their body fat. The simple solution: http://www.nytimes.com/2010/11/30/health/research/30exercise.html
It's simple isn't it?
Saturday, November 27, 2010
Thursday, November 25, 2010
Monday, November 22, 2010
Thursday, November 18, 2010
Recovery Update
I'm 4 and a half weeks into my marathon recovery. I'm feeling pretty strong when I run but my knees and feet still hurt a bit although not as bad as they did a week ago. The moral of this story is that when you're a geezer like me you need a long time to recover.
I ran 10 miles this morning. I was surprised at how I well I felt (it was 50 degrees with no wind). It was nice to notice the pain has eased. I'm pretty sure I'm going to run another marathon next year. Call me crazy.
I ran 10 miles this morning. I was surprised at how I well I felt (it was 50 degrees with no wind). It was nice to notice the pain has eased. I'm pretty sure I'm going to run another marathon next year. Call me crazy.
Sunday, November 14, 2010
Fraternal Advice - Very Simple
My best and favorite training partner 'took me' for a ten mile training run this morning. More the 'took me' later.
As is our habit, we had a nice visit during the first part of our run. As we are both recovered over-eaters, our discussions are often about strategies for achieving and maintaining good health and fitness. Mutual inspiration & motivation.
We're brothers, but our perspectives on things tend to vary a bit. While I'm apt to take the hard line, he's a kinder, gentler person. I need that kind of guidance, so I listen to what he has to say. Today, he offered what I thought was an insightful approach to a healthier lifestyle for anyone wanting but having difficulty changing.
His observation that we take years to put on weight and get out of shape and then, try, unsuccessfully, to lose the weight and get into shape overnight is probably why many people give up. His suggestion is to take a slower approach and have a little patience. Just as you're unlikely to be able to run 10 miles right away, you're also unlikely to be successful making drastic changes in your diet. He offers this approach: Pick 10 things in your diet that you know are unhealthy and give them up, one per week, over a 10 week period.
It's a great way to pace yourself and make a bit of progress each week. It makes a lot of sense. We take years to add body weight so we should expect to take years to lose it. Really, it won't take years. A pound a month though seems easy enough and it still adds up to nearly 25 lbs over two years. It's a really modest goal that shouldn't overwhelm anyone. Chances are it's a goal that'll be easily reached.
Here's my suggestion for 10 things to stop eating with suggested substitutions:
1. Sugary drinks. Probably the country's number one contributor to obesity.
4. White Bread. Yuk! I can't believe people actually like this stuff.
As is our habit, we had a nice visit during the first part of our run. As we are both recovered over-eaters, our discussions are often about strategies for achieving and maintaining good health and fitness. Mutual inspiration & motivation.
We're brothers, but our perspectives on things tend to vary a bit. While I'm apt to take the hard line, he's a kinder, gentler person. I need that kind of guidance, so I listen to what he has to say. Today, he offered what I thought was an insightful approach to a healthier lifestyle for anyone wanting but having difficulty changing.
His observation that we take years to put on weight and get out of shape and then, try, unsuccessfully, to lose the weight and get into shape overnight is probably why many people give up. His suggestion is to take a slower approach and have a little patience. Just as you're unlikely to be able to run 10 miles right away, you're also unlikely to be successful making drastic changes in your diet. He offers this approach: Pick 10 things in your diet that you know are unhealthy and give them up, one per week, over a 10 week period.
It's a great way to pace yourself and make a bit of progress each week. It makes a lot of sense. We take years to add body weight so we should expect to take years to lose it. Really, it won't take years. A pound a month though seems easy enough and it still adds up to nearly 25 lbs over two years. It's a really modest goal that shouldn't overwhelm anyone. Chances are it's a goal that'll be easily reached.
Here's my suggestion for 10 things to stop eating with suggested substitutions:
1. Sugary drinks. Probably the country's number one contributor to obesity.
- Substitutes: Water, skim milk, diet tea. Stay away from juices.
- 100% whole wheat English muffins, fresh fruit, oatmeal (it takes only a minute)
3. French Fries. They're as bad as donuts
- Baked sweet potato fries, coleslaw, tossed salad, sautéed veggies.
