ENDURE: August 23, 2013

There's no substitute for preparedness.....

We made it.  Gilford, New Hampshire and the absolutely gorgeous Lake Winnipesaukee.....bigger and clearer than I thought it would be.......the perfect swim venue for a triathlon.  The weather was predicted to be just about perfect for racing (cooler than usual and overcast, but no rain) and everything was coming together nicely.  We even got a parking spot right near the swim start, something we didn't expect to get.  Snug in our wetsuits we made our way down to the beach to get the day underway.  There were ten of us altogether (8 racers and 1 relay-team), and about 2000 or so of our closest friends all with the same goal - to pull ourselves 1.2 miles through the water, push ourselves 56 miles on the bike and finish it off with 13.1 miles of lakeside running. We got ourselves warmed up, listened to a great rendition of the national anthem and age-group by age-group made our way into the water.  I had several goals on the day, including a smart and relaxed swim, a strenuous (but not hard) bike ride and a strong run......which, if all done correctly should put me near the front of our group and in the top quarter (or better) of my age group. Admittedly I hadn't found the same focus in training as the year prior when I had raced this distance last, but I was confident that if I followed a smart race plan, I could pull it off. The final twist was that this year there was a real threat my younger brother Eric would beat me, which although something I've grown accustom to in running, hadn't yet happened in multi-sport......nothing like a little sibling rivalry to keep you pushing right?  But I wasn't too worried.....I figured experience would win the day. 

As the horn went off, my plan went into motion.  I got past the initial bumpy stage of the swim and got into a good rhythm....and beyond the occasional bump or kick from a competitor, all was nice and relaxed.  1.2 miles later I exited the water about where I expected to be.....not terribly tired, about the right time and (relatively) quickly out of the transition area and onto the bike........which went about as planned.  About 10 miles into the ride I decided that seeing the whole course (to have a mental picture of the hills) would've been a good thing, but no biggie, nothing I couldn't handle.......by the turn around near mile 30 I was making good time and things were clicking along.  By the 56th mile mark my legs were tired, but not more than they should have been and again, in and out of transition I went......to start phase 3 of my plan, a strong run.  It usually takes me a mile or more to have the rubber-feeling exit my legs and start to feel comfortable running but this time something was different.  I got to mile one and felt my left quadriceps on the verge of cramping, something that has never happened before.  I worked through it but the legs were heavy and decidedly not going along with the plan.  Mile 2, no different....my pace slowed even further.......mile 3, again, not much different.  I got to the turn and there it was, the big Pro-Activity "Mr. P-Body" logo on the front of Eric's shirt only a few hundred yards behind me.  This was a lot to take in.......it meant that not only was eating my run time (which I expected) but that he must have ridden my pace or better on the bike....not good.  It was at that moment I realized today was NOT going to work out as planned.....A minute or so later he passed me (cordially asking if I was alright)....racer speak for "you don't look so good".  I wished him well and away he went......it turned into a long day; and I re-learned a powerful, yet incredibly simple lesson......if you want the result, do the work and show up ready. 

As I got to the 1/2 way point, my wife and kids cheered for me and I shrugged some.  Lindsay also asked me if I was alright ("you don't look so good") and by then I knew the answer......I was fine.  There was nothing wrong really.....I just didn't have it.  I was out of gas and was going to pay the price of not showing up as prepared as I should have been......lesson learned.  Even with the hint of bitterness that comes from knowing I didn't bring my best this time, with 10 in the race and 10 finishers (in addition to 3 for 3 the day before), I am extremely proud of our team for taking-on and tackling this big challenge......more than 1/2 of which had never raced the distance before. 

I suppose no one likes to learn a lesson the hard way, especially not hyper-competitive people, but this is EXACTLY what challenging ourselves is about isn't it? This is the ENDURE concept that we are always pushing......stretching our limits and learning things along the way......paying some "tuition" and then trying again with a different (and hopefully better) perspective.  In the end showing up unprepared cost me about 30 minutes and will go down as my slowest 1/2 marathon to date, and it won't be one of my prouder race results......And so it's back to work for me, but this time reassured of the truth of a lesson that couldn't be more valuable......sometimes it's just that simple: if you want the result, you have to do the work and show up ready.

