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Archive for the ‘Medical Advice’ Category
Detroit Marathon Fatalities
19, Oct 2009Unbelievable that 3 people died while running this year’s Detroit Marathon (actually the half-marathon). I’m not sure what to make of it, but there definitely seems to be a recent spike in marathon fatalities. Without too much knowledge of the background of these participants, all I can say is that people need to respect the marathon, the training process, and their own individual health history.
Here’s an excerpt from the Detroit News…
3 men collapse, die in marathon – Darren A. Nichols, Maureen Feighan and Mark Hicks
Detroit — For months, an advertisement for the Detroit Free Press/Flagstar Marathon hung on Jon Fenlon’s refrigerator.
An athlete who played soccer and worked out constantly, the 26-year-old from Waterford was planning to tackle his first half-marathon with his girlfriend, Danielle, and her mother.
“He was planning on it and looking forward to it,” said his mom, Laura Fenlon.
But shortly after finishing the race’s 13.1 miles, Fenlon’s triumph turned tragic Sunday when he collapsed after crossing the finish line and later died. Family members are in “complete shock.”
“He’s always been an athlete,” said Laura Fenlon, who said her son was an art director at Campbell-Ewald in Warren. “He had nothing wrong.”
Fenlon was one of three runners who died Sunday from apparent cardiac arrest, casting a tragic note over what’s usually a triumphant day for thousands in Detroit.
Daniel Langdon, 36, of Laingsburg, Mich., was between the 11- and 12-mile mark at a fluid station around 9:02 a.m. when he collapsed; he later died. And Rick Brown, 65, of Marietta, Ohio, also was between the 11th mile and 12th mile near Michigan Avenue and Third when he collapsed around 9:17 a.m., hit his head on the pavement and later died.
For the rest of the story, click here…
http://detnews.com/article/20091019/METRO/910190385/1409/METRO/3-men-collapse–die-in-marathon
The BEST of NYCin310 – Top 15 Posts
1, Jul 2009In the last 3 months, I’ve written over 100 posts on training, nutrition, running form and racing. At least 15% of them have been decent. Here are the top 15 articles on NYCin310…
Welcome to NYC in 310
I lay the groundwork for NYCin310… training to run a Boston Qualifier in NYC.
Date: March 25, 2009
Url: http://www.nycin310.com/?p=50
Jack Daniels + Racing
My race strategy takeaways from the legendary Jack Daniels’ Running Formula.
Date: March 28, 2009
Url: http://www.nycin310.com/?p=122
Understanding the 1% Theory
It’s all about paying attention to the little things that add up to big improvements.
Date: March 31, 2009
Url: http://www.nycin310.com/?p=190
5K vs 10K Race Strategy – Healthy Kidney 10K
The difference between racing 5ks and 10ks, and a look at an excellent 5k research study.
Date: April 8, 2009
Url: http://www.nycin310.com/?p=245
FIRST Training
The program that revolutionized the way I run. 3 days a week + 2 days cross-training.
Date: April 12, 2009
Url: http://www.nycin310.com/?p=259
FIRST Part II
The 2nd post in my series on the Furman Institute of Running & Scientific Training.
Date: April 14, 2009
Url: http://www.nycin310.com/?p=288
FIRST Training Part III
Final thoughts on what I learned from reading “Run Less, Run Faster”
Date: April 15, 2009
Url: http://www.nycin310.com/?p=290
iPods and Competitive Racing
The controversy continues… is it ok to run races with your iPod?
Date: April 24, 2009
Url: http://www.nycin310.com/?p=350
Hill Strategy
Hills are my #1 enemy in running… well maybe #2, right behind morning runs.
Date: May 3, 2009
Url: http://www.nycin310.com/?p=469
Predicting Race Time & Setting Goals
A review of all the different race pace prediction calculators.
Date: May 6, 2009
Url: http://www.nycin310.com/?p=478
Race Results: Top % and Age-Grade
Age grading is the great equalizer, factoring in age and gender to your finish time.
