Tunnel To Towers Run 2013

This was the third consecutive year running the Tunnel to Towers Run for my son, Max, my brother-in-law, Andy, and I. Once again, the day (Sun., September 29th) came up perfectly, and the experience matched it. Imagine over 25,000 people: firefighters from across the country; representatives from all branches of the military; police; Wounded Warriors, and ordinary citizens united in a single cause: remembering the heroes who died on 9/11 and ensuing wars, and most specifiically,the Stephen G. Siller Foundation. After the Boston Marathon bombings, additional security measures were in place this year: no bags or backpacks of any kind allowed, and all pre-race clothing and valuable can only be stored in clear plastic bags, which you can retrieve at the finish. Firemen and soldiers used to take pride in running in full gear: unfortunately, that's a thing of the past. The toughest part for us is the logistics of the early-morning trek from Somerset County, N.J., into Manhattan, and ultimately, to the starting line on the Brooklyn side of the Brooklyn-Battery tunnel. We managed that by grabbing the 6:20 PATH from Newark, and following the crowd to the awaiting ferries at Pier 11 for the boat ride past the Statue of Liberty and into the "Borough of Kings." We actually made it up to nearly the front of the starting pack, and Max, planning to use it as a tough Sunday workout, wiggled to the actual first row. I planned to run comfortably (not hard), but got caught up in a good pace, because for the first time, I was not crowded around hundreds of others in the tunnel. Wearing a light jacket with my keys, wallet, phone, and change, I vascillated between pushing the effort and just enjoying the experience. I guess I'm like an old dog, and couldn't help myself - I had to try and run hard. My breathing was actually somewhat labored in the narrow confines of the tunnel, and I was trying to remember how long that part of the run actually was (1.7 miles, to be exact). Third time running it, I still felt a tingle of emotion as you exit the tunnel and see the FDNY officers in full dress uniforms lining the route, each holding a picture of a fallen brother from 9/11, and the Stars and Stripes. Marching bands and cheerleading squads from area high schools line the remainder of the route, and the finish line, at Ground Zero, is packed with spectators. I had no clue what my finishing time would be, but was not disappointed when it read 22:17. I knew I was running hard when a volunteer near the finish asked if I was okay! My heart rate watch verifyed it: 163. Max actually ran a 19:40, and was featured for about 10 seconds racing with another young runner on WCBS-TV. The aftermath is a sea of runners and supporters: West Point and Coast Guard Academy cadets, London firefighters, you name it. There's a load of free food and drink (from donuts and coffee to ribs and beer), and a lot of FDNY and NYPD hats and t-shirts on sale, all to benefit charity. We left shortly after the race, but my parents and thousands of others hung around to listen to the bands and speeches from various 9/11 survivors, politicians, and military leaders. It's a day of pride to be a "New Yorker," and an American!

Watchung Muncipal Alliance Run 2013

As a warm-weather racer, The Watchung Municipal Alliance Run is usually my last scheduled race in the Fall. This year, the race was held on a rather warm but damp Sunday in early October. Our club is a sponsor of the event, and we had close to a dozen runners ( a sizable contingent in the field of about 50.) Besides the chronic tendonitis in my right achoilles, I'm just recovering from a pulled muscle in my lower stomach, which curtailed the intensity of my training over the past couple months. While I never stopped running (are you serious?!), I went to alternate days for a couple of weeks, and generally was careful about pushing it out too hard. Over the last few weeks, miraculously, it's coming around, a "3" on the pain scale, versus a worst of "7 1/2," or so. I popped a couple of Aleve that morning for good measure, but no excuses! My warm-up mile was comfortable, and I was ready to give a decent effort. The starting horn was a little abrupt, and caught me napping a bit. I mentally recovered about 30 seconds in, and felt I ran at maximum effort (given the above circumstances)from that point on. As usual, I caught the early rabbits by about a half-mile in, and was able to keep my "no one passes you!" credo. Unfortaunately, the runner in front of me showed no signs of slowing, so all the motivation had to come from within - no one was around me, front, side, or back! The first mile (mostly uphill) was a surprisingly slow 6:48. I knew the downhill on Sunlit Drive was advantageous for me, and I flailed away as hard as I could. The second mile was slightly faster, as I hit the mark in 13:20, but I was still hoping these splits were somehow incorrect. By this point, with the fog and distance, the runner in front of me was almost out of view. I still pushed as hard as I could around Watchung Lake (probably slowing up the hill on Stirling Road), and even turned it up one more notch in the final 1/4 mile around the north end of the Lake. It was with disappointment I saw the final time of 21:06, good for sixth overall and second in my 50-59 age-group. Checking my records, my time was "only" 15 seconds slower than last year, but a good minute behind my best efforts earlier this summer. What is most disconcerting is that I felt I ran close to all-out the whole way, with no strategy other than to keep pushing as hard as I can. Was it the groin, the achilles, too much distance, too little speed, too many years on the calendar, or all of the above? Maybe one more race this Fall will answer those questions.

