Back from Portugal





Sekyen and I just returned from Portugal where I had my two-day corporate speaking presentation. It was great to share The O’Meara Process with people from all over the world. We had participants from China, Singapore, Czech Republic, Russia, Italy, U.A.E., Germany, Indonesia, Thailand, and USA. The volcanic island of Madeira gave me an opportunity to alter my training regime a bit and run its mountainous terrain. Now it is time to recover from the international travel, get back into my training routines, and prepare for my upcoming race schedule.

While I was gone, I read that Joan Benoit Samuelson (a Bowdoin alum as well) broke the U.S. womens’ 50+ record in the 2008 U.S. Olympic Qualifying the day before the Boston Marathon in 2:49. Sekyen and I had the fortunate opportunity to visit and run with Joan last summer in Maine. She let me know that breaking 2:50 was her last goal in her fabulous running career. I am glad to see that she met her aspiration.

Also, my youngest brother, Marc, (the Nutrition Consultant for the One Mile Runner) ran his 12th Boston Marathon in a row – breaking the 4 hour mark in 2008. Congrats Marc!

With just 10 days to go to my first race in Tarpon Springs, Florida, we are looking forward to beginning our journey…

Tarpon Springs unanimously approves ceremonial race!


 The city commissioners of Tarpon Springs, Florida unanimously voted to approve the funding and the organization of The One Mile Runner ceremonial first race of the 20/20/20<5@45. On Saturday, I traveled to Tarpon Springs to meet the mayor of Tarpon Springs, Beverly Billiris. We decided on the time of the event = 8:00am on May 10th and went over other particulars for the race. Beverly is very supportive and is a huge assest to the city of Tarpon Springs. The race course is going to begin outside of Faklis Department store and finish at the Sponge Docks of lower Tarpon Springs. My pacer for the ceremonial race, the fastest future priest in America -Anthony Velardocchia, and I did our sprint work on the track at Tarpon Springs High School. It is great to workout with Anthony. He has a positive spirit and we are working on our pacing during the first part of the race. I wanted to thank in advance all the residents of Tarpon Springs who have supported and welcomed me. Tarpon Springs is my home city for the 20/20/20<5@45!

Why is proper Equipment important to an athlete over 30?


As you reach for the tennis racquet that you used to play with 15 years ago when you were in your early twenties, you may want to have a second look at it.  The aluminum frame that was state-of-the-art 15 years ago may not be the best thing for you at this stage in your life.  As we age our muscle mass and structure changes.  We are no longer as flexible as we were 5 years ago.  There is probably more mass and we don

Why is proper massage therapy important for athletes over 30 years of age?


First, I would like to address proper massage.  What is a proper massage?  I am not talking about a day at the spa, though I like to indulge myself.  A proper massage would be performed by a licensed massage therapist you trust.  One who has proper training and continued education as well as experience with athletes.  It is also important that the massage therapist have experience with various sport injuries. 
 
Secondly, I would like to address what happens to our bodies after 30 years of age, having one of these bodies myself.  I will keep it simple, as there are many physiological changes as we age.  Simply put, we lose flexibility and become stiffer.  We tend to get tired more easily.  It takes us longer to recover; we do not bounce back as quickly.  Due to this, we injure more easily and take longer to heal. 
 
Now, let us get to the heart of it.  Why is massage therapy important for athletes? 

I have the opportunity to work on a starting baseball pitcher in MLB who had never had a surgery or debilitating injury that took him out of the game.  What was his secret?  In addition to stretching during season, he diligently receives massage therapy after most games he pitches.  He is just 31 years of age, so time will continue to tell if the formula works for him.  My theory is that continued massage will serve him well.  Compared to many of his colleagues the same age or younger, who were not receiving massage as part of their recovery regimen; many had received surgeries that take a considerable time to recover from, hence taking them out of the game or even their career.  In contrast to this, I have also worked on an outfielder who has been in the game for nearly 20 years, placing him in the over 30 years of age category, and hardly ever stretches or receives massage therapy.  Unfortunately, he has received many surgeries and debilitating injuries taking him out of the game and enduring long recoveries.  Receiving massage therapy is sounding better already!
 
