need go no further than halhigdon.com. From beginner to ultra-marathoner, Higdon has a plan.

Running Myths!

Periodically I scan the World Famous Message Boards on the popular running website Letsrun.com.  Recently one titled "What are some of the biggest running myths" caught my interest.

My favorite running myths:

You should always breath in through your nose and out through your mouth.

Runners with longer legs have an advantage.

Electrolyte replacement during a marathon somehow eliminates cramps, prevents hyponatremia, and improves performance.

You can freeze your lungs running in winter.

You'll catch a cold running in wet, cold weather.

Expensive shoes will reduce injuries.

Stretching prevents soreness.

Running will ruin your knees.

Your body switches over to burning fat after 30 minutes.

 

Running Boot Camps Are Here!

"..there are three typical mistakes that many runners make: They are too weak in their hips, too stiff in their ankles, and they ignore core strength, which all can lead to injuries and inefficient running" - Running Boot Camp Instructor Brian Lawler   Ashville Citizen Times

MY COMMENT:  Lawler is right- taking care of the neglected areas of conditioning should make you a less injury prone, and maybe a faster runner.  No better way to motivate yourself and learn proper drills, etc than Running Boot Camp!

Free Running-Advice by Joe English

 I haven't watched them all, but coach Joe English along with Dean Herbert have posted a series of informative 10-minute videos addressing a number of running, training, and racing issues at Running-Advice.com . 

Running Form and Technique
Marathon Pacing
Figuring Out Your Pace
Goal-Paced Workouts
Quality vs Quantity Debate
Breathing
...and so on.

From what I've watched, EVERY runner could pick up tips from this site.   Thanks to Coach Joe and Dean for sharing! 

Poor Air Quality May Affect Women Runners More Than Men

Poor air quality apparently affects the running times of women in marathons, according to a study by Virginia Tech civil and environmental engineer Linsey Marr.   Eureka Alert

MY COMMENT:  I'm not sure there is anything you can do about this other than be more cautious when racing in a major city under conditons with poor air quality, especially those who are prone to asthma.

Study finds that caffeine cuts post-workout pain by nearly 50 percent!

In a study to be published in the February issue of The Journal of Pain, a team of University of Georgia researchers finds that moderate doses of caffeine, roughly equivalent to two cups of coffee, cut post-workout muscle pain by up to 48 percent in a small sample of volunteers.  -physorg.com

MY COMMENT:  In a related study, one subject reports that beer also cuts post workout pain by at least 48%! 

Amy Yoder Begley Prepares for USATF Indoor Nationals

“Run, bike, stretch, eat, lift, nap, snack, run, bike, eat, stretch, bed time.”

-Amy Yoder Begley's twitter on life in Albuquerque for a stint of altitude training.  -trackfocus.com

Amy took 6th in the IAAF World Championship 10,000 meters last summer and has a 31:13 PR.  She will be running the 3,000 meters at Indoor Nationals this weekend! 

I find it interesting that she includes regular biking- "Even when I am healthy, I add stationary biking to my weekly routine to continue to stay healthy.  yoderbegley.com  I'm almost surprised more of the top runners don't use the bike as a regular cross training workout.

Kids Marathon

The Kids Marathon lets school children run a marathon, safely, one kilometre at a time. It provides incentive, motivation, goal setting, rewards for achievment and promotes a healthy and active lifestyle among children.


Schools in Connecticut have adopted the Kids Marathon Program "as a means of combating obesity, fostering more physical activity and better nutrition among children. "  Statewide fitness initiative gets students off and running. 
 
Check out the list of running greats from New Zealand and Australia that are promoting this program!   
 

Follow the Tokyo Marathon This Weekend!

On Sunday 28th February a group of Tokyo citizens will attempt something never attempted before (maybe): The live streaming of the Tokyo Marathon using a squadron of iPhones, a Nexus One and 2 Macbooks
-tamegoeswild.com

Coverge starts 6 pm on Sat EST. 

Would Tylenol Help Your Race Time?

