Tuesday, November 24, 2009
Humphrey Hill, 2009!!!
Here is the video from our Humphrey Hill Challenge. Have a great Thanksgiving!!!
Wednesday, November 18, 2009
Proud "old fart" Moment
Today was like many other Wednesday's that we serve at the Warming House in the afternoon preparing, serving, cleaning up and interacting with the guests who are there for various reasons. I know that the team, many times, views it as a less than desirable obligation but I have come to realize that this will impact them later in life when perspectives change. The big difference today occurred while I was driving two of the guests home tonight after dinner.
We are approaching a date that was a tragic one in town when a few homes burned down one evening and two young children perished in the fire. The guests in my car were residents of one of those homes. During our drive home she shared how important the Warming House is to her and her family as it serves as a very strong support structure and how much she appreciates the time spent by all of the volunteers that help out there. She was adamant about the valuable purpose that this serves the community and how important it was for her during that most difficult time as the, unfortunate, anniversary approaches.
We have served at the House of Warmth for three years now and I appreciate the contributions that the team has made for the local community. Many talk about what they would like to do to help out and make a difference, the members of the men's swim team are making a difference and it is appreciated.
We are approaching a date that was a tragic one in town when a few homes burned down one evening and two young children perished in the fire. The guests in my car were residents of one of those homes. During our drive home she shared how important the Warming House is to her and her family as it serves as a very strong support structure and how much she appreciates the time spent by all of the volunteers that help out there. She was adamant about the valuable purpose that this serves the community and how important it was for her during that most difficult time as the, unfortunate, anniversary approaches.
We have served at the House of Warmth for three years now and I appreciate the contributions that the team has made for the local community. Many talk about what they would like to do to help out and make a difference, the members of the men's swim team are making a difference and it is appreciated.
Cleveland State Summary
What else can I say!! We walked into a buzz saw and we knew it!!! The difference is that we actually swam well in a pool that can give us a lot of problems with its depth. I was extremely pleased with our performances at CSU in a quad meet with CSU/Niagara and Valpo. Our Medley Relay finished third with a solid 3:28.97 which is easily our best this season. CSU split there relays to 1-2 us and succeeded with a 55.6 breast split on one of them!! In the 1000 Ethan Rowan continued his trend of best times each time he hits the water with a 6 second improvement to finish in 9:37.31 and Elias Homerin finally showed what he is capable of with a 9:53.25. Mike Dansa and Kevin Murphy had impressive 200 frees with our best of the season so far and the same story can be said of the 50 free with Dawid Kundzik and Jared Robinson throwing up 21.27 & 21.48. We knew we were not our best in the 2 IM with Yi Liu staying home due to illness but Mariusz continued to perform well there and Chris Baker got his first crack at the 2IM of the season and went 1:58.98 which is solid for him at this point of the season. Dawid won the 100 free with a 46.96 while Nate Destree and Francisco Nieves posted times that showed they are improving and on track with season best 49.06 and 49.07. David Erickson had the best individual swim of the day with an impressive 1:56.64 in the 200 back and took top spot among our group of 2 backers. The 500 free was OK with Ethan going 4:41.87 but poorly split this race and easily could have busted the 4:39 barrier. Mariusz continued his winning ways in the 200 breast beating the very solid CSU swimmers with a best in-season time of 2:06.32. Our 400 Free Relay's were nothing special @ 3:12.23/3:20.43 (sorry guys).
Swimmer of the Meet was determined to be Mariusz due to his 57.7 split in the Medley Relay and his 200 Breast performance.
Here is a link to the results: http://www.gobonnies.com/sports/m-swim/2009-10/files/ClevelandState.htm
Swimmer of the Meet was determined to be Mariusz due to his 57.7 split in the Medley Relay and his 200 Breast performance.
Here is a link to the results: http://www.gobonnies.com/sports/m-swim/2009-10/files/ClevelandState.htm
Akron "Zippy" Invite
Next up for the Bonnies Men's Swim Team is the Univ. of Akron "Zippy" Invite. This meet which runs three days Dec 4-6 is one of our favorites of the year. The no pressure mentality and first opportunity to swim with a "little" rest makes for a great week. We will once again be staying at the Akron City Center Hotel and rooms are plentiful there. The contact number there is (330) 384-1500. Times of sessions are:
Friday and Saturday 9:00am and 6:00pm and Sunday 9:00am and 4:00pm.
To this point we have been progressing nicely with a reasonably healthy team in the water now. Kevin Murphy who had been hampered by a groin injury seems to be progressing well and swam his first meet of the year at Cleveland State. Most of the major illness slowdowns seem to be in the past for now.
Hope to see some SBU swimming family and area alums in Akron!!
Friday and Saturday 9:00am and 6:00pm and Sunday 9:00am and 4:00pm.
To this point we have been progressing nicely with a reasonably healthy team in the water now. Kevin Murphy who had been hampered by a groin injury seems to be progressing well and swam his first meet of the year at Cleveland State. Most of the major illness slowdowns seem to be in the past for now.
Hope to see some SBU swimming family and area alums in Akron!!
Wednesday, November 4, 2009
Nutritional Info
Nutrient Timing
Knowing when to eat is just as important as what to eat.
