I ran eight miles outdoors on Sunday, December 27 at 3p with my brother. Temperature was a balmy 51 degrees Fahrenheit in late December! At the time, I knew it was unseasonably warm, but I dressed like it was winter anyway. I would later pay for it during the run, because I started to overheat. I wore a long sleeve wicking shirt with my orange puma pullover and running gloves and cap. I wore running shorts, and nylon socks. I ate a big lunch about an hour or so before the run, and brought two gels of GU with me.
I really only needed the long sleeve wicking shirt and the shorts. The cap, gloves, and pullover all came off during the run. My brother took my gloves, and I held the cap in my hand and tied the pullover around my waist. Clothes will need to be better coordinated with weather conditions, because it was annoying to have so much clothes during the run.
I really felt the big lunch during the run, and will not be doing that again. I also had run five miles the previous day on a treadmill, and my muscles were still sore. I needed to stretch longer and didn't do that.
All this (the weather, the full stomach, the clothing, the soreness) did not contribute to an overall good start. I really felt it from the get go, and did not start strong. I was running with my twenty-one year old brother EU who has bundles of energy (I'm an infirm seventy-five, lol), and we started out at a leisurely 10 minute and a half pace. At least, it should have been leisurely, but I was hurting from mile one.
My other brother AU gave me a runner's watch for Christmas, and this was my first chance to use it. It was really neat, and helped me to regulate my pace. It has GPS so I could track my distance as well as my average mile pace. The watch is a bit bulky but it really came in handy, and I will enjoy using it and figuring out some of its advanced features. Thanks, AU!
Thanks to mapmyrun.com, here is a map of the up-and-back course that we took:
So at the four mile mark in Lexington center, my brother and I turned around, and I gobbled a chocolate gel. I think it helped? I don't know, but it was kinda tasty. My brother had a vanilla one, and he said it gave him gas. Kekeke.
So at that point, I think I had done a 10:30min/mile pace, and I was aiming for a 10 minute pace, overall. I was hurting for all the aforementioned reasons, but around the six or seven mile mark, I started to feel stronger. I was telling my brother at the time that I would be happy to average a ten minute pace for the rest of the run, because that would still mean a negative split. But for whatever reason, my brother and I decided to kick it up a notch, and though I was about two minutes or so behind the ten minute pace, I made it up in the last three miles, by doing about a 9:10 min/mile pace, because I finished the eight miles in exactly 1hr19min30sec.
Sweet! A negative split! And I accomplished my goal of finishing the eight miles in a ten minute pace/mile or better. I even beat it by thirty seconds. My brother EU had a big kick in the end and finished strong. Me, I gave it my all for eight miles, and didn't have anything left. So, although I met my goal of a ten minute pace, I still have a lot of work and training to do, if I want to do that for a half-marathon (13.1 miles!). But, I'm on track. I'm on plan. So far.
A few things: pay closer attention to weather and clothing. Diet is important. The gels were okay, so I'll need to experiment more with it. My stomach didn't reject it. I probably shouldn't have pushed my body so early in my training to run two days in a row. My muscles and body needed to recover, and I felt it during my long run. However, I'm pleased with how things are going. I still have a long way to go, and I know I couldn't have done the ten minute pace if my brother wasn't there. It is soooooooo much easier to run with a partner. I cannot even describe how motivating it is to run with someone rather than do it myself.
Anyway, even though I did runs two days in a row, I probably could fit in another treadmill run during this week. I probably need it from eating so much at home. ;)
Happy trails, running giraffes.
Sunday, December 27, 2009
Thursday, December 24, 2009
Half-Marathon: January 24th
Yikes, running giraffes, I've signed up for a half-marathon, never having run more than eight miles at a time, even during practice! What am I thinking?!
I'm thinking awesome thoughts, that's what. I'm stretching my limits, and saying, YES I CAN! (props to Bob the Builder and some guy named Obama).
2010, or Bust!
So, I really have no idea what I'm doing, but I've been running about once a week for awhile now. So, I'm not in bad running shape, overall. However, half-marathons are a completely different story. I remember running eight miles or so when I went back home to Concord, and my body just stopped working after a while. I had to walk the rest of the way. I think it was my body's way of telling me to re-fuel, or quit, or else!
So, I have to gear my body up for running long runs. This is totally an amateur way of looking at it, but I have about four weekends left before the January 24th, Sunday half-marathon. I'm going to build up my long runs until I can run about 11 or 12 miles the week before. I'm going to try and fit in three long runs, outside, and a short race on the weekends leading up to the half. During the week, I'm going to fit in a short three-to-five mile treadmill run during the week. In short, I will run twice a week, up to the half. I don't know if this is enough, but that's my plan. I'm also going to squeeze in some other physical activity during the week too, to keep up my workouts and mix it up a bit (spin class, anyone? hula dancing, anyone?).
Suh-weet!
So, here's the (running) plan:
Week 1:
Weekend Dec 26 or 27: one 7-8 mile run, outside
Weekdays Dec 28 - Jan 1: one 4-5 mile run, treadmill
Week 2:
Weekend Jan 2 or 3: one 9-10 mile run, outside
Weekdays Jan 4 - 8: one 3-5 mile run, treadmill
Week 3:
Weekend Jan 9, Saturday: one 5-mile race, NYRR, Central Park, outside
Weekdays Jan 11 - 15: one 4-5 mile run, treadmill
Week 4:
Weekend Jan 16 or 17: one 11-12 mile run, outside
Weekdays Jan 18 - 22: one 3-5 mile run, treadmill
Race Day: Sunday, January 24th, Manhattan half-marathon, 13.1 miles, Central Park
Gulp!
So, I bought some gels, GU, to go on my long runs to make sure my body gets used to eating it. I'm supposed to have them every 45 minutes or so. I'll need a watch (hopefully I get one for Christmas). I'm planning on drinking plenty of water and eating a peanut butter and banana sandwich an hour before my long runs. Hopefully, that will help. I don't plan on investing in utility belts, and just plan on having the GU in my pockets and holding onto a water bottle during my runs. Idk. I haven't figure this part out yet.
