Coaches: How to Make Your Kids Run Faster!

 The introduction of a female observer caused a significant decrease in RPE (Ratings of Perceived Exertion) , whereas the introduction of a male observer caused a significant increase in RPE compared to the control trial.  -Observer effects on the rating of perceived exertion and affect during exercise in recreationally active males.
MY COMMENT: Imagine lowering perceived exertion with no additional training!  The problem is, how do you take advantage of women spectators without it having the same effect on your competitiors.  Somebody needs to take a look at the effect of having them cheering individual names. 

I am also curious if how they dress makes a difference, if men observers would have the same effect on women runners, and if a lower perceived exertion actually translates to faster times.       

Race a Mile Every Day and Get Faster!

I actually did this approach starting in 2004... I traveled to New Zealand and spent some time in a small village doing some missionary work... having a track background I would train in the village and wanted to start something new, a revolution. My results were so astounding, I really didn't need to spread the word. Besides, everyone is different and what I did may not work for you. What did I do? I decided for a year, every morning early before the sun was to rise... I would jog 800m and then do some basic drills and stretches. Then I ran 1 mile all out (I have to finish) I'm not sprinting the damn 100m's I'm running all out to where my quarters are pushing my limits. I would cool down 800m and stretch... I did this 7 days a week... my recovery was much needed sleep and eating healthy... extremely healthy. I ran a 5:07 in highschool track... but starting this plan I was around 5:55 due to being out of shape... but after a year of this plan. I ran a 4:28 mile. Isn't this awesome? Running is not that complicated... people like to separate themselves in their workout plans, this gives individualism in a small aspect of life... which all life includes individualism. The basics of running: run your body into shape, run your body into the ground, train your body like a machiene, go all out.

Interesting thread at letsrun.com from a guy pledging to run an all out mile until he drops!  This was one of the more interesting posts.  Read more: http://www.letsrun.com/forum/flat_read.php?thread=4825465&page=3#ixzz27yWpWCHg.

Low Carb for Runners?

The results were spectacular. After five months, he lost 15kg, was at his lowest weight in 30 years and was running faster than he had in 20 years. -Tim Noakes discussing his new low carb diet.

Carbohydrates have always been a staple food for runners, but According to Noakes, he's all but eliminated the following from his diet (from Runners World New Zealand):

Sugar
Bread
Rice
Pasta
Potatoes
Porridge
Breakfast cereals
Some high energy fruits like bananas
Cakes and sweets and other desserts
Artificial sweetners and products containing these products

Noakes is careful to explain that he believes a low carb approach helps him control a condition called carbohydrate resistance (CR- his body does not metabolize carbohydrates properly leading to higher body fat) so may not apply to everyone.

Remember, this is an observation by one individual, not a research study.  Food for thought though.

Get Leaner with Whole Grains!

Our study shows a dose-dependent relationship between whole-grain intake and plasma AR and confirms the previously observed inverse relationship between whole-grain intake and BMI using an independent biomarker of whole-grain wheat intake. MY COMMENTS: For whatever reason, it appears that fiber intake is inversely related to body mass index, but we already knew that! It's a good reminder though.

Another World Record for Whitlock!

1:38:59 HALF MARATHON AT AGE 81! - runnersworld.com Whitlock, who doesn’t stretch or do yoga, generally runs solo and cuts the heels off his running shoes, pays no mind to his diet and aims to run every day for three hours to train. “I don’t measure my pace or anything like that. I just try and run conservatively and not pound my knees MY COMMENT: Somebody needs to get this guy into a Laboratory and study him. We not see another like him for a long time.

The Frutarian Diet May Improve Your Running!

I ran my first marathon when I was 18 years old. I ran it in 2:52 and qualified for the Boston Marathon, where I ran a 2:47. For literally the next 10 years I could never run faster than a 2:45 marathon. No matter what my training, I had completely plateaued in my performance. I adopted the Frutarian diet in early January 2008. In late February, I ran the Napa Valley Marathon in 2:34.07, finishing second overall. I have subsequently run 8 marathons under 2:40 in the last 28 months (since 1/08), with my current best time of 2:30.59 (5:45 per mile) in the 2009 Palm Beach Marathon, placing 2nd overall. I’ve lowered my half marathon to 1:10 and my 10k to 32 minutes. Before adopting Fruitarian diet, my best half marathon time was 1:17. -The Frutarian.com MY COMMENT: I am going to eat more fruit, but not giving up beer and the occasional steak.

