Is Fitness All in the Genes?

Read the article [http://nyti.ms/fbxQBI] in the New York Times about this question and thought I'd share my two cents with you.

From my experience, I agree that there are only so much improvement that we can all expect from any training that we do. But I get worried when articles like this give the everyday person an excuse to not even make the effort. If I believed that genetics dictated the physical abilities of everyone, I mean, what would be the point of trying?

This is what I've experienced and what I've seen from other athletes. Genetics do play a big role, but they are not a be all to end all. If I were to put a value on how much certain aspects of running success, I would put it at 50% of it is genetics. 20% of it is training. 20% is age. 10% of it is diet, weight and/or lifestyle [amount of sleep, personal hygiene care, healthy choices, etc.]

My grandmother used to say that you can't make a silk purse out of a sow's ear. That may be a crude analogy but I think you can probably make the best pigskin purse by applying the same sewing technics on the pigskin as you would the silk. Meaning that you can get the best of what you've got by applying the best effort.

I've finished many a race behind a runner with better genetics than me. But I've also finished ahead of my share of runners that had genetically better VO2 Maxes than me. Give me a runner with a VO2 Max of 82 with no training at the start of a marathon, and I'll bet you that my VO2 Max body of 48 finishes that race 9 times out of ten before them [if not all ten]. If the genetically superior person does not train their genetically superior body, it limits it ability to provide superior performance.

So I agree you can put in what God left out. But you can play the best hand with the cards you were dealt.

 

Kindle - Top 20 Sports Blog

Just wanted to send out a Big Thank You to my readers regarding my accession on the Kindle Blog Lists. I have been informed that my Marathon Madman blog has moved up to the #20 spot on the Kindle's Blogs in the Sports category. I do realize that it's you that got me there, and I will continue to work to earn your support.

I really appreciate the support from all of you in achieving this. Your questions and input help me make this a better blog, day-by-day, week-by-week. I take my role in supplying you with running news that is timely and informational very seriously. And I plan to continue helping everyone in the running community keep abreast of topics, training plans, products, events, movies, articles and issues that keep us all out on the roads!

Please recommend my blog to all your other running colleagues, and please give me a favorable rating on the Kindle Store where it asks for your opinion in my blog description. I want to keep the price of my blog to a $1 a month, and every additional reader helps keep it there.

Again, Thanx!!!

Running in the snow and ice - Yaktrax Pro

If you are struggling with running in the snow and/or ice (and with most every state experiencing that this year) I have a product that will help you tackle the task of getting out the door without breaking your neck for each run.

Yaktrax Pro is shoe traction accessory that literally slips over the shoe before your go out each morning. It comes in three sizes and I wear a Size 13, so if it fits my size, I'm going to go out on a limb and say that there's one that would work for you.

I've tried others and I like Yaktrax Pro the best. The reason is that the bottom contains a strong wire spring/coil that can take a beating and still not lose its grip. Other brands usually have a set of small spikes on the bottom of the rubber sole, but this usually wears down quickly. The other brands also seem to snap off my running shoe easier in deep snow.

One of the season's tests this year in Minnesota has been the number of multiple 2 inch snowfalls occurring every 3 days. This product has held up well in running on streets before and after the plow has gone by, as well as the walk/bike paths that only get done if there is a snow depth exceeds 5 inches.

So if you are looking for a little help skating/skiing, or sloshing through the season in maintaining your running program, Yakima

- Posted using BlogPress from my iPad

Running for weight loss

January is a great month for veteran runners and just-getting-started runners alike. For the new runners, its just getting the established practice of running in a consistent manner. For the vets, its a chance to back off speed, endurance, and just let the body heal while getting ready for the upcoming year/season.

For both, this is a good time to start burning through the fat in our bodies. Nature has a way of adding pounds during the winter season. A lot of people believe its because of Christmas and the Holidays. Its probably true that all of the down time mixed with parties probably adds a few pounds. But I'm of the belief, that nature adds fat to the body during this season to insulate it from the cold during these months. Of course, that's probably imbedded in my mind because of the fact that I live in Minnesota.

One misconception that is repeated time and time again, is that you can only lose weight quickly if you run at less than 70% of your maximum heart rate. I believe that health club consultants are just trying to help new runners by repeating this misconception. But the truth is, you can lose weight at the 70-85% level, just as quickly. It's simple science.

Let's say you are a 200 lb. man that runs 3 miles a day. If you run a 10 minute mile, you will burn 12 calories a minute, 67% of those of which will be fat. If you run a 8 minute mile, [again staying in the 70-85% zone] you will burn 16 calories, but only 50% will be fat [the remaining calories being burned are carbohydrates in the blood]. Either way, you will be burning 8 calories of fat. One run will take you 30 minutes to complete, the other 24 minutes. Both runs burn the same amount of total calories and fat calories. So if you are looking at efficient running, the second option [running an 8 minute mile] would be the way to go.

