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Baltimore Marathon

Number 2126.

25,000 runners came to Baltimore to compete in the Under Armor Running Festival.

My wife Ann and I pose for a picture neat the starting line.

Where do I begin?  10 years ago I was finished with my athletic career.  Due to a torn ligament in my elbow my baseball playing career had ended. I lifted weights but I was no longer competitive.  I was really strong but I had poor diet habits. It took nearly 6 years as I continued to gain weight. 4 years ago  I was 100 pounds heavier than I was in this picture.

I always tell people that I did not lose weight because of running.  I started running because I lost weight.  It started with just a mile on the treadmill.  Then a year later I signed up for a half marathon in Jersey City.  Now three years after I started running I ran my first Marathon.

The weekend started with the long drive down to Baltimore.  We hit some miserable traffic and it took close to five hours.  I was not too happy picking up my race bib above.  The expo was at the convention center.  It was pretty cool.  There was a ton of running gear which I browsed through.  The only thing I actually picked up were a few gu energy gels that came in handy during the race.  I had originally planned to carry 4.  However, I decided to bring 6 just in case and I am glad I made that last minute switch.

The night before we went to La Scala for a pasta dinner so I could get my carbs in before the race.  I started eating more carbs 3 days before the race but this would be my last chance.  The meal was very good.  We headed back to the hotel to get a good night’s sleep.  All I kept thinking of was the Seinfeld episode where the marathoner missed the Olympic trails because his alarm clock malfunctioned.  “Was it the Snooze?’  No the am/pm!”

Race morning I woke up at 6 a.m.  Alarm worked great (Thank you IPhone) although I am not sure if I really even needed one.  I stuck with my plan of not eating before the race.  I had a cup of coffee and plenty of water.  I followed through just as I had planned it in my mind.  I bundled up to face the cold weather and headed down towards Camden Yards.  The hotel was just a block away which was perfect.  I tried to stay warm.  I had a long sleeve tight fitting north face, gloves that came in my gift bag, and a nice winter hat to keep my hands and head warm.  I wore my typical Road ID tag and my Nike plus wrist band.  I wore under armor shorts and t shirt which I love running in because of their ability to keep dry.  I wore my Brooks ghost 4 running shoes.

When the confetti dropped and the gun sounded I started gingerly into my run.  as I crossed the starting line I hit the button on my Nike sensor and waved goodbye to my family.  I knew Miles 1-4 would be up hill from the elevation charts but to be honest it was a breeze.  At that point I was fresh and still energized from the crowd and the race atmosphere. Great,  I have to pee really badly.  I saw a porta potty but there was a line.  This is a race!  I am not waiting in line to go to the bathroom.  Plus at this point I was recalling what I said to my friends at work. I will not walk.  If I walk I might as well stop.  They though I should walk through the aid stations or at a few strategic points to conserve energy.  I disagreed.  Just before the race I read Dolphin Dan’s tweet.  “Good luck to JoeLopez55 in the Baltimore Marathon today.  #nowalking.  I kept that promise at mile 3.5 or so I saw guys and girls using some well positioned trees.  I ran off the road and used the trees and ran back onto course.  It might have cost me 30 seconds or so but I didn’t walk and I felt much better.  As we approached the Maryland zoo I was cruising.  There was a downhill section that I felt like I was just flying through.  I guess there were animals and stuff but I wasn’t really paying attention.  I think I saw a penguin in a cage but I am not too sure.  There were plenty of water stations along the route and I had my gu energy gels which I planned to take one every 4 miles.  I stuck with water only.  I didn’t want to do anything different than on my training runs.

The crowds were great.  There were sections of local schools handing out swedish fish and cheering for the runners.  There were very few spots where it was quiet.  Several people held signs and others stuck their hands out to high five.  Even the cops offered their support.  Before I knew it  was at mile 9 back near the inner harbor and looking for my family.  The way the course was set up we decided they could see me at mile 9 and again at mile 13 both near the same location.  I had a feeling that I might have missed them AT mile 9 but I kept looking.  It was hard because there were big crowds at these points.  I ran that first 9 faster than I told them I would. I guess I didn’t anticipate the perfect weather and the quickness that I ran the hills of 1-4.

