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SUMMER SCIENCE FRIDAY: PROTEIN FOOD CATEGORIES: GENERALLY, NUTRITION ARTICLES THAT DISCUSS FOODS TO EAT BECAUSE they are a source of high quality protein lump them all together. Or split them into dairy, plant-based, or meat and fish categories.
Karla Walsh sorts them a bit differently in her article for SHAPE.com, “The Ultimate List of High Protein Foods You Should Eat Every Week”, by MACRONUTRIENT content. And indicates your intake should represent a mix of these items over a 7-day period of time. Some readers might find her perspective helpful in planning nutritious meals and snacks. Food macronutrients include proteins, carbohydrates, and fat (and water, some say) which allow for proper body functioning, needed in larger amounts (measured in grams). Micronutrients include vitamins and minerals needed in small or trace amounts (measured in milligram quantities). Walsh provides reasons why foods in each category can be beneficial if included in a mix of protein sources. And although she references the Recommended Daily Allowance value of 0.8 grams of protein per kilogram body weight quoted by the expert, she also suggests this value may be too low. Athletes who are strength training may require up to 2-3 grams protein per kilogram of body weight, says an International Society of Sport Nutrition position paper ('stand') on protein and exercise published in June 2017. Below is a quick summary of high-protein food categories explained in the article, which includes links to recipes. High-protein, high fat: full fat Greek yogurt, nuts High-protein, high carbohydrate (CHO): bean foods High Protein, low CHO: eggs, wild-caught salmon + other fish High protein, low fat: chicken breast, quinoa + other plant –based foods Although Walsh lists low fat/fat free milk as a ‘low carb’ food, some might argue it has more grams of carbohydrate (12 grams CHO/cup). than other high protein foods. Still, it is lower in CHO than other foods and unless the purpose of a diet is near total elimination of CHO this amount is clearly healthy for those who tolerate dairy. Nuts also contain CHO, roughly about as many grams of CHO as grams of protein per weight, an amount within reason for a low (not zero-carbohydrate) diet. Endurance athletes may find performance suffers when CHO are too severely limited. I appreciate Karla Walsh’s breakdown because I tend to focus on eating high protein foods throughout the day while avoiding the high-fat and high-CHO groups to keep calorie levels lower. But that is a mistake. Above all, it's a boring way to live. Also, the lower satiety value of these foods can lead to hunger bingeing, a situation in which careful dietary planning is abandoned when pent up cravings lead to loss of control. This I know from experience as many others might too. Best to loosen up and allow enjoyment of a variety of high protein sources without rigid restrictions, in moderation. By taking in a sufficient amount of protein-dense food and broadening the range of sources, our macronutrient protein needs will be met, which Walsh encourages, will also help lower body weight and blood pressure, increase lean body mass, and maintain safe waist-to-hip measurements. At the same time the 2 other macronutrients, fat and carbohydrates, will be partly supplied, along with some essential micronutrients, with all coming from healthy fare. Just as we are instructed to eat a 'rainbow' of different colored fruits and vegetables in our diets, perhaps applying that 'color rule' to the selection of high protein foods may a be an easy path to building and maintaining our lean muscle mass too. Brown nuts, beige tuna and chicken, red salmon and meat, varied-color pulses (the dried edible seeds of legumes, including lentils, peas, beans), and white dairy (full fat Greek yogurt, cottage cheese). Thinking of these foods in terms their fat and CHO content, as Walsh suggests, may assist with the dietary mixing and matching. Fruits and vegetables seem to receive a lot of media attention because of their micronutrient, antioxidant, and phytochemical content, and because they often are lacking in modern diets. But it's high quality protein that helps our bodies build lean muscle mass. Macronutrient colors matter too! RUN & MOVE HAPPY! https://www.shape.com/healthy-eating/diet-tips/high-protein-foods https://www.verywellfit.com/macronutrients-2242006 https://www.shape.com/healthy-eating/diet-tips/iifym-macro-diet https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8 https://pulses.org/what-are-pulses http://www.todaysdietitian.com/newarchives/110308p34.shtml
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DEPENDING ON LOCATION NORTH OR SOUTH OF THE EQUATOR, IT'S EITHER THE START OF SUMMER OR WINTER TODAY! Read about the topic covered in an article for Businessinsider.com if you're interested, “The June solstice is almost here — here's how it works and why it starts both summer and winter”, by Dave Mosher and Shayanne Gal.
