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DAY LIGHT SAVING TIME SWITCHES ON TOMORROW. The need to reset clocks one hour later, in advance of the “spring forward” rule for DST’s start this weekend will evoke different responses. Early risers might be dismayed that the mornings will once again be very dark during a pre-pre-dawn morning outdoor run or walk or trip to the gym. To make it to work, school, or an appointment on time, they may need to skip seeing the sunrise. The time switch may cause evening exercisers to exult, as there’s more available light now to attempt a late session.
Some will welcome the technological event as a sign that winter will soon be losing its grip on the earth’s northern hemisphere. In spite of recent, discouragingly huge March snow events that have caused widespread power outages, dangerous travel conditions, and a LOT of shoveling in some parts of the country, the change means that spring weather can be expected in April. However, that thought may not be enough to compensate for the internal body clock adjustment that will be required for the first week or so. What to do? Perhaps it’s possible to get all the whining, grumbling, and resenting of this forced change over in a day, by meeting it head on with a single voluntary event. Turn the tables* on the time change. Make it work to motivate fitness efforts going forward rather than briefly discourage them. Get up even EARLIER than scheduled for a physical activity challenge of your own design, of your own free will. Run, walk, bike, swim, exercise. You choose. Do it Sunday or Monday am (Saturday morning if you are reading this just after midnight when it will be posted). OR stay out LATER than usual and enjoy the lengthening daylight hours to reward yourself for accommodating the official time change. My event will be the Earned Runs DAYLIGHT SAVING DASH. It may be a two-part, morning plus evening personal event, using my #1 Earned Runs bib, that will coincide with the rising and setting of the sun. RUN & MOVE HAPPY! *NOTE: Origin of the phrase "turning the tables" according to Grammarphobia.com" "It originated with the playing of board games in the 17th century, according to the Oxford English Dictionary. It means “to reverse one’s position relative to someone else,” the OED says, especially “by turning a position of disadvantage into one of advantage; to cause a complete reversal of the state of affairs.” In its literal meaning, the phrase referred “to the position of the board in a board game being reversed, hence reversing the situation of each player in the game,” Oxford adds. But apparently it was used figuratively from the very beginning." https://www.grammarphobia.com/blog/2013/06/turning-the-tables.html
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MARCH 3, 2018, ROGER BANNISTER PASSED AWAY at the age of 88 years. If you aren’t already aware, the United Kingdom’s Sir Bannister was the first athlete to run the mile distance race in under 4 minutes on May 6, 1954. He was a medical student at St. Mary’s Hospital in London. With little time to devote to serious training, he reportedly ran on a track near the hospital during his lunch hour.
An article in the scientific journal, Cell Metabolism recounted that he used “the 9-minute jog to a local track to warm up, after which he promptly ran 10 x 400m in a little over 60 sec each, with 2 min recovery. He then ran back to work leaving 15 min to eat his lunch and (hopefully) shower.” Although he made sport’s history at Iffley Road Track in Oxford that night in 1954, Bannister was proudest of his achievements in academic medicine; he was an eminent neurologist and neuroscience researcher. His record lasted only 46 days. Of course there was more to Bannister’s training methods than noon-hour track sessions, but it was his high intensity interval work that was singled out for mention in the Cell Metabolism article, “Sprinting Toward Fitness”, written by Drs. Martin J. Gibala and John A. Hawley. The authors begin their discussion by explaining that although intense interval training has recently received attention for its potential to improve the health of persons with diseases originating from lack of exercise, it has been recognized “for over a century” by coaches and athletes as performance enhancing. By employing sprint training, Bannister and his coaches had been following the lead of past, pioneering Finnish and innovative German trainers of the 1920’s and 30’s. The article indicates that scientific investigation into the physiological basis of the intense interval training method was not initiated until the 1960’s. Over the decades, it reports, researchers came to recognize that intense interval exercise could be of benefit not only to elite athletes but to any person wishing to “condition himself for health purposes”. And ultimately to those who could not tolerate continuous exercise at a moderate level, like patients with heart failure. Gibala and Hawley make the argument that in present day, “identification of time-efficient exercise strategies that confer health benefits”, like intense interval training, “could favorably impact public health by reducing the economic burden associated with inactivity related disorders.” “Lack of time” they propose, would no longer be a barrier to getting regular physical activity. With this historical perspective, the article begins the discussion of interval training, which they say can be “broadly classified into two categories: high intensity interval training (HIIT) and sprint interval training” (SIT). Roughly, HIIT involves less-than-all-out power/speed efforts at or above 80% maximal, and SIT involves an “all-out” efforts, at or above 100% maximal, as determined by each individual's VO2max measurement. For comparison, moderate intensity CONTINUOUS training (MICT) is performed at about 50% effort. Tabata and colleagues are identified as making important contributions to the study of SIT exercise, which is described as a particularly POTENT variation of intensity training. The gist of Tabata’s and others’ research has shown that that the body’s beneficial, clinically significant, physiological adaptations to MICT exercise performed over longer sessions (45+ minutes) could be obtained with intervals of greater, more intense effort, but measured in seconds, and separated by recovery periods of a few minutes. In one such study, 60 seconds of SIT within in a total 10-minute period of exercise resulted in the same changes brought about by 50 minutes of MICT. The authors say that this evidence is begging scientists to determine how “a few hard sprints in such a short intervention period elicit such profound remodeling of physiological systems” They explain the different molecular-level physiological adaptations associated with 3 different modes of exercise:
