How to Maintain Fitness and Wellness Habits: Tips and Techniques

How to Maintain Fitness and Wellness Habits: Tips and Techniques

Maintaining your fitness and wellness habits can be challenging, especially when life gets
busy. However, developing simple and effective strategies will help you stay on track and
keep your health a priority. This article will provide you with a comprehensive guide to
staying fit and healthy, complete with tips and techniques that you can implement in your
daily routine.

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6 Tips For Quality Run Training

6 Tips For Quality Run Training

Tips for Quality Run Training Train no faster than one pace quicker than the race you are training for. For example, 5k pace is good for an Olympic-distance race, while half-marathon pace suffices...

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Jersey Boys – The Goof Review

Jersey Boys – The Goof Review

It seems that I cannot turn on a radio, browse the internet or watch the news without hearing a story about a celebrity scandal.  It doesn’t matter if it’s a movie star, pop star, hotel heiress or a political figure, for some reason when a person gains that much fame, they feel invincible.

It seems like these situations have been occurring forever, doesn’t it?

Mar14---i-Gangster-Silhouette

Jersey Boys, at the Straz Center in Tampa, Florida, told the history of the famous Four Seasons pop group and all of the so-called “situations” they were in.  Frankie Valli, Nick DeVito and the founder, Tommy DeVito.  were four stereotypical New Jersey kids that wanted a way out.  As juveniles and young adults Tommy and Nick were in and out of trouble with the law, until Tommy decided to start a group that took different

Mar14---e-My-Eyes-Adored-Younames until they finally arrived with the Four Seasons in 1960 with the help of writer/producer/singer Bob Guido.

The play brilliantly portrays the history of The Four Seasons in four parts, with each part
narrated by a different member of the band and supposedly reflecting that band member’s perspective on the band’s history.  Most of the big hits of the group are sung either in episodic situations or portraying the band on stage either in concert or on television.

Jersey BoysForrest Theatre

A huge surprise to me, was when I opened the program and found the roll of Frankie Valli is portrayed by Hayden Milanes.  Hayden and I performed together in a couple of different shows in another life.  Without any bias, Hayden’s performance was nothing short of amazing.  The song “Big Girls Don’t Cry”, made Frankie Valli’s extraordinary range famous and Hayden seemed to recreate it with ease.  Personally, I think the amazing richness in his vocal quality followed with his research of the character honored Mr. Valli to the extreme.

What was even more amazing is Hayden’s talent was only matched by the other members of the ensemble.  Nicolas Dromard portrayed Tommy DeVito with the crassness and overpowering attitude of a bully, and sang the harmonies with excellence.

Adam Zelasko portrayed Nick with the quiet determination of the performer that took the back seat a lot of the time, but always tried to help his brother keep it together.  Adam’s voice was powerful and played homage to Nick and the rest of the group with perfection.

Mar14---c-HandshakeThe biggest corner was turned when the group was joined by Bob Guido, played by Quinn VanAntwerp.  I am not a fan of giving extra praise to one actor or another, especially in a show that is ensemble driven, but as amazing as the other members of the group were, Quinn’s acting ability gave him a stage presence that just could not be matched.  His singing had this subtle quality, that foreshadowed his actions in the coming scenes.  Quinn was nothing short of brilliant which is saying something because all of the actors on stage were amazing.

Another character worth noting was Bob Crewe, the producer that put and kept the Four Seasons working and famous.  Barry Anderson’s gifted portrayal of Bob was nothing short of fantastic.  Even as a featured actor, he had a command of the stage that allowed him to stand out in the scenes that he was in.

The rest of the actors completed the ensemble with perfection.  A few of the actors had multiple roles, and were played with such finesse that it was not apparent unless you read the program.

Mar14---b-Recording-Studio

With all the well deserved accolades I have given Jersey Boys, I did notice a few problems from my orchestra seat.  The balance of the microphones seem to be off when transitioning from singing to dialogue as there were several points where it was hard to hear.

