Kreb's Cycle for Runners

Having listened a few times to this catchy song after reading this interesting NPR article I copied from Wikipedia a few key Kreb's cycle facts, which we marathon runners need to know a few things about!

Overview of the citric acid cycle

The citric acid cycle — also known as the tricarboxylic acid cycle (TCA cycle), the Krebs cycle, or recently in certain former Soviet Bloc countries the Szent-Györgyi-Krebs cycle^[1][2] — is a series of enzyme-catalysed chemical reactions, which is of central importance in all living cells, especially those that use oxygen as part of cellular respiration. In eukaryotic cells, the citric acid cycle occurs in the matrix of the mitochondrion.
In aerobic organisms, the citric acid cycle is part of a metabolic pathway involved in the chemical conversion of carbohydrates, fats and proteins into carbon dioxide and water to generate a form of usable energy. Other relevant reactions in the pathway include those in glycolysis and pyruvate oxidation before the citric acid cycle, and oxidative phosphorylation after it. In addition, it provides precursors for many compounds including some amino acids and is therefore functional even in cells performing fermentation. Its centrality to many paths of biosynthesis suggest that it was one of the earliest formed parts of the cellular metabolic processes, and may have formed abiogenically.^[3]
The components and reactions of the citric acid cycle were established in the 1930s by seminal work from the Nobel laureates Albert Szent-Györgyi and Hans Adolf Krebs.

A simplified view of the process

• The citric acid cycle begins with the transfer of a two-carbon acetyl group from acetyl-CoA to the four-carbon acceptor compound (oxaloacetate) to form a six-carbon compound (citrate).
• The citrate then goes through a series of chemical transformations, losing two carboxyl groups as CO₂. The carbons lost as CO₂ originate from what was oxaloacetate, not directly from acetyl-CoA. The carbons donated by acetyl-CoA become part of the oxaloacetate carbon backbone after the first turn of the citric acid cycle. Loss of the acetyl-CoA-donated carbons as CO₂ requires several turns of the citric acid cycle. However, because of the role of the citric acid cycle in anabolism, they may not be lost, since many TCA cycle intermediates are also used as precursors for the biosynthesis of other molecules.^[4]
• Most of the energy made available by the oxidative steps of the cycle is transferred as energy-rich electrons to NAD⁺, forming NADH. For each acetyl group that enters the citric acid cycle, three molecules of NADH are produced.
• Electrons are also transferred to the electron acceptor Q, forming QH₂.
• At the end of each cycle, the four-carbon oxaloacetate has been regenerated, and the cycle continues.

Knuckle Lights Review

During the pre-dawn portion of last Saturday's long-run I used my new Knuckle Lights (http://www.knucklelights.com/) to illuminate my way along the many road sections with limited street light illumination, and to be more visible to the frequently distracted drivers sharing the road. In both regards the Knuckle Lights were very helpful. I was particularly happy to see oncoming cars swerve well aside long in advance to provide me ample running room. I also found the diffuse illumination from the two lights (a Knuckle Light is held in each hand) provides better all-around visibility than my Petzl headlamp - which I particularly don't like wearing when it is hot.

Each KnuckleLight weighs between 6 to 8 Oz. (including batteries), which feels light to me. An adjustable strap allows a loose (my preference) to tight fit on the hand. The best indication of the unit's good design was after a few minutes I didn't notice them.

Running Injuries, their Prevention & Treatments

One of the benefits of using DailyMile is finding good links to excellent running-related information (thanks, Run Janet!) I am not a physician, and relate the following only as it has been helpful to myself and I believe the information to be sound. The following video is a bit long at an hour in length, but is well worth the time as Stanford University's School of Medicine's Michael Fredericson, M.D. provides a tremendous amount of good advice regarding the prevention and treatment of running injuries.



I recently developed a minor hamstring sprain, and in researching self-treatment options I found two good sources of information, which has allowed me to recover quickly:

• Hamstring sprain information
• Progressive exercise for the hamstring

I have suffered Achilles Tendonitis/Tendinopathy in the past, and after trying a number of mildly helpful - but non-curative - stretches found progressively weighted eccentric stretches of the injured leg to cure me of the condition.

• Achilles Tendonitis / Tendinopathy - Explained in a Minute
• A video demonstrating use of the leg press or stairs to eccentrically contract only on the affected leg (Similar to this video demonstration I raised on my non-injured leg, then lowered on my injured leg. I did this exercise over six weeks, starting with minimal supplemental weight, then gradually added resistance via the leg press.)

