Wise Water Wednesday - Interesting Water Facts

Water is a very vital resource for humans. According to the US Environmental Protection Agency (USEPA), a person can live about a month without food, but only about a week without water.  This infographic from SaveTheWater.org website demonstrates just how little water is available for human use.

When human activity pollutes or threatens the quality of our drinking water in one part of the world, it has rippling effects in other parts, it threatens the health and livelihood of people everyone.  The Flint water crisis really brought drinking water quality issues in this country to the forefront.  There are more cities and communities whose drinking water may not be as save as their people realize.

According to the Centers for Disease Control, US drinking water supplies are considered some of the safest sources in the world. However, water contamination still exists.  Some sources include:

"Sewage releases

Naturally occurring chemicals and minerals (for example, arsenic, radon, uranium)
Local land use practices (for example, fertilizers, pesticides, livestock, concentrated feeding operations)
Manufacturing processes (for example, heavy metals, cyanide)
Malfunctioning on-site wastewater treatment systems (for example, septic systems)

In addition, drinking water that is not properly treated or which travels through an improperly maintained distribution system (for example, the piping system) may also create an environment for contamination [this is at the heart of the controversy in Flint].

The presence of certain contaminants in our water can lead to health issues, including gastrointestinal illness, reproductive problems, and neurological disorders. Infants, young children, pregnant women, the elderly, and immunocompromised persons may be especially susceptible to illness."

Runners, joggers, walkers and exercise enthusiasts alike know water is an important part of our training. We take for granted having clean water readily accessible. 

For example, Dr. Kathleen Zelman, nutrition director for WebMD, offers this Rx for proper hydration for outdoor activity: 

* Drink about 2 cups (16 oz) of fluid about 2 hours before starting our outdoor activity (water is preferably, but fruit juice diluted with water or sports drink are good choices).
* Drink 4-6 oz. every 15-20 minutes to keep your muscles hydrated.
* Finally, drink up when you're done.  If you weigh before and after you exercise, you need to drink 20 oz. of fluid for every pound of water weight you lose.

Water quality can, and does, have a direct link to human health.  Consequently, proper regulation and oversight of drinking water supplies is so critical. 
Next week's installation will examine how drinking water is regulated in the US.

Workout Week Preview: 9/7/14 - 9/13/14

Sun, 9/7/14
AM: Run (virtual 5K w/ BGR), walk (5 mi w/GirlTrek), pool (30 min)
PM: Core/upper body

Mon,  9/8/14
AM: Bike/leg strengthening

Tues, 9/9/14
AM: Arms/core
PM: Cardio

Wed, 9/10/14
AM: Leg strengthening
PM: BGR Hills Hump Day

Thurs, 9/11/15
AM: Arms/core
PM: BGR Eastside Run, pool

Fri, 9/12/14
AM: Bike
PM: Leg strengthening

Sat, 9/13/14
AM: 5K (Monkey C, Monkey Do)

My Late Summer/Early Fall Fitness Challenges

With the dawn setting soon on summer, it's time to prepare for keeping the winter weight off.

I've found a few fitness challenges online to keep me motivated:

1) GirlTrek 30-Day Jump-Start:  GirlTrek is a great organization for women of color wanting to start a walking program.  The program seems to be well developed with many different walking routines ("Treks").  Also, there are incentives earned for completing certain routines.  There are various groups across the country and there are tools to help start groups as well.

In the 30-Day Jumpstart, you complete 20 "Treks" in 30 days.  GirlTrek provides a list of "Treks" to choose from to complete.  Completing the Jumpstart  program garners you the "Golden Shoestrings".  Find out more information on the 30-Day Jumpstart program by clicking here:  GirlTrek's 30-Day Jumpstart.

2)  Dailymile Walking in September Challenge: Go for the gold and walk 25 miles during September.

3) Dailymile Running in September Challenge: Heat up the asphalt and run 50 miles during September.

4) Tribesports Gym Workout Challenge: Need motivation to stick it out at the gym? Then commit to doing 15 gym workouts in 30 days. 

5) Academy LIVE FIT Challenge: This challenge gives the option of running, walking, or cycling as your choice of fitness routines: run 50 mi, walk 25 mi, or cycle 75 mi in 30 days.  Completing any of the 3 will garner you entry into a prize drawing.  Completing all 3 will garner you enter for a grand prize drawing (all workouts must be logged in by Sept. 27 to eligible for the prize drawing.

