Keeping Active on Vacation

Public school spring recess was April 14 - April 21.  We used the opportunity to take a family vacation.  Because several other families in Upstate NY had the same idea, we decided that it was too expensive to fly anywhere and took an old-fashioned road trip.  There are benefits to driving to your vacation destination - especially if you travel by mini-van.

Driving for 24 hours is exhausting.  We left on a Thursday night and drove straight through to a small town just outside of New Orleans, Louisiana.  Husband and I alternated at the wheel, sleeping when we could.  We kept the kids busy with electronics and got as many miles as we could behind us while they slept.

How did we stay active?  First, traveling by car, we were able to pack our active wear and sneakers.  Second, we looked up local clubs in the area and connected with them as guests.  I'd like to thank the Emerald Coast Triathlon Club and the crew at the Run With It running store for being so gracious.  Not only did we meet new people, but we had people to run, walk, and even swim with as well!

I made it my goal to be active every non-driving day.  This helped me to keep a healthy lifestyle while still enjoying some indulgence on vacation (read:  decadent dessert).  The kids saw this and were also active - swimming in the community pool and frolicking in the Gulf of Mexico - they collapsed at night, weary and sun kissed.  We also did other fun family activities including kayaking and stand up paddle board.  Connecting as a family while being active was good for the soul.

After a week, we loaded up the van and headed home.  Exhausted yet refreshed.

Labor Day Weekend

Another summer has come to an end.  Soon the local abundance of fresh fruits and vegetables will come to an end as we move into the season of apples and pumpkins. 

For our household, it has been a busy few months.  We have traveled a lot and completed several events.  Personally, I've enjoyed participating in races in Massachusetts, Florida, Central New York and Upstate New York.  As the cool weather settles in during the morning and evening hours, I am able to more comfortably train for my autumn events... the Rock & Roll Brooklyn Half Marathon and Ragnar Relay Napa Valley.  I am literally running coast to coast in October and November!

How do you stay motivated when the weather changes?  Let's face it... the darker mornings make it so tempting to pull up the covers and stay in bed!  How about making plans with friends?  In my neck of the woods, we have a small group who has started meeting for morning classes at a local gym.  For some, it's an opportunity to see friends on a regular basis, for others it is the motivation (and accountability) needed to get up and out and MOVING.  Let's face it --- getting up and ready for a 5:30 AM class isn't easy. It sure does lessen the sting when you laugh your way through with a few good friends.  All it takes is one person to start the group.  Invite one friend, have that friend invite another, and before you know it, you have your own #GymSquad!  Classes aren't your thing?  You can walk, or meet at someone's house and follow a video--- as long as you and your crew are moving.

Time Flies When You're Having Fun

How has it been 2 years since I last posted?  Time sure does fly!

It has been an exciting and emotional two years. 

Professionally, I finished graduate school!  I now have my Master of Science in Health and Human Performance with concentration in Health Promotion.  The first thing after completing my program in December was read a book that had nothing to do with health or human performance. 

Physically, I have been coming back from injury since April, 2014.  I ruptured the disc at L5/S1 (lower back) and it has been more challenging than coming back from childbirth.  When the disc ruptured, aside from being incredibly painful, it resulted in some nerve damage.  I've regained strength in the affected leg, but still have numbness.  The positive side of the numbness that I don't have sciatic pain that many people have. 

I'm back to being active!  I'm feeling good again!

Make it great, folks!

Whitmey M. Young, Jr. Heroes for Health 2015

Whitney M. Young Jr. Heroes for Health, 2015
 

Race Report: Adirondack Distance Run

This past weekend, I completed the 36th Annual Adirondack Distance Run.  This is a 10 mile point-to-point run from Lake George to Bolton Landing.  It was my second time participating in the event (the first was in 2009) and it was every bit as delightfully challenging as I remembered.

Why delightfully challenging?  This course is full of what I consider to be rolling hills.  You are either running up or running down.  The uphills are manageable and the downhills are long and gradual, allowing for recovery time before heading back up the next hill.  Focusing on form and trying not to tax my legs, I can honestly say I enjoyed every moment.  Occasionally I'd get a glimpse at Lake George - it was a beautiful day.  I talked to other runners (yes, I'm THAT girl).  I sang to myself.  My Garmin beeped every quarter mile and each time I was pleasantly surprised to average between a 10 and 12 minute mile. 

