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NO SITTING: WIZARDS UNITE Fitness enthusiasts who claim playing the augmented reality (AR) mobile game Pokemon Go helps them get out doors and exercise will have something magical to look forward to next year. That’s according to the official website announcement of “Harry Potter: Wizards Unite” (first portion copied below):
“Almost five years ago Niantic launched Ingress, our first augmented reality mobile game, turning real-world streets, neighborhoods and cities into a global game board, and bringing people together in a shared digital reality. The incentives it created for exploration, exercise, and real-world social interaction helped spawn a global community of fans, united by their shared experience, and laid the foundations for Niantic's real-world AR gaming platform. Pokémon GO brought that vision to the world at unprecedented scale and served as a catalyst for the further development of the Niantic Platform. Which brings us to today… We're incredibly excited to announce this next step in the evolution of AR mobile entertainment. With Harry Potter: Wizards Unite, players that have been dreaming of becoming real life Wizards will finally get the chance to experience J.K. Rowling’s Wizarding World. Players will learn spells, explore their real world neighborhoods and cities to discover & fight legendary beasts and team up with others to take down powerful enemies.” An article written by Darrell Etherington for TechCrunch.com, “Niantics Follow-up to Pokemon Go Will be a Harry Potter AR Game Launching in 2018” explains a bit more. Etherington writes that the game was “co-developed by Warner Bros and its new sub brand Portkey Games”. Another related article by Alessio Palumbo for wccftech.com links to the official website and quotes WB Interactive Entertainment’s President David Haddad. “With Portkey Games we are thrilled to answer the fans’ request for more games inspired by JK Rowling’s Wizarding World. We are working with talented creators to build games that focus on player-generated stories, which live alongside the magical universe created by” the renowned author. The wccftech.com article speculates on the kinds of games that will eventually be offered. It contends that an earlier purchase of Avalanche Software by Niantics from Disney, and subsequent new job openings at Avalanche, represents hints that an open world RPG will be forthcoming. I seriously need an education in the world of electronic gaming. As a Harry Potter book series fan who has never played a video game, the idea motivates me to learn and develop some basic skills. From an exercise perspective, if games can be successfully played standing up, this activity may be part of a healthy anti-sitting challenge. What do experienced gamers say? RUN HAPPY! https://nianticlabs.com/blog/wizardsunite/ https://techcrunch.com/2017/11/08/niantics-follow-up-to-pokemon-go-will-be-a-harry-potter-ar-game-launching-in-2018/ https://wccftech.com/harry-potter-games-portkey-games/ https://www.pottermore.com/news/portkey-games-to-release-new-games-inspired-by-jk-rowlings-wizarding-world https://en.wikipedia.org/wiki/Augmented_reality https://lifehacker.com/the-surprising-benefits-of-role-playing-games-and-how-1684582789 https://en.wikipedia.org/wiki/Role-playing_game https://en.wikipedia.org/wiki/Open_world https://kotaku.com/5932340/a-whole-new-way-to-play-video-games-standing-up
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HISTORIC HALF MARATHON VICTORY AT DISNEY!
The item “Female Runner Records Historic Victory at Disney Wine and Dine Half Marathon,” highlighted on the RunningUSA.org email newsletter answered a question I had recently been asked. Has a woman been the overall winner in a major race? I didn’t know on the weekend of the NYC marathon last weekend, and wanted to find out. It was difficult to frame the query in an online search. The results identified women who won a variety of competitions, but not specifically whether a woman had placed #1 in an important race that included both genders. Happily, the answer, as of November 5,2017, is “YES!” According to the post, runDisney says a 34-year old Brazilian now holds the honor. Giovanna Martins crossed the finish line of the Wine and Dine 13.1 mile competition with a time of 1:19:16, six seconds before a male runner from the UK. There were more than 10,000 men and women racing the event. The news piece says Martins previously won the women’s division of this race in 2016, and the Walt Disney World Marathon in 2015 and 2017. With this win she is the “only female runner to win four runDisney races at Walt Disney World Resort.” Possibly there is more work to be done by officials to verify Martins’s accomplishment. Hopefully it will stand. What does this mean? There will be many opinions, some pushing a particular perspective or agenda. For all runners, walkers, and competitors in other sports it can mean that just showing up is the first step that needs to be taken if a ‘historic’ victory is to be won. Whether personal or public, the attempt must be made. Regardless of who else shows or does not show. Congratulation to Giovanna Martins for showing up and doing it! How exciting for those present to have witnessed this feat. RUN HAPPY! http://www.runningusa.org/disney-wineanddine-female-winner DON'T TRY #1 ALONE! Samantha Lafave, in “How Fit Are You Really?” presents a list of moves that she indicates will test your fitness level and provide information on areas of weakness that need extra work.
