Flattened By A Glacier

Not me. I wasn't flattened by a glacier although I may run slow enough for that to happen. I'm referring to the land north of Charleston, IL. Now, nhere may not be much to Charleston except being the home of Jimmy John Sandwiches and EIU with all it's famous alumni but it is an excellent town for runners. I may have blogged about this earlier but let me illustrate one reason why. A long time ago a glacier slid southward through Illinois stopping at Charleston. I don’t know why it stopped here but my best guess was for a Jimmy John’s sandwich. Eventually, the glacier receded leaving behind a very flat terrain chuck full of corn and soy been seeds that, to this day, continue to magically spring forth corn and soy bean plants each spring. 

Last Saturday I wanted my long run on level ground so I went north of town and ran mostly on the bike trail that connects Charleston with Mattoon. The trail is a converted railroad bed build on the glacier leveled turf. I drove to the trail so I didn’t have to run any little hills along the way. (For the record, it was just past mile 4 that I was scared by the wall cloud.) You can see the elevation at the bottom of the map below.

This week I opted for a shorter long run with a few hills thrown because running up inclines is suppose to improve your speed even if you don't have any to being with, like me. Plus, if I happen to gain a few more fast twitch fibers I wouldn't mind setting a new PR at the Monumental Marathon in November. Running south into glacier-virgin territory, I followed a 14 mile out-and-back route I call Five Hills. (See its elevation at the bottom on the map below). Brett Bartlett introduced me to this run some 8 years ago and its been a favorite ever since especially in the fall when most of the route in lined with colorful autumn trees. More than once I've left my legs on these hills but it's a more scenic route than any over glacier levels grounds which sports mostly the previously mentioned corn and soy beans fields. My legs ran up all fiver hills but nearly collapse at the top of the last hill. In fact, I was tempted to walk up the last 20 yards but a woman runner was coming down the hill so I guess my legs got a boost from my fragile male ego. Compare the elevation to last weeks run.

Next long run on the schedule is an 18 miler. I think I'll head north. 

Scared Running

Dogs have scared me while running. Cars, or rather their drivers, have scared me while running. But, on Saturday I was scared as much or worse than any dog or car. The plan was to run another 16 miler in preparation for the Monumental Marathon on November, 6th. The skies were partially cloudy day but I checked the weather before I left and the radar was clear as a bell. A little wind but cool for early September so nearly perfect for running. Running east of town, I periodically looked over my shoulder to see if any storm clouds. Nothing.

I feel much different than the week previous where I couldn't stop thinking about dad. I'm still thinking about dad but more so the good things. Like skiing, water skiing, and rides in the '31 Chev. Again, I see clear skies to the west and I also see fields of corn and soy beans that have already been harvested. Autumn is arriving early most due to a very dry August. But, that's okay. I love fall. In fact, one fall 30 years ago dad did me the biggest favor ever. I had just come home from morning classes at USU. Mom and dad were in the kitchen. I don't remember all that was said except that dad gave me the best advice possible. "Jake," he told me, "there's a sale going on down at Cardon's Jeweler's. Go buy Lesa an engagement ring." It was more of a command than suggestion. That was October 8, 1980, the day I asked Lesa to marry me. It is without doubt the best decision I have ever made and the best advice I have ever followed.

Almost as a reflex, I look over my right shoulder to check the weather. As my head turns towards the northeast I see something very similar to this...

Now, when you are expecting, for the fourth or fifth time to see clear skies but turn and see a black wall cloud instead, you get scared. At least I did. Without a heart rate monitor I could feel my heart rate sore. It might as well be a rapid pit bull or a drunken driver baring down on me. I was at least 2-3 miles from town with only a few random farm houses nearby enough to run to. The storm was heading southeast and I was "running" eastward. I don't know how fast storms fly but this one was obviously going faster than my 10 minute per mile pace. Should try to run east and hope the storm passes below me or, at the upcoming intersection, turn south praying the storm will go above me? I see a small metal shed to the south so I figure I run that direction even though I don't see any protective overhangs on the shed. Hopefully, I think, just standing on the east side will protect me from the wind. Other than that, I only had the brim of my running hat to hid under. At this point I was running a little scared.

