kohpapa

uncle once contributed this forum thread - Nutrition, Hydration and Metabolism for Runs... http://www.sgrunners.com/forum/index.php?/topic/22662-nutrition-hydration-and-metabolism-for-runs/ unfortunately, this is no longer editable to continue... and so, my dear @Lady Ice again find uncle's topic of relevance (and charisma) here, uncle would reply based on nutrition and metabolism needs important for Runs - Endurance (or Ultra) Runs... The ketogenic diet first gained fame through its effectiveness for weight loss. The high-fat, low-carb diet promotes nutritional ketosis–a normal metabolic state marked by moderate levels of ketones in the blood. The idea with carb restriction in terms of weight loss is that it prompts the release of body fat to be burned or converted to ketones for energy (extra dietary fat also contributes to ketone production). For decades, much of dieting focused on counting caloric intake. But not keto. In other words, nobody would ask you how many keto"es" are needed for run... abutthen.... so, going back to calories which is based on g Carbo, g Protein, g Fat Are All Calories Created Equal? weight gain = energy (calories) in - energy (calories) out This traditional viewpoint argues that the food eaten is unimportant–a calorie is a calorie. To lose weight, create a calorie deficit by either eating less or burning more. To gain weight, increase calorie intake. The opposing viewpoint maintains that calories still count, but the type of food consumed has a trickle-down effect on the amount of energy expended, and what foods the body craves. It takes way more energy to process and store protein than it does carbohydrate or fat–this is called the thermic effect of food. Essentially, one burns more energy dieting protein because it requires more energy for the body to process. "I find that people eating low fat stuff does not do much for their body shape or the amount of fat and wondered if it is actually due to the amount of sugar. Lactose is the same in normal milk and low fat milk. Sugar converts to fat" wah so many questions in 2 sentences...likedat how uncle answer...abutthen..uncle compartmentise into: think about Weight Loss, g carbo (sugar), g protein (meat, milk), g fat...go back to calories (what you understand on energy expenditure during run)...Weight Loss is associated to keto diet....then why some and not all runners need to have keto diet? is it the need to loss weight or for diabetes type 2 runners...and finally metabolism...any bodily movement (run, bike or swim), skeletal muscles requires energy expenditure - aerobic (endurance), anaerobic (weights training or HIIT of quick burst activities)...what does body need most...carbo (sugar), energy gel, or protein shake better... "Normally on marathons and ultras I use fat and protein as my nutrition. Find it lasts longer than the carbohydrates." metabolically... check out what you really know and what you have being told by many... uncle, your silly and funny Sports Nutritionist...1 post worth... enjooy

for all whose age-group 40 and above...Protein and You as Runners: Runners also know that we need to pay attention to the food we eat to recover fast and prevent injuries (or heal a current injury), and most of us know that protein is the best way to assist with the recovery process. How Much Protein Do I Need For My Training? Training for a 10k – 1/2 marathon Start at 1.2 g of protein per kg of body weight. If you feel great and you are recovering quickly, this is the perfect amount for you. If you are not recovering well or find you keep getting injured, you may need additional protein while you are training. Increase your protein uptake to 1.5g per kg of bodyweight. You can also change your protein intake based on the intensity of your training day. On hard workout days, increase your protein intake to 1.5g On easy recovery days or rest days, keep your protein intake to 1.2g. What’s the bottom line? Keep experimenting with slight changes in your protein intake until you notice a positive difference in your recovery rate. Training for a marathon While you are committed to following your marathon training schedule, give this a try: Start at 1.4 g of protein per kg body weight and apply the same process as the 10k-1/2 marathon group. Give yourself about a week at each protein level to determine if it is the right amount for you. What’s the bottom line? Don’t feel like you have to watch every gram you consume. As long as you stay within a range of about +/- 10g of protein from the suggested amount for your body weight, your recovery will be fine. Is Chocolate Milk a Good Recovery Drink for Runners? Chocolate milk has been toted as a great recovery drink for runners, but is it really all it is cracked up to be? When you break down an 8 ounce glass of reduced fat chocolate milk nutritionally you get : 190 calories 5 g of fat 2 g fiber 24 g of sugar 7 grams of protein This isn’t terrible, but chocolate milk does lack a few key amino acids essential for optimal recovery. Chocolate milk does not provide the body with the amino acid L-Glutamine, which can boosts the immune system and can help manage aches, pains, and soreness by reducing inflammation. How does chocolate milk compare to a protein shake? Let’s take a recovery shake made with 1 cup almond milk, 1 scoop protein powder, and 1/2 cup blueberries 180 calories 3.5 g of fat 4 g of fiber 8 g sugar 26 g protein In addition to having more than three times the amount of protein, less fat and 3 times less sugar, this specific protein shake offers 5,000 micrograms of L-glutamine. Calorie for calorie, the protein shake with blueberries is a healthier recovery drink than chocolate milk. Now: If it is the chocolate you crave, there are plenty of options of high quality protein powders, supplements, and milk alternatives that come in a chocolate flavor. enjooy

