tag:blogger.com,1999:blog-81466718103216722492024-03-13T01:56:07.631-07:0026.2 Years LaterRobert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.comBlogger27125tag:blogger.com,1999:blog-8146671810321672249.post-54007570218853936492014-02-26T14:55:00.001-08:002014-02-26T14:57:18.588-08:00Join Cenegenics at the CBS 12 Health & Wellness Expo, this Saturday, March 1!<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
I’m thrilled to announce that <a href="http://www.cenegenicsboca.com/">Cenegenics Elite Health Boca Raton </a>will
play a major role in the CBS 12 Health & Wellness Experience on Saturday,
March 1, from 10 a.m. to 5 p.m. <o:p></o:p></div>
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Sponsored by Channel 12 WPEC and the <i>Sun Sentinel</i>, the expo is designed to help families and individuals
take action and make the right choices to lead healthier lives. Highlights of
the event include health screenings, educational lectures, live demonstrations,
celebrity appearances and activities for kids. Upward of 15,000 people are
expected to attend.<o:p></o:p></div>
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Guests can visit the Cenegenics Elite Health booth to meet our
award-winning physicians and staff members; learn more about our programs; and
discuss pertinent health issues, such as heart disease and stroke prevention.<o:p></o:p></div>
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I’m also very excited to announce that I will join legendary Cenegenics
Elite Health patients – Notre Dame football player Daniel “Rudy” Ruettiger and
former Miami Dolphin Kim Bokamper – to speak at the expo about the importance
of healthy living. Our speaking times are as follows:<o:p></o:p></div>
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Dr. Willix: 11:30 a.m. to 12pm (noon)<o:p></o:p></div>
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Kim Bokamper: 1-1:30 p.m. <o:p></o:p></div>
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Rudy Ruettiger: 3-3:30 p.m.<o:p></o:p></div>
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Many of you know Rudy Ruettiger as the Notre Dame football player whose
<span style="background: white; mso-bidi-font-family: Arial;">early life and career
at Notre Dame was the inspiration for the</span> blockbuster film “Rudy.” Additionally,
Kim Bokamper, <span style="background: white; mso-bidi-font-family: Arial;">a
former<span class="apple-converted-space"> </span></span>linebacker and
defensive end,<span class="apple-converted-space"><span style="background: white; mso-bidi-font-family: Arial;"> </span></span><span style="background: white; mso-bidi-font-family: Arial;">played his entire career with the Miami Dolphins, from 1977 to 1986.</span></div>
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This day of engagement, education, entertainment and empowerment is free
and open to the public. For more
information on the event, visit <a href="http://www.thewellnessexperience.org/">www.thewellnessexperience.org</a>.<o:p></o:p></div>
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Stop by the Cenegenics booth on Saturday and show your support for
health & wellness! <o:p></o:p></div>
Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com0tag:blogger.com,1999:blog-8146671810321672249.post-79716264314822705512014-02-12T15:08:00.001-08:002014-02-12T15:10:31.315-08:00Run with Heart <div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: inherit;">The experience of competing in an Ironman was invaluable. Not only did it teach me that I could push
myself physically to limits I never thought possible, but the emotional
component was unparalleled. I learned
the true definition of words like dedication, perseverance, and discipline. <o:p></o:p></span></div>
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<span style="font-family: inherit;">But if Ironman taught me anything, it was to never give up, to never
stop believing; it taught me to be steadfast in my quest to succeed. <o:p></o:p></span></div>
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<span style="font-family: inherit;">I couldn’t help but think of these qualities when I first heard about the
Lugo Family, a local family in need.<o:p></o:p></span></div>
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<span style="font-family: inherit;">Jayson Lugo is a six-month-old boy, fighting for survival at Jackson
Memorial Hospital in Miami, Florida. He’s
been in ICU since November with an enlarged heart, and is currently awaiting a
heart transplant. <o:p></o:p></span></div>
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<span style="font-family: inherit;">His mother, Norma, has been at his side since he was hospitalized in November. The Ronald McDonald House of Miami provides
her with a room and hot meals, but she only stops by for brief periods of time
to do laundry before she hurries back to her son’s side. She is strong; she is dedicated; she
perseveres in spite of adversity. <o:p></o:p></span></div>
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<span style="font-family: inherit;">Jayson’s father is a farm laborer, working six days a week to support
his family of five. Jayson’s brother and
sister go to school each day, they complete their chores, and they toil over
their homework each night. Like Norma,
their determination and grit get them through each day in hopes that Jayson
will be blessed with a miracle and a new heart.<o:p></o:p></span></div>
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<span style="font-family: inherit;">Jayson has been fighting for his life for 6
months and he continues to inspire me each day. <o:p></o:p></span></div>
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<span style="font-family: inherit;">Join myself and fellow Cenegenics Elite
Health Physicians and staff by signing up for Cenegenics’ Run with Heart 5k on
February 15 at The Boca Raton Club & Resort. All funds raised will go directly to the Lugo
Family. <o:p></o:p></span></div>
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<span style="font-family: inherit;">You can also mail us your donations for the
Lugo Family by making your check out to <b>Ronald
McDonald House Charities of South Florida</b> and sending it to the address
below. <o:p></o:p></span></div>
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<span style="font-family: inherit;">The Boca Raton Club & Resort<o:p></o:p></span></div>
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<span style="font-family: inherit;">C/O Cenegenics Elite Health<o:p></o:p></span></div>
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<span style="background-color: white; background-position: initial initial; background-repeat: initial initial; color: #222222;"><span style="font-family: inherit;">501 E Camino Real<o:p></o:p></span></span></div>
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<span style="background-color: white; background-position: initial initial; background-repeat: initial initial; color: #222222;"><span style="font-family: inherit;">Boca Raton, FL 33432<o:p></o:p></span></span></div>
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Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com0tag:blogger.com,1999:blog-8146671810321672249.post-76799917706314516862012-10-16T09:20:00.000-07:002012-10-22T09:21:51.288-07:00Time Management is Key<br />
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When I first competed in the Ironman in 1984, people used to
say to me, “Wow that’s amazing,” or “I couldn’t do that.” I used to say, “everyone
can do the Ironman - all it takes is dedication.” As I’ve started training
again in the past 2 years, along with traveling and working, I’ve become very
empathetic towards the general population and what they have to go through to
achieve a goal physically. I’ve learned that my statement that “anyone can do
an Ironman” is absolutely untrue. It’s become evident to me that I’m working
very hard to get back in Ironman shape and it’s not going how I expected. <o:p></o:p></div>
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My wife said, “I think you thought you were going to say you
were going to do an Ironman and then go out and do one.” What’s happened to me
is that I’ve realized that it really takes a tremendous amount of consistency.
I’ll be doing great for two weeks in a row and then I have to travel and I
won’t have a bike available, or a swimming pool available. I’m becoming more
aware of what our patients go through.<o:p></o:p><br />
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This realization has helped me to reevaluate how Cenegenics
needs to design programs. This training has forced me to understand how hard it
is to set a goal, want to achieve it, be physically capable, but not have the
ability to control your time. Time management is much more critical than I’ve
believed it was.<o:p></o:p></div>
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I’ve always been able to get up early and train, but now I
have things to do in the morning – getting on a plane at 5 am, etc. All of
those things interfere with training and your goals. I’ve learned that the key
to setting a goal and achieving it, is to be patient and kind to yourself and
to also realize that unless you can find a way to give something up, it’s going
to be difficult at times to achieve a goal like doing the Ironman. <o:p></o:p></div>
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When you think about it, 26.2 years later, is turning into
28 years later. As I say to my wife, “as strong as my mind is, sometimes my
body just can’t do it anymore.” I can think that I can swim faster, or ride
faster, but my legs aren’t telling me the same message. That’s never happened
to me before. I’m experiencing something unique, in that, when I first did the
Ironman, the reason I was able to do it was because I had the time and I was 30
years younger. My recovery and my ability to handle those things is different
now than it was then. What I’m finding out is I need much more discipline now
than I did when I did the Ironman years ago, even for my training. If I miss a
workout, I can’t get upset. I just have to realize that I missed it and find
out how to fit my training in somewhere else if I can. With my work schedule
and life being as full as it is, I just can’t always meet my schedules. <o:p></o:p></div>
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My message is that doing the Ironman <b>is</b> achievable for anyone, but it’s going to take, even for me, a
lot more discipline than I thought it would. I feel more humbled by this
experience than I have in the past. I’ve learned that if you want to grow as an
athlete and as a human being, you have to learn to be resilient, but you also need
to be kind to yourself. Forgive yourself, more than physically and emotionally,
and when you don’t have the time, you just don’t have the time. <o:p></o:p></div>
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Now that I have a coach, my coach is saying, “Well it
doesn’t look like you’re able to meet your workouts.” And I say, “there’s just no way.” That’s a
very unique thing for me to say. I used to think, “of course you can do it,
just work harder.” The truth is, for the general population, it’s not about
working harder or smarter, it’s about realizing that you can achieve your
goals, but the goals are sometimes a lot harder than you anticipated. Just
realize that you may have to start gently and it may take you longer. I thought
by January of 2013, I’d be back in Ironman shape, but the truth is, that’s not
probable. It’s going to take me the full 8 months to get in shape, and then the
event is going to be like a new experience. Having done it before, I have the
advantage of knowing I can do it, for the people that have never done it, I’m
sure they would say they couldn’t do it. I know I can do it, I just may not be
as fast as I want to be and it may not be easy as I want it to be, but it’s
still the goal that I’m more and more committed to achieving.<o:p></o:p></div>
Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com0tag:blogger.com,1999:blog-8146671810321672249.post-30581027809993461782012-08-20T13:32:00.001-07:002012-08-28T11:43:51.864-07:00The Legacy Continues – UltramanThis August, my eldest son, Bob, competed in Ultraman Canada. The traditional Ironman triathlon consists of a 2.4 mile swim, 26.2 mile run and 112 mile bike ride, all completed in one day. The Ultraman competition, however, is a three-day 320-mile test of long-term endurance, featuring a 6.2 mile swim, almost three times the distance of the Ironman, a 52.4 mile double-marathon and a 261.4 mile bike ride spread over two days. Not only did my son complete Ultraman Canada, finishing the competition in 30:38:28, but throughout the 15 years the competition has been held, only 117 men have completed it – far fewer than the number of men that have climbed Mount Everest.<br />
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He’s previously completed 5 Ironman competitions and numerous triathlons, but his training for the Ultraman was very different.<br />
