Tuesday, December 30, 2008

From: Western States RD Greg: Come on..let's all help Dan!

Hi friends

Below is a note from Greg Soderlund, the RD of the Western States 100.

All of you who know me know how much I feel that we can all help each other with about anything! We have a fellow runner who needs our help..Dan Moores. I can promise you if the tables were turned Dan would be helping me and you.

Alone we can do so little, together we can do so much!

Come on..Let's get this on all blogs, all facebook pages and see what we can all come together and and do to help Dan.

Happy New Year!

May all your 2009 dreams come true.


Run a Mile for a Purpose THIS Saturday
Cancer Benefit for Dan Moores of Auburn Running Co.‏

Saturday January 3rd
8am - noon
Placer High School track, Auburn, CA
Rain or Shine

Dan Moores was diagnosed with leukemia in late November. He is currently in the hospital undergoing treatment.

Come run or walk a mile and support Dan, proprietor of Auburn Running Company and the WS100 Bath Road Aid Station Captain. Dan is a long time supporter of the Western States 100-Mile Run. He has Captained the Bath Road Aid Station (mile-60) for six years and has helped out at the Run in many other capacities as well. Dan has earned all the support we can give him. He is a valued member of the running and business communities in the Auburn area and we consider him a member of the Western States 100 Family.

Sponsor yourself, your family, your friends at $10/mile or more if you choose. You don't have to run at Placer H.S. If it's easier for you to do it at an alternate location (such as a trail or treadmill), that's fine too. All funds generated will go toward offsetting Dan's medical costs not covered by insurance.

For more information contact Auburn Running Company at: 530-823-2002.

All donations must be cash or checks (made out to Dan Moores) and must be received by January 15th. Donations will be accepted at the Placer H.S. track or can be mailed to:

Auburn Running Company
833 Lincoln Way
Auburn, CA 95603

Greg Soderlund, RD
Western States 100

Sunday, December 21, 2008

Come on with me and run for a PURPOSE!!!!!

Merry Christmas and Happy New Year!!!

All of you know that my running is all done for a purpose! Please check out the 810 web site:
http://www.lisas810.com/ This year I raised over $535,000 for Aids Orphans! I can't tell you how this makes my heart sing. I thank all of those who supported me on and off the road.

"Alone we can do so little, together we can do so much"!

I have been blessed with so much in my life. I want you to all consider for the New Year to run with a purpose and for a purpose.

The Dreamchasers Foundation is close to being completed but you can start now to raise money. 100% of ALL money raised will go right to the kids. We are one of few where all the money goes to the cause. Our mission statement is below. Below the statement is how you can have your own webpage set up and start raising money! Our wonderful friend Marianne has offered to set up the webpages for anyone who will run for the Aids Orphans! I hope you will consider coming on board and helping me continue to carry the torch to save many, many children.

*Mission statement*: The Dreamchaser Foundation is dedicated to raising funds to help women and children in need survive and succeed, to improve the quality of their lives and dramatically change their future and the future of the next generation. We encourage athletes in all sports to fundraise while fulfilling their own dreams.

You can easily have your own online donation page for your next race or event to benefit the Dreamchasers Foundation and AIDS Orphans Rising. We can give you your very own webpage with a unique URL which you can send to folks to donate online. You don't need to set anything up-- no PayPal or other things to worry about.

Here's how it works. We've set up a campaign where all the money donated from everyone's event goes directly to AIDS Orphans Rising. If you'd like to do your own fundraising for the charity, simply e-mail me at lisa@dreamchaserevents.com to let me know you are committed to helping. I will put you in touch with Marianne and then it’s a simple set-up process. Marianne will plug the information into a template and voila-- you've got a webpage!

I love you all and hope you will consider coming on board and helping us save many, many children. I ask you to please pass this blog post to anyone who you might feel would want to join us. You can make a difference, we all can.

God Bless you and keep you safe.


Wednesday, December 17, 2008

Do you want to have your heart touched?