The dress will be interesting too, as I don't know how cold it will be. They say to dress coolly, because your body warms up about 10-15 degrees once you get into your run. I'll have to experiment with this. For now, I plan on ear warmers, gloves, three layers on top, and one or two layers below. Sadly, the cold has knocked out my awesomest running buddy SLG for this training, but SLG will be cheering me on in spirit! I may be able to run with Yin instead, who's also signed up for the half, so I'll have to coordinate with him.
My goal is to finish the half. I'd be happy with a 11 minute pace, nothing crazy, just as long as I finish, and my body doesn't give out. I'll be monitoring my dress and my nutrition for the next month. I'll try to report it here, but this blogging takes work! This should be fun though.
Okay, let's see. Anything else? Setting goals and working toward them. That's my 2010! Keep on running, running giraffes!
Oh yeah, and merry Christmas, and happy holidays! Happy new year, and may it all be safe and happy!
Sunday, December 20, 2009
NYRR Update
So quite a few running giraffes since the last October post. I've been on three NYRR races:
1. The Poland Spring Marathon Kickoff, October 25, 2009, 5M.
2. Race to Deliver, November 22, 2009, 4M.
3. Joe Kleinerman 10K, December 6, 2009, 6.2M
I won all three races! Of course, my definition of winning is not first place, or not even first place in my age group or whatever. My definition of winning is showing up and finishing. So, in conclusion, I'm awesome.
Of course, SLG ran all three races with me, so it's inspiring to run with an awesome person like SLG. Let's see, some memories from each run. I think I felt pretty crappy on the Poland Spring run because SLG and I hadn't run a race in September, and I missed some practice runs on the weekend because September was so crazy. However, I still managed a 9:19 pace per mile and an overall net time of 46:37. Nice to get back in the swing of things! After the race though, it was quite cold, and SLG and I decided after this race that we would bring bags for a change of clothes for our next race.
The Race to Deliver was awesome, as I managed a PR of 8:48 pace per mile and overall net time of 35:14 for the four mile run. I remember taking breaks for water and still feeling strong. I don't think I had a strong kick toward the end, but the water breaks were a revelation for me. (I can take water breaks, walk for a bit, and still get a PR! Amazing!) I also remember starting out slow and building toward a faster pace, so an overall pace of 8:48 is stupendously amazing to me. I think I wore a long sleeve wicking shirt, and shorts - I think. Maybe I wore two layers on top, but I don't remember. Note to self: update running blog when my swiss cheese memory is not so swiss cheesy.
The Joe Kleinerman race was super awesome. Joe Kleinerman I think is the or a founder of NYRR, and this 10K was in honor of him. I don't know if he's still alive or what, but hip, hip, hooray for Joe Kleinerman and NYRR. NYRR is an awesome organization, and I'm proud to be a member. 10K is about 6.2 miles and the longest race I have ever done. It was really cold, and we had a third member join our merry band during the race. PD aka RB ran with SLG and I, and we all decided to run together, kind of organically, because I usually like to run off and go and try for my PR. However, it was a lot of fun that we ran as a group. We would sing songs together, and talk about random stuff like what kind of breakfast we want to eat after the race. It made the 6.2 miles go by really fast, and it was actually a lot of fun. It was really cold, and we had to bundle up. I ran with a headband thing-y to keep my ears warm, running gloves, and two layers on top (short sleeve and long sleeve wicking shirts). I also decided to run with long pants over my shorts. I probably could have run in shorts, but not really. Note to self: need to buy running pants or tights. I read somewhere that you should dress cooler than you feel, because after running, your body temperature rises 10 to 15 degrees. Since we all three ran together, my time for the 10K was not super fast, but it was still super cool!
Since the Joe Kleinerman, SLG and I ran with another special guest star: Yin. We've done an outdoor run and a run on a treadmill. The treadmill run for me was diff, because I tried doing a fast-slow thing, where I would run fast for five minutes, run slow for five minute, run faster for five, and then run slow, and et cetera, et cetera. It is an interesting way to switch things up, and shock the body!
So far, I've kept up my practice by running about 4 or 5 miles once a week, including a treadmill run today and a midnite run last Sunday (after a NYC rain, no less, the air was so crispy fresh!). However, a few days ago, I registered for the Manhattan half-marathon on January 24th! I'm kind of freaking out, because I don't think I've run that far even on a practice run. It's about a month away! and I've made a spur of the moment decision to just run, run, run. Who knows if I have enough time, but sometimes, you just gotta do it. Just do it, baby! Who's with me?
(crickets)
Who's with me in spirit?
(Cheering crowds)
Good enough. Note to self: need a soundtrack for my so-called life.
Keep on running, running giraffes.
P.S. I asked for a lot of running stuff for Christmas! Hopefully, I'm on the nice list, never mind that I'm older than time. I can still be on the nice list... kekeke.
1. The Poland Spring Marathon Kickoff, October 25, 2009, 5M.
2. Race to Deliver, November 22, 2009, 4M.
3. Joe Kleinerman 10K, December 6, 2009, 6.2M
I won all three races! Of course, my definition of winning is not first place, or not even first place in my age group or whatever. My definition of winning is showing up and finishing. So, in conclusion, I'm awesome.
Of course, SLG ran all three races with me, so it's inspiring to run with an awesome person like SLG. Let's see, some memories from each run. I think I felt pretty crappy on the Poland Spring run because SLG and I hadn't run a race in September, and I missed some practice runs on the weekend because September was so crazy. However, I still managed a 9:19 pace per mile and an overall net time of 46:37. Nice to get back in the swing of things! After the race though, it was quite cold, and SLG and I decided after this race that we would bring bags for a change of clothes for our next race.
The Race to Deliver was awesome, as I managed a PR of 8:48 pace per mile and overall net time of 35:14 for the four mile run. I remember taking breaks for water and still feeling strong. I don't think I had a strong kick toward the end, but the water breaks were a revelation for me. (I can take water breaks, walk for a bit, and still get a PR! Amazing!) I also remember starting out slow and building toward a faster pace, so an overall pace of 8:48 is stupendously amazing to me. I think I wore a long sleeve wicking shirt, and shorts - I think. Maybe I wore two layers on top, but I don't remember. Note to self: update running blog when my swiss cheese memory is not so swiss cheesy.
