2008 Sports Nutrition News from ACSM

The Athlete’s Kitchen

Copyright: Nancy Clark, MS RD CSSD, June 2008

2008 Sports Nutrition News from ACSM

For cutting edge sports nutrition information, the annual meeting of the American College of Sports Medicine is the place to be! Over 5,000 exercise scientists, sports dietitians, physicians and coaches gathered in Indianapolis in May to share their latest research. Below are some of the sports nutrition highlights. (For other highlights, see www.acsm.org; click on news releases.)

• Eating an energy bar just 15 minutes before you exercise is as effective as eating it an hour before. Grabbing fuel as you rush to your workout is a good idea that gets put to use.

• Natural sports snacks, like a granola bar or banana, offer a variety of sugars. But engineered foods might offer just one type of sugar. Because different sugars use different transporters to get into muscle cells, eating a variety of sugars enhances energy availability. In a 62 mile (100 km) time trial, cyclists who consumed two sugars (glucose + fructose) completed the course in 204 minutes; those who had just glucose took an 16 additional minutes. The bottom line: eat a variety of foods with a variety of sugars during endurance exercise, such as sports drinks, tea with honey, gummi bears....

• Salty pre-exercise foods such as chicken noodle soup can make you thirsty and encourage you to drink more. This can reduce the risk of becoming dehydrated during hot weather.

• A survey of 263 endurance athletes indicates they understand the importance of recovery after a hard workout. But they don’t know what to eat. They believe protein is the key to recovery. Wrong. Carbohydrate should really be the fundamental source of recovery fuel. Or better yet, enjoy a foundation of carbs with a little protein ...Chocolate milk!

• When exhausted cyclists were given a choice of recovery drinks, they all enjoyed—and tolerated well—the chocolate and vanilla milks, more so than water, sports drink or watery chocolate drink. Chocolate milk is familiar, readily available_and tastes good!

• How long do elite soccer players need to recover from a game? In one study, they needed five days for sprinting ability to return to pre-game level. That's four days longer than most athletes allow...

• How many calories does a triathlete burn during the Hawaii Ironman? Using labeled water, researchers determined a 173 lb (78.6 kg) man burned 9,290 calories. Body water turnover was about 4 gallons (16.5 L), and weight dropped 7.5%. Muscle glycogen dropped by 68%.

• Fatigue is related to not only glycogen depletion and dehydration but also to body temperature higher than 104º F (40° C). Try to keep cool when exercising in hot weather!

• Have you ever wondered how long it takes for the water you drink to end up as sweat? Only 10 minutes (in trained cyclists). Ingested fluid moves rapidly, so don’t hesitate to keep drinking even towards the end of an event.

• Should an endurance athlete choose a sports drink with protein? The research is confusing, due to different protocols (time trials vs. endurance tests). Plus, in most research studies the subjects have nothing to eat before the exercise tests—an unlikely situation for most endurance athletes. Hence, we need more “real life” research. Until then, plan to eat carbs with a little protein pre-exercise—cereal with milk, a cup of yogurt—so the protein will be available, if needed. During exercise, choose a sports drink that tastes good, so you’ll want to consume enough.

• Some endurance athletes do perform better with protein during exercise. For example, when given carbs or carbs + protein during an endurance exercise test, those who were “high responders” to the protein performed about 10% better in the time trial at the end of the endurance test, as compared to the “low responders”. This is just one example of how each athlete has his or her individual response to different fuels during exercise. The best bet: Experiment during training to learn what sports drinks/foods settles best, tastes good and works well for you personally!

• A Norwegian study of elite endurance athletes indicates 73% took vitamin supplements. Little did they realize their diet provided the recommended nutrient intake without the pills. The vitamin intake of the pill takers was even higher—135% to 391% of recommended levels. Two exceptions were Vitamin D (low in 22% of the athletes; perhaps due to the fact they live in Norway and have less sunshine) and iron (low in 10% of the women). The researchers remind us that high intakes can have toxic effects and may be detrimental to health over time. The best bet is to eat your vitamins via healthy foods.

• Coaches encourage football players to be big—but what is the long term cost? A survey of former college players indicates a high rate of obesity and associated health problems.

•The “freshman fifteen” pounds gained in the first year of college may be an exaggeration. Among a group of 40 female college freshman, half gained and half lost weight (~4 to 5 lbs) Excess calories from specialty coffees and soda contributed to the weight gain. Watch out for liquid calories!

• If kids are going to play video games, they might as well play active ones such as Wii Boxing, Wii Tennis or Dance Dance Revolution. These burn two to three times the calories as traditional hand held games 1417, 2443

• If you read ultra-fit magazines when you are exercising, you'll likely feel more anxious and depressed then if you read Oprah or no magazine. Take note: the models’ “perfect bodies” are altered to look leaner and more glamorous.

•Women who exercise experience an increase in the hormones that stimulate appetite; men have less of a response. This means women tend to get hungry after exercise and have a harder time with weight reduction than do me. Science finally validates what women have known all along!

• Lightweight rowers commonly get rib stress fractures. In their efforts to maintain a light weight, many rowers undereat, lose their menstrual period, and end up with low bone mineral density. Even after rowers with menstrual dysfunction retired from their sport, their bone density remained low, suggesting the effects might be irreversible. Light weight athletes should consult with a sports dietitian for professional guidance on how to healthfully lose weight and maintain the low weight. (For a local referral, see www.SCANdpg.org.)

• Athletes with eating disorders are known to over-exercise. If they get admitted into an eating disorders recovery program, they often are not allowed to exercise (for health reasons). This can be very upsetting. Yet, a study with patients with eating disorders who did 10 weeks of supervised strength training as a part of their recovery achieved higher bone mineral density and muscular strength. The exercise generated positive physical and psychological benefits.

• If you have “healthy genes”, you still need to exercise to be able to gain access to the potential good health you inherited. There’s no slouching when it comes to prolonging life!

Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels both casual and competitive athletes in her practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her NEW 2008 Sports Nutrition Guidebook, Food Guide for Marathoners, and Cyclist’s Food Guide are available via www.nancyclarkrd.com. See also sportsnutritionworkshop.com.

The Ones Who Make a Difference in So Many lives

www.athletesadvisor.com/books

Sounds like he was a great guy and a credit to the running community...

June 6, 2008, 10:42PM

OBITUARYRyan, an inspiration for Houston runnersFormer Cougar standout, coach motivated athletes
By PEGGY O'HARECopyright 2008 Houston Chronicle

Howie Ryan, a retired University of Houston cross-country and distance coach who encouraged hundreds of athletes throughout the Houston running community, died Tuesday of an aortic aneurysm. The Spring resident was 63.

Read More

Aimee's Soapbox -April 2008: Ockham’s Razor

www.athletesadvisor.com

Want to be notified when Aimee's Soapbox comes out each month? Click here! Aimee's Soapbox!

April 2008: Ockham’s Razor

Get out your Latin phrase books, Groovy Readers. I want to share with you my favorite tenet of the reductionist philosophy of nominalism: “Entia non sunt multiplicanda praeter necessitatum.” In other words, “All other things being equal, the simplest solution is the best.” You probably already know this phrase as Ockham’s Razor (also spelled as Occam’s Razor).

A 14-th century English logician and Franciscan friar named William of Ockham gets the credit for this observation that the explanation of any phenomenon should make as few assumptions as possible. This principle is often expressed as the lex parsimoniae, or the law of parsimony or law of succinctness. In other words, "entities should not be multiplied beyond necessity.” Sadly, all too often, most of us feel that “more is better.”

We supersize our meals, overtrain ourselves to injury, and gulp down twenty vitamins when three would do. Why do we tend to complicate things for ourselves, when we can see that “nature does not employ two instruments where one suffices,” as Thomas Aquinas said? Why not simplify? I would like to propose three ways to Ock-ify your life.

We all complain of overwhelming stress and too much to do and too little time. So here is a perfect opportunity to streamline.

1. GIVE YOURSELF ONE DAY OFF PER WEEK. Don’t you have enough to do and worry about during the week? It’s OK to ease up on yourself once in a while. Why not give yourself one day a week not to exercise, to eat whatever you want, to turn off your brain from its relentless whip-cracking. Cut yourself some slack and be OK with mellow. In the big picture, the rest you give yourself will pay off much bigger than any workout or dessert-skipping ever will.

