thegoodfellas/blogset-br huggingface dataset:
Aconteceu hoje a 30a maratona internacional de Porto Alegre, que show, trinta anos de uma das melhores maratonas do Brasil. Esta ja e a segunda vez que eu corro essa maratona, e foi em Porto Alegre que eu fiz meu Recorde Pessoal: 3h 27min.Esse ano fui de carro a Porto Alegre, no sabado de manha, cheguei perto do meio dia, e me hospedei num hotel muito bom, o Harbor Regent SuitesDomingo de manha, o hotel fez um cafe da manha caprichado e antecipado (5:00) para os atletas, e com a energias carregadas eu estava pronto pra encarar os 42km. largada!Pouco a pouco estou superando o trauma da quebra em maratonas, e resolvi mais uma vez correr na boa.... Resolvi nao forcar, e corri acompanhado de alguns amigos baianos: Ney, Yuri, Luiz.ta chegando!!chegada!! E logico que eu gostaria de fazer novamente uma maratona sub 3h30min, mas sei que depende de mim. Depende da minha disponibilidade em treinar, depende do meu esforco. Agora, casado, as coisas mudaram, mas pretendo e sonho em voltar a correr sub 3h30min. Estou muito feliz, esta foi a maratona que em corri mais sossegado de todas, sem stress, sem quebras, e tranquilo.Ate a proxima! How Inactivity Changes the Brain By GRETCHEN REYNOLDSA number of studies have shown that exercise can remodel the brain by prompting the creation of new brain cells and inducing other changes. Now it appears that inactivity, too, can remodel the brain, according to a notable new report.The study, which was conducted in rats but likely has implications for people too, the researchers say, found that being sedentary changes the shape of certain neurons in ways that significantly affect not just the brain but the heart as well. The findings may help to explain, in part, why a sedentary lifestyle is so bad for us.Until about 20 years ago, most scientists believed that the brains structure was fixed by adulthood, that you couldnt create new brain cells, alter the shape of those that existed or in any other way change your mind physically after adolescence.But in the years since, neurological studies have established that the brain retains plasticity, or the capacity to be reshaped, throughout our lifetimes. Exercise appears to be particularly adept at remodeling the brain, studies showed.But little has been known about whether inactivity likewise alters the structure of the brain and, if so, what the consequences might be.So for a study recently published in The Journal of Comparative Neurology, scientists at Wayne State University School of Medicine and other institutions gathered a dozen rats. They settled half of them in cages with running wheels and let the animals run at will. Rats like running, and these animals were soon covering about three miles a day on their wheels.The other rats were housed in cages without wheels and remained sedentary.After almost three months of resting or running, the animals were injected with a special dye that colors certain neurons in the brain. In this case, the scientists wanted to mark neurons in the animals rostral ventrolateral medulla, an obscure portion of the brain that
controls breathing and other unconscious activities central to our existence.The rostral ventrolateral medulla commands the bodys sympathetic nervous system, which among other things controls blood pressure on a minute-by-minute basis by altering blood-vessel constriction. Although most of the science related to the rostral ventrolateral medulla has been completed using animals, imaging studies in people suggest that we have the same brain region and it functions similarly.A well-regulated sympathetic nervous system correctly directs blood vessels to widen or contract as needed and blood to flow, so that you can, say, scurry away from a predator or rise from your office chair without fainting. But an overly responsive sympathetic nervous system is problematic, said Patrick Mueller, an associate professor of physiology at Wayne State University who oversaw the new study. Recent science shows that overactivity of the sympathetic nervous system contributes to cardiovascular disease, he said, by stimulating blood vessels to constrict too much, too little or too often, leading to high blood pressure and cardiovascular damage.The sympathetic nervous system will respond erratically and dangerously, scientists theorize, if it is receiving too many and possibly garbled messages from neurons in the rostral ventrolateral medulla.And, as it turned out, when the scientists looked inside the brains of their rats after the animals had been active or sedentary for about 12 weeks, they found noticeable differences between the two groups in the shape of some of the neurons in that region of the brain.Using a computerized digitizing program to recreate the inside of the animals brains, the scientists established