5 Miles More Podcast-Episode 5 "Being Better Than Yourself"

Hey everybody!  After feeling like things weren't going anywhere, yesterday and today were just what the doctor ordered! The last month hasn't been very fun. But, fitness isn't about winning races, your age group or having 1st place medals on your rack. It's about being better than you were the day before.

Put some miles into your life...

Nasal Irrigation

   First off, let me just apologize for the lack of any new posts or video podcasts last week. To be honest with you, I've lost some of my mojo. I was so motivated at the end of December finishing the 366 Project and then continuing it onward into uncharted territory. I'd completed my goal, run another great marathon and my right hamstring was feeling better for the first time in six months.

   Around mid January I began to get some serious hamstring and glute pain on the left side. I also caught one of the worst colds in my recent memory which quickly developed into a sinus infection. My early pre-season ultra marathon training really suffered. The continuing onslaught of cold weather and snow took it's toll on me too.  

   I finally went to see my doctor. After a five day dose of antibiotics I felt much better. The cough is still slightly there and I’m still blowing some horrible looking stuff out of my nose. But, my energy level is beginning to return to somewhat more normal levels.

   Over the years I’ve discovered that being flexible is one of the best skills to have with regards to running and my life. But, it's one damn hard thing to embrace. My ideas of getting a jump start on my ultra marathon training have gone up in flames. So, it’s back to starting over. I wasn’t a total slug when I was sick. I’ve still got a decent base to work with. I just need to refocus and look on the brighter side of stuff. Including getting back to writing and video taping. Oh yeah, and stretch more!

   What I wanted to discuss today is somewhat related to being sick. Several years ago, my wife introduced me to something called nasal irrigation. It sounds really gross I know. Not the nicest of topics to talk about. But, hear me out. It may be useful to those of us who enjoy being able to breathe better while running. It's helped me quite a bit.

   Nasal irrigation is first mentioned in ancient Hindu alternative medicine called Ayurveda which dates to 5,000 BC. There are three basic ways to irrigate your nose. The simplest is by cupping water into your hands and snorting it into and then out of your nose. Most people however use something called a “neti pot” with a saltwater based solution. Finally there’s another process using a string instead of water called “sutra neti”. I’ve only used the pots. So, that’s what I’m going to focus on here. Flossing my nose has even less appeal than irrigating it.

   "Neti pots" are commonly made out of metal, ceramic, glass and plastic. Below is a picture of the plastic pots which are most common in the US. They typically have a long spout at one end and a handle on the other. Gravity and the degree of head tilt control the amount of saltwater solution that flows into your nose, while your mouth is left open to breathe. This is the type that I first learned how to irrigate my nose with. They’re a little awkward to use. I never did get very proficient with it.  

   Modern "neti pots" have been replaced with softer plastic bottles that have a screw on nozzle. Below is a picture of that style type, which I use now. A saltwater solution is still used. But, the amount of flow is controlled by how hard you squeeze the bottle. Your mouth is still left open to breathe. I like this type much better. It’s less awkward, easier and faster to use.

  

   No matter which style "neti pot" you decide to use, both are inexpensive and can be found in most US drug stores or on the internet.

   Let’s talk about the saltwater solution. It’s typically a mixture of warmed filtered water and non-idodized salt. Some companies sell premade packets that also contain a buffering agent like sodium bicarbonate. Regular tap water isn't usually recommended because it may irritate some people’s mucous membranes. I’ve used tap water without a problem. I also don’t use the packets anymore. I just use non-idodized salt by itself. I didn’t notice any difference without the buffering agent. Both types of pots are microwaveable and I usually warm the solution for about a minute.

   So, why would you want to try something like nasal irrigation? There’s evidence to suggest that nasal irrigation can relieve nasal issues associated with the common cold, allergies and sinus infections. I’ve used it to combat all three with quite a bit of success. The sensation isn't as bad as you think and can take some getting used to. The result of doing it can leave some pretty gross stuff in your sink. The thing that I like most about it is that it’s fairly non-invasive and doesn't have you putting drugs into your system. If you’re curious do some research and give it a try. Lots of information out there about them and how to use them. You may be pleasantly surprised and be able to breathe better!

   Like I said in a previous podcast, there's no shame in starting over. I still have roughly eight more months to get ready for the next big adventure. There's something nice about having a clean slate again. As always, thank you for your time! Put some miles into your life and enjoy your day!

5 Miles More Podcast-Episode 4 "Going Outside Your Comfort Zone, Safely"

   In this episode we have a special guest, Sandman Jr.! We rant, we ramble, we discuss the value of going outside your comfort zone. But, we talk about doing it safely! You can't achieve your goals if you're dead! Put some miles into your life my friends!

