FitView By Efren Martinez

Hitting The Bricks

It’s March and it won’t be long before Triathlon season.  By now you should start to think about coming out of your winter season conditioning and cranking it up to a harder training routine. In a Triathlon, it’s swim, bike, run and that’s how you should be training. I’m talking about brick workouts. Just doing a run on one day and a swim on the other, followed by a bike ride on the weekends will not get you ready for a Triathlon. Sure you can swim as well as run and even ride, but to be ready to do all three, one right after the other you need to be doing what are called brick workouts. Start it out easy, working your way up to the distance your going to be competing. Starting with 2 brick workouts is a good idea and will help you get back in the swing after your winter down time. After, gradually start to add in a run on your brick workouts. The goal here is that you’re doing all 3 in one workout, swim, bike and run.

For some of us, this doesn’t really apply if you didn’t take the winter off in regards to your training. I myself train all year long and use this very same excuse to visit the beaches of Mexico. Shortly after the first freeze here, God and budget permitting, I make my way down to the beaches of Mexico to train in the cooler than normal ocean waters.  Swimming in the open ocean as well as the colder water will prepare you for any kind of conditions that might come at you in a Triathlon such as The Escape From Alcatraz Triathlon in San Francisco. Of course there is a big difference between the 65-degree ocean temperatures in Los Cabos and the 50-degree waters in the San Francisco Bay. Just the same, ocean training will help to condition your swim stroke verses training in a heated pool with absolutely no currents or swells to fight. While in Mexico, I made it a point to get my open water swim everyday.  This consisted of swimming 150 meters out, across 450 meters, then back to shore another 150 meters, only to spring out the water and run the 450 meters back to where I started my swim. I would do this over and over for an hour making numerous continuous loops.  Soon after this 2 brick workout, I headed to the gym at my resort to either run for 8-miles or spin out 30-miles on their spin bikes. Sounds tremendously painful, not really as much as the swim was.

During a weeks time of my training in Los Cabos the Jellyfish there had stung me over 22 times. After awhile you get use to it and as Dori would say, “just keep swimming.” Make no mistake Modesto View friends, the Sea of Cortez is very much alive with sea life.  You must prepare. One of the first things I do is hire a crew to guide me.  Two kayaks, one on each side of me with a boat that circles us in case of an emergency. I also have a heavier than normal wetsuit incase a sea creature decides to nibble. It hampers my swim stroke but well worth it. Dangerous? Sure. Since I started doing this swim back in 2009 I have had Humpback Whales come up on me as well as giant Squids that measured 18 feet long, that locals call the Red Devils.  The Squid in these waters are notorious for hunting in packs and attack like no other, latching onto your limbs they try to drown you and while doing so they use their parrot-like beaks to rip into you.  Scary, sure but these are the kinds of mental challenges that will prepare any Tri-athlete for an open ocean Triathlon.  In the photo here, you can see a squid that measured around 18 feet come up next to me during my swim across The Sea of Cortez in 2011.  This was just one of 2 that came up on me. Honestly, none of the guides or myself knew they were there. It wasn’t till I got home a few days later and was studding my stroke in photographs that I noticed these 2 creatures from the deep that where right on me. Thankfully they both decided to “just keep swimming,” thanks Dori.

It’s no secret; my weakest event in a triathlon is the swim. As a runner, I found that when I was swimming I had a tendency to point my toes down instead of strait out.  If your toes aren’t pointing strait out, they can slow you down as if you had anchors or your feet.  This type of swimmers handicap is called runners feet. Let’s talk about your swim kick; it’s a myth that you need to have a strong swim kick to win a Triathlon. Your kick should be more about balance than strength.  Sure a strong kick will help if your in a pool swimming in a 200 meter race, but in open water Triathlon, the distance can be anywhere from 1Ž4 mile swim to 2.5-miles. Using a strong kick for more then 200 meters will tire you out very fast. Focusing more on your stroke will save strength for your legs, which you will need for the ride and run of the Triathlon.
March FitView Fitness Tips
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Below are some informative swim tips as well as how you can correct your running swimmers feet.

Swim Tips
Training in a pool is good, but training in open water is much different and the stroke you use in the pool may not always work in the open ocean due to the current, waves and chop that can toss you around like a rag doll.

