Connecticut USA Car Show 2014

Front Page, NewsTicker, Uncategorized on September 12th, 2014 No Comments

      Join us Sunday September 28th, at the Connecticut Street Rod Association’s Annual CT USA Car Show!

CSRA will once again present the Ct. USA Car Show at Hammonasset State Park on September 28th, 2014. The show runs from 9:00 AM till 3:00PM rain or shine. Street Rods, Antiques, Trucks, Show Cars, and Bikes are all welcome. October is Breast Cancer Awareness month and all proceeds generated from this show go to the Ct. Women’s Breast Health Initiative. Donations are $5.00 per person. There will be a 50/50 raffle as well as many give aways.

Connecticut USA Car Show 2014

For more info call: 203-697-9113

The Connecticut Street Rod Association has been around for over thirty-eight years, organizing events and serving their communities by making donations to their favorite charities. The CT Breast Health Initiative has been a recipient of their generosity for the past 14 years, making the CSRA one of our longest running sponsors for the CT RACE IN THE PARK. Learn more about CSRA here.

Connecticut USA Car Show 2014

Raise Your Glass – Charity Event

Front Page, Uncategorized on September 11th, 2014 No Comments

Raise Your Glass

Thank you for your support!

Front Page, Uncategorized on September 10th, 2014 No Comments

2014-Belkin-thanks-you

Thank you to all the volunteers, sponsors, and participants that made the 11th Annual Howard H. Belkin Memorial Golf Tournament a huge success!

2014 Howard Belkin Golf Tournament

Uncategorized on June 10th, 2014 No Comments

Please Join Us on Monday, September 8th!

Click anywhere on this image to see the complete description of the tournament.

The Cool-Down: What’s Next? Taking Time Off, Starting Up Again

NewsTicker, Uncategorized on May 12th, 2014 No Comments

You’ve spent weeks preparing for your race, focusing on crossing the Finish Line and accomplishing your goals.  Now, what about after the race?

*Physical recovery after a 5K isn’t a lengthy process, but you still need to take some time off to recharge, and to also avoid the post-race excitement The Cool-Down: What’s Next? Taking Time Off, Starting Up Againtemptation to immediately train right away for your next event.  It typically takes about one day to recover for every mile that you raced.  After your 5K then, you can plan to resume normal training if you choose after just three days.  From May 11 through May 14  it’s fine to completely rest, or to walk or jog for the same number of minutes that you’d usually run on average training days. If you’re worried about losing conditioning and giving up the progress that you made building up to the race, put those fears aside.  In fact it’s during the recovery process that our muscles repair themselves and become even stronger, so invest in a few days off for yourself.

* While recovering, take some time to analyze your race, and to use your experience as background to help you to prepare for upcoming races, or general running experiences.  What went well?  What could be improved upon? What about the race was the most exciting for you? This is also a good time to re-evaluate your training program and to select new goals. A few suggestions to mull over, from competitive racing goals to a variety of non-competitive goals:

*Racing Goals:

>The safest, least competitive racing goal would be to extend the distance of your longest race to date.  If Saturday’s 5K was your longest effort, you could think about entering a race that’s in the 4-mile to 10K range.  Finishing will continue to be a reward; only now the distance will be a bigger challenge.

>Other competitive goals are to improve your time over the same distance, then to improve your time over a variety of distances.  Record your PRs (Personal records) and then set about on improving them over time.

>A more competitive goal is to aim to place in a race (overall, or within your age/and or gender category).  Or, aim to finish within a certain percentage of the field or your age group.  Percentages often sound more impressive, as in saying that you finished in the top 50% of the NYC Marathon vs. finishing 15, 132nd!

*Non-Competitive Goals:

If you don’t love competition, there are plenty of other ways beyond racing to define success for yourself as a runner or fitness walker and to find the inspiration you need to stay active.

>Experiment with different types of terrain, perhaps taking your running off road onto the trails.  Trail running has an entirely different feel than road running, so dedicating a few workouts per week to it would both challenge you and give you a specific non-racing goal to pursue.  This may also be a good time to try out some of the fun ‘Adventure’ races, like the Muddy Buddy series.

>Beef up the social aspects of running by looking into running/walking groups, or by setting up your own group comprised of friends/family.  Particularly if you typically workout alone, you may find this more social approach to be both a welcomed change, and a challenge to stay accountable.

>Many runners like to follow a structured training plan with no intention of actually racing.  You might enjoy the prospect of challenging yourself with increased distance or paced runs simply to see your own improvements in those areas.

