Way Too Cool 50 km,Tapering,Ride and Tie and Sleep Aids

Today is a rest day, called tapering for me.  Tomorrow, is the Way Too Cool 50 km run. I plan to drive to Cool and leave a few copies of my book with Julie Fingar the race director for awards. After, then proceed to the Auburn Running Company to pick up my race packet and Jonathan Jordan’s.  Jonathan is driving up from Southern California.  This is his fourth or fifth consecutive Way Too Cool race.  For your information, Jonathan was my race partner for the 100 mile Swanton Pacific ride and tie.

Other ride and tie competitors running tomorrow include: Jennifer Tiscornia, Susan Smythe, and Victoria Ordway, to name a few. Carrie Barrett and Secretariat are going to be Pacers.  Secretariat is planning on joining me for over two thirds of tomorrow’s run.  We plan to party afterwards.

This information was published by the Institute for Natural Resources about the major problem of sleeplessness in the United States.  The herb Valerian root, although has side effects, may reduce sleep latency and improve sleep quality.  Other considerations include: 1. Follow a regular meal schedule during the day-do not skip meals: consume three meals and two snacks during the day; consume smaller meals as the day progresses; do not go to bed hungry or full.

2.  Eat a light evening meal-this meal should be the smallest of the day; meal should be moderately low in fat, but have a good mix of protein and carbohydrate for satiety.

3. Consume a bedtime snack if needed-   one hour before bedtime, have a light snack, such as a piece of fruit, or warm beverage i.e. herbal tea.

4.  Avoid caffeine after 6 PM-drink herbal tea or decaffeinated coffee if hot beverage is desired after that time.

5.  Alcohol in moderation-alcohol may decrease sleep latency, but has negative effects in the second half of sleep.

6.  Maintain a normal body weight-obesity increases risk of sleep apnea; proper dietary practices, coupled with exercise, will reduce risk of overweight and obesity.

Consuming foods high in tryptophan-milk or turkey is a myth and does not help you fall asleep.  Although high-protein foods, which are good sources of tryptophan, do get converted into serotonin and melatonin, but are high in other amino acids that compete with tryptophan for passage across the blood brain barrier. The net result is there little evidence that consuming such foods has a soporific effect.  Sweet dreams.

Overcoming Tragedy

"The tragedy in life doesn't lie in not reaching your goal. The tragedy lies in having no goal to reach."– Benjamin Mays

This quote by Benjamin Mays is both central and pertinent of one’s being. The word tragedy refers to and is defined in the American College Dictionary as something dreadful, fatal, and even pathetic.  The word tragedy does not tell the whole story in referring to one’s life.  Having goals is necessary for one’s mental health, and defines who we are as people. A person without goals cannot and does not live as a fully functioning healthy human being.  Freud defined a healthy individual as one who can and does love and work.  Inherent in Freud’s statement, is an individual with a goal. Loving and working does not happen by accident and without effort.

With a goal, an individual has direction and purpose.   When you have a goal, you have to think, plan, research, implement or place effort to accomplish the task. In other words, look at one’s behavior and you will likely figure out that individual’s goal or goals.  Goals should be specific, clear, measurable and reasonable.  The more realistic the goal, the more attainable it is.

An illustration of poorly defined goals is as follows: “I am going to lose weight” and” I am going to run tomorrow.” These statements are neither precise, nor measurable and as a result not defined well.  The goals “I am going to lose 5 pounds in the next 30 days” or “I am going to run for five minutes tomorrow” are clear, specific, measurable, reasonable, attainable and well defined.

For me, I planned to run 20 miles last Sunday.  In order to accomplish that, I selected a 20 mile trail to run.  Monday, I ran a 5 mile loop.  Today, Secretariat and I will hit the trail for our run.  I have five days to run at least 25 miles in order to accomplish my training goal for the week.  My 50 mile goal for this week is a sub goal since my main goal is to run the “Way Too Cool” 50 K. next month.  Notice my goal is specific, clear, measurable, reasonable and attainable.  In other words, my behavior defines who I am.

How to Live to be a Psychologically Young 100

Part two

Okay, I am now exercising on a regular basis, because I have a specific goal.  A reason to exercise gives it purpose.  And, the more concrete the goal, coupled with desire ,changes the focus as well as thinking about exercise. How we think about something like exercise is very important. My goal is measurable.  I want to participate and compete in ride and tie.   For me, that means I want to do well in the ride and tie sport because of my competitive nature.  In order to do well, I have to improve with my running; have a strong and well conditioned equine; and locate and team up with a partner that runs and rides well.  It took some time, but I accomplished that end.  Not only did I find partners for the competition, but another benefit occurred as many of them became good, solid friends.

