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September 30, 2009
Several recent studies of athletes, including distance runners, have found them deficient in Vitamin D — a vitamin that allows cells to use calcium and that’s also critical for cell metabolism, for muscle fibers to grow normally, and for the immune system. Sources of Vitamin D are natural sunlight, fortification of dairy products (although milk fortified with Vitamin D generally does not supply daily needs) and some cereals and oily fish. Cod liver oil is one of the best sources.
What’s the connection between insufficient Vitamin D levels and running? Several studies suggest that insufficient levels may be the cause of fatigue and less-than-optimal performance.
As the days get shorter and you’re exposed to less sunlight, it’s a good time of year to check your “D” levels — either with your doctor, which I’d suggest, or with an in-home test now available. The level should be above 50 nanograms per millimeter.
And what if you find your levels are low? Again, ask your doctor first. Getting more sunlight is one controversial solution, as long as you don’t get too much. You may be better off to take a supplement of 1000 IU of Vitamin D. Overdoses of Vitamin D are rare, but can occur.
September 26, 2009
Many us can only dream about what it’d be like to live as a full-time athlete. Getting paid to train and run. When it comes to masters (40+) runners we’d be accused of having delusions of grandeur. With our youth centric culture why would shoe or clothing companies think of throwing us a few freebies? Forget cold hard cash, that’s reserved for the likes of Usain Bolt and Olympians who dazzle us with their deeds on TV.
Runners whether they’re back of the pack or best in the world in their age-group self fund their passion. It’s an inexpensive sport compared to golf and triathlon. But the shoes, gear, race fees, travel, accommodation, meals, massage, treatment, etc can add up pretty quickly. It’s no wonder non-running friends think you’re a bit crazy to spend so much on a “hobby”.
So you can imagine our amazement and immense gratitude when Larry and I were approached with sponsorship. Back in June we were racing at the Western Regionals meet in LA. We made it a family weekend staying with Larry’s 90+-year-old aunt. Larry’s sister Kate and her husband David flew in from Seattle. Kate and David came to all of our races over the 2 days and cheered us on. As non-runners it was a big commitment to hang at the track for so many hours.
At the end of the weekend Kate and David surprised us with a beautiful card and check. We were all in tears as Kate and David explained their great joy in celebrating our shared love of running and competing. Our family wanted to help us “make the adventure lighter and be part of our running celebrations”.
At that stage we were still planning our trip to the World Masters in Finland, which we cancelled due to injuries. So the sponsorship money has been put towards some of our expenses to the World Masters Games in Sydney.
Sometimes running can seem like a lonely sport. Sometimes it takes a village, a club, our family and friends to remind us that we’re all in this running together.
September 24, 2009
In all my years of running rarely have I liked any photos of me in action. Maybe I’m just vain. But my hair is usually wild, my face red and sweaty with a grimace. My brother-in-law Andy says I look determined. Hah!
I’ve seen other women with their makeup intact, their hair perfect and serene expressions. I wish! How do they do it?
So I could relate when Suzi MacLeod shot me an email lamenting the photos I used on her page. “Ken Stone has got to get some better shots of me! Looking at them, I laughed so hard I woke up the 5 dogs who were taking a nap.”
Liz Palmer recently sent me this photo of herself from the 2008 National Masters Champs. It’s after the 100m, which Joy Upshaw Margerum won; Liz got the silver and Jai Black the bronze. As Liz says, “I used to hate this picture until my husband said it was one of his favorites.” I’m with Gary, it’s a great shot of you Liz (and the other girls).
Hey Suzi you’re a good sport as well as a champ. Hopefully we can track down some better shots. But woman when you run that fast and break world records you look just fine to me.
 Liz with Joy and Jai at 2008 Masters T&F Champs
September 23, 2009
We finalized our accommodation and so we’re off to Sydney for the World Masters Games! I’m sooo looking forward to seeing my family and friends. After canceling from the WMA’s in Finland due to injuries it feels good that we’ll get in one big event for 2009. Of course Larry is still doubtful about running but my body is holding up. Fingers crossed that both of us can hit the track.
The Sydney folks are saying that entries for athletics (track, field & road) have exceeded previous WMG competitor numbers by 25%. Looks like rounds for my events (W40-44) with 21 in the 800m and 19 in the 1500m. There are 21 in the 5K, which probably means two races split on times. Haven’t even got my head around racing yet. Part of me is just grateful to be running. But I’m thinking the racer in me will kick in shortly…obsessing about my fitness, my times, my competitors, the weather…
Speaking of which this morning Sydney made the American news. Highly unusual! A dust storm has hit the east coast of Australia. My friend Gianna tells me, “We’ve been hit with severe winds which brought a cold front from Central Australia and Western NSW which covered everything with a blanket of red dust. It was incredible!! I felt like I was in Darwin with all this red soil and dust! I’ve never seen anything like it before. We’re going to have to do a lot of cleaning up. All the cars etc are filthy with all this red dust. It’s still pretty windy now.”
Back to Basics, back to bouncing !
After my let-down at the xcountry champs, I came across Pete Magill’s video on drills. After doing these a couple of times, I can already feel the bounce coming back to my legs ! It gives me more hope for the forthcoming track season.
This brings me to my friend and future rival in the sprints. Toy Ungerer is a remarkable athlete and a ball of dynamite who made an entry into masters athletics 5 years ago. She reached the 100m finals at the 2007 World champs and in the process bettered our national record. Since then she has improved on her own record a couple of times. Last year Toy ranked in the top 10 and 20 in the world in the 100, 200 & 400m. She was so looking forward to competing in the Golden Games (60+) in Cape Town this weekend, but unfortunately pulled a calf muscle last week during training.
