Once Inspired

Archive for October, 2009

I have no idea who this kid is but that is what I call INSPIRATIONAL!

As a triathlete training for 10km isn’t always easy. Here are 5 interesting ways to make your training a little more exciting and your 10km that much faster.

1. The muscular training. This is sessions of 6-10 km in distance on a hard surface.

Which means either the track or asphalt.

Ideally, a range from 1 – 6 minutes of effective running and recoveries about half of the time you have run on the previous repeat.

For example if you do 20 x 1 lap on the track in 80 seconds each – go for 40 seconds recovery

2. The “under distance” work. This is the mile-repeats / 1000-meter-repeats. On track or dirt/soft surface.

These should be a total of 4 – 6 km in the whole session.

The recoveries as long as the time run.

If you do 3 x 1.5 km repeat in 5 minute each, go for 5 minute recovery. Aim for your 5 k race pace.

3. The progressive 10k trainings, with short recoveries.

In these sessions, what you do is to have very short recoveries, from 15 – 30 seconds. For example you start a certain distance and finish in 1 minute.

The next time, run 0.5 seconds faster. Continue running a little bit faster on each one.

What you do here is to start off your “aerobic engine” (the endurance system) and slowly glide into more anaerobic (work with lactate acid in your legs).

This helps the finish of a 10k.

4. The pyramids. This adds another element to the muscular training.

You play with speed and this helps your muscles adapt to the demands of the 10k.

For example 30 seconds – 1 minute – 2 minute – 3 minute – 4 minute – 2 minute – 1 minute – 30 seconds of running.

5. The longer, off track/soft surface 10k/half marathon stuff.

This work should always be on increasing speed.

Which means – the last repeat faster than the one second to last, which was faster than the one before.

Typical sessions are 5 times 6 minute with 2 minute easy jog in between.

And there you have it. Go have fun with it!

Please enjoy an interview with accomplished triathlete, co-founder of the biggest triathlon club in the country, Atlantic Triathlon Club, and owner of Embark, Steve Atwell.

Name: STeve Attwell (For some reason he likes to make the T big – based on graphology studies making the second letter of your name a capital too could mean that Steve is trying to tell us that he is actually St. Eve – sainteve.com)

Sponsors:

I have an apparel and shoe sponsorship through New Balance.

Accomplishments:

Maybe a lot of the good guys are hibernating; but I won the Hillcrest NB Eden Campus trial run, Viv (my girlfriend) and I won the Crazy Table Mountain Challenge mixed category. I finished second at the Xtera Lite in Knysna, and then finished in top 30 in the Half marathon.  Needless to say I was 3^rd last out the water at the Clan William 1.5km swim!!

Hello Steve. How are you?

Hey Nic, I’m still suffering from the Gun Run last Sunday, thought some spinning would ease the legs, but obviously teaching 6 classes in 3 days isn’t great for recovery!

How do you see the coming season working out for you?

I have entered the 70.3 half Iron Man in ELS next year, so that is my focus for the next couple of months. I would also like to compete at SA Triathlon Champs and hopefully make the RSA age group team again. (This means I will have to race WP trials and champs and qualify for the WP team first).

We have recently seen the introduction of the 2009/2010 triathlon season at Clanwilliam . How did the race go for you?

Clanwilliam is always a fantastic weekend, and the weather plays its part every year. This year we had 36 degrees! So racing was hard as we are all just coming out of winter and not used to the baking sun.  My race always starts on the bike, as my swimming is not great. I guess my highlight was catching you [Nic Muhl] with 3kms to go on the run. I finished 5^th this year, my best result at Clan William.

How many Freshpack Clanwillaim Triathlons have you done?

This was my third time, and NO, I didn’t go up the pole naked again this year if that’s your next question!!

How did this year’s race compare to the previous seasons?

I think the absence of the Nestle Pure Life team gave all the non-elite athletes a chance to perform this year. They normally clean up. It was great to see the amount of ATC athletes racing this year, all kitted out in our new season’s kit. Only disappointing aspect was that the annual trophy for the Club award wasn’t awarded, although it was sitting on the presentation table with all the other trophies.  We smell a rat!

Three words to sum up the 23^rd Freshpak Clanwilliam Fitness Fesitval?

ATC. It’s an acronym for Atlantic Triathlon Club:

So we have mentioned Embark, please let the mense know what Embark is?

Embark has been set up with the beginner and intermediate athletes in mind, and offers coached sessions for all the disciplines. In addition to the coaching, you get a personal program according to your own ability and you follow this progressive program to reach your goals. Embark is a great platform to meet other beginners and intermediate triathletes with the same goals in mind. We focus on the sprint distance, standard distance and 70.3 half iron man.

What made you start Embark?

Having been very involved with ATC over the last 4 years, I have noticed a huge amount of first timers attempting to get involved with triathlon, but just being intimidated and end up never seeing them at club training or races.  Although ATC offers training sessions for all the disciplines, it’s normally our more experience members that take advantage of these. Because of this, the newer, less experienced members feel they are too far behind. Embark is the platform for beginners and intermediate athletes to gain confidence, learn about the sport and transform from athlete to triathlete.

And The Atlantic Triathlon Club, how’s that going?

Atlantic Triathlon Club has recently re branded to ATC Multisport. We have had an influx of interest from trial runners, mountain bikers and open water swimmers, who all profess not to be triathletes but would love to belong to a multisport club. The aim of ATC Multisport is to encompass all the disciplines of triathlon. You will be soon to able to get a WPA running license and CSA cycling license though ATC Multisport. (If any of that sounds Greek to you, maybe its time to join Embark?)

Any shout outs?

Not a shout out, but more of an appeal to the current triathletes to join their governing body, Western Province Triathlon Association (WPTA). It’s a measlyR250 for the year, less than a dinner out, and the difference that 100 more members could make to the sport would be phenomenal. Triathlon is EXPODING in the UK, where the weather is dismal almost all year round, but they have over 5000 registered members and because of this they get good financial sponsors and hence can run the sport at a professional level.

Thanks to Steve for being so cool. When I grow up I want to be just like him!

Happy Friday

As I start to become aware of my shift in consciousness to a greater spiritual understanding of life on earth I realize that there is no such thing other than the present.

Many people question life on earth. Part of the purpose of our existence is to question life on earth. There are just certain levels of consciousness in which these questions are asked. Most people ask these questions unconsciously, meaning they are unaware as to why they are asking the question in the first place?

I know some of you may not find this the most interesting of topics but it is important for me, and I know many of you may feel the same. So enjoy this post as I share with you my spirituality.

I have started reading a book called A New Earth – The awakening to your life’s purpose by Eckhart Tolle. It is an interesting book where the writer’s main purpose is to communicate spiritual awakening.

“In the Gospel story of Mary and Martha, Jesus says to Martha, “You are anxious and troubled about many things, but only one thing is needful.” (Luke 10:41)” What is that one thing I asked myself? I couldn’t think of it so I asked Mike Emslie, senior pastor at St Matthews Table View. This is what he had to say:

“The one thing here in this context is to listen to Jesus – That is what Mary is doing in verse 39 and commended for in verse 42 and what Martha was not doing because she was running around doing errands… which are fine in and of themselves but not appropriate if God comes to your house and is talking.”

“The application for us is that Jesus should be most important in our lives for He is God and worthy of all our attention!”

According to Tolle, and the every other spiritualist who has the same understanding, an awakening, Jesus, Buddha and so on are all enlightened beings. Which they were. They were all enlightened at the time of their existence. They were spiritually awake. Yes I believe in Jesus and Buddha and so forth.

“Blessed are the poor in spirit for theirs will be the kingdom of heaven” – said Jesus. To be “poor in spirit” as Jesus said means to have no inner baggage and to have no identification with any mental objects that have a sense of self in them. The simple and profound joy of being is what you will have if you get to the “kingdom of heaven”.

