This isn't just about football, this should psyche you up no matter what you are doing

"The inches we need are everywhere around us..."

The off season, now what?

After your "A" race of the season, it's down time. Recover, relax and plot. What is it you want to do next year? What did you learn from training and racing this past year? How can you apply what you have learned so that you do not make the same mistakes? What were the factors that garnered success? What goals do you want to accomplish next season?
While you are thinking about all of these things and reflecting on the past season of what worked and what could be improved you should still be exercising. You can take a break from the strict scheduled protocol you were following and I encourage that but you should still be doing some form of aerobic, low intensity conditioning. It doesn't have to be long and it should not be hard but you should be doing something, just do what you feel like. Feel like riding? Go for it, feel like an easy run? Great. Do it. Do what you feel like, enjoy yourself completely and keep it easy. The off season should equate with base building for the next season. Take 4-8 weeks to focus on your family and friends moving the priority of your training down a few notches. When it is time to begin the focused, scheduled training leading up to a goal race you will be refreshed and reinvigorated physically and mentally.
Limits:
We (Dave and myself) approach training in the off season with time limits over the first 8 weeks. A weekday swim, ride or run is capped at an hour. Weekend longer rides capped at 2 hours and longer runs capped at 90 minutes. Functional strength, core training and yoga is emphasized now that there is more time to focus on it as recovery time is increased.
"Functional strength training" is a big buzz word in the fitness industry now, it certainly involves a whole lot more than traditional isolated muscle group weight lifting. Functional strength includes movement across multiple planes which will help to coordinate the nervous and muscular systems. Straight exercises like a "chest press" or a "bicep curl" train very specific muscles. Coordinating your body across multiple planes to strengthen your muscles through movement is what functional strength training is about. For example: the daily activity of getting up out of a chair can be difficult for some some elederly people. While leg extensions will strengthen the quads, squats are actually more functional to help improve the strength of that particular daily activity. Functional strength training for sport should include movements that mimic the sport. Here is an example of swim specific strength on a vasa trainer:



If you are vasa trainerless like myself, you can do simple stretch cord exercises for functional swimming strength:



Functional strength training can be done for cycling. Who is better to watch than Lance Armstrong in action? These exercises are complicated and should be done at first with an instructor to help you with proper form and technique. In the meantime, watch Lance through this link and appreciate the coordination and power of his movements. Watching Lance participate in functional strength training is great, one of my favorite photos that encapsulates the beauty of his physical anatomy is here:

While a picture of Lance Armstrong naked on a bike may not appeal to most men reading my blog, fear not, watch the Ford model's clip of functional strength training exercises. Keep in mind you can do these with stretch cords as well:

Runners: don't feel left out, there is plenty for you. The exercises depicted below are some of my favorites!



Finally, for a great series of exercises to promote run specific strength training, check out the first of five progressive videos featured on runningtimes.com here:


Running Times: Part 1 from CoachJayJohnson on Vimeo.

While your endurance training time in the off season is down, increase the time you spend on functional strength and core training to help prepare your muscles for the increased demand of in season training, with the added benefit of muscular power and efficiency that you will build with a brand new set of exercises that can actually contribute to the speed and power of your chosen sports. Be safe, progress slowly. The videos depicted are to help give you a general idea of what functional training actually is and how different it is from traditional isolated muscle group weight training. Make sure to seek advice and consult your physician prior to engaging in any new physical training program and seek the help of a professional exercise specialist for more advanced exercises. Good luck! Go train!

The wounded warriors and Dave

Dave and Sam are heading south in a few weeks for a great cause. Anything you could do would be great!

From December 12-18, 2009 I will be participating in a 650 mile bike ride from Tampa to Jacksonville Florida for the Ride2Recovery Program.......


Held in partnership with the Fitness Challenge Foundation, R2R will raise money to support Spinning® Recovery Labs and outdoor cycling programs at military and Veterans Affairs locations around the U.S. to help injured veterans overcome obstacles they face. Cycling is an important part of the recovery and rehabilitation program for two reasons: (1) cycling is an activity that most patients with mental and physical disabilities can participate, and (2) participation in the R2R program increases the recovery and rehabilitation process.