It has been a great and testing year for all... thanks to thelonelyrunner... "It's not about how far or how fast... It's about who you are inside!!!" - thelonelyrunner and many here who have contributed financially to the running of sgRunners...for if not... uncle and many could not have continued to be in this forum... merry christmas & happy new year to all silly and funny uncle.....greets all... and may you have a happy 2019 running events ahead...

aiyo...uncle's favourite topic Sundown Marathons...@activerun ... you sure want uncle to end with 1000 posts with this one... as for your question on how "bad' the development at Changi Coast Road area....now is a even longer route which includes all the above ...it is known as Tenah Merah Coast Road...SG Ultramarathon 2017 was held in this one in rain.... Tenah Merah Road is about 12-13km compared to the 8km of the Changi Coast Road from the Tenah Merah Canal.. uncle's faviourite LSD route is from the Hub - Fort Road via Garden By the Bay East..end of ECP ...Tenah Merah Coast Road...Changi Village...for the sack of Sundown Marathon memories...yes traffic is lesser... there is no toilet in this tenah merah coast road..only PCN shelters are your take cover if you have Cat 1 Thunder Storm..and there are currently construction sites actively on.... uncle choose to end this SD topic here just to reply and update @activerun...anything else about SCSM 2018 matters...

maybe, this race has left something for all to think as - we are participants of an event...we are entitled to a run - safety, hydration, nutrition (for longer distance)...entitled to t-shirt, bib and goodies...sunglasses cracked during the RPEC, so exchange..t-shirt too big or small, so exchange....now pre-race...toilet is there...use it, but queue...run - if injured first-aid...and if need to be sweep off, coach is provided to bring you to race village...entitlements are all yours to collect...COT? applies only to those in last wave, and those who reached the finishing point with after 7++ hour... perhaps, if there is still some misgiving from both race host and participants like we... look forward to 2019...those who didn't qualify, train harder, those who want to do PB...those who want to double up challenge with 10Km + 21KM or even 42KM...train even harder.. hope this is a genuine ending for all...it is good to have this discussion with closure...yes, good and bad..improvement and with aspiration of what is the best...is always there..

remember, World Class Marathon is for the Elites...and we are just participants...and you are awarded with a cert of participation...and not an IAAF ranking as for Elites for Gold Label Race Course and they are rewarded with money. same as why the last wave has to be given only 3, 4, 5 hour of race route, and cut-off...all because of road opening for the traffic... site traffic controllers are CISCO traffic wardens...and their job is when the road is to be closed and reopen...and they can be giving the runners the cut-off...sorry, this route is cut off...

motorists...you said...loud shouting...and there must be someone who witnessed the incident... uncle has ran in this construction road, if not closed, there will be alot of vehicles going to and fro from the construction sites...and maybe, they were not informed of the race route closure... and uncle in my experience as an official (bike and run) is to make sure no vehicle is to be in this race route.... yellow/black or red/white tapes must tie at ALL entrance/exit of the construction sites...eg at Changi Coast Road (the then old Changi Airport Terminal 3) favourite site for bike riding and racing...now closed and sealed because of Airport Terminal 4...there are then construction sites.... ok, @activerun, you do have an issue and probable reason for the organisers..."Are you sure all construction sites personnel are informed of the road closure, and if yes, what aren't the entry/exits of the construction sites are tied with what uncle called "caution" tapes....and why there is incident of incoming vehicle coming onto the road?" no, this is not a ghostly encounter as uncle talk silly and funny, apologise...this is an oversight of officials not ensuring the safety of moving vehicles - no vehicle is allowed along the race route at specific time... thumbs up for this violation, and this will be a better probable reason...for the encounter... 2 posts worth...

if u need anything not so serious but ghostly encounter....call uncle... @activerun .... thanks for your vote of confidence in 2012...uncle has no intention to doubt but explore your encounter...time, and perspective...how do you see yourself here? is this good enough for you to describe what you can say you saw? looks like we still cannot end this thread...without uncle also very curious...what actually happened... " I was greeted with a head-on small saloon car entered into the Cool Zone @ 25km for "car wash???" against the runners flow, immediately I've forgotten about this trembling SHOCK once exited the Haunted Cool Zone and continued my long journey..." but, if you notice in every cool zone, there is aircon cooler system...so I will go for there is technical setup and only contractors to scsm must have access to this cooling zone @ 25km @ hydration point 13...do you remember it was "Anything is Possible" zone... do you remember colour of vehicle, was there a commotion by other runners also were surprised like you, shouted and called out such as "what the.." update, maybe with something very personal with uncle.. "A few years ago, I was in a car accident. Since then,It’s difficult, and the idea of a seeing a car drive by me makes me feel lightheaded.