Today is the longest day in the Northern Hemisphere. Earned Runs is spending the full day outdoors! RUN & MOVE HAPPY! http://www.businessinsider.com/when-is-summer-solstice-longest-day-of-year-june-2018-6 BEATING SUMMER HEAT AND STAYING SAFE (updated June 12, 2018)
Temperatures are rising and, rather than to avoid snow, sleet or cold rain, our excuses for not running will shift, sometimes quickly, to those involving the avoidance of hot and humid weather conditions. Although it’s tough to run outdoors these times, the increased physical demands on the body represent circumstances in which you are training harder and can come out of the summer “heat” season as a stronger autumn racer. Matt Fitzgerald has some good advice on how to successfully train in hot weather. To understand the science behind his advice some of you may wish to first read Tawnee Prazak’s article, “ 5 Reasons Heat Affects Performance”. Generally, Fitzgerald’s advice includes how to cool before and stay cool during runs, adjust your running to allow for the physical effects of heat, and above all be alert to danger signs the body sends when heat becomes a problem. Earned Runs summer strategies complement what Matt Fitzgerald recommends. Just as there are ways to deal with harsh winter weather there are similar tricks to summer running and walking that can keep you safe and allow you to persevere with your training plan. ROUTE LOOPS Map out a route that 1) incorporates small “loops”, 2) maximizes shade and cool breezes, and 3) minimizes exposure to direct sunlight. However, be mindful that if you rise early or wait until late to avoid the heat, low-light times of the day require extra attention to safety. Locate a 'loop' on a street of a neighborhood or park where the traffic is low, help can be readily found if needed, and your line of sight is clear to detect potential danger. A shorter loop, about a half mile distance or so, will be easier to find than a longer loop of a mile or more. Or try a CENTRAL ‘out-and-back’. To stay near to a central safe point (my car or an accessible building), I will start at that point, run “out” in one direction, turn around and run “back” to the start. Then run an “out-and-back” in the opposite direction, again retuning to the central start, repeating this centered linear ’loop’ as many times as needed for the miles I plan to run/walk. If you cannot work out before the sun rises or after it sets (you get a late weekend start or take a weekday lunch break to exercise), especially if it’s a long-distance workout, running/walking multiple short loops in shaded or breezy areas or central out-and-backs can be more comfortable options. I am also a fan of parking structure loops. These buildings often have open walls and are well ventilated. In a big city, air movements through 'street canyons' can result in gusting winds that whip up breezes, depending on their location and orientation. Possibly the structure you avoided in the winter for this very reason is the one to seek out in summer! Those in which cars remain for the entire day will have the least traffic and not be annoyingly busy.. More benefits of loops: you can easily cut short your run should the heat cause more stress than anticipated, and you can stash fluids in one spot and hydrate liberally as needed during each circuit. APPAREL Running as uncovered as possible may not be the best strategy. Wearing light-colored, loose-fitting tops with sleeves that at least shield the shoulders can decrease the heat generated from direct sun exposure on the skin, especially in less humid conditions. A light-colored vented hat with a visor will keep direct sun off the head and face, and help lessen vision strain, even if you wear sunglasses; one with a neck flap offers more protection. Light-colored loose–fitting shorts may not always be figure flattering but will be cooler than black spandex. Tie a white or light colored long-sleeved 100% cotton shirt around your waist. You can use it to wipe sweat from your face during your run. Afterward, in the cool-down walk or jog, you may feel uncomfortably cool when you stop generating heat. If you pass through or stop to get a snack/meal in air-conditioned buildings or drive in an air-conditioned car to get to your loop course, you’ll feel cooler on the return trip. If the sun is too much for you on a run, you can use the shirt in the middle of it as cover. Tuck a cooling towel into the back of a waistband; activate it to reduce the discomfort of a hot workout. Cooling sleeves are a modern option to long sleeve tops. I haven’t tried any, so cannot recommend and have not yet found an unbiased review of various products. HYDRATION If you partially fill a bottle/container (about halfway) and put it in the freezer well before your run, at home or at work, you can top off the ice with fluid before you start out, and it will thaw gradually and provide you with a cooling drink for the duration of a mid-day run. The ice in a completely filled container may not thaw fast enough for you to drink while you run; the added fluid hastens the thawing process. Drink cool, iced fluids about 15-20 minutes before you start out; this allows time for a restroom visit, and for gastric emptying and absorption to occur (it’s delayed with cold fluids). If you replace electrolytes or fuel with a gel or gummies during longer runs rather than with a drink, take them with you too. SUNSCREEN Liberally apply a barrier sunscreen (zinc oxide/titanium dioxide based, advertised for babies or for sensitive skin) to your entire face and neck at home each morning. You are likely to achieve better coverage if you do it before dressing. Re-apply before you start out on a run. Although this application may leave you with a not-so-attractive facial look, you’ll come back sweaty anyway. Best to protect yourself from harmful rays that speed aging and increase cancer risk. Runners spend so much time outdoors we receive more facial exposure than indoor types. MONEY Make sure you have sufficient cash for unexpected needs and emergencies (to buy a drink or food, or catch a ride if you don’t use on-demand services). Phone payment apps can work but in certain circumstances only cash may be accepted IDENTITY PROOF AND RAIN PHONE PROTECTION Make sure you have easily accessible identity and emergency contact information with you, even if carrying a phone. Light summer running clothes won’t shield your phone from water when surprised by heavy rain. If bad weather threatens, have a quart-sized freezer bag handy to protect it; the bag can be used to stash cash and a business card with written ID info. I’ve carried one during downpours in my hand, PACING There’s nothing wrong with taking regular walk breaks during very hot weather runs. If you mentally make this allowance a rule for summer running, it may result in fewer skipped sessions! Enjoy the SUMMER weather and…. RUN & MOVE HAPPY! "7 Hot Weather Training Tips" by Matt Fitzgerald http://running.competitor.com/2014/07/training/seven-hot-weather-training-tips_4347 “5 Reasons Heat Affects Performance” by Tawnee Prazak http://running.competitor.com/2014/06/training/5-reasons-heat-affects-performance_11671 https://en.wikipedia.org/wiki/Street_canyon https://www.bestproducts.com/fitness/equipment/g991/sports-cooling-towels/ (This post mistakenly went out early June 12; it is re-posted on the correct day.)
