"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

== 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:

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

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 heart disease or its precursors, high blood pressure and high cholesterol

• 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

• controls weight
  

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

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

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

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

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

RUN AND RACE WELL IN THE COLD

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

 

Print 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

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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