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“In Ironman, you concentrate a lot on the transition between bike and run. That’s called a brick. For Ultraman, I was doing a lot of back-to-back workouts – I might run 20 miles in the afternoon and then wake up the next morning and ride 60 or 70 miles. You have to get used to running and cycling on tired legs. During the competition, you have to be prepared for waking up the next morning, being exhausted, and having to knock out everything on tired legs. Training was much different just because of the distance. The swim was almost 3 times the distance, the bike is 2.5 times the distance and the run is a double marathon. It was pretty intense.”<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEien1EFl7WZ6zkCovjDMh5aII2-00UUXoTzVsI_qxlJwrutc2Fs-0Drkl-kHpxaN7rE1Ageu0S0ewgOPx7qRR2h-A9sqYdK0O0k6t_XkprLnVZqbHCvgxXk0MJe37FloeX33retM2Gm31ak/s1600/Ultraman+Aug+2+2012+435.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEien1EFl7WZ6zkCovjDMh5aII2-00UUXoTzVsI_qxlJwrutc2Fs-0Drkl-kHpxaN7rE1Ageu0S0ewgOPx7qRR2h-A9sqYdK0O0k6t_XkprLnVZqbHCvgxXk0MJe37FloeX33retM2Gm31ak/s400/Ultraman+Aug+2+2012+435.jpg" width="400" /></a></div>
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Not only is the distance a hurdle in the Ultraman competition, but throughout the three days, you are left unsupported and must bring your own team to help get you through it. My son didn’t just compete in Ultraman, my grandsons Bobby and Chas, my daughter-in-law Michelle and my daughter Michelle were all there to help him along the way. On the swim, Bobby was his kayak escort – kayaking with him for the entirety of the 6.5 mile swim and stopping with him to provide him with water and nutrition. During the bike ride, all four supported him in the car, stopping every 8-10 miles to feed him and let him fill up on water. Bobby and Chas both helped to pace him during the run – Bobby ended up running close to 16-17 miles side-by-side with his dad and Chas ran a solid 8-9 miles alongside him.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDG1Z501aor_Nos25FtZM-PHXE-kwJfbOzzw9gVL4CXCH0v-HNsMU8u3BItc-t5Ai0B04kDnYuYuQW2BYbHhHFOCf2WtLV9IFp2ezSz8sJB8p2RYXRN5eK5LHazsNv0dmUrs82kEaN8xIt/s1600/Ultraman+Aug+2+2012+215.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDG1Z501aor_Nos25FtZM-PHXE-kwJfbOzzw9gVL4CXCH0v-HNsMU8u3BItc-t5Ai0B04kDnYuYuQW2BYbHhHFOCf2WtLV9IFp2ezSz8sJB8p2RYXRN5eK5LHazsNv0dmUrs82kEaN8xIt/s400/Ultraman+Aug+2+2012+215.jpg" width="400" /></a></div>
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As my son Bob says, “We were all at the finish line, we were all crying. It was a victory for everyone. Without them, I couldn’t have done the event. I ended up being in the record book for completing it, but there should be an asterisk next to it, because without them I couldn’t finish it.”<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQNJ_otOXyc9zghd0xMkVEcQQHoj6I9t4dFm8_ltH25AguAzAZzHpL3qbuUsD6ICMQUtj5EyX6QzWi1f29VZ87C-UnLvBlW_TR4YJtcD1gk04vTL1KvdkyaWFKTyrYJKAU6FH9D0NnuAtq/s1600/Finish+Stage+3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQNJ_otOXyc9zghd0xMkVEcQQHoj6I9t4dFm8_ltH25AguAzAZzHpL3qbuUsD6ICMQUtj5EyX6QzWi1f29VZ87C-UnLvBlW_TR4YJtcD1gk04vTL1KvdkyaWFKTyrYJKAU6FH9D0NnuAtq/s400/Finish+Stage+3.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">From left to right: Chas, Michelle, Bob, Michelle, Bobby</td></tr>
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I’m so proud to see the legacy I’m leaving behind for my son and grandsons. When I started running, Bob began exercising – he was only 14. We would run together, we did triathlons together in the early 80s. This is a legacy I’m passing along from my own father, who was still running marathons into his 80s.<br />
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This next year, our family is venturing to accomplish something that no other family has done before. My son Bob, my grandson Bobby and I are attempting to do an Ironman together in May of next year. 3 generations of Bob Willix-es all competing in the same Ironman competition – we’ll see what happens.Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com1tag:blogger.com,1999:blog-8146671810321672249.post-63831302892691518972012-07-08T12:30:00.000-07:002012-07-09T12:57:39.207-07:00Back in Training<br />
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Unlike my previous life where I used to say “don’t let work
interfere with your training,” I’ve let work interfere with my training. That
doesn’t mean I haven’t been working out – I just haven’t had an objective. As
some of you will remember, my goal has stayed the same, but the road to that goal has changed. Last year, I was going to do an Ironman competition, but work and
life got in the way. In the last several months, I’ve simply taken a look at it
and I’ve said, “My road to the Ironman is still there, but I’m taking different
steps to get there.”</div>
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I’ve been unable, though I’ve tried for the past 5 months,
to gain entry into a full Ironman event. Because of the demand for entering these
competitions, these events are closing out within 5 minutes of going online. My
son, however, is doing an Ultraman this year – twice the Ironman distance over a
three day span in August. He’s also competing in an Ironman competition in
Florida in November. At this stage in the game, even if I was able to get in, I’m
not trained well enough to do it.</div>
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So I made a decision, two weeks ago, that I was going to
enter a half Ironman. I’m back in training. There are two events – Ironman
Augusta, GA in September and Ironman Miami, FL in October. I will probably
enter for the Augusta Ironman as it fits my schedule better. Ironman Miami
occurs around 4 days before the AAMG, a major medical conference, and my
schedule will become more hectic, so it’s more reasonable that I would attend
Ironman Augusta.</div>
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That being said, I have now revised my training to compete
in a half Ironman - a 1.2 mi swim, 56 mi bike ride and 13.1 mi run. I’m very
confident that over the next 14 or 15 weeks, I can get ready for a half Ironman
and be somewhat competitive.</div>
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As my dad used to say, “If you keep getting older, all of
your competitors will die out.” So I’m doing that. He used to win events when
he was 75; that’s when he won his first gold medal in the Senior Olympics. I haven’t
gotten to that age yet, but I understand what he meant now – eventually all of
your competitors will die out, so you have to win something. If you live long
enough. That’s what I’m banking on. If I live long enough, I may not get to
Hawaii until I’m 100, but I’ll get there.</div>
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In all seriousness, though, I get questions all the time. “Why
do you want to do stuff like this when you’re 71? What’s the purpose? What are
you trying to prove? Why don’t you just eat bonbons and sit on the beach?”</div>
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For me, the answer is pretty simple. The major thing that I’ve
learned since starting preventive medicine 31 years ago, and teaching people about
exercise and nutrition for over 40 years now, is that more and more, the key to success for everyone who’s interested in staying healthy
is to either rekindle within themselves the athlete that they were when they
were younger, or, if they weren’t athletic when they were younger, to become an
athlete during the aging process.</div>
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One of my recent patients never rode a bicycle on the road.
He’s now one of the top cyclists in Florida at the age of 55, and he just
started 2 years ago. I think that we all were, at one time, athletes. I think
that every one of us, at one time, dreamed of winning the gold medal at the Olympics,
or becoming the best at something athletic. Maybe it wasn’t competitive
athletics, but becoming the best ballerina. It almost always has to do with something
physical.</div>
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The more we get into looking at competitors, the more we see
how important athleticism has become. Everyone knows that 20 years ago, tennis
players didn’t run, cycle and lift weights. 15 years ago, golfers never paid
attention to strength training until Tiger Woods showed them that fitness was a
key component to his ability to hit the ball out of a thick rough farther than anyone
else, simply because he’s stronger and more fit. Now everyone is training like
athletes, even golfers, though golf is not a particularly athletic sport.
It now requires you to be athletic in order to be competitive. Racecar drivers
run and lift weights. Every athlete has learned that there is an advantage to
cross training. The Ironman, or triathlons, are, in my opinion, the ultimate in
cross training. It requires that you swim, upper body aerobic conditioning; you
bike, lower body aerobic conditioning; and you run, using all the muscles in
your body. You have to lift weights and be flexible, so yoga and weight
training become an important part of your regimen. </div>
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At my age, at 71, if I’m going to be able to complete a 2.4
mi swim, a 112 mi bike ride, and 26.2 mi run, I’ve got to be more disciplined
about how I train. One of the things this has taught me is that the gift of
doing the Ironman in 1984 really was a gift. I was taken out of athletic
competition because of an injury – I was hit by a car and had to stop
competing. It’s a lot harder training to do an Ironman now than when I was 30
or 42, but while it’s harder, it’s also much more meaningful for me. I cherish
the ability to still to get on a bike and compete. </div>
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Now I have a very competitive tri-bike that I ride. I’m
faster, and stronger, than I was a year ago, or even two years ago. It’s a lot of
fun to know that you can bring it back.</div>
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For everyone, I think that you should pick a goal. Pick a
goal and become an athlete. It could be a one mile walk for cancer, or a charity
bike ride where you’re doing 10 miles, or even 5 miles. No matter what it is,
make it playful. I don’t want this to sound serious. The reason I do it is
because I feel like a kid. I get my cycling hat on, my helmet, and I go outside
and I play. It sounds silly, but it’s true. When I was 8 years old, I played
baseball every single day and I sat outside waiting for somebody to play
baseball with me. Now I’m 71 and I’m waiting for someone to invite me on a bike
ride.</div>
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Keep it playful, but remember that there’s a real benefit to
being athletic during the aging process. If we can get everyone in the country
to get back to sport, it would be the best gift we could give ourselves. I
really want all of you to send me questions and give me an opportunity to
answer them. Anytime you want to come and join me in an event or a training
event, let me know and I may let you in. That’s my message for today.</div>Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com0tag:blogger.com,1999:blog-8146671810321672249.post-34159170099705899632011-08-29T09:22:00.000-07:002011-08-29T09:35:33.349-07:00The Legacy Continues<span style="font-family: inherit; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">The Legacy was represented by my oldest son, Bob, who just finished his fifth Ironman in Louisville.</span><br />
<span style="font-family: inherit;"><br />
</span><br />
<span style="font-family: inherit; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">I am a proud Dad and my father, who started the physical fitness tradition in our family, is looking down and saying, "You go, Bob! Great job. Grandpa."</span><br />
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<iframe allowfullscreen="" frameborder="0" height="345" src="http://www.youtube.com/embed/bNTAhSH9Am0" width="420"></iframe>Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com0tag:blogger.com,1999:blog-8146671810321672249.post-88101219588817051432011-08-22T13:41:00.000-07:002011-08-22T13:46:02.928-07:00The Psychology of IronmanUgh, I give. I can't make it. I won't be participating in the Ironman Louisville.<br />
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I lost a month of training between my recent move and my job, and I'm just not ready to do an Ironman. I'm throwing in the towel. Since there are no other events between now and 2012, I resign myself to the fact that my schedule and my life were too just complicated to add Ironman training.<br />
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It's more important for me to say "I can't do it," rather than go and not do well. I'd rather wait. I'm humbling myself to all my readers by saying that, despite the fact I thought I could do it, I can't. The lesson from this is being able to recognize that it is so important for me to be able to qualify for Hawaii that I wouldn't risk doing an Ironman if I risk injury and be out of commission for months.<br />
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I'm not giving up the dream, by no means. I've made what France calls "a decision humans make all the time." If I was trying to be superhuman, I'd go, not do well, injure myself, and then be really upset. <br />
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My sons, who registered with me, are still going. Obviously, they're going with the idea that they're finishing, but both are suffering from injuries that may prevent them from doing so. I think there's a different mindset for Ironman competitors. In my 30s or 40s, the age my sons are now, I would have gone anyway. Now that I'm a little bit older and training is more important to me than the actual event, I want to give myself a chance to qualify. My sons have a different end goal than I do, and they've therefore made a different decision than I have. <br />
