Thursday, November 29, 2012

Can too much running kill you?

That seems to be what some recent medical studies and one story in the Wall Street Journal seem to be asking.  In the article "One Running Shoe in the Grave"  http://online.wsj.com/article/SB10001424127887323330604578145462264024472.html?mod=e2fb the following quote from the British journal Heart appears,"Running too fast, too far and for too many years may speed one's progress toward the finish line of life."  The study indicates that while runners have a significantly lower death rate than non runners, as one gets older, running more than 20 to 25 miles a week erases the benefit that runners have. The source article is at http://heart.bmj.com/content/early/2012/11/21/heartjnl-2012-302886.extract.jpg     (I could only read the first page.)    The editorial is entitled "Run for your life...at a comfortable speed and not too far"  The authors, James O'Keefe and Carl Lavie, also state that running vs non running provides great benefits health wise, running at a pace faster than 8 minutes per mile provides no additional benefit. 

Beyond this guidance is a warning.  Studies they cite show damage to the heart occurs from high intensity exercise sessions greater than one to two hours.  These can cause "acute volume overload of the atria and right ventricle, which can bring about overstretching and micro-tearing of the myocardium." These are evidenced by a rise in cardiac bio-markers.  Usually after a week these markers return to baseline.  However "after years and decades of "excessive exercise" and repetitive injury" these can lead to "patchy myocardial fibrosis".  The fibrosis and scarring can potentially create a potential substrate for arrhythmias. 

In a video from Dr. O'Keefe's talk at TED http://www.youtube.com/watch?v=Y6U728AZnV0 he shows slides showing veteran marathoners (those who had run more than 25 marathons) had increased levels of plaque in their arteries.  Dr. O'Keefe then talks of Cardiomyopathy.  He cites the case of Micah True, the ultramarathoner mentioned in the book, Born to Run.  Micah died in March of this year while on a relatively short training run in the mountains of New Mexico.  His autopsy showed a thickened heart with scar tissue.  The coroner indicated cardiomyopathy as the cause of death.  

My question is after how many marathons does fibrosis and scarring occur?   Dr, O'Keefe says one marathon won't hurt. But if I train for and run one marathon a year does that put me at risk? Should I stop running marathons after age 50?  What of  90 year Michael Freemont, who recently set an American age group record for the marathon?  And what about the rat study?  The marathon rats..http://circ.ahajournals.org/content/123/1/13.abstract  After 16 weeks of intense exercise the rats showed cardiac fibrosis and increased arrhythmia inducibility.  However the study also stated the following, "The fibrotic changes caused by 16 weeks of intensive exercise were reversed after an 8-week exercise cessation."  So if I take 8 weeks off after my marathon does that mean I am OK and that my heart is fully recovered?

I have run two marathons over three years time and am currently training to run a third in January.  My training run this morning was one hour and 15 minutes, a bit more than needed to gain full benefit in terms of postponing my mortality.  ;-)  Saturday's run will be closer to two hours.  So maybe I'm still ok according to Dr. O'Keefe.  Just a couple of runs greater than two hours these next few weeks.  I am thinking if I qualify for Boston and if I run that in 2014, I may just run half marathons and less for a few years.  Something to think about.  Maybe by 2014 we will some new research to evaluate.  

Feel free to comment if you have any thoughts or questions.  

Merry Christmas to you and Sic'em Bears!

Monday, November 19, 2012

Route 66 Marathon 2012 - Review

It's the week of Thanksgiving and that means that yesterday, Sunday, was the Route 66 Marathon & Half Marathon in Tulsa, Oklahoma.  It was a nice day for running.  The first hour or so at least.  The wind seemed to pick up as the day wore on.  But it was nice at 8 AM.  The sun had just risen and was shining on us we started out on the course.  It was chilly, the temperature being about 40 degrees Fahrenheit.  And it did slowly warm into the mid 40s over the next hour.  The clouds moved in not long after the start and kept the temperatures down. It never did get very warm.  Once we finished  the wind was quite chilling.(I ran the half marathon.)  The bands along the course were great.  Crowd support was nice.  Water stops were well placed and stocked with Gatorade and water at each. Plenty of volunteers.   GU gels were available at the 8 mile water stop.  The finish was nice. Again plenty of cheerful volunteers.  They had a plethora of drinks available including water, Gatorade and Muscle Milk.  Snacks were orange slices, bananas and what looked to be bread sticks. Beer was available out on the lawn of Veteran's Park along with a number of food trucks/ trailers.  I didn't buy any of the food from the venders.  Prices were reasonable I guess.  I did get a massage.  There was a group from OU Health Science with tables set up in one of the tents.  I had a young lady work on my calves and ankles.  A little painful but my legs felt so much better afterwards.  At another tent there volunteers provided race results.  You just gave them your number and they would look up your info and hand you a print out with your time, division, splits and your place.  That was nice.

Now for the negative.  What happened to the finisher shirts?  This year if you wanted a finisher shirt you had to pay $24 for it.   Don't think so.  The participant shirt this year was a technical shirt.  It seemed to me a little nicer than the finisher shirt.  This year's Finisher shirt is blue with white and grey text.  No detailed multicolor logo as in past years.  Just a very plain, very simple design. Rather boring. 

Also what's up with the shrinking medals?   The designs are great.  Very cool in fact.    But, the 2012 medal, is smaller than the 2011 medal and the 2011 medal is smaller than the 2009 medal.  (I didn't run Tulsa in 2010, so I can't tell about that year's medal.)  My 2012 medal looks tiny next to the 2009 medal.  I'm afraid at this rate I'll need a magnifying glass to read the text on next year's medal.  Haven't decided if I will run Route 66 next year. 

