Marshall, buddy.
The crack pipe.
Put it down now.
Please.
Marshall, buddy.
The crack pipe.
Put it down now.
Please.
I only read the first one, but speaking as a MD runner who spent 15 years getting all the usual injuries and as an ex-professional sports massage therapist: the content wasn't bad at all.
Marshall: as a personal development exercise, take a little writing course. Think about, and state,...
- what is the purpose of this post?
- who is the intended audience?
- how can I get it across in 200 words or less? If not, post it as a web page and send letsrun a link to it....
ex masseur wrote:
I only read the first one, but speaking as a MD runner who spent 15 years getting all the usual injuries and as an ex-professional sports massage therapist: the content wasn't bad at all.
Marshall: as a personal development exercise, take a little writing course. Think about, and state,...
- what is the purpose of this post?
- who is the intended audience?
- how can I get it across in 200 words or less? If not, post it as a web page and send letsrun a link to it....
+1, a lot of the injury stuff makes sense (and similar cures have worked for me). But Marshall, buddy, you don't have to repeat 90% of each post every time. You can cut out that after the first time.
wow. Stop.
Also is this really saying that it's possible to "self-heal" an ACL and/or meniscus tear? Sure, if you never want to move in any direction other than forward ever again. Go for it. This is a load of crap.
If this is the real Marshall Burt posting here, I have a question about something on your site. In the History section, it mentions your running history at George Mason University. It says: "Ran cross-country and track in Fall 1981, Winter/Spring 1982, and Fall 83. Ran very few meets during these time periods. Set many personal bests during track and road training sessions with the team, but ran very few races. Highest estimated fitness/ability level for 800m ~1:58, 1500m ~4:00, 3000m ~8:40, 5000m~ 14:50, 10,000m ~30:30."
I'm wondering where those numbers came from? Did you actually race any of those, or are you just pulling those times out of thin air? Or did you run those distances but just in training runs?
Chris Solinsky never got surgery for his PCL tear a year and a half ago. He probably can't do the steeple, but flat land running, no problem.
confused about something wrote:
If this is the real Marshall Burt posting here, I have a question about something on your site. In the History section, it mentions your running history at George Mason University. It says: "Ran cross-country and track in Fall 1981, Winter/Spring 1982, and Fall 83. Ran very few meets during these time periods. Set many personal bests during track and road training sessions with the team, but ran very few races. Highest estimated fitness/ability level for 800m ~1:58, 1500m ~4:00, 3000m ~8:40, 5000m~ 14:50, 10,000m ~30:30."
I'm wondering where those numbers came from? Did you actually race any of those, or are you just pulling those times out of thin air? Or did you run those distances but just in training runs?
How about it, Marshall? What's the answer to this?
"DO NOT QUESTION THE GREAT AND POWERFUL BURT!"
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Recovery, Restoration, Adaptation
Additional things runners can do to improve their level of "Trainability", can be accomplished by addressing the mechanisms of human body.....recovery, restoration, and adaptation.....to the training that is done.
Following a workout, the recovery, restoration, and adaptation processes begin.
The Recovery process consists of the immune system's response to tissue (ie. nerve, muscle, tendon) damage.
Restoration consists of the restoration of muscle glycogen levels.
Adaptation consists of the gene transcription and translation processes.
Major Post-Workout Objectives -----
- Increase removal rate of products of nerve/muscle/tendon damage
- Decrease brain activity, and decrease motor nerve impulses to muscles, and facilitate immune system function
- Increase oxygen delivery to nerves/muscles via increased blood flow [without muscular activity, movement, exercise, etc.]
- Increase nerve/muscle repair functions via increased nerve/muscle energy [ATP] production for these functions [without muscular activity, movement, exercise, etc.]
- Increase nutrient delivery (amino acids, glucose) via increased
blood flow [without muscular activity, movement, exercise, etc.]
“Recovery”…..Restoration, Adaptation -----
Brain and Immune cell function is the major mechanism of workout recovery. Anything that enhances brain and/or immune cell function will improve the extent and rate of workout recovery. Anything that impairs brain and/or immune cell function will decrease the extent and rate of recovery.
