For the past few months I've been training for the Barkley 100 Miler http://www.mattmahoney.net/barkley/index.html that takes place March 29th. It's considered one of, if not the toughest trail race in the world. Only 6 people in 20 years have finished. So, I've been training my butt off with big dreams of possibly finishing this monster.
I went out to Cuayamaca State Park last Saturday in the afternoon to put in a 50 Mile Training run by myself. I get out there, park my Harley and ask the Ranger if it is ok to leave it there while I go for a run. She asks how far, I say 50 miles. She then asks, "All at one time?" I say yes, hopefully be done around 1-2 AM. She says, "You're going to be out there after dark?!" I say yes. She says, "OH! That's when the Big Boys come out!" I know she means mountain lions. I try to act like I'm not scared but now she has planted the seed!
I take off, it's a beautiful afternoon. I'm at the edge of the Anza Borrego Desert when the sun sets. Absolutely breath taking. Now the sun is down. No problem. I'm an ex-hunter/ex-soldier/all around tough guy. I ain't scared of the dark or any old mountain lions. No sir.
As the time goes by in the dark, I hear the normal forest critters. Coyotes howling in the distance, owls in the trees and other normal noises. No big deal. It's pitch black without a soul in sight. I'm completely alone. For some reason I keep thinking, "that's when the Big Boys come out!" Darn it, I can't get it out of my head!;-)"
Then it happens, about 10 PM I hear a far off scream that sounds like a woman being strangled. Having heard it before, I knew the sound. It was one of the Big Boys announcing his arrival! Goose bumps crawl up my neck but I try to convince myself it's no big deal. For some reason that always becomes difficult when you're alone in the woods.
I notice that my pace has increased, dramatically! I still have roughly 20 miles to go and the first 30 took me about 7 hours. Great, I've got about 4-5 more hours I'm telling myself. I'm leaping streams in a single bound, running up hills that I would generally walk and pretty much hauling some serious butt. It's funny how this just happens.
Need less to say, instead of 4-5 hours, I make it back to my Harley in a little over 3 hours. Probably a new course record! I'm sweating profusely, my lungs are heaving and my legs are smoked. After I catch my breath, I stand up, collect my composure and try to make sure that no one has witnessed my mad dash out of the woods. Good, no one around.
It wouldn't have mattered anyway. "I'm not afraid of any ole mountain lion. I always run 4 minute miles during my late night trail runs!" Right?!
Monday, February 25, 2008
Saturday, February 02, 2008
San Diego Summits Training Run
39 Hours without sleep, 52 Miles of peak summiting, 17,000 ft of elevation, pushing your body to it's limit - PRICELESS!
"If you ain't livin' on the edge, you're taking up to much space!"
-Checkout the videos in order from top to bottom. I was unable to video the first peaks due to the darkeness. It was one heckuva an adventure. Get out there and enjoy your body!
Thursday, January 31, 2008
Overcoming Adversity
Isn't it funny how when things are starting to go well that life throws you a curve ball? It never seems to fail. For instance, you're saving money for something cool and bam, your transmission goes out on your car causing it to catch fire. Or you start dating someone cool and hot only to find out that they're on 5 kinds of anti-depression and bipolar regulating medications! Can you say R-E-D-R-U-M?!
That brings me to my dilemma. I recently got invited to the Barkley 100 http://blog.washingtonpost.com/why-we-compete/2007/04/curiosity_1.html
Put together a killer training program and kicked it off like a champ. Things are going great and then bam, I throw my back out during a routine lifting session. Ok, can't walk for a couple days and I'm bed ridden in a fetal position. Finally better and I jump back in. Step it up, things are going awesome, bam, I crack a couple of ribs playing capture the flag with kids. Don't even ask.
So today is a big training day. I had planned to leave my place around 8 PM tonight and take off to the woods. My goal was to drive to seven peaks around San Diego and run them all. Start with Cuyamaca Peak, then Viejas Mtn, El Capitan, Cowles Mtn, Iron Mtn, Woodson Mtn and finally Black Mtn. All this continually with no sleep. Sounds like a good time, right?
It did, but that's where the cracked ribs come into play and there's my dilemma. Ok, it hurt's to breath, sleep and bend over. I'm thinking I should probably wait until I feel better. Then it hits me. What would John Wayne do? Actually I ask that all the time. He would drive on. No whining or crying. Plus I've now decided, I can't think of a better way to train for the world's toughest running event that breaks the world's best runner's bones each year than to do it all ready broken. I'm starting to realize that my cracked ribs may actually give me a training advantage. Anyone can train healthy, now do it when you're broken.
Maybe life is actually fair. Maybe it throws these curve balls at us not to keep us down but to pick us up. Wow, in just a short amount of time I was able to turn what looked to be an excruciatingly painful experince into an incredible opportunity. I just hope my ribs are as understanding.
Life is short. Play hard.
That brings me to my dilemma. I recently got invited to the Barkley 100 http://blog.washingtonpost.com/why-we-compete/2007/04/curiosity_1.html
Put together a killer training program and kicked it off like a champ. Things are going great and then bam, I throw my back out during a routine lifting session. Ok, can't walk for a couple days and I'm bed ridden in a fetal position. Finally better and I jump back in. Step it up, things are going awesome, bam, I crack a couple of ribs playing capture the flag with kids. Don't even ask.
So today is a big training day. I had planned to leave my place around 8 PM tonight and take off to the woods. My goal was to drive to seven peaks around San Diego and run them all. Start with Cuyamaca Peak, then Viejas Mtn, El Capitan, Cowles Mtn, Iron Mtn, Woodson Mtn and finally Black Mtn. All this continually with no sleep. Sounds like a good time, right?
It did, but that's where the cracked ribs come into play and there's my dilemma. Ok, it hurt's to breath, sleep and bend over. I'm thinking I should probably wait until I feel better. Then it hits me. What would John Wayne do? Actually I ask that all the time. He would drive on. No whining or crying. Plus I've now decided, I can't think of a better way to train for the world's toughest running event that breaks the world's best runner's bones each year than to do it all ready broken. I'm starting to realize that my cracked ribs may actually give me a training advantage. Anyone can train healthy, now do it when you're broken.
Maybe life is actually fair. Maybe it throws these curve balls at us not to keep us down but to pick us up. Wow, in just a short amount of time I was able to turn what looked to be an excruciatingly painful experince into an incredible opportunity. I just hope my ribs are as understanding.
Life is short. Play hard.
Wednesday, January 23, 2008
"Super Foods"
I found this in an article by Ed Bruske of the Washington Post. Here are 16 "super foods," depending on which authority you choose to believe. According to the latest advice, these foods are super because they contain loads of vitamins and minerals and help fight cholesterol and keep us healthy. I try to incorporate all of these into my eating regimen most days of the week. How often do you eat these "super foods" each week? Put the list on your refrigerator and give it a try.
-Black beans
-Blueberries
-Broccoli
-Dark (not milk) chocolate
-Oats
-Onions
-Oranges
-Sweet potato (or pumpkin)
-Salmon (preferably wild)
-Soy
-Spinach
-Tea (preferably green)
-Tomatoes
-Turkey
-Walnuts
-Yogurt
Sources: "12 Best Foods Cookbook," by Dana Jacobi; "SuperFoods Rx: Fourteen Foods That Will Change Your Life," by Steven G. Pratt and Kathy Matthews
-Black beans
-Blueberries
-Broccoli
-Dark (not milk) chocolate
-Oats
-Onions
-Oranges
-Sweet potato (or pumpkin)
-Salmon (preferably wild)
-Soy
-Spinach
-Tea (preferably green)
-Tomatoes
-Turkey
-Walnuts
-Yogurt
Sources: "12 Best Foods Cookbook," by Dana Jacobi; "SuperFoods Rx: Fourteen Foods That Will Change Your Life," by Steven G. Pratt and Kathy Matthews
Thursday, January 10, 2008
"I'll start Monday!"
As a kid, growing up on a farm in the Midwest, every year my Dad would tell us that he was going to start his eating and exercise program come January 1st. As you can imagine, another year would roll around and eventually Dad would postpone his resolution until it was the following year.
Well, it's 25 years later and Dad still hasn't started that program yet! Like most of us though, he does have good intentions. Resolutions and truly changing your life can be difficult. You've had years to develop bad habits and let them spiral out of control. How do we then keep that promise that we've made to ourselves to take control or our eating, exercise and our life?
Many times, just like Dad, we only half-way commit. We know in the back of our mind that we're not seriously ready to make the change. Change only comes with serious commitment. You've got to take a good long look in the mirror and decide that you are 100% ready to make that change.
Next, you've got to set realistic goals and develop a plan of action. There's a saying that goes, "If you fail to plan, you plan to fail!" You can do this. Yes, it will take hard work and dedication but many times the things that we value most in life are the things that we've worked the hardest to obtain. You are worth it.
I keep my weekly exercise and eating report on the refrigerator. It's one of the first things that I see in the morning. This helps to hold me accountable and keep me motivated. Here are the links for the very basic reports that I use.
