Annual Physical

    There were recent news reports saying that the annual physical exam is unnecessary, that healthy adults can postpone it to every other year without ill effects.
     I disagree. I think the annual physical (with accompanying blood test) is important to catch problems before they get severe. I have a family history of prostate cancer, and the PSA reading is an important number to me personally, along with Cholesterol, Glucose (sugar) and Sodium levels, and the varied other categories that are Greek to you, unless one of the numbers is out of whack.
    I had mine just after Thanksgiving, as always. I am grateful to say that all of my numbers were in the prescribed range. The total cholesterol was 174, with the HDL "good cholesterol") at 68, LDL at 99, for a 2.6 ratio, well under the 5.0 or less desired number. My Triglycerides were 35 (under 150 is desired), and Sodium and Glucose were right in the middle of the desired range.
    I exercise all day, so these numbers should be good for me. I am still amazed, however, when the human body can be regulated within the desired range on all the categories in a blood test. It has to be a combination of fitness level, diet, genetics, and just plain luck!
    I think of all the things I eat through a year, and there are countless slices of pizza, many bagels with cream cheese, hundreds of cups of coffee, dozens of cheesy lasagna or baked ziti dinners, a good number of Entenmann's chocolate cookies, and a few Philly cheese steaks.
   It must be counter-balanced with the torturous workouts on the Concept 2 rower, the physically and mentally numbing treadmill runs, the Krav Maga classes, the pull-ups, push-ups, and dips; and the assorted other hours of step-ups, abs, resistance bands, and weights with my clients.
     I also try to counter-act the above diet downfalls with lots of seven-grain bread, low fat yogurt and cottage cheese, bananas, Power Bars, nuts, green tea, Met-Rx shakes, and apples. And I actually like eating healthy!
      Life is a balance. Your annual physical is a report card that tells you many things. Make it a good one!
         
     
   
   
       

Surviving Hurricane Sandy

      All of us in New Jersey have our Hurricane Sandy story. For the lucky ones, like my family, it was just bearing through those few hours of nature's terror, and then enduring 10 days of darkness, dreariness, and cold.
       Others,obviously, weren't as fortunate, losing their cars, businesses or homes, and sometimes, all three.
It's hard to believe if you didn't experience it, but food choices were limited with no power or refrigeration. There was a real shortage of gasoline, and it was nearly impossible to get cash as the banks were closed, and ATM's inoperable.
   Exercise helped keep this writer sane and somewhat grounded during this two week interruption in our lives.  Unable to run outside due to closed roads, downed power lines and trees, I kept moving in our arctic-like gym, hitting the stationary bike for up to an hour-and-a-half or relying on the self-powered True eliipticals. I also did some "old school" weight workouts, concentrating on multi-joint movements like squats, lunges, bench,  or shoulder push presses to keep the body warm. Thankfully, we did have hot water, and I don't think I appreciated the warmth and cleansing effect of a shower as much!
    Disaster does bring people closer. I enjoyed playing chess with my 16-year old son under the candle illumination, and there was something peaceful about the quiet in our home with no television, radio, or computer to immerse and distract us. At the gym, people shared survival tips and stories, letting each other know where you can try to get gasoline or a cup of coffee, which roads to drive on, and which to avoid.
    The break from running did help my injured achilles, although during the blackout it was throbbing badly from the dank cold. My other 54-year old joints ached more, as well. I almost was in disbelief when the electricity strained to "power up" after 10 days of darkness, in the midst of a freak 6-inch early-November snowstorm!
    The lesson I came away with was appreciation for family as we went through the shared misery together (and many thanks to my parents for graciously hosting us for a couple of days). My wife and I drove 25 miles down Route 22 one night to wait 45-minutes to fill up our tank - and I have to say it was a nice time!
    I also appreciate how lucky we are to live in America. I spent a lot of time thinking of villagers in Russia and China, who survive even colder climates with no electricity at all - and I know there are even some in this country who live that way, as well...
     
