Team Hope For The Warriors ® Profile: Gabriella Brockett

Team Hope For The Warriors® Member Since: 2012

2012 Footprints:

Orphan Hope Trail Relay Marathon (Hunstville, TX)

Blue Bell 10k (Brenham, TX)

Watermelon Run for the Fallen 5k (Hempstead, TX)

Chicago Marathon (Chicago, IL)

San Antonio Rock ‘N’ Roll Marathon (San Antonio, TX)

BCS Half Marathon (Bryan and College Station, TX)

Scheduled 2013 Footprints:

Houston Chevron Half Marathon (Houston, TX)

Hot Chocolate Run 15K (Dallas, TX)

Hopeful 2013 Footprints:

The Woodlands Half Marathon (Woodlands, TX)

Chicago Marathon (Chicago, IL)

Marine Corps Marathon (Arlington, TX)

ING NYC Marathon (New York, NY)

Have You Always Been a Runner?

“No, I have not always been a runner- a friend of mine, asked me to join her team, for a 10 mile race in 2010. She had asked me one week before the race, and my longest run up to that point was six miles. After accepting her challenge and upon completing it  I was hooked on running.”

Who Motivates And Inspires You?

“My friends and family members that have been struck with debilitating diseases, setbacks and loss that live life without complaint and to the fullest inspire me; people that tell me that it can't be done motivate me. I also run to show, teach and inspire my eight year old son that one can reach ones goals with persistence, training, faith and a good attitude!”

What Made You Want To Become Part Of Team Hope For The Warriors®?

The Warriors of course!! All of their stories inspire me to give back what I can for them, and will continue to do so!

 What Has Been Your Favorite Part Of Being Part Of The Team?

"Getting to call myself a Team member of Hope For The Warriors® is one of my favorite parts. Another favorite part is wearing my Team jersey during my training runs and races. During my training runs people would stop and ask me about the Team Hope For The Warriors® program. Also, during races on the sidelines, I would see the faces of military personnel literally light up and they would always give me a high five as I was passing them by on the course."

What Is Your Favorite Race You Have Ever Participated In?

"My favorite race was the Chicago Marathon because it was like magic, everything that could have gone right-did; from the people that I met along the way, to the weather, to the course, to the spectators, etc. It was truly a blessing." 

"The most meaningful race was the San Antonio Marathon-because I was finally able to fulfill my promise to Hope For The Warriors® and because the race was on Veterans Day. It was a special day for so many reasons and I ran my heart out on that day!"

Team Hope For The Warriors ® Profile: Sara Ford

2012 Footprints:

New York City Run Anyway Marathon

Team Member Since: 2011

Have You Always Been a Runner?

I have never considered myself a runner. It is just something that I enjoy to do and every once in a while I want to push myself with a race. I had always wanted to run a marathon but the most I had ever run in my own was six miles.  It wasn't until the spring of 2006 when my boyfriend, now husband, was deployed to Iraq and I figured I had the time to train while he was gone.  I was able to do my weekly workouts on my own and then share in the experience of running long runs with others. Since my boyfriend was in the Marines I choose to run the Marine Corps Marathon. 

What Made You Want To Become Part Of Team Hope For The Warriors®?

After seeing many friends run the ING New York City Marathon, I knew that race was on my bucket list.  In 2011, I decided that 2012 was going to be the year I was going to run NYC.  My husband was no longer in the Marine Corps but many friends and family either are or have served and wanted to give back.  I looked into many charities and found Hope For The Warriors®.  I chose them because of all the programs they offer not only to the service members but how they also help the families.  A moment that always stays in my mind is when I went to visit my husband one last weekend he had leave before he deployed.  As we drove to the entrance of the base the fences were lined with posters and banners saying "Welcome home Daddy/Mommy."  My eyes welled up.  I just had to take care of myself while my husband was gone.  I didn't have children to be strong for or take care of while my husband was away.  My heart went out to those that had children and others they had to take care of and be strong for.  So when I decided to run the ING NYC Marathon, I looked for a charity that would give back to service members and their families.  That’s when I contacted Team Hope For The Warriors®. I wanted to run this time in honor of those what have served and those still serving as well as for the families that serve at home in support of their loved ones.

