2,000 Calories

  The New York Times had an interesting "Upshot" column today (Dec. 23rd) entitled "What 2,000 Calories Looks Like." It included pictures from of a Cowboy rib eye steak (1690 calories) and martini (230) from Ruth's Chris Steakhouse (my favorite place!); a meal consisting of a big Italian sandwich with mayo (1088 salty calories), along with orange mango juice (250), chips (220, and loaded with sodium), and a chocolate chip cookie (220 simple carbohydrates) from Potbelly, a high-end fast food chain; and a Peanut Butter Caramel Pie shake from Sonic (incredibly, 2090 liquid calories). On the bottom was a picture of what you can eat at home for 2,000 calories, and it seemed like a reasonable day of eating: Yogurt with fruit and nuts (210), toast and jam (85), black coffee (2), a beef stir fry concoction (400), diet soda, water, a plateful of pretzels (220), a pear (100), a dish of chicken and arugula (490), brussel sprouts and squash (200), a glass of wine (120), and a couple of cookies (200).
    The point, is what I've been telling my Fitness Training clients for 20 years: eat at home! Michael Pollan, an author and cook, put it succinctly: "People who cook eat a healthier diet without giving it a thought."
     I'm a case in point. At home, I eat healthy, with plenty of wheat bread, yogurt, nuts, apples, and dates. At a restaurant? Cheeseburger, fries and a beer; or maybe a nice Jersey-style lasagna with garlic bread. Notice the difference? At home, food is my fuel. On the road, food is my pleasure. I eat a lot more meals at home!
    The article correctly points out that the average adult (depending on age and gender) should eat between 1600 and 2400 calories a day. How you get there is up to you!
     

Running and Aging

Marlene Cimons, a 69-year old veteran marathoner and former columnist for Runner's World, wrote an interesting article for the Washington Post entitled "Tale of an Ancient Marathoner." Ms. Cimons had 12 marathons under her belt, and a best of 3:44.49 (in 1982), before toeing the line for the Marine Corps Marathon in Washington this past October. She had not run a marathon in 14 years, but was motivated by the loss of a beloved dog. She ran to raise money from acquaintances for two animal welfare organizations. Previous to undertaking the marathon training, she had lost 30 lbs by changing her eating habits, swimming a mile a day, as well regularly running 5-6 miles, and strength-training. She took her marathon training seriously, building up to five-hour long runs, which was the time she estimated she would be on her feet for the marathon. As many aging runners do, she felt chagrined when other runners, who looked like they were jogging, passed her on those long runs. Marathon day in late-October started out in the 50's, with the temperature rising through the day. Probably from her arduous base of training, she held onto a 13-minute pace for 20 miles before things started breaking down. The balls of her feet began to ache (explanation later), and her looks were pallor enough that a volunteer stopped her and did a brief test to make sure she had an adequate physical capacity to finish the race. Walking most of the last 6.2 miles, Ms. Cimons finished in 6:21.52, nearly 2 3/4 hours slower than her best, but still ahead of 1170 others and 39th amongst 50 in the 65-69 age-group. An analysis: First, finishing a marathon, at any age, is something to be tremendously proud of! As far as her time, I remember marathon legend Bill Rodgers commenting on how hard an effort the marathon was, back when he was winning multiple New York and Boston marathons in sub 2:10.00 pace. "Hey, I'm done in two hours," the self-effacing ex-Olympian said. "How about those people who are out there for five or six hours!" At 56 my times have slowed too, despite a lifetime working in fitness. My best half-marathon was a 1:17 at Jersey Shore when I was about 30. My last? A 1:34, at the Long Branch Half last May, and with all the injuries I've battled since, I would do anything to just match that this year! My marathon best was a 2:43, also at Jersey Shore, in 1981. Now, if I were to attempt another, I'd be happy to break 3:30. Professor Scott Trappe of the Human Performance Labratory at Ball State University, was quoted extensively in Ms. Cimon's article. He explained that the heart becomes smaller as we age, the pumping capacity decreases, total blood volume drops, and blood vessels become less supple (all very logical!). Thus, the amount of oxygen we use during intense exercise (our V02 Max) decreases. We lose muscle as as we age (another thing I'm noticing), and, a fact I wasn't aware of, we lose fat on the balls of our feet, which results in more running pain and injury (as Ms. Cimons, at 20 miles, would attest to!
      The good news: running slows the effects of aging. There is data that that 80-year olds who exercise regularly have cardiovascular systems that look like 40-year olds. Or, as Professor Trappe says, "From an exercise standpoint, 80 is the new 40!"
      Okay, I guess we'll keep plugging, then!  

Exercise and Multiple Sclerosis

As readers of the blog know, "Team Mountain Fitness" is an annual participant in the Multiple Sclerosis Society's "Coast The Coast" Bike Tour every May. We're proud to say, we have raised thousands of dollars in the fight against this mysterious disease. Multiple Sclerosis is disease of the central nervous system that affects about 2.3 million people worldwide, according to the Multiple Sclerosis Society. It is rarely fatal, but can be debilitating, with symptoms ranging from tingling, numbness, and fatigue to blindness and paralysis. There are some people who go through life without realizing they have MS, but most times symptoms become evident in early adulthood. Untreated, it is usually progressive, although some times people can have symptoms that never worsen. Obviously, there are some drugs that lessen the severity of MS symptoms, and many people swear by the holistic approach of dietary changes and supplements. Loss of balance is a key component of MS symptoms, thus working on balance is a necessity when designing an exercise program for a client with MS. Work on balance disks, BOSU balls, or simply standing on one foot are all things that can be incorporated. As far as cardio, the element of balance should also be emphasized. Biking outdoors, for example, is preferable to a stationary bike. Try to do the elliptical or Stairmaster without holding on, or with as little hand pressure as possible. Circulating the blood is important (as it is for everyone), and strength training is crucial, too. The sturdier your structure, the less likely you are to suffer falls, and your body is stronger to withstand them. Memory issues can also be caused by Multiple Sclerosis. Keep your brain engaged through reading and mind exercises like crossword puzzles. The MS Bike Ride is one of the inspiring days of the year for the folks at Mountain Fitness. What would be even greater is not having the need for it!

