Sports Research: Part II

The fact is that many athletes want to know about sports nutrition, but don’t know where to start. There are myths and facts floating around in every high school, college locker room (men & women), and professional team about what foods, vitamins, and supplements are good for athletes. Of course, an athlete’s optimal vitamin intake and choice of the like tend to vary for each sport. I have been researching information regarding supplements in professional sports for myself and also to share with interested readers like yourself. Like I stated in an earlier post this month, I would prefer to get all my essential vitamins, acids, proteins, etc from natural methods such as food intake. Although, through my research of late, I’m finding out more and more that it would take a serious overload on food in order to acquire all of the necessary elements and essentials for optimal performance naturally versus taking supplements. If an athlete should choose to take supplements, they should be used IN CONJUNCTION with a healthy diet. One without the other will not create the optimal intake of those proteins, vitamins, and essential nutrients the body needs to repair, maintain, and build those strong muscles required for competition. Remember that a supplement is to be used in addition, as extra, or as an appendage to your regular daily diet.

The few questions that constantly vacillate mind of athletes are, How do I gain more muscle?, How can I improve recovery?, and How can I increase my power and strength?. I can help answer a few of these now. Your muscles are made up of protein. Protein is made of polypeptides, which are various strands of amino acids combined in different arrays to create different amino acids. There are 20 amino acids and the human body can only produce 11 of them (non-essential amino acids). The remainder (essential amino acids) is acquired through the consumption of food. The best foods with the most amino acids are veal, lamb, red meat, fish, eggs, and milk.

How Can I gain more muscle? – For an increase in muscle one must create the correct mix of all 20 amino acids to support growth in the muscle areas. This isn’t to say drink an overdose of protein shakes and eat protein bars every day; your body can only use so much protein throughout your daily activities before it starts to store it. You don’t want your body to store protein because it does so in the process of metabolizing (converting) it to fat which is opposite an athlete’s desire. Protein intake must also be accompanied with exercise and weight training in order to fully see the benefits of increased muscle mass. Failure to exercise or weight train will also result in the storing of protein (i.e. Fat).

According to MSNBC you can use the following formula to calculate the amount of protein an average person should consume (in grams): (weight ÷ 2) – 10 = protein consumption in grams. However, if you are an athlete or a person involved with high intensity activities fitness.com suggests that you use this formula: weight *0.6. For body builders and those looking to seriously increase in muscle mass multiply weight by 0.8. People that do more obviously will need more energy throughout their day than the average person.

How can I improve recovery? – Muscle recovery and post-exercise soreness can be optimized with the consumption of a protein packed drink or snacks after workouts, but unfortunately any over consumption of protein will not increase these benefits. Protein is an essential nutrient that helps build and repair muscle tissue, provide structure (nails), and transport oxygen and electrons to name a few. Eating and drinking things with protein in them after a hard practice can help your muscles recover, but will not completely eradicate soreness or fatigue after the fact. Other nutrients and supplements, discussed in the next session of sports research, will help inhibit recovery further.

According to Ian Rollo and Clyde Williams consuming a carbohydrate-electrolyte (CHO-E) drink, such as Gatorade, 30 minutes prior and 15 minutes between intervals will definitely increase performance during a workout. Many scientists and nutritionists alike say that another great post-practice recovery drink is chocolate milk. McNamara of CBS News notes in her article that during the 2004 Summer Olympics superstar swimmer Michael Phelps was known for drinking chocolate milk between races. A known Kenesiologist, Jason Karp of Indiana University, found that milk has protein, potassium, vitamin D, and calcium that will naturally supply the body with the means to repair muscle and also maintain strong bones. Chocolate contains a large amount of antioxidants which is beneficial for blood causing a reduced capability of clotting. Chocolate milk was proven in his study to have just as much carbohydrates and protein as the leading endurance formula recovery drink, Endurox r4, at less than 50% of the cost. So those who want to increase their endurance and decrease their muscle fatigue before and during a workout should drink a CHO-E drink accordingly. For those who are a bit more financially bound, but still interested in muscle recovery, you would do well with having a light pre-workout snack, such as a bagel, and thermos of chocolate milk during and after a workout.

Happy Holidays

A lot of my friends have been asking what are my plans for the holidays, and if Im coming back home (Michigan). As much as I would love to see my brothers, my mom and dad, the rest of my family (Im a big family guy), and all my friends I won't be returning for the holidays this year. Its my first year being away from home, family and the ever so sought after "Winter Wonderland" during Christmas. Instead, I'll be enjoying the sun here in Orlando while working and training.

While my people back home open gifts and spend time with each other I'll be here grinding it out for the pursuit of happiness. Maybe its because Im not heading home, but it doesn't even feel like Christmas down here. Perhaps my Christmas spirit is cluttered from the nostalgic white Christmas evenings lit with the glow of nearly every house's Christmas lights. Here it has been as hot as 82 degrees just recently, each neighborhood is only sprinkled with a few holiday light displays around their houses, and people don't seem to be moved one way or the other. To be honest, I thought it was absolutely hilarious when I saw a palm tree with lights on it. It just looks weird!