>Even without a formal training plan you could challenge yourself by giving every workout/ run/walk a dedicated purpose.  One day might be speed work, another slow paced longer distance and/or hill repeats, and yet another a recovery/social run with friends.  Your aim here is to mix things up but to make sure that every workout has a definite purpose and to know what the benefits will be before you head out the door.

So, once you’ve celebrated your success from The Race in the Park, give yourself a bit of down time before setting up your next competitive or non-racing goal…Then  spice things up and enjoy the ride!

It was wonderful to be involved with you during your CT Race in the Park training…You Rock the House!…And the ‘Word of the Day’ is…Thank You!

Best,

Pam Landry

Pam Landry

Dedicated CT RACE IN THE PARK Coach

The_athletes_edge@yahoo.com

photo credit: Ed Yourdon via photopin cc

Thank you!

Uncategorized on May 12th, 2014 No Comments

Race Day Survival Kit

Uncategorized on May 7th, 2014 No Comments

Not sure what to pack in your 5K Race Day bagWith these basics and beyond, you’ll be more than good to go!

 Race Day Survival Kit

Essentials:

 

Nice to Have:

Food & Fuel:

Miscellaneous:

Running shoes, Socks Hat, Visor, Headband Bagels, Energy Bars Body Glide (anti-chafe)
Sunscreen Warm-up gear/Jacket Sport Drink, Water Lip Balm
Prescription Eye Wear IPod/Mp3 Player Sport Gels (pre-race) Extra Safety Pins (bib)
Orthotics Cell Phone/Camera Peppermints(GI Issues) Band-Aids
Watch or GPS Spare Batteries, Charger Ponytail Holders
I.D./Race Confirmation Moisture Wipes Sunglasses
Cash Post-Race Slides/Sandal Tylenol, Allergy Needs
Bib # Towel Keys
Inhaler (If needed) Arm Warmers Extra Run Shoe Laces
Directions to Event Compression Socks
Your Defined ‘Why’ for Racing Race Day Mantra
Warrior Attitude! Post-Race Dry Clothes

 

Pencil in any additional items, and then use this checklist as you pack your gear bag and you’ll be golden!

Best,

Pam Landry

Pam Landry

Dedicated CT RACE IN THE PARK Coach

the_athletes_edge@yahoo.com

photo credit: TimWilson via photopin cc

5K Logistics and Strategy

Uncategorized on May 6th, 2014 No Comments

The 5K may be short, but it isn’t necessarily easy.  Depending upon your goals, racing intensity may trump the short distance. Everyone though, can benefit from planning out the logistics for race day, along with having a definitive race strategy.  Here are a few tips on how to set yourself up for success on May 10.

Race Logistics:

> Pre-register:  Most events allow race-day entry, yet higher fees and longer lines are great incentives to commit early and to pre-register.  5K Logistics and Strategy

>Review the Course:  Check the online course map and be familiar with the number of hills that may be on the course, and where they appear.  It’s also good to check how many turns are involved and where they are so you can position yourself wisely ahead of time to run the tangents. Knowing about any/all course landmarks will also help to keep you aware of your position throughout the race.

>Getting There: Double-check the Start Time, travel directions, travel time duration, parking facilities, road closures and any Start Line shuttles so you can arrive at the Start on time, relaxed, and ready to roll.

>Meals:  If eating at home, make sure you have the foods available that you’ll want the night before the race and for your race morning breakfast.  If away from home, find out what restaurants will be open and have the foods you want.  Set two alarms for race morning early enough so that you’ll have plenty of time to eat and digest before the start.

>Weather:  Get a head start on planning out your clothing/race gear needs by keeping up with the latest forecast for race morning.

>Race Bag: Pack carefully the night before. (Details of what to have will be in the next blog, so stay tuned!)

>Emergency Contact:  Write down your emergency contact info on the back of your bib, along with any medical conditions that medical personnel should be aware of. Also double check that your name, gender and age printed on your bib are all accurate before you toe the line.

>Post-Race Meet-Ups:  Arrange a definite meet-up spot so that your family/friends can find you after you come through the Finish Chute, along with an approximate time that they can expect you.

>Start Line Positioning:  Line up in your appropriate pace corral (if the race has these) so that you’re running/walking with similarly paced individuals.  Doing so insures that you won’t block/slow down faster participants, or get swept into a pace that’s either too fast or too slow for you. Also make sure that your timing chip (if the race is using these) is attached firmly and properly to your shoe, or that it’s imbedded into your bib.