First Time Gym Mistakes

With January approaching, many sedentary people will courageously take that tentative step into a health club for the first time. As a club owner for 16 years, and with gym experience for over 25, here are some things to avoid, in hopes of staying healthy and fit for the long-term. 1. UNREALISTIC EXPECTATIONS: Many people are unduly influenced by shows like "Biggest Loser," where obese, sedentary people drop 50 or more pounds. The average person doesn't realize that these people are exercising all day long; with a trainer, medical staff, and nutritionists, and don't have the burden of a full-time job, or the temptations and lifestyle of home. To expect anything near those results is very unrealistic! 2. LEARNING ON THEIR OWN: Learning to exercise is like learning to drive: relatively easy, but very risky without any instruction. Get a Physician's clearance before starting anything, and make sure you join a club that offers a full orientation (no sales pitch or strings attached) with a Certified Personal Trainer. That trainer, or someone else, should be available for follow-up questions and to check your progress. 3. FOLLOWING A GYM BUDDY: Often, beginning exercisers are encouraged to start by a more experienced friend. While this is certainly a positive, following their workout may not be. You have to remember, your friend may have much more experience in the gym and can handle a larger workload. Trying to keep up on something explosive like squat jumps or lunges is really inviting injury. 4. BEING AFRAID TO ASK QUESTIONS: Many gyms can be intimidating. Often, there is no orientation, or the person feels left alone after their introduction to the equipment. Doing an exercise wrong, particularly when working with free weights, can do more harm than good. Break up the staffer's conversation behind the desk and ask a question! That's what the employees are there for. 5. STICKING TO ONE ROUTING WITHOUT CHANGE: there is no perfect exercise. Your body benefits most from a mix of cardiovascular and strength-training, along with balance and flexibility work. Doing one thing repetitively can get stale quickly: the body stops improving and the mind gets bored. Try to mix in three different cardio machines in the course of a week, and switch between machines, bands, free weights, and body weight exercises for strength training. Use the stability and BOSU balls for balance work, and don't forget your stretching. All exercise has a benefit, and the worst thing is not starting at all. But these tips should help a beginning exerciser learn good habits and continue on for the long term! Ed Halper has a Master's degree in Education (concentration in Physical Education) from Trenton State College (1991), and is a Certified Personal Trainer through SCW. He has worked in the fitness field for nearly 30 years.

Watchung Hills Municipal Alliance Run 2014

Those looking to enjoy some fall foliage and engage in a small, hometown race can find it in the annual Watchung Hills Municipal Alliance 5-K Run, benefiting Drug Education programs in area schools. Starting and finishing around the bucolic Watchung Lake in Somerset County, the race usually has a field of less than 100 runners, most of them the same, year-after-year. The race has a long sloping uphill and downhill section on Sunlit Drive in Watchung, and a short but challenging hill near the end, on Stirling Road. "Team Mountain Fitness" had about 15 participants in the race this year, myself included. The race date has varied, but this year was held on Sun., Oct. 23rd. It was one of the first true fall days in New Jersey, a brisk 50 degrees at race-time, with a blustery but manageable wind. Running my first race since tearing my right meniscus this summer, I made sure I warmed up over a mile before the start, to loosen up the sore right leg. I also prepped with two Aleve in the morning. Not sure of what to expect, I took it out hard at the flat start, knowing the hills (both up and down) are the roughest on the knees. With a field of about 50, I was in fourth or fifth place in the early going, close enough to the lead to keep me motivated. The first mile marker is halfway up Sunlit, on the steepest part of the race. I think my watch read a disappointing 7:06, but at least I was running without much knee pain. As I've gotten older (my 56th birthday was in September), 5-K's have become more and more of an anaerobic sprint. I basically start at near full-out pace, and just try to maintain it throughout. Let's face facts: my heart-rate max (now 166) and spring in my legs have dropped at about an equal amount through the years, and I just have to be in oxygen debt all the way to have any respectable showing. Strategy? Run as hard as your body allows! With that in mind, I put injury concerns aside, and tried to push the downhill on the second mile to get a decent split. By now alone in fourth place, with no one right in back or front, I passed the two mile mark in 13:50. Now, it was just about maintaining solitary focus. I tried to take advantage of a 1/4 mile flat straightaway on the Mountain Blvd. side of the Lake, and, gasping, pushed as hard as I could up the hill past Water and Wine restaurant. The final 1/4 mile is flat to downhill, and is well-committed to memory from years of running this race, and practicing along the course. Although about a minute slower than my best this year, I was not disappointed to pass the finish line in 21:46, knees still intact! There was a lot of post-race comradeship and picture-taking, and nearly everyone involved got some type of age-group medal. Add in a nice long sleeve T-shirt and some late-morning sunshine peaking through the tall trees - it was good to be able to run and enjoy the low-key charm of the Alliance 5-K!