YOU HAVE WHAT IT TAKES TO BE A SPONSORED ATHLETE? Jason Robillard, in his article for ACTIVE.com, “How to Become a Sponsored Athlete In 5 Steps” discusses a topic I’ve not ever before encountered: athletic sponsorship. From a perspective I’ve never considered, that of the hopeful athlete. With an approach that wouldn’t occur to me, preparation. I don’t participate in many organized competitions, and definitely don’t finish with times that draw attention. My wearing a certain brand of shoes or apparel would go unnoticed. Being a sponsored athlete requires the ability to influence the purchasing behaviors of a large number of people, doesn’t it? Robillard’s piece changed my thinking a bit. He is a trail runner and ultra-marathon competitor who is sponsored by a shoe company, thus, is speaking from experience. I’m not a sponsored athlete, but do run a small company. Although he did not intend to write his advice for small businesses, this is the viewpoint from which I began reading his piece. Amazingly, in step 4 he cautions against dismissing small local companies! Earned Runs will comment a bit on this article from the viewpoint of a small business that an everyday athlete might wish to approach for ‘sponsorship’. “Ultimately, it's about selling products or services”, Robillard's '1st step' section begins. Every dollar spent by a business on marketing is not spent on inventory, personnel, or infrastructure. Your marketing power will need to be pitched to a potential sponsoring business if you expect to be rewarded for being an athlete who is promoting their company. You might think of yourself as an alternative to a Facebook ad ‘boost’. Facebook will ‘boost’ a well-performing business ad, and distribute it to a wider audience for as little as $5. However, even that amount will be wasted if the clicks, views, and ‘likes’ don’t translate to increased revenue. The FB boost for this small fee is correspondingly small too, so one option for a small local business is to spend more on FB boosts to get more reactions to ads. You might think of yourself as a potential alternative to an ad boost, especially if the company has a FB or social network presence. Offer to provide interesting website content Advertising that takes advantage of existing marketing, with minimal or no additional cost, is ideal for a small business with a small budget. The majority of small businesses will have constructed and maintained a website and social media pages. The regular posting of fresh, relevant content is time-consuming and requires creativity and writing skills. Speaking as a sole-proprietor with an internet presence and a blog, it is a daily struggle to draw new visitors and retain regular readers with interesting value-added material, and at the same time pay attention to business! Putting a human face with a genuine story behind it on a two-dimensional webpage can enliven company marketing information that mostly highlights specific items, store hours, and prices, deals, and specials. Offering to provide a one-time or regularly-delivered commentary or creative insight for their website, on how your personal use of the business’ products or services, as an everyday athlete, could be a proposal that a small company finds appealing. Start small when it comes to sponsorship compensation Robillard’s step 3 encourages, “Figure out what type of sponsorship you want”. Consider accepting an entry-level sponsorship that is not compensated if it is likely to increase visits to your own blog or social network presence, which his step 2 advises readers: “prepare by building an audience”. Doing free marketing work for another business that allows linking to your pages can turn into a double-duty effort if it leads more people to your internet door and increases your influence and audience. Next-level compensation might involve accepting minimal in-kind rewards of goods or services. Mindful that the low $5 fee charged by Facebook allows the tiniest of businesses to advertise nationally, scale your expectations appropriately. A track record of successful relationships with smaller businesses over time may encourage a larger company or corporation to provide sponsorship. For example, propose to a local grocery store that a posting about your fueling preferences for workouts could result in increased nutrition item purchases, and deserve a gift card reward. A posting for a cycle shop about sun protection you utilize during and after summer workouts might spike the number of views and visitors and be worthy of a store credit. Jason Robillard’s full insightful piece deserves a careful read. Not only by elite athletes whose performances stand out and earn wide attention. But also by those who have discovered fitness as a lifestyle and have the will and enthusiasm to encourage others to enjoy and benefit more from physical exercise, and receive compensation for doing so. RUN & MOVE HAPPY! https://www.active.com/fitness/articles/how-to-become-a-sponsored-athlete-in-5-steps
Dads & Moms; we love them for their weaknesses as much as for their strengths. Sorry Moms, for not posting a tribute on your day, May 13.
NOTE: WEEK 4 ACROSS AMERICA post will be up Monday June 18! INDEPENDENCE DAY 5K’S PLUS OTHER EVENTS Because the Fourth of July, the major national holiday of summer, is approaching you may wish to join in the fun of running or walking in a short distance race like a 5K. These events are a common component of some large city and many small-town celebrations on the day or weekends that precede or follow it.
