We visited our son at college in New Hampshire last weekend. It was a great family time with both of our kids (our daughter is working in Boston).
Of course, I have to keep up my workouts, no matter the time squeeze or level of fatigue from five-plus hours on the road! Friday, I planned a cross-training day and got in a decent one, an hour on the Precor elliptical, in which I covered just over six miles at varying grades.
Saturday, I planned on running. I got a good night's sleep (those long hours driving probably helped!) and hit the treadmill at the hotel gym at 6:30 a.m. I knocked out five one-mile repeats, with my speed ranging from 8.0 to 9.2, and the grade shifting anywhere from 1 to 5 percent. The speed wasn't all out, so I limited the rest to .2 miles, rather than my customary quarter-mile jog. My heart rate peaked at 151, and my long-sleeve shirt was soaked in sweat.
Inspired, I planned to do the treadmill again Sunday morning, perhaps two three-mile intervals at half-marathon pace, or something along those lines. We had some down time during the day, and I took a half-hour nap in the late morning, and another 45-minute snooze in the late afternoon.
I also had regular tea after dinner, and a sugary dessert (okay, two Reese's peanut-butter cups!), no doubt spiking my blood sugar. I fell asleep about 10, and woke up at 2, my body and mind both working at full blast. Reading probably would have helped, but I didn't want to awaken my wife, so I just laid there, tossing, turning, shifting, and essentially waiting till morning. I did fall asleep briefly and lightly. I know that because I had a very vivid dream that you only remember in a half-conscious state.
I got out of bed at 6:30 (late for me!), and my mind and body were too groggy to push out an intense treadmill workout. Back on the elliptical I went, and with greater effort matched the time and distance I did on Friday. My run was postponed till Monday, but I did compensate with a good session of hills.
Sleep definitely effects your workout intensity. I wake up at 4 a.m. five days a week (and at five on the weekends), so I haven't slept eight hours a night in decades Also, drinking as much water as I do, and being 57, I'm up a few times a night to hit the bathroom. If I fall right back to sleep, I'm good. If my mind starts racing, I'm finished, and the next day I'm less focused and forgetful, and generally in a agitated mood. My workouts are also not as productive.
Thousands of hours are spent on sleep research, and millions of dollars are spent on natural and medicinal sleep enhancers. Everyone needs a different amount, but the key seems to be consistency in bed and waking times, and being careful with dietary intake (such as the caffeine and sugar mentioned above!) before bedtime. Find what works for you, and, please, let me know!
Tuesday, September 29, 2015
Friday, September 18, 2015
Workout Prep
Getting ready for a workout, run, or race is a science unto itself. Here are a few tips from someone who's done it wrong and right through 40 years of training.
*MAKE SURE YOUR HYDRATED: You shouldn't be thirsty before a workout, as your body will lose water through sweat. Try to ingest about 16 oz. of water in the hour before starting exercise.
*BUT NOT TOO HYDRATED: Your stomach should not be bloated with liquid, as this may hamper performance and cause unwanted bathroom breaks.
*SNACK (HEALTHY): My pre-workout favorite is a banana and peanut butter, with a cup of black tea and honey. Try to have as many varied nutrients in your snack as possible. Find out what works for you, both in terms of performance and digestion. Don't over-indulge and avoid salty foods (no pepperoni pizza!).
LIMBER UP: Pre-run static stretching is discouraged by modern researchers. Loosen up with walking lunges or martial-art style kicks before doing a cardiovascular workout. Before lifting, try some moves with a resistance band or weighted stability ball. If you want to get your heart rate up a bit before a strength-training workout, use a rower or elliptical machine, as they will engage both upper and lower body muscles.
PUT THE PHONE AWAY: Texting, or checking your e-mails or Facebook page, are distractions and intensity-killers. If a loved one knows you're at the gym, they can call the front desk to reach you in case of emergency.
GET INTO A FOCUSED STATE: This is most important before a race, interval workout or intense weight workout. Just think of the task at hand and get the day's worries out of your mind. I tend to be somewhat unsocial before races, because I want to be alone and get in my "zone." There's plenty of time to commiserate and catch up with friends after!
