Resistance Training (Part 2)

This is Part 2 of my resistance training program. The video is set on Siesta Key Beach in Sarasota, FL. Watch how different this training is versus traditional weight training. I work on my horizontal power and strength each day that I do not race. I travel with my JC Bands, dumbbells, medicine balls, and pvc hurdles in my car throughout the event. It is my training office on wheels. I work vertical power to horizontal power as I try to stay fit and strong through the course of a grueling 2 month event. Have fun checking out this video workout on the beach:

Resistance Training (Part 1)

Part of my strength workout utilizes tubes. By using the tubes I can work lateral or horizontal power.

Here are the two main reasons why we believe horizontal resistance training is important:

1. When we are running, our bodies are opposing two types of forces, vertical (gravity and ground forces) and horizontal (air and wind).

2. When we are running, we are swinging our arms and legs powerfully to displace our bodies forward, but we are also required to work against the backward swing.

To control and dominate these forces and not let these forces control us and slow us down, we must train not only vertical resistance, but also horizontal resistance.

This is where the strength training with the tubes comes in – working that horizontal power!

Check out this video to learn more:

Part 2 of my Resistance Training Program will come next week.

Races #8, #9, #10 – MA and VT

Here is a little race footage from our races in Massachusetts and Vermont. Now we move onto Maine as I have 4 races in one week.
We will begin with our 2nd Capitol Race in Augusta on Saturday, Brunswick on Monday, Portland on Wednesday, and

What to Eat After Exercise?

Race #8 took us to Littleton, MA for the Eat Balanced Nutrition Mile. The Nutrition Consultant for the website, Marc O’Meara, hosted the event on a Thursday evening. After the event, Marc made us a special “post-race” meal in order to speed up my recovery and help me heal my body for another race in a short amount of time.

Check out what Marc has to say in this video about what food is good for recovery, how soon to eat after exercise, and what our bodies need after participating in any sport:

Please visit Marc’s website at for more information on his services.

I Start My Day With Vega

Many of you have written me about how do I start my day as a 46 year old vegan athlete? What do I eat as a vegan athlete? Why am I vegan? One of the big reasons I was able to accomplish my 20/20/20<5@45 event last year was due to my vegan nutritional intake. I have been a vegan now for almost half my life. I began my vegan ways when I was living in India coaching the Junior Davis Cup Tennis Team from 1986-91. Back in the late eighties in Madras, milk was brought to your house in a plastic bag directly from the cow and you had to boil it. Ice cream was one of the easier ways of contracting typhoid. And the Amul cheese was just simply disgusting. So I traveled to India as a lacto-vegetarian (consuming dairy products), and soon became a vegan as I stayed away from the milk, ice cream, and cheese. After my years in India, I tried to eat some dairy products when I returned to the USA, but I found I felt better without any dairy in my diet. From the late eighties until now, I have been a devout vegan athlete.

I grew up on the “traditional American diet.” During my senior year at Bowdoin College, I became more interested in vegetarianism. After college, I became a lacto-vegetarian, then during my time in India evolved into a vegan. I was an easy convert. I could not believe the difference I felt when switched to a solely plant based diet: waking up the same way every day – never groggy, more energy, lighter and faster, more “in tune” with my body, and needing less sleep. I was amazed. My blood type of AB+ is well suited to a vegan diet. So since my late twenties, I have eaten only a plant based diet. It has provided me a solid foundation to build my active lifestyle.

Now at 46, I am always searching for new products that can add quality to my life. After I completed my 20/20/20 quest in 2008, a friend of mine told me about Vega products. Vega is part of Sequels Natural Ltd. based in Vancouver, Canada. I tried their all-in-one plant based formula and I could really feel the difference quickly. In early 2009, I had a meeting arranged for me with Vega founder Brendan Brazier. 

I have tried almost all of the vegan protein shakes. After my testing, I chose the best one – the Complete Whole Food Health Optimizer from Vega in the chocolate flavor. This is how I start my morning. I pour vanilla rice milk in my shaker bottle, mix with a scoop of the Vega Optimizer, shake it well (I like it the “James Bond, way” – shaken, not stirred) and drink down this clean alkaline-forming drink. It is the first thing into my body. And prepares my body for excellence.

This is how I begin every day during my grueling “SmoothToe New England Marathon…One Mile At A Time.” Recovery is the key as I try to run sub 5 minutes for the mile 27 times over 2 months. Feel free to check out Vega products on our “online shopping” page or at our “sponsors page” at or at

All the best with your healthy and energy providing diet. It will provide a foundation that allows you to reach your highest aspirations! 

Race #7 – The Covered Bridge Mile

Race #7 took place just over the Vermont border in a beautiful town called Woodstock, VT. I have presented tennis clinics at the Woodstock Inn the last two years and it was fun to return to one of my favorite Vermont towns to race part of the Covered Bridge Half Marathon course. Hosting the event were my dear friends from Sarasota, Mark and Kim Sheffield. Mark and Kim have a home in Woodstock for the summer months and spend the winters in Sarasota. Kim is one of my running partners. As a coach and competitive runner herself, she chose the best course for a road mile race as we raced on the pancake flat second mile of the Covered Bridge Half Marathon course. I had the pleasure to have Keith Drake to run with me. Keith

Race #6 – The Sunapee Sprint

Race #6 was held during Newbury, NH Old Home Day celebration. Newbury is a wonderful small town on Lake Sunapee. My old friend and selectman of Newbury, Gary Budd, hosted Sekyen and me. Thanks also to Travis Dezotell, from the Newbury Recreation Department, for helping put on the one-mile event.

Check out race #6, The Sunapee Sprint , video:

Next stop – Woodstock, VT!

Avoid Back Pain And Strengthen Your Core

Add this medicine ball routine to your core workouts. Using a 4-6 pound medicine ball, be certain to keep your back in neutral at all times. Remember, strong muscles do not protect the disks in your back. Great form and technique will.