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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NYC Marathon: Goof Recap

NYC Marathon: Goof Recap

If you didn’t have an opportunity to read the epic writing in the previous post, I discussed the reason “why” I ran the NYC Marathon, then I highly recommend that you do.  Not just because the writing was fantastic, but it is my hope that the recap will be more emotionally moving.

Delta carried us to New York City and back with no issues.  I was upgraded to the business class on my departing flight, and returned to Tampa in economy class.  Even with my average size, I felt extremely cramped in economy.  Scott and his six-foot-one-inch frame looked extremely uncomfortable.  It is obvious, that Delta increased their upgraded business class at the expense of the comfort of the economy class passengers.  My suggestion to anyone flying Delta to the NYC Marathon, just include the cost of the upgrade if the flight it over 3 hours.

The plans were made well in advance for room and board.  After each of us declared our opinions for a hotel of choice, one of our teammates found a condo in Chelsea that would accommodate all of us comfortably and provide a full kitchen to save a little money on meals.

Per an email from VRBO (Vacation Rentals By Owner) we were to pick up the keys at a local pizza restaurant located next door to the building housing the condo.

Team Tampa PKD arrived around 4 pm and the employees working that afternoon had absolutely no idea what we were talking about.  Of course, we called the management company and were basically told they did not receive the contract.  When we had the contract in hand we called the agency back but no one would answer our calls.

Here we were, in New York City, on marathon weekend, not to mention the third and fourth game of the World Series, homeless.

Teammate Kevin O’Brien to the rescue.  Kevin works for a landscape development company and happens to travel quite a bit, which was lucky for us.  With his Hilton Honors status we were able to procure two rooms at the Hilton Garden Inn located in Tribeca.  Thank you Kevin.

The rooms were updated, immaculate and comfortable.  Another, nice little value add of the Hilton Honors was the choice of extra points or free breakfast.  Kevin being the generous person he is, opted for the free breakfast for us which again helped save a little bit of money.  Again, Thank you Kevin.

With all of us now settled, we headed to the Javits Center to pick up our NYC Marathon packets.  The bibs numbered up to 72,999.  It still amazes me how easy it is to retrieve a bib, swag and t-shirt at the expo.  It runs like a well oiled machine.

NYC Marathon The Javits Center

The Javits Center

There is a booth for every few thousand bib numbers.  The athlete walks up to the booth that includes their bib number, shows ID and their registration card.  Then they receive their NYC Marathon bib and other instructions, verify their info and then walk towards the t-shirt area where on the way, they pick up a plastic swag bag that also serves as the gear bag for the race.  The official NYC Marathon t-shirt area is well-marked with a line for the different sizes and within a few minutes of walking into the expo, the athlete has bib, swag and t-shirt.

NYC Marathon The Expo

That isn’t the most exciting part of the  NYC Marathon expo.  There are vendors from all over the country whom give runners have the opportunity to try and buy the latest gear and gadgets.

One aspect of the expo I really enjoy, is the aura and feeling of the environment.  There is an excitement in the air of the larger expos that increases my heart rate a little and excites me to race.  It is probably one of my most favorite parts of any race weekend.

NYC Marathon Team Tampa PKD minus Karen

The following day we made another visit to the expo simply to walk around and make some purchases.  I found a couple of vendors that I had met at other races  and made some new contacts for product reviews.  Stay tuned.

I have loved New York City since the first moment I stepped into Manhattan years ago.  I have a lot of friends here, and I just really enjoy the pace and excitement of the city.

NYC Marathon NYC Times Square

There is always one place, that is mandatory to visit, at least once, every time I am in town.  John’s Pizza.  I couldn’t believe my ears, when Rich and Kevin decided not to partake.  It was their loss, so Scott and I headed over to John’s for lunch.  Carb loading, baby, I just love it.

I could write a full post on John’s, so I wont go into the heavenly scrumptiousness of their pizza here, but trust this self-proclaimed, pizza connoisseur, when I say the explosion of flavors that emanate from each bite, redefines the word delicious.

NYC Marathon Brad & Scott at John'sNYC Marathon Brad digging inNYC Marathon The Pie

Saturday night, we were scheduled to have dinner with the PKD Foundation and the other runners from different areas at Carmine’s.  Scott, Kevin, Karen and I were all pretty familiar with the city and had even known of Carmine’s as it is pretty well-known.

That night we entered the subway and got off at 42nd street in order to head over to 44th where Carmine’s was located, as we started up the stairs from the station, Scott mentions the address which made Kevin and I do a double take.  2400 W Broadway, which was Broadway and 90th street.  At the moment we were on 44th st which means we were 46 blocks away.  That was a few miles from where we were at that point.

Of course like men we decided that maybe the address was wrong and went up anyway.  As it turns out, it was correct.  There was a newer Carmine’s uptown and we were in the wrong place and already fashionably late.

It ended up working out for us again.  We caught the subway up to 86th and when we arrived, food was just being served.  How long could this luck hold, right?

The dinner was fantastic and we met a bunch of really amazing people who were just as passionate about running for PKD as we were.

NYC Marathon PKD Runners NYC Marathon Carmines Table

Like good little runners we went back to the hotel and retired for the night in anticipation for the NYC Marathon the next morning.

