October 2015

Official Publication of

OCTOBER 2015 NEWTRITION

NEW TRENDS TURNIP WITH THE SEASON

Stay in the loop with soup!

→ By Cherilyn Wilson

HAUNT JAUNT IS BOUND TO TAKE YOUR SOLE No bones about it, this is going to be a spirited event!

→ By Cherilyn Wilson

GADGETS, GEAR & UNSOLICITED ADVICE

JEEPERS CREEPERS Where’d You Get Those Peepers?

→ By Sharon Lindberg

TMI: TWO MINUTE INTERVALS

SUSAN HAAG CAN’T GET ENOUGH IRON

Possibly the most 140.6 Raced Female Triathlete is Hungry for More

→ By Cherilyn Wilson DOC IN THE BOX

SKIP TO MY LOU A Brief History of Plyometrics

→ By Holly Johnson, M.D.

LETTER FROM THE EDITOR

TIME TO ROCKTOBER!

Fall back on the great experiences → By Chief Running Officer, Eric Lindberg

I

I think you get my gist. The overlap of all the sports is awesome.

Mix in cooler temps, great fall beers, Halloween, and the changing colors of the trees, and you get my version of the perfect time of year.

Last month, OYL! managed some amazing events — all of which had great scenery and have truly become destination events. When I look back, I see clearly they were more about the experience than the competitive nature of a race.

For the ZERO Prostate Cancer Run/Walk series, we traveled to

“My hope is that you inspire someone intimidated by races to participate and help continue to grow the culture and audience of running.”

Don’t fall behind. Keep rockin’ those shorty shorts by following facebook.com/OYLMarketing

PHOTOS BY: JONATHAN GILBERT PHOTOGRAPHY

t is my absolute favorite month of the year! I love October and not just because it is my birthday (or Sharon’s) month but because of all the amazing events, college football (Go Irish, Longhorns and Cardinals!), NFL football (Go Steelers!), NBA (Go Pacers and Mavs!), World Series, (Go White Sox!).

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@OYLME

WHO’S SHOUTING “On Your Left!”?

OWNERS & EDITORS IN CHIEF Eric Lindberg ericl@oylmarketing.com

Sharon Lindberg sharonl@oylmarketing.com

WRITING & EDITING

Cherilyn Wilson cherilynw@oylmarketing.com

CONTRIBUTORS

Paul Hutzler paulh@oylmarketing.com

CATCH US! (IF YOU CAN)

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stunning destinations like Corpus Christi, San Diego, and Napa.

We also had a high-flying adventure and set new records at the Plano Balloon Festival Half Marathon, 5K and 1K presented by Advil. I absolutely loved seeing the hot air balloons launch over the runners!

Finally, we put on our dirndls and Lederhosen for the Rahr & Sons Oktoberfest 5K (another record year!) which tapped, I mean topped, off the month.

Along with all the reasons I love the fall, were these races too. We had speedy runners taking home white gold rings from Eric Olcshwanger Designs at PBF. We had passionate fundraisers, amazing teams and individual runners and walkers who raised tens of thousands of dollars for ZERO. And we had plenty of costumed, weekend warriors enjoying the finest craft beer in DFW at the Rahr & Sons Oktoberfest; we call it “Better than a Finisher Medal!” It was the perfect mix of highly competitive runners to first time 5K’ers.

So, my message to all of you who participated last month is to share your stories with newbie runners/walkers and use your experience (and photos) to showcase the true fun of participating in events. My hope is that you inspire someone intimidated by races to participate and help continue to grow the culture and audience of running.

NEWTRITION

NEW TRENDS TURNIP WITH THE SEASON

Stay in the loop with soup! → By Cherilyn Wilson

A

UPCOMING EVENTS

s with the change of season, so comes the turn of trends. No better timing for the mustard, amber and olive autumn knits to cover that fading summer tan, or for Souping to put the wrap around Juicing.

At this time of year, we must beware of the tricks lurking in our treats. Scary evidence of all the unsweet effects sugar wreaks on the human system has reached a boiling point. Though the Cleanse and Detox are in season year-round, Souping is becoming the hottest natural remedy for such sweet summer blues. ‘Tis the season to dust the ragweed pollen off your Ninja, your Magic Bullet, or your good old-fashioned blender and warm-up to the souping trend like a cozy, fashionable sweater.