(Here are Gegorgy Hines and Billy Crystal in Running Scared, a semi-entertaining 1980's Beverly Hill's Cop wannabe buddy-buddy cob movie set in Chicago and Key West)

I've been caught in rain storms before and don't mind them particularly if it's a warm day. Well, it was warm but I could feel the temperatures dropping as the storm approached but my biggest fear was getting blown to Terre Haute. And, if you've ever been to Terre Haute, IN you'd understand my fear. A farmer approaches in his truck and I think about stopping them and asking for a ride but then I'll get a lecture about running and how dumb it is and that I should be doing something more productive with my energy like milking cows. I decided to keep running and deal with the consequences. At least, it will give me something to blog about. 

I turn south and with the storm nearly overhead brace for impact. At worst, the road is lined with a ditch perfectly made for tornado protection. The ski darkens and the wind gets colder but that's it. A few minutes more and the darkest clouds have passed without a single rain drop and wind that was not match for my 174 pound frame. Wow, I couldn't believe it. Just like most dogs, that wall clouds' bark was bigger than it's bite. 

Labor Day

Growing up we spent many Labor Day's at Bear Lake. I think it was one Labor Day that dad crashed through the Daines' sliding glass window after seeing the boat slowly drifting away from shore. The next time, the Daine's had flower stickers covering the sliding door windows.

Labor day also signals a new year, at least for me. Summer is gone and fall and winter next in line. For me, the next six months are full of greater anticipation and excitement than the last six months. Baseball is getting serious. Football is starting. Skiing is soon to be in the air. Fall marathons waiting to be run.

This years' Labor Day celebration is a little more special. Not that I'm doing anything exciting or made any significant Labor Day resolutions. This year I'm leaving more baggage behind me in terms of my job. I'm no long the graduate coordinator. I'm back to teaching full time. I love forwarding emails full of questions and inquiries to the new coordinator. I love leaving graduate faculty meetings with no agenda items to follow-up on. Mostly, I love that the term "assessment" means so much less to me now.

Summer also had a nice closing act to it. Lucky enough to find cheap airfare from Indy to SLC, I was able to fly to Utah for a week in August. I got to spend some time with mom and dad at the Twin Pine Ranch. It was good to see dad despite the weakness cancer and its treatments have inflicted upon him. I also got to see the rest of the family with one of the best family home evenings ever! I wish Lesa and Erin could have been there but I'm also glad they let me go. It a great trip and a perfect way to celebrate the end of three years of higher education administration and frustration. (Yes, those terms are redundant.)

Now I'm looking forward to fall. First and at the top of the list, is the arrival of Clara Jane who was due to arrive on Saturday the 4th. If she's as cute as her mom says she is (and who am I doubt it?) I'm sure she'll be worth the wait. I'm also looking forward to another trip to Utah in October for Clara's blessing and the Emmett Family Fun Ultra 5K Run. November brings with it the Monumental Marathon in Indianapolis and my favorite day of the year–Thanksgiving.

While life may not be fair, life is good.

4 For the 4th...or the 3rd

One reason I run marathons and half-marathon's is they provide a sense of accomplishment no matter long it takes. Shorter distances expose me to fast runners who train on track and hills. Runners who talk negative splits and tempo. Plus, there are still hanging around the finish line when I final come across. By the time I finish a marathon all the top runners are home, showered, and taking a nap. But, once a year I like to run the local '4 For The 4th' race mostly because the proceeds go to Habitat for Humanity. I also run it because it's about the only local 4th of July activity I participate in. It's my parade, pulled pork sandwich and fireworks all wrapped up in a 4 mile loop through the village of Charleston, IL. One year I ran it with local legend, Cal Smith. He's in his 70's and loves to run but run slowly. A few times I "ran" with Ben but he usually would beat me except the year he took sick and veered off course into the trees allowing me to fly past him and beat him to the finish for the first and only time. When Ethan Garret lived here, he'd usually run and, in fact, fly out from Arizona last year just to run this race (and maybe see his family). His brother, Josh, is always there with one of his kids who are good runners. Brett Bartlett is another friend who is there every year but he's too fast for me. Two years ago we had Elders Berger and Whitely run in their white shirts and ties and this year Elders Krull and Summers did the same.