Debunking Fitness Myths

A recent article synidicated by the Washington Post explored 10 common fitness myths, and challenged some time-held fitness beliefs. Here is a highlight, interspersed with some of my own comments. 1. A HIGHER NUMBER ON THE SCALE MEANS YOUR GETTING FATTER: This fails to take into account body composition. You can actually get leaner, with the scale staying the same or going up, by building muscle mass. Often, your waist size shrinks, your shoulders increase circumference, and your legs develop previously-unseen tone by strength-training. The scale, bottom-line, is not, in and of itself, an indicator of fitness. If you strictly want to lose weight, smoking three packs of cigarettes a day may help! Would that make you healthier? 2. LIFTING WEIGHTS MAKES WOMEN BULKY: Actually, the opposite is usually the case. In all my 25-plus years working in health clubs, I've only met a handful of women who were able to build up significant muscle mass to the point where they would be thought of as "overly muscular" or "bulky." Most women (and middle-aged men) simply don't have the testosterone levels to achieve this. Your "butt won't get fat" by doing squats or lunges, in fact, it will most likely get much smaller! 3. WHEN YOU STOP TRAINING, MUSCLES TURN TO FAT: They are like "apples and cotton candy," two different types of tissue. Apples, like muscles, are dense. Cotton candy, like fat, has little density, but a wide circumference. But apples can not turn into cotton candy, and muscle can not turn into fat. 4. RUNNING ON A TREADMILL IS BETTER FOR JOINTS THAN RUNNING OUTSIDE. Many fitness experts feel this is not the case, unless you are on a commercial-grade, extra shock-absorbing treadmill. As someone who logs many miles on both, I do feel the treadmill is easier on my body than the roads, if for no other reason than I can control the grade, and get off if discomfort occurs. That's obviously not possible four miles from home! 5. MODERATE AEROBIC WORK PUTS YOU IN THE IDEAL FAT-BURNING ZONE: While you burn a slightly higher percentage of calories from fat when your heart-rate is at 60-80% of your max (220-your age), you burn more total calories the higher your heart-rate is. In any given run, however, you will spend some time in the 60-80% range, some higher, and cool down at the lower rate, again. You can't burst out the door full blast woithout tearing or ripping something, and even if you did, you could not sustain that for very long. 6. AS LONG AS YOU EXERCISE, YOU CAN EAT ANYTHING YOU WANT: First, genetics is 50% of the way you look, no matter what. If your parents are heavy, chances are you are going to have to battle your whole life. Secondly, you have to create a calorie deficit to lose weight. If I were to do a hard 10-mile run, I would be burning up approximately 1100 calories. If I were to relax with four slices of pepperoni pizza and two beers after, I would be at just about even...contented, but just about even. That's how hard it is to lose weight through exercise alone. 7. MACHINES ARE SAFER THAN FREE WEIGHTS: Generally, I find, yes. However, not all machines are designed for every body. There is also usually one or two directions the machines can go, and it is does nothing to address balance and stability issues. Your height or weight may also not be suitable for every machine, particularly if the seats are not adjustable. I like to mix most strength-training workouts between machines, free weights, dumbells, and body weight exercises. Resistance bands, Gliding discs, and kettlebells are also great instruments to use. 8. IF YOU DON'T SWEAT, YOUR NOT WORKING: This is where people will think they are getting a better workout on the elliptical, say, than the weights, because it's sustained motion and you will sweat more. That is true! However, the afterburn of a hard weight workout lasts longer than a cardio session, meaning your body is burning calories more efficiently for up to six hours, rather than three with a typical cardio workout. Also, everyone has a different body thermometer. I get cold easily, and tend not to sweat much in cooler weather. Other people are the opposite, and regulate their body in the heat by sweating profusely. Heart-rate is a much better indicator of your effort level, although there is something satisfying about a sweaty shirt! 9. FAT CAN BE SPOT REDUCED: Everyone would be looking like a fitness model if that was the case! As I mentioned before, genetics is 50%, and if your parents both have thick legs, say, chances are you will as well. With diet, cardio, and weights, you will re-shape your body in general, but genetics will likely determine where you lose it from. 10. STRETCHING BEFORE EXERCISE IMPROVES PERFOMANCE: I use the analogy of the belts in your car. They're more likely to snap in the cold, and are more pliable after the car has been running for awhile. Before a race, I like to jog and then do "active stretches" like leg kicks or modified lunges to stay loose. After a run is the time for the static, relaxing stretches we are all familiar with.

Jimmy D Memorial 5-K

It was an "iffy" Labor Day weekend, weather-wise, in New Jersey this year. Clouds and humidity abounded, interspersed with storms, making outdoor plans shaky, at best. I decided if it wasn't raining Sunday morning, I would try the Jimmy D Memorial 5-k Run in New Brunswick. It's for a good cause, a foundation for Firefighter James D'Heron, who died saving a family in a burning house in the city a few years back. The race starts adjacent to the New Brunswick Middle School, and finishes on the stadium track, unusual for most road races. It's also in a quasi-urban setting, which also was a nice change, scenery-wise, for me. Jogging down Joyce Kilmer Ave., I noticed I was running mostly downhill from the start, which meant I would be finishing my warm-up (and more importantly, my race) uphill. The race attracted about 800 people, and was a women's New Jersey TAC Championship event. The crowd, both male and female, were more serious and fit than most races. Most of the state's major clubs were represented: The Garden State Track Club, Raritan Valley Road Runners, Shore Athletic Club, and others. I liked the fact there were many good runners: it would be easier to hold pace with more people around. As detailed earlier, I have chronic tendonitis in my right Achilles,and a new groin injury that I'm diagnosing as Osteitis pubis. Web MD describes this as a condition that causes chronic groin pain because of stress on the pubis symphysis, most common in distance runners and soccer players. Yep! I stood a few rows back, in respect to the crowd assembled, and the start (led by New Brunswick police and fire volunteers on motorcycles) was a shuffle for about 50 yards. I found some space after that, and with the groin reminding me every step but not killing me, I passed the (mostly downhill) first mile in 6:22. Not bad, now I had to just keep it together for the second. I gave myself the old credo, "No one passes you!" I was able to hold true to that through mile two, passed probably two dozen runners, but still hit a disappointing 12:55 split. The third mile was mostly on an upward grade, but not nearly like the hills I'm used to running in Somerset County. I held mostly steady, with maybe only two people passing me, while I was able to struggle past another dozen or so. I paid particular attention to anyone with bald spots or graying hair, like myself! I thought the turn-off for the track was on the first entrance to the stadium, but I was wrong. You had to go another 200 yards or so before entering, but then the final sprint was only about halfway around. Psychologically, once you hit a track, you have to go all-out. I did, and made it across the line in 20:29, the exact time of my last race, at Lake Takanassee. My heart rate was 155, and I felt I ran as hard as I could on this particular day. The various injuries held up, and the race was not a disaster. I finished 60th overall out 765, but didn't get an age-group award in this one. Although I didn't indulge this time due to scheduling issues, there was plenty of beer and food afterward, and next year, I hope to take advantage!