The immune response serves three purposes;
(1) promotes clearance of damaged tissue;
(2) eliminates bacteria produced by damaged tissue;
(3) prepares the tissue for repair and regeneration.
Immune Cells Effect On Recovery -----
The process of workout recovery involves the invasion of damaged tissue by immune cells called neutrophils. Neutrophils come in and remove debri and kill bacteria generated by the damaged tissue (ie. muscle). Other immune cells called macrophages, come in and gobble-up the neutrophils.
Macrophages also work within the nervous system to clean up damage to the covering of nerve fibers (myelin sheaths) which is a major factor in nerve regeneration. Non-Steroidal Anti-Inflammatory Drugs (NSAID's) should be avoided since they have a negative impact on macrophage function.
Activation of Neutrophils & Macrophages -----
Damage to the membrane of muscle fibers activates a substance (membrane attack complex) on the membrane which attracts immune cells to the area.
Neutrophils must consume necrotic (damaged) tissue before the process of repair and regeneration can continue. Neutrophils are activated within the first 30 minutes following the workout. These and other immune cells release substances called cytokines that they use to communicate. The cytokine called Interlukin-1B activates macrophages.
Metallo-protein-ase is an enzyme contributing to the degradation of the matrix of damaged tissue (such as muscle fiber membranes) as part of the process of tissue repair following a workout. Immune cells regulate the function of this enzyme, and thus the process of post-workout tissue repair. The enzyme activity and tissue repair is reduced in runners who have reduced immune function due to psychological stress or over-training.
Vitamin C is most concentrated in immune cells (ie. neutrophils), more than any other tissue in the body. When responding to significant stressors, neutrophil utilization of vitamin C increases enormously. Vitamin C is an antioxidant. Failure to increase intake to meet these demands results in destruction of the cells by free radicals (oxidative damage). Destruction of the cells leads to slower recovery time and impaired adaptations to training.
Other Immune Cell Effects On Recovery -----
Following the process of cleaning up debri in the area, these immune cells also release cytokines that stimulate the formation of new blood vessels (angio-genesis) since restoring/bringing blood flow to the area is important for repair of the damaged tissue. The immune cells also release Growth Hormone, Insulin-Like Growth Factor-1, and other growth factors and cytokines that affect gene transcription to stimulate repair of muscle/tendon tissue. Tendons and cartilage are comprised of protein called collagen, produced by cells called Fibroblasts.
Fibroblast Growth Factor (FGF) stimulates fibroblast cells to produce collagen. The immune cells affect production of Fibroblast Growth Factor (FGF). They can release a cytokine called Interlukin-4 which enhances FGF production. Over-training suppresses immune function, which will have negative effects on everything mentioned here. The use of Non-Steroidal Anti-Inflamatory Drugs (NSAID's), and steroids such as nandralone and stanozolol (popularly used to improve recovery) should be avoided since they will suppress immune function, thereby negatively affecting the recovery process.
Neurotrophins Effect On Recovery -----
Neuro-trophins are substances produced in the central and peripheral nervous system. In relation to the recovery process, neurotrophins control the function of macrophages and act as growth factors and stimulators of the production of anti-oxidants in nerve fibers. Neurotrophins are also produced by muscle as a signal that induces growth, proliferation, and enlargement of the nerve fibers and nerve cells (neurons) connecting with the muscle. There are several neurotrophins; Nerve Growth Factor (NGF), Brain Derived Neurotrophic Factor (BNDF), Neurotrophin 3, Neurotrophin 4/5, and Neurotrophin 6.
Cortisol & Workout Recovery -----
Tissues such as muscle, nerve, and immune cells have receptors for the stress hormone cortisol. Excessive training as well as psychological stress can elevate cortisol levels, which has negative impact on tissue building functions and enhances tissue degenerative processes.
Glucose levels in the blood serve as a feedback triggering mechanism in the brain where cortisol levels are controlled. Large drops in blood glucose levels during workouts triggers an increased release of cortisol. Thus taking steps to maintain blood glucose levels during the workout can decrease the rise in cortisol induced by the workout, leading to better post workout immune function and recovery processes.