Have a great weekend,

Mike E.

MOVE: August 29, 2013

Running Downhill 

A few weeks back, we offered some tips on running uphill. Well, if there's an uphill on your course, chances are there will be downhills too. Downhills are great places to recover and make up time, but they can be hard on your body. 

Proper technique is key - running downhill is not just a matter of "taking the brake off" and going fast; being out of control may get you injured or cause you to lose your rhythm and speed too.

Following are a few tips to help you run the downhills successfully and safely (and not out of control like the photo to the right):

1. Body Positioning

It's most common to run downhill leaning backwards and slamming your heels while taking long, gaping over-strides. This may provide a feeling of speed and control, but it actually slows you down; it also strains your joints and results in quivering quads.

Instead, focus on keeping your body perpendicular to the ground by leaning forward from your ankles and landing with your feet under your hips. Gravity will naturally pull you downhill, and you will run faster and save your quads too.

2. Look Downhill

Focus your gaze approximately 30-40 yards in front of you. Looking down at your feet can lead to greater strain on the neck muscles and spine, which can lead to fatigue especially in the latter part of your run.

3. The Arms Have It

Downhill running uses the arms mostly to maintain balance and rhythm; there is no need to swing the arms hard since gravity is powering you downhill. Keep your elbows slightly away from the side of your body and get your arms in rhythm with the foot strike that you use on the flats. As you increase your leg speed, increase your arm swing to keep a smooth and flowing rhythm.

4. Strengthen and Engage Your Core

Think of your abs, glutes, hips and back as the stable base that your limbs work around. These core muscles will help absorb the impact forces your body needs to cope with during the downhill strides.

5. Relax

Relax and allow your body to move freely without tension to avoid exhaustion and soreness. Concentrate on maintaining rhythmic breathing by continuing to breathe deeply and avoiding shallow panic breathing. Allow your body to fall downhill - you will have more control if you learn to push fear and tension out of your mind.

6. Slow Down

If you feel you are running too fast, do not break with your feet, just make smaller strides but at a faster cadence.

  

Happy Training!

  

Connect: August 16, 2013

Cowboys, Trigeeks and Trailblazers, Oh My

I've been lucky enough to sit through some incredibly interesting presentations by some very renowned experts in the field of population health lately.   It's been both eye-opening and reassuring at times, but to me, the most intriguing theme that just keeps coming up is the critical impact our environment has in shaping our habits.  The research on the topic makes a pretty convincing argument that many of our choices and behaviors are far more automatic (and perhaps even predictable) than we might initially think.....natural responses to the environment we're in.  If, for example, you live in an environment that has easy access to active-pursuits such as safe walking paths or biking lanes, you're far more likely to move regularly (if you've been in Manhattan lately you've seen LOTS of Blue "citi-bikes" that support this). 

Along the same lines, if you live in a neighborhood that has a bustling farmer's market or other sources of low-processed foods readily accessible, you're more likely to add fresh fruit and vegetables to your diet. Unfortunately, the opposite is also true - researchers have shown that if you live in a place that is fast-food dense (high number of fast-food establishments per square mile) or unsafe to walk or ride your bike, you are far more likely to have chronic disease risks including obesity, diabetes and even pain syndromes.  This is also the case when barriers exist to getting fresh food, such as long distances or unsafe travel to local grocers (imagine not having a grocery store in your hometown).  These areas of the country have been called "food deserts", to give the image of a place that is nutrient-barren, and there are more of them than you might think (Google it).  

The long story short?  The population health science has shown that we are in many ways a product of our environment, whether it be good, bad or ugly......and the less we think about it, the more automatic and predictable our resulting behaviors become.  So how can we put this knowledge to work for us and make the odds of success better?  The simple answer is - either work hard to steadily improve the environment where we live, work and play or search out and find a great environment (and get there any time we possibly can). This might mean developing and fostering friendships with people who do healthy and active things, or spending time in places where healthy food is just part of the normal fare; And, of course it means doing everything we can to make sure our loved ones are right there with us.....  

