The Sports Fan Heart Rate

   Raising up your heart rate during exercise is good - that's the idea of it, really! Raising your heart rate while watching sports - not so much.
   My wife's heart rate would often spike into the high 130's when watching our daughter's high school soccer games - nearly 80% of her maximum stroke output. A friend of mine, in his late 50's,  often reaches the 150's when watching his son's basketball games.
    The Wall Street Journal monitored a 23-year old Mets fan heart rate during Game One of the World Series.  With a resting beat of 65 before the game (typical for a fit person of that age), it spiked to 115 at certain points of the extra-inning affair, nearly double of the resting rate.
      Dr. Martha Gulati, a cardiologist at the the Ohio State University Medical Center, was surprised - that it was that low! She felt there were probably others in their 20's (when the heart can reach a higher beat capacity) that may have hit between a 160 and 180 max.
      Research quoted in the article backs that observation up. A 2008 study in the New England Journal of Medicine analyzed the heart rates of German fans watching their national team in the 2006 World Cup. It's studies found that fans watching a close soccer match were more than twice at risk of an acute event like a heart attack or stroke.
    The reasons the heart rate raises so much are physical and emotional. Watching a big game is not entirely sedentary, particularly if you are at the event. There's jumping, standing up and down, "high-fiving," and yelling. All sudden movements can spike your heart rate.
     Emotionally, a tense game can keep your heart at a steadily higher rate, as can the news or a dramatic movie.
     Bottom-line, the heart responds to stress, no matter what type it is. Root for your team, but leave the heart-pounding workouts for the gym!  
 
       

Watchung Municipal Alliance Run 2015

   One of the Fall traditions at Mountain Fitness is the Watchung Municipal Alliance Run, held at bucolic Watchung Lake and benefiting Drug Education programming in local schools.
     The race has changed dates many times, and had an unusually late one this year, November 7th. Luckily, the weather was unseasonably warm, hitting 61 at the 9 a.m. start.
     It's a small, local race, and our club provided nearly about a quarter of the entrants, noticeable in our "safety orange" long-sleeve t-shirts. For some of our entrants, it was their first 5-K, and it's a welcoming one, with a sense of familiarity and support among all the runners.
     While the vibe is low-key and friendly, the course is challenging, with a long, gradual hill up Sunlit Drive in the first mile, and a shorter, steeper climb on the Stirling Road side of the lake about a half-mile from the finish.
    As I'm getting older, I've lost what little acceleration I once had, so a 5-K is essentially a 20-minute sprint for me. With the first mile mostly uphill, it's hard to keep from hyper-ventilating, and I was jockeying with the first female finisher (a college runner), who seemed much smoother in stride and general form. We hit the mile mark in 6:49, about the split I was hoping for.
    The second mile is mostly downhill on Sunlit, turning onto Mountain Boulevard. Here's where you can make up some time, and I was happy with the 13:30 split at this point as well. \
   The final 1.1 is tricky, starting with a long straightaway on Mountain, before turning up the hill on Stirling. The tendency is to coast somewhat here and catch your breath for the coming incline. I always feel I'm going to "rig" on the hill somewhat anyway, so I try to take advantage of the "flat" while I'm there.
     Unfortunately, by this point, the field is usually spread out, and you really have to stay mentally focused  to not slow too badly.
     The hill was predictably draining, and I pushed with whatever I had left in the final, downhill 200 meters. My time was 21:25, sixth overall in the field of about 85, and about 30 seconds better than last year, when I was recovering from a meniscus injury.
      Our first-time runners really enjoyed the comradeship, and the post-race amenities of bagels, bananas, and hot coffee was appreciated.  One of our members had her-grand-daughter, who was visiting from Paris, join in the 1-mile walk. A big-city, college-aged girl, she never really experienced the small-town feel in Paris that she did at the Alliance Race. That's really what it's all about!
         

East Brunswick 10-K Road Race 2015

    A longtime staple on the New Jersey running calendar is the East Brunswick 5- and 10-K Road Races, always held on the second Sunday in October. A unique feature of this race is the 1 p.m start, which gives people with work, youth sports, or religious activities on Sunday mornings a chance to still make the starting line.
    I usually have Fitness Training clients on Sunday mornings, so this enables me to get in a race without sacrificing my own commitments. I ran the race about two decades ago, when I managed  a New York Sports Club facility in East Brunswick, but hadn't been back since. In fact, I've only run a couple other 10-K's during that span, as that once-popular distance seems to fade from the scene.
    I had a regular training week (no tapering), and driving down to the race, was still deciding on what distance to run. Getting there after a 45-minute ride, I decided to go for the 10-K, if for no other reason, then to justify the time commitment!
   Also, longer races are actually less painful for me, as I'm able to run slightly below oxygen debt. My 5-K pace is around 6:40 per mile now, and I was shooting for around "7's" for the 10-K, which actually can be sustained without seeming like every stride may be your last!
    I've logged many training miles there, and East Brunswick is primarily flat. While the town is known for it's clogged traffic arteries, this race was primarily held along Green Acres space at the Community Arts center campus and Middlesex County Fairgrounds. It was two loops (with the 5-k runners finishing after one), and had some diverse surfaces with bike trails and some grassy turns. The weather was picture perfect this year, about 65 with a slight wind.
    The combined field for the two races looked to be about 300, including many runners from East Brunswick High School's prominent cross-country team, and from the sponsoring Raritan Valley Road Runners club. The toughest mile to pace is the first, and I got through it (with the wind at my back), in 6:45. "Five to go," I thought, and put myself in that "mile at at time," mind-set.
      The first half of the race seemed pretty comfortable, and I hit the halfway mark in 21:45, just about perfect for my 44-minute goal. The miles seemed to stretch out, and the wind seemed to pick up in the second half.  I hung with a few different runners during this time to keep from falling apart. Even though I was near the front of the pack, I was surprised how many people around me seemed around my age!
      While I was laboring, my splits stayed pretty consistent, and I hit 5 miles in 35:43. The last mile is mostly along Dunham's Corner Road (all flat), before returning in for the last quarter-mile in the Arts Center parking lot.
      I pulled next to one runner who was in front of me most of the way on Dunham's Corner, with about a half-mile to go. He had a little more in the tank, I guess, and edged back ahead. I planned to give it my all once we reached the parking lot. Another 50ish runner came out of nowhere to pass me there, and I didn't have enough spring in my legs to react and turn it into another gear. Crossing the line in 44:19, I was happy with my time, and exhausted enough to sprawl out on the grass for a minute or two when I finished.
     Sure enough, I was 18th overall out of 120, but only fifth in the 50-59 age-group! My only consolation was I'm 57, and everyone in front was exactly 50. Perhaps those seven years of late middle age make a difference.
    Oh well, no need to wait around for the awards at least! I swigged and spit a quart of water to recover, grabbed a couple of (delicious) soft pretzels for lunch on my drive home, and listened to the Eagles game on my way back to Somerset County. Yes, there are worse ways to spend an October  Sunday!