I'm not advocating that you do all of your runs at 70-85% of your maximum heart rate, in fact, that would get you injured sooner or later. What I am advocating is that you don't fear incorporating a tempo of faster workout in your training because you were told those workouts don't burn fat [or that they don't burn as much fat].




- Posted using BlogPress from my iPad

Running Etiquette

After running the Walt Disney Marathon,i thought it would worth sharing a couple rules of the road to any runners/walkers that may be running/walking in their first race(s).

If walking, move to the side of the road. The middle of the road should be open for any runners following you as a open path. When you stop in the middle of the road, you open yourself to a number of runners either not looking up or talking to another runner, that could cause harm to yourself or the other runner.

If you are walking with a group of other walkers, when you walk on the side of the road, walk in single file [one behind each other]. There is nothing worse for a competitive runner than trying to run around a 'wall'.

When reaching a water table, do not come to a complete stop when you get your water. If you need to be at a stand still when you drink your water, wait until you've past the water table, go to the side of the road, and drink it there. Again, there is the chance mentioned above of another runner slamming into your back if you are stationary and they are moving.

Lastly, be honest with yourself and lineup at the start based on what you truly feel should be your finishing time. It wont be any fun if a number of runners push pass you, or simply just pass you for the first couple of miles in a race. Set a goal of passing more people after you get to the half way point of the race, that passed you up tot that point in the race. Ir's much more encouraging to finish the race that way than feeling that everyone has passed you and you must now try to make up for lost time.


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Weather Adjusted Running

Received a few questions on the Running in Hot Weather Blog. Since this is a concept that is rather neglected in running books and magazines, I thought best to give it more explanation.

Let's recap with my weather adjusted formula with humidity thrown in: "Pace Per Mile = 1+(Temperature – 60) + (Humidity – 50)% x Planned Pace"

Let's use an example. A runner that wants to run an 8:20 Pace Per mile in 75 degree heat and 75% Humidity would adjust his running time by the following calculation: 1 + ((75-60) + (75-50 x .1))% =1.175 x 500 (Pace in seconds) = 1.175 x 500 = 587.5 Pace Per Mile (or 9:48 MPM).

First, a disclaimer. I am not saying that it's time to pitch your heart rate monitors in the trash bin and replace it with this new adjustment for running. I am still in the camp that believes that HRM (Heart Rate Monitors) are the best technology device to assist runners in the past 20 years. That said I don't believe you should blindly follow any device, as we all have had HRMs that get affected by other wireless devices, battery strength, or syncing issues with the reader of the device.

I offer this Weather Adjustment as another tool in your arsenal for the sole purpose of my running column - - - that is, to keep you running.

If you are new to running, or even if you are a veteran, there are days that you feel like the run is twice as hard as others with no explanation. One reader was astounded at what I wrote with the question: "Are you saying that by running a 10 minute mile run as a training run during on hot, humid day during the summer, I can still realize a sub 1:45 hour Half Marathon in the fall?" That's exactly what I'm saying.

Let's break down what I'm getting at. I ran in 75 degree heat with 75% Humidity yesterday morning. When I looked at what I had to do for a training run, it was a 9 minute, 25 second pace per mile. Following my weather adjusted calculation; I set my training monitor to pace me at 11:04 pace per mile. Now, granted, the first mile this seemed almost turtle like, but by mile 5-6, I was feeling it, and my HRM was given me a reading like I was doing a 9:25 MPM.

So, why don't the running books push this concept more? For the life of me, I don't know why. Again, we are all an experiment of one, but I think everyone can benefit from this knowledge and use it in their training. Most running books have a section, maybe a chapter on it, but it's usually limited to giving you the warning not to run in that type of weather. Its good advice, but some runners that live in the south or in high humid areas don't have that option.

Remember that when you take on training for a time goal for a race, the recommended pacing time goals you are given are for certain ideal conditions. No coach worth his or her salt would ever expect their runner to do the same 8:20 pace per mile in 55 or 85 degree heat. By using the Weather Adjustment, you can still feel you have put in the same level of effort as running the 8:20 pace per mile as in perfect indoor conditions.

This adjustment becomes very apparent when the fall weather starts to go south. When you find the temperature drops below 60 degrees and/or humidity dropping to 50%, the 8:20 pace will still be challenging, but at least not unbearable. You will be glad that you didn't give up on your dream of running a sub 8 minute mile in the Half Marathon just because of the hot weather training runs that you had to do during the summer months.

