During the early 1980's, when I was really into marathoning, Joan Benoit Samuelson was a revered name. Samuelson was the winner of the inaugural women's Olympic marathon in 1984, with a time of 2:25.53. She also held the women's world record in the event (2:22:43) from 1983-1994.
Besides those phenomenal achievements, I always was personally impressed that Samuelson was from Maine, and did the bulk of her training outside, through the brutal winters.
Samuelson is nearly 60 now, with two grown children. She continues to run very well, like a 2:50:29 at Boston in 2013. She ran the 2014 Boston with her children (something I would love to do one day!) and clocked a phenomenal 2:52.10. Proving good genetics and a positive role model helps, her son, Anders, did a 2:50.01, and her daughter, Abby, clocked a 3:15.49.
Marlene Cimons from the Washington Post interviewed her recently, and there are some great lessons to learn from the article.
*The love of the outdoors helps keep Samuelson motivated after all these years. She uses the New England surroundings to her benefit: limited traffic, beautiful nature, and cross-training opportunities like kayaking and cross-country and downhill skiing.
*Injuries have prompted her to back off on her training miles and intensity as she has gotten older. She doesn't do "doubles" anymore, and her total training volume is about 50-75% of her peak years. She still does a weekly long run of 13-15 miles, however, and incorporates fartlek training into her long runs for most of her speed work. The tracks in Maine are snow-covered for about four months a year, anyway, and Samuelson seems to like to alter her training intensity by "feel" rather than set speeds and distances.
*On that note, she's a believer in the mind/body/spirit triad, and tries to keep those things in balance. She resists the typical marathoner's mentality of going overboard in training or diet.
*She looks at her running career as a series of stories. I would think an Olympic gold medal and world record would be two powerful ones, but Samuelson is creative in keeping her motivation up as she ages. One "story" or goal, was to run sub 2:50 marathons at age 50, and her latest is to break 3:00 at age 60. If she achieves that, she plans to back away from competitive marathoning.
*While she doesn't envision doing marathons forever, running will always be part of her life. Passion. Balance. Storytelling. The essence of the inspiring figure named Joan Benoit Samuelson.
Thursday, December 29, 2016
Thursday, December 15, 2016
"Old School" Nutrition
My nutritional cabinet is decidedly "1980's." Met-Rx Protein Powder and Big 100 bars, "old school" Power Bars (love the new Vanilla Crisp flavor!), and Gatorade in the refrigerator for post-run replenishment.
I also love my coffee, drink chocolate milk often, and even confess to buying beef jerky (Wild Bill's, from the Pennsylvania Dutch Country).
I was happy to see almost all of these products touted in a recent Runner's World article, entitled "Classic Products That Still Get the Job Done," by Kelly Bastone.
In fact, the only product not directly mentioned was Met-Rx, although the benefits of protein after a long run or workout was certainly cited. I've always liked the blend of proteins in the Met-Rx products, as well as the very palatable taste. I also recall reading an article years back that tested many of the top brands in a lab setting to see if their nutritional content matched their claims. In Met-Rx's case, it did, while other "flash in the pan" competitors came up short. Stick with tried and true!
Concerning the other products, Gatorade was actually concocted by a former 4:20 miler by the name of Dr. Robert Cade. A the request of the University of Florida football coach, he suggested a mix of sugars, salt, potassium and phosphate that became the original Gatorade mix. The salt level has decreased since then, but Gatorade is still the gold standard in the $13 billion dollar sports drink industry.
As far as coffee, I've loved it since I was a kid, when I would have it mixed generously with milk and sugar. Multiple cups of it got me through ten hour days of warehouse work as a teen, as well as a full college course load mixed with track and marathon training in college. I was very gratified reading many studies that caffeine improved endurance in marathoners (no surprise, really!), and has proven to be a preventative product against diseases like Alzheimer's and Parkinson's.
Power Bars came on the scene in the late 1970's and early 1980's. Brian Maxwell, a top-ranked marathoner from Canada, invented it when experimenting with portable sources of carbohydrates that could prevent blood sugar levels from dropping late in races. Power Bars are a mix of oat bran, sugar, and protein, and first caught on popularity with Tour de France cyclists. There are hundreds of brands of bars, some more popular among strength athletes, and others designed for endurance athletes. The "Gu" gels have become popular for mid-race replenishment. My only suggestion: try them in a training run first!
Chocolate milk is sort of boring, and the idea of a milk product directly after a run is somewhat counter-intuitive. However, multiple studies have shown that chocolate milk has an ideal 4:1 ratio of carbs to to protein, is quick, inexpensive, and hydrating. It goes along with the argument that whole foods can be as beneficial as things created in a lab. I have to say, for me, however, there is still something psychologically beneficial about tearing open a package of protein powder, pouring it into the blender with with some juice and other fruit, and churning it up. If I feel it's better for me, perhaps I will work out that much harder!
Beef Jerky was the final product mentioned in the Runner's World article. And how healthy can a meat product that doesn't require refrigeration be? Yes, beef jerky is loaded with sodium, but it is a good source of low-fat protein, and low in calories. Basically, if it came down to potato chips or beef jerky, from a health perspective, the beef jerky probably wins.
A quick aside: my son, who later became a high school runner, was a reluctant travel soccer player in his youth. To bribe him to play, I'd pick him up Wild Bill's shredded beef jerky (in the cans). My wife would ways be upset with me for it. I'm glad the product is among the "old school" favorites!
I also love my coffee, drink chocolate milk often, and even confess to buying beef jerky (Wild Bill's, from the Pennsylvania Dutch Country).
I was happy to see almost all of these products touted in a recent Runner's World article, entitled "Classic Products That Still Get the Job Done," by Kelly Bastone.
In fact, the only product not directly mentioned was Met-Rx, although the benefits of protein after a long run or workout was certainly cited. I've always liked the blend of proteins in the Met-Rx products, as well as the very palatable taste. I also recall reading an article years back that tested many of the top brands in a lab setting to see if their nutritional content matched their claims. In Met-Rx's case, it did, while other "flash in the pan" competitors came up short. Stick with tried and true!
Concerning the other products, Gatorade was actually concocted by a former 4:20 miler by the name of Dr. Robert Cade. A the request of the University of Florida football coach, he suggested a mix of sugars, salt, potassium and phosphate that became the original Gatorade mix. The salt level has decreased since then, but Gatorade is still the gold standard in the $13 billion dollar sports drink industry.
As far as coffee, I've loved it since I was a kid, when I would have it mixed generously with milk and sugar. Multiple cups of it got me through ten hour days of warehouse work as a teen, as well as a full college course load mixed with track and marathon training in college. I was very gratified reading many studies that caffeine improved endurance in marathoners (no surprise, really!), and has proven to be a preventative product against diseases like Alzheimer's and Parkinson's.
Power Bars came on the scene in the late 1970's and early 1980's. Brian Maxwell, a top-ranked marathoner from Canada, invented it when experimenting with portable sources of carbohydrates that could prevent blood sugar levels from dropping late in races. Power Bars are a mix of oat bran, sugar, and protein, and first caught on popularity with Tour de France cyclists. There are hundreds of brands of bars, some more popular among strength athletes, and others designed for endurance athletes. The "Gu" gels have become popular for mid-race replenishment. My only suggestion: try them in a training run first!
Chocolate milk is sort of boring, and the idea of a milk product directly after a run is somewhat counter-intuitive. However, multiple studies have shown that chocolate milk has an ideal 4:1 ratio of carbs to to protein, is quick, inexpensive, and hydrating. It goes along with the argument that whole foods can be as beneficial as things created in a lab. I have to say, for me, however, there is still something psychologically beneficial about tearing open a package of protein powder, pouring it into the blender with with some juice and other fruit, and churning it up. If I feel it's better for me, perhaps I will work out that much harder!
Beef Jerky was the final product mentioned in the Runner's World article. And how healthy can a meat product that doesn't require refrigeration be? Yes, beef jerky is loaded with sodium, but it is a good source of low-fat protein, and low in calories. Basically, if it came down to potato chips or beef jerky, from a health perspective, the beef jerky probably wins.
A quick aside: my son, who later became a high school runner, was a reluctant travel soccer player in his youth. To bribe him to play, I'd pick him up Wild Bill's shredded beef jerky (in the cans). My wife would ways be upset with me for it. I'm glad the product is among the "old school" favorites!
Tuesday, December 13, 2016
Staying Fit over the the Holidays
Once mid-December hits, the typical mindset regarding fitness is "once the New Year's hits..."
Unfortunately, it's easy to be saddled with another three to five pounds to lose by that point, due to inactivity during this period, coupled with an "Oh well, it's the holidays!" mind-set. You can limit the damage and still enjoy yourself. Here are some tips
*Remember to drink your water. Try for half-an-ounce per body weight, every day. It will keep you hydrated, especially when salty foods and alcohol abound. It flushes out toxins from you body, and gives you a sense of fullness, that can prevent over-eating at parties or family dinners.
*Keep up the exercise! As busy as the Holidays are, there usually is more time off from work, which gives you at least a 45-minute window to get some cardio in, or a circuit-style strength workout. Think 150 minutes a week of exercise, and divide it among seven days - that's a little over 20 minutes a day. Who doesn't have that?
*Limit the alcohol. Besides the empty calories and high sugar content, alcohol lowers inhibitions. We've all made bad choices because of it, in various areas of life. Concerning diet, a sober mind picks a banana and peanut butter as a healthy, filling snack. A "buzzed" mind? definitely the rest of that apple pie!
*Try to limit stress. Easier said, than done, I know! However, when feeling stressed, bad food choices are usually an accompaniment. "I deserve the rest of that apple pie, after what I just put up with!" Get your shopping done early, and try to avoid negative people at the office party or family gathering.
*Do something you enjoy, exercise-wise. A half-marathon or "Tough Mudder" may be down the road next Spring, but the Holidays aren't the time to obsess over your 12-week training program. Jump on the elliptical if you just want to burn some calories, or do a New Year's Day 5-K with a friend, just as a fun, social workout. Everyone will be back down to business in early January, including yourself. Enjoy the Holidays, but don't let the last three weeks of 2016 ruin all the gains you've made through it, so far!
Unfortunately, it's easy to be saddled with another three to five pounds to lose by that point, due to inactivity during this period, coupled with an "Oh well, it's the holidays!" mind-set. You can limit the damage and still enjoy yourself. Here are some tips
*Remember to drink your water. Try for half-an-ounce per body weight, every day. It will keep you hydrated, especially when salty foods and alcohol abound. It flushes out toxins from you body, and gives you a sense of fullness, that can prevent over-eating at parties or family dinners.
*Keep up the exercise! As busy as the Holidays are, there usually is more time off from work, which gives you at least a 45-minute window to get some cardio in, or a circuit-style strength workout. Think 150 minutes a week of exercise, and divide it among seven days - that's a little over 20 minutes a day. Who doesn't have that?
*Limit the alcohol. Besides the empty calories and high sugar content, alcohol lowers inhibitions. We've all made bad choices because of it, in various areas of life. Concerning diet, a sober mind picks a banana and peanut butter as a healthy, filling snack. A "buzzed" mind? definitely the rest of that apple pie!
*Try to limit stress. Easier said, than done, I know! However, when feeling stressed, bad food choices are usually an accompaniment. "I deserve the rest of that apple pie, after what I just put up with!" Get your shopping done early, and try to avoid negative people at the office party or family gathering.
*Do something you enjoy, exercise-wise. A half-marathon or "Tough Mudder" may be down the road next Spring, but the Holidays aren't the time to obsess over your 12-week training program. Jump on the elliptical if you just want to burn some calories, or do a New Year's Day 5-K with a friend, just as a fun, social workout. Everyone will be back down to business in early January, including yourself. Enjoy the Holidays, but don't let the last three weeks of 2016 ruin all the gains you've made through it, so far!
Tuesday, November 22, 2016
The Benefits of Rowing
Readers of this column know we've long extolled the virtues of the Concept 2 Rower, the greatest total body workout machine, in my opinion.
The rower is low impact, and is "push/pull," meaning you are using muscles from both the front and back of your body - a perfect synchronicity of agony, really.
The "push" is from your quadriceps, which thrust you backwards with every pull. The "pull," of course, is the upper body, most notably your back, biceps, shoulders, and "core."
Rather than the classic pull to you chest, I end each stroke with the handle hitting my abdomen. I do ab exercises all day long with clients and on my own, yet the rower never fails to make my abs sore!
It is extremely time efficient. While I've gone as long as 10,000 meters (averaging about 42 minutes), you can blast out five, 500-meter bursts (about two minutes duration, each) and have a gut-wrenching workout. With a five minute warm-up and warm-down, and two minute (or less) rest in-between, you'd still be done in 30 minutes!
Another great benefit is it's relevancy to running. I can run an all out 1600-meters in about 6:30 these days, and when I go all out for 1600-meters on the rower, I'm hitting about 6:20-6:25. Rather than a day at the high school track, substitute a session on the rower, and shoot for the same times you would running!
The Concept 2 is very popular at Mountain Fitness, because we are constantly extolling it's virtues. At most clubs, it sits forlorn and lonely, and that's a shame - it truly is the best workout you can do!
A recent article by Stephanie Kanowitz in the Washington Post made many of these same points. It also correctly pointed out that rowing is low-impact, and thus is easier on your knees and lower back than running.
Rowing classes are becoming more popular at larger clubs now, and the popularity of rowing has increased with it's visibility in the popular Cross Fit games.
