Doc’s Talk 11-25-2012

Dr. Scaff talked about the Turkey Trot, Game Plans, the Carbo-Loading Party, and Tapering.

Turkey Trot
Thursday, 11/22/12, we had the best Turkey Trot ever.  The Turkey Trot may be the only marathon training event of its kind in the United States (we are checking on that).  Anybody that finished within 2 or 3 minutes of their predicted time did well, because that is only a variation of 5 – 10 seconds per mile.  If you can stick with that kind of pace throughout the race you are going to do well.  If, however, you came in way ahead of your predicted time you should think, “Did I get too excited, am I too well trained, or did I make a big mistake?”

Game Plan
We are tapering now, except for the people out doing the 20-mile runs still, and that is ok too, because if they do well we will congratulate them. 

Dr. Scaff noted that the marathon is all game plan.  He did most of his marathons at about a 3:30 pace, 8 minute mile; that was his game plan and he stuck to it, nobody could make him go faster or slower, and if some heavy old man or some older woman passed him, he applauded them.  They had written their game plan better than his, and that is the way to look at it when we are out there.  The marathon is an individual, personal goal that we set, and, if you see somebody you have wanted to beat all a long, you pick it up and duke it out, fine, that’s the spirit of competition, but that’s really all that it is.

Tapering.
You are tapering now, Please!  You’ve done Everything!  It’s in the bank, the genie is waiting to get out of the bottle.  Just try and keep it in there for 2 more weeks.  You have picked all your clothes, got your shoes, you have run in your socks, and everything is there!  It should all be just as familiar to you as your training schedule.  Dr. Scaff has seen people where the sole of their shoe falls off the Friday before the race because it is their favorite pair of shoes.  Then they’re starting with something new and you don’t want that to happen.

In tapering, basically you cut back 25% per week for 3 weeks.  So the last week most of you will only be doing about 10 miles, which takes us into next week, which is the last Sunday that the Marathon Clinic will meet before the Honolulu Marathon, and Dr. Scaff will give his 15 – 20 minute talk.  That is an important talk.  Some people have told him it is absolutely invaluable.  If you find it a waste of time, go do your own thing; it is a matter of what is in it for you.

You can find the tapering schedule on page 55 of Your First Marathon – The Last Word In Long Distance Running, by Jack H. Scaff Jr., M.D., F.A.C.S.M., available for purchase at the Honolulu Marathon Clinic on Sundays and online at: http://yourfirstmarathon.net/buy-online-today/.

Carbo-Loading Party
Next Sunday Dr. Scaff will bring the invitations for the Carbo-loading party. The Friday night before the Honolulu Marathon (12/07/2012), Dr. Scaff and his wife Donna will host a Carbo-loading party with great live entertainment and you are all invited along with your significant other, friends from out of town, and while this is an adults-only function, any kid who is running the marathon is an adult as far as running goes, so they are invited too.

The Carbo-Loading party starts at 5:30 p.m. and generally ends at 8:30 p.m. because the Friday before the Marathon is the most important night to get your sleep.  You can be a little bit more liberal because Saturday you should be able to sleep in a couple hours to get your 8 – 10 hours of sleep, or whatever it is you normally get.

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 are some recent postings:

November 22, 2012
Meals high in fat have been shown to reduce the normal capacity of blood vessels to dilate (expand in diameter) following the meal. This has the potential to increase the risk of a heart attack or stroke. Consuming sources of antioxidant nutrients like vitamins C and E along with a high fat meal helps to normalize blood vessel dilation.

Consumer Link
Vitamins May Counter Effects of High Fat on Blood Vessels

Research Link
JAMA. 1997 Nov 26;278(20):1682-6.
 

November 19, 2012
Comparisons of the three main sources of calories (carbohydrate, fat, and protein), indicate that protein has the greatest satiety value. A recent study found that eating most of the day’s high carbohydrate foods in the evening helped to reduce hunger and promote weight loss more that eating carbs spread throughout the day.

Consumer Link
Limiting Carbs to Dinner-Time Increases Satiety, Reduces Risk for Diabetes and Cardiovascular Disease, Research Finds

Research Link
Obesity (Silver Spring). 2011 Oct;19(10):2006-14.