There are many such tests that employ a variety of other moves, but these 5 have been part of fitness center pre-testing I’ve been through before. Each requires strength, flexibility and balance. The very first item, the “seated to standing” assessment, is by far the most difficult, especially for people over 50 years of age. 1) Seated to standing (or Sitting-Rising Test- SRT); no support from hands, arms, knees 2) Overhead squat: perform 3-5 reps 3) Lateral plank: hold 30-45 seconds 4) Full body push-up with 4 and 8 o’clock hand positioning: 3-4 5) Stabilized lunge: 3-5 per leg Lafave doesn’t fully explain that the SRT has been used by some to assess longevity in her short piece. A 2015 USAToday article by Kay Quinn describes the thinking of the medical doctor who developed the test and why performance might help predict life expectancy, “How Long Will You Live? Try the Sitting Rising Test.” The USAToday.com article provides a better description of how the SRT is performed. “The goal is to get down and back up from a sitting position with minimal support. It can be used in all age groups, and results are based on a scale of one to 10. Score three or less and your risk of dying is five times greater over the next 5 years” Re-worded a bit, here are the directions provided in the USAToday.com article: Standing, with shoes off, cross your feet and ease down into a seated position. That’s 5 points. Come back up to full standing position. That’s another 5 points. Subtract a point for each hand, arm, or knee used for support going down and coming back up. Take a half point off any time you lose your balance, again both going down or coming back up. Total your points. The highest possible score is 10. Readers are cautioned, if you have bad knees or hips, don’t risk injury by performing this alone. A spouse, family or friend can help, it advises. When I first performed this test about 3 years ago I was happy because I scored an 8.5. I intended to work to improve that score Now that I have a knee issue, it’s a 7.5. The validity of the claims for this fitness test has been questioned. Dr. Claudio Gil Araujo, MD, PhD, who created the SRT indicated in the article, “not only aerobic fitness is important. You also need other things for your life: strength, flexibility, balance." Perhaps the way safest way to use this test is to assess over time whether or not our score is changing. It can provide motivation to work on areas like balance, flexibility and strength, realizing that aerobic fitness may not accurately predict later functional quality of life. Like weight that creeps up over time, or down in the case of frailty, disability can slowly have an unwelcome effect on our lives. The SRT is a difficult test, try the others offered by Lafave to measure your fitness level, if the SRT results are disheartening. These other tests are also the exercises that you would perform to improve. RUN HAPPY! https://www.fitnessmagazine.com/workout/tips/how-fit-are-you http://www.usatoday.com/story/news/2015/02/26/sitting-rising-test-life-expectancy-fitness/24076407 http://geriatrictoolkit.missouri.edu/srff/deBrito-Floor-Rise-Mortality-2012..pdfgeriatrictoolkit.missouri.edu/srff/deBrito-Floor-Rise-Mortality-2012..pdf https://skeptoid.com/blog/2015/07/08/sitting-rising-test/ WEEK 10 TURKEY TROT 2017 WITH TRACK DAY 5K Beginner Training Plan starts Monday. These workouts will be cutting back on mileage and time spent training after 9 straight weeks of ramping up. But you will be running without a scheduled walk break. Try your best not to walk during the 20 and 25 minute run-only sessions Wednesday and Saturday. If you feel the need to slow up, do so briefly. Imagine you are decreasing speed in advance of a water station to grab a cup and take a few swallows. This week will serve as a kind of taper; usually not needed for a shorter distance race like a 5K. This plan was designed with a few extra days of training to accommodate unexpected days off, so that’s why it’s got this cushion. A taper helps you to rest your legs (less mileage/time running) but maintain intensity (run-only sessions), in order to make a’ best’ effort on race day Resist the temptation to cheat by run longer/farther, and accept the taper as a wise tactic. If you have come to rely on a higher level of activity for weight control be aware that you might need to cut back a bit on caloric intake. Take the extra time to prepare for the upcoming holiday. If you are traveling to your Turkey Trot, double check arrangements and start packing, if you haven’t already. Get your costume together if that’s in your race day plans! Enjoy the building excitement that comes with running a goal race. You've earned it. RUN HAPPY! http://greatist.com/fitness/five-tips-perfect-taper IT’S NOVEMBER. LET’S TALK TURKEY TROTS! Small Business Saturday 2017 is the weekend after Thanksgiving Day, on November 25. According to a Wikipedia entry, the first SBS event was held in Roslindale Village, Massachusetts on the Saturday after Thanksgiving 2010, “sponsored by American Express Corporation, in partnership with the non-profit National Trust for Historic Preservation,” Roslindale Village Main Street, and the mayor of Boston. A November 26, 2016 BLOG post (RUNNING MOJO) encouraged runners and walkers to include running specialty stores on the list of hometown shops they hoped to hit on this day. “These small store owners and their employees must work incredibly hard to meet and beat the challenges of the competition” which makes them very responsive to customers and a great place to find shoes that fit feet and needs. They are as much a part of “Main Street” as the locally-owned independent coffee shop. We shop there because we like the products/services being offered and because we want them to survive into the future. A similar encouragement, “Run Local”, or more appropriately, "TROT LOCAL" might be given for Thanksgiving Thursday, with regard to patronizing local events. Increasing in popularity, "turkey trots" seem to be starting up across the country, making it easy to locate one nearby. Many are organized by small but enthusiastic civic, church, or charity groups, and designed to raise funds that support hometown causes, making Thanksgiving a perfect day to "trot local". You may be under the impression that most races are "local" . It appears that some competitive events might now belong to business empires that concentrate on the endurance sports industry. According to an article from Fortune.com, the Chinese company Dalian Wanda owns WTI… which recently purchased Competitor group (running.competitor.com)... which owns the Rock N Roll Series, and the World Triathlon Corp. (Iron Man Triathlons). The