newsletter

BPC Newsletter

Issue 004
Dec 2008

Chiropractor: Dr. Pete Viteritti
Message Therapist: Ryan Holohan
Nutritionist: Michael Leidig
Robyn Metcalfe
Sahara Crossing Desert Race: 67 hours and 29 minutes, 1st in AG

Julia Metcalfe
Santa Clarita Marathon: 3:19:39, First in AG

John Fox
Somerville Gobble Gobble 4 mile: 33:35, (pace 8:24)

Kathryn Leviness
Marine Corp Marathon: 3:49:09

Ali Winslow
Southport Thanksgiving Day Race: 37:17, (pace 7:28)
Wellfleet Shuck and Run: 21:20, first in AG

Winter Indoor Cycling Class @ Landry's - Boston
Tuesday and Thursday evenings, Wednesday mornings at:
Landry's Bicycles
890 Commonwealth Ave
Boston, MA 02215

Tuesday & Thursday nights 7-8:30pm, cost $440 for 20 classes
Tuesday & Thursday nights 7-8:30pm, cost $250 for 10 classes
Wednesday mornings 6-7:15am, cost $210 for 10 classes
10 classes you pick the class, cost $250
5 classes you pick the class, cost $130
1 class you pick the class, cost $27
optional $50 for bike storage fee

Evening classes coached by Ali Winslow and morning classes coached by Vic Brown. All classes will be tailored to the specific athlete, perfect for any level, fall classes will be focused on the "off season".

All participants will need their own bike trainers (we recommend a fluid trainer), mats, riser blocks, heart rate monitor and rear mounted bike computer (speed and cadence necessary). All participants may leave their trainers and mats at the store. Only athletes who have paid for bike storage may leave their bikes on the provided hooks (limit 35 hooks). Classes will include warmups, flexibility and strength work off the bike, cadence and heart rate drills, periodic testing and power/speed work

Sign up for the class online with a credit card through Paypal: Click here to sign up.

by: Ali Winslow

I am an athlete. I have always been an athlete. Ever since I was a kid, it is all I can remember. I played soccer, field hockey, lacrosse and softball. All I ever wanted to do was sports.

July 2005 that identity was about to change. Or was it? I became pregnant with my first child, and after the excitement settled I thought to myself, "How am I going to juggle coaching, training, racing and being a mother?" Not to mention that my husband was just starting law school.

As my pregnancy progressed, so did my thinking. I came to the realization that I did not need to forget that I was an athlete. I wasn't willing to sacrifice that part of me; the part I worked my entire life to achieve. It was time to rewrite the rules my way. After all, it's my life, right? Besides, I was never much for sitting on my butt while everyone else was out there training. I trained throughout my entire pregnancy and even kept running until the 9^th month.

On July 8th, 2008, Fisher Harrison Winslow came into this world. The following season I placed first in my age group at the Hyannis Sprint, Fairlee Olympic and Falmouth Sprint. I had a terrific season, and even felt that I was in better shape after having a baby!

I know what you're thinking... "Where did she find the time to train?" The answer is, I made the time. I wasn't willing to make excuses. My new mantra was. "If it is important enough to me, I will find the time". I would bike early in the morning (before cycling class at 4am), in the mid afternoon (if Fisher was sleeping), or whenever my husband was home. I would use the jogging stroller and do my runs. I joined the Master's swim team that met 3 times a week at 6:15am. I made it work; for me and for my family. The best past about it was that it made me happier. What I've discovered is that if I'm happy, my job at home is much easier.

A year later, I launched AliWinslowSports.Com. All I had to do now was to follow my new rules. If I could manage to workout with one, I knew it would just be a strategy to run my business, workout, and be a good wife, mother and coach. I left the Sports Club/LA and ventured out into unknown territory of a self owned coaching business.

Two years later, AWS has over 20 athletes, group workouts are in full swing, cycling classes are selling out, track workouts are happening and a community is building! I raced the following year to several PR's, including a 30min PR at Mooseman Half Ironman, good enough to come in the top group of women overall.