How can I possibly complete all these Challenges this month?  Simple, some exercises and routines could satisfy more than one Challenge. For example, my "Treks" would also satisfy the Dailymile Walking Challenge and My LIVE FIT Challenge.

Workout Week in Review (6/15/14 - 6/21/14)

06/15/14
Power walk -2.13 mi, 36:42 (pace - 17:13/mi), 236 cal

06/17/14
Cross Training (workout 1 of 2) - circuit training
Cycling (workout 2 of 2) - Cardio/HIIE* on stationary bike, 6.52 mi, 35:00 (11.2 mph), 397 cal

06/18/14
Running (hills workout) - 3.38 mi, 48:40 (pace - 14:23/mi), 623 cal

06/19/14
Cross Training/cardio - stationary bike, 30:00

06/21/14
Power walk - 4.25 mi, 1:40:00 (pace- 23:31/mi), 449 cal

TOTAL
Planned - 9 miles
Actual - 9.76 miles (1705 cal)

*HIIE - high-intensity intermittent exercise

Conquering those hills (6/18/14)

(Got behind on my posts)

Went out yesterday (6/18/14) with the local BGR group and had a great hill workout!
3.38 miles, 48:40 (pace - 14:24/mi)

It's Never Too Cold to Run Inside (maybe?) - 1st 'Wun' of 2014

Tonight it was so COLD!!!! And I really didn't want to go to the gym, but I fought the temptation to go home and hide under my covers from the cold (LOL).

I set the treadmill for 4 mph and started moving. 

5K (3.1 mi), 46:23 (14:57/mi), 497 cal


5:00 cooldown

Total stats
3,24 mi, 51:30 (15:53/mi), 544cal

Workout Week Preview: 12/30/2013 - 1/5/2014

Monday, 12/30/13 - Cross training
Tuesday, 12/31/13 - 2 mi run
Wednesday, 1/1/14 (HAPPY NEW YEAR) - Rest
Thursday, 1/2/14 - 3 mi run and strength training
Friday, 1/3/14 - Cross training
Saturday, 1/4/14 - Stretch and strength training
Sunday, 1/5/14 - 4 mi run

Workout Week in Review: 12/9/13 - 12/15/13

Pre-NYC Half Marathon Training Conditioning
Mon, 12/9/13: Stretch & strengthen
Tues, 12/10/13: 3.5 m "run"
Wed, 12/11/13; 30 min cross training
Thurs, 12/12/13: 3.5 m "run" + strength training
Fri, 12/13/13: Rest
Sat, 12/14/13: 5K (Jingle Bell Run)
Sun, 12/15/13: 30 min cross training

My (Not-so) Sunday's Best Workout

Only managed 3.56 mi (60:01, 453 cal) on the treddy today.

Talladega 21000 (half marathon) training plan - week 3 (7/7 - 13/2013)

Training Plan
Sun, 7/7/13 - OFF
Mon, 7/8/13 - Speed work (5 mi)
Tues, 7/9/13 - Cross-training (belly dancing class)
Wed, 6/26/13 - Interval training (5 mi)
Thurs, 6/27/13 - Tempo run (4 mi)
Fri, 6/28/13 - OFF (or strength training and HIIE)
Sat, 6/29/13 - Easy run (3 mi)
Total miles - 17

Talladega 21000 (half marathon) training in review: weeks 1and 2

Week 1 (6/23 - 29/2013)
Sun, 6/23/2013 - 6.16 mi, 1:40:16 (pace - 16:16/mi), 1299 cal
Tues, 6/25/2013 - 3.03 mi, 52:44 (pace - 17:24/mi), 308 cal
Wed, 6/26/2013 - 4.01 mi, 1:11:13 (pace - 17:45/mi), 734 cal
TOTALS - 13.2 mi (planned - 16 mi), 2:33:00 (avg pace - 17:00), 2341 cal

Week 2  (6/30 - 7/6/2013)
Sun, 6/30/2013: 1st long run - 8 mi, 2:16:14 (pace 17:01/mil), 1551 cal
Tues, 7/2/2013 - 5.5 mi, 1:24:40 (pace - 15:23/mil), 980 cal
TOTALS - 13.5 mi (planned - 18 mi), 3:40:54 (avg pace - 16:12/mi), 2531 cal

