October 2011 - The Medical Issue by Austin Fit Magazine

Features #AFMoct

Is Your Child Fit?

[page 26]

Acclaimed pediatrician Dr. Ari Brown, of Austin, shares the latest on keeping kids fit and healthy. (page 22)

[Cover Story]

Karen Swenson, M.D., heads Setonâ&#x20AC;&#x2122;s Medical Staff She shares her teamâ&#x20AC;&#x2122;s accomplishments on a nationallyacclaimed perinatal safety project, evidenced-based patient care, and her own crazy workout schedule.

Testosterone and Fitness: A Medical Perspective

An explanation of how lean body mass combats testosterone loss in men (page 48)

(page 28)

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Departments #AFMoct THE TEAM PUBLISHER/CEO Louis M. Earle EDITOR-IN-CHIEF Melanie P. Moore ART DIRECTOR Weston Carls ASSISTANT ART DIRECTOR Sarah Schneider EDITORIAL ASSISTANT Karen Little VP, SALES & MARKETING Alex Earle ADVERTISING CONSULTANTS Kendall Beard, Emily Nash, Amity Ponsetti CONTRIBUTORS Monica Brant, Partick Evoe, Brian Fitzsimmons, Leah Fisher Nyfeler Alexa Sparkman, Anne L. Wilfong

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(page 40)

(page 58)

Be Well Walk

Monica Brant Gets Her Butt Kicked by Krankit Out

Susan Dell shows families how to move and fuel their bodies (page 52)

Even our experts’ arms got “kranked” in this unique workout. (page 70)

5 From Austin ‘Escape’ Alcatraz

Chris Late and four others brave the Bay and the hills to finish the San Francisco Alcatraz Triathlon (page 55)

Muscle Movement of the Month

October is Breast Cancer Awareness Month. Our new feature takes on recovery from breast cancer surgery. (page 74)

How are You Training for the AFM Distance Challenge Series? (page 44)

18 letters to the editor

74 muscle movement of the month

SUBSCRIPTIONS austinﬁtmagazine.com/subscribe 1905 N. Lamar Blvd., Ste. 105 Austin, TX 78705 P 512.407.8383 F 512.407.8393 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted. Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents.

AUSTINFITMAGAZINE.COM OCTOBER 2011

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Letter from the Publisher #AFMletter

Heal Thyself photography by Brian Fitzsimmons

ustin Fit magazine is all about health and fitness; this month, we really want to take a hard look at the medical side of the equation and the enormous role it plays in our lives. To help us do this, we are fortunate to have as our cover and feature Dr. Karen Swenson, Seton Healthcare Family’s Chief of Staff , who shares her unique perspective on how we are doing and where we are going as old meets new in the LOU EARLE quest for a healthy society. I know I can be a broken record when it comes to how each of us can make a difference in our health, but the benefits of prevention are real and the medical profession supports this idea in spades. Take, for example, an organization called “Exercise is Medicine,” a nonprofit initiative launched by the American College of Sports Medicine (ACSM) and the American Medical Association (AMA), which encourages doctors to prescribe exercise for myriad conditions. Their research demonstrates that certain health issues are treated more effectively with exercise than drugs. “Exercise is Medicine” has research which shows that “… a low level of physical activity exposes a patient to a greater risk of dying than does smoking, obesity, hypertension, or high cholesterol, and for older men, regular physical activity can decrease the risk of death by 40%.” According to [title of the DVD] produced by “Exercise is Medicine,” regular physical activity can:

• Make you live longer (for example: active individuals

in their 80s have a lower risk of death than inactive individuals in their 60s).

• Reduce mortality and the risk of recurrent breast cancer by approximately 50%.

• Lower the risk of stroke by 27%. • Lower the risk of developing type II diabetes by 58%. • Be twice as effective in treating type II diabetes than

the standard insulin prescription and can save $2,250 per person per year when compared to the cost of standard drug treatment.

• Decrease depression as effectively as Prozac or behavioral therapy.

• Improve muscle strength, which lowers mortality

(adults with better muscle strength have a 20% lower risk of mortality and a 33% lower risk of cancer-specific mortality).

• Make you healthier (did you know that a low level of

fitness is a bigger risk factor for mortality than mildmoderate obesity? It is better to be fit and overweight than unfit with a lower percentage of body fat).

• Lead to higher SAT scores for adolescents. • Lower elementary school discipline incidents involving

violence by 59% and decrease out of school suspensions by 67%.

Pretty unbelievable…and what makes this prescription so great is that filling it is virtually free! So the bottom line is that each of us can do a great deal to improve the quality and longevity of our lives by working with our medical community. We can also have an enormous impact on others by being an example and talking it up. Let’s make exercise and eating healthy cool! To get the ball rolling, let’s all get out and join in the “Be Well Walk” starting from Longhorn Shores on Lady Bird Lake, Sunday, October 2, 2011, at 4 p.m.. This is a really cool organized walk sponsored by the Michael and Susan Dell Foundation and benefitting a number of local charities that are focused on getting all of us healthy and fit. Check it out and register at www.bewellwalk.org and begin the path to a better life. See you all there.

• Lower the risk of colon cancer by over 60%. • Reduce the risk of developing of Alzheimer’s disease by approximately 40%.

• Reduce the incidence of heart disease and high blood pressure by approximately 40%.

AUSTINFITMAGAZINE.COM OCTOBER 2011

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Letters to the Editor #LettersToEditor

@Moore_Fit

We Welcome Letters to the Editor Austin Fit Magazine is pleased to be part of a vibrant—and opinionated!—fitness community here in Austin. We sometimes hear from readers via phone messages, email, and, yes, hard copy letters mailed to us. While we are eager to continue conversations with our readers through social media like Facebook and Twitter, we would like to share a subset of the letters we receive in the pages of our print magazine. We actually received two letters in response to our September issue, but, unfortunately, we are unable to publish them because they do not meet our guidelines. Therefore, we would like to take this opportunity to share our guidelines for Letters to the Editor in hopes that you, our readers, will be equipped, empowered, and—dare we say—eloquent as you feel moved to respond to what you read in our magazine.

Letters to the Editor Guidelines: 1. All letters to the editor must be signed with first and last name, with contact information included. Only names will be published, but we need the contact information to ask questions in the case of a lack of understanding on our part. 2. Send the letters via email or regular mail to the following addresses: a. Email: Letters@austinfitmagazine.com b. Regular mail: 1905 N. Lamar Blvd., Suite 105, Austin, TX 78705 As always, thank you for your comments, suggestions, insights, and criticism.

Melanie P. Moore Editor-in-Chief

AUSTINFITMAGAZINE.COM OCTOBER 2011

P.S. October is Breast Cancer Awareness month and two of us here at Austin Fit Magazine are celebrating cancer-free anniversaries. Our owner, Lynne Earle, in August celebrated 14 years since her breast cancer diagnosis. October 2 is my own anniversary, 30 years of excellent health after a diagnosis of ovarian cancer—a Stage III mullerian tumor long gone!!

Fitness #prevention

TEACH YOUR CHILD HEALTHY HABITS AND SHE WILL MAKE GOOD DECISIONS WHEN SHE IS GIVEN THE CHANCE TO MAKE CHOICES ON HER OWN. DR. ARI BROWN

AUSTINFITMAGAZINE.COM OCTOBER 2011

Can Fitness Help Prevent Childhood Diseases? by Leah Fisher Nyfeler

othing is surer to bring smiles than watching a fit, happy baby wiggle and coo, or seeing a toddler, intent on trying out first steps. While it’s easy to recognize a happy baby or a sick child, what exactly makes up a fit and healthy baby? What are parents to do to insure that their children are growing up to be fit youngsters? Dr. Ari Brown, MD, FAAP, shares her expertise about disease prevention and health and fitness in children. Dr. Brown is a nationally known pediatrician with a practice located here in Austin. She’s a spokeswoman for the American Academy of Pediatrics (AAP), which boasts some 60,000 members, and is often called upon to represent the field. She’s appeared on NBC Today Show, Dr. Phil, CNN, and The Rachel Ray Show. If you’ve typed in a question related to children on WebMD, Dr. Brown may have written the information you read in response; she is the site’s child health expert. She is an advisor for Parents Magazine and has written the popular parenting books, Expecting 411, Baby 411, and Toddler 411. >> Dr. Brown defines a healthy baby as “… one who is growing and

FITNESS CAN FITNESS HELP PREVENT CHILDHOOD DISEASES?

