Repeat after me...Running is Fun!

I have to admit that some mornings I have trouble saying that. Yes, I've improved immensely.  And yes, I can now run 28 minutes without stopping to walk, which is an absolute miracle.  And let's not forget the sense of accomplishment is probably the most rewarding thing I've ever experienced.  Really, no kidding. But I just haven't gotten to that point that I can say I'm actually enjoying myself.  The feedback I get from other runners is that I may never get to that point. Turns out it's a giant conspiracy; nobody actually likes running.  They just like the benefits.  I'm ok with that because I'm seeing some of those benefits and I like what I see.  Like the 5 lbs that I lost even though I'm really not eating that much better.  The increased energy and improved muscle tone is also nice. And how about walking up a flight of stairs or a hill and NOT sucking wind. Very nice.

So, have there been any negatives? A few, but the positives far outweigh them.  I overdid it in week 7 and my knees got sore so I took a week off, but that's common and not a big deal. Of course, my wallet's a little lighter after buying custom fitted  running shoes for myself, my wife and my daughter. Then again, show me another sport or activity that you can get away with as cheap as running. And really the only other negative has been the accountability this blog has created. My patients keep asking me about my progress so I couldn't quit if I wanted to.

Because of my knees we're going to redo week 8...three runs of 28 minutes with no walking (besides the warm up and cool down).  Week nine will be our last of the Couch-to-5k program which will consist of three 30 minute runs.  After that we'll continue as part of an exercise routine but we'll focus more on increasing our speed. I'm really not sure that I need or want to run more than 3 miles. Nor do we have any aspirations to compete in a formal 5k event.  Then again, things change and after reaching our goal a new target might be nice for motivation.

Check back next week as we wind up the challenge.  It may have taken longer than 9 weeks, but we stuck with it and are in the final stretch. I would encourage anybody who thinks they just can't be a runner to follow in our steps and take the Couch-to-5k challenge. I can't emphasize the point enough...if I can do it anybody can do it.

Feel free to leave comments and/or questions...your participation is appreciated!

Week 5 Triumph!

As mentioned in my last post I promised to give an update on our C25k progress.  For those of you who haven't been following along, my wife and I started a running program called Couch-to-5k.  Its available online at c25k.com and there are multiple iPhone apps to help you through it.  We're using one called Get Running.  The basic premise is to implement short intervals of running and walking to build stamina and endurance without all the pain associated with beginning running.  And I can tell you, it really works! Keep in mind I HATE running.  Or should I say hated. I think I'm actually starting to enjoy it now.


Week 5 brought us up to our first long run. Earlier in the week we were doing combinations of 5 and 8 minute intervals.  Remember, just a few weeks ago I could hardly run 3 minutes and just a few weeks before that I struggled to run just 1 minute. By the end of week 5 we were faced with our first 20 minute run with no walking.  Up to this point 8 minutes was the longest we had gone, so I was skeptical. But the most amazing thing happened...at about the 8 minute mark I had a "break through".  I can't really explain it but it was if I finally got into a rhythm and I was no longer thinking about my legs or my breathing.  Before I knew it we had completed our 20 minutes and I have to say it was one of the most exhilarating feelings I've ever had.  I can't even begin to explain the sense of accomplishment I felt. Coming from a mindset of hating something because I wasn't good at it and now actually enjoying it is an amazing feeling.  I'm telling you, if I can do this anybody can!

Of course, we still have a few weeks to get to a complete 5k and week 6  brought us an unexpected challenge.   We felt so good about ourselves after completing the 20 minute run in week 5 that we got a little confident. By not following the prescribed C25k rest period, we ran again too soon and really struggled with the next run.  I felt like I had concrete blocks tied to my feet. And it was only 5 and 8 minute intervals! We learned our lesson....follow the program!

Day 2 of week 6 will bring two 10 minute intervals with walking in between, then a 25 minute run on day 3.  We're in the home stretch now and I can see my first 5k on the horizon. If you haven't started yet, what are you waiting for?  If I can do it you can too. Comments and/or suggestions are welcome.  I would love to hear about your experience

Wow...It Must Be The Shoes!