In Phoenix, Arizona, a 26-year-old mother stared down at her 6 year old son, who was dying of terminal leukemia. Although her heart was filled with sadness, she also had a strong feeling of determination.

Like any parent, she wanted her son to grow up & fulfill all his dreams. Now that was no longer possible...The leukemia would see to that. But she still wanted her son's dream to come true.

She took her son' s hand and asked, 'Billy, did you ever think about what you wanted to be once you grew up? Did you ever dream and wish what you would do with your life?'

'I wanted to be a fireman when I grew up,' he said. Mom smiled back and said, 'Let's see if we can make your wish come true.'

Later that day she went to her local fire Department in Phoenix, Arizona, where she met Fireman Bob, who had a heart as big as Phoenix. She explained her son's final wish and asked if it might be possible to give her 6 year-old son a ride around the block on a fire engine. Fireman Bob said, 'Look, we can do better than that. If you'll have your son ready at seven o'clock Wednesday morning, we'll make him an honorary Fireman for the whole day. He can come down to the fire station, eat with us, go out on all the fire calls, the whole nine yards! And if you'll give us his sizes, we'll get a real fire uniform for him, with a real fire hat - not a toy - one-with the emblem of the Phoenix Fire Department on it, a yellow slicker like we wear and rubber boots.'' They're all manufactured right here in Phoenix, so we can get them fast.'

Three days later Fireman Bob picked up Billy, dressed him in his uniform and escorted him from his hospital bed to the waiting hook and ladder truck. Billy got to sit on the back of the truck and help steer it back to the fire station. He was in heaven. There were three fire calls in Phoenix that day and Billy got to go out on all three calls. He rode in the different fire engines, the paramedics' van, and even the fire chief's car. He was also videotaped for the local news program.

Having his dream come true, with all the love and attention that was lavished upon him, so deeply touched Billy that he lived three months longer than any doctor thought possible. One night all of his vital signs began to drop dramatically and the head nurse, who believed in the hospice concept - that no one should die alone, began to call the family members to the hospital.

Then she remembered the day Billy had spent as a Fireman, so she called the Fire Chief and asked if it would be possible to send a fireman in uniform to the hospital to be with Billy as he made his transition. The chief replied, 'We can do better than that. We'll be there in five minutes... Will you please do me a favor? When you hear the sirens screaming and see the lights flashing, will you announce over the PA system that there is not a fire?'' It's the department coming to see one of its finest members one more time. And will you open the window to his room?'

About five minutes later a hook and ladder truck arrived at the hospital and extended its ladder up to Billy's third floor open window-------- 16 fire-fighters climbed up the ladder into Billy's room. With his mother's permission, they hugged him and held him and told him how much they LOVED him. Billy looked up at the fire chief and said,'Chief, am I really a fireman now?'

'Billy, you are, and The Head Chief, Jesus, is holding your hand,' the chief said.

With those words, Billy smiled and said, 'I know, He's Been holding my hand all day.' He closed his eyes one last time.

*This is a true story,one that touched my own heart so, so much


Monday, December 15, 2008

Plantar Fasciitis or My Heel Hurts! Now What?

Plantar Fasciitis or My Heel Hurts! Now What?
By Dr. Christiane Gardner

Perhaps the most common and most frustrating overuse injury in runners is chronic heel pain that just won't go away! (Achilles tendonitis is a close second!) It seems all of us have either experienced this nagging injury or knows someone who suffers from it. This article will give you the nitty-gritty on plantar fasciitis:

  • what it is,
  • what it isn't,
  • how to cure it, and
  • how to avoid it recurring.

Just remember: nothing can take the place of a good sports physician or podiatrist.

Let’s start with the basics.

What plantar fasciitis is…
The plantar fascia is a strong ligament which lies just beneath the skin on the plantar surface of the foot. It extends from its attachment at the heel distally to the toes. Its purpose is to provide integrity to the bottom of the foot and allow some "spring" action in the push off phase of gait.

