I saved an article from a while back in the Courier-News entitled "The 50-plus Plan For Living Well: Five Steps For Healthy Living," by author Joy Allison. I thought it was enlightening and re-affirmed some of the precepts we've written about before.
First is the acknowledgement that, over 50, even if you've been working out and eating well, you're not going to look the same. Gray hair develops; you lose follicles on your head and gain it other places; and the skin, no matter how taut the muscles underneath, begins to sag slightly.
Women have to deal with menopause, which tends to redistribute body fat around the midsection. Menopause also slows the metabolism, which means you need to eat less or exercise more to maintain the same body weight as in your early adulthood.
Men's metabolism slows as well with the loss of testosterone, and you are much more prone to injury. When I go to road races now, speaking to my peers, it's just a litany of aches, pains, and general complaints. And although the spirit may still be willing, the body may not be up to the hard workouts you used to love/endure.
Those reading this column are probably pretty conscious about exercise and nutrition. For those who have abused their bodies with alcohol, drugs, over-eating or inactivity through the years, middle-age is an even more challenging time. The "partyers" from high-school always seem to look the most haggard at the reunions.
Ms. Allison, a Nutritionist in Eatontown, offered these five tips.
EMPLOY THE 80/20 RULE: I tell clients this myself. Have 80% of your calories consist of "fuel;" nutrient rich, natural sources that help your body run healthy and strong. The other 20% is your "cheat" calories of "pleasure foods." But be mindful, those desserts, fast food favorites, and drinks are calorie dense. It's very easy to fill that 20% up quickly! As far as exercise, aim for five out of seven days. If you get six or seven in a week, that's like extra money in the bank!
IMPROVISE: If you're limited from running, try low impact alternatives like swimming or cycling. If exercise classes are your thing, you might have to switch from a high impact class to something like Yoga or Pilates. Find something that you like, and works for your body!
STRENGTH TRAIN: This could mean traditional weight-lifting, a body weight regimen of lunges, squats, pull-ups, and push-ups; resistance band training; medicine ball throws; or moving around logs in your backyard! Resistance training helps prevent age-related muscle atrophy. It also keeps your metabolism revved up, so you don't have to reduce calories to maintain a healthy weight. It keeps the ligaments and tendons more supple and strong, and prevents bone loss. Repeat: strength train!
USE MEDICINE AS A LAST RESORT; Medicine saves and prolongs lives, and I'm a big believer in it. However, don't rush to it without trying changes in your diet or lifestyle first. Exercise and a balanced, sensible diet can help stave off killer like diabetes and high blood pressure. Prevention is the key.
STAY POSITIVE; I always feel that stress causes most medical problems. It certainly lowers your immune system and effects your sleep, eating, and exercise habits. It definitely is bad for the heart, and I feel, creates the atmosphere for certain cancers to develop. Life certainly has it's challenges, but try not to over-think potential disasters, let the world's events get you down, or create unnecessary stress to others in your own life (which usually boomerangs back to you!). They say life is short, and when your over 50, you begin to understand what that phrase means!
Friday, August 19, 2016
Monday, August 15, 2016
Three Bridges 5-Mile Run
I've mentioned in previous posts that I enjoy running summer races. I like feeling comfortable, not chilled, at the start, and my body just seems to respond better to hot weather racing.
That self-analysis was put to the ultimate test this past Saturday in the Three Bridges Volunteer Fire Co. 5-Mile Run in Readington Twp.
Heat advisories and warnings were out all through New Jersey, as morning temperatures hit the low 90's, accompanied by stifling humidity that put the heat index off the charts.
I probably didn't help myself, either, by sipping a large hot chocolate from Dunkin' Donuts (my pre-race ritual) on the drive down to the race.
I noticed in my warm-up that the race course was also very hilly. As I train on this type of terrain, primarily, that wasn't a major concern for me. I just hate when I'm unfamiliar with the course (as I was here), and I'm not sure where and when I'm going to have to tackle a long, steep upgrade.