that the neurons in the brains of the running rats were still shaped much as they had been at the start of the study and were functioning normally.But many of the neurons in the brains of the sedentary rats had sprouted far more new tentacle-like arms known as branches. Branches connect healthy neurons into the nervous system. But these neurons now had more branches than normal neurons would have, making them more sensitive to stimuli and apt to zap scattershot messages into the nervous system.In effect, these neurons had changed in ways that made them likely to overstimulate the sympathetic nervous system, potentially increasing blood pressure and contributing to the development of heart disease.This finding is important because it adds to our understanding of how, at a cellular level, inactivity increases the risk of heart disease, Dr. Mueller said. But even more intriguing, the results underscore that inactivity can change the structure and functioning of the brain, just as activity does.Of course, rats are not people, and this is a small, short-term study. But already one takeaway is that not moving has wide-ranging physiological effects. In upcoming presentations, Dr. Mueller said, he plans to show slides of the different rat neurons and, echoing the old anti-drug message, point out that this is your brain. And this is your brain on the couch.fonte ny times
Chegou a hora do meu depoimento... por que eu corro?Minha reposta poderia ser aquela bem cliche... eu corro porque e bom, faz bem pra saude... ou corro, pois me faz bem, a corrida me ensina a ter dedicacao, persistencia etc... concordo com tudo isso...Mas, eu corro, alem de tudo isso... corro pois correr e parte integrante da minha vida... nao me vejo sem a corrida... Quando corro, o mundo para... e o meu momento, aquele tempo que nos merecemos desfrutar, e o meu tempo pra relaxar. Descanso a mente, exercito o fisico... paradoxal, mas sem duvida muito real... Por mais esquisto que seja me ver correndo de manhazinha aqui em Joacaba, as vezes com chuva, outras vezes com frio... por mais que a galera desta cidade ache que e loucura... As pessoas tem seus hobbies, suas manias... e quer saber, cada um com sua mania... nao ligo pra nada disso... e apenas curto a corrida! do meu jeito, no meu ritmo... Ola a todos, hoje quero listar os 7 habitos eficazes para o treinamento para correr uma Maratona. Esta lista foi feita por mim, atraves da minha experiencia em ter corrido 8 maratonas, e a partir de meus estudos sobre o treinamento para maratonas. Vamos la:1 . Treinar com uma variedade de ritmos diferentesAssim como a sua dieta deve incluir uma variedade de diferentes nutrientes, o seu treinamento deve incluir um numero de diferentes tipos de treino, cada um dos quais melhora o seu funcionamento de diferentes maneiras. Nenhum e "melhor para voce " do que os outros: voce precisa de um pouco de todos eles. Voce deve incluir corridas longas lentas, corridas no limiar de lactato, VO2 maximo, tiros curtos, rampas, fartlek, corridas com tempo run.2 . Fazer uma quilometragem bastante grandeCorrer e um esporte honesto : voce recebe o que voce colocar dentro. E preciso ter uma base boa para encarar os 42km de uma maratona, pois o corpo precisa estar adaptado a correr longas distancias... e quanto maior a quilometragem acumulada, maior a resistencia da pessoa.3 . Perder pesoCarregar menos peso faz uma grande diferenca. Isso nao significa que voce tem que fazer uma dieta : voce pode perder muito peso ao longo do tempo ao seguir com os treinamentos de corrida.4 . Comer melhorAlem de contribuir para a perda de peso, comer melhor ajuda o corpo a se render bem no treinamento, melhora o seu sistema imunologico, e te da mais energia. Precisamos cortar o acucar, gorduras hidrogenadas e alimentos altamente processados, alem de incluir os cereais integrais, frutas nas refeicoes. O acucar, em particular, nao tem lugar na dieta de um atleta: e uma droga altamente viciante e perigosa.5 . Coma apos o treinamentoApos cada treino, seu corpo precisa se reconstruir e se adaptar, voce deve fornecer os nutrientes para reconstruir o musculo. Se voce comer imediatamente apos os treinos duros, seu corpo vai se recuperar melhor, e sua imunidade nao sera afetada.6 . Nao treine em excessoGalera, muito cuidado com o overtraining! Nas tres semanas antes da maratona, ha pouco que voce possa fazer para melhorar
o seu rendimento, mas ha muito que voce pode fazer para joga-lo fora. Muitos corredores exageram nos treinos das ultimas semanas antes da maratona. se voce fizer treinos puxados nas ultimas tres semanas vai fazer voce cansado, e no dia da de correr a maratona voce estara desgastado.7 . Split negativoE muito melhor, fisiologicamente e psicologicamente, comecar devagar e acelerar durante a corrida. Adotei essa estrategia nas minhas maratonas!
