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JODI HELMER INDICATES HER PURPOSE IS TO ‘BUST’ 3 COMMON MYTHS about walking in an article for Under Armor’s MyFitnessPal.com blog. Helmer says it’s not always best to focus on steps taken and that weight loss can be achieved with a walking program. She saves the best myth to destroy for last, ending the piece by arguing that walking is not just for those who cannot run. However she doesn’t elaborate much on this topic.
Jeff Galloway who pioneered the concept of combining running and walking during distance endurance training/events, provides a better discussion in a piece for runnersworld.com. He advises paying attention to form, walking on a day scheduled for a run or instead walking as a cross-training method, and changing up the terrain. Galloway is succinct and is THE expert in this area. Runners looking to prolong their running longevity will want to read this short article. Katie Golde provides another perspective in a Greatest.com article, and contrasts the benefits of running versus walking. She picks running as the winner for weight loss but any regular aerobic activity for helping to improve cardiovascular health. She offers a few suggestions for increasing calorie burn and intensity while walking. An important point by Golde is that the risk of injury is less with walking. Since I am a recovering run-aholic, I want to chime in on this topic. I am currently not running (just past one year ‘sober’). I cannot promise I won’t run again. But I am making huge fitness strides not running. After spending over 6 months in rehabilitation (self-imposed and -treated) after a knee/calf problem that had its roots in osteoarthritis, I haven’t had an injury episode. There’s nothing (calf, knee, Achilles tendon, thigh) to ‘baby’ these days. Everything feels great. I can power walk with a weighted vest, ride 25 miles at a stretch on my new fat-tire bike, and perform stretches, floor exercises, and dumbbell strength training (low impact) without issues. My golf game is improving, especially driving off the tee. Physically my form/weight has benefitted from the greater variety of workout types. My knees are fine without any meds. However, I want them to stay “fine’. I fear resuming the injury-recovery-rehab cycle if I run again. I don’t know whether I’ll return to running, but it does feel good to “feel good” continuously. My guess is that moderation in all forms of physical activity will be conducive to pain-free movement. Consider walking to cross-train and as a substitute for some running sessions if, like me, you’ve been cycling through running-related injuries for years. Perhaps my running longevity would have been extended. RUN & MOVE HAPPY! https://blog.myfitnesspal.com/common-walking-myths https://www.runnersworld.com/training/a20844232/walk-to-strengthen-muscles/ https://greatist.com/fitness/walking-good-workout-running
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DIANA NYAD AND BONNIE STOLL, FOUNDERS of EverWalk have added a new participation event to the list of opportunities to adventure walk. There are the annual 130+ mile 5-day epic adventure walks (the latest will occur in the Pacific Northwest early this August) that the organization has organized, and now there is a retreat-like event in Telluride, September 21-23, 2018.
Registrants will be able to enjoy the invigorating scenery of Telluride CO over a weekend and receive inspirational talks from Diana and yoga sessions from Bonnie. And of course, there will be long walks (10 miles) on Saturday and Sunday. It’s a pay-to-play kind of set-up; the more paid for the weekend “passes”, either $150, $315, or $450, the more time and additional events, like breakfasts, lunches, and cocktails, will be scheduled in the company of the walk leaders. If you’ve had problems with fitness motivation, this type of inspiration may work for you if you can afford the registration fee, travel and hotel accommodation costs, and the time away from work and or family. I am disappointed in this move by Everwalk. Possibly to spread their message more effectively these events make sense. The mass walks may not be drawing the numbers of paying participants needed to remain a financially viable business. However, from the perspective of a walker who seeks to be part of a national health movement it seems to be another FOMO (fear of missing out) elitist opportunity for many would-be fitness walkers. It sheds a different light on the epic adventure walks and reveals a bit more of the commercial nature of the EverWalk effort. The expense of joining the epic group walks is also considerable. EverWalk does not seem as much to be a revolution that energizes the common woman and man as a business venture. Where are the inclusive events? As an alternative, consider using EARNED RUNS bibs to organize a personal retreat, solo or with others. Arrange to stay at one person’s place for the weekend. Take big-mileage power walks, together. Foam roll as a group afterward. Schedule a group visit to a spa or fitness center pool/sauna (hopefully at which one person is a member). Enjoy a ‘cocktail hour’ or ‘wine and cheese’ before dinner like will be held at Telluride. Each person can plan to contribute a 1-minute pep-talk during this time. Eat out at a ‘healthy’ restaurant for the evening meal, or cook one together. Custom design a walking retreat that meets everyone’s budget AND inspires continued perseverance to train for fitness and commit to challenges. Sure, this home-grown weekend is not the equal of a Telluride retreat that capitalizes on the fame of an accomplished athlete. But almost certainly the coming together of friends for the purpose of motivation, in support of fitness goals, with fun and great refreshment as intended components, can serve a similar purpose, at a lower cost and greater convenience. So many times, we look outside of what’s familiar to us for help, and think we must pay a great deal to be moved and inspired to greatness. Sometimes, however, that greatness is nearer than we think. It’s in us and those we value as friends and family. RUN & MOVE HAPPY! https://www.tellurideskiresort.com/press-room/press-releases/telluride-everwalk-retreat/ www.everwalk.com WEEK 12: RUN-WALK-BIKE ACROSS AMERICA STARTS TOMORROW
