HPL Newsletter
1653 Merriman Rd., Ste. L3, Akron, Ohio 44313
(330) 835-9722; hpl9156@sbcglobal.net
November, 2008
Number 11
Happy Thanksgiving!
Give Thanks . . .
T his is a great time of the year to count our
blessings and take stock of all the good
things in our lives. Realize that we are all
“wealthy,” that is, in good health and physically fit,
with great families and good friends. We hope that
all of our clients enjoy a wonderful Thanksgiving
Holiday!
This month, we’ll meet our client of the month
and learn about a new trail that’ll help us burn off
those Thanksgiving calories! We will talk about
the benefits of a new supplement, share some
yummy recipes and much more!
Home Run for the Homeless
The 17th Annual Home Run for the
Homeless takes place on Thanksgiving
morning (Thursday, November 27th) in
West Akron, near Glendale Cemetery. This is a
very special event with all proceeds going directly
to benefit homeless families in Summit County.
The run is organized by Gennesaret, Inc., an allvolunteer
nonprofit corporation. Gennesaret was
founded in October 1986 with the mission to be a
unique provider of long term housing for homeless
two-parent families in Summit County. This
program enables the participants to stay together as
a family in a furnished apartment for one to two
years. At the end of their stay, the family has the
opportunity to apply for a grant from Gennesaret
to be used for a down payment on a home of their
own. They also operate a Family Nutritional
Center, which provides free hot meals every
Tuesday and Saturday to needy families and
individuals in the community.
The 4-mile run starts at 9:00 a.m. and a 1-
mile Fun Run/walk starts at 8:30 a.m.
Registration forms are attached to the back of
this newsletter. This Thanksgiving, let’s burn
some calories to really earn that turkey dinner
and benefit needy families in our community.
Inspiration
“Thanksgiving Day is a jewel, to set in the
hearts of honest men; but be careful that you do
not take the day, and leave out the gratitude.”
- E. P. Powell
Client of the Month
Mel Bolgrin has a lot to be thankful for
this year. She scored another win at the
SummiTriathlon in June, burned up
the Summer Buckeye 50k trail run in July, ran on a
relay team in the Akron Marathon that finished 2nd
overall in the women’s division, signed up to
compete at the Ironman Lake Placid in July 2009
and qualified for the Boston Marathon with a 3:38
time at the Towpath Marathon.
Mel is a talented athlete with a great support
team behind her - her parents are both runners and
husband Todd is an excellent cyclist who doubles as
her coach and training partner. You’ll recognize
Mel as the smiling sprite who exudes positive
energy with her upbeat, friendly attitude. Mel is
always ready to offer assistance and advice to firsttime
triathletes. Mel is a humble champion.
HPL: Tell us about your athletic background.
MB: Well, I’ve been an athlete my whole life.
As far as running goes, I can remember going to
races with my parents and running in kids races if
they were offered. I would run my heart out for the
first 1/4 mile and then crash and end up walking the
rest of the race. I’m a little better at pacing myself
now! I also ran track at Brecksville-Broadview
Heights High School for four years and was
conference champ my senior year in the 100 meter
hurdles. That’s just a bit of my athletic career.
The majority of my life was spent in a chalk-filled
gym training for gymnastics. I competed in
gymnastics from age 6 to 22. I competed for
Gymnastics World in Broadview Heights from
1987-1997 and qualified and competed at Level 10
Nationals. (That is the top level before elite). I
also competed for the high school and won four
state championships. Then I went on to compete
for four years for Kent State. My team took the
honor of Mid-American Conference Champions
my senior year in 2001.
HPL: How did you become interested in
triathlons? How long have you been competing?
MB: I began running distance in 1998 and
following my Dad to all of the local 5k and 5 mile
races. We raced every weekend and sometimes
twice a weekend. We loved it! It kept me in good
cardio shape for gymnastics. I remember hearing
about the Cleveland Triathlon one year and
thinking that would be a new challenge. Running
just wasn’t enough anymore. I had three knee
surgeries while I was at Kent and each time during
my recovery I would swim. I wasn’t the best, but I
could do it. Now all I needed was a bike. I ended
up doing my first 3 tris on my old, heavy mountain
bike and loved it! The rest is history! I’ve now
been racing triathlons for 7 seasons. I have been
very successful at the sprint and olympic distance
so it’s time for a new challenge . . . Ironman!
HPL: Tell us about your parents.
MB: Both of my parents are runners and I’m
very proud of that background. I sometimes say
that I was running before I was born! My Dad has
completed 6 marathons so I am currently tied with
him. Next year’s Boston Marathon will put me in
the lead! The neat thing is that his last marathon
was my first. We ran the Country Music Marathon
together in 2006. My mom has completed one full
marathon and prefers to stick to the half marathon
distance. She’s my biggest fan and supports me at
many of my races.
HPL: What made you select Lake Placid as
your Ironman Race?
MB: I choose Lake Placid because I have heard
so many great things about the event. One of my
racing teammates did Lake Placid as his first
Ironman and enjoyed it very much. It is also within
driving distance. The main reason . . . it’s a
challenging course! It’s very hilly and I’m a
climber. My husband, Todd, built me that way.
When I first started racing seriously, I didn’t have a
cycling background so I could be built as any kind
of rider. Just like Lance after cancer, he got to start
from scratch. So Todd, being a climber and
excellent cyclist himself, built me the same way. I
love the hills and excel on those types of courses! It
has to be a challenge for me.
HPL: How helpful is it to have a supportive
husband?
MB: It’s very helpful to have Todd there for
me. He understands what it’s like to be a
competitive athlete and live the lifestyle. He also
supports me at all of my races with the traveling and
cheering. He’s been a huge part of my success!
HPL: Congratulations on qualifying for
Boston at the Towpath Marathon! Tell us about
your race.
MB: Thanks! Towpath was a great day this
year! Last year I tried twice to qualify for Boston
and failed so this year I thought I’d take it easy and
run for fun. My intention was to go out and have a
good race. Boston was not my top goal. At the
start, I spoke to Janet Edwards, who also trained
with Sean. She was helping a friend to qualify at
the same time goal as me. I thought I’d keep an eye
on them during the race and see how I felt. I was
able to keep a very consistent pace and was
comfortable. I kept between 20-100 yards behind
Janet throughout the race and by mile 18, I knew I
could do it! With the help of some great running
friends, we stayed on pace and caught Janet and her
friend at the northern turnaround point. We had a
great group and ran the whole way to the finish
together! Without their support, I’m no sure I
could’ve done it! I had no hydration problems or
cramping and the weather was great! I can’t wait
to go to Boston!
HPL: How long have you been training at
HPL? Would you recommend HPL to others?
MB: I believe I’ve been training at HPL for
almost two years. It’s been amazing! I love the
challenges that Sean presents with me every time
I’m there. He listens to what I need and follows
my tri and run training with the workouts he
provides. I’ve been injury free and always feel
strong. I recommend HPL to everyone. I think
that strength training is equally important as sport
specific training. The strength I’ve gained at HPL
has helped me to perform better in all of my sports.
HPL: What is your favorite exercise on your
chart? Your least favorite?
MB: Gosh, I’m not sure I have a favorite
exercise. I like most of them. I guess it would be
the ankle crunches because I get to hang upside
down like a monkey and no one else does those. It
reminds me of gymnastics. I’m sure I”ve had other
favorites in the past, but I don’t remember because
my chart is always changing. I love that because I
never get bored. My current least favorite is the
dog tail twists with the gliders. Those are not fun!
And they never get easier!
HPL: What are your goals for the future, past
Boston and Lake Placid?
MB: After Lake Placid I may put the triathlons
to rest for a bit. Running is my true love and I’d
like to continue on the ultramarathon path. I will
still train in the pool and on the bike because
cross-training is so important, but competing for
speed . . . been there, done that. But you never
know. Many thing and people inspire me and I
will always follow my heart!
HPL: Would you ever consider running the
Burning River 100 mile Endurance Race?
MB: Hell ya! I can’t wait to run Burning River!
I’ve been a part of the race for it’s two year
existence and I can’t think of a better place to run
my first hundred miler! Give me a few years and
I’ll be wearing that belt buckle!
