43 says, 17 hours to go...
With under 50 days to go until the race, we're in the final stretch now. With that in mind, I've been shifting away from the track work which proved so successful earlier in the program, and begun embracing more marathon-specific training.
This involves a few changes to what I've been doing.
First, I've moved a large bulk of my walking regimen away from forest trails and toward the road. That doesn't mean I never walk on trails anymore, but it does mean more time on paved surfaces, which is important because the course over which the race is run is also paved.
Another thing I've done involves the inclusion of longer, sustained runs on my days off from work. Whereas before any running I did also involved a substantial amount of walking, now I'm getting in actual sustained runs. This is important, because it is my hope to run the entire marathon distance. It may not work out that way, but practicing it could improve my chances. In training for my first marathon, I hardly ran at all outside a once-weekly track-workout. Indeed, my "longest" continuous run leading up to that race was a 5-miler I did with Dante and Dan not long before the race. In spite of this dearth of running, I still managed to run the first 15 miles of the race, as well as portions of the last 11, and the whole of mile 26. Taking that into account, I'm making a better effort this time around to get in some more continuous running as the race approaches. In this way, I hope to survive the rigors of my job as well as those of the race. That is my hope at least.
Today I ran a little over 55 minutes on the treadmill, using the incline controls to mimic in miniature the terrain of the race course. So just as the first third of the race involves several climbs, including a rather steep, 200ft climb not far from the start, the first third of today's run focused on hills. Following that, I gradually increased speed over a long flat stretch, which is how much the rest of the race appears. Occasionally a small climb appears during this stretch, so I added a climb or two in the midst of this gradual increase of speed. Finally a rather short but steep climb appears at the end of the race, so I finished with a steep climb at the maximum speed reached over the course.
I felt good doing all this, and would like to extend the effort next week as a way of becoming ever more adapted to the coming race and its challenges. In the mean time, it'll be doubly important to keep a healthy work/training balance, since the date of the race is not far off now, and a serious illness or injury could prove difficult. With that said, I'm really enjoying the training these days. I feel stronger every week, and look forward to the day when myself and 30,000 others begin our long romp through the streets of Washington, D.C. Only 43 days and 17 hours now. Let's keep at it!
Happy Friday, friends :)
Friday, September 14, 2012
Tuesday, September 11, 2012
7 Stimulating Books
The English philosopher Francis Bacon (1561-1626) once suggested that "Some books are to be tasted, others to be swallowed, and some few to be chewed and digested." I like this line, perhaps because it seems to illustrate the way how some books really hold our attention while others do not. Frequently I use the word "stimulating" to describe those "few" books "to be chewed and digested," and credit them with enriching my experiences in life. As such I thought it might be nice to compile a brief list of books I've found stimulating at some point in my life. This isn't an exhaustive list, and is likely biased toward more recently encountered material. Nevertheless I think it could prove a fruitful exercise, so let's dive in and have a look.
In no particular order:
1.) "The Great Divergence: China Europe, and the Making of the Modern World Economy" (2000)
By: Kenneth Pomeranz
I encountered this book through my friend Laura, who was taking a pre-modern history class our sophomore year of college. One night we were doing homework together in the library, when she began describing this book which contended that coal and colonies provided the decisive cause of European "divergence" during the Industrial Revolution. Utterly puzzled, I remember saying something along the lines of, "Laura, that can't be right, the author has it all backwards: coal and colonies were the result of industrialization, not the cause.
Months later I borrowed that book, and well, my mind was blown. A professor of history at the University of California Irvine, Dr. Pomeranz suggests that leading up to the Industrial Revolution several areas of the globe (parts of northwestern Europe, the Indian sub-continent, and pockets in China) seemed poised to begin industrializing in earnest. That those areas of northwest Europe (such as England, and to a lesser extent France and the Netherlands) took off while those in India and China did not has long puzzled historians, particularly since some areas in China seemed better prepared for such a transition than say, England. This marked change is at the heart of "the great divergence," where parts of Europe became highly industrialized while much of the rest of the world "diverged" down another path and did not.
In the past some have argued this divergence occurred because of an innate "racial" superiority of people of "northwest European extraction." Others have argued that technology, law-codes, and/or cultural ethics of hard work provided Europeans with their advantage. Pomeranz takes a different approach, arguing that the presence of coal and new-world colonies provided both the energy and untapped-hinterlands needed to drive the new industrializing economy. Advantages in excess land capacity, new-world resources such as timber, precious metals, and sugar, and the energy-rich and easily extractable sources of coal in England all provided the means by which a relatively obscure corner of Europe became the driving engine of the world economy for 200 years.
Many have disputed Pomeranz, or have sought to add further nuance to his argument. But for me his book radically altered the way I perceive the rise and decline of tribes and states in world. And while he might not have the last word on what caused the great divergence, Dr. Pomeranz certainly got me thinking about it in a new way.
2.) "Lore of Running, 4th edt." (2003) and "Waterlogged" (2012)
By: Tim Noakes, MD
I combined these two because they are in my mind intimately related. Both works seek to bring the latest in exercise research to the lay-person trying to apply that research in training. Along the way, Dr. Noakes frequently disputes popular theories of exercise performance which do not fit with the available evidence. From his work, I have learned, among other things, about the known effects (long and short term) of overtraining, the available evidence of peaking in performance, and hydration during long endurance events. As important is Dr. Noakes' historical approach, which traces particular ideas in exercise performance from an early date up to the present. His history of training theory in "Lore of Running," and the history of hydration advice in "Waterlogged" both serve as excellent examples of the value in rehashing what has been tried or thought before. If nothing else, such historical digressions provide a good place to begin one's own intellectual journey.
3.) "The European Reformations" (1996)
By: Carter Lindberg
I read this book for a class in college called "European Religious Wars," and again for a class I sat but did not officially take called "The Reformation." The thing I found most thought-provoking in this book were the clear explanations of theology, and how those theological ideas shaped and were shaped by the historical, intellectual, and social context of the Reformation era. Indeed, I've yet to find a better work of history that so effectively explains theology and how it relates to the historical subject.
4.) "Daniels' Running Formula" (1998)
By: Jack Daniels, PhD
This is a staple in the modern coaching literature for distance runners, and it's a good one. In it, Daniels provides a series of tables one can employ to develop a training plan for races from "800m to the marathon." In addition, he stresses the individual training needs, as well as the need to focus on the process of training rather than simply the results of training.