The scientists put forth the concept that an “acute” exercise session of any training type sends a “signal” to the body that induces widespread, unseen physiological adaptations to maintain normal functioning during this period of increased metabolic muscle activity and whole-body oxygen demand. However, in order for exercise to “induce physiological adaptations that ultimately result in long term phenotypic changes”, or observable alterations in tissues and organs, a certain “threshold stimulus” must be exceeded in each session. [Non-research example: a ‘threshold stimulus’ signal for me to diet and exercise seriously might be reached on the first day of a run/walk training plan for a late spring race, when my weight on the scale is 10 pounds heavier and best mile pace is 1.5-2 minutes slower than in the previous fall. A 30 second/mile slower pace plus 2-pound gain would not reach the ‘threshold’ level that prompted my taking daily sufficient actions that, over the long term, would bring bodyweight and pace-time down] The second- to- last portion of the article discusses how the body-wide changes evoked by MICT exercise sessions compare with those caused by HIIT and SIT. In summary, “in contrast to MICT, the rate of change of cellular dynamics and disturbances to whole body homeostasis induced by intermittent exercise and SIT in particular, is extensive”. In my understanding, this means that although an intense training effort is very brief in duration, the signals sent to the rest of the body systems seem to totally shake up the body’s status quo. HIIIT and SIT “evoke perturbations to both local (muscle) and systemic (cardio-, vascular, respiratory, neural, and hormonal) homeostasis.” The publication suggests that intensity level may not be the only aspect of HIIT and SIT that cause such exercise to lead to “superior” or at least similar beneficial body-wide adaptations as MICT, despite less total work being performed. The “’stop-start’ nature of INTERMITTENT exercise and the ‘spikes’ in various intra-cellular signaling pathways” may represent one mechanism that explains such differences in skeletal muscle response. There’s a bit more ‘intense’ science discussion related to the intermittent/interval aspect of this training and how it may also be key to induction of changes that lead to improved health. Finally, Gibala and Hawley suggest the directions future research could take to explain how and why SIT is able to fight chronic metabolic diseases. The information could be helpful in the development of personalized exercise prescriptions, they propose, which will allow individuals to obtain the maximum benefits of regular exercise activity; one option among many possible interventions. “After all,” they conclude, “interval training is just one aspect of the multi-faceted, periodized training strategies that have been used by competitive athletes for over the century.” And that’s the message we can take from all this science. THAT HIGH INTENSITY INTERVAL TRAINING ESPECIALLY SIT, CAN ACCOMPLISH IN A SHORT PERIOD OF TIME, WITH LESS WEAR AND TEAR ON OUR BODIES, THAN WHAT WE HOPE TO GET FROM REGULAR CONTINUOUS AEROBIC EXERCISE. Perhaps more, as was shown by Sir Roger Bannister in the 1950’s. We may not have information about our individual maximal capacity to exactly follow SIT protocols published by scientists. But we can certainly change some MICT-type workouts to HIIT sessions that alternate short periods of moderate-to-very vigorous effort with longer recovery intervals of lower effort, in a start-stop manner. If we become comfortable with such training methods now, later on, when time available for exercise decreases, physical performance is limited, or our health declines we can more easily maintain the benefits we receive from regular exercise. Mentally and emotionally we might not feel cheated or lessened by circumstance or disability. “Sprinting forward; where to from here?” the scientists asked. To the road, the gym, to the exercise floor we can answer. RUN & MOVE HAPPY! NOTE: When I contacted the corresponding author about his work, Dr. John A. Hawley, Director of the Mary MacKillop Institute for Health Research and of the Exercise and Nutrition Research Program of the Australian Catholic University, Melbourne commented: “The bottom line is that HIT provokes widespread changes in muscle signaling pathways and metabolism that are also seen with much longer workouts. People also enjoy HIT a lot more than cycling/running for an hour or so.” https://www.theguardian.com/sport/2018/mar/04/sir-roger-bannister-obituary http://www.cell.com/cell-metabolism/pdf/S1550-4131(17)30237-1.pdf By Photograph by user: Jonathan Bowen - Own work, CC BY-SA 3.0, https://commons.wikimedia.org/w/index.php?curid=1725293 RUNNERS, WALKERS, RUCKERS, AND HIKERS may have wondered about certain aspects of sport performance, especially which factors lead to faster or slower forward progress. For example, when choosing shoes they might struggle to balance a need for cushioning and support (heavier) with a desire for speed (lighter).
According to Jordan Smotherman, who authored the article “Run/Ruck Training Thumb Rules You Can Use” for Mountain Tactical, there are “rules” that can help inform your choice. He lists and fully explains the following five: One: 1 pound on your feet = 5 pounds on your back. Two: 1 pound on your feet = 5% more energy expended Three: Each 1% of your body weight makes you 6 seconds/mile slower. Four: A 10% grade incline (increase) cuts your speed in half. Five: Going up slows you down twice as much as going down speeds you up. The information can be merely interesting if your activity involves moving on your feet over mostly flat terrain without a backpack or hydration system, wearing average weight shoes, and lighter weight technical apparel. And if your outing duration is planned to be less than a couple hours. If heavier gear, nutrition, and water is added to sustain performance over a longer period, or allow for a longer distance session, the explanation and discussion in Smotherman’s piece is likely to lead to better planning and realistic expectations. Check out this short math-friendly article if you hope to take on walking, running, or hiking adventures that require transporting anything in a backpack or moving up and down hills. It’s convinced me that lighter rather than heavier hiking or trail shoes/boots are the way to go, and to limit what's carried to the essentials. RUN & MOVE HAPPY! http://mtntactical.com/knowledge/5-runruck-training-thumb-rules-you-can-use SUGGESTIONS FOR USING EARNED RUNS BIBS THIS SPRING Check out potential Earned Runs EVENTS you can custom design for yourself! OR find an organized event to run near these dates.