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All three of us, to even be thinking about doing the Ironman, must have something mentally disconnected. We're all a little nuts, they're just a little crazier than me right now. I'm sure there will come a time when I'll be crazier than they are. It's important as a family for them to live their dreams, not mine. I'll follow them on the internet as they race, even if I won't physically be there.<br />
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I always tell everyone it's good to set a goal. Well, the day I decided not to go to Lousiville, I registered for Miami Man Half Ironman in November. It fits my schedule, so I won't have any excuse for not doing it. Plus it's a half Ironman distance, so theoretically I could do it tomorrow.<br />
<br />
This event in Miami isn't a qualifier, so it's really a trial run for me to get back into competition with other triathletes. I'm looking forward to the fact that it's local, and I can leave home, do the event and come back home. <br />
<br />
While it's painful not to go, I'm proud of what i think is a mature decision. The minute you become disappointed you're not doing something, set another goal. Just keep putting one foot in front of the other and you'll get somewhere. I hope that everyone reading this blog will come and cheer me on in Miami. Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com0tag:blogger.com,1999:blog-8146671810321672249.post-40887379048087837162011-06-15T09:45:00.000-07:002011-06-15T09:46:19.474-07:00Ironman Louisville Update: The Reward of Going Uphill Is Going Downhill<span style="font-family: inherit;"><span style="font-family: 'Helvetica','sans-serif';">A part of being on the road to Hawaii is realizing that my objective may take longer than I thought it would. <span style="font-family: 'Helvetica','sans-serif';">I've learned to accept that, while my son, Bob, can say he wants to go to Hawaii on a specific date, I may not be able to make that guarantee in the same time frame. The benefit in this is that </span>I'm learning patience more than I ever have when it comes to my training. Part of being a mature athlete is realizing that, as much as I'd like to believe I can control time, sometimes time controls me. Although I believe in circular time, I live in linear time. So, sometimes there just aren't enough hours in the day to accomplish everything I'd like to. </span></span><br />
<br />
<span style="font-family: 'Helvetica','sans-serif';"><span style="font-family: inherit;">At the same time, my training is going extremely well - I'm improving in every aspect. I'm a better swimmer and <em>much</em> better cyclist than I was 26 years ago, but I'm not as good a runner. What used to be my strength is now my weakest sport, and that's ok. Believe it or not, I'm actually enjoying cycling, the sport I used to hate the most. I love being able to cover a lot of distance in a short amount of time. When I'm in Las Vegas (2 weeks out of the month), I ride in the mountains, which is a real thrill for me having lived in Florida since 1981. </span></span><br />
<br />
<span style="font-family: 'Helvetica','sans-serif';"><span style="font-family: inherit;">I have 11 weeks to go until Louisville, and I'm starting to implement more effort. I'm concentrating the next 3 months on bike-run transitions. Unfortunately, the ocean has been very uninviting, and I haven't been getting in open water swims. That's a problem. I'm looking forward to calmer water, but that's not up to me. </span></span><span style="font-family: 'Helvetica','sans-serif';"><span style="font-family: inherit;">All in all, i feel great. I'm maintaining my weight (198 to 200 lbs all the time), even though I'm not eating as clean as i should. I eat pizza, sweet potatoes and the occasional bread, so I can't be as lean as i want to be because of the carbs, but i need them for energy. </span></span><br />
<br />
<span style="font-family: 'Helvetica','sans-serif';"><span style="font-family: inherit;">I'm surprised at how much fun it is to become an athlete again at this level, and I'm not disappointed in my failures. I'm much more patient with myself. I was with my son this morning, he said he thinks I'm doing extremely well. With three kids, he's struggling just like I am. But, like I say, the reward of going uphill is going downhill.</span> </span>Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com0tag:blogger.com,1999:blog-8146671810321672249.post-48004354543707462682011-06-10T14:10:00.000-07:002011-06-15T11:17:52.590-07:00The Cenegenics Food Plate: Plates Break, But Diamonds Are Forever<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .5in 1.0in 1.5in 2.0in 2.5in 3.0in 3.5in 4.0in 4.5in 5.0in 5.5in 6.0in;"><span style="font-family: inherit;">I'm glad they finally decided to get rid of the antiquated Food Pyramid, but I don't see the introduction of the Food Plate as an improvement so much as a change. Visuals are a very important tool for nutrition counseling, and the Food Plate isn't simple. It's actually very confusing. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .5in 1.0in 1.5in 2.0in 2.5in 3.0in 3.5in 4.0in 4.5in 5.0in 5.5in 6.0in;"><span style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .5in 1.0in 1.5in 2.0in 2.5in 3.0in 3.5in 4.0in 4.5in 5.0in 5.5in 6.0in;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK_PXcri-k59119Lx0mwSF1HXo77WH7pC-ZAIWxJFW3JfvmUlGpaXk4HBb2HCOtBr8IY9l1cZWIJg709f_ILv_bFpedTLbFI15jLk3TR552bCZqXTqatLgn994JXxn_PLs3Mm0iAPVTDNi/s1600/Cenegenics_Food+Diamond.png" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: inherit;"><img border="0" height="400px" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK_PXcri-k59119Lx0mwSF1HXo77WH7pC-ZAIWxJFW3JfvmUlGpaXk4HBb2HCOtBr8IY9l1cZWIJg709f_ILv_bFpedTLbFI15jLk3TR552bCZqXTqatLgn994JXxn_PLs3Mm0iAPVTDNi/s400/Cenegenics_Food+Diamond.png" t8="true" width="307px" /></span></a><span style="font-family: inherit;">After realizing the many drawbacks of the Food Pyramid, I created the Cenegenics Food Diamond in 2008. Even though diamonds are rigid, the Food Diamond is actually very flexible. I chose the diamond shape because, like individuals' diets, no two diamonds have the same shape. The Food Diamond is customizable - by altering the shape of the diamond, you can change the distribution of the food. If i was devising a Food Diamond for someone with kidney disease, lean protein would become less important than fruits. Vegetable protein would become more important than animal protein.<span style="mso-spacerun: yes;"> </span>I could similarly design a unique Food Diamond for people with conditions like arthritis, diabetes or heart disease, and each would take on the shape of a multifaceted diamond. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .5in 1.0in 1.5in 2.0in 2.5in 3.0in 3.5in 4.0in 4.5in 5.0in 5.5in 6.0in;"><span style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .5in 1.0in 1.5in 2.0in 2.5in 3.0in 3.5in 4.0in 4.5in 5.0in 5.5in 6.0in;"><span style="font-family: inherit;">The Food Diamond incorporates all the important aspects of nutrition. At a glance, you can recognize the importance of water, exercise, and vegetables versus fruit in a very simplistic way. It provides the opportunity to understand that all fats aren't created equal, and they can (and should) be used strategically. There is no reason to eliminate grains, but it's necessary to clarify that many can be harmful. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .5in 1.0in 1.5in 2.0in 2.5in 3.0in 3.5in 4.0in 4.5in 5.0in 5.5in 6.0in;"><span style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .5in 1.0in 1.5in 2.0in 2.5in 3.0in 3.5in 4.0in 4.5in 5.0in 5.5in 6.0in;"><span style="font-family: inherit;">Additionally, I would keep people, especially children, away from the dairy the Food Plate recommends. Dairy is laden with a lot of problems, and it's not all hormone-free. There are much better sources where you can get the critical nutrients found in dairy. Dairy was important 100 years ago. Now, we live in an industrialized world where we provide better sources of natural products that are raised in an appropriate fashion. I can live without cheese. I can't live without minerals and water. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .5in 1.0in 1.5in 2.0in 2.5in 3.0in 3.5in 4.0in 4.5in 5.0in 5.5in 6.0in;"><span style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .5in 1.0in 1.5in 2.0in 2.5in 3.0in 3.5in 4.0in 4.5in 5.0in 5.5in 6.0in;"><span style="font-family: inherit;">The public needs simplicity. It needs a picture that helps people understand that one diet 'shape' may not apply to everybody.<span style="mso-spacerun: yes;"> With its overgeneralization and lack of detail, the Food Plate allows for bad foods to be added to the plate. </span>It took the government14 years to change the Food Pyramid, and who knows how much longer it will take to get it right. The problem is, as knowledge expands, we don't make changes. We need to start over with a solid foundation. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .5in 1.0in 1.5in 2.0in 2.5in 3.0in 3.5in 4.0in 4.5in 5.0in 5.5in 6.0in;"><span style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none; mso-pagination: none; tab-stops: .5in 1.0in 1.5in 2.0in 2.5in 3.0in 3.5in 4.0in 4.5in 5.0in 5.5in 6.0in;"><span style="font-family: inherit;">Remember: Plates break, but diamonds are forever. </span></div>Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com0tag:blogger.com,1999:blog-8146671810321672249.post-75142609323270373402011-04-21T08:38:00.000-07:002011-04-22T06:02:40.552-07:00The Apple Doesn't Fall Far From the TreeLife is a long and winding road, and sometimes the road splits off to create separate, equally exciting journeys. My son and grandson (both named after me) are doing their own thing, but, truth be told, the apple doesn't fall far from the tree!<br />
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As I make my own comeback to Hawaii, my son and grandson are following their own dreams while focusing on taking risks and staying fit.<br />
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My son has been coaching an athlete by the name of Eric Terlizzi, who recently ran in the "Raleigh Rocks" half-marathon. Here's a look at what he has to say about my son, "Ironman Bob," which can be read in it's entirety at Eric's <a href="http://ericterlizzi.wordpress.com/2011/04/11/raleigh-rocks-half-marathon/">blog</a>:<br />
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<tr><td style="text-align: center;"><a href="http://ericterlizzi.files.wordpress.com/2011/04/dscf1788.jpg" style="margin-left: auto; margin-right: auto;"><img alt="" class="size-medium wp-image-19 " height="225px" src="http://ericterlizzi.files.wordpress.com/2011/04/dscf1788.jpg?w=300&h=225" width="300px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Eric Terlizzi and my son, "Ironman Bob"</td></tr>
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">"I’ve never run an organized race before, but I’ve been training for quite a while. As you may know by now, I’ve been on a fitness kick for about three years, trying loose weight and get healthy again. So, the guys at school thought it would be a good idea if we did this race. I mentioned it to my coach Bob, and he not only said “Do it!” but, “I’ll do it with you!” Now THAT’S what I call a <a href="http://ericterlizzi.wordpress.com/2011/03/03/the-value-of-a-coach/" title="The Value of a Coach">coach</a>!</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">He helped me put together a training plan and race day strategy that really helped me stay motivated. Every time he’d text me about the upcoming race, I swear I’d feel an adrenaline rush ,and I was ready to tear up some pavement. I guess the old competitor in me came back! Bob is THE man and I’m forever grateful for his influence in my life. His family came as well and they were so encouraging."</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
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<tr><td style="text-align: center;"><a href="http://www.theappalachianonline.com/images/stories/2011/April/18/Kayaking.jpg" rel="lightbox[Freshman management major Christopher A. ZIno and freshman geography major Robert D. Willix are preparing for a kayaking next summer that will take them through the Mississippi river. Their 60-day trip will take them from Minnesota to the Gulf of Mexico. Drew Bennett | The Appalachian]" style="clear: left; cssfloat: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;" target="_blank" title="Freshman management major Christopher A. ZIno and freshman geography major Robert D. Willix are preparing for a kayaking next summer that will take them through the Mississippi river. Their 60-day trip will take them from Minnesota to the Gulf of Mexico. Drew Bennett | The Appalachian"><img alt="Freshman management major Christopher A. ZIno and freshman geography major Robert D. Willix are preparing for a kayaking next summer that will take them through the Mississippi river. Their 60-day trip will take them from Minnesota to the Gulf of Mexico. Drew Bennett | The Appalachian" class="multithumb" height="450px" src="http://www.theappalachianonline.com/cache/multithumb_thumbs/b.300.0.16777215.0...images.stories.2011.April.18.Kayaking.jpg" title="" width="300px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">That's Bobby on the left</td></tr>