The Joe Kleinerman race was super awesome. Joe Kleinerman I think is the or a founder of NYRR, and this 10K was in honor of him. I don't know if he's still alive or what, but hip, hip, hooray for Joe Kleinerman and NYRR. NYRR is an awesome organization, and I'm proud to be a member. 10K is about 6.2 miles and the longest race I have ever done. It was really cold, and we had a third member join our merry band during the race. PD aka RB ran with SLG and I, and we all decided to run together, kind of organically, because I usually like to run off and go and try for my PR. However, it was a lot of fun that we ran as a group. We would sing songs together, and talk about random stuff like what kind of breakfast we want to eat after the race. It made the 6.2 miles go by really fast, and it was actually a lot of fun. It was really cold, and we had to bundle up. I ran with a headband thing-y to keep my ears warm, running gloves, and two layers on top (short sleeve and long sleeve wicking shirts). I also decided to run with long pants over my shorts. I probably could have run in shorts, but not really. Note to self: need to buy running pants or tights. I read somewhere that you should dress cooler than you feel, because after running, your body temperature rises 10 to 15 degrees. Since we all three ran together, my time for the 10K was not super fast, but it was still super cool!
Since the Joe Kleinerman, SLG and I ran with another special guest star: Yin. We've done an outdoor run and a run on a treadmill. The treadmill run for me was diff, because I tried doing a fast-slow thing, where I would run fast for five minutes, run slow for five minute, run faster for five, and then run slow, and et cetera, et cetera. It is an interesting way to switch things up, and shock the body!
So far, I've kept up my practice by running about 4 or 5 miles once a week, including a treadmill run today and a midnite run last Sunday (after a NYC rain, no less, the air was so crispy fresh!). However, a few days ago, I registered for the Manhattan half-marathon on January 24th! I'm kind of freaking out, because I don't think I've run that far even on a practice run. It's about a month away! and I've made a spur of the moment decision to just run, run, run. Who knows if I have enough time, but sometimes, you just gotta do it. Just do it, baby! Who's with me?
(crickets)
Who's with me in spirit?
(Cheering crowds)
Good enough. Note to self: need a soundtrack for my so-called life.
Keep on running, running giraffes.
P.S. I asked for a lot of running stuff for Christmas! Hopefully, I'm on the nice list, never mind that I'm older than time. I can still be on the nice list... kekeke.
Sunday, October 4, 2009
Suburban Running versus City Running
I'm visiting my Dad and Step-Mom this weekend (and maybe longer) to watch over things and make sure that he recovers okay after a big, medical emergency. Luckily, he's okay but needs to change some things in his life. That's another story.
So today I went for a run. It's been a while, but I felt good and I have alot of things on my mind. Running seems to help sort things out and definitely helps to get rid of stress so that I can think things through with a clear head.
A few observations...
1. Running in the suburbs is way different than city running. For one, the air 'tastes' different. It's sweeter. Fresher. Better.
2. There are not as many people running out in the suburbs, so when you do pass a runner, people in the suburbs tend to be friendlier and say hello. (Apologies to the presumably Irish man on the West Side, who greeted SLG and I, saying, "Top o' the morning to you!" Obviously, not from the city.)
3. No dog poop to contend with in the suburbs. Although there are alot of acorns.
4. I didn't really have a set route when I started my run in the morning. There are so many options and turns that I ended up running alot longer than I ever have before. I ran for an hour-and-a-half, and thanks to mapmyrun.com, the run was about 7.3 miles. !!! After I got my bagel from Dunkin Donuts (not as many options in the suburbs as there are in the city), I walked home from there, so the total route ended up being 8.45 miles.
5. I definitely felt the longer run. I would take breaks when I would feel a strain in my heart, and around the 6 to 7 mile mark, I started thinking, "When will this run be over?" I had intended on running all the way back to my Dad's house, but at the 7 mile mark, my feet started hurting, and I was started to feel aches and pains in my body. I decided to listen to my body, and decided my run was over at that point. Hence, the bagel, and the walk back to my Dad's house from that point. Still, a successful run.
6. I now have an idea of how I would feel for a half-marathon. I think I might need better running shoes, or at least think about my feet somehow. Maybe I didn't put on the socks the right way? I dunno. But I got to change something. I had on my running socks (nylon, poly, spandex blend), but they felt tight after a while. Maybe more stretching? Maybe bring some gels or something? At the six mile mark, I started feeling very hungry and thirsty, and couldn't wait to eat. Hmmm...
7. While it was good to run and clear my head, and think about some big decisions in my life, I definitely missed my buddy and running buddy, SLG. At the start, I was thinking I was starting out too fast, and thought SLG would have paced us better. When I took breaks, it would have been to talk out some things or just pass the time with friendly convo with SLG!
A good run, overall. I'm quite pleased with the experience, and can build on it as I think about doing half-marathons. I actually thought I might have run longer because of the time, so I gotta think about the pace. However, a good start.
I really like running! I feel healthy, and I feel like my health is getting better. I feel like I have an active lifestyle, and I don't lose my breath when I take stairs or need to run for a bus or something. I feel in shape, and I feel really good about myself. My clothes fit differently, and I need a new wardrobe. Clothes that never used to fit, now fit great. Clothes that I used to wear, now are too loose, and don't look good on me. I tried wearing my brother's jeans the other day, and I actually could fit in them without straining to buckle. My brother has a lighter frame than I do, as I am pigeon-chested. The fact that I could even think about fitting in my bro's jeans is an amazing thing. People at work notice, and my family has even noticed. All in all, it feels pretty darn good. Run run run!
Running Giraffes, unite!
So today I went for a run. It's been a while, but I felt good and I have alot of things on my mind. Running seems to help sort things out and definitely helps to get rid of stress so that I can think things through with a clear head.
A few observations...