          
   
         

The Value of Sleep

  We visited our son at college in New Hampshire last weekend. It was a great family time with both of our kids (our daughter is working in Boston).
   Of course, I have to keep up my workouts, no matter the time squeeze or level of fatigue from five-plus hours on the road! Friday, I planned a cross-training day and got in a decent one, an hour on the Precor elliptical, in which I covered just over six miles at varying grades.
    Saturday, I planned on running. I got a good night's sleep (those long hours driving probably helped!) and hit the treadmill at the hotel gym at 6:30 a.m. I knocked out five one-mile repeats, with my speed ranging from 8.0 to 9.2, and the grade shifting anywhere from 1 to 5 percent. The speed wasn't all out, so I limited the rest to .2 miles, rather than my customary quarter-mile jog. My heart rate peaked at 151, and my long-sleeve shirt was soaked in sweat.
     Inspired, I planned to do the treadmill again Sunday morning, perhaps two three-mile intervals at half-marathon pace, or something along those lines. We had some down time during the day, and I took a half-hour nap in the late morning, and another 45-minute snooze in the late afternoon.
     I also had regular tea after dinner, and a sugary dessert (okay, two Reese's peanut-butter cups!), no doubt spiking my blood sugar. I fell asleep about 10, and woke up at 2, my body and mind both working at full blast.  Reading probably would have helped, but I didn't want to awaken my wife, so I just laid there, tossing, turning, shifting, and essentially waiting till morning. I did fall asleep briefly and lightly. I know that because I had a very vivid dream that you only remember in a half-conscious state.
   I got out of bed at 6:30 (late for me!), and my mind and body were too groggy to push out an intense treadmill workout. Back on the elliptical I went, and with greater effort matched the time and distance I did on Friday. My run was postponed till Monday, but I did compensate with a good session of hills.
  Sleep definitely effects your workout intensity. I wake up at 4 a.m. five days a week (and at five on the weekends), so I haven't slept eight hours a night in decades  Also, drinking as much water as I do, and being 57, I'm up a few times a night to hit the bathroom. If I fall right back to sleep, I'm good. If my mind starts racing, I'm finished, and the next day I'm less focused and forgetful, and generally in a agitated mood. My workouts are also not as productive.
   Thousands of hours are spent on sleep research, and millions of dollars are spent on natural and medicinal sleep enhancers. Everyone needs a different amount, but the key seems to be consistency in bed and waking times, and being careful with dietary intake (such as the caffeine and sugar mentioned above!) before bedtime. Find what works for you, and, please, let me know!


         

Workout Prep

Getting ready for a workout, run, or race is a science unto itself. Here are a few tips from someone who's done it wrong and right through 40 years of training.
   *MAKE SURE YOUR HYDRATED: You shouldn't be thirsty before a workout, as your body will lose water through sweat. Try to ingest about 16 oz. of water in the hour before starting exercise.
   *BUT NOT TOO HYDRATED: Your stomach should not be bloated with liquid, as this may hamper performance and cause unwanted bathroom breaks.
   *SNACK (HEALTHY): My pre-workout favorite is a banana and peanut butter, with a cup of black tea and honey. Try to have as many varied nutrients in your snack as possible. Find out what works for you, both in terms of performance and digestion. Don't over-indulge and avoid salty foods (no pepperoni pizza!).
   LIMBER UP: Pre-run static stretching is discouraged by modern researchers. Loosen up with walking lunges or martial-art style kicks before doing a cardiovascular workout. Before lifting, try some moves with a resistance band or weighted stability ball. If you want to get your heart rate up a bit before a strength-training workout, use a rower or elliptical machine, as they will engage both upper and lower body muscles.
   PUT THE PHONE AWAY: Texting, or checking your e-mails or Facebook page, are distractions and intensity-killers. If a loved one knows you're at the gym, they can call the front desk to reach you in case of emergency.
   GET INTO A FOCUSED STATE: This is most important before a race, interval workout or intense weight workout. Just think of the task at hand and get the day's worries out of your mind. I tend to be somewhat unsocial before races, because I want to be alone and get in my "zone." There's plenty of time to commiserate and catch up with friends after!
 GO TO THE BATHROOM: At a large race, this requires some planning, as long lines develop at the porta-potties before race-time. I've always had nightmares of being in the john when the a race went off, and I'm sure it's happened many times! After I hit the bathroom, I don't ingest any more liquids before the race.

  Everyone's pre-workout or pre-run routine will vary somewhat. Experiment during training, and you'll have it down for races or competitions. I've learned the most (like everything else in life) from past mistakes!    

Reducing Outside Stress

   The world can be a depressing place at times. Headlines this week include the far-reaching migrant crisis in Europe; the decline in the world-wide economic markets; the heated debate over the Iranian nuclear deal; the continued, unsettling violence in the Mid-East; and the vitriol of the American presidential race. I'm a news junkie, and frankly, it can get you down.
   Running and exercise certainly helps to release endorphins, think things through, and put it all in perspective. Running outside, in particular, with no television in front of you, or electronic devise in your ear, can be mentally refreshing.
  In my files, I found an article from Drs. Mehmet Oz and Mike Roizen dealing with this subject, syndicated in the Star-Ledger back on June 18th.
   They cited a national survey of 2,500 Americans. Some 25% of respondents said they felt a great deal of stress over the last month, with the news a major contributor for 40% of them. Another interesting survey of 4,500 individuals, conducted by the University of California, Irvine, was held around the time of the Boston marathon bombings. It found that people, unrelated to that horrible day, who watched, read, or listened to more than six hours of news coverage a day had more stress symptoms than people who actually witnessed the bombing. Yes, the news can get you down!
  Their recommendations:
 *Watch it once, then turn it off. Avoid replays of horrible events. I remember my son was four at the time of the 9/11 attacks. Each time they showed that clip of the plane crashing into the second tower, he yelled, "Look! It's happening again!"
*Read the newspaper. Unlike television, you have the choice of what you want to read or skip in a newspaper. Because it's published once a day and more in-depth, it tends to be less sensational than TV news. I personally have sworn off getting my news from Facebook, too. I'm innately drawn to the most dubious articles that are shared by "friends," read the hate-filled comments beneath them, and end up angry or depressed. Now, I'll only read Facebook "news" if I've gone through both the Star-Ledger and New York Times in one day. I never have that much time!
*Listen to the radio. This enables you to do other activities while your tuned in, rather than sitting idly on the couch in front of a television or computer screen. Yes, there's a lot of anger and ignorance on talk radio, but there are also in-depth choices along the dial to hear intelligent voices discussing important issues, in a sane manner. Or simply turn on sports talk for light entertainment!
*Skip TV news before bed, and don't leave it on to fall asleep.
 *Look for the good. Focus on people like the first responders at the Boston marathon bombing, ordinary people doing heroic things, just because it's the right thing to do.
 *Do something good for yourself. Help the community and create good inner feelings by donating blood, participating in a charity walk or bike ride, or otherwise volunteering your time. Don't worry, Fox News, CNN or MSNBC will still be on when you get home. Be a participant in life, not an observer. The heart and soul will feel good!

