GUIDELINES FOR A GREAT RACE , Marathoners
GUIDELINES FOR A GREAT RACE
Practice proper eating in training the night before your long runs/walks. Make sure to include protein with the carbohydrates, a little fat and only a little roughage to avoid stomach issues on race morning. Make your pre-race dinner look like your regular night-before training meal. Your meal the night before should not only be pasta; add some protein to have necessary amino acids on board for recovery.
Do not take a non-steroidal anti-inflammatory, NSAIDs, (Advil, Motrin, Aleve, Ibuprofen, etc,) the night before or during the race, as they are a risk for hyponatremia. If you must, take Tylenol (acetaminophen) during the race — only as prescribed on the bottle. Non-steroidal anti-inflammatories (Advil, Motrin, Aleve, Ibuprofen, etc.) can be taken only after you finish and have urinated once. By then you are no longer at risk for hyponatremia. These meds reduce inflammation and if they do not bother your stomach can be taken as recommended on the bottle.
Do not wear new shoes or clothing for race day. Be sure everything is worn in, and not too old by race day. This will help prevent blisters and chaffing.
Do not try any new stretches prior to the race or have someone stretch you out again until 72 hours have passed to allow for the soft tissues to heal and not be injured more. Make sure you have a good flexibility routine. Stick with what you have been doing. One month out, you should be in the same routine for the race.
During training, if you have a new ache or pain, get checked by a sports doctor early so it does not turn into something that will prevent you from participating. If you develop chest pain or shortness of breath during training, please go to the doctor and get checked before your event.
Practice only drinking for thirst and drinking the sports drink that will be on the course of your event; check the event website to find out what sports drink they will be serving.
The day of your race, eat the same as you do on long training runs/walks: same food, same number of hours before. You may like to try a pre-race meal, like the “Elvis Bagel” (peanut butter and banana on a bagel). This gives you some protein for muscle, ligament, and tendon repair as well as carbohydrates and energy for the event.
If you develop a pain that changes your running form, or if you just don’t “feel right” — stop at a medical station for a quick evaluation on the course. Our medical teams are there to help you.
After the event, within 2 hours of finishing, have a recovery drink with protein in it. There are commercial products, but chocolate milk works just as well.
“Marathon feet” are common for first timers to get in the middle of the night post race. This again is due to inflammation of the soft tissue structures and easily preventable. When you get back to your home or hotel room, a simple immersion in an ice bath for 15 minutes will help prevent this from happening.
If you feel really sore the next day, aside from taking cool showers and NSAIDs, talk to your sports doctor about a possible injection of Torodol, an injectable NSAID that has the pain-relieving effect of morphine without any narcotic side effects.
Give yourself two or three days of rest before starting your training again. Try a nice swim in these days, but allow yourself some recovery time. You will feel better for it.
Palo Alto Online
Expect to see fewer trains on the Caltrain tracks on the weekends starting this Saturday when the agency starts running a new schedule to accommodate construction for the Peninsula Corridor Electrification Project in addition to other work. There will be 28 instead of 36 trains on Saturdays and 24 instead of 32 trains on Sundays. The agency plans to run six-car train sets to take in more passengers in response to the new timetable, but the new plan won’t impact special event service. The changes will be in place until the electrification work is completed.
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HOT PICKSMust-see events recommended by our A&E editors
Entertainment: Music On the Plaza
Live music returns to downtown Palo Alto for six summer concerts at Lytton Plaza, tonight, July 13, 6-8 p.m. at Lytton Plaza, 202 University Ave., Palo Alto. Go to cityofpaloalto.org.
Talk: Astronomer Andrew Fraknoi
The Menlo Park Library will host astronomer Dr. Andrew Fraknoi, who will entertain & educate with an illustrated, nontechnical talk about the upcoming full solar eclipse. There will be a book signing afterwards of Fraknoi’s book “When the Sun Goes Dark,” with Kepler’s Books making copies available for sale, tonight, July 13, 7-8:30 p.m. at Menlo Park Library, 800 Alma St., Menlo Park. Go to menlopark.org.
Talk: The History of The Cocktail in American History
Presenter Cache Bouren, owner and bartender of Haberdasher cocktail lounge, will speak about the rich history of cocktails, their ties to literature and techniques for making classic cocktails at home, tonight, July 13, 7-9 p.m. at Los Altos Library, 13 South San Antonio Road, Los Altos. Go to sccl.evanced.info.