Three years later, we were blessed with Tanner Winslow. I knew I could do it with two. Though it wasn't as easy the second time around, I still maintained my training. Instead of riding outside, I bought a computrainer for my bike so I could ride whenever I needed. I continued my runs, I did strength workouts in my house or at work. By this time, fitness and endurance has become a lifestyle for my entire family. Fisher is used to the exercise routine, every Saturday and Sunday he knows that either Mommy or Daddy are out for a run, swim or bike ride, before he even woke up. When I need to, Fisher will come to work and join in. It is a great way for me to get my work and workouts in, spend time with the boys and teach them a healthy lifestyle. (I love that he knows what pushups and squats are)

Many working moms, including myself, have feelings of guilt. They hesitate to take time for themselves and often lose who they are in the process. "I feel bad leaving my kids just to workout" or "I shouldn't get a babysitter just so I can exercise". Does any of this sound familiar?

I continue to struggle with trying to manage a coaching business, training/racing and being a mother and wife. I live day to day and week to week. There are more days of "taking off" than there used to be, however, those days I do get to work out are high quality workouts. I am even finding that I am recovering better due to more rest time!

The truth is that everyone needs to take time for him or herself, and mothers are no different. All it requires is a short amount of time out of your day and a commitment to YOU. As mothers, we spend so many hours with our children, providing for our family, and being super women. We neglect our need for personal time. Not only do we need it we deserve it.

It is a great lesson for our little ones to learn that mommy needs to nurture herself too. Our kids will grow older. They will no longer need us as much and at that moment we will be searching for ourselves. We will be lost. We need to stay in touch with who we are and what makes us better moms, wives, friends or even husbands and fathers..

For me, being able to continue my fitness and endurance regimen has been my salvation. I have created time for myself without guilt. Many mothers I know give 110% to their families selflessly without a second thought. I found through trial and error that I needed something more. I also wanted to give to my family 110%, but I could not do it selflessly. I needed to have something of my own. Now I allot 1-2 hours each day to train. If that means I have to wake up 1-2 hours before everyone else in the house to do it, I set my alarm at 4am . But that is time that is all mine. I finish my workout feeling prepared to conquer the day because I have done something for myself. I feel ready to give to my family without any guilt! To me, that is the true meaning of empowerment.

After 3+ years and 2 children, I am still able to maintain the same if not a higher fitness level than before. I never thought I could have something as a mother that belonged solely to me. I was able to keep my identity, the very thing that made me who I am today. It was an emotional and physical process. It takes a great support system (thanks family), some motivation, and a desire to make health a commitment in a busy mom's life. The good news is it can be done. I am living proof.

Today... I am an athlete. I am a mother. And always will be.

by: Vic Brown

INTRODUCTION

Due to the excessive length of the competitive triathlon season, it can be grueling both physically on the body and psychologically on the mind. The winter is upon us and the one thing I notice with many endurance athletes at this time of year is their lack of motivation. To achieve peak performance while maintaining health, an athlete must recognize and find an appropriate balance between training stress and recovery. This time of year should be for rejuvenating your spirit, mind, and body. The following are a few strategies to help get you mentally refocused and put you back in the game for a successful training year ahead.

EMOTIONAL AND RELAXATION STATEGIES

Some believe that the emotional domain is the most significant area of total fitness, and emotionally strong individuals have a high capability for managing physical loads with enjoyment and competence. The ability to maintain composure during a mass open water swim start or during transition of a triathlon are just a couple areas where having emotional intelligence will result in lower levels of emotional stress.

Developing relaxation strategies is individualistic. Activities that help an individual disassociate from physical exercise while developing positive mood states of happiness, calmness, and tension reduction are encouraged. Watching movies, spending time with family, reading, listening to music, or socializing with friends can all be effective when used appropriately.

PSYCHOLOGICAL STRATEGIES

With excessively long competition phases in many sports both physical and mental recovery are encouraged. The focus and commitment required to train daily places the body under a degree of psychological stress. Take relaxation breaks from rigid training by incorporating cross training during the off season to prevent burnout. Vary workouts. Winter triathlon which includes cross country skiing, mountain biking, and snowshoeing, weight training to improve strength, and yoga are just a few outlets to rejuvenate while maintaining fitness.

