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!
Tuesday, August 30, 2016
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.
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