NYC Marathon The Night Before clothes layout

As I mentioned both in the last post and in my NYC Marathon recap from last year; the logistics for this race are not the most convenient.  It involves a ferry to Staten Island then a bus to security, a decent walk to the assigned village and finally another walk to the specific corral.

An announcement came out from the NYC Marathon staff, about two months prior to sign up for transportation to the start and of course we all missed and ended up getting assigned the 5:45am ferry to Staten Island.  Since three of us had already experienced the ferry and knew that there was no accountability, we decided to just take the 7am ferry instead, not only giving us a little more time in the morning, but also keeping us out of the chilly temps for a couple of hours.

The lesson I learned here was there are two choices, either go by the scheduled time and arrive with a lot of time to spare, sit around have some coffee and bagels while waiting for the start, or go a little later and hope to make it to the corral at the time of your scheduled start.

We took the latter ferry and ended up having to wait for two ferries to get over to the island and then when finally getting on the bus, the traffic was so heavy we ended up having to rush to the corrals in order to make the 9:40 start.  It was probably perfect for the rest of the team that had later starts, but for Rich and I it was a little tight.  Personally, I do prefer the latter.

NYC Marathon Statue of Liberty from Ferry

I found my green village, dropped off my gear bag with my long sleeve shirt and pants, and headed to the corral just prior to the 9am cut-off to enter the corral.  Now I had about half-an-hour to stretch and use the portlet one last time.

I was talking to a woman from Basel, England when I heard my name being called.  Ryan Wallace, was a Facebook friend and runner I met at last year’s race.  A really fun guy to hang with, so after chatting for a bit we found we were looking at accomplishing the goal of 3:50 or better.  Score!  Someone to run with.

NYC Marathon Start Corral

In the Start Corral

They opened up the corral to head closer to the start line around 9:30am, and just after the final note to one of the most beautiful renditions of our national anthem I have ever heard, sung by opera singer (and runner) Susanna Phillips Huntington, and announcements by the executive director, the gun went off and we were running.

The NYC Marathon is the largest marathon in the world.  Largest meaning the most athletes run the course of any marathon in the world..  This year there were over 50,000 finishers.  It boasts spectacular views, fantastic support from the spectators, and a challenging course.  The route takes the runners through all five major boroughs of the city, starting in Staten Island, crossing the Verrazano Bridge to Brooklyn, heading north into Queens crossing the 59th St bridge, then into Manhattan crossing the Queensboro Bridge, north into the Bronx over the Willis Ave Bridge, turning south back into Manhattan over the Madison Avenue bridge and then finally the incline to the finish line in the heart of Central Park.

The experience this year was better than last, as the temperatures were much better as we started around 55 degrees Fahrenheit  and just a little breeze versus the 30 degree temps and 33 mph winds from 2014.

Ryan, his friend, and I started the NYC Marathon conservative for the first couple of miles, but as we rounded the first 5k I noticed we started to increase our pace.  I only was witness to it due to calculating my 5k under 27 minutes, which being under a 9 minute mile that soon, concerned me a little, but I was feeling really strong.

The spectators in the NYC Marathon are everywhere and they clap, yell and scream not only for their family and friends, but for any one they seem to be inspired by.  Statistics pretty much show, that even know there were over 50,000 athletes running this race, and hundreds of thousands of finishers in marathons all over the world, less than 1% of the population has finished a marathon.  In other words there were a lot of people to be inspired by during this race and the spectators expressed that.

NYC Marathon brad behind ryan

The Goof peeking out behind Ryan

Ryan and I ran together up to about mile nine, constantly telling each other to slow down, yet neither of us could hold a slower pace for very long.  About that point, a pressure emanating from my bladder was increasing to a point where I was just not comfortable any longer, so I speeded up to the mile 10 aid station to relieve myself.  My thinking was speed up, use the facilitates and then speed back up just enough to catch Ryan again.

Unfortunately, we didn’t cross paths again during the race.  I was out there on my own, all by myself.  It was just me and 50,000 of my closest friends.

There was plenty to see as I continued on my NYC Marathon journey.  Achilles International volunteers were out in droves this year with guides helping blind and other challenged runners through the race.  Guides would run in a formation with one tethered to the blind runner and then three-to-four others running on each side of them constantly helping to clear a path through the crowd.   It was so motivating, that I knew somewhere down the line in my own journey I would have to help like that in some way in the future.

As I crossed the 13.1 mile marker of this NYC Marathon, and saw the clock I realized that I had been running for an hour and fifty minutes.  That for me was fast, but I was still feeling really strong.  The sights of the area’s architecture, parks, people and the smells of the local restaurants were consistently keeping my mind occupied as I just let my legs decide what they were going to do.

I was concerned though.  I know enough about myself, that keeping this pace would have it’s consequences toward the final miles.

My favorite bridge on NYC Marathon course is the Queensboro bridge.  It feels like it never ends, but the view of Manhattan and the Hudson is spectacular.  Not to mention, the completion of the bridge is a u-turn with a horde of spectators that it feels like a roar of excitement is exuded from them.  I felt a boost of energy when I crossed mile 16.

I was actually a little impressed with myself as I hadn’t really slowed as of yet.  It is usually around this mile marker that begins the stiffness of the previous miles.

The next checkpoint for me is usually mile 18, but that too came and went without any real pain.  My inner dialogue started having delusions of grandeur of possibly finishing the race around the 3:40 mark which be a huge PR for me.

