How'd He Do It?

Triathlon - Swim, Bike, Run - Survive!

noreply@blogger.com (Anonymous) — Tue, 05 Apr 2011 14:33:00 +0000

This Sunday is the third event in the 4forZak.org fundraiser for St. Jude Children's Research Hospital. I will compete in my first ever Triathlon...The Nautica South Beach Triathlon for St. Jude Hospital. Triathlon consists of swimming, biking and running, one right after another. I am entered in the Olympic or International distance race which means I will swim 1.5k (.8mi) in the ocean then bike 40k (24mi.) and finally run 10k (6mi.) with the last part of the run being on the sand. Have you ever run in the sand? Looking back over the last year is mind boggling. Sometimes I cannot put together the who I am...with the who I was. It still sort of grips me and I have moments where I think "this is INSANE!" Then there are other moments...surreal and sublime and humbling....

This past week has been all about getting the last minute details arranged; buying a wetsuit, arranging for a bike (you would be amazed at how much it costs to ship a bicycle!) , checking to be sure my Southwest flight hasn't been cancelled (I am as nervous about this flight as I am about the event itself) , confirming my hotel reservations, rental car and just trying to stay focused on the purpose for this insanity....raising money for St. Jude in Zaks name. It has been really difficult lately to get my mind back to that. The winter was cold and snowy and the day to day of living in Central New York in winter time is enough to drive anyone to the edge. I have kept busy with work and I am grateful for that. I know for certain that I have NOT trained nearly enough. Now don't go getting worried...I feel that I am prepared to finish this event safely but I have not given it the 100% that I know it deserves. I can't really explain why I let it go. I hate running in the cold I can tell you that. Riding on a stationary bike is probably one of the most unsatisfying activities in the world and the swimming...ah the swimming...

I have always been a swimmer. I learned early and I truly love to swim. I was one of the "kids" allowed to swim in the deep end of the pool when I was VERY young. The first time I swam a mile I was 10yrs old. That having been said I admit...the swim portion of this event really has my attention. You see the swim is an open water swim, in the Atlantic Ocean, rain or shine, with about 900 people! Read any information on Triathlons and you will soon learn that races are not won in the water...but they can be lost there. So many people charging into the water simultaneously and trying to get out ahead of one another means the water looks like a Jacuzzi set to EXTREME. Feet are kicking, arms are flailing, the waves are pushing first into your face and then into your side...I was told by a Triathlon coach that it's akin to a boxing match where you just have to take the punches and keep going. This I am not looking forward to. There are lifeguards in kayaks and on buoys observing the entire time but how could you possibly see ANYTHING in the midst of 3600 flailing appendages?! I do not doubt my ability to swim the distance (even in the face of the regulation cutoff times) but factor in the chaos and my confidence wanes a bit.

Every time I find myself dwelling on these fears I bring my mind around to thinking about Zak and the kids at St. Jude Hospital, who are dealing with the ravages of modern cancer treatment. All those nurses and doctors poking and prodding. All of the x-rays and needles. All of the pain from hypersensitive skin...the blisters from radiation, the swelling from drugs and chemotherapy, the pain...the inescapable pain that accompanies the various forms of this awful disease. There are no lifeguards to draw them from this angry sea. No time out to float and recover. They must endure. When I consider this my fears seem petty. I am humbled by the struggles that are a daily part of a cancer patient's life. I am emboldened to face this insignificant challenge of sport and hope to have 1/1,000th the grace of the smallest and frailest patient at St. Jude. Zak always managed to be thinking about those around him while he was fighting. He always had a joke and a smile and for those close to him a touch even when he couldn't stand to be touched for the pain.
So I am staying focused on Zak...and St. Jude Hospital...and leaning on my Faith and I will endure because it will only be temporary and maybe, just maybe the efforts will raise some funds to help to find a cure. Cause THAT is what this is all about. ................For Zak

http://www.mystjudeheroes.org/forzak

Just days until Memphis...

noreply@blogger.com (Anonymous) — Tue, 30 Nov 2010 22:16:00 +0000

It's time to get packed, check lists and finalize the last minute details. This Saturday is the Memphis Marathon! I still have this sort of out of body relationship with this event. It's happening, no doubt there but it feels like I am watching the events unfold from a distance. I made the decision, all things being equal, to drive down to Memphis. I couldn't justify the additional expenses attached to flying down. I am looking forward to the long drive.
I will be blogging each day of the marathon weekend including a possible video and/or audio post or two. The problems with the PC that kept me from updating info during the 1/2 marathon should be resolved (hopefully?!)
One of the highlights of this trip will be the opportunity to tour St. Jude Childrens Hospital while I am there. I am looking forward to meeting the "REAL HEROES" the Doctors and patients of St. Jude.

Today saw the publishing of an article about 4forZak in the Syracuse Post-Standard...( read here)
I want to thank Amber Smith for a great article and Photographer David Lassman for the photos. My fervent wish is that it inspires donations, raises awareness for St. Jude Hospital or inspires someone else to join the St. Jude Heroes program and raise money own there own.

1 Month until the St. Jude Memphis Marathon!

noreply@blogger.com (Anonymous) — Fri, 05 Nov 2010 02:35:00 +0000

.I have been asked how it feels to know that I am only a month away from testing the limits of my endurance. The short answer is unreal or maybe surreal. I mean I swing from excited to scared, euphoric to conce...rned and everything in between. My legs ache, my knees crackle and pop but my body overall feels strong. My nutrition is all kinds of messed up but I make gains with every run and I am learning. I fall apart and begin to doubt my resolve or my commitment and then someone encourages or inspires me with a simple word or a "Like" and I am refreshed and redouble my effort.

I could not be further from any reality I had anticipated for my life and so I find myself living each day only for the moment not knowing what to expect but knowing that I have placed myself in God's hands trusting that His strength will be enough for me. But wasn't that Zak's testimony during his battle with cancer? Living every minute to its fullest? Trusting that God will work things out to His greater glory and that our job is to "run our race" faithfully. I just helped put together a video tribute for friends to celebrate the life of their daughter who passed away after a long and debilitating battle with disease. In the presentation there was a quote that was used to uplift her in her darkest moments. It is one I had heard but never gotten to really absorb in the way that I saw it last night.

"Life is not measured by the number of breaths, but by the moments that take our breath away."

Breath is essential to all that I am doing and it made me stop to ponder how many times on this journey that my breath has been stolen away by God's wonder. How the fog of a cold morning rises from the streets. The beauty of the sun rising over the start line in Philadelphia. The moments I have shared with people who support this cause, some strangers, many friends, who have gone outside of themselves to show me encouragement and love, to honk or wave as I plod along the roadside. I recall each time that I thought I had stumbled and wouldn't be able to continue that I have been granted new energy, a warm ray of sun or a cloud to cool me for just a moment. I read the stories of the St. Jude patients and their amazing positivity and spirits of perseverance. I think of the sacrifices my family have made to allow me to do all of this. I look down to the bracelet on my wrist which has been with me on every run since it arrived, I think of Zak and the beauty of his faith and his courage and his endurance and it steals my breath away. How do I feel?

Breathless!

Thank you ALL for your support. We're not done yet. Far from it. Thank you God for these moments...and for running with me every step of this journey. It is a privilege for which I am grateful and unworthy.

