I admit, I have an exercise addiction. One of the first thoughts of each day is "How am I going to workout?" "When am I going to workout?" and "What am I going to do for my workout?"
What I do varies on what I am training for, and how my body feels. I used to run seven days a week, and add in other things (usually lifting or swimming) about three other days. Now I do something every day, but not necessarily running. My body has aged and needs more variety to stay fresh. Injuries have played a part in incorporating other cardiovascular activities like biking and rowing Boredom with the same thing has also played a part. Mentally, you want to mix things up, or you get burnt out.
Since I own a gym, I have no problem getting in some form of exercise every day. Other people have more challenges in making that happen. The Wall Street Journal published an article a few months back entitled "Five Secrets of Steady Exercisers," by Rachel Bachman.
The article pulled from a study by the British Journal of Health Psychology that examined the habits of 181 people who exercised an average of five hours a week ( a healthy standard by most
measures). Here are the key points.
EXERCISE THE SAME TIME MOST DAYS: I think this is key. Steady exercisers plan ahead. For a morning workout, they'll set their clothes out, pack their work clothes in a bag, and make the coffee the night before. Exercising before work takes out a lot of potential workout killers like late meetings, evening traffic jams, or family commitments after work. However, pick out the most conducive time for you, and stick to it. One note for runners. If your preparing for a half or full marathon, try to do most of your runs in the morning, so your body is used to it on race day. Muscles are stiff in the morning, and particularly so if your not used to exercising at that time!
RE-DEFINE YOUR IDEA OF EXERCISE; Yes, mowing the lawn would not be considered a "training day" in preparing for a marathon. Or goofing around on a jungle gym with my son would not be called a "strength workout." Both have their obvious benefits, though, as do other non-traditional things like hiking or a yoga class. Once, I mowed a steep berm behind our house in November, after an entire season of neglected growth (it's a long story). I had to go over it a few times to cut it completely, and the mower conked out dozens of times. My heart rate was probably in the 150's. I knew all the other training I do enabled me to do that task, and after all the cursing was done, I thought to myself: "That was a hell of a workout!"
HAVE VISUAL CUES: It could be a race application hanging from a refrigerator, a pair of head phones laying out, waiting to be worn, or else a mental picture of a wedding or re-union coming up. . It's helpful to have things that keep you motivated, short and long-term!
BE FLEXIBLE ABOUT YOUR WORKOUTS: The "all or nothing" school of thought does not lead to exercise adherence. If you don't have time for a six-mile run outdoors (plus taking the time to change into the proper gear), squeeze in three on your basement treadmill! Maybe make the pace a little harder, too, and the benefits will be very similar!
EXERCISE FOR PLEASURE: Hate the treadmill? Many people do! The elliptical machine offers many of the same benefits, works all the major muscle groups, and is pretty close in calorie-burn, based on an equal effort. Is it quite as intense? Not really, but if you like it better, you will do it more often, and ultimately be in better shape for it. Plus, there's something to be said for a "B-Plus" workout, like the elliptical. There's not as much pounding on the body and you can do it every day. The point is: find what you like, and do it!
Tuesday, June 27, 2017
Monday, June 19, 2017
Lessons from Horse Racing
I spent Father's Day with various family members at Monmouth Park. I like attending horse racing a couple of times a year. It's an interactive experience: the research into each race, the walk to place your bet; and viewing the race itself, either from your seat, a television monitor; or, as I prefer, along the rail.
You can watch the horses parade around before the race, and many skilled bettors (I am not!) glean valuable clues from that. They observe if a horse is sweating profusely, or, conversely, too dry. They also gauge if a horse is agitated, or perhaps too calm.
I see a lot of similarities between all of the factors that go into a horse's performance, and a human's.
The most important is genetics. This is obviously controlled in thoroughbreds, and for the most part, luck, in humans. Genetics is probably the most important factor in how fast or how much endurance a human or an animal has. Some people just naturally have more red, or "fast twitch" fibers in their muscles, which makes them fast for short distances. Others are born with more white, "slow twitch" fibers, which tends to make the person more suited for endurance events.
