M|Welsh Design

http://trail.motionbased.com/trail/player/8301957

Chart of run elevation

Pace from a run in early April

http://trail.motionbased.com/trail/player/8283732

Noisy Music

I was messing around and put something together to run to… not perfect.

This was a nice early morning run, good distance and ok hills. The run through the park is flat and beautiful in the morning.

So, I drink sugar-free energy drink like rockstar energy. So i have heard some goods and bads about it. I broke it down and did a little homework for my self on each ingredient.

I like the assertion that these are unhealthy or bad for you, they are essentially a couple large coffees and a multivitamin…Based on the crap most people put in their bodies this seems harmless to awesome…

1. Vitamin B2 (3.4 mg per serving aka 7mg per can ) Metabolism regulator

   Benefits: vitamin B2 helps prevent and treat migraine headaches, cataracts,
   rheumatoid arthritis and some skin disorders, vital to maintaining a proper metabolism

   Dosage: riboflavin requirement must equal to the total energy needs and
   metabolism, generally 1.7 mg/day for an adult man and 1.3 mg/day for an adult woman.

2. Vitamin B3 (20mg aka 40mg per/can)  Cleanser for the body and mind

   Benefits: facilitates the body's ability to eliminate
   toxins, assists in antioxidant and detoxification functions, helps
   stabilize blood sugar, relieves acne, migraines, vertigo,
   forgetfulness, high blood pressure and diarrhea.
   
   Dosage: 19 mg per day for adult males and 13 mg per day for adult
   females, doses should be divided into 2-3 separate daily doses.

   ---

3. Vitamin B5 (10mg aka 20mg per/can) Food Processor/ ‘HGH lite Support’

   Benefits: essential for human growth, helps metabolize nutrients,
   manufacture antibodies and produce vitamin D, vital to the
   synthesis and maintenance of coenzyme A.
   
   Dosage: no formal RDA for pantothenic acid, generally 4 to 7 mg per day for adults.

   ---

4. Vitamin B6 (2mg aka 4mg per/can) Immune booster/metablolism support

   Benefits: vitamin B6 is vital in the metabolism of amino acids, helps maintain
   healthy immune system
   
   
   functions, assists in the function of specific enzymes.
   
   Dosage: 2.0 mg/day for the adult man and 1.6 mg/day for the adult woman,
   high amounts may be recommended for certain conditions.

   ---

5. Vitamin B12 (6mcg aka 12mcg per/can) Blood stimulant–’Doping Lite’

   Benefits: helps maintain healthy nerve cells, aids in the production of DNA and RNA,
   essential for the proper production of blood platelets and red and white blood cells.
   
   Dosage: 2 micrograms per day for adults, pregnant women
   require 3 micrograms per day.

6. Sodium
7. Taurine (1000mg aka 2000mg per/can) Proper Dietary processing

   Taurine is the second most abundant amino acid in the muscle amino acid pool
   (after glutamine). Taurine is important in the visual pathways, the brain and
   nervous system, cardiac function, and it is a conjugator of bile acids.
   Taurine is incorporated into one of the most abundant bile acids,
   chenodeoxychloic acid where it serves to emulsify dietary lipids in the
   intestine, promoting digestion. Basically, its function is to facilitate
   the passage of sodium, potassium and possibly calcium and magnesium ions
   into and out of cells and to electrically stabilize the cell membranes.

   Typical daily dosage ranges from 500-1500 mgs per day.
   For the treatment of various medical conditions, doctors
   typically recommend 1.5 grams to as much as 6 grams or more per day.
   Follow doctor’s order for proper use.

1. Ginkgo Biloba Extract (150mg aka 300mg per/can) Circulation, blood flow.

   Active constituents: flavonoid
   glycosides, diterpenes (including terpene compounds called
   ginkgolides), bioflavones, quercitin, isorhamnetine kaempferol,
   proanthocyanidins, bilobetin, ginkgetin, isoginkgetin, sciaopitysin,
   sitosterols, lactones, anthocyanin.                         
   
   Health benefits: used in the treatment of blood flow disorders
   (circulatory disorders), such as thrombosis, Raynaud's phenomenon,
   and peripheral arterial disease.

   Dosage: recommended daily intake is 120 milligrams, divided into two or three doses.
   
   Side effects : overdose may result in restlessness, diarrhea, and mild
   gastrointestinal disorders. People with persistent headaches should stop taking ginkgo.