1. Running in the suburbs is way different than city running. For one, the air 'tastes' different. It's sweeter. Fresher. Better.
2. There are not as many people running out in the suburbs, so when you do pass a runner, people in the suburbs tend to be friendlier and say hello. (Apologies to the presumably Irish man on the West Side, who greeted SLG and I, saying, "Top o' the morning to you!" Obviously, not from the city.)
3. No dog poop to contend with in the suburbs. Although there are alot of acorns.
4. I didn't really have a set route when I started my run in the morning. There are so many options and turns that I ended up running alot longer than I ever have before. I ran for an hour-and-a-half, and thanks to mapmyrun.com, the run was about 7.3 miles. !!! After I got my bagel from Dunkin Donuts (not as many options in the suburbs as there are in the city), I walked home from there, so the total route ended up being 8.45 miles.
5. I definitely felt the longer run. I would take breaks when I would feel a strain in my heart, and around the 6 to 7 mile mark, I started thinking, "When will this run be over?" I had intended on running all the way back to my Dad's house, but at the 7 mile mark, my feet started hurting, and I was started to feel aches and pains in my body. I decided to listen to my body, and decided my run was over at that point. Hence, the bagel, and the walk back to my Dad's house from that point. Still, a successful run.
6. I now have an idea of how I would feel for a half-marathon. I think I might need better running shoes, or at least think about my feet somehow. Maybe I didn't put on the socks the right way? I dunno. But I got to change something. I had on my running socks (nylon, poly, spandex blend), but they felt tight after a while. Maybe more stretching? Maybe bring some gels or something? At the six mile mark, I started feeling very hungry and thirsty, and couldn't wait to eat. Hmmm...
7. While it was good to run and clear my head, and think about some big decisions in my life, I definitely missed my buddy and running buddy, SLG. At the start, I was thinking I was starting out too fast, and thought SLG would have paced us better. When I took breaks, it would have been to talk out some things or just pass the time with friendly convo with SLG!
A good run, overall. I'm quite pleased with the experience, and can build on it as I think about doing half-marathons. I actually thought I might have run longer because of the time, so I gotta think about the pace. However, a good start.
I really like running! I feel healthy, and I feel like my health is getting better. I feel like I have an active lifestyle, and I don't lose my breath when I take stairs or need to run for a bus or something. I feel in shape, and I feel really good about myself. My clothes fit differently, and I need a new wardrobe. Clothes that never used to fit, now fit great. Clothes that I used to wear, now are too loose, and don't look good on me. I tried wearing my brother's jeans the other day, and I actually could fit in them without straining to buckle. My brother has a lighter frame than I do, as I am pigeon-chested. The fact that I could even think about fitting in my bro's jeans is an amazing thing. People at work notice, and my family has even noticed. All in all, it feels pretty darn good. Run run run!
Running Giraffes, unite!
Thursday, September 24, 2009
Monday running?
So I recently moved downtown to the Financial district. After the August 22nd run in Harlem, I basically haven't been able to run on the weekends because of all the moving (I had to move out of my old apartment and put my stuff into storage, then crash on my friend's couch, then move into my new apartment - basically, I moved twice in a span of a week). I also took a weekend to go to Vegas with my brothers, which was an awesome experience. I also meant to go on a run on my birthday weekend, but a hedonist night turned a morning run into a missed alarm and that was it.
So it's been about a month in between runs. Last Monday, I took up a suggestion my buddy SLG made, and we went for an early morning run. We woke up at 6:30a and we squeezed in a 3 mile run or so. It turned out to be an invigorating run, that I'd like to make it a routine. Normally, Mondays I'm surly at work recovering from a non-work weekend, and it takes me all morning to get in gear. Last Monday, after the run, I felt energized and felt great all day from the get go. This running thing might actually work out! Hahahaha...
SLG also suggested some running websites that I've got to check out:
www.mapmyrun.com
www.idontrememberthesecondone.com
Run on, giraffe, run on.
So it's been about a month in between runs. Last Monday, I took up a suggestion my buddy SLG made, and we went for an early morning run. We woke up at 6:30a and we squeezed in a 3 mile run or so. It turned out to be an invigorating run, that I'd like to make it a routine. Normally, Mondays I'm surly at work recovering from a non-work weekend, and it takes me all morning to get in gear. Last Monday, after the run, I felt energized and felt great all day from the get go. This running thing might actually work out! Hahahaha...
SLG also suggested some running websites that I've got to check out:
www.mapmyrun.com
www.idontrememberthesecondone.com
Run on, giraffe, run on.
Percy Sutton Harlem 5K Run
Another awesome run, with my running buddy SLG. The day was kinda rainy, and it was my first race not in Central Park. Not that that was a big deal, because Harlem is just a subway train ride away. The run was very hilly, and I took off after the first big hill because I just wanted to attack the hill. It was actually a beautiful day and a beautiful route. They closed some of the streets, and part of the run was atop a hill that had a wonderful view of the streets below.
I scored another PR for mile average. This time it was under nine minutes, even if the race was still only a 5K (about 3.1 mi). Here's the numbers:
Percy Sutton Harlem 5K Run
Distance: 3.1 Miles, 5.0 Kilometers
Date/Time: August 22, 2009, 8:30 am
Location: St. Nicholas Park, NYC
Weather: 74 Degrees, 98% Humidity, Calm.
Sex/
Age M
Bib 4801
City NYC
State NY
Overall
Place 986
Gender
Place 703
Age
Place 147
Finish
Time 27:38
Pace/
Mile 8:54
AG
Time 27:18
AG
Gender
Place 796
AG % 47.2 %
I scored another PR for mile average. This time it was under nine minutes, even if the race was still only a 5K (about 3.1 mi). Here's the numbers:
Percy Sutton Harlem 5K Run
Distance: 3.1 Miles, 5.0 Kilometers
Date/Time: August 22, 2009, 8:30 am
Location: St. Nicholas Park, NYC
Weather: 74 Degrees, 98% Humidity, Calm.