The course is mostly flat until mile 3 with a relaxing downhill followed by a mean uphill. I hit mile 1 in just over 8 minutes by following the eventual winner of the 60-69 age group. His pace felt good to me so I stayed with him until the hill. Maybe it was my skier thighs but I was able to keep my pace up the hill and finish the last 0.5 mile feeling pretty good. I think my time of 31:14 was my best yet but not good enough to place in my age category but that's okay. I got another painting T-shirt, a free bottle of water, and the chance to donate $20 to a worth cause. Oh, plus I was able to celebrate Independence Day early and be avoid the maddening crowds for the rest of the day. Just how I like it.

Peak Heart Rate Estimation

An article in the Chicago Tribune points out that the most popular method for estimating maximal or peak heart rate is not accurate for women. It sights a study conducted at Northwestern University that found 206 - (0.88 x age) to be more appropriate for women. 

Actually, the standard equation used to predict maximal heart rate, 220 - age, isn't very accurate for women or men. In fact, it was developed more from a hunch rather than raw data and was never intended for such widespread use. It's popularity is based on simplicity rather than legitimacy. A 2007 study determined 207 - (0.70 x age) to be more accurate and another study came up with 208 - (0.70 x age). Both equations are for men and women. But, not many people can do that much math in their head so the old standard equation of 220 - age remains and likely always will.

Personally, I don't monitor my exercise intensity with heart rate and even if I did would it really matter. 220 - age gives me a peak heart rate of 168 while the more accurate equations give me 171. A difference of three beats per minute? No, thanks. I'll continue to run based on how I feel and leave heart rate monitoring to the highly trained, competitive runners and the anal retentive, type A personality want-to-be's. 

Father's Day

Thanks to all for the happy Father's Day.

You guys are the best!

Sunburst Marathon, 2010. (#26)

When: June, 2010  
Who: Me and Lesa
Recall: Like running through water.
Overall: Surprisingly good time.
Rating: 4/5 carbs                                                                   

Perfect Enough

The first rock and roll song that I remember getting lost in was I'm Your Captain by Grand Funk Railroad. During its 10 minutes of changing tempos and sounds of braking waves, I would sail and million miles away and back again. Those memories returned half way through the Sunbrust Marathon when I ran under a rail road bridge with Grand Trunk Western printed on the side. I thought, that sounds awfully close to Grand Funk. I wonder if that's where the name came from? If so, it would have been perfect if Footstompin' Music, a better running song than Captain, came blasting through my earphones as I ran under the Grand Trunk bridge. Other than that the Sunburst Marathon was perfect. Not prefect in performance but in the experience, which is why I run marathons anyway. 

I decide to run the Sunburst Marathon when it was obvious that the lllinois Marathon wasn't going to work out. For one, I needed the extra month to try and get into better shape plus I had a (white trash) wedding on the day of the Illinois Marathon. A couple of friends, Calvin and Tony, had run Sunburst a few years before and had good things to say about it. The reviews of the race are mixed with the weather being a major issue. On race day, the average temperature in South Bend is 78 degree. A pessimist would also point out the record high is 95! I decided to take the risk mostly because it's the only spring marathon option left.  

Traffic around Chcago slowed us down but Lesa and I still make the drive in the estimated drive time of 4 hours. We enter the city via route 2 from the east to a magnificent view of the South Bend slums. Every other store sales liquor. Lesa points out a welcome sign stating that we are in the oldest neighborhood in South Bend. "Way to keep it real, South Bend. Your oldest neighborhood does look old. Well done." It's a good thing it's still daylight. 

Seeking inspiration the night before

The expo is at the College Football Hall of Fame in downtown South Bend. We circle around, find a close parking spot and pick up my packet. Inside is a cool timing chip, race T-shirt and a bunch of races flyers. The timing chip is imbedded in a plastic strip that you loop throw your shoe laces. Plus, it doesn't need to be returned. Cool. The race T-shirt is white and descent looking, a decent change from previous marathons. After the expo we check into the Residence Inn located about half way between the start and the finish and it's right on the race course; mile 11.5 going out and mile 24.5 coming back. The desk lady tells informs us that with the marathon that the road in front of the hotel will be closed until 2:00 p.m. the following day but we'd likely be able to leave before that depending on the flow of runners at the time. I figure by the time I finish and we're ready to check out, the road will be clear of runners so no problem. 