Senior Fitness

  Our club, Mountain Fitness, prides itself as a "senior-friendly" place. Most of our trainers are middle-aged or above, and a good portion of our members are as well. Some of the members (and trainers) started in the prime of their athletic lives, and have stayed through since the establishment's opening in 1998. Others have joined because they like the comfortable size of the gym, don't feel intimidated, or because they like seeing others with similar challenges and goals.
  One of the most common things you here is frustration that you can't lift as much, run as fast, or train as hard as you used to. I feel it myself. My bench press max was 235 (at age 40), and I'd be lucky to hit 200 now. Of course, I'm 17 years older, and about 15 pounds lighter as well, so I have to be realistic and accepting. My 5-K best (17:01) was achieved when I was about 30, so now, with all of the injuries, wear and tear, and diminished oxygen capacity of the ensuing 27 years, I am ecstatic when I run about three minutes slower!
   The Minnesota Star-Tribune had a recent syndicated article about Senior Fitness, in conjunction with the National Senior Games, which were held in Minneapolis in July. Tom Allison,  director of the Mayo Clinic's Sports Cardiology Clinic was quoted. Dr. Allison mentioned that patients frequently come to him with complaints that they can't keep up in a competition, and they think something is wrong with their heart. His first question to them is "How old are the people you're playing with?"
    Besides the aforementioned decreased lung capacity, other realities of aging are a loss of muscle mass and strength (i:e Bench press max), and declining testosterone levels in men. Tendons and muscles also lose their elasticity, making them more susceptible to injury. Arthritis also develops in areas that have experienced traumas (like breaks or sprains), making some new memories for old injuries!
  However, its is important not to get mentally down about aging, and embrace it, with realistic goals, and a game plan to stay fit via cross-training (to avoid over-use injuries), more rest, stretching and icing, and a more scientific approach to training.
   While someone who has run or lifted their whole lives can not expect to improve in their senior years, they can keep the decreases to a minimum, and pride themselves on age-graded divisions and scoring in most competitions. Of course, a sedentary person (or someone returning to exercise after a long absence) will show significant strength or fitness gains from their staring points, even into their 80's!
   Don't get down, don't live in the past, don't give up. Embrace senior fitness!

     
 

Belmar Chase 2015

  The Belmar Chase 5-K is a relatively new addition to New Jersey's circuit of "major" races, but it's third edition on August 22nd certainly drew a large (over 1,100) and competitive field of runners. The winner, Travis Mahoney of Old Bridge, clocked a phenomenal 14:35, and there were nine runners under 16 minutes on the flat, fast course that started and finished along Belmar's famed oceanfront.
   It's the New Jersey USATF Master's Championship Race also, so there was a large showing from all of the state's top 40-plus runners, competing for the Shore A.C, Garden  State Track Club, Raritan Valley Road Runners, and others. Elliot Frieder of Montville, 44, was the first Master's Finisher in 16:16, good for 14th overall! Oh, and the women's field? How about a winning time of 16:14.4 (12th overall), from 25-year old Ashleigh Higginson from Clinton!  
   "The Chase" has a big-race feel, and the majority of the runners wore a singlet from one club or another. If you've been training pretty consistently through the Spring and Summer and want to shoot for a a good 5-k time, it's the perfect race to do it, because you will be surrounded by runners of equal pace every step through!
   As for my own race, I finished  in 20:52, a 6:44 average and just below my 21 minute "over/under,"
I had in my mind for that day. I competed with the Shore A.C. 50-59 contingent, and was happy to see they won that age-division in the team competition. Further, at 56, my age-graded time was 17:36, which I would have been happy with in my peak running years, decades ago!
   Splits are displayed on large clocks on every mile (I was 6:31 at one and 13:20 at two), and water is available at two spots along the way.  The last 3/4 of a mile is straight down Ocean Avenue, and you can see the large Saucony display at the finish from that far away. I always feel that helps through those painful last yards. My heart rate was 170 at the finish (a shade over my theoretical "max" of 164), so I knew I gave it a decent effort.
    There was a post-race party for the runners at a Mexican restaurant nearby, and I thought the race organization was top-notch. If you haven't run it yet, put the Belmar Chase on your New Jersey racing "to-do" list!

     

Movement is the Key!

 We all know people who you'd describe as "hyper," or "jittery." While that is usually associated with high stress, those who are constantly moving, even aimlessly, are doing their bodies a great service!
    The Washington Post syndicate recently published an article that cited a comprehensive study by the British Journal of Sports Medicine. It recommended that people with desk jobs aim initially for two hours of standing or light walking a day, building that number up to four hours a day!
     While that may seem unrealistic, they don't mean exercise, per se, just standing for five or more minutes at a time, or two minutes of moving, like up a couple flights of stairs, or a walk to the other side of your office building. Also, this total of two to four hours of light movement is presumed to be over a 16-hour day. Taking out the garbage, unloading dishes, walking the dog, going from the car to your office  - this all counts towards your four hours!
     Recommendations were not to sit for more than half and hour at a time, even if you put a timer by your desk to remind you. Obviously, take the stairs over the elevator whenever possible, park your car in the furthest part of the parking lot, or walk to a nearby lunch spot. Sometimes, just getting up from the computer and walking around or grabbing a cup of water clears your head, too.
     The key hear is blood circulation, and standing  to improve your posture, if you're slumped over a desk all day long. The experts in the study certainly recommend a daily bout of exercise (30-minutes to one hour) to get the heart rate up, but don't discount these small doses of "good medicine" for you.
     Maybe those people who never seem to sit still have the right idea!
      
   
 