March 11, 2018 “DAYLIGHT SAVING DASH” Celebrate the start of the time change that adds daylight to the later portion of the day with a distance race or walking event of 1 mile or 5K. Your clocks should be set to “spring forward” at 2am. Run or walk your event early in the morning at the later SUNRISE time, or in the evening at the later SUNSET time. March 17, 2018 “SAINTS’ DAYS” St. Patrick’s Day 10K This is a 6.25-mile distance race or walking event that can be completed on St. Patrick’s Day (3/17/17) or any day through the preceding or upcoming weekend with your free Earned Runs bibs. Those training to run a Half Marathon in May with the Earned Runs plan will have this race on the schedule. March 20, 2018 SPRINGTIME WARM-UP (5- 10 miles) Just like the position of the sun in the sky and the increased sunshine help to warm the earth and melt the frozen ground, runners can get warmed up for the new running season with an event that’s not a short 5k or a longer distance half marathon. Pick a distance between 5 and 10 miles and plan to run it about 10-15% slower pace than you would run a half marathon. (a 10-minute mile pace in the half would mean an 11-minute mile pace in this event). March 29, 2018 (or later for first 2018 HOME game openers) MLB OPENING DAY MASH-UP (any distance) If you’re a runner who also loves major league baseball, mark the start of the season with a personal race, run, or walk using Earned Runs Bibs. Create an annual ‘ceremony’ to solemnize your team’s run at a championship this year with your own GOOD LUCK send-off effort. April 1, 2018 APRIL FOOL’S DAY NO FOOLING 50 (any distance) Demonstrate that you’re no fool. Get out today and test your resolve not to be silly about health. Run a serious 50 MINUTE Fartlek. If your start time is prior to when the first pitch is thrown in a night game, you can head to the favorite local team hangout afterward. Or if it’s an afternoon game, set the distance and start time to coincide with everyone’s lunch breaks. Each person can run the distance that fits their schedule, but make a point to wear gear and meet up to watch the game. April 6, 2018 NATIONAL WALK TO WORK DAY EFFORT This national day was officially declared by US Department of Health and Human Services Secretary, Tommy G. Thompson, in 2004. Participating in this holiday means you are willing to spend 30 minutes walking. If you tend to ‘work’ at a coffee shop on many days, that’s a great spot to finish! TGIF; IT'S ALWAYS ON THE FIRST FRIDAY OF APRIL! April 16, 2018 CELEBRATE (USA RUNNING) TRADITION RUN (any distance) The Boston Marathon is run annually on the day set aside in the Commonwealth of Massachusetts as Patriot’s Day, the third Monday in April. This race was the original marathon to be patterned after the modern Olympics contest of 1896, and was first run in 1897. On this day in the United States, anyone can celebrate the tradition of competitive long distance running. Without necessarily covering 26.2 miles, achieving a qualifying time, or being in that location, run or walk in sprit with those in Boston with a personal custom race + Earned Runs bib. Start your race at 9:32am (elite women start time) or 10am (elite men start time). DON’T LET INTER-CITY MARATHON RIVALRY GET IN YOUR WAY. Today needn’t be about the city of Boston itself, but about the running history which began with that event. April 22, 2018 EARTH DAY EARNED RUN (any distance) Feel free to name this anything you like, but since Earned Runs promotes earth-friendly running, we will make a claim to some ownership. This is one of the best excuses to gather your friends and neighbors and walk-run your way along a favorite running course, or one that sadly needs a lot of effort at beautification, cleaning up trash as you go. Make Mother Nature proud! May 5, 2018 DAY OF 5THS FIVE (5-miles or 5K) Of course, today is the celebration of the Cinco De Mayo holiday, but this date can also be an opportunity to be happy about the 5th day of the 5th month, and your ability to finish the 5th kilometer or the 5th mile of a personal Earned Runs race, run, or walk. Afterward, join everyone else enjoying the festivities of CDM! May 13, 2018 MOTHERS CHOICE COMPETITION (5K) Moms, since your family is often willing to do what YOU want this weekend, ask everyone to accompany you on a nature walk-run, without electronic devices. Keep the pace at slow enough to allow laughing, joking, talking together. Request that they wear Earned Runs bibs decorated like Mother’s Day cards. Estimate the money that would have been spent on cards and treat everyone to an icy dessert (slushy, ice cream cone, popsicle, etc.) or make a charity donation. Since the full weekend is yours to command, there is plenty of time to enjoy other activities as well. May 28, 2018 MEMORIAL DAY REMEMBRANCE (mile, 5K, or 10K) This federal holiday is for remembering the men and women who DIED while serving their country in the Armed Forces (compared with Veterans Day, in which the SERVICE of all U.S. military, veterans and active, is celebrated). It’s a solemn day. US flags and wreaths are placed at gravesites. Many remember others who have passed away in their lives, including non-military. One way to do this by running or walking at quiet times, like sunrise or sunset, when we can reflect back on their lives. If you've never requested bibs, try doing so this spring. Keep your plans to yourself, if shy about planning personal events. You'll be surprised how scheduling a few self-competitions will keep you in a training frame of mind. Your body will thank you this summer. This list will be posted on the RESOURCES page. RUN & MOVE HAPPY! I HAVE HAD AN INTEREST IN PLANNING AND COMPLETING an epic adventure of some sort for the past three summers. Ever since a runner friend told me she and her sister had finally completed hiking the last segment of the Appalachian Trail. Beth declared it was an amazing experience and accomplishment. She explained that together the sisters had been sequentially hiking the segments of the Trail over 20+ years and this last adventure was a long time in coming.