Weekly Exercise Report -TRAINING SCHEDULE
Weekly Eating Report -TRAINING SCHEDULE
Hope they help. Remember, you can do this! No one is more important than you. Take control now before you end up a habitual offender like my father. Still luv ya dad. Oh, and you're starting Monday, right?!
Well, it's 25 years later and Dad still hasn't started that program yet! Like most of us though, he does have good intentions. Resolutions and truly changing your life can be difficult. You've had years to develop bad habits and let them spiral out of control. How do we then keep that promise that we've made to ourselves to take control or our eating, exercise and our life?
Many times, just like Dad, we only half-way commit. We know in the back of our mind that we're not seriously ready to make the change. Change only comes with serious commitment. You've got to take a good long look in the mirror and decide that you are 100% ready to make that change.
Next, you've got to set realistic goals and develop a plan of action. There's a saying that goes, "If you fail to plan, you plan to fail!" You can do this. Yes, it will take hard work and dedication but many times the things that we value most in life are the things that we've worked the hardest to obtain. You are worth it.
I keep my weekly exercise and eating report on the refrigerator. It's one of the first things that I see in the morning. This helps to hold me accountable and keep me motivated. Here are the links for the very basic reports that I use.
Weekly Exercise Report -TRAINING SCHEDULE
Weekly Eating Report -TRAINING SCHEDULE
Hope they help. Remember, you can do this! No one is more important than you. Take control now before you end up a habitual offender like my father. Still luv ya dad. Oh, and you're starting Monday, right?!
Tuesday, January 08, 2008
10 Worst Foods of 2007
This is a great article written by John McGran, Food Writer and SparkPeople Contributer. Check it out. How many of these foods have you tried?
1. Carl's Jr. Western Bacon Six Dollar Burger
I’m an East Coast kind of guy, but I realize there are no boundaries when it comes to bad foods. So, for this review, I took the advice of 19th Century newspaper editor Horace Greeley who urged, “Go west, young man, go west.” The Western Bacon Six Dollar Burger will gun you down with 1,130 calories (600 from fat), 66g fat (100% of your Daily Reference Value), 28g saturated fat (140% DRV), 150mg cholesterol, 2,540mg sodium (110%DRV), 83g carbs, and 47g protein. I’m beginning to understand why it’s called the Wild West! Sorry boys, but I’ll take the 3:10 to Yuma… and then the next plane to good old Philly, land of cheese steaks and soft pretzels over this one!
2. Pizza Hut Double Deep Pizza
These Double Deep Pizzas are handcrafted by loading an entire pizza with twice the toppings of a medium pizza, plus 50% more cheese and then wrapping the crust over the top to hold all the toppings in. I tried two slices of the Meaty variety. According to the Pizza Hut Website, I also opted for 1,160 calories, 72g fat (110% of your recommended Daily Value), 28g saturated fat (140% DV), 3g trans fat, 200mg cholesterol, 3,980mg sodium (166% DV), 62g carbs, and 62g protein. In all fairness, the suggest serving is one slice (1/8 the medium pie) but who eats a single slice? Not me.
3. El Monterey XX Large Chimichanga
While shopping at Wal-Mart here in Northeastern Pennsylvania, I noticed Spicy Red Hot Beef & Bean Chimichangas in a cooler near the deli. They looked suspiciously like my 3-for-a-buck burritos of yesteryear—only bigger and a tad more costly. While a standard burrito wraps a filling of meat, beans and/or cheese in a flour tortilla, a chimichanga is a meat-filled tortilla…deep-fried. The key words "deep-fried" may explain why my mushy 10-ounce XX Large Chimichanga did a Mexican fat dance on my diet to the tune of 920 calories, 57g of fat (15g saturated, 1g trans fat), 40mg cholesterol, 1,140mg sodium, 83g carbs, and 22g protein. Ay, caramba! It's a good thing I only had one.
4. Denny’s Meat Lover’s Scramble
As Mr. Bad Food, I’ve seen plenty of bad nutrition numbers in my day. But I never saw anything as heart-stopping as what I found on the Denny’s Website one day. It was my stomach that turned upside down when I checked out the nutrition numbers for Denny’s Meat Lover’s Scramble. Denny’s could be charged with “salt with a deadly weapon” for serving a breakfast entree that packs an unbelievable 4,170mg of sodium! (The Recommended Daily Allowance for sodium is 2,400mg.) The Meat Lover’s Scramble will also shake you down with 1,280 calories, 71g of fat (21 saturated, 0 trans), 565mg cholesterol (the RDA is 300mg), 103g carbs and 54g protein (RDA is 50). By the way, the RDA for fat is 65 grams, so you are taking in more than a day’s fat, cholesterol and sodium in a single meal! So if you find yourself at a Denny’s and someone recommends a scramble, take my advice and scramble for the door!
5. Hardee’s Country Breakfast Burrito
The word burrito sounds like a term for a little burro. If you don’t want to make an ass of yourself—by scarfing down 60 grams of fat with your first meal of the day—then steer clear of the Country Breakfast Burrito at Hardee’s. The king-sized breakfast burrito is cobbled together from two omelets, five hashrounds (their cutesy version of hashbrowns), cheddar cheese, and sausage gravy. The omelets that fill out the tortilla each contain two eggs, crumbled sausage, diced ham and bacon bits. Now, if you’re hungry for 920 calories, 23 grams of saturated fat, and nearly 2,000 milligrams of sodium for your morning meal, dig in!
6. KFC Chicken & Biscuit Bowl
The clever cooks at KFC devised a way to toss together an entire chicken dinner in a single bowl. According to the KFC Website, the new bowls are “a blend of mouth-watering KFC flavors and textures all layered together.” A blend…a jumble…a clutter…Call it what you will. But after checking out the nutrition facts, I call the Chicken & Biscuit bowl a great way to flock up your diet! Their nutrition guide says that the Chicken & Biscuit dish will bowl you over with 870 calories, 44g of fat (11 saturated, 4.5 trans), 60mg cholesterol, 2,420mg sodium (101% of your recommended daily amount), 88g carbs, and 29g protein.
7. Starbucks Double Chocolate Chip Frappuccino Blended Crème
When is a coffee drink not a coffee drink? When it comes with calories and frothy extras you’d expect to get with a milkshake! Oh, and when it doesn’t even include coffee! Case in point: The 24-ounce (that’s Venti-sized in Starbucks lingo) Double Chocolate Chip Frappuccino Blended Crème served up at your local Starbucks. This drink is made from rich chocolate, chocolate chips and milk, and is blended with ice, and topped with whipped cream (optional), and chocolate drizzle. With 670 calories, 22g of total fat, (12g saturated fat; 0.5g of trans fat), and 107g of carbs, it only sounds like a coffee drink. The 12 grams of saturated fat is equal to the saturated fat you get in a McDonald’s Quarter-Pounder with Cheese… but the sandwich packs 160 fewer calories than the Frappuccino!
8. Pizza Hut P’Zone
It takes two hands to handle a Pizza Hut P’Zone. The problem is—according to the nutrition info on their website—it should also take two people! Yes, despite the fact their TV ads showed a bunch of hungry guys chowing down on whole P’Zones, each super-sized dough pockets of meats, cheeses and sauce is considered TWO SERVINGS. The nutrition numbers… doubled for those of us who consider the P’Zones one-meal wonders: P'Zone Classic: 1,220 calories, 46g fat, 22g saturated fat, 2g trans fat, 130mg cholesterol, 2,700mg sodium, 144g carbs, 8g fiber, 60g protein. P'Zone Pepperoni: 1,260 calories, 48g fat, 22g saturated fat, 2g trans fat, 140mg cholesterol, 2,980mg sodium, 140g carbs, 6g fiber, 64g protein. P'Zone Meaty: 1,380 calories, 58g fat, 26g saturated fat, 2g trans fat, 160mg cholesterol, 3,460mg sodium, 144g carbs, 8g fiber, 70g protein.
9. Wendy’s Baconator
The term “Baconator” sparks images of an action flick featuring a leading man with a terribly thick Austrian accent. But if you’re planning on ordering Wendy’s newest blockbuster, think again. I can picture it now: A seatbelt-straining drive-thru customer grabs his grease-stained bag of beef, bacon and fried potatoes, and before driving off to feast upon his Baconator, he shouts to the drive-up window jockey, “I’ll be bawk…for my defibrillator paddles!” Then, just before he zooms out of earshot, the server leans out of her window and yells back at him: “Hasta la vista, flabby!” OK, so it’s poor scriptwriting. But it’s also poor dining to indulge in this Wendy’s double cheeseburger on steroids. The Baconator boasts two beef patties, two slices of cheese and SIX slices of bacon! Do yourself a favor and terminate your urge to order this beast of a burger. The nutritional numbers for the 10-ounce Baconator: 830 calories, 51g of fat (22g saturated, 2.5g trans fat), 170mg of cholesterol, 1,920mg of sodium, 35g of carbs, and 57g of protein.