GO TO THE BATHROOM: At a large race, this requires some planning, as long lines develop at the porta-potties before race-time. I've always had nightmares of being in the john when the a race went off, and I'm sure it's happened many times! After I hit the bathroom, I don't ingest any more liquids before the race.
Everyone's pre-workout or pre-run routine will vary somewhat. Experiment during training, and you'll have it down for races or competitions. I've learned the most (like everything else in life) from past mistakes!
*MAKE SURE YOUR HYDRATED: You shouldn't be thirsty before a workout, as your body will lose water through sweat. Try to ingest about 16 oz. of water in the hour before starting exercise.
*BUT NOT TOO HYDRATED: Your stomach should not be bloated with liquid, as this may hamper performance and cause unwanted bathroom breaks.
*SNACK (HEALTHY): My pre-workout favorite is a banana and peanut butter, with a cup of black tea and honey. Try to have as many varied nutrients in your snack as possible. Find out what works for you, both in terms of performance and digestion. Don't over-indulge and avoid salty foods (no pepperoni pizza!).
LIMBER UP: Pre-run static stretching is discouraged by modern researchers. Loosen up with walking lunges or martial-art style kicks before doing a cardiovascular workout. Before lifting, try some moves with a resistance band or weighted stability ball. If you want to get your heart rate up a bit before a strength-training workout, use a rower or elliptical machine, as they will engage both upper and lower body muscles.
PUT THE PHONE AWAY: Texting, or checking your e-mails or Facebook page, are distractions and intensity-killers. If a loved one knows you're at the gym, they can call the front desk to reach you in case of emergency.
GET INTO A FOCUSED STATE: This is most important before a race, interval workout or intense weight workout. Just think of the task at hand and get the day's worries out of your mind. I tend to be somewhat unsocial before races, because I want to be alone and get in my "zone." There's plenty of time to commiserate and catch up with friends after!
GO TO THE BATHROOM: At a large race, this requires some planning, as long lines develop at the porta-potties before race-time. I've always had nightmares of being in the john when the a race went off, and I'm sure it's happened many times! After I hit the bathroom, I don't ingest any more liquids before the race.
Everyone's pre-workout or pre-run routine will vary somewhat. Experiment during training, and you'll have it down for races or competitions. I've learned the most (like everything else in life) from past mistakes!
Tuesday, September 8, 2015
Reducing Outside Stress
The world can be a depressing place at times. Headlines this week include the far-reaching migrant crisis in Europe; the decline in the world-wide economic markets; the heated debate over the Iranian nuclear deal; the continued, unsettling violence in the Mid-East; and the vitriol of the American presidential race. I'm a news junkie, and frankly, it can get you down.
Running and exercise certainly helps to release endorphins, think things through, and put it all in perspective. Running outside, in particular, with no television in front of you, or electronic devise in your ear, can be mentally refreshing.
In my files, I found an article from Drs. Mehmet Oz and Mike Roizen dealing with this subject, syndicated in the Star-Ledger back on June 18th.
They cited a national survey of 2,500 Americans. Some 25% of respondents said they felt a great deal of stress over the last month, with the news a major contributor for 40% of them. Another interesting survey of 4,500 individuals, conducted by the University of California, Irvine, was held around the time of the Boston marathon bombings. It found that people, unrelated to that horrible day, who watched, read, or listened to more than six hours of news coverage a day had more stress symptoms than people who actually witnessed the bombing. Yes, the news can get you down!
Their recommendations:
*Watch it once, then turn it off. Avoid replays of horrible events. I remember my son was four at the time of the 9/11 attacks. Each time they showed that clip of the plane crashing into the second tower, he yelled, "Look! It's happening again!"
*Read the newspaper. Unlike television, you have the choice of what you want to read or skip in a newspaper. Because it's published once a day and more in-depth, it tends to be less sensational than TV news. I personally have sworn off getting my news from Facebook, too. I'm innately drawn to the most dubious articles that are shared by "friends," read the hate-filled comments beneath them, and end up angry or depressed. Now, I'll only read Facebook "news" if I've gone through both the Star-Ledger and New York Times in one day. I never have that much time!