Perhaps the most stimulating aspect of Daniels' book involves the economics of distance training. The basic idea here is that, as when employing economic capital, distance runners should seek to maximize their "running capital" assessing their training needs. In short, the idea is to achieve the maximum benefit from training for the least amount of effort. This involves the employment of stress and recovery, which when combined effectively produce the most fitness gains with the least amount of wear. Ideally a new training stress should be milked for all its benefits before a further stress is added. Finally, the fitness benefits from these new stresses appear to obey the law of diminishing returns, such that each additional amount of stress provides increasingly less additional benefit; conversely, each additional stress also increases the chance of developing an injury. Finding a middle ground between these two curves which effectively meets one's needs and risk-tolerance seems to be at the heart of Daniels' coaching philosophy.
5.) "How to Live: Or A Life of Montaigne in One Question and Twenty Attempts at an Answer" (2010)
By: Sarah Blakewell
This charming biography of the 16th century French philosopher Michel de Montaigne (1533-1592) is a creative, fresh way of exploring a person's life, their ideas, and their times. Broken down into 20 thematic chapters, Blakewell provides a rich tapestry of detail, argument, and digression. I particularly enjoyed the way she describes the changing perceptions of Montaigne over time; how in one period he was hailed a great hero of thought, while in another he was loathed as a great deceiver of men. Reading this book encouraged me to read some of Montaigne's Essays myself, and so far it's proved an interesting experience.
6.) "Running Within" (1999)
By: Jerry Lynch and Warren Scott
Originally I borrowed this book from my roommate in college, whose dad left it with him after helping us move in for XC camp. My old roommate never went in for books like this, but I absolutely loved it.
At its root, I think "Running Within" is a book about cultivating healthy attitudes and mental habits related to exercise and performance. Following the opening section (where the concepts are introduced), each chapter concludes with a list of visualization exercises and positive affirmations. The idea is to use these exercises as a way of cultivating a positive mindset while in the midst of difficulty (ex: in a race, a workout, or while recovering from an injury).
It's a touching book, and provoked a lot of thinking on my part about what I want to do when I enter a race, or do anything in life really. One friend called it a "hippie book" when I described it to him, but I liked it a lot.
7.) "The Pillars of the Earth" (1989) and "World Without End" (2007)
By: Ken Follett
I combined these because they're sequels, and quite related. They're both novels of historical fiction, taking place during the late Middle Ages. Among other things, the first details the construction of a Gothic cathedral in England, and the second deals with the Black Plague. Their stories are rich, multi-layered, and laced with great detail.
One feature I liked about both books was the way it intimately portrayed the boom-and-bust cycle of economic activity in the towns involved in the story. Changes in rule-of-law, incentives, pricing, and demand all greatly altered the fortunes of the characters in each tale, which provides a fascinating background over which they seek to adapt and move on.
Some other stimulating books include:
"On War" (1832) by Carl von Clausewitz
"The Confessions of St. Augustine" (398) by Augustine of Hippo
"The Thirty Years' War" (1939) by Georges Pages
"A History of Western Philosophy" (1945) by Bertrand Russel
"The Ideological Origins of Nazi Imperialism" (1989) by Woodruff Smith
Happy Tuesday, friends :)
In no particular order:
1.) "The Great Divergence: China Europe, and the Making of the Modern World Economy" (2000)
By: Kenneth Pomeranz
I encountered this book through my friend Laura, who was taking a pre-modern history class our sophomore year of college. One night we were doing homework together in the library, when she began describing this book which contended that coal and colonies provided the decisive cause of European "divergence" during the Industrial Revolution. Utterly puzzled, I remember saying something along the lines of, "Laura, that can't be right, the author has it all backwards: coal and colonies were the result of industrialization, not the cause.
Months later I borrowed that book, and well, my mind was blown. A professor of history at the University of California Irvine, Dr. Pomeranz suggests that leading up to the Industrial Revolution several areas of the globe (parts of northwestern Europe, the Indian sub-continent, and pockets in China) seemed poised to begin industrializing in earnest. That those areas of northwest Europe (such as England, and to a lesser extent France and the Netherlands) took off while those in India and China did not has long puzzled historians, particularly since some areas in China seemed better prepared for such a transition than say, England. This marked change is at the heart of "the great divergence," where parts of Europe became highly industrialized while much of the rest of the world "diverged" down another path and did not.
In the past some have argued this divergence occurred because of an innate "racial" superiority of people of "northwest European extraction." Others have argued that technology, law-codes, and/or cultural ethics of hard work provided Europeans with their advantage. Pomeranz takes a different approach, arguing that the presence of coal and new-world colonies provided both the energy and untapped-hinterlands needed to drive the new industrializing economy. Advantages in excess land capacity, new-world resources such as timber, precious metals, and sugar, and the energy-rich and easily extractable sources of coal in England all provided the means by which a relatively obscure corner of Europe became the driving engine of the world economy for 200 years.
Many have disputed Pomeranz, or have sought to add further nuance to his argument. But for me his book radically altered the way I perceive the rise and decline of tribes and states in world. And while he might not have the last word on what caused the great divergence, Dr. Pomeranz certainly got me thinking about it in a new way.
2.) "Lore of Running, 4th edt." (2003) and "Waterlogged" (2012)
By: Tim Noakes, MD
I combined these two because they are in my mind intimately related. Both works seek to bring the latest in exercise research to the lay-person trying to apply that research in training. Along the way, Dr. Noakes frequently disputes popular theories of exercise performance which do not fit with the available evidence. From his work, I have learned, among other things, about the known effects (long and short term) of overtraining, the available evidence of peaking in performance, and hydration during long endurance events. As important is Dr. Noakes' historical approach, which traces particular ideas in exercise performance from an early date up to the present. His history of training theory in "Lore of Running," and the history of hydration advice in "Waterlogged" both serve as excellent examples of the value in rehashing what has been tried or thought before. If nothing else, such historical digressions provide a good place to begin one's own intellectual journey.
3.) "The European Reformations" (1996)
By: Carter Lindberg
I read this book for a class in college called "European Religious Wars," and again for a class I sat but did not officially take called "The Reformation." The thing I found most thought-provoking in this book were the clear explanations of theology, and how those theological ideas shaped and were shaped by the historical, intellectual, and social context of the Reformation era. Indeed, I've yet to find a better work of history that so effectively explains theology and how it relates to the historical subject.
