It Has Nothing to Do with Age

Way Too Cool 50 km,Tapering,Ride and Tie and Sleep Aids

2012-03-09T09:11:00.000-08:00

Today is a rest day, called tapering for me. Tomorrow, is the Way Too Cool 50 km run. I plan to drive to Cool and leave a few copies of my book with Julie Fingar the race director for awards. After, then proceed to the Auburn Running Company to pick up my race packet and Jonathan Jordan’s. Jonathan is driving up from Southern California. This is his fourth or fifth consecutive Way Too Cool race. For your information, Jonathan was my race partner for the 100 mile Swanton Pacific ride and tie.

Other ride and tie competitors running tomorrow include: Jennifer Tiscornia, Susan Smythe, and Victoria Ordway, to name a few. Carrie Barrett and Secretariat are going to be Pacers. Secretariat is planning on joining me for over two thirds of tomorrow’s run. We plan to party afterwards.

This information was published by the Institute for Natural Resources about the major problem of sleeplessness in the United States. The herb Valerian root, although has side effects, may reduce sleep latency and improve sleep quality. Other considerations include: 1. Follow a regular meal schedule during the day-do not skip meals: consume three meals and two snacks during the day; consume smaller meals as the day progresses; do not go to bed hungry or full.

2. Eat a light evening meal-this meal should be the smallest of the day; meal should be moderately low in fat, but have a good mix of protein and carbohydrate for satiety.

3. Consume a bedtime snack if needed- one hour before bedtime, have a light snack, such as a piece of fruit, or warm beverage i.e. herbal tea.

4. Avoid caffeine after 6 PM-drink herbal tea or decaffeinated coffee if hot beverage is desired after that time.

5. Alcohol in moderation-alcohol may decrease sleep latency, but has negative effects in the second half of sleep.

6. Maintain a normal body weight-obesity increases risk of sleep apnea; proper dietary practices, coupled with exercise, will reduce risk of overweight and obesity.

Consuming foods high in tryptophan-milk or turkey is a myth and does not help you fall asleep. Although high-protein foods, which are good sources of tryptophan, do get converted into serotonin and melatonin, but are high in other amino acids that compete with tryptophan for passage across the blood brain barrier. The net result is there little evidence that consuming such foods has a soporific effect. Sweet dreams.

Memory,Aging and Sleep Difficulties

2012-03-08T09:27:00.000-08:00

How are you doing with your memory? As we age, our memory does not seem to improve especially short-term memory. For example, what you had for dinner last night might be difficult to remember, but some event that happened number of years ago might be remembered. However, recent research suggests that lifestyle also affects memory, according to an article found in the February 27, 2012, edition of Time.

This finding might surprise you? Elderly individuals who consumed between 2143 to 6000 calories a day were twice as likely to have mild cognitive impairment compared with those that ate fewer than 1526 calories per day. How many calories are you consuming per day? So aside from putting on weight, memory can also be affected by calories consumed.

Scientist found, in a study of people ages 45 to 80, that those who did not sleep well (waking up more than five times per hour) were more likely to exhibit deposits of amyloid proteins. Amyloid proteins are related to developing Alzheimer’s disease.

Some factors influencing sleep difficulties as we increase in age include:

1. external-increased sensitivity to noise; decreased exposure to natural light; decreased activity; increased napping.

2. psychological-depression, anxiety, stress; bereavement

3. physiological- secondary to sleep- illness (CHD; diabetes; obesity) or pain; medications; Nocturia; menopausal night sweats.

4 .physiological-relating to sleep- advanced phase of sleep disorder; increased sleep latency; increased number of brief arousal’s; increased sleep apnea.

Also, a number of medications or drugs may decrease melatonin, and interfere with sleep. A brief list includes but not limited to: alcohol, aspirin, Benadryl, BuSpar, caffeine, Cylert, diazepam, diltiazem, and ibuprofen, Interleukin-two, Marplan, nicotine, Prozac, Ritalin, tobacco, vitamin B12, Wellbutrin, Xanax, and Zoloft.

In essence, foods, beverages, and drugs may impair your sleep. The following might assist in resolving sleep difficulties:

1. Melatonin may help resolve sleep difficulties .Melatonin or melatonin supplements assist in sleep by altering circadian rhythms. Melatonin is also affected by changes in body temperature, so taking a hot bath at night, may assist in falling asleep, because the hot water raises body temperature which causes the pineal gland to produce melatonin.

2. There are certain foods that contain melatonin, such as oats, sweet corn, rice, Japanese radish, ginger, tomatoes, bananas, and barley so consider these if they are not in your diet.

Additional tips for improving sleep include: comfortable mattress, pillow sheets and clothing; room temperature moderate; bedroom dark and; bedroom quiet; wear earplugs; white noise machine; unplug the telephone; remove clock from view.

Hopefully, you are not one of the 65% of people who reported in a national poll that they do not get enough sleep.

Measures of Stress, Aging and Listening to Your Body

2012-03-07T10:55:00.000-08:00

In yesterday’s blog, the Internal Stress Index was presented. The results are as follows:

18-26= A.O.K.

27-36=Look inside, something’s not right

37-54= Seek help for answers marked *

On my recent blogs, I presented an External Stress Index and an Internal Stress Index found in Drs. Klatz and Goldman’s “Stopping the Clock .” these two measures allow the reader to self evaluate both internal and external issues. It is clear that when there is too much distress, health problems follow. And if there are too many issues going on, it is very difficult to lead a healthy and productive lifestyle.

As far as the external stress index, one can see significant life events and the values presented. By no means are all external events presented. Also, one might argue with the weighted values. However, what is clear is that when negative things happen in our life distress affects the aging process. Remember, distress refers to any situation whether it is physical, emotional or both, that requires any bodily response change from equilibrium or homeostasis.