There are holiday-themed races in numerous communities across the country from which to choose. Highlighted below are some that honor or attempt to raise funds for causes that benefit our service people or "fallen heroes", or support their families in some way. Also a few that are symbolic of the summer holiday spirit. If it's not possible to participate this year, you can start thinking about next year's races. Or locate one nearby this year that is convenient to attend. Don’t forget you can always ORGANIZE YOUR OWN 4th OF JULY Miler, 2-Mile, 5K, 4-Mile, 10K, or any other distance event! Include walkers and runners, strollers, dogs on a leash, etc. if it will increase participation. Small gathering competitions have been the traditional historic beginnings of many famous races. BELOW are descriptions of a sampling of unique organized races. If patriotic in nature there’s a brief explanation of how the honor or memorial is managed. There may be others; these specific races were identified mostly through a USATF website event search http://www.usatf.org/calendars/search/) and an article in mensjournal.com by Blane Bachelor, “The 10 Best 4thof July Road Races”. https://www.mensjournal.com/adventure/the-10-best-fourth-of-july-road-races-20150625/ JUNE 30, 2018 CARRY THE FLAG, Washington DC https://www.active.com/washington-dc/running/distance-running-races/carry-the-flag-5k-2018 Race organizers provide small USA flags to EACH PARTICIPANT as well as a medal, to honor those heroes who currently and previously serve our Nation. Kids 16 and under run free but with request that adults who run with them will make some donation to help maintain this custom. 7th ANNUAL NEW BERN RUN FOR THE WARRIORS 5K, New Bern NC https://www.athlinks.com/event/7th-annual-run-for-the-warriors-new-bern-nc-238813 Proceeds go to Hope For The Warriors® programs that assist wounded and fallen service members and their families. FIREWORKS 5K, near Fredricksburg VA http://bishopsevents.com/event/2018-fireworks-5k-10k/ To support the Semper Fi Fund, which is “dedicated to providing urgently needed resources and support for post 9/11 combat wounded, critically ill and catastrophically injured members of the U.S. Armed Forces and their families.” JULY 1 FIRECRACKER 5k, Nantucket MA https://runsignup.com/Race/MA/Nantucket/FirecrackerFiveK Donations are collected for Nantucket Holidays for Heroes Fund. This race is competitive for WALKERS!!! There are $100 cash prizes for 1stMale and Female Runner and Walker, and age division prizes for runners and walkers “through 3rdplace. JULY 4 ATC PEACHTREE ROAD RACE, Atlanta GA https://www.atlantatrackclub.org/Peachtree It’s too late to enter this 10K in 2018. Lottery winners would have been notified in late March 2018 if they were selected as a confirmed registrant or not selected. This is the largest race, in terms of participant numbers, in the US; about 60,000 participate! Best to plan ahead for 2019. https://www.ajc.com/lifestyles/fitness/how-atlanta-races-honor-military-veterans/9wPHctb9eLKduWaDVVoqMJ/ FOOT TRAFFIC FLAT – MARATHON, HALF MARATHON, 10K, & 5K; Sauvie Island OR, www.foottraffic.us/flat This Portland area run/walk festival has a fresh-farm flavor to it. Participants are treated to strawberry shortcake hot dogs, other goodies after finishing. FIRECRACKER 4; Saratoga Springs NY https://firecracker4.com/ Four mile and 1 mile races. “Join fellow military Veterans in a joint service formation run, facilitated by members of the Saratoga County Chamber’s Veterans Business Council (Team Victor Bravo Charlie). Active, Retire, Reserve, Veteran, Family and Friends are welcome to fun.” KILLER DUNES 2 MILER & FUN RUN, Nags Head NC https://runsignup.com/Race/NC/NagsHead/KILLERDUNES The “Outer Banks Running Club invites you to run/walk/overcome 2 miles on the tallest natural sand dune system in the eastern US!” A $5 discount is given to active military and veterans. Benefits go to the Friends of Jockey's Ridge, “a local non-profit dedicated to preserving & enhancing the Park”. CAMP PATRIOT 5K; 3 sites: Pasco WA, Del Ray Beach FL, Ramona SD, AND virtual http://www.camppatriotfunrun.org/ Includes 100lb rucksack race (100lb Club) Mission is to support wounded and disabled military veterans through outdoor programs. FIRECRACKER MILE, Clawson MI clawsonruns.com/firecracker Run just ONE mile on this suburban Detroit city’s 14 Mile Road. There’s a $1000 bonus for the first place male who breaks a 4:00 minute mile, and female who breaks a 4:30 minute !!! In 32 years, the race has attracted top talent for this reason. Suspense has mounted because the prize has only been paid once since 2010.It “is one of the best miles in Midwest. Whether you are racing for a cash prize, trophy, medal, or for the joy of the run, this is the race for you.” Hanson’s Running Shop is one of the sponsors (yes, of Hanson-Brook’s team fame). http://www.brooksrunning.com/en_us/athletes/hansons-brooks-original-distance-project PALISADES WILL RODGERS 5K/10K, Pacific Palisades CA palisades10k.com Part of the reward of winning the 41stversion of this annual race is a spot on a float in the 4thof July Parade that follows the race. That’s what the article in mensjournal.com reported. This town is near Malibu, is west of Los Angeles. Expect to spot some celebrities! Net proceeds go to the Optimist Club youth charities. LL BEAN 4THOF JULY 10K, Freeport ME llbeanroadrace.com The opposite of the Foot Traffic Flat on the opposite side of the USA in Oregon, this course is also coastal, but hilly. Shouldn’t be a surprise that winners receive LL Bean Gift cards! 10th Annual Fourth of July 5k Freedom Run/Walk, Tucson AZ https://www.taggrun.com/event/fourth-of-july-5k-freedom-run-walk/ That Others May Live Foundation (partner )”provides critical support, scholarships, and immediate tragedy assistance for the families of United States Air Force Rescue Heroes who are killed or severely wounded in operational or training missions.” JULY 7 Storm the Beach 5k, Norfolk VA http://bishopsevents.com/event/2018-storm-beach-5k-5-miler/ In support of the Wounded Warrior Project. RUN & MOVE HAPPY! http://www.usatf.org/calendars/search/ https://www.mensjournal.com/adventure/the-10-best-fourth-of-july-road-races-20150625/ SUMMER SCIENCE FRIDAY: MICE + LOW DOSE ALCOHOL + SLEEP = GOOD NEWS FOR BRAINS? MY FATHER –IN-LAW MENTIONED HE HEARD A RADIO REPORT BY A LOCAL FAMILY PRACTICE DOCTOR THAT 2 GLASSES OF WINE A DAY COULD PROTECT THE BRAIN FROM ‘BAD’ PROTEIN BUILD-UP.