It's been a month since I've updated and no, I haven't quit the Couch-to-5k program. I did have a few minor setbacks, but  recently had some major breakthroughs also. Before I get to that I have to share with you an experience I had at a  local store called Run For Your Life. Several of my patients told me about them (thank you Darcy!) and I have to say I was very impressed. They specializ  in custom fitted running shoes. Honestly, I didn't really know much about the subject, but being a Chiropractor I'm obviously interested in proper bio-mechanics. Mackenzie, the most-awesome Fitologist ever,  walked me through the fitting process and after analyzing my gait, prescribed a "stability" shoe best suited for my mild pronation. After having me try and run in several shoes, I could actually feel the difference immediately.  Turns out, the shoes themselves aren't "custom"; they're off the shelf with lots to choose from. But the process of deciding which shoe is best for your needs is the custom part.  I was  so impressed that I had my wife get fitted also.  She had been experiencing some knee pain that we chalked-up to being a new runner.  After one run in her new shoes the pain was gone.  It was the shoes! Again, I highly recommend these people, they really know their stuff.  They're located on Mallard Creek Church Rd next to Trader Joe's. You can also find them here: www.runforyourlife.com.

In my next post, I'll tell you about the HUGE progress we're making and why ANYBODY can do the C25K program.

This C25k running thing just might be working

After three...yes three!, attempts to complete Week 1 of the C25k Program, we finally made it through Weeks 1 and 2 and are making huge progress. The first time we started by the third day the whole family had contracted a stomach virus. I won't explain, but a stomach virus is not compatible with running.  That was the week of Christmas. After a week of rest, we tried again and succeeded at completing the first week. Unfortunately, the "Ice Blizzard" of  2011 struck and prevented us from starting Week 2.  I won't explain but, icy, hilly roads are not compatible with running. After another week off, we decided to GO BACK to Week 1 and start over.  Argh!! But, alas success!

Week 2  called for a 5 minute warm-up, and six runs of 1.5 minutes alternating with 2 minutes of walking. Monday was tough, but by the third day we had significantly increased our distance covered.  Remember, each week consists of 3 workouts with rest days in between. Each workout is about thirty minutes if you include the warm-up and cool down and included only 9 actual minutes of running.

Week 3 will be our first real challenge.  Each work-out will start with the usual 5 minute warm-up and progress to another 1.5 minute run/walk interval.  But then things get tougher. We'll run and walk 3 minutes each, then repeat both intervals.  Still only 9 minutes of running, but now we're increasing our stamina.

That's the whole beauty of the C25k program; it really does build your stamina.  My legs feel stronger each week and I'm sucking less wind.  We have consistently increased the distance covered and haven't once experienced the kind of pain that would make me want to quit.  And remember...I hate running.  Sure, I've had a few moments that I questioned my sanity.  And I'll admit there have been mornings that I really didn't want to get up that early, especially since it involves running. But I'm really starting to see the benefits in my overall well being and my sense of accomplishment.  And the fact that my wife and kids are doing it with me has been a tremendous help.

The Get Running iPhone app has also been instrumental because it keeps me on track. At each interval a pleasant British female voice fades over my music and reminds me that I have 30 seconds left, or that I'll start the next run in 10 seconds. I've named her Victoria, it just seemed to fit.  Of course, we have a love hate relationship; I usually love the sound her cheery, upbeat voice at the beginning of a run and find myself hating her cheery, upbeat voice by the end of the run. The app just makes it easier to implement, but the program has worked for thousands of runners before there even were apps.

The bottom line is this: If I can do it, you can do it. If you haven't started yet, what are you waiting for? Go to C25k.com and check it out.  If you don't have a smartphone, just time yourself and do it the old-fashioned way, but do it. And leave comments and feedback.  I want to hear about your success as we do this together.

Until next time....

It's official...I'm a runner!

Ok folks, I told you I would be giving updates and I meant it. Thanks so much for those of you who responded with such encouraging words. Turns out my wife and two oldest children were also up for the challenge so they joined me on my first two runs. The first week of the C25k program starts with a 5 minute warm-up walk, then alternates between one minute runs and 1 1/2 minute walks. I was really proud of myself that I got through it with absolutely no pain. In fact, it actually felt good and was quite invigorating. Each work-out is thirty minutes and we covered about 2 miles.

Each week will get a little harder, but I'm up for it. And the more of you that join me will even help more. If you haven't started yet, what are you waiting for?

A Challenge from Dr. Chris - Couch to 5K in 9 weeks!

A lot of my patients run. For exercise. On purpose. I've never really understood why. Personally, my policy has always been to only run when being chased. I've always thought there were really only two kinds of people on this earth; normal people and people who run. Humor is a great cover if you're in denial. Truth is... I don't run. Because I can't. There, I said it. I can't run.

