tag:blogger.com,1999:blog-91208512501549350142024-03-12T19:20:36.291-04:00run2joy"Now and then it is good to pause in our pursuit of joy... and just be joyful."*Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.comBlogger223125tag:blogger.com,1999:blog-9120851250154935014.post-79955474270647066322014-02-05T22:38:00.001-05:002014-02-05T22:57:45.488-05:00Barefoot Beach Running<br />
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Running barefoot on the beach, either near the surf or up on the dry loose sand, is a great workout! It's intense, requires more energy, strengthens the lower legs and feet, as it allows them to move naturally through the motion, and has less impact forces on your body. <br />
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The best time to run near the surf is when the tide is going out (about 2-3 hours before low tide), when it's most hard-packed and level. If you run when the tide is coming in, it will just be a slow slog of a run, as your feet sink into the water-soaked sand.<br />
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Make sure you don't do too much too soon. Start with 15-20 min and add more gradually as you get used to it. <br />
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<br />Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com7tag:blogger.com,1999:blog-9120851250154935014.post-87413408537344838262013-10-26T21:19:00.003-04:002013-10-26T22:06:26.465-04:00What Have YOU Always Wanted To Do?Lately, it's been on my mind (probably because of changes happening in my life) that we really need to DO those things we always wanted to do. Then I came across a really great story in <a href="http://www.huffingtonpost.com/2013/10/23/running-like-a-girl-book-excerpt_n_4138736.html?utm_hp_ref=mostpopular" target="_blank">Huff Post Healthy Living online</a> about a girl named Alexandra Heminsley who always thought of herself as someone who couldn't run, and then decided she wanted to run. The Huff Post article is an excerpt from her book, <i>Running Like a Girl: notes on learning to run</i>.<br />
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Great writing and really spot on--for those who want to run but thought they couldn't as well as long-time runners, beginners, and anyone else who likes to read!<br />
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<i>Then,</i> while riding my bike today on the El Rio Trail, I came upon Brock. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQH0JSxVhU9mQbIbrQePlnIveltsWWrpiT-4XOtRnSmm_AfbMljF7MfySU33BArrkvy32xAlA9ScurHoG-7eBZMzOO2RLENQghktS1G-myyhm0slk80LgfKtXsAhcss-RRYjpYpaSmqM-k/s1600/brock.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQH0JSxVhU9mQbIbrQePlnIveltsWWrpiT-4XOtRnSmm_AfbMljF7MfySU33BArrkvy32xAlA9ScurHoG-7eBZMzOO2RLENQghktS1G-myyhm0slk80LgfKtXsAhcss-RRYjpYpaSmqM-k/s400/brock.JPG" width="298" /></a></div>
I stopped and talked with Brock about what he was doing, walking along
the El Rio Trail playing the bagpipes. He told me that he was
practicing, that he came out here to practice so as not to disturb his
neighbors. And that he was 55 years old and he had always wanted to
play the bagpipes. So at 53 years old he began to learn to play the bagpipes.<br />
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And this is what he can play now, two years later:<br />
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As I say on my Web site, "Life's short. Live joyously."Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com1tag:blogger.com,1999:blog-9120851250154935014.post-22068591245739791832013-08-26T06:55:00.000-04:002013-08-27T06:28:37.455-04:00Yamato Scrub - Nice Trails Close to HomeWe are fortunate here in Boca Raton, that when the city was being developed, there was some visionary person (or persons) looking out for the preservation of our natural landscape. The city has more beach property that is public than most other Florida coastal cities, with Spanish River Park, Red Reef Park and the South Beach Pavilion providing two miles of beautiful lifeguard-protected beach for our use. <br />
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The Yamato Scrub Natural Area is another treasure that has been kept undeveloped for years and, as part of the Conservation and Recreational Lands Preservation 2000 Project, is now open to the public. The habitat encompasses 217 acres of flatwoods with slash pines and saw palmettos, a scrub community of sand pines, and a 10-acre wetland area, with 2.8 miles of trails throughout the area. <br />
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You may come across some of our protected plant and animal species--the airplant Spanish moss, the gopher tortoise and the scrub lizard. Animal life you may see include birds such as the red-bellied woodpecker, the northern cardinal, the mottled duck, osprey, or the red-tailed hawk; and reptiles such as the rough green snake or the eastern racer, the green anole or the six-lined racerunner; and of course raccoons and squirrels. Besides the soft sand and pine needle trails, there is a short paved nature trail for the less adventuresome. <br />