Today, my sister Beverly provides the example. When talking about, one of her recent ski vacations, Beverly talked about being tense while skiing. She indicated that when she did a difficult run, she tensed and her legs tired. Instead of going to the cause (tenseness), she treated the symptom tiredness. She told me she now does inclines on the treadmill and that helps increase her leg strength.

Beverly enjoys being outdoors, in the mountains and skiing, which is a good thing. However, she is also putting herself in a negative stress situation as her legs speak to her by tiring.

Pay attention to your activities and evaluate both the positive and the negative associated with them. If the negative, in the activity, outweighs the positive, then a potential problem exists. In other words, listen to your body as you perform your activities. Your body and feelings reveal the truth. One has to know how to listen to one’s body and label correctly the feeling. Often our feelings are distorted by our thinking process. That is where the defense mechanisms, like rationalization come in to play.

Beverly received a lesson with a ski instructor. The instructor took her on intermediate runs and said “Follow me.” Bev said,” I had fun, and the instructor even threw a snowball at me. “Her dilemma consists of “being competitive, and thinking she would is a wimp if she did not do the long difficult run vs. having fun and enjoying skiing.” Hopefully, she will figure out what is best for her. If not, she is likely to continue being unhappy, fearful of injury and might even wind up injured.

Matt Fitzgerald, in his book “Run, the Mind-Body Method of Running by Feel” said the following: “When I am running well, I am happy. And when I am happy I run well.” Beverly, substitute the word” ski” for the word”run” and evaluate the result. Then decide what is best for you.

One Measure of Stress

2012-03-06T10:52:00.001-08:00

Yesterday’s blog was about the external stress Index. The scores are as follows: 50 points or less = clean, virtually stress-free living. 100 points or less = average stress index for modern life. 150 points or less = Warning! 155 points or more equals Danger!

Today’s test is called the internal stress index. This index refers to thoughts and emotions rather than external forces. Read each of the following statements and mark the response that best describes you.
1. I feel unhappy or depressed: a) none of the time b) some of the time c) most of the time;

2. I do not lead a full life: a) none of the time b) some of the time c) most of the time;

3. Without trying, I am losing weight: a) none of the time b) some of the time c) most of the time;

4. The things I once did easily, I now have difficulty with: a) none of the time b) some of the time c) most of the time;

5. I have more energy, early in the day: a) none of the time b) some of the time c) most of the time;

6. constipation is often a problem: a) none of the time b) some of the time c) most of the time;

7. I am hyperactive: a) none of the time b) some of the time c) most of the time;

8. I feel I have no purpose in life: a) none of the time b) some of the time c) most of the time;

9. I find myself crying spontaneously: a) none of the time b) some of the time c) most of the time;

10. The future seems hopeless: a) none of the time b) some of the time c) most of the time;

11. I do not seem to enjoy the same things I once did: a) none of the time b) some of the time c) most of the time;

12. I have trouble sleeping at night a) none of the time b) some of the time c) most of the time;

13. My thoughts are not as clear as they were last year: a) none of the time b) some of the time c) most of the time;

14. Lately, I am more irritable: a) none of the time b) some of the time c) most of the time;

15. I feel I have no contribution to make to society: a) none of the time b) some of the time c) most of the time;

16. I sometimes think I need professional help: a) none of the time b) some of the time c) most of the time*;

17. I use alcohol, drugs, food, and/or tobacco to help me feel better about life: a) none of the time b) some of the time c) most of the time *;

18. I have thoughts of suicide: a) none of the time b) some of the time c) most of the time

For each question you answered (a) give yourself one point; for each question you answered (b) give yourself two points; and for each answer you circled (c) give yourself three points. Now add up your scores for your final internal stress index. Tomorrow, I will have what your scores mean.

External Stress,Dr. Hans Selye,and Distress

2012-03-05T10:51:00.002-08:00

We know that stress negatively affects our health. Today’s blog was prompted by a friend who recently lost her husband. In interacting with her, it was very clear how her psychological state has been compromised. She had difficulty being alone, she was not sleeping well, nor was she eating. She was depressed, was experiencing grief, and not effectively dealing with her psychological emotional state. She was in a state of distress.

Quite a while ago, Dr. Hans Selye wrote about the mind-body connection involved with stress. He defined stress as “a nonspecific response of the body to any demand placed upon it.” More importantly, he believed that it is not stress that harms but distress. Distress occurs when we have prolonged emotional stress, and do not deal with it in a positive manner. He described the general adaptation syndrome (GAS) which consists of three different stages: 1.alarm or fight, the flight response during which the body releases the hormone cortisol and prepares either for battle or retreat; 2. stage of resistance that allows our body to counteract the physiologic changes in response to stress; 3.stage of exhaustion occurs when the body creates a situation of distress and responses can range from extreme fatigue to disease and possibly death.

The following is an External Stress Index. This Tool may assist in evaluating current stress level and is based on external events that occurred within the last six months. All you have to do is add up the appropriate values.

Life Event Value

Death of a spouse 100

Divorce 73

Marital separation 65

Jail or imprisonment 63

Death of a close family member 63

Serious personal injury or illness 53

Marriage 50

Fired at work 47

Marital reconciliation 45

Retirement 45

Change in health of family member 44

Pregnancy 40

Sex difficulties 39

Business readjustment 39

Significant change in financial state 39

Death of a close friend 37

Change to a different line of work 36

Foreclosure of mortgage loan 30

Change in number of arguments with spouse 31

Change in responsibilities at work 29

Son or daughter leaving home 29

Trouble with in-laws 29

Outstanding personal achievement 28

Spouse begins or stops work 26

Begin or end school 26

Change in living conditions 25

Trouble with boss 23

Change in work hour conditions 20

Change in residence 20

Change in schools 20

Gain of new family member 19

New mortgage or significant loan 17

Change in sleeping habits 16

Weight gain or loss over 10 pounds 15

Total score of external stress events -------------

You may have additional external stresses, not mentioned above. In any event, refer to part 2 tomorrow to evaluate your score. Source :Stopping The Clock,Dr's. Klatz &Goldman.