   

Tunnel To Towers Run 2012

  The Tunnel To Towers 5-K Run should be experienced by every runner, at least once. It's one of my favorite activities of the year.
   Started in 2002, the race re-traces the steps of New York City firefighter Stephen Siller, who, with traffic blocked, ran from Brooklyn to the Twin Towers, while off-duty, only to perish in the building collapse on Sept 11th, 2001.
    Tunnel To Towers benefits the Steven Siller Memorial Foundation, which is involved in numerous causes for 9/11 first responders and military veterans.
     I do it with my son and brother-in-law. The race is really more of an event than a 5-K - it attracted 30,000  people this year, and when the crowd siphons through the narrow Brooklyn-Battery Tunnel, you can do little more than march in place.
     But that's not the point. It's awe-inspiring - New York City at it's finest. Literally thousands of West Point cadets, uniformed FDNY members, and members of every branch of the military, many running in formation. The most touching is the contingent of Wounded Warriors, surrounded by friends and family, as they traverse the distance on artiificial limbs, or in wheeelchairs.
     You'll see shirts of fire companies and police department from around the country, and beyond. A large group of people come from the London Fire Department every year!
     Exiting the tunnel, the road is lined with FDNY members, in dress uniform, holding portraits of each of their 343 brethren who died that day. There's a sea of American flags all around, and if you look down the river, the Verazzano Bridge and Statue of Liberty are in the distance. I can't think of a day when I feel prouder, and luckier, to be born in this country!
      The finish is at Ground Zero, and above on this clear, September morning, was the new Liberty Towers, almost completed, rising above the few, powdery clouds in the sky.
      No matter where you are reading this blog, try to run the Tunnel To Towers one year!




       

Watchung Hills Municipal Alliance Run 2012

  One of my annual races is the Watchung Municipal Alliance 5-K Run, held at Watchung Lake every October. As I'm a hot weather racer, this one is usually the culmination of my fall racing season.
   It's a small, local race, held at a bucolic setting - Watchung Lake. The leaves are starting to turn, the surroundings look and smell like Fall, and it's usually just chilly enough to get a good pace going, without wasting extra energy trying to keep your body warm.
  There's also enough hills to keep it challenging, but the longest incline, up Sunlit Drive in Watchung, is smack dab in the middle of the race, with a 3/4  mile sprint around the Lake to finish up.
   Our club is always a sponsor, and the race benefits Drug Education Programs in the Watchung Hills District. I actually won it about eight years ago, but those days are behind me, as I try to keep my 54-year old body moving as fast as it can while hobbled with a variety of aches, pains, and pulls.
    I entered with low expectations because of my faulty Achilles Tendon, my most serious ailment. With the news of Derek Jeter's broken ankle fresh in my head, I wanted to start "within myself," just short of losing oxygen. If my achilles felt okay about 3/4 of mile in, I'd pick up the pace from there.
    I settled into sixth place in the field of about 75, with a couple of people breathing down my neck, and a few within shouting distance just ahead. The Achilles felt okay running a fast pace, and I set the rule in my head of "no one passes me from this point." I was soon in oxygen debt, which I knew I could sustain for the remaining two miles or so of the course.
     There was a stencil on the street that I think was the first mile, and my watch read 6:31. Most of the hill was remaining, with the long descent down Sunlit after. I created a little distance between the guys in back of me (you can tell at the turnaround on top of Sunlit), and was sure the person in front of me, a young teenager, was going to fade.
    I love downhills and gave it my all, closing in slightly on the youngster in front. On the flat side of Watchung Lake, my pace  evened out, but I was still confident I could catch the kid in front of me.
    One more hill, at the base of Stirling Road, and I wasn't making any more progress towards him. However, I knew the race was not a disaster, time-wise, and I kept my concentration through the crest of the hill. The last 1/4 mile is flat, even slightly downhill. Gasping loudly, I ran as hard as I could and finished in 20:48.
    While I've run over a minute faster on some courses this summer, I was not disappointed. The Achilles held up, and my time and place were at least respectable (just 10 seconds slower than last year). Almost a dozen other club members ran and did very well, as our group took home eight medals out of 12 entrants!
     My plan is increased cross-training, less running, for about a month. We'll see how the Achilles feels at that point, and plan things from there. At least for now, good-bye roads, hello rower!         

To Stretch or Not To Stretch?

