Final Post - Aaaaaaand relax!

I'm quite sad that the Great North Run is all over now. But I think the sadness is more than sufficiently counter-balanced by the relief-filled knowledge that I don't have to go for a run when I get in from the lab tomorrow. Nor do I have to get up on Sunday, put my running kit on and go out for a jog, when I'd much rather be eating cereal on the sofa watching Something For The Weekend. Several people have asked me whether I'll keep up the running now it's over and done with. I'd like to say yes; I'd like to say that I have been filled with a new found love for a pointless and boring form of exercise that leaves me far too red-faced and sweaty. But for those reasons, I fear it is a no. You never know though....I have grown rather attached to my running kit and that smug knowledge that I can run 3 miles without much bother.

Things that will forever remind me of the Great North Run 2011:

• The Red Arrows
• Two Door Cinema Club - Undercover Martyn
• Blue Powerade
• Scary clown costumes
• Half-eaten orange slices
• Jelly babies (aka life-savers)
• MGMT - Kids
• '800m'
• Space capes
• Apple crumble (without oats)

A huge thanks to everyone who sponsored me, I'm really grateful for all your support. The current total stands at £454, which far surpasses my target! If you've been following this blog, thank you very much for reading my ramblings. Hopefully you've learnt something along the way, whether it be a bit of science or advice on how not to take a long break in your training (oh July, you hurt so much). Sorry I haven't managed to do another cartoon for this post; I'm sure the art world has gone into mourning upon hearing that news (Microsoft Paint FTW). I've put a few photos up on Facebook, but here's a close up of my sweaty post-race face to finish off the blog.

Training Post 13 - Less than 24 hours to go

So, the big day is now looming immensely and ominously on the horizon. Plenty of people have wished me luck and told me how much fun the whole experience is, but that doesn't stop me from being a tad nervous! I've not done a run over 3 miles for a fortnight; hopefully this has been a wise decision. I've also been trying to eat a bit more than I normally do, and tonight I'll be having some lovely pasta for tea, which, along with a porridgey-bananary breakfast in the morning, should be enough to fuel me throughout the race tomorrow (plus a few energy gel packs). I also had some free pasta this lunchtime at the Great North Show, which is just one of the many accompanying events happening this weekend on Tyneside, along with the Junior & Mini Great North Runs and the Great North City Games. The city does seem to be buzzing with anticipation at the minute. It's something I've always been aware of every year, but I've never been involved in it before, so this time it feels a bit more special.

If you're watching the coverage on the BBC tomorrow, look out for me, in my white CF top and blue and pink shorts. I'll try not to avoid the cameras too much ;) My next post will cover how the race went (hopefully well!), and will probably be my last one. I think it's probably time for another cartoon....

Cystic Fibrosis Post 5 - Gene Therapy and the Future

The gene which encodes the CFTR protein was identified in 1989. Since then, a lot of research has been conducted into the disease, how to treat the symptoms, and more importantly, how it might be prevented by correcting the genetic defect. One way of making this correction is by replacing the entire gene in affected cells with a 'normal' version - a method known as 'gene therapy'. The most difficult aspect of gene therapy is delivering the normal gene to the intended site. Since the symptoms that occur due to a faulty CFTR protein are most problematic in the airways, initial attempts to deliver the correct version of the gene have focused on targeting it to the epithelial cells of the lungs, where only 5-10% of normal CFTR expression is needed to alleviate the symptoms of CF. The difficulty occurs when attempting to insert the gene into the targeted cells; in order to get the genetic material into the cell, a vector is required. This can either be a viral (modified viruses which deliver genes by 'transduction') or non-viral vector, such as plasmid (circular) DNA or liposomes, which fuse with the cell membrane. As with other CF drugs, these can be delivered directly to the lungs by inhalation, using a nebuliser. Patient trials have resulted in some success, with signs of a partial correction of the genetic defect in the airways of CF sufferers. However, the limiting step so far seems to be finding a vector which results in an persistent high-level of gene expression required to have a significant effect.

Other research away from gene therapy includes investigations into the transmission and virulence of pathogens which commonly infect CF sufferers, the link between infections, inflammation and lung damage, and work which focuses on the use of drugs to aid CFTR function, by way of binding to the faulty channel, or opening other channels in the cell wall to allow the movement of sodium and chlorine in and out of the cell.

