Wednesday 15 February 2012

February is for family

Yee Ha! Yep, had to throw in a Calgary Stampede howdy to you all. Did you know that it will be 100 years of Stampede this year? Even those that don't live here probably know as the advertising campaign is in full swing. I am lucky to be part of the Parade Committee. I have been a part of the Parade volunteers since 1989. I think it sets my mind straight for the ten days of craziness!Already a few meetings into the event for 2012 and I am starting to feel the buzz. And it is ONLY 142 days away...

This week has been a frantic combination of events. From yesterday's Valentine (love you Joy) to a quick trip east this weekend to visit family, it seems that this week will be over in a heartbeat. That said, I will be avoiding my leadership duties with the group over the next couple of days and will see you all next Tuesday. For those that will meet at 9 am Saturday, please enjoy another trip to Eau Claire and a sneak-a-peak look at the soon to be opened Peace Bridge. Yep, a year and a half after the scheduled opening, it sounds like we will get our first trot on the red rocket (or candy cane as some call it) later in March. Have a great weekend as the weather looks fantastic!
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Our friend Carroll is participating in a project relating to strokes. The organizer of the program is Morgan Moe morgan@citizenimpulse.com. He is looking for healthy lifestyle individuals around the age of 50 to participate in his project. Here are his words:

To give you a bit more information on myself and my project; I am a recent U of C graduate (Kinesiology) and long time volunteer Association for the Rehabilitation of the Brain Injured (ARBI) here in Calgary. I have recently been selected from thousands of applicants across Canada to be a part of The Next 36 (thenext36.ca). Next36 brings together the top 36 most entrepreneurial students in Canada for an intensive 9 month program funded by 3 of Canada's billionaires. As a part of the program myself and 3 other students will be developing a mobile and tablet application to help stroke patients and their families recover from a stroke. 

You had mentioned you may know a few others that would be interested. We are looking for men and women, generally in their 50's +/- 10 years that live healthy lifestyles. So feel free to pass this information along!

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I wonder how many pieces of cake, chocolate, or various treats you had yesterday? I know I had a few, but don't tell Joy as they are not on the plan! I was sent a link to a good blog on Women's running that had a great piece of cake on their page today...mmm cake. If only they offered that on race day I think I would be complete! Although it doesn't go well with my beer...
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Every once in a while I like to pull a story out of my tickle trunk as a reminder of the challenges we face while training and competing in our chosen challenge. We all face obstacles that inhibit the perfect day. For some reason we have the ability to allow our challenges to overcome us. From the undulations, weather, previous nights booze, to whatever causes us to think we are oppressed, we do have a fortunate ability to do what we do. Sometimes I take things for granted and don't notice what a lucky man I am. I wonder how often that happens to you?

The story below is one of those feel good stories that always pick me up. I can't help but think back to 20 years ago when as a young runner I had the honour of guiding Larry Rienke (sp?) for the fall season. It is quite interesting to 'see' a route from the eyes of someone who can't.

Enjoy.

Love of Running Keeps Blind Marathoner Going
By THE ASSOCIATED PRESS

Published: January 13, 2008
Steve Gokey is unique among the 17,000 runners signed up for the Houston Marathon on Sunday.

He is the only blind person in the 26.2-mile event.

“I love running, I love sports,” said Gokey, 55, who works as a switchboard operator for the police department in Modesto, Calif. “It’s recreation but very competitive for me.”

He has run nearly two dozen marathons, including four times in Boston and just last month in Sacramento since his first marathon almost 11 years ago in Napa, Calif.

Sunday will be his first appearance in the Houston event.

“I will sit home Sunday night and I’ll think about it,” Gokey said. “It never gets old. Finishing and the idea of finishing and getting my medal and wearing my medal for a week, it never gets old.”

Gokey was born blind, and he said that made his disability different from those who had sight and lost it later in life.

“I’ve been fortunate,” he said. “It’s not a big deal. It’s an inconvenience at times, but I’ve adjusted pretty well with it. I don’t have any fear with it.”
He trains at home on a treadmill.

