To Stretch or Not To Stretch?

  In the old-school NHL vernacular, I have both "upper body injuries" and "lower body injuries."
My left arm seems to have a nerve issue, as it tingles as if I'm giving blood everytime I lift weights or even hold a pencil. My lower body injury started out as right ankle sprain over a year ago, which stretched the tendons and ligaments and has since given me chronic pain in my achilles every time I run.
   Since I love running, I've pushed though it, and now have constant pain inside my right knee as well! I've seen my Chiropractor (a sports injury specialist) a few times about it, and he has helped, but the constant pounding on the roads, particularly on the hills in this area of New Jersey, has made the aches worse. Maybe turning 54 has something to do with it as well!
   I stretch after running, and quite frequently with my clients after training sessions. My favorite is just hanging my heels off the edge of a step, which really loosens up the achilles tightness! While I'm not sure how much it has helped, I think the injury would be worse if I hadn't done this.
    Dr. Dennis Cardone of Robert Wood Johnson Medical School recently had a piece about stretching in the "Family Medicine" column of the Star-Ledger.
     Dr. Cardone notes that there is conflicting recommendations within the athletic and medical communities about stretching: whether to do it at all, and, if so, when?
     He advises against it before exercise (something I've read many times), as stretching can decrease the force and power of the muscles, which would be a concern for someone in a weightlifting competition or road race.
   Dr. Cardone does recommend pre-exercise stretching for athletes in sports that require an increased range of motion, like swimming or gymnastics. He also feels it is a good thing to do at times you are not doing other exercise, or post-run, swim, or bike (I agree!).
   He also feels that stretching may have some psychological benefits in making an athlete more relaxed (or focused) before a competition, which may be an argument to do it. Overall, though, Dr. Cardone feels that five to 10 minutes of easy activity before a competion is more beneficial in getting the muscles loose and heart rate elevated.
    At the end of the column, published August 21st, he gives runners some general advise about avoiding injury, like gradually increasing mileage (no more than 10% a week), adding cross-training and rest days, and running on softer surfaces. His final word of advice: "Don't try to run through pain."
   To which I answer, "Then I'll never run again!"
  
       

Creatine - Yes or No?

   After my half-marathon last Spring, I wanted to re-calibrate my training for a couple of months, and get some muscle back. Besides mentally dedicating myself to getting stronger, I bought a bottle of Twinlab Creatine Fuel tablets.
    The serving size was three tablets, which equal 2100 MG of creatine (an amino acid compound that is also produced in our body). It was suggested to take two servings of it a day, although I only took one, and there were days I forgot to take any.
    I have to say, it worked. My bench press max went up 10 lbs (195 at the top of a "pyramid"), and my normal sets of six at 165 lbs. on the bench press increased to eight! I stayed on it from mid-May to mid-July, and haven't used it since. On most days, my max has gone down 5-10 lbs., and I'm back down to sets of six at 165. On top of that, and this may be psychological, I felt I had much more energy in my workouts when I was taking the creatine.
    Based on that, and prior positive results in past years when I took creatine powder, I will probably take it again in the late-fall for a couple of months, before running season kicks into gear.
    Creatine supplements have not been around long enough to know the effect it has on the body's organ system. That is why it's use is not recommended for minors or people with kidney disease.
     Articles I have read point to it's benefit in high-intensity, short duration exercises like bench pressing or sprinting. I doesn't seem to have any benefit for long-distance running or other more cardiovascular activities.
    It can lead to weight gain also. I put on about two pounds during the time I was taking it, but felt that it was well-placed in my arms, shoulders, and chest. I did lose that weight after I stopped, but that could be because I increased my running mileage at that time, as well.
   If you want to get more creatine naturally, it is suggested to eat a diet high in meat and fish.
   I feel, for health reasons, one should not stay on creatine for longer that a two-month stretch at a time, with an equal time off before resuming. I also feel prolonged usage will lessen that positive effects it seems to have on your strength, as your body would adjust and adapt.
    For adult, experienced lifters, shot-putters, or sprinters, I think it can serve a positive effect. For others, there are probably other supplements I would try first before going for creatine. It's sold over the counter, so the decision is yours.
   
