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!
Monday, May 6, 2013
Thursday, April 25, 2013
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!
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!
Friday, March 8, 2013
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.
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.
Wednesday, February 13, 2013
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!
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!
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!
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