“There are days I don’t like to train,” he said. “It does take a certain amount of discipline.”

In a marathon, a team of four guides leads him around the course, each taking a segment of the race. He is linked to his guides by two five-foot PVC pipes, the kind used in plumbing.

“They hold on one end and I hold on the other,” he said. “The pipe balances me. It feels like the treadmill. It’s probably psychological but it works out.”

His guide tells him his location on the course, or if there is a turn or a change in the surface, like a railroad crossing. Frequent irritations for him are reflectors cemented to the roadway that mark traffic lanes.

“Those things in the middle of the road, my feet are like magnets; they find them,” he said, laughing.

“My biggest problem is I get so consumed with wanting to run well, and sometimes if I’m not running well it gets in my head and then I start pressing. And you can’t press.”

His best time is just over four hours.

Statistics are not kept on the number of marathon runners among the 1.3 million legally blind Americans. Mark Lucas, executive director of the United States Association of Blind Athletes, made an “educated guess” that it was fewer than 100.

The association has helped train blind athletes for more than 30 years and advocates for them to be allowed to compete with sighted people. The Paralympics record in the marathon for the class of runner who, like Gokey, is totally blind and is allowed to use up to four guides is 3 hours 3 minutes 48 seconds, set in 1988 by Rick Holborow of New Jersey.

“Having to run 26.2 miles as a blind person truly boggles my mind,” said Steven Karpas, director of marketing and race development for the Houston Marathon. “I have huge respect and admiration for Mr. Gokey.”

Gokey said spectators and runners often tell him the same.

“I think it’s fantastic,” Connie Almeida, one of his guides, said while training with Gokey a few days before the event. “I think he’s an inspiration to anybody, that you can get out there and do anything.”

One hazard in the often close quarters of a marathon is unwittingly getting in the way of others. Gokey remembers stepping on a woman’s foot a couple of times in the Sacramento Marathon a few years ago.

“She didn’t even look back but just said, ‘You blind or something?’ ”
He replied: “ ‘You know what? As a matter of fact. ...’

“My guide said it was great. When she finally looked back, she had that look like she just had stepped in something. Then she ran away.”

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Friday 10 February 2012

A life changing water station

What is this white stuff falling to the ground in Calgary? I thought the groundhog...wait, he saw his shadow. At least this is feeling like a spring snowfall. Bigger flakes, a little heavier in moisture, and melting as fast as it falls. could it be that our little rodents were wrong?

I think back to October when Joy and I were sitting in our hotel room in Budapest overlooking the Danube and the Hungarian parliament. Yesterday I saw that the blue Danube is frozen solid as is the rest of Europe. Not that I want it back, but I think our long term forecasters who predicted the coldest winter on record were only off by one continent. Our fellow trotter Janelle is currently enjoying time in Russia as she couch-surfs the continents. She has discovered that minus gazillion is very cold in St. Petersburg. We could feel sorry for her, but she IS on a couple month trek through Europe. Nope, no feeling of sadness here...Suck it up Princess!

Now that I have most certainly jinxed our lovely Calgary with some terrible weather I think we need to enjoy our bad weather run from Eau Claire and the YMCA. If you haven't joined us down there before we meet inside the Y by the pool with an estimated time of departure of 9 am (ish). And further ishing, we will cover from 8-20 km depending on how far you think you might handle. Thanks April for picking the route this weekend. Next week I feel a canal trot from Max Bell arena. Stay tuned for further info!

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With Valentine's Day coming up next week (no excuses, it's a running night!) I thought this cartoon is a good representation of some of our groups. Boys, you know it is true!

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Over the past couple of weeks I have shared some 'interesting' running accoutrements. This story below was shared by our buddy Dan a few years back and I thought this would be a good time to rehash. From Runner's World.

Racing without clothes can make you feel totally uninhibited — or just totally naked.


Chin up. Look 'em straight in the eye. Whatever you do, don't look down.