Talladega 21000 (half marathon) training - Week 2, Day 2 (7/2/13) - Military Services fitness runs/interval training

This day, I decided to try something different for my interval training.  The treadmill I used at the gym (Star Trac) has several routines for fitness training (Fireman, Air Force, Navy, Army, and Marine).  I assumed the Fireman routine probably involved inclines (something  I could use for hill training).  The remaining routines had pre-set distances (1.5 mi, 1.5 mi, 2.0 mi, and 3.0 mi) to be completed as fast the runner could go.  I picked the 1st 3 (Air Force, Navy, Army) assuming these would be somewhat easier than the latter (Marine) and because the schedule called for only 3 miles interval training (when completed these 3 routines would add up to 5 mi).

The physical tests for the military services consist of three or four areas/components - aerobic/cardiovascular fitness (usually running), muscle strength (push-ups and sit-ups), and body composition.  The respective service requires a minimum combined (averaged) score. 

I found several websites that showed the physical fitness requirements for the military services.  One site (Military.com) is a military organization (not affiliated with the military) website that provides information and resources to anyone that is military-connected (servicepeople, civilians, etc.).  One resource area is Physical Fitness provided information on the fitness requirements for all the services.  I searched the Net to find the official service websites (Air Force, Army, and Navy) with the official physical fitness requirements to compare the requirements listed on the Military.com website:

AIR FORCE - Air Force Fitness Charts
NAVY - Navy Physical Readiness Test (PRT) Guide
ARMY - Army Physical Fitness (FM 7-22/Oct 2012)

I started with the Air Force fitness test/1.5-mile run (assuming it would be the easiest of the three):
Intervals - 4.5 mph/0.5 mi, 4.0 mph, 0.25 mi
20:50 (pace - 13:53/mi), 250 cal
Score (machine) - 32
According to the Air Force Fitness Charts, I would have failed (score - 0) that portion of the test,  For females in my age group, acceptable times are between under 12:53 (max score of 60) to 19:43 (score of 45.4).
The Military.com website shows a composite score of 32 for a 1.5-mile run between 20:37 - 21:30.

I did a short recovery run between the Air Force and Navy tests:
Manual - 0.25/3.5 mph, 5:00 (21 cal)

Next I tried the Navy fitness test/1.5-mile run
Intervals - 4.5 mph (0.25 mi), 4.0 mph (0.25 mi)
21:07 (pace - 14:04.mi), 239 cal (machine); didn't reset my watch so it calculate cumulative calories)
Score (machine) - 45
According to the official Navy site, I would have failed their run test as well (runs >19.05 receive a rating of 'Failure').  To be satisfactory, runs need to be between 18:16 and 19:05 (score - 45)
The Military.com shows a composite score of 42 (probationary) for a 13:30-run.

I did another recovery run between the Navy and Army tests:
Manual - 0.25/3.5 mph, 4:59 (21 cal)

The final test was the Army fitness test/2-mile run (I was a little fatigued at this point, so I changed my interval patterns between the 1st and 2nd miles):
Intervals
0 - 1.0 mil/0.25 mi, 4.0 mph; 0.25 mi, 4.5 mph
1.0 - 2.0 mi/0.5 mi, 4.0 mph; 0.25 mi, 4.5 mph; 0.25 mi, 3.5 mph
25:00 (pace - 12:30/mil), 305 cal (machine); didn't reset watch
I shut down the machine before I can record the 'score' for this test.
According to the Army's FM 7-22, my score would be 54 for women in my age group.  The Military.com website showed scores for only up to age 41 (age 37 - 41, score 52).

TOTALS (combined military tests + 2 recovery runs)
5.5 mi, 1:24:40 (pace - 15:23/mi), 980 cal (watch; machine - 818 cal)

Talladega 21000 (half marathon) training - Week 2, Day 1 - 6/30/2113 (1st long run)

Sunday was my 1st long training run (8 mi) and it wasn't easy.  Hot, Hot, HOT!  At least I did start a little earlier (7:00 am).  Not easy at all.

My app (Endomondo Pro) for what ever reason (probably operator error - LOL) didn't start when I first started running and I didn't notice for about the 1st 15:00.  Unfortunately I had run this part of the route before and estimated to have run about a mile.  So I just added that additional time and distance to my watch time.

TOTAL STATS
8.0 mi, 2:16:14 (pace 17:01/mil), 1551cal

I need to shave about a minute or so off my pace if I plan to finish this half in under 3:30.

