Quote of the Week: Dr. David Yukelson

"Smart goals are specific, measurable, realistic, written out, and should have a deadline or time frame."
-David Yukelson, Ph.D., Penn State University sports psychologist

Miami's Tropical Marathon

The temperature was 67 degrees at the start of yesterday's Miami Marathon.

Newby-Fraser: "Why Do This?"

Paula Newby-Fraser led a YMCA workshop for local triathletes in Richmond, Virginia.

"You spend a lot of your disposable income, emotion and time supporting this habit," she said. "You have to ask yourself why you have chosen to do this. What is it that drives you?"

Get a Proper Bike Fit!

Young cyclist James Hewitt did, and it improved his efficiency and comfort.

"Whether you are as imbalanced as me and intend to knock out thousands of kms this season at ridiculously painful intensities, or you just love riding your bike for its own sake (that’s me too) why not let the discomfort be provided by how fast your going and not by the fact that you look like a frog on a stick on your velocipede."

Reporter Aims to Run Boston

A 24-year-old reporter in New Hampshire says a conversation with an old college friend (over multiple Sam Adams beers, no doubt) resulted in him coming up with a plan to drop 25 pounds and run the Boston Marathon this year. Media exemption in lieu of qualifying time? Good luck, guy, but be careful ramping up from a two-mile long run to 26.2 in less than four months.

Apply for the New York City Marathon

Applications for the 2005 ING New York City Marathon will be available online beginning Monday, January 31.

Want to see how you'd stack up against the 4:14 time of P. Diddy or the time of a training buddy? This is a cool New York City race simulation.

X: Waxing Poetic

A Swimming Haiku
Smooth legs save seconds.
Champions also shave arms.
Chest waxing—my edge!
- Racer X

Running the Empire State Building

A Honolulu firefighter has been training to compete in the Empire State Building Run-Up in New York City on Tuesday. He'll have to climb 86 stories and 1,576 steps. The men's record is 9 minutes and 33 seconds.

The Pat Tillman Triathlon

The first Pat Tillman Triathlon, with all proceeds to benefit the Pat Tillman Foundation, will be May 8 at Tempe Town Lake in Tempe, Arizona. The event will feature Olympic Distance and Sprint options.

Tillman, who played football for the Arizona Cardinals, joined the Army Rangers and was killed in Afghanistan last April. During the 2001 football off-season, he competed in the Blackwater EagleMan Half Ironman in Cambridge, Maryland.

NHL Hall-of-Famer Turns Attention to Triathlon

Pat LaFontaine, who retired from hockey because of post-concussion syndrome, completed Ironman Florida in 13:06:49 last November. The 39-year-old has been cycling around the hills of Long Island for the past decade.

“I promised myself I would do an Ironman before I was 40,” he said. “If you can’t keep a promise to yourself, who can you keep one to?”

In the process, he and two racing buddies also raised $33,000 for his charity foundation: Companions in Courage. The foundation's goal is to build interactive playrooms in children's hospitals.

Amputee Again Trains for Kona

If you watched this year's Hawaii Ironman, you saw amputee Sarah Reinersten's inspiring attempt to become the first female amputee to complete the race. Now the 29-year-old is training again--this time with the help of respected triathlon coaches Paul Huddle and Roch Frey.

"I am very pumped and excited," Reinertsen says. "I'm also thinking I've got 10, 15 hours a week in training sessions in addition to work, and how am I going to do this all again? It's a big commitment. But this is my passion right now."

Jan Joins Team Javelin

Team Javelin
Originally uploaded by jjactive.

Jan, one of the two J's who write Activeness!, has been accepted as a member of the Team Javelin triathlon team for 2005. He'll represent Javelin and sport the team uni at races across the Midwest this season.

Taking a Training Break to Play in Super Bowl

Thirty-five-year-old Jeff Thomason has taken a break from working as a construction project manager and training for the Escape from Alcatraz Triathlon to play in Super Bowl XXXIX on Feb. 6. His comeback story seems right out of Hollywood.

Mark Allen on How to Qualify for Hawaii

Mark Allen provides a list of strategic do’s and don’ts for you to consider when trying to figure out how to capture a qualifying slot for Hawaii.

You might want to listen to a guy who won six Ironman races, the last coming in 1995 at age 37.

Friday Fun: Hoop Girl

Watch some guys toss a girl through a basketball hoop. This has to be a fake.

This Just In: Cross Training Good

The Tucscon Citizen reports that Matt Fitzgerald has written The Runner's World Guide to Cross Training published by Rodale.

"Working out does not increase your fitness level. Recovering from workouts does," Fitzgerald writes. "Light (cross-training) accelerates recovery beyond what happens during outright rest by just slightly increasing the body's need for recovery. The result can be a decrease in weekly run miles while increasing overall exercise volume."

You can buy the book at Amazon.com.

JJ: Reaching the Next Level

Joseph
Originally uploaded by jjactive.

People often talk about taking things to the "next level," whether it's in their careers, relationships, or athletic achievements. But actually taking that step requires more effort, time, and focus.

