An Ordinary Girl Doing EXTRAORDINARY Things (Triathlon Part III)

Recently I posted two blogs trying to convince the “average” person that they CAN and SHOULD “try a tri”.  If neither of those blogs convinced you, this one may.  On July 22, 2012 a good friend and client of mission FITNESS, Patti Clarke completed an IRONMAN at Lake Placid, NY.  Patti will be the first to tell you that not too long ago she did her first bootcamp at Glastonbury H.S. with us, and could barely make it once around the track.  I will never forget the beginning of last summer when I took her to an over 55 housing community to “teach her how to ride a bike”.  We then hit the Lake, where we told her we were swimming to the raft about 30 yards away.  She looked at us like we were nuts!  Just over one year later, Patti completed a 2.4 mile swim, 112 mile bike, and 26.2 mile run in 15 hours and 44 minutes.
  
Below is the “story” of an ordinary girl doing an extraordinary thing.  What you read is her own story.  It is meant to show you that ANYONE can do ANYTHING they put their mind to if they are willing to put the work in.  It is not meant as training advice or to take away from the seriousness of the event.  Next we will be featuring an Elite IRONMAN, who will have a different training program, different goals, and a different experience.  My goal is to showcase two athletes with two different stories.  Patti did this event to represent the “regular folks” and she did that very well.  We followed her throughout the whole race, and she looked strong and HAPPY the whole time. She made many people proud and has inspired, and will continue to inspire so many people in the future! 
  
  
Tell us a little about yourself. 
 I live in Portland and am 34. I work full time as a pediatric Occupational Therapist. I live with my 7 year old son Ryan and my 4 year old daughter Nyla.
 

Patti on the Top Right after her first half marathon

Have you always been an athlete?  What races did you complete before this?

 That’s funny Darce! I joined a local gym when I was 30 and before that I never broke a sweat! I ran a local 10K a year later because that is how long it took me to learn to run! I had to google what a 10K was when my friend asked. No natural ability here. I went to the gym near daily (because there was a daycare) and literally took a month to make it to 1.0 miles! I remember that day. Over the next year I did a half marathon then a full marathon a year later – all at my own pace! 
When did you first start becoming interested in triathlons?  What made you decide to try one?
 
 I have always been one to do too much at one time….none of them well, but I do it all! I had little time to work out (with two toddlers) so I would often run (literally) to bootcamp and then off to spin class. Everyone was impressed, but little did they know my next opportunity to work out could be in 4 days. A triathlon was perfect for me – let’s do it ALL at the SAME time! That’s my life!! I am also not a wisher and dreamer – I like to make things happen, so I was not about to sit around and say “oh maybe someday I will…….”
When and where did you do your first triathlon?  What was that experience like?
 
 I did two sprint tri’s at Lake T and an Olympic last summer. I did not train specifically for them and at the time

Patti doing her first Tri at Lake T with her borrowed bike last summer!

consistently did bootcamp, bikram yoga and ran 3-4 times a week. Since I didn’t train, the run after the bike was difficult.  I walked when I needed to, and I finished every one I started. Last summer I heard about the Lake T tri’s and I thought I had just as much right as anyone else to be there and try it out. I didn’t tell anyone and just went in myordinary gym clothes, my son’s spider man goggles and a borrowed bike! My friend Pam came with me. We were like two little kids on the first day of school. We were scared, nerdy and I suspect really stood out!  I watched what other people did and tried to follow along, but I couldn’t (and still can’t) mount my bike on those racks so I just laid it in the grass. I was the last girl in the water (hoping to avoid a crowd)  and side stroked (I invented that move!) and doggie paddled my way around the buoy.  I got out of the water just about last and there was my lonely bike, laying on the grass like a kid’s outside their house.

What made you decide to do an IRONMAN?

I don’t like to do things half ass, so when I heard there was this IRONMAN triathlon it bothered me that I hadn’t done that distance. If I was going to say I did a tri I wanted it to be THE one….the big one. Again, I had just as much right to sign up as all those people in fancy race clothes and fancy bikes. I wanted to represent us regular folks!  I am also extremely goal oriented in my life and appreciate a challenge, structure and a plan (all provided by the training).

What was the training schedule like?  How long did you train for the IRONMAN?
 
 I hired a coach and began training earlier than most because I did not know how to freestyle swim or get on and off a bike! Ah hell, it took me abut a minute to buckle my helmet. Literally, started from scratch! I took swim lessons at the local gym alongside 3-5 year olds.  I trained for 9 months. The mid day workouts were 60-90 minutes, 4x week (either a swim, bike or run but not one of them for 90 minutes – a combo of 2)  The weekends were a bike ride on Saturday and a 10 minute run after to get used to running on tired legs followed with a run on Sunday. My goal was to finish, so I had no pace requirements. I just biked and ran at my own pace. I was only out of breath biking hills (Hebron Ave). All the training was at a very comfortable pace.
 

