Uphill interval training will benefit 5-km time-trial performance

 I'm a firm believer that both uphill and downhill training or repeats are beneficial to any running program whether you are a sprinter, middle distance runner, distance runner, or marathoner. Running on hills will give you confidence in your abilities, build strength and speed.

A recent publication (see link below) concluded, "runners can assume that any form of high-intensity uphill interval training will benefit 5-km time-trial performance." Based on the design of this study, I feel the authors have over stated their results. I believe to conclude that uphill interval training improves 5km times this study needed to include more test groups: 1)that did not do any intervals ( easy distance running),but continued to run, 2) one group that did not do uphill intervals, but did track intervals, 3) and one group that did no intervals, but threshold runs. For example if groups 1,2 and 3 did not show 5km time trial improvement over the same time period, then they could conclude uphill interval trianing is the best way to improve 5km time. If group 1 did not show improvement, but group 2&3 did, there published conclusion would be support and a comparison could be made between other training method. However, if group 1 showed improvement, there existing conclusions would not stand.

http://www.ncbi.nlm.nih.gov/pubmed/?term=Effects+of+Different+Uphill+Interval-Training+Programs+on+Running+Economy+and+Performance.

Iron Status and Hepcidin Response in Female Runners

 This study supports that female runners should have their iron levels checked and should consider diets rich in  iron that is readily absorbed and utilized by the body like heme iron found in red meats.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3589469/pdf/pone.0058090.pdf

BEX Runner

Based on the resultAustin, Texas) – It’s the first ever wearable, hand-held core cooling device that works before, during and even after exercise. The new BEX Runner from Cool Palms, LLC is a thin, light-weight cooling gel-pack that fits comfortably and effortlessly in the palm of the hand. The patent-pending BEX Runner is filled with a proprietary gel designed to stay cool for up to a full hour in use. This cooling helps lead to a longer workout, tolerance for a heavier workload, a shorter recovery time and an overall better exercise experience. - See more at: http://runningnetwork.com/RNW/index.php/features/15-features/1034-bex-runner-innovative-new-product-keeps-bodies-cool-during-exercise#sthash.4u7tJkPh.dpuf

Austin, Texas) – It’s the first ever wearable, hand-held core cooling device that works before, during and even after exercise. The new BEX Runner from Cool Palms, LLC is a thin, light-weight cooling gel-pack that fits comfortably and effortlessly in the palm of the hand. The patent-pending BEX Runner is filled with a proprietary gel designed to stay cool for up to a full hour in use. This cooling helps lead to a longer workout, tolerance for a heavier workload, a shorter recovery time and an overall better exercise experience. - See more at: http://runningnetwork.com/RNW/index.php/features/15-features/1034-bex-runner-innovative-new-product-keeps-bodies-cool-during-exercise#sthash.4u7tJkPh.dpuf

BEX Runner: Innovative New Product Keeps Bodies Cool During Exercise - See more at: http://runningnetwork.com/RNW/index.php/features/15-features/1034-bex-runner-innovative-new-product-keeps-bodies-cool-during-exercise#sthash.4u7tJkPh.dpuf

 Save your money! Based on the research article below, the BEX Runner, handheld cooling device, does not show any benefit when running under hot humid conditions.

Austin, Texas) – It’s the first ever wearable, hand-held core cooling device that works before, during and even after exercise. The new BEX Runner from Cool Palms, LLC is a thin, light-weight cooling gel-pack that fits comfortably and effortlessly in the palm of the hand. The patent-pending BEX Runner is filled with a proprietary gel designed to stay cool for up to a full hour in use. This cooling helps lead to a longer workout, tolerance for a heavier workload, a shorter recovery time and an overall better exercise experience. - See more at: http://runningnetwork.com/RNW/index.php/features/15-features/1034-bex-runner-innovative-new-product-keeps-bodies-cool-during-exercise#sthash.4u7tJkPh.dpuf

 

Int J Sports Med. 2013 Feb 26. [Epub ahead of print]

Palm Cooling Does not Improve Running Performance.