If you have plenty of free time, you can simply use it to increase your commitment and to make those improvements.

What if, like most of us, you don't have time to spare? Something will have to give. Can you sacrifice your job performance by not getting enough sleep and showing up late to work after three or four hours of early morning training? Will spending seven hours at the gym, on the bike, or at the office on a Saturday cause you to lose your friends, hurt your family, or lose control of the household? Will you miss your kids' games, exclude another hobby, or never get around to reading that novel you received for Christmas?

The popular magazines love to espouse training smarter, not harder. That's cool, but if you want to step onto the podium you will have to train harder and longer. There are no shortcuts.

Do I want to reach the next level in my triathlon career? Yes. Can I get there without sacrificing something else? Probably not. And do I really have to choose between being well-rounded and being a champion? Anyway, which is better?

Running for Something Greater

A Monterey County Herald columnist is training for the Big Sur Marathon. Though he doesn't exactly love running yet, he likes what the training is doing to his life:

"This morning I looked down at my daughter. She has no clue as to what is happening with me. Maybe, when I'm gray and wrinkled, she will look back at me and say, I'm sure glad you are still around to see your grand-daughter grow up."

Head for the Hills

If you're looking to boost your strength, endurance, and speed, consider adding hill workouts to your training mix, writes Runners World's Amby Burfoot.

Warning: "Running up hills is not recommended for beginners because it puts too much stress on muscles and connective tissues that may not be ready to handle the load. It may also put extra stress on the knees and Achilles tendons."

X: On Telecons and Isometric Crunches

I love teleconferences with my clients, mostly because I can surf the web and review my training plan while billing $150 per hour. To make it sound like I'm listening intently, every once in a while I toss in a knowing, "mmm-hmm," "exactly," or "sounds like a plan to me." Lately I've added isometric crunches to the mix. If I have to be sitting, it feels good to get in some body work while planted in my Aeron. - Racer X

The Guru on Guru

Bike guru Dan Empfield from Slowtwitch.com visited the bike factory of French Canadian company Guru and wrote a review of its bikes. Dan the Man liked what he saw:

"Yes, this company is headquartered deep in French Canada. That notwithstanding, this is an Italian bike company. The first language of all Guru's owners is Italian (though they all also speak French and English fluently) and the company is run with Italian sensibilities. The tools are Italian. The mind-set is Italian—with one exception: these people do have the North American ability to see the big picture, and an eagerness to learn, instead of relying solely on tradition. ... Great people at this company, great processes, attention to detail, upward trajectory, everything points to a bright future."

JJ: Reason #736 We All Should Be Out Running

INT. CORPORATE CONFERENCE ROOM - DAY

Me: "Hi, I'm J."

Globo-Corp Project Manager: "I'm Bob. Well, make that Robert. Sorry--it's Robert, not Bob. I've been trying to make the transition from Bob to Robert and it's proving harder than I thought."

Me: "What if I called you Rob?"

Globo-Corp Project Manager: "No."

Basso: Bing, Bing, Bing--Shut Your Mouth

Ivan Basso, third overall in the 2004 Tour de France, says he won't think about this year's Tour until after his main goal race: the Giro d'Italia. When he does turn his attention to the tour, he hopes Lance will be there.

"Lance won six straight Tours--bing, bing, bing, bing, bing, bing--no can say anything. All these guys that talk--zip--they should just close their mouths," Basso said. "Lance has beaten them all."

Trainer Jailbreak

What kind of ride does a guy who designs training plans for a living do when he has 90 minutes to spare before darkness and black ice set in? Coach Frank Overton takes it up a notch with a tempo ride.

If the Bike Fits

Endurance Radio interviews Diane Lees, owner of HubBub Custom Bicycles in Ohio, about getting the right bike fit.

"Bike fit is going to make all the difference in performance and comfort, speed, endurance, all of it. ... It could add [performance improvemens of] 20%, 30%, 40%."

Virgin Marathoner Vies for Bachelorette's Attention

Pro marathoner Josh Cox is on a new ABC reality TV show called The Bachelorette 3. Cox placed 7th a year ago in the U.S. Olympic Marathon Trials. He is candid on the show about his faith and about being a virgin at age 29.

Reader update: "Josh was eliminated in the cut from eight to six last night. At one point he was describing to the bachelorette how he runs 15 to 25 miles a day and how that was what he was 'meant to do.' The girl was looking at him like, 'You are really full of yourself.' As he continued talking about his mileage, another guy came in and took her away." Guess Josh should have talked fartleks instead of total mileage. Live and learn.

For Sale: Rarely Used Riding Buddy

The high bidder wins the privilege of helping George get his lazy butt (and sweet carbon fiber road bike) out on the streets where it belongs.

Armstrong Wants to Be Man of the Hour

There's speculation that Lance Armstrong has his eye on setting the world record for riding as far as possible in 60 minutes on a velodrome track. Chris Boardman holds the current world record of 30.721 miles. Armstrong's time trial domination in recent years has showcased an ability to produce extraordinary amounts of pedaling power over long periods.