As I crossed the Willis avenue bridge, I felt the start of a twinge in my left leg and a smile crept across my face and out loud I said to myself,”There it is.”

The NYC Marathon mile 20 clock showed I was two hours and fifty-two minutes into the race, which was already better than last year.  My thinking at that point was that I could pretty much slow to a ten minute mile at this point and still cross under four hours, but that didn’t happen.

Mile 21 came at just three hours which was a first in a while for me.  I am usually only at 20 by three hours and here I was a full mile closer to the finish.  My period of optimism was cut short by a stiffness in my right leg that quickly became painful.

NYC Marathon Starting to hurt

I walked though the next NYC Marathon aid station and grabbed a banana from the hand of a volunteer thinking just get some more glycogen to my legs so I finish this last five miles.

What little stride I had became periods of walking between miles 22 and 23 as the pain started to sear and engulf the rest of my leg.  It was getting harder and harder to bend my right knee as the stiffness was setting in.

Central Park came and the crowds were getting louder and more dense.  I did not want to walk through the park with all these people.  I wanted to run in strong, but the pain was getting more and more intense.  I actually yelled at myself, “C’mon legs.  WTF are you doing!!!”

NYC Marathon Almost There

My mind drifted to Erika at that moment.  As I was trying to run stiff-legged and just suffer through this intense pain, I thought that this frustration and uncomfortable feeling must be what Erika feels all the time.  The disappointment at feeling run down, the pain that comes with these huge cysts on her Kidneys and the eternal uncomfortable feeling that keeps her from sleep and just enjoying life, must be one hundred times worse that what I was feeling.

If Erika had to continually go through this pain, then I could at least endure it until I reach the finish line.

I didn’t stop running, no matter how much it hurt.  I thought about Erika and the last couple of years of misery she must have been going through, and how Jennifer would also have to also have a painful times ahead through her recovery from donating a kidney.  It kept me going as I really felt like I was going through it for them.

I am not a totally idiot, I know that running the NYC Marathon of which I enjoy doing, really would do nothing for either of them.  It was the fundraising and support where we as a team were doing the most good.  Maybe it was for me.  Maybe because I was not able to donate my kidney, that I the pain I was feeling now was so that I could empathize with both of them.

NYC Marathon The Finish

The NYC Marathon finish line was just as glorious as the other marathons I have completed.  I was extremely happy to cross in 3:56 and at least beat my time from last year by about 10 minutes.

My official NYC Marathon finisher was medal handed to me, I was congratulated by a volunteer and ushered through to take continue the long mile walk to retrieve my gear bag.  I was engulfed on all four sides with athletes as we all did the marathon shuffle through the park.  There was a sense of peace and a little giddiness that filled the air.

NYC Marathon Medal FInish

We all did something extraordinary today.  Whatever the reason “why”, we were bound at that moment by the accomplishment and conclusion of a journey that started with the decision to embark, the hours of training and the final step across the NYC Marathon Finish LIne.

NYC Marathon Stepping Across the finish

Once dressed in dry clothes, I found Rich and we headed out to The Keg Room which was where Team Tampa PKD would gather back together.  As Rich and I were in the first wave, where he PR’d at an incredible time of 3:27, we arrived first.  Kevin, whom was actually in the last wave to take off, showed up next followed closely by Karen and finally Scott.  Everyone finished and accomplished what they set out to do, but I was most proud of Scott.

NYC Marathon Keg Room

Scott had micro tears in his gastrocnemius muscle (Calf) and had been trying to rehab it for the last couple of weeks.  I really didn’t think he would finish the NYC Marathon and we all told him it would have been ok if he didn’t .  He did though and under 5 hours with walking.  He also said that he felt like he didn’t feel like he did anymore damage.

NYC Marathon

Scott Bragan

I am proud of the whole team.  Team Tampa PKD was able to raise over 20,000 for PKD, finish the NYC Marathon and, most importantly, find a kidney donor for Erika.

NYC Marathon

Team Tampa PKD – (L to R) Scott Bragan, Rich O’Dea, Karen Dempsey, Brad Minus, & Kevin O’Brien

 

What kind of challenge are you partaking in or plan to journey towards?

Carpe Vitam!

Ironman Florida – Race Recap

Ironman Florida – Race Recap

For a long time, it has been called the Granddaddy of all endurance events, the Ironman triathlon. A 2.4-mile swim, 112-mile bike and a 26.2-mile run done consecutively in the same day. Of course, nowadays, double, triple, and even deca Ironman distance triathlons are becoming more and more popular, as well as 24, 48 and even 72-hour mud and obstacle run challenges. If you are calling me crazy for doing my second Ironman, I can introduce you to at least a few people who do challenges that make Ironman look like a game of hopscotch. (Yes, Matt “UltraIronBeast” Dolitsky, you are one of those.)

This competition for me was a learning experience in overcoming obstacles, most of them mental. I did not PR, or even come close, but I now understand completely the quote, “The mind will quite 100 times before the body does.”