Build Up Your Swim

   Every summer, I have a familiar weekend routine: go to the (unheated) pool in our development, bake in the sun for an hour to build up insulation, plunge in, and trudge out a mile.
   In my 20's, I used to do mid-length triathlons, and my average training mile took about 30 minutes. This year, at age 56, my time has ballooned into the low 40's for the 64 length swim.
    In one respect, I can't believe how much I've slowed! Looking at from another angle, I'm surprised at how easy it still is for me to swim a mile. I feel, if it weren't for hypothermia or the need to go to the bathroom, I could do two or three miles without a problem.
   My form isn't great, but a college friend of mine, a former ocean lifeguard, did give me tips with the breathing. One long stroke, turn head to the right side, take oxygen in and out, return head to water. Keep the body straight, and try to elongate each stroke. Legs supply more power than arms.
    The first 10 laps are the hardest, particularly if I lifted earlier that day. The shoulders are really tight, and by lap eight, your upper body is shot. Everything loosens up as you go along, however, and from lap 20 on, it's really not bad.
    Like in a road race, I shorten everything up: every 10 laps is a mini-milestone. Lap 32 is halfway, downhill after that. Pick it up at 40 laps, and a little more at 50. Give everything you have at lap 60, just four to go! Deep breath at the end! No endorphins are released while I'm swimming, but I feel good for the accomplishment after.
   Newcomers to swimming workouts should get instruction from a coach or experienced swimmer. Form is crucial in swimming, even more so than running. Don't violently thrash at the water, you're just wasting energy and losing efficiency. Good swimmers barely make a splash with each stroke, and just seem to glide along.
    While I focus on the mile in my sporadic swim workouts, you can mix in 50-, 100-, or 200-meter intervals. Similar to running, you can rest on a 1:1 scale to how long the interval took, or shorten that up, if you haven't been going all out. Your lungs get a great workout, and the lactic acid can build up in the upper body, especially on those 50-meter (two length) sprints.
     It's a good idea to mix in other strokes, too, to emphasize different body parts and add variety. If a mile freestyle swim seems daunting, go 10 laps and then throw in a breast or side-stroke for two, before returning to the more physically challenging freestyle. Or, freestyle down one way, and throw in another stroke on the return before resting for 30-seconds to a minute. Just like in a running, there are hundreds of ways to mix it with interval training!
    While swimming has never been my main exercise choice, it's a good, non-impact alternative to running. It's helped me through injury, provided variety when I've burnt out by running, and is a good total body workout.
     One note: when I'm done running, I'm usually not hungry for about an hour, at least. Swimming, perhaps because of the calories burnt keeping my body heated in the cold water, leaves me famished! I can't stop eating afterward. See if you have the same reaction, and good luck in the pool!
 
   
      
              

Commute to Fitness!

  I took my son to a Met game last Wednesday, via train. We drove to the Millburn Train Station, walked about a 1/4 mile to the platform, and ascended about 50 stairs, two at a time. More hurried striding through Penn Station to the Long Island Railroad connection, which we made with seven minutes to spare. At Citi Field, about a half-mile from the LIRR station to the stadium, and then a long climb (all, our choice, by stairs) up to section 538, next to the Diamond Vision screen. Repeated, in reverse, on our way home. Not a killer workout, but a lot of steps and movement, for sure!
   Ironically, that day I saw an article by Rachel Bachman in the Wall Street Journal entitled "A Hidden Perk of Commuting." It cited a recent study of 4,000 people in England that showed that people who had switched from driving to other sources of getting to work lost more than two pounds in two years, not insignificant for adults.
    Another American study of 12,000 urban residents in the U.S. who biked or walked to work showed a marked difference in body mass index. The key in weight loss via commuting is that people are more likely to keep the pounds off, just because of that necessary evil of having to go to work each day. Everyone knows, the battle isn't taking it off, it's keeping it off!
    The problem is, for most people, ditching the car is inconvenient, and takes longer. The article references a 2009 analysis of U.S. Census Data that showed that the average trip time for metro area workers commuting to work by car was 24.2 minutes. By public transportation, the time doubled to 48 minutes. Further, in many suburban or rural areas, there are little to no mass transit options. The only other way to get there is by foot or bicycle, which is unrealistic for most people, either because of the length of the trip, or danger riding or walking along highways.
    The good news is many smaller but growing cities are setting up light rail systems, or starting civic health campaigns to encourage people to find alternative ways to work. Most tout the environmental and stress benefits (yes, I've clenched my teeth and cursed through many a traffic jam), but are starting to quote these stats about the fitness benefits, too!
     If nothing else, try the train or bus when making trips to New York, and maybe take the bike to work on a nice summer morning. You'll feel proud for doing so!
          

Run-Fit Certification

   Running nearly 40 years, and reading various running literature for nearly that long, you develop a base of knowledge. Most of that is from your own experiences, good and bad. Races that were unexpected surprises, or total busts; injuries and recovery; over-training and cross-training; and periods of great enthusiasm or total burnout with running.
    My book knowledge came from my schooling and various authors like Jim Fixx, Arthur Lydiard, and Jack Daniels, as well as years of digesting Runner's World and Running Times. Like with religion or politics, you tend to read with the intent of amplifying your own preferences and beliefs.
I like six-mile runs with an all-out mile at the end - this article says it's a great idea!
    My education was enhanced Saturday by attending the Run-Fit Training Certification at Monmouth University on Saturday. Presented by Josh Karp, Ph.D, the eight-hour seminar, 200 pages of information, and ensuing on-line test untangled some mental cobwebs I had concerning the "why's and where fore's" of running, and made me think about training in a slightly different vein.
       Some of the highlighted ideas:
   *Base your training speed on your last race result (not something you ran five years ago, or hope to run next time). If your last 5-k was in 21 minutes, you are a 21-minute 5-k runner, until you prove otherwise. Base your training mileage, hard or easy, around that number.
    *Spend time running slow, in order to eventually run fast. Build that base and don't get anxious.
    *Keep your easy runs easy, and your body will be fresh to run hard when it needs to.
     *Time spent running is more important than miles. A 10-mile training run may take a lot longer for someone (like myself!) than it used to. In my early 20's, I could do it in about 65 minutes. Now 65 minutes probably gets me, maybe, eight miles. A 10-mile run is a different stressor on my body now, based on that additional time on my feet.
    *Don't do running workouts to failure. You shouldn't have to crawl off the track!
    *In training, try for the least stressful way to reach your desired result: Don't hammer yourself just to talk about your new injury or near-death experience. If 7 minute training miles can bring you to a V02 max, don't do 6:30's, "just because." They are not doing you any more good than seven-minute pace!
     *Train to your strengths: I stink at short sprints, but feel I have then endurance to run a long time. I will improve more by further enhancing my cardiovascular strength than in a futile effort to improve my sprint speed!
    *To improve, your training load must increase. I've used this example with my clients. You're a non-runner, and your car breaks down five miles away. You barely make it home. Your car breaks down every day five miles away, that walk home is no longer a big challenge. Now you need to run home to have the same physiological effect, or have the car breakdown further away!
    *Heart rate is a great measure of intensity: I use my heart rate watch constantly in my own training, and to monitor my clients. At 56, my approximate HR max is 164. When the watch is reading around that number, I know I'm working as hard as I can, that day, no matter if I ran a 90 second quarter, or a 95. Respect the number!
    *Weight training, biking, or swimming should not take the place of running until you have maximized your running training. Don't give up a day's running for one of these activities unless a run would increase your injury risk, or you have maxed out, mileage and intensity-wise, in your training. Simply, to be a better runner, you must run!
    Everyone will have their own opinions on the nuances of these points, but Dr. Karp's observations are backed up by reams of scientific studies. He's an accomplished runner himself, (but doesn't dwell on that), the author of six well-researched running books, and was a former IDEA Personal Trainer of the year.
     In many seminars, the speaker is ego-based, and spends much of their time wasting yours with
braggadacio or enhanced biographical information. This is no-nonsense, understandable training concepts, physiology, and training design. The test comprehensively covers the material in his outlines.
   I left there with a better grasp of the physiology or running, a more sober approach to my own training, lots of new information for my clients, and a refreshed attitude towards the activity that has been such a big part of my life for so many years.                
 
