July 4th Weekend Books

by pribut on July 3, 2009

His Excellency: George Washington – by Joseph Ellis

A fine introduction to the life of George Washington. A portrait of Washington as a person, rather than as a staid, dry, wooden icon. The book demonstrates how Washington, with the goal of independence and a successful start to a nation, grew as a person, focuesed, and achieved everything that was possible. Ethics, morals, bravery, strength of will and character resulted in Washington finding and then staying true to what was good for his country. Washington took as his personal aide de camp, an individual who he trusted the most, one of his slaves. His slaves were set free in his will.

Another souce of excellent material on Washington is the database of the papers of George Washington at the University of Virginia. One shouldn’t take a sentence from any person, let alone Washington, and have it represent an everlasting truth. Two hundred year old wisdom, is old, but as a life, and example of channeled drive, Washington’s life was exemplary. Washington’s stand alone statements are probably a better than the actions of his physicians, whose 200 year old knowledge led them to bleed him to death. While bleeding and leaches still serve a minor purpose, eventually we found they weren’t all they were they were cracked up to be. Among my favorite letters of Washington, were those regarding the care and treatment of prisoners. He felt it awful enough to have your freedom removed, and that maltreatment was counter productive. The commanding officers in charge of prisoners were to make rounds daily.  His letters to General Howe to secure a prisoner exchange and to seek out the where abouts of Ethan Allen are fascinating. Howe denied knowledge of Ethan Allen’s well being and whereabouts saying he was being held in Canada. In actuality he was captured and held with others as a common criminal, clapped in irons and sent under extraordinary rendition to England. His ship stopped in Cork, Ireland where the people took up a collection for Ethan Allen to help him and the other prisoners to purchase provisions. Fearing reprisals, King George ultimately declared he and the others sent to England from Canada to be returned to America and declared to be Prisoners of War. Much of this is covered in Ethan Allen’s own writings.

Born To Run – Chris McDougall

I’m only a third of the way through this book and haven’t found if there is a July 4th link yet. But it is a great story and well worth reading this summer. Chris went off to live among the Tarahumara Indians in Mexico for a few months and found his running improved. But the story is the thing.  Read it and enjoy!

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7 Habits of Highly Effective Stretchers

by pribut on June 24, 2009

For Runners:

  1. Remember that stretching is not a warm up.
  2. Don’t stretch before you’ve moved. Warm up gently first with movement and slow running with short strides. There is no evidence that stretching before exercise is helpful to prevent injury, but it might be useful at the end of a run. Specific injuries or susceptibility to specific injury may make certain stretches particularly useful. (In conjunction with appropriate strengthening exercises for any muscle imbalances.) An example would be gentle calf stretching after 10 minutes of gentle running for those with a tendency towards Achilles tendinopathy.  Empirically this is often helpful.
  3. Stretch gently after exercise. Use stretching as part of your cool down after running. And for most people finishing your run with a sprint is probably not wise. A cool down, of continuing to move while going slower at the end of a run helps get your body gently adapted to having a slower pumping heart. This can help lessen the chance of a heart arrhythmia during the immediate post exercise period and blood pressure dropping in those susceptible to such problems.
  4. Don’t over-stretch. Overstretching is likely worse than no stretching.
  5. Stretch gently for an intermediate length of time, not too long and not too short. 10 Seconds x 10 is a good example of an intermediate time and repetition number.
  6. Focus on the posterior leg muscles if you are a runner. The calf muscles and hamstrings are usually tight. For runners, there is only rarely a need to stretch the quads.  Those performing other sports, including strength training, can stretch the quads (and much more) gently. Walking lunges can serve the purpose of stretching the quads.
  7. Don’t forget other forms of exercise. Strength training and cardio will help you reach a balance, and a healthy diet will put the topping on your search for fitness. And of course core strengthening is helpful in many ways. So that means we’ll need to have a blog up on a 5 minute Runner’s Core Workout soon.

Additional Information:

More on Stretching

Running Injuries

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Barefoot Ted & Shrinking Your Shoes

by pribut on June 15, 2009

Nick Heil has a short and fun article up at Outside Magazine.  He is testing out his Vibram FiveFingers and channelling the Tarahumara Indians while quoting me and Barefoot Ted. Nick is the author of  “Dark Summit”, an excellent book about a  disasterous outing on Mount Everest.

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Health care reform of some sort is in the making for this year. The shaping of it probably should not be a political issue, but should be instead an informed decision made with wisdom.