Sex/
Age M
Bib 4801
City NYC
State NY
Overall
Place 986
Gender
Place 703
Age
Place 147
Finish
Time 27:38
Pace/
Mile 8:54
AG
Time 27:18
AG
Gender
Place 796
AG % 47.2 %
Saturday, August 15, 2009
Phys Ed: Can Running Actually Help Your Knees?
A friend sent me the below article.
http://well.blogs.nytimes.com/2009/08/11/phys-ed-can-running-actually-help-your-knees/?em
Well - Tara Parker-Pope on Health
August 11, 2009, 11:59 pm
Phys Ed: Can Running Actually Help Your Knees?
By Gretchen Reynolds
Lumilon.com/Getty Images
An article in Skeletal Radiology, a well-respected journal, created something of a sensation in Europe last year. It reported that researchers from Danube Hospital in Austria examined the knees of marathon runners using M.R.I. imaging, before and after the 1997 Vienna marathon. Ten years later, they scanned the same runners’ knees again. The results were striking. “No major new internal damage in the knee joints of marathon runners was found after a 10-year interval,” the researchers reported. Only one of the participants had a knee that was truly a mess, and he’d quit running before the 1997 marathon (but had been included in that study anyway). His 1997 knee M.R.I. revealed cartilage lesions, swelling and other abnormalities. In the years that followed, the knee became worse, showing augmented tissue damage and more serious lesions. His exam prompted the researchers to wonder whether he would have been better off persisting as a runner, because, as they speculate, “continuous exercise is protective, rather than destructive,” to knees.
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You can’t be a runner past the age of 40, as I am, without hearing that running will ruin your knees, by which doomsayers usually mean that we’ll develop “degeneration of the cartilage in the kneecap, which reduces its shock-absorbing capacity,” says Ross Tucker, a physiologist in South Africa and co-author of the new book “The Runner’s Body: How the Latest Exercise Science Can Help You Run Stronger, Longer and Faster.” In other words, we’ll be afflicted with arthritis.
It’s not an unreasonable supposition; other sports have been linked with early-onset arthritis in knees. In a British study, almost half of the middle-aged, formerly elite soccer players were found to have crippling, bone-on-bone arthritis in at least one knee. Former weight lifters also have a high incidence of the condition, as do retired N.F.L. players.
But despite entrenched mythology to the contrary, runners don’t seem prone to degenerating knees. An important 2008 study, this one from Stanford University, followed middle-aged, longtime distance runners (not necessarily marathoners) for nearly 20 years, beginning in 1984, when most were in their 50s or 60s. At that time, 6.7 percent of the runners had creaky, mildly arthritic knees, while none of an age-matched control group did. After 20 years, however, the runners’ knees were healthier; only 20 percent showed arthritic changes, versus 32 percent of the control group’s knees. Barely 2 percent of the runners’ knees were severely arthritic, while almost 10 percent of the control group’s were. “We were quite surprised,” says Eliza Chakravarty, an assistant professor at the Stanford University School of Medicine and lead author of the study. “Our hypothesis going in had been that runners, because of the repetitive pounding, would develop more frequent and more severe arthritis.”
Related
* More Phys Ed columns
* Faster, Higher, Stronger
* Fitness and Nutrition News
Instead, recent evidence suggests that running may actually shield somewhat against arthritis, in part because the knee develops a kind of motion groove. A group of engineers and doctors at Stanford published a study in the February issue of The Journal of Bone and Joint Surgery that showed that by moving and loading your knee joint, as you do when walking or running, you “condition” your cartilage to the load. It grows accustomed to those particular movements. You can run for miles, decades, a lifetime, without harming it. But if this exquisite balance is disturbed, usually by an injury, the loading mechanisms shift, the moving parts of the knee are no longer in their accustomed alignment and a “degenerative pathway” seems to open. The cartilage, like an unbalanced tire, wears away. Pain, tissue disintegration and, eventually, arthritis can follow.
So, the best way to ensure that your knees aren’t hurt by running is not to hurt them in the first place. “The biggest predictor of injury is previous injury,” Tucker says, and one of the best deterrents against a first (or subsequent) knee injury is targeted strength training. “The hip stabilizers, quads, hamstrings and core must all be strong enough. As soon as there is weakness, some other muscle or joint must take over, and that’s when injuries happen.”
If you’ve injured your knee in the past, particularly if you’ve ever torn an A.C.L. (an injury that, in the Stanford gait study, was closely associated with misalignment and cartilage degeneration), talk to your physician before running. But for most runners, the scientific observations of Chakravarty will ring true. “What struck me,” she says, “is that the runners we studied were still running, well into their 70s and 80s.” They weren’t running far, she says. They weren’t running frequently. They averaged perhaps 90 minutes a week. “But they were still running.”
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Well - Tara Parker-Pope on Health
August 11, 2009, 11:59 pm
Phys Ed: Can Running Actually Help Your Knees?
By Gretchen Reynolds
Lumilon.com/Getty Images
An article in Skeletal Radiology, a well-respected journal, created something of a sensation in Europe last year. It reported that researchers from Danube Hospital in Austria examined the knees of marathon runners using M.R.I. imaging, before and after the 1997 Vienna marathon. Ten years later, they scanned the same runners’ knees again. The results were striking. “No major new internal damage in the knee joints of marathon runners was found after a 10-year interval,” the researchers reported. Only one of the participants had a knee that was truly a mess, and he’d quit running before the 1997 marathon (but had been included in that study anyway). His 1997 knee M.R.I. revealed cartilage lesions, swelling and other abnormalities. In the years that followed, the knee became worse, showing augmented tissue damage and more serious lesions. His exam prompted the researchers to wonder whether he would have been better off persisting as a runner, because, as they speculate, “continuous exercise is protective, rather than destructive,” to knees.
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You can’t be a runner past the age of 40, as I am, without hearing that running will ruin your knees, by which doomsayers usually mean that we’ll develop “degeneration of the cartilage in the kneecap, which reduces its shock-absorbing capacity,” says Ross Tucker, a physiologist in South Africa and co-author of the new book “The Runner’s Body: How the Latest Exercise Science Can Help You Run Stronger, Longer and Faster.” In other words, we’ll be afflicted with arthritis.
