Guest Post: Success! Wedding day readiness, achieved.

I love my job. For a variety of reasons, I get to work with people to help them better their lives. Some want to lose weight, some want to train for a sport, some want to reduce back pain, some want to just feel better. Erica, a client and friend from Fitness Success in Yarmouth, Maine, worked with me in an effort to get ready for her September 2012 wedding. She was determined to look her best for the most important day of her life, and I was determined to help her get to where she wanted to be.

After her wedding, I asked Erica if she would like to write about her journey in a guest post for my blog. Here is her story, in her own words. Enjoy, because this is truly awesome...

I've always been in what I considered to be "decent" shape. I'm naturally small-boned, and while I've always been fairly active, it's been awhile since I've been really "hardcore" about fitness. Being relatively thin for most of my life, I never worried much about what I ate, and "healthy" foods weren't usually my first choice--I am one of those people who loves carbs (grilled cheese and pizza are my favorites) and I love anything chocolate. Salad was something I'd try to eat now and then, but I never really enjoyed it, and since I didn't think I had to in order to look good, I didn't push myself to eat it too often. Same with exercise--I did it when I wanted to, because I enjoyed it, but didn't usually push myself if I didn't feel like it.

Fast forward to my early 30s. While not overweight by any means, I could sense the effects of a gradually slowing metabolism and a family history of obesity, diabetes, and hypertension threatening to creep up on me. I began to notice little things, like thigh fat and flabby triceps, that weren't there before. Although no one could call me fat, I could tell that I wasn't at my physical best, and that bothered me--especially when I got engaged and started planning my wedding. I knew I was capable of looking my best with some hard work, but I also knew I would need some help to get there. A full time job, long commute, and busy lifestyle meant that I wasn't always motivated to exercise at the end of the day. 

I had taken a few circuit-style fitness classes with Nate Priest at Fitness Success in Yarmouth. During one such class, I won a competition for most improved from the beginning to the end of the 8 week class. My prize: A gift certificate to a natural food store and 3 personal training sessions with Nate! I couldn't believe how fortunate I was to have this opportunity a few months before my wedding. Nate asked what I wanted to work on most, and I was very clear: I wanted to improve the part of me that would show in my wedding dress-- my arms! During my one-on-one sessions with Nate, he designed 3 different workouts for me, focusing mostly on arms/upper body, but also working in some lower body, core, and cardio. The workouts were fast-paced, easy to follow, and actually fun! I aimed for 3-4 workouts per week, following the routines developed by Nate. In between, I went to Zumba classes, did a bit of running, and hiked. However, my primary exercise for the last few weeks leading up to the wedding was the circuit workouts. At first I did them in the gym in my apartment building, but then realized I could do them right in my apartment using nothing more than 5 and 8 pound dumbbells, a yoga mat, and a chair for those killer but oh-so-effective triceps dips. I could even watch TV at the same time!

The key to the workouts was the timing--my favorite workouts involved doing each exercise for 30 or 35 seconds, rather than a certain number of reps. This way, I didn't have to "force" myself to do a certain number (which usually results in me stopping the exercise before I should)--instead, I just did each exercise until the alarm on my phone went off, signaling the end of the 30-second interval. The exercises weren't easy, but I had a clear goal in mind that kept me going: I wanted to look great in the wedding photos! All the while, I remembered Nate's encouragement -- "you're doing great, nice work" -- while at the same time not letting me off the hook when I was tired -- "come on, you can do this!".  I haven't met many fitness instructors who can strike that balance between motivating you to push yourself, but not making you feel inadequate if you can't do something -- but Nate definitely has that skill as a trainer, and it makes a big difference.

