Spring Running Tips

   Late Spring and early Summer are busy racing seasons, and we at Mountain Fitness are happy, once again, to serve as sponsors of the Bob Beckert Memorial 5-K Run, Sun., June 5th, 10 a.m. at Watchung Hills High School. Applications are available at the club, or through run4RJB.com.

    Running is one of the best form of exercises. It's my personal favorite, both for the feeling it gives me (physically and mentally), and the competitive aspect. You can constantly challenge yourself with races of varying distances and terrains.

     As I've gotten older (58 in September!), I've been injured more often, due to the effects of 40-plus years of moderate (25 miles) to heavy (60-plus) mileage; the workouts I do on my own and with clients at the club; and my tendency to jump back in, while I should be resting or re-habbing an injury. Frankly, I'm better at giving running advice than listening to it!

     All that being said, here's some good wisdom, courtesy of Dr. Frank Cardone, in a recent Family Medicine column in the Star-Ledger. Dr. Cardone notes that 40-60% of runners have at least one significant injury per year. I can raise my hand there, and add that many injuries I've suffered are compensatory for another ailment that hasn't quite healed. For example, a strained right Achilles that changed my gait, resulting in a meniscus tear on the same leg. Cross-train, ice, run, race, and now a strained right hamstring that I'm struggling through! You can imagine how it feels after a six hour drive to visit our son at college in New Hampshire!

     As per Dr. Cardone, here's some general tips to remember when hitting the roads:

 *Don't increase your mileage more than 10% per week, and also be careful about ratcheting up the intensity too fast. 

 *Although they are a necessary and essential component to any training strategy that involves racing, don't overdo the hill work or intervals.

 *Higher mileage corresponds with greater frequency of injuries. This has proven true in my case.

 *Don't run seven days per week. Every other day is optimal for injury prevention, and cross-training activities like swimming, rowing, or the elliptical trainer can take the place of running on the alternate days. That will keep the cardiovascular conditioning up, and emphasize some different muscles and movements.

 *Softer running surfaces are better, but also be careful of uneven terrain on trails or grass.

  *Use proper running shoes and replace them every 400 miles or six months.

 *Listen to your body, and don't run through pain. To that, I always joke, "Then I would never run!"

 Good luck on the roads this summer, and hope to see you at the Beckert Run on June 5th!

   

       

       

Slowly Back to Running...Slowly

  For the second straight year, I've had to postpone my plans to run the Long Branch Half Marathon this Spring. Last year, I held off, and ultimately, didn't enter because of effects of a torn right meniscus in the summer of 2015.
   This year, my training and racing was going well, and I entered the race as an "early bird" in November. My knee was still bothersome, but I was able to build up to 35 miles a week (mostly on the treadmill) by mid-February. I felt the weekly long run was a missing ingredient in my training over the past few years, so every Friday I would do 10 on the "mill" at about 7:45-8:00 pace. It was a physical and (mostly) mental challenge that I felt was properly preparing me for the May 1st half.
    I also was including weekly mile repeats on the treadmill, five of them, with a three minute walk break in-between. I'd usually start that at 8.0 pace (7:30 miles, at grade 2), and finish anywhere between  8.5 (7:04) and 8.8 (6:49).
     One Monday, the knee was bothering me, so I did the mile repeats at grade 0. Knowing this is easier, I pushed the pace above 9.0 (6:40 miles) for awhile, and felt my hamstring tightening up. I finished up the workout and stretched, hoping it was a tweak that would go away.  It was worse the next day, but I tested it anyway; outside this time, on a hilly, 6-mile course I do frequently.     Unsurprisingly, it felt like I was running on the worst potholed street in America with each step. The "hammy" was so tight at first that I could barely rotate my right leg. As it loosened a little, both knees took over the pain. I hobbled back at nine-minute pace, and even that was a struggle.
    Next step, a total shut down of running, and a couple of visits to my sports therapist, Dr. Jeff Larkin. Three weeks of cross-training entailed some great workouts (a numbing 41:54 10-K on the Concept 2 rower) and some some boring, mediocre ones on the elliptical as well. I got in some intense weight-training workouts, too, as my body did feel fresher and stronger without the rigors of the daily runs.
    I realized the half was a "no-go" again this year, and that began a long and frustrating process of ultimately getting a deferment for next year's race.
   In late March, I gingerly tried  three-miles on the treadmill again, slowly "building up" to 6.4 (9:24 per mile).  I can't believe how long that takes to complete! I stretched for a good 20-minutes after, and proclaimed myself happy that I was able to run at all!
    I've progressed to a half-mile warm-up (at 5.0-6.0 pace), and four miles in just under 35 minutes. I start it off real slow (have to!), today at 6.2 (9:41 pace), grade 2. Each quarter-mile, I bring it up .1, trying to maintain level 2 for a as long as I can, and then dropping it to grade 1. Today, I topped out at 7.7 (7:48 pace) and while the hamstring bothered me the entire time, I was able to complete it without going to my last resort, grade 0.
   That's four straight days of running now, and my legs say tomorrow should be cross-training. I've lived on the foam roller, and I promise I will continue it when (if?) I am healed!
    The Bob Beckert Memorial 5-K in Warren on June 5th is something I always like to run, and hopefully this glacier-like upward progress will continue.
     Sometimes, I wonder why I still bother with it, when there seems more reasons not to run, then to do it. But I'm also amazed at what a sense of accomplishment I'm getting from finishing these short, slow and painful efforts. Maybe that is the reason I'm still out there, trying!