Scheadler CM, Saunders NW, Hanson NJ, Devor ST.

Source

The Ohio State University, Health and Exercise Science, Columbus, United States.

Abstract

The aim of this study was to test the efficacy of the BEX Runner palm cooling device during a combination of exercise and environmental heat stress. Twelve subjects completed two randomly ordered time-to-exhaustion runs at 75% VO2max, 30 °C, and 50% relative humidity with and without palm cooling. Time to exhaustion runs started once the warm-up had elicited a core temperature of 37.5 °C. Heart rate, Rating of Perceived Exertion, Feeling Scale, and core temperature were recorded at 2-min intervals during each run. Time to exhaustion was longer in control than treatment (46.7±31.1 vs. 41.3±26.3 min, respectively, p<0 .05="" 0.048="" 54.5="" a="" analysis="" and="" attenuate="" between="" bex="" conditions="" control="" cooling="" core="" device="" did="" difference="" different="" during="" eliminate="" even="" exercise="" exhaustion="" for="" hot="" however="" in="" included="" increase="" min-1="" min="" no="" not="" of="" or="" p="" palm="" rate-of-rise="" reduced.="" respectively="" rise="" run="" runner="" temperature.="" temperature="" the="" there="" time="" to="" total="" treatment="" trials="" use="" vs.="" warm-up="" was="" when="" with="">

Effects of red grapes on running

  Based on this recent article below it could be concluded that there is not a correlation between red grape consumption (would include red wine) and improvements in running performance. This does not mean don't eat red grapes. There are still many studies that support health benefits of red grapes.

 

IJSNEM Volume 23, Issue 1, February

Original Research


Grape Consumption's Effects on Fitness, Muscle Injury, Mood, and Perceived Health

2013, 23, 57 – 64 Compounds found in the skins of grapes, including catechins, quercetin, and resveratrol, have been added to the diet of rodents and improved run time to exhaustion, fitness, and skeletal-muscle mitochondrial function. It is unknown if such effects occur in humans. The purpose of this experiment was to investigate whether 6 wk of daily grape consumption influenced maximal oxygen uptake (VO2max), work capacity, mood, perceived health status, inflammation, pain, and arm-function responses to a mild eccentric-exercise-induced arm-muscle injury. Forty recreationally active young adults were randomly assigned to consume a grape or placebo drink for 45 consecutive days. Before and after 42 d of supplementation, assessments were made of treadmill-running VO2max, work capacity (treadmill performance time), mood (Profile of Mood States), and perceived health status (SF-36 Health Survey). The day after posttreatment treadmill tests were completed, 18 high-intensity eccentric actions of the nondominant elbow flexors were performed. Arm-muscle inflammation, pain, and function (isometric strength and range of motion) were measured before and on 2 consecutive days after the eccentric exercise. Mixed-model ANOVA showed no significant effect of grape consumption on any of the outcomes. Six weeks of supplemental grape consumption by recreationally active young adults has no effect on VO2max, work capacity, mood, perceived health status, inflammation, pain, or physical-function responses to a mild injury induced by eccentric exercise. Keywords: DOMS, eccentric, polyphenols, pain, soreness, SF-36, work capacity

Authors: Patrick J. O'Connor, Amanda L. Caravalho, Eric C. Freese, Kirk J. Cureton

Upcoming races

Upcoming Events 

Polar Bear Strut 5K

Saturday, January 26 @ 10am

Shawnee Mission Park - Shawnee, KS  

Support Special Olympics and get a run in at Shawnee Mission Park at the Polar Bear Strut 5K Run/Walk at this annual favorite!  Online registration is closed but you can still sign up in person on race day!

