Athletic Enhancement - Legalized Doping?

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Effects of Caffeine in Athletic Performance

Caffeine is a globally widespread drug that can enhance the body’s chemical processes.  When most people think of caffeine, a picture of a mornin’ cup a joe pops into their mind.  When most think of the use of caffeine, so often it is a substance to get jolt of energy in the sleepy time morning or mid-afternoon.

Athletic Performance

But what about caffeine use in athletic performance?  Can it be used efficiently?  Is it a necessity?  Is the use That effective?  Yes, Yes, and YES!  Major studies have been done on the effects of caffeine on athletic performance and these are some results from Active.com:

“The average improvement in performance is about 12 percent, with more benefits noticed during endurance exercise than with shorter exercise (eight to 20 minutes) and a negligible amount for sprinters. More benefits are also noticed in athletes who rarely drink coffee, hence are not tolerant to its stimulant effect.”

Recovery

Caffeine can not only be an effective tool in athletic performance, but athletic recovery as well.  Because caffeine speeds up chemical body processes, it inherently speeds up the time it takes for the body to repair itself from previous workouts.  Additionally, Caffeine can increase the effects of carbo-loading for race weeks.  Read Caffeine used as a Recovery agent for a more in-depth analysis. 

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Legality

But is this legal in triathlon?  Again, Yes!  In the ITU and USAT rules it explicitly states that Caffeine is NOT a banned substance and can be used in competition.

How about ethically?  Is it wrong?  This is a matter of opinion but I believe it is not wrong.  Caffeine is widespread, available to everyone, and is not entirely harmful (extra high doses can trigger anxiety attacks and such).   

According to the New York Times, “Caffeine, which is legal under International Olympic Committee rules, is the most popular drug in sports. More than two-thirds of about 20,680 Olympic athletes studied for a recent report had caffeine in their urine, with use highest among triathletes, cyclists and rowers.”

Dosage

So what is the proper “dosage” of this drug?  Studies show that fewer than 2mg of Caffeine per kg of body weight has no athletic enhancing effect while over 6mg of Caffeine per kg of body weight actually hurts athletic performance.

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Source

Where to get it?  Your first thought is probably “coffee.”  While this is easily the quickest and cheapest way to obtain caffeine, studies show that caffeine in coffee may not be utilized as effectively as other sources.  While this may be true, other options include eating 1000 calories of 90% dark chocolate (I love chocolate but let’s not get carried away), Tea, or caffeine pills.  Personally,  I’ll take a few more ounces of the joe’ to compensate. 

How to use caffeine efficiently?

When used on a regular basis, the effects of drugs on the human body tend to diminish over time.  This is no different for the use of caffeine.  Those who use it as a wakeup call every morning are going to see less pronounced effects. 

While I haven’t found any studies pertaining to the tolerance effect of caffeine, I recommend scheduling it’s use sparingly (not daily) based on trial and error experience.  I find that the athletic enhancements of caffeine diminish greatly after using the drug three or more days a week.  Use caffeine twice a week on Lactate/Aerobic Threshold and VO2 Max days to enhance training performance.  Three weeks before an “A” race, use is cut down to once a week to break tolerance levels so there is a greater effect during race week.

Schedule caffeine use on days with higher carbohydrate intakes for maximal carbo-loading.  A study from the Journal of Applied Physiology (July 2008) found that glycogen levels were substantially higher with carb/caffeine ingestion as opposed to just carb ingestion.  Most endurance athletes would call this glycogen storage “carboloading.” 

Example for a Build week in Triathlon

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
90min Ride 90min Swim	2 Hour VO2Max Run	90min Run 90min Swim	2.5 Hour LT Ride (Long Sets)	90min Ride 60min Swim	60min Swim	2 Hour Weighted Run
	Caffeine		Caffeine

Stayed Tuned for another post in the MCT TriathlonTraining Log:

A Guide to a Quick, Cheap, and Fun Iced Coffee Fix!

Submit your Recipes to The MCT Triathlon WWW!  
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The Benefits of Stretching + Video Special!

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Stretching is an active recovery technique that can help the muscles become stronger, longer, and more relaxed.  While it has been debated whether or not stretching helps prevent injury (or even creates injury), there are several benefits of stretching on a daily basis.

Increase Flexibility

Whether you are swimming, biking, or running, most of us can use some help with flexibility.  Flexibility can be useful to increase athletic performance, especially on the bike using the aero position.  The more flexible you are, the farther down you can be positioned on your aero bars, the more aerodynamic you will be, and therefore the faster and efficient you will be.  In swimming, Ankle flexibility is very important but difficult to do.  It should be mentioned that stretching your ankles can be risky for injury and should be preceded cautiously.

