Cutdown

On Tuesday morning I ran a cutdown workout with some of my training buddies. These workouts are based on the simple principle of starting easy and slowly increasing the intensity of the run. We try to step down the pace each mile of our workout over 10-12 miles. For Tuesday's cutdown we started at 5:55 pace and over 10 miles cut down to 5:05 pace.

Cutdown runs model a very beneficial type of graded exercising that you can do on your own. Starting any activity easily will get your muscles warmed up. As you continue with the workout you can up the intensity to work your muscles more and more. This helps to not only build muscular endurance throughout your prolonged workout, but also adds strength as your muscles continue to work harder as they near their fatigue point.

6/29/2010 | Daily Step Total = 22065

Fast as Lightning

Yesterday afternoon we had some pretty serious thunderstorms blow through. This is a common occurrence in our area during the summer and something that we all need to be aware of. Planning your workouts for the morning can help you avoid having to miss scheduled outdoor exercise because of summer storms. Or, looking for indoor alternatives (Jacobs Fitness Center has great equipment and an indoor pool) can help you get your afternoon workout in if a storm pops up.

It's important to try and stay indoors if there is a storm or even a storm warning. If you do get caught outside in a thunderstorm try to find a building for shelter. If there are no buildings nearby, stay away from tall objects like trees and towers and also try to avoid being near anything made of metal.

Exercising outside during the summer can be great, but just make sure you are safe if a storm pops up.

6/28/2010 | Daily Step Total = 18130

Have Fun X All Weekend = Lots of Steps

Sometimes wearing this pedometer seems like a chore - I'll admit that. It can feel like I'm a slave to steps. Normal activities like running, walking to the water cooler, and going grocery shopping become part of the "challenge". I know some of you experience this too. But, that's not the point of wearing a pedometer. We're supposed ENJOY adding more physical activity into our lives. The pedometer gives us a reading on how much physical activity we are taking part in, and can motivate us to add more if we feel that we're under achieving. We shouldn't feel like it's adding stress to our lives because it's supposed to be a motivational tool. This weekend I decided to break free of my pedometer and essentially forgot about it. I went out, had fun, and let the steps talley up if they happened to do so. I really recommend that you do the same!

On Friday I ran a long run in the morning before work - 17 miles on the W&OD Trail. About a third of the way through the run I met a new friend. A high schooler riding his bike decided to tag along and chat with my during my run. Having somebody to talk to really made the run go by faster.

6/25/2010 | Daily Step Total = 24223

My weekend of fun began on Saturday. I had driven to my Dad's house on Lake Monticello on Friday evening. So, I woke up at the lake and went for a run. Then we spent the day swimming, waterskiing, tubing, wakeboarding, and of course watching some soccer. The US team's loss was disappointing, but we didn't let it ruin our fun weekend in the sun.

6/26/2010 | Daily Step Total = 30399

Sunday was a very similar day to Saturday. There was a little longer run, a trip around the lake on the water skis, all followed by a little more floating than actual swimming. What a beautiful day it was to be relaxing at the lake.

6/27/2010 | Daily Step Total = 28525

Feel the Burn

I admit it, I'm not the most disciplined when it comes to wearing sunscreen. If I go to the beach or the lake, sure I'll put some on. But, I run outside nearly everyday and very rarely put on sunscreen for that. After looking over some statistics and getting a slight sunburn on my scalp over the past few days I realize that I need to change my habits. Sunscreen is such a great form of protection from skin damage and cancer. Yeah it smells a little funny and makes us a bit slimy, but I think I'd rather deal with that than skin cancer. Here are some statistics from the Skin Cancer Foundation that may help you choose to put on a little sunscreen before you exercise outside today.

-About 90 percent of non-melanoma skin cancers are associated with exposure to ultraviolet (UV) radiation from the sun.
-Up to 90 percent of the visible changes commonly attributed to aging are caused by the sun.
-Skin cancer is the most common form of cancer in the United States. More than 3.5 million cases in two million people are diagnosed annually.
-One blistering sunburn in childhood or adolescence more than doubles a person's chances of developing melanoma later in life.
-A person's risk for melanoma doubles if he or she has had five or more sunburns at any age.

Let's all take a step towards prevention and lather up!