When a horse wins the Kentucky Derby, the big money for the owner is in the breeding. The horse's superior genetics will hopefully sire (along with a gifted mare) a new generation of champion racers.
Okay, in humans we're blessed or limited by the DNA of our parents and grand-parents. But we, like horses, still can make the best of the cards we're dealt.
When analyzing a race at Monmouth Park, I factor in many things that I think about in my own racing, or in observing and training others.
Past performance: Is the horse coming off a good effort, or even a couple in a row? This may indicate the horse's confidence is up, or the trainer has found the right training, rest, or diet plan that has clicked for his animal.
Track familiarity: Has the horse run at Monmouth before? Each track has it's own unique layout, temperature, and consistency of surface. I feel it is an important factor to have a history on the track, as I find running a particular race year after year helps me in knowing where the inclines, turns, water stops, and mile splits are. Plus, I have a "past performance" to base my effort against.
Conditions: Some horses are "mudders," and also may prefer certain temperatures to run in. Similarly, while I like warm, humid conditions to race, most runners prefer a cooler climate. While no runner looks forward to hills, some are better overcoming them. All horses and jockeys would like a dry, fast, track, but some adjust to the rain or wind better.
Distance: Does the horse have a good history at the distance being run? There are major differences in performance for even 200 yards in a horse race. Is the horse a "speed horse" who likes to jump out in front? That may be worth a bet in a short 5 or 6-furlong race. If the horse seems to prefer a controlled pace, or is a "closer,' they might be a better bet in a mile or 1 1/8th mile race. Some runners are great at the 5-K, but falter at the 13.1-mile or marathon distance. And vice-versa.
Current year, previous year, and lifetime records: Obviously, the more current the history, the more relevant. Like humans, injury or illness could have slowed the horse's performance through the years. Conversely, a change in jockey, or trainers (like a change in coaches or training plan in road-racers) could have had a positive effect on recent performance.
Grass or dirt: There is a major difference in performance in these two surfaces for horses, and some never race on grass. And while most road-races are held on pavement, most runners got their start by running cross-country, through parks and woods. Some people thrive on the particular challenges (roots, rocks, and sometimes rivers) that cross-country racing provides.
Layoff time: Part of the reason it's so hard for a horse to win the Triple Crown is that it's running three races, on three different tracks, with travel, in five weeks. And it's going against fresher horses in the second two legs. In a racing program, racing within 30 days is considered a short layoff. A long layoff is considered over six months. With road racers, I've read the body needs a day for every mile raced to fully recover. It's hard to mentally and physically peak for too many races in a season, and it's also risking injury. Pick your spots, and race hard when you do!
Workouts: In a race program, an often forgotten line is recent workouts. It will tell you significant
"speedwork" the horse did recently, and also have some comments like "breezing" or "galloping" to describe how the horse handled that test. With road-racers, recent workouts, and how we handled them, are just as significant a precursor of future efforts as a race. One interesting footnote: unlike humans, horses save a total, all-out effort for a race only!
Speed vs. place: If you've narrowed your choices to two horses, do you bet on a horse that has been slightly faster but doesn't have a winning history, or a horse that has won, at slower finishing times, against weaker competition? Are some horse natural winners, and others perpetual runners-up? And what about that theory, and all it's complex psychology, with humans? Because horses are of more limited intelligence (in most cases) does the psychology play as big a part?
You can see why horse racing can be fascinating in it's analogy to distance running competition. Now, with all my information, if I can just find a way to figure it all out!
You can watch the horses parade around before the race, and many skilled bettors (I am not!) glean valuable clues from that. They observe if a horse is sweating profusely, or, conversely, too dry. They also gauge if a horse is agitated, or perhaps too calm.
I see a lot of similarities between all of the factors that go into a horse's performance, and a human's.
The most important is genetics. This is obviously controlled in thoroughbreds, and for the most part, luck, in humans. Genetics is probably the most important factor in how fast or how much endurance a human or an animal has. Some people just naturally have more red, or "fast twitch" fibers in their muscles, which makes them fast for short distances. Others are born with more white, "slow twitch" fibers, which tends to make the person more suited for endurance events.