"I think it would be an amazing spectacle," said Morris Denton, an executive for Advanced Micro Devices, one of Armstrong's sponsors. "If you look at the crowds Lance draws in the United States and you think about what would happen if you put some kind of marketing effort behind this event, it would be immense."

X: A 13-Week Plan

After a few weeks of watching her pound the treadmill belt from afar, I have developed a carefully structured 13-week strategic plan for meeting "Holly," that stunning blonde vixen who frequents my club and looks like she should be in Hollywood:
Week 1: Get on a treadmill near but not directly next to her. She feels my presence.
Week 2: Pick a treadmill further away, making her think I am only there for the workout, not for socializing. To throw her off, head to the stretching mat at the same moment she does.
Week 3: Get on the treadmill next to her. Don't speak--I am strictly there for training.
Week 4: Offer a lukewarm, "Good morning."
Week 5: Say, "Hello again" and follow up with, "Did you have a good weekend?"
Week 6: Comment on her stylish outfit or interesting race T-shirt.
Week 7: "What are you training for?"
Week 8: "I'm 'X,' by the way. And you are?"
Week 9: Don't acknowledge her presence. She will be confused and wonder what is wrong.
Week 10:"I didn't see you last week. Everything OK?"
Week 11: "When is your race again? Do you have anyone coming to watch?"
Week 12: "Good luck in your race. Your training has been excellent--you will do well. Tell me how it goes."
Week 13: "Congratulations, you did great! Would you like to get together sometime outside the gym?"
- Racer X

Quote of the Week: Rick Warren

"Pain is the fuel of passion-it energizes us with an intensity to change that we don't normally possess."
-Rick Warren (from The Purpose-Driven Life)

Countdown to IM France

Triathlete magazine editor T. J. Murphy is kicking off his training for Ironman France.

"One of the most liberating experiences when you live in the super-commercialized world of today is how training for a triathlon reminds you of the enchanting pleasures of simply being outside and working up a sweat."

Ironman France will take place June 19 in Nice.

Giro d'Italia Course Announced

The 88th annual Giro d'Italia, the second-most important cycling race after the Tour de France, will run from May 7-29. Officials announced the route and gave other details on Saturday. The race will kick off with an evening time trial--good news for fans in North America.

"Neither Lance Armstrong nor Jan Ullrich should attend the event, but the likes of Damiano Cunego, Paolo Bettini and Erik Zabel, the top 3 riders in the current UCI ranking, as well as the world’s best sprinter Alessandro Petacchi, (deposed) Lion King Mario Cipolini, and past winners such as Gibo Simoni and Stefano Garzelli, sure will."

The 10-Step Ironman Plan

Here's a 10-step plan for preparing for an Ironman this season.

"Why do you race? Everyone has his or her own reasons. This sport, particularly at the Ironman distance, is just too hard for it to be anything other than a passion. It doesn't hurt to remind yourself of this from time to time, especially before a race when you ask, Why am I doing this?' You're making a decision to be the best triathlete you can be -- and taking risks to achieve that goal is what makes success that much sweeter."

X: Drastic Measures

Yesterday I lifted weights for 85 minutes before breakfast, did yoga at lunch, and took Marcie’s two-hour spinning session after work. I suppose it went OK, but for some reason I've been feeling wiped out lately. Perhaps I need to up my vitamin intake or experiment with a new recovery drink? A solution that simple would be nice, but I have a hunch this problem runs deeper. I shudder to type the words, but I believe it's time to find a masseuse who's more in tune with my body's wants and needs. Sorry, Vilhelmina, but drastic times call for drastic measures. - Racer X

Enhancing Your Performance With Caffeine

Can coffee improve your race times? Yes, probably, reports the Running Times.

"Studies with runners and cyclists have shown that caffeine can improve performance in the lab during simulated events lasting from five minutes to several hours. Extrapolating from run-to-exhaustion studies in the lab, the likely benefit of taking caffeine is in the range of 1 to 2 percent (20 to 50 seconds in a 10K, 90 seconds to four minutes in a marathon)."

The Lounge Is Open

Nike has opened a first-of-a-kind Runners Lounge in Vancouver.

According to Nike, the purpose of this prototpe Runners Lounge is to connect with core runners and running stores in Vancouver and to offer runners a one-stop training facility. In addition to offering Nike shoes and gear, the lounge includes massage services, a stretching room, run-route maps, a refueling bar, and music. On the weekend it offers a free bag check, washrooms, and waffle runs.

JJ: Reason #735 We All Should Be Out Riding

As I gaze out at the conference room wall in front of my workstation here at Globo-Corp, this is what's being projected on the wall by some HR folks:

BODY ODOR
1. Try to observe firsthand.
2. Don't leave hints.
3. Treat it as a performance issue.
4. Do not ask or speculate about causes.
5. Stop any teasing.

Like Peter said in Office Space, "Human beings were not meant to sit in little cubicles staring at computer screens all day, filling out useless forms and listening to eight different bosses drone on about about mission statements."

Add "or thinking about body odor" to the list.

