67-year old Grandma Joyce

Yes Grandma Rocks! And she swims, and she swims fast and strong. And she wins medals too. But it’s not about the medals. Then why where so many 50-85 year olds out in the rain, cold, and downright inclement weather this morning to swim at theTucson Senior Olympics.

Because they could! – and it’s also about friends, family, companions, teammates, meeting new people, staying healthy, challenging yourself, pushing your personal limits, getting nervous, slowing the aging process, being young at heart, discovering something new about yourself, feeling the accomplishment, experiencing the joy, having fun, and living life fully.

Hey, I wouldn't miss this. The water is 82!

11 minutes of actual football action – yup, that’s all there is in an average televised football game according to a Wall Street Journal study of four recent football broadcasts. Football is one of those sports where it is common for the clock to run while there is absolutely nothing happening. And the average play only lasts 4 seconds…that’s an action to inaction ratio of 1:10.

So what are you watching the rest of the time you are sitting in front of that TV?

Here’s the breakdown –

17 mins. of replays

75 mins. watching players huddling, standing on sidelines or wandering around between snaps

60 mins. of commercials

3 seconds watching the cheerleaders (now that was a surprise)

Now, I love sport, and I even like watching sporting events, but 11 mins. of action in  a 2 ½ hour broadcast seems like a waste of time. Personally, I’d rather be out riding my bike…a much better investment of 2 ½ hours.

How about you?

Want a Super Bowl substitution for Sunday? Join Cactus Cyclin gClub for a happy hour ride. Check it out!

http://www.cactuscyling.org

http://online.wsj.com/article/SB10001424052748704281204575002852055561406.html

Terry, Gwen, and Dale. Hey, where's Arlan?

Great performances today from Dale, Terry, Gwen, and Arlan at the Tucson Senior Games. 4 events – 1 mile TT, 5K TT, 10K and 20K road races – 12 medals.

I always learn something at these events. Today it was take it out stronger in the first half of the 5K. After losing by 4 seconds in the mile I wasn’t going hold anything back. In both road races it was a sprint finish. I was positioned OK, 2nd behind the lead out rider. Now I need to get out of the saddle earlier and click one heavier – and if I can’t hold on, I can’t hold on – but if I don’t get up, dig in and go for it, I’ll never get my wheel in before my friend and top competitor, Sharon Scofield. You did well out there today Sharon! I’m learning.

Sharon and Gwen wearing our gold and silver jewelry

I was in the pool all fall swimming to cross train while training for El Tour, to stretch out and limber up my body, to have an active rest day, and to relax (the water is such a therapeutic medium). Jan 2, 2010 I began swimming with intention. So what do I mean when I say I am swimming with intention? It’s quite simple; I have a purpose, a goal I am working towards (Tucson Senior Olympics), and I am mindful, attending and have focus during my swim workouts. For example, I registered to swim the 50 free, 50 breast, 100 free, and 400 free in the SO meet. Each workout is design specifically to prepare for those events.

Here’s the workout I did today and why I did it:

500 warm-up – prepare the body for more vigorous work, you will always perform better with an adequate warm-up

500 stroke work – work on technique and stroke economy

5X150 – hold times, 15 sec rest interval (ri) – over distance for 100s, short ri challenges cardio-respiratory systems and does not allow full recovery before next bout

250 kick with fins – develop leg strength and a stronger more efficient kick

5X100 with fins – bring in under 1:30, 15 sec ri –using fins increases arm turn over and allows you to swim faster, good for muscle memory. Short ri to challenge CR system. 500 is good over distance for 400.

100 cool down

Often my goals are event oriented, but they don’t have to be. So what is your intention when working out this week?

Windy, fierce clouds, rain drops….downright blustery out there today. Should I swim or should I stay nice and cozy here at the house…always a lot I could do here.  It would be so easy to just stay in my jammies and work on the computer.

But I’m not into easy. I like the idea of being one of the few crazy ducks in the pool. Besides, once you’re in the water it is delicious. It’s just getting from the locker room to the pool and back to the locker room that’s going to be nippy….OK downright cold.

Maybe the real reason that I’m heading out in this dreadful weather for a swim is that it’s a priority for me. Good health is a primary component for living an active and quality lifestyle. And one of the best ways to achieve and maintain good health is through physical activity. In addition, that bout of vigorous exercise each morning sets the tone for my day, ramps up my BMR, and brings mental clarity. Why I wrote two blog posts just while swimming this morning, had a great 2300 yd. workout, plus expended about 500 calories…all in 50 mins.

So, no excuses…just get on out there. Make your health a priority. This is for you and being able to live life fully. It’s about taking responsibility for your health! What are you waiting for?  Go ahead and be the only duck in the pool!

The Gruve - Hey - it buzzes and blinks when you are sedentary TOO long!

Ok, here we go with the 10 best fitness tech gadgets to keep you fit and exercising in 2010.

1. Nike Sportband – oh yea, a sensor in your running shoe to monitor your running time, pace and distance, and upload the information to Nike’s training site so you can track your workouts.

2. Wi-Fi Body Scale – it not only tells you your weight it will also beam it to your iPhone, your web page, and even the Twittesphere.

3. Phillips Activa – this cool little devise “analyzes your music library to match songs to your aerobic intensity,” and can shout out motivational feedback and words of encouragement to keep you on tempo – hence called “tempomusic”.

4. Gruve – measures the number of calories you burn all day and sets off an alarm if you have been too sedentary for too long! Oh baby – you better get moving or you’ll be gruving all day long!

