From the Race Front: STEVE HOLMAN

On last weekend's Rocky Raccoon Race in Huntsville, TX


What surprised you most about the race?
Two things:
1. I was surprised at how great I felt from mile 75 on.2. I was quite surprised that after taking it easy in the beginning I began passing many people who were ahead of me most of the race. I even passed people who, at one point, had almost an hour lead on me.

What advice helped you achieve your goal?
Take it easy in the beginning. The first hour I went much slower than I felt I could. This paid off in a big way later on in the race.

Did you meet any new friends on the course?
Yep.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
I learned I need to eat more consistently.

Any words of advice for others thinking about doing an ultra?
Learn to take it easy in the beginning, don't run out fast with the crowd. Eat more consistently. Get a good pacer who knows how to run a 100-miler and more importantly knows you and your abilities so they can push you when you need it and let you rest when you need it. (I had an absolutely incredible pacer!)

From the Race Front: STEVE WOLK

(From L to R: Steve with friends Larry King and Ed Mafoud)

On last weekend's Rocky Raccoon Race in Huntsville, TX


What surprised you most about the race?

Nutritionally how well I did. I felt hydrated and my belly always said ‘yes’ to anything that I wanted until the last aid station when after drinking HEED and cocoa- cola I had some momentary nausea which quite to my delight passed as I started for the lodge.

What advice helped you achieve your goal?

Coaching from Lisa.

Did you meet any new friends on the course?

First, I got to see many of the past ‘troopers’ cruising along the way in their 50 or 100 races. (You guys made the race that much more enjoyable)! Hats off to TED, LARRY & KIRA- on their performances in the 100; and ED- his first 50! Then I have to mention who was a physicist. He and I spent almost 10 miles talking! (He picked my brain on cardiology since many aspects of high tech stuff use applied physics and I asked him questions about quantum physics and an area that interests me- Cosmology (the study of the Universe). Then he says, “Man, I wish that I knew as much about the heart as you do about physics”! What a fantastic compliment! Here was someone who teaches in pretty ‘big’ places, his wife works for NASA as a physician; wow- this is about as good as exercising gets- having a chance to chat with company like that! (If you like physics).

Is there something you learned that you'll use in future races (good, bad, or ugly!)

Here comes the good part! I was well aware of the respect others had for ‘THE ROOTS’ but this being my first trail run I guess that I had to be ‘initiated’ (I am still recovering!). I stumbled at least 5 times on the 50 course- 3 of those times, ‘I checked out the real estate’. No matter how careful I was, I had a great propensity to find exposed roots just below the leaves and pine needles. By the 3rd loop, I got the hang of how to avoid falling but I had to walk (because I repeatedly fell on my left side). A new problem soon developed however, I started out the last loop with my prescription sunglasses instead of my regular lenses. This was a major tactical error! I almost turned around back to the lodge. (Good heavens man! Take those sunglasses off- you’re scaring everybody!). Since this was my 1st trail 50, it never dawned on me how dark it can get in the park after 5PM (especially wearing sunglasses)! The only solace was that I was now on the return loop. I didn’t know whether to take the glasses off and not see the ground well or keep them on. I decided on the latter. Lucky for me, 2 people volunteered their extra lamp to me (I also didn’t think that I would need a light!). You may ask yourself after repeatedly ‘crashing through the course’, not having taken off my sunglasses and not having a lamp in a state park after dark (supposedly- I understand with alligators) why I did not ‘initiate the termination sequence’ for this race. Let’s just say, it’s all about completing the ‘mission’ and leave it at that! I could heal up later. I met some great people. It was well worth the adventure. And I’m still here! I’ll be ready for MDS next month!

Any words of advice for others thinking about doing an ultra?

Two sentences: I’ve only done 3- 50’s so I’m too ‘brand new’ to give advice. But, not being ‘brand new’ (but still being able to run), if I can do it; I would say most people who focus on the ‘task at hand’ would surprise themselves!

From the Race Front: TERRY MADL

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
Not much. I had done the RR50 in 07, so I had a pretty good idea of what to expect. But the course was in even better condition with no spots under water, and all of those new boardwalks. Of course you still have to be on constant lookout for roots. This is really a wonderful course.

What advice helped you achieve your goal?
Well my first goal is always to finish (which I did), but I didn't hit the time I had hoped for. What I did learn was that no matter how you prepare, you always have to be ready to make adjustments on race day. So many things can happen when you're pushing the limits like we do in ultra distances. My training felt right--I was really strong when/where I wanted to be. My food/nutrition plan went well--no stomach problems, and I felt like I had plenty of energy throughout the race. But I developed a problem with my left hip that was a leftover from a 'little tweak' I felt during my long training run a week before. By the third loop if felt like I had dislocated it or something. Just about that time I kicked a root with my right foot and drove one of my toenails back into my toe. Needless to say, the 3rd loop became more about finishing than about setting a personal best time. In the end, that was fine; it was the best I could do on that day and I was happy with the result.

Did you meet any new friends on the course?
Not really on the course (where I pretty much stay to myself). But there was plenty of time to visit with new friends before and after the race. That was really great.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
I guess there is a fine line between approaching each race with a willingness to adapt and possibly back-off when necessary (as I noted above in #2), as opposed to digging down and pushing hard for a tough objective. The more of these I do, the better I think I can manage that line.

Any words of advice for others thinking about doing an ultra?
If you're going to do an ultra, get really serious about training and nutrition. It is hard to explain what a challenge it is for both body and mind. I think ultra distances are way more mental than marathons. The one way to start preparing for that mental challenge is by putting in the long training runs. But I think you have to be just as committed to the rest of a well-rounded training regimen or else you'll beat yourself up and risk injury. That's where Lisa's program has really helped me out a lot. I'm not as young as I used to be, so I need to remain injury free during the intense training plan. Hey, it really works! Next stop: MDS!!

From the Race Front: KATY COTTON

On last weekend's Rocky Raccoon Race in Huntsville, TX


What surprised you most about the race?
Oh man, the trails were so clean - no mud, no water and who brought in all those additional boardwalks!!! The other thing is the number of runners, justifiable, Rocky is such a great race!

What advice helped you achieve your goal?
Gosh - all of it! And all the things I've learned from Lisa over the years. Despite the guidance for this race, when things get hard, one thing that always pops back into my mind "Run when you can, walk when you have to" works very well in the last miles.

Did you meet any new friends on the course?
Always - can't avoid doing so.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
Hmmm, despite only training seriously for 6 weeks - have more confidence in my fitness, training, strength and race plan.

Any words of advice for others thinking about doing an ultra?

Go for it - with Lisa:) Especially for a first ultra, a coach (esp. a good one) helps you avoid all those newbie mistakes that can set one back and cause a runner to fail or give up. It is so much better w/the experienced guidance.

From the Race Front: COLLEEN WOODS

On last weekend's Rocky Raccoon Race in Huntsville, TX


What surprised you most about the race?
Not too much. I had done the race in 2007 and it was nice to return to a course that is familiar and filled with so many friends.

What advice helped you achieve your goal?
My goal was to start this race. I have had a lot going on recently and I had let training fall by the wayside. I knew if I got to Rocky Raccoon and saw so many of you out there, doing your best…I would be inspired. Needless to say, I absolutely was! And thanks to Tom Triumph for having me out to his house the weekend after the race, so I could continue work-outs with someone who is so great!