I did the New Jersey State Indoor Rowing Championships about 15 years ago with other members of the club, competing in the 40-49 division at the time. The winning time in the lightweight division was 7:45 for 2000-meters the previous year, a number I felt confident about attaining. At the start, a friend whispered to me that someone who had done a 7:15 had entered. My obsessive, competitive nature took over, and I banged out 1500 meters at a 1:45 per stroke clip, way faster than I ever had done previously. My quads totally cramped up at that point, and I saw my stroke average rising with every futile pull. I finished in 7:28, and I honestly don't remember if I got first or second
in the event. I do know it was the hardest thing I've ever endured!
If your a hard-core fitness enthusiast, or someone who wants to get in shape fast, give the Concept 2 Rower a spin!
The rower is low impact, and is "push/pull," meaning you are using muscles from both the front and back of your body - a perfect synchronicity of agony, really.
The "push" is from your quadriceps, which thrust you backwards with every pull. The "pull," of course, is the upper body, most notably your back, biceps, shoulders, and "core."
Rather than the classic pull to you chest, I end each stroke with the handle hitting my abdomen. I do ab exercises all day long with clients and on my own, yet the rower never fails to make my abs sore!
It is extremely time efficient. While I've gone as long as 10,000 meters (averaging about 42 minutes), you can blast out five, 500-meter bursts (about two minutes duration, each) and have a gut-wrenching workout. With a five minute warm-up and warm-down, and two minute (or less) rest in-between, you'd still be done in 30 minutes!
Another great benefit is it's relevancy to running. I can run an all out 1600-meters in about 6:30 these days, and when I go all out for 1600-meters on the rower, I'm hitting about 6:20-6:25. Rather than a day at the high school track, substitute a session on the rower, and shoot for the same times you would running!
The Concept 2 is very popular at Mountain Fitness, because we are constantly extolling it's virtues. At most clubs, it sits forlorn and lonely, and that's a shame - it truly is the best workout you can do!
A recent article by Stephanie Kanowitz in the Washington Post made many of these same points. It also correctly pointed out that rowing is low-impact, and thus is easier on your knees and lower back than running.
Rowing classes are becoming more popular at larger clubs now, and the popularity of rowing has increased with it's visibility in the popular Cross Fit games.
I did the New Jersey State Indoor Rowing Championships about 15 years ago with other members of the club, competing in the 40-49 division at the time. The winning time in the lightweight division was 7:45 for 2000-meters the previous year, a number I felt confident about attaining. At the start, a friend whispered to me that someone who had done a 7:15 had entered. My obsessive, competitive nature took over, and I banged out 1500 meters at a 1:45 per stroke clip, way faster than I ever had done previously. My quads totally cramped up at that point, and I saw my stroke average rising with every futile pull. I finished in 7:28, and I honestly don't remember if I got first or second
in the event. I do know it was the hardest thing I've ever endured!
If your a hard-core fitness enthusiast, or someone who wants to get in shape fast, give the Concept 2 Rower a spin!
Thursday, October 6, 2016
Trail Running
Many runner's first experience is with cross-country - running over fields, trails,and hills; in the old English tradition. The training is tough, as every New Jersey runner who has ever transversed "The Bowl" at iconic Holmdel Park will tell you!
After high school or college, most runners switch to road races of varying distances and leave the trails behind. Over the past 10 years or so, I've noticed more interest in trail running and races, and I can see the benefits.
First, the grass and trails are easier on your body, with a softer impact on landing. Trail running also is much more of a core workout, as balance is required over the roots, rocks, and logs that you may encounter along the way. Agility as well, as the occasional brook might impede your path along the way.
In some ways, it is safer than road running, as traffic is not a concern, and the surroundings, particularly this time of year, can be spectacular. City residents particularly seem to enjoy the natural feel of trail running.
There is preparation involved, and cautionary tales. Buy separate shoes for trail running, as your normal running shoes are not ideal for that surface. Bring along a phone and a couple of band aids, in case you get lost or hurt along the way. Stay on marked paths to avoid getting lost, as it may be difficult for rescuers to identify where you are, or find you. Start out with enough daylight that you can finish before nightfall. If possible, run with a friend. Make sure there are bathrooms at the start, or somewhere along the way.
Like most runners, I'm consumed by the clock. You can't be with trail running, as your times will be slower because of the challenges of the terrain. Gauge your workout on effort. I have a great workout that I do in the beautiful Natirar Park in Far Hills. I jog up to the top (about a mile), and do three repeats of the one-mile "bowl." I go on the 11-minute mark. So, If I run a seven-minute mile, I have four minutes rest. An eight-minute mile, only three. The faster you run, the more rest you have, obviously. And try to make each succeeding one faster than the time before. I jog down the far end of the park (about 1.5 miles). It's a perfect workout on a Spring or Fall morning!
Most days, mostly due to time considerations, I stick to the roads. However, it is nice to mix in a trail run as a change of pace, or to give your body a break from the pounding of the pavement. For more information on trail running, including race information, check out Irunfar.com.
After high school or college, most runners switch to road races of varying distances and leave the trails behind. Over the past 10 years or so, I've noticed more interest in trail running and races, and I can see the benefits.
First, the grass and trails are easier on your body, with a softer impact on landing. Trail running also is much more of a core workout, as balance is required over the roots, rocks, and logs that you may encounter along the way. Agility as well, as the occasional brook might impede your path along the way.
In some ways, it is safer than road running, as traffic is not a concern, and the surroundings, particularly this time of year, can be spectacular. City residents particularly seem to enjoy the natural feel of trail running.
There is preparation involved, and cautionary tales. Buy separate shoes for trail running, as your normal running shoes are not ideal for that surface. Bring along a phone and a couple of band aids, in case you get lost or hurt along the way. Stay on marked paths to avoid getting lost, as it may be difficult for rescuers to identify where you are, or find you. Start out with enough daylight that you can finish before nightfall. If possible, run with a friend. Make sure there are bathrooms at the start, or somewhere along the way.
Like most runners, I'm consumed by the clock. You can't be with trail running, as your times will be slower because of the challenges of the terrain. Gauge your workout on effort. I have a great workout that I do in the beautiful Natirar Park in Far Hills. I jog up to the top (about a mile), and do three repeats of the one-mile "bowl." I go on the 11-minute mark. So, If I run a seven-minute mile, I have four minutes rest. An eight-minute mile, only three. The faster you run, the more rest you have, obviously. And try to make each succeeding one faster than the time before. I jog down the far end of the park (about 1.5 miles). It's a perfect workout on a Spring or Fall morning!
Most days, mostly due to time considerations, I stick to the roads. However, it is nice to mix in a trail run as a change of pace, or to give your body a break from the pounding of the pavement. For more information on trail running, including race information, check out Irunfar.com.
Thursday, September 22, 2016
Protein - How Much is optimal?
Protein - the building block of muscular physiques. I personally consume the Met-Rx Big 100 Bars and Met-Rx protein powder in my diet, although not every day. Bodybuilding magazines generally recommend a gram of protein per body weight ever day (example 150 grams for a a 150 lb. person), At 4 calories per gram, that's 600 calories of protein a day, or about 25% of your diet if you consume 2500 calories.
Other more mainstream publications I've read suggest a half a gram of protein, per pound, every day, and that's what I suggest to clients. The National Academy of Medicine, in an article by Hope Warshaw in the Washington Post, recently recommended an even lower amount - 56 grams per day for men, and 46 per day for women. According to their study, American men currently consume much more than that, 98 grams per day for men, and 68 for women.
Protein advocates in the dietary community argue that the recommended daily allowance of protein is set too low. They claim that while most people consume enough poultry, eggs, seafood, nuts, and other protein sources to prevent deficiencies, that doesn't mean they are eating optimal amounts for proper weight management, or to prevent cardiovascular disease or Type II diabetes. Heather Leddy, an associate professor of Nutrition at Purdue University, recommended 80 grams per day for a 130 lb. woman and 98 for a 160 lb. man.
I personally feel a lot depends on your athletic goals. A distance runner relies on carbohydrates for muscle fuel. Football players or bodybuilders concerned about tissue repair after hard workouts, probably need more protein than the marathoner, because of different stresses their bodies are under. A nutritionist can personalize your optimal intake based on information like that, as well as your family health history.
Many nutritionists do like protein in helping control weight because it does tend to satiate your appetite (although I don't seem to have that reaction to bacon or pistachio nuts!)
On that point, Americans tend to get too much of their protein in things like bacon or cheese, which also have large percentages of saturated fat. The obvious suggestion is to look for healthier protein sources like nuts, low-fat dairy items, lean cuts of chicken, or fish. Grains and vegetables also have protein, but in lesser amounts.
You can only effectively metabolize a moderate amount of protein (20 to 30 grams) in one sitting, so don't overdo it on those bacon strips, and spread your intake throughout the day. Enjoy your protein shake or bar after a hard workout, but don't waste it on days when you're not exercising. After all, any calories not burnt shortly afterward are stored for later use, as fat.
Thursday, September 15, 2016
Tips from Oxygen Magazine
I like flipping through fitness magazines. Runner's World, Men's Health, Women's Health, Self, and the late, lamented Running Times. You stay current on trends, can pick up new exercises to incorporate with clients, and generally increase your base of knowledge with quick, informational tips. Often the advise is contradictory. In a typical issue of Runner's World, you'll be told in one article to run no more than every other day. In the next, it might suggest two runs a day to kick up your training. The key, of course, is to know what is right for you; based on your fitness background, history of injuries or illnesses, age, and particular goals.
I recently had an hour to read through a back issue (Feb. 2015, to be exact) of Oxygen Magazine. Here's some "bullets" I pulled from it.
*Marketed to women readers, a fan wrote in to compliment Oxygen for portraying women as strong and independent. In other words, "Strength is Sexy!"
*Another reader wrote how much a good mental attitude helped in her workouts and daily life. To quote "positivity breeds more positivity!" I agree!
*From the Fitness News section: Your risk of stroke drops 50% if you maintain a healthy diet and active lifestyle, according to the American Academy of Neurology.
*The differences between a full-body workout and a split routine was discussed. The conclusion was their is no one best way. Whether you would do one exercise each for your entire body, or mix up on a push-pull or upper-lower basis depended on numerous factors like how many times a week you have to lift; the time you have for each individual workout; and your goals. Compound movements were recommended, and a point was made to change your routine regularly to avoid plateauing and staleness.
*A 20-minute treadmill workout recommended bringing the grade up to 10% (that's tough) for five minutes to maximize calorie burn and improve overall performance. I agree, but use this rule. If the fastest you run at 2% grade is 8.0, don't go above 5.0 (12 minute mile) at 10%. It's that challenging!
*An article entitled "Motivation Makeover" pointed out that finding something that you love to do is the greatest catalyst for change. I agree. Try different aspects of fitness: weight training, running, yoga, or biking, for example. See which one you enjoy the most, and the one that you're body responds to. Stick with what you like, and go back to some of those others as a change of pace or mode of over-use injury prevention. The greatest exercise is one that you will continue to do!
*Eat breakfast! (I've read this many times). Among a research pool of 10,000 individuals in the National Weight Control Registry, 78% of those who have lost a significant amount of weight, and kept it off, ate breakfast every day.
*Stand up! According to the magazine, if you make no other changes other than standing, rather than sitting, over a period of a year you will lose an extra five pounds of fat! This is based on a weight of 135 lbs., standing five days per week, for 50 weeks. If your starting weight is more, you will lose more. Get up, stand up, stand up for your health!
*"Five Days Clean, Two Days Cheat" is an okay eating plan if your looking to maintain weight. If your looking to lose, you may want to limit your indulgence to one meal each day on the weekend. Otherwise, you may be losing and gaining the same three pounds every week.
*On the other end of that spectrum, many women athletes under fuel.They say to trust your appetite, and listen to your body's hunger signals like a grumbling stomach or salivating mouth. Under fueling can lead to under-performance, as well as chronic fatigue, soreness, anxiety, insomnia, increased chance of injury, and more. Exercise, enjoy a balanced, nutritious diet, and try to enjoy what life has to offer!
I recently had an hour to read through a back issue (Feb. 2015, to be exact) of Oxygen Magazine. Here's some "bullets" I pulled from it.
*Marketed to women readers, a fan wrote in to compliment Oxygen for portraying women as strong and independent. In other words, "Strength is Sexy!"
*Another reader wrote how much a good mental attitude helped in her workouts and daily life. To quote "positivity breeds more positivity!" I agree!
*From the Fitness News section: Your risk of stroke drops 50% if you maintain a healthy diet and active lifestyle, according to the American Academy of Neurology.
*The differences between a full-body workout and a split routine was discussed. The conclusion was their is no one best way. Whether you would do one exercise each for your entire body, or mix up on a push-pull or upper-lower basis depended on numerous factors like how many times a week you have to lift; the time you have for each individual workout; and your goals. Compound movements were recommended, and a point was made to change your routine regularly to avoid plateauing and staleness.
*A 20-minute treadmill workout recommended bringing the grade up to 10% (that's tough) for five minutes to maximize calorie burn and improve overall performance. I agree, but use this rule. If the fastest you run at 2% grade is 8.0, don't go above 5.0 (12 minute mile) at 10%. It's that challenging!
*An article entitled "Motivation Makeover" pointed out that finding something that you love to do is the greatest catalyst for change. I agree. Try different aspects of fitness: weight training, running, yoga, or biking, for example. See which one you enjoy the most, and the one that you're body responds to. Stick with what you like, and go back to some of those others as a change of pace or mode of over-use injury prevention. The greatest exercise is one that you will continue to do!
*Eat breakfast! (I've read this many times). Among a research pool of 10,000 individuals in the National Weight Control Registry, 78% of those who have lost a significant amount of weight, and kept it off, ate breakfast every day.
*Stand up! According to the magazine, if you make no other changes other than standing, rather than sitting, over a period of a year you will lose an extra five pounds of fat! This is based on a weight of 135 lbs., standing five days per week, for 50 weeks. If your starting weight is more, you will lose more. Get up, stand up, stand up for your health!
