ked one. Capuano gave up four runs and a season-high-tying 10 hits in five innings. The left-hander struck out three

Recovery is an aspect of training that is getting significant attention right now because research is revealing the various techniques you can use between workouts that will have an important effect on your response to training. By understanding and applying the science of recovery and regeneration, you can plan effectively to ensure that you give your body the help it needs to repair, heal, and grow. This is the key to becoming "the 24 hour athlete." Recovery and Regeneration The essential idea that every 24 hour athlete needs to embrace is that your attention and effort do not end when your workout is over. Because the healing and repair process is as important, if not more important, to your fitness as the actual running training, there are several things you can do when you are not pounding the pavement. In effect, fitness and training are a way of life – not just something you do when your stopwatch is running. The first stage of an effective recovery is a proper cool down, which I prefer to call "active recovery." By staying in motion at roughly 50-55% of your maximum level of exertion for a period of time after your workout – typically 10-15 minutes – you help your body remove metabolic waste products such as acids and potassium that have built up in our muscles and blood during your run. Low intensity exercise helps to increase circulation to your muscles. This is important because the longer acids and other metabolites like lactic acid (or lactate and hydrogen ions) are in your muscle fibres, the less time your body has available to work on rebuilding your muscle glycogen stores.1 If your mitochondria are battling with waste products and processing lactate, they are spending less time converting glucose into the glycogen you will need for your next run. Inflammation and Regeneration A critical phase of the recovery process is the inflammatory response that occurs as a result of exercise and training. When muscle fibres are damaged, inflammatory cells called neutrophils and macrophages move to the area and help break down and remove damaged tissue. The inflammatory process in the muscle also involves increased flow of fluids to the exercised areas, which can cause swelling and soreness. Another key step in the inflammatory process is that our body produces a powerful hormone called insulin-like growth factor-1 (IGF-1). This hormone instructs satellite cells to initiate repairs to damaged muscle fibres and begin producing new ones. This is an example of the intra-muscular response that takes place after a resistance training workout in the gym, or a hills or interval running session. The inflammatory process can take up to 72 hours to complete, so you have to make sure that you mix your hard workout days with easier training to give your body the time it needs to repair muscles and for the inflammatory response to work its magic. Inflammation is a critical healing process, and if you interfere with it you can limit your physiological progress as an athlete. Anti inflammation techniques like anti-inflammatory medicines (non-steroidal anti-inflammatories or NSAIDS), cold tubs which constrict blood vessels, or compression clothing are gaining popularity because they may reduce post-workout soreness and pain but may actually slow your progress because they block or impair the inflammation process that signals the body to rebuild itself in response to the training stress. Your body needs the process of breaking down, experiencing inflammation, and making the repairs in order to develop and improve! That said, compression clothing and cold baths can be useful as you approach a race to decrease pain and to blunt the inflammatory response when you are not in the development phase of your training. They can also be helpful if you are planning 2 workouts on the same day, or if you are planning on 2 hard training days back-to-back. I know this is complicated so work with your coach to determine when its best for you to use, or not use techniques that "speed" recovery from intense exercise. Improve Your Performance Here are some keys to using regeneration to become a 24 hour athlete: - Cool down for 10-15 minutes after you work out - Let your bodys natural inflammatory response occur during your training phases so that you can maximize regeneration - Use recovery techniques strategically, not all the time It is a mental shift to think of recovery as an active process, which is why so many of us dont do it properly. Taking care of your body requires that you commit to being a 24 hour athlete and that you put as much effort into helping your body adapt between workouts as you do in the training sessions themselves. References Vescovi J, Falenchuk O, Wells, GD. Blood lactate concentration and clearance in elite swimmers during competition. Int J Sports Physiol Perform. 