Catching Up With Peter Reid

Endurance Radio has a 15-minute inteview with Peter Reid, who placed second at this year 's Ironman Triathlon World Championship in Kona.

Reid is in his aerobic-level training phase. He goes anaerobic with three interval workouts per week--one for each event--but otherwise is doing high volume, low heart rate swimming, biking, and running.

Here's what Reid said about Nina Kraft's positive test for EPO after winning the women's championship at Kona at this year: "It was a shock but it wasn't that big of a shock. ... I had never seen Nina this ripped. She looked scary. No one was going to beat her. ... She looked like a killing machine.”

Learn How to Track Stand

The offseason is a good time to learn how to do a track stand.

"Even if you don't race, it is very handy at stoplights! The kids in the cars next to you dig it, and certainly not having to fumble around clipping in when the light turns green is to everyone's advantage."

Running Rebellion

The Rebel Runners, a social club whose members run together, are tearing up the streets of Wilmington, Delaware, and having a blast in the process.

"I think it's about motivation and socialization,'' said Rebel member Sharon Chanpimol, a 41-year-old nurse at Wilmington Hospital. "That keeps people coming back. The group is bonded through friendship, and that makes you want to get together and run. It's an inspiration."

X: Always Look Both Ways

This morning's steady rain forced me indoors to run 190 or 191 laps on the elevated track. At one point I lost count, so I ran what may or may not have been an extra lap to make sure I completed the full 10 miles that Buzz's workout specified. Near the end, in hustling around the oval to maintain a sub-7:00-minute pace, I inadvertently slammed into an elderly woman who had forgotten to look for runners before turning to walk off the track. By the grace of God, I eased up in time to avoid seriously injuring her. Though shaken, she was able to limp away under her own power. In retrospect, I also was fortunate to emerge unscathed as an accident like that could have derailed my entire season. If there's anything positive to come from this, I'm sure next time she will look both ways. - Racer X

Straight Talk From Jens Voigt

Pez lands another cool interview, this time with the big German, Jens Voight, who drinks Corona and likes to warm up by listening to Metallica. Voigt caught flack from the German media and fans for helping Lance track down Jan Ullrich’s breakaway in stage 15 of last year’s TdF. Voigt, of course, was helping CSC teammate Ivan Basso protect second place.

“But you know, it gave me a little bit of an idea about how Lance feels. Because he has a hard time everyday. People don’t like him. Like with the French press, they don’t really like him, and never refer to him by his name, but as 'l’Americain.' … I mean Lance is six times Tour de France winner – f-ing hell! – show some respect. But the people like Ullrich because he always take second, I mean, what’s that about? … Lance is just the perfect example of the perfect pro. … I still believe to this day that Jan Ullrich has the bigger engine, but Lance is the more dedicated driver of the engine. Lance may be a little less naturally gifted than Ullrich, but he makes up for any tiny difference by dedicating everything to knowing the race inside out. He knows the course, he knows his body, he looks at his team, and gets the strongest possible team around him, and keeps to his regime in a way that he knows will make him the best.”

High-Intensity Indoor Trainer Rides

Next time you're riding on your trainer, don't just pedal aimlessly for 45 minutes--you might not got much out of that workout. Click here for two different high-intensity workouts.

Muscles in a Bottle

There are many muscle-enhancing products out there, but few studies that demonstrate their safety and effectiveness, reports The New York Times (reg. req.'d). It's difficult for even those who specialize in the field to keep track of products and to assess the scientific basis for manufacturers' claims.

"It used to be that if a coach or athlete called and said, 'What do you think about product X,' you had a pretty good idea," said Dr. Ann Grandjean, executive director of the Center for Human Nutrition. "Now there are so many out there, so if an athlete calls and asks about elk antler velvet, you have to go out and do a lot of research."

Athletes should consume about twice as much protein as sedentary people. While many say supplements are necessary because it takes too much time to prepare enough high-protein meals, experts say a well-balanced diet should provide enough proteins and amino acids for even the most active.

Lower Body Strength

Endurance athletes need a well-designed strength plan that will fortify tendons, ligaments. and connective tissues--often the source of overuse injuries in multisport athletes. A coach shares his ideas about a lower body strength plan that focuses on single leg training.

Freezin' for a Reason

It's that time of year when people crazier than us do their polar bear plunges.

Going Up

JJ used to be able to do this before years of pounding the pavement took a few feet off our vertical.

The "dunkmaster" is Henry Bekkering from Eastern Washington University.

Houston Marathon

Several runners who completed the HP Houston Marathon. yesterday emailed a local sports columnist to describe what inspired them to run a marathon.

Karin wrote: "Well, as anyone who runs knows, once you start you are addicted. I am now running 12-14 miles on the weekend and the whole time I feel like I am spending that time personally with God. It is a time for me to grow spiritually and let go of all the things in everyday life that weigh me down."

A Houston Chronicle writer achieved his sub-four hour race goal despite almost slipping and falling on a banana peel.

Men's Fitness magazine recently anointed Houston the country's "fattest" city. Seattle was the "fittest."