"Six-Pack" Abs

Six-packs are common discussions in health clubs - both the kinds you drink, and the ones that you develop through hard work, diet, and a little luck. The luck is your genes. Some people, genetically, have the propensity to develop ripped stomach muscles. Others are born with a blockier build (think of a beer keg, to stay in that frame of reference), and just cannot get that same look, no matter what they do. I always feel that you work the most on your strengths. If your abs look good, you work them even more. If they're not there, you tend to concentrate on other parts that can be developed easier. It's just human nature. Working with clients, I usually like to start with abs, rather than finish with them, as most trainers do. i feel abs are a priority for people, so it's good to hit them when your fresh and can keep good form. Plus, a variety of core exercises warms up the entire body and raises the heart rate up, so you are loose and supple for weight-bearing exercises. I think five-10 minutes of core work, on the ground or standing, is way more effective than a five-minute walk on the treadmill! It's important to hit the core (a group of over 20 muscles, including your hips and glutes), from many different angles. I like ground routines where you do one exercise on your back, one each from your sides, and one plank-type exercise facing down to spend an equal amount of time and effort in each direction. You can go two times through, with different exercises each time, for a total of eight different "ab" exercises. Change up your number of reps and your cadence, and don't forget some isometrics like your planks or "V-sit." Never pull on your neck when doing crunches, hold for a second when you "feel the burn," and put as much variety as you can in. I probably have about 100 different exercises that I rotate through for "abs," for myself and my clients. Out of all I do, I feel the most effective is the medicine ball throws off the decline bench. Have your partner throw 20 over your head, and reach up to catch, "Dwight Clark-style." Go all the way back to the bench, sit up with the ball over your head, and throw back, as hard as you like. Have your partner go next, then do another 20, catching it over your shoulder to target the obliques more. The final set, if your brave enough, sit up, and have your partner throw the ball into your stomach. Tighten up as hard as you can, and don't exhale as the ball hits! On the first five, guide it in with your hands. Then, the stomach should be ready for full absorption. I saw Evander Holyfield do this with a 35-lb medicine ball, only he was lying on the ground, where you cannot lean back to lessen the pain. Unbelievable! Those are for advanced exercisers, but other great ones are hanging leg raises (there's a bunch of different varieties of those), and partner resistance band pulls. Of course, to bring out the abs visually, you have to reduce the amount of surrounding body fat, through diet, cardio, or both. Getting a six-pack is a lot of hard work, but I always tell the clients (half-jokingly): "If your abs are good, the rest of life's problems will eventually work themselves out!"

Exercise and Pregnancy

My wife likes, but does not love, exercise. She does does her 30-minutes, three or four-days a week to stay in shape and keep the blood and oxygen flowing through the arteries. In the 25 years I've known her, she worked out most religously during her pregnancies with our two children. During those times, she walked on the treadmill or biked five times a week, and kept her tone with light weight-training. She felt good through the pregnancy, gained only about 30 lbs. through each one, and lost it quickly afterward. She also recovered fairly quickly following childbirth, and most importantly, both kids came out healthy! E#xercise during pregnancy is recommended by the American College of Obstetricians and Gynecologists. Highlights of their guidelines were published by Dr. Dennis Cardone, in the Family Medicine column of the Star-Ledger. Some recommendations they made were: sticking to non-weight bearing exercises like swimming or biking, rather than running; maintaining adequate water intake before, during and after exertion; not working to exhaution; avoiding exercising on your back after the first trimester; and avoiding activities with the potential for trauma or falls. These all seem reasonable and achievable for most people. I've also read that people who were avid runners can continue it through their pregnancy, with Physician's approval. However, don't increase your normal load, or pick up a new activity you are not used to. Besides the ability to bounce back into shape more quickly after delivery, benefits mentioned by the Physician's include reduced backaches, swelling and bloating; and improved posture, sleep and mood. Other advantages are better energy levels during this time; better strength and endurance, which can be important in the birth process, and, possibly, decreased risk of gestational diabetes. Warning signs to stop exercise? Dizzyness, shortness of breath, heart palpitations, back or hip pain, decreased fetal movement, vaginal bleeding or leakage of fluid, or persistant contractions. One should contact a Doctor immediately if experiencing any of these symptoms. The general summary is that exercise is good, but use common sense. Don't set new workout goals during this crucial period of your life, or do anything wild or crazy that may harm you or your baby. Get the blood flowing, stay happy, eat healthy, keep the joints moving, and remember everything you do, positive or negative, affects that precious cargo you are carrying!

