Showing posts with label greek yogurt. Show all posts
Showing posts with label greek yogurt. Show all posts

Sunday, May 14, 2017

The First Race - 6 Years Later

            It’s hard to believe that I ran my very first road race 6 years ago today.  I can still remember it like it was yesterday.  I had been a runner in 7th and 8th grade but lost interest in high school.  My Uncle Steve had taken up running again and he told me I should run the Boston Marathon with him.  This was 2006.  I figured why not try?   I ran 5 miles along the Cape Cod Rail Trail in Dennis after not warming up.  It was a huge failure.  I pulled every muscle in both legs, it took six weeks before I could walk right.  I quietly retired.  Grand opening, grand closing.

Arriving on race day in my Old Navy fleece.
Fast forward 5 years.  I had only begun running again 6 weeks earlier, as a way of trying to get the attention of a girl I was interested in.  One ten-minute mile got me hooked, that and the fact that she was helping coach me.  I rushed into my first race, a 5K, because I was actually seeing and feeling the difference running was making in my life.  I lost 12 pounds from my first run to race day and in all would lose 40 total before plateauing.

Recently I came across a photo my Uncle Steve took of me arriving at the event.  I definitely looked the part of a running novice wearing my Old Navy fleece rather than a track jacket like I would do many times after.  One thing was the same then as it is now, I started running in Brooks shoes and to this day I still do.  Well, I will admit that I have tried others, Saucony, Asics, Mizuno, New Balance, but none of them work for me like Brooks.

            I had a wheat bagel and Dannon toasted coconut vanilla Greek yogurt as my prerace meal.  That would become a staple that I superstitiously still hold on to today.  Another staple from that day was choosing my starting line theme song.  Every good movie needs a good soundtrack, right?  I chose the entrance theme of WWE Superstar Triple H, performed by the band Motorhead, as my theme.  The opening line is ‘It’s time to play the game,’ and that was how I felt, like I was an athlete making my big league debut.
           
And the aftermath
Not to disrespect anyone who ran that race but my feeling of being an athlete making his debut might have been a bit much for the CapeAbilities 5K in Hyannis, Massachusetts.  Sure there were some great runners, but many were average folks, and some walkers, not exactly the Olympics.

            I was grateful to my Uncle Steve, a veteran of more marathons that I have total races, as he was thrilled I was joining his club and decided not only to run the race too but shadow me along the way.  He slummed it up with me, barely breaking a sweat.  It was a gray and cool mid-Spring morning made cooler by the fact that much of the race was along the water.

            I made a rookie mistake of inhaling a GU Energy Gel less than halfway into the race.  Anyone not familiar with them they are a thick gel filled with carbs, electrolytes and other essential minerals to help fatigued runners get an extra burst.  Sounds good and it is.  However the people that use these things are usually waist-deep in a marathon, or at least a half, not a little over a mile.  Anyway, I started gagging on it trying to force the stuff down.  I am sure my uncle rolled his eyes a bit.

Sorry kids, I'll stay seated.
            I was gassed just over 2 miles in, not that I had any ideas of winning.  As I came around the last turn to head toward the finish line my uncle asked me what I had left in the tank.

            “Nothing!” I said.  He told me to give it everything I had and finish strong.  My brain understood but my body sputtered along like an old go kart.  I crossed the finish line just as my sister Kate, her boyfriend Jim, and my nieces Kaleigh and Emma, and nephew Landon arrived.  They got to see me cross the finish line and crash to the ground in a heap.

            In what would become another race tradition I found a nice quiet spot of grass on which to lay.  I was exhausted but the kids wanted to take photos, they gathered around me like an old man in a rocking chair.  I had finished 39th overall, with a time of 24:28, a pace of 7:53/mile.

            I had a feeling of accomplishment that I had rarely felt.  It showed me that when I really wanted something, or occasionally someone, I could do it.  It was something to be proud of, and something that anybody with the desire can do too.  Races are exhilarating, the running community is something everyone should be a part of.  I have done 40 races now and still remember this first one above all the others.  I guess it is part of my origin story.