2011 Mar;6(1):106-17. Greg Wells Ph.D. (www.drgregwells.com, @drgregwells) is an Assistant Professor at the University of Toronto in the Faculties of Medicine and Kinesiology. He was the sport science analyst for the Olympic Broadcast Consortium during the 2010 & 2012 Games, and is the author of Superbodies: Peak Performance Secrets from the Worlds Best Athletes. Jessica Caterini is a member of the Human Physiology Research Unit in the Faculty of Kinesiology at the University of Toronto. http://www.drgregwells.comhttp://www.twi....superbodies.tvFake Sneakers . It was just business as usual for the Thunder at home. Durant scored 32 points and the Thunder beat the Bulls 107-95 on Thursday night for their eighth straight win. Fake Jordan . -- Devin Hester is done returning kicks in Chicago. https://www.fakeshoes.net/ . Following a lopsided 5-2 loss against the New Jersey Devils on Wednesday night, Paul MacLean told reporters that "theres a lack of focus, theres a lack of leadership and theres a lack of preparation" with his struggling team. That came on the heels of Bryan Murray taking the unusual step of going into the locker room at the Prudential Center and addressing the players himself. Discount Fake Shoes . Sulaiman, 44, was chosen unanimously Tuesday in a vote by the leadership, the World Boxing Council said. Sulaiman becomes the sixth president of the organization. Cheap Fake Shoes .Y. -- Syracuse has turned up the defence at the right time all season, and when High Point threatened to pull off a monumental upset the second-ranked Orange did what they do best with their quick hands and savvy play.LOS ANGELES -- Down late in the game, the Los Angeles Dodgers were just setting the stage for more timely hitting and another scintillating comeback. Consecutive doubles by Yasiel Puig and Adrian Gonzalez in the 12th inning gave them a 5-4 victory over the New York Mets on Wednesday night, the Dodgers eighth win in a row that is the teams longest winning streak in more than three years. "Seriously? Explain that game?" Dodgers manager Don Mattingly said. "I dont know. Its kind of fun though." Leave it to Hall of Fame broadcaster Vin Scully to describe the late-night thriller. "Another incredible moment in the magic castle," he said. The Dodgers completed a three-game sweep of the Mets with their sixth walk-off win of the season after trailing 4-0 early. Los Angeles is 40-8 since June 22, the franchises best 48-game run in the modern era and the best in the major leagues since the 1942 Cardinals went 41-7 from Aug. 11-Oct. 1, according to information provided by the Dodgers from Elias Sports Bureau. "They just proved why theyre hot right now," Mets starter Dillon Gee said. "They came back from behind every single night. Theyre grinders." Puig turned a slow bouncer past the Mets diving shortstop into a one-out double before Gonzalezs double -- his third hit of the game and seventh career walk-off RBI. Pinch-hitter Andre Ethier tied the game with a two-run homer off LaTroy Hawkins in the ninth. Ethier returned after sitting out a day earlier with tightness in his left calf. "The guys been out for basically a day and a half, but to go opposite field here? That ball took off," Mattingly said. "Usually nothing goes out at night, especially opposite field. Thats pretty amazing what happened right there." The Dodgers werent done yet. After going hitless in his first five at-bats, Puig legged out a double that glanced off Omar Quintanillas glove and into centre field. "Every time I leave the plate Im always thinking for second," Puig said through a translator. Gonzalez hit the next pitch off Pedro Feliciano (0-1) down the left field line, maintaining the Dodgers 7 1/2-game lead over the Arizona Diamonndbacks in the NL West.dddddddddddd Paco Rodriguez (3-2) pitched 1 1-3 scoreless innings for the victory, the Dodgers 12th in a row in one-run games, extending their franchise record. The Dodgers closed to 4-2 in the sixth on a fielders choice groundout by Mark Ellis and a two-out RBI single by Jerry Hairston Jr. Puigs defence sparkled on a bang-bang play in the second when Justin Turner singled to right field. Puig raced to pick up the ball and fired to third base to nail Marlon Byrd. Hawkins got hit in the groin on a comebacker by Jerry Hairston Jr. in the ninth, but he stayed in the game after a brief pause. "It was a direct hit. No cup," he said. "Ive never worn a cup in my life, but I might have to start. I felt like I got kicked by a mule. It hurts." Byrd hit a three-run homer on a 3-0 pitch from Chris Capuano in the third, extending New Yorks lead to 4-0. Capuano gave up three consecutive one-out hits, including singles by Daniel Murphy and Josh Satin before Byrd connected. Andrew Browns RBI double with two outs in the second scored New Yorks first run. Gee allowed two runs and seven hits in six innings, struck out four and walked one. Capuano gave up four runs and a season-high-tying 10 hits in five innings. The left-hander struck out three and walked two. He allowed double-digit hits in consecutive games for the first time in his career. NOTES: Mets RHP Jeremy Hefner was placed on the DL because of a torn MCL in his right elbow. He is 0-2 with a 7.58 ERA in his last six starts. Manager Terry Collins said its a chronic condition that is getting worse. "But well get him back this year," Collins said. "I do know theres a lot of guys who pitch with this. Hes had this, and hes pitched with it, and he pitched pretty stinking good."... Dodgers SS Hanley Ramirez returned to the starting lineup after being limited to one pinch-hitting appearance since Aug. 4 because of a sore right shoulder. ... Although the Dodgers are starting to tout Puig and RHP Hyun-Jin Ryu as NL rookie of the year candidates, Mattingly said, "Its way too early for us to be talking about it." ... Dodgers co-owner Magic Johnson turned 54. ' ' '