The Alternative Medicine Blog

08-Marathon Training, Miami 2010: Why Vitamin B6 Should Be Part Of The Antioxidant Network & 9 Miles (hills again!)

Below is a map of my hilly route (mapmyrun.com, 2009). It is an awesome run up and down Fruitport road. Elevation ranges from 574 ft to 663 ft. The ascent is 112 ft and difference in elevation is about 90 feet or equivalent to a 9 story climb. The starting point once again is the Spring Lake Rite Aid. This course is getting even prettier as the leaves are starting slowly to turn color exposing a runner to an awesome display of fall colors. A 1:30 hours run that literally nourishes body and mind!

Now that we have taken care of nourishing the mind, how about some info on nourishing the body as well? After today's stats we'll cover vitamin B-6.

07-ING Marathon Training, Miami 2010: The Sweat Rate: a Crucial Measure of Dehydration During Exercise & 4 Mile Run

Today’s preparation for the 2010 ING Miami Marathon consisted of a short, easy four mile run. Nothing big, just enough to get the weekly mileage up. On another note, today as promised, we will be discussing loss of body weight during exercise or as nutritionists call it: The Sweat Rate. The sweat rate is an important indicator and gives us very important information about the body’s state of dehydration during exercise. The sweat rate also allows us to calculate optimum fluid replacement. Of course optimum fluid replacement is extremely important not only for recovery, but also to restore glycogen homeostasis and prepare us for the next bout of exercise. But firs today’s stats, followed by an explanation of  “The Sweat Rate.”

5 Everyday Things That Are Bad for You

by Guest Author Mary Ward

Most of us are looking for ways to live healthier lives. And, many times we feel that, for the most part, we’re avoiding the things that are really bad for us. However, there may be some everyday items you’re still using that are bad for your body. Here are some common things in your home you might want to avoid.

1. Teflon – this non-stick coating used for many years on pans can be very harmful. The gases released when the pans are heated to a high temperature can be noxious – it has even been known to kill birds. In addition, as the pans get worn, the Teflon coating flakes off into our food and eventually ends up in our water system. The EPA’s outside science board has listed the PFC chemical used to make Teflon as a “likely human carcinogen”.
2. Carpet – Whether your carpet is new or old, it likely contains chemicals that are dangerous to your body. New carpets contain Volatile Organic Compounds (VOC’s), some of which are on the EPA’s list of extremely hazardous substances. Old carpet may be even worse, as some of the chemicals used in carpets in years passed have been banned. Other substances, such as adhesives and stain resistors may be dangerous when breathed in.
3. Plastic food containers – Most of our plastic food containers are harmless, unless they are exposed to heat. Plastics used to make food containers contains bisphenol A. When exposed to heat, the plastic melts just a little and the bisphenol A leaks into your food. The substance is believed to be related to an elevated risk for breast cancer, prostate cancer and diabetes. So, for the sake of your health, don’t microwave in plastic or drink from a plastic drink bottle that’s been exposed to heat. This same substance is found in most food cans, because it helps keep the food from tasting like the can. It’s believed to be safe in food cans as long as you don’t heat up the can itself.
4. Microwave popcorn – The fumes from microwave popcorn have been shown to be toxic, because of the substance diacetyl, which gives the popcorn its buttery taste. Several cases of lung disease have been directly related to inhaling large amounts of diacetyl. Check your microwave popcorn labels carefully. Many companies have already removed the substance from their brand because of health concerns, but it is still in a few brands.
5. Your humidifier – A humidifier need not be dangerous if it’s cleaned properly, but many people fail to clean theirs as often as needed. Humidifiers that are not kept clean can harbor all sorts of harmful bacteria, such as legionella, which causes respiratory infections, and several types of mold. Your humidifier should be cleaned with bleach at least twice a week if you use it regularly.

We all want to live in a safe home, and it’s frightening that there are so many items we take for granted that might be harming us. Keep your eyes open for things in your home that might make it less safe for your family.

That is great advice. Thanks Mary.

Beste Gesundheit,

Werner

Mary Ward is a freelance writer and likes writing about medical education topics, such as how to research and choose among online X-ray tech schools, how to apply for online college grants, and more.