Running Through Injury

I am running (hobbling) through knee pain! What started as an annoying tightness in both knee-caps early this summer, segued into a torn meniscus in the right knee in August, which was treated with cold laser therapy. Three weeks of swimming and light elliptical followed, before running (ever so gingerly) on the track and gravel paths. Foam rollers and stretching, as well as ice and Aleve followed every run. I've ventured out on the roads since then, even though the difference in surface pounding is noticable. I've also tried some 400-meter repeats, but I'm sure anyone who saw me out on the Watchung Hills track was wondering what that gimpy middle-aged guy was attempting to do! Yesterday, I completed my first hill workout since the injury, and my six-mile tempo runs (unbelievably) have been at the same pace I was doing pre-meniscus tear. The first mile is always a totally painful near-limp. Then the 56-year old legs gradually loosen, and by three miles, I'm usually able to think of something other than my throbbing knee-caps! Going down stairs has gotten more manageable, although I'm still staying away from weighted step-ups and lunges at the gym. The swelling has gone away significantly, but not disappeared, yet. Part of my recovery issue is my profession. I usually train about six clients a day, and like to join in on the walking lunges in the parking lot and "prisoner squats" inside the gym. And then, of course, I have to get my own workout in as well! The upright bike was impossible for me when I first got injured, with the downward force creating too much pressure. I know I'm getting better, because I've been able to resume that cross-training mode. I tried the rower just after the meniscus tear, and the flexion on the knee was not a good idea. I think I can get back to that soon, as well. My real test will be my first 5-K since the injury: the Watchung Hills Municipal Alliance 5-K on Oct. 19th, at Watchung Lake. Many members of our club are entering, and it's usually my last race of the Fall, before the cold weather sets in. Last year, I was battling a groin strain, and struggled through in 21 minutes and change. The year before that, it was an achilles issue...This year, meniscus tear..next year, something else, I'm sure!

Avoiding Dementia

Dementia. The word, itself, is ominous and scary. Living with it, or being a care-giver for a dementia patient, is a true nightmare. We all know someone who's had it. What can you do to not get this dreaded illness? First, a recent syndicated article by Drs. Mehmet Oz and Mike Rotzen pointed out that 25% of Americans have a gene mutation known as APOE4 that increases your dementia risk.So, even if you do everything "right," there is a chance anyone can get dementia. That being said, let's focus on the lifestyle changes that can lessen your risks. First, is to learn to manage stress. Easier said than done, especially here in New Jersey, I think! However, try to compartmenatlize life's challenges, and not make it all-consuming. Often, back and neck pains are stress-related, and of course, heart problems can be triggered by it, too. Find out what is good and relaxing for your mind, whether it's reading a book on the back porch or the daily newspaper. Socializing is important in retaining brain health - connect or re-connect with family and friends, and try to get out and interact every day (Not only by computer!) Just as importantly, get some exercise. Drs. Oz and Rozen point out that people who are physcially fit in middle-age are 35% less likely to develop Alheimer's disease later on. Walking, preferably with the sights and sounds of the outdoors, is great, and an exercise class or health club memebership adds that social element mentioned above. Brain power can actually be increased up into our 80's! Eat a Mediterranean-type diet. Whole grains, cold-water fish, olive oil and nuts, and a lot of fruit and vegetables. Supplement it with flax-seed or Omega 3 fatty acids for increased heart health. Reduce your risk factors. No smoking and limited alcohol. Visit your physician regularly and try to watch for the "silent killers" of high blood pressure, high LDL cholesterol, and diabetes. All of these damage blood vessels that carry blood and oxygen to the brain. This inceases your chances of both dementia or stroke! Try new things to stimulate your brain. An adult-ed class, learning a new language, or a musical instrument (hard as it may be!), are examples of expanding our minds in different directions. Activities that stiimulate the brain in this way during middle-age can stave off dementia for three to eight years, studies say. Don't get caught up in the past, don't let depression get the best of you, interact with friends and family, and exercise. A simple formula to keep your brain healthy for many years!

Too Little Salt?

Prosciutto. "Cape Cod" Vinegar Potato Chips. Soft, "Philly-style," pretzels. Beef Jerky. All guilty pleasures for me, that I enjoy in great moderation, due, in part, to their high salt content. Most research backs up my hesitation, although a new study says the amount of sodium most people consume is okay for heart health, and too little may be as harmful as too much. Runners and heavy exercisers do lose quite a bit of salt during their workouts, which is often replenished by energy-type drinks that mix varying amounts of salt, sugar, and potassium to rehydrate the body. I've always read that the average American gets more than enough salt in their everyday diets without ever having to use a salt shaker. If you think of all the processed foods we have in our diets, that statement must be true. The study that said to look at all salt as part of your overall diet, rather than a single element that needs to be reduced, was published in the August 14th edition of the New England Journal of Medicine. Highlights were published in many newspapers. It was conducted by McMaster's University Population Health Research Institute. The University is located in Canada, and observed 100,000 people in 17 countries from the general population (not just people in high-risk categories.) Ironically, Americans were not included in the study. China had the largest percent of participants (42%). About 40% of the total population studied had high blood pressure. It found that people who consume 3 to 6 grams of sodium a day (about 8 to 15 grams of salt) had the lowest risk of heart problems or death from any cause in the course of the four-year study. More or less sodium raised the risk. Americans average about four grams a day. The American Heart Association recommends no more than 1.5 grams. People who had consumed a large amount of potassium (found in bananas, nuts, salmon, and leafy greens, amongst other sources) seemed to have a counter-balancing effect that offset the sodium. One of the researchers noted, aptly, that it's easier for people to add something that is healthy than to take away a staple like salt. Other scientists and nutritionists feel that, essentially, the higher the salt intake, the greater risk for high blood pressure and cardiovascular disease. Simply, the less salt, the less potential problems. I feel balance is the key. If you have a heavily salted meal or snack, counter-balance that with a lot of water to flush it through your system. Your next meal should be low in salt content, to even out the day. Exercise really helps get rid of bad things in your body, too, and keeps the blood pressure regulated. Tuna with mayo on a toasted bagel, with a slice of tomato, and a handful of chips on the side? Delicious! Just drink a ton of water with it, and go out for an eight-mile run later in the day!