When your performance goal is gain lean muscle mass, you need to keep several factors in mind. First total caloric needs should be determined based on your BMR (Basil Metabolic Rate or your body’s ability to burn calories at rest). Second, if you are not taking in enough calories to meet the demands of your daily training, then your body is forced to sacrifice lean muscle tissue for energy. Third, the quality of food is just as important as the quantity of food. Last, when you eat is just as important as what you eat. Follow the 4 simple rules listed below and you will be well on your way to reaching your performance goals.
RULE #1: Breakfast was given its name because you are “breaking the fast” from the last 8 or so hours you have been sleeping. This is the reason it’s often said that breakfast is the most important meal of the day. You body tries to do all it can to conserve your hard-earned lean body mass (the first to go) when you’re essentially in starvation mode, which is what can happen during sleep. Subsequently, eating that first meal is crucial in terms of attaining your health and performance goals.
RULE#2: As a Reminder, it isn’t wise to leave too long of a gap between feedings either. Otherwise, you’ll essentially send your body into a muscle eating “catabolic state”. Now of course, this doesn’t mean you should force feed your body until you reach gluttony with the intention of preserving lean body mass. Instead, smaller more frequent meals (eat once every 3-4 hours) provide more nutrients to the body more often by enhancing the digestion and absorption of nutrients. Meal planning and frequency, like breakfast, is crucial.
RULE#3: In terms of post-workout recovery, there is approximately a 30-45 minute “window of opportunity” immediately following a workout or practice in which your body will store more energy and nutrients than it can under normal circumstances. During this brief window, your muscles can be “super-loaded” up to three times more than its normal storage capacity with essential nutrients. Refueling the body with the proper amount of nutrients after exercise allows for the greater degree of speed, strength and power development, resulting in a greater training effect and enhanced performance. If you fail to do so, you limit your ability to recover fully leading into your next training, which can spell disaster. So as the saying goes, “If you snooze, you lose!” Eat on time!
RULE#4: Don’t forget to drink your water. Be sure to drink at least 16-32 oz. of water immediately after exercise. Water flushes out metabolic waste products from exercise and is essential in maintaining the body’s cooling system. Why you ask? Exercise increases the body’s core temperature.
Your body tries to cool itself by moving extra heat to the skin via the blood. The higher your core temperature rises, the more blood is used for cooling, and less is available for the working muscles. So, the cooler you stay during exercise, short of being cold, the better your muscle function. A good measure to know if you’re hydrated or not is to take a peek when you use the restroom. If your urine color is clear to pale yellow you’re hydrated. If it’s dark yellow and/or has a strong odor, chances are you need to get some water in the body, quickly!!
Knowing when to eat is just as important as what to eat.
When your performance goal is gain lean muscle mass, you need to keep several factors in mind. First total caloric needs should be determined based on your BMR (Basil Metabolic Rate or your body’s ability to burn calories at rest). Second, if you are not taking in enough calories to meet the demands of your daily training, then your body is forced to sacrifice lean muscle tissue for energy. Third, the quality of food is just as important as the quantity of food. Last, when you eat is just as important as what you eat. Follow the 4 simple rules listed below and you will be well on your way to reaching your performance goals.
RULE #1: Breakfast was given its name because you are “breaking the fast” from the last 8 or so hours you have been sleeping. This is the reason it’s often said that breakfast is the most important meal of the day. You body tries to do all it can to conserve your hard-earned lean body mass (the first to go) when you’re essentially in starvation mode, which is what can happen during sleep. Subsequently, eating that first meal is crucial in terms of attaining your health and performance goals.
RULE#2: As a Reminder, it isn’t wise to leave too long of a gap between feedings either. Otherwise, you’ll essentially send your body into a muscle eating “catabolic state”. Now of course, this doesn’t mean you should force feed your body until you reach gluttony with the intention of preserving lean body mass. Instead, smaller more frequent meals (eat once every 3-4 hours) provide more nutrients to the body more often by enhancing the digestion and absorption of nutrients. Meal planning and frequency, like breakfast, is crucial.
RULE#3: In terms of post-workout recovery, there is approximately a 30-45 minute “window of opportunity” immediately following a workout or practice in which your body will store more energy and nutrients than it can under normal circumstances. During this brief window, your muscles can be “super-loaded” up to three times more than its normal storage capacity with essential nutrients. Refueling the body with the proper amount of nutrients after exercise allows for the greater degree of speed, strength and power development, resulting in a greater training effect and enhanced performance. If you fail to do so, you limit your ability to recover fully leading into your next training, which can spell disaster. So as the saying goes, “If you snooze, you lose!” Eat on time!
RULE#4: Don’t forget to drink your water. Be sure to drink at least 16-32 oz. of water immediately after exercise. Water flushes out metabolic waste products from exercise and is essential in maintaining the body’s cooling system. Why you ask? Exercise increases the body’s core temperature.
Your body tries to cool itself by moving extra heat to the skin via the blood. The higher your core temperature rises, the more blood is used for cooling, and less is available for the working muscles. So, the cooler you stay during exercise, short of being cold, the better your muscle function. A good measure to know if you’re hydrated or not is to take a peek when you use the restroom. If your urine color is clear to pale yellow you’re hydrated. If it’s dark yellow and/or has a strong odor, chances are you need to get some water in the body, quickly!!
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