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Congratulations and Thank You
by Stacy Rhea
 As
I sit write the final column for 2007, I am simultaneously tracking
several friends who are participating in the Panama City Beach,
Fla., Ironman.
For months I have watched my friends put in the
miles, hours and make many sacrifices to participate or compete in
this life-altering race. Life altering may sound a little over the
edge, but it's not.
During this 140.6-mile journey, the athlete digs
deep and learns a lot about his or her inner-most self. This is one
of the aspects that make the sport of triathlon so interesting.
Triathlon, or tri-ing, teaches you how to dig deep
and push beyond any obstacles set before you. It helps you push
beyond self-imposed limitations. Most important, it teaches you to
believe in yourself. The disciplines of triathlon can be applied to
any goal.
Congratulations to those who have become an
Ironman for the first time and to those who have crossed the IM line
for the second, third or fourth time.
Congratulations to the first-time racers and
veterans who have followed their dreams, persevered through long
training days, early-morning training seasons, heat, rain and life's
obstacles to accomplish their goals.
Athletes are not the only ones putting in the
time. Without the race promoters our dreams would not become a
reality. Their dedication, time and hard work are greatly
appreciated. It takes a lot of people, talent and organizing to put
on a successful event. If the promoters have not been told, I am
saying it now, on behalf of the race community - thank you!
Thank you to the sponsors who have supported the
many causes and charities, as well as supporting and promoting a
healthy and competitive race season.
Thank you to the thousands of volunteers who
unselfishly have given up their sleep to hand out water, sports
drinks and gel.
Thank you to the volunteers who have provided free
massages and those who have provided medical care.
Special thanks must be extended to the local
police departments for their cooperation and to the metroparks for
permitting various races to dominate the park for hours and, in some
cases, a day.
On behalf of Ohio Sports & Fitness Magazine,
I would like to thank all the advertisers who have supported use
throughout the year. With your support, OS&F has been able to
support the race community, recreational health enthusiasts, the
parks and various retail shops.
It takes a team to build a strong and healthy race
community. Together, we can grow stronger, bigger and healthier.
To further support "our team," we will roll out
new editorial ideas in 2008. Race previews, club reviews and
in-depth editorial support are at the top of our list. First off, of
course, will be our annual Keeper issue in February. If you have a
race, event or organization to promote in 2008, make sure to fill
out our Keeper form or, better yet, go to
www.ohiosportsandfitness.com to fill out the online form by Jan.
4.
Before you know it, the 2008 race season will be
under way. To help you get ready for a great race season, we have
asked Dr. Rebecca Bode to help you "Get your Goals in Gear."
Her how-to approach will help you create realistic
goals.
The most common New Years goal is to lose weight,
but sadly nearly half of individuals who start an exercise program
give up within six months. You can beat those odds with the help of
exercise physiologist Brynda Ivan. In her article, "Rate of Change,"
she explains what happens to our bodies when we begin a diet or
exercise program. Understanding how the body changes and at what
rate will give you a significant advantage.
Monitoring your heart rate is a great way to get
in shape, enhance performance and avoid over training. Multi-sport
Editor Angela Forster explains the benefits of using a heart-rate
monitor and how to establish heart rate zones in her article "Why
Use a Heart-Rate Monitor?."
In addition, you will find information on
maintaining metabolism during the winter, avoiding cold-weather
injuries, the hidden secret in Ogden Valley, Utah, and much more.
Here's wishing you health, happiness and success
in the New Year,
Stacy Rhea
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Rate of Change
Make the Most of Weight-Loss Results
By Brynda Ivan
The
statistics are sobering: Nearly half of those who start an
exercise program have given up within six months (Dishman,
1991). Many quit within the first month. By the time a year
has passed, the Association for Applied Sport Psychology
reports, up to 80 percent are no longer exercising.