Talladega 21000 (half marathon) training - Week 1, Day 3

This afternoon another scorcher (89 deg., felt like 94; humidity 70%) when my co-worker and I started out for our afternoon run.

I downloaded a new smartphone GPS app (Endomondo Pro) the night before to try for my upcoming runs.  This is a paid app (<$5), it offered a few more features not available on the free version. 


SUMMARY

PACE

ELEVATION



SPLITS

Fastest lap/pace:  Lap 1 - 16:40
Slowest pace: Lap 4 - 19:33

 

 

 

Talladega 21000 (half marathon) training - Week 2, Day 2

Today was an easy run after work with co-worker Shelia H (3.03 mi, 52:44/pace 17:44/mi, 308 cal - according to Shelia's Garmin). 

Quite a hot one - 85 that felt like 89.  Don't know how much longer we can run outside after work.  Will be just too hot as summer progresses until late evening/dusk.  Will probably have to take it to the gym. 

I was still stiff from Sunday's long run.  Definitely will need to take a long hot soak before going to bed tonight.

Talladega 21000 (half marathon) training - Week 1, Day 1

Today (6/23/13) was my 1st training run for my half marathon training for the Talladega 21000 (9/22/13).

I got off to a later start than I had planned (8:00 am), but I decided I couldn't wait until this evening (family was visiting so I know if I waited until later, later would become never).

The smartphone app (MapMyRun) I was using started off working good.  I looked periodically at the app on my smartphone so I knew how far I had jogged.  About half way through the run (around 2.93 m), I noticed the app had zero'd out.  I apparently touched the screen by accident which caused the app to stop recording - which really frustrated me.  Fortunately I was always wearing my heart monitor watch so I could keep up with my time. 

I was thinking about cutting my run short (hot, cloudy, legs were mushy, breathing wheezy, hot, very muggy), but with each mile I decided to keep going.  When I got to the end of my run (2nd go-round on my app - 3.23 mi), the same time happened the 1st time - the app zero'd out.  I don't think it was the app - it was the operator (LOL).

It certainly wasn't my best run (6.16 mi, 1:40:16, pace - 16:16/mi).  I hadn't worked out since Wednesday; had been eating bad over the weekend (fried chicken, tacos, etc.); slacked up on my water intake about mid-week.

After the jog, I went to the gym and did about 25 min of stretching and slow walking.

Talladega 21000 (half marathon) training plan - week 1(6/23 - 29/13)

Training Plan
Sun, 6/23/13 - Long run (6 mi)
Mon, 6/24/13 - OFF (or strength training and HIIE)
Tues, 6/25/13 - Tempo run (2 mi) + strength training
Wed, 6/26/13 - Easy run (3 mi)
Thurs, 6/27/13 - Tempo run (3 mi) + strength training
Fri, 6/28/13 - OFF (or strength training and HIIE)
Sat, 6/29/13 - Easy run (2 mi)
Total miles - 16

Interval training + a little strength training

Started with running on treadmill 30:00 - 3.5 mph for 4:00 and 4.5 mph for 1:00
278 cal (on machine; 319 cal on watch)
Avg speed - 3.66 mph
Pace - 16:21/mil

Followed with workout #2 from Perfect 10 strength training program
Only complete one of four sets (Weight/reps)
* Straight-leg deadlift - 25/20
* Shoulder press - 20/20
* Incline chest press - 20/20
* Pull-up (machine assisted) - 215/10
* Lunges w/dumbbells - 10/10

Workout Week in Review: 6/9 - 16/2013

Mon, 6/10/13: Running - 4.39 mi. 1:09:44 (pace - 15:53/mi), 812 cal
Tues, 6/11/13: Fitness - Pool aerobics, 35:00, 'tredding' water - 20:00
Wed, 6/12/13: Running - 3.0 mi, 44:55 (pace - 14:58/mi), 329 cal
TOTAL:  2:49:39, 7.39 mi, 1141 cal

THE HILLS HAVE IT!

This afternoon after work, my running buddy and I did something a little different.

After an easy one-mile jog, we ran up and down hill for the next 3 miles.  There was about .2-.3 mi flat span once we reached the top of the hill before going back down hill.  We were off our usual pace, but the fact we ran hills for 3 consecutive miles was a very good effort on our part.