Wei's profileKriminal House, bunker BPhotosBlogLists Tools Help

Blog


    11/25/2008

    The Next Step

    The Next Step
    After your race, light and steady training will help you avoid postrace pitfalls.

    By Kelly Bastone


    Meghan Chisholm's first marathon so completely zapped her motivation that she quit running for a month. She kept active with yoga and spinning classes, but when she wanted to restart serious training, even a three-mile jog felt hard. "It was sad," says Chisholm, 23, of New York City. "I had to start over to get back the mileage."

    It's easy to land back at square one just weeks after a big race. You may feel, like Chisholm, so spent by the rigors of training that you don't want to run another step. Conversely, you may feel so pumped up after finishing your first half or full marathon that you immediately jump back into training or racing, then get injured and unable to run. Either way, you can end up out of shape. But with the right postrace plan, you can get the break you need and preserve your conditioning for the next season's success. "Planning beyond the finish line," says Christine Hinton, an Annapolis, Maryland-based running coach, "is the key to making sure you stay fit and healthy."

    Resisting the Slump

    After your big event, it's critical to not stop running altogether. If you do, you're likely to pack on the pounds, and you'll have to work even harder to claw your way back into shape. A study in the February 2008 issue of Medicine and Science in Sports & Exercise reported that when runners quit, they quickly gained three to four pounds, and picking up their previous routine wasn't enough to shed the weight they'd gained.

    You can avoid this with some critical steps on race day, says Hinton. Walking and stretching immediately will help reduce soreness in the following weeks. Greg McMillan, a Flagstaff, Arizona-based running coach, also recommends taking a few days off, and then gradually starting to run again to maintain a base of cardiovascular fitness and muscle strength. "Aim for consistency, not monster mileage," he says. While you're keeping your running light, mix up your routine. Hook up with the running buddies you haven't seen for a while, or explore new routes.

    If you decide to race in the six to eight weeks following a fall marathon or half-marathon, keep your ambitions modest, says McMillan. Don't go for a personal record, but rather sign up for races that promise rewards beyond your finishing time. Run a friend or a family member through a first 5-K. Enter a Turkey Trot that benefits a local homeless shelter. Pick a race in a tropical vacation spot. "Anything that reminds you that running is fun," says McMillan.

    Curb Your Enthusiasm

    Getting overly excited after a successful big race can just as easily get you in trouble. Finishing a first marathon or setting a personal record may make you want to find out how much better you can do with even more training.

    "I see a lot of runners who can't get off their high and want to roll right into the next marathon," says Lisa Felder, an assistant coach for Team in Training in Oakland, California. Enthusiastic beginners, in particular, can neglect to give their muscles enough time to recover. Most people shouldn't begin earnest training until five or six weeks after a half or full marathon. "It's important to respect what running a marathon does to your body," Felder says.

    After months of having your life revolve around training, it can be tough to cope with a sudden drop in mileage. Expect that backing off to recuperate can make you feel sluggish. With rest and easy running, you'll easily reclaim your race sharpness when you're ready. That balance is the secret to a perfect off-season. It lets you carry your fitness forward-and even improve your time.


    Run Better

    Plan your racing schedule well in advance so you stay on track after your big finish. You'll know what's next, and won't worry "now what?"


    --
    Wei
    xiaokanye atsign gmail dot com

    Beijing Marathon, 10/18/2009
    "When we are confident, we can rationalize away any potential problems; without confidence, even slight threats become magnified." - Hal Higdon

    I Can't Lose Any More Weight

    Q: I've lost 95 pounds. Although I exercise every other day, my weight loss seems to be slowing down. My doctor says I still need to lose another 30 pounds, though. What can I do?

    A: You don't mention how long it's taken to lose nearly 100 pounds, but that's a considerable amount of weight and your body may simply be "shocked" and trying to adjust to the changes. It's natural for the body to reach a plateau, often after around six months of steady weight loss.

    Even though you may want to continue losing, at this point it's probably a good idea to change strategies. You're in danger of gaining the weight back that you've lost. When the body senses that fat stores have fallen below a (theoretically estimated) set-point, its fat-preservation mechanisms kick in and try to help it regain the lost fat. Fat is stored energy, after all, and the body seems to be hard-wired to favor storing energy rather than letting it go. As a result of your weight loss, a host of biological signals may be making you more inclined to eat more and exercise less in order to return to what the body senses is its "normal" fat level. These triggers might make you get hungrier sooner in between meals, crave more snacks, or take longer to feel full when you do eat, for example.

    For now, it may be a better idea to shift into weight-maintenance mode to allow your body to stabilize.

    Exercise is a key weapon for weight loss, especially during the maintenance phase. You don't mention what type of exercise you're doing, but it should include a combination of cardio workouts such as walking, swimming or cycling, along with weight training to target muscles.

    When you lose weight, you also lose lean body mass, a proportion of which is muscle tissue. The faster and greater your weight loss, the more muscle tissue is lost. Weight training has been shown to decrease the amount of lean body tissue that's lost during periods of weight loss. So if you haven't already, include weight training in your routine, along with performing cardio (aim to accumulate 60 to 90 minutes per day on most days of the week). Try to target all your major muscles in your upper and lower body on two to three days per week. You can get ideas for specific workouts and exercises from the MSN Fit Zone.

    As far as diet goes, rather than trying to deprive yourself further to encourage more weight loss, aim for a caloric intake that keeps your weight stable. Instead of "dieting," use this period as a time to improve the quality of what you eat. Rather than just counting calories or portion sizes, look at the nutrient intake. Are you getting all the vitamins and nutrients and other beneficial compounds found in foods that you need?

    You can keep a diet diary, tracking everything you eat and then entering the information into a nutrition database to get an estimated nutrient breakdown. Try the U.S. Department of Agriculture's MyPyramid Tracker, or check out My Wellness Center on MSN Health & Fitness.

    An easy way to improve the quality of what you eat is to make sure you are meeting the recommended servings of different types of foods recommended in the USDA's Dietary Guidelines for Americans. Once you know your nutritional status and what you should aim for, experiment with new ways to improve how you eat.

    You may find that you need to eat more fiber, or that you are low in certain vitamins. An easy fix might be to snack on nuts or to throw more veggies into your salads. You may need to increase the amount of unsaturated fat you eat and decrease the amount of "bad" saturated and trans fats. One way to do this would be to eat fewer animal products like meat, butter, and cheese, and add more plant oils such as walnut oil or olive oil to foods.

    Other easy ways to boost the nutrient values or your everyday foods: Add an extra fresh or frozen vegetable or fruit to every single snack and meal. For example, throw some roasted peppers on your morning omelet, add spinach leaves to your sandwich, snack on fruit, and eat a fresh-fruit-and-ice smoothie for dessert. By eating more nutrient-dense foods, you'll be improving your health dramatically.

    Use your plateau/maintenance phase as a time to keep weight stable, improve the nutrients that you eat and to get stronger and develop more stamina from exercise.After three to six months, you can aim for weight loss again.

    --
    Wei
    xiaokanye atsign gmail dot com

    Beijing Marathon, 10/18/2009
    "When we are confident, we can rationalize away any potential problems; without confidence, even slight threats become magnified." - Hal Higdon

    11/24/2008

    Owner's Manual: Personalized Paces

    an excerpt from running time.com
     
    Effort-Based Training Correlations Chart

    1. 
    Purpose of this Workout: Maintain aerobic endurance while getting maximum recovery before a race.
    Phases: I / III / IV
    % Effort: Slowly slogging at 60-65% =
    Perceived Exertion Feels Like: A very easy pace, like no work is being done. Awkward to jog so slowly; might be difficult to work up a sweat.

    2.
    Purpose of this Workout: Help muscles recover glycogen stores by burning fat as a primary fuel.
    Phases: I Thru IV
    % Effort: Just jogging at 65-70% =
    Perceived Exertion Feels Like: It's a fast jog and you are not tired at the end unless you run many miles. You can carry on a full conversation even though you can hear your breathing.

    3.
    Purpose of this Workout: Develop and maintain local muscle endurance and mental patience.
    Phases: I / II
    % Effort: Loping long and easy at 60-75% =
    Perceived Exertion Feels Like: It's a slow run; still easy to talk. You'll be tired after long runs and you might want a nap to recover, but it never feels difficult.

    4.
    Purpose of this Workout: Prepare muscles to make the transition from aerobic to anaerobic running.
    Phases: II / III
    % Effort: Striding steadily at 75-80% =
    Perceived Exertion Feels Like: A faster pace but still easy enough to sustain "forever." You're breathing harder and are conscious of the faster turnover. You can talk in short sentences between breaths; it's your half marathon pace.

    5.
    Purpose of this Workout: Improve anaerobic threshold and learn to run while fatigued.
    Phases: II / III
    % Effort:  Running rapidly at 80-85% =
    Perceived Exertion Feels Like: You're huffing and puffing too hard to talk except in words or very short sentences. It's uncomfortable but sustainable for 3–4 miles and close to 30 seconds slower than your 5K race pace.

    6.
    Purpose of this Workout: Increase your VO2 max and improve mental toughness.
    Phases: II / III / IV
    % Effort: Determined dashing at 90-95% =
    Perceived Exertion Feels Like: It's very fast but not all out. No talking here! You must consciously work to run this fast. However, you have enough left to kick the last 100m.

    7.
    Purpose of this Workout: Improve lactic acid tolerance, get very, very tough mentally and learn to relax as you tie up.
    Phases: III / IV
    % Effort: Serious sprinting at 95-100% =
    Perceived Exertion Feels Like: It's significantly faster than race pace. Your legs are full of lead; you are tying up as you near the finish. You are close to full sprint speed. For longer intervals, it's very painful.

    This chart is designed to help runners who don't use heart rate monitors, but prefer to use perceived exertion to determine appropriate pace. Next month I'll offer shortcuts, a few caveats and some praises about the use of the sports bands and full details on how to use the chart. 'Til then, don't get nailed for speeding through your workouts.


    --
    Wei
    xiaokanye atsign gmail dot com

    Beijing Marathon, 10/18/2009
    "When we are confident, we can rationalize away any potential problems; without confidence, even slight threats become magnified." - Hal Higdon
    11/23/2008

    How to Be a Greener Runner

    How to Be a Greener Runner
    30 things even a busy, sane person (i.e., you) can do.

    By Jason Stevenson


    Get to Workouts

    Good: Bike to all group runs and track workouts.
    Better: Run to a local farmers' market to buy produce.
    Best: Start all your runs from your home or office.


    Race

    Good: Participate in eco-conscious races (check out page 74 or go to runnersworld-greenteam.com)
    Better: Carpool or take public transit to get to and from events.
    Best: Race in your hometown as much as possible.


    Hydrate

    Good: Buy powdered sports drinks and mix them yourself.
    Better: Wave away plastic race cups by carrying your own water in a secure container (like Amphipod's Hydraform Handheld Pockets).
    Best: Use reusable bottles instead of throwaway plastic water bottles.