What Has Been Your Favorite Part Of Being Part Of The Team?

I didn't get an opportunity to meet with my Team members during training, but my Team Captain always checked in to see how I was doing and willing to help or answer any questions I may have.  Then Hurricane Sandy hit.  I had really mix feelings on running and was going back and forth on what to do. The emails from my Teammates I hadn't met yet were such great support.  I made the decision that I was going to run and the support from the Team was fantastic!  So I chose to run in Central Park.  I did the four laps and an extra 1.8 miles to complete my full Marathon and although my time will never be recorded I am so happy I ran.  I had a personal record time!  My family still came from Virginia and Florida to watch and cheer me on even though I was still without power. The amount of others who also choose to run and the New Yorkers who came to watch and hand out water and snacks was amazing.  It felt like a real marathon.

Holiday Gift Ideas

Holiday Gifts 

Looking for that perfect gift? Look no further! Surprise your loved one with a Team Hope For The Warriors® membership for life for only $35! Included in the membership is an official Team jersey, personal fundraising page, exclusive training tips from the DC Road Runners, fundraising ideas and Hope For The Warriors® informational materials.   To purchase a membership, please click here.

Already have a membership? We have that covered too! Why not spiff up their Team attire with a new Team hoodie or running tank? Check out all of our Team gear on our Facebook page for the latest in our Team Gear! 

If you would like to purchase any of the stylish Team gear, or if you have any questions regarding membership, please contact Courtney Gately, Team Coordinator, at cgately@hopeforthewarriors.org.

Meghan Cohen

Team Hope For The Warriors ® Profile: Meghan Cohen

Meghan and her Dad, Michael, before the Columbus Marathon

Team Hope For The Warriors® member since: 2012

2012 Footprints:

    Nationwide Children’s Hospital Columbus Marathon (Columbus, OH) 
    Turkey Trot (Chesterfield, MO)

Have You Always Been a Runner?

“I have not always been a runner. I played lacrosse in High School (and for years before that) which of course requires a lot of running, but I was never very fond of it. It wasn't until I witnessed both my parents, my Mom mostly (whom were not always runners) train and run a marathon. It was a huge inspiration and that got me thinking, "Hey, if they can do it then I can do it!" So I trained and ran one.”

What Made You Want To Become Part Of Team Hope For The Warriors®?

“In 2007 my Dad, Michael Cohen, decided to run the Marine Corps Marathon as a part of Team Hope for The Warriors®.  Watching both him and my Mom complete marathons, I decided I wanted to run one as well.  I didn't want to just run a marathon; I wanted to run for a cause and help raise money for the very organization that my dad ran for.  So this past October I raised $538 to help out Hope for the Warriors®.” 

What Motivates You?

“My motivator for running and training are both of my parents. I would not have been able to run my marathon if it wasn't for both of them. They both run so they gave me pointers and helped me out. My Mom even signed up and ran the marathon with me to keep me motivated during the actual event. My Dad ran the 1/2 marathon and he would still get out on Sundays and run those long runs (I'm talking a 22 miler) with me just so I wouldn't have to do it alone. They have always been supportive of what I choose to do with my life and I couldn't be more thankful. My brother was also a huge motivator. He would always text or leave me little notes telling me good luck with my run, he knew I could do it. It kept me going. The morning of the marathon he sent me a text saying, "It's just another run" so I wouldn't freak myself out beforehand.”

What Has Been Your Favorite Part Of Being Part Of The Team?

"My favorite part of being part of the Team is definitely knowing that I am raising money for an incredible organization and that I am also spreading the word of the work that this organization does. I love how friendly everyone is that works for this organization and even those who are team members like me. They have great posts on the Facebook page that keep me running and make me want to get out there and keep sharing everything that this organization does."