Patti out with her running friends. Pam (far left) also completed the LP IRONMAN. Compression tights under that dress?

How did you balance training with your professional and social life?

 Ha very carefully! I would often bike to my parents to visit them versus driving. I sat on my trainer in my family room biking while playing doll house with my daughter or “guys” with my son. There were many 5am bike trainer rides where I was still kinda sleeping and my heart rate would not budge from 70! I often ran, biked or swam just before meeting my friends out. The locals became very comfortable with me drinking wine in running clothes and compression socks! I snuck my hot pink compression socks under my work pants and wore “dressy” sneakers versus heels to save my feet. OBVIOUSLY, my family came WAY before any workout. I once biked for 4 hours to get my legs nice and tired for a run after the bike (the meat and potatoes of tri training) but as I headed into the driveway my daughter came to greet me and fell. I couldn’t bear to let a sitter console her so there went my run! When I needed a couple of days off my coach adjusted my week. I skipped many a weekday workouts because life just happens BUT I always was smart about it because I didn’t want to look back with any regrets and to know I tried my best. One time Pam and I were sitting on our bikes in her basement eating pretzels and watching movies when we were all of a sudden like, “Wait. Look at us! We better move it.”
What was the hardest part of the training process?
 
 Having enough organization and structure in my life allowed me to fit in the training very naturally, BUT there were

"see you back here in 4 hours"

days when I had like 5 text conversations going at the same time trying to organize sitters, birthday parties, what time I was meeting fellow bikers, what time I had to be at the family dinner  etc etc – all happening on the same day. A bit nutty at times! Also, not comparing yourself to others. I was ALWAYS last on the bike / runs and came to realize that when people would ask me to bike / run with them what they really meant was they wanted to meet me in the parking lot and have a snack at the end with me! Since all workouts were for time (not miles) we started and ended at the same time so I felt a bit social in the parking lot but was really on my own. I decided early on I would rather be last than quit.

What was the biggest thing you learned from the IRONMAN experience?
 
 That I can do just about anything if I practice it and ask for help.
What was your goals going into the race?  Did you have a goal time to finish?
 
 I wanted to finish happily and comfortably.
What were your thoughts as you entered the water minutes before the race?
 
 I deserve to be here and this is my OWN race. STOP looking around for someone else with a pot belly. Don’t look at anyone. It’s some nice alone time with beautiful scenery ad family and friends nearby!! OMG, I can’t believe my friends took time away from their summer to be here for me!!!!
Give us a brief synopsis of the race. 
 
 The swim shot gun went off and I waited about 5 minutes to go. The buoys were so easy to see and whenever I got real close to someone I just treaded water a bit and waited for an opening. Since you float in a wet suit it is easy to tread water. The swim was calm, peaceful and it was a beautiful, clean lake. Such nice people along the way and lots of “Oops I’m sorry” when you bump someone. Tri secret #1- you don’t need to kick and since you float in your wet suit you are really just moving your arms – piece of cake! Tri secret #2 – there is a yellow cable at the bottom of the lake so you don’t need to worry about going off course. Just look down at the cable. I found Pam at the end of them swim and we hugged when we got out. I saw my son and fantastic support crew as I jogged to the tent to change for the bike. Tri secret #3 -  there are people to take off your wet suit for you “Lie on your back and put your legs up!”! All my bike gear was in a bag hanging where I left it the night before. Tri secret #4 – there are volunteers that literally dress and undress youand get you ready for your bike! They peel off your wet clothes, rub sunscreen on you and put your helmet on for you in this lovely spa like tent. I prefer “wardrobe change” to “transition”. Tri secret #5 -  they let me peek in the mens tent – woot woot!! Off to bike. Do 1 loop then repeat. Super easy pace, people chatting along the way, got off and stretched and used the porta potty.  Had a banana and some cold water! I had all my food (some people call it “fuel” / “nutrition” but I refuse!) and drinks on my bike. I drank sports drink and had a gu every hour. At the halfway point I had packed myself a bag of goodies (baby wipes, crackers, cold ice tea, new cold drink bottles)  and the volunteers hand you all your “stuff” as you just take it all in! I saw my son and stopped to chat. 2nd loop – Go.  Done. Went by so fast! So happy to be back in the tent getting dressed to run.  Wardrobe change #2. I had new shorts, shirts, deodorant, lip gloss, visor and a baby wipes bath. Like a mini makeover! Run the first loop, then repeat. I was rockin my lovely pace until about mile 18 when my whole group around me started walking. I kept jogging, but got sucked in by “Hey where ya from?!?”  Here we go – Ironman turned into a cocktail party. We were chatting, walking, drinking soda, chips, cookies (yup nutrition plan aborted!) Then I hear “Hey it’s only 8:00 – we got plenty of time”. Well, now we’re all STOPPED at a water station talking to the volunteers. “OK, OK I have to go” I told them, “I have a 7 year old waiting.”  Obviously, no one at that point had a time goal. I was once again walking at mile 21 when an angel from heaven (or Matthew Mund, the owner of mission FITNESS) came and yelled out “Clarke -let’s go”. Fine, I will run the rest of the way. FINISHLINE!!! My kid fell asleep two minutes later! I freakin did an IRONMAN!!
What is the best advice you would give to someone who wants to try a triathlon, but is nervous they will not finish or come in last?
 