I did two loops and earned the three dreaded initials…DNF. But I am not too bummed about this. And I hope to be back in 2008 to claim a finisher’s medal.

Did you meet any new friends on the course?
I laugh that I went from NY to Texas to find a new friend from Staten Island! I did two loops of the course with Marisol Mafoud, Ed’s wife. She was excellent company and had me laughing so hard. It was also great to spend time with Lora on the course. Hope to see you in the Tetons this summer, Lora!

Is there something you learned that you'll use in future races (good, bad, or ugly!)
I learned that not living in the same town as Lisa and Jay when training for a race definitely affects my race performance!

Any words of advice for others thinking about doing an ultra?
The best way to even consider if ultras might be for you is to volunteer at an ultramarathon. You’ll get to see the stages a runner goes through and decide if it has an atmosphere you’d enjoy. Volunteering helped me decide that I was interested in the 50 mile distance, but not in running a 100 mile race any time soon. You guys that do 100’s are crazy…and I love you for it!

From the Race Front: JEFF ARRICALE

On last weekend's Rocky Raccoon Race in Huntsville, TX


What surprised you most about the race?
How many older people do ultras. Also, the incredible support of the aid station crews.

What advice helped you achieve your goal?
Lisa's training program that I have been (mostly) following for some time.

Did you meet any new friends on the course?
I met many new friends whose names I won't remember, but we will remember each other when we meet up at future races.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
Breaking the race down into component parts is a great way to overcome the daunting figure (50 or 100 miles or whatever). "I can do a 17 mile loop". "I can run 4.5 miles to the next aid station".

Any words of advice for others thinking about doing an ultra?
Pretty much anybody can do it if they are well coached.

From the Race Front: GEORGE VELASCO

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
Many things surprised me…the weather, how well organized the race was, how much of the course was run-able and how many people I knew.

What advice helped you achieve your goal?
I followed all my coach’s advice except for her instructions about food and salt…and I paid for it!

Did you meet any new friends on the course?
Yes, I met new friends and I must have known about 80 people there, so I got re-meet old friends, too. It was an inspiration a blast and fun to see all the Dreamchasers zooming all over the place, most of them smiling.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
I learned you never stop learning and that sometimes a fast course is not easy!!

Any words of advice for others thinking about doing an ultra?
Rocky Raccoon is a great course for new people coming into the sport-and listen, listen to your coach ormentor.

From the Race Front: BOB BECKER

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
How different it is to run 100 miles without a pacer. I'm not as disciplined as I'd hoped I would be!

What advice helped you achieve your goal?
I didn't achieve my most aggressive goal (under 22 hours), but did finish under 24. Lisa's advice to keep moving, and to "go slow to go fast", rang true once again.

Did you meet any new friends on the course?
Yes, both Dreamchasers people and people involved with the race. Joe Prusaitis, the Race Director, was very accommodating. He allowed my wife, Suzanne, and me to stuff each runner's race bag with a card promoting the "Keys Ultras", our new race in the Florida Keys in May. My only regret was not being able to spend more time with all of "Lisa's Kids" in Huntsville. I'm just hoping to make up for that the next time.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
I'll prepare my race strategy more carefully to better align with the actual course and weather conditions. Since I have no place to train at night on trails, I am pretty tentative at night, I'll run faster during daylight hours to account for the slower night-time pace.

Any words of advice for others thinking about doing an ultra?
Yes. Rule #1: Train under the tutelage of Lisa Smith-Batchen. Rule #2: If that's not possible, beg. Sell your house. Whatever. Train with Lisa!

http://www.keys100.com/

From the Race Front: MARCY SHONE

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
I was relieved that the weather was so perfect all day and also through the night. My biggest surprise about the race – I finished my first 100 miler!!

What advice helped you achieve your goal?
Coach Lisa’s stellar training plan leading up to the race and then her constant reassurance the week before the race that I did have enough training and that I would do fine. My husband Rocky’s patience with listening to me talk about the race for the past few months and his constant support and encouragement.

Did you meet any new friends on the course?
I spoke with a lot of people and lots of “heys” but didn’t hook-up with any running buddies. It was great to see fellow Dreamchasers along the course.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
Good: a 100 is something that can be done by mere mortals
Bad: be careful wearing ankle straps with disc chips
Ugly: You should walk around a bit after the finish and not crawl straight into the sleeping bag!

Any words of advice for others thinking about doing an ultra?
You MUST have a knowledgeable coach to help you build up a solid foundation as you move up the ultra distances - I couldn't/wouldn't have done it without Coach Lisa's guidance. Learning about your own nutrition is also key to keep you training well and finishing those races strong.

From the Race Front: LARRY KING

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
That I ran the second 50 miles faster than the first 50 miles.

What advice helped you achieve your goal?
You've got to train hard and smart. And rest days are extremely important. Do not try to make up missed workouts. Move on and continue training. Cross-training is my friend. Don't run junk miles and train with a purpose. Lastly, you have to go slow to go fast.

Did you meet any new friends on the course?
Yes! I got to meet Kira! I remember her from two years ago when I was volunteering at Far Side. She made a great impression on me and I have been a fan ever since. It was great to get to talk with her and run with her. Go Kira!!! You ROCK!!!

Is there something you learned that you'll use in future races (good, bad, or ugly!)
Several weeks before the race, I used a lot of mental imagery of running a good race. I carried that with me during the race and although it was my first hundred miler, I felt as if I had run dozens of them, since I had been mentally imagining the race in my head for so long.

Any words of advice for others thinking about doing an ultra?
Train hard, rest, and listen to your body and mind so you don't overtrain. If you feel an injury coming on, stop running for a few days. It can mean the difference between full recovery and it turning into a full-blown problem. Patience with yourself is key in meeting your goals. But most important, you have to believe in yourself. That is the key to success.

From the Race Front: LAURIE ANDREWS

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
You mean the rest of the country is not covered in white, fluffy snow at this time of year? The course was beautiful, but allowed for no day dreaming (roots were ready to trip you up at every step). It felt so good to be in the presence of so many supportive and enthusiastic Dreamchasers.

What advice helped you achieve your goal?
Enjoy where you are, doing what you are doing – it hit me in lap two that I was running on a beautiful sunny day, with wonderful, warm friends all around me – what a great place to be.

Did you meet any new friends on the course?
I did meet some new friends and was thrilled to see some familiar, loving faces.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
I really thought I was holding back in the first lap, but alas, I once again can’t seem to grasp going slow to go fast – and I paid for it, especially in lap two when it was pretty warm (at least compared to Wyoming at this time of year). Thrilled to report that I got my nutrition right and my stomach didn’t stage a revolution part way through the race.

Any words of advice for others thinking about doing an ultra?
Have a race plan and follow it (easy to say, not always easy to do)

Train in similar terrain if you can

Have fun and be in the moment

From the Race Front: LISA SMITH-BATCHEN

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
That the course was in perfect shape..not much mud and all the new bridges, seems to make for a much faster course!

What advice helped you achieve your goal?
Stick to my own race plan..holding Ed back the first lap so we could have a great 3rd lap. Go slow to go fast:)

Did you meet any new friends on the course?
You bet...It was wonderful to have so many past and present coaching students as well as friends out on the course.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
I learned a great deal watching many of my own students in action on the course..they are all very good power walkers and you can pick them out of a pack of people...it was a real joy!