I was standing in a clearing somewhere off of Route 66 in northeastern Oklahoma, racing flats laced tightly, awaiting the start of the Trail of Tears 5-K beneath a canopy of browning scrub oaks and a handful of maples gone red. It was a classic fall day, but I was just trying to get used to the fact that I didn't have any pants on.

I typically wear pants, but when I saw an ad in a local running magazine for this "clothing optional" race, it seemed like the perfect antidote to the gerbil wheel of training, racing, and my overall life. I'd become a predictable, reserved middle-aged drone, the type of person my former self — the one who streaked across the quad as a college junior — would've loved to defy. Shedding my clothes seemed like a good way to lose my conservative persona.

The morning of the race, I'd started to get second thoughts. Maybe, I'd told my wife, I'd wear a T-shirt — a long one. "There's more to being naked," she'd said scornfully, "than just exposing your private parts." So there I was at the Oaklake Trails Naturalist Resort, feeling like an extra in an off-off-Broadway production of Hair, trying to get comfortable that baseball caps (17) outnumbered running shorts (0), tights (0), and below-the-waist coverings of any sort (just one lonely jockstrap).

The race director (hat, shoes, not a whole lot else) announced that — duh! — we wouldn't be wearing race numbers. He informed us that when the results got posted on the Southwestern Sunbathing Association's Web site, no last names would appear. Then he called the 50 of us to the start, but not before warning that anyone who didn't want his or her photo appearing in the association's newsletter had better head to the back. My nakedness didn't cool my competitive nature — a race is a race, so I toed the line as the photographer (yes, he was nude) snapped away.

When the gun went off, the first few hundred yards proved rather, um, bumpy. Nevertheless, by the half-mile mark, a single bare derriere stood between me and the lead. And just like that, I was no longer running nude. I was just racing.

Through the woods, I imagined myself a woodland sprite. A primitive hunter. The protagonist of that old Ray Stevens song — "Oh, yes, they call him the Streak. Look at that, look at that—fastest thing on two feet."

A water stop manned by clothed volunteers brought an unexpected bout of self-consciousness. For a second, I felt as naked as Adam cast out of Eden. But the volunteers greeted us with throaty cheers, and soon gone was the red from my cheeks (the ones on my face, at least).

With a quarter mile to go, I caught the leader. Even though a finishing sprint would produce a lot of pain and a revealing photo, I did it anyway. If you thought waiting for the awards ceremony was excruciating, try doing it in the buff.

The race brochure had promised to free runners from "the burden of clothes." But on the drive home, it struck me that the entire adventure had proved decidedly unliberating. Sure, for a few minutes, I'd forgotten my nakedness. But otherwise, my unclothed loins were all I'd thought about. Call me repressed, but the most liberating moment came when I pulled my shorts back on. My straitlaced life — and its wardrobe — suited me.
Still, I did get a medal and, of all things, a T-shirt to show for it. Just don't ask me to show you any race photos.


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This week our friend Lauren has started a new group of victims...err athletes who are training to finish the Mother's Day 10km in Calgary. I had the pleasure of leading this group for the better part of a decade. Other than the above cartoon reason for some of us to join the group, the story below I think covers many of us as we first laced up those shoes.

Our friends Keith and Joyce had a similar experience when non-running Keith watched his wife in disbelief complete her first race at the age of 50. Little did Keith know that the finish line beer, high fives, and friendships gained would convert him from sedentary to an inspiration to many. They may be slower now, but they are still talked about by many of our troop on the run.

We all have our own reasons for joining a group to attain a goal. For me it was purely the comeraderie, for others pace, and for the rest sex. Just kidding of course, but this story I think describes almost all of us that trot the trails. Enjoy. 

Running Your Own Race

Think back to a time in your life when you tried something new.

When I was a teenager I volunteered to work the water station at a 10k race. It was called the 'Heaven Can Wait' 10k run and ironically, it was sponsored by the local cemetery.

My job was to pass out water to the runners. I remember being so excited to see all the different kinds of people who passed by and grabbed a cup of water. Some ran past, some walked past and a few wheeled past. I saw so many types of people doing it, I thought maybe I can do it too!

