Marathon Freak Out
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Nutrition in Action
Nutrition For Sports Performance How to fuel your body for sports and health • Many active people faithfully train to improve their performance but they fail to get the most out of their workouts. Nutrition is their missing link. What is Sports Nutrition? • The practical science of – hydrating and fueling – before, during, and after exercise. • Executed properly, sports nutrition can help promote optimal training and performance. • Done incorrectly or ignored, it can derail training and hamper performance. THE 3 PRINCIPLES OF SPORTS NUTRITION - Provide fuel for your 1. Provide fuel for your muscles – muscles. - Stay hydrated. 2. Stay hydrated – - Promote optimal 3. Promote optimal recovery after – recovery after exercise.exercise What are the best energy foods? • . Carbohydrates! Without question, because carbohydrates (as compared to protein and fat) best fuel your muscles with the energy you need to exercise. Fueling Your Body .Carbohydrates are the primary fuel for most types of exercise. .60–90 minutes of endurance training or a few hours in the weight room can seriously deplete carbohydrate muscle fuel stores. .If your diet is too low in carbs, your workouts and performance will suffer. .Starting exercise with full carbohydrate stores can delay the onset of fatigue and help you train and compete more effectively. .The more intense your training or competition, the higher your daily carbohydrate intake should be in the suggested range of 2.3–4.5 grams of carbs per lb body weight daily. (That’s 345-675g/day for 150 lb athlete) Fueling There are two forms of • When you’re fully loaded carbohydrate in your body: with carbs, you have: . -
Occasional Article
J Clin Pathol: first published as 10.1136/jcp.42.11.1121 on 1 November 1989. Downloaded from J Clin Pathol 1989;42:1121-1 125 Occasional article Chemistry of marathon running A C AMES From the Department ofChemical Pathology, Neath General Hospital, Neath, West Glamorgan Introduction performance to be reached. Intensive training increases the maximal cardiac output and blood The upsurge of interest in the beneficial effects of volume of skeletal muscles, and by conditioning, exercise and participation in endurance events like increases the mitochondrial density, oxidative marathon running, which started in the early 1980's, enzymes, and myoglobin in muscle cells. These adap- has been maintained, and the 22000 competitors who tations combine to raise the maximal total body completed the 1989 London Marathon bear witness to oxygen consumption (V02 max), thus enabling greater the continuing involvement of a mass ofordinary men workloads to be tolerated with a consequent and women. Most who train and compete regularly improvement in endurance.2 undergo adaptive physiological changes, with During aerobic metabolism, intracellular muscle improved physical fitness and benefits to long term glycogen and triglyceride with extracellular glucose health. For a few, rigorous exercise is not without its and free fatty acids (FFA) are oxidised to provide copyright. hazards to health. energy. As glycogen stores become depleted during This review briefly and selectively outlines the prolonged exercise the relative contribution from FFA normal physiological responses, together with adverse increases, and this ability to oxidise FFA at any pathological effects and their clinical consequences intensity of exercise is an important adaptation of where appropriate. -
Metabolic Factors Limiting Performance in Marathon Runners