Any words of advice for others thinking about doing an ultra?
RR is a great 1st 50 or 100 mile. Joe is a wonderful race director and really cares about each and every one of us on the race course and is waiting with open arms at the finish line. This is a must do race and we hope to go back each year and bring more runner's and walkers!

From the Race Front: JACQUELINE FLORINE

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
I didn't have any surprises.

What advice helped you achieve your goal?
I failed in my goal of seeing my sister-in-law finish her first ultra. I succeeded in introducing my family to ultras. My crewing experience helped me to help my family. I would recommend that all runners do this! Nothing will teach you faster about the process of running ultras! I was able to recognize potential problems and take appropriate action to avert them.

Did you meet any new friends on the course?
For me the most heart warming part of this sport is the overwhelming support that complete strangers give to each other. Jorge, the winner, was always encouraging and smiling as he went by. Kira was so bright and chipper that I knew it had to be her! The aid station volunteers were on top of everything and smiling to boot!

Is there something you learned that you'll use in future races (good, bad, or ugly!)
Even if you fail to gain your goals you can still have a great time.

Any words of advice for others thinking about doing an ultra?
Respect = Awareness + Discipline.

I saw a lot of trash left for volunteers to clean up. Isn't it enough that they have fed you, watered you, aided you when you were sick, & waited through the night for you!!!!!!!!!
There is no excuse for throwing trash on the ground. That includes cups & gel tops, people!

From the Race Front: TONY PORTERA

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?

Two things. First, the amount of roots on the course. I stubbed my toe and nearly lost footing a few times. Second, how deceptive the hills can be. There's not much climbing, but, to me, the hills on the 2nd and 3rd loops seemed steeper then the first time around.

What advice helped you achieve your goal?
Fluid/Nutritional advice helped me in this race. It got a bit hot out there, and my stomach felt weak. But, I kept up with 250 calories an hour and was able to keep moving forward.

Did you meet any new friends on the course?
Yeah, old friends and new friends. There were so many of Lisa's students out there. It was just great to see all of those familiar faces and to meet a few that I had yet to meet.

Is there something you learned that you'll use in future races (good, bad, or ugly!) Yes. Go out much more conservative (as Lisa instructed). It would have been better if I saved my best for the last loop, rather then use it all up on loop 1.

Any words of advice for others thinking about doing an ultra?
Go for it...give it all you have, and when you think you have nothing left, reach deep down inside and pull out a little more....oh, and hire Lisa as your coach and listen to every single word she says !

From the Race Front: MEREDITH MURPHY

On last weekend's race: Rocky Raccoon, Huntsville, TX.

What surprised you most about the race?
The volunteers were incredible. The organization was top notch and the way they had the drop bags at the dam road was great.

What advice helped you achieve your goal?
The best advice from Lisa- start slow to finish strong. Run a 70 mile training run with a 30 mile race in the end. No death march.

Did you meet any new friends on the course?
I met a really nice guy, Jeff, who ran Hardrock this year. It was really interesting to talk to him. I also met a man during the last three miles who kicked my butt into gear and helped push me to a sub- 25:30 finish.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
Run your own race. Let people pass you in the first half. You'll get to pass them later on.

Any words of advice for others thinking about doing an ultra?
Train well, train hard, be prepared and you can do it.

Full race report:
http://web.mac.com/merigayle/Site/Blog/Entries/2008/2/5_Race_Rep0rt,_Rocky_Raccoon_100_mile_raceSuper_duper_PR,_1st_in_age_group,_14th_female!.html

From the Race Front: KIRA MATUKAITIS

On last weekend's Rocky Raccoon Race in Huntsville, TX





What surprised you most about the race?

The fantastic aid stations that had real food late in the race---burritos, grilled ham and cheese, quesadillas, yum. I was also surprised by the new bridges that had been constructed between Dam Road and the last aid station; last year that section was extremely muddy and the new bridges made it much more runnable.





What advice helped you achieve your goal?

As always, it was Lisa's gentle reminders that seemed to pop into my head at the right times, "put your head down and let it hurt." I reminded myself that everyone was hurting at any given point and the fastest way to alleviate that discomfort was to keep moving. I was reminded that I "will recover." I remembered that for me, it truly does feel THAT good when you've worked THAT hard. It needs to be tough in order to be satisfying. In addition, I ran into Lisa and Ed on the course and mentioned that my quads hurt. To which Lisa replied, "Oh well, they're only quads." Fight on.



Did you meet any new friends on the course?

Yes! I met Larry King on the first loop and we ran into the main aid station together. It was great to talk with him and I was essentially chasing him the rest of the way. He smoked me on the last lap...great job. It was also great to see so many friends there.



Is there something you learned that you'll use in future races (good, bad, or ugly!)

"You're braver than you believe, stronger than you seem, and smarter than you think," --Christopher Robin to Pooh





Any words of advice for others thinking about doing an ultra?

Same as above. There's nothing like that first finish line; the feeling cannot be manufactured or duplicated. It's magic.

From the Race Front: LORA MANTELMAN

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
The roots!! Holey Smokes--they were humongii!! Also--the friendly runners that were encouraging me as they passed-that was a big help.

What advice helped you achieve your goal?
You can never start out too slow. The hard work it took to get to the starting line already makes you a winner.

Did you meet any new friends on the course?
YES!!! I met Colleen and Marisol, who were a blast to run with. We oogled all the bare chested men together. Ted was a sweetie to drive to the airport. George was such a gentleman to offer to bring my gear to my car when I was finished with the race.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
Listen to Lisa's plan for nutrition. I had no stomach issues and no salt on my body when I was done!!

Any words of advice for others thinking about doing an ultra?
Get to know other ultrarunners so you won't feel so crazy in your goal!

Blog: http://www.golorago.blogspot.com/

From the Race Front: ED KELLY

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
Boy, the roots grow quickly. They got bigger each lap!

What advice helped you achieve your goal?
“The race starts at mile 30.” …Lisa

Did you meet any new friends on the course?
The world of Ultrarunning is full of an ever-growing network of new friends all sharing the same emotions. I have met a dozen new friends.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
Negative splits. That’s the goal. Pick your feet up – I fell 4 times.

Any words of advice for others thinking about doing an ultra?
“Once you cross the finish line, there isn’t anything you cannot do.” You don’t know until you try.

From the Race Front: PEGGY GAUDET

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
I really liked to course, that was a surprise and the 3 loops weren’t as bad as I thought they were going to be.

What advice helped you achieve your goal?
Lisa told me to run hard on the downhills and flats, that really helped.

Is there something you learned that you'll use in future races (good, bad, or ugly!)
I am pretty sure that I never want to eat another clif shot again.

Any words of advice for others thinking about doing an ultra?

You can achieve anything if you set your mind to it.

What did your students think about your 50 mile finish?
I showed my class a picture of me from the race, and they didn't think that it looked like me....I never wear a hat to school. They guessed how long it took me to run, one girl said an hour!

From the Race Front: MIKE EVANS

On last weekend's Rocky Raccoon Race in Huntsville, TX

What advice helped you to achieve your goal?
Everything Lisa has told me, along with other things that I've read about doing ultras.