 

Nutritional Common Sense

   At least once a week, I have someone approach me who's reading a book about, or on, the latest diet trend. Paleo, gluten-free, etc., the approach is almost always messianic in tone, and frankly, there's no sense in trying to rebut the argument. "Hey, if it works for you, go for it," is my feeling.
    All of those diets will work short-term. If you eliminate an entire food group, no matter what it is, you will lose weight. Hamburger without the bun? Yeah, your reducing calories, for sure...Bun without the hamburger? Yes, same effect! There are two main problems. First, eliminating an entire food group will likely leave you lacking in energy to get a good workout, and will probably leave you
short of some valuable vitamins and nutrients that stave off illness and disease.
    Secondly, very few people have the discipline to sustain that dietary lifestyle, long-term. You have a wedding coming up in six weeks you want to lose 15 pounds for, you can do it. A year from now, very unlikely. Birthdays, Holiday dinners, after-work cocktails, summer picnics....reality usually wins out.
    Exercise and a sensible diet are the time proven way to go, for health and weight control. Eat a wide variety of foods in small portions, and make sure their nutrient dense. Aim for losing a pound a week, if weight is an issue. Four pounds in a month? Doesn't sound like much. But how about 50 pounds in a year?
  Caroline Susie, a registered an licensed dietitian located in Dallas illuminated on some dietary fads in an article I saved in my files from last year.
   Concerning gluten, she points out (in a syndicated Dallas Morning News article) that gluten is an a naturally occurring protein in wheat, barley, and rye. It gives dough it's elasticity. Ms. Susie feels that unless one is gluten intolerant or has celiac disease, there's no reason to give it up. She also points out that gluten-free products are usually higher in fat and total calories than foods containing gluten, and that those who eat whole grains lose weight or gain less weight over time than those who don't.
   Concerning the Paleo Diet, based on the hunting and gathering habits of our ancient ancestors, Ms. Susie humorously remarks that our average lifespan is way longer than our Paleolithic relatives, and we're living healthier, too!
   Like me, she has a problem with eliminating entire food groups like dairy, grains, and potatoes, but she does like the aspect of emphasizing lean proteins, vegetables, fish, eggs, and berries, as well as the exercise component.
   Ms. Susie recommends that those interested in this type of diet go with a "modified Paleo," eliminating processed food and sticking to fresh, whole products.
   I think that's a good idea for anyone, no matter what you call the diet!
 

Fat Loss Tips from "Philly Mania"

Every year, I attend "Philadelphia Mania," a fitness convention sponsored by SCW, the organization in which I am certified through for Private Training.

    It's two days of a variety of lunges, planks, and push-ups, and squats from every possible angle. I keep up with current trends in the industry, keep my certification current, and get some great workouts, on top of it!

    This year's keynote speaker was Len Kravitz, Ph. D (the Canadian college professor, not the singer!). I also attended one of his workshops, entitled "The 12 Truths of Fat Loss."

    As this is a relevant topic with most people, I will share some salient points from the presentation.

  Truth #1: The warm-up makes a difference in Calorie Burning, A warm-up increases blood flow to the muscles, which increases muscle contraction, leads to earlier sweating, and regulates the body's temperature. A warm-up can be easy cardio or a variety of arm swings, twists, and kicks. Just get the juices flowing!

   Truth #2: Moving More During the Day is a Must! Adults and children spend 70% of their day in sedentary activities. Simply sit less, and move more!

    Truth # 3: Early morning exercisers should eat a Light Breakfast. A relevant study showed that those who eat a  light breakfast consisting of approximately 55% carbs, 20% protein, and 25% fat burned more total and fat calories in a 36-minute run than those who did it on an empty stomach. Find out foods work for you, to avoid stomach distress.

