It's a funny pyschological thing. Beginning in about March, everyone wants to start getting in shape for summer. You examine your mid-section, arms, legs and other exposed parts, and think: "I've got to get in shape!"
You start hitting the gym regularly. You walk, run, hike, or bike to shed the pounds. You add the weights for muscle tone, and start watching the diet. By June, your body starts looking the way you want it - finally!
Then the humidity kicks in. You have a vacation that may have sent you off course, fitness-wise. Ice cream, fudge, or beer become more a part of your life. Your work schedule is altered, which changes your routine, so essential to fitness consistency. The dog doesn't even want to go for a walk. You've hit the mid-summer fitness blahs!
It's hard to prevent, I know. You feel everyone else is relaxing and enjoying summer, why should I work? or work-out?
For 98% of us, we work becase must, although I feel blessed myself in that I do something I truly love. As far as working out, the most dedicated fitness enthusiast can experience doldrums at times. The key is not letting this feeling prevail!
Think of what you like to do, fitness-wise. If it's something like biking, take advantage of the longer days and early sunrises, and go for a long, leisurely ride, maybe on a route you haven't explored before. For runners, summer is a great time to build up a base for a fall half-marathon or marathon. You also have easier access to high school tracks to do your speedwork (without getting embarressed by the youngsters!).
If it's quieter than usual at your gym, try some exercises that you may not do during peak times. Think of balance exercises off the Bosu or stability Balls, or an outdoors workout with resistance bands or medicine balls. If you work out by yourself, get a friend with you for that little extra push and motivation.
Swimming is a good diversion for me. I try to find a lap lane, and bang out a mile. While I haven't swam competitively since catching the triathlon bug about 30 years ago, I'm pleasantly surprised how comfortable I still feel doing my mile workout. The toughest part is the first 10 laps when the shoulders are tight. Survive through that, and the rest of the way should be smooth, if you have a cardio base from another activity. If you want to add some good anaerobic work, throw in some 50 (two lap) or 100-meter meter sprints. Rest the time that the interval took you, and start again. The lungs will get a good burn, the arms will be pumped, and you're body won't be a best up as after a hard run.
I swim in an unheated pool, so I like to read a magazine and bake pretty well before jumping in. You're cool (almost cold) and refreshed when you're done! That's how I beat my mid-summer fitness blahs. Find
your way!
Friday, July 27, 2012
Friday, June 15, 2012
Bob Beckert Memorial 5-K 2012
Following the Long Branch Half-Marathon May 6th, I experienced a common malady - a running "hangover." Five months of focus on one event, and then, good or bad, the inevitable letdown afterward.
That's no problem, except that I run the Bob Beckert 5-K in Warren one month later, and as unofficial captain of our health club's team, I try to represent myself, and ourselves, as best I can.
This year's "hangover" was worsened by my chronically tender Achilles heel, which held up remarkably during the half-marathon, but throbbed constantly for the next week. Plus, right in-between these two races is the 25-mile "Coast To Coast" Bike Ride for the Multiple Sclerosis Society. So, I limber my legs up for the bike ride, but do very limited running through the first two weeks in May, and then try to focus on the Beckert Run.
The last two years, I was unable to break 20 minutes, despite what I thought were good efforts. I set that mark as a legitimate "over-under" for this year's race.
The Beckert Run, as I've noted in earlier posts, is a low-key, hometown race, although certified for the 3.1-mile distance. The mile-markers are somewhat of a mystery, with the lines on the street not correlating with the people yelling split times along the way. While somewhat confusing, I think it adds to the race's charm!
Also, although advertised as flat, it's actually rolling the whole way, with a killer hill up the Watchung Hills High School parking lot to finish!
Like most races, kids burst out in front, and you have to control your pacing in the beginning to not get caught up in that. Thanks to Advil and icing, my Achilles was holding up, and I went through the first mile in either 6:10 or 6:22, depending on which split I wanted to listen to.
I passed a couple of people who I heard talking about "breaking 20" in the second mile, and still felt strong, although I was definitely reaching my lactate threshold by this point.
There is no two-mile mark, but someone shouted "13 minutes" near a water stop, and took that as a general guideline.
In the half-marathon, I ran steady for 10 and slowed noticeably in the last three. Here, at at the shorter distance, I was determined to finish strong.
I ran as hard as my body would allow up the sloping Mountain Ave., and made believe the race ended at the traffic light, before the turn up the high school hill.
My thinking was, "You may die up that hill regardless, so don't slow down into it, and lose even more time!"
