May carries with it certain traditions. The Kentucky Derby, Mother's Day, the Indy 500, Memorial Day. At Mountain Fitness there's another annual rite: the "Coast the Coast Bike Ride," at Monmouth University, the third Saturday each May, to benefit the Multiple Sclerosis Society.
Fund-raising begins in winter with our annual Bowling Night, and continues with our popular charity basketball pool in March. Many family and club members are very generous in making individual contributions as well. With the help of many people, we raised $2000 for the MS Society this year.
The ride itself can be casual or challenging, depending on the distance you choose, and the intensity you ride. Most of our team opts for the 25-mile ride, from West Long Branch to Belmar, while others do the 50-miler, down to Brielle and back. There is also an 85-mile, single day ride and a 170-mile weekend ride, with an overnight stay over at Pinelands High School.
The weather is always an issue. In the 12 years we've been participating, we've never had a torrential downpour. But (this year included) there have been steady drizzles, as well as that trademark Jersey Shore headwind, that seems to come from every direction!
I'm a Monmouth grad, and lived down the Shore for 10 years, so the ride is very familiar turf for me. I've run or biked pretty much every inch of it at some point of my life, and you pass many Jersey Shore milestones along the way. There's definitely an early-summer "the party's about to start," feeling about the place as you cruise through. Another interesting thing is how the character of each town is so different: Deal, Asbury Park, Ocean Grove, Bradley Beach, Belmar. Each has a very distinctive character. You know when you've gone from one town to the other.
I do the ride on my Trek "hybrid." It's got fairly wide tires for stability, and is not a racing bike, by any means. You pedal and pedal, especially into the wind, and never coast or cruise. It's good work for your quads.
There's definitely some serious riders involved, and many more who do it for the MS Society's cause. It's particularly touching and inspiring to see those afflicted with MS partaking in the event, surrounded by family and friends.
There's a lunch afterward, and just a very friendly vibe, overall. You know you're helping a good cause, but your getting a lot out of it as well.
The organization, fund-raising and logistics are a lot of work each year. However, the feeling you get through the event, and particularly after, are well worth it!
Wednesday, May 24, 2017
Tuesday, May 16, 2017
Summer Fitness Tips
With the warm weather here, everyone is taking advantage of the outdoors for fitness. It's great! The sun supplies much needed vitamins, the warm breezes are refreshing, and exercising outdoors supplies a great endorphin release! At Mountain Fitness, we take advantage of our porch and outside area for some great "California Workouts," with the bands, heavy rope, medicine balls, and agility ladder.
Here are some general tips for summer health.
*Hydrate! In general, try for 1/2 an ounce of water per pound, every day. A 130 lb. person should drink a half-gallon. Try to keep the intake fairly even through the day, but make sure to be properly hydrated before a hard workout in the heat, and replace the lost electrolytes afterward. Sports performance drinks like Gatorade or Powerade contain a lot of sugar and salt, but I do like it in the summer after a tough workout. Coffee and tea can also count towards your daily water intake total.
*Wear light clothing. Dark colors absorb heat more, and can increase body temperature.
*Exercise early in the day, or in the evening.
*When running, pick soft surfaces like trails or grass to ease the impact on your body, and incorporate a little more natural balance. Each terrain feels a little different on your body, and you sub-consciously have to adjust your stride when you're on more uneven surfaces. Beach running is great, too, just be careful with the slope of the sand on your ankles, and obviously, be mindful of sharp shells or other hazards that can cut your feet.
*Cross-train! Each type of cardiovascular exercise puts a particular stress on your body. By switching to something else a couple of times a week, you are emphasizing different muscles and preventing over-use injuries. I like to throw in some biking and swimming to supplement my running in the summer. When computing workout duration and intensity, remember one mile of swimming equals about four miles of running, and four miles of running equates to about 16 on the bike.
*Don't forget to strength train. While the summer sun calls us outside, it's discouraging to realize how quickly you can lose gains when you stop lifting weights completely. Put simply, after a week, your moving backwards. Hit the gym on rainy days or during the noontime heat. If you don't have access to a club, push-ups, pull-ups, step-ups, and dips on the boardwalk or in a park work just fine.