Fortunately I have never suffered plantar fasciitis, but having several friends who have I have copied three excellent write-ups on-topic:

• StrengthRunner's PF Cure
• The Trail Jogger's Tips for treating plantar fasciitis 
• Run Run Live Podcast on Plantar Fasciitis with Jeff Hoening

I have suffered IT Band excess tightness, and found this video from StrengthRunning.com to helpful:


Also from StrengthRunning.com is a very good warm-up set of exercises:

Finally, a few related worthwhile sites or links:

• An interesting and topical New York Times article on the "The Hope and Hype of Sports Medicine"
• My "Pool Running Perfected" blog post
• RunnersWorld Site on Injury Prevention
• Blaise Dubois' Running Clinic  
• FellRnr's site 

My Running Playlist

The following lists my running music playlist that I've listened to for many years, with only a few recent additions. To assure variety I leave my iPod in random 'shuffle' mode during my races and workouts, but if running with a friend leave the iPod at home since  I prefer conversation. Besides enjoying music while running (despite debate about its benefits) I also enjoy listening to action-packed audiobooks and running-oriented podcasts.

Above & Beyond
    Can't Sleep
Aerosmith
        Dude (Looks Like a Lady)
Alice Cooper  
    School's Out
Alice Deejay vs. Timbaland
    Better Off The Way I Are
The All-American Rejects  
    Move Along
Angelmoon  
    Hes All I Want
AR Rahman  
    Mausam & Escape
ATB  
    9PM
Ayla  
    Ayla Part 2
Bachman-Turner Overdrive  
    Takin' Care of Business
Baha Men  
    Who Let the Dogs Out
Ben Harper & The Innocent Criminals  
    Steal My Kisses
Benny Benassi & The Biz  
    Satisfaction
Bill Conti  
    Going the Distance
The Black Eyed Peas  
    Boom Boom Pow
    Rock That Body
    Meet Me Halfway
    Imma Be
    I Gotta Feeling
    Alive
    Party All the Time
    Rockin' to the Beat
    Where Is the Love?
    Let's Get It Started
Blue Öyster Cult  
    Godzilla
Bon Jovi
    Livin' on a Prayer
Brainbug  
    Rain
Britney Spears
    I Got That
The Cars
    Just What I Needed
    My Best Friend's Girl
    Good Times Roll
    You're All I've Got Tonight
    Shake It Up
    You Might Think
    Magic
Cascada  
    Everytime We Touch
The Commodores  
    Brick House
Daft Punk  
    One More Time
Danny Elfman  
    The Little Things
Darude  
    I Ran
    Sandstorm
Delerium  
    Angelicus
    Underwater
    Silence
    Serenity
    Angelicus
    After All
District 78
    Game On Symphonic Mix - Single
    Game On Symphonic Mix Dance Edit
DJ ENCORE  
    I See Right Through to You
The Doobie Brothers  
    Long Train Runnin'
Duran Duran  
    Hungry Like the Wolf
Eiffel 65  
    Dub in Life
    Living in a Bubble
    Move Your Body
    My Console
    The Edge
    Silicon World
    Europop
    Blue
Elvis Costello  
    Pump It Up
Emerson, Lake & Palmer  
    Karn Evil 9: 1st Impression, Pt. 2
Emf  
    Unbelievable
Eminem  
    Lose Yourself
    T.N.T
    Sadness
    Silence Must Be Heard
    Dancing With Mephisto
    Message from Io
    Eppur Si Muove
    Voyageur
    Incognito
Eric Prydz
        Call On Me
Evanescence  
    Weight Of The World
    All That I'm Living For
