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Stress, Irritable Bowel Syndrome (IBS), and the Runs Posted: 25 Apr 2011 01:00 AM PDT After writing 1243 posts since May 2007, there is one topic I haven't addressed. That is, having a case of diarrhea (or the "runs") just before they call your race.  This isn't a funny topic to address, as it happened to me just before a 400 meter race back in Vancouver.  The strange part is I don't get as nervous before a 100 or 200… only the 400m, also known as "the killer event".  I had to run to the toilet (literally), which was located by the 100m start line, and I got back to the 400m start line in less than 5 minutes.  And it wasn't caused by excessive baking soda supplementation, in case you were wondering. Usually it's stress.  Sometimes, food can be the culprit.  That's why when I travel, I try to eat the same foods, and in my case, it's the classic club sandwich on white bread (chicken, mayo and lettuce on one side, and bacon & tomatoes on the other side of a 3 decker sandwich).  But don't eat a Cheesecake Factory Club Sandwich! The lesson is: You CAN control your nerves before a big race by deep breathing, and I covered it in this past article. If you suffer from Irritable Bowel Syndrome (or IBS), the best advice is keep a food diary of everything you eat and drink, and do 3 things: Test Test Test Sometimes too much caffeine from 20 oz. venti supersized Starbucks coffee can trigger a case of diarrhea.  Or you can always blame food poisoning like MJ at the 1992 Barcelona Olympics. Food and IBS Diet is an important part of the treatment for irritable bowel syndrome so Canadian gastroenterologist Dr. Maitreyi Raman has written "The Complete IBS Health and Diet Guide" and, along with other dietitians, has created a "foodmap" that lists what to eat and what to avoid. The book also offers more than 100 recipes that meet nutritional standards for IBS patients, including some recipes for vegetarians and vegans. Among restricted foods HIGH on the Foodmap are apples, fruit juices, broccoli, onions, honey and corn syrup and cow's milk. Alternative LOW Foodmap foods include bananas, berries, oranges, tomatoes, small amounts of wheat products, maple syrup, almond milk, lactose-free milk and soy milk.  And you wonder why I like pancakes with pure Quebec or Vermont maple syrup? Fiber and Gassy Foods Another good tip to prevent Irritable Bowel Syndrome is to avoid food with too much insoluble fiber, or food that cause a lot of gas such as beans and cabbage.  Chinese Egg-Rolls are high in cabbage by the way! There are other types of fibers and myths surrounding fibers and the book covers that too. For example, if you cook vegetables like asparagus by steaming, boiling or baking, it reduces the amount of insoluble fiber so they are safe. As I mentioned earlier, you just have to open your mouth wide and test, test, and test. The Complete IBS Health and Diet Guide: Includes Nutrition Information, Meal Plans and Over 100 Recipes for Irritable Bowel Syndrome Copyright © 2011 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: SpeedEndurance.com recommends: Tom Tellez and Dan Pfaff Training Videos – For sprints, jumps, hurdles and throws Complete Speed Training – General Guide for All Sports Complete Speed Training 2 – For sprinters 55m to 400 meters 100 meter Training with Marc Mangiacotti – Excellent for High School and College coaches 800 meter Training with Scott Christensen – Excellent for High School and College coaches

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Baking Soda for 400/800m Races, but Shrinks Tumors? Posted: 21 Apr 2011 01:00 AM PDT It's a well know fact that some 400 and 800 meter runners use baking soda and/or beta alanine to improve their performances. Whether it's science or placebo, it's entirely up to you to decide the ethics of ergogenic aids. In the past, I used to eat pancakes the morning of my races, and purposely add an extra scoop of baking soda, but this was several hours before the race. The correct dose of baking soda (or sodium bicarbonate) is 0.3 grams per kilo bodyweight one hour before competition (good luck with your event being on time!).  At 85 kg, that’s 25.5 grams or about 2.5 tablespoons of baking soda.   (That's over double a typical creatine serving)  That's a lot of baking soda!  If you are going to try sodium bicarbonate and/or beta alanine, please use a Time Trial setting with a toilet nearby! Here are some primer articles to read from past articles: Bicarbonate Loading Raises Ethical Issues As Performance-Enhancing Aid Is Bicarbonate of Soda a Performance-Enhancing Drug? Acidosis, Acidic and Alkaline Diets Baking Soda Shrinks Tumors? Here's another interesting use for baking soda other than cooking, cleaning refrigerators & carpets, and whitening teeth!  