ok, again for my sweet @Lady Ice and for the sake of ending this forum with uncle's ghostly encounter tips for runners... Do you know why, there is a zigzag bridge at macritchie reservoir? lim bo seng tomb is nearby (do you believe that he was buried there?)...and there was an WW2 Japanese Shrine on the other side of the track near to the SIME @Singapore Island Club side...and there was a hidden water tomb just mere 1.5 km on the "right" side of this pic.... so it is known...spirits go straight and follow u along the macritchie route...if you really had an encounter of being followed...this bridge is zigzag...so if you can say bye bye to them...they are kena trapped in this zigzag bridge...now you know why you must run this zigzag bridge always...your "friends" go bonkers kena bang och..bang och...och...och...och... so, when uncle run cemeteries..is all the time zigzag zigzag....kena chase by them is no fun hor...uncle became to be "Catch"ed by them ALL in the new ghostly pokemon game... enjooy... and pleeze...no more alert for uncle...

and for @activerun ... it is a privilege to see an encounter... just like uncle...because only you and uncle got third eye (spiritual)... meaning you can see more and I must admire you for posting so many in this forum thread....leave this encounter to 7th lunar month 2019...then uncle join you to "catch" them ALL... just to end this ghostly encounter with a story....

my dear @Lady Ice... this is forum...anything else you can PM to me...let's leave this forum ends with all posting...otherwise, many others thought uncle got charisma...and now everyone miss me and wants to speak to me... let's talk at other forum threads...and let this one be rested...for 2018..

my dear @Lady Ice .... always you ask for uncle...uncle must come back and contribute another 100 posts....after that... ok, uncle was also known as ghost story runner during the 7th Lunar Month....don't let uncle end this thread with ghostly marathon run with 1000 posts... let uncle see if at the location where @activerun claims encounter that "vehicle"....uncle must consult my shifu...monkey god for consultation...

aiyo, uncle got to be recalled back to this forum thread again, because kena quoted alert....tsk...tsk...but, it is good to return for verification with explanation... since I was in last wave, there was technician checking on the cooling zone..he looked ordinary with no pass, and not scsm official...and because it is time to pack up...so start to dismantle the cooler from the blownup setup...and I even saw the blownup was about to be taken down....so, I supposed, these may be the contractors of the cooling zone...so question to scsm...contractors? are they allowed to be at the race route, if yes, are they allowed to have their vehicle entered into the race route? are they given any security screening and even pass to be at the race-route? what if @Ender they are potential terrorists...then uncle gave thumbs up for the concern... yes, it is not proper for non-official car...unless it is for the purpose of first aid - ambulance...authorised means security screened and authorised for the purpose of security and first aid...how about, the transport for the crew...all must have planned properly before runners enter the race route... abuthen...the report of this "mysterious" vehicle...uncle must apologise...this pic snapped was meant to be an act of mischief, not real... was there really a "vehicle"? because nobody has feedback and report from the ground while running the race route...and for those who had seen...did not even report and make a really strong complain about it...some more no pic..so uncle created this "haunted and ghostly" encounter...did the concerned person really "see" the vehicle or a "passing" which nobody even notice...abuthen...was it a virtual encounter?...soory...uncle was just exploring the other possibility....why nobody knew, nobody supported the report here so far or from any other feedback on their experiences in the race route from all sources...maybe need a playback from the eye of the sky...satellite?!? the only official car is only when the Elites running and returning towards the finishing...there should be the only vehicle for the Race Official - The Chief Timer...behind the car...a motor bike mounted with a timer to inform the Elites... and that is what uncle seen on the 1st 2-3-4 km of the Elites in Pen A along Nicoll Highway...this same vehicle and the motor bike mounted with a timer...with the Elites running behind... will be the official car...