*"Five Days Clean, Two Days Cheat" is an okay eating plan if your looking to maintain weight. If your looking to lose, you may want to limit your indulgence to one meal each day on the weekend. Otherwise, you may be losing and gaining the same three pounds every week.
*On the other end of that spectrum, many women athletes under fuel.They say to trust your appetite, and listen to your body's hunger signals like a grumbling stomach or salivating mouth. Under fueling can lead to under-performance, as well as chronic fatigue, soreness, anxiety, insomnia, increased chance of injury, and more. Exercise, enjoy a balanced, nutritious diet, and try to enjoy what life has to offer!
Tuesday, August 30, 2016
Heart Rate Training - Explained
Heart rate training has brought a new science to training.By using the rudimentary math of 220-your age, you can figure out what your approximate heart rate max is.
During cardiovascular exercise, you would want to be at least 60% of your max, to get benefits for your heart. I'm 57, so the heart rate reading on my watch or on the treadmill itself should at least be at least 98 beats per minute. A range of 60-80% is considered your "fat-burning zone." That would be 98-130 beats for me. At this level, I can hold short conversation, my perceived rate of exertion (PRE) is probably a six or seven on a 1-10 scale, and my body is burning a higher percentage of fat than carbohydrates. I'm not breaking down muscle. Bodybuilders training for a show like to do cardio at this rate, to shed pounds without losing muscle.
As you push yourself harder, your heart rate will increase, and you are breaking down some muscle,.You are burning more total calories and more fat, just not as high a percentage of fat as in your "easy" cardio - get it?
High intensity workouts will improve your performance, as long as their duration is not too long, or too frequent. Then you are risking injury or the general staleness and fatigue of over-training. I've read that thoroughbred horses only run "all-out" during their races!
The average person can only sustain effort at maximum heart rate for a minute or two. After that, the heart can't pump the blood out efficiently enough to sustain that effort. The brain also tends to go into self-preservation mode, and you slow down.
Everyone's maximum heart rate drops as they age, but the key to maintaining athletic performance is the ability to sustain near-maximum levels for longer periods of time. When I was in my 20's, I'd see guys in their 50's running not too far behind me, and I always felt I was just working harder. "They're old, they're content just being out there." Now, in my late 50's, I realize how much more pain I have to endure to run a respectable time, because my "speedometer" has dropped from about 200 to just over 160! Maintaining 150 beats per minute isn't too bad when your 20 - when your almost 60....!
"Heart rate training," when you gauge the intensity of your effort, is popular now with all the gadgetry available to keep a constant monitor on your heart. Program design is tricky, though. To maintain a 135 heartbeat, for example, during a 45-minute treadmill run, my speed would need to decrease as I went along, as body fatigue and atmospheric conditions kick in. I put more credence in what my heart rate average was for the duration of the workout, as in the beginning it will naturally be lower, and at the end, it should be higher, if I'm working hard enough!
Also, your heart rate will tend to be higher when running then (under equal effort) swimming or biking. The load bearing nature of running (where your body weight leaves and then returns to ground), makes it innately more stressful on the heart. Bicycling and swimming are non-impact, and in biking, the wheels are assisting with the effort. Also, the body tends to stay cooler when biking than running, and much more so in the pool. You can still be working just as hard, and your heart rate readings will be 20 to 30 beats less. I see the difference when I'm on the Concept 2 rower, which is also non-weight bearing. On the treadmill, I can get my heart rate to 170, and I'm pretty tired, but still withing myself. On the rower, if I hit over 155 beats, it feels like I'm about to explode!
So, gauge the effort of each activity you do separately. Monitor your heart rate, but don't get consumed by it. Easy workouts where your heart rate doesn't exceed 120 still have a benefit in building your fitness base. Work hard when you have it in you, it's the fastest way to improve. But don't do it all the time, because you'll end up burnt out or injured. Ten "B" workouts are better than an A-plus" workout followed by an injury, where you miss 10 days. Know what your capable of right now, and try to improve on that. Be realistic!
During cardiovascular exercise, you would want to be at least 60% of your max, to get benefits for your heart. I'm 57, so the heart rate reading on my watch or on the treadmill itself should at least be at least 98 beats per minute. A range of 60-80% is considered your "fat-burning zone." That would be 98-130 beats for me. At this level, I can hold short conversation, my perceived rate of exertion (PRE) is probably a six or seven on a 1-10 scale, and my body is burning a higher percentage of fat than carbohydrates. I'm not breaking down muscle. Bodybuilders training for a show like to do cardio at this rate, to shed pounds without losing muscle.
As you push yourself harder, your heart rate will increase, and you are breaking down some muscle,.You are burning more total calories and more fat, just not as high a percentage of fat as in your "easy" cardio - get it?
High intensity workouts will improve your performance, as long as their duration is not too long, or too frequent. Then you are risking injury or the general staleness and fatigue of over-training. I've read that thoroughbred horses only run "all-out" during their races!
The average person can only sustain effort at maximum heart rate for a minute or two. After that, the heart can't pump the blood out efficiently enough to sustain that effort. The brain also tends to go into self-preservation mode, and you slow down.
Everyone's maximum heart rate drops as they age, but the key to maintaining athletic performance is the ability to sustain near-maximum levels for longer periods of time. When I was in my 20's, I'd see guys in their 50's running not too far behind me, and I always felt I was just working harder. "They're old, they're content just being out there." Now, in my late 50's, I realize how much more pain I have to endure to run a respectable time, because my "speedometer" has dropped from about 200 to just over 160! Maintaining 150 beats per minute isn't too bad when your 20 - when your almost 60....!
"Heart rate training," when you gauge the intensity of your effort, is popular now with all the gadgetry available to keep a constant monitor on your heart. Program design is tricky, though. To maintain a 135 heartbeat, for example, during a 45-minute treadmill run, my speed would need to decrease as I went along, as body fatigue and atmospheric conditions kick in. I put more credence in what my heart rate average was for the duration of the workout, as in the beginning it will naturally be lower, and at the end, it should be higher, if I'm working hard enough!
Also, your heart rate will tend to be higher when running then (under equal effort) swimming or biking. The load bearing nature of running (where your body weight leaves and then returns to ground), makes it innately more stressful on the heart. Bicycling and swimming are non-impact, and in biking, the wheels are assisting with the effort. Also, the body tends to stay cooler when biking than running, and much more so in the pool. You can still be working just as hard, and your heart rate readings will be 20 to 30 beats less. I see the difference when I'm on the Concept 2 rower, which is also non-weight bearing. On the treadmill, I can get my heart rate to 170, and I'm pretty tired, but still withing myself. On the rower, if I hit over 155 beats, it feels like I'm about to explode!
So, gauge the effort of each activity you do separately. Monitor your heart rate, but don't get consumed by it. Easy workouts where your heart rate doesn't exceed 120 still have a benefit in building your fitness base. Work hard when you have it in you, it's the fastest way to improve. But don't do it all the time, because you'll end up burnt out or injured. Ten "B" workouts are better than an A-plus" workout followed by an injury, where you miss 10 days. Know what your capable of right now, and try to improve on that. Be realistic!
Wednesday, August 24, 2016
Take The Stairs!
An easy way to get your daily exercise is by taking the stairs rather than the escalator or elevator. I think Fit-Bits have helped in this respect, as people are anxious to get their "floors climbed' number and total step number up each day.
It's amazing when taking a train to New York City, for example, how many steps you can get in. Up the train platform (two at a time, if your knees can handle!). Again up the stairs in the labyrinth of Penn Station. If you're going to a baseball game, ascending and descending the stairs at Citi Field or Yankee Stadium, as well. It can almost even out the effects of the ballpark food and drinks!
A recent column in the Star-Ledger entitled "Dementia Defensive" by Tony Dearing addressed the mind-body benefits of stair-climbing for seniors. Citing a study by research scientist Jason Steffener of Concordia University in Montreal, it said that for every flight of stairs you go up or down regularly, you reduce your brain age by half-a-year. I'd certainly take that!
According to the article, climbing stairs burns two to three times as many calories as walking on a level surface. Walking just two flights of stairs a day can help you lose six pounds over the course of a year. It also builds bone density, particularly important to seniors, and leg strength, which is associated with good health and improved brain function in older adults.
I always notice how few people go up the stairs in public places, and realize there are some extenuating circumstances: deteriorating hips or knees; sore lower backs; pregnancy; perceived lack of time, or even a safety issue of going up a secluded stairway in a hotel or office.
However, regular activity helps stave off some of those physical ailments I mentioned, and the time difference in stairs or an escalator is negligible; much less waiting for an elevator to go up a flight or two!
Stairs can be strenuous, the Concordia study found it to be twice as energy consuming than regular walking, and even more physically challenging than weight-lifting.
However, it's accessible for anyone, and lets time-crunched office workers or moms get in their daily exercise in small, beneficial doses. It helps the body and the brain - and adds numbers to your daily Fit Bit total - what could be wrong!
It's amazing when taking a train to New York City, for example, how many steps you can get in. Up the train platform (two at a time, if your knees can handle!). Again up the stairs in the labyrinth of Penn Station. If you're going to a baseball game, ascending and descending the stairs at Citi Field or Yankee Stadium, as well. It can almost even out the effects of the ballpark food and drinks!
A recent column in the Star-Ledger entitled "Dementia Defensive" by Tony Dearing addressed the mind-body benefits of stair-climbing for seniors. Citing a study by research scientist Jason Steffener of Concordia University in Montreal, it said that for every flight of stairs you go up or down regularly, you reduce your brain age by half-a-year. I'd certainly take that!
According to the article, climbing stairs burns two to three times as many calories as walking on a level surface. Walking just two flights of stairs a day can help you lose six pounds over the course of a year. It also builds bone density, particularly important to seniors, and leg strength, which is associated with good health and improved brain function in older adults.
I always notice how few people go up the stairs in public places, and realize there are some extenuating circumstances: deteriorating hips or knees; sore lower backs; pregnancy; perceived lack of time, or even a safety issue of going up a secluded stairway in a hotel or office.
However, regular activity helps stave off some of those physical ailments I mentioned, and the time difference in stairs or an escalator is negligible; much less waiting for an elevator to go up a flight or two!
Stairs can be strenuous, the Concordia study found it to be twice as energy consuming than regular walking, and even more physically challenging than weight-lifting.
However, it's accessible for anyone, and lets time-crunched office workers or moms get in their daily exercise in small, beneficial doses. It helps the body and the brain - and adds numbers to your daily Fit Bit total - what could be wrong!
Friday, August 19, 2016
Tips For Aging Well
I saved an article from a while back in the Courier-News entitled "The 50-plus Plan For Living Well: Five Steps For Healthy Living," by author Joy Allison. I thought it was enlightening and re-affirmed some of the precepts we've written about before.
First is the acknowledgement that, over 50, even if you've been working out and eating well, you're not going to look the same. Gray hair develops; you lose follicles on your head and gain it other places; and the skin, no matter how taut the muscles underneath, begins to sag slightly.
Women have to deal with menopause, which tends to redistribute body fat around the midsection. Menopause also slows the metabolism, which means you need to eat less or exercise more to maintain the same body weight as in your early adulthood.
Men's metabolism slows as well with the loss of testosterone, and you are much more prone to injury. When I go to road races now, speaking to my peers, it's just a litany of aches, pains, and general complaints. And although the spirit may still be willing, the body may not be up to the hard workouts you used to love/endure.
Those reading this column are probably pretty conscious about exercise and nutrition. For those who have abused their bodies with alcohol, drugs, over-eating or inactivity through the years, middle-age is an even more challenging time. The "partyers" from high-school always seem to look the most haggard at the reunions.
Ms. Allison, a Nutritionist in Eatontown, offered these five tips.
EMPLOY THE 80/20 RULE: I tell clients this myself. Have 80% of your calories consist of "fuel;" nutrient rich, natural sources that help your body run healthy and strong. The other 20% is your "cheat" calories of "pleasure foods." But be mindful, those desserts, fast food favorites, and drinks are calorie dense. It's very easy to fill that 20% up quickly! As far as exercise, aim for five out of seven days. If you get six or seven in a week, that's like extra money in the bank!
IMPROVISE: If you're limited from running, try low impact alternatives like swimming or cycling. If exercise classes are your thing, you might have to switch from a high impact class to something like Yoga or Pilates. Find something that you like, and works for your body!
STRENGTH TRAIN: This could mean traditional weight-lifting, a body weight regimen of lunges, squats, pull-ups, and push-ups; resistance band training; medicine ball throws; or moving around logs in your backyard! Resistance training helps prevent age-related muscle atrophy. It also keeps your metabolism revved up, so you don't have to reduce calories to maintain a healthy weight. It keeps the ligaments and tendons more supple and strong, and prevents bone loss. Repeat: strength train!
USE MEDICINE AS A LAST RESORT; Medicine saves and prolongs lives, and I'm a big believer in it. However, don't rush to it without trying changes in your diet or lifestyle first. Exercise and a balanced, sensible diet can help stave off killer like diabetes and high blood pressure. Prevention is the key.
STAY POSITIVE; I always feel that stress causes most medical problems. It certainly lowers your immune system and effects your sleep, eating, and exercise habits. It definitely is bad for the heart, and I feel, creates the atmosphere for certain cancers to develop. Life certainly has it's challenges, but try not to over-think potential disasters, let the world's events get you down, or create unnecessary stress to others in your own life (which usually boomerangs back to you!). They say life is short, and when your over 50, you begin to understand what that phrase means!
First is the acknowledgement that, over 50, even if you've been working out and eating well, you're not going to look the same. Gray hair develops; you lose follicles on your head and gain it other places; and the skin, no matter how taut the muscles underneath, begins to sag slightly.
