Regular soda is bad for you - period. Loaded with ten spoons of sugar and with no caloric benefits, it should be avoided by all health-conscious individuals. But more and more research I read indicate that diet soda is just as bad!
Drs. Oz and Roizen had an interesting column syndicated in the June 4th edition of the Star-Ledger. To capsulize, they claim that even one diet soda a day can significantly increase chances for both heart disease and Type 2 diabetes. Probably enough to switch off of it, right there, but there are other points made, as well.
Besides the fact someone is more likely to eat more of something else because of the calories they are saving with the diet soda, Drs. Oz (yes, that Dr. Oz) and Moizen feel that the artificial sweeteners in the soda (and many other foods and drinks) may increase one's appetite by giving the brain a taste of something sweet without the corresponding calories that would suppress further hunger and cravings.
They also cite a University of Texas study that showed that the waistlines of daily diet soda drinkers expanded by three inches over nine years, compare to "non-drinkers" only added an inch. Occasional drinkers gained as well, 1.8 inches over that same period. That mid-section fat is considered the worst health-wise, surrounding the organs and increasing the chances for the diseases mentioned above.
The article also notes two separate studies (One by the American Cancer Society) that concluded that diet soda drinkers also had higher total weight gain totals than abstainers. I didn't find this final anecdote surprising: people who drank at least three diet sodas a day (logically, no one should be doing that!) were twice as likely to be obese or overweight as people who don't drink it at all.
Another thing that I find personally is that diet soda is a stimulant for my system. I can have a coffee or tea after dinner and fall asleep without a problem. Diet soda, I'm tossing and turning! Although the caffeine number is less, there is something in the chemical make-up of it that stimulates my nervous system.
Food and rink choices are one's own, and I'm against any type of government regulation on soda, sweetened or diet. But from a health standpoint, go with unsweetened iced tea or just water!
Tuesday, June 9, 2015
Bob Beckert 5-K 2015
The first weekend in June is one of the busiest on the New Jersey road racing calendar. Those looking for a local race in Somerset County for a good cause should remember the Bob Beckert Memorial 5-K Run, held each year at Watchung Hills High School in Warren.
The race is a true charity event, with 100% of the proceeds benefiting a scholarship fund at Watchung Hills in Mr. Beckert's name. The race is directed by his daughter, Kristin, and several family members run in it, as well. This was the 12th edition of the event, and (lending to it's small-town appeal) most of the faces are the same, year-to-year.
Many members of the Watchung Hills cross-country team participate, as well as many of the Beckert's friends and neighbors from Watchung and Warren. Mountain Fitness always has a group of runners from the club, also.
The first mile of the race is mostly downhill on Stirling Road. It's important to get a good start, because the hills come later. This is a low-key race, and the mile marker is a stripe in the road on Mountain Ave., just past the high school back entrance. No splits, you just have to know.
The second mile flattens out, and the two mile mark is another stripe on the road, near the corner of Sage and Indian Rock.
The third mile is the difference-maker. Starting with rolling hills on Mountain Avenue, you make a left into the high school parking lot, where you are greeted by the "Beckert Hill." Probably no more than 200-yards, it seems to go straight up, just when your heart rate is about to blow off the charts, anyway! Every step to the finish line feels like it could be your last.
There are nice amenities like raffle prizes, bagels, and sub sandwiches afterward, and quilted beach towels (perfect for this time of year) for age-group winners.
My own race went better than I expected, as I'm finally back down to times I ran "pre-torn meniscus."
A calculated fast first mile in 6:05, evening out the pace in the second, and surviving the third (with a death-like stagger up the final hill) to finish in 20:14.
A satisfying finish puts you in a good mood for the rest of the day, and then you start thinking about your next race. But for those previously unfamiliar, circle that first Sunday in June for the Bob Beckert Run next year. Hope to see you there!
The race is a true charity event, with 100% of the proceeds benefiting a scholarship fund at Watchung Hills in Mr. Beckert's name. The race is directed by his daughter, Kristin, and several family members run in it, as well. This was the 12th edition of the event, and (lending to it's small-town appeal) most of the faces are the same, year-to-year.
Many members of the Watchung Hills cross-country team participate, as well as many of the Beckert's friends and neighbors from Watchung and Warren. Mountain Fitness always has a group of runners from the club, also.
