Americans starting to reverse "Battle of the Bulge"

An encouraging Gallup poll came out recently. For the first time since 2008, Americans are slowly starting to win the "Battle of the Bulge."
The random sample of over 90,000 adults, interviewed by telephone, showed that 36.6% of respondents claimed to be of "normal" weight (according to BMI indexes), while 35.8% were overweight. This was the first time "normal" beat out "overweight" in three years. There is some other categories and science involved, and when that is factored in, 61.6 of Americans were found to be "overweight" or "obese."
There is also inherent problems with self-reporting an issue like weight, with many people naturally under-estimating their true reading. Still, poll-takers took it as a positive sign, and attributed to more public consciousness about obesity: fast food chains posting calorie counts; First Lady Michelle Obama's campaign against childhood obesity; and even the jokes about Gov. Chris Christie's weight as he was considering a presidential run.
The survey data showed that African-Americans, middle aged people, and the poor were the groups most likely to be overweight. While it may strike some as surprising that the poor would most likely to be overweight, the reality is that natural food is expensive and sometimes hard-to-find; processed, sugary food is cheap and readily available in low-income areas.
Those with incomes between $36,000 and $90,000 had the biggest drop in obesity (a full percentage pojnt from 2008), and Asians (perhaps becoming acclimated to the
American diet) showed the biggest gain, 3.3 points.
One thing that I've read many times that the "average American" puts on five pounds during the Holiday season, which they never fully get rid of the rest of the year. Holiday meals, great desserts, and drinks; combined with shorter daylight hours and lack of a routinized schedule leads to more calories in, less out. Weigh yourself every day to make sure you're staying on track, and make sure you get as much exercise, if not more, than you normally do! Happy Holidays!

Keeping Running Simple

One of the things that attracted me to long-distance running is its simplicity. Put one foot in front of the other, keep your head straight, bust a gut, and you'll be fairly successful. Didn't toss up or pass out? Run harder next time!
Over the last few years, new-fangled watches, "barefoot shoes," and emphasis on footstrike positions and stride turnover frequency have made what seemed like a simple passion into something very confusing.
The New York Times Fitness Section addressed this issue with an interesting column on November 16th. The gist of the article was that the plethora of advice and ideas on running was very confusing for beginning runners, and actually discouraged people from partaking.
Concerning footstrike positions, the article quotes disinterested (read: no financial ties to sneaker companies) researchers who feel that there is no perfect running form: people run in a way that seems most natural and efficient for their bodies. Trying to alter a natural gait actually makes their running less efficient and more prone to injury. A great line came from Carl Foster, professor of exercise and sports medicine at the University of Wisconson-LaCrosse. "There is good evidence that your body is exquisitely lazy and will find the easiest way for you to run," Foster said.
Having run competitively for over 35 years, I see it all the time. Even amongst the top runners, some look graceful, others do not. Some land hard on their heel and push off, others seem to spring off their toes. Researchers in the Times article tell runners to use the form they naturally adopt.
Concerning training programs, the article warns against strict adherence to training programs that may be too unrealistic to handle. One doctor noted that two people can train at the same intensity, run the same amount of miles and perform very similarly in races. One will break down, and the other will not. Use your body's warning signs (soreness, illness, swelling) as a guide. One conclusion drawn was that the more you ran, the more likely you were to get injured (that's why I feel cross-training is key to injury prevention!).
Bottom line, if you like running, go out their and do it. Don't get intimidated by pseudo-science!

Watchung Municipal Alliance 5-K

If you're looking for a low-key, hometown-type of race, the Watchung Hills Municipal Alliance 5-K in Watchung is a good one.
The field is usually less than 100, with a few talented outside runners mixed with locals looking to support a good cause: Drug Education programs in the Warren, Watchung, Long Hill Twp., and Green Brook school districts.
I was fortunate enough to win it one year, and this year took third in a time of 20:29.
I hadn't run a race since July, but have been training hard, on my own, and with the Adult Running Group at our club. I felt I took off fairly hard at the start, and really didn't slow down the whole way, passing a couple of people in the front pack and settling into third place by the halfway mark.
In fact, one runner came up next to me on the long downhill down Sunlit Drive, we stayed together for a few paces, and I was able to regain my position. My legs felt fine, I mentally was into it, and my stomach didn't bother me at all, which are usually the three determining factors.
However, my breathing was heavy almost from the start - almost as if my lungs were in sprint mode, while my legs were in distance!
Because I was working so hard, I felt my time had to be in the mid 19-minute range. There were no splits along the way (as I said, this is a small, local race), and I was a bit disappointed when I rounded the last curve at Watchung Lake and saw the clock in the 20's.
Still, I can't complain (I am 53 now, too!), and hopefully I'll get one more 5-K in this Fall before the weather starts getting too cold.
As a coach I felt proud, because one of the runners in our group ran well in his comeback to racing after nearly a decade off.
Every race is a learning experience, good and bad, and I can't wait to get back out there again!