Excuses all in place, I lined up with a 100 or so other people for the small-town Hunterdon County race, which benefited the Hug-A-Bear Project for the prevention and treatment of Pancreatic Cancer.
The start and first mile was almost all downhill, and I missed the orange cone that marked the mile split. Water stops are every 1 1/3 miles, and when I reached the first my watch read 9:25. The second mile, which begins over a bucolic little bridge over the south branch of the Raritan River, is almost entirely uphill, and completely in the sun. I approached the two-mile point in 14:50.
My best case scenario (based on the seven-minute pace of my 5-K's this summer) was running the five-miler in 36 minutes and change. I still had a legitimate shot at that, but the field really started spreading out at that point, and I slowed as the heat began to take it's effect. The third mile passed in 22 minutes and change. I would need a good final two miles to break 37 minutes!
I mentally kept it together in the fourth mile, passing a few people in front of me as we went past the pastoral farmland of Western New Jersey. I hit four miles in 29 and something, and figured the course had to be flattening out at this point. No such luck!
Whether it was the heat, my own lack of hydration (remember the hot chocolate?), or just unfamiliarity with the five-mile distance, I really began to lag in the final mile. I tried every mental trick I could think of, to no avail. Those few people I passed in mile three got me back, and I just wanted to limit the damage. Luckily, the final third-of-a-mile or so is flat, and I staggered across in 38:47.
I was curious what my heart rate was, but, wouldn't you know it, I wasn't able to get it on my Mio watch this time - shoot!
Normally after a race I freeze almost immediately and have two or three layers of outerwear on. It had to be the unusual conditions, but this time, I just fell on the lawn in back of the fire station and laid there, shirtless, for about 15 minutes before moving at all.
I felt a bit disoriented, and when I went inside, had an orange juice to get my blood sugar level back up. Waiting for the awards, I probably drank a half-gallon of water, and my head got back together.
I knew I was near the front of the race (the winner, a top local runner, ran a 30:06 in the sweltering conditions), and figured I'd wait around for the results. I was 11th in the field, and won the 50-59 age-group, at least.
The Three Bridges Fire Co. were gracious hosts and there was even draft beer (Coors or my favorite, Yeungling) available to the runners. I knew one would totally send me for a loop on this day, and I also had a college track reunion "down the Shore" later in the evening.
This was probably my hottest race ever, but I chalk it up as a good experience overall, and I hope to keep the Three Bridges Five-Miler on my yearly racing calendar.
That self-analysis was put to the ultimate test this past Saturday in the Three Bridges Volunteer Fire Co. 5-Mile Run in Readington Twp.
Heat advisories and warnings were out all through New Jersey, as morning temperatures hit the low 90's, accompanied by stifling humidity that put the heat index off the charts.
I probably didn't help myself, either, by sipping a large hot chocolate from Dunkin' Donuts (my pre-race ritual) on the drive down to the race.
I noticed in my warm-up that the race course was also very hilly. As I train on this type of terrain, primarily, that wasn't a major concern for me. I just hate when I'm unfamiliar with the course (as I was here), and I'm not sure where and when I'm going to have to tackle a long, steep upgrade.
Excuses all in place, I lined up with a 100 or so other people for the small-town Hunterdon County race, which benefited the Hug-A-Bear Project for the prevention and treatment of Pancreatic Cancer.
The start and first mile was almost all downhill, and I missed the orange cone that marked the mile split. Water stops are every 1 1/3 miles, and when I reached the first my watch read 9:25. The second mile, which begins over a bucolic little bridge over the south branch of the Raritan River, is almost entirely uphill, and completely in the sun. I approached the two-mile point in 14:50.
My best case scenario (based on the seven-minute pace of my 5-K's this summer) was running the five-miler in 36 minutes and change. I still had a legitimate shot at that, but the field really started spreading out at that point, and I slowed as the heat began to take it's effect. The third mile passed in 22 minutes and change. I would need a good final two miles to break 37 minutes!