At Mile 11 we go to the Under Armor Headquarters.  It was a non de-script set of brick buildings with a huge sign telling you that you were there.  They were promoting their newest running shoe.  If we didn’t hit traffic on the way down I was planning on going to the Under Armor Block party where they were giving away free stuff for trying out the sneakers.  I wear almost everything else Under Armor but I have always worn Brooks running shoes.  There was a guy on the bullhorn encouraging runners and talking about how good we all looked in our Under Armor gear.  They also had music blasting throughout the Under Armor Campus.  When we made the turn back towards the inner harbor I knew I would see my family at mile 13 because they should have gotten a text when I crossed mile 9 because of the chip tracker I was wearing in my bib.  I felt great.  The first 13.1 I clocked at 1:56.  I saw my family and it was a good feeling to see them along the route.  I also got there just in time to see the start of the Half Marathon.  This is always a cool site because the Half has a lot more runners than the full.  Somewhere near 12,000 runners were starting just as I passed by.  The merge was a little slow.  Last year I was a half marathoner and I thought it was no problem but I guess seeing it from the other side was a little different.  After doing 13 plus miles you don’t want to bob and weave to pass slower moving people but I guess it makes for the atmosphere of the race.  From this point on it was definitely a lot more crowded.  I did enjoy passing half marathoners at the end of the race and then having them see the words “full” on my back.  I know that would bother me if I was running a half.

I was preparing for my 15-21 from the beginning.  I ran hill repeats all summer with the Lifetime Running Club.  However, I do have to say making miles 15-21 on a marathon all uphill is just cruel.  I actually ran these miles quite well keeping my pace. I was determined not to let that hill beat me.  However, Mile 22 I just was worn out.  I slowed to a 12:38 pace for this Mile.  The hill got to me.  That one Mile was the only outlier in the entire race. I am still bothered by that one mile.  What if I stayed on pace the whole time?   In fact here are my splits.

Mile 1:  9:25

Mile 2:  8:25

Mile 3:  9:01

Mile 4:  7:53

Mile 5:  8:26

Mile 6:  8:26

Mile 7:  7:41

Mile 8:  8:25

Mile 9:  9:01

Mile 10: 10:10

Mile 11: 8:25

Mile 12: 8:26

Mile 13: 9:25

Mile 14: 8:25

Mile 15: 8:26

Mile 16: 9:26

Mile 17: 9:26

Mile 18: 8:26

Mile 19: 10:06

Mile 20: 8:25

Mile 21: 9:26

Mile 22: 12:38?????

Mile 23: 10:57

Mile 24: 8:55

Mile 25: 8:25

Mile 26: 9:23

Finish: 3:57.04

After that it was just  few more miles to go.  I took two miles to recover and then for the the last 3 miles I returned to my normal pace.

When I saw Camden Yards I knew we were close.  In that last stretch you run through the area behind the ballpark between the stands and the warehouse.  The sides are filled with people.  I heard Ann screaming my name.  “You’re doing great!  Almost finished.”  After that I turned the corner and saw M & T Bank stadium and the finish line.  When I crossed I felt so relieved.  I bent over and felt my hamstrings tighten up and then I checked my watch.  The clock had me at under 4 so I knew I broke 4 hours.  To be honest I would have been happy with anything under 4:10.  After getting my medal and eating and drinking.  I just had to sit down and contemplate what I just did.  26.2 miles.  I felt drained a little emotional.  I couldn’t wait to see m family but I couldn’t move.  I just wanted to sit there and enjoy the sun.  When I found Ann and I my family I was still a little shaken but I was so happy.  This was one of the best days of my life.  They say when you finish your first marathon you have either one of two reactions.  Wow, I will never do that again or that was awesome I can’t wait to try it again.  I am not ruling out another one.  I think this just motivates me to do more.  The rest of the weekend we had great meals.  I had plenty of drinks and dessert.  The next mornings breakfast at Blue Moon Cafe was incredible!  I highly recommend the Gingerbread pancakes if you are in Baltimore. The weekend as a whole was a success.  I can’t be more proud and I might even take my dog Wrigley on a trail run this weekend to celebrate!    Thanks to everyone who helped me along the way.  Thanks for all the facebook messages and comments.  Of course thanks to my wife Ann who the last few months have been planned around my weekend runs.  Baltimore Marathon.  Mission accomplished 3:57.04.      I still am mad about that one 12:38 mile though!

