 |
|
|
|
May 13, 2012
All runners over 30 – the approximate age of peak performance – wonder how they can perform their best through the decades, often asking what general rules to remember.
Here are ten tips that I included in an article on the physiology of aging as it relates to running performance through the decades. (The article, “Running For Women: Advantages For Aging”, appeared in the May/June issue of New England Runner.)
1. Stress consistency and cross training.
2. When healthy, maintain some intensity to activate the fast twitch muscle fibers.
3. When healthy, incorporate a hill workout once every two weeks.
4. Incorporate more strength training to counter the loss of muscle fibers.
5. For flexibility, incorporate dynamic stretches like leg swings in your warm-up and static and dynamic stretches in your warm-down.
6. Warm-up drills such as high knees, bounding, fast feet, single leg hops, and high skips activate your reflexes, delaying their decline.
7. Hydrate with at least 64 ounces of water daily.
8. Eat a well-balanced diet, supplemented ideally with a generic multi-vitamin.
9. Take an extra rest day.
10. If injured, consider getting more than one medical opinion if you’re not comfortable with the first diagnosis.
May 6, 2012
I’m quoting from an article from this past week’s Wall Street Journal (http://online.wsj.com/article/SB10001424052702304811304577366332400453796.html).
The article – which applies to running (and all things) – was written by Charles Wheelan. His book,
10 ½ Things No Commencement Speaker Has Ever Said, will be published tomorrow.
Wheelan’s point, addressed to the Class of 2012, is that many graduates are “sick of commencement speeches.” Wheelan has studied happiness and well-being, and found that many graduation speeches don’t deliver the truth that graduates need to hear: “I’ve found the saccharine and over-optimistic words of the typical commencement address hold few of the lessons young people really need to hear.”
One of the ten points he wants to assure new graduates, “Don’t try to be great”, absolutely applies to running. He expands on this piece of advice thus: “Being great involves luck and other circumstances beyond your control. The less you think about being great, the more likely it is to happen. And if it doesn’t, there is absolutely nothing wrong with being solid.”
Regarding running, don’t worry about the outcome. Be solid. Focus on your day to day, week to week, and even month to month training. Focus on the process. Don’t worry about the outcome. That will come with your process.
Wheelan makes other salient points that apply to running, including “It’s all borrowed time.”
The article’s a keeper…..
May 1, 2012
This year marks the fifth anniversary of the Portland Track Festival and the organizers are planning on the best event to date. Mark your calendar for June 9th, in Portland or on the web.
Last year, most of the meet highlights were provided by women runners in three national caliber races. The best of the three races, the 5000 meter saw Amy Hastings pull away from Desiree Davila over the last couple of laps to run a meet and personal record of 15:19.
The race was prequel to a wonderful summer for both athletes; as they would each go on to have the best track campaigns of their lives. Amy ran the 5000 meter distance for the United States at the world track and Field Championships in Daegu, while Desi established massive PRs over the 5000 and 10,000 meters.
Both these runners were also featured prominently in the January Olympic marathon trials, with Desi securing her first ever Olympic team berth, and Amy finishing a valiant fourth, in a time which would have won every previous trials race.
The women’s 1500 meters was dominated by Lauren Fleshman, who ran 4:14, and set herself on a path which saw her run 15 flat for 5000 meters, and also make the Daegu team at the later distance.
The women’s 800 meters was one of the night’s most exciting races as Katie Follett ran 2:02, edging out Sara Vaughn; as both runners crushed the preexisting meet record. Sara would go on to make the 2012 USA team for the world indoor championships at 1500 meters. Both runners have coincidentally relocated to Portland in the last year.
There also were some outstanding performances in the race that I coordinate, the master’s women’s 3000 meters. Both Lisa Vale and Tania Fischer just missed the national record for women aged 45 to 49, and Lisa outkicked Tania for the win. Carmen Troncoso scored the highest age graded performance of the race.
This year, two time winner Trina Painter is eying that same record, as she turned 45 in recent months. I have also gotten commitments from three women from the Mountain West Track Club including Mary Thane, the multiple times national master’s champion over the 1500 meter distance. But the race is not just about up front talent, as three women in their sixties are in the race and looking to run fast times in the usually perfect June weather.
Anyone who is interested in running in the race or learning more about the meet can find information http://portlandtrackfestival.com/.”
April 28, 2012
Instinctively, we know a balanced life of exercise and mental challenge is one to strive for, and a recent study from the University of Illinois confirmed that again.
It found that we should be running – not just for our bodies but for our brains as well. How many of us say we feel our minds are sharper when we run, that we’re able to solve problems that were unclear until we started moving?
Running, this recent study found, is better for thinking than thinking.
A group of researchers from University of Illinois last year conducted an experiment with four groups of mice, placing them in four very different living situations.
One group was placed in an environment with sensual pleasures – nuts, fruits, cheeses, etc. The mice were provided with beds that were colorful plastic igloos.
The second group had all of the above, and in addition, running wheels.
The third group had no toys, treats, or running wheels, and just dull food.
The fourth contained running wheels but no other toys or treats.
