Hi All
As Asta
and I are off on another trip soon, it is unlikely that I will be in a position
to publish next month’s newsletter, so, be warned and don’t panic if you notice
that your monthly fix hasn’t arrived.
Talking
about fixes, there is one literary fix that I can thoroughly recommend. Most of
my reading usually relates to technical digests and suchlike, however, recently
I relented and read a book that really touched my inner being. Later in this
newsletter, you will find an article on a book by Lorraine Moller.
When I
began reading this book, I found that I was immediately immersed in a world
that I really emphasised with. The trials and tribulations of training and
competing are exacerbated when the athlete is a woman and
Asta
enjoyed the book immensely as well, as she felt that it showed the world of an
elite athlete from a woman’s perspective. I enjoyed it because it brought back
to me the feeling of “having been there”, and this feeling relates to all
athletes, no matter what level of achievement they attain.
Read on
down, and get another perspective on how Lorraine Moller lived, loved, and
liberated.
PROGRAM
FITNESS
If you should be aware of someone
who might benefit from being on a running or walking exercise program, please
get them to log on to www.profitness.net.nz
for more information on how I may be able to help. They may also wish to
contact me direct via my email address. If you wish to know a bit about our Homestay operation, the
website can be seen at www.foreststay.com
***************************************************
On the Wings of
Mercury: The
(Paperback)
By
LORRAINE MOLLER is one of
Women's Marathons, winner of the Boston Marathon, three times the winner of the
Osaka international Ladies' Marathon, and a
Commonwealth Games medallist, she is indeed a living legend of the running
world.
After a childhood plagued with illness,
She went on to win a bronze medal in the marathon at the 1992 Barcelona Summer
Olympic Games at the age of 37. She traces her development as a world-class competitor
during a time when women's distance running was just hitting its stride. A long-time
battler
for equality and professionalism in distance running,
relationships, and the inner demons she strove to conquer.
With the roman god Mercury as her guide,
of self-examination and personal transformation. Here is a candid, personal
story of an extraordinary life: spirited, intelligent,
insightful, and highly entertaining.
(From: www.onthewingsofmercury.com)
The book is available at: http://www.lorrainemoller.com
***************************************************
Mileage vs. Time?
(excerpted from Karp, J.R. Training by Time. Running Times. June, 2009, by
RunnersWeb Digest.)
As runners, we tend to think a lot about mileage. Indeed, it's the number of
miles we run each week that often defines our status
as runners. The more miles we run, the more we're validated. However, the
amount of time spent running is more important than the
number of miles since it's the duration of effort (time spent running) that our
bodies' sense. A faster runner will cover the same amount of distance in less
time than a slower runner or, to put it another way, will cover more miles in
the same amount of time.
The slower runner may be running fewer miles, but the time spent running--and
therefore the stimulus for adaptation--is the same.
Endurance is improved not by running a specific distance, but by running for a
specific amount of time. The duration of effort is one of the key factors that
arouse the biological signal to elicit adaptations that will ultimately lead to
improvements in your running performance.
Focusing on time rather than on distance is a better method for equating the amount
of stress between runners of different abilities. Your legs have no
comprehension of what a mile is; they only know how hard they're working and
how long they're working.
--- Effort over time.
For interval workouts, a slower runner should not attempt the same number of
repetitions of the same distance as a faster runner,
otherwise he or she will experience more stress because he or she will be
spending more time running at the same relative intensity.
In an effort to equate the stress of interval workouts between runners of
different abilities, I have developed a hierarchy of
strategies:
(1) Decrease the length of each work period for slower runners (or increase the
length of each work period for faster runners) to
make the duration of each work period the same between runners.
(2) Decrease the number of repetitions for slower runners (or increase the
number of repetitions for faster runners) to make the
total time spent running at a specific intensity the same.
(3) Increase the duration of the recovery period for slower runners (or
decrease the duration of the recovery period for faster
runners) to make the work-to-rest ratio the same.
--- Nutrition Tips
I admit, my nutrition isn't always the best. With my chocolate binges and sugar
cereal breakfasts, my diet could use a major
overhaul. So, this month we have some nutrition tips from Brooke Joanna
Benlifer, R.D., a registered dietician in
1. For less sugar, more fiber, and a hefty calorie savings, buy fresh or frozen
fruits and vegetables rather than juice.
2. In general, foods with bulk that contain a lot of water (e.g., soups,
salads, oatmeal, melon) are more satisfying than foods that are
"dehydrated" like bars, breads, etc.
3. Include a banana and cinnamon (for the same number of calories as in just
two tablespoons of brown sugar) in your oatmeal for
better glycemic control, more satiety, a few grams of fiber, and some
potassium.
