Without Limits Coaching Newsletter 11/29 - 12/5
11/29 to 12/5 Jim Halleys Second chance at Life November 2010
In This Issue
TIP
Practice Schedule
WOL Lite Schedule
Weekend Results
Bridget's Marathon Story
Quintiles WB Marathon
Partners

MEET OUR COACHES

SAMI
KRISTEN

TOM
CHRISTA

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WEBSITE AND PRICING

Official Coaching and Individualized Plans for the Quintiles Wrightsville Beach Half and Full Marathon
  • 
  • Max Heart Rate Testing
  • POWER (wattage) TESTING FOR BIKING
  • Individual and Group Biking Workouts
  • Individual and Group Swimming Workouts
  • Individual and Group Running Workouts

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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:
    • 5:50 PM UNCW Track
  • Thursday:
    • 5:50 AM UNCW Track
    • 6:00 PM Circuit Training/Core Conditioning UNCW Track
  • Friday:
    • 5:50 AM-UNCW Track
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:
    • 8:50 AM UNCW Track

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

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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

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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