Now for today's lesson:  A popular question when people are training for their first event (any event) is "What if I'm last?".  It is a very real concern and for some, even likely.  Guess what:  I finished last in my first triathlon.  I finished last in my first high school cross country race.  I finished last at the 2006 Musselman.  In my younger (and lighter) days, my times landed me in the top 30% of the field.  Today, I am a solid back-of-the-packer.  There weren't many finishing after me and most finished well ahead.  My run Sunday took me 9 minutes longer than it did 3 years ago and I was not disappointed in the least.  In fact, I beat my goal time by 11 minutes.  Now I can point out that I had a baby six months ago and I'm still carrying excess baby weight but ...

So what happens if you finish last?  You finish.  Period.  You got up, got out, and moved.  It can be a mile or 10 miles.  It can be a run or a paddle in a kayak.  At the end of the day, no one cares what place you earned because that is not something you can control. 

Get out there - enjoy the view and be proud of your accomplishments!

Sometimes You Just Have to Change Your Plan

Most mornings when I head out for my run my dogs look at me wistfully, hoping that I pull out their leashes.  Marley is 13 and while she is still quite spry for a senior dog, is mostly meant to walk these days.  Ozzy, on the other hand, is about 3 and with a some conditioning can be a good little training partner.   

Last Wednesday was the day that I made good on my promise to take Ozzy with me when it was no longer dark at the time that I headed out the door.  He was so excited when I put his harness on and we headed out the door.  My original plan was to do a tempo run (warm up at an easy pace followed by 20 to 30 minutes at a "comfortably hard" pace).  Ozzy had to stop and sniff as we ramped up, then he made a pit stop or two, then he fell off pace a little when we were about half way through.  I also found myself turning, jumping and pulling a bit as he weaved this way and that, enjoying his surroundings.  I won't even go into what happened each time he saw a squirrel.  As we continued, Ozzy set the pace for the run and I just had to go with it.  Once I let go of my original plan and relaxed, I truly enjoyed the experience.  I should (and plan to) bring him with me on a more consistent basis.  After all, pets are good for you!  "Research by psychologists at Miami University and St. Louis University indicates pet ownership is good for the average person's health as well as happiness."
Why not bring him a little joy?

Read more: http://www.upi.com/Health_News/Pet-Parade/2011/07/24/-Pet-Parade-Pets-are-good-for-you-mentally-and-physically/UPI-85721311499800/#ixzz1ur2KdULu

Coming soon:  the first race report of the season --- complete with kids fun run!

Oh Sweet Springtime - Get outside and play!

Today is the first official day of spring!  This week we are experiencing record high temperatures in Upstate NY.  It is absolutely glorious - high 70s, sunshine, light breeze - the perfect intro to spring.  Of course, we all know that chillier weather is just around the corner but we should all live in the moment and enjoy this while it lasts.

61°F | °C

Tue

Wed

Thu

Fri

Scattered Clouds

Wind: S at 8 mph

Humidity: 70%

75°

54°

75°

52°

81°

57°

68°

45°

Monday morning I met a friend for an early morning run.  Thanks to the time change a couple of weeks ago, the sun had not yet risen so we ran in the quiet predawn hour.  This was the first early workout that we had done together since the pre-baby days of Basement Bootcamp.  To think that we had to stop half way to take off our jackets at 6 AM in March is mind boggling.  It almost makes you forget about those winters that stretch for 6 months and leave you digging out of 5 feet of snow come April.  So I will enjoy it while it lasts, relish the kids playing outside in the fresh air, and try not to think about the onslaught of pollen that this perfect weather will surely bring --- as hair band Poison taught us in 1988, Every Rose has its Thorn.

How are you taking advantage of our record setting temperatures?

We're Having a Heat Wave

It is hot outside.  Today is better than yesterday.  After all, it's only 93 degrees today versus yesterday's blistering 99.  For those who enjoy exercising outside, it's important to remember that at these temperatures you are at risk for heat illness.  Those who are accustomed to these temperatures and conditions are at a lower risk but it is still important to pay attention to the cues your body gives you.  If you feel weak, dizzy, nauseous, or confused then it's time to take a break. 

Consider the alternatives:  Get out early in the morning before the heat of the day hits.  Stay indoors and exercise in an air conditioned fitness center.   Splash around in the pool and have fun while burning some calories.