I mentally kept it together in the fourth mile, passing a few people in front of me as we went past the pastoral farmland of Western New Jersey. I hit four miles in 29 and something, and figured the course had to be flattening out at this point. No such luck!
Whether it was the heat, my own lack of hydration (remember the hot chocolate?), or just unfamiliarity with the five-mile distance, I really began to lag in the final mile. I tried every mental trick I could think of, to no avail. Those few people I passed in mile three got me back, and I just wanted to limit the damage. Luckily, the final third-of-a-mile or so is flat, and I staggered across in 38:47.
I was curious what my heart rate was, but, wouldn't you know it, I wasn't able to get it on my Mio watch this time - shoot!
Normally after a race I freeze almost immediately and have two or three layers of outerwear on. It had to be the unusual conditions, but this time, I just fell on the lawn in back of the fire station and laid there, shirtless, for about 15 minutes before moving at all.
I felt a bit disoriented, and when I went inside, had an orange juice to get my blood sugar level back up. Waiting for the awards, I probably drank a half-gallon of water, and my head got back together.
I knew I was near the front of the race (the winner, a top local runner, ran a 30:06 in the sweltering conditions), and figured I'd wait around for the results. I was 11th in the field, and won the 50-59 age-group, at least.
The Three Bridges Fire Co. were gracious hosts and there was even draft beer (Coors or my favorite, Yeungling) available to the runners. I knew one would totally send me for a loop on this day, and I also had a college track reunion "down the Shore" later in the evening.
This was probably my hottest race ever, but I chalk it up as a good experience overall, and I hope to keep the Three Bridges Five-Miler on my yearly racing calendar.
Thursday, August 11, 2016
Lake Takanassee Races 2016
Each summer brings me back to the Lake Takanassee Races in Long Branch on Monday nights. Four laps around, approximately eight-tenths of a mile each. Flat and fast, mile and two-mile splits, plus the clock at the conclusion of each lap.
Having run it at least once each summer over the past 35 years or so, I seem to know each step.
Fast start, try to get a good first mile split.....Incline near Ocean Avenue on the far side, sharp turn around the bridge.....hold pace till the two-mile mark...give everything you have over that last half-mile.
My best time, about 30 years ago, was a 17:01, running in lockstep with former Shore-area stars Hoyle Mozee and Bob Bazley. Back then, a time like that only got you about 20th place. Now, it would win it, easily, just about every week.
I ran "The Lake" twice this summer, clocking a 21:37 on opening night in late June, and a 21:47 this past Monday. Pacing with someone helps, and in the first week, I had two other well-known veteran "legends" to do so: Bill Scholl and Harry Nolan, still running strong in their 60's.
This Monday, I randomly got alongside the women's leader for two laps, in which we helped each through 5:01 and 10:30 lap splits. My first mile was between 6:35 and 6:45 both weeks, and I lagged a little bit in the second mile (running alone by this point), before leveling off in the final lap.
The crowd is smaller than the 1980's heyday, but it still can be competitive. Each week, there are high school teams that run en masse to prep themselves for the upcoming cross-country season. A few weeks back it was Ocean Twp., and last week, Asbury Park, The high school kids either blast out fast and fade, or hang back in a pack and blow by you in the last lap.
I ran into Tony Giordano, who guided many championship teams at Asbury Park back when I was a sportswriter for the Asbury Park Press. I always admired the way he handled the kids on his team, with class and respect, which was returned to him. He stays in touch with a lot of his athletes through Facebook, and I'm sure their experience on the track team under his tutelage has helped them through adulthood.
As always, there is a good sized crowd for the Kid's 1500-meter race proceeding the 5-K, and it's interesting to see the different methods the fathers use to encourage or cajole the kids through it. Hopefully, most of the young people will grow up to enjoy the sport through their life!
Having run it at least once each summer over the past 35 years or so, I seem to know each step.
