tag:blogger.com,1999:blog-53198539588515485592024-03-13T04:41:38.705-07:003 Sport FitnessCoach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.comBlogger71125tag:blogger.com,1999:blog-5319853958851548559.post-55981095347168809302017-06-08T05:07:00.001-07:002017-06-08T05:07:13.397-07:00<strong style="background-color: white; color: #500050; font-size: 12.8px;"><span style="font-family: Arial, Helvetica, sans-serif;">Top 5 Benefits of Working Out for </span></strong><br />
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<strong style="background-color: white; color: #500050; font-size: 12.8px;"><span style="font-family: Arial, Helvetica, sans-serif;">Mesothelioma Patients</span></strong><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">By Katherine Keys</span><br />
<span style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;"><span style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;"><br /></span>
Exercise offers many benefits for anyone's health, and those benefits are especially powerful for someone with mesothelioma. Mesothelioma is a </span><a data-saferedirecturl="https://www.google.com/url?hl=en&q=https://www.mesotheliomalawyercenter.org/what-is-mesothelioma/&source=gmail&ust=1497009663338000&usg=AFQjCNHaiQGGARmtu5u6XCw_YKxc-Z1sRA" href="https://www.mesotheliomalawyercenter.org/what-is-mesothelioma/" style="background-color: white; color: #0088cc; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px; text-decoration-line: none;" target="_blank">type of cancer</a><span style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;"> that affects the mesothelial cells that line body cavities, especially in the lungs, and the most common cause of this cancer is from asbestos exposure. Strength training and moderate work-outs can offer incredible value to the body and psyche of someone dealing with this type of cancer.</span><br style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;" /><br style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;" /><strong style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;">More Energy and Less Fatigue</strong><br style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;" /><br style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;">When someone has cancer, both the illness itself and the treatments to fight it can produce tremendous fatigue. Moderate physical activity with a physician's approval can help to combat that by increasing energy levels by </span><a data-saferedirecturl="https://www.google.com/url?hl=en&q=https://www.nccn.org/patients/resources/life_with_cancer/default.aspx&source=gmail&ust=1497009663338000&usg=AFQjCNEVllsIrgLHhQUMkJwr7wV0AIzMPA" href="https://www.nccn.org/patients/resources/life_with_cancer/default.aspx" style="background-color: white; color: #0088cc; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px; text-decoration-line: none;" target="_blank">at least 40 percent</a><span style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;">. Regular physical activity can also promote restful sleep, which aids body tissues in their work of repair and restoration. </span><br style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;" /><br style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;" /><strong style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;">Improved Mood and Mental Faculties</strong><span style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;"> </span><br style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;" /><br style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;">Frequent physical activity is one of the most reliable ways to help improve someone's mood and outlook on life. According to the </span><a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://www.apa.org/index.aspx&source=gmail&ust=1497009663338000&usg=AFQjCNFnEP9fItNYkqY2scSUr06n3RXaHA" href="http://www.apa.org/index.aspx" style="background-color: white; color: #0088cc; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px; text-decoration-line: none;" target="_blank">American Psychological Association</a><span style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;">, the effects of working out can be powerful to improve mental health since it seems to increase the brain's production of serotonin, which elevates mood. It also can help with mental clarity and focus. Additionally, it may improve one's outlook on life by giving someone a sense of purpose and accomplishment. When dealing with cancer specifically, there may be many things beyond patients' control, and taking care of their bodies gives them something tangible that they can do to impact their health in a positive way. </span><br style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;" /><br style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;" /><strong style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;">Better Appetite and Reduced Nausea</strong><br style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;" /><br style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;">For cancer patients, eating enough can be a struggle between the ravages of illness and the waves of nausea that can accompany cancer treatments. Moderate physical activity can stimulate the appetite as blood sugar is used up by the muscles during a work out, so a patient usually finds the desire to eat. Chemotherapy is notorious for causing nausea, and regular activity can decrease these side effects and allow someone to enjoy a meal again. </span><br style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;" /><br style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;" /><strong style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;">Longer Life Expectancy</strong><span style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;"> </span><br style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;" /><br style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;">Cancer patients who work out may have found a source for the fountain of youth. </span><a data-saferedirecturl="https://www.google.com/url?hl=en&q=https://www.mskcc.org/blog/what-are-benefits-exercise-during-and-after-treatment&source=gmail&ust=1497009663338000&usg=AFQjCNGFCL7lXUAAWH1PdFN9eg4UU23iCQ" href="https://www.mskcc.org/blog/what-are-benefits-exercise-during-and-after-treatment" style="background-color: white; color: #0088cc; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px; text-decoration-line: none;" target="_blank">Multiple studies</a><span style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;"> have shown longer life expectancy in patients who work out regularly after being diagnosed with cancer. Even going for a walk before a chemotherapy treatment can be helpful as it stimulates improved circulation, which in turn could help to carry the treatment more effectively into the diseased cells. </span><br style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;" /><br style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;" /><strong style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;">Healthy Stress Response</strong><br style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;" /><br style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;">Cancer patients who work out regularly are usually better able to handle stress, which can help them navigate the challenges of their condition. </span><a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://www.apa.org/helpcenter/exercise-stress.aspx&source=gmail&ust=1497009663338000&usg=AFQjCNGUaWWXzLoA2iMPDKeOfc9dPWMPtw" href="http://www.apa.org/helpcenter/exercise-stress.aspx" style="background-color: white; color: #0088cc; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px; text-decoration-line: none;" target="_blank">Research</a><span style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;"> suggests that physical conditioning increases the brain's amount of norepinephrine, and the mind uses this neurotransmitter to mitigate the effects of stress. It has also been proposed that putting the body through the work of strength training can help it to practice its ability to respond well under stress.</span><br style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;" /><br style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;">Exercise can significantly improve the life of someone who has mesothelioma. Check out </span><a data-saferedirecturl="https://www.google.com/url?hl=en&q=https://www.mesotheliomalawyercenter.org/blog/benefits-getting-active-mesothelioma-patients/&source=gmail&ust=1497009663338000&usg=AFQjCNFEMAutKJ5H90asIFhVKehc-cF2qg" href="https://www.mesotheliomalawyercenter.org/blog/benefits-getting-active-mesothelioma-patients/" style="background-color: white; color: #0088cc; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px; text-decoration-line: none;" target="_blank">this article</a><span style="background-color: white; color: #500050; font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 12.8px;"> for more benefits of strength training and working out in patients with this type of cancer. Always be sure to check with a physician before starting a new physical activity program.</span>Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com0tag:blogger.com,1999:blog-5319853958851548559.post-66804088947127375912014-05-29T12:15:00.000-07:002014-05-29T12:15:37.830-07:00Off to Alcatraz...As I'm writing this I have one brave soul (actually two - one is just for moral support!) traveling to San Francisco. One of them will <br />
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hit the cold San Francisco bay water on Sunday morning with about 2,000 other brave souls. Even during my days of participation (mostly I coach now), I always had time for reflection as to why some human beings choose to push their physical limits. Call me crazy but all I can comprise regarding this question is that there is a since of freedom that comes from participating in such events. Truth is, it's a bit dangerous. But the other truth is that for many people these types of things make them feel more free and more alive than most anything else they do in life. I know...I've been there, and upon reflection of this post, I can tell you my heart, and I think even my body, desires to be back there again some day. But that's not the catch of this comment, the idea here is to challenge anyone who reads these humble words to realize life is what you make of it. If you want freedom and excitement then you have to find it. If you want something that challenges you, then you have to pursue it. In my best guess this kind of stuff doesn't come looking for us. We go looking for it. For you, it might not be triathlon. In truth it doesn't have to be. It just needs to be something, anything, that makes you feel alive. Whether your escaping from Alcatraz or painting your own Picasso, if it gives you a since of freedom and since of being more than just something that consumes oxygen then my guess is you've found your personal freedom. You've found what makes you feel alive. As one of my favorite quotes goes..."we all die, but not all of us really live." Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com0tag:blogger.com,1999:blog-5319853958851548559.post-21226880777203771202014-02-05T19:23:00.000-08:002014-02-09T05:29:44.139-08:00Patience Pride & Pain <div class="separator" style="clear: both; text-align: center;">
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Over the years I have run a lot of races, literally and metaphorically. In both instances you can feel like you're beat around and kicked around. I think it takes a balance of patience, pride, and pain to move through gracefully. Now just because I'm writing about this, don't draw any conclusions that I'm about to give some secret insight on how to get it done. I'm not. What I am going to tell you is whether you're running a race, tackling a triathlon, or facing life head on, God gives you the grace, and through that grace you can find patience, set aside your pride, and endure your pain.<br />
