Why I love TEDx! By Michael Rossney

I have been a raving fan of TED talks since I first downloaded the inspirational podcasts since they became free (online) to the public in 2006.  I heard about them through another performance coach who I met in Australia called Tony Robbins.  Tony spoke at TED in California and is an inspirational chap himself! When I learned that free live and simlucasted TEDx events were coming to Dublin I was delighted!

In 2008 after watching Dave Egger’s TED wish myself and my wife Cara decided to implement some of his ideas and we used them in a youth group we ran which we renamed Generation Text.  We were based in Rialto in Dublin and had dozens of volunteers get the vision and join us to mentor children in cooking, gardening, creative writing and other educational and fun activities.

I was finally able to get hold of tickets and attended a TEDx Tallaght talk facilitated by Tallaght library recently (I also dragged two family members along).  It was inspirational to be a part of the ‘live’ TED community - and being there in person was much more engaging than being a 'spectator' online.

The original culture of TED events are very action focused and almost elitist.  TED speakers such as Bill Clinton or Bono were expected to speak at an incredibly high standard and they queued up to speak at TED because they knew that TED attendees are players on the stage of life, movers and shakers who are passionate about influencing society for the good!

The point is that there is no drifting off asleep during a live TED or TEDx event when you are in the room.  People are excited, engaged and they want to know where you stand on an issue.  There is an assumption that each attendee has an agenda which they are passionate about.  Networking is actively encouraged and even facilitated through the TED wish where attendees chose a speaker to present an idea or ‘wish’ where the community commits to support the winner’s vision. One of the recent TED wish winners was Jamie Oliver with his food revolution vision.

In contrast, as someone who ‘attended’ TED by podcast I can sometimes drift asleep during TED talks or forget to follow up on a great idea that I learn online because I watch podcasts on my phone or computer and generally on my own.

I would like to be a part of making TEDx Tallaght’s culture one where as attendees we are encouraged to engage, take ownership of the events and where there is an expectation that we take and implement the ideas from TED talks whenever possible.

In short, I’d like TEDx Tallaght’s culture to be more like the culture of the original TED events where ideas are spread but they are also followed up on instantaneously, where networking thrives and where community and collaboration are expected.

I’m passionate about TED because it is a place where big thinking and creativity are cherished and nurtured.  TED is a place where passionate, productive and entrepreneurial people flock to share ideas, to fill up with inspiration and for fellowship.

In Ireland, with so much doom and gloom about the economy events and communities like TEDx Tallaght are oases to entrepreneurial types with great vision.  Great ideas need to be nurtured and their fruit should be celeb

rated.  Great entrepreneurs, innovators and leaders should also be nurtured, invested in and celebrated - especially during tough times.
I’d like to be a part of growing this vision for TEDx Tallaght and have a few suggestions below on how I might be a part of that growth.  If you like the idea of making the TEDx Tallaght events a little more interactive and crowd sourced then drop me an email and let's make it happen!

Warm Regards
Michael Rossney
Michael at theenergycoach dot ie
The Energy Coach Consultancy & Training

 

Posted via email from The Energy Coach Blog

Why I love TEDx! By Michael Rossney

I have been a raving fan of TED talks since I first downloaded the inspirational podcasts since they became free (online) to the public in 2006.  I heard about them through another performance coach who I met in Australia called Tony Robbins.  Tony spoke at TED in California and is an inspirational chap himself! When I learned that free live and simlucasted TEDx events were coming to Dublin I was delighted!

In 2008 after watching Dave Egger’s TED wish myself and my wife Cara decided to implement some of his ideas and we used them in a youth group we ran which we renamed Generation Text.  We were based in Rialto in Dublin and had dozens of volunteers get the vision and join us to mentor children in cooking, gardening, creative writing and other educational and fun activities.

I was finally able to get hold of tickets and attended a TEDx Tallaght talk facilitated by Tallaght library recently (I also dragged two family members along).  It was inspirational to be a part of the ‘live’ TED community - and being there in person was much more engaging than being a 'spectator' online.