AFG 3.1 AT Treadmill Review

   Hello friends! Hope everyone is doing well and staying active while it seems like the entire country is frozen solid under ice. I'm doing my best to think positive, stay busy and hope the groundhog was wrong!

   I didn’t think it would happen. I always considered myself one of those “hardcore” winter beasts that didn’t mind running outside in subzero temperatures through several inches of snow and ice. But, it happened anyways. With the addition of the new home treadmill, I’ve turned soft! Every time I think about going outside to run, I take a good look out my window, check the wind chill on my iPhone and decide it’d be much easier to trot downstairs into my basement. Luke Skywalker isn't stuck in some ice cave. So, why venture out onto Hoth? I’ll get out there again at some point I guess. The snow has been heavy this winter, so there’s even less room on the shoulder of the main road that I run on. The local drivers are even more homicidal than usual. So until everything thaws a little, I’ll settle for safety for the time being.

   Since I’ve been spending so much time on the new treadmill, I thought that this would be a good time to post a review of the unit itself and store that I purchased it from.

   I purchased my treadmill from a local fitness store named, G & G Fitness. G & G was first opened in Buffalo, NY in 1990 by the Gronkowski brothers. They sell both commercial and personal fitness related equipment. They offer several major fitness brands and have stores in New York, Ohio and Pennsylvania. I thought that store looked good. They had ample space to display all of the equipment they had to offer. They had several different treadmills to choose from. Prices ranged from about $500 up to $10,000 depending on size, motor type and available features. I was immediately greeted by a polite and knowledgeable salesperson. After some brief discussion I was shown models in my price range of about $1000. I was then switched to a different salesperson. This, I didn’t really care for. But, I was there on a weekend during a promotional sale and the store was busy as hell. The second salesperson was polite and more casual than the first. We soon discovered that we grew up in the same neighborhood and new some of the same people. This I liked very much. I narrowed my pick down to a particular model and was surprised when he knocked the delivery charge as well as about $200 off the retail price because I work in law enforcement. Nice! We took care of the paperwork and set up a delivery time. The entire process took I’d say, no longer than a hour and was quite easy. One of the best Christmas gifts that my mother has ever gotten me! Overall, a very good treadmill shopping experience!

   A few days later I discovered that the originally planned delivery date needed to be changed due to some personal conflicts. That’s when things got a little weird. I called the store to change the date and it took about a half an hour for them to figure out that my salesperson accidentally put the order under my mother’s name, instead of mine. He also put her middle name as her last name. Honest mistake. The delivery was moved ahead without any more problems.

   About a week went by and that’s when things got even stranger. As the delivery date approached, I called the store to ensure that everything was still scheduled. Again with the whole name issue! Got it straightened out yet again. Then they told me that they tried calling the number that I provided and that someone answered claiming that it was the wrong number. The person who answered claimed that they get calls for my wife and me all the time. The number that I gave them was my personal cell. I’ve had that number for about five years. This was the first time that I've had a problem like this. The salesperson spun me a tale about how the same thing happened to him years ago. I gave him my home number instead and was ensured that everything was still good to go for the new delivery date. After a little research, I discovered that it's next to impossible for two different cell phones to have the same number. It's technically possible, if done illegally. I wasn't in any rush to get the treadmill home. It wasn't like I couldn't run without it. The store could've just been honest with me and told me that they screwed up the paperwork again. I would've been fine with that. The fact that they tried to concoct an elaborate story to cover this was frustrating!

   Delivery day came and, you guessed it, there were more problems. The delivery window was supposed to be from 12-5 PM. The delivery company is contracted out by the store. They were supposed to call about a half an hour before they were going to arrive. 4:30 PM rolled on by and I called the store to ensure it was still coming. I was assured that it was. I finally got a call about a half an hour later. They were overbooked for the day. But, they could still deliver and do the set up if I didn't mind it being after five. At this point, I didn't care! I just wanted the damn thing already! They finally made it and set it up in about 45 minutes. Whew!

   Lets get down to the actual review of the unit itself. It's gotta be good for all of the hassle that I've gone through! Right? The model I bought is made by a company called AFG. Which stands for Advanced Fitness Group. The company is based out of Taiwan and is Asia's largest and the world's third largest fitness equipment manufacturer. The model itself is the cheapest out of the three models they offer and is called the 3.1 AT.