Before medical procedures are performed a consent form called “informed consent” is read, (mostly) understood, agreed to, and signed. All speakers at medical conferences and authors of articles appearning in medical journals are required to disclose conflicts of interest before speaking or publishing. These declarations are made in public, in clear and open view of all. The declaration appears on the first page of each journal article and in programs and from the podium prior to each lecture, by the lecturer.

Our discussion of these issues both in the media and among members of congress and others with specific axes to grind and political preferences are not obligated to make any disclosures. From the democratic congress person receiving mega bucks to the republican senator receiving similar funds for campaigns, there is no requirement before making a statement to announce how much financial support they have received. Former members of congress do not make these declarations nor do they state what boards they sit on or organizations they’ve founded.  The news media does not state what their interests and conflicts are.

Yet, this debate should be beyond conservative and liberal. It should be between sense and nonsense. It should be what will be the best possible system in all regards versus a system of appearances that serves only those with the most money to spend lobbying and the most money to make. The debate between single payer and traditional insurance is over. We do need to consider though including a public option within the reform we will be making.

The obvious necessities will be in this plan. Elimination of prior existing condition clauses, better control of health care savings programs, and a wider, geographically based,  more inclusive amortization of costs will likely be implemented. These could have been implemented years ago. The usual recent buzzing issues that will be included are electronic record keeping, decrease in over utilization of tests and radiology services, and decrease billing  and other fraud within the healthcare system. This year physicians are required to make sure that their patients do not appear to be committing identity theft. We’ll see what next year brings.

A public insurance option be made available would set a minimal standard and put some pressure on the insurance industry to conform to at least this minimal standard and  to do so without deception in all of their plans. Some have declared that a government plan will cost people little but provide bad care. People don’t want bad care, although they would like less expensive care. Many have learned that cheap and bad care are not worth much at all, and would  be happy with something that works, is trustworthy, and isn’t necessarily at a rock bottom price. Newt Gingrich is now a prominent spokesperson on health care reform. He is one who has often stated that a government run health care program will be too expensive to the nation and provide miserable care for patients. He has recently amended that to also declare that it would drive insurers out of the market place.

Appearing recently on MSNBC  Gingrich said, “I think when the average American looks at the idea that we’re going to have a government bureaucrat decide whether you get, or your daughter, or your granddaughter gets the treatment you need, if you look at the death rate from breast cancer in Great Britain and the death rate from breast cancer here, I don’t think that’s a model we’re going to accept.”

The reality is that there is no way that traditional insurers will be eliminated. There is much they can do to make their programs attractive and have sufficient value added service to make them desirable for many. I do have a fair number of ideas on what they can do to be more attractive than a government run system, and I’m sure they have others making suggestions. They also have considerable power to market and to lobby and to even join the organization the Newt Gingrich founded the “Center For Healthcare Transformation”. The corporate members and even the existence of this organization is not often mentioned, if ever, when Gingrich is quoted in the media or appearing on a news show. The corporate members are not an absolute secret. A list is available online.

There is no need for traditional insurers to fear for their existence. They will survive, live long and likely prosper.

But for many people another option is required and that option is a public health care option. It shouldn’t and won’t be free but some will feel more comfortable within that system than what they have experienced within the current traditional system. The next area of concern is how to pay for it. Certainly part of the cost, and perhaps much of it may be borne by those who buy in to the plan. And that is how it should be. Do we need to increase taxes elsewhere? Do we need to tax other peoples health care plans? To me taxing others health care plans does not make sense.

A public option for health care does not have to follow any other model precisely. It doesn’t need to follow Canada, Switzerland, Sweden or the U.K. We have a specific set of expectations from our health care system that are different from our friends and neighbors. And “Freedom of choice” is a resonant slogan. We can work in freedom of choice, carefully defined benefits, prescription drug coverage, and choice into a plan.

How else can we cut costs? One way is to decrease the cost involved in caring for chronic disease. But, let’s save that for an upcoming blog. And, I’ll bet fitness and healthy lifestyle choices come into play. In the meantime, ask not what your health insurance company can do for you, ask what it will take to get some more options.

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Hills Instead of Pills

by pribut on June 6, 2009

Running hills has been used for many years as an intermediate step in building strength and endurance on the way to speed work and later racing. Arthur Lydiard included hills as an integral part of his training program.

Long distance training came first. Hills followed. And later speed work was undertaken before peeking for the racing season.
Hills can be begun after you’ve done some distance runs. Ease into them. They shouldn’t start off too steep or too long. A good distance is between 200 and 300 meters. We’ll let you select what slope to run since your choices are likely limited.