Ann wishes me luck as I leave for my spot in the masses.

After the race I wore my medal proud.

2011 Baltimore Under Armor Marathon

This is the free Under Armor long sleeve shirt given to all marathon runners.

Ann, Krissy, and I talking about the day's events.

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I don’t listen very well. The Good, The Bad, and the Inspirational

So for those of you who spoke with or read my blog last week know I was supposed to make my last long run of 21 miles before tapering. However, I melted in the humidity and died out at 17.5. I went to facebook, twitter, and my running friends for advice on whether I should attempt to get 20 or just begin my taper three weeks out like my original plan called for. Every single person I talked said to just forget about and stick with my original plan and start the taper. For someone reasons I just couldn’t imagine showing up on October 15th and attempting to run 8 more miles than I have ever run in my life. Keep in mind this is my first marathon. I have never ran more than 18 miles at a time before. If this was my 3rd marathon I would have tapered. So despite the advice I ran 3 miles earlier in the week and then went out for 21 today. Fortunately it was much cooler today and it actually felt like fall. I ran a blistering pace (for me) of 3 hours and 7 minutes. If I run this pace on Marathon day I will be ecstatic.
The Good. I wore exactly what I plan on wearing for the marathon. Same shirt, shorts, socks, and sneakers. I wanted to see if there were any unforeseen issues. Maybe the socks shift out of place and cause blisters or maybe my shirt is too loose and causes chafing. Luckily, everything felt great. So let’s analyze what I did so hopefully I can recreate it. First of all I the weather. I can’t control what the weather is on October 15th but certainly that was a big factor. 58 degrees with little humidity and partly cloudy vs 83 degrees with 93% humidity. The second is I actually had pasta the night before. It was my mom’s birthday so we went out for dinner. I had penne all vodka with grilled chicken. I have no idea if this played a factor or not but guess what? I plan on having pasta the night before the big day. I also had two beers and an Irish Coffee. Coincidence? Wade Boggs ate chicken before every game of his entire major league Hall of Fame baseball career. Who am I to argue? Third thing is I ate nothing before I ran. I woke up and had a cup of coffee and a bottle of water. Last week I tried t eat and my stomach was not agreeing. I started to cramp up and feel side stitches most o the way. I did take 3 Gu packs with me and had those every 5 miles. They are 100 calories of high carb and sugar which can replenish glycogen stores that are lost on the run. On race day I will probably use 4 of them. I also tried to drink 6 ounces of water every three miles. I have tried gatorade or vitamin water before but again it doesn’t agree with my stomach. Maybe I will switch to gatorade late in the race when I am on the home stretch but I plan on mostly drinking water.
The Bad. I had a pretty bad foot pain. Just under my big toe on my right foot I had an excruciating pain. When I am running on flat ground moving straight ahead I was fine. Any pronation at all because of an uneven surface was really painful. The streets of Morristown are crowded and if I had to side step a person or a garbage can or any lateral movement was really painful. I am hoping it is just a bone bruise from just the wear and tear of 350 miles of road running. If that is the case I am hopeful that the next two weeks of tapering will help heal that up. Worst case scenario I guess is a stress fracture but I am not there yet I don’t think.
The Inspirational: My wife Ann ran her first ever 5k on Saturday. After weeks of training she ran and completed her 5k and even reached her goal time. In fact, when I was debating whether or not I would ever attempt a full marathon she was the one who made me a deal. She said if I ran a marathon she would run a 5k. I created a workout plan for her and she followed it perfectly. Despite having a pretty nasty cough that popped up the week of the race she battled and reached her goal. I am so proud of her and she did an amazing job.
Now its time to taper. All the hard work in mostly done and I feel ready. This coming week I have two runs of 4 miles with speed work and 8 miles with a hill or two. Then I have a massage scheduled on Saturday which I am very much looking forward to. It is a 90 minute “extreme sports massage” at Bliss in Hoboken. Then after that we are in race week. 2 miles flat and 5 miles flat at an easy comfortable pace during the week. I took of work on the Friday before so I can head down to Baltimore and relax. I have to pick up the race packet and my free under armor T shirt at the Health expo. Then I can walk around a little and see what the expo has to offer. Then Friday night I plan on getting some pasta and a good night’s sleep before race day. Hopefully I can finish the race and hopefully the weather cooperates. Stay tuned foe race day updates. Baltimore running festival. October 15th. Here I come.