It’s not an unreasonable supposition; other sports have been linked with early-onset arthritis in knees. In a British study, almost half of the middle-aged, formerly elite soccer players were found to have crippling, bone-on-bone arthritis in at least one knee. Former weight lifters also have a high incidence of the condition, as do retired N.F.L. players.
But despite entrenched mythology to the contrary, runners don’t seem prone to degenerating knees. An important 2008 study, this one from Stanford University, followed middle-aged, longtime distance runners (not necessarily marathoners) for nearly 20 years, beginning in 1984, when most were in their 50s or 60s. At that time, 6.7 percent of the runners had creaky, mildly arthritic knees, while none of an age-matched control group did. After 20 years, however, the runners’ knees were healthier; only 20 percent showed arthritic changes, versus 32 percent of the control group’s knees. Barely 2 percent of the runners’ knees were severely arthritic, while almost 10 percent of the control group’s were. “We were quite surprised,” says Eliza Chakravarty, an assistant professor at the Stanford University School of Medicine and lead author of the study. “Our hypothesis going in had been that runners, because of the repetitive pounding, would develop more frequent and more severe arthritis.”
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Instead, recent evidence suggests that running may actually shield somewhat against arthritis, in part because the knee develops a kind of motion groove. A group of engineers and doctors at Stanford published a study in the February issue of The Journal of Bone and Joint Surgery that showed that by moving and loading your knee joint, as you do when walking or running, you “condition” your cartilage to the load. It grows accustomed to those particular movements. You can run for miles, decades, a lifetime, without harming it. But if this exquisite balance is disturbed, usually by an injury, the loading mechanisms shift, the moving parts of the knee are no longer in their accustomed alignment and a “degenerative pathway” seems to open. The cartilage, like an unbalanced tire, wears away. Pain, tissue disintegration and, eventually, arthritis can follow.
So, the best way to ensure that your knees aren’t hurt by running is not to hurt them in the first place. “The biggest predictor of injury is previous injury,” Tucker says, and one of the best deterrents against a first (or subsequent) knee injury is targeted strength training. “The hip stabilizers, quads, hamstrings and core must all be strong enough. As soon as there is weakness, some other muscle or joint must take over, and that’s when injuries happen.”
If you’ve injured your knee in the past, particularly if you’ve ever torn an A.C.L. (an injury that, in the Stanford gait study, was closely associated with misalignment and cartilage degeneration), talk to your physician before running. But for most runners, the scientific observations of Chakravarty will ring true. “What struck me,” she says, “is that the runners we studied were still running, well into their 70s and 80s.” They weren’t running far, she says. They weren’t running frequently. They averaged perhaps 90 minutes a week. “But they were still running.”
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Sunday, July 19, 2009
Run for Central Park, July 18, 2009, 4M
I did it! Another run, and I still feel great. Awesome! Engage your core!
This time, I tried for a PR, and I got it. Suh-weet!
It was a little bit hotter on the day of the run than the first one. It also was a scored race, meaning that it counted toward the 10 or so races NYRR members need to run in a calendar year in order to qualify for next year's NYC Marathon. Since my first race was not a scored qualifier, I think the atmosphere was a little more relaxed, a little less serious.
This race had more intensity in the air, as the runners seemed to be a little more focused. The first race also gave out medals to everyone; this race gave out pretzels. I like the medals better. : )
My bud SLG and I took our place around the 10min pace. I quickly discovered that the bibs were number and color coded by your mile pace time. (The first race just had signs that said what mile pace time was). When we ran, I did feel good ad not as sluggish as I originally thought I was going to be. SLG started at a faster pace this time, around 9:30 for the first mile. By the second mile, I needed water, and I did my slow motion water thing. Splash! Into the third mile, I started to push it and kept up the same pace. The hills seemed more hilly this time, and I was feeling it a little bit. I almost felt a stomach cramp come on, but I was able to fight it down. (Does that make sense?)
Anyway, I didn't have as much gas at the end as I did my first race, but I did try and sprint for the finish line. I ended up with an average mile pace of 9:21, meaning I must have gotten stronger and faster as the run unfolded? That made me feel pretty good.
The race was awesome, and I was pleased I got a PR. I want to continue to improve, and I've already registered for my next race: Harlem run on 8/22. After the race, SLG and I met up and we proceeded to take pictures and also get our customary bagels at Pick-a-Bagel on E.77th St. Nice!
I was looking for another friend that was running the same race. We had a mini-competition of who would beat eachother. Considering I'm kind of a big deal, I told her that I would be waiting for her at the finish line. LOL. We didn't end up connecting (next time, we'll have to have a designated meeting spot), and in this bizarro world, she ended up beating me. Hey, I only started running a couple months ago, and she's been running triathalons and half-marathons for about three years now! Anyway, she's been encouraging me, and now I want to do triathalons too. Of course, one run at a time though. This is exciting!
Thanks to SLG for inspiring me to run. It's awesome having a running buddy because we encourage eachother and commit to running together. Because of that, we end up running on days even when we don't feel like rolling out of bed. I only really run 1x a week, which turns out to be enough for now. Imagine what it will be like when I can run 2 or (gasp) even 3x a week! For now, I exercise in other ways and just run 1x a week.
On this day, I also had a drumming performance in the Hamptons after the run. Why do I keep running and drumming on the same day? It makes for a long day, but you know what? I actually get more energy by running, so it was a great day for a run, and for a drum!
Here are my results:
Run for Central Park
List by Name: peter han
Distance: 4.0 Miles, 6.4 Kilometers
Date/Time: July 18, 2009, 9:00 am
Location: Central Park, NYC
Weather: 70 Degrees, 94% Humidity, Wind 8 mph
Bib Finish Time Pace/Mile AG Time AG Gender Place AG %
6293 37:25 9:21 36:59 2241 45.5 %
This time, I tried for a PR, and I got it. Suh-weet!