When a horse wins the Kentucky Derby, the big money for the owner is in the breeding. The horse's superior genetics will hopefully sire (along with a gifted mare) a new generation of champion racers.
Okay, in humans we're blessed or limited by the DNA of our parents and grand-parents. But we, like horses, still can make the best of the cards we're dealt.
When analyzing a race at Monmouth Park, I factor in many things that I think about in my own racing, or in observing and training others.
Past performance: Is the horse coming off a good effort, or even a couple in a row? This may indicate the horse's confidence is up, or the trainer has found the right training, rest, or diet plan that has clicked for his animal.
Track familiarity: Has the horse run at Monmouth before? Each track has it's own unique layout, temperature, and consistency of surface. I feel it is an important factor to have a history on the track, as I find running a particular race year after year helps me in knowing where the inclines, turns, water stops, and mile splits are. Plus, I have a "past performance" to base my effort against.
Conditions: Some horses are "mudders," and also may prefer certain temperatures to run in. Similarly, while I like warm, humid conditions to race, most runners prefer a cooler climate. While no runner looks forward to hills, some are better overcoming them. All horses and jockeys would like a dry, fast, track, but some adjust to the rain or wind better.
Distance: Does the horse have a good history at the distance being run? There are major differences in performance for even 200 yards in a horse race. Is the horse a "speed horse" who likes to jump out in front? That may be worth a bet in a short 5 or 6-furlong race. If the horse seems to prefer a controlled pace, or is a "closer,' they might be a better bet in a mile or 1 1/8th mile race. Some runners are great at the 5-K, but falter at the 13.1-mile or marathon distance. And vice-versa.
Current year, previous year, and lifetime records: Obviously, the more current the history, the more relevant. Like humans, injury or illness could have slowed the horse's performance through the years. Conversely, a change in jockey, or trainers (like a change in coaches or training plan in road-racers) could have had a positive effect on recent performance.
Grass or dirt: There is a major difference in performance in these two surfaces for horses, and some never race on grass. And while most road-races are held on pavement, most runners got their start by running cross-country, through parks and woods. Some people thrive on the particular challenges (roots, rocks, and sometimes rivers) that cross-country racing provides.
Layoff time: Part of the reason it's so hard for a horse to win the Triple Crown is that it's running three races, on three different tracks, with travel, in five weeks. And it's going against fresher horses in the second two legs. In a racing program, racing within 30 days is considered a short layoff. A long layoff is considered over six months. With road racers, I've read the body needs a day for every mile raced to fully recover. It's hard to mentally and physically peak for too many races in a season, and it's also risking injury. Pick your spots, and race hard when you do!
Workouts: In a race program, an often forgotten line is recent workouts. It will tell you significant
"speedwork" the horse did recently, and also have some comments like "breezing" or "galloping" to describe how the horse handled that test. With road-racers, recent workouts, and how we handled them, are just as significant a precursor of future efforts as a race. One interesting footnote: unlike humans, horses save a total, all-out effort for a race only!
Speed vs. place: If you've narrowed your choices to two horses, do you bet on a horse that has been slightly faster but doesn't have a winning history, or a horse that has won, at slower finishing times, against weaker competition? Are some horse natural winners, and others perpetual runners-up? And what about that theory, and all it's complex psychology, with humans? Because horses are of more limited intelligence (in most cases) does the psychology play as big a part?
You can see why horse racing can be fascinating in it's analogy to distance running competition. Now, with all my information, if I can just find a way to figure it all out!
Tuesday, June 13, 2017
Firematics Competition 2017
I was a spectator at a demonstration of skill, strength, dexterity, grit - and comradeship - last Saturday, the Tri-County Firematics competition.
The Tri-County Firematics involves a number of suburban volunteer fire-fighting companies in Somerset, Morris, and Union Counties. The site of the event rotates every year. This Spring, it was hosted by Chatham and held on the Chatham Middle School grounds.
My son, Max, is a volunteer with the Liberty Corner Fire Company, which won the competition for the fourth straight year. Basking Ridge, the other fire-fighting unit in Bernards Township, placed a close second out of nine teams, and our neighboring town, Bernardsville, was a very respectable third.