Concept 2 Rowing: The Perfect Exercise

I always tell people that if I you had to do one exercise the rest of my life to insure fitness, it should be the Concept 2 Rower.
It's non-impact, you use upper and lower body muscles (as well as the core, big time!), it's "push-pull;" an unbelievable cardiovascular workout, and suitable for anyone from rehabbing heart patients to Olympic athletes. It's also perfect for kids.
You can do sprints at an all-out pace to boost you lactate threshold, Vo2 Max, and prepare for competitions; or go easy to get a good aerobic workout without pounding on your joints.
I've been doing it for over 20 years, and got some great tips from Rutgers University crew team memebers, who use the Concept 2 for their "off-water" workouts.
I also competed in the New Jersey Indoor Rowing Championships about 10 years ago, at the Westfield YMCA, which attracted about 50 die-hards of various ages and sizes. I won the 40-49 lightweight (under 160 lb.) division, but I think I was as close to death as any point in my life. You go 2000-meters (about seven minutes and a half minutes, for me) of total heart-pounding pain.
The most demanding thing about the rower is that, unlike the treadmill (where your body keeps up with the pace of the machine), you must create all the energy yourself. Every stroke counts, and if you let up, you must pull that much harder on the next stroke to make up for it!
My favorite workouts on the Concept 2 are: 12 x 500-meters, which is about two minutes of effort, followed by one minute rest; 6 x 1000-meters, a 4-minute to-2 work-rest ratio; or 10,000 meters straight through (my best time is slightly under 42 minutes).
It's also amazing how the time rowing equates to running. My all-out rowing mile and running mile are both right about six minutes long! In fact, most of my winter "running" intervals are done on the rower.
Also, as a trainer, I do abs six or seven times a day, every day. I always feel it's almost impossible to get my stomch sore. Sure enough, a hard rowing workout will!
In our club, the rower is a popular piece of equipment, because we use it in training clients a lot, and acquaint all the members of it's benefits. I've been in other gyms where the rower collects a lot of dust.
Don't go along with the crowd and choose the easy way out. Give the rower a try. It will be the best workout decision you ever made!

Rating The Diets

Arguing the benefits of various diets can lead to extremeley heated discussions amongst adherents of the many available plans.
I've always felt that any diet works, short-term, because of the calorie restriction, but the only thing that works long-term is a varied, nutritious diet; consumed in moderate amounts, and mixed with exercise. Some people can achieve this on their own, and many others need the guidance a diet plan provides.
Consumer Reports rated seven popular diets last Spring. Their findings took the thinking out of eating altogether, placing the Jenny Craig diet as number one to keep pounds off for the long term.
In Jenny Craig (which garnered 85 out of a possible 100 points), the participant eats pre-packaged, calorie-proportioned meals that are heated in a microwave. While it's simple to adhere to and nutritionally balanced, Consumer Reports felt the taste of the food left something to desire, which possibly could lead to boredom and drop-out.
Slim Fast (63 out of 100) placed second. With it's three snacks, two shakes, and one nutritious meal per day, the simplicity was again key to short-term adherence. Long term, the question was how long people can look at another shake?
The time-honored Weight Watchers system rated third, with 57 out of 100 points. While the variety of food was the greatest of those tested, and long-term adherence
is very feasible, the points system may actually give too much freedom and flexibility for those looking to lose a considerable amount of weight.
The Zone Diet, popular amongst many celebrities, place fourth with 54 points. It's downside: inability to keep weight off for the long haul, because of the precise measuring of the food and work involved in keeping with the program.
Tied for last, with 48 points each, were the Dr. Dean Ornish "Eat More, Weigh Less" low fat, vegetarian diet, and the high-protein, no-carb Atkins plan. Both tested poorly because of their nutritional extremes. The magazine's study rated nutritional value by their adherence to the US Dietary guidelines.
I found the article very interesting, although my own belief is that any formal diet plan is unneccesary to anyone with good, basic knowledge on nutrition. Cut out 250 calories a day (two sodas or beers), burn off 250 calories more (a 2.5 mile walk), and you will have a deficit of 3500 calories after one week. That's one pound. Take it all from there!

Shoulder Problems

In training clients and my own observation, the shoulder is the most fragile joint in the body. While non-weight bearing (like the knee or hip), the shoulder is the only joint that can go in any direction, making it very versatile and sensitive at the same time.
There are several common problems with the shoulder. Here's a look at a few.
1. Rotator Cuff injuries: the Rotator Cuff is a band of tendons that stretch over the back muscles and cross the shoulders to keep them in place. Tears are common (particularly amongst baseball pitchers, quarterbacks, and seniors!). Pain is usually felt in the front and side of the shoulder and is at its worst in bed.
2. Bursitis: the common symptom of bursitis is an achy pain that gets worse with overhead movements (shoulder presses, or putting away dishes!). Bursas are small disks located between tendons and bones, and are designed to lessen tension when tendons glide across the bone. Worn bursas can cause the chronic pain of bursitis.
3. Impingement syndrome: This involves compression of tendons between bones. Causes a throbbing type of pain.

These are some of the many things that can go wrong with a shoulder. The key is keeping it supple with stretching, not over-doing it if you feel pain, varying your exercise choices, and sometimes, just plain luck!