After several months all animals completed cognitive tests that they had also taken at the start of the study to measure changes in their brain structures.
The scientists found that the animals that ran, whether or not they had other “enrichments” in their cages, had healthier brains and performed better on cognitive tests than other mice.
So when you’re stuck on a problem or feel your mind’s a little muddled, clear up your mental “mud field” with a run. You don’t need any other toys!
April 22, 2012
“Running has changed my life — every aspect of it,” a woman told me today. In her late forties, she just started running a year ago when she felt her life was “in shambles”. Shambles meant that her husband told her a year ago that he wanted a divorce. Although she has a Ph.D., she had given up a career to raise their three children, age 10, 14, and 16.
To help her feel some kind of control, she started walk/running — running for 30 seconds and then walking for 1:30 seconds and repeating that unit. She committed to reserving an hour a day four days a week to building her fitness.
“Running has been my anchor,” she said. She counted on her commitment to running, and it rewarded her. She built up her mileage to 28 miles a week within 6 months and within 9 months she ran a half-marathon. “It was the best thing I ever did on my own,” she said. It gave her the confidence to get a part-time job.
“Running has also helped me build a network of friends,” she said. “I have a new way to connect with others, and never get tired of learning more about training, races, and places to run.”
For many of us, this story isn’t new. We know running can change our lives in a myriad ways.
This one story struck me today because it is such a clear, simple example of a key to renewal. (And I think she has a new boyfriend…..):)
April 14, 2012
So it’s going to be hot on Marathon Monday. Really hot – a high of 88 degrees is what they’re saying.
With the best temperatures for racing between 45 to 70 degrees, understanding the effects of heat and strategies for dealing with it can be helpful.
Studies of 10K performances in wide temperature ranges give an idea of the potential effects of heat in a marathon – although the effect of heat on marathons are most likely greater. Studies have shown that ideal temperatures for racing are 50 degrees and that, for runners in the 6 to 8 minute per mile range (runners slower than that are often affected even more by the heat, 10K race paces per mile are slowed by 5 seconds in 60 degrees, 10 seconds in 65 degrees, 15 seconds in 70 degrees, 20 seconds in 75 degrees, and 25 seconds in 80 degrees. In 85 plus degrees recommendations are to run, not race.
So what’s a marathoner to do this Monday?
1) Slow down – particularly through the first half of the race – and adjust original goals downwards. Racing a marathon in heat is a wholly different matter from racing a marathon. Focus on reaching the finish line healthy. Of all kinds of weather conditions possible heat is the toughest. (And most runners aren’t acclimated to these temperatures, as the weather’s been cooler in Boston over the past few weeks.)
2) Hydrate, but don’t hydrate too much. Start drinking early and at regular intervals to consume fluids at a rate sufficient to replace all the water lost through sweating (i.e., body weight loss). Dr. James Winger, author of a study on hydration and marathoning published in the British Journal of Sports Medicine has stated that “you should drink only when you need to, when you’re thirsty.” That is the best way, he added, to protect against dehydration and hyponatremia (water intoxication from consuming too much water). Thirst is a very reliable indicator of your body’s actual hydration status, Dr. Winger has stated.
Regarding hydration, know that water is absorbed more quickly – 50% faster – than sugar solutions, meaning water works faster than sports drinks to prevent dehydration or overheating. Anything mixed with water delays its absorption.
3) Watch for signs of heat exhaustion and heat stroke: headache, dizziness, disorientation, nausea, decrease in sweat rate, and pale, cold skin. Rather than trying to run through these symptoms, stop, walk, or rest. Find shade. Pour water over yourself, and seek medical help.
The Boston Athletic Association and all medical partners are prepared.
April 13, 2012
On April 19th in Portland there will be a special screening of the documentary We Grew Wings, which chronicles the growth of the women’s track program at the University of Oregon, from very humble beginnings to its rise to the status of national powerhouse. I would certainly urge anyone in the Portland area to come and see this important film.
One of my all time favorite running books is Kenny Moore’s Bowerman and the Men of Oregon. Kenny is a terrific writer, and Moore’s inside look at the legendary coach and the runners he influenced is a must read for any running enthusiast. I couldn’t, however, help but ask myself several times during the book, but what about the women?
For those of you who might also want to learn more about the history of the women’s track program at the University of Oregon, here’s your chance. There will be a new documentary released this year entitled We Grew Wings. The documentary will be first shown in its entirety at the McDonald Theater in Eugene on June 3oth during the Olympic Track trials.
But you can see a twenty minute capsule version of the film on April 19th in Portland and talk to some of the people involved in the project too. I have attached a promo for this event below.
“We Grew Wings” – Film Preview
A Documentary Film Chronicling the History of the Univ. of Oregon’s Women’s Track Program.
Thursday, April 19, 7:00
Lucky Lab Public House
7675 Southwest Capitol Highway
Portland, OR 97219
www.wegrewwings.com
www.PortlandTrackFestival.com
The Portland Track Festival is hosting a free screening and panel discussion for the documentary film – “We Grew Wings” on Thursday, April 19. Guests will see the extended trailer for the film and will be able to participate in a panel discussion and Q+A with former Oregon track greats, Leann Warren and Eryn Forbes, along with the film’s executive director and producers.
