Hillary Biscay Beginner Tips for Triathletes

Hillary Biscay Beginner Tips from Tri For The Cure Arizona

Crossfit Tucson does “Filthy Fifty” with KOLD’s Jenny Anchondo

Crossfit Tucson trainer takes KOLD Channel 13′s Jenny Anchondo through a Filthy Fifty Crossfit workout at Crossfit Tucson by SWAT Fitness in Tucson Arizona.

2009 Ironman Arizona Triathlon swim start

November 22, 2009 – Tempe Town Lake, Arizona. Start of the Ironman Arizona Triathlon. Water temperature is 64 degrees.

Look out golf, tech CEOs are adrenaline junkies

By Franklin Paul

NEW YORK (Reuters) – Golf and tennis not challenging enough? Some of today’s hardest-charging technology executives are turning to 100-mile bike races, marathons and high-endurance athletics for the kicks they crave.

The day-to-day thirst for success doesn’t end when CEOs and other business leaders leave the boardrooms of their billion-dollar companies, according to guests at the Reuters Global Technology, Media and Telecoms Summit this week.

"It is usually not a six- or seven-hour day, so part of it is you probably want something to keep you mentally and physically in shape," said Enrique Salem, chief operating officer of software maker Symantec Corp. "You want to do something that is challenging, that isn’t about running a business."

Salem owns a Giant TCR C1 bike, which retails for over $3,000, and last year completed a charity ride around California’s Lake Tahoe twice — the second time in under 4 hours. His sojourns don’t stop there.

"I skied 19 days last year. When I’m on the slopes, I’m trying to avoid trees and other skiers. So I am not thinking about what it takes to run Symantec. I think it’s a bit of mental relief," he said.

Long-distance running offers the same meditative reward for Hulu Chief Executive Jason Kilar, whose five marathons include Iceland, Portland, Seattle and New York, twice.

"I love setting goals," said the head of the video website owned by News Corp and General Electric Co’s NBC Universal. "Life is more interesting when you set goals that are not easy, and having a goal of a marathon … is a very fun thing that focuses you in a way that just running 3 miles or 6 miles a day does not," Kilar added.

They are not alone. In fact, Denver-based CEO Challenges runs sports competitions designed for top executives, including Triathlons, Ironman, Fishing, Sailing and Tennis Challenges.

HOUR CLUB

Dave DeWalt, CEO of security software maker McAfee Inc, described his goal for the grueling Mount Diablo Challenge, a 10.8-mile bike ride up 3,240-feet to the peak in the San Francisco Bay area.

"There is a race from the bottom to the top," said DeWalt, who also wrestled in college and had been invited to Olympic trials. "I can only compete in the over 200-pound class because there are some really fast riders. But there is the "hour club" — if you can do it in one hour or less, there is a special club. I can’t quite crack it yet but I am working on it."

To be sure, golf courses, tennis courts and myriad other sports — beloved by leaders of all stripes — won’t go out of business any time soon.

For example, the crop of presidential hopeful has diverse taste in athletics. Sen. Hilary Clinton owns her own bowling ball, Sen. Barack Obama loves basketball, and Sen. John McCain likes to hike around the hills of his Sedona, Arizona, ranch.

Some business leaders aspire to adrenaline-driven jaunts, but are willing to leave the serious challenges to more adventurous peers."

"I don’t have a lot of athletic bones in my body. I wish I had more," said AT&T Inc Chief Financial Officer Rick Lindner. "We’ve got (two) boats … that we keep on Lake Travis. I will still jump on the water skis from time to time."

"Once or twice a year when conditions are perfect, the sun is shining, it’s 90 degrees, the water is smooth. I get up, do a circle, come around and have a beer and say, "By God, I can still do it."

 

Running 101: Take the First Step Today

By Amby Burfoot
Runner’s World

So you want to start running? You’ve heard it’s inexpensive, great for your health, the best way to lose weight (and keep it off). You’ve got friends and coworkers who run, and they’re trim, happy, centered, and productive. Running also looks like a straightforward enough sport. There’s only one thing that’s bothering you: If running’s so simple, why do you have so many questions?