item reports that Wanda also has established a partnership with the World Marathon Majors (WMM) group involved with six worldwide big city marathons in New York City, Boston, Chicago, London, Berlin, and Tokyo. Sir Richard Branson has entered the running market with “Virgin Sports”, adding this entity to the existing 30+ Virgin brands and 58 companies around the world that include casinos and involve space travel. Mary Wittenberg, former president and CEO of the New York Road Runners, which oversees the NYC Marathon, has been engaged to help with the effort as CEO (Chief Exercise Officer). The description of Spartan Race, Inc., on a Bloomberg.com entry says it “organizes a series of obstacle race events. It offers apparel, footwear, sports gear, and sports accessories for men, women, and kids online." Spartan has partnered with Reebok/adidas and NBC. Charity events can be national efforts too, like those that fund research to fight terrible diseases like breast cancer, autism spectrum disorders, and dementia. This discussion is NOT meant to shine a negative light on corporate-owned or franchise competitive events. Consolidation is occurring in many industries. The endurance sport industry is changing with the rest of the world. But if we value having the opportunity to shop at a local village store as well as a big-box warehouse, mega-mall, or online, we must support that business with our business. The same should be understood with regard to local races. It just happens that Thanksgiving may be the PERFECT HOLIDAY to make a point of supporting local events! I’ve listened in when friends and acquaintances discuss their annual participation in a "turkey trot". Many are not runners, and they may not walk regularly for exercise. But they sign up and pay a small-ish registration fee (sometimes just before race time!), put on the t-shirt, and walk together anyway, just because everyone else is having fun doing so. They report feeling stiff, and out of shape and breath. No one seems to mind if a race is not chip-timed or that finisher medals are skipped to save funds for the sponsored charity. This year I cannot RUN a “turkey trot”, but I think I’ll enter and WALK the small town 8K* I ran last year, in which I finished first in my age group. The numbers in my age bracket are small. Because I prepare the big dinner later in the day there’s always a possibility there will be a mini-crisis and participation will be out of the question. But by registering I will have supported the local race and its cause, so that hopefully it will be held next year too, and beyond. I’ll wear my Earned Runs BIB over a distance of 5-8k regardless of the circumstances, as will our near-and-far family members! RUN HAPPY! https://en.wikipedia.org/wiki/Small_Business_Saturday http://www.earned-runs.com/blog/running-mojo8596835 http://fortune.com/2017/09/26/dalian-wanda-china-marathon/ http://www.businessinsider.com/sir-richard-branson-virgin-sport-cycling-running-2015-5 http://www.espn.com/espnw/voices/article/21000156/cool-jobs-sports-mary-wittenberg-virgin-sport-global-ceo https://www.bloomberg.com/research/stocks/private/snapshot.asp?privcapId=215799196 https://en.wikipedia.org/wiki/Rock_%27n%27_Roll_Marathon_Series *Zeeland "8K Before You Eat" http://www.zeelandturkeytrot.com. WALKER TRAINING FOR WEIGHT LOSS AND FITNESS In her MyFitnessPal.com blog article, “Is Just Walking Enough to Lose Weight and Get in Shape?”, author Jessica Smith answers the questions posed right up front. Regarding weight loss, she indicates that yes, this activity can be helpful “so long as you are creating a calorie deficit.” As far as staying in shape goes, she says walking “is so beneficial that it’s worth adding to a healthy active lifestyle even if you are already a regular, more advanced exerciser.”
in my reading of the piece, Smith makes 2 great points: 1) Regular exercisers who sit most of the day can keep activity within the healthy range, without increasing gym time, by adding moderate-to vigorous intensity level walk breaks. 2) Walkers with weight loss or fitness goals should train to walk; include flexibility and strength work to gain stamina and remain injury-free. (note: it's the same advice that’s given to RUNNERS!) I can imagine that some will read this second piece of advice and think they don’t need to pay attention. Walking is so natural, doing it doesn’t require additional training efforts, right? Wrong. If walking is part of a program designed significantly increase aerobic fitness or decrease weight you’ll be doing it over sufficient distances or periods of time that supporting muscles and soft tissues will be tested. Stiffness can develop with extended or intense walking, just as it does with RUNNING. Poor flexibility can limit joint motion. Weak muscles can contribute to imbalances. Just as with running, pushing the body to move farther and faster will, over time, increase the risk of injury. The bright side of following the advice given in her piece, Smith says, is that it will benefit overall health. The Centers for Disease Control and Prevention (CDC) recommend that in addition to 150-300 minutes of moderate-to-vigorous aerobic physical activity per week, “adults should do muscle strengthening activities that are moderate- or high-intensity and involve all major muscle groups on 2 or more days a week”. The article includes links to a stretch routine and combination strength and cardio workout with dumb-bells. The two points that were highlighted above from Smith's article might be re-stated: 1) Exercise that is confined to one part of the day may not be sufficient to insure good health; walking can be an easy-to-accomplish cross-training activity. 2) Walkers that train are athletes. Advice that pertains to running or exercising injury-free is the same for walking injury-free; walk like a smart runner. RUN HAPPY! http://blog.myfitnesspal.com/just-walking-enough-lose-weight-get-shape/ https://www.cdc.gov/cancer/dcpc/prevention/policies_practices/physical_activity/guidelines.htm http://blog.myfitnesspal.com/30-minute-walking-and-strength-workout/
TRY USING OR GIFTING A DOUBLE-DUTY CERAMIC MUG There’s something about an ‘away’ cup of coffee or tea that can take away from my enjoyment of that hot beverage. A single-use paper or, shudder, Styrofoam container with a plastic top is the least appealing but does serve an important purpose on the road, when a non-disposable portable insulated version isn’t available. A stainless-steel mug has a hefty feel to it but in cold weather, drinking from one seems to magnify the chilliness of the day. Plastic or poly-resin mugs don’t recreate the cozy experience of a ‘home’ ceramic cup for me either.