2. LET GO OF THE SMALL BATTLES. Often times, we type A’s feel that we have to have control over every situation, win every battle, follow every plan to the letter. But in actuality, Mother Nature bats last. She has the last word, not us. So even if you WANT to be in control of everything, it’s not even possible anyway! So let go of the smaller items that really don’t mean anything in the big picture. Save your energy and your passion to fight the battles that really matter.

3. DO THE RIGHT THING, DO THE THING RIGHT. I have said this one before, but it bears repeating. Trying shortcuts and cutting corners doesn’t always work out the way you want. Often times, you have to go back and fix stuff anyway. And in the case of health and wellness, trying a diet pill or doing 8-minute abs in the hopes of looking like a supermodel just shortchanges you of nutrition and real fitness.

So take your time, do it right, you can do it, baby (apologies to the S.O.S. Band). Simplicity is the key to the championship, honestly. Give yourself a month to try streamlining, and see if you don’t feel a little weight lifted off your shoulders. Happy Spring, everyone!

8 College Savings Myths

I received this in some Fidelity Email a while back.

www.athletesadvisor.com/mosa -


Eight College-Savings Myths
Saving is not a bad thing
By Joanna Woodworth

In 2007, according to the College Board, the average financial aid package totaled $9,500 covering 43% of tuition, fees, and room and board for one year at the average four-year college, public or private.1 This underscores the need for families to save in a dedicated college savings account to supplement the remaining costs. However, 60% of parents think that if they save too much toward their child's future education that it could negatively affect their child's chances of receiving financial aid.2 And that is just one myth about saving for college. Here are the other seven.

Myth 1: Saving in a 529 plan will affect my child's eligibility to receive financial aid This is one of the more common myths with regards to 529 college savings plans. According to the federal financial aid formula, parent-owned assets are assessed at approximately 5%, compared with 20% of the child's assets. In actuality, investing in a 529 plan will have a relatively small impact on financial aid because those assets are considered those of the parent, not the child. Furthermore, other savings accounts, such as an UGMA/UTMA, where assets are considered those of the child or beneficiary, tend to have a greater affect on financial aid.

Myth 2: I shouldn't risk investing my money in a college savings account when the market is so volatile No one has the ability to predict how the market is going to perform from day to day, and trying to time the ups and downs of the market is generally a bad strategy. One approach is to use the time-tested investment strategy of dollar cost averaging. Basically, instead of investing money all at once, you can contribute a set amount to a 529 plan at regular intervals. Anyone who is investing a set amount on a regular basis, like monthly contributions to a 529 plan, is utilizing dollar cost averaging -- and helping to smooth out the swings -- so ultimately more shares are purchased when prices are low and fewer when prices are high.3

Myth 3 : I'll lose control over the assets in a 529 plan if my child decides not to attend college If a child or beneficiary chooses not to attend college, the parent or account owner is able to change the beneficiary to another eligible family member of the original beneficiary. As well, the account owner may choose to use the assets toward financing their own education. Furthermore, 529 plans give the account owner more control of the assets than custodial accounts, such as an UGMA/UTMA, where the beneficiary takes control of the assets once they turn 18 years old.

Myth 4: 529 plans offer limited investment options Many 529 plans offer a wide variety of investment options to choose from, which may include strategies, custom strategies, or static portfolio strategies. Additionally, once you select a strategy, you can often select from actively managed portfolios or index portfolios. While you're only allowed to reallocate previously invested contributions and earnings among portfolios once per calendar year for a given beneficiary, 529 plans allow the flexibility to change the investment allocation of future contributions at any time.4

Myth 5: I don't have enough money to open a 529 plan Even though requirements vary by plan, there are 529 plans that allow you to open an account with a minimum initial investment of $50 or even as low as $15 per month with an automatic investment plan.

Myth 6: I don't want to limit my child's college options by having to invest in my state-sponsored 529 plan All 529 plans are open to residents of any state and the account can be used to pay for qualified higher education expenses, including tuition, books, and room and board at most accredited two- and four-year colleges and universities nationwide and at eligible foreign institutions.

Myth 7: The contribution limits of 529 plans won't allow me to save enough for college Contribution limits for each beneficiary in many 529 plans are $300,000 or more, and while tuition rates continue to rise, parents who start to save early and regularly in a 529 plan may significantly increase their ability to meet future college costs. Considering the average cost of a private four-year college for the 2007-08 school year reached $32,307, an increase of 5.9% from the previous academic year5, the cost of waiting to save may force a college-bound student to rely more heavily on student loans or other means to supplement costs.

Myth 8: You can get a better return on your investments if you create your own portfolio of funds versus savings in a 529 plan While it is hard to predict future investment returns, there are several benefits to investing in a 529 plan account versus a general mutual fund account for instance, that may be earmarked for college savings. For example, investing in 529 plans can help prevent random withdrawals for day-to-day expenses or financial emergencies, such as home improvements, car repair, travel, or even retirement. As well, with a dedicated 529 plan account it is easy to establish a college savings goal up front and keep track of the progress against that goal, so that when the time comes to pay for college expenses, you know exactly how much you can cover and how much you may need to finance.
In addition, 529 plans are one of the best ways to save for future college costs because of their tax benefits. For example, 529 plans allow for earnings to grow tax-deferred and withdrawals from these accounts are permanently federal income tax-free for qualified higher education expenses, such as tuition, and room and board, as well as, books and supplies. Furthermore, because of their tax-advantaged status, 529s have greater potential to compound earnings when compared to taxable alternatives and therefore may leave you with more money for college. For instance, if a parent saves for college via such taxable alternatives as certificates of deposits (CDs), stocks, or a traditional bank savings account, the earnings of those investments may be taxed by as much as 30%.

How Fidelity can help Learn more about 529 plans.
(Please e-mail any comments to Investor's Weekly at Investors.Weekly@fmr.com.)

1. Trends in Student Aid 2007, College Board.
2. College Savings Indicator Research, Fidelity Investments, 2007.
3. Keep in mind that dollar cost averaging does not assure a profit or protect against a loss in declining markets. For the strategy to be effective, you must continue to purchase shares both in market ups and downs.
4. The IRS does not allow participants to have direct or indirect control over the investments in a 529 account.
5. Trends in College Pricing 2007, College Board.
Units of 529 Portfolios are municipal securities and subject to market volatility and fluctuation. Different asset allocations offer different balances between risk and potential returns. Generally, the greater the stock allocation, the greater the potential for long-term returns and the greater the risk of volatility, especially over the short term. Conversely, the greater the allocation to bonds and/or short-term investments, the lower the potential for high long-term returns but the lower the short-term risks.

Ron Horn is a nut - run a race he does and you will know it!

or read one of his weekly emails like this one.

http://www.pretzelcitysports.com/

Hounds & Honeys:

1) IMPORTANT REMINDER: The next Xterra MidWeek Trail Race is tonight (Wed) at Warwick Park, near St Peters, PA Also, the Commerce Bank Pro Bike race in Reading is tomorrow; amateurs start at 10 and pros are expected to go off at 1. Good places to see the race are right downtown at the start/finish & on the upper side of City Park where they climb to "near the Pagoda" on the last 3 laps!

2) EVEN MORE IMPORTANT REMINDER: The online reg deadline for the Wissahickon 10K Trail Classic on Sat (www.pretzelcitysports.com) and the Brandywine River Trail 15K on Sunday (on www.active.com, I think) BOTH end at midnight tonight. Both are EXCELLENT events. The Sunday race is not drawing well so I'm giving it our EASY AWARD alert; come home with more hardware than a trip to Lowes. I'll also be sending out a course description tomorrow or Friday so you can confirm that you can REALLY get gnarly at the Brandywine, even in normally flat and barren Delaware. Both apps are on www.pretzelcitysports.com.

3) ANOTHER REMINDER OF EVEN MORE MEGA-IMPORTANCE! The prereg cutoff for Pretzel City's summer trail classic, the Double Trouble 15k/30k in French Creek State Park is "postmarked by Monday, June 9" so this is the LAST eNewsletter you'll get before that needs to be in the mail! This is the longest (for some) event that Pretzel City Sports holds and you can choose what distance to do in mid-race, based on the weather, your fitness level, the amount of brew you consumed the night before, how badly you've chafed on the inside of your thighs, etc. There are a LOT of trail runs around but this is one of the oldest and most successful around for a REASON!: showers afterwards, a beautiful course that takes you around 2 lakes, a pool nearby, choice of tank top or regular shirt, etc.