  In the old-school NHL vernacular, I have both "upper body injuries" and "lower body injuries."
My left arm seems to have a nerve issue, as it tingles as if I'm giving blood everytime I lift weights or even hold a pencil. My lower body injury started out as right ankle sprain over a year ago, which stretched the tendons and ligaments and has since given me chronic pain in my achilles every time I run.
   Since I love running, I've pushed though it, and now have constant pain inside my right knee as well! I've seen my Chiropractor (a sports injury specialist) a few times about it, and he has helped, but the constant pounding on the roads, particularly on the hills in this area of New Jersey, has made the aches worse. Maybe turning 54 has something to do with it as well!
   I stretch after running, and quite frequently with my clients after training sessions. My favorite is just hanging my heels off the edge of a step, which really loosens up the achilles tightness! While I'm not sure how much it has helped, I think the injury would be worse if I hadn't done this.
    Dr. Dennis Cardone of Robert Wood Johnson Medical School recently had a piece about stretching in the "Family Medicine" column of the Star-Ledger.
     Dr. Cardone notes that there is conflicting recommendations within the athletic and medical communities about stretching: whether to do it at all, and, if so, when?
     He advises against it before exercise (something I've read many times), as stretching can decrease the force and power of the muscles, which would be a concern for someone in a weightlifting competition or road race.
   Dr. Cardone does recommend pre-exercise stretching for athletes in sports that require an increased range of motion, like swimming or gymnastics. He also feels it is a good thing to do at times you are not doing other exercise, or post-run, swim, or bike (I agree!).
   He also feels that stretching may have some psychological benefits in making an athlete more relaxed (or focused) before a competition, which may be an argument to do it. Overall, though, Dr. Cardone feels that five to 10 minutes of easy activity before a competion is more beneficial in getting the muscles loose and heart rate elevated.
    At the end of the column, published August 21st, he gives runners some general advise about avoiding injury, like gradually increasing mileage (no more than 10% a week), adding cross-training and rest days, and running on softer surfaces. His final word of advice: "Don't try to run through pain."
   To which I answer, "Then I'll never run again!"
  
       

Creatine - Yes or No?

   After my half-marathon last Spring, I wanted to re-calibrate my training for a couple of months, and get some muscle back. Besides mentally dedicating myself to getting stronger, I bought a bottle of Twinlab Creatine Fuel tablets.
    The serving size was three tablets, which equal 2100 MG of creatine (an amino acid compound that is also produced in our body). It was suggested to take two servings of it a day, although I only took one, and there were days I forgot to take any.
    I have to say, it worked. My bench press max went up 10 lbs (195 at the top of a "pyramid"), and my normal sets of six at 165 lbs. on the bench press increased to eight! I stayed on it from mid-May to mid-July, and haven't used it since. On most days, my max has gone down 5-10 lbs., and I'm back down to sets of six at 165. On top of that, and this may be psychological, I felt I had much more energy in my workouts when I was taking the creatine.
    Based on that, and prior positive results in past years when I took creatine powder, I will probably take it again in the late-fall for a couple of months, before running season kicks into gear.
    Creatine supplements have not been around long enough to know the effect it has on the body's organ system. That is why it's use is not recommended for minors or people with kidney disease.
     Articles I have read point to it's benefit in high-intensity, short duration exercises like bench pressing or sprinting. I doesn't seem to have any benefit for long-distance running or other more cardiovascular activities.
    It can lead to weight gain also. I put on about two pounds during the time I was taking it, but felt that it was well-placed in my arms, shoulders, and chest. I did lose that weight after I stopped, but that could be because I increased my running mileage at that time, as well.
   If you want to get more creatine naturally, it is suggested to eat a diet high in meat and fish.
   I feel, for health reasons, one should not stay on creatine for longer that a two-month stretch at a time, with an equal time off before resuming. I also feel prolonged usage will lessen that positive effects it seems to have on your strength, as your body would adjust and adapt.
    For adult, experienced lifters, shot-putters, or sprinters, I think it can serve a positive effect. For others, there are probably other supplements I would try first before going for creatine. It's sold over the counter, so the decision is yours.
   
  