Several years ago, I was generously gifted with a tall, handle-less, ceramic travel cup that helped me to enjoy home-brewed coffee in the car. Because it’s breakable it isn’t practical for all purposes and situations, but works for days when I drive to a favorite long-run course, an errand or appointment destination, or an airport pick-up/drop-off. It was my daily companion when I commuted 100 miles, each way, to and from work. The secret to making it my cherished and familiar travel buddy? I use it every day at home too, minus the travel top cover! Because I love the way it keeps my coffee warm as I rush around the house in the morning. The tall and narrow shape allows me to partially fill it, as many times as needed, without the beverage cooling too quickly. It happens to be a Starbucks™ cup, but any ceramic brand would work. If you’re a runner/walker, a ceramic Home & Away cup can be a self-reward for accomplishing a goal. It can serve as a piece of ‘equipment’ to encourage taking on a challenge that requires an early start. Or a thoughtful gift to another runner/walker. The least expensive of these items are not branded or are plain. The upcoming holiday season is a good time to find special gift versions of ceramic cups especially from Starbucks. There is a traveler collection that will appeal to those who love a certain US state or city. Other collections tend to be costly, especially if there is gold/metallic or crystal embellishment. It was difficult to pick just one favorite design from the traveler collection to post. Virginia has a snowy seasonal look, so it was chosen. Search a bit if you’re looking for something that might be more special to you or the person being gifted. There’s a “Material” drop-down box on the linked page that lists most locations honored with a custom look. Try enjoying your coffee at home and then take it on the road in the same mug, if you like a ceramic cup. It’s my favorite way “to-go” to my away running course. RUN HAPPY! ARE YOU READY? Not sure whether you’ll participate in a Turkey Trot event this year? Or have you been training to run or walk a first 5k since September? Have you identified one near home or the location of the dinner you plan to enjoy that day? Do you plan to use Earned Runs bibs in a custom designed friendly competition? Why all the questions? Because it’s November and time is running out to put plans in place. An article by Jenny McCoy for RunnersWorld.com, “How the Turkey Trot Became the Most Popular Race in America,” might inspire some to get going. Buffalo NY has a solid place in the history of the event, as it held the first TT in America in 1896, sponsored by the YMCA. It was an 8K, not the shorter 5k that is popular today. The article explains how the tradition grew and expanded. One historical fact jumps out: women were not allowed to run the Buffalo race until 1972!!! It had not occurred to me before reading this piece that women were excluded from this (and probably other) holiday event for so many years. It makes sense that 1972 would be the year the race opened its gates to female runners: in April that year women were finally included in the Boston Marathon. Until recently I felt I could not participate in TT fun because we ate an early afternoon big family dinner, and preparation efforts prevented a break to race. Very much enjoying all the cooking, baking, and table decorating craziness that went into creating a memorable and yummy celebration, I did not wish to mess with the process. One of the reasons Earned Runs was founded was to find a work-around to my dilemma in such circumstances. I love my bibs; officially now I run or walk a TT every year now. Are you fired up yet? The RW article includes a link to its Race Finder site to help you locate a holiday race nearby. This post has a link to the REQUEST BIBS page. Four Earned Runs 'Turkey Trot' stickers are included, which are also free. Still need encouragement? What if you knew costumes were common and welcomed at Turkey Trot races? The RW piece also includes a link to the article “10 Delightfully Weird and Wonderful Turkey Trot Costumes.” They are truly unique and wonderful. I was initially a bit disappointed, when I checked on line, that ready-made store-bought costumes are sold by at least one company. However, if commercial costumes increase enjoyment and participation, it’s a good thing. So, start planning. If you're involved in preparing dinner, REQUEST Earned Runs bibs. RUN HAPPY! https://www.runnersworld.com/thanksgiving/how-the-turkey-trot-became-the-most-popular-race-in-america https://en.wikipedia.org/wiki/Boston_Marathon https://www.runnersworld.com/race-finder https://www.runnersworld.com/thanksgiving/10-delightfully-weird-and-wonderful-turkey-trot-costumes https://sparkleathletic.com/thanksgiving-running-costume-round-up/ VETERAN’S DAY: NOVEMBER 11 This federal holiday “pays tribute to all American veterans–living or dead–but especially gives thanks to living veterans who served their country honorably during war or peacetime”, according to History.com.