Sprints on the track or hill repeats can be considered strength training for the lower body, no doubt!
*Don't let vacations ruin you! Try to wake up early in the morning and get some exercise in. I realize vacations are family time, and I never let my workouts interfere with our day's activities. I'll wake up early (I'm used to it from my 4:15 alarm every day!) and get my run in before the kids are up, when were down the Shore. If my son wants to workout later, I'll go to the gym with him, too, but I won't take myself away from a family activity (as obsessive as I am!) for a workout. Still, there's always time to get something in!
*Be careful about summer eating! People always feel like they eat less in the summer, and, it's true, the body doesn't crave the heavy comfort foods that get us through winter. But weight control is largely about routine, and routine usually goes out the window in the summer. Try to maintain the three meals a day, and limit the sugary floats and shakes that can be over 1500 calories a drink! Balance the hot dogs (I love hot dogs in the summer!) and burgers with fresh vegetables and fruits that are low in calories and nutrient-dense. If you had a bad eating or drinking day, follow it up with two strict ones to even things out.
* Engage with your spouse and kids! Get out for a walk together, a casual bike ride, or a hike. It's great family time without electronic distractions If no one wants to go out for a walk, the dog is always willing, anyway!
Try some different fitness activities this summer, and have fun!
Here are some general tips for summer health.
*Hydrate! In general, try for 1/2 an ounce of water per pound, every day. A 130 lb. person should drink a half-gallon. Try to keep the intake fairly even through the day, but make sure to be properly hydrated before a hard workout in the heat, and replace the lost electrolytes afterward. Sports performance drinks like Gatorade or Powerade contain a lot of sugar and salt, but I do like it in the summer after a tough workout. Coffee and tea can also count towards your daily water intake total.
*Wear light clothing. Dark colors absorb heat more, and can increase body temperature.
*Exercise early in the day, or in the evening.
*When running, pick soft surfaces like trails or grass to ease the impact on your body, and incorporate a little more natural balance. Each terrain feels a little different on your body, and you sub-consciously have to adjust your stride when you're on more uneven surfaces. Beach running is great, too, just be careful with the slope of the sand on your ankles, and obviously, be mindful of sharp shells or other hazards that can cut your feet.
*Cross-train! Each type of cardiovascular exercise puts a particular stress on your body. By switching to something else a couple of times a week, you are emphasizing different muscles and preventing over-use injuries. I like to throw in some biking and swimming to supplement my running in the summer. When computing workout duration and intensity, remember one mile of swimming equals about four miles of running, and four miles of running equates to about 16 on the bike.
*Don't forget to strength train. While the summer sun calls us outside, it's discouraging to realize how quickly you can lose gains when you stop lifting weights completely. Put simply, after a week, your moving backwards. Hit the gym on rainy days or during the noontime heat. If you don't have access to a club, push-ups, pull-ups, step-ups, and dips on the boardwalk or in a park work just fine.
Sprints on the track or hill repeats can be considered strength training for the lower body, no doubt!
*Don't let vacations ruin you! Try to wake up early in the morning and get some exercise in. I realize vacations are family time, and I never let my workouts interfere with our day's activities. I'll wake up early (I'm used to it from my 4:15 alarm every day!) and get my run in before the kids are up, when were down the Shore. If my son wants to workout later, I'll go to the gym with him, too, but I won't take myself away from a family activity (as obsessive as I am!) for a workout. Still, there's always time to get something in!
*Be careful about summer eating! People always feel like they eat less in the summer, and, it's true, the body doesn't crave the heavy comfort foods that get us through winter. But weight control is largely about routine, and routine usually goes out the window in the summer. Try to maintain the three meals a day, and limit the sugary floats and shakes that can be over 1500 calories a drink! Balance the hot dogs (I love hot dogs in the summer!) and burgers with fresh vegetables and fruits that are low in calories and nutrient-dense. If you had a bad eating or drinking day, follow it up with two strict ones to even things out.
* Engage with your spouse and kids! Get out for a walk together, a casual bike ride, or a hike. It's great family time without electronic distractions If no one wants to go out for a walk, the dog is always willing, anyway!
Try some different fitness activities this summer, and have fun!