Skechers GOBionic!

SKECHERS USA, Inc. (SKX), a global innovator of performance footwear, today announced that the new zero-drop Skechers GObionic ultra-minimal running line has been named “Editor’s Pick” in the October 2012 issue of Runner’s World UK. The accompanying review notes that “Testers loved everything about it, especially the flexibility, responsiveness, low weight and perceived springy feel.” MY COMMENT: I love my Skechers Goruns!

Strengthen Those Glutes!

Jump or Skip to Improve Your Running

if you could reduce the contact time of the foot on the ground on each step by 15/1000 of a second, you can make an eight minute improvement on a marathon... and you can do that so easily by exercises like jumping and skipping -running coach Guy Ogden in The science of running fast

Never Forget!

I took a long walk with Sumo today after work and reflecting on the brave acts of these American heroes on board United Airlines Flight 93. I won this plaque on Sept 11, 2004, and will never forget what they did in 2001.

How Young is Too Young?

Shelby was 3 years old when she joined the Camp Humphreys Youth Running Club. Now 4, today she became the latest and the youngest member of the 50 Mile Club. You think she is too young, then you can be the one to tell her.

EliptiGO: No Impact Running!

For more information go to eliptiGO.com. Looks like the lower end model retails for around $1,800.

Deep Water Running Takes Practice

Deep-water running maximal heart rate and oxygen consumption values have been consistently shown to be lower than those found during treadmill running. However, recent evidence reveals that there is less of a difference between these maximal values relative to treadmill running and DWR with increased DWR experience. MY COMMENT: The bottome line, if you use deep water running to supplement your training or as a substitute while injured, you'll improve the more you practice, as will the quality of your workout. Source: Deep-water running: a practical review of the literature with an emphasis on biomechanics

Energy Drinks Improve Cardiac Function- At Rest

Taken together these results show that energy drinks enhance contractions of both the left and right ventricles, thereby delivering a positive effect on myocardial function,” said Dr Cameli. “This could be explained by the inotropic effect of taurine that, as previously demonstrated, stimulates the release of calcium from the sarcoplasmic reticulum.” -Heart function improved by energy drinks, says new study MY COMMENT: It remains to be seen what the effects of long-term use are and of course what happens during physical activity.

Ice Baths May be Counterproductive!

So it makes sense that if we're doing all this muscle training, and getting this damage and inflammatory response, [that] if we knocked it out right afterward with icing, anti-inflammatories or what have you, that we're decreasing the stimulus the body gets, and it's not going to adapt as much as it would if we just left it alone," -elite distance coach Steve Magness commenting on why post workout ice baths routinely used by world class distance runners, may not be a good idea. -Running Times

Mo Farah (Olympic 5K and 10K Gold) has a Twin!

This is facinating, and makes me wonder what could have been. "I was just as fast when we were children." -Hassan Farah Revealed: We find the twin brother Mo Farah was forced to abandon as a child in war-torn Somalia and he tells the harrowing story of how they were separated aged eight by their parents' agonising decision

Respibelt- Dumbell for the Breathing Muscles

Yet another training tool used by Alberto Salazar trained runners has surfaced called the Respibelt, a gadget reportedly successful in enhancing the strength of breathing muscles. "The innovative device fits around the lower chest and ribcage to provide a training load to the breathing muscles as the chest expands during breathing"

Underwater Treadmill Training

Check out Hydroworx International. Don't have the money for an underwater treadmill? I believe you can get the same benefits or close to it by just plain water running without your feet touching the ground.

Shame on You NIKE

“Skechers’ new performance shoes change the way I run for the better. I’ve been a heel strike runner my entire life, but I am now wearing SKECHERS to maximize the efficiency of my foot strike. My shoes are my most essential piece of equipment, and right now SKECHERS has the footwear I need to succeed. I’m excited to be partnering with this groundbreaking company.” - Meb Keflezigi in a 2011 statement after Skechers signed him to endorse their running shoes through August this year. Meb, the 2004 Olympic silver medalist, 2009 New York City Marathon champion, 2012 US Olympic Trials champion and 4th place finisher in the 2012 Olympic marathon, was considered washed up by NIKE, who I guess thought he wasn't fast enough or asked for more than he was worth,and decided not re-sign him. Last week I bought a pair of Skechers GoRuns, and after just 2 short runs fell in love with them! GO SKECHERS! As far as NIKE is concerned, go ahead and continue to pay Tiger Woods, and ex-con Michael Vick their millions. I'll continue to support Skechers, and I hope they have the sense to continue to do so.