Thankfully Christmas isn't about all of the feelings but the greatest gift of all: Jesus. He was born so we could have the option to be set free from sin, sickness, and strife. Im so greatfull for God and the relationships Im building with him each day. Aside from family, presents, and hot cocoa be thankful for the real reason for the season. Hopefully I can find the Christmas spirit between now and next week, but until then I will be working hard, loving others, and thanking God for His Son Jesus!

More Fun

Today was another awesome day at practice. We did hurdles again and Im having a great time with them. We had some unfortunate gale force winds today in the valley, but it didn't effect me as much as I thought it would. I cut through the wind a little bit, but even with it being so strong my power was carrying me through very efficiently.

Also, Im starting to change my mind towards a professional athlete mentality. There have been times where Im like "are you serious, you want me to run what? How fast?" You have to understand as a collegiate athlete there were things that you just weren't ready for early in the season, and we are breaking those mental barriers here. Im getting comfortable with my body being uncomfortable (if you understand). Im really learning how to force the mind to overcome difficult tasks. I have been able to get through workouts hitting the right pace and still have a good amount of energy left afterwards. Thank God for supernatural power everyday!

After the hurdle work that we do every T/TH we have a workout on the track as well. When I first started I would think I thought we just did our workout for today. lol, how wrong I was. I've had one of my hardest workouts thus far after a hurdle day, not fun. However, my body is getting more adapted to this type of training and Im getting into elite shape. I can feel my steps getting more powerful and my speed getting better. I love it.

Today coach let me in on a secret for when Im tired and my legs seem like they just wont move. The technique is to help compensate for the fatigue in your body and allow you to keep up that high intensity..it worked! (You thought I was gonna tell you, huh?)

400H...finally

Well, it has been a little while since I've last spoke to you blogspot. With everything happening in the past week and a half I probably could have written 4 new posts. Unfortunately due to the the pains of some workouts causing my much needed, but unplanned naps, along with the late evening hours at the job, I haven't gotten around to sharing in a lil minute. Whats new...

Today we started our 1st day of hurdles. Im not talking about warming up over hurdles or doing the strenuous 110 drills (on our hurdle days we always warm up over 110 height since there are more of them than me), but the good stuff! Im talking about the love of 400 meter hurdles. I FINALLY was able to work on 1 hurdle in the curve from the blocks. That one hurdle though, was the highlight of the day, lol. I was really excited and kinda messed up one of the 110 drills towards the end while I was thinking about what was to come.

Initially it was tough getting reconnected with that first hurdle again, but things started to roll at about the 3rd or 4th rep. A rather faster than usual start if I say so myself. Anyway, I usually place my blocks in the middle of the lane with no diagonal like you see a lot of runners do who start in the curve. My steps are on when my blocks are straight and in the middle of the lane. Today, however, I was pretty off (which could be a good thing)! I had to move my blocks to the outside of the lane and run on that third to get my timing down today. I didn't focus enough to realize if I was taking more, less, or the same number of steps to the first hurdle as usual, but moving my blocks helped. (TIP: Block placement can often affect your stride number to the first hurdle for those young intermediate hurdlers reading.)

I know I've gotten stronger and I am probably a bit faster already so that could be the cause of my new block placement. I didn't try it today, but I may be even faster, with one less stride, by placing the block on the inside third of the lane. It took a few times to get the flame rekindled, but when I did my teammates said I looked really good over the hurdle and my Coach started hopping around and said "NOW THATS WHAT IM TALKING ABOUT"! Just another successful day at the office.

Time well spent

Yesterday marked another annual family Christmas party here in FL. Every year we get together to see each other, talk, play games, and just have a good time. As a first-timer I had an amazing time! Cheerful music warmed the large house as relatives arrived to decorated lights, flowers, and Christmas colors. There were probably 45 people that were scrambling around at one time, and about another 20 or 30 who unfortunately missed out this year.

I ended up meeting many cousins I’ve never met, at least remember meeting, and many of their children too. Finally, the stories of relatives “in the good ol’ days” were piecing themselves together as I met some of the participants from them. Everyone was soo welcoming and loving as our family naturally is, and I definitely felt welcome.

We had tons and tons of food which, not surprisingly, felt inadequate after a few minutes. I felt like I was experiencing Thanksgiving all over again, because Lord knows that I was thankful for all that food! Included were deviled eggs, fresh veggies, ham, grilled and barbecued chicken, peas, sweet potatoes, cabbage, corn bread, and green beans to name a few. The peas and sweet potatoes were my absolute favorites and you better believe I went back for seconds (LOL).