Debunking Medical Myths

 Summer is almost over (unfortunately!), but in reviewing some of my files, I came across an interesting article that debunked some common health myths, most related to summer living. Research on this subject comes from the books "Don't Swallow Your Gum,!" and "Don't Cross Your Eyes...They'll Get Stuck That Way," by Drs. Rachel C. Vreeman and Aaron E. Carroll.
   One common myth is "Don't swim for 30 minutes after eating."
   While swimming, like running, may feel uncomfortable on a full stomach, there are no documented cases of drowning or near-drowning caused by eating, according to the researchers of the books. You may get a cramping feeling, and I have experienced that myself when running or swimming too close to a meal. That is because the stomach calls for blood to digest food you have eaten. When you exercise, other muscles are calling for that same supply, potentially causing the food to digest more slowly, and creating a cramping sensation.  While uncomfortable, it is not life-threatening. With swimming, like any other cardiovascular activity, eat light before!
   Another myth is: "You can catch poison ivy from someone who has it."
   Actually, it is the oil from the poison ivy plant itself that is contagious, and once a person showers that is washed away. Poison ivy has a delayed response in the system, not appearing for 24 to 72 hours after contact with the plant. Assuming the infected person has showered during that time, it's unlikely they will have the oil on their body when the symptoms show. No matter how unsightly the sores look, they are actually unlikely to have the oils on them that spreads poison ivy.
  One myth I actually had not heard myself, but is also untrue is: "If a jellyfish stings you, urinate on the wound."
   The treatment for jellyfish stings is, first, get out of the water,as Diana Nyad had to finally do on her Havana to Miami swim.  Remove the tentacles with an object like a tweezer, and apply vinegar. Urine has a different pH than vinegar and can actually worsen the effects of the sting. The myth may have started because once the stinging cells of the jellyfish have been washed away, warm urine may sooth the wound, based on its warmth alone. Warm water, heat packs, or ice would also work, and are much more sanitary!
   Finally, a myth that is true is that "Scratching a bug bite makes it worse."
   I'm guilty of this all the time! If you scratch a bug bite vigorously, it will break the skin, and the bacteria from underneath you fingernails may cause a skin infection.Scratching inflames the bite more, which causes the swelling to last longer. Treat it with an antibiotic ointment, and no matter how tempting, stay away!
  Enjoy the rest of your summer! 
         

Lake Takanassee Race 2012

 Some of my favorite races have been at Lake Takanassee in Long Branch, including my personal-best 5-K of 17:01, set a few decades ago!
  While I've moved away from the Shore-area, I try to get there once a year, catch up with some old friends, and see how much I've lost, year-to-year!
   The paradox is, as I've slowed as I trudge through middle-age, the field at Takanassee, and many other races, is not as strong, for various reasons. I've been able to stay in the front pack in most local races, which increases my motivation, and keeps my times at a respectable level!
   Case in point was my race at "The Lake" on August 6th. I finished third overall in a crowd of about 150, which I certainly am not complaining about! My time was 20:02, which is average for me right now, and I'm a little bummed I couldn't shave off the three seconds to keep me in the 19 minute range!
    Early in the race, I was next to a couple of college-age runners, who looked pretty competitive. I gasped "what are you guys looking to run?" hoping we can stay together as a pack.
    One said, "This is just a training run." The other, "I'm just getting back into it," as they darted away from me.
    I didn't expect to see either one again, but surprisingly caught the one "just getting back into it" shortly after the mile mark, which I hit (somewhat uncomfortably) in 6:14. The guy out for the training run had separated himself, but was within eyesight. Shortly before the two-mile mark, I was able to catch him, and I hit that split in 12:39, still laboring somewhat.
    That gave me a 7:20 window for the last 1.1 to finish under 20-minutes, and I sensed it would be close.
I was in third-place now, but the two leaders were out of my view.
    Takanassee is a four-lap race, and by the second mile, you begin to lap some of the slower runners and racewalkers. You often can't see who is directly ahead of you. The effect is that of the late stages of a NASCAR race!
     I tried to push as hard as I could, but with no one around me, and the leaders out of my sightline, I may have begun to mentally waver a bit. The last half-mile features a bit of a hairpin turn along Ocean Ave., which cuts down on your momentum a bit. The three-mile mark read 12:25, and I sprinted as hard as I could, from  that point  to the finish chute.
     I probably had a look of disappointment as I saw the 20-minute mark on the clock. Staggering a few steps,  I checked my heart rate - 172 - slightly over my "recommended max" of 167. I guess I had given everything I had, anyway!
      It took a good five minutes to completely recover, which I use as a gauge of my race effort, so I was satisfied with that, as well. I did run into some old friends from Monmouth University and the Shore Athletic Club, some of whom I expected to see, and some not!
     A "blast from my past," and an overall fun night. It was a beautiful sunset as I was driving up the Parkway, I had the Phillies game on the radio, windows halfway down in the cool summer air - a nice way to spend a mid-summer evening!
    