I asked about the trip because she looked terrific and in total shape. As a runner, Beth is younger/faster than me and has the same sturdy and solid body. After the Trail hike, she looked lean and finely muscled. The difference she said, was possibly because they had had to carry their own food and fluids in backpacks, so only the essentials were taken. Their trip was self-designed, not organized by a company that waited at day’s end with a sumptuous meal. It was ‘Earned Runs for hikers’. I started exploring this idea the summer of 2015, but have yet to determine what might be attempted (and successfully completed). Since mid-summer 2017 I’ve been recovering from a running injury; even walking moderate distances has been challenging. Thus, my adventure probably will not involve running; anything epic would risk re-injury or worse, since “loaded running” with a backpack would be required. Which leaves walking, backpacking, and biking (possibly with an e-bike) as top contenders. Organized walking/hiking and cycling adventure trips are advertised that employ guides and support crews. The prices are budget busting and advance registration is required. Just as with organized running events, there is always the risk of needing to drop out of a trip that is scheduled 12 to 6 months in the future. If a buddy/partner is a must for double occupancy rates, the risk is compounded. So, before putting big money down for a first-time epic adventure it seems best to plan one or more shorter distance, DIY, less-than-epic, practice trips of a few days duration. Backpacking seems ideal if daily crew support won’t be available. I don’t know If I can find a partner for the first trip; it might need to be a solo experience, although I would prefer company. The scenery may be less than epic for such short trips. So how to motivate myself for what might be boring practice runs? Photography. I recently ran across a product offered by Huckberry.com, “The Adventure Photography Workshop” developed by National Geographic professional Alex Strohl. Some but not all adventure photography is focused on capturing images of outdoor sports; Strohl’s images are not confined to depicting extreme athletic feats and include a variety of beautiful and awe-inspiring scenes. In the promotional video, he says will demonstrate how to create “strong” images “that withstand the test of time”. Strohl promises to talk about ‘what it means to be yourself” and stand apart from what others are doing, using a few “tools”. One camera and one lens, is what I think he will be employing in the lessons. His YouTube video indicates that the purpose of the workshop is to teach professional adventure photography. The goal is having students attract paying clients “by the end of the month”. However, Strohl’s underlying message seems to be more inspirational and passionate than commercial. His approach to photography is like that of an athlete to a sport. To be better at it is to be “stronger”. “We’re all unique” he explains, and “have had different upbringings, so there’s no reason your photos should look like anybody else’s.” “Stop using other’s pre-sets” he urges. “Motivation is like a muscle and you must train it.” “Every day you take actions toward this big picture”. After watching the video, it occurred to me that photography could be a component of my short distance hikes (or bike rides), that not only could I practice backpacking/cycling before embarking on an epic adventure, but photography as well. Using my phone camera or one like the workshop promotes. I could learn to cover miles carrying the essentials of nutrition as well as photography. Become ‘lean and mean’ with a camera, while exercising and developing a strong personal style, before heading out on the big adventure. The downloaded workshop is expensive (depending on your perspective), $249 on the Huckberry.com site (regular price $300). There are free articles from other sources that offer professional tips that can be found online. Incorporating photography into my epic adventure will require more thought before taking action. It could significantly change the times of day I would be out and about; sunrise and sunset are best for picture taking with my phone camera. It would definitely influence the route selection. Starting small would seem to be the wisest course. Perhaps I’ll train to backpack a half marathon over familiar roads and use my phone camera to test the concept. That should be a small enough scale for a trial run. RUN & MOVE HAPPY! https://huckberry.com/store/alex-strohl/category/p/53665-the-adventure-photography-workshop https://workshop.alexstrohl.com https://en.wikipedia.org/wiki/Appalachian_Trail https://www.outsideonline.com/2157421/best-adventure-photography-exposure-2017 https://www.instagram.com/alexstrohl/ https://www.outdoorphotographer.com/tips-techniques/nature-landscapes/ THE NATIONAL BLACK MARATHONERS ASSOCIATION’S WEBSITE INFORMS VISITORS that “40% of its members have NEVER completed a marathon and many are walkers.” Why join a marathoners’ club if you don’t run races of this distance? The NBMA says it’s mission is to “encourage Black Americans and others to pursue a healthy life-style through long distance running and walking.” It also provides “scholarships to deserving high school boy and girl distance runners”; reportedly more that $24,000.
Why will Baltimore, Maryland be important to these marathoners and less-than marathon-distance runners and walkers in 2018? The Charm City’s October running festival has been selected as THE SINGLE EVENT for the organization’s annual meet-up and summit, the place where “Black American distance runners across the nation” will gather ‘en masse’ at a single marathon. In October 2016, the annual event was held in Columbus Ohio, and in April 2017, in St Louis Missouri. This year that national meet-up will again take place in the Fall, at the Baltimore Marathon Festival, October 18-21, 2018. The Baltimore festival is perfect for such a gathering of running and walking talent. There’s a marathon, marathon relay, half marathon, and a 5K. A local radio station is hosting a charity .05K! Several race series challenges can be run as well. The BaltiMORON-athon requires participants to finish the 5K + Half Marathon on the same day. However, the Maryland Double requires participants to finish races in the Frederick (MD) Running Festival held May 6, 2018 and the Baltimore Running Festival in October. The King Crab Challenge is more complicated, involving finishes at 3 races: Frederick (May), Baltimore (October) and the Baltimore 10-Miler in June, all in 2018. Best to check out the race website for accurate details. If you’re not yet convinced to join others for this special event consider that an African American marathoner, Catherine Pugh, the current mayor of Baltimore, is said to have founded the 1981-1989 Baltimore City Marathon (re-named from the Maryland Marathon of 1973-1980). The Baltimore Running Festival brought the marathon back to the city in 2001. You have plenty of time to find a training plan for an October race in Baltimore, but probably would be cutting it too close to run a May 6 Half Marathon in Frederick. On March 1, both Festival’s websites issued a news release about a free 30-day trial of a personalized app plan offered by Mbition.com. It looks as if each week’s schedule is provided as you go, such that after the free trial period the cost is charged to you monthly or annually. In other words, it's not completely free. Earned Runs urges runners and walkers to plan activities as far out as a year in advance, if needed. The earlier you start the process the more likely you are NOT to be shut out of registering for fun and important motivating experiences. Also, every competition requires training. The longer the race distance, the longer the preparation, and the better the protection against injury. Participation in the Baltimore event may require advance effort. There are free training plans offered by various online sites (the Earned Runs RESOURCES page lists a few), so you don't need to spend extra dollars. Usually these free downloads are simple printable calendar schedules, not personalized interactive phone apps. If interested in the Baltimore Marathon Festival this Fall, summer activities may need to be adjusted to accommodate the training plan for your specific distance race. It is possible that a spring and early summer season of lighter, 'recovery' racing or challenge activities will be the best preparation for an autumn that will focus on finishing a long race. Baltimore is a lovely running city in the fall. I watched my daughter finish the Baltimore Running Festival half marathon years ago. She inspired me to commit to train for my first half marathon. Then we both registered for the Maryland Double. Injury sidelined me, but she and a friend finished both races with personal bests. There's a lot to see, do, and eat in Baltimore after the running and walking have been accomplished. RUN & MOVE HAPPY! http://www.runningusa.org/baltimore-hosts-NBMA http://www.blackmarathoners.org/2017/07/14/2018-annual-summit/ http://www.baltimoresun.com/sports/outdoors/bs-sp-marathon-black-runners-summit-20180226-story.html http://www.thebaltimoremarathon.com http://www.alexandriawill.com/2017/12/07/baltimore-running-festival-guide/ http://www.frederickrunfest.com/race-information-2/maryland-double/ http://www.frederickrunfest.com/race-information-2/king-crab-challenge/ WEEK 8 HALF MARATHON 2018 with SAINTS DAYS 5k and 10K Training Plan At the end of this week some may be running or walking a St. Patrick’s Day-themed 10K RACE DAY! If you are training to run a half marathon later in the spring it will function as a ‘tune-up’ event rather than a goal race. You’ll plan to expend LESS effort than when attempting a personal best 10K. For this reason, there wasn’t a scheduled taper or a ‘peak’ . If you don’t remember the BLOG post from January 11, 2018 that introduced this training plan, explained the concept of training or “tune-up” races, and linked to a Runner’sworld.com article, you might check it out. The advice given in that article was to run the 10K evenly all the way through, finishing as if you felt you could have run faster. This race is about gently testing yourself before the half marathon. It provides you with a ‘practice’ race that should build confidence. In other words, easy-does-it, especially at the start. Don’t blast out of the gate and wither before the end. Also, there’s an article in Competitor.com “How to Use Races to Train for Other Races” by Kelly O'Mara that provides more explanation. Enjoy an early St. Patrick’s Day celebration with this tune-up. RUN HAPPY! http://www.earned-runs.com/blog/saints-days-5k-10k-tune-up-races.html http://running.competitor.com/2016/04/training/use-races-train-races_148413 http://www.runnersworld.com/race-training/tune-up-for-successful-racing WHEN SPRING WEATHER IS AROUND THE CORNER and winter wetness and cold are not expected to in the daily forecast much longer, the urge to buy new athletic shoes can be strong. In past years, I have shopped early with the thought the new pair would stay in the box until roads cleared and piles of plowed snow melted. And once the shoes were purchased, regardless of the state of ground thaw, would have convinced myself on the first sunny, warm-ish day that a first run to break them in was warranted. Even though modern running shoes are designed to not require much ‘breaking in’. And after that it seemed a shame not to enjoy their wonderfully lighter and cushioned feel during each training session and the cheery brighter colors (my preferred selection over darks).