In 2008, R2R initiated the East and West Coast rides, as well as getting sites launched all across the country. Here are just a few of the 2008 accomplishments:

• More than 100 Wounded Warriors participated in an event including those from the previous conflicts of Vietnam and the first Gulf War.

• Provided more than 50 Spin bikes, including 17 for the West Los Angeles VA and 15 for Bethesda Naval Medical Center.

• Provided 45 bicycles for Wounded Warriors to participate in R2R events.

• Trained volunteers, Respiratory Therapists and Physical Therapists as certified Spinning® Instructors so classes can be taught by trained leaders.

• Donated uniforms, helmets, shoes, and other cycling equipment to Wounded Warriors so they can participate in the R2R events and programs.



If you would like to learn more about this worthy organization, go to http://www.ride2recovery.com/. If you believe in helping to heal America's Wounded Warriors as much as I do, please donate what you can. No amount is too small, but the more we help, the more we heal.

Here's a direct link if you'd like to donate http://www.ride2recovery.com/sponsor-a-rider.html

Just enter my name...

Thank you if you can help!



Sincerely,

David

Revelations

" When you focus your thoughts on something you want, and you hold that focus, you are in that moment summoning what you want with the mightiest power in the universe. The law of attraction doesn't compute "don't, not or no" or any other words of negation...the law of attraction is giving you what you want period!"   ~ Lisa Nichols

I've been spending many hours in doctor's offices. I went down to Clearwater with a mild, annoying, dry cough that turned into the worst bout of bronchitis I have had yet. The ridiculous thing is that I have been dealing with sickness since the beginning of October and with the exception of 8 days (yes, I counted) that I was well, the rest of the time I have been battling some form of asthmatic bronchitis. It's stupid and it is now interfering with my base mileage build up. This was to be a 35 mile week.... that didn't happen. Knowing on Monday that it was going to get bad I ran 5 miles on the beach and it was wonderful. By Tuesday I was done, antibiotic and nebulizer treatments ensued and by Thursday night after spending two solid days barely moving, I felt ready to spin on the bike. 40 minutes later, I felt pretty good. By friday, I was ready to try a light run. My original schedule this week called for a day of 800's, a fast finish 7-8 miler mid week and some 30 second sharpeners buried in a 7 miler, an easy 3 miler and a 13 mile fast finish this weekend. I had to put the schedule out of sight. Many of you may think I was crazy to even consider running and when I told my doc on Saturday that I ran 4 miles the night before, he totally cracked up. In the end, I quoted some recent research findings concerning improved lung fuction and decreased airway inflammation from exercise and I persuaded him that the light running I was doing was not, in fact making me worse and that if I felt any chest tightness or started coughing, that I would slow down to a pace where I could comfortably breathe through my nose. So I ran Saturday for 5 miles with some 30 second pick ups and I did run an hour on the trails today and while I was well under "cough threshold" and I did not feel any tightness in my chest, I was more fatigued than usual and I could not have run more than an hour today. (1) I know that I am not moving as much oxygen to my muscles as usual, hence the early fatigue and (2) the antibiotic is knocking the crap out of me- the fatigue from the medicine is ridiculous, I just want to sleep! One more day!
As I ran easy down the road from my house I thought about that quote above. Since late September when I started taper prior to the marathon and going back to work with many literally "snot nosed" children I have been saying "I do not want to get sick". Throughout October, I said many times to my docs "I'm sick of being sick" and "I don't want to be sick anymore". If the above quote is true, and I really think it is, I think I have been attracting sickness to myself by thinking negatively. I am done thinking negatively. When I realized this while running, I immediately changed my thoughts to "I am getting well" and "I am well". When someone asks me how I am feeling this week, my answer will be "Better" and "I feel well" for then I truly will be well. I'm taking my health back, I will be well and I will train hard for Boston and I will love every minute of it.
Onto wellness!