Women have to deal with menopause, which tends to redistribute body fat around the midsection. Menopause also slows the metabolism, which means you need to eat less or exercise more to maintain the same body weight as in your early adulthood.
Men's metabolism slows as well with the loss of testosterone, and you are much more prone to injury. When I go to road races now, speaking to my peers, it's just a litany of aches, pains, and general complaints. And although the spirit may still be willing, the body may not be up to the hard workouts you used to love/endure.
Those reading this column are probably pretty conscious about exercise and nutrition. For those who have abused their bodies with alcohol, drugs, over-eating or inactivity through the years, middle-age is an even more challenging time. The "partyers" from high-school always seem to look the most haggard at the reunions.
Ms. Allison, a Nutritionist in Eatontown, offered these five tips.
EMPLOY THE 80/20 RULE: I tell clients this myself. Have 80% of your calories consist of "fuel;" nutrient rich, natural sources that help your body run healthy and strong. The other 20% is your "cheat" calories of "pleasure foods." But be mindful, those desserts, fast food favorites, and drinks are calorie dense. It's very easy to fill that 20% up quickly! As far as exercise, aim for five out of seven days. If you get six or seven in a week, that's like extra money in the bank!
IMPROVISE: If you're limited from running, try low impact alternatives like swimming or cycling. If exercise classes are your thing, you might have to switch from a high impact class to something like Yoga or Pilates. Find something that you like, and works for your body!
STRENGTH TRAIN: This could mean traditional weight-lifting, a body weight regimen of lunges, squats, pull-ups, and push-ups; resistance band training; medicine ball throws; or moving around logs in your backyard! Resistance training helps prevent age-related muscle atrophy. It also keeps your metabolism revved up, so you don't have to reduce calories to maintain a healthy weight. It keeps the ligaments and tendons more supple and strong, and prevents bone loss. Repeat: strength train!
USE MEDICINE AS A LAST RESORT; Medicine saves and prolongs lives, and I'm a big believer in it. However, don't rush to it without trying changes in your diet or lifestyle first. Exercise and a balanced, sensible diet can help stave off killer like diabetes and high blood pressure. Prevention is the key.
STAY POSITIVE; I always feel that stress causes most medical problems. It certainly lowers your immune system and effects your sleep, eating, and exercise habits. It definitely is bad for the heart, and I feel, creates the atmosphere for certain cancers to develop. Life certainly has it's challenges, but try not to over-think potential disasters, let the world's events get you down, or create unnecessary stress to others in your own life (which usually boomerangs back to you!). They say life is short, and when your over 50, you begin to understand what that phrase means!
Monday, August 15, 2016
Three Bridges 5-Mile Run
I've mentioned in previous posts that I enjoy running summer races. I like feeling comfortable, not chilled, at the start, and my body just seems to respond better to hot weather racing.
That self-analysis was put to the ultimate test this past Saturday in the Three Bridges Volunteer Fire Co. 5-Mile Run in Readington Twp.
Heat advisories and warnings were out all through New Jersey, as morning temperatures hit the low 90's, accompanied by stifling humidity that put the heat index off the charts.
I probably didn't help myself, either, by sipping a large hot chocolate from Dunkin' Donuts (my pre-race ritual) on the drive down to the race.
I noticed in my warm-up that the race course was also very hilly. As I train on this type of terrain, primarily, that wasn't a major concern for me. I just hate when I'm unfamiliar with the course (as I was here), and I'm not sure where and when I'm going to have to tackle a long, steep upgrade.
Excuses all in place, I lined up with a 100 or so other people for the small-town Hunterdon County race, which benefited the Hug-A-Bear Project for the prevention and treatment of Pancreatic Cancer.
The start and first mile was almost all downhill, and I missed the orange cone that marked the mile split. Water stops are every 1 1/3 miles, and when I reached the first my watch read 9:25. The second mile, which begins over a bucolic little bridge over the south branch of the Raritan River, is almost entirely uphill, and completely in the sun. I approached the two-mile point in 14:50.
My best case scenario (based on the seven-minute pace of my 5-K's this summer) was running the five-miler in 36 minutes and change. I still had a legitimate shot at that, but the field really started spreading out at that point, and I slowed as the heat began to take it's effect. The third mile passed in 22 minutes and change. I would need a good final two miles to break 37 minutes!
I mentally kept it together in the fourth mile, passing a few people in front of me as we went past the pastoral farmland of Western New Jersey. I hit four miles in 29 and something, and figured the course had to be flattening out at this point. No such luck!
Whether it was the heat, my own lack of hydration (remember the hot chocolate?), or just unfamiliarity with the five-mile distance, I really began to lag in the final mile. I tried every mental trick I could think of, to no avail. Those few people I passed in mile three got me back, and I just wanted to limit the damage. Luckily, the final third-of-a-mile or so is flat, and I staggered across in 38:47.
I was curious what my heart rate was, but, wouldn't you know it, I wasn't able to get it on my Mio watch this time - shoot!
Normally after a race I freeze almost immediately and have two or three layers of outerwear on. It had to be the unusual conditions, but this time, I just fell on the lawn in back of the fire station and laid there, shirtless, for about 15 minutes before moving at all.
I felt a bit disoriented, and when I went inside, had an orange juice to get my blood sugar level back up. Waiting for the awards, I probably drank a half-gallon of water, and my head got back together.
I knew I was near the front of the race (the winner, a top local runner, ran a 30:06 in the sweltering conditions), and figured I'd wait around for the results. I was 11th in the field, and won the 50-59 age-group, at least.
The Three Bridges Fire Co. were gracious hosts and there was even draft beer (Coors or my favorite, Yeungling) available to the runners. I knew one would totally send me for a loop on this day, and I also had a college track reunion "down the Shore" later in the evening.
This was probably my hottest race ever, but I chalk it up as a good experience overall, and I hope to keep the Three Bridges Five-Miler on my yearly racing calendar.
That self-analysis was put to the ultimate test this past Saturday in the Three Bridges Volunteer Fire Co. 5-Mile Run in Readington Twp.
Heat advisories and warnings were out all through New Jersey, as morning temperatures hit the low 90's, accompanied by stifling humidity that put the heat index off the charts.
I probably didn't help myself, either, by sipping a large hot chocolate from Dunkin' Donuts (my pre-race ritual) on the drive down to the race.
I noticed in my warm-up that the race course was also very hilly. As I train on this type of terrain, primarily, that wasn't a major concern for me. I just hate when I'm unfamiliar with the course (as I was here), and I'm not sure where and when I'm going to have to tackle a long, steep upgrade.
Excuses all in place, I lined up with a 100 or so other people for the small-town Hunterdon County race, which benefited the Hug-A-Bear Project for the prevention and treatment of Pancreatic Cancer.
The start and first mile was almost all downhill, and I missed the orange cone that marked the mile split. Water stops are every 1 1/3 miles, and when I reached the first my watch read 9:25. The second mile, which begins over a bucolic little bridge over the south branch of the Raritan River, is almost entirely uphill, and completely in the sun. I approached the two-mile point in 14:50.
My best case scenario (based on the seven-minute pace of my 5-K's this summer) was running the five-miler in 36 minutes and change. I still had a legitimate shot at that, but the field really started spreading out at that point, and I slowed as the heat began to take it's effect. The third mile passed in 22 minutes and change. I would need a good final two miles to break 37 minutes!
I mentally kept it together in the fourth mile, passing a few people in front of me as we went past the pastoral farmland of Western New Jersey. I hit four miles in 29 and something, and figured the course had to be flattening out at this point. No such luck!
Whether it was the heat, my own lack of hydration (remember the hot chocolate?), or just unfamiliarity with the five-mile distance, I really began to lag in the final mile. I tried every mental trick I could think of, to no avail. Those few people I passed in mile three got me back, and I just wanted to limit the damage. Luckily, the final third-of-a-mile or so is flat, and I staggered across in 38:47.
I was curious what my heart rate was, but, wouldn't you know it, I wasn't able to get it on my Mio watch this time - shoot!
Normally after a race I freeze almost immediately and have two or three layers of outerwear on. It had to be the unusual conditions, but this time, I just fell on the lawn in back of the fire station and laid there, shirtless, for about 15 minutes before moving at all.
I felt a bit disoriented, and when I went inside, had an orange juice to get my blood sugar level back up. Waiting for the awards, I probably drank a half-gallon of water, and my head got back together.
I knew I was near the front of the race (the winner, a top local runner, ran a 30:06 in the sweltering conditions), and figured I'd wait around for the results. I was 11th in the field, and won the 50-59 age-group, at least.
The Three Bridges Fire Co. were gracious hosts and there was even draft beer (Coors or my favorite, Yeungling) available to the runners. I knew one would totally send me for a loop on this day, and I also had a college track reunion "down the Shore" later in the evening.
This was probably my hottest race ever, but I chalk it up as a good experience overall, and I hope to keep the Three Bridges Five-Miler on my yearly racing calendar.
Thursday, August 11, 2016
Lake Takanassee Races 2016
Each summer brings me back to the Lake Takanassee Races in Long Branch on Monday nights. Four laps around, approximately eight-tenths of a mile each. Flat and fast, mile and two-mile splits, plus the clock at the conclusion of each lap.
Having run it at least once each summer over the past 35 years or so, I seem to know each step.
Fast start, try to get a good first mile split.....Incline near Ocean Avenue on the far side, sharp turn around the bridge.....hold pace till the two-mile mark...give everything you have over that last half-mile.
My best time, about 30 years ago, was a 17:01, running in lockstep with former Shore-area stars Hoyle Mozee and Bob Bazley. Back then, a time like that only got you about 20th place. Now, it would win it, easily, just about every week.
I ran "The Lake" twice this summer, clocking a 21:37 on opening night in late June, and a 21:47 this past Monday. Pacing with someone helps, and in the first week, I had two other well-known veteran "legends" to do so: Bill Scholl and Harry Nolan, still running strong in their 60's.
This Monday, I randomly got alongside the women's leader for two laps, in which we helped each through 5:01 and 10:30 lap splits. My first mile was between 6:35 and 6:45 both weeks, and I lagged a little bit in the second mile (running alone by this point), before leveling off in the final lap.
The crowd is smaller than the 1980's heyday, but it still can be competitive. Each week, there are high school teams that run en masse to prep themselves for the upcoming cross-country season. A few weeks back it was Ocean Twp., and last week, Asbury Park, The high school kids either blast out fast and fade, or hang back in a pack and blow by you in the last lap.
I ran into Tony Giordano, who guided many championship teams at Asbury Park back when I was a sportswriter for the Asbury Park Press. I always admired the way he handled the kids on his team, with class and respect, which was returned to him. He stays in touch with a lot of his athletes through Facebook, and I'm sure their experience on the track team under his tutelage has helped them through adulthood.
As always, there is a good sized crowd for the Kid's 1500-meter race proceeding the 5-K, and it's interesting to see the different methods the fathers use to encourage or cajole the kids through it. Hopefully, most of the young people will grow up to enjoy the sport through their life!
Having run it at least once each summer over the past 35 years or so, I seem to know each step.
Fast start, try to get a good first mile split.....Incline near Ocean Avenue on the far side, sharp turn around the bridge.....hold pace till the two-mile mark...give everything you have over that last half-mile.
My best time, about 30 years ago, was a 17:01, running in lockstep with former Shore-area stars Hoyle Mozee and Bob Bazley. Back then, a time like that only got you about 20th place. Now, it would win it, easily, just about every week.
I ran "The Lake" twice this summer, clocking a 21:37 on opening night in late June, and a 21:47 this past Monday. Pacing with someone helps, and in the first week, I had two other well-known veteran "legends" to do so: Bill Scholl and Harry Nolan, still running strong in their 60's.
This Monday, I randomly got alongside the women's leader for two laps, in which we helped each through 5:01 and 10:30 lap splits. My first mile was between 6:35 and 6:45 both weeks, and I lagged a little bit in the second mile (running alone by this point), before leveling off in the final lap.
The crowd is smaller than the 1980's heyday, but it still can be competitive. Each week, there are high school teams that run en masse to prep themselves for the upcoming cross-country season. A few weeks back it was Ocean Twp., and last week, Asbury Park, The high school kids either blast out fast and fade, or hang back in a pack and blow by you in the last lap.
I ran into Tony Giordano, who guided many championship teams at Asbury Park back when I was a sportswriter for the Asbury Park Press. I always admired the way he handled the kids on his team, with class and respect, which was returned to him. He stays in touch with a lot of his athletes through Facebook, and I'm sure their experience on the track team under his tutelage has helped them through adulthood.
As always, there is a good sized crowd for the Kid's 1500-meter race proceeding the 5-K, and it's interesting to see the different methods the fathers use to encourage or cajole the kids through it. Hopefully, most of the young people will grow up to enjoy the sport through their life!
Monday, August 8, 2016
Team Bloke 5-K
I like racing in the summer. I like being comfortable at the start, not freezing, and heat just works better for me than cold. My schedule at the gym is also a little lighter, and I can get out a bit more to test myself in a 5-K.
With that in mind, I tried a new race on Saturday, the second annual Team Bloke 5-K in Mendham. The race is a benefit for Brain Cancer Awareness, and honors Doug Clark, a local Mendham tri-athlete battling the disease. Doug is native of England, thus the "Team Bloke" moniker.
It was a competitive field, with many area tri-athletes and high school and college runners preparing for the season in attendance. I had no idea what to expect as far as my performance, as the arthritis in my knees seems to worsening all the time, right along with my training times.
Fortified with an early-morning Aleve, the joints felt okay warming up. My warm-ups are a lot longer than they used to be, now consisting of about two miles of light running, followed by a variety of kicks and lunges to get all the muscles and tendons in the legs as supple as possible.
