It is now 4 weeks post total bilateral hip replacement for Clark.  We won’t sugar coat it, the first week post surgery was tough.  Even though Clark went into this surgery in great shape there were some 
“dark nights of the soul.”  He was diligent to lose 10# going in, was in great shape, he was teaching spin classes right up to the Friday before his surgery.  New hips on December 10, 2018 and here we are January 3, 2019 trying to get a vision for 2019.

Thank you Cindy for taking great care of me, especially that first week, wow talk about helplessness.  Cindy did EVERYTHING for me.  She’d haul on that Gait Belt to pull my sorry butt out of a chair, put my clothes on me, and kept me motivated to get up and move even if I didn’t feel like it.  I think it’s made her a better coach.  We’ll soon see, our CARES Health and Wellness classes resume next week!

Gradually, moment by moment and day by day, and by God’s grace, Clark got stronger and stronger.  Walker, walker, everywhere by walker.  Then, a little less walker.  Then walking poles.  Now he’s free form!  Out to church the Sunday post surgery, and every Sunday since.  A short drive around our quiet streets in our quiet little park.  Then an errand to the bank.  Finally a drive to Brooksville for Christmas Dinner with our church family.  We had four in-home visits from a Physcal Therapist.  Today is our first outpatient visit at Dr. Hanff’s Florida Joint Care Institute.

So, we are seeing our vision take shape.  We’ve got big 20:20 vision for 2019, now to put in the little goals.  Clark will know more today after an evaluation from the PT.  Now quarter mile walks, maybe 3/4 next week…a mile…a mile or two…3 miles…a 5k by….March

Cindy has already zoned in on a 1000 mile challenge.  She and Maureen have hallucinated to run 1000 miles in 2019.  That will be about 19 miles each week.  That’s three days a week running a little over 6 miles each day.  She ran 1026.2 miles in 2014.  She’ll be 67 by the time this challenge ends!!  Clark has his sights set on Clermont 1/3 Ironman in October.  That will be a .8 mile swim and 51 mile bike ride.  His hip will be 100% by July first.  It will be very important for him to adhere to a strict plan.  This is a life-time investment.  No easy fix if these hips go bum.  These hips will have to last a lifetime!!  Why not.  Some weight goals for him.  The less weight these hips gotta carry around the better.  Stay tuned!  What’s your plan?  What’s your VISION?  Drop us a line.  Love, Clark and Cindy

Hey triathletes, runners, swimmers, cyclists and everyone who is active all summer and fall.  Here are some thoughts on your nutrition plan over the winter and for some what we call “the off season.”  Now is the time to be thinking about your 2019 Racing Weight.  Some might call it “Ideal Weight.”  Racing season 2019 is NOT the time to be trying to lose weight.  Those pesky pounds you may put on during Halloween, Thanksgiving, Christmas, Super Bowl…   

In our culture of Feast and virtually No Famine, this is a real issue.  The struggle is real.  There are three really big things.  Did you ever notice there are always three big things?

First, get a number in mind, or a range of numbers.  I struggled all 2018 racing season.  I trained in the 190’s, felt over-weight and frustrated.  I would have liked to race at 170.  It didn’t happen, and “watching my weight” during long training rides, and swim workouts didn’t happen.  How did I arrive at the 170 number?  When have I felt most healthy?  (I was about the same build in High School and weighed in at 165#)  In 2013 completing Ironman Florida I weighed in at 179#.  When have I looked my best?  I have a Photo Coffee Mug from Cotteeman Triathlon, 2011.  Darn I looked good.  I weighed about 172#.  That was at the pinnacle of Boot Camps, Running, biking and serious nutrition management.  These are the times I have been most fit, happiest with my life, and looking my best.  My ideal weight is between 175# and 180#.  There are entire books written on the subject of “Ideal Weight.”  Check out Matt Fitzgerald’s, “Racing Weight.”

2nd Big thing- it’s o.k. to gain a little weight in the off season.  May I emphasize the word LITTLE.  Once again get a number in mind.  5#  ?