The room has a full kitchen so we decided to find a grocery store and eat in. After a lot of driving we find a WalMart. Not our first choice but at it's not a liquor store so we pick up a pizza and head back to the hotel. I go to preheat the oven only to find it's a dishwasher. There is no oven. Just a microwave and the pizza we bought does not have microwave cooking directions. We drive to a closer grocery store for smaller, microwavable pizzas. Pizza you ask? Where's the pasta? I load up on pasta and other carbs the 2-3 days before a marathon but the night before I like to eat whatever sounds good and that usually means pizza. I want to watch the Blackhawks in the Stanley Cup finals but Versus isn't available. Oh, well. The Flyers won anyway. After dinner, I fill a water bottle with Dr. Pepper, put it in the freezer and then check out the weather. Lows in the 50s, highs in upper 70s, cloudy with a 30% chance of rain. The only part of that I like is cloudy.

Pre-race forecast

The race starts at 6:00 a.m. EDT and I'm up at 4:20 (3:20 am Charleston time) and take a shower for one, it's a nice shower and I want to get my monies worth and two, I need to wake up. I didn't sleep well but that's usually the case and why I try to get extra sleep two nights before a marathon. After the shower, I down a Cliff bar, banana and Dr. Pepper. I dress, put two small PayDay candy bars in my pocket and swallow two Tylenol and two Exedrin. I'm ready. The plan is for me to arrive at the mile 11.5 a.k.a. the Residence Inn around 7:45 and for Lesa to meet me out there with the water bottle of icy Dr. Pepper, more pills, and a couple extra PayDays. I leave the Inn at 5:40 and walk to the start. The streets are empty except for the police who will be controlling traffic at the major intersections. I cross the river into the downtown area and wonder what is the name of this river? I understand it must bend to the south but I don't even know its name and there's no sign to tell me. I stop at the port-a-potties and arrive at the start just as they begin the national anthem. At the end of the anthem, I step into the crowd of runners, the gun sounds and we're off. No waiting. Perfect timing. 

My two goals are to feel good at the finish and not die for any reason but particularly from a heat stroke. I click into my default 10 minute per mile pace and feel good until two guys in their twenties run past me what a appear to be either wrestling tights or leotards. As they passed, I see Leo Tard One's leotard is a solid color and Leo Tard Two's leotard is tiger print on the back and other different color patterns on the front. I almost lose my Cliff bar right there. Before I do, I quickly look away and hope the Leo Tards continue at their faster pace so I never have to see them again.

We cruise a few blocks through downtown and then head northward. There aren't a lot of spectators but many more than I would except for a 6:00 a.m. race. I wave to as many as I can without thinking that I must look like Forrest Gump. At mile four there's a small a loop to the left. As I turn left I'm met by the runners returning out of the loop. It's kind of fun to look other runners in the face for a change. As I look at the oncoming runners I see either an older runner wearing a surgical mask or Michael Jackson is not dead. I can't tell for sure. The skies look to be clearing and I fear that the sun will be shinning brightly before too long. I decide to play it safe and walk for a few minutes every 3-4 miles just to keep my body temperature down and let the Leo Tards get further ahead. 

Happy to be at Mile 10

Just past the northern turnaround point, I draft find myself running behind GirlA and GirlB who seem to be on the same race plan as me. We run on a cement path along the river. I like running paths. More cozy and intimate than roads. Just passed mile 8 we cross the river whose name I don't know and run around a neighborhood, up a hill and down a path towards mile 11. Fortunately, the skies have clouded over and kept the temperature reasonable but not the humidity which is at 90%! That's great if you're a fish but I find it difficult to run through water. Speaking of water, I feel like a clown fish in my bright orange and gray outfit but Lesa easily spots me as I run towards the Inn. GirlA and GirlB also stop at the Inn. Their boyfriends/husbands are waiting for them there also but Lesa has the key. She holds a water bottle full of slushy DP. Perfect. I want to drink the whole thing right then but I resist the temptation. I take a couple more Tylenol and Excedrin and another PayDay before I leave. Since on the return trip the Inn is at mile 24.5, Lesa will not be able to be there and at the finish line so she's going to leave the DP water bottle bend a decorative rock in front of the Inn. 