4. Use vegetables to bulk up your meals. Take a frozen meal or your own lunch
or dinner and pair it with lots of veggies (1/2 to 1 pound (250-500gm) of frozen veggies or a large salad).
5. Including some protein with every snack and meal helps keep insulin levels
low and your blood sugar on an even keel. Examples
include: adding nuts to cereal, cottage cheese with fruit, topping a pear with
a slice of cheese, having an apple with almond butter, and crackers with
salmon.
Want to know more? Go to Brooke's website at http://www.brookejoannanutrition.com.
******************************************************
"Many people shy away from hills. They make it easy on themselves, but that limits their improvement. The more you repeat something, the stronger you get."
JOE CATALANO
*********************************
Prevent Running Injuries
WHAT
KNEES NEED
Exercises that'll keep this critical joint performing its best.
By Sage Rountree
Image by Beth Bischoff
From the May 2009 issue of Runner's World
Knee pain often results from a weakness in the muscles
around the knee combined with a lack of flexibility, often in the hips.
A twisting low lunge addresses both problems, because it strengthens the quads
and the muscles in the lower leg, while stretching the hip flexors, glutes,
quads, and hamstrings,
and increasing mobility in your spine.
1. Step forward with your right foot, bringing your right knee directly
over your right ankle in a low lunge. Your left knee and foot should rest on
the floor. Inhale.
2. Exhale and twist to the right. Bring your left elbow to the outside
of your right knee. Bring your palms together and press your right shoulder up
and back, twisting the upper back. Keep your right foot relaxed and your weight
evenly distributed on it. Resist any tendency to roll to the outer edge of the
foot.
3. Stay for at least five breaths before carefully unwinding and
changing legs to twist to the left. You might be more flexible on one side, so
give your weaker side equal attention, even if it is not as comfortable at
first.
Sage Rountree, a yoga teacher and author of The Athlete's Guide to Yoga,
coaches runners and triathletes in
*********************************************************** Whole
Body Vibration Does Not Enhance Recovery Following a High-Intensity Interval
Training Session
Recently
researchers from
achieved
at peak oxygen consumption after which they performed a 3000m time trial and 8
x 400 meter high intensity interval session. The entire test battery was
performed two times.
One time was a control condition while the other utilized 2 x 15minutes of 12
Hz whole body vibration. Twenty four hours after the completion of the
vibration or control therapy the subjects performed the constant pace runs (60
and 80%) and the 3000m
time
trial. There were no improvements in performance for the 3000m time trial as a
result of the whole body vibration. Additionally, there were no positive
effects of whole body vibration on blood lactate levels, oxygen consumption, or
markers of muscle damage. Based upon these results it appears that whole-body
vibration at 12Hz is ineffective as a recovery modality.
Edge
J, Mundel T, Weir K, and Cochrane DJ. The effects of acute whole-body vibration
as a recovery modality following high-intensity interval training in
well-trained, middle-aged runners. Eur J Appl Physiol 105:
421
– 428. 2009.
From
www.nsca-lift.org
******************************************************
FOODS
THAT BOOST ENERGY
Whether you're injured or just
tired, these foods will help you bounce back fast
By Kelly
Bastone
Image
by James Worrell
PUBLISHED 03/01/2007
Runners would no sooner skip
prerun carbs than dash out the door bare-foot. But when the miles are done,
those same athletes might not think much at all about what they eat, as long as
they get something. Injured runners logging time on the bike might even skip a
meal altogether, in fear of gaining weight. Big mistake. Whether you're
recovering from a tough tempo run or tendinitis, food delivers the nutrients
your body needs to repair itself, making smart eating crucial to a strong
body and a speedy recovery. "Recovery is just like fixing a house,"
says Cynthia Sass, R.D., a sports dietetics specialist in
A combination of proteins, fats, vitamins, and minerals helps your body heal
microtears from exercise and overused tendons and sprained ligaments.
"Every part of the body is dependent on food for repair," says David
Grotto, R.D., a spokesperson for the American Dietetic Association. On a
cellular level, those repairs are constant, sidelining injury
or not. Over time, if cells don't get the nutrients they need, muscles and
connective tissues can weaken, leaving them more susceptible to injury.
"The decisions we make with our fork can set up roadblocks against future
injuries," Grotto says. So along with stretching, and icing if you need
it, these healing foods will help you get back on the road as quickly as
possible.
Red Bell Pepper
Just one red bell pepper provides 380 percent of the recommended Daily Value of
vitamin C, a nutrient crucial for repairing connective tissues and cartilage.