Get your swim in everyday at the same time you would be starting your Triathlon. This will help you get acclimated to swimming so early in the morning.

To acclimate yourself to a cold-water swim, try taking as many cold showers as you can or swim in the same open waters prior to your triathlon.

To correct your swimmer’s runner’s foot, try sitting on your feet as often as you can.
Swimming with zoomers will help you with foot form. Note: use them more so for balance and form and not for speed.
Kicking with zoomers while holding onto the side of the pool will also help you correct your runners foot for swimming.

FitView By: Efren Martinez Running Fire Ignited

I have always made it a point in life to look to those ahead of me and follow their lead.  It’s no different when it comes to racing; in fact some of the best racing tips I have ever gotten were from my competitors who beat me to the finish line. That would include my friend who is an amazing runner, Jesse Santana. Jesse recently entered into my age group, so when I see him at the start line I know it’s going to be a hard race for me. A few months ago I got with my friend Jesse after a race and asked him how he got so fast and what ignites the fire within him when he races. His reply, well it came with a loving answer and in the name of his son Andrew.

Back in 2007 Jesse’s son Andrew was diagnosed with cancer and lost his battle to it when he was only 15 years young. No doubt, this has to be the hardest thing any parent could ever have to go through. Shortly after his sons passing, he met a lady named Cheryl Casey from Memorial Medical Center’s Team Challenge. Cheryl recruited him and explained what Team Challenge was about and how most shared a common experience. Surly, the timing on their meeting had to have been written in the stars because Team Challenge was in the processes of training first timers like Jesse to run their first marathon. He decided to join Team Challenge and dedicated his first race to his son Andrew. The day prior to the race, Jesse shaved his head in remembrance to his son.  It’s a day he and his family will never forget and what that race meant to them. For Jesse the pain is still there and it will always be there, but Jesse shared with me that there’s something therapeutic about putting one step in front of the other.  He says it has really helped him cope with some of the pain of losing his son. So when it comes to what ignites the fire within him, it’s the memory of his son. Make no mistake Modesto View Readers; Jesses fire is bright with the love of Andrew and his racing times show it. In fact, as Jesse told me, “Efren, I run to honor my son, his strength, his courage and his life.”

Modesto View Friends, Team Challenge helped Jesse through a most difficult time and even though nothing will ever take away the pain of loosing a loved one from cancer, Memorial Medical Center’s Team Challenge just might be a team that could comfort you if you’ve experienced such a tragic loss or are even in the fight of your life against cancer. As for Jesse’s exceptional running skills, you might say they where rekindled through Team Challenge because at age of 12 he broke the national age record for a 10K with a time of 36:01.  Jesse shared with me that he’s only been running off and on since he was 11 years old but never had the motivation to stick with it for more than 6 months until he started training for his first marathon in 2009.  He hasn’t taken off more than 2 weeks from running and that’s usually only after a marathon.

Some of Jesse Santana’s fastest races were recently at the Wine and Cheese race last October.  He ran a 5K in 16:49. Jesse is not just amazingly fast in short races such as a 5K; he recently weathered the awful storm that hit at The California International Marathon last December. With winds gusting as hard as 40MPH during the race and the sheets of rain that where coming down sideways, Jesse still managed to pull a finish time of 2:52.51.

I asked Jesse to share a final thought with all our Modesto View Readers.
“Running for me is a way of life and I know it’s that way for most. All I can say is the sooner you start the sooner you’ll be hooked.  But I have to warn you nothing rewarding is ever easy. So join a team and if you’re lucky enough you’ll find great training partners that will push you to do things you thought were once impossible.  Runners make the impossible possible”

If you would like more information or would like to register for Team Challenge,
call 209-569-7789

Fitness Event of The Month
Andrew’s Run For The Children
January 5th 2013 9:30AM, a 5K run/walk that benefits the George Mark Children’s House.
There is also a free kids 1Ž2 mile fun run at 9:00AM
Jesse started this charity run in 2011 in appreciation to The George Marks Children’s House. More info log onto www.shadowchase.org

Racing Fitness Tips from Jesse Santana
For a 5k it’s best to start hydrating the day before as opposed to a half or full marathon which I’ll start the week of the event. Just before a race, try to get in 8 to 10 ounces of water in.
Pre-race nutrition. The morning of, keep it simple with some toast or a bagel and more H20 and some type of sports drink. 15 minutes prior to a race, Jesse warms up, stretches out and does strides prior to. He also includes a Gu energy supplement 15 minutes before the start.