You’re not alone. Every beginner worries about how to get started and has a lot to ask—about how to get motivated, what to eat, how to avoid injuries, and exactly when and where and how much to run. No problem. We’ve got the answers—from experts who have been teaching beginning running classes for up to 35 years, and from others who’ve certainly been around the block. Every runner began with a first step. You can, too.

INSPIRATION
Help, I need motivation!

Make All the Excuses You Want. Then Get on With It

You don’t have time" you don’t have the energy; it’s too cold/hot/rainy; the dog ate your shoelaces; Uh-huh. Now go out and run. Online running coach and former educator Dean Hebert has heard so many excuses from his runners that he assembled them into a book, Coach I Didn’t Run Beacause… Excuses Not to Run and How to Overcome Them. "These excuses are real to peoples and I don’t diminish in Tempe, Arizona, and can be found at rxrunning.com. "I tell my beginning runners to concentrate on the one reason that brought them to running. A clear focus can work magic on your motivation."

Keep Track

Keeping a written diary is a highly successful way to stick with an exercise or diet program. It doesn’t have to be fancy or sophisticated. Indeed, where you place the diary might be more important than what you write in it. Put a calendar on your fridge or in front of your computer, write down every time you complete a run, and take pride in watching those numbers build up. (Or feel guilty when they don’t! That’ll get you out.)

Keep at It

Some runners win gold medals and set world records, but no runner has ever done every workout he or she planned. You won’t either. Stuff happens, but you can deal as long as you stay focused on the big picture. Shrug off the bad days, get back on the program, and you’ll still achieve your goals — losing weight, gaining energy, improving your health, adding distance to your runs, and so on. Remaining persistent is crucial to improved running. "When beginners get discouraged or hit a plateau, I tell them to remember the time and effort invested and the progress they’ve made," says beginners coach Jane Serues. "You don’t want to slide backward, you want to keep working toward the progress ahead."

Find a Fitness Friend

Beginning running coaches agree that one of the best ways to stick with your exercise program is to get a training partner. When someone is counting on you as much as you’re counting on him/her, it’s much tougher to blow off a workout. But it has to be someone of similar ability who is supportive, not competitive with you. "We emphasize the emotional power of training partners," says Serues, who’s introduced 6,000 women to running in the Lehigh Valley of eastern Pennsylvania. "One or two is good. Three or four are even better."

NUTRITION
"I Don’t Know What To Eat!"

Pass on the Extra Carbs

Bread, bagels, pasta, potatoes, and pancakes—you just can’t get enough, right? Wrong, says Boston-area sports nutritionist Nancy Clark, R. D., author of the new book Nancy Clark’s Food Guide for New Runners. Running two or three miles at an easy pace will burn 200 to 300 calories, an amount so modest that it doesn’t demand lumberjack portions of carbs (or anything else) before or after. Clark advocates eating healthy foods throughout the day, and having a small snack an hour or two before you run. "Exercisers shouldn’t skip meals early in the day or try to run on fumes," she says. "But you don’t require special foods after a workout—just a snack that offers a few carbs and a little protein."

Drink Water. But Only When You’re Thirsty

Yes, runners sweat a lot. Yes, they need water, sugar, and electrolytes when they run for 90 minutes or more, particularly in warm weather. But unless you’re training for a marathon this summer (which you won’t be), you don’t need sports drinks and an advanced hydration strategy. Sip a little water before your workout and a little more after. And skip the extra calories in sweetened drinks. "Beginning runners don’t need a sports drink, because they’re not running far enough," notes Clark.