SLEEP

Arguably the most overlooked aspect of optimal recovery, but both quantity and quality of sleep are important. Individuals who are physically active on a regular basis have an increased need for total sleep time and are encouraged to aim for 8 to 9.5 hours of sleep each night. Restful sleep is required for physiological growth and repair to revitalize the body, while sleep deprivation can compromise cardiovascular performance by up to 20%. Lack of sleep also reduces reaction time, the ability to process information, and emotional stability. Take the sleep quiz to find out if you need more sleep.

Excerpts as appeared in the November 2008 issue of New England Sports Magazine.

by: Robyn Metcalfe
Finish Time: 67 hours, 29 minutes
Place: 141 out of 156 starters
First place in 60-69 age group, women

Summary: This race delivered all I expected: Challenges, both mental and physical, exquisite scenery, sand, and heat. The race was held over 6 days and was a little over 150 miles in length. The long stage, stage five was particularly long as it was 60.2 miles instead of the usual 50 miles that is typical of the other two desert races I have done. It took me 32:50 to complete, including the 3 hours I slept on the course. I followed my race place, most of the time, and adopted the strategy from the outset of finding ways to help other competitors. Since I knew that I was not going to be in the top half of the pack, had your age group prize sewn-up, and knew that my pack limits any possibility of seriously running the course until the end, then the strategy that I've adopted makes sense. Early in the race, I found another female racer who I knew from the Atacama race, Sandra Bazany-Taylor (27 years old, from London) moving slowly and discouraged due to her husband's late withdrawal from the race because of his university studies. I pretty much adopted her from then until the end of the race. This is proved to be the best place for me. Although this strategy can have its challenges (when she wanted to quit or was really slow and too long in the rest stops….and then the complications of leaving her behind), in the end it was the best one. And, in fact, she was good for me during those long hot stretches when talking to someone really makes the time pass. This strategy also left me feeling strong at the end of each day, able to run through the finishes and ready for the next day. On the last stage, stage 6, the 5 k time time trail through the pyramids, I set up my pack for running and had a fun run all the way to the end, and still felt strong.

The biggest challenges were as follows: 1. Heat: Temperatures were over 100 degrees F and particularly hot when on rock surfaces when the wind died down. Like walking on a frying pan. I thought about the fact that I was born in a desert (Los Angeles, before irrigation! Ha.) and actually was able to cope with the heat.
2. Sand: The Sahara sand is fine and everywhere. Most of the course was in sand and so the footing was soft and provided no tractions. It felt almost like snowshoeing since you had to pull your foot up and over the sand. Also, even with good gaiters, sand would eventually sift into your shoes and quietly sand away the skin on your feet.
3. Endless desert: Apart from the first two days and the dunes, most of the desert is the same... immense distances of just sand, sand, with small stones, sand with rocks, sand with sand. It takes some mental strength to keep focused with so few landmarks.

Here are some ways I coped with these three key challenges: 1. I drank a lot of water and had electrolytes with most all beverages. I drank 1.5 liters every 10 miles in two bottles, one with Nuuns, one with Infinit. Shot Blocks (one bag per day) also provided electrolytes. In the evening I drank another 2 liters of water. I felt completely hydrated and in fact never felt thirsty.
2. I covered myself up from the sun: With a long sleeved Cool Max top, Ventilator CWX compression tights, UV shorts and a hat with flaps, I pretty much was covered up and not too hot. I began with bike gloves over my hands, but they dropped into the privy the first night and so I just went with a handkerchief to cover my hands. I would have liked to have gloves. I also poured water down my shirt, soaked my bandana and drank in each checkpoint. There were three of these every day with a daily average mileage of 26 miles.
3. I used the gaitors that were velcroed around my shoes and tight around your leg. These worked OK but others with knee high gaitors did a bit better. I work Injiji toe socks with one liner over them. I also used friction powder on my feet before putting on socks. I decided to take fresh toe socks each day since they were next to my skin and I think this was a good idea, in spite of the extra weight. The only blisters I got were one on the outside of each heel, a place that I rarely get blisters and I think this is a result of the different foot placement due to sand. I took care of these myself with a needle, alcohol, Second Skin, and tape. At night, when I took off my shoes, I only dumped out about a tablespoon of sand.
4. I took an iRiver, single AAA battery MP3 player and used it each day for about 3 hours. It was the best, really breaking up the day. The one battery lasted all week and the device was light and easy to use. I also passed the time by have conversations with other competitors, planning strategies for each checkpoint, fantasizing about food, places to travel to, and just learning about my fellow racers.

