New Year - New Goals

The New Year tends to bring a sense of purpose to exercise, after the excesses of the Holidays. It could be a couple of extra pounds around the middle, it could be a warning from a Doctor, or it could be a specific goal that you have in mind. In my case, the Long Branch Half-Marathon, held this year on April 27th, is the carrot I need to stay focused with my running. Summer and Fall, I love my six-mile runs outdoors, and I feel I push myself at about an 80% capacity. In December, I send in my annual entry to the Long Branch Half, and I begin my cherished and dreaded interval workouts on the treadmill. Today I just completed one of my favorites: 5 x 1 mi. on the "mill." The first I do at a relatively pedestrian 8.0 mph, but start at level three. Every quarter, I bring up the grade 1%, so I finish that mile at a challenging grade six. The next I start at 8.5, grade two, and, again, bring it up every quarter. Each interval starts .5 faster, but at one grade lower. The final one, I keep at grade zero, begin at 9.5, and increase the speed .1 each half-lap. When finished my heart rate is near its capacity of 165, or so. Yesterday, it was 11 degrees with blizzard-like conditions here in New Jersey. So I put on News 12 for the local weather remotes, and did another of my favorite workouts: a 10-K "commercial run." Here, you run at tempo pace during the programming, but at grade 2. In my case, I start off at 8.0 on the treadmill, about a 7:34 mile. When a commercial comes on, I drop down to zero grade, but pump up the speed to 9.0 (about 6:40 miles). Each commerical, I bring it up another .1, until the break mercifully ends. During the programming, to add a challenge, I raise the speed up .1 each mile, so between miles five and six, I'm at 8.5 (7:03 mile pace), during programming. When I hit the six-mile mark, I sprint in at 10.0 for the final .2, hopefully replicating a race. One more challenging workout is the race-pace 5-k. In my case, I try to break 20 minutes, which right now is a realistic test for me. So, after a mile warm-up, I start the first quarter at 9.0, grade 2. Each quarter, I raise the speed up .1, and try to maintain level 2 as long as I can. Eventually, I need to drop it down to grade one (or sometimes, zero), but still bring the speed up .1 every quarter. In this case, you finish up at 10.1 for the final lap. As I mentioned, be nice and warmed-up for that one, but you can get an intense workout in, with a warm-down in about 35 minutes. My goal is to try to maintain the same finishing times (between 1:30-1:35 for the half) I've had for the past five years. Hopefully, a little closer to that faster number. Set your own goals this year, and try to make them happen, "one step at a time."

Tunnel To Towers Run 2013

This was the third consecutive year running the Tunnel to Towers Run for my son, Max, my brother-in-law, Andy, and I. Once again, the day (Sun., September 29th) came up perfectly, and the experience matched it. Imagine over 25,000 people: firefighters from across the country; representatives from all branches of the military; police; Wounded Warriors, and ordinary citizens united in a single cause: remembering the heroes who died on 9/11 and ensuing wars, and most specifiically,the Stephen G. Siller Foundation. After the Boston Marathon bombings, additional security measures were in place this year: no bags or backpacks of any kind allowed, and all pre-race clothing and valuable can only be stored in clear plastic bags, which you can retrieve at the finish. Firemen and soldiers used to take pride in running in full gear: unfortunately, that's a thing of the past. The toughest part for us is the logistics of the early-morning trek from Somerset County, N.J., into Manhattan, and ultimately, to the starting line on the Brooklyn side of the Brooklyn-Battery tunnel. We managed that by grabbing the 6:20 PATH from Newark, and following the crowd to the awaiting ferries at Pier 11 for the boat ride past the Statue of Liberty and into the "Borough of Kings." We actually made it up to nearly the front of the starting pack, and Max, planning to use it as a tough Sunday workout, wiggled to the actual first row. I planned to run comfortably (not hard), but got caught up in a good pace, because for the first time, I was not crowded around hundreds of others in the tunnel. Wearing a light jacket with my keys, wallet, phone, and change, I vascillated between pushing the effort and just enjoying the experience. I guess I'm like an old dog, and couldn't help myself - I had to try and run hard. My breathing was actually somewhat labored in the narrow confines of the tunnel, and I was trying to remember how long that part of the run actually was (1.7 miles, to be exact). Third time running it, I still felt a tingle of emotion as you exit the tunnel and see the FDNY officers in full dress uniforms lining the route, each holding a picture of a fallen brother from 9/11, and the Stars and Stripes. Marching bands and cheerleading squads from area high schools line the remainder of the route, and the finish line, at Ground Zero, is packed with spectators. I had no clue what my finishing time would be, but was not disappointed when it read 22:17. I knew I was running hard when a volunteer near the finish asked if I was okay! My heart rate watch verifyed it: 163. Max actually ran a 19:40, and was featured for about 10 seconds racing with another young runner on WCBS-TV. The aftermath is a sea of runners and supporters: West Point and Coast Guard Academy cadets, London firefighters, you name it. There's a load of free food and drink (from donuts and coffee to ribs and beer), and a lot of FDNY and NYPD hats and t-shirts on sale, all to benefit charity. We left shortly after the race, but my parents and thousands of others hung around to listen to the bands and speeches from various 9/11 survivors, politicians, and military leaders. It's a day of pride to be a "New Yorker," and an American!