 Get a friend on board to do the same race with you. Pam got me through this. She was the only one who knew I was in my PJ’s on the bike in the morning, texting her…. and chances were she was too! My friends and family knew I was doing this and were right there with me. Shelly watched my kids one morning when my sitter cancelled at 6am!  I was lucky enough that friends (T,S,D,K,M,J) were all there on the course for me. My coaches R & A were at the end waiting for me. I would ask people to come with you. With training and race day be VERY specific about what you need. “I’m doing a 4hr bike – can you meet me in the Whole Foods lot at 10am?” – That was a common email I would send out. Sometimes I would have 2 different people taking “shifts” during my ride to keep me company.
 
Last? Someone has to be last. Be realistic about your goal. I never had a time goal or pace goal – FORWARD PROGRESS! Get a coach, train smart and be safe.  Tri secret #6 – if you’re last out of the water it is real easy to find your bike!
 
Do you plan to continue to do triathlons? 

YES!

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admin, August 17th 2012 | Posted in Uncategorized

How Do You Measure Success in a Competition?

My best friend/cousin, Meaghan Foley, has been one of my favorite workout partners ever since High School.  We played sports together at RHAM, and spent our summers working out preparing for our College Careers (her- soccer, me- basketball.)  To this day, she is still one of my favorite people to workout with.  Even on the beaches of St Croix (where she lives) we automatically went into the “zone” while doing a circuit workout.  While we both are not necessarily training for sports careers, we continue to train hard to this day.  With many miles between us, and different goals and lives, one thing has not changed; when we workout, we workout hard!  This is all we know, and it is what makes our endorphins dance more than anything else.  The way athletics affected us and changed our lives, is I am sure the reason we have both chose to pursue careers that revolve around athletics.  As a fitness instructor I am passionate about teaching people the unbelievable positive affects of physical fitness.  Meaghan has also attained her personal training certification, and is currently getting her Master’s in Sports Psychology.  She speaks at soccer camps, discussing the major role the mind plays in training and competition.  She shared this paper she wrote with me, which I found very relevant to my life.

As I get older, and start competing in mostly individual sports, I struggle with what “success” means to  me.  Please read Meaghan Foley’s thoughts and ask yourself, how do you measure success?

I would define competition as the challenge of striving to succeed. This could pertain to the challenge of striving to succeed against an opponent, towards a personal goal or both. Now the variance comes in  the definition of success. Our perceptions of success carry an emotional charge because our perceptions create our reality. If an athlete defines success only extrinsically, meaning competition entails succeeding against an opponent, then they are likely to perceive their success and possibly even self-worth based on winning. Therefore, even if they perform perfectly and still do not win then they will perceive themselves as failing. An extrinsic view of competition leaves a lot of variables to chance because it is impossible to control every element of the outcome. If this is the athletes only perception of success then it can lead to an unhealthy view of competition. (Murphy, S. 2005)

A more healthy view is intrinsically based because the athlete has more control over their success level. By focusing internally and task based, the athlete can create achievable and measurable action steps towards success. This turns the competition inward to succeed against their own personal best. Most athletes use a combination of the two to define competition. Finding a balance between intrinsic and extrinsic success is the best motivator for athletes and the best view of competition. Most athletes do not focus enough intrinsically so it would be beneficial to help them build on this aspect of competition. This often pertains to preparation, skill building and managing stress under pressure. Depending on which the athlete feels is their weakest element, various exercises can be implemented to  improve on each of these areas. This process will show the athlete the benefits of working internally to improve their performance and they will see the results in their improved confidence and success.(Murphy, S. 2005)  

References: Murphy, S. (2005). The Sport Psych Handbook. Champaign, IL: Human Kinetics, Inc.