4.) "Daniels' Running Formula" (1998)
By: Jack Daniels, PhD
This is a staple in the modern coaching literature for distance runners, and it's a good one. In it, Daniels provides a series of tables one can employ to develop a training plan for races from "800m to the marathon." In addition, he stresses the individual training needs, as well as the need to focus on the process of training rather than simply the results of training.
Perhaps the most stimulating aspect of Daniels' book involves the economics of distance training. The basic idea here is that, as when employing economic capital, distance runners should seek to maximize their "running capital" assessing their training needs. In short, the idea is to achieve the maximum benefit from training for the least amount of effort. This involves the employment of stress and recovery, which when combined effectively produce the most fitness gains with the least amount of wear. Ideally a new training stress should be milked for all its benefits before a further stress is added. Finally, the fitness benefits from these new stresses appear to obey the law of diminishing returns, such that each additional amount of stress provides increasingly less additional benefit; conversely, each additional stress also increases the chance of developing an injury. Finding a middle ground between these two curves which effectively meets one's needs and risk-tolerance seems to be at the heart of Daniels' coaching philosophy.
5.) "How to Live: Or A Life of Montaigne in One Question and Twenty Attempts at an Answer" (2010)
By: Sarah Blakewell
This charming biography of the 16th century French philosopher Michel de Montaigne (1533-1592) is a creative, fresh way of exploring a person's life, their ideas, and their times. Broken down into 20 thematic chapters, Blakewell provides a rich tapestry of detail, argument, and digression. I particularly enjoyed the way she describes the changing perceptions of Montaigne over time; how in one period he was hailed a great hero of thought, while in another he was loathed as a great deceiver of men. Reading this book encouraged me to read some of Montaigne's Essays myself, and so far it's proved an interesting experience.
6.) "Running Within" (1999)
By: Jerry Lynch and Warren Scott
Originally I borrowed this book from my roommate in college, whose dad left it with him after helping us move in for XC camp. My old roommate never went in for books like this, but I absolutely loved it.
At its root, I think "Running Within" is a book about cultivating healthy attitudes and mental habits related to exercise and performance. Following the opening section (where the concepts are introduced), each chapter concludes with a list of visualization exercises and positive affirmations. The idea is to use these exercises as a way of cultivating a positive mindset while in the midst of difficulty (ex: in a race, a workout, or while recovering from an injury).
It's a touching book, and provoked a lot of thinking on my part about what I want to do when I enter a race, or do anything in life really. One friend called it a "hippie book" when I described it to him, but I liked it a lot.
7.) "The Pillars of the Earth" (1989) and "World Without End" (2007)
By: Ken Follett
I combined these because they're sequels, and quite related. They're both novels of historical fiction, taking place during the late Middle Ages. Among other things, the first details the construction of a Gothic cathedral in England, and the second deals with the Black Plague. Their stories are rich, multi-layered, and laced with great detail.
One feature I liked about both books was the way it intimately portrayed the boom-and-bust cycle of economic activity in the towns involved in the story. Changes in rule-of-law, incentives, pricing, and demand all greatly altered the fortunes of the characters in each tale, which provides a fascinating background over which they seek to adapt and move on.
Some other stimulating books include:
"On War" (1832) by Carl von Clausewitz
"The Confessions of St. Augustine" (398) by Augustine of Hippo
"The Thirty Years' War" (1939) by Georges Pages
"A History of Western Philosophy" (1945) by Bertrand Russel
"The Ideological Origins of Nazi Imperialism" (1989) by Woodruff Smith
Happy Tuesday, friends :)
Friday, September 7, 2012
Training Update VIII: Getting sick and feeling better
50 days, 13 hours to go...
Something happened this week that hasn't happened all year...I got sick. I'm not sure what it is precisely, but after a few hectic days early in the week of humidity, rain, and a stressful forced march to get to class on time, I began feeling under the weather on Wednesday. Thursday proved the worst day, and I woke up this morning still feeling a bit peaked.
My first instinct was to take off for the day and not worry about any training, but after having some breakfast I felt well enough to attempt a little experiment.
Friday's have typically involved a track workout, but I didn't feel up to that today. So instead I elected to try some hill-intervals on the treadmill and see where it went.
A treadmill has several advantages when attempting to train when sick: you're always close to help if your illness takes a bad turn; you have considerable control over how hard and long the exercise bout will last; and generally the speed at which you run is slower than during regular running (at least it is with me).
The primary disadvantage of using a treadmill when sick is the lack of convective cooling which usually occurs during regular running; in other words, you don't have the "wind" generated by your forward motion blowing across your skin to cool the body and aid in sweat evaporation. As such one typically becomes very hot and sweaty very fast when running on a treadmill at room temperature. The lack of convective cooling can make usual training paces feel more difficult.
Thankfully, I wasn't looking to go too fast today, and kept things easy (my preferred effort ;)...). The idea was to try running for 5-10 minutes, and if I felt okay then to continue until I reached 5km. I did several hill intervals along the way--one of them up to 8% incline--because the first third of the marathon course involves several climbs, some as high as 200ft and a deal longer to the top. As such, today's run sought to develop adaptations necessary for climbing several hills in succession. This wasn't the first time during this build-up I've done this on a run, but today was one of the first where it provided the primary focus. Luckily it wasn't too hard, and was something I could do while not feeling great.
Interestingly I felt better after the workout, and was able to go on a long "thinking walk" later in the afternoon. I've noticed that sometimes it happens that going for a run can make the symptoms of feeling sick go away. Of course there are other times when it makes those symptoms worse (I remember one 8km race with the flu in particular). That's why if I feel up to it, I'll try going for run even if I feel under the weather. If 5 or 10 minutes go by and I still feel like crap (or worse), then I take it as a sign that today needs to be a day of rest.
It's evening now, and while I feel a bit hungry I'm also feeling much better than yesterday. I didn't get to do a track workout this week, but that isn't overly concerning. I managed a fair bit of volume earlier in the week, and feel good about things generally. So we'll give it a try next Friday and see how things go. Only 50 days, 13 hours to go!
