I mention in one of my last blogs about how running gets you outside and helps you get your needed Vitamin D.  Dr. John Whitcomb, Aurora Sinai Medical Center stated ‘I believe [vitamin D] is the number one public health advance in medicine in the last twenty years.’ 

People throughout the past generations made their livings outside on farms and on boats getting ample doses of Sun light (Unless you live in a region above latitude 40, between Sept-May, at this latitude the sun can’t trigger the creation of Vitamin D).   Sadly, today the large majority of the people today don’t get enough of Vitamin D and don’t know it. 

A deficiency causes include; heart disease, chronic pain, Fibromyalgia, hypertension, arthritis, obesity, cancer, MS and other autoimmune diseases.  While men can experance problems with Vitamin D deficiency – woman are more prone with problems.  Also mood related problem of depression, PMS mood changes, parathyroid problems, fatigue, and sleep problems.  Vitamin D levels are inversely related to those of melatonin, a mood-regulating hormone. Melatonin helps modulate your circadian rhythms, with darkness triggering melatonin secretion by the pineal gland within your brain, bringing you down gently at night for sleep. Insomnia, mood swings and food cravings are influenced by melatonin. 

According to the Vitamin D Council (vitamindcouncil.org), if you are someone who completely avoids the sun you will need to take approximately 4,000 units of Vitamin D per day. You would have to drink 40 glasses of milk a day or take 10 multivitamins a day to get the required amount of Vitamin D.  That is a lot of milk or multi vitamins!   On the other hand most people typically make about 20,000 units of Vitamin D after only 20-25 minutes of sun exposure.  This is about 100 times more than the daily amount of Vitamin D the FDA says we need. 

The most accure way to find out if your Vitamin D deficient is to take  a ‘VITAMIN D,1,25-DIHYDROXY – (16493E)’ test which will tell you the amount of Vitamin D in the blood stream.   This test can be done through Quest Diagnostics (questdiagnostics.com) for less then $200. 

In short – there is a crisis in modern societies with getting the needed dose of vitamin D.   I would look into subliments or tanning parlors if you need to – but the most natural way to get you vitamin is to get outside under the Sun.   A walking or running exercise routine would best keep you outside and God willing, healthier.

My Weekly Update

I give blood when ever we have a blood drive at work.  I do so because I believe it’s part of my Christian duty to love others, and thus have not missed a blood drive in years.    However at the last blood drive, I was informed that they will not be taking my blood – because my blood pressure is lower then their guidelines (86/60). I asked if I should be concerned or see a doctor and he indicated that it wasn’t anything to worry about.   I was surprised to say the least, because I knew my blood pressure is on the low side – but why did it drop this low.   In reading about this I found that blood pressure can change from day to day and there is a number of things which can effect it.  One of those factors is running. 

When running our bodies change and the process is called adaptation.   This is where your body gets stronger to better deal with your excercise regiment.  But it’s not just you’re legs – but also your heart gets stronger.  The heart is a muscle.  Running strengthens muscles and makes them larger. The left ventricle, a lower heart chamber, becomes larger, developing thicker walls, with regular running.  Therefore with your heart stronger – it does not have to work as hard and distributes blood with less beats per minute.   Therefore people who run/exercise regularly tend to have lower blood pressure and a slower heart rate than do people who aren’t as fit. 

What does all this mean?  It shows exactly what the research shows that people which excercise/run have stronger hearts and stronger hearts mean you have less of a chance of stroke.  Stroke is the third leading killer in the United States and running is one way for which to defend against it.  You don’t have to run a marathon to get the benefits  – merely 20-30 minutes a day of running. God did not design us to sit for 12 hours a day – we need to get up and get healthy. 

My Weekly Update

38 DAYS, 14 HOURS, 14 MIN, 26 SEC till the marathon!

Check List
☑ Register for Race
☑ Get Friday off from work, to travel down to D.C.
 ☐ Book a hotel in D.C. for Friday Night
 

My flesh and my heart faileth: but God is the strength of my heart, and my portion for ever. (Psalm 73:26)

When I run – I normally feel this high on my second mile of my run.  A unstoppable smile comes to my face and I’m just so enjoying being outside, hitting the pavement, and being alive.  I want to throw up my hands as I run as I feel the wind in my face.   When I have alot of stress in my life – I go to God and seek a calm mind and heart - knowing that He is sovereign and cares for His children.  However some stress remains, but is often melted away when I go running.  One place I love to run in near the water – when the sun is out and the air is cool.   Don’t get much better then that.  After my fourth mile – my mind gets less active and almost goes into a meditation of calm, which continues to the end of the run.  When I am done running, I am tired – but I am also very relaxed and ready for what ever life throws at me. 

This morning, I was talking to my wife about the benefits of running and thought that I would share a few blogs on the subject.  This blog is about how beneficial running is for depression and anxiety.   Many people suffer depression, stress and anxiety today and running can help relieve these problem. 