Clearwater

What a great weekend. To say that I was a bit nervous as to how Dave's hip would hold up was an understatement. After the setback last June, it's been an extremely cautious return to running. He didn't start to run again until September, went through another round of PT and finally built up to three days per week intermittently. If his hip ached, we took the run off the calendar, it was as simple as that. His longest run was 8.5 miles two weeks before Clearwater and he was leg sore from the pounding for a couple of days afterwards. Once again we supplemented the aerobic training time he used to get running 30-50 miles per week with increased cycling and swimming throughout the summer and fall. The last 5 miles of the run would be the giant question mark. Clearwater, FL is a beautiful spot to visit in early November and while it poured rain here, in NY we thoroughly appreciated the 80 degree, sunny weather down South. Race morning was perfect, little wind, clear skies and 70's, you couldn't ask for better conditions. Dave swam 31 minutes, biked a ridiculously fast 2:12 for 56 miles and when I saw him head on on the run, I yelled "STEADY!!!!" to him, he was glad I reminded him to reign it in. The goal was to hold pace and shoot for 1:45. His first 5 mile split was a respectable 8:17 pace, the second half really made me smile, 7:55's. He ran a 1:46 and we could not ask for better than that, he did great and his hip felt great and he had no pain or soreness afterwards! Let's hear it for the warm, sunny weather! 4:36 Half Ironman and the goal accomplished. Hopefully now he will be able to cautiously continue the light run training. Will he ever get back to running sub 1:30 off the bike? Not sure, that would be awesome, for now, he and I are just so thrilled that he is running pain free and we hope that it continues so that he can keep doing what he loves.
After the race as I was perusing the list of athletes, I came across his name in the program:
David Gatz, 48 years old UZB
I said to him "did you realize that you entered Uzbekestan as your country???" He cracked up and was wondering why so many people were asking him where he was from based on the race bib!

Nice flag :)

I was in heaven all weekend, running on the white sand beaches completely barefoot, racked up 35 miles last week and loved every minute of it. 21 weeks to Boston!

Be flexible

There is this type of flexibility, but that's not what I'm really talking about today. It is however, one of my favorite yoga poses, "the camel", and it does wonders for stretching out the hip flexors which tend to be a really tight area for cyclists and runners. If you are more inflexible, try modifying this pose by turning your toes under and reaching back for the heels. Range of motion is very important to maintain as we age, but that type of flexibility will be the topic of a different post.

What I want to talk about today, is "workout flexibility". I am going to use my own schedule this week as an example and I thought a lot about being flexible and being willing to adjust your week around feedback from your body, your work/family commitments and motivation while I was out running an easy 5 miler that was scheduled for a different day this week.

I ran the 10k on Sunday in a time I have never come close to running before and I was really psyched about that. My 38 year old body has been protesting that effort, first with a sore peroneal tendon at the base of my right ankle and lateral side of the foot and secondly with a sore right hamstring, probably because I was unconsciously favoring my right foot while wearing the flats, compensating some way. I've really got to get back on the core work and the yoga, I've got an imbalance somewhere. Regardless, my week was originally scheduled to look like this:

Monday: Off or easy 3 miles

Tuesday: 10 x 400's and 4 x 200's at 5k pace sandwhiched between a 2 mile warm up and warm down

Wednesday: Bike

Thursday: 8 miles with a fast finish

Friday: Easy 5 miles

Saturday: Bike or swim

Sunday: Easy 8-10 miles

Monday: Sore, fatigued, I knew I needed more recovery from the 10k so I optioned for "OFF"

Looking at my week as a whole and listening to the feedback from my body and thinking about what I have to do with work and family has necessitated some changes to this schedule. You have to be flexible! If I do what is originally written, I risk injury. My body was certainly not ready to run 10 fast 400's yesterday with a sore right hammy. Not a good idea! It doesn't mean I will skip the workout, I just need to move it to a different day later on in the week when I am rested, recovered and no longer sore from Sundays 10k run. The older you are, the more truth there is to this, recovery does take longer and take it seriously! You will avoid injury and staleness!

My life this week: Off work on Wednesday, thank you veterans!!!!! Working Thursday and catching a flight in the afternoon to Clearwater (cheer on Dave! send some good vibes while tracking him Saturday at http://www.ironman.com/) . With Dave swimming masters early Thursday morning, I don't have the option of running 8 miles with a build at the end Thursday morning, not enough  time and I'm certainly not running 8 miles on a treadmill while Van sleeps, shoot me now! Friday through Monday I will be running on some white sand beaches and swimming in the gulf, so how can I make my weekly schedule work best?