Building Muscle Quickly By Efren Martinez

The human body is a remarkable creation; in most cases it can heal itself when it’s sick, mend a broken bone and with the right training can astound us with its remarkable abilities in strength, fitness, endurance as well its muscular beauty that lies within us all. With that said, building muscle mass quickly can easily be achieved with a specific type of workout plan and knowing what to eat and when to eat it.

In photo “A” you see my body structure that resulted in overly eating and drinking all the wrong things with zero exercise. And just as easy as it was to balloon my body to a XXX extra large, it was just as easy to get down to a size small. I achieved this through a disciplined nutrition plan and exercise and in a matter of months I was able to lose all that weight rather quickly back in 2005. During this year of 2012 I often went back and forth in weight sculpting mybody to different forms like in photos “B” and “C” depending the season we were in and if I was training for an endurance event.

In the winter, when the Triathlon Season is over for me, I like to put on muscle. In photo “B” I went from 150lbs to 170lbs with 10% body fat. During that time I focused on bodybuilding and zoned in more on weight lifting versus cardio as well as increasing my protein intake verses carbohydrates.

By mid winter, I was bench-pressing 250lbs and felt very strong while sporting a waistline of 32 inches. In comparison to photo “C” I slimmed down to 140lbs with 5% body fat and got down to a 29-inch waistline. I reached both of these goals within a four-month time period and I achieved sculpting my body so quickly with knowing what to eat and when to eat it. Modesto View Readers, to build muscle mass quickly I cut down on my cardio training by 65% and upped my weight training by 40%.

In total my weight training secessions lasted much longer then my cardio training secessions and not only did I continually add more repetitions while working on this stronger body structure, but I also increased the weight I was lifting rapidly. The workout equation to achieve this was quite the opposite of my normal endurance training, but it worked very well and I got fast muscular results. But lifting weights was only part of it; the real secret in building muscle fast was the nutrition and knowing what to eat and when to eat it.

After my countless studies, I learned that the most beneficial time to build your muscles is within the 2 hours after a hard weight training session. During your weight training secession, your body goes through enormous stress. As you’re lifting weights, your muscles literally will get hot and the small fibers in them began to tear. After your workout, your body begins to rebuild those torn fibers with the nutrition you put into your body. In truth, your body actually hungers for the right food needed to heal itself and rebuild those fibers to get bigger and stronger.

Below are a few suggestions of what I ate after my strength training workouts and when I ate it. These simple foods worked very for well me and sure, results may very depend on your metabolic rate and body type, but the science is solid, I’m living proof of that. As far as slimming down to a body structure in photo “C” like I said, I archived both of these body-sculpting goals within a 4-month period. I went from a healthy weight of 150lbs to a 170lbs musclemass body weight then way back down to 140lbs my preferred racing weight and it’s the weight I am currently sporting now. Look for an upcoming issue in your Modesto View (Fit View) in regards to how I was able to lean down to 140lbsfrom 170lbs so quickly.

NOTE!!!  Always consult with your doctor before starting any nutritional diet or exercise program. Below are a few secrets on what I ate; when I ate it as well & some recovery tips. Suggestions of nutrition right after you’re strength-training workout: 30-40 grams of wey protein. 5 grams of creatine. 70-80 grams of dextrose. “sugar” 5-10 grams of glucosemene. “optional”

Suggestions of nutrition within the 2 hours after you’re strength-training workout. 1st choice eat a can of tuna, 100 grams of rice cakes wash it down with grapefruit juice. Or a 2nd choice would be a 6oz steak, 1 potato single serving of orange juice Note: For bodybuilding, make sure you include protein in every meal of your day. The best sources include eggs, chicken, lean beef, pork, seafood, soy, and low-fat dairy. Carbohydrates are best consumed at breakfast to give you the energy you need to burn off during your day. Recovery Tips: Antioxidant rich foods help reduce inflammation and decrease muscle soreness. One of the easiest ways to get an adequate amount of antioxidants and carbohydrates is by drinking tart cherry juice. Taking an Amino Acid supplement 45 minute prior to a workout helps create the building blocks for building muscle as well as speeds up your recovery. Make sure you stretch out those muscles properly after any workout; studies haveshown it can be more beneficial to do so after verses before. November Fitness Event

Birds of a Feather Run Together! The MJC Turkey Trot Run is celebrated every year on Thanksgiving morning; it brings out runners, walkers and families ready to celebrate their Day with a healthy start to the Holiday. I invite you to join me, (Fit View Editor) and the rest of The Turkeys for a good family time and don’t forget the kids for the children’s Gobbler fun run.

For more info log onto: http://www.cvrunning.com/images/2012-MJC-turkey-trot.pdf http://finishedresults.com/modestoturkeytrot2012www.finishedresults.com/modestoturkeytrot2012<http://www.finishedresults.com/modestoturkeytrot2012> Or call 209-575-6219

TheseBoots Are Made For Walking

At age 64, Kathleen Hackett, a retired schoolteacher and cancer survivor has foundsatisfaction in walking as part of her healthy lifestyle journey. She’s been a member at Curves gym since January of 2005 and currently has over 1100 workouts under her belt. Kathleen is an extraordinary woman and a fighter. In 2007 she started The Triumph Fitness Program (offered by Memorial Medical Center Cancer Services) that helped her incorporate weight training twice a week for 10 weeks and from there she gradually transitioned to The Triumph walking group. Since then she’s been a part of every Triumph Walking Group acting as a mentor cancer survivor to those who are new to the Team Challenge program. Team Challenge is a group for runners and walkers, who are not necessarily cancer survivors. In 2009-2010 she trained with Team Challenge for The Modesto Marathon in which she walked the half-marathon in 3:36. Impressive? You bet!

As a cancer survivor Kathleen has been going full force since her last chemotherapy in June of 1993. Back then she was diagnosed with inflammatory breastcancer, which is rare and very aggressive. It’s been nearly 19 years since and she credits her blessings to the awesome doctors and unwavering support from her family and friends. Kathleen shared with me that staying positively motivated helped, and it came from her years as a schoolteacher at Mark Twain Junior High. Back then the students and the staff all shared the feeling that she was having a positive impact on the lives of hundreds of young people, and that kept her motivated.

That motivation has kept her strong in her recovery as well as in her everyday healthy lifestyle. Kathleen currently is a volunteer for ACS, Stanislaus Special Olympics, Howard Training Center, and Triumph Walking. She’s also on the board of the Sylvan Improvement Club, the Newporter Homeowners Association and The Stanislaus Division of the California Retired Teachers Association. After all of her volunteer work, she still manages to get her boots on and dish out walking 15 to 20 miles a week. Kathleen admitted to me that she’s not much of a runner and the NordicTrack Treadmill just wasn’t her thing, but walking is. She enjoys being outside as well as being in the company of others and quite frankly, walking is just easier on her body. But, just for the record Modesto View readers, Kathleen is no slowpoke when it comes to charity runs. She currently holds several placement medals in charity races such as Andrew’s Run for the Children, The Cancer Awareness Run and Ride along with several “completion” medals, awarded by The Shadow Chase Running Club that honor cancer survivors for their efforts and achievements. As I said above,Kathleen is an extraordinary woman. Heck! Rumor has it that she can even bust a few dance moves in her Jazzercise classes at Curves.

These Boots Are Made For Walking Continued for on-line Modesto View

As mentioned previously, Kathleen is no sissy when it comes to getting out andracing, even if her race has some walking involved in some cold weather. InDecember of 2011 she jumped in The Spirit of Giving Run and did quite well.Back 2010 Kathleen completed the half marathon at Modesto’s first Marathon and even though she prefers 5 & a 10k race, although another half isn’t out of the question. For Kathleen, speed isn’t as important as trying to improve over a previous time. So when is the next big race I asked, her reply was that she didn’t have any races planned in the near future but was defiantly looking forward to volunteering again for the 2012 Modesto Marathon.

In conclusion, I asked Kathleen on what advice she could give some of us who might be turned off when it comes to fitness and to share what worked for her in her fight against cancer. • Making time for fitness “Efren, I really enjoy the feeling of being part of group striving for a goal. The goal doesn’t have to be the same for all of us; if you achieve your goal, then you can be a winner even if you don’t cross the finish line with everyone else. I like being a part of a team preparing for a race, and I love the team spirit that assures you that no matter when you finish, a teammate will be at the finish line to applaud your accomplishment.”

• As a cancer survivor, what inspirational message would you share with those struggling with this horrible disease?

“When I was diagnosed with inflammatory breast cancer in November of 1992, my prognosis was not good. Luckily for me, I didn’t have to look far for help. My friends and family were always there for me, but at times I still felt alone and was sure that no one really understood. Then I joined a breast cancer support group offered by the American Cancer Society. In the group I met many wonderful people who understood and in spite of the fact they were struggling, offered me their love and support. I guess I do well with groups. I try to offer that same support to the cancer survivors in The Triumph Walking group and to the cancer patients I drive to doctor appointments. If they ask, I share as much of my story as they want to hear. There are no guarantees or “sure things” when it comes to cancer treatment and survival, but you can improve the quality of your life by taking control as much as possible. Thecancer survivors who join Triumph are trying to regain some control of their health/life and in some instances, are making connections with other people who care and understand what they are going through. Together, we offer each other comfort and support and love.”

Below are few links to help you get you walking to a healthier lifestyle. Young at Heart www.healthyagingassociation.org Ph# (209) 523-2800 Triumph Fitness Program/Team Challenge www.triumphfitnessprogram.com Shadow Chase Running/Walking Club www.shadowchase.org

Is It CARBON, ALUMINUM or METAL?
by Efren Martinez

I’ve often said, a body in motion stays in motion. That’s a huge understatement for Barbara Elia. The woman is a Dynamo! I was first impressed with Barbara about a year ago when I saw her trail running in Modesto after racing a 5K race!  In fact, at our last race together, she raced The Park Fete 10K in the morning fallowed by a jog afterwards only to keep herself loose for The Davis Half Marathon she had planned to race later that night. She placed 2^nd in both races in her age division.  Barbara is no stranger to running, in fact she has been running for 33 years and has been a proud member of The Shadow Chase Running Club since 1996. So perhaps you’re thinking, OK two runs in one day, placing 2^nd Cool!  But not far out of the norm for a true runner. But what makes Barbara a Dynamo in my book is that when most folks her age think of running, it’s generally about running to the nearest drug store for their medications in their car. Modesto View Readers, Barbara will be 67 years old this year, Like I said, Dynamo! Perhaps, you might have seen Barbara running around Modesto because she runs daily and prefers to run outside all year long no matter what season. Barbara runs about 80 miles a week with a minimum of 10 miles a day to get herself ready for her weekend runs/races ranging 16-20 miles with a grand total of about 400 miles per month, every month, 12 months a year. Dynamo! Or, as Jay-Jay from the 1970’s Good Times TV Show would say, “Dy-No-Mite!”  So, perhaps you’re thinking about mobility and how can she be 66 years old and running for 33 years. She must wake up as stiff as a board and tired.

Modesto View readers; a body in motion stays in motion. Barbara started running in her 30’s and has kept with it. It’s helped her keep her mobility and a healthy weight. Barbara pretty much eats whatever she wants and her preferred types of food are carbohydrates such as pasta, breads, and pizza.  Her all time favorite dish at any meal is desert. As a runner, Barbara is able to enjoy so much good food without gaining any weight and she’s healthier than the average women in her age group. Heck, in her age decade! I asked Barbara what she enjoys most about running? Her answer, “The Endorphin Release! When I’m done, I have more energy to teach my class and work out afterwards at the MJC gym.”  

Barbara is a long distance racer/runner, in fact she tells me that it takes her a least 5 miles just to warm up. This would explain why she loved running The Western States 100 Mile Endurance Run in 2005 at the age of 60. Finishing in 29 hours 36 minutes and how she recently qualified for The Boston Marathon as a Super in the 2010 Surgical Artistry Modesto Marathon with a time of 4 hours 45 minutes. I asked Barbara, what advice would you give our young readers out there on fitness and how to adopt a healthy lifestyle? “Make time! Don’t try to do so much too soon; give yourself 3 months to establish an exercise routine, your body will let you know what’s good for you as far as exercising as well as eating a healthy diet”

In conclusion, I asked Barbara to share a few words in fitness with our masters 50 plus age division. “Being Active is Normal! Just do it whatever it is and get moving! I recommend walking as a good start to keep your bones dense and strong. Also weight-bearing activity prevents problems down the line and will help prevent osteoporosis. Being active is normal; Get Yourself Moving!”