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There is parking and entry into the preserve just off Clint Moore Road south of Congress Ave, or you can bike on the El Rio Trail to entry just north of Clint Moore.<br />
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Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com4tag:blogger.com,1999:blog-9120851250154935014.post-78876871654373750032013-08-22T14:16:00.001-04:002013-08-22T14:31:47.458-04:00New Name, New Focus<h4>
<span style="font-weight: normal;">There's been some evolving in the coaching I do; with all the biking and swimming I've been doing, along with the fact that I am getting older, I have sort of naturally gravitated toward a change of focus, more toward health fitness coaching
along with the running. Though running will
always be my passion, I am so enjoying other forms of exercise,
even weight work, especially kettlebell workouts! Not being able to run for extended periods of time
has actually forced me to find other outlets for all this energy I
have. I think the biking is really second to the running, though I do
like my swim, too.</span></h4>
So I now introduce you to <b>Absoulute Coaching</b>. New name, slightly different focus, all for the better! Change is good! Check it out: <a href="http://www.absoulutecoaching.com/" target="_blank">Absoulute Coaching</a><br />
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<br />Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com2tag:blogger.com,1999:blog-9120851250154935014.post-88569526758675869362013-08-04T21:59:00.000-04:002013-08-04T21:59:19.224-04:00Just For FunRobin Thicke's <i>Blurred Lines </i>is on my iPod workout playlist; has a great beat and keeps you moving! I ran across this--really cute and fun!<br />
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Jimmy Fallon, Robin Thicke & The Roots sing "Blurred Lines" (w/classroom instruments):<br />
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<br />Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com0tag:blogger.com,1999:blog-9120851250154935014.post-3739947338870342722013-08-01T13:36:00.001-04:002013-08-01T20:11:10.840-04:00Damaged Cartilage, Stem Cell Therapy... and Lots of Biking!It's been a very long time since I last posted. Mostly because I am, once again, NOT running. I was doing sooooo well back in January. Hardly any pain, upping my mileage and pace ever so gradually. Then I participated in a fitness coaching workshop, two eight-hour days of classes with other fitness professionals, and I ended up damaging the cartilage in that left hip of mine. We did all kinds of moves the hip probably wasn't quite ready to do--boot camp type stuff, plyometrics, jumping up and down from boxes, that sort of thing.<br />
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I laid off running and even walking and biking, because I couldn't without it really starting to hurt, for the next couple weeks. Still could not run or even walk without pain, so swimming was really my only option. Things did not get better; in fact, it seemed to get worse. So, in early June I had PRP/stem cell therapy done, this time using not just the stem cells from my fat, but also from my bone marrow.<br />
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PRP/Stem Cell Therapy </h4>
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I saw Dr Joseph Purita at <a href="http://www.stemcellorthopedic.com/" target="_blank">the Institute of Regenerative and Molecular Orthopedics</a>, "world renowned stem cell therapist." The MRI I had done that he ordered showed, first of all, that--YAY! the torn hamstring and rectus femoris tendons had healed! I had PRP/stem cell therapy (using just my fat, not my bone marrow) for these a year ago with a doctor who has since retired from practice. The fact that those tears were chronic (I am guessing a couple years, and the hamstring tears were partial avulsions off the bone), and I had had 8-9 months of physical therapy before the PRP/stem cell injections... and the fact that the surgeon who cleaned out the synovial chondromatosis and repaired the labrum in that hip in 2011 said that he could not surgically repair the torn hamstrings and get a good result (thus the 8-9 months of PT, which did not help)... well, for those tendons to heal.. I am a believer in stem cell therapy!!<br />
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The MRI also showed that the cartilage in the joint was damaged. Dr Purita and I discussed my options and he said he thought I would get a good result with the stem cell therapy, so that's what we did. <br />