       
   

A "Fair" Look at Aging

    I have been frustrated with my racing this Summer. One "good" 5-K (a 20:14 at the Bob Beckert Run in Warren), a "decent" one (21:02 at Lake Takanassee in early July, and a couple of clunkers in the high 21's.
      I attribute mostly to the lingering effects of my torn meniscus last Summer. I'm happy to be running at all, frankly!
      With the lost time from the meniscus injury, I've been trying to make up mileage I missed, and the knees feel stiff most of the time, and the legs fatigued. I can relate to C.C. Sabathia on the Yankees: one good start, two bad ones, and bad knees, to boot!
     An article by Peter Sagal in an old issue of Runner's World gave me some consolation. Trying to make some sense of his slowing times in the marathon, Sagal (an NPR radio host, in real life) consulted Dr. Roy Fair of Yale University. Dr. Fair, a Ph. D. in economics, published a comprehensive article that analyzed thousands of race results, and came up with a scientific formula of age, and, gulp, slower race times.
    The website (fairmodeLecon.yale.edu/aging) is astonishingly accurate. Using age 35 as the baseline, you merely change the age (56, in my case) and plug in your best time for any distance.
     I submitted my all-time 5-K best of 17:01, and with the passage of time factored in, I should be hitting 20:18 in the 5-K when everything is going right. Amazing!
     My personal-best in the half-marathon was a 1:17.41. Punching that number in, I can expect to run a 1:39.46 next Spring at Long Branch with an equal effort. Considering I ran a 1:35.55 in 2014, I think that comes out just about correct!
     While the Fair formula doesn't offer explanations of why this is so, most runners are familiar with the reasons.
    First is that our "speedometers" just don't max out as high. As you hit middle-age, the heart's maximum heart rate decreases about one beat per minute (220 beats -56 in my case = 164 max). Your VO2 Max - the maximum rate your body can use oxygen - will correspondingly drop, forcing you to work that much harder to achieve the same times. You have to run anaerobically (out of breath) for much of a 5-K to hope to reach the time you were able to do ten, or even five years ago.
    Injuries factor in also, and they become much more prevalent as you age. Recovery time takes longer, too.
     You can see where the frustration starts to set in. Take consolation, and check the chart!  
                 

Strength Training Through Life

       At Mountain Fitness, we're proud to say we've served training clients and members from age eight to the mid-90's. Strength training is equally important to both ends of that spectrum, and everyone in-between. The key thing is having the activities and intensity tailored properly for their age, training background, and goals.

       In the pre-teen years, the emphasis should be on body weight exercises like push-ups, pull-ups, lunges, and squats. Resistance bands are a great tool for rudimentary strength-training, and tools like agility ladders and BOSU balls are great for balance and quickness exercises. Medicine ball throws can replicate many of the movements use in their respective sports, and box jumps can build up explosive power useful in most athletic endeavors . It's good to build up an appreciation for cardiovascular exercise at this young age also, to instill positive life-long habits on a generation raised on computers and video games.

   As far as lifting weights, most modern researchers say the best time is about a year after the growth spurt in males, and the first menstrual cycle in females. Before puberty, strength gains can be made, but it's mostly due to increased coordination and neuromuscular development.

  In the teen years, it's important to learn good form. Just like in beginning to drive, proper instruction is imperative in weight-training for maximum gain and minimum strain.

Teenage boys shouldn't get caught up in the high-school cafeteria "what can you bench," talk.

Keep the reps to 12-15 on each exercise during these years before growth plates have fully closed. With the natural maturation of the body in these years, you will still make plenty of gains!

   From 18 to about 35, your body will be at it's peak. This is the time to test your "one-rep max" on the bench, enter a "Tough Mudder," or do your heavy squats or deadlifts.

  I was a late bloomer, and achieved my best strength gains at around 40, but everyone will vary in that respect, depending on physiology and years of experience in training.

   In late middle-age, you have to make modifications due to loss of testosterone in men and hormonal changes in women. In addition, muscle, tendons, and ligaments that support the joints lose some elasticity and strength. Oh, and the heavy training in your peak years could have left you some nice souvenirs like a torn rotator cuff, torn meniscus, herniated disk or arthritis. Dial it back to those 12-15 reps I suggested for the teens. Forget about what you once "maxed" at, but don't just live in the past and give up, either. Set some new, realistic goals for  yourself, even if it's to see a better "report card," at the doctor each year.

   On the far end of the spectrum, seniors should do a modified version of what I had mentioned for pre-teens in the beginning of the article.   No box jumps, of course, but certainly balance exercises and step-ups onto the BOSU for proprioception and increased blood flow in the arteries. Resistance bands are easy on the joints and a great strength-training tool, but don't ignore the weights either, to prevent bone loss and muscle deterioration. Keep up the cardio as well. If running is too hard on the hips or knees, change it to a brisk walk. If that's not feasible, the recumbent bike or elliptical may be your best choice.

   Most importantly, do an activity you enjoy, and you'll stick with it. Realize the potential that you have at any age, and don't quit!

  

   

  

  

     

        

Lake Takanassee Races 2015

       Once a summer, I must return to Lake Takanassee in Long Branch, where many of my running memories and friendships were formed in the late 1970's and 1980's. I was able to make it down there for the second week of the Monday evening summer series, on July 6th.
        Yes, some of the old faithful were around, but mostly as officials, photographers, and spectators, as more and more of my generation succumb to a litany of injuries. I've had my share this year, too - more than ever before in my running life. I guess that's expected at 56 - I'm happy to still be out there!
       Arthritis in my right knee has been the latest complaint, and I had to take a week off proceeding this race. It's that crunchy sound in the knee when you move, and the tenderness and instability every stride that you land!
       Buoyed by cross-training and Aleve, my knees felt okay as I did two loops around the .8-mile loop to warm-up. The wind was coming off the ocean, but that is always the case at "The Lake," any day of the year.
     When I'm "on my game," there is always a point in a 5-k, usually after the first mile, where I mentally proclaim: "Okay, no one will pass me!"
    In this race, I found myself in third place in the field of 100 or so after the first lap, with the first two well ahead of me. I felt I was running "just right" (not too slow), but realized, if everything held to form, I would be third, or worse. I was not catching the two "youngin's" in front!
    Sure enough, two guys pulled next to me at the mile mark, which we all hit in 6:28. I tucked in with them for about a half-mile before they pulled away, and the second mile split was a sobering 13:20.
    I felt with the limited training I had the last week, and the knee still tenuous, just holding on to a respectable time would be a victory on this night. Two more people (including the top woman finisher) edged past me in the last 1.1, and I sprinted off the Ocean Avenue bridge to the finish, hoping to slip in just under 21 minutes.
    The final .1 (always a mystery as far as what to expect) took me exactly 43 seconds, and the clock read 21:02 as I passed. I always hate just missing a mark (20:59 would have been fine!), but considering everything, I was not disappointed in this effort. My heart rate read 175 a few seconds after finishing, so at least I know I gave it my all.
    Some pictures and socializing commenced after, with promises to see friends at other races down the line. Really, that's what Takanassee is all about!  
 