Most
weight-loss programs have similar results: The majority of
people who begin a weight-loss program quit before achieving
their goals. Even those who succeed at initial weight loss
often regain the weight within a year, according to a study in
the New England Journal of Medicine.
Frustration
from boredom, hunger, injury and "too slow" results
prematurely derail many diet and exercise programs. What
happens to our bodies when we begin to diet or exercise? How
quickly does change occur? Can frustration be avoided if we
have realistic expectations and understand how exercise
changes our bodies?
We know why
we should exercise, but few understand the positive changes
occurring inside our bodies when we begin an exercise program.
Scales are
an easy way to measure weight loss. Unfortunately, weight
isn't the best or most accurate measure of progress. Weekly
weigh-ins are better than daily weigh-ins to track trends
because weight can vary by a few pounds over the course of a
day.
A far
superior measure of progress is body composition. Scales
measure body weight, but they cannot assess the proportions of
muscle or fat in your body. Body-fat percentage gives a much
truer appraisal of progress than body weight.
Muscle
weighs more than fat, but what does that mean? Simply put,
muscle is more dense than fat, so one pound of muscle takes up
less space than one pound of fat.
When you
exercise, you build muscle and decrease body fat. Fat cannot
"turn into" muscle, however, as they are two different types
of tissue.
Increased
muscle makes you stronger and increases metabolism, but it
also can appear as a small weight gain, particularly at the
start of a program. This can be discouraging if weight is your
only measure of progress, as it might lead some to abandon
their exercise regimen.
Even if you
don't know your body-fat percentage, you still can track your
measurements or the fit of your clothing. If the numbers on
the scale have increased, but your clothes are fitting more
loosely, you are likely adding muscle to your body in addition
to losing fat. In general, the trend over time will be to see
smaller numbers on the scale, so don't be daunted by an
initial small gain in weight (muscle).
As long as
you understand its limitations, the scale can be a useful tool
in monitoring progress. If you choose to track your weight,
how quickly can or should you drop pounds?
What you
lose (muscle or fat) is more important than just losing
weight. Contrary to what we see on shows like "The Biggest
Loser," a half pound to two pounds is the most weight to
safely lose in a week.
Any
weight-loss above two pounds probably is muscle, which is
unhealthy. There will be fluctuations, and larger losses may
occur early in a new program. On average, expect to lose
somewhere between two to 10 pounds per month. Losing weight
gradually and safely is likely to lead to long-term
maintenance and success, while rapid or extreme weight-loss
methods have high relapse rates.
There are
many other measures of progress that have nothing to do with
the scale. Strength increases rapidly, even doubling in some
subjects within the first two months of a new program,
according to the Journal of the American Medical
Association. Whether you have a formal evaluation or
monitor your performance, significant increases in strength
can occur after only a few weeks of regular training.
In addition
to increased muscle, neural pathways form to improve
performance, and energy efficiency (use and storage) improves
on a cellular level within your body. All of these changes
translate into a firmer body, higher energy levels and
increased metabolism, which aids in weight-loss.
Resting
heart rate (another good measure of fitness and health)
decreases approximately one beat per minute every one to two
weeks of training for the first four to six months of a new
program. These types of gains can extend beyond six months if
you continue to challenge yourself during workouts.
Other
positive cardiovascular changes include increased blood
volume, lessened workload for the heart, a decrease in high
blood pressure, lowered risk of heart attack, more toned and
efficient blood vessels, and improvement in the overall
ability of the body to adapt to stress and exercise.
Improvements in lung (pulmonary) performance begin
immediately. In as little as three months, there are
measurable improvements in oxygen capacity and uptake, along
with increased maximum lung capacity and improved overall lung
function.
Human
Kinetics has reported lung capacity gains of up to 20 percent
in formerly deconditioned athletes, decreasing lung stress and
breathing effort. Daily activities become easier, and energy
levels increase as your lungs become healthier and more
efficient.
Weight-loss can't be rushed. Realistic expectations and
perseverance are the keys to long-term success.