The night was great and after dinner we played charades and a few other games. Although a few of my favorite cousins weren’t really there we all had a great time. I always like playing around with my younger cousins and listening to them try to catch me up on their whole life before the night ends :). There was one conversation though, that was drilled to my head when it was all said and done. After listening to a few stories from my uncle Jimmy-Lee, he said, “Now you listen here. Whatever you end up putting your mind to, you make sure that it’s what you want and you don’t let anything stop you from achieving it.” He told me that nothing is impossible for me and that I can be great, but I have to really want it in my heart. “You have to be willing to go further than when it starts to get tough, and never quit,” he said. “Sometimes you have to make sacrifices that will be tough, but they’ll get you to that level of greatness that you’re striving for. Do something,” he continued, “that is yours that no one can take away from you, so when it’s all over you can say that you did that. In everything you do, you should be so determined to do your best so that every time you would feel honored to sign your name on it saying Daniel stood here, Daniel did this work.” He really spoke to my heart and just reminded me that if there is something you want, you have to set your mind on really achieving it with no compromise, and you can’t say it’s too hard I quit anytime in between. When the time comes for me to step up and dig deep, I want to say that I was able to pass the challenge!

Sports Research

As a rookie professional I naturally have a LOT of questions and am very very curious about everything involved. I need to know things that will help me make informed decisions on things like agents, vitamins/supplements, meets, sponsors, etc. Since I was not a great stand-out athlete in college, rather an underdog athlete with limited resources, I have to acquire most of this information for myself. As much as I welcome it, people don't go around telling you all the in's and outs of the sport. I have however, been asking some of my teammates who are sponsored and my coach for information on the rather immense list.

Of late I have been researching topic of vitamins and supplements. Im always disappointed when I hear of athletes (especially T&F) doping and continually drawing negative attention to the sport. I really don't like the idea of having to take something for my body to perform at maximum capacity during workouts or competition. I would much more prefer to get all of my vitamins through my regular food intake. That way I would feel more accomplished with no question as to whether the powered mix helped me out or was it my body's natural strength and stamina.

Some people may argue that most of the vitamins and supplements are natural, they're just extracted from whatever meats, fruits, or vegetables they are found in. My response for that is that "God put everything he wanted in everything he wanted (Dr. Mike; Spirit of Faith). Extracting these vitamins is not natural, therefore I would rather acquire mine from food intake. However, I am interested to know and understand this issue so if there is no better way of gathering the necessary microbes, enzymes, and the like then I may be willing to take supplements.
Im just in the very early stages of research on this topic so I will keep everyone posted on any relevant or helpful findings. FEEL FREE TO COMMENT :)

Outside the comfort zone

Im consistently making strides towards the future, daily. I have just started my third phase of training which is more of the sprint endurance cycles that I will need to help sustain speed and form in the latter part of my race. I am doing my own separate workouts instead of the same workouts as everyone else with the addition of more sets. My workouts haven't been outrageously difficult though, which means that we are building in the right direction easing into the changes. We have been moving to a lot of pace work while still maintaining my form and correct running mechanics. This is good so I will know what certain times feel like, so as we make the pace faster I will be able to stay on target and know where I am.

We also started hurdling as of yesterday. We didn't do much, but enough to get reacquainted with the motions of hurdling. We did a few drills then went over the top of some 39's. We did them pretty easy and were getting our muscle memory back into hurdle-shape. Some of the guys were surprised that my form was so astounding, but I don't know why. Its not like Im crap, I mean I did compete for 8 years on a national level besting a #3 spot in high school, and cracking the top 50 year in and out of college. But I digress, I still have a lot to work on as far as form, and Im here to learn.

When I was in high school I was killing people on the track left and right and thought my stuff was at least decent. That is until I got to college and noticed that my form was a bit off, to say the least, and we worked on fixing it. After that I had been competitive in much of my races and even nationally, but never made it to the big dance. Now as a professional, Im realizing that at each level things need to changed, and my whole running mechanics is now on the verge of revamp to better fit my race and the type of runner I am.

Instead of running as fast as you can until your dead then finishing with heart, Im learning that you have to run smart and efficient. That means using each step to transfer as much force to the ground as you have allowing you to propel down the track with much less effort. One problem...I need some power, lol. As you can imagine this is not an easy task, and at times if very uncomfortable. Im used to conserving energy by running a certain way when I need to use more energy to conserve more (if that makes sense?).I think the weight room is going to be XTRA key in my development this year. We are doing good exercises that is more sport specific to the areas of our body that will help us with our running mechanics. It seems so simple, but to put everything together properly is a challenge in itself. I was looking at some of the athletes and only when I looked across the track did I realize that the angles we work on, the opening of our "gate" (distance from one foot to the other while running), and really concentrating on squeezing the abs and REALLY driving the arms is what so many pro runners make look easy towards July and August. That doesn't come easy and I am going to have to focus on those key things for my race so by the time the season rolls around Im not going backwards trying to tune up my running mechanics.