After a lifetime of winning equalling success, I am trying to find balance between the concept of external and internal success.  Many times I will not attempt races, especially difficult ones, if I know I will not do well.  I am beginning to realize that this is an immature way to live my life, and I need to start signing up for races with PERSONAL goals, not overall placement goals.  I will use others as a motivator to get better, but will try to understand it is not the only definition of success.

STAY TUNED FOR MY NEXT BLOG ENTRY WHERE PATTI CLARKE WILL SHARE HER SUCCESS STORY FROM THE IRONMAN.

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admin, August 8th 2012 | Tags: , , , , ,
Posted in Health & Fitness, Personal Training

Preparing for Your First Triathlon (Part 2 of 3)

As I sit here and type this blog, I feel a little out of my league (those who know me, know I tend to feel this way often)  I think in this instance, however, I may be within my rights.  Here is why: I am a ROOKIE triathlete myself!!  Part of me thinks I have no right to be writing this blog, but then from what I have gathered, you would rather hear this stuff from me rather than a professional.  The reason: you are already VERY intimidated by the world that is “TRIATHLONS”, and probably don’t want the fancy lingo and professional tips.  That being said, please bare in mind as you read on that these are my humble and not-so-professional tips!!  I am giving advice based on my own experience and the experience I have had with many beginner triathletes.

First, choose a race that you want to do and SIGN UP FOR IT.  Again, Lake Terramuggus Triathlon in Marlborough, CT and Cedar Lake Triathlon in Chester, CT are HIGHLY RECOMMENDED BY US)  It is very easy to talk about doing a race and never fully committing.  Once you pay the money and have a date, you now have a goal.  It will make you take the training more serious.   There are several books that you can buy with great training plans for a Sprint Tri all the way up to a IRONMAN, so I will spare you the “training specifics”.  However, I will give you some training tips that I found helpful. 

The book I purchased and would recommend

1.)  Just because you can swim, bike, and run separately, doesn’t necessarily mean you can do them all together in a race.  Spend the time doing the “brick” training (Two disciplines together: bike, followed immediately by a run, etc)  I was amazed when I did my first Tri how difficult a 5K seemed.  2.)  Find a partner to train with.  They don’t have to be doing the race, but someone who will hold you accountable for showing up, and also make you feel safer on the bike and the swim.  3.)  Try to find a road bike.  I have had several friends who think they will just use a Mt. Bike because they don’t want to buy a bike until they know they like it.  A MT BIKE WILL NOT GIVE YOU A GOOD READ “IF YOU LIKE IT”.  Find someone who has a road bike that you can borrow, and then decide.  A triathlon will be made more difficult than it needs to be without a road bike!  4.)  Don’t think you need to invest in all the fancy equipment to do your first Tri.  Yes, all the “bells and whistles” may make the race a little easier, but you don’t need to worry about that for your first race.  If you decide you really want to get into Triathlons (likely) then you can talk to some Triathletes and ask them what the best investments are to start.  However, make sure you have “the basics” for your first race, and know the rules (Again, there many books that help you with this)  5.)  Have someone who has done Triathlons before be with you at your first race.  It can be VERY intimidating to see hundreds of athletes walking around, looking like they have done hundreds of races, as you sit there with your bike and equipment looking like a lost puppy.  The process is not as scary as it looks, but it would be a huge help to have someone guide you through your first race.  They can tell you where to put your bike, how to set up the transition area, and answer any last second questions you may have.  Last race I found a client of ours in this situation, and I couldn’t believe how much I was able to help her!  She was beyond grateful, and I felt so happy to be there for her.  Some small things she was not aware of:  She did not have water for the transition, so we filled a few cups for her (you wouldn’t believe how dry your mouth can be).  She did not have a towel at transition, so we used her shirt to get the sand of her feet (biking and running with sandy feet=no fun).  She was going to use her Ipod, which is not allowed at many races, etc.  These are things that you may not know at your first race, that someone with experience can help you with.

A triathlon can definitely be an intimidating race, and I will admit when I did my first one I felt way out of my league.  My BIKE cost less than most peoples FRONT TIRE, and I was wearing spandex and a sports bra, while others looked like they belong the the USA Cycling Team!!  The swim gave me an anxiety attack thinking about it (still does) and all I could think was, “who do you think you are doing this race”.  However, I went out there and focused on the one piece of equipment I knew I had control of: MYSELF.  I finished 7th female overall, and crossed that finish line feeling very accomplished.  It is not an easy thing to step out of your comfort zone and do a race like this, but as we always say, “BECOME COMFORTABLE WITH UNCOMFORTABLE”

Stay tuned for my next blog where I will feature a couple different Triathletes, and one story you will NOT want to miss.  After reading this success story, you will have no excuse to not give any race a “tri”!!