The plantar fascia works very closely with the calf muscles and Achilles tendon. The tighter your calf muscle, the more strain is placed on the Achilles tendon and plantar fasciia. The reason your heel hurts worse in the morning is that when you sleep, your foot is plantarflexed (toes point down) a bit. This causes the calf muscle to tighten which in turn causes the Achilles tendon and plantar fascia to tighten. When you first step on the floor in the morning, the tight plantar fascia is suddenly stretched causing pain. The patient with plantar fasciitis typically complains of pain first thing in the morning. This pain usually goes away after a few steps, only to return after a period of inactivity such as driving to work. We runners have a tendency to ignore small aches and pains. However, if you ignore heel pain, it will likely become worse and therefore much more difficult to heal.

What plantar fasciitis isn't…
If your heel is always painful especially with weight-bearing, and there is pain when you cup your heel with your hand and squeeze, then you may be suffering from a stress fracture of the calcaneus (heel bone). Time to get an X-ray or bone scan.

If you experience a tingling sensation like a mini electrical shock in your arch and heel, then a condition called tarsal tunnel syndrome may be the cause of your pain. This is the foot version of carpal tunnel syndrome where a ligament becomes very tight across a nerve causing the tingling. This is usually caused by excessive pronation and is often cured with an orthotic.

Pain in the medial arch is often confused with plantar fasciitis, but is usually an inflammation of the posterior tibial tendon. Lastly, chronic back pain due to arthritis of the lower back can cause referred pain in the heel. A sports medicine physician or podiatrist should be able to diagnose your condition and get you back running again.

How to cure plantar fasciitis.
Plantar fasciitis by definition is caused by inflammation of the ligament. Initial treatment consists of early recognition of the problem and reducing the inflammation. Ice, stretching and anti-inflammatory medications can help in the early stages of plantar fasciitis. Try and look back over your training log to see if your training changed which may have caused this overuse injury:

  • Have you increased your mileage too much too soon?
  • Are your running shoes past their expiration date?
  • Have you added speed work or hill repeats?

If ice, stretching, ibuprofen, and change in running shoes do not resolve your symptoms, an orthotic may be necessary to reduce the pronation or flattening of your foot. These do not have to be expensive. While some patients will require a custom orthotic made from an impression of their feet, most patients do quite well with off the shelf orthotics such as the "Sole Orthotic". These are heat- moldable inserts which run about $50. They can be found in most running stores or at Zombie Runner (I have no financial interest in anything!).

A night splint may also be beneficial. This is a brace which holds your foot at 90 degrees thus gently stretching your achilles tendon and plantar fascia. Patients find the splint is very easy to wear especially when reading, watching TV or sleeping. I find the dorsal night splint to be the most comfortable. Google "night splint for plantar fasciitis" for a listing of suppliers.

Massage therapy and physical therapy are also beneficial in reducing the inflammation and relieving the tight plantar fascia. Injection therapy is an option if the above does not relieve your symptoms. While I am against injecting a steroid directly into a tendon, I do often inject the plantar fascia. The injection will usually reduce the inflammation to a point where conservative measures can now work more effectively. Again, the key is reducing the inflammation.

Surgery is sometimes necessary to resolve plantar fasciitis which is not improving with any of the above treatment measures. Only about 5% of patients require surgery. In general there are two types of surgical procedures:

The first is aimed at cutting part of the plantar fascia thus elongating the ligament (picture cutting through one half of a large rubber band).

The other surgery involves no incision, but rather a series of shock waves is applied to the heel. The body does not respond to chronic inflammation very well, however it does respond quite well to acute inflammation. The shock wave therapy is aimed at changing the chronic inflammation into acute inflammation so the body can begin to heal.

How to avoid a recurrence
OK, so now you have finally gotten rid of the dreaded plantar fasciitis, how can you stop it from recurring? As always, watch your training, stretch gently and replace your shoes when needed. Having said all that, I have become a big advocate of running barefoot for short periods of time each week. When a foot is encased in a supportive shoe with a heel, the muscles of the foot do not have a chance to strengthen. Try standing on one foot without shoes. Do you wobble a lot? This may be due to weak muscles in the foot. Running shoes with a high heel can predispose a runner to achilles tendonitis and plantar fasciitis by shortening these tendons and ligaments. I am not saying get rid of your favorite shoes! I am suggesting gently running a half mile or so barefoot on a soft surface once or twice a week. This will strengthen muscles you never knew you had as well as teach you to run gently thus allowing your foot and leg to absorb shock rather than relying on the shoe.

