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!
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