Oh, and about those carb cravings -- it was funny, but once I started working out more, I actually felt more motivated to eat better -- and strangely, I found myself craving salad instead of pizza! I didn't do anything radical --I just made small changes that were easy to maintain but added up to a much better diet. Instead of getting a hot dog at work, I'd get a salad. When we went out to eat, I would ask to substitute a vegetable instead of pasta. Rather than using the full-fat half-and-half in my coffee at work, I brought my own fat-free coconut milk to keep in the fridge. When I ate dessert (yes, I still ate dessert), I would put my fork down between bites so that I could really taste what I was eating. It stopped me from eating so fast, and ended up with me eating less. I didn't worry much about the number on the scale -- in total, I think I only lost the extra 4-5 pounds I had put on--but it was enough. My muscles were back. And on my wedding day, I was perfectly happy with the way I looked. 

If you're looking to go from being in "decent" shape (or even bad shape!) to being really fit, here are the steps I would recommend based on my experience: 1) Set a goal with a timeline -- whether it's a major life event, a race you sign up for, or a just-for-fun photo shoot -- something to you want to look and feel great for. 2) Make exercise fun -- try varying what you do so that you don't get bored. Mix in weight training with running, dance, hiking, or whatever you enjoy. 3) Follow a routine --treat exercise just like a doctor's appointment -- it's just as important! 4) If you need a jump-start, team up with a fitness professional who has the experience, knowledge, and personality to help set you on the right track to getting healthy. That's what Nate did for me, and I'll always be grateful.

Play your way to a healthier you

If you don't love sports, there might be something wrong with you.

Sports are a part of our lives on a regular basis, whether we realize it or not. We go to sporting events, whether it be a major league baseball game or our kids youth hockey game. We make Sundays in the fall a big deal as we get together and cheer for our favorite teams. We drive by stadiums, fields, and sporting good stores all the time. You'd be hard pressed to flip through the TV nowadays and not see some kind of sports event or sports talk happening--they're everywhere you look! But maybe you should add a different way of looking at them...

By playing them! That's right, you don't have to be a high school student athlete or a pro in order to play a sport you love. If you live in or near a big city in your state, you probably have access to a sports league right in your neighborhood.

Here in Portland we have a lot of sports "leagues" to choose from

(I say "leagues" because often times the organization is more than a league, it's a social club of sorts). One that I've played with for several years now is called Portsports. They have a plethora of sports to choose from--everything from kickball to volleyball to walleyball to bowling to ultimate Frisbee and more. My favorite is kickball, although more exercise would come from playing a sport like ultimate, but I use kickball as an active recovery day during my summer training months. Plus booting that big red ball is a ton of fun--maybe even more fun than it was back on the playground in elementary school!

One of my clients plays in a local beer-league softball league, with his team being made up entirely of 60-somethings. A lot of the guys on the team have chronic back, hip, and knee problems, but that doesn't stop them from playing a sport they enjoy with other "old guys" (as my client affectionately refers to them). Plus he's outside, moving around, and losing additional weight in the process. What's not to love here, other than the fact that I am scared to death that he'll blow out a knee at some point? "Just be careful,"I tell the guy who is old enough to be my dad.

Another place to look might be your local parks and rec leagues. My girlfriend played in both a soccer league and a basketball league last winter and absolutely loved it. The only downside to these types of leagues are that the number or participants may not always be consistent, so be sure to check the time and day of games. Her soccer league met on Sundays in late fall and early winter--conflicting with the  NFL schedule--so she never really knew who would show up on what week. But her mid-week basketball games were a a ton of fun and she looks forward to doing it again this winter. So be sure to check around to see what leagues are in your area and what kind of sports they offer as one may not offer the same as the next.

So as cooler weather approaches, remember this: You don't always have to drive to the gym, park the car, go inside, change, walk to the treadmill, run for however long while sweating all over the place, hop off, walk back to the locker room, towel off or shower, walk to your parked car, then drive home. Mix it up and join a local sports league! Soon you'll find yourself getting all kinds of exercise while reliving your glory days or learning a new sport altogether. You'll have fun, meet new people, and get some exercise. Doesn't that sound much better than pounding away on the ole dreadmill all winter long?

Be inspired and never be afraid to dream.