Marathon sneakers

they look fast!Here they are! The Brooks ghost 4. My training has been done in Brooks ghost 2. I don’t plan on wearing these until next weeks 5 mile speed work on Wednesday. Then I will alternate runs until race day. I am super excited to test them out.

Marathon sneakers

marathon outfit

First day of school

Tomorrow is the first day for teachers to report to school. I was asked by my department head to give a quick presentation on core training for students. There will be elementary teachers as well as the High School physical education teachers present. Here is what I came up with. I plan on handing this out and doing active demonstrations.

Core Training for physical education classes.

Perhaps you have heard of Core training but are not completely sure what it means. Maybe you heard it in a magazine or you heard it in a gym. Maybe some of your students use the term very loosely.

Before we learn what is “the core” let’s learn what it is not. Core is not a newer term for abs. While your students may use core and abs interchangeably they are not the same thing. The core is made up of a group of muscles that all work together to stabilize your body during movement. They allow for a seamless transition between your upper to lower body. The Core muscles are generally located in the middle of your body and mostly acting on your spine to help brace your body in an upright position. (Think good posture).
These muscles consist of:
Stomach:
Rectus Abdominus
Transverse Abdominus
Obliques

Back:
Erector Spinae
Scapula movers ( group of muscles) to a lesser extent.
Hips:
Ilio Psoas
Gluteus Maximus
Gluteus Minimus
Hamstrings to a lesser extent

Traditional ab exercises involve the movement and contraction of the abdominal muscles by flexing and extending the lumbar spine to create tension. Think of a good old-fashioned sit up or crunch. While this might develop your “six pack abs” It leaves out most of those other muscles we just mentioned. Also, the lumbar spine is not meant to have a great deal of flexion and extension. This promotes a kyphotic spine position. Unless you want to look like Quasimodo then this is a bad thing.

A good portion of a core training program involves not mobility but stability. The ability of the core muscles to stabilize when gravity, our own movement, or external forces attempt to create imbalances. Think about a defensive lineman in football being blocked. While he is pushing and grabbing with his hands and arms it is really his hips, glutes, and abs which need to brace to prevent being pushed backwards. There is no abdominal contraction but instead a bracing of the transverse abdominal that initiates the athletic movement. In core training resisting force is equally as important as creating it.

How does core training help the non athlete or average person? Well all of those core muscles create a tight brace for you lower back. Think of an old-time corset. A strong core helps with posture which can prevent lower back pain and injuries. It can also help you with balance and coordination. This can come in handy whether you are swinging a golf club or you are doing chores around the house.

Core work for older kids: 7th – 12th grade

Some examples of exercises that work the core without any equipment:

Plank:
Hands and toes
Forearms and toes
Incline or Decline
1 arm or leg on knees or toes
side planks
rotational planks

Glute bridges:
Marching
Double leg
Single leg w/ isometric hold

Abs:
Rollouts
Pilates Holds
Pikes
Knee tucks
Hip circles

Back:
Birddogs
Supermans
Alternating swimmer

Equipment that could be used for station work:
Stability ball
Rubber tubing
Bosu ball

For younger kids: 2nd to 8th grade

Elementary school:

Some tips to tell if a child has poor core strength:
1. poor posture in class
2. shifts in seat excessively
3. would rather lie down to watch TV then sit up
4. leans on hands a lot. (head or arms)
5. falls often. (balance issues)

Tight Rope:
Have kids walk on a line or tape. Heel to toe.. You can increase the difficulty by having them balance a bean bag on their head. You can also make the line curve rather then be straight. For added difficulty you can add more obstacles with instructions while still balancing a bean bag on their head. (Bend over and touch a cone) at certain points on the rope.