      Let's talk dimensions. It roughly measures three feet wide, four and a half feet tall and seven feet long. Not the biggest treadmill I've ever seen. The bed easily folds up and locks for storage. But, the resting angle isn't completely vertical. So, it's large enough that you need a dedicated space. As you can see from the picture, it also has rolling wheels. But, it sure isn't easy to move. So, wherever you place it, is going to be where it will stay.

  The instructions were easy to read and the unit seemed pretty straightforward. It comes with four hex tools for belt and motor adjustment. I was able to log onto the company's website and easily register my purchase for warranty purposes.

   The 2.75 HP motor runs quietly from speeds 0.5-12 MPH. The incline range is from 0-15% and can support up to 500 lbs. The unit quickly and quietly changes when adjusting either speed or incline. The belt runs smooth and is advertised as not needing to be ever lubricated. I highly doubt this. But we'll do some more research on that subject. The shock system seems to work well. When running I didn't notice any loud banging during my foot falls.

   The unit has built in speakers and came with an audio jack for a MP3 player, smart phone or tablet. The speakers have a fairly decent sound range and haven't had any problems with them yet. The unit has a built in headphone jack. Why? So you can plug in a device, then plug in a pair of headphones to listen? Why not just plug the headphones into your device instead?

   

   The display is bright yellow and easy to read. It displays the time of day, calories and heart rate continuously. But, will only display either elapsed time and distance or incline and speed. Your heart rate can be taken by touching the four sensors on the unit or linking up a heart rate strap.

 

   I've done several runs over the course of about three weeks on it. The first week I used it to train I noticed that my typical incline and speed ranges were feeling much more difficult than usual. I chalked it up to being sick. But, then I got an epiphany. I checked and sure enough, the unit wasn't completely level. I played with the adjustable castors for about 45 minutes without any luck. It was only off about 2-3%. But, that's a lot over the course of six miles. After researching the instructions and company's website I gave up. I went to my local hardware store and bought a small box of closeout ceramic tiles. After placing two under each back wheel I managed to even it out. Not sure what's up with that? Several of the online reviews I read mention nothing about this problem. Either way, it was easily resolved.

   Overall, I love the treadmill. It's something that I wish I would've gotten much sooner. Some days, it's just easier and safer to run inside. My biggest fear that held me back from getting one sooner was that I'm a REAL distance runner. Unlike many weekend warriors, my treadmill will get used often and not as a clothes rack. I was always afraid that I would wear it out too quickly. Not this one. It's sturdy, solid and comes with lifetime warranties on the motor and frame. Parts have a three year warranty and you get unlimited in-home repairs for a year. It has many features that are normally found on more expensive models. The experience with the store wasn't that great and I think that the price was marked up a little too high. So, not sure if I'd use them again. But, it's a great addition to my training equipment. I'm going to retain my gym membership for now. I still need some free weights and while running inside may be safer, it can get boring pretty quick. Even with my iPad plugged in! If you are looking for an affordable treadmill, I hope this review helps. Check out AFG. Good stuff!

   As always my friends, have a great day and put some miles into your life. Whether it's outside or inside, get out there!

5 Miles More Podcast-Episode 3 "Restarting & 400 Days"

   New video podcast to delight your ears and eyes my friends. In this episode I talk about how I'm doing with some of the goals that I've set for 2014. It's completely OK to restart your goals when you fail. Failing is a part of life. Much can be learned when you don't succeed. Just believe in yourself, give honest effort and allow a realistic time frame to accomplish your magic. 

   

   Today is day 400. Weird to think that I've been running for that long now. It seems like just yesterday that I started down this 366 mile long road. What do you know, I got to the end and discovered that there's even more afterwards. How could I stop when the road ahead was clear, the skies were blue and the sun was shinning? Why not go a little longer? Not sure when or where it's going to end. Until then, I'm just going to enjoy this journey into the unknown.

   Put some miles into your life and have a wonderful day!

Fitbit & Keeping Score With Yourself

   Hello friends! Hope all of you are doing well! I could sit up here on the running podium and tell you that life is awesome and my training is going perfectly. But, that would be a complete lie. The last two weeks have been pretty rough. This chest cold just will not die. Even more frustrating is the fact that for the most part, I'm doing everything possible to make myself better. I'm sleeping as long as I can stand it, sucking down fluids like a fish and doing my best to stay away from bad foods or alcohol. I've even restricted myself to indoor treadmill runs until I feel better. So freaking boring! I'm managing to get the majority of my training in the books. But, usually wind up hacking up a lung at the end as a price. I'm growing really tired of the dreary winter weather too. It looked good for the holidays. But, enough already! Bring on the sunshine already!