Corticosteroid Binding Globulin (CBG) -----
Cortisol circulates in the blood either as free cortisol, or cortisol bound to a protein called Cortico-steroid Binding Globulin (CBG). CBG controls access of cortisol to various tissues, since only non-CBG bound cortisol can move into cells and bind to cortisol receptors. CBG is decreased during chronic psychological stress and workouts, thus CBG, rather than solely elevated cortisol levels, can be a mechanism of decreased immune system function and workout recovery in stressed and/or over-trained athletes. It is highly likely that so-called "performance enhancing drugs" such as anabolic steroids do little more than temporarily decrease the effects that cortisol has in over-training induced decreases in training adaptations.
The....."I recover slower than I used to".....statements that aging runners often make is more likely due to their declining immune function, dependent more on their chronic over-training and/or psychological stress, independent of their age and/or aging.
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Effects Of Stress On Recovery
Psychological stress (exams, job, relationships) generally gets manifested in the body in the form of elevated stress hormone (cortisol) levels, reduced neurotrophin level, as well as elevated adrenaline (epinephrine). Immune cells have receptors along their membranes for cortisol, as well as for adrenalin and other stimulants. Chronic stimulation by these substances due to excessive training, psychological stress, or long term consumption of stimulants (ie. caffeine) have inhibitory actions on the immune system, causing a decrease in the number and functional capacity of immune cells. Stress also decreases the release of neurotrophins, which can impair macrophage function. Cortisol down-regulates receptors in the brain for the neurotransmitter called serotonin, which results in significant effects on mood and behavior (ie. depression, irritability). Autogenic relaxation and meditation have positive, short term cortisol reducing effects. Autogenics used following a workout reduces cortisol levels leading to favorable effects on adaptations to training.
Auto-genic Relaxation -----
Auto-genics affects the runner directly through the brain, the principal regulator of all body systems. The brain can put into practice the verbal instructions and imagined feelings oriented toward the operation of internal organ systems, such as blood flow, heart rate, nervous system relaxation, etc..
Purpose.....increase nerve/muscle blood flow, oxygenation, and reduction of Brain & peripheral nervous system activity in order to promote recovery of nerve/muscle functions, and to facilitate immune system functions related to recovery and adaptation to training.
Duration.....5 - 10 minutes.
Autogenic Relaxation: Stage 1 ---
Oxygenation........lie down on back place one hand on stomach feel stomach rise during inhalation prior to rise of chest
Autogenic Relaxation: Stage 2 ---
Brain Activity Reduction.....close eyes let go of cognitions related to daily activities, etc. repeat affirmations several times I am calming down I am resting every cell in my body is resting I'm feeling better and better my forehead feels cool and relaxed
Autogenic Relaxation: Stage 3 ---
Peripheral Nervous System Activity Reduction & Blood Flow Increase.....create warmth and heaviness in limbs and torso by repeating and feeling the following affirmations....."my hands and arms are becoming warmer and heavier"....."my feet and legs are becoming warmer and heavier"....."I feel calm and relaxed my stomach and chest are feeling warmer and warmer"....."I feel more and more relaxed."
Napping -----
Purpose.....reduce total daily stress on brain, immune system, and other body systems by providing "Down-time", to split up the awake time during the day. Duration.....15 - 30 minutes.....Precede napping w/autogenic relaxation.
Jacuzzi/Hot Whirlpool/Hot Bath -----
Purpose.....increase nerve/muscle blood flow and oxygenation which increases nerve/muscle energy [ATP] production for cellular functions related to recovery and adaptations to training. Take shower prior to initial sauna entry, to clear pores where sweat will be moving to skin surface.
Duration.....10 - 15 minutes......Temperature.....37-40 C (98-105 F).
Sauna -----
Purpose.....increase nerve/muscIe blood flow and oxygenation which increases nerve/muscle energy [ATP] production for cellular functions related to recovery and adaptations to training. Take shower prior to initial sauna entry, to clear pores where sweat will be moving to skin surface.