Thursday, May 11, 2017
Avoiding Prostate Cancer
Prostate cancer is a scary proposition to any man. Yet it is the most prevalent form of cancer for men, affecting one-in-six in the United States.
Treatment has gotten much better through the years, with radiation treatment a common alternative to surgery. And for those who contract prostate cancer late in life, chances are doctors won't do anything, as it's usually slow-growing and non-lethal. However, without regular check-ups, it can easily go undiagnosed, and become deadly.
It's the second-leading cause of cancer death in guys, and the aggressive, high risk forms of prostate cancer bring with it a good chance of cancer recurrence after treatment.
There are genetic components to it, like any disease, and obviously, getting a physical every year will help in early detection.
Research has helped in coming up with preventative measures. A Harvard University study in 2015 studied the lifestyle and health habits of over 63,000 men. The study came up with six simple steps that can reduce one's risk for fatal prostate cancer by 47%, according to a Washington Post article by Dr's Melmet Oz and Michael Roizen.
The first suggestion was to get regular exercise. Three hours a week of brisk exercise or an hour a day of a more moderate exercise like walking. Among other factors, working out keeps insulin levels from spiking. Exercise cut prostate cancer risk by a whopping 34%!
Second on the list was a reduction on processed meat, which cut the risk by 22%. Most guys, myself included, like the occasional BLT; sausage and pepper sandwich; or hot dog and kraut. However, all these processed meats contain nitrates and compounds that increase your susceptibility to all types of cancer. The study recommended no more than two four ounce servings, per week.
I almost hate type this with summer bar-b-que season approaching, but the truth is the truth!
The third recommendation will make more people happy, myself included. Tomatoes are my favorite vegetable, and the study said seven servings a week of fresh tomatoes, salsa, sauce or juice will reduce your risk of prostate cancer by 18%. The lycopene in the tomatoes is the key reason, and, interestingly, heated tomato products produce more of that protective nutrient than fresh tomatoes.
Eating fatty fish was also touted, cutting risk factors by 17%. This also should be no problem. Salmon, sardines, trout, and other cold water fish are all good, primarily because of the omega-3 fatty acids they contain. If you eat red meat twice a week, try switching one of those nights to a fish dinner. You won't be sacrificing enjoyment. We usually make two nights a week a healthy fish or chicken option, and it adds good variety to my diet and taste buds.
Obviously, smoking is another risk factor. Quitting smoking quickly reduced prostate cancer risk by 12%. Non-smokers for 10 years were at the same risk levels as people who never smoked. Everyone knows the relation between smoking and other forms of cancer. Less well known: the cancer-causing chemicals in tobacco smoke concentrate in the prostate gland.
Finally, maintaining a healthy weight reduced risk by 7%. Keep the Body Mass Index under 25, and aim for 10,000 steps a day (about five miles) on your Fit Bit! Watch your processed food and sugar intake, and try for 5-9 servings of fresh vegetables or fruit a day. "Guy Fat," the beer-bellies
that wrap fat around the organs, is particularly risky for cancer in general.
I know of people who have done just about everything on the list correctly and still contracted prostate cancer. Genetics and luck are certainly factors you can't account for. Just do your best with what you can control, and don't test fate!
Treatment has gotten much better through the years, with radiation treatment a common alternative to surgery. And for those who contract prostate cancer late in life, chances are doctors won't do anything, as it's usually slow-growing and non-lethal. However, without regular check-ups, it can easily go undiagnosed, and become deadly.
It's the second-leading cause of cancer death in guys, and the aggressive, high risk forms of prostate cancer bring with it a good chance of cancer recurrence after treatment.
There are genetic components to it, like any disease, and obviously, getting a physical every year will help in early detection.
Research has helped in coming up with preventative measures. A Harvard University study in 2015 studied the lifestyle and health habits of over 63,000 men. The study came up with six simple steps that can reduce one's risk for fatal prostate cancer by 47%, according to a Washington Post article by Dr's Melmet Oz and Michael Roizen.
The first suggestion was to get regular exercise. Three hours a week of brisk exercise or an hour a day of a more moderate exercise like walking. Among other factors, working out keeps insulin levels from spiking. Exercise cut prostate cancer risk by a whopping 34%!