Aging and Weight Gain

It is widely assumed that aging, with it's loss of testosterone and estrogen levels in the body, brings on weight gain.
A recent study published in the New England Journal of Medicine concludes that it is food and lifestyle choices, not the natural effects of aging, that leads to the pound-a-year average weight gain in adult Americans.
The study was conducted by the Nurses' Health Study and was authored by Frank Hu, a professor of nutrition and and epidemiology at the Harvard School of Public Health. The study involved data collected from 121,000 men and women. The participants were tracked every four years for 20 years, and, on average, 17 lbs. over that 20 year period.
The article attributes most of the weight gain to unhealthy food choices like extra servings of potato chips, french fries, soda, white bread, and low-fiber cereals.
Other factors were increasingly sedentary lifestyles (hours of TV and computer use); poor sleeping habits (both too much and too little can lead to weight gain); and decreased consumption of fruits, vegetables, and other roughage. Alcohol, unsurprisingly, was another culprit.
To show that much weight gain can be prevented, the study noted that those who made the most unhealthy food choices gained nearly four pounds more in four years than those who made the healthiest dietary decisions.
The study suggests, rather than just calorie-counting, people should focus on improving their overall diet. Nuts, for example, while high in calories and fat content, actually helped provent weight gain. Exercise, of course, also helped prevent weight gain.
In my 20-plus years in the fitness field, I have heard many rational for age-related weight gain: childbirth; marriage (by men and women); "Bodily changes;" various injuries; raising young children; and the end of structured athletic careers. All may be valid to some degree. The bottom-line is, however, that maintaining a healthy diet, mixed with exercise, will prevent the weight gain that many think is inevitable.

The "No Day-Dreaming" Workout

Without a doubt, the best weight workouts I get are with a training partner. The adrenaline flows, you push each through that last rep, and it's great having someone to do "negatives," "pauses" and other unorthodox techniques with.
When alone, the toughest part is keeping a flow to the workout. How many times have you done a set on the bench, and then sat around thinking about all of your other problems in the world? Or got into a conversation with a friend that turned a one-minute rest period into three or five?
To alleviate that down period, I like to super-set a strength-training set with a minute of jump rope, 30 hard seconds on the speed bag, or a set of hanging leg raises for abs. Not only does my concentration level stay higher, I know I'm getting just enough "rest" between each set for my muscles to breathe, but not fully recover.
To keep it more challenging, say to yourself: "If I tangle up on the jump rope or lose rhythm on the speed bag within that prescribed time, you must go back to your strength set that much sooner." Guaranteed, you will be more careful not to lose it!
One of my favorite workouts along this vein is the pull-up/chin-up drop down. I start with 10 pull-ups, and do a minute of jump rope in-between. Then nine, all the way down to one, the last five sets with a slow "negative" drop. Then you go into ten chin-ups (a little easier), and again, take it all the way down to one.
Oh, and if I miss on the jump rope, back to the "pulls" or chins" that much sooner! Finish it out with five minutes straight jump rope. Modify numbers on the pulls and chins, dependent on your current ability.
There's an unlimited number of variations of that basic workout. Figure out what your goals are, what you like to do, and what your capabilities are. Mix and match from there!

Back in the Swim

While I consider myself a runner, primarily, I had fun dabbling with Triathlons in
the 1980's. I did several sprint triathlons, with the longest endeavor a 1-mile swim in Barnegat Bay, a 25-mile bike ride, and 10-mile run in the Ricoh Triathlon on Long Beach Island in 1983.
Since getting married and having more responsibility, I've concentrated my competitive efforts back into running, while augmenting it with lifting, rowing, and most recently, some martial arts training.
Swimming has taken a back seat. We have a community pool in our development, and when I have the time, I take advantage of the sole lap lane and swim a mile. The mile was my normal training distance when I swam more regularly, and then, I could clock a regular training mile in under 30 minutes.
Distance and time-wise, swimming a mile is considered four times a running mile. So, my mile swim in 30 minutes was like running a little over seven-minute miles for four miles. In my mind, it seemed about an equal effort, too: nothing remarkable, but respectable.
Now, I probably do the mile about four or five times a summer, and my time has slowed to about 35 minutes. My preceived effort remains about a six on a 1-10 scale. My chest, arms and shoulders feel like they had a good workout, and it's a good flexibility exercise for my hips, obliques, and legs.
I sprint in the last 10 laps, so I'm breathing hard at the end, but I can't swim fast enough to truly test my maximum heart rate capabilities.
I feel great doing it, though! I sit out in the sun first, to get baking hot, and usually read a fitness magazine to get in the proper framework. The water is bracing at first in the unheated pool, but my body adapts as I steam along.
The first eight or 10 laps are the hardest, as my shoulders feel extremely tight (I always do the swim on a weekend, and I usually have done a weight workout in the morning).
I break the mile down into 10-lap increments, and am usually comfortable after the first ten. Then, it's just a mental game of sticking with your form (remembering to kick your legs, not letting the arms sag across your body underwater, breathing every stroke), and letting your mind wander, but not so much that you forget how many laps you have gone.
The mental game is much like a running race: 16 laps down, a quarter done. Then get to 20. At 32, your halfway. After 40, you're over the hump and can start picking up the pace. At 60, it's "is anyone watching my kick?"
At 64, I relax in the water about a minute, and jump out before my body starts to freeze as it idles. I wrap myself in the towel, go back to my magazine, and my 52-year old mind wonders: "how many more summers will that seem easy?"