Fitness #prevention

THE TIME TO START OBESITY PREVENTION FOR YOUR CHILD IS WHILE SHE IS IN THE WOMB! DR. ARI BROWN

developing appropriately for his age, meeting his milestones, being healthy child is one who is physically ‘fit’ or active, moving his body mentally and physically active, successfully accomplishing activities regularly at a level appropriate for his ability at his age…Healthy chilof daily living for his age, unencumbered by frequent or chronic ill- dren, by my definition, are those who are fit. A child who is not physiness.” Those early visits to the pediatrician are critical for parents and cally using his body on a regular basis is not a healthy child.” doctor to track developments, both physical and cognitive, and keep a An important task for parents is ensuring that their children have a watchful eye for delays or issues. home environment that encourages fitness as a lifestyle. Addressing As we become adults, we make distinctions between being “healthy” this topic is one of the things Dr. Brown loves about being a pediatrician. and being “fit.” Health means being free of disease while fitness refers to “I can help guide families on the right road from the start,” she said. “It’s what our bodies can do. There are all levels of fitness for healthy adults; extremely difficult to change adult behaviors of inactivity, smoking, or what’s fit for a Navy SEAL is different from fitness for a recreational run- poor nutritional habits for example. ner who wants to complete a 5K. Flexibility for a fit senior citizen is not “Prioritizing a healthy diet of a variety of foods and appropriate servthe same as for a high school gymnast. Though divergent in abilities, all ing sizes and being physically active on a daily basis [all] takes a famthose groups are fit and healthy. (Want to see if you’re fit? Take the Presi- ily—and the family unit as a whole should start [this lifestyle] right from dent’s Challenge, found at www.fitness.gov, from the President’s Coun- pregnancy. As an example: women who suffer from gestational diabecil on Fitness, Sports & Nutrition, a wonderful resource for families. Or tes in pregnancy (of which one risk factor is maternal obesity) are more check out the US armed forces physical fitness standards on www.about. likely to have a child who ultimately is obese and is at greater risk of com —enter ‘military fitness test’ in the search field.) developing diabetes later in life. The time to start obesity prevention for On the flip side, it is possible to be a healthy adult who is not physi- your child is while she is in the womb!” cally fit. Someone who is free of health issues and diseases, possesses Part of keeping your child healthy and fit means preventative mainacceptable body weight, yet has little ability to get off the couch, much tenance in the form of doctor well-checks and vaccinations. While the less run, cycle, or perform physical labor, isn’t fit. media has played up some reluctance to vaccinate, Dr. Brown says the For children (especially under the age of six years), however, health science simply doesn’t back it. As a spokeswoman for the APP, she and fitness are essentially synonymous. According to Dr. Brown, “A Continued on page 26

AUSTINFITMAGAZINE.COM OCTOBER 2011

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Dr. Brown recommends the American Academy of Pediatrics web site as a resource for parents (www.aap.org). The site includes a section on children’s health after wildfires. Some of that information has been excerpted here: Children are especially vulnerable to environmental hazards. They eat more food, drink more liquids, and breathe more air than adults on a pound for pound basis. Children are in a critical period of development when toxic exposures can have profound negative effects and their exploratory behavior often places them in direct contact with materials that adults would avoid.

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is often asked to give expert response to this question, and here’s her reply: “There were many questions raised about vaccine safety from 1999-2009. Those questions were asked and they were answered with very solid science. Very few parents have significant vaccination concerns that keep them from choosing to vaccinate these days. There are certain hot pockets in the country where families are opting out of vaccinations, but less than 1 percent of U.S. children are unvaccinated according to the last CDC survey on vaccinations. “If you look at all of the possible diseases of childhood, infections rank at the top. While clean water, sanitation, and good hygiene practices help a great deal in limiting the spread of infection, vaccinations unquestionably have significantly reduced childhood illness and death since the first smallpox vaccine was created. Vaccines are safe, and they are effective. Parents today have little to no familiarity with the diseases that vaccines prevent. So, yes, vaccinations keep kids healthy—again,

AUSTINFITMAGAZINE.COM OCTOBER 2011

prevent what is preventable, “Dr. Brown emphasizes. “Vaccinations top the list in reducing the most serious infections you want to protect your child from. As a pediatrician and as a mom myself, I vaccinated my own kids and I would not do anything differently for yours.” Dr. Brown offers families practical tips for the best possible home environment for health and fitness. She stressed the importance of being a good role model, so that your children see you value activity and responsible eating. One of her down-to-earth practical guidelines is that families “…banish the four C’s from your pantry—Coke, Chips, Candy, Cookies. If they aren’t in your house, you won’t consume them regularly. It’s okay for a treat, but not a daily staple.” There’s no need to worry about restrictive diets and forced workouts. Moderation is the key. “I am all about balance and being a good role model for your child. Make it part of your daily lives but don’t let it become your daily lives. Teach your child healthy habits and she will make good decisions when she is given the chance to make choices on her own.” afm

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Lifting Austin’s Profile PHYSICIAN KAREN SWENSON IS FIT FOR HER ROLE AS CHIEF OF STAFF

arming up for the 2010 Pumpkinhead Regatta on Lady Bird Lake, Dr. Karen Swenson—in the bow position of her two-person boat—looked away. The person in the bow position of Matt Knifton’s boat had also looked away and the two boats collided, Dr. Swenson’s spine stopping the other boat when their riggers slammed into her back and knocked her off her seat. The first woman to be Chief of Staff at Seton Medical Center Austin, Swenson, who turns 57 October 5, works out seven times a week, including rowing with her rowing partner, Margaret Borden, at least once a week. She calls Knifton, who owns Texas Rowing Company, and his rowing partner her “collision buddies.” >>

#KarenSwenson

HEALTH LIFTING AUSTIN’S PROFILE

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“I think the fact that I was fit helped me tolerate the injury,” she said. “I know people get hurt when they’re doing things, but that’s an example of [how fitness helps]. So we took a little break, three weeks, and we’ve been rowing every week since.” A self-described “social exerciser,” Swenson starts most days walking at 5:15 a.m. “Dr [Diana] Weihs and Princess, our Golden Retriever, are my walking partners in the neighborhood pretty much every day at 5:15 a.m.,” she said. Swenson and Weihs started their obstetrics and gynecology practice, Women Partners in Health, 26 years ago, “in this very building,” Swenson said, sitting in the break room of their offices in the Doctor’s Building on 34th Street behind Seton Medical Center. “MK Hage owned the building,” she said. “The first time we came, we had hard hats on and he wanted us to design our space. He kept the space next to us empty and he said, ‘Someday you’re going to connect and you’ll have one big women’s clinic.’ He was quite a visionary.” The practice now has seven physicians (all women) and an imaging center. “We can do mammograms and bone density studies here,” she said. They occupy two floors in the building. (The practice has recently become part of Central Texas OB/GYN Associates, a merger of five local practices that now boasts 40 physicians.) Swenson and Weihs started practicing at Seton Medical Center Austin and at the same time had faculty appointments at the medical center which is now the University Medical Center at Brackenridge. “For the first few years we did both things and then slowly migrated over here [to Seton],” she said. “One of the things for me has been that, as a physician, you need to support other physicians in your facility. When we first started, we were involved in peer review and then got involved in administrative aspects.” Swenson was a founding members of the Seton Physician Hospital network, “which is the insurance product of Seton,” Swenson said. Swenson also chaired the Medical Quality Improvement Committee, overseeing peer review at the hospital and with responsibility for safety. Following that, she became Secretary of the Medical Staff and has served as Chief of Staff for two years; her tenure

“She is one of the few individuals who understands leadership.”