- 100% whole wheat bread. It tastes better! This should be easy.
5. White Pasta.
- There are lots of 100% whole wheat pastas available at the supermarket now. They are great.
6. Potato Chips. I know, they're delicious. This one was tough for me.
- Try a pickle with your sandwich or some low-fat cottage cheese.
- Trail mix (no candy in it) for your munchies.
7. Candy. This one was easy.
- Fresh fruit. Available all year. You'll wonder why you weren't eating more. We live in apple country.
8. White Rice. Yes, it tastes great but...
- Brown rice. You'll get used to it in a hurry and it's much better for you. I like it better.
9. White Potatoes. Yeah, I know they're low cal. But high glycemic and that's not good.
- Sweet Potatoes. They're not just for the holidays. Better for you. Low glycemic.
10. High Fat - High Sugar desserts. Cakes, Pies, Cookie
- I have to go with fruit. Who eats enough fruit anyway?
So there you have it. Do it; all you have lose is body mass.
After our discussion, somewhere about 2 miles in we settled into our run. Conversation dwindled. He's recovering from an injury so I wasn't surprised when slowed a bit up the hill section. I checked is progress when I made the big turn at 6 miles. He was doing fine about 300 yards behind me. I settled back into my stride and got lost in thought.
The next corner is about a mile and half down the road and just before I got there, feeling yesterday's bike ride in my quads, I was slapped on the butt and told I was looking pretty good for an old timer.
That was it. The race was on and we proceeded to run each other into the dirt. Brothers! You gotta love 'em. My quads are complaining but I'll bet he's paying too. Thank you, brother. I love ya.
Friday, November 12, 2010
Tuesday, November 9, 2010
Monday, November 8, 2010
Reasons to move
The current Time Magazine reports in their latest issue ( I received it today) in the Lab Report section under Briefing adults who exercised a minimum of 5 days a week had 43% fewer upper respiratory infections than sedentary adults.
I'm going to keep moving.
I'm going to keep moving.
Sunday, November 7, 2010
NYC is doing a lot of things right
The country should pay attention to this guy and what they're doing in NY City.
http://www.nytimes.com/2010/11/07/nyregion/07farley.html?nl=todaysheadlines&emc=tha28
http://www.nytimes.com/2010/11/07/nyregion/07farley.html?nl=todaysheadlines&emc=tha28
Cheese
From the NY Times:
http://www.nytimes.com/2010/11/07/us/07fat.html?nl=todaysheadlines&emc=tha1
Do we care so little about our health or are we just ignorant of the consequences of our rampant eating habits?
http://www.nytimes.com/2010/11/07/us/07fat.html?nl=todaysheadlines&emc=tha1
Do we care so little about our health or are we just ignorant of the consequences of our rampant eating habits?
Wednesday, November 3, 2010
Getting Started
Running is a participation sport that is growing in popularity. That's great news. I say it's growing because races across the country are continuing to grow in the number of participants. It's great news because it's a great way to exercise if you are able. Still, only about 1% of the population run regularly.
Running can be pretty daunting for someone who hasn't run for many years. I know this first hand. I was long time runner and racer who stopped because I started a business that took all of my energy. In retrospect, I would have been smarter to have set aside 30 minutes a day at least a few days a week and kept running. But, I didn't.
I promised myself that the 1st thing I'd do when I retired would be to get back into shape. I was a disaster. I had gained 40 lbs and frankly I was embarrassed about my condition and my appearance. It had been 11 years so I not only had not run for that long but I was much heavier and I was 11 years older at a time when 11 years was a big deal. In short, I was 54 years old, overweight, and out of shape.
Fortunately, I have a tendency to be confident (to a fault) and optimistic. It wasn't as easy as I expected but I prevailed. I wasn't able to run very far (barely at all) but I could walk. That was 6 years ago. I've made a lot of progress and I've a lot of progress in fulfilling my promise to myself (aren't those the most important promises?).