Crab walk races:

Wheelbarrow races

Plank holds:

Chair Leg lifts:
Have students lift both legs and eventually legs and arms and perform a static hold. For added difficulty straighten arms and legs. Concentrate on staying “tall”

Single Leg balance:

Partner planks: 2 person or 4 person

Partner push ups: 2 person or 4 person

Try to engage kids to compete and make games / races wherever possible.

Everybody has a plan until they get punched in the face.

Mike Tyson once said this and believe it or not it makes a lot of sense. A reporter asked him about the fighter who he just knocked out and his reported game-plan to keep Tyson from getting inside so he could use his famous uppercut. As a runner training for a race you try to make a plan but over the course of training you have to expect to get punched in the face a time or two. I am following a workout I downloaded from runnersworld’s smart coach. They ask for a previous race time, how hard do you want to train, and when you want to do your long runs. Then they spit out a program for you. Actually I should say I am sort of following the runnersworld program. At Lifetime fitness in Florham Park they have a running club. I decided to give it a try way back in June. So I have been joining the running club twice a week and then doing the long sunday run that runnersworld gives me. I plan to do this until I have to go back to work. Although the run club meets at 6 a.m. it is still not early enough for when I go back to work as a teacher. I feel that isn’t really a problem because by then my runs will be much longer and it would be tough to run 3 times a week with a run of 12 miles or more on the weekend. The running club has been great for a number of reasons. First of all with the summer heat it is nice to get going at 6 a.m. This is something I would never do on my own. Also, in the past I have never really done anything other than run for distance. The run club has been incorporating a track sprint workout as well as hill repeats into my repertoire. It is definitely motivating and humbling to run with others twice a week.
This past week’s workout looked something like this:
Monday: Chest and triceps
Tuesday: 7 miles including:
2 200’s
2 400’s
2 800’s
2 1200’s
Abs
Wednesday: Back and Biceps
Thursday: 6 miles with 7 Hill repeats of about 1 minute each
Legs and Shoulders
Friday: Spin class
Saturday Rest day
Sunday: 9 miles easy pace
Like I said this is my general plan for the rest of the summer until I can no longer attend the run club during the week. Then I plan on downgrading my runs to twice a week to accommodate the longer runs to prepare for the marathon. I did get a minor blister on my toe that I was worried about on Sunday night. I took care of it and took every precaution I could. I was able to do the run club this morning. I was worried that this was going to be my first punch in the face but I was able to slip this one. So far the legs feel sore but overall I am pretty positive. No knockout blows just yet and I am on track for October 15th!

MLB and steroids. (why I know fans don’t care)

I am a baseball fan. I love the Yankees. I play fantasy baseball. I even played in college. I couldn’t get enough of Derek Jeter and his 3000th hit. This is a guy who played in the “steroid era.” He played in a time where it seems like every team had a .340 hitter with 40 HR’s. If you look at baseball now that seems crazy. Numbers are way down from where they were in Jeter’s prime. This only makes me respect what he did even more. While in this day and age you can never be certain, I assume that Derek was never a steroid guy. He went about his business getting his 200 hits every year while playing a demanding shortstop position. He never tried to be something he was not. He played the game with humility because he knew that this time would come. He no longer is a .300 hitter. Not even close really. He plays a good shortstop but not a great one. He hits into more double plays than he used to but it’s not because he doesn’t run every ball out. He runs hard and keeps his head down as if he was a rookie trying to make the club. Years from now I am not sure how fans will perceive Mr. Jeter. Perhaps they will look at other guys who played in his era and just see them as the better ballplayers. Guys like Manny Ramirez who while supremely talented cheated the game for what it was worth and made millions doing it.
The average fan does not care about steroids. The average fan just wants to be entertained. Who cares what these guys do to their bodies.
I know someone who works as a personal trainer. He was convicted for selling steroids. His name was dragged through the mud in the local papers. Yet he remains as busy as ever. Clients line up to receive his services. It’s shocking to me but that just reinforces the idea that people will take any shortcut necessary. The average fan doesn’t care about steroids. While this trainer remains as busy as ever. I can only continue to keep my head down and run out every ball as if trying to make the club. Maybe one day I will get my 3000th hit.
The steroid era may be over but the effects are still there. People want instant and unrealistic results. There is no secret to a better body. It is just a little hard work and a lot of patience. Over time if you know you put in the work then you can be self satisfied at the results. Knowing who you are and not trying to be something you are not is very rewarding. The goal for every person in fitness should be to become the best version of themselves. Maybe the average fan doesn’t appreciate Derek Jeter but I do. Over the next few seasons as the NY fans and media talk about him making big money with little results remember that we will never see a lesser version of Derek. He is always giving is his best self. If everyone lived their lives in a similar fashion then the world would be a better place.