Sleep Tight!

Tip From The DC Road Runners! 

Sleep!

Get enough sleep – how simple is that for a training tip?  And for this weekend’s 20 miler, it’s not just about getting a good night sleep on Friday night, but on THURSDAY night. In the Journal of Sports Medicine and Physical Fitness, they reported a study which found that athletes' VO2 max (an indicator of aerobic fitness) wasn't adversely affected after one sleepless night; it was lowest two days after sleep deprivation.

In fact, when it comes to recovery, sleep is every bit as important as what you eat or drink. There's evidence that lack of sleep interferes with the metabolism of glucose, which muscles depend on for recovery. And recent findings even link sleep deprivation with weight gain. Leptin, a brain hormone that regulates appetite, isn't secreted in adequate quantities when you get less than six hours of rest.

The attached Runner’s World article gives some great tips on getting the best rest: http://www.runnersworld.com/article/1,7124,s6-238-267--13281-0,00.html

Philadelphia Rock 'N' Roll Half Marathon

On September 16, 2012, Team Hope For The Warriors® hit the streets of the City of Brotherly love for the Philadelphia Rock ‘N’ Roll Half Marathon!

The Team, excited and ready to go at the Start Line!

Warrior Team Member Adam Tanverdi, who just completed his first half marathon in Virginia Beach just two weekends ago, finished the Philly Rock ‘N’ Roll Half like a Pro with a time of 01:41:45! Warrior Team Members Michael Kacer and Al Akeroyd also completed the race like Rock Stars! Michael completed the half marathon in 02:30:19 and Al finished in 02:29:01.  Let’s hear it for our Warrior Team!

Team Hope For The Warriors® looking sharp at the finish line! 

Joining them in the home of the Liberty Bell were members of our awesome Community Team! Loni Lichtman, Greg Wiercinski, Scott Heisler, Jose Flores, Michael Gawbill, Joelle Laszlo, Tina Atherall, Jenlene Nowak and Jordan Murray! They all completed the race in amazing times! Way to you guys!

Community Team members Jenlene Nowak and Joelle Lazlo  are all smiles on the race course!

Adorable couple Greg Wiercinski and Loni Lichtman  are ready to hit the streets of Philly. 

A very big Thank you to our incredible Volunteer Team, Michael Gawbill (who was an over achiever and ran with the Team as well) Paul Oberle, Dennis Smith and Ella Claney. It is because of dedicated volunteers like these amazing individuals that we can continue to help our wounded service members and their families! Thank you for all that you do to support Hope For The Warriors®! We couldn’t do this without you!

Join Us For A Fun Filled Weekend!

Come Join The Greatest Volunteer Team Around!

Team Hope For The Warriors® is gearing up for a busy October and we couldn’t be more excited! We can’t do this on our own, though, we need YOU! That’s right, we need the help of our amazing Volunteer Team to have successful and FUN Team event weekends! J

Below are the events and dates. 

Army Ten-Miler (ATM) Weekend- October 19-20, 2012

Friday, October 19, 2012:           ATM Health & Fitness Expo, DC Armory, Washington, DC (10a-7p)

We need your wonderful smiling faces at our Team Booth to hang out with one of our staff members to help spread the word about Hope For The Warriors®, recruit  new Team members and sell Team gear! This will be split up into two shifts- 10 a.m. to 2:30 p.m. & 2:30 p.m.  7 to  p.m.

Saturday, October 20, 2012:      ATM Health & Fitness Expo, DC Armory, Washington, DC (10a-7p)

We need your wonderful smiling faces at our Team Booth to hang out with one of our Staff members to help spread the word about Hope For The Warriors®, recruit  new Team members and sell Team gear! This will be split up into two shifts- 10 a.m. to 2:30 p.m. & 2:30 p.m.  7 to  p.m.

Sunday, October 21, 2012: ATM Finish Line, Team Tent, The Pentagon North Parking, Arlington, VA (6a-12p)

    
      RACE DAY! Woo-hoo! There are two fun areas you can volunteer during this day! Come help us celebrate at the Finish line at our Team tent or you can be live on the scene at the Team’s cheer stations cheering the best Team out there!