Return to Lake Takanassee

During my college years and after, the races at Lake Takanassee were a weekly tradition for me. Most of the top runners at the Shore would gather by the small lake just off the ocean in Long Branch for a friendly, but very competitive 5-K (no T-shirts, trophies, or port-a-johns!) every Monday night through the summer. Four laps, no hills, no excuses!
Established in the late 1960's, it is the oldest continuous racing series in New Jersey. Back in the early 1980's local legends like Bill Sieben and Bill Scholl were winning the race regularly in sub 5:00 pace!
I ran my best 5-k there in my mid-20's (over 25 years ago!) with a 17:01, sandwiched between two other longtime Takanassee standouts, Hoyle Mozee and my former coach at Monmouth College, Bob Bazley.
Since moving out of the area, I hadn't run Takanassee in over 20 years before returning there for the season-opener this summer. Most of the faces had changed, and frankly, the race was smaller in number and not quite as competitive (I wasn't complaining!).
My last 5-k in Millburn was a 19:50, so I put "breaking 20 minutes' as my over-under for the race.
I found myself amongst the lead pack as we got off the line, and I guess that adrenaline pushed me through a 6:03 first mile. I felt within myself, and by this time, was with the "second pack" behind the leaders.
One familiar face in the race was Harry Nolan, one of the pre-eminint runners in New Jersey for decades, and still in great shape at 64! I passed him near the mile mark, and we traded places for the next mile, with no one else passing us. The second mile was slower (6:47), but I was still on pace for a credible finish as we passed two miles in 11:50.
Knowing Harry (a nationally-ranked Master's track runner) has great finishing speed, I tried one more surge on him with one lap to go. I created a little space, but he turned on his jets with about a half-lap remaining and passed me back, ultimately finishing sixth overall in 19:38. I was next, in seventh, in the exact same time as my last effort, a 19:50. I, of course, had to wait for the small medal awarded for winning the 50-59 division, and had a pleasant time catching up with Harry, Hoyle, John Kuhi, and John Skislak, all friends from my college days.
While this race shows my times have slowed as I've reached middle-age, I take comfort in still being around the leaders in a small race like this. Plus, it's always great having an opportunity to share memories with people you haven't seen in years. I had an hour's drive home, but cranked the Springsteen loud in the early-summer sunset up the Parkway. An enjoyable night, overall!

New Jersey - The Asthma State?

Here in New Jersey, Asthma became front page news with the hospitilization of Gov. Chris Christie for the breathing condition on July 28th.
According to the N.J. Dept. of Health and Senior Services, New Jersey has the highest rates of Asthma in the country, affecting 7% of all adults (about 511,000) and 9% of children (around 188,000). Nationally, about one in 12 people have asthma.
Asthma basically cuts off the body's oxygen intake, and can be triggered by many factors, including enviornment, allergies, and exercise. New Jersey's humid summers, cold winters, pollution, and pollen are the theories why the rate is higher here.
Asthma actually begins as a protective reaction for the lungs against irritants. The muscles in the lungs contract, swell, and form mucous. But as it becomes excessive, the airways becomes narrower and blocks breathing.
With chronic asthma, muscle tissue in the lungs become thicker, exasperating the problem. The sufferer has shortness of breath, wheezing, and coughing. The chest also tightens. Asthma accounts for about 500,000 hospitilizations every year in America, and over 3500 deaths.
Overweight people have a greater tendency to develop asthma, because of more inflammation in their lungs. Exercise can help open up the breathing passages, but it is recommended to always have an inhaler handy.

Freedom Tour 2011

While I enjoy competing, sometimes athletic events can be fun to attend as a spectator, as well. I had one such experience on July 24th, as I attended the annual Freedom Tour Bike Races in Stirling (N.J.).
I went to cheer on a friend, Dave Miller, as he competed in the two-lap (2.5 mile) Fireman's Race, which benefited the Burn Center at St. Barnabas Hospital. The race attracted over 125 firefighters, from as far away as Wilkes Barre, Pa.
Each firefighter had to compete in full gear, which weighs approximately 40 lbs. The race is short, which means it's pretty much an all-out sprint for the top competitors. Dave is a big guy, about 6-3 and 240, and without much fat. He also rides regularly, so he is in good biking shape.
While most of the firefighters did it for fun (there was even a two-man tandem), about a dozen, including Dave, were serious about the race.
As they came around on the first 1.2 mile loop, he was with a pack somewhere in the top six, riding along side two other racers.
By the time they came in for the second, and final, lap, Dave broke away from the other two, and finished a very respectable fourth.
There was also a pro race after, and various age-group races that preceded the Fireman's event. It was well-attended by local residents, and it was just a great small-town, summertime feel.
I found myself wishing I was out there, but enjoying the day as a "fan" as well. My racing bike got destroyed when it fell in back of my car while pulling out of the garage a few years ago. Now, I've been content in tooling around on my "hybrid" with my son, and leisurely partaking in the MS 25-mile bike tour every year. This certainly stoked my interest, though!

