Getting a Little Rest

Ever get that really tired feeling?  You know, you feel like you need a good long rest?

Well, sir, that is exactly where I am today.  Monday is typically an easy day for training.  Sunday, if I’m not in a tournament, is my official rest day. This week I am taking off Sunday and Monday. That is except for the morning run. Aside from that run no other exercise.  I didn’t touch a bow.

If you shoot over 36,000 arrows a year, run over 1000 miles, ride a bike over 5000 miles and head to the gym 78 times in a year, occasionally it catches up with you.  While this may sound like a lot, the running and cycling are small potatoes compared to what I was doing before I picked up a bow.

Coaching Tip

Here’s what I know, as I’ve aged it take me longer to recover and rest is good. There’s a time to listen to your body and amend a training plan.  Don’t abandon the plan, but a small adjustment may be dividends later.

Cold and Wet

It was a miserable day of practice at least weather-wise.  Typically, on these types of days I drive to Social Circle and practice inside.  We’re down to one vehicle for transportation at the moment so I’m staying close to home.  Hence, no driving to Social Circle to practice.

Two things to deal with, a major tournament this weekend and a weather cold blast.  Skipping practice is not an option and neither is being warm.

You could feel the rain coming

To make matter worse or add insult to injury a light rain fell during the morning practice.  I considered stopping but didn’t.  The first 30 arrows were just so close and I could feel I was just off but couldn’t figure it out.  I decided to continue in the rain until I worked though whatever problem it was that had me missing.

During the next 30 arrows my shots improved. I stayed out, in the rain, because what had been missing felt like it had returned or at least was returning.  When I finished I was cold, wet, but seemed to have found a good spot.

Rain meant not heat

The afternoon, the rain had stopped and I switched to a 5-spot. There’s been enough yellow, red and blue staring at me from down range.  The blue and white was a nice break.  There’s another State Championship in two weeks and the 5-spot is the target.  So, aside from a visual break it was good to see how I’m shooting against the giant X ring.

The rain wasn’t to bad.

A day later, record cold temperatures are the rage with the weather people.  I’ve also emptied the propane tank on the outdoor heater. Yes, it is cold and windy. But, going out in the cold is better than sitting inside all day. Even if I go to an indoor range, I’ve spent time outside.  I’ll run outside nearly every morning.  I have gear for all weather.  Sure, sometimes it is cold and sometimes it is hot.  You simply deal with it.

You know, when it is freezing cold outside (or when it isn’t that warm), I’ve never needed the local weather person to explain how I should wear warm clothing when I go out.  I suppose when the weather person makes that recommendation they’re feeling as if they’re being either helpful or smart. I really don’t know if they’ve achieved either.

Staying Warm, Shooting Cold

I’d say it was freezing outside practicing at 18-meters this morning, but it wasn’t that warm.  I didn’t get all that cold, I’d worn multiple layer of clothing, had the outdoor propane space heater running, a glove on my bow hand, and pocket full of hand warmers. One bonus, the wind wasn’t blowing.

Nevertheless, my practice scores were not anything worth sharing.  It was a weak day.  It wasn’t a physical weakness, I felt pretty good coming off two days of rest.

Typically, one day is enough for a break.  The past few weeks have been intense so two days off was the prescription for recovery. I’d recovered.

It wasn’t even mental weakness.  My brain felt good. No sir, shooting while wearing enough clothes to stay warm changes things.

Ageless Guidance for Athletes

Of all the athletics I’d done in my life, the training part has always been the hardest and the most fun. Training and practicing with a team was wonderful.  From high school football to cycling being part of a group was an experience that helped mold me.  Sharing the experience and the path teaches athletes selflessness.

Coaching tips shared a long time ago (1,2)

As life begins to creep in sport can become a more solitary activity.  There isn’t always time to meet the schedule mandated for team activities. Running, cycling, duathlon, triathlons and archery can all be practiced alone.

Training or practicing solo helps clear your mind.  There is a peacefulness that comes from training discipline that has been recognized for centuries. (1) As we improve in our chosen sport we seek a peacefulness that can assist our advancement and in cases of competition help find that zone which leads to our best efforts.