</tbody></table>Then there's my grandson, Bobby, who's embarking on quite the adventure of his own. On April 18, he was featured in <em>The Appalachian</em>, the college paper for Appalachian State University, for his plans to <a href="http://www.theappalachianonline.com/lifestyles/7424-freshmen-find-sponsors-for-source-to-sea-kayak-trip-">kayak the Mississippi River</a> next summer. In the article, Bobby says, “Two normal people can do something cool. I am a completely average person.” Keep in mind, Bobby will not be the first person to complete this journey, but he will be the youngest. <br />
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</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;">Both Bobby and my son are perfect examples of what is possible when you test your limits and go for the impossible. Amazing things can and do happen every day. Keep that in mind as you plan your life's next adventure.</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgHZp7B6Gfr96aD4nG13yTar1djHMV4MLv9ZU2gyjEqXNsSN2NDMNMdTn1PwjwVXcuR4IB4WsgP_cLHRV7HygcswTDMmUF3-cy9iloJJWfT5J5nMWF5wCnwHhSefW5o5hj500Dun_hrzxx/s1600/Willix+Family.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300px" i8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgHZp7B6Gfr96aD4nG13yTar1djHMV4MLv9ZU2gyjEqXNsSN2NDMNMdTn1PwjwVXcuR4IB4WsgP_cLHRV7HygcswTDMmUF3-cy9iloJJWfT5J5nMWF5wCnwHhSefW5o5hj500Dun_hrzxx/s400/Willix+Family.jpg" width="400px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"The 4 Bobs," taken in 1999: Me (Bob Jr), Bob III, Bob Sr., and Bobby</td></tr>
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</td></tr>Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com1tag:blogger.com,1999:blog-8146671810321672249.post-17224438873504049842011-04-18T12:38:00.000-07:002011-04-18T13:19:47.382-07:00Andy Coan: My Swim Coach & Mentor<span style="font-family: inherit;"><em>Andy Coan remains one of the world's best and most inspiring swimmers, and someone I have had the pleasure of being coached by, not once but twice. We first met in 1984, when I was in need of a swim coach for my first Ironman. I was 43, he was 26. We ended up learning a great deal from each other, formed a great friendship and stayed in touch over the years. I happened to come across him again recently while I was - you guessed it - looking for a swim coach for my return to Ironman.</em></span><br />
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<span style="font-family: inherit;"><em>Some background about Andy: In 1974, as a 10th grader in high school, he went :20.6 in the 50 and :45. 85 both National Prep School Records. As a junior, he set an American Record in the 100 Free at :43.99 swimming for Pinecrest Prep school. He had the second-fastest time in history in the 50 Free at :20.19 right behind John Trembly, which was a National Prep school record. He had a great AAU season, winning the 1975 100 Free at Short Course Nationals and qualifing for the World Championship team. His high point was at the WC meet which he won the gold medal and set a World Record in the 100 Meter Free. He had a great career at the University of Tennessee - In 1978 he won 2 individual events (50 and 100 Free) and the 400 Free Relay in helping Tennessee win the NCAA Championship. In 1979 at the NCAA he won 2 individual events (100 and 200 Free) setting American Records in the process and was upset by Rowdy Gaines in the 50 Free. His times in the 100 was :43.25 and the 200 was 1:35.62. That spring he had the fastest times in the country for the 50, 100, and 200 Free and looked like a sure bet to make the 1980 team.</em></span><br />
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<span style="font-family: inherit;"><em>Shortly after the 1979 NCAA, Andy got into a car accident in which he broke both wrists and suffered a hairline fracture of the right kneecap. The doctors said he would never swim again. He was in the hospital for 3 months and had like 9 operations to put screws, pins, and plates in his hand. After being out of competiton for a year he amazingly went to the 1980 NCAA and <u>WON</u> the 50 Free. After that meet, and with the Olympic boycott, he retired from swimming. Here's a bit of Andy's perpective.</em></span><br />
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<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">I’ll never forget the day Dr. Willix walked onto pool deck and marched straight up to Jack Nelson, my coach at the time and one of the greatest American swimming coaches in the world, and said, “Coach Nelson, I want to do the Ironman and my weakest event is swimming.” Coach Nelson looked into the pool and said, “I want to introduce you to world record holder, Andy Coan. Andy, I want to intro you to Dr. Willix. Take care of him.”</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">So I asked Dr. Willix for a couple things in return. I said, “Please help me. I’m fairly good with my diet, but in the middle of the day I feel like someone took a syringe and sucked the energy out of me.” He had me keep a food diary for a week, and explained to me, after he’d seen it, that he’d have a tough time feeding this to his dog. Maybe he said it more nicely than that. At any rate, he changed some really basic things and made a dramatic difference to me. Basically, he said to cut out white bread and white rice, and that you can’t ever eat too many vegetables or drink too much water.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">He and I are identical in regard to the importance we place on Staying young at heart. I stay as healthy as I can. I eat well and work out almost daily. And the greatest thing is, at 53 years old, I am the single father 6-year-old boy, Richard, and we just don’t stop. I love working with kids. I coach some middle and high school kids locally, in addition to the masters. Some of my oldest swimmers are the youngest at heart. I taught 10-month-old babies how to swim and I freakin’ loved it. </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Dr. Willix has become an outstanding biker, and running is something he’s always been good at. He has a drive like very, very few people I’ve ever met in my life, which makes my work with him easier. As I work with him, I have to understand to take it one step at a time. He’s usually ready to go on to the next step before I am. His drive is very refreshing to me. I give him 20 seconds to rest, and in 10 seconds he’s ready to go. </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Dr. Willix is going to go exactly where he wants to go in life, and I will be there with him. I admire him for the things he has done. It’s an honor that he came back and grabbed me. I think we both look each other that way. We bend our schedules and we will get there. <em>He</em> will get there. </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">My advice to everyone is, take the first step. That’s something I do every morning. Today is a new step, and Dr. Willix is a new step in my life. Don’t be set in your ways. If I was, I would look at Dr. Willix, and think, ‘I can’t make time.’ You have to <em>make</em> time.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">I chose to step away from a lot of what my business is (I was in medical sales for years and years). I took a break and spent a lot of time with my son, and I thought, I’ll never get this chance back. I chose that, just as I chose a place for Dr. Willix. People always give you advice; they say, “It goes so fast, take pictures.” But I’ve been real lucky to do so many things. To go all over the world, set records, accomplish things in the business world. But my time with my son is so enjoyable. If I choose ‘a’ or ‘b,’ and ‘b’ is more fun, I’m going down that road. </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">My son teaches me so many things. My perspective is not what I can get done in a business sense, it’s that I can’t wait till 2 o’clock to pick him up. People get immersed in work, and suddenly it’s 7 at night, and they think, ‘I have to go get my kids.’ That absolutely is not going to happen, even if I give up a large part of my income. </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">My son and I run and dive and play. I’m 53 and doing flips into the pool, and my kid is right behind me. He does a lot of things as a 6 year old that I do behind him, in front of him, or with him. I enjoy working with kids. Kids just do that in general. They give you a youthful insight that you may have forgotten, or learned something totally new. </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">My son and I were out during the Super Moon. Ever since he was little, we talked about the man on the moon. I asked my son on that night, “What do you think he’s doing?” He looks up there, pauses, and says, “I think he’s playing kickball.” Ask questions and listen. In business, you’re always looking for an angle. There are no angles with kids. </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"><br />
</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;">Dr. Willix has worked hard to have a choice. He’s worked diligently for years to create this opportunity for himself, and it did not come easily. For that, I will always have great admiration for him. </span></div>Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com0tag:blogger.com,1999:blog-8146671810321672249.post-16882807010115039592011-04-18T12:15:00.000-07:002011-04-18T12:15:18.179-07:004 Months to Louisville<div class="separator" style="clear: both; text-align: left;">No matter what kind of obstacles I face, I continue to push through and prepare for Ironman Louisvilles on August 28, 2011. You don't always have to travel to a gym to get your workout in. Here are some snapshots of me training around the neighborhood.</div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxU0KK8ijyS8PbAPC2E53FokxxISffEdnQr7K8R0XQg80ubhwn35rhuZIz0ODaxu3CiZRoZAehbg3d2tMoBqFRIGmW_UvXUMkIA2jGCZkcU-Gr5O3DWkHWhzU_vk320Ew5Pt_EOCFG5Lsr/s1600/Cenegenics_Newsletter+Shots_032411+%252817%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" r6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxU0KK8ijyS8PbAPC2E53FokxxISffEdnQr7K8R0XQg80ubhwn35rhuZIz0ODaxu3CiZRoZAehbg3d2tMoBqFRIGmW_UvXUMkIA2jGCZkcU-Gr5O3DWkHWhzU_vk320Ew5Pt_EOCFG5Lsr/s320/Cenegenics_Newsletter+Shots_032411+%252817%2529.jpg" width="320" /></a></div><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG7Qrca9n8JAtWIgtvLOHbh3l_SSilAuoOoIGhG8D4GThhUKCcg8ZccKXtqY-qrgUGwz7vYX5A9sTHGEg6nWTquK7NziuAT0qFaluF2wLtRuQtSyB_V5YlAJMjJl-nnYQ2qFWEkHL786A5/s1600/Cenegenics_Newsletter+Shots_032411+%252833%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" r6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG7Qrca9n8JAtWIgtvLOHbh3l_SSilAuoOoIGhG8D4GThhUKCcg8ZccKXtqY-qrgUGwz7vYX5A9sTHGEg6nWTquK7NziuAT0qFaluF2wLtRuQtSyB_V5YlAJMjJl-nnYQ2qFWEkHL786A5/s320/Cenegenics_Newsletter+Shots_032411+%252833%2529.jpg" width="320" /></a></div><br />
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</div>Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com0tag:blogger.com,1999:blog-8146671810321672249.post-43225609858898300242011-03-29T09:59:00.000-07:002011-03-29T09:59:01.330-07:00Jay Leno Spoofs Cenegenics with "Lenogenics" - HilariousFor your entertainment!<br />
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<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/7T7mt7xuFGk?feature=player_embedded' frameborder='0'></iframe></div>Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com1tag:blogger.com,1999:blog-8146671810321672249.post-48828122109521411952011-03-18T12:00:00.000-07:002011-03-18T12:08:00.646-07:00Interview With Louis Garneau, Olympian and World-Class Cyclist<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><span style="font-family: inherit;"><em>This month, we're joined by Louis Garneau, a Canadian road racing and track cyclist and cyclewear manufacturer who has been involved with cycling his entire life. With 13 years of bike racing around the globe, more than 150 victories, and winning the Canadian Championship, Louis has based his career on his undying passion for cycling. He also continues to produce and patent the leading cycling apparel, helmets, shoes, accessories, and frames, as he has for more than 25 years. I'm proud to ride with Louis's Florida club of cyclists, which builds a cycling base for new and veteran cyclists who live in Florida as well as our traveling guests who come here to ride with us.</em></span></span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEido1zkJTQm9UeoLkbpKR0x4bYYzzA1pNEbjM9PncVwWfKEJZ2illgyY6rcBwaALSlkxfV4EI3K8ES4G7ToK6UK7ZoOKXeb0SlPqbW9TmnFDyRZlGhArCpiSHUY5DA56ROhd9z-IcrHgQmB/s1600/Louis+Garneau.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="203" r6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEido1zkJTQm9UeoLkbpKR0x4bYYzzA1pNEbjM9PncVwWfKEJZ2illgyY6rcBwaALSlkxfV4EI3K8ES4G7ToK6UK7ZoOKXeb0SlPqbW9TmnFDyRZlGhArCpiSHUY5DA56ROhd9z-IcrHgQmB/s400/Louis+Garneau.jpg" width="400" /></a></div></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><strong><span style="font-family: inherit;">Your entire life has been dedicated to cycling. How did you originally get into the sport?</span></strong></span><br />