Fall into the habit of butternut squash, lentils, beets, turnips, sweet potatoes and pumpkin.

But don’t leaf behind the best parts of autumn. The colorful array of nutritional benefit doesn’t fall far from the tree. In fact, it stems from those which were already on the ground!

ZERO Prostate Cancer Run/Walk Tampa, FL Saturday, October 3, 2015 RACE WEBSITE

ZERO Prostate Cancer Run/Walk Paducah, KY Saturday, October 10, 2015 RACE WEBSITE

PUMPKIN LEAVES

Pumpkin leaves are quite nutritious; containing iron, protein, calcium, vitamin A and vitamin C.” livestrong. com explains. Add to that very high levels of folate, magnesium, B6, and potassium and you might begin to branch out to new health trends this fall. As with many organic leafy greens, pumpkin leaves will help give your digestive tract a chlorophyll-boost helping to rid the body of harmful environmental toxins and to aid the liver in detoxification.

DOUBLE, DOUBLE TOIL AND TROUBLE; FIRE BURN, AND CALDRON BUBBLE.

Unlike the fate you might suffer from witches’ brew, you may reverse the toxic curse with this liver

Pub Run Series Social Run Dallas, TX Thursday, September 17, 2015 VIEW DETAILS

Plano Haunt Jaunt Plano, TX Saturday, October 17, 2015 RACE WEBSITE

// Iron rich // High protein // Vitamins A, C & Calcium // Increase blood volume

sweet potatoes. Did you even know that sweet potatoes had leaves? By removing the leafy part from the stems, you can prepare dishes same as you would with spinach or kale minus the bitter taste! Sauté with garlic and olive oil, blend into smoothies or toss in the salad. Runners get all the carbs and protein plus a whack of Omega-6, a sweet dose of Omega-3 but a non-gut-wrenching amount of fiber. And what of attacking toxins?

International Life Sciences Institute reports, “Bioactive compounds contained in this vegetable play a role in health promotion by improving immune function, reducing oxidative stress and free radical damage, reducing cardiovascular disease risk, and suppressing cancer cell growth.”

// Immune system BOOster // Liver protecting qualities

SWEET POTATO LEAVES

A new analysis published in the journal HortScience finds that sweet potato leaves have 3 times more vitamin B6, 5 times more vitamin C, and almost 10 times more riboflavin than actual

ZERO Prostate Cancer Run/Walk Austin, TX Saturday, October 24, 2015 RACE WEBSITE

ZERO Prostate Cancer Run/Walk Kansas City, MO Saturday, October 24, 2015 RACE WEBSITE

// Less bitter

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cleansing stew. Mix 3 chopped garlic cloves, minced onion, fresh sage, sea salt, and pepper with pumpkin in a big, black caldron (or crockpot) with organic vegetable broth. Use the pumpkin leaves in the soup as you would spinach, or sauté and puree them to add thickness to your clean, green, (Happy Halloween!) soup full of fall colors.

// Disease prevention (cardioprotective and chemopreventive) // Thrive in both hot and cold October (non-Texas) temps // Cell protectors // More nutrients & vitamins than Popeye’s spinach

ZERO Prostate Cancer Run/Walk Tyler, TX Saturday, October 31, 2015 RACE WEBSITE

Saint Arnold Santo De Mayo 5K Social Run, Houston, TX Sunday, November 1, 2015 VIEW DETAILS

NEWTRITION

TURNIP LEAVES

It is nearly impossible, in today’s world, to go unexposed to unwanted toxins.

Sadly, toxin-related cell damage is real.

Fall is the time to turnip over a new leaf! Both our lifestyle and our dietary choices can increase our cells’ risk of becoming cancerous and is one of the reasons it’s so important to bring turnip greens and other cruciferous vegetables into our diet on a regular basis. Our bodies have a built-in detox system but it requires adequate nutritional support in order to function suitably. The greens of the turnip contain nutrients (gluconasturtiian and glucotropaeolin) scientifically proven to provide huge health benefits of which include a significant role in cancer prevention. The detoxing qualities, anti-inflammatories, and high level of antioxidants found in turnip greens are believed to strongly support your naturally-installed system in the battle of free radicals.