It originated as “Armistice Day” on November 11, 1919, the 1st anniversary of the end of World War I which officially occurred on that date in 1918, at the “11th hour, of the 11th day, of the 11th month”. For this reason, the United States holiday occurs near the same dates as Canada’s Remembrance Day and Britain’s Remembrance Sunday, which also honor soldiers who fought in the “war to end all wars”. It became a national holiday in 1938 and was renamed as Veterans’ Day in 1954 after the Korean War*. Although Veteran’s Day is geared towards giving thanks to LIVING service members and veterans, the information below introduces you to a group that was founded to help the surviving family members of fallen military. Earned Runs reasoning is that some active duty and retired service personnel, and those who love and wish to honor them, may want to become part of this effort. Especially if there are events scheduled for Veterans Day 2017, which happens to fall on a Saturday when local weekly running meet-ups are held. Runner’s World recently posted a story about how running helped a young widow, Krista Simpson, to heal from the heartache of losing her U.S. Army staff sergeant husband to an IED-related accident, while he was deployed in Afghanistan in 2013. The story introduces readers to a special running group, formed in Olympia WA by another Army widow, wear blue: run to remember. The wear blue group, the RW story relates, says that it “runs for three reasons: the fallen, the fighting, and the families” and honors “the service and sacrifice of the American military”. You can learn Krista Simpson’s story in the RW article. The non-profit running community featured in the article explains on it’s website that wear blue: run to remember, acts as a “support network for military members and their families; it bridges the gap between military and civilian communities and it creates a living memorial for our country’s fallen”. Member athletes come together weekly to “honor the fallen and train for endurance events”, which, according to the History page, include the Rock ‘n’ Roll Marathon series, the Army Ten Miler, and the Marine Corps Marathon. There’s a specific ritual observed at the start of each training run, known as the Circle of Remembrance, which involves calling out the names of those who were killed on that weekend, over the past 13 years wear blue says it has active chapters at Joint Base Lewis-McCord, WA, Springfield VA/Washington D.C., and Fort Bragg NC. Other meet-up locations can be found across the country, and are listed by region/state. You can read more about the history of this group, it’s official event activities, programs, and merchandise, and how to become involved. Although there’s a link to enable donations, wear blue states it doesn’t pressure its members to bring in funds; “participants are never asked to raise money to run” **. The wear blue group indicates it is “all-inclusive”. It doesn’t seem as though runners need a military connection to join. RUN HAPPY! *MORE VETERANS DAY HISTORY: Observance was changed for several years to a set date in October from 1971 to 1977. President Gerald R Ford signed legislation returning it to the original observance in 1978, preserving the significance of that date. It’s often said there is some confusion of Veterans’ Day with Memorial Day. However, since the name of the May holiday implies it memorializes American military members who lost their lives In service to the country (“memorial”), it should easy to recall that November 11 is a day to pay tribute on to ALL American veterans, especially those living veterans who served honorably in peacetime or war. **A check of wear blue: run to remember on CharityNavigator.com shows it is not eligible to be rated by this watchdog entity. http://www.va.gov/opa/vetsday/vetdayhistory.asp http://www.history.com/topics/holidays/veterans-day-facts https://www.runnersworld.com/the-human-race/running-to-heal-from-lifes-greatest-loss http://www.wearblueruntoremember.org/history http://www.wearblueruntoremember.org/meet-ups https://www.charitynavigator.org/index.cfm?bay=search.profile&ein=272165561 STORY OF VICTORY FROM WHICH TO LEARN Shalane Flanagan came back from an injury that kept her from running the 2017 Boston Marathon to win the TCS™ NYC Marathon. She is the first US woman to take the top spot on the podium in this race since 1977.
If you did not watch the TV broadcast, there is a recounting of her victory in a NewYorkTimes.com article. In a February a Runner’s World article by Erin Strout, the then 35-year old explained what she thought brought on a fracture in one of the bones of her pelvis, in the area of her lower back. A big snowstorm in Portland OR, where she lives and trains, led to her running on slippery roads and a treadmill. A feeling of achiness and stiffness in the area of her sacro-iliac joint was the first sign of trouble that persisted but was “manageable”. Flanagan describes it as, “typical symptoms of when people run on a treadmill a lot – lower back achiness”. She reports having good and bad days until an episode of prolonged sitting (flight to Japan for a half marathon) nearly left her unable to walk. An MRI study and a bit of time were required before a diagnosis was made and the treatment prescribed, which included being off her feet and cross-training. She said in the article that she had probably not taken a break since 2007, and a vacation since 2010. So why focus on her injury, roughly 10 months ago, and recovery now that she’s come back in such amazing fashion and won her first major marathon? When interviewed after her 2:26:53 finish, she seemed to be saying that in retrospect, having the rest time helped her more that she could have known it would at the time she dropped out of Boston in February. This is my personal recollection of her interview, I haven’t yet found news items posted that quote her to check the accuracy of my memory. However, it occurred to me at the time that her reflection was worth a few minutes of consideration by non-elite runners like me. The RW story of her journey through injury and recovery, when she admitted feeling “a little lost” at the time, to the victory in NYC, might be a tale of caution and hope for us. Telling us that not taking an extended break from hard training for years, not even a vacation, is risky behavior. That abruptly changing an aspect of training, like running surface, may not be safe. That in making