St. Jude Fundraisers - October Let's finish strong! Give Thanks Walk

noreply@blogger.com (Anonymous) — Wed, 27 Oct 2010 00:59:00 +0000

You may have seen these hung up at various locations around town. This is St. Jude's Annual Halloween Pin-up promotion. There are literally HUNDREDS of locations. A list can be found by clicking HERE

If you have the opportunity to visit one of the listed establishments take a moment and spend $1 to keep the hope that St. Jude Hospital gives to so many patients and their families available and accessible. St. Jude Hospital never turns any family away based on their ability to pay and St. Jude Research results are shared with other hospitals and research facilities in their quest to find ways to treat and prevent childhood cancer.

Your $1 can do so much more than you might think! Help finish the month strong and buy a pin-up today! My favorite local pin-up locations.....Price Chopper and Buffalo Wild Wings!

4forZak in the News!

I want to thank Aaron Curtis (writer) and the editors of the Palladium-Times for the terrific article about 4forZak. We were thrilled to see Zak's name on the front page! You can see the article on The Paladium-Times website by visiting HERE. I also want to thank Nicole Reitz (writer) and the editors of The Valley News for their fantastic article. I have received so many comments on what a fabulous way you presented our message. You can see the article on The Valley News Online by clicking HERE. Thank you so very much for helping to spread the message and to keep Zak's legacy growing.

November 20th GIVE THANKS WALK - JOIN TEAM 4forZAK raise money, have fun, and help St. Jude Hospital!

November 20th the Nation wide GIVE THANKS WALK comes to Syracuse, NY for the first time! This indoor 5k walk is being held inside the Carousel Center in Syracuse. Registration is free and you can joi my team, start your own team or walk as a solo! To join my team just click on the Give Thanks Walk button in the Sidebar or by clicking HERE. You'll enjoy a professional warm up from a local fitness specialist. Some inspirational stories about St. Jude Hospital, lots of activities for the whole family and MUSIC, MUSIC, MUSIC! Have your picture taken Pre or Post Walk in the "Picture a Cure" Photo Booth and check out all the great stuff in our sponsor goodie bags. Their are incentive prizes for fundraisers and the first prize level if only $35! All money raised goes to support St. Jude Hospital. I will be walking daily with any team members who are interested. Email me for a walk schedule. If you don't want to walk but want to get involved we could use volunteers to man tables, give directions, hand out goodie bags, sign in walkers, etc. Please CLICK HERE to volunteer for the Syracuse Walk

Announcing the 4forZak Search for a cure toolbar!

noreply@blogger.com (Anonymous) — Tue, 26 Oct 2010 18:24:00 +0000

toolbar powered by Conduit

We are very excited to release our 4forZak "search for a cure" toolbar! Powered by Conduit Toolbar technology, a trusted and respected online service, you can now use each and every search to help raise money for St. Jude Hospital! That's right, by using the default search built in to the toolbar (which returns Google search results) you are helping to raise money for St. Jude Hospital. Conduit pays a small fee based on the sale of their "sponsored" search results and all of the proceeds from the 4forZak toolbar are being donated to St. Jude! You get the same search results you get from the Google home page but these searches pay real money to St. Jude! You can also receive special updates, use the other included features, such as Facebook connectivity and live audio messaging, browse the gadget library and customize the toolbar to your liking. Just remember when you search you can search elsewhere and get the same results or use our toolbar and help ensure that St. Jude can continue to provide the care children with cancer need without their families worrying about exactly how they will pay for it! That's a REAL WIN WIN!

BIG NEWS! We're going to Memphis! The St. Jude Hospital Marathon!

noreply@blogger.com (Anonymous) — Fri, 15 Oct 2010 03:31:00 +0000

I am excited to announce a change in the 4forZak race line up! I will NOT be running the Disney Marathon on Jan 9th as originally scheduled. I WILL instead be running THE ST. JUDE Memphis Marathon on December 4th a full month earlier! The race was sold out but as a St. Jude Hero I was able to get a spot!Here is my just received confirmation!

Your registration is complete!
You will receive an email in the next few minutes confirming your registration.
Purchased at: October 02, 2010 01:44 PM
Event Confirmation #: xxxxxxxxxxxxxxxxxx
Event Name: St. Jude Memphis Marathon Weekend Presented by Juice Plus+®
Date & Time: December 04, 2010 08:00 AM
Location: Downtown Memphis

I am psyched now not only will the 4forZak funds be supporting St. Jude but it will be in a race that benefits St. Jude for EVERY runner! I am hoping to get a chance to visit the hospital and meet some of the REAL hero's!

I am feeling really good about this decision even though it means that I have lost an entire month of training! Nothing is impossible not losing a month and not curing childhood cancer in our lifetimes! The research is being done but more could always be done.

Did you know the daily operating cost for St.Jude is nearly $1.5 million, which is primarily covered by public contributions? Help me...help the children and families of St. Jude Children's Research Hospital by making a small donation. Visit www.mystjudeheroes.org/forzak As always 100% of your donation goes directly to St. Jude Hospital.

FANTASTIC EVENTS benefiting St. Jude Children's Hospital

noreply@blogger.com (Anonymous) — Wed, 01 Sep 2010 17:28:00 +0000

The Eric Trump Foundation (yes...that Trump) is holding it's annual golf tournament on September 14th. Following the golf outing there is a gala reception and auction. This event is attended by celebrities and the Donald himself. The auction includes items donated by the biggest names in sports, movies, TV and music and lots of other AMAZING things. The event schedule is ...

6:30...Cocktails, Awards & Silent Auction

7:30...Dinner, Live Auction, Entertainment, Fireworks!

The cost is $100 per ticket (opportunities for VIP seating are also available) but considering what you get for your money... AND... that the proceeds go to St. Jude Children's Research Hospital...AND...the fact that September is Childhood Cancer Awareness Month...it's an AMAZING bargain! If you are available and in the Westchester / NYC area then you really have no excuse to NOT take advantage of this opportunity to help St. Jude Hospital help kids with cancer and their families. Reserve tickets at www.erictrumpfoundation.com

Chili's "Create a Pepper" and "The Big Day"

Chili's Restaurants have announced this years "Create a Pepper" & "The Big Day" annual events.

from the St. Jude website...

It’s time to grab the crayons and express yourself while supporting the fight against childhood cancer and other catastrophic diseases.
The seventh annual Create-A-Pepper to Fight Childhood Cancer campaign begins this week at more than 1,500 Chili's^® Grill & Bar locations across the country and in Puerto Rico. During the month-long campaign, which coincides with National Childhood Cancer Awareness Month, guests at Chili's locations can contribute to the lifesaving work of St. Jude Children's Research Hospital in a variety of ways:

Make a donation to St. Jude and receive a Create-A-Pepper chili pepper coloring sheet. The decorated sheets are displayed in participating restaurants throughout September.

Use a mobile phone to text HOPE to 90999 to make a $5 donation (Visit www.createapepper.com for more details)

Purchase a Create-A-Pepper customizable T-shirt or key.

Buy a packet of Create-A-Pepper wrist bands. The flexible rubber bracelets are in the shape of a chili pepper.

Dine at Chili's on The Big Day - Monday, September 27. On that day, Chili’s will donate all profits from participating restaurant sales to St. Jude.

Go to www.createapepper.com to make an online donation or to create a pepper to post to your Facebook wall to show your support for St. Jude.

Become a fan and donate on Facebook through the specialized Create-A-Pepper tab on Chili's Facebook page or create your own e-card at www.createapepper.com to e-mail friends and family.