Don Nichols ,Overcoming Cancer , Polio and Being the Best He Can

2012-03-02T11:17:00.000-08:00

In 1973, I left the faculty at Oakland Community College in Farmington Hills, Michigan to take a teaching position at California State University, San Bernardino. Last week, Steve Lesser, a first cousin of mine, currently employed at Oakland Community College as a financial aid student advisor sent me information about Don Nichols. While at Oakland Community College, my friend Don was Dean of Students. I have not seen nor heard about Don since.

In 1996, when Don was 59 years old he made a decision to bike 2,000 miles across America to raise money for charity. Don wanted to give back to help babies born with birth defects as the March of Dimes paid for his polio surgeries. He said he wanted to prove “I could accomplish what others thought was a crazy goal.” Don spent seven years of his childhood on crutches, in wheelchairs, with leg braces.

Don purchased a garage sale 10 speed bike and two books on cycling for one dollar each. He then started training by biking many hours week after week. He quickly found out about the sore butt syndrome, and eventually overcame the soreness. He then began to enjoy the rides, and bought a 21 speed TREK. From 1996 to 1997, he logged over 3,000 miles in training. Michael Bolton’s “I Can Go the Distance” and Bob Seger’s “Against the Wind” assisted him as he biked down Jefferson Avenue against the backdrop of the Ambassador Bridge that connected Detroit with Ontario, Canada on June 21, 1997. After about a month on the road, Don reached Key West, Florida. By September 1, Don and his wife had collected over $20,000 for the March of Dimes. Don had accomplished both goals.

Just this week, I received a letter from Don. Among other things, he told me that he left the cold weather in Michigan because of post—polio syndrome and relocated in Florida. He got polio when he was three, and had corrective surgeries that permitted him to walk and run when he was 11. In 1972, he started jogging and has run over 36,000 miles, these past 40 years. His current goal is to run a marathon. He has a problem because he is unable to keep enough weight on to do the training. His current regimen is running about 25 miles a week and biking about 70. He says exercise on a regular basis, has worked for him, has provided energy, goes without colds or flu and does not take any medication. As a two-time cancer survivor (malignant melanoma), Don is a living testament as to overcoming, empowerment, and being the best that he can.

Don you are an inspiration to all. I am pleased that we have reconnected after all these years. Keep healthy. My aunt Eva told me growing up “If you have your health, you have it all.” She was right.

Kite Surfing, Learning, Aging, and Running in the Rain

2012-03-01T09:37:00.004-08:00

I found another sport to play . The following was found in the January 17, 2012 edition of the Wall Street Journal. Young Louis Gomez, at age 65, first encountered kite surfers on Lake Geneva, Switzerland. He told his wife that this sport did not exist when he was a kid and “I wanted to do it; it was a challenge.”

You might wonder, what is a kite surfing? Well, it is a small surfboard, propelled across the water with wind power harnessed in a large kite held by the surfer. The sport originated and was popularized in Hawaii.

Young Gomez, has a background in skiing and racket ball, and is enthusiastic about sports. Now this retired software engineer resides in Florida, Even though he had knee replacement surgery in 2008, he has become an avid kite surfer. He admitted that in the beginning he could only be on the board for about 20 minutes at a time and had a sore body. Now he is in condition, and is no longer sore.

Currently, Louis practices about three hours a day and has learned tricks. He can now spin and jump up to 20 feet at a time. When the winds fail to cooperate, he seeks out other low-impact water sports such as stand up paddle boarding, kayaking or sailing. On land, he jogs, and rides his Trikke T8 a three wheeled scooter.

Each morning, Louis has a fruit smoothie mixed with flax seed, nuts and vitamins. To reduce sugar and salt he created his own Greek yogurt. He also bakes bread in the bread machine, replacing butter with applesauce to limit the fat.

Recently, Louis, age 73, had cortisone injections in his fingers to deal with tendinitis. After his play, he ices both knees every night to deal with his discomfort as result of jumping on his kite board. He said. “Getting old is not for wimps.” Louis is doing it, so can you?

By the way, I ran a short 5 mile loop yesterday and did not experience any discomfort with my Achilles. Today, Secretariat, and I might run. However, as I write this blog it is raining like cats and dogs. He has not called to tell me he is not coming. In any event, the trail is going to be wet and sloppy. From Secretariat: I was a little late. Frank wanted to run on the road because he thought the trail would be wet and sloppy. I told him "no" and called him "a wuss "so we headed for the trail. Yes ,it was wet and sloppy and my feet are frozen. My hands are numb and I am soaked but we had fun and feel better for it.

The Balance Between Training and Listening to Your Body

2012-02-29T11:10:00.000-08:00

"Forget past mistakes. Forget failures. Forget everything except what you're going to do now and do it."– William C. Durant

Monday I ran and walked a short 5 mile loop. Basically, I was checking my Achilles for the level of discomfort. There was minor discomfort, near the beginning, and none during the end of my run. The rest of the day felt good as far as my Achilles. That was a good sign.

Tuesday, Secretariat arrived early, and we decided to do a short 5 mile run. I mentioned, my Achilles and was pleased with doing another short run in order to check my Achilles status. I began our run, in the lead, at a comfortable pace. Everything was fine. After a while, Secretariat got the lead and quickened the pace which was good. Roughly, a half-mile from the finish of our run, he increased speed again “I heard your steps behind me.” I told him that was a flimsy excuse for him to run faster. I sped up and kept him within view. My Achilles did not bother me at all. I was an extremely pleased.

Secretariat told me about an article that he had read about a study that related to people sitting during their day. The article suggested that we keep track of the amount of time that we are sitting. It is believed that we would be surprised at that amount. We know that for the contemporary person, sitting can be bad for health. A life without exercise can spell disaster.