    Buy New Shoes

    Good: If you run on trails only occasionally, buy one pair of shoes that can handle light off-road use.
    Better: Pick shoes that are made with fewer nasty solvents and recycled components, such as the Nike Air Pegasus 25 and END's Stumptown.
    Best: Buy the Brooks Trance 8. Its midsole is made out of BioMoGo, a material that reportedly decomposes 50 times faster than conventional midsoles.


    Buy Apparel

    Good: Buy shirts, outer layers, and especially socks made with merino wool, a natural and renewable resource.
    Better: Buy clothes made from recycled postconsumer polyester, like Patagonia's Capilene 1 T-shirt. And when you're done with it, Patagonia will recycle it into other apparel.
    Best: Hold off on new purchases and wear your existing apparel as long as you can.


    Make a Difference

    Good: Donate to the Rails-to-Trails Conservancy, local parks boards, or other organizations that create and promote new trails or running paths.
    Better: Volunteer to clean up a local trail, or adopt a road you like to run on.
    Best: Organize a recycling drive at a local race where participants can bring old gear.


    Care for Your Gear

    Good: Restore the breathability and repellency (and extend the lifespan) of your waterproof gear by washing it with McNett's ReviveX.
    Better: Reduce your consumption of plastic and water by switching to superefficient concentrated forms of laundry detergents.
    Best: Wash your apparel in cold water and hang dry. (Bonus: Your clothes won't pill, and they'll last longer.)


    Fuel Up

    Good: Recycle energy-bar wrappers with the Energy Bar Brigade (see terracycle.net), which up-cycles them into other products. For each wrapper you save, sponsors give 2 cents to a charity you pick.
    Better: Make your own energy bars. You can buy mixes or see page 41 for a recipe.
    Best: Eat one less serving per week of meat, which requires significantly more fuel and water to produce than other sources of protein.


    Cross-Train

    Good: Run outside whenever you can (rather than inside on a treadmill).
    Better: If you need snowshoes, a bicycle, or a set of weights, purchase gently used equipment rather than new gear. Try buying it from someone local through a resource like Craigslist.org.
    Best: Leave your car in the driveway and bike or run to the gym once a week.


    Deal with Old Shoes

    Good: Wear them casually afterward. They may lack cushioning for a long run, but they're fine to walk the dog.
    Better: Donate them to Nike's Reuse-A-Shoe program, which recycles the shoes to help surface new tracks and for other uses.
    Best: Donate them to Soles4Souls, Shoe4Africa, or One World Running, outfits that give shoes to needy people. For more information, check out runnersworld.com/donate.



    --
    Wei
    xiaokanye atsign gmail dot com

    Beijing Marathon, 10/18/2009
    "When we are confident, we can rationalize away any potential problems; without confidence, even slight threats become magnified." - Hal Higdon
    11/16/2008

    10 Interview Questions Decoded - msn career

    this is a copy-and-paste from msn career
     

    10 Interview Questions Decoded

    By Selena Dehne, JIST Publishing

    Anyone who's ever spent time in a job search has probably walked away from at least one interview knowing right away that he botched it. Quite often, people who do feel confident about their last interview know they still could have answered one or two questions much better than they did.

    The problem behind such scenarios is that too often, job seekers misunderstand or underestimate what they're being asked during an interview, according to Jack Warner and Clyde Bryan, co-authors of "Inside Secrets of Finding a Teaching Job." A question such as, "Do you have any more questions for me?" may seem innocent and simple enough to answer, but candidates who give a weak response are usually the ones screened out of consideration for the job.

    Job seekers should be aware that every question an interviewer asks is an opportunity to sell themselves as the most outstanding, must-have candidate for the job. In their book, Warner and Bryan identify some of the most popular interview questions, reveal what interviewers really want to know when asking them and offer tips to help job seekers develop a savvy response.

    These questions include:

    Tell us about yourself.

    What they're really asking: What makes you special? Why should we hire you?

    Tips: Prepare several selling points about yourself. Give a quick "elevator speech" that overviews your experience and achievements.

    What are your greatest strengths?

    What they're really asking: How do you perceive your talents and abilities as a professional? Will you be an asset to our organization?

    Tips: Sell yourself. If you don't promote your strengths, nobody else will. Prepare six or seven responses. Be "confidently humble."

    What are your greatest weaknesses?

    What they're really asking: How honest are you being about yourself with us? How realistic are you?

    Tips: Present your weakness as a positive. Don't talk too long or emphasize your downfalls.

    Why are you interested in working here?

    What they're really asking: How dedicated are you? Do you have a passion for this type of work?

    Tips: Keep your answer simple and to the point. Stay away from such responses as, "Many of my friends have worked here." This response isn't very impressive.

    Why should we hire you?

    What they're really asking: Can you convince us you're "the one?" Can you sell your "product?"

    Tips: Make a powerful statement about the value you'll bring to their organization. Toot your own horn, but be wary of sounding arrogant.

    Where do you see yourself five years from now?

    What they're really asking: Will you be here for only year a before moving on, or are you committed to staying here for a while? Are you a stable person? Can you set goals for yourself?

    Tips: Be aware that they might not want to hire someone who will be around for only a year or two. Feel free to say that you have one goal at the moment: to be the very best employee for that particular job.

    What are some of your hobbies?

    What they're really asking: How well-rounded are you? What do you do outside of work that might transfer positively into the workplace?

    Tips: Emphasize any hobbies or activities that may relate to the job. Help the interviewer learn more about you and perceive you as a person, rather than a job candidate. Therefore, don't just answer questions, respond to them.

    Would you be willing to pursue an extra certificate or credential?

    What they're really asking: How is your attitude? How flexible are you?

    Tips: Tell the interviewer how important professional growth is to you. Understand that the person who will impress the interviewer the most is the one willing to do the extra work.

    What were you hoping we'd ask today, but didn't?

    What they're really asking: Is there anything special about yourself that you want us to know?

    Tips: Consider this a "show and tell" opportunity. Use materials from your portfolio to convince them how valuable you'll be to their organization.

    Do you have any questions for us?

    What they're really asking: Are you prepared to ask questions? How interested are you in this position?

    Tips: List five or six questions on an index card. Ask at least one question, even if all of your prepared questions have been answered. Never say, "No, you've answered all of my questions."

    Warner and Clyde remind job seekers that it's important to sound natural and thoughtful when replying to such questions, saying, "Don't let your responses sound 'canned' or rehearsed. It's important to make the interviewer feel as though you've given serious thought to their question and are genuinely interested in the job."

    Selena Dehne is a career writer for JIST Publishing who shares the latest occupational, career and job search information available with job seekers and career changers. Her articles help people find meaningful work, develop their career and life plans, and carry out effective job search campaigns.

    Copyright 2008 JIST Publishing. All rights reserved. The information contained in this article may not be published, broadcast or otherwise distributed without prior written authority.
    Story Filed Thursday, October 23, 2008 - 1:18 PM

    --
    Wei
    xiaokanye atsign gmail dot com

    Beijing Marathon, 10/18/2009
    "When we are confident, we can rationalize away any potential problems; without confidence, even slight threats become magnified." - Hal Higdon
    9/15/2008

    the ave (blue scholars lyrics)

    I be a patient man, waiting for the rain to come down
    My feet touch the ground, but my head's in the clouds
    I be Prometheus Brown, stealing the fire outta heaven
    The setting is several city blocks off the seventy-one stop
    I walk around the district, distracted by the decadent madness of
    All the undergrads and addicts
    Club rats, heads, space cadets, crackmatics (?)
    One of the few places that they coexist on the planet
    Whatever happened to the avenue before the summer of 2002
    Lounging with Coo on 42nd
    My how time flies when we're waiting for the chari,
    Eating vegan sandwiches but can't undersubtract our sobriety
    Pondering society itself, he's eying me like I ain't gonna bring it to his health
    He don't want it, cuz certainly he knows
    he's just another sucker without his fraternity brothers to back him up
    Campus parkway, up to 41st, 42nd, 43rd, 45th, and up to 47th
    To the edge of the bubble all the way to(?), saying
    F--- class, get your education on the ave!
    Campus parkway, up to 41st, 42nd, 43rd, 45th, and up to 47th
    To the edge of the bubble all the way to (?), saying
    F--- class, get your education on the ave!
    I be a patient man, waiting and checking for the sound
    of potential break records up the second time around
    In fact, we made this track from a sample we jacked,
    from some vinyl we dug up out of the crates on the ave
    Rats escape the lab infestations in all
    There be cracks on the sidewalk made from the fall
    A nazi dreadlock (?) strumming on his broken guitar
    Singing Bobby Lanfau (?) outside of the bookstore
    I purchased a journal in which the verses I recite, reside
    I write vividly to capture the vibe,
    I'm like hey kid, walk straight, master your high
    If you listen you can hear the eye of the city cry
    The sound is often drowned by Hollywood scholars
    Intoxicated so save it for the coffee shop philosophers
    The so-called artists, the poets and the prophets
    Scenery is changin', ain't nobody can stop it
    Campus parkway, up to 41st, 42nd, 43rd, 45th, and up to 47th
    To the edge of the bubble all the way to (?), saying
    F--- class, get your education on the ave!
    Campus parkway, up to 41st, 42nd, 43rd, 45th, and up to 47th
    To the edge of the bubble all the way to (?), saying
    F--- class, get your education on the ave!
    Walking to the 71, to the 72 downtown…


    --
    Wei
    xiaokanye atsign gmail dot com

    Beijing Marathon, 10/19/2008
    "When we are confident, we can rationalize away any potential problems; without confidence, even slight threats become magnified." - Hal Higdon
    3/15/2008

    RW Quote of the Day



    "Basically, you have all these different types of workouts. You've got general distance running, you've got fartlek, you've got hill work, you've got aerobic training sessions, you've got anaerobic training sessions and then you've got the rest phase. You take these phases and you arrange them in the right order. "

    Jerome Drayton, winner of the 1977 Boston Marathon


    --
    Wei
    xiaokanye atsign gmail dot com

    Beijing Marathon, 10/19/2008
    "When we are confident, we can rationalize away any potential problems; without confidence, even slight threats become magnified." - Hal Higdon
    1/3/2008

    New Year’s Word Origins

    == quote ==

    Auld lang syne is a phrase that literally means "old long since" or "old long ago" and became famous in Robert Burns's 1788 song:

    For auld lang syne, my dear,
    For auld lang syne,
    We'll tak a cup o' kindness yet,
    For auld lang syne.

    The germ phrase has been traced back to an anonymous ballad in the Bannatyne Manuscript of 1568, "Auld Kyndnes foryett."

    Champagne is the name of a province in eastern France and the varieties of still or sparkling wine made from the grapes there. As defined by French law, only sparkling wine from Champagne can be called "champagne." It must be fermented in the bottle and varies from brut, the driest, to sweeter doux champagnes. Champagne is sometimes called "the wine of love."

    Resolution is from the Latin resolutio, resolution- from resolvere meaning "to loosen or dissolve again," (re- + solvere) which was the original meaning of resolve. The meaning "to determine or decide upon a course of action, etc." was first used in English around 1523.