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I remember my first marathon. Fourteen years ago I stepped to the starting line and began a journey of self-discovery that continues today. In those 26 miles I was prideful, and had to swallow my pride. I became angry with pain, and then realize pain was part of the process. I lost my patience and gained it back again. But if there's any coaching advice in this entry it's this. Stick it out. Don't give up. Push through. What lies right before you could be the best path you've ever been on. It's gonna get hard, you're gonna get frustrated, and you might even decide that quitting is a better option. But remember this...having patience, swallowing your pride, and enduring some pain is the mark of a true veteran. As a runner, a triathlete, or in life.<br />
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So don't ask me, because I still become prideful, I still lose my patience, and I still endure pain. All I know however is if I keep training and don't quit, someday it all comes together and I run that perfect race. On that day we realize that the effort, the cost, the gain, and the loss was worth it. You'll cross the finish line..slowly turn, look back and smile. Because your heart will say "See, it was worth it." Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com1tag:blogger.com,1999:blog-5319853958851548559.post-77330480197603733692014-01-10T21:30:00.000-08:002014-01-10T21:30:21.265-08:00Oh Christmas TreeSo you might be wondering why I'm blogging about Christmas after the Christmas season is well behind us. Well the truth is my holiday season is just wrapping up. I had extensive travel over this holiday season, visiting family and friends, and recently returned home. But through all of it, one thing is prominent in my afterthoughts of the 2013 holiday season and that is the Christmas tree.<br />
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<a href="http://3.bp.blogspot.com/-K8_QxktuVAc/UtDWIpOWfvI/AAAAAAAAAPY/qNL_e7pFn1M/s1600/Christmas+Tree.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-K8_QxktuVAc/UtDWIpOWfvI/AAAAAAAAAPY/qNL_e7pFn1M/s1600/Christmas+Tree.jpg" /></a>You see, I am a single dad and spend limited time with my kids. Prior to Christmas, they were visiting and I had the notion that we could put up the tree while they were with me. It was a great moment for them and a glorious one for me. I watched as my eight year old and four year old directed the Christmas tree decoration ceremonies. Now as some of you parents know, and some who don't, these moments create an indelible impression within our memory. Watching my four year old little girl stretch her arm as high as it would reach to place a glimmering ornament on daddy's little imperfect tree, while her slightly older brother acted as the foreman elf, directing the ceremony with exact perfection. I stepped back and watched, and in that moment everything seemed perfect and right. In just a short time the tree was up and decorated quite nicely.<br />
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Just this past Wednesday I returned home from our holiday travels. I returned to an empty house. All the presents were gone and it was time to adjust to the New Year. Yet as I turned the corner the Christmas tree remained. So that evening, I turned on some music, made some tea, and turned on the Christmas tree lights one last time. I stood frozen in time, gazing at the tree, and as I slowly starting removing all of the ornaments, I felt a happy sadness (sure...it's an oxymoron..but I like it.) gently settle in. Happy that with the removal of each ornament it brought back wonderful loving memories of all the sweet moments of the holiday season. Sad because dismantling the little tree made me realize that all too often we lose those wonderful little moments a midst the craziness and chaos of our busy lives. In a single solitary moment my Christmas tree made me remember the meaning of life. So gently, and softly I spoke..."Oh Christmas tree...thank you."<br />
Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com1tag:blogger.com,1999:blog-5319853958851548559.post-31248088415046989902013-12-20T17:34:00.000-08:002013-12-20T17:34:09.734-08:00Whats In A Year?<a href="http://1.bp.blogspot.com/-g8mE0mjQL8E/UrTtl9ZRUPI/AAAAAAAAAOE/hwcK7K2C7C8/s1600/2013+Clock.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="148" src="http://1.bp.blogspot.com/-g8mE0mjQL8E/UrTtl9ZRUPI/AAAAAAAAAOE/hwcK7K2C7C8/s200/2013+Clock.jpg" width="200" /></a>I remember my grandfather telling me, "It goes by faster than you think." As I sit here, eleven days from another year come and gone, it's pretty easy to realize my grandfather was right. I guess the year's end brings personal reflection...facing another year gone with considerable accomplishments, or another year gone with the questionable regret of "Where did the year go?"<br />
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So what's in a year? Twelve months? Fifty-two weeks? Three hundred and sixty-five days? Ups and downs, good and bad, joy and sorrow? It's all inescapable aspects of life. So as we tie up yet another year, try this one on for size. If you are reading this you're still here...you're still alive. That means another chance at another day with a different outcome than the one before.<br />
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In the past year, I have laughed hard enough to cry. Cried hard enough to wish I was laughing. Worked hard enough to give myself a headache. Played hard enough to give myself a headache. I've spent time with family and friends, made new friends and said goodbye to old ones. I struggled with my kids, with my work, and my significant other. I've also found moments of extreme joy, happiness, and love in all of these same things, and created memories that will extend beyond this physical life. Through all of this one thing comes shining through. I'm blessed with every moment...for it's the culmination of these things that make life worth living.<br />
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What's in a year for you?Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com1tag:blogger.com,1999:blog-5319853958851548559.post-44890119130113884772013-05-30T08:59:00.000-07:002013-05-30T08:59:41.171-07:00Basic Tips for Faster Triathlon TimesMost all of us who enjoy triathlon try to achieve faster split times, transition times, and overall finishing times. Over the years I have found a number of basic things a triathlete can do to help improve their times. Here are three basic tips you can follow that should make you a bit faster.<br />
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<b><i>Swim a Straight Line </i></b>- Yeah it sounds easy, but for most it is harder to do than it sounds. Swimming a straight line takes practice and you can practice doing this in a pool and/or open water. Keep in mind that you will have a tendency to swim "off-line" in the direction of the dominant side of your body. So if you are right handed, more than likely you will swim "'off-line" to the right side of your body. One basic way to improve swimming a straight line is to use guided imagery. In a pool, begin this drill by swimming a couple of laps and being mindful of the lane line on the bottom of the pool. As you begin to feel comfortable, close you eyes and visualize this big, black, straight line in you mind. Visualize the line extending from the top of your head to the distant wall. Try to image that you are connected to the wall by this line and focus on having this line "pull" or "draw" you into the distant wall. Take about 10 strokes with your eyes closed then open your eyes and determine if have have veered to the left of ride side of the lane line. Continue to work this drill until you can take 10 strokes with your eyes closed while not veering off the lane line by more than half the width of your body. In open water swimming (OWS), begin by swimming towards an object, like a buoy, boat dock, island, or an object on dry land (like a house, car, big rock...etc). Look up at the object, then drop your head in the water and either try to imagine the pool lane line, or a gigantic rope that is attached to your head and the marker towards which you're swimming. Keep your head submerged (without looking up at the marker) for about 15-20 strokes. Then look up at the marker and determine to which side you have gone "off-line." Rest, readjust, refocus, and repeat the drill. Get to where you can complete 15-20 strokes in OWS without veering too far left or right of the marker.<br />
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<b><i>Load Your Bike</i></b> - Make sure that prior to the start of the event you load your bike with what you will need for the bike portion of the event. Take your helmet and sunglasses and place them on the aerobars. Place your helmet upside down, and place your sunglasses inside your helmet. when you approach your bike, put your glasses on, then simply grab your helmet and place it on your head. Don't forget to strap it on! Make sure you already have your shoes clipped into the pedals. If you're not comfortable doing this, practice it. It's not that hard to do, but it does take some practice. If you decide you don't like this option, that is fine, just simply put your shoes on first when you enter T1. No socks! This makes it much easier and faster! Also make sure you have already loaded your bike with the food and fluids that you will need for the bike portion of the event. Pack it, but realize less is more. Take only what you're going to need.<br />
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<b><i>Get Rid of the Laces</i></b> - Stop trying to tie your shoes! Get some elastic speed laces. These are much easier and more convenient. Some articles out there suggest that having speed laces can save you up to 15 seconds. I say they can even save you more than that because if the old nylon laces come untied, you're gonna have to stop and tie them, and that is going to take even more time! There are a number of different types of speed laces out there, but I highly recommend EZ Laces, <a href="http://www.roadrunnersports.com/rrs/products/EZU100/">http://www.roadrunnersports.com/rrs/products/EZU100/</a>. They can be found at this link and most running specialty stores will also carry them. These types of laces also move with your foot, which is something that nylon laces will not do.<br />
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So there ya go. If you're not already using this tips, try them. What do you have to lose? In fact, they might actually help you win! <br />
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Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com1tag:blogger.com,1999:blog-5319853958851548559.post-23584579082554311372013-05-08T10:48:00.000-07:002013-05-08T10:48:01.270-07:00<br />
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<b><span style="font-family: Arial, sans-serif; font-size: 11pt;">Keeping
Fit on the Road</span></b><span style="font-family: Arial, sans-serif; font-size: 11pt;"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 11pt;">By Mike Manning<o:p></o:p></span></div>
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<span style="font-family: Times, serif; font-size: 13.5pt;"><br />
</span><span style="font-family: Arial, sans-serif; font-size: 11.5pt;">In a perfect world, you'd be able to perfectly arrange the 24
hours in a day, the seven sets of them in a week, and the 52 sets of weeks in a
year to fit your exercise regimen. You'd be able to perfectly fin in your
workout at lunch or during the down time you inevitably find at some point on
your schedule. But life has a certain affinity for disrupting plans. Sometimes
we can't foresee what we're going to be doing in the later part of our fitness
schedule. Or, for that case, where' we're going to be. </span><span style="font-family: Times, serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: Times, serif; font-size: 13.5pt;"><br />
</span><span style="font-family: Arial, sans-serif; font-size: 11.5pt;">This is why you need to be prepared for the inevitability of
performing <a href="http://www.chicagonow.com/fitness-at-home/2013/03/easy-solutions-for-working-out-while-traveling/">your
fitness routine while traveling</a>. That's not to speak literally of course.