For as long as I can remember, I've hated running. Hated it. The leg cramps, the crippling side-stitch, the searing lung pain. I just didn't get why anyone would inflict such pain upon themselves. Sure, I was always able to sprint short distances fairly well. I've always been pretty active and played sports, but the long distance running thing just didn't work form me. I figured I just didn't have a "runner's physique". Whatever that is.

Over the past 20 years of practice I've dealt with a lot of athletes. Soccer players, football players, volleyball players, weight lifters, cyclists, swimmers, and of course, runners. In many cases I find it clinically necessary to have a patient rest while they heal, then slowly ease back into their workout. Normal people accept this and comply. People who run, don't. They either laugh at me or just look at me like I'm one of those horrible people who steals money from sweet little old ladies. I do have to admit that I've always admired their dedication. I'll even admit that maybe I'm a little jealous of their mysterious abilities. And I concede that I've always secretly wanted to run, I just couldn't get past that whole pain thing.

Evidently there are 2 schools of thought in training a beginning runner. Either suck it up and run through the pain - which studies have shown that 99.99999999999999999% of people who try this approach quit after 1 day - or, slowly break-in your legs, your lungs, and your liver in a less side-stitch inducing manner. Makes sense to me, but how? This is where the Couch-to-5k program comes in. A patient recently told me about it and I looked it up online at C25k.com. It was developed in the 90's by avid runner Josh Clark. I found several running websites, including coolrunning.com, where the system is recommended and over and over read stories of people like me who hated running that were now able run 30 minutes at a time without stopping or walking. In 9 weeks no less! Besides the websites, there are even iPhone Apps to keep track of times and progress. I'm using one called "Get Running" that incorporates the C25k training regimen into an easy-to-use interface that allows me to listen to my own music while it keeps track of my time. At the correct intervals a voice-over tells me when to walk or run. It also tells me when I'm at the half-way point so I can turn around. Very cool. Of course, you can do it without the App, you'll just need a stopwatch to time your intervals.

So here's my challenge to you. It's January, the perfect time to start an exercise program. If you're like me and hate running it's time to overcome. Get off the couch and do it! I'll be giving updates on my blog and would love to have you join me in my quest to actually enjoy running. Feel free to leave comments and give updates of your progress.

Let's make it an epic year together!

Not Sleeping?...Must be Your iPad.

Here is an excellent article published on CNN.com:

(CNN) -- J.D. Moyer decided recently to conduct a little experiment with artificial light and his sleep cycle.

The sleep-deprived Oakland, California, resident had read that strong light -- whether it's beaming down from the sun or up from the screens of personal electronics -- can reset a person's internal sleep clock.

So, for one month, whenever the sun set, he turned off all the gadgets and lights in his house -- from the bulb hidden in his refrigerator to his laptop computer.

It worked. Instead of falling asleep at midnight, Moyer's head was hitting the pillow as early as 9 p.m. He felt so well-rested during the test, he said, that friends remarked on his unexpected morning perkiness.

"I had the experience, a number of times, just feeling kind of unreasonably happy for no reason. And it was the sleep," he said. "Sure, you can get by with six or seven hours, but sleeping eight or nine hours -- it's a different state of mind."

Moyer may be onto something.

More than ever, consumer electronics -- particularly laptops, smartphones and Apple's new iPad -- are shining bright light into our eyes until just moments before we doze off.

Now there's growing concern that these glowing gadgets may actually fool our brains into thinking it's daytime. Exposure can disturb sleep patterns and exacerbate insomnia, some sleep researchers said in interviews.

"Potentially, yes, if you're using [the iPad or a laptop] close to bedtime ... that light can be sufficiently stimulating to the brain to make it more awake and delay your ability to sleep," said Phyllis Zee, a neuroscience professor at Northwestern University and director of the school's Center for Sleep & Circadian Biology.

"And I think more importantly, it could also be sufficient to affect your circadian rhythm. This is the clock in your brain that determines when you sleep and when you wake up."

Such concerns are not entirely new: One sleep researcher said Thomas Edison created these problems when he invented the light bulb. But they've been revived by the popularity of Apple's new slate computer, the iPad, which many consumers say is good for reading at night in bed, when the brain thinks the environment should be dark.

Unlike paper books or e-book readers like the Amazon Kindle, which does not emit its own light, the iPad's screen shines light directly into the reader's eyes from a relatively close distance.

That makes the iPad and laptops more likely to disrupt sleep patterns than, say, a television sitting across the bedroom or a lamp that illuminates a paper book, both of which shoot far less light straight into the eye, researchers said.