    The practice of drinking a toast started in the 17th century with the naming of a lady at a banquet to whose health the others present were requested to drink. Pieces of spiced toast were once placed in wine and the idea of this practice was that the lady's name flavored the drink as pieces of spiced toast once would have.
    == unquote ==

    the original is at http://dictionary.reference.com/features/newyears.html

    --
    Wei
    xiaokanye atsign gmail dot com

    Beijing Marathon, 10/19/2008
    "When we are confident, we can rationalize away any potential problems; without confidence, even slight threats become magnified." - Hal Higdon

    12/31/2007

    Excercise

     
    == quote ===
     
    Although there are no sure-fire recipes for good health, the mixture of healthy eating and regular exercise comes awfully close. Most of Nutrition Source is dedicated to singing the praises of a good diet. This is where exercise gets its due.

    Regular exercise or physical activity can do everyone a world of good. It helps prevent heart disease, diabetes, osteoporosis, and a host of other diseases, and is a key ingredient for losing weight or maintaining a healthy weight ( 1).

    With all these good things going for it, it's mind boggling that only a minority of Americans get enough exercise or leisure-time physical activity to benefit.( 2)

    Body-wide benefits

    Studies that have followed the health of large groups of people for many years, as well as short-term studies of the physiologic effects of exercise, all point in the same direction: A sedentary (inactive) lifestyle increases the chances of becoming overweight and developing a number of chronic diseases. Exercise or regular physical activity helps many of the body's systems function better and keeps a host of diseases at bay. According to the US Surgeon General's report, Physical Activity and Health ( 1), regular physical activity:

    • improves your chances of living longer and living healthier
    • helps protect you from developing certain cancers, including colon and breast cancer
    • helps prevent or control type 2 diabetes (what was once called adult-onset diabetes)
    • helps prevent arthritis and may help relieve pain and stiffness in people with this condition
    • helps prevent the insidious loss of bone known as osteoporosis
    • reduces the risk of falling among older adults
    • relieves symptoms of depression and anxiety and improves mood

    The cost of inactivity

    If exercise and regular physical activity benefit the body, a sedentary lifestyle does the opposite. According to analyses by Graham Colditz, a professor of epidemiology at the Harvard School of Public Health, the direct medical cost of inactivity is at least $24 billion a year.( 3) An analysis of health-care costs by a team from the federal Centers for Disease Control and Prevention suggests that because individuals who are physically active have significantly lower annual direct medical costs than those who are inactive, getting people to become more active could cut yearly medical costs in the U.S. by more than $70 billion.(4)

    Reaping the benefits

    A wealth of studies have established the benefits of exercise. Yet two related - and very practical - questions remain: What is the best kind of exercise? and How much exercise do we need each day?

    Cardiovascular Exercise

    If you don't currently exercise and aren't very active during the day, any increase in exercise or physical activity is good for you. Some studies show that walking briskly for even one to two hours a week (15 to 20 minutes a day) starts to decrease the chances of having a heart attack or stroke, developing diabetes, or dying prematurely.

    The U.S. Surgeon General,(1) along with the Centers for Disease Control and Prevention and the American College of Sports Medicine,( 5) recommend getting a minimum of 30 minutes of moderate-intensity physical activity on most days of the week. You can do all 30 minutes at once or break it up into 10- or 15-minute periods.

    Moderate intensity exercise or physical activity is activity that causes a slight but noticeable increase in breathing and heart rate. One way to gauge moderate activity is with the "talk test" - exercising hard enough to break a sweat but not so hard you can't comfortably carry on a conversation.

    Exercise experts measure activity a different way. They talk about metabolic equivalents, or METs. One MET is defined as the energy it takes to sit quietly. For the average adult, this is about one calorie per every 2.2 pounds of body weight per hour someone who weighs 160 pounds would burn approximately 70 calories an hour while sitting or sleeping.

    Moderate intensity activities are those that get you moving fast enough or strenuously enough to burn off three to six times as much energy per minute as you do when you are sitting quietly, or exercises that clock in at 3-6 METs.

    Brisk walking fills the bill for moderate-intensity activity. How fast is brisk? For the average person, it means walking 3-4 miles an hour, or about as fast as you'd walk if you were late for an important appointment. Walking is an ideal exercise for many people - it doesn't require any special equipment, can be done any time and any place, and is generally very safe.

    Energy requirements of common daily activities*
    Leisure activities METs**

    Mild

    Playing the piano 2.3
    Canoeing (leisurely) 2.5
    Golf (with cart) 2.5
    Walking (2 mph) 2.5
    Dancing (ballroom) 2.9
    Moderate
    Walking (3 mph) 3.3
    Cycling (leisurely) 3.5
    Calisthenics (no weight) 4.0
    Golf (no cart) 4.4
    Swimming (slow) 4.5
    Walking (4 mph) 4.5

    Vigorous

    Chopping wood 4.9
    Tennis (doubles) 5.0
    Ballroom (fast) or square dancing 5.5
    Cycling (moderately) 5.7
    Skiing (water or downhill) 6.8
    Climbing hills (no load) 6.9
    Swimming 7.0
    Walking (5 mph) 8.0
    Jogging (10 min mile) 10.2
    Rope skipping 12.0
    Squash 12.1

    Activities of daily living

    Lying quietly 1.0
    Sitting; light activity 1.5
    Walking from house to car or bus 2.5
    Loading/unloading car 3.0
    Taking out trash 3.0
    Walking the dog 3.0
    Household tasks, moderate effort 3.5
    Vacuuming 3.5
    Lifting items continuously 4.0
    Raking lawn 4.0
    Gardening (no lifting) 4.4
    Mowing lawn (power mower) 4.5
    *These activities can often be done at variable intensities, assuming that the intensity is not excessive and that the courses are flat (no hills) unless so specified. Categories are based on experience or tolerance; if an activity is perceived to be more than indicated, it should be judged accordingly.
    ** MET indicates metabolic equivalent. One MET is the amount of energy used when sitting quietly.
    Source: Fletcher et al., Exercise standards for testing and training, Circulation 2001.( 18)

    What's more, studies such as the Nurses' Health Study,(6 , 7) Health Professionals Follow-up Study,( 8) Women's Health Study,(9) Harvard Alumni Health Study,( 10) National Health Interview Survey,(11) Women's Health Initiative,( 12) Honolulu Heart Program,(13) and others have demonstrated that this simple form of exercise substantially reduces the chances of developing heart disease, stroke, and diabetes in different populations.

    If you don't like walking, any activity that makes your heart work harder will suffice, as long as you do it long enough and often enough.

    Keep in mind that 30 minutes of moderate-intensity activity a day is an excellent starting point, not an upper limit. Exercising longer, harder, or both can bring even greater health benefits.

    If you are exercising mainly to lose weight or maintain a healthy weight, 30 minutes or so a day will work if you're careful about how much you eat.( 14) But you may need to exercise more, or more vigorously. A report from the Institute of Medicine concluded that it takes 60 minutes a day of moderate-intensity activity to maintain a healthy weight.( 15)

    Among the 3,000 men and women who are part of the National Weight Control Registry, a select club that includes only people who lost more than 30 pounds and kept them off for at least a year, the average participant burns an average of 400 calories per day in physical activity. That's the equivalent of about an hour of brisk walking.( 16)

    Feeling what's right

    The current recommendations for exercise and physical activity call for moderate intensity activities, or those measured at 3-6 METs (see table). Keep in mind that these are general recommendations aimed at the general population.

    The problem with guidelines is that they try to cover as many people as possible. In other words, they aren't right for everyone. How much exercise you need depends on your genes, your diet, how much muscle and fat you carry on your frame, how fit you are, and your capacity for exercise.

    A study of more 7,000 men who graduated from Harvard before 1950 suggests that older people, those who are out of shape, or those with disabilities may get as much benefit from 30 minutes of slower walking or other exercise as younger, more fit people get from the same amount of more intense activity.( 17)

    In other words, if an exercise or physical activity feels hard, then it is probably doing your heart - and the rest of you - some good, even if it doesn't fall into the "moderate" category.

    Don't get stuck in a rut, though. As your body adapts to exercise, you'll need to push yourself more and more to get the same cardiovascular workout. Another way to know that it's time to pick up the pace is if you see your weight or waist size start creeping up on you.

    Beyond the heart

    When talking about the benefits of exercise, keeping the heart and blood vessels healthy usually gets most of the attention. For many older individuals, though, stretching and strength training exercises that barely raise the heart rate - and so aren't considered moderate at all - may be just as important. Such exercises can maintain or improve balance, muscle strength, and overall function.

    Resistance Training

    Resistance training or weight training is probably the most neglected component of fitness programs but one of the most beneficial. Our body can basically be divided into 2 components. Fat mass consists of the body's fat store, while fat free mass is a combination of non-fat tissue such as muscle, bone, internal organs etc. An important part of fat free mass is lean body mass, which is essentially muscle.

    Muscle is metabolically active tissue. This means that it utilizes calories to work, repair and refuel itself. Fat requires very few calories, it just kind of sits there. As we enter our mid to late twenties, we slowly start to lose muscle as part of the natural aging process. This means that the amount of calories we need each day starts to decrease and it becomes easier to gain weight. By engaging in regular strength training exercise, it is possible to decrease this loss of lean muscle tissue and even replace some that has been lost already. Studies have shown strength training to increase lean body mass, decrease fat mass and increase resting metabolic rate (a measurement of the amount of calories burned per day) ( 19,20 ,21). These effects may make it easier to manage one's weight.

    Another beneficial effect of resistance training pertains to bone health. In addition to weight bearing cardiovascular exercise, weight training has been shown to help fight osteoporosis. For example, in postmenopausal women, 2 strength training sessions a week for one year increased bone mineral density by 1%. A sedentary control group lost 2% in the same time period ( 22).

    Finally, in older populations, resistance training can help maintain the ability to perform functional tasks such as walking, rising from a chair, climbing stairs and even carrying their own groceries.

    Many people are intimidated by the idea of resistance training or are afraid of injury. They need not be. A great idea is to consult an expert. Consider hiring an exercise physiologist or personal trainer for a few sessions until you have the confidence to branch out on you own. For more information and to locate a trainer contact, The American Council on Exercise. ( www.acefitness.org)

    Flexibility Training

    Flexibility training or stretching exercise is another important part of overall fitness. It has been shown to increase range of motion, decrease muscle soreness associated with exercise and may decrease exercise related injury.