King of all exercises.

The dead-lift is the ultimate exercise for total body development. For years I avoided the dead-lift like it was the plague. I would do legs maybe once a week if I was in the mood. When I did lift my legs it was usually leg extensions, curls, calf raises, and if I was feeling crazy I would occasionally do squats. I think most people who lift weights on a regular basis probably feel the same way. In fact, a lot of my clients when asked to perform dead-lifts would rather go for a nice easy 8 mile run. The complete newbies who have never seen a dead-lift before think to themselves, “will this hurt my back.”
I recently began coming back to the dead-lift because I had a change in my mindset. I had always thought of the dead-lift as a knee dominant exercise that targeted the quads. As soon as I mentally made the switch and figured out that it was a hip dominant exercise that focused on the glutes I was hooked. The basis of all athletic movement is the glutes. Your glutes have to fire to push off while sprinting or to drive a golf ball 250 yards. The gutes are part of the “core” that everyone talks about. The core is not just your abs but your entire midsection, front and backside. All of the muscles that act on the spine to provide a basis for movement. When I was dead-lifting years ago I wasn’t doing them incorrectly. I just didn’t quite know how to complete the exercise. On the top of a well executed dead-lift you should squeeze your gutes. This is one of the keys that helps protect the lower back.
Another thing I have been doing recently is wearing my vibram five finger shoes on my leg days. The barefoot feel really gives the dead-lift an added dimension. Instead of your sneakers you can really feel your feet pushing into the ground evenly and forcefully. This recruits more muscle fibers and allows you to strengthen all of the muscles along your entire backside. The dead-lift doesn’t just work your glutes. It incorporates your fascia throughout your lower back which helps your entire back side feel like one unit. When you are in the top position you even use your scapula to pull down and engage the rotator cuff muscles and the lats.
Pound for pound there is no exercise that incorporates as many muscle fibers as the dead-lift. The more muscle fibers that are recruited to work the more energy your body will need. The dead-lift is great for people who want to add muscle and lose body fat. All athletes need to incorporate the dead-lift into their routine. However, it is not just an exercise for athletes. Any person who is interested in physical fitness and their appearance could greatly benefit from dead-lifting more frequently.

TRX product review

At trainer’s edge in Denville we have had a TRX strap for close to four years. I remember when we got it. The owner brought it in and showed us this new thing invented by a Navy Seal. It looked like just a body weight strap that we hooked to a squat rack. I tried to do some pushups and some rows on it but after that initial training I pretty much forgot about it. I used every once in a while to add something different. Mostly it was pushups and rows. A few months ago I was in the gym and was having a mental block in creating a workout. I looked at the TRX and immediately went to the computer and looked up the TRX at TRXtraining.com. They had a website with videos. WOW! They were doing things I never even thought of. Lots of core strengthening exercise. Explosive lunges right into an ab workout all with one device. I was obsessed. I immediately started just “playing around” to see what else I could do on it. I could stretch and create a warm up. I could do an inverted hand stand into a upside down pushup. The best thing was the rotator cuff exercises that I always had trouble with in other ways. My entire shoulder girdle feels so much stronger and well put together that it ever has. I can work on scapular mobility which is something I have always struggled with.
I even bought one for myself. As a baseball coach I have always struggled to find a line between building athletes and building baseball skills. With one portable weight room in a bag I can hook it onto a fence anywhere we go. I use it for my pitchers to strengthen their arms and I use it for my position players to build explosive rotational power in their hips and their core. In just today’s practice I grouped the kids by position and in between a bunting station and a soft toss station I had the TRX strap hooked up to a pullup bar and had a position specific workout going on throughout the practice. I could work on hitting offspeed pitches and developing speed with footwork drills. Can you tell I am obsessed with the TRX?
Being a runner myself I often workout outdoors especially as the weather starts to get better I know I will be using my TRX all the time outdoors. It will be in the trunk of my car all summer long.