  

Debunking Medical Myths

 Summer is almost over (unfortunately!), but in reviewing some of my files, I came across an interesting article that debunked some common health myths, most related to summer living. Research on this subject comes from the books "Don't Swallow Your Gum,!" and "Don't Cross Your Eyes...They'll Get Stuck That Way," by Drs. Rachel C. Vreeman and Aaron E. Carroll.
   One common myth is "Don't swim for 30 minutes after eating."
   While swimming, like running, may feel uncomfortable on a full stomach, there are no documented cases of drowning or near-drowning caused by eating, according to the researchers of the books. You may get a cramping feeling, and I have experienced that myself when running or swimming too close to a meal. That is because the stomach calls for blood to digest food you have eaten. When you exercise, other muscles are calling for that same supply, potentially causing the food to digest more slowly, and creating a cramping sensation.  While uncomfortable, it is not life-threatening. With swimming, like any other cardiovascular activity, eat light before!
   Another myth is: "You can catch poison ivy from someone who has it."
   Actually, it is the oil from the poison ivy plant itself that is contagious, and once a person showers that is washed away. Poison ivy has a delayed response in the system, not appearing for 24 to 72 hours after contact with the plant. Assuming the infected person has showered during that time, it's unlikely they will have the oil on their body when the symptoms show. No matter how unsightly the sores look, they are actually unlikely to have the oils on them that spreads poison ivy.
  One myth I actually had not heard myself, but is also untrue is: "If a jellyfish stings you, urinate on the wound."
   The treatment for jellyfish stings is, first, get out of the water,as Diana Nyad had to finally do on her Havana to Miami swim.  Remove the tentacles with an object like a tweezer, and apply vinegar. Urine has a different pH than vinegar and can actually worsen the effects of the sting. The myth may have started because once the stinging cells of the jellyfish have been washed away, warm urine may sooth the wound, based on its warmth alone. Warm water, heat packs, or ice would also work, and are much more sanitary!
   Finally, a myth that is true is that "Scratching a bug bite makes it worse."
   I'm guilty of this all the time! If you scratch a bug bite vigorously, it will break the skin, and the bacteria from underneath you fingernails may cause a skin infection.Scratching inflames the bite more, which causes the swelling to last longer. Treat it with an antibiotic ointment, and no matter how tempting, stay away!
  Enjoy the rest of your summer! 
         

Lake Takanassee Race 2012

 Some of my favorite races have been at Lake Takanassee in Long Branch, including my personal-best 5-K of 17:01, set a few decades ago!
  While I've moved away from the Shore-area, I try to get there once a year, catch up with some old friends, and see how much I've lost, year-to-year!
   The paradox is, as I've slowed as I trudge through middle-age, the field at Takanassee, and many other races, is not as strong, for various reasons. I've been able to stay in the front pack in most local races, which increases my motivation, and keeps my times at a respectable level!
   Case in point was my race at "The Lake" on August 6th. I finished third overall in a crowd of about 150, which I certainly am not complaining about! My time was 20:02, which is average for me right now, and I'm a little bummed I couldn't shave off the three seconds to keep me in the 19 minute range!
    Early in the race, I was next to a couple of college-age runners, who looked pretty competitive. I gasped "what are you guys looking to run?" hoping we can stay together as a pack.
    One said, "This is just a training run." The other, "I'm just getting back into it," as they darted away from me.
    I didn't expect to see either one again, but surprisingly caught the one "just getting back into it" shortly after the mile mark, which I hit (somewhat uncomfortably) in 6:14. The guy out for the training run had separated himself, but was within eyesight. Shortly before the two-mile mark, I was able to catch him, and I hit that split in 12:39, still laboring somewhat.
    That gave me a 7:20 window for the last 1.1 to finish under 20-minutes, and I sensed it would be close.
I was in third-place now, but the two leaders were out of my view.
    Takanassee is a four-lap race, and by the second mile, you begin to lap some of the slower runners and racewalkers. You often can't see who is directly ahead of you. The effect is that of the late stages of a NASCAR race!
     I tried to push as hard as I could, but with no one around me, and the leaders out of my sightline, I may have begun to mentally waver a bit. The last half-mile features a bit of a hairpin turn along Ocean Ave., which cuts down on your momentum a bit. The three-mile mark read 12:25, and I sprinted as hard as I could, from  that point  to the finish chute.
     I probably had a look of disappointment as I saw the 20-minute mark on the clock. Staggering a few steps,  I checked my heart rate - 172 - slightly over my "recommended max" of 167. I guess I had given everything I had, anyway!
      It took a good five minutes to completely recover, which I use as a gauge of my race effort, so I was satisfied with that, as well. I did run into some old friends from Monmouth University and the Shore Athletic Club, some of whom I expected to see, and some not!
     A "blast from my past," and an overall fun night. It was a beautiful sunset as I was driving up the Parkway, I had the Phillies game on the radio, windows halfway down in the cool summer air - a nice way to spend a mid-summer evening!
    
