Many runner's first experience is with cross-country - running over fields, trails,and hills; in the old English tradition. The training is tough, as every New Jersey runner who has ever transversed "The Bowl" at iconic Holmdel Park will tell you!
After high school or college, most runners switch to road races of varying distances and leave the trails behind. Over the past 10 years or so, I've noticed more interest in trail running and races, and I can see the benefits.
First, the grass and trails are easier on your body, with a softer impact on landing. Trail running also is much more of a core workout, as balance is required over the roots, rocks, and logs that you may encounter along the way. Agility as well, as the occasional brook might impede your path along the way.
In some ways, it is safer than road running, as traffic is not a concern, and the surroundings, particularly this time of year, can be spectacular. City residents particularly seem to enjoy the natural feel of trail running.
There is preparation involved, and cautionary tales. Buy separate shoes for trail running, as your normal running shoes are not ideal for that surface. Bring along a phone and a couple of band aids, in case you get lost or hurt along the way. Stay on marked paths to avoid getting lost, as it may be difficult for rescuers to identify where you are, or find you. Start out with enough daylight that you can finish before nightfall. If possible, run with a friend. Make sure there are bathrooms at the start, or somewhere along the way.
Like most runners, I'm consumed by the clock. You can't be with trail running, as your times will be slower because of the challenges of the terrain. Gauge your workout on effort. I have a great workout that I do in the beautiful Natirar Park in Far Hills. I jog up to the top (about a mile), and do three repeats of the one-mile "bowl." I go on the 11-minute mark. So, If I run a seven-minute mile, I have four minutes rest. An eight-minute mile, only three. The faster you run, the more rest you have, obviously. And try to make each succeeding one faster than the time before. I jog down the far end of the park (about 1.5 miles). It's a perfect workout on a Spring or Fall morning!
Most days, mostly due to time considerations, I stick to the roads. However, it is nice to mix in a trail run as a change of pace, or to give your body a break from the pounding of the pavement. For more information on trail running, including race information, check out Irunfar.com.
Thursday, October 6, 2016
Thursday, September 22, 2016
Protein - How Much is optimal?
Protein - the building block of muscular physiques. I personally consume the Met-Rx Big 100 Bars and Met-Rx protein powder in my diet, although not every day. Bodybuilding magazines generally recommend a gram of protein per body weight ever day (example 150 grams for a a 150 lb. person), At 4 calories per gram, that's 600 calories of protein a day, or about 25% of your diet if you consume 2500 calories.
Other more mainstream publications I've read suggest a half a gram of protein, per pound, every day, and that's what I suggest to clients. The National Academy of Medicine, in an article by Hope Warshaw in the Washington Post, recently recommended an even lower amount - 56 grams per day for men, and 46 per day for women. According to their study, American men currently consume much more than that, 98 grams per day for men, and 68 for women.
Protein advocates in the dietary community argue that the recommended daily allowance of protein is set too low. They claim that while most people consume enough poultry, eggs, seafood, nuts, and other protein sources to prevent deficiencies, that doesn't mean they are eating optimal amounts for proper weight management, or to prevent cardiovascular disease or Type II diabetes. Heather Leddy, an associate professor of Nutrition at Purdue University, recommended 80 grams per day for a 130 lb. woman and 98 for a 160 lb. man.
I personally feel a lot depends on your athletic goals. A distance runner relies on carbohydrates for muscle fuel. Football players or bodybuilders concerned about tissue repair after hard workouts, probably need more protein than the marathoner, because of different stresses their bodies are under. A nutritionist can personalize your optimal intake based on information like that, as well as your family health history.
Many nutritionists do like protein in helping control weight because it does tend to satiate your appetite (although I don't seem to have that reaction to bacon or pistachio nuts!)
On that point, Americans tend to get too much of their protein in things like bacon or cheese, which also have large percentages of saturated fat. The obvious suggestion is to look for healthier protein sources like nuts, low-fat dairy items, lean cuts of chicken, or fish. Grains and vegetables also have protein, but in lesser amounts.
