Fit all the way...on 7 minutes a day?

http://well.blogs.nytimes.com

According to the New York Times Magazine, our need to build an endurance sport base may be over. The publication cited the American College of Sports Medicine's Health & Fitness Journal, which states that  our own body weight, 12 exercises and 7 minutes a day is equivalent to a "long" run and visit to the weight room:

http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx.

I'm not buying in all the way, but I do know that as we age, strength training is optimally important for performance. In other words being old, wispy and feeble sucks.

Here's my new strategy for the second  half of summer:  30 minutes less running per day, time I will reinvest in this new strength plan.  I'm going to implement it for time, with slow methodical motions devoid of rep count.

The initial sessions will seem as an eternity. But the resistance and static motion will strengthen and sculpt.  I'm hoping to move this strength show outdoors, also incorporating an exercise ball into the crunches and push ups.  

The nuance of sport isn't always right or wrong, but different. We can embrace each new dimension and develop hybrid applications. Let's be good to ourselves and build the temple with an age-appropriate model.

Mike Weigold: The "master" of international study abroad

Here's master man, figuratively on top of the world "down under" at the Three Sisters (on left) vantage point within the Blue Mountains.

At right is Dr. Mike Weigold. Mike is my mentor, was a member of my PhD dissertation committee, and is also a visionary for study abroad over more than a decade.

I'm trying to piece this together in a master competitor post, with some connection to endurance sport. What I can profess is that all master's level athletes need a holistic approach to life, incorporating balance that promotes wellness in all aspects of the day.

That is what Mike brings to my game plan. He's a friend who seems to appreciate my presence on his world tours, first as a PhD student and now as a graduate and alumni. Mike allows me to cut running loops and also participate in his "big show" overseas.

Much of what happens can be comical but on other occasions, it's liberating. Mike is associate dean for undergraduate affairs and also a pioneer in online graduate education. He's thinking forward and in the best interests of education.  I like to listen to his rationale for development and implementation of courses and programs. Mike is a glass-is-half-full type of guy, which means he's reaching for what's next, what's better, and what will bring the most value to his institution.

We all need a "Mike" in our lives, someone who will allow us into their portal. It may be in regard to academics, athletics, relational space or on some occasions, needed support. True friends who can serve in these roles are rare. It's great to be on Dr. Weigold's crew and for that, I am grateful.

Sydney 13.1: Is course-cutting acceptable?

Photo courtesy Dr. Norm Lewis @ bikeprof.com

Here's a shot of the wrecking crew I ran with at yesterday's Sydney, Australia Half Marathon.  On left is Virginia Hamrick (who runs like a gazelle) and on right is Hannah Helms (who gutted out her first-ever 13.1 finish).

That's master man in the middle. The dazed look on my face represents some of the tomfoolery I noted on the course, related to massive course cutting by a substantial portion of the field.

Here's my Garmin watch shot of the course. Note opera house, on the north end of the cove to the left of our route.

Joan Benoit would not be amused (for those who can't recall Benoit, she's the inaugural women's Olympic marathon winner in 1984 who never cut a corner, even in training)

On some sections, the road would sweep to the left or right and hundreds of runners would jam through sidewalk or market areas to take a short line into the next turn. On another occasion we had an out and back section; many runners turned back prior to the final marking cone.  I was nearly steamrolled going to the final cone and making an official turn back.

I have read reports that it's also an issue in European ultrarunning. As a matter of fact, many in other cultures believe the shortest distance between two points is fine and acceptable.

I ran a 1:59, nothing to write home about. What ever the time, I do want an "official" finish. I'm racing for personal pride; pulling up a few hundred yards short of 13.1 does matter.

What's your opinion on this phenomenon?

Sydney Park Run is fun for all

Here's a great civic event in Australia:  Fun run 5K every Saturday in Sydney Park. Timed and free! I have been to two, will make a third before I leave this great community.

http://www.parkrun.com.au/stpeters/

This local fitness enhancer draws about 200 runners of all sizes and shapes. The day begins with group calisthenics; it's always good to stretch a bit and get the blood pumping!

The start area also shares space with a nearby doggie park, where canines are allowed to run free. So if you're the uptight kind, stay calm because you'll be cutting lines around dogs, kids, gaggles of runners, and other pedestrians out on the day.