Truth or Quack, read on! From http://www.naturalnews.com/032070_baking_soda_tumors.html Baking soda has been used throughout history for a variety of purposes such as removing odors from the fridge, freshening up carpets and whitening teeth. But what few people know is that is it also a successful alternative cure for cancer. The treatment primarily benefits cancers of the throat, colon, intestines and rectal area, and when compared with the exorbitant costs of chemo and radiation, the baking soda cure weighs in at around $3. In addition, it is humane and non-invasive, something one cannot say for traditional cancer treatments. With baking soda, the worst that can happen is nothing, no change. This is a far cry from the decimation caused by cancer drugs and surgeries, which damage the immune system and leave the body in a severe state of shock. "I was healthy and happy that I didn't have to go through the torture that other people were being subjected to by doing the chemo or radiation. I never lost my hair or anything," remarks 60-year-old cancer survivor Sondra Braun. Cancer cells thrive in a low-oxygen environment. The body cannot retain oxygen cells if the blood pH is highly acidic, and this is the standard condition of those with tumors who eat a diet of refined sugars, flours, caffeine and other acidic foods. Baking soda, or Sodium Bicarbonate, is a substance that neutralizes acids. One teaspoon a week will reverse an acidic blood pH, as will switching to a diet high in alkaline-producing foods. Because cancer cells are so hungry for sugars, when the baking soda is mixed with maple syrup, the mixture will go straight to the site of the tumor, like a Trojan Horse, where the bicarbonate will quickly work as a weapon against disease. A good recipe for this is to mix 3 parts organic maple syrup with 1 part baking soda, stir over very low heat for 5-10 minutes and take 3 tsp per day for 1 to 2 months. "I found the article about Dr. Simoncini in Italy who injected baking soda directly into the tumors to kill them." Braun continues. "For some reason this idea struck a chord with me. Three weeks after taking a baking soda and maple syrup mixture, my tumor began to shrink and become softer. This was documented by my oncologist and the surgeon by physical exams and also measurements by ultrasound. The tumor shrank down to 1.7 centimeters then only to 1.4 centimeters 2 months later after the ultrasound. It stopped shrinking because it had died. " Italian physician and researcher Dr. Tullio Simoncini determined that high levels of Candida were present in those individuals with cancerous tumors. His conclusions led him to declare cancer a type of fungus. The body does not quickly develop immunity to baking soda as an anti-fungal, so he was able to apply it directly to tumors and neutralize their acidity. He also found it is important to replenish the body with good bacteria, or probiotics, and to avoid exposure to chemicals and environmental toxins as much as possible. North Carolina farmer Ian Roadhouse also experienced the healing power of this baking soda mixture when healer Jim Kelmun put him on the protocol. "Those other doctors told me that I was a goner and had less then six months to live," says Roadhouse. "But the doc put me on his mixture and in a couple of months the cancer was gone. It did not even show up on the x-rays." For maximum results, combine the baking soda treatment with other alternative cancer-healing protocols as recommended by your holistic health practitioner. Copyright © 2011 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: SpeedEndurance.com recommends: Tom Tellez and Dan Pfaff Training Videos – For sprints, jumps, hurdles and throws Complete Speed Training – General Guide for All Sports Complete Speed Training 2 – For sprinters 55m to 400 meters 100 meter Training with Marc Mangiacotti – Excellent for High School and College coaches 800 meter Training with Scott Christensen – Excellent for High School and College coaches

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Any Good 400 meter Hurdle Workouts out there? Posted: 20 Apr 2011 01:00 AM PDT This is a follow-up to the article Estimating 400 meter Hurdles Potential. There are so many social media sites out there, it's hard to keep up to date: Facebook, Twitter, etc. One of them I belong to is LinkedIn, and their Discussion Groups.  I belong to one group called Track and Field Coaches and recently Sarah from Seattle asked the question, "Any Good 400 meter Hurdle Workouts out there?" (By the way, she is trying to break 57 seconds in the 400mH, so she is a seasoned athlete.) I responded with my question: Are you training long-to-short, or short-to-long? There are some good responses, but the best one (so far) is from Charone Williams of www.athleticgrowth.com Below is a cut and paste from his response, unedited.  