Second on the list was a reduction on processed meat, which cut the risk by 22%. Most guys, myself included, like the occasional BLT; sausage and pepper sandwich; or hot dog and kraut. However, all these processed meats contain nitrates and compounds that increase your susceptibility to all types of cancer. The study recommended no more than two four ounce servings, per week.
I almost hate type this with summer bar-b-que season approaching, but the truth is the truth!
The third recommendation will make more people happy, myself included. Tomatoes are my favorite vegetable, and the study said seven servings a week of fresh tomatoes, salsa, sauce or juice will reduce your risk of prostate cancer by 18%. The lycopene in the tomatoes is the key reason, and, interestingly, heated tomato products produce more of that protective nutrient than fresh tomatoes.
Eating fatty fish was also touted, cutting risk factors by 17%. This also should be no problem. Salmon, sardines, trout, and other cold water fish are all good, primarily because of the omega-3 fatty acids they contain. If you eat red meat twice a week, try switching one of those nights to a fish dinner. You won't be sacrificing enjoyment. We usually make two nights a week a healthy fish or chicken option, and it adds good variety to my diet and taste buds.
Obviously, smoking is another risk factor. Quitting smoking quickly reduced prostate cancer risk by 12%. Non-smokers for 10 years were at the same risk levels as people who never smoked. Everyone knows the relation between smoking and other forms of cancer. Less well known: the cancer-causing chemicals in tobacco smoke concentrate in the prostate gland.
Finally, maintaining a healthy weight reduced risk by 7%. Keep the Body Mass Index under 25, and aim for 10,000 steps a day (about five miles) on your Fit Bit! Watch your processed food and sugar intake, and try for 5-9 servings of fresh vegetables or fruit a day. "Guy Fat," the beer-bellies
that wrap fat around the organs, is particularly risky for cancer in general.
I know of people who have done just about everything on the list correctly and still contracted prostate cancer. Genetics and luck are certainly factors you can't account for. Just do your best with what you can control, and don't test fate!
Tuesday, May 2, 2017
Long Branch Half Marathon 2017
After two years missed due to a torn meniscus and pulled hamstring, I was able to return to the the Long Branch Half-Marathon on April 30th.
My finishing time, (1:44.48) was almost exactly what was predicted on my RunBayou performance chart (based on my recent 5-K times), and my training followed those methodical and safe guidelines. Made it to the finish (and more significantly, the start!) with no physical setbacks.
The race was held under ideal conditions this year, mid 50's, no rain. I lined up with 1:45 pace group, and planned to stay with them, start to finish. With the big crowd of runners (over 8000, between the half and full marathon), I missed the first two mile-markers, and by the time I glanced at my watch, we were 20 minutes into it.
I had a good amount of energy and adrenaline at this point, and was worried that the group may not have been keeping up the 8-minute mile average we needed to hit 1:45. I edged out in front of them, and settled in right in back of the 1:40 pack. Everything was copacetic for about five miles. which I hit in right about 39 minutes.
I don't run with music, but each year, always seem to have a song repeating in my head. Being at the Shore, you think it would be something from Springsteen, but instead, randomly, it was The Ramones' "This Is Rock and Roll Radio!"
Five through nine are the "dead miles" in a half-marathon. You shoot for various goals. Splits at every mile, of course, as well as the 10-K (48:28) and halfway times. However, the adrenaline has worn off, and in my case, a good deal of the energy had as well. I had a restless night's sleep the night before, and my body felt it. My times drifted into the 8:20's or so, per mile, and definitely, I was being passed more than vice-versa. There were a lot of turns, the wind picked up, and the 1:40 group faded out of view.
I skip the water stops in the beginning, dump water over my head as we get into the meat of the race, and at last resort, turn to gulping down some Gatorade for a quick sugar rush/energy burst. With things fading on me, I resorted to the Gatorade by mile eight or so, and even mistakenly, dumped some over head, Bill Parcells-style. At this point, Parcells probably could have run a mile as fast as I was going!
The sugar/salt combo helped, and I did feel a surge in my body after the Gatorade. Most importantly, by mile nine, I mentally righted the ship, "A four-mile run," I panted to myself. "How many times have you run four miles in your life?!"