Tuesday: I ran 5 easy. The hamstring prevented me from opening up my stride but it didn't bother me to run easy and light. While Van flipped around at gymnastics practice, I ran outside from the gym with my headlamp- proactively so cars could see me. I felt great, the easy recovery run also helped my legs, no soreness today!

Wednesday: (today) I am off work. Since I am off, I will run 10 miles today. I'll see how I feel when I get out in a bit. If I can open my stride I'll get the 400's in, if I feel a little tight, I'll save them for Friday on the flat sandy beaches of Clearwater, FL. Either way I'll have a great run today!

Thursday through Monday: Since I want to cycle at least once this week, that will be tomorrow morning early on the trainer before work. Friday I'll run 8 on the beach with or without repeats, and I'll run 8 on Sunday early morning, 3 easy on Monday. Swimming definitely everyday in Florida. Can't wait!

Being flexible with your schedule also allows for increased motivation. There was no way in the world I could have psyched myself up for 10 repeats at a 5k effort yesterday, I dreaded the thought of that! I can psyche myself up for them today, or Friday whichever the case may be, now that I feel more rested and recovered.** Being flexible with your schedule also means being sensible. Avoid stacking high intensity workouts back to back, also avoid stacking a high intensity workout with a long duration workout. Both will increase fatigue and recovery time and stacking them can provoke an injury. Workouts are cumulative, if you don't allow enough recovery and you don't look ahead in your schedule to see what is coming up, you can easily make a mistake that has a catestrophic result. If you are unsure about what you should do, ask a veteran, or more specifically your coach for an opinion. After all, if you spend the money on hiring a coach to help improve your performance, it's wise to obtain the coaches opinion in matters concerning schedule changes to the program written for you!

Finally, if you are struggling with motivation to get your workouts in as the days get shorter and darker earlier, think of your goals. Remind yourself as to why you are training and what you want to accomplish racing. Remind yourself of the simple joy in moving your body. Take your mind out of the past and the future by thinking only of the present moment, the NOW. Listen to your breathing, think of all the positive things you are doing for yourself and revel in the accomplishment of the workout. Swim for joy of swimming, cycle for the love of the feeling and run because you love it, not because you have to. Remembering that goes a long way towards staying motivated.

en·joy (n-joi)

v. en·joyed, en·joy·ing, en·joys


v.tr.


1. To receive pleasure or satisfaction from.


2. To have the use or benefit of: enjoys good health.


v.intr.


To have a pleasurable or satisfactory time.


Phrasal Verb:


enjoy oneself


To have a pleasurable or satisfactory time.

** Not quite yet, went out easy and couldn't really get my pace below the 9:20 level today, so that was it, easy long run. I ran up 51, ducked into the trail leading to bald hill, took a wrong turn on the blue trail and spent some time running blue trail to white. It was great. I haven't been back there in about 10 years, completely lost track of time, fully enjoyed the run and managed to get 10 miles in. If you are lacking motivation, try trail running, or just try running somewhere new. Nothing speaks "boring" and "monotonous" more than running the same route all the time!