Common Limiting Factors in the Marathon... and how to conquer them to run your best marathonThe marathon poses an interesting challenge. Most of you know exactly what I'm talking about, because you've made several attempts at the distance by now. A few, the lucky among us, enjoy relative success even in their first or second marathon, but more commonly, in spite of what we might deem excellent preparation, most of us experience one or more known issues that plague a marathon attempt. These are issues that can suddenly appear after 18 miles of feeling great, or after 22 miles of staying on pace for a PR. Here, I've tried to identify the primary issues that tend to appear during the marathon and explain what's happening and how you can avoid these issues.THE IDEAL MARATHONLet's start with what your ideal marathon should look like, especially regarding your pace. There's solid evidence that the optimal way to pace yourself over any distance longer than 800m is to run an even or negative split, i.e., running the second half of the distance at the same speed, or perhaps even slightly faster than the first half. It's challenging, yes, but mostly because it means we have to exercise a little (or a lot) of patience from the start, and run what feels too slow for the first one-third or more to ensure that we don't slow too much towards the end.To achieve your best race, you'll still need to avoid the common problems below, any of which will derail your most determined effort. The oversimplified answer is that matching expectations to training level and executing the correct pacing will go a long way to avoiding these obstacles. A common thread running through all these issues, therefore, is adopting an appropriate pacing strategy. It should always be your starting point. Although the speed each runner runs will be different, their pacing strategy should be similar. But even when you get the pacing right, you'll still need to take action before and during the race to give yourself the best chance of running to your potential.ISSUE #1: DEHYDRATION, FLUID BALANCE AND THE ROLE OF THIRSTLate in a marathon, you find the work of maintaining pace getting much harder. Inevitably you slow and miss your goal. You blame it on dehydration, and, in truth, the loss of fluids likely had a small role.Let me say, however, that fluid balance plays a much smaller role than you probably think. The messages that we receive as runners tell us something entirely different, and the causes for that are complicated and lie somewhere in the debate between science and marketing. But suffice it to say that being "dehydrated" probably doesn't mean what you think it means. The effect and the importance of "hydration" are overstated. Perhaps the best way to try to understand the role of fluid during your racing and training is that restricting fluid will lead to a less than optimal performance. As long as you're not fluid restricted, however, you can rule out hydration as an obstacle. "Restricted" is
a relative term, of course, and the amount each of us needs is different according to our individual characteristics as well as the environmental conditions. Following the dictates of your thirst is adequate, however, to ensure that you get sufficient fluid in any given racing situation. Full disclosure: It's probably a lot less than you think it is.If for some reason you're not able to meet your thirst, you'll in all likelihood go slower, especially if it's hotter outside. By how much? Probably only around 34 percent. That's a lot if you're aiming for a best time, when even only a 12 percent difference is meaningful, easily the difference between making the goal and not making it. But 34 percent is small when you see some of the claims thrown around by product manufacturers and even some sports scientists.It's important to note that drinking more fluid than you would when following your thirst will not magically make you go faster. Our normal physiological response to exercise and sweating is to lose some of our body weight in the form of fluid. Typically when we drink to thirst we lose about 25 percent of our body mass because we don't replace 100 percent of our sweat losses. That's normal, and doesn't represent dehydration. To put it another way, drinking to thirst prevents dehydration. So drinking enough fluid to prevent any weight losses won't make you go faster than if you drink to thirst, and in fact represents over-hydration.Restricting fluids, however, will affect your performance. So when you're aiming for your best time, and you're not able to drink to thirst because of not enough aid stations on the course or you're unable to take in enough on the run, your performance will likely suffer. However, given that most marathons now have aid stations nearly every mile, this is an unlikely scenario. Learn to tune in to your thirst sensations, and to drink comfortably at race pace, and then don't psych yourself out. Trust your physiological thirst mechanism and know you'll perform well even if you don't "hydrate" right from the gun. You might be surprised how it changes your running if you can unchain yourself from the hydration issue.ISSUE #2: THE MUSCLE CRAMPNearly every runner has experienced a cramp, especially if they've attempted a marathon. Putting in all the miles and attempting to race 26.2 miles produce a situation rife for muscle cramps. A cramp will immediately dash any hope of a best performance, while simultaneously ensuring a miserable remainder of whatever distance you're attempting. This is certainly bad news all around.Less certain is what we know about how to prevent cramps, because we lack a reliable way to reproduce cramps during exercise in the lab, and that makes it hard to understand fully what's causing them. What we do know are several things based on what we see when they occur.First, they're not related to fluid balance. Data from the Two Oceans Ultra Marathon (35 miles) examined crampers and non-crampers who finished at the same time. On paper, you can't tell the