After our run, I felt energized and terrific. I know that if I had stayed home, I would not have felt as good. We know that less activity seems to sap our energy with lethargy as a result.

When I was training for my Western States 100 mile endurance run, Steve Elliott told me to stand as much as possible during the day in order to prepare for the length of time that I would be on my feet. At the time, when he ran that event, he was a mechanic, and worked all day standing. He believed, according to Secretariat, that standing was cross training.

I know at certain times; I stand as much as possible. When I park my car, I do not mind parking at a distance. When Linda and I were on our cruise last year, I always walked the stairs and I do mean always. My motto “keep moving” is pertinent and relevant.

It seems to me that one way to begin or start an activity program is to focus on sitting less. Consider, keeping a log as to the amount of sitting and evaluate your results. After doing that, make a plan and implement. Consider William C. Durant’s words. He makes the point “do it. “ I agree, do you?

White Lies,Anger, Hate, and Forgiveness

2012-02-28T08:51:00.000-08:00

– George Jean Nathan "No man can think clearly when his fists are clenched."

"Forgiveness is the economy of the heart.…forgiveness saves the expense of anger, the cost of hatred, the waste of spirits."– Hannah More

These two quotes are right on and pertinent. I agree that when angry, rational thought gets clouded. Being angry or upset are negative emotions. When experiencing negative emotions, we are no longer relaxed nor at peace with ourselves. In other words, we are out of balance. Negative emotions are like a filter; they cloud our thinking and interfere with the ability to see the full picture. When that happens our behavioral responses are generally negative as well. Negative thoughts often lead to negative behaviors. The expression “count to 10 before responding” means hopefully, the anger has passed. Sometimes you may have to count to 20 or 100 in order for the negative emotion to pass. In other words, pay attention to self, in order to get a handle on your emotions before responding

The second quote suggests that when you are able to forgive, you benefit. If you are not able to forgive and hold onto anger and hatred, these negative emotions are like a cancer eating away at us. Not many of us want to be near or around that toxic individual. Holding on to anger and hate is not only a waste of energy, but it is a disease as well.

Let us neither face the fact that the world is not perfect nor are people. Who has not been wronged at one time or another? We do not always like, in our perception, how we are treated. It is easy to experience injustice or being treated in a non-healthy or hurtful way. The key is being able to deal or confront the injustices when they happen. If not, come to grips with the negativity so that you can hopefully forgive the other. Remember, one definition of” forgive “means” to pardon another person.” It does not mean you have to like, love, or continue the relationship with the other. To forgive essentially means to let it go and move on- it does not mean forget.

The following found in the February 20, 2012, edition of Time based on a 2009 survey of physicians around the US may or may not pertain to you. For your information, 34% of physicians surveyed reported that they did not feel required to disclose medical errors to patients; 55% of physicians admitted to being more positive about patient’s prospects than was medically justified; and 10% of physicians said they had told their patients something untrue in the previous year. The explanation for the “white lies” was the fear of malpractice suits and well intentioned concern. I am sure you would rather hear and know the truth as I would.

Running By Feel

2012-02-27T10:23:00.000-08:00

Last Saturday, February 25^th Secretariat and I headed to the Auburn Overlook to participate in a memorial run. The turnout was good and the participants brought all types of food for afterwards. There was no official start time, and runners could run as many miles as they wanted. The suggested course was to run from the Overlook in Auburn and then to Cool, turn around and then return for a total of about 16 miles. The weather was a little on the chilly side, but who is complaining?

Secretariat and I arrived a little before 8:30 AM and began our run shortly thereafter. After crossing No Hands Bridge we stopped at the aid station, filled our water bottles, and proceeded towards Cool. As we approached the infamous”Training Hill”, I raised the question “does it make any sense to climb the hill?” Secretariat got out in front and began the climb and I followed. Shortly thereafter, three young runners passed me. That climb was never easy nor was it today. After reaching the top, Secretariat was there waiting for me. We then headed in the direction of the fire station In Cool. Upon reaching the fire station, there we found an aid station posted by Bill Jackson for all the runners. I referred to Bill as Roger, because Bill is an avid tennis player. We got supplies and headed back on the trail, this time, avoiding the Training Hill. After leaving the aid station at No hands bridge, we headed in the direction of the Overlook.

I acknowledged my tiredness. My Achilles was bothering me as well. We did some walking, and then some running. I felt better when I was walking. We talked about the possible explanations as to why we were tired. The explanations ranged from not drinking beer during the week to lots of previous running miles. In essence, it did not matter as to the “why “when in the present. Paying attention to your body is what counts. There was not much motivation to continue running, for me, under these circumstances. Walking was okay at that point.

I arrived back at the Overlook after Secretariat who already started eating. I changed out of my wet running jersey into dry clothes, and then had a delicious lunch. Soon after, we left for home. That evening, I rested, iced my Achilles, went to bed early and took ibuprofen. The next morning I felt good and was without discomfort. Sunday, I rested and walked about 2 miles. I plan to run Monday. I must add that, my next race, the Way Too Cool, 50 K., is just a few weeks away and in my thoughts.

10 Super Foods ,Diabetes,and Centenarians

2012-02-24T09:27:00.000-08:00

The next time you purchase your foods consider the following 10 “super foods.” This list is recommended by the American Diabetes Association for diabetics. They contend that there is no single best diabetic diet. According to the Association, some people do well on a low fat diet, and others do well on a low-crab diet. They do suggest that losing weight helps control blood sugar. Even if you are not diabetic or pre-diabetic, evaluate these foods for you. Information regarding the American Diabetes Association was found in the February 13, 2012 edition of USA Today.