Pre-Race

IMAG0372

Pete Amedure, Kari Eichen, Kat Ward, Jamie Breibart and myself all decided to drive up Wednesday morning in order to get acclimated to the environment and eliminate and reasons for not being prepared for Saturday’s race.  Pete, Kari and I were in my car and had a great time on the way up.  Of course, there was a stop at the Huddle House in Perry Florida where we ate and laughed to a point where I spaced out and left my phone, and didn’t realize it until we were half-an-hour from Panama City Beach.  It didn’t help that I was in the middle of contracts and had all my recruiters contacting me about interviews and new opportunities.   (I ended up remedying this by sending FedEx to the restaurant and delivering it to our hotel.  In the meantime, Google Voice was a tremendous help.)

We arrived at the Laketown Wharf complex where we stayed in a luxurious three bedroom, three bath condominium, with a beautiful view of the gulf.  I give this hotel/condo complex four stars.  It had everything needed including a nightly water and light show that rivals the Bellagio in Las Vegas.  Well, not really, but it was a fun amenity.  The condos all have a full kitchen, with dishes, glasses, silverware, pots and pans, coffee maker, and a full-size refrigerator.  Everything needed for the athlete, and spectathletes, to remove all those pressures of nutrition, and early morning breakfasts.  The area also has plenty of great restaurants for good eating as well.

Afterward, we walked the quarter mile to athlete check-in to receive our chip, bibs, bags, and swag.  I was a little disappointed in the swag this year.  Last year they gave out beautiful TYR transition backpacks, but this year it was a very inferior white backpack that looks like it will fall apart.  Jamie’s actually did, so they gave her a replacement immediately.  The expo was about twice the size that it was last year, with a host of new vendors.  Verizon was displaying their goods, as they were the tracking sponsor this year, along with Newton, Fit2Run, a local bike shop and a bunch of the regulars.  Refuel was there, talking about Chocolate Milk, so I did create a video with them talking about the benefits of it.  I will share that link on Twitter when I receive it.  It should be good for a couple of laughs.

1450699_10101701558914161_1053420488_n

After that, we spent the next couple of days, taking in the aura of Ironman, preparing and eating.  Eating was a non-stop event for us.  I knew from experience that immense calories were going to be needed in order to be comfortable on the course, so I encouraged our team to keep eating as I did myself.

_MG_2276Thursday night was the athlete welcome dinner, and I was almost embarrassed.  My recollection of the 2011 athlete dinner was so wonderful, that I really talked it up and encouraged Pete, Jamie, and Kari to come.  Jamie decided not to go, but I was so excited for Pete and Kari to be there I couldn’t contain my emotions.  Unfortunately, I was sort of let down.  It seemed unorganized and hurried.  Yes, my favorite pro-triathlete and world champion Mirinda Carfrae was interviewed on stage, so that was great, but the rest of it was about charities and a couple of athletes overcoming their own obstacles.  There were video presentations about a woman who was competing for her husband who died the year earlier while training, and a quadriplegic who was competing to show the world that anyone could do anything if they just challenged themselves.

1394432_10102251072868771_978366175_nYes, their stories were inspiring but I just felt like it was too much and way too long.  In 2011 the presentations were balanced between the negative and the positive inspiring stories and we even had an athlete briefing by the race director all in the span of 90 minutes.  It held the attention of every athlete to a point where the announcer almost didn’t need the microphone.  This time, a good portion of the athletes conversed right through all the presentations to a point where it was hard to hear the MC with a microphone.  I felt like I let my friend Pete down to a point where I was apologizing so much on the walk back I became annoying.  Sorry, Pete and Kari.

_MG_2265Friday, the anxiety hit like a ton of bricks.  You couldn’t cut the tension in the condo with a Ginsu, serrated edge knife.  We ate breakfast and then headed down to the beach to get in the water with our wetsuits.  The waves sets were barreling to the shore with such force that the red, “no-swimming”, flag was flown, but we knew we needed to at least get in the water for a few minutes just to test out our goggles and our wetsuits.  Surprising enough, even with the force of the waves, I thought I became a little more confident.  I was able to stay on the surface of the water, and I practiced duck diving through the waves instead of trying to swim over them.  I really thought I may have a chance of being faster out of the water than I thought.

Afterward, we talked through our transition plans to double check our gear, 1383330801836checked to make sure our bikes were ready to go and proceeded to transition to check-in everything.  We had decided to try and wait out the rain, but unfortunately, I had a phone interview which had the chance of exceeding beyond the time check-in would close, so we walked down in the rain.  The line was so long, I was going to be cutting it very close, so afterward, I ran back to the hotel.  On the way back, I dropped my phone and cracked the screen.  Yes, I had the phone back in my hands all of two hours and I dropped it.  I have never broken a phone before,  ever,  and here I had two phone interviews and I cracked the screen.  I was lucky enough that the phone still worked with voice recognition and a little effort, so the two interviews scheduled went off without any problems and I confirmed them both for second interviews as well.

That night we had a good dinner at the Wicked Wheel and we were all in bed around 9 pm ready to take on the Ironman.

Race Day

As predicted, the night before was restless but I did end up sleeping a good 4-5 hours before the alarm went off.  As planned we dressed in sweats, grabbed our “Special Needs” bags,  nutrition for the bike, and headed to transition around 4:30 am.  We were body marked, checked our bikes, dropped our bags, and then headed back to try and leisurely eat breakfast, and dress for the race.  Kari cooked eggs and turkey bacon, I cooked oatmeal and we all hung out for a while and tried to prepare ourselves with our loved ones.  It was kind of surreal.  I remembered these moments from the first time I competed in this race, but it still seemed like it was all new again.