I focused on one or two runners in front of me who were going at a steady pace, and tried not to let them gain any yardage on me. At 10 miles, my clock read 1:20 and change, and I knew if I didn't fall apart completely, I'd reach the 1:45 goal I've been training the entire winter for.
I missed the 11-mile marker, but knew once we hit the Long Branch boardwalk, it's a mile-and-a half of agony until the finish line. Shortly after the 12-mile marker, the 1:45 pace leader (an enthusiastic 20-something woman) was right with me. "One mile to go," she exhorted. "Drop the arms, keep the form together, and your there!"
My pride took over as I edged passed her, briefly. She caught up, easily, and didn't let me slip back. My mind was playing endless games at this point. "Half a mile to go, make believe you're going all out on the treadmill!" "Oh man, I can't!" "Don't fall apart now!" Literally, every 10 seconds was a heated argument between my id and ego.
We finally passed Pier Village and the finish line emerged. I kept it together for the last 1/4 mile, and finished just behind the pacer. As I staggered about after, an EMT grabbed my shoulder and asked if I needed help. "I think I look worse than I feel!"
While the race was certainly uneven, I was satisfied with my overall time, and at least figured I gave everything I had, that day. The slow, two mile walk back to the Monmouth Park starting point is probably my peaceful hour of the year. Still in my head? That one line: "This is Rock N' Roll Radio, featuring the Ramones!"
My finishing time, (1:44.48) was almost exactly what was predicted on my RunBayou performance chart (based on my recent 5-K times), and my training followed those methodical and safe guidelines. Made it to the finish (and more significantly, the start!) with no physical setbacks.
The race was held under ideal conditions this year, mid 50's, no rain. I lined up with 1:45 pace group, and planned to stay with them, start to finish. With the big crowd of runners (over 8000, between the half and full marathon), I missed the first two mile-markers, and by the time I glanced at my watch, we were 20 minutes into it.
I had a good amount of energy and adrenaline at this point, and was worried that the group may not have been keeping up the 8-minute mile average we needed to hit 1:45. I edged out in front of them, and settled in right in back of the 1:40 pack. Everything was copacetic for about five miles. which I hit in right about 39 minutes.
I don't run with music, but each year, always seem to have a song repeating in my head. Being at the Shore, you think it would be something from Springsteen, but instead, randomly, it was The Ramones' "This Is Rock and Roll Radio!"
Five through nine are the "dead miles" in a half-marathon. You shoot for various goals. Splits at every mile, of course, as well as the 10-K (48:28) and halfway times. However, the adrenaline has worn off, and in my case, a good deal of the energy had as well. I had a restless night's sleep the night before, and my body felt it. My times drifted into the 8:20's or so, per mile, and definitely, I was being passed more than vice-versa. There were a lot of turns, the wind picked up, and the 1:40 group faded out of view.
I skip the water stops in the beginning, dump water over my head as we get into the meat of the race, and at last resort, turn to gulping down some Gatorade for a quick sugar rush/energy burst. With things fading on me, I resorted to the Gatorade by mile eight or so, and even mistakenly, dumped some over head, Bill Parcells-style. At this point, Parcells probably could have run a mile as fast as I was going!
The sugar/salt combo helped, and I did feel a surge in my body after the Gatorade. Most importantly, by mile nine, I mentally righted the ship, "A four-mile run," I panted to myself. "How many times have you run four miles in your life?!"
I focused on one or two runners in front of me who were going at a steady pace, and tried not to let them gain any yardage on me. At 10 miles, my clock read 1:20 and change, and I knew if I didn't fall apart completely, I'd reach the 1:45 goal I've been training the entire winter for.
I missed the 11-mile marker, but knew once we hit the Long Branch boardwalk, it's a mile-and-a half of agony until the finish line. Shortly after the 12-mile marker, the 1:45 pace leader (an enthusiastic 20-something woman) was right with me. "One mile to go," she exhorted. "Drop the arms, keep the form together, and your there!"
My pride took over as I edged passed her, briefly. She caught up, easily, and didn't let me slip back. My mind was playing endless games at this point. "Half a mile to go, make believe you're going all out on the treadmill!" "Oh man, I can't!" "Don't fall apart now!" Literally, every 10 seconds was a heated argument between my id and ego.