The research article that had been referenced was from scientists at the University of Rochester Medical Center, published in the journal Scientific Reports in February 2018. The lead study author, Dr. Maiken Nedergaard and her colleagues had previously reported (Iliff et al. 2012) on their newly described system in the brain, called the 'glymphatic’ system, by which toxins and waste substances are removed. Harmful build-up of proteins such as tau and amyloid-beta, associated with Alzheimer’s disease and other causes of dementia, are such substances. In the more follow-up recent study (2018) by the Nedergaard group, the effect of low and higher (medium) doses of alcohol on the brains of laboratory mice was studied, including the activity of the brain’s ‘glymphatic’ system. Ananya Mandal M.D reported on the study in an article for news-medical.net, “Low dose alcohol everyday might actually ‘clean’ the brain”. Results, she wrote, showed that when brains of lab animals were exposed to the higher (medium) alcohol dose, about 7.9 drinks per day, over a long period of time there was an increase in inflammation and a decrease in measures of cognitive and movement-related skills. The brains of mice given low dose alcohol (equivalent of 2.6 drinks per day) showed lower levels of inflammation and an increase in activity of the ‘glymphatic’ system that the scientists claim ‘clean’ the brain. [A very high dose (about 21 drinks per day) was even more harmful]. Newsweek and CNBC also reported on the research. The findings supported the existing impression that chronic long-term use of excessive alcohol was harmful to health and could lead to a decline in mental faculties, but that smaller amounts could be beneficial. While tempting to jump on board and take advantage of the positive spin on alcohol’s benefits in small doses and hazards in higher doses, there will need to be additional human studies before conclusions can be safely accepted without reservations. In the URMC study alcohol was administered by injection into the abdomen of the mice; the animals did not take it by mouth. The low dose of ethanol purported to be beneficial (2.6 drinks daily/ 18.2. per week) is well above the Center for Disease Control and Prevention recommendations of a maximum of 1 drink per day/7 per week for women and 2 drinks per day /14 per week for men. The author clearly indicates, “Naturally, this study performed in mice should not be viewed as a recommendation for alcohol consumption guidelines in humans.” For purposes of fitness, adding 2+ (5oz.) glasses of wine to daily intake translates to roughly 350-375 additional calories. Best to wait for clarification as to a minimum dose that will result in benefits to the brain, and stick with the CDC recommendations until further guidance is provided by experts. It may be that .5 to 1 glass will work just as well. One of the most interesting observations made by the scientists in the original study, which first described the glymphatic system, is that it is activated during sleep and mostly quiet during awake periods. An URMC Newsroom piece that interviewed Dr. Nedergaard explained that the system was “almost 10-fold more active during sleep and the sleeping brain removed significantly more amyloid-beta”. Manila's article also mentioned that glymphatic system function has been shown to improve with exercise. There is controversy regarding whether the 'glymphatic' or another system performs this function. Although the scientific community is struggling with the question of whether the system exists and does what its discoverers propose, the controversy has energized investigations in this area of neuroanatomy and physiology. If more is learned as a result of Iliff and Nedergaard’s team and others disrupting established thinking about the brain, more work can go into prevention and treatment of many conditions in which the removal of substances is impaired. Think dementia, traumatic brain injury, and diabetes, to name a few. The best news for fitness enthusiasts is that both exercise and sleep are likely to enhance the process by which the brain is ‘cleaned’. We are learning additional ways in which adequate sleep is vital to top performance AND good health and longevity. That low dose alcohol ingestion might improve the system means, for some, there’s an enjoyment which needn’t be eliminated for the cause of good health. RUN & MOVE HAPPY! https://www.news-medical.net/news/20180205/Low-dose-alcohol-everyday-might-actually-clean-the-brain.aspx https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3551275/ http://www.newsweek.com/drinking-healthy-alcohol-helps-clean-toxins-brain-study-shows-798169 https://www.cnbc.com/2018/02/02/rochester-medical-center-low-levels-of-alcohol-may-be-good-for-brain.html https://www.urmc.rochester.edu/news/story/3956/to-sleep-perchance-to-clean.aspx https://www.cdc.gov/alcohol/fact-sheets/moderate-drinking.htm https://www.nature.com/articles/s41598-018-20424-y https://www.urmc.rochester.edu/news/story/5268/in-wine-theres-health-low-levels-of-alcohol-good-for-the-brain.aspx https://www.medicalnewstoday.com/articles/320824.php https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5681909/ https://link.springer.com/article/10.1007%2Fs00401-018-1812-4 FATHER’S DAY GIFT: WORKOUT & EQUIPMENT “Improve Your Kid-Carrying Muscle Endurance with these Exercises” encourages Matt Schneiderman in his 2017 article for Fatherly.com. When it comes to hoisting and carrying squirming young children around, athletic endurance is required. “It’s like the Spartan games just to maintain these positions”, he writes. Specifically, Schneiderman is talking about the work performed by shoulders, back, and biceps while supporting the weight of little munchkins in your arms. Without rest periods.
I researched this topic after volunteering to carry a 10-month-old in a frontal carry pack during a visit from our son, daughter-in-law, and granddaughter. Wow. I felt the fatigue of muscles I had never realized existed before, during a short walk to a neighbor’s house with the baby. Wanting the future ability to be super grandparent without injuring myself, I searched online for a workout that would target muscles for kid-carrying. Schneiderman’s article references the advice of an exercise physiology expert who is “responsible for the corporate fitness programming” of a major international corporation’s human performance organization, having helped a variety of tough guys and gals build strength. The key, the expert indicates, is to use isometric exercises to build stamina. This is a simple outline of the workout; check the article to learn how they should be performed: - Back and core: Plank combination (standard, each side, reverse) - Shoulders: 'I-T-Y’ exercises with a resistance band Internal External shoulder rotations - Biceps: Kettlebell kid carry This weekend is Father’s Day, so if you need a ‘gift’ to show appreciation to a dad or super-grandad, sharing this workout and making a nice breakfast could be a thoughtful way to honor the guys, and start the celebration! Add a kettlebell and set of resistance bands to complete the themed gift. RUN & MOVE HAPPY! https://www.fatherly.com/health-science/isometric-exercises-for-building-kid-carrying-endurance/ JULIA MALACOFF’S, “RANKING THE BEST AND WORST SLEEP POSITIONS” for Under Armor’s My FitnessPal.com blog, sorts out what some sleep experts think are good and not so good body positions for comfortable sleep. Because muscle synthesis occurs overnight when sufficient protein is available in training athletes, a good dose of recovery sleep is important for improving performance.
Malacoff consults medical sleep experts to provide a scientific perspective on why arranging your body during sleep may affect its quality. The least common and ‘worst’ seems to be stomach sleeping because of the strain it puts on the neck and back. Better and common is back sleeping, an oft recommended position because it results in the least likelihood of body twists. Side-sleeping, also a common position, is possibly the most comfortable, especially on the left. One of the most important vanity reasons not to sleep on the stomach and to flip in your back is to minimize wrinkle facial formation! I always wondered if gravity also aggravated the prominence of under-eye darkness and ‘bags’. It’s one of the reasons I have altered my usual position to the left side from face-down on my stomach. For more insights on sleep position check out the full article. The graphics are simple but make the story a quick and interesting read. Both sleep quantity and quality are important to maintaining physical health and avoiding illness and injury. “Healthy adults are notoriously poor at self-assessing the magnitude of the impact of sleep loss”, indicates a research article abtract on this topic. If a change is position can improve either, it’s worth investigating. RUN & MOVE HAPPY! https://blog.myfitnesspal.com/ranking-the-best-and-worst-sleep-positions https://www.ncbi.nlm.nih.gov/pubmed/25926415 https://onlinelibrary.wiley.com/doi/abs/10.1111/sms.12703 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188418/ ATHENA & CLYDESDALE U.S.A. TRIATHLON CHAMPIONSHIPS WERE COMPETED* NEAR GRAND RAPIDS, MICHIGAN ON JUNE 10, 2018, as they have been in 2015- 2017. The inaugural year for this weight class division as a “stand alone” championship was 2014, when the competition was held in DeGray Lake, Arkansas.