Segment 30: Bowling Green OH to Strongsville OH Segment 31: Strongsville OH to Meadville PA Segment 32: Meadville PA to Bradford PA From Bowling Green the you’ll travel south of Put-In-Bay, a historic vacation resort town on the shores of South Bass Island in Lake Erie, and Cedar Point Amusement Park in Sandusky, which is a must–do destination for roller coaster ride enthusiasts throughout the world. The area surrounding the route is fertile farmland; you’ll see soybeans and corn as well as other field crops, dairy cows, beef cattle, and sheep among other livestock. The most important livestock product is milk; wool is also a leading product. South of Cleveland, Ohio, the site of the Rock and Roll Hall of Fame and Museum, as well as Home of the 2016 NBA Champion Cavaliers basketball team and Indians baseball team is Strongsville OH. The family of John D and William Rockefeller, later co-founders of Standard Oil Company, moved to Strongsville when JD was in his teens. The first oil refineries of their pre-Standard Oil Company were built in nearby Cleveland. Rockefeller Park is part of the vibrant city’s Emerald Necklace of metro-parks, an extensive system of nature preserves. The road from Strongsville to Meadville, Pennsylvania takes runners and walkers through rolling hills, past horse farms east of Cleveland into the quaint village of Chagrin Falls, Ohio on the powerful Chagrin River. From there you’ll pass through Ohio and Pennsylvania Amish country areas with its lush farms, horse-drawn buggies, and plainly dressed folk. Middlefield Ohio, just south of the route, is famous for it’s fine Amish Swiss cheese. Meadville is about 40 miles south of Lake Erie and 90 miles northwest of Pittsburgh, known for its steel mills and bridges. The Drake Well is nearby, site of the first commercial oil well in America. You will continue on through the Allegheny National Forest to Bradford, a city in the Allegheny Mountains very close to the border of New York State. This city, like Meadville, experienced booming growth in the country’s oil rush years. It is also known as the home of the Zippo Manufacturing Company, which has produced the iconic windproof lighter since 1932! The past few weeks journey will have taken you along the relatively flat and green glacial plains of the Great Lakes region, up into the wooded heights of the Allegheny/Appalachian Plateau. With a liitle more than two weeks remaining of this challenge, next week you will enter upstate New York and the Finger Lakes region, then move on to New England! RUN & MOVE & VACATION HAPPY! *Full disclosure, Michigan is my home state; West Michigan my favorite place in the world! I've loved times lived in the Cleveland area too, frequently traveling on the Pennsylvania Turnpike to Maryland. That's why there's a bit of insider detail in this post. YOUR insider information on places the route passes through or near, would be amazing to include. Please share. HOLY FIREBALLS! THE PERSEIDS METEOR SHOWER REACHES A STRONG MAXIMUM ON AUGUST 11-12 this year, although it has been active since July 13 and extend to August 26, 2018.
A Space.com article “Perseid Meteor Shower 2018: When, Where & How to See It” by Sarah Lewin provides the particulars for interested sky and star-gazers. It references NASA meteor expert Bill Cooke, who is of the opinion that the peak night will include both evenings, August 11-12 and August 12-13, with the latter night predicted to be best by Cooke. Contributing to the forecast of a spectacular show is the moon’s phase, the article explains. Near new moon, it will be a crescent only and will set before the show gets started at midnight. Depending on local sunset time, they might be seen as early as 10pm and as late as the pre-dawn hours. “The Perseids are rich in fireballs, so the show should be even better” it gushes. Best to find an area of “dark sky” with the least nearby polluting earth light as possible, lay down in an open spot from which the northeastern sky can be seen, and be patient. Don’t forget to apply bug spray. By the way, if you plan to travel to a well-known dark-sky area, be prepared for a crowd. The event may or may not create a lot of enthusiasm, which can be disappointing if it interferes with viewing. On my home turf, the east coast of Lake Michigan, astronomical shows can lead to traffic jams on the small roads and access drives to public areas, like state parks. Drivers will leave headlights on, unaware of the effect on viewing. Remember to be thoughtful and courteous if you drive to a park. Dark sky parks advise bringing flashlights covered with red or brown paper bag to preserve sensitivity to faint light. The darksky.org webpage for the 2015 Perseid shower explains the concept of the radiant, “a point on the sky to which the tracks of the Perseid meteors all seem to trace back”. For more details read the entire Space.com article. AND check the local forecast to determine if you can count on a clear sky. RUN & MOVE & VACATION HAPPY! https://www.space.com/32868-perseid-meteor-shower-guide.html https://spaceplace.nasa.gov/meteor-shower/en/ http://darksky.org/idsp/parks/ TODAY, AUGUST 10, 2018 IS NATIONAL S'MORES DAY!!! WHAT CONJURES UP MEMORIES OF VACATION camping more than the idea of making and eating s’mores? Maybe roasting hot dogs. Regardless of how and where you are spending your time off, and whether or not you have children with you, there are recipes to accommodate your situation in this piece by Michelle Profis in Country Living magazine. “24 S’mores Recipes You Can Make All year Long.”