Over the last few years several members of the Pro-Activity team have been testing this tactic.  We've rallied our families and a few courageous clients to seek out and spend some time in active-healthy environments.  It usually starts in the winter months discussing events that meet the criteria of challenging AND fun, but also must be one where active people come together, even for a short time, in a healthy environment.  In a way, it's become an end of summer tradition......a tip of the cap to the active lifestyle.  It started a few years back with the Rock-n-Roll 1/2 Marathon in Virginia Beach, and expanded into a couple of hiking adventures up Mt. Washington, challenging AND fun.....but this year, we decided to up our game a little bit and picked the Timberman Triathlon in Gilford, New Hampshire; a brand-new challenge for many in the group and known for its "festival like atmosphere", where a few thousand folks of all ages and abilities descend on the shores of Lake Winnipesaukee (of "What about Bob" fame) for races of multiple distances, from the "Timberkids" races all the way to the "half-ironman", a 70.3 mile event (1.2 mile swim, a 56 mile bike and a 13.1 mile run - back to back to back). 

For some, the tradition acts as a reason to train hard and stay focused all summer; for others it's a new challenge to conquer; and for yet others, it's a chance to reinforce good habits for their kids by modeling healthy behaviors......and although the 2013 event is now history.......the planning for 2014 has already begun.....and will continue well into the winter......leaving you plenty of time to put yourself "in the loop" for the next adventure. And if you want to get a good feel for what's in store....check out all the Facebook and Twitter posts from the weekend....special thanks to all of the awesome supporters out there!

And last, since we know not everyone could pack up and head north for Timberman, we've decided to have a few local events this year as well.  On Friday 8/30 several members of our team will be helping a future Eagle Scout as he builds a walking trail and on 9/1 we'll be celebrating our 15th year in business with an ol' fashion summer BBQ and Hoedown......whether you're good at blazing new trails (literally) or ready to shine up your spurs, pack the family up and mosey on-down to BaseCamp31 to help us celebrate - we're happy to have you as part of our environment......just RSVP here.  Whether you're still searching for that healthy environment, or already working on the one you're in, the 100 days of summer are dwindling fast.....enjoy what's left!

RECOVER: August 9, 2013

You Sunk My Battleship

The summer is getting near its end.....although I'm pretty sure it's too early to declare the heat over and done with.....I know it's getting near the end because my kids are starting to get a little punchy.  They haven't actually admitted that they are ready to go back to school........but despite camps, activities and everything else that makes up an eventful summer, they're still "bored"......even in the midst of shark-week.  

After dinner they pulled out battleship, the Hasbro game, from the closet.....you know, the old, boring, plastic version, with no sounds or beeps or lights, but yet still engaging. And as "B3", "E4", "H9" and a series of other combinations were called out, I slipped into nostalgia and remembered playing the game myself.....and then I started thinking about it.  We're all playing this game every single day.  How many times a day does a risk "hit" us?  Maybe it's blood pressure or blood glucose, maybe it's stress or lack of exercise, maybe it's driving in a congested area alongside people doing dumb things......or maybe it's just sitting too much......but every day that we don't combat the risks is a day when the "hit" count is creeping closer to the point where we're sunk. 

The more I thought about it, the more the analogy fit.  One ship might represent physical health, another mental health & stress, another might be financial health, and yet another might be your relationships (social health).  Since they rarely get equal attention, one area is the more formidable "battleship" where another is the little ship that can only take a couple of hits before it's sunk.  So how do we build a defense against the constant barrage of risks that we face?  And where do we start?   

I had this exact conversation with someone earlier today.  He was ready to make a serious effort at improving his health and had at least three areas that he had identified as targets.  All three definitely needed work.  I think he was a little surprised when I suggested that he pick only one.  We agreed that all three need attention.....but starting with an overhaul of habits could weaken his resolve...... 

After a few minutes of weighing it all out......he decided exercise would give him the most benefit initially......and so we've set out to restore his fleet.  Of course, turning a submarine into an aircraft carrier is nearly impossible.....but turning some rough habits into better ones is not......I hope to be reporting about a great success in a few months......stay tuned.