Did you meet any new friends along the course?
I hope so. I saw this guy who looked like he was hurting , and he asked me if i had any salt tablets, so I gave him some endurolytes , so i hope it helped him out. Hopefully karma is on my side at the next race, and I'll do better.

Is there something you learned that you'll use in future races(good, bad, or ugly)?
Yes. Make sure I take my flash light out of my jacket pocket before I put it in my drop bag 10 miles out , so the two that I had aren't in the same place. I was in a hurry to keep going it didn't register to take it out. Even though my pacer(janice) did a awesome job, if going for a fast time, I think a pacer for the last 40 miles(instead of the last 20) would of helped alot.

Any words of advice for others thinking about an ultra?
Train harder than the next guy (or girl), because it doesn't hurt to go the extra-mile every now and then. Cross-training really helps, because you don't want your body to get burned out from doing the same thing all the time. Plus it makes training more interesting and fun. Try and have fun with it, this isn't an easy thing to do so you've got to make the best of it somehow. You've got to get mentally prepared for running long distances and staying up for hours on end, there's more to it than just putting your hours of training in every week. Eat right, live a good life, and it all falls together, you'll get a cool buckle in the end!

From the Race Front: M(arianne) DeMarco

<Editor's Note: We have confirmed with M that this not the pack she will be carrying for MDS.>

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
That all three of my iPod shuffles died. Aside of that... that you don't necessarily need to have the body Bill Rodgers to be an ultra-runner. You can be seventy-five, you can be short and stubby, you can look like a paperclip or you can be pudgy-- so long as you can keep going forward you can finish.

What advice helped you achieve your goal?
WALK THE UPHILLS

Did you meet any new friends on the course?
Nope. That’s not how I roll. ;-)

Is there something you learned that you'll use in future races (good, bad, or ugly!)
You can plan and plan and plan and plan... but you're just going to have to roll with it once you're on the course. The weather will surprise you, you'll forget to pick up the immodium that you needed on the second loop, you didn't have time for the third cup of coffee you require.. you're going have to improvise at some point.

Any words of advice for others thinking about doing an ultra?
Register for the race before thinking it over. Don't think, just press the "register now" button.

From the Race Front: TED ARCHER

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?

Truth be told, the most surprising thing about the race to me was that I won the thing. That was a trip. Other than that, the most surprising thing was the terrain of the course. All in all, I thought that the course was in exceptional condition. However, despite the warnings ("the course has lots of tree roots throughout"), I never imagined that there would be so many. It seemed that half of the course--or more--had massive amounts of tree roots. At times I felt as though I wasn't running, but rather, dancing in order to avoid them. Given how difficult they made it to run naturally and depend on a solid footing, I wasn't particularly surprised at the large number of people who fell during the run. I'm very glad, of course, that no one was seriously injured from those falls.

What advice helped you achieve your goal?

I'm not really sure. I did one heck of a lot better than I had imagined, and I'm not sure which variable played the critical role. But, I think that it was a balance of several factors. First, the new running technique that I learned at the Death Valley camp enabled me to glide consistently. Then, my nutrition was radically better than it had ever been (I consumed 300 calories per hour). Coupled with nutrition, I felt that my hydration balance was good: Sipping water consistently enabled me to avoid becoming dehydrated but also prevented me from having to use the bathroom (a good thing if one is looking to reduce time without dying). Finally, I think that Lisa's advice on race strategy was important (though I didn't follow her advice to-the-letter). She encouraged me not to worry about running the first 30-60% of the race too fast--that people perform their best when they can come through during the final 40% of the race. Lisa encouraged me to negative split, which I didn't do (each of my splits was 7-10 minutes slower than the previous one). However, I noticed that I slowed down considerably less than the other runners at the front of the pack. That showed me that the initial pace (the leaders ran the first loop at a 6:03 finishing pace!) was FAR too fast. I picked up five minutes on the leader during the second loop and twelve minutes more during the third loop. That's a powerful statement for running consistent splits. It showed me that the vast majority of runners will significantly deteriorate during a race and that, to do better than an equally fit competitor, one would be wise to consider conserving some energy earlier on in order to outperform later.

Did you meet any new friends on the course?

Not on the course. The entire trip was a great one, during which I met lots of Dreamchasers and other folks. However, I ran alone for 95% or more of the race. That was a function of my pace, no doubt. But, the post-race experience was great for meeting new people.

Is there something you learned that you'll use in future races (good, bad, or ugly!)

I learned lots of things that I'll use: 1) Hand straps on my water bottles are an outstanding idea (MUCH easier than just carrying the bottles), 2) Conserving energy earlier in the race can lead to a lower overall time, 3) I should consider taping my feet, 4) My body can get by just fine with 100% carbs during the running activity itself.

Any words of advice for others thinking about doing an ultra?

Training for an ultra isn't nearly as difficult as it sounds. It is significantly easier to make the leap to an ultra after having finished a marathon than it is to train for that first-ever marathon. I was shocked that I never ran more than 35 miles prior to the 50-mile race. And yet, despite thinking that I'd bonk sometime after mile 35, I felt great. So, training to 70% seems to work. There is something about the race atmosphere, the camaraderie developed on the course, and the morning's adrenaline than helps to bring you through. If you've run a half marathon or a marathon, you've already done the most difficult part of your training. To get to an ultra is comparatively easy.

From the Race Front: JUAN ANDRADE

On last weekend's Rocky Raccoon Race in Huntsville, TX

What surprised you most about the race?
How pretty the course was. The pictures on the website don't do it justice. It was also very, very well organized.

What advice helped you achieve your goal?
I learned a long time ago that if I listened to Lisa and did what she said I would always be ok. this race was no different.

Did you meet any new friends on the course?
Absolutely! This was like some sick high school social! Everyone was very friendly and supportive.

Is there something you learned that you'll use in future races (good, bad, or ugly!) I'm not sure that I learned this at this race but it applies - expect the unexpected and plan for it.

Any words of advice for others thinking about doing an ultra?
Train hard and the race is easy! You can do it!

To Cold to Exercise

Hi everyone! This is one of the best articles I have ever read about exercise and the cold! I sure have always run in the rain, sleet or snow and have found it very hard to get anyone to run with me in the extreme cold!!! Read this article below and I would love to know your thoughts. Do you over dress when you go out in the cold???
Has anyone else been blasted with the stomach flu? 5 full days for me of being so sick I did not want to move..I have made the turn for the better,,,so thankful.
Lisa


Too Cold to Exercise?

Try Another Excuse Published: January 17, 2008 NY Times

JULIA HENSLEY, a 41-year-old artist, got a taste of bitter cold a decade ago when she spent a winter living on a glacier near Seward, Alaska. Typical winter temperatures were 10 to 15 degrees below.

“The first time it got really cold, I was scared of it,” Ms. Hensley said. “My instinct was to get a stack of books and curl up beside the wood stove.” But a boyfriend persuaded her to go out anyway, to cross-country ski or snowshoe for hours in deep snow.

He taught her, she said, that as long as she kept moving, she would be fine. It was a conclusion — that extreme cold can be safe for exercisers — that runs contrary to conventional wisdom. But in fact, said John W. Castellani, an exercise physiologist at the Army Research Institute of Environmental Medicine, it turns out that even though cold can be frightening, more people are injured exercising in the heat than exercising in the cold.

Dr. Castellani was lead author of a 2006 position paper from the American College of Sports Medicine on exercising in the cold. “The big question was, ‘Is it ever too cold?’” Dr. Castellani said. “The answer is no. People go to the poles, people are out there when it’s minus-50 degrees, people do incredible things, and safely.

There really isn’t a point where you can tell people it is not safe anymore.” Dr. Timothy Noakes, an exercise physiologist at the University of Cape Town in South Africa who was a reviewer of that position paper, even supervised a swimmer, Lewis Gordon Pugh, who swam 1 km or (.62 miles) in 19 minutes at the North Pole last July, in water that was between 29 and 32 degrees. The problem with exercising in the cold, exercise physiologists say, is that people may be hobbled by myths that lead them to overdress or to stop moving, risky things to do.

Some worry that cold air will injure their lungs or elicit asthma symptoms. Or they are convinced that they are more susceptible to injury when it is cold and that they have to move more slowly — forget about sprinting or running at a fast clip. But lungs are not damaged by cold, said Kenneth W. Rundell, the director of respiratory research and the human physiology laboratory at Marywood University in Scranton, Pa. No matter how cold the air is, by the time it reaches your lungs, it is body temperature, he explained.

Some people complain that they get exercise-induced asthma from the cold. But that sort of irritation of the respiratory tract is caused by dryness, not cold, Dr. Rundell said. “Cold air just happens not to hold much water and is quite dry,” he said. You’d have the same effect exercising in air that was equally dry but warm. Dr. Rundell and Tina Evans, a Ph.D. candidate, showed this a few years ago in a study designed to dispel what Dr. Rundell called the myth that cold air can induce asthma. Volunteers with exercise-induced asthma, whose airways tended to narrow after exercise in the cold, breathed cold air or room temperature air that was equally dry. Their airways narrowed in response to the dryness of the air, not its temperature, Dr. Rundell said. People with this problem should see a respiratory specialist and take medication when they exercise in dry air, Dr. Rundell said. And, he added, “you might want to use a balaclava,” so your exhaled breath can moisten the air you breathe.

Another myth is that you have to acclimatize to cold, just as you do to heat. It’s true that peoples’ bodies adapt to hot weather and that adaptation makes people feel better when they exercise in the heat. It also improves performance. With heat adaptation, you sweat more profusely, your sweat is less salty and your blood volume increases. But exercise physiologists find only modest adaptation to cold.

The body’s main responses to cold — constricting blood vessels near the skin, shunting blood to the body’s core and shivering do not improve if you spend more time in the cold. Nor are the physically fit any better at adaptation than the sedentary. “Right now, we’re not sure if there is any degree of habituation,” said Robert Kenefick, a research physiologist at the Army Research Institute of Environmental Medicine. Of course there are hazards like frostbite and hypothermia , which occurs when the body’s core temperature drops too low. Dr. Noakes said that during Mr. Pugh’s North Pole swim, hypothermia was a real concern.

Hypothermia can happen suddenly in icy water, with the swimmer’s core temperature plummeting, and the fear was that Mr. Pugh might pass out and sink before he could be rescued. Mr. Pugh, an experienced cold-water swimmer, was wearing a device to monitor his temperature, but nonetheless, Dr. Noakes was “petrified,” he said. The biggest risk of hypothermia comes with a combination of wet and cold. That is because water transfers heat from the body 70 times more efficiently than air. Hypothermia begins to set in when the body’s core temperature falls to 95 degrees. That elicits shivering and a rise in blood pressure . But if your temperature drops to 85, you lose consciousness, and if it goes much lower, you can die.

The trick to avoiding hypothermia is to keep moving, Dr. Noakes said. “As long as you keep moving you are not going to die because you generate so much heat.” One mistake winter exercisers make is wearing too much clothing. You don’t want to sweat profusely because you overdressed. “You should feel cool before you start exercising,” Dr. Castellani said. “You should not feel comfortable.” That means, Dr. Noakes said, that even in temperatures as low as 10 to minus-20 degrees, a runner probably needs to wear no more than a track suit, mittens or gloves and a hat.

The other major concern, frostbite, can come on fast, as my running partner Jennifer Davis, 37, discovered about a decade ago. It starts when the skin’s temperature drops to 82 degrees and you feel an area of skin is becoming really cold. At a skin temperature of 68 degrees, the skin starts to hurt. It may tingle or burn or ache or you may feel a sharp pain. When the skin’s temperature falls to 50 degrees, it feels numb. And when the skin’s temperature reaches 27 degrees, the skin freezes. The result is frostbite. Ms. Davis got frostbite when she went out for a run early in the morning on a cold, windy day with temperatures in the teens. She ran for about an hour wearing a baseball cap. Her ears hurt for a while, then the pain went away. She took off a glove to touch her ears so she could find out just how cold they were. To her shock, one of her ears cracked.

“It was sort of like semi-frozen meat,” she recalled. When she got home, she was horrified by her red and swollen ear. An ear, nose and throat specialist diagnosed frostbite and told her that her ear would be sensitive to the cold for the rest of her life. He was wrong, though. The ear was red and stuck out for weeks, but it healed. Now, Ms. Davis said, she can’t even remember whether it was her right or left ear. But ever since, she has worn a hat that covers her ears when she runs in the cold.

As for Ms. Hensley, the woman who lived in Alaska one winter, she now lives in Seattle and rides her bike in the winter rain, charging up hills. “I just remember the lesson I learned that winter,” she said. “You don’t have to stand inside and say, ‘Oh, it’s a yucky day.’ You can go out in anything. You just have to do it.”

Kilimanjaro trip

Hi guys and girl's.
Anyone want to go on an amazing trip to Kilimanjaro?? Our good friend Marshall Ulrich is taking another group at the end of July this year. All the details are below.

All the information on the Kilimanjaro trip in 2008. It is an upgraded version of the one I did a couple of years ago and should be top notch with 7 days on the mountain, 5 days safari and rest days in between at a wonderful hotel—the Keys. Cost is $4500.00 and includes everything but a few meals at the Keys hotel. Go to: http://www.marshallulrich.com/mountain_guide.html and take a look. I anticipate a few married couples on the trip. I also have a link to airfare that’s really great on the website.
Hope you can go! Marshall

Las Vegas Running Team!

Good morning to you all! We had such a great weekend. I paced 2 students through there 1st marathon in Phoenix. 5:24 with easy running and walking. It was such a joy to watch Mike and Annemarie accomplish something they never dreamed possible. Mike has lost about 20 pounds in less than 2 months. They both did the Tucson half marathon and I challenged them to do the marathon and they did!!!! Yeah to you both and yeah to all of you who ran and walked races this past weekend.

Below is a letter from a very good friend of mine. Please read it, read the links and then if you feel the love copy it and pass it on to others of even post on your own blog. Dan Campbell is such a wonderful man and has given and done so much for the running World. We pray he makes a come back and that we can all help make a difference to help he and his family in some way.
Have a great day
Lisa



Hi lisa!
Thanks for asking for more details about Dan Campbell and our fundraiser for him.

Dan Campbell, creator of the Las Vegas Running Team (www.lasvegasrunningteam.com) and director of many races in Las Vegas, Nevada, suffered complications from an aneurism on Nov.11. Through most of December, Dan was in a medically induced coma as his brain attended to repairing itself. In late December, we finally began to see improvement in his condition.