       
        
     
        

"Undy 5000" For Colon Cancer Research

  Summer is my favorite time to race! My client schedule is a little lighter, which means I have a few more weekend mornings availiable, and my body isn't quite as beaten up. As a trainer, I like to participate in many of the exercises with the clients, so on many days, I'm doing six to eight hours of some forms of lunges, medicine ball throws, pull-ups, or push-ups. No complaints, I love it!
    For racing sharpness, however, those lunges and  box step-ups can get your legs fatigued. I try to stay away from them a day or two before I compete.
    On July 28th, I returned to my old stomping grounds of Long Branch and took part in the "Undy 5000," a 5-K race to benefit the Colon Cancer Research Alliance.
    The morning was humid (to my liking!), and the course was advantageous, out-and-back along the Long Branch boardwalk, totally flat. There was a crowd of about 400, many part of fund-raising teams.
     I bumped into an old friend, Gary Pierce, who won the Jersey Shore Marathon back in 1973 or so. He's always encouraging, and he pumped me up for a good effort.
     Blocking out my chronic Achilles pain, I got out amongst the lead pack, and got into that zone where you feel you're right at the top of your anaerobic threshold, but not surpassing it. There was a narrow "no passing" zone by Pier Village about a half-mile in where I held back a bit, then got by two people as soon as it opened up.
     The miles were marked, but had no timers there. I felt I was either running well, or running slow and thinking I was running well! I passed one or two more people in the second mile, still feeling strong, and mentally prepared myself not to let down in that third mile.
    I shortened up the final stretches in my head. "That ticket stand is probably at the 2 1/4 point. Hit Pier Village and there is only a half to go! Finally, the the finish line!" A mist spray from the Long Branch Fire Dept. helped make it through the final 1/4, and I hit the finish in 19:23.
   It was my best 5-K since turning 50 (nearly four years ago), and definitely encouraging.  My Achilles started throbbing the second I finished, but at least I was happy with the effort. I finished 10th overall, and second in the 50-59 age-group.
   I got a medal, and relaxed as I listened to the moving ceremony, with Colon Cancer survivors who ran the race. I had found a well-organized, fun new event and help support a very good cause.
  I stopped by at an old favorite greasy spoon, and had that "Jersey classic," a Taylor Ham, egg, and cheese on a hard roll. Then visited with a friend who's recovering from a bad heart scare, and made my way back home. A nice, summer morning!      
 

Beat the Mid-Summer Blahs!

   It's a funny pyschological thing. Beginning in about March, everyone wants to start getting in shape for summer. You examine your mid-section, arms, legs and other exposed parts, and think: "I've got to get in shape!"
   You start hitting the gym regularly. You walk, run, hike, or bike to shed the pounds. You add the weights for muscle tone, and start watching the diet. By June, your body starts looking the way you want it - finally!
    Then the humidity kicks in. You have a vacation that may have sent you off course, fitness-wise. Ice cream, fudge, or beer become more a part of your life. Your work schedule is altered, which changes your routine, so essential to fitness consistency. The dog doesn't even want to go for a walk. You've hit the mid-summer fitness blahs!
    It's hard to prevent, I know. You feel everyone else is relaxing and enjoying summer, why should I work? or work-out?
    For 98% of us, we work becase must, although I feel blessed myself in that I do something I truly love. As far as working out, the most dedicated fitness enthusiast can experience doldrums at times. The key is not letting this feeling prevail!
    Think of what you like to do, fitness-wise. If it's something like biking, take advantage of the longer days and early sunrises, and go for a long, leisurely ride, maybe on a route you haven't explored before. For runners, summer is a great time to build up a base for a fall half-marathon or marathon. You also have easier access to high school tracks to do your speedwork (without getting embarressed by the youngsters!).
   If it's quieter than usual at your gym, try some exercises that you may not do during peak times. Think of balance exercises off the Bosu or stability Balls, or an outdoors workout with resistance bands or medicine balls. If you work out by yourself, get a friend with you for that little extra push and motivation.
   Swimming is a good diversion for me. I try to find a lap lane, and bang out a mile. While I haven't swam competitively since catching the triathlon bug about 30 years ago, I'm pleasantly surprised how comfortable I still feel doing my mile workout. The toughest part is the first 10 laps when the shoulders are tight. Survive through that, and the rest of the way should be smooth, if you have a cardio base from another activity. If you want to add some good anaerobic work, throw in some 50 (two lap) or 100-meter meter sprints. Rest the time that the interval took you, and start again. The lungs will get a good burn, the arms will be pumped, and you're body won't be a best up as after a hard run.
   I swim in an unheated pool, so I like to read a magazine and bake pretty well before jumping in. You're cool (almost cold) and refreshed when you're done! That's how I beat my mid-summer fitness blahs. Find
your way!        
   