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It has been about 6-7 weeks now since the injection. This time around they took my blood for the PRP, my own fat cells from a small area on my side (which Dr Purita says contain only a few stem cells compared to bone marrow), and bone marrow aspired from the back of my pelvis. I was there at the office most of the day; pain/discomfort was minimal. I was sore for a few days, but not too bad. Obviously no running, or even much walking since the procedure. Dr Purita said it would be several months before I noticed any difference, and 11-12 months before complete healing.<br />
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Biking </h4>
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So, I am biking! Which I am LOVING!!<br />
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Last week was spent at my sister and brother-in-law's home in Asheville, NC. I of course took my bike with me, and I had the best time! The famous Biltmore House and Estate is in Asheville, "George Vanderbilt’s extraordinary home, beautiful gardens, and
Antler Hill Village & Winery, nestled on 8,000 acres in the
mountains of Asheville, NC" (as it is billed on their web site). It was mid-80's and sunny every day, perfect for biking the trails, which there are both paved and dirt/gravel, plus some technical trails in some wooded areas. I really needed a mountain bike, and put my hybrid to the test on some of the trails! <br />
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Some photos of my biking in Asheville:<br />
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Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com9tag:blogger.com,1999:blog-9120851250154935014.post-59190528665455534652013-04-16T19:42:00.002-04:002013-04-16T19:42:50.571-04:00After Boston<span style="background-color: rgba(255, 255, 255, 0);">I read this today and want to share it..</span><br />
<blockquote>
<span style="background-color: rgba(255, 255, 255, 0);">By Stephen Jay Gould in the aftermath of 9/11:</span> </blockquote>
<blockquote>
<span style="background-color: rgba(255, 255, 255, 0);">"The patterns of human history mix decency and depravity in equal measure. We often assume, therefore, that such a fine balance of results must emerge from societies made of decent and depraved people in equal numbers. </span><span style="background-color: rgba(255, 255, 255, 0);"><br /></span><span style="background-color: rgba(255, 255, 255, 0);">But we need to expose and celebrate the fallacy of this conclusion so that, in this moment of crisis, we may reaffirm an essential truth too easily forgotten, and regain some crucial comfort too readily forgone. </span><span style="background-color: rgba(255, 255, 255, 0);"><br /></span><span style="background-color: rgba(255, 255, 255, 0);">Good and kind people outnumber all others by thousands to one. The tragedy of human history lies in the enormous potential for destruction in rare acts of evil, not in the high frequency of evil people. Complex systems can only be built step by step, whereas destruction requires but an instant. </span><span style="background-color: rgba(255, 255, 255, 0);"><br /></span><span style="background-color: rgba(255, 255, 255, 0);">Thus, in what I like to call the Great Asymmetry, every spectacular incident of evil will be balanced by 10,000 acts of kindness, too often unnoted and invisible as the 'ordinary' efforts of a vast majority. </span><span style="background-color: rgba(255, 255, 255, 0);"><br /></span><span style="background-color: rgba(255, 255, 255, 0);">We have a duty, almost a holy responsibility, to record and honor the victorious weight of these innumerable little kindnesses, when an unprecedented act of evil so threatens to distort our perception of ordinary human behavior." </span></blockquote>
Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com0tag:blogger.com,1999:blog-9120851250154935014.post-68573751576296207462013-04-15T23:28:00.000-04:002013-04-16T01:33:37.615-04:00Horrible Day in Boston<div style="text-align: -webkit-left;">
The unthinkable happened today in Boston at the Boston Marathon finish line. Two explosions at about the 4:09 finishing time.<br />
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From The Boston Globe: <span style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969); font-family: Helvetica; font-size: 15px; line-height: 19px; white-space: nowrap;"><a href="http://bostonglobe.com/metro/2013/04/15/three-killed-more-than-injured-marathon-blast/i1aHpicBN4yBv7vh1bfyhP/story.html" target="_blank">Three killed, more than 100 injured in marathon blast </a></span><br />
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Prayer from <b><a href="http://jacobglass.typepad.com/wehoclassroom/2013/04/adapted-from-invocations.html" target="_blank">Jacob</a>:</b><b><br /></b>
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<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="background-color: rgba(255, 255, 255, 0);"><i><span style="text-decoration: underline;"><span style="font-variant: small-caps;">Prayer For The World</span></span></i><i> </i></span></span></span> </div>