"Each year since the 2003 inception of the Create-A-Pepper campaign, Chili's team members search for new ways to raise awareness and funds for St. Jude," said Wyman Roberts, president of Chili's Grill & Bar. "This year, with the addition of digital donation components, we've found yet another unique and interactive way to give back to St. Jude."
"Chili's Create-A-Pepper campaign has raised millions of dollars for childhood cancer research, and we are so thankful to have such generous and passionate partners in our mission," said Richard C. Shadyac Jr., chief executive officer of ALSAC, the fundraising organization of St. Jude. "We are grateful for the amazing support from Chili's guests. Their contributions help St. Jude provide care and find cures for our patients and their families."
Chili's has been a national corporate partner with St. Jude since 2004. Chili's has committed to raise $50 million in 10 years to help fund construction of the Chili's Care Center at St. Jude. This seven-floor, 340,000-square foot facility, which opened in November 2007, combines 21st century imaging and treatment technology with St. Jude's proven approach to medical research of putting patients and scientists in the same building to fast-track the translation of new knowledge into better care for children around the world.
To date, Chili's has raised more than $30 million. Once completed, the donation will be the largest donation from a single partner campaign in St. Jude history.
So show your support for St. Jude by creating your pepper today and help children in the fight against cancer.

St. Jude Children's Research Hospital is internationally recognized for its pioneering work in finding cures and saving children with cancer and other catastrophic diseases. St. Jude is the first and only pediatric cancer center to be designated as a Comprehensive Cancer Center by the National Cancer Institute. Founded by late entertainer Danny Thomas and based in Memphis, Tenn., St. Jude freely shares its discoveries with scientific and medical communities around the world. St. Jude is the only pediatric cancer research center where families never pay for treatment not covered by insurance. No child is ever denied treatment because of the family's inability to pay. St. Jude is financially supported by ALSAC, its fundraising organization.

Oh yeah and I will be running the Philadelphia Rock-n-Roll Half Marathon on September 19th as the first event in 4 for Zak! I would love to hear from you and if you are in the Philly area come on down for all the post race events. The concert is free and there will be tons to see and do! Please consider supporting my cause if you haven't already done so. Just visit 4forZak on the St. Jude Heroes website by CLICKING HERE. Honestly though if you attend the above events or you support 4 for Zak it really doesn't matter which....your support for St. Jude DOES make a difference so....THANK YOU!

Poppa needs a new pair of shoes!

noreply@blogger.com (Anonymous) — Wed, 25 Aug 2010 16:44:00 +0000

One of the most important pieces of gear I am using during the training for 4forZak are of course my shoes. I must admit that shoes have always represented something distasteful for me. I am from the first generation where the brand of shoes you wore made you "cool." My generation saw the beginning of Reebok & Nike and when this whole thing began my family simply couldn't afford these trendy shoes. I never paid more than $20 for a pair of sneakers until I was 30 yrs old on principle. As a result my shoes wore down quickly and looked twice as shabby as they needed to.

As I began training I went to my local Kohls, bought a pair of New Balance "running" shoes and hit the road (well the trails at Beaver lake) The experience was, shall we say, less than fulfilling. My feet hurt, my ankles hurt and I might have decided that running wasn't going to be my thing, but I had a larger purpose nagging at me and so I decided that perhaps I needed professional assistance. In the course of reading about running I came across Fleet Feet, a national chain of stores dedicated to running shoes and gear. We are fortunate enough to have a Fleet Feet store here in Syracuse and so I headed down to see if they could help me choose some shoes that worked for me.

I must say that the process is pretty thorough. Depending on the intentions of the runner, and the issues with arch, gait, etc., there are many steps that the crew at Fleet feet go through to evaluate and choose a pair of shoes. Everything from a careful sizing, running on a treadmill while being video taped or running on the indoor mini track while an associate carefully assesses your form is used to find the best shoe for your training and competition running goals. My original pair of Brooks Adrenaline shoes where comfortable and stable ( I have an over pronation problem..that is my ankles roll to the inside due to the absence of a natural arch..yup I have flat feet!) and they managed to help me organize my sloppy shuffle into something that at least resembles a running form. Part of the Fleet Feet secret are the custom inserts which are each designed (and color coded) to correct the various over/under/neutral pronation states. My inserts have an extremely stable inside arch support which consists of a plastic "base" with a substantial lift. I paired these with Injinji socks (toe socks yay!) and thus far not only does slipping into my running shoes feel great, I have had no blisters, no "black" toes and really no foot issues to speak of.

The thing about putting miles on running shoes is they are going to wear out quickly and need to be replaced. The typical range is 300-500 miles total. This means my original running shoes should have been replaced about 2 months ago. So I headed out to Fleet Feet yesterday and after talking with the associate about what I liked about my previous Brooks and what I wanted from my next pair I tried on 4 different pairs and finally arrived at the shoes above the Trance 9. They are more stable than the Adrenalines but not chunky. They are light but offer nice midfoot "squeeze" which tends to keep my foot straighter and the cushioning seems to be an improvement. I took them out for 6 miles today (not the best approach day one with shoes but time is ticking!) and they were fantastic. There is a break in period during which the sock liner, or the part that your foot contacts inside the shoe, forms to your foot. I made a mistake that lots of people make when they get new shoes...I tied them way too tight right off the bat and I did have to stop and loosen them up a bit. There was also a little discomfort for the first mile or so where the ball of my foot was trying to "sink" into the footbed but it did eventually warm up and allow more room. This will no doubt improve with more mileage. Running shoes are such a personal item. I am beginning to understand that buying new running shoes is akin to starting a torrid teenage love affair. You start out really excited. Any excuse will do so long as you can spend sometime together. There's the awkward learning about each other, break in period followed by the honeymoon "how did I ever live without you!?" phase. Ultimately things settle into a routine and then romance begins to fade..."You don't support me anymore!" Finally one day you find yourself ogling a sexy new pair of clean, shiny shoes that make you feel all giddy at the prospect of taking them out for a quick spin. Trouble is it is hard letting go. I spent a lot of time with my Adrenalines. They were there for so many of my firsts. First 5k, first 10k, first Trail run, and a slew of PR's (personal records- every run is the chance for a PR when you are just starting!) As I learned to love this sport my first "real" running shoes took all the real abuse and rain or shine, trails or blacktop they never said "not today" or "sorry I didn't really get into it like usual." Those shoes helped me to change me and though I know they are inanimate objects I have an attachment to them that defies logic and reason and will make it hard to let them go. So they will become my favorite walking shoes for now and who knows, maybe they'll be made into a lamp later. In the meantime I am looking forward to falling in love with my new shoes and I am excited to see where we will go...together...on this long strange trip.

Technology...how I love/hate ya

noreply@blogger.com (Anonymous) — Sat, 14 Aug 2010 12:49:00 +0000

I am relying on GPS from my Droid and a vast array of apps (currently Cardio Trainer) to be the keepers of my stats. My portable, electronic statisticians. Thing is if they were people they would not be working with me...they'd be fired. They only work half the time and then their info is sometimes sketchy, often misleading and they are COMPLETELY DISTRACTING! That having been said they are also like a girl you had a crush on in school. You can't wait to hear what they have to say, no matter what it is....they can break your heart over and over and you still come back for more....you can't imagine going out without them but you do have your eye on that really cute $300 Garmin wrist watch GPS that keeps winking at you in the sporting goods store. The thing is that once you hit the road, working or not, at some point this stuff kind of falls away.... Now it is true that I run with music but the music is becoming an integral part of this really neat experience. The music can push or pull my pace, it can lift my determination and it can calm me when I am letting things get out of control. The technology it seems is part and parcel to how I am learning to run and to love running.