    Truth # 4: Eat low glycemic food, pre- and post-workout: High glycemic carbohydrates (examples: bagels, crackers, or raisins) raise blood glucose and insulin, which inhibits fat burning. Alternative low gylcemic foods include apples and apple products, cherries, dates, figs, and skim milk. Medium glycemic? bananas, rice, corn, and pasta. Check nutritional journals for a more complete list, and keep that fat-burning engine going!

   Truth # 5: Do More fast continuous exercise: Biking, elliptical, treadmill, rowing, whatever you prefer! Work at a maximal steady state pace, which means you can say "hello," "how are you," and "can't wait until I'm done with this machine!" Any more conversation that that, and you are "sub-max!'

    Truth # 6: Try Split Training: This is 2-4 sessions of intense exercise (15-20 minutes each), separated by 5 minutes of very easy movement. This all can be done on one machine, of course, but for variety, and to emphasize different muscle groups, try mixing up cardio machines when doing this workout! Whatever is your priority, keep that as the last one, to pump it out as hard as you can!

    Truth #7: Strength training does burn fat!: Great news for those who love the weights. Do multi-joint exercises using the major muscle groups. Do three sets of ten of six varied exercises, to work as many muscle groups as possible. Keep the workload where numbers eight-ten are a struggle to achieve, and rest 90 seconds between sets (about the time it takes to move from machine to machine in a gym).

    Truth #8: High-Intensity Circuits Work!: There are many different recipes for this, but simply: Combine short bursts on a cardio machine (up to three minutes, at the most) with three sets of a strength exercise, then jump back on the cardio for another short, intense burst. Repeat three or four times, and only rest 30 seconds after each set on the strength training.   

    Truth #9: High Volume Interval Training (for serious exercisers only!): Popularized by Pavoo Nurmi, a Finnish Gold Medal Olympic runners, nearly 100 years ago. He did six, 400-meter runs, at at nearly all-out speed. What did he follow that with? A "recovery run," of 6-12 miles. How does the average exerciser modify this? Try six one-minute all-out bursts on the bike, with a minute recovery. Then do 45-60 minutes on the bike, at about 60% of your hear rate max. 

    Truth #10: Intervals, at varying intensity (VIIT) are also great: This is an other inspired by an Olympic gold-medal runner. Base these on your all-out mile time. Do sets of 200-meter runs (half a lap) at 98-115% of your mile time. I'm probably around a six-minute mile at this point of my life, so my intervals would be anywhere from 44 to 51 seconds, and I would recover for about a minute. Try for 12 total, with a slow quarter-mile walk after the first six. This is another one for experienced runners only!

    Truth # 11: Exercise is the best prevention for weight regain: A direct quote from the American College of Sports Medicine (2009): "Consistent physical activity is the BEST predictor of sustained weight management after weight loss."

     Truth #12: For optimal fat loss, combine Interval Training with Steady State: I would add that this is best for cardiovascular performance in general. Intervals and steady runs have different, positive effects on the body's chemistry. Doing all intervals can cause too much stress on the joints and lead to injuries. Slow, steady runs obviously build up your endurance, but don't increase your speed or explosive power. Also, never get your brain used to just one type of training. Variety is best for adherence, fat loss, and performance!    

Exercise and Parkinson's Disease

   A well-publicized television piece showed sufferer's of Parkinson's Disease (a progressive disorder of the nervous system) involved in a vigorous boxing class: punching the heavy bag, swatting at the hand mitts, and skipping rope. Research says this is a great workout to fight the effects of this disease, as it combines aerobic activity, balance, coordination, and mental activity.
   Due to age or progression of the Parkinson's, not all sufferers would be able to engage in this intense a workout. It can be modified, for sure, and having other people around you when you exercise enhances the endorphin release that comes with a good workout.
    Mayo Clinic neurologist J. Eric Ahlskog was quoted in a recent syndicated article in the Newark Star-Ledger. Dr. Ahlskog, author of "The New Parkinson's Disease Treatment Book," feels that aerobic (steady state exercise) activity is the best way to protect the brain connections and counter brain shrinkage from Parkinson's, old age, or both.
    He feels stretching and balance exercises are great, too (and I concur!), as they help with the rigidity, slowed movements, and impaired posture and proprioception that comes along with Parkinson's, Multiple Sclerosis, and other nerve-related illnesses.
    He feels medication is an important element as well, particularly carbidopa/levodopa. These will help preserve quality of life and enable a patient to exercise.
     As with anyone else starting an exercise regimen, Dr. Ahlskog recommends anyone starting an exercise program consult with their physician first, and work their way up slowly. Optimally, a Parkinson's patient should aim for an average of 45 minutes of activity, four days a week..
   Do something you like, whether it's walking, swimming, biking, or an indoor exercise machine. Adherence is easier when you enjoy what you do! And don't baby yourself! Look to slowly increase your intensity as your body adapts.
   Unfortunately, age-related Parkinson's has become part of my family's reality. I am thankful there are medical treatments for it, and practical methods like aerobic exercise to help maintain a healthy life. For those looking for more information on the disease, the Michael J. Fox Foundation is a great resource as well!