Faithless  
    Insomnia
Fiori  
    If I
Foreigner  
    Cold As Ice
    Double Vision
    Hot Blooded
    Juke Box Hero
    Urgent
    Feels Like the First Time
Genesis  
    Down and Out
    Ballad of Big
    Invisible Touch
    Tonight Tonight Tonight
    Mama
    That's All
    Home By The Sea
    Abacab
    Turn It On Again
    Behind The Lines
    Misunderstanding
    The Lamb Lies Down On Broadway
    Counting Out Time
    Firth Of Fifth
    I Know What I Like
    Dance On a Volcano
    Squonk
    Robbery, Assault and Battery
    All In a Mouse's Night
George Thorogood & The Destroyers  
    Bad to the Bone
Global Deejays  
    Everybody's Free
Haddaway  
    What Is Love
Heart  
    Barracuda
    Straight On
    Magic Man
House Of Pain  
    Jump Around
The Human League  
    Don't You Want Me
Hypertrophy  
    Beautiful Day
Ian Van Dahl & Marsha  
    Castles In The Sky
Jackson Browne  
    Running On Empty
James Durbin  
    Uprising
Jay-Z / Linkin Park  
    Numb/Encore
The Jimi Hendrix Experience  
    Purple Haze
    All Along the Watchtower
Jonathan Peters' Presents Luminaire  
    Flower Duet
Journey  
    Don't Stop Believin'
Kansas  
    Carry On Wayward Son
Kanye West  
    Stronger
Kenny Loggins  
    Footloose
Led Zeppelin  
    Fool In the Rain
    Whole Lotta Love
    Ramble On
    Black Dog
    Kashmir
Lenny Kravitz  
    Where Are We Runnin'?
Linkin Park  
    Breaking The Habit
    Numb
Lionel Richie  
    Hello
Lustral  
    Everytime
Maroon 5  
    Harder to Breathe
Miss Jane    It's
    A Fine Day
Missy Elliott  
    Get Ur Freak On
Motorcycle  
    As the Rush Comes
N.R.C.  
    Here Comes the Rain Again
Nalin & Kane  
    Beachball
Natasja & Enur  
    Calabria 2007
Nirvana  
    Smells Like Teen Spirit
Oakenfold  
    Ready, Steady, Go
Olive  
    Youre Not Alone
Panic! At The Disco  
    I Write Sins Not Tragedies
Pat Benatar  
    Hit Me With Your Best Shot
    Love Is a Battlefield
Pink Floyd  
    Time
    Money
    Run Like Hell
    Have A Cigar
The Police  
    Roxanne
    Message In A Bottle
Postal Service  
    Such Great Heights
The Prodigy  
    Mindfields
Propellerheads  
    Spybreak
Quad City DJ's  
    Space Jam
Queen  
    We Will Rock You
    We Are The Champions
    Another One Bites The Dust
Rage Against The Machine  
    Wake Up
Ramin Djawadi  
    Driving With the Top Down
    Merchant of Death
Rob Dougan  
    Clubbed To Death
Robert Miles  
    Children
Robin Fox
    I See Stars
The Rolling Stones  
    Jumpin' Jack Flash
    Gimme Shelter
Shiny Toy Guns  
    Le Disko
SkinnySongs  
    Thin!
Steppenwolf  
    Magic Carpet Ride
Story of the Year  
    Until the Day I Die
Styx  
    Too Much Time On My Hands
    Renegade
Technotronic  
    Pump Up the Jam
Timbaland  
    Apologize
Tom Petty    Runnin'
    Down a Dream
Trans-Siberian Orchestra  
    Wizards In Winter
Triumvirat  
    The Walls of Doom
U2  
    Vertigo
    Where the Streets Have No Name
Ulrich Schnauss  
    Knuddelmaus
    ...Passing By
Usher  
    Yeah!
Vangelis  
    Chariots Of Fire
Weird Al Yankovic  
    White & Nerdy
Yes  
    Owner of a Lonely Heart
Zombie Nation  
    Kernkraft 400
3 Doors Down  
    Kryptonite
4 Strings  
    Take Me Away