Coping with Knee Pain

About a month ago, my right kneecap began to hurt when running. I iced it as much as I could (every time I have the television on!), increased my stretching routine somewhat, and just ran through it. On a run about two weeks ago, I felt a slight tear as I rounded a corner, but finished the eight-mile run, and ran the rest of the week without any more unusual pain. Finally, after a seven-mile tempo run on the treamill at seven-minute pace on a rainy Saturday, my right knee swelled up considerably. I spent the next few days eliminating risk factors. I bought new running and cross-training shoes (I tend to keep mine at least twice as long as shoe experts recommend). I also bought some "joint protectant" products, and took two Aleve daily. Exercise-wise, I did the rower one day (with mixed results), elliptical the next (no pain, but very little perceived "gain"), and swam a mile the third (which felt good, all the way around!). I had an appointment with my Chiropractor/Sports Therapist last Friday, and he found I have a torn lateral meniscus, as well as the beginnings of osteoarthristis in my knee. He performed non-invasive cold laser surgery, which took minutes, and applied spider-web like "kinesio tape" around my knee. One week in, the swelling has gone down considerably, and I'm able to walk around without pain. I'm still swimming a mile a day, and hope to get back to running shortly. In fact, I ran through a parking lot the other day, forgetting completely about my injury, and felt okay. I love running in the summer, and do most of my racing this time of year. I do miss it, but have been able to keep sane, and stay in pretty comparable shape, with my swimming. I see my doctor again later today, and hope to get some rehabilitative stretching ideas from him that I can do. Hope to be back on the roads soon!

Donating Blood for Runners

Two or three times a year, I try to make a blood donation. Most importantly, I think it's a good thing to do. I've read that donating a pint of blood can save up to three lives. Blood reserves are finite, too. In other words, the blood must be used in a certain amount of time to be beneficial to someone. So there is a constant need for donors, particularly in the summer months. My blood is 0-positive, the universal donor, so it's particularly important to help out. I also feel it is good for you to donate. Consider it an "oil change" in your body. You're donating blood cells, and your body is eventually replenishing that amount, in about a month to six weeks. Thus, the 56 day wait in-between donations. You do feel a little light-headed after donating, and it's suggested to refrain from heavy exercise for 24 hours afterward. As it concerns running and fitness, any loss of blood, from bleeding or donation, will affect your performance. The amount of red blood cells in your system, and the amount of blood your heart can pump are the determining factors for oxygen delivery in a healthy runner. The loss of red blood cells is a (temporary) detriment, that is eventually alleviated as the body produces new cells. Simply put, donate in the week after a big race, rather than before, or schedule three a year during down times in your racing schedule. Don't let running or racing be an excuse not to donate - just to do it at the proper time!

It's Official - Runners Live Longer!

Innately, I've always felt my moderate "sort the problems of the day out" runs were doing something to increase my longevity, but not, necesssarily, my performance. And those repeat quarter-miles on the track at mile race pace were increasing my Vo2 max, lactate threshold, and my body's ability to handle pain - but not lengthening my lifespan. In fact, many times, they felt like they were shortening it, considerably! Those feelings were backed up by a recent study by the Iowa State University's Kiniesiology Departemnt, which studied the exercise routines of over 55,000 people, ages 18-100, for 15 years. It found that runners had a 30% lower death rate from all causes, and a 45% lower rate of death from cardiovascular issues. You didn't have to run too far, very fast, or extremely frequently, either. The longevity boost helped everyone who ran even a couple of days a week, at paces slower than 10-minute miles (6.0 on a treadmill), and with less than six miles recorded though a seven-day period. There were no differences by age, sex, Body Mass Index, health conditions, or cigarette or alcohol use. Also, the joggers and recreational runners (say, 2 miles every other day at just above conversational pace) got as much longevity benefits as the serious runners who ran much harder, or longer. It's unknown why the more hard-core runners don't get additional benefits, but the researchers theorize that more intense running may somehow damage the heart, over the long-term. I've also read, separately, that very intense exercise can release free radicals in your body that may increase risk for cancer. The key to longevity was consistency, in the long-term. The runners who saw the most benefit had been at it at least six years, and those individuals had a 50% less chance of death from stroke or heart disease. I don't feel those "problem solving" runs I mentioned above will do much to improve my 5-K time, but it's good to know they could be extending my life. Get out and enjoy running, at any speed!

Lake Takanassee 5-K Races 2014-

The Lake Takanassee Races were a summer-time Monday night tradition when I lived in Long Branch, and since moving away 25-plus years ago, I still try to make it down at least once a summer. I couldn't attend the opener this season, but made it down the second week, on July 7th. Driving down the Parkway, my temperature gauge hit the mid 90's, but it's always way cooler with the ocean breeze, and it actually was somewhat windy on the south side of the .8-mile Lake. Old comrades like Gary Pierce, Hoyle Mozee, and Phil Hinck were amongst the volunteers/spectators, but I didn't recognize any of the runners in the field of maybe 100. With the small field, I was out in third place for a good part of the first of four laps. I settled in with a group of high school runners, and let the taller ones block the wind for me and set the pace: 6:25 for the first mile. I figured hanging with this group of four was the best for my pacing, and I was buoyed by my friends encouragement - do it for "old guys!" Unfortunately, my spirit was a bit more willing than my flesh, and I was a few paces back of the high schoolers at the two-mile mark - 12:57. I still felt good and knew I had a decent finishing time in me, but I was slowly falling out of contact with the younger runners and had no one else around me. I trucked through the last lap as hard as I could - but still slowed a bit for a finishing time of 20:30 -exactly what I had done at Millburn a month a go in my last 5-K. My heart rate was 172 at the finish - a good effort for me, and I felt less exhausted than the Millburn Race. I placed sixth overall - no complaints there - and, yes, I guess I was the first "old guy." Legendary Shore A.C.er Elliot Denman rewarded me with a new club T-shirt, and I promised I would do a few races for the club in the Fall. It's nice to be part of something!