Community: Cafe Zoë’s Summer Party & Art Reception
Café Zoë will host a summer party during which, it will launch its next fundraising effort to raise money for the Willow Oaks School to purchase new art tables for its students. The party will also have barbecue, live music from Folk Atrocity, a silent auction, trivia games and more, tomorrow, July 14, 5-9 p.m. at Cafe Zoë, 1929 Menalto Ave., Menlo Park. Go to facebook.com.
Concert: The Glorious Violin
Music@Menlo focuses on one of the most beautiful and versatile instruments ever created: the violin. This year’s 15th-anniversary festival from July 14 to Aug. 5 features concerts and world-class performers, tomorrow, July 14, 10 a.m.-8 p.m. Discounts for people under 30 years old. Menlo-Atherton Performing Arts Center, 555 Middlefield Road, Atherton. Go to musicatmenlo.org.
Food & Drink: Off the Grid
Off the Grid: Mountain View @ Computer History Museum returns in partnership with the Computer History Museum. There will be 10 food trucks, live music and additional amenities. This is a kid-friendly event, tomorrow, July 14, 5-9 p.m. at the Computer History Museum, 1401 N. Shoreline Blvd., Mountain View. Go to offthegrid.com.
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The exorbitant cost of prescription drugs continues to be one of the biggest drains on the healthcare system. The Food and Drug Administration in June took steps to increase competition by posting a list of branded drugs that are not protected by patent and are not facing looming generic drug rivals. The agency will fast-track its review of generic drug applications.

Medicaid managed-care data
More than 55 million people are enrolled in a Medicaid managed-care organization. Nonetheless, states have faced considerable challenges with their programs. In Iowa, for instance, Amerigroup, AmerihHealth Caritas and UnitedHealthcare lost an estimated $450 million combined since the program began in 2016.

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Brain Like Activity in Immune System Promises Better Disease Treatments
Source: Australian National University.
The Australian National University (ANU) has led the discovery of brain-like activity in the immune system that promises better treatments for lymphoma, autoimmune diseases and immunodeficiency disorders, which collectively affect millions of people globally.
Lead researcher Ilenia Papa from ANU said the research confirmed for the first time that human immune cells contain particles that have neurotransmitters including dopamine, which plays a crucial role in immune responses.
“These particles were previously thought to only exist in neurons in the brain and we think they are, potentially, an excellent target for therapies to speed up or dampen the body’s immune response, depending on the disease you’re dealing with,” said Ms Papa, a PhD scholar at The John Curtin School of Medical Research (JCSMR), ANU.
Neurons rely on synaptic interactions and neurotransmitters such as dopamine, which are small molecules transmitted across synapses to deliver signals from one cell to another that play a major role in reward-motivated behaviour.
“Like neurons, specialised T cells transfer dopamine to B cells that provides additional ‘motivation’ for B cells to produce the best antibodies they can to help to clear up an infection,” Ms Papa said.
“The human body has developed an advanced form of protection against bacteria, viruses and other foreign bodies that relies on the immune system.
“Immune responses are essential for recognising and defending humans against substances that appear foreign and harmful to the individual.”
The research, published in Nature, involved a collaboration with members of a Human Frontier Science Program consortium from the United Kingdom, the United States and Germany, and with other researchers in Italy.
Co-researcher Professor Carola Vinuesa from JCSMR said the new findings opened the door to using available drugs to improve therapies for lymphoma, autoimmunity and immunodeficiency disorders.
“We hope to use these findings to make the immune response to vaccines and infections faster and more productive, and slower and less active for autoimmune conditions where the body attacks itself,” Professor Vinuesa said.
The researchers analysed around 200 tissue samples from children who had their tonsils removed, observing the transfer of dopamine from specialised T cells to B cells through a synaptic interaction.
They also worked with a mathematician to model the immune system’s brain-like activity in a human in response to vaccines.
Source: Kate Prestt – Australian National University
Image Source: NeuroscienceNews.com image is in the public domain.