2. Caffeine (80mg aka 160mg per/can)  Duh its coffee

   Metabolism and half-life

   Caffeine is metabolized in the liver into three primary metabolites:
   paraxanthine (84%), theobromine (12%), and theophylline (4%)

   Caffeine from coffee or other beverages is absorbed by the stomach
   and small intestine within 45 minutes of ingestion and then distributed
   throughout all tissues of the body.
   
   Caffeine can also be ingested rectally, evidenced by the formulation of
   suppositories of ergotamine tartrate and caffeine (for the relief of
   migraine) and chlorobutanol and caffeine (for the treatment of hyperemesis).

   The half-life

   of caffeine—the time required for the body to eliminate one-half of the
   total amount of caffeine—varies widely among individuals according to
   such factors as age, liver function, pregnancy, some concurrent
   medications, and the level of enzymes in the liver needed for
   caffeine metabolism. In healthy adults, caffeine's half-life is approximately 4.9 hours
   An acute overdose of caffeine, usually in excess of about 300
   milligrams, dependent on body weight and level of caffeine tolerance,
   can result in a state of central nervous system over-stimulation called
   caffeine intoxication, colloquially "caffeine jitters". 
   
   The symptoms of caffeine intoxication are not unlike overdoses of
   other stimulants. It may include restlessness, nervousness, excitement,
   insomnia, flushing of the face, increased urination, gastrointestinal disturbance,
   muscle twitching, a rambling flow of thought and speech, irritability, irregular or
   rapid heart beat, and psychomotor agitation. In cases of much larger overdoses
   mania, depression, lapses in judgment, disorientation, disinhibition, delusions, 
   hallucinations and psychosis may occur, and rhabdomyolysis
   (breakdown of skeletal muscle tissue) can be provoked.

3. Guarana Seed Extract (25mg aka 50mg per/can) Energy Booster – Stimulant/Metabolizer

   Guaraná is an evergreen vine found growing in the wild basins of the
   Amazon rain forests. The indigenous people of the Amazon rain forest
   have used crushed guaraná seed as a beverage and a medicine. Guaraná
   was used to treat diarrhea, decrease fatigue, reduce hunger, and to

   help arthritis.
   
   Guarana's active components are guaranine and the alkaloids theobromine and
   theophylline. Guaranine is almost identical in chemical structure to caffeine
   and has many of the same effects. Guaraná also contains tannins, which may
   account for its traditional use to treat diarrhea.

   Guaraná, in combination with Asian ginseng and Siberian ginseng, is often
   used by athletes in an attempt to produce an energizing effect. However, there are not
   any clinical studies conclusively substantiating the benefit of guaraná for this purpose.

   Guarana for Weight Loss

   Guaraná contains a substance similar to caffeine called guaranine. Guaranine stimulates
   the central nervous system, increases metabolism, and has a mild diuretic effect. It has
   been suggested that in combination with other herbs, guarana (guaranine) may be effective
   in helping to promote weight loss. This effect is probably due to an appetite suppressing
   mechanism, an increase in calorie burning, or both.

   Possible Side Effects

   Guaranine, a chemical compound found in guaraná, produces many of the same effects as caffeine.
   Individuals with conditions that may be complicated by high caffeine intake (including insomnia,
   depression, and pregnancy) should consult with a physician before adding guaraná to their diet.

   Dosage

   Guaraná products that provide up to 400 milligrams of caffeine per day are considered safe.

1. Inositol (25mg aka 50mg per/can) Brain Balancer — like B3

   Inositol is a substance found as a primary component in vitamin B-complex and is used by
   the body's cell membranes. Inositol is a facilitator of nerve transmission and assists in
   transporting fats within the body. Inositol is chemically different than Inositol
   hexaniacinate, a form of vitamin B3.

   Suggested Benefits of Inositol

   While no conclusive data is available to support the suggested health and medicinal
   benefits of inositol, it has been used in connection with a number of conditions including
   anxiety, depression, and obsessive-compulsive disorder.

   Foods containing Inositol

   Foods containing substantial amounts of Inositol include nuts, beans, wheat and wheat bran,
   cantaloupe, and oranges. Most supplemental Inositol is sold in the form of phytate.

   Dosage and Administration

   While most people do not need to take supplemental inositol, doctors sometimes suggest 500 mg
   twice per day in connection with depression, anxiety, and obsessive-compulsive disorder.
   While no recommended dosages are available, 12 to 18 grams per day appeared to be
   effective in double-blind trials.