I was definitely at my heart race max turning up the parking lot but tried to maintain pace. I thought I was alone, but soon heard spectators yelling "C'mon guys, finish strong!"
Since that is a plural expression, I knew I was being closely followed. I gasped through the last few strides, maintaining my place (seventh overall out of 165, 2nd in 50-59 age-group), and hitting the finish line in 19:53. I was too out of it to hit my heart rate watch immediately, but about 30 seconds later, was still at 142.
My Achilles killed me again the next day,even worse than after the half-marathon, but I have to say I was happy with the race. Our other team members did well, too, and it was a nice early-Summer day!
Wednesday, May 16, 2012
Long Branch Half Marathon 2012
My annual Spring Half-Marathon is my biggest test of where I am at, running-wise, each year. Due, I felt, to some strategy errors the past two years, my times had been slipping a bit from my seven-minute a mile average I had been at since my late 40's.
This year, at 53, I was bent on reversing that trend, and did, finishing in a time of 1:31.46, a 7:01 average. It was good for 104th place overall in the field of over 6000 at the Long Branch Half-Marathon May 6th, and fifth in the (189 person) 50-55 age-group. My heart rate was 58 just before the start, and 165 at the finish (about 98% of my max). All good!
I feel for a race to be successful, three main elements must be in place: First, your training base must be sound, with equal parts distance, speed, and tempo. Second, your head must be into it, that day. In other words, other problems in your life can't be superceding the race that morning! Third, you must have a realistic goal, and a plan to get there.
Concerning the first element, I felt my training this year went well, helped in part by the unexpectedly mild New Jersey winter. I was able to get about 75 percent of my running outdoors, which most directly simulates the stride and breathing needed on race day.
Because I wasn't over-reliant on the treadmill, I didn't mind it when I had to stay indoors, and got most of my speedwork done inside. A new one that I threw in this year was: 10 miles on the treadmill, starting at a speed of 7.6. and ending at my race pace of 8.6. I changed the grade from 0 to 3 through every quarter of each mile, and inched the speed up .1 each mile. I did it twice, and that was my longest runs of the 5-month training period. I don't think I'll go longer than that on the treadmill (have to stay somewhat sane!), but, hopefully can get a few 12 or 13-mile training runs outdoors this summer.
The second element may be the hardest to control, and I've been in races where my mind was a million other places (or on one over-riding problem), and just couldn't get focused on the task at hand. Luckily, I was "in a good place", and the race seemed relatively important in the scheme of life.
Finally, I broke the race down to 5-5-3. Two five-mile races segments that I wanted to hit in 35 minutes (or just a shade less), and a final three-mile stretch, that feeling good or bad, I couldn't totally ruin the day's efforts. Luckily, I found two other guys going exactly the same pace as I, and we went stride for stride through 10-plus miles.
They had slightly more ambitious goals, and I resisted the temptation to stay with them, fearing that if I pushed it too much, I could end up tweaking my bothersome right Achilles. I still felt like I was working hard, but the last three were slightly slower than the first 10. Still, I didn't totally screw up my pacing like I had in last year's race, and finished looking slightly better than death!
Now, I'm on a little "running hangover." While I've gotten a few enjoyable outside runs in, it's cross-training time, and I can't look at a treadmill. But at least the memory is a positive one, and we'll see where we want to take it from here!
Friday, April 20, 2012
Better Sleep = Better health
As someone who rises at 4:15 a.m., Monday - Friday (5:30 on weekends), articles on sleep are of interest to me.
The Star-Ledger had an interesting article about it recently, quoting extensively from Mark Mahowald, a Minneapolis-based sleep expert.
It is estimated that 70 million Americans are sleep deprived - yes, I am one of them. Among the reasons: we're overcaffeinated (my hand is raised again) and often, over-medicated, from prescription and over-the-counter drugs.
We are also over-wired from all of our new-fangled electronic devices, and overstressed over finances, work, relationships, and a host of other reasons.
Mr. Mahowald also feels that people have made the amount of sleep they need "negotiable, rather than a biological imperative."
Sleep deprivation can lead to a number of problems, ranging from irritability, forgetfulness, decreased productivity in the classroom, workplace, or athletic field; or at worst, a greater likelihood of car accidents.
Results of numerous sleep studies show that most adults need seven to nine hours of sleep a night. There is a genetic component to it: some can function on as little as four hours a night, while others need as much as ten.