With autumn fast approaching, the leaves on the trees outside will soon tell us that summer is over. The "end of summer" is sometimes synonymous with the "end of fun," often symbolizing the end of life as we currently know it. Picnics, swimming, beaches, sailing, and shorts are all replaced with big feasts at dinner tables, dying leaves, driving with the windows up, and pants (I hate pants!). Sounds like the end all of end all, doesn't it? Wrong.

Autumn can be seen as a fresh start to lots of things! School, football season, and people returning to the gym after their summer adventures are all prime examples of starting new when the world outside is telling us we should be doing otherwise. There will be many new folks starting up through several of our programs at the YMCA in Portland in September, and I'll have the privilege of working with them and helping them start out on a new path for a healthier life.

Thinking about the influx of new clients I'm about to get, I'm reminded of when I started off on a path of healthy living not all that long ago.

Let's rewind to the year 2006. It was autumn (ironically enough), and I had just moved back to Maine from Colorado. I didn't have a definite long term place to live, so I moved in with my brother in a tiny Portland apartment and got a seasonal job working at LL Bean. I had been relatively active in Colorado, having been a member at the Denver YMCA and doing a lot of hiking, trying to bag as many 14,000 foot peaks as I could. All I was really doing was trying to have as much fun as possible while maintaining the level of fitness I achieved while hiking the Appalachian Trail in 2005.

When I moved to Portland, I signed up for a Planet Fitness membership under my brother's card. I didn't really like it as it was crowded and full of teenie-boppers, but it was free and only about a mile from where I lived. So I started going there, spending most of  my time waiting for machines and benches, slogging through countless sets of chest presses and lat pull downs, and chatting with pals I hadn't seen in a long time. I had no idea what I was doing, but didn't really know otherwise.

My job at LL Bean was for second shift warehouse work. I'd usually get home around midnight, eat something terrible, watch a little TV, then go to bed. It was during one of these late night TV viewings that I saw something that changed my life....an infomercial for P90X.

What was this? Some cheesy at home workout along the lines of The Firm, Billy Blanks, or some God-forsaken Richard Simmons routine? Or was this different? After a lot of research a little "what the hell" attitude, I ordered up P90X.

The conclusion was that this was different. Way different. Working out was suddenly fun AND convenient! No more waiting around to do an umpteenth set of chest presses. The workouts were fast, efficient, and hard. I went through the 90 days once, and then again. I got fit. I mean really, really fit. "This is great!" I thought to myself. "I'll never go back to the gym again!"

Then I got bored. As good as the program was, there's only so many times one can do the same routine without getting tired of it. But I was inspired. I learned that exercise didn't have to mean countless lat pull downs, crunches, leg presses, or chest presses. There was a world of exercise programming and variety out there just waiting to be tapped into. So I went through the next two years putting together my own routines and seeing how creative I could get with all kinds of different exercise equipment. Man was it fun!

 I was still at LL Bean at the time (March 2010), and I spent much of that spring not working due to low work volumes. The retail world is very up and down depending on many uncontrollable influences, so I thought to myself--do I want to continue on this path in life, always wondering how much my paycheck would be, trudging along in a truly meaningless job? Or do I want to take control of my life, help people in the fight against obesity, and show them that exercise and healthy living can be fun? Yeah, I think I'll choose the latter, thanks...

I went to the computer that spring and did extensive research on finding the best personal training certification I could, and the National Academy of Sports Medicine was the answer. I ordered up the materials, spent my work-less days studying, and became certified in May 2010. I got some experience at a small training studio in Yarmouth, Maine, and  year and a half later I was able to leave LL Bean after landing an absolutely unbelievable job as a full time trainer at the Cumberland County YMCA in Portland. I still teach classes in Yarmouth and coach cross-country and track, but the bulk of my time is spent at the Y.

The dream was relatively short as I didn't waste much time turning it into reality, and now I'm happier than I've ever been. I've made some incredible like-minded friends within the past year. A client has even thanked me for saving his life. Inspiration comes in many forms; mine can be traced back to an infomercial. So I ask you: Where does your inspiration come from?