Duration.....10 - 15 minutes......Temperature.....70-90 C (160-190 F).....Humidity.....15%. Follow-up by taking in fluids. Limit sauna sessions to no more than 1-2 sessions per 7-10 days. Avoid sauna sessions within 3 days of major competition.
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Effects Of Massage On Recovery
The mechanisms of workout recovery can be powerfully addressed through massage.
The brain and nervous system is "hooked-up" directly to the skin and to muscle, and as one sees in research on infants, touch and stroking has powerful, positive effects on brain function, and immune function. The brain directly affects the immune system by way of the release of chemicals [increase in neuro-trophins, decrease in cortisol] that communicate with immune cells, and contribute to cell regeneration processes. The mechanisms of rehab from injury can also be partially addressed through massage.
Stroking/squeezing massage works through nerve and brain, to improve immune function (and/or prevent a decline). Post-workout relaxation causes a decrease in the stress hormone, cortisol. Cortisol can down-regulate immune cell number and activity. It can also compete with testosterone for muscle binding sites and negatively affect muscle protein synthesis necessary for adaptations to training.
Stroking/squeezing massage also works through nerve and brain to increase neuro-trophin levels affecting recovery and "Adaptations To Training" within the central and peripheral [arms & legs] nervous systems.
Massage that causes pain is likely to increase cortisol levels. Thus deep massage to remove "knots" or scar tissue from muscle should never be used.....as a method of "relaxation" induced workout recovery.
Stroking/squeezing massage can affect injury rehab as well. Most soft tissue (tendonitis, muscle pulls) injuries consists of micro- tears in tendon or muscle. Tendon is comprised of a protein called collagen. Collagen is produced by cells called fibroblasts. When collagen production by fibroblast cells to repair injured tissue is enhanced, rehab is enhanced. Massage can stimulate tissue healing by creating direct physical pressure on fibroblast cells. The more pressure applied (ie. deep massage), the greater the production of fibroblast cells.
Many massage therapists, athletic trainers, physical therapists, often go too far with deep massage. Deep massage that causes large amounts of pain and discomfort is likely to result in increased production the stress hormone called cortisol. This hormone may have little effect on fibroblast cell production, but will decrease their activity, decreasing collagen (new tissue) production and have weakening effects on collagen fibers similar to cortisone shots, and non-steroidal anti-inflammatory drugs [NSAID's].
Things that are well known to increase fibroblast cell production of collagen to heal tendon tissue;
-- exposure of the injured tissue to pressure massage, thus stimulating fibroblasts
-- exposure to mechanical loads (ie. high weight strength training)
-- exposure to mechanical stimuli by sound waves (ie. ultra-sound treatment by a physical therapist) within the first 3 days of injury.
-- exposure to electrical stimuli by small electrical currents (ie. electric-stim treatment by a physical therapist.
-- exposure to magnetic fields produced by magnets
Thus deep massage that causes the runner to cringe in pain, or brings the patient to tears on the massage table, should never be used. The objective should be put the runner's body in a state where it can heal......itself.........rather than for the person giving the massage to work on the premise that he/she is going to......"dig in there and get this knot out"..........!
Full tissue repair cannot occur in a timely manner with rest alone. Massage (ie. on Achilles tendon, hamstring, knee, quadricep, etc.) and stretching is an insufficient stimulus to get fibroblasts to produce enough collagen to withstand training loads. One must train the tissue to endure the training loads placed on it...and massage or ultra-sound, by themselves, is not sufficient to accomplish this task. To induce healing, there must be a frequently applied, direct signal (via strength training) that turns on and/or increases fibroblast. Low volume (low number reps and sets), high intensity work is the most potent stimulus.
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Magnesium is a major player in brain and nervous system restoration and adaptation processes. Epsom salt is magnesium sulfate, which can be absorbed into the body via the skin.......
reprinted from an email sent by former Santa Monica track club (of Carl Lewis fame) member "Drew" [a registered forum member]
Epsom Salt Baths for Recovery
by Christian Thibaudeau
Epsom salt is also known as magnesium sulphate. This restorative techniqueconsists of bathing for 10 to 20 minutes in a warm/hot bath to which 200-400 grams of Epsom salt is added. This is a very simple and effective way to
relax your muscles and decrease inflammation. It's also a good way to increase blood magnesium levels and prevent bloating due to excessive water retention.