Eat Real Food

Runners, even beginners, tend to be driven, results-oriented people. When promised shortcuts, miracle cures, and unbelievable benefits from supplement and "superfood" manufacturers, they’re easily swayed. However, eating standard, simple, unprocessed natural foods will give you the same end results. "Every time one of those vitamin or supplement studies produces a negative result, I am reassured that focusing on quality calories is the best advice," says Clark. "I’ve always believed that the healthiest foods are the real foods—the quality vegetables, fruits, whole grains, low-fat dairy, and lean proteins packed with everything runners need."

If You Want to Lose Weight…

Sorry, but you won’t automatically drop five pounds just because you run, says Clark. You also have to reduce your daily food intake. Each mile you run burns roughly 100 calories. Cut out a cookie or two every day, and you can add another 100 calories to your weight-loss effort. "Reducing calorie consumption by just 100 calories a day will theoretically give you a 10-pound weight loss by the end of the year," Clark says. "Hit 200 calories a day, and you’ll lose 20 pounds." Clark suggests cutting calories by eating smaller portions and fewer fried foods.

INJURY-PREVENTION
"How Can I Avoid Injury, Or Worse?"

Stretch After You Run, Not Before

Runners have long believed that stretching will give them a longer, smoother stride and reduce their risk of injuries. However, in recent years research has failed to prove either point. Budd Coates and Jeff Galloway say they’ve never advocated stretching for their beginning runners, and the runners haven’t developed injuries. Adds Dr. Lewis Maharam: "A preworkout stretching routine doesn’t prevent injuries or improve performance, so there’s no reason to do it. The time to do your stretching is after your run, or even later in the evening." Stretch (without straining) your calves, quads, and hamstrings for 10 to 15 minutes.

Expect a Little Tenderness

Sure, runners have to deal with occasional aches and pains. Especially beginners. However, these are temporary complaints, and don’t lead to long-term damage. Last summer, the Archives of Internal Medicine published a study on a group of runners who were first investigated in the mid-1980s when they were 50 years old or older. Twenty-one years later, these runners, now in their mid-70s, were found to have better function and overall health, and less disabilities than similar individuals who had not been running for two decades. When you experience mild aches and pains, follow the tried-and-true RICE prescription: rest, ice, compression, elevation. Don’t overuse pain meds and anti-inflammatories. "The over-the-counter meds are not perfectly safe and aren’t meant to mask pain," says Dr. Maharam. "Overuse can lead to liver, stomach, and kidney problems."

You’re (Almost Certainly) Not Going to Die

Yes, heart attacks happen, and they make headlines. But these events are extremely rare, averaging about one for every 800,000 half-hour workouts. Meanwhile, it’s a well-established medical fact that runners and other highly fit individuals have a 50 percent lower risk of heart attack than nonexercisers. It’s more dangerous to sit in front of your TV. The heart is a muscle. If you don’t exercise it, it becomes weak and flabby. Still, every runner should know the signs of a heart attack: unusual shortness of breath; chest, arm or neck tightness (especially on the left side); nausea; and a cold sweat. If you experience these, stop immediately, and call your doctor.

GEAR
"Do I need fancy stuff?"

Buy the Right Shoes

You don’t absolutely, positively need a new pair of running shoes when you begin running. You can run in your comfortable crosstrainers, sneakers, or walking shoes. But when you’re ready, the right pair will make your runs more comfortable while adding extra injury-prevention features. Selecting these shoes, sad to say, can be a complex process. That’s why it’s smart to go to a specialty running store. The experienced staff will make sure you get shoes that fit right and provide the biomechanical support you need. Expect to pay $85 to $120. "We know how to look at your foot when it hits the road, and that makes a huge difference," says J. D. Denton, senior writer at Running Times and owner of a Fleet Feet running store in Davis, California.


Wear Polyester

You don’t need a lot of expensive gear to run, which is good news in a recession. That said, you’ll never regret the dollars you spend on breathable socks, and even shirts and shorts. These garments, made from polyester fabrics, are a world apart from the scratchy material your father ran track in. The best are lightweight, soft, and nonchafing. "They’ll prevent blisters and rashes," says Denton, "and they’ll actually help keep you cooler in summer and warmer in winter."