Track is a constant mental challenge that forces your body to do what your mind wants. You have to keep the good techniques, throw the bad out, and add on the new material you learn in order for everything to come into play just right, and when you need it most. Those of you who know me and have seen me run in the past may see a totally different DK on the track come spring. Patience in progression and results will be key through this process also. You can't have the world tomorrow or you wouldn't appreciate it...build up from the street, city, state, and country so you know what it takes to get there.

On the Track

This week marks the beginning of our actual routine that we will get into and work out up through the start of indoor season. On Mondays we usually run something crazy then lift upper body; Tuesday is still crazy, but faster then lower body lift; Wed is LEG DAY which sounds about as bad as it is; Thursday is back to a faster paced workout which hurts soo much due to the prior 3 then upper body lift; and finally Friday we do a more technical day and a lower body lift. All of that is piled on top of standing up at the job after practice at least 4-5 times a week from anywhere between 6-9 hours. Talk about a tough schedule...the only thing I can't figure out is that whenever I have to work Im soo tired and want to just take a nap and rest. It doesn't matter what day I happen to work, but when Im not working and I feel like I should try to catch up on sleep, Im not tired and end up going somewhere or running errands the rest of the day. I've gotta get this thing straightened out man, lmbo!

Besides a tough 3 days of the week already we ended up having our 1st team meeting about team problems. Thankfully Im getting along with everyone and have not been such an issue to coach, but some others...hmmm. lets just say that a few of the team members happen to coincidentally have some urgent emergency on the same day every week, thus missing out on one of the more challenging workout days. Everyone has noticed prior today, but Coach Mitchell had enough of it and decided to speak on the matter and the consequences. I personally have always been a VERY hard working athlete and person on a general basis. I like to put my heart in the things that I do so that my choices/job/speech/etc exudes excellence (Part of HU charge to Alumni also) so that I can get out a greater benefit. I really get upset at people (even those who are naturals at something) who just don't try, or give up too easily. It drives me crazy sometimes that people want and want and want, but will not bother to put in the time it takes to actually get. I feel like if you will not do something with your whole mind and body then you may as well do something else because you 1)wont get the results you really want, 2)could be doing something else you are willing to put the effort into, 3) save a lot of others from wasting time trying to encourage, help, and motivate you to succeed. I always say that if you are going to do something you may as well do it to the best of your ability, whole-heartedly, so that you can be happy and thank God for what you've accomplished; anything less is just wasting time. It really isn't worth the mediocre or complacent struggle to get only half-way in a thing. Either get your priorities together, or collect your sorry efforts together and move on! SO, we'll see what happens.

New Things = New Pain

Firstly, I wanted to apologize for the messaging hiatus. Things have been moving pretty fast and the past few weeks were hectic. I have been doing alot: from doing work on my car, to hanging out with cousin in MIAMI!! to watching my brother's DII basketball tournament at Disney, and practicing and working all in between. Practice is starting to heat up; we are now in our 2nd phase of training and are beginning to do workouts on the track. This week is easily the hardest week we have had thus far. We have been doing a lot of volume which tires the body. I have to do more than the rest of the team since I'm the only 400 runner we have...sucks! Those last few runs have really been taking it to me and fatigue sets in real fast when everyone else is finished. Just know when your workout starts with 16x...? just know that its not going to be a fun workout day.

We also started lifting this week, only 2 days to shock the body into weight shape, then next week we are taking it to the wall with the regular 4 days lifting. It was pretty intense on Monday, and it was almost chaotic. Our lift exercises are in circuits and it seemed like everyone was moving at their own pace, jumping in and out of turn, trying to get it done first. There was limited help with the specific technique details which is something I would probably prefer so that the lifts are done correctly. After 2 days my arms and shoulders are STILL xtra sore. More pain to come tomorrow...but Im going to work through the pain now so I dont have to later.

PRACTICE!!!

Yes, Im talking about practice. Unlike Ivo, I actually like going to practice and challenging my body and mind every day, but it has definitely been just that. We started on this past Wednesday and boy did we hit the ground running. Being my first year as a professional athlete Im very excited, but thought I was unsure about what I should be doing versus not and if I am overdoing it at times? Coach Mitchell told me today that usually if a person says they needs some guidance in an area that person knows (generally) what things will hinder him in that area and shouldn't be doing it and what things are beneficial, they are just waiting for someone else to say it. I feel like that statement is true; I know my body, what things it rejects, what things help me, when to give attention to aches or not, what I need to do to stay healthy, etc.