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</blockquote>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">God is with us now. There is a Divine Plan for the world.</i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">I believe that God is all good and everywhere present.</i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">I believe in the power of God's love here on Earth.</i></span></span></div>
<div style="text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">I now begin to see the world </i></span></span></div>
<div style="text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">through the eyes of the Christ Consciousness.</i></span></span></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br /></span></span>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">All life is now cradled in God's loving arms.</i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">There is no place on Earth that this Light does not touch.</i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">I now call upon Divine Love to heal our hearts and minds.</i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">This Love is now flowing through every country and nation.</i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">Every man, woman and child is embraced in this perfect love.</i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">There is no poverty, pain, sickness nor lack in God. </i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">This is an abundant universe and there are more than</i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">enough resources for everyone to have all that they need.</i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">Every person and nation now draws to them all that they need</i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">in order to be happy, healthy, safe and loved.</i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">Under the Divine Plan everyone wins and no one loses.</i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">Greed, addictions, anger, prejudice and sickness</i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">all dissolve in the miracle of Divine Restoration.</i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">The need to be right is released and dissolves.</i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">All of nature is being brought into harmony as</i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">the plants, animals and all living things</i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">are restored to their natural state of being.</i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">The citizens and leaders of every nation are now</i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">being awakened to the truth of our Oneness.</i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">All beings everywhere are being lifted up to their highest and best.</i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">We recognize the sacredness of all life.</i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">We are all healed together.</i></span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">Here and now I give my life to God that I may be used as</i></span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">an instrument of healing and change.</i></span></span></div>
<div class="MsoNormal" style="margin-bottom: 10px; text-align: -webkit-auto;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">I recognize my importance in this plan for salvation of the world.</i></span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">May I do no harm. May I help wherever I can.</i></span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i style="background-color: rgba(255, 255, 255, 0);">Let peace begin here with me now.</i></span></span></div>
</blockquote>
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</blockquote>
Thank you, Jacob.<b><br /></b></div>
Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com1tag:blogger.com,1999:blog-9120851250154935014.post-73991599634300322312013-03-12T10:11:00.002-04:002013-03-12T10:11:20.158-04:00What's ImportantI love this, from <a href="http://www.storypeople.com/" target="_blank">The StoryPeople</a>...<br />
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Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com0tag:blogger.com,1999:blog-9120851250154935014.post-63733106417526822742013-02-09T20:29:00.000-05:002013-02-09T20:33:30.720-05:0097-Year-Old Ida Breaks the 100m Record for Women 95 and OlderFrom OWN, this is so inspiring.. and moving. What an amazing woman! Please watch:<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/Z7_X-Gu51xs" width="560"></iframe><br />