Looking south from Residence Inn at mile 11.5

After a brief visit with Lesa, I head down the hill where I see a new looking building labeled Geropsychology Institute. I had to look it up later but Geropyschology deals with the psychology of old folks, like me. How appropriate. Again, I follow GirlA and GirlB to mile 13 where the course follows another cement path along the river whose name I'm not aware of. I'm feeling good and keep plodding along at my 10 minute per mile pace. A tall runner pulls up next to me wearing black compression shorts and a very form fitting yellow shirt. I notice Mr. Skintight before because he walks with a stiff left arm and fingers. Like a robot. At mile 14 we're back on a road and Mr. Skintight and I see the lead runners returning. I feel good that I got more than half way before I saw them meaning if they continued to run the course again, they wouldn't lap me before I finished! Mr. Skintight not only applauds the first few runners but every one after that. "Hey, buddy the 23rd place runner does not want the motivational comments of the 512th place runner. Give it up." 


I take advantage of the next downhill and leave Mr. Skintight behind. At mile 16 we enter a riverside park that's really quit pretty. Again, more paths. I'm still feeling good but GirlA and/or GirlB are fading. At this point not only do I see the returning runners but I also see the course on the other side of the river of unknown name. Initially I thought I would hate a mostly out and back course but like I mentioned early, it's kind of nice to see the faces of the runners for a change. Being able to see that I still had to run across the river, up the west bank about 1.5 miles before the turn-around was not good. So I cranked up the music and thanks to Liquid Soul I made it to the turn around, through mile 19 and back out of the park at mile 20 in relatively good spirits. The free banana at mile 18 hit the spot. The worst part was seeing Leo Tard again, but I did pass him, and an older lady who, contrary to good fashion sense, was wearing a green camouflage running skirt and a bright pick running bra. "Lady, even if you were 30 years younger–no! Not, good."

The last turn before entering the stadium

"So just where is the 50 yard line any way?"

There's a red flag flying at the mile 21 aid station. An official looking woman tells me all that the race has been 'red flagged' and to drink a lot of water. A yellow flag means 'caution', red means 'warning' and black means the race has been cancelled. I know I'm slowing down some but I feel good and I'm moving forward. Good signs. I drink a Gatorade and water to make the race lady happy and eat a bit size PayDay that never really kicks in. I convince myself to run until the Geropsychology Institute and walk up the hill leading passed the Inn. Again, the a red flag is out at the next aid station and I'm bombarded by volunteers that seem willing to tackle and force water down anyone throats who doesn't take a cup. I take a cup out of fear but only drink a sip knowing I have a water bottle of DP waiting just beyond the aid station. The slush is gone but it's still Dr. Pepper. Yum! 

Wow, orange does not make me look slim.

Finishing Before The Rain

The last two miles are less fun but I eventually find myself within the shadows of Notre Dame stadium. This should be cool. Finishing at the 50 years line where Knute Rockne played. To gather energy and inspiration I walk just a bit before entering the north tunnel. I assume that's the Notre Dame fight song playing overhead as run through the tunnel but I can't tell. There's a slight downhill so I "fly" out of the tunnel onto the sacred turf and head for the 50 yard line. I hear the announcer calling out the names of finishers. "Number 189, Jackie 'er Jake Emmett from Charleston, IL." "Jackie? I hate Notre Dame." Okay, the experience was perfect except for that. I get my medal (average), a wet, cold wash cloth (perfect) a popsicle (more perfect) and head out the south end where I find Lesa (she is perfect!). She reports they are calling for heavy rain showers soon so we take a quick picture in front of the Lou Holtz statue more as a joke since I don't even care for the man and begin to walk back to the Inn. We make it a fourth of the way when the rain hits. I don't mind since I'm already drenched but despite the protection from the trees poor Lesa gets a second shower. Not so perfect for her. Back at the Inn, Lesa dries out and redoes her hair while I shower, get dressed, and update my Facebook/Twitter status, of course.

We check out at noon forgetting we left a large, frozen pizza in the freezer. As we drive away we see the mile 24 aid station is closed and all traffic support is gone but we do  drive passed two "runners" still on the course. One, an older man, stops us and asks if he's heading the right way. We tell him he is. Further down from him is a lady limping along with the help of a friend. Wow, that's dedication. I'll bet they stopped at the Geropsychology Institute for a mental boost. 