             

Dangers of Diet Soda

 Regular soda is bad for you - period. Loaded with ten spoons of sugar and with no caloric benefits, it should be avoided by all health-conscious individuals. But more and more research I read indicate that diet soda is just as bad!
  Drs. Oz and Roizen had an interesting column syndicated in the June 4th edition of the Star-Ledger. To capsulize, they claim that even one diet soda a day can significantly increase chances for both heart disease and Type 2 diabetes. Probably enough to switch off of it, right there, but there are other points made, as well.
    Besides the fact someone is more likely to eat more of something else because of the calories they are saving with the diet soda, Drs. Oz (yes, that Dr. Oz) and Moizen feel that the artificial sweeteners in the soda (and many other foods and drinks)  may increase one's appetite by giving the brain a taste of something sweet without the corresponding calories that would suppress further hunger and cravings.
    They also cite a University of Texas study that showed that the waistlines of daily diet soda drinkers expanded by three inches over nine years, compare to "non-drinkers" only added an inch. Occasional drinkers gained as well, 1.8 inches over that same period. That mid-section fat is considered the worst health-wise, surrounding the organs and increasing the chances for the diseases mentioned above.
     The article also notes two separate studies (One by the American Cancer Society) that concluded that diet soda drinkers also had higher total weight gain totals than abstainers. I didn't find this final anecdote surprising:  people who drank at least three diet sodas a day (logically, no one should be doing that!) were twice as likely to be obese or overweight as people who don't drink it at all.
     Another thing that I find personally is that diet soda is a stimulant for my system. I can have a coffee or tea after dinner and fall asleep without a problem. Diet soda, I'm tossing and turning! Although the caffeine number is less, there is something in the chemical make-up of it that stimulates my nervous system.
     Food and rink choices are one's own, and I'm against any type of government regulation on soda, sweetened or diet. But from a health standpoint, go with unsweetened iced tea or just water!

               

Bob Beckert 5-K 2015

  The first weekend in June is one of the busiest on the New Jersey road racing calendar. Those looking for a local race in Somerset County for a good cause should remember the Bob Beckert Memorial 5-K Run, held each year at Watchung Hills High School in Warren.
   The race is a true charity event, with 100% of the proceeds benefiting a scholarship fund at Watchung Hills in Mr. Beckert's name. The race is directed by his daughter, Kristin, and several family members run in it, as well. This was the 12th edition of the event, and (lending to it's small-town appeal) most of the faces are the same, year-to-year.
    Many members of the Watchung Hills cross-country team participate, as well as many of the Beckert's friends and neighbors from Watchung and Warren. Mountain Fitness always has a group of runners from the club, also.
     The first mile of the race is mostly downhill on Stirling Road. It's important to get a good start, because the hills come later. This is a low-key race, and the mile marker is a stripe in the road on Mountain Ave., just past the high school back entrance. No splits, you just have to know.
     The second mile flattens out, and the two mile mark is another stripe on the road, near the corner of Sage and Indian Rock.
     The third mile is the difference-maker. Starting with rolling hills on Mountain Avenue, you make a left into the high school parking lot, where you are greeted by the "Beckert Hill." Probably no more than 200-yards, it seems to go straight up, just when your heart rate is about to blow off the charts, anyway! Every step to the finish line feels like it could be your last.
     There are nice amenities like raffle prizes, bagels, and sub sandwiches afterward, and quilted beach towels (perfect for this time of year) for age-group winners.
    My own race went better than I expected, as I'm finally back down to times I ran "pre-torn meniscus."
A calculated fast first mile in 6:05, evening out the pace in the second, and surviving the third (with a death-like stagger up the final hill) to finish in 20:14.
   A satisfying finish puts you in a good mood for the rest of the day, and then you start thinking about your next race. But for those previously unfamiliar, circle that first Sunday in June for the Bob Beckert Run next year. Hope to see you there!
 
   
 

Workout Recovery

  Two days ago, I had a great treadmill workout: One mile easy, 10 x 800-meters, all at grade 3, ranging from 8.0 at the start to 9.0 at the finish, with a 400 meter jog in-between. Over eight miles in total, a total of five intensely, with my heart-rate peaking at 163. I was about to do some post-workout massage on the foam roller when the phone rang, a five-minute conversation ensued, and the muscles turned cold. Most imperatively, it was 5:30 p.m., and I had to get home for dinner!
   Yesterday, predictably, I couldn't run. My right knee was slightly swollen, and I felt discomfort in the right hip. I got in 45-minutes (13.5 miles) on the recumbent bike (a decent sweat!), and I'll be okay for running again today.
    Bottom-line,. I had delayed onset muscle soreness (DOMS), and due to time constraints, didn't take the steps to alleviate it.
   The Washington Post syndicate had a recent article on the subject, quoting Victor Ibrahim, a team physician for the D.C. United soccer team, and fitness author and running coach Matt Fitzgerald.
   Fitzgerald explained that higher impact activity (like treadmill sprints) causes more damage, because of the eccentric (lengthening) strain of the movement. Further, the quads resist the stretch when the foot lands to keep the knee from buckling. This innate movement (a runner has no idea this is happening on every stride!) pulls the muscle in two directions at once, causing microscopic muscle fiber tears and delayed onset soreness. That's why I couldn't run yesterday!
   To prevent the soreness, Dr. Ibrahim recommends a cool down after every workout; light running, stretching, foam roller.
   If you have DOMS, try alternate exercise the next day, like swimming or biking, rather than complete rest. Try to stay away from more pounding on the body.
   Nutritionally, the article recommends foods high in anti-oxidants (stay natural, lots of fruits and vegetables), as well as protein and caffeine. Anti-inflammatories help in pain reduction, but not in long-term muscle repair. Be careful here, too: I lived on anti-inflammatories for a couple of months after a torn meniscus last summer to keep running, and ended up with elevated liver enzymes. I went cold turkey for four months, and my liver numbers returned to normal.
    Massage and foam rolling are definitely recommended, and Dr. Ibrahim suggest heat, in the form of heat packs, hot shower, or hot tub, to increase circulation.
    Also, I tell clients all the time, don't be afraid of muscle soreness. It shows that your muscles are breaking down to rebuild themselves stronger - in other words, you are working hard!
 