 Marine Corps Marathon Weekend- October 28, 2012

Sunday, October 28: MCM Tent at Charity Village, Iwo Jima Memorial, Arlington, VA    (630p-5p)

      
      RACE DAY!!! Oh Yeah! J We have two awesome areas you can volunteer at this day! You can be right in the action at our Team cheer stations rooting on the greatest Team out there! J Or, you can come join us at our Team tent where you can hold down the fort and make sure our Team is taken care of! J

We would LOVE to have you out there for these really exciting and super fun weekends! J   So what do you say? Are you in? J

If so, please email your Team Coordinator, Courtney Gately at cgately@hopeforthewarriors.org with the following information:

Date(s) and Time(s) Available

Area you are interested in volunteering if you are volunteering on a Race Day

T-Shirt Size

Don’t miss out on your chance to be part of one of the greatest Teams out there!  

We can’t wait to see you! J

Preventing Injuries

Tip from the DC Road Runners!

Types of Injuries

There are two major injury classes. They are Acute injuries and Overuse injuries.  Acute injuries occur suddenly and are the result of a rapid increase in stress on a particular bodily system. These are more common in sports where rapid changes in direction occur, for example tennis, squash, football, etc., and include things like sprains, broken bones-ligaments-tendons, bruises etc. Something happens where a part of the body (like a muscle) is put under a great deal of stress for a short period of time and it breaks, snaps or tears. This is one of the reasons you may want to hold off on participating in such sports while training for a distance race.

Overuse injuries on the other hand are caused by a gradual breakdown in the bodily system you are using. Training can break it down a little and there may not be enough time for your body to repair itself. The next time you train it breaks down some more. Eventually it gets sore, and then it fails. This can occur in almost all of the same areas as acute injuries. One of the major causes is imbalances between the two sides of the body. This may put the left or right side under more stress than the other. The weaker side needs more rest but doesn't get it so eventually it protests before giving way.

Combinations of the two are also common. Especially where overuse has created a weaker system that is suddenly put under acute stress. Training involves plenty of stress so we should constantly be on the lookout for any message from our body telling us that something is amiss.  Consult the coaches if problems arise.

The next two sections will be in point form as there is a lot of information to provide.  Please remember that with any injury a Doctor (especially one who specializes in sports medicine) will give the best advice and especially a physical therapist to which they will likely refer you for treatment.

Runner's Knee

The most common injury from running, primarily caused by muscle imbalances.

Treatment

RICE (Rest, Ice, Compress, Elevate) 10 minutes after running.  You can also do cycles of 20 minutes on and 20 minutes off two times in the morning and evening whether you work out or not.

Prevention

Strengthen quadriceps (muscles in front of upper leg), increase flexibility of opposing muscles (hamstring, calf), or use of arch supports.

Achilles Tendonitis

The Achilles tendon on the back of the foot above the heel can suffer damage or become inflamed.

Treatment

RICE (Rest, Ice, Compress, and Elevate), ice 10-15 minutes on and 10-15 minutes off, do not stretch until there is no pain, then gentle stretching, no hill work and elevate the heel.

Prevention

Orthotics, change of running surface, avoid speed/hill sessions on cold tendons. A good stretch for the Achilles tendon is to stand on the balls of your feet on a curb or stairs, with your legs straight. Lower both heels and hold for about 10 seconds

Shin Splints

Tenderness/pain on the front and slightly to the side of the lower leg

Treatment

RICE (wait 10 mins), no hills especially downhill, no speed work

Prevention

Strengthen muscles around shins, use of orthotics, avoid banked surfaces

Stress Fracture

Diagnosed by doctor, rest, no running for upwards of 6-8 weeks

Back Pain

Prevention

Shorten your stride, strengthen abdominals, stretch, meditation, avoid hills, banked surfaces