Muscles that were dormant for over a month are now able to support Dan as he sits upright in a chair and focuses on lots of physical and speech therapy. He remains in the hospital, but we hope that he will soon be moved to a rehab center where he will receive intensive therapy until he’s ready to return to home and the Running Team! Understandably, Dan and his family (wife and three boys, age 6, 8, and 16) have numerous medical bills to pay and the running community is assisting in many ways.

Beginning at noon on Friday, January 18, Eric Herdman, local ultrarunner and shoe store owner, will take on a team of 24 others in his One vs. the Many Treadmill Challenge. Eric will run on a treadmill for 24 hours. The “other” team is made up of 24 runners; each will run or walk on a treadmill for one hour during Eric’s 24 hours. The team compiling the most miles at the end of the 24 hours will be declared the winner – and the winner decides which of three charities proceeds from the race entries will be donated to. Eric’s charity is the Dan Campbell Medical Fund. The other team members could choose from the same fund or from Friends of Feral Felines, Karno Kids, and Opportunity Village – Las Vegas. Eric Herdman is well aware of the national record for 24 hours on a treadmill and is suggesting that one team or the other should strive to break the record. More details about the race are available at the Live Webcast site: http://www.redrockrunningcompany.com/1vsmany.htm

I’ll be running from 1 to 2 a.m. on Saturday morning. I can’t think of a better way to honor Dan and all of his contributions to our local running community. If you can check in on our progress, I know that all runners would appreciate it!

Nutrition for Athletes

Good morning~

Whether you want to analyze the diet your on, get an answer about creatine, or find a new recipe for chicken you can get an amazing amount of high quality food, nutrition and health information on the web. I have been researching several web site that I feel have quality information and I feel some of you will find this information helpful to!
Although I do not like to use the word diet or tell anyone they should be or go on a diet!!!
Living a long healthy life means eating and living a healthy life style. The old saying is true," you are what you eat."

If you feel you need to be on a diet try to change the wording your using. Tell yourself your going to make some different choices in your daily food intake..the word choice is a big one.
You are the one who usually goes to the grocery store to shop and you are the one who puts the food in your mouth. Stop and think about it before you do, it is about making the right choice.
The word diet can be so sabotaging, this means YOU CAN'T HAVE IT, and when people think they can't have it or eat it they seem to grave it even more leading them to eat more!!!

So..try to take the word diet out of your life and start to make some better choices for yourself and your family. I know in this new year you will feel better, your exercise will feel better and everything else in your life will fall into place!!!
We are all so unique and different. What works for me during training, racing and recovery might not work for you. I can lead you and help you find the magic that will work for you but it will take some trials and we will get you to a place where every thing works! Why don't some of you tell us what you eat and drink before, during and after training and a race? This would be such helpful information for us all.:)

Check some of these web sites out!

www.ais.org.au
If you have questions about fueling for exercise, The Australian Institute of Sport has a great deal of sports nutrition information. Click on Sports Science/Sports Medicine and you can find out how to fuel for any sport (triathlon,running, rowing, etc.) Good articles on this site to!

www.fitday.com
This web site will let you analyze the protein, carbohydrate and fat content of what you are eating and help you track your food, exercise and weight goal. Just enter what you typically eat in a day into the nutrition calculator and you will learn how well or how awful you eat!

www.ific.org
If you have any questions about anything you eat or drink this is a great site.
Questions about caffeine? Chocolate? You will find the answers here. Just go to "search:, enter the topic, and you will find articles that will answer your questions.

www.americanheart.org
Do you need to lower your cholesterol? This site you will about foods that interest you (soy, fish, eggs..) or click on Healthy Lifestyle.

www.findingbalance.com
This is one of my favorite sites! If you are having trouble trying to find the right balance of food and exercise this site will help you. There are videos of professionals who can help you peace it all together.

www.cancernutritioninfo.com
We all know someone who is afflicted with cancer. This site will help you learn and understand the latest research about healing food suggestions that can help cure or prevent cancer.
Search the topic you are interested in on this site..they have the latest information on exercise and carb loading.

www.mealsforyou.com

Have no idea what to have for dinner? This web site has over 8,000 recipes but also the nutrition information about each recipe and the shopping list you need to prepare the recipe!
I would have to say, it does not get any easier than this:) By the way..I love to cook!

www.vegweb.com

If you are thinking about a vegetarian lifestyle, this site is sponsored by Vegetarians Unite.
It has over 4.300 recipes..even meals for kids, chat room, articles, books..it is a fun site.

www.SCANdpg.org

If you are looking for personal help with your sports nutrition this site is sponsored by SCAN, the American Dietetic Association's dietary practice group of Spots and Cardiovascular Nutritionists. This site has a referral network. Just click on the state you live in, and you will get a list of sports nutrition professionals who can give you personal attention!!!


Ok..now it is time to go eat breakfast and then for a sunrise run!

Have a great day

Lisa

Great information/pass it on

Happy New Year to you all. I have been slow getting my to my blog with what I would like to say for the New Year:) I will have it by the end of the week. This year I am going to be posting many blogs with great information for all of you to read and share with family, friends and running buddies!

I first have a favor to ask all of you. So many of you prayed for my father and trust me your prayers were heard! I sent this note to some family and friends today and I am going to ask the same from you!!!


Hi all..I hope this note finds you all doing well and off to a great start for the new year.

as you know my dad went through a 10 hour open heart operation..he is now on kidney dialysis 3 days a week and he is very depressed and weak. His will to live is very strong.

I am trying to get people to send him a card to help cheer him up. If you take 5 minutes out of your day to send a note to cheer someone up it would make the world of difference is his life. I think if we all take more time to do things like this it will help put a smile on so many faces!

The power of prayer!

David Smith
207 Collie Road
Calhoun, LA. 71225

I thank you in advance for taking and making the time.

Love to you all
Lisa

My friend Will sent this to me last night. It is very powerful.

If a person thinks first about the needs of the other, and thinks only second about himself, he'll always be guided to the right answers. Wherever it is that you focus, that is where your answers will come from. When you think of yourself first, you will always get the wrong information. There is an ancient Aramaic word that kabbalists sometimes use. The word is lezulat. And it means... For another. The word lezulat is not a charming little piece of spiritual history; it's a secret code that will lead us to prosperity and well-being. We live in the "me-first" paradigm, and our belief system states that we will achieve more if we think about ourselves. We're always looking out for Number You-Know What. Wrong! Kabbalah teaches that if you think of others - if you struggle to find what's good for them - you yourself can have more. Life is full of questions and answers. When my only agenda is to advance myself, the flow of energy and information has stopped. At every step, others must be injected into my calculations. It's the only way to tap into that 99% world of guidance and right information. This week, while you're selling somebody something, or having a heart-to-heart with a friend, or disciplining your child, take 60 seconds to think about the other person. If you were him, how would you feel? This process immediately injects sharing into the equation - and when that happens, every decision you make will be based on Light.

Merry Christmas!!!!

I wish you all a very Merry Christmas and many blessings for the New Year. Let us all remember the beauty and purpose behind this miracle day.