October begins the peak season for turnip greens. As Texans, we know a thing or two about how to prepare this “taste of the south”. How about turning your soup into a stew by adding black-eyed peas, chopped onions, celery, and ham to the chicken broth and turnip greens?

Southern Living offers a recipe here.

// Excellent source of vitamin K, vitamin, vitamin C, folate, copper, manganese, dietary fiber, calcium, vitamin E, and vitamin B6 // Very good source of potassium, magnesium, pantothenic acid, vitamin B2, iron, and phosphorus // Good source of vitamin B1, omega-3 fatty acids, niacin, and protein // Anti-inflammatory // Antioxidant // Detoxing In last month’s NEWtrition column, we touched on the trend of buying local and of reducing waste. Your local, hard-working farmers may now benefit by producing two crops from one harvest as the leaves are now also filling a small demand.

Visit your local farmer’s market this weekend because October is the time to ask, (if they’re not already!), if they’d provide the leaves along with their pumpkins, sweet potatoes and turnips.

Did you know the Irish, Scottish and English once carved their turnips, potatoes and large beets — not pumpkins, on Halloween? If you don’t know jack about the history of the Jack-OLantern, SINK YOUR FANGS INTO MORE SCARILY NUTRITIOUS INFO HERE.

We blend branding, sponsorship sales, event design and management with the active lifestyle. Your best recipe for success needs a dash of 214-339-7867.

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COMPLIMENTS DEPARTMENT Send us your COMPLIMENTS for our running events (or any other races) you’ve done recently.

I needed. It was very well organized and the volunteers were amazing. For me, the volunteers really helped keep me running and I finished the race 20 minutes earlier than planned for. I would definitely do it again.

LOVE the medal and shirt.”

RAHR OKTOBERFEST 5K LOCATION: FORT WORTH, TX

COMPLIMENTS FORM PLANO BALLOON FESTIVAL HALF MARATHON PRESENTED BY ADVIL LOCATION: PLANO, TX “PBF pacers ROCKED!!! Woot woot!!”

“I had a wonderful time. This was my first half marathon and I felt that I had everything

“Always the best of times!!

And for a great cause!”

“Fun time had by all!”

“This was my very 1st 5K, EVER!! My BFF & I enjoyed it!

See ya next year, Rahr & Sons!”

“I did the social runs this year and my first Octoberfest 5K. It was spectacular!

Thanks to everyone at Rahr for a great event. Best pint glass ever — how will top that one next year? Looking forward to 2016 social runs.”

PHOTOS BY: JONATHAN GILBERT PHOTOGRAPHY

Every compliment improves our chances of winning the hearts of city officials when making awesome requests for your race.

No bones about it, this is going to be a spirited event! → By Cherilyn Wilson

B

ored out of your gourd by the same ‘ol themed race events? Then carve out a few minutes to read this and get your head in the game. Over the last couple months, Pumpkinhead has rolled through various Plano-based events, lit up the trails at social runs, and smashed records at some 5Ks and 1-Mile fun runs in order to get runners jacked up about the Haunt Jaunt on October 17 at Oak Point Park.

This year, race directors have harvested a 3.1 mile course full of tricks and a 1-Mile kid’s run that will be a treat.

PRESENTED BY

BENEFITTING

Plano’s Adapted Recreation program

Haunt Jaunt 5K

The route begins on roads — flat and wide, offering plenty of time to spread out and settle into your pace without tripping and falling like THAT person in every horror movie. It may soon be wise, however, to cling to the arm of a nearby runner before the course leads you into the dark of the park where the very sound of your own breathing fades like a phantom fog.

Once the winding, paved Santa Fe Trail lures you in, beware of the professionally produced, high quality

I S B O U N D TO TAKE YOUR SOLE experience that lurks around every bend. Live (er... “dead”) scenes emerge throughout Oak Point Park & Nature Preserve, most notably, the haunts beneath the Parker Road bridge produced by Dark Hour Haunted House. Don’t let “It” catch you by surprise! Utilizing sets worthy of a Broadway production, professional actors, and strategic use of technology, Dark Hour Haunted House resurrects some of their favorite characters and props from DFW’s premier haunted attraction to ensure a howling good time right out on the race course.

