Soy and Broccoli


Many people have written me asking what I eat? What do I drink? What supplements do I take?  So I thought it was time to answer a few of your questions.

After running a 4:37 at the Masters Indoor Nationals in 2007, I had a guy at my home club ask me, so what are you “on” to run like that at your age? And I said, “soy and broccoli.” Thus, the name for this blog entry.

I have been a vegan now for over 20 years. I first changed my diet to be a lacto-vegetarian (still consuming milk products) back in 1985 when I was training in New England before going over to play a few tennis tournaments in Europe. Usually, people need time to feel the effects of going vegetarian. Some feel terrible during the transition because their bodies are used to a certain nutritional intake. I was different. I immediately felt the dramatic effects of more energy and more balance as I was waking up the same way with a little “bounce in my step” everyday. My change to a vegetarian diet started back in the 80’s when the veggie options available today were non-existent. But I stuck with it, and the better I felt, the more I wanted to learn about it.

So when I moved to India in 1987 to coach the Junior National Tennis Team in Madras, I went as a lacto-vegetarian and soon transformed my diet into being a vegan (no meat, fish, eggs, or dairy). Many of the reasons at the beginning were due to basic health reasons in India: ice cream in India then was eaten with a risk of typhoid, the milk needed to be boiled as it was delivered to your door in a plastic bag directly from the cow, and the cheese in the late 80’s in India (Amul brand) was disgusting.  So I became a vegan. I tried dairy products again for a brief time when I returned to the United States in the early 90’s, but I felt better without the dairy – so the vegan diet stuck. Now that I reside in the United States, I try to buy “organic” products as much as possible that are fairly reasonable. Everyone’s body is different, but my vegan diet has worked wonders for me. 

I should also add that I do not drink any alcohol. After my years at a Bowdoin College fraternity, I outgrew the need to consume alcohol. I stopped drinking socially in 1987 when I joined a company with a “no drinking” policy. Then, after leaving the company in 1992, it became a personal choice as I no longer wanted “to miss any moments of life.” So the combination of vegan food and no alcoholic beverages still stands 21 years later at 45. I wake up the same way everyday – no hangovers from alcohol or heavy foods. I think it helps my physical, mental, and spiritual well-being.

I have a long list of supplement sponsors that would like me to use their product to promote better health, recovery, hormonal balance, etc., but I choose to just take one vegetarian, multi-vitamin a day in addition to my food. With the help of my brother and Nutritional Consultant, Marc, I have a protein with every meal. This regime helps balance my sugar, blood, and nutritional levels.

I wanted this 20 week journey to reflect me and my life. I wanted this journey to represent good, clean health that anyone can do. I was always curious how fast I could go as I got older with my vegan lifestyle. With this 20 week challenge. I wanted to find out how consistent I could be every week in changing environments. My immune system has held up well so far in this long summer of travel. Now with four races to go and a lot of air travel remaining, I look to my “soy and broccoli” base to help me power through the finish.

“Wicked Good” Race in Salem, MA


Last Friday evening on August 22nd, my Mom, Sekyen and I drove down to Salem, MA for the Derby Street Mile. Salem, Massachusetts is historically known for the Salem Witch Trials in 1692 and Derby Street is a one-way road that runs through the main part of the tourist district adjacent to the harbor. The Derby Street Mile is put on by the Salem Parks and Recreation Department and they did a superb job in putting on the mile race that had 20% more participants than in 2007. This point-to-point race is faster at the beginning than at the end as the third quarter goes slightly uphill as well as a portion of the finishing quarter. I knew a couple of the runners who ran the Derby Mile in past years and noticed their slower times. So I was aware that I had my work cut out for me. Last year, only 3 participants finished under 5 minutes, this year there was 4. I finished 4th in 4:56 with my slowest time yet, but after the hectic week that I had with my two clinics in Vermont and New York, I was happy to run a sub-5 minute mile and keep the streak going now at 16.

As you can see in this short video, Salem Parks and Recreation hired the local police to lead the race with a police car and a policeman on a Segway. Also, Doug Bollen put on a fine post-race celebration at a local hotel with refreshments and awards that was enjoyed by all the participants.






I am looking forward to my trip back to Maine to train and then race in Bar Harbor on August 30th. It should be a wonderful week to visit with some family, train everyday, and then travel to a race without having to board a plane. I hope to run a faster time after a week of training, less travel, and more sleep.

Sleep Study in Sarasota


During my few days at home in Sarasota, FL, I spent an evening at the University Sleep Specialists for a “sleep study and analysis” with www.OneMileRunner.com Sleep Consultant Dr. Peter Fort, MD, FCCP. 

It was an interesting evening as I learned a great deal about sleep patterns and the importance of proper sleep for peak physical and mental performance. Never again will I doubt the value of quality sleep. “Delta” sleep (deep sleep) is a time when our muscles and organs repair. For anyone who wants to optimize their day, taking the time to sleep deeply and sufficiently is a must.