A couple of days ago, a close friend of mine who has know me since I was overweight and out of shape called me. He's now about the age I was when I retired and is starting to feel his age. To be fair, he's not the bad shape I was but he's also not where he'd like to be. He'd like to start running and get into better shape and he asked me for a plan, some guidance on how to get started. It's hard to express how honored and flattered I felt but I went right to work putting it together. I wondered how many other people would like to start and don't have clue how to get started.
I have only my own experience (I've done it twice, once at age 29 and once at age 54) to call on. You can do your own research on-line and find some other advice to refute or corroborate my advice but here's the plan I shared with my friend.
Before you do anything, be sure you are healthy enough to start any exercise program by consulting your doctor. Once you get the OK here's what worked for me:
Here's a good guideline to get started running in an easy to follow format:
Comments, criticisms, questions? Anything that improves the quality of the advice or gets someone up and moving is welcomed.
Running can be pretty daunting for someone who hasn't run for many years. I know this first hand. I was long time runner and racer who stopped because I started a business that took all of my energy. In retrospect, I would have been smarter to have set aside 30 minutes a day at least a few days a week and kept running. But, I didn't.
I promised myself that the 1st thing I'd do when I retired would be to get back into shape. I was a disaster. I had gained 40 lbs and frankly I was embarrassed about my condition and my appearance. It had been 11 years so I not only had not run for that long but I was much heavier and I was 11 years older at a time when 11 years was a big deal. In short, I was 54 years old, overweight, and out of shape.
Fortunately, I have a tendency to be confident (to a fault) and optimistic. It wasn't as easy as I expected but I prevailed. I wasn't able to run very far (barely at all) but I could walk. That was 6 years ago. I've made a lot of progress and I've a lot of progress in fulfilling my promise to myself (aren't those the most important promises?).
A couple of days ago, a close friend of mine who has know me since I was overweight and out of shape called me. He's now about the age I was when I retired and is starting to feel his age. To be fair, he's not the bad shape I was but he's also not where he'd like to be. He'd like to start running and get into better shape and he asked me for a plan, some guidance on how to get started. It's hard to express how honored and flattered I felt but I went right to work putting it together. I wondered how many other people would like to start and don't have clue how to get started.
I have only my own experience (I've done it twice, once at age 29 and once at age 54) to call on. You can do your own research on-line and find some other advice to refute or corroborate my advice but here's the plan I shared with my friend.
Before you do anything, be sure you are healthy enough to start any exercise program by consulting your doctor. Once you get the OK here's what worked for me:
Here's a good guideline to get started running in an easy to follow format:
1. Get a good pair of running shoes.
- If you check out a few running shoe stores you'll find something on sale. You're not going be running a marathon soon so $140 pair doesn't make sense. The shoes will have good cushioning but, I like to put Spenco inserts in mine for added protection. The Spencos will cost you about $20. If you do this take out the inserts that come in the shoe before putting in the inserts.
- Running stores often have clearance sales and discount coupons in sports newspaper that usually available for free at the grocery store.
2. Start off walking. Don't even attempt to run for about a week or 10 days. I like this approach for 3 reasons:
- 1st, it isn't very daunting. Since you're confident in your ability to walk, won't be worried about failure or looking (or feeling foolish). Lots of people never get beyond this and that isn't terrible.
- 2nd, walking will get you accustomed (mentally & physically) to moving for an extended period without stopping.
- 3rd, you'll be building stronger legs as you get ready to start running.
3. Don't think in terms of miles. Think in terms of minutes. Thirty minutes is a great target.
- You can find 30 minutes without having to arrange your day around it.
- You can walk for 30 minutes without being completely exhausted.
4. It won't take long before you'll feel like you're not doing enough.
- Start picking up the pace in your walking so you're heart rate & breathing pick-up.
- Your distance will grow as your pace increases and this will help you mark your progress.
5. After a week or so start running short distances in the middle of your run.
- This will help you build up endurance and cardiovascular fitness.
- Gradually increase you amount of running. Listen to your body. You'll be amazed at how fast it adapts.
6. Go slowly
- The biggest mistake (and why people quit) is trying to do to much too soon.
- Don't run too fast. Nobody cares how fast you go. If you try to go to fast you won't go very far.