Fast start, try to get a good first mile split.....Incline near Ocean Avenue on the far side, sharp turn around the bridge.....hold pace till the two-mile mark...give everything you have over that last half-mile.
My best time, about 30 years ago, was a 17:01, running in lockstep with former Shore-area stars Hoyle Mozee and Bob Bazley. Back then, a time like that only got you about 20th place. Now, it would win it, easily, just about every week.
I ran "The Lake" twice this summer, clocking a 21:37 on opening night in late June, and a 21:47 this past Monday. Pacing with someone helps, and in the first week, I had two other well-known veteran "legends" to do so: Bill Scholl and Harry Nolan, still running strong in their 60's.
This Monday, I randomly got alongside the women's leader for two laps, in which we helped each through 5:01 and 10:30 lap splits. My first mile was between 6:35 and 6:45 both weeks, and I lagged a little bit in the second mile (running alone by this point), before leveling off in the final lap.
The crowd is smaller than the 1980's heyday, but it still can be competitive. Each week, there are high school teams that run en masse to prep themselves for the upcoming cross-country season. A few weeks back it was Ocean Twp., and last week, Asbury Park, The high school kids either blast out fast and fade, or hang back in a pack and blow by you in the last lap.
I ran into Tony Giordano, who guided many championship teams at Asbury Park back when I was a sportswriter for the Asbury Park Press. I always admired the way he handled the kids on his team, with class and respect, which was returned to him. He stays in touch with a lot of his athletes through Facebook, and I'm sure their experience on the track team under his tutelage has helped them through adulthood.
As always, there is a good sized crowd for the Kid's 1500-meter race proceeding the 5-K, and it's interesting to see the different methods the fathers use to encourage or cajole the kids through it. Hopefully, most of the young people will grow up to enjoy the sport through their life!
Monday, August 8, 2016
Team Bloke 5-K
I like racing in the summer. I like being comfortable at the start, not freezing, and heat just works better for me than cold. My schedule at the gym is also a little lighter, and I can get out a bit more to test myself in a 5-K.
With that in mind, I tried a new race on Saturday, the second annual Team Bloke 5-K in Mendham. The race is a benefit for Brain Cancer Awareness, and honors Doug Clark, a local Mendham tri-athlete battling the disease. Doug is native of England, thus the "Team Bloke" moniker.
It was a competitive field, with many area tri-athletes and high school and college runners preparing for the season in attendance. I had no idea what to expect as far as my performance, as the arthritis in my knees seems to worsening all the time, right along with my training times.
Fortified with an early-morning Aleve, the joints felt okay warming up. My warm-ups are a lot longer than they used to be, now consisting of about two miles of light running, followed by a variety of kicks and lunges to get all the muscles and tendons in the legs as supple as possible.
The weather was hot and sticky for most, but perfect for me: low 80's, high humidity.
Mendham is a hilly area, and the race did not disappoint in that respect. The first mile was almost all downhill. I knew what had to follow, so I took advantage, and passed the first mile mark in 6:36. I felt 14:00 would be a realistic goal for the two-mile split, as the payback for the downhills would come. The second mile did seem almost entirely uphill, and I edged past two miles in 13:58.
At that point, I felt we were all even, and the course would flatten for mile three. In my perception, that wasn't the case, as I seemed to be lumbering uphill through most of it. There's a turnaround at the end of a court, with about 3/4 of a mile to go, and I tried to tough it out from that point.
There was a grey-haired gentleman in front of me most of the way who I focused on, figuring he probably was in my age-group. We passed each other a couple of times, and I edged in front about 200 meters from the finish. The end comes quickly, around a turn, which doesn't prepare you for a long sprint to the finish.
My finishing time was 22:10, and my heart rate was a high 171 at the finish. The grey-haired competitor just behind me was a very fit, 60-plus year old!
While I've run faster this summer, my effort was there, and the time was what I could expect on a rolling course like that. There was a good, positive vibe to the race, and I hope to be back next year!