I can't really explain what it is that I enjoy.

There is pain, there is discomfort, heat, sweat, thirst, traffic, walkers, bikes, other runners and they are not exactly the highlights of the activity. The first mile feels like a thick iron crust has developed over my muscles while I slept and it needs to be chipped off, agonizingly with each footfall. My knees feel like dried out rubber bands the kind you stretch while turning away for fear that you'll get it right in the eye. My ankles, well let's just say that I relive the day I learned to ice skate over and over again for about 1/4 mile each run. My breathing is like our good friends pug, Burrito all wheeze and cough and you might actually be tempted to call me an ambulance over the first half mile.

And then the GPS triggers the electronic voice to whisper in my ear...... 1 mile in 11 minutes and 16 seconds....

And suddenly........................................

Well like I said I can't quite explain it, but I like it...I like it a lot

Lessons learned...Eat the right stuff at the right time....

noreply@blogger.com (Anonymous) — Thu, 12 Aug 2010 20:14:00 +0000

I think that one of the most important things I did was constantly evaluating how I felt and journaling my food intake, activity, stress/peace level. It made it very apparent how important what i ate and when was to how I felt each day. Tough to do but a great tool. Since we are all different some of what I did may not work for you but it is all based on either my own personal experience or on some sound research. (I am nerdy that way, I read the reports..sad really...but I digress)

My particular problem was not eating enough (busy lifestyle right, running here, constantly changing schedule..sound familiar?) I would blow off breakfast and lunch and sometimes not eat dinner until 10pm or later and by that point I was starving. Add to that the fact that I was tired by that point and I was choosing "quick" foods that came from a drive thru window or out of a box of some kind.To change that I began eating 5 or 6 times a day...super high quality calories... while still maintaining a modest calorie deficit. I eat the same breakfast everyday because I hate eating as soon as I get up but it is a necessity for metabolism. A typical day might go something like this...

(8:00 am)1 bowl of High Fiber cereal (Kashi Island Vanilla in my case) w/fat free milk - 1 lowfat yougurt - 1 banana

I consume far more calories in the next two meals but they are extremely compact and portable.

(10:00 am) 1 Vanilla Bean Orgain(255cal), 1 or 2 bananas/apples/, Lrg Coffee (cream/sugar)

(12:00 am) 1 Vanilla Bean Orgain(255cal), 1 or 2 bananas/apples/salad,and/or 2tbsp Peanut/Almond Butter on Whole grain w natural fruit spread

(2:00 pm) 1 yogurt or snack and Lrg Coffee (cream/sugar)

(5:00 pm) Dinner with the family (I eat modestly from whatever is prepared about half or less what a normal portion might be)

(Bedtime) 3/4cup low-fat cottage cheese with 1/2 cup vanilla yougurt and 1/4 cup granola
(cottage cheese is a slow digesting protein source that will power any rebuilding your body does overnight)


www.drinkorgain.com

One of my not so secret weapons in losing the 100lbs is the product called Orgain....you can find it at Wegmans or you can order it online. Comes in Chocolate or Vanilla is great alone or as a replacement for milk, and isn't really grainy. It was made by a Dr. who was being treated for cancer and wanted an all natural meal replacement. It is entirely made from plant materials and whey protein (Whey is the milk protein and is probably the best form of protein available..short of legumes..try to avoid soy protein because its effectiveness is limited when over processed or treated with heat - EVERYTHING that is heated is less healthy than in its raw form. That's one of the near absolute truths in nutrition)
I use Orgain as the core of my 2nd and 3rd meals during the day. Usually I supplement it with fruit (bananas and apples are high quality fruits that travel well so I pack them with me in the morning if i am going to be out 3 or 4 of ea.) or with some sort of vegetable, or my old standby 2 tbsp Almond butter w/ blueberry fruit spread on 2 slices of whole grain bread. The total of these two meals should be about 1/2 to 2/3 of my entire calorie intake for the day. Just remember that you want the bulk of your calories to be eaten when you need the fuel...during the day...the later it gets the less you should eat. So if you want a burger and fries have it for lunch rather than for dinner. Gotta have that spaghetti with meatballs and sauce? Sure thing but for lunch or an early dinner when you have an active evening planned. There is a window of time (roughly 3-4 hours) for your body to either use the calories you consumed or to decide to store them for use later. Stored means converted to fat and if you are lounging around unwinding after a busy day you can bet that's where those calories are going.

Side note- I dramatically restricted my Sodium intake when I began this process...notice I said Sodium and not "salt" Simply leaving the salt shaker on the table isn't going to have a big affect on your health. In fact table salt has Iodine added to it, a critical element for health that lacks in many peoples natural diet. If you should ever weigh yourself and find that your weight jumped by three or four pounds seemingly overnight chances are whatever you ate the day before had far too much sodium in it and has you retaining water, which accounts for the sudden weightloss. I also eliminated...white, bleached flour from my diet in all forms until my metabolism kicked up. I think I am naturally Gluten sensitive because breads made me feel slow, sleepy and heavy. I think many people have the same problem, and it's effects make starting and sticking to a weight loss plan even harder by keeping them sluggish and robbed of energy. There are EXCELLENT gluten-free options for nearly everything (my favorite is the chocolate cake!) The only way to know whether this will make a difference for you is to take about two-three weeks off of eating processed flour products and eat only whole grains but it was worth the sacrifice to learn how much more energy I felt I had.

One of my other problems was my crazy caffeine intake which was messing up my metabolism. I am sure you can relate. I traded down to 1/2 caff during the day and Decaf after 5pm..I also alternate 1 month on/1 month off of a thermogenic (available at GNC or your drug store) combining that with the reduction of the "cheap caffeine" in my system got the natural fat furnace moving again.

The last thing I would encourage anyone to do is to look into MUFA's (Mono unsaturated fatty acids ) This kind of fat actually keeps weight off, encourages weightloss and makes for some tasty gnosh! It's the stuff that makes avocados and nuts have such a high fat content...thing is the old rules about fat don't play with MUFA's at least that's what we have learned ...concentrating on getting these into my diet really paid dividends and it was nice to hear people tell me how bad these things were as I was losing weight while eating "unhealthy amounts" of the healthiest fat! BTW - Dark chocolate is a MUFA source...you can eat quite a bit of it and enjoy benefits...yes chocolate just make sure the cacao level is high enough and the ingredients in the chocolate are natural (sugar) not over processed (HFC- high fructose corn syrup- this stuff is FAT LOADED POISON!) Here's a great article if you want to know more...

http://www.runnersworld.com/article/0,7120,s6-242-304--13086-0,00.html

and here's a diet that takes advantage of the power of MUFA's

http://flatbellydiet.prevention.com/

I am always willing to discuss what I have learned and what I am learning but these are some major cornerstones to what worked for me! I wish you all the best health...now...get to it! YOU CAN DO IT!

Live from Lakeshore Country Club

noreply@blogger.com (Anonymous) — Fri, 06 Aug 2010 23:28:00 +0000

Last night it was my pleasure to DJ and MC the wedding of two of the nicest young people you could ever meet. We simulcasted the reception on the web so that the Groom's uncle (a fellow FT DJ who hired me for the job) could hopefully get to see a little of the reception. I don't know if you did or not Rick but the family had a great time! We stayed until midnight, and hour later than was planned! Thanks to Cap Capello for giving Rick my name and thank you to AJ & Brittany for letting me be a part of your wedding reception. Stay safe in September AJ! God Bless!