*Listen to the radio. This enables you to do other activities while your tuned in, rather than sitting idly on the couch in front of a television or computer screen. Yes, there's a lot of anger and ignorance on talk radio, but there are also in-depth choices along the dial to hear intelligent voices discussing important issues, in a sane manner. Or simply turn on sports talk for light entertainment!
*Skip TV news before bed, and don't leave it on to fall asleep.
*Look for the good. Focus on people like the first responders at the Boston marathon bombing, ordinary people doing heroic things, just because it's the right thing to do.
*Do something good for yourself. Help the community and create good inner feelings by donating blood, participating in a charity walk or bike ride, or otherwise volunteering your time. Don't worry, Fox News, CNN or MSNBC will still be on when you get home. Be a participant in life, not an observer. The heart and soul will feel good!
Running and exercise certainly helps to release endorphins, think things through, and put it all in perspective. Running outside, in particular, with no television in front of you, or electronic devise in your ear, can be mentally refreshing.
In my files, I found an article from Drs. Mehmet Oz and Mike Roizen dealing with this subject, syndicated in the Star-Ledger back on June 18th.
They cited a national survey of 2,500 Americans. Some 25% of respondents said they felt a great deal of stress over the last month, with the news a major contributor for 40% of them. Another interesting survey of 4,500 individuals, conducted by the University of California, Irvine, was held around the time of the Boston marathon bombings. It found that people, unrelated to that horrible day, who watched, read, or listened to more than six hours of news coverage a day had more stress symptoms than people who actually witnessed the bombing. Yes, the news can get you down!
Their recommendations:
*Watch it once, then turn it off. Avoid replays of horrible events. I remember my son was four at the time of the 9/11 attacks. Each time they showed that clip of the plane crashing into the second tower, he yelled, "Look! It's happening again!"
*Read the newspaper. Unlike television, you have the choice of what you want to read or skip in a newspaper. Because it's published once a day and more in-depth, it tends to be less sensational than TV news. I personally have sworn off getting my news from Facebook, too. I'm innately drawn to the most dubious articles that are shared by "friends," read the hate-filled comments beneath them, and end up angry or depressed. Now, I'll only read Facebook "news" if I've gone through both the Star-Ledger and New York Times in one day. I never have that much time!
*Listen to the radio. This enables you to do other activities while your tuned in, rather than sitting idly on the couch in front of a television or computer screen. Yes, there's a lot of anger and ignorance on talk radio, but there are also in-depth choices along the dial to hear intelligent voices discussing important issues, in a sane manner. Or simply turn on sports talk for light entertainment!
*Skip TV news before bed, and don't leave it on to fall asleep.
*Look for the good. Focus on people like the first responders at the Boston marathon bombing, ordinary people doing heroic things, just because it's the right thing to do.
*Do something good for yourself. Help the community and create good inner feelings by donating blood, participating in a charity walk or bike ride, or otherwise volunteering your time. Don't worry, Fox News, CNN or MSNBC will still be on when you get home. Be a participant in life, not an observer. The heart and soul will feel good!
Thursday, September 3, 2015
Senior Fitness
Our club, Mountain Fitness, prides itself as a "senior-friendly" place. Most of our trainers are middle-aged or above, and a good portion of our members are as well. Some of the members (and trainers) started in the prime of their athletic lives, and have stayed through since the establishment's opening in 1998. Others have joined because they like the comfortable size of the gym, don't feel intimidated, or because they like seeing others with similar challenges and goals.
One of the most common things you here is frustration that you can't lift as much, run as fast, or train as hard as you used to. I feel it myself. My bench press max was 235 (at age 40), and I'd be lucky to hit 200 now. Of course, I'm 17 years older, and about 15 pounds lighter as well, so I have to be realistic and accepting. My 5-K best (17:01) was achieved when I was about 30, so now, with all of the injuries, wear and tear, and diminished oxygen capacity of the ensuing 27 years, I am ecstatic when I run about three minutes slower!
The Minnesota Star-Tribune had a recent syndicated article about Senior Fitness, in conjunction with the National Senior Games, which were held in Minneapolis in July. Tom Allison, director of the Mayo Clinic's Sports Cardiology Clinic was quoted. Dr. Allison mentioned that patients frequently come to him with complaints that they can't keep up in a competition, and they think something is wrong with their heart. His first question to them is "How old are the people you're playing with?"