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admin, July 16th 2012 | Tags: , , , , , ,
Posted in mission fitness team

Triathlon…YOU can do one (Part 1 of 3)

“Triathlon“.  The word itself has a daunting impact on most.  For so many, it is a race perceived as unattainable.  I witnessed this tonight, while standing in line at Subway in Marlborough.  The Triathlon had just ended, and several people waited in line with the fresh painted numbers on their arms, and hair still wet from the swim.  At the end of the line was a man who looked to be in decent shape, mid forties.  He asked them how far they ran, and when they explained it was a swim, bike, AND run….he was blown away.  His exact words, “I could never do that”.  The ladies response, “neither could I 4 years ago”.

I thought of the quote, “whether you think you CAN, or think you CAN’T, you are probably right”.    After over 4 years of personal training, one of the biggest things I have learned is that the MENTAL aspect of training and competition is the most important.  It is many times what separates CAN from CAN’T.  With maybe a SMALL exception, every single one of you who are reading this  CAN do a triathlon.  Whether or not you are ready to commit to it and set a goal to complete one is the question.  It will take training, hard work, and commitment, but I can promise you it will be WORTH IT in the end.

I have realized that many do not attempt a Triathlon because they are intimidated by the swim or even the bike.  Also, so many think that all three disciplines in one race is too much for them.  I cannot tell you how many times I have heard, “I don’t want to come in last”.  You are not alone, but I can gurantee you that there have been many before you that have thought the same thing and have attempted and completed a Triathlon!  YOU CAN DO IT!!  The first step is to sign up for one.  Check out Lake Terramuggus Series in Marlborough, CT and Cedar Lake Series in Chester, CT.  Both are beautiful courses, run extremely well.

Stay tuned for my next blog where I will give you some tips for training for your first triathlon, race tips for your first triathlon (what to have at your transition, what to wear, etc.) and soon we will have a couple “guest speakers” who will tell you about thier experience with triathlons!

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admin, July 12th 2012 | Tags: , , ,
Posted in mission fitness team

Who Was Pushing Who?

Yesterday I FINALLY ran my first Trail Race, The Summer Solstice Trail Race put on by The Hartford Marathon Foundation.  Many of you know that in the past years I have found much more pleasure running in the woods than on the road.  Not only does it feel better on my body, but it adds an enjoyment to my running.  I have never enjoyed running on the road, but I did it because it was something that got me into great shape.  The minute I discovered trail running I fell in love.  The woods have always been my comfort, and the workout I found in the trails was unlike any other.  Constantly having to be aware, find the right lines, jump over obstacles, and be surrounded by mother nature and sometimes NOTHING else became my passion.

Taking the next step to enter a trail race was nerve racking.  I had no idea what my pace should be, and those who run the trails know how difficult it is.  A 5 mile trail run can easily feel comparable to a 10 mile road run.  The constant inclines and declines mixed with logs, rocks, bridges, etc make finding an average pace nearly impossible.  I had no idea what trail etiquette was, and no idea how I would do.  My husband who used to run X-Country in High School told me one piece of advice:  “start up front and run as hard as you can to get into the trail up front. You don’t want to be stuck behind someone slower”.

This is what I did.  I started in the front of the pack, and ran the first .5 miles on the road at a fast pace.  When I entered the woods I knew I had 3 girls in front of me.  One was a girl I had seen in the beginning and I knew she was a runner!  She just looked like one.  I decided to try to pace with her, even though deep down I thought we were in different leagues (those who know me, know I have a hard time seeing myself as a “runner”)  About .5 miles into the woods I passed the girl in 3rd, which I knew put me in 3rd place.  At this point I knew the first place girl was way ahead, she ended up doing a 6:50 pace, beating the course record by 7 minutes.  I just had the goal of placing top 3 at this point.  The next 3 miles was spent trying to stay with the RUNNER (who was SO strong) and in front of the girl I had passed (I could hear her behind me)  This had to have been the toughest 3 miles I have run in a LONG time…mentally and physically.  I decided not to wear my Garmin because I was truly using this race as a training race.  I just wanted to get a feel for the race environment, and didn’t want to worry about pace.  So, I had NO IDEA how far we had to go, and I had several moments when I felt like I had to dial back….however, I kept saying to myself “your head will give up before your body will”.  So, I just tried to stay with the girl in 2nd.  I was literally right behind her the whole time, at times by her side and at least once ahead.  However, in the end she was just a stronger runner.  We hit the last hill and she pulled ahead a bit, and I just couldn’t catch her.  She finished 4 seconds ahead of me, and she earned every second of it.