I worked on accomplishing my running goals.  My running did improve as I now began to run the hills and my endurance or stamina increased as evidenced by my ability to run longer distances as well.  For example, I entered a half marathon and a 50 K. trail run.  In other words, after a short while, I was able to run or cover the same distance as my horse, during these events. If my horse was able to run 25 and 35 miles during an event then I wanted to be able to do the same. Notice, I had concrete goals that were measurable and attainable with hard work.   I felt good about my accomplishments,so far so good. Success facilitates success, which means positive feelings associated with self.  Seek success experiences, regardless of your age.

Another change that took place that corresponded with my ride and tie experience was learning and being introduced to anti- aging, nutrition, and rejuvenation.  The book, “Stopping the Clock” by doctors Katz and Goldman opened up another dimension for me to think about. I also learned more about such things as hormones, supplements, and models who exemplified anti -aging.  So now, I began to incorporate better eating habits, in addition to getting in excellent physical shape as a result of all the cardio training that I was doing.

Other changes that took place were the many friendships that I made, as well as becoming part of the ride and tie family competitors.  I learned from people,  more experienced or seasoned ,about conditioning techniques, proper clothing, running shoes, and input about nutrition  before, during, and after the event. Of major importance was the ability to nurture affiliative needs.  Affiliative needs play a significant role in the aging process especially for men .Women generally have better support systems.  I was extremely fortunate as my friendships allowed me to be nurtured.

 Further, I learned about other extreme events such as, but not limited to, the Tevis Cup, Way Too Cool 50 K., American River 50 and The Western States 100.  It did not take long for me to begin riding in a 50 mile endurance ride or running in a 50 mile ultra- run.  Remember, I wanted to be able to run the distance that my horse had to travel in these events.  So when I completed a 100 mile endurance ride, I then had to be able to run 100 miles as well.  Simply put, I accomplished that as well. Important psychological –motivational principles that I applied included a realistic level of aspiration or expectancy. I expected to do well and saw my level of competency continue to get better and improve.  I made concrete goals .I competed in  ultra-events.  I incorporated mindfulness  by being in and acknowledging the present . For example ,if I was experiencing  pain or discomfort, I acknowledged it. I continued to  be future oriented. I was always planning for the next run or the next training. In the process I found meaning and passion in my life.  As a consequence, I became happier with myself, within my life space.   More to follow next week.

Ride & Tie ,Birthday Run,Tevis Cup, and Western States

"Hope is like a road in the country; there was never a road, but when many people walk on it, the road comes into existence."– Lin Yutang

Laura C called Linda and I and asked if we would be willing to host the birthday run again this Saturday.  We told her we would be delighted. This birthday run has been going on for years in honor of the birthday boys - Laura’s husband Tom, and none other than our Secretariat a.k.a. Tony.  Essentially, this birthday running group is primarily comprised of both endurance and ride and tie competitors.  As you may or may not know, ride and tie folks are superb equestrians and terrific runners. So when I first arrived in the endurance capital of the world, it was common to see the ride and tie community compete in endurance-especially the Tevis Cup, as well as ultra running events such as the Western states 100, Way too Cool 50 K. , American River 50 etc.

So my entry into ride and tie introduced me to individuals that were first place finishers in the Tevis Cup, Western States 100 etc. Needless to say, it does not get any better than that.  I met Secretariat at the Mustang classic a ride and tie and endurance event in 1997.  Shortly thereafter I met Tom and Laura, Becky, Robert and Melissa and numerous other ride and tie participants. This year I invited Randall and Diane running enthusiasts, along with Marty and Michelle to join us in the birthday run and potluck brunch afterwards.  Join all of us at the fire station in Cool at 9 AM this Saturday.

Going back 10 years ago to 2001, my running partner, Linda R. and I submitted entries to the Western states 100.  On that particular Saturday there was the annual drawing in Auburn to determine who would be the chosen for that run.  At that time there was no dilemma for me, because the birthday run was on the same day.  I told Linda that I was going to participate in the birthday run instead of going to the drawing.  She opted to go to the drawing.

I remember clearly that after finishing the run that morning, I am sitting in my vehicle, getting ready to head to Chris and Mickey’s for the potluck.  All of a sudden I see a smiling, joyous, Linda who yells to me “We are in, we are in.”  I do not remember exactly what I said or how I felt but I do remember that I told Linda to follow me to Chris’s house. Once there we were full of excitement and enthusiasm and thrilled to talk about the upcoming event.  I also recruited Chuck M to be one of my Pacers for the run.

Happy birthday to Tom, Secretariat, Chris and others and happy anniversary also.  Chances are, if I had not met Secretariat at Dan B’s endurance and ride and tie event in 1997, I likely would not be writing this blog today.  More about that at a later time.

By the way, I just received confirmation that I am in the 2012 "Way Too Cool" 50 K. run.