I especially would like to try the Mini S’mores Tartlet (#1) S’more Bite (#2), S’more Dip (#4), and S’more Cups (#19). If you are walking, running, hiking, swimming, or biking for fun in the early morning during vacation, the S’more Stuffed French Toast (#13) would be a perfect post-effort breakfast treat! If you would like to impress family or friends with offhand knowledge of the history of this campfire staple, check out a story in nationalgeographic.com. It says the s’more has a “long yet vague history” that “dates back at least to 1927 when a recipe for the more formally designated ‘some mores’ appeared in Tramping and Trailing with the Girl Scouts.” The article goes way back, delving into the invention of marshmallows from a swamp plant root that produced a sticky white sap. According to a quoted reference the candied root was cut into chunks that served as early cough drops in the Middle Ages. After learning more It seems the French can be thanked for the beginnings of the modern marshmallow. Gather all the modern ingredients today, and enjoy a s’more or s’more-dessert-variation…vacation is the perfect opportunity. RUN & MOVE & VACATION HAPPY! NOTE: To make a great campfire s’more, the chocolate must melt. Sometimes the heat of a toasted marshmallow is not sufficient to melt the chocolate pieces. Because of this, we now wrap our graham cracker + chocolate piece + marshmallow 'sandwiches' in aluminum foil and put it on the grill or in the oven to heat briefly to obtain the best outcome. It has seemed to be a matter of temperature. Lately, over the past few years, I think it has become a matter of ingredients. The Hershey’s brand milk chocolate bar we use seems to be thinner, yet getting more brittle and ‘un-meltable’, causing the switch to Hershey’s brand ‘Kisses’ in our s’mores. Even they seem not to melt as easily. The mouth-feel and taste of the bars'/kisses suggests the amount of paraffin wax may have increased. The internet gossips on the topic agree, and one person’s attempt to obtain information from the company was not helpful. Ingredient listing by Hershey does not include paraffin, but there is no doubt it is used in making in their bars and candies. I have tried using Reese’s Peanut Butter cups (also made by Hershey) but this is not a classic combination. Please add your insight and suggestions in this topic to help us make a better original campfire s’more. http://www.countryliving.com/food-drinks/g2006/smores-dessert-recipes/?slide=1 https://www.nationalgeographic.com/people-and-culture/food/the-plate/2015/08/14/the-gooey-story-of-smores/ EARNED RUNS 2018 VACATION WEDNESDAY. LET’S ALL GO TO THE MOVIES. TWO YEARS ago, Earned Runs featured science fiction movies as a fun option for Vacation Science Friday (August 12, 2016) activities. There were several lists of SciFi films judged by various review sites to be the BEST over the decades, starting on some lists in the 1930’s. If movies that push the limits of science understanding appeal to you check out the VACATION WEEK 2016 post.vacation-sci-fi-friday.html
In 2017 Earned Runs (August 9, 2017 post) suggested that Wednesday, clearly falling midweek and not occupying a potential weekend date slot, is a great day to see a classic kid flick that even adults can enjoy. There are a number of lists with a delightful title that goes something like, “movies to watch before you turn… (fill in the age) 12, 13, 14.” These lists seem to be an improvement on the “bucket list” versions that focus on what to do before life’s end. Check out the discussion last year if films aimed to please children seems like a good bet for your vacation. This year let’s explore the possibility of a DRIVE-IN Movie experience! Since the best drive-in experiences rely on clear nights, best to use WEDNESDAY to check out the forecast and what's being shown to plan a movie treat. Travelandleisure.com has a list of the “Best Drive in Theaters in America”, which can be of help if one is nearby. Midwestliving.com highlights those still operating in the middle of the country. Mentalfloss.com published an article in 2016 with an interactive map locating every active drive-in in America. The yellow stars mark the spots where the open drive-ins can be found! Best of all, is the “Drive-ins” updated, searchable site. I entered my zip code and found 6 theaters within 100 miles of my home. Clicking on the link of each listing took me to a fact page about the theater that had a link to the theater’s website. All 6 near me in west Michigan were operational. I found first run movies at these theaters including one showing movie double features on 4 screens! We may not wait until vacation to enjoy a drive-in movie. It’s kind of a “stay-cation” thing that could be fun in the middle of any week in which the weather cooperates. My childhood memories include playground fun until sunset. Then my siblings plus a friend or two and I would rush to the concession stand to get popcorn just as the movie started. I recall seeing the silhouette of the swings-set against the indigo of the darkening sky on a crystal-clear night. Can’t wait. RUN & MOVE & VACATION HAPPY! http://drive-ins.com/theaters?status_op=open&zipcode=49422 https://www.travelandleisure.com/culture-design/tv-movies/best-drive-in-theaters-in-america http://www.bengies.com/Home.php http://www.midwestliving.com/travel/around-the-region/last-screens-standing-a-night-at-the-drive/ https://sunsetdriveinsouthwestmi.com http://www.capridrive-in.com http://mentalfloss.com/article/74017/interactive-map-shows-you-every-active-drive-america http://drive-ins.com PERFECT FOR READING! ON VACATION, MONDAYS SHOULD BE LAZY, and not get you “down” like rainy days do, as the song by the Carpenters tells us. It’s the first real non-weekend day of a holiday.