10. Denny’s Extreme Grand Slam
Ads for Denny’s Grand Slam breakfasts used to feature the tagline, “$2.99…Are you out of your mind?!” Now that the restaurant chain has launched ads for its new Extreme Grand Slam—a breakfast platter piled high with three strips of bacon, three sausage links, two eggs, hash browns and three pancakes—they might want to change it to, “You’re ordering a Denny’s Extreme Grand Slam…Are you out of your freakin’ mind?!” The Denny’s Website urges customers to “fall in love with breakfast all over again.” It then offers up its latest line of “Breakfast Cravers” platters—dishes packed with the artery-clogging goodness of not-so-lean meats. Cases in point: The Meat Craver’s Breakfast and the Steak and Cheese Omelette. The nutritional numbers for the 21-ounce Extreme Grand Slam: 1,160 calories, 64g of fat (17g of saturated fat), 560mg of cholesterol, 3,750mg of sodium, 102g of carbs, 4g of fiber, and 45g of protein.
1. Carl's Jr. Western Bacon Six Dollar Burger
I’m an East Coast kind of guy, but I realize there are no boundaries when it comes to bad foods. So, for this review, I took the advice of 19th Century newspaper editor Horace Greeley who urged, “Go west, young man, go west.” The Western Bacon Six Dollar Burger will gun you down with 1,130 calories (600 from fat), 66g fat (100% of your Daily Reference Value), 28g saturated fat (140% DRV), 150mg cholesterol, 2,540mg sodium (110%DRV), 83g carbs, and 47g protein. I’m beginning to understand why it’s called the Wild West! Sorry boys, but I’ll take the 3:10 to Yuma… and then the next plane to good old Philly, land of cheese steaks and soft pretzels over this one!
2. Pizza Hut Double Deep Pizza
These Double Deep Pizzas are handcrafted by loading an entire pizza with twice the toppings of a medium pizza, plus 50% more cheese and then wrapping the crust over the top to hold all the toppings in. I tried two slices of the Meaty variety. According to the Pizza Hut Website, I also opted for 1,160 calories, 72g fat (110% of your recommended Daily Value), 28g saturated fat (140% DV), 3g trans fat, 200mg cholesterol, 3,980mg sodium (166% DV), 62g carbs, and 62g protein. In all fairness, the suggest serving is one slice (1/8 the medium pie) but who eats a single slice? Not me.
3. El Monterey XX Large Chimichanga
While shopping at Wal-Mart here in Northeastern Pennsylvania, I noticed Spicy Red Hot Beef & Bean Chimichangas in a cooler near the deli. They looked suspiciously like my 3-for-a-buck burritos of yesteryear—only bigger and a tad more costly. While a standard burrito wraps a filling of meat, beans and/or cheese in a flour tortilla, a chimichanga is a meat-filled tortilla…deep-fried. The key words "deep-fried" may explain why my mushy 10-ounce XX Large Chimichanga did a Mexican fat dance on my diet to the tune of 920 calories, 57g of fat (15g saturated, 1g trans fat), 40mg cholesterol, 1,140mg sodium, 83g carbs, and 22g protein. Ay, caramba! It's a good thing I only had one.
4. Denny’s Meat Lover’s Scramble
As Mr. Bad Food, I’ve seen plenty of bad nutrition numbers in my day. But I never saw anything as heart-stopping as what I found on the Denny’s Website one day. It was my stomach that turned upside down when I checked out the nutrition numbers for Denny’s Meat Lover’s Scramble. Denny’s could be charged with “salt with a deadly weapon” for serving a breakfast entree that packs an unbelievable 4,170mg of sodium! (The Recommended Daily Allowance for sodium is 2,400mg.) The Meat Lover’s Scramble will also shake you down with 1,280 calories, 71g of fat (21 saturated, 0 trans), 565mg cholesterol (the RDA is 300mg), 103g carbs and 54g protein (RDA is 50). By the way, the RDA for fat is 65 grams, so you are taking in more than a day’s fat, cholesterol and sodium in a single meal! So if you find yourself at a Denny’s and someone recommends a scramble, take my advice and scramble for the door!
5. Hardee’s Country Breakfast Burrito
The word burrito sounds like a term for a little burro. If you don’t want to make an ass of yourself—by scarfing down 60 grams of fat with your first meal of the day—then steer clear of the Country Breakfast Burrito at Hardee’s. The king-sized breakfast burrito is cobbled together from two omelets, five hashrounds (their cutesy version of hashbrowns), cheddar cheese, and sausage gravy. The omelets that fill out the tortilla each contain two eggs, crumbled sausage, diced ham and bacon bits. Now, if you’re hungry for 920 calories, 23 grams of saturated fat, and nearly 2,000 milligrams of sodium for your morning meal, dig in!
6. KFC Chicken & Biscuit Bowl
The clever cooks at KFC devised a way to toss together an entire chicken dinner in a single bowl. According to the KFC Website, the new bowls are “a blend of mouth-watering KFC flavors and textures all layered together.” A blend…a jumble…a clutter…Call it what you will. But after checking out the nutrition facts, I call the Chicken & Biscuit bowl a great way to flock up your diet! Their nutrition guide says that the Chicken & Biscuit dish will bowl you over with 870 calories, 44g of fat (11 saturated, 4.5 trans), 60mg cholesterol, 2,420mg sodium (101% of your recommended daily amount), 88g carbs, and 29g protein.
7. Starbucks Double Chocolate Chip Frappuccino Blended Crème
When is a coffee drink not a coffee drink? When it comes with calories and frothy extras you’d expect to get with a milkshake! Oh, and when it doesn’t even include coffee! Case in point: The 24-ounce (that’s Venti-sized in Starbucks lingo) Double Chocolate Chip Frappuccino Blended Crème served up at your local Starbucks. This drink is made from rich chocolate, chocolate chips and milk, and is blended with ice, and topped with whipped cream (optional), and chocolate drizzle. With 670 calories, 22g of total fat, (12g saturated fat; 0.5g of trans fat), and 107g of carbs, it only sounds like a coffee drink. The 12 grams of saturated fat is equal to the saturated fat you get in a McDonald’s Quarter-Pounder with Cheese… but the sandwich packs 160 fewer calories than the Frappuccino!
8. Pizza Hut P’Zone
It takes two hands to handle a Pizza Hut P’Zone. The problem is—according to the nutrition info on their website—it should also take two people! Yes, despite the fact their TV ads showed a bunch of hungry guys chowing down on whole P’Zones, each super-sized dough pockets of meats, cheeses and sauce is considered TWO SERVINGS. The nutrition numbers… doubled for those of us who consider the P’Zones one-meal wonders: P'Zone Classic: 1,220 calories, 46g fat, 22g saturated fat, 2g trans fat, 130mg cholesterol, 2,700mg sodium, 144g carbs, 8g fiber, 60g protein. P'Zone Pepperoni: 1,260 calories, 48g fat, 22g saturated fat, 2g trans fat, 140mg cholesterol, 2,980mg sodium, 140g carbs, 6g fiber, 64g protein. P'Zone Meaty: 1,380 calories, 58g fat, 26g saturated fat, 2g trans fat, 160mg cholesterol, 3,460mg sodium, 144g carbs, 8g fiber, 70g protein.
9. Wendy’s Baconator
The term “Baconator” sparks images of an action flick featuring a leading man with a terribly thick Austrian accent. But if you’re planning on ordering Wendy’s newest blockbuster, think again. I can picture it now: A seatbelt-straining drive-thru customer grabs his grease-stained bag of beef, bacon and fried potatoes, and before driving off to feast upon his Baconator, he shouts to the drive-up window jockey, “I’ll be bawk…for my defibrillator paddles!” Then, just before he zooms out of earshot, the server leans out of her window and yells back at him: “Hasta la vista, flabby!” OK, so it’s poor scriptwriting. But it’s also poor dining to indulge in this Wendy’s double cheeseburger on steroids. The Baconator boasts two beef patties, two slices of cheese and SIX slices of bacon! Do yourself a favor and terminate your urge to order this beast of a burger. The nutritional numbers for the 10-ounce Baconator: 830 calories, 51g of fat (22g saturated, 2.5g trans fat), 170mg of cholesterol, 1,920mg of sodium, 35g of carbs, and 57g of protein.
10. Denny’s Extreme Grand Slam
Ads for Denny’s Grand Slam breakfasts used to feature the tagline, “$2.99…Are you out of your mind?!” Now that the restaurant chain has launched ads for its new Extreme Grand Slam—a breakfast platter piled high with three strips of bacon, three sausage links, two eggs, hash browns and three pancakes—they might want to change it to, “You’re ordering a Denny’s Extreme Grand Slam…Are you out of your freakin’ mind?!” The Denny’s Website urges customers to “fall in love with breakfast all over again.” It then offers up its latest line of “Breakfast Cravers” platters—dishes packed with the artery-clogging goodness of not-so-lean meats. Cases in point: The Meat Craver’s Breakfast and the Steak and Cheese Omelette. The nutritional numbers for the 21-ounce Extreme Grand Slam: 1,160 calories, 64g of fat (17g of saturated fat), 560mg of cholesterol, 3,750mg of sodium, 102g of carbs, 4g of fiber, and 45g of protein.