       
        
     
        

"Undy 5000" For Colon Cancer Research

  Summer is my favorite time to race! My client schedule is a little lighter, which means I have a few more weekend mornings availiable, and my body isn't quite as beaten up. As a trainer, I like to participate in many of the exercises with the clients, so on many days, I'm doing six to eight hours of some forms of lunges, medicine ball throws, pull-ups, or push-ups. No complaints, I love it!
    For racing sharpness, however, those lunges and  box step-ups can get your legs fatigued. I try to stay away from them a day or two before I compete.
    On July 28th, I returned to my old stomping grounds of Long Branch and took part in the "Undy 5000," a 5-K race to benefit the Colon Cancer Research Alliance.
    The morning was humid (to my liking!), and the course was advantageous, out-and-back along the Long Branch boardwalk, totally flat. There was a crowd of about 400, many part of fund-raising teams.
     I bumped into an old friend, Gary Pierce, who won the Jersey Shore Marathon back in 1973 or so. He's always encouraging, and he pumped me up for a good effort.
     Blocking out my chronic Achilles pain, I got out amongst the lead pack, and got into that zone where you feel you're right at the top of your anaerobic threshold, but not surpassing it. There was a narrow "no passing" zone by Pier Village about a half-mile in where I held back a bit, then got by two people as soon as it opened up.
     The miles were marked, but had no timers there. I felt I was either running well, or running slow and thinking I was running well! I passed one or two more people in the second mile, still feeling strong, and mentally prepared myself not to let down in that third mile.
    I shortened up the final stretches in my head. "That ticket stand is probably at the 2 1/4 point. Hit Pier Village and there is only a half to go! Finally, the the finish line!" A mist spray from the Long Branch Fire Dept. helped make it through the final 1/4, and I hit the finish in 19:23.
   It was my best 5-K since turning 50 (nearly four years ago), and definitely encouraging.  My Achilles started throbbing the second I finished, but at least I was happy with the effort. I finished 10th overall, and second in the 50-59 age-group.
   I got a medal, and relaxed as I listened to the moving ceremony, with Colon Cancer survivors who ran the race. I had found a well-organized, fun new event and help support a very good cause.
  I stopped by at an old favorite greasy spoon, and had that "Jersey classic," a Taylor Ham, egg, and cheese on a hard roll. Then visited with a friend who's recovering from a bad heart scare, and made my way back home. A nice, summer morning!      
 

Beat the Mid-Summer Blahs!