So the next year I signed up for the race and gave it a shot. Back then I didn't do much to prepare except jog around my neighborhood. I never tracked how far I jogged, or timed myself, I just ran around. I had no time goals for the race, no specialized training, no game plan, nothing. Needless to say that I prepare differently when I run races today, but back then my only goal was to finish.

On the day of the race, it was incredibly hot and humid. I remember struggling at about the 5th mile, thinking, 'I must be crazy, why did I do this? What was I thinking? And at one point, I said, 'I am never doing this again!'

Have you ever felt that way about something? You eagerly undertake a goal and in the midst of it comes a moment of struggle, and you realize it is much harder than you imagined it would be?

That first 10k race was quite an experience. I jogged, I walked, I jogged and I walked. At times, I didn't know if I could finish. Then came a defining moment.

At one point near the end, a 70 year old man ran past me, very very fast, and I felt embarrassed that I was 50+ years younger than he and I couldn't even keep up with him. I felt defeated for a second. But then I realized something. He was running his race and I was running mine.

He had different capacities, experience, training and goals for himself. I had mine. Remember my goal was merely to finish.

How often in life do we compare ourselves to others and feel disappointed in ourselves when we really shouldn't? After a minute, it hit me that this was a lesson I could draw from. I learned something about myself in that moment. I turned my embarrassment into inspiration.

I decided that I would not give up on running races, in fact, I would run even more races and I would learn how to train and prepare properly and one day I would be one of those 70 year olds who was still running. As I crossed the finish line, I was proud of my accomplishment.

I am so glad I didn't give up on running. Today it is an incredible source of joy in my life. I have run several races since then, 5ks, 10ks and I run purely for fun. I have studied running books, made friendships with other runners and I can report that I love it now more than ever.

In life we all have those moments where we compare ourselves to others. It's only natural. Don't allow those moments to disempower you. Turn them into motivation and let them inspire you. Use them to show you what is possible. Every struggle is rich with opportunity. You define your own race when you define your own goals.

With the proper preparation, coaching and conditioning, you can improve your results to achieve anything you want in life.

The impact of fitness and nutrition on my life has been remarkable. I can do things now that I could not even do in my 20's all because of coaching, proper nutrition and conditioning.

You decide your race and you decide your own pace. Rarely in life will your destiny be determined by one little race.

'Success is a peace of mind which is a direct result of self-satisfaction in knowing you made the effort to do the best of which you are capable.' - Coach John Wooden

 

Life is a series of races. There are lessons in every race. There are life lessons to be learned every single day. If you don't win the race, but you get the lesson, and grow, you are truly a success.

Live Your Dreams.

Jill Koenig

Jill Koenig, the 'Goal Guru' is one of America's Top Goal Strategist's. A best selling Author, Coach and Motivational Speaker, she is an expert on the subjects of Goal Setting, Time Management and Business Success. Her Goal in life is to help you unleash your untapped potential. Visit her website at: www.GoalGuru.com 

Thursday 2 February 2012

Did your groundhog guarantee spring?

Howdy everyone. Happy Groundhog Day. Yep, Balzac Billy, Punxsutawney Phil, Wiarton Willie, Shubenacadie Sam couldn't get things straight and gave us a mixed message of hot, cold, wet, dry, thawed and frozen options for the next six weeks. I guess it is no different than the weather specialists on TV. They can't even get the day right!

So I was trying to think of a route that would include going to Discovery Ridge and doing the routes next to the Elbow River but I can't figure out a good meeting spot. Anyone have an idea that would include a warm space to wait and bathrooms? I use arena's but I don't think there is one out there...feedback is welcome!

For this week let's meet at Bowness Sportsplex, 7809 43 Ave. NW and do a route around Bowness, Bowmont, Silver Springs, and Varsity. Yes Joy, this route WILL have undulations...see you all there at 9 am. My number is 403-554-7214 if you are lost.