Chicago's Chill versus Houston's Heat

Having just returned from a two week trip to Chicago I was energized and encouraged to see my running pace, energy and stamina all at levels which I haven't seen in months! Of course the explanation is the comparatively cool Chicago weather conditions versus hot and humid Houston.  Since I'm training for the Chicago Marathon this discovery was highly motivating both via confirming my fitness levels and providing tangible encouragement that by October we will hopefully see good marathon weather conditions in the Windy City.

Additionally, following last weekend's announcement of the tragedy in Afghanistan involving the death of thirty members of the U.S. Armed Forces, I joined a Daily Mile challenge to provide tribute to those brave Americans by running thirty miles.  While competing in this challenge my mind was inexorably focused on the bravery and incredible sacrifice of these men, whose helicopter was shot while attempting to rescue other service men under attack by the Taliban. Without intending to do so I found it impossible to take my normal water breaks every three miles, and ran the entire ten mile distance non-stop with an increasing pace every succeeding mile. Through participation in this challenge, and reflection on the sacrifices and bravery of others the power of the mind to help accomplish feats otherwise unimaginable became clear.

Chicago Marathon training update

So, with a bit less than 12 weeks until the Chicago Marathon I've received a few questions from my running-oriented friends concerning how my training is going, and what will be my race goal. To the first question I'm happy that my training has gone fairly well, thanks to the Kenyan Way Saturday morning long run and my perfectly steady-paced training partner Alison. While I've also managed to get in good weekday training runs (thanks to the well situated 24 Hour Fitness Center that's close to the scenic and well shaded Rice University outer loop) my refusal to do speed or tempo work on the cooler indoor treadmills will compromise any realistic shot for an ambitious Chicago goal. So, presuming ideal Windy City weather (i.e with finishing temperatures no higher than 70F) my goal time will be an easy 3:29, running at a steady 8:00 pace with the Nike pacing group.  

Looking deeper into my proverbial crystal ball in the subsequent three months between Chicago and Houston, if all goes well my Houston ambitious goal will be to P.R. with a 3:19. We'll see!  

Olympian Paula Radcliffe: “I can't imagine living and not running.”

Americans are Fat and Getting Fatter. The "F as in Fat" Report

By CDC. via Wikimedia Commons

Earlier today a fellow blogger and Runners Round Table podcast friend Pete Larson wrote another thought provoking post. He referenced Trust for America's Health recent report entitled: F as in Fat: How Obesity Threatens America's Future. Pete referenced his prior successful weight loss and subsequent maintenance through an active lifestyle and good nutrition, and encouraged the running community to increase the awareness of others to this growing problem.

I committed permanently to lose weight in my early 40's. While then leading a largely sedentary lifestyle, and enjoying the nutritional intake more appropriate to my former high school swim team days, I accommodated my ever-growing waist line by periodic shopping trips for new clothes. While aware of my weight, I wasn't concerned until I was shocked by the sales clerk who informed me that he didn't carry "my size", and in turn I'd need to go to a "big and tall men's store". Finally realizing that my 50+ lbs. of surplus weight would force an expensive change in my complete wardrobe, I was also reminded of the likely consequence of my continued lifestyle through observing my obese father's painful hip surgery and recovery. So, with a double dose of fear, but the inspiration and encouragement provided by a long-time friend's successful loss of 65 lbs. I made my commitment on that day. In the subsequent six months, despite a continued lack of exercise I was nevertheless successful in reaching my 165 lb. goal weight owing to my continued determination and motivation.

Upon reaching my goal weight a colleague made a statement then asked me a question - the combination of which helped determine my more important subsequent success: "While it's great that you've reached your goal weight, it's a shame that you're almost certain to re-gain it all. I know you're not a runner, but why don't you join me tomorrow morning for a run?" While I initially felt angry at the perceived slight, I was well aware that the vast majority of Americans who lose a significant amount of weight, but who don't make a substantive and permanent increase in their activity level, in fact do re-gain. So, with a quick trip to the sports store for the necessary equipment I did take him up on his suggestion and ran the next morning. Now, nearly twelve years later, with well over ten  thousand pleasurable road and trail runs under my belt I'm even more thankful for that friend's timely input. I've found through the sport of running a fun activity which I enjoy year-round that has provided me many friendships, positive life experiences and a tremendous amount of stress reduction - with absolutely certain positive health benefits far surpassing merely helping to effectively control my weight.

I encourage all runners to quickly read through the shocking F as in Fat report and to then use your influence to increase the awareness of others to this vital problem. It affects ourselves, our families, our economy and our society - both in the short and long-term. Here are two short but good motivational and informative videos entirely on-topic:

Use your Alarm Clock to Beat the Heat

To prevent another self-interrupted long-run swelter fest I decided to start my run an hour earlier than Kenyan Way's normal 6:00 AM group start. I'm glad I did!

To comply with Sean Wade's bot-generated Chicago Marathon training plan I wanted to get a full 15 miles in today. With pre-dawn Houston temperatures forecast - again - to be hot and humid (77°F with a 73°F DP), and with the rising sun quickly worsening those conditions, I arranged with my wonderfully steady paced training partner to meet an hour early. Besides the earlier start we agreed to back down a bit on our pace for the first half of the run, to ~8:15 or so. The combination clearly helped, demonstrated by our achieving our target negative split and feeling strong throughout.  When faced with hot and humid conditions use your alarm clock and a somewhat slowed target pace to help you achieve your training objectives nevertheless.

Side Bar. Read this fascinating Globe and Mail article on running in the heat.  Also, if you don't already follow these excellent blogger runners, here are two especially interesting recent ones: Pete with Runblogger and Jaymee with Run Away Fast.