"I wish people would just take a boring book -- an old-fashioned book -- and [read] by a lamp. Make sure that it's not too bright -- just so you can read," said Alon Avidan, associate director of the Sleep Disorders Center at UCLA. "And if they do that, I think they'll feel a lot better and they'll be able to relax."

These concerns stem from the fact that people are biologically wired to be awake when the sun is out.

When receptors in our eyes are hit with bright light for an extended period of time, they send a message to the brain saying it's time to be awake. The brain, in turn, stops secreting a hormone called melatonin, which makes people sleepy and helps regulate the internal sleep clock.

Normally, our brains start giving us that hormonal sleep aid at about 9 or 10 p.m. But if bright lights are shining in our eyes, that may not happen as planned. That's what worries some sleep researchers.

To make matters worse, our eyes are particularly sensitive to blue light, which is common during the day, but is less so in the evening. The fact that computer screens and phones tend to put out a lot of blue light could intensify the screen's awakening effects, even if the light isn't all that bright.

There's no exact formula for determining how much light is needed to reset a person's internal clock. Several factors are at play, including how bright the light is, what hues are present, how large the light source is, how far it is from the person's eyes and what that person tends to do during the day.

A farmer who is exposed to sunlight all day long would likely be less sensitive to artificial light at night than a person who works in a dimmer office environment, said Mariana Figueiro, an assistant professor and director of the Lighting Research Center at Rensselaer Polytechnic Institute in Troy, New York.

While there has been research to show that light -- even artificial light -- can affect human melatonin production, no research has been done specifically on whether the iPad and laptops disrupt sleep cycles.

Some researchers are skeptical of the link.

"I don't think it's an area of concern. I think it's an area of personal preference," said Mary Lou Jackson, director of vision rehabilitation at the Massachusetts Eye and Ear Infirmary, which is affiliated with Harvard Medical School.

People shouldn't be concerned about reading on backlit electronic devices at night unless they're experiencing insomnia, in which case they should dim the screen, Jackson said.

Several iPad owners contacted by CNN said they enjoy reading on the device before bed and haven't noticed sleep problems.

Apple did not respond to a request for comment on this story.

George Brainard, director of the Light Research Program at Thomas Jefferson University in Philadelphia, Pennsylvania, said it's more important for people to turn off their computers and gadgets at night -- so they have a dark sleeping environment -- than to worry about reading in bright conditions before bed.

Electronics with glowing screens may create problems for people who are susceptible to insomnia, he said, but that research hasn't shown the link yet.

"Can we jump from [the available research] to an iPad? Not quite yet," he said. "But you can begin to see the potential is there for low levels of light to potentially have a biological effect."

Avidian, from UCLA, said several factors play into how well a person sleeps. It's possible iPads and laptops, when used late at night, may delay sleep because they require more focus and provide more potential distractions than books, he said.

Still, the possible relationship between reading at night on backlit screens and insomnia has led some sleep doctors to prescribe zany solutions for patients.

Figueiro, the professor at RPI, prescribes sunglasses with orange lenses.

"Wearing these orange glasses definitely will take away any of the [blue] light that the circadian system is sensitive to," she said. "Your circadian system would basically be blind."

Zee, the Northwestern doctor, said she has recommended the same. She also says people who have trouble sleeping should keep iPads and laptops out of the bedroom. It's best to stop using them one or two hours before going to bed, she said.

Changing your computer or iPad's screen settings to make the display dimmer or take blue hues out of the display at night may also help, researchers said.

A free, downloadable program called F.lux will automatically adjust the hues on your computer screen to eliminate blues when the sun starts setting -- and then replace them when it rises again.

The program, which was developed by a computer programmer and an artist, is not scientific. Sleep researchers said they are unsure of its actual impact.

Moyer, the Oakland resident who turned off all of his gadgets and lights at sundown for a month in 2009, said he hasn't kept up the rigid routine.

But he has applied some lessons from his lights-off-at-night experiment.

For one, he uses the computer less at night. And when he needs to use it, he employs F.lux to make the screen more red and less blue.

He says he's happier and more rested for it.

Dr. Musacchio's comments:

This is a topic I deal with everyday in the office. What baffles me is the amount of people that REFUSE to acknowledge the effect technology can be having on our bodies. Or better yet, the "...it never bothered me before..." line of reasoning. The human body is amazing at adapting. It is only when it can no longer adapt that things go wrong. The input or irritant can take months or years to cause a problem. To me, this isn't really about the iPad specifically, it's more about technology in general and the detrimental effects it has on our health. Something to think about.