Check out this 11 minute video of my experience at the University Sleep Specialists. It takes you from the preparation phase and through the diagnosis. This will give you a good idea of what to expect if you are interested in participating in a sleep study yourself.




Here is a photo at the beginning of my sleep exam as Tony begins to put on the wires in the proper places for ideal readings.

 

Here is a photo after Tony gets done attaching all the wires on me…what do you think?



Here is a photo with Dr. Peter Fort after he went over my sleep study and analysis. You can visit The University Sleep Specialists at www.universitysleepspecialists.com



I will be traveling to New England on Saturday the 16th for a clinic in Vermont, followed by another clinic in New York. I will be participating in Race#16 in Salem, MA on August 22nd. Thank you all for your support as I enter the final quarter of my racing events.


Our Only Midwest Stop


On August 7th, Sekyen and I flew into Springfield, MO for our only midwest stop on our 20 city tour. After checking out Missouri State University and the historic Walnut Street area, I won the “Maui Mile” race in 4:43 on Saturday, August 9th. Here is a brief video on our trip, race, and Hawaiian theme with race director, Richard Johnson:

 


After traveling to 15 road races around North America, I have seen many different ways to time a race, but in Springfield with the Ozark Mountain Ridge Runners, they showed me a new way to time the event. They use a “wired bib,” so when you go through the finish line, an individual records your time by slapping your bib number with a paddle. This wired paddle records your time after going through the finishing chute. Now depending on how fast you are going, the slap can be soft or hard. The instructions for using the “wired bib” inform you to attach the bib in your chest area. I usually pin my bib much lower on my shirt. And if you pin the number on your shorts, well – good luck…check out the video above to see my finishing “slap.”

This was also the first road race that did not stop traffic or close down any roads. Richard announced at the beginning of the race to be aware of these conditions. I am glad that nobody got hurt crossing over a dangerous wooden railroad intersection in the final quarter and that nobody got hurt with ongoing traffic. 

Richard Johnson gave out some very cute, unique Hawaiian awards. Here are a couple of photos of me receiving my “Maui Mile Monkey.” I put this delicate award in my carry-on bag on its way back to Sarasota.



It seems like we have not been back to reload in Sarasota for quite some time. While at my home base this week, I have appointments with  Stacie Nevelus and Dr. Tammy Keifer, my massage therapist and chiropractor. They have already begun working on my right hip (si joint). This was the cause of my recent back pain as the hip injury referred into my lower back. After my second treatment on Friday, I hope that I will feel better before I board a plane to New England. 

I present two clinics next week, one in Vermont followed by a clinic in New York. Race #16, The Derby Mile, will take place in Salem, Massachusetts on August 22nd evening. I am looking forward to my coaching/speaking, training, and racing in the New England area.



A Warm Texan Welcome


After Vancouver, we traveled to Amarillo, Texas for “Paul and Mikes’ Excellent Mile” on August 2nd. Amarillo is in the northern part of Texas and sits at about 3500 feet altitude. It is the home of Cadillac Ranch, the Quarter Horse Association Headquarters, and the beautiful Palo Duro Canyon. 




“Paul and Mikes’ Excellent Mile” is put on by the Lone Star Runner’s Club members, Paul Hermann and Mike Flores. Paul and Mike are running enthusiasts that began their mile race 14 years ago as an opportunity to see who can run the mile faster between the two of them. It takes place in Thompson Memorial Park on a course that goes up at the beginning, then down for the first quarter mile, the second quarter goes slightly down to flat, the third quarter goes slightly up, and then it finishes with a slight down finish with a turn to the left. It is all contained in the park and it makes for a nice mile race. I finished in 4th place winning the Masters’ Division in 4:50. So many participants and their families were so kind to come up to me and wish me well. I thanked them for coming out and showing their support.



I must especially thank Mike Flores for taking me to see Dr. Freeze two times before the race. For the first time since I began racing in May, I was suffering from an hip/back injury that occurred after I jumped off a sidewalk while running on Sunday in Vancouver. Also, I must thank my lovely partner, Sekyen, for her therapeutic massages. I was worried that I would not be able to race on Saturday, but due to their help I was able to meet my sub five goal.



Paul and Mike informed me that they will meet me for the “grand finale” at the 5th Avenue Mile in New York City. On September 21st, Paul and Mike will pack their cowboy hats and Texan flair and run down 5th Avenue.



After meeting with my web designer in Phoenix for a few days, I will be flying to Springfield, Missouri for race #15 called the Maui Mile on Saturday, August 9th.

The Power of Visualization


Golfing legend Jack Nicklaus always played a course in his mind before actually beginning a game. In his own words: “I never hit a shot, not even in practice, without having a very sharp, in-focus picture of it in my head. First I see the ball where I want it to finish, nice and white and sitting up high on the bright green grass. Then the scene quickly changes, and I see the ball going there; its path, trajectory, and shape, even its behavior on landing. Then there is a sort of fade-out, and the next scene shows me making the kind of swing that will turn the previous images into reality.”

