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Category Archives: General

What's your day like?

Great spot from Nike for their new Nike+ Fuel Band.

I spotted a friend on Facebook who looks like they got thier band in the mail yesterday. Has anyone out there had the chance to use one yet?

As far as this video goes, most days I'm unfortunately too much like Paul Rodriguez (sometimes even without the evening workout session), but today I was an early riser to have a depressing experience in flexibility at Atlanta Hot Yoga. It was a great class taught by Heather, but we definitely hit some very challenging poses. Gonna have to work on my down dog!

 

Why do we compete?

Do we compete at sports to win, or is there something else, something deeper...?

Tuesday, October 11, 2011, 11:33 AM [General]

Do we compete at sports to win?, or is there something else, something deeper, something that is formed from within, made out of the mold that you are and transformed into something great, something inspiring…

When I was a child I was taught that sportsmanship, honor, integrity and your fellow competitor are all more important than myself. It was hammered into me that being gentlemen, assisting when no one expects it or to step up and to do the right thing was all that mattered. I know this is an easy thing to tell someone, but to have it taught and bread into you can not only make you a better athlete, but a better person, friend, lover, brother and father. I have to tip my hat to all my Coaches and Teachers at my very strict British Private School in Mhlambanyatsi, Swaziland in Southern Africa. Usutu Forest Primary School had two words for its Motto, “AIM HIGH”, in all that you do, from the things you said, the chores you had to complete, your homework, your athletics you competed in and the way you treated your teachers, mentors, teammates, fellow students, friends and family. It was an ideal that everyone up held and it is something that we see less and less of every year that passes us by.

Until now…

The Story was provided to me by Mary Lynn Smith from the Star Tribune. Thank you Mary!!

START:

Mark Paulauskas was near the mile mark in his high school cross-country race when pain shot through his leg and a 3-inch gash to the bone stopped him from taking another step.

The Lakeville South freshman was calling out in pain after being accidentally punctured by another runner's spikes, but he wasn't surprised that no one stopped. "Cross-country running is a competitive sport," he said

Then suddenly along came this big guy -- a runner from another team -- who scooped up the 100-pound 14-year-old and continued running the course in search of help. "I said, 'Dude, what are you doing? You have to finish the race,'" Paulauskas said.

Josh Ripley wasn't concerned about his race time after seeing Paulauskas' lower leg covered in blood. "You could tell something was wrong," said the 16-year-old, a junior at Andover High School. But they were on the backside of the Applejack Invite 5-kilometer race -- a spot where there are no spectators, no coaches, no one to help.

"It was just a natural instinct to stop. He was in desperate need of help. People are more important to me than my race or my time. When someone's in need, it's my responsibility to step up," said Ripley, who stands 6-foot-5 and weighs 185 pounds.

He tried to calm the bleeding Paulauskas. "I tried to reassure him that I was going to get him to his parents and the hospital. ... He started to breathe and relax."

Paulauskas said he became numb to the pain and listened to Ripley's words of comfort. "He told me, 'It's going to be OK, man.'"

Other runners patted Ripley on the back as they passed, saying "Good job, man."

About a quarter-mile away, Paulauskas' coach, Jessica Just, began to hear there was trouble on the course. As some of her runners passed, they called out, "Mark is hurt." And then as she started to run in search of Paulauskas, more runners flew by on the course, yelling, "He's really hurt."

Then she saw the Andover athlete carrying her Lakeville South runner.

"I was just kind of stunned," she said. "It was heartwarming to see another runner, especially from another team, giving up his race basically to assist this kid, not just to help him but to carry him a couple hundred meters to get help. ...It was true sportsmanship. You talk to your kids about being good sportsmen and good teammates. This was a real-life example."

Ripley handed Paulauskas over to the Lakeville South coaches and jumped back into the race. He had fallen into last place. But with less than two miles to go, Ripley said, "I was feeling pretty good." He pushed on and passed a few runners before the finish line.