The direction while good, had some unusual placement of the actors.  There were times when I really needed to see what the actor was feeling, but their back was to the audience.  Every novice director is taught to position the actors to face front as much as possible, but in the professional arena, those rules are thrown out the window in order to make room for new visions, art and realism.  Unfortunately, there were a few moments where if this rule would have been applied it would have made for even stronger moments within the show.

Lastly, one of the designs I absolutely loved about the show were the sets.  They were simple, and clean which allowed for the acting and singing to take center stage without focus going to some special effects.  The sets were so simple the actors were even tasked with bringing furniture and props on and off the stage.  I haven’t such simplicity since “Spring Awakening”.  It added to the charm of the show.

All-in-all, this show is worth seeing.  So many times national tours come through Tampa and just look tired.  This show is incredibly energized and fun to watch.

A MUST SEE!

Mar14---a-Finale

Gasparilla Goof:  A Recap

Gasparilla Goof: A Recap

Since I have been an endurance athlete in the Tampa Bay Area for a few years, I have always felt a pull toward the Gasparilla Distance Classic.  This last weekend was no different.  I had the intention of possibly hanging out on the sidelines this year, but the attraction of the race and the fact that all of my racing “peeps” would be there, lured me to enter the Becks Light Challenge which consisted of the 15K, the 5k and the ever loved Half Marathon.  There is another level to the challenges named the Michelob Ultra Challenge which includes all of the races in Becks Light Challenge plus the 8k, but I know myself well enough that after a half marathon the last thing I was going to want to do was run another 5 miles so I decided against it this year.  Maybe next year.

The Expo

Photo by Ben Mena

Anchor Hottie Falon Silcox at the expo

The expo was pretty much the same as it always is.  I enjoy being around it, and seeing my fellow running buddies, getting some samples, seeing the new shoes that are out and tasting the new products.  Unfortunately, I was a little late this year, so I didn’t have the allotted time I would usually, but I did spend some time with Pearl Izumi rep, Kyle, and tried on their new product, The E:Motion Tri.  Kyle mentioned it had only been available for five days at that point and after a little schmoozing I think I may have finagled a pair, of which I will review at a different time.

The race included over 27,000 entries this year, and with muli-race entries the estimates stated there were about 23,000 unique entries, which I consider to be an amazing turnout. I was pretty excited to be participating the next day, however I let the energy of the social part of running get the better of me and I did not eat very well that day or that night.  I ended up paying for it the next day.

The 15K

Photo by Ben Mena

I woke up at 4:30a and took care of morning routines and ate a banana with almond butter which is usually all I need for a workout that is only 9.3 miles.  Jumped in the car and headed off to the race.  I found a nice spot, behind Publix and since they were sponsoring the event I didn’t think they would mind.  It was a nice little hike to the start line from there, so it was perfect  to warm-up and get the blood moving.  I had plenty of time, so I hung with Dawn Peters, and saw a few others in the corrals while I was continuing to warm up a more thoroughly.  Peculiar thing I didn’t mention earlier.  In Tampa, there was a power outage in the water treatment plant because a squirrel chewed through the lines.  This caused a water distress warning for all of the areas that received their water from the City of Tampa for 72 hours.  We were told to drink bottled water or boil our water before drinking it.  The announcer was assuring us, the water served was bottled from Zepherhills and the mixed Gatorade also used the bottled water.  I caught myself wondering how much of the water, I used to brush my teeth with, made it into my system.

There was a great rendition of our national anthem sung acapella followed by the blast of the start horn.

I started feeling really good and I was charging hard at about 7:31 pace as I hit miles 1, 2 and 3.  My legs were fine, my breath was under control and I just kept saying to myself; “Self, you know you have another 5k you have to do today followed by a half-marathon tomorrow don’t you?”, but the energy of the race ran away with me (pardon the pun).