In order to get to heaven you need to be free of sin. The word “Sin” means to miss the mark or to miss the point.

In Buddhism sin is known as “Dukkha”; which means suffering and or misery. If you miss the mark (sin) you may experience suffering or misery (Dukkha) and you will not reach “the kingdom of heaven”.

Basically it is important that we become aware of these things so that we do not miss mark and avoid unhappiness in order to find happiness beyond the materialism of this world.

The ego is the downfall of our existence. It attaches itself to the materialistic things this world has to offer. It identifies itself with objects not only physically also mentally. By saying that that car is “mine” or that was “my” idea is the ego talking. By letting go of “I” and realizing that nothing really exists other than energy flowing back and forth you experience the shift in consciousness and a spiritual awakening. You are able to see beauty for the first time by being able to contemplate it beyond its physicality. You see beauty in its formlessness.

See part one: http://onceinspired.co.za/motivation/fulfillment-part-1/

Part 3 coming soon.

Go be awesome now!

It would appear that a turn away from the worst has been made. July 2009 looks to be the date where economic recovery can be seen in most sectors throughout the world.

July saw global income turn positive as well as global industrial production. Overall output in economy also turned positive.

The ERCI indicators have been very strong since July and this appears to be the start of market recovery.  It will however be a fair while until the economy recovers fully and we will more than likely feel the economic downturn well into the next financial year and perhaps even into the following in some cases.

This recession has been the worst for South Africa in 17 years. Seasonally adjusted GDP shrank by 3.0 percent in the second quarter as compared to 6.4 percent in the first quarter.

The recovery of South Africa’s economy will however lag others, after several developed countries saw second quarter growth.

Labour market conditions are not showing signs of improvement yet and remain fragile. Unemployment is still a major risk. South Africa’s unemployment rate ticked up to 23.6% in the second quarter of 2009 which stands as testament to South Africa’s lagging recovery.

Recovery is not yet established and market conditions are still vulnerable. “Conditions for a sustained recovery, led by private demand, are not yet fully established.” said US Treasury Secretary Timothy Geithner.  In another statement he said that global economic growth was “under way”, but there remains “significant challenges” ahead.

It appears that although economic upswing is on the cards many remain cautious.  In a communiqué released from G20 finance ministers in London 10 October this caution is clear to see.

“We will continue to implement decisively our necessary financial support measures and expansionary monetary and fiscal policies… until recovery is secured.”

Recovery can only be secured in one way say some. In order to speed up economic recovery lending activity has to pick up between businesses and banks. They reason that this will encourage enterprise spending which will lead to an increase in employment. That in turn will then drive retail sales. And so the begin of the global economic recovery.

Here is a something great to start your week.

When my son was in second grade I was the leader of his Cub Scout Den. Before his third grade school year started, a Cub Scout Pack leader called and asked if I would take on another boy. We had a large group and I knew it wouldn’t be easy, but so did everyone else in this age group.

The kicker of the deal was that Tray was a cancer patient and an amputee, one leg at the knee. I had a hard time making up my mind about exposing “my” boys to what I was almost positive would surely end in a lot of anguish and sadness for all of us. I finally decided to take him in, but before I said yes to our Pack leader I called all my parents to let them know what I planned to do and get their feedback.

To a person, they all supported my decision. Only one mother verbalized the fears I had for the emotional well being of my little charges, but she too supported my plan. We felt like it would help teach them compassion and generosity, it did and us too!

When Tray came to us I found out that not only did he have severe health and physical problems, his family was incredibly poor. But they wanted Tray to have all the experiences he could in what would most likely be a short life. His parents did their very best to provide it.

Tray was without a doubt the most enthusiastic member of my scout den. There wasn’t anything he wouldn’t try to do. When we did the things for all their little badges he was right in there with us, and most often excelling. ALL of my boys encouraged him and helped whenever they could, this carried over into their school life as well.