You can only effectively metabolize a moderate amount of protein (20 to 30 grams) in one sitting, so don't overdo it on those bacon strips, and spread your intake throughout the day. Enjoy your protein shake or bar after a hard workout, but don't waste it on days when you're not exercising. After all, any calories not burnt shortly afterward are stored for later use, as fat.
Thursday, September 15, 2016
Tips from Oxygen Magazine
I like flipping through fitness magazines. Runner's World, Men's Health, Women's Health, Self, and the late, lamented Running Times. You stay current on trends, can pick up new exercises to incorporate with clients, and generally increase your base of knowledge with quick, informational tips. Often the advise is contradictory. In a typical issue of Runner's World, you'll be told in one article to run no more than every other day. In the next, it might suggest two runs a day to kick up your training. The key, of course, is to know what is right for you; based on your fitness background, history of injuries or illnesses, age, and particular goals.
I recently had an hour to read through a back issue (Feb. 2015, to be exact) of Oxygen Magazine. Here's some "bullets" I pulled from it.
*Marketed to women readers, a fan wrote in to compliment Oxygen for portraying women as strong and independent. In other words, "Strength is Sexy!"
*Another reader wrote how much a good mental attitude helped in her workouts and daily life. To quote "positivity breeds more positivity!" I agree!
*From the Fitness News section: Your risk of stroke drops 50% if you maintain a healthy diet and active lifestyle, according to the American Academy of Neurology.
*The differences between a full-body workout and a split routine was discussed. The conclusion was their is no one best way. Whether you would do one exercise each for your entire body, or mix up on a push-pull or upper-lower basis depended on numerous factors like how many times a week you have to lift; the time you have for each individual workout; and your goals. Compound movements were recommended, and a point was made to change your routine regularly to avoid plateauing and staleness.
*A 20-minute treadmill workout recommended bringing the grade up to 10% (that's tough) for five minutes to maximize calorie burn and improve overall performance. I agree, but use this rule. If the fastest you run at 2% grade is 8.0, don't go above 5.0 (12 minute mile) at 10%. It's that challenging!
*An article entitled "Motivation Makeover" pointed out that finding something that you love to do is the greatest catalyst for change. I agree. Try different aspects of fitness: weight training, running, yoga, or biking, for example. See which one you enjoy the most, and the one that you're body responds to. Stick with what you like, and go back to some of those others as a change of pace or mode of over-use injury prevention. The greatest exercise is one that you will continue to do!
*Eat breakfast! (I've read this many times). Among a research pool of 10,000 individuals in the National Weight Control Registry, 78% of those who have lost a significant amount of weight, and kept it off, ate breakfast every day.
*Stand up! According to the magazine, if you make no other changes other than standing, rather than sitting, over a period of a year you will lose an extra five pounds of fat! This is based on a weight of 135 lbs., standing five days per week, for 50 weeks. If your starting weight is more, you will lose more. Get up, stand up, stand up for your health!
*"Five Days Clean, Two Days Cheat" is an okay eating plan if your looking to maintain weight. If your looking to lose, you may want to limit your indulgence to one meal each day on the weekend. Otherwise, you may be losing and gaining the same three pounds every week.
*On the other end of that spectrum, many women athletes under fuel.They say to trust your appetite, and listen to your body's hunger signals like a grumbling stomach or salivating mouth. Under fueling can lead to under-performance, as well as chronic fatigue, soreness, anxiety, insomnia, increased chance of injury, and more. Exercise, enjoy a balanced, nutritious diet, and try to enjoy what life has to offer!
I recently had an hour to read through a back issue (Feb. 2015, to be exact) of Oxygen Magazine. Here's some "bullets" I pulled from it.
*Marketed to women readers, a fan wrote in to compliment Oxygen for portraying women as strong and independent. In other words, "Strength is Sexy!"
*Another reader wrote how much a good mental attitude helped in her workouts and daily life. To quote "positivity breeds more positivity!" I agree!
*From the Fitness News section: Your risk of stroke drops 50% if you maintain a healthy diet and active lifestyle, according to the American Academy of Neurology.