Americans
are used to shortcuts, often becoming discouraged if pounds
don't drop rapidly. A fit lifestyle transforms your body from
within; weight loss follows at a slower pace. Stay motivated
by acknowledging and understanding the healthy changes already
occurring, even if that means looking to the inside first.
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Setting Goals
No Matter the Sport, Get Your Goals in Gear
By Rebecca Bode
Your goals inspire your thoughts and
actions. Your goals enhance performance by focusing attention
and increasing effort and persistence in sport and exercise.
Yet, sport psychologists know not all goals are equally
effective.
How to create powerful goals.
Goals have strength and power when the goals
set are specific, vivid, realistic, measurable and
time-oriented. Yes, a clear, constructive image whereby you
see yourself accomplishing the end result can lead more
quickly to the goal (i.e., when "improve my cycling
performance" is not working, try "my cycling speed is
improving from 70 rpm to 85 rpm on my 20-mile course after
four weeks of training").
How to determine the best goals.
Goals are set within the context of reflection.
It is important to check for personal motivation - why to get
"there" in the first place. Examine your values and purpose,
and then they can be claimed: This is who I am, this is what I
stand for, and this is what I want.
Goal-setting program
Segment 1: "ink it, don't think it" phase
Develop long-term and short-term goals
Goal attributes: specific, vivid,
measurable, action and time-oriented, realistic but
challenging
Include outcome goals, process goals and
performance goals.
Segment 2: "how to" phase
Develop strategies to achieve goals
Design a support system.
Segment 3: evaluation phase
Record performance
Check progress
Re-evaluate to set more challenging
goals as needed.
Goals are markers for encouragement toward
optimal performance. A key to goal attainment is to create
destinations that enable you to create joy along the way.
Long-term goals
(three to five years or seasonal) like "running a marathon"
assures that the three months before the race a runner will
eat well, feel fit and have a sense of overall wellness.
Short-term goals
(month, week, day goals) need to be attainable, build
confidence, keep up motivation and lessen the fear of
accomplishing the overwhelming long-term goal of a 26-mile
race. "I am joyfully running 60 miles on the towpath this week
with 20 percent hill work and 10 percent speed work on the
track."
This short-term goal is specific, vivid,
measurable, time-oriented and, hopefully, realistic and
challenging. Daily goals may be helpful, as Olympic athletes
customarily do daily goal-setting as part of their regimen.
Outcome, performance and process goals
Depending on your personality type and
personal style, different kinds of goals may motivate you.
Outcome goals are
those that are designed about winning and losing; the final
score or outcome of a competition is the goal. Sport
psychologists have found when working with elite athletes that
the best way to win championships or gold medals is to focus
on performance or process goals.
Performance goals
are based on an athlete's performance in relation to his or
her standard of excellence (i.e., reducing a 400-meter medley
by two seconds).
Process goals are
directed toward how to perform a skill (i.e., for "front
crawl" breathing, keep head-spine alignment when I breathe by
breathing at 10 o'clock position on left side and 2 o'clock
position on right side).
Strategies to succeed
Designing learning strategies ("how" to
achieve the goals) is paramount to goal-setting effectiveness.
If you were going to drive from New York to Los Angeles, you
would want a map to help you along the way. To improve your
marathon time from last season, implement "how to" learning
strategies (i.e., change eating plan, add mental skills
training, use visualization before each race, build body
strength with weights).
Support to succeed
Sport psychologists know how important
support from spouses and significant others - parents,
teachers, coaches and friends - can be to exercise adherence
or to an athlete's success. Enlist your spouse's support by
informing him/her of your exercise or sport goals and ways to
help support you (i.e. "honey, if you watch the kids, I can go
for my three-mile walk after dinner").
If you are a supporter, show genuine concern
and interest, then ask about progress, encourage small
accomplishments and listen sympathetically when your spouse or
friend is struggling toward his/her goal.