The weather was hot and sticky for most, but perfect for me: low 80's, high humidity.
Mendham is a hilly area, and the race did not disappoint in that respect. The first mile was almost all downhill. I knew what had to follow, so I took advantage, and passed the first mile mark in 6:36. I felt 14:00 would be a realistic goal for the two-mile split, as the payback for the downhills would come. The second mile did seem almost entirely uphill, and I edged past two miles in 13:58.
At that point, I felt we were all even, and the course would flatten for mile three. In my perception, that wasn't the case, as I seemed to be lumbering uphill through most of it. There's a turnaround at the end of a court, with about 3/4 of a mile to go, and I tried to tough it out from that point.
There was a grey-haired gentleman in front of me most of the way who I focused on, figuring he probably was in my age-group. We passed each other a couple of times, and I edged in front about 200 meters from the finish. The end comes quickly, around a turn, which doesn't prepare you for a long sprint to the finish.
My finishing time was 22:10, and my heart rate was a high 171 at the finish. The grey-haired competitor just behind me was a very fit, 60-plus year old!
While I've run faster this summer, my effort was there, and the time was what I could expect on a rolling course like that. There was a good, positive vibe to the race, and I hope to be back next year!
With that in mind, I tried a new race on Saturday, the second annual Team Bloke 5-K in Mendham. The race is a benefit for Brain Cancer Awareness, and honors Doug Clark, a local Mendham tri-athlete battling the disease. Doug is native of England, thus the "Team Bloke" moniker.
It was a competitive field, with many area tri-athletes and high school and college runners preparing for the season in attendance. I had no idea what to expect as far as my performance, as the arthritis in my knees seems to worsening all the time, right along with my training times.
Fortified with an early-morning Aleve, the joints felt okay warming up. My warm-ups are a lot longer than they used to be, now consisting of about two miles of light running, followed by a variety of kicks and lunges to get all the muscles and tendons in the legs as supple as possible.
The weather was hot and sticky for most, but perfect for me: low 80's, high humidity.
Mendham is a hilly area, and the race did not disappoint in that respect. The first mile was almost all downhill. I knew what had to follow, so I took advantage, and passed the first mile mark in 6:36. I felt 14:00 would be a realistic goal for the two-mile split, as the payback for the downhills would come. The second mile did seem almost entirely uphill, and I edged past two miles in 13:58.
At that point, I felt we were all even, and the course would flatten for mile three. In my perception, that wasn't the case, as I seemed to be lumbering uphill through most of it. There's a turnaround at the end of a court, with about 3/4 of a mile to go, and I tried to tough it out from that point.
There was a grey-haired gentleman in front of me most of the way who I focused on, figuring he probably was in my age-group. We passed each other a couple of times, and I edged in front about 200 meters from the finish. The end comes quickly, around a turn, which doesn't prepare you for a long sprint to the finish.
My finishing time was 22:10, and my heart rate was a high 171 at the finish. The grey-haired competitor just behind me was a very fit, 60-plus year old!
While I've run faster this summer, my effort was there, and the time was what I could expect on a rolling course like that. There was a good, positive vibe to the race, and I hope to be back next year!
Friday, August 5, 2016
Sports Drinks - Pros and Cons
I remember when I was in sixth-grade (back in 1971), going to shoot baskets at my friend Andy's house. He was better than me, which wasn't saying much. But what impressed me most: he had a pair of Adidas sneakers, and sipped a Gatorade between games.
That was the first exposure I had to either product, and yet it's etched in my memory, 45 years later. I felt if I just had a pair of Adidas, and a bottle of Gatorade, I could be a much better player! Despite later exposure to both, I never improved much in basketball.
A recent syndicated article in the Washington Post entitled "Sports Drinks for Young Athletes: Fuel or Hype? looked into the content of sports drinks. Out of curiosity, I pulled out bottles of my two favorites, Gatorade and Vitamin Water, to examine the labels myself.
My 16.9 oz. bottle of Gatorade had 120 calories, with 29 grams of sugar (at 4 calories per gram, essentially all the calories are from sugar). There was 230 mg. of sodium (10% of a recommended daily total) and 65 mg. of potassium (2% of daily value).
The mix of carbohydrates (in the form of sugar) and salt is designed to replace electrolytes lost in strenuous exercise. And I have to say, there are times that I exercise intensely enough that Gatorade will replenish me in ways water does not. In a heavy bench press workout, for example, I feel more refreshed sipping Gatorade in-between each set than water. Years back, I worked as an Assistant Director of a day camp (10 hours in the sun), and double-shifted as an evening director at a "Y." I would be totally parched after a day at the camp, and would chug a 48 oz. Gatorade during my way down to the "Y." Nothing else would have done the trick.
My 20 oz. bottle of Vitamin Water also has 120 calories, and no sodium. It has 100% value of five vitamins, including my essential, Vitamin C. It also contains an impressive 880 mg. of potassium, 25% of a recommended daily value. There are 31 grams of sugar, which essentially fills all the calorie content. I like Vitamin Water to sip during a workout as well, but it personally doesn't replenish me quite as much as the Gatorade (maybe that's where the salt comes in!).
The article cautioned against these drinks for kids, citing a quote from the American Academy of Pediatrics that said," routine ingestion of carbohydrate-containing sports drinks by children and adolescents should be avoided or restricted...Water, not sports drinks should be the principal source of hydration for children and adolescents."
Part of the rationale is that kids and teens rarely lose enough electrolytes in their sports endeavors to require extra replenishment (see: my sixth-grade pick-up basketball games!). That point is well-taken. As a Fitness Trainer, I've worked with young people facing weight issues who came in with a bottle of Gatorade or Powerade. I discouraged it, only because that was another 120 calories they would have to work off to match what they were ingesting during a workout. Most of the time they were incapable of working that hard - water would be fine!
The article recommended water combined with a banana, orange, or clementine (perfect for after youth soccer games or road races!) The fruits have a higher amount of potassium, and various other vitamins and minerals. The natural sugars also enter the bloodstream at a steady rate, and will not spike blood sugar and insulin levels. Also, there's nothing added in them!
The article urged parents to read labels when buying sports drinks, and stay away from any with artificial sweeteners.
As a mature adult, I'll enjoy my Gatorade or Vitamin Water when my workout merits it, or when there are no healthy fruit alternatives available. Otherwise, I'll work on that gallon of water I lug around all day.
That was the first exposure I had to either product, and yet it's etched in my memory, 45 years later. I felt if I just had a pair of Adidas, and a bottle of Gatorade, I could be a much better player! Despite later exposure to both, I never improved much in basketball.
A recent syndicated article in the Washington Post entitled "Sports Drinks for Young Athletes: Fuel or Hype? looked into the content of sports drinks. Out of curiosity, I pulled out bottles of my two favorites, Gatorade and Vitamin Water, to examine the labels myself.
My 16.9 oz. bottle of Gatorade had 120 calories, with 29 grams of sugar (at 4 calories per gram, essentially all the calories are from sugar). There was 230 mg. of sodium (10% of a recommended daily total) and 65 mg. of potassium (2% of daily value).
The mix of carbohydrates (in the form of sugar) and salt is designed to replace electrolytes lost in strenuous exercise. And I have to say, there are times that I exercise intensely enough that Gatorade will replenish me in ways water does not. In a heavy bench press workout, for example, I feel more refreshed sipping Gatorade in-between each set than water. Years back, I worked as an Assistant Director of a day camp (10 hours in the sun), and double-shifted as an evening director at a "Y." I would be totally parched after a day at the camp, and would chug a 48 oz. Gatorade during my way down to the "Y." Nothing else would have done the trick.
My 20 oz. bottle of Vitamin Water also has 120 calories, and no sodium. It has 100% value of five vitamins, including my essential, Vitamin C. It also contains an impressive 880 mg. of potassium, 25% of a recommended daily value. There are 31 grams of sugar, which essentially fills all the calorie content. I like Vitamin Water to sip during a workout as well, but it personally doesn't replenish me quite as much as the Gatorade (maybe that's where the salt comes in!).
The article cautioned against these drinks for kids, citing a quote from the American Academy of Pediatrics that said," routine ingestion of carbohydrate-containing sports drinks by children and adolescents should be avoided or restricted...Water, not sports drinks should be the principal source of hydration for children and adolescents."
Part of the rationale is that kids and teens rarely lose enough electrolytes in their sports endeavors to require extra replenishment (see: my sixth-grade pick-up basketball games!). That point is well-taken. As a Fitness Trainer, I've worked with young people facing weight issues who came in with a bottle of Gatorade or Powerade. I discouraged it, only because that was another 120 calories they would have to work off to match what they were ingesting during a workout. Most of the time they were incapable of working that hard - water would be fine!
The article recommended water combined with a banana, orange, or clementine (perfect for after youth soccer games or road races!) The fruits have a higher amount of potassium, and various other vitamins and minerals. The natural sugars also enter the bloodstream at a steady rate, and will not spike blood sugar and insulin levels. Also, there's nothing added in them!
The article urged parents to read labels when buying sports drinks, and stay away from any with artificial sweeteners.
As a mature adult, I'll enjoy my Gatorade or Vitamin Water when my workout merits it, or when there are no healthy fruit alternatives available. Otherwise, I'll work on that gallon of water I lug around all day.
Wednesday, July 27, 2016
Avalon Run From the Sun 5-K
Yes, running is part of my vacation. I love to do it. It gets my day started out right, approximately eight miles along the shoreline between Stone Harbor and North Wildwood, observing the herons and orioles congregating in the marshes, and sharing the road with other early-morning exercisers.
The course is long, sun-baked, and a bit monotonous. You feel like you're in the middle of a marathon at times, which is good, mentally. Coming back onto Seven Mile Island on my way back, I pick up the last two miles as I'm back in civilization, southern Jersey Shore-style.
I also usually do a race that week, the Run From the Sun 5-K in Avalon. It's sponsored by the Avalon Yacht Club and benefits charities focusing on Skin Cancer - certainly a relevant cause in those surroundings.
The race, no surprise, is flat and breezy, with the Atlantic Ocean just yards way. Although there's a low-key family vibe, good runners representing most of the Mid-Atlantic states show up. It's on the third Sunday in July, which means it's also hot.
Last year, I had my worst race of the year here, something in the low 22-minute range. I can't remember exactly why, I think it was just "dead legs" and low inspiration that day.
I set my goal modestly this time, just beating last year's sub par effort. I arrived early and did a thorough warm-up of about two miles and then a series of high kicks, high knees, side kicks and walking lunges to get all the aging muscles loosened.
My last race, at Lake Takanassee in Long Branch on June 27th, was my best time of the year, so far, 21:37 for the 5-K. I had a couple of friends to pace off of, ran fairly evenly, and concentrated on my form. Usually, especially in a short race, I am a jumble of flailing arms and legs, and you can hear my labored breaths from any close proximity. I tried to keep that in check at Takanassee, because I realize it's all wasted energy. While my time was not great that night, the clock was moving in the right direction.
That was my mantra at Run From the Sun. "Head straight, arms low, breathing in control."
I paced next to another middle-aged guy who seemed pretty fit in the first mile, which runs straight from 28th Street to the north end of the island. My split was 6:53 - not great, but sustainable.
The second mile was into the wind, a bit. I edged past my middle-aged pacer, but was then passed by another runner, in his 40's probably, but built a bit more like a weight-lifter than a distance runner. I resolved to stay on his shoulder to at least the two mile mark, which we both passed in 14:03.
I was still feeling within myself at this point, and knew an eight-minute 1.1 would put me right at the 22 minute-mark. I edged past the weight-lifter, and settled in right behind a pack of two fleet women and another middle-aged guy.
As I sped up, they seemed to as well, and I never quite got on their shoulder. I knew where the turn for home was (about 600 yards from the finish), and picked it up further, but still couldn't catch them. There's a three-mile split (I like that bit of information!), and I reached that in 21:20. "Okay, 39 seconds for .1 to break 22!"
I picked it up even a little more, I thought, but crossed the finish line just above the 22-minute mark, at 22:02. With the chip timing, it was an even 22:00. "Dang, if I just turned a corner a split second faster!"
Still, my time was better than last year's by about 15 seconds, and I ended up second in the 55-59 age-group, just behind a gentleman who was in that pack of three ahead of me. I felt I keep my breathing under control, and my heart rate was a high, but not outrageous, 154 just after finishing.
The age-group awards were a personalized race pint glass, perfect for the first day of a week-long vacation at the Shore! There was also plenty of pizza from Tonio's Restaurant in Avalon, which they graciously gave a box "to go" for any requesting runner.
The sponsors from the Avalon Yacht Club gave short, yet poignant comments on the dangers of skin cancer, and it was interesting to hear all the places the age-group winners came from: New Hampshire, Ohio, North Carolina.
All-in-all, a good start to a week's vacation on the Jersey Shore!
Tuesday, July 26, 2016
The endless debate: weights vs. cardio?
Strength training vs. cardio? This issue has been talked about here before, and in countless scientific studies and fitness. Both are great for you, and are not mutually exclusive
Think of professional or Olympic athletes. Most require a great degree of strength and cardiovascular conditioning (as well as balance, coordination, and flexibility).
For pure weight loss, I have found cardio works the best. It's rare to see an overweight person in a marathon, and I've found that the more miles I run, the skinnier I get. Plus, for heart and lung health, cardio is unsurpassed. And really, the heart is the most important muscle!
However, to build up muscle strength; to preserve your bones; to keep your ligaments and tendons supple; and to boost your metabolism, strength training is key.
It's ironic: after a hard cardio workout, I'm drenched with sweat. After a similarly intense strength training session, not as much. Yet, the after-burn (when your burning additional calories at rest) is approximately six hours after a good weight workout, and only about three after cardio.
