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Newsletter Archives: Volume20, August 2000
The most exhilarating runs are often on the stressed-out days when we don't want to run. The fall marathon season is right around the corner. As you push a mile or three farther on each long one, you push back your endurance limit. It's important to go slowly on each of these (at least two minutes per mile slower than you could run that distance on that day) to make it easy for your muscles to extend their current endurance limit. When it's really hot and humid, for example, you'll need to run two and a half or three minutes per mile slower. The most direct way to prepare for the marathon: As you extend the long one to 26 miles, you build the exact endurance necessary to complete the marathon (14 to 15 for the half marathon, eight to 10 for the 10K). Those who have marathon time goals can extend their capacity by running as far as 30 miles three to four weeks before the marathon. You're actually pushing back your "endurance wall" with each long run. Walk breaks speed recovery: Walk breaks, taken from the beginning, will also speed your recovery and make the extra distance on each run nothing more than a gentle challenge. By walking one to two minutes, after two to eight minutes of running, you shift the use of the muscle and reduce the intensity. Because you're not using the muscle the same way continuously, you significantly increase the distance you can cover before fatigue sets in.  As the long runs get longer ... Slow down the pace, from the beginning, by running at least two minutes per mile slower than you could run that distance on that day. Increase the frequency of walk breaks - Example: If you started running five minutes and walking one minute, at 18 miles, run four minutes and walk one minute; at 20 to 23 miles, run three minutes and walk one minute for the first 15 miles, then go to four and one if you're feeling good; and on the 26-miler, run three minutes and walk one for the whole run. Pacing of long runs: the two-minute rule: Run all of the long ones at least two minutes per mile slower than you could run that distance on that day. The walk breaks will help you to slow the pace, but you must run slower as well. You get the same endurance from the long one if you run slowly as you would if you ran fast. However, you'll recover much faster from a slow long run. Adjust for heat, humidity, hills, etc.: The warmer and more humid it is, the slower you must go (two and a half to three minutes/mile slower than you could run that distance on that day). Be sure to stay hydrated and avoid too much salt intake during the 36 hours before the long run, during the long one and through the run. The slower you go, from the beginning of the run, the less damage you'll incur from the heat, humidity and distance covered. More frequent (or longer) walk breaks will also lower the damage without detracting from the endurance of that long run. Almost everyone has at least one "bad" long run: You may never be able to discover why, but if you know, learn! The tough ones teach you that you have hidden inner strengths, which you can draw upon on future challenges, both in running and in life itself. This will particularly help your confidence and your ability to withstand adversity in the marathon itself. The Athlete's Kitchen "As a triathlete, I sweat a lot but I also try to drink a lot. I carry a gallon of water around with me. How can I tell when I've had enough to drink?" "What's best to drink between soccer games in a tournament: water or sports drink?" "How bad is beer after the rugby game?" When you are exercising in the summer heat, dehydration is an obvious concern. But even in winter, when you're dripping buckets of sweat while training at the health club, dehydration remains a concern. Regardless of the season, adequate fluid intake deserves full attention from athletes who perform hard exercise-particularly if you are doing double workouts and need to rapidly recover from one exercise bout to prepare for the next one. Your best bet is obviously to minimize water losses by drinking adequate fluids during exercise. But many athletes, to the detriment of their performance, fail to complete that task either because their sweat losses during exercise are too high or their fluid intake is too low. Whatever the story, rapid recovery from one bout of exercise to prepare for the second bout depends upon replacing fluids and electrolytes (the minerals lost in sweat along with the water). Be you a soccer player in a weekend tournament, a swimmer competing in two events at a meet, a cyclist doing back-to-back century rides, or a triathlete doing two-a-day workouts, you'll be able to perform better during the second session if