difference between them, as all the electrolytes measured look exactly the same between the two groups. That indicates the runners were all hydrated/dehydrated to a similar extent. So fluid doesn't seem to play a role. In addition, everyone who finishes the marathon has lost some amount of fluid--since 99.99 percent of all finishers lose around 23 percent of their starting body mass--so if "dehydration" (defined in this case as losing even 23 percent of your body mass) were really to blame for the cramps, then that would mean we should be seeing many more crampers at the finish line. But as it turns out, only around 1 percent of any race's entrants are seen in the medical tent, and for numerous conditions ranging from abrasions to sprains to collapse.Fatigue, specifically local fatigue of a particular muscle or muscle group, seems to be a more important factor. The issue at hand is neuromuscular in nature, and we think is caused by a particular reflex between your muscle and your spinal cord that experiences a bit of a malfunction. One of the motor neurons becomes excited, and isn't turned off, thus constantly stimulating the muscle to contract--otherwise known as a cramp.We aren't sure entirely what causes this to happen, but local muscle fatigue is a common thread. Therefore, preventing that local fatigue, or any fatigue, is your best path to preventing cramps. This can be done by adequate preparation and training, but that speaks to only part of the issue. The other equally important part of adequate training is "appropriate execution." By that I mean you should pace according to your training level, and ensure your performance expectations match your current training status. So if you're trained to run a 3:40, don't complete the first 10 miles at 3:10 pace. It sounds simple but is probably one of the most challenging parts of marathon racing. It requires honesty, discipline and patience in particular, because we all know that in the first 10 or so miles we feel amazing, partly due to the atmosphere and crowds early in the race and partly because since we've trained to complete 26.2 miles, running 10 miles at a slightly faster pace still seems easy to us.My experience from the many races I've worked indicates that it's the athletes who attempt to outrun their training who are most susceptible to cramps, because they're the ones who are inducing the local fatigue by asking their muscles to do more than they're ready for.The take-home message here is first to ensure you put in the training. But equally as important is matching your performance expectations with your current ability. Doing those two things reduces the chance that you experience a debilitating cramp along the way to the finish. In case you do cramp up, however, the best remedy is to pause and stretch the affected muscle, if possible. I know the last thing you want to do is stop and stretch for 3060 seconds, but at that point it just might help make those last few miles bearable. In this case
you must accept the fact that all performance bets are off, and the goal has now shifted to finishing in a respectable time.ISSUE #3: THE LOSS OF GOOD FORMOver shorter distances deterioration of form isn't much of a problem, even at higher intensities, but over the marathon the effect of repetition is amplified, and suddenly after 18 miles all those muscles that help stabilize are taking strain and becoming fatigued. They're less able to perform their job, and the consequence is a serious deterioration of that picturesque form you displayed early in the race, accompanied by a deterioration of pace.A common pitfall of novice and experienced runners is that they think of running as something only their legs do. Accordingly, they run. And run, and run, and run. And that's certainly an important part of any marathon training program, because the distance training is absolutely crucial to success, however you define it. But running isn't just about our legs, and all the other parts of your body have to work so that your legs can continue to do their job. It's an exercise in biomechanics, because for the legs to propel you forward, many other parts of the kinetic chain must be stabilized and counterbalanced to keep you moving in a straight line. In this case I'm referring to your core and trunk muscles, whose role is to stabilize the body while you take off and land as part of each stride.For many years I didn't buy into the message of "core stabilization" that was trumpeted by all the exercise ball and other equipment manufacturers, but over time I've come to realize that there's some truth in the benefits of training these muscles. The gimmicks and equipment and books are probably overkill, but the concept of training these important muscles is solid. Unfortunately there isn't much science to really back this up, but independent of that lack of data, I believe you'll notice a difference in your general state of physical health as well as your running performance if you spend some time developing this part of your running.Like any part of a training program, it needn't be--and shouldn't be--done every week. Rather, it's part of an appropriately periodized program so that in any given training year you spend one or two eight-to 10-week periods of training that targets these muscles. The exercises are simple, and can be done at the same time as normal running training, although they're probably best suited to lower volume and easier periods. You can even do them at home or at work if you have an office and can deal with the funny looks you might receive if someone walks past your door while you're doing them--but at this point your coworkers probably already think you're strange if they know about your weekend exploits (long runs), lunchtime runs, and general devotion to running so many miles each week.More important than the exercises themselves is putting them together in a meaningful way, and for that I suggest you fork out and get some expert advice. Most personal