Also frighteningly amazing, with its signature fusion of artistry, acrobatics, and high-flying cirque, Dallas Cirque Theatre brings unforgettable performances of high-impact entertainment to venues and events throughout the world as well as to the last kilometer of your race experience!

Ghastly lastly, don’t cover your eyes just as you sense the end is near because the Plano Dance Theater is always a “Thriller”!

1-Mile Family Fun Run Sponsored by Chuck E. Cheese

All little boos and ghouls can run out and back safely within the park for a mile of fun on the run.

Chuck E. Cheese himself will be there handing out goodie bags!

Roll along the paved trail with Pumpkinhead and the large group of other little monsters, or run with

REGISTER NOW mummy too! For each child registered for the 1-Mile Fun Run, one free adult entry in the 1-Mile Fun Run will be granted as well. You and your children will enjoy trail decorations and a family-friendly Halloween-themed experience and kids receive a free T-shirt.

Smell My Feet, Gimme Something Good to Eat! After you creepy crawly across the finish line, you’ll be goblin up more than just an average sandwitch. Thanks to our great sponsor, each race participant and their family members can R.I.P. into an In-N-Out Burger (plus chips and a bone-chilling drink).

Num num num num num, now we’re spookin’ your language!

IS BOUND TO TAKE YOUR SOLE

Costume Parade and Contest

Once your heart stops racing, don’t be afraid to two-step up and say, “Hallow” to the on-air personalities of KHYI 95.3 “The Range.”

Broadcasting live, they’ll keep spirits up as they emcee the entire evening from the beautiful amphitheater where, following the kids’ finish of the Chuck E. Cheese fun run, a parade of costumes (all ages) will possess the amphitheater stage.

Ouija wantja to conjure up something creative so costume awards will be granted in each age classification; Tots, Youth, and Adult.

Race day is creeping up so GET REGISTERED before the next full moon!

Due to the general ambiance of the race and location of the trails, some areas may be a bit dark. Flashlights or head lamps may be utilized, however, they are not mandatory.

Put yourself in the ‘running’ for a prize!

Simply post a selfie with Pumpkinhead on the Haunt Jaunt or Plano Parks & Recreation Facebook page.

Give Haunt Jaunt a scream

Earn Community Volunteer hours plus a free Haunt Jaunt shirt! We are looking for 18+ willing to dress in costume or decorate a section of the 5K course. Please contact Corina Sadler at corinas@plano.gov or (972) 941-7617 before dark!

GADGETS, GEAR AND UNSOLICITED ADVICE

JEEPERS CREEPERS

Where’d you Get Those Peepers? → By Sharon Lindberg

F

all is upon us and October is here. Personally, my favorite month of the year welcomes cooler weather, football, the World Series and all the spooky fun that is Halloween. As the crimson, orange and yellow hues of the season canopy the trees and our pace to lace up quickens with the refreshing feel of the crisp air on our face, we go out with a briskness in hopes of PR’s, longer runs and that the races we’ve been training for all summer will be successful.

For the last 10 years, as each fall season approaches, I’ve wanted to do something else too; something that would allow me to see the fall foliage just a little better and more clearly.

While I am not an eye doctor and can’t recommend that you go out after reading this and get elective surgery, I can offer my journey to freedom from prescription eyeglasses.

Yep folks, I embarked on a mission to get LASIK. After years of dealing with glasses, I got past the fear, shelled out several thousands of dollars, and went to the doctor that one of my most picky friends recommended. By electing to use a doctor that several of my friends have also gone to; one who does not advertise on TV, radio, or Groupon (yes

“I almost feel like a new person free of glasses; a gadget I really didn’t need in this active lifestyle.”

there are doctors that offer LASIK on Groupon!), the tough part of choosing a doctor became easier.

I went in on a Thursday for the eye exam and exactly six days later was in surgery. Was I nervous?