Remember: early recognition of the symptoms is key to healing quickly!

Previous articles from Dr Chris:
Chronic Achilles Tendonitis

Sunday, December 14, 2008

Antartica or Morocco..where would you rather be???

Tess training for Marathon Des Sables in Morocco

Ray and Kevin in Antartica

Saturday, December 13, 2008

Yummy Breakfast Bars: great gifts:)

Breakfast Bars:

These are some of most favorite to make for snacks, training runs and gifts to friends!

Make a batch of these yummy bars ahead of time and have them on hand for a quick snack or even breakfast.
The bars will last up to a week at room temp., or up t0 3 months if you wrap them and then stick in the freezer.

Here is what you will need:

1 tablespoon walnut oil, plus a bit more for the pan.
1 1/4 cup spelt flakes
1/2 cup dried cherries
1/4 cup sprouted or ground flaxseeds
1/4 cup pecans. coarsely chopped
2 tablespoons pistachios, coarsely chopped
1/4 teaspoon salt
1/2 cup honey
1/4 cup natural creamy peanut butter
1/2 teaspoon pure vanilla extract

Here is what you need to do:

1.Preheat the oven to 325. Brush an 8 by 8 inch baking pan with oil. Line the bottom and two sides
with parchment paper, leaving a 2-inch overhang on each side. Brush paper with oil. In a bowl, combine spelt, cherries, flaxseeds, pecans, pistachios, and salt; set to the side.

2. In a small saucepan combine honey, peanut butter, oil, and vanilla. Cook over medium heat until melted. Add to dry ingredients and stir to combine. Transfer mixture to prepared pan; smooth top. Bake until golden and edges pull away from from sides of pan, 20-25 minutes. Cool completely in pan. Using paper overhand, lift the bars out of the pan. On a cutting board, cut into 8 pieces using a serrated knife. Store in an airtight container, separating pieces with wax or parchment paper, for one week.

*255 calories per bar, 6 grams of protein, 12 grams fat.36 grams carbs. 4 grams fiber.
*These bars: the peanut butter adds protein, while flaxseeds and spelt bring fiber. You also get omega 3s from the walnut oil and flaxseeds. YUMMY!!!!

Off to run in the wonderful snow:)
Have a blessed weekend

Wednesday, December 10, 2008

Ten Thoughts on Good Living!

1. Look for reasons to get active and let your inner radiance shine.

2. Your attention is like a muscle; it needs to relax in order to reengage.

3. See your more difficult moments as opportunities to rise above.

4. Health is the manifestation of internal balance.

5. Don't miss a chance to get outside and experience the warmth of the season.

6. Once you decide to take action, you'll be surprised by how things fall into place.

7. Discover ways to embrace boredom. It's part of the human condition.

8. Your words have a bigger impact that you realize.

9. Eating sustainably involves not just what you eat, but also how much.

10. Sometimes the expression of LOVE is the most POWERFUL healer of all.

"Body and Soul"

Tell someone you LOVE them today!


Sunday, December 07, 2008

Beautifully stated

Beautifully stated

As we grow up, we learn that even the one person that wasn't supposed to ever let you down probably will.

You will have your heart broken probably more than once and it's harder every time.

You'll break hearts too, so remember how it felt when yours was broken.

You'll fight with your best friend.

You'll blame a new love for things an old one did.

You'll cry because time is passing too fast, and you'll eventually lose someone you love.

So take too many pictures, laugh too much, and love like you've never been hurt because every sixty seconds you spend upset is a minute of happiness you'll never get back.