the decision to completely rest from running we could be saving ourselves for a future personal victory. That cross training can help us maintain aerobic fitness for a few weeks to months and beyond. And that we can hold on to our dreams. Watching Flanagan after mile 24 was a joy. Not since 1977, when Nikki Gorman earned the laurels, had an American woman won this marathon. If you remember that 1972 was the first year that females were allowed to compete in this race, it truly has been an American drought! The Kenyan runner Mary Keitany, hoping to make this her 4th consecutive first place win in NY came in second; Mamitu Daskas from Ethiopia was third. Other female American top 10 finishers were Allie Kieffer (5), Kellyn Taylor (8), Stephanie Bruce (10). . Men’s results: Geoffrey Kamworor, Kenya(1), Wilson Kipsang, Kenya (2), Lelisa Desisa, Ethiopia (3), Lemi Berhanu, Ethiopia (4). Americans Sadrack Biwott finished 10th, Meb Keflezighi 11th, Jared Ward 12th. Complete results are on the official race site. Congratulations to everyone who participated! RUN HAPPY! http://www.espn.com/sports/endurance/story/_/id/21300311/shalane-flanagan-becomes-1st-american-win-women-new-york-city-marathon-1977 https://www.runnersworld.com/boston-marathon/flanagan-on-her-injury-never-take-a-ferrari-off-road https://www.nytimes.com/2017/11/05/sports/nyc-marathon.html https://www.tcsnycmarathon.org/about-the-race/results WEEK 9 TURKEY TROT 2017 WITH TRACK DAY 5K Beginner Training Plan starts Monday. The run: walk workouts this week are the longest in total time you will experience. If running at a 10-minute mile training pace*, 15 minutes of running + 1 minute of walking will very nearly mark a 1.5+mile distance, the halfway point in a 5k (3.1mile) race. The schedule calls for 3 x 15:1 minute run:walk cycles next Saturday, November 11. If you want to MENTALLY run through the race as you train that day to gain confidence, spend the first 15:1 cycle thinking of it, in your head not legs, as a warm-up. After that, imagine you are crossing the ‘start’ line and run:walk the second 15:1 cycle (in your head, not legs) as if you were in first half of the 5k event. Run:walk the third 15:1 cycle (in your head, not legs) as if you passed the 1.55-mile marker and were headed to the finish line. Remember this is a mental exercise; DO NOT physically move as if you were racing. Save your best for the Turkey Trot. Once you have completed that last long 58-minute training run:walk, look back over the past months and see the progress made. You don't need to wait until crossing a finish line to acknowledge an accomplishment. You have demonstrated the perseverance required to arrive at this calendar mark. In week 10 you will RUN continuously for the longest time periods in the plan, 20 and 25 minutes, without walking. The total time (and possibly total distance) moving will decrease but you will be maintaining intensity, so you’ll technically be on a taper! Can you imagine telling the people who know of your running goal that you are cutting back on your timed workouts after the upcoming weekend to rest for best race-day performance? Like a pro! Stay the course, stick with the plan, and keep your eye on the prize of a 5k finish. What a terrific Thanksgiving Day it will be. RUN HAPPY! NOTE: There's still enough time to request Earned Runs competition bibs (set of 4, free) and a free set of Turkey Trot stickers! IT'S NOT TOO LATE! MEN: NO SHAVE NOVEMBER IS GREAT FOR RUNNING!
WOMEN: Support men in this; many rallied for breast cancer awareness in October. Not having to perform this grooming routine each morning leaves more time for for men to run! According to the organization’s website, “No-Shave November is a month-long journey during which participants forgo shaving and grooming in order to evoke conversation and raise cancer awareness.” If someone is rude enough to suggest that having more facial hair is not a flattering style for you (or your man), righteously inform them that you are/he is doing it not for personal benefit but for others that have suffered and will suffer with cancer. “The goal of No-Shave November is to grow awareness by embracing our hair, which many cancer patients lose, and letting it grow wild and free. Donate the money you typically spend on shaving and grooming to educate about cancer prevention, save lives, and aid those fighting the battle.” Actually trimming and grooming is allowed, so you don’t need to go totally native. If you started Novemebr 1, strong work! If not; stop shaving this weekend! RUN HAPPY! https://no-shave.org/ (post updated from October 2016) IRON STATUS MEASUREMENTS IN ELITES A glance at the title of a research article abstract, “Incidence of Iron Deficiency and Iron Deficient Anemia in Elite Athletes and Triathletes” led me to believe the results were going to be somewhat predictable. Women would likely show lower values in lab tests that measured iron status than men, due to their periodic blood loss from menstruation.
However, research from the University of Guelph in Ontario revealed that triathletes and runners of both genders had a HIGHER incidence of having at least one episode of iron deficiency (low serum iron value) than what had previously been reported in the scientific literature for endurance athletes. Surprisingly, it was MALE elite triathletes and runners who had a higher incidence of iron deficiency anemia (low blood hemoglobin levels) than their female counterparts. About 88% of male triathletes had at least one low blood hemoglobin value compared with about 33% of male runners, 20% of female triathletes, and 0% female runners. According to the data, “although the athletes were appropriately treated with oral iron there was no observed correlation between iron intake” and the blood test levels. Before discussing more results let’s first learn a little more about iron deficiency (ID) and iron deficiency anemia (IDA) as defined in this research study, and the methods employed. Elemental iron in the body is bound to proteins, mostly found within certain cells and tissues. In red blood cells (RBCs), it is held within hemoglobin molecules, in skeletal muscle cells within myoglobin, and in the spleen stored as hemosiderin. A very small amount of iron circulates in the blood serum bound to a protein called transferrin. Iron deficiency (ID) in this study was identified by the finding of a low blood serum iron level. Iron deficiency anemia (IDA) was identified