   

   So, here I am, sick, bored on treadmill runs and getting my full share of seasonal affective disorder. What's keeping me going? What's the big secret? Motivation. You can get it from many different sources. Some are better than others. I'm going to tell you about one that's worked extremely well for me. Keeping score with myself.

   

   January has come and gone and this is the time of year that separates the weekend warriors from the individuals who are sick of starting over all the time and are ready to make healthy changes in their lives. Most people in this country have the best intentions on New Year’s day. They vow to stop drinking too much, stop smoking, get in shape and work off all of their extra weight. Gyms from the west to east coast see an increase in membership, fitness stores have closeout sales on last year’s equipment and it seems like everyone is out there walking and running in your neighborhood.

   

   Many years ago when I first started I read and listened to anything that I could get my hands on related to running. One article I read said something that’s stuck with me for the last 12 years, whatever is tracked or recorded is usually changed for the better. The article was mainly referring to tracking running distances as a way to improve your endurance and prevent injury. I thought that it was such a great concept that right then and there, I started keeping my own computer based Excel running log. That silly little log has become somewhat of a Holy Grail for me over the years. It’s survived accidental erases, computer crashes, several moves and even lasted through the first few chaotic sleep deprived years of raising my son.

   

   Now a days, if you Google “running log” you’ll find numerous companies that offer online versions with cloud storage or downloadable programs for various prices. The biggest fad right now in the tech fitness arena are wireless fitness trackers. It seems like I wasn't the only one thinking about tracking fitness goals. There are many different options to choose from that track everything and anything that you could imagine.

   

   On April 15, 2012 I purchased my very first fitness tracker from a company called Fitbit. Fitbit is a small company based out of San Francisco, California that started selling wireless trackers in 2008. Their products range from $60-130 US dollars depending on available features. I’ve discussed this company and some of their products before. Recently I’ve had some friends ask me about their products and have had yet another great experience with their customer service. So I’ve decided to put together a brief overview of what they have to offer. It’s worth noting that I’m not being paid or sponsored in any way by the company. I just think that their focus on customer service and products are that good. They may just help you change from that typical weekend warrior to the kind of healthy and fit person that you've always wanted to become by keeping score with yourself. Who wants to settle for typical?

   

   Most of their trackers have an incredible little sensor called a three-dimensional accelerometer inside. Very similar to what you’d find inside a Nintendo Wii remote if you smashed it into tiny bits. With this sensor their trackers can track movement and elevation climbed. With that data the trackers calculate calories burned. They’re very similar to a traditional pedometer. But, one that’s been injected with a combination of nitro and steroids! There’s even a sleep tracking function that allows you to track the time it takes to fall asleep, sleep quality and duration. Scary huh?

   

   All of their trackers sync wirelessly with the company’s free online program affectionately called your “dashboard”. I really like that concept. Your body is a type of machine after all! It’s available online and in the iTunes and Android markets as an app for your smart devices. Upon buying one of their trackers you activate it by creating a free Fitbit account on their website. Your dashboard is extremely easy to use and safely stores the tracker’s collected data as well as your personal physical data including age, height and weight. It has a very extensive food database where you can enter different foods that you eat throughout your day. The database is quite broad and unless it’s something straight out of grandma’s kitchen, you’d be hard pressed to find something that’s not already included. Using your tracker activity the program uses your BMR or Basal Metabolic Rate (or the amount of calories your body would require to survive if all you did that day was lay in bed) calculated from your personal data to determine how many calories you can consume for a single day. Using their food database in conjunction with their trackers will school you hardcore on portion control, how to make better food selections and the value of physical activity. The program tracks your data using eye popping, easy to read graphs. You can even create custom graphs to track such things as blood pressure, glucose and cigarettes smoked. Most programs similar to this can be found online for a one-time cost or monthly fee. Not for free and definitely not with a tracker to boot!

   

   Just when you thought it couldn’t get any better, the program has a social media side too. There’s a whole online community of Fitbit users. Within your dashboard you can message, motivate and compete with your friends and family. For certain personal achievements you earn badges. I know that this sounds a bit hokey. Speaking from experience, small things like a little recognition can go a long way towards reaching your fitness goals. You can even post your achievements through other social media outlets.

   

   One of the best features that I like about the dashboard is that it integrates with other fitness related programs and apps. If you use Endomondo to track your runs, bang, they transfer to your dashboard. If you use My Fitness Pal to track your diet, bang, it transfers your meals. If you use fitness based reward apps like Earndit, bang, they transfer your activity. At last look, 36 different programs and applications are compatible with the dashboard. Refreshing to see a company that realizes that athletes use different platforms to track progress. Not only their own product.