Pre-Race: Check-in was OK. I forgot my Suunto watch at home, but a friend had an extra compass which I used. My goal this time was to have a lighter pack and I succeeded. Instead of 24 (Gobi), 22 (Atacama), I had 19 pounds at the start. This was great. I think the smaller pack helped and also I took fewer clothing items, didn’t need a warm jacket, and used more powder for nutrition. I do wish I had practiced more with the pack since it took me several days to really get it adjusted right and to be able to get it off and on correctly. The bottles located on the front were a good idea, easy to fill and easy to drink from.

Nutrition: My daily nutrition looked like this:
Morning: Homemade cereal (cereal/granola mixture, nuts, dried fruit, powdered milk), Java Juice or powdered espresso combined with Cliff hot chocolate recovery drink.
On the course: two peanut butter sachets, one bag Shot Blocks, two gels, two servings Infinit powder, one Recovery serving (Recoverite) taken at the last checkpoint before camp. This was less than we had planned: we had planned for 2 bags Shotblocks, and 4 gels. I felt I was already eating all the time and wasn't hungry.
At night I had the freeze dried meals: Calories ranged from 500 to 700 calories. On the long stage, I stopped at 1 am and had a meal and breakfast at 4 am. Worked OK. I didn't have another meal until evening the next day. Our plan or 10 Nuuns per day was too much: I took 3-4 per day since my other bottle was usually tied up with Infinit or Recovery. Putting two in a bottle made it too strong/sweet. So I had taken twice as many in my pack and could have saved some weight here.
Infinit powder worked fine and was filling enough. All this food went down fine and I had no stomach issues at all.

Random ideas:
For the long stage, we had planned to sleep for fewer hours and to travel more during the night to avoid the heat of the day. This just didn't happen. Sandra had not slept at all the previous night and almost dropped out of the race at the previous checkpoint. The impact of suddenly walking away didn't seem right. We ended up in the heat of the day, but it wasn't fatal.

This is a fabulous event and rewarding each time I've done one. It's also incredibly difficult because of the environment and because of all the variables and unknowns. Race details change all the time. Mileages change and terrain is unpredictable. At one point, the race doctor told us we were on the verge of being disqualified because we were too slow. I had carefully calculated our pace and made sure we were well under the cut off times. She must have just wanted us to go faster, but her comment was unsettling and made us doubt our whole timing plan unnecessarily. We kept on our original plan and for some reason heard no more about any timing issues. Race staff must know how mental this is and that each comment can have a greater impact than intended. Annoying for a short time, but an unnecessary distraction.

My tent mates were great. The top runners were in my tent and so it was fun to hear and watch them as they went through the stages. During the long stage I made sure to run for a short while next to Karnazes and the rest as they passed the slower runners and walkers.

All other equipment worked fine. The compression tights were a little restrictive when swelling began but I took them off to as soon as I got into camp and wore a Patagonia Caprilene top and bottom. My light jacket was perfect as was my sleeping bag. In fact, most nights it was too warm until about 3 am when the desert air chilled.

We were all asleep each night about 7 pm and up around 4:30 am. On the long stage I got 3 hours of sleep, on the last night before the time trial, we got up at 3 am to drive 7 hours to the pyramids, and the night after the awards banquet I had to sleep on a small couch since the hotel took our rooms for the visiting Saudi prince. Funny.

I used my trekking poles for most of the deep sandy stretches (about 60 percent of the course) since it helped to push you along and keep stable. Otherwise I just held them in my hands. Was worth taking them.

Running the last stage was fun and I finished with energy to spare. Was fun to be at the finish line when most of the others were still arriving. About 1/3 of the entire field finished with overall times in the same range as mine.

by: Josh Winslow
Finish Time: 1 hours, 43 minutes
Place: 2 out of 2
First place out of 1 in age group, biped

Race report goes like this: After driving around a reservoir that looked promising on Google Earth I decided to bail when I saw the second group of 10 plus trucks taking advantage of the last day of the hunting season. A short time later I found a trail head in a conservation area.