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You know, I started racing at 14 years old and stopped at 25 after the Olympic games in 1984. I was a roadie, a road man, and I raced 250 kilometers (168 miles) and finished 33rd out of 163 riders. After that, I decided to quit and start my own company with my wife. I was the first person to do cyclewear in Canada and the U.S. Every year we grew, and we are now a worldwide company.</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><strong><span style="font-family: inherit;">What are your tips for those who are beginner cyclists?</span></strong></span><br />
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At the beginning you need to start slowly, because, when you train, it's for life. It's like brushing your teeth. If you start too hard, you can get tired, quit, and disappoint yourself. I recommend riding 3 times a week - 30 minutes, then an hour, then another hour. As you get in better shape, you can build on that time and double it after 6 months. You need to eat well, sleep well, and have a thorough exam with your doctor to make sure it is OK for you to begin a cycling program.</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><strong><span style="font-family: inherit;">What was your most memorable experience on a bike?</span></strong></span><br />
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The Olympic Games, '84. I had a bad crash, but I finished the race even though it was difficult. 'Never give up' is something I believe in. It was 105 degrees in L.A., very dry, and I crashed on the corner with an Italian. I hurt my knee and was suffering, but I needed to finish. The Olympic Games are the top of the top.</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><span style="font-family: inherit;"><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><strong>In 1983</strong></span><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><strong>, you started manufacturing your first cycling clothes in your father's garage with your wife, Monique Arsenault. What inspired you to begin the line?</strong> </span></span></span><br />
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My dream was to be an artist, but I realized it's difficult to survive in the business. When we got married, we decided to manufacture small quantities of cyclewear. I designed, and my wife was a nurse, so she was very good for stitching the cyclewear. At the beginning, we had no plan to become a big company. We could survive selling maybe 5 pairs of shorts and 5 jerseys a week. Every week, the orders became bigger and bigger, so I thought, 'We need to reorganize. And hire some more people.' We built the company one employee by one, all the way up to 400 employees today. I tried 25 new products just last week - I make tests, and I give my feedback to the factory to create a really super product.</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"></span><strong><span style="font-family: inherit;">How do you motivate yourself on days when you don’t feel like training?</span></strong></span><br />
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I think my motivation is very strong. I was always an athlete with a lot of discipline. It's natural for me to me to ride, it's a part of my self. It's healthy. Sometimes I feel sleepy, and after training I feel energized. The results are fantastic. You feel proud, fresh, like another person. It's a way of life, and I need to do it. I push myself and say, 'Never give up.' It may not be fun at the beginning, but the results are always worth it.</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"></span><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><strong><span style="font-family: inherit;">How do you feel cycling has changed since you first began?</span></strong></span></span><br />
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The population has changed a lot. People are riding the bike who are 40, 50, 60, 70 years old, because there's no impact on the back or backs of the knees like with running. You can go fast or slow, long or short. So basically, the sport is getting more popular because it's easy to do. Also, the bikes today are much lighter.</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"></span><strong><span style="font-family: inherit;">What are your favorite parts of training? </span></strong></span><br />
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I like climbing. I like to climb mountains. It gives me great satisfaction. I like to see a big mountain and know I'm going to the top. Sadly, in Florida there are no mountains, but in Quebec we have good mountains. It's a good challenge to climb. And when I cycle, I like to go fast with friends. I like to go fast on my bike, to be honest. <br />
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<strong>Your least favorite?</strong><br />
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Rain and cold, I hate that! When it's like that, sometimes I train inside with my bicycle in the gym. I hate cold weather and rain. </div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><strong><span style="font-family: inherit;">You participated in the Los Angeles Olympic Games in 1984, a dream experience for many people. What was that experience like?</span></strong></span></span><br />
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Listen, it's the most important race in the world, and I decided it would be my last race. For me, it was realizing a dream. Year after year of training hard, I realized I would represent my country at the Olympic Games. It's difficult to describe, but very special. It's a good souvenir in my head. When you're an Olympian, it's for life. And I'm proud of that.</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"></span><strong><span style="font-family: inherit;">Who inspires you? </span></strong></span><br />
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<span style="font-family: inherit;">Guy Laliberté, the CEO </span>from Cirque du Soleil. Also, Lance Armstrong won the Tour de France 7 times despite having cancer. That's someone special, for whom I have a lot of respect.</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><strong><span style="font-family: inherit;">We all have a favorite motivational motto. Mine is, "Never let work interfere with your training." What is yours?</span></strong></span><br />
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"Never give up." It's the way I drive my life. I never quit a race because I was tired or for stupid reasons. I am like that with my wife, who I've been with for 35 years. I met her when I was 17 and she was 15, and today we have our own kids. I've had the same company for 28 years. I believe in what I'm doing and never quit any aspect of my life for an easy reason. <br />
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<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><strong><span style="font-family: inherit;">How do you continue to support the cycling community?</span></strong></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt;">We sponsor different teams around the world. We're sponsoring a big team in tour de france, Europcar. Also, one project I'm very proud of is sponsoring the Rwanda cycling team, these are kids from the genocide who race with the national team. I've sponsored them for two years, giving them nice jerseys, shorts and helmets. I'm happy to help the Rwanda team. Really, cycling is for everybody. Everybody can ride a bike. It's a green way of transport, we don't use gas. When you ride a bike, you're free. It's a way of life. </div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt;"><br />
</div></div>Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com1tag:blogger.com,1999:blog-8146671810321672249.post-14208679345876783322011-03-07T10:13:00.000-08:002011-03-07T13:03:37.250-08:00Jeffrey Cohen, Guest Blogger & Cenegenics Patient, on Biking With Giants<div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><em>I am pleased to present you all with Jeffrey Cohen, this week's special guest blogger. Jeffrey is a good friend of mine and a longtime Cenegenics Boca Raton patient of six years. At 59 years old, Jeffrey keeps up the excitement in his fitness routine by running, biking and swimming his way across Miami, Florida. Read on to learn about his unique regimen and experiences.</em></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">When I first read about Cenegenics, I wasn’t sure whether I believed it or not. But I’d read some articles about growth hormone and testosterone, which, in a reasonable dose, seemed like it would be of great benefit to me. So I met with Dr. Willix and found that he was an exercise lunatic, like I was, and equally as focused – kind of a no-nonsense guy. So I said, let’s give it a try. That was six years ago. </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
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<tr><td style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIYrJsCAcSZxUPMC0Sn-Wy-OuTg94sujwkRx3idSx0MwPLF7MW50pXooY08zmN4mf2E18rEGAOhgtMpl83EUQCXTW8WvNsV7Yd0wllB0Ov-8JKuPTLWQYkSdpzgHipQroYIZy5WWHPuN_o/s1600/Ironman+Blog_Guest+Blogger+Jeffrey+Cohen_012111+044.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIYrJsCAcSZxUPMC0Sn-Wy-OuTg94sujwkRx3idSx0MwPLF7MW50pXooY08zmN4mf2E18rEGAOhgtMpl83EUQCXTW8WvNsV7Yd0wllB0Ov-8JKuPTLWQYkSdpzgHipQroYIZy5WWHPuN_o/s400/Ironman+Blog_Guest+Blogger+Jeffrey+Cohen_012111+044.jpg" width="400" /></a></div></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jeffrey running in Miami, FL</td></tr>
</tbody></table>I was very skeptical at beginning. The Cenegenics program didn’t have the same level of diligence that other treatments had, and I’d always taken supplements and exercised. But everything Dr. Willix said made sense (for example, that blood loses certain hormones as you get older). I do know for a fact that, after starting the program, I felt more energy and started really moving forward. I got my body from 10 percent body fat to 6 percent. Being closer to retirement, I could spend more time doing exercises. Although I had a back operation two years ago then spent a year recovering, I’m moving forward once again. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTr_LLx2jOvNqL_lV2J7sz5-hzZRw6AX6TAQUeZSP5jkBeVCIn8FJYWXmjxEb9wBBC41_JIbwtAiOvQ00FHclUX2kg8iPXq0xYfiYQ2WozCk_lE6JKugxi1RbgTbCZ5susujiYagHQR5ft/s1600/Ironman+Blog_Guest+Blogger+Jeffrey+Cohen_012111+017.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTr_LLx2jOvNqL_lV2J7sz5-hzZRw6AX6TAQUeZSP5jkBeVCIn8FJYWXmjxEb9wBBC41_JIbwtAiOvQ00FHclUX2kg8iPXq0xYfiYQ2WozCk_lE6JKugxi1RbgTbCZ5susujiYagHQR5ft/s320/Ironman+Blog_Guest+Blogger+Jeffrey+Cohen_012111+017.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Miami's endless biking & running routes</td></tr>
</tbody></table><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">I really enjoy biking. To me, enjoyment is the satisfaction of doing something well. If I go faster and harder, I feel better, respect myself and am satisfied. That’s a deep level of satisfaction. There are a lot of beautiful things running down the beach in the morning or afternoon, and you don’t feel the pain when you’re looking up at interesting things all around you. </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Biking is all about discovery. I may bike from Miami Beach up to Dania Beach and back, which is about 50 miles round trip. Or, I might bike down to Homestead and around Key Biscayne and back. Sometimes I bike to Coral Gables and around Miracles Mile, going in and out some old neighborhoods. I go back up through Coconut Grove, circle around Key Biscayne once or twice, and either come back on 395 for pure speed, or go through the Venetian Causeway for enjoyment. Having a few different routes keeps biking fun.</div></div><br />
When I bike to North Miami, there are always buses on the way back. I ride at about 25 m.p.h., but I end up going about the same speed as the buses because, although they go from 35 to 40 m.p.h., they stop a lot. Buses actually create a vortex that helps pull you along while you bike, and come in handy for wind resistance.<br />
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When I first started biking with the buses, the drivers would get mad at me and beep their horn. They made really nasty remarks at me as they passed, and I’d just smile back. After three years and hundreds of times of repeating this process, some began pulling over really far to make it easy for me to pass, or would start up more slowly so I could keep up. Instead of being angry, they started giving me a pleasant wave and a, “Hey, nice to see ya.” Finally! After three years, they got a kick out of the experience and made it easier for me to bike with them. There was a sense of camaraderie.<br />
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I learned that people really want to be nice, you just have to give them a reason. That’s a lesson I’m taking everywhere now. I may not be spiritual in the same sense as Dr. Willix, but I do believe in the Ten Commandments, especially ‘Do unto others as you’d do unto yourself.’<br />
I’m regimented in my fitness routine, but I’m also flexible. If I can't see my veins or if I can pinch too much on my side, I know to step it up. If someone wants to climb a mountain or kayak from one island to another, I’ll switch it up. It’s all a matter of calories in, calories out, and of course, the quality of the calories.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW9tJEbwn2OXzRyoQIJ-gj_79W_0i0xdcV-YMNCJscAIk8gl2k-7909nmnTt_swERu1y4VdKd9xhp2sOkJY0hgLaC2P3BZyMiK0Fj14n7E_9DnnPPQmdyJrxiKKzvAESoHVfHQlTVQiywd/s1600/Ironman+Blog_Guest+Blogger+Jeffrey+Cohen_012111+002.jpg" imageanchor="1" style="clear: left; cssfloat: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW9tJEbwn2OXzRyoQIJ-gj_79W_0i0xdcV-YMNCJscAIk8gl2k-7909nmnTt_swERu1y4VdKd9xhp2sOkJY0hgLaC2P3BZyMiK0Fj14n7E_9DnnPPQmdyJrxiKKzvAESoHVfHQlTVQiywd/s200/Ironman+Blog_Guest+Blogger+Jeffrey+Cohen_012111+002.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A typical breakfast</td></tr>