06-26.2 Marathon Training, Miami 2010: 13 Mile Long Run & The Hottest Thing Since Sliced Bread: “Bambou” Underwear!

So, OK! Let’s start today’s training update with another Gear Check. You thought that this was all serious business about training for the 2009 ING Miami Marathon? Not quite. This post however, has to do with marathon running. There are other important things to optimum performance, such as proper shoes, (covered here) clothing, gadgets, music, etc. I usually don’t “wash my laundry in public” but this stuff I gotta share. Today’s Gear Check is absolutely awesome, and if you are an inspiring runner, or even a couch surfing hipster, you might want to check today’s Gear Check on proper running attire: bamboo underwear.

05-26.2 Training Miami 2010: 5 miles running against wind gusts of up to 60 mph & today’s Antioxidant: Vitamin E

Yesterday’s 5 mile run was nuts. On the way back I was battling unbelievable wind gusts. Come to find out, there was a High Wind Advisory in effect for most of West Michigan! I figure that  carving my way through the wind was a great workout that will help me prepare to run 26.2 miles. After the stats please find info on the fat soluble antioxidant Vitamin E.

04-26.2 Training Miami 2010: 9 Miles Going Up And Down Hills. Plus This Run’s Nutrition Topic: Antioxidant Vitamin C

Sunday's run was absolutely awesome. It took me up Fruitport Road with it’s many hills. The temp was just right, with very little wind. Awesome conditioning workout. Here are the stats, followed by today’s Antioxidant: Vitamin C why you should make sure you get enough, good sources of Vitamin C and some precautions on Vitamin C.

003-26.2 Training Miami 2010: Very easy 4 miles & Nutrition and Exercise. Today we’ll start to explore Network Antioxidants...

Many of you might be familiar with the concept of the “Free Radical Theory” of aging. In short, free radicals are an unavoidable product of an organism that deals with aerobic respiration, such us humans. When oxygen is involved the very process of living and breathing creates free radicals. Free radicals can in turn, over time, do considerable damage to cells and cell membranes. Enter antioxidants. There is good scientific research out there that certain nutrients have the ability to quench free radicals and thus make them less dangerous to our cells. Individual cells are the building blocks for every tissue such as muscles and organs such as the heart. Running of course depends very heavily on aerobic respiration, and thus, the potential to increase free radical circulation. Over the next couple of “runs”...

002-26.2 Training Miami 2010: Today’s activity was a 5 mile easy run. I also got the first goody bag with gear delivered. Shoes...

Today's run was pretty uneventful. Stats are provided just below. But what got me excited more than the run, was the package our friendly UPS delivery person left this morning. In it, a brand new pair of running sneakers. My old once were pretty worn and it was time to purchase a new pair. But first things first:

Stats For 09'23'09

• 5 miles, Easy run
• Time: 44:50
• Target Pace: 09:07
• Actual Pace: 08:58
• Calories Burned: 831
• 15 min Post Pulse: 80 ppm

Gear Check

Tip: Try to keep track of how much mileage you put on your shoes. Especially if you qualify to run in the clydesdale category, such as myself. Even if the shoes don't look worn, after about 300-350 miles the material that is supposed to support your feet and allow for perfect strides will start to fall apart.

I have found my running sneakers by trial and error, and have now been running on the New Balance brand for quite some time now. This will be my ninth pair of New Balance sneakers. Out of all the different running shoes I tried over the years, the model I am using now works best for me. Another reason why I like this brand is that New Balance tries to provide manufacturing jobs right here in the US, putting Americans to work whenever possible. 

That is it for today.

Beste Gesundheit and Happy Trails...