Mr. Mahowald notes that anyone who uses an alarm clock "is, by definition, sleep deprived, because if the brain had received the amount of sleep it wanted, you would have woken up before the alarm went off."
Some people are naturally "night people, or owls", and others are "day people, or larks." I used to work evenings, and stay up till about 2 a.m., waking up at about 7:30 a.m. Now, I'm a "lark", going to sleep about 9:30 p.m. and waking up well before dawn. Putting aside that I am in a less-stressful work enviornment, I feel healthier with the "early to bed, early to rise" routine.
Medically, insomnia results in a poorer quality of life, and can lead to depression. Conversely, depression often causes insomnia, making matters even worse!
There are also links to Diabetes and heart disease, particularly in those affected by sleep apnea.
Tips for better sleep include avoiding late dinners and drinking, turning off the TV and radio, keeping the room dark, and winding down physically and emotionally before bed. I would add that if you have one bad night sleeping, don't over-think it. Just try to get a normal amount the following evening, and you will be caught up. The multiple nights of little or no sleep are the killers!
Previous to a recent mini-vacation we took in Charleston, I hadn't slept past 6:30 a.m. in the past 15 years. Lo and behold, on vacation one morning, I kept thinking that I was waking up in the middle of the night and just stayed in bed. When I finally got up, I looked at the clock, and it was 8:40 a.m. Maybe my body needed the sleep!
The Star-Ledger had an interesting article about it recently, quoting extensively from Mark Mahowald, a Minneapolis-based sleep expert.
It is estimated that 70 million Americans are sleep deprived - yes, I am one of them. Among the reasons: we're overcaffeinated (my hand is raised again) and often, over-medicated, from prescription and over-the-counter drugs.
We are also over-wired from all of our new-fangled electronic devices, and overstressed over finances, work, relationships, and a host of other reasons.
Mr. Mahowald also feels that people have made the amount of sleep they need "negotiable, rather than a biological imperative."
Sleep deprivation can lead to a number of problems, ranging from irritability, forgetfulness, decreased productivity in the classroom, workplace, or athletic field; or at worst, a greater likelihood of car accidents.
Results of numerous sleep studies show that most adults need seven to nine hours of sleep a night. There is a genetic component to it: some can function on as little as four hours a night, while others need as much as ten.
Mr. Mahowald notes that anyone who uses an alarm clock "is, by definition, sleep deprived, because if the brain had received the amount of sleep it wanted, you would have woken up before the alarm went off."
Some people are naturally "night people, or owls", and others are "day people, or larks." I used to work evenings, and stay up till about 2 a.m., waking up at about 7:30 a.m. Now, I'm a "lark", going to sleep about 9:30 p.m. and waking up well before dawn. Putting aside that I am in a less-stressful work enviornment, I feel healthier with the "early to bed, early to rise" routine.
Medically, insomnia results in a poorer quality of life, and can lead to depression. Conversely, depression often causes insomnia, making matters even worse!
There are also links to Diabetes and heart disease, particularly in those affected by sleep apnea.
Tips for better sleep include avoiding late dinners and drinking, turning off the TV and radio, keeping the room dark, and winding down physically and emotionally before bed. I would add that if you have one bad night sleeping, don't over-think it. Just try to get a normal amount the following evening, and you will be caught up. The multiple nights of little or no sleep are the killers!
Previous to a recent mini-vacation we took in Charleston, I hadn't slept past 6:30 a.m. in the past 15 years. Lo and behold, on vacation one morning, I kept thinking that I was waking up in the middle of the night and just stayed in bed. When I finally got up, I looked at the clock, and it was 8:40 a.m. Maybe my body needed the sleep!
Wednesday, March 21, 2012
Risks of Red Meat
Spring is here, and we just uncovered our grill for the season. Just in time to read a recent article detailing the risks of eating red meat.
The study, released by the Archives of Internal Medicine, examined the eating habits and health of over 110,000 adults over a 20-year span. It concluded that eating red meat, any kind, and any amount, appears to significantly increase the risk of premature death.
Specifically, adding just one 3-ounce serving of red meat (think of a small burger) to a person's daily diet was linked to a 13 percent greater chance of dying during the course of the study. Replacing red meat with other foods also seemed to reduce mortality risks for the study participants.
It didn't matter if the red meat was steak, lamb chops, or pork. The theories why red meat is so dangerous are the iron and saturated fat in it, the nitrates used to preserve the meat, and the chemicals created by high-temperature cooking.
