There is a property sale on here!!! RT @garyprosperity: Twitter come to Dublin, please http://bit.ly/dIGJF8 #twittercometodublin RT
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Monday 13 December 2010
There is a property sale on here!!! RT @garyprosperity: Twitter come to Dublin, please http://bit.ly/dIGJF8 #twittercometodublin RT
Friday 5 November 2010
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Skating missionary on a budget drops by local strip club!! RT @craigxxxchurch: you gotta see this to believe it. http://ping.fm/MreBU
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Skating missionary on a budget drops by local strip club!! RT @craigxxxchurch: you gotta see this to believe it. http://ping.fm/MreBU
Thursday 4 November 2010
My marathon story: The power of encouragers!!!! Dublin City Marathon 2010
25th October 2010 was my 4th time doing the marathon distance. It is amazing how quickly I forgot just how difficult the marathon is. At mile 20 in my first Marathon (2004) I promised myself that I would never do another one but there is something about it that keeps drawing me back. I think that the draw may be that I learn so much about life from each event.
This marathon preparation began when I started jogging regularly again about a year ago. I lost a lot of weight quickly and that encouraged me to keep running because it was easier to run when I was lighter and I could cover more distance without the extra pounds.
My strategy in training (for anyone interested in losing some weight) was to go as slow as possible for as long as distance as possible. Whenever I got tired I just tried to slow down a bit more rather than stopping. I wasn't too worried about heart rate zones or exact times and both distance and time quickly increased. I find that when I run for the fun of it that I love the process. When I constantly run to hit heart rate zones or training schedules then I find that the process loses its appeal. I have to say that changes when I run with a running club. I find it fun to just show up and work to someone else's program.
In January I started doing a lot of housework. Painting, lifting, raking etc etc. I actually stopped running for almost 2 months but I knew I was still in good shape from all the DIY work. At this point my friend Alan convinced himself and then me to do the Dublin City Marathon as a fundraiser for Generation Text. We decided to give it a go and to try to convince another 38 people to do it. If we got 40 on the team then we would be able to buy a mini-bus for the kids project which we need to get to more kids and to make the project more efficient.
There is still a fundraising gap of €10,000 approx for the bus so the marathon efforts don't feel like a complete success but the process of convincing other people to join us was really rewarding in itself. 13 of us participated in the Dublin City Marathon for Generation Text. It is a wonderful feeling to know that Alan & I had helped to convince these people to do something so worthwhile and challenging. I think that I will find it easier to ask more people next year because I'll be reminded of what a gift it is to them as well as the obvious gift it is to have fundraisers for the charity.
Six weeks before the marathon I went out for a long run. I tried to jump to increase my distance too much (ego) and ended up damaging my left knee. It didn't feel right to run on it until the week before the marathon. I had to put a set of orthotics (custom made insoles) into my runners which felt like I was jogging in work shoes rather than trainers.
I've made enough silly mistakes in fitness events to know that I was severely underprepared for this marathon. Therefore I focused obsessively on getting the basics right. Controlling the things that were within my control. I made sure I had the little things lined up that can make a big difference: The ideal socks, blister treatment in my pocket, I stayed well hydrated in the few days leading up to the marathon and avoided any new foods. I did nothing on race day that I hadn't done in training. I try to eliminate stress on the day of the event and the day before the event by doing as much advance planning as possible. I try to leave all the marathon clothes lined up and a checklist of everything else beside it so that on the day of the event I never have to go looking for something or to make a big decision. When I lose my cool on the morning of an event then I find it has a disproportionate and negative impact on the event. The event itself reminded me that, like everything in life, the marathon is all about getting the basics right.
The run itself was wonderful. I love watching the diversity of emotion. The excitement of a thousands of people before the gun goes off. The spectators' mix of admiration and fear as they watch their loved ones set off. The sense of occasion, comradery and nervousness carries you through the first few miles in a trance (which is why it is so easy to run at a much faster pace than your training pace.)
I was reminded at mile six when I saw my beautiful wife waiting for me and encouraging me on, just how vital encouragement is. That was my big lesson of the Dublin Marathon 2010: Encouragement is the difference between walking with my head down and just enduring life and striding along with a smile and knowing that I will finish with a sprint. Encouragement is one of those rare gifts in life that benefits everyone and that you can't seem to hurt anyone by giving too much of.