One of the ways is what they call the ‘Runners High’, which can be experienced during a run and can last for hours afterwards.  When you are running the body sees your physical exertion as a type of pain, and responds with the release of Endorphins.  The word Endorphins can be broken down into it’s parts “endo” and “morphine”.  From the Greek: word endo “ενδο” meaning “within” and then ”morphone”.  These are natural pain killers, created by the pituitary gland.  These chemicals when released in the brain sends the runner into a relaxed state of mind.  Some people which run – may not at first experience this high.  The trick is to set the right pace in your running to experience this release. 

Other benifits with depression and anxiety are: 

1) Running get you away from the house or work related stresses and allows you to be alone (with God).  Everyone feels as if they are defined by their work.   They are Mom or Dad or Student or an Employee.   They need to get away from that from time to time and just be themselves.   Sadly people use drinking or drugs to get away – but running is a wonderful and beneficial ways of having some alone time.

2) Getting outside especially in the winter when the days are short, reduces the effects of Seasonal affective disorder, which is called SAD.   I think everyone to a degree suffers from SAD – and people try to buy special lights and stuff to reduced the symptoms, but running or even walking when the sun is shining is the best medicine for SAD. 

3) Losing weight and feeling fit, makes you feel more relaxed.  Not that you can lose weight from running alone – you still need to watch your calories.  If you watch your calories and run – you will see weight lose, and who doesn’t feel better when their fit?

4) Running gets you outside so you can get your needed vitamin D.  Many people especially during the winter have vitamin D deficiency.  Sunlight is one of the most abundant sources of vitamin D which our bodies make the nutrient by absorbing UVB rays. 

5) Running reverses the directions of you thoughts – depression is inward thinking – running pushes your thoughts outward.  A hundred years ago when most of the world were farmers and fishermen – people had to leave their houses to work.   Fresh air and work was good for people, but today people can go weeks without really being outside.  The wrong kind of internal thinking can be damaging to ones mental health.  Depression is often a downward spiral which feeds on it self until all is black and one feels alone.  Often such thinking makes hermits of people, where they don’t want to leave the house.  You need to fight this feeling and put on those walking/running shoes and get outside.  

My purpose of writing this is to encourage people which suffer from depression, stress and anxiety to consider giving running a serious try.  It may make a difference in your life.

Note: The last several days, black-ice has been a problem and I wasn’t able to keep up with my schedule.  I hope to do better this week.

45 DAYS, 12 HOURS, 40 MIN, 7 SEC, To the Marathon

He maketh the storm a calm, so that the waves thereof are still. (Psalm 107:29)

When you look at mankind next to the animal kingdom – you don’t think of man as a runner.  You think of a deer or the horse as creatures designed to run.  However this is particularly true when you are thinking short term running.  The Animal kingdom is full of fast running creatures.   But when it comes to long distance running – man is uniquely designed to handle such long distances.  In fact there is even a race in the U.K., called ‘Man versus Hourse Marathon’ which an event between humans and horses at a distance of 20 miles.  A race in 2004 was the first time a man won a race against a horse, and the reason was the distance.  

Here are some reasons man can be said ‘they are designed to run’:

• Most animals cool down by panting – while humans sweat – which allows us to remain cool at speeds and distances would over heat animals.   Many animal can be struck with heat exhaustion in 6-10 miles – but a man can go well beyond this. 
• The short toes of a human foot allows for better running, compared to long toed animals.
• Our ligament and tendons which are spring like which are needful for running.
• Our muscles can store around 20 miles of glycogen (long-term energy storage).
• The narrowness of our waist and our balance, all needful for good running.

We are not the rabbit – but more like the tortoise which keep going and going. 

I remember in school books illustrations where early man would drive animals off cliffs.   This would be hardly necessary. Our ability to run long distance would allow us to capture many animals without much of a battle, without a cliff or advanced weapons.  We would just chase them until heat exhaustion would strike – and then any kill would be of great ease.

Note: Due to bad snow and ice – running yesterday and today won’t be possible.

So God created man in his own image, in the image of God created he him; male and female created he them.  (Genesis 1:27)

City Hall Park, NYC

One of my brothers suggested that I get a check up before doing the marathon race.  I guess he thinks I’m getting old.

So last week I had a check-up, and asked my doctor –  if there is any concern with me running this marathon.  He looked at the results of my Electrocardiography (a test where the electric activity of the heart is checked) and said that it looked good, he also looked at a stress test that he gave me a few years ago and indicated that he did not see a problem with me doing this race. Praise God - a clean bill of health!  Yeahhhhh! 

Note: Because of my wedding anniversery (19 years) I did not run on Saturday, but ran the 13.1 miles on Monday (which I had off from work). 

Examine me, O LORD, and prove me; try my reins and my heart. (Psalm 26:2)

This weekend, Lord willing,  I will be doing a 1/2 marathon run of 13.1 miles, this is exciting because I can say I’m halfway there!  So far (thank God) no black toe nails, or knee problem. Maybe I will make it.