46:40 SWAK! New 10k PR

What a great day for a run! It's not too often you get spoiled with a low 60 degree day for a race in November. I ran the first ever ACT 5k/10k Run for Darfur in Center Moriches. We ended up with a nice group of runners on the fly. Kate Tormey (Charlie Rey's sister) was out for the weekend and a quick text last night about the race brought her on board. Since Dave was planning on running while the race was going on, Van spent the morning with Joanne and Jane Costantino so we picked up Larry on the way too. Susan Herlyn and her friend Jen came down for the 10k and one of my good friends from work, Deborah, completed her first ever 5k, awesome! We also saw future triathlete and Pat-Med student, Matt Acci running the 5k to a second place finish in his age group, congrats Matt!
A nice course that starts and finishes at Neville park and if they work out the kinks of a first time event, it could be a really nice race that would draw in quite a few runners. The 5k loop takes you down to the bay and back and the 10k runners split the right to repeat the loop. The course was actually more accurate for the 10k runners, as the 5k was measured long at 3.25 miles. Kink number one. The second kink came at mile 2 where the water stop was. They only had one volunteer passing out water cups and with the 5k and 10k runners together, there was not a chance of getting a sip of water. There was another volunteer handing out water at the 3 mile mark which worked out OK for the 10k runners but if the race grows in size, the directors will really need to stock the water stations with more ready filled cups and volunteers. The timing: at the awards, when they did my age group, I wasn't even mentioned. I finished fifth overall so I had to be in the top of the AG somewhere. I checked in over at the timing truck, joined shortly thereafter by Larry and Kate, somehow we got skipped. Apparently our race registrations got "lost in the shuffle" so we didn't actually exist while the race was going on. You would think that the chip time would have recorded our times accurately anyway, but no. The timing director was very apologetic and the hardware doesn't really matter, I just like the results accurate. He promised they would be up on the internet in a couple of hours and checking back, they are, but they are still screwy. The 10k runners just got lumped under the 5k and you have to read the fine print at the top to see that the category code "3" = 5k and "6" = 10k. As you scroll down though, the average pace isn't correct for us and it looks like we are doing a 13-15 minute per mile pace. I like to look at the results and really compare my times to those overall and in my age group and it would be nice to have them accurate and separated from the 5k runners. Kinks number 3 and 4. Kink number 5: the mile markers. There was only one and it was long. People like to know where they are and how much they have left to go in a race so mile markers that are easy to see are a big help, especially for the 10k where you really want to keep track of your splits and distance on an unknown course. If it weren't for the garmin, I wouldn't have had a clue as to where I was or how fast I was running. Lastly, the finish refreshments needed a little help. There wasn't enough water and when there was, it was in the big water jugs (other people's hands on a water jug spout make me really skitchy in terms of GERMS) I prefer a cold bottle that I can just reach in and take out of a huge ice filled bucket and since it was 70 by the time we were finished with not enough fluid on the course, the runners were thirsty! So, for a first time race, nice venue, but if they want to keep it an annual event, it needs the kinks worked out. Local cross country teams at the junior and senior high schools in the area are great for volunteers, as well as local girl/boy scout troops. Simple orange cones with the mile markers clearly visible and set out by the RD prior to the start would be a major help. A good sponsor for post race water bottles, age groups spread out by 5 years instead of 10 and some better timing and it will be a great annual event.
The race:
Not knowing what I would be capable of 4 weeks out of the marathon, I decided to just go with it. No set pace, totally winging it. First mile 7:06. Whoops! Too fast, reign it in! Second mile 7:15, whoops still a little too fast, reign it in again. When Dave asked me what pace I thought I would run, I told him somewhere around 7:30-7:40, at least I thought that was the kind of shape I'm in but it's hard to tell, first race since the marathon with no recent speed work in my legs. Mile 3 was 7:34. Miles 4 and 5 were both 7:40 and right after mile 5 I saw a huge party bus headed down the block for a wedding, the party bus seemed like a great idea! Last mile 7:24, average pace 7:29 and a new PR by a lot! Psyched!

Think of them, say them out loud to others, reach them

Goals! It's time! With the 2009 season drawing to a close for many (not all of you.... but you are almost there! Either that, or you are nutty enough to sign up for that January marathon...hahahaha) it's time to start thinking about what you would like to accomplish in 2010.

1. Set your yearly goal. What do you want to accomplish THE MOST next year? Do you know? If you do, you just set your priority race or at least you can pick out the race to match your #1 goal.
2. Once you have your priority set, count back 6 months. That is when the serious, focused training sets in. This will allow you time to... get psyched about what you are doing and more importantly, build an appropriate base up until that point. The aerobic base is so crucial, it can make or break your goal. It's all in the lead up. A proper base not only gets you ready for the next focused phase, it can prevent many injuries because you won't be doing too much volume and intensity too soon. More on base in another post.
3. Set your short term goals. What will you have to work on most to achieve your priority goal? What is/are your limiters? Identifying your weaknesses will help determine where you need to focus your training and that will help you set monthly and even weekly short term goals.