Ankle Sprain

Treatment

RICE followed by 15mins on/off with an ice pack or bag of frozen peas

One of the most common causes of injury is a change in the current activity you are doing.  Any change can stress your body's systems and should be taken with care.  Some of the more common changes that can cause problems may include:

·         Running surface (cement or concrete harder than asphalt harder than grass harder than sand)

·         Running faster

·         Running on hills (especially downhill)

·         Running shoes (change after no more than 800km/500miles of use)

·         Running too much

·         Sudden large increases in distance

Other Causes of Injuries

·         Lack of sleep

·         Poor diet

·         Unequal leg length

·         Old or not properly healed injuries

·         Poor muscle strength or muscle imbalance

·         Not enough recovery

·         Weather (especially extreme heat or cold)

·         Poor shoe fit, or you require orthotics

·         General stress

·         Other sports

·         Age

As you can see, there are a lot of factors that will cause your body to break down.  Try your best to bring balance to your life (sleep, diet, training, etc).  Please consult the coaches if something starts to bother you.  

Tip from the DC Road Runners!

5 Smart Eating Rules for Runners
By Christine Luff, About.com Guide - Updated January 22, 2010

Runners need to eat healthy to fuel their workouts properly and help build stronger bodies. Follow these sensible and healthful eating rules to get the most out of your food -- and your runs.

1. Focus on unprocessed foods.
Try to keep your fridge and pantry stocked with foods that make up a nutritious, heart-healthy diet, such as whole grains, fish, lean meats, vegetables and fruits. They'll provide essential nutrients, help fuel your workouts properly and aid in your post-run recovery. Try to minimize the amount of processed foods you eat.

2. Eat small meals throughout the day.
Throw the notion of three large meals a day out the window -- it doesn't work for runners. You need more calories during the day than sedentary people, so it's better to spread them out with a small meal every three to four hours. You'll find that eating mini meals will help maintain your energy levels throughout the day and keep you from feeling hungry all the time.

3. Don't deny yourself the foods you love.
We all know what happens if you don't give in to your favorite foods: One day you'll have a monster craving and end up overindulging. It's better if you allow yourself small portions of the foods you love and not force yourself to eat foods you really don't like. In the long run, it will save you calories, because you'll feel more satisfied and you'll be less likely to binge and eat mindlessly. Eating in moderation is the key.

4. Mix things up.
Try to not get into the habit of eating the same foods day after day. Pasta often becomes a staple of a runner's diet, but there are lots of other healthful and interesting carb choices for runners, such as couscous, rice or quinoa. Different fruits and vegetables supply different nutrients, so it's important that you eat a variety of fruits and vegetables too.

5. Don't forget about protein.
Runners focus so much on consuming their carbs that their protein needs sometimes get forgotten. Protein is used for some energy and to repair tissue damaged during training. Protein should make up about 15% of your daily intake. Runners, especially those training for long distances such as marathons, should consume .5 to .75 grams of protein per pound of body weight. Good sources of protein are fish, lean meat, poultry, beans, nuts, whole grains, egg whites, low-fat milk, low-fat cheese and some vegetables.

Also, here is recipe shared that I love shared with our “Reading and Running” program…

Orange Spiced Quinoa with Cranberries and Pecans
2 c. fresh orange juice
1 T. olive oil
½ onion (preferably, sweet, like Vidalia)
1 t. honey or agave (optional)
1/8 t. sea salt (optional)
1 c. quinoa or 1-1/3 c. domestic quinoa, well washed
½ cup pecans, roasted and chopped very fine
½  t. cinnamon
½ cup dried cranberries, chopped

Virginia Beach Rock 'N' Roll Half Marathon

On September 2, 2012 Team Hope For The Warriors® spent the morning at the beach running in the Virginia Beach Rock ‘N’ Roll Half Marathon.  Warrior Team members Dean and Adam Tanverdi finished the race like Rock Stars!  Dean completed the race in 1:21:54 and Adam crossed the finish line in 1:57:36. The Virginian-Pilot published an article featuring stories about both of these amazing guys! To read more about how awesome Dean and Adam are, please click here.

