Too much exercise can be counter productive and put you on your butt ! Plan rest, nutrition and recuperation as carefully as you plan your workouts and you will avoid overuse injury

Having studied exercise physiology, I am often taken aback by some of the extreme forms of training and competition being promoted by so-called “sports gurus.”  The are recipes for injury, disability and worse.  While the human body is indeed a miraculous collection of systems, it is not immortal and our bodies need time to rest and recuperate after the stresses of sports training and athletic competition.  Because I think I have got a pretty good grasp of my own body’s ability to recover, you will not see this Triathlon Trial Lawyer taking part in running races longer than a marathon, Iron Man triathlons and other “ultra endurance” events.  Even if I could finish, it would take me weeks to recover.

A recent New York Times article examined this interesting topic.  In “Personal Best: Workouts Have Their Limits, Recognized or Not,” Gina Kolata looked at some of the extreme sports training regimens.  The following excerpts are worthwhile:

“People think a good workout is, ‘I am in a pile of sweat and puking,’ ” said William Kraemer, a professor of kinesiology at the University of Connecticut. But if that happens, he said, “it means you went much too quickly, and your body just can’t meet its demands.” It’s not so easy to strike the right balance between exertion and rest, researchers say. Do too little, and the results may be disappointing. Experienced athletes know that the only way to improve is to push yourself. Lift weights that are heavier than those you’ve tried before. Run or cycle at a fast pace on some days, but focus on increasing your distance on others. Work out enough that you may not fully recover between sessions.

You should feel tired, said John Raglin, a sports psychologist at Indiana University. But if you do too much with too little rest, your performance gets worse, not better. “Serious athletes recognize these issues — whether they respond to them or not is another matter,” Dr. Raglin said. “A lot of recreational athletes really have no idea.” When they train harder yet stop improving, even backslide, “they become alarmed and try to increase their training,” Dr. Raglin said. He sees it over and over: An athlete will get into a training schedule and become very dogmatic, never taking a day off. “The importance of recovery is a big topic in exercise science,” Dr. Raglin said. “It hasn’t filtered down to the serious recreational athlete.”

Muscles need to recover after they are stressed with heavy weights, Dr. Kraemer noted. Researchers have long known that the way to build strength is what they call periodization: Rest days and easier days and weeks are interspersed with periods when the weights are increased. In endurance sports, muscles experience a different kind of stress, said Dr. Bengt Saltin, director of the Copenhagen Muscle Research Center at the University of Copenhagen. But the problem with intense exertion day after day is very similar. Intense endurance exercise depletes muscles of their energy supply, glycogen. Muscles store enough glycogen only for an hour and a half to two hours of activity, Dr. Saltin said.

It takes a day for trained endurance athletes to replenish glycogen. Athletes with less training have less of the enzyme that restores glycogen — glycogen synthetase. It can take up to two days for them to restore this muscle fuel. In addition, connective tissue in muscles can be damaged and needs time to recover. In a study of runners in an annual local race that is a bit longer than two marathons, Dr. Saltin and his colleagues found that the athletes’ muscles lost their elasticity as their connective tissues weakened. Running got harder and harder, so much so that the energy required for a set pace at the end of the race was 50 percent higher than it had been at the start.

Dr. Raglin said even the experts, researchers like himself who study overtraining, had trouble defining the symptoms. Psychological changes are the most consistent signs of a problem, he said. In the early stages of overtraining, athletes constantly feel tired; by the end stage, they may be nagged by depression. Recreational athletes must be attuned to their fatigue, Dr. Raglin said. If it persists for several days, they should take a day off or simply do a lot less during workouts. A diary or notes on how they feel can help.

Reston bike riders assemble in the Herndon Town lot prior to a fun weekday ride from Fairfax County to Loudoun County

“Defensive Driving” is not just for motorists.  Even bikers need to ride “defensively” and anticipate unsafe actions by others on the roads, paths and trails.  A group of cyclists from Reston were enjoying the W&OD Trail, just past Leesburg in Loudoun County, when calamity struck.  A little boy about 6 or 7 years old was riding with at least one or two siblings and his father was walking with them.  The child was looking back and rode directly into the bikers’ lane.   While the cyclists yelled warning, and some were able to avoid crashing, but others were not so fortunate.  One witness noted, “the little guy rode right into us.”  This child was unhurt, and the neighbors were a great help.