Metabolic Factors Limiting Performance in Marathon Runners The MIT Faculty has made this article openly available. Please share how this access benefits you. Your story matters. Citation Rapoport BI (2010) Metabolic Factors Limiting Performance in Marathon Runners. PLoS Comput Biol 6(10): e1000960. doi:10.1371/ journal.pcbi.1000960 As Published http://dx.doi.org/10.1371/journal.pcbi.1000960 Publisher Public Library of Science Version Final published version Citable link http://hdl.handle.net/1721.1/64437 Terms of Use Creative Commons Attribution Detailed Terms http://creativecommons.org/licenses/by/2.5/ Metabolic Factors Limiting Performance in Marathon Runners Benjamin I. Rapoport1,2* 1 M.D.– Ph.D. Program, Harvard Medical School, Boston, Massachusetts, United States of America, 2 Department of Electrical Engineering and Computer Science and Division of Health Sciences and Technology, Massachusetts Institute of Technology, Cambridge, Massachusetts, United States of America Abstract Each year in the past three decades has seen hundreds of thousands of runners register to run a major marathon. Of those who attempt to race over the marathon distance of 26 miles and 385 yards (42.195 kilometers), more than two-fifths experience severe and performance-limiting depletion of physiologic carbohydrate reserves (a phenomenon known as ‘hitting the wall’), and thousands drop out before reaching the finish lines (approximately 1–2% of those who start). Analyses of endurance physiology have often either used coarse approximations to suggest that human -
Marathon Issue • NZ Marathon Guide • How to Optimise Marathon Pacing • Tackling the Long Run Road Relay in Review Top Club Again Folks! Life Membership: Grant Mclean
DECEMBER 2012 Issue 13 THE marathon ISSUE • NZ marathon guide • How to optimise marathon pacing • Tackling the Long Run ROAD RELAY IN REVIEW Top Club again folks! LIFE MEMBERSHIP: Grant McLean The B-Boyz: a social history Unravelling the B’s culture Day at the races: Tim Hodge reports on success in Chiba 1 WE WOULD LIKE YOUR THOUGHTS ABOUT WHAT THE CLUB PROVIDES, WHAT YOU LIKE, WHAT WE CAN DO BETTER, WHAT ELSE WE COULD OFFER AND SO ON... WATCH OUT FOR THE GREAT SCOTTISH SURVEY IN LATE JANUARY. THE SURVEY WILL BE AVAILABLE ONLINE AND IN HARDCOPY 2 Contents From the Features: Editor Life Member: Grant McLean 5 Todd Stevens Well, I never thought I New Zealand marathon review 7 would end up on the cover Michael Wray of a running magazine. It Marathon pacing strategies 13 wasn’t my goal in taking Michael Wray on the editor’s job – I promise! I have been The Short Guide to the Long Run 15 Matt Dravitzki incredibly humbled by being awarded the honour Back on home soil 19 Dan Wallis of life membership by this special club – thank you A summer running in London 21 club mates and special Hayden Shearman thanks to Todd, my great Columns: friend, for all his support in Managing diabetes on the run my Scottish career. I hope I Edwin Massey 26 can continue to serve you all long into the future. Team Updates 29 Just before we take a well-deserved Christmas/New Year Day at the Races: rest, we reflect on another amazing year for the club and Chiba Ekiden Relay, Japan 34 start to eye up some goals for 2013. -
STRESS FRACTURE in THIS ISSUE in This Issue ISSN NO: 2397-6632 MAY 2017 | NUMBER 364 | by SUBSCRIPTION ONLY
ISSN NO: 2397-6632 MAY 2017 | NUMBER 364 | BY SUBSCRIPTION ONLY Great Britain’s Alyson Dixon celebrates finishes the 2016 London Marathon women’s race as the first placed Briton SWIMMING TECHNIQUE RACE STRATEGY THE KICK PACE INSIDE YOURSELF WHY A PASSIVE KICKING COULD A FAST START BE APPROACH IS NOT BEST THE KEY TO A NEW PB? FOR TRIATHLETES BASE ENDURANCE SPORTS INJURY TRAINING LOSING IT! BREAKING STRATEGIES TO POINT PREVENT DETRAINING AVOID THE PERILS OF DURING A LAYOFF STRESS FRACTURE IN THIS ISSUE In this issue ISSN NO: 2397-6632 MAY 2017 | NUMBER 364 | BY SUBSCRIPTION ONLY Great Britain’s Alyson Dixon celebrates finishes the 2016 London Marathon women’s race as the first RACE PACING placed Briton 03 The science and art of successful pacing for runners THE TRUTH ABOUT DETRAINING 09 What happens when you stop training and how can you minimise fitness losses during a layoff? PUTTING IN THE LEGWORK 16 Why triathletes shouldn’t try and ‘save their legs’ during the swim section of a race SWIMMING TECHNIQUE RACE STRATEGY THE KICK BREAKING POINT PACE INSIDE YOURSELF WHY A PASSIVE KICKING How runners can identify the early signs of stress fracture and COULD A FAST START BE APPROACH IS NOT BEST 21 THE KEY TO A NEW PB? FOR TRIATHLETES reduce their risk of injury BASE ENDURANCE SPORTS INJURY TRAINING LOSING IT! BREAKING STRATEGIES TO POINT PREVENT DETRAINING AVOID THE PERILS OF PEAK PERFORMANCE HOTLINE DURING A LAYOFF STRESS FRACTURE 26 Intense warm-ups/dangerous overload/parachute swim training ANDREW RICHARD JOHN TREVOR HAMILTON LOVETT WOOD LANGFORD Editor Contributor Contributor Contributor Andrew is a Rick Lovett is a John is an ex- Trevor worked in sports science writer US-based running international pool professional sport as a and open-water swimmer with 16 and researcher, specialising coach based in Portland, Oregon. -
