HEED With Caution
April 18, 2010
Although it certainly doesn’t feel like it these days, summer is just around the corner (alright Al Gore, we finally believe you!). What else is quickly approaching…? NYC Marathon training. Heat, humidity and longer miles make for the worst possible combination…unless you’re someone that looks good working a heavy sweat (don’t count me as part of this population). The best way for me to maintain my endurance sans dehydration is by using an electrolyte replacement drink. There are a million out on the market these days so choose wisely – I try to avoid the ones high in sugar and artificial flavoring.
My favorite that I’ve found so far is the lemon-lime HEED powder (also available in strawberry, melon – disgusting, mandarin orange and plain). So subtle in taste, this all-complex carbohydrate formula is free of citric acid – most sport drinks rely on simple sugar as the carb source, limiting the number of calories that can be efficiently sourced for energy. The powder includes a full-spectrum of minerals to buffer lactic acid and stabilize blood glucose levels. Basically for me, this chemistry smorgasboard translates into being able to better maintain my min/mile pace while avoiding major leg cramps. As if I would ignore all of my gluten free athletes, the formula is also gluten and MSG free, vegan friendly plus Kosher certified – Mazel Tov!
Give Your Sole
March 28, 2010
So a girl walks into a bar…no, this isn’t that same joke.
Actually, this girl is me and the bar is more of a sushi (phenomenal, might I add) restaurant – but you get the point.
…so at this restaurant slash bar I learn that the bartender’s day job (they all seem to have one) is actually running the East Coast ops for Give Your Sole, a non profit group committed to providing moderately used running sneakers to men, women and children. It’s a great concept right? How many old pairs do you have lying around that you never use, but can’t bring yourself to throw away. According to Give Your Sole, statistics show that only 1 in 100 shoes get recycled with the rest ending up in landfills. This bartender, along with his Cali based buddy, founded the non profit as a way to distribute shoes among local charities and organizations using post race footwear donations.
Sure, be greedy with your Christian Louboutins – hoard them all you like…but give your sneaker soul and organize a donation via their website www.giveyoursole.com
Run New York – Run!
March 21, 2010
- Start Time: 7:30 AM
- Temp: 53 degrees
- Finishers: 11,494
- Male Winner: Peter Kamais of Kenya in 59:53 (honestly, WHAT do these Kenyans eat?!)
- Female Winner: Mara Yamauchi of Great Britain in 1:09
- Number of Gatorade fuel cups I set up at 5:00 AM: 3,359 (roughly…)
Anyone who was in Manhattan this weekend will be able to relate to the absurdly nice weather we had – perfect for all things New York. Best of all, this weather summoned the running gods to create the perfect Sunday race morning.
Having opted out of the NYC Half Marathon this year, I decided the best way to watch the race was as a volunteer for the mile 5 fuel station. Not realizing that this was the most labor intensive post (note to self, sign up for the Course Marshal position next time), I came full force to 110th Street at 5:00 AM to set up tables among tables among tables…of cups – all filled with a heavy concentrate Gatorade/water formula. Shortly after the starting gun runners sped by – everyone from the American record holder to a Biggest Loser contestant (remember this when you say you can’t run). Less than two hours later, the race past our post like a tornado – leaving behind thousands of empty cups crushed across the north side of Central Park. Feeling like a Gatorade drenched prisoner picking up trash on the side of a highway, sans criminal charges of course, I channeled my inner Mother Earth to help rake everything up.
Although I didn’t run this morning, spending the few hours on the other side of the starting line was a different kind of healthy living fulfillment – one we should all try once and a while. As a spectator you experience the race in a different way and feel inspired by helping so many runners (yes, I occasionally use touchy feel-y words such as inspiring…I blame it on the weather).
Takeaways from today: say thank you to the volunteers during my race. think of that really old guy I saw jogging when I feel like I can’t push through the next mile. become a Kenyan…STAT!
Run Yourself Healthy
February 9, 2010
When I run outside these days it seems like (…and I know that this sounds paranoid) everyone is shaking their heads in disapproval – seriously, doormen, mothers, even the crazy man on the street looks at me like I’m stupid for going out. Obviously the sub 20 degree weather makes it seem like I’m just asking to catch a cold, but Runners World recently published an article that made me feel a little more sane.
Although you shouldn’t take any publication as Gospel (except for The Fit Post, duh) I feel a little better after reading Runners World’s excerpt on how exercising in the cold weather actually STRENGTHENS your heart, quadriceps, lymphocytes and neutrophils (i.e. immune system). These last two immune cells protect the body from infectious bacteria and viruses. The University of South Carolina reports that people who exercise have 20% fewer colds than those that are sedentary. However, and here is where the fine print comes in, strenuous workouts or heavy training 75 minutes or longer can potentially have the opposite effect (supposedly 90 minutes+ leads to a temporary downturn in immunity with carb stores dropping = the body’s system becomes vulnerable and exposed).