Happy Friday, friends :)
Something happened this week that hasn't happened all year...I got sick. I'm not sure what it is precisely, but after a few hectic days early in the week of humidity, rain, and a stressful forced march to get to class on time, I began feeling under the weather on Wednesday. Thursday proved the worst day, and I woke up this morning still feeling a bit peaked.
My first instinct was to take off for the day and not worry about any training, but after having some breakfast I felt well enough to attempt a little experiment.
Friday's have typically involved a track workout, but I didn't feel up to that today. So instead I elected to try some hill-intervals on the treadmill and see where it went.
A treadmill has several advantages when attempting to train when sick: you're always close to help if your illness takes a bad turn; you have considerable control over how hard and long the exercise bout will last; and generally the speed at which you run is slower than during regular running (at least it is with me).
The primary disadvantage of using a treadmill when sick is the lack of convective cooling which usually occurs during regular running; in other words, you don't have the "wind" generated by your forward motion blowing across your skin to cool the body and aid in sweat evaporation. As such one typically becomes very hot and sweaty very fast when running on a treadmill at room temperature. The lack of convective cooling can make usual training paces feel more difficult.
Thankfully, I wasn't looking to go too fast today, and kept things easy (my preferred effort ;)...). The idea was to try running for 5-10 minutes, and if I felt okay then to continue until I reached 5km. I did several hill intervals along the way--one of them up to 8% incline--because the first third of the marathon course involves several climbs, some as high as 200ft and a deal longer to the top. As such, today's run sought to develop adaptations necessary for climbing several hills in succession. This wasn't the first time during this build-up I've done this on a run, but today was one of the first where it provided the primary focus. Luckily it wasn't too hard, and was something I could do while not feeling great.
Interestingly I felt better after the workout, and was able to go on a long "thinking walk" later in the afternoon. I've noticed that sometimes it happens that going for a run can make the symptoms of feeling sick go away. Of course there are other times when it makes those symptoms worse (I remember one 8km race with the flu in particular). That's why if I feel up to it, I'll try going for run even if I feel under the weather. If 5 or 10 minutes go by and I still feel like crap (or worse), then I take it as a sign that today needs to be a day of rest.
It's evening now, and while I feel a bit hungry I'm also feeling much better than yesterday. I didn't get to do a track workout this week, but that isn't overly concerning. I managed a fair bit of volume earlier in the week, and feel good about things generally. So we'll give it a try next Friday and see how things go. Only 50 days, 13 hours to go!
Happy Friday, friends :)
Thursday, September 6, 2012
A Memorial to Lindsay Budnick (1989-2012)
I was shocked and saddened to learn this afternoon that one of my old German classmates, Lindsay Budnick, was killed last night in an automobile accident in Rocky Mount, North Carolina. She was 23 years old.
After sharing German 101 and 102 I almost never encountered Lindsay again. As with many classmates, we went our own ways after freshman year and that was that. This is unfortunate perhaps, because one never knows where those separate ways will lead.
As best I know Lindsay's led to North Carolina, where she participated in the Teach For America program in Rocky Mount. According to a press release, in addition to her service through TFA she became actively involved with the Lakeland Theatre Company, a non-profit cultural arts center in Littleton, NC.
This doesn't surprise me frankly, because Lindsay always seemed involved in everything. Furthermore, one of the things I remember while taking German with Lindsay is that we were frequently paired to act-out dialogues we wrote in class. These usually turned into desperate improvisations (what looks good on paper can sound awful in performance), which once memorably produced the following exchange:
Lindsay: "Warum ist das Wetter heute so seltsam?"
(Why is the weather so strange today?)
Me: "Weil...um...weil ich es regnen machen?"
(Because...um...because I made it rain?)
Lindsay: "Du kannst es regnen?"
(You can make it rain?)
Me: "Um...ja, manchmal. Kannst du nicht?"
(Um...yes, sometimes. Can't you?)
Lindsay: "Ja, natürlich!"
(Yes, naturally!)
I think our professor enjoyed the exchange but found fault in that, like half-a-penny, it made no sense (cents). It didn't matter though, because ultimately everyone was all smiles at the end of the day, which really is a victory in and of itself.
But that is the extent of what I remember about Lindsay, though based on the outpouring of thoughts on Facebook I can only imagine the memories others are presently reliving. It is so sad to hear of someone so young and full of positive spirit pass while their life and gifts enriched the world so much. Frankly, we need more people like Lindsay. We need more people who give themselves over to the betterment of those in need, particular in such times as we now find ourselves. It is not an easy task, but a necessary one, and in the time I knew Lindsay she cut a fine example of how that might be done.
So let us remember Lindsay, each in our own way. Let us remember a kind woman whose gifts enriched the lives of so many. And let us go forth from this day carrying our memories of her close to our heart, the better that they may give us guidance and strength as we seek to emulate her example in our daily lives. Thank you Lindsay. You will be missed.
Peace
After sharing German 101 and 102 I almost never encountered Lindsay again. As with many classmates, we went our own ways after freshman year and that was that. This is unfortunate perhaps, because one never knows where those separate ways will lead.
As best I know Lindsay's led to North Carolina, where she participated in the Teach For America program in Rocky Mount. According to a press release, in addition to her service through TFA she became actively involved with the Lakeland Theatre Company, a non-profit cultural arts center in Littleton, NC.
This doesn't surprise me frankly, because Lindsay always seemed involved in everything. Furthermore, one of the things I remember while taking German with Lindsay is that we were frequently paired to act-out dialogues we wrote in class. These usually turned into desperate improvisations (what looks good on paper can sound awful in performance), which once memorably produced the following exchange:
Lindsay: "Warum ist das Wetter heute so seltsam?"
(Why is the weather so strange today?)
Me: "Weil...um...weil ich es regnen machen?"
(Because...um...because I made it rain?)
Lindsay: "Du kannst es regnen?"
(You can make it rain?)
Me: "Um...ja, manchmal. Kannst du nicht?"
(Um...yes, sometimes. Can't you?)
Lindsay: "Ja, natürlich!"
(Yes, naturally!)
I think our professor enjoyed the exchange but found fault in that, like half-a-penny, it made no sense (cents). It didn't matter though, because ultimately everyone was all smiles at the end of the day, which really is a victory in and of itself.