At mile 4 I started to slow down and at mile 5 my whole race fell apart.  Here I was, on my own training ground, turning the corner and heading for home, and I felt dizzy, my legs were not feeling great, and I was slowing to a crawl.  I walked for a bit, trying to clear the toxins the lactic acid was ridding my muscles of, and motivate myself to finish this thing.  I couldn’t believe I was falling apart this early.  Just two weeks prior I slowed but at the 9 mile mark, so I thought I would at least be able to get through this race and shuffle through the 5k, but here I was at mile 5 and completely crashing.  I kept saying to myself  “The mind will quit 10 times before the body does.  This is not your body, you goof, this is your mind.”  I started again, with the expectation to keep running no matter how slow and just finish.  Athletes, that I run with at track that are in groups below me started to pass.  My friend Rich, whom has been just lifting and bulking up past me with a motivational pat on the shoulder.  I couldn’t believe this was happening.  I checked my posture, looked at my placement, leaned into a comfortable position and picked up my cadence, allowing for maximum efficiency and pushed on with everything I had left.  At the 9 mile mark, as is tradition, I put everything I had in the last third-of-a-mile and sprinted across the line.  I literally felt like I had nothing left.

I took pictures with the pretty pirates and was lucky enough to see a few of my clients whom were running the 5k about an hour later.  I was so drained I was seriously contemplating just cutting out of the 5k altogether, but that little jingle went off in my head.  It actually used to be an old Hefty Bag commercial that started with a little squeaky infantile voice; “Wimpy, Wimpy Wimpy.” Of course the actual commercial continues with a loud, strong, low and bold voice; “Hefty Hefty Hefty!”, but that part was missing in my head.  I decided that 3 miles was not a big deal as long as I can get some fuel up a little, so I journeyed on to find some food.

This was the only disappointing portion of the Gasparilla Distance Weekend.  Every other year I have participated in this race the vendors are lined up in the tunnel with fruit, beverages, smoothies, rice and beans, sandwiches  bagels the works, but this year it was cut to bananas, fruit cups, granola bars and sample smoothies.  I was a little disappointed, but I ate a couple of bananas, gulped a couple of smoothies, headed back to the start line.

The 5k

Photo by Ben Mena

Two races DONE!

As my readers know, I am not the fastest runner by any means, but usually fast enough to be in the front corral.  This year because I really wasn’t feeling it, I put myself in the middle of the front corral.  What I didn’t realize, was because there were only two corrals, the 9am and the 9:45a, there were a lot more people.  After another rendition of our national anthem, which was just as good as earlier, the horn blew and we were off.  Again.  Or, so it seemed because even though I crossed over the start mat  I was still walking.  19,000 runners in-between the two corrals, and here I was in the middle of the first one.  After 400 meters I heard the announcer mention that five minutes had gone by since the start.  I heard my own voice cry out, “What? Five minutes? Already?”  Embarrassingly enough, I was talking to myself.  I started weaving through the crowd the best I could and finally around the half way point it opened up enough to get some speed going.  I was still spent, but the food I consumed filled my glycogen levels enough to finish the race.   My time was a dismal 26 minutes and change, but I was happy I did it.

After the race- Saturday

Photo by Ben Mena

Original Bootcamp Buds – Rich and Kevin

Photo by Ben Mena

Alesandra and former neighbor Barbara

After completing the ritualistic medal photos, walking, stretching, and chatting I caught up with Rich O’Dea and we headed to Four Green Fields for a couple of beers.  Everyone I knew was there, so the place was hoppin’.  The Tues-Thursday Starbucks run peeps were there, Progressive Run, Four Green Fields, A-Train, Shark runners, and of course Mrs. Jessica Glover behind the bar on deck.  She was incredibly busy  but smiling and gabbing away.  I chatted for a while, met some new runners, saw some old friends like Malynn Nguyen who I haven’t seen since the 2011 Ironman, and just basically hung out and had a great time.  It was a nice ending to a couple of difficult races for me.