4) WONDERFUL weekend for the roadies! On Sat, you can choose to do a FAST 5k in Lansdale (the Kugel Run-please note, this is the ONLY race we do each year with a rain date since it is associated with a festival so if the weather bites, call the contact number before making the trip-normally a very good place to win an award as well) OR you can do the lightening fast Perkasie Main St Mile Run, 1 mile of slightly downhill road with 2 heats based on age. Gives the 40+ folks a chance to lead the race, by not having to compete against those 39-year-old "whippersnappers"! Sunday, one of my favorites: the Oy Vey 5k in Ambler. These folks put on a really nice event. They have a ton of door prizes, indoor toilets, flat course, fair number of awards, etc.

5) A man and his wife were awakened at 3:00 am by a loud pounding on the door. The man gets up and goes to the door where a drunken stranger, standing in the pouring rain, asks;

"Hey Buddy, I really need some help. Can you give me a push?
"Not a chance" says the husband, "its 3:00 in the morning!" He slams the door and returns to bed.
"Who was that?" asked his wife.
"Just some drunk guy asking for a push" he answers.
"Did you help him?" she asks.
"No, I did not. It is 3:00 in the morning and it is pouring rain out there!"
"Boy, do YOU have a short memory," says the wife. "Remember about 3 months ago when we broke down, and those two guys helped us? Get up and help him this very minute and you should be ashamed of yourself!"
The man starts feeling a little guilty, gets dressed, and goes out into the pouring rain. Standing there in the deluge, he calls out into the dark,

"Hello, are you still there?"
"Yes, I am" comes back the answer.
"Do you still need a push?" calls out the husband.
"Yes, please!" comes the reply from the dark.
"Where are you?" asks the husband.
"Over here on the swing!"

6) Attention-People who only DREAM of winning an award: I'm putting out an EASY AWARD alert for both of NEXT Saturdays events. The one race is a first year event; the Go Daddy Go 5k just outside of beautiful Frenchtown, NJ. Don’t be confused by the name; it is for Daddy, Mommy, the products of Daddy/Mommy and people that just like to fool around. The race is in a park right outside of Frenchtown and right now, it gets a REALLY EASY AWARD designation since it only has about 30-35 entries so far. So, mosey on up there and then spend your post-race time in neat tourist destinations like Frenchtown, Lambertville, New Hope and Peddlers Village! The other event, down in Montgomery County, is headed by local running enthusiast Tom McGinley; the Worcester, PA Fire Co 5k. For those of you that don’t immediately know where Worcester is, as easily as you do Philly, Pittsburg, Salunga or Virginville, it is east of Skippack and near West Point, PA. This race has a really neat award system that is REALLY "topical" in our current times: the overall male gets a gift certif. to Runaway Success, the female winner gets a gift certif. to North Wales Running and the age group winners get a gift certificate to WAWA!! Can you say "FREE GAS"!!! A solution that neither McCain or Obama had come up with to date! Now watch me put my foot in my mouth when they end up being for a free "shortie" of your choice! Not that their "shorties" can't give you "gas" as well. I was never sent a copy of the app to post on the PCS site (hope to rectify that in the next day or two) but you can find out details on www.worcesterfd.com. WARNING: this event has quite a bump between its post reg price and its "day of" price so get those apps in NOW! Hope to see a lot of BucksCo folks in Frenchtown and lots of MontCo folks in Worcester!

7) A shy guy was boarding a plane when he heard that the Pope was on the same flight.

"This is exciting," thought the guy, "I've always been a big fan of the Pope. Maybe I'll be able to see him in person."
Imagine his surprise when the Pope sat down in the seat next to him for the flight. Still, he was too shy to speak to the Pontiff.

Shortly after take-off, the Pope began a crossword puzzle.

"This is fantastic," thought the gentleman. "I'm really good at crosswords. Perhaps, if the Pope gets stuck, he'll ask me for assistance."
Almost immediately, the Pope turned to the guy and said,

"Excuse me, but do you know a four letter word referring to a woman that ends with the letters 'u-n-t?'"
Only one word leapt to mind to the gentleman. "My goodness," he thought. "I can't tell the Pope that. There must be another word." He thought for awhile and then it hit him.
Turning to the pope, the gentleman said,

"I think the word you're looking for is 'aunt'."
"Of course!!" exclaimed the Pope with a look of revelation, to which he followed with

"Any chance you have an eraser?"

8) I think some people thought I was pulling their leg or some other body part last week when I announced that we were timing a clothing-optional off-road duathlon in 3 weeks. No, the Bare Hare Sprint "Du" is a legitimate event and one that benefits a charity; just like other races! Below is some info from the race directors on the event:

Hi. We are Gary & Sue Butts of ....B.A.R.E....Butts A'Runnin Race Enterprises. And yes, our last name is Butts. How ironic! We organize and direct BARE races at nudist clubs. Our BARElosophy is promoting nude recreation as a wholesome and positive experience. We want you going away from an event, wanting to return to it the next year. We are passionate about our participants having a well-managed and organized clothing-optional race experience. Our goal is to encourage others to improve their health & fitness, and to maintain an active & healthy lifestyle, whether it be bare or clothed.

The Bare Hare Sprint Duathlon is a new undertaking and has never been done anywhere else. THIS IS A LEGITIMATE EVENT! We have lots and lots of age group awards for individuals and team, loads of door prizes. And some "special" prizes. The restaurant will have a race friendly dinner on Friday night for those staying on the resort. This is a charity race for the Leukemia/Lymphoma Society, with a portion of your participant fee going to help join the fight against blood cancers that can strike all ages. Plus you get to use the wonderful facilities as part of your race fee, until 9 PM that night. Members of your entourage may attend as well, a very small entry fee to the facility applies.

One important clarification. The races we do are clothing-optional. That means you are not "required" to be nude if you wish not to be. That is an option that is entirely up to you. But most do "bare" it after a while, because they feel so relaxed in the atmosphere around them and "out of place" with their clothes on. For this event, though, you must wear a bike helmet on the biking portion. And shoes and socks are required, unless you're one of those barefoot runners. Only first names are listed on the results, unless we have your permission to use your full name. Also, please "bare" in mind that you must be 18 or older to compete in this event

So, whether you are just a beginner or expert, come on out and join us! Be a part of this Inaugural challenge and "DO the DU". There's nothing like it in this world!

Like some ad we once saw, said so eloquently, "Just "Du" It".

9) A sad but "oh so true" dissertation (with apologies to friend and fellow runner Albert Booth who, at 88, still functions AND runs better than I do):

I Sure Have Gotten Old

I've sure gotten old!
I've had two bypass surgeries, a hip replacement, new knees, fought prostate cancer and diabetes.
I'm half blind, can't hear anything quieter than a jet engine, take 40 different medications that make me dizzy, winded, and subject to blackouts.
Have bouts with dementia & circulation's so poor that I can hardly feel my hands & feet anymore.
Can't remember if I'm 85 or 92 and have lost all my friends to the grim reaper.
Thank God, I still have my driver's license.

10) A reminder that you'll want to start getting your apps in for some of the other trail events in July. Herbert's Off Road Adventure is coming up in Allentown in early July. You won’t want to miss this inaugural event in the Lehigh Valley. One correction; the app said that you had the option of using a bridge over the creek at one part of the course, even though it would add some time to your run. Well, Lordy, Lordy! Guess what municipality decided to rebuild their bridge in their park? Yep, THIS one. So, EVERYBODY, bring your floaties! There's no "wimping out" now! Later in the month, you'll want to check out Don Morrison's longer Xterra race down in Nottingham, PAS, home of the generous Herr's Snack Food Company (if you haven’t tried their black pepper barbecue tortilla chips or pumpernickel rye pretzel sticks at one of Pretzel City's races, you have missed one of the TRUE JOYS of life!). Don runs a really awesome event, with door prizes galore, outrageous courses, wonderful organization, etc. And did I mention "wonderful timing" as well? The following week, it’s the excellent Marsh Creek Raptor Run, a race that has already become one of the most popular of the summer. Held in the park by the same name near the Downingtown exit of the turnpike, you can do either 1 or 2 loops of this 5 mile trail and again, taking the lead from the Double Trouble, decide in mid-race which one you want to do.