Courtesy of www.rndmrunthoughts.com

When the race was over my first thought was to find this girl and thank her for pushing me.  Just then, I turn around and she is standing right next to me.  Little did I know she was looking for ME to thank ME!  At one of the FEW times I was ahead, she read the back of my mission FITNESS shirt, “perhaps you are stronger than you think”.  Apparently she entered the race reluctantly, and was hurting from the start.  This quote changed her mind set, and she pushed harder than she thought she could.  (please check out her blog at www.rndmrunthoughts.com) Ironically, I pushed her just as hard as she pushed me.  THIS is the beauty of a race.  This is what keeps people coming back.  For me, I am so excited to do trail races from now on.  I plan to do a half marathon in a couple months, and depending on how that goes, I would like to do a Trail Marathon in September.  What an amazing experience this race was, and I cannot wait for my future in the woods!!!

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admin, June 18th 2012 | Tags: , , , , , , , ,
Posted in Uncategorized, mission fitness team

Mental Toughness

There is probably not a topic that my brother and I discuss more than MENTAL TOUGHNESS.   Maybe because  this area is the biggest struggle we have with our clients.  Many people know what it is, but they fail to understand the importance of it, and what it is capable of.  They have no idea that they are capable of so much more than they think.  I also believe many people choose to never exercise this area because it is easier to just rely on your physical strength, and when things start to get tough, to stop.

I want to start by saying I DO NOT think that every person needs to push themselves to uncomfortable.  There are some people who are simply exercising to remain in  shape, and not gain weight.  These people are okay with maintaining their current condition.  However, if you come to us complaining that you have “plateaued” or are not dropping the remaining pounds, not finishing races fast enough, or “will never be a runner”, you may need to start changing the way you workout.

While running  at Gay City today, this topic came up again.  (I must note that it was discussed just before I started to feel the cramps, rubber legs, and pukey feeling.  It was motivation when Matt pushed about 20 yards ahead of me for the last mile and I did all I could to keep him in sight and not throw up.)  We discussed how people think Matt and I have good genes, and how it is “easy” for us.  You couldn’t be more wrong, and to be honest I take offense when people say this to me.  Why?  NOTHING about how we train is easy.  I dislike running just as much as the next person, and I have never been a “runner”.  When I am 5K training, I never “feel good” while I am running and when I am done I don’t have another step in me.  I simply go as hard as I can for as long as I can.  I accept that it is going to hurt, be uncomfortable, and not be easy.  I thrive on that, and take each second of “uncomfortable” as a training experience.  Why?  Because I don’t want to ever give less than 100% in anything I do.  The “genes” you think we have is more like “work ethic”.  Our father was an ex-marine who expected and gave nothing less than 100%.  We carry this with us in every activity we do.

Some people who do not train like this, or at all, may wonder why we do this.  Why do we push ourselves so hard that we feel like we could puke?  Part of it is because we aren’t just training for the race, we are training for everyday life.  Getting to a point when you feel you cannot go another step, but somehow you find it in you to push further….this is something that can be used in your everyday life.  When your job, family, kids, etc make you feel like you want to throw in the towel…trust me, you have more strength in you to hang on. 

Why doesn’t everyone have mental toughness?   Some people just have no desire to get better in what they are doing, be it exercise, life, etc.   It could also be the way they were brought up.  Many think that the mentality is instilled in you by your surroundings growing up.  Another reason, which I personally think is the biggest reason,  is it is much EASIER to NOT be mentally tough.  To not care how you do, to stop when you are tired- these are all much easier than pushing through the pain.  However, the issue with this is you will never see improvements you are looking for. 

Everyone has their own goals in life and in health and fitness.  I understand that and I am fine with that.  However, own where you are and how you got there.  Be truthful with yourself and know that you will get what you put into a workout or life.  One of my favorite quotes is, “if you keep doing what you’ve always done, you will keep getting what you’ve always got”.  Do not wish to be a top finisher in a race if you are not willing to put the time and effort in.  We are all capable of so much more than we think, but you, and ONLY you know how much you truly have in you.

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admin, June 3rd 2012 | Tags: , , ,
Posted in Boot Camp, Personal Training, mission fitness team

Staying Safe in Hot Weather

Disclaimer:  I am NOT a doctor, just a personal trainer.  These are basic tips, info, etc.  Seek professional advice for more detailed info.