2009 Rotterdam Marathon Statistical Information (Men Only)
2009 Rotterdam Marathon Statistical Information (Men Only) Rotterdam Marathon All Time list Performances Time Performers Name Nat Place Date 1 2:05:49 1 William Kipsang KEN 1 13 Apr 2008 2 2:06:14 2 Felix Limo KEN 1 4 Apr 2004 3 2:06:38 3 Sammy Korir KEN 1 9 Apr 2006 4 2:06:44 4 Paul Kirui KEN 2 9 Apr 2006 5 2:06:50 5 Belayneh Dinsamo ETH 1 17 Apr 1988 6 2:06:50 6 Josephat Kiprono KEN 1 22 Apr 2001 7 2:06:52 7 Charles Kibiwott KEN 3 9 Apr 2006 8 2:06:58 8 Daniel Rono KEN 2 13 Apr 2008 9 2:07:07 9 Ahmed Salah DJI 2 17 Apr 1988 10 2:07:09 10 Japhet Kosgei KEN 1 18 Apr 1999 11 2:07:12 11 Carlos Lopes POR 1 20 Apr 1985 12 2:07:18 12 Kenneth Cheruiyot KEN 2 22 Apr 2001 13 2:07:23 13 Fabian Roncero ESP 2 18 Apr 1999 14 2:07:26 Fabian Roncero 1 19 Apr 1998 15 2:07:33 14 Charles Kamathi KEN 3 13 Apr 2008 16 2:07:41 15 Simon Biwott KEN 3 18 Apr 1999 17 2:07:42 16 William Kiplagat KEN 1 13 Apr 2003 18 2:07:44 17 Lee Bong-Ju KOR 2 19 Apr 1998 19 2:07:49 18 Kim Yi-Yong KOR 4 18 Apr 1999 20 2:07:50 19 Jimmy Muindi KEN 1 10 Apr 2005 21 2:07:51 20 Vincent Rousseau BEL 1 17 Apr 1994 22 2:07:51 21 Domingos Castro POR 1 20 Apr 1997 23 2:07:53 Josephat Kiprono 2 13 Apr 2003 24 2:07:54 22 Alejandro Gomez ESP 2 20 Apr 1997 25 2:08:02 Sammy Korir 3 20 Apr 1997 26 2:08:02 23 Jackson Koech KEN 2 10 Apr 2005 27 2:08:09 24 Jose Manuel Martinez ESP 3 13 Apr 2003 28 2:08:14 Samy Korir 3 22 Apr 2001 29 2:08:19 25 Simon Loywapet KEN 4 20 Apr 1997 30 2:08:21 26 Joshua Chelanga KEN 1 15 Apr 2007 31 2:08:22 27 Kenneth Cheruiyot KEN 1 16 Apr 2000 32 2:08:30 28 Francisco -
“Bonk”? Mark Schecker, M.D
What’s up with the “Bonk”? Mark Schecker, M.D. Co-Founder, Vice President and Medical Director, Myrtle Beach Marathon There seems to be a lot of fuss these days about “bonking”. Without even knowing what it means the word just gives off a negative vibe. As a fuddy-duddy old dad who’d never heard the term before and didn’t know any better; had I overheard my daughters talking about bonking, I’d probably have run to get the nearest shotgun to track down the idiots they were planning to do it with. It doesn’t seem that long ago that runners, and in particular marathon runners, who ran into trouble during their event would “hit the wall” usually somewhere around the 18-20 mile mark. I’m all too familiar with the concept myself having met this unfortunate fate in both my marathon journeys. I swear that my nose is still at least a ½ inch flatter now, although those who know me might beg to differ. So as a marathon Medical Director I recently thought it incumbent upon me to familiarize myself with the nuances of “the bonk”; an obviously more hipper and fashionable version of the dreaded sequence of events behind all the fuss. For the better part of 60 years or so, since the early part of the last century, the cause of bonking (I.e., “hitting the wall”) was accepted as simply due to the body running out of fuel, particularly carbohydrates and more specifically glycogen. For those unfamiliar with either term and fortunate enough not to have had the experience, hitting the wall or bonking is a systemic collapse of multiple bodily functions during endurance events. -
Updated 2019 Completemedia