1. Oranges, grape fruit for fiber and vitamin C

2. Salmon, fish high in omega-3 fatty acids-stay away from breaded and deep fat fried varieties

3. Spinach , kale foods low in calories and carbohydrates

4. Tomatoes, pureed, raw, or in a sauce provides vital nutrients such as vitamins C, iron and vitamin E

5. Sweet potatoes packed full of vitamin A and fiber

6. Blueberries, strawberries and other berries loaded with antioxidants, vitamins and fiber

7. Beans such as navy, black, kidney which are very high in fiber

8. Fat-free milk and yogurt which are good sources of calcium and vitamin D

9. Whole grains, pearled barley and oatmeal are a good source of fiber and potassium

10. Nuts and seeds such as walnuts and flax seeds as they contain omega - 3 fatty acids

A couple of observations: 1. Look at the many choices and varieties of foods found in our large supermarkets where nutritional and vitamin information can be found on packaging. 2. Look at the number of supplements and vitamins found on their shelves as well. Why do we need extra vitamins and supplements? Are we not getting the necessary amount of vitamins from everyday foods?

More observations: 1. Did you ever see an overweight centenarian? 2. Do you know of any in -active centenarians? 3. Did you ever see an overweight vegan?

It appears that eating smart like a vegan or going on a Mediterranean diet, and incorporating physical activity are important for one’s physical health. For what it is worth, the price of beef is going up.

Enriching Your Life With Friendship

2012-02-23T12:31:00.000-08:00

Just today, I received a very complementary e-mail from Penny the sister of Tony a.k.a. Secretariat. She mentioned that he was her role model and when things are going difficult in her life, she tells others about Tony and Debbie’s relationship since it helps her as well. She added that he takes after their mother with his wonderful personality and laugh.

I first met Secretariat back in 1997 in San Jose, California at Mt. Hamilton. I entered the Mustang classic’s limited distance endurance ride and was parked next to Tony and Jeff Windenhausen who were partners in the ride and tie event put on by Dan Barger. Both men were very friendly, and that began my friendship, as well as my introduction into the world of ride and tie, endurance, and ultra running. Back then, I was living in the Bay Area and had a full-time psychotherapy practice.

I moved to the foothills of the Sierra Nevada’s in December of 1999. Once there, I became interested in riding the Tevis. Luckily for me, both Secretariat and Tom Christofk, experienced ride and tie and Tevis competitors introduced me to most of that trail. Not only had that, but Secretariat’s wife Debbie provided me with detailed instructions about logistics and items for crewing for that most difficult ride.

In 2000 when I rode the Tevis, I was met by both Debbie and Secretariat at Forest Hill, who assisted with the crewing. Upon reaching the finish at the fairgrounds in Auburn, I was met by Secretariat who assisted me and my horse Raider. In 2002, when I ran the Western States 100, I was met by both Debbie and Secretariat at Robie Point near the finish. I am fortunate that Secretariat and Debbie have been there at these important times in my life.

I am also privileged to know a person like Secretariat. He has been helpful in so many ways and I am honored to be his friend, and running partner. It has been great to be able to share my ideas with him and receive his feedback. My life has been enriched by this friendship which is why I wrote in my book Prescription # 3 “Enrich your life by making friends, sharing interests, learning about others by becoming part of the new group.” Thank you again.

Secretariat,Tony Brickel,Julie Suhr, and the Tevis Cup

2012-02-22T11:09:00.000-08:00

I would like to introduce my friend and running partner Tony Brickel, otherwise known as Secretariat. Tony a motorcycle racer, Jeep enthusiast, endurance rider, ultra runner, and ride and tie competitor first became interested in the Tevis Cup about 30 years ago. Because of his competitive nature, he was attracted to this 100 mile endurance ride, because it was known as the toughest 100 miler on the planet. He quickly learned that in order to do well, on this historic ride, it was important for him to become an accomplished and tough ultra runner. According to him, “I am not one to let my horse do all the work, it is important for me to do my share too.” As you can see, he had two goals. The first was to complete the Tevis and the second to become a well conditioned long-distance runner. Translated, this meant he had to learn to run up the hills and canyons as well as being able to tackle the steep, switchbacks at Devils Thumb. If you ever climbed Devils Thumb, you know what I mean.

Tony became very efficient and talented as an ultra runner. That ability served him well in running competitions, ride and tie events, as well as earning 10 Tevis Cup buckles including a top 10 finish. After a brief retirement from running and putting on extra weight, he has returned to running with a vengeance. I refer to him as Secretariat, because of his ability to never give up, grind it out, and to pull away from other runners as the one and only Secretariat did.

Tony is famous for his wonderful deep laugh, his nature and his goodwill. He has wonderful stories about his childhood, including his mom and dad and brother and sister. His mom, at the age of 96, lives in Southern California. Sister Penny, a couple years older, is a personal trainer and a century bike rider. His wife Debbie, recently retired, has three Tevis completions, and just last week, spent three hours at the gym exercising. There are many more stories about Tony, and I will hold them for a later date. In essence, Tony’s competitiveness and his spreading goodwill define him as a person. Thank you Tony for being the friend you are.

On another note, Matt Scribner of the Western States Trail Foundation is putting on an evening with author Julie Suhr on March 29, 2012 at the Auburn Gold Country Fairgrounds. Julie, an endurance riding legend, has ridden over 30,000 endurance miles, has 22 Tevis Cup buckles including three Haggin Cup wins. Join us on this occasion. Additional information can be found on this blog.

Overcoming Tragedy

2012-02-21T09:17:00.000-08:00

"The tragedy in life doesn't lie in not reaching your goal. The tragedy lies in having no goal to reach."– Benjamin Mays

This quote by Benjamin Mays is both central and pertinent of one’s being. The word tragedy refers to and is defined in the American College Dictionary as something dreadful, fatal, and even pathetic. The word tragedy does not tell the whole story in referring to one’s life. Having goals is necessary for one’s mental health, and defines who we are as people. A person without goals cannot and does not live as a fully functioning healthy human being. Freud defined a healthy individual as one who can and does love and work. Inherent in Freud’s statement, is an individual with a goal. Loving and working does not happen by accident and without effort.