Partner training

Everything is more fun with a friend! Small group-training of two to four people has been a popular trend in the fitness industry over the last decade. First, sharing training makes economic sense for many people, as the cost is split between the participants. Second, the participants get the energy (or shared misery!) of working with someone else. It helps stoke the competitive fire, as no one wants to be the first to "fall out" during push-ups to failure, or minutes-long plank sessions. I noticed with my running, if I'm doing intervals on the track or a hill repeat workout, I'm going much faster with another person, with seemingly less strain. By yourself, it takes a ton of mental discipline to push though race-pace "quarters" or "halves." With another person of somewhat similar abilities, the pacing is shared, and neither wants to be the "laggard," or person holding up the general pace of the workout with prolonged rest. Here are a few ideas for partner training, on the track, in the gym, or out in the field. 1. Relays on the track: Set a basic, shared, goals for you and a partner. Let's say, a 14-minute two-mile. Person number one starts off with a 1:45 (or less) quarter-mile. You tag the person as you reach the finish and they set off, trying to retain the same pace. You rest as they run, and then pick it up again as they finish their 1/4-mile leg. Four quarters each, to reach your two-mile goal. Try it a second or third time, if you want to increase volume! 2. Partner jump-pulls, in the gym, or a the playground. Find a pull-up or monkey bar. Two people stand on either side of a pull-up bar. The first person crouches, jumps, grabs the bar, completes a pull-up, and drops. The second person then goes, for one. Set a number (say 10 each) and take your heart-rate after. It will be high! Great for legs, back, shoulders, and arms! 3. Partner plank/pushups: Person number one assumes push-up or plank position. The partner puts their feet on your back and assumes a push-up position (horizontally to parter). You can either both stay stationary like that (great for balance), or trade off doing push-ups. That can be done on a one-to-one cadence, or having the top person doing two (it's easier on top!) to the bottom person's one. Have fun! For an easier version of that killer, have one person in push-up position. The second person is standing, with legs straddling, the person in push-up position. The standing person presses their hands on the back of the person doing push-ups, to add an extra element of resistance. Keep it reasonable, so the person doesn't lose form and bend their back while doing the exercise. Plus, remember, you have to take your turn, too! Or, you can try the wheelbarrow, with one person in push-up position, and the other standing, holding their feet or legs. Try a few push-ups like that, or just do the walking wheelbarrow. 4. Partner squats: One person assumes the squatting position, their partner stands in back, with hands on your shoulders. Try 15-20 squats, then switch places. Vary the resistance with each squat to keep it fresh! The hips, glutes, and quads are all working on this one. 5. Partner dips: One person assumes "dip" position, with hands on a bench or stoop. Their partners lifts your lfeet or legs, and commence exercise. Another great balance one that kills the triceps and shoulders! This is just a sample of the many, many exercises you can do with a partner, with no equipment involved. Have fun!

Lake Takanassee Race 2013

This summer was the 50th anniversary of the venerable Lake Takanassee Road Races in Long Branch. Held every Monday night through the summer, it is the oldest racing series in New Jersey, and well-known nationally through the writings of Dr. George Sheehan. Most of the top runners in the Shore-area have raced there at some point in their careers, and high-school teams often use it as a prep for their runners for the upcoming cross-country season. It's decidedly "no-frills," with a five-dollar entry, no shirts, and the bushes in the nearby trail serving as port-a-potties. Four laps around the brackish lake, with the wind usually coming off the Atlantic. Weave around the parked cars along the street, and yell "on your left" when coming up on lapped joggers and race-walkers. The celebrated "50th Anniversary Race," was held on July 29th, and I wanted to go to see some old compatriots and get in the commemorative 50th-anniversary group picture. Unforseen things at the club got in the way, however, and I couldn't make the hour-ride down the Parkway and get there for the 6:45 p.m. start. I made a mental note to try for the next week, but unsure if I could make it, did eight miles and a heavy chest workout on Sunday, and had six hours of training (lunges, squats, push-ups, and planks) with some fit clients on Monday. Still, with a colonoscopy scheduled for the next week, I knew this was my only chance to get down there before the series ended, so down the Parkway I went. I fortified my tired mind and body with a Diet Coke after the drive down, and tried to psyche myself up. Hoyle Mozee, a longtime running friend and race volunteer, saw me stretching and asked why I wasn't there last week for the big reunion. "I tried," I replied, "how did the old guys do?" "Bill Scholl (another old friend and former winner of the Philadelphia Marathon) won it in 20:30, and a few people were right in back of him, "Mo" replied. "Then they all went out for some beers and told a bunch of stories about the old days." I vaguely had been hoping to come near 20 minutes, even with my heavy day's workload, tired body, chronic achilles tendonitis, and pulled lower stomach muscle. After hearing that Scholl, about seven years older than my 54, but a former 2:18 marathoner, had run 20:30, I think I mentally re-adjusted what I felt would be a respectable time on this particular night. While there were other acquaintances amongst the volunteers, I didn't recognize many of the faces actually competing, and didn't have anyone to pace with. The Ocean Twp. cross-country team was there, as well as some college runners, so there were definitely some good runners amongst the crowd of 100 or so. The high school kids darted out fast, and I tucked in with a few of the them through the first mile, which we hit in 6:22. While not in total oxygen debt, the first mile did feel fast on this particular evening. Feeling I'd have to rely on mental strength in the second mile, I said to myself, "no one passes you from here on out." With so many inexperienced runners out in front of me, I was able to stay true to that credo, all the while slowing down myself. While I probably passed five or six high schoolers in the second mile, my two-split was a rather unsightly 13:04. "Just gut out the third," I grimaced to myself, and managed to do so, weaving through the afore-mentioned cars, joggers, and walkers to finish in exactly 20:30. I felt spent, and my hear-rate was 168, but after catching my breath, wondered, "did hearing the 20:30 that Scholl ran, sub-consciously just having me aim for that time? If he had run, say, a 20:10, would I have pushed myself to hit that?" Those are the unansweable questions of racing, and what draws some people to continue to do it at ages when common sense and aching body parts say not to. I threw a hooded sweatshirt on, caught up with a few other people I hadn't seen in 20-plus years, and collected my 50-59 age group first place medal. I placed 13th overall, and basically was satisfied with the night's effort. I got in the car, had the windows down driving through the summer sunset on the Parkway, and listened to Alex Rodriguez's comeback night for the Yankees on the radio. I hope to be back again next summer.