It's interesting to see the wonderful support volunteers who host this event. It's run much like a pay event in the USA. Start banners at the start and finish line, corner workers, timing officials, and a good attitude by all. Some things are bigger than money.

I made one of the final turns at last week's event and a corner workers said "good effort, mate." I was quite a ways off the back, but for some reason that Aussie attaboy really validated me.

I have learned that running is universal in attitude and camaraderie. Where ever I travel, a short search on the Internet will bring me into the presence of runners who welcome me into their community.

My finest memories are running loops. Now, Sydney Park will become a permanent file on my mental hard drive. It's great to be included and I never take the hospitality for granted.

Thank you Lord for letting me run on yet another day.

Australia and obesity: Fast moves and thin bodies

http://redgannet.blogspot.com.au

I'm starting today's blog with a bit of a shocker...please meet my friend "monster bat."  He used to hang out in the botanical gardens in Sydney with about 10,000 of his friends. But alas, most have been removed by government officials, purportedly related to a health nuisance.

Let's talk a bit about obesity...or in the case of Australia, the lack of obesity. It's hard to ignore the fact that after one week running and walking miles of streets, I have yet to see a noticeably overweight person.

Of course, this observation requires more study to truly delve into the facts.  The Australian Bureau of Statistics states:


In the Australian Health Survey, measured height and weight were collected to determine a person's Body Mass Index. BMI based on measured height and weight is considered to be more accurate than self-reported height and weight. See the Glossary for cut-offs for BMI.

In 2011-12, 63.4% of Australians aged 18 years and over were overweight or obese, comprised of 35.0% overweight and 28.3% obese. A further 35.2% were of normal weight and 1.5% were underweight.

The prevalence of overweight and obesity has increased in Australia over time, from 61.2% in 2007–08 and 56.3% in 1995.

Maybe it's the fact I'm seeing the proactive, foot commuters and runners.  I remain impressed with the pace of activity; most all are pushing the pace and achieving max ROI. There is an intention in the effort. Aussies seem to enjoy their meat pies and beer, but that too seems to be imbibed in moderation.

It's a fast, carefree attitude, but that may be driven by the discipline to succeed. When you're doing life in a fit, toned body, it's easier to see that glass is half full.

Warning! Beware of miscreants at dawn

Here's a great piece of advice when running in any unknown urban environment, especially when out of the USA.

I like to run early, sometimes prior to dawn.  When I am going out, the hookers/hooligans/hangover-challenged eggheads are coming out of the bars.

Some of them are angry drunk and looking for a fight, or possibly down on pocket money and intent of relieving you of your cash.

I got roughed up one time in Madrid by some soccer hooligans and it almost happened again this morning. My advice is to run wide from doorways and also around corners. Listen to the conversations and if the tone is adversarial, jog across the street and make get out of range.

It's sad to see, but my day as a runner is beginning when the night life crowd is about to expire. It's not always a fun encounter when our paths cross.

Be careful and stay safe.

Running in Sydney: A few observations

www.gardenvisit.com

It's been six years, but I found myself back in Sydney, Australia this past week.

It's a runners paradise. Where ever you are, just head for the opera house at the harbor. I'm staying in the infamous Kings Cross area (Google it for more details) and from there can run due west to Hyde Park; at that point, I hit all my running marks from my previous visit.  Run north through Hyde's, then veer left towards St. Mary's and pick up the road leading into the botanical gardens area.You can route through that area then connect to a nice paved access to the opera house. From there, do the Rocky thing, run up the stairs, pump your fists, and claim victory.

A few comments:

There are several species of bats in Sydney. The ones in the gardens are as big as owls. We were informed they were removed five weeks prior for health reasons. Darn.

A comparison of runners, Sydney vs. a USA counterpart? I'd put the Aussie crew from bottom to top at 25% to 30% faster. Everyone has a grimace on their face and is making painful guttural sounds. It's an anaerobic sort of thing.

Traffic is reversed so look left and right. I almost got nailed this morning by a Mercedes. And the same with running, stay far left as runner will expect that. It's not intuitive.

Bananas taste better down under. So sweet they are like candy.

I entered the Sydney 13.1 on May 19 so I guess I'll train for that.  Good to be back.