Doc’s Talk 11-27-2011

Dr. Scaff spoke about Tapering, the Turkey Trot, the Carbo-Loading Party, and next week:  The Big Talk (everything you need to do before, during, and after the Honolulu Marathon)!

Tapering
Last Sunday we started talking about tapering.  The Wall Street Journal article that Dr. Scaff shared as part of that talk noted that as many as 15,000 runners who registered for the 2011 New York Marathon could not participate due to overtraining injuries.

Also occurring last Sunday, some people did a 24-mile run, …which is ok if you are an experienced runner, but it usually takes 2 – 6 weeks to recover from a run like that.

It is hard to get runners to taper, but start tapering!

This is week 2 of tapering. If you’ve been running 40 miles per week, this week you cut your running down to 24 miles.  In tapering week 3, you’ll cut it to 13 miles total for the entire week.

To illustrate the power of tapering, Dr. Scaff shared an article from Runner’s World, April 1990, in which Ken Martin did 7 weeks of tapering and finished second in the 1989 New York Marathon with a personal record time of 2 hours, 09 minutes, 38 seconds.

So for today, taper!

Turkey Trot
This week’s Turkey Trot was an important training run because the mistakes you make in the first 10 miles of the marathon will haunt you in the last 6.  If you can manage a negative split, it can help reduce your marathon finish time by as much as 4 percent.

Carbo-Loading Party
Next week Dr. Scaff will bring the Carbo-Loading Party invitations to the Marathon Clinic. The Carbo-Loading Party is not open to the public, but you are welcome to bring a friend.

The Big Talk!
Next Sunday, December 04, 2011, is the final talk before the Honolulu Marathon.  This talk will be 20 minutes long covering what to do from that talk until around noon of Marathon Sunday.

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:  http://gotnutrients.net/tips.cfm

November 26, 2011
A new review of over 140 studies on alcohol consumption confirms that heavy drinking (more than 3 or 4 drinks a day) is associated with an increased risk of dementia. However, light to moderate drinking seems to reduce the risk of dementia and cognitive impairment in older people.

Consumer Link
Drink Wine To Beat Dementia Risk, But Find The Balance Study Reports

Research Link
Neuropsychiatr Dis Treat. 2011;7:465-84.