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Greetings Spring Runners; Week #28

-This past Saturday was a great day for a long run – or even a marathon for those doing RICHMOND MARATHON J  Low 50’s in the morning, going up to the 60’s, with low humidity.

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- Sunday 6 December for our annual Post Marathon Party LOCATION will be at the AUSTIN GRILL in the Westfield Annapolis Mall.

TIME will be 5:30pm until we leave.  There will be a Special Happy Hour for us.  Bring your marathon medal, t-shirt, and best ‘war stories’. family welcome. Please rsvp so we know how many to expect.

 *****- I will have our Moore’s Marine’s Marathon shirts at the AHS Track on Wednesday and Willie will bring them on Saturday morning.  We have extra’s so bring $15 and pick one up.

Wednesday Track Session -   START 6:00pm  This should be an easy pace session for those doing RICHMOND . Do 4 x 800 repeats  with 1 lap recovery.  Remember – keep all at the same pace. Be consistent. At this point you are not trying to make get stronger or faster – that work has been done (or not). Now you want to start the taper theme of giving your muscles recovery time while still keeping the ‘muscle memory’ for running quicker. THEY ARE IMPORTANT.

Saturday Run –  ***START AT 6:30am. **** This is for those doing later marathons(you still have time for two more long-ish runs.  PHILA- 14 miles,  NCR- 18. Those doing these later marathons, you have done your long runs, start your Taper.  New York’ers do a 8 or10 mile run ONLY if you feel well rested.  You will notice you feel more tired than you expect.

 Sunday Trail Run –Start at 8:00 am for one loop of the AHS trail.

Again; Tom Nelson has constructed a site to show our routes and water stop locations for the long run coming up each week.  Check back to the following website later in the week for the latest info on water support:  http://www.runningahead.com/groups/truman/Forum

NITRATES: It can be a topsy-turvy world sometimes. Just when you think you’ve got something figured out, along comes new research that turns everything upside down. Take nitrate in food and water for example. For the past three decades, there’s been a concerted effort to reduce levels of dietary nitrates on a number of health grounds. These fears have centered around a number of particular health conditions, as well as a more general concern about long-term exposure to dietary nitrates and an increased risk of cancer. However, new findings on nitrate metabolism suggest that not only is dietary nitrate far from harmful, it could actually significantly aid mental and physical performance for athletes.

Nitrate is an inorganic compound composed of nitrogen and oxygen found naturally in soil and water. It also forms a large constituent of agricultural fertilizers added to soils by farmers. The nitrogen in nitrate is utilized by plants to produce amino acids, which are the building blocks of protein; adding nitrate to the soil therefore helps plants to grow more rapidly.

Over the past three decades, nitrate has been something of a dirty word among nutritionists and health professionals. However, recent research suggests that once consumed, nitrate can be readily converted to nitrite in the body, which can then be further converted to nitric oxide (NO).

One of the great breakthroughs in recent years is the discovery that NO is an incredibly important signaling molecule in the body and vitally important for the health of the cardiovascular system. For example, one key function is to facilitate widening in blood vessels, promoting increased blood flow and regulating blood pressure. It now appears that dietary nitrate provides an important alternative route for NO production in the body, particularly when the normal pathway the normal pathway is compromised.

A diet rich in vegetable and fruits, supplying high levels of nitrate, appears then to offer a double-whammy of health benefits; first, numerous studies have confirmed that the antioxidant content of this kind of diet offers significant protection against a wide range of degenerative diseases and second, the high levels of nitrate supplied may also be beneficial for cardiovascular health.

In the world of sports science, it’s all too easy to become caught up in the marketing hype of sports performance drinks and supplements and forget the dietary basics. Should these findings on nitrate be confirmed by further studies (and there’s no reason to doubt they will), the implications and benefits for endurance athletes are potentially very significant.

It seems remarkable that eating humble vegetables such as beetroot and spinach could be a far better route to enhanced performance than quite a few so-called ‘energy-boosting’ supplements. Even more remarkable is the fact that the active ingredient (nitrate) has long been considered a health villain. It just goes to show the wisdom of our elders. How right Grandma was when she told us to ‘eat up your greens’ (Peak Performance Bulletin-Oct 2009)



The difference between

the mile and the marathon

is the difference between

burning your fingers with a match

and being roasted slowly

over hot coals.

Hal Higdon




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