Normally my runs are boring -however last Saturday – I was running past a hospital and the police stopped me and asked me if my name was Mark.   I told him no my name is ‘Brian’.  He asked me for ID, which I told him I did not have any – then hesitantly he rolled up his window and left.  Two minute later a voice yelled out from behind me;  ‘Hey Mark’!   I turned around.   It was another police officer, with his hand on his gun! - I yelled over to him my name is not Mark – but Brian.  Then he said that –  because I responded – that must mean I AM MARK.  Ugggh I couldn’t believe this!   Just out for a run and I’m being confused with a criminal!   Anyway – I explained that the other officer already went through this with me – and with reluctance he too let me go.  For the remander of the run, I felt like I was being followed (paranoid, maybe).  Next time maybe I’ll carry ID!

Lift up your eyes on high, and behold who hath created these things, that bringeth out their host by number: he calleth them all by names by the greatness of his might, for that he is strong in power; not one faileth (Isaiah 40:26)

When you’re a child you start running and there is no instructions as to how to run – good or bad form you don’t care – you just do it.   However when it comes to running distance you need to work on your form or the feet, back and legs can hurt and make the difference if you make your running goals or not.   Here is a few points I’ve learnt over the years:

Head:
Runners (like me) have a tendency to run with their heads down as if they don’t want to know how far they have to go.   It is important to fight this tendency and to have good running form, by lifting your head and running with your eyes straight ahead.  I find my running time is quite improved by doing this.

Arms:
It is important that you keep your arms close to your body, with relaxed hands and don’t over swing your arms – (it uses up unnessary energy).

Legs:
Don’t come down hard, flat footed – I use to run this way when I became tired, and in a long race your feet can really hurt.   Instead Push off from the ball of your foot and land on the heel first, rolling down the lenght of your foot. 

Lift up your heads, O ye gates; and be ye lift up, ye everlasting doors; and the King of glory shall come in. (Psalm 24:7)

Yesterday, before an increase in registration fee –  I mentally weighed my training thus far and concluded that it was time to take the plunge and register for the marathon.   Therefore I committed myself last night by registering online for the SunTrust National Marathon, in Washington, D.C. on March 26, 2010.   I hope my training and especially my knees keep up!

To qualify for the marathon – I used my time for the half-marathon I did in 2009.   On the registration form they also ask what time do I think I will finish the Marathon in.    I really don’t know, all I want to do is go the distance.    So – I put in 4 hours and 30 minutes, but who knows – maybe I’ll do better.  

Here are some of the times I found for ‘famous’ people which completed a Marathon:

• Governor Mike Huckabee – (4:38:31)    
• Sarah Palin, Governor of Alaska, Humpy’s Marathon 2005 (3:59:36)
• George W. Bush, 43rd President of the United States, Houston Marathon 1993 (3:44:52)
• Al Gore, Vice President of the United States at the time, Marine Corps Marathon 1997 (4:58:25)
• Oprah Winfrey, Marine Corps Marathon 1994 (4:29:20)
• Meredith Baxter, Family Ties, New York City Marathon 1982 (4:08:30)
• Clarence Thomas, U.S. Supreme Court Justice, Marine Corps Marathon (3:11:xx) 1979
• Kirri Strug, Gymnast (4:12:06)

Note: This last week has been a little difficult running at home and at work.  We had a blizzard up to 2 feet of snow, which has made finding a place to run tough.  The problem wasn’t the snow – but all the ice water which soaked into my sneakers & socks!  Burrrrr, that was cold.  

 And it came to pass, when the priests that bare the ark of the covenant of the LORD were come up out of the midst of Jordan, and the soles of the priests’ feet were lifted up unto the dry land, that the waters of Jordan returned unto their place, and flowed over all his banks, as they did before. (Joshua 4:18)

 
A picture taken by me on the West-side of Manhattan (looking downtown), on the bikers path.
The building at the end of the road, with the cranes on it – is the Freedom Tower (replacing the Twin Towers).

I do my shorter runs in the city – but my long runs are done near my home.  This is a link to my favorite runs close to my house or home town.   I love this online tool where you can create runs which show distance, elevation, etc…

I’ve done all of them except the 15 mile run – that one I didn’t get to do because of an injury. 
I’ll have two 9 mile runs to chose from this Saturday, I leaning towards the Whippany Run.   Yaaaa Whippany!!     

Note: Missed a day – but I tried to make up the miles on Wednesday, I’ll do a mile on friday to make up the remaining difference.

Which is as a bridegroom coming out of his chamber, and rejoiceth as a strong man to run a race. (Psalm 19:5)

My running during the weekdays have been on my lunch hour, which means these runs are in NYC, where I work.   Gratefully I have a GPS watch, the make; Garmin Forerunner 305, which tracks my distance and time.   It allows me to run where I will without worrying about the distance.  While not the latest model this watch does the trick.  My runs have been up the western side of Manhattan which allows me to enjoy the waterside view.   This is a map which was generated by the watch’s data.

Note: The temperature the last two days has been extremely cold and co-workers have commented about the determination that I have been showing.    But only time will tell, if I’m going to preservere through the cold and distance.   Burrrrr it was like needles against my skin.  An electronic billboard indicated that the wind chill made it feel like 2 degrees!

Thou knowest my downsitting and mine uprising, thou understandest my thought afar off. (Psalm 119:2)