I realized that I in no way was I talking myself out of running the Half Marathon the next day, so I devised a strategy on the way home.  I needed a way to fuel and feel as fresh as possible, so I stopped on the way home and grabbed a couple of bags of ice.  What for?  An ice bath.  I never actually indulged in an ice bath, but I have read over and over the advantages to them, one of them being rapid recovery and that, is what I needed in order to get through the next day.  When I arrived home I grabbed a Coke, which would help top off my glycogen levels, ate some chicken breast and broccoli, and headed for my ice bath.  Since I never actually took one of these before I knew that it would be torture if I just filled the tub with ice and water and jumped in, so I ran some barely luke warm water and got in.  Slowly, I moved the water to cold and it rose above my legs and found myself getting used to the temperature.  I then slowly started adding ice, and the temperature started to drop a little more rapidly, but not so much where it became too uncomfortable.  I dropped the last bag of ice in and waited my 20 minutes.  I have to say, it wasn’t that bad, since I allowed my body to acclimate.  I am not saying it was comfortable, the ice remained frozen after all, and it was touching my skin, but I could handle it.  After 20 minutes I jumped out and into a hot shower which was absolute heaven.  I assessed how I felt and noticed that my legs felt somewhat rejuvenated  but the test would be the next day, both waking up and running the half marathon.

The Half Marathon

I woke up the next morning and was feeling pretty good.  My legs were a little tight, but not bad.  I cleaned up a bit, donned my new IronGoof racing singlet and headed out to Jet City to meet up with Jessica, Cheryl, Carol and Tara Lee.  That was a nice way to start the morning.  Jessica, made us triple espressos and we headed to the start line, for the last time.  We made a quick stop at the Team RWB tent to pick up some more runners and take some pictures.

Team RWB prior to the Half

Team RWB is one of my favorite Veteran charities.  Being a Veteran myself and an ambassador, I am connected with their cause to help veterans with “invisible” injuries incorporate themselves back into civilian life through athletic endeavors.  Invisible injuries would be, Post Traumatic Stress Disorder(PTSD), biological-chemical treated injuries, Combat Stress, and other psychological and physiological issues and disorders.  As I was there, I understand more than the average person how critical this cause is, because for every injury and casualty of war there are over 25 invisible injuries affecting Soldiers, Sailors, Airmen, Marines, Coast Guard, and DOD contractors.

Photo by Ken Mersereau

Jessica Glover and I slow during the first mile

We lined up with the rest of the pack for the Half Marathon, listened to a repeated acapella version of the Star Spangled Banner, and after the horn went off for the last time for me, we started shuffling to the start line.  As with the 5k, there were a huge amount of runners for this race, so it took a while to find a way to break free.  The first mile was around eleven minutes, because we had to stop twice due to the foot traffic moving towards Davis Island.  The second mile was not much better at around 10 minutes, but the third is where it started to spread out a little at the end which ended up pacing around a 9:30 minute per mile.  I was already way way behind schedule to even come close to the time I completed a couple of weeks earlier at the Rock n’ Roll half marathon.  Once I was able to move, I did so, and sped through miles 4 – 8 between 7:30 and 8 minute miles.    I felt absurdly confident and noticed the difference in my energy level since I made sure to fuel the night before, more adequately.  Unfortunately, the tole I took on my body the prior day, decided to rare it’s ugly head as I passed the mile 9 marker.

All of the sudden my legs felt heavy, my breathing became more labored and even though I was adamant about my nutrition during the course, I slowed to a pace just above a 10 minute mile.  I couldn’t believe it as my watch started alerting me after each of the last few miles.  When i finally reached the finish line with nothing left, I was just hopeful that I was under two hours or my ego was going to take a huge blow.  As I stumbled through the medal line, grabbed some water and Gatorade, I checked my Garmin’s history for my unofficial time.  1:59:17.  My slowest non-triathlon half marathon in two years.