As an athlete you may learn that training is a time where you too reach a certain quiet or mental silence.  During those moments you’ll get a feel of what you want to carry into competition.

In competition there will be times when you’ll be the victor. Victory is not as important as the process or how you reveal yourself as a winner.  To win someone must lose.

The true winner is that champion who is able to remain humble.  Know that when you are a champion others will look toward you as an example.  It is nice to win, but winning isn’t as much the goal as the disciplined process that brings you to the podium.

As a champion, remember to care about those that finished out of the top place.  Your ambition isn’t to win out of selfishness, but to win because you followed a path that can be shared by others. (2)

Reference:

  • Hebrews 12:11
  • Philippians 2:3
  • (Yes, these references are correct, hence this post’s title)

Playing on the Pro Tour and Shooting Bare Bow

You never know whom you’ll be shooting near on a public range.  You might show up for practice and be standing next to Reo Wilde. If you are an archer you will more than likely recognize Reo Wilde.

If you’re an extrovert you might strike up a conversation with a stranger. Many times those conversations can enrich your life.  You might find a new friend and you could be amazed by the character standing next to you.

Months ago while working on an indoor range there was this guy a few feet away from me practicing with a bare bow.  Every so often you notice a different attitude toward the practice of another athlete.  In this case, there was something different.  Eventually we started talking and I learned he’d been shooting bare bow for 27 years, now 28 years.  I picked up that he is an accomplished bare bow competitive archer and hunter.  One thing is clear, he can shoot a bow.

Someone had mentioned to him that I’d once raced bicycles and the Tour de France was what he wanted to talk about.  He’s one of the few archers I’ve met that is a true fan of professional cycling.

He asked about my racing past, my bikes, the training, diets, and my experiences racing bikes.  In the short time between ends, I could only approach answering with the briefest of responses.  It was pretty incredible to find an archer that appreciated what a cyclist deals with to race.

But, that conversation didn’t answer my questions, perhaps because I was busy answering his, as to who is this guy. I’d later learn just how out of my league he is as a professional athlete.

As I was overhearing a conversation between this bare bow archer and another I heard him talking about an interview on ESPN with him and Jack Nicklaus.  Wait a minute, was I hearing that right.  Turns out I was hearing that right.

Do you play or watch golf? Many of you probably do.  I don’t play golf.  I do watch it from time to time.  When I lived in Augusta, Georgia I used to sneak onto the National Golf course and run the cart path.  Once (in 1989) I even got to watch a Masters Tournament in person. The weather was foul and my neighbor, being a bit under the weather, gave me his annual pass.

The bare bow archer is Tim Simpson.  Tim is a professional golfer who played the PGA Tour and the Champions Tour.  While I was sneaking onto the Master course to run in Augusta, Tim was playing there.  He played the Masters 6 times.  Additionally, he played the US Open 12 times, the Open Championship 4 times and the PGA Championship 11 times.   He’s, also a native Georgian.

Tim was born and raised in Atlanta, Georgia. He attended high school at Woodward Academy where he was the Atlanta Junior Champion, Georgia Junior Champion and Westlake National Junior Champion. He attended the University of Georgiain Athenswhere he made All SEC, All American, and College All Star teams.  He left college early and turned professional at age 20. He earned his tour card at 21 years, 1 month (Among of the youngest in history).

His first win as a professional came at the 1982 Cacheral World Championship in Nimes, France. His first PGA Tour win came three seasons later at the 1985 Southern Open. His career year was 1989 when he captured the PGA Tour’s Comeback Player of the Year award, and won two Tour events: the USF&G Classic and the Walt Disney World/Oldsmobile Classic. He had another good year in 1990 repeating as Walt Disney World/Oldsmobile Classic Champion, and posting his best finishes in the U.S. OpenBritish Open and PGA Championship. Simpson was awarded the 1990 Georgia Professional Athlete of the Year award. He has 66 Top-10 finishes in PGA Tour events. (1) And achieved the status as a top-10 player on the PGA Tour in 1989 and 1990, finishing 6thand 8thon the money list for those years, respectively.

