Eikonal Blog

2010.10.08

Running

Filed under: health, running, workout — Tags: , , — sandokan65 @ 12:56
  • Instructables web site has a a collection of articles on running:
  • Fuel efficiency for marathoners (HarvardScience) – http://news.harvard.edu/gazette/story/2010/10/fuel-efficiency-for-marathoners/ – New research helps runners set the right pace for 26.2 miles
    • Running Endurance Calculator – http://endurancecalculator.com/ [Java Applet]
    • “Metabolic Factors Limiting Performance in Marathon Runners” by Benjamin I. Rapoport (Harvard Medical School and Department of Electrical Engineering and Computer Science and Division of Health Sciences and Technology) – http://www.ploscompbiol.org/mirror/article/pcbi.1000960.html
        Abstract: Each year in the past three decades has seen hundreds of thousands of runners register to run a major marathon. Of those who attempt to race over the marathon distance of 26 miles and 385 yards (42.195 kilometers), more than two-fifths experience severe and performance-limiting depletion of physiologic carbohydrate reserves (a phenomenon known as ‘hitting the wall’), and thousands drop out before reaching the finish lines (approximately 1–2% of those who start). Analyses of endurance physiology have often either used coarse approximations to suggest that human glycogen reserves are insufficient to fuel a marathon (making ‘hitting the wall’ seem inevitable), or implied that maximal glycogen loading is required in order to complete a marathon without ‘hitting the wall.’ The present computational study demonstrates that the energetic constraints on endurance runners are more subtle, and depend on several physiologic variables including the muscle mass distribution, liver and muscle glycogen densities, and running speed (exercise intensity as a fraction of aerobic capacity) of individual runners, in personalized but nevertheless quantifiable and predictable ways. The analytic approach presented here is used to estimate the distance at which runners will exhaust their glycogen stores as a function of running intensity. In so doing it also provides a basis for guidelines ensuring the safety and optimizing the performance of endurance runners, both by setting personally appropriate paces and by prescribing midrace fueling requirements for avoiding ‘the wall.’ The present analysis also sheds physiologically principled light on important standards in marathon running that until now have remained empirically defined: The qualifying times for the Boston Marathon.

Related local links: Fitness links – https://eikonal.wordpress.com/2010/02/10/fitness-links/

2010.09.29

Yoga

Filed under: health, yoga — Tags: , , , , , , , , , , — sandokan65 @ 20:19

Yoga Nidra

Books and Magazines


Related local links: Fitness links – https://eikonal.wordpress.com/2010/02/10/fitness-links/

2010.01.04

100 Pushups chalenge

Filed under: health, workout — Tags: , , , — sandokan65 @ 01:46

We started this challenge 6 weeks ago. Some hints:

  • Repeat the previous week (actually the two-week block) as frequently as necessary
  • Give yourself enough pause between sets: if instructions say 1 minute, but you need more rest, take 2 minutes.
  • Same is if you feel that you need an extra day in middle of a practice week – it feels that I can do more and easier after such a extra day of rest.
  • If you do these in the morning the first several sets will hurt more that if you do the challenge in the evening. I guess it is up to not being warmed-up and stretched enough.
  • If you are doing some other challenge, too, you may want to stagger the days, e.g. do the push-ups training on Mon/Wed/Fri and sit-ups training on Tue/Thu/Sat. The only downside of such combination is that towards the end of the week you are really temped to postpone one or another challenge practice, since your body may be aching for a rest day.
  • The current combination that works very well for us to do both push-ups and sit-ups challenges the same day, by interleaving their sets. Do the first push-up set, than immediately the first sit-ups set, and do the first 1/2 minutes pause only then, etc.

Links:


Local links: Fitness links – https://eikonal.wordpress.com/2010/02/10/fitness-links/.

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