Friday, January 04, 2008
The Gift of Health thru Fitness & Commitment
This is an article written by a mentor and very good friend of mine, John Philbin. John is the owner of Philbin's Athletic Training Center in Gaithersburg, MD and the Former Redskins Conditioning Coach. I've learned a lot from him. Maybe this can help you too. Enjoy!
It is with great pleasure that I share this information at the request of my good friend Ken Harvey, former All-Pro for the Washington Redskins, whose commitment to fitness and excellence I deeply respect and admire.
In my career, I have trained many professional, world class athletes and among them was Ken Harvey, who I was fortunate enough to train as a conditioning coach for the Washington Redskins and have since worked with Mr. Harvey on numerous ventures since his retirement. In response to his request, this is an effort to provide some general guidance and right hand rules to achieve better health through Fitness and Commitment.
I have dedicated my athletic, professional and education to health and fitness. As a former Olympian and owner of a family fitness and athletic training facility in Montgomery county www.philbinsatc.com. my business has given me the opportunity to assist athletes with improved performance and guide people on methods to change their lifestyles so that they can achieve what ever it is they want to accomplish as a personal goal.
Over three decades I have trained thousands of people with different aspirations and goals. Some of the most notable clients were Redskins such as Darrel Green, Tre Johnson, James Thrash, Brian Mitchell, John Riggins, Joe Theisman, and Trent Green. Interestingly, all of my successful clients, athletes and non-athletes, have similar personality traits when it comes to achieving their fitness goals. I would like to share with you Philbin’s top 10 personality characteristics for success;
Top 10 Personality Traits for Success
1) Set Realistic Achievable Goals – In order to succeed at a goal you must have a plan of action that is broken down into small incremental objectives. These objectives must be realistic, achievable and need to be written down so that they can be reviewed on a daily/weekly bases and adjusted if necessary. It is personal accountability to yourself.
2) Make the Right Choices – You must be conscious and aware of the choices you make when it relates to achieving your daily objectives. This takes mental discipline and many times sacrificing certain things that you normally would enjoy but know are working against your daily objectives. Eating habits for a majority of people are the most challenging. Prioritization
3) Seek Out Expert Advice - Before engaging in a physical fitness program seek out expert advice and start with complete physical and guidelines from a successful personal trainer. Personal referrals will be your best advice. Don't spin your wheels, do the wrong things and find yourself getting discouraged. Get engaged.
4) Build a Support Team – In order to succeed there must be a support team around you willing to encourage you and make your actions accountable. These people must also be willing to tell you when your swaying off track and must be prepared to do what ever it takes to keep you on track. Hard love ... Support
5) Don't Justify the Wrong Actions – It is all too easy to justify certain actions (choices) that work against your goals (objectives). If you choose to do something that you know is wrong then you are only hurting yourself and disappointing everyone else on your support team. Make the right choices! Dedication
6) 90 /10 Rule – Ninety percent of the time you should work extremely hard to accomplish your daily and weekly objectives. Most of us find making life style changes (habits) very difficult so we allow for a ten percent off track concession. Consistency
7) Karma & Respect – Believe in yourself and what you are trying to accomplish. Creating good "Karma" around you helps develop a successful atmosphere that is critical for success. Always respect everyone elses efforts no matter who they are or what they do for a living. Confidence
8 ) Unfulfilled Promises - All too often people start a fitness program (New Years resolution) with great enthusiasm and commitment. After 6 to 8 weeks the excitement starts to fade and it becomes work (50% drop out). Unfortunately, only 30 percent of these new programs will survive after 4 to 5 months and only 15 percent after 8 months will have created a healther lifestyle. In my opinion creating significant lifestyle changes (habits) takes 18 months or more. Hard decisions for personal improvement.
9) Fear of Failure – A very common personality trait for all successful people is the fear of failure ... this drives people to go the extra mile and sacrifice whatever it takes to accomplish daily objectives and reach their goals. Fear comes in many forms i.e. hating anything less than first, proving to someone that you can do it, redemption, materialistic satisfaction, repercussions from not meeting a certain standard, awards and accolades. Failure is not an option ... Fear is a great motivator.
10) Perseverance - It is inevitable that there will be extreme challenges and obstacles to be conquered along the path of success but those who persevere will eventually make positive lifestyle changes that will improve the quality of life. Be a fighter ... enjoy life!
It is with great pleasure that I share this information at the request of my good friend Ken Harvey, former All-Pro for the Washington Redskins, whose commitment to fitness and excellence I deeply respect and admire.
In my career, I have trained many professional, world class athletes and among them was Ken Harvey, who I was fortunate enough to train as a conditioning coach for the Washington Redskins and have since worked with Mr. Harvey on numerous ventures since his retirement. In response to his request, this is an effort to provide some general guidance and right hand rules to achieve better health through Fitness and Commitment.
I have dedicated my athletic, professional and education to health and fitness. As a former Olympian and owner of a family fitness and athletic training facility in Montgomery county www.philbinsatc.com. my business has given me the opportunity to assist athletes with improved performance and guide people on methods to change their lifestyles so that they can achieve what ever it is they want to accomplish as a personal goal.
Over three decades I have trained thousands of people with different aspirations and goals. Some of the most notable clients were Redskins such as Darrel Green, Tre Johnson, James Thrash, Brian Mitchell, John Riggins, Joe Theisman, and Trent Green. Interestingly, all of my successful clients, athletes and non-athletes, have similar personality traits when it comes to achieving their fitness goals. I would like to share with you Philbin’s top 10 personality characteristics for success;
Top 10 Personality Traits for Success
1) Set Realistic Achievable Goals – In order to succeed at a goal you must have a plan of action that is broken down into small incremental objectives. These objectives must be realistic, achievable and need to be written down so that they can be reviewed on a daily/weekly bases and adjusted if necessary. It is personal accountability to yourself.
2) Make the Right Choices – You must be conscious and aware of the choices you make when it relates to achieving your daily objectives. This takes mental discipline and many times sacrificing certain things that you normally would enjoy but know are working against your daily objectives. Eating habits for a majority of people are the most challenging. Prioritization
3) Seek Out Expert Advice - Before engaging in a physical fitness program seek out expert advice and start with complete physical and guidelines from a successful personal trainer. Personal referrals will be your best advice. Don't spin your wheels, do the wrong things and find yourself getting discouraged. Get engaged.
4) Build a Support Team – In order to succeed there must be a support team around you willing to encourage you and make your actions accountable. These people must also be willing to tell you when your swaying off track and must be prepared to do what ever it takes to keep you on track. Hard love ... Support
5) Don't Justify the Wrong Actions – It is all too easy to justify certain actions (choices) that work against your goals (objectives). If you choose to do something that you know is wrong then you are only hurting yourself and disappointing everyone else on your support team. Make the right choices! Dedication
6) 90 /10 Rule – Ninety percent of the time you should work extremely hard to accomplish your daily and weekly objectives. Most of us find making life style changes (habits) very difficult so we allow for a ten percent off track concession. Consistency
7) Karma & Respect – Believe in yourself and what you are trying to accomplish. Creating good "Karma" around you helps develop a successful atmosphere that is critical for success. Always respect everyone elses efforts no matter who they are or what they do for a living. Confidence
8 ) Unfulfilled Promises - All too often people start a fitness program (New Years resolution) with great enthusiasm and commitment. After 6 to 8 weeks the excitement starts to fade and it becomes work (50% drop out). Unfortunately, only 30 percent of these new programs will survive after 4 to 5 months and only 15 percent after 8 months will have created a healther lifestyle. In my opinion creating significant lifestyle changes (habits) takes 18 months or more. Hard decisions for personal improvement.
9) Fear of Failure – A very common personality trait for all successful people is the fear of failure ... this drives people to go the extra mile and sacrifice whatever it takes to accomplish daily objectives and reach their goals. Fear comes in many forms i.e. hating anything less than first, proving to someone that you can do it, redemption, materialistic satisfaction, repercussions from not meeting a certain standard, awards and accolades. Failure is not an option ... Fear is a great motivator.
10) Perseverance - It is inevitable that there will be extreme challenges and obstacles to be conquered along the path of success but those who persevere will eventually make positive lifestyle changes that will improve the quality of life. Be a fighter ... enjoy life!
Tuesday, December 18, 2007
Stop the New Year Madness
It's that time of year again. Time to make a life altering New Year's Resolution that odds are, most of us will not keep. Why is that? I have found over the years that most people do not put too much thought into these resolutions. Often they are made after too many cocktails or just a repeat of last years failed attempt. How do we stop the madness?