We finally passed Pier Village and the finish line emerged. I kept it together for the last 1/4 mile, and finished just behind the pacer. As I staggered about after, an EMT grabbed my shoulder and asked if I needed help. "I think I look worse than I feel!"
While the race was certainly uneven, I was satisfied with my overall time, and at least figured I gave everything I had, that day. The slow, two mile walk back to the Monmouth Park starting point is probably my peaceful hour of the year. Still in my head? That one line: "This is Rock N' Roll Radio, featuring the Ramones!"
Friday, April 21, 2017
Ode to Tom Fleming
The New Jersey running community was saddened and surprised by the death of Tom Fleming, at age 65, on April 19th.
I didn't know Tom personally, but was certainly aware of his legend and legacy. A two-time winner of the New York City Marathon (1973 and 1975), he also he also finished second at Boston, the first time in 1973, when he was a senior at William Paterson College, a small teaching school in North Jersey.
Most of his success came before the late '70's running boom, and by all accounts, Tom was a running junkie and purist. In his heyday, he banged out 120 to 140 mile training weeks, and was a big advocate of the "long, slow distance," method to success.
I don't think cross-training was part of his lexicon or beliefs, but the grueling hours on the road certainly worked for him, as he also won the Jersey Shore Marathon three times, as well several others across North America.
Injuries eventually took their toll, but Tom stayed part of the running scene as a high school coach, and, for many years, as owner of the Tom Fleming's Running Room in Bloomfield, his lifetime hometown. He also was involved in the Sunset Classic 5-miler in Bloomfield, a popular early-summer evening event.
Tom most recently was a teacher at Montclair Kimberly, a well-regarded Essex County private school, and was the coach of the cross-country and track teams. His last cross-country team won the Super Essex Conference Liberty Division crown, and the heart attack that felled him happened, ironically, and perhaps fittingly, at one of the team's track meets.
There are all types of medical debates on how much benefit running does for your heart. How much is most beneficial, can there be too much, and does the intensity of the miles matter? That's a subject for another time, and the most important aspect, always, is your genetic background and make-up.
No doubt, Tom ran for the love of it, and probably wouldn't have traded it for anything. Whether it lengthened, shortened or had no difference on his life span was probably immaterial, Running brought him joy!
I didn't know Tom personally, but was certainly aware of his legend and legacy. A two-time winner of the New York City Marathon (1973 and 1975), he also he also finished second at Boston, the first time in 1973, when he was a senior at William Paterson College, a small teaching school in North Jersey.
Most of his success came before the late '70's running boom, and by all accounts, Tom was a running junkie and purist. In his heyday, he banged out 120 to 140 mile training weeks, and was a big advocate of the "long, slow distance," method to success.
I don't think cross-training was part of his lexicon or beliefs, but the grueling hours on the road certainly worked for him, as he also won the Jersey Shore Marathon three times, as well several others across North America.
Injuries eventually took their toll, but Tom stayed part of the running scene as a high school coach, and, for many years, as owner of the Tom Fleming's Running Room in Bloomfield, his lifetime hometown. He also was involved in the Sunset Classic 5-miler in Bloomfield, a popular early-summer evening event.
Tom most recently was a teacher at Montclair Kimberly, a well-regarded Essex County private school, and was the coach of the cross-country and track teams. His last cross-country team won the Super Essex Conference Liberty Division crown, and the heart attack that felled him happened, ironically, and perhaps fittingly, at one of the team's track meets.
There are all types of medical debates on how much benefit running does for your heart. How much is most beneficial, can there be too much, and does the intensity of the miles matter? That's a subject for another time, and the most important aspect, always, is your genetic background and make-up.
No doubt, Tom ran for the love of it, and probably wouldn't have traded it for anything. Whether it lengthened, shortened or had no difference on his life span was probably immaterial, Running brought him joy!
Thursday, April 13, 2017
Long Distance Training - Inside and Out
I have the Long Branch Half-Marathon coming up on April 30th. I last ran it three years ago in 1:35 and change, but in-between have suffered a torn meniscus in my right knee and subsequent arthritis in both.
The past two years, I got injured in other areas with a lot of interval work on the treadmill, and couldn't run Long Branch at all. This year, I've trained more sensibly and age-appropriately, and have put in 30-plus miles per week since the start of the year without a setback.