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Every day I wake up at 5:30 or 6 a.m., check my e-mail and schedule, and take out my dogs, Hershey and Bubs. Breakfast is usually egg whites or salmon with whole grain, milk or coffee, a four-ounce probiotic drink, and two prunes. If I don’t have egg whites, I treat myself to a whole grain bagel with salmon and low-fat cheese. I work for four hours, and usually have a meeting scheduled. Afterward, I read some contracts and respond with a strategy. For lunch, I'll grab an apple, a protein shake, and some green and red vegetables. I like to use all the different colors to get all of my vitamins and minerals, like carrots, red pepper, and tomato. (I actually substitute tomatoes for carbs, because, really, tomatoes are carbs.)</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
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<tr><td class="tr-caption" style="text-align: center;">Jeffrey walking Hershey and Bubs</td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: left;">I do aerobics six days a week: running, biking and swimming. I run between one and two hours, bike between an hour and a half and four hours, and swim between an hour and an hour and a half. I weight train three days a week, and always take one day each week to do nothing. However, “nothing” for me means fun activities like skiing, water skiing, scuba diving, and tennis.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">My greatest accomplishment is simply not quitting over the past 30 years. I exercise even when I get up and don’t feel like it, or fit it in a workout before I go out at night. So my biggest achievement, I’d say, is my own tenacity.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
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<tr><td class="tr-caption" style="text-align: center;">59 years young</td></tr>
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</div></div>Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com0tag:blogger.com,1999:blog-8146671810321672249.post-43953687639759307212011-02-22T12:08:00.000-08:002011-02-22T12:09:36.106-08:00The More Unrealistic Your Expectations Are, The More Fun They Are When You Meet Them<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">So, right now, my goal is still to go to Hawaii, and I have to compete in triathlons to do that. Even while maintaining a full time job (or two). My priority is therefore to make training a daily activity. Yes, I have work. Yes, I have a life. Some days I'm tired and can’t get it done – everybody’s human. The important thing is that I'm learning from all of this. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Training is going reasonably well, but travel is making it much more difficult than I anticipated. In Las Vegas, I tend to spend more time in the gym because the weather’s still cold, but I bought a new road bike and am looking forward to biking in the hills in early March. I'm thinking about hiring<span style="mso-spacerun: yes;"> </span>a swimming coach because I need more drill training. I continue to make adjustments, but the important message in all of this is to keep on moving your priorities. You set your goal, then you manipulate your priorities. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">I mentioned before that motivation comes from a goal, even if it’s small. When you were a kid, you set goals (graduating elementary school, then middle school, then high school, for example). Then you achieved them and moved onto the next one. Adults don’t do that. Children do. It's time we think more like children.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">If anyone reading this blog doubts that I'm going to Hawaii, you shouldn’t be reading it. I’m going. It may take me a year, or 2, or even 15. But I am going. I think that Nike ad is really what it’s all about. Stop making excuses and "just do it." Make unrealistic expectations of yourself. The more unrealistic they are, the more fun they are when you achieve them. I have just as much heart now as I did before, and, yes, I'm finding training to be difficult at times. But struggle is good. It’s not always easy, but sometimes it’s more fun if it’s not easy, because then you have to dig deep. My high school football coach, Tony Verducci said, "No many how many hundred-yard sprints I make you do, you’ve always got another one in you, and the next one may be the fastest in your life." That’s true abnout life in general. Use this opportunity to rekindle some of your childhood goals, and achieve them.</span></div>Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com0tag:blogger.com,1999:blog-8146671810321672249.post-614213277298468882011-01-07T12:31:00.000-08:002011-01-10T07:18:15.222-08:00This Year, Get in the GameLet me tell you a story. The first time I ever ran a 6.2-mile race, I came in dead last. That was in 1977. In fact, I was so slow, the truck picking up the cones was beeping its horn at me. I was discouraged because the guys in the truck were jeering at me, and I said to my friend, “Maybe we should step aside and quit.” He said, “Are you kidding me? Do you know how many people can actually run 6.2 miles? You’re an elite athlete, and those guys in the truck are a bunch of deadbeats.” That statement rings true today.<br /><br />It's a new year, but your resolution shouldn't be to change everything at once or be the best right away. Instead, work on changing one thing permanently. It’s been my experience that change occurs when you do something long enough to make it part of your life. I’ve always lived by motto, “Don’t let work interfere with your training," but, recently, I’ve been thinking “Don’t let work interfere with your play.” That’s the way I’m approaching my training: As a form of play. People shouldn’t consider training for an Ironman 'normal,' or something that everyone should attempt. But those who do should view it as play, and enjoy the challenge of it.<br /><br />This morning was a perfect example. I saw the sun rise off the ocean around 7:10, and it was 50 degrees out (you have to be prepared for that weather, even in Florida). There was no wind. The sky was crisp and blue. On a bike going 20 mph, though, the wind chill brings you into the 40s. But it was still a playful day, because I had run hard the day before, and cycled hard the day before that. Today was a tempo ride; I never looked at the speedometer for how fast I was going. I just concentrated on keeping my leg speed constant for an hour. It was like begin a kid.<br /><br />That’s how you should look at physical fitness. That’s why basketball is such a common sport for college grads who used to play a little bit, and why so many gyms have them. Rollerblading is fun, and master swimming can also be fun. The new year is all about transformation. Think, “What do I want to be when I grow up?” My answer is, "I want to be a kid." I want to be able to play again. Why else would I set a goal for wanting to get back to Hawaii? It was one of the most playful times of my life.<br /><br />I signed up for Ironman 70.3, a half Ironman in Orlando taking place on May 15, because I wanted to have an event before Louisville. It will give me 5 months to train, and I can use the event as a gage for how much hard work I have to do before August. It’ll help me find out what I have to work on. This month, I’m working on running and swimming. I’ll be in Las Vegas this week, where its 34 in the morning. Cycling at that temperature is not fun. So, I'll swim indoors or weight train.<br /><br />The 70.3 is also a qualifier for Hawaii, so if I win my age group I get use Louisville as a training race. For those who are following my goal of getting back to Kona, I’m also entered in the lottery, which accepts 200 athletes from around the world. Worst case is I don’t win, best case is I get chosen on April 15 and get to go to Hawaii this year.<br /><br />The more I get back into Ironman training, the more I become convinced that the most successful people are the ones who are in the game. Watching the game isn’t as exciting as playing, even if you’re not the best at what you do.Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com2tag:blogger.com,1999:blog-8146671810321672249.post-16861173975437709912010-12-20T12:03:00.000-08:002010-12-20T12:30:22.491-08:00The Holidays: A Time to Rejuvenate and ConnectI have a couple of holiday rules...<br /><br />One is to maintain some sort of regimen. Even when you're don't have a strict workout, you should still do something - Go bike outside, go for a run, lift weights at the gym. I haven't been working out as hard lately, because I won’t go into formal training for the Ironman Louisville in August until after Christmas, but I have been having a good time rollerblading. Find an exercise you like to do, so you can fit in play time with fitness.<br /><br />I also maintain normal nutrition during the holidays. Maybe not the day of, but certainly the day before and day after. I recognize that everyone will have holiday parties to deal with. For example, we just had our Cenegenics Boca Raton holiday party, and even though I had eggplant parmigiana as an appetizer, I didn’t have pasta with my fish. Have your glass of wine, sure, but don’t go overboard. Share desserts. Someone brought a gargantuan piece of chocolate cake, and there was no way a human being could eat all that! (I don’t think...) Often, people lose all of their discipline in December and feel bad the first day of January. Your resolution should be: Don't make resolutions! Don’t let the month of December be the month where you fall apart. We all fall off the wagon, especially during the season, but you pay the price when you try to get back into your routine.<br /><br />So, again, play a little more, do some fun things. If you have free time, walk on the beach in the morning before the sun rises. Instead of running on the road, go run in the woods. Keep active. Five-year-olds have the best life; They run and play and nap. <em>This</em> is your time to run and play and nap. Enjoy your family and enjoy being around friends. It's a great time for goal-setting. Not as a resolution, but to think of what you really want to achieve in th next few years. Do you want to walk for charity? Spend more time at the beach? Learn how to play the guitar?<br /><br />Maybe take every Saturday completely off, with no Blackberry or iPad. Just don’t turn it on. Yesterday, I was putting up Christmas lights, and I couldn’t even tell you if it rang. Some days you just shouldn’t care. Most times, it’s not going to be an emergency. My significant other, France, never wears a watch. It’s really interesting how she lives her life unattached to time. Now, when I go on long motorcycle rides, I never wear a watch. It’s the most freeing thing you can imagine. Don’t be connected to time, be connected to people.<br /><br />I go to church around Christmas, but I tend to follow a more spiritual path, whether it's Kabbalah or shamanic rituals (I studied with a shaman for 10 years). I’m very convinced that people need to connect to rituals, whether it’s with your family, in your community or religious. It’s very important for your human-ness to connect to ritual. Even at our office party, we have a ritual where the staff goes out to dinner and we have a gift exchange and we bid on the items. It turns into a battle royale, where we all laugh and have a good time. This holiday, the battle was for lingerie, even though it's normally over a big bottle of vodka. But, everyone always goes home with one gift. Last year, I took home a Rastafarian hat. This year, I re-gifted it so that it would always be a tradition to include it at our holiday party.<br /><br />This Christmas, I'm looking forward to my daughters are coming home, so we can walk on the beach in the morning and just enjoy Christmas together. I’ll definitely be on my motorcycle a little bit, and I’ll be outside for a lot of the holidays. My goal is to not even look at my computer for 4 or 5 days. Then, when Christmas is over, I’ll be ready to get into more discipline with my routine.<br /><br />I wish everyone a peaceful and happy holiday season.Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com4tag:blogger.com,1999:blog-8146671810321672249.post-55913315166406686332010-12-06T12:14:00.001-08:002010-12-20T12:02:37.331-08:00Memories From the Ironman ArizonaThe Ironman Arizona was an unforgettable experience. It motivated me to push myself to new heights, inspired me to continue challenging myself even after the race was over, and, most importantly, showed others that anything is possible. Here are some of my memories from that experience...