Even the physical fitness segment of our program he did well in, better than most other boys save for the broad jump. Tray just couldn’t get far enough to match the standards the Cub Scout Manual said had to be met to achieve this badge. I passed him on this one because I deduced that the skills were written for boys with two legs and since Tray only had one his goal should only be half that of the other boys. Tray acheived that half and a great deal more, in fact was only just a little short of the minimum anyway.

We all progressed along through Tiger, Wolf, Bear, and Lion ranks and went on to Webelos. Over the years our Pack’s leadership made sure that somehow Tray had all the hats, uniform parts, etc. that was necessary for him to be just like everyone else. Most of the time I knew that some of the things required weren’t in his folks budget but they found ways and when they couldn’t we found ways to make sure it just happened.

We all suffered with Tray on days he had just come from chemo and was so sick he couldn’t go 10 minutes without a trip to the bathroom. But he was in there with all of us and insisted on coming to meetings when any one of the rest of us, child or adult, would have been too ill to go.

Just before the end of the Cub Scout program I took them all to a Boy Scout meeting to see how it was and help them make the final yes or no decision to continue on in the Scouting program. Tray was ready. I helped him choose a Troop and introduced him to their leader and such to prepare him for the sixth grade year when he would move to Boy Scouts.

My proudest moment was to watch all my boys go through the Arrow of Light ceremony, Tray included. This ceremony marks the transition from Cub Scouts to Boy Scouts if they choose to go on. All my other boys’ interests had changed over the years and they were into sports, band and other things; not Tray, he would be my only Boy Scout.

The summer before sixth grade came and went and just before the next school year was to start Tray was taken from us. I like to think he was just asked to join another troop whose leader is far better than I could have ever hoped be.

We all learned a lot from Tray; “my” boys, their parents and me. Yes, there is a plan and purpose for us all and, I think, I am not the only one in my community who has a nine-year-old hero.

Now, when I am in difficult situations I often think of how Tray would have handled it. This makes the going a lot easier because I know he would have tackled the challenge with greater gusto and zeal than anyone else and finally succeed in the end.

By James Garner

www.motivational-inspirational-corner.com

Here is a huge shout out to Rob van Wieringen from Island Tribe and Creighton Products for donating sunscreen to Reach for a Dream for the coming summer months.

Since Reach for a Dream has a few outdoor activities planned this summer for their dreamers it seemed like a great idea to have some suncream at hand.

I sent an email to Rob at 09:49am requesting suncream for Reach for a Dream. At 10:52 Rob replied with “I am happy to supply you…” Now that is service.

Simply by buying Island Tribe you will be indirectly making a sun safe environment in which kids with cancer can enjoy the little time they have. You will helping them reach their dreams.

I know which suncream I will be using this season.

1. Do a cartwheel.
2. Sing into your hairbrush.
3. Walk barefoot in wet grass.
4. Play a song you like really loud, over and over.
5. Dot all your “i”’s with smiley faces.
6. Read the funnies. Throw the rest of the paper away.
7. Dunk your cookies.
8. Play a game where you make up the rules as you go along.
9. Step carefully over sidewalk cracks.
10. Change into some play clothes.
11. Try to get someone to trade you a better sandwich.
12. Eat ice cream for breakfast.
13. Kiss a frog, just in case.
14. Blow the wrapper off a straw.
15. Have someone read you a story.
16. Find some pretty stones and save them.
17. Wear your favorite shirt with you favorite pants even if they don’t match.
18. Take a running jump over a big puddle.
19. Get someone to buy you something you really don’t need.
20. Hide your vegetables under your napkin.
21. Stay up past your bedtime.
22. Eat dessert first.
23. Fuss a little, then take a nap.
24. Wear red gym shoes.
25. Put way too much sugar on your cereal.
26. Make cool screeching noises every time you turn a corner.
27. Giggle a lot for no reason.
28. Give yourself a gold star for everything you do today.

I couldn’t resist. I just had to give you a little something meaningful for the week ahead.

Taken from www.designdisease.com

Yes that’s right. Get FREE burgers at Spur on a Monday. Buy 1 get one free.

Yes please. Thanks Spur for being legendary!