Watchung Muncipal Alliance Run 2013

As a warm-weather racer, The Watchung Municipal Alliance Run is usually my last scheduled race in the Fall. This year, the race was held on a rather warm but damp Sunday in early October. Our club is a sponsor of the event, and we had close to a dozen runners ( a sizable contingent in the field of about 50.) Besides the chronic tendonitis in my right achoilles, I'm just recovering from a pulled muscle in my lower stomach, which curtailed the intensity of my training over the past couple months. While I never stopped running (are you serious?!), I went to alternate days for a couple of weeks, and generally was careful about pushing it out too hard. Over the last few weeks, miraculously, it's coming around, a "3" on the pain scale, versus a worst of "7 1/2," or so. I popped a couple of Aleve that morning for good measure, but no excuses! My warm-up mile was comfortable, and I was ready to give a decent effort. The starting horn was a little abrupt, and caught me napping a bit. I mentally recovered about 30 seconds in, and felt I ran at maximum effort (given the above circumstances)from that point on. As usual, I caught the early rabbits by about a half-mile in, and was able to keep my "no one passes you!" credo. Unfortaunately, the runner in front of me showed no signs of slowing, so all the motivation had to come from within - no one was around me, front, side, or back! The first mile (mostly uphill) was a surprisingly slow 6:48. I knew the downhill on Sunlit Drive was advantageous for me, and I flailed away as hard as I could. The second mile was slightly faster, as I hit the mark in 13:20, but I was still hoping these splits were somehow incorrect. By this point, with the fog and distance, the runner in front of me was almost out of view. I still pushed as hard as I could around Watchung Lake (probably slowing up the hill on Stirling Road), and even turned it up one more notch in the final 1/4 mile around the north end of the Lake. It was with disappointment I saw the final time of 21:06, good for sixth overall and second in my 50-59 age-group. Checking my records, my time was "only" 15 seconds slower than last year, but a good minute behind my best efforts earlier this summer. What is most disconcerting is that I felt I ran close to all-out the whole way, with no strategy other than to keep pushing as hard as I can. Was it the groin, the achilles, too much distance, too little speed, too many years on the calendar, or all of the above? Maybe one more race this Fall will answer those questions.