Some people just don’t get it

1. BMI
I read an article yesterday that discussed more people being obese than ever before. This seems like something we hear all the time in the News. My problem wasn’t the premise of the article. I know that Americans are heavier than ever. I also know that diabetes, heart disease, and cancer are at an all-time high. My problem was the fact that they had a picture of a young boy doing squats. After I read the article I saw that their main point was that the average BMI of Americans has increased by 3 pts in the last 15 years. Fpr those of you who do not know BMI is a formula that basically takes into account height and weight. It does not consider bone density, body-fat percentage, or Vo2 max as health indicators. Let me give you an example of how this can be a faulty way of determining healthy weight. Adrian Peterson, the all-pro running back from the Minnesota Vikings is 6 feet 1 inch and 217 pounds. Which put his BMI at what is considered overweight. He is in fact a small NFL running back. In doing a quick google search I fond that average NFL running back in 5’11 215. This puts the average NFL running back at a BMI that is in the obese category. How many of us would consider and NFL runing back obese? NFL running backs are the prime example of speed , power, and explosiveness. More Americans have gym memberships than at any other time in history. People lift weights which increases muscle size and bone density which can prevent osteoporosis. People don’t smoke or drink nearly as much as they did in the 1960’s and 70’s.

2. Old school coaches
Being a coach I have spoken with a lot of coaches in various sports. I am always amazed that in 2011 I hear them say things like this:
Lifting too much will make players inflexible.
Do you think he gets hurt because he lifts weights
How is lifting going to help him hit a baseball
I don’t want him to be too tight and hurt his performance.
I can go on and on and on. Most older coaches come from a time when some of these things were believed to be true. To date there has never been a study that has concluded that lifting weights decreases flexibility or hinders performance in any way. If lifting weights would hurt baseball players than why did the “steroid era” come with such an explosion of offense. It even came with middle relievers throwing 95 mph. If you look at the game now those guys have dissipated. While they were doing it illegally the point remains the same. Lifting weight can help you in every athletic endeavor. Distance runners lift weights for a kick at the end of a race. That was unheard of many years ago.

3. Combines.
One of the biggest events of the year is the NFL combine. I constantly hear people talking about what a waste of time it is. While it is very true that if a player can’t play in the game a coach probably wouldn’t draft him. However, how would you find the diamond in the rough. The guys who played at a lower level school but never got the chance to compete against the best. The combine evens the playing field. Stopwatches become our judges. There is a test for quickness, agility, strength, and explosiveness. If an athlete simply doesn’t measure up then how can he compete on a field. The coaches who don’t like the combine remind of the baseball coaches and scouts who want to rely on their own two eyes even when all the saber-metrics and statisticians disagree.

4. strength and flexibility.
One is not the enemy of the other. The two can go hand in hand. Movement prep is a term used by several strength and conditioning coaches for teaching the athlete to take their body through a full range of motion. Many strength coaches use movement prep instead of an old fashioned stretch to warm the body before competition. Many trainers also use a style of training called functional. Functional training means simply training movements rather than individual muscles. The athlete is coached to move a certain way which is more of a real world type of movement rather than completely isolating a specific muscle such as the bicep by doing a curl.