The original culture of TED events are very action focused and almost elitist.  TED speakers such as Bill Clinton or Bono were expected to speak at an incredibly high standard and they queued up to speak at TED because they knew that TED attendees are players on the stage of life, movers and shakers who are passionate about influencing society for the good!

The point is that there is no drifting off asleep during a live TED or TEDx event when you are in the room.  People are excited, engaged and they want to know where you stand on an issue.  There is an assumption that each attendee has an agenda which they are passionate about.  Networking is actively encouraged and even facilitated through the TED wish where attendees chose a speaker to present an idea or ‘wish’ where the community commits to support the winner’s vision. One of the recent TED wish winners was Jamie Oliver with his food revolution vision.

In contrast, as someone who ‘attended’ TED by podcast I can sometimes drift asleep during TED talks or forget to follow up on a great idea that I learn online because I watch podcasts on my phone or computer and generally on my own.

I would like to be a part of making TEDx Tallaght’s culture one where as attendees we are encouraged to engage, take ownership of the events and where there is an expectation that we take and implement the ideas from TED talks whenever possible.

In short, I’d like TEDx Tallaght’s culture to be more like the culture of the original TED events where ideas are spread but they are also followed up on instantaneously, where networking thrives and where community and collaboration are expected.

I’m passionate about TED because it is a place where big thinking and creativity are cherished and nurtured.  TED is a place where passionate, productive and entrepreneurial people flock to share ideas, to fill up with inspiration and for fellowship.

In Ireland, with so much doom and gloom about the economy events and communities like TEDx Tallaght are oases to entrepreneurial types with great vision.  Great ideas need to be nurtured and their fruit should be celeb

rated.  Great entrepreneurs, innovators and leaders should also be nurtured, invested in and celebrated - especially during tough times.
I’d like to be a part of growing this vision for TEDx Tallaght and have a few suggestions below on how I might be a part of that growth.  If you like the idea of making the TEDx Tallaght events a little more interactive and crowd sourced then drop me an email and let's make it happen!

Warm Regards
Michael Rossney
Michael at theenergycoach dot ie
The Energy Coach Consultancy & Training

 

Posted via email from The Energy Coach Blog

How Jenny lost three stone in less than three months by changing her 'story' about herself and food..

(Training period - October 1st 2011 to December 28th 2011) 

“As a mother of seven kids I didn’t think I had time to think of myself.  My self image was at rock bottom and I treated myself like a dust-bin.  I felt guilty constantly.  I felt like an onlooker in my own life.  After years and years of yo-yo dieting I had achieved my target weight 3 times but then life kicked in and I would put the weight back on again.  I knew I could lose weight but I hesitated because I though I would end up putting it back on again because that is what I always did.  I kept thinking that if I lost the weight again - it would be like a house of cards that would inevitably fall down.

 

Everyone has their own personal inner pain and brokenness.  But for overweight people their brokenness is on display.  They have to wear the evidence of it like a shameful sign around their necks.  Many people hide their problems with anger or substance abuse but overweight people walk around with theirs on display all day long like a sign around their necks that says ‘I’m broken and I’m not worth it.’

 

During my mentoring with The Energy Coach I shared my story about food and self image for the fist time.  It was like I confessed everything! Seeing it on paper helped - I had never really seen it in the light of day.  I got annoyed about my old story about why I couldn’t lose weight.  I knew that I had to surrender now or keep going with the same behavior so I said ‘STOP!  I’ve had enough of this!’  The process of telling my story out loud made me feel that I am in control of my own destiny, more empowered. 

 

I changed the metaphors I had used to describe my life.  I felt that I had been treating my body like a bin.  I decided to ask ‘How would I treat myself if I felt like a princess!’  I decided  to focus on that fact that I am focusing on the real root causes of my weight issues.  Therefore this time I am building a house of bricks rather than a house of cards.