Strength training does stimulate your metabolism. The more muscle you have (and that's lean muscle mass, not bulk), the more calories you burn at rest. You can eat more and retain your weight; or by reducing calories intake, see the scale move in the right direction.
In the 18 years I've owned Mountain Fitness, my weight has fluctuated about 10-12 lbs., depending how much cardio or strength training I have been doing at that time. But my body fat percentage has always stayed within two percentage points. That's because when I was a bit heavier on the scale, it was times I was concentrating more on lifting, and my body fat did not increase because I was more muscular!
I feel an approximate 50/50 mix of strength and cardio is the best to reach my fitness needs. If it's winter, and I'm preparing for a Spring half-marathon, I'm doing more cardio. After about five months of focusing most of my attention on running, I'm a little burnt out and bored with it, and make strength training more of a priority.When other races come around, I'm back to hitting the roads a
little more regularly.
The point is, go by feel and what you like to do. Any form of fitness is great for you, and you will get benefits. Mixing it up, exercise-wise, is just a "balanced diet." Find the right formula for you!
Think of professional or Olympic athletes. Most require a great degree of strength and cardiovascular conditioning (as well as balance, coordination, and flexibility).
For pure weight loss, I have found cardio works the best. It's rare to see an overweight person in a marathon, and I've found that the more miles I run, the skinnier I get. Plus, for heart and lung health, cardio is unsurpassed. And really, the heart is the most important muscle!
However, to build up muscle strength; to preserve your bones; to keep your ligaments and tendons supple; and to boost your metabolism, strength training is key.
It's ironic: after a hard cardio workout, I'm drenched with sweat. After a similarly intense strength training session, not as much. Yet, the after-burn (when your burning additional calories at rest) is approximately six hours after a good weight workout, and only about three after cardio.
Strength training does stimulate your metabolism. The more muscle you have (and that's lean muscle mass, not bulk), the more calories you burn at rest. You can eat more and retain your weight; or by reducing calories intake, see the scale move in the right direction.
In the 18 years I've owned Mountain Fitness, my weight has fluctuated about 10-12 lbs., depending how much cardio or strength training I have been doing at that time. But my body fat percentage has always stayed within two percentage points. That's because when I was a bit heavier on the scale, it was times I was concentrating more on lifting, and my body fat did not increase because I was more muscular!
I feel an approximate 50/50 mix of strength and cardio is the best to reach my fitness needs. If it's winter, and I'm preparing for a Spring half-marathon, I'm doing more cardio. After about five months of focusing most of my attention on running, I'm a little burnt out and bored with it, and make strength training more of a priority.When other races come around, I'm back to hitting the roads a
little more regularly.
The point is, go by feel and what you like to do. Any form of fitness is great for you, and you will get benefits. Mixing it up, exercise-wise, is just a "balanced diet." Find the right formula for you!
Monday, June 27, 2016
Scotch Plains "Run To Summer" 5-K
Sometimes, low expectations can be self-fulfilling. Other times, they can ease off internal pressure, which can lead to better results.
That was the case at the first "Run To Summer" 5-K in Scotch Plains June 23rd. I was undecided about entering all day, as threatening skies and a low energy level, along with a late starting time (7:30 p.m.), all gave me reason to forego it.
My reasons to run? Well, I had taken the previous day off, in anticipation of competing. There were a couple of members of our club running as well, and I wanted to show support. One, Sam Lamparello, owns MLB Mortgage, which was the main sponsor of the event.
The rain finally fell at around 4 p.m., but was done by 5, which eliminated that excuse. I dragged myself there, and did manage to get into the energy of the event, which attracted nearly 500 runners.
It was impossible to gauge my pace in the first mile. There were a ton of little kids darting in and out, and lots of older folk ahead of me, too! I wasn't even sure there were mile splits, but was pleasantly surprised to see a 6:53 reading at the first one.
The key was to keep it together on the second mile. The course was all flat, just a lot of twists and turns around the small streets of the downtown area. I settled in back-and-forth with a couple of others, and hit two miles in 14:03. Okay, I thought, "Don't fall apart and you might break 22 minutes."
Sure enough, one hill did appear in the third mile, but I glanced at my watch every couple of minutes and mentally just shortened up the distance. "16 minutes? Okay, about six minutes of pain left!"
I tried to keep some semblance of form, and got rejuvenated when I saw area that I recognized as "somewhere near the finish."
There was a sign at the 3-mile mark (helpful!), and I glanced at my watch - 21:04. "Okay, 56 seconds this last .1 to break 22!"
I hobbled as hard as I could and was satisfied to see 21:54 on the clock, my first race under 22 this calendar year, and 33rd in a field of 488. At least now, with a variety of injuries plaguing me through the winter, I bested my worst times of last summer. Full "speed" ahead!
That was the case at the first "Run To Summer" 5-K in Scotch Plains June 23rd. I was undecided about entering all day, as threatening skies and a low energy level, along with a late starting time (7:30 p.m.), all gave me reason to forego it.
My reasons to run? Well, I had taken the previous day off, in anticipation of competing. There were a couple of members of our club running as well, and I wanted to show support. One, Sam Lamparello, owns MLB Mortgage, which was the main sponsor of the event.
The rain finally fell at around 4 p.m., but was done by 5, which eliminated that excuse. I dragged myself there, and did manage to get into the energy of the event, which attracted nearly 500 runners.
It was impossible to gauge my pace in the first mile. There were a ton of little kids darting in and out, and lots of older folk ahead of me, too! I wasn't even sure there were mile splits, but was pleasantly surprised to see a 6:53 reading at the first one.
The key was to keep it together on the second mile. The course was all flat, just a lot of twists and turns around the small streets of the downtown area. I settled in back-and-forth with a couple of others, and hit two miles in 14:03. Okay, I thought, "Don't fall apart and you might break 22 minutes."
Sure enough, one hill did appear in the third mile, but I glanced at my watch every couple of minutes and mentally just shortened up the distance. "16 minutes? Okay, about six minutes of pain left!"
I tried to keep some semblance of form, and got rejuvenated when I saw area that I recognized as "somewhere near the finish."
There was a sign at the 3-mile mark (helpful!), and I glanced at my watch - 21:04. "Okay, 56 seconds this last .1 to break 22!"
I hobbled as hard as I could and was satisfied to see 21:54 on the clock, my first race under 22 this calendar year, and 33rd in a field of 488. At least now, with a variety of injuries plaguing me through the winter, I bested my worst times of last summer. Full "speed" ahead!
Wednesday, June 8, 2016
Bob Beckert Memorial 5-k 2016
The Bob Beckert Memorial 5-K Run is a staple on my racing calendar. Our club, Mountain Fitness, serves as a sponsor, and "Team Mountain Fitness" is always well-represented.
A good chunk of the course is part of one of my favorite running routes, and the size of the race is big enough to have someone to pace off of, but not too massive where you're feeling crowded or lost. It's a local run, with most of the same faces from year-to-year.
The race benefits a scholarship fund at Watchung Hills High School in Mr. Beckert's name, and there are always quite a few current and former Watchung Hills runners there. The course is mostly flat, but finishes on the killer "Bob Beckert Hill" up the high school's parking lot
As chronicled in earlier posts, I've been battling a couple of persistent injuries, and really didn't know if I would be able to run it with any sense of competitiveness this year. However, a relatively encouraging 22:04 showing at the Legal Runaround 5-K on May 26th gave me some hope, despite the creaky conditions of both my knees and right hamstring.
An early-morning Aleve helped allay the stiffness, and I was content with my first (mostly downhill) mile clocking of 6:45. The field of 105 spread out by that point, and I was back-and-forth with a few young and middle-aged runners over the next mile. I hit what-I-believe-to-be the two-mile point in 14:04, a few seconds slower than my split at Somerville.
A hanging sky had turned to a monsoon by this point, and me and the rest of the runners were soaked through. No excuse at all, it was a warm rain, and I just tried to maintain my focus over the rolling hills on Mountain Avenue in Warren, before it turns up the high school parking lot.
I hit the bottom of the Beckert Hill in 20:51, and I remember that it took exactly a minute (longer than I thought!) to climb up it two years ago in this race. This year, between my hamstring and advancing age, it seemed like I was on a slow conveyor belt! I gasped to the finish line in 22:15, meaning it took nearly a minute-and-a-half to do this finishing "sprint." I was definitely "gassed," though, my heart rate read 143 a good 20 seconds after I was done.
I finished 16th overall, and third in my 50-59 age-group. I wasn't disappointed in the time, I felt I was running as hard as I could from the first step. My only way to improve now is to ease back into some speed work, as much as my hamstring will allow. It's that tricky balance of training hard enough to improve, without getting injured. I'll try another race in about two weeks, and report back!
A good chunk of the course is part of one of my favorite running routes, and the size of the race is big enough to have someone to pace off of, but not too massive where you're feeling crowded or lost. It's a local run, with most of the same faces from year-to-year.
The race benefits a scholarship fund at Watchung Hills High School in Mr. Beckert's name, and there are always quite a few current and former Watchung Hills runners there. The course is mostly flat, but finishes on the killer "Bob Beckert Hill" up the high school's parking lot
As chronicled in earlier posts, I've been battling a couple of persistent injuries, and really didn't know if I would be able to run it with any sense of competitiveness this year. However, a relatively encouraging 22:04 showing at the Legal Runaround 5-K on May 26th gave me some hope, despite the creaky conditions of both my knees and right hamstring.
An early-morning Aleve helped allay the stiffness, and I was content with my first (mostly downhill) mile clocking of 6:45. The field of 105 spread out by that point, and I was back-and-forth with a few young and middle-aged runners over the next mile. I hit what-I-believe-to-be the two-mile point in 14:04, a few seconds slower than my split at Somerville.
A hanging sky had turned to a monsoon by this point, and me and the rest of the runners were soaked through. No excuse at all, it was a warm rain, and I just tried to maintain my focus over the rolling hills on Mountain Avenue in Warren, before it turns up the high school parking lot.
I hit the bottom of the Beckert Hill in 20:51, and I remember that it took exactly a minute (longer than I thought!) to climb up it two years ago in this race. This year, between my hamstring and advancing age, it seemed like I was on a slow conveyor belt! I gasped to the finish line in 22:15, meaning it took nearly a minute-and-a-half to do this finishing "sprint." I was definitely "gassed," though, my heart rate read 143 a good 20 seconds after I was done.
I finished 16th overall, and third in my 50-59 age-group. I wasn't disappointed in the time, I felt I was running as hard as I could from the first step. My only way to improve now is to ease back into some speed work, as much as my hamstring will allow. It's that tricky balance of training hard enough to improve, without getting injured. I'll try another race in about two weeks, and report back!
Thursday, June 2, 2016
Legal Runaround 5-K 2016
Having suffered a strained right hamstring this winter to add to my previous knee problems, this winter was probably my most frustrating "off-season" in quite some time.
Suffering the hamstring injury doing mile repeats in January, I had to defer my entry in the annual Long Branch Half-Marathon this year. I also missed about two months of running, sustaining my cardiovascular fitness with the rower, StairMaster, or elliptical machine.
I began slow running in the beginning of April, and only about three weeks ago was able to complete my normal, hilly six-mile course.
Obviously, my expectations were down for this years edition of the Legal Runaround 5-K, held annually the Thursday night before Memorial Day weekend. It was my first race of the Spring, and did it as an experiment to see if it was really feasible to run hard at all right now.
Temperatures were in the high 80's, which I like, and I did a good warm-up of high-steppers, kicks and lunges to really work all the leg muscles. My hamstring did twinge at the start, but got no worse as we went along.
Since it was my first race since October, and I hadn't even done speed work in five months, I had no idea of my pace was good or bad in the first mile. As in the other races, little kids are speeding by you at the start, and I've always had a hard time gauging the beginning of races.
I was pleasantly surprised when the clock read 6:40 at the first mile split. I was in oxygen debt, almost from the first step, and just tried to maintain my place (I have to pass someone for whoever passes me!) in the race of about 225 people for the second mile. I felt I'd be happy breaking 14:00 for the two-mile, and barely did so, at 13:51.
The crowd spread out by the third mile, and I stayed back and forth with a couple of people, really trying not to totally fall apart. I got between two other runners over the last half, and that helped maintain a semblance of pace. They out-sprinted me up the little incline at the finish, but I was not disappointed in my 22:04 time, good for 28th overall.
There's a buffet from Verve restaurant after the race, and a raffle that gives gift certificates to many of the better dining establishments in Somerville. While my various aches and pains are still an issue, I felt this was a decent start to my summer racing season, and a fun, well-organized event!
Suffering the hamstring injury doing mile repeats in January, I had to defer my entry in the annual Long Branch Half-Marathon this year. I also missed about two months of running, sustaining my cardiovascular fitness with the rower, StairMaster, or elliptical machine.
I began slow running in the beginning of April, and only about three weeks ago was able to complete my normal, hilly six-mile course.
Obviously, my expectations were down for this years edition of the Legal Runaround 5-K, held annually the Thursday night before Memorial Day weekend. It was my first race of the Spring, and did it as an experiment to see if it was really feasible to run hard at all right now.
Temperatures were in the high 80's, which I like, and I did a good warm-up of high-steppers, kicks and lunges to really work all the leg muscles. My hamstring did twinge at the start, but got no worse as we went along.
Since it was my first race since October, and I hadn't even done speed work in five months, I had no idea of my pace was good or bad in the first mile. As in the other races, little kids are speeding by you at the start, and I've always had a hard time gauging the beginning of races.