The first mile of the race is mostly downhill on Stirling Road. It's important to get a good start, because the hills come later. This is a low-key race, and the mile marker is a stripe in the road on Mountain Ave., just past the high school back entrance. No splits, you just have to know.
The second mile flattens out, and the two mile mark is another stripe on the road, near the corner of Sage and Indian Rock.
The third mile is the difference-maker. Starting with rolling hills on Mountain Avenue, you make a left into the high school parking lot, where you are greeted by the "Beckert Hill." Probably no more than 200-yards, it seems to go straight up, just when your heart rate is about to blow off the charts, anyway! Every step to the finish line feels like it could be your last.
There are nice amenities like raffle prizes, bagels, and sub sandwiches afterward, and quilted beach towels (perfect for this time of year) for age-group winners.
My own race went better than I expected, as I'm finally back down to times I ran "pre-torn meniscus."
A calculated fast first mile in 6:05, evening out the pace in the second, and surviving the third (with a death-like stagger up the final hill) to finish in 20:14.
A satisfying finish puts you in a good mood for the rest of the day, and then you start thinking about your next race. But for those previously unfamiliar, circle that first Sunday in June for the Bob Beckert Run next year. Hope to see you there!
Thursday, June 4, 2015
Workout Recovery
Two days ago, I had a great treadmill workout: One mile easy, 10 x 800-meters, all at grade 3, ranging from 8.0 at the start to 9.0 at the finish, with a 400 meter jog in-between. Over eight miles in total, a total of five intensely, with my heart-rate peaking at 163. I was about to do some post-workout massage on the foam roller when the phone rang, a five-minute conversation ensued, and the muscles turned cold. Most imperatively, it was 5:30 p.m., and I had to get home for dinner!
Yesterday, predictably, I couldn't run. My right knee was slightly swollen, and I felt discomfort in the right hip. I got in 45-minutes (13.5 miles) on the recumbent bike (a decent sweat!), and I'll be okay for running again today.
Bottom-line,. I had delayed onset muscle soreness (DOMS), and due to time constraints, didn't take the steps to alleviate it.
The Washington Post syndicate had a recent article on the subject, quoting Victor Ibrahim, a team physician for the D.C. United soccer team, and fitness author and running coach Matt Fitzgerald.
Fitzgerald explained that higher impact activity (like treadmill sprints) causes more damage, because of the eccentric (lengthening) strain of the movement. Further, the quads resist the stretch when the foot lands to keep the knee from buckling. This innate movement (a runner has no idea this is happening on every stride!) pulls the muscle in two directions at once, causing microscopic muscle fiber tears and delayed onset soreness. That's why I couldn't run yesterday!
To prevent the soreness, Dr. Ibrahim recommends a cool down after every workout; light running, stretching, foam roller.
If you have DOMS, try alternate exercise the next day, like swimming or biking, rather than complete rest. Try to stay away from more pounding on the body.
Nutritionally, the article recommends foods high in anti-oxidants (stay natural, lots of fruits and vegetables), as well as protein and caffeine. Anti-inflammatories help in pain reduction, but not in long-term muscle repair. Be careful here, too: I lived on anti-inflammatories for a couple of months after a torn meniscus last summer to keep running, and ended up with elevated liver enzymes. I went cold turkey for four months, and my liver numbers returned to normal.
Massage and foam rolling are definitely recommended, and Dr. Ibrahim suggest heat, in the form of heat packs, hot shower, or hot tub, to increase circulation.
Also, I tell clients all the time, don't be afraid of muscle soreness. It shows that your muscles are breaking down to rebuild themselves stronger - in other words, you are working hard!
.
Yesterday, predictably, I couldn't run. My right knee was slightly swollen, and I felt discomfort in the right hip. I got in 45-minutes (13.5 miles) on the recumbent bike (a decent sweat!), and I'll be okay for running again today.
Bottom-line,. I had delayed onset muscle soreness (DOMS), and due to time constraints, didn't take the steps to alleviate it.
The Washington Post syndicate had a recent article on the subject, quoting Victor Ibrahim, a team physician for the D.C. United soccer team, and fitness author and running coach Matt Fitzgerald.