10# ?   Only you know how easy or difficult it will be to take that off come the end of January.  For early racing plans that start January 1…opt for the #5 .  Perhaps you are at a place where you are determined to stay at racing weight.  God bless you!  I’m going to have a little turkey at Thanksgiving, a cookie or two at Christmas, and some pumpkin roll at Super Bowl and maybe even a slice of pizza.  Easy does it.  Give yourself an allowance if you must.  Better yet, strive for that healthy balanced lifestyle.  Last year I went Twenty Up and I paid the price.  Twenty pound is a lot harder to lose than 5 pounds, thank you very much Captain Obvious.  Cindy says, “Try to maintain, not gain!”

Third big thing, no diet, just a good nutrition plan.  What’s yours?  Take an online class.  We’ve got a nutritionist on staff at the YMCA.  Use your My Fitness Pal app.  My Plate .org.  Be the big boy and big girl.  No, be the grown up.  Eat good food.  Cut out the crap.  Try something new.  Dust off all your one liners.  “Don’t drink your calories.”  “Use a smaller plate.”  “Read labels.”  “Write it down.”   “Eat light be light.”  “It’s up to you.”  I guess I’ll end with that one, because it really is up to you.

I will be coaching a Lose to Win team at the YMCA this winter.  Join a gym.  Join a class.  Get accountable.  Contact us.  We can help you.  Clark and Cindy

We are still reeling from the devastation of Hurricane Micheal.  It was just last year we evacuated TO PANAMA CITY BEACH to ride out Irma.  Now we pray in solidarity with those devastated by Huricane  Michael.  Our association with this region goes back 6 years, even seven as Rodney and Trish and Todd were some of the first from our triathlon group to race in this wonderful location.  We all volunteered the year BEFORE our race year just to get in line to sign up for the next years race.  We camped at St. Andrews State Park with Tom and Stan in 2012.  

We raced our first Ironman on November 12, 2013 and Rodney and Trish were there at the finish line to greet us!!  Our day started in the scene depicted above.  Four or five big breakers to either go under or over and our 2.4 mile swim was begun.  Then our long bike ride (112 miles) in the scenic counties surrounding Panama City and then our marathon out to St. Andrews park, and back again, Two Times!!  All the while the hospitable residents of the Panhandle cheering us on.  In subsequent years we watched Doug, and Randy, and Tracy, and Hope and Tracey and Dana and countless others take their place in that roll call of Ironman Finishers.  Then the new racers at Gulf Coast 70.3 discovering the beauty  of the region, Glen and Maureen and their families. 

Now, devastation.  This years class of Ironman competitors to a person is more sad about the loss of life and homes and businesses in this area of our home State of Florida than they are about a race lost.  There is sadness there too, but it’s well on the back burner.    Our first thoughts and prayers were for those living in that region.  Then our thoughts were about how can we help?  I would offer this.  An organization that puts 100% of contributions to work is The Southern Baptist Relief Fund. 

https://www.namb.net/southern-baptist-disaster-relief/

I recommend them as I have personally seen the work that they do.  My Mom’s pastor has gone on these missions with the food and laundry trucks.  I’ve seen their chain saw and mud crews at work.   It’s just one reliable relief group, there are others.

Then, Pray.  Pray for recovery.  Indeed pray that Ironman, the organization, will do the right thing.  I believe they will!  As we watch the recovery unfold, watch for Ironman to step up and contribute.  Like the people of The Panhandle, I pray Ironman will bounce back.  As an alum of 2013, I hope to go back in 2023 on my 10 year anniversary and race again along the beautiful shores.   God bless you and keep you until we see each other again.  Clark and Cindy

One night on the pool deck while coaching four triathletes getting ready for Fort DeSoto Triathlon #2 this was the sight that greeted us.  Everyone stopped their drills and laps just to wonder at the beauty.  It’s not just about the Heart Rate and Time and distance we swim, bike, or run it’s about the beauty of God’s Creation.

This particular workout is scheduled for 8 PM to 9 PM.  Lot’s of folks are sitting down to evening TV or time with family or computer time, but these four athlete’s are getting their one hour workout in.  It’s because that’s  what they can do.  One had spent a long day with her kids, but stepped out for this workout while her husband took over the household chores.  One came right from work, and. Another couple dropped their kids off at the YMCA Childcare and slipped into the water to get their session in.  The kids will be fine for an hour, and they’ll never remember NOT going to the YMCA for some quality time with new friends in the nursery while their parents stay fit and healthy for everyone’s gain.