Bodybuilders usually espouse a lot of lean red meat, due to the iron content and protein. Endurance athletes like runners and cyclists tend to have less of it in their training diet, preferring a higher carbohydrate diet. With the exception of Atkins Diet proponents, most people watching their weight tend to limit red meat intake, as well.
From personal observation, I feel most people unconcerned about long-term health effects tend to eat more hot dogs, burgers, bacon or sausage than "healthy eaters" (and I admit, I love all those things, in moderation). Perhaps that had an effect on the conclusions of the survey: those that ate more red meat, for the most part, may have been more likely to make other unhealthy dietary choices (got to have fries with that burger, too!).
Whatever the reason, the article is a good cautionary tale: have red meat as a treat, and not a staple of your diet. Here's to spaghetti and red sauce!
The study, released by the Archives of Internal Medicine, examined the eating habits and health of over 110,000 adults over a 20-year span. It concluded that eating red meat, any kind, and any amount, appears to significantly increase the risk of premature death.
Specifically, adding just one 3-ounce serving of red meat (think of a small burger) to a person's daily diet was linked to a 13 percent greater chance of dying during the course of the study. Replacing red meat with other foods also seemed to reduce mortality risks for the study participants.
It didn't matter if the red meat was steak, lamb chops, or pork. The theories why red meat is so dangerous are the iron and saturated fat in it, the nitrates used to preserve the meat, and the chemicals created by high-temperature cooking.
Bodybuilders usually espouse a lot of lean red meat, due to the iron content and protein. Endurance athletes like runners and cyclists tend to have less of it in their training diet, preferring a higher carbohydrate diet. With the exception of Atkins Diet proponents, most people watching their weight tend to limit red meat intake, as well.
From personal observation, I feel most people unconcerned about long-term health effects tend to eat more hot dogs, burgers, bacon or sausage than "healthy eaters" (and I admit, I love all those things, in moderation). Perhaps that had an effect on the conclusions of the survey: those that ate more red meat, for the most part, may have been more likely to make other unhealthy dietary choices (got to have fries with that burger, too!).
Whatever the reason, the article is a good cautionary tale: have red meat as a treat, and not a staple of your diet. Here's to spaghetti and red sauce!
Thursday, February 16, 2012
Six-Pack Abs
One of the most frequently asked questions in fitness is: "how can you get six-pack abs?"
It's an easy answer, but hard to achieve: simply, a mix of the right strength and resistasnce program, combined with a good amount of aerobic exercise, and a proper diet.
First, the resistance program: Muscle growth comes throgh doing progressively harder exercises, so the muscle fiber breaks down and rebuilds itself stronger. Sit-ups or abdominal crunches use the abdominal muscles to raise the weight of the upper body. Leg lifts do the same for the lower body, both working your rectus abdominis, transverse abdominis, and other muscles in your core. Twists, standing or seated, weighted or non-weighted, will exercise the oblique muscles along your sides. Any variation of planks (or tabletops) will strengthen the lower back and glutes, as well as the shoulders and arms.
All resistance exercises are core exercises to some degree, particularly standing ones like lunges and squats. Exercises done off of stabilty balls or discs require varying degrees of balance, also strengthening the abdominal area. Boxing and martial arts exercises are also great strengtheners for the "core."
As far as aerobic exercise, my favorite for the abs is the Concept 2 Rower. Your abs are the stabilizing muscle with each pull, and my stomach is invaribly sore after a hard rowing workout. Running, because it is the most efficient in burning calories and also involves twisting of you body with every stride, is also great for the abs, as is swimming. The best part of cardio activity, as far as the abs are concerned, is the burning of fat after the carbohydrate storage of sugar has been depleted.
Concerning diet, the leaner you are, the more your underlying abdominal muscles will show. Everyone knows someone with a rock hard stomach, buried under a thick layer of fat! Keep the simple sugars and trans fats to a minimum, eat natural over processed, drink at least a half-gallon of water a day, and make up for a bad day of eating the next day. The longer the weight settles in, the harder it is to lose!
Start now, and hopefully, the "six-pack" will be there for summer!
It's an easy answer, but hard to achieve: simply, a mix of the right strength and resistasnce program, combined with a good amount of aerobic exercise, and a proper diet.
First, the resistance program: Muscle growth comes throgh doing progressively harder exercises, so the muscle fiber breaks down and rebuilds itself stronger. Sit-ups or abdominal crunches use the abdominal muscles to raise the weight of the upper body. Leg lifts do the same for the lower body, both working your rectus abdominis, transverse abdominis, and other muscles in your core. Twists, standing or seated, weighted or non-weighted, will exercise the oblique muscles along your sides. Any variation of planks (or tabletops) will strengthen the lower back and glutes, as well as the shoulders and arms.