I've used my Jack Daniels' Running Formula VDOT Calculator to figure out most of training paces. Since my last 5-K in October was a 22:20, my "easy" runs outdoors are supposed to be at 9:37 mile pace, and with all the hills in the Watchung Mountains here, (plus my usual 10 lbs. of winter clothing!) that's about what it's been coming out to.
Most of my treadmill runs have been at "marathon pace," which is 8:15 per mile mile, or 7.3 on the treadmill. For variety of mind and body, I change either the grade or the speed every quarter-mile, and most of the runs start out at about 7.0 on the treadmill (8:34 mile pace) and peak out at about 8.1 (7:24 per mile). The slower paces, I trey to keep at a higher grade (2 or 3%), which feels about the same, effort-wise, as the faster paces at grade 1.
I've limited my speed work to once a week this year because of my recent injury history. Usually, I've been doing mile repeats on the treadmill in around 7:30 per mile pace (8.0 on the treadmill). Typically, I'll do five, with a warm-up mile before, and quarter-mile walk/jog in-between. My heart rate generally will reach the low 150's by the end, which is about 90% of my max at age 58.
All of this science projects out to a 1:44 half-marathon, which also can vary on weather, mental preparedness that day, proper pacing, and if I remember to take my Aleve that morning!
I'll be motivated by the thought of a "Farmer's Breakfast" at the Four Seasons Diner in Eatontown afterward: pancakes (butter and syrup), eggs, and let's make it scrapple on the side!
The past two years, I got injured in other areas with a lot of interval work on the treadmill, and couldn't run Long Branch at all. This year, I've trained more sensibly and age-appropriately, and have put in 30-plus miles per week since the start of the year without a setback.
I've used my Jack Daniels' Running Formula VDOT Calculator to figure out most of training paces. Since my last 5-K in October was a 22:20, my "easy" runs outdoors are supposed to be at 9:37 mile pace, and with all the hills in the Watchung Mountains here, (plus my usual 10 lbs. of winter clothing!) that's about what it's been coming out to.
Most of my treadmill runs have been at "marathon pace," which is 8:15 per mile mile, or 7.3 on the treadmill. For variety of mind and body, I change either the grade or the speed every quarter-mile, and most of the runs start out at about 7.0 on the treadmill (8:34 mile pace) and peak out at about 8.1 (7:24 per mile). The slower paces, I trey to keep at a higher grade (2 or 3%), which feels about the same, effort-wise, as the faster paces at grade 1.
I've limited my speed work to once a week this year because of my recent injury history. Usually, I've been doing mile repeats on the treadmill in around 7:30 per mile pace (8.0 on the treadmill). Typically, I'll do five, with a warm-up mile before, and quarter-mile walk/jog in-between. My heart rate generally will reach the low 150's by the end, which is about 90% of my max at age 58.
All of this science projects out to a 1:44 half-marathon, which also can vary on weather, mental preparedness that day, proper pacing, and if I remember to take my Aleve that morning!
I'll be motivated by the thought of a "Farmer's Breakfast" at the Four Seasons Diner in Eatontown afterward: pancakes (butter and syrup), eggs, and let's make it scrapple on the side!
Friday, April 7, 2017
Stretching and Running: Is it Necessary?
Fitness is like politics in this sense: for every fact there is an "alternative fact." Since I began running over 40 years ago, "better flexibility leads to better running" was accepted as truth. Now there is a train of thought that says the opposite is true!
I first read about this in Runner's World a few years back, when they did a feature on people who ignored or defied the accepted norms about running and still, somehow, succeeded.
One of the people featured was a college cross-country coach from the Midwest who was running sub 2:20 marathons, and didn't believe in stretching at all. When he followed a typical protocol of stretching before runs, he was often injured. When he stopped it, out of laziness, initially, he stopped getting hurt! His own runners have the option of stretching on their own if they like, but it is not incorporated into their practices.
There is more and more research coming out supporting the "anti-flexibility" school of thought. A recent article in the Washington Post by Amanda Loudin cited some of it.
Steve Magness, a national level runner, coach at the University of Houston and author of the "Science of Running" says that "if you are too flexible, you are a less efficient runner."