After practices you can find any one of us sprawled our on the mat under awning sweated out and sore. It was funny because we talked about how each day when you wake up is a mystery because you don't know if you will be able to get out of bed or will have to settle for a roll off the side. I have to check before I step out of be if there are any areas that are more sore than others to brace myself. Kellie said she had that good ol' okiedok where she took a nap and felt pretty good that day but THE NEXT MORNING she had the old man arthritis syndrome getting up, lmbo! It definitely reminds you of how hard you are working each day.

Coach went around poking at each one of us while we persevered to help motivate us. He always holds a reminder of our dream dangling in front of us so that we don't forget. Those days when we forget our goals and dreams he won't, and makes you pull through. I will be strong enough each day to work my own motto: Push through the pain now so you won't have to later.

Almost Here!

A lot has been happening lately. On Friday we had our first team outing at the Special Olympics Fundraising event in Orlando. We had a great time, and had a chance to get to know most everyone on the team. As the new guy, some guys on the team feel I have to prove myself, but thats none of my concern now. I never seem to have a problem in that area. Besides, I know Im in shape; at least enough shape to begin practice with the right tempo. Aside from that, I like the team and feel like this is definitely a good look.

On Monday and Wednesday I decided to go to the track and get in some workouts there. A few of us have been heading up to the track on a regular basis to get in some work. Monday we did loops around the track's fence (2 sets of 2) then 6 hills on Wed. Coach came to the track late Monday. He had a chance to see me going at the loops and was pretty pleased with my conditioning level. To add or enhance my approach to training I decided to get a track journal, which I'll write all of my workouts, aches, pains, and times down so I can better evaluate my work and body. Im feeling good and my endurance is showing up to be quite promising.

The Practice is almost here! I cant help but be nervous and a little anxious to get out to practice the first day. Most of the team is over 25, and have been doing this for some time. Im hoping that I dont get 'dragged' on these workouts. One of my good friends, Lauren, said I'll be straight and have nothing to worry about. I have been known to be in great shape for the early conditioning parts of the season, so I feel I should be alright at least for the first couple months; its the sprinting where I will need to catch up, literally (lol).

So practice is steadily creaping up, and we're beginning the awkward new guy/girl phase. Everything should be ok though. Thought I should mention that tomorrow is MY BIRTHDAY and Im excited to see how it goes!! One of the girls on the team asked if I wanted to do something, but being the new kid on the block Im not sure what all Orlando has to offer. Hopefully we can all get together and do SOMETHING! Someone give me some ideas, what should I do in Orlando for my birthday this weekend?

Training Update

Alright, So Im finally starting to get things together here and settle in to a regular thing. I just found out that I will not begin official practice until Oct. 28th. I've kinda been waiting for this day to come and was upset to hear it was pushed back so much. This gives me more time to finalize prep and conditioning. One of my college friends said "You know that now you can't complain about practice when it gets here". Which is true. I've been so focused on starting that I had begun to neglect quality workouts. I figure that the push back is a good thing, and now I can really work these last two weeks and do it right.

I think one big reason for the practice excitement is that good feeling you get when working with a close-knit team. I miss that, and I started to get a little complacent in its absence. Good thing I caught that before I was throwing my guts up on the side of the track that first day. Anyways, so things are back on track and Im ready to conquer this year with full dedication on and off the track.

P.S. By the Grace of God I was able to secure a job down here, and I start on Thursday. It will be good to start doing something on a consistent basis to occupy my idle time during the days. Its been more than a month of self-training, no job, and no studying...Ahh! Doing nothing is more difficult than I thought.

My New Spot

Wednesday marked an especially important day in my life (in the real world). As you know I have been staying with my cousin near Daytona Beach. Since I arrived here about a month ago I have constantly been on the hunt for jobs and places to live. Im excited to say that I finally have an amazing spot right near my training facility! It isn't my own apartment, but I will be renting a room out of a house on the West side of Orlando. I signed the lease, secured the deposit, and got my own keys to the spot. I can't wait to have my friends and family come visit especially my brothers David and Derek. Hopefully they will get to come down during their Christmas break, but we'll see how things unfold. Im headed to finish moving in and arranging everything now. My first lease and initial entry into the bill-paying life. Ahh well, I had to get ready for it sometime, right? I wish there was a scholarship for LIFE, lol.

Weights...again

It has been TOO long since I've been in the weight room! I can say that it has been almost 5 months since I've been in the weightroom consistently. By consistently I mean a two week streak. There is something absolutely wrong with this picture right? You would think so, but with facilities at school closed or "off limits" it is hard to get in any type of consistent workouts in the weightroom. That is due to A LOT of different issues, but for now I wont dwell on the past.

I started back on weights Tuesday, and it has been going very well so far. I know when we start full time with Coach Mitchell, he's gonna pound my body with not only tough workouts, but weights also. We decided that I should do some light stuff just to get back into the tune of things, so it wont take such a toll on my muscles with coach. Weights is something that I like to work at, but since the latter years of my collegiate years, have since lost power on the steel. This is one thing that I will need to truly focus on to be the world class athlete I dare to be.