The first event is NEXT MONTH!

noreply@blogger.com (Anonymous) — Thu, 05 Aug 2010 06:15:00 +0000

Any size donation to www.mystjudeheroes.org/forzak
gets you your very own 4forZak bracelet!

Ok so the training is humming along despite minor irritations. I had my bike tweaked a bit and since it was in the shop I have has a seat fail on me and blown out a spoke on the tire. It's been humid, hot, and so sticky that it feels like trying to breathe under water when I run. The deer flies at Beaver Lake have forced me to look for other running locations and I have been pleasantly surprised with my new discoveries.

The 4 for Zak Bracelets arrived a week ahead of time and we have already distributed about 100 of them. This first 100 have gone to family members and close friends of Zak's family and mine, to our first 10 Facebook Fans and of course to those who have made a contribution to St. Jude Hospital on Zak's behalf.

The new website design has been launched and I'll be tweaking it for the next several days but I would certainly welcome any advice, recommendation or suggestions!

It's been a busy start but with the first event a little over a month away it is time for the rubber to meet the road. Our first meeting of the "Team" will be next week. You can certainly join us. Just let me know that you want to help out and we will put you to work (work...I mean we will let you be a part of the crazy fun...no running, swimming or biking required)

4 for Zak................It's official!

noreply@blogger.com (Anonymous) — Thu, 08 Jul 2010 20:22:00 +0000

I have been hinting at this for quite some time but all of the necessary elements have finally come together and it is official.....ANNOUNCING....

4 for Zak!

I will be participating in 4 endurance events (a 1/2 marathon, marathon, Olympic Triathlon and Ironman Triathlon) over the next year (September 2010 to September 2011 actually) to raise money for St. Jude Children's Hospital in memory of Zak Dievendorf.

The details can be found under the 4 for Zak tab at the top of the page.

PLEASE, PLEASE, PLEASE support me by donating to St. Jude. in any amount.... 100% of your donation goes directly to the hospital! You can visit my official St. Jude Heroes page at http://www.mystjudeheroes.org/forzak to donate securely online or you can send donations in the form of Checks or Money orders to

Sam Provenzano

ALSAC/St. Jude Children’s Research Hospital

ATTN: 4 for Zak

1 Computer Drive S. Suite 104

Albany, NY 12210

Fax: 518-453-2291

Ok so here's the thing...it doesn't matter if you can't give me any money. I need some other things to make this effort truly successful. I need help (like you didn't already know that! LOL!) Lots and lots of help. I have some amazingly talented and truly creative friends and family. As I prepare for these events I want to hold smaller fundraising events in between once every month or so and I am planning a weekly email blast and a monthly newsletter.

I need ideas and suggestions for unique and effective fundraisers.
I need access to resources that you might have.
I need introductions to people who can help make things happen.
I need an "inner circle" team to meet regularly to help coordinate and plan.
I need publicity EVERYWHERE! Local papers, bulletin boards, speaking engagements, whatever!

I am willing to meet with just about anyone, speak to any type of group (social, civic, church) about either the training, St. Jude Hospital, or my weight loss experience so long as I can end my talk with a pitch about 4 for Zak.

DO YOU BELONG TO A GROUP? A TEAM? A CHURCH? HAVE A GREAT IDEA? A SPECIAL "TALENT"? WANNA BE A PART OF THE INNER CIRCLE?

If so get in touch with me via email. j(at)howdidhedoit.com or call me at 315-561-9774 (leave a message..I will return your call!)

I will posting several gadgets, even one for Facebook, and hopefully putting together a Facebook Fan Page. Please spread these around and look for videos, music and much more in the coming weeks. To start though sign-up for the weekly email blast and the monthly newsletter using the box on the right hand side of the screen and if you are able to give... http://www.mystjudeheroes.org/forzak please do.

Don't forget to ENJOY LIFE...

noreply@blogger.com (Anonymous) — Tue, 06 Jul 2010 15:23:00 +0000

Sunday was the 4th of July and there were picnics and cook-outs to celebrate our nations inception and the declaration of our independence. As you may be celebrating your independence from 5, 10, 15 or more lbs. it may seem like these gatherings are intentionally designed to derail you in your quest to eat healthy. So what can you do when Monday morning (or in this case Tuesday because of the long weekend) rolls around and you feel you've over indulged?

First...don't panic! One errant weekend doesn't undo all of your hard work. Being aware of some important facts and being determined to change your lifestyle, not just your appearance can give you all the tools you need to deal with the situation and have you feeling refreshed and recharged and ready for a renewed commitment to eating for a healthy life.

Second - There is nothing wrong with indulging every now and then! We all want to enjoy life and what it has to offer. While I have made the decision that I am using food as fuel for my body let's face it....some fuel tastes REALLY GOOD! The trick is to sample rather than devour and to drink water as you eat. Have a bite of ANYTHING, two if it's really good! This will satisfy your curiosity, and in most cases is enough to quell any craving that might have seized you. The water will help your body to keep your digestive system active. Unless your diet requires special considerations don't even bother with the labels on these days.

Third - Don't sweat the scale for at least a week! Your scale may show a sudden increase in weight of 2-3lbs. Relax! Those "overnight" pounds are likely due to an increase in your Sodium causing you to retain water. When we snack on chips, and soda, enjoy a hot dog or some potato salad from the local deli we are at the mercy of the packagers. Often the "Low-Fat" versions of these foods have additional sodium sort of making up for the missing fat in the flavor department.

The tale of four runs..including - Justins 1st Mile!

noreply@blogger.com (Anonymous) — Thu, 01 Jul 2010 18:37:00 +0000

Stormy Monday
Wow! I wanted this run soooooooo bad! It seemed that all my genuine and sincere attempts at running this week for one reason or another fell short and I never got in a good run. Monday was rainy. Well not rainy more like torrential! It was coming down so hard at one point I couldn't really see the trail in front of me and the entire thing was quickly becoming a giant mud slip and slide. I did about 4mi on Monday but out of fear for water damage to my phone I shut it off when the rain really kicked in.

FAT TUESDAY
Tuesday morning came and went and I never got a chance to get out to the lake. When I got home and spoke to the family I asked if anyone wanted to go up to the lake to walk while I tried to get in my run. To my delight Justin, my youngest, declared that he was going to make his first attempt at running a mile! I was thrilled but then, Dad that I am, I reminded him that this would be his first attempt at running any real distance and that since he has asthma we should try a 1/2 mi. first just to get comfortable. He agreed and off we went. My wife came along too to walk with Justin when our short run was finished so that I could get in a longer run. Justin was a champ! He really kept at it and he only stopped for about 5 seconds to take off his headphones which were not cooperating. I was so happy to have taken both of my kids out for runs now! Justin was so pumped when he finished and his Mom was just so proud too. They set off on their walk as i got ready to "run." Why the quotes? Well did I mention that this was all transpiring about 25minutes after we ate dinner. Justins pace was alright for my near full belly but trying to run and breathe was darn near impossible! I had decided to head out on the 3 Meadows trail as it has its first steep decline about 1/8 of the way in. I wanted to have that downhill running feeling that I so enjoyed at the gorge. Let's just say this was a different feeling. I felt my guts tightening and thought for certain I was gonna heave. I felt my muscles start to burn like they did the first time I ran as they fought to make do with too little oxygen from lungs that weren't fully expanding. I felt like my feet were made out of lead. I decided that the end of the 3 Meadows was the end of my "run" and met the family to walk a little while. Lesson learned: NO RUNNING FOR 1HR AFTER EATING DINNER! Still the point of all of this...this ENTIRE EXTREME LIFESTYLE MAKEOVER was to motivate my kids to get healthy. To be the necessary and good example showing that fitness is an important, daily activity and that life is so much more enjoyable when you are fit, eating right and as a result, feeling good. IT'S WORKING!