It was a little bit hotter on the day of the run than the first one. It also was a scored race, meaning that it counted toward the 10 or so races NYRR members need to run in a calendar year in order to qualify for next year's NYC Marathon. Since my first race was not a scored qualifier, I think the atmosphere was a little more relaxed, a little less serious.
This race had more intensity in the air, as the runners seemed to be a little more focused. The first race also gave out medals to everyone; this race gave out pretzels. I like the medals better. : )
My bud SLG and I took our place around the 10min pace. I quickly discovered that the bibs were number and color coded by your mile pace time. (The first race just had signs that said what mile pace time was). When we ran, I did feel good ad not as sluggish as I originally thought I was going to be. SLG started at a faster pace this time, around 9:30 for the first mile. By the second mile, I needed water, and I did my slow motion water thing. Splash! Into the third mile, I started to push it and kept up the same pace. The hills seemed more hilly this time, and I was feeling it a little bit. I almost felt a stomach cramp come on, but I was able to fight it down. (Does that make sense?)
Anyway, I didn't have as much gas at the end as I did my first race, but I did try and sprint for the finish line. I ended up with an average mile pace of 9:21, meaning I must have gotten stronger and faster as the run unfolded? That made me feel pretty good.
The race was awesome, and I was pleased I got a PR. I want to continue to improve, and I've already registered for my next race: Harlem run on 8/22. After the race, SLG and I met up and we proceeded to take pictures and also get our customary bagels at Pick-a-Bagel on E.77th St. Nice!
I was looking for another friend that was running the same race. We had a mini-competition of who would beat eachother. Considering I'm kind of a big deal, I told her that I would be waiting for her at the finish line. LOL. We didn't end up connecting (next time, we'll have to have a designated meeting spot), and in this bizarro world, she ended up beating me. Hey, I only started running a couple months ago, and she's been running triathalons and half-marathons for about three years now! Anyway, she's been encouraging me, and now I want to do triathalons too. Of course, one run at a time though. This is exciting!
Thanks to SLG for inspiring me to run. It's awesome having a running buddy because we encourage eachother and commit to running together. Because of that, we end up running on days even when we don't feel like rolling out of bed. I only really run 1x a week, which turns out to be enough for now. Imagine what it will be like when I can run 2 or (gasp) even 3x a week! For now, I exercise in other ways and just run 1x a week.
On this day, I also had a drumming performance in the Hamptons after the run. Why do I keep running and drumming on the same day? It makes for a long day, but you know what? I actually get more energy by running, so it was a great day for a run, and for a drum!
Here are my results:
Run for Central Park
List by Name: peter han
Distance: 4.0 Miles, 6.4 Kilometers
Date/Time: July 18, 2009, 9:00 am
Location: Central Park, NYC
Weather: 70 Degrees, 94% Humidity, Wind 8 mph
Bib Finish Time Pace/Mile AG Time AG Gender Place AG %
6293 37:25 9:21 36:59 2241 45.5 %
Tuesday, July 14, 2009
A few tips, #1
Here are a few tips for running that I have picked up along the way, from magazines, from my running buddy SLG, and from natural spontaneous brilliance.
1. Keep toenails trim, not too short, not too long.
2. Wear the right socks, preferably nylon. 100% cotton is not good for long runs.
3. When running, make sure to keep hands loose. If you find yourself making fists, then shake it out. Practice running with the the thumb and second or third finger touching, as if holding a piece of paper.
4. When being chased by giraffes, realize all they want is the best leaves from the top of the best trees. Just share, buddy, just share.
Keep those tips coming! A do-run-run-run, a-do-run-RUN!
1. Keep toenails trim, not too short, not too long.
2. Wear the right socks, preferably nylon. 100% cotton is not good for long runs.
3. When running, make sure to keep hands loose. If you find yourself making fists, then shake it out. Practice running with the the thumb and second or third finger touching, as if holding a piece of paper.
4. When being chased by giraffes, realize all they want is the best leaves from the top of the best trees. Just share, buddy, just share.
Keep those tips coming! A do-run-run-run, a-do-run-RUN!
Monday, July 13, 2009
My next race!
Told you this was addicting. Here's my next race:
Run for Central Park / Kids' Races - Saturday, July 18 / 4M • 9:00 a.m., Kids Races • 10:00 a.m. / Central Park, New York / S, Q, C, + (M/W)
I hope I'm up for it. I already feel the sluggishness hitting. Yes, I know my body that well, that I can feel how I'm going to feel one week in advance. Whatever.
Go go gadget legs!
SLG and I ran yesterday to prep for the race. The best part? Murray's bagels after the run. Yum!
Run for Central Park / Kids' Races - Saturday, July 18 / 4M • 9:00 a.m., Kids Races • 10:00 a.m. / Central Park, New York / S, Q, C, + (M/W)
I hope I'm up for it. I already feel the sluggishness hitting. Yes, I know my body that well, that I can feel how I'm going to feel one week in advance. Whatever.
Go go gadget legs!
SLG and I ran yesterday to prep for the race. The best part? Murray's bagels after the run. Yum!
Saturday, July 4, 2009
Minnesota Running
So, today, Friday, July 3rd, I ran with my 21yo brother, who is in much better shape than I am. I'm visiting him over the July 4th weekend in Minneapolis, Minnesota, while he interns for a summer job for an unnamed American corporation.
It was a great morning for a run. Blue skies and balmy weather. Too bad, it was a wee bit hard for me to keep up. Nonetheless, it was a good run around the mighty Mississippi River from the East bank to the West bank campus of University of Minnesota. Afterwards, I stopped at Brueggers Bagels for the necessary bagel (everything bagel, asiago parmesan bagel and a cinnamon raisin bagel) to be shared among the three brothers.
It was my first run since last week's epic Sunday of running and drumming, and I didn't feel too sore. However, there was this one hill that kicked my butt. It was long with a steady incline that never seem to crest. I attacked it like the other hills in my life, but started to sputter midway. Of course, my brother caught up to me and ran ahead. Sheesh. I used to be 21 too, you know.