As the leaves start to fall this autumn, think about what inspires you and how you can start something fresh and new. Maybe it's a hobby you've always wanted to do. Maybe it's going to a far away place you've never been. Maybe it's joining a club and making new friends. Maybe it's looking for an exciting new job so you can quit your current boring one. Whatever you come up with, make sure you follow through on it. Life is an incredibly short ride that can take you on a number of journeys, so why not spend your valuable time on a journey you truly enjoy?

30 miles on my 30th year of life

Beep beep beep. Beep beep beep. Beep beep beep. Three successive beeps followed by a slight pause, followed by three successive beeps, followed by another pause. The unmistakable sound of my wristwatch alarm clock going off. It was 4:58 AM on July 23rd, 2012. My thirtieth year of life had officially started, and what better way to get it all kicked off than with 30 miles of running?

The idea was originally planted in my brain during the spring of 2005. I was in the mountains of Eastern Tennessee, having started my Appalachian Trail thru-hike attempt only a month prior, when I heard of Freightliner (his trail name, of course), a muscle-bound, mileage-crushing dude who was carrying a 55-pound pack over rugged rollercoaster-like terrain. Rumor was that this guy was clipping off 20+ mile days with the same ease as most people have walking across a parking lot. At that time on the trail, common mileage for new thru-hikers was maybe 10-15 mile days, with the occasional bigger day tucked in here and there. But for regular days of 20 or more miles, well, that was just nuts!

Then I heard through the grapevine that Freightliner was attempting a 30 mile day on his 30th birthday. What?!?! 30 miles in one day in March?? We'd only been on the trail for maybe a month, and this crazy was going to rack up 30 in a day? Silly, but awesome. This may be needless to say because his trail name was Freightliner, but he did it and still refers to it as a "great time in my life." I was only 22 at the time, but the idea hung out in the back of my mind for the next eight years. Ole Freightliner and I became post-AT buddies out in Colorado, so the idea began to really sink in...

Fast-forward about six years. I was a newly certified personal trainer and was reading as much as I could about some of the greats within the industry. There were plenty of them, but the late Jack Lalanne was one that I became fascinated by. This guy, at advanced ages mind you, would swim handcuffed and shackled, towing boats loaded with people or freight, for incredible distances. So the idea became more than idea...

The original idea was to run 30 consecutive miles, taking breaks where needed but never really stopping for good until it was done. However, I love my family dearly, and the only way to really spend any time with them on my birthday (also my mom's birthday, mind you) was to split the day up. Plus we were all at the Samoset Resort in Rockport, Maine. So the altered plan was to run between 10 and 14 miles in the morning before anyone got up, spend the day with my family and girlfriend, then wrap it up in the evening back in Portland.

I crawled out of bed on my 30th birthday, put on the running shorts, laced up the shoes, and headed out the door. The first 14 miles fell like a ton of bricks. I felt great! My pace was right around 7:10 per mile, and it was an absolutely gorgeous morning. I finished before anyone was out of bed, so as far as birthday activities go, nothing was missed. Perfect. If the next 16 was anything remotely close to how easy those first 14 were, I would instantly become excited about turning 40!

Doing alright--only about 10 more miles to go.

My girlfriend Tessa and I arrived back to Portland around 4:30 PM. I set out to run the next 4 miles by myself then would meet up with her so she could bike the remaining 12 with me. This plan was a little squirrelly because she had just had a tonsillectomy a week and a half before and hadn't fully recovered yet, but she was determined to bike those miles with me.

The next 4 miles fell with ease. An easy 7:00 minute/mile pace took care of them. Feet, ankles, knees, hips, shoulders...all feeling great! I met up with Tessa and we set out to do a 7 mile loop on relatively flat ground. Well, the wheels started coming off a little bit here. About a mile in to this leg, my left foot and left knee started to ache (pretty sure this had to do with the road grade). Then overall fatigue began setting in. Quads, hamstrings, glutes, and shins began to feel the thumping the road was giving them. I'm glad Tessa was there because she was a big pick-me-up with water and paparazzi-style photo taking!