Extracted, Credited with thanks from uncle for the purpose of only sharing with the Run Community, and Reproduction from CNA (Channelnewasia) LifeStyle (14 Dec 2018) with the interesting Research found that "aerobic activities like jogging and interval training can make cells biologically younger but not weight training" for the purpose of promoting run for healthly lifestyle and fitness for all... Extracted - https://cnalifestyle.channelnewsasia.com/wellness/is-aerobic-exercise-the-key-to-successful-ageing-11026708 Credit of Source reproduced from Gretchen Reynolds © The New York Times 2018 Aerobic activities like jogging and interval training can make our cells biologically younger, according to a noteworthy new experiment. Weight training may not have the same effect, the study found, raising interesting questions about how various types of exercise affect us at a microscopic level, and whether the differences should perhaps influence how we choose to move. There is mounting and rousing evidence that being physically active affects how we age, with older people who exercise typically being healthier, fitter, better muscled, and less likely to develop a variety of diseases and disabilities than their sedentary peers. But precisely how, at an interior, molecular level, exercise might be keeping us youthful has not been altogether clear. Past studies have shown that exercise alters the workings of many genes, as well as the immune system, muscle-repair mechanisms and many other systems within the body. Some researchers have speculated that the most pervasive anti-ageing effects of exercise may occur at the tips of our chromosomes, which are capped with tiny bits of matter known as telomeres. Telomeres seem to protect our DNA from damage during cell division but, unfortunately, shorten and fray as a cell ages. At some point, they no longer safeguard our DNA, and the cell becomes frail and inactive or dies. Many scientists believe that telomere length is a useful measure of a cell’s functional age. But researchers also have found that telomeres are mutable. They can be lengthened or shortened by lifestyle, including exercise. A 2009 study, for instance, found that middle-aged competitive runners tended to have much longer telomeres than inactive people of the same age. Their telomeres were, in fact, almost as lengthy of those of healthy, young people. But that study was associational; it showed only that older people who ran also were people with extended telomeres, not that the exercise necessarily caused that desirable condition. So, for the new study, which was published in November in the European Heart Journal, many of the same scientists involved in the 2009 study decided to directly test whether exercise would change telomeres. They also hoped to learn whether the type and intensity of the exercise mattered. The researchers began by recruiting 124 middle-aged men and women who were healthy but did not exercise. They determined everyone’s aerobic fitness and drew blood to measure telomere length in their white blood cells (which usually are used in studies of telomeres, because they are so readily accessible). They also checked blood markers of the amount and activity of each person’s telomerase, an enzyme that is known to influence telomere length. Then, some of the volunteers randomly were assigned to continue with their normal lives as a control, or to start exercising. Others started a supervised programme of brisk walking or jogging for 45 minutes three times a week, or a thrice-weekly, high-intensity interval programme consisting of four minutes of strenuous exercise followed by four minutes of rest, with the sequence repeated four times. The final group took up weight training, completing a circuit of resistance exercises three times a week. Researchers monitored people’s heart rates during their workouts, and the exercisers continued their programmes for six months. Afterward, everyone returned to the lab, where the scientists again tested fitness and drew blood. At this point, the volunteers who had exercised in any way were more aerobically fit. There were sizable differences, however, between the groups at a molecular level. Those men and women who had jogged or completed intervals had much longer telomeres in their white blood cells now than at the start, and more telomerase activity. The weight trainers did not. Their telomeres resembled those of people in the control group, having remained about the same or, in some instances, shortened during the six months. These results would seem to indicate that exercise needs to be aerobically taxing to extend telomeres and slow cellular-level ageing, says Dr Christian Werner, a cardiologist and researcher at the University of Saarland in Germany, who led the new study. “In the parameters we looked at, endurance exercise was clearly ahead of resistance training,” he said. The reasons might lie with differences in intensity, he added. "Even though resistance exercise was strenuous, the mean pulse rate was much lower than with running,” resulting in slighter blood flow and probably less physiological response from the blood vessels themselves. Those who did resistance training would have produced less of a substance, nitric oxide, that is thought to affect the activity of telomerase and contribute to lengthening telomeres. But the findings do not indicate that weight training does not combat ageing, he said. Like the other workouts, it improved people’s fitness, he said, which is one of the most important indicators of longevity. Overall, he said, the results underscore that differing types of exercise almost certainly lead to potentially synergistic impacts on our cells and bodily systems. In future studies, he and his colleagues would like to study the cellular effects of various combinations of endurance and strength training. But for now, the message of the new study, he said, is that exercise of any kind may change the nature of ageing, even for people who already are middle-aged. “It is not too late,” he said, “to keep your cells young.” uncle agreed for these are the reasons...Keep Running Better After 40 Years Old...for you keep your biological cells running younger like uncle ....

to all here, uncle bids bye bye...have a great holiday... Extracted from Runsociety (Maylinda Teo) Images from Singapore Marathon 2018 race experience, with thanks from uncle...for the purpose of sharing: https://www.runsociety.com/races/standard-chartered-singapore-marathon-2018-race-review/ Enjooy...