With that in mind, I tried a new race on Saturday, the second annual Team Bloke 5-K in Mendham. The race is a benefit for Brain Cancer Awareness, and honors Doug Clark, a local Mendham tri-athlete battling the disease. Doug is native of England, thus the "Team Bloke" moniker.
It was a competitive field, with many area tri-athletes and high school and college runners preparing for the season in attendance. I had no idea what to expect as far as my performance, as the arthritis in my knees seems to worsening all the time, right along with my training times.
Fortified with an early-morning Aleve, the joints felt okay warming up. My warm-ups are a lot longer than they used to be, now consisting of about two miles of light running, followed by a variety of kicks and lunges to get all the muscles and tendons in the legs as supple as possible.
The weather was hot and sticky for most, but perfect for me: low 80's, high humidity.
Mendham is a hilly area, and the race did not disappoint in that respect. The first mile was almost all downhill. I knew what had to follow, so I took advantage, and passed the first mile mark in 6:36. I felt 14:00 would be a realistic goal for the two-mile split, as the payback for the downhills would come. The second mile did seem almost entirely uphill, and I edged past two miles in 13:58.
At that point, I felt we were all even, and the course would flatten for mile three. In my perception, that wasn't the case, as I seemed to be lumbering uphill through most of it. There's a turnaround at the end of a court, with about 3/4 of a mile to go, and I tried to tough it out from that point.
There was a grey-haired gentleman in front of me most of the way who I focused on, figuring he probably was in my age-group. We passed each other a couple of times, and I edged in front about 200 meters from the finish. The end comes quickly, around a turn, which doesn't prepare you for a long sprint to the finish.
My finishing time was 22:10, and my heart rate was a high 171 at the finish. The grey-haired competitor just behind me was a very fit, 60-plus year old!
While I've run faster this summer, my effort was there, and the time was what I could expect on a rolling course like that. There was a good, positive vibe to the race, and I hope to be back next year!
Friday, August 5, 2016
Sports Drinks - Pros and Cons
I remember when I was in sixth-grade (back in 1971), going to shoot baskets at my friend Andy's house. He was better than me, which wasn't saying much. But what impressed me most: he had a pair of Adidas sneakers, and sipped a Gatorade between games.
That was the first exposure I had to either product, and yet it's etched in my memory, 45 years later. I felt if I just had a pair of Adidas, and a bottle of Gatorade, I could be a much better player! Despite later exposure to both, I never improved much in basketball.
A recent syndicated article in the Washington Post entitled "Sports Drinks for Young Athletes: Fuel or Hype? looked into the content of sports drinks. Out of curiosity, I pulled out bottles of my two favorites, Gatorade and Vitamin Water, to examine the labels myself.
My 16.9 oz. bottle of Gatorade had 120 calories, with 29 grams of sugar (at 4 calories per gram, essentially all the calories are from sugar). There was 230 mg. of sodium (10% of a recommended daily total) and 65 mg. of potassium (2% of daily value).
The mix of carbohydrates (in the form of sugar) and salt is designed to replace electrolytes lost in strenuous exercise. And I have to say, there are times that I exercise intensely enough that Gatorade will replenish me in ways water does not. In a heavy bench press workout, for example, I feel more refreshed sipping Gatorade in-between each set than water. Years back, I worked as an Assistant Director of a day camp (10 hours in the sun), and double-shifted as an evening director at a "Y." I would be totally parched after a day at the camp, and would chug a 48 oz. Gatorade during my way down to the "Y." Nothing else would have done the trick.
My 20 oz. bottle of Vitamin Water also has 120 calories, and no sodium. It has 100% value of five vitamins, including my essential, Vitamin C. It also contains an impressive 880 mg. of potassium, 25% of a recommended daily value. There are 31 grams of sugar, which essentially fills all the calorie content. I like Vitamin Water to sip during a workout as well, but it personally doesn't replenish me quite as much as the Gatorade (maybe that's where the salt comes in!).