Cranford Firecracker 4-Miler - 2014

The Fourth of July may be my favorite Holiday - and one of my traditions on that day is the Cranford Firecracker 4-Miler. It attracts a field of about 1000, with a lot of excellent runners, primarily from the Union County area. I've probably run it close to a dozen times, and I'm accepting that it's at a slower pace as I creep through my 50's. Four-miles is an unusual race distance, and I couldn't find a goal pace on my RunBayou "V-Dot" chart. But since I ran a 26:30 three years ago, I figured anything between that mark and 27:00 would be okay. As a gym owner and Fitness Trainer, I'm exercising several hours every day. However, the day before this race was exceptional: ten training sessions, including severl with high school and college athletes that involved numerous step-ups, jumps, and medicine ball throws - for client and trainer! In other words, I had my excuse in place! Sure enough, warming up, my quads felt tight and heavy, but I got there early enough to get in a solid 30-minutes of stretching before the 9 a.m. start, and I felt fine by the start. Like many big races, the first half-mile is a bit of a mess, with lots of young kids crowded up front. I weaved through the morass of arms and legs as best I could, and settled into a comfortably hard pace. Actually, it must have been more "comfortable" than "hard," as I reached the mile mark in a disppointing 6:55. At this rate, I thought, sub-28 is more realistic than sub-27! I put the "no one passes you" rule into my head, and slowly tried to pick-off runners one-by-one to keep engaged and get my time somewhere closer to what I expected. Good news: mile two on the flat course down Springfield Ave registered at 13:25; a 6:30 second-mile pace. I kept my focus through the third mile as well, and was pleased to see "20:03" as I passed that clock. One mile left - over footpaths through Nomaheagan Park. I was back-and-forth with a few other runners at this point, but the interplay kept me mentally involved and (probably due to the slow start, more than anything else), I held pace in the final mile. As usual, the finish line banner seemed a little further away than I imagined, but I crossed in 26:37, not disappointing at all, especilly considering that first mile. I waited around for the award ceremony, and got third in the 55-59 age group, about 30 seconds behind the second-place finisher. No complaints, and a good start to my favorite Holiday!

The Heart - Yes, It's a Muscle!

Finishing a good weight workout - you are "pumped!" Blood has rushed to your chest, biceps, triceps, or shoulders, and you can see and feel a difference in your body. It's a good feeling! Following a hard cardio workout, you're usually more drained, and the muscle that's "pumped" is inside of you - your heart. A recent article syndicated by the Washington Post (authored by Gabriella Boston) highlighted the benefits of cardiovascular exercise to your heart. There were four more major attributes noted: the strengthening of the heart itself; the increased ability for the heart to pump more blood; the lowering of inflammation in the arteries; and reduced body weight and blood pressure. Exercise keeps arteries clear, which increases blood flow to outlying areas. That's why someone who is well-conditioned will generally have a lower resting heart rate and blood pressure than someone who rarely exercises. Jeff Haggquist, a sports medicine doctor in Washington, is quoted: "If the the heart has to push blood through a stiffened and clogged system, it has to work harder." All very logical! When I was beginning my running career in the late 1970's, we'd relax after a Saturday college cross-country race with a take-out dinner of fried chicken, gravy, and french fries. We knew it wasn't good for us, but it was a "reward" for our sacrifices of 70-plus mile weeks at sub 7-minute pace. I don't run as long or as hard now (I wish I could!), and I'm more mindful of my diet. I'll still have some celebratory burgers, pizza or beer; but it's tempered by a lot of meals with ingredients like yogurt, peanut butter, wheat bread, bananas, and peaches (and I actually like those healthy foods better!). Bottom-line, exercise can do wonders for your heart - but it's much more beneficial combined with a healthy diet. I also find, and tell my clients, that when you exercise, you tend to crave healthy food more, to replace lost nutrients. Plus, you don't want to ruin the hard work you just put in with "bad fuel" in your personal "gas tank"! You probably workout already if you're reading this article, but if not, get a stress-test before beginning. The American Heart Association recommends 30 minutes of moderate exercise, five days a week. Get the heart rate up to at least 60% of your max - you should be able to talk, but not easily chat! If you physically can't do 30 minutes straight, or don't have the time, break it into three ten-minute sessions. Exercise in small doses is better than none at all! Build up incrementally - most running experts recommend increasing total mileage about 10% a week to prevent injury and burn-out. Finally, that weight workout I mentioned at the start? It won't as do much for your heart as sustained cardio, but combined with some jump rope, rower, or other anerobic-type activity in-between, is great, too! Find your passion, and get to it!

Millburn Presidents Cup Run - 2014

One of the traditions of summer is the Millburn Presidents Cup 5-K, held annually on the third Monday of June. An 8 p.m. start, with a featured Sam Adams truck afterward, it draws a crowd of well over 1,000, including many of the best runners from all over New Jersey. In it's 35th edition, I've probably run it a dozen times, and I usually have a pretty good effort. It's easy to run hard with the evening start, great competition, and energy from the spectators along Millburn Avenue and Main St., in the leafy Essex County suburb. This was my first race since the Long Branch Half in late April. My Runbayou.com V-Dot calculation predicted a 20:36 for me, and that was my goal. I crowded near the front, but the start was it's usual tangle of arms and feet. I almost tripped once, and accidently elbowed one other person. It took about 400 meters to clear up, but the whole race you are around someone, which does more good than bad. I try to go out pretty hard in the first mile of a 5-K, figuring to save some seconds while I'm fresh, have that "money in the bank," and also improve my position in the race, which helps keep you motivated. As I'm getting older, though, I am missing a fith gear, and my all-out first miles are slower than I'd like. This was no exception, as I was disappointed to crest the incline near the end of mile one and see "6:35" on the clock, when I was expecting to see "6:20." The good thing is, I felt strong at that point, and the second mile is mostly flat to downhill. I put the "no one passes you" sign in my brain, and started picking off people. I didn't know what to expect at mile two, but was pleased to see a 13:05. One more hill up Millburn Ave. on the third mile. I stayed mentally into it, and took advantage of a late water stop to dump some ice-water over my head with about a half-mile to go. I continued to pass people until the crest of the hill, but I started really running out of gas by that point. I almost stumbled over a couple of potholes, which made my form (which was falling apart, anyway!) even worse. I also (in my slightly delusional state) misjudged the finish line, and started sprinting all-out about 200-yards earlier than I should. After my second near-fall, I had images of Joe Frazier wilting in the 14th round in Manila! When the finish line clock appeared, finally, by the MIllburn Fire Dept. headquarters, I kept my form together for the last few yards and finished in a clock time of 20:30, and chip time of 20:25, slightly faster than my V-Dot prediction. I relaxed with my parents, brother and niece afterward, and downed a few slices of whole-whaet pizza and beet salad. A grueling abut satisfying night, and a good start to summer!

