Wednesday, November 21, 2007

Nutrition Tip of the Week

I hope you are doing well and behaving at the start of this holiday season. Most Americans gain 2-5 pounds over the holidays- don't let that be you! Small steps over the next few weeks will help you stick with your new healthy life. Below are some tips for Thursday.

Happy Thanksgiving!

The average American consumes 5,000 calories at Thanksgiving dinner! That’s more than most of you need for the entire weekend. Use these tips when celebrating on Thursday:
· Have normal breakfast and snacks

· Chew gum while socializing around the kitchen to avoid the appetizers. (Mini quiche= 500 calories; Crudités with ½ cup artichoke dip = 600 calories)

· Eat slowly and savor each bite of the main course

· Choose only 2 side dishes ((1 cup) Mashed potatoes = 250 calories, Creamed spinach = 350 calories, Bread stuffing = 380 calories, Cornbread stuffing = 500 calories, Candied sweet potatoes = 400calories, Cranberry sauce, ½ cup = 200 calories)

· Realize there will be leftovers

· Share or skip the dessert ((one slice) Pecan pie = 520 calories, Apple pie = 420 calories, Pumpkin pie = 320 calories) One scoop of ice cream adds 150 calories. One dollop of whipped cream adds 40-100 calories

· Drink mostly water (8-ounce hot apple cider = 120 calories, 12-ounce beer = 150 calories, 5-ounce glass wine = 140 calories)

Have a great extended weekend and happy running!

Tuesday, November 20, 2007

Happy Thanksgiving

I was about to post a long blog with amazing race results from past and present Dreamchasers but was sent this email and it hit me on the head and heart so strong I wanted to share it with you all. I will post the race results after Thanksgiving. Read this, sit back and take a good long look at your life, I did. Wow...George Carlin, thank you for such a powerful message.
Family first:)

By the way: Mike Wardian won the JFK 50 mile last weekend...more on this soon.

I started training again today:) Cathy and Jen were here on there bikes and Becky and I went for a 2.5 hour power walk..I feel good, I feel happy and I feel thankful. Thanks girl's!!!

Happy Thanksgiving to you and yours!!

A Message by George Carlin:
The paradox of our time in history is that we have taller buildings but shorter tempers, wider Freeways , but narrower viewpoints. We spend more, but have less, we buy more, but enjoy less.

We have bigger houses and smaller families, more conveniences, but less time. We have more degrees but less sense, more knowledge, but less judgment, more experts, yet more problems, more medicine, but less wellness.

We drink too much, smoke too much, spend too recklessly, laugh too little, drive too fast, get too angry, stay up too late, get up too tired, read too little, watch TV too much, and pray too seldom. We have multiplied our possessions, but reduced our values.

We talk too much, love too seldom, and hate too often.We've learned how to make a living, but not a life. We've added years to life not life to years. We've been all the way to the moon and back, but have trouble crossing the street to meet a new neighbor.

We conquered outer space but not inner space. We've done larger things, but not better things. We've cleaned up the air, but polluted the soul. We've conquered the atom, but not our prejudice. We write more, but learn less. We plan more, but accomplish less. We've learned to rush, but not to wait.

We build more computers to hold more in formation, to produce more copies than ever, but we communicate less and less. These are the times of fast foods and slow digestion, big men and small character, steep profits and shallow relationships.

These are the days of two incomes but more divorce, fancier houses, but broken homes. These are days of quick trips, disposable diapers, throwaway morality, one night stands, overweight bodies, and pills that do everything from cheer, to quiet, to kill. It is a time when there is much in the showroom window and nothing in the stockroom.

A time when technology can bring this letter to you, and a time when you can choose either to share this insight, or to just hit delete... Remember; spend some time with your loved ones, because they are not going to be around forever.

Remember, say a kind word to someone who looks up to you in awe, because that little person soon will grow up and leave your side. Remember, to give a warm hug to the one next to you, because that is the only treasure you can give with your heart and it doesn't cost a cent.

Remember, to say, "I love you" to our partner and your loved ones, but most of all mean it. A kiss and an embrace will mend hurt when it comes from deep inside of you. Remember to hold hands and cherish the moment for someday that person will not be there again.

Give time to love, give time to speak! And give time to share the precious thoughts in your mind.AND ALWAYS REMEMBER: Life is not measured by the number of breaths we take, but by the moments that take our breath away.
George Carlin

Tuesday, November 13, 2007

Home sweet home

It is hard to believe it is already Nov. 13th!!!

I spent 2 weeks at the hospital with my father and I am back home now. We all prayed for a miracle and we got a miracle. The Doctor's can't believe how well my father is doing! When they told him that they almost lost him a few times on and off the operating table his eyes were full of tears as he said thank you!!! I have saved all the emails and blog posts to make a book for my father with all of you who have been praying! Your prayers have been heard and we are so thankful.