Which brings me back to track training on synthetic surfaces. I grew up training on grass tracks and racing on cinder and ash tracks until the synthetic (tartan) track arrived in South Africa for the first time in 1970. Even then we were not allowed to train on these marvellous all weather tracks, but continued to do the bulk of our training on grass. Over the years I have come to the conclusion that daily training on a tartan track contributes to the majority of injuries over a period of time. I prefer to train on grass and do a track session once a week on the tartan. Closer to championships I would add an extra track session per week on the tartan, but nothing more. I believe this places less stress on the joints and tendons, in particular, for older athletes.
Thank you Sue, for your comments !
September 22, 2009
It’s a common complaint: “I eat too much of an unhealthy snack after dinner. How can I break the habit?” I share this question because I hear it frequently and the answer, which is common sensical at best, has helped many women with this night nibblin’ issue.
It doesn’t take an education to know the answer, but mine has helped many women and it is “Don’t buy it in the first place. Buy something else.”
One woman told me today that that suggestion has helped her lose the 3 pounds she’s been fighting for months. What did she do? She stopped buying chocolate chip ice cream “for her kids.” Instead she started buying strawberry ice cream, which she doesn’t like.
Have any tips for limiting unhealthy night nibbling? Please share — and thanks!
September 21, 2009
I met Joanna Harper at the 2009 USATF Masters Champs. I was at the track early Sunday to watch the 1500’s. I’ve always loved the 1500, that combo of strength and speed. For me it’s the track “glamor” event. But of course I would say that being a distance girl.
Joanna flew home that morning in the W50 1500m to get the silver medal. It was a great finish so I rushed over to introduce myself and congratulate her. We’ve been email buddies ever since.
Like me Joanna has discovered that masters competition is all about the wonderful people you meet. Joanna has written a piece for WomenRunningTogether on meeting W75 champ Suzi MacLeod. Check it out here.
Over on Pete Magill’s website Joanna is blogging about Gender, Sports and Caster. Joanna’s views are an insightful perspective but without the hype or malice that’s unfortunately part of the blogosphere. Gender testing is an important issue for womens running and sport. We need more thoughtful analysis like Joanna’s.
September 19, 2009
Had my first race today since early July, Reno’s 8k Journal Jog. Didn’t feel in shape to race that far but if you’re a runner in Reno you gotta be there. Last year I’d trained over the course for months. Easy runs, tempos, 1 mile and 800 reps. I knew the course backwards. It felt weird showing up this morning with no such preparation.
It was warm and the race was delayed by 20 minutes. Plenty of time to hear about everyone’s training, injuries, lack of fitness…some things never change. No one was saying, “I’m great”. My goal was to run under 7 minute mile pace and get a feel of racing again. I was telling myself, have fun there’s no pressure. But I was still lining up at the porta potties with all the other nervous Nellies.
Got pushed along for the first mile in a throng of runners. People ducking and weaving. Jockeying for a better position. For a change I was pretty zen just flowing with the crowd. The course steadily climbs from mile 1 to 3 so it started to thin out.
With the sun beating down I took water at the first 2 aid stations. I rarely do this. Hey it might take a few seconds off my time. But today my mouth was so dry and I was a relaxed racer. The iced water felt good on the back of my neck but it was too cold to drink. Didn’t want stomach cramps.
Actually thought about quitting a few times. Not sure what that was about. I was whining to myself it’s too hot, it’s too far… But got it together. Had a duel with a woman, chased down a few more runners and realized my body was holding up pretty well. Got a boost at 3 miles, 20.17! Way under my goal pace.
Now we’re catching baby strollers who’d started 10 minutes early. Cheered them on as I passed by. Couldn’t image pushing one of those things. Especially up the hills. A young boy, half my size sprints past me in the last mile. Way too much energy. Larry’s yelling with 300 to go. Woo hoo, 33.28!
September 18, 2009
It’s been 2 weeks since Larry’s knee arthroscopic surgery. We’ve rolled with painkillers, icing, resting, recovering, gentle exercises and then back on the stationery bike. All the while wondering if the clean up would do the trick and get him running again.
This week Larry picked up his knee brace. He looks like the bionic man with this black and blue contraption that starts mid thigh and finishes on his shin. It’s supposed to take pressure off the inside of his knee, which is now bone on bone and arthritic. The guy who designed and fitted his knee orthotic normally works with skiers. Larry is his first runner. When I saw it strapped on I’m thinking no way you can run in that. It’s so cumbersome.
But I know my man he’s gonna give it his best shot. It was straight to the track for a test drive. Walking felt awkward. Larry had to focus on not favoring his braced left leg. Striding was weird and painful. Hey he’s used to pain, it’s being going on for a year now. It started to feel ok.
Larry comes home smiling after running a few 100’s and 200’s. He hits a 14 (100) and 30 second (200). Wow after months of no running. We hug and high five. This brace might just work.
Then the pain returns, back to nights of interrupted sleep. Another let down. Was it too soon? Does he need more time off? Maybe the surgery and brace weren’t the silver bullet. It’s frustrating. We’re still searching for answers.
September 16, 2009
“I’m training to lose weight,” said a runner recently. “Do you have any data on how much it helps?”
Yes – numerous studies have found that training can boost resting metabolic rate (RMR) by as much as to 20%. The response to training is known as excess post-exercise oxygen consumption (EPOC) and it has two phases: the first lasts less than two hours and the second has an effect of up to 48 hours.
You can help boost your RMR by as much as 20% by incorporating high-intensity and weight training into your weekly routine and also — if you do two exercise sessions on the same day – by taking a shorter interval between them (you’ll realize a greater combined energy expenditure).
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