Trail of the Month
B randywine Falls is a spectacular jewel in
the Cuyahoga Valley National Park. To
really appreciate the beauty of our
autumn weather, head for the Stanford Youth
Hostel to begin your journey to the falls. The trail
is 1.5 miles one way and has an elevation change of
190 feet.
The name of the hostel and trail comes from an
early settler. In 1806 James Stanford arrived as part
of a surveying crew from the Connecticut Land
Company. He settled in the valley and became a
prosperous farmer and community leader in Boston
Township. His son George built the home which is
now the Stanford Youth AYH Hostel. His
descendants still live nearby.
The trail begins at the Stanford Trailhead located
behind the hostel. The hostel is on Stanford Road
about .75 miles north of Boston Mills Road. You
will find a small parking lot behind the barn for trail
users and hostel guests. The trail ends at
Brandywine Falls, a gorgeous destination for lunch.
There are picnic tables at the Brandywine Falls end
of the trail.
Start the Stanford Trail at the bulletin board at
the northeast corner of the parking lot. Follow the
mowed paths through the old pasture, toward
Stanford Run. Just before the creek, a loop trail
intersects to the right and left. Cross the creek on a
bridge then wind through the woods. Fairly soon,
bear to the left to begin the climb up the hill. The
trail was rerouted here to lessen the steepness of the
climb. Some casual trails along the way have been
blocked off by brush; be careful to stay on the main
trail.
Continue on the Stanford Trail descending
toward another creek valley. A set of stairs helps
you down a steep slope just before a bridge crosses
the creek. Continue across a closed access road to
cross a second creek on stepping stones. Be
cautious; the stones can be quite slippery!
What comes down must go up and you’ll now
leave the creek valley via a steep climb. Along the
way, you’ll be treated to lovely views of
Brandywine Creek.
At the end of your climb uphill, you’ll reach The
Inn at Brandywine Falls. This bed and breakfast is
operated by George and Katie Hoy and is a
delightful place to stay while exploring the CVNP.
The Hoys lease the buildings from the National
Park Service through the Historic Properties Lease
Program. They have restored the farmhouse and
barn and filled the rooms with 19th century style
furnishings, many of them made in Ohio.
The National Park Service has built a wonderful
series of stairs and observation platforms to provide
visitors with a close-up view of 65- foot
Brandywine Falls.
Hemlock, maple and black locust trees surround
the walkways, which are approximately 7 feet wide
and incorporate two major observation areas and
benches along the way to the falls. In the autumn
months, the sugar maples light the gorge in gold
and yellow. It is beautiful!
Enjoy the autumn weather and head for
Brandywine Falls for a great hike and view of the
beautiful falls.
Don’t Forget . . .
T here is still plenty of time to complete the
45th Annual Fall Hiking Spree offered by
MetroParks Serving Summit County.
Hike eight or more designated trails to experience
Summit County’s fall foliage. First-year hikers
each receive a hiking staff and annual shield.
Veteran hikers earn a shield. Hikes must be
completed by November 30th. For more
information, visit Summit Metro Parks.
Off the Beaten Path . . . .
The triathlon is a popular sport for many
athletes. Anyone can complete a
triathlon at a sprint, international or even
a half Ironman distance. However, the Ironman
distance is an accomplishment on an entirely
different level. Training for the 2.4 mile swim,
112 mile bike and full marathon distance run is
time-consuming and exhausting. It takes a very
special athlete to make the commitment to
compete at this distance.
The sport of triathlon originated in Southern
California. Many local athletic clubs held summer
events that included swimming, cycling and
running. The idea for the original Ironman
Triathlon arose during the awards ceremony for the
1977 Oahu Perimeter Relay - a running race for 5-
person teams. Among the participants were
numerous members of the Mid-Pacific Road
Runners and the Waikiki Swim Club. The
members of these clubs had long debated the
question of which athletes were more fit, runners
or swimmers. A recent Sport Illustrated magazine
article had declared that a Belgian cyclist named
Eddy Merckx had the highest recorded oxygen
uptake of any athlete ever measured. Maybe
cyclists were the most fit? Out of these
discussions, the Ironman was born. Ironman
Triathlon was the first major competition to extend
the distance to an extreme endurance event. The
first Ironman Triathlon was held on February 18,
1978 in Honolulu.