We dressed, pulled on our wetsuits halfway, hugged and headed for the start line.  We walked 1393113_10202369776593562_1301605987_nwith Kari, Kim, and Danny down to the start, but athletes had to enter separately than spectators, so when we finally hit the beach we couldn’t find them.  I really wanted to see them all before the start, but I knew I would be ok if I didn’t, but Kari had Pete’s goggles in her bag, so now it became imperative that we find them.  We walked over trying to find them, so when it came to a point where we had no time left, we dropped our stuff and proceeded to button up our wetsuits and prepare to go under the arch.  It was at that moment, our party found us.  Talk about cutting it close.  We hugged, gut our well wishes, wished each other luck and headed into the mass of athletes preparing for the start.

This year was a little different as signs were being held up with expected times for the swim.  It could be compared to pace groups commonly found in road races except instead of going deep from a start line this went wide along the shore with the idea that if the slower swimmers would be the widest from the buoys and would fall in behind the faster ones.   This was thought to bring down the chaos of a mass swim start, but for me, it was worse.   I have been in comparable rough water,  hit, kicked and swam over before and I always kept on swimming no matter what, but this time I was kicked so many times with the last time throwing my goggles from my face.  It took me a few minutes to find them floating away from me, but I was able to put them back without too much trouble.

When I finished my first loop, the clock said 1:11 which was very slow.  I thought I should be able to make up at least three minutes on the second loop, so I shouldn’t be in any danger of not making the 2:20 cutoff.  I found a rhythm and just kept swimming, but I veered to the left of buoys and to keep correcting my course.  When I made the turn for the straightaway to the swim finish,  I glanced at my wrist to check my Garmin to see how much time I had left, and it was gone.  Not only could I not find out what I needed to cross the swim finish, I wasn’t going to know how fast I would bike, or run.  I wouldn’t know when to take my nutrition or even what time it was.

0477_16758Three buoys from the end I ended up with a paddle boarder on the left of me and jet ski on the right.  The paddleboarder kept yelling the time I had left.  “You have 8 minutes. You got this just keep going.”  I have to admit, the idea of a DNF crossed my mind and it did not scare me.  I thought to myself “would it really be the end o the world.”  I would be able to support Pete, Jamie, and Kat and I wouldn’t have to worry about biking 112 miles, chafing, nutrition, none of it.  Of course, I wouldn’t get to cross that finish line and I would feel like a failure and that is what really scared me.  It wasn’t the disappointment of my friends or even my family, it was the disappointment I would have in myself.  That never-ending coulda, woulda, shoulda would really haunt me, so I sped up and went as hard as I could.  The waves after the sandbar helped and even though I got caught up in the rope tied to one of the lifeguard’s flotation device I was able to hit the beach at exactly 2:20 getting me over the timing mat at 2:20:08.

I don’t mind stating that I was exhausted.  I have stated it time and time again, that I am not even a good swimmer, but this really put it in perspective.

I ran into transition and the volunteers stated I had eight minutes to cross the bike mat, so they hurried me into my bib and jersey I was using for the bike, put on my helmet and shoes and rushed me out into transition to grab my bike.  I crossed and headed out on my 112-mile journey.

My lungs were screaming and my stomach was churning, but I just kept going.  I0477_15604 passed the mile 10 marker and about, what I estimate was around the 12-13 mile mark, nausea started.  I pulled over to the side of the road and vomited sea water over the guardrail.  Unfortunately, I have what is called a vasovagal response to vomiting, which basically means I pass out cold.  I woke up, splayed out on the side of the road with the sun shining in my eyes.  It took a while to get my wits and balance in order to get back on my bike.  I continued slowly with the thoughts of turning around and just ending it.  Who would blame me?  I became sick on the bike, no one would care.  With my stomach still churning and my head spinning I decided I would go to the twenty-mile marker and if I didn’t feel better I would turn around.  The earlier thoughts I had of a DNF plagued me again and when I saw the 20-mile sign, I was still feeling sick, but better than I did.  I took in some of the Isagenix mix I had in my bottles and decided to go on to the next marker, but it wasn’t more than a mile later I realized that if I turned around at the 30 mile mark, I would have biked 60 miles by the time I got back to the start.  That’s when I knew I had it in me.  It no longer was about time now it was about finishing.

From that point on the bike ended up being uneventful.  Sure, there were minor challenges.  For instance, the wind picked up quite a bit, and of course, I still had no perception of time, except for when I asked, but I just put my head down and kept going.

Here is a little lesson learned while I was on the bike.  As I mentioned the wind became a challenge during the bike, but I decided to wear an aero helmet and while I was in aero position and looked down, the wind became a little less a factor.  I found myself being able to pick up a higher cadence.  The minute I looked straight I could not only hear the wind, but I felt like someone had hit the breaks on my bike.  Every article and person always said, one way and the cheapest way to become more aero was a helmet.  They were right.

Being the last one out of the water did have one advantage.  I wasn’t going to get passed.  I was doing all the passing, and with each rider I passed, I felt a little bit of mental boost which helped a great deal.  I rolled into transition in a little over 7 hours, which, in my estimation, had me on the side of the road for a little over 30 minutes.  All-in-all it wasn’t actually that bad.