My father has a long road ahead of him but we are hopeful that he will be back home in his own home soon. Life is so precious, so fragile. I have learned that I need to be more patient, don't move so fast and to really stop and smell the roses!!
It is Thanksgiving time, so much to be thankful for!!

Below is an article about a friend and past coaching student, Mike Wardian who just ran the Olympic Trials.
Mike lead the race for the first 10k! Mike was running the pace he usually runs but none of the other's went with him. You will see that Mike really slowed down but was thrilled to lead the race for 6.2 miles!
The idea in most races would be to run this kind of 10k the last 10k but Mike wanted to see what he could do so he went for it:)

Great going Mike.

Saturday, November 03, 2007 3:56:00 PM
Wardian enjoys moment in front

By Dave Ungrady /

Michael Wardian led through the first six miles of the 26.2-mile course, but he was back in the pack before long.(Dave Ungrady /
print this page e-mail this page
Wardian leads for six miles:

350KFor a little more than a half-hour Saturday morning, Michael Wardian of Arlington, Va., provided an intriguing element to the U.S. Olympic trials in the men's marathon in New York City. Wardian, who boasted a personal best 2:21:37 entering the race, took the lead in a slow race by the end of the first mile and held that position through just beyond the six-mile mark. He ran the first mile in 5:21, which would have put him about a minute faster than his best time if he maintained the pace.

Wardian's position in the front surprised many race observers, prompting speculation that it was a stunt for personal publicity. Not so, he said.

"I just went out at the pace I wanted to run," he said moments after crossing the finish line in 92nd place with a time of 2:30:04. "Nobody went with me. So I kept running it until I couldn't run it anymore. I paid for it later in the race. It was great for 10K to lead the Olympic trials. It was a pretty cool thing."

He then made sure to give thanks to his sponsors, naming a few of them, and to the fans who cheered him on.

Wardian is prone to perform unconventional acts. He set a world record for running a marathon on a treadmill in 2:23:58 in 2004. The record has since been broken. Earlier this year, Wardian set a Guinness World Record for running a marathon in 2:42:22 while pushing his then nine-month old son Pierce in a baby stroller.

Wardian is an Olympic marathon trials veteran. He finished 22nd at the 2004 U.S. trials race in 2:22:40. But this year's trials was his 12th marathon of 2007. His legs could not support a better effort.

"This was the hardest one I've done this year," he said. "I went out pretty hard and I paid for it later. I started feeling it at 10K. You could tell. I felt like the Tour de France on a breakaway, [announcer] Phil Liggett saying 'the pack is going to eat him up.' I heard the guys filming it saying he's about to get taken. The next thing I know I get spit out the back. I was happy to be able to suck it up and finish pretty strong. It's something I'll never forget. That's how you learn and I'll take something away from this and hopefully move on and improve next time."
Wardian hopes to improve his marathon time on a treadmill. He is considering another 26.2-mile effort on the stationary device by the end of the year to reclaim his world record.

BELOW: Is a race recap of a student who ran a half marathon last weekend.

Look at the splits:)
Mile Pace HR T. Time
1 7:29 145 7:29
2 7:31 151 15:00
3 8:18 153 23:18 hill
4 7:40 158 30:58
5 7:37 156 38:36
6 7:24 160 46:00
7 8:11 164 54:11 hill
8 7:11 164 1:01:22
9 6:59 167 1:08:21 down hill
10 7:51 168 1:16:13 hill
11 6:29 177 1:22:43
12 7:01 175 1:29:44
13 7:11 176 1:36:56 hill
13.1 :38sec 177 1:37:34
He ran a great 5k at the end!!!!:)

Have a wonderful day

Tuesday, November 06, 2007

A Champion

Good morning! I pulled this from my friend Deans blog but wanted to share it with you all.
Mike Wardian, friend and coaching student stood next to Shay at the starting line of the race. Let us all pay tribute to a great champion and run a few miles in his memory today. Life is so precious. One breath, one moment, one step at a time. I am constantly drawn back to this way of thinking.

For those of you who have experienced it, you know the enchantment of the New York City Marathon. There is nothing quite comparable to the magic of this race, from the spirit of the international field who gather here, to the thousands of cheering spectators who line the streets, NYC is arguably the world’s greatest marathon.