AUSTINFITMAGAZINE.COM OCTOBER 2011

ends in December. In January 2012, she will become President of Seton Healthcare Family (the entire network of hospitals), where she is currently Vice President. “It’s interesting to watch Karen function as Chief of Staff,” said Frank Mazza, Vice President, Chief Patient Safety Officer, and Associate Chief Medical Officer at Seton Healthcare Family. “She is one of the few individuals I know who understands innately what leadership really is. It’s all about cocreation, building trust, and collaboration. Yet she also realizes that the buck stops with her and that part of her job is to assure accountability. “Starting in January, Karen will take over as President of the Medical Staff, where she will oversee more than 2,800 physicians,” Mazza said. “She will be the first female to ever serve in that capacity at Seton. While I do not believe Seton’s physicians ever consciously intended to keep a woman out of that role, it’s still quite an accomplishment and a Continued on page 32

FRANK MAZZA, M.D.

Now Chief of Staff at Seton Medical Center Austin, Karen Swenson takes over as Chief of Staff for the whole Seton network in January 2012.

#KarenSwenson

Continued from page 30

Good friends Karen Swenson and Dr. Ellen Blair Smith, a gynecologic oncologist, do weekly Pilates workouts together

AUSTINFITMAGAZINE.COM OCTOBER 2011

testament to her influence and capabilities that she has risen so far in representing a constituency that is so notoriously independent and determined in their thinking.” The Chief of Staff runs the medical staff meetings. The staff is responsible for credentialing physicians and conducting peer review to ensure doctors adhere to the highest levels of care for the patient. “We’ve been very involved at our facility making sure we provided evidencebased care for our patients,” Swenson said. “We looked at perinatal safety; we looked at trauma and obstetrical trauma and, although our numbers were below the national average, we wound up reducing them to zero. That’s been a demonstration project all over the world.” In fact, Swenson participated at a roundtable in May organized around U.S. Health and Human Services Secretary Kathleen Sebelius’s visit to Seton Medical Center Austin. Sebelius aimed to learn more about the success of the hospital’s safety initiatives. An energetic woman with a vibrant personality, Swenson strides through the hospital, from board room to the Labor and Delivery corridor, at a fast clip, calling each physician who passes her by name, often asking personally specific questions. “Honestly, I was thinking about this recently; I still practice obstetrics and gynecology,” she said. “I’ve been doing obstetrics since 1981; that’s 30 years. It’s a very physically brutal practice. And I don’t think I could still be doing it if I weren’t fit. What we do is very physical—we’re up all night, we’re operating on people, we’re hunched over a lot, and I feel like I’m really lucky that I’ve been able to continue to practice and provide this excellent care. I don’t think I could do it if I hadn’t been exercising on a regular basis and have a commitment to that.” Her commitment to exercise extends to her medical practice as she advocates exercise for her patients as well. “There’s really good data that if you exercise on a regular basis when you’re pregnant, you have a lower incidence of gestational diabetes and that women who have gestational diabetes and exercise during pregnancy have better outcomes,” she said. “There’s an OB/GYN [in Austin], Brad Price, who is a triathlete and is doing an ongoing study of pregnant women and fitness. He’s compared women who exercised throughout their pregnancy to wom-

en who were more sedentary; some of our patients participated [in the study]. I think his studies are going to show that women that exercise wind up having better labors and deliveries and maybe even a lower Csection rate.” Dr. Stacy Jones, Medical Staff Secretary at Seton Medical Center Austin, said Swenson “has been a role model for me since I came to Austin 18 years ago. She has dedicated her career to women’s health issues and really is a wonderful physician, a great mom and a good friend. Being chief of the medical staff is a very big commitment and, while it is a volunteer position, you are elected by the entire medical staff. That is one big vote of confidence. “It’s easy to take this sort of thing for granted now, but Karen and her partners did a truly remarkable thing for the time,” said Jones. “They came to Austin and built their own private practice, on their own terms, from the ground up. I so admire them for that. When Karen and I went to medical school, we were a minority. Now, more than half of all medical school graduates are women. It is very exciting to me to see so many young female physicians joining the medical staff. Karen is the first woman to be Chief of Staff, I’ll be the second, but we know for sure we won’t be the last!” Numerous studies have shown the positive impact of exercise on stress and mental health. One of the most common complaints heard in doctors’ offices today is how stressful patients’ lives are, increasing demands on the “sandwich generation,” and, with the current economic situation, financial stress. While doctors routinely recommend exercise, the psychological benefits are sometimes overlooked by busy and distracted people. “For me, exercise provides three things,” said Swenson. “First, it provides fitness and endurance and the ability to keep going. Second, it helps me psychologically manage. We’re under a lot of stress. We have to make decisions quickly. You don’t want to constantly feel like you’re going up and down; you want to raise your endorphins to a nice level, help maintain them, and that helps you react in a more modulated way. The last thing is, it helps me maintain friendships because I have a whole bunch of different people that I exercise with on a regular basis. “I used to run with a friend and we had this tradition that we ran the half marathon Continued on page 34

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#KarenSwenson

together. Every time I ran around [Lady Bird Lake] as I got older, I thought ‘I’m going to be rowing someday because I know I can’t do this forever.’ I injured my knee years ago [in a skiing accident], so when I couldn’t run anymore, my husband gave me lessons to learn how to row.” Swenson very intentionally set about lining up different workouts on different days with a variety of friends and colleagues. “The woman that I ride bikes with on the weekend is a runner so, her one day a week that she doesn’t run, she’ll go biking with me. That’s helped me maintain relationships. Instead of going out to dinner and eating with people, you can meet and do exercise.

“I do Pilates twice a week; I have two different Pilates partners. I walk most days, Monday through Friday, unless I’m on call. I row once a week with Margaret, and then I’ll swim or bike on the weekends.” Swenson has a 25-yard lap pool in her back yard where she swims laps, often with her son. One of her Pilates partners is Dr. Ellen Blair Smith, a gynecologic oncologist. They work out together, they operate together, “we are our children’s god parents,” they will tell you simultaneously. “I probably exercise 7 – 10 hours a week, if not more,” Swenson said. One wonders how she does it, with a full medical practice, surgery, the twenty-plus hours per month she spends as Chief of Staff, and then squeezing in time with her family. “It’s really amazing to see how Karen works daily exercise into her very busy schedule,” said Dr. Stephanie Reich, who has been a partner in Swenson’s practice for 14 years. “She’s an excellent example of how you have to prioritize exercise in order to make it work in your life.” “I have friends that will meet me over here [by the hospital] and walk with me while I’m on call,” Swenson said. “If you’re managing patients in labor and you need to be close to the hospital, you can just run around here. “Sarah Janosik and I have been working out together since the ‘80’s. She is my Monday workout partner; we have lifted weights, walked, done yoga. We also started the first collaborative multidiscipline sexual medicine practice in Austin.” Swenson’s spouse, Ken Cauthern, plays racquetball six days a week. Her daughter, Grace Katharine Myers, is a freshman at Ole Miss and her son, Winston Myers, is currently studying abroad in India. Her stepchildren are Bill Cauthern, daughterin-law Sabrina Cauthern, grandchildren, Breana, 16, William, 5, and Ethan, 3 (she delivered Ethan). Chris is her other stepson; his wife is Danna, and their son is Samuel. Disciplined and forward-looking, Swenson has clear fitness goals for the future: “Yoga,” she said. “I have tried Bikrim and Hatha; I’m just trying to find a way of adding it into my life. I know flexibility is very important as we age and I will find a way. I also want to do spinning. Most of the things I do are outside because I love the outdoors.” She and her rowing partner will be out on Lady Bird Lake later this month, participating in the Pumpkinhead Regatta—sans “collision buddies,” one hopes. afm