Quotes of the Week: Phil Liggett

It's a three-for-one quote of the week from Phil Liggett, everyone's favorite cycling commentator:

1. "And so, the first pedal has been turned in ANGER!"
2. "He's wearing the mask of pain."
3. "He's dancing on his pedals in a most immodest way!" 

Want to drop a "Liggettism" on your riding group? Find more here.

X: Priorities

Ty missed another long run today: 18 miles. That’s two Sundays in a row and three of the last five he has bagged. Ty’s wife is due to have their first baby this month, and I guess she wanted him home because she thought she was having contractions. Of course she wasn’t, but that’s irrelevant. To me, the real point is doesn’t Ty know he’ll have the next 20 years to spend with this kid? I’m not a parent yet, but it seems like common sense would tell him to get in his long workouts now, while the baby is still in the womb. I do give Ty credit for not fearing mediocrity. Let’s face it: He might as well add 30 minutes to his Ironman Wisconsin time next September. - Racer X

Have a Tripinion?

Help a tri-brother out: This site is trying to build a comprehensive race evaluation system.

What to Do With Your Old Race T-Shirts

Make a quillow, of course.

JJ: Friday Night Live

People look forward to Friday night happy hours, concerts, games, and comedy acts. But what if you could enjoy all that entertainment in one venue: at the gym?

Friday night, as I worked through my free weights routine, it became clear the evening's featured entertainer would be a guy I immediately dubbed Junebug (not to be confused with "Forest Gump," "Mozart," "Ali," or any of the other characters who frequent the gym). Short, 40-something, tattoo-covered, oversized workout clothes: this dude had a real "baller" look.

Junebug's first act involved busting out a version of "She's a Bad Mamma Jamma." Act two turned from karaoke to comedy as Junebug offered his expertise on the science of weightlifting to an indifferent mother-son combination. Between repeatedly laying claim to a squat bench he wasn't using ("It's saved!"), explaining to nobody in particular the differences between powerlifting and high rep workouts, and rambling on about his 235-pound dog, Junebug found time to throw up a set once every 10 minutes.

Turns out Junebug is a big believer in workout partners. For some reason, though, his had quit on him. See you next Friday, Junebug.

From Couch Potato to Triathlete

Judging by how quickly the races fill up, it's easy to see that the number of "beginner" triathletes is increasing each year. Triathlete magazine offers a 12-week program for going from couch potato to sprint racer.

If you have questions about how to train, you can always ask the coaches: Paul Huddle and Roch Frey.

X: Endless Pool

Last night I felt stale at master's, like I was swimming to stand still. My heart wasn't in my flip turns, my hips didn't want to rotate, my stroke count was high, and I'm afraid it showed. When Wendy asked, "How's it going?" as we gasped for air between 800s, I suspect she really meant, "What is wrong with you and why don't you move back down to the second lane where you belong?" My next rest day, March 27, can't come soon enough. - Racer X

Ridin' or Hidin'?

Lance and his Discovery Channel team were riding yesterday, heading out of Solvang, California, through the Santa Barbara wine country made famous in the movie Sideways.

Here's the proof. CyclingNews has all the latest cycling photography.

Jennifer Garner's Workout Mix

Why? For no reason other than her "Workout Mix" playlist is out there, on the front page of Apple's iTunes music store: "The Way You Move," OutKast & Sleepy Brown; "Daughters," John Mayer; "Fallin'," Alicia Keys; "What You Waiting For?," Gwen Stefani; "Crazy in Love," Beyonce; "Rock Your Body," Justin Timberlake; "This Love," Maroon 5; "Get the Party Started," Pink; "Yeah!," Usher; "Lose My Breath," Destiny's Child.

Garner on "What You Waiting For?:" "This is a great song to workout to! It really gets me going. And the video is awesome." I don't want to be hatin' on her, but somebody remind me not to borrow Jen's iPod.

JJ: Releasing Our Death Grips

I had only one wreck in my first 10,000 miles of cycling as an adult. That crash occurred one January morning in my basement—on my trainer. One moment Coach Troy Jacobson was urging me to "get in a high gear and spin, spin, spin!" and the next I was sprawled across the concrete floor in front of the TV, stunned and taking inventory of body parts. Last summer, after tacking on another 5,000 miles of crash-free riding, I experienced number two. A quick glance up at a home for sale, a slight miscalculation of where the curb was, and in what felt like a nanosecond I was airborne and then scraping across the asphalt.

My road rash healed but left an impression. We can attempt to map each step of our lives and take every precaution, but we can't control what happens on an innocent-feeling Tuesday afternoon in August. Love may punch us in the gut. A devastating sickness may cripple our healthiest, most vibrant friend. When this happens, there's only one thing to do: Peel ourselves off the ground, climb back onto the saddle, release our death grips on the handlebars, and savor every second of what's left of the ride.

Introducing Team Discovery

Bike Boy's Discovery Team web site is online, and there's a lot to see. The team videos include one showing TLC's Overhaulin' crew, with the help of Sheryl Crow, tricking out Lance's '70 GTO.