A volunteer grabbed my bike, I snatched my run gear bag and was greeted in the changing room by my friend, and client, Hugo Scavino.  He helped me rid myself of the bib and bike jersey and don my shoes and hat.  After a huge hug, I headed off onto the run course.  I stopped briefly for words of encouragement, hugs and kisses from Kim, Kari, Maria and Anne, and off onto the course I went.  I walked for about a quarter mile before I started running.  I was kind of amazed.  I felt like I was able to transition to my running legs a little easier than the Augusta 70.3 I competed in six weeks earlier.  I hit the first aid station in about 1.5 miles and I was feeling pretty good.  I formulated my plan of running from aid station to aid station and just walking while I was getting water and nutrition.  This worked for the first loop.

0477_16910Pete and Jaime passed me at my mile 3 and their mile 10 and we shook hands and I motivated Pete with warning him I should not be able to catch him.  Of course in the back of my mind, I was questioning if I could somehow make up 7 miles on him.  Dave Nardoski caught up with me on his second loop, so I walked and chatted with him for a few minutes before I picked up the pace again.  At mile 6 I saw Kat looking really strong and I yelled some encouragement to her as I passed.  The halfway point for the first loop is in a park and I was feeling pretty good.  I started doing the math in my head for what it would take to catch up to Pete and Jamie.  The idea of the three of crossing together seemed surreal but possibly realistic.  At mile 10 I saw Jamie and she had picked up the pace from Pete, and she looked really good.  Obviously, the three of us crossing was most likely not going to happen unless I could really pick up some speed and Pete and I could catch her.  A little while later I saw Pete again walking.  We stopped for a minute and he told me that everything hurt.  I gave him some encouragement and we parted.  Just prior to the turnaround I found myself running next to Lew Hollander.  Lew, is an 83-year-old, twenty-time Kona qualifier and finisher.  He is extremely inspiring and is the epitome of the idea that age doesn’t have to be an excuse.  We chatted briefly, he gave me some motivation, I congratulated him, he ran into the finisher chute and I made the turn.  Kim and Danny were on the other side of the turn, so I was able to see them and get some love and hugs from Kim.  She actually ran a little bit with me before I headed off.

I was hurting now.  At mile 14 I slowed to a walk.  My feet were screaming in agony, my hips, quads, hamstrings and IT bands were in a lot of pain and I started getting a twinge in my back.  I didn’t want to walk, but my legs were not letting me run either.  I decided I would walk to the aid station of after mile 15 and continue from there.  It didn’t happen the way I wanted.   I ended up doing a series of run/walk intervals all the way to mile 18 where Pete and I crossed for the last time.  We high-fived each other and continued on.  Not too far ahead I stopped to use a portlet, but when I exited I became turned around and stupidly started running in the wrong direction.  I caught myself about a half mile before I realized what I was doing and quickly did a one-eighty.  I guess I was meant to run even more than a marathon this time.

I did meet Susan, a member of the Sarasota Storm Tri Club, which I have participated in races and training with.  We chatted and played cat and mouse for a while.  Susan had a very steady pace, so I would catch her and then when I would walk she would pass me.  This happened about 3 or 4 times throughout the marathon portion.  After getting completing the out-and-back in the park to head to the finish I started to feel like I just was about done with this whole thing.  I was walking more than running, I was in pain and I was just ready for this experience to end.  When I saw mile 20, I thought I only have a 10k left.  I could do a 10k in my sleep.  I started to pick up the pace just a bit.  I walked through the aid station in between 20 and 21 and started talking to myself.  “C’mon legs.  Just one more training run.  I need ya.  Relax.  Use gravity as momentum.  We can do this.”

Ahead was mile marker 21, and it was then when I decided, there will be no more stops at aid stations, there will be no more walking.  It was time to get this done.  I picked up the pace and never looked back.  I caught up with Susan at mile 22 and I told her to come with me.  This was just a 5k with a one-mile warm-up.  She said something that really motivated me.  “You are really strong, Brad.”  Who was she trying to kid?  It wasn’t 12 hours ago I had thoughts of quitting.  I didn’t quit though and here I was 4 miles from the finish of my second Ironman.  I picked up the pace even more to a point where I was running at a sub 8:30 pace for a bit.  I was in a lot of pain, but it was going to be worse if I stopped.  Every time I passed another athlete or spectator they would say “Good job” and that just fueled me.  A couple of the spectators would yell, “Awesome pace keep it up!”  I ran through the Tri Club village at 25 when someone yelled “Go Goof GO!”, so I even picked up the pace even more.  When I finally reached the chute there were two people running together in front of me and I didn’t know whether to let them go ahead or pass them.  I passed them and sped up even more in order to make sure I was alone at the finish line.

I saw the finish line and didn’t even look at the clock.  After all, I hadn’t known what time it was up to that point, so what did it matter now.  The announcer bellowed, “Brad Minus from Tampa Bay, YOU ARE AN IRONMAN!”  Oh, how sweet that sounded.  Especially after being kicked, and hit in the water, losing my goggles and Garmin, vomiting and blacking out on the side of the road, and running through all that pain.  I finally reached the finish.

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A volunteer escorted me to Yvonne Van Vlerken, the women’s first-place finisher, who placed the medal around my neck.  We congratulated each other and she gave me a hug, and then I continued with my handler to get a shiny warming sheath, and a finish photo before she handed me off to Kim, Maria, Jamie and the Dannys.  I saw Pete sitting down and we just looked at each other with pain on our faces but pride in our eyes.