So I limped in to my driveway having knocked off 25 miles so far. 5 to go. 2.5 of them would be done running to my favorite restaurant EVER--The Great Lost Bear--where I'd meet up with some of my best friends and probably be given an unhealthy dose of booze. But I was excited about this! Only 2.5 miles there, then a 2.5 mile run home would lock this this up. So Tessa set out on her bike and I on my feet, making it to the Bear and changing from our sweaty clothes into clean ones an adjacent parking lot like a couple of hobos. Cleanly-clothed, we went in and were immediately met by my friends. AWESOME! We had a great time but when it was all said and done there were still miles to be had.

The last 2.5 miles were done at about 11:00 PM. I was a hurting unit--my legs were stiff and my feet were tender--but I made it with time to spare. It wasn't a consecutive mileage like I initially dreamed about, but it was so much more enjoyable. And a big thanks to Tessa, my family, and my friends for making it as fun as it was and for being so encouraging! I'm sure both Freightliner and the late Jack Lalanne would be able to relate...

What will 31 look like? Eh, gonna enjoy the first year of my 30s first.

Fruit: One of the many things to love about summer.

Ahhhhhhhhh. Summertime in Maine. The singing birds, the sunshine, the cool ocean breeze, and the fruit and veggies. There's nothing better than chomping into a juicy strawberry picked straight from the vine, or sucking down slices of watermelon on a hot July day. While many people don't see them as being as crucial to your health as veggies are, they do play a very important role in your overall well-being. And unlike veggies, fruit is usually a little more convenient-- throw a banana, apple, plum, or peach (or all of them!) into your lunch box to snack on throughout the day. Here are a few summertime fruits (plus a few more) to help keep you fit, hydrated, and happy this summer:

Apples
-Nutrition facts: 1 large apple has about 130 calories and is a great source of dietary fiber (both soluble and insoluble) and is a good source of vitamin A and potassium.
-The scoop on apples: Soluble fiber dissolves in water and insoluble fiber does not. Soluble fiber attracts water, helping you feel fuller for a longer period of time after consuming it. Since insoluble fiber doesn't attract water, it is able to pass through your stomach quicker, which will help move along food and waste through your gut. Insoluble fiber basically acts as a laxative. It's a win-win! But be sure to choose organic apples or to thoroughly wash your apples before eating them, as apples top the Dirty Dozen list.
-How they help: Apples have been linked to help lower the risk of heart disease, Alzheimer's, prostate cancer, and lung cancer.

Bananas (probably my all-time personal favorite fruit. I eat 1-2 bananas every day.)
-Nutrition facts: 1 medium banana has about 110 calories and is a great source of potassium (about 13% of your daily value) and dietary fiber. It is also a good source of vitamin C and has about 1 gram of protein.
-The scoop on bananas: Bananas have a soft, easily digestible flesh made of simple sugars fructose and sucrose. Because of this, they are used by athletes for instant energy because the sugars quickly enter their blood stream, resulting in an instantly revitalized feeling.
-How they help: Bananas are an absolutely amazing fruit. For starters, they contain the amino acid tryptophan, which can be converted to serotonin, a "feel-good" chemical in your brain. Bananas are a perfect remedy for morning sickness as they have been proven to help soothe a queasy stomach by raising blood sugar levels. They're also known to help relieve stress, quit smoking, lower blood pressure, improve nerve function, and even reduce mosquito bite itchiness (if you rub the inside of a peel on a bite). What's not to love here???