Last year Earned Runs reported on the topic to clarify the weight ranges for male and female weight classes. The posting wasn’t all that clear; it is still confusing! The COMPETITIVE RULES For the organization USA Triathlon, which “serves as the National Governing Body for triathlon, as well as duathlon, aquathlon, aquabike, winter triathlon, off-road triathlon, and paratriathlon in the United States”, outlines in Article III General Rules of Conduct and Penalties, Section 3.2b Age Group Competition, Weight Class Division: “In events where a weight class division is offered, the minimum weight shall be 220 pounds for men and 165 for women monitored by the event organizer. The weight class age categories for men and women shall be 39 years of age and under and 40 years of age and over. Participants are not eligible to compete in a weight class division and in an age group division in the same event”. “Athena” and Clydesdale” as identifiers of weight classes do not appear in the USAT rule book. However, the Championship event in Grand Rapids has always marketed itself with those names. What’s up with that? Possibly because the designation of such an event restricted to a specific weight class with the descriptive terms used in the rule book would be cumbersome and wordy, and not draw persons most interested in this specific competition. As discussed in the Earned Runs blog 2017 post, the organization USA Track and Field (USATF) rules do not mention weight class at all. Using these names as search terms on the USATF website that helps athletes find contests does not generate results that make sense. Still race organizers of some events do offer weight class divisions. A quick internet search for example, shows the Hub City 20 mile, half marathon, and 5k events in Crown Point, Indiana on September 9, 2018 provide for separate Athena and Clydesdale registration for the latter 2 races. CARA, the Chicago Area Runners Association, explains on its “Awards and Scoring” webpage, in the section “Runners’ Choice Circuit Awards” that the Clydesdale/Athena categories will be awarded to “Clydesdale A=Males 185-199 pounds, Clydesdale B= Males 200-224 pounds, Clydesdale C = 225+ pounds, Athena A = Females 155-169 pounds, Athena B= Females 170+ pounds”. The take-away information is that:
Athletes interested in competing in weight category divisions should check the details of any event each year to get accurate information. Race organizers generally wish to be inclusive and to encourage participation in their events. If demand increases, there are likely to be greater efforts made, across the entire running industry, to welcome and award weight class division athletes. One Clydesdale obstacle course athlete, Josh Mulvihill, makes a case for why running and obstacle course events should include weight divisions in an article “Clydesdales and Athenas - The Next BIG Thing” for obstacleracingmedia.com. He makes sound points and likely speaks for a number of athletes. A recent article in ACTIVE.com by Karen Buxton, “6 Tips for Athena and Clydesdale Triathletes” had some decent tips for weight class divisions athletes that would seem to be helpful to all competitors new to the event. Not all runners and fitness enthusiasts love to compete. Changes in perspective and rules that help motivate becoming and staying fit for all who do, taking size into consideration, seems like something to celebrate. Congratulations to the 2018 USA Triathlon weigh class division winners! YAY for you. RUN & MOVE HAPPY! *NOTE: below are the results from Sunday’s race: 2018 USA Triathlon Clydesdale & Athena National Championships Complete Results Sprint-Distance 600m swim, 20k bike, 5k run Overall Clydesdale: Josh De Jong (Indianapolis, Ind.), 1:06:53 Overall Athena: Laura Crower (Sanford, Mich.), 1:16:46 Clydesdale 39 & Under: Josh De Jong (Indianapolis, Ind.), 1:06:53 Athena 39 & Under: Laura Crower (Sanford, Mich.), 1:16:46 Clydesdale 40-59: Timothy Sondgeroth (Chathan, Ill.), 1:12:50 Athena 40-54: CC Rowe (Austin, Texas), 1:23:24 Clydesdale 60+: Robert Schmidt (Hinckley, Ohio), 1:33:25 Athena 55+: Julie Emery (Menomonee Falls, Wis.), 1:48:59 Olympic-Distance 1500m swim, 40k bike, 10k run Overall Clydesdale: Bill Tomlinson (Boston, Mass.), 2:24:38 Overall Athena: Alyssa Hinds (Mason, Mich.), 2:48:51 Clydesdale 39 & Under: Bill Tomlinson (Boston, Mass.), 2:24:38 Athena 39 & Under: Alyssa Hinds (Mason, Mich.), 2:48:51 Clydesdale 40-59: Mark Probasco (Stillman Valley, Ill.), 2:32:34 Athena 40-54: Sarah Jackman (Brownsburg, Ind.), 2:56:01 Clydesdale 60+: Brian Van Ee (Grand Rapids, Mich.), 2:55:48 Athena 55+: Rhoda Miel (Ann Arbor, Mich.), 3:14:05 Long Course 1.2-mile swim, 56-mile bike, 13.1-mile run Overall Clydesdale: Christian Jacobsen (Oxford, Mich.), 4:53:19 Overall Athena: Kristi Mauss (Royal Oak, Mich.), 5:19:51 Clydesdale 39 & Under: Jacob Raber (Caledonia, Mich.), 6:57:18 Athena 39 & Under: Kristi Mauss (Royal Oak, Mich.), 5:19:51 Clydesdale 40-59: Christian Jacobsen (Oxford, Mich.), 4:53:19 Athena 40-54: Leslie Battle (Warwick, R.I.), 5:45:45 Clydesdale 60+: Howard Palay (Waynesville, N.C.), 7:47:39 https://www.teamusa.org/USA-Triathlon/News/Articles-and-Releases/2018/June/11/National-Champions-Crowned-at-USA-Triathlon-Clydesdale-Athena-National-Championships https://www.teamusa.org/USA-Triathlon/News/Articles-and-Releases/2014/May/21/052114-clydesdale-athena-nationals https://www.teamusa.org/USA-Triathlon/Events/USAT-Events-Calendar/2016/June/12/Clydesdale-and-Athena-National-Championships-2016 https://www.teamusa.org/usa-triathlon/about/usat https://www.active.com/triathlon/articles/6-tips-for-athena-and-clydesdale-triathletes https://obstacleracingmedia.com/editorial/clydesdales-athenas-next-big-thing/ THE BIG TEN NETWORK-SPONSORED 10K race (and 5k run/walk) this year it will be held on August 12, as usual in the vicinity of Soldier Field in Chicago. The course information /map is not yet up on the organization website and the medal has not been revealed