    Tips for Getting Exercise Into Your Life

    1. Get off a stop or 2 earlier during your bus or subway commute; walk the rest of the way.
    2. Purposefully park you car a little further from the mall or store. It may not seem like much, but over weeks and months, these minutes of exercise add up.
    3. Use the stairs instead of elevators and escalators whenever possible.
    4. Consider buying a piece of cardiovascular equipment for your home (e.g. treadmill, bike, elliptical machine). Home models can be more reasonable than you think and you can't beat the convenience.
    5. When you get busy, try to combine your cardiovascular exercise with something that you do already. Hop on that piece of home equipment while watching TV, reading the newspaper or returning phone calls.
    6. Make it fun! Try a new sport like tennis or rollerblading. The more that you enjoy exercise the more likely you are to stick to it.
    7. Make it social. Walk with a friend, your spouse, or your family in the morning or evening.
    8. Keep an exercise log. It will help to make you more accountable.
    9. Take a walk for 20 minutes of your lunch hour.
    10. Hire a personal trainer for a session or 2 to help you with your weight training and flexibility training. Then you'll have the confidence to branch out on your own.
    Time for an Average 150 lb Adult to Burn 150 Calories
    Intensity
    Activity
    METs*
    Duration in minutes
    Moderate Volleyball, noncompetitive
    3.0
    43
    Moderate Walking, moderate pace (3 mph, 20 min/mile)
    3.5
    37
    Moderate Walking, brisk pace (4 mph, 15 min/mile)
    4.0
    32

    Moderate
    Table tennis
    4.0
    32
    Moderate Raking leaves
    4.5
    32
    Moderate Social dancing
    4.5
    29
    Moderate Lawn mowing (powered push mower)
    4.5
    29
    Hard Jogging (5 mph, 12 min/mile)
    7.0
    18
    Hard Field hockey
    8.0
    16
    Very hard Running (6 mph, 10 min/mile)
    10.0
    13
    * MET indicates metabolic equivalent. One MET is the amount of energy used when sitting quietly.
    Source: Physical Activity and Health: A report of the Surgeon General (1)

     

    References

    1. Physical Activity and Health: A report of the Surgeon General. U.S. Department of Health and Human Services, Centers for Disease Control and Prevention. (1996) http://www.cdc.gov/nccdphp/sgr/sgr.htm

    2. Healthy People 2010: Understanding and Improving Health. U.S. Department of Health and Human Services. http://www.healthypeople.gov/

    3. Colditz GA. Economic costs of obesity and inactivity. Med Sci Sports Exerc 1999; 31:S663-7.

    4. Pratt M, Macera CA, Wang G. Higher direct medical costs associated with physical inactivity. Phys Sportsmed 2000; 28:63-70.

    5. Pate RR, Pratt M, Blair SN, et al. Physical activity and public health. A recommendation from the Centers for Disease Control and Prevention and the American College of Sports Medicine. JAMA 1995; 273:402-7.

    6. Manson JE, Hu FB, Rich-Edwards JW, et al. A prospective study of walking as compared with vigorous exercise in the prevention of coronary heart disease in women. N Engl J Med 1999; 341:650-8.

    7. Hu FB, Sigal RJ, Rich-Edwards JW, et al. Walking compared with vigorous physical activity and risk of type 2 diabetes in women: a prospective study. JAMA 1999; 282:1433-9.

    8. Tanasescu M, Leitzmann MF, Rimm EB, Willett WC, Stampfer MJ, Hu FB. Exercise type and intensity in relation to coronary heart disease in men. JAMA 2002; 288:1994-2000.

    9. Lee IM, Rexrode KM, Cook NR, Manson JE, Buring JE. Physical activity and coronary heart disease in women: is "no pain, no gain" passe? JAMA 2001; 285:1447-54.

    10. Sesso HD, Paffenbarger RS, Jr., Lee IM. Physical activity and coronary heart disease in men: The Harvard Alumni Health Study. Circulation 2000; 102:975-80.

    11. Gregg EW, Gerzoff RB, Caspersen CJ, Williamson DF, Narayan KM. Relationship of walking to mortality among US adults with diabetes. Arch Intern Med 2003; 163:1440-7.

    12. Manson JE, Greenland P, LaCroix AZ, et al. Walking compared with vigorous exercise for the prevention of cardiovascular events in women. N Engl J Med 2002; 347:716-25.

    13. Hakim AA, Curb JD, Petrovitch H, et al. Effects of walking on coronary heart disease in elderly men: the Honolulu Heart Program. Circulation 1999; 100:9-13.

    14. Jakicic JM, Marcus BH, Gallagher KI, Napolitano M, Lang W. Effect of exercise duration and intensity on weight loss in overweight, sedentary women: a randomized trial. JAMA 2003; 290:1323-30.

    15. Institute of Medicine. Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. Washington, DC: National Academies Press, 2002.

    16. Wing RR, Hill JO. Successful weight loss maintenance. Annu Rev Nutr 2001; 21:323-41.

    17. Lee IM, Sesso HD, Oguma Y, Paffenbarger RS, Jr. Relative intensity of physical activity and risk of coronary heart disease. Circulation 2003; 107:1110-6.

    18. Fletcher GF, Balady GJ, Amsterdam EA, et al. Exercise standards for testing and training: a statement for healthcare professionals from the American Heart Association. Circulation 2001; 104:1694-740.

    19. Ballor D, Poehlman E, Resting Metabolic Rate and coronary heart risk in aerobically and resistance trained women. Amercian Journal of Clinical Nutrition 1992; 56:968-74.

    20. Broeder C, Burrhus K, et al. The effects of either high intensity resistance or endurance training on resting metabolic rate. American Journal of Clinical Nutrition 1992; 55:802-810.

    21. Campbell W, Crim M, et al. Increased energy requirements and changes in body composition with resistance training in older adults. American Journal of Clinical Nutrition 1994; 60:167-75.

    22. Nelson ME, Fiatarone CM, et al. Effects of high-intensity strength training on multiple risk factors for osteoporotic fractures. A randomized controlled trial. JAMA 1994; 272:1909-14

     

    --
    Wei
    xiaokanye atsign gmail dot com

    Beijing Marathon, 10/19/2008
    "When we are confident, we can rationalize away any potential problems; without confidence, even slight threats become magnified." - Hal Higdon

    12/29/2007

    2008

    In 2008, I resolve to

    1. Run 08' Beijing Marathon in 3 hours and 30 minutes
    2. Drop my 10K time below 40 minutes
    3. Drop my 10 Mile time below 1 hour and 15 minutes
    4. Drop my HM below 1 hour and 30 minutes
    5. Shred 2-4 # of fat and weigh at 162#
    6. Keep my BF to 11% - 12%
    7. Run 50 mpw
    8. get laid more! ;)

    --
    Wei
    xiaokanye atsign gmail dot com

    Beijing Marathon, 10/19/2008
    "When we are confident, we can rationalize away any potential problems; without confidence, even slight threats become magnified." - Hal Higdon
    12/27/2007

    A YEAR OF EATING SEASONALLY

    me: eat well then perform well

    A YEAR OF EATING SEASONALLY

    How to get produce at its nutritious best

    By Liz Applegate Ph.D.
    PUBLISHED 11/28/2007

    Almost every fruit and vegetable is available year-round. Buy in-season, however, and you get produce at its peak of flavor and nutrients. Here's a month-by-month guide to the best of the fresh.

    January
    FRUIT OR VEGETABLE: Clementine
    WHAT TO LOOK FOR: Fruit heavy for its size
    REAP THE BENEFITS: 35 percent of Daily Value (DV) for vitamin C and a wealth of folate, a heart-healthy B vitamin.

    February
    FRUIT OR VEGETABLE: Rainbow chard
    WHAT TO LOOK FOR: Vibrant leaves (not wilted); firm stalks
    REAP THE BENEFITS: A cup of braised chard is big on fiber, calcium, and carotenes.

    March
    FRUIT OR VEGETABLE: Asparagus
    WHAT TO LOOK FOR: Firm stalks the width of your little finger
    REAP THE BENEFITS: 1 cup steamed provides 100 percent of DV for vitamin K (great for bone health) and 65 percent of folate.

    April
    FRUIT OR VEGETABLE: Salad greens (radicchio, mache)
    WHAT TO LOOK FOR: Richly colored, nonwilted leaves
    REAP THE BENEFITS: A two-cup serving supplies more than 400 percent of for vitamin A, 100 percent of folate, and a wealth of minerals, such as magnesium and potassium.

    May
    FRUIT OR VEGETABLE: Strawberries
    WHAT TO LOOK FOR: Deep-red fruit, without mushy or spoiled spots; smaller are often sweeter
    REAP THE BENEFITS: One cup fulfills your daily vitamin C needs and contains the cancer-fighters ellagic acid and anthocyanins.

    June
    FRUIT OR VEGETABLE: Apricots
    WHAT TO LOOK FOR: Rich orange-colored fruit that is slightly soft, indicating tree-ripened
    REAP THE BENEFITS: Three apricots pack more than half of the DV for vitamin A, 15 percent of fiber, and tons of potassium.

    July
    FRUIT OR VEGETABLE: White corn
    WHAT TO LOOK FOR: Green husks; partially peel and look for plump kernels
    REAP THE BENEFITS: One ear boasts loads of the B vitamins, such as thiamin, vital for metabolism.

    August
    FRUIT OR VEGETABLE: Blueberries
    WHAT TO LOOK FOR: Even blue color; plump but not soft in appearance
    REAP THE BENEFITS: One cup supplies a hefty dose of fiber, 30 percent of DV of vitamin C, and anthocyanidins, a group of antioxidants.

    September
    FRUIT OR VEGETABLE: Honeydew melon
    WHAT TO LOOK FOR: Sweet smell and smooth skin, free of cuts or overly soft areas
    REAP THE BENEFITS: 90 percent water, which aids hydration, plus loads of potassium, vitamin C, and carotenes.

    October
    FRUIT OR VEGETABLE: Concord grapes (or other deep-red or purple grapes)
    WHAT TO LOOK FOR: Plump, evenly colored grapes; avoid bunches with wrinkled tops and loose stem connections
    REAP THE BENEFITS: Full of potassium and polyphenols, which help minimize LDL, or "bad," cholesterol.

    November
    FRUIT OR VEGETABLE: Red cabbage
    WHAT TO LOOK FOR: Tight head that feels heavy
    REAP THE BENEFITS: One cup raw supplies 25 percent DV of vitamin C and potassium, in less than 20 calories.

    December
    FRUIT OR VEGETABLE: Sweet potato
    WHAT TO LOOK FOR: Firm, without cuts or deep blemishes
    REAP THE BENEFITS: Contains more potassium than a banana and a hefty dose of the cancer-fighter beta carotene.

    --
    Wei
    xiaokanye atsign gmail dot com

    Beijing Marathon, 10/19/2008
    "When we are confident, we can rationalize away any potential problems; without confidence, even slight threats become magnified." - Hal Higdon
    12/22/2007

    Xie's 3-2-1 Rocketlek

    a defintive guide to Rocketlek
    by Wei Xie

    an article posted on www.runningtimes.com inspired me to write on my blog, before we venture into grand details of this workout, let me start with my low end polar first, "why?" you may be asking with your eyebow raised as a swinging baseball bat.

    my 150 dollar cheapy polar rs200 can only support 3 timer counts in a user-define exercise, which does not have nested loops as garmin 305 does. that means with a polar rs200, you end up that you do not have many variations in terms of timers when you are doing a complex workout, i.e. an enjoyable fartlek. Think if you run for 10 seconds, after a 60 seconds jog, then run at zone 4 for 120 seconds, take 90 seconds walk, after the rest, run for 180 seconds at 10k pace, then jog 180 seconds for an active recovery, and so on, if you are creative enough, a fartlek session of your own can be interleaved with tens of activities as they offer in Olympic games. on the other hand, as you can see from this example, a enjoyable fartlek should have many variations, otherwise it becomes to be an interval workouts.

    with my rs200, i set to develop a workout named rocketlek, mocking from the original, fartlek., where you can alternate jog/tempo/aerobic/anaerobic sessions in following patterns: recovery-run, and timers are set as 3:00, 2:00 and 1:00. now, the following comes the real stuff.