Click here for more information

Chocolate Rush Half Marathon and 5K Run/Walk

Saturday, February 9 @ 8:45am

Overland Park Trail at Prairie Life Center at 103rd and Barkley in Overland Park, KS

New for 2013 is Chocolate Rush 5K and half marathon on February 9, 2013--just in time for Valentine's Day. It's all about chocolate, chocolate candies and champagne diamonds. Proceeds from the races help to buy playground equipment for The Salvation Army's new homeless shelter in Olathe.

Click here for more information or to sign up 

  

Sweetheart Run 5K Run/Walk

Saturday, February 16 @ 9am

Lawrence, KS 

Grab a friend or family member and compete for male, female and coed two person team prizes or run as an individual and compete for age group awards at this fourth annual event, supporting the Head For the Cure Foundation!  Everyone gets a great long sleeve shirt and finishers medal!

Click here for more information or to sign up

Sweetheart Run 5K Run/Walk 

Saturday, February 16 @ 9am

Columbia, MO

Participants compete for age group awards at this third annual event, supporting the Head For the Cure Foundation, and everyone gets a great long sleeve shirt and finishers medal!  The top ten male, female and coed two person teams also get prizes.

Click here for more information or to sign up 

Steps for the Chest 5K Run/Walk

Sunday, February 24 @ 10am

Johnny's Tavern 401 N. 2nd Lawrence, KS

Be a part of the fun at this fourth annual event benefiting Breast Cancer Research.  The run is held on the Kaw River Levee and participants will compete for overall and age group awards. 

Click here for more information or to sign up 

MDA 5K Run/Walk

Saturday, March 2 @ 9am

Truman Sports Complex - Kansas City, MO

Participants will enjoy a course around the Truman Sports complex, and each runner and walker will receive an event t-shirt and the chance to win age group awards. All participants are invited inside the Club Level of Arrowhead Stadium at the conclusion of the race to enjoy vendor booths and entertainment followed by the closing ceremony and walking of a "victory lap" with MDA friends and families

Click here for more information or to sign up

Shamrock Shuffle 5K

Saturday, March 9

Ballard Center in Lawrence, KS

More than 500 runners and walkers turned out for the 23rd annual Shamrock Shuffle 5K in 2012 and even more are expected this year!  Save the date for this fun Lawrence tradition (which includes a free breakfast!) and watch for more information at their race site!

Martin City Whiskey Run 5K

Sunday, March 10

135th St. and Washington St. Kansas City, MO

This new 5K run/walk through the streets of Martin City (in South Kansas City) is part of a day long celebration of St. Patrick's Day!  Come for the 5K run/walk and stay for the parade, called "Irishpalooza", following the race.  Save the date for this new event and keep an eye on this web site for more information.

RoyalTracs5K

Saturday, April 20, 2013
Registration for RoyalTracs5K begins at 7:30 AM, Race/Walk Begins at 8:30 AM.
Registration for the Royal Kids Fun Run begins at 9:30 AM, Fun Run begins at 10:00 AM*. 
*Time is approximate.
Location: Northeast Community Park/Linear Trail, 680 Knox Lane, Manhattan, Kansas.  This is an out-and-back course along the Big Blue River.  This is a Mixed Trail - NO SPIKES. 

For more information go to: http://www.royaltracs5k.com/

Brooks winter clearance sale

 

 http://www.brooksrunning.com/SALE/sale,default,sc.html?utm_source=bm23&utm_medium=email&utm_term=Image+-+Brooks+Winter+Clearance+Sale+begins+now&utm_content=Image+-+Brooks+Winter+Clearance+Sale+begins+now&utm_campaign=2013-01-15+Winter+Clearance+Sale&src=femail

 

Brooks just finished marking down our closeouts for our Winter Clearance Sale. Shop now and save up to 35% on closeout gear, including:

• Select styles and colors from our Fall 2012 apparel collection
• Older models of our most popular shoes

Sizes and colors are limited, and when they're gone, they're gone -- so get a move on.