   It's a funny pyschological thing. Beginning in about March, everyone wants to start getting in shape for summer. You examine your mid-section, arms, legs and other exposed parts, and think: "I've got to get in shape!"
   You start hitting the gym regularly. You walk, run, hike, or bike to shed the pounds. You add the weights for muscle tone, and start watching the diet. By June, your body starts looking the way you want it - finally!
    Then the humidity kicks in. You have a vacation that may have sent you off course, fitness-wise. Ice cream, fudge, or beer become more a part of your life. Your work schedule is altered, which changes your routine, so essential to fitness consistency. The dog doesn't even want to go for a walk. You've hit the mid-summer fitness blahs!
    It's hard to prevent, I know. You feel everyone else is relaxing and enjoying summer, why should I work? or work-out?
    For 98% of us, we work becase must, although I feel blessed myself in that I do something I truly love. As far as working out, the most dedicated fitness enthusiast can experience doldrums at times. The key is not letting this feeling prevail!
    Think of what you like to do, fitness-wise. If it's something like biking, take advantage of the longer days and early sunrises, and go for a long, leisurely ride, maybe on a route you haven't explored before. For runners, summer is a great time to build up a base for a fall half-marathon or marathon. You also have easier access to high school tracks to do your speedwork (without getting embarressed by the youngsters!).
   If it's quieter than usual at your gym, try some exercises that you may not do during peak times. Think of balance exercises off the Bosu or stability Balls, or an outdoors workout with resistance bands or medicine balls. If you work out by yourself, get a friend with you for that little extra push and motivation.
   Swimming is a good diversion for me. I try to find a lap lane, and bang out a mile. While I haven't swam competitively since catching the triathlon bug about 30 years ago, I'm pleasantly surprised how comfortable I still feel doing my mile workout. The toughest part is the first 10 laps when the shoulders are tight. Survive through that, and the rest of the way should be smooth, if you have a cardio base from another activity. If you want to add some good anaerobic work, throw in some 50 (two lap) or 100-meter meter sprints. Rest the time that the interval took you, and start again. The lungs will get a good burn, the arms will be pumped, and you're body won't be a best up as after a hard run.
   I swim in an unheated pool, so I like to read a magazine and bake pretty well before jumping in. You're cool (almost cold) and refreshed when you're done! That's how I beat my mid-summer fitness blahs. Find
your way!        
   

Bob Beckert Memorial 5-K 2012

Following the Long Branch Half-Marathon May 6th, I experienced a common malady - a running "hangover." Five months of focus on one event, and then, good or bad, the inevitable letdown afterward. That's no problem, except that I run the Bob Beckert 5-K in Warren one month later, and as unofficial captain of our health club's team, I try to represent myself, and ourselves, as best I can. This year's "hangover" was worsened by my chronically tender Achilles heel, which held up remarkably during the half-marathon, but throbbed constantly for the next week. Plus, right in-between these two races is the 25-mile "Coast To Coast" Bike Ride for the Multiple Sclerosis Society. So, I limber my legs up for the bike ride, but do very limited running through the first two weeks in May, and then try to focus on the Beckert Run. The last two years, I was unable to break 20 minutes, despite what I thought were good efforts. I set that mark as a legitimate "over-under" for this year's race. The Beckert Run, as I've noted in earlier posts, is a low-key, hometown race, although certified for the 3.1-mile distance. The mile-markers are somewhat of a mystery, with the lines on the street not correlating with the people yelling split times along the way. While somewhat confusing, I think it adds to the race's charm! Also, although advertised as flat, it's actually rolling the whole way, with a killer hill up the Watchung Hills High School parking lot to finish! Like most races, kids burst out in front, and you have to control your pacing in the beginning to not get caught up in that. Thanks to Advil and icing, my Achilles was holding up, and I went through the first mile in either 6:10 or 6:22, depending on which split I wanted to listen to. I passed a couple of people who I heard talking about "breaking 20" in the second mile, and still felt strong, although I was definitely reaching my lactate threshold by this point. There is no two-mile mark, but someone shouted "13 minutes" near a water stop, and took that as a general guideline. In the half-marathon, I ran steady for 10 and slowed noticeably in the last three. Here, at at the shorter distance, I was determined to finish strong. I ran as hard as my body would allow up the sloping Mountain Ave., and made believe the race ended at the traffic light, before the turn up the high school hill. My thinking was, "You may die up that hill regardless, so don't slow down into it, and lose even more time!" I was definitely at my heart race max turning up the parking lot but tried to maintain pace. I thought I was alone, but soon heard spectators yelling "C'mon guys, finish strong!" Since that is a plural expression, I knew I was being closely followed. I gasped through the last few strides, maintaining my place (seventh overall out of 165, 2nd in 50-59 age-group), and hitting the finish line in 19:53. I was too out of it to hit my heart rate watch immediately, but about 30 seconds later, was still at 142. My Achilles killed me again the next day,even worse than after the half-marathon, but I have to say I was happy with the race. Our other team members did well, too, and it was a nice early-Summer day!