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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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!

Catching back up with the Goof

My intention for re-starting this blog was to write more often, but the more I want to write, the more I find I have less to write about.  I have been reading a lot of blogs lately.  I enjoy reading them when I have the time, the only problem I am having is I am having way too many “A-HA” moments.  I read a great post and think to myself, “I should have written about that”, or “that was a great idea”, or the famous “I was going to write about that too.”  The issue I am having is being original and unique.  What does this mean exactly (as you may be scratching your head going, ok Goof, get on with it already)?  It means I have two choices.  As I peruse the new group I have been welcomed into, The Tampa Bay Bloggers, I notice two distinct kinds of blogs, the knowledge based, and the journal.  While both can provide very interesting information, I find that the latter can become a little monotonous.   Now for me, it doesn’t matter because I know, or am getting to know, most of the journal type bloggers and I enjoy reading those, but if I wasn’t associated with them, would I really want to read them?  I am not quite sure.

My struggle is that I want my posts to be creatively amusing while being interesting in a way where one of three things comes out of each post for each reader.  1) You laugh (or at least smile), 2) learn something, or at least remember that you learned it, or 3) you are emotional moved to some sort of action.  I don’t care if you end up being incredibly angry or even angry at me, if you are moved in some way I think I may have accomplished my goal.  Now is this too much to ask?

Susan & friend at WHM 2012

Regressing back to the title of this blog “Catching back up with the Goof”, let me give you the latest chronological items.

I was ecstatic to see my friends run the Women’s Half Marathon the weekend before Thanksgiving.  I had the opportunity to go out and cheer once again for a certain group of running and tri peeps and then being surprised to find even more women I knew that were running.  Kudos go out to Kat from Sneakers n’ Fingerpaints, Beka from Rebecca Roams, Anderson, Sarah, Jessica from Jet City Espresso, Elisa, Caitlin from Live, Sweat, Sleep, Repeat, Susan, and all the others out there I am probably missing.  It was a race that was a pleasure to watch and not just because there were a lot of fit and hot looking women in spandex(get your mind out of the gutter), but because the energy was higher than really a ton of races I have been a part of.  Maybe there is something to this “Girl Power” thing.  Can we harness it as a natural resource?  Can we use it in our cars? (Hey – get your mind out of the gutter I said.)

At least my sister,  Millie was happy
to see me.  I think.

Thanksgiving was very uneventful.  Thursday I worked out and hung out by myself for a while and then had dinner at Amy & Erik Eck’s home (my friend and coach).  I had the honor of hanging with a lot of great people to include the little new Godsend, Bennett Erik Eck whom is now just a couple of weeks old.  He is getting to be pretty adorable, if I do say so myself, and I am not being biased because I happened to (almost) be there at his birth.  That may be a whole other post I may need to write. (Note to self – see paragraph 1.)  There was plenty of delicious Paleo based food and a few dishes that were not so much, but everything was amazing.  After a long walk to help the digestion process I headed home and to bed due to my departure from Tampa Bay International Airport on the 6am flight to Chicago and my family’s belated Thanksgiving.  Needless to say Friday, family came over, there was conversation, there was food, there was more conversation, everyone went home, and I went to sleep.  The End.

Sunday, I was privileged to hang out at Moretti’s Pizza & Italian Restaurant with a very good friend from my high school years whom my influence had/has steadily increased his appetite for triathlon(patting myself on the back).  We have been continuing to keep in touch through email, phone and text, sharing information on races, plans and techniques.  He started swimming last year at this time right after the Chicago Marathon and last March/April timeframe competed in his first indoor sprint triathlon, followed by a couple more and finishing with his first Olympic in September.  Needless to say I was pretty proud of Big Guy last year.  Yes, his nick name was, and still is “Big Guy”.  Mine was “Bagelman”…go figure. (Pause for laughter)  Anyway, it was great to hang out eat a little pizza, watch the Bears kick some royal Viking butt and talk triathlon.

That left getting up at 3:30am on Monday for a 6am flight home to be able to put in a full days work.  I really didn’t think we had to leave as early as we did, but I was totally 100% wrong.  I made to the gate with barely 5 minutes to grab some McDonald’s coffee and ascend the jetway before taking off.   Security on Monday was brutal, but the flight was uneventful.  Thank you Southwest Airlines.