 

For the first time I really looked at the roots of my unhealthy eating.  I found out why I used food as a crutch.  I looked at my self image - Why I was doing that to myself?  Why was I feeling so disempowered?  

 

I was by no means starving during the three months I lost 42 pounds.  I ate lots of live healthy foods but I wasn’t perfect!  I did a couple of days drinking smoothies only when my weight loss slowed down because I wanted to hit my target quickly.  I didn’t stick to a specific regime/program.

During the hard moments I had to remember that I was worth it.  At times I didn’t feel like continuing.  People expected me to eat unhealthy foods and sometimes dropped in junk food as a gift which was tempting.  I remembered that feeding an emotion wasn’t going to heal the emotion - that helped me to avoid eating some donuts - that was a real breakthrough moment for me.  To get through a few tough times I thought about what cost would it have on my daughter if I treat myself disrespectfully again - she looks up to me and kids copy what they see! 

 

I recommend working with Michael & The Energy Coach because it was a safe place for me to tell my story.  He understood what it was like because he has been through the process himself.  He helped me to focus on the roots of the problem rather than just telling me what I need to do.  I felt that I had someone rooting for me.  The process was empowering.  It gave me the courage to go forward and the levels of follow up and accountability were exceptional.  It has helped my relationships and feeling more confident has helped me to go back to learning and focus on my career for the first time in years.”

 

Jenny, 

Dublin.

(Name changed to protect Jenny's privacy)

MarathonFlyer.pdf Download this file

 

Posted via email from The Energy Coach Blog

How do I give myself treats and rewards as I lose weight? How do I do it without feeling like I'm hanging on by my finger-nails?

Many people’s ‘reward’ themselves at the end of a hard day by self harming.  A cigarette, too much alcohol, a chocolate binge or a combination of all three.  This may emotionally feel rewarding momentarily but it is not rewarding your body - it is abusing yourself.  Like all addictive behavior’s the after effects mentally and emotionally are probably more destructive than the actual 'acting out'.

(5 ideas for healthy rewards at the bottom of the page)

[[posterous-content:pid___0]](Above - lunch in Cornucopia today - my treat for updating The Energy Coach Website and hitting my target weight before Ironman in 2.5 weeks)

 

Learning to treat yourself with dignity and respect takes time.  In my opinion regaining ones self-respect is the most fulfilling, dignifying and rewarding part of the weight loss process.  For both men and women, feeling like you are worth it and treating yourself accordingly, feeling worthy of respect and treating yourself according is an infinitely more enjoyable outcome than just being three stone lighter.

 

When people are trapped in addiction they feel like there is nowhere to go.  That they are ‘damned if they quit and damned if they don’t.’  One of our objectives in my Mentoring Groups is to  to establish a new way of thinking which is polar opposite to ‘damned if you quit and damned if you don’t.’  Our objective is that you feel that this process, the results, the speed of results, the steps themselves all feel; ‘too good to be true.’

 [[posterous-content:pid___1]]

(Above: Today's lunch which was a green juice, raw cold soup which sounds awful but tastes fantastic, salad, fruit salad, veggie pate with crackers. Total €11.95)

 

The key to sustainability is in finding ways to enjoy the new journey so that you wouldn’t dream of going back to your old behaviors.  We do this by ensuring the new way of living is fun.  What you initially anticipate as a painful activity (like exercise) may end up becoming the highlight of your day.  Beginners who start running but don’t know what they are doing can suffer initially (especially if they don’t have a mentor) but they cross the ‘pain barrier’ eventually.  One day they go out for their monotonous run and they get a ‘runner’s high’ and their mindset shifts forever - they love running!

 [[posterous-content:pid___2]]

If I’m totally honest I’m still learning healthy ways to reward myself. Let me know if you have some great ideas yourself!