by finding a low blood serum iron level PLUS a low hemoglobin level, reflecting a low number of RBCs, within a SINGLE (the same) blood test. The article explains, “Iron is an important element that makes up the ‘heme’ molecules of hemoglobin within red blood cells” allowing them to bind and transport oxygen to tissues for use. In anemia, defined as too few RBCs, there is too little oxygen-carrying hemoglobin and therefore not enough capacity to deliver oxygen to the tissues. This can have an adverse effect on athletic performance*. To make matters worse, “endurance athletes are often thought to be at increased risk of ID and IDA”, the authors tell us, through several possible mechanisms**. Methods: In this study, the four groups of subjects included a total of 38 elite runners (25) and triathletes (13), between the ages of 21 and 36 years of age, who had had blood drawn between spring 2009 and fall 2015. They were male (16) and female runners (9), and male (8) and female triathletes (5). All athletes resided in Canada, were affiliated with elite training centers there, and had “competed minimally at a national level (3) and the majority competed internationally (35)” No race/ethnicity information was provided. The total number of serum iron and hemoglobin lab tests performed for each group was identified, but there was no information on the frequency of testing or the number of tests per individual subject (did each person have one or multiple draws, how often, and for what reasons?). Athletes completed a written questionnaire about oral iron supplementation after the collection of blood data. Reports were collected about iron infusions or injections. Results and discussion: In addition to the findings that pertain to ID and IDA in the four groups of athletes, it was found that “most athletes maintained weekly iron supplements over time.” As stated above, the research paper did not find that iron supplementation correlated with serum iron or hemoglobin levels; there was no evidence that taking supplements improved iron test results! The scientists thought it was possible that oral iron dosages were too high, and that the larger amount taken daily may have had the effect of decreasing intestinal absorption rates (a natural response that protects the body from harmful iron overload). The recommended allowance for iron is quoted as 18mg/d for women and 8mg/d for men, with an upper limit set at 45mg/d. Athletes in the study were taking from 2 to 158 mg/d (on average, 80mg/d). Scientists in this study cited evidence from other research that suggested taking lower doses (40-60 mg/d), may be one way to help increase absorption of supplemental iron. Another potentially beneficial tactic, they proposed, would be to take supplements in the morning before workouts. Their thinking is that greater “training volume or multiple high intensity workouts within the same day" might be blocking iron absorption. There are more complicated details that won’t be discussed here. Like nearly every research study, this one's design has ‘limitations’ which also means there are limits to what we can conclude about the findings. The authors mention that the retrospective nature of the work did not provide them with specific quantifiable information in such areas as dietary intake, training loads/performance, and menstrual/health history in women. For example, we don’t know from this study if there were differences in lab results between red meat-eaters and those who obtain iron mostly from plant sources or supplements. The main message, in my opinion, is that non-elite athletes who repeatedly train for and compete in endurance events, especially triathlons, might wish to check measures of iron status as part of an annual physical. Iron deficiency and iron deficiency anemia may be more common than previously demonstrated. Men might consider themselves at equal or greater risk for this nutritional problem, for uncertain reasons. An unexplained decrease in performance, or undue fatigue or tiredness in training could be worthy of investigation. Also, we are reminded that supplementation may not be the answer to all nutritional needs, and that more is not necessarily better. In the words of the researchers, “Ensuring sufficient dietary intake of heme iron, as well as adequate calories from a NUTRIENT RICH DIET to ensure energy balance as often as possible, is likely the BEST FORM OF PREVENTION”. RUN HAPPY! MORE SCIENCE for those who crave it: *Anemia has the opposite effect on athletic performance as the drug EPO. Erythropoietin (EPO) is a naturally-occurring body hormone that stimulates the production of RBCs as needed to keep levels within the normal range. In the world of competitive sports, artificially manufactured EPO is considered to be a performance-enhancing drug, banned from use by athletes. It can boost the number of RBCs carrying oxygen to muscles, thereby improving aerobic capacity. Taking the drug EPO is a medical form of illegal blood doping. Thus, iron deficiency anemia represents the nearly opposite condition, red blood cell depletion. **Mechanisms for increased risk of ID and IDA in endurance athletes proposed in the article include: 1) destruction of RBCs within very small blood vessels due to repeated foot-strike trauma, 2) poor blood flow in body organs, 3) bleeding from stomach lesions caused by frequent use of non-steroidal anti-inflammatory medications, NSAIDS, 4) loss of iron through urine related to poor blood flow in the kidneys, and 5) iron losses in sweat "Incidence of Iron Deficiency and Iron Deficiency Anemia in Elite Runners and Triathletes". Coates, Alexandra BSc; MountJoy Margo MD PhD; Burr, Jamie PhD Clin J Sport Med. 2017 Sep;27(5):493-498 https://www.ncbi.nlm.nih.gov/pubmed/27606953 https://www.verywell.com/epo-and-blood-doping-in-sports-3120522 https://www.webmd.com/a-to-z-guides/tc/iron-deficiency-anemia-topic-overview https://en.wikipedia.org/wiki/Hepcidin
THE HAIR OF SWIMMERS, RUNNERS, WALKERS, AND EXERCISERS can take a beating any season of the year. With sweating during fitness activities comes the necessity of washing and drying it more frequently. The head heat and moisture generated while running and walking in cold and wet weather while wearing a hat sets it close to the scalp. Not a great look if there are errands to run, people to see, places to go afterwards. So, there’s a lot more manipulation that occurs to make hair more presentable in public after workouts.