A recent study conducted at the University of Birmingham found that bathing in a warm Epsom salt bath can significantly increase mean blood magnesium levels (the average improvement consisting of attaining 140,98 ppm/ml from an initial value of 104.68ppm/ml in a seven days period). This is because magnesium can be absorbed by the skin. We know that magnesium is a very important mineral for athletes, and one that we're often deficient in. Among
other things, it helps with muscle relaxation and Testosterone production.
Epsom salt baths increase perspiration, helping to get rid of toxins and impurities. Magnesium sulphate also stimulates vasodilatation, facilitating blood flow to the muscles and helping reduce inflammation. As a result,
these baths can greatly increase the rate of recovery after a hard training session and, as a bonus, they reduce muscle and joint pains associated with an excessive inflammatory response.
The Birmingham study found that up to 600 grams of Epsom salt diluted in a normal size bath can be used effectively and without risk. However, they found that levels of 300 to 400 grams are sufficient. This technique should be used two to three times per week for 10 to 20 minutes after particularly grueling workouts.
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Over-training..........Stay Anabolic
As with any training program, its helpful if one's body can stay in an anabolic state such that it can adapt to one's training, thus moving forward in fitness, leading to increases in performance level.
In human physiology, the term “over-training” does -not- always refer to "injury", but rather the physiological state where your anabolic system is suppressed to some significant degree and thus your ability to adapt to your training and move forward in fitness level and performance level is suppressed.
The training program must be designed in a way that allows the runner's body to stay in an anabolic state over time.
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"Exercise bouts that maximize anabolic hormonal response and/or minimize the catabolic hormonal response promote greater long-term adaptations....."
"Similarly, exercise bouts that limit the anabolic hormonal response and/or exacerbate the catabolic hormonal response suppress adaptations......"
D.A.Judelson, et al
Effect of hydration state on resistance exercise-induced endocrine markers of anabolism, catabolism, and metabolism
Journal Of Applied Physiology.....Volume 105 #3....September 2008....page 815 - 824
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Bill the Pill wrote:
confused about something wrote:If this is the real Marshall Burt posting here, I have a question about something on your site. In the History section, it mentions your running history at George Mason University. It says: "Ran cross-country and track in Fall 1981, Winter/Spring 1982, and Fall 83. Ran very few meets during these time periods. Set many personal bests during track and road training sessions with the team, but ran very few races. Highest estimated fitness/ability level for 800m ~1:58, 1500m ~4:00, 3000m ~8:40, 5000m~ 14:50, 10,000m ~30:30."
I'm wondering where those numbers came from? Did you actually race any of those, or are you just pulling those times out of thin air? Or did you run those distances but just in training runs?
How about it, Marshall? What's the answer to this?
If this is the real Marshall, people aren't interested in you copy-and-pasting your plagiarized psycho-ramblings. I'm still interested, however, in how you ascertained those supposed college PRs you put in your website. Did you actually legitimately run any of those distances (either in practice or racing), or did you just pull them out of thin air?
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do not immobilize a ruptured Achillies tendon........
".....in healing tendons the effect of mechanical loading, or its absence, is dramatic."
"Many studies show that tendons adapt to mechanical loading.....the healing of injured tendons comprises rapid proliferation and remodeling, and here the effects of mechanical loading is dramatic. Numerous animal studies show that immobilization of a healing tendon compromises the healing process."
"Patients with Achillies tendon injuries often have the injured limb immobilized for several weeks. Because animal data suggest that this impairs healing so much, it is important to develop clinical loading regimes during healing."
".....patients might be allowed early short loading episodes following for example, an Achillies tendon rupture, for a better outcome
T. Andersson, et al
Tissue Memory In Healing Tendons:Short Loading Episodes Stimulate Healing
Journal Of Applied Physiology......Volume 107 #2.....August 2009......page 417
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surgery --vs-- no surgery for ruptured Achillies tendon........
"The purpose of this study was to compare the results of operative and non-operative treatment of closed achilles tendon rupture."