Besides the aforementioned decreased lung capacity, other realities of aging are a loss of muscle mass and strength (i:e Bench press max), and declining testosterone levels in men. Tendons and muscles also lose their elasticity, making them more susceptible to injury. Arthritis also develops in areas that have experienced traumas (like breaks or sprains), making some new memories for old injuries!
However, its is important not to get mentally down about aging, and embrace it, with realistic goals, and a game plan to stay fit via cross-training (to avoid over-use injuries), more rest, stretching and icing, and a more scientific approach to training.
While someone who has run or lifted their whole lives can not expect to improve in their senior years, they can keep the decreases to a minimum, and pride themselves on age-graded divisions and scoring in most competitions. Of course, a sedentary person (or someone returning to exercise after a long absence) will show significant strength or fitness gains from their staring points, even into their 80's!
Don't get down, don't live in the past, don't give up. Embrace senior fitness!
One of the most common things you here is frustration that you can't lift as much, run as fast, or train as hard as you used to. I feel it myself. My bench press max was 235 (at age 40), and I'd be lucky to hit 200 now. Of course, I'm 17 years older, and about 15 pounds lighter as well, so I have to be realistic and accepting. My 5-K best (17:01) was achieved when I was about 30, so now, with all of the injuries, wear and tear, and diminished oxygen capacity of the ensuing 27 years, I am ecstatic when I run about three minutes slower!
The Minnesota Star-Tribune had a recent syndicated article about Senior Fitness, in conjunction with the National Senior Games, which were held in Minneapolis in July. Tom Allison, director of the Mayo Clinic's Sports Cardiology Clinic was quoted. Dr. Allison mentioned that patients frequently come to him with complaints that they can't keep up in a competition, and they think something is wrong with their heart. His first question to them is "How old are the people you're playing with?"
Besides the aforementioned decreased lung capacity, other realities of aging are a loss of muscle mass and strength (i:e Bench press max), and declining testosterone levels in men. Tendons and muscles also lose their elasticity, making them more susceptible to injury. Arthritis also develops in areas that have experienced traumas (like breaks or sprains), making some new memories for old injuries!
However, its is important not to get mentally down about aging, and embrace it, with realistic goals, and a game plan to stay fit via cross-training (to avoid over-use injuries), more rest, stretching and icing, and a more scientific approach to training.
While someone who has run or lifted their whole lives can not expect to improve in their senior years, they can keep the decreases to a minimum, and pride themselves on age-graded divisions and scoring in most competitions. Of course, a sedentary person (or someone returning to exercise after a long absence) will show significant strength or fitness gains from their staring points, even into their 80's!
Don't get down, don't live in the past, don't give up. Embrace senior fitness!
Tuesday, August 25, 2015
Belmar Chase 2015
The Belmar Chase 5-K is a relatively new addition to New Jersey's circuit of "major" races, but it's third edition on August 22nd certainly drew a large (over 1,100) and competitive field of runners. The winner, Travis Mahoney of Old Bridge, clocked a phenomenal 14:35, and there were nine runners under 16 minutes on the flat, fast course that started and finished along Belmar's famed oceanfront.
It's the New Jersey USATF Master's Championship Race also, so there was a large showing from all of the state's top 40-plus runners, competing for the Shore A.C, Garden State Track Club, Raritan Valley Road Runners, and others. Elliot Frieder of Montville, 44, was the first Master's Finisher in 16:16, good for 14th overall! Oh, and the women's field? How about a winning time of 16:14.4 (12th overall), from 25-year old Ashleigh Higginson from Clinton!
"The Chase" has a big-race feel, and the majority of the runners wore a singlet from one club or another. If you've been training pretty consistently through the Spring and Summer and want to shoot for a a good 5-k time, it's the perfect race to do it, because you will be surrounded by runners of equal pace every step through!
As for my own race, I finished in 20:52, a 6:44 average and just below my 21 minute "over/under,"
I had in my mind for that day. I competed with the Shore A.C. 50-59 contingent, and was happy to see they won that age-division in the team competition. Further, at 56, my age-graded time was 17:36, which I would have been happy with in my peak running years, decades ago!