But that is the extent of what I remember about Lindsay, though based on the outpouring of thoughts on Facebook I can only imagine the memories others are presently reliving. It is so sad to hear of someone so young and full of positive spirit pass while their life and gifts enriched the world so much. Frankly, we need more people like Lindsay. We need more people who give themselves over to the betterment of those in need, particular in such times as we now find ourselves. It is not an easy task, but a necessary one, and in the time I knew Lindsay she cut a fine example of how that might be done.
So let us remember Lindsay, each in our own way. Let us remember a kind woman whose gifts enriched the lives of so many. And let us go forth from this day carrying our memories of her close to our heart, the better that they may give us guidance and strength as we seek to emulate her example in our daily lives. Thank you Lindsay. You will be missed.
Peace
Wednesday, September 5, 2012
Hydration and Exercise: Some thoughts on Tim Noakes' book "Waterlogged"
I finished Tim Noakes' recent book "Waterlogged: The Serious Problem of Overhydration in Endurance Sports," over the weekend, and thought I'd share a few thoughts on the matter. For a thorough break-down of the book's core ideas, see this excellent review by Joe Uhan of irunfar.com.
The basic premise of Dr. Noakes' book (and much of his other research) involves the capacity of healthy human beings to subconsciously self-regulate when under duress. In other words, the human body is not a "catastrophe" waiting to fall apart when its physiological limits are reached (a "brain-less" mode of exercise), but rather a regulated system which makes allowances based on a reading of its situation at any given moment.
In a running race, this model suggests that the subconscious brain (sometimes called the "Brain-based" or "Central Governor" model) devises a pacing strategy that allows you to finish the race quickly, but without killing yourself in the process. Everything, from your own physiology, the relative importance of the race, and the environmental conditions all factor in to the constantly adjusting calculation. That catastrophes do occasionally happen in sport suggests it is possible that humans can override the governor, but at a high cost.
With that said, the regulatory model discussed in "Waterlogged" is concerned not with physiological limits in exercise performance, but hydration. To my mind, Dr. Noakes makes a compelling case that the best way to take fluids during exercise is to trust your thirst and drink only when thirsty.
This is not a novel idea--it was typical advise once--but it is contrary to what many today seem to believe. Such dogmas include that we should drink ahead of thirst, because thirst is not an accurate gauge of our body's water needs. Furthermore, we should drink something with electrolytes (like Gatorade) to replenish those we lose through sweat. Athletes with "salty sweat," or those with salt stains on their skin at the end of a run are at particular risk, because they lose sodium at a faster rate than most. And if your urine is anything but clear, you're dangerously dehydrated and need to drink more immediately.
According to the research cited by Dr. Noakes, all of these claims are false:
The only symptom of dehydration is the sensation of thirst: if you don't feel thirsty, you're probably not dehydrated.
Drinking an electrolyte solution while exercising probably won't improve performance (interestingly, ingesting a carbohydrate beverage will), and it won't protect against low-sodium medical conditions like Exercise Associated Hyponatremia (EAH) or Exercise Associated Hyponatremic Encephalopathy (EAHE). The only way to reverse EAH or EAHE is an injection of a concentrated hypertonic solution of 3-5% saline. By comparison, Gatorade (and any tolerable drink) is hypotonic, which means it has a sodium concentration of less than 0.9%. In other words, when it comes to electrolyte balance, drinking water or Gatorade amount to the same thing. And according to the research, the primary way people reach such low blood sodium concentrations (135mmols or lower to be classified with EAH) isn't by losing sodium through sweat, respiration, or urine, but by drinking far more than one's body needs or can handle.
So-called "salty sweat" and "salt stains" do not indicate an abnormal sweat sodium concentration all the time, but rather that the person has more sodium at the time than their body needs; salt stains on the skin are just excess salt, nothing more. It seems that sodium is a highly regulated resource in the body, and sweat and urine loses are adjusted quickly based on the amount of sodium in one's diet.
Finally, the color and frequency of one's urine is not a clear indication of hydration. Athletes with "excessive anti-diuretic hormone" (a condition known as Syndrome of Inappropriate ADH secretion) can have highly concentrated (dark) urine yet be dangerously overhydrated.
These are just a few of the points raised in the book, but the message seems clear: despite what many say (including the sports drink industry), current science suggests that drinking to thirst not only yields excellent performance (the winners of most races are nearly always the most dehydrated by the end), but also protects athletes from actual and dangerous medical conditions like EAH and EAHE. It's okay to lose weight during exercise, because according to the research blood sodium osmolality--not body-weight--is the regulated variable in exercising humans. If this is indeed true, then weight-loss during exercise is a necessary step in maintaining homeostasis. Is it any surprise that people who drink to thirst not only lose weight during exercise, but also see their blood sodium concentrations rise?
"Waterlogged" is a highly stimulating book, and I encourage you all to give it a read and judge the evidence and argument for yourself. I feel very fortunate I didn't killed myself during my first marathon by trying to "stay ahead of thirst," and hope to use the knowledge acquired from this book in training for the next the race this October. I may not run faster, but hopefully my chances of ending up in a medical tent are greatly reduced. Something to think about anyway.
Happy Wednesday, friends :)
The basic premise of Dr. Noakes' book (and much of his other research) involves the capacity of healthy human beings to subconsciously self-regulate when under duress. In other words, the human body is not a "catastrophe" waiting to fall apart when its physiological limits are reached (a "brain-less" mode of exercise), but rather a regulated system which makes allowances based on a reading of its situation at any given moment.
In a running race, this model suggests that the subconscious brain (sometimes called the "Brain-based" or "Central Governor" model) devises a pacing strategy that allows you to finish the race quickly, but without killing yourself in the process. Everything, from your own physiology, the relative importance of the race, and the environmental conditions all factor in to the constantly adjusting calculation. That catastrophes do occasionally happen in sport suggests it is possible that humans can override the governor, but at a high cost.
With that said, the regulatory model discussed in "Waterlogged" is concerned not with physiological limits in exercise performance, but hydration. To my mind, Dr. Noakes makes a compelling case that the best way to take fluids during exercise is to trust your thirst and drink only when thirsty.
This is not a novel idea--it was typical advise once--but it is contrary to what many today seem to believe. Such dogmas include that we should drink ahead of thirst, because thirst is not an accurate gauge of our body's water needs. Furthermore, we should drink something with electrolytes (like Gatorade) to replenish those we lose through sweat. Athletes with "salty sweat," or those with salt stains on their skin at the end of a run are at particular risk, because they lose sodium at a faster rate than most. And if your urine is anything but clear, you're dangerously dehydrated and need to drink more immediately.
