3SF Partners with Rufus Racing

I am happy to announce a new partnership with Rufus Racing (RR), a multisport event management company under the direction of Ruth Sawkins. Ruth is no "newbie" when it comes to event planning and direction. She has worked as Webb City Youth Soccer League Director and at the YMCA as a Program Director in Carthage, MO and Joplin, MO. She oversaw multiple programs including youth & adult sports, tournaments, fitness events, 5ks and bike rides.

Our goal with this partnership is to provide multisport athletes in the surrounding four state area with an opportunity to receive quality coaching and event services. I will become the "official" coach for RR, and will work closely with Ruth to develop clinics and workshops for athletes that will precede RR events. I will also offer training programs for athletes that will be specific for a number of RR events.

If you would like to know more about RR events or how to become a RR team member, please visit the RR website at www.rufusracing.com. Check out the website and check out our coaching services. We are convinced that you will be pleased with both!

Fetchdrag!

Multisport is much more than just a sport that we all love. Along the way we learn things about ourselves and others through the sport. But I never thought that it would help us create new words for Webster's Dictionary...boy was I wrong. Through multisport Jenny Clark is helping us add to our expanding body of knowledge!

Fetchdrag (n.) - The result of playing fetch with a large mammal whilst that mammal is attached.

Here is Jenny's story behind the word. Several months ago, after the walnuts had ripened and begun to fall, Buddy, my golden retriever, and I were running in the dark. A car passed with brights blazing, blinding me, and I stepped on a walnut and fell right on the nut. In my anger at the offending nut, I picked it up and threw it as hard as I could.

Naturally, who should want to play FETCH, but my Buddy, on a leash attached to me while I was still on the ground! He took off as if shot out of a cannon until--BOING--reached the end of the leash and then dragged me a few feet until he figured out he was tethered.

After I got back on my feet and we passed the area where I'd thrown the nut, Buddy then heroically saved me from stupidly tripping on said nut a second time. He proudly picked it up in his mouth and carried it home, head and tail high, quite princely.

Lesson learned: If you fall on a nut in the road, don't throw it back where you'll step on it again, throw it on the side of the road for the squirrels! (Oddly enough, Jenny never mentions another potential lesson learned...Don't play fetch with a dog to which you are tethered!)

When we reached the end of the run, Buddy had to deliver the slimy nut into my hand; disgusting, but a small price to pay for not suffering further pain and loss of skin. Then he proudly proceeded to lick off the blood running down my leg...human's best friend!

Training At Home

Did you know that the average person spends about 40mins just getting back & forth to their gym for their workouts. If they make this trip 6x/week, this totals about 240mins (4hrs) of time behind the wheel, that they could have spent in their home gym...if they had one. In addition to this, the average cost of a 1 person membership to a nice health/fitness club is about $65/month. This works out to be about a little less than $800/year. According to a 2009 survey from market researcher Mintel the median annual cost for a new gym member is $775. Keep in mind you also need to add cost of gas it takes to get back & forth to your gym. All together a person is going to spend roughly $1,000/year to maintain a gym membership.

I think that gyms like Lifetime Fitness, Ballys, & others do have their place, but I also believe that your money is best spent on putting together your own home gym. In the long run, it costs you less, and provides you more time (no more driving to the gym) and greater convenience. What is to be included in a home gym depends on your fitness needs and goals. I have everything but a pool and have about $3,000 in my gym (everything you see in the picture). Your biggest cost will be your bike, treadmill, and pool (if you choose to have one). Free weights, benches, balls, bands, & other strength training equipment can be bought for little next to nothing! There is no limit to home gyms and you can put them together as you go. If you would like to know more about home gyms or are interested in setting you your home gym, touch base with me.

Fitness Secret of Weight Loss

Every day I see or hear something about an amazing weight loss story. Just recently the Today Show had the most recent "Biggest Loser" contestant who was just voted off the show. But not before he was able to lose about a 100 pounds! Sure this is a great accomplishment, but don't be fooled about the EFFORT it takes to accomplish such a feat. So this brings me to the most asked question I get as a coach & personal trainer. "What is the best type of exercise I should do in order to lose weight?"