    WORKOUT: low-end Polar Fartlek

    • How to Implement this LEP Fartlek:  After warming up run pick-ups of 3:00 – 2:00 – 1:00. The recovery between the pick-ups is the timer after first one. For example, after the 3-minute pick-up float an easy jog for 2 minutes, then after the 1-minute pick-up take 3:00 recovery, after this 3-minute, run a 2:00 surge continue with a jog lightly for 1 minute and so on. The goal of the session is to begin the workout with the longer pieces at roughly half marathon to marathon pace and finish the 2- and the 1-minute pieces at roughly 5K pace or faster if you can manage the discomfort and push yourself near/above the LT. This is especially tough when one considers the ever-alternating rest between pick-ups. The difficulty can be moderated by starting with shorter segments. It is rewarding that once you pass the 1 minute run, you will see 3:00 jog as active recovery coming around.

    • When to Implement:  As a transition from aerobic base building to early racing or speed work. I have found this segment teaches athletes to finish well, even when fatigued. Due to its nature, you should not spend more than 75 mins in rocketlek, for most athletes, a 60-min session is preferable.

    • Effects:  This work combines both aerobic and anaerobic elements are stressed.

    --
    Wei
    xiaokanye atsign gmail dot com

    Beijing Marathon, 10/19/2008
    "When we are confident, we can rationalize away any potential problems; without confidence, even slight threats become magnified." - Hal Higdon
    12/16/2007

    RUN AND RACE WELL IN THE COLD (From www.runnersworld.com)

    http://www.runnersworld.com/article/0,7120,s6-238-267-269-12331-0,00.html

    RUN AND RACE WELL IN THE COLD

    Winter may slow you down a bit, but you can still run and race well. Here's how
    By Ed Eyestone

    PUBLISHED 11/26/2007

    The wind chill in Ames, Iowa, one late November morning in 2000 was -20°F. Many of the young men who finished the NCAA cross-country championships needed assistance untying their spikes, and most wished they had invested in a fur-lined supporter (graphic, but true). Instead of finishing in the top 20 as anticipated, one of my top freshmen came in 243rd--fifth from last. He would go on to win this prestigious event as a senior--probably the biggest placing turnaround in NCAA history--but on that frigid day, the temps all but stopped him cold.

    The outcome was disappointing but not surprising. While studies show that athletes perform better when it's 36°F than when it's 70 if the mercury continues to drop, the cold can adversely affect performance. When your core temperature drops below 98.6°F, your body requires 15 to 20 percent more oxygen to maintain the same pace. This is due, in part, to diminished cardiac output, meaning that the heart pumps less blood. Hemoglobin and oxygen also tightly bind at low temperatures, making it more difficult to extract the oxygen once it's delivered to the muscles. Additionally, you lose energy when you shiver, which uses muscle glycogen that would otherwise be available to the muscles.

    Of course, that's no excuse to hang up your racing shoes. You can harden yourself against the effects through acclimatization. Research suggests that athletes who train in the cold also perform better in the cold (just as athletes can acclimatize to heat). Repeated exposure appears to improve blood flow, resulting in higher skin temperatures. But psychological stamina is perhaps the greatest advantage a runner can have.

    Acclimatizing is simple: Run outside as much as possible. If your track is snowed in, just measure a section of road or go for time.

    There are two exceptions. If your program calls for near-maximum repeats (i.e., faster than 800-meter pace), the cold will prevent you from reaching that level of intensity. And stay inside when the wind chill drops below -20°F.

    The warmer your body is, the longer you have before your core body temperature drops to performance-limiting levels. So when you're racing, warm up inside until you begin to sweat, then warm up outside for 15 to 20 minutes. Change into dry clothes, then get out there and ice the competition.


    Pray for 50°

    If endurance runners could control The weather, it would always be between 36°F and 52°F. One study reported that athletes exercising in 36°F temperatures took 30 percent longer to reach fatigue than those exercising in 68°F, and 65 percent longer than those in 104°F heat. Another study suggested that 52°F was optimal. Here's an example of how changes in temperature affect a 44-minute 10-K runner.

    104°
    Strategy: Live to race another day
    Result: Go for a swim

    88°
    Strategy: Add 5%to 7% to goal time
    Result: 46:12 to 47:00

    68°
    Strategy: Add 2% to 3% to goal time
    Result: 44:52 to 45:19

    52°
    Strategy: Go for a PR
    Result: 43:45 10-K

    36°
    Strategy: Go for your goal
    Result: 44:00 10-K

    25°
    Strategy: Add 2% to your goal time
    Result: 44:52

    == end ===

    till now, i realize the reason i suck in recent tempo pace trainings.
    --
    Wei
    xiaokanye atsign gmail dot com

    Beijing Marathon, 10/19/2008
    "When we are confident, we can rationalize away any potential problems; without confidence, even slight threats become magnified." - Hal Higdon
    12/8/2007

    Heroes of Running 2007

     
    Runner's World Runner's WorldPrint this Page
    Motivation :Heroes of Running
    Heroes of Running 2007
    Running has the capacity to transform our minds and spirits, and to improve the lives of others. No one demonstrates that better than the 34 people we honor as our Heroes of Running.
    Running is a powerful force that offers rewards greater than a trim physique or a finisher's medal. It also has the capacity to transform our minds and spirits, and to improve the lives of others. Take the 34 people we honor here--the Runner's World Heroes of Running 2007. By defying expectations, breaking barriers, and leading future generations, they remind us that the simple act of moving forward can have a profound impact. There's the 88-year-old ultrarunner who's made it his life's work to lead us where no runner had gone before, the cancer survivor who launched a worldwide movement against the disease, and two young superstars who are pumping new life into American distance racing. Through their stories, we hope you'll be inspired to explore the full potential of your running life.

    The Powerhouse: Amy Palmiero-Winters
    Text by Susan Rinkunas
    Amy Palmiero-Winters's 3:04 in the 2006 LaSalle Bank Chicago Marathon meant far more than shaving 12 minutes off her personal best. It proved that anything she ever did on two legs she could do on one--and faster. By breaking the 3:16 she had run 13 years earlier, before losing her left leg in a motorcycle accident, Palmiero-Winters demonstrated the power of an unbreakable spirit. "'Disabled' means something you can't do," says the single mother of two and welder by trade. "I don't know of anything that I can't do." Readers found the 35-year-old so inspiring after reading about her in our pages that they selected her as our first-ever Reader's Choice Hero. In 1994, Palmiero-Winters was riding her Harley when a car broadsided her. After surgeries to repair her mangled foot were unsuccessful, Palmiero-Winters opted to have her left leg amputated below the knee. Running on a prosthesis designed for walking, she won the 2005 Ossur National Leg Amputee Half-Marathon (1:57). Still, Palmiero-Winters knew she could do better. So in 2006, she contacted A Step Ahead Prosthetics & Orthotics, a company that serves the needs of active amputees, and was fitted for a true running leg. Three months later, she smashed the world record for female amputees by 27 minutes. Five months after that 3:26 performance, she set her 3:04 PR, breaking her own world record. Her wish list is ambitious: run a sub-three-hour marathon and a 100-mile ultra, qualify for the Olympic Marathon Trials and the Hawaii World Ironman Championships. But Palmiero-Winters wouldn't have it any other way. "If you could give me my leg back today," she says, "I wouldn't take it."





    The Philanthropist: Martin Franklin
    Text by Charles Butler

    It's not often that you see a hard-charging CEO break down in tears. But there was Martin Franklin, 42, chairman and CEO of the Jarden Corporation, a $6-billion consumer-product conglomerate, in a rare moment of weakness. He was 20 miles into last July's Badwater Ultramarathon--135 miles from Death Valley to Mount Whitney in California--when he climbed into his support van and told his crew, "I can't pee! I think my kidneys are failing!" Too much was at stake for him to break down so soon. On top of his own $135,000 contribution, Franklin, a British expat and 3:24 marathoner, had collected pledges of $300,000 that would go to the Wounded Warrior Project--if he completed the race. It would be the largest single donation ever received by the nonprofit organization, which helps American veterans who've been injured or disabled transition to civilian life. Fittingly, then, it was a Wounded Warrior on Franklin's team, a former retired Army sergeant named Steve Robison, who helped persuade him to carry on. He finished five hours ahead of his goal time in 41:29:24--and with a better appreciation for servicemen and women. Franklin says, "I don't think any amount of suffering you experience on a run could compare with what veterans have gone through."
    The Peacemaker: Tegla Loroupe
    Text by Sarah Lorge Butler

    Tegla Loroupe knows the life-changing power of sport. As a spritely 21-year-old, she became the first African woman to win a major marathon when she triumphed in New York City in 1994. The 4' 11" 85-pounder was the toast of the Big Apple--and her native Kenya, where the ambitions of female athletes had long been discouraged. Loroupe recognized that her notoriety could serve a purpose in her rural homeland, a volatile area where neighbors battled for scarce resources. In 2004, she formed the Tegla Loroupe Peace Foundation to promote conflict resolution between warring communities through education, poverty reduction, and sports programs--including Peace Runs. Loroupe's inaugural 10-K attracted elite athletes, politicians, diplomats, and, most important, warriors who turned in their AK-47s in order to run. Loroupe, 34, who has since organized dozens of Peace Runs throughout Africa, is already at work on her next initiative, to open Peace Academy, a boarding school and training facility for orphans displaced by violence and AIDS. "I've realized," she says, "by using sports, I can give something back to the community where I come from."