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The rest of the night consisted of pizza and hard cider and regaling stories of the race.  PB&J had accomplished what we set out to do a year earlier.

578495_10102260791193171_715325386_nJamie was the heroine of the night.  When she decided to run she end up fast enough to finish with a 13:50.  I am still so proud of her.  Pete ended up a little under 15 and I ended up with a 15:09.  I am not happy with it.  It is significantly longer than 2011, but I finished and everything considered, I did have fun.  That is what matters most.

Thank you to all who tracked and reported on Facebook, for all the prayers, thoughts, motivation and kudos, Anne, Kari, Maria, Hugo and all the other voluneteers, Kim for supporting me and especially to Pete, Jamie, & Kat for being my training buddies through this journey.

Carpe Viam!

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How to Improve Nutrition During Cancer Treatments

How to Improve Nutrition During Cancer Treatments

I personally have been involved with charities that specifically relate to Cancer for over a decade now.  With that in mind and the fact the my friend Ben Mena has taken on a challenge with the The Little Things for Cancer and created a team to run the Marine Corps Marathon, I thought this would be an appropriate time to incorporate a guest post by my friend David Haas.  His bio is at the bottom of the post, but he is very active in creating awareness and outreach for Mesothelioma.  Enjoy this great article and pass it on to anyone you know that cane be of benefit.  Carpe Viam!

How to Improve Nutrition During Cancer Treatments

Nutrition plays an important role in helping to prevent many types of cancers, but it also plays a major role for those going through cancer treatments and therapies. Eating the right foods can help you maintain your energy levels, gain needed strength to go through treatment and improve your quality of life. However, vicious side effects such as nausea, loss of appetite and extreme fatigue can seriously affect your ability to eat.

Learning how to side step these problems and improve your nutrition can make cancer treatments easier to handle.

Nausea

Common cancer therapies such as surgery, radiation or chemotherapy often result in nausea. Since weight loss can lower immune system function, sap your strength, and lower your vitality, it’s particularly important to learn how to improve your nutritional condition when nauseated.

Start by eating smaller meals more frequently throughout the day. Sipping carbonated beverages, using foods or drinks that contain ginger; sipping clear soups and avoiding spicy foods can also help. It’s also important to stay hydrated, so focus on foods that contain plenty of liquids such as puddings, custards and creamy soups.

Loss of Appetite

The stress and emotional upheaval that comes with a cancer diagnosis can seriously affect your desire to eat. Uncertainty, fear of the unknown and strained family relationships only adds to the burden. Even if you don’t feel hungry, it’s important to eat a balanced diet that’s high in protein, fruits and vegetables. The University of Arizona Cancer Center suggests you take advantage of the time of day when your appetite is best.

Focusing on higher calorie foods for both meals and snacks will help because you won’t need to eat as much volume. Try adding fortified protein powders to milkshakes, snack on cheese and nuts, and add sauces or extra fats to your vegetables. Making sure you exercise everyday can also help to increase your appetite.

Fatigue

When you’re tied and worn out due to anxiety, medication, or treatment, poor nutritional practices only makes the depression or dragged out feeling worse. Getting plenty of liquids, exercise, and nutrient-dense foods in the form of colorful fruits and vegetables are important to keep the fatigue from getting you down.

While some causes of fatigue from cancers can’t be avoided, like the symptoms of mesothelioma, make sure you’re eating plenty of iron-rich whole-grain cereals, getting adequate sleep and eating enough protein foods such as eggs, beans and dairy. While paying attention to nutritional details can feel like it’s more trouble than it’s worth, keeping your nutritional intake high during cancer treatments can give you that extra edge you need to survive.

David Haas
Joining the MCA in 2011, David Haas is the Director of Awareness Programs. In additionDavidHaas to researching much of the information available to our site’s visitors, David often blogs about programs available and campaigns underway at the Mesothelioma Cancer Alliance. David is a fitness enthusiast who frequently runs, climbs, and bikes for enjoyment. He is also very involved in outreach associated with awareness about the dangers of asbestos for many different organizations and groups of people.
Read more: http://www.mesothelioma.com/blog/authors/david/bio.htm#ixzz2PVMlj2OR

Goof Race Recap – Climb for Air

Goof Race Recap – Climb for Air

What a weekend!  I raced with Team Foley Saturday during the Fight For Air Stair Climb in Tampa at the Bank of America building, then I did my first triathlon of the season at the HITS Ocala Olympic Triathlon.  Needless to say come Monday morning I was a little stiff, but full of rigor because of what I accomplished.

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Saturday morning the alarm went off at 5:30am which actually was about 45 minutes later than during the week.  (WOO HOO!  I got to sleep in.)  I had no trouble jumping up, taking a quick shower to wake up, and heading into downtown Tampa for the Fight for Air Stair Climb.  These stair climbs are sponsored by the American Lung Association and are held all over the country.  The Tampa event consists of a team event, an individual event and a firefighter event.  The Team Event, incorporates an undetermined amount of members on the team, and is scored with the top 3, lowest times.  The members of teams, and athletes not members of teams, are entered into the individual event which incorporates the common age groups and is scored based on the individual’s performance.   The firefighter event, is strictly for active firefighters sporting their full protective gear.  Boots, pants, coat, helmet, tank and mask, while then racing up the 42 flights.  It is an incredible site.