Upon toeing the line I discovered that it was only me and my sister-in-law's Golden Retriever. I sounded the gun and ran in without much of a race plan, other than to do loops on whatever trails I found for an hour or so. I figured my 1 hour trail runs once a week for the past 4 weeks were the perfect training for another 1 hour trail run.

10 minutes in I reached the first fork in the trail. Maps were posted at every fork (but not at the trail head?) so now I could see the area. I saw that the loop I was on was 2 miles (3-4 loops would be mind numbing). There were two separate extensions "Red" blazes and "White" blazes and they connected at the opposite trail head. These were listed as "about 2 miles one way." (first lesson..."about" is a VERY relative term). I figured 6 miles of all new trail (the 2 mile inside loop plus the 2 mile "red" and 2 mile "white") was definitely the way to go.

As I started out it seemed that the trail nicely followed a stream and periodically cut corners by going up and over the ridge-line. This was great because the terrain was mostly a subtle downhill with periodic rises to pretty views. After 15 minutes the trail got aggressive and kept bagging and abandoning ridge-lines, for no apparent reason. I pushed on figuring I was close to the other trail head.

Finally, 15 minutes later, I came to a trail crossing...must almost be there I figured...looked at the map and realized I was only halfway there (second lesson...trailmaps should be made available to be brought with you or available more frequently than at trail intersections). I looked at the map and saw that is started to serpentine from here. My thought was: "rivers serpentine through valleys, this must be going back to follow a river up or down valley after fighting across the last set of ridge-lines." (lesson three..assume nothing about topography from the shape of a trail).

As I started following up the next river the trail turned up and over a ridge (I figured we were cutting the corner to the river as we had done at the outset). This was not the case, I crossed, recrossed and crossed again the ridge, ever upward, until, finally, my trusty running mate (the Golden Retriever) refused the next decent because even she realized we were only going down to go back up again!!

I would have agreed with her but 1) I knew what the run back was like and did NOT want to do that 2) Although I was accumulating A LOT of elevation and the run was going WAY long I was not tired because the views and terrain were varied and absolutely gorgeous (moss covered rocks, pine dens, overhanging rock cliffs with open views, shallow river crossings, long spans of spiny ridge-lines, huge old growth leafy trees). Besides, I figured the "Red" trail must be the hard one and the return trail, the "White" one, must simply follow the river back up valley (lesson four...do not assume that because the trail you are on would be rated "Difficult" to "Extreme" by most East Coast standards that the "other" trail must be the easy one).

After one wrong turn and 57minutes I hit the other trail-head and realized I had run from the smaller conservation area into this larger one that was 723 acres and had not even entered a third smaller one (the whole area must be between 1000 and 1500 acres and 10 minutes from Fairfield CT, pretty cool!!).

Ever optomistic I simply took a deep breath and turned onto the "White" trail and headed home. With the change in direction, the terrain did not change. I immediately entered a Rock Graveyard and ran bolder top to bolder top for what must have been 5 minutes and between 1/4 and 1/2 mile. Then it was more ridge-line crossings and only a little double track mixed in.

I hit the tape at 1:43. I ran a 4 minute negative split, but, admittedly, the return was a little easier and more direct (I don't think there is a substantial aggregate elevation change between the two trailheads).

I learned a lot of lessons on this race:
1) Get a look at a topomap BEFORE I start
2) Training for an hour a week can get you in shape to run for close to 2 hours...if the run is pretty enough
3) When a map says "about" and a distance they are giving you the as the crow flies distance plus a fudge factor, and this is ENTIRELY unrelated to the actual distance you will cover.
4) 4 legs are WAY better than two. The dog (with no training) beat me to the car and laid down by the door to wait for me to open it and let her in.
5) I never need to run on the roads again, EVER!!(I never would have survived 1:43 on the roads)
Finally, the real reason for my "race" report: if ever anyone is in SW CT, let me know and I can give you the prettiest, most technical, and some of the toughest trails that I have found in the North East. I'm sure there are some better in NH, ME and VT, but nothing as close to the coast as this was.