The article cautioned against these drinks for kids, citing a quote from the American Academy of Pediatrics that said," routine ingestion of carbohydrate-containing sports drinks by children and adolescents should be avoided or restricted...Water, not sports drinks should be the principal source of hydration for children and adolescents."
Part of the rationale is that kids and teens rarely lose enough electrolytes in their sports endeavors to require extra replenishment (see: my sixth-grade pick-up basketball games!). That point is well-taken. As a Fitness Trainer, I've worked with young people facing weight issues who came in with a bottle of Gatorade or Powerade. I discouraged it, only because that was another 120 calories they would have to work off to match what they were ingesting during a workout. Most of the time they were incapable of working that hard - water would be fine!
The article recommended water combined with a banana, orange, or clementine (perfect for after youth soccer games or road races!) The fruits have a higher amount of potassium, and various other vitamins and minerals. The natural sugars also enter the bloodstream at a steady rate, and will not spike blood sugar and insulin levels. Also, there's nothing added in them!
The article urged parents to read labels when buying sports drinks, and stay away from any with artificial sweeteners.
As a mature adult, I'll enjoy my Gatorade or Vitamin Water when my workout merits it, or when there are no healthy fruit alternatives available. Otherwise, I'll work on that gallon of water I lug around all day.
That was the first exposure I had to either product, and yet it's etched in my memory, 45 years later. I felt if I just had a pair of Adidas, and a bottle of Gatorade, I could be a much better player! Despite later exposure to both, I never improved much in basketball.
A recent syndicated article in the Washington Post entitled "Sports Drinks for Young Athletes: Fuel or Hype? looked into the content of sports drinks. Out of curiosity, I pulled out bottles of my two favorites, Gatorade and Vitamin Water, to examine the labels myself.
My 16.9 oz. bottle of Gatorade had 120 calories, with 29 grams of sugar (at 4 calories per gram, essentially all the calories are from sugar). There was 230 mg. of sodium (10% of a recommended daily total) and 65 mg. of potassium (2% of daily value).
The mix of carbohydrates (in the form of sugar) and salt is designed to replace electrolytes lost in strenuous exercise. And I have to say, there are times that I exercise intensely enough that Gatorade will replenish me in ways water does not. In a heavy bench press workout, for example, I feel more refreshed sipping Gatorade in-between each set than water. Years back, I worked as an Assistant Director of a day camp (10 hours in the sun), and double-shifted as an evening director at a "Y." I would be totally parched after a day at the camp, and would chug a 48 oz. Gatorade during my way down to the "Y." Nothing else would have done the trick.
My 20 oz. bottle of Vitamin Water also has 120 calories, and no sodium. It has 100% value of five vitamins, including my essential, Vitamin C. It also contains an impressive 880 mg. of potassium, 25% of a recommended daily value. There are 31 grams of sugar, which essentially fills all the calorie content. I like Vitamin Water to sip during a workout as well, but it personally doesn't replenish me quite as much as the Gatorade (maybe that's where the salt comes in!).
The article cautioned against these drinks for kids, citing a quote from the American Academy of Pediatrics that said," routine ingestion of carbohydrate-containing sports drinks by children and adolescents should be avoided or restricted...Water, not sports drinks should be the principal source of hydration for children and adolescents."
Part of the rationale is that kids and teens rarely lose enough electrolytes in their sports endeavors to require extra replenishment (see: my sixth-grade pick-up basketball games!). That point is well-taken. As a Fitness Trainer, I've worked with young people facing weight issues who came in with a bottle of Gatorade or Powerade. I discouraged it, only because that was another 120 calories they would have to work off to match what they were ingesting during a workout. Most of the time they were incapable of working that hard - water would be fine!
The article recommended water combined with a banana, orange, or clementine (perfect for after youth soccer games or road races!) The fruits have a higher amount of potassium, and various other vitamins and minerals. The natural sugars also enter the bloodstream at a steady rate, and will not spike blood sugar and insulin levels. Also, there's nothing added in them!