All resistance exercises are core exercises to some degree, particularly standing ones like lunges and squats. Exercises done off of stabilty balls or discs require varying degrees of balance, also strengthening the abdominal area. Boxing and martial arts exercises are also great strengtheners for the "core."
As far as aerobic exercise, my favorite for the abs is the Concept 2 Rower. Your abs are the stabilizing muscle with each pull, and my stomach is invaribly sore after a hard rowing workout. Running, because it is the most efficient in burning calories and also involves twisting of you body with every stride, is also great for the abs, as is swimming. The best part of cardio activity, as far as the abs are concerned, is the burning of fat after the carbohydrate storage of sugar has been depleted.
Concerning diet, the leaner you are, the more your underlying abdominal muscles will show. Everyone knows someone with a rock hard stomach, buried under a thick layer of fat! Keep the simple sugars and trans fats to a minimum, eat natural over processed, drink at least a half-gallon of water a day, and make up for a bad day of eating the next day. The longer the weight settles in, the harder it is to lose!
Start now, and hopefully, the "six-pack" will be there for summer!
Monday, January 23, 2012
Paula Deen Controversy
The recent controversy surrounding celebrity chef Paula Deen, famed for her high calorie, high fat(and, I'm sure, delicious)Southern recipes, brought attention to the subject of Type 2 diabetes, and how it can be affected by diet.
As most know, Ms. Deen revealed a couple of weeks ago that she has had diabetes for about three years, and is now teaming up with a pharmaceutical company to promote a diabetes drug.
There are many questionable celebrity endorsement deals, and I am not writing as a judge of Ms. Deen's ethics or form of self-promotion. This story just gives an opportunity to point out that what you eat can be a crucial factor in whether or not you contract this life-threatening illness.
Genetics is the main factor, of course, and if you have a family history, you must be extra careful to avoid the excess sugar, starches, fried and processed food. Lifestyle, age, and stress also play a part.
Diabetes is a breakdown in the body to produce or effectively use insulin, the hormone that regulates blood sugar. Your fasting glucose level can be tested with the blood work associated with your annual physical. Range for adults is 65-99, and I'm happy to report mine was a comfortable 82 this year.
Mistakes you make in your diet (the Fat Darryl sandwich at the Rutgers grease trucks immediately comes to my mind) can be made up for with exercise. However, a truly bad diet is hard to overcome with working out.
Diabetes is something no one wants. It is a major cause of heart disease and stroke, and the leading factor to kidney failure. While Type I, or juvenile, diabetes is unavoidable in sufferers, Type 2 can be prevented by a combination of moderate diet and exercise.
I think Paula Deen can be a helpful voice in recognizing this problem, and she offers some tips in a website called diabetesinanewlight.com. The key thing is doing those things to prevent diabetes, rather than the much tougher steps required after you get it.
As most know, Ms. Deen revealed a couple of weeks ago that she has had diabetes for about three years, and is now teaming up with a pharmaceutical company to promote a diabetes drug.
There are many questionable celebrity endorsement deals, and I am not writing as a judge of Ms. Deen's ethics or form of self-promotion. This story just gives an opportunity to point out that what you eat can be a crucial factor in whether or not you contract this life-threatening illness.
Genetics is the main factor, of course, and if you have a family history, you must be extra careful to avoid the excess sugar, starches, fried and processed food. Lifestyle, age, and stress also play a part.
Diabetes is a breakdown in the body to produce or effectively use insulin, the hormone that regulates blood sugar. Your fasting glucose level can be tested with the blood work associated with your annual physical. Range for adults is 65-99, and I'm happy to report mine was a comfortable 82 this year.
Mistakes you make in your diet (the Fat Darryl sandwich at the Rutgers grease trucks immediately comes to my mind) can be made up for with exercise. However, a truly bad diet is hard to overcome with working out.
Diabetes is something no one wants. It is a major cause of heart disease and stroke, and the leading factor to kidney failure. While Type I, or juvenile, diabetes is unavoidable in sufferers, Type 2 can be prevented by a combination of moderate diet and exercise.
I think Paula Deen can be a helpful voice in recognizing this problem, and she offers some tips in a website called diabetesinanewlight.com. The key thing is doing those things to prevent diabetes, rather than the much tougher steps required after you get it.
Subscribe to:
Posts (Atom)