I would say the effect of intended exercise on my hair is a major determinant of when I’ll get it done, and somedays if I’ll do it at all. Cold and wet weather does make the hair issue worse for me; others find it’s dry heat. Regardless, the increased washing and drying in this season make my hair even more difficult to style, which leads to more hair tool and product use. To break this vicious cycle, I have found a great moisturizing hair mask that’s not too pricey and is available at several of the grocery stores I frequent. Most importantly, my locks are showing so much improvement that my hair stylist asked what product I was using! It’s MAUI MOISTURE, Heal and Hydrate + Shea Butter Hair Mask, for Dry and Damaged Hair. The product description says it’s made with aloe juice as the first ingredient. Other ingredients are coconut and macadamia oils. The label promises there are NO: silicones, parabens, gluten, SLS, sulfated surfactants, or synthetic dyes. There are additional claims that MAUI is a “wholesome beauty” product. The Environmental Working Group (EWG) has not reviewed it. Before swimming in the evenings, I put a bit on as protection against the chlorine and then a swim cap. Afterward I rinse in the shower and put on a bit more. After a morning strength workout, I clean up and shampoo/condition as usual. Of course, each day isn’t the same, but I try to work in an overnight hair mask ‘treatment’ at least once a week. My hair looks so much better that sometimes I can air-dry it and not mess with all the heat and smoothing equipment. If you have similar issues and don’t wish to spend much on a treatment, try MAUI MOISTURE*. Love another product that works well?. RUN HAPPY! *Those who tend to have sensitivities, try a bit on the skin inside of your elbow 24-72 hours in advance (see WebMD patch test directions) . Perhaps read more reviews; some are below. https://www.ewg.org/skindeep/search.php?query=Maui+Moisture+hair+mask&h=Search#.We9FQkzMw1g https://www.webmd.com/beauty/skin-reactions#1 https://www.type4naturals.com/5-things-make-love-dislike-maui-moisture/ https://www.influenster.com/reviews/maui-moisture-heal-hydrate-shea-butter-shampoo KNEE CONDITIONING: AMERICAN ACADEMY ORTHOPEDIC SURGEONS
PROGRESSION TO TRAINING WITH WEIGHTS INCLUDED Have you ever wanted the help of a physical therapist (PT) to design a basic program of exercises that will maintain knee health? If you’re not injured, this can be difficult. A doctor’s prescription is required most often, unless the PT facility is geared towards supporting the training of well athletes. I found a PT center like this several years ago and paid a fixed fee for 2 visits. First, a comprehensive evaluation was performed by the team (2 physical therapists and 2 trainers, each with different areas of expertise). Then, exercises were prescribed and demonstrated. Finally, I learned how to do them with supervision. The follow up was scheduled for a progress check. It changed my approach to running and helped me see myself as an athletic. I learned about warm-ups, stretches, mobility and strengthening. None of the routines involved high impact movement. Many were performed lying down, or started from the plank position or on hands and knees. Some used resistance bands. The balance exercises required standing, mostly on one leg at a time. Attention was paid not just to the lower body, but hips, core, spine, and upper body. It could have been that what I was prescribed were age-appropriate. Perhaps all the exercises were ‘safe’ so that, as an older 50+ athlete, I would not hurt myself at home. But in continuing to research the literature and read about training for running, I realized it was common that some workouts recommended for elites and professionals were low on the side of drama, and high on technique. For running (and possibly other traditional sports) the training has evolved to reserve joint-taxing workouts for those that are designed to specifically improve sport performance. All other workouts take the burden off the bones and joints and work on improving soft tissue (muscles, tendons, ligaments, fascia) function and health. High intensity workout systems often combine aerobic with strength training and involve transitioning quickly through sets of enthusiastic movements. New forms of fitness sport competition have emerged as a result of their immense popularity; the Reebok™ CrossFit Games is an example. Outdoor obstacle course challenges like Spartan, American Ninja Warrior, and Tough Mudder require similar all-around athleticism. It seems that for ALL ATHLETES there are times when simple conditioning exercises might be appropriate and possibly preferred. For recovery after a tough competition, return to training after injury or a long absence, preparation to take on a new sport activity, or as a joint-preserving strategy within an aggressive training plan. Exercises which emphasize maintaining proper form, are low impact and designed to be performed slowly, with positions held for a few counts. And deemed safe by orthopedic surgeons and the physical therapists who help their patients return to full function. Recently I happened upon a set of conditioning programs from the American Academy of Orthopedic Surgeons, last updated in 2012. I was looking for knee exercises I could use in recovery. The knee conditioning program exercises include some I had been given at the training facility and some prescribed at PT for a soft tissue problem (bursitis) about 7 years ago. They are all very safe and rather boring. I can’t imagine them being set to music but possibly binging on shows while doing some of them. There is a progression from warm-up to stretching to strengthening work. The site has other conditioning programs for the spine, hip, shoulder, and foot and ankle. All describe: main muscles worked, equipment needed (not much), repetitions and times per week to be performed, step by step directions, and tips. There are graphics depicting movements. One of the BEST aspects of the equipment/directions is that a PROGRESSION to greater difficulty is explained. In some instances, weights are recommended, providing subtle encouragement to work harder and easy instructions on how to convert bodyweight exercises those that employs weights. Most of these are not complex exercises, only a few muscles are targeted, but they can be useful when incorporated into an overall fitness program. The saying is, “The best diet is one that you stay on”, so it follows that “the best exercise is one that you perform”. Of course, if you are injured, doctor’s orders MUST be obtained and followed with regard to exercise*. The PDFs are now posted on the RESOURCES page. RUN HAPPY! *The AAOS site advises: “After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning program will also help you return to sports and other recreational activities. This is a general conditioning program that provides a wide range of exercises. To ensure that the program is safe and effective for you, it should be performed under your doctor’s supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goal.” http://orthoinfo.org/PDFs/Rehab_Knee_6.pdf (on the RESOURCES page too) http://orthoinfo.org/topic.cfm?topic=A00672 https://games.crossfit.com http://www.ninjawarrior.info |
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
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