Hoboken Pump N' Run

  I enjoy bench pressing. Although many other exercises are more functional for athletics, I like the feeling of grabbing a bar loaded with weights, bringing it down to your chest, and exploding it back up.
   My one-rep best I achieved at around age 40, a 240 lb. "single' at a body weight of 148. I never  quite reached my goal of 100 lbs. over my body weight, but was happy with that, nonetheless. I also was able to do my body weight for 22 reps, which, again, I was pleased with.
   Soon after that, my focus turned back to running, primarily, and my body weight has dropped down a good 10 lbs. I've also lost some inches on my hairline, and what's left is quickly turning into more "salt" then "pepper."   That explains why, at 54, I've lost at least 40 lbs. off of my all-time one-rep max.
     I saw the Hoboken Pump N' Run advertised and it appealed to me in a few different ways. You combine a bench-press "rep" competition with a 5-k run - right up my alley! It's also a benefit for the Wounded Warriors Project, which I like to support.
    For guys under 40, the bench was set at 145. For geezers like me, 115. Women under 40 had to lift 65 lbs., over 40, 45 lbs.
   The race is held on the last Saturday in June, right along the waterfront overlooking Manhattan. You bench outside on the gazebo at Frank Sinatra Park. Inspiring!
    A bit anxious and arriving early, I may have warmed up a ltttle too much for the bench. Keeping my back flat against the pad, and locking out each one, I got 29 reps at 115, which I was satisfied with, definitely.
   The 5-k was held about 10 minutes after the last competitor finished, and I honestly didn't know what to expect, time-wise. The crowd of about 100 was primarily young and "jacked" , with men and women showing off muscles and "rips" not normally seen at an average 5-k. There were active and ex-military guys, as well as many "20-somethings' who look like they were perfect extras for a Coors Light commercial.
   The pack went out pretty fast, and I tucked in around 10th place or so. There were no mile markers or splits, so I just gave myself the credo of "no one passes you!" after what I estimated was the first mile. The first woman runner and I stayed together through most of the race, and I was very pleasantly surprised when the finishing clock read 19:46, sixth overall in the run.
    The overall scoring is a bit complicated, but, bottom-line, I placed ninth and third in the 40-over division. The winner, in fact, was a very fit 40 year old.
    All in all, a fun day, and event I will keep on my calendar for next year. Besides the novelty of it, I think it will keep me inspired lifting, and perhaps "turning back the clock" a bit on my bench.     
     
              

Lessons from James Gandolfini

  James Gandolfini's death hit hard here in New Jersey. He was a larger-than-life figure in this state, and that, in a literal sense, may have had something to do with his sudden death at the age of 51.
   The Star-Ledger, the newspaper "Tony Soprano" retrieved off his driveway every morning, interviewed Cardiologist  Barry Cohen of Morristown Medical Center on June 21st about identifying and potentially avoiding fatal heart attacks, which (pending an autopsy) is believed to have killed Mr. Gandolfini.
     Dr. Cohen is Medical Director of the cardiac catheterization lab at Morristown, and author of the book "Coronary Heart Disease: A Guide to Diagnosis and Treatment."
      Dr. Cohen described a fatal heart attack as a situation where the arteries feeding the heart muscle - he used the helpful analogy of a gas line to your engine - become clogged. There is instability in the electrical impulses to the heart, and the heart goes into a chaotic rhythm.
       Symptoms of a fatal heart attack are familiar to many: shortness of breath, chest pain, arm pain, throat  pain and sweating. However, approximately one-third of  heart attacks occur without any warning.
      While Mr. Gandolfini was overweight, that in itself is considered an independent risk factor. There are others, including elevated cholesterol, high blood pressure, and diabetes, all of which can be weight-related; and smoking. The most important factor is family history. I have read many times that family history is 50%, and all other factors can add up to the other half. So no matter what shape you are in, you can't out-run your genes.
    As far as triggers to an actual heart attack, everyone is familiar with these: stress, anger, and, again, smoking.
    As far as prevention, Dr. Cohen's suggestions are solid and sound: a diet low in saturated fats, with lots of fruits and vegetables, and exercise. If you are smoking, quit now! See a doctor regularly for check-ups, and monitor your blood pressure. Don't just shake it off if you feel any of the symptoms of a heart attack mentioned above. It may be the warning sign to get medical help before a fatal heart attack occurs.
   Larger than life in a mythic sense is one thing - in a literal sense, it's quite different.

      
              

MS BIke Ride 2013

   Every year, members of my health club and I participate in the "Coast the Coast" 25-Mile Bike Ride for the Multiple Sclerosis Society, held the third Saturday of May.
   The ride starts at my old college, Monmouth University in West Long Branch, winds through the side streets of Monmouth County to Spring Lake, and returns up Ocean Avenue through Belmar, Asbury Park and other well-known Shore points.
   While there are some very serious riders participating, it is a non-competitive event, with people of all ages and abilities out on various types of bikes, raising money for a great cause. I am happy to say that "Team Mountain Fitness" raised over $1800 and had a strong showing of 12 riders!
    Since age eight, my son, Max had always participated, but his year could not due to a conflict with a track meet. However, my brother-in-law, Bill, and nephew, Daniel, joined in for the first time, and it was good to have the family representation.
   The weather forecast looked great, but like most days this Spring in New Jersey, dawn brought clouds and mist. Luckily, the skies held up for us, as "Team Mountain Fitness" embarked together on our ride.
   The ride down was leisurely, and at the halfway point, all the riders stop for juice and protein bars provided by the MS Society. The comraderie on this day is really special, as everyone mingles and takes pictures. It is a day that holds true to the Mark Twain saying, "There are no strangers. Just friends you haven't met!"
   I pick up the pace on the return trip, and my quads get a good workout as I push my Trek hybrid bike against the wind as we head back north along the ocean. I try to get back in time to get off my bike and take pictures of the rest of our group as they finish. We eat lunch at the college gymnasium, and just beat the rain which comes soaks the state the rest of the weekend.
   One of my favorite days of the year!
         