Bob Beckert Memorial 5-K 2012

Following the Long Branch Half-Marathon May 6th, I experienced a common malady - a running "hangover." Five months of focus on one event, and then, good or bad, the inevitable letdown afterward. That's no problem, except that I run the Bob Beckert 5-K in Warren one month later, and as unofficial captain of our health club's team, I try to represent myself, and ourselves, as best I can. This year's "hangover" was worsened by my chronically tender Achilles heel, which held up remarkably during the half-marathon, but throbbed constantly for the next week. Plus, right in-between these two races is the 25-mile "Coast To Coast" Bike Ride for the Multiple Sclerosis Society. So, I limber my legs up for the bike ride, but do very limited running through the first two weeks in May, and then try to focus on the Beckert Run. The last two years, I was unable to break 20 minutes, despite what I thought were good efforts. I set that mark as a legitimate "over-under" for this year's race. The Beckert Run, as I've noted in earlier posts, is a low-key, hometown race, although certified for the 3.1-mile distance. The mile-markers are somewhat of a mystery, with the lines on the street not correlating with the people yelling split times along the way. While somewhat confusing, I think it adds to the race's charm! Also, although advertised as flat, it's actually rolling the whole way, with a killer hill up the Watchung Hills High School parking lot to finish! Like most races, kids burst out in front, and you have to control your pacing in the beginning to not get caught up in that. Thanks to Advil and icing, my Achilles was holding up, and I went through the first mile in either 6:10 or 6:22, depending on which split I wanted to listen to. I passed a couple of people who I heard talking about "breaking 20" in the second mile, and still felt strong, although I was definitely reaching my lactate threshold by this point. There is no two-mile mark, but someone shouted "13 minutes" near a water stop, and took that as a general guideline. In the half-marathon, I ran steady for 10 and slowed noticeably in the last three. Here, at at the shorter distance, I was determined to finish strong. I ran as hard as my body would allow up the sloping Mountain Ave., and made believe the race ended at the traffic light, before the turn up the high school hill. My thinking was, "You may die up that hill regardless, so don't slow down into it, and lose even more time!" I was definitely at my heart race max turning up the parking lot but tried to maintain pace. I thought I was alone, but soon heard spectators yelling "C'mon guys, finish strong!" Since that is a plural expression, I knew I was being closely followed. I gasped through the last few strides, maintaining my place (seventh overall out of 165, 2nd in 50-59 age-group), and hitting the finish line in 19:53. I was too out of it to hit my heart rate watch immediately, but about 30 seconds later, was still at 142. My Achilles killed me again the next day,even worse than after the half-marathon, but I have to say I was happy with the race. Our other team members did well, too, and it was a nice early-Summer day!

Long Branch Half Marathon 2012

My annual Spring Half-Marathon is my biggest test of where I am at, running-wise, each year. Due, I felt, to some strategy errors the past two years, my times had been slipping a bit from my seven-minute a mile average I had been at since my late 40's. This year, at 53, I was bent on reversing that trend, and did, finishing in a time of 1:31.46, a 7:01 average. It was good for 104th place overall in the field of over 6000 at the Long Branch Half-Marathon May 6th, and fifth in the (189 person) 50-55 age-group. My heart rate was 58 just before the start, and 165 at the finish (about 98% of my max). All good! I feel for a race to be successful, three main elements must be in place: First, your training base must be sound, with equal parts distance, speed, and tempo. Second, your head must be into it, that day. In other words, other problems in your life can't be superceding the race that morning! Third, you must have a realistic goal, and a plan to get there. Concerning the first element, I felt my training this year went well, helped in part by the unexpectedly mild New Jersey winter. I was able to get about 75 percent of my running outdoors, which most directly simulates the stride and breathing needed on race day. Because I wasn't over-reliant on the treadmill, I didn't mind it when I had to stay indoors, and got most of my speedwork done inside. A new one that I threw in this year was: 10 miles on the treadmill, starting at a speed of 7.6. and ending at my race pace of 8.6. I changed the grade from 0 to 3 through every quarter of each mile, and inched the speed up .1 each mile. I did it twice, and that was my longest runs of the 5-month training period. I don't think I'll go longer than that on the treadmill (have to stay somewhat sane!), but, hopefully can get a few 12 or 13-mile training runs outdoors this summer. The second element may be the hardest to control, and I've been in races where my mind was a million other places (or on one over-riding problem), and just couldn't get focused on the task at hand. Luckily, I was "in a good place", and the race seemed relatively important in the scheme of life. Finally, I broke the race down to 5-5-3. Two five-mile races segments that I wanted to hit in 35 minutes (or just a shade less), and a final three-mile stretch, that feeling good or bad, I couldn't totally ruin the day's efforts. Luckily, I found two other guys going exactly the same pace as I, and we went stride for stride through 10-plus miles. They had slightly more ambitious goals, and I resisted the temptation to stay with them, fearing that if I pushed it too much, I could end up tweaking my bothersome right Achilles. I still felt like I was working hard, but the last three were slightly slower than the first 10. Still, I didn't totally screw up my pacing like I had in last year's race, and finished looking slightly better than death! Now, I'm on a little "running hangover." While I've gotten a few enjoyable outside runs in, it's cross-training time, and I can't look at a treadmill. But at least the memory is a positive one, and we'll see where we want to take it from here!