Photo by Denise Mestanza- Taylor

Bloggers Beth, Denise and Chrissy with Nick Z & I

The after race activities included pictures in the VIP tent with members of the Brandon Running Association to include lovelies; Beth “B.o.B.” Shaw, Fallon “News Channel 8 Morning Anchor Hottie” Siilcox and Patricia ” Bring my own changing tent” Rossi, good friends; Ben “The Lazy Runner” Mena, Nick “Best Damn Race” Zivolich, Tim “You will never look this good” Schubert, and Chris “You can’t touch this” Wiegner.  Of course there were others I cannot remember due to the fact the blood was not pooling in my brain at the time.  After I chatted, drank and posed, I left for Jet City where I continued my socializing over fresh Mimosa’s made with love by Jessica.

As I drove home I reviewed the race and what the heck happened to make it so rough.  I do not like excuses, so the fact that I am a little older, it was humid or the course was boring are not ideas I choose to partake in, but problems I personally created I can learn from.

  • I did not fuel properly Friday night.  I know better.
  • I had not been putting any real distance in my recent workouts.  I had been doing less distance and more interval training.
  • I know I have been losing a lot of weight without trying and not feeling as energetic as usual lately and refused to address it. 

My intentions to address these mistakes are:

  • Revert back to being more responsible the night before race day. 
  • Obviously, put my longer distance runs back in while keeping a couple of interval workouts. – Lesson Learned: There is no substitute for distance.
  • I am incorporating a couple of whole, wheat free, grains back into my diet.  Specifically, Gluten Free Organic Oatmeal and Quinoa, to see if I can get my energy and weight back up. 

How were your races and/or workouts this weekend?

Carpe Viam!

Rock n’ Roll St Pete Race Recap…Lessons Re-Learned

Rock n’ Roll St Pete Race Recap…Lessons Re-Learned

The crazy thing about not running “Best Damn Race”, was I felt like I needed another race to replace it.  It wasn’t very long after I got home on Saturday, that I had typed in the URL for the Rock n’ Roll series and registered for the Rock N’ Roll St. Petersburg Half-Marathon.  I have no idea what the driving need was.  I have plenty of races on the calendar, so what was another half-marathon?  I decided to chalk it up to the hype of BDR and the fact I wanted to race.  Is that a distinctive trait in all endurance athletes?  I have no idea.  I humbly request that you take a few seconds, put yourself in my shoes and let me know if you think you would’ve done the same thing.

RnR7

Ben, Pete and I at the expo

I always get excited to go to the expos.  It isn’t the free stuff, or the vendors, it is the aura, the environment and the excitement of the race.  This expo was no different.  I wasn’t excited about any of the vendors or the new technologies, I was just excited to be there and take it all in.

Road ID did something new this year.  They were engraving on-site.  This was the first event I attended where this was an option.  What a great idea, and it was so easy.  Several kiosks were set up with their software running on it and all that had to be done, was pick the product (wrist band, dog tag, ankle band, etc), type the content of the engraving, slide your card to pay for it and they engraved it for you

Jessica Crate and I

Jessica Crate and I

right there.  That was my exciting highlight of the expo, besides seeing my friend Kat(Sneakers & Fingerpaints) volunteering with Brooks and Jessica Crate hanging out with Powerbar.

After hanging out with Pete and the gang and seeing a lot of friends at the expo, it was time to head home and chill out for the night.  Afterall, not only was I at the expo but I also did a little training ride on the bridges of Clearwater.

The next morning brought on the same excitement as always.  I didn’t wake up with the overall feeling of competing, I was more content with the positive anxiety rolling through my body at the idea of running.  Period.  I love races like this, especially since when I walk around either the start or finish I always seem to find someone I know.

RnR9

Cheryl & I at the Start

Driving to the event was not an issue.  My plan was to just find a place near Tropicana field, on the street or a cheep garage between the start and finish line, but at the last second I decided I really didn’t want to deal with it, so I ended up parking at the Trop for fifteen bucks.  This is one of the things I am not crazy about with the Rock n’ Roll race series.  Everything is an extra charge.  $15 dollars to park at the expo, $15 to park at the race, $5 for a shuttle from the finish line back to the start, $1 per runner you want to track, $5 for the runner to allow others to track and not to mention the $110 race fee.  I do enjoy the local races just for the fact they are usually all-inclusive.  Best Damn Race was the cure for all of this.  One price which even at full price was cheaper ($70), and it included parking, all the good food you can eat, and all the beer you could drink, but I digress.