The victim of this crash noted, “There was no one else on the trail with us. It was totally unexpected. After I was on the ground, people came out of the woodwork.  Then there were people on the path.”  Luckily, the cyclist sustained no broken bones.  However, the bicycle rider will no doubt be sore for several days, and her bike will undergo repairs.  The resident of an adjoining neighborhood’s helpful actions renewed the bikers’ confidence in their fellow human beings as he went the extra mile to help out. Everyone at the Landau Law Shop wishes the injured cyclists speedy recoveries and hopes that the child involved (and his parents) will be more careful in the future.

Doug Landau, of the Herndon law firm ABRAMS LANDAU, Ltd., at the start of the Newton crosss country run during the Multisport World conference in Bethesda, Maryland

DC, Maryland and Virginia Triathletes, Duathletes, Runners, Bikers, Swimmers and Rowers were treated to some outstanding lectures, demonstrations, clinics and competition at this past weekend’s Multisport World in North Bethesda.  There were individual and team competitions in swimming relay, cross country running and indoor computrainer cycling events.  Triathlon Trial Lawyer Doug Landau competed in the running and cycling events.  The 5km race was sponsored by Newton running shoe company, and Landau wore his custom-cut Newtons around the Georgetown Prep Track, golf course and roads. Top finishers and teams got free shoes !

For the 10km. time trial inside the Expo hall, Landau brought his bike and shoes, and a change of clothes, as he was soaked afterwards !  The school’s locker room and facilities were excellent, and this event is sure to get bigger each year.  Cheered on by friends from the DC Triathlon Club, RATS (Reston Area TriathleteS), Team FeXY, Team Z, TriCats, SetUp Inc., Rehab 2 Racing and others, the Herndon injury lawyer was able to average over 22 miles per hour on the hilly course and over 230 watts !

Herndon injury lawyer Doug Landau, SPOKES publisher Neil Sandler, Virginia Triathlon Series race director Greg Hawkins, and Rehab 2 Racing Triathlon Coach Rob Colburn survey the scene at the 2011 Multisport World Expo in Bethesda, MD

Multisport World came to the Mid Atlantic region today.   Developed in partnership with USAT Mid-Atlantic Region and held at the state-of-the-art Hanley Center for Athletic Excellence at Georgetown Prep in North Bethesda, Maryland, triathletes, duathletes, bikers, runners and swimmers were treated to a full day of activities.   The local high school’s indoor track, pool and conference rooms were devoted to multisport seminars, training clinics, workshops, competitive events and more.  The first 500 registered attendees received  swag bags with product samples, money-saving coupons and more.  Plus all registered attendees were eligible to win valuable prizes and receive discounts to selected Multisport World clinics.

The campus golf course and outdoor track were the venues for the Newton running shoes demonstration and challenging 5km and the pristine pool, held Total Immersion swim clinics.  Georgetown Prep was the site of the Bethesda Cure Autism Now Sprint Triathlon (yes, that’s my photo on the far right, exiting the pool en route to winning the race 2 years ago !).  All of the big names, and clubs from Virginia, Maryland and DC triathlon were there.  There were also a number of newcomers and there was something for everyone, from “newbie” to veteran.  In the following posts, the competitions and other news will be published.

The sound of the impact when 300 pounds of professional football player, sprinting at top speed, strikes another player moving in the opposite direction at maximum velocity, it something not soon forgotten.  The momentum of each player (speed times mass) is truly shocking.  The league recognizes the potential for devastating and career ending head, neck and brain injuries and is looking into way to modify the game while still keeping its essential features.  Read more at the Washington Examiner.

To entirely prevent or mitigate concussive head-snapping, athletes strengthen their neck muscles and try to be prepared. When an athlete braces for a tackle, or a boxer gets ready for a punch to the head, the tensing of the neck muscles can keep the skull from jerking too fast. Bracing the neck to prevent fast deceleration of the brain inside of the skull can prevent or lessen the impact of a tackle, check or punch to the head.

Because of the short term and long term effects of single and repetitive insults to the head, the National Hockey League (“NHL”) has tried to eliminate blows to the skull that catch a player by surprise. The NHL banned blind side hits in 2010.
The Mayo Clinic suggested that all hits to the head, blindside and otherwise, be banned from hockey. Even though hockey and football players wear helmets, a concussion is often not the result of a direct blow to the head. Instead, rapid front-to-back and side-to-side snaps of the skull, as in a car crash, can result in loss of consciousness, concussions and swelling of the brain. When the head or body is buffeted by a large force, the movement can cause the brain to strike the inside of the hard, boney skull. The brain is anchored by the brain stem, like a thick rope holding a bowling ball on top. The brain moves at different speeds from the rest of the head, like a jello mold inside of a hard, glass jar (the skull). In severe deceleration cases, like car crashes and blind side tackles, the brain can even bounce off the inside of the skull, causing brain swelling, bleeding and permanent injury and deficits. If you or someone you know has had a head injury or sustained a deceleration accident that is causing headaches, dizziness or other symptoms, get medical assistance at once. If the harm was caused by the negligence or unsafe decisions of another, e-mail or call us at ABRAMS LANDAU, Ltd. (703-796-9555).