*5K Race Strategy:

Now that you’re all organized and ready to race, it’s beneficial to have a solid race strategy. Race strategy is simply a game plan for how to race. For those of you who are planning to ‘race’ on May 10, the 5K distance issues a special challenge:  Getting to the Finish Line before lactic acid takes control of your body, as you’ll be running close to your max aerobic capacity.  A few suggestions:

>Be Primed and Ready:  Line up aggressively but realistically for your pace.  Be alert and ready to go when the starter sets you off, and start no more than 5-10 seconds per mile faster than you want to average.  A good bet is to start at the pace you think you can average and pick it up a little along the way.  The ‘start slow and pick it up later’ strategy typically works better for races longer than 5K.

>Concentrate:  Racing 5K requires constant concentration.  It’s critical to keep pushing a steady pace while also monitoring your body’s signals so that you can make minor pacing adjustments quickly and effectively.

>Segment:  It can be helpful to break the 5K mentally into 4 segments:  First, second, and third mile markers, and the finishing tenth of a mile.  In Mile 1, find your rhythm and settle into a steady pace so that you hit the 1 mile mark at or slightly faster than race goal pace.  During Mile 2, pick up the effort slightly to keep on pace.  Push a bit more on Mile 3 to stay on pace and to move up a few places, focusing on good form.  With about 400-600 yards to the Finish, gradually accelerate and pick off other runners as targets. For the last few seconds switch to all-out gear, kick it in over the last tenth of a mile and put the hammer down as you cross the line! (Can you hear the screaming and applause yet?)

So, when you hone in on your race goals for May 10, keep in mind that…

“Chance favors the prepared mind”.

~ Louis Pasteur ~

Best,

Pam Landry

Pam Landry

Dedicated CT RACE IN THE PARK Coach

The_athletes_edge@yahoo.com

Ready, Set, Race! Pre-Race Fueling:

NewsTicker, Uncategorized on May 1st, 2014 No Comments

It’s always worthwhile to take some time to look at your pre-race fueling choices, with the aim of eating just enough to maintain your energy level and to give your system a boost.  The ingredients for a good pre-competition meal include both physiological and psychological factors, so a bit of experimentation is often needed to assess what foods you enjoy along with what your body will best tolerate prior to exercise.  Although we’re each an ‘experiment of one’ when it comes to pre-race fueling, some general guidelines may be beneficial.

*Pre-Race Nourishment:

What you eat before competition has 4 main functions:Ready, Set, Race! Pre-Race Fueling

>To help prevent hypoglycemia (low blood sugar), which can result in light-headedness, fatigue, blurred vision and indecisiveness.

>To help settle your stomach, absorb some of the gastric juices, and abate hunger.

>To fuel your muscles, both with food eaten in advance that is stored as glycogen, and with food eaten within an hour.

>To pacify your mind with the knowledge that your body is well fueled.

*When running a 5K, you can enjoy any tried-and-true foods that digest easily and settle comfortably. About 2-3 hours pre-race, have a light 200-400 calorie meal (depending on your tolerance), such as low-fat yogurt and a banana, or 1 to 2 sport bars, tea or coffee and 8-16 oz. of water.  Allow 1-2 hours for a liquid meal, such as a smoothie, and less than an hour for a small snack. *Faster runners…Remember that you may need more digestion time before intense racing, as your muscles require more blood during intense exercise than with moderate or low intensity efforts, so your stomach may get only about 20% of its normal blood flow during hard efforts, which slows the digestive process.

*Limit high-fat proteins such as cheese, full-fat dairy or peanut butter as these take longer to empty from the stomach because fat delays gastric emptying.  Low-fat protein such as poached eggs or low-fat milk with cereal are generally good choices. Limit high-fat foods as well (such as bacon) to avoid GI problems, along with high-fiber foods (bran cereals, or high-fiber sports bars, or any food that has more than 3 grams of fiber per 100 calorie serving).

*Be cautious of sugary foods (such as soft drinks, jelly beans, or even maple syrup or some sport drinks) to avoid a drop in blood sugar that may leave you tired or light-headed.  If you must have a bit of something sweet, the best bet is to eat it within 5 to 10 minutes of the event as this short time span is too brief for the body to secrete excess insulin. (The hormone that causes low blood sugar).  Since the body stops secreting insulin when you start to exercise, you should be able to handle this sugar fix safely.

*Dehydration actually enhances the risk of intestinal problems, so be sure to practice getting in 8-12 oz. of fluids pre-workouts during training, so that your GI system will be ‘trained’ by race day as well.

A Timeline for a 5K Race might look Like This:

*2-3 hours before- Toast with jelly and a banana, or low-fat yogurt plus 16 oz. water

*During Race-Nothing…No need to take in calories for this short race.