The article urged parents to read labels when buying sports drinks, and stay away from any with artificial sweeteners.
As a mature adult, I'll enjoy my Gatorade or Vitamin Water when my workout merits it, or when there are no healthy fruit alternatives available. Otherwise, I'll work on that gallon of water I lug around all day.
Wednesday, July 27, 2016
Avalon Run From the Sun 5-K
Yes, running is part of my vacation. I love to do it. It gets my day started out right, approximately eight miles along the shoreline between Stone Harbor and North Wildwood, observing the herons and orioles congregating in the marshes, and sharing the road with other early-morning exercisers.
The course is long, sun-baked, and a bit monotonous. You feel like you're in the middle of a marathon at times, which is good, mentally. Coming back onto Seven Mile Island on my way back, I pick up the last two miles as I'm back in civilization, southern Jersey Shore-style.
I also usually do a race that week, the Run From the Sun 5-K in Avalon. It's sponsored by the Avalon Yacht Club and benefits charities focusing on Skin Cancer - certainly a relevant cause in those surroundings.
The race, no surprise, is flat and breezy, with the Atlantic Ocean just yards way. Although there's a low-key family vibe, good runners representing most of the Mid-Atlantic states show up. It's on the third Sunday in July, which means it's also hot.
Last year, I had my worst race of the year here, something in the low 22-minute range. I can't remember exactly why, I think it was just "dead legs" and low inspiration that day.
I set my goal modestly this time, just beating last year's sub par effort. I arrived early and did a thorough warm-up of about two miles and then a series of high kicks, high knees, side kicks and walking lunges to get all the aging muscles loosened.
My last race, at Lake Takanassee in Long Branch on June 27th, was my best time of the year, so far, 21:37 for the 5-K. I had a couple of friends to pace off of, ran fairly evenly, and concentrated on my form. Usually, especially in a short race, I am a jumble of flailing arms and legs, and you can hear my labored breaths from any close proximity. I tried to keep that in check at Takanassee, because I realize it's all wasted energy. While my time was not great that night, the clock was moving in the right direction.
That was my mantra at Run From the Sun. "Head straight, arms low, breathing in control."
I paced next to another middle-aged guy who seemed pretty fit in the first mile, which runs straight from 28th Street to the north end of the island. My split was 6:53 - not great, but sustainable.
The second mile was into the wind, a bit. I edged past my middle-aged pacer, but was then passed by another runner, in his 40's probably, but built a bit more like a weight-lifter than a distance runner. I resolved to stay on his shoulder to at least the two mile mark, which we both passed in 14:03.
I was still feeling within myself at this point, and knew an eight-minute 1.1 would put me right at the 22 minute-mark. I edged past the weight-lifter, and settled in right behind a pack of two fleet women and another middle-aged guy.
As I sped up, they seemed to as well, and I never quite got on their shoulder. I knew where the turn for home was (about 600 yards from the finish), and picked it up further, but still couldn't catch them. There's a three-mile split (I like that bit of information!), and I reached that in 21:20. "Okay, 39 seconds for .1 to break 22!"
I picked it up even a little more, I thought, but crossed the finish line just above the 22-minute mark, at 22:02. With the chip timing, it was an even 22:00. "Dang, if I just turned a corner a split second faster!"
Still, my time was better than last year's by about 15 seconds, and I ended up second in the 55-59 age-group, just behind a gentleman who was in that pack of three ahead of me. I felt I keep my breathing under control, and my heart rate was a high, but not outrageous, 154 just after finishing.
The age-group awards were a personalized race pint glass, perfect for the first day of a week-long vacation at the Shore! There was also plenty of pizza from Tonio's Restaurant in Avalon, which they graciously gave a box "to go" for any requesting runner.
The sponsors from the Avalon Yacht Club gave short, yet poignant comments on the dangers of skin cancer, and it was interesting to hear all the places the age-group winners came from: New Hampshire, Ohio, North Carolina.