5. Conclusion
I wonder when we as trainer’s will stop fighting this battle of mis-information. Many people just don’t get it but there is a science to it. The science is there but it is also ever changing as new studies are done. If human’s are evolving then we need to change with the times. Being a member of the NSCA I get access to the largest database of studies regarding physical activity in the country. The NSCA is the National Strength and Conditioning Association. It is the official and only fitness trainer certification used by Major League Baseball. One of the great tools I have found for being healthy and training properly is Twitter. There are so many people and organizations that promote fitness on Twitter. Try following some of them and find the ones you like. I promise they will inspire you and give you credible information that you can use in your everyday life. Some of my favorite are MensHealth, Runners World, Erik Cressey, and of course myself. JoeLopez55@twitter.com. So in conclusion, our ever changing bodies need to be trained to adapt to modern times. But most importantly our mindsets need to change. And stop using BMI!

How I became a runner. (sort of)

Beginning running is very hard. I always tell people that I am not a runner. I just pretend to be one. I am a firm believer that runners are born and not necessarily made. I lost 85 pounds and then I started running. Because I run a lot now people assume that I did that by running. In fact, I was never much of a runner. In High School I played three sports but why would I run if I wasn’t going after a ball or trying to score? I am now convinced that runners run because of their bodies, they don’t get their bodies because they run. An elite male runner is maybe 150 pounds at the most. I am still around 200 pounds depending on the day. I have wide shoulders and I lift weights a lot. For me to get down to that weight would be very hard. I have run two half marathon’s and am contemplating running a full this year.
When I first decided to try running I remember having trouble completing two miles. This was after I lost 85 pounds. I was a 12 letter varsity athlete in High School. I played college baseball. It took me 3 months of running once a week to get my calves not to severely cramp up. I needed some motivation. Men’s Health Magazine is one of my favorites. If you follow my twitter twitter.com/JoeLopez55 you know that I often retweet posts from Men’s Health. At the time I saw an event called the Urbanathalon. It was a ten mile race with obstacles such as cabs, building stairs, and even rope climbs. I was pumped for this event. It was a perfect combination of strength and running. It sounded a lot cooler than just running a marathon. Not knowing a lot of about these events I decided not to sign up until I was sure I could complete the event and not embarrass myself. A funny thing happened along the way. I got pretty good at running. I was following a 3 day a week training program which I did my long runs on the weekends. About two months before the event I was up to about 6 miles so I decided to sign up for the event. I logged online and saw that the race was sold out. I had no idea that there was a maximum number of people for the event. All my work didn’t go to waste. I found a half marathon in Jersey City one week after the original date for the Urbanathalon. I signed up immediately for the Newport half marathon and two months later in a steady rain I completed my first ever race in 2 hours 3 minutes and 54 seconds. A half marathon for those of you who don’t know is 13.1 miles. It was a lot of fun with a good crowd. The finish line had lots of free giveaways with food and drinks for the runners. I was hooked. Some races have themes and people wear costumes. Some races have bands along the way and free beer which is always a good thing. Some have whole weekends dedicated to the event. You can explore new cities and give yourself an excuse to get out of town for the weekend. The dinner the night of the race is always the best. After Baltimore my wife and I went to a Spanish Tapas restaurant and the Sangria was flowing. On top of me being a fitness fanatic I am also a bit of a foodie. Although I painstakingly watch my diet I like to indulge on a nice dinner on a special occasion. Finishing a race is always a special occasion. Signing up for a race even if it is a one miler or a 5k can give you the motivation you need to get started. Find a race near you by going to Runnersworld.com or Active.com. While I still don’t consider myself a runner, I like competing against myself. I like going for a nice long run on a beautiful spring day. How often do you get time to yourself? Nothing to do but focus on your breathing and get in the rhythm of your own thoughts. If you have tried running in the past and have failed try again. Remember my first try at it. Months and Months of sore calves and hurting feet. Go one step at a time. Take it slow. I would start with just one run a week. Your body will tell you what you need. I promise if you give it a shot you can learn to love it like I do. As you get better and your confidence grows you will begin to realize that the journey to the race is what makes you stronger. The race itself is just time to have fun and relax. So find a race near you and sign up. Maybe I will see you at my next race. Maybe I can finally do that urbanathalon.