   

   
     
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Legal Run Around 5-K

  Spring and summer are my favorite racing seasons. After a winter of pounding the treadmill, I like to test things out with some competition. Most of the times, I stay with familiarity, and run the same races each year. I tried a new one, the Legal Run Around 5-K in Somerville on May 21st, and plan to make it back.
  The race is a benefit for the Somerset County Bar Association Foundation (thus, the name!), and is held in the evening, starting and finishing at the Somerset County Court House. Although there are many turns on the side streets of the borough, the course would be considered fast and flat. It was perfect running weather this year, too, in the high 50's, with a minimal wind. The race attracted just under 300, enough to be around people most of the way, but certainly not over-crowded. There's a good post-race vibe, with a DJ, buffet from Verve Restaurant, and a lot of raffle prizes.
   As far as my race, the keyword would be "encouraging." After suffering a torn meniscus last August, my training had a lot of starts, stops, and hiccups through the past winter, and I didn't do nearly as much speed work as I would have liked.
   That out of the way, my knees were not an issue in the race, and I got through the first mile in a satisfying 6:35. The crowd around me had thinned out, and although I kept running as hard as I could, I hit the two mile in a slower 13:40. I must have seemed in worse condition than I perceived, as a volunteer along the second mile, hearing my loud panting, said "pace yourself, bud, you still have half the race to go!"
    The final mile ends on a slight grade for the final quarter-mile. I couldn't quite close in on the person in front of me most of the race, and I was "out-leaned," by another runner who must have been pacing off me in that final stretch. Although his hair was speckled with gray, like mine, luckily he was slightly younger, and I won the 55-59 age-group in 21:27.8, placing 21st overall.
    Although this time is still about a minute behind where I was pre-injury, it's an improvement by about 30 seconds on my last two 5-k's. I didn't feel I could run a second faster in this one, but with some more track work over the next few weeks, hopefully there's still room to progress. I drove home satisfied, and "celebrated" with a large cheese steak from Rocco's in Bedminster, and a Narragansett beer!
    

Electronic Gadgetry

  I've always considered myself a "minimalist" or, maybe, "throwback" runner. Thick cotton sweatshirts insure a good sweat, no "Tech T's." My shoes are usually what's on sale at a discount outlet, and they're worn way past the "300 to 500 mile" turnover date. I never listen to music when I run, either.
  However, I recently inherited my son's Apple I Phone, and my wife set up the Map My Run app for me. I like getting the exact pace of each mile and split time of my training runs. As I innately knew, my "six mile runs," are 5.56 and 5.85, respectively, which means my pace per mile is that much slower than I thought (although this Somerset Hills area of New Jersey is very hilly!). My normal Sunday "7.5" mile run? only 6.86.
   Also, you can run the same course multiple times, and depending on how you cut the corners or traverse the curves, can add or delete at least a tenth of a mile off an average length run. Something to think about in a race, as well!
   I kept the phone in my sweatshirt until it fell out and skidded on the pavement. Now, I just hold it, which isn't as inconvenient as it seems - you can put it to your hear to hear the splits.
   I kept it with me for one run on all my regular courses. Once I have the exact distance down, I don't feel I need it - I have a Runner ID in my shoe, in case of any worst-case scenario situations.
   For trail runs or running in unfamiliar territory I think it's very valuable, however. You have a phone for emergencies, a gauge of how far your running, and an instrument to get home if your lost.
   We went to California for a wedding recently. I ran from just north of the famed Santa Monica pier to the Venice pier and back each day (all flat). My distances ranged from 6.85 to 7.02 miles, and it was amazing how my pace improved when I had someone in front or directly in back of me. The app backed it up with science, but my miles were at least 30 seconds a mile faster when pacing off someone. I also had my MIO watch on, streaming my heart rate. Everyone out there has at least two electronic gadgets with them when running, so I blended right in. Now I just have to get some funky tattoos!

Why do treadmills feel so hard?

   The "Ask Well" column in the New York Times recently addressed a subject we've broached in this blog before: treadmills are effective, painful, and boring!
    First, as far as effectiveness, I get my best workouts on the treadmill. Short intervals (10 x 800 at mile pace); long intervals (5 x 1600 at 5-K pace);  tempo runs (2 x 5000 at half-marathon pace); or an eight-mile run (marathon to half-marathon pace); each workout has a plan and purpose. Endorphin release? Not until I'm done.
   Most of my outdoor runs are the opposite. I head out one of a few familiar 6 or 7-mile courses, and just try to finish as quickly as I can. The runs start off at "long run" pace (about two minutes slower than 5-K race pace), and finish at tempo (about a minute slower than 5-k race pace).
   It takes about a mile to mentally and physically get into it, and then my mind wanders into a thousand different thoughts, ranging from the mundane to philosophical. I've remembered song lyrics and baseball line-ups that had long eluded me in the midst of long runs. I've solved a few problems and rationalized many others. I've re-lived many memories and done some thinking about the future, too. I've never come back in a worse mood than when I started. And no matter how hard I run, I always feel refreshed at the end.
    Ina 2012 experiment cited in the Times' article, people jogged on a track first, then went on a treadmill without speed displays and told to set it to a pace similar to what they ran outside. Almost all the participants picked a slower speed on the treadmill.
     Mechanically, treadmill running is easier than outside running, because there is less impact and you're keeping up with the speed of the belt, rather than creating your own energy. Yet, it feels much tougher!
   Researchers feel this is because the treadmills are inside, and the vitality you feel in the fresh air and outside elements can not be duplicated. Also, because the treadmills are a "walk to nowhere," there's not the same sense of accomplishment of actually covering a distance. I agree, and when on a treadmill, set it to "track mode," where it looks like you are actually circling the same 400-meter oval you do when running sprints outside. I can visualize making the final turn and "sprinting to the finish line."
           
 
   
     

Running Form

  Running is perhaps the most natural movement in the world. Little kids do it constantly, arms and legs flailing, cushioned by barely worn-in joints and cartilage. Soon, computers and video games, or other forms of recreation take the place of running around in the backyard. Those who choose to run are driven by competition, weight loss, longevity, fitness, or internal factors like the endorphin release that running provides in many of us.
   Form becomes a factor in improving performance and avoiding injury. My own form varies, depending if I'm outside or on the treadmill. On the roads, I'm a supinator, which means I land on the outside of my heel with every foot strike, and push forward ("heel-toe method"). Inside, I tend to land on my forefoot more, and push off from there. I can tell this by the mirror test, and the wear of my running shoes. In the summer, when I run outside, the back right corner of my shoes break down first. In the winter, when most of my miles are done indoors, it's the front of the foot that goes first.
   When buying running shoes, bring in your old pair to show the store clerk. Depending on your wear pattern, different brands or models may be preferred, depending on the amount of stability and cushioning you need.
    Possibly because of my obsessive-compulsive nature, my running form, particularly in races, can seem like someone wasting a lot of energy in arm and head movement. I'm conscious of it, try to avoid it, but in the midst of competition or fatigue, resort to flailing around and gasping for breath.
     Ideally, all your motion should be directed forward, with your arms about waist-level. They shouldn't swing past the mid-point of your body, and arms should be forward-directed, not side-to-side.
    Going uphill, use your arms a bit more, and look ahead and slightly upward, as if you were on the rope pull on the bunny slope at a ski resort. Downhill, lean forward slightly and drop the arms. Don't put the brakes on! You can make up valuable time by pushing the downhills. There's not as much danger of falling as most people perceive.
    A friend of mine once gave the advice of making believe you were holding 3 lb. weight in each hand. I couldn't believe that it could make you faster, but when I tried it, it actually improved my 5-k time by about 30 seconds.
    Finally, try not to thump too hard on the ground. Your losing your "push-off," and increasing your chances of injury by landing hard. It's easy to gauge this on the treadmill, where you can actually hear when your  stomping into the machine's belt with every stride - it's harder to judge outside. Logically, however, the more time the feet are on the ground, and the harder you land, will slow you down!
    Use the mirror and your shadow as guides, and you can do a stride analysis at many running stores.
Everyone has their own running style, and a major makeover, particularly after someone has been running one way for many years, can actually increase the chance of injury. However, a little refinement can go a long way, saving valuable seconds in a 5-K or minutes in a marathon. I know!
        