Another Tri couple is crafting a plan to race the Triathlon at Fort DeSoto “together.”  They’ll wait in transition for the other to arrive, then head out on the bike together, then run the 5k (3.1 miles) TOGETHER.  They are inspiring all of us with their more than upbeat and healthy “mid life crisis.”  They will inspire one another along the way.

Find your reason for fitness.  Get off the couch and “Come on in , The Water’s Fine!”

Clark and Cindy are Swim Bike Run Coaches and triathletes.

On Saturday, October 21, 2017 Cindy and I entered a new era of fitness.  After the October 2016 Race in Clermont, I registered for this race.  During the course of the year the arthritis in my hips got painfully worse and worse.  It became clear that my running had become a painful jog.  The Great Floridian features a number of options for racing.  One of them is the relay.  The race organizers were kind enough to allow me to change my individual entry to a relay entry, and the race was on!  I would swim the one mile course and ride the 37 mile bike route.  Then Cindy would take over the timing chip and run the 9 mile figure eight course.

Cindy here:  I casually remarked that I could probably run the nearly nine mile loop as I had been running 6 miles most Tuesdays and Thursdays. So sure enough Clark signed me onto the relay.  I felt confident that I could do it and it is all for fun and fitness right?  Right!  It got really hot by afternoon when I was to get started.  I don’t really enjoy running in the heat, but I knew it would be hot and it is only for a couple of hours.  No problem.  I like to cheer on the volunteers as much as they cheer me on.  It helps.  By mile 5 I noticed my hands were starting to swell.  Huh?  I have never experienced this before.  As soon as I finished I headed straight for the ice pool and plunged my hands in it.  That took the swelling right down.  Over all it was a great day.  Next time I won’t spend all day on my feet in the heat.  I will find a cool shady place to relax and wait my turn.  I am still puzzled about the swelling, but it seems to be quite common among athletes.  

Clark again:  Well, it was a new experience for me to go from swimmer, to biker to sherpa.  While Cindy and Maureen were out running in the heat I got the bikes put on the car then enjoyed watching the finishers come in.  (That’s Cindy finishing for us in the above picture!)  I swam the course in an identical time from last year, a little slower on the bike.  Two interesting PRs.  One climb and one downhill.  I let the brakes out on the last descent into Clermont and it was exciting !! The climb was notable due to the heat.  I am wearing my TENS unit on bike rides now.  It does seem to help the L-4 and L-5 stay a little quieter and lots less sciatic nerve pain.  Next up, May 2018 in Chattanooga 70.3.  Swim 1.2 miles  for me, then a 56 mile bike and Cindy a 13.1 mile run.

My take away:  keep moving.  Do what you can do.  I love my wife !  Cindy knows how much I enjoy the races, and I am blessed to have a partner willing to join into the fray with me.  Thanks Lucinda, you’re the best.

Dental floss and Thanksgiving are not often mentioned in the same sentence.  I suppose they seem related.  30 years ago in a dentist’s office in Pittsburgh I saw a needle work on the wall opposite the torture chair I was seated in.  It read : “FLOSS ONLY THE TEETH YOU WANT TO KEEP.”

That was good advice.  I still had all my teeth and I meant to keep it that way.  Flossing is a good habit.  Good habits are what we all need, thank you Dr. Seuss!

Well, the years rolled by, and I got out of the habit.  Now 40 years later and a few teeth shy, north and south, the wisdom came back to me.  I got out of the habit.  I lost a few teeth.  I’m starting to floss again.  Two weeks straight! 

Here’s where Thanksgiving comes in.  I got out of my good eating habits.  I ate more than I should have.  I did not make wise choices in what I was eating.  Now, eaters remorse sets in.  Get back into my routine.  Eat healthy food, small portions, 5 or 6 little meals a day.  Exercise most days, 6 days a week.  Floss only the teeth I want to keep.

Good habits are important.  It is important to keep good habits going.  Next challenge, Christmas.  Then New Years.  Then the Super Bowl.  It doesn’t end.  Even if you stumble.  Even if you fall.  Get back in the good habit.  Habit tracks, like rabbit tracks.  Floss only the teeth you want to keep.