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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Goof Review – Newton Energy & BOCO Running Shoes

Goof Review – Newton Energy & BOCO Running Shoes

Here it is again, a long time since my last post.  Life happens and when it does, watch out.  It can really mess up the things you want to do versus the things you must do.  I am learning to prioritize what is absolutely important to me versus what is important to everyone else.  I hope to soon have that under control, but I digress.

Newton was nice enough to send me both a pair of the Newton Energy and the BOCO.  I am reviewing them together since I have found they are the same shoe with the only difference being the BOCO has a tread that is made for the trails and the Energy is made for the road.

To be transparent and honest, I am a certified Newton Coach, so I am a little biased towards Newton.  However, I rarely train in Newtons, as running is very personal I have my favorite running shoes to train in.

I do however, love the methodology behind them.  For those that do not know, Newton running shoes have 5 lugs in the front of the shoe directly under the ball of the foot.  The lugs have a higher or lower profile depending on the shoe.

The lugs serve as a reminder for running form by automatically driving the foot to land on the fore or mid foot, reducing the impact dramatically.

When paired with Newton Natural Run training, the shoe will decrease the effort level of transitioning to a mid or forefoot runner.

In my experience, after the runner has developed the habit, they no longer need to be running in Newtons, but most do not only due to muscle memory, but they also last about 4 times longer than other running shoes.

Prior to the release of the Energy, the core products Newton produced were the Motion, the Isaac, the Gravity and the Distance.  These models needed a transition period for the runner to get used to the way the lugs lifted the heel causing some calf soreness.

The Energy now has a lower profile of lug, and a transition plate which actually allows the athlete very tiny transition period, if any, before the comfort of the shoe settles in.

The EVA foam that makes up the sole of the shoe is extremely comfortable and highly accommodating to the road.

The only conflicts I have heard is the heel cup is a little shallow for some, causing some slippage during long runs.

Since one of the core beliefs of natural runners is that shoes should be tied just tight enough to secure the heel, this could be a problem.  I have always taught, the athlete needs nothing to support but themselves.

In other words, if the shoe is tied too tight, the shoe ends up supporting the runner.  By tying the shoes very light and only tight enough to secure the heel, the feet, the calves, the ankles are strengthened with every activity.

I personally have not found an issue with the heel cup even without the help of a runner’s lace, but I have heard of the issues.

I did get an eleven-mile run on the trails with the Newton BOCO and was I surprised at how well the tread grabbed the terrain.  

The trails I was running were meant for Mountain Bikes and that meant steep climbs and steep downhills and there was not a moment I did not feel secure.ZOE_0005.jpg

For new runners or for athletes transitioning to more efficient technique, I believe the Energy is the perfect shoe.  They are the perfect shoe to transition with before trying one of the core Newton models.

The BOCO is a great trail shoe for anyone wishing to start or continuing a journey into trail running.  They are comfortable, supportive and made me feel completely secure on the trails.

That’s my opinion and I am sticking with it.  Happy Running!

 

Carpe Viam!

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!

Goof Views and News #1

Goof Views and News #1

Hey there boys and girls, guys and gals.  It’s the Goof comin’ at ya from Tampa, Florida to give you the first episode of what I hope to be one of many.

The Goof Views and News.

These will be personal perceptions made during specific times or events that may resonate some of you and news of events that have happened or will happen in the future.  For instance, as I have posted on FB and Twitter, I have registered for the Chicago Marathon as I did in 2011 prior to the Florida Ironman.  Ta da!  The first news of the post.