Don't be afraid that your life will end,Be afraid that it will never begin.
Thanks Jim:)

"Nobody can go back and start a new beginning, but anyone can start today and make a new ending."
*Maria Robinson

Thursday, December 04, 2008

Our Winter Snow Shoes Series at Targhee Resort!

Yeah!!! Winter is here, the snow is coming!!
Come and snow shoe with us!
First race : Sat. Dec. 20th
Second race: Sunday Jan. 18th
Third race: Sunday Feb. 14th
Fourth race: Wed. March 11th
Fifth race: Sat. April 4th
I can't wait!!!!
Happy Feet

Wednesday, December 03, 2008

Happy Wednesday!

Happy Wednesday! Check out this amazing photo of Ray and one of his team! Can you imagine how cold it must be at the South Pole!


This photo is of Will, Colleen, Annemarie and Lisa the day before Ironman AZ. I have gotten a few emails asking why I did not mention or write about Colleens race. Well..Colleen did not finish the Ironman and I was going to let her tell you why. Colleen now has her own blog that you can follow!!! I really don't care for the DNF..I like to say MTRC Made the right choice for yourself on that given day!!! http://elevator-rides.blogspot.com/
I should also mention that Bill Cook and Tim Key had great races at IM AZ!!
Keep on Dreaming Big!

Tuesday, December 02, 2008

IMAZ and more amazing journeys!

Hi all,

I hope you each had a wonderful Thanksgiving, we sure did.I think between our camps and Thanksgiving it is time to cut back on thecalories!!! Wow..so much great food.

Last weekend I went to Ironman AZ to be with friends and students who were doing the race. I was not training for any race let alone theIronman (which I did sign up for) but really wanted to share the race with these people somehow. I got my mind set to pace through the Ironman which I have never done before. I can assure you it is not an easy task! Annemarie is now an Ironman!!! Will is an Ironman for the 3rd time!!!I am an Ironman!!!

Annemarie: I met Annemarie a year ago this week in Tucson, she was getting ready to run her first half marathon at the Tucson marathon and she did:) After the half marathon she and I started training together and a month later she ran the Rock and Roll marathon. At this time many of us were signing up for the AZ Ironman, these races sell out very fast. Annemarie asked me if I thought she could do a race like an Ironman and those who know me, I said..well of course you can!!!

Little did I know at the time Annemarie was not able to even swim 1 lap of the pool with her head down and she did not even own a bike let alone had she been on a road bike in many years!!!The end of May Annemarie started taking swim lessons, the begining of Sept. she got her first road bike!!! On Nov. 23rd Annemarie became an Ironman!!!

We did the swim together, the bike and the run and we crossed the finish line together!!! What a joy this was in so many ways. Annemarie had to overcome her fear of open water, her fear of riding a bike on the road with other people, let alone trying to reach for a water bottle while riding the bike!!!Many told Annemarie she could not do it, many were wrong.She ran through that finish line to glory, they put the medal around her neck and she smiled and said..I did it, I did it..I said YOU SURE DID.Annemarie moved around after the IM like she was not sore or tired at all, I was!

The 2 days after the IM Annemarie kept telling me, I can't believe it..I am not even that sore, I can't believe it..I did it!!We can all do so much more than we think we can. I thank Annemarie for showing us the way!!!

There are 2 other people that I adore that I would love for you to read about. Most all of you know them already. Marshall Ulrich and Ray Zahab!

Below is the press release with all the informaton on Marshalls amazing record run and...

...then our friend Ray Zahab who is running in the SOUTHPOLE right now. Visit http://www.southpolequest.com/ to follow Ray and his team. This is one amazing journey. The photo is of Ray today!!!!

Record-Setting Run Across America

Idaho Springs, CO November 23, 2008 –

Almost 117 marathons in52-and-a-half days. That is what ultrarunner Marshall Ulrich completedduring his 3,063-mile run across the United States. Ulrich started in SanFrancisco on September 13, 2008 and completed his run across America inNew York City on Election Day, with an official finish time of 52 days, 11hours, and 58 minutes. He averaged over 58 miles per day: that is twomarathons plus (almost) a 10K race, every day, for more than 52 days in a row.

Ulrich’s crossing is the third fastest ever on the Los Angeles or SanFrancisco/New York City route. He smashed the less than 47 mile averageGrand Masters (age 50 and over) record of 64 days. Amazingly, at age 57,Ulrich also broke the Masters (age 40 and over) record of almost 54 milesaverage in just under 53 days.

During his record-setting run, Ulrich ran between 60 and 70 miles on 43days, with injuries – including plantar fasciitis and a tear in a majortendon in his right foot – bringing his overall average to over 58 miles aday. Other challenges included knee, ankle, and Achilles problems as wellas an infection from one of very few blisters he had during the run.

Ulrich reports, “It was by far the toughest thing I have ever done; eventougher than climbing Everest.” Ulrich reached the summit of MountEverest, the highest peak in the world, from the north side on May 25,2004. “A hard day on Everest was like an average day running acrossAmerica,” Ulrich said. “I have never pushed my limits that far before.”Typically Ulrich ran 19 hours per day and slept 4 to 5 hours per night. Hewore – and wore out – more than 30 pairs of shoes and dozens of pairs ofsocks.

“Seeing how much Americans have in common was one of the greatest thingsabout the run,” Ulrich said. “We are all facing challenges, but we havethe strength to overcome those challenges if we support each other,” hesaid. “I couldn’t have done this run without the support of my wife, mycrew, and the sponsors, for example,” he explained. The run was sponsoredby Super 8, AXA Equitable, Vita-Mix, and VQ Orthocare.

“Dream it and do it” and “The only limitations are in your mind” are twothings Ulrich often says, and believes wholeheartedly. By completing hisrun across America, Ulrich hopes to inspire people to accomplish theirgoals, whatever they might be.

The United Way was the major beneficiary for the event. The Live Unitedcampaign encourages youth to be more active and physically fit, somethingUlrich obviously believes in. His level of fitness, at 57 years old, iscertainly inspirational to kids, baby-boomers, and beyond.

NEHST Studios filmed the entire event for a documentary called “RunningAmerica” set to be released in 2009. The documentary will offer a slice ofAmerica through film footage, photographs, and interviews with Americanscaptured along the way across the country. The production of the film wassupervised by NEHST's head of production, Dana Offenbach.

For more information, please go to www.runningamerica08.com<>

About Marshall Ulrich

Marshall Ulrich, 57, is the only person in the world to complete theTriple Crown of Extreme Sports: world class ultra runner, Seven Summitsmountaineer, and record setting adventure racer. His specialty is competing in extreme conditions including desert and adventure racing, aswell as mountaineering. In addition to running across America, Ulrich has:

- Completed 120 ultra marathons averaging over 100 miles each.

- Reached the summit of each of the Seven Summits, including MountEverest, all on first attempts.

- Completed 12 expedition length adventure races, including all nine EcoChallenge adventure races

– something only two other people in the worldhave done.

Ulrich has raised over $839,500 for various charities, including theReligious Teachers Filippini, an order of Sisters that promote the dignityof women and children in some of the poorest countries in the world – andhere at home – by providing an education to those who previously hadlimited opportunities and choices in their lives. For more informationabout Marshall Ulrich please go to his Web site at www.marshallulrich.com<
http://www.marshallulrich.com/> .

About NEHST Studios

NEHST Studios is a diversified film production, financing and distributioncompany headed up by Chairman and Founder Larry Meistrich producer ofSling Blade and You Can Count on Me and founder of indie film studioShooting Gallery and entrepreneur, CEO Ari Friedman. One of NEHST's goalsis to remove entertainment industry barriers and open up the pitching anddevelopment process to anyone with a great idea. The company, whichlaunched at the 2007 Cannes Film Festival, is developing more than twentyfeature film, television, and web series projects. For more information onNEHST Studios, please visit
http://www.nehst.com/ .

For further details, please contact:

Heather Ulrich
Tel: 303-567-0727 or 720-320-2613

Photos available on request.

Love to all,