Hark-ALS 5-K Run

      In my recovery from a torn meniscus, I planned a late winter race to test the knee and the other aching parts in my 56-year old body. I found the Ron For T.W.O 5-K at Monmouth University in West , March 29th.
        The race is in memory of Thomas W. Ohlsen (T.W.O.), a decorated veteran who died from the effects of ALS, a/k/a Lou Gehrig's disease. The charity involved is called Hark-ALS and can be accessed at Hark-als.org. The Phi Sigma Sigma sorority served as race volunteers.
   I took two Advil in the morning to help, and the day was brisk (mid 30's) and windy, but sunny and exhilarating after a miserable winter in New Jersey.
    Also, if there is terrain I'm familiar with, it's the Monmouth campus. After running there for three years and coaching for another two, I spent countless afternoons in oxygen debt around Norwood, Park, Larchwood and Cedar Avenues surrounding the campus. The race took place exactly on those streets, as well as a loop around the center of campus for the final half-mile.
   The crowd was small, and, frankly, most of the male runners were my age or older. I was fortunate to win the race in (a very pedestrian) 21:55. I last won a race two years ago in another local race in Bridgewater, and really didn't expect to win another. The fact I did filled me with gratitude that I'm still able to pursue this hobby/vocation in some competitive form.
   Whether it's because I won the event, or the fact my knees are finally starting to mend, my training runs this week are finally back to my pre-injury times. I am happy and grateful for that. I'd love to be back in the mid 20-minute range this summer, but also have to accept each year brings more injury baggage, creakier joints, and (let's face it) declining oxygen load capacity.
     While the race was a bit under the radar this year, plans are to make it a larger event next year. I hope to be back!  
         
   

Weights, cardio, or both?

 When people join our health club, one of the most common questions I get is: should I lift or do the cardiovascular machines?
    The answer, obviously, is both, and the percent you do of each depends upon your health history, goals, and individual tastes.
    *If you want a healthier heart, put more emphasis on cardio. You need to raise your heart rate to about 60% of it's max (220-your age is your theoretical max) to start achieving benefits to your heart and lungs. While that can be done through strength training (ask anyone after a set of 20 burpees!), it is easier to achieve and sustain on a machine like the treadmill, bike, or elliptical.
   *If a stronger structure is your desire, put more emphasis on lifting. The weight-bearing impact of traditional exercises like bench press, squats, or lat pulldown are excellent ways to build up your bones, and strengthen surrounding tendons and ligaments. Post-menopausal women are particularly susceptible to bone loss, which makes strength-training all the more important.
   *To burn a maximum amount of calories, do about a 50/50 mix. Intensity is the key here. An intense 45-minute weight workout will burn more calories than a comparable time on the treadmill or elliptical, if you are going at a pace where you can hold a conversation the whole time. And, of course, the opposite is true as well. If most of your weight-training time is spent talking football or plans for the weekend, you are not burning many calories during the session, and won't be working hard enough for a sustained "after-burn."
   While I certainly sweat more doing an intense run rather than the weights, strength-training will keep the body burning calories at a higher rate for up to six hours afterward. With cardio, the extra calorie burn lasts about three hours. Plus, the higher percent of muscle you have in your body, the more calories you burn at rest!
  *To prevent over-use injuries, it's best to alternate days. Try cardio on Monday and Wednesday, weights on Tuesday and Thursday, and a mix of short sprints and body weight exercise on Friday. While you are exercising five days straight, you are limiting the repetitive pounding of doing only one activity. Another tip: mix up the cardio machine you do every day, and alternate between machines, free weights and resistance bands or medicine balls on your lifting days.
 *Let your mood decide. If I'm in a down or reflective mood, I feel the cardio can bring me up, mentally. When I'm feeling positive and energetic I can hit the weights that much harder.
  *Depending on your time allotment, you can combine both in one workout. If you have only three days a week to workout, but can spare at least an hour, try doing the weights and your running or biking in one session. I always like to do the weights first -  that way I'm not afraid to hold back when I'm doing my cardio. Other people like doing the cardio first, as it loosens up their body, and the lifting goes that much smoother. I always tell people, "whatever your priority is, do that first." Studies have shown that doing cardio in the beginning results in a slightly higher calorie burn, but again, it's all dependent on how hard you work.
   The most important thing is to do some type of exercise. The best exercise is one that you enjoy and will continue to do. Learn all the new things at a gym so you have some variety to choose from, and get to it!

 
     
     

In Defense of February

    For runners (and sports fans), February is always considered the dreariest month. Very few racing opportunities, ice covering the streets, and Arctic temperatures.
    But, like anything else, February running is what you make of it. Years ago, when I worked evenings, I ran outside almost all winter, taking advantage of the sunlight and reduced traffic of the mid-morning hours. A few layers of sweatshirts, and two pairs of gloves, and I was okay. Speed work was not really an option, but it was always a good time to build up or retain a mileage base.
    Now that I'm working during the day, most of my February running is on the treadmill. The "Dreadmill" is not the most exciting thing by any means, and the endorphin release does not come close to enjoying the outside and scenery. But there are ways to make it bearable, and it's a very efficient tool for speed work and pacing. Frankly, I find it tough to do long intervals on my own on the track, where on the treadmill, I can reel off mile or two-mile repeats.
    Distance running is much easier and enjoyable outside, but mentally, enduring a nine or ten-mile run on a treadmill is perfect mental preparation for the repetitiveness of a marathon. Try my favorite treadmill distance run: marathon pace during the programming, and then bumping it up one mile per hour (say, 7.0 to 8.0) during the commercials. You can even increase each commercial by .1, if you dare. Be prepared to be running out of breath for five to six-minute segments every 15 minutes or so (more, during most sporting events!).
  You also know, when the calendar hits February, the Spring races are not far off. So. you can visualize, say running the boardwalk at the end of the Long Branch Half, or down College Avenue at the finish of the Unite Half-Marathon in New Brunswick every April.
   Mid-winter is also a great time for cross-training on the elliptical, rower, or bike (I try to mix in all three), and for strength-training.
   Work through the winter blahs, and think ahead: Spring is right around the corner!
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