My first perception was that this race was already increasingly superior to last year, at least for me, because mother nature was giving us a beautiful 57 degrees that morning vs my last experience with the race which was a very cold 33 degrees.   This for me was absolutely perfect.  The temperature would rise but by the time I finished it still would not have hit 70.  A small breeze filled the air with a clean scent, but I could not consider it wind.  Even though it was still a little chilly I decided to tough out the wait for the start in just my race attire instead of bringing anything extra for gear check.  As I turned the corner around Tropicana Field the start-line events came into my line of sight. There, looking down on the parking lot,  were three huge banks of port o’ lets, a few tents for info, volunteers, water and food, and of course the corrals.  My heart rate increased a little as the anxiety started to ramp up.

The Mini-Marathon was starting first, which was a 5k, and then the main event, the Half-Marathon, would start about 25 minutes later.  Making my way into the arena, recognizable faces started coming into

Stephanie & I at the start

Stephanie & I at the start

view.  This running community, no matter how much publicity it gets, is still relatively small, so racing seems to promote seeing the same faces at most of the events.  Even though I didn’t know a lot of the athletes by name they were recognizable, but of course it is not uncommon for someone to come up behind you and give you a big hug, or tap you on the shoulder to say hi.  I ran into Margie and her friend she was running with, as well as Cheryl, Stephanie, Mike, Wibke, and a bunch of others which calmed me down tremendously.  I decided that I would race this for fun and just let my legs decide what they were going to do.  What I decided and what happened were two totally separate ideas.

Around 7:25 the corrals were filled and as I was bib number 1062 I was to start in corral number 1.  The crowd noise was diminished to a slight whisper as this 13-year-old girl gave us a beautiful rendition of our national anthem, the gun went off and we were on our way.

My legs felt really good, my breath flowed easy and my form fell into place.  I was listening to my iPod, but the volume was low enough for it to be drowned out by the local bands that were playing on the course every couple of miles.  As I passed the first mile, I looked down at my Garmin which read 7:28 which was around 10 seconds behind the race clock, which made sense, but the pace was a little fast.  I decided to keep on going and let my legs decide.  My Garmin alerted me of my 7:30 pace at the end of the 2nd mile which turned out to be about a tenth of a mile

Feeling good

Feeling good

before I reached the race clock.   This is not uncommon with races.  The GPS signal grabs satellite data every three seconds and within a city, sometimes it does not make a connection for a few passes depending on buildings, and a variety of signals that can interfere with the accuracy.  I where a foot pod to record my cadence as well as fill the gaps when the satellite is not available, but the algorithm that fills the gaps will not do so until I have recorded the history at the end of the event.

When I crossed mile three at a time very close to my 5k PR time, I knew that I was at a pace that was way too fast for my fitness level at this time, but I was feeling really good, so against my better judgement I continued.  My pace stuck at a range in-between 7:26-7:40 until mile 8 and that is when it caught up with me.  Even though I was sticking to my nutrition, I started to feel the ache in my legs, and the tightness in my chest.  I got a hold of my breathing checked my posture, leaned in a little more and kept going, but unfortunately, my pace for the next 3 miles steadily increased.  I was pretty consistent with the people around me up to this point.  I played cat & mouse with a few of the runners, and I was passing people here and there and feeling pretty good about it, but for the last few miles, I would start to get passed.   Between, nine and ten, I saw Ben