   

   Before I go into the different types of products they offer I’d like to talk about the biggest reason that this company is amazing. Remember that old sales motto, “The customer’s ALWAYS right.” When’s the last time that you experienced customer service like that? If you’re like me, probably not often, if ever. This company follows this motto. Through the years I’ve had minor issues with some of their products. Each time I had a problem that had something to do with an accessory like a broken belt clip, it was replaced no questions asked. If I had a problem with a software issue, their techs either responded quickly with a solution or replaced the entire tracker, no questions asked. I even put my tracker through the wash one time. Hey, I’m not perfect! I contacted them and they replaced it, no questions asked. Recently, my wireless scale, also made by them, stopped taking body fat readings. I’ve owned the scale for almost a year and up until the end of last year it was working flawlessly. I contacted their customer support. They quickly responded and gave me some possible fixes to try to get it working again. Nothing worked and they offered to replace it with the returned scale, original box and receipt. I’m horrible with keeping boxes or receipts. I had neither. They quickly sent me a replacement scale free of charge. Just amazing! Who does that anymore?

   

   So, now that you've heard a little about the company lets talk about their products. The cheapest tracker they sell is called the Zip. My eight year old son owns one and loves it. It tracks steps, distance in miles and calories burned. It's powered by a watch style battery and comes with a removable soft plastic belt clip. It'll sync wirelessly with your smart devices when the app is installed and a computer with a USB sensor.   

PROS: Cheap. Easy to use. Water Resistant. Offered in different colors. Don't have to worry about battery recharging.

CONS: Doesn't have the more advanced features and can be easily forgotten on clothing.

  

    Next up we have the tracker I currently own called the One. It tracks steps, floors climbed, distance in miles and calories burned. It can also track sleep quality and has a customizable vibration timed alarm. It's powered by a rechargeable battery and comes with a removable soft plastic belt clip. It'll also sync wirelessly with your smart devices when the app is installed and a computer with a USB sensor.

PROS: Water resistant and has most of the offered features.

CONS: Only offered in two different colors and  can be easily forgotten on clothing.

    Next is the cheapest of their wrist trackers called the Flex. It tracks steps, distance in miles, calories burned and active minutes. It can also track sleep quality and has a customizable vibration timed alarm. It's powered by a rechargeable battery and comes with a removable soft wristband. It'll also sync wirelessly with your smart devices when the app is installed and a computer with a USB sensor.

PROS: More water resistant. Even shower proof. But not recommended to be worn when swimming. Can be worn until it needs charging and therefore is less likely to be misplaced. Offered in different colors.

CONS: Uses LED lights to show progress. Doesn't have a display. Clasping mechanism can sometimes open unexpectedly.

   Next we have their latest and most expensive wrist tracker called the Force. My wife owns one. It tracks steps, floors climbed, distance in miles, calories burned. It can also track sleep quality and has a customizable vibration timed alarm. It's powered by a rechargeable battery and comes encased inside a soft plastic wristband. It'll also sync wirelessly with your smart devices when the app is installed and a computer with a USB sensor.

PROS: Water resistant. Has all of the available offered features. Has a display. Eventually will also have to ability to display caller ID's when linked to a smart phone. Can be worn until it needs charging and therefore is less likely to be misplaced.

CONS: Clasping mechanism can sometimes open unexpectedly. Only offered in two colors.

  Lastly, it's worth talking about their wireless scale called the Aria. It syncs with your smart phone app and computer using your wi-fi network. It measures weight and body fat for up to eight programmable users. It sends your data to your dashboard without lifting a finger.

PROS: Stylish. Conveniently sends data over your wi-fi network.

CONS: Pricey when compared to scales that take the same measurements but don't use wi-fi.  

  

 There you have it.  These cool little gadgets won't do the work for you. But, they'll give you some much needed motivation and help you to keep score with yourself. They may even make you realize that being active is actually fun. Being a healthy person doesn't happen over night. It takes time. It ebbs and flows. Even Olympic athletes aren't in peak condition all of the time. Like I've said before, it's not about the end product, whether it be a race, a certain weight or waist size. Those things are great. But, it's the journey itself that will have the most meaning for you in the end. The struggles and small victories are what you'll remember the most.

   

   This company is after all, a company. They have a product that they want to sell to you. But, my experiences with the products themselves and the people in the company has shown me that they also want to make people the best that they could be. One step, one floor, one mile and one calorie at a time. Good things come to those who work their asses off. Fitbit is doing that and you can too.

   

   As always my friends, put some miles into your life and check out Fitbit. While keeping score with yourself, you may just win!