I'll add my comments to the comment section later, but overall, Charone offers some solid advice and great ideas. Well, first remembering that Hurdlers are Sprinters, workouts that train all energy systems are good for the 400 hurdler. Some really good specific workouts target every zone in the 400 hurdle race such as starts over H1-H3, tempo runs over H1-H4 or H5, 150’s over H6-H10, etc. I really don’t know which part of the season that you are asking about and your training method whether it’s long to short or short to long, however, just looking at the month and time of year, I would assume that you would be in the early to mid season phase, but I will give you some workouts to cover all energy systems and every phase of the training year. Some of my favorite workouts are: GPP General Prep: 2×5x30m, 2×5x40m, any combination of 20’s, 30’s, 40’s and 50’s not to exceed 500 meters in a given training session; 4×150H (H1-H4); 4-6×300m; Sprint Hurdle training 3-5xH1-H6 with reduced height and distance (bring them in closer so the hurdler can run faster between them); 2-4×500m; 2-3×600m SPP Specific Prep: Continue with speed training 30’s, 40’s, 50’s and 60’s; 5×200H (H1-H5); 3×350m; Sprint Hurdle training 3-4xH8-H12 (14 hurdles if you’re tough! lol) with reduced height or distance or both; 2-3×500; 2-3xBroken 500’s and 600’s with a combination of running over hurdles and without hurdles (2xBroken 500H-300H, rest 30-60 sec, 200 flat, repeat); Speed endurance 60m-150m Early and Mid Season: Continue with speed training; 2x(250H, 250)-max effort; 2×80, 2×100, 2×120, 1×150-max effort (increase and decrease the reps as the athlete shows improvement), 2-3xBroken 400-500 hurdles, 2×450m; Special Speed Endurance 150m-300m, 2×3x250 Late Season: Continue with speed training, continue with previous training sessions and lower the volume and increase the intensity, you’re looking for quality at this time and resting the athlete more and more, ice therapy is important throughout the season and very important now especially for regeneration; 1×250H, 1×150-max effort; 2×300H, rest 45 sec, 100m-max effort and full recovery (15-20 minutes); 2×320-max effort and full recovery; 2×350-max effort and full recovery; 1×220, 1×180, 1×150-max effort and full recovery; Sprint hurdle training 2-3×8H-full recovery I know this is a lot, but I hope it helps in your training. Copyright © 2011 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit:

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Hurdling for Young Athletes Posted: 19 Apr 2011 01:01 AM PDT Written by Graham Knight, courtesy of UK Athletics The Sprint and 400m Hurdles events are the most technically demanding single events in the track and field program. In both events the greatest requirement is speed, but the technical demands of efficient and precise hurdle clearances entail the most exacting preparation. The barrier clearances in the steeplechase add a technical element to the prerequisites of speed and endurance. In every event involving hurdle clearances, the athlete who crosses the barrier with the minimum disruption to the running rhythm will have an enormous advantage. This book, written with care by Ted Grey and illustrated with athlete and coach in mind by Nic Christie, is a long overdue addition to the background material in the hurdle events. The authors take the development of the events from beginner to advanced level because they are both practitioners, who have used their own experiences as coaches as well as information acquired from books, courses, conferences, the internet, and the all-important interaction with fellow coaches and observation of well- prepared athletes. The Northwood Academy came into being to help the development of hurdlers and their coaches. Hurdlers welcomed the opportunity to train with others of like ability and ambition, while coaches worked with other athletes and were able to share their ideas with others engaged in the same all-consuming "hobby." It is one of the truisms of our sport that, while the athletes have an indefinite timespan, which depends on many factors, the coaches are usually in it for the long haul. One of the best pieces of advice I received as a novice coach was that athletes will listen to words but that they will copy demonstrations. If a coach takes it upon himself to show "how," the athletes will copy what they see with all the inherent dangers. Ted's words provide an enduring point of reference, but Nic Christie's illustrations complement them perfectly as well as taking the pressure off the coach to demonstrate the action. Coaching is often said to be ART + SCIENCE. However, while this book is an addition to the scientific references for hurdling, the coach will still have to back his own judgment and to use the information acquired in an applied way to obtain the best results. >> Click here for Hurdling for Young Athletes  (PDF file, 11 Mb) Copyright © 2011 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit:

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