The entire week of fun lies ahead, so anxiety about getting back to the daily grind should be at it’s lowest, especially if you are true to the spirit of vacation and not checking devices for daily grind-related mail or messages. If you wish to get lost in a great book and read it from start to finish during your break, Monday is a perfect day to start. According to NationalDayCalendar.com Thursday August 9 is Book Lover day…you’ll be all set to love a book! Perhaps you planned ahead and picked out a book specifically for this time. If not, find one left by a previous guest in the summer place you are staying, order one online that can be delivered instantly and read on a device. Or, perhaps there's a neighborhood book exchange or free library nearby in which to acquire one. If you have never ‘listened’ to a book, give it a try. Download an audio book that you can play in the car to entertain everyone as you drive to a vacation destination. Or, listen while walking to the best vantage point for the sun to rise or set, hiking, or another activity. If it seems there’s never enough time to enjoy a good book, perhaps there’s time to hear one. Choose from new running books, classic running books, or an entire world of non-running books (see links to lists below); enjoy reading on the beach, in a cabin, or on your own sofa, patio, or porch. There are some recent fitness and classic running books, and an entire world of non-running/fitness-related books you can enjoy on the beach, in a cabin, or on your own patio or porch. The “PBS Great American Read” series is a reading initiative hosted by TV personality Meredith Viera, which allows anyone to log in and vote for their favorite among 100 best-loved novels that were previously selected through a national survey. The overall #1 Winner will be announced on the PBS series finale on October 23, 2018. The list can be helpful for selecting a great read that others have identified as a good bet. There are so many lists of “to-read” books that an entire vacation could be spent reading these summaries and reviews. Best to pick one without expending too much effort that’s handy, a friend lends you, or is available free at the public library or a community lending effort. Then enjoy. RUN & MOVE & VACATION HAPPY! https://nationaldaycalendar.com/ https://www.thebanner.org/mixed-media/2018/05/the-great-american-read https://www.pbs.org/the-great-american-read/home/ https://www.verywellfit.com/best-fitness-books-4160984 “25 Greatest Running Books Of All Time” from Competitor.com http://running.competitor.com/2015/10/lists/the-25-greatest-running-books-of-all-time_138463 GoodReads Listopia: “Books that Everyone Should Read At Least Once” http://www.goodreads.com/list/show/264.Books_That_Everyone_Should_Read_At_Least_Once#656 “33 Of the Best Books for Men” GQ Magazine 2016 http://www.gq-magazine.co.uk/gallery/best-books-for-men WEEK 11 RUN-WALK-BIKE ACROSS AMERICA: marks the start of Earned Runs 2018 Vacation Week August 5-12! Enjoy the week's posts that will be geared more toward vacation fun than fitness. We hope to arrive back from our time off refreshed and energized to make the most of the remainder of August.
WEEK 11 Segment 27: Ferry from Milwaukee WI to Holland MI Segment 28: Holland MI to Coldwater MI Segment 29: Coldwater MI to Bowling Green OH WEEK 11 BEGINS WITH A HIGH-SPEED ferry ride across Lake Michigan, from the terminal in Milwaukee, Wisconsin to one in Muskegon, Michigan. The trip takes 2.5 hours and allows travelers on their way into “Pure Michigan” (its advertising campaign) to avoid Chicago area traffic around the southern end of Lake Michigan. Upon arriving on the eastern shore of the ‘Big Lake’, Michigander-speak that distinguishes this Great Lake from the many small recreational lakes in the western part of the Mitten, you will be at the far edge of the Eastern Time zone. The sun sets just before 9pm here in early August, and twilight extends the length of camping and picnicking trip days at State Park beaches even further. From Muskegon MI, you will travel through blueberry country as you move south to Holland, MI; the nearby fields will be in the height of production for the year. This charming college and vacation town, which boasts a Dutch heritage and spring Tulip Festival, hugs Lake Macatawa and its channel to the Lake. Humble, quaint, and stately cottages are built into graceful tree-covered sand dunes at the shoreline. As the route continues in a southeast direction, it passes through farmland and around inland lakes. The most productive fruit, vegetable, and landscape plant growing areas are in this western region of the state because of the climate- moderating effect of Lake Michigan, which acts to extend the growing season longer than in inland areas. The state is third in the nation in apple growing and is a leading grower of blueberries, cherries, peaches, grapes, and other fruit. You will skirt this area and travel through farmland where dairy, livestock, and corn are also of agricultural importance. On the way to Coldwater MI you’ll travel through the city that gave its name to Kalamazoo College, home of the Boys Junior National Tennis Championships since 1943. “Nats at the ‘Zoo” is one of the most important events for 16-18 year olds in the US, held in early August. At the end of the week, from Goldwater the route heads to another college town, Bowling Green, Ohio, briefly running through the very tip of northeast Indiana, also a Midwest apple growing area. RUN & MOVE & VACATION HAPPY! TODAY IS THE OFFICIAL START OF EARNED RUNS 2018 VACATION WEEK. The blog is taking a break from fitness-related topics. We're not going to be worried about meeting challenges or staying on schedule. The point is to NOT have a routine, but to enjoy activities that we ordinarily don't make a priority, but that help us relax and appreciate life.