With a goal, an individual has direction and purpose. When you have a goal, you have to think, plan, research, implement or place effort to accomplish the task. In other words, look at one’s behavior and you will likely figure out that individual’s goal or goals. Goals should be specific, clear, measurable and reasonable. The more realistic the goal, the more attainable it is.

An illustration of poorly defined goals is as follows: “I am going to lose weight” and” I am going to run tomorrow.” These statements are neither precise, nor measurable and as a result not defined well. The goals “I am going to lose 5 pounds in the next 30 days” or “I am going to run for five minutes tomorrow” are clear, specific, measurable, reasonable, attainable and well defined.

For me, I planned to run 20 miles last Sunday. In order to accomplish that, I selected a 20 mile trail to run. Monday, I ran a 5 mile loop. Today, Secretariat and I will hit the trail for our run. I have five days to run at least 25 miles in order to accomplish my training goal for the week. My 50 mile goal for this week is a sub goal since my main goal is to run the “Way Too Cool” 50 K. next month. Notice my goal is specific, clear, measurable, reasonable and attainable. In other words, my behavior defines who I am.

Running in Scottsdale,Arizona and Weight Loss Models

2012-02-20T10:28:00.000-08:00

Linda and I traveled to Scottsdale for a brief getaway. On the way, we stayed in Las Vegas. I had not been in Las Vegas since the 80s. I did not recognize where I was. Wow!

In Scottsdale, I ran at a sports complex that had 10 regulation size soccer fields. The terrain was flat with closely cropped grass. Running around the sports complex allowed me to appreciate the wonderful trails back home. I also missed my running partner Secretariat. Running was not as much fun, and I did not laugh as much as I did back home. After running, each day, for little over an hour, I hit the fitness and exercise station at our resort. All in all, I was pleased that I was able to both run and work out with the free weights.

Returning home, there was a phone message from Mary Freeland. Mary, it turned out crewed for Fred Jones back in 1966 on the Tevis. She read my book and told me that she and she husband were the ones that assisted Fred on his ride. At the time, Fred was the director of the California state park system, and was appointed by Gov.Pat Brown. Mary worked for Fred back then. She had not seen Fred for many years and was anxious to see him again. I am happy that Mary has the opportunity to hook up with Fred again.

Secretariat entered a 21 mile run on Saturday and completed it less than four hours. We will run on Tuesday, and I will hear about the particulars.

The following was found in the February 13, 2012 edition of Time. Guess what? There was a study of doctors and their care of patients who were overweight. The findings found that doctors who were overweight or obese were less likely to discuss weight loss with their overweight or obese patients. 30% of normal weight doctors discussed weight issues with their overweight patients, compared to only 18% of overweight doctors.

If you were overweight or obese, and your overweight or obese physician talked to you about weight loss and health, what would you say to that doctor? Certainly, the physician would not be credible. The old saying, “do what I say” Is not as powerful than” do what I do.” if you are overweight, and your physician is overweight, he might not be the right one to talk to you about weight related issues. What do you think?

Day eight, Chapter 14, Jack Sholl

2012-02-17T07:23:00.001-08:00

In 1950, Jack literally met his wife Joan, on the Schuylkill River. Joan was rowing down the river, while Jack was rowing in the opposite direction. Never shy, Jack managed to find Joan, and ultimately courted and married her. Joan was a member of the only girls rowing club at that time.

Jack and Joan had two sons. To no one’s surprise, one son rowed for the University of Washington and the other son rowed for the University of California at Berkeley. To further bolster the family’s ties to rowing, Joan was the first woman Olympic official in rowing, officiating at the Games in Atlanta, Georgia in 1984.

After graduating from college in 1953, Jack returned to Philadelphia and went to work for John B. Kelly, the Olympian rower. What I was talking to Jack about this part of his life, he casually mentioned that John B. Kelly was Grace Kelly’s father. According to Jack, Franklin D. Roosevelt supposedly said, “John Kelly is the most handsome man I have ever met.” Jack, of course was also introduced to Grace Kelly’s husband, Prince Rainier. Not only was he a patriot, Jack also associated with royalty.

In 1955, Jack joined IBM. He was on the ground floor of the computer world, and stayed with IBM for 29 years. He moved to New Jersey, New York, Pennsylvania, and finally to California in 1981. He was the ultimate company man, working long hours to climb his way up the corporate ladder. He traveled all over the world, and trained many of the CEOs of large corporations about computers. Even though he gave his all to the company, he still found time to jog during the week and row on the weekends. In those days, the company always came first. Jack eventually retired in 1996 at the age of 71.

By now you have a glimpse into Jack Sholl’s background. The rest of Chapter 14 describes Jack’s competitions, and his favorite race. Also, insight into Jack’s character, who he is, and how he accomplished his goals are included.

Jack is a prince of a man. Jack and Joan visited Linda and I this past summer. I invited Secretariat and Debbie to join us for dinner. Prior to Secretariat meeting Jack, he was skeptical of some things that I told him about Jack. After that meeting, he told me he was no longer skeptical. One of the many gains, for me, in writing this book was the people. I got to know the individuals better. In the process, my life has been more enriched in so many ways. Perhaps, I will write more about that. I thank you Jack and Joan. I am happy to be your friend.

Day seven, Chapter 14, Jack Sholl

2012-02-16T11:02:00.001-08:00

After returning home from the service in 1946, Jack attended a Philadelphia Phillies baseball game with a buddy. Upon finding his stadium seats, an attractive young female usher appeared and dusted off the seat. He thought to himself, “She’s cute” (and probably more that he did not tell me). She returned later on in the game and asked Jack if he would meet her at the Pennsylvania Athletic Club. Not being shy, coupled with the fact that usher, Rita Lyons was pretty, and he quickly said, “Yes.” Jack joined her at the club, the very club, in fact, where he was introduced to rowing; a sport he has excelled in for over 64 years.