Anyway I had a good time.  Rode up with my buddy Mark, who was kind enough to drive.  Arrived in downtown Tulsa with a little over half an hour to spare.  Another friend, Dr. Brown, had driven up the night before and had our packets.  Took off my sweats and put on my number and my shoe tag.  All the way up to Tulsa I wore my Baylor hat.  Seems now that the night before the Route 66 marathon is the time for my Baylor Bears to knock off a ranked opponent. Last year we beat OU.  This year we knocked off top ranked Kansas State.  Anyway standing outside the car I had couple of folks congratulate me on my teams victory.  Almost chose to wear my hat to the race, but decided not to. Didn't want to get it dirty.  Had on a long sleeve Old Navy t-shirt that I had picked up at a thrift store.  I wore that over my 2009 finisher shirt.  Also wore some cheap brown cotton gloves.  I wore my $15 sunglasses that I had bought at Walmart.  Had on a pair of dark blue Nike running shorts, some Features running socks and my Brooks Green Silence shoes (Blue uppers with yellow sole and trim).  After four miles I got warm enough to throw off my Old Navy shirt.  I forgot my watch but did have my mile splits on a strip of paper around my wrist.  Worked out fine as there were large digital clocks at each mile marker.  I stayed pretty much on my target pace through the first nine or 10 miles.  I had selected 7:25 as my mile pace.  I chose this as it was one second under the mile pace I would need to run a sub 3:15:00 marathon.  Anyway managed to stay with this the first 10 miles.  Started to get a little ahead of pace toward the end and as I approached the 12 mile marker I picked up my pace.  And with a hundred yards or so left I sprinted to the finish.  The last 3 miles averaged out to somewhere around 7:03/mile.  Anyway I was pleased with my time.  This being my first half marathon.  I managed to get 4th in my age group and with more than a hundred in my division I am very content.

As I was running south I saw Camille Herron streaking northward on Riverside Drive in her pink Spiderman (Woman) costume.  Congratulations to Camille for setting the world record for the fastest marathon time in a superhero costume!  I'm curious to find out how the costume was for running.  Guess I'll check out her latest blog post. http://camilleherron.com/

Just eight weeks until the Houston Marathon.  Hard to believe that it is getting that close.  I've got a 20 mile run scheduled for Saturday.  We'll see how that goes.  Just my second 20 mile run this year.  I'll actually get more than 40 miles in this week with the half on Sunday and a 20 mile run on Saturday ( two shorter runs on Tuesday and Thursday).  The weather should be nice. I'll try to get enough sleep in this week, though with Black Friday coming up I may be getting up very early. 

Well, happy trails and Sic'em Bears!



 


Saturday, November 10, 2012

9 Weeks Till Houston, Route 66 next weekend

Just a little over two months till my marathon.  The last couple of weeks seem to have gone OK.  Managed to get a 20 mile run in last Saturday.  Pleased that I was able to finish it without pain or injury to cut my run short.  20 miles with an average pace of just over 8 minutes per mile.  So all is good.  Shortened one of my runs this week due to some discomfort, but today seemed to be relatively pain free.  A little discomfort on the inside of one knee but nothing major.  Did 14 miles at 7:41 pace.  Right on target for my schedule.  I've been going by the 3:15 Boston Marathon Training Plan in the book, Run Less Run Faster .books.google.com/books?isbn=1609618025   As I mentioned in my last post I haven't been doing the cross training except for my pushups and pullups.  Also I don't have easy access to a track so I have not been doing the track repeats.  Instead I just do two tempo runs in addition to my long run on Saturdays.  I seem to be able to do the distances at the paces listed, so I think it is working for me.  One other thing I don't do in my tempo runs, is that I don't do a slow cool down for the final mile.  I have never seen any research that shows any benefit from a cool down jog after a workout, or in this case a tempo run. See the following:  http://www.nytimes.com/2009/10/15/health/nutrition/15best.html (Is the Exercise Cool-Down Really Necessary?) After my run I walk up the drive way, up the sidewalk and into my house.  I make my chocolate milk.  Drink that.  Drink a little water.  Write down my time.  Then it's time to shower and get ready for work.    Seems to be an adequate cool down. 

I ordered another pair of shoes yesterday.  I've been doing most of my running in a pair of Brooks Green Silence.   For me they are a nice combination of a light weight, low heel, racing flat, yet still with enough fore foot padding for my old feet and ankles.  Plenty of room in the toe box.  Comfortable.  And they are very Eco-friendly:  75% of the materials are post consumer recycled.  Brooks has discontinued the Green Silence but there are still available online and now they are at closeout prices.  $49.88 at Running Warehouse http://www.runningwarehouse.com/catpagesale.html?ccode=SALEMS  You should be able to find a discount code to knock off a couple more dollars.  I ordered the blue and red this time, the blue seems almost lavender. 

Monday is Veterans Day.  So I will be running in the Veterans Day Freedom 5k Run held in Midwest City.  A portion of the event proceeds will benefit the Warriors For Freedom Foundation.  It's going to be cold so probably have to get out the black running tights, but I will be sporting a red white and blue knit cap.  If anybody wants to join me, here is the link: http://midwestcityok.org/mwc-to-host-inaugural-veterans-day-freedom-5k-run

Till next time, happy trails and Sic'em Bears!