This annual ritual has lead me to the “Eureka” revelation that the purpose of a pair of new spring running, walking, or exercise shoes is to usher in the season. To help with the transition from wishing it were spring to the time when it actually arrives. They are like the early flowers, blossoming trees, and songbirds that herald the coming of this gentler, joyous season. But it can be a difficult task to choose which footwear brand and model is best for me. An article featured in a previous blog post indicated that preference should rule when it comes to buying expensive versus cheap. But I don’t know what I should prefer, except when it comes to color, as mentioned above. In the spring, I want the model color, if available, that has at least a a pop (or better yet, a big slug) of color. “The New Rules for Buying Running Shoes”, an article by Jonathan Beverly for MotivRunning.com, is a great place to learn about how to select the best pair of shoes when it comes to performance and comfort. Beverly’s 1st rule(“Get the right size”) is is a terrific piece of advice; it’s about SIZE. It’s amazing how an athletic shoe size will vary from street shoe size. I normally wear a 7 or sometimes a 7.5 (USA women’s) for anything other than a shoe used for sport. For running/walking/exercise my size most frequently is 8.5 (USA). The focus should not be on the number but the fit. The 2nd rule (“Get the right shape") is should be read carefully. It provides sound reasoning why shoppers should try on a variety of brands. Which explains why runners tend to stay with a brand and model season after season. But be aware that a model update can significantly change a favorite go-to shoe, often signaled by a change in model number. Rule number 3 (“Get the right support”) is can help shoppers evaluate the quality of assistance they are receiving from a store fitter. If the emphasis is on over- or under-pronation, the advice is likely out of date. That’s my personal bias. Rules 4 (“Get the right ride”) is and 5 (“Trust yourself”) is are perhaps the easiest to follow as they call on us to personally assess the comfort of the shoe. Unfortunately, after reading this piece I was a bit more anxious than beforehand. My learning of the new rules revealed there are more ways, than I had previously been aware of, to pick the wrong shoe! However, like with ANY purchase, realize that mistakes will be made. To reduce that chance of making a purchase mistake, shop more. Plan to make 2-3 shopping (not buying), trips before deciding on a shoe. If possible, go to different specialty stores or store locations. Or to the same store at a time when you might receive help from a different fitter. Listen to the advice other shoppers are receiving from various fitters. Does the advice significantly vary from store to store? Are fitters recommending the same shoe to everyone, or everyone in your demographic. I have had this experience and it was upsetting. Every woman my age was brought the same 2 shoe models by the same store fitter. When I ask about other shoe brands, my query was brushed off. I went to another location of the same store chain and the fitter brought 6 different models. Don’t be afraid to wait until you feel secure about a purchase. And then, don’t be reluctant to wear the fresh spring pair! Your shoes can be one of the early signs of spring that others are looking to celebrate, like crocuses, forsythia blossoms, pussy willows, and robins in the northern US. RUN & MOVE HAPPY! What do you see in your corner of the world as a first sign of spring? https://www.motivrunning.com/running-shoes-and-gear/new-rules-buying-running-shoes TO RUN WE RELY ON HEALTHY LUNGS. With aging, we expect to deal with stiffer limbs, degeneration of the joints, and less muscle/more fat mass. By not smoking, avoiding polluted air, and improving cardiorespiratory fitness with aerobic exercise, we hope to keep our lungs in as good a condition as possible.