Continued from page 32

Left to Right: Chestelle Samford and Karen Swenson on Texas Rowing Center’s Dock where they launch their workouts

Ovarian Cancer Loses to Us Masters National Champ CHESTELLE SAMFORD WINS GOLD AND SILVER IN OKLAHOMA CITY

ALL OF OUR TIMES WERE BETTER THIS YEAR

Already fit when the cancer was diast year, Chestelle Samford was agnosed, she and her physicians credit training for a rowing marathon to take place on the Cain River Samford’s physical condition for her ability to tolerate the surgery and the treatin Louisiana. But her training was interment as well as she did—especially comrupted. On November 3, Dr. Ellen Blair Smith, a gynecologic oncologist, with Dr. pared to other patients in her age group. “I think [her fitness] absolutely helped,” Karen Swenson assisting, operated on said Smith. Swenson, who rows in Chestelle Samford to debulk a malignant, the same club as Samford, agreed. stage III ovarian tumor. A completely dif“Chestelle’s the real star,” she said. But ferent type of marathon lay before her. This year, August 12 – 14, Samford, who Samford plays down her ordeal. “Chemo was a piece of cake compared just turned 70, won a gold medal and two to what it used to be and compared to silvers at the US Rowing Masters Nationwhat I expected,” she said. She credits al Championship in Oklahoma City. She a new drug for was recently her complete granted “No lack of nausea Evidence of during chemoDisease” statherapy. Samtus, putting her CHESTELLE SAMFORD ford also never ovarian cancer got depressed. behind her, but “Exercise played a part,” she said. “Of she’s much more animated talking about course, I’m a real Pollyanna in terms of the Masters Nationals. positive attitude. “But with my illness, I “All of our times were better this year had lots of support from friends and famthan last year,” she said. She competed ily. I didn’t have time to get down about in three different “quads,” or four-person it.” boats. One was a “women’s lightweight Samford continues to stay busy with quad” where each member of the quad her regular activities, including two book had to weigh less than 130 pounds, one was an “open” quad with members from clubs, a writing group, and her family. Her granddaughter, Stella, 12, is rowing different clubs, and one was a “club” five days a week now as well. quad with members from her same club. “A couple of weeks ago, two of my Samford rows three times a week. Afquad friends did a row with Stella and ter her surgery last year and the start of a five-month chemotherapy course, she me,” she beams. “Stella loves it.” Fully back to her regimen, Samford stopped rowing…but not for long. She rows three days a week, does a weekly started walking for exercise in Decemcore class with weights and a circuit, and ber and got back into her boat in Janubikes. She is now training for the Pumpary to start rowing again. By the time her kinhead Regatta, a 5K on Lady Bird Lake chemo course ended, she had already scheduled for October 29. afm begun training for the Masters Nationals.

Samford sports her ‘bling’ from the 2011 US Masters National Championships

HEALTH LIFTING AUSTIN’S PROFILE

#KarenSwenson

Pregnant? It’s Not Too Late to Start Exercising

ustin triathlete and obstetrician/ gynecologist Dr. Bradley Price recently completed a study comparing the safety and efficacy of exercise for pregnant women. Dr. Price’s data demonstrated a dramatic reduction in the rate of primary, or first-time, cesarean sections (c-sections) and a quicker post-partum recovery for women who adopted an active lifestyle during pregnancy. Six percent of the women who exercised required c-sections while 32 percent in the sedentary group required c-sections. There was only one baby in the active group that required a c-section for fetal intolerance of labor, but four in the other group did. The placentas in the active group were slightly larger, (which may indicate a larger blood supply to the babies). Together, these two findings (reduced c-sections and larger placentas) suggest a positive impact of exercise on fetal well being. Further, the data suggests that exercising reduced the incidence of both diabetes and hypertension in pregnancy. Although not statistically significant in Price’s study, his findings are consistent with the conclusions of other studies. None of the people who were in Price’s study were regular exercisers. The exercise program, starting at the end of the first trimester, involved 45 to 60 minutes of moderate aerobic exercise four days per week and continued through at least 36 weeks gestation. There were no injuries and no increase in muscular aches or premature labor. Compliance was excellent with the group exercise protocol, which was derived from guidelines published by the American College of Obstetrics and Gynecology (ACOG). Price concluded that starting regular exercise by 13 weeks pregnancy provides benefits that far outweigh risks. Price, who has delivered more than 5,000 babies, mostly at St. David’s Medical Center in Austin, is himself an accomplished triathlete who started running track and cross country as a teen at Austin High School. Price began triathlon in 1978, finished Ironman Hawaii in 2001 and 2003. In 2002 he was the World Age Group Champion in Olympic distance triathlon. Currently he runs, bikes or swims daily. afm

AUSTINFITMAGAZINE.COM OCTOBER 2011

Breaking the Silence on Ovarian Cancer NOCC SPREADS THE WORD ON EARLY WARNING SIGNS

ften referred to as the “silent killer” because symptoms don’t appear until the disease is in an advanced stage, ovarian cancer ranks fifth in cancer deaths among women, but accounts for more deaths than ano other cancer of the female reproductive system, according to the American Cancer Society. Approximately 20,000 new cases of ovarian cancer are diagnosed each year. The celebrity physician Dr. Mehmet Oz has teamed up with the National Ovarian Cancer Coalition (NOOC) to create a revolutionary one-sheet. It is the best weapon against a misdiagnosis, as many of the ovarian cancer warning signs can mimic other less serious conditions. What are the early warning signs?

First Early Warning Sign: Bloating Bloating is so common, but when should women worry? The key is to look for changes. If the bloating is new, occurs almost daily and persists more than two to three weeks, you need to see a doctor.

Second Early Warning Sign: Pelvic or Abdominal Pain Ovarian cancer causes pelvic or abdominal pain because of the way it grows. The peritoneal surface is like saran wrap, with nerves on it, so it is sensitive to distention and movement. Women who have pain should also address how bad the pain is at its worst on a scale of 1 to 10 – 1 being mild and 10 is severe.

Third Early Warning Sign: Difficulty Eating or Feeling Full Quickly The question women need to answer is: how much of their meal can they typically eat before they feel full? When the ovary releases chemicals and slows the gut down, it makes the transit times through the intestines slower. Women can experience constipation but also can have difficulty eating because things aren't moving and making room for food. Then as the cancer spreads, it can actually implant on the intestine and cause partial blockages, which then can create nausea, vomiting and difficulty in eating.

Fourth Early Warning Sign: Feeling a Frequent or Urgent Need to Urinate So many doctors dismiss this symptom as a UTI or bladder infection. You can tell the difference between that and something more serious by using a dipstick test. Ask your doctor for it when you have chronic symptoms every day for more than 2 weeks. Print out this Ovarian Cancer Checklist Of Symptoms and take it to your doctor's office if you feel you have several of these symptoms. afm For information, facts, and the one-pager from Dr. Oz, go to www.ovarian.org

Recipe #recipe

Fall Granola

by Anne Wilfong, RD, LD & Alexa Sparkman, MA, RD, LD photography by Brian Fitzsimmons

Chia seed, flax seed and wheat germ add fiber and protein to this toasted granola recipe. Try pairing the granola with Greek yogurt and fresh berries to complete your breakfast.

Nutrition

DID YOU KNOW? Chia seed are a rich source of Omega 3 fatty acids providing over 1 gram in 1 tablespoon of seeds. You can add the seeds to cereal, yogurt and smoothies to increase your intake of Omega 3’s, ﬁber and protein.