Me and Lou

We re-drive over the unknown river, through South Bend slumbs, and towards Michigan City, IN. A nice lady at the BP recommends Swingbelly's restaurant on the shores of Lake Michigan where we order hamburgers and then do a little shopping at the outlet mall before heading home. 


South Bend Tribune 

Good News For Tylenol

One month ago, Tylenol announced that it was recalling some of their products which were found to contain 2,4,6-tribromoanisole that came from wood pallets used in transport of the product and can cause stomach problems. Not such great news.

But back on November 12th the Journal of Applied Physiology published a study on cyclist who performed two time trials; one 45 minutes after given the acetaminophen and the other 45 minutes after receiving a placebo. With the acetaminophen, cyclist averaged a higher power output by 10 watts (see Fig 1.), blood lactate (6.1 compared to 5.1 mmol/l ) and heart rate resulting in a 30 second (2%) decrease in total time compared to the placebo time trial. (While a 2% improvement in time may not sound like much, ask the 4th, 5th and 6th place finishers in any race if they'd take a 2% increase in their time.) A similar study found cyclists given acetaminophen were able to cycle 32% longer than the control group before their power output feel to below 70% of their initial value.

So why would acetaminophen allowed the cyclist to push themselves harder and fast over the 10 miles? The authors (Mauger, Jones and Williams) speculate muscle fatigue not only involves problems with the muscles but is also influenced from output from the brain. The hypothesis is that our brain intentionally causes the muscles to fatigue as a protective mechanism before more serious problems occur with the heart or other organs. Acetaminophen blocks nerve receptors designed to provide the brain with pain feedback from the muscles. Less feedback means greater ability to sustain a higher intensity level.

The bottom line is as long you don't use tainted Tylenol acetaminophen you might be able to exercise harder without additional muscle pain.

More On Childhood Obesity

Here are two more studies that further validate the childhood obesity problem. The first study comes from a study published in Clinical Pediatrics on Feb. 11 by Harrington et al. They found that half of obese children became obese by 24 months of age and 90% before 60 months (see Figure 1 below). Their findings dispel the notion that a child will lose their "baby fat" as they get older.

The second study by Franks et al published in The New England Journal of Medicine also on Feb. 11 found children and adolescents in the upper quartile for BMI, glucose intolerance and high blood pressure (indicated by the green lines in the figure below) have increased rates of premature death compare to those in the lowest quartile (black lines).

Linking the two studies together suggests that childhood obesity begins as early as age two and regardless of when it begins, children who become obese don't live as long. Who says physical education is not need in our schools? By physical education I mean PE that promotes lifetime physical activities.

Good News About Bad News?

Here’s the good news (sort of). The number of overweight teenagers is not increasing. While the number has tripled since 1980 - yikes - it has plateaued over the past 10 years. Given that news you could say American kids are not getting any fatter. But the bad news is that number of kids ages 2 through 19 carrying too much weight on their frames is nearly 31% (see the graph below.) Almost one in three kids weight too much. From personal observations this is no big surprise. But there is actual proof. In the January 13th issue of the Journal of the American Medical Association, Ogden et al. reported on data collected during 2007-2008 and compared their results to data going back to 1999-2000. Using body mass index (BMI), a common form of assessment for body weight, they found that nearly one third of kids are over weight. 

Granted, BMI only accounts for total weight regardless whether the excess is from fat or muscle. However, look around and tell me how many 2-19 year olds do you see with excess muscle? Not many. The real bad news is that unless these kids begin to exercise and eat less they’ll be likely candidates for heart disease, diabetes, high blood pressure and some types of cancer. But wait. Another study offer a twist

Paturi and colleagues reported in the September, 2009 issue of the Journal of Applied Physiology that overweight rats given to exercise have a more difficult time building muscle. In the chart below, the first two columns show the growth in slow twitch muscle fibers in lean rats (red arrow) and the last two columns so the lack of growth (blue arrow) in obese mice. The reason is found in receptors on the out wall or membrane of the muscle fibers that recognize insulin. Too much body fat weakens the receptors ability to activate the signals inside the muscle that led to muscle growth. Les muscle growth could make exercise less effective towards weight loss. I’ll admit that diet is more important than exercise when it comes to weight loss diet along with exercise is best.  Plus, exercise has its unique set of benefits including strengthening bones and improved mental state.