6/24/2010 | Daily Step Total = 18192

USA! USA!

Should watching the USA vs. Alegeria game on Wednesday count as extra steps for the day? My heart thinks so. Man, my heart was pounding during that game. CRAZY STUFF! Well, I didn't include any extra steps for the time I spent watching the game even though I think my heart rate was higher for that 90 minutes than it was during my 10 mile run beforehand. I had a pretty low key day besides that game, so I don't have much to say except for USA USA USA USA!

6/23/2010 | Daily Step Total = 21371

Running in circles

Sometimes track workouts, like any workouts, seem to go on forever. Running in circles is only fun for so long before it become rather monotonous. But, you have to put in the work if you want to see results.

On Tuesday I met up with my training partner Andrew for a 'beat the heat' 7am workout on the AU track. We ran 16, 400 meter repeats each with a 200 meter jog in between. My head was spinning after we were done (combination of the heat and all of the circles were to blame). In all, the workout totals 6 miles on the track, plus 3 for warmup and 3 for cool down. The best word to describe my physical state after the workout - POOPED. Oh it felt so good though to have run 12 miles all before 8:30. And, what a great sense of accomplishment running a hard workout in the heat. Sometimes the challenge of working out in tough conditions makes that great post workout feeling even better. I hope that you all get to take part in similar experiences through the rest of the Pedometer Challenge.

6/22/2010 | Daily Step Total = 31494

Beat the Heat

Hot hot hot. I heard on the radio that we are going to experience at least 10 straight days of 90+ degree weather. When it's that hot, and we have air quality ratings of orange, it can be pretty uncomfortable to exercise outside. My solution to this issue is to wake up a little earlier than usual. It's amazing how much cooler (ok this is all relative) the temperature is just an hour earlier in the morning. I ran when it was still in the 70s on Monday! But, I know this isn't an option for everyone - so another great way to beat the heat is to exercise inside. I heard a tale of one Pedometer Challenge participant who has taken to walking on the treadmill at Jacobs during the 2:30 World Cup games. That way she can get some exercise while in a controlled environment AND enjoy herself watching the fierce competition from South Africa. Being creative and flexible like this with your exercise can help you keep active when weather conditions, or other factors, interfere with your normal routine.

So, how do you beat the heat?

6/21/2010 | Daily Step Total = 17315

Unexpected Travels

I took an unplanned trip to upstate New York this weekend. Travels like this, and even those that are planned, can do a lot in the way of disrupting your routine. Sleep schedules, eating schedules, and exercise schedules are all thrown for a loop. How do I cope with this? I try as best I can to maintain some semblance of my regular routine. I worked hard to wake up early and get my run in in the morning, just like I do at home. Although I couldn't keep to the exact same pattern that I normally do, this at least helped me get my workout in each day. And, just like I'm sure I told you before, I love running in new places. I got to explore a neat lake, a beautiful state park, and even a brand new high school track. Now, I'm hoping I can get back to my normal routine - we'll see if this crazy heat puts a damper on those plans.

Wednesday
I was super sore from my workout the day before, so I took my run easy and did 8.5 miles. It was Joy's birthday today! Happy Birthday to my amazing wife!

6/16/2010 | Daily Step Total = 18827

Thursday
This was the day of travel. I managed to squeeze in a 10 mile run when we got to NY. The weather was much cooler and they have nice wide shoulders on their roads which made for a great way to shake out the travel stiffness in my legs.

6/17/2010 | Daily Step Total = 17059

Friday
I woke up and ran 9 hilly miles in the morning. I was on my feet standing for a lot of the day, but not walking around too much.

6/18/2010 | Daily Step Total = 16264

Saturday
A beautiful, sunny, and somewhat cool morning greeted me for my long run on Saturday. I ran 14 miles, starting easy and then finishing hard, followed by 2 miles on the track in 10:31 (woooo that was fun to run fast at the end!). I finished everything up with an easy mile. 17 great miles today!

6/19/2010 | Daily Step Total = 23729

Sunday
Finally back home I got to do a relaxing (and VERY HOT!) 10 mile run. I was wiped out from the travels this weekend so basically hung out not doing much for the rest of the day.