WEDNESDAY GETS ME AGAIN!
Wednesday....Arrrgh! Wednesday is to me what Monday is to most everyone else. it just seems that no matter how hard I try I can never get a handle on the middle of the week. Lots of things happen on Wednesdays. Why? I have no idea. It happens all the time and it happened again. Justin was so excited about his first 1/2 mi. that he said he wanted to go back with me Wednesday nigh (before we ate!) to try to run a full mile. I of course was completely delighted and agreed immediately. I was chomping at the bit to go run having had to disappointing attempts already. I went to ask my wife to go along so we could repeat the night before...Justin and I run...they walk...I run...we meet for a nice closing recovery stroll in the beauty of Beaver Lakes woods....BZZZZZZZZZZZZ! WRONG! VBS meeting at the church....5:30-7pm....Aaaargh! Wednesday strikes again! There was NO WAY I was discouraging Justin from running this second day. Getting out there....getting motivated to get out there is a struggle for almost everyone and I want to see him build that routine of fitness that will make it a part of his life, not just this summer. There is also no way for me to, in good conscience, leave him in a county park while I go off and run. I decided that we would run his first mile on the Lake Loop trail. This made him very happy as he knows thats where I run everyday. We geared up and set off for the lake...dropping Mama off at the church on the way....and talked about the run the night before...about music....summer....nothing at all.....
When we arrived Justin leapt out and was ready to charge down the path. I reminded him that we needed to warm up a little by walking and we did. Then came the big moment we "lined up" at the start of the trail and with Justin in the lead to set the pace we were off. Bones In Motion carefully beeped at each 1/4 mi. and with every beep Justins determination increased and his pace quickened. At one or two points I asked if he was ok because his breathing was getting labored but he responded that he felt fine and that he was finishing the whole mile, no walking, no stopping, I smiled what had to be a huge smile and settled in to run beside him. We came to the plank section of the Lake Loop trail and we looked for signs of my snake friend but apparently we were too late to see him. Justin watched at every bend as I had told him that the 1mi. point occurred just after leaving the planks. We got to the end with just feet to go and he groaned, but surged to finish strong! 1 mile....no walking....no stopping...and one full minute faster in pace than his 1/2mi the night before....We walked the remaining 2 miles of the trail, talking and laughing....looking at the trees and the critters and dreaming out loud about future runs....future runs.......my son....imagining himself running...in the future....GOOOOOOOOOOOOOOOOOOAAAAAAAAAAALLLLLLLLLLLLLLL!
Here it is...
Justins 1st 1 mile Run

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	14' 29	-4' 38	4.1	+1.0	-10 ft
2	22' 43	+3' 36	2.6	-0.5	+17 ft
end	20' 20	+1' 13	3.0	-0.2	-6 ft
Versus average of 19' 07 min/mile: Slower Faster

FINALLY

Thursday to the rescue! I got up reasonably early and headed out to the lake to finally blow off some of the energy I felt that I had pent up inside. Boy was I right cause the times were consistent, fast (for me) and I felt GREAT! Amazing in fact. I would have kept on running but I had to get Kayla, my oldest, to an allergy shot and as I hopped into the truck for the ride home I sighed a sigh of great relief. I knew that run was in there. I knew I could do that eventually. Now.....

I WANT TO DO IT AGAIN...FASTER....AND FURTHER...

Route:	3 Meadows + Lake Loop	Elev. Avg:	446 ft
Location:	Plainville, NY,	Elev. Gain:	+3 ft
Date:	07/01/10	Up/Downhill:	[+203/-200]
Time:	09:40 AM	Difficulty:	2.2 / 5.0

Weather:	Partly Cloudy
	62 F temp; 65% humidity
	62 F heat index; winds NNW 11 mph

Performance

Plainville, New York

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	10' 23	+0' 03	5.8	-0.0	-4 ft
2	10' 19	-0' 01	5.8	+0.0	-20 ft
3	10' 11	-0' 09	5.9	+0.1	0 ft
4	10' 25	+0' 05	5.8	-0.0	+26 ft
end	9' 31	-0' 49	6.3	+0.5	0 ft
Versus average of 10' 20 min/mile: Slower Faster

Distance :

4.07 miles

Time:0:42:05Speed:5.8 mph

Pace:10' 20 /mi

Calories:569

Map

Forge the Gorgeous @ Fillmore Glen State Park 6pm

noreply@blogger.com (Anonymous) — Fri, 25 Jun 2010 14:55:00 +0000

Are you kidding me?! That was the thought as I crossed the stone bridge and took a look at the "steps" heading up the side of the gorge. Forge the Gorgeous is in its 10th year being hosted by the Fingerlakes Running Club. Fillmore Glen is an absolutely beautiful park with waterfalls and lots of exposed shale. The trails are really well worn but still wild with gnarly tree roots and lots of loose stone. This was a great challenge and I was thoroughly wiped out at the end. The nearly 400' elevation change at the very beginning really hit me hard but I found that I absolutely LOVE charging downhill on a trail run. I also had my first experience with passing other racers from more than 1/2 mi. back. Being aggressive on the downhills sort of equalized my absolutely pitiful "climb" numbers. I managed to use the long downhill section to overtake 8 runners but as I reached the bottom and began the climb back up to the top again I hit a wall and experienced another first...my first mid race cramp...in my glutes no less! It made the climb rather uncomfortable and I was passed by all 8 of those runners. I wasn't really sure what I would do as I was relegated to a slow walk for about 1/4 mi. I decided that no matter what if I was able I was going to try to make some time back up on the end as we all dove down the side of the gorge one final time. I managed to catch and pass about 4 of those folks and was only about 1 min. back from the other 4.

The satisfaction of this run cannot be understated. I have never run this distance continuously before, I have NEVER run those type of inclines or declines, and most importantly I made real "race" decisions for the first time ever! My times? Nothing to be proud of....(except for one of those miles which was nearly entirely downhill which wasn't too shabby) but I rose to the challenge and I finished strong! Can't wait to do it again next year.

Bring on the next challenge!

25 June, 2010 09:33

Activity

Route:	--	Elev. Avg:	1069 ft
Location:	Moravia, NY,	Elev. Gain:	+19 ft
Date:	06/24/10	Up/Downhill:	[+1948/-1929]
Time:	07:33 PM	Difficulty:	3.8 / 5.0

Weather:	Mostly Cloudy
	72 F temp; 81% humidity
	72 F heat index; winds NNW 7 mph

Performance

Distance:	6.79 miles
Time:	1:33:04
Speed:	4.4 mph
Pace:	13' 43 /mi
Calories:	942

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	14' 53	+1' 10	4.0	-0.3	+328 ft
2	14' 31	+0' 48	4.1	-0.2	+170 ft
3	10' 18	-3' 25	5.8	+1.4	-184 ft
4	12' 22	-1' 21	4.8	+0.5	-112 ft
5	16' 56	+3' 13	3.5	-0.8	+292 ft
6	13' 57	+0' 14	4.3	-0.1	-183 ft
end	12' 50	-0' 53	4.7	+0.3	-292 ft
Versus average of 13' 43 min/mile: Slower Faster

Eat right and see results!

noreply@blogger.com (Anonymous) — Thu, 24 Jun 2010 03:24:00 +0000

One of the most important changes I have made over the course of my weight loss and fitness experience is in my attitude toward food. Instead of making my food choices based on what was convenient or as a slave to my taste buds I have made a conscious decision to view food first as fuel and second (if at all) as a source of pleasure.