I have been a member of Team Foley under the leadership of Captain Lisa Jamison for the last couple of years.

Lisa, Our Fearless Leader

Fearless Leader
Lisa Jamison

John Foley was a good friend of hers whom passed due to lung cancer, so our team has always dedicated our performance to him.  The last two years we finished first and won the team competition, but unfortunately a team named “7 Minutes of Pain” ended up winning, but we finished a close second.

The event starts with the normal registration and announcements outside the building and then the teams are brought in by their predetermined time, to the stairwell.   The bibs we are given have timing chips built in and a couple of steps before the first set of stairs is a start mat with the finish mat at the top to capture the times.  We arranged ourselves from fast to slow, so their would be very little passing that would cause a delay in any team member’s time or interrupted strategy.  I was positioned right behind Eric Scola, a CrossFit instructor and friend who was in obvious excellent shape.  He took off as I waited required 10 second gap in-between athletes before I started my journey to the top.

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First Flight

For such a short race, it feels like forever.  There are different strategies to running the stairs.  Last year I blasted up 15 flights, before my lungs decided they had enough and I had to slow down.  This year I decided to take the same pace all the way up.  I found a rhythm of pulling on the rails and double stepping almost the entire way.   I did take a few single steps about 4 times during the duration of the race, but I mainly stuck with the double.  It ended up working for me with a time of 7:22 which was just about the same as I did last year, but I felt better and recovered faster.  In 2012, my lungs started really burning around floor 30 and it was very difficult to continue and it lasted almost 30 minutes after I completed the climb, but this year I ended up at the top feeling pretty good.  That is, until I sat down.  The burning sensation caught up with me as I was recovering in a small room at the top with a bottle of water.  It was very uncomfortable.  Thankfully they did not allow us to stay as long as we did in the past and shooed us back downstairs.  With the fresh air, I ended up recovering in about 5 minutes from the moment I exited the building.

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Finish

There is no ventilation in the stairwells or humidity for that matter and I believe after using maximum effort without regards to heart rate or respiration rate, it leads to that burning sensation for me.

After recovering an drinking some more water I found myself feeling really good.  It is the longest 7 minutes of my year, and I am so happy I have the ability to fund raise and compete in this race for Lisa and Team Foley.

 

Do you want to join us next year?

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Carpe Viam!!

Effortless Swimming Goof-Out #1

Effortless Swimming Goof-Out #1

In my post Goof Views and News #1 I again mentioned that swimming is my weakest event in the sport of Triathlon.  I remember completing a bike workout with the A-Train and one of our athletes David Nardoski was complaining of how slow a swimmer he was.  When we compared times, he was still 20% faster than I was or, am.  (Just for your information, David did not one, not two, but FOUR Ironman triathlons last year, plus a couple 70.3s as well.)

I also mentioned that I enlisted the help of Brenton Ford from Effortless Swimming and his Swimprove program.  If you are ready for a laugh here is the video I sent him for analysis.

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Interesting right?  Can you see those ankles?  How the heck am I supposed to move through the water with ankles that barely straighten past 90 degrees?  Unfortunately, the video didn’t exactly have the best angles so Brenton wasn’t able to analyze it, so I am hopefully going to enlist the help of a friend to do some more recording.  More videos are on the way. (Oh goodie, just what you wanted to see.  More horrible swimming.  Right?)

Yesterday, I completed the introductory lesson in the Swimprove Mastering Freestyle Program, which was 2000 meters of drills.  While at first glance the drills seemed rudimentary, even for me, they helped tremendously.

The workout when like this:

  1. WU(Warm-up): 250 any stroke
  2. MS(Main Set): 12×25 Kick on Back
  3. 12×25 Kick on Back with 20 degree rotation
  4. 12×25 Kick on Back with arm straight
  5. 12×25 Kick on Side
  6. 12×25 Kick on Side with arm straight
  7. CD(Cool Down): 250 Free

At first glance it doesn’t look so bad does it?  I didn’t think so either until I dug into it.  It was the amount of kicking.  As proof from the video, I do not have what any swimmer would call a strong kick, so it felt like forever for me to move from one wall to the other, but luckily that wasn’t the point of the drills.  It was to learn balance. and that, ladies and gentlemen, is a lesson I learned.  I finally felt what it was like to be able to have a steady plane toward the surface of the water without a lot of effort.

From the second set on, I put on a pair of Zoomers(short fins) so I could at least get through the workout in time for work, and with each set I felt myself feel the water a little more.  Of course all the “feel” in the world didn’t keep me from zigzagging down the lane, at least while I was on my back, but my whole body was at least on the surface without dragging my legs, which is a huge issue for me.

By the time I turned over and was kicking on my side, and allowed my arm to dip below the surface about thirty degrees, I felt like I was really moving.  I even had an epiphany about breathing because while on my side I was forced to exhale out and almost roll completely over to get a breath.  I even started to relax a bit.  The cool down, while still not effortless, was far more streamlined than when I first entered the water that workout.

I think Brenton might have something with his Swimprove program.

Stay tuned, boys and girls, for more highlights from my journey to a faster more efficient swim.

Gasparilla Distance Classic

Runners – Have a great race weekend!

Carpe Viam!