I was pleasantly surprised when the clock read 6:40 at the first mile split. I was in oxygen debt, almost from the first step, and just tried to maintain my place (I have to pass someone for whoever passes me!) in the race of about 225 people for the second mile. I felt I'd be happy breaking 14:00 for the two-mile, and barely did so, at 13:51.
The crowd spread out by the third mile, and I stayed back and forth with a couple of people, really trying not to totally fall apart. I got between two other runners over the last half, and that helped maintain a semblance of pace. They out-sprinted me up the little incline at the finish, but I was not disappointed in my 22:04 time, good for 28th overall.
There's a buffet from Verve restaurant after the race, and a raffle that gives gift certificates to many of the better dining establishments in Somerville. While my various aches and pains are still an issue, I felt this was a decent start to my summer racing season, and a fun, well-organized event!
Thursday, May 26, 2016
Vacation Fitness
Memorial Day weekend signals the start of travel season for most Americans. Vacations are a great time to maintain or improve your fitness, if you have things planned correctly.
The first thing is to check into the fitness accommodations where you are staying. Most U.S. hotels have some type of fitness rooms now, and, if not, an association with a local club where guests can work out on a per diem basis. Also, a run is a great way to tour a city on foot. Bring along your phone to map a route, and for emergencies if you get lost. I usually like out-and-back courses in cities that I'm unfamiliar. If your near a park or boardwalk, even better!
If you are staying in more rustic surroundings, there should be plenty of opportunities to hike, run, or canoe. Resistance bands or a TRX suspension strap should do the trick as far as limited equipment needed on a camping trip. My son and I did a few weekend NASCAR road trips in a recreation vehicle when he was growing up. I brought along the TRX, hooked it up a hitch on the RV, and we did a bunch of push-ups, pull-ups, squats, and lunges with it. A little antidote to the hot dogs and fried dough we ingested!
If your a real exercise junkie (and, reading this column, you might be), look into a fitness vacation. You can pick a famous road race you may want to try, like the July 4th Peachtree Run in Atlanta, or the Falmouth 7.1 miler on Cape Cod in August. Try to get the race done in the early part of the vacation, so you can be more mentally at ease afterward. Nothing's worse on traveling companions than an obsessive runner worrying about his/her next race!
Bike tours are also great. The Ride Across Iowa is supposed to be great, not only for the cycling but the experience in staying with friendly Iowans as they share their homes with riders on the trip. There are also many through Europe, with varying intensity levels. Make sure you are on one that fits your abilities before signing up!
There are also adult camps for running, biking, swimming, or all three, as well other specializations such as martial arts. Some may involve education and certification as well, so a fitness professional can combine work, pleasure, and bettering themselves for their clients.
Vacations are a good time to try different fitness experiences, like paddle boarding or kayaking. Spots long the Jersey Shore also have a lot of classes on the beach in yoga, kettlebells, or "boot camp." When we're in Stone Harbor, we often check out the "Trial By The Isle," where Philadelphia Flyer rookies do a variety of strength and endurance tests along the beach.
When vacationing with your family try not to make the whole day about your workout. When we're at the Shore, I get up by 6 a.m., am out running by 7, and home just as my wife is drinking her coffee a little after 8. The kids are still sleeping. I'll do my strength training on my son's schedule, so we're spending time together, and will even do a "power walk" with my wife and daughter, too. Don't worry, I'm replacing the calories with lobster dinners, fudge, or soft ice cream with "jimmies."
My most painful run ever involved a vacation. During college, my high school friends and I would spend five days in Wildwood each summer, which entailed hanging out at the Shamrock Cafe nearly every night. Back in the late '70's, the Shamrock (still an institution on Pacific Avenue!) featured five "drafts" for a dollar.
I had a college friend and teammate who lived in Wildwood Crest. We arranged to meet for an 11 a.m run. The temperature at the start was over 90 degrees. Competitive with each other, we did a 12-mile run at about 6:30 mile pace after a night I had been out till at least 3 a.m.. I'm normally very adverse to the cold, especially cold water. At the completion of this run, I just dove right into the hotel pool with my running clothes on. A workout not to be repeated.
The first thing is to check into the fitness accommodations where you are staying. Most U.S. hotels have some type of fitness rooms now, and, if not, an association with a local club where guests can work out on a per diem basis. Also, a run is a great way to tour a city on foot. Bring along your phone to map a route, and for emergencies if you get lost. I usually like out-and-back courses in cities that I'm unfamiliar. If your near a park or boardwalk, even better!
If you are staying in more rustic surroundings, there should be plenty of opportunities to hike, run, or canoe. Resistance bands or a TRX suspension strap should do the trick as far as limited equipment needed on a camping trip. My son and I did a few weekend NASCAR road trips in a recreation vehicle when he was growing up. I brought along the TRX, hooked it up a hitch on the RV, and we did a bunch of push-ups, pull-ups, squats, and lunges with it. A little antidote to the hot dogs and fried dough we ingested!
If your a real exercise junkie (and, reading this column, you might be), look into a fitness vacation. You can pick a famous road race you may want to try, like the July 4th Peachtree Run in Atlanta, or the Falmouth 7.1 miler on Cape Cod in August. Try to get the race done in the early part of the vacation, so you can be more mentally at ease afterward. Nothing's worse on traveling companions than an obsessive runner worrying about his/her next race!
Bike tours are also great. The Ride Across Iowa is supposed to be great, not only for the cycling but the experience in staying with friendly Iowans as they share their homes with riders on the trip. There are also many through Europe, with varying intensity levels. Make sure you are on one that fits your abilities before signing up!
There are also adult camps for running, biking, swimming, or all three, as well other specializations such as martial arts. Some may involve education and certification as well, so a fitness professional can combine work, pleasure, and bettering themselves for their clients.
Vacations are a good time to try different fitness experiences, like paddle boarding or kayaking. Spots long the Jersey Shore also have a lot of classes on the beach in yoga, kettlebells, or "boot camp." When we're in Stone Harbor, we often check out the "Trial By The Isle," where Philadelphia Flyer rookies do a variety of strength and endurance tests along the beach.
When vacationing with your family try not to make the whole day about your workout. When we're at the Shore, I get up by 6 a.m., am out running by 7, and home just as my wife is drinking her coffee a little after 8. The kids are still sleeping. I'll do my strength training on my son's schedule, so we're spending time together, and will even do a "power walk" with my wife and daughter, too. Don't worry, I'm replacing the calories with lobster dinners, fudge, or soft ice cream with "jimmies."
My most painful run ever involved a vacation. During college, my high school friends and I would spend five days in Wildwood each summer, which entailed hanging out at the Shamrock Cafe nearly every night. Back in the late '70's, the Shamrock (still an institution on Pacific Avenue!) featured five "drafts" for a dollar.
I had a college friend and teammate who lived in Wildwood Crest. We arranged to meet for an 11 a.m run. The temperature at the start was over 90 degrees. Competitive with each other, we did a 12-mile run at about 6:30 mile pace after a night I had been out till at least 3 a.m.. I'm normally very adverse to the cold, especially cold water. At the completion of this run, I just dove right into the hotel pool with my running clothes on. A workout not to be repeated.
Tuesday, May 3, 2016
Spring Running Tips
Late Spring and early Summer are busy racing seasons, and we at Mountain Fitness are happy, once again, to serve as sponsors of the Bob Beckert Memorial 5-K Run, Sun., June 5th, 10 a.m. at Watchung Hills High School. Applications are available at the club, or through run4RJB.com.
Running is one of the best form of exercises. It's my personal favorite, both for the feeling it gives me (physically and mentally), and the competitive aspect. You can constantly challenge yourself with races of varying distances and terrains.
As I've gotten older (58 in September!), I've been injured more often, due to the effects of 40-plus years of moderate (25 miles) to heavy (60-plus) mileage; the workouts I do on my own and with clients at the club; and my tendency to jump back in, while I should be resting or re-habbing an injury. Frankly, I'm better at giving running advice than listening to it!
All that being said, here's some good wisdom, courtesy of Dr. Frank Cardone, in a recent Family Medicine column in the Star-Ledger. Dr. Cardone notes that 40-60% of runners have at least one significant injury per year. I can raise my hand there, and add that many injuries I've suffered are compensatory for another ailment that hasn't quite healed. For example, a strained right Achilles that changed my gait, resulting in a meniscus tear on the same leg. Cross-train, ice, run, race, and now a strained right hamstring that I'm struggling through! You can imagine how it feels after a six hour drive to visit our son at college in New Hampshire!
As per Dr. Cardone, here's some general tips to remember when hitting the roads:
*Don't increase your mileage more than 10% per week, and also be careful about ratcheting up the intensity too fast.
*Although they are a necessary and essential component to any training strategy that involves racing, don't overdo the hill work or intervals.
*Higher mileage corresponds with greater frequency of injuries. This has proven true in my case.
*Don't run seven days per week. Every other day is optimal for injury prevention, and cross-training activities like swimming, rowing, or the elliptical trainer can take the place of running on the alternate days. That will keep the cardiovascular conditioning up, and emphasize some different muscles and movements.
*Softer running surfaces are better, but also be careful of uneven terrain on trails or grass.
*Use proper running shoes and replace them every 400 miles or six months.
*Listen to your body, and don't run through pain. To that, I always joke, "Then I would never run!"
Good luck on the roads this summer, and hope to see you at the Beckert Run on June 5th!
Tuesday, April 19, 2016
Slowly Back to Running...Slowly
For the second straight year, I've had to postpone my plans to run the Long Branch Half Marathon this Spring. Last year, I held off, and ultimately, didn't enter because of effects of a torn right meniscus in the summer of 2015.
This year, my training and racing was going well, and I entered the race as an "early bird" in November. My knee was still bothersome, but I was able to build up to 35 miles a week (mostly on the treadmill) by mid-February. I felt the weekly long run was a missing ingredient in my training over the past few years, so every Friday I would do 10 on the "mill" at about 7:45-8:00 pace. It was a physical and (mostly) mental challenge that I felt was properly preparing me for the May 1st half.
I also was including weekly mile repeats on the treadmill, five of them, with a three minute walk break in-between. I'd usually start that at 8.0 pace (7:30 miles, at grade 2), and finish anywhere between 8.5 (7:04) and 8.8 (6:49).
One Monday, the knee was bothering me, so I did the mile repeats at grade 0. Knowing this is easier, I pushed the pace above 9.0 (6:40 miles) for awhile, and felt my hamstring tightening up. I finished up the workout and stretched, hoping it was a tweak that would go away. It was worse the next day, but I tested it anyway; outside this time, on a hilly, 6-mile course I do frequently. Unsurprisingly, it felt like I was running on the worst potholed street in America with each step. The "hammy" was so tight at first that I could barely rotate my right leg. As it loosened a little, both knees took over the pain. I hobbled back at nine-minute pace, and even that was a struggle.
Next step, a total shut down of running, and a couple of visits to my sports therapist, Dr. Jeff Larkin. Three weeks of cross-training entailed some great workouts (a numbing 41:54 10-K on the Concept 2 rower) and some some boring, mediocre ones on the elliptical as well. I got in some intense weight-training workouts, too, as my body did feel fresher and stronger without the rigors of the daily runs.
I realized the half was a "no-go" again this year, and that began a long and frustrating process of ultimately getting a deferment for next year's race.
In late March, I gingerly tried three-miles on the treadmill again, slowly "building up" to 6.4 (9:24 per mile). I can't believe how long that takes to complete! I stretched for a good 20-minutes after, and proclaimed myself happy that I was able to run at all!
I've progressed to a half-mile warm-up (at 5.0-6.0 pace), and four miles in just under 35 minutes. I start it off real slow (have to!), today at 6.2 (9:41 pace), grade 2. Each quarter-mile, I bring it up .1, trying to maintain level 2 for a as long as I can, and then dropping it to grade 1. Today, I topped out at 7.7 (7:48 pace) and while the hamstring bothered me the entire time, I was able to complete it without going to my last resort, grade 0.
That's four straight days of running now, and my legs say tomorrow should be cross-training. I've lived on the foam roller, and I promise I will continue it when (if?) I am healed!
The Bob Beckert Memorial 5-K in Warren on June 5th is something I always like to run, and hopefully this glacier-like upward progress will continue.
Sometimes, I wonder why I still bother with it, when there seems more reasons not to run, then to do it. But I'm also amazed at what a sense of accomplishment I'm getting from finishing these short, slow and painful efforts. Maybe that is the reason I'm still out there, trying!
This year, my training and racing was going well, and I entered the race as an "early bird" in November. My knee was still bothersome, but I was able to build up to 35 miles a week (mostly on the treadmill) by mid-February. I felt the weekly long run was a missing ingredient in my training over the past few years, so every Friday I would do 10 on the "mill" at about 7:45-8:00 pace. It was a physical and (mostly) mental challenge that I felt was properly preparing me for the May 1st half.
I also was including weekly mile repeats on the treadmill, five of them, with a three minute walk break in-between. I'd usually start that at 8.0 pace (7:30 miles, at grade 2), and finish anywhere between 8.5 (7:04) and 8.8 (6:49).
One Monday, the knee was bothering me, so I did the mile repeats at grade 0. Knowing this is easier, I pushed the pace above 9.0 (6:40 miles) for awhile, and felt my hamstring tightening up. I finished up the workout and stretched, hoping it was a tweak that would go away. It was worse the next day, but I tested it anyway; outside this time, on a hilly, 6-mile course I do frequently. Unsurprisingly, it felt like I was running on the worst potholed street in America with each step. The "hammy" was so tight at first that I could barely rotate my right leg. As it loosened a little, both knees took over the pain. I hobbled back at nine-minute pace, and even that was a struggle.