Werner

New Balance 904 Product Details

• TS2® Transitional Support System helps create a smooth transition from heel strike to toe-off
• STABILITY WEB® delivers midfoot support and reduces the weight of the shoe
• N-Durance® rubber compound for maximum outsole durability
• Seamless Phantom Liner reduces the weight of the shoe plus enhances the comfort and fit
• Synthetic/Mesh upper provides lightweight comfort and support
• Dual Density Collar uses both a softer density foam against the foot for cushioning, and a firmer density foam for support
• Sure Lace™ secure shoe laces provide added midfoot support and keep the shoe snug around the foot
• 360° Reflectivity for added safety
• Abzorb® cushioning in both heel and forefoot for exceptional shock absorption
• LIGHTNING DRY® liner keeps your feet dry and comfortable as you train
• Blown Rubber Forefoot for lightweight cushioning
• Forefoot Flex Grooves allow extreme flexibility
• Removable full-length insert of Abzorb®cushioning provides added comfort
• ACTEVA™ ULTRALITE premium ultra-lightweight midsole provides optimal resistance to compression set - 32% lighter than standard foam
• Color:  Black with Yellow & Silver
• Shoe Weight:  280 grams (9.9 oz)
• Shoe Last: PL-1

• 

  

Monday 092109: 12 miles

I guess there is nothing better than starting a training program with a small success. Today I had 12 mile run scheduled. In previous weeks I approached a long run like this with a pretty unhealthy amount of fear, or distance-phobia, if you will. I don't know how many times I ran 12 miles before, but lately it seems that 12 miles put too much strain on body and mind.

Not today however, I was surprised how well the run was going, until about 3/4 mile before the end, when I ran out of steam. All in all, awesome first run. Here are the stats:

• Distance: 12 miles
• Time: 1:57:44 (what you expect, world class times???)
• Pace: Target 9:31
• Pace: Actual 9:49
• Running Goal: Long run
• 15 minute post workout pulse: 84 (more on why this is important later)
• Weight: pre-run 234.4
• Weigth: post-run 227.4
• Fluid loss: 7lbs ( I'll get into more detail in separate posts why this is important
• Pre-Workout Nutrition: 56.7 g carbohydrate drink. I'll explain the nitty-gritty details in separate posts why workout nutrition is so important. But for all you low carb diet types, in endurance sports, the body's optimum fuel substrate is carbohydrate. It takes a lot more energy, and a lot longer to convert usable fuel from amino acids. i.e. protein
• Supplementation During Run: 3x16g carbs (more on this later)
• Post-Workout Nutrition: 113.4 g carbohydrate drink to help replenish muscle glycogen.

Next run: Wednesday 9'23'09. Easy run of 5 miles. Kudos to all you race car drivers who moved over to the other lane (when possible), just enough to make more room, while I was running on country roads today. Greatly appreciated!

Beste Gesundheit,

Werner

Ps. I also ordered a bunch of new gear I'll be testing while training for the marathon... Stay tuned.

ING Miami Marathon 2010 Training Has Begun

Hopefully this time I will be able to follow through on the training program. It seems though that fall, even though it keeps me pretty busy, is the best time to train for an event like this. 

The 2010 Miami ING Miami Marathon® is slated to start bright and early at 6:15 am on Sunday, January 31, 2010.

The plan for these updates is twofold. 

1. I would like to see if "going public" with my intent will finally push me through some rough spots in my training thus help me at least get well prepared to the starting line. 

2. I will attempt to keep a log of all training runs right here in the Marathon Nutrition/ Training category. Check back often as I will share important developments in sports nutrition ( I am almost done with my MS in Human Nutrition), more importantly, I will attempt a practical application of sports nutrition to make it a rewarding, safe and injury free undertaking. Of course to find out by trial and error what works and what doesn't, at least for me.

In a couple of days I will have a link to the 19 week running schedule to share for fellow runners preparing for a similar race or even the Miami Marathon. Posts will be short with as much relevant data as possible and of course some feely-touchy sports psychology.

Comments and questions from readers are encouraged and greatly appreciated. I will try to reply to as many comments as possible.

Beste Gesundheit

Werner

Factors influencing the restoration of fluid and electrolyte balance after exercises in the heat

Purpose: The creators of this study tried to find the best way to rehydrate after strenuous exercise in the heat. All the experiments were performed under controlled conditions in a laboratory in which researchers experimented with different rehydration techniques.
Because potassium is thought of to help rehydration after exercise because potassium is a major component of cytosol and ingestion of potassium after exercise might help retain water in intracellular space, researchers set up an experiment to find out if that indeed was the case.