This doesn’t mean that freezing temps make the best or worst running conditions – just take some caution when exercising in extreme bouts of weather and you may actually benefit from the results. Have a carbohydrate rich drink before, during and after your run to slow the rise of stress hormones and reduce the risk of offsetting negative immune responses. Experts believe fluids are the fastest delivery system for carbs so make sure to wash down any post run bagel or banana with some H2O. Also, taper your training before a race to let your body repair any damaged muscle-tissue (your body will do this OVER fighting an infection if it has to choose between the two so you want to start race day on a full system).
Moral of the story: if you get to call in tomorrow for a snow day (please God, let this be me) boost your immune system with an outdoor run.
We’ll Cross That Bridge When We Get To It
January 27, 2010
Last night after a mindless day at work…rushing home to walk our new puppy…cleaning up the apartment and paying the bills (wow, is this my life now?!) the thought of a cold run outside was far from my mind. Thankfully, my running partner made sure to keep us on track (despite my best efforts to lure her with dinner and wine instead).
In lieu of our normal route on the West Side Highway and sometimes through Central Park, we decided to completely overhaul our workout and run down the Bowery to the Manhattan Bridge…across to Brooklyn and then run back through Chinatown – roundtrip: 4.6 miles. Aside from having to dodge tiny Asian women shuffling along on Canal Street, this was a great change in pace and routine. Crossing the bridge was the best part because we had a phenomenal view to look at in both directions, plus the pedestrian path is separate from the train and car traffic so you feel completely safe (other than the fear of falling into the DIRTY Hudson River). Most importantly, we switched up our routine to force our brain to work harder instead of passively predicting every next move.
Next up: run down the West Side Highway and cross all three bridges, Brooklyn, Manhattan and Williamsburg with finish line on the FDR Drive. However, this will require a warm sunny morning and some serious post run brunch to keep me focused.
Later Gaiter
January 10, 2010
This Saturday I ran a 5 mile race in Central Park in sub 20 degree weather (at the time it sounded like a good idea). I couldn’t add enough layers of spandex to stop the wind from cutting through to my skin. Even more ground breaking than the freezing cold was watching New Yorkers pack together (picture March of The Penguins style) before the start of the race to share warmth…wait, let me clarify – New Yorkers VOLUNTARILY exposed their VULNERABILITY and huddled up against complete STRANGERS – we were about ten seconds away from holding hands and singing Kumbaya.
Aside from the shared heat of my neighbors, I was grateful to have my neck gaiter to pull up over my face for extra warmth. SUGOI’s MidZero Thermal Tube ($18) worked perfectly to wick the sweat away from my skin while I ran plus was light and stretchy enough to stay in place. Considering that running brings its fair share of chafing problems (and all in the wrong places I might add), it was nice to have a soft fleece lining in the tube for extra comfort. Some people were wearing more aggressive face masks (Ninja-esque) but I thought that having a neck gaiter was perfect for keeping warm but also not feeling too restricted or claustrophobic (there was one person wearing a SARS mask but that’s a whole other story…)
Chi-Chi-Chi Chia!
December 4, 2009
I think everyone is already fully aware of my obsession with the Chia seed (see October 8 post) but let’s face it, this is too good to only talk about once. Although they’re great to use in baking and smoothie recipes, the easiest way to get my fill is through Chia energy bars (chocolate flavored of course).
Greens+ makes an Omega 3 Chia Energy Bar which is my absolute favorite pre-run snack (usually eat 45 minutes before heading out). Omega 3 Chia fiber is said to slow the absorbtion of sugar into the bloodstream, binding it to toxins in the digestive system to eliminate as waste (sounds too good to be true…). Regardless of what kind of magic Greens+ claims to put into their bars, I have to admit that I log my best (read as fastest and strongest) runs after my daily fill. The Chia seed, absorbing ten times its weight in water, also helps to keep me well hydrated on longer runs. One note of warning – check your teeth after eating a bar - the seeds stick to EVERYTHING…and you never know who you’ll RUN into.
Bring On The Miles
October 23, 2009
On Tuesday I channeled my inner scientist and attended Daniel Lieberman’s lecture on The Biology of Marathon Running.
Lieberman, Professor of Human Evolutionary Biology at Harvard University, provided an informal hour-long discussion on how our bodies are BUILT for long distance running. Anatomical features allow us to compete for limited resources using speed and endurance, even under extreme environmental conditions that would quickly exhaust and/or kill most other mammals. I know that in present-day this doesn’t seem as relevant…we can stand in line at Shake Shack (ugh, sometimes for 45+ minutes) to order a burger instead of having to run down wild beasts in the Serengeti. However, our Human ancestors didn’t have such a convenient lifestyle and therefore adapted for survival. As a result, we now possess the following traits which ultimately make us natural and more efficient long distance runners:
- The springy ligaments in our legs and feet (Achilles tendon, IT band and arch of foot for example) allow us to store and then release energy on each down/up step – other mammals either have shorter, more poorly developed variations of these tendons or none at all.