Tim’s career wasn’t an easy one, as if it ever is for any professional athlete.  After back-to-back years being in the Top 10 PGA Tour money winners Tim, contracted Lyme’s during a hunting trip. One of the numerous manifestations of the disease he was left with a tremor in his left hand.  In 2005 Tim had Deep Brain Stimulation (DBS) surgery to remedy the condition.

In 2006 Tim, universally considered one of the world’s greatest ball strikers in history, joined the Champions Tour having an unparalleled comeback lasting five more seasons before career ending injuries forced his retirement in 2011.

Today, Tim coaches a mental management program to golfers and archers. He also lectures on mental management for athletes.  In talking with Tim about his mental program he shared things he’d noticed about me of where I’d slipped.  Tim’s application of sport psychology is unique coming from an elite athlete who can translate mental coaching to fit another athlete’s needs.

He was inducted into the Georgia Sports Hall of Fame in 2004, and the Georgia Golf Hall of Fame in 2006.  Like I wrote, just never know whom you’ll be shooting next to on an archery range.

Reference:

(1) https://en.wikipedia.org/wiki/Tim_Simpson

If you are interested in becoming a client of Tim’s he receives inquiries at: Timbogolf@gmail.com

It Is Cold

There were some nice warm days in December and January – until now.  It has turned cold.  The indoor range where I practice is closed while the folks that work there enjoy the ATA Meeting.  I’m practicing outside. It is awful.

First stuff these into my pockets

Unlike my nice warm shed I had in North Carolina, here in Georgia when I can’t get to practice indoors there’s winter in the raw.

Next, turn on the little heater

Sure, it isn’t like winter in say Pittsburgh, Cleveland or Baltimore. I’ve lived in all those places and winter was an entirely other animal compared to a Georgia winter.  Nevertheless, cold is cold.

Get ready and warm

Because the cold here in Georgia isn’t in the same league as a north Ohio winter, yesterday I tried to practice wearing as little clothing as possible to stay warm and not make the shots more difficult.  That was a total failure.  Three layers weren’t enough.

This didn’t last

What started off as a good day quickly rolled downhill into shoot, thaw by the little outdoor heater, then shoot again.

Distractions

Two scores – vastly different.  Each practice was against a Vegas style 3-spot scoring the inner ten.  There was a drop of 4.12% between the scores. One day resulted in 42 tens, the next 21 tens.  That’s huge drop. What happened?

Day one the good day – zero distractions to take away from archery.  Day two – music, a timer, and a break to play with dogs.  Although, the dogs aren’t much of a distraction, they’re good dogs and mostly remain quiet during shooting. The music and the timer, well that’s another matter.

During USA Archery tournaments there is music and a timer.  Without a doubt both can be distractions.  A good song comes over the air and it floats through your head.  You glance at the timer to see you first two shots took longer than usual or less time than usual.  It distracts.

Coaching tip

“Practice the way you compete,” says my coach Big John Chandler.  Adhering to that policy during many practices there will be music playing and a timer ticking. Both of these elements of competition are distractions until you learn that they’re not.

We know that there will be a distraction or two during competition.  If you don’t “Practice the way you compete” little things like a timer and music may impact competitive performance.

Win It All – At Least Knowing The Numbers Creates a Goal to Win it All

18-meter practice over the past eight weeks has been an up and down business. It feels mostly down because I hit a peak early on in a six-weeks cycle.  Naturally, going into the final two indoor tournaments of 2018 I was rolling around in the mire of a down turn in performance.  Still I won one of them.  The second, competing against the 21-49 year old men, it was all I could do not to embarrass myself.  Nevertheless, I finished respectably and used the tournament for an “educational” session.

For 2019 I am still working out in which tournaments to compete and the goals for those events and the year.  I keep coming up with an all-encompassing goal of ‘win everything.’  While it might sound brash the data suggests it might be possible.  So, why not have the foremost goal for 2019 to win everything.