11) The "sometimes" misperception that Engineers have "sensitivity" issues:

A priest, a doctor, and an engineer one morning were behind a particularly slow group of golfers. The engineer fumed,

"What's with those guys? We must have been waiting for fifteen minutes!"
The doctor chimed in, "I don't know, but I've never seen such inept golf!"
The priest said, "Here comes the green-keeper. Let's have a word with him."
He said, "Hello George, what's wrong with that group ahead of us? They're rather slow, aren't they?"
The green-keeper replied, "Oh, yes. That's a group of blind firemen. They lost their sight saving our clubhouse from a fire last year, so we always let them play for free anytime."
The group fell silent for a moment.

The priest said, "That's so sad. I think I will say a special prayer for them tonight."
The doctor said, "Good idea. I'm going to contact my ophthalmologist colleague and see if there's anything he can do for them."
The engineer said, "Why can't they play at night?"

12) The Charlie Horse results on the Pretzel City site have been corrected. The names that got switched in the initial results posted have been corrected and our apologies to those that were switched. LOTS of positive feedback from those that did the event. The NEXT thing that the host Pagoda Pacers hope to find is a way so that the 2nd water stop doesn’t require you to run down into the gun club and then run the other way up the same trail as slower runners approach you. We THINK we have a solution but time will tell.

13) The wife came home early and found her husband "boinking" a very attractive young woman in their bed.

"You are a disrespectful pig!" she cried. "How dare you do this to me -- a faithful wife, the mother of your children! I'm leaving you & getting a divorce!"
The husband pleaded, "Hang on just a minute, dear, so I can tell you how you've totally misconstrued the situation."
"Fine, go ahead," she sobbed, "but they'll be the last words you'll ever say to me!!And the husband began --"Well, I was getting into the car to drive home and this young lady here asked me for a lift. She looked so down and out and defenseless that I took pity on her and let her into the car."

"I noticed that she was thin, poorly dressed and very dirty. She told me that she hadn't eaten for three days! So, in my compassion, I brought her home and warmed up the enchiladas I made for you last night - the ones you wouldn't eat because you're afraid you'll put on weight. The poor thing devoured them in moments."

Since she needed a good clean up, I suggested a shower, and while she was doing that, I noticed her clothes were dirty and full of holes, so I threw them away. Then, since she needed clothes, I gave her the designer jeans that you have had for a few years, but don't use because you say they are too tight. I also gave her the underwear that was your Anniversary present, which you don't use because I don't have good taste. Then, I went and found the sexy blouse my sister gave you for Christmas - the one that you don't wear just to annoy her, and I also donated those boots you bought at that expensive shoe boutique and don't use because someone at work has a pair the same."

The husband took a quick breath and continued;

"She was so grateful for my understanding and help; and as I walked her to the door, she turned to me with tears in her eyes and said,

"Sir, no one has ever been this kind to me before. Do you, by chance, have anything else that you could share with me that your wife doesn't use?"

14) If you find this email as welcome as Obama finds the news that Hillary wants to be his running mate, let us know that putting you on our subscriber list was far too "ambitious" and that we should correct our "vice".

Ron Horn
Pretzel City Sports

My Local Running Stores Newsletter

Charlies, the owner of Fleet Feet does a nice job at his Albany store of being active in the community. Here is an example of his monthly newsletter. He uses Constant Contact as his email tool. I favor verticalresponse.com myself...

Dear Fleet Feet Sports club members:

We sincerely hope this newsletter edition finds you all well. March was an exciting month for our store! Our second Diva Night was held on March 13, with over fifty very special "Divas" in attendance. Wine tasting, massage therapy, and caricature drawings were the highlights of the evening. Arlene and I would like to thank Joe Benny, our very good friends at Back In Balance (Clifton Park), and Rich Conley for all they did to support this excellent time. No Boundaries kicked off in March as well.

No Boundaries, sponsored by New Balance is a "train to run your first 5K program." With over 35 participants we are into our second week of training and the program is off to a great start!On Sunday, March 30 we had about 40 Empire State Capital Volkssporters use our store as a start point for their 10K walk program.

The Volkssporters Club is dedicated to fun, fitness and friendship, information about the club can be gained here or by contacting Marie KlucinaHigh School track and field is in full swing, we very much look forward to seeing the results of the talented athletes we have in our community.

Road racing is also kicking into gear. Congratulations to Tom and Marcia Adams for an excellent job in race directing last week's Delmar Dash.April, as you will read, is a busy month. Our talk with George P. Kansas promises to be a highlight. Please save this date; you will be happy to have set the time aside.

We are proud for the second year to sponsor the Fleet Feet Sports Bethlehem Lady Eagles Track and Field Invitational. This ladies only event will be held on April 19th at the Bethlehem High School track. Please come out and watch these athletes perform.

That's it for now. Remember our FUN RUN on Thursday evenings. We leave from the store at 6PM, attendance is growing, this run is for ALL levels of ability.

Our Sportwalkers Club is also growing. There is technique instruction and a workout, also beginning at 6PM on Thursday evenings; we have had many requests for a walkers only club, this is only the beginning, come join us! Bring a friend!As always and with sincere thanks, Arlene and I appreciate your support.We wish you a peaceful month ahead.Charles and Arlene WoodruffProudly owningFleet Feet SportsAlbany

Aimee's Soapbox! June 2008: Cine-Philosophy, Part I

Want to be notified when Aimee's Soapbox comes out each month? Click here!

Aimee's Soapbox! June 2008:
Cine-Philosophy, Part II Preface: For the May through October Soapboxes, I will be presenting a six-part series on “Movie Quotes as Life Philosophy.” In my family, quoting movies is as natural as breathing. So, I thought I would make use of this habit and wax poetic on some of my favorites. “No. Try not. Do. . . Or do not. There is no try.” Who knew, thirty years ago, that a small green muppet would become part of the collective unconscious?

In 1977, we first met a Jedi Master named Yoda, and his words of anastrophic wisdom became instantly quotable. We got to know Yoda better in “The Empire Strikes Back,” where, in the midst of training the impetuous young Luke Skywalker, Yoda sees many of Annakin Skywalker’s flaws in the son. He assigns Luke a task, to which Luke responds by saying he will try. Ooh, big mistake.

What’s wrong with Try? Try exists in many fine forms: give it the old college try, try your best, if at first you don’t succeed. . . .

The problem, I think, is that Try merely implies that you will make an attempt or put forth some effort, but you’ll not really, really giving it a go. Try says, “My head is on board, but my heart isn’t in it.”

I am paraphrasing, but there is an axiom out there that says if Head and Heart on not on the same page, you are wasting your time and even making your job that much more difficult. In order for you to believe in something truly, you need to have that emotional investment which will keep you going through any adversity. It’s too easy to bail if you only have an intellectual buy-in.

You see, “Try” lets you off the hook. “Hey, I tried. . . . “ “Try” can keep you from growing and learning and expanding your horizons. It doesn’t commit you.

For instance, I recently wrestled with An Issue which had been dogging me for a long time. OK, I’ll be honest. It was a character flaw I have been ducking my whole life. It was one of those things that you know you are not good at, but you can get away with pushing to the back burner. Well, by only “trying” to work on it, I had successfully avoided it, and really, only built it up to be something worse.

But man oh man, I was beautiful in my trying! I read books, I asked friends for advice, I wept and wailed to my husband, I did everything I could to avoid the actual DOING. So I seemed like I was really working on my Issue, but in reality I was just TRYING.

The funny thing about Doing, then, is that it often turns out to be much less painful than you have imagined. By Trying and Avoiding, you make the Doing seem very scary and unobtainable.

But it really isn’t so bad. For me, once I finally did DO the thing I dreaded, not only did I find that it wasn’t so bad, but I also learned an unexpected thing about myself. Bonus! Yay, me So if you have been thinking about tackling a marathon or getting your closet organized or becoming less stubborn or even helping out around the house more often, DO or DO NOT, for there is no try.

The Athlete’s Kitchen, May 2008 The Beat Goes On: Heart

The Athlete’s KitchenCopyright: Nancy Clark MS RD CSSD, May 2008The Beat Goes On: Heart

Health and NutritionAlthough exercise is one of the best ways to improve heart health, even athletes are not immune from heart disease. You have undoubtedly heard reports of marathon runners who die of heart attacks and football players who have strokes. Women, like men, need to pay attention to heart disease; it is the #1 killer of women, higher than all cancers combined.