According to the research cited by Dr. Noakes, all of these claims are false:
The only symptom of dehydration is the sensation of thirst: if you don't feel thirsty, you're probably not dehydrated.
Drinking an electrolyte solution while exercising probably won't improve performance (interestingly, ingesting a carbohydrate beverage will), and it won't protect against low-sodium medical conditions like Exercise Associated Hyponatremia (EAH) or Exercise Associated Hyponatremic Encephalopathy (EAHE). The only way to reverse EAH or EAHE is an injection of a concentrated hypertonic solution of 3-5% saline. By comparison, Gatorade (and any tolerable drink) is hypotonic, which means it has a sodium concentration of less than 0.9%. In other words, when it comes to electrolyte balance, drinking water or Gatorade amount to the same thing. And according to the research, the primary way people reach such low blood sodium concentrations (135mmols or lower to be classified with EAH) isn't by losing sodium through sweat, respiration, or urine, but by drinking far more than one's body needs or can handle.
So-called "salty sweat" and "salt stains" do not indicate an abnormal sweat sodium concentration all the time, but rather that the person has more sodium at the time than their body needs; salt stains on the skin are just excess salt, nothing more. It seems that sodium is a highly regulated resource in the body, and sweat and urine loses are adjusted quickly based on the amount of sodium in one's diet.
Finally, the color and frequency of one's urine is not a clear indication of hydration. Athletes with "excessive anti-diuretic hormone" (a condition known as Syndrome of Inappropriate ADH secretion) can have highly concentrated (dark) urine yet be dangerously overhydrated.
These are just a few of the points raised in the book, but the message seems clear: despite what many say (including the sports drink industry), current science suggests that drinking to thirst not only yields excellent performance (the winners of most races are nearly always the most dehydrated by the end), but also protects athletes from actual and dangerous medical conditions like EAH and EAHE. It's okay to lose weight during exercise, because according to the research blood sodium osmolality--not body-weight--is the regulated variable in exercising humans. If this is indeed true, then weight-loss during exercise is a necessary step in maintaining homeostasis. Is it any surprise that people who drink to thirst not only lose weight during exercise, but also see their blood sodium concentrations rise?
"Waterlogged" is a highly stimulating book, and I encourage you all to give it a read and judge the evidence and argument for yourself. I feel very fortunate I didn't killed myself during my first marathon by trying to "stay ahead of thirst," and hope to use the knowledge acquired from this book in training for the next the race this October. I may not run faster, but hopefully my chances of ending up in a medical tent are greatly reduced. Something to think about anyway.
Happy Wednesday, friends :)
Tuesday, September 4, 2012
An unexpected detour
So I've been attending the local community college for a few months now, but today was the first day I brought someone with me. Allan--a co-worker, friend, and fellow stat-classmate--needed a ride, so I obliged. As it turns out, today was also the first time I needed to take a major detour along the route, though perhaps not in the expected way.
The drive proved easy enough despite it being the first day of school for several local districts. Buses filled the neighborhood, and masses of children congregated at every corner (seemingly). After picking up Allan we both drove over to the park where I park and walk the remaining two miles to school. I'd debriefed Allan about this, so it came as no surprise. While humid the weather was otherwise pleasant, and since we were early we could take our time and enjoy the scenery. That is, until we reached the bridge to cross the stream.
Flashing back about three hours, I stirred awake around 5:00am to a raucous of rain pounding on the roof. I remember wondering if this was what it would sound like if you could sit inside a person's skull while they showered (strange I know, but next time you shower plug your ears and put your head under the stream and listen); or perhaps it is what people in India hear all the time during monsoon season (for anyone who has lived through the monsoon in India, feel free to share your thoughts). In any case it seemed to bode ill for my usual routine, so I texted Allan during breakfast to see if we could meet a little earlier than planned. The rain had stopped, but he agreed anyhow. As I said before all seemed well until we reached the bridge.
If you peered hard enough into the murky, muddy, raging stream, you might make out the concrete form of the bridge leading across the water. It's a very low-lying bridge under usual circumstances, with a walk-way only a few feet above the stream. This morning it was about a foot under water, with a dangerous-looking current cutting across it's top. This was bad news for Allan and I, since the nearest alternative bridge was at least a mile up-stream, and in the opposite direction of the college. Checking the time, we had about 40 minutes before class began, and the more I ran through the calculations in my mind, the less likely it seemed we could take the alternative and arrive on time. But having no stomach to risk a soggy, painful death on the rapids, we promptly wheeled around and made tracks for the other bridge.
The route to the second bridge is primarily up-hill the first half, and down-hill the second. Using an old ultra-marathoning trick I once heard, Allan and I walked the uphills and jogged the down-hills. It was a tricky exercise with back-packs and street clothes, but it worked for a while (though I think after three bouts of jogging Allan was through with the exercise). We made it to the second bridge in good time, but now had another 2-miles to cover in about 25 minutes. Cutting through forest and slick underbrush to cut corners on the trail, I felt drenched with sweat and oppressively short on time. Interestingly, we passed a deer along the way who eyed us with a curious look, as though it were strange any animal should be in a rush with no predator on its tail.
Perhaps the deer was on to something, because Allan seemed locked in one speed no matter how far ahead I got. "Come along Allan, almost there," I called back on multiple occasions, but no encouragement or insisting on my part seemed capable of quickening his steps. So I changed tactics and slowed down until he caught up. From there I gradually became faster again, hoping Allan might too so we wouldn't be late. But this also did not work, and soon I was again 20 yards ahead (a great situation in a race, but a terrible one when you and someone else are running late).
Finally the school came in sight, and with perhaps two minutes before class I thought it might prove decisive in getting Allan to cover the remaining meters at a quicker clip. Yet if anything he seemed to slow further, which wasn't all bad because we were basically there.
As we climbed the stairs to class I turned to him, and wiping sweat from my brow said, "Well sir, I suppose there's no sense in rushing you is there."
To this he replied simply, "No, not really."
About two minutes after class began, we managed to enter the room and find a seat without incident. Attendance wasn't taken for a long while after that, and we missed nothing of importance. So everything turned out well in the end.