That meeting with Rita changed the direction of Jack’s future. Upon returning from the service, he simply did not know what path to take in his life. His father put pressure on him to go into the trades. He wondered what to do.

While rowing for the Pennsylvania Athletic Club, Jack’s coach Rusty Callow told him that he could help Jack get admitted to the University of Washington. Jack took him up on the offer, and was welcomed at the college in 1948, where he eventually graduated in 1953. Jack also rowed for the University of Washington while studying there.

Day six, Chapter 14. Jack Sholl

2012-02-15T07:29:00.001-08:00

As a boy of about 10, Jack got into a fistfight with the neighborhood bully, who bloodied Jack’s nose during the fight. Jack returned home with blood spattered on his face, whereupon his father took a good look at him and became angry with Jack, so it seemed. His father immediately and I mean immediately, marched Jack back to the bully’s house. Jack fought him again but this time, he bloodied the bully’s nose. That was the last time that bully ever picked on Jack.

When Jack was asked what lessons he learned from his father, Jack proudly replied, “To stand up for your rights, do not back down, and do not quit.” Jack learned that early lesson well, and it continued to guide him. Jack does not know how to quit.

After spending that year at the shipyards, he did join the service and fought honorably for his country.

Jack attributes parental support for some of his success. His father paid for trumpet lessons when he was a kid, as well as the Boy Scout paraphernalia needed. His parents came to his functions and always told him he did a great job. He still remembers his mother bragging to others about him. Jack does well with extrinsic reinforcement. Actual praise is one of his motivators.

To be continued

Day five, Chapter 14 Jack Sholl

2012-02-14T08:10:00.001-08:00

A few days before the Fourth of July, the Philadelphia Inquirer published article about Jack and the Normandy Liberty Bell. The reporter asked if Jack was going to be one of the bell ringers that year, to which Jack replied. “No.” Shortly after the story was published, numerous readers contacted the Inquirer, suggesting that Jack should be a bell ringer. That did it! Jack rang the bell with great pride. He told me, “It was one of the greatest thrills of my life, and it all happened by fate.”

In 1942, Jack was a junior in high school and wanted to enlist in the service in order to protect his country. At that time, enlistment required parental consent. His parents weren’t willing to sign the mandatory papers, so a rebellious Jack left high school immediately and went to work as a ship fitter apprentice on the USS Wisconsin.

At the shipyard, boxing was the main source of entertainment for the men during lunchtime. Each fight lasted three rounds or less. At the time, Jack weighed 145 pounds. He won his very first fight. In his second fight, he fought a heavy weight. That lunchtime fight, my friends, was his last. But do not get the impression that Jack wasn’t tough. He was (and is) plenty tough...

To be continued

Day four, Chapter 14 Jack Sholl

2012-02-13T07:17:00.000-08:00

Jack asked these gentlemen if they would like to participate in a Fourth of July ceremony called “Let Freedom Ring.” This ceremony was directed by an act of Congress, which states that the US Liberty Bell is to be tapped 13 times by direct descendents of the signers of the Declaration of Independence at exactly 2:00 PM., Philadelphia time. Jack was not a ringing member of that ceremony, but he helped recruit over 13,000 bells to be rung at the appointed hour. Churches, school houses, army bases, city halls, etc., participated in the ceremony. Jack asked, his new French friends if they would ring the Normandy Liberty Bell 13 times on the Fourth of July at 8:00 P.M. Normandy time. They agreed.

In 2004, Jack attended an international rowing championship Regatta for Master oarsmen in Hamburg, Germany. After the competition, Jack drove to Normandy, where he met with Patrick Daudon, the man responsible for casting the Normandy Liberty Bell. Jack asked Daudon if the Normandy bill could be sent to Philadelphia for the July 4, 2005 “Let Freedom Ring” ceremony. Jack used his influence as a member of the Philadelphia Society of Sons of the American Revolution to get the Pentagon involved with the project. Government wheels turned, and the U.S. Navy delivered the Normandy Bell to Philadelphia for the celebration.

To be continued

Day three . Jack Sholl, Chapter 14

2012-02-11T06:00:00.000-08:00

Jack also contributes time as a voolunteer for the US Coast Guard in San Diego, California. He is very proud to be associated with those who keep this country safe. Jack volunteers for the National Park Service in Philadelphia. Each summer, he conducts half hour tours of the West Wing in Independence Hall at the Independence National Historical Park. He is a prolific reader of American history with emphasis on the president’s. Jack ends his tours reminding people that Philadelphia is the birthplace of America. After his presentations people frequently ask him, “Did you teach American history in high school or in college?” His consistent answer is, “No, I worked for IBM for 29 years.”

Jack tells an engaging story that incorporated his experience as a volunteer at Independence Hall, and his identity as a patriot. In February 2004, he was stationed as a volunteer at the actual Liberty Bell. Several well-dressed gentleman approached him and asked if they were permitted to take his picture in front of the Bell. After they snapped a photograph, they mentioned it was likely to wind up in a glossy brochure distributed throughout France. These men told Jack that with the permission of the National Park Service, they had scientifically copied the Liberty Bell dimensions the previous night. They added, “We are going to cast an exact replica for our bell, of course without the crack that would ring in E flat.” This glossy brochure was to advertise their “Normandy Liberty Bell,” to be unveiled in May 2004. They hoped to get permission to install it in the American Military Cemetery at Omaha Beach in Normandy.

To be continued

Day two-Chapter 14, Jack Sholl, Patriot, Rower, Gentlemen Unparalleled

2012-02-10T07:22:00.001-08:00

A few years ago, Jack was scheduled to be a guest speaker for two Sons of the American Revolution presentations at Independence Hall in Philadelphia. Even though he was in pain and was taking pain killers, because of his multiple melanoma( cancer of the bone marrow), he still arrived to give his presentations. He quipped, “I did not want to walk in even with the aid of a cane, but I did so in spite of my vanity.” After the first presentation, Jack was invited to lunch by the committee. They plan to visit a tavern that, according to history, was a favorite drinking and eating spot of none other than John Adams. Jack sadly declined, because of his physical discomfort. He added, “I wanted to go but I was hurting too much. But I received good feedback about my presentations; they liked them.”