As well, I want to say woo hoo to my wife Joy and the group from Fired Up Fitness for signing up for the Canmore Rocky Mountain Soap half. Now thievent is undulating but the swag bag is great for the girls. If you are female and haven't signed up please check out http://www.rmswomensrun.com/main.php?p=704. For our Manitoba friends they do have one there too!
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I thought I would give a little shout out to our little Christine who magically flew 21.1km and completed the Tinkerbell Half Marathon in California. Yes, two weeks after rolling an ankle and not being able to walk, she muscled through the event and earned her wings. Did anyone hear the bell? We are proud of you!


Our little tinkerbell Christine at Disney Tinkerbell Half finish line
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I am still not sure what the word means, but rumours are that stretching is an important part of staying healthy, becoming a more efficient athlete (we ARE all athletes, right), and preventing injuries. I still think that stretching is a four letter word, but perhaps that is why my body recently caught my age and is feeling every bit of it! Enjoy!

The flexible benefits of stretching

 By Dorene Internicola, Reuters January 30, 2012
  
All stretches are not the same. A static stretch is essentially a stretch held in one position; dynamic stretching involves active movements.
  All stretches are not the same. A static stretch is essentially a stretch held in one position; dynamic stretching involves active movements.

Photograph by: Matt Cardy, Getty Images

Whether your workout routine involves running a marathon or playing a game of basketball, a sequence of stretching exercises is often the easiest thing to cut out of it.

That's a shame, experts say, because stretching can help you sharpen your performance, stave off injury, perk up your posture and even boost your mood.

"Essentially it's like trying to drive a car without first making sure all the tires are on it," said Los Angeles-based personal trainer Matt Berenc of the stretch-less routine. "Stretching is essentially preparing the body for movement."

Berenc, who manages trainers at Equinox, the U.S. national chain of fitness centers, said stretching is typically one of the simplest things to do and one of the first things people avoid.

"People value other parts of the workout above it. They say, 'I only have so much time, so I'll skip this'," he said, adding that if they took some time to focus on their stretch their workout would be better.

"If nothing else to create better movement throughout the body," he said.

In 2010 the American College of Sports Medicine issued guidelines recommending "a stretching exercise program of at least 10 minutes in duration involving the major muscle tendon groups of the body with four or more repetitions per muscle group performed on a minimum of two to three days per week" for most adults.

All stretches are not the same. A static stretch is essentially a stretch held in one position; dynamic stretching involves active movements.

"In static stretching you hold a position for a length of time," said Berenc, "like in a hamstring stretch where a client is lying on the back and you're holding the leg straight up to stretch the back of it."

A dynamic stretch involves active range of motion movements, such as arm circles or leg swings.

Berenc often starts by rolling a foam roller over different parts of the client's body to prepare their tissues for stretching. Then it depends on client needs.

"If hips are tight, I'll static stretch the hips," he said. "Then I'll get the clients up on their feet for a dynamic stretch to get into the full range of motion."

Deborah Plitt, a trainer with Life Fitness, the equipment manufacturer, said a dynamic warm-up, such as stepping or ankle circles, can increase range of motion before hopping on the treadmill or elliptical trainer.

"The goal before your workout is to lubricate the joints," said Plitt.

She is a firm believer in the post-workout stretch.

"Static stretches, held for 20 to 30 seconds increases increase blood flow to the muscles and improves flexibility," she said.

Jessica Matthews of the American Council on Exercise said while flexibility remains the main goal, stretching exercises can also help relieve stress and even improve posture.

"It's a great way to unwind," she said. "Most people don't associate that with stretching."

Matthews, an exercise physiologist, said to keep post-workout static stretches safe and effective, they should be held only to the point of tension-never to the point of pain.

Berenc said with stretching, as with any activity, to avoid injury, listen to your body.

"Sometimes you see people on the exercise floor trying to stretch and the expression on their faces is excruciating," he said. "Where you first start feeling the stretch is where you should stop."


Read more: http://www.calgaryherald.com/health/flexible+benefits+stretching/6073815/story.html#ixzz1lH6xDgQm
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 Thanks everyone and enjoy your weekend. Hopefully we will catch you on the other side of training for breakfast, brown pop, and/or satty foods!