Doc’s Talk 11-13-2011

Dr. Scaff did a short talk today on his recommendations regarding the longest run you should do before the Marathon, the Turkey Trot, tapering, the Carbo Loading Party, and upcoming Doc’s Talks.

The Longest Run
Some people are planning to do an 18 or 20 mile run today, which Dr. Scaff does not say is necessarily a bad idea unless this is your first marathon.

In doing a run longer than 16 miles, the chance of injury is much higher than the chance of improving your time in the marathon.  If you think the four additional miles you press out of a 20-mile run will make a significant difference in your marathon performance, it won’t.  But an injury incurred now very likely will make a significant difference in your performance (for the worse).  

Turkey Trot
The Turkey Trot, the best training event you’ll have this year, is right around the corner (Thursday, Nov. 24, 2011, Thanksgiving Day).

Tapering Begins
Next week the Honolulu Marathon Clinic will begin tapering.  For the next 3 weeks we’ll be doing shorter runs in preparation for the Honolulu Marathon.  Does tapering help you in your marathon performance?  Next week Dr. Scaff will talk about the data on tapering.

Carbo Loading Party
Dr. Scaff will be hosting a carbo loading party at his house the Friday before the Marathon (December 09, 2011).  Dr. Scaff will bring flyers for the event to the Marathon Clinic in the weeks to come.

Coming Attractions (Doc Talks)
The Sunday just before the Marathon (December 04, 2011) Dr. Scaff will go through a countdown of what you should do before the marathon.  The Sunday after the Honolulu Marathon, Dr. Scaff will give a talk on what to do for your next marathon.


Nutrition
For some good reading on nutrition, Dr. Scaff recommends everyone check out the daily postings on Dr. Alan Titchenal’s “Got Nutrients?” web site: http://gotnutrients.net/tips.cfm

Here is a recent posting:

November 10, 2011
Weight loss has been shown to adversely affect bone health. Results from a recent study indicate that consuming a diet higher in protein primarily from dairy foods and participating in daily aerobic and resistance exercise positively affected bone health indicators.

Consumer Link
Dairy Foods May Improve Bone Health During Diet and Exercise in Overweight Premenopausal Women

Research Link
Journal of Clinical Endocrinology & Metabolism, 2011; DOI: 10.1210/jc.2011-2165