Fitzgerald explained that higher impact activity (like treadmill sprints) causes more damage, because of the eccentric (lengthening) strain of the movement. Further, the quads resist the stretch when the foot lands to keep the knee from buckling. This innate movement (a runner has no idea this is happening on every stride!) pulls the muscle in two directions at once, causing microscopic muscle fiber tears and delayed onset soreness. That's why I couldn't run yesterday!
To prevent the soreness, Dr. Ibrahim recommends a cool down after every workout; light running, stretching, foam roller.
If you have DOMS, try alternate exercise the next day, like swimming or biking, rather than complete rest. Try to stay away from more pounding on the body.
Nutritionally, the article recommends foods high in anti-oxidants (stay natural, lots of fruits and vegetables), as well as protein and caffeine. Anti-inflammatories help in pain reduction, but not in long-term muscle repair. Be careful here, too: I lived on anti-inflammatories for a couple of months after a torn meniscus last summer to keep running, and ended up with elevated liver enzymes. I went cold turkey for four months, and my liver numbers returned to normal.
Massage and foam rolling are definitely recommended, and Dr. Ibrahim suggest heat, in the form of heat packs, hot shower, or hot tub, to increase circulation.
Also, I tell clients all the time, don't be afraid of muscle soreness. It shows that your muscles are breaking down to rebuild themselves stronger - in other words, you are working hard!
.
Friday, May 22, 2015
Legal Run Around 5-K
Spring and summer are my favorite racing seasons. After a winter of pounding the treadmill, I like to test things out with some competition. Most of the times, I stay with familiarity, and run the same races each year. I tried a new one, the Legal Run Around 5-K in Somerville on May 21st, and plan to make it back.
The race is a benefit for the Somerset County Bar Association Foundation (thus, the name!), and is held in the evening, starting and finishing at the Somerset County Court House. Although there are many turns on the side streets of the borough, the course would be considered fast and flat. It was perfect running weather this year, too, in the high 50's, with a minimal wind. The race attracted just under 300, enough to be around people most of the way, but certainly not over-crowded. There's a good post-race vibe, with a DJ, buffet from Verve Restaurant, and a lot of raffle prizes.
As far as my race, the keyword would be "encouraging." After suffering a torn meniscus last August, my training had a lot of starts, stops, and hiccups through the past winter, and I didn't do nearly as much speed work as I would have liked.
That out of the way, my knees were not an issue in the race, and I got through the first mile in a satisfying 6:35. The crowd around me had thinned out, and although I kept running as hard as I could, I hit the two mile in a slower 13:40. I must have seemed in worse condition than I perceived, as a volunteer along the second mile, hearing my loud panting, said "pace yourself, bud, you still have half the race to go!"
The final mile ends on a slight grade for the final quarter-mile. I couldn't quite close in on the person in front of me most of the race, and I was "out-leaned," by another runner who must have been pacing off me in that final stretch. Although his hair was speckled with gray, like mine, luckily he was slightly younger, and I won the 55-59 age-group in 21:27.8, placing 21st overall.
Although this time is still about a minute behind where I was pre-injury, it's an improvement by about 30 seconds on my last two 5-k's. I didn't feel I could run a second faster in this one, but with some more track work over the next few weeks, hopefully there's still room to progress. I drove home satisfied, and "celebrated" with a large cheese steak from Rocco's in Bedminster, and a Narragansett beer!
The race is a benefit for the Somerset County Bar Association Foundation (thus, the name!), and is held in the evening, starting and finishing at the Somerset County Court House. Although there are many turns on the side streets of the borough, the course would be considered fast and flat. It was perfect running weather this year, too, in the high 50's, with a minimal wind. The race attracted just under 300, enough to be around people most of the way, but certainly not over-crowded. There's a good post-race vibe, with a DJ, buffet from Verve Restaurant, and a lot of raffle prizes.
As far as my race, the keyword would be "encouraging." After suffering a torn meniscus last August, my training had a lot of starts, stops, and hiccups through the past winter, and I didn't do nearly as much speed work as I would have liked.