you have planned your recovery diet. This article addresses fluids for rapid recovery after intense exercise; carbohydrates for rapid recovery were discussed previously in Part I of this two part series. Minimizing sweat losses Because most athletes voluntarily consume only half of what they need, they inevitably need to pay attention to post-exercise recovery fluids. For each pound lost, you should now target drinking 150% more than that during recovery. That is, if you lost 2 pounds during a workout, you should replace that loss with at least 3 pounds of fluids (48 ozs.) within 2 hours post-exercise. An alternative to counting ounces is to simply monitor your urine. You should be urinating every 2 to 4 hours post-exercise, and the urine should be pale yellow color (like lemonade), not dark (like beer). What's best to drink for rapid recovery to prepare for the next tennis match or soccer game? Your best bet is fluids and/or foods that contain sodium. That is, if you are going to be consuming only fluids, a sports drink (with sodium) will do a better job of replacing sweat losses than will plain water, juice or soda pop. The sodium enhances fluid absorption and retention. Or, if you prefer sodium-free beverages, simply eat salty foods alongside, such as pretzels, crackers, pizza, or pasta with tomato sauce. What about sports drinks...? What about beer...? CAUTION: Do not follow the common practice of drinking too much beer and eating too little food! Obviously, this hinders both glycogen and fluid replacement. And be careful to not drink alcohol on an empty stomach. This rugby player explains why: "After a game, when I'm dehydrated and haven't eaten any food that day, a beer hits me like a ton of bricks. I've learned to enjoy the natural high of exercise--it's better than walking around in a drunken stupor. I save the beer for later, when the tournament is all over!" Can alcohol ever fit into the recovery diet? According to Australian sports nutritionist Louise Burke, Ph.D., the answer varies. Burke researched the effect of alcohol (vodka) on glycogen replacement. She compared three recovery diets: carbohydrates only, vodka only, or carbs plus vodka. The bottom line: alcohol itself does not convert into glycogen, so it is a poor choice for a recovery fluid. But alcohol itself does not impair glycogen storage, as long as adequate carbohydrates are available. Burke stressed the importance of eating while drinking. Athletes who fail to consume enough carbs while drinking alcohol, plus fail to get up for breakfast the next morning have two strikes against them. Add alcohol's diuretic effect and you've done yourself in for the day! Nancy Clark, MS, RD specializes in nutrition for exercise. She counsels clients at Boston-area's SportsMedicine Brookline. Her popular book, Nancy Clark's Sports Nutrition Guidebook, 2nd Edition is available by sending $20 to Sports Nutrition Services, 830 Boylston St. #205, Brookline MA 02467 or via www.nancyclarkrd.com From the September 2000 Runner's World's Health & Fitness Fast Facts by Alisa Bauman (www.runnersworld.com): Food is medicine: 3.5 ounces of blueberries pack the same antioxidant punch as 1.773 International Units of vitamin # or 1,22270 milligrams of vitamin C. And the berries have a lot more fiber too. (p. 24) Build an ageless body: If you exercise regularly, you're much more likely to enjoy life once you reach age 90 and beyond, according to new research. In a study of thousands of men aged 62 to 94, people who exercised regularly had better strength, balance, endurance, and flexibility than those who didn't exercise at all. (p. 24) Muscle Memory - Mental and physical exercise can prevent Alzheimer's disease: Combining running with chess and other intellectual games during midlife may fend off Alzheimer's disease later in life, according to a study presented at the American Academy of Neurology's annual meeting. Researchers questioned 551 people about their past and current mental and physical habits, and then followed up 5 years later. Those who regularly exercised, played musical instruments, and performed other intellectual activities were less likely to develop the degenerative brain disease. "People who were less active were more than three times as likely to have Alzheimer's disease compared with those who were more active," says Robert Friedland, M.D., a neurologist at Case Western Reserve University School of Medicine in Cleveland and the study's lead author. (p. 23)