To address the topic of heart disease among active people, the Sports and Cardiovascular Nutrition practice group of the American Dietetic Association (www.SCANdpg.org) featured heart health as the theme of their annual convention (April 2008, Boston). The following bits of information from that conference might inspire you eat wisely to keep your heart beating for a long and healthful lifetime.

• First of all, when it comes to heart disease, you should know your cholesterol numbers. Get your blood tested for total, LDL and HDL cholesterol. Having a low LDL is the primary goal for reducing heart disease. If your LDL is >160 mg/dL, the sooner you lower it to <130,>

• Foods that actively lower LDL include oats, barley, soy, beans, almonds/nuts, and plant sterols/stanols (added to margarines such as Benecol). Although each single food might have only a small cholesterol-lowering effect—for example, consuming three glasses of soy milk a day might lower LDL by only 5%, combining several of these foods becomes very powerful. For example, in subjects with high blood cholesterol, a diet rich in oats, nuts, soy, and phytosterol-enriched margarine reduced LDL by almost 30% in four weeks. That's as powerful as cholesterol-lowering drugs!

With minimal effort, you can consume LDL-lowering foods on a daily basis and achieve long term benefits. Plus, by filling up on oats, nuts, and beans, you are not chowing on bacon, cookies and steak—and gain the added benefit of displacing those sources of artery-clogging saturated fats.•

Oatmeal is easy to add into a sports diet. If cooking oats is not your style, simply eat them raw—mixed in with cold cereal. For example, Wheaties + raw oats + slivered almonds + (soy) milk + fruit creates an easy heart-healthy breakfast. Microwaving a packet of instant oatmeal (with a spoonful of peanut butter) creates a tasty, effective pre-exercise and/or afternoon snack.•

Inflammation, caused by cholesterol-filled plaques in blood vessels, plays a role in heart disease. Foods that reduce inflammation include salmon and other oily fish, walnuts, fiber-rich whole grains, fruits, vegetables, and even dark chocolate. Among fruits and veggies, the Big Six are apricots, bananas, oranges, tomatoes, broccoli and spinach. Eat them often!

• The Mediterranean diet, rich in olive oil, fruits,vegetables, fish, and seafood is also protective and offers a 7% reduction in mortality from heart disease. Consider using more olive oil for salad dressings, sauteing vegetables, and as a dip for bread (instead of butter)—but watch the calories!

• Eating 8 ounces of fish per week, especially cold water fish (salmon, mackerel, sardines, herring) rich in omega-3 fats, can reduce the risk of death from heart disease by 36% (and from other diseases by 17%). Eating fish delays death within the hour after a heart attack, providing time to get the victim to the hospital for treatment. Plan one lunch with tuna (with lowfat mayo) and one dinner with salmon each week.

• Humans cannot make omega-3s, that 's why we need to eat them. A healthy person can get the recommended intake from fish. Just 8 ounces salmon (the richest source) provides a week’s worth of omega-3’s. (Cardiac patients need more, necessitating fish oil pills.) Salmon is also a rich source of vitamin D. Three ounces canned pink salmon provides the daily requirement for D. D protects against high blood pressure, diabetes, cancer, and many other health issues. (For a recipe with canned salmon, try Simple Salmon Patties. See Sidebar)

• What's good for the heart is good for the mind (and the rest of the body, for that matter, because all bodily systems are interconnected). Eating fish twice a week is associated with a 13% slower decline in mental performance.

• Some athletes believe farmed fish have higher levels of PCBs and other toxins. According to Dr. Charles Santerre of Purdue the risk is tiny compared to the strong heart-health benefits. PCBs are stored in the fat. To reduce intake of PCBs, don’t eat the fish skin nor the fat drippings.

• The risk of heart disease increases with age, particularly as women enter menopause. Menopause increases fat deposition in the trunk/waist area, more so than on the legs and arms. This abdominal fat is linked with heart disease.Why does midlife fat settle around the waist? One theory relates to cortisol, a hormone that increases with stress. Post-menopausal women seem to have a robust cortisol response to stress. Thank goodness exercise can be a good stress reducer; keep active!

• Lugging around excess body fat adds a major stress to the heart, but being too thin can also raise heart-health issues. Athletes who severely undereat (such as those with anorexia) commonly develop irregular heart rhythms and have a dangerously low heart rate. Thinner is not always healthier.

• The more you exercise, the more protection you have from heart disease—to a certain extent. The benefits plateau at about 2,000 calories per week; that's the equivalent of running about 4 miles a day (400 calories) for five days a week, with two rest days per week. No need to get compulsive...

The bottom lineJust as eating the wrong foods can be powerfully bad for your heart, eating the right foods can be powerfully good. Eat wisely to invest in an enjoyable future. I

f you need help creating a heart healthy sports diet, consult with your local sports dietitian; use the referal network at www.SCANdpg.org.Nancy Clark MS, RD counsels casual exercisers and competitive athletes at Healthworks, the premier fitness center in Chestnut Hill, MA (617-383-6100). Her NEW 2008 Nancy Clark's Sports Nutrition Guidebook 4th Edition, and her Food Guide for Marathoners and Cyclist’s Food Guide are available via www.nancyclarkrd.com.

SIDEBAR

Looking for inexpensive ways to add more fish to your diet?

Here’s one of many family-friendly recipes from the new fourth edition of Nancy Clark’s Sports Nutrition Guidebook (April, 2008).Simple Salmon Patties

These salmon patties are made with canned salmon, an inexpensive source of health-protective omega-3 fat. Enjoy them with brown rice and a green vegetable for a complete meal.1 14-ounce (400 g) can pink salmon, drained and flaked (remove the skin, but keep the bones for added calcium)1 cup (70 g) crushed whole-wheat saltine crackers or bread crumbs1 egg or substitute, slightly beaten1 cup (150 g) diced pepper, green or red1/2 diced onion, preferably a sweet onion such as Vidalia1/4 cup (60 ml) milk, preferably low fatLemon pepper or black pepper, as desired1 to 2 tablespoons olive or canola oil, for cookingOptional: 1 teaspoon Worcestershire sauce or soy sauce; dash of hot pepper sauce; 1/2 teaspoon dried dill or 2 teaspoons fresh dill1. In a large bowl, stir together salmon, cracker or bread crumbs, egg, bell pepper, and onion. Mix in milk (and Worcestershire sauce and hot pepper sauce, as desired). Add pepper (and dill), and mix well with your hands. Lightly press the mixture into eight patties.2. Heat oil in large saute pan on medium heat. Once oil is hot, place the patties in the pan and cook on both sides until lightly browned, about 3 to 5 minutes.Yield: 4 servings (8 patties)Nutrition Information1,200 total calories; 300 calories per serving (2 patties)24 g carbohydrate; 27 g protein; 11 g fat (2 g omega-3)

Reprinted with permission from Nancy Clark’s Sports Nutrition Guidebook, 4th Edition (2008; Human Kinetics). Available via www.nancyclarkrd.com

Holy Cross Baseball Update from Head Coach Greg Dicenzo

Thursday, June 5

Once again, it is with extreme excitement and anticipation that I write to each of you. Yes, our season has ended (I will get to that in a moment) and yes the 2009 campaign seems like light years away. However, your Holy Cross Crusaders are already itching to get next season underway. We have placed upwards of 16 returning players in NCAA sanctioned summer leagues throughout the country, far exceeding numbers of the past. It will be great for all of our guys to get the experience of meeting other athletes and playing baseball…EVERYDAY!

This was certainly a year of firsts. Not just for myself as the new head coach of Holy Cross Baseball but for the entire program. We set out to do something astounding and remarkable, and I truly believe that we accomplished that feat. Throughout this season, the bar was constantly raised to new heights, and your Crusader ball club responded each step of the way. From our first Patriot League tournament appearance since 2001 and our first Patriot League tournament victory ever, to our first 20+ win season since 1980 and our first Patriot League Pitcher of the Year Award, this was undoubtedly a season that I will look back on with admiration for every player who wore the HC this year.