"All patients were followed up with clinical evaluation at 3, 6, 12, and 24 months."
"18 patients had been operated on and 19 had been treated conservatively."
"In the operated group, 13 returned to previous athletic activity.."
"In the non-operated group, nine athletes returned to their level.."
"We conclude that operative treatment of Achilles tendon rupture is preferable, although non-operative treatment is an acceptable alternative method."
M.Kaseta, et al
Comparison Of Surgical And No Surgical Treatment of Achilles Tendon Ruptures In Athletes
Journal of Sport Sciences...Volume 18 #7..July 2000
----
"Our patients in the non-operative group have now reached a minimum of 60 months after the rupture. There have been no additional re-ruptures."
"..during our continuing experience with non-operative treatment of achilles tendon ruptures with now more than 50 additional patients, we observed only one additional patient with re-rupture."
"a sutured tendon..because the biological healing process is not faster than in a non-operatively approximated tendon."
M.Weber
American Journal Of Sports Medicine...Volume 32 #7..Oct/Nov. 2004..page 1777
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Repairing Degenerated Joints
One of the emerging theories as to a possible or likely mechanism of joint tissue degeneration has to do with a lack of blood flow. It suggests that Inflammation of tissue and/or the blood vessels that serve it, eventually lead to tissue degeneration. The immune response is perhaps an artifact of the degenerating tissue, rather than the cause of it.
Further, the theory suggests that nutrients such as glucosamine and chondroitin have joint tissue building effects, but cannot be delivered in sufficient amounts due to the inflammation of the tissue and/or the blood vessels.
Reversing the blood flow issue is believed to resolve the nutrient delivery problem, thus stopping and perhaps reversing the tissue degeneration process. Thus the product is purported to aide in the function of glucosamine and chondrotin supplements. Hyluronic Acid is converted to glucosamine, and since some therapies involve providing it to the joint, this treatment may also be enhanced by resolving the blood flow issue.
Along these lines, companies have produced a nutriceuticals that contain nutrients called "shea triterpenes" from botanicals that purportedly reduce inflammation.
In short, the theory is that if you resolve the vascular problem, you stop and/or reverse the tissue degeneration problem. Perhaps something to explore. We know that people with autoimmune issues tend to have low Vitamin D3 levels, and that correcting that situation seems to reduce their autoimmune problems to some degree. Maybe in the near future there will be some exploration of combining these types of naturo-pathic treatments along with adult stem cells, in a manner that truly reverses tissue degenerative problems.
Total knee replacement and total hip replacement by way of endogenous means.
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The study below shows that ribose supplementation improves the proliferation of a group of immune system cells, as well as improves their functioning ability.
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"Ribose, a critical building block for nucleotides, plays an important role in.......transcription, translation....".
"....we hypothesized that when cells are required to proliferate or differentiate, as in an immune response, the requirement for D-ribose may be greater than what could be supplied by the synthetic pathway."
"We hypothesized that providing an exogenous source of D-ribose during cell differentiation will enhance the process of differentiation."
"The expression of a cell surface marker representing maturity (CD11b) significantly increased and a cell surface marker indicative of immaturity (CD117) significantly decreased."
"Functionally, the cells had a greater oxidative burst function dependent on time and dose. The mechanism by which ribose enhances HL-60 cell differentiation is not known; however, as adenosine triphosphate levels did not change, adenosine triphosphate is not thought to be involved."
"We conclude that in this cell culture model, ribose supplementation enhanced cellular differentiation and function. Thus, ribose might be conditionally essential during time of higher need as in an immune response."
M.Freeman, et. al
Ribose enhances retinoic acid-induced differentiation of HL-60 cells?
Nutrition Research.....Volume 28 #11.....page 775 - 782
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by Dr. Mehmet Oz [a.k.a "Dr. Oz"]
Ribose is a special sugar made in your body that doesn't come from food. Of all the things you can do to combat the effects of knee-dragging fatigue, taking daily a ribose supplement is the one that seems to really turbo-charge some people who have diseases with low energy associated with them. (The only side effect is that some people feel too much energy, if that's possible.) Ribose has also been shown to relieve fatigue, soreness, and stiffness after exercise, and some professional athletes have reported muscular benefits after taking ribose. However, the data are too weak to say it does or doesn't work well, since the studies just haven't been done.