Information on gene therapy, and other research into CF treatments can be found at the following links:
CF Trust: Gene Therapy
UK Cystic Fibrosis Gene Therapy Consortium
CF Trust: Other research

Some of the money raised by myself and other CF Trust runners on Sunday will go towards funding this vital research. Money also goes towards clinical care, and the support of cystic fibrosis sufferers and their families. A breakdown of how the money is spent can be found here. So while it's important to sponsor me to do the Great North Run because it's a ruddy long way and it'll spur me on, it's mostly a good thing to do because you'll be helping sufferers of this disease and their families, to get the support and treatment that they need*.


*You'll also be funding science. Awesome, awesome science.

Cystic Fibrosis Post 4 - Current Treatment

This will probably be my penultimate CF post, and it mainly concerns the most common, traditional treatments of cystic fibrosis.

As mentioned in my previous CF post, the symptom that has the most impact is the accumulation of sticky, thick mucus in passageways in the body. This can be particularly problematic in the lungs and respiratory system. In order to help prevent mucus from blocking the airways, chest physiotherapy is commonly used, of which there are a wide variety of techniques; the technique used, the length and frequency of the treatment and the amount of mucus removed varies between patients, and can alter with age. Physiotherapy sessions can last anywhere between 10 minutes and an hour, depending on the severity of the mucus accumulation (chest infections can also increase the treatment time), and need to be administered up to 4 times a day, depending on the patient.

Medication can clear or control infections which affect the lungs and digestive tract. Drugs can either be inhaled using a nebuliser, taken orally, or injected intravenously. Bronchodilator drugs work by relaxing the muscles around the airways, opening them to relive tightness and shortness of breath. Antibiotics help to fight infections, steroids reduce inflammation and DNase breaks down the mucus, which makes it easier to clear.

The symptoms and secondary symptoms of CF can be alleviated by paying close attention to diet and nutrition, and taking regular exercise. Exercise prevents deterioration of the lungs, and improves strength. Because mucus can block the pancreatic duct, digestive enzymes can build up in the pancreas and it can be hard for CF sufferers to digest food. Enzyme pills and nutritional supplements can help to circumvent this problem, and the maintenance of the good body weight can help to fight chest infections.

In my final CF post, I'll be discussing the future of cystic fibrosis treatment, and the CF Trust Gene Therapy Appeal.

Training Post 12 - Pasta makes you faster

Obviously to run 13.1 miles, some decent fuel is required, but it's by no means an excuse to gorge on takeaways and cake (or, indeed, cakeaways....someone should invent those, there's a huge gap in the market there just waiting to be filled with butter cream)

So, what's the common verdict on pre-race nutrition? Many advocate 'fresh' produce, and a good balance of fruit, veg, proteins and wholegrains, with fish and chicken recommended over red meat. Generally, processed foods are deemed a no-no, along with junk food. Complex carbs such as pasta and grains are of course important for providing the fuel necessary for running a half marathon. All of this seems to make sense - basically, it's the foundation of a healthy diet anyway. But what of the specific pre-run advice? Livestrong.com recommends a diet that consists of 65-70% carbohydrates in the weeks running up to the event, even during the 'tapering' period when training drops off prior to the race. A method called 'Carbohydrate Depletion' is also mentioned on the site (and on a few others), which involves reducing the carb intake for a few days in the week before the event, then loading back up in the days just before the race (which supposedly maximises glycogen stores). Apparently this can also be condensed into just one day! Generally, the advice out there is to carb-up the day before the race, though perhaps not to such extremes as described in carbohydrate depletion (especially since this is only a half-marathon, not a full one).

On race day itself, it's important to eat a breakfast which is easy to digest (so nothing high in fat or protein), but not too quickly (energy bars, for instance); a bowl of porridge plus banana, for example, is recommended, as is toast with honey or peanut butter.

As I say, it's only a half marathon, so it isn't quite as essential to get the nutrition spot on, nor to load up so much on carbohydrates, but nevertheless, I'd rather get to South Shields comfortably than be running out of energy just past Gateshead Stadium!

