Marathon Madness

Why we run...what a phrase that encapsulates so much meaning to each individual who laces up and pounds the ground for 3 miles or 26.2.  It is all relative to the being.  Some run for stress release, some run for fitness, some run for competition, some run for friendship, some run for a cause.  The question can be answered in a million ways.

I’m a believer that running brings out the best in people. Running inspires. Running unites. Running uplifts. By pushing us to our limits and across them, running takes us to places we never thought possible—or even real. A good run can turn a dark day bright and make a bright day shine brighter. Performed on the scale of a marathon, running can transform communities and change lives....Mike Cassidy, NYC Marathon 2013.

The sport of marathon distance racing is still growing.  Races fill in record time not by elite athletes, but my people who see the race as another leaf on their tree of life.  Coaching has inspired me way beyond being the competitor.

I would like to congratulate Jim Gilreath, who completed the NYC 2013 Marathon this year with a stellar time of 3:11:32.  He ran a flawless race on a course that does not show forgiveness.  Jim is shy, so photographs are no where to be found, so I am digging to get one.

Next up is a group that took charge of a challenge, worked through some obstacles with training and inspired each other through friendship, love and pure guts.   Your first marathon is a bold memory that will sit with you forever.  Most people think that they can never put 26.2 miles under their feet and live to tell about it with a smile...this group did that and more.  Congratulations Ashley Gilreath, Monica McOwen, Nancy Nelson Gaddy, Cara Sumner, and Lora Whitehurst.  You did it!!



 



As a coach I see this career as an endeavor to help and guide athletes to their destinations.  Sometimes it runs smoothly, sometimes the stars are not in alignment with the planet.  But each time the human spirit prevails.  I am truly blessed to have such inspiring people around me.

Are Helmets Worth It?

Bicycle helmets do save lives.  Each year in the United states 800 cyclists are killed and 500,000 end up in the emergency room.  One third of injuries involve the head and face.  A helmet can reduce the risk of head injury by as much as 85 percent.

I can honestly say, I have been biking without a helmet because I was on a "casual ride", not a training ride at a higher speed.   But this year, a close friend of mine was in a serious bike accident. She was alone, in a very low traffic area, knocked out.  When she woke up, she was disoriented, but able to call for help.  The end result, she suffered a concussion, plus other injuries.  Luckily, she wore her helmet as the ER doctor told her it possibly saved her life. 

With a little research, I have compiled a helmet guideline.  It is worth the time, money and effort.
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Safety Information

Look for the Consumer Product Safety Committee (CPSC) sticker inside the helmet. This label or sticker ensures that the helmet will provide a high level of protection in the event of an impact. Helmets manufactured after March 1999 are required by law to meet the CPSC standard. The "ASTM," "ANSI," and "Snell" labels also meet the CPSC standards. (These were voluntary safety standards in place prior to 1999.)

Used Helmets

If considering a used or hand-me-down helmet, never purchase or use a helmet that is cracked, broken, or has been in a crash. Keep in mind that used or older helmets might have cracks you cannot see and might not meet current safety standards if manufactured before 1999.

How can I tell if my bicycle helmet fits properly?

When the chin strap is buckled, a bicycle helmet should have a snug but comfortable fit. You should not be able to move the helmet from side-to-side or up and down. The helmet should sit level on the head (NOT TILTED BACK) and rest low on the forehead. The bottom edge of the helmet should be one to two finger widths above the eyebrow. Another technique to check proper positioning is this: your eyes should be able to see the very edge of the helmet when looking upward.
The straps of the helmet need to be even and should form a "Y" that comes together right at the bottom of the earlobe. The straps should be snug against the head. The buckled chin strap should leave only enough room to allow one finger to be inserted between the buckle and chin. When opening your mouth, you should be able to feel the helmet pull down on your head.

What can I do if I have trouble fitting the bicycle helmet?

Bicycle helmets are available in several different sizes and with different thicknesses of internal padding to custom fit the helmet to the user. To get a snug fit, internal pads should be placed in areas where there is space between the head and the helmet along the front, back, and/or sides of the helmet. The pads should be positioned evenly around the inside of the helmet. If the helmet does not feel snug after adjusting the pads and when the straps are correctly buckled, try adjusting the pads again or try another helmet.