April 15, 2019 Dear Members of the Media, On behalf of the Boston Athletic Association, principal sponsor John Hancock, and all of our sponsors and supporters, we welcome you to the City of Boston and the 123rd running of the Boston Marathon. As the oldest annually contested marathon in the world, the Boston Marathon represents more than a 26.2-mile footrace. The roads from Hopkinton to Boston have served as a beacon for well over a century, bringing those from all backgrounds together to celebrate the pursuit of athletic excellence. From our early beginnings in 1897 through this year’s 123rd running, the Boston Marathon has been an annual tradition that is on full display every April near and far. We hope that all will be able to savor the spirit of the Boston Marathon, regardless whether you are an athlete or volunteer, spectator or member of the media. Race week will surely not disappoint. The race towards Boylston Street will continue to showcase some of the world’s best athletes. Fronting the charge on Marathon Monday will be a quartet of defending champions who persevered through some of the harshest weather conditions in race history twelve months ago. Desiree Linden, the determined and resilient American who snapped a 33-year USA winless streak in the women’s open division, returns with hopes of keeping her crown. Linden has said that last year’s race was the culmination of more than a decade of trying to tame the beast of Boston – a race course that rewards those who are both patient and daring. -
This Sporting Life: Sports and Body Culture in Modern Japan William W
Yale University EliScholar – A Digital Platform for Scholarly Publishing at Yale CEAS Occasional Publication Series Council on East Asian Studies 2007 This Sporting Life: Sports and Body Culture in Modern Japan William W. Kelly Yale University Atsuo Sugimoto Kyoto University Follow this and additional works at: http://elischolar.library.yale.edu/ceas_publication_series Part of the Asian History Commons, Asian Studies Commons, Cultural History Commons, Japanese Studies Commons, Social and Cultural Anthropology Commons, and the Sports Studies Commons Recommended Citation Kelly, William W. and Sugimoto, Atsuo, "This Sporting Life: Sports and Body Culture in Modern Japan" (2007). CEAS Occasional Publication Series. Book 1. http://elischolar.library.yale.edu/ceas_publication_series/1 This Book is brought to you for free and open access by the Council on East Asian Studies at EliScholar – A Digital Platform for Scholarly Publishing at Yale. It has been accepted for inclusion in CEAS Occasional Publication Series by an authorized administrator of EliScholar – A Digital Platform for Scholarly Publishing at Yale. For more information, please contact [email protected]. This Sporting Life Sports and Body Culture in Modern Japan j u % g b Edited by William W. KELLY With SUGIMOTO Atsuo YALE CEAS OCCASIONAL PUBLICATIONS VOLUME 1 This Sporting Life Sports and Body Culture in Modern Japan yale ceas occasional publications volume 1 © 2007 Council on East Asian Studies, Yale University All rights reserved Printed in the United States of America No part of this book may be used or reproduced in any manner whatsoever without written permis- sion. No part of this book may be stored in a retrieval system or transmitted in any form or by any means including electronic electrostatic, magnetic tape, mechanical, photocopying, recording, or otherwise without the prior permission in writing of the publisher. -
12-Week Sprint Training Plan for Newbie Triathletes
INVEST IN YOUR HEALTH AND YOUR WEALTH 12-week Offi cial title sponsor of the Sprint training plan for newbie triathletes www.ajbell.co.uk Key notes Please fi nd below a 12-week ‘newbie’ standard Sprint distance triathlon training plan to help you prepare for your event. • This 12-week training plan is designed to get a novice triathlete through a Sprint distance triathlon. It is not a complex or hugely time-consuming programme, but it will get you to the fi nish line in good shape. • In order to be able to complete the training you should have a reasonable level of fi tness at the start of the training. A prerequisite would be that you can swim 200m continuously, you can cycle for 30minss and run for 20minss. • The training sessions can be completed in a number of locations. The swim sessions are all designed for in a pool, the bike sessions could be done either outdoors or indoors, the same goes for the running sessions. We would strongly advise that you do spend some time training outdoors so that you get time training in similar conditions to those that you will be racing in. • We also would strongly advise that while the swim sessions in this programme are pool oriented you should be looking to get some open water swimming done in preparation for your race. All novice triathletes benefi t greatly from getting the experience of what it is actually like to swim in open water with other swimmers. It is arguably the most daunting part of the race for all triathletes. -