No one's expecting you to do crunches while you're sitting on a plane. But say
you have to travel for work or you have the funds for an unexpected vacation.
How are you going to keep your fitness routine intact while you're traveling
all over the place? Here are a few tips on how to do just that.</span><span style="font-family: Times, serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: Times, serif; font-size: 13.5pt;"><br />
</span><b><i><span style="font-family: Arial, sans-serif; font-size: 11.5pt;">1) Don't Settle for Junk:</span></i></b><b><i><span style="font-family: Times, serif; font-size: 13.5pt;"><o:p></o:p></span></i></b></div>
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<span style="font-family: Arial, sans-serif; font-size: 11.5pt;">More likely than not, there isn't going to be enough time to
prepare a delicious home-made meal while you're traveling. With the prevalence
of fast food locations, it may seem like you're doomed to fail. However, this
isn't so. You can opt to eat healthier options instead of those loaded with
grease and fats. It may seem difficult at first, but it is feasible. </span><span style="font-family: Times, serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: Times, serif; font-size: 13.5pt;"><br />
</span><b><i><span style="font-family: Arial, sans-serif; font-size: 11.5pt;">2) Make the Right Hotel Choice: </span></i></b><span style="font-family: Times, serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 11.5pt;">People all over the nation are starting up on a fitness regimen.
Hotel owners are noticing that which can be aptly described as a new fitness
boom. Many hotels are more than happy to cater to their guests in the form of a
workout space or hotel gym. Many are well furnished and some hotels even have
morning runs. Make sure to do some research before booking a hotel in order to
take advantage of this trend. On a trip to San Francisco I used a travel
reviews site to find all of the <a href="http://www.gogobot.com/san-francisco--hotels/">best hotels in San
Francisco</a> and was able to search reviews on their fitness amenities. </span><span style="font-family: Times, serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: Times, serif; font-size: 13.5pt;"><br />
</span><b><i><span style="font-family: Arial, sans-serif; font-size: 11.5pt;">3) Take Advantage of the New Fitness Trends:</span></i></b><b><i><span style="font-family: Times, serif; font-size: 13.5pt;"><o:p></o:p></span></i></b></div>
<div class="MsoNormal" style="margin-bottom: 10.0pt;">
<span style="font-family: Arial, sans-serif; font-size: 11.5pt;">There are a number of fitness
trends arising in the hospitality industry. Hotels are starting to carry
locations for meditation and yoga. <a href="http://www.huffingtonpost.com/2012/01/26/sfo-yoga-room-terminal-two_n_1235363.html">The
San Francisco airport is offering rooms for people to practice yoga in between
flights</a>, and there are more of such programs springing up all the time.
Contact the airport you intend to fly out of and see if you can take advantage
of any similar programs. </span><span style="font-family: Times, serif; font-size: 13.5pt;"><o:p></o:p></span></div>
Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com0tag:blogger.com,1999:blog-5319853958851548559.post-86773424529027164692013-05-05T12:34:00.000-07:002013-05-08T10:35:56.875-07:00Tour De Toad<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-JjIMxGd8km4/UYaz5GhPmhI/AAAAAAAAANc/dkDNmDSrM6c/s1600/2013+TSD+1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-JjIMxGd8km4/UYaz5GhPmhI/AAAAAAAAANc/dkDNmDSrM6c/s320/2013+TSD+1.JPG" width="240" /></a></div>
Today was a super 50 miles at the Tour De Toad in lovely Conway, AR. For those of you who are unfamiliar with Conway, it is in south central Arkansas about 25 minutes west of Little Rock. Every year we have this great little festival (I say little, but it brings in about 20-30,000 people) called Toad Suck Days.<br />
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The festival is filled with events, one which is the Tour De Toad. Today was a great day for the event. We pushed out about 50 miles through the beautiful country side. It was a cool start to the ride, but we had blue skies and a light breeze most of the way. Nate, Kevin, and I rode most of the route together. Nate was hit with a flat early in the ride, at about fifteen miles. Being the old veteran of the trio, I hopped off and helped with the repairs and we were back on the road in about twenty minutes.<br />
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Despite a slower pace than usual for me, today really reminded me why I got into this sport so many years ago. It's simply because it makes me feel free. You see God's work clearly...like a perfect painted portrait of a beautiful world. I think to myself, "Heaven must be really good, because this place is pretty hard to beat!" I feel alive! Wind in my hair, air filling my lungs, muscles orchestrating a focused effort...up and down, slow and fast I go. Where I truly end, God only knows.
So if you are one of those who "use to ride" or maybe you've considered the sport. Try it! Get back into it! See what you've forgotten, or what you're missing. I promise if you take a look at yourself and find your freedom, the bike and the road will call your name.<br />
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Happy riding....Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com0tag:blogger.com,1999:blog-5319853958851548559.post-63504418316730497812012-03-08T16:04:00.006-08:002012-03-23T16:53:39.658-07:00How Exercise Helps Cancer PatientsBy David Haas<br /><br />Does the phrase “cancer fitness” seem like an oxymoron? Fatigue -- not the normal kind, but extreme, bone-weary tiredness -- is a common symptom of cancer treatment, especially aggressive therapies like radiation and chemotherapy. Many people experience fatigue after treatment, too; it often follows them for years.<br /><br />Fatigue makes it difficult for cancer patients to move, exercise, and do all the things they want and need to do. Yet, exercise is the perfect antidote to fatigue. The American Cancer Society encourages it. Research shows that patients who follow a custom-made exercise plan enjoy better physical, emotional, and social health.<br /><br />Granted, exercise is usually the farthest thing on the mind of most cancer patients. But regular physical activity can reduce fatigue, increase energy, and help patients cope with the side effects of cancer treatment. Cancer and fitness may seem diametrically opposed, but exercise is the perfect complement to cancer therapy.<br /><br /><strong>Health Benefits of Exercise</strong><br /><br />Combined with a nutritious diet, exercise helps patients achieve and maintain a healthy weight. It improves heart and lung health; strengthens muscles, bones, and joints; and enhances the immune system, too. <br /><br />Patients who participate in regular activities are happier, healthier people. They feel better about themselves and their relationships. And they are much better equipped to deal with the challenges of cancer.<br /><br /><strong>Motivation and Choices</strong><br /><br />Fitness, endurance, stamina, and strength naturally decline during the treatment phase of cancer. Patients must reach inside themselves for energy and motivation to exercise. The type of exercise and amount of activity depends on initial fitness level, age, cancer type, and other factors. A good plan will fit the patient’s unique situation.<br /><br />An older cancer patient who never exercised may have to start with gentle stretches and short walks. A young person may be able to handle running and tennis games. Bedside physical therapy may be the best option for mesothelioma patients. Yoga is a good choice for breast cancer survivors, but weightlifting should be avoided after surgery.<br /><br />It often helps to join an exercise class, where the members motivate and support each other. An exercise buddy keeps some patients on track. Involving friends and family in a new sport or exercise program is a fun way to add exercise to cancer therapy.<br /><br /><strong>Balancing Activity and Rest</strong><br /><br />Historically, physicians advised cancer patients to avoid vigorous activity and get plenty of rest. This advice still holds true for many cancer patients, who are just too worn out from their cancer symptoms and treatment side effects. It is essential to balance physical activity with periods of rest. Cancer patients must learn to listen to their bodies, rest when they need to, and never exercise without doctor approval.<br /><br /><em><strong>Thanks to David Haas for being a guest blogger for 3 Sport Fitness!!! </strong></em><br /><br /><a href="http://www.mesothelioma.com/mesothelioma/">http://www.cancer.org/Cancer/BreastCancer/DetailedGuide/breast-cancer-after-lifestyle-changes<br />http://www.mesothelioma.com/mesothelioma/</a>Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com0tag:blogger.com,1999:blog-5319853958851548559.post-31783694103908002332011-08-15T10:18:00.000-07:002011-08-15T11:25:27.323-07:00What is the Eurekan?<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-231l3E7jdPM/TklgncY734I/AAAAAAAAANA/UIQZlKf_Vbw/s1600/D%2B%2526%2BL%2Bat%2BEureka.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://4.bp.blogspot.com/-231l3E7jdPM/TklgncY734I/AAAAAAAAANA/UIQZlKf_Vbw/s320/D%2B%2526%2BL%2Bat%2BEureka.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5641146239010201474" /></a>
<br />Eu.re.kan/(noun): A person who completes a grueling 3-day event comprised of a sprint triathlon, 100 mile bike ride, and 10K run. But after reflection on probably one of the most memorable events I will ever attend, the Eurekan is more expansive than a simple defintion.