- You'll find a pace that's right for you. You should be able to talk while you run.
7. Don't be embarrassed.
- Too many people worry about what other people think. They don't matter.
- Don't worry if you can't do much at first. When I started working out I could do only 1 pull-up. Nobody cares. It'll come with time.
8. Don't get discouraged - be patient
- When you get to just 5 minutes of running each day you'll be doing 2.5 hours a month (30 hrs a year!) and that's not accounting for the walking.
- Don't worry if you miss a day or two. Just start back up the next day. Nobody's perfect.
9. Stretch after exercise session
- Warm muscles stretch. Cold muscles don't like to be stretched
- Stretching helps prevent injuries
10. Keep track of your progress
- It helps keep you motivated
- A calendar works great and is readily available and inexpensive.
- You can map out your routes and measure them at this website: http://beta.mapmyrun.com
11. Take a supplement and a Non-steroidal anti-inflammatory drug (NSAID)
- I take Glucosamine. So do most the distance runners I know.
- I take Advil (Tylenol is too toxic to take on a regular basis.)
12. Think about getting a stationary bike for bad weather days.
- Cross training will help your legs.
- It'll provide some variety.
13. Think about adding some resistance training
- Wait until you get used to running.
- It'll help you a lot in your old age and it doesn't take much to do a lot of good.
Comments, criticisms, questions? Anything that improves the quality of the advice or gets someone up and moving is welcomed.
Tuesday, November 2, 2010
Back On The Road
It has now been more than 2 weeks since I ran my marathon. I waited a week before running again. Not enough! Although I was able to run 6 miles, my old joints protested. I had taken a taken it pretty easy just playing golf, doing light resistance training workouts, and easy half-hour pedals on my stationary bike. I needed another week of much the same.
My resistance training began to progress as my strength returned. (marathon running takes a lot out you!) My stationary bike rides became a bit more intensive as I lfelt to my body renew itself. So, when the 2 week mark came around I felt ready for a nice slow run. It was time.
I called my two favorite training partners and we started off nice and slow. Starting out with a nice easy pace was the ticket. Once my muscles got nice and warm, I was able to pick it up and actually ran pretty hard for the last 2 miles. What a relief. It felt good to run again.
Today was little different. I thought I might go 8 miles but decided to curtail it and ran 7 instead (it's nice to have a course that allows that). I think my exuberance on Sunday might have been premature and my right knee was a bit sore. I'll take an Advil today and go a little easier on Thursday. Soon I'll be skiing and able to run only on weekends and then only when weather and road conditions permit, so I'll have plenty of time to heal. I like seasonal running. Soon, I'll be doing more stationary bike riding and lots of skiing.
Cross training is good for the body (especially old ones like mine!). I must admit, however, as much as I'm looking forward to skiing this winter, I'm already looking at next year's racing schedule. I'm undecided about running another marathon but I'm certainly going to run some half-marathons. Can I improve my times? We'll see.
My resistance training began to progress as my strength returned. (marathon running takes a lot out you!) My stationary bike rides became a bit more intensive as I lfelt to my body renew itself. So, when the 2 week mark came around I felt ready for a nice slow run. It was time.
I called my two favorite training partners and we started off nice and slow. Starting out with a nice easy pace was the ticket. Once my muscles got nice and warm, I was able to pick it up and actually ran pretty hard for the last 2 miles. What a relief. It felt good to run again.
Today was little different. I thought I might go 8 miles but decided to curtail it and ran 7 instead (it's nice to have a course that allows that). I think my exuberance on Sunday might have been premature and my right knee was a bit sore. I'll take an Advil today and go a little easier on Thursday. Soon I'll be skiing and able to run only on weekends and then only when weather and road conditions permit, so I'll have plenty of time to heal. I like seasonal running. Soon, I'll be doing more stationary bike riding and lots of skiing.
Cross training is good for the body (especially old ones like mine!). I must admit, however, as much as I'm looking forward to skiing this winter, I'm already looking at next year's racing schedule. I'm undecided about running another marathon but I'm certainly going to run some half-marathons. Can I improve my times? We'll see.
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