Serving Size: 1/4 cup

CALORIES 196 PROTEIN 5 g CARBS 29 g

FAT 7 g SODIUM 34 mg FIBER 4.5 g

Makes approximately five cups granola

What You Need 4 cups rolled oats 3 tablespoons ground chia seeds 6 tablespoons wheat germ 3 tablespoons ground ﬂax seed 1 teaspoon ground cardamom 1/4 teaspoon salt 3/4 cup slivered almonds 1/2 cup Agave nectar 1/4 cup canola oil 1/4 cup orange juice 1 cup dried cherries

How to Make it agave nectar, canola oil and orange juice.

1. Preheat oven to 300 degrees. 2. In a large bowl, combine rolled oats, chia seed, wheat germ, flax seed, cardamom, salt and almonds; set aside.

4. Add the liquid ingredients to the dry ingredients and stir until combined.

3. In a small bowl, combine

5. Spread oat mixture on large

baking sheet and bake for approximately 25 to 30 minutes until golden brown, tossing oat mixture occasionally. 6. Add dried cherries to oat mixture once cooled.

This recipe is brought to you by Whole Foods Market.

Registered and licensed dietitians, Alexa Sparkman and Anne Wilfong, can provide reliable, objective nutrition information, separate facts from fads, and translate the latest scientific findings into easy-to-understand nutrition information. For more information about their nutrition counseling practice, contact Alexa or Anne at 512.257.0898 or SparkmanNutrition.com

AUSTINFITMAGAZINE.COM OCTOBER 2011

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Muscle Movement of the Month #workout

Building Back After Breastt Cancer Surgery by Diane Vives, MS | photography by Brian Fitzsimmons

BONUS EXERCISE ON THE WEB!

Fast-Forward >>: Exercises start on page 74

www. AustinFitMagazine .com

Band/Cable Standing Row

2 The second exercise is a strengthening posture utilizing the pulling muscles of the back and posterior shoulder. Working one arm at a time engages the core, which helps standing position stability and strength.

a. Stand facing an anchored band/cable with feet shoulderwidth apart. b. Grip the band/cable with one hand, arm straight. c. Pull the shoulder blade down, then start the rowing motion, pulling arm back, leading with elbow.

Bent-Over Row with SandBell

3 Research has shown loss of grip strength as a result of treatment. This can limit overall strength in the upper body which, in turn, limits activity. Therefore, the third exercise is a pulling motion emphasizing grip while the larger muscles of the back assist.

d. Squeeze the shoulder blade down and back as the shoulder follows, pulling back to finish movement.

a. With feet shoulder-width apart and a SandBell on the floor in front of you, hinge forward at the hips, keeping the back flat. b. Get a full-hand grip of the SandBell and pull it up leading with the elbow past the rib cage.

c. Squeeze the shoulder blade down and back as the shoulder follows, pulling back to finish movement.

Now, it’s your move. Create positive healing and a lifetime of health—you are part of Austin’s fit community! afm Diane Vives is the Director of Training and Education for Hyper Wear as well as an Advisory Member of the Under Armour Performance Training Council. She is an internationally recognized fitness expert and has appeared in several publications such as Women’s Health, Shape, and Muscle and Fitness for Her.

AUSTINFITMAGAZINE.COM OCTOBER 2011

2011 Austin Fit Magazine Distance Challenge #DistanceChallenge

@austinfit

HOW ARE YOU TRAINING FOR THE AFM DISTANCE CHALLENGE SERIES? by Leah Fisher Nyfeler

he first race in the 2011 Austin Fit Magazine Distance Challenge Series (DCS), the IBM Uptown Classic, is just around the corner on October 2. Many folks will toe the start line of that flat, fast 10K and cross the finish line having set the DCS firmly in their sights. There’s still time to sign up for the DCS and it’s possible to get ready for the next run, the hilly and challenging Run for the Water 10-miler on October 30. Many general online programs exist for the runner who is fine with going it alone, but what’s out there for the runner who would like training help and company here locally? Here’s a sampling of what’s available for Austin-area runners. It’s hard to beat a free training program (even harder to beat a free, quality program), but that’s just what the Austin Runners Club (ARC) has to offer. If you’re not already an ARC member, you can simply sign up online and, for a $30 yearly membership, you have access to the “Run Less Run Faster” program led by Al Cummings and Vance Taylor, managing director of the Austin Distance Challenge. Cummings is a long-time fixture of the Austin running community, and his training group, known as “Al’s Ship of Fools,” has

AUSTINFITMAGAZINE.COM OCTOBER 2011

been serving Austin runners for years. CumWhile not specifically oriented towards mings is self-deprecating (see group name), training for the DCS, RunTex University, the funny (“Can you work in that I’m hand- training arm of Austin’s original running some?”), and a stickler for details (“I’m not a store, RunTex, offers free base training year coach but a group leader/facilitator”). ‘round. Owner Paul Carrozza says that Run“I’m just a runner like everyone else,” he Tex University’s training groups enable runsays. “Where I have something of value to ners to build their mileage for the DCS in a add is I’m an encourager, if you will. I like to group setting. He recommends that runners give positive affirmations.” And positive af- get “road ready,” meaning that they make firmations are important, especially to those sure to acclimate their bodies to the punishing new folks; Cummings estimated that the ma- pounding of long distance running on hard jority of his current half-marathon folks were road surfaces. “So many folks use Lady Bird newbies. Even though this is essentially a free Lake trail, and they need to get miles in on a program, customized training is offered; Tay- road and build up gradually,” he stresses. His lor, Cummings’ partner, crunches numbers to advice for the DCS: “Be progressive, start provide training group members with individ- slow; this is an endurance test.” Carrozza ualized pacing guidelines. Cummings himself also emphasizes how crucial it is for runners took advantage of the training program last to get needed rest and recovery during trainyear to qualify for his second Boston marathon, ing in order to avoid injury and performance though often you will find him on the sidelines disappointment: “Injuries can ruin the series, assisting rather than participating. The groups so no risky training. Stay focused on finishrange from newbies angling for that first half ing each race healthy.” And he points out that marathon to experienced marathoners hoping it’s important not to lose the unique sense of for a PR and/or a BQ, and the atmosphere is each individual event within the bigger comwelcoming and encouraging. “It should be petition: “These races are a challenge of their fun,” Cummings stated. “Sure, some people own. Enjoy them as they come through.” are intense, but they’re fun also…. People supFor a more substantial fee, several groups port one another but there’s a competition, too.” around town provide formally coached run