The same issue of the Journal of Applied Physiology has an editorial entitled, “Sugar tax, save muscle?” Scientific journals are no place for political commentary a point clearly stated by the author who goes on to discuss the implications of the findings from Paturi, et al. I first heard the idea of a sugar tax years ago at an American College of Sports Medicine meeting where it was suggested that the revenue from the tax should be used to off set the higher cost of healthy fruits and vegetables. I didn’t think it was such a bad idea at the time and I still don’t. I’d pay more for a bottle of Dr. Pepper if it meant cheaper oranges and cauliflower. 

Learn more about BMI at Livestrong.com, WebMD.com or many other places on the internet

And My Brain Could Really Use It

Too many trees. That’s how it’s been for the past 2.5 years at my job. Ever since I took on the role of graduate coordinator/assistant chair, I haven’t kept up on the exercise physiology research. Too many administration trees blocking the view of the exercise research forest. (By the way, the first time I remember hearing that analogy was in the song Different Drum by the Stone Ponys with Linda Ronstadt on led vocals.)

Exercise Builds Your Brain: Key Roles of Growth Factor Cascades and Inflammation by Cotman, Brechtold and Christie published in Neurosciences 30(9) is a good example of something I missed. Published in 2007, the article reviews the research on the effects of exercise on the brain and it’s pretty darn impressive. For one, the more exercise, the greater the benefit particularly with moderate exercise. I can do moderate. Benefits include “enhanced learning and memory, improved executive function, counteracts age-related and disease related mental health decline, and protects against age-related atrophy in the brain areas crucial for higher cognitive processes.” A sharper memory, better planning skills, and less risk of Alzheimer’s? I’ll take it.

How does exercise work it’s magic on the brain. Exerciser leads to an increase in a group of growth factor hormones that stimulate the formation of new brain cells. By itself, exercise results in the release of growth factors plus it leads to the production of more blood vessels in the brain. This provides the way to supply the new brain cells with the additional oxygen and nutrients needed for proper development. Exercise also improves the “immune condition of brain” by reducing inflammation a major hinderance to the release of growth factors.

But, wait. There’s more. It’s no surprise that exercise fits high blood pressure and prevents high insulin levels, both enemies to brain cells. And, for reason not yet understood, exercise is effective in preventing and/or treating depression. Wow. What a deal!

Here’s a flow chart from the article that summaries it all.

I started running to get into shape for skiing. Then I moved to Illinois and needed a Saturday morning hobby to take the place of those missing ski days. So why not run some more? It's would be good for my health, particularly if it helped me remove some of my excess body fat. I was motivated - somewhat. Losing weight takes a lot of time and a lot of running. Then my brother Bill came down with a nasty case of Giuan-Barre and I thought it might be motivating to him if I promised to run a marathon with him once he beat GB. Well, the jerk made a full recovery and I was committed to run a marathon “with” him. It turned out I ran with Tom (thank goodness for a brother who appreciates the challenge of not just running long distances but running them in a longer period of time i.e. slowly.) Despite being smoked by Bill and others in that first marathon, I was hooked. I ran my next marathon 3 months later and just finished number 25 in December. But, it didn't take long to realize that rather than running for health reasons I was running more for the emotional boost, the stress busting, the satisfaction, etc. I was running more for psychological reasons than physiological ones. So now I can add better brain health to the list. And, since I’m not as smart as my dad or son, I’ll take whatever brain power I can get. It would probably help if I would do Sudoku puzzles as I ran but I’m not smart enough to do them at all. After reading this article, I'm holding out hope that I will be smart enough after my next marathon.

A December of Not Running

Why am I not outside running on a sunny Saturday morning? The map below should be a clue.

Let's see. My last run of any kind was the Tecumseh marathon on Dec. 5th. I took one week off thinking I'd get a few miles in during the following weeks. But the following week was finals week at good 'ol EIU and that the last week for tithing settlement in the good ol' Mattoon ward. The motivation was just not there. We left for Utah on the 18th and drove straight through via I-80 arriving in Riverton on Saturday afternoon after a short stop a Norda's Mountain Outfitters in Park City. Hi, Chip!