 

Bob Beckert Run 2013

  The Bob Beckert 5-K Run is an annual event for me and many members of our health club, as chronicled in earlier posts. It is an important run for me. Our club is one of the sponsors, it's local, I practice on the course dozens of times through the year, and it's my first race following the Long Branch half every Spring.
    Held on the first Sunday of June (and benefitting a scholarship fund at Watchung Hills High School in Mr. Beckert's name), it transitions the winter training aspect of my running year to the summer racing part.
    It's my favorite part of the running year, as the doldrums and pain of intervals on the treadmill hopefully pay off with decent times in my races. I love the heat as well, and the Beckert Run did not disappoint, with the temperatures in the 80's, and sticky!
    Two weeks prior to the race, our club's running group did three race-paced mile intervals on part of the course, finishing with the killer hill up the high school parking lot at the end. I also took two days off from
running before the race (just lifting), to be fresh, and to also rest a mysteriously aching right knee.
     My traditional mile warm-up on the high school track felt good, and I was mentally and physically ready to go.
     The first mile is mostly downhill and key to getting a good finishing time. Although it takes me longer and longer to "get in fifth gear" every succeeding year, I did start relatively fast, and reached the mile at 6:02.
     I was neck-and-neck with a runner in his mid-20's at that point, and we informally ran together through the duration, each within two steps of each other throughout. This helped us both through the middle of the race, as we held in fifth and sixth places in the field of 200 or so.
    When it came to the aforementuioned hill at the end, he gained a step on me, I closed near the end, but finished sixth overall in a satisfying time of 20:02, seconds off my best on the course, and first in the 50-59 age-group.
    The key, I felt, was maintaining contact with the other runner throughout the race. I never started daydreaming or thinking of body parts hurting or things going wrong. It was steady oxygen-debt running, but focused, focused, focused. On to the next race...!   
      

Long Branch Half Marathon 2013

  The Long Branch Half-Marathon has been my Spring ritual for about five years now. Held on the first Sunday of May, and snaking along the Monmouth County coastline, it almost signals the start of the "Shore season" for us Jerseyans.
   Although I run with about equal intensity all year long, I start thinking about the Long Branch Half in mid-December, and all of my workouts through the winter and early-Spring have that in mind.
   Last year, I had broken a string of progressively getting slower, by reversing the clock by about two minutes and clocking a "50's decade' best of 1:31.55. I knew matching it would be tough, but that was my "A" goal this year. My secondary goal was matching my "V Dot chart" projection of 1:33.12, and I didn't want to go any slower than 1:35, no matter the circumstances.
    Ideally, I like to precede the half with a 5-K sometime in early-April, to test out the legs and lung capacity, and get that feeling of pre-race jitters again after a winter of just training runs. Unfortunately, due to the seven-day a week nature of being a health club owner and Personal Trainer, I was unable to squeeze it in this year.
   My other issue has been my Achilles. With chronic tendonitis, I felt that another race may set me backwards, training-wise, for a few days, which I couldn't afford to do.
   So, I approached the start not having raced since October, but with a solid base of  intervals, outside "tempo" runs, and a few (not unbearable) 10-mile treadmill efforts.
    Last year, I was lucky enough to meet up with a couple of guys in the first mile who were maintaining the exact 7-minute pace I was looking for. We supported and pushed each other through the first 10-miles, at which time, fairly, it was each man to himself.
   I looked for them at the start this year, to no avail. When the gun sounded, I tried to pace with a few others, who, perhaps because of the stiff cross-wind, settled back into 7:15 pace, slower than I wanted.
  I was off on my own by the fifth mile (split of 35:30), and, maybe because of the slower start, felt strong from five to ten, which I hit in 1:11 and change, just a minute off last year's pace.
    I slowed down just slightly in the 11th mile, then hit a wind tunnel on Brighton Ave. (approaching the oceanfront), that sent me, seemingly, in reverse.
    Somewhat frustrated at this point, I chugged out the final 1 1/2 miles down the (Hurricane Sandy-damaged) boardwalk. But, I don't feel I ever reached the near-unconscious level I have put out when I am nearing a time of place goal.
    Final time: 1:34.01, 133rd out of 5300-plus finishers, and fourth out of about 200 in the 50-54 age-group.
   Slightly disappointed, yes, but very appreciative I can still do this sport at a somewhat high-level at my advancing age. In five years, I am sure I will wish I could hit a 1:34!
    Satisfying for me was that one of the members of our club who I coach in running, aged 61, knocked seven minutes off his time from last year to post a phenomenal 1:49.30!
     Also extremely gratifying was the half-marathon debut of my son, Max, age 16. Despite running a school track-meet the preceeding Friday (3200 and 1600-relay), and seven miles with his team the day before, as well as starting three minutes behind the field due to circumstances beyond his control, he finished, very comfortably, in 1:54.13. He mowed two lawns later that afternoon, and is already planning his next 13.1-mile effort.
    It's a great source of pride, passing along my love of running to others, and it allows me to think outside my own race efforts, as well. That said: next year: 1:33, or below!   
            