Teen Stress

As a father of two, I can attest that a typical teenager leads a busy life these days. A full day of classes, a good three hours of homework, after-school sports or other extra-curricular activity, SAT prep, driver's license practice, etc., etc., etc. A recent study by the American Psychological Association on stress in America found that teens recorded higher stress levels (5.8 on a scale of 1-10) than adults (5.1, on that same scale). About a third of teen respondents felt overhwhelmed, sad, or depressed because of stress, and only 16% felt that their stress level was on the decline as opposed to the last year. Children, of course, learn how to handle stress by watching their parents, so the more volatile, angry, disorganized, or withdrawn you are under tension, they will tend to follow suit. If you need alcohol, cigarettes, or drugs to get you through tough times, so will they! Unrealistic expectations by parents is a big cause of stress, the study surmised. Everyone is proud of their kids (and like to tell others about it, too!), but we all have to realize that our children have their own DNA, genetic capabilities and psychological make-up. We can't expect them to act as we do as adults (with 55 years of ups and downs to drawn on!), or be an idealized version of what we wished we were as adolescents. Everyone needs to make their own mistakes, and forge their own path path through the dense forest of life. Things have changed, too. While middle-school gossips would always spread bad news around to your immediate universe, now they can literally do the same thing to the entire world, via any outlet on social media. Plus, the pressures of dating, finding a social group in which you feel comfortable, and figuring out your own self are as bad as we remember from our "Wonder Years!" Throw in hormonal imbalances, family financial pressures, and sleep deprivation that most teens suffer from, and it's surprising the number of stress-out teens isn't even higher! How to combat it? I feel exercise is the greatest stress reliever of all, but it doesn't have to be the competitive, "you gotta make the team!," type. A leisurely bike ride, hike through the woods, or walk with the dog are great to release some endorphins, in teens or adults. Meditation is also recommended in the study, as well as healthy eating (a tough task for teens!), and some downtime. I also feel it is good for teens to have one outside group or activity they belong to that involves kids from another town. That could be a dance school, religous group, scout pack, or anything else. Sometimes kids feel their world may be closing in at their school, and having an outside group gives a sense of perspective and another outlet to interact! No, it's not easy being a teen. As adults and parents, we have to do our best to help them paddle the boat forward, without actually doing the paddling ourselves. Easier said then done!

MS "Coast To Coast" Bike Tour

Last Saturday was one of my favorite days of the year: the 25-mile "Coast To Coast" Bike Tour for the Multiple Sclerosis Society. Through family, friends, corporate sponsors, and a couple of fund-raising events, "Team Mountain Fitness" raised over $1600 in contributions for the fight against MS. The day came up perfectly, sunny, in the high 60's, and not too much wind, considering we were riding along the Jersey Shore, from West Long Branch to Belmar, and back. Our team had 10 riders, and we rode pretty much as a group through the first half, before picking it up on the way home, and finishing in small tandems. I was personally proud as my sister and brother-in-law joined in on the ride this year, and my parents met us at the finish at the Monmouth University gymnasium. On the way home, me and another rider from the team averaged between 17 and 20-miles an hour, and I considered it a good "B-plus" workout. I was pleasantly surprised that my quads were tight on my seven-mile run the next day! After the long winter of training for the Long Branch Half-Marathon, the last few weeks have been a mix of running and cross-training, with the MS Ride certainly filling in the latter category. This time of year, there are many bike tours for a variety of charities. Think of doing one - for fitness, fun, and as a great way to help others!

Increasing Bone Density

The more you jump, hop, skip, or lunge, the better your bone density will be, according to several studies, as compiled in a recent "Ask Well" New York Times article. Bone loss is a concern in middle-aged and elderly people, particularly women, and those with a small frame to begin with. Running and jumping were looked as the most effective ways to improve bone health, according to Dr. John Tobias, a professor of rheumatology at the University of Bristol. Fast walking was also effective. A Nurses health Study of 60,000 post-menopausal women cited in the article said those who walked briskly at least four days a week were at much lower risk of hip fractures than the women who walked less often, more slowly, or not at all. All asymmetrical movements were particularly important. Shuffling sideways, 45 degree lunges, or doing side steps off a box can be particularly helpful in maintaining hip strength. Weight-training on its own was judged as only a moderately effective way to improve bone density, not nearly as effective as impact sports like volleyball or soccer. Weight-lifters did have stronger bones than swimmers or bicyclists, however. The issue is tricky as you age, because higher-impact activities like box jumps, for example, are definitely riskier (and in many cases, impossible!) than traditional weight-training. However, modifications, like standing on one leg while doing bicep curls, or combining bicep curls with a lunge, can increase bone density while keeping in a safe parameter. As you age, keep moving. If you can jump, do so! If you can't jump, but can run, do that. If walking is the only viable option for you, so be it. Keep those bones strong, and that heart pumping!