Max participated in the non-scoring "mystery event" at the end of the day, which consisted of a team of five dragging heavy fire hoses 75-feet, and returning back with all the equipment, along with a 150 lb. dummy, that must not touch the ground!
The scoring events were a single hose set-up competition, an interesting ladder event; and a complicated double-hose set-up. All had a good deal of relation to the speed and teamwork needed in an actual fire call.
Working under pressure not unlike real life, hoses had to be connected properly or water burst all over, and valuable time was lost. A good deal of elbow grease was required by the fire-fighter opening and closing the hydrant quickly in the hose events. I had a lot of respect watching these things, and understand how much training and practice goes into a smooth running fire operation of any kind.
The ladder event looked almost like the storming of a medieval castle. A team of five had to put on their fire-fighting gear at the sound of a whistle, and then one man ran out to get the end of a 16-foot ladder. They traipsed the ladder vertically (this was the tricky part!) about 30 yards, and then one fireman rapidly scaled it, grabbed an object on top of the platform set up for the event, and slid immediately back down. The whole team then ran back across the starting line with the ladder. The "climber" had to be Spiderman-like in his movements to save time, and the carriers had to have excellent core strength to carry the ladder without it tipping backward (which did happen a couple of times!). It was about a minute of total anaerobic effort by everyone involved!
The competition was spirited on a warm June Saturday, but there was no bad sportsmanship among the brotherhood of volunteers who spend their free time helping their community, all hours of the day. Firemen's tradition, there was a good spread of food afterward at the Chatham Middle School site. The guys earned it!
The Tri-County Firematics involves a number of suburban volunteer fire-fighting companies in Somerset, Morris, and Union Counties. The site of the event rotates every year. This Spring, it was hosted by Chatham and held on the Chatham Middle School grounds.
My son, Max, is a volunteer with the Liberty Corner Fire Company, which won the competition for the fourth straight year. Basking Ridge, the other fire-fighting unit in Bernards Township, placed a close second out of nine teams, and our neighboring town, Bernardsville, was a very respectable third.
Max participated in the non-scoring "mystery event" at the end of the day, which consisted of a team of five dragging heavy fire hoses 75-feet, and returning back with all the equipment, along with a 150 lb. dummy, that must not touch the ground!
The scoring events were a single hose set-up competition, an interesting ladder event; and a complicated double-hose set-up. All had a good deal of relation to the speed and teamwork needed in an actual fire call.
Working under pressure not unlike real life, hoses had to be connected properly or water burst all over, and valuable time was lost. A good deal of elbow grease was required by the fire-fighter opening and closing the hydrant quickly in the hose events. I had a lot of respect watching these things, and understand how much training and practice goes into a smooth running fire operation of any kind.
The ladder event looked almost like the storming of a medieval castle. A team of five had to put on their fire-fighting gear at the sound of a whistle, and then one man ran out to get the end of a 16-foot ladder. They traipsed the ladder vertically (this was the tricky part!) about 30 yards, and then one fireman rapidly scaled it, grabbed an object on top of the platform set up for the event, and slid immediately back down. The whole team then ran back across the starting line with the ladder. The "climber" had to be Spiderman-like in his movements to save time, and the carriers had to have excellent core strength to carry the ladder without it tipping backward (which did happen a couple of times!). It was about a minute of total anaerobic effort by everyone involved!
The competition was spirited on a warm June Saturday, but there was no bad sportsmanship among the brotherhood of volunteers who spend their free time helping their community, all hours of the day. Firemen's tradition, there was a good spread of food afterward at the Chatham Middle School site. The guys earned it!
Monday, June 12, 2017
Torch Run 2017
One of my favorite summer traditions is the "Torch Run," or officially, the Law Enforcement Torch Run to benefit the New Jersey Special Olympics.
Held in early June, the Torch Run is a non-competitive relay held through various locations throughout New Jersey, ending at the College of New Jersey in Ewing for the start of the annual Special Olympics.
This was the 34th year of the Torch Run, and I've been participating for close to 20. I got involved through a couple of friends who are Bernardsville Police Officers. They needed an extra runner one year when they were a little short-handed, and I've been happy to be a part of it ever since.