Massage therapy is a great addition to the athlete over 30 years of age.  Though the benefits of massage are plenty, for the 30+ athletes, I would narrow it down to the two top reasons I have seen in my 9 years experience.  Massage therapy for athletes over 30 years of age is important for optimal recovery and prevention of injury
 
For optimal recovery time, massage therapy should be performed if not immediately then 24-48 hours after intense training or performance event.  Massage promotes waste (lactic acid) out of the muscle tissue, which will also decrease muscle cramping.  Having massage will decrease delayed onset muscle soreness (DOMS).  In essence, massage helps to repair damaged tissue and help to resume training quicker. 
 
Massage therapy for the over 30 athlete is necessary in prevention of injury.  Regular massage from a therapist you trust with proper training and experience can help to identify areas of tension before injury occurs.  You can work with the therapist to help address issues that arise during training and to help avoid chronic strain in typically trained areas.  Essentially increasing flexibility, this leads to less stiffness and less injury.  Stretching is also a great way to recovery and prevents injury.  A skilled massage therapist can address these same areas on a deeper level in a more specific way. 
 
Massage therapy is not only important to the over 30 athlete, it is essential.  It is all about quality of life.  Whatever the athletic arena you are in be it running, tennis, golf or even baseball, massage will help you recover quicker and help prevent injury overall.  I see so many over 30 years of age athletes that have not been receiving massage therapy as part of their regimen.  They come to me with an injury, nearly ready to give up their sport.  If it is muscle, which it typically is, they can be back at the sport they enjoy even better than before.  Making them a believer, that massage therapy is an important part and not just a day at the spa. 

Why is proper nutrition important to athletes over the age of 30 years old?


Proper nutrition is a key element to any athlete but it is especially important for those athletes over 30 years old. Athletes over 30 years old have a lower metabolism and a higher risk of injury compared to younger athletes.


Eating small, frequent meals and snacks can help improve metabolism by feeding fuel to the body to burn. Your body burns energy in a similar way that a furnace burns. A furnace burns when given fuel, if no fuel is provided, the furnace can

Why is proper training important to athletes over 30 years of age?


For runners who are 30+, a little different approach is needed in their training. First of all, my advice is to take good care of your legs. They are the only two legs you have. With that in mind, running should be varied with one easy day then a hard day throughout your weekly program. Soft surfaces are a must for older runners as the pounding of the pavement can take its toll in the long run. Emphasis should be on the quality of your workout, not the quantity.

 

Begin each workout with a proper 15 -20 minute warm- up period. Movement, drills, stretching are great to warm up your muscles. After your workout, a warm-down period is required with easy moving, stretching, and recovery for 20 minutes.

 

Listen to your body, if you need rest, take it. However, do not take off two consecutive days as your body gets lazy and tight. I wish you the best in your training as you become quicker, faster, and more relaxed in your striding.

Why is a proper


I love this question and its implications for athletes over 30 and frankly, for all humans endeavoring to reach new heights of achievement!  The mind, the

The Journey Begins


It is now about two months before my first race of the 20/20/20<5@45. I turn 45 years old in a month on April 10th and then I have my first race one month later on May 10th. Right now, we are finalizing the website and doing some base training for the summer events.

 

Before I race on May 10th, I have one overseas speaking presentation on the 21st and 22nd of April at Madeira Island (a Portuguese island 400 miles west of Morocco). I will do my O’Meara Process workshop for 3 hours on the 21st and then facilitate a “think tank” on the 22nd. When I return from this overseas trip, I will have only two weeks until my first race, then race again in Austin, TX six days later. I will be literally “off and running.”

 

During this five month period of racing and extensive travel, I will not be doing any on-court tennis coaching. I have planned speaking engagements throughout my travels and a couple of tennis workshops mixed in as well. But the long, hot days in the Florida sun will not be part of my recovery regime this summer between races. It would make proper recovery impossible.

 

We still have a lot of preparations to do. I am looking forward to the races, travel, and especially the opportunity to meet with so many new people on my trek across the United States. My speed training will begin to pick up in the month of March. I have decided to skip the World Masters Athletics Championships Indoor in France and the USA Masters Indoor Track and Field Championships in Boston both at the end of March. I want to properly prepare for my extensive racing schedule this summer.