Getting over a Bad Race

Alright, I am currently licking my wounds from running Grandma's Marathon at about an hour more than what the Prediction Charts had me at. I've had a great past six months of training and for what? Run a 5:10 when I should've had a 4:10.

Have you ever these thoughts? You train for an extended period for the planned race and fall well short of it?

I can give you my thoughts on why I failed. But before I get there, let me tell you how I succeeded.

I succeeded in the fact that I ran for the past six months while many of my colleagues didn't. I succeeded in losing 18 pounds in the past 24 weeks. I achieved a 2:00 Half Marathon that I haven't accomplished in three years. I accomplished a sub 25:00 5K that I hadn't accomplished in 3 years. I ran a personal best 53 total miles in an 8 day stretch, something I've never done in almost 30 years of running.

But I still came up short in the Marathon.

The Marathon is not your typical race. You can be in what you believe you best condition is, and a 5 degree temperature change can put all that training at risk. I'm not making excuses, but the Marathon has been for me, and many others, a crap shoot at best.

The point I'm making is that running and/or training for a race has its own internal 'Ying-Yang' balance. Yes, I had all of those positives during my training along with a bad Marathon. But all of those positives could have, I not saying for sure, but could have, led to my bad Marathon. 53 miles 3 weeks before the Marathon could've been a bad choice. Races the two weekends before the Marathon could've set me up for being tired on race day. But the key message that it taught me is that a one day race doesn't mean the past six months were all a waste. Sure, I was disappointed, but when I stepped back and thought about the successes so far this season, I wouldn't have traded a 4:10 Marathon for all of the mini-successes that I experienced.

In coming blogs, I will share some thoughts that I have, and things I've learned on what I believe makes a successful Marathon run. I've tried enough programs to know what works and what doesn't. I hope you will learn from all of my past mistakes. And also, for the successes.

 

Running and Weight Loss

I have been in the process of losing that winter weight. That 5 or 10 pounds that you pick up in the off season, or over the Holidays. After the first 10 weeks of the year, it's all off. Now I'm looking for any suggestions for looking the next 10 pounds.

After 40, losing weight is brutal. You can halt the weight gain by your running, but moving in the opposite direction always seems like it takes twice as long. The metabolism slows down, the recovery between runs takes a little longer, and the number of races that you run each year gets less and less.

But I've been working on a new method this year. Instead of getting on the scale each day, I've gone to one set 'scale day' each week. Instead of counting calories, I'm counting minutes. Instead of playing around with meal plans, spread the meals throughout the day. Don't overeat the right foods; just eat foods the right way.

I'm using my running this year as the great equalizer. If I get on the scale and see the weight the same or going up on scale day, I'm going to increase the minutes spent running/walking in the coming week. I'm not looking for anything more than a pound a week. But I'm not going to add more than 10 minutes each week regardless of what the scale says. This should be a fun experiment. But so far this year, I haven't needed to add the minutes (yet).

How are your weight loss plans going? Are doing better than the suggested 1-2 pounds a week? Do you have any ideas that you want to share? Write me at marathonmadman@gmail.com with your comments, I'm all ears.

Using MHR and RHR to calculate out everything necessary for your running program

So you have your MHR and RHR rates, now it's time to use these numbers to determine all of your heart zones.

Let's use an example to demonstrate the zones. First take you MHR and subtract your RHR. For our example, we will use 185 for the MHR and 55 for the RHR. Using the result, multiply it by .60, .70, .80, .85, and .90 and add your RHR to all of these percentages. Let's look at the example:

185 – 55 = 130

.50 – (130 x .5) + 55 = 120

.60 = (130 x .6) + 55 = 133

.70 = (130 x .7) + 55 = 146

.80 = (130 x .8) + 55 = 159

.85 = (130 x .85) + 55 = 166

.90 = (130 x .9) + 55 = 172

Your probably wondering why we use 85% for one of our calculations while all other calculations are done on increments of ten. 85% is used as a common threshold for the body moving from an aerobic state to an anaerobic state. This means that you are using your muscles without oxygen, which will limit the amount of time you can continue running before the muscles will give out. Outside of speed workouts, you normally don't want to exceed the 85% even in your running or risk failure of your muscles to continue to perform. 50% is widely accepted as the minimum training threshold for gaining any type of endurance for running.

So how should we use these zones? Well, from my past post, remember that you can use these zones to determine what zone you should be training in for each running day:

50-60% (120-133) is usually considered warm-up or if you are going very easy, as in recovery, from a heard workout the day before.

60-75% (133- 152) is considered Aerobic Development – Long Slow Distance, or easy days.

75-85% (152-166) is when you are trying to build aerobic endurance.

85-95% (166- 179) is all anaerobic endurance, so this for distance that is ¼ to 1 mile in distance.