Jack frequently gives historical presentations all over the country. In my discussion with Jack, he did not think I knew about Hyam Solomon. I told him I had learned about Hyam and the fact that he helped finance the American Revolutionary War. Jack responded with, “I frequently give PowerPoint presentations about George Washington going to Hyam for financial support for the war effort. Hyam did not let Washington down. He was able to get contributions from his synagogue to support the revolutionary war; he was a real patriot.”

To be continued

Jack Sholl: Patriot, Rower, Gentlemen, Unparalleled-Chapter 14

2012-02-09T09:16:00.000-08:00

Jack Sholl, born October 30, 1925, is one of rowing’s most respected and revered legends. And in his mid-80s, Jack still continues to compete in rowing. Jack has been competing for 64 years in this sport at all age levels.

Jack also defines himself as a patriot. He’s a proud member of the Sons of the American Revolution and has served as president of the Coachella Valley Chapter. It’s interesting to note that Jack’s grandfather, Peter Shumaker, met William Penn eight generations ago. Yes, the William Penn who was a champion of democracy and religious freedom, as well as the founder of the Province of Pennsylvania. The principles he established for the Pennsylvania government served as an inspiration for the United States Constitution. Jack’s grandfather met Penn along with a group of farmers in the late 1600s in Germany. Penn encouraged them to come to the new land , and Peter Shumaker did just that in 1695. Another relative of Jack’s owned a Tavern near Philadelphia, and to Jack’s surprise he learned that this relative played a significant role In the Underground Railroad, a network of persons who helped escaped slaves on their way to freedom in the northern states in the 1800s.

To be continued:

Elite Runners Are Mortal Too

2012-02-08T08:54:00.000-08:00

Well I finished this year’s Jed Smith, 50 km race over 10 minutes slower than last year’s. I was okay with that. My last 50 Km race was in May of 2011 at Malibu and I had not run over 22 miles since. Further, I missed at least two weeks of conditioning towards the end of December, because of a cold.

The previous Saturday, Secretariat and I ran a half marathon at Stinson Beach; a good training run for me. This year’s Jed Smith race was also a training run since next month’s Way Too Cool is much more difficult. I wanted to cover both the miles and get in the necessary amount of ground time before next week, since Linda and I are leaving for Arizona. I might not be able to get in another long tough run before Way Too Cool.

At the finish line, I talked with one of the race directors from the Buffalo Chips Running Club about presenting a short talk before one of their Tuesday evening runs. I then received my award, a second place finish - an embroidered stocking cap. I was okay, coming in behind Bill Dodson. Bill holds the United States record for 50 Km. in my age group. He simply runs faster than me.

Also of note, was that my award was the same as Mark Richtman the overall winner for the 50 mile race and Meghan Arbogast who was the first woman in 50 mile race coming in third place overall. Incidentally, she holds the women’s US record for the 100 km. I told her that Mark Richtman was in my book, because of ride and tie, but she was not because she was too young. Just kidding!

Oh, I forgot to mention, the young stud that ran like Mariah did not finish his race. He did not pace himself correctly, and crashed and burned. That young man was impressive. To be able to run that fast, wow! Apparently, he was going to ask Mark for pointers. Good idea! Also, I met Craig Thornley, the newly appointed Western States 100 race director, starting in 2014. Craig was at the race site smiling and seemed very friendly. Good luck Craig, being race director for Western States is an awfully big job.

After the event, Secretariat and I received our most important awards. He knew of a Baskin-Robbins store on our way home. Stopping there, we received our much-deserved prize for our hard work-ice cream. What a treat and a great way to finish the day. Thank you Secretariat for joining me again at this year’s Jed Smith. Your friendship is appreciated. On a side note, Secretariat told me yesterday that I take him for granted. We both laughed about that. Life can be good and is good.

Mental Toughness and Running Ultra Marathons

2012-02-07T08:56:00.000-08:00

Paying attention to my inner thoughts during the run, I told myself the following: I calculated how many miles I had completed ; I calculated how many miles to go by comparing it to some of the training runs that Secretariat and I do. For instance, I thought of one our 15 mile loops, then a 10 miler, followed by a 5 mile loop. In other words, I broke up the remaining distance into different, similar and familiar running segments. I also paid attention to the discomfort in my Achilles tendon. Sometimes it felt okay, and other times it did not. For me, it seemed better to acknowledge the discomfort than to pretend it was not there. I also repeated this mantra “I can and I am going to do this.” Further, I told myself, that I was going to run from point to point and then walk from point to point at other junctures on this course.

At some place on the fifth loop, Secretariat said” I want you to beat that man in the green jersey and that is your goal.” So I made sure to keep and stay in front of that green jersey. A few times, I asked Secretariat to look behind to see if the green jersey was in view. I was pleased when he said “I cannot see the green jersey.”

Mark Richtman passed a few times and I remarked to Secretariat that he did not look good as his head and body seemed more out of whack. The last time he passed us, we looked at our watches, and it became clear that he was not to break the record today.

On the fifth loop, we were walking on the Wyatt Bridge, and youngster Mark Falcone called out and referred to us as soft as he passed. He was a ride and tie competitor, a Tevis Cup completer, as well as a Western States 100 buckle owner. Shortly after that, Greg Soderlund, race director for the Western States 100, called out “It is still Saturday.” Thanks guys for your humor.

On to lap six the final lap and I was not unhappy about that. Secretariat again ran ahead as he was on a mission for another beer. Unfortunately, the cute volunteer had left and he was disappointed. Not only did he not talk to the cute girl, he was without a second beer as well. Poor guy! From Secretariat: It's tough being a pacer, I need beer!!!

To be concluded tomorrow.