We are in the Tetons with a blanket of fresh snow. My friend Mike just ran past the house with his headlamp on and stopped in to say good morning and asked me to go run on Christmas day at 4:30 am!!! Now how many of us have friends willing to run with us at 4:30 am? :) I am blessed.
Our weekend was full of time spent with friends and friends kids,,what a joy. We had dinner last night at Barb and Loren Lindquist and there twin boys who will be 1 year on the 27th. Last year on Christmas Eve we went to church with them and we will go again with them this year. lst year Barb was as big as a house just a few days away from delivering the boys and last night they were both walking and running all over the house. Life is such a miracle!!!

Our kids are soooooooooooooooo looking forward to Santa coming tonight. We have to bake cookies today for Santa because as you know he will be very hungry when he gets here!

Many of of are doing winter running right now, some find it very hard to get outside. I really feel it is best to run outside if your going to run races and not do all your running on the treadmill.
I put my clothes in the dryer to get them all toasty warm before putting them on to go out and run. I also carry a hand hold water bottle full of warm tea! Try it, it will make your cold experience turn into something you might actually look forward to.
At times on days where there is a long run it can be replaced with snowshoeing, cross country ski or skate ski. Downhill skiing I am sorry does not count for a cardio workout unless you are doing some long hikes through the back country!

Enjoy!

Lisa

The Low Down on Plantar Fasciitis

Our feet-we use them, even abuse them, yet we seldom think of them until they cause us pain. One of the most common conditions causing foot pain in plantar fasciitis.

Plantar fasciitis, sometimes mistakenly called "heel spur syndrome," is an inflammation of the plantar fascia, which is a thick band of connective tissue on the bottom of the foot that connects your heel bone to the metatarsal (toe) bones. The plantar fascia acts like a bowstring, supporting the arch of your foot and acting like a shock absorber. But if there's too much tension on the bowstring, tiny tears in the plantar fascia can occur, causing it to become inflamed and painful.
Repetitive stress on the feet from activities such as distance running, walking or standing for long periods of time on hard surfaces may lead to plantar fasciitis, as can being overweight or wearing unsupportive shoes. This is also true if you have biomechanical problems of the foot, like being flatfooted or having a hig arch. Both of these conditions change the way your weight is distributed while walking or running, which puts more pressure on the plantar fascia, and sometimes causes injury.
Some people with plantar fasciitis develop heel spurs, which are deposits of calcium in the heel that occur in response to inflammation. The heel spurs themselves don't necessarily cause pain, but may indicate the presence of plantar fasciitis.
If you have plantar fasciitis, you'll notice a burning or stabbing heel pain, usually after first stepping out of bed in the morning, when the plantar fascia is tight after a night's rest. As your foot stretches out from walking, the pain subsides, but may reoccur after (but not during) exercise or when getting up from a seated position. You may also see some swelling in the heel of your foot.
The good news about the plantar fasciitis is, if caught early, most cases are resolved without invasive treatment such as surgery. If you have pain for more than a week, you should consider getting it looked at by a sports Doctor.

Below are some suggested treatments that will help;

*Icing your foot three or four times a day to reduce pain and swelling.
*Resting your foot by avoiding the activities that make it hurt. If you want to work out, switch to something that puts less stress on your feet, such as swimming.
*Stretching exercises done first thing in the morning and several times a day.
*Wearing supportive shoes that have a cushioned sole and good arch support. You may also try shoe inserts, such as gel heel cups, which cushion the heel and are available at many pharmacies and medical supply companies. Be sure to wear the inserts in both shoes!

If these treatments don't work and start to relieve pain you made need custom shoe inserts or a split that is worn at night to help gently stretch the plantar fascia.
Another treatment is high intensity ultrasound waves to break up the scar tissue in the heel and promote new growth of blood vessels to the damaged area which helps in the healing process.

Once you have treated your plantar fasciitis it can return. The most important this to avoid it coming back is stretching. STRETCHING IS FOREVER!!!

Here are three simple stretches you can do:

1. Towel Stretch: Sitting on the side of the bed or in a chair, place a towel on the floor with one end just under the tips of your toes. Using your toes, grip the towel and pull it under your feet several inches. Relax your toes. Repeat several times until the towel is entirely under your feet.

2. Towel Stretch: Wrap the towel around the ball of your foot, keeping your leg straight and holding the two ends of the towel in each of your hands. Gently pull the towel (and the ball of yuor foot) toward your body, holding your foot in this position for about a minute. Relax for a minute and repeat several times.

3. Tennis Ball Roll: Sitting in a chair or on the side of the bed, place a tennis ball underneath your foot. Slowly roll your foot over the ball. This exercise can be done while watching TV or reading or at your desk.

Happy Stretching!!!

Lisa

Red Meat! yes or no?

Your Health
Red Meat, Fatty Foods May Up Cancer Recurrence
by Patti Neighmond

There's significant evidence that diets high in red meat and fatty foods increase the risk of colon cancer. Now, research published in this week's Journal of the American Medical Association provides evidence that this type of diet may also increase the risk of recurrence once colon cancer has been diagnosed.
Researchers from the Dana Farber Cancer Institute in Boston analyzed the diets of more than 1,000 patients with stage 3 colon cancer, meaning the cancer had spread to nearby lymph nodes. The patients had surgery to remove the cancer, followed by chemotherapy.
Oncologist Jeffrey Meyerhardt headed the study, which asked patients about their diet during, and six months after, chemotherapy.
"We looked at a whole variety of fruits," he says. "Apples, oranges, grapefruit, vegetables, broccoli, Brussels sprouts, carrots, multiple types of meats including processed foods like cold cuts, turkey, fish, breakfast cereals, cooking oils, supplements people add to their coffee, and then a whole variety of desserts."
The critical question, Meyerhardt says, was exactly how much high fat, sugary food people ate.
"Do they have ice cream?" he says. "One serving? A half a cup? Do you never have it? Do you have it once a month, three times a month, once a week, once a day, two times a day and so forth."
Once patients are diagnosed with stage 3 colon cancer, even if they follow recommended treatment (surgery to remove the cancer, followed by chemotherapy), after five years about 30 percent can be expected to have a recurrence of cancer.
In his study, Meyerhardt found that, indeed, did happen. But he also found another, more dramatic result: Compared with patients who ate relatively little fat, meat and sugar, patients who consumed high-fat, high-sugar diets were three and a half times more likely to see a recurrence of cancer.
"High-fat, high-sugar diets," Meyerhardt says, "included people who had five to seven servings of red meat per week; one to two sugary desserts per day; and one or two servings of high-fat foods per day." He says this type of diet clearly put patients "in the category of Western-pattern diet."
Scientists know that high-fat, high-sugar diets increase cardiovascular risk. Meyerhardt says it makes sense they could also increase colon cancer risk.
Extra fat and sugar may increase insulin and insulin-like growth factors. And if there's more of that circulating around colon cancer cells, it will help the cell grow, divide and spread.
These hormonal changes might also interfere with cancer treatment.
Dr. Stephen Forman is an oncologist at the City of Hope Cancer Center. He says the changes that the body undergoes when it is processing these foods should be addressed in future studies.
"We need to know what impact these changes have on the growth of the cancer itself, as well as the impact on drugs used in treatment of the cancer," Forman says. "Could it be that we are undermining our therapies by the diet we maintain? I think that's the important question this study raises, and it's an important question to answer."
The link between cancer and diet is not entirely clear. But one thing is, according to Forman: People undergoing these very difficult treatments need to maintain a healthy diet.