That is all I have for today.  I do have ideas vetted out for future posts and maybe some new developments in my coaching career that are starting to take shape.  All that and more to come.

Carpe Viam!

The Saturday/Sunday Supporter

What does it feel like to come across the finish line of any race with the support of the race volunteers and spectators?   Personally it is a pretty good feeling.  What does it feel like with the support of fellow racers, family, and/or friends?  My emotions tend to be more positively charged, and to a much higher level.  Endurance sports tend to be a little lonely during races anyway, so the support level on the course may even be a determining factor on the outcome of an athlete’s personal race.  How do you feel when you have friends and family at a race versus when you don’t?

I had the honor of being support crew for two races this weekend.  The first was the culmination run for the last session of my Fit2Run 5k group.  The race was Saturday Morning, in Dunedin, at the Our Lady of Lourdes 5k.  I really enjoy having my students at these smaller racers.  Not only does it give them the experience of the race, but it also allows them the opportunity to stand on the podium.  This race, we had an age group winner within my circle.  To no surprise Linda Shutt again took 1st place in her age group even after being out for a small injury.

The course was a little tougher than I expected, but a good experience for my runners.  It was a trail run, that included soft soil, grass, and even sand, so for some of my runners these posed a couple of new challenges.   If you want to know the truth, the marking of the race was a challenge for me as I actually wound up lost on the course and ended up completing a 10k instead.  (Pause for laughter)  Luckily my girls, and Carl,  all came across the finish line smiling and a couple with Personal Records.  If you enjoy small races with a couple of small challenges, check out Our Lady of Lourdes Annual 5k Run.

Tanner, Jessica and Cheryl before the Swim start

On Sunday the first TriRock series triathlon was in Clearwater with the start and finish lines at Pier 60.  Overall, I thought the race was run very well, and seemed well organized for an inaugural race.  The weather was perfect in my opinion.  A little chilly in the morning, with it rising to just under 80 degrees by the finish of the race.  I had three Tri-Peeps running, Tanner Stevens, Cheryl Henderson and Jessica Glover.  This was to be Jessica’s first Olympic, so all of our eyes were on her, not to mention her positive attitude is completely intoxicating and endearing.  You may remember Jessica from my Jet City posting as she is the owner and operator of my favorite coffee hang-out.

Jessica Rocking out on the Run

The race has two distances an Olympic, or as they call it, Intermediate (1500m swim, 25 mile bike, and 10k run) and a Sprint (600m swim, 13 mile bike, 5k run).  All of my friends competed in the intermediate distance, because all of three of them are pretty experienced in all three events.  The race started with music from live bands which only enhanced the energy radiating from the voices of the announcers.  It was the typical mad rush for the athletes to setup their transition equipment, dawn their wet suits and head over to the swim start.  One of the announcers sung the National Anthem, and I was very impressed as it was sung acapella.  As a performer I understand how difficult a piece the Star Spangled Banner is and I was incredibly impressed with his version.   He sang with a bluesy undertone but with a rock attitude.  By the audience reaction I would say it was a success.  In my opinion it was at least better than Steven Tyler version during the AFC Championships earlier this year.

There were a few waves for each distance with the Sprint starting 15 minutes after the last Intermediate wave with the swim being an outer and inner loop.  The finishers did cross in some instances, but the finish line was wide enough to accommodate both.  I didn’t see any issues with transition as it was large enough to handle all of the equipment and runners of turf were actually put down for the athletes bare feet.  (Note to any Triathlon Race Directors reading:  This small detail adds a huge comfort to athletes.  Just sayin’.)  The entrances and exits were clearly marked and even with the two distances using the same course, there was not a lot of crowding.  As a spectator I did enjoy the run being an out-and-back south and then north as well.  I was able to see my friends twice on the run before the finish.

I didn’t explore too much, but the expo looked small, but loaded with great vendors, the beer tent was sponsored by Red Hook which is pretty decent, and the headlining band was an AC/DC cover band, which for me was perfect.  Being a child of the 80’s has it’s perks, obviously.

Overall , I was impressed with the event.  I actually wished I would have been able to compete in it, but I enjoyed being there to support.  Out of our little group we did end up with Tanner on the podium for third place in the 25-29 age group at a time of 2:24:16.  With a possibility of two IMs next year I do not believe I am going to be able to compete next year either, but if I have friends that decide to compete I will make sure to be here again.

Athletes, Support and the Goof
Carpe Viam!