Millburn Presidents Cup 2011

One of my annual traditions is the Millburn President's Cup 5-K, held at night on the third Monday in June every year. It's grown into one of the largest races in the state, and always gets a real competitive field.
In addition, I grew up in the neighboring town of Springfield, nad always see people I grew up with. I also am a loyal patron of The Sneaker Factory, sponsor of the event,and usually get a little extra adrenaline with the big (1500-plus) crowd and night-time atmosphere. My son has run it the past few years as well, but had to pass it up this time, due to an eighth-grade graduation party.
My goal (as stated in my previous blog), was to get back in the 19-minute range, after a 20:17 finish in the Bob Beckert Run on June 6th. My parents, brother, and niece came down to cheer me on in this one, and my mind-set was positive going into it.
I lined up right in-between the six-minute and seven-minute pace signs, which, considering I wanted to run about 6:25 per mile, was proper. Once there, hundreds of runners, some considerably older than me, and many in thier pre-teens, squeezed in front of me. There were also corporate teams huddled there, with the entrants truly spanning the gamut of age and conditioning. I knew I'd have to fight through the crowd.
Sure enough, I weaved and elbowed my way through the start, with one man, easily in his 70's (with a pace to match) yelling as I squeezed past him in the mass of humanity. I didn't have the time or inclination to answer, but thought: "why did you start near the front of the race, then!"
As the participants weaved onto Millburn Ave., I finally was able to get (in NASCAR parlance) "clean air." I felt good, and told myself that no one will pass me, and I will try to pick off runners one at a time.
The first mile was a a somewhat disappointing 6:30, but my body felt fresh, with the chaos at the start perhaps saving some "fuel" (one more NASCAR referance)in my body. I trucked up the incline through Millburn center, able to keep with my "game plan."
I was happy with my two-mile split of 12:50, meaning my second mile was a 6:20, and I was still relatively fresh. I knew breaking 20 was feasible, if I kept my concentration and my form.
Millburn is a two-loop race, with the finish line about a 1/4 mile past the start. The first year I ran, I didn't realize that, timed my sprint a little early, and was really sucking wind as the finishing clock was not in sight!
By now, I'm familiar with it, and put on a "controlled" sprint at the end as I was pretty confident my goal was at hand. Sure enough,I crossed the line in 19:50 (heart rate at finish: 172), good for 115th overall. I'm used to winning my age-group now in most local races, but in this one, I wasn't even in the top three!
That's okay, though. I got the time I was looking for, my heart-rate was high enough to indicate I gave a total effort, and knowing there's that many good runners at my (late middle-aged) point of life will give me further motivation to keep up my training. Onward and upward!

Bob Beckert Run 2011

One of my traditional races every year is the Bob Beckert Memorial 5-K at Watchung Hills High School, held on the first Sunday of June. It attracts between 200-300 local runners, including many kids on the Watchung Hills track and cross-country teams. Im a hot weather runner, and the temperature normally is in the high 70's to low 80's.
It's somewhat old-school, with no visible mile-markers or splits, so it's up to you to go out and "git r' done!"
This year, I couldn't run for the ten days preceding the race, as I was recovering from cataract surgery. Luckily, I was able to do the bike and elliptical, so I didn't feel I lost too much conditioning. Plus, I was in a good mood when the doctor told me everything was healing fine, and I could resume "normal" activity.
Coming off a half-marathon the previous month, I knew I would have to push the pace harder in a short race, and I feel I did, staying within sight of the lead pack most of the way. I passed a few of the high school kids, and no one overtook me, always a good sign that you are not "rigging." My focus was good, and no problems with legs, stomach, or any other areas.
I've done the race enough times to divide it into sections, and coming up the final long stretch on Mountain Ave., I was confident I was in the low to mid 19-minute range.
The race ends with a 1/4-mile steep incline up the high school parking lot. About halfway up, I heard the race announcer reading off "19:45, 19:46..." I knew I couldn't break 20 minutes at this point, but still took the hill hard and finished in 20:12, seventh overall and first in my (50-59 age-group). I took my heart rate about 20 seconds after finishing, and it read 167, so I knew I ran as hard as I could on this particular day.
No complaints, and it felt very appreciative that I was able to run so quickly after surgery. I'll get back in the "19:OO's" soon enough.

Long Branch Half-Marathon

Each Spring, I enter a Half-Marathon, to gauge my fitness level at a long-distance race, and give me a training goal through the doldrums of winter. This year, I returned to one of my favorite courses, the Long Branch half-Marathon, held on May 1st.
Because of the weather, most of my training for this race is on the treadmill, and I did plenty of "pace work" at 7 minute miles, my goal for this race. I also did quite a bit of speedwork at 6 t0 6:30-minute paces for mile repeats, and a few 10-mile runs.
I felt mentally and physically ready, and the day came up sunny and warm, just the way I like. I felt fine warming up, and definitely felt capable of a 1:30 to 1:31 effort.
Prudently, I mixed in with a "pace leader" and group aiming for a 1:30 finish. Our first mile felt comfortably hard, and we passed the clock in 6:35, much faster than we planned.
We slowed to seven-minute pace at that point, and frankly, it felt like walking! Still, I stayed disciplined, traded leads with others, and remained at that pace.
At around the five-mile mark, a guy who looked at least my 52 years of age blazed by us. Feeling great, my competitiveness and stupidity then got the best of me.
I left my group behind and tried to stick with the older runner, figuring we were probably battling for first-place in our 50-59 age-group. He surged ahead of me about a mile later, and now I was on my own.
I managed seven-minute pace for the next few miles, but without the ease I felt amongst the group. Plus, the half-marathoners were beginning to mix with back-of-the packers of the accompanying Jersey Shore Marathon, which started 30 minutes earlier.
Instead of open road, now we were dodging between large groups of walkers and joggers, which seemed to destroy my mental concentration.
At around nine miles, my right hip and hamstring began to tighten up as well, and now it just became a case of survival, with the rapid early pace clearly taking a toll on my body. The group I left behind five miles back now passed me.
The last three miles were into a strong headwind, and no matter how I tried to mentally battle through, I couldn't muster up anything better than a limping 7:30 pace. At that moment,I couldn't run a second faster, and vowed not beat myself up over a lack of perceived effort.
It mercifully ended with me crossing the line in 1:33.07 (7:03 pace), fourth in my age-group (out of 241) and 91st overall in a field of close to 7000.
I shouldn't be bummed, and really am not. You can't fault yourself for going for it when you feel good, although I always tell others to just worry about your pace and not about anyone else. In my enthusiasm and hubris, I broke my own cardinal rule.
Oh, the older guy who passed me and tooik me off my game-plan? He's actually 60 and won his age-group in 1:29 and change. Tremendous, and I'll see you next year!

