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!
Wednesday, February 13, 2013
Monday, January 28, 2013
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!
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!
Thursday, January 24, 2013
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!
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!
Wednesday, January 9, 2013
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!
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!
Thursday, December 27, 2012
Annual Physical
There were recent news reports saying that the annual physical exam is unnecessary, that healthy adults can postpone it to every other year without ill effects.
I disagree. I think the annual physical (with accompanying blood test) is important to catch problems before they get severe. I have a family history of prostate cancer, and the PSA reading is an important number to me personally, along with Cholesterol, Glucose (sugar) and Sodium levels, and the varied other categories that are Greek to you, unless one of the numbers is out of whack.
I had mine just after Thanksgiving, as always. I am grateful to say that all of my numbers were in the prescribed range. The total cholesterol was 174, with the HDL "good cholesterol") at 68, LDL at 99, for a 2.6 ratio, well under the 5.0 or less desired number. My Triglycerides were 35 (under 150 is desired), and Sodium and Glucose were right in the middle of the desired range.
I exercise all day, so these numbers should be good for me. I am still amazed, however, when the human body can be regulated within the desired range on all the categories in a blood test. It has to be a combination of fitness level, diet, genetics, and just plain luck!
I think of all the things I eat through a year, and there are countless slices of pizza, many bagels with cream cheese, hundreds of cups of coffee, dozens of cheesy lasagna or baked ziti dinners, a good number of Entenmann's chocolate cookies, and a few Philly cheese steaks.
It must be counter-balanced with the torturous workouts on the Concept 2 rower, the physically and mentally numbing treadmill runs, the Krav Maga classes, the pull-ups, push-ups, and dips; and the assorted other hours of step-ups, abs, resistance bands, and weights with my clients.
I also try to counter-act the above diet downfalls with lots of seven-grain bread, low fat yogurt and cottage cheese, bananas, Power Bars, nuts, green tea, Met-Rx shakes, and apples. And I actually like eating healthy!
Life is a balance. Your annual physical is a report card that tells you many things. Make it a good one!
Thursday, November 29, 2012
Surviving Hurricane Sandy
All of us in New Jersey have our Hurricane Sandy story. For the lucky ones, like my family, it was just bearing through those few hours of nature's terror, and then enduring 10 days of darkness, dreariness, and cold.
Others,obviously, weren't as fortunate, losing their cars, businesses or homes, and sometimes, all three.
It's hard to believe if you didn't experience it, but food choices were limited with no power or refrigeration. There was a real shortage of gasoline, and it was nearly impossible to get cash as the banks were closed, and ATM's inoperable.
Exercise helped keep this writer sane and somewhat grounded during this two week interruption in our lives. Unable to run outside due to closed roads, downed power lines and trees, I kept moving in our arctic-like gym, hitting the stationary bike for up to an hour-and-a-half or relying on the self-powered True eliipticals. I also did some "old school" weight workouts, concentrating on multi-joint movements like squats, lunges, bench, or shoulder push presses to keep the body warm. Thankfully, we did have hot water, and I don't think I appreciated the warmth and cleansing effect of a shower as much!
Disaster does bring people closer. I enjoyed playing chess with my 16-year old son under the candle illumination, and there was something peaceful about the quiet in our home with no television, radio, or computer to immerse and distract us. At the gym, people shared survival tips and stories, letting each other know where you can try to get gasoline or a cup of coffee, which roads to drive on, and which to avoid.
The break from running did help my injured achilles, although during the blackout it was throbbing badly from the dank cold. My other 54-year old joints ached more, as well. I almost was in disbelief when the electricity strained to "power up" after 10 days of darkness, in the midst of a freak 6-inch early-November snowstorm!
The lesson I came away with was appreciation for family as we went through the shared misery together (and many thanks to my parents for graciously hosting us for a couple of days). My wife and I drove 25 miles down Route 22 one night to wait 45-minutes to fill up our tank - and I have to say it was a nice time!
I also appreciate how lucky we are to live in America. I spent a lot of time thinking of villagers in Russia and China, who survive even colder climates with no electricity at all - and I know there are even some in this country who live that way, as well...
Others,obviously, weren't as fortunate, losing their cars, businesses or homes, and sometimes, all three.
It's hard to believe if you didn't experience it, but food choices were limited with no power or refrigeration. There was a real shortage of gasoline, and it was nearly impossible to get cash as the banks were closed, and ATM's inoperable.