<br /><br /><br /><div><br /></div><div align="center"><strong>Registration Day</strong><br /></div><div><div><br /></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1aufqJZJ89z-zjafHdgxDhRqnKS1Wl2anHVtfcfRWfYAkN_h1txkIcwWzMmJRs9iAHqbp2brm_r1Wjk5zv3-wP3lpuzuLD9l1MgO1qN9LhEtd2C4vSgUrcqW-ILrzlzdrXT6Xcom8x3tU/s1600/1)+Registration+Day.jpg"><img id="BLOGGER_PHOTO_ID_5547665414585101650" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1aufqJZJ89z-zjafHdgxDhRqnKS1Wl2anHVtfcfRWfYAkN_h1txkIcwWzMmJRs9iAHqbp2brm_r1Wjk5zv3-wP3lpuzuLD9l1MgO1qN9LhEtd2C4vSgUrcqW-ILrzlzdrXT6Xcom8x3tU/s320/1%2529+Registration+Day.jpg" border="0" /></a> </div><br /><br /><div><br /></div><br /><br /><div><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /></div><div><br /></div><div></div><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD7MxkQuVCy3qCwC7sV3-EZiZ7LQ4oGAZymDImLpVs7z9DiA2w7rgsk_urvTq8Oz-LaqxhV2WbjRrt5-6NyA2eNhx7fF3SJffqL-F5j_7cs5Da2Df2NaPLljqPoG-mqgwzs4TNzMi3Sehv/s1600/2)+Jeff+Flocker+-+A+former+athlete+I+Trained+years+ago.jpg"><img id="BLOGGER_PHOTO_ID_5547665747128654658" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD7MxkQuVCy3qCwC7sV3-EZiZ7LQ4oGAZymDImLpVs7z9DiA2w7rgsk_urvTq8Oz-LaqxhV2WbjRrt5-6NyA2eNhx7fF3SJffqL-F5j_7cs5Da2Df2NaPLljqPoG-mqgwzs4TNzMi3Sehv/s320/2%2529+Jeff+Flocker+-+A+former+athlete+I+Trained+years+ago.jpg" border="0" /></a></p><br /><br /><div><br /></div><br /><br /><div><br /><br /><br /><br /><br /><br /><br /><br /><br /></div><div><br /></div><div></div><div></div><div></div><div>I ran into Jeff Flocker, a former athlete I trained years ago!<br /></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilbxN6WWzZUpygpRcfkPycVvURddO8-uyZ8FGY4zlNbfrAiOgxC7nP-qBLwoZ4vCUovQ7uFT-_VUXus3-YxDg4bJ8xXiRyjT0NeNEz8hmCHUl47Xd8njEVOL22c_bcVVqDqNcSu48SY8jN/s1600/3)+Getting+marked+for+the+race.jpg"><img id="BLOGGER_PHOTO_ID_5547667099207646882" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilbxN6WWzZUpygpRcfkPycVvURddO8-uyZ8FGY4zlNbfrAiOgxC7nP-qBLwoZ4vCUovQ7uFT-_VUXus3-YxDg4bJ8xXiRyjT0NeNEz8hmCHUl47Xd8njEVOL22c_bcVVqDqNcSu48SY8jN/s320/3%2529+Getting+marked+for+the+race.jpg" border="0" /></a></div><br /><div><br /></div><br /><br /><div><br /></div><br /><br /><div><br /></div><br /><br /><div></div><div></div><div></div><div></div><div></div><div></div><div><br /></div><div></div><div>Getting marked for the race.<br /></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOAB3W5w07fM2Q-R8UBB8fRe3MRyqVSZWgyMOdmlCb81yEqkottZ-1bWIO2YnsVFfiUBLMiGHVNVirwSjMIPDyP-LzfiUYJqnUyGUdM-moeTqIdRbKZky2sAZH-Ye0skoAzGGOzYDg91m6/s1600/4)++Drying+my+numbers.jpg"><img id="BLOGGER_PHOTO_ID_5547667658242491026" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOAB3W5w07fM2Q-R8UBB8fRe3MRyqVSZWgyMOdmlCb81yEqkottZ-1bWIO2YnsVFfiUBLMiGHVNVirwSjMIPDyP-LzfiUYJqnUyGUdM-moeTqIdRbKZky2sAZH-Ye0skoAzGGOzYDg91m6/s320/4%2529++Drying+my+numbers.jpg" border="0" /></a><br /></div><br /><br /><div><br /></div><br /><br /><div><br /><br /><br /><br /><br /><br /><br /><br /></div><div></div><div></div><div></div><div>Drying my numbers.<br /><br /></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzGXFQvyuEwMHg1O9eIav8rHdUz1VbGy7ZWs5WE8ZCg_nFmzZyD1U_Gk6XPcZzmbk4andWyhQ4h0zs3rsKo_8XTCkOCV18rLOd3yGQqo9gxpckmQz1-qmbLVgLu8SOdOrHRzTGSOT-yA4n/s1600/5)+Taking+by+to+transition+zone.jpg"><img id="BLOGGER_PHOTO_ID_5547669074955202402" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzGXFQvyuEwMHg1O9eIav8rHdUz1VbGy7ZWs5WE8ZCg_nFmzZyD1U_Gk6XPcZzmbk4andWyhQ4h0zs3rsKo_8XTCkOCV18rLOd3yGQqo9gxpckmQz1-qmbLVgLu8SOdOrHRzTGSOT-yA4n/s320/5%2529+Taking+by+to+transition+zone.jpg" border="0" /></a></div><br /><br /><div></div><br /><br /><div><br /></div><br /><br /><div><br /><br /><br /><br /><br /><br /><br /><br /></div><div></div><div><br /></div><div>Taking my bike to the transition zone...</div><div><br /></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGOwR48WtFKFTjvDllV7RJCq1Iry65_T04jFf5KOdkBAd2yGUQEwfw4aeTUtr8rKg0Dx6R1SYjXZxog2EjEBsYhpzlI4Vevi6Pbz7c9rDN8OD8B8Iq53SDznb2ELCQeRf13the0uWwTIYq/s1600/6)+Flat+tire+before+I+even+got+started.jpg"><img id="BLOGGER_PHOTO_ID_5547675815536085794" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGOwR48WtFKFTjvDllV7RJCq1Iry65_T04jFf5KOdkBAd2yGUQEwfw4aeTUtr8rKg0Dx6R1SYjXZxog2EjEBsYhpzlI4Vevi6Pbz7c9rDN8OD8B8Iq53SDznb2ELCQeRf13the0uWwTIYq/s320/6%2529+Flat+tire+before+I+even+got+started.jpg" border="0" /></a><br /><br /><br /><br /><br /></div><br /><br /><div><br /></div><br /><br /><div><br /><br /><br /><br /><br /><br /></div><div></div><div>...And getting a flat tire before I even got started.<br /><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCZkdI7AYa6IzJUuDcl44GrkL_XGKPTrdjH1iwas8y8Rhyz2_kE1Qwwc9WotU5CsxS5dp9Xxc1qOEDAOP1vERr_uCCO03tiBvwDe-JZjBjuyVgWpLndGwcZJsuNvBQkD0YDoDHCezQDJ4f/s1600/8)++Pre-Race+Meeting+2.jpg"><img id="BLOGGER_PHOTO_ID_5547676686111565954" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCZkdI7AYa6IzJUuDcl44GrkL_XGKPTrdjH1iwas8y8Rhyz2_kE1Qwwc9WotU5CsxS5dp9Xxc1qOEDAOP1vERr_uCCO03tiBvwDe-JZjBjuyVgWpLndGwcZJsuNvBQkD0YDoDHCezQDJ4f/s320/8%2529++Pre-Race+Meeting+2.jpg" border="0" /></a><br /><br /><br /></div><br /><br /><div><br /></div><br /><br /><div><br /></div><div></div><div><br /></div><div></div><div></div><div>Pre-Race Meeting<br /></div><div></div><div></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif03zi-UPr91klA1AY6zx4-NDLpl4mPtNEroaV6Xpv3NYI7PaAsLCWuaSfxjLNmBBf7PWptbz8w-LsKkDdGS17EfP4XdE_PRhHCJ_QguLIwBPG1S5SHkbBKtOWJaJ0ZKTnEuF12RLc6sof/s1600/10)+My+son+Bob+and+his+wife+Michele+and+my+grandson+Chaze.jpg"><img id="BLOGGER_PHOTO_ID_5547677038295780866" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 180px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif03zi-UPr91klA1AY6zx4-NDLpl4mPtNEroaV6Xpv3NYI7PaAsLCWuaSfxjLNmBBf7PWptbz8w-LsKkDdGS17EfP4XdE_PRhHCJ_QguLIwBPG1S5SHkbBKtOWJaJ0ZKTnEuF12RLc6sof/s320/10%2529+My+son+Bob+and+his+wife+Michele+and+my+grandson+Chaze.jpg" border="0" /></a></div><br /><div><br /></div><br /><br /><div><br /></div><div></div><div></div><div></div><div><br /></div><div></div><div>My son, Bob, his wife, Michele, and my grandson Chaze.<br /><br /></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9NgUwIQA3AF95hFmIJKDFqRG8_CF2hM32B17sVw0Q8eQSSmuAASv04HYe8fibUV9EZ0csA7_XaZ_ji66G1v0CcQXiAMQI9Q1JqPTRlAsY7nRt7i38VNBfcC1FpjPwFh1HNbTngjlX2gp8/s1600/11)+France,+Bob+and+I+at+Pre-Race+Meeting.jpg"><img id="BLOGGER_PHOTO_ID_5547678875764159650" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 180px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9NgUwIQA3AF95hFmIJKDFqRG8_CF2hM32B17sVw0Q8eQSSmuAASv04HYe8fibUV9EZ0csA7_XaZ_ji66G1v0CcQXiAMQI9Q1JqPTRlAsY7nRt7i38VNBfcC1FpjPwFh1HNbTngjlX2gp8/s320/11%2529+France%252C+Bob+and+I+at+Pre-Race+Meeting.jpg" border="0" /></a></div><br /><br /><div><br /></div><br /><br /><div><br /></div><div></div><div></div><div></div><div></div><div>France, me and Bob at pre-race meeting.<br /><br /></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0fH5hlcPaI6OrxnSrPumGBG7SUS6sZWPDVe1Qzq_MzOwQ9-pwEJnTSzUc22xNXoLO7kUre5QcaVyLnRQ5ggGutFsm6qXsyqFTdqDudPGoNQU7xVf7YhNWXblKediDcwms9jZST_VVALmb/s1600/12)+Pre-Race+Load++Oh+No+He"><img id="BLOGGER_PHOTO_ID_5547679285064949442" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0fH5hlcPaI6OrxnSrPumGBG7SUS6sZWPDVe1Qzq_MzOwQ9-pwEJnTSzUc22xNXoLO7kUre5QcaVyLnRQ5ggGutFsm6qXsyqFTdqDudPGoNQU7xVf7YhNWXblKediDcwms9jZST_VVALmb/s320/12%2529+Pre-Race+Load++Oh+No+He%2527s+eating+pasta+1+%25281%2529.jpg" border="0" /></a><br /><br /></div><br /><br /><div></div><div></div><div><br /></div><br /><br /><div><br /><br /><br />Pre-Race Load: "Oh, no! He's eating pasta!"<br /><br /></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRCQYb6WXgMXFV00uBosWW-JAVVJu2v_x_Rg_DoQWdjPWstIruuUFXwdVdaS89vfK91pvLSETPQ935Js6YuDfQjU6B3KP9mKcPVYnLgZAAZMEYmVF1lACnuhw788vrANCMC1q0hDooaK4q/s1600/13a)++Pre-Race+Load++Oh+No+she"><img id="BLOGGER_PHOTO_ID_5547680673757605026" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRCQYb6WXgMXFV00uBosWW-JAVVJu2v_x_Rg_DoQWdjPWstIruuUFXwdVdaS89vfK91pvLSETPQ935Js6YuDfQjU6B3KP9mKcPVYnLgZAAZMEYmVF1lACnuhw788vrANCMC1q0hDooaK4q/s320/13a%2529++Pre-Race+Load++Oh+No+she%2527s+eating+pasta+too%2521.jpg" border="0" /></a></div><br /><br /><div><br /><br /><br /><br /><br /><br /><br /></div><br /><br /><div><br /><br /></div></div>"Oh, no! She's eating pasta too!"<br /><div><br /></div><div align="center"><strong>Race Morning</strong><br /></div><div><br /></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGEE7IzMvCjRLgmXRRN2eYVlZdlYl6xwyJJVHsXLaMffkVLvmiaQFwsIALlZyEqUPisCcXVUM3NyfleBLwKvPl5ddlAqnywYA76_QrB-gUTstx7VVQ78i5gNpoEAJMMBs6iUW70o7p6sSM/s1600/14)+Race+Morning+-+My+son+and+I.jpg"><img id="BLOGGER_PHOTO_ID_5547681510824342722" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGEE7IzMvCjRLgmXRRN2eYVlZdlYl6xwyJJVHsXLaMffkVLvmiaQFwsIALlZyEqUPisCcXVUM3NyfleBLwKvPl5ddlAqnywYA76_QrB-gUTstx7VVQ78i5gNpoEAJMMBs6iUW70o7p6sSM/s320/14%2529+Race+Morning+-+My+son+and+I.jpg" border="0" /></a></div><div><br /></div><div><br /></div><div><br /></div><div><br /><br /><br /><br /><br /><br /><br /><br /></div><div><br /></div><div><br /></div><div><br /></div><div></div><div></div><div></div><div><br /></div><div></div><div>Me and my son, Bob, on race day.</div><div><br /></div><div></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX_cKSphx0pDdsF7hpmGmw0ALuQMJDdFtvsYQ9T8yRrUxG-fe_l2_wXNpPmNSUcm4hSjkpUH9fOpnXrsGn3OXO3FdxHF-PZwNRqAyn0JZOY_7rhrPPd9z_btd_o5Wu0tHS0qgnDugCoaZn/s1600/15)+Race+Morning+-+Before+getting+into+the+water.jpg"><img id="BLOGGER_PHOTO_ID_5547682607592610418" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX_cKSphx0pDdsF7hpmGmw0ALuQMJDdFtvsYQ9T8yRrUxG-fe_l2_wXNpPmNSUcm4hSjkpUH9fOpnXrsGn3OXO3FdxHF-PZwNRqAyn0JZOY_7rhrPPd9z_btd_o5Wu0tHS0qgnDugCoaZn/s320/15%2529+Race+Morning+-+Before+getting+into+the+water.jpg" border="0" /></a></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div></div><div><br /></div><div><br /></div><div><br /></div><div><br /><br /><br /></div><div></div><div></div><div><br /></div><div>Just before getting into the water...<br /><br /></div><div></div><div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7bWA2VpuIpVNwq8MhRpNWO_81YC-KCPHtuvIzKxNj1J8HXvKpj4-EjQnHofEQvNtHWEr-0y6tDn3xQ3xkwLMNDo-o61p6FyAqP-tJ8DoDCKcNzMxLPCQQoxf1DQVBFqTxg66DhMoTKCvq/s1600/16)+Race+Morning+-+Bob+and+I+entering+the+water.jpg"><img id="BLOGGER_PHOTO_ID_5547683375805130258" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7bWA2VpuIpVNwq8MhRpNWO_81YC-KCPHtuvIzKxNj1J8HXvKpj4-EjQnHofEQvNtHWEr-0y6tDn3xQ3xkwLMNDo-o61p6FyAqP-tJ8DoDCKcNzMxLPCQQoxf1DQVBFqTxg66DhMoTKCvq/s320/16%2529+Race+Morning+-+Bob+and+I+entering+the+water.jpg" border="0" /></a> </div><br /></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div>Bob and I entering the water together.</div><div></div><div></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB0Uz_PQ78EL6Xl1Qglx2wTSABU7BwkJBXuyxWR1MFxjTt9quivqcTDOPQpe1lZdsnSb5k0dVkzEWSr3D0DQov7cIVhnJVxQHxKXMXVuuJISSX54PI5OhdZ3waP79_pxQD52ddroOlFpLE/s1600/17)+Race+Morning+-+Me+entering+the+water.jpg"><img id="BLOGGER_PHOTO_ID_5547683977658888754" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB0Uz_PQ78EL6Xl1Qglx2wTSABU7BwkJBXuyxWR1MFxjTt9quivqcTDOPQpe1lZdsnSb5k0dVkzEWSr3D0DQov7cIVhnJVxQHxKXMXVuuJISSX54PI5OhdZ3waP79_pxQD52ddroOlFpLE/s320/17%2529+Race+Morning+-+Me+entering+the+water.jpg" border="0" /></a><br /></div><div><br /></div><div><br /><br /><br /><br /><br /><br /><br /></div><div><br /></div><div></div><div></div><div><br /></div><div>Here we go!<br /></div><div></div><div><br /></div><div></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaU0TZf2thyphenhyphend82nGrUQt40Gq5lVJNWRVk-Gz3BzqDFpkls4BXe6JPV4svk5aowctfFCEaXzY-jziaCmnbmTOdSX7ThSZcXC10txLO9UdXmAjk_Csl319HBN2-G6VPldwu5g3xcYHis2dLI/s1600/18)+Swim+Start.jpg"><img id="BLOGGER_PHOTO_ID_5547686842903834306" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaU0TZf2thyphenhyphend82nGrUQt40Gq5lVJNWRVk-Gz3BzqDFpkls4BXe6JPV4svk5aowctfFCEaXzY-jziaCmnbmTOdSX7ThSZcXC10txLO9UdXmAjk_Csl319HBN2-G6VPldwu5g3xcYHis2dLI/s320/18%2529+Swim+Start.jpg" border="0" /></a></div><div><br /><br /><br /><br /></div><div></div><div><br /><br /></div><div><br /></div><div><br /><br /><br /><br /></div><div>Swim Start - incredible.<br /></div><div></div><div><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8FcVW9GNHKs2B7-nyTXTcuvjUUyrQkED4_LTFXB5FQV0FWwRBJokp1tzAo0c2HzM4iXCEqsKos9WvpAXVIHI9rtfcXCAejbo4N6u6p-POMULK42JeJ04PsFRJBez-RMeZrUE0NdTsqmr0/s1600/19)+Just+Before+Having+to+Quit.jpg"><img id="BLOGGER_PHOTO_ID_5547687854985053650" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8FcVW9GNHKs2B7-nyTXTcuvjUUyrQkED4_LTFXB5FQV0FWwRBJokp1tzAo0c2HzM4iXCEqsKos9WvpAXVIHI9rtfcXCAejbo4N6u6p-POMULK42JeJ04PsFRJBez-RMeZrUE0NdTsqmr0/s320/19%2529+Just+Before+Having+to+Quit.jpg" border="0" /></a></div><div><br /></div><div><br /></div><div><br /></div><div><br /><br /><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div></div><div></div><div></div><div>Just before having to quit.<br /></div><div></div><div></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-mTqLmjwCTu-ZDpM1Ki-Gql1OGgdoqVrcHTV57pd20P19euiubHq8qiX1f1oitSpU8ltdBcygPly3N1EUnO5g5dRpsUOEgsaL-TPcA-ifImMGhGWEN4_xPnacjxfcNIuF7kXCqi4NB-JB/s1600/20)++End+of+day.jpg"><img id="BLOGGER_PHOTO_ID_5547688440416299442" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-mTqLmjwCTu-ZDpM1Ki-Gql1OGgdoqVrcHTV57pd20P19euiubHq8qiX1f1oitSpU8ltdBcygPly3N1EUnO5g5dRpsUOEgsaL-TPcA-ifImMGhGWEN4_xPnacjxfcNIuF7kXCqi4NB-JB/s320/20%2529++End+of+day.jpg" border="0" /></a></div><div><br /></div><div><br /></div><div><br /></div><div><br /><br /><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div></div><div>End of day.