|
Without
Limits Coaching Newsletter 11/29 - 12/5 |
|
11/29
to 12/5 Jim Halleys Second chance at Life |
November
2010 |
|
WEBSITE AND
PRICING
Official Coaching and
Individualized Plans for the Quintiles Wrightsville Beach Half and
Full Marathon
- POWER (wattage) TESTING FOR BIKING
- Individual and Group Biking
Workouts
- Individual and Group Swimming
Workouts
- Individual and Group Running
Workouts
|
Facebook
|
EVENTS
CALENDAR
Reindeer Dash for
Cash
5k and 10 miler
December 5, 1:00PM
Greenville, NC
HOLLY-Day Ridge Run
5K
Dec. 11, 2010 8:30AM
Dixon Middle School
Holly Ridge , NC
Wrightsville Beach Jingle Bell
Run 5K
Dec. 18, 2010 9:00AM
Wrightsville Beach,
NC
Cape Fear Soccer Association
5K
February 5, 2011
Cape Fear Soccer Park HWY
421
Run for Ray Trail
Run
13.1, 6 mile, 3 mile
Feb. 26, 2011
10:00AM
Brunswick Nature
Park
Quintiles Wrightsville
Beach
Half and Full
Marathon
presented by:
Landfall Realty
March 20, 2011
6:30AM
Wrightsville Beach
|
|
|
UPCOMING RACES AND
EVENTS
PPD
Ho Ho Holiday 5K
Reindeer Dash for
Cash
"To this day, I wake up every morning with
pain I will never be able to describe. Every day I take more ibuprofen than I do water. Each
night I struggle to find a position comfortable for my back (after
10 years, I've decided there isn't one). But most importantly, each
day I train. I swim, bike, or run, I get a little stronger, a
little better, and one day I will be back to where I was before.
I'm not stronger or more courageous than other athletes on the race
course; I was just given an extraordinary opportunity to
demonstrate those qualities."
READ THE STORY AT
THE BOTTOM!
~WOL Runner Jim
Halley
While running tends to be an
individual effort we are all part of the WOL Team and that was
certainly evident last Tuesday night. Everyone ran so hard and
gave 100% and if we heard it one time, we heard it 50 times, no one
wanted to let their teammate down. Seeing Marylou give Rob a big
hug just for showing up, seeing Sarah and Marc meeting and thanking
each other for a great job, seeing Kelsey Davis again, Wow!!!!
What an amazing night! Tis the season (they say) to be thankful
and being thankful for such great friends, teammates and the WOL
family! Cheers to everyone-you ran awesome last week! Get ready
to work hard and we'll keep the family strong!
|
|
PRACTICE
SCHEDULE
Hope
everyone had a great Thanksgiving! See you at practice this week
and get ready to work hard, reap the benefits, and have some
fun!
- Monday:
-
- 5:50
PM Orange and Water Downtown
- Tuesday:
-
- 5:50
AM Orange and Water Dowtown
- Wednesday:
-
- Thursday:
-
- 5:50
AM UNCW Track
- 6:00
PM Circuit Training/Core Conditioning UNCW Track
- Friday:
-
|
Without
Limits Running LITE Schedule
WOL has started a beginners running
program. This program is designed for the individual that desires
to improve their running form in a non-competitive environment,
that wishes to increase either their mileage or speed in a
comforting, yet challenging manner, or that simply wishes to lose
weight and run their first 5K, 10K or 1/2 marathon. A walk to run
program will be offered, as to encourage everyone to enjoy the
sport and reap the benefits.
- Tuesday:
- 5:50 PM Downtown (Meet at
Nun/Front Street)
-
Thursday:
-
- 6:00 PM Circuit
Training/Core Conditioning UNCW Track
-
Friday:
-
Take a look at the quote above because you
have grown into teammates as well. What great effort and who would
have thought 15 laps in 30 minutes. We had no doubt!! You rock!
Get ready for our first hill workout of the season.
|
WEEKEND
RESULTS
Gallop for the
Gravy
Coach Tom-1st overall 15:45
Erin Hogston-1st Local Female 20:31
Charles Buckland-21:19 (PR!)
Katie Wagner and Steve Lewis-24:12 (great combined
effort!)
Jenn Gessner-31:02 (pilgrim and all!)