He shrugged off suggestions that he was a hero, but will be honored for his efforts at Monday's meeting of the Anoka-Hennepin school board. He's also fielded calls from numerous national and local news organizations.

"I'm flattered, but anyone else would have done the same thing,'' Ripley said "A lot of runners get into a zone, and they probably didn't think to stop until they had passed."

Paulauskas said until last week's injury, which took 20 stitches to close, he likely wouldn't have stopped for an injured runner.

"But now I would, because Josh did," Paulauskas said. "Everyone is so competitive, but now I would stop because it's the right thing to do."

END.

So just as you think that integrity, honor and the gentlemen code was disappearing from the earth a 16 year old boy by the name of Josh Ripley steps up and does what no one else would, no one else could and helps someone who was in need, putting a fellow competitor before himself. This is what sport is all about, competing, inspiring and molding yourself into something that not even you could imagine.

So the next time you are out of a run, ride or hike and you see someone in need, don’t be afraid to ruin your race, miss a Personal Best or even fail to finish the race, take a leap of faith and assist someone who would never expect help, never ask for it, and you will see the people around, including yourself transform into that better person, that better athlete who was not afraid to step up and do the right thing.

See you out on the trails…

Until next time….Go Get’em!

A couple more months of Winter...

Atlanta still has several weeks of winter weather left, which can challenge your resolve to get outside for some exercise.  Here are a few tips that might make you more comfortable and should keep you safer:

Snowman_Shuffle

Dress in layers - A base layer will wick moisture away from your body and can be worn alone on cool/moderate days or as the underlayer on colder days.  A second layer would be a vest or jacket that adds a wind/light rain protective layer. Remember:  Cotton is rotten!  It holds moisture and can make you colder after you get going.

Hat and gloves can make a big difference too, and they are easy to take off and carry if you start heating up.

Take along lip balm, tissues (cold weather makes most noses run) and water. (You may not feel thirsty but your body will lose about as much water as during warm months.

Wear reflective gear/lights - You want to make sure cars can see you.  Reflective items reflect headlights but flashlights, blinking arm/leg bands, head lamps, etc. allow cars to see you before they are close enough for headlights to be reflected and can also avoid tripping hazards along the way.   

Set a Specific Goal: There is nothing more motivating than to train for a race or specific goal. You can plan to run a 5K, half marathon or reach a number of miles every month. You'll have instant motivation in knowing you have to train for the race or hit your target mileage. Reward yourself when you reach your goals, then set another one.

Run With a Buddy or Group: Make your workouts safe and social. You'll have a built in motivational source, a friend to chat with along the way and it is safer to run in numbers. Running with others (or pets) is a great way to beat the winter doldrums. If that's not enough motivation, reward yourself with a fun race destination like Arizona, Florida or even Mexico.

Dress for 15 to 20 Degrees Warmer: Over-dressing is easy to do in winter running. Dressing for 15 to 20 degrees warmer than it actually is will allow your body temperature to increase and reduce the risk of overheating and excessive sweat. You should feel chilled when you walk out the door. If you are toasty warm, remove a layer. Less is more.

Run During Light and Warmer Times of Day: If possible, run during daylight hours so you can absorb that needed sunshine we rarely get in the winter. You'll get your miles in during the warmest time of day and come back with a smile on your face.

Hit the Treadmill: When the weather gets bone-chillingly cold and icy, hit the treadmill. Treadmill running is a great way to stay fit and you'll get in quality miles without risking an injury from slipping on ice.

Gear Up: Wear trail shoes or a traction device like Yak Trax. They will give you better traction and stability in the snow. I used these to tackle the Antarctica Marathon and they worked really well on the snow and ice.

Stay Low: Shorten your running stride and keep your feet lower to the ground. You will run more efficiently and reduce the risk of slipping, falling or straining muscles. Choose to run on fresh snow rather than ice or packed snow. You will get better traction on fresh snow and reduce the chance for slipping. Watch out for snow-covered cracks and holes in the road.