Here are a few more links for pre-race nutrition tips:
Marathon-Training-Schedule
TakeToTheStreets
BUPA

Training Post 11 - There and back again

Did my last 'big run' today. I ran down the Coast Road/Jesmond Road, which is essentially a long, straight road to the sea (hence 'Coast Road'). I didn't get as far as the sea - my original plan was to run to Tynemouth, which is 8 miles away, then get the Metro back. Until Tim pointed out that it would make more sense to do it the other way round, and save the good people on Tyneside public transport from having to smell me/witness my sweatiness. In the end, I gave up on the idea altogether, and just ran along the Coast Road for 45 minutes, then stopped and ran back the way I had come. It took me just over 1 hour and 33 minutes, and according to MapMyRun, I ran 9 miles! NINE! I don't even walk that far without grumbling about my feet and wishing I could have a pint. And I don't have any aches and pains, apart from the second toe on my right foot, which is a bit sore for some reason. So, I'm very pleased that I can run that far, and very pleased that between now and the Great North Run, I only have to do a few 3-milers. Awesome.

Also, I've started collecting sponsorship money (I need to raise £340 - eep!). That's probably the biggest challenge now. The link to my JustGiving page is on the right hand side of my blog, but can also be found here.

As mentioned in my previous post, I have some vouchers for the Great North Run pasta party. Needless to say, my imagination ran away with me a little....

Training Post 10 - 18 days to go

This time last week I was experiencing some mild discomfort* after a pulling a muscle during my midweek run. Thankfully the same didn't occur this week, and I managed to do 3 miles in 26 and a half minutes, which isn't too shoddy. I didn't go for my long run at the weekend - my official excuse is that I was 'resting my legs'. And I think they were well rested, after spending at least a day on the sofa, while I read, or watched James Bond/Grease/whatever else was on over the bank holiday. And because I didn't hurt myself today, I think sofa-time was a wise choice. I still plan to do my final long practice run of 8 miles this weekend though, and no wimping out this time. Then after that, shorter runs of 3 or 6 miles until race day arrives!

Speaking of race day, my race pack arrived. Along with my vouchers for the Great North Run Pasta Party (which has given me an idea for my next cartoon), timing chip and obligatory magazine full of inspirational stories, I got my number (31825. Memorable #not), which I have to attach to myself somehow. It also says 'Elizabeth' on it. Not too pleased about that. Elizabeth isn't really a running name...


*Pain pain pain! Oh the agony!

Cystic Fibrosis Post 3 - How CF symptoms arise

So, as mentioned in my previous CF post, many moons ago, CF is caused by a mutation in the gene which encodes the cystic fibrosis transmembrane conductance regulator (CFTR), an ion channel which transports chloride ions across cell membranes, which helps to control the movement of water in tissues. The CFTR can also regulate the function of other channels; for example, those which transport sodium ions across the membrane. Mutations in this gene result in a non-functional CFTR protein, which results in the typical symptoms seen in CF sufferers.

The CFTR is largely found in the epithelial cells of organs such as the lungs, liver, and pancreas, as well as in skin, in the digestive tract and in the reproductive tract. When the CFTR protein is functioning normally (Figure 1a), it moves chloride ions (negatively-charged) out of epithelial cells and into the mucus lining the internal organs . This creates an electrochemical gradient across the membrane, due to accumulation of a negative charge outside the cell relative to inside. Positively-charged sodium ions move out into the mucus to balance the charge. This results in the mucus having a reduced water potential (due to the high salt concentration), which in turn results in the movement of water by osmosis into the mucus, making it more fluid, and therefore aiding its role as a lubricant.

A faulty CFTR channel (as seen in CF sufferers) prevents the movement of negatively-charged chloride ions across the membrane (Figure 1b). This means that a negative charge builds up inside the epithelial cells, and therefore sodium ions move into the cell, down the electrochemical gradient. The salt concentration in the epithelium is therefore higher than that of the mucus, and the movement of water by osmosis occurs in the opposite direction - out of the mucus and into the cell. As a result, the mucus is sticky and thick, and this can obstruct airways and glands. The thick mucus cannot be removed by the cilia (brush-like structures which line passageways, which usually 'waft' the mucus along), and so can trap bacteria, giving rise to chronic infections and inflammation. Therefore, the symptoms of CF come about due to the presence of this abnormal mucus – common problems include issues with breathing, digestion, and in some cases, fertility. In addition, due to problems with the pancreas, insulin production can become deficient, particularly in older patients, leading to diabetes mellitus. Another potential secondary symptom is bone disease (thin, brittle bones), caused by nutritional problems and the steroids taken to control lung disease.

My next CF post will look at current treatments for the disease, and the development of new strategies in tackling CF.

 EDIT: I've managed to work out how to allow comments from anyone, not just other Blogger/gmail users, so it should work now!