1. L-Carnitine (25mg aka 50mg per/can) Fatty Acid Transport Mechanisms (cuts lactic acid ’soreness in muscles’)

   Carnitine, also known as L-carnitine, is an amino acid derivative which is
   manufactured by the body and used in energy metabolism and for proper use of fats.
   It transports fatty acids into mitochondria, the powerhouses of cells. In infancy
   and in situations of high energy consumption such as pregnancy and breast-feeding,
   the need for L-Carnitine can exceed the body's production of this amino acid.
   L-Carnitine is used as a dietary supplement to treat carnitine deficiency. It may also
   be used in persons with abnormal plasma lipoprotein patterns.

Suggested L-Carnitine health benefits

    * Carnitine will give an energy boost, which in addition to converting body
fat to fuel will elevate certain enzymes needed to metabolize sugars, starches,
and other carbohydrates. Athletes and casual exercisers can benefit from carnitine
supplementation because it reduces the accumulation of lactic acid, which is
responsible for the burn felt inside the muscles. This may enable exercisers
to gain without the pain, as one study confirmed.

    * Carnitine is also useful in clearing the bloodstream of ammonia and aids in
creating glycogen, used to store essential glucose.

    * Carnitine has been used in connection with angina, attention
deficit-hyperactivity disorder, congestive heart failure (propionyl-L-carnitine),
heart attacks, and intermittent claudication.

    * Carnitine can help to prevent muscle atrophy. Anyone suffering from a
severe degenerative disease, such as cancer or AIDS, may benefit from carnitine supplementation.

    * Cardiomyopathy, a disease of the heart muscle, becomes a distinct
possibility for those suffering from carnitine defficiency. This amino acid
protects the heart from damage when a heart attack or a spasm cuts off the oxygen supply.

    * It has been suggested that taking 2 grams of carnitine per day for four
weeks can cut the number of complications from heart attack, including chest
pains (angina), heart rhythm disturbances, and heart failure by 50.

    * Congestive heart failure flaws our ability to make carnitine. However,
taking 900 mg per day improved the health of one group of congestive heart failure 
patients, significantly increasing both their energy and their ability to exercise.

    * Carnitine is considered very important for infants. Infants usually receive the
carnitine they require through breast milk or fortified formulas, but this doesn't
always happen. Breast feeding mothers who are vegetarians may benefit by taking carnitine
supplements.

    * Low thyroid function may indicate a need for carnitine to help overcome low energy
levels and the tendency to gain weight.

    * Kidney dialysis rinses away amino acids, causing weak, tired condition, which is
threatened by high triglycerides. Carnitin supplements may be advisable in such situations.

    * Carnitine may prove somewhat useful in connection with diabetes, hypertension,
liver disease, and immune problems. However, not enough studies have been performed to
 substantiate any prescriptions for the aforementioned conditions.

Dosage

Most people do not need carnitine supplements. For therapeutic use, typical
amounts are 1-3 grams per day although higher doses may be recommended for certain
conditions. It remains unclear whether the propionyl- L-Carnitine form of carnitine
used in congestive heart failure research has greater benefits than the L-Carnitine
form, since limited research in both animals and humans with the more common L-Carnitine
has also shown very promising effects.

1. Panax Ginseng Extract (25mg aka 50mg per/can)

   Most commonly known as an adaptogen, panax ginseng is currently being used in Asian
   countries to treat heart conditions and lungs, as well as for an overall health enhancer.
   Panax ginseng has been known to have a relaxing effect on the muscles in the lungs. The
   resulting airway relaxation may help to calm asthma symptoms and other airways constricting
   lung conditions. In some studies a combination of panax ginseng and gingko seemed to
   increase memory and thinking processes.
   
   Dosage and Administration

Panax ginseng may be taken by mouth or applied topically. It can be applied directly
to the penis in treatment for erectile dysfunction in men. It is available in capsules,
dried root powder, fresh root, liquid extracts, and teas. Usually it is standardized to
contain 7 of the active ingredients known as ginsenosides.

The amounts of active chemicals in panax ginseng vary greatly according to how the plants
are grown, harvested, processed, and stored. Panax ginseng products may be extended with
other types of ginseng that are less expensive to produce.

Recommended daily dose of oral Panax ginseng is:

    * Fresh Root - 500 mg to 3000 mg (0.5 -3 grams).
    * Dried root powder capsules - 200 mg to 600 mg.