This year, however, a shadow of sorrow was cast over the event. The US Olympic qualifiers for the marathon were held the day prior to the main race, and one of our country’s greatest runners tragically died during the race.
Ryan Shay collapsed just past the five-mile mark and was immediately transported to Lenox Hill Hospital, where he was pronounced dead. Shay was considered a top contender and was in remarkable physical condition going into the race.
I’m sure many of you are asking some of the same questions I am, principally: how could this incredibly fit 28-year old national road racing champion simply collapse? Although an autopsy report is not yet available, Ryan’s father, Joe Shay, said his son had been diagnosed with a larger than normal heart . “What made him such a great runner,” Mr. Shay said, “was probably what killed him.” Ryan Shay seems to have died of a big heart.
As you can imagine, there is lots of debate in the media today about the dangers of running and marathoning. Our sport has recently had much visibility cast upon it with Alberto Salazar suffering a massive heart attack and Chad Schieber dying during the Chicago Marathon.

Yet now is not the time to debate the hazards of running long distance, now is the time to remember and pay tribute to this tremendous athlete and great man, Ryan Shay. Let us remember Ryan not for the way he tragically died, but for the way he courageously lived.

Ryan is survived by his wife his wife Alicia Shay, who is also an elite runner.

On another note:

I wanted to take a moment to say Thank You for all the prayers and positive energy that were sent out on behalf of my Dad. I am very happy to report that the prayers were heard and the energy received!
After a 10 hour surgery, that the Dr. reported was the most challenging of his career, my Dad spent 11 days in the Critical ICU. The first couple of days he seemed to be doing better than expected, given his reduced overall health and age, and had everyone surprised and hopeful. Then, on the third day, he started to rapidly decline and developed some serious issues with liver, heart and future kidney decline. I can not say enough about the superb quality of care that the LSU medical staff provided during this very tenuous and stressful period; they saved his life more than once.
Bottom line is he has been moved to a private room in the Telemetry Unit and is recovering with the help of Dialysis, modern medical science, great care and answered prayers. We are hopeful that he will be moved to a temporary rehab facility early next week and recover enough to return home by Thanksgiving.

David is a real fighter and this was one hell of a tough fight. On behalf of my Dad, and the entire Smith/Batchen family, please accept our heartfelt gratitude for the thoughts and prayers that were sent our way. With them, he has climbed off the mat from what surely could have been a knockout punch.

Thursday, November 01, 2007


Wednesday was one week that my father had his surgery. On Tuesday we were really concerned because he looked worse than he did the day before and it seemed that one thing would start to look good and then another thing would go wrong.
The visiting hours in a critical ISU unit are only 30 minutes 4 times a day and during this time you are trying to talk to Doctors, Nurses..anyone who can give you some information.
Wednesday was Halloween and we told my father that we would be taking the kids trick or treating and that we would be back for the last visiting hour. They say that they can hear you even if they are not able to talk.

We came back at 8pm the last visiting time of the day and when we walked in the room my father turned his head to look towards us, his eyes were open.
As my brother Mike and I walked towards his bed I started to cry...I really just about fell on the floor with emotion. Trying to stay calm and listen to the advice of friends we walked over and talked to him about the trick or treating, told him what day it was and that it was a beautiful sunny day..needless to say we told him everything that did not have to do with the condition he was in.

My fathers first words were to ask about all of his kids and grand kids..where they were.
He asked where Annabella was first and I said..well..she is in the waiting room in her Halloween costume!! I asked the nurse if I could bring Annabella in (kids this age are not allowed in)
but she was as happy as we were about my father that she said yes.
I went to get Annabella and told her that her Poppy might not look the same way she saw him last time and about all the tubes. She assured me that this was ok and that she was here to help her poppy's heart get better. She also said she needed to tell him that he needs to get up because all the vegetables in his garden would not last long without him taking care of them.
I carried Annabella in to see her poppy and she took his hand and he took hers and she told him about the vegetables!!
I thought Annabella would be scared but she was not, she was so happy to see her poppy.
I could not hold back my tears as the words I love you were moved around the room, starting with Annabella telling my father that she loved him and he telling her she loved him.

My father came from the generation where the word love was the hardest word to say to someone you was just supposed to be known to you that you were loved but not verbally told. I know many of you have also grown up with this.
Come on..let's all admit that the words I love you are so, so powerful and so healing!!!

My father is still very critical and will stay in the ICU for some time but he has made the turn around the corner, he has run a hard race until this point, he is fighting hard to come back to us.

The last thing I told my father before he went into surgery was that he needed to be tough, he needed to do what he has taught me to do. His words to me were: don't you worry gal I will. I sit here and cry as I type this blog. You know me, I am a very emotional person.

The POWER OF PRAYER and the POWER OF LOVE...These 2 things are so key in our life and so key in the healing of us all.
Reach out and tell those you love that you love them..don't just assume they know you love them..tell them I LOVE YOU...

Watching what my father and so many in this critical care unit has taught me a great deal.
Families that were torn apart have been re-united due to a tragedy, people are coming together in the name of love!!!

We all have our races to run on and off the road or trails, one moment, one step, one mile at a time.

Thank you all from my family to yours for your prayers and love