Exercise helped keep this writer sane and somewhat grounded during this two week interruption in our lives. Unable to run outside due to closed roads, downed power lines and trees, I kept moving in our arctic-like gym, hitting the stationary bike for up to an hour-and-a-half or relying on the self-powered True eliipticals. I also did some "old school" weight workouts, concentrating on multi-joint movements like squats, lunges, bench, or shoulder push presses to keep the body warm. Thankfully, we did have hot water, and I don't think I appreciated the warmth and cleansing effect of a shower as much!
Disaster does bring people closer. I enjoyed playing chess with my 16-year old son under the candle illumination, and there was something peaceful about the quiet in our home with no television, radio, or computer to immerse and distract us. At the gym, people shared survival tips and stories, letting each other know where you can try to get gasoline or a cup of coffee, which roads to drive on, and which to avoid.
The break from running did help my injured achilles, although during the blackout it was throbbing badly from the dank cold. My other 54-year old joints ached more, as well. I almost was in disbelief when the electricity strained to "power up" after 10 days of darkness, in the midst of a freak 6-inch early-November snowstorm!
The lesson I came away with was appreciation for family as we went through the shared misery together (and many thanks to my parents for graciously hosting us for a couple of days). My wife and I drove 25 miles down Route 22 one night to wait 45-minutes to fill up our tank - and I have to say it was a nice time!
I also appreciate how lucky we are to live in America. I spent a lot of time thinking of villagers in Russia and China, who survive even colder climates with no electricity at all - and I know there are even some in this country who live that way, as well...
Tuesday, November 20, 2012
Tunnel To Towers Run 2012
The Tunnel To Towers 5-K Run should be experienced by every runner, at least once. It's one of my favorite activities of the year.
Started in 2002, the race re-traces the steps of New York City firefighter Stephen Siller, who, with traffic blocked, ran from Brooklyn to the Twin Towers, while off-duty, only to perish in the building collapse on Sept 11th, 2001.
Tunnel To Towers benefits the Steven Siller Memorial Foundation, which is involved in numerous causes for 9/11 first responders and military veterans.
I do it with my son and brother-in-law. The race is really more of an event than a 5-K - it attracted 30,000 people this year, and when the crowd siphons through the narrow Brooklyn-Battery Tunnel, you can do little more than march in place.
But that's not the point. It's awe-inspiring - New York City at it's finest. Literally thousands of West Point cadets, uniformed FDNY members, and members of every branch of the military, many running in formation. The most touching is the contingent of Wounded Warriors, surrounded by friends and family, as they traverse the distance on artiificial limbs, or in wheeelchairs.
You'll see shirts of fire companies and police department from around the country, and beyond. A large group of people come from the London Fire Department every year!
Exiting the tunnel, the road is lined with FDNY members, in dress uniform, holding portraits of each of their 343 brethren who died that day. There's a sea of American flags all around, and if you look down the river, the Verazzano Bridge and Statue of Liberty are in the distance. I can't think of a day when I feel prouder, and luckier, to be born in this country!
The finish is at Ground Zero, and above on this clear, September morning, was the new Liberty Towers, almost completed, rising above the few, powdery clouds in the sky.
No matter where you are reading this blog, try to run the Tunnel To Towers one year!
Started in 2002, the race re-traces the steps of New York City firefighter Stephen Siller, who, with traffic blocked, ran from Brooklyn to the Twin Towers, while off-duty, only to perish in the building collapse on Sept 11th, 2001.
Tunnel To Towers benefits the Steven Siller Memorial Foundation, which is involved in numerous causes for 9/11 first responders and military veterans.
I do it with my son and brother-in-law. The race is really more of an event than a 5-K - it attracted 30,000 people this year, and when the crowd siphons through the narrow Brooklyn-Battery Tunnel, you can do little more than march in place.
But that's not the point. It's awe-inspiring - New York City at it's finest. Literally thousands of West Point cadets, uniformed FDNY members, and members of every branch of the military, many running in formation. The most touching is the contingent of Wounded Warriors, surrounded by friends and family, as they traverse the distance on artiificial limbs, or in wheeelchairs.
You'll see shirts of fire companies and police department from around the country, and beyond. A large group of people come from the London Fire Department every year!
Exiting the tunnel, the road is lined with FDNY members, in dress uniform, holding portraits of each of their 343 brethren who died that day. There's a sea of American flags all around, and if you look down the river, the Verazzano Bridge and Statue of Liberty are in the distance. I can't think of a day when I feel prouder, and luckier, to be born in this country!
The finish is at Ground Zero, and above on this clear, September morning, was the new Liberty Towers, almost completed, rising above the few, powdery clouds in the sky.
No matter where you are reading this blog, try to run the Tunnel To Towers one year!
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