Doc’s Talk 11-20-2011

Dr. Scaff spoke about tapering, the Turkey Trot, the Carbo-Loading Party, and purchases of his new book: Your First Marathon – The Last Word In Long-Distance Running”.

Tapering

It seems nobody wants to hear about tapering, but it is vital for running a good marathon.
“Who Quits Before Race Day?
 Injury From Overtraining, Fear of Undertraining Can Lead to 15,000 No-Shows”

This headline from the first page of the Tuesday, November 1, 2011 edition of The Wall Street Journal Health & Wellness section (page D-1) says it all.

Overtraining is a huge problem. The drop-out rate due to injuries incurred from overtraining before any given race is over 20%.   

The article notes:  “Most urgent for those running any marathon is the need to taper.  Coaches generally recommend leaving three weeks to recover from the longest training run of 20 or more miles.  No runs should exceed 12 miles two weeks out from the race.  The week before should include only two or three runs of two to four miles.”

Dr. Scaff will share data on the importance of tapering in the next few weeks.

Turkey Trot
The Turkey Trot, the most important educational event of the year, is here (Thursday, Nov. 24, 2011, Thanksgiving Day)!  Remember:  The mistakes you make in the first 10 miles of the marathon will haunt you in the last 6.

Carbo-Loading Party
Dr. Scaff’s new book, Your First Marathon – The Last Word In Long-Distance Running, will be available for purchase at the carbo-loading party at his house the Friday before the Marathon (December 09, 2011).  These books make for great Christmas presents, and you can get Dr. Scaff to sign the books at the party.

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 from the “Got Nutrients?” web site:

November 20, 2011
High fat meals may put asthmatics at increased risk of an attack. A study with asthmatics found that a high calorie, high fat meal impaired lung function for four hours following the meal. This effect likely continued beyond four hours, but measurements were not made past four hours.

Consumer Link
High-Fat Meals a No-No for Asthma Patients, Researchers Find

Research Link
J Allergy Clin Immunol. 2011 May;127(5):1133-40.