Magness explains that human's muscles and tendons are designed like springs, and the springs release energy and propel us forward during a run. If the springs aren't tight enough, they can't do their job properly.
A 2010 study at Nebraska Wesleyan University of eight distance runners (admittedly, a small sample) found that the runners with less flexibility had more elastic energy storage in their muscles and had greater oxygen efficiency when running. Simply put, the "tight" runners were able get more out of each stride at a lower level of exertion.
Physical therapist Gene Shirokobrod was also interviewed in the Post article. He felt that runners should focus more on strength and balance training, and less on advanced flexibility movements. Ankle mobility (balancing on a Bosu ball or disk), glute and core strength (think forward, side and reverse planks), and hip extension (for example, floor double and single leg bridges) were more important, in his opinion..
I've strength trained through my life, and do feel it helps with my running. I've gotten more and more into balance training through the years, as training techniques have evolved, and I've gotten older and realize it is important, in many different respects. I've never been much for stretching before running, except for races, because, basically, I'm just anxious to get out the door. As far as afterward, I feel prone stretching with bands and myofascial release on the foam roller has been beneficial in keeping me (pretty much) healthy in late middle-age.
My own personal opinion is that dynamic stretching before a run is beneficial, as are static stretches after. I wouldn't miss a run for a stretching session, however, and it probably can be overdone.
Every runner is different, of course, and needs change throughout a training lifetime. Things you were able to get away with when you were 25, you might not be able to at 55. If you feel stretching helps you and your perception is that it's keeping you healthy to run, by all means keep doing it. If stretching is a time-consuming drag, your probably not doing it correctly, anyway, and just go easy your first few minutes to warm up your muscles. Find out what works for you, and adjust accordingly!
I first read about this in Runner's World a few years back, when they did a feature on people who ignored or defied the accepted norms about running and still, somehow, succeeded.
One of the people featured was a college cross-country coach from the Midwest who was running sub 2:20 marathons, and didn't believe in stretching at all. When he followed a typical protocol of stretching before runs, he was often injured. When he stopped it, out of laziness, initially, he stopped getting hurt! His own runners have the option of stretching on their own if they like, but it is not incorporated into their practices.
There is more and more research coming out supporting the "anti-flexibility" school of thought. A recent article in the Washington Post by Amanda Loudin cited some of it.
Steve Magness, a national level runner, coach at the University of Houston and author of the "Science of Running" says that "if you are too flexible, you are a less efficient runner."
Magness explains that human's muscles and tendons are designed like springs, and the springs release energy and propel us forward during a run. If the springs aren't tight enough, they can't do their job properly.
A 2010 study at Nebraska Wesleyan University of eight distance runners (admittedly, a small sample) found that the runners with less flexibility had more elastic energy storage in their muscles and had greater oxygen efficiency when running. Simply put, the "tight" runners were able get more out of each stride at a lower level of exertion.
Physical therapist Gene Shirokobrod was also interviewed in the Post article. He felt that runners should focus more on strength and balance training, and less on advanced flexibility movements. Ankle mobility (balancing on a Bosu ball or disk), glute and core strength (think forward, side and reverse planks), and hip extension (for example, floor double and single leg bridges) were more important, in his opinion..
I've strength trained through my life, and do feel it helps with my running. I've gotten more and more into balance training through the years, as training techniques have evolved, and I've gotten older and realize it is important, in many different respects. I've never been much for stretching before running, except for races, because, basically, I'm just anxious to get out the door. As far as afterward, I feel prone stretching with bands and myofascial release on the foam roller has been beneficial in keeping me (pretty much) healthy in late middle-age.
My own personal opinion is that dynamic stretching before a run is beneficial, as are static stretches after. I wouldn't miss a run for a stretching session, however, and it probably can be overdone.
Every runner is different, of course, and needs change throughout a training lifetime. Things you were able to get away with when you were 25, you might not be able to at 55. If you feel stretching helps you and your perception is that it's keeping you healthy to run, by all means keep doing it. If stretching is a time-consuming drag, your probably not doing it correctly, anyway, and just go easy your first few minutes to warm up your muscles. Find out what works for you, and adjust accordingly!
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