*The differences between a full-body workout and a split routine was discussed. The conclusion was their is no one best way. Whether you would do one exercise each for your entire body, or mix up on a push-pull or upper-lower basis depended on numerous factors like how many times a week you have to lift; the time you have for each individual workout; and your goals. Compound movements were recommended, and a point was made to change your routine regularly to avoid plateauing and staleness.
*A 20-minute treadmill workout recommended bringing the grade up to 10% (that's tough) for five minutes to maximize calorie burn and improve overall performance. I agree, but use this rule. If the fastest you run at 2% grade is 8.0, don't go above 5.0 (12 minute mile) at 10%. It's that challenging!
*An article entitled "Motivation Makeover" pointed out that finding something that you love to do is the greatest catalyst for change. I agree. Try different aspects of fitness: weight training, running, yoga, or biking, for example. See which one you enjoy the most, and the one that you're body responds to. Stick with what you like, and go back to some of those others as a change of pace or mode of over-use injury prevention. The greatest exercise is one that you will continue to do!
*Eat breakfast! (I've read this many times). Among a research pool of 10,000 individuals in the National Weight Control Registry, 78% of those who have lost a significant amount of weight, and kept it off, ate breakfast every day.
*Stand up! According to the magazine, if you make no other changes other than standing, rather than sitting, over a period of a year you will lose an extra five pounds of fat! This is based on a weight of 135 lbs., standing five days per week, for 50 weeks. If your starting weight is more, you will lose more. Get up, stand up, stand up for your health!
*"Five Days Clean, Two Days Cheat" is an okay eating plan if your looking to maintain weight. If your looking to lose, you may want to limit your indulgence to one meal each day on the weekend. Otherwise, you may be losing and gaining the same three pounds every week.
*On the other end of that spectrum, many women athletes under fuel.They say to trust your appetite, and listen to your body's hunger signals like a grumbling stomach or salivating mouth. Under fueling can lead to under-performance, as well as chronic fatigue, soreness, anxiety, insomnia, increased chance of injury, and more. Exercise, enjoy a balanced, nutritious diet, and try to enjoy what life has to offer!
Tuesday, August 30, 2016
Heart Rate Training - Explained
Heart rate training has brought a new science to training.By using the rudimentary math of 220-your age, you can figure out what your approximate heart rate max is.
During cardiovascular exercise, you would want to be at least 60% of your max, to get benefits for your heart. I'm 57, so the heart rate reading on my watch or on the treadmill itself should at least be at least 98 beats per minute. A range of 60-80% is considered your "fat-burning zone." That would be 98-130 beats for me. At this level, I can hold short conversation, my perceived rate of exertion (PRE) is probably a six or seven on a 1-10 scale, and my body is burning a higher percentage of fat than carbohydrates. I'm not breaking down muscle. Bodybuilders training for a show like to do cardio at this rate, to shed pounds without losing muscle.
As you push yourself harder, your heart rate will increase, and you are breaking down some muscle,.You are burning more total calories and more fat, just not as high a percentage of fat as in your "easy" cardio - get it?
High intensity workouts will improve your performance, as long as their duration is not too long, or too frequent. Then you are risking injury or the general staleness and fatigue of over-training. I've read that thoroughbred horses only run "all-out" during their races!
The average person can only sustain effort at maximum heart rate for a minute or two. After that, the heart can't pump the blood out efficiently enough to sustain that effort. The brain also tends to go into self-preservation mode, and you slow down.
Everyone's maximum heart rate drops as they age, but the key to maintaining athletic performance is the ability to sustain near-maximum levels for longer periods of time. When I was in my 20's, I'd see guys in their 50's running not too far behind me, and I always felt I was just working harder. "They're old, they're content just being out there." Now, in my late 50's, I realize how much more pain I have to endure to run a respectable time, because my "speedometer" has dropped from about 200 to just over 160! Maintaining 150 beats per minute isn't too bad when your 20 - when your almost 60....!