That out of the way, my knees were not an issue in the race, and I got through the first mile in a satisfying 6:35. The crowd around me had thinned out, and although I kept running as hard as I could, I hit the two mile in a slower 13:40. I must have seemed in worse condition than I perceived, as a volunteer along the second mile, hearing my loud panting, said "pace yourself, bud, you still have half the race to go!"
The final mile ends on a slight grade for the final quarter-mile. I couldn't quite close in on the person in front of me most of the race, and I was "out-leaned," by another runner who must have been pacing off me in that final stretch. Although his hair was speckled with gray, like mine, luckily he was slightly younger, and I won the 55-59 age-group in 21:27.8, placing 21st overall.
Although this time is still about a minute behind where I was pre-injury, it's an improvement by about 30 seconds on my last two 5-k's. I didn't feel I could run a second faster in this one, but with some more track work over the next few weeks, hopefully there's still room to progress. I drove home satisfied, and "celebrated" with a large cheese steak from Rocco's in Bedminster, and a Narragansett beer!
Thursday, May 21, 2015
Electronic Gadgetry
I've always considered myself a "minimalist" or, maybe, "throwback" runner. Thick cotton sweatshirts insure a good sweat, no "Tech T's." My shoes are usually what's on sale at a discount outlet, and they're worn way past the "300 to 500 mile" turnover date. I never listen to music when I run, either.
However, I recently inherited my son's Apple I Phone, and my wife set up the Map My Run app for me. I like getting the exact pace of each mile and split time of my training runs. As I innately knew, my "six mile runs," are 5.56 and 5.85, respectively, which means my pace per mile is that much slower than I thought (although this Somerset Hills area of New Jersey is very hilly!). My normal Sunday "7.5" mile run? only 6.86.
Also, you can run the same course multiple times, and depending on how you cut the corners or traverse the curves, can add or delete at least a tenth of a mile off an average length run. Something to think about in a race, as well!
I kept the phone in my sweatshirt until it fell out and skidded on the pavement. Now, I just hold it, which isn't as inconvenient as it seems - you can put it to your hear to hear the splits.
I kept it with me for one run on all my regular courses. Once I have the exact distance down, I don't feel I need it - I have a Runner ID in my shoe, in case of any worst-case scenario situations.
For trail runs or running in unfamiliar territory I think it's very valuable, however. You have a phone for emergencies, a gauge of how far your running, and an instrument to get home if your lost.
We went to California for a wedding recently. I ran from just north of the famed Santa Monica pier to the Venice pier and back each day (all flat). My distances ranged from 6.85 to 7.02 miles, and it was amazing how my pace improved when I had someone in front or directly in back of me. The app backed it up with science, but my miles were at least 30 seconds a mile faster when pacing off someone. I also had my MIO watch on, streaming my heart rate. Everyone out there has at least two electronic gadgets with them when running, so I blended right in. Now I just have to get some funky tattoos!
However, I recently inherited my son's Apple I Phone, and my wife set up the Map My Run app for me. I like getting the exact pace of each mile and split time of my training runs. As I innately knew, my "six mile runs," are 5.56 and 5.85, respectively, which means my pace per mile is that much slower than I thought (although this Somerset Hills area of New Jersey is very hilly!). My normal Sunday "7.5" mile run? only 6.86.
Also, you can run the same course multiple times, and depending on how you cut the corners or traverse the curves, can add or delete at least a tenth of a mile off an average length run. Something to think about in a race, as well!
I kept the phone in my sweatshirt until it fell out and skidded on the pavement. Now, I just hold it, which isn't as inconvenient as it seems - you can put it to your hear to hear the splits.
I kept it with me for one run on all my regular courses. Once I have the exact distance down, I don't feel I need it - I have a Runner ID in my shoe, in case of any worst-case scenario situations.
For trail runs or running in unfamiliar territory I think it's very valuable, however. You have a phone for emergencies, a gauge of how far your running, and an instrument to get home if your lost.
We went to California for a wedding recently. I ran from just north of the famed Santa Monica pier to the Venice pier and back each day (all flat). My distances ranged from 6.85 to 7.02 miles, and it was amazing how my pace improved when I had someone in front or directly in back of me. The app backed it up with science, but my miles were at least 30 seconds a mile faster when pacing off someone. I also had my MIO watch on, streaming my heart rate. Everyone out there has at least two electronic gadgets with them when running, so I blended right in. Now I just have to get some funky tattoos!