Warrior Team member Dean Suthard enjoys the scenic route of the Virginia Beach Rock 'N' Roll Half. 

Warrior Team member Adam Tanverdi is excited at mile one.

Also running the race were members of our incredible Community Team which included Paul Kelly, Massie Fox, Julie Fox, Frances Crespo, Jessica Babbes and Jenlene Nowak.  We are so excited and proud to announce that this was Team member Julie Fox’s FIRST half marathon!  Way to go, Julie!  We know how hard you worked and we are thrilled to have you on our Team!

Massie and Julie Fox hanging out at the tent after the race. Congratulations Julie on your first half marathon! You are so awesome! 

 Thank you to our incredible staff member, Kathi Delay and her husband Mark and volunteer Paul Oberle for their outstanding support volunteering at the Team Hope For The Warriors® tent the morning of the race.  We couldn’t have done it without you and your friendly and smiling faces!  You are all amazing!

At the finish line! Great Job Team! 

Stephen Siller Tunnel to Towers NYC Run

Tunnel to Towers 5K

On September 30, Team Hope For The Warriors® will participate in the 11^th Annual Stephen Siller Tunnel to Towers Run/Walk. The Tunnel To Towers Run is a living, breathing Memorial Tribute to the memory of the heroic life and death of Stephen Siller, the 343 firefighters and all first responders who sacrificed their lives on September 11, 2001.

Stephen Siller, 34, who grew up in Rockville Centre, was a firefighter assigned to Squad 1 in Park Slope, Brooklyn. He had just finished his shift and was heading home to Staten Island when he heard a plane had crashed into the World Trade Center. He strapped on his gear and ran nearly two miles through the Brooklyn-Battery Tunnel toward the fire. The Tunnel to Towers 5K race retraces his final footsteps that fateful day in American history.

Before the race begins that Sunday, one of our very deserving Warrior Team members will also be the recipient of a new handcycle thanks to the generosity of the Stephen Siller Tunnel to Towers Foundation.

This is an event not to be missed.  Please consider registering for this run/walk.   While running these patriotic 3.1 miles, you will be running side by side with some of our Nation’s finest on the same path that courageous Stephen Siller did the morning of September 11^th.  This event will be one that you will never forget.  Don’t miss your opportunity to run with Team Hope For The Warriors® for something greater than yourself. To register and for more information, please visit the Stephen Siller Tunnel to Towers Foundation website. 

Fall Fun

Fall for Running

Make the most of runner’s favorite season.

By Jeff Galloway

(Adapted from the October 2009 issue of Runner’s World)

Many people fall in love with running at this time of year. And it’s no wonder, thanks to cooler temps, pretty views, and the camaraderie of friends getting ready for races. Here’s how to take our fitness up a notch during this perfect season.

ADD 10 MINUTES Even if you typically head out in the wee hours, a 10-minute sleep loss won’t hurt.  Start at a slower pace to ensure a good warm-up.  The increased distance will burn more fat and ramp up your fitness.

PICK UP THE PACE Once a week, after a five to 10 minute warm-up, run slightly faster for five to 10 steps, then jog slowly for 10 steps. Repeat this five times, running slightly faster each time.  Take a two to three minute walk break.  Then do five 90 second drills: walk for 30 seconds, jog for 30 seconds, run faster for the 30 seconds-and then repeat. Add one or two additional 90 second drills each week.

EXTEND YOURSELF Every other weekend, increase the distance of your long run to boost your endurance. Slow the pace (one to two minutes per mile slower than your other runs) and add one-half to one mile each week. Increase the distance until you’re running six to nine miles. Take frequent walk breaks.

ADD A DAY Tack on an additional short-run day after your long run.  You’ll improve your fitness, and the easy running will increase blood flow to the muscles and speed your recovery.  If your five-mile long run is on Saturday, do a gentle two-to-three miler on Sunday at the same pace as your long run.