Of course not everyone has vacation this very week. But these posts can be a source of vacation week activity ideas if your's is still to come. SCIENCE SATURDAY INSTEAD OF FRIDAY: MUSEUMS, AQUARIUMS, PLANETARIUMS. This post was written last year for Friday. But, looking back, Saturday seems to be the better day for this activity; it usually marks either the beginning or the end of a typical vacation period. For 'stay-cationers' Saturday might kick-off a week in which you remain at home nights but seek day-time adventures. If traveling away, check-in time at hotels is usually late in the afternoon; luggage can be checked with the hotel bell service, but the range of potential activities might be restricted until you get settled in a room. If at the end of vacation, by Saturday the return home might have already been accomplished to avoid weekend traffic. There’s the need to unpack and recover a bit, as well as prepare for the upcoming non-vacation week. Regardless of whether you're home or still away at vacation's end, perhaps the previous days were spent mostly outdoors, and a break from full-on physical activity would be a welcome change. Yes, Saturday might be busier than weekdays at these institutions, but being surrounded by other happy visitors can add to the excitement and fun of a tour. Strolling through empty halls on less hectic days could be dull and kind of lonely. Let’s start with museums. They’re not only about science. They can be about art, history, and sports too. Have you lived in or near a city with a museum, maybe even a famous museum, but never visited? Or toured with your elementary or middle-school classmates more than a decade ago? Aquariums and planetariums fall into the same category of these often-neglected entertainment venues. Yes, entertainment! Today’s institutions are likely to have hands-on exhibits and moving parts that educate and provide a fun experience for adults as well as children. Taking a break or eating on site can also be a treat, as sometimes specialty foods are offered that relate to the institutions theme. If you've traveled far for vacation, there is sure to be a museum nearby, even if small. Local museums may focus on an important regional industry, like petroleum and oil (Texas), autos (Michigan), flight (Washington), motorcycles (Iowa), iron (Michigan), shipbuilding (Maine, Mississippi, Massachusetts, California), to name a few. The Museum of Science and Industry in Chicago is likely the most well known, but there’s one in Baltimore too. Washington DC likely has the greatest concentration of places to visit, especially related to government activities. Nearby Baltimore area has a fantastic National Cryptologic Museum adjacent to the grounds of the National Security Agency headquarters at Fort George G. Meade, one of the most interesting, in my opinion. The end of summer vacation is perfect for slowing down and enjoying what doesn’t make it into hectic everyday schedules. Consider spending a few hours in buildings that are designed to awe and inspire! RUN & MOVE & VACATION HAPPY! NOTE: Check your step counter. Getting to and from the destination and viewing exhibits will require being on your feet for hours, and represent a walking workout. Tight calves can be stretched on a step (standing on the balls of your feet on the edge of a step, drop one heel down and hold for 30 seconds; epeat on the other foot.) http://www.businessinsider.com/the-best-museums-in-america-ranked-2016-8/#25-diabeacon-1 https://www.tripadvisor.com/TravelersChoice-Museums-cTop-g191 http://petroleummuseum.org/contact/about-the-museum/ http://www.nationalmcmuseum.org/about-us/ http://www.museumofflight.org http://www.michigan.org/property/michigan-iron-industry-museum http://penobscotmarinemuseum.org/pbho-1/ships-shipbuilding/ships-shipbuilding-introduction http://www.thebmi.org https://www.nsa.gov/about/cryptologic-heritage/museum/ http://www.msichicago.org “HOW LONG WILL MY HIP OR KNEE JOINT REPLACEMENT LAST?” is the question Harvard Health M.D. blogger Dr. Howard Schmerling attempts to answer. It depends, he says, on your age at the time of surgery and how much you demand of the replacement afterward.
“During my training in the 1980’s and 1990’s” he says, “the teaching was that up to 90% or more of hip or knee replacements would last at least 10-15 years.” However, the combination of patient pre-habilitation before surgery, which involves shedding extra pounds and exercising, the use of better materials and surgical/anesthesia techniques, and improved post-surgical rehabilitation, might lead to even better numbers. Hopefully replacement joints might last the rest of life, he surmised, in some patients. But “population based life-time risk data for implant revision” of replacement joints beyond 10-15 years hadn’t been examined. Until recently, stated researchers who undertook this task. Schmerling references the April 2017 study published in the British medical journal, Lancet, that provided the needed updated information about revision surgery, in UK patients that had undergone total hip replacement or total knee replacement. The abstract of the article included this summary (the full article is available free):