Big news is that the event t-shirt designs have been released for each of the universities. “The BTN Big 10K is the only race that lets YOU select your school-specific race shirt” brags the website. The annual race draws spirited fans from all across the conference. Participants are urged to show super-spirit and dressing in traditional colors. There are “Spirit Awards” of significant value given to those who are judged to submit the best show of school love. The Tailgate Party, mascots, cheerleaders, interactive games, and prizes make for an entertaining Fan Fest after the races. It is a LOT of fun and the venue is wonderful. I ran in the inaugural 10K with my son and his then girlfriend (now married) and still have my t-shirt. It’s like being at a BIG 10 football game where everyone is the home team. Couples with different university allegiances run together or in competition. Families enter, all with the same or wearing different school colors. The minimum age is 8 years; under 18 youth must have signed permission from a parent or guardian. Rules include a maximum finish time of 1 hour 35 minutes for the 10K distance (15:00 mile pace) and 60 minutes for the 5K distance (19:00 mile pace). Runners are assigned Waves and Start Corrals “in accordance with time qualifying standards established each year by the event.” There are about 8 weeks left to train, if you want to beat your college roommate’s brother who did not go to a rival school but is an annoying rival fan all the same. Just saying. You may not want to line up unprepared to represent. Another reason for committing now is that Chicago can be an expensive place to stay in a hotel and rooms fill quickly. Start planning if your inner circle of chums wants to attend. RUN & MOVE HAPPY! http://btnbig10k.com WEEK 3 RUN-WALK-BIKE ACROSS AMERICA 2018 STARTS tomorrow
Segment 5: From Walla Walla WA to Lewiston ID Segment 6: to Kooskia ID This week you will be making your way through the easternmost part of Washington State, with its vast wheat fields (an area encompassing parts of Washington Idaho and Oregon called the Palouse; see Seven Wonder link), into Lewiston ID then across north central Idaho to Kooskia ID. I learned that Lewiston is the ”farthest inland port on the WEST COAST and is Idaho's only seaport, ”being 465 river miles away from the Pacific Ocean, on the confluence of the Snake and Clearwater Rivers.” It’s the last port on the “nation's second-largest water transportation highway.” Forty percent of the “nation's white wheat travels through the Port of Portland on the Oregon coast of the Pacific Ocean, and “much of it passes through the Port of Lewiston”. On the opposite bank of the Snake River to the east of Lewiston (named in honor of Meriwether Lewis), is the city of Clarkston (after William Clark) in Washington State. Place names in the region are a reminder of its historical exploration by the famed 1803-1805 Lewis and Clark expeditions. In Idaho, the route follows Route 12 across the state. Once known as the Lewis and Clark Highway, it’s now the Northwest Passage Scenic Byway. This is the land of the Nez Perce Tribe of Native Americans. In the process of being named by French Canadian fur traders (the name nez perce means “pierced nose), tribe members, who do not have nose piercings, were mistaken for the nearby Chinook people. The small city of Kooskia, lies at the confluence of two river forks which converge to form the larger Clearwater River and is within the Nez Perce Reservation. In 1943, a work camp of the Civilian Conservation Corps, located about 30 miles from the city, was converted to an internment camp for Japanese men who had been residents but not citizens of the US. It’s extremely remote location in the western Bitterroot Mountains made fences and guard towers unnecessary. It’s amazing what can be learned by researching, only very briefly, the land through which the route is mapped. The history of the area sometimes seems simple and inspiring but at other times complicated, disturbing, and sad. More than ever I would like to actually travel through and see it in person. RUN & MOVE HAPPY! NOTE: NationalGeographic.com offered (not accessible now) an online interactive Lewis and Clark Journey Log with maps and journal entries, as well as a summarizing Timeline, and images of plant and animal species discovered, native peoples encountered, and physical land features seen along the way. Earned Runs found a Flickr webpage that displays some of the Log images, and an Exhibit that has extensive offering and images. http://www.sevenwondersofwashingtonstate.com/the-palouse.html https://en.wikipedia.org/wiki/Palouse https://en.wikipedia.org/wiki/Meriwether_Lewis https://en.wikipedia.org/wiki/William_Clark http://www.u-s-history.com/pages/h2812.html https://en.wikipedia.org/wiki/Nez_Perce_people#Nez_Perce_Indian_Reservation http://www.nationalgeographic.com/lewisandclark/journey_intro.html https://www.flickr.com/photos/second_story/sets/72157612289855216/ http://www.lewisandclarkexhibit.org/cd_index_flash.html IT’S TOO LATE TO REGISTER FOR 2018. HOWEVER, LEARNING ABOUT THIS ICONIC event might inspire some to investigate the possibility of running in the future. Or to organize a similar custom run in a local park or nature area.