Long Branch Half-Marathon 2014

Beginning mid-December, my 55-year old body starts focusing on its annual test - the Long Branch Half-Marathon. How much harder is it to run 13 miles each year? How much slower am I than last year? And each day, the question is: when are you going to run? How are you going to run? Where are you going to run? This winter, the answer was on the treadmill, quite often. The day of a 14-inch storm in February, I got down to the club and did 10-miles on the treadmill- feeling good that I got it in on a day it would have been impossible to run outside. Mile intervals, three mile repeats, "commercial workouts," - I mixed it up as much as I could within the narrow parameters of that machine. I got outside when I could, too - six mile tempo runs, or slower eight-milers over the hills of Somerset County. Some chronic problems (achilles and groin, to name two) eased off, and a hip injury came and went in a two-week span. I remembered to do my stretching, and the half-marathon build-up was less painful than in the past couple of years. Luckily, the weekend weather for the race was good, too - sunny and in the high 40's at the 6:45 race-time. Last year, I couldn't find anyone to pace with, ran erratically, and finished in just over 1:34. Giving a nod to my increasing age, I decided to run with 1:35 pace-group this year. Our first mile, I believe, was 7:45, followed by a 7:25 on mile two. Mile three increased to the goal 7:15 pace, and mile four was around the same. The four-mile split was well over 29 minutes, slower than I would have liked, knowing I don't have the speed to "make-up" mile splits later on down the line. Physically, I also felt very good. I edged away from the pace group, and got a few miles of sub 7:15's in. The wind was west-to-east (rather than north-south), and wasn't directly in your face too often in the middle miles. I consistently passed individual runners, and only had one or two people edge past me during this time. I hit the crucial 10-mile point in just about 1:22. Like last year, the wind really kicks up on the last mile-and-a-half along the ocean. Also, maybe it's my age, or the fact I never had much speed, but I couldn't seem to get it out of "third gear," while others were in fourth or fifth along this finishing stretch. Here, more people picked me off than vice-versa, but I hung with another guy who seemed to be huffing and puffing as badly as I was. It helped stabilize my pace. You keep expecting to see the finish line as you crawl north past Pier Village in Long Branch, but it never seems to come! Finally, the large clock and banner appear, I pull my form together for the photographers, and I cross the line in a chip time of 1:34.30. I know from pictures of myself that I look worse than I feel at the end of races. EMS personnel seemed to hover over me during my post-race ritual of staggering and spitting. I recovered within a few minutes, and felt good that, beside from the last mile-and-a-half, I ran in control and stayed right around my goal pace. In fact, afterward I found out that I had run the second half at two seconds per mile faster than the first! I actually won the 55-59 age-group, and more remarkably to me, finished 118th nd out of over 3100 runners. I felt content on the two mile walk to the start, and wondered - "can I match this time next year?"

Can You Run Too Much?

I've been running since I was 15 years old, exactly 40 years ago. It started out as prepararatory for boxing, which I loved (but did not love me) in high school. Five miles in work-boots, through the heavily traffic on the roads of Union County. In college, I began to run for running's sake. I competed on the cross-country and track teams at Monmouth College in West Long Branch, and ran a number of marathons, with a best of 2:43 at the Jersey Shore Marathon in 1980. I did Boston as well, completing it it in 2:44 in 1981. At that time, there were many weeks I accumulated over 100 miles, and I pretty much averaged 70 miles per week through my college and immediate post-college years. Out of boredom and the sense of new challenges to conquer, I turned to triathlons and heavy weight-training in my late 20's, and cut my mileage back to around 25 per week. I've evolved back into running, which is what I think I do best. I run the Long Branch Half-Marathon each year, as well as numerous 5-K's and the occasional multi-event. My high-school aged son has taken to it as well, and I think that has helped keep my own spark going. Simply put, running has been an integral part of my life for a long time. I know the health benefits, and see it every time I receive my "report card" from my Physician every year. Low cholesterol and blood pressure, and sodium and glucose levels well within check. My weight (approximately 140) has not changed in 20 years. However, a recent article syndicated in the Star-Ledger newspaper has caused me to take pause. A study, conducted by cardiologist James O'Keefe at St. Luke's Hospital in Kansas City, found that men who were marathon runners for 25 years had 62% more plaque buildup in their coronary arteries than sedentary men of the same age, with similar charecteristics. Unbelievably, that even included the soft, fatty plaque more likely to cause a heart attack! The conclusion was that running in moderation is, undoubtedly, beneficial to heart health. However, years of the high-mileage that marathoning requires can create wear and tear on the heart which may be, ultimately,counter-productive to longevity. In other words, 60 miles of running may not be three times healthier than 20 miles of running. One question I would ask: Is the intensity of the miles the main factor, or the sheer number of them? Also, if you do competitive biking, swimming, or rowing through your adult life, would that be equally as stressful on the heart, or is there something to the pounding the body takes in the act of running? I think the study, available in Missouri Medicine, the Journal of the the Missouri State Medical Association, certainly deserves a longer look. Okay, time for my run. I have a half-marathon this weekend!

Skip the Gadgetry!

When it comes to running, I am a minimalist. Just a MIO Pulse watch; no phone, musical device, water bottle, or pedometer. On some regular routes, I have driven it by car to get an estimate of the distance. Others, including some that go off-road, I "guess-timate" by how long the run takes me. I judge my intensity and effort by how long that particular day's runs took, versus all the the other times I had traversed the same route. I also check my watch at various points during the run, to make sure I am keeping pace. Even though at home I constantly have the radio on, I enjoy the quiet of an early-morning run, or the typical sounds of a suburban afternoon (school buses squeaking to a halt, dogs barking in the distance) as I travel my regular routes. I do a lot of my best thinking on a run, and always end up in a better frame of mind than when I started. In the couple times I tried, I failed with a music player - either I couldn't keep the bud in my ear, or the receiver kept loosening up and falling of my arm. As far as a chest strap, I find them uncomfortable, plus, I guess there's a part of me that doesn't want to know how close to a heart attack I may be! A recent article by Ben Opipari, syndicated by the Washington Post, verified my thoughts on running accessories. First, carrying something in your hand changes your biomechanics, slows you down, and can even lead to injury! The article points out how important the upper body is in the running process, using the example of how the handcuffed criminals never get far from the police when they try to run away! If you hold onto something, even if it's light, it creates tension and imbalance in the upper body, alters your form, and causes you to exert more energy and tire more quickly. I know this myself from the annual PBA "Torch Run." During my leg of this benefit for the N.J. Special Olympics, I carry an unlit torch that probably weighs about six or seven pounds. Despite the adrenaline of the event (traffic is blocked on busy Route 202 in Somerset County as we go through), the run is considerably more draining because I'm holding the torch! The article explains that when you're holding something ("iPod arms") one arm has less motion that the other, so one stride is than shorter than the other as well. Quoting Jonathan Cane, author of "The Complete Idiot's Guide to Weight training,"What happens above the waist impacts hat happens below." Holding something in your hand creates form imbalance, which ends up putting more stress than usual on a muscle group, which multiplied by thousands of strides over the course of a run, can lead to injury. Listen to the birds chirp, hear the car horns honk, stay safe and injury-free. Leave the gadgetry at home and enjoy your run!