Eat Right All the Time

This Men's Health article tells you what meals to go for (Subway 6-inch roast beef sub) and to avoid (McDonald's bacon ranch salad) at various restaurant chains and what foods to put atop your grocery list. The author's Abs Diet 12 power foods are: Almonds and other nuts; Beans and legumes; Spinach and other green vegetables; Dairy; Instant oatmeal; Eggs; Turkey and other lean meats; Peanut butter; Olive oil; Whole-grain breads and cereals; Extra-protein (whey) powder; and Raspberries and other berries.

Watch Chris Legh's Gatorade Commercial

Australian triathlete Chris Legh suffered a near fatal collapse just meters from the finish of the 1997 Ironman Triathlon World Championship in Hawaii. A new Gatorade commercial recounts his journey since that fateful day, culminating with a first-place finish at the 2004 Ironman Coeur d'Alene. Ironmanlive.com has the story and a link to watch the one-minute commercial. The video is worth a look.

Government: Cut Calories and Exercise More

New federal dietary guidelines urge people to eat more whole grains, fruits, and vegetables and stick to fat-free or lowfat milk. The government also recommends that Americans exercise 30 to 90 minutes a day.

"Do you want to look better? Yes. Do you want to feel better? Yes," said U.S. Health and Human Services Secretary Tommy Thompson. "You lower your calorie intake, you lower your fats, your carbs. You eat more fruits and vegetables, more whole grains, and you exercise. That's as simple as it can be. It is not too hard."

Is it unfair to say losing weight is not hard? "What he should have said is that it's not complicated," said physician David Katz, director of the Yale University's Prevention Research Center.

X: Warming to Global Warming

As much as I abhor global warming in concept, I don't totally understand it. What I do understand is that today, January 12, I climbed aboard my Softride, "Bernice," for a 25-mile (averaging 20.92 MPH), totally rockin' ride outdoors in full sun and 70-degree temps. Yes, global warming is vexing, but I can't let it get me down. I'm a "can do", glass half-full type of guy and for that I can make no apologies. Plus, I was able to bill my saddle time to a client, as I spent a few minutes contemplating the Critical Path Method I'm implementing for their project. Tight! - Racer X

In Sickness or in Health

It's OK to exercise at a moderate intensity if your symptoms are above the neck--runny nose, sneezing, or throat-- reports IronmanLive.com. But "if you have below-the-neck symptoms--chills, fever of 100 degrees or higher, diarrhea, hacking cough, muscle aches or vomiting--take time off to let your body recover."

In a study at Ball State, 50 healthy students were given an upper-respiratory virus. Half then were completely sedentary, while the others exercised at a moderate pace for 40 minutes a day. After 10 days, there were no differences between the groups. The conclusion: exercise didn't speed or slow recovery.

Who volunteers to be injected with an upper respiratory virus?

Running for the Astronauts

Stephanie Turner, who helped train the seven Columbia space shuttle astronauts who perished in a re-entry accident in 2003, is running the 2005 Houston Marathon in their honor.

"We have often talked about the whole process of life and even the process of grieving not being a race to the swift but being a marathon," said Dr. Jonathan Clark, a NASA flight surgeon and the widower of Laurel Clark, a member of the Columbia crew. "You have to pace yourself and draw upon all your reserves. Now, it seems, there really is a marathon to bring that home. It's a wonderful tribute."

Climbing the Horizontal Everest

Do you run marathons to to complete or compete? A Montreal running store owner calls marathon running the "horizontal Everest. It's not so much a race as a celebration, a celebration of fitness."

Go Gonzo, Go

Arizona Diamondbacks first baseman Luis Gonzalez, who earned $8.25 million playing baseball last year, completed the P.F. Chang Rock ‘n’ Roll Arizona half-marathon in 2:16:19. That's a pace of about 10:30 per mile. "I never ran more than five miles before today," said Gonzalez.

Former San Francisco 49ers running back Roger Craig completed the full marathon in a P.R. of 3:50:45; he clocked a similar time in Chicago last October.

X: When Dreams Become Nightmares

Last night I was awakened by a disturbing dream. I was hammering the White Lake Half Ironman bike course when suddenly the race volunteers handing out water bottles appeared on the left side of the road. Because I am used to holding my bars with my left hand and reaching for the bottle with my right, I momentarily locked up. How would this left-side handoff work? Why hadn't Coach Buzz prepared me for this scenario? Frantic thoughts of finishing without hardware raced through my mind. Steady, man! As I approached the unknowing volunteer, I attempted to visualize balancing my rig with my right hand and snagging the agua with my left. For one foolish moment, I even contemplated skipping the water altogether. "No, dude, dehydration is not your friend," I chided myself. In the end, I managed to get the bottle on board, but not before two poseurs on Roos blew by me. Thank God they weren’t in my age group—and that this was just a dream. - Racer X

Lance as Hamlet: The Indecisive Prince

Will he or won't he? Lance Armstrong still won't say whether he'll saddle up for this year's Tour de France, reports George Vecsey of the New York Times, who raises more questions than he answers (registration req'd.). With the Discovery Channel on board as new team sponsor, Activeness finds it unlikely that Lance won't aim for his seventh consecutive Tour win in 2005. Like a wise anonymous tipster named Deep Throat once said: "Follow the money. ... Just follow the money."