Tuesday's workout was comprised of mostly upper body, starting out with some exercises from Howard that the strength trainer Travis taught me. He knows what he is doing but is short-staffed, and as far as weight equipment, undermanned. However, being at an HBCU such as HU athletes have to pull together to make things work, which I feel people do very well. So I started off with the olympic complex excercise with the bar to loosen up. Then I got right into the workout with some hang cleans supersetting with push ups. I do everything in 3 sets, these few weeks with low weight to tone and shock the muscles back into building stages. After that I did 3 sets of regular bench press followed by one set of negatives (bar is in top position and you count down to 6 on the way down to your chest then push it off fast back to the top). I then went into sets of curls, tricep pulldowns, and bent over wings. As a runner in general you must have to have a very strong core (front and back of body from thighs up to abs). As a hurdler you also need to work on your hips, groin, and low back especially. I ended up doing a hip abductor/adductor machine that really helps strengthen groin and hips for that driving action you get going into hurdles, and ability to keep that motion going, which gets increasingly harder at the last 3 hurdles. I ended off with two sets of a great abdominal workout called the Ab Complex, barbell roll-outs, and some of my own crunches tied into it.

I worked more lower body Thursday, but must admit that my body is adapting well to the steel. I could feel a stark difference in my legs when doing my morning runs, but was able to push though it due to my better endurance level. Week two of weights will start on Monday. Im headed to my cousin James' football game in a little while which should be pretty interesting. He is in the 9th grade, plays receiver, and I hear he is something to talk about so it will be good to see him in action.
PS I've gotta shorten these posts up huh?

Football Season

Over the past 3 years I must admit that I have been slippin on the sports updates. I didnt keep up with any college or professional football or basketball teams, which kind of upset me. As much as I wanted to be up until the wee morning hours watching each football game then post-game highlights I had other stuff to do. That other stuff was better known as homework and rest. I guess you could say that not having a TV helped to contribute to this issue too. However, since I have graduated I've been getting back into the football spirit that I once had WAY back in high school when I was known for good field speed and hard hitting (Corner/Strong Safety).

A couple weeks ago I started off watching th opening NFL game featuring the Pittsburg Steelers and Tennessee Titans game. It ended up being pretty enticing with a 3 point win over the Titans. That weekend started college football season hitting hard off the back with games like Miami vs. Florida State and Boise St and Oregon to name a few. After about three full weeks of college football, I have to admit...MIAMI is steadily becoming my favorite team. Of course I always like to see the Buckeyes play at the shoehorn, Wolverines at the Big House, and The USC Trojans, but Hurricane offense led by star Quaterback Jacory Harris is taking over my interest. To be a Sophomore starting quarterback with huge numbers adding to over 500 all purpose yards is amazing. I loved how they came in to Tallahassee and fought right down to the wire to defeat the Seminoles. Since then they haven't looked back. They had some big hits in there next game (including the clean-up hit on one of the kick returns) and are looking stronger every game.

Another HUGE game was the Fresno State Boise State game last night...talk about SERIOUS offense!! There was almost 1000 yards of total offense from both teams. That was one game where each team was OFF TO THE RACES!! Ryan Matthews ended up rushing for 234 yards from the RB position, and for every score that Fresno had it seemed like Boise St's Titus Young had an answer when it came down to the kick returns. With the early lead from an interception (Oskee!) in the 1st quarter Boise jumped out and stayed out. They scored about three times before Fresno got there head in the game. Neither quarterback really stunned me, but Moore from Boise obviously knew what he was doing. He read the defense pretty well, looked very comfortable in the pocket, and was pretty good on passing with 18 of 26 completions. Colburn on the other hand was off to a rocky start when he threw his 5th interception of the SEASON (I know what your thinking, already?) and lost the momentum early in the first. He didn't look very comfortable in the backfield, he held the ball too long on pass plays (which could be attributed to the lockdown DBs on Boise's side), looked very stand offish, and just didn't get into a nice groove until the second half. Fresno's star player Ryan Mathews ran three 60+ yard touchdowns in to keep the game relatively close for a moment before Boise ran off with the game. In the end Fresno State falls to a speedy and determined Boise State 51-34. Great game though!

Training

I have been conditioning by myself for about two weeks now and was getting harder every day. I think today though I may have gotten past a breaking point. I was out for a run by 830 this morning and it went much better than the past few weeks. Today I started off at a pretty smooth speed and noticed about 5 minutes in that had increased my endurance. Whew! this is a relief because I don't know how much longer I would have survived this FL heat when Im out of shape gasping for air. My breathing was much more controlled, showing improved conditioning. This allowed me to worry about other things like form and concentrated breathing. I only went for a short loop run around a few main roads, but felt really good endurance-wise. I did however start to catch a little soreness in both of my calfs, the left a little more than the other, and ended up stopping to stretch out near the end so I wouldn't catch a cramp.