Debunking Fitness Myths

A recent article synidicated by the Washington Post explored 10 common fitness myths, and challenged some time-held fitness beliefs. Here is a highlight, interspersed with some of my own comments. 1. A HIGHER NUMBER ON THE SCALE MEANS YOUR GETTING FATTER: This fails to take into account body composition. You can actually get leaner, with the scale staying the same or going up, by building muscle mass. Often, your waist size shrinks, your shoulders increase circumference, and your legs develop previously-unseen tone by strength-training. The scale, bottom-line, is not, in and of itself, an indicator of fitness. If you strictly want to lose weight, smoking three packs of cigarettes a day may help! Would that make you healthier? 2. LIFTING WEIGHTS MAKES WOMEN BULKY: Actually, the opposite is usually the case. In all my 25-plus years working in health clubs, I've only met a handful of women who were able to build up significant muscle mass to the point where they would be thought of as "overly muscular" or "bulky." Most women (and middle-aged men) simply don't have the testosterone levels to achieve this. Your "butt won't get fat" by doing squats or lunges, in fact, it will most likely get much smaller! 3. WHEN YOU STOP TRAINING, MUSCLES TURN TO FAT: They are like "apples and cotton candy," two different types of tissue. Apples, like muscles, are dense. Cotton candy, like fat, has little density, but a wide circumference. But apples can not turn into cotton candy, and muscle can not turn into fat. 4. RUNNING ON A TREADMILL IS BETTER FOR JOINTS THAN RUNNING OUTSIDE. Many fitness experts feel this is not the case, unless you are on a commercial-grade, extra shock-absorbing treadmill. As someone who logs many miles on both, I do feel the treadmill is easier on my body than the roads, if for no other reason than I can control the grade, and get off if discomfort occurs. That's obviously not possible four miles from home! 5. MODERATE AEROBIC WORK PUTS YOU IN THE IDEAL FAT-BURNING ZONE: While you burn a slightly higher percentage of calories from fat when your heart-rate is at 60-80% of your max (220-your age), you burn more total calories the higher your heart-rate is. In any given run, however, you will spend some time in the 60-80% range, some higher, and cool down at the lower rate, again. You can't burst out the door full blast woithout tearing or ripping something, and even if you did, you could not sustain that for very long. 6. AS LONG AS YOU EXERCISE, YOU CAN EAT ANYTHING YOU WANT: First, genetics is 50% of the way you look, no matter what. If your parents are heavy, chances are you are going to have to battle your whole life. Secondly, you have to create a calorie deficit to lose weight. If I were to do a hard 10-mile run, I would be burning up approximately 1100 calories. If I were to relax with four slices of pepperoni pizza and two beers after, I would be at just about even...contented, but just about even. That's how hard it is to lose weight through exercise alone. 7. MACHINES ARE SAFER THAN FREE WEIGHTS: Generally, I find, yes. However, not all machines are designed for every body. There is also usually one or two directions the machines can go, and it is does nothing to address balance and stability issues. Your height or weight may also not be suitable for every machine, particularly if the seats are not adjustable. I like to mix most strength-training workouts between machines, free weights, dumbells, and body weight exercises. Resistance bands, Gliding discs, and kettlebells are also great instruments to use. 8. IF YOU DON'T SWEAT, YOUR NOT WORKING: This is where people will think they are getting a better workout on the elliptical, say, than the weights, because it's sustained motion and you will sweat more. That is true! However, the afterburn of a hard weight workout lasts longer than a cardio session, meaning your body is burning calories more efficiently for up to six hours, rather than three with a typical cardio workout. Also, everyone has a different body thermometer. I get cold easily, and tend not to sweat much in cooler weather. Other people are the opposite, and regulate their body in the heat by sweating profusely. Heart-rate is a much better indicator of your effort level, although there is something satisfying about a sweaty shirt! 9. FAT CAN BE SPOT REDUCED: Everyone would be looking like a fitness model if that was the case! As I mentioned before, genetics is 50%, and if your parents both have thick legs, say, chances are you will as well. With diet, cardio, and weights, you will re-shape your body in general, but genetics will likely determine where you lose it from. 10. STRETCHING BEFORE EXERCISE IMPROVES PERFOMANCE: I use the analogy of the belts in your car. They're more likely to snap in the cold, and are more pliable after the car has been running for awhile. Before a race, I like to jog and then do "active stretches" like leg kicks or modified lunges to stay loose. After a run is the time for the static, relaxing stretches we are all familiar with.

Jimmy D Memorial 5-K

It was an "iffy" Labor Day weekend, weather-wise, in New Jersey this year. Clouds and humidity abounded, interspersed with storms, making outdoor plans shaky, at best. I decided if it wasn't raining Sunday morning, I would try the Jimmy D Memorial 5-k Run in New Brunswick. It's for a good cause, a foundation for Firefighter James D'Heron, who died saving a family in a burning house in the city a few years back. The race starts adjacent to the New Brunswick Middle School, and finishes on the stadium track, unusual for most road races. It's also in a quasi-urban setting, which also was a nice change, scenery-wise, for me. Jogging down Joyce Kilmer Ave., I noticed I was running mostly downhill from the start, which meant I would be finishing my warm-up (and more importantly, my race) uphill. The race attracted about 800 people, and was a women's New Jersey TAC Championship event. The crowd, both male and female, were more serious and fit than most races. Most of the state's major clubs were represented: The Garden State Track Club, Raritan Valley Road Runners, Shore Athletic Club, and others. I liked the fact there were many good runners: it would be easier to hold pace with more people around. As detailed earlier, I have chronic tendonitis in my right Achilles,and a new groin injury that I'm diagnosing as Osteitis pubis. Web MD describes this as a condition that causes chronic groin pain because of stress on the pubis symphysis, most common in distance runners and soccer players. Yep! I stood a few rows back, in respect to the crowd assembled, and the start (led by New Brunswick police and fire volunteers on motorcycles) was a shuffle for about 50 yards. I found some space after that, and with the groin reminding me every step but not killing me, I passed the (mostly downhill) first mile in 6:22. Not bad, now I had to just keep it together for the second. I gave myself the old credo, "No one passes you!" I was able to hold true to that through mile two, passed probably two dozen runners, but still hit a disappointing 12:55 split. The third mile was mostly on an upward grade, but not nearly like the hills I'm used to running in Somerset County. I held mostly steady, with maybe only two people passing me, while I was able to struggle past another dozen or so. I paid particular attention to anyone with bald spots or graying hair, like myself! I thought the turn-off for the track was on the first entrance to the stadium, but I was wrong. You had to go another 200 yards or so before entering, but then the final sprint was only about halfway around. Psychologically, once you hit a track, you have to go all-out. I did, and made it across the line in 20:29, the exact time of my last race, at Lake Takanassee. My heart rate was 155, and I felt I ran as hard as I could on this particular day. The various injuries held up, and the race was not a disaster. I finished 60th overall out 765, but didn't get an age-group award in this one. Although I didn't indulge this time due to scheduling issues, there was plenty of beer and food afterward, and next year, I hope to take advantage!