      

Heart-Rate Training

  Heart-rate monitoring is the way I like to monitor training, both for myself, and my clients. I invested in a MIO pulse watch years ago, and it has been an invaluable tool in measuring how hard I am working.
  According to the American Council on Exercise, adult males average about 70 beats per minute at rest, and women about 75. However, a normal resting heart rate can vary as low as 40 (many marathoners and triathletes) to as high as 100 in deconditioned individuals.
  Wearing a chest strap heart-rate monitor, with accompanying wrist monitor can give you a constant reading on your effort, as the strap contains electrodes that pick up the actual heart (rather than pulse) rate. You can also gauge it by placing the tips of two fingers by your wrist or carotid artery (on the side of the neck). Feel for pulse, get a count for 10 seconds, and multiply by six to get your beats-per-minute.
  There are many ways to measure your maximum heartrate (think of a speedometer in a car). The older you are, your maximum heart rate drops correspondingly (imagine an older engine). A simple formula to measure is 200-your age. Im 54, so my theoretical max is 166, although every heart, like every engine, is a little different.
  The better shape you are in (discounting genetic factors or certain medical conditions), the longer it will take to reach your heart-rate max. As a runner, I'll give the analogies in these terms.
   My all-out mile effort is approximately six minutes.  So "easy pace miles" are at 8:40, which translates to 65-80% of my max (108-133). My "tempo" or threshold pace miles are at 6:55, which are around 88-92% of HR max (146-152). If I try to dig out that all-out mile, my heart-rate, at conclusion, should be right around that 166 mark.
   Stress can raise your heart-rate up to numbers comparable to those listed above, without the corresponding benefit to your heart. The Star-Ledger did an article on some local basketball coaches (former Rutgers coach Mike Rice was one of them) who had a heart-rate monitor attached to them during games. One of the coaches, in his 40's, reached a max of 171, and the others weren't far behind. No wonder stress is considered so bad for your body!
   Through years of doing this, I'm pretty accurate at estimating my own heart rate, and my clients, I have to say, are amazed how accurately I can guess theirs, after a sprint on the treadmill or minute of two-arm dumbell swings.
  If you're serious about training, have any heart-related concerns, or just want accurate feedback on your exercise effort, invest in some type of heart-rate watch. Nothing measures your own particular effort as accurately. Hopefully, it will take longer and longer for your "engine" to reach the top of the "speedometer" levels!     
  

Vitamins and cancer risk

  Vitamins are always an abstract part of the fitness equation. Taking vitamins won't get you or keep you in shape, but may prevent everyday illnesses or diseases that can sidetrack your fitness and your health.
   I take a Twinlab Daily One muti-vitamin everyday, and Macula, a product designed for sharper night vision and general ocular health. With a history of detached Retinas, Glaucoma, and Cataracts, I feel that is a good investment. I have to say, since taking the Macula, I do not get the "halos" associated with middle-aged night driving - which makes it worth it just for that!
  I also started with the Twinlab Joint Fuel recently, for general joint and cartilage protection as I prepare for the Long Branch Half-Marathon in May. It's hard to tell whether the benefits of that have kicked in yet, but I think so. Placebo affect? maybe!
   An article that caught my eye recently showed a study that said multi-vitamin use modestly lowered the risk of cancer, in healthy male doctors (50 and older) who took the vitamins for a decade or more. The study was commissioned by the National Insitute of Health, and had a large sample size of almost 15,000 physicians.
   Half took monthly packets of Centrum Silver for 11 years, and the others were given a placebo. The group that took the Centrum had an 8% less occurance of cancer over that span, than the others. For every 1,000 men, an average of 17 on the vitamins and 18 without it developed the disease.
  The multi's had no difference in the incidence of prostate cancer, which accounted for half of the overall incidents. It lowered the risk of other cancers by about 12%.
   To keep it in perspective, cancer experts quoted in the article say that a combination of good diet, exercise, and not smoking can lower the cancer risk by 20-30%. Still, many other studies have concluded that individual vitamins don't help prevent chronic illnesses at all, and some seemed to risk the chance of cancer. 
    Multi-vitamins might also have different results, positively or negatively, in women, younger people, or those less healthy entering the study period.
    Overall, though, it is a vote in favor of the vitamin advocates. I always feel a multi-vitamin never hurt, but the average person should consult a nutritionist before mixing and matching different letters in the vitamin alphabet.
 
   
      

Embracing February Fitness

   For many people, February is the dreariest month.The Holidays are well in the rear-view mirror, football is over, and every weather report warns of impending meteorological doom.
    I'm the opposite. The days are getting longer, the temperatures are a tad warmer than the past few months, hockey is in season, and even though there is more snow, it doesn't linger as long as early-winter storms.
    This past week, Central Jersey dodged a bullet with the "Nemo Blizzard." While the people in Long Island and Connecticut got belted with snowfall measured in feet, we had a manageable six inches, which fell, conveniently, on a Friday night.
    I did a hard treadmill workout Friday morning consisting of a five minute warm-up, 15-minutes of half-marathon pace running (8.6 on the 'mill); two 10-minute intervals at 10-k pace (9.1), and an all-out five minute sprint to finish, beginning at 9.6 on up. Each sprint was separated by three minutes of walking and jogging.
    With the snow accumulating, I followed a snowstorm tradition in my family and picked up a dozen Dunkin Donuts on my way home. Although they are my favorite "guilty treat," I only buy them during snowstorms, as a post-shoveling treat for me and my son. You burn a ton of calories keeping your body warm while shoveling, and they just go great with warm milk when you get inside!
     So, after dinner, I cleaned the wet, heavy snow off the driveway with the radio blasting from the garage, and indulged in my two butternut donuts. The best!
     The next two days, I got in refreshing, crisp hill runs in the mid-winter air, with the pretty backdrop of melting snow in the bright sunshine.
     I think the trick is to think past the reality of February, and look at it as almost the start of summer. Baseball comes out of hibernation this month, and my training during this time of year is always with Spring and Summer races in mind. My motivation seems to be high, and I know, although it may not seem like it, the darkness of winter is on the wane.
    Don't dread February - embrace it!
      
