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As a student in college I remember living by what we used to call, “the fifteen minute rule.” The rule applied whenever a professor was 15 minutes late to the listed start time of class. When fifteen minutes had past and the professor had not yet shown to begin class, students would invoke the rule and leave. Uncertain of any actual credibility, the rule was heralded as unwritten law and nearly every student lived by it.  I like to apply such a rule to my athletes training when it comes to understanding in their body. Below is the beginning of when and when not to consider the fifteen minute rule in your training/workout sessions.

Experienced athletes know that there are going to be days that we call on our body to deliver a certain intensity and/or effort, and it simply won’t respond at a level that we know (or believe) it’s capable of. In fact, there times that it may not respond at all, raising the questions: 1) What the heck is going on today? 2) What do I do now?

The key to being able to answer these questions lies within the ability to differentiate between a mental shut down and a physiological response (or lack thereof) in the body. The mind is a powerful thing; it can will the body to do amazing things, but it can also will the body to not do amazing things—or even ordinary things. It can also trick us into thinking “I’m not strong, I’m not fit”, etc. Enter the fifteen minute rule.

As you begin any kind of exercise session, begin with a good warm up routine as I know everyone does (sarcasm). This should consist of some dynamic stretching, mobilizing and easy aerobic work dictated by perceived effort; add a few short eclectic bursts as a means of activating all energy systems and muscle fibers. Total warm up time should be a total of 10-15 minutes.

If, after your warm up you’ve gotten 15 minutes into the “main set” or focus of your workout session and you’re finding it nearly impossible, it is important to do a quick self- assessment. I like to begin with questions like: How was I feeling before I started my warm up? How did I feel when the day started? What have I eaten today? What activity did I do yesterday and or the day before that? This allows me to peel the onion that hides the answers to the two questions above. Further, I might ask: How was the work day? What’s up at home? What other stressors do I have? These are all valid considerations.

The idea is simple in concept, but not always in application. Depending on how you answer these questions, you will get a clearer picture telling you if it’s your mind or body rebelling. As a rule of thumb, if you are mentally tired, go ahead and work through the session. Chances are you will find as the session progresses, so do you and you will be back to your athletic self by the end of the session. These can even lead to “breakthrough sessions” that we never knew were in us.

On the other hand, if you conclude that your body that is waving a flag in surrender, it is usually best to call it and live to fight another day. Ignoring signs and symptoms from the body has taken down way too many athletes, sometimes for long periods of time.

Learning to differentiate between a rare mental or physical hiccup is an art that requires a quick, honest self-evaluation in that moment. Often times, it is the difference between progress and injury. Stay tuned for more on getting the most out of yourself and staying injury free.

 

Baseball season is upon us, basketball is mid season and football has closed up for the time being. Our local teams have played over the years in various sites. Let us see if you can name them.

1. The San Francisco 49ers started play in 1946. At what stadium did they play their games until 1970?

2. Before moving to the Oakland Coliseum in 1967, the Raiders played three seasons in a temporary field built for them at the current Laney College site. What was the name of that stadium?

3. When the Giants moved to San Francisco in 1958, they played two seasons in a stadium previously occupied by a Pacific Coast League team. What was the name of that field?

4. The Oakland A’s have always played at the Oakland Coliseum since 1968, no matter the various names attached to that stadium. From what city did the team move to Oakland?

5. Before moving permanently to Oakland, the Warriors played in various venues throughout San Francisco. One location they shared with the Ice Capades. What was it?

6. Another Warrior location was a site for livestock exhibitions. What was that venue?

Have you ever tried a wine from the Rhone Valley? If not, put it on your list of things to do this year. The wines of the Rhone Valley, located in southeastern France, are gorgeous, distinctive wines with savory aromas and flavors of what the locals call “garrigue,” a blend of wild thyme, rosemary, lavender, and juniper. Imagine these flavors in your glass! I love these wines and seek them out every chance I get.

The singular red wine grape of the northern Rhone Valley is Syrah, which is also known as Shiraz in other parts of the world. All of the red wine produced in the northern Rhone Valley is Syrah. By French law, winemakers are not permitted to produce red wine from any other grape in that region. The dominant white grapes in the region are Viognier, Marsanne, and Roussanne.

Down in the southern Rhone Valley, blends are the name of the game. While any of the grapes produced could easily be made into a 100% varietal wine, the philosophy in the southern Rhone is to blend. The locals firmly believe in taking the strongest qualities of each grape and marrying them together.

Some of the red wine grapes grown in the south are Grenache, Syrah, Mourvedre, Cinsaut, and Carignan. The white grapes include Grenache Blanc, Piquepoul, and Roussanne, among others. While Grenache tends to be the predominant grape in the red wines, winemakers have recently been experimenting with using larger percentages of Syrah and Mourvedre, creating bigger, more powerful wines.

If you’ve never tried a Rhone Valley wine, start with a good, basic Cotes-du-Rhone and then move on to the decidedly more glamorous and expensive Chateauneuf-du-Pape. Chateauneuf-du-Pape includes red and white wines and can feature up to 13 different grapes in its cuvée. As always, flavors and quality vary from producer to producer. Try a few different bottles to find your preference. Some of my favorite producers are Perrin & Fils, Chateau Beaucastel, Chateau La Nerthe, and Vieux Telegraphe.

The wines of Chateauneuf-du-Pape, or “New Castle of the Pope,” were developed and named in honor of Pope Clement V when he relocated the papacy from Rome to the seaside town of Avignon, France in 1309. “Chateauneuf-du-Pape” is both the name of a small village outside Avignon and the celebrated wine produced in the region. Traditionally, Chateauneuf-du-Pape comes in a heavy, dark bottle with an embossed papal insignia above the label.

Considered some of the greatest wines in the world, Chateauneuf-du-Pape truly lives up to its lore. Elegant, rich, concentrated, and high in alcohol, the wines of Chateauneuf-du-Pape are a perfect reflection of their warm Mediterranean climate. The white wines are full-bodied with heady aromas of the garrigue, strong minerality, and flavors of ripe citrus and honey. The reds boast a refined and complex nose with a palate of fresh strawberries, tangy herbs, leather, and wet earth. Chateauneuf-du-Pape is indeed fit for a king – or even a pope!

Chateauneuf-du-Pape is best enjoyed with a few years of aging under its belt. A very youthful Chateauneuf-du-Pape may be highly tannic and difficult to drink. Red Chateauneuf-du-Pape can easily be cellared 10-15 years, acquiring notes of tobacco, spice, game, and dried leaves with time. Collectors revere these wines for their amazing potential to age.

The white wines of Chateauneuf-du-Pape wines are best enjoyed within 1-3 years from the vintage although a small number can age gracefully and take on interesting flavors of ginger, spice, and orange zest with time. Basic Cotes-du-Rhone wines are not intended to age and should be enjoyed soon after purchase.

The wines of Cotes-du-Rhone and Chateauneuf-du-Pape are delicious paired with cheeses such as Camembert, Brie, or Roquefort. The earthy flavors of the cheeses complement the savory quality of the wines. The wines also pair beautifully with a variety of main courses, the herbal qualities of the wines matching the herbs used to season the food. From game and hearty stews to roast lamb or chicken, Rhone Valley wines are a welcome addition to any table.

Explore the wines of the Rhone Valley with your family and loved ones. There’s a reason why people have cherished them throughout the centuries. These wines are true crowd pleasers. Treat yourself to a bottle, or buy one for a friend. Like a quick trip to France in a bottle—enjoy the journey. Cheers!