6/20/2010 | Daily Step Total = 15713

Dehydration Fixation

I always always always struggle with dehydration over the summer. As my brother in law puts it, I have a great cooling system - it just runs out of supplies really quickly. I drink water constantly throughout the day, but the humidity in this area seems to pull it all out of me. And studies have shown that being just 2% dehydrated can cause a decline in athletic performance (Thanks Runners World!). The only thing that I can do is make sure to take in fluids while I exercise. You should be doing the same! It's hot in DC in the summer and we all sweat out more fluids than we realize. Staying properly hydrated can not only help you have better athletic and exercise performances, but it can also help your body fight off sickness. I recommend carrying a water bottle with you everywhere you go. Those thing get heavy if they are full, so it gives you incentive to empty it out (in your mouth of course) quickly - then you get to refill it again!

Monday I went for a 10 mile run in the morning and then had a busy day at work which kept me planted in my computer chair for most of the day.

6/14/2010 | Daily Step Total = 18164

Tuesday was a return to workouts for me. In the morning I ran 5 miles with my friend Eric and then in the afternoon I did a track workout consisting of 13 400 meter repeats. It was a lot cooler than it has been recently on Tuesday, but I was still a sweaty mess. That water bottle that I carry everywhere came in handy - HA! putting my own advice into action!

6/15/2010 | Daily Step Total = 32020

Are you ready for some futbol?

I admit it - I'm one of those rare American soccer fans. No, not the type that gets excited every four years for the World Cup. I'm the type that goes to DC United games, reads soccer blogs every day, and gets REALLY REALLY REALLY excited for the World Cup. That being said, I got really distracted away from my blog this weekend, so I apologize.

How does this relate to the Pedometer Challenge...hmmm....well did you know that some soccer players run 6 to 7 miles during a single soccer game? It's amazing how much exercise or physical activity you can work in during a game or contest. Next time somebody asks for you to play pick-up basketball, hit a tennis ball around, or maybe even throw a frisbee think of all the steps you could be racking up.

Here's how my weekend went:
My heel has been slowly getting better, so I'm back to running some longer miles. On Thursday I had a low key morning, but then in the afternoon I ran 14 miles. Down to Roosevelt Island. The island is a really neat place to walk and run. I highly recommend that people try and get down there at some point.

6/10/2010 | Daily Step Total = 24064

Friday I met one of my Pacers Racing Team teammates, Andrew Dumm (who has a masters degree from AU and won the Marine Corps Marathon two years ago), for a 16 mile run through Rock Creek Park. Rock Creek Park - another great place to walk and run. There are just so many trails to explore making running through the park a lot of fun.

6/11/2010 | Daily Step Total = 27329

Saturday I was down at Lake Monticello near Charlottesville, VA with my Dad. I go visit him almost every weekend in the summer, so you'll be hearing a lot about "The Lake". I woke up and ran 10 miles, then took a brief swim. Unfortunately (for my pedometer) it rained most of the day starting around noon. Fortunately (for my soccer nutiness) the World Cup was on all day!

6/12/2010 | Daily Step Total = 17549

Sunday I took a little break from running so many miles and just did 7 at the Lake. I again went for a little swim after my run. Swimming is so relaxing after pounding the pavement. I hung out outside for a while with my Dad and then we watched some more soccer. It was a nice, relaxing day.

6/13/2010 | Daily Step Total = 13934

Hurts so good

Wednesday morning I took a 6 mile run (have to cut down a little to make sure my heel gets all of the way better) and then headed to the chiropractor's office for some treatment. I got my hip alignment adjusted and then some ART (Active Release Therapy) on my muscles and heel. ART might be the most painful treatment that I go through to keep my body functioning properly. Like many alternative therapies, ART involves digging deep into muscles to loosen up knots and scar tissue. Some days I get bruises from the treatment. The next day though, I feel so great.

Treatments like these mimic the "no pain, no gain" cycle of health. We must sacrifice something to achieve and maintain health. Some days we have to choose not to eat at McDonald's and experience the pain of resisting that temptation. Some days we have to walk or run another mile and experience the pain of exhaustion. In these cases though, the resulting healthier, higher quality life means that we have truly gained a great reward.

6/9/2010 | Daily Step Total = 13807

Typical Tuesday

Thanks to everyone that left a comment yesterday. I'd love for you all to leave comments everyday and even sign up to follow my blog.