Weight Training Made the Difference for Mo Farah

‘He was the weakest athlete I’d ever trained — in terms of core strength and being able to do push-ups, sit-ups and single-leg squats. He was a 90lb weakling." -Alberto Salazar speaking about Mo Farah.

Is Triclosan Slowing You Down?

Triclosan, an antibacterial chemical widely used in hand soaps and other personal-care products, hinders muscle contractions at a cellular level, slows swimming in fish and reduces muscular strength in mice, -Soap ingredient may impair muscle function, also found in deodorants, mouthwashes, toothpaste, bedding, clothes, carpets, toys and trash bags

What's the Best Workout Pace?

Having trouble figuring out what pace to do your workouts? Check out runworks.com, a race/ training calculator site that can provide you with optimal pace information for easy runs, marathon pace runs, tempo runs, and intervals. Created by renowned distance coach Jack Daniels, author of Daniels Running Formula, you can download the phone application from iTunes!

Racing Gimmicks Gaining Popularity

Who could have guessed this would catch on? The Color Run offers the opportunity for runners to get splashed with an assortment of colors along the way. Wear white! How about a Zombie Run, where you get to wear flags and try to prevent zombies from ripping them off by choosing to negotiate a number of obstacles along the way. Seems like this ghoulish concept is catching on as well. I have to hand it to the folks who come up with these ideas and are able to sell it to major cities- By the way, it will cost you $40 to do a Color Run, and $77 to do a Zombie Run if you register early! Reed Street Productions puts on the Zombie Run and according to annarbor.com, Travis Snyder is founder of the Color Run,

Tomato Juice May Boost Exercise Recovery

Tomato juice intake suppressed serum concentration of 8-oxodG after extensive physical activity-  Nutrition Journal
DNA is constantly exposed to reactive oxygen species (ROS), spontaneously arising during the normal oxygen metabolism. ROS may result in temporary as well as permanent modifications in various cellular components such as lipids, proteins and DNA, which may have deleterious consequences. Demonstrating that a dietary supplementation of antioxidants can reduce oxidative DNA damage may provide evidence for the value of such supplementation in prevention of cancer and age related diseases. Findings: The present study was conducted to address whether tomato juice protects against ROS induced by extensive physical exercise in untrained individuals. As a marker of oxidative stress, serum levels of 8-oxodG were monitored using a modified ELISA. An intervention was performed involving 15 untrained healthy subjects who performed a 20 min physical exercise at 80% of maximum pulse using an ergometer bicycle. Blood samples were taken before and one hour after the exercise. The procedure was repeated after 5 weeks with a daily intake of 150 ml tomato juice and followed by a 5 weeks wash-out period and another 5 weeks with a daily intake of tomato juice. The results indicated that a daily intake of tomato juice, equal to 15 mg lycopene per day, for 5 weeks significantly reduced the serum levels of 8-oxodG after an extensive physical exercise.

Conclusion

These data strongly suggest that tomato juice has a potential antioxidant effect and may reduce the elevated level ROS induced by oxidative stress.

Note:  150 ml is equal to just 5 oz.  Worth a try.

Ryan Hall Will Finish Top Ten in London!

We believe it is important to run fast on the track while preparing for a fast marathon - Greg MacMillan MY COMMENT: Good interview with Greg McMillan- unlike Ritzenhein, not afraid or revealing his runners "secrets." His comment agrees with what I've been saying all along about Ryan Hall's lack of racing at shorter distances. It remains to be seen if Hall can pop another good marathon without showing any improvement in his track times.

I posted this in Feb, 2010- and after 2 horrible races leading up to London, I believe Ryan Hall is finally beginning to figure it out.  In this interview with letsrun.com, Hall says "What I've learned recently is the importance of speedwork for me. I've been doing a lot more interval work than I've done for recent marathons. I've realized how important speed is for me. I have had to change my training to prioritize my training to emphasize that."

I've been saying this for a few years now about Hall's approach to marathon training, yet he has continued to hammer out one decent marathon after another.  But if he's looking for something new to boost his fitness besides more rest, he's probably found it.   Let's hope it's not too little too late for Ryan.  From the sound of this, he may be ready for a top 10 finish.