ENTER A RACE Races give you an extra incentive to run. Many racers have so much fun they often schedule a 5K on weekends they don’t have a long run. On race day, line up at the back and run easily for the first mile, then increase your pace slightly for mile two. Pick it up in the final mile and finish strong. 

Team Member Profile: Hugh Balboni - Tarpon Springs Triathlon

Team Hope For The Warriors® Profile:  Hugh Balboni

Team Hope For The Warriors® Member Since: 2012

2012 Footprints

*     Suncoast Classic Run for Kids 10K: 1:07:17, 7th Place in Age Group (February 2)

*     Madeira Beach Mad Dog Sprint Triathlon: 2:12:30, 2nd Place in Age Group (May 20)

*     Escape From Ft. DeSoto Sprint Triathlon: 1:47:49, 2nd Place in Age group (April 14)

Hugh in Team Hope For The Warriors® gear crossing the finish line at the Madeira Beach Mad Dog Triathlon on May 20, 2012 

Have You Always Been A Runner?

“Like many adults who begin running or exercise programs, I was trying to avoid obesity and improve cardiovascular health.  I graduated from high school in 1956 at 5’6” and over 200 pounds.  The Army experience got me down to 180 lbs, but I found it a struggle to maintain that level in the civilian world.  By 1969 when our second child was born my weight was edging up while my cardiovascular capacity was heading down.  Probably my biggest incentive to exercise was the vivid childhood memory of my Dad, lying in bed, immobilized by a heart attack before his 30^th birthday.   He recovered and lived an active life, but the experience motivated me to stay active my whole life.  I intended to be healthy enough help raise our children and play with our grandchildren.”

“I began running in 1969 by alternately running and walking the distance from one telephone pole to another.  The best I could do at the time.  Eventually, I was able to run past enough telephone poles to cover a mile which then stretched into 5K, 10K, half-marathons and even triathlons.  Forty three years later, I am still running, swimming, biking and more importantly, playing with our grandchildren.”

What Made You Become Part Of Team Hope For The Warriors ®?

“It is my desire to do something special to commemorate the year of my 75th birthday, something that will hopefully make a difference.  So, I have set a goal of completing several running and triathlon events during the year in support of those brave individuals wounded in service to our country.  I am competing as a member of Team Hope for the Warriors® and hopefully will bring attention to and raise some money for these most worthy individuals.”

What Events Are You Participating In This Fall?

“I plan to participate in the Tarpon Springs Triathlon on September 8^th, the FD3 Fort DeSoto Triathlon on September 29^th, and the Longleaf Triathlon on October 14^th.”

Hugh at the Madeira Beach Maddog Triathlon on May 20, 2012

Mind Games

Tip From The DC Road Runners! 

Marathon Mind Games

Here’s a list of mind games that you can use during the marathon. Try a couple of them out on this weekend’s run.

1)      Have a personal mantra for the race. Are you running the race for somebody? Do you have a favorite inspirational quote that you can repeat in your mind? Think about why you started training for this marathon in the first place and how much effort you have put into getting to where you are. Whenever the race begins to get touch, repeat your mantra over and over in your head.

2)      Break down the race into components. Dividing up the marathon into smaller segments will make the distance feel much more manageable. At the start of each new segment, visualize yourself just starting out on a new run with fresh legs and just focus on getting to the end of that segment.  Then, begin mentally dividing the course up into smaller sections such as 5 or 10 mile increments, or break down the course by landmarks.  Near the end, set small milestones to break up the course, such as mile by mile.

3)      Play Counting Games. Pick out a specific item you’ll see during the marathon, and count it. It could be counting signs, spectators, or a specific article of clothing on the spectators, or something innocuous like cracks in the roadway. It could also be number of other runners you pass (if so, it’s impolite to count out loud as you are passing them.)

4)      Find landmarks in the distance and force yourself to run to that point. "If I can just make it to that stoplight, then I can take a quick break". Once you get back running again, pick another landmark and run to that.