Of course there is no fail safe plan, it all depends on you, your motivation and dedication level. I recommend that you start thinking about some challenging, interesting and fun goal or event that you'd like to undertake. Come up with a doable goal but not an unrealistic one like looking like Brad Pitt or Angelina Jolie. Sorry guys, that ain't happening for any of us. Or the same old goal of losing weight.
Set a fun goal, like a race, strength contest or charity event, and work systematically towards achieving it. I tell people not to focus on weight loss, but to let it become a by-product of your training. That way you're not constantly obsessed with food, not eating and those evil scales.
For instance, I have a group of clients training for January races from a half marathon to a 50 miler. They're all getting in shape, having fun together and losing weight. Weight loss is a by-product of their training.
You don't have to choose a marathon. Your goal can be a 5k, 10k, Cancer March, Triathlon, Muddy Buddy, Strongman, Highland Game, Bodybuilding show or Ultramarathon. You pick it! Make it fun, adventuresome and exciting. Gather some family and friends to join ya. That's the best part.
For instance, here are some very cool goals that some of my friends and I have for 2008;
My friend & client, Michelle Ehda, is getting married in 2008. She wants to get in the best shape possible. You can follow her progress and support her at - http://community.active.com/blogs/Michelle_Wants_to_Get_Active
Another friend, Toby at Active.com, is getting ready for his first 100 miler and other crazy fun stuff. You can check him out at - http://community.active.com/people/Active%20Toby
These are just a few of the events I have on the radar.
-Chicago's Strongest Man competition, http://www.nastrongmaninc.com/pdf/entries/ChicagoStrongestMan08.pdf
-La Ruta de los Conquistadores,
http://www.adventurerace.com/eng/about-race.htm
-North American Wife Carrying championship, http://www.sundayriver.com/summer/wifecarry.html
Come join the fun. Life's too short. Work Hard and Play Harder!
Of course there is no fail safe plan, it all depends on you, your motivation and dedication level. I recommend that you start thinking about some challenging, interesting and fun goal or event that you'd like to undertake. Come up with a doable goal but not an unrealistic one like looking like Brad Pitt or Angelina Jolie. Sorry guys, that ain't happening for any of us. Or the same old goal of losing weight.
Set a fun goal, like a race, strength contest or charity event, and work systematically towards achieving it. I tell people not to focus on weight loss, but to let it become a by-product of your training. That way you're not constantly obsessed with food, not eating and those evil scales.
For instance, I have a group of clients training for January races from a half marathon to a 50 miler. They're all getting in shape, having fun together and losing weight. Weight loss is a by-product of their training.
You don't have to choose a marathon. Your goal can be a 5k, 10k, Cancer March, Triathlon, Muddy Buddy, Strongman, Highland Game, Bodybuilding show or Ultramarathon. You pick it! Make it fun, adventuresome and exciting. Gather some family and friends to join ya. That's the best part.
For instance, here are some very cool goals that some of my friends and I have for 2008;
My friend & client, Michelle Ehda, is getting married in 2008. She wants to get in the best shape possible. You can follow her progress and support her at - http://community.active.com/blogs/Michelle_Wants_to_Get_Active
Another friend, Toby at Active.com, is getting ready for his first 100 miler and other crazy fun stuff. You can check him out at - http://community.active.com/people/Active%20Toby
These are just a few of the events I have on the radar.
-Chicago's Strongest Man competition, http://www.nastrongmaninc.com/pdf/entries/ChicagoStrongestMan08.pdf
-La Ruta de los Conquistadores,
http://www.adventurerace.com/eng/about-race.htm
-North American Wife Carrying championship, http://www.sundayriver.com/summer/wifecarry.html
Come join the fun. Life's too short. Work Hard and Play Harder!
Thursday, December 13, 2007
The Barkley 100 - The road to hell
In the world of UltraRunning there's long very doable trail runs, then there's Barkley. It's like no other. In the history of the run, only a handful have ever completed it. It eats the world's best for breakfast. And now, it's my new goal for 2008. I am actually nervous about a race for the first time in years! Read the entry form below and check out the attached link to see why. Anyone wanna join me?!
Website - http://www.mattmahoney.net/barkley/index.html
BARKLEY MARATHONS - 100 MILE RUN & 55 mile fun run
Put this down. Get away from it. You are holding a one way
ticket thru the portals of Hell. One way in and only one way out.
The Barkley is not the most imposing 100 miler. Only 2000'
separate the highest and lowest points. Yet, somehow, year after
year nobody finishes. Why? Because, eventually, everybody quits.
Maybe it is the endless gut-wrenching climbs. Maybe it is the leg-
wrenching descents. Maybe it is the sawbriers and blackberries.
Maybe it is because the Barkley is truly man against the
mountain. We don't have cute little glo-lights every hundred feet.
If you can't find your way, you shouldn't be in the woods. No
gourmet stands every half mile. You are lucky we put out water.
The Barkley is not for the pretty boys. The Barkley takes away
your speed and leaves you a struggling shadow of yourself. The
Barkley runner must be tough. A thousand foot per mile elevation
change exacts a heavy toll. He must be savvy. Finding your way with
a map is easy if you know how. Knowing where you are on a remote
mountainside at night requires no little skill. He must be self
reliant. At the Barkley we provide a venue, and render it
reasonably safe. The rest is between you, the mountain, and that
little voice inside you that says " Mommy, it is too hard, I want
to quit."
There are reasons that the fun-run averages only 2 finishers
a year. There are reasons that no one has ever finished the 100. To
know the Barkley is to know humility...and fear.
-------------------------------------------------------------------
Date: April 1, 1995 : packet pickup March 31
Starting Time: Saturday morning
Time Limit: 55 miles, 36 Hours : 100 Miles, 60 Hours
Location: Frozen Head State Natural Area
Don't ask, if you can't find the park on your own, then
you don't belong "out there".
Average Weather: Temperatures 0 to 80 f. Possibly during the same
race. Rain, snow, sleet, hail, hot sun have all occured
in the past.
Requirements: Rigorous requirements must be met: NO women. They are
too soft. No children. They are too small. No Californians. This
race is not cool. NO soccer fans. Soccer sucks. NO marines. They
don't biodegrade. NO yankees. We don't want them buried here. NO
wimps, worms, slugs, or weenies. They don't got what it takes. And
most of all, NO Health Fascists. We encourage smoking during the
race.
Course Profile: Gently rolling, numerous downhills (27,000' in the
fun-run alone). Very scenic.
Trail Description: Varies. Some of it ain't for sissies.
Recomended Clothing: Enough to get thru briers. You should carry
emergency gear. (dry clothing, matches, etc.)
Aid: Access to your car @ 20 mile intervals. Water @ 5-8 mile
intervals.
Fee: $1.55 and a pair of thick, warm boot socks.
Entry Limit: 25 runner limit. Selection by whim.
Your chances of finishing: You Will Not Complete the 100 Mile Run.
You have about a 10% chance in the fun-run.
ESSAY: ALL ENTRANTS ARE REQUIRED TO COMPLETE AN ESSAY ON
"WHY I SHOULD BE ALLOWED TO RUN IN THE BARKLEY".*
* include discussion of all issues involving deorative wood
shavings, unnecessary surgery, Tommy Lasorda, uninspected poultry,
shampoo, duck costumes, reptiles, investment bankers, and unwanted
hairs.
------------------------------------------------------------------
send entry to: Idiot
233 Union Ridge
War Trace, TN 37183
NAME:_________________________________AGE:_____(in Mercurian years)
ADDRESS:_____________________________________SEX: Y/N
CITY:__________________________________ST____HAT SIZE:_____
FAVORITE PARASITE:_________________________________________________
Complete the following: You can never know too much about fungus,
because..._________________________________________________________
*** read before signing ***
I KNOW THE BARKLEY IS A GRUELING, GRIM, AND HAZARDOUS EVENT,
WITH MINIMAL OPPORTUNITY FOR SUCCESS. I SWEAR TO OPERATE STRICTLY
WITHIN SAFE PARAMETERS. RESPONSIBILITY FOR MY SAFETY IS ENTERELY MY
OWN
SIGNED ______________________________________________DATE_________
WITNESS______________________________________________
-------------------------------------------------------------------
DEFFN: Fool- enters the Barkley
Moron- enters the Barkley, expects to finish
Idiot- enters the Barkley, thinks he will do the 100
Sissy- does not enter the Barkley
Website - http://www.mattmahoney.net/barkley/index.html
BARKLEY MARATHONS - 100 MILE RUN & 55 mile fun run
Put this down. Get away from it. You are holding a one way
ticket thru the portals of Hell. One way in and only one way out.
The Barkley is not the most imposing 100 miler. Only 2000'
separate the highest and lowest points. Yet, somehow, year after
year nobody finishes. Why? Because, eventually, everybody quits.
Maybe it is the endless gut-wrenching climbs. Maybe it is the leg-
wrenching descents. Maybe it is the sawbriers and blackberries.
Maybe it is because the Barkley is truly man against the
mountain. We don't have cute little glo-lights every hundred feet.