            Six years have passed and many things have changed.  I have been injured more than enough to make someone want to quit, but the running bug is real.  I have trained for, and run a full marathon, and also been injured while training for said marathon.  I love running but the concept of 20+ mile training runs does not appeal to me anymore.  I have run races with some of my closest friends, run races with my mother, and maybe have helped inspire others to take up running as well. 

Fitting symmetry, my current shoes and my first shoes, both red & silver Brooks.

            Honestly even with all of the changes that have occurred in these six years I would do it all again.  This chapter has been one of the best, and worst, of my life.  I do pride myself on never being boring and predictable though.  So in that way it has been a resounding success.


            Thanks for reading, maybe I’ll see you on the road someday!            

The Game - Motorhead

Friday, February 24, 2017

Volume I, Issue IV - Stretching


The Main Event: The Importance of Stretching

Anyone who has ever done any sort of exercise has felt sore at one time or another.  Any bout of strenuous activity like yard work can lead to muscle soreness as well.  Stretching can help ease the soreness, and can help prevent the soreness if done regularly. 
There are many reasons why one should stretch before and after exercise.  Some of those include: decreasing muscle soreness and increasing range of motion, improving posture, reducing stress, and promoting circulation.¹
There are two types of stretching, Dynamic and Static, each have their own benefits.
Dynamic stretching is when a person stretches in a quicker fluid motion, such as shoulder rolls, marching, etc.  It is usually done before a workout as the rapid movements warm the body up, prepare the body for working out, as well as simply stretching the muscles out.
Static stretching is when a person places a muscle in a sustained stretch.  These usually last anywhere from 15-30 seconds, although longer is not a bad thing.  These are usually done after a workout to lengthen the muscles back out after a period of intense contraction due to weight training, or cardio.
For older adults stretching, both dynamic and static, is imperative for maintaining flexibility and range of motion both of which decrease as people age.  While heavy weight lifting might not be in the cards later in life stretching may offset some of the loss of strength by keeping muscles loose and flexible.
This hearkens back to a few blogs back when the benefits of yoga were addressed.  It is a perfect combination of stretching and strength training as one must hold positions in classes.
Whether dynamic or static, stretching is very important.  It should be as important as the actual workout itself.  Take five minutes before and after a workout to stretch those muscles and maintain your flexibility and range of motion and help to prevent injury.  Your body will thank you.   

Workout Song of the DayEye Of the Tiger – Survivor
             

            Buy It On iTunes: Eye of the Tiger - Survivor


Snack of the DayGreek Yogurt: This is a perfect low-fat, low sugar, high protein snack to have at any time.  Greek yogurt is thicker, has roughly double the protein of regular yogurt, and is an excellent source of calcium and potassium among other things.  The key is to use plain non-fat Greek yogurt.  It can be topped with nuts, fruit, cinnamon, almost anything. 


What’s In My Gym Bag?Yaktrax: These are an excellent product to have for those who enjoy running outside in the winter but don’t want to risk injury on slick spots, snow, and ice.  Named for the Tibetan Yak, these slip on cleats give any runner sure footing through some of the most challenging outdoor winter runs.  They slip on the soles of your shoes and then strap securely across the front so they don’t come off.  So popular are these products that the company has branched off into making Yaktrax for everyday activity, work, skiing, and mountain climbing.  They are a great gift for any outdoor lover, or yourself.
            Where To Buy: Yaktrax.com


Did You Know? - You need to burn about 7000 calories to lose 1 pound of fat.¹

Motivational Quote - “Strength and growth come only through continuous effort and struggle.” – Napoleon Hill


About Me - I am a World Instructor Training School (W.I.T.S.) Certified Personal Trainer living on Cape Cod, Massachusetts. I am an avid runner with forty races under my belt from 5K’s to marathons.  My goal is to share my experiences and love of fitness with as many people as possible whether through this blog or through training.  I would love to chat via email at ChristopherSetterlund@gmail.com
If there are any questions, or topics you would like to see covered in future posts please contact me.  If you would like to train with me I am currently plying my trade at Mid-Cape Athletic Club. You may call them to inquire about an appointment at 508-394-3511, visit them online at Midcapeathletic.com, or visit their club at 193 Whites Path in South Yarmouth, MA.