Seeing a familiar face.  Thanks Ben Mena

Seeing a familiar face. Thanks Ben Mena

Mena on the side taking photos.  A familiar face usually helps, so I turned toward him and mucked for the shot, pretending I felt a lot better than I actually did.  My legs started getting heavier as we headed toward a small bridge, and I noticed Jessica Crate heading the opposite way toward the finish line, along with a lot of other familiar faces in that elite athlete group.  Just on the other side of the bridge my watch alerted me to mile 11 and a lap time of 8:31.  Out loud I yelled at myself, “Are you f***ing kidding me?” which gained me a few smirks and a couple of double takes from the others around me.  I assessed my form, and my efficiency and noticed I was pretty much jacked up, so I slowed my breathing, lifted my arms to put me back in the right posture, tucked my hips and leaned from my ankles.  I glided through the next mile at was alerted that I covered it in 8 minutes flat.  “Better”, I thought to myself, but I was weakening and I knew it.  I only had 1.1 miles left and while no matter what the finish line would be crossed, but it would be the longest mile of the race.

In a period that felt like two minutes went by when I saw Jessica running the opposite way, which could only be her cool down run, when I yelled and waved and before I knew it, she was in front of me.  Yelling at me to stay with her.  Her commands kept calling my ego to release anything I had left.  “Bring your

Elite Athlete Jessica Crate

Elite Athlete Jessica Crate

arms up, relax and let’s do this!”, is what I heard from her as I started leaning more and lifting my legs.  “400 meters Brad kick it into gear, c’mon let’s go!” is what sparked my kick.  I could see the finish line, it was right there all I had to do was take everything I had and just push to get there.  Jessica’s last words to me were “50 meters left, GO!!!!” and I took off with everything I had left.  Honestly, it hurt, but the pain subsided the nanosecond I crossed the timing mat.  The race clock said 1:45 on the nose when I crossed and I was disappointed in my time, but not in my effort.

My chest was tight, my back started to twinge a little as I retrieved my medal, took photos and started gathering after race treats.  Water, Gatorade, chocolate milk, bananas, strawberries, granola bars were basically shoved into my hands and I hadn’t even left the finish corral.   I didn’t know what to do with it all, but  I thought the race should really hand a plastic bag to the finishers so it could be collected without effort.  After all, we all just ran 13.1 miles, the blood isn’t exactly flowing to our brains.

Sexiest woman on the course Karen D.

Sexiest woman on the course Karen D.

I found a nice secluded spot to drop all my goodies, and start my post-run routine of lunges, stretches and squats before I started socializing.  I caught Jessica at the VIP tent and thanked her for bringing me in and then proceeded to hang with Tara Lee, Cheryl, Karen, Teresa, Holly, Mike, Brian, Stephanie and who knows how many others at the beer tent while we listened to Sean Kingston play live on the stage of North Shore Park.

I didn’t pay for shuttle ticket out of principal, and I kinda decided prior to the race I would just run back, which was probably going to be more of walk by the way I felt.  I said my goodbyes to friends at the beer tent and headed back to the VIP area to say goodbye to Jessica, when she told me that she parked at the Trop as well, so we could just run together.  “You know, I don’t run as fast as your slowest jog.”, I told her, but she just blew that statement off and we ran back.  When I say we ran, I am not kidding.  This girl runs like the wind and even though we were keeping a good pace for me, I know she had to keep looking back and slowing down.  I will say, when I reached the car, I felt

In the beer garden

In the beer garden

pretty good.  Looser and more agile.  This was a feeling I was going to have to remember.  All in all, 16 miles for the day wasn’t to shabby.

Have you ever run again after a hard race? How did you feel?

Carpe Viam!!

9-11 : 11 Years Later

September 11th will always remain a significant event in the history of this country.  The day when Osama Bin Laden dared to bring terrorism to the United States and unfortunately succeeded, at least at that point in time.  Where were you on that day?  I bet everyone I ask that question will remember exactly where they were.  Me?  I was getting ready to go on an interview for a job.