5 things I use as a healthy reward are: 

• Time to chill out in the sauna and do some stretchs
• Expensive organic delicious herbal teas. We go to Les Palais Des Thes on Wicklow St and it is fantastic.
• A gorgeous meal in Cornucopia vegetarian restarurant which is also on Wicklow St
• Massage
• Damage control: If I'm desperately craving chocolate then I buy high quality dark chocolate like Butlers (Guess where there is a store?  -Wicklow St conveniently enough!). I find that I don't want to eat as much dark chocolate and it is a lot lower in sugar and dairy than milk chocolate.

 [[posterous-content:pid___3]]

Posted via email from The Energy Coach Blog

3 simple ways to lose weight and save a fortune as you do it!

 

 

• Save as you slim on parking & petrol: 

Almost all of us can find a free way to burn off some stored fat that fits into our current daily routine. I like to meet up with friends for a walk rather than in a pub. Others commute (walk or cycle slowly) to work. Some people commute home from work from time to time. Commuting is great for the environment, burns off stored fat and saves you on petrol and parking.

 

Perhaps you need the car for work but could walk instead of drive to the occasional appointment during the day. This is a great way of blowing off work related stress on  company time. When you commute to work on foot you can make phonecalls as you go which not only helps the environment and saves you money, it helps you to leverage your time more productively and is safter than making calls when driving. 

 

There is always a way to save on transport even if it is just how you get around at the weekend. Tip: To get started commuting you could park or take the bus a little less each day and walk a little more. 

 

• Consider becoming a part-time vegetarian/vegan: 

 

Eating veggie food is fantastic for the body and for the environment but where you’ll first notice the difference is in your wallet. Lean meat can cost a fortune. People often think that we need it for protein and calcium but this is simply not the case. Falafel (chickpea) burgers, which I can send recipes for, are high in protein, easy to prepare and typically cost €0.30 per burger to make.  This kind of cooking takes a bit more commitment and time but veggie meals are often more storable than meat/fish so you can freeze some, take some for lunch and it’ll last in the fridge for a few days. You can get more information on the health benefits of being a part-time veggie at (http://liten.be//6TtvX)

 

 

• Don’t join a gym until you’ve earned it!

I worked from mainstream gyms for almost a decade. Over 80% of members never attend the gym. Most of our clients would decide on implulse to get into great shape and then make a knee-jerk decision to join a gym as a kind of demonstration of intent. Instead of doing that, you could look at joining the gym as your reward for a month’s work. Why not give yourself a 28 day goal... If you either walk to work or take a walk at lunchtime or save money by eating veggie food every day for 28 days then you’ll probably have saved a substantial amount of your gym membership and be in the habit of exercising most days. You’ll have earned your membership and will start the process with momentum, more confidence and a base level of fitness.

 

 

Posted via email from michaelrossney's posterous

4 weeks and counting until Ironman triathlon Austria 2012

 

This blog is for people who have been asking about how much training is involved in doing an Ironman triathlon.  At this point the clock is ticking, I’m almost there. 1^st July is less than 4 weeks away and I’m fighting off the nerves.  However the vast majority of the hard training work is done. I've clocked about 3,000 kilometres between swimming, cycling and on foot over the last four months and I’m also feeling relieved that there isn’t much left to do at this stage. 

(Image above is a screen shot of where I track my trainng on mapmyrun. I tend to work off a pretty casual programme. We'll see how that works on the day!)

The last 3-4 weeks before Ironman, much like a marathon, is primarily a time of tapering down from long distance training sessions. I’ve been looking forward to these few weeks for months!  I plan to do the Wicklow 200 cycle this Sunday as my final long cycle and I’d like to get one or two long runs in before I drop all distances for the last three weeks. 

For the last three weeks I’ll do some work on posture, core strength, flexibility and swimming. This will be my third official Ironman event but I’ve done dozens of shorter triathlons over the years.  My first was a full distance Ironman was in 2005, my second was a 70.3 (or half Ironman distance) in 2011 and I’m doing the full again in a few weeks in Austria.  A full distance Ironman Triathlon is 3.8k swim, 180k cycle and 42k run.  