5)      Pull yourself toward fellow runners. Find yourself a runner ahead of you and pretend like you are being drawn to that person with an invisible rope. Let that person do all the work while you slowly pull yourself toward him. Once you've caught up to that person, find someone else in the distance and aim for them.

6)      Dedicate the Miles. Come up with a list of 26 friends, and assign them a specific mile in the marathon. During every mile, think about that specific person, the fun you’ve had with them, the hardships they have endured, or what you are going to do with them when you see them next

7)      Check out the scenery. Many marathons run alongside very interesting courses, and you're likely to see many landmarks you haven't seen before. Instead of concentrating on the pain, check out all of the interesting scenery (and people) around you.

8)      If the scenery isn't doing it for you, use associative and dissociation techniques to distract you. Associative techniques include paying close attention to your stride, breathing, course conditions, and fellow runners. Dissociative techniques include imagining that you're somewhere completely different--perhaps running on the beach or even on your trusty treadmill at home. Experienced marathoners are more inclined to be successful with associative techniques, while more inexperienced marathoners excel with dissociative techniques.

9)      Think about what's going to happen at the finish line. You are going to finish it strong, get an awesome medal, eat a TON of good food, take the best shower of your life, and then crash on the couch for a great nap. The sooner you get there, the sooner this can all happen!

10)  Think about how lucky you are to be able to be where you are now. You're likely very healthy and fit, compared to the vast number of people who would kill to be able to complete a marathon. Remind yourself that you're in great shape, have had wonderful training, and will get yourself to that finish line!

Your mental toughness will be tested during the marathon.  We all have periods of self-doubt and discomfort. Remember all the training that you have done and have faith in it. Think about how hard you have worked and how rewarding it will be to complete your marathon. It's Not Always Easy - If it were, everyone would do it, right? In the end, trust your training. You’re prepared and capable – believe in yourself.

Cycling in Traffic Safely

(adapted from: http://www.bicycling.com/beginners/commuting/stay-safe-traffic)

These tips and techniques will help you thrive on any road

ByAlex Stieda

Most of us invariably need to ride close to vehicles on the road. It's a trite analogy, but I always keep it in mind: two tons of metal versus about 200 pounds of bike, bone and muscle--who's going to win? Here are key survival skills.

Look and listen

First of all, pay 100 percent attention, just as you would while driving. Use your senses--often you can hear an engine in advance of the car, and see or hear a dog before it chases. Problem sounds include tires squealing, hard engine acceleration and loud music from an open window. If I hear these I pull over to let the vehicle pass.

Pick smart routes

The best roads have few cars, low speed limits and no blind corners. Often, a slightly longer route with fewer cars will be faster than a shorter, busier one. Also, try to find roads with a shoulder you can ride on. Yes, we are vehicles with the right to be on the roadway, but with two tons versus 200 pounds, I prefer to stay clear when I can do so safely.

Don't keep secrets

When you drive, you use turn signals, and your car has brake lights. As you ride, try to think of what drivers will see as they drive up behind you. Use hand signals to indicate where you intend to go. At intersections, make eye contact with drivers to ensure that they see you. Also, for future goodwill, wave a thank-you when you're given the right of way.

Stay steady

Looking behind you without swerving is an essential skill. For new riders, simply glancing back with your hands on the brake hoods may work, but this method often causes the bar to turn in the direction you're looking. This way is better:

To look left, move your right hand toward the center of the handlebar near the stem, then drop your left hand off the bar as you turn your head to look back. Track racers use this technique when doing a Madison relay change. Watch the Madison at the Olympics this year--magic bike handling. Keep your upper body relaxed the entire time and practice, ideally in an empty parking lot with lines you can follow.

Hook your thumbs

Always wrap your thumbs around the handlebar, instead of laying them across the top. I can't tell you how many times I've seen a rider go down after his hands were jarred off the bar when he hit a bump. Also, please, no aero riding on busy streets. Save it for when you're on a smooth road with few cars.