The Sports Fan Heart Rate

   Raising up your heart rate during exercise is good - that's the idea of it, really! Raising your heart rate while watching sports - not so much.
   My wife's heart rate would often spike into the high 130's when watching our daughter's high school soccer games - nearly 80% of her maximum stroke output. A friend of mine, in his late 50's,  often reaches the 150's when watching his son's basketball games.
    The Wall Street Journal monitored a 23-year old Mets fan heart rate during Game One of the World Series.  With a resting beat of 65 before the game (typical for a fit person of that age), it spiked to 115 at certain points of the extra-inning affair, nearly double of the resting rate.
      Dr. Martha Gulati, a cardiologist at the the Ohio State University Medical Center, was surprised - that it was that low! She felt there were probably others in their 20's (when the heart can reach a higher beat capacity) that may have hit between a 160 and 180 max.
      Research quoted in the article backs that observation up. A 2008 study in the New England Journal of Medicine analyzed the heart rates of German fans watching their national team in the 2006 World Cup. It's studies found that fans watching a close soccer match were more than twice at risk of an acute event like a heart attack or stroke.
    The reasons the heart rate raises so much are physical and emotional. Watching a big game is not entirely sedentary, particularly if you are at the event. There's jumping, standing up and down, "high-fiving," and yelling. All sudden movements can spike your heart rate.
     Emotionally, a tense game can keep your heart at a steadily higher rate, as can the news or a dramatic movie.
     Bottom-line, the heart responds to stress, no matter what type it is. Root for your team, but leave the heart-pounding workouts for the gym!  
 
       

Watchung Municipal Alliance Run 2015

   One of the Fall traditions at Mountain Fitness is the Watchung Municipal Alliance Run, held at bucolic Watchung Lake and benefiting Drug Education programming in local schools.
     The race has changed dates many times, and had an unusually late one this year, November 7th. Luckily, the weather was unseasonably warm, hitting 61 at the 9 a.m. start.
     It's a small, local race, and our club provided nearly about a quarter of the entrants, noticeable in our "safety orange" long-sleeve t-shirts. For some of our entrants, it was their first 5-K, and it's a welcoming one, with a sense of familiarity and support among all the runners.
     While the vibe is low-key and friendly, the course is challenging, with a long, gradual hill up Sunlit Drive in the first mile, and a shorter, steeper climb on the Stirling Road side of the lake about a half-mile from the finish.
    As I'm getting older, I've lost what little acceleration I once had, so a 5-K is essentially a 20-minute sprint for me. With the first mile mostly uphill, it's hard to keep from hyper-ventilating, and I was jockeying with the first female finisher (a college runner), who seemed much smoother in stride and general form. We hit the mile mark in 6:49, about the split I was hoping for.
    The second mile is mostly downhill on Sunlit, turning onto Mountain Boulevard. Here's where you can make up some time, and I was happy with the 13:30 split at this point as well. \
   The final 1.1 is tricky, starting with a long straightaway on Mountain, before turning up the hill on Stirling. The tendency is to coast somewhat here and catch your breath for the coming incline. I always feel I'm going to "rig" on the hill somewhat anyway, so I try to take advantage of the "flat" while I'm there.
     Unfortunately, by this point, the field is usually spread out, and you really have to stay mentally focused  to not slow too badly.
     The hill was predictably draining, and I pushed with whatever I had left in the final, downhill 200 meters. My time was 21:25, sixth overall in the field of about 85, and about 30 seconds better than last year, when I was recovering from a meniscus injury.
      Our first-time runners really enjoyed the comradeship, and the post-race amenities of bagels, bananas, and hot coffee was appreciated.  One of our members had her-grand-daughter, who was visiting from Paris, join in the 1-mile walk. A big-city, college-aged girl, she never really experienced the small-town feel in Paris that she did at the Alliance Race. That's really what it's all about!