Evaluation component
Create an evaluation goal card. Record your
progress daily. If your goals are subjective and difficult to
measure, such as "increase concentration," create an objective
measurement by rating yourself from 1 to 10 for your progress
report.
Schedule a goal evaluation time to assess
your performance in relation to your goals. Re-evaluate and
adjust your goals to maintain motivation and commitment. Set
new goals as needed.
Common pitfalls when goal-setting
- Creating too many goals in the initial
start-up stage of excitement
- Not developing specific and measurable
goals
- Not monitoring progress and re-adjusting
goals
- Not recognizing individual differences:
personality, orientation, commitment, motivational climate
Writing goals and
filing them away.
Find a highly visible forum (refrigerator,
bathroom mirror, computer screen) to publicize what goals you
being worked on to create joy, accomplishment and
satisfaction. Gear goals for sport, business and life.
Rebecca Bode, Ph.D., sport
psychologist/psychologist/life coach and director of
HealthStyles works at the intersection of physical and
psychological health. Rebecca combines 30 years in education
and private practice with behavioral medicine training at
Harvard University's Mind/Body Institute, enhanced by a
commitment to her healthy lifestyle. She celebrated her 50th
birthday by completing a triathlon. 440-338-1538,
www.yourheatlhstyles.com.
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Hidden Secret in Ogden Valley
Plan Your Ski Vacation to Utah
By Laura Freeman
 The people of the high-mountain Ogden Valley
in Utah are less worried these days about polygamy than they
are about a certain dichotomy. As much as they like to brag
about the thousands of acres of skiable terrain and want to
show it off to visitors, they like having their private Utah
at the same time.
"Shshshsh" is more than the sound skis make
gliding through mounds of powder at area ski resorts. It's
what the locals say when visitors remark on how beautiful it
is there and how wonderful the skiing is. "Don't tell anyone,
but this is a great place to ski," one mountain guide said.
The Ogden Valley is about an hour's drive
from the Salt Lake City airport. The area is home to three ski
resorts, each with its claim to snow fame. Whether it's
following in the ski-prints of Olympians, night skiing or deep
powder that you're looking for, you'll find it in the Ogden
Valley.
Ogden's ski season typically lasts from
early December through early April, but check the weather
reports before heading west. Utah's Wasatch Range receives
from 200 to 600 inches of snow annually above 7,000 feet,
sometimes getting as much as one to four feet in a single
storm.
Resorts
Ski or snowboard in 100 percent pure snow at
Powder Mountain, rated No. 1 for best snow by SKI
Magazine readers. The resort is true to its name as there is
no manmade snow here, just acres and acres of pristine,
all-natural snow - 5,500 acres in all. Follow a guide
seemingly where no skier has gone before and glide through
fresh powder that reaches past your knees and fluffs up in
your face.
With just a couple of skiers per acre, there
is no waiting in line at the lifts. In fact, you can stop in
the middle of a run at any given moment and see not one person
dotting the landscape.
Snowbasin Resort
hosted the 2002 Olympic Winter Games. The men's and women's
downhill, super G and combined races were on its slopes.
Expert and weekend skiers alike will find something to
challenge and delight them somewhere on the resort's 2,830
skiable acres. Boarders will want to hit the three terrain
parks and try out a superpipe 340 feet long and 17 feet high
with a 19-degree slope.
Snowbasin offers backcountry tours to groups
of two to 10 skiers or snowboarders for $180 per person. The
tours include a meal at the John Paul Lodge. Guides provide
avalanche beacons, shovels probes and climbing skins.
For early birds, First Tracks opportunities
include breakfast and fresh powder or track carving on
unmarked corduroy. The two-hour tour, including breakfast, is
$90 (lift ticket is not included). Powder Mountain also offers
these options.