Better Sleep = Better health

As someone who rises at 4:15 a.m., Monday - Friday (5:30 on weekends), articles on sleep are of interest to me.
The Star-Ledger had an interesting article about it recently, quoting extensively from Mark Mahowald, a Minneapolis-based sleep expert.
It is estimated that 70 million Americans are sleep deprived - yes, I am one of them. Among the reasons: we're overcaffeinated (my hand is raised again) and often, over-medicated, from prescription and over-the-counter drugs.
We are also over-wired from all of our new-fangled electronic devices, and overstressed over finances, work, relationships, and a host of other reasons.
Mr. Mahowald also feels that people have made the amount of sleep they need "negotiable, rather than a biological imperative."
Sleep deprivation can lead to a number of problems, ranging from irritability, forgetfulness, decreased productivity in the classroom, workplace, or athletic field; or at worst, a greater likelihood of car accidents.
Results of numerous sleep studies show that most adults need seven to nine hours of sleep a night. There is a genetic component to it: some can function on as little as four hours a night, while others need as much as ten.
Mr. Mahowald notes that anyone who uses an alarm clock "is, by definition, sleep deprived, because if the brain had received the amount of sleep it wanted, you would have woken up before the alarm went off."
Some people are naturally "night people, or owls", and others are "day people, or larks." I used to work evenings, and stay up till about 2 a.m., waking up at about 7:30 a.m. Now, I'm a "lark", going to sleep about 9:30 p.m. and waking up well before dawn. Putting aside that I am in a less-stressful work enviornment, I feel healthier with the "early to bed, early to rise" routine.
Medically, insomnia results in a poorer quality of life, and can lead to depression. Conversely, depression often causes insomnia, making matters even worse!
There are also links to Diabetes and heart disease, particularly in those affected by sleep apnea.
Tips for better sleep include avoiding late dinners and drinking, turning off the TV and radio, keeping the room dark, and winding down physically and emotionally before bed. I would add that if you have one bad night sleeping, don't over-think it. Just try to get a normal amount the following evening, and you will be caught up. The multiple nights of little or no sleep are the killers!
Previous to a recent mini-vacation we took in Charleston, I hadn't slept past 6:30 a.m. in the past 15 years. Lo and behold, on vacation one morning, I kept thinking that I was waking up in the middle of the night and just stayed in bed. When I finally got up, I looked at the clock, and it was 8:40 a.m. Maybe my body needed the sleep!