Triathlon Trial Lawyer Doug Landau of the Herndon law firm ABRAMS LANDAU, Ltd., was runner up in his age group at the Reston Town Center New Year's Day 5k road running race

In a new addition to the New Years Day racing lineup in Northern Virginia, our friends at Potomac River Running (“PRR”) have come up with a New Year’s Day 5k in Reston. The 5k started on Market Street at the Reston Town Center at the very civilized hour of 10 a.m.  One of the advantages of this venue is that there is plenty of free parking available in the numerous garages at the Town Center.  The race was computer chip timed, and packet pick up was available at the PRR Reston store.

The certified 5k course started and finished on Market Street at the Town Center.  The course ran through the Town Center streets and out and back on the W&OD asphalt path just a mile East of the Landau Law Shop in Herndon, Virginia !  Because the W&OD Trail was open during the race, runners were urged to be careful and cautious of others using the path.  Mile markers were posted on the course.   There were also the W&OD Trail 1/2 mile markers, for those, like Herndon Reston injury lawyer Landau, who like lots of splits and feedback as to pace.  Plus, instead of “Port-a-Johns,” real (heated !) restrooms were available at the Town Center.  They were located at the information center near the ice skating rink.  Having raced at this year’s inaugural event, copped an Age Group prize (finishing 29th of 420) and enjoyed the course and festivities, this is a 5km that will be on the Triathlon Trial Lawyer’s calendar for next year.  Official results can be viewed by clicking here.

Sometimes, after running long distances in extremely cold conditions, Herndon Virginia sports injury lawyer Doug Landau, despite wearing layers, shows little brain activity !

When it gets dark earlier in the evening, and when glare and low sunsets compromise driver’s vision, it’s best to run off the roads or with a group.  Join a local running group in your area and enjoy your running.  Running off roads has its own set of special hazards.  For one thing, the uneven surfaces that I favor can cause twisted ankle in the low light conditions this time of year.  Also, the cold temperatures make soft cinder, mud and grass courses more unforgiving, leading to stress on the knees, IT bands and ankles.

If you run on streets, wear as much reflective and light colored gear as you can.  I understand that black clothing is “slenderizing,” but as a driver myself, I have a hard mew seeing runners in all black during “rush hour.”  If you can run during your lunch break, when the temperatures are higher and the lighting is better, try to do so.  It will keep your energy level high during the afternoon “doldrums,” and you won’t be so tired (or unmotivated) facing a workout after your commute home at the end of the day.  I tend to overdress in the winter with lots of layers, as I can always remove a light jacket, hat or open up some vents.  When there is snow on the ground, I like to wear high gators like mountain hikers wear.  It keeps snow and ice out of my running shoes and socks.  As long as my  extremities are warm (my hands, feet and head), then I can keep going for many miles.  But, as soon as I get wet and cold, I head for home,. hot soup and a bath.  Stay warm, run with friends, be safe and have fun this winter.

“This is Louis Creekmur,” said McKee. “You can see there are hardly any areas untouched by the damage. Like with Wally Hilgenberg, it is widespread in Louis Creekmur. I would call it incredible chaos in the brain. Louis was demented when he died.”  Lou Creekmur was a 10-year NFL offensive lineman and a Pro Football Hall of Famer. Wally Hilgenberg was a 15-year NFL linebacker and one of the key members of the Vikings’ “Purple People Eaters” defense.

Over the past three years McKee has been given the brains of 16 former NFL players, some of whom suffered dementia, ALS or severe depression. Families of the players wondered whether there was a link between football and the psychological, physical or behavioral problems that afflict some older players. Rigorous testing has been completed on 14 of the brains; 13 were diagnosed with chronic traumatic encephalopathy (CTE), the condition that was so widespread in the brains of Creekmur and Hilgenberg. In addition McKee has examined the brains of deceased college and high school football players and found evidence of CTE in several of them as well. “I can say confidently that this is a distinctive disorder that you don’t develop in the general population,” McKee said. “In fact, I have never seen this disease in any person who doesn’t have the kind of repetitive head trauma that football players would have.”  Read more: http://sportsillustrated.cnn.com/vault/article/magazine/MAG1176374/index.htm#ixzz17HDKyuki