Raleigh 8K Turkey
Trot
Sarah Mclamb - 37:12 PR
Tommy Huetti - 43:53 PR
WB Turkey
Trot
(All of the kids
were awesome and if we forgot anyone, please let me know and I
apologize!)
The Criner
Family all participated!
Sherman
Louis Criner (6 yrs)
Elizabeth
Lee Criner (10 yrs)
Meredith
Rae Criner (14 yrs)
Sherman
Criner
Judge
Sandra Rae Criner and 2 pooped pups
Riley Peterken
and Reese Peterken
Maggie and
Gracie Hutchens
Nansi Holt and
Stephanie Holt
Sabrena
Baker
Bennie
Sheally
Jamie
Mayo
Elisabeth
Mulligan and her crew!
Carolina Beach 4
mile Trail Run
Shawn McKee-2nd
overall/1st in age group-22:58
Steve Lewis-4th
overall/1st in age group-24:15
Kyle Shepard-7th
overall/3rd in age group-24:55
Allie
Kassens-10th overall/1st in age group-25:34
Andres Duque-2nd
in age group 26:06
Kelsey Davis-3rd
in age group-28:30
Phillip
Davis-3rd in age group-29:01
Charles
Buckland-29:46
Phillip Davis
Jr.-37:11
Melanie Lenk and
her Dad (Happy Birthday Melanie)
Georgia
Gray-40:47
|
The Coach's
Corner
Communication...perhaps the most
important aspect of your relationship with your coach. Now is the
time to begin planning the 2011 season and looking forward to all
of the cool races 2011 has to offer. Don't be shy about sitting
down with your coach and discussing the season.
According to Jack
Daniels (Named "The World's Best Coach" by Runner's World magazine)
it takes a full year for a coach to really know their athletes.
The connection can be accelerated when the athlete communicates
well with their coach, and responds to the coach's advice. This is
why Without Limits Coaching places a strong emphasis on
communication. We want YOU to learn about what works for you and
how you handle different training situations, so we can personalize
your training regimen to reach your performance goals.
THE KEY TO REACHING YOUR
POTENTIAL
- Know your own body
and ability.
- Be motivated
- Identify your
strengths and weaknesses.
- Establish
priorities.
- Try to learn more
why you do what you do.
Besides
communication, I need your help with communication in another
aspect. While I love looking at all the race results and seeing
all of the great accomplishments, it would be helpful to know which
races all the WOL athletes "jumped into" for the weekend. No
results required; however, if you could take one moment and shoot
me a quick email at samiwinter93@gmail.com or text me the day of
the race that would be so helpful. I will be more than happy to
provide you with my phone number. I love to include all the kids
as well, so please let me know.
|
Quintiles
Wrightsville Beach Marathon
presented
by Landfall Realty Info Center
REGISTRATION IS 25% FULL FOR BOTH RACES! GET SIGNED UP NOW
www.wrightsvillebeachmarathon.com
VOLUNTEER FORMS AND REGISTRATION FORMS ARE ALL LOCATED AT OUR
WEBSITE
Click to be part of the Marathon Facebook Page!
|
|
|
|
|
|
THE JIM HALLEY
STORY
Four years ago, I ended my 8-year career in the
Marines. However, what was perhaps the greatest era in my life as a
whole almost ended 2 years into my career as a Marine. I was in
special operations and we got to do all sorts of cool things - blow
stuff up, rappel from helicopters, and jump out of planes. On July
28, 2000, one of those jumps almost ended my life. It was early in
the morning and as I exited the aircraft I looked up, checked my
chute for holes, and seeing none, prepared for a nice, easy jump.
As I descended I noticed the wind started to kick up and was
blowing us everywhere. 6 of us began to get blown towards each
other and we all made unsuccessful attempts to turn away - the wind
was too strong. I was the highest jumper and I knew that the worst
case scenario would be if I passed directly over someone which
would cause my air to be stolen and my chute would collapse.
Murphy's Law: if something can go wrong, it will. It did. At 120
feet my boots brushed the canopy of the jumper below me and as I
looked up at my chute, I watched it fully collapse, there wasn't
much I could do. The 12 story, 3 � second fall seemed like it took
a half hour. Instinctively, from training, I tucked my chin into my
chest, let my legs go loose, and bent my knees so that I my legs
wouldn't bend the wrong way when I hit. The sound when I hit was
louder than anything I've ever experienced. Despite beliefs to the
contrary, a body doesn't bounce when it hits the ground, it just
hits - hard.