Thus our unexpected detour came to an end. At the time it felt a bit disconcerting to have routine so wholly altered, but looking back I think it proved a right-excellent adventure. We each found ourselves made uncomfortable by something, but managed to improvise and reach our destination in one piece. Of this I am happy, and while I hope our next walk to college is more routine, the unexpected can certainly make for an interesting morning.
Happy Tuesday, friends :)
The drive proved easy enough despite it being the first day of school for several local districts. Buses filled the neighborhood, and masses of children congregated at every corner (seemingly). After picking up Allan we both drove over to the park where I park and walk the remaining two miles to school. I'd debriefed Allan about this, so it came as no surprise. While humid the weather was otherwise pleasant, and since we were early we could take our time and enjoy the scenery. That is, until we reached the bridge to cross the stream.
Flashing back about three hours, I stirred awake around 5:00am to a raucous of rain pounding on the roof. I remember wondering if this was what it would sound like if you could sit inside a person's skull while they showered (strange I know, but next time you shower plug your ears and put your head under the stream and listen); or perhaps it is what people in India hear all the time during monsoon season (for anyone who has lived through the monsoon in India, feel free to share your thoughts). In any case it seemed to bode ill for my usual routine, so I texted Allan during breakfast to see if we could meet a little earlier than planned. The rain had stopped, but he agreed anyhow. As I said before all seemed well until we reached the bridge.
If you peered hard enough into the murky, muddy, raging stream, you might make out the concrete form of the bridge leading across the water. It's a very low-lying bridge under usual circumstances, with a walk-way only a few feet above the stream. This morning it was about a foot under water, with a dangerous-looking current cutting across it's top. This was bad news for Allan and I, since the nearest alternative bridge was at least a mile up-stream, and in the opposite direction of the college. Checking the time, we had about 40 minutes before class began, and the more I ran through the calculations in my mind, the less likely it seemed we could take the alternative and arrive on time. But having no stomach to risk a soggy, painful death on the rapids, we promptly wheeled around and made tracks for the other bridge.
The route to the second bridge is primarily up-hill the first half, and down-hill the second. Using an old ultra-marathoning trick I once heard, Allan and I walked the uphills and jogged the down-hills. It was a tricky exercise with back-packs and street clothes, but it worked for a while (though I think after three bouts of jogging Allan was through with the exercise). We made it to the second bridge in good time, but now had another 2-miles to cover in about 25 minutes. Cutting through forest and slick underbrush to cut corners on the trail, I felt drenched with sweat and oppressively short on time. Interestingly, we passed a deer along the way who eyed us with a curious look, as though it were strange any animal should be in a rush with no predator on its tail.
Perhaps the deer was on to something, because Allan seemed locked in one speed no matter how far ahead I got. "Come along Allan, almost there," I called back on multiple occasions, but no encouragement or insisting on my part seemed capable of quickening his steps. So I changed tactics and slowed down until he caught up. From there I gradually became faster again, hoping Allan might too so we wouldn't be late. But this also did not work, and soon I was again 20 yards ahead (a great situation in a race, but a terrible one when you and someone else are running late).
Finally the school came in sight, and with perhaps two minutes before class I thought it might prove decisive in getting Allan to cover the remaining meters at a quicker clip. Yet if anything he seemed to slow further, which wasn't all bad because we were basically there.
As we climbed the stairs to class I turned to him, and wiping sweat from my brow said, "Well sir, I suppose there's no sense in rushing you is there."
To this he replied simply, "No, not really."
About two minutes after class began, we managed to enter the room and find a seat without incident. Attendance wasn't taken for a long while after that, and we missed nothing of importance. So everything turned out well in the end.
Thus our unexpected detour came to an end. At the time it felt a bit disconcerting to have routine so wholly altered, but looking back I think it proved a right-excellent adventure. We each found ourselves made uncomfortable by something, but managed to improvise and reach our destination in one piece. Of this I am happy, and while I hope our next walk to college is more routine, the unexpected can certainly make for an interesting morning.
Happy Tuesday, friends :)
Sunday, September 2, 2012
" A helpful trick for getting by."
One day a philosophically-minded gentleman walked along a path in a park near his house. Along the way he came upon a woman crying on a bench. "What is the matter?" he asked.
"It is my husband" she replied. "Yesterday he fell from a ladder, and this morning he died. I am a widower now."
At this the man remembered his reading, and with a knowing look replied "Why, lady, surely you must know that crying will not bring him back."
"Of course I know that" she sobbed, her face in her hands. "I cry because I cannot help it."
The man frowned. "But of course you can help it," he replied. "All people have that capacity, if they so choose. You must simply concentrate, and remember that all grief and inequamity is self-induced. Pull yourself together now, and be reasonable."
"Reasonable!?" shouted the lady in reply. "What is 'reasonable' in the face of such tragedy? You say I must concentrate, yet of my husband's accident I can think of little else. I see it over and over again, in my mind like a horror-film without end. Can you imagine? My whole being, forced to relive a most awful moment without pause or respite? Do you suppose I 'choose' this fate?"
The man choked, "Well, I, I don't suppose you would. But you shouldn't you know, because clearly it leaves you unhappy. You must choose instead to be happy."
The woman made to reply, but the man quickly added, "But that is ultimately up you. For the present, I must attend to other matters."
He quickly made an exit down the path. The woman remained on the bench as before, now both sad about her husband and furious with the man. After a time, another man came down the path, spotting the lady crying on the bench.
"Excuse me miss, but what is the matter?" he asked.
"It is my husband" she replied. "Yesterday he fell from a ladder, and this morning he died. I am a widower now."
"Oh," replied the man, "I am sorry to hear that. What sort of man was he?"
The lady sniffled. "A kindly man," she managed, "though not without flaw, though who is? I am so shaken, for I cannot stop reliving the moment when he fell."
"Yes," said the man, "I can only imagine." Silence followed, except for the sounds of the surrounding park.
He began again. "This is a lovely park, is it not? Do you come here frequently?"
"No," she replied without much emotion, "this is my first visit."
"I see," said the man. "Do birds interest you?"
"No, birds are no interest of mine," she replied.
"How about trees?" asked the man.
"No, trees are no interest of mine," she replied.
"I see," said the man. Again, silence hung between them.
Finally, the man asked, "What of rivers, ma'am? Are they an interest of yours?"
"Perhaps," she replied. "I grew up on a river, and sometimes went fishing with my family. It was always such a wonderful time, even when we didn't catch anything."