Why do treadmills feel so hard?
The "Ask Well" column in the New York Times recently addressed a subject we've broached in this blog before: treadmills are effective, painful, and boring!
First, as far as effectiveness, I get my best workouts on the treadmill. Short intervals (10 x 800 at mile pace); long intervals (5 x 1600 at 5-K pace); tempo runs (2 x 5000 at half-marathon pace); or an eight-mile run (marathon to half-marathon pace); each workout has a plan and purpose. Endorphin release? Not until I'm done.
Most of my outdoor runs are the opposite. I head out one of a few familiar 6 or 7-mile courses, and just try to finish as quickly as I can. The runs start off at "long run" pace (about two minutes slower than 5-K race pace), and finish at tempo (about a minute slower than 5-k race pace).
It takes about a mile to mentally and physically get into it, and then my mind wanders into a thousand different thoughts, ranging from the mundane to philosophical. I've remembered song lyrics and baseball line-ups that had long eluded me in the midst of long runs. I've solved a few problems and rationalized many others. I've re-lived many memories and done some thinking about the future, too. I've never come back in a worse mood than when I started. And no matter how hard I run, I always feel refreshed at the end.
Ina 2012 experiment cited in the Times' article, people jogged on a track first, then went on a treadmill without speed displays and told to set it to a pace similar to what they ran outside. Almost all the participants picked a slower speed on the treadmill.
Mechanically, treadmill running is easier than outside running, because there is less impact and you're keeping up with the speed of the belt, rather than creating your own energy. Yet, it feels much tougher!
Researchers feel this is because the treadmills are inside, and the vitality you feel in the fresh air and outside elements can not be duplicated. Also, because the treadmills are a "walk to nowhere," there's not the same sense of accomplishment of actually covering a distance. I agree, and when on a treadmill, set it to "track mode," where it looks like you are actually circling the same 400-meter oval you do when running sprints outside. I can visualize making the final turn and "sprinting to the finish line."
First, as far as effectiveness, I get my best workouts on the treadmill. Short intervals (10 x 800 at mile pace); long intervals (5 x 1600 at 5-K pace); tempo runs (2 x 5000 at half-marathon pace); or an eight-mile run (marathon to half-marathon pace); each workout has a plan and purpose. Endorphin release? Not until I'm done.
Most of my outdoor runs are the opposite. I head out one of a few familiar 6 or 7-mile courses, and just try to finish as quickly as I can. The runs start off at "long run" pace (about two minutes slower than 5-K race pace), and finish at tempo (about a minute slower than 5-k race pace).
It takes about a mile to mentally and physically get into it, and then my mind wanders into a thousand different thoughts, ranging from the mundane to philosophical. I've remembered song lyrics and baseball line-ups that had long eluded me in the midst of long runs. I've solved a few problems and rationalized many others. I've re-lived many memories and done some thinking about the future, too. I've never come back in a worse mood than when I started. And no matter how hard I run, I always feel refreshed at the end.
Ina 2012 experiment cited in the Times' article, people jogged on a track first, then went on a treadmill without speed displays and told to set it to a pace similar to what they ran outside. Almost all the participants picked a slower speed on the treadmill.
Mechanically, treadmill running is easier than outside running, because there is less impact and you're keeping up with the speed of the belt, rather than creating your own energy. Yet, it feels much tougher!
Researchers feel this is because the treadmills are inside, and the vitality you feel in the fresh air and outside elements can not be duplicated. Also, because the treadmills are a "walk to nowhere," there's not the same sense of accomplishment of actually covering a distance. I agree, and when on a treadmill, set it to "track mode," where it looks like you are actually circling the same 400-meter oval you do when running sprints outside. I can visualize making the final turn and "sprinting to the finish line."
Friday, May 1, 2015
Running Form
Running is perhaps the most natural movement in the world. Little kids do it constantly, arms and legs flailing, cushioned by barely worn-in joints and cartilage. Soon, computers and video games, or other forms of recreation take the place of running around in the backyard. Those who choose to run are driven by competition, weight loss, longevity, fitness, or internal factors like the endorphin release that running provides in many of us.