Today I really got back into my normal routine. Up at 5:30 for a 5 mile run and then a second run of about 11 miles in the afternoon. My heel is feeling better, though still not perfect. That's the tricky thing with aches and pains. You have to watch them and back off some days still when you're getting back into serious training. I ice the heck out of it, stretch it, and strengthen the area EVERYDAY! I'm very happy to be out running again and we've had some great weather for it the past few days. The rest of my steps today came from wandering around campus as needed for work. I really like that I am able to get up from my desk and walk around some during the day. I'm an active person, so sitting at my desk all day makes me stir crazy.

I found an interesting article in USA today that explains a lot about why we host a pedometer challenge at AU. I thought that you all might like to read it.
http://www.usatoday.com/news/health/weightloss/2010-05-23-walking-metabolic-syndrome_N.htm

6/8/2010 | Daily Step Total = 28563

Beautiful Morning

On Monday I got back into my routine of running in the morning with a 7 mile run. I exercise in the morning pretty darn close to 100% of the time. Going to the pool or getting on the exercise bike in the afternoons, although a good break from running for my body, got me out of my exercise groove a little bit. I like the feeling of getting most of my daily steps in first thing in the morning.

Working out in the morning works well for me for two reasons. The first is that it keeps the exercise time routine for me. I start basically everyday off with a run. Just like I go to work, or to class at a set time, running also has a predetermined time slot in my day. This helps me make sure that there is time for exercise. The second reason that running in the morning is beneficial to me is that it forces me to exercise with low energy levels. As a distance runner, my goal is to be able to run as fast as possible with as little fuel in me. Over the course of a race my body will continually use up my stored energy (glycogen for you physiology nuts out there). By running in the morning before I've had any food, I am able to simulate this low energy state and teach my body to run through it.

Working out in the morning doesn't work for everyone though, especially without eating anything first. In fact, some studies show that you can have a better workout with more health benefits if you consume some calories before working out in the morning. This food provides your body with extra energy allowing you to workout at a higher intensity, which is better for your heart and respiratory health. Some people find that their bodies are tight and tired in the morning. For these people it's best to exercise later in the day. Normal daily activity can help loosen and warm up your muscles, preparing you for a better workout.

What time of day do you exercise regularly or tally up most of your daily steps? Leave me a comment with your response and you'll be entered in a drawing for a gift certificate to the AU Farmers' Market tomorrow!

6/7/2010 | Daily Step Total = 14655

Freestyle

Sunday was my last day of no running. My heel is feeling better so I get to hit the roads again on Monday. In the morning, Joy and I went to church and then to our favorite grocery store - Trader Joe's. We like that store because it offers some pretty healthy, easy to make meals. We also like that the produce is fairly inexpensive. I love their Organic European Style Non-fat Plain Yogurt too. I'm a lactard (that's lactose intolerant for those politically correct people out there), so yogurt is one of the best ways for me to get calcium in my diet. Just add a little honey, stir it up, and you have a great addition to your breakfast.

Back to my steps. Grocery shopping and going to church have both been big contributors to my weekend step totals. Joy and I take the stairs at church and then we go up and down every aisle in the store. They aren't glamorous steps, but it is walking.

In the afternoon I went swimming at AU. I swam freestyle for 45 minutes straight. Swimming is a great non-impact total body workout. Man, my arms get tired from all of that swimming.

6/6/2010 | Daily Step Total = 14401

Bike it up

I really prefer running to any other form of exercise - I'm a runner so that makes sense. But, in dealing with this heel pain I've been forced to turn to low impact exercise like swimming and bike riding. On Saturday I rode a stationary bike for two hours. Ugh....two hours of staring straight forward. Good thing there was a USA vs. Australia soccer game one. Watching the game while I rode really distracted me from the boredom of exercising in place, inside for so long. The USA won which was another positive. (I'm a soccer nut and so pumped for the World Cup, which starts on Friday).

I wish I found exercising inside entertainment enough, but I just don't. That's part of the reason that I love running. You can run anywhere and explore outside in the middle of your workout. What a cool sport! How does everyone entertain themselves when exercising indoors? I'd love to hear some ideas.