"Six-Pack" Abs

Six-packs are common discussions in health clubs - both the kinds you drink, and the ones that you develop through hard work, diet, and a little luck. The luck is your genes. Some people, genetically, have the propensity to develop ripped stomach muscles. Others are born with a blockier build (think of a beer keg, to stay in that frame of reference), and just cannot get that same look, no matter what they do. I always feel that you work the most on your strengths. If your abs look good, you work them even more. If they're not there, you tend to concentrate on other parts that can be developed easier. It's just human nature. Working with clients, I usually like to start with abs, rather than finish with them, as most trainers do. i feel abs are a priority for people, so it's good to hit them when your fresh and can keep good form. Plus, a variety of core exercises warms up the entire body and raises the heart rate up, so you are loose and supple for weight-bearing exercises. I think five-10 minutes of core work, on the ground or standing, is way more effective than a five-minute walk on the treadmill! It's important to hit the core (a group of over 20 muscles, including your hips and glutes), from many different angles. I like ground routines where you do one exercise on your back, one each from your sides, and one plank-type exercise facing down to spend an equal amount of time and effort in each direction. You can go two times through, with different exercises each time, for a total of eight different "ab" exercises. Change up your number of reps and your cadence, and don't forget some isometrics like your planks or "V-sit." Never pull on your neck when doing crunches, hold for a second when you "feel the burn," and put as much variety as you can in. I probably have about 100 different exercises that I rotate through for "abs," for myself and my clients. Out of all I do, I feel the most effective is the medicine ball throws off the decline bench. Have your partner throw 20 over your head, and reach up to catch, "Dwight Clark-style." Go all the way back to the bench, sit up with the ball over your head, and throw back, as hard as you like. Have your partner go next, then do another 20, catching it over your shoulder to target the obliques more. The final set, if your brave enough, sit up, and have your partner throw the ball into your stomach. Tighten up as hard as you can, and don't exhale as the ball hits! On the first five, guide it in with your hands. Then, the stomach should be ready for full absorption. I saw Evander Holyfield do this with a 35-lb medicine ball, only he was lying on the ground, where you cannot lean back to lessen the pain. Unbelievable! Those are for advanced exercisers, but other great ones are hanging leg raises (there's a bunch of different varieties of those), and partner resistance band pulls. Of course, to bring out the abs visually, you have to reduce the amount of surrounding body fat, through diet, cardio, or both. Getting a six-pack is a lot of hard work, but I always tell the clients (half-jokingly): "If your abs are good, the rest of life's problems will eventually work themselves out!"

Exercise and Pregnancy

My wife likes, but does not love, exercise. She does does her 30-minutes, three or four-days a week to stay in shape and keep the blood and oxygen flowing through the arteries. In the 25 years I've known her, she worked out most religously during her pregnancies with our two children. During those times, she walked on the treadmill or biked five times a week, and kept her tone with light weight-training. She felt good through the pregnancy, gained only about 30 lbs. through each one, and lost it quickly afterward. She also recovered fairly quickly following childbirth, and most importantly, both kids came out healthy! E#xercise during pregnancy is recommended by the American College of Obstetricians and Gynecologists. Highlights of their guidelines were published by Dr. Dennis Cardone, in the Family Medicine column of the Star-Ledger. Some recommendations they made were: sticking to non-weight bearing exercises like swimming or biking, rather than running; maintaining adequate water intake before, during and after exertion; not working to exhaution; avoiding exercising on your back after the first trimester; and avoiding activities with the potential for trauma or falls. These all seem reasonable and achievable for most people. I've also read that people who were avid runners can continue it through their pregnancy, with Physician's approval. However, don't increase your normal load, or pick up a new activity you are not used to. Besides the ability to bounce back into shape more quickly after delivery, benefits mentioned by the Physician's include reduced backaches, swelling and bloating; and improved posture, sleep and mood. Other advantages are better energy levels during this time; better strength and endurance, which can be important in the birth process, and, possibly, decreased risk of gestational diabetes. Warning signs to stop exercise? Dizzyness, shortness of breath, heart palpitations, back or hip pain, decreased fetal movement, vaginal bleeding or leakage of fluid, or persistant contractions. One should contact a Doctor immediately if experiencing any of these symptoms. The general summary is that exercise is good, but use common sense. Don't set new workout goals during this crucial period of your life, or do anything wild or crazy that may harm you or your baby. Get the blood flowing, stay happy, eat healthy, keep the joints moving, and remember everything you do, positive or negative, affects that precious cargo you are carrying!