~ ONE WITH THE WATER

training with an eye to DCS success. One is the Gazelles, founded by Gilbert Tuhabonye, noted runner and author. The Gazelles offer year-round training for a variety of distances, and the Gazelle Foundation sponsors the second DCS race, the Run for the Water 10-miler, a much more difficult run than the flat first 10K. “I’m a big believer in the Distance Challenge because it helps give confidence to runners while they increase mileage,” Tuhabonye said. He undertook the DCS several years ago as a way to “learn how to test myself.” His recommendation for getting ready for the Run for the Water 10-miler is to work on strength through hill training (once, even two BE IN THE MAGAZINE! times a week, if possible) and core strength. The male and female winners of the Distance “To run here in Austin, “ he points out, “you Challenge will be featured in AFM. have to be really strong.” Tuhabonye recommends runners estimate their finish time for the 10-miler and plan a run for that length of time approximately two weeks out (he’s not advocating a 10-mile practice run; rather, use your 10K time to extrapolate that 10-mile fin“I’m a big fan because my mom, a local runish time and then spend an equal amount of ner and current Austin Fit coach, encouraged clock time on your feet during a long run). me to do the DCS,” she said, “and, for the Rogue Training Systems, led by co-found- first time, we’ve worked the DCS races into er Ruth England, has seen many runners the training calendar.” In her opinion, what of all abilities through years of DCS. “We sets Austin Fit apart from the other groups is actually work those races into the schedule,” that, with more than 60 coaches, no runner is Ruth says. “We tell our runners that the goal out on a long run without access to a leader. is to complete the races and to use them as Her pride is obvious: “Our coaches are all a ‘testing ground’ for whichever race is their USA Fit certified, and head coaches have goal race—they can practice logistics, paces, both CPR and First Aid certification as well. goals, clothing, you name it.” England likes Most have come up through the ranks, and the different nature of the three half mara- many have been with the program for years.” thons, pointing out that Decker is a unique ex- For example, Pat Burch, who coaches the ploratory opportunity to practice process, 3M “Yellow” group (pace groups are given color provides a wonderful target for speed, and the names), has built up a loyal following in the Austin Half is an excellent hilly challenge to Northwest Hills area over 12+ years. Harney cap off the three. “I’ve always liked the DCS welcomes folks to sign up after running IBM because it keeps people motivated, “ she said, and points out that they will work with run“so we’re happy to use it as a checklist for our ners to set goals and find success in the DCS. runners throughout their training.” And there’s a new track for those faster runUSA Fit’s Austin branch, called Austin ners who are focused on time called “ATP”— Fit (no relationship to Austin Fit Magazine) “Advanced Training Program,” a clever play accounts for many of the folks out on Lady on adenosine triphosphate, the chemical Bird Lake trail during the fall months. This which powers your running muscles. year, the program is sponsored and managed Austin is a running town, and the DCS by a running store, Luke’s Locker. Jenni- gives plenty of races to test one’s mettle, fer Harney, past DCS winner and Training whether you do them all or pick a few…and Program Manager for Luke’s Locker and the there’s a training program out there for everywinter USA Fit group, is very excited about one. Find your fit and get started on your own the relationship. personal distance challenge! AFM DISTANCE CHALLENGE HOW ARE YOU TRAINING?

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2011 Austin Fit Magazine Distance Challenge #DistanceChallenge

@austinfit

The Races

ONE HOUR

The five races in the 2011-2012 Austin Fit Magazine Distance Challenge are listed here, with links to online registration and information. To participate in the Austin Fit Magazine Distance Challenge, you must register for each race individually and register for the Austin Fit Magazine Distance Challenge.

SESSION

IBM Uptown Classic 10k – Oct. 2, 2011 Luke's Locker is proud to present the 2011 IBM Uptown Classic 10K. Through the years, the Uptown Classic has benefitted many local non-profits. The 2011 event will benefit the YMCA of Austin. The Uptown Classic is considered to be one of the fastest race courses in Austin and is the kickoff event for the Austin Fit Magazine Distance Challenge race series. For information and to register, visit www.uptownclassic.com.

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ARC Decker Challenge Half Marathon – Dec. 11, 2011 The first Decker Challenge race was organized by the Austin Runners Club 33 years ago. The challenging race of rolling hills, unpredictable weather, and beautiful running in the country around Decker Lake began because the University of Texas cross-country team trained on these roads. The actual race distance has varied over the years, but is now a 13.1 mile half-marathon course or a full marathon with 2 loops of the course (known as the Double Decker). This has always been, and remains, a true race “for runners, by runners.” For information and to register, visit www.austinrunners.org.

3M Half Marathon & Relay – Jan. 29, 2012 A perennial favorite with runners, the 3M Half Marathon & Relay is the capital city’s second-largest distance road racing event. Scheduled for Jan. 29, 2012, it is one of the fastest USATF-certified half marathon courses in the country. The event has been conducted annually since the early 1990s. 3M has sponsored and owned the event since 1995. For information and to register, visit www.3Mhalfmarathon.com.

Livestrong Austin Marathon & Half Marathon – Feb. 19, 2012 The Austin Marathon started in 1992 and while the course has changed over the years, its place in the hearts of Austin runners hasn’t. Run as a large loop that starts and ends in downtown Austin, the course provides a scenic view of the Austin area. Participants include elite runners and novices, marathoners and half marathoners. This course has fast flats, challenging climbs, and quick down hills. Set aside Feb. 19, 2012, on your running schedule and join in the fun. For information and to register, visit www.youraustinmarathon.com. For information and to register for the Austin Fit Magazine Distance Challenge, visit www.austindistancechallenge.com

AUSTINFITMAGAZINE.COM OCTOBER 2011

Your Health #hormones

Stay Lean and W Keep Your Testosterone by Parviz K. Kavoussi, M.D.

AUSTINFITMAGAZINE.COM OCTOBER 2011

e know how important estrogen is for women but did you know it’s an important hormone for men? Yup, you guys have it, too. There is an enzyme in fat cells called aromatase; it takes testosterone made by the testicles and coverts it into estrogen. The more fat cells a guy has, the more testosterone gets turned into estrogen. The less relative testosterone is kept around to act on tissues, the tougher it is to maintain muscle mass and lose fat mass. The more fat that is put on, the more testosterone is converted into estrogen, in essence dropping the testosterone level, which in turn makes it harder to burn the fat mass… and so the vicious cycle begins. That’s why hitting the gym and getting regular cardiovascular exercise to keep the waistline in check is a great way to keep more of the testosterone that’s being made as testosterone. Getting testosterone levels up is an important step to help break the weight cycle, allowing the body to burn fat and gain muscle with the appropriate exercise regimen and diet. A low fat, low cholesterol diet and a fitness regimen will still benefit a man’s testosterone level. If you decide to seek medical treatment for low testosterone, it is recom-

mended that you see a physician who is well versed in all the risks, benefits, and treatment options available. Is weight gain the only reason to worry about your testosterone level? It’s important to maintain normal testosterone levels for a number of reasons. Men with low testosterone can suffer from the following issues: increased fat mass, decreased muscle mass, decreased exercise tolerance, decreased bone

neurologist Charles-Édouard Brown-Séquard claimed to have improved his own physical strength and intellectual capacity by self injecting “liquid testiculaire” prepared from animal testicles into his body. Those same principles have been a bit more refinement over time, and medical testosterone replacement therapy is one way of getting the testosterone level up. How does this work? In essence, it fools his body into

FITNESS WILL HELP A MAN MAINTAIN MORE OF THE TESTOSTERONE THAT IS PRODUCED PARVIZ K. KAVOUSSI, M.D.

mass, worsened erectile function, decreased sex drive, depressed mood, irritability, tiredness, lack of motivation, sleep disturbances, worsened spatial cognition, hot flashes, impairment of fertility, and deterioration of skin and hair. Yeah, that one hormone does a lot of good stuff! Although fitness will help a man maintain more of the testosterone that is produced as testosterone, there is a typical decline in testosterone production as men age. Normal aging can result in a progressive decline in testosterone production over the years, and at least 13 million men have been reported to suffer from the effects of low testosterone in the United States a year. From the age of 35, men can lose between 1-2% of their testosterone a year. The Massachusetts Male Aging Study reported a prevalence of 481,000 new cases of low testosterone in American men between the ages of 40 and 69 each year. By the age of 50, 30% of men are already below the normal range and by age 60, 60% of men suffer from low testosterone. Carefully evaluating each individual and then appropriately raising his testosterone level can help improve each man’s quality of life by improving body composition and strength, exercise tolerance, increasing bone mineral density, modestly decreasing total and LDL (bad) cholesterol levels, improving sexual desire and erectile function, and improving energy levels and decreasing fatigue. So what’s a guy to do when diet and exercise aren’t doing the trick and his testosterone levels are still staying low? Fortunately, medical science has made leaps and bounds since the nineteenth century, when the French

thinking it made that testosterone. The pituitary gland is essentially the master of the testicles and tells them what to do. FSH (follicle stimulating hormone) secreted by the pituitary prompts sperm production and LH (luteinizing hormone) from the pituitary signals the cells in the testicles to make testosterone. These signals decrease their activity because they think the body is already doing a great job of making testosterone. Along with that, the signals which tell the testicles to make sperm drop as well. Men who are no longer interested in fertility can be treated with direct medical testosterone replacement via topical gels and patches, intramuscular injections, and testosterone pellet insertion beneath the skin. Lower sperm production is not the only side effect of this treatment; direct testosterone replacement therapy side effects can include fluid retention in men with heart, liver, or kidney disease; enlargement of the breasts in men who are converting a lot of testosterone into estrogen; increase in red blood cell mass; and the risk of stimulating growth of locally advanced or metastatic prostate cancer cells in men with active prostate cancer. Men with low testosterone levels who want to maintain fertility can be treated with other medications rather than direct testosterone replacement. One of these medications is Clomid, which was originally produced to treat women with infertility. We have since learned it works well in men, helping increase the signals from the pituitary gland to the testicles to make more testosterone while maintaining sperm production. Another class of Continued on page 51 HEALTH STAY LEAN AND KEEP YOUR TESTOSTERONE