The Views (Seeing through the eyes of the Goof)

I was at Disney World this weekend enjoying some rest and relaxation and I wouldn’t say it was an epiphany, but it was a clarification of sorts.  I just happened to be in line at Buzz Lightyear in Tomorrow Land when I saw a couple coming toward me. He was a larger man riding in one of those motorized carts, and she was walking beside him.  She wasn’t a small person either.  They obviously were not concerned about their conversation being overheard and I heard him swear at her for some reason.  She yelled back at him, “Well if you would do something about it, you wouldn’t have to ride around in that thing.”  He snapped back with, “You think it is that easy, well you try it.”  She ended up retorting with, “I am! You <insert explicative here>!  You don’t see me needing a <insert another explicative> wheelchair. Do Ya?”  The large man pushed what I assumed to be the accelerator and moved ahead of her.

This is what I recall, it may not have been their exact words, but it did make me look around a bit more during my weekend visit.  Without being completely rude I started focussing on the more obese adults and I noticed something.  Ninety-five percent of the adults that were obese looked miserable.  I am not including people that just had a few extra pounds on them, I am talking about adults that were obviously fat.

There was not one of them that looked like they were having any fun.  Here we are in the happiest place on earth, with perfect weather, scents of food, and sweetness in the air, upbeat music, not a noticeable speck of negative energy in the place and these people are miserable.  Why would anyone want to do that to themselves?  Don’t get me wrong, I have never been that big.  I have been fat where I needed to take some pounds off, but never obese, so I can only imagine how hard it is, but to willingly stay in misery, just sounds exhausting to me.

Later, I sought out children that were, let’s just say, were in need of some more activity, which took all of thirty seconds.  While there were some that were running around, in my estimate, seventy to eighty percent of them were whining for somewhere to sit down.  Sit?  When there are rides, and new things to touch, smell and see?  Of course, most of them had parents that were in the same condition.  Go figure.

There are articles on articles explaining the epidemic we have in this country of obesity, but they are words on a page and maybe a picture.  I was able to watch this before my very eyes and they burned with disgust, pity, and sadness.  The next morning, I got up and ran six miles to clear the images from my head and come up with some kind of dream resolution.  The next time you are at an event or a place where there are families and a lot of people become aware of this. (Athletes: the Gasparilla Distance Weekend coming up, would not be a good place for this kind of perception.)

After mulling this around for the last few days, my desire to help has increased.  I know there are an abundance of people with this same desire and some of them more so if they have been able to overcome this obstacle for themselves, but I really want to help and the kids even more so.  We need to bring this epidemic more into the open and encourage people to move around and do something for a minimum of 20 minutes a day.

On to the News

I have entered into a partnership with Brenton Ford from Effortless Swimming.  He has a new program called Swimprove where a swimmer can log into a website and access an abundance of material to help them swim faster and more efficiently   As I have stated in numerous posts before, I really need help on my swimming.

I will be accessing his website and will be following his advice to the letter and bringing you my results, epiphany’s and observations.  This program of Brenton’s is not just for beginning swimmers, but for triathletes, open water swimmers and masters swimmers that would like to improve and become faster.  Included is not freestyle but the butterfly, backstroke, and breaststroke as well.  I am really excited to get started and document what I have learned.

Gasparilla is this weekend and I am taking on the Beck’s Lite Challenge, so I will be running the 15k and 5k on Saturday and the half marathon on Sunday.

Which races are you running?

I am currently coaching at FitNiche on Tuesday’s with a new program called the Technical Tune-up.  I have a number of runners just looking to have a structured workout that includes warm-ups, and cooldowns and gives them access to a coach running with them paying close attention to their form in order to create more efficiency and keep them injury free.  Most of my runners are return clients, but I do have some new clients that have joined the flock.  I am really excited to be coaching again.  The program goes for 8 weeks and then renews.  I still have some slots available, so if you feel like you are getting injured a lot or just not making any progress, or just want a structured workout, come on out.  Tuesday Nights starting at 6:30 pm at FitNiche in Hyde Park Village.

The owner and I are working on the marketing for a new course as well, but I will announce that later when the details are flushed out.

That is it for this episode of the Goof Views and News.  Have an amazing week and train hard athletes, but also train smart.

Carpe Viam!!