Anyway, toward the last part of the run, my brother took off, but before he did, he said something like, "We're almost there, now finish strong!" My gut reaction was to kick him in the shins, because I was breathing pretty heavily, but I decided against it. (Never mind that I would never be able to catch up to him to kick him in the shins anyway). But, my brother's heart is in the right place, but can't I get a little more encouraging words, like, "You're doing great!" or "You can do it! Almost there!"
Ah, whatever. I'm just glad I got to run with my littlest bro in 'Sota! You betcha!
It was a great morning for a run. Blue skies and balmy weather. Too bad, it was a wee bit hard for me to keep up. Nonetheless, it was a good run around the mighty Mississippi River from the East bank to the West bank campus of University of Minnesota. Afterwards, I stopped at Brueggers Bagels for the necessary bagel (everything bagel, asiago parmesan bagel and a cinnamon raisin bagel) to be shared among the three brothers.
It was my first run since last week's epic Sunday of running and drumming, and I didn't feel too sore. However, there was this one hill that kicked my butt. It was long with a steady incline that never seem to crest. I attacked it like the other hills in my life, but started to sputter midway. Of course, my brother caught up to me and ran ahead. Sheesh. I used to be 21 too, you know.
Anyway, toward the last part of the run, my brother took off, but before he did, he said something like, "We're almost there, now finish strong!" My gut reaction was to kick him in the shins, because I was breathing pretty heavily, but I decided against it. (Never mind that I would never be able to catch up to him to kick him in the shins anyway). But, my brother's heart is in the right place, but can't I get a little more encouraging words, like, "You're doing great!" or "You can do it! Almost there!"
Ah, whatever. I'm just glad I got to run with my littlest bro in 'Sota! You betcha!
Monday, June 29, 2009
My first race
Below is my first race that I ran as part of the New York Road Runners club. I didn't run fast, not at all, but I finished! It's a mini-victory of sorts, because it means that I'm back to physical activity after nearly destroying my knee in a ski accident.
I couldn't have done it without my buddy, SLG aka Kermit, as we started training together by going on weekend runs. Thanks, SLG! You're awesome!
I really felt good that day, and was pretty excited about it. The crowds were huge, and five miles seems pretty long. But there were volunteers to cheer us on and water stations along the way. I even managed to grab the water cup, splash my head with the water, and still keep on running. I think it was all in slow motion too. The hills in Central Park don't seem like a big thing, but after running for a bit, they might as well be Mount Everest. Strangely, I had a lot of energy and managed to take on the hills without any problems. Toward the end of the race, I even managed to finish with a full-on sprint. Woot!
The feeling after finishing the race was an exhilarating feeling. It was only five miles, but it was five miles! I felt great, and if I can bottle that feeling of accomplishment, adrenaline, and pure joy, then I'd be a rich man. SLG and I took pictures of us after the race, and maybe I'll get around to posting them.
Of course, afterwards, we went and got H&H bagels on the UWS. Awesomeness!
Wish me luck for my next race... This thing can be addicting.
Achilles Hope & Possibility 5M
Distance: 5.0 Miles, 8.0 Kilometers
Date/Time: June 28, 2009, 8:30 am
Location: Central Park, NYC
Weather: 71 degrees, 71% humidity.
Bib 4405
Overall Place 1420
Gender Place 786
Age Place 140
Finish Time 51:43
Pace/Mile 10:20
AG Time 51:07
AG Gender Place 823
AG % 41.7 %
I couldn't have done it without my buddy, SLG aka Kermit, as we started training together by going on weekend runs. Thanks, SLG! You're awesome!
I really felt good that day, and was pretty excited about it. The crowds were huge, and five miles seems pretty long. But there were volunteers to cheer us on and water stations along the way. I even managed to grab the water cup, splash my head with the water, and still keep on running. I think it was all in slow motion too. The hills in Central Park don't seem like a big thing, but after running for a bit, they might as well be Mount Everest. Strangely, I had a lot of energy and managed to take on the hills without any problems. Toward the end of the race, I even managed to finish with a full-on sprint. Woot!
The feeling after finishing the race was an exhilarating feeling. It was only five miles, but it was five miles! I felt great, and if I can bottle that feeling of accomplishment, adrenaline, and pure joy, then I'd be a rich man. SLG and I took pictures of us after the race, and maybe I'll get around to posting them.
Of course, afterwards, we went and got H&H bagels on the UWS. Awesomeness!
Wish me luck for my next race... This thing can be addicting.
Achilles Hope & Possibility 5M
Distance: 5.0 Miles, 8.0 Kilometers
Date/Time: June 28, 2009, 8:30 am
Location: Central Park, NYC
Weather: 71 degrees, 71% humidity.
Bib 4405
Overall Place 1420
Gender Place 786
Age Place 140
Finish Time 51:43
Pace/Mile 10:20
AG Time 51:07
AG Gender Place 823
AG % 41.7 %
Saturday, June 20, 2009
A runner's blog
I am running!
A little background. Over a year ago, I had a major knee operation that required getting bolts in my knee. I have been neglecting the rehabilitation of my knee, and recently my doctor has been encouraging me to exercise and eat right due to my heart condition. So, to make a long story short, I started running.
It's only been a few weeks, but baby steps, baby, baby steps. This blog will help me keep track of my progress of my running escapades, and maybe share some other highs (and lows) in the fabulous life of moi.
I also started running with a running buddy and that's been awesome. It encourages both of us to get up early and run, run, run. And today, another buddy joined, and we happened to run into another buddy while running. We had a great fearsome foursome of runners. Starting at Rector Street on the west side, near the bottom of Manhattain, we ran to 23rd street, and then turned around to 13th. And to top it off, we walked to Murray's bagels on 13th and 6th for a well deserved treat. Whole wheat everything bagel, yum!
Last week my friend and I ran from Rector Street in Battery Park to about 46th Street on the west side. To top off that long run, we enjoyed H&H bagels. Nice to have a goal, a bagel goal.
The next running topic: is chocolate milk the best after drink after a long run? So says my friend, but I am skeptical. Let the truth (or chocolate milk) flow. Stay tuned.
To reward myself, I also announce that I'm kind of a big deal. Kinda.
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