Dismissing speculation that Lance won't ride, Jan "the massive German" Ullrich says he wants the Texan to race. "I believe he still targets the Tour--if it wasn't his goal anymore, he'd stop."

Lance talked about his plans for the coming year on NPR.

Triathlete Couple Finds Neutral Ground

What happens when two pro triathletes tie the knot (in the off-season, of course)? This New York Times article (registration req'd.) describes the relationship between Amanda Gillam and Michael Lovato, who train in Boulder, Colorado, under Dave Scott.

Athletes' focus on training and racing can seem selfish to spouses in relationships in which only one is competing for a living. "It is a little overwhelming for someone who isn't as athletic," Ms. Gillam said. "They just don't seem to understand it as much. It really is a full-time job."

No Fastpass to the Finish for Orlando Columnist

Orlando Sentinel sports columnist Mike Bianchi ran the Disney Marathon in a little over six hours. (registration req'd.)

"I am at Mile 20 of the Disney Marathon. My feet are bleeding and I think Louie Anderson just passed me. And I swear there is this little man in my shoe, driving a railroad spike through my left arch. There is also a muscle-eating alien in my leg, gnawing away at my right calf. And, yes, my toenails actually hurt. And that ankle I broke 20 years ago? It's throbbing, too."

She Runs Through South Beach Street Parties

Actress Emily Procter, currently appearing on CSI Miami, runs seven miles five days a week, reports Runners World. She's also a triathlete.

Her dream: "I want to start my own triathlon. I feel like the world would be a better place if people knew how happy doing these things makes you. Once people discover it, they might want to add something else to their life besides watching TV. Because we all love it when we're little and it's so strange that we stop."

Quote of the Week: George Sheehan

"When I run, truly run...It is all there. My body does what it does best. The mind like a kaleidoscope constantly rearranging the thing it has stored into new and exciting patterns. And my soul utterly loses itself in the present."
- Dr. George Sheehan (from Runner's World, July 2001)

X: How About a Little 'Go' for Me?

Go Tracy! Go Billy! Go Team! Sometimes I think about buying a purple singlet and making my own Team in Training shirt so I can get those cheers out on the course. It would be nice--as would the free pretzels, inspirational signs, and tiny cups of Gatorade. For my counterfeit Team shirt I would use a Cool Max material instead of cotton. How do those people run in cotton? Like my four-minute bike penalty at Wildflower, it's one of those mysteries I'll never solve. - Racer X

JJ: Say No More

Thirty minutes into the jazz quartet's set, no band member had spoken a word. Yet the communication among the four was flawless and the mixture of sax, piano, drums, and bass was "speaking" to the crowd through melodies and patterns. A nod of the head, a tap of the foot, a point of a finger, or just a glance that said, "You went there with that chord?" Sweet. The notes, rhythm, and style told a story—all without one word being uttered and with sheet music nowhere in sight.

Finally, the leader of the group took the mic: "Folks always tell me to address the crowd," he said in a near whisper. "People get finicky when you don't say anything. Well, if you want to hear a talk, go to a lecture." A finger snap and a tap of the foot propelled the quartet into another hour of jazz.

You know that guy at the office who finishes his work and doesn't talk about it? What about the triathlete who trains hard and consistently places in her age group but doesn't brag about her feats? Or the woman at the gym who has committed herself to losing weight but doesn't strut around with a sign saying, "Hey, everybody, look at me." These people go about their business, letting their actions do their talking and feeling content with the knowledge that they're making progress. They're enjoying the journey. What these humble people are "saying" through their silent examples drowns out the noise. Know what I'm saying?

From "Drunken Yuppie Fool" to "Reborn Athlete"

Last October, 42-year-old San Francisco businessman and ultra-runner Dean Karnazes ran 262 miles in 76 hours, running along the coast from Napa to Santa Cruz. In the spring, Penguin Books will publish his memoir: Ultra Marathon Man. This San Francisco Chronicle article profiles Karnazes and provides excerpts from the book, which promises to be well worth the read. Karnazes's running journey began at his drunken 30th birthday party, when he was tempted by infidelity: "He excused himself and walked home. But instead of going inside, he stripped down to his silk boxer shorts, put on his gardening sneakers, blew a kiss to his sleeping wife, then began to run. ... He ran all night, through hunger, fog and the pain of blood blisters, at last reaching Half Moon Bay by dawn -- 30 miles for his 30 years."

X: My Softride Won't Just Pedal Itself

The cardio floor supervisor at my gym asked how I can possibly do six-hour rides inside on my trainer. This guy looks fit and has a nice, flat stomach and all, but his question tells me he lacks mental strength. First of all, what else am I supposed to do when the temperature drops below 50 degrees? My Softride isn't just gonna pedal itself at Ironman Korea next August. You do what you gotta do. Secondly, even if I'm only going for a few hours, riding on my Cyclops is a great way to get in an epic workout in a short time—especially when I'm using my PowerCranks.