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<br />The Eurekan brings out the best in people, and I am not simply talking about physical performance. Sure there were noteable performances across the board. But as I sat back and took in the whole weekend I noticed the best in people. Their best qualities had nothing to do with their physical ability to become a Eurekan, but rather their compassion for the spirit of competition and for their fellow athletes. People went out of their way to be their best for others. Volunteers and event staff spent countless hours to make sure the event was a memorable one. Athletes rekindled old friendships and made new ones.
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<br />Time was spent talking, dining, reliving old memories shared together, and creating new ones that will span a lifetime. I watched as people smiled at each other, gave high-fives, and hugs, stopped along the road to help a fellow athlete and stayed side-by-side in order to surmount a challenging event.
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<br />The stage for such an event could not have been any better managed or set in a better location. It came together under a devine presence and in this veteran athlete and coach's humble opinion brought a new level of meaning to "multisport family." As everyone left Eureka Springs, I sat on an old street side bench one last time...trying to soak up every moment of a weekend that provided an opportunity for growth, rememberance, challenge, and yes...I'll say it...love.
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<br />If you missed this event, I would highly recommend that you make it next year. I have been an endurance athlete for 13 years. I have completed Ironman events, been to Boston, and done almost every type of event under that...and nothing that I have done to date provided me with the same feeling, excitment, enjoyment, and all around pleasure that I received from being at the Eureka Springs Multisport Festival.
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<br />Now that I think about it, "Festival" defines it perfectly. An ocassion for celebration. That is exactly what I think many athletes experienced. We celebrated our lives, our abilities, and our friendships. Long live the Eureka Springs Multisport Festival. Until next year I will revel in the memory, and look forward to creating new ones...
<br /> Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com4tag:blogger.com,1999:blog-5319853958851548559.post-43290395585731706322011-06-06T11:20:00.001-07:002011-06-06T11:59:19.087-07:00Moving Forward<a href="http://4.bp.blogspot.com/-LKSx1E1MiDw/Te0i7pEqknI/AAAAAAAAAMw/jBS4SZvWck0/s1600/BostonMarathonFinishLine.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://4.bp.blogspot.com/-LKSx1E1MiDw/Te0i7pEqknI/AAAAAAAAAMw/jBS4SZvWck0/s320/BostonMarathonFinishLine.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5615182718433923698" /></a><br />I remember my first marathon like it was just yesterday, but time has a way of silently slipping away. It was 11 years ago that I made the decision to run a race I had never faced before. My training helped me, but honestly, even though I was "prepared" nothing I could have done would have taken away the anxiety and fear I had when the starting gun sounded. The sounds were different, the place was different, and I was doing something I had never done before. All I really knew to do was to keep moving forward. The question entered my mind, "Could I do this?"<br /><br />Over the next 26.2 miles I experience exuberance, elation, doubt, rejection, defeat, reflection, and accomplishment. It is interesting that even though I face a different race now the feelings are similar. I have done the training, but the day is upon me where I must step to the starting line. Now it all feels different. I am as prepared as I can be, but experience tells me that there will only be slight comfort in that...and the only thing I can do is move forward.<br /><br />Tomorrow I load a trailer hitched behind a vehicle and I drive away to a new place...leaving the only thing I have known over the past 5 years behind me. Have I prepared? Yes. Have I mentally rehearsed? Yes. Will it be any easier? No. Like a marathon, even with the best training there will be moments of pain that the runner will face, and the only thing they can do to prevent failure is to accept the pain and move forward.<br /><br />As I drive away from my home and my children I will face this uncertainty again in my life. It is a new starting line with a significant finish line. There will be pain, there will be doubt, and there will be considerable reflection. As the miles pass by in a race there is time to think...did I do all I could to prepare? What could I have done differently? What did I do right? What did I do wrong? As you move forward there are shadows of darkness of which you must pass. You wish you could run back or avoid them, but you know you must move forward.<br /><br />I will do this just like I have done with so many marathons. I will take one step after another, face what I must, endure what I can, and hope I have enough to make it to the finish. Right now in this moment, that is all I know...Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com0tag:blogger.com,1999:blog-5319853958851548559.post-56922408838472434972011-06-02T20:06:00.000-07:002011-06-02T20:38:31.053-07:00Friends in New Places<a href="http://3.bp.blogspot.com/--WNhOR5w3js/TehWtYK784I/AAAAAAAAAMk/_Ni1L4545x4/s1600/Colorado%2BPics%2B2011%2B003.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://3.bp.blogspot.com/--WNhOR5w3js/TehWtYK784I/AAAAAAAAAMk/_Ni1L4545x4/s320/Colorado%2BPics%2B2011%2B003.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5613832273099748226" /></a><br />My trip to beautiful Colorado has been everything I hoped for and more. I have managed scenic 25 plus mile bike rides every day since arriving...evening being able to ride from the park at which we are staying all the way to Denver. Along the way I have made new friends in new places.<br /><br />Take Joe here for instance. I walked into the a local bike shop near Littleton, CO and struck up a conversation with Joe like we were old buddies reminiscing over times past. We talked about bikes, memories of racing, the wonders of riding across the Western plains with a backdrop of the Rocky Mountains, and good places to eat.<br /><br />As I left the shop and hopped on my bike for the return trip to the park I thought about how important it is to remember friends and make new friends every chance you get. Some will argue that our life path is predetermined and no matter what we do we only encounter that which is in our path.<br /><br />Maybe so...but I think we are more like the water that flows through the Rocky Mountain rivers. Our path has been set. Our water stays within the boundaries of the banks, but we can move freely within those banks and by doing so we cross paths with those who can make our day a bit brighter, life a bit better, or help us see something a bit clearer which might have been a little foggy at first.<br /><br />The next time you are traveling down your own river and you get a chance to call an old friend or make a new one, don't hesitate...don't put it off to think that you will do it later. If you are presented with the moment, make the most of it. Because I can tell you that my life is richer because of Joe. One look at our pic provides solid evidence that if only for a moment our connection was a high point in our lives...and the memories of that moment will be with Joe and I forever. Plus you never know when the water of our rivers will cross paths again.Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com2tag:blogger.com,1999:blog-5319853958851548559.post-13336847234184746692011-05-21T10:56:00.000-07:002011-05-21T22:16:54.268-07:00Childrens' Heros<a href="http://1.bp.blogspot.com/-ecvniUghbUM/TdgNPNBa93I/AAAAAAAAAMc/-dPdknvmeUI/s1600/2011%2BBBBS%2BBreaden%2BBike%2B2.JPG"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 265px;" src="http://1.bp.blogspot.com/-ecvniUghbUM/TdgNPNBa93I/AAAAAAAAAMc/-dPdknvmeUI/s320/2011%2BBBBS%2BBreaden%2BBike%2B2.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5609247890734774130" /></a><br />Recently my little boy was watching Chicken Little. Without becoming a movie spoiler it is about a little boy (a.k.a Chicken Little) who has a "piece of sky" fall on his head. As the story goes it becomes apparent that nobody believes him...or worse yet believes in him. Even CL's dad directs doubt and critism towards his own son. <br /><br />As I stood there for a brief moment, I quickly found myself emersed in the movie...introspectively wondering why so many parents do this very thing to their own children. I glanced across the room and saw my five year old son...beautiful, full of life and wonder, and new to all the world has to offer. <br /><br />Realizing I am to be his sherpa of life I found myself making plans to show him the world, to be there when he decides to test his own skills...and to always provide support and encouragement...despite the inevitable obstacles and failures on the road of life.<br /><br />Recently he participated in his first triathlon. Like life, the obstacles were set. It was cold (40 degrees), raining, and windy. The rain fell with a hard sting and there was a cold north wind. They came out of a warm indoor swim into the harsh cold...rain...wind. I was there to help him in the transition area, but by the time he left transition you could see him shaking from the cold. Minutes later (what seemed like forever) he was coming into T2. His lips purple and hands red, wrinched with cold. From personal experience I knew the pain. I could see doubt in his eyes, but as he made eye contact with me I knew he was searching for certainty and that is exactly what I gave him. Like a stone pillar unwavered by the elements I stood in the rain...strong and stead fast in my confidence for him. Through clapping, cheering, and a loving connection with the eyes...in less than words I told him he could go on. It was going to be tough but he could make it.