And there is enough good research to recommend ribose for all of us. But if you want to give it a try, start with 500 milligrams three times a day for a week or so until you get used to the taste (or find a smoothie, coffee, or tea to put it in). Then go to 5 grams three times a day for three weeks to get a sense of the effect. Then you can scale back to 5 grams twice a day. By the way, since I know you're wondering: Each 5-gram scoop only contains 20 calories since ribose isn't metabolized as a sugar, so taking it won't increase your chances of becoming mistaken for a Sea World attraction. In fact, since it is a bit sweet, you might think of it as a sugar substitute.
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Nutrition Medicine to aid in reversing the state of physiological over-training.........
phosphatidylserine [supplement from soy]
"An excessive cortisol response to exercise-induced stress has been linked to a negative training state, which could lead to overreaching or overtraining.
"Chronic overtraining often creates a disturbance in the anabolic-catabolic balance, which may express itself in decreased performance, injury, depressed immunity and psychological depression."
"Previous research has indicated that phosphatidylserine supplementation has the potential to attenuate the serum cortisol response to acute exercise stress. Equivocal findings suggest that this effect might be dose dependent. This study aimed to examine the influence of short-term supplementation with a moderate dose of PS (600 mg per day) on plasma concentrations of cortisol, lactate, growth hormone and testosterone before, during, and following moderate intensity exercise in healthy males."
"10 healthy male subjects participated in the study. Each subject was assigned to ingest 600 mg PS or placebo per day for 10 days using a double-blind, placebo-controlled, crossover design."
"Mean peak cortisol concentrations and area under the curve were lower following phosphatidylserine when compared to placebo."
"The findings suggest that phosphatidylserine is an effective supplement for combating exercise-induced stress and preventing the physiological deterioration that can accompany too much exercise. phosphatidylserine supplementation promotes a desired hormonal status for athletes by blunting increases in cortisol levels.
Michael.Starks, et al
The effects of phosphatidylserine on endocrine response to moderate intensity exercise
Journal of the International Society of Sports Nutrition....Volume 5 #11....July 2008
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"Phosphatidylserine is a naturally occurring phospholipid nutrient that is most concentrated in organs with high metabolic activity, such as the brain, lungs, heart, liver, and skeletal muscle. Phosphatidylserine is located mainly in the internal layer of the cell membrane and has a variety of unique regulatory and structural functions. Phosphatidylserine modulates the activity of receptors, ion channels, enzymes and signaling molecules and is involved in governing membrane fluidity. Traditionally, Phosphatidylserine supplements were derived from bovine [cow] cortex; however, due to the potential transfer of infectious diseases, soy-derived Phosphatidylserine has been established as a safe alternative.
"Phosphatidylserine has been shown to improve a variety of brain functions that tend to decline with age. In recent studies, Phosphatidylserine has been shown to enhance mood in a cohort of young people during mental stress and to improve accuracy during tee-off by increasing the golfer's stress resistance."
Michael.Starks, et al
The effects of phosphatidylserine on endocrine response to moderate intensity exercise
Journal of the International Society of Sports Nutrition....Volume 5 #11....July 2008
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"Phosphatidylserine has been reported to attenuate serum cortisol and adreno-cortico-tropic hormone (ACTH) responses to staged cycling exercise. 800 mg Phosphatidylserine supplementation lowered cortisol response by 30%, whereas 400 mg showed no significant results compared to placebo. Also, 800 mg Phosphatidylserine has been reported to reduce the cortisol response to intensive resistance training by 20%. Phosphatidylserine had no effect on testosterone levels. These finding suggest that Phosphatidylserine partly counteracts the stress-induced activation of the hypothalamo-pituitary-adrenal axis."
Michael.Starks, et al
The effects of phosphatidylserine on endocrine response to moderate intensity exercise
Journal of the International Society of Sports Nutrition....Volume 5 #11....July 2008
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Over-training.........