    

Cold Weather Running

  We just got through a week of bitter cold in New Jersey. Highs reaching 20 degrees, and lows in the 11 -13 degree range. I have a Half-Marathon coming up in early May, and can't miss a week of training. I have access to treadmills every day, but mentally can not deal with that, two days in a row.
   I'm also a person who wears some type of jacket year-round, and break out the winter jacket and gloves in mid-October.
   But running is also about battling the elements, so the more I heard people complain about the Arctic-like weather last Tuesday, the more I wanted to go out and test it.
   After about 15-minutes of preparation, I had on my three sweatshirts, shorts, long pants, hat, and two pairs of gloves on. The wind was not bad, and the cold air was bracing, but refreshing after spending the whole day indoors.
    I was surprised as the splits on my regular, just-about six- mile hill run were similar to a typical "moderate" pace day. My fingers and ears started to feel the effects about halfway through, but never totally freezed up. The breathing felt like you were in a Denver-type altitude, but did not hinder my pace. By the time I hit my final, 1.2 mile straightaway, I was able to put on a sprint against the moderate headwind, and finish in a respectable time of just over 8:00 per mile.
    My body went through "defrost mode" as I got back inside, and I stretched 10 minutes before showering. I turned the water on as hot as it could go, of course, and it felt great!
    The next day was even colder, and I got in a good treadmill workout instead, and got back out into similar elements on Thursday, with an equivalent finishing time. Back on the treadmill Friday, and by the weekend we were back to typical high 20-degree January weather.
     I was happy I got outside four times through the week, and pleasantly surprised my times were pretty good despite about 10 pounds of clothing. I have to figure out whether my treadmill workouts are making me faster, overall, so my times on the freezing days were not that bad, or whether the novelty of being out in the
extreme cold (and desire to get back inside before hypothermia set in) just made me run harder!

         
 

The Achilles Is a Pain!

   It started for me with an innocuous fall during a training run in the late winter of 2011. I twisted my right ankle in a pothole, got up, dusted the gravel and blood off my right knee, and continued my run.
   Even with the fall and ensuing short recovery walk, I finished that hilly 5.85-mile run under my target time of 50 minutes.
   The ankle felt worse the next day, a typical sprain. I think I switched to the bike and elliptical for less than a week (I was training for my annual Spring half-marathon), and then resumed normal training. The Achilles really didn't bother me too much during this time, but the pain was always present.
   Over the past year-and-a-half, as I've stepped up my training for other races, the Achilles pain has never gone away. Some days, I can daydream during my normal run, and not really worry about it. Other days, the only thing I can think about is how much it hurts. I'm always amazed, on those runs, that I can actually finish it in a time comparable to when I'm feeling healthy. The only thing that I can conclude is that I'm pushing that much harder, and concentrating that much more, to get the same result.
   A couple of months ago, I developed a new pain on the inside of my right knee, which on most days, was even more intense than the Achilles pain. Ice, heat, running, cross-training: repeat. Somehow, the knee pain has mostly disappeared, and the ankle pain is manageable, for the most part.
   Doing some reading on the subject, I realize why it takes so long to heal from an Achilles injury. The Achilles is the body's longest and strongest tendon, but also has a very big workload. Because it connects the calf muscles to the heeel bone, the Achilles is involved in walking, jumping, running, and going up and down steps (things I do all day as a Personal Trainer).  According to a column by Dr. Donohue in the Newark Star-Ledger, at times the Achilles absorbs the force of 12 times your body weight!
   The slight sprain I incurred loosened the tendons in my ankle, and the Achilles pain is the result of not resting it afterward (a practical impossibility, on my part).  I've just got to live with it, I guess! 

   

New Year's Resolutions

  After the six week Thanksgiving to New Year's stretch known as the "Holidays," many are ready for the self-deprivation and discipline of New Year's resolutions.
  It's all around you - the commercials for weight loss programs and gyms - and it's near the top of everyone's conversation after a month-plus of excessive eating and drinking.
  For fitness adherents, there is little deviation in their exercise schedules. I always say "your body doesn't know what day it is," and its just as important to exercise during the Holidays (probably more), as after. You want to avoid the "yo-yo" syndrome of gained weight, followed by lost weight, inevitably followed again by more gained weight. In fact, every time an adult puts those five-plus pounds back on, it's usually a higher percentage of fat than the weight lost.
   Not that this calendar-induced regimen is totally bad. People need to start sometime, and having the support of other new or returning exercisers around you at the gym can give you that extra inspiration. Also, many regular exercisers almost plan their "down time" around the Holidays, and are mentally fresh and ready to go in January.
 January is a dark, cold time with not much else to distract you, socially. That makes it easier to wake up early on a weekend morning and get to the gym!
   Just set realistic goals. I always tell people: "Shoot for three days of exercise a week." Then every day over that (and you can go seven, if you mix it up enough) is like money in the bank. Aim to lose five pounds, even if the doctor told you that you need to shed 50.! You can't lose 50 without getting those first five!
   Work on portion control. One doctor I know tells his patients: "Start off by eating the same things you are now - just cut them portions in half." Weight-loss comes down to math of calories in vs. calories out, so I have heard worse advise than that!
   Of course, those with Diabetes or High Blood Pressure issues may need to make different food choices as well. Consult with a Physician or Nutritionist, and make one change at a time. When that becomes easy, make another..
   Diaries, both exercise and diet, can be good motivators for you. No one wants to write "12 chocolate chip cookies" in their diary!
   Charting exercise can help you reach goals (20 miles a week, or three hours of cardio), and also be a good tool to prevent or explain injury. Just don't run when sick or injured just to make some imaginary goal in yourm diary!
   Okay, enough talk fromme! It's January - go out there and reach your (realistic) goals!