Heck yeah. Was I scared? Just a bit. Was I excited?

Uhhh YES! Everyone I talked to about it had the exact same response to their surgery. “It was the best 10 minutes I ever spent”, “It was a life changing decision”, and “It was the most amazing thing I’ve ever done for myself” were the top three.

My appointment was at 2:00 PM and by 2:30 PM I was teary eyed and on the road to recovery. The most amazing part of the whole process was that

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they didn’t even administer any type of valium pre-surgery to calm my nerves or any pain medicine post op. Once the surgery was over, I took an Advil PM, took the prescribed 4 hour nap, and four hours later I was awake, pain free and could see the TV without wearing my glasses. Modern medicine and doctors are badass!

The next day, I hopped on a flight to Corpus Christi to manage an event and the only things I had to bring with me were my cheap new sunglasses and the prescription eye drops. By early October, I can even go swimming and, over the next several months, my eyes will stabilize and fully heal.

I am free to run and able to see without the burden of glasses or prescription sunglasses.

I really can’t wait to jump into the pool and start swimming laps, or frolic in the ocean waves in Cabo soon.

Why did I wait so long? Who knows! I almost feel like a new person free of glasses; a gadget I really didn’t need in this active lifestyle. It’s been almost a month since the surgery and I’ve got 20/20 vision!

If you’ve been thinking about it, “It was totally worth it and the best 10 minutes I’ve ever spent in surgery, and it is truly life changing!”

Some sort of sidebar here?

SUNDAY, MAY 1, 2016 HOUSTON, TX

REGISTER NOW!

Jaunt Junkie

THE CHAINSAW SEQUEL

Revisiting the Lone Star Trail and Campión Trail Connection → By Cherilyn Wilson

J

ust as the season brings the return of bad horror film sequels, I was lured back into the wooded plots between Grand Prairie and Irving, where only one year ago, I jaunted toward the tormenting buzz of chainsaws coming from the other side of MacArthur.

The scene this time, however, was no rerun.

This time was by bicycle. This time, the cutting and clearing and monstrous growl of cement trucks and backhoes had ceased. The pathway through the trees and along parts of the Trinity was complete.

OPEN SCENE

From Grand Prairie, turn into Gate 1 of the giant QuikTrip ballpark complex and park at the Tourist Information Center immediately on the right before entering the QT gates. Pop inside and ask the friendly staff for a trail map (though you can’t get lost) to simply reference where you are and where you’re heading. Hop onto the paved, path running right behind your parking spot and head south. The path (Lone Star Trail) leads along S. Belt Line Rd. for half mile before veering left along Horseshoe Lake

and behind Verizon Theater. Once hitting Hunter Ferrell Road, your path bridges over Bear Creek then around an additional parking area which could exclude the 2+ mile rounding the ballpark if one so wishes. Continue along Hunter Ferrell to MacArthur Blvd. where you’ll cross to enter the gorgeous, new Campión Trail connection; freshly opened to any nonmotorized persons last month.

SUBPLOT & SUPPORTING CHARACTERS Like the northern portion of the Campión Trail near Valley Ranch/Las Colinas which I’m more familiar with, the lower Campión is consistent in the craftsmanship of iron bridges and winding stone passes ornamented like medieval castle merlons. (Outlines for this trail connector also exist but are currently unfunded.

For now, 5 miles of streets can get you from one to the other.) No sooner was I about 5 miles into the timbered journey and deep into the consideration of tree loss, I rolled into view of this fella’s watchful eye,

ACTION & SUSPENSE

Moving onward along the West Fork Trinity River to the 6 mile mark, arrive at open cricket fields, a playground and pavilion, picnic tables, canoe launch, half basketball court, horseshoe pit, port-o-let, and parking at Mountain Creek Preserve, but don’t get too settled because just ahead, the iron bridge at Eagle Ford Crossing tells the tale of action. It is where the infamous Bonnie and Clyde made their getaways from Dallas police into the mostly rural Irving countryside! Stop and read the history at the marker before following the left angle of the trail. The eighth mile offers Twin Wells Golf Course which doesn’t

enforce a terribly strict dress code, however, sorry to say tank tops and spandex biker shorts are still not allowed so you’re best off to play through and shank (right) onto East Shady Grove Road. Fore!