Next step, a total shut down of running, and a couple of visits to my sports therapist, Dr. Jeff Larkin. Three weeks of cross-training entailed some great workouts (a numbing 41:54 10-K on the Concept 2 rower) and some some boring, mediocre ones on the elliptical as well. I got in some intense weight-training workouts, too, as my body did feel fresher and stronger without the rigors of the daily runs.
I realized the half was a "no-go" again this year, and that began a long and frustrating process of ultimately getting a deferment for next year's race.
In late March, I gingerly tried three-miles on the treadmill again, slowly "building up" to 6.4 (9:24 per mile). I can't believe how long that takes to complete! I stretched for a good 20-minutes after, and proclaimed myself happy that I was able to run at all!
I've progressed to a half-mile warm-up (at 5.0-6.0 pace), and four miles in just under 35 minutes. I start it off real slow (have to!), today at 6.2 (9:41 pace), grade 2. Each quarter-mile, I bring it up .1, trying to maintain level 2 for a as long as I can, and then dropping it to grade 1. Today, I topped out at 7.7 (7:48 pace) and while the hamstring bothered me the entire time, I was able to complete it without going to my last resort, grade 0.
That's four straight days of running now, and my legs say tomorrow should be cross-training. I've lived on the foam roller, and I promise I will continue it when (if?) I am healed!
The Bob Beckert Memorial 5-K in Warren on June 5th is something I always like to run, and hopefully this glacier-like upward progress will continue.
Sometimes, I wonder why I still bother with it, when there seems more reasons not to run, then to do it. But I'm also amazed at what a sense of accomplishment I'm getting from finishing these short, slow and painful efforts. Maybe that is the reason I'm still out there, trying!
Thursday, March 31, 2016
Nutritional Common Sense
At least once a week, I have someone approach me who's reading a book about, or on, the latest diet trend. Paleo, gluten-free, etc., the approach is almost always messianic in tone, and frankly, there's no sense in trying to rebut the argument. "Hey, if it works for you, go for it," is my feeling.
All of those diets will work short-term. If you eliminate an entire food group, no matter what it is, you will lose weight. Hamburger without the bun? Yeah, your reducing calories, for sure...Bun without the hamburger? Yes, same effect! There are two main problems. First, eliminating an entire food group will likely leave you lacking in energy to get a good workout, and will probably leave you
short of some valuable vitamins and nutrients that stave off illness and disease.
Secondly, very few people have the discipline to sustain that dietary lifestyle, long-term. You have a wedding coming up in six weeks you want to lose 15 pounds for, you can do it. A year from now, very unlikely. Birthdays, Holiday dinners, after-work cocktails, summer picnics....reality usually wins out.
Exercise and a sensible diet are the time proven way to go, for health and weight control. Eat a wide variety of foods in small portions, and make sure their nutrient dense. Aim for losing a pound a week, if weight is an issue. Four pounds in a month? Doesn't sound like much. But how about 50 pounds in a year?
Caroline Susie, a registered an licensed dietitian located in Dallas illuminated on some dietary fads in an article I saved in my files from last year.
Concerning gluten, she points out (in a syndicated Dallas Morning News article) that gluten is an a naturally occurring protein in wheat, barley, and rye. It gives dough it's elasticity. Ms. Susie feels that unless one is gluten intolerant or has celiac disease, there's no reason to give it up. She also points out that gluten-free products are usually higher in fat and total calories than foods containing gluten, and that those who eat whole grains lose weight or gain less weight over time than those who don't.
Concerning the Paleo Diet, based on the hunting and gathering habits of our ancient ancestors, Ms. Susie humorously remarks that our average lifespan is way longer than our Paleolithic relatives, and we're living healthier, too!
Like me, she has a problem with eliminating entire food groups like dairy, grains, and potatoes, but she does like the aspect of emphasizing lean proteins, vegetables, fish, eggs, and berries, as well as the exercise component.
Ms. Susie recommends that those interested in this type of diet go with a "modified Paleo," eliminating processed food and sticking to fresh, whole products.
I think that's a good idea for anyone, no matter what you call the diet!
All of those diets will work short-term. If you eliminate an entire food group, no matter what it is, you will lose weight. Hamburger without the bun? Yeah, your reducing calories, for sure...Bun without the hamburger? Yes, same effect! There are two main problems. First, eliminating an entire food group will likely leave you lacking in energy to get a good workout, and will probably leave you
short of some valuable vitamins and nutrients that stave off illness and disease.
Secondly, very few people have the discipline to sustain that dietary lifestyle, long-term. You have a wedding coming up in six weeks you want to lose 15 pounds for, you can do it. A year from now, very unlikely. Birthdays, Holiday dinners, after-work cocktails, summer picnics....reality usually wins out.
Exercise and a sensible diet are the time proven way to go, for health and weight control. Eat a wide variety of foods in small portions, and make sure their nutrient dense. Aim for losing a pound a week, if weight is an issue. Four pounds in a month? Doesn't sound like much. But how about 50 pounds in a year?
Caroline Susie, a registered an licensed dietitian located in Dallas illuminated on some dietary fads in an article I saved in my files from last year.
Concerning gluten, she points out (in a syndicated Dallas Morning News article) that gluten is an a naturally occurring protein in wheat, barley, and rye. It gives dough it's elasticity. Ms. Susie feels that unless one is gluten intolerant or has celiac disease, there's no reason to give it up. She also points out that gluten-free products are usually higher in fat and total calories than foods containing gluten, and that those who eat whole grains lose weight or gain less weight over time than those who don't.
Concerning the Paleo Diet, based on the hunting and gathering habits of our ancient ancestors, Ms. Susie humorously remarks that our average lifespan is way longer than our Paleolithic relatives, and we're living healthier, too!
Like me, she has a problem with eliminating entire food groups like dairy, grains, and potatoes, but she does like the aspect of emphasizing lean proteins, vegetables, fish, eggs, and berries, as well as the exercise component.
Ms. Susie recommends that those interested in this type of diet go with a "modified Paleo," eliminating processed food and sticking to fresh, whole products.
I think that's a good idea for anyone, no matter what you call the diet!
Thursday, February 25, 2016
Fat Loss Tips from "Philly Mania"
Every year, I attend "Philadelphia Mania," a fitness convention sponsored by SCW, the organization in which I am certified through for Private Training.
It's two days of a variety of lunges, planks, and push-ups, and squats from every possible angle. I keep up with current trends in the industry, keep my certification current, and get some great workouts, on top of it!
This year's keynote speaker was Len Kravitz, Ph. D (the Canadian college professor, not the singer!). I also attended one of his workshops, entitled "The 12 Truths of Fat Loss."
As this is a relevant topic with most people, I will share some salient points from the presentation.
Truth #1: The warm-up makes a difference in Calorie Burning, A warm-up increases blood flow to the muscles, which increases muscle contraction, leads to earlier sweating, and regulates the body's temperature. A warm-up can be easy cardio or a variety of arm swings, twists, and kicks. Just get the juices flowing!
Truth #2: Moving More During the Day is a Must! Adults and children spend 70% of their day in sedentary activities. Simply sit less, and move more!
Truth # 3: Early morning exercisers should eat a Light Breakfast. A relevant study showed that those who eat a light breakfast consisting of approximately 55% carbs, 20% protein, and 25% fat burned more total and fat calories in a 36-minute run than those who did it on an empty stomach. Find out foods work for you, to avoid stomach distress.
Truth # 4: Eat low glycemic food, pre- and post-workout: High glycemic carbohydrates (examples: bagels, crackers, or raisins) raise blood glucose and insulin, which inhibits fat burning. Alternative low gylcemic foods include apples and apple products, cherries, dates, figs, and skim milk. Medium glycemic? bananas, rice, corn, and pasta. Check nutritional journals for a more complete list, and keep that fat-burning engine going!
Truth # 5: Do More fast continuous exercise: Biking, elliptical, treadmill, rowing, whatever you prefer! Work at a maximal steady state pace, which means you can say "hello," "how are you," and "can't wait until I'm done with this machine!" Any more conversation that that, and you are "sub-max!'
Truth # 6: Try Split Training: This is 2-4 sessions of intense exercise (15-20 minutes each), separated by 5 minutes of very easy movement. This all can be done on one machine, of course, but for variety, and to emphasize different muscle groups, try mixing up cardio machines when doing this workout! Whatever is your priority, keep that as the last one, to pump it out as hard as you can!
Truth #7: Strength training does burn fat!: Great news for those who love the weights. Do multi-joint exercises using the major muscle groups. Do three sets of ten of six varied exercises, to work as many muscle groups as possible. Keep the workload where numbers eight-ten are a struggle to achieve, and rest 90 seconds between sets (about the time it takes to move from machine to machine in a gym).
Truth #8: High-Intensity Circuits Work!: There are many different recipes for this, but simply: Combine short bursts on a cardio machine (up to three minutes, at the most) with three sets of a strength exercise, then jump back on the cardio for another short, intense burst. Repeat three or four times, and only rest 30 seconds after each set on the strength training.
Truth #9: High Volume Interval Training (for serious exercisers only!): Popularized by Pavoo Nurmi, a Finnish Gold Medal Olympic runners, nearly 100 years ago. He did six, 400-meter runs, at at nearly all-out speed. What did he follow that with? A "recovery run," of 6-12 miles. How does the average exerciser modify this? Try six one-minute all-out bursts on the bike, with a minute recovery. Then do 45-60 minutes on the bike, at about 60% of your hear rate max.
Truth #10: Intervals, at varying intensity (VIIT) are also great: This is an other inspired by an Olympic gold-medal runner. Base these on your all-out mile time. Do sets of 200-meter runs (half a lap) at 98-115% of your mile time. I'm probably around a six-minute mile at this point of my life, so my intervals would be anywhere from 44 to 51 seconds, and I would recover for about a minute. Try for 12 total, with a slow quarter-mile walk after the first six. This is another one for experienced runners only!
Truth # 11: Exercise is the best prevention for weight regain: A direct quote from the American College of Sports Medicine (2009): "Consistent physical activity is the BEST predictor of sustained weight management after weight loss."
Truth #12: For optimal fat loss, combine Interval Training with Steady State: I would add that this is best for cardiovascular performance in general. Intervals and steady runs have different, positive effects on the body's chemistry. Doing all intervals can cause too much stress on the joints and lead to injuries. Slow, steady runs obviously build up your endurance, but don't increase your speed or explosive power. Also, never get your brain used to just one type of training. Variety is best for adherence, fat loss, and performance!
Thursday, February 18, 2016
Exercise and Parkinson's Disease
A well-publicized television piece showed sufferer's of Parkinson's Disease (a progressive disorder of the nervous system) involved in a vigorous boxing class: punching the heavy bag, swatting at the hand mitts, and skipping rope. Research says this is a great workout to fight the effects of this disease, as it combines aerobic activity, balance, coordination, and mental activity.
Due to age or progression of the Parkinson's, not all sufferers would be able to engage in this intense a workout. It can be modified, for sure, and having other people around you when you exercise enhances the endorphin release that comes with a good workout.
Mayo Clinic neurologist J. Eric Ahlskog was quoted in a recent syndicated article in the Newark Star-Ledger. Dr. Ahlskog, author of "The New Parkinson's Disease Treatment Book," feels that aerobic (steady state exercise) activity is the best way to protect the brain connections and counter brain shrinkage from Parkinson's, old age, or both.
He feels stretching and balance exercises are great, too (and I concur!), as they help with the rigidity, slowed movements, and impaired posture and proprioception that comes along with Parkinson's, Multiple Sclerosis, and other nerve-related illnesses.
He feels medication is an important element as well, particularly carbidopa/levodopa. These will help preserve quality of life and enable a patient to exercise.
As with anyone else starting an exercise regimen, Dr. Ahlskog recommends anyone starting an exercise program consult with their physician first, and work their way up slowly. Optimally, a Parkinson's patient should aim for an average of 45 minutes of activity, four days a week..
Do something you like, whether it's walking, swimming, biking, or an indoor exercise machine. Adherence is easier when you enjoy what you do! And don't baby yourself! Look to slowly increase your intensity as your body adapts.
Unfortunately, age-related Parkinson's has become part of my family's reality. I am thankful there are medical treatments for it, and practical methods like aerobic exercise to help maintain a healthy life. For those looking for more information on the disease, the Michael J. Fox Foundation is a great resource as well!
Due to age or progression of the Parkinson's, not all sufferers would be able to engage in this intense a workout. It can be modified, for sure, and having other people around you when you exercise enhances the endorphin release that comes with a good workout.
Mayo Clinic neurologist J. Eric Ahlskog was quoted in a recent syndicated article in the Newark Star-Ledger. Dr. Ahlskog, author of "The New Parkinson's Disease Treatment Book," feels that aerobic (steady state exercise) activity is the best way to protect the brain connections and counter brain shrinkage from Parkinson's, old age, or both.
He feels stretching and balance exercises are great, too (and I concur!), as they help with the rigidity, slowed movements, and impaired posture and proprioception that comes along with Parkinson's, Multiple Sclerosis, and other nerve-related illnesses.
He feels medication is an important element as well, particularly carbidopa/levodopa. These will help preserve quality of life and enable a patient to exercise.
As with anyone else starting an exercise regimen, Dr. Ahlskog recommends anyone starting an exercise program consult with their physician first, and work their way up slowly. Optimally, a Parkinson's patient should aim for an average of 45 minutes of activity, four days a week..
Do something you like, whether it's walking, swimming, biking, or an indoor exercise machine. Adherence is easier when you enjoy what you do! And don't baby yourself! Look to slowly increase your intensity as your body adapts.
Unfortunately, age-related Parkinson's has become part of my family's reality. I am thankful there are medical treatments for it, and practical methods like aerobic exercise to help maintain a healthy life. For those looking for more information on the disease, the Michael J. Fox Foundation is a great resource as well!
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