- Things such as our big butts (the junk in the trunk), a narrow waist and mobile torso help to stabilize us while we’re running on two feet (vs. other mammals who need 4).
- Humans are sans fur (well, I know some people where I would argue that this doesn’t apply) with widely dispersed sweat glands to regulate our temperature, even in extreme heats – notice dogs need to pant heavily to sweat.
Essentially, we are an efficient machine equipped for long distance running. Although things like asphalt and pavement change the equation a bit in terms of what kind of impact running has on our body, we’re still a top performer in the endurance category. A cheetah will certainly out sprint us, but if we were to race the fast cat in a 26.2 mile marathon or 100 mile ultra…she’d eat our dust.
Run Forrest Run!
October 22, 2009
Sure, running is great for the exercise and feel good endorphins…but how about the gadgets?! Thankfully with this sport, the overall cost of participating is much less expensive than being a ski bunny at Vail. However, there are definitely a few things worth splurging for - i.e. the Garmin Forerunner 405 watch ($349.99 with HR monitor).
The Forerunner 405 (there is a newer model that I haven’t tried yet) is a GPS enabled sport watch that tracks your training, wirelessly syncs data to your computer and lets you run with a virtual partner. This watch is a serious gadget…actually ‘gadget’ doesn’t begin to justify it…this watch is a serious piece of EQUIPMENT that monitors your time, distance, pace, calories as well as heart rate (when worn with the HR monitor). If you’re competitive, and most likely you are if you’re a runner, you can race against a virtual partner, your previous logged training runs or even another Garmin Forerunner user (I know, this last one is for the major geeks).
Compared to old school running watches, the Forerunner is sleek and much more manageable in size. My one complaint, and something I have heard from just about every user, is that when it gets really wet the watch starts to erradicly change screens and settings (be careful you heavy sweaters).
It’s definitely a lot of extra gear to tote around (HR strap, watch, power cord for charging), but it has made me a much more ‘conscious’ runner (read as ‘efficient’) Sometimes it’s great to just go out for a run and not think about splits and distance, but after a really hard run it’s helpful to look back at my performance stats plus what kinds of hills I tackled or where I slowed down. Expensive…yes. Worth it…hell yeah.
*also has bike mode if you are a triathlete or cycalist
Get Your Carb On
October 20, 2009
Supposedly, one bagel is equal to five slices of bread (what cruel person took the time to figure this out?!). However, sometimes you need a good kick of carbs to replace the energy sources your body depletes during an intense exercise.
Muscle glycogen recovery replenishes muscles with carbohydrate glucose (glycogen). It’s best to consume carbohydrates within 30 minutes after exercise as this is when you’re body best synthesizes the carbs into useful glycogen – even waiting as much as two hours reduces efficacy. Combine protein with the carb source for better muscle/cell recovery plus break post workout meals into small portions that you can eat in intervals to avoid overwhelming your system (i.e. don’t pig out in one sitting).
My ideal snack after a 12 mile run is half a bagel with unsweetened soy nut peanut butter (soy pb has higher protein/less fat and sugar) with a piece of fruit. If it’s post race or a more aggressive training run, I’ll eat a small portion of pasta with some kind of chicken mixed in about 45 minutes after the bagel.
Born To Run – Not Just A Springsteen Song
October 15, 2009
I’m not a book worm by any stretch of the word (I can hear my brothers making fun of me right now) but I do come across a few good reads every couple of…decades…that I can’t put down – one being, Born To Run.
Born To Run is an incredible book that explores the culture of running, the endurance of the Tarahumara Tribe as well as the sanity/insanity behind ultra marathon training (or in the Tarahumara’s case, running 100+ miles following an all night drink fest). Christopher McDougall, author and former journalist, also debates the architecture of the human foot and why we potentially would be better off running/walking sans sneakers. Even if you don’t run, or particularly like to read sport’s books (me), this is a quick and interesting read. It’s a story, a sociology lesson and an anatomy class all in one.
You’ll be hooked. You won’t want it to end. And by the last chapter, you’re going to want to be eating salads for breakfast and thinking orthotic inserts are the devil (read the book, you’ll know what I’m talking about).