    The Ironwoman: Sister Madonna Buder
    Text by Joanna Sayago

    Marie Dorthy Buder was 23 when she followed her first calling in life and became a nun. More than two decades later as Sister Madonna, she found her second: running. "I heard a priest expounding the physical and spiritual benefits of running," says Buder, 77, who serves with the Sisters for Christian Community in Spokane, Washington. Before long she was training religiously, and over the next seven years she accumulated 37 marathon finishes. At a time when many of her peers were slowing down, Sister Buder was just warming up. At 52, she added swimming and biking to her repertoire, and since 1982 she's powered through more than 300 triathlons, including 34 full Ironmans ( 2.4-mile swim, 112-mile bike ride, 26.2-mile run). In 1996, she completed an Ironman in 14:27:14--fast enough to break the world record for 65- to 69-year-olds. And at 75, Buder became the oldest woman to complete the Hawaii Ironman, a title she repeated in 2006. Proving she's as resilient as ever, in June, just eight weeks after fracturing her arm in a bike collision, Buder won her age group at the USA Triathlon Age Group National Championship. Buder recalls once questioning whether it was appropriate for a nun to compete in races. She doesn't worry anymore. "You don't need to apologize for the gifts you've been given," she says. "Only apologize for not using them."
    The Environmentalists: Blue Planet Runners
    Text by Sean Downey

    How far would you run for a cause? Five miles? 26.2? How about 15,200 miles? That's the distance 20 Blue Planet Runners covered in their nonstop, around-the-world relay to raise awareness and money for safe drinking water. The runners began in New York City on June 1, traveling east through Europe, Russia, Mongolia, China, and Japan, and finally crossing the United States to finish where they started on September 4. The team was selected from 300 applicants based on their diverse backgrounds, commitment to the cause, and ability to withstand the rigors of the road--each runner had the task of covering 10 miles within 90 minutes roughly once a day. In Russia, one of the most grueling stretches, runners dodged semis and battled massive horseflies during 18 days on the Trans-Siberian Highway. Runners stayed motivated by spreading their message--how a donation of $30 could supply a person in an affected area with water for life. Jin Zidell, 69, a philanthropist from Kentfield, California, conceived the run. He started with $7 million of his own money and then signed Dow as a sponsor. This drew fire from critics of the company's environmental record, but Zidell says the support enabled 100 percent of the run's proceeds (about $1 million) to go to the cause. To date, the Blue Planet Run foundation has funded 135 projects in 13 countries--from Sierra Leone to Bolivia--providing safe drinking water to 100,000 people.





    The Pioneer: Ted Corbitt
    Text by Gail Kislevitz

    Ted Corbitt has made so many contributions to the world of distance running that listing them all would be an endurance feat in itself. The 88-year-old has tallied 199 ultras and marathons, held records in the 20-, 50-, and 100-mile distances, and logged 200- to 300-mile weeks over his career. A living symbol of durability and longevity, Corbitt has continued to run, and now walk, marathons and ultras into his eighth decade. This strength and tireless work ethic were cultivated when Corbitt spent his early childhood working on a cotton farm in South Carolina. He later ran through college, although segregation rules occasionally kept him from competing. At 32, Corbitt placed 15th in his first marathon in Boston, and the following year he ran the marathon in the 1952 Olympics. Corbitt's fascination with the human body not only fueled his running (he experimented with intervals, resistance training, self-massage, and other now-common techniques) but also his career (he became a physical therapist in New York City, where he regularly ran 31 miles around the island of Manhattan). These successes earned him the respect of his peers, who named him the first president of the New York Road Runners Club in 1958, and then president of the Road Runners Club of America, where he established the calibrated bicycle measurement system as the course-certification standard. "The biggest observation I'd make about our sport is the growth, especially among women," he says. The only development that pleases him more? "portable toilets."

    The Inspirations: Jamie and Lynn Parks
    Text by Gail Kislevitz

    After she was nearly killed in a car crash in 1987, doctors doubted Lynn Mcgovern would walk again. But Mcgovern, whose brain stem had been damaged, endured seven years of rehabilitation to learn how to walk a short distance--namely, down the aisle to marry Jamie Parks in 1994. Since then, she has continued to defy expectations by completing more than 170 road races, thanks to her devoted husband, who would rather push Lynn in her wheelchair than run alone. "I am so lucky Jamie has given me this gift," Lynn says. The 45-year-olds have covered more than 13,000 miles together. Their personal bests, including a 17:35 5-k and a 2:57 marathon, are remarkable, given Jamie's workload (Lynn and the chair weigh 170 pounds). Jamie, who met Lynn in 1985, started pushing her in races in 1991. "She faces so many challenges, but never complains," says Jamie, a mail carrier in Tinley Park, Illinois. "It makes it hard for me to complain about anything." At a half-marathon in August, one of the chair's wheels fell off at mile 12. Jamie pushed Lynn on a single wheel for the final mile, finishing in 1:32:11. "We were mad, but then you move on," Jamie says. "We don't take things so seriously as other folks might. Our big picture is much bigger."






    The Frontrunner: Ryan Hall
    Text by Sarah Lorge Butler

    With two exceptional debut performances in 2007, Ryan Hall has become the newest star in--if not the leader of--the American distance pack. The 24-year-old from big Bear Lake, California, ran a 59:43 at the Houston Half-Marathon in January, smashing the 21-year-old American record by 72 seconds and averaging a 4:33 mile to break the elusive one-hour barrier. Only nine other athletes have covered the distance faster. Not bad for a first try. Then at the London Marathon in April, Hall ran a 2:08:24, the fastest American marathon debut and the second-fastest American time ever. "Ryan had an incredible year," says Craig Masback, CEO of USA Track & Field, the governing body of the sport. "With those performances, he went from a talented young runner with tremendous promise to one of the top contenders at any race." Hall's times have done more than just bolster his own career. They've helped silence the critics who have long said that American distance runners can't compete against athletes from Kenya and Ethiopia. For Hall, who is deeply religious, pouring everything he has into his running isn't just a matter of national pride, it's the way he can best honor god. His London experience, especially, left him feeling like he has more to give. "London made me hungry for another marathon," says Hall, now 25. "I want to tap out my potential and see how far I can push myself." We won't have to wait to see for ourselves--Hall will run the Olympic trials marathon in New York City November 3.
    The Phenom: Alan Webb
    Text by Peter Gambaccini

    "I'm on top of the world, baby!" Alan Webb screamed after shattering Steve Scott's 25-year-old American mile record of 3:47.69 in July, running a 3: 46.91 on a track in Brasschaat, Belgium. It was an achievement U.S. distance fans had awaited and expected since 2001, when Webb sent shock waves through the track world by running a 3:53.43 mile when he was a high school senior. Webb, 24, of Reston, Virginia, has had epic highs and crushing lows (most recently, his eighth-place finish in the 1500 at the world championships in august). With scorching finishing speed and a tactical mastery that displayed patience and maturity, Webb shot past the world's best for victories at the USA Championships in Indianapolis, and a 3: 30.54 for 1500 meters in Paris--and he did it with a fist-pumping enthusiasm that electrified the entire track-and-field scene. The mark he wants next? "That's easy, man," he says, "world record," which would mean dipping below the current mark of 3: 43.13--no easy feat. But Steve Scott himself believes it's within Webb's reach. "When all is said and done," says Scott, "people will consider him the greatest distance runner America has ever had."






    The Visionary: Nancy Brinker
    Text by Sarah Lorge Butler

    Nancy Brinker knows how to make dreams come true. In 1982, two years after her sister, Susan Komen, had died of breast cancer, Brinker woke up with a vivid image: a sea of women, wearing pink t-shirts, running. Brinker, who had recently founded the Susan G. Komen for the cure to fight the disease that took her sister's life, decided to follow her dream and organize a charity run. That first Race for the Cure in Dallas in 1983 attracted 800 runners. Today, there are 120 race for the cure events held annually, with 1.4 million participants, making it the largest fund-raising event for breast cancer in the world. Through these events, Komen has raised more than $916 million for medical research, early-detection education, and health services, such as mammograms--all of which have improved survival rates and the quality of life of patients. But the Komen races are more than fund-raisers--they are support groups. "I see the events as a bonding event, a celebration of survival," says Brinker, who herself battled breast cancer in 1985. Brinker, who lives in Palm Beach, Florida, remains just as focused at finding a cure today as she was 25 years ago. She says she lives by the words of Nobel Laureate Marie Curie: "I never see what has been done, I only see what remains to be done."







    The Leader: Dave Mcgillivray
    Text By Amby Burfoot

    Dave McGillivray lives by two simple rules: plan for everything and stay positive. Yet McGillivray's life is anything but simple. He's an endurance-running machine, a tireless philanthropist, and one of the best race directors the world has ever seen. That reputation was put to the test in April, when a nor'easter threatened McGillivray's main event, the Boston Marathon. The man who has immersed himself in all race details--from security to porta-potties--for the past 20 years suddenly was faced with a whole new set of worries. Namely: can the race go on? On race eve McGillivray was in constant contact with the national weather service, the executive office of public safety and security, and authorities in the eight towns the course passes through. But by the next morning, mother nature was ready to cooperate, and the race went on flawlessly. When it was over, McGillivray, more sleep-deprived than usual, upheld a 36-year custom by running the 26.2 miles from Hopkinton to Boston. Though Boston is his super bowl, McGillivray has helped execute more than 750 racing events, some of which have raised funds for his children's fitness foundation, which helps fight the obesity epidemic. On August 22, the father of four ran his age (53) in miles, a birthday tradition he started when he was 12. Somehow, between all his endeavors, McGillivray has managed to complete 121 marathons and eight Hawaii Ironman triathlons. "I participate in races to build my own confidence and self-esteem," he says, "and I direct them so others can have the same opportunity."




    Back to article

    Copyright © 2006 Rodale Inc. All rights reserved.


    --
    Wei
    xiaokanye atsign gmail dot com

    Beijing Marathon, 10/19/2008
    "When we are confident, we can rationalize away any potential problems; without confidence, even slight threats become magnified." - Hal Higdon
    12/7/2007

    MORNING RUNS

    Morning is the waking time, the being time, the small part of the day when we remember who we are.
    By Pamela Hunt

    PUBLISHED 08/14/2007

    The morning is freezing, as desert mornings are, the icy water of night still pouring over the hills in the grayness, rising in steamy mists where it hits ocean air. We stumble in the half-darkness of undecided day. Our feet lack rhythm on the rocky path, and our thoughts are still too sleepy to become words. I have forgotten why I left my bed, why I agreed to meet my friends on the trails at an hour in limbo between stars and sun. But then Karen points to the hills, and I turn to look at the gold seeping in through the cracks of night and the sky smudged with pink and purple fingerprints. Gradually birds begin to shake the silence with song, and I remember.

    Morning is the truest part of the day, when the outsides of things soften into their essence. All the harsh outlines are blurred. It is the waking time, the being time, the small part of day when we forget what we have to do and remember who we are.

    We talk as we run, stopping our conversation only to use our breath for the hills. I think we could solve half the world's problems on these trails surrounded by eucalyptus and fennel. During these runs, even our failures have grace, and our past glories are as close as our shadows. We get a glimpse of the strength we are building, strength that ultimately will come from holding on to who we are.

    Right now, for each of us, everything is new and exciting, but confusing, too. Suzanne is starting a new job, Karen has just gotten married, and I am back in school. We are each flailing a bit, and we lose our way sometimes because there is no map telling us where to go.

    But we are moving nonetheless. And these morning runs that begin in darkness and end with coffee and sunlight, reassure us that we are moving together.

    Each morning, we pass a woman running with her Australian shepherds. She holds carrots in her hands for the horses on the hill. I wonder about her--who she is, what she does, where she's been. Her stride is long and strong, and I have a feeling she keeps a part of the trail with her all day.