Sports Specialization

It's been my observation that children growing up today are either too active, or too sedentary. My kids have always been involved in travel soccer, and it's pretty much a year-round commitment of pre-season training in the summer, a fall schedule of games and practices, winter conditioning, and a spring schedule of more games and practices. I have no complaints-my daughter went onto a nice high school career with it-and I feel that soccer involves all the physiological aspects of fitness you look for in kids - speed training, endurance, balance, and agility.

My children also got a taste of distance-running by entering several 5-K races, and my son always does the MS 25-mile "Coast To Coast" Bike Tour every year. I think it's important that kids get a taste of different sports, to see where their interests and abilities lie, and for variety alone. The American Academy of Pediatrics agrees, issuing a recent policy statement regarding intensive training and sports specialization in young people. It concluded that children should be encouraged to participate in a variety of activities, and not specialize in just one.
The AAP (and I) feels that much of the specialization is at the behest of parents who are under mostly false illusiions about gaining a college scholarship or professional career for their kid. Or, breaking it down to another level, they just want an edge against the other kids (and parents) they are competiing against, either literally, or in their own minds. The statement said that kids who sample many activities and specialize after puberty are more consistent performers, have fewer injuries, and have less of a "burn-out" factor with the sport.

Nutrition was another concern of the report. It was important that kids take in enough calories, and particularly a sufficient amount of iron and calcium, to support their growth and development. Female athletes are particularly at risk in this area, especially with delay or stoppinjg of their menstrual cycle. This can lead to increased risk of stress fractures in the near- term, and osteoporosis in the long-term. Emotionally, danger points cited were increased stress (which may be internal or external,and missed social or educational experiences due to the heavy load of practices, individual training, travel, and games.

The conclusion was logical: don't push kids into sports, don't let them play through injuries, and let them form their own interests. This can be advice on sports or many other things: don't live your life through your kids!

Strokes in Young People

New research shows that Strokes, the potentially fatal heart disease caused by lack of oxygen to the brain, is rising amongst young people and dropping with seniors.

A comprehensive report was released on the subject by the American Stroke Association last month, comparing hospitilizations for strokes in 1994 and 1995 to 2006 and 2007.

The sharpest increase was amongst men, ages 15 to 34 - which rose a whopping 51%. Women in this age group rose 17%. The theory is that the obesity epidemic in America is re-shaping the assumed age burden of the disease.

Statiistically, older Americans are still more likely to suffer from strokes (300 stroke cases amongst 10,000 hospitilizations in 2006-07). For males, 15-34, that number was 15 stroke cases per 10,000 hospitilizations. For women that age, it was just four strokes per 10,000 hospitilizations.

For middle-aged (35-44) males, the statistics rose 47 percent in the last decade, and 36% for women of the same age group.

The good news: for men 65 and older, strokes dropped by 25 % in the testing period. For women, it was an even more encouraging 29%. Doctors feel that is because of better care of risk factors, like high blood pressure. Overall, strokes dropped from the third most likely cause of death to the fourth, which is attributed to better after-care and prevention methods amongst the elderly.

But the rise in young people is still worrisome to doctors. The main culprits amongst young people were the aforementioned high blood pressure and obesity, as well as smoking, alcohol abuse, and diabetes.

One somewhat controversial note was the parallel between diet soda and strokes. Those who drank diet soda every day had a 48% higher risk of stroke or heart attack than those who drank no soda. This could be related to the sodium in diet drinks or lther lifestyle issues. I would theorize that those who drink no soda at all probably have a more disciplined diet all the way around than soda drinkers, and also are more likely to engage in other preventative measures like steady exercise.

As for me, I exercise every day and still enjoy a Diet Coke with a burger or plate of pasta when I eat out. If I were to consume more than two a day, just like alcohol, I would sense that it would not be a healthy lifestyle choice.

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New Army Fitness Tests

Unfortunately, American soldiers over the past decade have had plenty of opportunities to face real-life battle situations.

To best simulate the challenges faced on the battlefield, the Army recently revamped its fitness requirements. Instead of the traditional minute sit-up test, standing broad jump, and timed two-mile run, soldiers scheduled for deployment will, amongst other things, navigate a balance beam while holding two 30-pound cannisters of ammunition; drag a sled loaded with 180 lbs. of sandbags, and vault over obstacles while carrying a rifle.

The traditional testing, challenging in its own right, will remain as a "physical readiness test" administered to soldiers every six months or so.