Date: May 10, 2009
Url: http://www.nycin310.com/?p=489
From Speed-work To Improved Fitness
How long does it take for us to reap the rewards of a hard workout?
Date: May 12, 2009
Url: http://www.nycin310.com/?p=513
How to Spot Overtraining
Endurance training puts a lot of stress on your body. Learn the signs of overtraining.
Date: May 13, 2009
Url: http://www.nycin310.com/?p=533
Pre-Race Rocket Fuel
What I eat going into a race. I can’t say it’s the healthiest regime, but it works.
Date: May 14, 2009
Url: http://www.nycin310.com/?p=536
Tips For Running In The Morning
The best way to get ready to get yourself out the door, first thing in the morning.
Date: June 16, 2009
Url: http://www.nycin310.com/?p=737
Thanks for reading, make sure to bookmark my site and come back often. Feel free to email me at Jason@nycin310.com. You can also follow me on Twitter at http://twitter.com/NYCin310.
J
Race Recovery Lessons and the Next Goal
22, May 2009I finally got back out on the road today for 4 and a half miles along the East River. With all the tempo runs, interval sessions and long distance runs been I’ve been doing it was great to be out on a run with no real pace or distance in mind other than to run until I felt like turning around and then run back.
Aside from a quick trip to the gym on Tuesday morning, I didn’t train at all between Sunday and Thursday which is a few days longer than I wanted to wait. Next time I race a 10k, I want to be able to recover more quickly and probably taper a few days less as well. I also acknowledge that this was an especially busy week for me so the extra days off couldn’t have come at a better time…
So How Did My 10k Taper Work?
15, May 2009I had an eventful day to say the least, but I still made room for a quick mile and a half on the treadmill at lunchtime. Mostly because I was curious how my legs were feeling. I wondered if they would still be sore and stiff from all the weeks of training that had piled up. I wondered if a 6:20 pace would feel overly challenging after taking so many easy days and days off this week. I wondered if I would feel awesome from all the resting and recouping…
And I felt like a million bucks.
Here’s what the last week looked like from a tapering perspective…
Sat 5/9 – 8 Miles: 2 slow, 4 fast, 2 slow
Sun 5/10 – Off Day
Mon 5/11 – Upper Body Strength, Core, 25 minutes of cycling
Tues 5/12 – Off Day
Wed 5/13 – 3.5 Miles: Slow jog, some bursts of speed
Thurs 5/14 – Off Day
Fri 5/15 – 1.5 Miles: Slow jog, some bursts of speed
The only other thing that’s weighing on my mind right now…
How to Spot Overtraining
13, May 2009I ran just over three miles at lunchtime today, my first cardio of the week aside from a 25 minute bike on Monday. It was mostly a slow jog, interrupted by a few bursts of quick tempo running, just to get a feel for race pace. After a mostly disastrous long run on Saturday morning, I figured it was a sign that I should take a step back in preparation of this weekend’s 10k.
I’ve been pushing myself hard over the last 5 or 6 weeks, training for my first 6.2-miler in quite a while. Looking back, I might have toe’d the line into the over-training zone last week. I can almost pinpoint exactly when it happened.
On Tues (5/5) I ran some pretty aggressive 600M intervals and then on Thurs (5/7) I did a 5 mile tempo run. I could tell at the end of Tuesday’s workout that my body was getting worn. I was able to complete Thursday’s tempo run at the pace I wanted to, but it seemed way harder than I was hoping for. Then Saturday was just bad. My pace was off and I was lethargic. I knew it was time to cut back in a big way, or risk being overly fatigued for the upcoming race.
Fortunately, I think I spotted the signs of overtraining in time. After a few days of rest, my mind is back in the right place and my legs don’t feel heavy anymore. Here’s what to look for, and how I self diagnosed…
From Speed-work To Improved Fitness
12, May 2009Allen G. of Boston Or Die Trying (allen-g.blogspot.com) asked a great question in the comments section of my recent post on Interval Training – www.nycin310.com/?p=476. Here is his question…
- About how long does it usually take for one to realize interval benefits? Just finishing marathon recovery and getting ready for a race next weekend, and I’m wondering if speed workouts this coming week will even help.
Short Answer – You won’t see the benefits of this week’s workout in this weekend’s race.
Long Answer – After a good deal of researching on the internet, I found some great resources online that I’d like to share with everyone. Basically, what we’re talking about here is the process of supercompensation. According to Wikipedia: “In training theory, supercompensation is the post training period during which the trained function/parameter has a higher performance capacity than it did prior to the training period.”
It’s an incredibly simple concept. You do a hard workout, your body recovers and then builds in some additional fitness in anticipation of having to perform similar strenuous activity in the near future. In graph form, it looks something like this…
Once I started researching supercompensation, I expected to find a bunch of vague descriptions of how long the process takes. Fortunately, Pete Pfitzinger (author, coach and exercise physiologist) has narrowed down the variables and offers up a chart that gives some pretty conclusive insight into just how long the recovery and supercompensation process takes…
Runner’s Nutrition Part 1
1, May 2009Thanks to the guidance of my most excellent fiance, I’ve been reminded that it’s been a while since I’ve addressed runner’s nutrition. I’ll start small, but I have a lot to say on the topic, so keep coming back. In this edtition…
1st – I’ll be very candid about my own eating habits, by showing you the list of groceries we order every week from fresh direct (www.freshdirect.com), accompanied by the top-line nutrition information.
2nd – I’ll show you how to calculate your own caloric needs depending on activity level, via a super handy nutrition calculator available online.
3rd – I’ll show you how our diet stacks up against my own personal reccomended intake.
GROCERY LIST / FRESH DIRECT
Shopping on Fresh Direct is awesome. It’s quick, convenient and if you live in NYC its probably cheaper than going to the grocery store. And they let you view nutritional information on practically all their products in a simple and easy to read format.
…….Or if you’re looking at a whole category of products, you can compare each one based on specific nutrition info, like protien per serving, or fiber…
Monday’s Fitness Assessment
29, Apr 2009On Monday after work, Lauren set me up for a fitness assessment with her trainer.
The assessment consisted of…
- Resting Heart Rate
- Body Composition
- VO2 Max Test (actually, I believe it was a sub-VO2 test)
- Push-ups to Failure
- Sit Ups in 1 Min
- Superman Plank 1 Min
Here’s what I learned…
Resting Heart Rate
Resting heart rate is a key measurement of cardiovascular fitness. In simple terms, the lower your resting heart rate, the more athletically conditioned your heart is. A lower resting heart rate means your heart is more efficient at delivering blood/oxygen throughout your circulatory system.
The average resting heart rate for males is about 70, for females it’s 75. My resting heart rate is 49 which is pretty good. Lance Armstrong’s is about 32. At the very low end, I think there’s some Tour de France cyclist from Spain who only has to breathe once a month… his heart ticks at 28 bpm. When your heart gets over-conditioned there’s actually a disease called athletic heart syndrome. Its probably the only disease that you’d actually want to have a doctor diagnose you with since it just means you’re in ridiculously good shape, and there’s no apparent downside.
Here are my personal heart rate training zones, so you can see how it works. If you want to know the math behind calculating it yourself, let me know…
| RESTING HEART RATE | 49 |
| AGE | 28 |
| HEART RATE ZONES | |
| 60% | 134.8 |
| 65% | 141.95 |
| 70% | 149.1 |
| 75% | 156.25 |
| 80% | 163.4 |
| 85% | 170.55 |
| 90% | 177.7 |
| 95% | 184.85 |
Body Composition
When we discuss body composition, usually what we really mean is body fat percentage. Obviously carrying excess weight in the form of body fat isn’t going to make running any easier, so for a runner it’s usually good to have minimal body fat to a certain point. If your body dips below 4% however, this starts to become a disadvantage. At sub-4% body fat, I think your body basically starts eating itself because its hungry. We don’t want that happening.
Ideal body fat percentage is largely dependent on age and sex. I came in at a lean 5.7%. Here’s what the chart looks like for both men and women…
| BODY FAT PERCENTAGE for MEN | |||||
| AGE | LEAN | IDEAL | AVERAGE | OVERFAT | |
| 20 – 29 | 3 – 9 | 9 – 16 | 16 – 22 | > 22 | |
| MEN | 30 – 39 | 5 – 12 | 12 – 20 | 20 – 25 | > 25 |
| 40 – 49 | 7 – 15 | 15 – 22 | 22 – 28 | > 28 | |
| 50 – 59 | 9 – 19 | 19 – 25 | 25 – 30 | > 30 | |
| 60 – 69 | 11 – 20 | 21 – 26 | 26 – 31 | > 31 | |
| BODY FAT PERCENTAGE for WOMEN | |||||
| AGE | LEAN | IDEAL | AVERAGE | OVERFAT | |
| 20 – 29 | 12 – 18 | 18 – 24 | 24 – 31 | > 31 | |
| WOMEN | 30 – 39 | 13 – 20 | 20 – 26 | 26 – 33 | > 33 |
| 40 – 49 | 15 – 22 | 22 – 28 | 28 – 35 | > 35 | |
| 50 – 59 | 16 – 26 | 26 – 30 | 30 – 37 | > 37 | |
| 60 – 69 | 18 – 26 | 27 – 32 | 33 – 38 | > 38 | |
VO2 Test…
Training Knowledge Is Power, Arm Yourself
23, Apr 2009I have to hand it to my Mom, she’s forwarded me two great articles in the last 3 days. Yesterday’s New York Times included a story titled “Want to Go Faster? You Need a Trainer.” It speaks to exactly what I said in yesterday’s post. You can’t just go out running or go to the gym and hope that your persistence and dedication will pay off. You need to learn how to TRAIN. There are two ways to do this… 1) Have someone else guide you by joining a running club or hiring a coach / trainer. 2) Read everything running related that you can get your sweaty hands on.
Seriously, if you want to get better and you’re not training with a purpose, with specificity in mind… you probably won’t get much better. If you don’t go into every workout knowing which system(s) of your body that you are stressing and conditioning, then your probably not doing much of either. It’s a simple concept, but in the last few months it’s really hit home with me. And I’m running my best times ever…
Here are the first few paragraphs of the article, the rest can be found here: http://www.nytimes.com/2009/04/23/health/nutrition/23best.html
Want to Go Faster? You Need a Trainer
By GINA KOLATA
IF anyone ever wondered whether it was talent or sustained systematic training that makes athletes so good, they need only look at Joshua Gordon, a professional mediator in Boston.
Mr. Gordon ran cross-country in college before stopping completely to take up baseball. Six years later, in 1999, he decided, almost as a lark, to run the Boston Marathon. He joined a program to learn how to run longer distances, a process that involved gradually increasing the length of his runs and focusing only on distance, not speed.
FIRST Training Part III
15, Apr 2009First off, I promised to explain how to run / bike the perimeter of Manhattan a while ago. I haven’t forgotten about this, the photos were trapped inside my camera and I finally figured out how to get them out. I’m working on a post, but there are 130-some pictures… patience is a virtue.
Ok, here goes nothing…
I ran 5.5 miles this afternoon at a 6:35 pace and felt pretty strong the whole time. I know I’ve vowed to get outdoors more, but I was super busy at work today and the treadmill is just so convenient. That and my peroneal tendonitis is flaring up, probably from Sunday’s outdoor 10 miler, so it was the safest option.
I also started off a little sore from some lunges that Lauren made me do on Monday night, which just means that I don’t do enough lower body strength training, a good lead in to the remainder of this post… which is my final wrap up of Run Less Run Faster.
Before I get into Supplemental Training (strength training, flexibility and form), let me first add a few more thoughts on Runner’s Nutrition…
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