It meant the world to me that Cara would give up her time to just encourage me on my run. I knew she was going to be at the 6 mile point and it kept me excited for the first hour. Sharing the moment with her at the end took the wonderful moment and shone a magnifying glass over it. It was my first time to cross the marathon line as a married man. I met friends at approx 9 miles, halfway, just after halfway, 19 miles 21 & 25 miles. Without exception these were turning points in my race. In hindsight each person and point of contact had an effect on my run. Seeing them reminded me to smile or to take in the moment, to slow down, to take a little rest.
The encouragers reminded me that although I've to run life on my own most of the time that there are people who care, people who know there is a finish line for me and they care about my journey as well as the destination. The marathon seems to give us permission to let each other know that we see the struggles in life and that we care. I often thought that the encouragers were finding it as rewarding as the runners did . At mile 23 I was walking and a complete stranger started to shout at me and insist that I could run the rest of the distance. I was so shocked and surprised at her insistence and ferocity that I didn't even question her - I just started running and I ended up running the whole way to the finish line.
Having had 10 days to process all of this I had an 'aha' moment. It has suddenly dawned on me how the lesson of the encouragers on marathon day is so relevant to the cause we were fundraising for. The purpose of Generation Text is to come alongside children who might be having a difficult time and to encourage them. I've been working in this area for over three years and I sometimes find myself asking 'is this worth it?', 'are we wasting our time here?' because the results are so hard to gauge. It is rare in life that any child will return to us and say ' thanks for that pep talk, smile or clap on the back. I've decided to go to college!'. The kids project is all about investing in the children. It is hard to keep investing in anything when you can rarely see the results. The marathon encouragers reminded me that the results of encouragement are tangible, real and significant but they are only tangible to those of us on the receiving end. They are rarely visible from the outside world that gives them.
Thanks for the encouragers in my life like you Cara (you may be the only person still reading!) and to everyone else too.
Don't stop believing!!!
Michael T. Rossney
The Energy Coach Consultancy & Training
Mobile Phone: +353 087 960 88 33
skype: Mike Rossney
If you'd like to sponsor me in running the Dublin City Marathon for Generation Text please click here
"Work like you don't need the money. Love like you've never been hurt. Dance like nobody's watching."
- Satchel Paige
Wednesday 3 November 2010
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Hi guys (yeah men only!),We're running an event in Gardiner St@7pm 2nite 2 combat human trafficking. See link: http://liten.be//6rsVu
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Hi guys (yeah men only!),We're running an event in Gardiner St@7pm 2nite 2 combat human trafficking. See link: http://liten.be//6rsVu
Sunday 31 October 2010
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Enjoying a cuppa at @Twistedpepper with my bro @rozling . Open on sundays here. Thanks for the taster! http://ping.fm/u2Fj6
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Enjoying a cuppa at @Twistedpepper with my bro @rozling . Open on sundays here. Thanks for the taster! http://ping.fm/u2Fj6
Saturday 30 October 2010
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This is a video of Rach and Phil martin in dublin city marathon 2010 RT @MichaelRossney: http://post.ly/18QjC
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This is a video of Rach and Phil martin in dublin city marathon 2010 RT @MichaelRossney: http://post.ly/18QjC
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http://ping.fm/qKsPc we just created this video on YouTube for Rach & Phil Martin.....
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Thursday 28 October 2010
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http://ping.fm/m8gQI" width="300" />Really enjoyed speaking @ IDK conference2day. Every participant completed boardbreak http://ping.fm/m8gQI
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Really enjoyed speaking @ IDK conference2day. Every participant completed boardbreak http://ping.fm/m8gQI
Saturday 16 October 2010
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RT @juicemaster: 'The Milky Bars are On You' - my response to the new Nestle "health" campaign http://bit.ly/92tR6H
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RT @juicemaster: 'The Milky Bars are On You' - my response to the new Nestle "health" campaign http://bit.ly/92tR6H
Friday 8 October 2010
Thursday 30 September 2010
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Any hope of this from Irish banks????? RT @AP: AIG has announced a plan to repay the bailout money it received: http://apne.ws/bAw2zw -EC
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Any hope of this from Irish banks????? RT @AP: AIG has announced a plan to repay the bailout money it received: http://apne.ws/bAw2zw -EC
Tuesday 7 September 2010
Friday 3 September 2010
Tuesday 31 August 2010
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I'm chuffed & excited that I've been asked to speak on self esteem @ the Irish Deaf Kids http://liten.be//DPhbX teens workshop on 28th Oct..
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I'm chuffed & excited that I've been asked to speak on self esteem @ the Irish Deaf Kids http://liten.be//DPhbX teens workshop on 28th Oct..
Monday 16 August 2010
10 weeks to go until Dublin Marathon. If you'd like to walk/jog/run it for Generation Text please let me know...http://ping.fm/2Vj1Q
Friday 6 August 2010
Friday 30 July 2010
Embarrassing quotes from the iPhone 4 queue this morning...
I couldn't resist queuing up for the new iPhone 4 this morning. I showed up at the store on Main St. Swords a bit over an hour before they opened up. The store only had 9 units in stock and there were about 15 people in the queue. Met some equally nerdy guys there. Here are my 3 favourite geeky quotes of the morning......
- From a man in his 30's @ approx 7.15am 'Oh time, COME ON!'
- From a man in his 30's @ approx 7.30am 'The new higher resolution screen will be great for reading comics'
- Conversation between 2 men in their 30's: 1. 'What time did you get here at?' 'response '5am' 'Would you have queued all night if there had been a queue?' response 'Yes, but I called in at midnight last night and there wasn't anybody queuing yet!'
Thursday 29 July 2010
Monday 26 July 2010
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Hope so too!RT @breakfastnt: Does anyone know if Ken and Gerry www.32marathons.com have a film crew with them? I sincerely hope they do....
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Friday 23 July 2010
Friday 16 July 2010
Thursday 8 July 2010
Wednesday 7 July 2010
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Would you like to be a volunteer mentor with Generation Text? Training Mon 19th Jul http://ping.fm/zVR5a
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Would you like to be a volunteer mentor with Generation Text? Training Mon 19th Jul http://ping.fm/zVR5a
Saturday 3 July 2010
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@ reg 2 run half marathon with the 32 marathons in 32 counties gang. Michael O'Leary is running 2.. Nervous!! http://ping.fm/yFc0u
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@ reg 2 run half marathon with the 32 marathons in 32 counties gang. Michael O'Leary is running 2.. Nervous!! http://ping.fm/yFc0u
Friday 2 July 2010
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THANK YOU to the team & social committee of http://Hostelworld.com/ who just donated generously towards the new generation text minibus....
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THANK YOU to the team & social committee of http://Hostelworld.com/ who just donated generously towards the new generation text minibus....
Thursday 1 July 2010
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Anyone interested in running a 1/2 marathon on Sat morn with the 32 marathons in 32 days guys? http://ping.fm/RVML5
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Anyone interested in running a 1/2 marathon on Sat morn with the 32 marathons in 32 days guys? http://ping.fm/RVML5
Monday 14 June 2010
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Maybe a smidge too late...RT @RTEbusiness: Call to ban full recourse mortgages: Full recourse mortgage lending has... http://bit.ly/aStHnc
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Maybe a smidge too late...RT @RTEbusiness: Call to ban full recourse mortgages: Full recourse mortgage lending has... http://bit.ly/aStHnc
Monday 7 June 2010
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For iphone geeks- Looks like we'll see iphone4 in Ireland in September.. details here... http://bit.ly/dzO4rf
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For iphone geeks- Looks like we'll see iphone4 in Ireland in September.. details here... http://bit.ly/dzO4rf
Saturday 5 June 2010
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RT @your1stmarathon It's never too late to become a marathon runner http://bit.ly/au0uH9
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Thursday 3 June 2010
A Mini Marathon Must (Part 3): What should I eat before, during and after the 10k mini-marathon?
A Mini Marathon Must (Part 3):
What should I eat before, during and after the 10k mini-marathon?
You should ideally take in carbohydrates 60-90 minutes prior to exercise. This can be a bit of a balancing act between making sure you have enough energy to complete the event and making sure you don’t eat too much or worse still - the wrong kind of food. So what are the wrong kinds of foods to eat before exercise? If you eat foods that are high in fat or protein or foods with a lot of fibre in them a few hours before exercise then you are much more likely to cramp up and to get a ‘stitch’ which is an acute pain in the stomach. Obviously also if you eat a huge meal before exercise you are likely to feel sleepy, sluggish and bloated.
I personally like fruit before exercise. It has plenty of carbs and is easy for the body to assimilate. I don’t like using sugary drinks or pouches of sugar gels during exercise. It shocks the body and then there is a low after the ‘sugar rush’. Fruit gives you fast burning carbohydrates: apples, bananas (even though they have some fibre in them), I often mix these fruits together in a smoothie on the morning of an event or a big training session (juiced hard green apples which have a low G.I. rating, juiced celery blended with a banana and/or avocado to thicken it up). My body is used to this so I’m okay with it however if you are used to corn flakes every morning before your training runs then don’t do anything new on race day. Stick with what works for you in training and never try anything new on race day (See mini-marathon musts - Part 2.). If you are trying something new like a banana instead of a bowl of cereal then introduce it slowly. Perhaps start with half a bowl of cereal and half a banana.
As I mentioned in my first mini-marathon blog you should drink plenty of water before during and after every exercise session. The longer your training session the more likely you will be to need more carbohydrates during it. If you are doing a very long exercise event or training session then you may also want to get some salts in as you’ll lose plenty through perspiration. This isn’t necessary for a 10k run.
After exercise it is ideal to get some more carbohydrates in immediately. Fruit again is ideal straight after exercise. Fruit is also very high in water content so it naturally supplies the body with water as well as carbohydrates. Carbs immediately after exercise allow the body to recover quickly and start to restore itself. If you exercise and forget to nourish the body afterwards then your body knows it is running on empty and can go into shock to protect itself as it will feel like it is ‘starving’. Protein is also ideal straight after exercise to repair and muscle damage. This is vital because the muscle fibres take a hammering during a run and need protein to repair themselves.
Enjoy the event!
Michael T. Rossney
The Energy Coach Consultancy & Training
Mobile Phone: +353879608833 Email: michael@theenergycoach.ie
Special offer for June 2010 ONLY -- €99 for 3 Personal Training Sessions
Wednesday 2 June 2010
A Mini Marathon Must (Part 3): What should I eat before, during and after the 10k mini-marathon?
A Mini Marathon Must (Part 3):
What should I eat before, during and after the 10k mini-marathon?
You should ideally take in carbohydrates 60-90 minutes prior to exercise. This can be a bit of a balancing act between making sure you have enough energy to complete the event and making sure you don’t eat too much or worse still - the wrong kind of food. So what are the wrong kinds of foods to eat before exercise? If you eat foods that are high in fat or protein or foods with a lot of fibre in them a few hours before exercise then you are much more likely to cramp up and to get a ‘stitch’ which is an acute pain in the stomach. Obviously also if you eat a huge meal before exercise you are likely to feel sleepy, sluggish and bloated.
I personally like fruit before exercise. It has plenty of carbs and is easy for the body to assimilate. I don’t like using sugary drinks or pouches of sugar gels during exercise. It shocks the body and then there is a low after the ‘sugar rush’. Fruit gives you fast burning carbohydrates: apples, bananas (even though they have some fibre in them), I often mix these fruits together in a smoothie on the morning of an event or a big training session (juiced hard green apples which have a low G.I. rating, juiced celery blended with a banana and/or avocado to thicken it up). My body is used to this so I’m okay with it however if you are used to corn flakes every morning before your training runs then don’t do anything new on race day. Stick with what works for you in training and never try anything new on race day (See mini-marathon musts - Part 2.). If you are trying something new like a banana instead of a bowl of cereal then introduce it slowly. Perhaps start with half a bowl of cereal and half a banana.
As I mentioned in my first mini-marathon blog you should drink plenty of water before during and after every exercise session. The longer your training session the more likely you will be to need more carbohydrates during it. If you are doing a very long exercise event or training session then you may also want to get some salts in as you’ll lose plenty through perspiration. This isn’t necessary for a 10k run.
After exercise it is ideal to get some more carbohydrates in immediately. Fruit again is ideal straight after exercise. Fruit is also very high in water content so it naturally supplies the body with water as well as carbohydrates. Carbs immediately after exercise allow the body to recover quickly and start to restore itself. If you exercise and forget to nourish the body afterwards then your body knows it is running on empty and can go into shock to protect itself as it will feel like it is ‘starving’. Protein is also ideal straight after exercise to repair and muscle damage. This is vital because the muscle fibres take a hammering during a run and need protein to repair themselves.
Enjoy the event!
Michael T. Rossney
The Energy Coach Consultancy & Training
Mobile Phone: +353879608833 Email: michael@theenergycoach.ie
Special offer for June 2010 ONLY -- €99 for 3 Personal Training Sessions
Tuesday 1 June 2010
Mini Marathon Musts - Part 2 Dress rehearsals, drag queens & Orthotics...
Mini Marathon Musts - Part 2
Dress rehearsals, drag queens & Orthotics...
The simple rule for a comfortable and safe 10k or any other fitness event is to never try anything new on race day. Race day should be an exact replica of your last few training sessions in terms of what you wear, drink, eat, how you stretch and how you exercise.
One huge variable is the crowd. It is hard to prepare for running in a group as big as the mini-marathon. It’s easy to get either get caught behind a big group of people who are walking but who start off the race in the jogging section which is really frustrating. It is also easy to start off too fast with the excitement of running in such a big group, the encouragement of the crowd, the music etc. It really pays off if you can be disciplined in terms of going at your normal pace. If you are planning to jog or run then you’ll need to fight to get towards the front of the crowd to avoid getting caught behind the walkers.
Footwear:
If you need new runners then get them today. Don’t wait until 2 days before the event. They will take a while to ‘break in’ to get your body used to wearing them. If you are buying runners then get a pair of cross trainers. This just means that they have lateral support so they support the sides of your feet too. It’s always worth spending money on a good pair of runners if you can.
Orthotics:
If you suffer from knee or back pain or if you tend to run with your two feet slightly pointing towards each other or outwards then I strongly suggest going to a chiropodist who will analyse your gait (how you walk/run). This really helped me to deal with a knee/back problem and therefore I was able to continue run over long distances and my knee problem disappeared. It is expensive if you have to get a pair of ‘orthotics’ or custom made insoles designed to support your feet but if you do have to get them you’ll know your knees and back are safe and that every time you go for a jog it is helping to improve your posture.
Investing in a trip to a chiropodist and a pair of orthotics could save you operations, time off work, chronic pain. You can often get a pair that you can transfer from work shoes to runners to cycle shoes etc. While its a bit too close to Monday’s mini-marathon to start getting customised insoles it would definitely be worth considering if you plan to keep running after the big day or if you are considering continuing your training and doing the Dublin City Marathon in October.
Socks:
I’ve always found it worthwhile to invest in a pair of socks that are designed for runners. They have extra support and padding in key areas. Remember the golden rule though - don’t do anything new on race day. If you’ve a choice between a brand new pair of socks that cost you €20 on race day and your old smelly reliable pair then go with the old reliables!
Shorts Versus Tracksuit bottoms:
If at all possible then avoid wearing tracksuit bottoms. They are very heavy and when they get wet through rain, perspiration, water from water stations it’ll feel like you are trying to run through a swamp! If you’ve never done a 10k before then have a search on google images. You’ll find that almost everyone wears shorts. If you are self-conscious about wearing shorts then you could buy a pair of leggings. They are breathable and don’t get heavy if they get wet as they let the moisture through them. You can get a pair in Penneys in Dublin for no more than €15 or you could invest in a pair from one of the ‘brand names’ which will probably cost twice that but will last longer.
If you are planning to wear a new pair of shorts then try them out a few times first in case they chafe or don’t fit perfectly. Shorts that are designed for running tend to be small, light and gently lined to avoid chafing. If you are concerned about chafing then put some vaseline in the affected area before the race.
Underwear:
In terms of your own personal comfort this is probably the most important area on race day. Make sure you are wearing underwear that is designed for sport. The wrong material can cause a lot of pain over an hour. If you’ve ever experienced ‘joggers nipple’ then you’ll know what I’m talking about. Vaseline will only protect for so long… just buy proper underwear but like everything else do at least one dress rehearsal before the big day.
PS If you are running in drag as hundreds of men do in the mini-marathon every year then you’ll probably want to avoid doing dress rehearsals (if you’ll pardon the pun!). Make sure you bring some vaseline as costumes can chafe!!! If you are wearing a wig and a heavy costume then make sure to read my previous blog on hydration...
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