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Improve Circulation

Not only will stretching your muscles improve circulation, but the actual ACT of stretching is a low level aerobic activity that will improve circulation as well.  This will increase recovery and hopefully performance in subsequent workouts. 

Relaxation

Stretching can be a great way to relax and wind down at the end of the day.  If you suffer from mild cases of certain insomnias (like having difficulties falling asleep) you may want to include a quiet stretching routine before you head to bed.

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When to Stretch

• ·        At the end of a day
• ·        On an off/recovery day
• ·        When you feel very tight

When NOT to Stretch (static)

• ·        When muscles are seriously sore
• ·        Before any workout
• ·        Immediately after difficult/long workouts

Stretching when the body has already stretched itself out or is already damaged is a sure way to damage the body more.  Also, stretching before workouts decrease the potential power production those muscles can create.  Take a look at MCT Triathlon’s Video Stretching Special below for a great daily head to toe routine!

Read about the Most Festive Race in America! - Woolsport Musselman

VIDEO SPECIAL!

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MCT Triathlon's Health and Wellness Summer Reading Series

The Health and Wellness 

Summer Reading Series!

It has begun!  The MCT Triathlon Summer Reading Series.  Tune in every Wednesday for a new Article chock full of Podcasts, Videos, and Tips on Health and Wellness and Athletic Performance.  These articles will not only be written for those "crazy" triathletes, but for athletes of all kinds, even if you are just looking to shed a few pounds.  So tune in for motivational ideas, awesome food recipes, and time saving tips. 

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The Nutritional Series

This series will take you through, YOU GUESSED IT, Nutrition!  Find yourself knee deep in healthy, nutritious, and tasty recipes.  This series will give you insight into how your body digests and uses nutrients and what could be missing from even the healthiest diets!   

• June 27th, 2012 - The "Mainstream" Disagreement - Dr. Oz's Eggs
• July 11th, 2012 - Lifestyle Shifts - Baby Steps

Submit your recipe to the MCT Triathlon Workout Website Wiki!

Saving Time& Money Series

This series will sew the hole back up in your pocket and save you the stress of getting that last strength training workout in before bed.  Find out which way is the most efficient way to train.  Find the secret to buying 3 pairs of Asics GEL-DS Trainer Shoes for only $150 And how to find the cheapest and most nutritional foods.

• July 4th, 2012 - Strength Workouts while Traveling
• August 15th, 2012 -  Shopping for Vitamins, Drinks, and Shoes

Endurance Performance Training

Find out how to perform at your best each time you race.  You will realize that a schedule is a very important aspect of training and should be taken seriously.  How should you balance peak training with excitement levels?  How can you use caffeine as a training resource?  What are the rules and regulations for USAT and the ITU?

• July 25th, 2012 - Effects of Caffeine in Training and Racing
• August 22nd, 2012 - Schedules and Plans - How to make it Customized!

Submit your workouts to the MCT Triathlon Workout Website Wiki!

Recovery Series

With training comes an even more important aspect, recovery, and the ability to recover quickly.  Recovery allows an athlete to train harder, but recovery involves an athlete to train smarter.  Find out the easiest steps to recovery and how each one works the body.

• July 18th, 2012 - The Benefits of Stretching 
• + The 15 Minute Head to Toe Routine
• August 8th, 2012 - Lessons from the Chorus Geek
• + 15 Minutes to Increasing Lung Capacity

Form Training Series

Analyzing the Swim, T1, and all the way to run, find out how to save seconds and even minutes by working on your form.  What drills can be done?  What tips will push you to peak performance?  How can you pull yourself out of a training slump quickly and safely?

• August 1st, 2012 - Running Form, Why we do Drills (Part 1 of 2)
• August 29th, 2012 - Running Form, Why we do Drills (Part 2 of 2)

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Interested in Online Triathlon Coaching?  Fill out this form for a free setup consultation!

Fluffy Eggs Recipe

Fluffy Eggs Recipe

1. Take 3 eggs, crack, and put 1 full egg and 2 whites into Pam sprayed frying pan.
2. Keep flame Very Low
3. Put a large pinch of finely shredded mozzarella cheese into eggs.
4. Mix Cheese throughout egg whites WITHOUT breaking the yolk.
5. Continue to mix, break, and scramble the egg WHITES as they become cooked.
6. When whites still look wet but are cooked, break yolk and start to scramble into whites.
7. Continue to STIR, cook, and scramble until desired wetness and dryness (I like my eggs on the wet side)
8. Serve with multi-grain english muffin and mixed fruit.
9. So Nutritious! So Flavorful!

The following recipe was taken from the MCT Triathlon Workout Website Wiki.

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37 Haendel Christmas Party

There's only one word for the Christmas Party at 37 Haendal: Epic.

Snowflakes hanging from every Ceiling! These snowflakes ranged from basic cutouts to incredible designs of Christmas Trees, Presents, Bells, and Holly. There were talented snowflakes in the batch, and like we learn in elementary school, not one was identical to the other.

As for Steve's Labrecque's Wild Ride, there was some sweet decoration placed on the Band's equipment. The set list was tight, especially with Guest Trombonist, Drew Howard who stepped in for "Santa Wants to Know."

BURC once again did their Secret Santa and I must say, everyone outdid themselves for creative gifts! There were Legos, Nerf Guns, Aerobic Striptease : In the Bedroom with Carmen Electra, and even a Papaya! (What do you do with a Papaya, I have no idea, but what an awesome Gift!)

Other hits of the party included 6 Batches of Christmas Cakies, Beer Pong and a Christmas Keg! With over 70 attendees this was definitely an awesome End of Semester Christmas Party!

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2011 ITU Long Course World Championships

So I haven't written in a little while. And keep taking an interest in the Blog, soon there is going to be a Guest Writer! So keep in Tune!

But today I competed in the Long Course Triathlon World Championships. It was a great experience. I woke up at 5:30 except my body thought it was 8:30... Awesome Start!

My parents and I went down to T1 and the start of the Swim. I got out of the car and immediately was confronted by an ITU official. What now? What did I do? He said "I just want you to know that the swim has been cancelled." It turns out the water temperature was 53 degrees. Cold? Yes. But nothing crazy... The water temperature in the Keuka Triathlon that I traveled to with Adam was 55. Not too far off... Except the air temp at Keuka was 75 while Las Vegas was 39!!! Hypothermia!

So a time trial start in Numerical order. I was the ninth amateur to start. 5,4,3,2,1...GO! I started off well and felt great. Just another ride. By mile 10 I was leading the amateurs into Lake Mead State Park. On a few of the downhills I was passed by a few riders, but nothing serious. By mile 40 I was fatigued and breaking down. I had not been taking in any protein to repair and replenish the damage I was doing to me muscles. My aerobic capacity was superior, although my muscular system was breaking down. I forced myself to slow down so my body could repair itself. It could not withstand taking another 35 mile bike, AND 18 mile run beating at that intensity. I took it slow and easy throughout the next 20 miles which consisted of the "Three Sisters," 3 of the most intense hills of the race.

On the run I ran out of the gate nice and easy, nothing crazy. I picked up an two elite women who were going head to head and held on the them. They kept pushing back and forth, changing their leads. It was interesting to watch, and a good way to keep motivated. My legs were definitely hurting from the bike. The run course was one major hill! 4 loops... Run up hill for 3.75K, run downhill for 3.75K. It was intense but Incredible. All of the volunteers handing out the fuels were excited. The crowds were immense and cheering for all their respective countries. And the athletes were holding on. Some were stronger bikers and were holding off their competition from the front. Myself, I was catching up. I counted the numbers and figured out who was in my division and who I needed to beat. But the FIRST thing I did on the run course was eat a protein bar they were handing out at the aid stations. Within 5 minutes I felt stronger and lighter. Something I have learned and need to continue to do. Eat Protein during the race! (I already knew, but it slipped my mind). The finish was exciting, my mother handed me an American Flag which I held with me as I crossed the finish line. Go Team USA! (Run splits are below)

1- 6:11
2- 6:39
3- 7:05
4- 6:41
5- 6:21
6- 7:10
7- 7:44
8- 8:04
9- 6:52
10- 6:45
11- 7:29
12- 7:41
13- 7:24
Half Marathon Split - 1:32:45
14- 6:40
15- 7:10
16- 7:57
17- 8:02
18-7:30
Finish of 18.6 - 2:13:37

Pouring rain, are you wimpy?

As a Triathlete, even when its pouring rain I put on my shoes, or goggles and trudge out the door. (If I'm swimming I'm going to be soaking wet anyway.) But is enough, enough?

I'm in Binghamton right now with the remains from Hurricane Lee. It's pouring rain, the streets are flooded and you look like a drowned rat when you walk from your car to the house. Is there a limit to the amount of rain? Some say yes, some say no...

Sometimes its good to say "yes there is a limit." Sometimes it's not even raining that hard. As an athlete there is ALWAYS some weakness that can be worked on. Do a really good strength or power workout inside. Or do agility drills in the living room. Do isometric strength exercises across the couch, in a chair, or on the floor. If you live with somebody you may look like a complete idiot but that's OK! It'll keep you mentally strong rather than going out in the rain.

On the other hand, if you've been cooped up in the house for days and have neglected to train for a few days, gaining the courage to get out in the rain may be exactly what you need to get back into it. The next workout you do will feel light and easy. You may even have the greatest workout of your life in the rain. Go for it!

So it all depends on the situation. If you've been overtraining or are just mentally tired, try some indoor stuff. If you've been neglecting your workouts, fight the rain!

Lake George Triathlon!

So the Lake George Triathlon went amazingly! That is... I FELT great. My times don't show the fastest my body theoretically could handle. 2:11, 25, 66, 37. The main good point about this race: Throughout the race I didn't feel horrible. I felt like I wanted to continue. I felt light on my feet and in the water. I felt strong. And yet... I could be faster.

Throughout the season I had been focusing on recovery, racing, quality workouts, and more recovery. Not the worst plan ever. But I had neglected my turnover, I had neglected my cadence, and I had neglected a natural efficiency skill that I took for granted. My muscular system could handle the high impact during the few races I did but I could not sustain a relatively low turnover rate over long-term training. After Age-Group nationals I switched to high cadence (and for swimming, efficiency) training. I felt my body jump start and knew I had done something correct. I shouldn't have overlooked this aspect of my training, but we all make mistakes. Hopefully I can gain some efficiency and speed for the ITU World Championships in November.

Quick Inexspensive Ice Bath!

We all know that ice baths are good for you but we also know they're a pain in the butt. I've tried to find the easiest way to create an ice bath other the years.

Simplistic is Best!
I started with a garbage can from Home Depot, filling it with water from the hose and ice from the icemaker in the freezer. Using the garbage can came from the logic to not mess the bathroom IN the house. After realizing that using the bath wasn't that hard to clean (if you're patient after a workout) using the tub in the bathroom became slightly easier.

The Best Way to Make Ice!
The icemaker in the freezer never gives you enough ice, and when you do use it no one has any ice to use! It could overload the icemakers capacity for work and lead to an expensive fix. Instead I've experimented with different ice making techniques. After using the icemaker, I started filling Gallon Ziplock Freezer Bags. The bags weren't too expensive and were able to create lots of ice.

Unfortunately you had to be careful putting the un-frozen bags in the freezer and couldn't place anything on top of them. Also over time, the money would add up. I started then using Ziplock Containers. I could buy a large variety pack at Sam's Club cheeply. When you fill the containers, they can be stacked neatly in the freezer without worrying about dripping and opening everywhere. Even more important was the fact you could easily 'pop' the ice out of the container without much effort. This allows the container to be used over and over again without paying a lot to make ice.

Do it In a Logical Order!

After working out take a warm shower to wash yourself before the ice bath, for a few reasons. Being warm gives you more confidence to plunge into the cold depths. Also you'll be clean after the bath and you can go about your daily business without worrying about not using all the beneficial but "slow" effects of the ice bath by taking a shower to wash yourself. (For anyone who doesn't know, after icing allow the area to slowly warm up to gain the full benefits of the process.) Some suggest using Hydro-contrast therapy which includes ice-immersion to warm immersion and then back (always ending with ice-immersion) for full benefits. This requires a hotub or 2 bath setup and is obviously more work.

Take a look at http://sportsmedicine.about.com/od/sampleworkouts/a/Ice-Bath.htm for the scientific reasons behind ice baths.

All you need is a Tub, and Ziplock Containers! Quick recovery and feels great once you get used to it!

Make a Plan But Don't Be Made By That Plan!

So it's been a while since the last post. I may have already posted about the importance of a schedule before, but I cannot emphasize that enough. I used my summer creating a Triathlon Team, taking Classes, setting up a Textbook Selling Agency, training and traveling for competition and spending time with my parents, friends, and Sweetheart Dog. Unfortunately I didn't have a set schedule to do things. I proceeded day after day doing "what I felt" I'd like to do at that moment. I always had the next task on my mind, not allowing myself to function to my utmost efficiency. It was a whirlwind of papers, frustration, and angst (Though I really did enjoy spending time with those I saw).

Now that I'm back in school, I'm back on a schedule, and able to have set (yet flexible) times in which I do the tasks that need to get done. I feel lighter, and more energetic. I am still as happy that I was before (I take everything in life as a gift), but I'm less frustrated with tasks because I am able to take that first step of recovery, first click of athletic research, or write that first word on a blog. Set schedules are necessary. As the old BURC President David Malinowski once said "Make a Plan, But Don't Be Made By That Plan!"

VAIL! - Colorado 5

Rest day (from skiing)
After being -15 f on the top of Vail mountain and Charlie (being slightly sick), we decided to pack it in for the day and relax. It was great. I really felt exhausted. For any who thinks they feel great but are secretly struggling (oxymoron), take a day of rest. Ward off that over-training which literally could end your season in an instant.

If you're making a trip (like skiing to Vail, or going to a training camp for a week), make sure you make a light rest week the week before the trip (7 days). I have no doubt anyone can work hard one week and work through a training camp the next without any problem. Unfortunately your excitment for your trip (or camp) will push off any difficult strains or sores until you start relaxing at the end of the week. The unfortunate thing is by that time, overtraining and injuries may have set in. Lesson: Take is easy the week before a trip.

Today's Workout
Morning
All Body Stretch

Noon
Hour Swim
Kicking
10x60 IM
10 min Aqua Jog
Lung Stretching

Evening
45 min Strength Training
3x10x40lb Standing Bicep Curls
3x15x80lb Quad Extensions
3x12x95lb Lat Pulldowns
3x15x50lb Hamstring Curl
3x15x80lb Shoulder Press
3x90x230lb Leg Press
4x25 Pushups

Full body stick self-massage

Even to a Triathlete - It's a Monday...

Monday is the beginning of the week for me. (I work on a Monday- Sunday Schedule). Though any day of the week can be a Monday for an athlete. It's when their training cycle repeats itself. It's when the athlete can gain more motivation from its previous relaxation. Unfortunately, I have been having trouble falling asleep at night. It's frustrating. Though the more I'm frustrated, the harder it is to fall asleep. Last night was another night of lying in bed for hours, trying to turn my mind off. This morning when I woke up at 6:30 I felt the monday sluggish feeling. Fortunately my 1:30 Swim workout was good, and I was well motivated when I got in the water. Though throughout the day I felt sluggish again... No fun. But these type of days are repaired by only one thing... Sleep. If you feel sluggish from lack of sleep (maybe due to excess partying during the weekend) force yourself to take a half an hour nap. Discipline yourself to get to bed early and relax. Allow yourself to release testosterone, and HGH as you fall into sleep which will help you repair your body quickly and get the rest that is needed. The more quality rest you gain, the better you will feel for the rest of the week. Remember 7 hours of quality sleep during your regular routine is better than 10 hours of "sleeping in sleep" after a night up.

Today's Workout

Morning
Swim 1:30
400 Warmup
200 Kick - Board
200 Single Arm Stroke
400 Kick - Flippers
6x80 IM w/ 20 r/
5x100 Free @ 1:24 w/ 1min r/
10x40 Free @ 30 (sprint)
300 Cooldown

Evening
Elliptical 1:30
14 x 1:1:3 Speed/Strength/Rest
Even/Odd Switch S/S
Increase Angle with Each set

Ab/Shoulder/Pushup/Pullup Routine

Recovery Snow Day!

Not as much of a snow, as an Ice day: A good 3 inches of ice and snow. I finally got to swim with my arms today! The past two weeks I've been primarily kicking and using complete underwater pulls to minimize my shoulder strain. After a while of being in the water, I've discovered I've been using my back muscles too much (hyper extension of the abs). What I've realized is I need to engage my abs more consciously from now on. My quads are usually overused. Why? When the abs are engaged you swim, bike, and run more efficiently by using the correct muscle groups. (While Running with engaged abs, you use more of your hams and gluts, instead of primarily using your quads for support and calves for propulsion.) The same is true with swimming, with your abs engaged you work with your stability muscles (kicking) and propulsion muscles (lats) to glide more efficiently through the water. Works out well, doesn't it?

Today's Workout

Morning
1 Hour Recovery Bike - 120 BPM

Evening
1 Hour Swim
Lots of Front and Back Kicking
10 x 20yd @ 30
2 x 100 yd @ 1:20
All Body Stretch
3 x 25 Pushups

United States Birthday Weekend

Here I am, sitting in a lawn chair, on the 18th fairway. The bugs are having a feast, 2 boys are enjoying a football being tossed through the air. I am having my doubts. It has been a tough weekend. Though some friends and family have pushed me through this temporary funk.

After seeing some old friends Friday night, I awoke and ate a good strawberry Yoplait to start my brain off. I dressed in some warmups and headed out on the bike. As a triathlete, cycling has made it easier for to warm up properly. I biked down to the bagel store, becoming slightly chilled from the morning dew air. I bought two plain and two everythings. One everything for my mother; one plain for my father; and one of each for myself. The bagels fit into my nap sack with the crumpling sound of the paper bad. The bag actually burned my back. My skin tingled through my zip up, but was a nice change from the cool air. I rode another fifteen minutes to loosen more of my legs. I felt my back was a bit tight but though nothing of it. I rolled into the driveway and made my way between the Buick and Dodge. I unclipped my right cleat and swung my leg over the seat preparing for a flying dismount. The moment my right cleat touched the driveway I unclipped my left. I put more weight on the right which slid out from under me. I found myself in a heap against the asphalt in front of the Dodge. I had landed on my shoulder with the Big gear digging into my hip but felt hot pain come through my knee. It was red, and scraped. I laughed, picked myself up and headed inside. Still lots of preparation to do for the race.

Two hours later I found myself on the starting line of the Great American Weekend 10k. God Bless America played as I took a few last deep breaths. Bang! Something just didn't feel right; maybe my back was tight? Maybe it was that my breaths were shorts? Possibly it was that my arm was sore from that morning fall? Whatever the combination, I didn't feel at all right. I followed the lead pack. We started out quick: Mile 1 5:03. Too quick, way too quick when I wanted a 5:30. I backed off. My feet began to burn. A familiar feeling began in my calves. Slowly, they tightened like a guitar string. My hamstrings started losing their power. I couldn't properly land on my forefoot so I switched to a heel strike to prevent injury to my calves.

Mile 2: 5:53

My calves started becoming sore. I really backed off. I needed to. I had a Half Ironman to worry about in 7 days. No Injury. No Injury. No Injury.

Mile 3: 6:10

I started to coast. I felt a comfortable pace, though my calves felt like exploding. They weren't getting any tighter but they were close to a breaking point.

Mile 4: 6:19

I felt like kicking myself. I blew the race, blew my calves, but hopefully didn't blow the Half Ironman next week. This was only supposed to be a warmup. A 34 minute warmup was becoming a 37 min disaster.

Mile 5: 6:25

I started loosening up. Trying to relax. I could push slightly harder through the last mile and hardest hills of the course.

Mile 6: 6:05

I felt better. My calves still hurt but at least I had relaxed enough to enjoy the last mile. It felt easier. I felt excited that the race was coming to a close.

10k: 37:06

I had finished 37:10 at the far end of a 1.5k swim and 40k bike 2 weeks before this. I had the potential, but potential doesn't produce results. I have to admit I was sorely disappointed in my performance and the way the race unfolded. I had adverted a complete injury though I knew I was going to be sore for the next few days. I needed to start a recovery program to set up for the 1.2 mile swim, 56 mile bike, and half marathon run next Sunday. That begins today.

So now that I destroyed my calves, what should I do for the rest of the weekend. I felt a bit down but I got to hang out with my friend Nicole for a few hours. We got some ice cream (I deserved it for mental recovery purposes) and bought some fruit. We also went to go look at a potential car I wanted to buy. A Subaru Outback, Beautiful!

My Aunt Marian came over later on, which was so nice. She is really supportive. I cherish family and all thoughts of my bad race diminished.

The next morning I awoke stiff; a reminder of the events of that previous day; slightly annoyed. But my father and I went to church. A peaceful time. But a dark cloud lingered as I tried to relax at home. A 30 mile ride cleared my head and loosened my legs. My calves reminded me they still ached when I stepped off the bike.

I cooked myself some pasta and watched some of the tour on Vs. After a while, I found myself on the Wallkill Golf Course watching two boys play catch with a football. Carefree. Filled with excitement for the upcoming fireworks: I filled with a funk of cloudiness: wanting peace. A smile crept onto my face as I watched Christina with her family. They were happy, enjoying each others company.

The cloudiness will depart in time, my performance will enhance soon, and this too shall pass away.

My First Post

This is my first post. Throughout the days, weeks, months, and years ahead I will be posting short stories, poems, and memoirs. Thank You for Reading!