The upshot is that doctors may recommend that patients put off joint replacement as long as possible, dealing with pain and less function, to help them get the most longevity from such surgery. Why worry about the need for future revision at the time of the first surgery? Schmerling reminds readers that any major surgery carries a risk. He indicates there’s no guarantee surgery will be successful, and that it won’t lead to infection or loosening. And that “’revision surgery’ is more technically difficult, recovery can take longer, and success rates may be lower than the first operations”. What he doesn’t address is the older age of the patient at the time of the second operation, 10, 15, or 30 years after the first. Physically, and possibly mentally too, a revision is likely to be more difficult for the person undergoing the operation the second or even third time. The referenced scientific article’s authors interpreted their findings, saying “our evidence challenges the increasing trend for more total hip replacements and total knee replacements to be done in the younger patient group”. They recommended, “these data should be offered to patients as part of the shared decision making process.” Athletes might wish to pay close attention to the results of this study, even if not living in the United Kingdom. Additional data from other countries may reveal population differences. Perhaps outcomes are better elsewhere in the world. But the hope that a new joint will allow resumption of sport activity at levels similar or above that ‘enjoyed’ during the time damage was incurred, without need for a future operation, seems unwarranted to Earned Runs. I have special interest in this report. Having learned in the past year I have mild to moderate osteoarthritis in my knees that has led to intermittent knee and calf pain, and then time off from running plus rehab work, I fear the eventual need for replacement surgery. I want to preserve ‘natural’ knee function and avoid invasive procedures. After 40+ years of only running, the chance to train for and participate in a few more 5k, 10k , or even half marathon races holds relatively little appeal for me, when compared with the opportunity to continue to walk, golf, bike, paddleboard, and generally exercise on my own healthy legs. I’ve heard people in their 50s at the gym say they were rehabbing after hip replacement to prepare for an upcoming half marathon. Maybe word of this report will force a revision of their aspirations and expectations. There are so many alternate forms of exercise and sport to enjoy that there isn’t need to stick with one that resulted in joint replacement. And there’s the possibility that if surgery is put off by some younger-age patients contemplating it, pre-habilitation will lead to sufficient improvement that replacement can be delayed until lifelong benefit from only one operation can be expected. RUN & MOVE HAPPY! https://www.health.harvard.edu/blog/how-long-will-my-hip-or-knee-replacement-last-2018071914272 https://www.ncbi.nlm.nih.gov/pubmed/28209371 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5522532/ CALORIES BURNED DOING SOMETHING FUN FOR 30 MINUTES. THIS SEEMS TO BE HARVARD HEALTH PUBLISHING WEEK. THREE of the posts you will see come from this source. I started getting the newsletter last year, but only recently have the topics related to exercise. Previous posts have covered prostate health, skin wrinkle and cancer prevention, fear of falling in seniors, etc. This particular post about the number of calories burned in different exercises AT THREE DIFFERENT BODYWEIGHTS was released in 2004 and updated in mid-March 2017.
As thoughts turn to summer vacation, the calorie-burn from performing vacation-style activities seemed a good topic. If doubtful about taking on a thrilling new-for-you sport activity, maybe the tally for 30 minutes will inspire joining in the fun with family and friends. The previous post informed us that trying new physical challenges could be good for improving cognition. So, here’s a list of challenges that might appeal to your sense of summer vacation fun and lead to brain training. Calories Burned in 30-minutes by: 125 lb. person 155 lb. person 185 lb. person Billiards 75 95 111 Bowling 90 112 133 Frisbee 90 112 133 Water volleyball 90 112 133 Hang gliding 105 130 155 Archery, no –hunting 105 130 155 Horseback riding 120 148 178 Kayaking 150 186 222 Snorkeling 150 186 222 White-water rafting 150 186 222 Disco-dancing 165 205 244 Golf, carrying clubs 165 205 244 Water skiing 180 223 266 Cross country hiking 180 223 266 Scuba or skin diving 210 260 311 Beach volleyball 240 298 355 Rock climbing: ascending 330 409 488 Check out the full article for the entire list, that includes household and outdoor chores and other more routine aerobic exercises. RUN & MOVE HAPPY! https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities THOSE WHO LIKE TO TUNE OUT WHILE PERFORMING A FAMILIAR CONTINUOUS, AEROBIC ACTIVITY AND MENTALLY RELAX MIGHT WISH TO RETHINK THAT STRATEGY. A post from Harvard Health Publishing references Dr. John N. Morris, director of social and health policy research at the Harvard-affiliated Institute for Aging Research. He says challenging your cognitive skills while performing a new physical activity “that also forces you to think and learn and requires ongoing practice can be one of the best ways to keep the brain healthy.”