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Your Health #hormones

Continued from page 49

medication that can help increase testosterone levels in men while maintaining fertility potential is aromatase inhibitors. These block the enzymes in the fat cells from converting so much of the testosterone into estrogen. Human chorionic gonadotrophin (hCG), a glycoprotein hormone found in the pituitary gland in both men and women, can also make the testicles work harder to produce more testosterone while maintaining sperm production. Although great data in long-term clinical trials is lacking, most experts consider testosterone replacement to be a life-long therapy. If a man stops testosterone replace, his body will not get ramped up to produce his own testosterone. In fact, it is thought that levels will at the very least continue to decline as they would have had treatment never been initiated in the first place, and some of the cells that were making testosterone may not do as good of job if testosterone replacement is stopped after long term use. That is why the initial evaluation to make an accurate diagnosis of low testosterone is so

important; if testosterone is low to start with, the man is not getting the benefits from the hormone anyway, and that is when replacement therapy should be considered. So what is considered low and what is considered normal testosterone? Normal testosterone levels fall in the 300 to 1,000 ng/dl (nanograms per deciliter) range. Hypogonadism (the official medical term for low testosterone) is defined by the FDA as a level below 300 ng/dl. Testosterone level is measured by a simple blood test. Right now, this is not a standard part of the average man’s well check visit. Symptoms such as the ones listed earlier will cause most experts to suspect low testosterone, and most doctors believe that men presenting symptoms and a result below 350 ng/dl would benefit from increasing their testosterone level. This is a very individualized assessment, and doctors combine blood test results with patients’ symptoms and thorough office evaluations to determine if replacement therapy is appropriate. There is no recommendation to test at any certain age; while the aging process affects a man’s testosterone level, an age-adjusted range has not been established thus far. The costs of replacement therapy vary depending on the insurance plan of each individual. afm

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For further exploration of this topic, the following sites are unbiased and informative: • www.sexhealthmatters.org/low-testosterone • www.urologyhealth.org/urology/index. cfm?article=132 Dr. Parviz Kavoussi is fellowship trained in reproductive urology and andrology and practices at Austin Fertility & Reproductive Medicine with a focus on male infertility, sexual health, and microsurgery. He has published peer reviewed articles in journals, written chapters in urologic textbooks, given lectures and scientific presentations around the world, reviewed articles for publication in the Journal of Urology and Journal of Sexual Medicine, and sits on the American Society of Andrology public affairs and policy committee guiding the best clinical practices in male infertility and sexual medicine. HEALTH STAY LEAN AND KEEP YOUR TESTOSTERONE

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usan Dell is on a mission to help people “fuel for performance and train for life.” “That’s my mantra,” she said. “I want people to know what foods your body needs for what you need to do in your life, and to be healthy for longevity.” And she’s putting her organizational skill, energy, and her foundation behind it. The Michael & Susan Dell Foundation will host its inaugural Be Well Walk designed to encourage Austin’s families to make informed and simple changes to improve nutrition and increase physical activity. The 3.6 mile walk is scheduled for Sunday, October 2, 2011 at 4 p.m. at Longhorn Shores on Lady Bird Lake, and one hundred percent of the proceeds will benefit local non-profits working to make Austin a healthier community. “I want to show people how easy it is to do a walk and be active without it costing a lot of

AUSTINFITMAGAZINE.COM OCTOBER 2011

money or requiring a bunch of fanfare,” she said. And for fueling, “all you need is water and a piece of fruit, not some fancy-schmancy bar or bottled drink.” The idea started with her book, “Be Well: Messages from Moms on Living Healthier Lives,” a compilation of stories from urban mothers about easy and low-cost changes they made in the lives of their families. “Be Well” includes anecdotes of how these mothers made healthy foods fun and involved their children in choosing and preparing vegetables for meals. “The book shows people how to fuel their bodies properly and how to get the body moving—by limiting screen time and reclaiming public parks for safe and scheduled activities, for example,” she said. The book outlines five keys to healthier living: 1) increase fruits and vegetables, 2) increase physical activity, 3) decrease screen time, 4) decrease high-energy

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density foods, 5) decrease sugar-sweetened beverages. More than one million copies of the book have been given away to institutions and schools in all 50 states. Books (in Spanish and English, and an electronic version) are available for free, at www.BeWellBook.org. “But we realized that the book was talking the talk, but not walking the walk. [The Be Well Walk] shows people how to get started. “On the registration, you can select which organization you’d like your $25 to go to. Then, when you complete the walk, the Michael & Susan Dell Foundation will match your $25 to the organization. We want to shine a light on these organizations and help to sustain their local programs.” The goal is to raise $200,000 for local wellness programs managed by 15 participating non-profits. For information and to register, go to www. BeWellWalk.org. afm

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THEY SAID ‘THERE ARE 800 PEOPLE ON THIS BOAT AND EVERYBODY HAS TO BE OFF IN SIX MINUTES.’ CHRIS LATE

FIVE FROM AUSTIN ‘ESCAPE’ ALCATRAZ photography by Tim Carlson

Chris Late, top ﬁnisher from Austin

hris Late, 32, was the top Austin finisher of the Tri-California San Francisco Triathlon at Alcatraz, with a time of 3:21.31. There were five additional Austin area residents who competed. Lance McInnes, 46, finished in 4:10:26; Neil Mendelson, 43, in 3:59:26; Vit Ragula, 59, in 3:41:31; and Robby Robinson, 40, in 3:49:39. The International Distance Triathlon includes a 1.2 mile swim, 25 mile bike, and 7 mile run. Late, who had been a tennis player, began doing triathlons just last year. The Capital of Texas Triathlon was his first event. He and a group of friends do “destination triathlons” and had even completed one in St. Croix earlier this year. “I was the only one who could go to San Francisco, but it was one of my ‘bucket list’ races,” explains Late. “Actually, it was a Christmas gift from my girlfriend.” FIT (X3) FIVE FROM AUSTIN ‘ESCAPE’ FROM ALCATRAZ