2019 has major tournaments early in the year with two state championships in February.  In 2018 January and February were moving months.  For eight weeks I barely got in any practice.  The lack of training showed up with three consecutive second places.  Once I got back to practice things improved and I won the next three State Championships setting a record in one.  Then, I took a second place, at the Georgia Cup, competing against a younger crowd (thanks, Paul – he knows what I’m writing about).  Few more wins and a few more seconds, the younger guys still knocking me down after the Georgia Cup.

So, why would I have a goal to win everything?  It is because my data suggests that’s possible.

Here’s an explanation for 18-meters: In 2017 the top two places in my age group for the indoor Nationals finished with scores of 1155 and 1154.  Over the past eight weeks my lowest two scores totaled 1130 – not so good.  My highest two-day score is 1183 – a winning combination.  During this eight weeks cycle my average score for two-days is 1150, one point above the 2017 3rdplace finisher.  But, when I delete scores associated with a new release, new arrows, changes in stabilizers the average score is 1156. 1156 isn’t the best score; it is an average without variables that impact performance. It also places me one point up over the prior winning score.

You might think that 1150 is the likely finishing point puts me outside of a first place finish. You’d be correct.  The lowest two-day scores of 1130 knock me way down the line. That would place me in 9thplace.

Here’s the thing, a goal must be established.  The overall goal of winning it all is then broken down to achieve specifics in form, training cycles, and 30 arrow quantitative scores.  In each of those elements I am currently below my 2019 goal.  Now begins the cycle to work toward achieving each element of each goal.  When I do that, well I’ll win.

Christmas Morning Run

I try to run every morning. It is rare I miss it.  Christmas was no exception – I ran.

Running the backroads

We, Brenda and I, were in Tignall, Georgia for a Christmas celebration with Ray, my father-in-law and Wade, my brother-in-law. All the kids and grandkids where out to town either at Disney World or visiting in-laws in Pittsburgh. (Girls, should you read this and if given the option include Brenda and I next year in Pittsburgh. Just kidding – Disney World will be fine.)

Whether at home, on the road, in Pittsburgh or Orlando I’d run.  Many times I run and ride a bike.  And, if you’re a frequent reader and an archer – I do have a bow with me and Ray has a range here in Tignall.

Coaching tip – athletes run (even archers)

Running is the simplest way for me to exercise aside from stretching.  It is inexpensive, you can move along at your own pace, and running is fun.

This morning as the sun was rising I able to run near to and on the shore of Lake Strom Thurmond – Clark Hill for Georgians.  No cars, no dogs (other than River, my lab and constant running partner) and had a wonderful run.

End point of this Christmas morning run

Aging and Exercise

In a recent paper sport champions and athletes were asked what they thought it took to become a champion.  The group had a large sub-set of Olympians (medal winners and participants), world Champions, State and Regional Champions as well as a sub-set of “chronic” athletes that had, at the time of the survey, not earned a Championship.  The group had spent a significant portion of the lives competing and training.    This of course makes sense because achieving a sport level of performance to reach a major championship takes years of preparation.1

The group seemed in general especially bright mentally as noted by their responses to the survey.  This wasn’t too surprising because the mean of the group is 53.8 years with a range of 26 to 78 years of age.1Nevertheless; there was an air of vitality among these athletes.

The survey was not done face-to-face with the athletes.  However, a large percentage of the athletes were seen face-to-face as part of typical social interactions.  In addition, after the survey a number of the athletes felt compelled to discuss the work by phone.  At times one or more of them were present at different gatherings.  Among those surveyed there remained a competitive presence as well as a high degree of verbal and body language mild posturing that could be considered friendly yet slightly aggressive regardless of age. The overall impression a bystander might of noted is that these people appeared extremely healthy and engaged. Certainly, the group is physically fit regardless of age.

An important observation is the general health of the group.  At a mean age of nearly 54 they are generally not overweight.  A few are overweight.  An archer is obese (but currently on a strict diet to drop the weight), there’s an overweight ex-football lineman (thought not obese) and in that category there is a PGA golf pro, and one ex-major league pitcher who are heavier than during their playing days.  In general, the group was not overweight. This may be attributed to; overall the group continues to exercise to a large degree.