What, When and How you eat makes all the difference in the world.

This simple change in priorities opened my eyes and really the pathway to losing weight literally opened up right in front of me. I do not think that I am unique in this regard. In fact I'd be willing to wager that 50% of the people trying to lose weight aren't eating enough... period... and the other 50% are eating too much of all the wrong sort of stuff and far too little of the food our bodies need to function efficiently. This leads to all kinds of health issues from head to toe (Quite literally! "Diet, exercise and sleep have the potential to alter our brain health and mental function," he said. "This raises the exciting possibility that changes in diet are a viable strategy for enhancing cognitive abilities, protecting the brain from damage, and counteracting the effects of aging."- Fernando Gómez-Pinilla, UCLA professor of neurosurgery*)

So what we eat affects everything! So what do you do? How do you start? If you don't have a clue don't feel bad. I had NO idea where to start. I began by asking myself a very simple question before I put any food or drink in my mouth...Is this helping or hurting? Answering honestly began to change the way I related to food. You'll start to notice that feeling sluggish one day has a lot to do with the late night ice cream binge the night before. Or a sudden 3lb. weight jump when you followed all the special "diet" rules but consumed 250% of your recommended daily allowance of Sodium. Days like that can throw your morale and your resolve into chaos but by being honest when I ate something about whether it was going to help or hurt made me aware and accountable. When I felt like crap I knew I had made the decision to skip lunch and dinner only to eat that burger and fries from the Late Late drive thru at 1:30am! It was completely apparent that I was a willing participant in all of my own misery! It led me to make better choices because I wanted a better result. When I got those results the reinforcement value was POWERFUL!

So if you're looking for a place to start....ask yourself that simple question...Is this helping or hurting? Then...answer honestly..no matter what the answer and take a different look at the what, when and why of how you eat.

*from "Good Diet, Exercise Keep Brain Healthy"-http://www.livescience.com - 9 July 2008

Week 2 Ride&Run - The ride home

noreply@blogger.com (Anonymous) — Wed, 23 Jun 2010 15:05:00 +0000

It's always a bit wobbly hopping back on the bike after a run. After a particularly crappy run it is even shakier but i was truly grateful that I did not have to run home! I was indeed slower and took much more of a level pace to get home. I can feel that hills are at least more manageable for me mechanics wise the more that I ride.

I am DEFINITELY buying bike shorts tonight! NOT an optional item.

More announcements coming soon and an actual race schedule of upcoming events.

Activity

Route:	--	Elev. Avg:	400 ft
Location:	Plainville, NY,	Elev. Gain:	-65 ft
Date:	06/22/10	Up/Downhill:	[+541/-606]
Time:	12:17 PM	Difficulty:	3.8 / 5.0

Weather:	Partly Cloudy
	76 F temp; 64% humidity
	78 F heat index; winds SSE 10 mph

Performance

Distance:	11.15 miles
Time:	0:53:46
Speed:	12.4 mph
Pace:	4' 50 /mi
Calories:	584

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	6' 31	+1' 40	9.2	-3.2	-3 ft
2	4' 00	-0' 50	14.9	+2.5	-14 ft
3	3' 42	-1' 08	16.2	+3.8	-46 ft
4	4' 14	-0' 36	14.2	+1.8	+3 ft
5	4' 03	-0' 47	14.8	+2.4	-23 ft
6	4' 48	-0' 02	12.5	+0.1	+20 ft
7	4' 26	-0' 24	13.5	+1.1	-10 ft
8	4' 53	+0' 02	12.2	-0.2	+3 ft
9	4' 14	-0' 36	14.2	+1.8	-3 ft
10	4' 59	+0' 08	12.0	-0.4	+26 ft
11	7' 02	+2' 11	8.5	-3.9	-7 ft
end	5' 20	+0' 29	11.2	-1.2	-13 ft
Versus average of 12.4 mph

Posted from bimactive.com

Week 2 Ride&Run - The Run

noreply@blogger.com (Anonymous) — Wed, 23 Jun 2010 14:43:00 +0000

This is ugly. It felt ugly, and it proved to be. I don't understand why I felt so tight. I took Monday completely off and I fueled up well...or at least I thought I had...my entire left side from the hip down ached or burned or cramped...I felt like I was dragging...So what do you do when you're having a rough run?

Extend it of course...

I veered left onto the longest section of the Deep Woods trail to add about an extra 1/2 mi. to the total usual run. I'm gonna have bad days so i am not really that frustrated. I am however suspect of my ability to complete the 7mi. trail run I have planned for Thursday in Ithaca. The 10th Annual Forge the Gorgeous 7-Mile Trail Run June 24, 2010—6:00 pm is sponsored by the Finger Lakes Running Club and is held at Fillmore Glen State Park on Route 38 just south of Moravia NY. I really want to complete this as the trail is more difficult than the Lake Loop and thus more of a challenge. However based on my current state....I may just run the untimed unofficial first loop which is 3.5mi. No matter what it'll be a great day as the whole family is going up at Noon to spend the day in celebration of the last official day of the school year! If you have nothing going on come and join us!

Activity

Route:	--	Elev. Avg:	444 ft
Location:	Plainville, NY,	Elev. Gain:	+4 ft
Date:	06/22/10	Up/Downhill:	[+154/-150]
Time:	11:01 AM	Difficulty:	1.8 / 5.0

Weather:	Partly Cloudy
	76 F temp; 64% humidity
	78 F heat index; winds SSE 10 mph

Performance

Distance:	3.08 miles
Time:	0:36:58
Speed:	5.0 mph
Pace:	11' 59 /mi
Calories:	420

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	11' 33	-0' 26	5.2	+0.2	-13 ft
2	11' 34	-0' 25	5.2	+0.2	-6 ft
3	12' 42	+0' 43	4.7	-0.3	+23 ft
end	14' 11	+2' 12	4.2	-0.8	0 ft
Versus average of 11' 59 min/mile

Posted from bimactive.com

Week 2 Ride&Run - The ride there

noreply@blogger.com (Anonymous) — Wed, 23 Jun 2010 14:23:00 +0000

The point of these Ride & Run sessions is cross training and conditioning but with a purpose. I have been kicking around the idea of a Triathlon .... The Nautica South Beach Triathlon. Why South Beach? Why not?! But more importantly the beneficiary of that particular race is St Judes Childrens Hospital. Zak D. the son of our good friends Tim & Jennifer, a classmate of my daughter and all around amazing human being was treated here during his battle with DIPG, a particularly vicious form of brain cancer. I would like to raise money to help to support the research necessary to treat and eventually cure DIPG so that we don't lose any more great kids like Zak. Training with a purpose....Support me ..beat DIPG!

So that having been said...