Truth is that any exercise mode (i.e. type) can produce significant results if it is done correctly, and this is where most people go wrong. The real key is to up the intensity. The intensity level should be based on the persons current fitness level & as this level improves, the intensity should go up! I help my multisport athletes and general fitness clients develop weight shaving intensity programs by using dose intervals. These intervals are based on a combination of fitness levels and mode of exercise. If you want to know more on how to set up a training program that gives you the best outcome on less time, feel free to touch base with me.

Women on the Move

Not often do I get to meet a person who has as much zest for life as Jenny Clark. Just recently she was selected as the "cover girl" for the first issue of the Columbia Woman Magazine...a magazine to celebrate and feature women and women's issues in Columbia, MO. Jen was a great selection! She is a go-getter, optimistic, and truly has a passion for living a healthy, fun-filled lifestyle.

She is successful in her career, her family, and her sport. I am honored to be able to work with such a person and have her entrust me with the continued development of her multisport experience. Congrats Dr. Clark! If anyone fits the bill...it is definitely you.

Enzo Shows Endurance...Dad on Decline??

I love it when one of my athletes has a great performance. It helps validate that what I do as a coach & trainer actually works. But truthfully, it is not that hard. If provided with the right training, rest, & nutrition, the "performance potential" for the human body only improves.

However, a more difficult and enjoyable task it to help an athlete balance their time between parenting and personal athletic achievements. Take Mark here for example. The picture clearly points to a dad who is behind a few hours on sleep while Enzo is ready to workout all day! If you know Mark you also know that sleep is one of his favorite things to do, besides training and racing...and of course being a daddy! So the big Q is how does daddy do it all?

My best advice is to take it in stride. As a coach & father of two (4yr old & 3month old), I look for little breaks in the day where I can get in 30mins here or 60mins there. Also don't be afraid to pack up the little one and take him/her with you. My son goes to gymnastics on Thursdays. During his workout, I go right to the treadmill with Izzy with me in her car seat. She looks up at me in total amazement while I get in a hard run of 30mins. I'm certain she is thinking, "How does he get those things attached to his hips to move so fast?"

Load 'em up and take 'em for a ride. On Tuesday nights my 4yr old accompanies me on a group bike ride. He joyfully takes the role of being the coach while I have him in tow. He barks out orders like, "Catch up dad." "Go around him." "Go faster dad." It makes me wonder if I am this bossy with my own athletes..LOL! Then on other days we ride around our block...him on his new trek (I even installed a bottle cage behind the seat) and me on my cruiser. We hop off and then we play chase. He likes me to try and catch him.

So to bring this conversation back around to the point. There are ways to do it. But most importantly, include your children. There is no better feeling than watching your kids take an interest in something their "Old Man" can teach them. Too many multisport athletes become selfish with their time and go out without their children. Sure...you may have to give up a top spot in the awards ceremony, but trust me...the first time you see your kid in a foot race and he "throws down" and you KNOW it is because he has learned it from you...well, that is better than ANY award I have ever received. Take 'em out! Teach your children that even us old dudes can still move pretty fast.

So onward Mark & Enzo...your days of endurance have just begun!

Spring is Here!

Today I was out for one of my long runs (25miles) and really had a chance to take in the beauty in our world. I ran slow enough to focus on the light spring breeze as it gently pushed me on the back...as if to say, "nice to see you again." The birds' songs filled the air and the musty but familiar smell of the blooming trees fill my nose as I fueled my legs with fresh oxygen. Gone are most of the treadmill days. I welcome the nature runs, outdoor hill repeats with the setting sun, and the crisp spring morning speed WOs on the track. Days like these always remind me as to why I chose to be an endurance athlete. These moments quite my mind, open my eyes, refresh my spirit, and strengthen my body. I am thankful that God gave me the opportunity to worship him through my living temple. God's speed to all of you out there who cherish the same feeling. Train Smart...Race Hard!