There's the outline, now think about it! Already know? Tell people! Speaking your goals out loud holds you accountable for the training to reach them.
I'll go first....
Last year I identified many goals. The first and foremost was qualifying for Boston. Cha-ching! Accomplished. I had some secondary goals in triathlon. Reflecting on those, I didn't quite hit the mark. It's not that I didn't care about them, running was just the priority. So much so that Timberman went on the back burner. I did enough, but only just enough to have a decent race. I didn't hit 2:50 on the bike but I did break three hours comfortably on the Timberman course, so it wasn't a total loss. This year I would like to change that.
 I will not be racing at Timberman however.
The race plan: I have two priorites (yes you can do that if they are spread far enough apart... more food for thought for you)...
1. Boston in April
2. Syracuse 70.3 in September.
Running focus and then triathlon focus! By the time Syracuse rolls around it will be a solid 3 years since I have specifically focused on triathlon and I have to tell you, I'm REALLY looking forward to it!

At lunch today, one of my colleagues asked me when my next marathon was. When I told him "Boston in April", he said, "Oh, when do you start training again?", when I told him that I am training for it right now, he asked me if I was following a set schedule and I said "yes"... it's 6 months out and the time goes quickly!

Goals for Priority #1: Boston

• Run to the best of my ability on a very hilly course. This will require a slightly different preparation as "miles" will not be enough. Ideal goal? Run 3:45 and requalify myself. That's a big goal, but I'm going to go for it. If I train for less than that, I won't feel like I'm giving it my best effort. I need that slightly out of reach goal right now because in the process of training to reach it, I will become a better runner regardless of the outcome. It will also help me to maintain the hardened focus I had in the prep for Mohawk. I never lost sight of it and I never lost motivation. Round 2 for marathon training, bring it on!

Goals for Priority #2: Syracuse 70.3

• Ultimate goal: qualify for Clearwater World 70.3 Championships. Currently I am more than slightly out of reach for this one but if focused marathon training has taught me anything, it's that the only limits I put on myself are the ones that I mentally set there. It may take me more than one shot/year to hit this goal now that I've put it out there but that's OK because just like with the running, in the end, I will become a much better triathlete on a regional and national level. I am being specific about this goal because I know nothing about the Syracuse course as a first time race, so I can't specify split times. I just want to race at a high level for as low around 5 hours as I am physically able to get this year and I will be totally jazzed about it. Plan A would be Clearwater in November but realistically, I need a Plan B too because there are so few slots and so many fast women in my age group. Plan B will be a wicked fast half marathon shooting to break 1:45, it will be tough, but I know I have that in me. When I break that 1:45... I will be another step closer to Clearwater. Of course, standing half marathon and half marathon off 56 miles are two different animals but that's fine with me. I will focus the run training towards plan B and along the way, my half marathon off the bike will improve to where it needs to be as well.
• So, with the big triathlon goals for 2010, I am looking forward to recovery off Boston on the bike and in the pool. I will have 5 months to prep my swimming and cycling to meet the demands of fast 70.3 racing. Along the way I want to have some serious fun.... Montauk Lighthouse Triathlon, West Point Traithlon, maybe a couple of Xterra's. NYC half marathon! The mini 10k in June again, back to the Gold Coast ride in July. There is so much I want to do that I haven't done in a really long time and I am really looking forward to it.

So, 3.5 weeks out of the marathon and I feel pretty dandy. Ran 5 trail Tuesday, Biked and hour on the CT yesterday, 6 run this morning building to 10k pace over the last 10 minutes. 5 easy tomorrow, a light bike Saturday and the 10k for Darfur in Center Moriches Sunday. I have no expectations, just want to go run hard and see what's what. Still haven't swam yet, I'll get back to the pool eventually. I think I'll start with a few open water swims in the Gulf next weekend when we head down to Clearwater for Dave, those ought to be enough to light a fire under my arse to get back in the pool!
Let's hear your goals now!

Off the road and onto the positive....

"Always say "yes" to the present moment. What could be more futile, more insane, than to create inner resistance to something that already is? What could be more insane than to oppose life itself, which is now and always now? Surrender to what is. Say "yes" to life- and see how life suddenly starts working for you rather than against you."