My son, Max, did it as a a middle-schooler, and has participated a few times since, as have other members of Mountain Fitness through the years.
We pick up the relay on the north end of the borough, taking the hand-off from the Bernards Township contingent. There's a quick group picture at the Shop Rite, and we're on our way down Route 202 to Far Hills.
We're surrounded by a contingent of police vehicles and motorcycles from various departments, and traffic is stopped on 202 South. Probably because it's for the Special Olympics (and there's so much law enforcement around), the motorists are always encouraging as they pass by - no "Jersey salutes!"
We've had all types of weather for the Torch Run, and this year was picture perfect - mid 80's, and low humidity. It's always picturesque looking out at the farmland on the side of the highway...it's easy to be in a positive state.
I ran alone through most of Bernardsville, and kept going with a couple of Far Hills officers when we reached the borough border, by Far Hills Country day school . One of the guys ran with his service dog, and carried a large American flag, too - impressive!
The Far Hills leg is about a mile-and-a half, and Bernardsville is a hilly 3 1/2-mile trek. My legs were fine, but I was going to stop when we reached the Bedminster line.
I was running off bad a bad night's sleep, and I had two large coffees on the way up to the run. I didn't drink much water, either, and felt a bit dehydrated. I actually did pull off to stop when we reached the transfer point at the Bedminster First Aid building. But they had water bottles available, so I grabbed one, and continued on with two representatives from the Bedminster P.D.
The Bedminster leg is about 3.5 miles, mostly downhill, along Route 202/206, past the Route 287 entrance, through Pluckemin, and ending at Bridgewater, the next town in line. We were running at a comfortable pace, I sipped from the water bottle a little, and, again, it was easy to be mentally lost "in a zone."
We handed off to a large contingent from Bridgewater, who would then pass the mall all the way to the Hillsborough border. My day was about 8.5 miles, mostly downhill, at paces ranging from slightly above seven-minute miles to well over nine.
It was a good sweat, but the day isn't about that, really. You feel you're a very small part in a big operation, supporting a great cause. That's what the Torch Run is all about.
Held in early June, the Torch Run is a non-competitive relay held through various locations throughout New Jersey, ending at the College of New Jersey in Ewing for the start of the annual Special Olympics.
This was the 34th year of the Torch Run, and I've been participating for close to 20. I got involved through a couple of friends who are Bernardsville Police Officers. They needed an extra runner one year when they were a little short-handed, and I've been happy to be a part of it ever since.
My son, Max, did it as a a middle-schooler, and has participated a few times since, as have other members of Mountain Fitness through the years.
We pick up the relay on the north end of the borough, taking the hand-off from the Bernards Township contingent. There's a quick group picture at the Shop Rite, and we're on our way down Route 202 to Far Hills.
We're surrounded by a contingent of police vehicles and motorcycles from various departments, and traffic is stopped on 202 South. Probably because it's for the Special Olympics (and there's so much law enforcement around), the motorists are always encouraging as they pass by - no "Jersey salutes!"
We've had all types of weather for the Torch Run, and this year was picture perfect - mid 80's, and low humidity. It's always picturesque looking out at the farmland on the side of the highway...it's easy to be in a positive state.
I ran alone through most of Bernardsville, and kept going with a couple of Far Hills officers when we reached the borough border, by Far Hills Country day school . One of the guys ran with his service dog, and carried a large American flag, too - impressive!
The Far Hills leg is about a mile-and-a half, and Bernardsville is a hilly 3 1/2-mile trek. My legs were fine, but I was going to stop when we reached the Bedminster line.
I was running off bad a bad night's sleep, and I had two large coffees on the way up to the run. I didn't drink much water, either, and felt a bit dehydrated. I actually did pull off to stop when we reached the transfer point at the Bedminster First Aid building. But they had water bottles available, so I grabbed one, and continued on with two representatives from the Bedminster P.D.
The Bedminster leg is about 3.5 miles, mostly downhill, along Route 202/206, past the Route 287 entrance, through Pluckemin, and ending at Bridgewater, the next town in line. We were running at a comfortable pace, I sipped from the water bottle a little, and, again, it was easy to be mentally lost "in a zone."