5. Wii Fit – yes, the hottest selling exergame of the year!

6. Fitbit – this tiny little sensor will clip onto you belt, finger, armband or lapel and digitally record the distance you walk or run; the number of calories you burn; the number of steps you take; and even your sleep patterns.

7. Dancepants Kinetic Music player – hey you have to run to keep the music playing and to power the tunes. WOW, what if ever ipod was powered like this!!!!!

8. Samsung Myfit – Oh boy, this gadget not only plays music it is equipped with sensors to let users record their caloric intake and compare that to the number of calories burned during a workout.

9. miCoach – an MP3-synced pedometer, heart rate monitor, and calorie counter in addition it provides real-time, customized coaching to ensure that you are staying within your target heart rate zone.

10. Tweet what you eat – this twitter diet will broadcasts in real time, everything you eat and your caloric intake. Just want you want the universe to know!

http://www.huffingtonpost.com/2010/01/19/best-fitness-tech-gadgets_n_428212.html?slidenumber=R1QRAfyX0Z0%3D&&&&&&&&&&

Do you start coughing and wheezing with exercise when the weather turns cold? Well, you aren’t alone. Could be a bout of exercise –induced asthma or as the scientific community refers to it, exercise-induced bronchoconstriction, or E.I.B. “It’s a reversible, obstructive airway disease” that typically begins about five minutes after you stop exercising — particularly if your exercise was intense, “ between 85-95% maximal HR.” EIB was originally thought to be triggered by exposure to cold air, which led to bronchial constriction, but most researchers no longer consider this to be the primary cause of EIB.

The problem appears to be not with the coldness of the air but with the “dryness.” Lungs need water-saturated air. If the air entering your bronchial tubes is dry, as it usually is in winter, the cells lining your airway release their own moisture to humidify it. The loss of moisture prompt certain cells within the bronchial tube to release allergic chemicals that initiate an inflammatory process, slowly constricting your throat.

EIB has been diagnosed in nearly half of all elite cross-country skiers and many world-class figure skaters and hockey players.  It is theorized that elite endurance winter athletes, especially those training more than 20 hours a week, actually “injure their airways” by breathing so much and so hard. “They take in up to 200 liters of air per minute,” in comparison to perhaps five or six liters per minute at rest, all of which must be humidified.

Well, you may not be an elite athlete, but if you experience symptoms of EIB – make sure you warm up adequately with 10-15 mins. of progressive exercise, breath through your nose (the mucus is moister there then that in your mouth) wear a facemask, and you may want to request a lung-function test. Asthma and EIB can be treated with medication to make your exercise sessions more comfortable.

http://well.blogs.nytimes.com/2010/01/13/why-do-so-many-winter-olympians-have-asthma

36 and snowing in NYC, 33 and overcast in Cheboygan, MI, 45 and raining in Lexington, KY, 62 and partly cloudy in Tucson – doesn’t get much better than that for riding during the winter months.

Syncardia was on the road for a mellow 60 miles today – and a few of the young legs  (hey – that includes you Sarah) put in 80-100. Great base miles. Of course you don’t put in 60 miles with this many people and not have at least one flat.

And here’s the  photo from last Sunday too.

One of the things I like about the fitness industry is that it is dynamic, constantly shifting, morphing, and experimenting with some novel idea, training method, behavior change strategy or innovative piece of exercise equipment to get people excited about building physical activity into their daily life. Here are a few fun and fascinating fitness fads – or trends – that I think will emerge and continue to evolve in 2010.

• Brain Fitness – Memory enhancing drills combined with appropriate exercise for the 77 million baby boomers to help stave off dementia and Alzheimer’s disease and maintain cognitive function as they age. Watch for some of the new programs on the market – Cognifit, Happyneuron, BrainSavers, and Neuronet.

•  Rise of the amateur athlete – Weekly charity events will continue to draw first time participants as the masses swell to the starting line for runs, walks, cycling events, triathlons and a variety of sporting events that raise money for great causes.

•  Conductorsize – Inspired by Maestro David Dworkin, a group exercise class popular with older adults and those that enjoy classical music.

•  Energy-boosting programming – Sleep enhancement and strategies, time management, relaxation programming and aids, and physical activities that combat depression.

•  Health equals wealth movement –Increased self-responsibility in managing ones health and health care. Healthier individuals spend less money on health care and medication than those less healthy and with more chronic disease conditions.

•  Eco-friendly wellness products  – natural organic yoga mats and props, workout clothing, herbal aromatherapy and massage lotions – this is just the beginning.

•  Active summer camps and adventure travel for adults and families – multisport camps, outward-bound family adventures, baseball camps for dads and sons, trekking tours, outdoor recreational activities will continue to grow.

•  Fitness 2.0 – Technology will drive exergaming, spurred by the WiiFit movement. Watch for more virtual challenges and competitions by Concept 2, Stairmaster and others. And you can now walk, run, or cycle all over the world with training DVDs from Epic Rides, Spinervals, and others. Smart phone applications for fitness, wellness and nutrition will continue to proliferate as well as online personal training and coaching, diet programs, fitness communities and social networks.

•  Mind body connection – Enlightenment that wellness begins from the inside out, not outside in, and an understanding that emotions play a vital role in manifesting sickness or wellness.

I am sure there will be others that will surprise, enlighten or just be utterly ridiculous…so let’s see how 2010 plays out.