Risks of Red Meat

Spring is here, and we just uncovered our grill for the season. Just in time to read a recent article detailing the risks of eating red meat.
The study, released by the Archives of Internal Medicine, examined the eating habits and health of over 110,000 adults over a 20-year span. It concluded that eating red meat, any kind, and any amount, appears to significantly increase the risk of premature death.
Specifically, adding just one 3-ounce serving of red meat (think of a small burger) to a person's daily diet was linked to a 13 percent greater chance of dying during the course of the study. Replacing red meat with other foods also seemed to reduce mortality risks for the study participants.
It didn't matter if the red meat was steak, lamb chops, or pork. The theories why red meat is so dangerous are the iron and saturated fat in it, the nitrates used to preserve the meat, and the chemicals created by high-temperature cooking.
Bodybuilders usually espouse a lot of lean red meat, due to the iron content and protein. Endurance athletes like runners and cyclists tend to have less of it in their training diet, preferring a higher carbohydrate diet. With the exception of Atkins Diet proponents, most people watching their weight tend to limit red meat intake, as well.
From personal observation, I feel most people unconcerned about long-term health effects tend to eat more hot dogs, burgers, bacon or sausage than "healthy eaters" (and I admit, I love all those things, in moderation). Perhaps that had an effect on the conclusions of the survey: those that ate more red meat, for the most part, may have been more likely to make other unhealthy dietary choices (got to have fries with that burger, too!).
Whatever the reason, the article is a good cautionary tale: have red meat as a treat, and not a staple of your diet. Here's to spaghetti and red sauce!

Six-Pack Abs

One of the most frequently asked questions in fitness is: "how can you get six-pack abs?"
It's an easy answer, but hard to achieve: simply, a mix of the right strength and resistasnce program, combined with a good amount of aerobic exercise, and a proper diet.
First, the resistance program: Muscle growth comes throgh doing progressively harder exercises, so the muscle fiber breaks down and rebuilds itself stronger. Sit-ups or abdominal crunches use the abdominal muscles to raise the weight of the upper body. Leg lifts do the same for the lower body, both working your rectus abdominis, transverse abdominis, and other muscles in your core. Twists, standing or seated, weighted or non-weighted, will exercise the oblique muscles along your sides. Any variation of planks (or tabletops) will strengthen the lower back and glutes, as well as the shoulders and arms.
All resistance exercises are core exercises to some degree, particularly standing ones like lunges and squats. Exercises done off of stabilty balls or discs require varying degrees of balance, also strengthening the abdominal area. Boxing and martial arts exercises are also great strengtheners for the "core."
As far as aerobic exercise, my favorite for the abs is the Concept 2 Rower. Your abs are the stabilizing muscle with each pull, and my stomach is invaribly sore after a hard rowing workout. Running, because it is the most efficient in burning calories and also involves twisting of you body with every stride, is also great for the abs, as is swimming. The best part of cardio activity, as far as the abs are concerned, is the burning of fat after the carbohydrate storage of sugar has been depleted.
Concerning diet, the leaner you are, the more your underlying abdominal muscles will show. Everyone knows someone with a rock hard stomach, buried under a thick layer of fat! Keep the simple sugars and trans fats to a minimum, eat natural over processed, drink at least a half-gallon of water a day, and make up for a bad day of eating the next day. The longer the weight settles in, the harder it is to lose!
Start now, and hopefully, the "six-pack" will be there for summer!

Paula Deen Controversy

The recent controversy surrounding celebrity chef Paula Deen, famed for her high calorie, high fat(and, I'm sure, delicious)Southern recipes, brought attention to the subject of Type 2 diabetes, and how it can be affected by diet.
As most know, Ms. Deen revealed a couple of weeks ago that she has had diabetes for about three years, and is now teaming up with a pharmaceutical company to promote a diabetes drug.
There are many questionable celebrity endorsement deals, and I am not writing as a judge of Ms. Deen's ethics or form of self-promotion. This story just gives an opportunity to point out that what you eat can be a crucial factor in whether or not you contract this life-threatening illness.
Genetics is the main factor, of course, and if you have a family history, you must be extra careful to avoid the excess sugar, starches, fried and processed food. Lifestyle, age, and stress also play a part.
Diabetes is a breakdown in the body to produce or effectively use insulin, the hormone that regulates blood sugar. Your fasting glucose level can be tested with the blood work associated with your annual physical. Range for adults is 65-99, and I'm happy to report mine was a comfortable 82 this year.
Mistakes you make in your diet (the Fat Darryl sandwich at the Rutgers grease trucks immediately comes to my mind) can be made up for with exercise. However, a truly bad diet is hard to overcome with working out.
Diabetes is something no one wants. It is a major cause of heart disease and stroke, and the leading factor to kidney failure. While Type I, or juvenile, diabetes is unavoidable in sufferers, Type 2 can be prevented by a combination of moderate diet and exercise.
I think Paula Deen can be a helpful voice in recognizing this problem, and she offers some tips in a website called diabetesinanewlight.com. The key thing is doing those things to prevent diabetes, rather than the much tougher steps required after you get it.