<br /><br />He made T2, removed his helmet, and made his way onto the run course. Clothes soaked and hanging from his small frame he moved into a jog. Mom was there to provide support...an encouraging word. And just like that I lost sight of him. He was out there somewhere...doing something...and all I could hope was that what we had given him up to this point in his young life would be enough for him to face this challenge. Consumed by these thoughts, I was brought back by the announcer boldly stating that my little boy had made the final turn and was headed home. With a surge in my own legs I rushed to the finish line. I felt as if I was running my own race. Full of excitement I saw him...rain running down his face, shirt barely hanging from his shoulders, his eyes fix on me...and in that moment he cross the finish line. In some of the worst conditions which multisport athletes face this little 5 year old boy did it. We high-fived and I helped him warm his cold body. In a moment of silence he said..."I did it Dad. Just like you." <br /><br />Being your child's favorite hero is a special privilidge. Don't deny it, accept it, and live it. All children look to their parents for guidance, hope, and inspiration. It should be no surprise that in their own moments they want to prove their worth to you. Be there for them, support them, encourage them, take pride in them, and believe in them. Whatever you do, don't take second place to Superman...be the real hero.Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com1tag:blogger.com,1999:blog-5319853958851548559.post-71250310926517288052011-05-16T21:12:00.000-07:002011-05-16T22:04:50.527-07:00Stability in Changing Times<a href="http://3.bp.blogspot.com/-aHbTeMiHTf4/TdH-cAujo7I/AAAAAAAAAMM/9T4rwZDM2cE/s1600/Dawn%2BRunner.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 223px;" src="http://3.bp.blogspot.com/-aHbTeMiHTf4/TdH-cAujo7I/AAAAAAAAAMM/9T4rwZDM2cE/s320/Dawn%2BRunner.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5607542768238044082" /></a><br />Recently, my life has been like switch backs and fast turns in the Tour De France. I am dealing with some uncertainties and pain, similar to what I have experienced in racing where I thought my legs would not carry me another mile. As life changes and I move into different chapters, I am faced with how that change is going to influence those I love the most. I worry on most nights that I will let those people down...no...that I have already let those people down. I worry that no matter what I do from here, no matter how hard I train, no matter what race I run, I ultimately can not change the course. It is set and now I run.<br /><br />In times like these, I think we all search for something that provides safety and stability. Like the hug from a loving mom, a pep talk from your childhood friend, a quite moment with your favorite song. We look for those things that provide us some security...if only for the moments we are engaged. <br /><br />In these turbulent storms, through the rhythm of my legs, the beating of my heart, the sound of my feet as they wisp across the ground, as I watch the sun set below the dancing trees I search for what I have done right and where I have gone tremendously wrong. I am not sure I ever really find the answer...but I do find some comfort in knowing that with each new day there is a new chance...a chance to get it right, to put together a better effort, to have a better race. At times I feel like if I can just run far enough I will run right into the answers I seek.<br /><br />Right now my shoes and my legs ability to carry me across God's earth are the only things that help me see through the storm. Some might say this approach is running from your problems. I disagree...these moments of uninterrupted time help me see through the fog, to clear away the noise, and focus on what I can do to make the road more smooth with fewer bumps. Like many of you, I have those that depend on me...I have failed more than I have succeeded and desperately I hope as time passes that all my "training" helps me to fail them less and to grow stronger with each hill I face. <br /><br />In time to come I will continue to run, continue to look for the answers on quite runs between dusk and dawn. They are out there...I can hear them in the swift silence of the passing ground beneath my feet. For me, this provides some stability in changing times. <br /><br /><em>Photo by BillRhodes Photo</em>Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com1tag:blogger.com,1999:blog-5319853958851548559.post-36194984825639317482011-05-12T05:45:00.000-07:002011-05-17T10:17:05.133-07:00Finding Yourself Through Fitness<a href="http://3.bp.blogspot.com/-rt5qdS7cDJo/TcwQgSl7D4I/AAAAAAAAAME/cEzKQ0pNQHc/s1600/Ironman%2B2003%2BStart.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 216px;" src="http://3.bp.blogspot.com/-rt5qdS7cDJo/TcwQgSl7D4I/AAAAAAAAAME/cEzKQ0pNQHc/s320/Ironman%2B2003%2BStart.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5605873783102181250" /></a><br />Recently I had a front desk staff member ask me a somewhat personal and conceptually based question. I had just finished a great speed workout on the treadmill and sweat was still beading up on my arms as a result of the effort. As I walked into the snack bar to make myself a smoothie she looked at me almost like she was trying to visually measure my personal drive and asked a simple question..."What drives you?"<br /><br />Immediately I knew she was referring to my dedication to fitness, yet some how I felt like she was trying to tap into a deeper level of my being...potentially contemplating that if I gave her the answer that she could discover that same level of "drive" for herself. Not to say that she does not have her own drive...the things that push her to achieve what she may want to achieve in life. But I knew she was curious to understand the twinkle in my eye that is evident after most of my own training sessions.<br /><br />Of course my answer was less than elaborate, composed and stated like the answer of a grade school boy I said, "I'm not sure." But after some reflection over a day or two I knew it was not an honest answer. Maybe I was afraid that my answer would not be the one for which she was searching or because many people would find it as an empty promise. <br /><br />But since that question was posed to me, over a month ago, it has been a reoccurring theme in my own mind. I decided to blog it. As a prelude to my answer, I will let you know that it is MY answer, MY reason for fitness, and it is something much deeper than just a swim, a bike, or a run. It has to do with my relationship with this world, with God, and with the very reason I was put on this earth. OK...so if that didn't turn you off and you might be thinking, "Hey...I can relate." Then read on!<br /><br />In my childhood I struggled with health. I was a severe asthmatic and had horrible allergies. As a result I was limited in athletics and was never a top athlete. But this did not deter my efforts. I never stopped trying and never stopped fighting to achieve something that at that time was not meant for my body. Over time my health improved. I was told that I was growing out of it, but I also felt there was something besides just the simple answer of growing out if it. All through that time I was as active as I could be. <br /><br />In the late 90's I discovered running. In some way I became connected with it at a deeper level. I developed a relationship with my running and improved my health. My state of condition improved beyond my greatest expectations and running provided numerous benefits. When I would run (and even still today) a sense of peace came over me. Strange as it might seem, even when running fast, things (i.e. life) slow down, they become transparent, and I "see" more clearly...understanding the simplicity of my my being, my existence. Fortunately for me this sense also translates across other realms of fitness, carrying over into swimming and biking. Honestly I have better communion with God during these moments in my life than I do when sitting in church on Sundays. As Christopher McDougall writes, "We are born to run." I take it one step farther...we are born to move.<br /><br />There is nothing more beautiful than a body in movement within the world around us. Without hesistation I can say this is truly a tribute to God's creation of man and earth. Interestingly, I see this concept in motion with many endurance athletes. They are drawn to a pre-dawn run where a cool breeze brushes their face as they watch the sun rise and chase away the mist across a waking wheat field. They find their "rythym" as their heart beats in concert with each pedal stroke as they ride across the country side or through the silent woods. They find joy in the weightlessness offered when swimming through the open water, almost as if you are being held up by the water...as if it's thanking you for your presence there.<br /><br />So what drives me? Probably the same thing that drives most people. The desire to find meaning in life. The difference? I believe finding meaning does not come through some book, some job, or some status among my peers. It comes through my relationship with God, my body, and how I fit into the world around me. I find myself each time I swim or bike or run. We were designed to move. Through movement in God's presence it is apparent to me what I am here to do...and that is celebrate life, to celebrate existence through movement across the face of this beautiful world.<br /><br />So the next time you are out, take a look around. What do you see? What do you hear? Can you hear the voices of the world when you are out celebrating your life through swimming, biking or running? I believe it is there for every one. You just have to open your heart and let it in. If you do this your training will never be the same again! <br /><br />So take time to find the love in you run...Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com2tag:blogger.com,1999:blog-5319853958851548559.post-30304474432529659652010-11-13T12:17:00.001-08:002010-11-13T12:45:32.270-08:00Big Day in Clearwater!<a href="http://4.bp.blogspot.com/__F-K6kqb1H0/TN742lkJ-RI/AAAAAAAAAL0/6cwzGigAP88/s1600/Half%2BIM%2BLogo.gif"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 215px;" src="http://4.bp.blogspot.com/__F-K6kqb1H0/TN742lkJ-RI/AAAAAAAAAL0/6cwzGigAP88/s320/Half%2BIM%2BLogo.gif" border="0" alt=""id="BLOGGER_PHOTO_ID_5539138208392673554" /></a><br />Luke Wilson, Brad Meara, and Jenny Clark had good races today at the Foster Grant 70.3 World Championships in Clearwater, Fl. Luke Wilson lead the group with a very solid performance. Luke had a good swim at 36:00mins, moved through T1 and put together an impressive bike performance managing 22.38mph through the first 25miles...then took it up a notch and finished really strong averaging 24.99mph. Luke was able to move through T2 and hold a 7:11/mile pace to churn out an impressive 4:42:05. Although this is not Luke's best 70.3 performance...anytime you break the 5hour mark you are doing something really special! Great Job Luke.<br /><br />Brad also turned in a sterling performance. During the 2010 season Brad had to take some time out of training to move his family from the KC area to the St. Louis area and took on a new role as an ER doc up near St. Louis, MO. We all know how switching jobs and moving can take away from your training time. Despite this, Brad still put together a great race. Brad was out of the water in 37:43 and like Luke had a very strong bike with 21.30mph through the first 25miles and then shot it up to 22.29mph through the second half of his ride. Off the bike Brad had good legs and was able to manage an 8:10/mile average. Brad flirted with the sub 5hr mark, coming across the FL in 5:07:09. Good job Brad!<br /><br />Jenny has worked very hard to get where she is today. Just a couple of years ago Jen came to me out of foot/ankle surgery and our only real goal was to get her back into some kind of regular fitness routine...and WOW...has she done so much more than this! Jen made 2011 Team USA and World Championships. She showed up in Clearwater having to ride a brand new bike and also had to purchase a new wet suit the day before the race. But evening with this Jen was able to get out of the water in 45:50 and then also had a great bike (new frame and all) riding at 20.00mph for the first half and took it up to 22.15mph for the second half of her ride. Off the bike Jenny pulled out 8:31/mile average and had a strong finish of 5:26:03.<br /><br />Great job to all three athletes. When you get to this level of competition, EVERYONE there is good. It can be hard to go there and think to yourself...well I just had a middle of the pack performance, but it is always important to keep in mind that when you make it to WCs or Kona or are doing something that not very many athletes ever get to do. So pat yourself on the back and say "job well-done!" On to next year!Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com0tag:blogger.com,1999:blog-5319853958851548559.post-36653156077161938732010-11-02T20:27:00.000-07:002010-11-02T20:59:25.958-07:00Taking An Active Role In Community Health!<a href="http://3.bp.blogspot.com/__F-K6kqb1H0/TNDb-KpAYgI/AAAAAAAAALs/mfTt4vkBxoQ/s1600/Shannon+Tavarez.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 180px; height: 295px;" src="http://3.bp.blogspot.com/__F-K6kqb1H0/TNDb-KpAYgI/AAAAAAAAALs/mfTt4vkBxoQ/s320/Shannon+Tavarez.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5535165803093058050" /></a><br />Many of us work really hard to maintain a healthy lifestyle. We get our exercise, we eat a balanced diet, try to manage our stress, and get plenty of rest. For some of us that's all it takes for us to maintain a pretty healthy lifestyle...but there is a bigger picture than this. As a health prevention & promotion specialist I believe that we also have an obligation to try and do our part to make our community and our world a healthier place to live for everyone. This can be done through many ways and I encourage you to try a take an active role in community health.<br /><br />Just today I read about Shannon Tavarez, a beautiful 11-year-old actress from "The Lion King" show who lost her battle with leukemia. The Broadway theater where "The Lion King" is playing dimmed its lights Tuesday night in honor of a fallen lion cub. I went on to read her story about trying to find a bone marrow donor match, and unfortunately she was not able to find one in time. Then I thought about my own children and wondered if this happened to them would there be a superhero out there that could swoop in and help save their life? I sure hope there would be. <br /><br />Her story touched my heart, and I thought..."WOW! What an easy thing for me to do to take one more step in helping my world become a healthier place to live!" So tonight I signed up to become a bone marrow donor to help fight against leukemia. <br /><br />So I challenge all of you endurance athletes out there (or anyone else) who may read my blog to sign up and do the same. Show your support for living a healthy lifestyle and become an active partner in community health! For information on how to become a bone marrow donor visit http://www.dkmsamericas.org/home. I also have the website posted on my blog site under "Blogs I Read." It just takes a few minutes to fill out the required info and then just a little swab of the cheek...and that's it!<br /><br />You never know who's life you might save. What an easy way to become a superhero!!! Do it today.Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com0tag:blogger.com,1999:blog-5319853958851548559.post-62047732134613127392010-10-27T12:35:00.000-07:002010-10-27T12:59:42.171-07:00Football For The Off-Season<a href="http://4.bp.blogspot.com/__F-K6kqb1H0/TMiD2Txs1GI/AAAAAAAAALk/G8yo4yGVd6k/s1600/MU+OU+2010.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://4.bp.blogspot.com/__F-K6kqb1H0/TMiD2Txs1GI/AAAAAAAAALk/G8yo4yGVd6k/s320/MU+OU+2010.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5532817111269561442" /></a><br />Winter quickly approaches. Here in Kansas we are seeing the last days of fall. The days are becoming gray and short and the leaves are falling at a faster rate. For me I start thinking a little more about football and less about training, but for some multisport athletes this is where they hang up the bikes, forget what the water feels like and their running shoes begin to beg for affection. Talk to any of those multisport athletes who had a successful season and they will tell you that off-season does not mean sit-on-the-couch season!<br /><br />Sure..it should be somewhat easier. You can reduce your volume, have time to fit in other things (like football...or your favorite winter hobby), and take more rest. However, you NEED a plan for the off-season & more importantly you need to stick to that plan. This of course should be based on what you are gunning for in 2011. <br /><br />For example, one of my athletes is focused on improving her marathon times and likewise will train through the winter to accomplish these goals. Needless to say she will reap the benefits of a big run base when multisport season rolls around and will notice a dramatic improvement in her performance. <br /><br />Off-season training can be similar, different, or a mix of what you do during the build phase of your multisport season. For example, when I was racing hard, I spent many winter months working on strength training in addition to running marathons and going on long slow bike rides. This combination made me a stronger runner during the season and helped me eventually break the 3hr barrier for marathons. But this is done by having a plan and setting up goals throughout the off-season that helps you achieve season goals.<br /><br />So if you are looking to throw down better times in the 2011 season make sure to include a solid off-season plan. Yeah...you can probably sit on the couch a bit more than usual, but continue to make your saddle the best place for your butt to sit. For more information on setting up an effective off-season plan, feel free to contact me.Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com0tag:blogger.com,1999:blog-5319853958851548559.post-39882763352333689912010-08-04T07:48:00.000-07:002010-08-04T07:54:01.133-07:00Brad is KC Poster Boy!<a href="http://3.bp.blogspot.com/__F-K6kqb1H0/TFl-wkhdcwI/AAAAAAAAALU/Sxjk7ax0iXQ/s1600/Brad+Meara+KC+Poster.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/__F-K6kqb1H0/TFl-wkhdcwI/AAAAAAAAALU/Sxjk7ax0iXQ/s320/Brad+Meara+KC+Poster.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5501567792712610562" /></a><br />Here is a great shot of Brad Meara (3SF athlete) with his game face on as he was getting ready for the 2010 Kansas 70.3 race. This shot made the front cover of a Kansas City fitness magazine. I asked Brad to share a few thoughts/tips about triathlon. Read on for some good advise from a Dr., family man, and great triathlete...awesome job Brad!!!<br /><br />"I certainly have found that not only is triathlon good for me, but it seems to have encouraged others in my family and at work to also get fit. Now, people seek out my advice on their next work out or event. I think it is because they know I can relate to their activities and I can encourage them and give them that push they need to progress to the next level in their training. It's fun to inspire others simply by doing something you enjoy."