<br /><br /></div><br /><div align="center"><strong>The Next Day</strong> </div><div align="center"><br /></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrUtlhShShKAk7YCvE8vtdPGN9FDCrie5nUUWv1358Xm3uk6oUpB5UJvAXMZwd4Y4WRg9tsS8_Sx7LRdAWWizY54q_cPHdx6GlvKv4CH9TpGz-XcqnScf9M_m_g6OORVuMj2bzpydzuDz8/s1600/21%2529+Next+Day+-+My+son+Bob+and+his+wife+Michele%252C+my+grandson+Chaze+and+my+daughter+Michele+and+I.jpg"><img id="BLOGGER_PHOTO_ID_5547957553554564594" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrUtlhShShKAk7YCvE8vtdPGN9FDCrie5nUUWv1358Xm3uk6oUpB5UJvAXMZwd4Y4WRg9tsS8_Sx7LRdAWWizY54q_cPHdx6GlvKv4CH9TpGz-XcqnScf9M_m_g6OORVuMj2bzpydzuDz8/s320/21%2529+Next+Day+-+My+son+Bob+and+his+wife+Michele%252C+my+grandson+Chaze+and+my+daughter+Michele+and+I.jpg" border="0" /></a><br /><br /></div><div><br /></div><div><br /><br /><br /></div><div><br /></div><div><br /></div><div><br /></div><div></div><div><br /></div><div><br /></div><div><br /></div><div></div><div></div><div></div><div><br /></div><div></div><div></div><div></div><div><br />My son, bob, his wife, Michele, my grandson, Chaze, and my daughter Michele. </div><div></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuGo2cxHldsUpKhAPG51AA3iGnwq30ckzS8g7eq6d-tYg7f5gY_M53vSDvKWYuIR3xsVaUo5Zy7X-pOkzLPJXhXbF2I5dmO6Jx4Aegi6vOEL6quBYw421WeZp5L6UuYij1aemLKZPbcpAq/s1600/22)++France+%26+Cactus.jpg"><img id="BLOGGER_PHOTO_ID_5547690810896725250" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuGo2cxHldsUpKhAPG51AA3iGnwq30ckzS8g7eq6d-tYg7f5gY_M53vSDvKWYuIR3xsVaUo5Zy7X-pOkzLPJXhXbF2I5dmO6Jx4Aegi6vOEL6quBYw421WeZp5L6UuYij1aemLKZPbcpAq/s320/22%2529++France+%2526+Cactus.jpg" border="0" /></a><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /><br /><br /></div><div><br /></div><div><br /></div><div><br /></div><div></div><div><br /></div><div><br /></div><div><br /></div><div><br /><br /><br /></div><div></div><div></div><div>France and Cactus<br /></div><div></div><div><br /><br /></div><div></div><div></div><div> </div><div> </div><div> </div><div> </div><div>Now that the Ironman Arizona 2010 is complete, I'm going to keep setting goals, keeping my sights set on the big one - The Ironman World Championship in Kona, Hawaii. My next stop? Ironman Louisville in August, 2011. </div><div></div><div></div><div></div><div>What about you? I'd love to hear about your goals and stories, anything from the decision to take the stairs at work to attempting a world record. We can all motivate and inspire each other with our successes, large and small.<br /></div><div></div>Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com2tag:blogger.com,1999:blog-8146671810321672249.post-83109268793914005432010-12-03T05:59:00.000-08:002010-12-03T08:31:16.777-08:00Ironman Results: First Times Are the Best Times<object width="560" height="340"><param name="movie" value="http://www.youtube.com/v/NzBMqCCHyjI?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/NzBMqCCHyjI?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="560" height="340"></embed></object>Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com1tag:blogger.com,1999:blog-8146671810321672249.post-52637439487852418992010-11-09T09:52:00.000-08:002010-11-09T09:55:35.798-08:00Taper TimeI can’t believe I’m already 12 days away from Ironman Arizona. <br /><br />This week and next week, the main focus will be on keeping myself healthy, eating well and tapering my workouts. Instead of going for a 10-mile run, for example, I’ll go for a 5-mile run at a faster pace to increase the intensity. Swimming continues to be a problem because the ocean has been so rough lately, but I’ve managed to go in the ocean with my wetsuit on. In the Ironman, you only use a wetsuit if the water is below 78 degrees, so you really never know if you’re going to use a wetsuit. That’s why I love the Ironman – you never know what to expect!<br /><br />I’m currently in Las Vegas, which has temperatures similar to Arizona, and even though it’s 54 degrees, it feels like 35 – and windy. The cooler temperatures should actually help my performance, except for in the water. If you come out of the water and are riding your bike wet, your body temperature can go down too much. Your muscles can cramp more and it can slow down your progress. But every temperature extreme comes with its own set of problems.<br /><br />The whole experience has been a lot of fun, and I realize that triathlons are something I’m going to be doing for a long time. Going in, I had no expectations. I began living by the motto of, “Just do it.” I am very, very excited to be going. My son and I have been talking about what to bring and what to wear, what to carry, different types of fluids we can use to replenish our bodies. That’s the thing: A lot has changed in the last 26 years. The modern technology is wonderful, especially bicycle technology. Being aerodynamic on the bike makes it so much easier. You’re able to ride a bike for 100 miles, then get off and go for a run. Nutrition technology has changed, too. We now use different fuels, not just water, and know more about when to eat and how to combine carbs and proteins. <br /><br />I’ll be going to Arizona next Monday, because it’s always good to get there 4 or 5 days ahead of time. I didn’t even rent a car because I’m going to take time to go on the course and see what it’s like, and hopefully swim in the lake a bit. I’m really thrilled that I got to this place, and want to continue to remind others to set goals, big or small, throughout your life. It’s a critical factor in the way you feel about life in general. You may even surprise yourself.Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com5tag:blogger.com,1999:blog-8146671810321672249.post-67865130733821139192010-10-29T10:26:00.000-07:002010-11-11T09:45:02.825-08:00Leaner & Stronger, With 3 Weeks To Go Until Ironman ArizonaOn the road again... Today, I'm on my way back to Florida from New Jersey after giving a talk to the Young President’s Organization. My training has been going well for the past few weeks - when I'm able to train. My travel schedule is really making it difficult. I’ve missed quite a few workouts in the past two weeks, but when I do work out I feel good. This weekend, I plan on having a long run, a long swim and a long bike to give me a better idea as to where I am in training. My swimming is my weakest area, and the first part of the event. The weather, lately, has prevented me from swimming in the ocean, so I’d like to try more open water swimming to see what it feels like. <br /><br />Physically, I’m getting strong and dropping weight. I’ve lost over 20 lbs – I haven’t worn 34 jeans in quite a while! My weight is just under 200 lbs, and my fat is about 22% whereas before it was in the high 20s. I’m looking to peak in my training this week, then I’ll taper and take it easy in a rest phase for the last 10 days before the triathlon. <br /><br />My nutrition is great; I’ve liberalized my diet to include healthy carbs like whole wheat pasta and bread, couscous, brown rice, and sweet potatoes when I need them, because I need the fuel for my recovery. I try to find healthy alternatives rather than skip meals when traveling, and I need more calories than what salad offers. So sometimes I grab a turkey panini or sandwich. I try to eat every 2 or 3 hours, which isn't always possible with job challenges like patients and conference calls.<br /><br />The lifestyle you lead can really make it tough to stick to training, but the goal is to do the best you can. My girlfriend, France, is really supportive on tough mornings. She says, “Get out of bed, you have a job to do!” In the 80s, there were days I didn’t feel like training and I had no one there to support me. Franz has been there to support me nutritionally, and every other way, when I want to give in to the demons. It’s been fun to have someone make a joke of it while still being supportive. <br /><br />I’m a little more empathetic to people who can't complete the Ironman, but do the best they can. It’s a lifestyle, not an event. I’ll go to Arizona with an open mind and do the best I can... It’s just the beginning of my journey back to Hawaii. I’ve had dreams about Ironman, Hawaii. I watched the event a few days ago on TV and remembered every turn and every hill. When I watched it, I had tremendous recall for what happened every step of the way, and what my thoughts were.<br /><br />I’m definitely feeling like a triathlete again.Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com0tag:blogger.com,1999:blog-8146671810321672249.post-89949571633853639892010-10-13T08:35:00.000-07:002010-10-13T08:57:08.412-07:00A Morning in the Life of An Ironman<object height="340" width="560"><param name="movie" value="http://www.youtube.com/v/hMdiyT9Fuf0?fs=1&hl=en_US"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/hMdiyT9Fuf0?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="560" height="340"></embed></object><br /><br /><br />Watch me on a typical Friday morning as I swim, run and bike my way closer to the Ford Ironman Arizona on November 21 - all before starting my day at the office. Video captured at my home on Friday, October 9.Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com1tag:blogger.com,1999:blog-8146671810321672249.post-26427745137114471072010-10-13T08:24:00.000-07:002010-10-13T08:53:49.961-07:00The Beginning of My Journey Back to Kona, Hawaii<object width="640" height="385"><param name="movie" value="http://www.youtube.com/v/cBNfQdRDrhY?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/cBNfQdRDrhY?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object><br /><br />Let me tell you a little bit about myself... Who I am, where I come from, and, most importantly, where I'm going. Plus, what exactly goes through the mind of a 69-year-old training for the Ford Ironman Arizona? Find out in video captured on Friday, October 2, in my office at Cenegenics Boca Raton.Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com0tag:blogger.com,1999:blog-8146671810321672249.post-47236396786147336482010-10-07T08:01:00.001-07:002010-10-07T08:44:36.624-07:00This Week: Putting the 'Eat' in Triathlete<span style="font-family:trebuchet ms;">Friday, September 24<br /><br />It was fantastic to be able to train in Las Vegas this week, although riding the “little hills" was a humbling experience. I forgot how hard it was to ride up a mountain! The weather here is outstanding. It’s dry, and about 66 degrees in the morning. Since the race is in Arizona, the temperatures are very similar. The sun comes up early enough that you can get out at 6 a.m., when I bike and run in the hills. I had a really good ride of 60 miles on Sunday. Overall, I trained Tuesday, Wednesday, Thursday, and Friday.<br /><br />With all my training, I did get a blister from my new running shoes. That’s why you buy them early, so you can train in them. I have it covered up for now, so I can cycle, but not run. Physically, I’m feeling good. I’m still a little congested from last week, but it’s almost completely cleared. My energy is really good. These next 8weeks have to be really intense, with a focus on running and swimming<br /><br />I’m currently 15 pounds above my ideal racing weight at 200 pounds. I need to get to 180 or 185, which will happen easily if I keep my diet clean. I weighed 155 in my first Ironman, a stark difference. I’m a lot more muscular than I was 26 years ago. Even in the 14 marathons I did before that, my weight was only between 170-180.<br /><br />I was actually a strict vegan at my first triathlon. I started incorporating meat when I moved to Boca Raton, where there aren't many vegetarian restaurants. I haven’t eaten beef or pork since 1977. Even tuna looks too much like steak to me, so I eat white fish or trout or salmon instead. I can’t stand the smell or consistency or ground meat, like hamburgers or even turkey burgers... The one exception are the ground chicken meatballs from Whole Foods.<br /><br />Normally, I eat 5 meals a day (3 meals and 2 snacks), but it’s tough to get good snacks while traveling. Plus, in Vegas, you have to drink a lot more water all day long because of the dry climate. So I’ve been drinking less coffee, more water. I have to have completely clean my nutrition up for the next few weeks.<br /><br /><br />This Week's Diet Log<br /><br />Breakfast: A spinach omelet (8 egg whites and 3 whole eggs or 6 egg whites and 2 whole eggs) with one slice of whole grain toast and 2 cups of coffee<br /><br />Midmorning Snack: Nuts and fruit, or pure protein like turkey slices. Today I had chicken salad around 11 a.m<br /><br />Lunch: Protein, no carbs. Salmon, turkey breasts or chicken with salad or 1 vegetable<br /><br />Mid-Afternoon Snack: Unfortunately I've been pretty lax with my snacks this week, due to travel. One day I even had 2 slices of pizza, which is really unusual for me. I usually opt for nuts and apples, or a protein bar on rare occasion. (You’re much better off if you can get turkey slices from a deli or some tuna, because artificial proteins don’t fuel your body as well as real food.)<br /><br />Dinner: I ate dinner in restaurants every night this week and had fish or chicken with 2 vegetables<br /><br /><br />You can still train as a vegetarian and get sufficient protein. I recommend yogurt with nuts, and a salad. Vegans can have a salad with tofu. Good options for both vegetarians and vegans are garbanzo beans, vegetarian chili, black bean soup, and lentil soup.<br /><br />As I continue training and get closer to Ironman Arizona, my diet will become more strict. Every day, I try to work harder and make improvements in all aspects of my training. This has been both an experiment and experience, and I look forward to seeing the outcome.</span>Robert D. Willix Jr., M.D.http://www.blogger.com/profile/16416249000453604496noreply@blogger.com0