SportsCenter helps pass the time. College basketball games are cool, as are action movies with lots of chases and explosions. If nothing else is on, I pop in my Friends DVD. I make a game out of it by doing things like shiftng to a big gear when Ross is being extra dopey, hammering a one-minute sprint when Chandler cracks me up, or by going extra hard when Rachel and/or Monica are on screen. Phoebe…well, she's just Phoebe. I do allow myself one-minute breaks on the hour to use the bathroom, refill my bottles with Endurox, and to check my email to see if Coach Buzz has sent next week's workout.

Problems? Well, the carpet under my bike is stained. Geez, my landlord can't expect me to be perfect. I try to ride when my downstairs neighbor is gone, but it can be tough to find a six-hour window and she has pretty much stopped complaining, anyway. Oh, yeah: Those cheap headphones that came with my iPod seem to be broken and I can't be 100 percent certain sweat wasn't the cause. That's a small price to pay. - Racer X

Body By Ned: Before and After

Before and After
Originally uploaded by jjactive.

JJ's friend Ned in Tampa took advantage of the support offered by his employer--Home Shopping Network--and dropped 61 pounds in 2004 by following a trendy new fitness regimen: watching what he ate and working out. Now he's pimping Body By Jake Ab-Scissors on HSN. Alas, to the victor go the spoils. To him we award the highest possible Activeness salute: Ned in Tampa, way to go: You have been activated!

2005 Marathon/Half Marathon Guide

Planning a running vacation in 2005? Running Times has an excellent Marathon/Half Marathon Guide linking to information about hundreds of races all over the world. From Germantown to Graz to Galway, it's all here.

What's Your Seat Angle?

What seat angle are you riding? That's a complex question, writes bike fitting guru Dan Empfield from Slowtwitch.com. "In the best of all worlds, one would find one's apparent seat angle through some sort of variable position simulator (fit bike); then select a saddle that allowed one to ride with a flattish back comfortably; then calculate where on that saddle one would ride; then place under the saddle a theoretical seat post of a desired sort; then be able to determine the seat angle of the ideal bike."

The Psychology of Excellence

Psychological characteristics of U.S. Olympic champions include themes such as "the ability to analyze performance, being innovative relative to one's sport technique, being a student of the sport, making good sport-related decisions, understanding the nature of elite sport, and being a quick learner."

X: Close Shave

Today I was two blocks from home when I realized I forgot to shave. It probably sounds vain, but I just didn't feel right about going to work unshaven. So I hung a U, zipped the Rover back into its usual parking spot, and jogged back into my apartment to shave. Off came my trousers and out came the Norelco. Weak, I know, but I rationalized to myself that I just didn't have time to lather up and go with the blade. I'm posting this from work, and I must say I feel much better. Kenny says the girls in accounting wouldn't have noticed the stubble under my cargo pants, but I'm quite sure they would have sensed it. Besides, tonight I'm going straight to master's after sweaty yoga, and what if Tiffani has signed up to swim again this session? To show up stubbly would not be cool. - Racer X

"Training Smarter:" Sounds Good But What Does it Mean?

Pick up some holiday pounds? In the mood to ratchet up your training in 2005? The smooth-legged gang at Pez has some advice on what it means to train smarter.

Among their advice: set specific, realistic goals; keep a training diary; and make every workout minute count.

Too Much Water Can Kill You

Hyponatremia, or water intoxication, can be deadly for endurance athletes.

"Overdrinking dilutes the sodium in the bloodstream, causing the brain to swell and push against the skull. Symptoms of hyponatremia include nausea, vomiting, weakness and, in severe cases, seizures, coma and death."

Despite the initial objections of runners, Houston Marathon officials experienced fewer hyponatremic cases after halving the number of water stops.

Quote of the Week: Scott Tinley

"Above all, train hard, eat light, and avoid TV* and people with negative attitudes."
- Scott Tinley

*Agreed--unless you're stuck peddling on your trainer in a cold-weather climate or it's July and you've bucked up for OLN. - JJ

JJ: Taking an Underdog Mentality

IM Florida
Originally uploaded by jjactive.

Adrian: “Why do you wanna fight?”
Rocky: “Because I can't sing or dance.”

Ever wonder what pushes successful people to do amazing things? Whether it’s in business, the classroom, or out on the course, many say they’re driven by a hunger to excel. But what internal force motivates people who set their own goals?

Many find great inspiration in being doubted or rejected. Think about it: A woman breaks up with you, a coach benches you, or the boss passes you over to promote his fraternity brother’s cousin's niece. An underdog is born—one capable of amazing things. Or at least one that’s guaranteed to give a hell of an effort. Embracing that mentality can be the genesis of extraordinary achievements.

In 2005, I’m determined to rediscover my underdog mentality and let it push me toward my goals. Like Rocky, I'm “gonna eat lightnin' and crap thunder!”

NBA Player "Runs to Exhaustion"

Richard Hamilton of the NBA champion Detroit Pistons
does three-mile training runs with his pit bulls.

Preventive Maintenance

Like a European sports car, our body needs an occasional overhaul.