"Heart rate training," when you gauge the intensity of your effort, is popular now with all the gadgetry available to keep a constant monitor on your heart. Program design is tricky, though. To maintain a 135 heartbeat, for example, during a 45-minute treadmill run, my speed would need to decrease as I went along, as body fatigue and atmospheric conditions kick in. I put more credence in what my heart rate average was for the duration of the workout, as in the beginning it will naturally be lower, and at the end, it should be higher, if I'm working hard enough!
Also, your heart rate will tend to be higher when running then (under equal effort) swimming or biking. The load bearing nature of running (where your body weight leaves and then returns to ground), makes it innately more stressful on the heart. Bicycling and swimming are non-impact, and in biking, the wheels are assisting with the effort. Also, the body tends to stay cooler when biking than running, and much more so in the pool. You can still be working just as hard, and your heart rate readings will be 20 to 30 beats less. I see the difference when I'm on the Concept 2 rower, which is also non-weight bearing. On the treadmill, I can get my heart rate to 170, and I'm pretty tired, but still withing myself. On the rower, if I hit over 155 beats, it feels like I'm about to explode!
So, gauge the effort of each activity you do separately. Monitor your heart rate, but don't get consumed by it. Easy workouts where your heart rate doesn't exceed 120 still have a benefit in building your fitness base. Work hard when you have it in you, it's the fastest way to improve. But don't do it all the time, because you'll end up burnt out or injured. Ten "B" workouts are better than an A-plus" workout followed by an injury, where you miss 10 days. Know what your capable of right now, and try to improve on that. Be realistic!
During cardiovascular exercise, you would want to be at least 60% of your max, to get benefits for your heart. I'm 57, so the heart rate reading on my watch or on the treadmill itself should at least be at least 98 beats per minute. A range of 60-80% is considered your "fat-burning zone." That would be 98-130 beats for me. At this level, I can hold short conversation, my perceived rate of exertion (PRE) is probably a six or seven on a 1-10 scale, and my body is burning a higher percentage of fat than carbohydrates. I'm not breaking down muscle. Bodybuilders training for a show like to do cardio at this rate, to shed pounds without losing muscle.
As you push yourself harder, your heart rate will increase, and you are breaking down some muscle,.You are burning more total calories and more fat, just not as high a percentage of fat as in your "easy" cardio - get it?
High intensity workouts will improve your performance, as long as their duration is not too long, or too frequent. Then you are risking injury or the general staleness and fatigue of over-training. I've read that thoroughbred horses only run "all-out" during their races!
The average person can only sustain effort at maximum heart rate for a minute or two. After that, the heart can't pump the blood out efficiently enough to sustain that effort. The brain also tends to go into self-preservation mode, and you slow down.
Everyone's maximum heart rate drops as they age, but the key to maintaining athletic performance is the ability to sustain near-maximum levels for longer periods of time. When I was in my 20's, I'd see guys in their 50's running not too far behind me, and I always felt I was just working harder. "They're old, they're content just being out there." Now, in my late 50's, I realize how much more pain I have to endure to run a respectable time, because my "speedometer" has dropped from about 200 to just over 160! Maintaining 150 beats per minute isn't too bad when your 20 - when your almost 60....!
"Heart rate training," when you gauge the intensity of your effort, is popular now with all the gadgetry available to keep a constant monitor on your heart. Program design is tricky, though. To maintain a 135 heartbeat, for example, during a 45-minute treadmill run, my speed would need to decrease as I went along, as body fatigue and atmospheric conditions kick in. I put more credence in what my heart rate average was for the duration of the workout, as in the beginning it will naturally be lower, and at the end, it should be higher, if I'm working hard enough!
Also, your heart rate will tend to be higher when running then (under equal effort) swimming or biking. The load bearing nature of running (where your body weight leaves and then returns to ground), makes it innately more stressful on the heart. Bicycling and swimming are non-impact, and in biking, the wheels are assisting with the effort. Also, the body tends to stay cooler when biking than running, and much more so in the pool. You can still be working just as hard, and your heart rate readings will be 20 to 30 beats less. I see the difference when I'm on the Concept 2 rower, which is also non-weight bearing. On the treadmill, I can get my heart rate to 170, and I'm pretty tired, but still withing myself. On the rower, if I hit over 155 beats, it feels like I'm about to explode!