Tea may be made by soaking chopped fresh root or 1500 mg (1.5 grams) of dried root powder
in about 5 ounces of boiling water for 10 to 15 minutes. Strain to remove solid particles.
You may wish to sweeten the tea or flavor it with other herbs to make it more enjoyable.

It is encouraged to discontinue use after 3 months for a period of 2-3 weeks if using panax
ginseng continuously. It is always best to follow the directions on the package.

1. Milk Thistle Extract (20mg aka 40mg per/can) Anti Oxidant/Inflamatory also protects the liver
   

   Milk thistle helps relieve the symptoms of hepatitis, cirrhosis, and inflammatory
   liver conditions. It is one of the most effective herbs known for relieving liver disorders.

   Many herbalists and medical practitioners believe that milk thistle can help protect
   the liver from damage caused by alcohol, chemicals, drugs, diseases, and toxic plants.
   Milk thistle contains a chemical substance, silymarin, which is purported to protect
   liver cells in the following ways:

   1. Silymarin has antioxidant properties. Antioxidants are thought to protect body cells
   from damage caused by a chemical process called oxidation.

   2. Silymarin has anti-inflammatory effects, which keeps liver cells from
   swelling in response to injury.

   3. Silymarin seems to encourage liver cell growth. By changing the outside layer of
   liver cells, it prevents certain toxins from getting into liver cells.

   (Note: Milk Thistle Extract has been shown to protect the liver from the potentially
   damaging effect of drugs used to treat schizophrenia and other forms of psychosis.
   However, one trial found that it did not protect the liver from the potentially harmful
   effects of the drug Cognex, tacrine hydrochloride, used to treat early-stage Alzheimer's
   disease.) Milk thistle has also been reported to have some estrogen-like effects that may
   stimulate the flow of breast milk in women who are breast-feeding infants. It may also be
   used to start late menstrual periods. Milk thistle's estrogen-like effect may also have some
   usefulness for men with prostate cancer.

   Dosage Recommendations
   The suggested dose of milk thistle is generally 12 to 15 grams of dried herb
   (200 to 400 mg silymarin) per day or silymarin-phosphatidylcholine complex 100 to 200 mg two
   times per day. For liver protection, 120 mg silymarin (about 2 capsules) two times per day.
   For liver damage from alcohol, drugs, or chemicals, the recommended dosage of
   silymarin-phosphatidylcholine should be increased from two times per day to three times per day.

   Adjust the recommended adult dose to account for the child's weight. Most herbal
   dosages for adults are calculated on the basis of a 150 lb (70 kg) adult. Therefore,
   if the child weighs 50 lb (20 to 25 kg), the appropriate dose of milk thistle for
   this child would be 1/3 of the adult dosage.

   Side Effects

   Very few side effects if any have been associated with milk thistle. Milk thistle is
   considered safe when you follow the recommended dosage.

http://trail.motionbased.com/trail/player/8175386

http://trail.motionbased.com/trail/player/8175388

This is the race player from my race last week…

http://trail.motionbased.com/trail/player/8175387

This list came out of the best training songs, music made my training go better. During the winter when i was alone most of the runs and it was cold and i didn’t feel like being out there running through cold rain in the fall or snow covered trails.

Place   Div /Tot     Gende/Tot     Name               AgeG    Bib     City St                Split10      Guntime             Net               Pace
2417     234/257      1243/1424     Mike Welsh    38 M    3752 Collegevi PA     1:01:52      2:21:33               2:20:22          10:43

Did the race. Out of 3093 finishers I didn’t finish last. I maintained a faster pace than last year and did 4 minutes better than my broad street finish for 10.1 miles. This was an awesome experience and is an additional milestone. Prep is key. Also to all the folks who encouraged, ran with or yelled at me I appreciate it.

The course was nice there were a number of hills here and there. Overall the last 2-3 miles were painful. I sprinted the last 125 meters or so and that was per my coach Mary and the guy running next to me who started to take off.

Notes to self:

• Bandaids or immovable underarmor shirt
• run 13 miles at least once prior to the race
• pace control better earlier to a manageable long pace ie. 9:39s for the first 5-6 may have been to aggressive at the time.
• I did 6.55 mi in 61 minutes faster that my January trainings – 66 mins for 6.00mi
• All runs are progress simply by finishing, had some good miles ans some bad/hideous ones, but I was able to have them all 13.1 of them and that’s all that counts to me in the end…
• Also get more body glide