I really love riding this bike! I am not really adapted to it yet but I thoroughly enjoy the time I am spending on my bike. I am not enjoying the saddle however...A quick trip to the sporting goods store for proper bike shorts with sufficient padding and maybe a padded seat cover? Also I need to start learning more about what is required for triathlon cycling..and I have to get the swimming worked in here. I can do some pool training but the race is swum in the ocean a totally different animal....so much to learn but really exciting

Activity

Route:	--	Elev. Avg:	404 ft
Location:	Fulton, NY,	Elev. Gain:	+46 ft
Date:	06/22/10	Up/Downhill:	[+518/-472]
Time:	10:06 AM	Difficulty:	3.0 / 5.0

Weather:	Sunny
	70 F temp; 71% humidity
	70 F heat index; winds ESE 5 mph

Performance

Distance:	10.16 miles
Time:	0:47:22
Speed:	12.8 mph
Pace:	4' 41 /mi
Calories:	562

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	4' 43	+0' 01	12.7	-0.1	-20 ft
2	4' 26	-0' 15	13.5	+0.7	-13 ft
3	4' 11	-0' 30	14.3	+1.5	+10 ft
4	4' 15	-0' 26	14.1	+1.3	0 ft
5	4' 41	-0' 00	12.8	-0.0	-13 ft
6	4' 32	-0' 09	13.2	+0.4	+10 ft
7	4' 52	+0' 10	12.3	-0.5	+33 ft
8	4' 51	+0' 09	12.4	-0.4	+20 ft
9	4' 47	+0' 05	12.5	-0.3	+26 ft
10	5' 01	+0' 19	11.9	-0.9	+17 ft
end	6' 13	+1' 31	9.6	-3.2	-22 ft
Versus average of 12.8 mph

Posted from bimactive.com

noreply@blogger.com (Anonymous) — Sun, 20 Jun 2010 04:17:00 +0000

Couple more days off maybe? My knee really hurt after this run. I am told that I need to worry if it hurts during the run so I ran but I am taking a few extra days to make sure this is right!

Activity

Route:	--	Elev. Avg:	441 ft
Location:	Plainville, NY,	Elev. Gain:	-4 ft
Date:	06/14/10	Up/Downhill:	[+137/-141]
Time:	12:18 PM	Difficulty:	1.8 / 5.0

Weather:	Mostly Cloudy
	75 F temp; 63% humidity
	77 F heat index; winds NW 7 mph

Performance

Distance:	2.86 miles
Time:	0:33:08
Speed:	5.2 mph
Pace:	11' 35 /mi
Calories:	397

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	11' 09	-0' 26	5.4	+0.2	-20 ft
2	12' 30	+0' 55	4.8	-0.4	+26 ft
end	11' 00	-0' 35	5.5	+0.3	-9 ft
Versus average of 11' 35 min/mile

Posted from bimactive.com

noreply@blogger.com (Anonymous) — Sun, 20 Jun 2010 04:14:00 +0000

Ok one last quick run not the whole way just to the turn around at the footbridge and back...tried to push hard and the thighs really felt it....I loved this ride...all of them actually...must return to the park to ride the whole 10miles!

Tomorrow is Fathers Day and I am running a 5k race in Fulton the Mike Caruana Memorial 5k at Bull Head Point.

Activity

Route:	--	Elev. Avg:	365 ft
Location:	Liverpool, NY,	Elev. Gain:	-3 ft
Date:	06/19/10	Up/Downhill:	[+62/-65]
Time:	07:16 PM	Difficulty:	2.5 / 5.0

Weather:	Mostly Cloudy
	87 F temp; 52% humidity
	90 F heat index; winds WSW 14 mph

Performance

Distance:	5.51 miles
Time:	0:23:00
Speed:	14.3 mph
Pace:	4' 12 /mi
Calories:	358

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	4' 34	+0' 22	13.1	-1.2	-3 ft
2	4' 11	-0' 00	14.3	+0.0	-3 ft
3	4' 05	-0' 06	14.7	+0.4	0 ft
4	3' 51	-0' 20	15.6	+1.2	0 ft
5	4' 00	-0' 11	15.0	+0.7	0 ft
end	4' 26	+0' 14	13.5	-0.8	+3 ft
Versus average of 14.3 mph

Posted from bimactive.com

noreply@blogger.com (Anonymous) — Sun, 20 Jun 2010 04:11:00 +0000

So I took off and headed down the East Lake trail. The Hydrofest had been held earlier and the Pit party was still going strong...music, beer and lots of people...tons of campers....I rode the trail along all the way down to the Dog Park and then off road onto a small foot trail...through a brook and came to a halt beneath the highway overpass when the trail bent into so overgrowth... time to turn around...I decided to try and push harde while staying consistent...not bad...not ready to compete but not too shabby..still there was a lot of gas in the tank and Kath and Justin were still fine...One more quick run? Why not!

Activity

Route:	--	Elev. Avg:	366 ft
Location:	Liverpool, NY,	Elev. Gain:	-4 ft
Date:	06/19/10	Up/Downhill:	[+114/-118]
Time:	06:25 PM	Difficulty:	2.8 / 5.0

Weather:	Mostly Cloudy
	87 F temp; 52% humidity
	90 F heat index; winds WSW 14 mph

Performance

Distance:	7.77 miles
Time:	0:36:13
Speed:	12.8 mph
Pace:	4' 41 /mi
Calories:	493

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	4' 36	-0' 05	13.0	+0.2	-4 ft
2	4' 15	-0' 26	14.1	+1.3	-3 ft
3	4' 18	-0' 23	13.9	+1.1	0 ft
4	6' 20	+1' 38	9.5	-3.3	+4 ft
5	4' 51	+0' 09	12.4	-0.4	0 ft
6	4' 16	-0' 25	14.0	+1.2	-3 ft
7	3' 49	-0' 52	15.7	+2.9	+4 ft
end	4' 45	+0' 03	12.6	-0.2	0 ft
Versus average of 12.8 mph

Posted from bimactive.com

noreply@blogger.com (Anonymous) — Sun, 20 Jun 2010 04:07:00 +0000

Justin and I took the bikes to Onondaga Lake Park..Justin led and I followed. Then he decided he would rather head back to the playgound. I decided to take a more aggressive ride....

Activity

Route:	--	Elev. Avg:	367 ft
Location:	Liverpool, NY,	Elev. Gain:	+3 ft
Date:	06/19/10	Up/Downhill:	[+29/-26]
Time:	05:44 PM	Difficulty:	1.9 / 5.0

Weather:	Mostly Cloudy
	87 F temp; 52% humidity
	90 F heat index; winds WSW 14 mph

Performance

Distance:	2.22 miles
Time:	0:18:46
Speed:	7.1 mph
Pace:	8' 27 /mi
Calories:	117

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	7' 05	-1' 22	8.5	+1.4	0 ft
2	9' 33	+1' 05	6.3	-0.8	-4 ft
end	9' 36	+1' 08	6.2	-0.9	+6 ft
Versus average of 7.1 mph

Posted from bimactive.com

noreply@blogger.com (Anonymous) — Sun, 20 Jun 2010 04:02:00 +0000

This is the ride in reverse ...no Gps as I said but the time was really esentially the same. I enjoyed this ride and run which is encouraging as I am seriously thinking of doing a Triathlon in May for St. Judes Hospital.

But first I think I am going to run in the Walt Disney World Marathon...maybe..I think...

Activity

Route:	Ride to Beaver Lake	Elev. Avg:	404 ft
Location:	Fulton, NY	Elev. Gain:	+56 ft
Date:	06/17/10	Up/Downhill:	[+577/-521]
Time:	03:45 PM	Difficulty:	3.1 / 5.0

Performance

Distance:	10.59 miles
Time:	0:50:22
Speed:	12.6 mph
Pace:	4' 46 /mi
Calories:	678

Notes

In reverse

Map

Fulton, NY,

Elevation (ft)

Posted from bimactive.com