It is felt that the new tests more accurately reflect the challenges one will face in a battle situation. Soldiers went through the new testing for reporters at the Army's Fitness School at Fort Jackson, S.C., recently, and came out with the impression that the test was hard, but served it's purpose in building the needed confidence, strength, endurance, and agility for combat.

Let's hope that soldiers won't need to do these things in real life situations too much longer!

Eat Fiber-Live Longer!

Fiber-think of a bowl of lentil soup, with pumpernickel bread on the side, for example. Great tasting, filling, and, possibly, life-enhancing! Or my favorite lunch, two peanut butter and apricot preserve sandwiches on whole-grain bread, with banana slices and sprinkled with wheat germ.

A February study in the Archives of Internal Medicine of 388,000 adults, ages 50-71, found a link between high-fiber diets and lower risks of death, not only from heart disease, but from infectious and respiratory illnesses as well.

The study was conducted by the National Institutes of Health and AARP, and tracked participants for nine years after the original 1995 or 1996 questionnaire. The people who ate the highest amount of fiber were 22% less likely to die from any cause than those that ate the least.

For men, high fiber intake also reduced the chance of getting cancer. The researchers theorize that men are more likely to die from cancers related to diet, so high fiber intake usually precluded a better overall dietary lifestyle.

The daily recommendation fo fiber is 25 grams for women and 38 grams for men, or 14 grams per 1000 calories consumed. To put it in context, a slice of whole wheat bread contains two to four grams of fiber.

Fiber seemed especially helpful in preventing diabetes and heart disease, lowering cholesterol, blood pressure, inflammation, and blood sugar levels. It is also theorized that fiber binds to toxins and moves them out of the body quickly. Fiber also makes you feel full, which helps in weight control.

In most societies, food choices are more limited, and fiber may naturally play a larger role in

the diet. In America, we have a choice between everything, good and bad. It seems like you can't go wrong in choosing the high fiber option!

Exercise Improves Brain Power

When I did long runs in college, I often formulated term papers or reviewed test material in my head as I ran. I knew that the run helped organize both my time and my mind to the tasks ahead. And, I am proud to note, I was awarded the Thomas J.Kelsey Scholar/Athlete award at Monmouth College way back in 1980!
A new study published in the January issue of Health Psyschology backs this theory up. In a study conducted by clinical pschologist Catherine Davis of Georgia Health Sciences University, overweight, sedentary kids who started to exercise regularly improved on IQ test scores, in math skills, and in cognitive planning skills.
"We knew exercise was good for you," Ms. Davis was quoted as saying. "but we didn't have good evidence (before this) that it would help children do better in school."
While the study focused on overweight youngsters (171 randomly chosen children, 7-11 years old) she feels normal-weight kids would see the same benefit from the physcial activity.
The children were divided into three groups. One exercised vigorously (jumping rope, hula hoops, running games) for 40 minutes. Another group did similar activity for 20 minutes, and the third stayed sedentary. The program focused on "fun" rather than "competitive" activities, which I believe is key for youngsters uncomfortable or unfamiliar with sports.
Those who exercised for 40 minutes had a 3.8 point improvement in cognitive planning skills on their IQ tests. The 20-minute group also improved, but not as much. There was no additional academic instruction provided to any of the groups.
The conclusion: kids intuitively will run, jump, and climb if given the opportunity. When slumped in front of a television or computer for hours on end, lethargy sets in: of the body and the mind!

Philly Mania 2011

Like other professionals, Fitness Trainers need Continuing Education Credits (CEC's) to keep their certifications currrent. I am a member of SCW Fitness, and attend the "Philly Mania" convention every year to re-certify, and most importantly, learn and refresh my craft.
While there are a number of great lectures on topics like nutrition, physiology, and stress management, I prefer to garner that knowledge from books and magazines, and focus my time at the convention learning some of the exciting new exercise trends.
Most of the work is either mat-based or against one's own body weight. Think of every possible variety of push-up and plank that you can imagine! Facing down, facing up, sideways; one leg in the air, one arm in the air; hands out, hands in, one hand in, one out-you get the idea!
Throw in dozens of angles of lunges and squats, power jumps, burpees, and the like! Mix in some plyometric jumps onto Bosu balls and steps, some interesting twists (literally and figuratively) on the Gliding discs, and finish each session with some relaxing, yet challenging, stretches. It's an exercise addict's nirvana!
I attended sessions with Mindy Mylrea, creator of the Gliding discs; Kelli Roberts, the 2003 IDEA International Fitness Instructor of the year; and Doug Brooks, who works with the U.S. Olympic ski team and top X-Game athletes in Mammoth Lakes, Ca. An all-star line-up of instructors.
The greatest thing is bringing these ideas back to my clients-maybe tweaking a few of them-and adding new things to their training mix. As I've mentioned many times, the body becomes used to the stress put on it very quickly-you must constantly change exercises, sequence, pace, and rest time to continue to achieve results!
I've been attending conventions with SCW, IDEA, and other organizations for almost 20 years. I've never left disappointed!

Heart Disease Advice for Women

Heart disease and heart attacks, were sterotypically, "men's diseases." How many movies have shown the father of the bride dying of a massive heart attack at the wedding; or the executive suffering a sudden, heart-driven death after losing the big contract?