Blueberries (my personal favorite berry)
-Nutrition facts: There are 84 calories in a cup 1 cup of blueberries. Blueberries are an excellent source of soluble dietary fiber, minerals, and are extremely high in free radical-fighting anti-oxidants.
-The scoop on blueberries: Blueberries are the highest anti-oxidant containing fruits among fresh fruit. If eaten in high quantities, they will help build your immune system so you won't be as susceptible to colds, fever, or flu.
-How they help: Blueberries have been suggested through studies to help reduce belly fat, improve urinary tract health, maintain good vision, help prevent Alzheimer's, reduce the risk of heart disease and cancer, and increase the health of your digestive tract. Big time super food!

Kiwi Fruit
-Nutrition facts: One medium kiwi has approximately 84 calories, half a gram of fat, 11 grams of carbs, 1 gram of protein, and 117% of your daily vitamin C! Their seeds also have a high amount of omega-3 fatty acids.
-The scoop on kiwis: Research has shown that kiwi fruit acts as a blood thinner similar to aspirin, preventing blood clotting formations in the blood vessels.
-How they help: Kiwis have been shown to help prevent heart attack and stroke, increasing bone mass (due to the good level of vitamin K), limiting neuronal damage in the brain, and may help prevent ADHD, autism, and other developmental differences in kids.

Peaches
-Nutrition facts: One medium peach has approximately 59 calories, 0 grams of fat, 15 grams of carbohydrates, 2 grams of dietary fiber, 1 gram of protein, 10% of your daily vitamin A, and 17% of your daily vitamin C.
-The scoop on peaches: Peaches are known to soothe an upset stomach due to its alkaline content. They also have a high level of the chemical boron, which is known to encourage healthy levels of estrogen in postmenopausal women.
-How they help: Aside from the healthy amounts of boron they contain, peaches also build strong bones and fight against osteoporosis, help with cognitive function, fight free-radicals, and keep eyes healthy.

Plums
-Nutrition facts: One regular sized plum has about 30 calories, 0 grams of fat, 8 grams of carbohydrates, 1 gram of fiber, zero grams of protein, and 10 percent of your daily vitamin C.
-The scoop on plums: Given the above nutrition info on plums, they don't look all that special. However, scientists have somewhat-recently claimed that plums are a new superfood, containing more antioxidants than the powerful blueberry! Time for me to go stock up on some plums!
-How they help: Plums have been known to help with constipation, fight lung and oral cavity cancers, control heart rate and blood pressure, and reducing the chance of Alzheimer's.

Raspberries
-Nutrition facts: One cup of raspberries contains approximately 64 calories, one gram of fat, 15 grams of carbohydrates, 8 grams of dietary fiber (about 32% of your recommended intake!), one gram of protein, and 54% of your daily vitamin C.
-The scoop on raspberries: Raspberries are are loaded with dietary fiber and anti-oxidants. A diet high in anti-oxidants can help limit how often you get sick and fight against free radical-causing diseases.
-How they help: Raspberries have high levels of phenolic flavonoid phytochemicals, anti-oxidant compounds that fight cancer, aging, inflammation, and neuro-degenerative diseases. They also have high levels of B-complex vitamins and vitamin K--vitamins that can help metabolize carbohydrates, proteins, and fats.

Strawberries
-Nutrition facts: One cup of strawberries contains about 46 calories, 0 grams of fat, 11 grams of carbs, 3 grams of dietary fiber, 1 gram of protein, and 141% of your daily vitamin C.
-The scoop on strawberries: Be sure to choose organic strawberries at the grocery store, as strawberries, like apples, do a good job at retaining nasty pesticides.
-How they help: Strawberries help fight against cancer, aging, and neurological disease, while producing red blood cells and maintaining healthy bones and teeth. Who knew?

Watermelon
-Nutrition facts: One wedge of watermelon contains approximately 86 calories, 0 grams of fat, 22 grams of carbohydrates, 1 gram of dietary fiber, 2 grams of protein, 33% of your vitamin A, and 39% of your vitamin C.
-The scoop on watermelon: Watermelon is very good at cleaning out your bladder and kidneys. It also has more lycopene than tomatoes (good news for us guy as lycopene helps reduce the risk of prostate cancer), and is loaded with anti-oxidants.
-How it can help: Watermelon has been shown to help prevent heart disease, asthma, arthritis, and help prevent many types of cancer.