When I first heard about Ironman I didn’t think that was possible for me but a coach challenged me on it and I gave it a go.  In 2006 in Austria a 77 year old man beat me by over three hours which amazed me at the time and has done every since. I'd love to match his time this year!

  

 Now that I’ve done Ironman I think that most people could do one if they have a strong desire to do so.  The things that I’ve seen cause problems are pace and nutrition. If you go out too fast then you can spend a long time suffering unnecessarily later in the day and if you make too many mistakes on nutrition then there is a hight cost to energy levels, stamina and mindset. 

See the full gallery on Posterous

(Image above was from the 2nd last day of our Mizen-Malin cycle this year which was a huge part of my bike training)

I’m in good shape at this point.  My resting heart rate is around the 38 BPM mark which is as strong as it has ever been.  I can do the three distances individually but I haven’t had a very long run since the marathon in October.  Thankfully I noted the distances I’ve covered  using Mapmyrun and I’ve done clocked about 3,000 kilometres between swimming, cycling, running and walking over the last four months and I’m feeling especially strong on the bike which is the best place to save time on the day of the triathlon. 

 

My physio told me to ease off on running and do core work to take pressure off my IT band and therefore my knee. The result is that although I’m running quickly and well, I’ve done very few brick sessions (running after a cycle) and I’d have liked to have a few longer runs under my belt at this stage.  My long distance run feels a bit unknown and untested.  I’ve also been training at a very high intensity so I’ve been eating mountains of carbohydrates for energy.  With all the eating and training I’ve put on a few kilograms of muscle mass but also some surplus fat.  During the taper period I hope to strip back the surplus weight because on 1^st July the leaner I am the less baggage I have to carry for 140.6 miles! 

(Crossing the line at Ironman Austria in 2005)

 

During the last three weeks of the taper down I’ll do more swimming, physio work, stretching and I’ll be very careful about not overeating carbohydrates because my body has become accustomed to consuming huge quantities of food daily to fuel all the exercise.  The danger is that when I slow down the exercise that I don’t slow down the carb intake and surplus weight starts to pile on.  I aim to eat plenty of protein, minerals and to nourish my body with food that is easy to assimilate. I’ll do this primarily using a plant based diet of and fresh fruit, leafy green vegetables, nuts and seeds to keep my body nourished, hydrated, light and fresh. 

 

Like any endurance event, Ironman is about building a strong foundation of fitness. I trained for the Dublin marathon training at the end of 2011 and put in a personal best which was a good start, I walked regularly and commuted on my mountain bike to build my base level of fitness generally. Then about four months a

go I started to add in long slow sessions at the start of the year. For the first two months of training in 2012 I focused on slow, steady sessions but more recently I’ve been upping the intensity which is more fun but it can be exhausting and creates more lactic acid in the muscles which means more pain the next day. 

IMG_0732.MOV Watch on Posterous

(This video is Fauna from Irish Guide Dogs for the Blind welcoming me home after a long cycle!)

 

For this event I’m fundraising for Irish Guide Dogs for the Blind. Cara and I have been raising a puppy in training - Fauna - for IGDB for the last six months.  We are impressed and inspired by the organisation itself and by the impact the dogs have on the lives of the visually impared and Autistic dog owners. To read more about Fauna and how you can support click here to read more.

 

Posted via email from michaelrossney's posterous

Part 3/3: Mini marathon tips for tomorrow: Drag queens, underwear and a definitive answer to the shorts versus track-suit bottoms debate!

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 Dublin mini-marathon.  It’s easy to get caught behind a big group of people who are walking but who start off the race in the jogging section which is desperately frustrating.  

Dealing with the crowd: 

It is 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 and go at your normal pace.  It takes discipline to slow down if you are caught up in the excitement (which is very likely) and have some space in front of you to run (which is much less likely).  If you are planning to jog or run a personal best time then you’ll need to fight to get towards the front of the crowd to avoid getting caught behind thousands walkers who unfortunately often start in the wrong section and slow everyone behind them down.

Footwear:

Don’t get new footwear the day before the event. They will take a while to ‘break in’ to get your body used to wearing them.  If it is a rainy day then bring some blister treatment as runners are more likely to get blisters in the rain. I use liquid compede. 

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.

Socks:

I’ve always found it worthwhile to invest in a pair of socks that are designed for running.  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 humanly possible then avoid wearing tracksuit bottoms. This is the one area that I encourage people to break the ‘golden rule’ of not doing anything new on race day. Track suit bottoms 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 so there is nothing to be embarrassed about.  If you are self-conscious about wearing shorts then you could buy a pair of leggings.  Running specific leggings are breathable and don’t get heavy if they get wet as they let the moisture through them.  You can get a pair in in Dublin for no more than €15 or you could invest two or three times that amount in a pair from one of the ‘brand names’ which will probably cost twice that but will last ten times 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: 

This is probably the most important item on race day as the wrong choice can result in a lot of pain and chafing.  Make sure you are wearing underwear that is designed for sport. Cotton tends to get wet and chafe.  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. - ouch!  Vaseline will only protect for so long so just buy proper underwear but like everything else it would be ideal 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...

Posted via email from michaelrossney's posterous

Part 3/3: Mini marathon tips for tomorrow: Drag queens, underwear and a definitive answer to the shorts versus track-suit bottoms debate!

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 Dublin mini-marathon.  It’s easy to get caught behind a big group of people who are walking but who start off the race in the jogging section which is desperately frustrating.  

Dealing with the crowd: 

It is 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 and go at your normal pace.  It takes discipline to slow down if you are caught up in the excitement (which is very likely) and have some space in front of you to run (which is much less likely).  If you are planning to jog or run a personal best time then you’ll need to fight to get towards the front of the crowd to avoid getting caught behind thousands walkers who unfortunately often start in the wrong section and slow everyone behind them down.

Footwear:

Don’t get new footwear the day before the event. They will take a while to ‘break in’ to get your body used to wearing them.  If it is a rainy day then bring some blister treatment as runners are more likely to get blisters in the rain. I use liquid compede. 

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.

Socks:

I’ve always found it worthwhile to invest in a pair of socks that are designed for running.  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 humanly possible then avoid wearing tracksuit bottoms. This is the one area that I encourage people to break the ‘golden rule’ of not doing anything new on race day. Track suit bottoms 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 so there is nothing to be embarrassed about.  If you are self-conscious about wearing shorts then you could buy a pair of leggings.  Running specific leggings are breathable and don’t get heavy if they get wet as they let the moisture through them.  You can get a pair in in Dublin for no more than €15 or you could invest two or three times that amount in a pair from one of the ‘brand names’ which will probably cost twice that but will last ten times 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: 

This is probably the most important item on race day as the wrong choice can result in a lot of pain and chafing.  Make sure you are wearing underwear that is designed for sport. Cotton tends to get wet and chafe.  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. - ouch!  Vaseline will only protect for so long so just buy proper underwear but like everything else it would be ideal 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...

Posted via email from michaelrossney's posterous

Mini Marathon 2012: Part 2 'How can I tell if I am hydrated properly for the mini marathon tomorrow?'

If you are thirsty or if your pee isn’t totally clear then you are already significantly dehydrated….

 

How many times do you hear the word ‘tired’ when you ask people how they are?  Most of the population are significantly dehydrated and don’t even know it.  Dehydration causes tiredness.  A few glasses of water, some fresh fruit, a glass of freshly squeezed juice and energy levels soar.  Mitigating against dehydration is worth a try the next time you feel tired. There couldn’t be an easier (or more unpleasant) way to test if you are dehydrated!  

The next time you take a pee check out what colour it is.  If you don’t pee very regularly then you already have a clue that more water might be a help to you.  Water is the main solvent in the body to transport around minerals and nutrients.  If your body doesn’t have enough water then you simply can’t get the fuel to the engine because it can’t absorb the fuel.  Worst of all, when you are exercising if you don’t have enough water then your body can’t flush the waste products (like lactic acid) out of the muscles and the muscles start to cramp up which is agonising. 

 

Five simple ideas to help you get & stay hydrated for the mini marathon: 

• Get used to drinking water as you walk, jog or run.  You may still have one or two training sessions jog to practice this before the big day.  There will be water stations on the day of the mini-marathon.  Try to take some at each water station.  Sip it slowly into your mouth and then swallow it slowly.  Don’t gulp it down quickly to avoid discomfort, cramp and vomiting!

• Get used to getting fully hydrated and staying hydrated for the week to come.  It takes a bit of getting used to drinking so much extra water if you are used to living in a state of permanent dehydration.  Hydrating will be worth it for the general energy boost alone. 

 

• Try to avoid having a coffee, carbonated drink like coke on the day of the mini-marathon as they all have a diuretic effect which means that despite the fact that they are fluids you’ll be even more dehydrated after drinking them. Yes, some athletes drink coke at the end of an Ironman triathlon but that is flat coke, taken strategically and they are also taking on water for hydration. It is not a mini-marathon strategy.

• Eat plenty of fresh fruit and vegetables as they are naturally very high in water content.  Freshly made smoothies and juices are an ideal way to do this.

 

• Carry a water bottle everywhere with you.  To work, training, to the cinema and remember to bring at least one disposable one on your way to the mini-marathon on Monday.

 

Enjoy the event, let me know how you get on and if you have any great tips yourself so I can pass them on! 

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Suffering for the sake of something Special!

Report on the last 10 miles of the Challenge126 run from Limerick to Dublin in aid of Special Olympics Ireland

I only heard about Mike Sheridan and Brian Maher’s epic 126 mile running challenge three days before the event on Twitter.  These two guys decided to run from Limerick to Dublin in aid of Special Olympics Ireland. I should mention that they also decided to attempt doing the run in one go! No overnight sleeps, no non-essential stop-offs along the way, just a non-stop run from Limerick to Dublin which was going to mean a long, long time spent suffering in the battlefield of the mind!  

 

I absolutely love hearing about these kinds of events because they are close to my heart. They lift my spirits and I think they lift everyone’s spirits a little. People need regular inspiration. We need people who like Mike and Brian, like Gerry Duffy and Ken Lawless of 32 marathons in 32 days fame to remind us to get out of the stagnant waters that we can sometimes wade into in life. 

 

Life is a bit like a river. Sometimes we are right in the middle of the flow; life feels challenging, exciting. At other times we can drift into stagnant, murky water; things get stale and if we stay there long enough things life can lose its excitement. Events like the Challenge126 are like racing a jet-ski down the river of life and giving everyone a splash of inspiration and hope. They remind us that there is a bit more to life, a bit more to us as human beings than we sometimes settle for. 

I decided to have a look at the website and keep an eye on the proceedings on Twitter with a view towards jumping in with them for a spin on the bike or a maybe a jog along the route. 

Three days later I was cycling under the M50 bridge at about 7pm on a Friday night wondering what kind of shape the two guys would be in. I  met a cavalcade of vehicles manned by an exhausted support team, a film crew and some runners who were running alongside the guys to encourage them. The lads themselves looked like they were fairing pretty well but I knew from my experience of a few marathons and long distance triathlons that they were probably putting on a brave face and distract themselves from the pain. 

 

The next three hours or so were a surreal experience. I was inspired by the levels of support the guys received from friends and strangers alike. I struggled with being the supporter rather than one of the runners.  I was dumbfounded by the dedication of Special Olympics CEO Matt English who, after hours of running still enthusiastically spoke to runners about the work of Special Olympics Ireland and why the organisation is so important not only at Olympic games level but even more so at as a grass roots organisation. 