Wolf Mountain,
formerly Nordic Valley Ski Resort, is the bright spot in the
area. Every run is lighted, making it the largest night skiing
resort in Utah. It has terrain suitable for the beginning
skier or boarder, as well as intermediate and advanced runs
farther up the mountain. Ski Powder Mountain until 10 p.m.
daily, as well.
Lodging
Powder Mountain is all about the snow as you
won't find any crystal chandeliers there, and that's just
fine. Snowbasin is another story. The lodges at this ski
resort are almost reason enough in themselves to visit the
Ogden Valley.
Huge, pine-beamed construction, amazing
views and gorgeous fireplaces (six in Earl's Lodge alone) are
what you'll find at Snowbasin's three lodges and Grizzly
Center, a guest services building where you can rent any type
of snow gear from snowboards and snowshoes to downhill and
cross-country skis.
Wondering where to stay while in the Ogden
area? Surrounded by mountains and not far from downtown Eden
is Trapper's Ridge at Wolf Creek. Guests in the beautiful,
single-family, three-bedroom homes have full use of a
community clubhouse with a fitness center, pool and hot tub.
Starting at $100 a night per bedroom and within easy driving
distance of area resorts, the avid skier couldn't ask for a
homier place to stay. It's a bit remote, however, for those
without access to a vehicle.
Or stay at the Red Moose Lodge in downtown
Eden, where hotel rooms start at $89. Powder Mountain runs a
roundtrip shuttle service from the lodge for $6.
Restaurants
When, or if, you have enough skiing, there
is no shortage of other things to do and certainly no shortage
of places to eat. Take time off the slopes for lunch at
Snowbasin, but you may need a nap before heading back out.
Three- and four-course meals are offered cafeteria-style.
Relax at large tables situated near windows with awe-inspiring
views of the skiers and mountains.
Away from the slopes is Rooster's Brewing
Co. Located in the heart of Ogden's Historic 25th
Street, Rooster's is a microbrewery serving up American fare
in a lively ambiance. Make sure to bring home a souvenir
T-shirt bearing the name of the brewery's famous beverage and
its infamous slogan: "Polygamy Porter - Take Some Home to the
Wives."
Have sushi at Tona, an omelet at Karen's Out
West Café or a curry or teriyaki rice bowl at Bistro 258, all
on 25th Street. Gourmet pizza at Alpine Pizza in
Eden is another option.
The kids might want just plain pepperoni,
but adults will want to try one of the pizza joint's more
original concoctions. Joe's Octoberfest pizza with garlic
butter sauce, sauerkraut, sausage, onions and mushrooms
smothered in mozzarella cheese comes to mind. Owner Jim Halay,
who says elk is great on pizza and has even tried Spam on
pizza, lets his employees come up with pizza combos, giving
each new idea a stint on the menu.
Sightseeing
Incorporate some history into your trip with
a visit to Ogden Union Station situated at the far end of
Historic 25th Street. All American servicemen
traveled through Ogden on the way to serve in World War II,
prompting the saying, "You can't get anywhere without going
through Ogden."
The train station houses five museums
including the Browning/Kimball Car Museum and the Browning
Firearms Museum, featuring 70 firearms designed by John M.
Browning.
If children are in your group, Ogden's
Treehouse Children's Museum is a must-see. All exhibits are
based on literacy, literature and the arts. In nearby
Huntsville, visit the Abbey of the Holy Trinity, home to
Trappist-Cistercian monks who chant and make and sell
flavored, creamed honey, a local favorite.
While in Huntsville, stop in for a beer at
the Shooting Star Saloon, the oldest, continuously operating
saloon in Utah. The ceiling is papered in $1 bills, and the
taxidermied head of a St. Bernard pokes out of one wall.
If you happen to be in Ogden during the last
week in January, the city experiences a bit of the Sundance
Film Festival at Peery's Egyptian Theater. The 1920s-era
theater, listed on the National Register of Historic Sites, is
an annual host site to this popular homage to film.
For more information on the Ogden area,
visit www.ogdencvb.org.
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Snowboarding
Surf the White Powder
by Dave Herpy
Snowboarding is a relatively young sport, with its origins
traced back only 40 years. Most people are somewhat familiar
with the sport; however, many people do not understand the
history behind snowboarding and believe inaccurate myths with
regards to the sport.
The roots of snowboarding can be traced to the snurfer, or
"snow surfer", a wooden snow surfboard that resembled
something of a long-board skateboard, without wheels, that was
controlled using a leash. It was first developed by Sherman
Poppen in 1965 for his children, then started being
manufactured the following year. Snurfers laid the foundation
for the evolution of modern snowboarding.
It was in the 1970s that new designs for snowboards were
developed by early pioneers such as Jake Burton (founder of
Burton Snowboards), Dimitrije Milovich, Tom Sims (founder of
Sims Snowboards) and Mike Olson (founder of Gnu Snowboards).
By the 1980s, a handful of companies had snowboards on the
market.
Early snowboards typically were banned from the majority of
ski resorts because they were difficult to control. It wasn't
until the 1990s that snowboarding began to be accepted at ski
resorts across the country.
Snowboarding now accounts for 25 percent of all winter
sport participants, according to About.com. In Ohio, the
number of snowboarders seems to be almost even with the number
of skiers at local resorts. "Snowboards hit their peak a few
years ago, at least here at Alpine Valley," said Julie
Plickert, office manager for Alpine Valley in Chester Township
in Geauga County. "I'd say it's 50/50."
Despite the growth and popularity of snowboarding, there
still are many myths associated with the sport. One is that
you can get seriously injured by snowboarding. That is true if
you ride beyond your abilities; however, you can get just as
seriously injured from skiing.
The key is to start off easy and always ride under control.
It is when you ride beyond your abilities that you will get
hurt. If you're a beginner, take a lesson from a certified
snowboard instructor. They have been trained to teach you how
to ride.
According to the Boston Mills/Brandywine's Web site,
"Instructors are selected based on an intense preseason
training program. They must pass extensive on-snow, oral and
written examinations before they can become instructors.
Clinics continue throughout the season to insure that Boston
Mills/Brandywine instructors continue to improve their skiing
and snowboarding teaching abilities." The resorts are in
Summit County.
Another myth is that snowboarding is more difficult than
skiing. That depends on your balance and coordination. Some
people, just like in other sports, are natural athletes.
For beginners, snowboarding seems to be more difficult than
skiing. The learning curve for snowboarding, however, is much
greater than that of skiing, meaning that once beginners
master the basics of riding, they progress at a much greater
rate than beginning skiers.
Because we live in and around the Snow Belt, Northeast
Ohioans should learn to embrace the snow instead of hating it.
One way is by snowboarding.
Northeast Ohio is a great place to learn how to snowboard.
There are a couple of local resorts. For more experience
riders, there also are bigger resorts within a few hours of
Northeast Ohio.
Local resorts:
Alpine Valley, Chesterland
Slopes/trails: 11 (1 beginner, 3 intermediate and
7 advanced with 2 terrain areas)
Skill level: 9% beginner, 27% intermediate, 64%
advanced
Lifts: 7 (1 quad, 1 double, 5 surface) with an
above-average uphill lift capacity
Snowmaking: 100% coverage
Vertical drop: 230 feet
Equipment rental: $25 for snowboard package, child or
adult
Night skiing: Yes
Ski school: Yes
Boston Mills/Brandywine Ski Resorts, Cuyahoga Valley
Slopes/trails: 19 (6 beginners, 7 intermediate and
6 advanced with 3 terrain areas)
Skill level: 20% beginner, 40% intermediate, 40%
advanced
Lifts: 19 (4 quad, 5 triple, 2 double, 7 surface, 1
conveyor lift) with the capacity of moving 20,000
skiers/snowboarders per hour
Snowmaking: 100% coverage
Vertical drop: 240 feet
Equipment rental: $26 for adults (13 and over), $21 for
juniors (12 and under)
Night skiing: Yes (Late-night sessions Friday and
Saturday until 3 a.m. at Brandywine)
Ski school: Yes
Other resorts:
Holiday Valley, Ellicottville, N.Y.
Slopes/trails: 56 (18 beginners, 19 intermediate
and 19 advanced with 5 terrain areas)
Skill level: 32% beginner, 34% intermediate, 34%
advanced
Lifts: 13 (2 high-speed quad, 8 fixed-grip quad, 1
double, 2 surface) with a total uphill skier capacity of
23,850 per hour
Snowmaking: 95% coverage
Vertical drop: 750 feet
Equipment rental: Ranges from $60 to $22 with
four-hour, eight-hour, night, combo and all-weekend, adult or
junior
Night skiing: 37 of 56 trails available for night
skiing
Ski school: Yes
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Profile
Multi-Sport Enthusiast Sees Competition from All Angles
There aren't many people who can happily clock
into work each day, but Hudson's Troy Smurawa has found the
perfect way to transcend the line between work and play.
Beginning as a recreational runner in his
undergraduate college years, Smurawa was looking for a
challenge. After completing several marathons, he decided to
expand his athletic horizons by trying his hand in a few
triathlons and duathlons. The diversity of the races was
appealing to him.
As Smurawa entered medical school, his
experience with multi-sport races had a profound effect on
him. "It influenced me to go into sports medicine," he says.
With many years of racing ahead of him, Smurawa
already has completed an impressive number of races, with 30
marathons, 6 IM triathlons, more than 35 half-IM triathlons
and more than 100 triathlons. His dedication to running and
multi-sports, however, doesn't end with his personal
experiences. He also is a sports physician at Akron Children's
Hospital's Sports Medicine Center, team physician for USA
Triathlon and a private coach and trainer for runners and
multi-sport athletes.
Smurawa credits his racing and training
experience with his success as a coach and a sports physician.
"I can help coach people to prevent injuries, but I also have
experience as an athlete," he says.
Because he is so in-tune with the athlete's
mindset, Smurawa's advice differs from that of other
physicians. After an injury, he says, some physicians
recommend that their patients limit their physical activity to
everyday tasks such as walking and yard work.
"[This advice] might not be the best thing
physically and psychologically for the athlete," he says. "I
will do everything I can to help that person return to that
level of competitiveness or training they want to."
Smurawa's work as a physician for the USA
Triathlon team for 15 years has taken him around the globe to
assist with the care of anywhere from 100 to 300 athletes at a
time. "Name a country in Europe, and I've probably been
there," he says.
Apart from his medical work, Smurawa is a USA
Triathlon-certified coach. In his coaching, he says, he takes
a performance-directed approach, stressing the quality of the
workout over the quantity. "Every workout [should have] a
purpose for your performance," he says.
When he isn't training athletes on site,
Smurawa offers Internet coaching through his Web site,
christianrunning.org. After communicating with athletes online
or on the phone, he develops a week-by-week training schedule
based on set goals, whether it's preparing for a race or just
getting back into shape.
"There are a lot of generic programs out there,
but they aren't adapted to your specific training goals or
your schedule," he says. "It's good to know how to increase
your workout and training appropriately, depending on how
you're doing or not doing."
Because of his busy schedule, he usually only
coaches four to six athletes per season via the Internet. He
also devotes some of his time to coaching youth athletes to
help mold their athletic development.
With a treasure trove of knowledge from his
long-standing career, he offers the following advice: "If
you're a novice," he says, "set realistic goals and develop a
realistic training program to develop those goals."
While he promotes focusing on weaknesses during
training, "rely upon your strengths for performance.".
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Gifts That Go the Distance
Looking for that perfect gift for the athlete in your life? If
you want to keep them warm, up to date with the latest
technology or buy them something they might not otherwise buy
for themselves, here are some ideas from local retail shops to
help make this holiday season very merry.