Pick up the Campión again just up the hill on the other side of the road. In another mile or two, enter Trinity View Park for a choice of restrooms or multiple port-o-lets and water fountains before journeying back to complete your near 20 mile ride.

PART IV

This is not The End. Though this connection concludes a threeyear joint effort among Dallas County, the City of Irving and the City of Grand Prairie, the show is far from over. From here at Trinity View Park, you can utilize the Trinity Skyline Trail all the way to Dallas with beautiful views of the city as the name boasts. With patchy paved areas and much gravel, however, a mountain bike or running shoes are in order. And lurking around the next corner is the continued production of the big picture; a 64-mile biking superhighway initiative.

“The Lone Star-Campión Connection Trail is part of the region’s larger Trinity Trail System, a multicounty project that will connect Dallas to Fort Worth and eventually extend north to the Red River.” – Get Fit GP News

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a beautiful preservation of a trunk and a stunning gilding still exhibiting life. A gentleman working hard to maintain the trail passed by as I was taking the photo and eased my inner tree-hugger’s horrifying perceptual images of a chainsaw massacre. (After all, Irving was officially named Tree City USA back in 2009!) The city trail worker explained how the artist, Rob Banda, Irving’s own Texas Chainsaw Carver, perpetually re-embodied this tree into new lifeform with his chainsaw. Keep your eyes open; this feathered feature is not alone in the forest.

TMI: TWO MINUTE INTERVALS

SUSAN HAAG CAN’T GET ENOUGH IRON

Possibly the most 140.6 Raced Female Triathlete is Hungry for More → By Cherilyn Wilson

EDITORS NOTE: Each month we get a quick peek into an athlete’s personal secrets. What would you like to know? Email sharonl@oylmarketing.com

S

usan Haag is 49 years old.

That is a very small number.

Susan’s distance is 140.6 miles and she’s multiplied that by 86. As if that number weren’t big enough, she’s aiming to do at least 100 of them, to include 3 more over just the next 3 months! This weekend, she takes on her 86th iron distance event at Ironman Maryland.

The following proceedings put Haag on the stand to describe how this former Prosecutor and possibly the most-Iron-raced female triathlete in the world, continues to defy the laws of physical ability.

What do you do for work?

SUSAN ¹ Former prosecutor working now as a Traffic Hearing Officer.

Are you still planning/on point to complete 100 of them?

SUSAN ¹ Yes. The question becomes will I go for more!

When/Where is the next race planned?

SUSAN ¹ I will do 4 more irons this year — IMMD, Beach2Battleship, Great Floridian & IM Cozumel.

Once you hit 100 Ironman distance events, then what??

SUSAN ¹ …dare I say more?? I do like ultra events so maybe another Ultraman.

Why is 140.6 your distance? How/Why did this become your thing?

SUSAN ¹ I don’t know! I just kinda fell into it — was asked to join my friends & had a blast meeting new folks and carrying a camera on the run & taking lots of snaps! I loved the adventure of the distance & the camaraderie!

When is “140.6 season” typically? Does it vary much by state? What does “offseason” look like for you?

SUSAN ¹ I live in [Jacksonville] Florida so I can

Do you still feel soreness after so many 140.6 events or has your body learned to tolerate it all by now?

SUSAN ¹I definitely can tolerate some pain — but I do get sore — often it can simply mean I didn’t sleep well enough or eat right! Or had to work harder on mountains! Or old age! My feet can get especially tired of being used!

What is the least amount of time you’ve waited between Ironman distance events?

How does your body recover in short amounts of time?

SUSAN ¹ I did one 5 days later! And I have done 3 in 3 weeks several times. I think my body appreciates sleep & easy livin’ between events!

What is the most amount of time you’ve allowed to pass between events? Do you still participate in shorter triathlon or running events in between?

SUSAN ¹ Shockingly, I once did an Ironman the last of November. I then waited almost three months before my next one — with ONLY running in between. I jumped into the next iron and literally just swam 2.4 miles and biked 124 miles (got lost in Malaysia) with no practice in between. Needless to say, I could barely walk or lift a hand to feed myself after. Oooooo, the pain of the memory!