Form becomes a factor in improving performance and avoiding injury. My own form varies, depending if I'm outside or on the treadmill. On the roads, I'm a supinator, which means I land on the outside of my heel with every foot strike, and push forward ("heel-toe method"). Inside, I tend to land on my forefoot more, and push off from there. I can tell this by the mirror test, and the wear of my running shoes. In the summer, when I run outside, the back right corner of my shoes break down first. In the winter, when most of my miles are done indoors, it's the front of the foot that goes first.
When buying running shoes, bring in your old pair to show the store clerk. Depending on your wear pattern, different brands or models may be preferred, depending on the amount of stability and cushioning you need.
Possibly because of my obsessive-compulsive nature, my running form, particularly in races, can seem like someone wasting a lot of energy in arm and head movement. I'm conscious of it, try to avoid it, but in the midst of competition or fatigue, resort to flailing around and gasping for breath.
Ideally, all your motion should be directed forward, with your arms about waist-level. They shouldn't swing past the mid-point of your body, and arms should be forward-directed, not side-to-side.
Going uphill, use your arms a bit more, and look ahead and slightly upward, as if you were on the rope pull on the bunny slope at a ski resort. Downhill, lean forward slightly and drop the arms. Don't put the brakes on! You can make up valuable time by pushing the downhills. There's not as much danger of falling as most people perceive.
A friend of mine once gave the advice of making believe you were holding 3 lb. weight in each hand. I couldn't believe that it could make you faster, but when I tried it, it actually improved my 5-k time by about 30 seconds.
Finally, try not to thump too hard on the ground. Your losing your "push-off," and increasing your chances of injury by landing hard. It's easy to gauge this on the treadmill, where you can actually hear when your stomping into the machine's belt with every stride - it's harder to judge outside. Logically, however, the more time the feet are on the ground, and the harder you land, will slow you down!
Use the mirror and your shadow as guides, and you can do a stride analysis at many running stores.
Everyone has their own running style, and a major makeover, particularly after someone has been running one way for many years, can actually increase the chance of injury. However, a little refinement can go a long way, saving valuable seconds in a 5-K or minutes in a marathon. I know!
Form becomes a factor in improving performance and avoiding injury. My own form varies, depending if I'm outside or on the treadmill. On the roads, I'm a supinator, which means I land on the outside of my heel with every foot strike, and push forward ("heel-toe method"). Inside, I tend to land on my forefoot more, and push off from there. I can tell this by the mirror test, and the wear of my running shoes. In the summer, when I run outside, the back right corner of my shoes break down first. In the winter, when most of my miles are done indoors, it's the front of the foot that goes first.
When buying running shoes, bring in your old pair to show the store clerk. Depending on your wear pattern, different brands or models may be preferred, depending on the amount of stability and cushioning you need.
Possibly because of my obsessive-compulsive nature, my running form, particularly in races, can seem like someone wasting a lot of energy in arm and head movement. I'm conscious of it, try to avoid it, but in the midst of competition or fatigue, resort to flailing around and gasping for breath.
Ideally, all your motion should be directed forward, with your arms about waist-level. They shouldn't swing past the mid-point of your body, and arms should be forward-directed, not side-to-side.
Going uphill, use your arms a bit more, and look ahead and slightly upward, as if you were on the rope pull on the bunny slope at a ski resort. Downhill, lean forward slightly and drop the arms. Don't put the brakes on! You can make up valuable time by pushing the downhills. There's not as much danger of falling as most people perceive.
A friend of mine once gave the advice of making believe you were holding 3 lb. weight in each hand. I couldn't believe that it could make you faster, but when I tried it, it actually improved my 5-k time by about 30 seconds.
Finally, try not to thump too hard on the ground. Your losing your "push-off," and increasing your chances of injury by landing hard. It's easy to gauge this on the treadmill, where you can actually hear when your stomping into the machine's belt with every stride - it's harder to judge outside. Logically, however, the more time the feet are on the ground, and the harder you land, will slow you down!
Use the mirror and your shadow as guides, and you can do a stride analysis at many running stores.
Everyone has their own running style, and a major makeover, particularly after someone has been running one way for many years, can actually increase the chance of injury. However, a little refinement can go a long way, saving valuable seconds in a 5-K or minutes in a marathon. I know!
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