Some may argue that the season was a bit of a disappointment in the end. I cannot disagree with that statement. We were on the cusp of doing the “unthinkable,” and as stated earlier, when you achieve the goals you have set forth, you must constantly reassess them and aim even higher. Our goal at the outset of this season was to flat out compete. Compete in every game that we played, compete in every practice session that was designed and begin to change our expectations for Holy Cross Baseball. We accomplished each of those goals. We wanted to taste what the post-season had to offer, and we did that. Unfortunately, we seemed to be a play or two away from hosting the Championship at home vs. eventual champion Bucknell, but I will tell each of you what I told our club…Expect to win! Expect to win more games next year, expect to compete in the Patriot League tournament again, and expect to play in a Regional.

I want to thank all of our alumni, parents, and friends for supporting our team throughout this season. Not only did our team buy into what the new coaching staff was selling but so did each of you. For the 29 players on our team, I owe each of you a tremendous amount of gratitude for the way in which you carried yourselves as students, as athletes, and as representatives of Holy Cross. They all worked extremely hard and committed themselves to the unknown. There is only one first team that I will ever be a head coach for, and I could not have wanted it to be any other group of individuals. I am extremely happy to be a part of this school and this program, and I am extremely excited about where we have been and where we are going.

Please continue to stay in touch throughout the summer months and keep your eyes open for any future Crusaders in your area. I look forward to seeing all of you back on campus in the fall as we will continue with the HC Baseball Alumni Game tradition tentatively scheduled for Saturday, Sept. 20 at 11 a.m. Holy Cross Football plays at Harvard the night before on Friday so I realize many of you may be heading into Cambridge for the game. This presents a great opportunity to spend the weekend supporting the Crusaders. Thanks again for your loyal support of Holy Cross Baseball and let’s continue to raise our expectations!


Sincerely,
“Coach D”

NCAA Parker shares advanced soccer techniques

Champaign, IL-- One of soccer's most successful coaches releases a new book next month, sharing insights for mastering the game. In Premier Soccer (Human Kinetics, May 2008), Michael Parker, the wins leader among active NCAA Division I men's soccer coaches, teaches every key technique and tactic, with accompanying drills and special tips for executing them when the match is on the line. Premier Soccer tackles the skills and traits necessary for each position on the field, both offensively and defensively, as well as systems, set plays, restarts, and practice drills. With an emphasis on player development, on-field awareness, conditioning, and team play, Parker reveals his proven approach to team and player success. This book guides players and coaches to consistent and winning play at every level of competition. For more information on Premier Soccer, visit www.HumanKinetics.com or call 1-800-747-4457. ABOUT THE BOOK Premier Soccer Michael Parker Available May 2008 · Paperback · 208 pp ISBN 978-0-7360-6824-6 · $18.95 ABOUT THE AUTHOR Michael Parker, the wins leader among active Division I men's soccer coaches, has won six national titles in 30 years of collegiate head coaching experience spanning all three NCAA levels. He has been at University of North Carolina at Greensboro since 1984, taking a club program and leading it to success in Division III (two national titles) and Division I (fourth among Division I active coaches with a winning percentage of .736). His teams have made 19 NCAA tournament appearances, and in 1993 he became the first men's soccer coach in NCAA history to lead a team to the tournament in all three divisions. During his tenure, UNCG has won 10 conference titles, including six during its Division I era. Parker's 2004 team was ranked No. 1 in polls for much of the season. Parker also won three national titles while head coach at Lock Haven in 1977 and 1978 (Division III) and 1980 (Division II) and three national titles at the semipro level with the USISL's Greensboro Dynamo in 1993, 1994, and 1995. CONTENTS Chapter 1. Winning Attitude Chapter 2. Roles of Players and Coaches Chapter 3. Attacking Skills and Tactics Chapter 4. Defending Skills and Tactics Chapter 5. Systems of Play Chapter 6. Set Plays and Restarts Chapter 7. Physical Conditioning and Nutrition Chapter 8. Practice Sessions Chapter 9. Matches For more information, an excerpt, review copy, or author interview, contact:

Patty Lehn Publicity Manager 217.403.7558 Alexis Koontz Publicity Associate 217.403.7985

Advances in Sport Psychology (Human Kinetics, April 2008

For Immediate Release www.HumanKinetics.com

Patty Lehn .7985

Updated book examines advances, future directions in sport psychology Champaign, IL -- The updated third edition of Advances in Sport Psychology (Human Kinetics, April 2008) offers a view of the latest research in the field of sport psychology. The text's contributors--some of the field's most prolific researchers and scholars--extend the boundaries that have defined the field and provide a clear explanation of future research directions. This third edition has been completely revised to reflect the advances that have occurred in the field in the past several years. The updated text provides readers with a complete picture of current research and emerging topics in sport psychology while challenging researchers to examine the factors that keep this discipline growing. Advances in Sport Psychology, Third Edition, provides a fresh look at sport psychology with these features: Four new chapters on qualitative research methods, achievement goal theories, self-confidence, and parental and peer influences Significant revisions of the second-edition chapters, along with more concise overviews of individual topics An analysis and synthesis of the state of knowledge for each topic and a discussion of future research directions Advances in Sport Psychology, Third Edition, focuses on active research that recognizes the merging of individual and socioenvironmental factors in making sense of sport performance and behavior. It will help students prepare and conduct their own research, and it will allow professionals to stay on the cutting-edge of the field. For more information on the third edition of Advances in Sport Psychology, contact Human Kinetics at 800-747-4457 or visit www.HumanKinetics.com . ABOUT THE BOOK Advances in Sport Psychology, Third Edition Thelma Horn Available April 2008 · Hardback · 512 pp ISBN 978-0-7360-5735-6 · $69.00 ABOUT THE EDITOR Thelma S. Horn, PhD, is an associate professor and member of the graduate faculty at Miami University of Ohio. Horn is the former editor and a current editorial board member of the Journal of Sport and Exercise Psychology and a former associate editor and current editorial board member of the Journal of Applied Sport Psychology. Horn received her PhD in psychology of sport and physical activity from Michigan State University. She earned a master of arts degree in coaching behavior from Western Michigan University at Kalamazoo and a bachelor of arts degree in psychology from Calvin College in Grand Rapids, Michigan. Besides editing the first and second editions of Advances in Sport Psychology, Horn has contributed chapters to several other books and has published many articles and proceedings on sport psychology. In 1999, she was cowinner of the research writing award from Research Quarterly for Exercise and Sport. In 1993, Miami University honored her with the Richard T. Delp Outstanding Faculty Award. In her free time, Horn enjoys reading, writing, and watching amateur athletic contests. CONTENTS Part I. Introduction to Sport Psychology Chapter 1. The Nature of Sport Psychology Chapter 2. Quantitative Research Methodology Chapter 3. Qualitative Research Methodology Part II. Individual Difference and Sport Behavior Chapter 4. Self-Perceptual Systems and Physical Activity Chapter 5. Self-Confidence in Sport Chapter 6. Attributions and Perceived Control Chapter 7. Motivational Orientations and Sport Behavior Chapter 8. Achievement Goal Theories in Sport Chapter 9. Moral Development in Sport and Physical Activity Part III. Socioenvironmental Factors and Sport Behavior Chapter 10. Group Dynamics in Sport and Exercise Chapter 11. Coaching Effectiveness in the Sport Domain Chapter 12. Social Influence in Sport Part IV. Psychological Skills, Intervention Techniques, and Sport Behavior Chapter 13. Imagery in Sport, Exercise, and Dance Chapter 14. Attentional Processes and Sport Performance Chapter 15. Fundamental Goal Concepts for Process and Performance Success Chapter 16. The Flow Perspective of Optimal Experience in Sport and Physical Activity Chapter 17. Athletic Injury and Sport Behavior For more information, an excerpt, review copy, or author interview, contact:

Patty Lehn Publicity Manager 217.403.7558 Alexis Koontz Publicity Associate 217.403.7985