Tomorrow our family is running the Silks & Satins 5K in Saratoga Springs.  It benefits the Special Olympics, which is terrific, is sponsored by the Saratoga Stryders, and is an overall great event.  I first ran it while visiting the area in 2003 the morning of my niece's Christening.  An added bonus was the fact that I received a box of Freihofer's chocolate chip cookies in my goody bag.  I volunteered on the course the last couple of years, directing runners and stopping traffic.  This year, I'm going to take it easy and enjoy the course, the other runners, my husband and daughter who will also be there, and hopefully go home with a fresh box of cookies.

Helpful tips and advice on exercising in the heat can be found here: http://www.ideafit.com/fitness-library/exercising-in-the-heat-0

Independence Day!

The 4th of July holiday weekend is looming and the weather finally seems to be cooperating in upstate New York.

Whether you are planning a trip to the beach, attending a picnic, or staying home for a quiet and restful weekend, please take safety precautions and practice moderation.  Apply sunscreen to protect your skin.  Drive safely and be alert on the roads as they will be heavily traveled.  Drink plenty of water to stay hydrated in the summer heat (and help offset dehydrating effects of alcoholic beverages).  Limit alcohol.  Eat fresh fruit and vegetables to offset some of the more calorie laden picnic foods such as hamburgers, hot dogs, potato salad, and chips.  Keep a close eye on all children in and around the water.  Be diligent around grills.  Fireworks are banned in New York but if you do decide to light a sparkler or two, take extreme caution.

The most important advice for the weekend is to have fun!

We are staying home,dog sitting for family, and plan to complete a couple of home improvement projects.  On Monday, July 4th, husband and I will put our 3 year old in the jogger and hit the roads for the Firecracker 4.  http://www.firecracker4.com/  This is a 4 mile run through Saratoga Springs with 15 musicians and bands playing along the way.  Should be a good time!

Race Report - Cooperstown Sprint Triathlon 5/29/11

This past Memorial Day weekend, I participated in the inaugural Cooperstown Triathlon.  It was my first visit to Cooperstown and this event gave me quite the introduction.  The scenery was gorgeous, the town is quaint, and the race was very well organized.  These three factors made it a great event and one that I plan to participate in again next year.  In addition to awesome race organization, one of the premier sponsors was JFA client Brewery Ommengang!

First, I am going to admit that my training was not what it should have been.  I have been running consistently but I had not ridden my bicycle outdoors since September.  This is not a training method that I recommend.  Fortunately, I have the aerobic capacity and enough experience to monitor my efforts and react accordingly.  This event was one that I simply wanted to finish and enjoy.

The week leading up to the race, I had severe anxiety about the swim.  While I am confident in the water, the race director had emailed all athletes updates on the water temperature.  I do not react well to cold water.  At all.  On race day the water had warmed slightly to 58 degrees.  I was in a full on panic.  The course was shortened from 800 meters (half mile) to 600 meters (third mile) for the safety of the athletes.  On race morning, I put on my wetsuit, booties, and neoprene swim cap for added warmth and tried to warm up in the lake.  My sinuses froze and my arms went numb but my core, feet, and head were comfortable.  When it was time to get in the water to start the race, I decided to take it easy and not put too much pressure on myself.  The first several meters I was cold, but ok.  Then I picked up my head and that was a mistake.  My chest constricted and my breathing got very shallow.  I could not find my rhythm again.  I have never dropped out of a race but on this particular day, I decided that it was not worth the risk so I cut the swim short, and headed back to shore.  As I neared the water's edge, I started seeing blue spots, my arms were tingling, and I realized that I had made the right decision.  Any more time spent in the water could have been dangerous.

The first time I experienced the cold water upstate NY wheezing was at the Musselman Triathlon in 2006.  At the time I had been training in warm Florida water and my system was shocked by the water temperature.  I took my time and refused to quit the swim, wheezing and coughing for the rest of the day.  In 2006 I was unmarried and had a very lovable dog to care for.  In 2011, I am married, have a child, and the same very lovable dog.  I am not in any position to take risks with my health or life.  There are too many who depend on me and I put them ahead of my pride.

This decision, while a tough one that bruised my ego a bit, was the best I made that day.  I was able to ride the bike course and jog the run course without pressure of trying to "race".  I had removed my timing chip and withdrawn from the race and was finishing the course for fun.  Surprisingly, my time was included in the final results and I learned that there were only 2 people in my age group.  I finished second.