    I, on the other hand, forget the clear newness of morning as the sun moves across the sky through the afternoon. Afternoons are when I sit at red lights and wonder where I'm going and how I'll ever get there. Like Pinocchio, I get my strings back and feel tugged apart by the time night comes.

    The world pulls me to pieces during the day, and I forget that, hours earlier, on the trail at dawn, we climbed mountains, saved kingdoms and saw in each other something more than the reflections we, as individuals, see in the mirror. I forget that, during those moments, I was sure.

    So I set my clock each night and, as darkness hides the scattered pieces of day, shut my eyes to the doubt and confusion. Because I know I will be on the trails when the night is washed away. And if that is the only thing I am ever certain of, it will be enough.

    --
    Wei
    xiaokanye atsign gmail dot com

    Beijing Marathon, 10/19/2008
    "When we are confident, we can rationalize away any potential problems; without confidence, even slight threats become magnified." - Hal Higdon
    11/20/2007

    the words of Pakenham Beatty.

    By your own soul, learn to live.
    If some men thwart you, take no heed.
    If some men hate you, have no care.
    Sing your song. Dream your dream.
    Hope your hope and pray your prayer.
    11/18/2007

    What You Need To Know About Running In Cold Winter Weather

    Winter Running Safety

    Runners, especially those that are new to running in cold weather, may not think of the safety hazards that winter can bring. Some of the dangers of winter running include: frostbite, hypothermia, aggravation of bronchial difficulties, poor traction, and poor visibility. Frostbite and hypothermia are serious dangers, but can be prevented by wearing the right clothes and staying inside when temperatures dip too low -- as in below freezing. Bronchial problems, poor traction, and poor visibility are much more prevalent and are harder to prevent.

    Bronchial Problems

    Cold weather running can aggravate bronchial problems in some people. There are many ways to overcome this problem; the hard part is finding the one that works for you.
    • Wearing a scarf or handkerchief (made from a wicking material, if possible) over your nose and mouth
    • Staying hydrated because often the problem is just that your throat and mouth get dried out, which causes other problems.
    • Not running outside, at least if you are experiencing bronchial difficulties like a bad cough

    Poor Traction

    To improve traction:
    • Choose to run on snow instead of over icy roads or sidewalks
    • Shorten your running stride
    • Run slower than you would in fair conditions
    • Be aware of your path, and where you are going
    • Invest in trail shoes or another traction option (like do-it-yourself screw shoes or store-bought ice cleats)
    Also, when there is no snow or ice in your area, you can run in creek beds to improve your balance, your ankle strength, and your reaction time, which will all be assets to running in the snow/ice. Trail running also has the same benefits but to a lesser extent.

    Poor Visibility

    This isn't so much about you being able to see, but rather about other people being able to see you. Because of shorter winter days, more runners are forced to run in the dark (mornings or nights). This alone causes a host of problems for visibility, but if it is also bad weather, drivers may have a hard time staying on the road, let alone seeing a runner. Remember these simple tips to improve your visibility:

    • Avoid running in the dark, especially in bad weather, when possible
    • Wear reflective gear
    • Wear light-colored clothing if it's dark
    • Wear bright colors if it is snowy

    It's also important to take an active role in your safety. Be aware of cars and other vehicles around you. Don't run in the road in bad weather; that's just asking for an accident. Don't just assume that people see you. Be especially careful when crossing streets; even if a car should stop or is starting to stop, they may not stop in time in icy or wet winter weather.

    1st Layer:

    • ID
    • A wicking hat, with a brim if it's snowing or raining
    • Wicking, light-weight, snug running shirt, long-sleeved if it's cold out, short-sleeved if it's cool
    • Light-weight running gloves
    • Light-weight running tights
    • Wicking undergarments, especially important for men
    • Thick, absorbent socks
    • Running shoes, of course
    • Moisturizer and/or sunscreen
    This first layer can safely be worn alone in cool temperatures over 40 degrees Fahrenheit. Of course, it is fine to wear more if you still feel cold when you are running in the winter. Remember, however, that you should dress as if it is 20 degrees warmer than it actually feels outside because you'll warm up as you run.

    2nd Layer:

    • Polypropylene (Coolmax or Thermax) long-sleeved shirt and/or a light-weight windbreaker jacket
    • Mittens
    • heavy tights, replacing the light-weight tights from the first layer
    • For the guys, insulated underwear may be worn to prevent cold-related injuries in especially sensitive areas
    This second layer should start being worn when temperature drop below 40 degrees Fahrenheit.This layer of clothing, in addition to the first layer, should protect you when running in near-freezing winter weather. This layer is used to keep in warm air, but release enough air to avoid overheating.

    3rd Layer:

    • Balaclava or similar ski mask
    • Vaseline covering all exposed skin
    • Long-sleeved shirt AND windbreaker jacket (Goretex is a good option)
    • Lined, waterproof mittens
    • Fleece pant linings
    This third layer is worn when it is below freezing and over 0 degrees Fahrenheit. I don't recommend running outside in below 0 degrees weather. This layer should be breathable and water-resistant.

    [Fwd: [Wikipedia] November 18: Lung cancer]

    FYI

    -------- Original Message --------
    Subject: [Wikipedia] November 18: Lung cancer
    Date: Sun, 18 Nov 2007 01:01:34 -0500
    From: Faraaz Damji <daily-article-l@frazzydee.ca>
    Reply-To: dal-feedback@wikimedia.org
    To: daily-article-l@lists.wikimedia.org


      Lung cancer is a disease of uncontrolled cell growth in tissues of the
      lung.  This may lead to metastasis, invasion of adjacent tissue and
      infiltration beyond the lungs.  Lung cancer, the most common cause of
      cancer-related death in men and the second most common in women, is
      responsible for 1.3 million deaths worldwide annually.  The most common
      symptoms are shortness of breath, coughing (including coughing up
      blood), and weight loss.  The main types of lung cancer are small cell
      lung carcinoma and non-small cell lung carcinoma.  This distinction is
      important because the treatment varies; non-small cell lung carcinoma
      (NSCLC) is sometimes treated with surgery, while small cell lung
      carcinoma (SCLC) usually responds better to chemotherapy.  The most
      common cause of lung cancer is exposure to tobacco smoke.  The
      occurrence of lung cancer in non-smokers, who account for fewer than
      10% of cases, appears to be due to a combination of genetic factors.
      Radon gas, asbestos, and air pollution may also contribute to lung
      cancer.  Treatment and prognosis depend upon the histological type of
      cancer, the stage (degree of spread), and the patient's performance
      status.  Possible treatments include surgery, chemotherapy, and
      radiotherapy.  With treatment, the five-year survival rate is 14%.
    
    Read the rest of this article:
      http://en.wikipedia.org/wiki/Lung_cancer
    
    
    _______________________________
    Today's selected anniversaries:
    
    1307:
      William Tell, a legendary marksman in Switzerland, is said to have
      successfully shot an apple on the head of his son with a single bolt
      from his crossbow.
      (http://en.wikipedia.org/wiki/William_Tell)
    
    1626:
      St.  Peter's Basilica, one of four major basilicas of Rome, was
      consecrated on the anniversary of that of the previous church in 326.
      (http://en.wikipedia.org/wiki/St._Peter%27s_Basilica)
    
    1905:
      Prince Carl of Denmark became Haakon VII, the first King of Norway
      after the personal union between Sweden and Norway was dissolved.
      (http://en.wikipedia.org/wiki/Haakon_VII_of_Norway)
    
    1928:
      Walt Disney's Steamboat Willie, the first completely post-produced
      synchronized sound animated cartoon, was released.
      (http://en.wikipedia.org/wiki/Steamboat_Willie)
    
    1985:
      Calvin and Hobbes, a comic strip by Bill Watterson featuring
      six-year old Calvin and his stuffed tiger Hobbes, was first published.
      (http://en.wikipedia.org/wiki/Calvin_and_Hobbes)
    
    1987:
      An underground fire kills 31 people at London's busiest underground
      station at King's Cross St Pancras.
      (http://en.wikipedia.org/wiki/King%27s_Cross_fire)
    
    1991:
      Croatian War of Independence: Republic of Serbian Krajina forces
      captured the Croatian city of Vukovar, ending an 87-day siege.
      (http://en.wikipedia.org/wiki/Battle_of_Vukovar)
    
    
    _____________________
    Wiktionary's Word of the day:
    
      prurient: Uneasy with desire; having a lascivious anxiety or
      propensity.
      (http://en.wiktionary.org/wiki/prurient)
    
    
    _____________________
    Wikiquote of the day:
    
      Whatever the scientists may come up with, writers and artists will
      continue to portray altered mental states, simply because few aspects
      of our nature fascinate people so much.  The so-called mad person will
      always represent a possible future for every member of the audience —
      who knows when such a malady may strike? -- Margaret Atwood
      (http://en.wikiquote.org/wiki/Margaret_Atwood)
    
    
    _______________________________________________
    Wikipedia Daily Article mailing list.
    To unsubscribe, visit:
    http://lists.wikimedia.org/mailman/listinfo/daily-article-l
    Questions or comments? Contact dal-feedback@wikimedia.org
    11/14/2007

    Chronic Obstructive Pulmonary Disease (COPD) Fact Sheet

    (Chronic Bronchitis and Emphysema)

    August 2006

    Chronic obstructive pulmonary disease (COPD) is a term referring to two lung diseases, chronic bronchitis and emphysema, that are characterized by obstruction to airflow that interferes with normal breathing.  Both of these conditions frequently co-exist, hence physicians prefer the term COPD. It does not include other obstructive diseases such as asthma.