95-100% (179 and above) all speed, going more than a quarter mile at this level is very, very difficult.

Now I want to stress that these are just averages. If you have your maximum and threshold rates determined by a certified health club trainer, the reading will be a lot more accurate. For example, I have a 185 MHR and 55 RHR. When I have been tested, my zones end up like this:

Warm-up = 127 – 142

Aerobic Development = 142 – 152

Aerobic Endurance = 152 – 162

Anaerobic Endurance = 162 -172

Speed/Power – 172 plus.

As you can see, the feedback from the testing done at a health club monitoring my heart rate through various speeds, inclines and stresses is a lot more accurate than using the percentage formulas. Again, not a wide margin of difference, but still more accurate to the point of letting me know the exact number of beats for the training, especially in terms of moving from aerobic to anaerobic.

Tomorrow, we will put this together to put together a weekly training program for your running improvement.

Mileage is an item that all runners, from the newbie to the most experience, that is hard to determine what is the right amount? I have never run more than 50 miles in any given week anytime in my running experience, so if you’re an elite athlete that puts in 4000 miles plus each year, I can’t give you any advice.

But for anyone else, it depends where you are at with your running experience. This blog will cover those of you that are getting back into running or those of you getting started.

If you are getting started, or haven’t run in over 3 months, you should get started slowly. What do I mean by slowly? It means go by time, not by distance. Start with 20 minutes. Either run very slowly or try run-walking. Jeff Galloway has a program for starting runners as well as for marathoners, where his students run 4 minutes with a one minute walking break. Bonnie (my wife) and I do this on our easy runs as well as on our long runs (more than 5 miles or more than one hour). Does it help us get faster? Probably not, but it helps us recover a lot quicker. The last thing you want to do when you get started or are coming back after a long layoff, is to run long or hard enough to get you dreading the next run.

The goal in running, write this one down, is to keep running. Not every day, not without stopping, not without walking, not to the point of injury and not without totally wearing yourself out to the point of hating the thought of putting your running shoes on again.

If this means you have to take longer walking breaks, that you run every other day, or even every third day, you do it. Again, as I mentioned before, it’s consistency that’s important. Not speed, not distance, not an everyday commitment. As long as you keep running, you are meeting your first goal, to stay with it.

So how much is enough? For first time runners, remember that Dr. Kenneth Cooper in his book Aerobics said that anything more than 15 miles a week in aerobic conditioning, is for a goal beyond than keeping fit. Another rule says that 20 minutes, 3 times a week is the minimum. Let’s simplify and say 20-30 minutes, 3-4 times a week. And if you think I mean running, that’s not necessary. If you are getting started, walking is fine. Start running when you get tired of walking.

Here’s a secret that I don’t see advertised enough. Whether you run or walk a mile, you burn the same amount of calories. I going to repeat that as encouragement for any of you that believe you read that wrong. Whether you run or walk a mile, you burn the same amount of calories. New runners/walkers have a hard time getting their head around that fact. A 200 pound runner that can finish a mile in 5 minutes (that I would like to see) burns 136 calories. If he/she runs it in 10 minutes, he/she would burn… yep, 136 calories. Want to guess how many calories they burn if they can walk a mile in 15 minutes?

So with distance, it doesn’t matter if you run or walk it, you burn the same amount of calories. So again, remember, just stay with it. If you need to take a break by walking, remember, that you when you do finish, you burned the same amount of calories as any runner that weighs the same and went the same distance.

NEXT: How many miles for the experienced runner?

Losing weight with a running program

I received a question from a reader that is starting running program with the hope of losing a number of pounds that they picked up since their colleage days. He asked if I had any suggestions on how to lose as many punds in the shortest amount of time.

First, I want to say that it depends on a number of factors. I struggle myself with keeping weight off but am glad that I have this lifetime sport (which I love) to help me in maintaining a weight I find acceptable.

I say 'acceptable' because we all have different goals. Some want to just take off 5-10 pounds, some want to take off 50-100. As George Sheehan said, "All of us are an experiment of one." But I will impart what I believe is a truth that is true regardless of your goal. If you're running now, more running is not as effective as diet, and if you're starting from a base of non-running, running will work wonders for you.

Here's what I've found. I've been able to lose 2-3 pounds in a week by adding more running miles, but 4-6 pounds in a week by cutting back on the amount of calories that I eat.

But again, remember that I've been active in running for the past 25 years. If you are not a regular runner, you may think, 'If he's ben running for 25 years and can only lose 2-3 pounds per week, what's the use of me trying?' But imagine the advantage you have on me. If you start running now, combine diet with exercise, you will be losing twice what I can accomplish.

How many miles should you start with? That's the subject for tomorrow's blog.