Don’t charge up the hill. Move up it steadily. The uphill run is when gains are made. Use the down slope for recovery. People have used a variety of mental imagery to help on the way up long hills. Some have even thought of  “the little engine that could” saying “I think I can, I think I can”.  Whatever it takes is fine.

Don’t run back down the hill. Running down will place unnecessary stress on your knees.

Remember to just start with a few hill repeats. Two to three is fine and every one or two weeks can you add on one more repeat. Work your way up to 6 hill repeats. If you are just starting your marathon distance training now, it is probably not the correct time to start hill work. That time will come a few months from now for the runner who is competitive and fit to do so.

Hills are not for everyone. Be sure you are cleared by your physician for an exercise program and particularly for a vigorous exercise program before undertaking new forms of exercise.

Enjoy, have fun. Start off slow and easy. Build up gently. Avoid injury.

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Marathon Training: Plan Your Long Runs

by pribut on June 3, 2009

Don’t get the Summertime Blues. You can avoid them by paying your dues. Plan those long runs. Build up, drop back. Let your body adapt to the stresses and strains of going long. Then you’ll be ready to do your fall marathon.

The long run is still the cornerstone of marathon training. If you complete  3 runs of 18 – 22 miles during the 8 weeks prior to the marathon you’ll have a very high likelihood of being able to complete the marathon . The long run is also an important element for middle distance runners. The 10K runner will benefit from runs of 8 miles, 10 miles and even up to 14 miles or more. A 5K runner will benefit from runs of 6 miles, 8 miles and up to 12 miles or so. This isn’t needed by everyone, but by those who are trying to excel. Slower 5K and 10K runners spend enough time on the roads and do not have a need to do 12 – 14 mile runs just to complete a 5 or 10K.

The long run has been emphasized as the building block of training for over 30 years. Arthur Lydiard and many others have made it the base component of training programs for distance runners. All of today’s programs including Hal Higdon’s and Jeff Galloway’s highlight the importance of the long run. Just what magic does the long run do? Long distance aerobic running lays the strength and ground work on which everything else will be built. Lactate threshold training, speed work, and stamina will all come later, but the ability to run long has many benefits.

VO2 max will increase from running within your aerobic training range. Capillaries will grow, enhancing the blood supply to the muscle fibers. Training increases the number and size of mitochondria. The mitochondria are the aerobic powerhouses of the cell. A variety of key aerobic enzymes will also increase. More myoglobin will be found in the skeletal muscle fibers. The significance of the increase in capillaries and myoglobin are the assistance that this will provide to the part of the VO2 equation specifying the difference in concentration of oxygen in arterial and venous blood, these changes facilitate oxygen transfer into the muscles.

We’ll have an updated area on the long run on the running injuries website shortly. In the meantime, here is a rough outline of a beginning to intermediate schedule of long runs.

Beginning Marathon Long Run

Weeks to Go/ Distance

19: 8
18: 9
17: 10
16: 6
15: 12
14: 13
13: 8
12: 15
11: 16
10: 10
9: 18
8: 10
7: 12
6: 18
5: 10
4: 12
3: 20
2: 12
1: 8
Marathon: 26

Summertime Blues

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June 3, 2009 is the day for the celebration of National Running Day. This is a fine day to rededicate yourself to your fitness program. A day to set up your schedule to complete your first 5 K race or to solidify your marathon training schedule. We’ll be adding information to help you with both. In the meantime you can visit Runner’s World for a wide variety of information, programs, and inspiration.

Recent articles have highlighted the significant dangers involved in being sedentary. An article by Katzmarzyk et. al. published in MSSE May, 2009 indicated that the death rate was much higher for those who sat for longer periods of time in their jobs. This was found to be “dose” related and independent of fitness activities.

Other studies have found that sedentary behavior leads to weight gain.  Television  watching for extended hours is unhealthy. The specifics are readily found in the literature.

It is important to have 30 minutes of moderate intensity exercise 5 days per week or 20 minutes for 3 days per week. And this is a bare minimum. More is required to assist weight and fat loss. A healthy diet most, if not all of the time, and strength (resistance) training at least 2 days per week for 8-10 exercises 8-12 reps is also helpful for most people.

So get out and move today, think and plan your next moves. Don’t just sit there, get out and  celebrate motion!

For more information on running and running injuries: Running Injuries (http://www.drpribut.com/sports/)

References:

1) Sitting Time and Mortality from All Causes, Cardiovascular Disease, and Cancer. Katzmarzyk PT, Church TS, Craig CL, Bouchard C Med Sci Sports Exerc 2009 Apr 3

[PubMed]    http://www.ncbi.nlm.nih.gov/pubmed/19346988

2) Too much sitting: a novel and important predictor of chronic disease ris
N Owen, A Bauman and W Brown

2009;43;81-83; originally published online 2 Dec 2008;
Br. J. Sports Med.