It seems like we could have a hot and humid summer ahead of us.  Yesterday temperatures soared into the 90′s, yet we still had 21 bootcampers ready to work hard!  Although we always preach ”become comfortable with uncomfortable”, with these extreme temperatures you have to balance hard work and being smart.  Here are some tips for working out in the heat and warning signs of heat related sickness.

Tips for Avoiding Heat Related Illnesses:

  • HYDRATE:  If you are thirsty, you are already dehydrated.  If your urine is bright yellow, you are probably dehydrated.  Drinks lots of water before, during, and after your workout
  • AVOID HOTTEST TIMES:  Working out before 10am and after 3pm is the best thing to do if you are worried about the heat.  Working out during the hottest times of the day require extra caution.
  • DRESS APPROPRIATELY:  Wear light colored, light weight clothing which allows your body to breath and cool itself.  Dri-Fit clothing is best, as it wicks moisture away from your skin so cooling and evaporation can occur.
  • BE SMART:  Don’t be a hero.  Educate yourself on signs and symptoms (below) of heat related sickness and know and listen to your body.  Extreme heat is not the time to push yourself past your limits, as it can be extremely harmful, and may even cause death.

UNDERSTANDING HOW HEAT AFFECTS YOUR BODY:

When exercising in warm weather, our body temperature rises more than usual. In response, your body releases more blood to circulate through your skin. This will cause an increased heart rate, due to less blood circulated to your muscles. In extremely humid weather the sweat is unable to evaporate from your skin, causing your body temperature to increase.  All of this could lead to heat related issues, listed below.

Heat Cramps: Dehydration and exerting yourself in the heat can lead to muscles cramping in the legs, arms, and abdomen.  These cramps usual occur after several hours of exercises and sweating, causing loss of electrolytes (containing salt, potassium, magnesium, calcium)

Heat Exhaustion: A more serious illness, causing your body temperature to rise as high as 104 F.  These could lead to weakness, headaches, nausea, vomiting, fainting, and cold, pale and clammy skin.  Left untreated, this could lead to heat stroke.

Heat Stroke:  The most serious of the three, this life threatening issue happens when the body temperature rises above 104F.  The skin may be hot to the touch, and you may stop sweating, as the body tries to cool itself.  Irritability, odd behavior, delusions and confusion may occur.  These neurological effects differentiate heat stroke from heat exhaustion.  It is very important to seek help immediately, as in most extreme cases heat stroke can lead to death. 

WHAT TO DO IF YOU EXPERIENCE ANY OF THESE ILLNESSES:

Immediately stop the activity and remove yourself from the heat.  Find some shade or an air conditioned environment.  Drink plenty of non-alcoholic, non caffeinated beverages.  Remove all possible clothing, and if possible take a cool shower or pour cool water over you.  If symptoms persist, seek medical attention, as it could lead to heat stroke.

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admin, May 30th 2012 | Tags: , , , , , , ,
Posted in Uncategorized

RHAM Wellness Day…a Day of Meaning

Tomorrow I will be going to RHAM, my Alma Mater, to teach BOOTCAMP at Wellness Day for the third year in a row.  This is always a great day for me.  First, it is always nice to go back to your own High School, and give back in any way at all.  Second, it makes me so happy to see how interested these kids are to do class, and how hard they work.  They seem to legitimately enjoy it.  This brings me to the main point of this blog…..

I am not sure how many of you know that I went to school to be a PE Teacher.  I got my BS in Health and Physical Education, and went on to Student Teach and recieve my Teaching Certification.  Immediately after graduating I started to apply to every PE opening I saw, and landed a long term sub position in my current hometown, East Hampton.  During this time I started to realize that teaching was maybe not the right job for me.  Although there were several parts that I loved, there was too much that I was questioning.

(Before I say anything else, I must say this was MY experience, and I know some teachers who are PERFECT for the job and AMAZING at it!  I respect them a ton after doing it myself!!) 

I am someone who hates routine, and I could not imagine the rest of my life being run by the sound of a bell.  I need constant change in my life, whether personal or business.  Also, I decided to go into PE because I loved fitness, and I wanted to be around it everyday.  Little did I know that a majority of students were not like my friends and I, and HATED “gym” class.  I did everything I could to try to make them enjoy it, but to no avail.  This, mixed with some other reasons, led me to make one of the hardest decisions I have ever made.  It was the beginning of me going with my gut, and not listening to the people around me.  I decided to give up on teaching, and go in another direction.