Initially I felt no pain but within
seconds that changed. My spine, stomach, and legs felt like I had
been put through a meat grinder. Blood was pouring out of my mouth
and nose and I couldn't breathe. A Humvee rushed over to me and I
was placed in the back and driven to the base's hospital, not the
smoothest ride ever. The drive was filled with resuscitative
measures and frantic calls to the base's hospital. Once we got
there the trauma surgeon said that they were incapable of treating
my extensive injuries. I was put on a helicopter and flown to the
nearest trauma center where I immediately underwent surgery to
repair extensive internal bleeding. My parents were called and told
they should come down from New York immediately, but just in case,
were told they might want to say goodbye on the phone before they
left.
Upon awakening from the surgery, a
neurosurgeon began talking to me, saying things like, "losing use
of your legs isn't the end of the world," and "you can still live a
happy life from a wheelchair." My Marine Corps career and my life
as I knew it seemed to be gone. The surgeon explained that I had
shattered my spine in multiple places. Spine surgery was needed to
repair the damage but I couldn't have the surgery until the
fractured vertebrae had fully healed. A year later my spine was
repaired enough to have the surgery and I underwent a 9 � surgery
to put 12 rods, 14 screws, and 4 hooks into my spine to hold 7
vertebrae together (yes, I set off airport metal
detectors).
As I lay in the hospital bed a week
later the doctor began discussing my time goals for my recovering.
He explained that my limitations weren't based on potential
damage,but 100% on my pain threshold. I had enough hardware holding
me together that walking, running, or even a fall wouldn't
re-injure my spine, it would just hurt - a lot. He said his
experiences showed it would take months to learn to walk again and
he predicted I would never run again. Maybe it's because I'm a
stubborn Marine, a guy, Irish, or just too ignorant to know better,
but my logic was that if I couldn't do any more damage to my spine
and pain was my only limitation, I might as well get back out
there. A week later I was walking with a walker. A week after that
I was walking on my own. And two weeks after that I decided it was
time to try running. 5 weeks after undergoing spine surgery I laced
up my sneakers and ran for the most painful 20 feet of my life It
seemed like 20 miles. My back was on fire, I threw up, and I almost
passed out. 2 days later I ran 25 feet. 2 weeks later I was up to a
hundred feet. 5 months later I ran a 21:27 5K.
To this day, I wake up every morning
with pain I will never be able to describe. Every day
I
take more ibuprofen than I do water.
Each night I struggle to find a position comfortable for my back
(after 10 years, I've decided there isn't one). But most
importantly, each day I train. I swim, bike, or run, I get a little
stronger, a little better, and one day I will be back to where I
was before. I'm not stronger or more courageous than other athletes
on the race course; I was just given an extraordinary opportunity
to demonstrate those qualities.
|
WITHOUT
LIMITS ATHLETE BUSINESSES AND PARTNERS
Click here for business's below
contact information
STILLWATER ENGINEERING -
Kyle Shepard
BIKE CYCLES - Shawn
Spencer
MASONBORO FAMILY MEDICINE -
Grant Meyers
MASSAGE AND BODY WORKS -
Sharon Siebert
COASTLINE MORTGAGE - Ace
Mayo
SULLIVAN and WAGONER PLLC -
Dennis Sullivan and Merritt Wagoner
LIGHTHOUSE BEER AND WINE -
Leigh and Jason Adams
ACCENT PHYSICAL THERAPY -
Jon Duplessis
SALLING & TATE DENISTRY
- Bryan Tate
WINDOW GANG - Gabe and
Melisa Salinas
SUNSCAPES LANDSCAPING -
Steve Lewis
CAPEFEAR TATOO - Dixon
Broadfoot
VCA WRIGHTSVILLE BEACH
ANIMAL HOSPITAL - Dr. Katie Wagner
TURFSCAPES LANDSCAPING -
Doug Wheeler
CAPE FEAR DAD MAGAZINE -
David Fredrickson
BANANA REPUBLIC - Mary Lou
Tooley
TOPSAIL ANIMAL HOSPITAL -
Dr. Sami Winter
|
|
|