I was just coming out of the shower when the phone rang and it was a neighbor and really good friend of mine, Sue.  She told me that a plan had struck the twin towers and to immediately turn on CNN.  I swear I told her it must be a hoax until I actually did turn on the TV.  I was completely wrecked at the site of the replay of the first plane hitting the tower.  As the camera went back live to grab a shot of the destruction,  the other plane struck the towers.  I was completely floored and I felt like my whole body was over stimulated with anxiety.  Then the worst thing happened, I heard another explosion except this time it was not coming from the television.  It came from a distance outside my condo.  Oh, I didn’t mention that at the time I was living just outside of Washington DC and I had recently separated from the United States Army where I was stationed at the Pentagon.

Within three minutes CNN was relaying the story of the Pentagon.  I put some clothes on grabbed my Pentagon badge and left.  When I arrived just outside of the gate, guards were already posted at the parking lots and the entryways were fortified.  A soldier came to my window and told me to turn around, so I flashed my Pentagon badge and told him I wanted to help.  I had people in there and I was a trained EMT and I could at least help triage.  He wouldn’t have it.  I then asked to him to radio the head of security because I knew him and he knew me very well, but he had his orders and he was not going to make any special provisions.  I couldn’t argue with that.  All of the military police, security, and medical personnel were all under a great deal of pressure and being that I knew what that was like, I wasn’t going to argue.  I turned the car around and went home.  It took twice as long for me to arrive at home as it did for me to get there, but after walking in the door and immediately turned on the TV and there I sat, on and off, for two weeks.  I was a sponge for information.  I made frequent calls back to my old unit asking about people I knew.  On that day there were three soldiers who were, subordinates of mine at one time, missing.  Friends in other units also missing and two of my mentors pronounced dead; Sergeant Major Robert Strickland and Lieutenant General Tim Maude.

It was a crushing blow for me.  I had dinner at both of their houses.  General Maude would take me to the Officer’s Dining Room where “a little lunch” was a huge steak and baked potato with all the fixings.  SGM Strickland filled in instructing a couple of classes at Ft Jackson when I was in training and then continued my mentorship when I ended up at the Pentagon after Korea.  The only thing I could think of was that if I felt this bad, it had to be 100 times worse for any of the victim’s families.

My best friend Sean was living outside of Times Square at the time, and his auditions and work took him all over the city.  I immediately picked up the phone and gave him a call, but the circuits were overloaded.  I wouldn’t talk to him for three days.  The mood around DC and Virginia was somber throughout the coming weeks.  It was heavy with dread and confusion, but something positive happened.  I noticed that there was very little hostility toward one another.

Everywhere I went I could see citizens going out of their way for one another.  For example, an incident that happened to me; the roads were slick after a little rain and I ended up in a 4 car fender bender.  Maybe not a fender bender, but a hard love tap.  The front car hit the brakes, the car in back of her hit their brakes, then me, then the guy in back of me.  We all, got out, looked at our cars and we all had some small dents or paint nicks.  My Xterra had part of the bumper had come askew but it looked like it could be fixed pretty easily.  The weirdest thing was, no one was mad.  We looked at each other shrugged asked if anyone was hurt and basically agreed there was just too much crap going on at that time to worry about such a minor incident.  We didn’t call the cops, we didn’t exchange insurance info, we didn’t even exchange names.  We shook each other’s hands and went on our way.  I saw this happening everywhere I went.  Their were customers actually moving their carts to the corral at grocery stores or even helping the employee stack them.  I saw two, three, sometimes four cars stopping on the side of the road when a motorist was changing a tire asking if they could help.  The whole country was supporting each other.  It seemed to last for months before it started to slowly return to the normal disdain.

It was just an amazing sight.  I guess the question is why can’t we always feel that way toward each other?  Why does the country have to go through an incident of massive destruction for citizens to realize we need each other?

Unfortunately, there are not a lot of people that read my blog, but those of you who do, I challenge you to take an hour every day and think about other people before yourself.  As you are in your car, and you see another car that is really trying to merge into traffic but no one is allowing them to enter the line, stop and let that person in.  If you notice someone having issues loading groceries into their trunk, offer to help.  It is just these little acts of kindness that can change the world as we know it.  Lets prove that we do not need a major incident to bring our country together again.