So there you have it: a few fruits to get you by this summer. It's not always possible, but eat local, organic fruits when you can. And if you can only get fruits from somewhere else in the country or the world, be sure to wash them thoroughly before chowing down. Enjoy!

The reality of a "real" triathlon

Well, my first "real" triathlon (swim, bike, run) is in the books. Last Saturday I completed the sprint distance tri in the Tri for the Y in Freeport, Maine. Now some of you know that I'm no stranger to triathlons, but the swim, bike, run version is new to me.

I started training for the Tri for the Y in January, but I'll be the first to tell you that I didn't even come close to putting in the work required to be stellar for this. I started swimming in January and just couldn't motivate to get to the pool more than twice a week. Swimming sucks, plain and simple. But I gotta say that my form improved dramatically from the first day in the pool to tri time. Actually, one of the swim coaches at the YMCA in Portland told me that I "looked like a completely different swimmer" since the day I started. Either way, swimming still sucks.

I've always been a good biker. I grew up on a mountain bike and have ridden one ever since. Whether it be on the roads or on some muddy trail somewhere, mountain biking and I go way back. Road biking, however, is a different story. Never having owned a road bike, I searched for one for months. It couldn't be too cheap but it couldn't be too expensive. It couldn't be too flashy but it couldn't be too plain. It couldn't blah, blah, blah. I eventually settled on a bike from Road Bike Outlet, where they sent me a "black" bike that was actually more of a really dark purple. Great. My first road bike was stupid looking. Whatever. As long as it performed who really cared what it looks like, right? I won my age group at the Great Adventure Challenge on a mid-90's Trek 830 that has rust on every metal part on it. So maybe people wouldn't take me seriously if I show up on a purple bike? Besides, the boys at Road Bike Outlet have outstanding customer service reps who sent me some aero bars for the color trouble. It's not so bad now... But anyways, the bike ride leg shouldn't be bad. It's by far my second best event...

Then there's the run. Anyone who knows me knows this is my cup of tea. My cream of the crop. My cherry on top. A week before the Tri for the Y I ran my fastest 5k race since high school (almost 13 years...13 YEARS!!!) My training runs have been great as have my track workouts. I haven't felt this good one the pavement in years. The run would be a breeze. I knew it and everyone I knew at the Tri for the Y knew it.

The Tri for the Y was a brilliant event. Beautifully organized, it brought out a few pros and a lot of tri virgins. The volunteers were primarily staff, many of them fellow employees at the Y in Portland. This was nice because it created an immediate sense of comfort for me, and a lot of the participants were fellow staff or members who I knew pretty well too. I was hoping to put on a show for the people...

Enter the swim. I was in wave 6 so as soon as wave 5 hit the water I got up and got ready. My strategy was to combine some freestyle with some side-stroke. My time would be right around 7:30 for the 325-yard swim, and because this wasn't my best event, I wanted to conserve energy here. Once wave 5 was out of the water, I plopped myself in. Bam! Next thing I know I'm splashing my way towards the far of the pool. Man, I was actually doing this! I felt great! I tapped the wall, turned around, and pushed off, crawling back towards the starting end. Still good. By the time I hit the starting end (50 yards down) I started to panic. Side-stroke to the rescue! I coughed and hacked and side-stroked my way the next 275 yards. Seven minutes and fifty-eight seconds and I was done and one of the last in my wave. I pulled myself out and ran outside to where my "Purple People Eater" was waiting.

This is where things started getting screwy. My transition time (time from the end of the run to the beginning of the bike ride) turned out to be as slow as death and I'm not really sure why. It seemed like I was hurrying with the towel and my shoes and helmet and gloves. Why the hell did it take over 2 minutes then? Regardless, I was on the bike and blasting out of there...