We handed off to a large contingent from Bridgewater, who would then pass the mall all the way to the Hillsborough border. My day was about 8.5 miles, mostly downhill, at paces ranging from slightly above seven-minute miles to well over nine.
It was a good sweat, but the day isn't about that, really. You feel you're a very small part in a big operation, supporting a great cause. That's what the Torch Run is all about.
Tuesday, June 6, 2017
Bob Beckert Run 2017
One of the staples on the Mountain Fitness calendar is the annual Bob Beckert Memorial 5-K Run, held at Watchung Hills H.S. on the first Sunday of June.
The race honors the memory of Bob Beckert of Watchung, who was tragically killed as a passenger in a car while on a business trip 15 years ago. His family still organizes the event, and all the proceeds benefit a Memorial Scholarship fund in his name at WHRHS.
Mountain Fitness is proud to be a sponsor, and we always get a good representation of runners as well.
This year, one of our entrants, Lindsay Friedman, was participating in her first 5-K. A lifeguard and former high school swimmer, Lindsay had only about a month's preparation for the event, and merely days before, had run three miles at a stretch for the first time. Still, she had an excellent first-time effort, finishing the challenging course in 33:06 and earning a third-place medal in the 15-19 female division. She's already looking forward to the next event with the club: the downtown Scotch Plains 5-K on June 29th.
Barry Sommerville, a martial arts Black Belt and occasional runner, showed his grit and mettle with a second-place finish in the 60-69 division in 26:19. Due to his martial arts teaching schedule, youth wrestling coach commitments, and other workout priorities, Barry had only two training runs this winter, and still averaged under 8:30 per mile pace!
Cheryl Gatti, a longtime participant (and medal winner) in this event, captured third in the 60-69 women's division in 30:26, and I was able take third in the 50-59 division in 22:23.
While it wan't too long ago I was breaking 20 minutes in this race, I believe my time may have been a couple of seconds faster than last year, when we trudged through a thunderstorm that hit in the middle of the 5-K. Yes, we will take any little positive sign at this point!
Race performance aside, the Beckert Run is about comraderie. There's usually about 200 runners, and for the most part, it's the same faces every year. It introduces some new people, like Lindsay, into the world of road races, and keeps old-timers like myself and Barry plugging along, with something to run for. Most importantly, it's the epitome of a small-town race for a great cause. We are happy to be a part of it!
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The race honors the memory of Bob Beckert of Watchung, who was tragically killed as a passenger in a car while on a business trip 15 years ago. His family still organizes the event, and all the proceeds benefit a Memorial Scholarship fund in his name at WHRHS.
Mountain Fitness is proud to be a sponsor, and we always get a good representation of runners as well.
This year, one of our entrants, Lindsay Friedman, was participating in her first 5-K. A lifeguard and former high school swimmer, Lindsay had only about a month's preparation for the event, and merely days before, had run three miles at a stretch for the first time. Still, she had an excellent first-time effort, finishing the challenging course in 33:06 and earning a third-place medal in the 15-19 female division. She's already looking forward to the next event with the club: the downtown Scotch Plains 5-K on June 29th.
Barry Sommerville, a martial arts Black Belt and occasional runner, showed his grit and mettle with a second-place finish in the 60-69 division in 26:19. Due to his martial arts teaching schedule, youth wrestling coach commitments, and other workout priorities, Barry had only two training runs this winter, and still averaged under 8:30 per mile pace!
Cheryl Gatti, a longtime participant (and medal winner) in this event, captured third in the 60-69 women's division in 30:26, and I was able take third in the 50-59 division in 22:23.
While it wan't too long ago I was breaking 20 minutes in this race, I believe my time may have been a couple of seconds faster than last year, when we trudged through a thunderstorm that hit in the middle of the 5-K. Yes, we will take any little positive sign at this point!
Race performance aside, the Beckert Run is about comraderie. There's usually about 200 runners, and for the most part, it's the same faces every year. It introduces some new people, like Lindsay, into the world of road races, and keeps old-timers like myself and Barry plugging along, with something to run for. Most importantly, it's the epitome of a small-town race for a great cause. We are happy to be a part of it!
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