Acetaminophen (Tylenol) was found to increase power output and 10 mile time trial time (26:15 vs 26:45 on the placebo ride) among 12 cyclists.  These findings support the notion that exercise is regulated by pain perception, and increased pain tolerance can improve exercise capacity. (J. of Applied Physiolgy)

According to medicinenet.com, acetaminophen is a pain reliever that can potentially harm liver in excessive doses or if you drink alcohol.  The recommmended dose is 325-650 mg every 4-6 hours. 

I wouldn't make it a habit, and I would not use it in a marathon (dehydration may increase concentration of the drug as your liver tries to clear it), however I might consider popping a couple of tylenol an hour before my next hard 5K. 

Ed Whitlock- First Under 3 Hours After 70!

Good article in Running Times featuring 78 year old Ed Whitlock, the first to break 3 hours in a marathon after reaching 70 years of age.  Whitlock went on to run 2:54 at age 73!

His training routine has been well documeted- up to 3 hours daily on a 1/3 mile loop around a cemetery.  No hills, no speed, stretching, cross-training, or other variations.  (No Place to Run)

High School Runner Told to Take 2 Years Off!

"There was a crack in his heel, the podiatrist said, your plates are not fusing together, which was a fairly huge hairline fracture and he said to Pierce, you cannot continue running," Doreen said.

This was four years ago. He was told to take two years off and wasn't sure he'd ever be back at full speed again.   -Hawaiinewsnow.com

According to the article, high school runner Pierce Murphy from Hawaii  (15th in the Footlocker West Regional), was back running after just one month of rehab.   Murphy, a junior, has run 9:03 for 3,000 meters (milesplit.us). 

Should You Drink Extra Fluid 24 Hours Before a Marathon?

The first published finding regarded runners' sodium levels, which Mohseni said were found to be lower after the race in slower runners, who take longer to finish.  That means slower runners have more time to drink more water along the route, where volunteers are giving water out at every mile, Mohseni said.

Another aspect of the study focused on whether increased fluid intake in the 24 hours prior to a marathon affects the body. The answer is "no, in our race it did not," Mohseni said.  -jacksonville.com
 
Michael Mohseni is a Mayo Clinic emergency room physician involved in the Runner's Science program.
 
MY COMMENT:  Neither finding here is surprising, although very few marathoners, even at an elite level, are aware that chugging extra water for 24 hours prior to a race apparently has little or no effect on their race day performance (unless of course they are dehydrated to begin with).  Humans are not camels! 
 
Sherry Mahoney, Mayo Clinic Director of Nutrition, recommends about 4 swallows (or ounces) of liquid every 20 minutes.

Programmed To Run

Author Tom Miller is the guy who studied the effect of high intensity cycling on 10K performance.   In combination with mental training, his group of runners that performed cycling intervals once a week improved their average 10K time from 50.2 minutes to 44.4 minutes!  (from Programmed to Run-p 70)

MY COMMENT:  I've always enjoyed high intensity uphill cycling as a cross training workout once or twice a week. 

Aline Insoles

Aline offers a high tech insert for running and other sports.  According to their website (aline.com), "you get barefoot function IN your shoes...all of the positive benefits, none of the negative."

They go for $59.99, but if they solve your plantar fascitis or other foot problem, it's money well spent. 

Adam Goucher Update

So I’m pain free, and I also just feel stronger. Thanks to our strength program, my body feels more like it did when I was younger. Being pain free in itself is rejuvenating. To be able to go out on a run and enjoy it is something that I haven’t had for years. I feel good, and I’m pumped up about my workouts, and that’s going to translate into the next thing, which is races. -Adam Goucher (competitor.com)

Goucher, at one time considered America's greatest distance running talent, is now 35 years old and healthy with sights set on an Olympic marathon berth in 2012. I can't wait to see him get into some races and mix it up with the younger group of American runners. It's a bit of a stretch to think he'll make the US marathon team (I don't believe Goucher has ever run a marathon), but he does possess a ton of talent so don't count him out. I'd like to see his strength training routine!

For The Runner Who Has Everything- Prepair Crocs

Crocs now offers a line of recovery sandals and clogs designed specifically for wear following long runs or races

For more information on Prepair Crocs go to competitor.com.