Injury of the Month: SUNSCREEN IS A PLUS We all like to be outdoors, I admit it, but we all need to be aware of the perils of sun damage and be as safe as possible in the sun. It is paradoxical that the well-tanned person is an icon for youth and health while continued sun damage produces the opposite effect of accelerated aging and health risks. Everyone knows that sun exposure is directly responsible for the skin cancer epidemic that results in one million cases of non-melanoma skin cancers and melanoma (the aggressively fatal skin cancer) rates that are rising at an enormous rate. As if that were not bad enough, sun damage also causes wrinkles, not just the pesky little ones, but the Texas-sized Willie Nelson style canyons that could hide Jimmy Hoffa. Not only does this old saggy skin look bad, it feels bad , it functions poorly and it is the fastest track to plastic surgery. So we try to produce a state of health and well-being with the tan but instead produce the exact opposite result of nasty sagging skin with skin cancers. The fountain of youth is a cesspool of aging. Marathons are for the most part outside so what are we to do? In the Galloway tradition, there are ways to obtain our goals while paying attention to health and safety. There are many sides to sun protection that include sun avoidance as well as physical and chemical sun protection. Sunscreens do work and there are ways to enhance there effectiveness, but sunscreens do not eliminate risk and are only one means of protection. The use of sunscreens certainly does not give you license to get all the sun you can without sun damage. That logic is the same as thinking that filtered cigarettes or even cigars are not injurious to your lungs. Sunscreens are best at protecting you from skin cancers and accelerated aging when combined with sun avoidance and physical protections such as hats or clothing. Which sunscreens are the best? If you have been in a drugstore lately, you know that we are not hurting for choices in sunscreens. Your personal choice will depend on personal preference and some of the physical attributes of the product that make it desirable to you. The basic sun protective chemicals are the same, and their SPF (Sun Protective Factor) is rated by the FDA. Therefore, you can choose a gel, a stick or a lotion or one that is cheap or one with a photo of the Gilligan’s Island crew if you so desire. Most runners like the waterproof lotions or gels that do not wash off, but the actual choice of sunscreen is not as important as is its correct usage and combining it with sun smarts. The correct usage includes using about one ounce of sunscreen one half hour before going out side and reapplying the sunscreen after sweating. Sunscreen use should be combined with clothing, especially hats (especially in those who have more head to protect). It is best to avoid the sun of midday. The children in Australia are taught that they should not play outside when their shadow is shorter than they are. On top of this, it is a good idea to get a good exam of the skin at least once a year. If you do not care to go to a doctor (and who does), there are plenty of free skin cancer screenings every spring where you can be examined for free and pick up written material about sun damage and skin cancers. These screenings are often part of health fairs where other health issues can be addressed. Don’t forget that the sun is harmful to your eyes as well and it is good to wear sunglasses that have UV protection. I am not going to quit going in the sun, and I won’t try to convince you that you need to stop either. Life is short and we need to enjoy it, but we can do it safely. I like to drink alcohol on occasion and the health risks are plenty. I do it anyway, but I do not drink and drive. The same is true with the sun. Enjoy but beware. David Olansky, M.D., Atlanta Team up for big benefits. Find a pal who wants to walk with you for long-term good health. Doctors at the University of Minnesota did a follow-up study on middle-aged women who walked alone or in groups. After 10 years, only two percent of group walkers had heart disease, as opposed to 12 percent who walked alone. Those who walked together continued to walk after the initial program ended. ("Paths to a Healthier Walk," Total Wellness (Rutherford Publishing, Inc., Vol. VII, Number 10), p. 3, 800/815-2323, rpublish@rpublish.com) Keep Racing, Girls: New research has found that exercising, even as a young girl, helps prevent breast cancer. The study found that 12-year-olds who walked or cycled to school or trained competitively have a lower chance of contracting breast cancer later in life, than those girls who weren't as active. (Runner's World presents High School Runner Cross Country, Rodale, Inc., Fall 2000, p. 16, www.highschoolrunner.com) Apples and Vitamin E came up as "significant influencers for improving lung function" in research from St. George's Hospital published in a recent issue of the journal Thorax. (http://www.Nutrition.About.com
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