Suspecting the snow coverage at the resorts might be minimal, I packed running clothes but never got them out of the suitcase. Tom and Shelly did invite me a couple of times (they actually put in one 7 miler) but the single digit weather neutralized any desire to join them. I rationalized that if I don't eat as much over Christmas, I can get by with not running. Right. I just weighed myself and gained 5 pounds since Tecumseh. Now there's motivation to get running again, once the weather warms up or I get over this wicked cold.

Okay, so at this point I'm less fit and more fat. But, in it was worth it. In that month I got to hang out with my family. First with Paige and Lorin and their old-sounding children, Polly and Bruce. Whenever I say I can't wait to see Polly and Bruce it sounds like I'm talking about see grandparents. But they are so cute and fun. Polly and get wild and Bruce like to yell but I love them. Bruce seems to like men more than women so he had no problem coming to me and letting me hold him.

Thanks as always to Paige and Lorin for letting us invade their house. We had fun eating at Model A Cafe in Mapleton, shopping, celebrating Paige's birthday, eating, making ginger bread house, decorating Christmas cookings while singing Christmas song and dancing (not me, just the girls). We celebrated Christmas early with a Christmas program and white elephant gift exchange on the 23rd. I came away with a ball like ice-cream maker. I think you put all the stuff inside and through it away to churn it into ice-cream. The next morning Polly and Bruce found that Santa had come in the night and the rest of us opened gifts from each other. I got a great looking running calendar from Paige (thanks to Ben) as well as a long sleeve running shirt. (I think Paige was trying to tell me something.) Lesa showered me with a variety of cologne to wear apparently after I run. I must really stink up the house.

We had the traditional Christmas morning breakfast of Aebleskivers and orange slice garnished with pomegranates. Delicious. That afternoon we drove up to Logan where we had another traditional Christmas meal, prime rib at the Freeman's. I think that alone put on 4 of my 5 pounds!

Second stop was at the Twin Pine Ranch. Thanks as always to mom and dad for the rooms and board. Speaking of food, Christmas day was full of more food including Aebleskivers round two and hanging out with family. For the Emmett family program, we started with the Christmas story with Polly playing the angle. This was followed by select musical numbers including Molly and Amanda sang a beautiful duet, Ben and Courtney offered two guitar/piano renditions of Christmas songs, and Polly and Carly sang and acted out, "Once There Was A Snowman".

This brings me to the Saturday after Christmas. Typically a time to ski but not on a 27 inch based. So I should have gone running but didn't. Too cold. My only activity of the break was bowling on Monday. I lost to both Tom and Bill who can both ski circles around me. Indeed, they are a couple of true biathletes! We went to see the movie, Sherlock Holmes that afternoon and I loved it. That night we watched the disappointing Bears beat the Vikings on TV. I really don't appreciate Brett Farve as a football player.

Back to Sunday. I called back home to Dave Pottle (neighbor and second councilor), who's son Cody was keeping an eye on our basement since during wet weather it seems to collect extra water. We have a system to keep it under control but it's not a good system. Dave, Cody, and Kirk Swensen keep the water under control and really saved us a huge headache. I can't thank them enough! Next week we are having a better system installed. Also, thanks to Al Newman (my first counselor) for handling a funeral and other issues in my absence. I can't thank him enough either.

Tuesday we went back to Riverton so we could eat lunch at Emmett and Ethel's on Wednesday before going to Bob and Annie's for dinner. New Year's Eve morning Paige's friend Heather took some family pictures for us. It was bitterly cold but they turned out great!

Ben cooked up some pizza's that night which were excellent! A little Rock Band and before I knew it it was 2010. (I was in bed of course when it actually came.) New Year's day we left Riverton at 6:00 a.m. and drove to Topeka. Lesa and I weren't feeling well so the drive was duller than usual. Thank goodness the weather was perfect so we could fly along I-70 as fast as we dared. Once we got home on Jan 2, my immune system guard finally gave in leaving me exposed to a wicked head and chest cold that would hang on for a week. It's a good thing I had one more week before classes started so I could get over the cold and get ready for the semester.