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Asked to describe the race, Late said athletes checked in at 4 a.m. and took a 15-minute bus ride to the pier for body marking and to put on wet suits. Then, they took a 20-minute boat ride out into the San Francisco Bay. “The currents in the bay are so strong that, instead of picking a swim point at 12 o’clock, you aim for one at David Duchovny (Duchovny finished in 4:05.52). 10 o’clock.” Once the boat reached the starting point, the elite athletes jumped into the water. differed from Austin events primarily beLate said race officials then announced that cause the water and air temperatures were “there are 800 people on this boat and every- much cooler. Late said the air temperature at 4 a.m. was 45 degrees, and by the time he body has to be off in six minutes.” “I started moving up toward the front,” he did the run it was 55 degrees. Ragula, who has been dosaid. “I saw people jumping triathlons for 20 years ing off and they were getTHE CURRENTS and competes three to four ting jumped on by the next IN THE BAY ARE times a year, said this was wave of people, so I just SO STRONG THAT, his second San Francisco dove in.” Before jumping, he said he was stand- INSTEAD OF PICKING Alcatraz Tri. “The chalA SWIM POINT AT 12 lenge of a cold water swim ing next to the actor David O’CLOCK, YOU AIM was the primary factor,” he Duchovny (Duchovny finFOR ONE AT said. “I think Austin triathished in 4:05.52). 10 O’CLOCK. lons are well-organized and While the swim is tough CHRIS LATE lots of fun, but it’s great to due to currents and the have a race where the temcold water of the bay, the bike “had some impressive hills,” and the perature is 60 rather than 95.” Mendelson has been doing triathlons for run, which includes 200 stairs as the first hill and 400 sand steps 3.5 miles in, is challeng- 10 years but with regularity for the past two. ing. Late and Robinson noted the thrill of “Certainly there is nothing to compare to the cycling through the streets of San Francisco San Francisco Bay open water swim [in terms and running under and around the Golden of] current, waves, chop, and temperature,” Gate Bridge (Robinson has been doing tri- he said. “I have to give Austin tris a nod in race organization. Alcatraz was well orgaathlons since 1999). Late and the other Austinites said the race nized, but the ones here do a better job.” afm

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AUSTINFITMAGAZINE.COM OCTOBER 2011

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Patrick Evoe is a professional triathlete living in Austin with a recent secondplace ﬁnish at Ironman® Louisville. He competes in Ironman® 70.3 Pocono Mountains on October 2.

by Patrick Evoe, professional triathlete

ith Texas running season on the horizon, this can be your year to make the biggest improvements to your personal bests. Whether you’re training for a 5K, the Austin Fit Magazine Distance Challenge, or a marathon, there’s one training session many overlook that can help bring your race times down faster than any other workout. If you’re looking to make a jump in your fitness this year, the tempo run may be the most important workout to achieve your goals. Many people and training groups omit this training session because it’s challenging and feels very difficult the first few times. Most get in a routine of track sessions for speed, hill repeats for strength, and slow or

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moderate long runs for endurance. While each more comfortable being uncomfortable. of these sessions is important and has its place Your long endurance runs are usually at in a well-designed training plan, none covers a pace slow enough that your body can bufall the physiological bases to race endurance fer and flush the metabolic wastes from your events. I’ve seen many athletes question why legs. You’ll get some waste accumulation, but they couldn’t hit their race goals even though the rate will be slow enough that it won’t feel they had completed all scheduled long runs, uncomfortable until late in the run. During speed workouts, and hill sessions. Many talk your intensity sessions, you’re running at a about “hitting the wall” late in the marathon, faster pace, which quickly builds up metaboleven though they had completed 20+ mile long ic waste in your muscles, but the interval duruns. How could this be? ration is short and recovery Why would they fade before long enough to allow flushNOT ONLY DOES that point in the race? IT IMPROVE YOUR ing your legs. What you’re The long run, speed missing with these workouts BODY’S ABILITY workouts, and hill sessions is the ability to operate at a TO HOLD THESE approach fails because they PACES, BUT THERE pace where you’re building lack one of the most imporIS ALSO A CRITICAL up waste in your legs but not tant aspects of distance run- MENTAL ASPECT TO stopping to allow buffering ning: they don’t train your and flushing. This is why THIS SESSION. body to hold your race pace many people “hit the wall” PATRICK EVOE for long periods of time. in races at distances shorter It sounds so simple, but it’s the truth. Many than their long runs; their bodies are not used complete their long runs at a comfortable, to functioning and flushing at this moderately easy- to- moderate pace. The speed workouts hard pace. and hill sessions are important because they Although I’ve been discussing the tempo develop strength and your body’s ability to session as it pertains to running, its principles work well above race pace, but the duration carry over to any other endurance sport: triof each repeat is much too short to develop athlon, cycling, and swimming. The ability your body’s ability to hold race paces for long to maintain an uncomfortable pace for a long periods of time. period of time is just as critical in a triathlon The tempo run fills this developmental gap. or cycling race as it is in running. As you’re Every professional endurance athlete knows building your training plan, you can create this and makes the tempo run a key training swimming and cycling workouts which insession. In this workout, your goal is to hold corporate the tempo run principles and see an uncomfortably hard pace for a long period the same benefits on race day. of time. This may be at or just faster than your When you begin incorporating the tempo race pace. As your fitness improves, the time run into your schedule, you should count or distance increases and running pace drops it as an intensity session. If you run it hard accordingly. Not only does it improve your enough, it should take as much or more out body’s ability to hold these paces, but there of you as a speed session. You’ll want to go is also a critical mental aspect to this session. into the workout fairly fresh and allow at least Most athletes don’t have too much trouble hold- one recovery day/run afterwards. A common ing an easy- to- moderate pace in their long mistake people make is squeezing it into an alruns and, although intensity sessions may hurt, ready packed week. If you have a track workthe pain of each repeat is short and recovery out and a hill workout already, just slotting in long enough that many can mentally complete a tempo run could put you over the top; you the sessions. Most people can be uncomfort- won’t have the proper recovery, so you’ll go able for one- to- five minutes on the track but into the other important sessions too tired to struggle to keep themselves in that pain zone get benefit out them. You’ll also put yourself for an hour or more. The tempo run forces at risk for injury and over cooking yourself you into that uncomfortable pain zone, then by adding too much intensity into your plan. requires you to hold it. At first, it will feel very When you do start including your tempo sesdifficult but, over time, your body will get used sion, cut out one of your other hill or track sesto this feeling. While it will never feel easy (if sions. You’ll also want to pick a route where it does, it’s time for you to run faster or longer), you’ll be able to maintain the intensity you deit will begin to feel more natural. Therefore, sire, such as rolling or flat terrain. Lady Bird when you get into a race situation, you will be Lake trail is a great place for this workout beFIT (X3) THE TEMPO RUN

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cause you can monitor your pace with the mile markers, and you don’t have to break your intensity with intersections or stop lights. Remember; you want to keep your pace going without interruption, and stopping at a traffic light undermines the goals of the session. The session itself is simple: run a very hard pace (at or just faster than race pace) for a designated distance or time, sandwiched by a good warm-up and cool-down. Personally, I prefer a longer warm-up of two to three miles. You can approach the hard part of the tempo run either as one long effort or broken up into chunks. Week after week, add distance or duration to the effort. Because the session’s paces and times are specific to your goal race, it’s most effective in the last couple of months before your race. That final, longest tempo run should be completed about two to three weeks before the marathon so your body will have time to recover and absorb the hard work during your taper. Here’s an example of a 10-week tempo run build plan for a marathon: You can also disguise your tempo sets by incorporating them into your long run. Week

Tempo Run Main Set (incorporate your own warm-up/cool down)

4-5 miles tempo

2 x 3 miles with 2-3 minutes walking/recovery between sets

6 miles tempo

2 x 4 miles with 2-3 minutes walking/ recovery between sets

7- 8 miles tempo

3 x 3 miles with 2-3 minutes walking/recovery between sets

2 x 5 miles with 2-3 minutes walking/ recovery between sets

10 miles tempo

2 x 6 miles tempo with 2-3 minutes walking/recovery between sets

13 miles tempo

After a longer warm-up (30 minutes to one hour), run a tempo effort for a set period of time. Start with 30 minutes and increase this week over week. Move to 45 minutes, one hour, then 2 x 40 minutes. If the tempo effort is later in the long run, you’ll learn to hold a harder pace later, when you’re fatigued—just like a race! One final note about your tempo run. The running media makes a big deal about eliminating “junk miles” from your training. If executed correctly, the tempo run is the most important quality session in your plan. However, if you run your tempo workout at too easy a pace, you won’t create the desired overload, and then that workout may very well become “junk miles.” You have to run at an uncomfortably hard pace to create the physiological stimulus to improve. Teaching your body to run hard paces for increasingly longer periods of time is the quickest way to make improvements in your race times. afm

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