Aimee's March Soapbox

Aimee's March Soapbox
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
March 2008: A 15-Year Long Opportunity
-- -
Greetings Groovy Soapbox Readers!
You may not realize it, Groovy Readers, but a very cool cosmic event is providing you with a fabulous opportunity to make some great changes in your life.
Some of you might know that I am a certified astrologer (and now all of you know it). Every now and then I like to share some astrological insights with you, even if you don't "believe in" astrology. At the very least, some of this information might make you think of new things or at least see things from a different perspective.
Recently, the object-formerly-known-as-planet-Pluto moved into Capricorn. (What this means is that the now-dwarf-planet Pluto appears as if it is inside the constellation of Capricorn. When we say "sign" we are really referring to a constellation.)
Pluto is one of those slow-moving guys. Think ultra- marathoner and not sprinter. When he moves, he goes at tortoise-pace and stays put for a while. In fact, Pluto moves only every 12-30 years. So when Pluto (or any of the other outer planets) moves, we should take notice.
Pluto will be in Capricorn until the year 2023. In astrology, we seek to understand the symbolic meanings behind the signs, planets, and movements. An astrologer takes those symbolic meanings and tries to sum it up in a nutshell.
So, in order for you to understand the impact of Pluto in Capricorn on your life, you will need to understand what Pluto and what Capricorn each mean. Pluto was the god of the underworld in mythology, so you might not be surprised to learn that Pluto represents our "dark side," or things that we keep hidden and feel guilty and ashamed of. Capricorn symbolizes many things, including structure, prudence, discipline, and the father-figure.
How does this apply in your lives, Groovy Readers? First, think of some Capricorn-related questions:
1. Where do I need structure and discipline in my life?2. In what ways am I rigidly adhering to outdated structures in my life?3. How could I be a better father figure to my children or to myself?4. Am I too critical of myself or others? 5. How can I work smarter and not just harder?
The good and bad thing about Pluto is that he makes us take those things we'd rather keep hidden and bring them up to the light of day for examination. Think of the phoenix, which is a symbol for Pluto. The phoenix (as any reader of Harry Potter can tell you) rises from his own ashes to be reborn. Pluto encourages us to do the same. Bring up those old, scary, cobweb-y things from your inner basement, torch them, and replace them with something better.
I would like to suggest to my athletic Groovy Readers to be a better father figure to yourselves and find out where you can improve your training structure. Are you chronically overtraining? If so, exercise some prudence. Are you inconsistent with your workouts? If so, then it's time to be more disciplined.
Start "Capricorn-ing" your athletic endeavors, and I bet that you will find the influence spilling over into the rest of your day. Enjoy your 15-year opportunity!
Previous Soapboxes
-
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Spring Training is Upon Us!!!
We've got loads of new shoes and everything you need to start preparing for your next goal - be it simply getting back into shape after the chilly winter, revving up for your first 5K, gearing up for Broad Street, or preparing for a marathon!
Contact Information
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
email: info2@happyrunning.com
web: http://www.HappyRunning.com
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Aimee's April Soapbox - April 8th- Ockham's Razor

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~Aimee's April Soapbox
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
April 2008: Ockham's Razor
-- -
Greetings Groovy Soapbox Readers!
Get out your Latin phrase books, Groovy Readers. I want to share with you my favorite tenet of the reductionist philosophy of nominalism: "Entia non sunt multiplicanda praeter necessitatum." In other words, "All other things being equal, the simplest solution is the best."
You probably already know this phrase as Ockham's Razor (also spelled as Occam's Razor). A 14-th century English logician and Franciscan friar named William of Ockham gets the credit for this observation that the explanation of any phenomenon should make as few assumptions as possible. This principle is often expressed as the lex parsimoniae, or the law of parsimony or law of succinctness. In other words, "entities should not be multiplied beyond necessity."
Sadly, all too often, most of us feel that "more is better." We supersize our meals, overtrain ourselves to injury, and gulp down twenty vitamins when three would do. Why do we tend to complicate things for ourselves, when we can see that "nature does not employ two instruments where one suffices," as Thomas Aquinas said? Why not simplify?
I would like to propose three ways to Ock-ify your life. We all complain of overwhelming stress and too much to do and too little time. So here is a perfect opportunity to streamline.
1. GIVE YOURSELF ONE DAY OFF PER WEEK. Don't you have enough to do and worry about during the week? It's OK to ease up on yourself once in a while. Why not give yourself one day a week not to exercise, to eat whatever you want, to turn off your brain from its relentless whip-cracking. Cut yourself some slack and be OK with mellow. In the big picture, the rest you give yourself will pay off much bigger than any workout or dessert-skipping ever will.
2. LET GO OF THE SMALL BATTLES. Often times, we type A's feel that we have to have control over every situation, win every battle, follow every plan to the letter. But in actuality, Mother Nature bats last. She has the last word, not us. So even if you WANT to be in control of everything, it's not even possible anyway! So let go of the smaller items that really don't mean anything in the big picture. Save your energy and your passion to fight the battles that really matter.
3. DO THE RIGHT THING, DO THE THING RIGHT. I have said this one before, but it bears repeating. Trying shortcuts and cutting corners doesn't always work out the way you want. Often times, you have to go back and fix stuff anyway. And in the case of health and wellness, trying a diet pill or doing 8-minute abs in the hopes of looking like a supermodel just shortchanges you of nutrition and real fitness. So take your time, do it right, you can do it, baby (apologies to the S.O.S. Band).
Simplicity is the key to the championship, honestly. Give yourself a month to try streamlining, and see if you don't feel a little weight lifted off your shoulders. Happy Spring, everyone!
Previous Soapboxes
-
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Spring Training is Upon Us!!!
We've got new shoes, fun clothing and everything you need to start preparing for your next goal - be it simply getting back into shape after the chilly winter, revving up for your first 5K, gearing up for Broad Street, or preparing for a marathon!
Contact Information
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
email: info2@happyrunning.com
web: http://www.HappyRunning.com

Wait listed! Not a good thing.

Something to think about… I got wait listed!...Getting wait listed, at many colleges, is just delaying the inevitable. A rejection! Colleges publish the number of students admitted off the waitlist and the number can be staggeringly low. My old college, Hamilton, waitlisted 518 and admitted a whopping 5 applicants (cited in Newsweek/Kaplan Guide to College) What factors can weigh in your favor? Unofficially, a full-paying applicant might stand a greater chance than someone with a high $$$ need. Also, one former Dean of Admissions indicated that colleges are desperate for Male students and being a “guy” might tip the scale in your odds. Regardless, my advice for waitlisted applicants is to mentally move on to your next choice.

Prospective-Student Athlete Information"

Did you know? That one of the easiest ways to start the recruiting process at a school you are interested in, is to go the Athletic Department section of the school web site, find a section commonly called 'Recruiting Information" or "Prospective-Student Athlete Information" and fill out the on-line form with all the information it asks for.A good place to start is a conference web site which will link you to all schools in the conference.

The Making of a Student Athlete...

Not enough time for campus tours this summer?

Not enough time for campus tours this summer? Are you are looking for a resource to help whittle down your list before you decided where to visit? You can now order campus tours on video at www.collegiatechoice.com. I received a sample video and the tape is of a real campus tour, not a polished, high end marketing piece from the college. The tapes are made during actual tours and you hear the tour guide speaking and answering questions. For around $15 this service is worth it, especially if it saves you hundreds of $$$ in plane tickets.

This first appeared on www.athletesadvisor.com

Summer Camps. How to use them for your recruiting advantage!

This article first appeared on www.athletesadvisor.com

Depending on your year in high school, a summer camp is one of the best ways for you to get a first person look at a campus, the facilities and the coaching staff. On the flip side it is the best way for the coaching staff to evaluate you, your skills and if you will fit into their style of program. For those reasons, attending a camp (or a few) at schools high on your interest list is a good idea. But keep these things in mind…
1) Avoid camps at schools which play at a level beyond your reach/ability. If you would be a good Division III athlete then generally speaking a D-I camp will not help you get recruited. (Note: some D-III coaches work at D-I camps and use them for recruiting purposes). Before you go, find out what schools the coaches are from to make sure you are a fit academically as well as athletically.
2) If you are using camps to enhance recruiting and a few of the camp dates conflict, see if you can attend for just one day. Football camps encourage this. They all just want a closer look and one day will suffice – it also tells them how interested you are by the effort you make in attending.
3) Show good character at camps – Coaches look at more than your skill. In most cases, being difficult to coach, or a poor sport with teammates and officials will work against you in the process.
4) Contact coaches working the camp prior to attending. Let them know who you are, your grades, some athletic history facts and most importantly that you are interested in their program. Letter, email, even a phone call. Just get in touch!