To this the man replied, "You are in luck then. The stream in this park has just been stocked with fish. If you like, you can join the other fishermen by the river as they test their luck and skill."
The woman was inclined to say no, but changed her mind. "I will go for a little while."
So the man and the woman walked to the stream, where they found many men and women up to their knees in water, casting their lines and talking amongst themselves. After a time, one of the lady fishermen looked over, and noticing the widow watching her intently said, "Hey there, would you like to give it a try?"
"Yes," said the woman, wading into the gently-flowing water in her street clothes "though perhaps only for a minute. It has been a long time since I last fished, and expect to catch little."
"No problem" responded the fisher woman, "the spot's crawlin' with 'em. You're bound to catch a few in short order."
The lady did catch a fish, and had several others get away. The fisher lady and the other fishermen alternatively offered advice and laughed good-natured as the woman used her rusty fishing skills to reel in a catch. By dusk even she, the window, was laughing and making arrangements to meet up the next day.
The man from earlier offered to walk the widow to the edge of the park. They walked and talked amiably for a while, until suddenly the widow went quiet and distant-seeming.
"Are you alright?" asked the man.
"Yes," she replied. "I again remembered my husband's fall, and as before I cannot remove it from my mind. It is so terrible a thought to carry with me."
"I bet," said the man, "and it may stay with you for some time." He went silent for a moment as they walked, then said, "Perhaps feeling grief is like feeling sick; it takes time to work its way out of us. And as much as we might wish, we can't in either case will ourselves immediately well. It takes time, its own time perhaps."
"Hmm" replied the woman thoughtfully. "I must say I feel happier after fishing all afternoon, even though my thoughts still tend toward my husband's accident. The few hours of relative peace felt like a deep, restorative sleep. And while I still grieve for his lost, the thought of my husband is not nearly as painful now than as before. I thank you for taking my mind off things, even if only for a little while."
"You're welcome," replied the man. "Someday perhaps you will be at peace with this horrible accident. Until that time, a little distraction may be a helpful trick for getting by."
They reached the edge of the park, and there bid each other a good night.
"It is my husband" she replied. "Yesterday he fell from a ladder, and this morning he died. I am a widower now."
At this the man remembered his reading, and with a knowing look replied "Why, lady, surely you must know that crying will not bring him back."
"Of course I know that" she sobbed, her face in her hands. "I cry because I cannot help it."
The man frowned. "But of course you can help it," he replied. "All people have that capacity, if they so choose. You must simply concentrate, and remember that all grief and inequamity is self-induced. Pull yourself together now, and be reasonable."
"Reasonable!?" shouted the lady in reply. "What is 'reasonable' in the face of such tragedy? You say I must concentrate, yet of my husband's accident I can think of little else. I see it over and over again, in my mind like a horror-film without end. Can you imagine? My whole being, forced to relive a most awful moment without pause or respite? Do you suppose I 'choose' this fate?"
The man choked, "Well, I, I don't suppose you would. But you shouldn't you know, because clearly it leaves you unhappy. You must choose instead to be happy."
The woman made to reply, but the man quickly added, "But that is ultimately up you. For the present, I must attend to other matters."
He quickly made an exit down the path. The woman remained on the bench as before, now both sad about her husband and furious with the man. After a time, another man came down the path, spotting the lady crying on the bench.
"Excuse me miss, but what is the matter?" he asked.
"It is my husband" she replied. "Yesterday he fell from a ladder, and this morning he died. I am a widower now."
"Oh," replied the man, "I am sorry to hear that. What sort of man was he?"
The lady sniffled. "A kindly man," she managed, "though not without flaw, though who is? I am so shaken, for I cannot stop reliving the moment when he fell."
"Yes," said the man, "I can only imagine." Silence followed, except for the sounds of the surrounding park.
He began again. "This is a lovely park, is it not? Do you come here frequently?"
"No," she replied without much emotion, "this is my first visit."
"I see," said the man. "Do birds interest you?"
"No, birds are no interest of mine," she replied.
"How about trees?" asked the man.
"No, trees are no interest of mine," she replied.
"I see," said the man. Again, silence hung between them.
Finally, the man asked, "What of rivers, ma'am? Are they an interest of yours?"
"Perhaps," she replied. "I grew up on a river, and sometimes went fishing with my family. It was always such a wonderful time, even when we didn't catch anything."
To this the man replied, "You are in luck then. The stream in this park has just been stocked with fish. If you like, you can join the other fishermen by the river as they test their luck and skill."
The woman was inclined to say no, but changed her mind. "I will go for a little while."
So the man and the woman walked to the stream, where they found many men and women up to their knees in water, casting their lines and talking amongst themselves. After a time, one of the lady fishermen looked over, and noticing the widow watching her intently said, "Hey there, would you like to give it a try?"
"Yes," said the woman, wading into the gently-flowing water in her street clothes "though perhaps only for a minute. It has been a long time since I last fished, and expect to catch little."
"No problem" responded the fisher woman, "the spot's crawlin' with 'em. You're bound to catch a few in short order."
The lady did catch a fish, and had several others get away. The fisher lady and the other fishermen alternatively offered advice and laughed good-natured as the woman used her rusty fishing skills to reel in a catch. By dusk even she, the window, was laughing and making arrangements to meet up the next day.
The man from earlier offered to walk the widow to the edge of the park. They walked and talked amiably for a while, until suddenly the widow went quiet and distant-seeming.
"Are you alright?" asked the man.
"Yes," she replied. "I again remembered my husband's fall, and as before I cannot remove it from my mind. It is so terrible a thought to carry with me."
"I bet," said the man, "and it may stay with you for some time." He went silent for a moment as they walked, then said, "Perhaps feeling grief is like feeling sick; it takes time to work its way out of us. And as much as we might wish, we can't in either case will ourselves immediately well. It takes time, its own time perhaps."
"Hmm" replied the woman thoughtfully. "I must say I feel happier after fishing all afternoon, even though my thoughts still tend toward my husband's accident. The few hours of relative peace felt like a deep, restorative sleep. And while I still grieve for his lost, the thought of my husband is not nearly as painful now than as before. I thank you for taking my mind off things, even if only for a little while."
"You're welcome," replied the man. "Someday perhaps you will be at peace with this horrible accident. Until that time, a little distraction may be a helpful trick for getting by."
They reached the edge of the park, and there bid each other a good night.
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