Quake Note:

The Shadow Chase Club Running Club now has a walking group all levels welcomed and I invite you all to come out to the August 13, 2011 – V.I.P.S. Keep Moving Forward 10k Run & 5k Run/Walk, in Riverbank. Last year I place 1^st in my age division and 2^nd over all. This year I will take no prisoners to claim 1^st over all. Come out and show me how it’s done and try to de-throne me at the winner’s circle. For more information on this run as well as the shadow chase walking group please contact the nice folks at the shadow chase running club at there website www.shadowchase.org/

Age is just a number and the key to eternal youth, outside of my all-time-fitness-hero Jack
Lalanne “The Juicer”, is fitness. Fitness is what drives my friend Jeff Qualle. I meet Jeff 2
years ago at my fitness club. What attracted me to Jeff was how fast he was in the pool. Jeff
has been in fitness most of his life and went to college on an Athletic Scholarship. He is a
husband and father of three as well as the owner of a successful company, Better Built Truss.
Still, between family, work and life, Jeff has managed to keep himself more than fit as a Tri-
Athlete. Two of his recent accomplishments were a 5k race taking 1st place in his age group
along with the masters’ award in the Woodward Triathlon.

How does he find the time to get in
the training it requires to achieve these
types of accomplishments? Jeff explained
to me that it’s easy as long as
you start your day at 4:45am and finish
in bed by 10pm. Before work he
hits the gym for a 2 hour workout and
is in his office by 7am. At lunchtime
Jeff occasionally swims at his gym
with a group of other devoted fitness
gurus. After work he will either run or
ride his bike. He does all of this 3 to
4 times a week and depending on his
daily responsibilities he will sometimes
do all the above in one day. Make no
mistake, Jeff is a family man and puts
family first. He makes sure to be at
the dinner table everyday regardless by
6:30pm and after dinner is family time.
On the weekends, his fitness addiction
doesn’t stop. On Saturdays, he wakes
up at 5am to get in a 60 plus mile bike
ride. Sundays he will run 8 plus miles
followed by a fun filled day of family
time. I asked Jeff, why do you do it,
why do you do so much? It’s not like
you are training for the Olympics nor is
it a requirement to do so much to live a
healthy lifestyle.
His answer didn’t surprise me. Fitness
gives him energy; it gives him
the mentality that anything is possible
along with the strength to conquer all
those barriers in life. Fitness is all he
has ever known and he is addicted to
fitness. I asked Jeff, what’s your nutrition
like? Are you a picky eater? What
do you eat? Surprisingly enough, his
answer was, I eat whatever my wife
cooks and have been known to take
down a dozen chocolate chip cookies
and eat pretty much what I want. Make
no mistake Modesto View Readers. At
the age of 50, Jeff’s body is well conditioned
and whatever calories he puts
in, they get quickly used up in his daily
routine with all the exercise a Tri-Athlete
endures in one week’s time.
Jeff is a remarkable man and I have
learned many things from him as a
Tri-Athlete including his most recent
setback. Due to an illness Jeff was not
able to finish at The Modesto Marathon.
He had been sick for about 2 weeks and
despite his wife’s recommendations, he
attempted to run the full instead of the
half. That was a tough break for Jeff
because he has always finished every
fitness event he’s entered. I respect his
decision he made at mile 18 when he
called it quits. He put his own ego aside
and did what was best not only for his
body, but for the family that depends on
him. It takes a strong man to make a decision
like that.
Finally I asked Jeff if he could share
a few words of advice with our readers
who can’t seem to find the time to get
in some fitness. “I would like to let men
my age know this important thing; As
we age we allow our energy levels to
decrease and we call it aging, staying
active is the true fountain of youth. We
slow down because we think it’s what
we are supposed to do. I plan to keep
battling the old age thing as long as I
can. God has given us the gift of life and
has allowed us to do what we want with
it. A life of energy and feeling good is a
choice that you make. I was once asked
if I’m trying to live to 100 and I said no.
I’m afraid that I’m going to so I need to
make sure they are good years”.