Forget About Gadgets

Heart-rate monitors, GPS systems on a watch, accelerometers that tell you how fast you’re going, cell phones with astonishing tools—none of these glitzy products will help your first efforts. All you really need is a watch with a stopwatch function, available for around $30 at any drugstore, to help you keep track of your walking and running intervals. Don’t worry about other fancy gizmos. But if your iPod makes your workouts go better, by all means take it with you—as long as you run in a safe place.

TRAINING
"So How Do I Do This?"

Start Slow. Back Off

Most beginning runners worry that they’re not improving fast enough. Don’t compare yourself with others. Every runner gets into shape according to his own body’s schedule. Physiologists have calculated that any and all running paces are fast enough to put you into the moderate-to-vigorous aerobic zone that delivers health benefits. So take your time and focus on going farther, not faster. "We tell people that they didn’t get out of shape in five weeks, and they’re not going to get back in shape in five weeks," says Bob Glover.

And Again: Go Slow

If you feel out of breath or sick to your stomach, you’re running too fast, a mistake made by perhaps 99 percent of beginners. "A lot of people think that they have to go at least a mile at a time, and at a good clip," says Budd Coates. "I always tell my beginning runners to slow down and take more walk breaks." When you slow down and/or walk more, your breathlessness and nausea will go away. You’ll learn that running should be a relaxed activity, and that you should "train, not strain." And, yes, beginning running includes lots of walking. Get over it.

Run Tall and Relaxed

For the most part, you don’t have to worry about your technique. That said, experts agree that you should run tall (not slouched) and straight (not leaning far forward or backward). Don’t overstride; that could put extra strain on your knees. "Run with your eyes focused about nine feet ahead," says Jane Serues. "Let your arms relax, down around your waist, and take a natural, comfortable stride."

Whenever and Wherever

Is there a best time and place to run? Sure: whenever and wherever is most convenient. Finding ways to fit workouts into your schedule is more important than fretting over the when/where questions. Neighborhood roads, a high school track, a treadmill — all good. Beginners should stick to relatively flat running. Hills dramatically increase the muscular and aerobic strain of a run. Run against traffic, so drivers can see you. After all, you’re in this for the long run.

 

 

 

10 Places You Should Take Your Kids

Forget expensive theme parks: Take your family camping and see some of the most beautiful destinations in the U.S.

 

 

Ten Surprising Nutrition Facts

 

The American diet circa 2007 is a disaster – but positive change has begun. Those were the twin themes of the "Fourth Annual Nutrition and Health Conference" held in San Diego, Calif., May 14-16, 2007. The conference was sponsored by the University of Arizona’s College of Medicine in conjunction with the Program in Integrative Medicine (PIM); PIM was founded and is co-directed by Dr. Weil. 

The three-day event brought together leading nutrition researchers from around the world, bearing plenty of both bad and good news. Some highlights:

 

Bad News:

 

1. Hunter-gatherers in the Australian outback today live on 800 varieties of plant foods. Modern Americans live principally on three: corn, soy and wheat.

   From the presentation, "Phytonutrients: Nature’s Bonus from Plant Foods" by David Heber, M.D., Ph.D. Professor of Medicine and Public Health and Director, UCLA Center for Human Nutrition, David Geffen School of Medicine at UCLA

2. One third of Americans get 47 percent of their calories from junk foods.

   USDA" Trends in the United States – Consumer Attitudes and the Supermarket, 2000. From the presentation, "Phytonutrients: Nature’s Bonus from Plant Foods" by David Heber, M.D., Ph.D. Professor of Medicine and Public Health and Director, UCLA Center for Human Nutrition, David Geffen School of Medicine at UCLA

3. The average American is eating 300 more calories each day than he or she did in 1985. Added sweeteners account for 23 percent of those additional calories; added fats, 24 percent.