Strategies to Eat Better - Nancy Clark

The Athlete’s Kitchen
Copyright: Nancy Clark, MS RD CSSD January 2008

Strategies to Eat Better

More often than not, athletes ask me “What is a well balanced diet? What should I be eating to help me perform at my best?” They feel overwhelmed by the seemingly endless list of nutrition don'ts. Don't eat white sugar, white bread, processed foods, fast foods, french fries, soda, salt, trans fats, butter, eggs, red meat... You’ve heard it all, I’m sure.
If you want to eat better but don’t know where to start, here’s a nutrition strategy that can help you fuel your body with a well balanced sports diet. The suggestions guide you towards an eating style that's simple and practical, yet can effectively help you eat well to perform well, despite today’s bewildering food environment.

• Eat at least three kinds of nutrient-dense food at each meal. Don't eat just one food per meal, such as a bagel for breakfast. Add two more foods: peanut butter and lowfat milk. Don't choose just a salad for lunch. Add grilled chicken and a crusty whole grain roll. For dinner, enjoy pasta with tomato sauce and ground turkey. Two-thirds of the meal should be whole grains, vegetables, and fruits, and one-third lowfat meats, dairy, beans or other protein-rich foods.
Too many athletes eat a repetitive menu with the same 10 to 15 foods each week. Repetitive eating keeps life simple, minimizes decisions, and simplifies shopping, but it can result in an inadequate diet and chronic fatigue. The more different foods you eat, the more different types of vitamins, minerals, and other nutrients you consume. A good target is 35 different foods per week. Start counting!

• Eat “closer to the earth” by choosing more foods in their natural state. For instance, choose oranges rather than orange juice; orange juice rather than sports drink; whole-wheat bread rather than white bread; baked potatoes rather than french fries. Foods in their natural (or lightly processed) state offer more nutritional value and less sodium, trans fat, and other health-eroding ingredients. You’ll find these foods along the perimeter of the grocery store: fresh produce, lean meats, lowfat dairy, whole grain breads. If possible, choose locally grown foods that support your local farmer and require less fuel for transportation to the market.

• Fuel your body on a regular schedule, eating even-sized meals every four hours. For example, a reducing diet (non-dieters need another 100-200 calories per meal) might be:
Breakfast (7-8:00 am): 500 calories (cereal + milk + banana)
Lunch (11-noon): 500 calories (sandwich + milk)
Lunch #2 (3-4:00): 400-500 calories (yogurt +granola+nuts)
Dinner (7-8:00 pm): 500-600 cals (chicken +potato + greens)
This differs from the standard pattern of skimpy 200 to 300 calorie breakfasts and lunches that get followed by too many calories of sugary snacks and super-sized dinners.
Depending on your body size, each meal should be the equivalent of two to three pieces of pizza; that's about 500 to 750 calories (or 2,000 to 3,000 calories per day). Think about having four “food buckets” that you fill with 500 to 750 calories from at least kinds of foods every four hours. Even if you want to lose weight, you can (and should) target 500 calories at breakfast, lunch #1 and lunch #2. Those meals will ruin your evening appetite, so you’ll be able to “diet” at dinner by eating smaller portions. (Note: Most active people can lose weight on 2,000 cals, believe it or not!)
Whatever you do, try to stop eating in a “crescendo” (with meals getting progressively bigger as the day evolves). Your better bet is to eat on a time-line and consume 3/4 of your calories in the active part of your day; eat less at the end of the day. One runner took this advice and started eating his dinner foods for lunch, a sandwich for lunch #2 (instead of snacking on cookies) and then had soup and a bagel for dinner. He enjoyed far more energy during the day, was able to train harder in the afternoon, and significantly improved his race times.

• Honor hunger. Eat when you are hungry, and then stop eating when you feel content. Hunger is simply a request for fuel; your body is telling you it burned off what you gave it and needs a refill. To disregard hunger is abusive. Just as you would not withhold food from a hungry infant, you should not withhold food from your hungry body. If you do, you will start to crave sweets (a physiological response to calorie deprivation) and end up eating “junk”.
While counting calories is one way to educate yourself how to fill each 500-calorie “bucket” (for calorie information, use food labels, www.fitday.com, and www.calorieking.com/foods), you can more simply pay attention to your body's signals. Keep checking in with yourself, “Is my body content? Or, does my body need this fuel?” If confronted with large portions that would leave you feeling stuffed, consider letting the excess food go to waste, not to “waist.”

• Think moderation. Rather than categorize a food as being good or bad for your health, think about moderation, and aim for a diet that offers 85 to 90 percent quality foods and 10 to 15 percent foods with fewer nutritional merits. Enjoy a foundation of healthful foods, but don't deprive yourself of enjoyable foods. This way, even soda pop and chips, if desired, can fit into a nourishing food plan. You just need to balance the “junk” with healthier choices throughout the rest of the day. That is, you can compensate for an occasional greasy sausage and biscuit breakfast by selecting a low-fat turkey sandwich lunch and a grilled fish dinner.

• Take mealtimes seriously. If you can find the time to train hard, you can also find the time to fuel right. In fact, competitive athletes who don’t show up for meals might as well not show up for training. You’ll lose your edge with hit or miss fueling, but you’ll always win with good nutrition!

Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports
Dietetics) counsels both casual and competitive athletes in her practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, Food Guide for Marathoners, and Cyclist’s Food Guide are available via www.nancyclarkrd.com. See also sportsnutritionworkshop.com.

Win a book signed by Cal Ripken!

Enter to win a signed copy !

Cal and Bill Ripken have autographed Coaching Youth Baseball the Ripken Way. This book combines the Ripkens' knowledge and experience into an all-inclusive guide to coaching children ages 4 to 15+. To enter to win the signed copy, answer the following question correctly before the end of next week and submit it to the e-mail address below.

Question: When Cal Ripken's record breaking streak ended, how many consecutive games had he played?

Answers should be sent to rebeccal@hkusa.com

www.athletesadvisor.com

Aimees Soapbox February 2008

February 2008: Mojo Finder
-- -
Greetings Groovy Soapbox Readers!
Motivation is a funny thing. Last year, I had brain surgery AND I turned forty. Both did a number on my motivation to exercise. One took more of a toll than the other, of course. I mean, brain surgery was fine; it that big four-oh thing that really knocked me for a loop.
As the saying goes, to everything there is a season. So maybe it was OK to ease up a bit last year, watch more TV and run less miles, only race a few times and sleep in late on the weekends more. But after more than 25 years of running, and five years of national-level competition in dragon boating, I guess I had programmed myself to go-go-go. Chillin' didn't come easy, you know?
Now I know that you can't get motivation from anyone or anything else except yourself. I mean, sure, you can get stirred up by a rousing speech, or inspired by a great book, or even pushed by a concerned family member. But that LASTING motivation, the thing that makes you put down the donut or get up early to exercise or stub out that last cigarette, absolutely has to come from you.
If you say that someone (or something) else motivates you, then you give all your power over to that person (or thing). So what happens when the speech is done or you finish the book? Are you saying that the speaker or author took your motivation when he left? While an outside force can certainly jump-start you, you and you alone are responsible for maintaining your own motivation.
OK, so after all that, why did I ask for ideas for a new training goal from you, my Groovy Readers? Was I giving up my personal power and putting it on you to re-find my own mojo?
For me, I had had enough of being inside my own mopey head and was looking for some fresh ideas. I knew I wanted to get back to it; I just didn't have any new ideas for myself. So I reached out to my buds. And you guys did not disappoint! If you read last month's column, you saw some of the great ideas sent my way!
And so, now, after dragging my feet as long as I could on announcing a winner, I will come clean. The winning entry came from my husband! Now before you cry nepotism, let me 'splain. Turns out...I am expecting! So I have to give the prize to my husband. Because I don't think that they want any seven-months-pregnant women in the Tough Competition in June.
Brain surgery, a birthday milestone, and becoming a first-time mother at forty? Yikes. Motivation could certainly be threatened again! But I think I need to walk my own talk now. If I really believe all the philosophical stuff I've written here over the years, then I know that I am just starting a big, new learning curve, and that right there should motivate me to stay healthy, fit, and active right on through, just as if there were no (baby) bump in my path. Gotta be in shape for this next adventure! Next year, though, look out Conestoga Trail Race! You're all mine!
Previous Soapboxes