Have a great day!
Would love to know your thoughts.

Lisa

Natural Pain Relief

Thanks once again for the many emails that you have sent asking and praying for my father.
We are so thankful. My father continues to improve.:) He has a very long way to go but he is working very hard to get back into his garden!

Below is some great information for all of you: Pass it on!

The most common remedies for runner's pain management are rest and anti-inflammatories, like ibuprofen and acetaminophen, which often have unwanted side effects, like upset stomach. But natural pain relief alternatives exist, and may be no further than you kitchen pantry.

Natural remedies, which often have no side effects and get you back on the road quickly, are worth a try for those with less severe pain. On the other hand, aggressive persistent pain accompanied by swelling and joint pain, requires a visit to your doctor.

Do your homework and read labels carefully because many herbal remedies have no standards in terms of potency and/or quality. Make sure you check with your Doc. or pharmacist to see if there is a problem mixing the two.

TURMERIC
An ancient spice native to Southwest Asia, turmeric is used to make curry and gives mustard its yellow color. Most runners find a teaspoon of powered turmeric taken twice daily helps with minor aches and pains attributed to muscle overuse. Add the pure powdered form to food to benefit from the active component, curcumin. The usual dosage is 400 to 600 milligrams three times a day.
Health food stores sell a combination of curcumin with bromelain, an enzyme derived from pineapple that enhances curcumin's adsorption and also has anti-inflammatory qualities of its own.
FISH OILS
Polyunsaturated fatty acids and fish oils restrain pro-inflammatory prostaglandin production, which leads to pain. Fish oils are the highest source of omega-3 fatty acids, which are important for cardiovascular health also aid in reducing inflammation. Oily, cold-water fish such as salmon, sardines, macherel and herring are excellent sources of omega-3 fatty acids.
Dr. Andrew Weil in EATING WELL FOR OPTIMUM HEALTH recommends two to three servings of fatty fish per week and more if possible. He doesn't recommend taking extracted fish oils in supplemental form because they're unsaturated, oxidize quickly and may have more toxic contamination.
CHERRIES
For centuries, bing sweet cherries have been used to treat pain because of their natural rally occurring phyto-nutrients. According to research by the Department if Nutrition, University of California at Davis, cherries can lower circulating concentrations of inflammation markers in healthy men and women. Studies showed that after cherries were consumed for 28 days, circulating concentrations of C-reactive protein (CPR), an inflammation indicator, dropped in healthy persons.
GINGER
Known as an aid for stomach upsets, ginger is also a powerful anti-inflammatory, which ultra runners have found to be extremely helpful at high elevations because it neutralizes stomach acids. It's available in food or capsule form. A suggested dosage is one twice daily.

SERVING SUGGESTIONS:
* Add turmeric to soups, tea and vegetable juice
* Sardines (omega-3's) are a good topper on a spaghetti dish or a seafood salad.
* Eat dried cherries as a snack, and frozen smoothie or buy fresh cherries and add them to fruit salads.


Have a great day

Lisa

Tucson Marathon!!!!

What a day we had at the races!

It rained for 2 day's before the race and high winds. Very strange for Tucson this time of the year so I am told.

Race morning the sky was crystal clear and deep blue, no wind...needless to say it was perfect for running any kind of race. With over 3,000 people running I had 14 coaching students running from all over the USA but also one from Canada! Most everyone had a personal best!! Jim from Chicago was 24 minutes faster than his last marathon, Ed from NYC was 16 minutes faster than his last...the list goes on and on! Marcy from Calif. qualified for Boston:):)
Some this was there first half or full marathon. What a joy it was for me to see them all come across the finish line...I felt like I had run 10 marathons by the end of the day I was so full of emotions.
Mike from Canada did his 1st half marathon. He started working with me 2 months ago at 305 pounds. In 2 months he has lost 24 pounds and went from only being able to walk 1 block to walking and a few minutes of running a HALF MARATHON IS 3 HOURS!!!!!!!!!!!!!!!!

This is the marathon to run if you are looking for a fast time or to qualify for Boston. Great course! The winning time was 2:24!!!! We hope Mike Wardian will come next year to see how fast he can run and we hope to see the rest of you here as well.

Way to go Dreamchasers!!!!!!!



I leave you with this today: which are you??? Thank you Becky!
A CARROT, AN EGG OR A CUP OF COFFEE??


A carrot, an egg, and a cup of coffee...You will never look at a cup of coffee the same way again.

A young woman went to her mother and told her about her life and how things were so hard for her. She did not know how she was going to make it and wanted to give up She was tired of fighting and struggling. It seemed as one problem was solved, a new one arose.

Her mother took her to the kitchen. She filled three pots with water and placed each on a high fire. Soon the pots came to boil. In the first she placed carrots, in the second she placed eggs, and in the last she placed ground coffee beans. She let them sit and boil; without saying a word.

In about twenty minutes she turned off the burners. She fished the carrots out and placed them in a bowl. She pulled the eggs out and placed them in a bowl. Then she ladled the coffee out and placed it in a bowl. Turning to her daughter, she asked, 'Tell me what you see.'

'Carrots, eggs, and coffee,' she replied.

Her mother brought her closer and asked her to feel the carrots. She did and noted that they were soft. The mother then asked the daughter to take an egg and break it. After pulling off the shell, she observed the hard boiled egg.

Finally, the mother asked the daughter to sip the coffee. The daughter smiled as she tasted its rich aroma. The daughter then asked, 'What does it mean, mother?'

Her mother explained that each of these objects had faced the same adversity: boiling water. Each reacted differently. The carrot went in strong, hard, and unrelenting. However, after being subjected to the boiling water, it softened and became weak. The egg had been fragile. Its thin outer shell had protected its liquid interior, but after sitting through the boiling water, its inside became hardened. The ground coffee beans were unique, however. After they were in the boiling water, they had changed the water.

'Which are you?' she asked her daughter. 'When adversity knocks on your door, how do you respond? Are you a carrot, an egg or a coffee bean?

Think of this: Which am I? Am I the carrot that seems strong, but with pain and adversity do I wilt and become soft and lose my strength?

Am I the egg that starts with a malleable heart, but changes with the heat? Did I have a fluid spirit, but after a death, a breakup, a financial hardship or some other trial, have I become hardened and stiff? Does my shell look the same, but on the inside am I bitter and tough with a stiff spirit and hardened heart?

Or am I like the coffee bean? The bean actually changes the hot water, the very circumstance that brings the pain. When the water gets hot, it releases the fragrance and flavor. If you are like the bean, when things are at their worst, you get better and change the situation around you. When the hour is the darkest and trials are their greatest, do you elevate yourself to another level? How do you handle adversity? Are you a carrot, an egg or a coffee bean?

May you have enough happiness to make you sweet, enough trials to make you strong, enough sorrow to keep you human and enough hope to make you happy.

The happiest of people don't necessarily have the best of everything; they just make the most of everything that comes along their way. The brightest future will always be based on a forgotten past; you can't go forward in life until you let go of your past failures and heartaches.

When you were born, you were crying and everyone around you was smiling.

Live your life so at the end, you're the one who is smiling and everyone around you is crying.