   Putnam et al. USDA. From the presentation, "Cultivating the Common Ground of Food, Nutrition and Ecological Health," by David Wallinga, M.D., Director, Food & Health Program, Institute for Agriculture & Trade Policy, Minneapolis, Minn.

4. Vitamin D deficiency is widespread. The following health problems have been linked to vitamin D deficiency: type 1 and 2 diabetes; multiple sclerosis; rheumatoid arthritis, osteoarthritis, periodontal disease, increased susceptibility to infection; osteoporosis, low birth weight infants; low seizure threshold; cancers of the breast, prostate, colon, pancreas and ovary; non-Hodgkin’s lymphoma; hypertension, myocardial infarction, stroke, congestive heart failure; wheezing in childhood, and compromised muscle strength and falls in the elderly.

   From the presentation, "Vitamin D Deficiency: The Cause of Everything?" by Louise Gagne, M.D., Clinical Assistant Professor, Dept. of Community Health and Epidemiology, University of Saskatchewan, Saskatoon, Canada.

5. In real dollars, the price of fresh fruits and vegetables has risen nearly 40 percent since 1985. In real dollars, the price of soft drinks has dropped 23 percent. The reason unhealthy foods tend to be less expensive on average than foods such as fresh fruits and vegetables has much to do with American farm policy.

   Condensed from "Food without Thought: How U.S. Farm Policy Contributes to Obesity" Institute for Agriculture and Trade Policy, Environment and Agriculture Program, from the presentation, "The Omnivore’s Dilemma: Searching for the Perfect Meal in a Fast-Food World," by Michael Pollan, Knight Professor of Journalism, University of California, Berkeley, Calif.

           Hopeful News

6. Ten cups per day of green tea delayed cancer onset 8.7 years in Japanese women and three years in Japanese men.

   From the presentation, "Beef or Broccoli? Nutrition and Breast Cancer" by Victoria Maizes, M.D., Executive Director, Program in Integrative Medicine, Assoc. Professor, Clinical Medicine/Family & Community Medicine, the University of Arizona College of Medicine, Tucson, Ariz.

7. Three meta-analyses of randomized, placebo-controlled trials found a 5-12 percent decrease in cholesterol levels in hyperlipidemic patients after at least 30 days’ treatment with 600-900 mg of garlic extract.

   Warshafsky S., et al Ann Int Med 1993; 19;599-605; Silagy C, et al. JR Coll Phys Longdon 1994; 28:2-8; Ackermann RT, et al. Arch Intern Med 2001: 161: 813-24. From the presentation, "The Medicinal Spices" by Tieraona Low Dog, M.D., Education Director, Program in Internal Medicine, Assistant Professor, Dept. of Medicine, The University of Arizona, Tucson, Ariz.

8. Maternal limitation of seafood consumption to less than 340 grams per week during pregnancy did not protect children from adverse outcomes. In contrast, this observational study [Avon Longitudinal Study of Parents and Children] showed beneficial effects on child development when maternal seafood consumption exceeded 340 grams per week, with no upper limit of benefit…

   Hibbeln et al., The Lancet, 17 Feb., 2007. From the presentation of Joseph Hibbeln, M.D., Senior Clinical Investigator, Sectional of Nutritional Neurosciences, Laboratory of Membrane Biochemistry and Biophysics, National Institute on Alcohol Abuse and Alcoholism, Bethesda, Md.

9. "I see a lot of hopeful trends, including the rise of alternative agriculture: organic, local, biodynamic…There are now over 4,000 farmers’ markets in the U.S. The number has doubled in 10 years."

   From the presentation, "The Omnivore’s Dilemma: Searching for the Perfect Meal in a Fast-Food World," by Michael Pollan, Knight Professor of Journalism, University of California, Berkeley, Calif.

10. Chocolate…may have a mild hypotensive [blood-pressure lowering] effect.

    From the presentation, "The Medicinal Spices" by Tieraona Low Dog, M.D., Education Director, Program in Integrative Medicine, Assistant Professor, Dept. of Medicine, The University of Arizona, Tucson. Ariz.