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Favorite Fitness And Science Podcasts

by pribut on June 2, 2009

I enjoy listening to a variety of podcasts from science and exercise to arts and current issues. While listening to podcasts transfers information a bit slower than a quick read of a book chapter or a web page, the discussions and often interviews can be very enlightening.

Selected Favorite Podcasts

Fitness Rocks – Evidence Based Medicine. Discussions and interviews with medical authors on current literature and issues. Great and through discussions. Monte Ladner, M.D. has amassed over 130 podcasts in the past 3 years, but has recently stopped producing them. I recommend listening to his old ones while waiting for Dr. Monte’s next step. Visit his website and drop him an email after listening to a few of his podcasts.

The Fitcast – Discussion of fitness, focusing on strength training and wise diet. Main host: Kevin Larrabee. Also features Leigh Peele, Jonathan Fass among others. Makes a bit of fun of cardio, but you can ignore that. Even Kevin has come around to realizing that low level cardio can be helpful in a mix. (Of course low level, steady state cardio is not what many, if not most runners feel is something to be done day in and day out, despite the “urban legend” that it is all runners do.)

Science Friday - Ira Flatow from NPR is the regular host. Touches on a variety of science issues and topics.

Ask Leigh – Leigh Peele – Leigh is a certified trainer. She is an expert in athletic nutrition and fat loss. One of her maxims is the short secret on how to lose body fat and unwanted weight. “Eat less, Move More”. But Leigh is much more than the sum of any simple description. Visit her new website at leighpeele.com and try out her new podcast.

Selected Miscellaneous Podcasts:

Beach Walks With Rox – Roxanne Darling. Video Podcast. 3 minutes to chill to. Rox walks with Lexi along a beach, Shane films,  and they all provide mellow wisdom on life from Hawaii.

Diane Rehm – Book reviews and discussions by Diane Rehm on a wide variety of topics. Good listening while traveling or commuting. If people enjoy being interviewed by Larry King, I believe they would enjoy being interviewed even more by Diane Rehm. Informative and gently probing and personal interviews.

There are other podcasts I often listen to and enjoy including 360, Fresh Air, Science Magazine’s weekly podcast  and “The Instance” and  “World of Warcast”.  Some of these go on for a considerably long time and listening to all of them would keep you in your chair and away from exercise for far too long a time.  But give them a try if the topics interest you.

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Potholes On The Road To Success

by pribut on June 1, 2009

Mount Everest
Image via Wikipedia

George Sheehan said more than once that “We are all an experiment of one”. A favorite quote, of which the original author is unknown, but one I’ve long followed is “learn from everyone, follow no one, seek patterns”. ( Scott McCloud, at TED gave a talk entitled “Understanding Comics“  which seems to have enunciated this well.)  Joseph Campbell’s favorite saying was “follow your bliss”.  Since running is what many of us enjoy doing we need to figure out where and how to get on, stay on or return to the road to success.

I suggest the advice  “read much, learn much, and find trusted guides when you need them”. Even Edmund Hillary used the help of knowledgeable locals (in particular Tanzing Norgay, a Sherpa) when he made the first successful ascent of Mount Everest. And Sherpas, guides, and experts are still helpful and useful today.

When starting a new running program or exercise program it is important to have medical clearance from your physician. But the risks involved in a sedantary life style  are so great that you probably need medical clearance to not exercise.

Read the complete post on Potholes On The Road To Success

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10 Tips For Beginning Runners

by pribut on May 30, 2009

Pribut’s Top 10 Tips For Beginning Runners:

1. Get the right shoes for your foot and your individual biomechanics.

2. Start off slowly and gently.

3. Gradually increase first your distance and later the intensity.

4. Pay attention to your body.

5. If you are trying to loose weight: Don’t overeat, over hydrate or replace more calories than you have used. Losing weight depends upon caloric balance which means you must burn more calories than you consume.

6. Read and learn about running.

7. Find friends and companions who enjoy fitness activities. Join in and participate with them. Find online areas that provide helpful advise and gentle encouragement.

8. Reach a balance of exercise and fitness that includes strength training, healthy diet, and cardiovascular exercise for optimal performance and health.

9. Find an expert, guide, coach, or doctor when you need them. Find out what their advice is based on. Decide if it sits well with you. If so, do your best to follow it.

10. Enjoy your running and exercise!
Top Ten Ways to Avoid Running Injuries

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