A study recently published in the American Journal of Respiratory and Critical Care Medicine of the American Thoracic Society has revealed we might not be protecting our lungs from long term damage. Especially women who regularly clean house as little as once a week. The headline to come out of the press release announcing the study results is that the use of household cleaning products for 20 years may be as detrimental to lung health as smoking a pack of cigarettes each day, during that length of time. An article by Tom Porter for Newsweek.com, highlights the findings of research performed by scientists at the University of Bergen in Norway. The details of the scientific article "Cleaning at home and work in relation to lung function decline and airway obstruction" by Ø Svanes and colleagues are summarized below. Over 20 years, 6230 participants from 22 different European centers, representing random population samples of women and men, aged 20-44 years (mean age 34 at baseline; 1992-1994), were studied. The participants were surveyed at baseline and re-investigated again in 1998-2002, and 2010-12 by the research team. Each survey involved interviews, lung function testing, and body measurements. Information was collected by questionnaire as to whether each person was cleaning, and how often (more than once per week) and what type of products were used (spray or non-spray cleaning agent). About 85% of women and 47% of men reported cleaning at home; roughly 9% and 2% reported cleaning occupationally. Women not working as cleaners and who did not clean at home had the lowest decline in lung function over the study period. Women who cleaned on the job and at home had the highest decline. Among women, the use of sprays or other non-spray cleaning products at least once per week was associated with an accelerated decline in lung function as compared to not performing cleaning. Men did not show this decline pattern. More women cleaning at home and at work had more doctor-diagnosed asthma than those not cleaning. Men who cleaned at home had more doctor-diagnosed asthma than those not cleaning and those cleaning at work. The researchers suggested that detrimental lung changes might occur with repeated small exposures to agents, like ammonia and bleach, that irritate the mucous membrane lining of the respiratory tract and lead to fibrosis and other alterations inside the walls (interstitium) of delicate lung structures. Other agents might sensitize the tissue to immune reactions and lead to airway remodeling. The study admittedly has limitations, including the small number of women who reported not cleaning more than once a week, and the small number of men who reported they were occupational cleaners. Before getting into a war with men over who suffers from being designated cleaners at home, consider that gender differences in response to agents may exist. And occupational cleaning for men may involve different work. Should women stop cleaning at home and work to protect their lungs? The results of this study might cause us to examine more closely how house-cleaning is accomplished, consider the kinds of materials used to construct homes/buildings, and the use of protective gear. Flooring that cleans with simple wiping or mopping with water could be a better choice than that requiring harsh chemicals. Home-recipe cleaning agents and micro-fiber cloths that are kind to the earth’s environment and human physiology might be promoted. Perhaps mask-wearing could decrease inhalation risk. It’s discouraging to think that in spite of decades of regular aerobic exercise, my lung function might have declined more than what would have normally occurred due to aging because of house cleaning. It might have been prevented. And that exposure to chemicals at work would have caused additional harm. Going forward I’m going to try to only use mild cleaning agents that can be made from water, vinegar, baking soda, lemon juice etc.! RUN & MOVE HAPPY! https://www.ncbi.nlm.nih.gov/pubmed/29451393 http://www.newsweek.com/impact-cleaning-products-lung-health-bad-20-day-cigarette-habit-study-810277 Note: some of the homemade solutions on these two websites seem to be lung friendly; they are just an example. http://eartheasy.com/live_nontoxic_solutions.htm http://www.goodhousekeeping.com/home/cleaning/tips/a24885/make-at-home-cleaners/ http://greatruns.com/location/stockholm-sweden/ LAST APRIL IN OBSERVANCE OF EARTH DAY, Earned Runs encouraged the pick-up of trash along running paths AFTER commemorating runs. I made this effort for my personal April 22 event and found it to be such a rewarding experience that I repeated it several more times that spring. Sadly, I did not persevere in my good-citizen-action campaign over the remaining months of the year. But this April, with renewed fervor, it will again be the focus of the 2018 Earth Day ‘Earned Run’ observance, and possibly an official Earned Runs Summer 2018 Challenge. What a surprise to find that picking up trash WHILE (not after) running is a new exercise trend in Scandinavia. It’s called PLOGGING (or plogga) from the words for “to pick” and “to run.” According to a Inhabitat.com article, Swedish environmentalist Erik Ahlström is behind the movement to tidy up the environment during an organized group run. “When he moved from Swedish ski resort town Åre to Stockholm he thought the city looked like a dump.” His response was to equip jogging groups “with gloves and garbage bags” and get to work cleaning it up. RunningCompetitor.com also posted an article about “plogga” which pointed out that “in addition to helping the environment, the practice of plogging provides some big benefits to the runner- namely, in the form of squats and lunges performed while picking up trash”. The enthusiasm to clean-up and workout is spreading it seems. Groups are reported to have been organized in other locations, like Paris, Edinburgh, Thailand, Australia, and Mexico. In advance of 2018 EARTH DAY ‘EARNED RUN’ consider rounding up people to join you in collecting trash while running or walking briskly. It can become a competitive event. RunningCompetitor.com noted that “many participants can’t resist the urge to pick up the most amount of trash in the shortest time.” Which would encourage each person to pick up the biggest items in order to fill their garbage bag the fastest. Try to resist this urge. Last year I concentrated on picking up not only large items but the smallest too. I vowed to find a device to more easily pick up cigarette butts (I am still looking!). Not as obviously unsightly as bigger beverage bottles and cans, cardboard boxes, fast-food containers, and plastic grocery bags, these small ugly castaways have a remarkable ability to spoil an otherwise beautiful natural area. Most people love beautiful sights, smokers are no exception. Thus, the most disgusting butt collections seemed to be located in the areas all of us would gravitate to for scenic enjoyment. So, it would be a shame to ignore these small defilements if the intent is to beautify the earth. Earned Runs’ suggestion is to also award a prize to the participant who shows up for the most number of collections over several months or a season. Best to plan now to have a gang ready to “plogga” on Sunday, April 22. RUN & MOVE HAPPY! Note: Greatruns.com has an entry for Stockholm. It appears to be a city perfect for running and walking. https://inhabitat.com/plogging-scandanavias-new-fitness-trend-combines-jogging-and-trash-pickup/ http://running.competitor.com/2018/02/news/plogga_169528 https://www.instagram.com/p/BeoLST8jgRr/ https://www.instagram.com/p/BbCprAQAxtk/ https://www.instagram.com/p/BfXjbpLFrC9/ http://greatruns.com/location/stockholm-sweden/ THIS FEBRUARY, A BLOG POST repeated last year’s highlight of a proposed revision of traditional seasons that takes into account the available daylight. Starting February 4, the suggested date for the beginning of the season referred to as The Brightening, an article in the magazine Backpackers.com, encouraged readers to get outdoors more.