Take Extra Time To Warm Up: Your body will warm up more slowly in cold weather, especially if you run in the morning. Take at least five minutes to walk briskly before you start to run. It may take 10 to 15 minutes of running before you are completely warmed up and in your running tempo. Take a hot shower to pre-warm your muscles or put your clothes in the dryer on hot for a few minutes then head out for your run.

Hydrate: It is just as important to drink fluids in your winter runs as it is in the summer. Make sure to hydrate before, during and after your runs to avoid dehydration. Use warm fluids in your water bottle or tuck it under your jacket to avoid freezing.

Keep it Fun: Mix up your route, run through the neighborhood holiday lights or run a holiday race. It will get you outside and enjoying winter rather than cursing it.

See you all tonight at Lululemon at Lenox...6:30 p.m.

Go Get'em!

 

Atlanta's Winter Wonderland

There is nothing like taking a run, a stroll or a walk through the wonderful winter wonderland down by the Chattahoochee River....and so I did...or shall I say...we did!

Please make sure you get down there to experience it for yourselves and don't forget to bundle up, because it is not warm!

 

ice_runner

Here I am taking on the Winter Storm. (Thanks Bex for the picture snap)

I have the Boston Marathon less than 4 months away and there are no days off!!

Go Get'em!

NEW SONY W Series Walkman MP3 Player

SONY: On the run at The San Diego Rock n’ Rock Full/Half Marathon!

On June 6th, 2010 the Race Starter of the San Diego Rock n’ Roll Marathon and Half Marathon fired the starter gun and 30,000 eager participants took to the rolling streets of sunny San Diego!

At every mile bands from all over the USA played their hearts out for the participants to keep them motivated, happy and ultimately carrier them onto the finish line.

I hooked up with SONY and agreed to race the San Diego Half Marathon to test the W Series Walkman MP3 Player, AKA THE RUNNING MATE; not only did it perform, but it kept me rocking right on schedule to run a Personal Best of 1:14.10 for the Half Marathon. As soon as I got home to Atlanta, GA I gave my IPOD shuffle to my little brother to use, no more IPOD for me! The W Series Walkman MP3 can hold up to 2 GB’s of music and there are no wires, plastic cases or screens to distract from what is most important…focusing on your workout!

Introducing the W Series Walkman MP3 Player:

GET ONE OF YOUR OWN AT:

http://www.sonystyle.com/webapp/wcs/stores/servlet/ProductDisplay?catalogId=10551&storeId=10151&langId=-1&productId=8198552921666141653

http://www.amazon.com/Sony-Headphone-Style-Walkman-Player-Black/dp/B0020MM9XC/ref=sr_1_4?s=electronics&ie=UTF8&qid=1276201240&sr=1-4

The W Series Walkman MP3 Player can be purchased in (5) five fitness friendly colors:

This one-piece, water-resistant, quick-charging 2GB music player is the perfect companion for the gym, trail or treadmill.

The Captain’s breakdown:

1.) Ultra-Light weight.

2.) Water resistant! Don’t worry about getting it extremely nasty, sweaty or wet because it keeps on rocking.

3.) The play controls are on the RIGHT ear piece and can be used with little to no effort or interruption during your running, cycling or training.

4.) No wires!

5.) The speakers do not go in your ear; they rest just outside the ear so your sweat does not interfere with the sound quality.

6.) Neck loop and ear loops keep the Walkman in place during exercise.

7.) Loading music onto the Walkman is a breeze and with ZAPPIN you can find the music you want and need for your workout in a flash.

8.) When you are  not listening to your walkman you can wear the device around your neck until you are ready to listen to you music again.

9.) Incredible value at $60 bucks.

10.) 11 hour battery life…jam out all day!

For any questions or concerns regarding the New W Series Walkman MP3 Player, please contact me at: cawood@racemates.com

Go Get’Em and I will see you on the trails…

 

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