<br /> <br />"One tip that just occurred to me. Make sure you have good tires, don't overinflate them the night before the race, and feel comfortable that you can change a flat fast. I lost my chance at qualifying for Worlds when I flatted during the bike portion of the race in Augusta , GA. It took 10 minutes to change the tire and an additional 10 minutes to pick up the things I was dropping, clean the rocks out my cleats, and work out the cramps in my legs from the stop. Then, at Kansas 70.3, we were being told to leave transition, I had just taped my spare tube to the seat post, and then discovered my front tire was flat - likely from the hot temps the evening before increasing the pressure in the tube. I was able to change that flat in less than 2-3 minutes due to my experience in Augusta and a little prior instruction from my friend, Luke, on how to change a flat." <br /><br />"Oh, and by the way, that pic is at the Kansas Ironman 70.3. What you don't see is that I'm looking at the swim and thinking "Wow, that looks like a long swim!" I qualified for World Championships at this race and now I'm looking forward to going to Clearwater in November. But, I'm more excited to watch all three of my children at the Ironkids National Championships in St. Petersburg, FL the first weekend of October. Jack and Claire qualified at the Ironkids event in Carmel, IN this past week and hopefully Ashley will qualify for her second time at the event in Oklahoma City in late August."Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com0tag:blogger.com,1999:blog-5319853958851548559.post-48883863531953208822010-08-02T08:54:00.000-07:002010-08-02T09:00:52.986-07:00Why I run without a watch, gps,or heart rate monitor<a href="http://1.bp.blogspot.com/__F-K6kqb1H0/TFbrjFg4hmI/AAAAAAAAALM/mv32M7iSkIk/s1600/running+1.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 213px;" src="http://1.bp.blogspot.com/__F-K6kqb1H0/TFbrjFg4hmI/AAAAAAAAALM/mv32M7iSkIk/s320/running+1.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5500842982887687778" /></a><br />Running for the sake of running provides a feeling to many of us that well exceeds any distance achieved or PR that we might have accomplished. Here is a great story by a 3SF athlete about her "discovery" of pure running...<br /><br />Once upon a time I was an excellent runner. As time went on ( OK I got OLD and injured and had to work for a living) keeping that level of performance became more difficult. I became a type AAA driven runner. If in fact I went on a run and had NOT run faster and or farther than the day OR workout before life was awful, and I was a grumpy runner/person. Running had been fun. It suddenly became a chore and then it started to make me anxious and depressed until one day....a friendly "running fairy" said something important to me. " Have you ever tried to run without your watch?" <br /><br />"Why, NO! "I replied. The very thought struck terror through my soul. "A real runner couldn't possibly run watchless could they? I mean naked maybe, but at least you wore your trusty running watch!"<br /><br />"Try it- the joy of running will return", the fairy assured.<br /><br />After several more months or maybe a year of self punishment..I gave up and tried the fairies advice. The watch hadn't been removed from my wrist for???, well since it's purchase! 3-4 years before- wow- the skin under there looked- different. I wasn't really sure I could put it down. Darn the luck, my running shorts didn't have a pocket it would fit in..that would count? right?<br /><br />I asked my trusty spouse for assistance. He had to wrestle the watch from my terror stricken grasping , clawing and scratching hands and ran away with it...and HID it. I felt like I was going to die. He then made fun of me..then... he taunted me. He actually thought..no he was sure- I could not actually run a step without it. Now, no self respecting person could let it go at that and I had to prove him wrong- I actually got my shoes on and walked to the front door but I couldn't open it. Using all my strength and will power somehow I got that door open, and tried to leave the house. There was this force sucking me back in, my heart was beating through my chest and I couldn't breathe- but I couldn't let him win either- I'd have to listen to it for the rest of my life- now the way I was feeling- I didn't think my life would last much longer but still he could not be --oh I can't even type it---RIGHT!<br /><br />After an interminable amount of time- which I'd known had I had on my trusty and faithful watch...I slipped and fell out the door. My spouse laughed and triple dog dared me to run sans watch. It was time to face the truth..I was addicted to my watch. I tried to trot to the end of the drive-I felt like I was moving thru sludge-first thing I did was try to hit the timer-dang- no watch-no timer- the reality was too much- I prayed...alot... and tried to run. God heard and answered my prayer and was most merciful in the near immediate response-THANKS-Then I started running real hard- but I didn't know how hard-or maybe it was easy- but how easy? no watch...how do you know if you're running hard or easy? Panic was abounding.then it hit me- I knew how to run before I owned a running watch. I ran my best races before I had a watch. ( Oh there was a time when running watches and gatorade didn't exist- or running shoes!)I loved running before I had a watch.I had to force myself to remember what running easy medium and hard were. How do you forget such things? beats me- I'd forgotten....<br /><br />I made my 6 mile run. Can't say I enjoyed it at all. I did enjoy the victory of telling my honey-he was WRONG...( I Know! love doesn't boast- I did- I sinned- my bad!-he did have my watch after all!)Got home..thought."I'll know how fast it was if I look at the kitchen clock!" oops didn't look at it after my husband wrestled away my watch and I fell out the door. Hmmmm how long must that have taken? I had to face it- I had to log those miles without an accompanying time. Now what? I tried to talk my other half into giving me back my watch. He wouldn't budge. He said getting rid of my watch was the best decision I'd made other than marrying him. He sure made it hard to slug him.Too smart for his own good.<br /><br />That evening I had ( get that had? I'm a junkie-sure enough!!) to do my second workout...no watch. I was tempted to go buy another and use it surreptitiously but decided I'd get caught. That run went a wee bit better. No panic or suicidal thoughts. I think I noticed the name of the road and a house I'd never seen before and some neighbors who -did they really? waved. Huh, never saw that before...because I was too busy looking at my watch and sucking air! Revelation..I used to wave at everyone- stop and have a chat..remove debris from the road...how long had it been since I stopped in the middle of a run?<br /><br />The next morning, my run was much better. I counted how many types of birds I saw. Waved at my neighbors as they passed or were out getting their papers, noticed the kids out waiting for the bus ( had school started back already?- OK it was the end of September!)<br />I came home cheerful and with a neighborhood report. My husband was impressed. He raised an eyebrow as if he were listening.<br /><br />My workouts became more and more pleasant. I experimented with fartleks again as I couldn't run hard 5 minutes and recover for 1 as I had no way to time it! I did hill repeats, I did pick ups and sometimes I simply ran. This went on for 3 to 4 weeks. I was thinking the fairy was right, lose the watch and regain the joy of running,BUT.Yes, the big BUT. I had a race coming up. I'd get timed there...what IF? well. if you run and race you know the 100 what ifs that come up.<br /><br />So the race arrives. You get asked the usual questions,but I have no answers. I simply had no idea how my training was going. I personally felt good. That was about all I had to offer.No one asked if I was having fun running. Not sure how I'd answered- well yes, the last month after my watch was forcefully removed from my protesting body! that did come to mind. Now the other dilemma. We all lined up for the race. EVERYONE is ready to start their watch as they crossed the starting line ( this was before chip timing) except me. I was the alien being, I felt completely naked, no watch, no satisfying little beep when it starts and stops( that's all they did= no splits or laps). I<br />truly felt I didn't even belong there. BANG! the moments of truth were before me. I mean why train if you don't race?....(OK another addiction for a future blog)<br /><br />I just had to run by feel. The miles clicked by. I started passing more and more people. Some looked quite worried, their times weren't where they should have been.Gee...did I have that look? I'm sure I did at many a past race. They looked so uptight , I'm sure that made their running worse. Well, I had no idea how long I'd been running- I only knew what mile marker I was at. I sure was tempted to ask everyone I passed how long we'd been out there, but I was too embarrassed about my naked wrist to say anything.Then the most marvelous thing happened, we were coming into the finish chute and at the line there was this huge clock with the race time on it. Better yet, it had a GOOD race time on it, well for me. Not a PR, well, a PR for that age group. The best I'd run in a year or 2 well- maybe 3. I wonder how much time and energy I saved by NOT lifting my arm and turning my head to look at that blasted watch? Maybe training without a watch wasn't all that bad. It's good to remember what easy, medium ,hard and REALLY hard are. It's better to recognize my neighbors and their kids and be more sociable and helpful when running.I think my left arm felt lighter...maybe that was it.<br /><br />OK it was FUN to run again. There are times when knowing what time it is or how long you've been running are good and appropriate things,but always relying on it can be bad. Now, I wear a watch because sometimes I need to know if I need to turn around and get home or do I have time for another mile, or another hill. Can I actually make that distance under the cut off times? NOW I have to push a button and hear the little beep just to see what time it is. My watch doesn't show the time unless I want it to. No use glancing at it every few seconds. Keeps me from my bad habits.Lets me focus on other things and has helped me keep running for over 30 years with no burn out. <br /><br />The moral of this story...don't over rely on technology. Learn to exercise by feel. Love the training. Race day comes -you go hard..the watch is irrelevant- you learn to follow the rules- don't go out too hard, but let it all out by the end...the watch, heart rate monitor, gps, etc...they don't know what is right for you on race day, nor do they know the circumstances..weather, excitement, hills.....but you know; and that's what you trained for and practiced and hopefully are able to execute come race day. Running should be enjoyable and can be social and gee who else is up at 5 in the morning and can remove downed limbs after the storm before everyone leaves for work? The road clean up fairy-that's who! Doing unseen good deeds just leaves you feeling plain good! Feeling good is also...fun!