Earned Runs thinks all outdoor enthusiasts could benefit from this novel season definition, especially in the planning of epic adventures that are best undertaken when days are long and environmental conditions are favorable for sustained physical effort. However, not every member of a small group adventure will be able to perform at the same fitness level. For example, I would like to hike with others in a multi-day event that we design/organize ourselves, but would need to recruit a few others that walked with a backpack at my pace. It would not be fun to be the only one lagging behind, or to suffer injury trying to keep up with the leaders. The same is true for a bicycle trip. I am not a ‘sufferfest’ kind of cyclist. However, cycling is an attractive mode of locomotion if enjoying diverse scenery on an adventure is a goal. By running or walking I’ll only be able to cover a relatively short distance. The viewing will be limited. Or the trip will take too many days and definitely stress all physical systems. Recently I’ve heard about people who are no longer able to run long distances due to joint problems, but now use e-bikes (electrically powered bicycles) for physical exercise. And to challenge themselves in the ‘old’ self-powered way, but without the same wear-and tear issues. An article in MensFitness.com “Why You Need an Electric Bike” highlights the growing popularity of the bike for commuting, and how using one can provide an workout. “So, you ask, if the bike is doing the work, where’s the exercise?” Exactly what I wanted to know. The author Patty Hodapp says, “the trick to making your e-bike a fitness tool is to use the motor just enough to keep it going”. Rev up the engine when your body is out of gas, she instructs. The expert she references says that “between steering and pedaling” through your own efforts, not using the engine’s power, you can get a solid workout, especially in terms of core strengthening as your own body is required “to brace you with every turn.” Another article in the Wall Street Journal (it not’s available free), “Instead of Slowing Down He Revved-up with an E-Bike” by Jen Murphy, features a 70-year old who was working too hard mountain biking for exercise, and turned to this bit of hi-tech boost for help. The article says that with the bike controls set a level 0, the bicyclist receives no assistance, but at levels 1-4 receives “proportional assistance based on how hard he pedals”. There’s a level 5, in which full power is provided. A throttle “gives him the option to not pedal at all.” The 70 year semi-retired cameraman's workout, diet, gear (cost), and playlist are covered in the article, but it's the description of his adjustment to the e-bike that stands out. He's learned how to use heart rate to guide effort level for solid workouts, used the time-saving benefits of the e-bike to get more time outdoors, and involved family in e-biking when not training. The cost of such e-exercise is high, however. The Pedego mountain bikes owned by the enthusiast are each $3,600 and the commuter bike is ~$2,500, according to the WSJ piece. Purchasing one is a significant investment that may require planning and saving. Cyclists may not be fazed by the price tag, as non-motorized models can be 2-3 times as expensive. A runner who worries about paying $160 for shoes could experience sticker shock. One or more rental rides or might be a great idea before purchase. Other advice and comment is available on the internet about how to best use such bikes. There seem to be safety issues and concerns in the area of urban commuting. Earned Runs is thinks that e-bikes might make certain epic adventures possible for some who would otherwise not be able to cover long distances under their own power (or might want a bit of 'insurance' on such a trip). The WSJ article demonstrates how athletes with injury or age related physical limitations can continue to enjoy moderately to very intense exercise. What’s your experience or advice? RUN & MOVE HAPPY! https://www.mensfitness.com/life/gearandtech/why-you-need-electric-bike https://www.wsj.com/articles/instead-of-slowing-down-he-revved-up-with-an-e-bikeat-70-he-revved-up-with-an-e-bike-1507374019 WORST & BEST LISTING IN USA; WHICH HEADLINE WOULD GRAB YOUR ATTENTION? “Worst Cities for An Active Lifestyle” or “Best Cities for an Active Lifestyle”? The former title was chosen as the article of a news story posted on ACTIVE.com written by Jennifer Fox.
It must have been a wise choice because it caused me to explore the slideshow piece in detail. Maybe fear that I live in one of these ‘worst’ locations drove my interest. I was already formulating an argument to refute my city’s deserving this terrible recognition if it made the lowest 10. Actually, I have lived in quite a few locations but my ‘home’ base has always been West Michigan. It’s snowy here and ‘lake effect’ cloudiness takes its toll on optimism; for days and weeks in the winter, fall, and spring the sun may not shine much. I love it there, though, and despite moving to several southern snow-less cities, and living in them for a few years, I have not changed my heart or mind on this topic. Fortunately, the results of this particular analysis don’t suggest that ‘good’ weather is the most important predictor of a physically active population. Having a long waterfront is no guarantee either. According to the WalletHub generated report, the 10 worst cities can be found in Florida, Nevada, Texas (4), California, New Jersey (2), and Tennessee. The top 10 best cities are: Chicago IL, Portland OR, San Francisco CA, San Diego CA, Seattle WA, Madison WI, New York City NY, Denver CO, Boise ID, Minneapolis MN. Earned Runs has posted about a similar topic in a previous post (re: WalletHub list of healthiest cities 2017) The methodology in any such ranking can be disputed. However, this particular report relies heavily (70 points of 100 total possible score) on the number of recreational areas available to assign high or low scores. It’s the “Sports and Outdoor” category. Included are number of baseball/softball diamonds, tennis courts, basketball hoops, swimming pools, playgrounds, parkland acres, skateboard parks, and golf courses. Walk-ability counts. The ease with which cycling can be enjoyed earns big points (bike score, bike sharing and rental facilities). Running, walking, and hiking trails are tallied. The number of dance studios matter! Local governments and voters have some control on how money is spent, and thus can change these numbers over time. Communities with a strong tax base and/or access to philanthropic dollars may have an advantage (fair or unfair is another discussion). There are a number of criteria that cannot be controlled by the local governments like proximity to a large body of water and to ski resorts, and weather. Air quality is given a full score, which is a complicated issue. The “Budget and Participation” category contributes 30 points to the score total. This grouping of criteria concerns the affordability of activities like fitness center fees, and the cost of sports apparel, tennis court rentals, and bowling. Also considered is number of sporting goods stores, sports clubs, Little Leagues, intramural leagues, and pick-up soccer meet-ups. The share of physically INACTIVE ADULTS receives a full score. The article links to the methodology for more details. This summary gives an idea of how the score that determines ranking is obtained. It’s not anywhere close to being a perfect method. However, we can look at our own places of residence, see where the low-scores might be deserved, and try to change them for the future. If a recreational sport-league sport is created, do we sign up? Poor participation won’t encourage the township or city to sponsor others. If a parkland area is nearby do we ‘play’ there or bring children to enjoy it? Do we make an effort to keep it free of litter so that the beauty is maintained? There are so many questions that could be asked to guilt readers. You get the idea. That’s not the point of this post. If you dreaded reading the WORST list, it’s possible you would very much value finding your city on the BEST list. And doing so might be energizing, and lead to personally increased physical activity and a healthier lifestyle. Does having a championship winning sports team increase ticket sales, fan enthusiasm, and civic pride of a city? Revenues to the city and businesses? New regional development that encourages greater game attendance? I don’t know by experience, but that’s what appears to happen. Maybe something like it will transpire if a city wins an ACTIVE LIFESTYLE designation too. It can be great for the whole city, but perhaps best for individuals. RUN & MOVE HAPPY! https://www.active.com/fitness/articles/10-worst-cities-for-an-active-lifestyle GET OUT OF YOUR FITNESS RUT ‘Listicles’ (writing pieces that are wholly or partially constructed around a list, but that have enough explanation or discussion to qualify as an article) are a fact of modern life. They are particularly popular in areas of self-help like fitness, nutrition, health. Many are featured in this blog, especially if a novel concept is introduced or a particularly difficult subject is explained.