Forty-four minutes later and I was done the 13-mile bike ride. This was extremely disappointing. I had a goal time of 39 minutes so needless to say I was pissed. I felt good on the bike which may have been my problem. In retrospect I didn't push hard enough in some areas, but it felt like I was dying in others. Either way, not happy.

So I racked my bike, threw off my helmet and gloves, and took off on the run like a bat out of hell. Except one problem...anyone who knows what it feels like to go immediately from a bike ride to a run knows that there is no such thing as "bat out of hell." My legs were like jello. But I moved those jello-y legs just as fast as they could muster. After about a mile I started to find my rhythm and began picking people off like apples from a tree. One, by one, by one they were falling prey. The run was an out-and-back, so I could see who I wanted to target for when I hit the turn around. People later said that it looked like I was "flying" when I blew by them, and that I looked like I was "sprinting." Well as long as it looked like it! I finished the 5k run right around where I expected (20:05).

Of a total of 135 people and teams, I had the 110th fastest swim time, the 50th fastest bike time, and the 3rd fastest run time. Somehow and 100% miraculously I ended up 3rd in my age group only--ONLY--because of my saving grace of a run. Obviously there's a TON of work to be done to get better for my next tri. As an idol of mine once said, "You only get better at the things you work at often."

Time to do just that.

 

Running isn't for everybody, but it's for YOU

How many of you have said the following sentence or heard someone say one of the following sentences: "Running just isn't for me," or "I can't run," or "I'm not built to run." My response to any of these that would be to say "shut up and run!" Here's why...

People are built to run. We are designed from head to toe to be runners. We have been more beneficial than any other species on the planet in that we evolved into awesome running machines. People have an advanced cooling system in that we sweat instead of pant. We also have ligaments and tendons in our feet that allow us to spring forward, anatomy that chimpanzees and apes, our two closest relatives, don't have. We also, by design, have a narrow waist that allows for our arms to swing freely so that we stay in a straight line while running. Our toes are short which allows for more efficient running. And the butt, the largest muscles in our body, is only used (pretty much) when we run, as studies show that it's hardly used when we walk. Obviously our butts are used for other things, but let's keep it clean here kids...

The reason we exist today is because our ancestors ran across the desert plains of Africa chasing tasty animals and ultimately catching them. Now I've never been to the plains of Africa, but any picture you look at proves that they are what they sound like: plain. There isn't a lot of cover, so animals could see their pursuers coming from a long distance away. Hunters would push their prey, which undoubtedly could run faster at short distances because of their four legs, until they gave in to exhaustion. We were able to do this because we are built to run long distances and because we can cool ourselves by sweating. Ahhh, isn't it sweet to be human?

Having been a runner for the last 17 years, I've learned most of this along the way. But the awesome, HIGHLY suggested book Born to Run really opened my eyes to the culture of running and what is right and what is wrong with it today in America. Marathons are a rapidly growing "sport" in America, with 450,000 people completing one in 2009, a number that is up 20% from the beginning of the decade. With the rapid rebirth of long distance running comes inevitable injuries. People get excited about long distance running, train incorrectly or wear the wrong shoe or whatever, then get hurt. In Born to Run, author Christopher McDougall argues all these points and more. He writes of how to become a better runner and how to actually enjoy running, but not in a how-to kind of way. It's a brilliant read, one I'd recommend for even a non-runner who might like a good book.

People are fat because we stopped running and harvesting our own food. We were told running is bad for us. When we stopped running and harvesting our own food we eventually stopped moving and started eating crappy food. Then we became fat and sick.

If you are new to running my suggestion is this: Stop reading this blog, put on your shoes and go outside. Start walking down the sidewalk. Run a little...maybe to the street light pole. Then walk. Then start a slow run to the next mailbox you pass. Then walk. Then slowly run to the intersection. Then walk. If you're worried about what people might think, stop worrying! If anything, they'll be envious and say if you can do it, so can they. Trust me on this.

And if you're already a runner, I'll see you at the starting line.