The American Heart Asscoiation has tried to make heart disease more relevant for women, and, according to Gregg Fonarow, Director of the Cardiomopathy center at UCLA (quoted in USA Today, Feb. 15th), "Every minute there's a death due to cardiovascular disease in women. This constitutes 422,000 deaths a year-more than cancer, respiratory disease, Alzheimer's and accidents combined."

The AHA has been publishing guidelines for women since 2004. In the 2011 report, they have included personal and socio-economic factors, to make it less clinical and more "real" for women.

The guidelines recommend that women:

*Avoid smoking and second-hand smoke.

*Get 150 minutes a week of moderate exercise, or 75 minutes of vigourous exercise.

*Establish a risk-reduction routine if they are diagnosed with heart disease or have a heart "event": ie: exercise or dietary change!

*Achieve a healthy body weight.

*Eat a diet with a lot of fruits and vegetables; whole-grain, high-fiber foods; oily fish, at least twice a week; and low in saturated and trans-fats, cholesterol and sugar.(Eating sensibly, basically!).

* Get omega-3 fatty acids, either through fish or capsules.

All of this is very sound, basic advice, for men or women, in my opinion. Leave that last slice of pizza for the kids, and walk through that next episode of your favorite show!

Julia Harvey Weight Loss Tips

I recently read an interesting article about Julia Havey, author of the Dr. Oz acclaimed book "The Vice-Busting Diet."
Ms. Harvey, 48, weighed nearly 300 lbs. at one time. Her life was a humiliating mess, which you can read in more detail in her book. When a homeless man outside a convenience store drew laughs from onlookers when he heckled her about eating a candy bar, she knew a change had to be made.
She felt the food the she was having way too much of was ice-cream, and simply cut that out. After three months, she dropped 30 lbs.!
The "career dieter" then thought of her second biggest vice: fast food. She eliminated that, and then soft drinks. She also started to exercise.
Eliminating one bad habit after the last was mastered, she eventually reached 150 lbs., exactly half of her heaviest weight!
She emphasizes this isn't a diet, which she feels are too restrictive for people to stick with. It's just one change at a time!
Interesting tidbits of her thoughts:
*The most basic change is drinking water instead of soft drinks.
*The biggest obstacles to losing weight are soft drinks, fast food, portion sizes, and
television (unless you're on the treadmill while watching, I guess)!
*It's easier to go for full abstinenece on certain foods, than eating them in
moderation. "If people can eat them in moderation," she points out, "we wouldn't
have an obesity pandemic in America."
*The best exercise is one that you'll continue to do. Her favorites: the elliptical
machine and golf!
All this is very sensible advice, in my opinion. Havey has a goal of helping 1 million
people to lose weight. With that in mind, her program is available free, online, at
www.vice-bustingdiet.com.

Walk Briskly for a Long Life

Many seniors I observe shuffle along slowly. Other have an unsteady, side-to-side gait. Others can bound along at a pace people many years younger would envy. This energy and steady stride may be do to regular working out, good genetics, attention to posture, balance training, or just a positive mental attitude that keeps a "bounce in their step."
Now, there's a study that correlates a senior citizen's walking speed with logevity. Published in the most recent Journal of the American Medical Association, the University of Pittsburgh research paper collected data from nine studies between 1986 and 2000, involving nearly 35,000 adults, 65-and over.
The average walking speed was three feet a second. But the chances of surviving another five to 10 years increased the faster a person walked, particularly amongst those 75 and older.
The chances of surviving 10 years ranged from 19 to 87 percent among men, and 35 to 91 percent among women, depending on how fast they walked.
Walking may be a good prediction of survival because it requires energy and muscle control. It also works the heart and lungs, and the circulatory, nervous and skeletal systems.
Bottom line: get off the couch, get some fresh air, and start walking-at a rapid pace!

New Year Weight Loss Tips

January has hit some of us like the proverbial "ton of bricks." Holiday indulging has left many of us a few pounds heavier than we'd like. The latest issue of AARP has an article with advice we all can use.
A key one is to use a smaller plate than you're accustomed. Gauge your "fullness" after one, smaller serving, and then decide on "seconds." They also suggest taller, thinner glasses for drinks, where you will pour an average of 30% less liquid.
Another, that I've heard and recommended many times, is eating small size snack bags, rather than grabbing from a larger bag. Your much less likely to open up that second pack of a small bag of chips when you have to make another "eating decision."
Logically, the article suggest you eat more meals at home (where you control the contents and portion size), and try to avoid "speed-eating" at the desk or in the car, where you can down large servings of food so fast, your brain can't tell that it's full.
The article says that diets fail because they ask people to sacrifice too much. Make three small changes at a time and slowly change your dietary habits. The best diet is one that you don't know you're on!
Dr. James Hill, professor of medicine at the University of Colorado, lists some simple tips that are easy to adhere to:
* Include a fruit or vegetable with your lunch or dinner.
*Don't eat white foods at dinner (baked potato, white ricce, or white bread, for example).
*Fill half your plate with an entree, and the other half with vegetables.
*Drink one (or more) glass of water before each snack or meal.
*Never eat in front of the TV-make eating an experience.
*Save deserts for weekends.

All solid tips, in which I would add, get some (at least 30 minutes) of exercise every day. Good
luck, and we will be here to help you on your journey!