Original Research: Abstract for “TFH-derived dopamine accelerates productive synapses in germinal centres” by Ilenia Papa, David Saliba, Maurilio Ponzoni, Sonia Bustamante, Pablo F. Canete, Paula Gonzalez-Figueroa, Hayley A. McNamara, Salvatore Valvo, Michele Grimbaldeston, Rebecca A. Sweet, Harpreet Vohra, Ian A. Cockburn, Michael Meyer-Hermann, Michael L. Dustin, Claudio Doglioni & Carola G. Vinuesa in Nature. Published online July 12 2017 doi:10.1038/nature23013
<http://neurosciencenews.com/immune-system-brain-activity-7074/>.
Abstract
TFH-derived dopamine accelerates productive synapses in germinal centres
Protective high-affinity antibody responses depend on competitive selection of B cells carrying somatically mutated B-cell receptors by follicular helper T (TFH) cells in germinal centres. The rapid T–B-cell interactions that occur during this process are reminiscent of neural synaptic transmission pathways. Here we show that a proportion of human TFH cells contain dense-core granules marked by chromogranin B, which are normally found in neuronal presynaptic terminals storing catecholamines such as dopamine. TFH cells produce high amounts of dopamine and release it upon cognate interaction with B cells. Dopamine causes rapid translocation of intracellular ICOSL (inducible T-cell co-stimulator ligand, also known as ICOSLG) to the B-cell surface, which enhances accumulation of CD40L and chromogranin B granules at the human TFH cell synapse and increases the synapse area. Mathematical modelling suggests that faster dopamine-induced T–B-cell interactions increase total germinal centre output and accelerate it by days. Delivery of neurotransmitters across the T–B-cell synapse may be advantageous in the face of infection.
“TFH-derived dopamine accelerates productive synapses in germinal centres” by Ilenia Papa, David Saliba, Maurilio Ponzoni, Sonia Bustamante, Pablo F. Canete, Paula Gonzalez-Figueroa, Hayley A. McNamara, Salvatore Valvo, Michele Grimbaldeston, Rebecca A. Sweet, Harpreet Vohra, Ian A. Cockburn, Michael Meyer-Hermann, Michael L. Dustin, Claudio Doglioni & Carola G. Vinuesa in Nature. Published online July 12 2017 doi:10.1038/nature23013
Washington Post 7-13-2017
However bad President Trump may be, he is not Vladimir Putin or Kim Jong Un.
Vice President Pence and congressional leaders should disembark from the Trump train.
It’s hard to believe we’ll restore the system’s health in a single legislative session.
The liberation of Mosul should be celebrated and learned from.
Surely GOP leaders will move with dispatch to disavow Team Trump’s behavior, right? Wrong.
Gov. Scott is trying to take away his state attorney’s prosecutorial discretion.
Failure to make the case will surely be used by Trump and his legion of useful idiots into a blanket exoneration.
Liu Xiaobo, who died Thursday at age 61, fought back relentlessly against an authoritarian regime.
It’s about Putin’s adherence to a set of values that are antithetical to what have been bedrock American values.
The GOP response to Donald Trump Jr.’s newly public emails has been to play down the issue.
There was a lot of good. There was also a lot of bad. And there was a fair amount of ugly.
A study from the Federal Reserve underscores the importance of full employment for minority workers.
Fundamentalists in Israel are shunning open-minded Jews from the rest of the world.
We should embrace multigenerational living in our housing codes and culture.
Getting there was hard. Taking it in was harder.
How euphemistic language hides the true history of slavery
The D.C. portion finally has a bench.
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Unpaid internships come at a great cost to the nation.
Voting technology is way behind the times.
His attempt at a perfect house in an imperfect world.
Bring your seniors to Santa Cruz beach this Sat and Sunday afternoon
Bring your seniors to Santa Cruz beach this Sat and Sunday afternoon
Meet you all at the New Brighton beach in Santa Cruz this coming Saturday and Sunday ( July 15-15) at 3 – 6pm for free Q&A about Alzheimer’s disease hosted and moderated by Connie Dello Buono.
Wear a hat or scarf, sunglasses and a sunscreen. Bring your whole family to meet others and learn ways for Alzheimer’s caregiving.
Email motherhealth@gmail.com or text 408-854-1883 for more info.
2 HELO Worldgn fitness trackers will be on sale for highest bidder. Learn about mixture of massage oil for arthritis pain and regular body and mind wellness.
Bring your health coaching tips and tricks from Tai Chi to other stretching exercises. All health and gym coach are welcome to show 2 min health hacks.






