Another Notch To Your Belt
October 12, 2009
I have never been known to be a light packer. Trips to Europe…weekends in Boston – whatever the occasion, IT ALL comes with me. I feel like I need to have options and variety (I would never have made a good Girl Scout). This of course creates a dilemma when I go running. Between my house keys, subway card, extra cash for a water, ipod, Gu-gel, chapstick, hair elastic…bobby pins (you never know who you’ll bump into!) there never seems to be enough pockets. SpiBelt ($19.95) - a gift from the running gods – finally helps to solve the problem by making an expandable pouch (think The Jetson’s re-take of the fanny pack) to stretch around whatever you’re carrying. Therefore, if you’re a minimalist and only have one or two things, it will maintain it’s small flat shape. If you’re like me and have the entire 3rd floor of Nike Town with you, then it will expand to a larger size. Best of all, the belt sits tightly on the hips and doesn’t bounce or move unlike the others I have tried that migrate to my armpits by mile 2.
Everyone Fart…leks
October 9, 2009
Ok, get your giggles out now…go ahead, say it…FART FART FART FART FART FART. Better? I know, fartlek sounds amusing and on a Friday especially, it’s hard to say the word without smirking. However, fartleks have nothing to do with last night’s bean burrito…rather, it’s a Swedish word meaning “speed play” and refers to a kind of conditioning that varies exercise intensity. A less precise form of interval training, fartleks are meant to put aerobic sand anaerobic systems (read below for more info) under stress using short and frequent bursts of exercise that increase your heart rate. Not being able to think of an appropriate picture for this post, I chose one of Usain Bolt (per usual, several strides ahead of his opponents looking pretty confident…rightfully so), considering that he represents speed and dynamism. You don’t need to be a three-time Olympic gold medalist to benefit from fartlek training. The beauty of this kind of conditioning is that it is highly flexible (great for walkers, runners, cyclists, football players etc) and only involves increasing varying levels of endurance and speed (can be done across any kind of terrain/elevation/distance).
Example of a Fartlek: Jog for 60 seconds/hard run 30 seconds/jog 30 seconds/sprint 10 seconds/walk 30 seconds – repeat for 20-30 minutes
Benefits of combining aerobic (when body uses oxygen to create energy) and anaerobic exercise (when body creates energy without oxygen) activity: anaerobic exercise is thought to burn more calories than aerobic on a 5 to 1 basis with aerobic exercising burning 25% muscle/75% fat vs. anaerobic burning 100% fat. Examples of aerobic exercise include dancing, jogging etc. while anaerobic activities require weight resistence like lifting dumbbells or hill sprints. The aerobic process of exercising the cardiovascular and circulatory system coupled with anaerobic work of building lean muscle make fartleks a much better workout than they sound.
High Five To The New V5′s
October 7, 2009
I believe that you need to look good to feel good/feel good to look good. That’s why, I surprised myself when I immediately gravitated towards the absolutely HIDEOUS, Vibram Five Fingers (I know what you’re going to say, the name sounds more like a sex toy than athletic shoe). Vibram (creater of high performance rubber soles) launched their Five Finger line of products which essentially are rubber soled gloves…for your feet. Initially intended for yacht racing, Barefoot Ted (google him to find more info) introduced this “shoe” as a way to simulate barefoot running in rough and unpredictable terrain (think urban streets and thorn covered mountain trails). Other Vibram members use their V5′s for pilates, swimming, hiking, rock climbing plus a slew of other fitness related activities. Now with a month under my belt in my new V5′s ($85/pair), I’m able to maintain greater speed over longer distances and have increased the strength of my lower calves and foot muscles. However, the sudden spike in speed and mileage has certainly caused some tendonitis in my achilles so be careful when first starting…slow and steady wins the race.
You Don’t Know Jack Until You Visit JackRabbit
October 2, 2009
Paragon Sports is a great place to find anything and everything…as long as you know exactly what you want and have the luxury of time. The lines and crowds (especially from September – January) are absurd coupled with the fact that trying to find a staff member to help is worse than a blindfolded Where’s Waldo search. The frustration of clawing through a mini Times Square just to pick up a new pair of yoga pants or couple pairs of running socks is not worth it. This is why, my favorite one stop shop for athletic gear is JackRabbit in Union Square (they have two other locations, one on the UES and the other in Brooklyn).
Founded in 2003, the small boutique style store focuses on providing superior performance wear and products with outstanding customer service. Their staff is knowledgeable and committed to educating customers. JackRabbit concentrates on supplying running and triathlon gear but they also have things for yoga and general fitness use. Don’t let its small storefront trick you, the Union Square location is packed with everything including gels, electrolyte powder, fuel belts, glide sticks, watches and athletic apparel. Not sure which sneakers to get? JackRabbit’s high-speed video camera will record your gait while you run on one of their treadmills. After a thorough analysis of your stride, a staff member will help find the perfect shoe to meet your athletic needs – in this case, one size does not fit all.