How do you keep up with replenishing calories and nutrition your body needs in order to keep this up?

SUSAN ¹ It is odd, but I don’t think I take that many in. I have a 350 calorie Ensure drink before the race, after the swim, at the half way of the bike, at the end of the bike and halfway on the run. I also have 4 Red Bulls — ­ I love wings! And I enjoy Carbopro w/ a citrus mix for two bottles on the bike! Then I snack on a few gels & pretzels. I look forward to a sip or seven of beer on the run if I am lucky!

What’s the oddest thing you eat before, during or after your events? Is there a Susan ritual?

SUSAN ¹ I love Long John Silver’s chicken planks the day after — with lots of malt vinegar.

It cracks folks up. I also enjoy Chinese food before — or sushi too! Guess it’s the salt! I used to eat McDonald’s burgers with extra pickles halfway on the bike!

Do you hit a point of boredom at any point after so many races?

SUSAN ¹ I can sometimes get caught up in some discomfort & find myself mired in self-pity. But luckily, I can eat and cheer myself up! Or look for a reason to be cheerful that I am able to be out here doing this — locomoting physicality for 140.6 miles!

It is a gift to be able to do this! I also love to meet new people and tell jokes to cheer them up! Cheering others cheers me! I also tease fans! → CONTINUED

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race all year. I love to travel to have different seasons, meet new folks, have different terrain and new bodies of water to swim in! Oooo — and different weather patterns too!

TMI: TWO MINUTE INTERVALS Which part of the event is your strongest?

Weakest?

SUSAN ¹ I am not a good swimmer!

I am basically a piece of flotsam and jetsam with appendages! I go where the water takes me! I love riding my bike! It can be a bit hard on your [butt] but you can go so fast and feel so free!

Can you estimate the amount of money it takes to register, travel, ship, book a hotel, etc. for just one event? How difficult is it to fund so many events?

SUSAN ¹ I hate to even think about this question!

My dad always wanted to know — and I always avoided his well-meaning loving questions! The race can cost as much as $700. You may have to drive or fly there. You need to ship your bike ($200–$300) if you fly, a rental car that holds a bike case, a hotel, food — and food for the race — and swag (shirts, glasses, backpacks, etc. emblazoned w/ race name!). Let’s just say I have spent my “dowry!”! And it’s a good thing I don’t get my nails done, like new and expensive clothes and shoes! It is a VERY expensive habit! Very!

in a gorgeous lake, one big bike loop over two gorgeous mountain ranges and a lovely run through wine country!

What is the craziest thing that’s happened during a 140.6 event so far?

SUSAN ¹ Wow! I could tell so many stories. I did Chesapeakeman one year in Cambridge MD. I got stung by a jellyfish on my face ­— it hit my goggle and rolled down and stung my lip. The torrential rain flooded the road & snakes were on the road.

And grasshoppers were flying into us on the dark run! It was the Pestilence Season!

How would you advise a novice to set such goals?

SUSAN ¹ Just to do it!

If you really want it, it can be yours. It doesn’t take forever to train — as long as you aren’t trying to qualify for the Olympics! I do believe that if I can do it, most anyone can. You just need persistence, a tolerance for discomfort (your emotions too can go all over the place on a given day) and a desire to get to the finish line! Just don’t quit! And training plans are available or you can hire a coach for guidance!

Which has been your favorite and why?

What is one of your favorite quotes or mantras?

SUSAN ¹ I loved Ironman Penticton (BC Canada) — which is now Challenge Penticton. I love one loop courses for each discipline. One big loop

SUSAN ¹ Revlentless forward progress! Quitting is temporary, regret is forever and just when you think it is over, it’s the beginning…

DOC IN THE BOX

SKIP TO MY LOU

A Brief History of Plyometrics → By Holly Johnson, M.D.

Q

What are plyometrics?

Q

Where does the term come from?

ANSWER ¹ Plyometrics is also known as jump training (although every jump is not a plyometric move!). The goal of plyometrics is to increase power, speed, strength, jump height, and balance. Moves are quick and explosive. They are not purely a muscular event; the central nervous system also has a high degree of involvement.