Dr. Morris explains that research has proven regular exercise to be one way to improve brain function in areas like “memory recall, problem solving, concentration, and attention to detail.” Taking up a new sport like swimming is an example, he offers; another is improving your golf game by trying to lower your handicap. Wow! But before reading this piece I thought only non-exercise-related mind-bending activities, like learning a new language or to play a musical instrument, would improve brain power. Perhaps these language and musical lessons could be learned while walking, but my mental image of “brain exercise” had not included gym work or sports, until now. Activities don’t need to be physical exercise, he says. Creative outlets like painting and other art forms remain strong contenders for cognitive exercise, however, so there’s no need to give up aspirations in these areas. The factors that make an activity good for brain training are: challenge, complexity, and practice, indicates Dr. Morris. Attempting something new is more challenging than doing that which is learned and familiar. Complex tasks force brains to work harder than simple ones. Regular practice is required to master any new skill. What this means for runners, walkers, bicyclists, and gym lovers, is that we stand to benefit both physically and cognitively from mixing up workouts or trialing new activities. In other words, cross-training, which involves performing various forms of exercise that require us to concentrate, react, and adjust movement rather than to move from mere habit. To commit to slightly more difficult challenges rather than coast along with familiar routines. If we believe the expert, Dr. Morris, and the research he discusses, instead of putting on shoes or getting on the stationary or actual bike and walking/running or cycling without a specific workout in mind, defining a goal and developing a plan to meet that challenge would be better for brain health. There are a variety of training programs available for purchase, and many that are offered free, online for those interested in taking on new and challenging physical activities. Not just for running (see below two links that may help walkers and cyclists). Locating a plan, creating a calendar, customizing it for your personal needs, and adjusting it to your daily schedule are complex mental tasks that qualify as brain training. Earned Runs has offered a variety of summer challenges, and encourages fall and winter beginner training for 5K's. There's a getting started checklist for beginner runners that could walkers could adapt. If the activity in which you’re interested requires equipment, consider going to a local brick-and-mortar specialty store before buying on the internet. The owner/proprietor may have suggestions with regard to getting started. Even if you only need apparel, seeking out specialty apparel stores may help you find someone with expertise who can provide advice to newbies. The thoughtful effort you’ll need to make to take on a challenge or a totally new sport is actual brain training. The more that’s required, the more you’re likely to be improving cognitive function! And be on the way to becoming more fit as well. RUN& MOVE HAPPY! https://www.health.harvard.edu/mind-and-mood/train-your-brain https://averagejoecyclist.com/beginner-cyclist-training-plan-phase-1/ https://www.halhigdon.com/training-programs/more-training/fitness-walking/ WEEK 10 RUN-WALK-BIKE ACROSS AMERICA 2018 STARTS TOMORROW
Segment 24: West Union IA to Boscobel WI Segment 25: Boscobel WI to Madison WI Segment 26: Madison WI to Milwaukee WI WOW! ON THE FIRST DAY OF THIS WEEK’S SEGMENT WE CROSS THE MIGHTY MISSISSIPPI RIVER. Even though it is a virtual crossing of this geographic wonder it is still a really big deal. Notice, when leaving Iowa, that both of the state’s western and eastern borders are formed by rivers, the Missouri and Mississippi Rivers, respectively. Iowa is the only state with this distinction (and the only state in which all boundaries are defined by rivers). The two rivers eventually meet up and merge downstream near St Louis MO. Did you know the Missouri River plays a role in the Mississippi’s standing as the world’s fourth longest river? A Wikipedia entry identifies the Mississippi as the “chief river of the second –largest drainage system on the North American continent, second only to the Hudson Bay drainage system” in Canada. The river arises in the north of Minnesota; its source is Lake Itasca. It flows 2320 miles south, passing through or bordering 10 states, and empties into the Gulf of Mexico at its mouth in the state of Louisiana. “When measured from its longest stream source (most distant source from the sea), Brower’s Spring in Montana, the source of the Missouri River, it has a length of 3,710 miles”. So the Missouri River adds almost 400 miles to its official length! A map of the Mississippi Basin System shows it somewhat approximates the outline of the Louisiana Purchase. The western boundary of this land was contested at the 1803 signing of the agreement with France, according to another Wikipedia entry. The Lewis and Clark expedition was one of three that were organized by President Thomas Jefferson, with the directive to explore and map the new US territory. All three started at the Mississippi River. This information, if the Wikipedia piece is accurate, were not known by me until I started my own exploration of this part of the country! Who knew? The National Geographic Society website has a student activity for grades 6-8, in which students examine the role of rivers in the settlement of the Americas; if your kids are walking, running, or bicycling the miles in this challenge, it might be worth exploring as a learning activity. Moving from Iowa into Wisconsin, the route follows along another waterway, the Wisconsin River, a tributary of the Mississippi and the longest in that state. Apparently, there are bald eagles to be seen along the northern Mississippi River valley, between Minnesota and southern Illinois, but mostly in the months of January and February. So, we may not expect to ‘see’ them on the way. The rest of the week challengers will travel across Wisconsin to its two largest cities. The first stop is at the state capital, Madison, which was named after President James Madison. It is the home of the University of Wisconsin and is second in size only to Milwaukee, the largest city. According to the TrekTravel.com online itinerary for its bike tour (week 4, day 28), the route to Madison from Boscobel WI takes you through a beautiful ‘unglaciated region” of Wisconsin’s Driftless Area, where you experience steep and rolling forested hills, green valleys, and crystal clear trout streams that have dramatically carved limestone bluffs. It says that nearby farms, which use sustainable growing practices, produce organic foods and other treasures like heirloom vegetables and artisanal cheeses likely to be found in Madison restaurants and its farmers market. Part of the company’s admitted enthusiasm for this city is due to the fact that Madison is TrekTravel’s hometown, which explains the wonderful insight into the area's charms. Milwaukee is at the eastern edge of the route through this state and offers up scenes of the Lake Michigan western shoreline and the Brewers’ baseball team stadium, Miller Park. It is the home of iconic Harley-Davidson motorcycles and its landmark-building-housed Museum. There is much to see and enjoy here. Get ready to cross the Big Lake (Michigan) next week! RUN & MOVE HAPPY! Check out the images on the ACROSS AMERICA IN PHOTOS page. https://en.wikipedia.org/wiki/Mississippi_River https://en.wikipedia.org/wiki/Missouri_River https://en.wikipedia.org/wiki/Louisiana_Purchase http://nationalgeographic.org/activity/rivers-of-americas/ https://en.wikipedia.org/wiki/Wisconsin_River http://www.baldeagleinfo.com/eagle/eagle1.html https://en.wikipedia.org/wiki/Madison,_Wisconsin http://trektravel.com/trip/cross-country-usa-bike-tour/ http://www.harley-davidson.com/content/h-d/en_US/home/museum/visit/visitor-information.html http://milwaukee.brewers.mlb.com/mil/ballpark/ BIBRAVE HELPS RUNNERS LEARN ABOUT RACES through reviews of races by those who have run them. Visitors to the website can check out events they hope or plan to run or can provide reviews of those in which they have participated. It follows that the company would want to receive input from in-the-know runners in order to establish list of the best. The nomination period is now open for The BibRave 100.