The past two weeks have been pretty rigorous for me physically since I have been off doing absolutely nothing except working, enjoying the summer, and spending time with friends and loved ones for about two and a half months. I thought back to the past few years of conditioning that we went through before starting practice at Howard and didn't think I struggled this much. I had a good group of hard working guys right with me on those runs which made them more than just work. Im realizing how much your team, even in a primarily individualistic sport like Track, can really help you out, or through workouts for that matter. Im sure if I had a few people to go on the runs with I would be a little ahead of schedule as far as the training.

We're nearing our first practice so Im going to have to start getting in the weight room pretty seriously. This will be to keep the muscles fired for when we get into the real action with Coach Mitchell next month. I will only be doing some light excersices and heavy stretching at the guy to keep limber and strong. I am going to look for some places to lift in the area here, but will probably start tomorrow. Im looking forward to practice in a few weeks, but also hoping I don't "call Earl" the first day. Surprisingly, I've never threw up at any of my practices in the past (threw up after a few of them when I got home, but not at practice). Im hope Coach Mitchell is not going to break my streak, lol.

Aunt Nay

Yesterday was my Aunt Nay's Birthday. She is an astonishing 85 years wise, and still rolling. I started the day out going to the early church service then came back for a nap. I really wasn't planning on sleeping for 3 hours, but from all of my house searching the day before I was pretty tired. Luckily I woke up just in time to get down to the house where they were sitting the food out and gathering for prayer.

I was happy to finally meet my cousins Wonzel, Darryl, Willie, and Alvin. They're all older and have kids, but it was good to catch up with some more family. I met Willie's son who seemed like a pretty smart guy. He's about 16 or so and plays basketball and baseball. Also among the star studded guests were my cousin Jackie (Aunt Jackie she says to call her) and her husband Jimmy-Lee. They are truly hilarious; they always have stories to tell and are both pretty animated so I try to ease my way over whenever I hear an uproar that either of them are in middle of. I also met Netta and her grandchildren KK and Kameron. KK is a pretty little girl probably about 9 and her cute little brother Kameron is only about 3. He was crying a lot yesterday, but I know he is going to be a lil G when he grows up...it runs in the family.

Aunt Nay was in and out of the spotlight all afternoon because she was a little sick. She had a small cough and her nose was running, but that would not keep her from thanking all of the family for showing up on another special day for her. There was plenty of eathing going around, and Aunt Nay ate more than she usually does, which was good to see. Im sure she was up in Spirits with all of her cousins, nephews, and grandchildren around.

The whole ordeal only lasted about 5 hours before people started heading out, which I thought was pretty short for a family gathering. It was sunday and some people traveled from around Florida (Miami) to join us so I could see why they would leave a little earlier. I guess all good things come to and end, or at least a halt, at some point or another. I stood on the porch talking to Darryl, Wonzel, and Greg (Porsche's Husband) about track, fishing, and cars for a while.

I was probably one of the last people to leave the house that night at about 930. I was keeping Aunt Nay company after she said she couldn't sleep very well, and had decided to eat some chocolates someone had brought over. I decided to have a few pieces of coconut cake that Porsche made, that had everyone talking earlier that day. I think that was my first coconut cake that I've had and it was really good. Porsche is another one of the great cooks in the family. Im working on mine still. At half time of the Green Bay game I headed back down the street to take it down after a full day of excitement. All in all, today was a good day.

New Smyrna

This is a track blog, but since we haven't officially started practicing I figure that I may as well keep you up with other things. I think its about time to tell you a little about where Im staying. New Smyrna is a small town just South of Daytona. I don't think that everyone in the town knows each other, but there are people that everyone knows. For example, my cousin Ruby, who helps to run the town hall meetings that are held once or twice a month. People from the community come and voice their opinions about the happenings in and around the city from abandoned buildings to upcoming festivals. I had a chance to sit in on one the first day I arrived; the topic was about housing and development. There were representatives from three or four different development and construction companies discussing future projects. I thought it was good to get an inside scoop about some of the town news, so I went.

The city's nickname is Florida's Secret Pearl. I think its called this because less than 10 minutes away from one side of the town there is a beautiful beach, stretching as far as you can see in either direction. With the tropical weather here on the coast of the Atlantic there are usually lots of clouds in the sky and towards the evening by the beach really makes for a alluring presence. There are only about 24,000 people who live in New Smyrna, half of which are family, lol; or so it seems. Throughout the town there are at least 8 houses that belong to family members of mine: cousins, aunts and uncles, great aunts, etc. I have always liked the thought of living near family. On one street there are 5 houses full of relatives. In another house a few blocks back resides another cousin, and there are three family houses on my Aunt Nay's street, including the house (still standing and in good condition) that my great great grandfather built from the ground up with his brother. It's great to actually gather around with everyone, eat, talk, and reminisce. I personally like hearing about all of the past stories and history lessons. Sometimes it feels like the young people today do not know enough about history, their ancestors, or even their more immediate family so I try to make it my duty to find out about ours.