Lead by example for your kids

• To encourage your child to wear a helmet, start the helmet-wearing habit early. All bike riders — including those riding a tricycle — should wear bicycle helmet.
• As long as the helmet fits properly, let your child pick out his or her helmet. They’ll be more apt to wear a helmet if they have selected it.
• Adults should set an example and wear a helmet themselves when biking.

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Train with a New Purpose

I have been competing for 10 years in triathlons thanks to terrific friends and also a coach who encouraged, pushed and trained me to reach beyond myself doubt.  She taught me to listen not only to her, but to my inner voice.

With technology, we have become slaves to the Garmin, the heart rate monitor, the power meters, the Ipods, the Ipad apps, the statistics and even the televisions on gym fitness equipment.  Stats have become a game for adults, OCD minded folks and the analyst in all of us. 

I have been in races where my brakes failed, my gearing snapped, my goggles got lost, I deuced in my shorts and even have had to get IVs for dehydration.  But nothing is more frightening than losing a computer.

What did athletes do before this technology?  Coaches had stop watches, you did your intervals, you would breathe hard, puke and then repeat...some how you did get faster and stronger.  You also learned the premise of perceived exertion and recovery. 

I recently spoke with a group of talented triathletes and runners about "training with a purpose".  Yes, there are days when yacking it up with your friends on a run is a blast, but this is about your inner voice and the connection to your body.

 A training plan is a map to follow to get to the finish line.  Each day it shows duration, activity, intensity and possibly distance.  But it doesn't tell you the purpose.  That comes from within.  Breathing, leg turnover, timing of nutrition, lengthening your swim stroke, working on your kick, staying in the aerobars, - the possibilities are endless.

But I want to redirect to the technology mentioned above...when is the last time you went without it?  Do you have an inner voice that pushes you before the alarm beeps?  Do you know your rate of perceived exertion?  Can you maintain speed on the bike without the RPM/Odometer gauge? 
There are many intentions when we go out for our daily dose of addiction, but I challenge you to disconnect for one day so you can truly learn about your body and that inner voice.

DOES EATING LATE MAKE YOU FAT?

The Binge Bulge

Eating after 8 p.m. may increase the risk of obesity, according to a  study at Northwestern University. A five-year study on weight changes in college students which Dr. Hoerr is working on also suggests that eating late disrupts sleep patterns. "Our data shows that those who got the most sleep were more likely to maintain a healthy weight," she says. Researchers still don't know all the reasons why poor sleep is correlated to weight gain.

Bad Snacks vs. Good Snacks

Specific foods, she says, interfere with sleep. Avoid anything high in tyramine, a naturally occurring chemical that helps regulate blood pressure and can keep you awake, at least an hour or two before bedtime, says Dr. Hoerr. This includes aged cheeses, processed meats and soy sauce. High-protein and fatty treats should also be avoided because they take longer to digest. The good news: Some foods, when eaten in small amounts (under 200 calories), may actually aid in quality sleep, and not add inches to the waistline. Unprocessed turkey and nonfat milk are both high in the amino acid tryptophan, which can be converted to serotonin and melatonin—neurotransmitters that help promote good shut-eye. Foods high in the minerals magnesium (almonds), potassium (bananas) and calcium (low-fat yogurt) encourage muscle relaxation, and are OK to eat before bedtime. "The glucose in honey is easily digestible and comforting, which explains why a warm cup of milk sweetened with honey might be an ideal bedtime snack," says Dr. Hoerr.

Teenagers: The Exception

When teens hit their growth spurt, they almost can't eat enough, says Dr. Hoerr. "This is when you see an 11-year-old boy consuming more than the active man of the house," she says. "He should have extra snacks, like those suggested. The snack should be finished more than an hour before he goes to sleep."