6/5/2010 | Daily Step Total = 31456

Testing, Testing, 1, 2, 3

Amy and I had the opportunity to go to Kelly Miller Middle School in NE DC on Thursday and perform free basic fitness testing for some of the staff members. Then on Friday, we experimented a little testing ourselves on SETH and AhealthyU's new cycle ergometer (we also got other new physiological testing equipment but haven't put it all together yet). These two events got me thinking about how important things like health screenings and fitness testing are. In school our progress is documented and tracked through performance on tests. Our health can be tracked in the same way. AhealthyU offers free fitness testing for all faculty and staff members at the University. We'll test your resting heart rate, blood pressure, body composition, cardiorespiratory endurance, VO2 max, muscular endurance, and flexibility. Schedule an appointment with us today - it will be a great way to track the positive impact that the pedometer challenge is having on your health. Send us an email at ahealthyu@american.edu to schedule your FREE fitness test.

On Friday I took another day off from running. I'm having a little problem with my heel and need to give it a little break from all of the pounding. So, today I swam for 45 minutes and then rode the stationary bike for 1 hour. After that I did some basic strength and core conditioning work. I prefer to be out running, but still considered this a great workout.

6/4/2010 | Daily Step Total = 30329

Double the Workout, Double the Fun

Thursday morning I woke up feeling all tight and achy. It seems that all of that traveling over the weekend caught up with me. I went out for an 8.5 mile run but just didn't feel right. In the afternoon I decided to skip my second run and hit the bike instead. I rode for an hour and was quite happy with my decision.

Sometimes replacing a planned workout with a different activity can really be beneficial for tired, tight, achy, and/or worn out muscles. Repetitive use of the same muscles is a great way to build both muscular strength and endurance for that particular muscle group. But, continued repetition can also increase the likelihood of fatigue or overuse injuries. The best way to avoid these two issues is to switch up your workouts every once in a while. If your normal exercise is walking, you may want to try and take a bike ride once a week. Or, if you swim everyday, getting out of the pool and going for a run will give your arms a break. You can also mix in various types of resistance training and strength/stretching routines like a yoga or pilates class.

What types of replacement workouts or cross training do you incorporate into your exercise routine? Leave me a comment and let me know. You might just win a special AhealthyU prize for doing so?!?!

6/3/2010 | Daily Step Total = 30762

Catching Up

Sorry - I did it again. The long weekend took me away from the computer and unfortunately away from a lot of steps too. That happens sometimes though and I'll just have to work hard to get back on my normal routine. I've found that the best way to get my runs in while handling a busy schedule full of work and school is to establish and stick to that daily routine. If exercise is part of the plan, it is much easier to get it in. I recommend that everyone out there reading try and schedule some exercise into their day - we do it for everything else, so why not for exercise too?

I got to run a little while I was in Georgia visiting my wife's family. Many of the days were busy with celebrating and traveling though which makes getting in steps difficult. Wednesday saw me back in the office at AU, so that was my first "normal" day back.

Saturday I ran 15 miles and then hit up some outlet stores with my wife and brother-in-law. Apparently shopping is a good way to get in steps.

5/29/2010 | Daily Step Total = 29902

Sunday we went to church and then Joy's sister's graduation. Which meant w whole lot of sitting and not much walking at all.

5/30/2010 | Daily Step Total = 5589

I tend to get a little restless when we stay in Georgia, so I scoped out a 5k race for Joy and I to run on Monday morning in Athens. It was hot, humid, and hilly but we went and pounded the pavement anyways. 3 miles of warmup led to the 5k race and the morning was finished up with a 5 mile cool down. I won a cool GEorgia Bulldog mug for coming in first place.

5/31/2010 | Daily Step Total = 23607

Tuesday we drove back to Virginia from Georgia. Oh how I dislike riding in cars for over 6 hours. Joy and I both made sure to get our runs in before the trip started because we were knew we would be too tired to run after the trip.

6/1/2010 | Daily Step Total = 17782

Wednesday was my first day back at AU from the long weekend. I ran 10 miles at home in the morning and spent the rest of the day doing data entry for this very pedometer challenge. You guys are all doing GREAT! Keep on steppin'!

6/2/2010 | Daily Step Total = 19535