Film makers Sarah Henderson and Erich Lyttle have produced several running films including “Fire on the Track: The Steve Prefontaine Story”, “There is No Finish Line”, and “Builderman” and now, with the help of executive-director Ellen Schmidt-Devlin, they are taking a look at the history of the University of Oregon’s women’s track program. The film examines the relationship of two of Oregon’s NCAA championship teams, 1985 and 2011, and explores and questions the progression of women’s sports through an intimate lens—from training to competitions in a quest for a national title.
A trailer of the film can be seen here: www.WeGrewWings.com
For those of you who weren’t around then, Leann Warren was a world class runner in the eighties. She excelled at distances from the 800 meters to 10 kilometers, and would have been even better if injuries hadn’t cut her career short. One of the highlights of her years at Oregon was the 1985 NCAA championships, when the women won the team title
Eryn Forbes was a multiple time all American at UO, and later became a lawyer. Leann and Eryn were the first and second scorers for the 1981 NCAA runner up cross country team (2nd and 13th overall). Eryn also became well known for her flamboyant racing outfits that she ran in during her post collegiate days.
I would encourage everyone to see this film in one form or another as it explores an important chapter in the growth of women’s running.
April 2, 2012
While there’s little research about the effects of pregnancy and childbirth on running, we keep seeing terrific performances soon after childbirth.
Some theories on how it might help running include increased flexibility and blood volume, and the mental benefits of enduring physical challenges. (Blood volume increases about 60 percent during pregnancy, mimicking the effects of blood doping in which greater blood volume allows more oxygen to be carried to the muscles.)
Another strong American runner just enjoyed a major victory just five months after childbirth, following in the footsteps of great runners like Paula Radcliffe, who won the 2007 New York Marathon just over 9 months after giving birth to her first child.
Masters runner and member of the Adidas New England Team Kara Molloy, 41, just won the masters division of the New Bedford Half Marathon, having given birth to her first child, Ella, just five months before. Kara ran an impressive 1:21:41 – just about two minutes off her lifetime half marathon personal best of 1:19:41.
While she isn’t running Boston Marathon this year (she needs a qualifier), she still has lofty goals. “My main goal for this year is to try and squeeze out another lifetime PR or two,” she said. “I plan on focusing on the 5000 and the 10,000 and can hopefully dip under 17:00 and 36:00, respectively.”
All the best, Kara. We’ll look forward to following your races.
March 25, 2012
I know why Carmel — with her background as an Aussie — has started women-running-together. I just loved my first trip to Australia and Sydney is a summer sports city if ever I’ve seen one. Grandmothers are bicycling, recent toddlers are surfing, volleyball courts are set up back to back on Manly Beach, rollerbladers float by the sidewalk by the beach, and runners are everywhere — jogging, training hard, and sprinting. No one even seems to take notice of the runners. There are so many.
On this trip I was reminded about how running is a handy way to prepare for all kinds of travel, and it’s perfect preparation for Sydney. My family and I enjoyed runs but also excursions for which running is helpful — the 3.5 hour Bridge Climb (not for those who are afraid of heights) and also a 4 hour bike around the city.
If you have Sydney on your bucket list of places you’d like to see, I think that as a runner you’ll love it. And combine it with a race — I’m sure Carmel has many to recommend!
March 19, 2012
If you are among the 20 million Americans who are running to address
cardiovascular problems and who are also taking statins (medicine that lowers
blood cholesterol levels) to treat high risk for cardiovascular problems, you
may want to ask your doctor about these findings form a recent study out of
Strasbourg, France. (A full report can be found in The New York Times March 14th
Health Section.)
In it, scientists gave the cholesterol-lowering drug Lipitor to two group of
rats for two weeks; one group was medicated and the other was not. Some of the
rats from each group ran on little treadmills until they were exhausted.
Here’s some of what was found:
#1. The medicated rats became exhausted much earlier than the rats which hadn’t
been given statins.
#2. In a comparison between muscle tissue in the medicated and non-medicated
running rats, scientists found that oxidative stress, a measure of possible cell damage, was magnified in the
medicated runners. Cells in the medicated runners showed 226 percent more
oxidative stress than exercising animals that had not been given statins.
#3. Scientists found, furthermore, that the medicated running rats had less
glycogen or stored carbohydrates in their muscles than the unmedicated runners.
And their mitochondria, the organelles within cells that generate power, showed
signs of dysfunction; mitochondrial respiratory rates were about 25 percent
lower than in the unmedicated runners.
In conclusion, the scientists wrote, the data showed that working out while
taking statins “exacerbated metabolic perturbations” in muscles. Statins made
running harder and more damaging for the rats.
“It seems possible that statins increase muscle damage” during and after
exercise “and also interfere somewhat with the body’s ability to repair that
damage,” says Dr. Paul Thompson, the chief of cardiology at Hartford Hospital in
Connecticut and senior author of the study.
If you do run and are on statins — and you feel unusual soreness and fatigue in
your muscles, you might ask your doctor about these results and what you might
do before a race or a long run, in particular…..
Older Posts »
|