Eat Early, Not Late

How can you kick a late-night eating habit? Try breakfast. "If you don't eat too close to bedtime, by morning, your liver has fully processed the sugar and fat and protein and your appetite is stimulated," she says. Many of Dr. Hoerr's overweight patients report to not eating anything until 3 p.m. and then they'll cram in thousands of calories by midnight. Invariably, their sleep quality is disrupted, and they put on more weight

A version of this article appeared July 2, 2013, on page D3 in the U.S. edition of The Wall Street Journal, with the headline: BURNING QUESTION | Is bedtime snacking bad?.

OBX Swim Clinics

Many thanks to everyone who came out to the OBX Swim Clinic in June.  We had perfect conditions and were able to work on all the skills/drills that are used during open water swimming.  Looking forward to doing it again soon

 

 

SITTING YOURSELF TO DEATH...

From the Wall Street Journal, Health Section............



Stop for a second and notice the way you are sitting. Back curved, shoulders slumped, maybe legs crossed? For people who spend the day staring at a computer screen, this position is fairly typical. But what is it doing to your spine, if anything? Do we need to sit up straight to focus, like that mean math teacher once insisted? Here's some straight talk from one expert, Mladen Golubic, medical director for the Center for Lifestyle Medicine at Cleveland Clinic's Wellness Institute.

Degrees of Comfort

Little research has been done on the best way to sit upright. One American meta study in 1999 concluded that sitting at an angle of 110 to 130 degrees was optimal for spine comfort. A Scottish study published in 2007 found that leaning back at 135 degrees is ideal to prevent back strain. While interesting, this sort of precision may be impractical for most people, Dr. Golubic says.

Sitting to Death?

His clinic sees patients with multiple chronic illnesses. Nearly all of them sit for long periods each day. The term Sedentary Death Syndrome was coined by the President's Council on Physical Fitness and Sports in 2002 to address the growing consequences of a seated lifestyle. "There are studies on Sedentary Death Syndrome that show that sitting for hours can cause anything from lower back pain to high cholesterol, diabetes and obesity," he says. In other words, no matter what position you're sitting in all day, it is pretty bad for you.

The Perfect Pose

Body posture determines the efficiency of your breathing. "Relaxed, straight sitting"—with the core strong, shoulder blades active but not tight and spine erect—"expands your chest, allowing you to take in a larger breath…and you'll have more energy and focus," Dr. Golubic says. To achieve this, sit away from the back of your chair so you don't slump, with your feet placed firmly on the ground. He sometimes sends patients home with a blue dot to put on their computer screens as a reminder to sit up straight and stretch and take a deep breath when they feel pain. There is also an app called PostureTrack that alerts users when they're slumping.

Slump to a Hump

It's not as though slouching will give you a hunchback in a day, but "if you do this day after day, and your muscles are not strong, the whole skeleton changes," Dr. Golubic says. "I'm not aware of any studies that look at the changes in the volume of organs like the liver and spleen when you sit straight or slump forward. But we do know that when you slouch, you project an attitude of depression and low motivation." When you sit up straight, he adds, "psychologically, your attitude is better."

Core Message

If you're not used to sitting up straight, you may feel lower back pain—an indicator that you need to strengthen your core and work on general fitness. Dr. Golubic almost always advises his patients to start yoga: "The first thing we learn in yoga is how to sit properly."

Walk, Don't Sit

The bottom line: How you sit is less important than how long you sit, Dr. Golubic says. He tries to get up from his desk often, doing "walking meetings" with colleagues and taking phone calls outdoors. "If you cannot walk," he says, "At least stand."

A Special Thanks

Working in an area that thrives from December to May, I have been fortunate to work with people from the US, Europe and Canada.  A thank you goes along away for some one, so as I share this letter, I encourage you to thank someone today.  I am blessed to help others

Hi Patti,

I wanted to send you a note to thank you for your ministration of our mutual client,  Susan.  Without you, she would not have maintain her level of muscular strength and endurance.  

After Susan's heart attack, I needed someone to be carefully monitor her intensity so that she doesn't wither or faint in her workouts.  I am happy your were there.  

Also, I thank you for regularly sharing Susan progress with me.  It was very much appreciated.  It was a touch a class and professionalism that mark you as good trainer.

You are welcome to use my comments in your blog if you have one.

ELAINE LEE
B.Ed (phys. ed)

www.therapytrainer.ca