Rarely is high performance achievable and sustainable without some level of proficiency in visualization.  Author Shakti Gawain says “Creative visualization is the technique of using your imagination to create what you want in your life.”  The literature is full of content and examples of athletes and others who incorporate visualization into their performance rituals.  Please read on for some powerful information related to this performance-enhancing tool.  Whatever your field of endeavor

Why are comprehensive lower extremity biomechanical evaluations important to athletes over 30?

A comprehensive biomechanical examination/evaluation is very important for athlete over thirty as this will help identify any biomechanical “faults” that may lead to injury.  As we age, our bodies undergo several changes including such things as muscle tightness and inflexibility.  This is especially true if you haven’t been active for a while or are returning to activity after a lengthy layoff.  Understanding what your biomechanical challenges are, may help selecting the proper shoe or other type of equipment that you may need.  By indentifying these potential problems, steps can be taken to help with injury prevention, such as stretching the proper muscles, strengthening weak muscle groups or maybe orthotic intervention.  You should be evaluated by a professional who is trained in biomechanics.

The Beauty of British Columbia Doesn’t Disappoint


Sekyen and I flew from Sarasota, FL to Seattle, WA, picked up a rental car and drove across the border to Canada, drove to Horseshoe Bay, and then took a ferry to the Sunshine Coast for the Sea Cavalcade Mile. It was a long day of travel as we finally went to bed around 4:00am eastern time.

Gibsons, B.C. hosts the “Sea Cavalcade,” a three-day festival with fireworks, talent shows, various sports competitions, a parade with a three-plane flyover beforehand, and kids activities. Part of the festival is the Sea Cavalcade Mile which takes place just before the parade. The Sea Cavalcade Mile was my smallest mile event with a small group of competitors, but the beauty of the area and the friendliness of the people more than made up for the lack of participants.

The Sea Cavalcade Mile is a point to point race (mostly following the parade route). The race begins at 11am just prior to the parade. The course begins with an incline in the first quarter, then goes slightly downhill. I ran a 4:49 coming in second place. Here is a photo of the race directors Larry and Teresa Nightingale, and mens’ and womens’ winner, Neil Holm and Kim Boskov.





It was nice to meet people that wanted to come out and say hello and tell me about their various stories with track and field. Here is a photo with Mark Benson, who participates in the mens’ pentathlon in Canada along with his 75-year old father. Mark got his Dad involved with the pentathlon a few years back and his Dad fell in love with the competition. These are wonderful stories how the love of sports competitions brings families together.



The parade that followed the mile race had a variety of themes. Here is a photo of Japanese exchange students who we met while sampling some fine Asian food at a Thai restaurant the previous evening. There is a strong Asian-Pacific influence in British Columbia which makes me feel right at home after all my years of living in southeast Asia. I can eat Asian food at every meal and never tire of the cuisine. Here in Vancouver and other parts of British Columbia, I had a large selections of restaurants.



We are traveling to Amarillo, TX on Wednesday. The race in Amarillo will be at 3500 feet altitude, so it will be very different than the race here in Gibsons, B.C. in Canada. We look forward to Race #14 in Amarillo and the challenges that come along with it!  


New Additions and Schedule Changes


Please visit the new section on the blog entitled “As Seen On TV.” This section shows the interviews with various television affiliates and also has the newly updated video which features the Ceremonial First Mile from Tarpon Springs, FL. It has me racing through Tarpon Springs to the jazz music of Bob McCarroll who has a new album coming out called “Crisis.” Bob’s music can be found at www.mccarrollmusic.com

There have been a few scheduled races that were altered in the second half of the 20/20/20<5@45. As I mentioned in a previous blog entry, The Don Bowden Mile in California was canceled on 7/12. This not only affected that race on 7/12, but also my scheduled race in Alaska on 7/19. Since I was not going to be in California, we felt that Alaska had to be changed as well. So that is why I changed the schedule to participate in Chambersburg,PA and Harrisburg, PA on 7/12 and 7/16.

After much discussion, we also felt to pass on the 1500 meters event in Spokane, WA at the National Masters Outdoor Championships. At the beginning of this journey in May, I said I was going to Spokane and make the 1500 meters into an unofficial time mile time (as I was going to continue another 109 meters). At www.OneMileRunner.com, we have decided to maintain the theme of our summer race schedule by selecting “featured” one mile road races around North America without one mile “fun runs” or track events. I will miss not seeing the other competitors at Outdoor Nationals, but I will see them at the Indoor National Master Championships in Maryland next March.

Hope to see you in my upcoming events in Gibsons, B.C., Amarillo, TX, or Springfield, MO!

NBC Channel 8 Harrisburg, PA


Here is a video featuring my finish at the Harrisburg Mile on 7/16, then it follows me to an interview with NBC Channel 8 of Harrisburg directly after coming through the finishing chute – sorry that audio is difficult to pick up as it was very noisy around the finish area: