What is the Perfect Cannonball Splash?

Only 24 days to go!  Do I really need to get a back wax or a spray on tan cover up my farmer boy look?  No!  I just purchased a tri-top to wear when I splash, spin and sputter.  What was silly is now span(dex)-tastic!    

But, back to the cannonball splash............

What, if anything, does the perfect cannonball splash have to do with there being only 24 days left until my event?  Well, everything.  

As soon as a body hits the pool's surface, water is displaced to make room for the plunging object. Since that water has no other place to go, it shoots upward and outward. In the case of a spheroid entering, high-speed cameras capture an image of a crown-shaped ring of splash surrounding the border of the object. This initial splash, sometimes called the radial jet, is very fast—it leaves the water at 20 to 30 times your impact speed and, hits the people on the deck. The splash also makes waves.

Yelling "C A N N O N B A L L!", provides some warning to the reluctant bystanders who have a chance to get out of the way of the oncoming spray. For others bystanders, that spray is a cooling and welcome surprise, causing them to break out in a smile, which you see when you emerge from the water.  Now that is the perfect cannonball splash.


Isn't calling out "Marathon!", "Triathlon!", or even "Ironman!" at the start of a training season the same?  Many folks simply get out of the way and watch you do your thing.  Others not only watch, they support the hours, the pain, the highs, and the lows.   After you regain your breath, you see a smile on their faces at the finish line.  Now that is the perfect cannonball wave!


I need your help to make a big splash in the fight against Parkinson's! 

1. Read about Davis Phinney Foundation.
2. Consider being my sponsor as I participate in the Austin 70.3 Ironman Triathlon to be held on October 27th. The donations go directly to the Davis Phinney Foundation and whatever amount you can donate would be appreciated.
3. Share this with others who might want to be a sponsor.

Read more: Physics of a Cannonball Splash - How to Make the Biggest Splash - Popular Mechanics 

Giving Back by Fun! (d) Raising for Davis Phinney Foundation

'A string of good moments makes a good day and 7 good days makes a week and suddenly you realize that you have a good life, filled with Moments of Victory.' - Davis Phinney

My diagnosis in 2011 with Young-Onset Parkinson’s Disease is not a curse, rather it is a challenge to resist struggles, be positive, search for golden nuggets, exercise, help others, and live.    "Live" is the sum of successes measured in daily increments.  It is cumulative.

I am raising funds for the Davis Phinney Foundation’s that has a mission is to improve the lives of people living with Parkinson's disease today and in the future.

The Davis Phinney Foundation has personally inspired me in my daily living.  While it's critical to find a cure for Parkinson's disease (PD), they feel strongly that people with Parkinson's also need information and ways to live better “today”. The DPF sponsors programs and symposia that provide the information and actions that can be used today to live well with Parkinson's disease.

Here is how you can help:
1) Read about Davis Phinney Foundation.
2) Consider being my sponsor as I participate in the Austin 70.3 Ironman Triathlon to be held on October 27th. The donations go directly to the Davis Phinney Foundation and whatever amount you can donate would be appreciated.
3) Share this with others who might want to be a sponsor.

Many Thanks,

Bob

Hot Air Balloons, Salt Tablets and Chocolate

New runners nervously joined us today to train for the February 2014 Austin Marathon.  Most of them have never done long distances before.  No worries,  the Round Rock Fit coaches will help each of them through the transformation over the next 26 weeks.

The goal one for the group today, jog and talk for three miles. (I like to listen and so I learned about the importance of having PSA tests with respect to early prostate cancer detection.)

Goal two, learn training, nutrition, and hydration techniques through short post-run seminars. Special bonus, sometimes we witness a Hot Air Balloon Launch in Round Rock, Texas.  We will see a number of the launches during the early morning runs.

Afterwards, I changed into biking gear and switched locations for my training ride.  I really want to work on staying hydrated and fueled. Another hot day.  Long story short, no serious post cramping after the 38 mile ride.  I feel good.  It is great to see the other bikers executing their own plans.  At a water stop one lady offered me a salt tablet.  She was going 60 miles.  My lesson learned, best not to eat a Chocolate PowerBar.  While excellent tasting, it was a messy 3 or so miles while I was licking my fingers and the wrapper.

The Water Run Cycle Makes me Bonk

Yesterday my heart beat faster, I was writing a number for every day in ascending order on the desk calendar  from the October 27th Austin 70.3 Ironman to now.  This is work!  My thoughts are all about it.  Run 13.1 miles, bike 56 miles, swim 1.2 miles,  nutrition, and hydration.   Bigger thought, Tuesday is a holiday in Texas for LBJ's birthday.  Good time to do a brick workout.

A brick workout consists of combining at least two events. In this case the two will be swimming and running.  Previously I have done swimming and biking or biking and running. (Swimming should always be first in the combination of events because the athlete is fresh and not as likely to get cramps or drown from exhaustion.)

My problem  lately is that I have been running out of energy during the brick workouts, particularly the bike / run combination.  Eating and drinking is a big problem.  Simply put, during the next 60 days I have to practice the correct way to eat and drink before, during, and after my training or I will continue to bonk.

Big breakfast on Saturday morning before a six mile group run chased down with a PBJ sandwich, followed by a planned 55 mile ride.  Ooops, not enough water for entire ride. I only had two 20oz bottles of water and a salt tablet which is only enough to complete half the distance, particularly on a hot day. Great news, I did not bonk. Bad news, I needed more hydration along with sodium and magnesium supplements because my calves later in the day looked like they had snakes crawling around inside of them.

Today, I woke up to a bowl of oatmeal for breakfast,  a 1.4 mile swim, a PowerBar after the swim, and a 12 mile run.  Midway during the run I had another PowerBar followed by Honey Stinger Chocolate carb gel 3/4 into the run. No bonks and no snake crawling calf muscles today.  Hydration is still an issue. I consumed 80 oz (26 oz per hour) of water during the training and I still had a net weight loss of 4.8 pounds.  On average a person needs 32oz of water each hour during training.  Based on my numbers, I need at least 40 oz for each hour.  Sixty days to go.

I feel fabulous and I am challenged.

SMART Goals?

On May 3rd, a Friday morning before work, I packed my bag to include running shoes, RoadID, watch, dry fit shorts and a dry fit shirt so that I could get away from work early and drive 62 miles to a small town west of Austin in the Texas Hill Country called Kingsland. My expectation was simply to run, set at least one goal and to fellowship with other men at a retreat hosted by my church. I left work early at 4:00 in the afternoon but it was too late. I got stuck in traffic. I had too much time to think about goal setting. One purpose of the retreat was for each man to walk away with a goal. Not just a normal goal but a SMART goal. Specific, Measurable, Attainable, Relevant, Time Bound.


In 2010 I set a goal to run one marathon. Yes a crazy goal considering that the most I had ever run before was a 10k. I wanted to lose weight then so I needed a target. To reach the target exercise was required along with discipline, steady training, and accountability. The goal was specific, to run the Austin Marathon. Measurable - to finish 26.2 miles. Attainable - yes, even if I had to walk it I could do it. Relevant - yes it is relevant to me. Time bound - it would be done by February of 2011.


Something else was also needed, risk of loss, risk of failure and risk of reputation. The "R" in SMART really should be for "Risk." To achieve the "R" I put down the $100 registration fee and announce my goal to my friends on Facebook. Twenty six weeks later, goal achieved. Success came from the friendly letter "R."


Repeat goal for 2011 - 2012 season except add the letters PD and some resistance determination. Not really a handicap at all as I ran my second marathon faster by 45 minutes. Repeat three times for the 2012 - 2013 season.  Now, something more is needed.  What to do for the 2013 - 2014 season? Time waits for no one especially if you are blessed with the letters SMART and of course - PD.

 I was still stuck in traffic but I had a brilliant idea, “SMART - PD - 70.3”. As soon as I arrived in Kingsland I worked on the letter "R" by registering for the 1/2 Ironman with the $200+ entry fee and announcing the October event to my friends on Facebook. Ruth, my wife of 26 years, replied back later on Facebook with a new letter "S" as in, "You are not serious?" She really means, "S" as in, "Support!" She has supported every single one of my recent goals as she receives the collateral impact both positive and negative.


My new goal, I will swim 1.5 miles, ride 56 miles, and run 13.1 miles on October 27, 2013 in the Austin 70.3 Ironman. I just need to work out a few details such as getting a bike and starting the training program.

On Memorial Day, my two sons and I went down to Town Lake in Austin to watch the Capital of Texas Triathlon to see how it is done.  Truthfully, I wanted to see the level of fitness that I needed to achieve or "look."  This particular Triathlon is only half the distance that I will be doing in the Fall.  I can do it! Not yet, but with a good solid training program.

The New Kid, Well I Guess Not So New Anymore

What do I Say to the Next New Kid

After 18 months into this journey, it is not nearly as bad as I originally thought.  

 

Love and Sex

First, see how this sexy story ends with  Love and Other Drugs staring Anne Hathaway and Jake Gyllenhaal. Two people fall in love despite the challenges when PD strikes an early blow. The movie excites you at first (watch without kids), then it will scare the hell out of you. PD is a highly individualized disease where each person can heavily influence their own outcome. 

Hope

Second, some hope with an easy to understand explanation.  Andres Lozano: Parkinson's, depression and the switch that might turn them off. Maybe deep brain stimulation is in my future, but just not yet.

Exercise

Third, exercise, exercise, exercise.  The next clip by ABC news shows what happens when a person with advanced PD rides a bike.

 Patients Pedal Past Parkinson's by ABC News.

• time seems to be our worst enemy so the motto is "do it while you still can"
• greater physical activity seems to have a beneficial impact

Austin, Texas is a fantastic place to make healthy life style changes because it is one of the most physically fit cities in the country.  No excuses here for someone with YOPD.   I recommend that you get more information on exercise and nutrition at Davis Phinney Foundation and look over their videos.

Lets have some fun with Dance Walking Fitness Ben Aaron. Time to Dance Walk Baby 

Knowledge

Finally, be informed.  It is worth the money, buy an IPad.  One of the apps that you need is Flipboard. This is a PD friendly content delivery tool that is particularly useful to someone with PD.  I use it to keep up to date on a variety of topics including Parkinson's Disease. 

 

Ready, Steady, Aim, Steady, STEADY . . . Shoot!

"Three out of 26. 

My shots, lower left 3 of 26

Not bad for your first time. You now have something to aim for!" my instructor tells me. He then unloads the remaining 4 rounds into the upper half of my target.

Show off! I don't mind; the instructor is my son. On his target, he was 29 for 30 shots.

My son's shots 29 of 30

Yes, I will work to achieve 27 out of 30 shots on the target. Game on! My first day at shooting practice would make anyone nervous. I was nervously shaking because I had never handled a pistol, much less a Beretta M9, before. I paid $20 for the range and $26 for the box of ammo, which makes it about $15 per each of my 3 holes on the target. Who knows where the other lead landed?
Before I attempted to fire off my first shot, I racked the slide back to chamber the round, and did something wrong. The spring-loaded slide caught the inside flesh of my left pinky and there I was . . .blood dripping off my finger which was now attached to the loaded gun. I said embarrassed, "Son can you get this gun off my finger?"
All said and done, I left the range confident, with a new goal to achieve; despite our scores, my son was actually the shakier one. We did not open the second box of ammo.