    • COPD is the fourth leading cause of death in America, claiming the lives of 122,283 Americans in 2003 and the number of women dying from the disease has surpassed the number seen in men.1 
    • This is the fourth consecutive year in which women have exceeded men in the number of deaths attributable to COPD.  In 2003, over 63,000 females died compared to 59,000 males.2
    • Smoking is the primary risk factor for COPD. Approximately 80 to 90 percent of COPD deaths are caused by smoking. Female smokers are nearly 13 times as likely to die from COPD as women who have never smoked.  Male smokers are nearly 12 times as likely to die from COPD as men who have never smoked.3
    • Other risk factors of COPD include air pollution, second-hand smoke, history of childhood respiratory infections and heredity.  Occupational exposure to certain industrial pollutants also increases the odds for COPD.  A recent study found that the fraction of COPD attributed to work was estimated as 19.2% overall and 31.1% among never smokers.4
    • In 2004, 11.4 million U.S. adults (aged 18 and over) were estimated to have COPD.5 However, close to 24 million U.S. adults have evidence of impaired lung function, indicating an under diagnosis of COPD.6
    • An estimated 638,000 hospital discharges were reported; a discharge rate of 21.8 per 100,000 population. COPD is an important cause of hospitalization in our aged population. Approximately 65% of discharges were in the 65 years and older population in 2004.7
    • In 2004, the cost to the nation for COPD was approximately $37.2 billion, including healthcare expenditures of $20.9 billion in direct health care expenditures, $7.4 billion in indirect morbidity costs and $8.9 billion in indirect mortality costs.8
    • Chronic bronchitis is the inflammation and eventual scarring of the lining of the bronchial tubes. When the bronchi are inflamed and/or infected, less air is able to flow to and from the lungs and a heavy mucus or phlegm is coughed up. The condition is defined by the presence of a mucus-producing cough most days of the month, three months of a year for two successive years without other underlying disease to explain the cough.
    • This inflammation eventually leads to scarring of the lining of the bronchial tubes. Once the bronchial tubes have been irritated over a long period of time, excessive mucus is produced constantly, the lining of the bronchial tubes becomes thickened, an irritating cough develops, and air flow may be hampered, the lungs become scarred. The bronchial tubes then make an ideal breeding place for bacterial infections within the airways, which eventually impedes airflow.9
    • In 2004, an estimated 9 million Americans reported a physician diagnosis of chronic bronchitis. Chronic bronchitis affects people of all ages, but is higher in those over 45 years old.10
    • Females are more than twice as likely to be diagnosed with chronic bronchitis as males. In 2004, 2.8 million males had a diagnosis of chronic bronchitis compared to 6.3 million females.11
    • Symptoms of chronic bronchitis include chronic cough, increased mucus, frequent clearing of the throat and shortness of breath.12
    • Chronic bronchitis doesn't strike suddenly and is often neglected by individuals until it is in an advanced state, because people mistakenly believe that the disease is not life-threatening. By the time a patient goes to his or her doctor the lungs have frequently been seriously injured. Then the patient may be in danger of developing serious respiratory problems or heart failure.
    • Emphysema begins with the destruction of air sacs (alveoli) in the lungs where oxygen from the air is exchanged for carbon dioxide in the blood. The walls of the air sacs are thin and fragile. Damage to the air sacs is irreversible and results in permanent "holes" in the tissues of the lower lungs.  As air sacs are destroyed, the lungs are able to transfer less and less oxygen to the bloodstream, causing shortness of breath. The lungs also lose their elasticity, which is important to keep airways open.  The patient experiences great difficulty exhaling.13
    • Emphysema doesn't develop suddenly.  It comes on very gradually. Years of exposure to the irritation of cigarette smoke usually precede the development of emphysema. Of the estimated 3.6 million Americans ever diagnosed with emphysema, 91 percent were 45 or older.14
    • Of the emphysema sufferers, 54.8 percent are male and 45.2 percent are female. However, within in the past year, the prevalence rate for women has seen a 20 percent increase where as men have seen a decreased of 19 percent.15
    • Symptoms of emphysema include cough, shortness of breath and a limited exercise tolerance. Diagnosis  is made by pulmonary function tests, along with the patient's history, examination and other tests.16 
    • Alpha1 antitrypsin deficiency-related (AAT) emphysema is caused by the inherited deficiency of a protein called alpha1-antitrypsin (AAT) or alpha1-protease inhibitor. AAT, produced by the liver, is a "lung protector." In the absence of AAT, emphysema is almost inevitable. It is responsible for 5% or less of the emphysema in the United States.17
    • An estimated 100,000 Americans, primarily of northern European descent, have AAT deficiency emphysema. Another 25 million Americans carry a single deficient gene that causes Alpha-1 and may pass the gene onto their children.18
    • Symptoms of AAT deficiency emphysema usually begin between 32 and 41 years of age and include shortness of breath and decreased exercise capacity.  Smoking significantly increases the severity of emphysema in AAT-deficient individuals.19
    • Blood screening is primarily used to diagnose whether a person is a carrier or AAT-deficient. If children are diagnosed as AAT-deficient through blood screening, they may undergo a liver transplant.20 In addition, a DNA-based cheek swab test has been recently developed for the diagnosis of AAT-deficiency.21
    • A recent study suggested that there are at least 116 million carriers among all racial groups, worldwide.22

    COPD Treatment

    • The quality of life for a person suffering from COPD diminishes as the disease progresses. At the onset, there is minimal shortness of breath.  People with COPD may eventually require supplemental oxygen and may have to rely on mechanical respiratory assistance.23
    • A recent American Lung Association survey revealed that half of all COPD patients (51%) say their condition limits their ability to work.  It also limits them in normal physical exertion (70%), household chores (56%), social activities (53%), sleeping (50%) and family activities (46%).24
    • None of the existing medications for COPD has been shown to modify the long-term decline in lung function that is the hallmark of this disease.  Therefore, the goal of pharmacotherapy for COPD is to provide relief of symptoms and prevent complications and/or progression of the disease with a minimum of side effects.25
    • Bronchodilator medications (prescription drugs that relax and open air passages in the lungs) are central to the symptomatic management of COPD.  They can be inhaled as aerosol sprays or taken orally.26
    • Additional treatment includes antibiotics, oxygen therapy, and systemic glucocorticosteroids. The efficacy of inhaled glucocorticosteroids continues to be under study, however short-term benefit has been demonstrated.  Chronic treatment with systemic steroids involves the risk of serious side effects; therefore these are used mostly for acute exacerbations.27
    • Pneumonia and influenza vaccines should be given to COPD patients.28  Those with COPD should also live a healthy lifestyle by exercising, avoiding cigarette smoke and other air pollutants, and eating well.29
    • Pulmonary rehabilitation is a preventive health-care program provided by a team of health professionals to help people cope physically, psychologically, and socially with COPD.30
    • Lung transplantation is being performed in increasing numbers and may be an option for people who suffer from severe emphysema. Additionally, lung volume reduction surgery (LVRS) has shown promise and is being performed with increasing frequency. However, a recent study found that emphysema patients who have severe lung obstruction with either limited ability to exchange gas when breathing or damage that is evenly distributed throughout their lungs are at high risk of death from the procedure.31
    • In August 2003, the Centers for Medicare and Medicaid Services (CMS) announced that they intend to cover LVRS for people with non-high risk severe emphysema, who meet the criteria stated in the National Emphysema Treatment Trial (NETT). In addition, CMS has decided that LVRS is "reasonable and necessary" only for qualified patients that undergo therapy before and after the surgery.  CMS is currently composing accreditation standards for LVRS facilities and will use these standards to determine where the surgery will be covered.32
    • Treatments for AAT deficiency emphysema including AAT replacement therapy (a life-long process) and gene therapy are currently being evaluated.  It is hoped that a clinical trial on gene therapy will take place within the decade.33

    For help with treatment decisions online, click through the COPD Lung Profiler™.

    For more information on COPD, please review the Chronic Bronchitis and Emphysema Morbidity and Mortality Trend Report in the  Data and Statistics section of our website or call the American Lung Association at 1-800-LUNG-USA (1-800-586-4872).
     
    Sources:
    1.  National Center for Health Statistics. Report of Final Mortality Statistics, 2003.
    2.  Ibid.
    3.  U.S. Department of Health and Human Services. The Health Consequences of Smoking. A Report
     of the Surgeon General, 2004.
    4.  Hnizdo E., Sullivan, PA, Bang KM and G. Wagner.  Association between COPD and Employment by Industry and Occupation in the US Population: A Study of Data from the Third National Health and Nutrition Examination Survey.  American Journal of Epidemiology. Vol. 156 (8), 2002.
    5.  National Center for Health Statistics. Raw Data from the National Health Interview Survey, U.S., 2003.  (Analysis by the American Lung Association, Using SPSS and SUDAAN software).
    6.   Mannino DM, Homa DM, Akinbami L, et al. Chronic Obstructive Pulmonary Disease Surveillance - U.S., 1997-2000.  Morbidity and Mortality Weekly Report. Vol. 51 (SS06); 1-16.
    7. National Center for Health Statistics. National Health Interview Survey, 2004.
    8.  National Heart Lung and Blood Institute, Morbidity and Mortality Chartbook, 2004.
    9.  American Thoracic Society. Standards for Diagnosis and Care of Patients with COPD. American Journal of Respiratory Care Medicine. Vol. 152 pp. S77-S120, 1995.
    10.  National Center for Health Statistics. Raw Data from the National Health Interview Survey, U.S., 2003.  (Analysis by the American Lung Association, Using SPSS and SUDAAN software).
    11. Ibid.
    12. American Thoracic Society. Standards for Diagnosis and Care of Patients with COPD. American Journal of Respiratory Care Medicine. Vol. 152 pp. S77-S120, 1995.
    13.  Ibid.
    14. National Center for Health Statistics. Raw Data from the National Health Interview Survey, U.S., 2003.  (Analysis by the American Lung Association, Using SPSS and SUDAAN software).
    15. Ibid.
    16. American Thoracic Society. Standards for Diagnosis and Care of Patients with COPD.    American Journal of Respiratory Care Medicine. Vol. 152 pp. S77-S120, 1995.
    17. American Thoracic Society.  Standards for the Diagnosis and Management of Individuals  with Alpha-1 Antitrypsin Deficiency. American Journal of Respiratory Care Medicine. Vol. 168 pp. 818-900, 2003.
    18. Alpha1 Network. What is Alpha-1? Available at:
    www.alphaone.org. Accessed on 8/16/06.
    19. American Thoracic Society.  Standards for the Diagnosis and Management of Individuals    with Alpha-1 Antitrypsin Deficiency. American Journal of Respiratory Care Medicine. Vol. 168 pp. 818-900, 2003.
    20. Ibid.
    21. Alpha 1 Network. Press Release: LabCorp Announces New Non-invasive Swab Test for Alpha1-Antitrypsin Deficiency. May 2004.
    22. Frederick J. de Serres. Worldwide Racial and Ethnic Distribution of  1-Antitrypsin Deficiency: Summary of an Analysis of Published Genetic Epidemiologic Surveys. Chest. Vol. 122  pp. 1818-1829, 2002.
    23.Global Initiative for Chronic Obstructive Pulmonary Disease.Global Strategy for the Diagnosis, Management and Prevention of Chronic Obstructive Pulmonary Disease, 2003.
    www.goldcopd.com
    24. Confronting COPD in America, 2000. Schulman, Ronca and Bucuvalas, Inc. (SRBI) Funded by Glaxo Smith Kline.
    25-30. Global Initiative for Chronic Obstructive Pulmonary Disease.  Global Strategy for the Diagnosis, Management and Prevention of Chronic Obstructive Pulmonary Disease, 2003. www.goldcopd.com
    31. National Emphysema Treatment Trial Research Group. Patients at High Risk of Death after Lung-Volume-Reduction Surgery. New England Journal of Medicine. Vol. 345(15) pp. 1075-1083, 2001
    32. Centers for Medicare and Medicaid Services. Decision Memo for Lung Volume Reduction Surgery (CAG00115R)
    www.cms.hhs.gov/mcd/viewdecisionmemo.asp?id=96..
    33. American Thoracic Society.  Standards for the Diagnosis and Management of Individuals    with Alpha-1 Antitrypsin Deficiency. American Journal of Respiratory Care Medicine. Vol. 168 pp. 818-900, 2003.

    *Racial and ethnic minority terminology reflects those terms used by the Centers For Disease Control.