NiteRider MiNewt.X2 ($189.99)
Century Cycles
Medina: 330-722-7119
Peninsula: 330-657-2209
Rocky River: 440-356-5705
www.centurycycles.com
What makes the MiNewt.X2 so great? By incorporating a new,
high-powered LED and superior optics, the output is
super-bright and the run time is longer. Yet, the MiNewt.X2 is
not clunky, heavy or difficult to handlebar-mount. With a
titanium finish added for protection and no bulb to break, it
is durable and will light your way reliably on road or trail.
The NiteRider MiNewt.X2 performs great, looks cool, won't
break the ban, and makes riding more fun - our major criteria
for a great cycling gift.
ASSOS Limited Edition 6-day race kit ($195) 
HubBub
8005 Mayfield Road,
Chesterland
(800) 888-2027
(440) 729-2499
(440) 729-2213 (fax)
info@hubbub.com
ASSOS Limited Edition 6-day race kit $195 (includes jersey,
socks, cap). ASSOS of Switzerland manufactures the finest
cycling apparel anywhere. Since 1970, ASSOS has been designing
state-of-the-art fabric for cyclists. The inspiration for
Limited Edition 6-day race kit stems from the mid-1900s,
six-day race era.
EarthWords Nature Shops of Cleveland Metroparks
Three shops in CanalWay Center/Ohio & Erie Canal
Reservation (216-206-1003) in Cuyahoga Heights, North Chagrin
Nature Center/North Chagrin Reservation (440-449-0511) in
Mayfield Village and Rocky River Nature Center/Rocky River
Reservation
(440-734-7576) in North Olmsted.
Yaktrax Pro ($27.95)
A traction device for the shoes, which is great for the
active winter enthusiast. It has a unique, spikeless, patented
coil design unlike other products on the market. It is made
with high-strength, abrasion-resistant, 1.4mm steel coils and
heavy-duty, natural-rubber material. It easily conforms to the
shape of a boot or shoe and provides 360 degrees of traction
on snow and ice and can be worn in temperatures as low as
minus-41 F.
Garmin Forerunner 205: $215, 305: $325
Fleet Feet
114 E Aurora Road, Northfield
330-908-3234
Ever want to know the exact speed, distance, time and
calories burned on a run? Now you can. Both models include a
high-sensitivity GPS receiver and a number of course options.
The 305 also includes a wireless heart-rate monitor. Get all
the data you need and track your progress at the same time.
Use for running, walking, biking and even indoor use with the
optional foot-pod accessory.
Wraptor Stability eVent by Teva ($110)
Vertical Runner
134 N. Main St., Hudson
Phone: (330) 656-1176
www.verticalrunner.com/index.asp
Wet, uneven terrain is no match for Teva's Wraptor
Stability eVent. The Wraptor is ideal for the outdoor athlete
looking for versatility, stability and cushioning. This unique
trail shoes includes Wraptor's Fit technology, which allows
the runner to quickly and easily slide in and out of the shoe,
as well as the ability to make adjustments on the fly.
Holiday Valley
716-699-2345
Route 219, Ellicottville, N.Y.
Inn at Holiday Valley
Romance Ski & Spa Package is
just one of 12 unique packages Holiday Valley is offering this
ski season. Wintertime is a romantic time. Bring your honey to
Holiday Valley and snuggle after a day on the slopes (two
adult lift tickets). This hot package includes a Swedish
massage and dinner at the Hearth Restaurant (voucher maximum
$50 value).
www.holidayvalley.com/lodging.cfm?subpage=671
Additional Getaway packages:
- Just the Girls Getaway Ski Package
- Brew 'n' Boards Guys Getaway Package
- Couples Ski & Spa Package
- Romance Ski & Spa Package
- Sweet Dreams Ski and Lodging Package
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