Many years later, I made another very difficult decision.  I had somehow gotten lost in the 9-5 corporate world.  I was moving up the ladder quickly, and had everything you would “want” in a job.  Good pay, good benefits, etc, etc.  However, I STILL was not happy.  So many customers (some who knew nothing about me) would say “you don’t belong behind a desk”.  I knew that, and I knew that was why I wasn’t happy.  That was when I made another difficult, life changing decision.  I decided to do what made me happy, leave my corporate job, and start mission FITNESS with my brother.

10 years later, I sit here EXCITED to go TEACH at the HIGH SCHOOL.  It was a long road that got me here, but I have come back full circle.  I am teaching kids who SIGNED UP to do my class….kids that WANT to be there.  This day means so much to me because it reminds me that I can have anything I want if I am willing to take chances and trust my instincts.  Who knows where I would be if I stayed in teaching 10 years ago.  However, I can almost guarantee this: I would probably not be this excited to go into school tomorrow to teach! 

Follow your heart****Find what you love, and find a way to make money doing it****Do what you like, like what you do.

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admin, May 17th 2012 | Tags: , , ,
Posted in mission fitness team

Bill Landers 5K Results

This Saturday was the Bill Landers 5K, and what a success!  First, the most important thing: Over 450 runners participated to support Glastonbury Education Foundation.  Over 35 of those runners were mission FITNESS clients!  We represented well with Matt placing 2nd in his age group and 8th overall out of 464 runners with a 18:59 time.  I came in 1st in my age group with a 20:51 time, and Bridget was right behind me, placing in 2nd!  Karen placed 1st in her age group,  and Jen Sanford came in 3rd in her category!  Myself, Bridget, and Karen  in 4th, 5th and 6th respectively out of 232 females! 

These are the only recorded successes, however, there were so many other stories of success that crossed that finish line.  As we sat at the finish line and watched T Shirt after T Shirt reading “mission FITNESS” pass, it was just another testiment of how amazing the people of mission FITNESS  are.  As each team member finished, they joined us  on the sideline, creating a larger and louder cheering section.  It was with each passing client that I became so aware how lucky we are to have such great clients.  Literally, every time I spotted a MF shirt I would turn to the person near me and say, “Here comes____.  I love her/him!”  It was such a great experience to have eachother pre race to calm eachothers nerves, and after the race to share in the celebrations.  I look forward to continuing racing together as a team, and supporting eachother along the way!

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admin, May 15th 2012 | Tags: , , , ,
Posted in Uncategorized, mission fitness team

Tips for Race Day

 

Saturday is the big day.  At this point you have (or haven’t!) done all you can to be prepared.  Here are some quick tips to help you out as we approach The Bill Landers 5K

  1. The Night(s) Before:  Get a good night sleep 2 nights before, and also the night before.  The night before have a healthy dinner.  Charge your Garmin and/or iPod, and lay out your race outfit.  Do not try anything new the day of the race-shoes, shirt, socks, shorts, food, snacks, drinks, etc (Don’t forget to wear your mission FITNESS shirt!!)
  2. Hydrate:  The day before make sure you drink plenty of water.  Watch your intake the morning of, as you don’t want to have to stop along the way to use the bathroom.
  3. Breakfast:  Eat at least one hour prior to the race.  Choose something that is high in carbohydrates, and low in fat, fiber, and protein.  Examples would be toast/bagel with peanut butter, oatmeal, etc.
  4. Get there Early:  Plan to get there at least a half hour before race start time.  Remember you will need to find a parking space, check in, put on your bib, use the port-o-potty, and find the mission FITNESS team!!!
  5. Line Up Correctly:  As you make your way to the start line, know where you stand.  If you know you are slower  runner, do not start at the front of the pack.  If you are above average, don’t start in the back and have to use all of your energy weaving through the slower runners.  Take a deep breath and tell yourself you can do this!!!
  6. Pace Yourself:  Once the gun goes off, your first instinct may be to take off as fast as you can.  Try to pace yourself so you are not out of energy after mile one.  You are looking to finish the race as strong, if not stronger, than you started. 
  7. Don’t Run Too Far:  Pay attention to where the turns are, and make sure you are doing the straightest line possible.  Don’t take turns too wide and make the race longer than it needs to be!
  8. Water Stations:  If you choose to hydrate, know which cups are Gatorade and Water.  If you aren’t used to drinking Gatorade while you run, you don’t want tro try it race day….I’ve heard horror stories!
  9. Finish Strong:  Usually the last leg of the race is run a pure adrenaline!  Let your legs do the work, and smile and enjoy the ride.  There will be mission family all around cheering you on….embrace it and BE PROUD OF YOURSELF! 

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admin, May 9th 2012 | Tags: , , , ,
Posted in Uncategorized
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