Splits are displayed on large clocks on every mile (I was 6:31 at one and 13:20 at two), and water is available at two spots along the way. The last 3/4 of a mile is straight down Ocean Avenue, and you can see the large Saucony display at the finish from that far away. I always feel that helps through those painful last yards. My heart rate was 170 at the finish (a shade over my theoretical "max" of 164), so I knew I gave it a decent effort.
There was a post-race party for the runners at a Mexican restaurant nearby, and I thought the race organization was top-notch. If you haven't run it yet, put the Belmar Chase on your New Jersey racing "to-do" list!
Friday, August 21, 2015
Movement is the Key!
We all know people who you'd describe as "hyper," or "jittery." While that is usually associated with high stress, those who are constantly moving, even aimlessly, are doing their bodies a great service!
The Washington Post syndicate recently published an article that cited a comprehensive study by the British Journal of Sports Medicine. It recommended that people with desk jobs aim initially for two hours of standing or light walking a day, building that number up to four hours a day!
While that may seem unrealistic, they don't mean exercise, per se, just standing for five or more minutes at a time, or two minutes of moving, like up a couple flights of stairs, or a walk to the other side of your office building. Also, this total of two to four hours of light movement is presumed to be over a 16-hour day. Taking out the garbage, unloading dishes, walking the dog, going from the car to your office - this all counts towards your four hours!
Recommendations were not to sit for more than half and hour at a time, even if you put a timer by your desk to remind you. Obviously, take the stairs over the elevator whenever possible, park your car in the furthest part of the parking lot, or walk to a nearby lunch spot. Sometimes, just getting up from the computer and walking around or grabbing a cup of water clears your head, too.
The key hear is blood circulation, and standing to improve your posture, if you're slumped over a desk all day long. The experts in the study certainly recommend a daily bout of exercise (30-minutes to one hour) to get the heart rate up, but don't discount these small doses of "good medicine" for you.
Maybe those people who never seem to sit still have the right idea!
The Washington Post syndicate recently published an article that cited a comprehensive study by the British Journal of Sports Medicine. It recommended that people with desk jobs aim initially for two hours of standing or light walking a day, building that number up to four hours a day!
While that may seem unrealistic, they don't mean exercise, per se, just standing for five or more minutes at a time, or two minutes of moving, like up a couple flights of stairs, or a walk to the other side of your office building. Also, this total of two to four hours of light movement is presumed to be over a 16-hour day. Taking out the garbage, unloading dishes, walking the dog, going from the car to your office - this all counts towards your four hours!
Recommendations were not to sit for more than half and hour at a time, even if you put a timer by your desk to remind you. Obviously, take the stairs over the elevator whenever possible, park your car in the furthest part of the parking lot, or walk to a nearby lunch spot. Sometimes, just getting up from the computer and walking around or grabbing a cup of water clears your head, too.
The key hear is blood circulation, and standing to improve your posture, if you're slumped over a desk all day long. The experts in the study certainly recommend a daily bout of exercise (30-minutes to one hour) to get the heart rate up, but don't discount these small doses of "good medicine" for you.
Maybe those people who never seem to sit still have the right idea!
Wednesday, August 19, 2015
Build Up Your Swim
Every summer, I have a familiar weekend routine: go to the (unheated) pool in our development, bake in the sun for an hour to build up insulation, plunge in, and trudge out a mile.
In my 20's, I used to do mid-length triathlons, and my average training mile took about 30 minutes. This year, at age 56, my time has ballooned into the low 40's for the 64 length swim.
In one respect, I can't believe how much I've slowed! Looking at from another angle, I'm surprised at how easy it still is for me to swim a mile. I feel, if it weren't for hypothermia or the need to go to the bathroom, I could do two or three miles without a problem.
My form isn't great, but a college friend of mine, a former ocean lifeguard, did give me tips with the breathing. One long stroke, turn head to the right side, take oxygen in and out, return head to water. Keep the body straight, and try to elongate each stroke. Legs supply more power than arms.
The first 10 laps are the hardest, particularly if I lifted earlier that day. The shoulders are really tight, and by lap eight, your upper body is shot. Everything loosens up as you go along, however, and from lap 20 on, it's really not bad.