Coaching Tip

Exercise is a relatively easy why to remain in good health both mentally and physically. 2,3As we age we can hope to die young at a very old age. In that vein exercise can be an adjunct to prolonged health and mental compacity.4Aside from clearly obvious physical attributes associated with aging and exercise, exercise decreases the degradation of our brains.5

Being physically active isn’t the sole method to engage our brains as we age. One study showed that individuals who played chess were cognitively engaged and had better health than a control group.6The same study, which compared the chess players to master level track and field athletes, revealed the athletes had more injuries than the chess players.6For those injuries the athletes gained a lower prevalence of chronic disease.6However, the chess players and athletes had a lower incidence of chronic disease compared to a control group.6

As we age, exercise can be modified to account for slower recovery times.7, 8Even with modification exercise among the senior population can improve quality of life and independent living.9As a measure of successful aging, exercising among the older population may be a model to support concepts of best health over longer durations as exercise works to protect the body including the brain.10, 11

Through active engagement in sport and exercise we can prolong better physical health and mental health. This becomes clear to an observer in the presence of chronic athletes.11By adding a regime of exercise to activities of daily living we can improve our quality of life.9

References:

  1. Lain,D C; What it takes to be a Champion.In review, NFAA Publication, Archery, Nov. 2018
  2. Trapp, S:Master athletes. Int J Sport Nutr Exerc Metab. 2001 Dec;11 Suppl:S196-207.
  3. Zhao E,Tranovich MJDeAngelo RKontos APWright VJ: Phys Sportsmed. Chronic exercise preserves brain function in master athletes when compared to sedentary counterparts. 2016;44(1):8-13. doi: 10.1080/00913847.2016.1103641. Epub 2015 Oct 29.
  4. Geard D,Reaburn PRJ, Rebar AL, Dionigi RA.: Masters Athletes: Exemplars of Successful Aging. J Aging Phys Act. 2017 Jul;25(3):490-500. doi: 10.1123/japa.2016-0050. Epub 2017 Jun 28.
  5. Tseng BY1,Uh J, Rossetti HC, Cullum CM, Diaz-Arrastia RF, Levine BD, Lu H, Zhang R.: Masters athletes exhibit larger regional brain volume and better cognitive performance than sedentary older adults. J Magn Reson Imaging. 2013 Nov;38(5):1169-76. doi: 10.1002/jmri.24085. Epub 2013 Mar 21.
  6. Patelia S, Stone RC,El-Bakri R, Adli M,Baker J.: Masters or pawns? Examining injury and chronic disease in male Master Athletes and chess players compared to population norms from the Canadian Community Health Survery. Eur Rev Aging Phys Act. 2018 Nov 30;15:15. doi: 10.1186/s11556-018-0204-z. eCollection 2018.
  7. Foster C, Wright G, Battista RA, Porcari JP. : Training in the aging athlete. Curr Sports Med Rep.2007 Jun;6(3):200-6.
  8. Soto-Quijano DA.: The Competitive Senior Athlete. Phys Med Rehabil Clin N Am.2017 Nov;28(4):767-776. doi: 10.1016/j.pmr.2017.06.009.
  9. Spirduso WW1,Cronin DL.: Exercise dose-response effects on quality of life and independent living in older adults. Med Sci Sports Exerc. 2001 Jun;33(6 Suppl):S598-608; discussion S609-10.
  10. Geard D, Rebar AL, Reaburn P, Dionigi RA.: Testing a Model of Succesfult Again in a Cohart of Masters Swimmers. J Aging Phys Act.2018 Apr 1;26(2):183-193. doi: 10.1123/japa.2016-0357. Epub 2018 Mar 24.
  11. Tseng BY,Gundapuneedi T,Khan MA, Diaz-Arrastia R, Levine BD, Lu H, Huang H, Zhang R.: White matter integrity in physically fit older adults. Neuroimage. 2013 Nov 15;82:510-6. doi: 10.1016/j.neuroimage.2013.06.011. Epub 2013 Jun 12.