The Dipsea Race is held in Mill Valley California, and follows a historic but treacherous trail through Muir Woods, Mount Tamalpais State Park, and the Golden Gate Recreational Area. The start is marked in downtown Mill Valley and the finish line is at Stinson Beach which borders the Pacific Ocean. The Dipsea.org website says the 7.4-mile race begins “with a sprint down Throckmorton to the Old Mill Park, then up three flights of stairs as tall as a fifty-story building, and up some more through an old horse ranch to Windy Gap.” Some of the other landmark features of the course include rugged trails named “Dynamite” and “Cardiac”, a steep climb called “Insult Hill”, and a downhill segment through the “Swoop” into “Steep Ravine.” Registration is held at 1,500 participants “because of safety and environmental concerns.” Okay it’s easy to get the point that the course could be tough to maneuver. But insiders also know that a competitive edge is given to experienced veterans; they can legally take secret short cuts in the last mile. The sponsoring organization admits that although “racers enter from all over the world, the Dipsea is primarily a Northern California event and the entry process is tilted slightly to favor local contestants.” This last piece of information is one reason why this event is being highlighted by this Earned Runs post; the race favors the locals! There are innumerable races in this country that seek to boost participant numbers and draw names made famous from wins in high-profile contests. International elite fields are assembled and represent the ‘privileged’ in most of these situations. They are provided with special starts, bibs, prizes, and possibly accommodations. The opposite seems to be true at the Dipsea, in which hometown and homegrown runners can star. The second reason for being highlighted is Dipsea’s ‘headstart’ system. “So that people of all ages can compete in this race on a more or less equitable basis some runners are allowed to begin the race before others.” The number of minutes is pre-determined by age and gender, set by an official handicapper, “Birdman”, and reviewed each year by the committee. “Typically”, the Headstarts page states, “at least eight of the top ten finishers have been from different handicap groups”. In 2017, three runners (2 women, 1 man) “established new single age records”. According the event organization home page, “the Dipsea is the oldest trail race in America”; it was first run on November 19, 1905, won by a high schooler from Oakland. The idea for the race had originated the year before, out of a casual challenge among several members of the San Francisco Olympic Club. They had taken the ferry to Sausalito from S. F., then the train to the Mill Valley depot, and made wagers as to who would reach the destination, Dipsea Inn, first. Thrilled by the experience, the friends decided to make it an annual event. Since 1983 it has been scheduled on the second Sunday in June. Check out the full website for more details on how to enter, and for a look back in time, when running was a form of entertainment for athletically minded individuals. Women ran their version of Diipsea, separately from the men in 1918-1922 (related to World War I issues?), and from 1950, and then officially in 1971 (historical information from the dipsea.org). Custom designed events are not new. Earned Runs encourages athletically-minded individuals in present time to consider starting a tradition that could continue for more than 100 years, like The Dipsea Race. RUN & MOVE HAPPY! https://www.dipsea.org/ http://www.protrails.com/trail/364/san-francisco-marin-headlands-mt-tamalpais-point-reyes-dipsea-trail-mill-valley-to-stinson-beach THIS SUMMER IS BEING DECLARED A BAD ONE FOR INSECT BITES, based on a trend the CDC has observed in the past 13 years. “Illnesses from mosquito, tick, and flea bites have tripled in the U.S., with more than 640,000 cases reported” from 2004 through 2016. An organization press release on May 1, 2018 additionally states that, during the same time, nine new microbes were found either to be spread by ticks and mosquitos or to be introduced here.
The rest of the world has suffered from insect-borne diseases for a long time. In the US, the risk is a growing public health danger against which the country must become better prepared, the report indicates. In 2016 those threats included the most common mosquito-borne viral illnesses, West Nile, dengue, and Zika; the most common tick-borne diseases were identified as Lyme Disease (caused mostly by the Borelia burgdorferi bacteria), erhlichiosis (caused by certain Erhlichia species bacteria) and anaplasmosis (caused by the bacterium Anaplasma phagocytophilum). “Though rare”, plague (caused by the bacterium Yersinia pestis) was the disease that most commonly was reported to result “from the bite of an infected flea”. The CDC release explains that some of the increased risk for such diseases has arisen because the insects carrying them have increased in number. As a result, the vectors (disease carrying insects) have moved into more areas where humans can be bitten. An increase in overseas travel has resulted in more people becoming infected while away, who then “unknowingly transport it home”. Lastly, discoveries have revealed that some new diseases are transmitted through insect vector bites. What can we do to protect ourselves from these summer evils? A New York Times article provides several suggestions on how to avoid being bitten.
Consumer Reports has ranked insect repellents and provided information on how much they might damage clothing that is sprayed. Although DEET is a synthetic repellent it has been proven safe over many decades and is very effective over longer periods of time. ‘Natural’ plant-derived substances are thought to be safer than synthetics, but may be skin irritants and could lose potency more quickly, thus, not providing sufficient protection when it is most needed. This protection effort seems like it might be too much work. But life ‘hacks’ are created all the time by ingenious thinkers and tinkerers; check online often to stay current with helpful tips. As long as shortcuts to protection aren’t part of ‘hacks’, it may be easier than imagined to keep disease-causing vector insects OUT of your summer. RUN & MOVE HAPPY! https://www.cdc.gov/media/releases/2018/p0501-vs-vector-borne.html https://www.cdc.gov/lyme/ https://www.cdc.gov/ehrlichiosis/index.html https://search.cdc.gov/anaplasmosis/ https://www.cdc.gov/plague/ https://www.usatoday.com/story/news/nation-now/2018/05/02/tick-mosquito-flea-illnesses-have-tripled-and-u-s-isnt-prepared-cdc-says/572153002/ https://www.nytimes.com/2018/05/01/well/mosquitoes-ticks-lyme-disease-protection.html https://www.consumerreports.org/insect-repellent/how-to-apply-bug-spray/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3059459/ https://academic.oup.com/jinsectscience/article/17/1/24/2996380 |
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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