Like in a road race, I shorten everything up: every 10 laps is a mini-milestone. Lap 32 is halfway, downhill after that. Pick it up at 40 laps, and a little more at 50. Give everything you have at lap 60, just four to go! Deep breath at the end! No endorphins are released while I'm swimming, but I feel good for the accomplishment after.
Newcomers to swimming workouts should get instruction from a coach or experienced swimmer. Form is crucial in swimming, even more so than running. Don't violently thrash at the water, you're just wasting energy and losing efficiency. Good swimmers barely make a splash with each stroke, and just seem to glide along.
While I focus on the mile in my sporadic swim workouts, you can mix in 50-, 100-, or 200-meter intervals. Similar to running, you can rest on a 1:1 scale to how long the interval took, or shorten that up, if you haven't been going all out. Your lungs get a great workout, and the lactic acid can build up in the upper body, especially on those 50-meter (two length) sprints.
It's a good idea to mix in other strokes, too, to emphasize different body parts and add variety. If a mile freestyle swim seems daunting, go 10 laps and then throw in a breast or side-stroke for two, before returning to the more physically challenging freestyle. Or, freestyle down one way, and throw in another stroke on the return before resting for 30-seconds to a minute. Just like in a running, there are hundreds of ways to mix it with interval training!
While swimming has never been my main exercise choice, it's a good, non-impact alternative to running. It's helped me through injury, provided variety when I've burnt out by running, and is a good total body workout.
One note: when I'm done running, I'm usually not hungry for about an hour, at least. Swimming, perhaps because of the calories burnt keeping my body heated in the cold water, leaves me famished! I can't stop eating afterward. See if you have the same reaction, and good luck in the pool!
In my 20's, I used to do mid-length triathlons, and my average training mile took about 30 minutes. This year, at age 56, my time has ballooned into the low 40's for the 64 length swim.
In one respect, I can't believe how much I've slowed! Looking at from another angle, I'm surprised at how easy it still is for me to swim a mile. I feel, if it weren't for hypothermia or the need to go to the bathroom, I could do two or three miles without a problem.
My form isn't great, but a college friend of mine, a former ocean lifeguard, did give me tips with the breathing. One long stroke, turn head to the right side, take oxygen in and out, return head to water. Keep the body straight, and try to elongate each stroke. Legs supply more power than arms.
The first 10 laps are the hardest, particularly if I lifted earlier that day. The shoulders are really tight, and by lap eight, your upper body is shot. Everything loosens up as you go along, however, and from lap 20 on, it's really not bad.
Like in a road race, I shorten everything up: every 10 laps is a mini-milestone. Lap 32 is halfway, downhill after that. Pick it up at 40 laps, and a little more at 50. Give everything you have at lap 60, just four to go! Deep breath at the end! No endorphins are released while I'm swimming, but I feel good for the accomplishment after.
Newcomers to swimming workouts should get instruction from a coach or experienced swimmer. Form is crucial in swimming, even more so than running. Don't violently thrash at the water, you're just wasting energy and losing efficiency. Good swimmers barely make a splash with each stroke, and just seem to glide along.
While I focus on the mile in my sporadic swim workouts, you can mix in 50-, 100-, or 200-meter intervals. Similar to running, you can rest on a 1:1 scale to how long the interval took, or shorten that up, if you haven't been going all out. Your lungs get a great workout, and the lactic acid can build up in the upper body, especially on those 50-meter (two length) sprints.
It's a good idea to mix in other strokes, too, to emphasize different body parts and add variety. If a mile freestyle swim seems daunting, go 10 laps and then throw in a breast or side-stroke for two, before returning to the more physically challenging freestyle. Or, freestyle down one way, and throw in another stroke on the return before resting for 30-seconds to a minute. Just like in a running, there are hundreds of ways to mix it with interval training!
While swimming has never been my main exercise choice, it's a good, non-impact alternative to running. It's helped me through injury, provided variety when I've burnt out by running, and is a good total body workout.
One note: when I'm done running, I'm usually not hungry for about an hour, at least. Swimming, perhaps because of the calories burnt keeping my body heated in the cold water, leaves me famished! I can't stop eating afterward. See if you have the same reaction, and good luck in the pool!
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