By contributing to the formation of collagen, an important protein used to
build scar tissue, blood vessels, and even new bone cells, vitamin C
facilitates the healing process. "Work in vitamin C throughout the day,
every two or three hours or so," says Sass, for five daily servings. Runners-up:
papaya, cantaloupe, oranges
Salmon
Salmon's nutritional benefits have been much touted for good reason. Fresh or
canned, salmon delivers two powerful healing nutrients: protein and omega-3
fatty acids. Protein does more than rebuild muscle after a grueling run; it
also repairs bones, ligaments, and tendons. "We tend to forget that
healing really means building new cells," says Sass. "And your body
needs protein to make those new cells." She recommends all runners eat
protein at every meal; injured runners should aim for four to five servings a
day, from low-fat sources like egg whites and lean turkey. Salmon, with two
grams of essential fatty acids per four-ounce serving, is doubly valuable.
"Omega-3s are significant anti-inflammatories," says Grotto.
"Eating fish high in omega-3s or taking supplements is like throwing a big
bucket of ice water on inflammation." Inflammation occurs when waste
matter generated by the body's repair efforts builds up around the injury,
inhibiting healing. Omega-3s help disperse that buildup, making them useful in
addressing everything from sore muscles to stress fractures. Runners-up:
mackerel, flaxseeds, walnuts.
Carrots
Eat carrots for a potent dose of vitamin A: a half-cup serving provides 340
percent of your Daily Value. This nutrient helps make white blood cells for
fighting infection, "which is always a risk with injury," says Sass.
You might not think infection is likely with tendinitis, but your body takes no
chances and activates the immune system, which ups vitamin A demand. Vitamin A
also helps repair postworkout microtears, so it's a valuable ally every day. Runners-up:
sweet potatoes, dried apricots, spinach
Fortified Cereals
Zinc is an important healing agent, but foods highest in zinc, like red meats,
often contain saturated fat, which aggravates inflammation. So when the body is
taxed--from exertion or injury--runners should reach for fortified whole-grain
breakfast cereals, which can deliver as much as 100 percent of the Daily Value
for zinc. By itself, zinc doesn't repair damaged tissue, but it assists the
proteins and fats that do. "Just don't overdo it," cautions Sass. Too
much of this potent mineral lowers HDL cholesterol (the good kind) and actually
suppresses your immune system. Runners-up: shellfish, sesame seeds,
pumpkin seeds.
Almonds
Just one ounce of almonds (roughly 20) contains more than 40 percent of your
Daily Value of vitamin E, an antioxidant that supports the immune system by
neutralizing free
radicals. Almonds, like hazelnuts and sunflower seeds, also supply
beneficial mono- and polyunsaturated fats, which are key building blocks for
healthy cells. "Fat is a structural part of your body, so don't skimp on
it, just eat the right kind," says Sass. "Almonds supply
heart-healthy fats that promote healing without clogging arteries." Runners-up:
nut butters, avocados, vegetable oils.
(From Runners World)
******************************************ONE-POT
PASTA MEAL A simple meal with a good mix of carbs and
protein (From Runners World)
By Liz Applegate Ph.D. This simple
meal with a good mix of carbs and protein, along with 70 percent of the DV for
vitamin C, works well during any phase of training. Eat the leftovers to refuel
after a lunchtime run.
1/2 box Barilla Plus penne pasta
2 tablespoons olive oil
2 cloves garlic, finely chopped
4 cups frozen stir-fry vegetables (broccoli, sugar snap peas, soybeans, red
pepper, onion, water chestnuts)
8 ounces cooked dark- and white-meat chicken
1/2 cup shredded Parmesan cheese
Salt and pepper to taste
In a large pot, cook the pasta per package instructions and drain in a
colander. In the same pot, heat oil and sautee garlic and veggies four to six
minutes on medium-high heat. Add chicken and heat through. Return pasta to pot,
toss with cheese, pepper flakes, salt and pepper.
Serves four
Calories: 491
Protein: 33 g
Carbs: 54 g
Fat: 17 g
******************************************************HAVE
A REAL GOOD LAUGH WITH THIS
'OLD' IS
WHEN... Your friends compliment you on your new alligator
shoes and you're barefoot.
'OLD' IS WHEN... A sexy babe catches
your fancy and your pacemaker opens the garage door,
'OLD' IS WHEN... Going braless pulls
all the wrinkles out of your face.
'OLD' IS WHEN... You don't care
where your spouse goes, just as long as you don't have to go along.
'OLD' IS WHEN... You are cautioned
to slow down by the doctor instead of by the police.
'OLD' IS WHEN... 'Getting a little
action' means you don't need to take any fiber today.
'OLD' IS WHEN... 'Getting lucky'
means you find your car in the parking lot.
'OLD' IS WHEN... An 'all nighter' means
not getting up to use the bathroom.
AND
'OLD' IS WHEN... You are not sure these are jokes?
*****************************************************
Cheers