~ From "The Power of Now", by Eckhart Tolle

I had one of "those Mondays" yesterday, kind of in a funk and not really sure why. I had to put it aside and be cheerful for the students. I had to constantly remind myself to check my temper and remain patient. By 2:30 I was ready to go home and scour away some of the dark cloud I had hanging over my head by taking it out on the bike when my phone started beeping with incoming messages. My mom had a heart attack, off to Stony Brook I went.
Was my dark cloud a sort of premonition for what was to come? I wonder about that, was I sensing something, a loved one not feeling well and was I picking up on that? Seems kind of paranormal and far fetched but who really knows?
After spending the next four hours in the E.R., making sure my mom was stable and providing comfort and support, I swapped vigil with my sister and went home exhausted. Unable to relax, I wrote, I read, I created. I turned a negative day into something positive and focused on some good things instead. This is what I did:

http://twinforksmultisport.blogspot.com/

The Twinforks Multisport Club has been a way for me and Dave to give back to the triathlon community that has given us so much. If it weren't for this crazy sport, we never would have met. If we had never ventured into triathlon, this never would have happened:

http://ironman.com/holdingcell/2002/march-2002/3-21-02-for-david-gatz-2001-was-a-magical-year

or this: www.jayasports.com

Sometimes when faced with a life threatening situation, it makes you take stock of what is really important in your life: family and friends.

So with that in mind my creation of the TFM site is to help promote the sports of triathlon, cycling, running, and all things endurance on the eastern end of Long Island in a larger way than our forum has done and I really look forward to the club's growth and development as well as spreading awareness for the cycling advocacy group: Spokespeople, which I have had the pleasure to help develop as well. Please take the time to check out the new TFM blog. Read the welcome post and certainly have a look at the video of Sam Cila, one of our members who is racing his first Ironman this weekend out in Nevada. His story is nothing short of inspiring and amazing. While TRIals and tribulations is predominantly about, well, ME... I hope that the TFM blog will be primarily about all of YOU doing great things in the sports we love.

When I finished creating the new site, I went to bed for a very restless, worry filled "sleep" that had me up several times over the next 6 hours. It's my mom you know? And she was in pain....

I got Van ready for school and then went out for a quick 45 minute trail run to clear out my head. As my heart rate and breathing tempo steadily increased, I surrended to what is, I said "YES!" to life! I ran away from cancer, I ran away from heart disease. I felt some snap in my legs that hasn't been there for 4 weeks and I fell into a great rhythm. Particularly jazzed when I kept hitting repeat on this song:



Clear headed, ready for the day, I went back to my mom: more support, more comfort, more questions for the doctors that I thought of while running off road, more anxiety that I suppressed as hers increased. A kiss and a hug and off she went into the cath lab. Anxiously awaiting the news.
Finally, I spoke to the surgeon, it was the best case we could hope for in light of the recent events. Two small, very small coronary arteries- one totally occluded, one 50% but so small, no stents required. The area of infarct was very minimal, so small that no damage showed up on the angiogram. All other major and minor coronary ateries are 100% clear and free of plaque. Treatment will involve medication changes, lifestyle changes, and stress management. Areas that I am very well versed in. Relief. Onto the postive.....

Trail musings

Today was the first official trail run and it was so good to be back! Perfect day, 40, misty and cloudy- on the road that's not my idea of fun but the trail is beautiful, it blocks the wind and I have this beautiful single track right out my door. Trail running really allows me to stay in the present. The NOW. In the beginning of the run, as the soft ground absorbs the impact of my foot falls, I feel incredibly light, almost floating across the surface. With nothing but the twists and turns to distract me, I can easily sort through some of the things that require a little more focused thought. I don't pay attention to the time, the minutes meld and before I know it, I'm at the turn around, half way through. Rather than double back, I take a different route, a new exploration, and find myself once again in the NOW. As I feel the first signs of fatigue, I have to concentrate a bit more, watching my steps, placing my feet carefully while I maintain my pace. Before I know it, I'm back at the house, 90 minutes of trail- equivalent of 2 hours on the road and I feel refreshed. Coming next time?