So, gauge the effort of each activity you do separately. Monitor your heart rate, but don't get consumed by it. Easy workouts where your heart rate doesn't exceed 120 still have a benefit in building your fitness base. Work hard when you have it in you, it's the fastest way to improve. But don't do it all the time, because you'll end up burnt out or injured. Ten "B" workouts are better than an A-plus" workout followed by an injury, where you miss 10 days. Know what your capable of right now, and try to improve on that. Be realistic!
Wednesday, August 24, 2016
Take The Stairs!
An easy way to get your daily exercise is by taking the stairs rather than the escalator or elevator. I think Fit-Bits have helped in this respect, as people are anxious to get their "floors climbed' number and total step number up each day.
It's amazing when taking a train to New York City, for example, how many steps you can get in. Up the train platform (two at a time, if your knees can handle!). Again up the stairs in the labyrinth of Penn Station. If you're going to a baseball game, ascending and descending the stairs at Citi Field or Yankee Stadium, as well. It can almost even out the effects of the ballpark food and drinks!
A recent column in the Star-Ledger entitled "Dementia Defensive" by Tony Dearing addressed the mind-body benefits of stair-climbing for seniors. Citing a study by research scientist Jason Steffener of Concordia University in Montreal, it said that for every flight of stairs you go up or down regularly, you reduce your brain age by half-a-year. I'd certainly take that!
According to the article, climbing stairs burns two to three times as many calories as walking on a level surface. Walking just two flights of stairs a day can help you lose six pounds over the course of a year. It also builds bone density, particularly important to seniors, and leg strength, which is associated with good health and improved brain function in older adults.
I always notice how few people go up the stairs in public places, and realize there are some extenuating circumstances: deteriorating hips or knees; sore lower backs; pregnancy; perceived lack of time, or even a safety issue of going up a secluded stairway in a hotel or office.
However, regular activity helps stave off some of those physical ailments I mentioned, and the time difference in stairs or an escalator is negligible; much less waiting for an elevator to go up a flight or two!
Stairs can be strenuous, the Concordia study found it to be twice as energy consuming than regular walking, and even more physically challenging than weight-lifting.
However, it's accessible for anyone, and lets time-crunched office workers or moms get in their daily exercise in small, beneficial doses. It helps the body and the brain - and adds numbers to your daily Fit Bit total - what could be wrong!
It's amazing when taking a train to New York City, for example, how many steps you can get in. Up the train platform (two at a time, if your knees can handle!). Again up the stairs in the labyrinth of Penn Station. If you're going to a baseball game, ascending and descending the stairs at Citi Field or Yankee Stadium, as well. It can almost even out the effects of the ballpark food and drinks!
A recent column in the Star-Ledger entitled "Dementia Defensive" by Tony Dearing addressed the mind-body benefits of stair-climbing for seniors. Citing a study by research scientist Jason Steffener of Concordia University in Montreal, it said that for every flight of stairs you go up or down regularly, you reduce your brain age by half-a-year. I'd certainly take that!
According to the article, climbing stairs burns two to three times as many calories as walking on a level surface. Walking just two flights of stairs a day can help you lose six pounds over the course of a year. It also builds bone density, particularly important to seniors, and leg strength, which is associated with good health and improved brain function in older adults.
I always notice how few people go up the stairs in public places, and realize there are some extenuating circumstances: deteriorating hips or knees; sore lower backs; pregnancy; perceived lack of time, or even a safety issue of going up a secluded stairway in a hotel or office.
However, regular activity helps stave off some of those physical ailments I mentioned, and the time difference in stairs or an escalator is negligible; much less waiting for an elevator to go up a flight or two!
Stairs can be strenuous, the Concordia study found it to be twice as energy consuming than regular walking, and even more physically challenging than weight-lifting.
However, it's accessible for anyone, and lets time-crunched office workers or moms get in their daily exercise in small, beneficial doses. It helps the body and the brain - and adds numbers to your daily Fit Bit total - what could be wrong!
Friday, August 19, 2016
Tips For Aging Well
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!
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!
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.
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