Surviving the Winter of 2014

"The Worst Winter Ever?," CNN asked in a piece the other day. For fitness-minded people in New Jersey (and throughout most of America), it seems like it. Deep, early snows and freezing temperatures in December. The Polar Vortex took over in January, with temperatures straining to get above 10 degrees for one week, and then after a short break, another hit from Artic Circle, accompanied also by heavy snow. February, besides a beautiful, spring-like Super Bowl Sunday, has been more snow, with today a "Lake Effect" like-mix of freezing rain, sleet, and snow. How do you survive it? First, shoveling is a great workout, particularly when the snow is of the wet, slushy variety that this morning brought. Oh, and you burn up a ton of calories keeping your body warm during this, as my wet, shivering bones could attest after my early-morning "driveway workout." But, as mentioned before, I'm training for the Long Branch Half-Marathon on April 27th, and shoveling alone won't do it. That's where the indoor cardio equipment really helps. This morning, I did a 10-k on the treadmill, starting at 8.1 (a 7:24 pace) for a mile, and raising it up .1 each mile, until a finishing sprint above 9.0 (6:40 mile) in the final half. In respect to a sore right hip that is especially troublesome on hills, I kept everything at grade 0. Also, because of the tender hip, I have been doing a lot of cross-training on the Concept 2 rower, probably the perfect workout machine. As hard as I pull on that, it's no impact, so the hip is fine, and I've gotten some phenomenal workouts. Like with running, I try to alternate between a distance day (usually 10-k on the rower), a tempo workout (1000 or 1600-meter workouts, with a 2:1 work/rest ratio), and short sprints (500-meter workouts, "two minutes of hell," with a one-minute gasp in-between. If I've laid off the rower awhile, my abs kill me the next day, probably from the impact of hitting my stomach with the handle repeatedly. After a couple of workouts, that goes away, but I do develop callouses or blood blisters on my hands. But other than that, I'm no worse for wear, and it combines a great upper and lower body workout, with tremendous cardio. The best thing is, my rower sprint times are almost a direct correlation to my running splits. A 6:20 1600-meters on the rower feels just about the same as a 6:20 mile on the track, with more overall benefits and less wear-and-tear on my body. However, it's nowhere near as fun, in an aesthetic sense, as getting out in the fresh air on a beautiful day. Sooner or later, we're going to get one of those in New Jersey!

New Year - New Goals

The New Year tends to bring a sense of purpose to exercise, after the excesses of the Holidays. It could be a couple of extra pounds around the middle, it could be a warning from a Doctor, or it could be a specific goal that you have in mind. In my case, the Long Branch Half-Marathon, held this year on April 27th, is the carrot I need to stay focused with my running. Summer and Fall, I love my six-mile runs outdoors, and I feel I push myself at about an 80% capacity. In December, I send in my annual entry to the Long Branch Half, and I begin my cherished and dreaded interval workouts on the treadmill. Today I just completed one of my favorites: 5 x 1 mi. on the "mill." The first I do at a relatively pedestrian 8.0 mph, but start at level three. Every quarter, I bring up the grade 1%, so I finish that mile at a challenging grade six. The next I start at 8.5, grade two, and, again, bring it up every quarter. Each interval starts .5 faster, but at one grade lower. The final one, I keep at grade zero, begin at 9.5, and increase the speed .1 each half-lap. When finished my heart rate is near its capacity of 165, or so. Yesterday, it was 11 degrees with blizzard-like conditions here in New Jersey. So I put on News 12 for the local weather remotes, and did another of my favorite workouts: a 10-K "commercial run." Here, you run at tempo pace during the programming, but at grade 2. In my case, I start off at 8.0 on the treadmill, about a 7:34 mile. When a commercial comes on, I drop down to zero grade, but pump up the speed to 9.0 (about 6:40 miles). Each commerical, I bring it up another .1, until the break mercifully ends. During the programming, to add a challenge, I raise the speed up .1 each mile, so between miles five and six, I'm at 8.5 (7:03 mile pace), during programming. When I hit the six-mile mark, I sprint in at 10.0 for the final .2, hopefully replicating a race. One more challenging workout is the race-pace 5-k. In my case, I try to break 20 minutes, which right now is a realistic test for me. So, after a mile warm-up, I start the first quarter at 9.0, grade 2. Each quarter, I raise the speed up .1, and try to maintain level 2 as long as I can. Eventually, I need to drop it down to grade one (or sometimes, zero), but still bring the speed up .1 every quarter. In this case, you finish up at 10.1 for the final lap. As I mentioned, be nice and warmed-up for that one, but you can get an intense workout in, with a warm-down in about 35 minutes. My goal is to try to maintain the same finishing times (between 1:30-1:35 for the half) I've had for the past five years. Hopefully, a little closer to that faster number. Set your own goals this year, and try to make them happen, "one step at a time."