*30 Minutes After-Low-fat yogurt or other small snack with protein to help recovery.

*1 Hour After-A real meal, like a veggie omelet and a piece of fruit, so you replenish your body with healthy fuel.

Breakfast really IS for Champions on Race Morning, so have a solid Game Plan for good nutrition in place…Your body will pay you back when you zip across that Finish Line!

Best,

Pam Landry

Pam Landry

Dedicated CT RACE IN THE PARK Coach

The_athletes_edge@yahoo.com

photo credit: Juanedc via photopin cc

Head Check: Anxiety-From Pumped to Panicked

Uncategorized on April 28th, 2014 No Comments

Anxiety is present in competitive sports and in many life events, yet its presence is not always negative.  One of the positive consequences of anxiety is an increase in effort and preparation, which can result in an optimal performance.  Too much anxiety however can interfere with preparation efforts and result in changes in muscle tension, inefficient activity, difficulty making decisions, negative focus, and ultimately, reduced enjoyment and self-confidence. Since pre-performance stress is a natural occurrence, the goal is to manage this stress so that it enhances your performance.

Strategies and Techniques for Dealing with Pre-Competitive or General Event Anxiety

*Re-examine Your Philosophy of Athletic Participation*

 Reviewing your foundational beliefs can help to put your performance in perspective and give a deeper meaning to your reasons for Head Check:  Anxiety-From Pumped to Panickedpursuing excellence. Remind yourself of “why” you chose to take on any given endeavor, and the many ways in which you’ve successfully responded to that “why” question.

*Develop a Relaxation Ritual*

Recognize when your thoughts and feelings are creating unwanted tension, and take several mini-relaxation breaks during the day to avoid a big increase in muscle tension. Consider using progressive muscle relaxation to reduce physical anxiety and insomnia in the days before an important event.  One effective method is to first tense a muscle group and then relax it, traveling down all muscle groups from head to toe. The contrast between increased tension and relaxation improves awareness of tension and facilitates the relaxation response.

Another relaxation technique is outward focus, which consists of shifting from excessive internal focus to specific events or items on the outside.  You may find it difficult to stop worrying, but you can learn to focus on something else for a while. Pre-competition routines can often accomplish this function, as you learn to focus on a specific aspect of a task as a diversion.

*Use Simulation Training in Training/ Practice*

During practice sessions, replicate and incorporate many of the exact conditions that you will face in your upcoming event to help you to adapt to similar conditions on the day of the event. For an athletic event for example, choose to simulate a variety of weather conditions, race hydration, refueling techniques, specific types of terrain, race day pacing, etc.

*Avoid Over-Emotionalizing about the Upcoming Performance*

Take a composed approach to your upcoming event by focusing on things you can controlproper execution of technique, nutrition, pacing and rest, for athletic events, for example.  It’s also helpful to establish several goals for the same event; i.e. a time goal range, plus a personal enjoyment goal, plus a learning goal.  Having several event day goals can help to avoid the stress associated with focusing solely on winning or performance outcomes. Focus on the “process” of performance and recognize the event setting as an opportunity: to be with teammates for example, to work toward personal goals, to travel or to experience the support of family, friends and coaches while having fun along the way.

*Use Visualization or Mental Rehearsal to Anticipate and Prepare for Competition*

Rather than worrying about what will happen once the event begins, you can picture yourself in various performance situations and consistently rehearse in your mind an effective response to the “what ifs” of performance.

*Use Thought Stopping and Replacement to Develop Pre-Performance Arousal Control*

Create a thought-stopping cue (word/phrase/image) and insert this as soon as you catch yourself saying/feeling negative statements that contribute to anxiety. You can then either immediately replace each negative statement with a more constructive one that will motivate and relax you, or develop a “neutral” thought before you transition from a negative one to a helpful one.  Switching to an external focus and using deliberate breathing are some ways to make that transition smoother. Practice this skill until it becomes automatic for you.

*Surround Yourself with a Support Group That Is In Control, Calm, and Confident*

Being around supportive, positive people will provide you with emotional support as your event draws closer.  Coaches, family, friends, colleagues and teammates can all provide emotional security, encouragement and reassurance. Remind yourself that it’s OK to have butterflies just as long as they fly in formation!

So, this week, keep this wise quote in mind, and feel your power every day…

        “You must learn to be still in the midst of activity and to be vibrantly alive in repose”

~ Indira Gandhi ~

Best,

Pam Landry

Pam Landry

Dedicated CT RACE IN THE PARK Coach

The_athletes_edge@yahoo.com

photo credit: adropp via photopin cc