All-in-all, a good start to a week's vacation on the Jersey Shore!
Tuesday, July 26, 2016
The endless debate: weights vs. cardio?
Strength training vs. cardio? This issue has been talked about here before, and in countless scientific studies and fitness. Both are great for you, and are not mutually exclusive
Think of professional or Olympic athletes. Most require a great degree of strength and cardiovascular conditioning (as well as balance, coordination, and flexibility).
For pure weight loss, I have found cardio works the best. It's rare to see an overweight person in a marathon, and I've found that the more miles I run, the skinnier I get. Plus, for heart and lung health, cardio is unsurpassed. And really, the heart is the most important muscle!
However, to build up muscle strength; to preserve your bones; to keep your ligaments and tendons supple; and to boost your metabolism, strength training is key.
It's ironic: after a hard cardio workout, I'm drenched with sweat. After a similarly intense strength training session, not as much. Yet, the after-burn (when your burning additional calories at rest) is approximately six hours after a good weight workout, and only about three after cardio.
Strength training does stimulate your metabolism. The more muscle you have (and that's lean muscle mass, not bulk), the more calories you burn at rest. You can eat more and retain your weight; or by reducing calories intake, see the scale move in the right direction.
In the 18 years I've owned Mountain Fitness, my weight has fluctuated about 10-12 lbs., depending how much cardio or strength training I have been doing at that time. But my body fat percentage has always stayed within two percentage points. That's because when I was a bit heavier on the scale, it was times I was concentrating more on lifting, and my body fat did not increase because I was more muscular!
I feel an approximate 50/50 mix of strength and cardio is the best to reach my fitness needs. If it's winter, and I'm preparing for a Spring half-marathon, I'm doing more cardio. After about five months of focusing most of my attention on running, I'm a little burnt out and bored with it, and make strength training more of a priority.When other races come around, I'm back to hitting the roads a
little more regularly.
The point is, go by feel and what you like to do. Any form of fitness is great for you, and you will get benefits. Mixing it up, exercise-wise, is just a "balanced diet." Find the right formula for you!
Think of professional or Olympic athletes. Most require a great degree of strength and cardiovascular conditioning (as well as balance, coordination, and flexibility).
For pure weight loss, I have found cardio works the best. It's rare to see an overweight person in a marathon, and I've found that the more miles I run, the skinnier I get. Plus, for heart and lung health, cardio is unsurpassed. And really, the heart is the most important muscle!
However, to build up muscle strength; to preserve your bones; to keep your ligaments and tendons supple; and to boost your metabolism, strength training is key.
It's ironic: after a hard cardio workout, I'm drenched with sweat. After a similarly intense strength training session, not as much. Yet, the after-burn (when your burning additional calories at rest) is approximately six hours after a good weight workout, and only about three after cardio.
Strength training does stimulate your metabolism. The more muscle you have (and that's lean muscle mass, not bulk), the more calories you burn at rest. You can eat more and retain your weight; or by reducing calories intake, see the scale move in the right direction.
In the 18 years I've owned Mountain Fitness, my weight has fluctuated about 10-12 lbs., depending how much cardio or strength training I have been doing at that time. But my body fat percentage has always stayed within two percentage points. That's because when I was a bit heavier on the scale, it was times I was concentrating more on lifting, and my body fat did not increase because I was more muscular!
I feel an approximate 50/50 mix of strength and cardio is the best to reach my fitness needs. If it's winter, and I'm preparing for a Spring half-marathon, I'm doing more cardio. After about five months of focusing most of my attention on running, I'm a little burnt out and bored with it, and make strength training more of a priority.When other races come around, I'm back to hitting the roads a
little more regularly.
The point is, go by feel and what you like to do. Any form of fitness is great for you, and you will get benefits. Mixing it up, exercise-wise, is just a "balanced diet." Find the right formula for you!
Subscribe to:
Posts (Atom)