We eventually made it to Stephens Green where a crowd waited to greet the guys. I think that people couldn't really imagine what they had been through. I got out of there quickly to stay warm but I'm glad my path crossed with these inspirational guys and I'm excited to learn how much they raised for Special Olympics Ireland. If you feel like making a contribution to the cause then you can do so here. I hope they inspire you to do something that will surpass your own expectations!

 

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Day 6: The most Northerly point in Ireland. 10 years later the dream becomes a reality!

Day 6: Saturday April 2012 Donegal town - Malin Head    Approx 127k

 

If I were advising someone who was cycling Mizen to Malin I’d recommend doing the whole event the way we did day six.  We met for breakfast at quarter past seven and were on the road at half eight. We were able to relax, chat and enjoy the experience on the bikes because being on the road so early meant that there was no real time pressure. The first half of the day's cycling felt like a warm up pace - we could have stepped the pace up but we never did. I was reluctant to crank up the pace and then burn myself out when I was so close to completing the mission!

 

I tried to supress my excitement for most of the day at being so close to relalisiing this long term dream that was rapidly becoming reality. 

 

We had a few short stops along the way and stopped for a long lunch break in a warm hotel bar at the halfway point. The second half of the day was a bit wetter but our spirits were soaring because we knew that we just had to keep going doing what we were doing. 

 

The closer we got to Malin the narrower and more interesting the roads became.  I expected the most Northerly peninsula in Ireland to be quiet and sparsely populated but the roads were busy and there were plenty of modern houses as well as the farms and older homes which were more what I expected. We saw the sea as we passed Buncrana and had some other glimpses of the sea along the way which are always a refreshing break from looking at the rear wheel of the cyclist in front.

 

The final twenty kilometres were misty and on narrow roads with traffic coming in both directions. We were glad to have reflective clothing and a few lights on the bikes. 

 

When we entered the final ten kilometres the conversation turned to whether we would race the last section of the trip. Two of the guys tore ahead to race the final leg with two or three kilometres of torturous winding hills left. I have no idea where they got the energy from as they had covered almost five hundred kilometres between them in the previous 48 hours! 

 

The final ascent was one of those climbs that is so steep that you just have to take it quickly - the alternative is agonizing, wobbly and dangerously slow.  I was glad of the final effort though as it felt like a reminder of all we had overcome in the previous six days. We got some photos and took a few minutes to appreciate the rugged beauty of the most Northerly point in Ireland with white water crashing over rocks and the wind howling.  

 

 

The cold was a great incentive to get on the road home quickly. Before I knew it we were changed, packed up, fed and on the road home. The sense of accomplishment is great but I’ve been waiting to realise this goal for the best part of a decade so I imagine it will take a bit longer to sink in fully. The real rewards of the trip were; the cameraderie and fellowship of a team on an a shared adventure, the sense of inspiration and high spirits that always accompany beauty and a feeling that anything is possible. 

 

If you are thinking of doing this trip then I recommend it. There is an option to do it as a fundraiser with a large team from Irish Guide Dogs for the Blind. The larger the team involved, the more options for different paces there will be. Cycling with a group suited to your pace is a lot more enjoyable than trying to cater for a mixed group. If you are doing it then; invest money in high quality cycling clothes, get out early in the mornings, take short breaks and use every stop as an opportunity to fuel up, stretch and hydrate. 

 

My next challenge is the Ironman Austria Triathlon on 1^st July which I’m doing as a fundraiser for Irish Guide Dogs for the Blind. Remember to subscribe to this blog to make sure you don't miss updates on that event and others.  My target is to raise a minimum of €2,500 for the chairty in 2012. If you’d like to sponsor me for Ironman and/or Mizen to Malin then that would be very welcome - Live link to follow shortly! Thanks for sharing the experience with me, thanks especially to the encouragers along the way (with both cycling and blogging!) especially to my beautiful wife Cara who is my greatest encourager, funniest friend and the most perfect woman I've ever met xxxx.   

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