If you can't find your way, you shouldn't be in the woods. No
gourmet stands every half mile. You are lucky we put out water.
The Barkley is not for the pretty boys. The Barkley takes away
your speed and leaves you a struggling shadow of yourself. The
Barkley runner must be tough. A thousand foot per mile elevation
change exacts a heavy toll. He must be savvy. Finding your way with
a map is easy if you know how. Knowing where you are on a remote
mountainside at night requires no little skill. He must be self
reliant. At the Barkley we provide a venue, and render it
reasonably safe. The rest is between you, the mountain, and that
little voice inside you that says " Mommy, it is too hard, I want
to quit."
There are reasons that the fun-run averages only 2 finishers
a year. There are reasons that no one has ever finished the 100. To
know the Barkley is to know humility...and fear.
-------------------------------------------------------------------
Date: April 1, 1995 : packet pickup March 31
Starting Time: Saturday morning
Time Limit: 55 miles, 36 Hours : 100 Miles, 60 Hours
Location: Frozen Head State Natural Area
Don't ask, if you can't find the park on your own, then
you don't belong "out there".
Average Weather: Temperatures 0 to 80 f. Possibly during the same
race. Rain, snow, sleet, hail, hot sun have all occured
in the past.
Requirements: Rigorous requirements must be met: NO women. They are
too soft. No children. They are too small. No Californians. This
race is not cool. NO soccer fans. Soccer sucks. NO marines. They
don't biodegrade. NO yankees. We don't want them buried here. NO
wimps, worms, slugs, or weenies. They don't got what it takes. And
most of all, NO Health Fascists. We encourage smoking during the
race.
Course Profile: Gently rolling, numerous downhills (27,000' in the
fun-run alone). Very scenic.
Trail Description: Varies. Some of it ain't for sissies.
Recomended Clothing: Enough to get thru briers. You should carry
emergency gear. (dry clothing, matches, etc.)
Aid: Access to your car @ 20 mile intervals. Water @ 5-8 mile
intervals.
Fee: $1.55 and a pair of thick, warm boot socks.
Entry Limit: 25 runner limit. Selection by whim.
Your chances of finishing: You Will Not Complete the 100 Mile Run.
You have about a 10% chance in the fun-run.
ESSAY: ALL ENTRANTS ARE REQUIRED TO COMPLETE AN ESSAY ON
"WHY I SHOULD BE ALLOWED TO RUN IN THE BARKLEY".*
* include discussion of all issues involving deorative wood
shavings, unnecessary surgery, Tommy Lasorda, uninspected poultry,
shampoo, duck costumes, reptiles, investment bankers, and unwanted
hairs.
------------------------------------------------------------------
send entry to: Idiot
233 Union Ridge
War Trace, TN 37183
NAME:_________________________________AGE:_____(in Mercurian years)
ADDRESS:_____________________________________SEX: Y/N
CITY:__________________________________ST____HAT SIZE:_____
FAVORITE PARASITE:_________________________________________________
Complete the following: You can never know too much about fungus,
because..._________________________________________________________
*** read before signing ***
I KNOW THE BARKLEY IS A GRUELING, GRIM, AND HAZARDOUS EVENT,
WITH MINIMAL OPPORTUNITY FOR SUCCESS. I SWEAR TO OPERATE STRICTLY
WITHIN SAFE PARAMETERS. RESPONSIBILITY FOR MY SAFETY IS ENTERELY MY
OWN
SIGNED ______________________________________________DATE_________
WITNESS______________________________________________
-------------------------------------------------------------------
DEFFN: Fool- enters the Barkley
Moron- enters the Barkley, expects to finish
Idiot- enters the Barkley, thinks he will do the 100
Sissy- does not enter the Barkley
Wednesday, December 12, 2007
Even though I have a Guinness World Record for fitness, I still find myself getting bored or becoming complacent from time to time like many of you. When this happens, I know that it's time to add some spice to my workouts or for a little kick in the rear. This usually comes in the form of a 'goofy personal fitness goal.'
There's a set of stairs at the park that I teach my 6 AM Gut Check Fitness Class that just keep going on and on. They are long and steep. You gotta love them. Needing a little fitness attitude adjustment, I decided to try to run 50 repeats in one hour on Tuesday. Was I in for a reality check.
It's 4 AM, alarm goes off. Who's idea was this anyway? Nicole and I get to the stairs at exactly 5 AM. We're off. I'm trying for 50 and Nik for whatever she can get. She keeps me motivated and helps me count. I still have a problem with numbers over ten.
First five stairs, I'm on fire. Five to ten, legs getting warmed up. Ten to fifteen, in the zone. Fifteen to twenty, who's idea was this! Now reality sinks in, I have 30 more to go. Yikes!
Ok, may not get 50 but let's see what we got in the tank. I buckle down, welcome the pain, fatigue and nausea. Now it's on. Mind over matter. "I don't mind 'cuz my body doens't matter!"
Clock strikes one hour. Not bad, was able to get 44 stairs. Nik got 35 and Megan, 20 in 25 minutes. Didn't get 50 but will definitely be back for more.
Even though I doubt the stairs are initimidated, it does and will continue to be one of those goofy fitness challenges that will keep me and others in my group motivated. "Watch out stairs, here we come." What's your fitness challenge?
Thursday, December 06, 2007
High Desert 30k & 50k Race Report
On Saturday, Dec. 1st, 14 of us carpooled from San Diego to the big town of Ridgecrest, CA. Our goal, to run and complete the High Desert 30k & 50k. Our group consisted partially of trail running newbies and some old pros. A great group all around.
Not long after leaving San Diego we started to notice the wind picking up and the temperature dropping. The closer we got to Ridgecrest, the windier it got. Me, being the genius with the bright idea of running in the desert in December, started to get a little nervous. I knew if the wind continued and temperature dropped that I would be in for it come race day.
We all got checked in, picked up our race packets and headed to the local pasta establishment for some carb loading. It wasn't fancy but mission accomplished. Next we were off to Big 5 for last minute items. With 10 women in the group, I'm still a little skeptical about the shopping being necessary or not. But I sure as heck wasn't going to argue!
Race day. The weather channel has the local temperature at 19 degrees. Yes, that is Fahrenheit! Yikes, I haven't seen 19 since I left DC a year ago. I was a little nervous about the amount of grief that I might catch. Luckily everyone was in good spirits and ready for the run.
And we're off. The 30k runners are Kim Martini, Ses & Greg, Nancy & Jeff and Eldar & Erin. The 50k runners are Mindy, Rebekah & her mom Lynn, Marie & her dad Will, Nicole & me. What a good looking group we are! The very first thing we notice while leaving the parking lot is a local runner wearing only what looked like his sister's running shorts and a Fabio hairdo. That'll wake you up!
It was a beautiful sunrise in the desert. As the sun began to rise, so did the temperature. By noon it was close to 55 degrees. Perfect running weather. The course was laid out very well with extremely friendly volunteers at each aid station.
All fourteen runners finished the race with big smiles on their faces. Not sure if that was due to being finished or knowing that there was beer & pizza at the finish line. You tell me! For Kim, Nancy, Jeff, Eldar, Erin, Ses, Greg, Will & Lynn, it was their first. Great job! For Marie, Rebekah, Mindy & Nicole, it was a new 50k PR. Way to go!
CONGRATULATIONS to all of you! You guys trained hard and it showed. You made this run not only look easy but very enjoyable. Everyone seemed to have a great time and many are talking about what's next. Thank you all for a wonderful adventure!
Tuesday, November 27, 2007
Jim's intro to UltraRunning - JFK 50 Miler
Race Report: JFK 50 Miler 2007
I met Joe earlier this summer when I was working in Los Angeles and he encouraged me to think about stepping up from my annual marathon routine to go after an ultra. Joe is a very persuasive guy so after coming back to New York in July I took the plunge and signed up for the JFK 50 Miler!
The JFK 50 Miler has been around since 1963 when 11 people ran the first race. Today more than 1100 people run the race annually. The race starts in Boonsboro, MD, winds across the Appalachian Trail for 16 miles, snakes along the Chesapeake & Ohio Canal towpath for 26 miles and wraps up with 8 miles of winding country roads.
At 5.00am on November 17th the race kicked off in the darkness of downtown Boonsboro. The adrenaline was pumping as we started off up a hilly 2 mile road before hitting the Appalachian Trail. It was an incredible feeling to hit the trail before sunrise, lit only by runners headlamps and glow sticks, but as the sun slowly came up the route became an ankle pounding 13 mile trek across rocky trails and steep switchbacks.
At mile 16 we descended off the Appalachian Trail to cheers from supporters before hitting the C&O Canal towpath for 26 miles. The towpath was a welcome relief from the trail but seemed to be never ending. The highlight of the C&O Canal section was the aid stations, which appeared every 3 or 4 miles. Fantastic supporters served everything from M&Ms, soda, sports bars, and hot soup to constant shouts of encouragement. The last major aid station on the towpath at Mile 38 was aptly named “38 Special” and was a truly welcome site before heading off to the final section of the race.