Visitors to the BibRave website are invited to nominate their favorite races through August 5. Races with the most nominations will be identified as finalists. Then the running–voting public will have the opportunity to vote. Categories: Top 20 Marathons Top 20 Half marathons Top 15 10Ks Top 15 5Ks In each category, the top 5 will be ranked and a winner “crowned”. The outcome of all voting will be revealed Wednesday November 28. BibRave suggests runners check out the results of the 2017 voting through a link. To avoid surprises before registering and paying fees, consider using BibRave. Or, share the goodness of a great race you love by writing a review that others will see. Help first time participants have the best experience possible, especially if your insight might prepare them to smooth over a few rough areas in an otherwise wonderful event. And nominate & vote. RUN & MOVE HAPPY! https://www.bibrave.com/thebibrave100 THE COLOR OF HYDRATION. WHEN IT COMES TO PROPER HYDRATION, MOST ENDURANCE ATHLETES will recall being told at least once in their careers, by a trainer, coach, or friend, to check urine color. Light yellow is best; shades that begin to appear dark gold or brown are in the danger zone. A chart from the USADA (U.S. Anti-Doping Agency) provides images to help make this assessment, which show 3 levels of urine color: hydrated; dehydrated, extremely dehydrated.
Other recommended assessment methods involve checking bodyweight before and after a session/event to assess re-hydration requirements. [The USADA recommends that for every pound lost during exercise, 3 cups of fluid should be taken for re-hydration.] Weighing is not always practical, or possible, especially away from home. What most of us do is check the toilet water color before flushing. However, there can be a problem with this ‘diagnostic’ method. First a little bit of physiology. MedLinePlus indicates normal range of urine output for an adult during a 24-hour period is 800-2,000 milliliters/day with a normal intake of 2,000 milliliters (2 liters)/day. Translated this means an output of roughly 1/8 to 1/3 cup of urine per hour over a 24 hour period. [Textbook calculation for a patient post-surgery, to assess minimally adequate kidney function is 0.5 ml/kg bodyweight/hour. For a 60kg (132 lb.) person, that’s 30 ml/hour (or 1/8 cup/hour); for an 80 kg (176 lb.) person it’s 40 ml/hour (or 1/6 cup/hour). ] If a well-hydrated runner/walker/cyclist at these bodyweights empties her/his bladder before an endurance event, that translates to a minimum of approximately ¼ cup to ½ cup of urine MADE by the body after a few to several hours has elapsed. Which is a reasonable time estimate, when time spent waiting to start, then actually completing a training session or event, and finally finding a rest room is added up. To get back to the method of urine evaluation which involves checking the color of the water in the toilet bowl after making a pit stop. The problem hinted at earlier is that the formal color chart demonstrates ‘pure’ urine (as if we had peed in a cup at a testing lab); the urine color we assess in the toilet bowl is that of our pee diluted with toilet bowl water. Because it is diluted, it will appear lighter than the urine itself, a risk that an overestimation of hydration level will result. There are other issues. Most permanent private and public facilities have white porcelain fixtures, making color assessment possible. However, gray-ish stainless steel toilet bowls can be found in some recreational park buildings, in which case color assessment will be more difficult. A visual assessment is impossible, of course, in portable potties! The level of water (thus amount of water) in the toilet bowl must be considered in making an assessment of color. In public or event facilities it can be fairly similar to that present in home bathrooms, which also facilitates urine color evaluation, but low water usage models can have significantly less water. The amount of urine delivered into the toilet bowl water makes a difference too. The less the pee and the more the water, the lighter the color. Thus, to be helpful, the mental and visual assessment of personal hydration must account for the amount of hydration taken in, and the amount of urine and the volume of water into which it is delivered. This seems complicated but it’s an informal calculation most athletes have been performing all along. The purpose of the post is to raise awareness that the shade of yellow water which is seen in the toilet may be deceptive. And a bit more thought might be needed on hot days or with more difficult endurance efforts to stay in the safe zone of hydration. A wise move might be to perform a urine color and volume check just before and just after a session/event, regardless of whether a need is experienced. Usually we can squeeze a little bit out, on demand. Indications you may not be adequately hydrated:
Perhaps this is more discussion about urine color and volume than seems necessary. However, if situations arise in which doubt exists about hydration level, it can be helpful to possess more knowledge than less about on-the-road assessment methods. RUN & MOVE HAPPY! NOTE: Dimity McDowell authored an item in 2013 for runnersworld.com that dispels eight hydration myths. https://www.runnersworld.com/nutrition-weight-loss/a20831302/8-hydration-myths-busted/ https://www.usada.org/resources/nutrition/fluids-and-hydration/ https://medlineplus.gov/ency/article/003425.htm https://www.runnersworld.com/nutrition-weight-loss/a20831302/8-hydration-myths-busted/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2780230/ |
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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