In my opinion, the short lists are composed by advice ‘lumpers’, who provide suggestions for self-improvement in broad action categories. An example is a lumper nutrition expert whose healthier diet list includes eating foods of different colors at each meal, never skipping breakfast, drinking 8 glasses of water per day, and cutting out fried foods. Longer lists are by advanced by advice ‘splitters’ who feel readers appreciate more detailed directions to improve. A splitter expert might identify 25 of the most nutrient-packed foods to include in a diet, broken down by categories that include fruits, vegetables, spices, and fermented foods. Depending on the topic, I appreciate both types of listicles. Both can be useful and inspiring. After all, each one is a guide, a large- or small-scale map, to making improvements in a given area of life. A lumper article might offer a large amount of explanation under each short-list item. A splitter article may be less likely to provide discussion under each long-list item. Kylie Gilbert wrote a listicle for SHAPE.com that offers readers “20 Ways to Bust Out of Your Workout Rut.” This is a splitter for good reason. The items cannot easily be lumped and remain helpful; they would be too vague. Plus, Gilbert offers a considerable amount of explanation with additional links under each ‘way’. I count 19 (not 20) ways, with the 19th and last being the ONE item that Earned Runs is best at helping you with: sign up for a race. How to find one near you? There are races in each community throughout the year that might be sponsored or publicized by specialty running shoe stores. Events posted by stores could also include walks and hiking expeditions, cycling adventures, stand-up paddleboard competitions, indoor and outdoor triathlons, snowshoe excursions, obstacle course challenges, and other group or social athletic activities. Many may be small and local, some could be huge and attract regional or national participation. The internet is a common place to search that yields amazing results. I’ve been floored to learn that a totally awesome event is being held not too far from my home or that of a friend or relative (meaning it’s likely I could participate). If there isn’t an organized race that excites you, EARNED RUNS BIBS allow you to design a customized race or challenge. Solo or with a group of friends. First, COMMIT to a race or challenge to get out of your rut. Then train for it. Finally, pin on a bib, DO IT, and record the results on your bib. No muss, no fuss, all you. The type or theme of the event, date, location, course/setting, participants, and time are all chosen by you. This is ONE WAY to shake up your exercise world, to get yourself out of a fitness rut! No excuses are acceptable if you run the show. Commit to a challenge. Pin on a bib, if you dare. No bibs? No worries. REQUEST a set today. RUN & MOVE HAPPY! https://en.wikipedia.org/wiki/Listicle https://www.shape.com/fitness/tips/20-ways-bust-out-your-workout-rut WEEK 7 HALF MARATHON 2018 with ‘SAINTS DAYS’ 5K &10K Training Plan The month of March starts after the middle of this week. That’s progress! Congratulate yourself on reaching the point at which the long run at week’s end surpasses the distance you’ll be racing (if running) in a St. Patrick’s Day 10K (6.25 miles). Walkers will not reach 6 miles until March 10, 6.5 miles on March 17. If you have not been running or walking hill repeats, consider trying this workout as the spring weather commences. It will add variety and help build strength. Celebrate the coming of meteorological SPRING March 1. RUN & MOVE HAPPY! NOTE: The dates on the WALKER plan have been corrected! The day of St. Patrick's day was corrected on the RUNNER plan. Sorry for any confusion! DO YOU SOMETIMES SUSPECT THAT you are paying too much for running shoes? An article, “Cheap vs Expensive Shoes: Does it Matter?” by Susan Lacke for Running,competitor.com addresses that question. The title is somewhat confusing though, as the body of the piece begins by discussing the difference between general-purpose athletic shoes and shoes especially designed for running.
“While any shoe can be used for any activity, it’s important to note that running shoes are crafted to function more resiliently than regular sporty kicks,” the article indicates. True. But to me the cheap shoes are not general-purpose types, but older model shoes that can be purchased through online stores or in big-box stores. These retailers have the advantage of buying wholesale in such huge volumes that they can sell the shoes at lower prices to the masses. In specialty running stores some shoes might be discounted because they are last season’s models and a significant new update has just been issued and is on the shelves. Usually stores don’t advertise these products as having the high-priced technology of the newest season debuts. Veteran runners who buy them may be replacing a tried-and-true pair they love and feel good about wearing season after season. They're not shopping for innovation. Personally, I have turned to high-end, top-line shoes when 1) recovering from an injury, 2) in the process of experiencing difficulty running, and 3) doing so well in training that an extra edge seems like it will be worth the expense. To be truthful there’s only been one instance where I paid more for a pair of shoes because I thought my improved performance merited an upgrade. But the article gets down to discussing this, and ultimately says that: it’s all a matter of individual preference. An expert provides his perspective, partly based based on a study, which suggests that the more that is paid for a shoe, the more is expected, and the less satisfaction is reported. Earned Runs opinion: unless you are an elite runner, you’ll do fine in a lesser-priced specialty running shoe that fits well and provides the level of comfort and support that suits your training and competing regimen. Color and style preferences might best determine choice of shoes that are intended to be worn outside of training sessions. If top-performance is one your mind, spend more and go for the next evolution. Enjoy shopping for new shoes, spring season is coming. RUN & MOVE HAPPY! http://running.competitor.com/2018/02/shoes-and-gear/cheap-vs-expensive-shoes-matter_169522 |
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device. AuthorEARNED RUNS is edited and authored by me, runner and founder. In 1978 I began participating in 10K road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health and longevity. Archives
November 2023
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