CONNECT:August 2, 2013

When All the Work Pays Off......

This past weekend I saw the very definition of achievement unfold before my eyes....again and again and again.  I was in Lake Placid, NY for Ironman USA, one of the more famed courses on the circuit....and one of the harder ones to get into.  I was not a competitor this time, but doing my part as a volunteer in the medical tent (which increases your odds of getting in the following year). As you can imagine might be wise placement after a 140.6 mile event in July, the medical tent is located right at the heart of the action by the finish line.  My shift wasn't supposed to start until the evening (when most people who need medical assistance start rolling in), but my cell phone battery was dying so I figured I'd get the flow of the place and find an outlet.  After a little while there and some good conversation, I heard some noise and cheers as the men's pro leader (Andy Potts) came into the area to transition from bike to run.....and shortly thereafter others began rolling in.  I saw a few more of the pros coming in and then some of the elite "age-group" athletes including a few faces I recognized (congrats Bill C on an amazing effort) and eventually a steady stream of folks who were wrapping up the 112 mile bike ride and then heading out to run the marathon.  A few hours later (OK, 3 hours and 2 minutes later), while many of the competitors were still out riding, Potts, the favorite, made his way back, this time across the finish line followed (eventually) by more than 2000 others. 

With the position of the medical tent, I was lucky enough to see many of the finishers....some who came through with huge smiles, a few who jumped or skipped across the finish line and others who had given it all they had and came in on very wobbly legs that didn't want to go any more. It even included a sweaty hug from my kid-brother Greg (congrats to you too) who finished his first Ironman event there. Each person had their own story, their own reason for trying to claim the title of Ironman.....and truly, it never gets old to see; but there was one that will stick in my mind for a long time.....it was the finishing moment for Jennie Hansen, the female champion of the day. As she neared the finish line, I found myself standing next to her friends and coach who were visibly excited as she came into view.  It only took a few more seconds and there was Hansen bursting across the finish line in a moment of what could only be called pure joy (and maybe even a little disbelief) as she hoisted the finish line over her head proudly and then continued to burst, this time into tears. She had never won an Ironman event....but at that moment, she redefined her "possible". See the picture here.  It was really cool to watch.....inspiring for sure....it was true achievement.

The essence of achievement can be hard to capture in words.....but you know it when you see it because it's made up of the same things for everyone regardless of the endeavor - a bunch of hard work, a willingness to keep going even when others have stopped (or told you to), more sacrifices than are probably wise and a few moments when you question if it's all worth it......but then, eventually it all comes together and you do something you weren't sure you could......soar to new heights and set a new bar.

And so, as we enter August and summer slowly fades into fall it is our hope that you MOVE efficiently, FUEL wisely and RECOVER fully each day so you can ENDURE every challenge you face on the road ahead. We hope that you CONNECT fully with those around you so you can share in their moments of triumph and they can share in yours......but most of all, we hope that you keep marching forward toward your goals.......so you too can redefine your possible.

Now go do something extraordinary,

Mike Eisenhart, PT

Managing Partner, Pro-Activity

CONNECT: July 25, 2013

More from the mirror......

Several weeks back I sent a note that talked about mirror neurons, the "hard-wires" that cause our brain to mimic what we see.....to literally run the electrical circuits that unfold in front of us.  In case you missed it - here's a simple recap - recent research has found a structure in the brain (called the mirror neurons) which is key to our ability to learn.  We see something happen (good or bad doesn't matter) and our brains fire the neurological circuits that would be responsible for doing the thing we saw....even if we don't actually do it.  The reason why this is so important is that every single one of us is impacting the learning of the other.  We literally "watch and learn" everything we do.....from a very early age. I ended that particular communication by asking you (the reader) to think about what reflection you're creating in the world around you....

So although mirror neurons were not the topic I had expected to cover this week....after seeing a very powerful video I felt like I had to.  So whereas you know I'm never short on words in these communications - I'm simply going to ask you to take the (at least) 6 minutes it would take to read the weekly update and instead spend 6 min watching THIS VIDEO......and when you're finished, ask yourself what is being mirrored back to you every day?

Have a great weekend,

Mike E.