Hubert K aka knockingsoul

MIX: Voices 1 part 1 from 2003 now posted

Back on line due to popular demand for those who have lost their copies.   This mix is a set of my favorite vocal house tracks.  This mix was recorded in 2003 using all vinyl.

Enjoy.

Direct Download: http://www.divshare.com/direct/12312829-9f1.mp3
Itunes Podcast:    http://itunes.apple.com/ca/podcast/technologix-podcast/id286527181

RUNNING: Speedwork and why its so important for Marathoners

The whys and hows of short, fast runnign for a faster marathon

In January, Brett Gotcher (pictured, below right) ran 2:10 in his marathon debut. It was the fourth-fastest debut in U.S. history. When asked about his training program in post-race interviews, I was candid about the weekly mileage I prescribed for him as well as the marathon-specific workouts and even his short, fast speed workouts. It was these short, fast workouts that prompted several questions as to why a marathoner would do 200m and 400m repeats. Here’s why I had Brett run these workouts and why I think marathoners can benefit from some short, fast repeats during this last 10 weeks before the marathon.

Two Weeks to Race Day: 8-10 x 400m with 200m jog in sets of four at half marathon, 10K, 5K and 3K race pace

GREG MCMILLAN is an exercise physiologist and USATF-certified coach who helps runners via his Web site mcmillanrunning.com.

NUTRITION: Green Tea Power

Green tea has long been researched for its health-giving properties, but what can it do for athletes? Andrew Hamilton looks at the latest findings, some of which are causing real excitement in the sports science community…Originating from China around 2,000 years ago, tea is now the world’s most widely consumed beverage after water. Given its widespread consumption, it’s hardly surprising that tea has been studied for its potentially health-giving properties. Much of the early speculation was based on purely anecdotal reports but recent research indicates that tea (and especially green tea) really does seem to provide health benefits and more besides.

What is green tea?

All tea is made from the leaves of a plant called ‘Camellia Sinensis’. Although most of the tea consumed in the West is black tea, there are actually two main types, depending on the manufacturing process used (see figure 1):

1. Non-fermented green tea, produced by drying and steaming the fresh leaves to deactivate an enzyme called polyphenol oxidase. Inactivation of this enzyme helps prevent the oxidation (via a process known as fermentation) of some of the key compounds in tea associated with health;
2. Fermented black (and red) tea, which undergoes a full post-harvest fermentation stage before drying and steaming. This fermentation leads to greatly increased oxidation and a subsequent reduction in the final concentration of some the key health-giving compounds described below.

Although both black and green tea have been researched for their health benefits, it’s green tea that is of most interest to scientists. This is because green tea contains significantly higher levels of naturally occurring powerful antioxidants called ‘flavenoids’. There are many different types of flavenoids in the plant kingdom; in green tea however, the main flavenoids are ‘catechins’ of which four are present in high concentrations(2):

• epigallocatechin-3-gallate (EGCG) – approximately 59% of the total of catechin content;
• epigallocatechin (EGC) – approximately 19% of total;
• epicatechin-3-gallate (ECG) – approximately 13% of total;
• epicatechin (EC) – approximately 6.4% of total.

The exact content and ratio of catechins depends on the way the tea is processed, but the important points are that first, it is these catechins that scientists now believe are the compounds responsible for the main health benefits of green tea, and second (as figure 2 shows), all of these compounds (especially ECGC) are much more abundant in green tea than in black. Read the rest of this entry »

RUNNING: In the Heat…

Running & FitNews ®
American Running Association

With summer weather comes summer running, and with it a period during which your body needs to adjust to the higher temperatures and, in many regions of the country, drastically increased humidity. Knowing how these atmospheric changes affect you physiologically can help you prepare and ensure that you race safely and with minimized detriment to your endurance performance.

The body is better at handling external cold than external heat, and exercise raises internal temperatures in addition to the outside weather. The two problems with external heat are increased body temperature, which immediately affects performance, and dehydration, which imposes a more gradual drag on your ability to function in hot conditions.

Performance starts to suffer at just three degrees over normal temperature, and in a race, runners are not inclined to back off to meet this unsettling fact. This is where acclimatization comes in to help; a properly acclimatized body makes adaptations to allow for optimal performance when it recognizes that the challenge of extreme heat is present. Read the rest of this entry »

RUNNING: Allan Gardens Wellness Centre will make you well

If you are looking for a good specialist to help you with your running injuries please visit Dr. Imelda Gunawan at the Allan Gardens Wellness Centre. Imelda is not only the best chiropractor in Toronto, but also an avid marathon runner who understands what running injuries can do to our training schedule.  She has helped stay injury free for 2 years now!

www.allangardenswellness.com

EVENT: Fieldhouse+ Justins’ Birthday

RUNNING: Race - Acura 10 miler - 2010

Nutrition: Iron >> mineral that helps red blood cells transfer oxygen to body tissues.

It makes sense that incorporating a good strength regimen would be a great way to improve fitness and help avoid injury.  Have you thought much about the importance of dietary iron on your performance?  Iron may seem like the last thing on your mind when you are breaking a good sweat.  But you are actually losing a small amount of iron with that sweat.  Ensuring that dietary iron is up to par is an important factor in performance.
Read the rest of this entry »

Nutrition: Flaxseed >> The omega-3 benefit of flax is its source of fat

Breads, tortillas, pasta, granola bars, and cereal – it’s everywhere!  All the sudden so many foods have added flaxseed.  To buy or not to buy your foods with flax - that is the question.  What, if any, advantage will you have by eating more flax in your diet?

Many health conscious individuals seek flaxseed because it is an excellent source of omega-3 fatty acids.  Flaxseed can have wonderful health benefits, especially if you struggle to eat at least 2 servings of fish a week and do not take fish oil supplements.  A diet rich in omega-3 has been linked to many health advantages such as the prevention of heart disease, reducing triglycerides, cholesterol, and blood pressure. Read the rest of this entry »

Dehydration is arguably the single most preventable impedance to running performance

American Running Association

Dehydration is arguably the single most preventable impedance to running performance, while overhydrating remains a danger for runners all too aware of the first fact. In the height of the dog days of summer, how do we find the precise balance between extremes of fluid intake?

During its semi-annual symposiums, which routinely present the latest research from nationally renowned fluid experts and hematologists, the American Medical Athletic Association has devoted much of its time and energy to offering up-to-date and nuanced answers to this question. Every long-distance runner differs in fluid need, but a few general principles apply to bring a picture into focus. Read the rest of this entry »