After 42 miles the last 8 miles along a winding country road were a real grind – I had never run or walked this far in my life so I had to dig deep to keep going. As the early evening darkness descended over Boonsboro I headed across the finish line almost 13 hours after starting. Incredibly the winner finished in less than 6 hours!
I got to my car cold and exhausted, and found a cheery voicemail from Joe on my cell phone checking in on how I was doing. I called him up and joked that although I was shattered, maybe its time to step up to a 100 miler next year! I’ve not decided yet, but I’m sure Joe will be there offering encouragement if I do!
Lessons learned -
Next time I’ll wear trail shoes instead of regular running shoes – my ankles took a pounding
If you have run marathons regularly this is doable with some extra long training runs.
Most of the battle really is mental.
A big thanks to Joe for all his support and encouragement – good luck to anyone else who tries this next year. I might be back to try and knock a few hours off my novice time!
Cheers, Jim.
I met Joe earlier this summer when I was working in Los Angeles and he encouraged me to think about stepping up from my annual marathon routine to go after an ultra. Joe is a very persuasive guy so after coming back to New York in July I took the plunge and signed up for the JFK 50 Miler!
The JFK 50 Miler has been around since 1963 when 11 people ran the first race. Today more than 1100 people run the race annually. The race starts in Boonsboro, MD, winds across the Appalachian Trail for 16 miles, snakes along the Chesapeake & Ohio Canal towpath for 26 miles and wraps up with 8 miles of winding country roads.
At 5.00am on November 17th the race kicked off in the darkness of downtown Boonsboro. The adrenaline was pumping as we started off up a hilly 2 mile road before hitting the Appalachian Trail. It was an incredible feeling to hit the trail before sunrise, lit only by runners headlamps and glow sticks, but as the sun slowly came up the route became an ankle pounding 13 mile trek across rocky trails and steep switchbacks.
At mile 16 we descended off the Appalachian Trail to cheers from supporters before hitting the C&O Canal towpath for 26 miles. The towpath was a welcome relief from the trail but seemed to be never ending. The highlight of the C&O Canal section was the aid stations, which appeared every 3 or 4 miles. Fantastic supporters served everything from M&Ms, soda, sports bars, and hot soup to constant shouts of encouragement. The last major aid station on the towpath at Mile 38 was aptly named “38 Special” and was a truly welcome site before heading off to the final section of the race.
After 42 miles the last 8 miles along a winding country road were a real grind – I had never run or walked this far in my life so I had to dig deep to keep going. As the early evening darkness descended over Boonsboro I headed across the finish line almost 13 hours after starting. Incredibly the winner finished in less than 6 hours!
I got to my car cold and exhausted, and found a cheery voicemail from Joe on my cell phone checking in on how I was doing. I called him up and joked that although I was shattered, maybe its time to step up to a 100 miler next year! I’ve not decided yet, but I’m sure Joe will be there offering encouragement if I do!
Lessons learned -
Next time I’ll wear trail shoes instead of regular running shoes – my ankles took a pounding
If you have run marathons regularly this is doable with some extra long training runs.
Most of the battle really is mental.
A big thanks to Joe for all his support and encouragement – good luck to anyone else who tries this next year. I might be back to try and knock a few hours off my novice time!
Cheers, Jim.
Friday, October 26, 2007
Video of the San Diego 100 Miler
The following video footage is from the San Diego 100 Miler. I captured the beginning, various aid stations after the 50 Mile mark and the finish line. The videos are in order from top t0 bottom. Check them out if you get a chance.
*Before the race
Thursday, October 11, 2007
Bootcamp Challenge 2007
On Oct. 6, 2007, myself and a very brave group of my cohorts decided to head down to the Marine Recruit Depot and attempt the Annual Bootcamp Challenge. http://www.bootcampchallenge.com/What is the Bootcamp Challenge? Let me tell ya;
EVENT FEATURES---The first and best! A fun and furious 3-mile course featuring obstacles used only by Marine Recruits at the Marine Recruit Depot. Get "encouragement" along the way at each obstacle by MCRD Drill Instructors. Compete as an individual or a member of a 3-person or 5-person team.Great post-race party with plenty of music, food, drinks and beer, awards to the top 3 finishers in each category/age group, official race T-Shirts to all entrants. If you've never ran it, you've gotta give it a try. Lotsa fun!
Team Fox Force Five having too much fun! By the way, 6th place as a 5 person female team! Get'em girls!
(From L. to R.) Jen, Ses, Mary, Rebecca, & Rebecca!
Daphne and Gregg came by to say HI! You can always expect to find them at this sort of event!
Katie Mc. & Mary. Great job ladies!
Carrie & Doug - Carrie got 8th place in her age group and Doug got 3rd place in his! This was Doug's first race by the way. Great job guys!
George and Wendy both did a great job! They were cheered on by Alexis, Willow and the little Gramms!
Nikki and Dianne -- We're just here for the beer! Way to go ladies!
J.J. (Super Trooper) & her man, Anthony -- They both did extremely well and were all smiles! Say "Cheese!"
Team PBR made up of Sean, Dave and Katie -- Hmmm, and what are they holding in their hands?!
Team Spartan -- Made up of Erin, Eldar (Crazy Legs) & Jeff. These guys did awesome too and finished 9th as a 3-person mixed team!
CONGRATULATIONS to Team Decker & the Divas! 1st place in the 3 person Mixed Team category. (Joe, Nicole & Marie)
A big CONGRATS to everyone that participated! Awesome job! Gotta do it again next year. Oh, by the way, you also missed the incredible post-race party at Wine Steals. That's another story! Have a great day!
Noble Canyon 50k
On Sept. 29, 2007, Aaron, myself and a group of very attractive "Dirt Divas" set out to run the Noble Canyon 50k. For 3 0r 4 months prior to this the group had been training together and putting in the hard work to attempt this challenge. These girls and Aaron, worked their tails off. Week in and week out. Sometimes we would meet at 0530 to log some miles. Half the group had never even ran a marathon so this would be a huge challenge.
Race day arrives and nerves are on edge. Will we finish? Will our bodies hold up? What lies out there for us on the trail? Me, I had no doubt that they would do just fine. At 0700 hours the race begins. Within a couple miles the jitters are gone and the fun begins! For the next 7 1/2 hours this group runs, jokes and laughs together. Not only did they all finish, they did so with big smiles on their face! CONGRATULATIONS -- Aaron, Carrie, Marie, Meg, Mindy, Nicole & Rebekah! You guys a
re awesome. More good times to come.
Friday, August 31, 2007
Keeping Motivated
Like many of you, I'm continually looking for new things to motivate me. It can be tough at times. You find yourself asking, " Why am I doing this?" I have found by searching for and attempting new challenges, it definitely helps. Also, my friends and I are constantly challenging one another. You name it, we'll compete at it. Everything from timed sit-ups and stair repeats to hardcore fitness programs. Our latest competition is what I've titled the Millenium "1000" Challenge. It's a three and half circuit of the famous "300" Workout. If you're looking for a little kick in the butt, give it a try. I was able to get through the "1000" in 44:54, but it definitely left a mark! If you're just getting started, try 300 reps of the program. See if you can do it in under 10 minutes. It's tough. Give it a try.
Millenium “1000” Challenge
-25x Pull-up
-50x Deadlift @ 135#
-50x Push-up
-50x Box Jump @ 24” box
-50x Floor Wiper @ 135# (one-count)
-50x DB Clean and Press @ 35# DB(DB must touch floor between reps)
-25x Pull-up
-50x Deadlift @ 135#
-50x Push-up
-50x Box Jump @ 24” box
-50x Floor Wiper @ 135# (one-count)
-50x DB Clean and Press @ 35# (DB must touch floor between reps)
-25x Pull-up
-50x Deadlift @ 135#
-50x Push-up
-50x Box Jump @ 24” box
-50x Floor Wiper @ 135# (one-count)
-50x DB Clean and Press @ 35# (DB must touch floor between reps)
-25x Pull-up
-25x Deadlift @ 135#
-25x Push-up
-25x Box Jump @ 24” box
-25x Floor Wiper @ 135# (one-count)
I followed it up that evening with a bottle of Cabernet and a nice cigar! You gotta reward yourself. Have fun!
Millenium “1000” Challenge
-25x Pull-up
-50x Deadlift @ 135#
-50x Push-up
-50x Box Jump @ 24” box
-50x Floor Wiper @ 135# (one-count)
-50x DB Clean and Press @ 35# DB(DB must touch floor between reps)
-25x Pull-up
-50x Deadlift @ 135#
-50x Push-up
-50x Box Jump @ 24” box
-50x Floor Wiper @ 135# (one-count)
-50x DB Clean and Press @ 35# (DB must touch floor between reps)
-25x Pull-up
-50x Deadlift @ 135#
-50x Push-up
-50x Box Jump @ 24” box
-50x Floor Wiper @ 135# (one-count)
-50x DB Clean and Press @ 35# (DB must touch floor between reps)
-25x Pull-up
-25x Deadlift @ 135#
-25x Push-up
-25x Box Jump @ 24” box
-25x Floor Wiper @ 135# (one-count)
-25x DB Clean and Press @ 35# (DB must touch floor between reps)
-25x Pull-up
I followed it up that evening with a bottle of Cabernet and a nice cigar! You gotta reward yourself. Have fun!