My great great grandfather was said to have moved around here for work. The railroad was beginning to take over the country or at least the eastern coast in the mid 1800s, and so he worked developing it in this area. He loved to build and farm; it almost sounded like he had a whole plot filled with chickens, pigs, fresh fruit, and flowers. My Aunt Jackie said that he planted almost every kind of fruit you could think of, from tangerines and sugarcane to watermellon and grapes. All the kids would play outside and help pick the ripe fruit and they didn't even have to go inside to eat. If you think your three kids are a lot to handle, all in all there were about 16 kids I believe. There was a large orange tree directly outside the front house and you could pick one from right on the front portch. I sure wish they had all of those fruit trees now, I would be loving it (p.s. fruit is one of my favorite things to eat...all kinds).

My oldest relative here in New Smyrna is my Aunt Nayomi, who I have briefly talked about in a prior blog. She will be 85 years old on Sunday, and that is a great thing. "We have to take care of our elderly," my cousin Rie said to me one day while attending to Aunt Nay. I couldn't agree more because they posess immeasurable history and knowledge within and its great when that information is shared with others and passed down through the generations.

Headed back to Rie's house to get changed then head down to the beach for a quick workout...abs and a run. If you see me don't be afraid to say hey :)

Getting my feet wet

Starting out down the professional athlete road seems pretty tough from what I've already experienced and from stories that others have told. I have been getting up early every morning to start a list of things to do. Then I get in the Word and read a little and try to devote some time to pray also. After that I end up going for a 20-30 minute run to get my conditioning up before practice actually starts in October. This is something I definitely have to get used to: the blistering Florida sunshine. Around here it usually gets pretty hot right around 10am so I try to start my run before 9:30. This way I won't come back a total sweat towel. I do the runs every other day just to give my legs some recovery time. In between I do my strength days that include about 1,000 crunches and 100 push-ups, which isn't much now. Im just trying to shock the muscles since it has been too long since I have actually worked out. I have to ease back into this thing. I will probably start to increase my intensity as the month goes on so I can keep the muscles in shock and create muscle going into practice.

Since I moved with my family in New Smyrna I've been on the constant run. I have been commuting back and forth to Orlando looking for jobs, going to meetings with my coach or teammates, and trying to get more familiar with the areas. My major task thus far is to get a job. I would prefer one in my field of study (International Business and Finance) but I really just need something to pay the bills. So today I'm heading back to Orlando to put in a few more aps and meet another one of my teammates, Rudy, I believe.

Although I've had some pretty busy days I did find time to relax a little bit yesterday. After I woke up and took my car to the dealer to be serviced I decided to lounge around the house. I ended up going over my aunt Nay's house who lives down the street and chatted it up with her for a while. Now this is my grandmother's sister so she is full of wisdom; I figured I would try to get her to tell me a few history lessons from the family to see if I could grab hold of some of that wisdom. She had a lot going through her head and kept me listening, but in the end didn't say too much. I figured she was pretty tired, so I told her we would talk again sometime as she left to take a nap.

After talking with Aunt Nay I figured I would take a ride down to the beach and get my feet wet. Now we had something like beaches in Michigan, but to see the Atlantic ocean in a tropical enviornment was amazing! The clouds were parted in one section where the sun was shining bright, but the rest of the sky was filled with different sizes and shapes of clouds. I looked far out into the horizon and noticed a boat in the distance, probably a fishing boat. Then I looked down the coast and saw a few people trying to take hold of the waves with their surf boards while they eagerly waited for the perfect one. I just paused to take in the beautiful site. I wish I had a camera to show everyone, but thats another thing Im working on. Since there was no camera I felt the need to tell someone. So I texted one of the coolest and most beautiful young ladies I know from Howard University. I assured her she would love this place. Hopefully she'll come visit sometime!! I stayed awhile then decided I better take it back home and prepare for tomorrow: the job hunt continues

My 1st blog

So I feel like the blogging phenomenon has taken over the internet. Everywhere you look there is someone that is tweeting or updating their facebook status or blogging. I have been following a few blogs for a little while now, but never really took too much interest in it until a few days ago.

I was on the Autotrain from DC to FL and met some very nice people who had a lot to talk about. We all discussed where we were from and where we were headed. One guy was a retired Marines, living pretty well in Orlando, another was a young guy headed back to school (undergrad), and the last was a nice lady that was coming from NYC visiting her people. After I told them I was moving to start a track career in Orlando they were pretty excited, as most people are, to meet a soon-to-be famous person, lol. The lady was very excited and said that she would follow me and from then I figured it was about time to get on the blogging world.