Each participant in the first Ironman had their
own support crew to supply water, food and
encouragement during the event. Fifteen men
started the race and twelve finished. Gordon Haller
was the first person to earn the title “Ironman” by
completing the course in 11 hours, 46 minutes and
58 seconds.
The race was moved from Honolulu to the less
urbanized Big Island in 1981. The date was later
moved from February to October.
The Hawaii Ironman is held in conditions which
are uniquely punishing for endurance racing. The
Hawaii water is warm enough that helpful buoyant
wetsuits are not allowed. The cycling hills have
moderate gradients but are normally crossed by
strong and gusting winds. The marathon leg of the
race is extremely hot. Participants basically run
roads that are surrounded by lava fields.
At one time there was no cut off time to finish.
The normal limit is now set at 17 hours.
The Hawaii Ironman is still regarded as the
most honored and prestigious triathlon event to win
worldwide. There are only two ways to compete at
the Hawaii Ironman: you can win a qualifying spot
by placing in your age group at one of the 21
Ironman races held worldwide; or you can take your
chances in the Ironman lottery. Only 200 spots are
reserved for athletes that enter the lottery, 50 of
them being international spots, the other 150 being
US spots. The lottery entries are then drawn out of
a pool of about 3,000 entries.
Although thousands of athletes worldwide
compete at an Ironman event each year, the vast
majority aim simply to just finish the course. Only
very talented athletes realistically compete for a
spot in Hawaii.
How on earth do you train for an Ironman
Triathlon? With careful planning. First, you should
plan on paying your dues and climbing the ladder so
to speak. Start off small by completing a sprint
distance triathlon, move onto the Olympic distance
and graduate to a half-ironman distance before you
even think about the Ironman. Plan on spending
sufficient time swimming, biking and running and
be sure to include strength training in your
regimen. A strong core will help with each
discipline. Many athletes take the extra step and
train with another Ironman triathlete or a coach
that deals specifically with Ironman athletes. On
the other hand, there are so many available books
and other sources that describe Ironman training
schedules that you could easily train without a
coach.
Triathletes must be careful to eat a balance of
protein and carbs in their diet, get enough sleep to
recover from their workouts and to take sufficient
“easy” or “rest” days in order not to become a
victim of overtraining. Typically, triathletes tend
to incorporate “brick” workouts in their training.
A brick workout incorporates two of the three
disciplines. For example, they may go out for a
bike ride then follow that workout with a run.
Completing an Ironman Triathlon is a dream
for many but will be recognized by few unless they
take a careful approach to their training. If you
want to complete an Ironman distance Triathlon,
set your mind to it and do it!
If you or someone you know is interested in
competing in a triathlon at any distance, please
contact HPL for a personalized program to help
you improve your overall fitness and reach your
goal.
Supplement of the Month
Bees make propolis, which they use to
glue the materials of their hives
together, by mixing beeswax and other
secretions with resins from the buds of conifer and
poplar trees.
Propolis is as old as bees themselves, which
makes it about 40 to 50 million years old. The first
recorded use of propolis was by the Greeks who
named the substance by combining the words “pro”
(before) and “polis” (city). The Greeks suspected
that the bees used propolis to defend their “city”
against bacterial and other harmful intruders.
For centuries, beekeepers assumed that bees
sealed the beehive with propolis to protect the
colony from the elements, such as rain and cold
winter drafts. However, 20th century research has
revealed that bees not only survive, but thrive, with
increased ventilation during the winter months
throughout most temperate regions of the world. So
why do they use propolis?
Propolis is now believed to serve several
functions:
1. reinforce the structural stability of the hive;
2. reduce vibration
3. make the hive more defensible by sealing
alternate entrances;
4. prevent diseases and parasites from entering
the hive;
5. prevent putrefaction within the hive. Bees
usually carry waste out of and away from the hive.
However, if a small lizard or mouse found its way
into the hive and died there, bees may be unable to
carry it out through the hive entrance. In that c