The term "over-training" means different things to different people. In running, most people in the sport define it in such a way as to relate to a running injury.
That's the common way people think of it. However, the more common manner in which it manifests itself is in suppressing one's body from gaining fitness, thus suppressing improvements in performance level.
There are --2-- separate consequences of "Over-training"
1. The one where you incur a running injury
2. The one where your body enters into the physiological state where your anabolic system [a.k.a tissue building] is suppressed to some significant degree and thus your ability to acquire training adaptations and move forward in fitness level is suppressed. This can be referred to generally as "Physiological Over-training", or being in an "over-trained state".
Physiological over-training, or being in an "over-trained state" is something one can measure. It often comes in the form of cortisol [stress hormone} production, which suppresses anabolic [tissue building] hormones and other hormone production [ie. testosterone, estrogen, growth hormone, thyroid hormone, and overall adrenal gland function], and competes with anabolic hormones for binding sites on tissues such as muscle. It reduces protein production, such as muscle protein, blood proteins [ie. Red Blood Cells, Immune system cells, etc]. This is a state where even though you are -not- injured, and even though you are training fully, your fitness level does -not- move forward, and may even reverse.
Again, this is a measurable state. You can measure cortisol levels. You can measure red blood cell and EPO production ability. You can measure muscle protein synthesis. You can measure immune system activity. You can measure adrenal gland function. You can measure certain aspects of brain activity.
Regardless of what type of training program you believe in and follow [mileage oriented, or velocity oriented], its helpful if one's body can stay in an anabolic state such that it can adapt to one's training, thus moving forward in fitness, leading to increases in performance level.
Thats major challenge and the major objective when designing any training program.
If your body can't adapt, you can't move forward in fitness level. If your body can't move forward in fitness level, it can't move forward in performance level.
Much of sport is about moving forward in performance.
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When training at fast paces and reaching a state of physiological over-training, there are 2 primary conclusions that one can reach as to the cause of that situation;
1. training at too fast of a pace
2. having too high of a rate of progression either in getting to that fast pace or in increasing the duration of running at that fast pace
Many if not most American distance runners and coaches conclude that training at too fast of a pace is the accurate conclusion.
Hopefully at some point in our reasoning we will all be willing to consider that it is not the fast pace training itself, but the rate of progression to it or the rate of progression to longer duration running at that fast pace, that is the culprit in producing a state of physiological over-training.
And obviously, an aiding culprit can be the number of days rest between such workouts, also known as "the accumulation of fatigue".
There are consequences to whether or not one "gets it right" in thinking one's way through this subject matter. Of the 2 primary conclusions, coming to one may potentially improve your chances of reaching a certain level of performance in our sport. The other may potentially all but guarantee you never get there.
Whether your main event is the shot put or the marathon, we live in a velocity oriented sport.
If you hope to optimize your level of success in it either as a coach or athlete, at some point you'll have to design a program consisting of fast training. Your main challenge in doing so will be to design something that does -not- produce a state of physiological over-training.
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This is great stuff. Keep it up!
Hey guys I just want to let you know, if you want to be a great runner, be extremely careful, don't do high mileage. Lots of cross training. You don't want to get injured, that would be the end of the world. Just be very cautious you'll get very fast like that. When dannyK ran two 3:40 1500's in a row with 0 secs rest, I know he was being very careful not to get injured. Everyones a winner, just have fun.
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If you get an Achillies injury that is a problem for a year or so, surgery is likely unnecessary.
If you get surgery, it is important to get back into full weight bearing [ie. walking, and fast walking] as soon as possible, before you start running.
Being fully weight bearing is critical to stimulating both tendon and bone cells to produce new tissue to strength levels necessary to endure future training loads.
If instead, you spend months on an elliptical machine, aqua-jogging, cross-training [ie. non-weight bearing activity], there could be problems when you start jogging over ground, fully weight bearing.
If you come down with a calcaneal stress fracture, it should be no surprise, shouldn't be really shocking even if you've only run 5 miles a day, and are doing only up to 35 miles per week. It should not be kind of weird and frustrating.
Even if you're a 3:46 miler.
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