<br /><br />Thank you my good friend running fairy!Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com1tag:blogger.com,1999:blog-5319853958851548559.post-91305098138284786912010-07-19T11:44:00.000-07:002010-07-19T12:02:47.173-07:00Discover the Love<a href="http://3.bp.blogspot.com/__F-K6kqb1H0/TESg6dFH9qI/AAAAAAAAALE/waUygqynjL0/s1600/Biking+the+Mountains.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/__F-K6kqb1H0/TESg6dFH9qI/AAAAAAAAALE/waUygqynjL0/s320/Biking+the+Mountains.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5495694371397826210" /></a><br />This morning I had a conversation with a client who is working to regain her love relationship with her bike. Yes...you heard right. I did say love relationship. For many riders, there seems to be a special bond between them and the bike they so desperately love to ride. It carries them up mountain passes, across rough terrain, through fast race courses, and the hope is that it does so excitingly & safely. To me there is a trust between rider & bike, each needing the other in order to experience the joy of riding. Call me a little crazy (many will agree!) but I talk to my bike. Sometimes I catch myself just walking by my bikes so I can catch a glimpse of them. I say thank you when one of them gets me safely down a winding descent, or it magically seems to help me up a challenging hill. Cycling is much more than simply crawling onto the saddle. It is a relationship that can provide a life of memories and add an element to your life that can only be found by sharing time with your bike. Find time to ride but also to really look for the connection you have with the bike that gets who where you want to go!Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com0tag:blogger.com,1999:blog-5319853958851548559.post-47495785612017281842010-06-23T13:03:00.000-07:002010-06-23T16:11:03.075-07:00Create Variation to Improve Performance<a href="http://1.bp.blogspot.com/__F-K6kqb1H0/TCKUaqkaiYI/AAAAAAAAAK8/hnQ8PV6llWo/s1600/First+Tri+Swim.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 213px;" src="http://1.bp.blogspot.com/__F-K6kqb1H0/TCKUaqkaiYI/AAAAAAAAAK8/hnQ8PV6llWo/s320/First+Tri+Swim.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5486110481915218306" /></a><br />Many times I am asked what's the "secret" to keeping workouts (WO) fresh and getting the most from your WOs. One key is to create variation within repetition. So what is variation within repetition? It is completing the same mode of WO but creating small changes in that mode each time you do it. For example, Your training schedule might call for you to run 3x/week. The popular way to address this would be to have a speed run, a tempo run, and then some sort of long slow distance (LSD) run. <br /><br />Although this can be effective, I believe you can develop better performance by creating variation within each mode of WO. Many athletes will get stuck in a rut and wind up doing the exact same speed, tempo, and then LSD run each week. You will benefit from these modes of WOs, but creating variation within each WO will give you just a bit more improvement in performance because the body is challenged each time, creating higher levels of progressive adaptation.<br /><br />For example, maybe your prescribed speed WO is to complete 6-8 x 400s on the track. You could just go out and complete this track session, or each time it is prescribed you change it up just a bit. Maybe after each 400 you complete 1min interval of jump rope and then take a cool-down lap. Maybe you complete a 400 and then complete one set of stadium steps prior to your cool-down lap. Maybe on one 400 you run the first first 200 easy and the second 200 all out...or vice versa.<br /><br />The take home point is that each time you complete a prescribed WO, you keep you body guessing as to how you might complete the WO. This will help keep your WOs fresh and help you challenge your body to adapt at a slightly different level as compared to just doing the prescribed WO the same old way each time your coach sets it up on your training schedule.Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com0tag:blogger.com,1999:blog-5319853958851548559.post-69130862096174396662010-06-06T15:35:00.001-07:002010-06-06T19:26:17.966-07:00Save It For The EndWhen it comes to coaching, most of you know that I believe the run is where triathlon is won or lost. Not to take anything away from the other two events, but many recreational multisport athletes spend too much time trying to get faster in the water. Truth is, most athletes should focus on good swim form, but spend most of their time cleaning up their bike/run form and working on getting faster in these domains. A recent win at the 70.3 event in Hawaii points in this direction.<br /><br />Two-time Ford Ironman World Champion Tim DeBoom has demonstrated in the past and now again that a strong run can win big events. He recently won the 70.3 event in Hawaii. After the swim of this event, DeBoom was a full two minutes behind the leader. DeBoom was in 3rd coming into T2, a minute behind the leaders. Things changed on the run as Tim tackled the run course looking like he was just starting his race. The report said that his "controlled, swift pace was enough to make the difference on the day." Ultimately, Tim chased down the two others in front, & this was enough to win the day. <br /><br />So the next time you are deciding how to spend the time you have on training you might want to consider taking more time to work on the bike & run. Based on what I know those athletes who have a strong bike & run always seem to have the better finish times.Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com0tag:blogger.com,1999:blog-5319853958851548559.post-13093124095776268222010-06-06T15:08:00.000-07:002010-06-06T15:32:29.797-07:00Big Day At Kansas 70.3!<a href="http://2.bp.blogspot.com/__F-K6kqb1H0/TAwgkMcvMeI/AAAAAAAAAK0/nFjz1C6Z1Tw/s1600/Half+IM+Logo.gif"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 215px;" src="http://2.bp.blogspot.com/__F-K6kqb1H0/TAwgkMcvMeI/AAAAAAAAAK0/nFjz1C6Z1Tw/s320/Half+IM+Logo.gif" border="0" alt=""id="BLOGGER_PHOTO_ID_5479790652792189410" /></a><br />Kansas 70.3 turned out great results for 3SF athletes! Check these out.<br /><br />Luke Wilson: 4:24:32<br />Jimmy Montalto: 4:43:59<br />Brad Meara: 4:53:41<br />Mark Montalto: 5:05:11<br />Sara Plunkett: 5:49:11 (1st 70.3 IM race!)<br /><br />Great job and hats off to all of these athletes. The IM 70.3 series events offers up a great challenge on some pretty demanding courses. Everyone did a great job...just beng out there is awesome enough. I hope everyone had a great day and are planning their next event.Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com0tag:blogger.com,1999:blog-5319853958851548559.post-69597295991059248642010-06-03T05:11:00.000-07:002010-06-03T05:42:03.927-07:00Don't Race Without Strategy<a href="http://3.bp.blogspot.com/__F-K6kqb1H0/TAejDrxzGDI/AAAAAAAAAKs/mLayBwgGIdI/s1600/Jamie+Musick+SMP+2008.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 214px; height: 320px;" src="http://3.bp.blogspot.com/__F-K6kqb1H0/TAejDrxzGDI/AAAAAAAAAKs/mLayBwgGIdI/s320/Jamie+Musick+SMP+2008.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5478526755406026802" /></a><br />As we approach the Hospital Hill 1/2 Marathon and the Kansas 70.3 Ironman, I wanted to review the importance of race day strategy (RDS). Many endurance athletes really don't even consider RDS. But they should! Athletes don't achieve their race goals because they don't have a strategy going into race day. Having a plan for race day will greatly increase the likelihood that you will PR or have a good race. So here are three things to consider for RDS.<br /><br />1. <em><strong><strong>Start Slow </strong>-</strong></em> That's right! Too many athletes go out like gang busters only to find themselves huffing & puffing 10-20mins into their race. Ease into your race...warm up, and then you can push your effort. You expend too much energy at the beginning and you will likely never recovery. <br /><br />2. <em><strong>Respect the Course -</strong></em> Don't try to blast up the hills and hammer down the backside. Use the course to your advantage. Remember that endurance events are about a total time that is based on an average pace. This means that each mile can vary, and should vary based on the course layout. Your pace can and will change based on course layout. <br /><br />3. <em><strong>Save It for the End -</strong></em> You can do a lot for your overall time and race confidence if you have something left in the tank to give with about 3 miles remaining in your race. There is no better feeling than to be able to drop the hammer on the last 3 miles and no worse feeling than to know that each mile you are getting slower and slower. The latter happens because the racer did not follow rule #1 & #2!<br /><br />Following these simple rules can help you have better races and better results. Try to keep in mind that there is more to endurance events than just going out there and wailing away at the course. In essence, racing in an endurance event is much like playing a round of golf. The old strategy of "grip it & rip it" does not usually produce favorable results on the golf course and the same usually holds true for endurance events. Know your ability level, don't overestimate your ability, start slow, respect your course, and finish strong...these are some basic tips for RDS!Coach Duston Morrishttp://www.blogger.com/profile/08491572693252399662noreply@blogger.com0