Space Coast Runners
On-line with the SPACE COAST RUNNERS Promoting Running and Fitness in Brevard County, FL Volume 32, Issue 2 February 2010 GOING GOOFY You gotta be somewhat ‘Goofy’ to run the Disney Half Mara- thon (13.1 miles) one day and then get up to run the Marathon (26.2 miles) the next - espe- cially amidst sleet and ice dur- ing two of Florida’s coldest days. But GOING GOOFY is exactly what 42 local residents did on Jan. 9 - 10. Among the runner-turned- Eskimo posse was Cocoa’s Danny Barrett. (left, after re- ceiving his Marathon and Goofy medals). Not only did Barrett turn in the fastest total Goofy time of five hours, 13 minutes and 40 sec- onds, but the 45-year-old United Space Alliance em- ployee ran a negative split marathon to qualify for the prestigious Boston Marathon. Complete Walt Disney Mara- thon weekend coverage, includ- ing results for local finishers begins on page 19. IN THIS ISSUE Features SCR Valentine Breakfast Social … 4 Eye of the Dragon - Come See What’s New … 16 A Visit to the Mouse House … 19 The Tiger (still) Dashes … 34 Monthly Who We Are … 3 Running with the Prez: Pay it Forward … 4 The Passing Lane: Brrf...Baby, it’s Cold Outside! … 6 A Mile With Lee Nessel … 10 Keeping Tabs … 26 The Tri Angle … 28 Race Applications & Results SCR Runner of the Year Events … 5 Melbourne and Beaches Music Marathon … 9 Tooth Trot 5K … 12 Eye of the Dragon 10K and 2-Miler …23 5K Run/Walk for Autism … 25 Run for Your Life 5K … 30 Set the Pace 5K Classic … 31 Light the Way 5K Results … 32 Resources Running Zone … 8 Investments in the Long Run … 14 Discounts for SCR/RRCA members … 13 Field Trips … 27 Surf Coast Trifecta Official Training Camp … 29 Page 2 2009-10: WHO WE ARE The Space Coast Runners (SCR) is a nonprofit organization incorporated under the laws of the state of Flor- ida whose purpose is to promote fitness and running at the community level. -
Table of Contents
A Column By Len Johnson TABLE OF CONTENTS TOM KELLY................................................................................................5 A RELAY BIG SHOW ..................................................................................8 IS THIS THE COMMONWEALTH GAMES FINEST MOMENT? .................11 HALF A GLASS TO FILL ..........................................................................14 TOMMY A MAN FOR ALL SEASONS ........................................................17 NO LIGHTNING BOLT, JUST A WARM SURPRISE ................................. 20 A BEAUTIFUL SET OF NUMBERS ...........................................................23 CLASSIC DISTANCE CONTESTS FOR GLASGOW ...................................26 RISELEY FINALLY GETS HIS RECORD ...................................................29 TRIALS AND VERDICTS ..........................................................................32 KIRANI JAMES FIRST FOR GRENADA ....................................................35 DEEK STILL WEARS AN INDELIBLE STAMP ..........................................38 MICHAEL, ELOISE DO IT THEIR WAY .................................................... 40 20 SECONDS OF BOLT BEATS 20 MINUTES SUNSHINE ........................43 ROWE EQUAL TO DOUBELL, NOT DOUBELL’S EQUAL ..........................46 MOROCCO BOUND ..................................................................................49 ASBEL KIPROP ........................................................................................52 JENNY SIMPSON .....................................................................................55