The idea behind plyometrics, or plyo, is that every time you land from a jump, your muscles get a stretch, which gives the next jump more power.

¹

¹

ANSWER ¹ The term plyometrics is derived from the Greek words “plio” meaning “more” and metrics meaning “measurement,” in other words: to increase measurement. Back in 1975, a former US Olympic long distance runner, Fred Wilt, was watching the Russians execute jumps in their track and field warm-ups and saw how fast these runners were on the field. Yuri Verkhoshansky, a USSR sports trainer, was using these explosive, cutting edge techniques with his athletes and called them the “shock method” of training.

Q

¹

What

are some examples of plyo exercises?

ANSWER ¹ We have all experienced being at the doctor’s office, sitting on the exam table, having our knee whacked only to see our leg kick out uncontrollably, thinking “Thank goodness the doctor wasn’t standing directly in front of me!”

This is called the patellar reflex. It is the simplest example of a plyo move!

As the doc quickly taps on the patellar tendon, which is attached to the quadriceps muscle group, this causes a stretch in the tendon. Receptors in the quads create a reflex that make the quadriceps muscle contract explosively, creating the kick!

The stretch reflex must have a fast loading phase (a quick tap) in order to have a powerful contraction. The core of a plyometric move is that a stretch must happen before an action.

Some real plyo exercises that will improve your strength and power are squat jumps, lateral jumps, power skipping, tuck jumps, alternating leg bounding, box jumps from a lower box then to ground then to a higher box, burpees, and for upper body, plyometric push-ups. Here are some videos on how to do some of the moves. → CONTINUED

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Q

¹

How

often should I do plyo exercises?

ANSWER ¹ The trainers are all over the board on the answer to this question! Some recommend picking a handful of the above exercises three days a week and doing each move for 45 seconds, then resting for 15 seconds, moving to the next one, then repeating the circuit. Others recommend starting with ten reps of each move, then working your way up to twenty reps one day a week. Still others recommend doing a few plyo moves at the end of every warm up or in the middle of your runs.

Q

What will plyo strengthen and not strengthen?

Q

Will plyometrics help me in a nonrunning sport?

¹

ANSWER ¹ Plyometric exercises will strengthen your legs, glutes, and flexibility. It will not strengthen your core or your arms (unless you do the plyometric push-ups and burpees). Plyo is not an aerobic exercise unless you do the jumps continuously and consecutively for 30-60 seconds without stopping.

¹

ANSWER ¹ Yes, plyo exercises will help you excel not only in distance running and track and field, but also in other sports such as basketball,

volleyball, gymnastics, and baseball. Explosive plyometric moves help enhance those fast-twitch muscles which are needed in many sports. I have fond (and not so fond!) memories of my high school volleyball coach, Coach Ganser, standing with her hands on her hips counting out reps as we jumped bleacher seats and then took to the pool for the dreaded pool plyo- exercises. We did power squats, tuck jumps, and lateral jumps in the pool in our swimsuits, as well as full-length sweatpants and sweatshirts! At five feet four inches tall, I never jumped high enough to be our middle blocker, but I was no doubt in great shape chasing and digging our opponent's killer spikes!

Q

¹

Who should and shouldn’t do plyometrics?

ANSWER ¹ Just about anyone can do plyo, but only with proper progression! It is not good for beginners. People with heart disease, hypertension, diabetes (especially those with nerve damage in the feet, called neuropathy), pregnant women, and those with joint problems like arthritis should talk with their doctors and do exercises that are lower impact. You should do plyo moves on a soft surface like an exercise mat or in the grass and only with proper footwear. The best way to start just may be on the playground playing hopscotch, jumping rope, and Skipping to My Lou. Did someone say, “Recess?” I’m in!

Please Note: The info in this article is not a substitute for medical advice from your own physician. Dr. Johnson and OYL! are not responsible for any playground injuries or for recommending an specific exercise program that is right for everyone. We do, however, encourage recess and getting a jump start on it today!

Tweet your questions to Holly Johnson at @DrHollyJohnson and it may be published in the next issue.

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