Friday, August 24, 2007
Aug 26, It's Friday again!
Time flies when you're having fun. Where did the week go? I'm sure many of us ask that question quite often. If you're healthy and exercising, you can look back and congratulate yourself on a job well done. If you're still making excuses and not taking care of yourself, remember, you are not getting any younger and healthier. Don't let this precious time slip away. It goes just like that. I don't know about you, but I'd rather go doing what I love to do with my head held high instead of laying in a hospital bed with tubes up every orifice in my body. Not a pretty picture. Now get your butt moving!
Outdoor Fitness Workout
This morning we mixed it up a little. I like to do that on Fridays to change it up. We started with a half mile jog for a warm-up. Next;
- 200 Meter sprints x 8
- Weighted DB sit-ups - 3 sets x 1 min
- 5 stadium stair repeats
- DB Squat-curl-presses - 3 sets x 1 min
- Mile Run - at 75-80% max
- 10 min stretching
Gut Check Workout
It is Friday and I'm feeling a little lazy. I'm going to hit a workout that has become old faithful. The "300" Workout. Time yourself. Try to do it faster each time. Good luck. Have fun!
“300” Challenge
-25x Pull-up
-50x Deadlift @ 135#
-50x Push-up
-50x Box Jump @ 24” box
-50x Floor Wiper @ 135# (one-count) -the link below has a video description of these
-50x KB Clean and Press @ 36# (KB must touch floor between reps) (I used a 35 lb dumbbell since I didn't have a Kettlebell)
-25x Pull-up
300 reps total
*Floor Wipers - Josh Hillis' Fat Loss and Fitness Articles: Video: Floor Wipers from the 300 Workout
Off to LA to crew for Nicole, Aaron and Jeremiah. They're all running the Bulldog 50k tomorrow. I'm taking it easy. Getting ready for the San Diego 100 and the Javelina 100 in Oct. Good luck gang! Have a great weekend everyone!
Joe Decker
www.joe-decker.com
Friday, August 17, 2007
Aug 17 - It's Friday!
Another week almost over! Time to look back. What have I done this week? Did I drag butt and not get too much done? Did I just coast along? Or, did I pony up, kick butt and take names?! Hopefully this last one applies. Life's too short. Make the best of it each week and day. Think outside the box and try new things to challenge and push your self. Like Joe Dirt said, "Life's a garden. Dig it!"
Outdoor Fitness Workout
Today we mixed it up and had some fun. A little bit of this and a little bit of that. We started with a half mile warm-up run and then hit the field.
Outdoor Fitness Workout
Today we mixed it up and had some fun. A little bit of this and a little bit of that. We started with a half mile warm-up run and then hit the field.
- 200 Meter sprints x 6 with only 15-30 sec of rest
- DB squats x 25
- DB Hammer curls x 25
- DB Presses x 25
- Combine all three - DB squat-curl-presses x 1 min
- Combine all three - DB squat-curl-presses x 45 sec
- Combine all three - DB squat-curl-presses x 30 sec
- Stadium Stair repeats x 5 - tried to finish between 5-8 minutes
- Sit-ups x 30 sec
- Weighted DB Sit-ups x 1 min
- Weighted DB Sit-ups x 45 sec
- Weighted DB Sit-ups x 30 sec
- 3/4 mile run
- 1/2 mile run
- 1/4 mile run
- Stretching x 10 min
Gut Check Workout
- 25 pull-ups (remember you can break up into sets - like 10-10-5, etc)
- 50 box jumps
- 50 push-ups - regular
- 25 chin-ups
- 50 deadlifts @ 135#
- 25 One-arm DB chest presses - 25 each arm
- 50 DB snatches
- 50 squats @ 135#
- 25 pull-ups - thumbs touching
- 50 Diamond push-ups
- 25 starbursts
- 50 hammer curls
- 100 bench dips
- 25 shrug/calf raises
- 100 sit-ups w/25lb plate
- 50 hanging knee raises
- Timed Mile @ 3% incline!
Have fun! I'm eager to do it myself. Please let me know if you enjoy it as much as I think that I will! Have a great Friday! Keep driving on. Remember, when you're sitting on your butt being lazy, someone else is out there doing a workout just like this and tearing it up!
"Get busy livin' or get busy dyin'!"Thursday, August 16, 2007
Aug 16, Thurs - Keep it going!
I love Thursday mornings. On this day we generally go to our favorite set of stairs or least favorite long and steep hill. Then we proceed to run it until our quads are quivering and our knees start to buckle. Nothing like a little exercise induced nausea to start the day out right! Give it a try. If you're like us, you might just start to like it!
Outdoor Fitness Workout
This morning we started out with about a half mile warm-up run. Next we did some side-to-side shuffles, butt kickers, high knees, one-legged hops forward and sideways. We followed this up with some 40yd sprints, 5 forwards and 5 backwards. From here we headed to THE HILL. This thing is the length of a football field with a 15 degree incline. It's beautiful. I had everyone get a partner and do 6 repeats, trading off on each one to give them a break. It's a great workout. Find your own hill or use a treadmill. Hills are great for building strength, power and maximizing calorie burn.
Strength Training Workout
I really enjoy experimenting with different workouts. Last week was dumbbells, this week is barbell and next will be machines. Have fun with it. Try different exercises. Really push yourself. Today we'll hit Legs, Back and Biceps for 3 sets of 8 reps. Remember, always warm-up for 5-10 min.
Outdoor Fitness Workout
This morning we started out with about a half mile warm-up run. Next we did some side-to-side shuffles, butt kickers, high knees, one-legged hops forward and sideways. We followed this up with some 40yd sprints, 5 forwards and 5 backwards. From here we headed to THE HILL. This thing is the length of a football field with a 15 degree incline. It's beautiful. I had everyone get a partner and do 6 repeats, trading off on each one to give them a break. It's a great workout. Find your own hill or use a treadmill. Hills are great for building strength, power and maximizing calorie burn.
Strength Training Workout
I really enjoy experimenting with different workouts. Last week was dumbbells, this week is barbell and next will be machines. Have fun with it. Try different exercises. Really push yourself. Today we'll hit Legs, Back and Biceps for 3 sets of 8 reps. Remember, always warm-up for 5-10 min.
- 10-20 pull-ups
- Deadlifts
- 10-20 chin-ups
- Squats
- Lat pull-downs
- Straight leg barbell deadlifts
- Bent-over barbell rows
- Barbell lunges
- Calf Raises
- Barbell curls
- Shrugs
- Barbell reverse curls
- Ab exercise
- Knee Raises
Looks like fun. Give it a try. Let me know how it goes. I'll get to work on program for tomorrow. It'll be a fast paced, non-stop butt kicker. Get ready!
Wednesday, August 15, 2007
Aug 15, Wed - Back in Action!
Finished up 100 Mile trail run on Sunday. Leg's feel pretty good. Time to get it going again. Guy's, I've gotta tell ya, there is nothing more empowering than getting out there and pushing your body. The human body is meant to be pushed and prodded, it's not meant to sit in a dark cubicle and punch a key board all day. Have fun with it. Punch the gas, squeal the tires! Your body will take you there and beyond if you push it!
Outdoor Fitness Class
Wednesdays are our Cardio days. It's the middle of the week and all downhill from here. Get out there, burn a few calories, clear your head and have fun. We generally meet as a group at 6 AM and run for an hour together. Whether it be running, cycling or swimming, grab some friends and go!
Strength Training Workout
Last week we tried dumbbell only workouts. I really enjoyed those. I think today we'll try a barbell only workout. See how that goes. Let's hit Chest, Shoulders and Triceps for 3 sets of 8 reps. Something different. Here we go.
- 5-10 min warm-up - 50 jumping jacks - 20 push-ups - 10 pull-ups
- Clean and Jerk
- Flat bench press
- Push-presses
- Incline bench press
- Barbell front raises
- Close-grip bench presses
- Decline cable flyes
- Lying tricep extensions
- Parallel bar dips - 2 x 15-25
- Weighted sit-ups
- Hanging knee raises
Gut Check Workout
- Squat-curl-presses w/20-50lb db's
- Push-ups - feet elevated - one foot on the bench at a time - slow and touch
- Bench dips - rotate foot on the ground - slow and touch
- Reps go 30-25-20-15-10 -- Advanced Reps 50-40-30-20-10
Hope you enjoy the workout. Push yourself. Get out there today and do something physical that you've only been thinking about. Like run a few more miles or do a few more push-ups. Challenge yourself! Have fun!
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