<br />Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com0tag:blogger.com,1999:blog-9120851250154935014.post-60719694980447946722013-02-04T13:26:00.001-05:002013-02-04T13:27:17.298-05:00Everyone Needs a Pep TalkHave you seen this? I love it!<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/l-gQLqv9f4o" width="560"></iframe><br />Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com0tag:blogger.com,1999:blog-9120851250154935014.post-7704967441492018622013-01-23T11:22:00.002-05:002013-01-23T11:22:16.875-05:00Black Beans and Rice - Yummy!I posted a while ago about my gluten intolerance <a href="http://www.blogger.com/blogger.g?blogID=9120851250154935014#editor/target=post;postID=6140544419435625755" target="_blank">here</a> (to recap: Three to four years ago I began to suspect that I might have a gluten intolerance. That means my body has adverse reactions to gluten, which is a protein in certain grains (wheat, barley, rye). My whole life I have eaten bread, pasta, and pretty much anything and everything I ever wanted without any problems. But now, ingesting just the tiniest bit of gluten sets off a whole host of symptoms, beginning with neurological symptoms of tingling, numbness, heaviness on the left side of my body, severe fatigue and nausea, severe migraine headache, and then gastrointestinal symptoms of bloating and diarrhea. This goes on for more than a week. So I have gotten very, very good at keeping gluten out of my diet. It's been difficult, because it seems to be in EVERYTHING, and cross-contamination is always a possibility. )<br />
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If I am out at a restaurant or at someone's house.. I have to be absolutely positive that there is NO gluten involved in any way, shape or form in the food provided, or I don't eat. The reactions I get are just too severe; it is just not worth it. My family has learned to accommodate me, which is really great for me! I want to share my daughter Stephanie's recipe for Black Beans and Rice here--delish!<br />
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<div style="text-align: center;">
<b>Stephanie's Black Beans and Rice</b></div>
<div style="text-align: center;">
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<div style="text-align: left;">
<b>2 Tbsp olive oil</b></div>
<div style="text-align: left;">
<b>1/2 cup onion, finely chopped</b></div>
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<b>1/4 cup green pepper, chopped</b></div>
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<b>2 cloves garlic, minced</b></div>
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<b>1 can Goya black beans, undrained</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhUKdsEZ7L1RM75SEuDQ49qDtiE-8Zh_7J6hJmLjuYuBfkYmKNDIRWkAKiWYcChrczkHbWO0XNxacxQyvTFPFmKQeVfMUBZJ33xISRT9_KHtBmyrkTwDrRC0WZuvr1SOIdI_lZRcoVm7OH/s1600/bb2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhUKdsEZ7L1RM75SEuDQ49qDtiE-8Zh_7J6hJmLjuYuBfkYmKNDIRWkAKiWYcChrczkHbWO0XNxacxQyvTFPFmKQeVfMUBZJ33xISRT9_KHtBmyrkTwDrRC0WZuvr1SOIdI_lZRcoVm7OH/s1600/bb2.jpg" /></a><b>3/4 cup water</b></div>
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<b>1 tsp oregano</b></div>
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<b>1 packet Sazon Goya w/o Annatto</b></div>
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<b> Heat oil in a medium saucepan over medium heat. Add onion, pepper and garlic; cook until tender, about 8-10 minutes. Stir in remaining ingredients. Bring to a boil. Reduce heat and simmer 10 minutes. Serve over rice. Serves 4.</b></div>
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Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com0tag:blogger.com,1999:blog-9120851250154935014.post-56728233395168479722013-01-20T18:54:00.001-05:002013-01-20T18:56:14.494-05:00Look What I Found!I had the MOST BEAUTIFUL, WONDERFUL RUN on the beach this morning!!<br />
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I was up early this morning and watched the sunrise..<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAecX8tef06ZXTUMa8YfdidFQQP5JnWRb7pGvOvnkf3eDEghok73Wl3XjfPirGKjbqv-OkQDiuk2t9j4gBVjMTbWxgb2IcpNZTd3yjew_rq55nnT8lwX9KuQ4lEbitF9wIu9PRg12hKu1q/s1600/s.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAecX8tef06ZXTUMa8YfdidFQQP5JnWRb7pGvOvnkf3eDEghok73Wl3XjfPirGKjbqv-OkQDiuk2t9j4gBVjMTbWxgb2IcpNZTd3yjew_rq55nnT8lwX9KuQ4lEbitF9wIu9PRg12hKu1q/s400/s.JPG" width="400" /></a></div>
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Had planned to run later in the afternoon, but it was SO PERFECT out--the sun, the temp, low tide was at about 10am, so at 8am the sand was packed perfectly for a run...<br />
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So that was it, couldn't not..<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7ja4-du0wPFa0gMNOtmtGMidZuuoq65mKAWO_BxjcHGtVqwAx_Zhuh2qbjWBTqwDTytnTFX9z3xAigXQi0SlY_kOYPzR2wCQwcAD1ZNFdN-BP1YPXAeQulC-ASZczz1-paGCpUjq4JNNO/s1600/b.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7ja4-du0wPFa0gMNOtmtGMidZuuoq65mKAWO_BxjcHGtVqwAx_Zhuh2qbjWBTqwDTytnTFX9z3xAigXQi0SlY_kOYPzR2wCQwcAD1ZNFdN-BP1YPXAeQulC-ASZczz1-paGCpUjq4JNNO/s400/b.JPG" width="400" /></a></div>
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Oh, joy! I LOVE running on the beach! And look what I found..<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIfkrJe-rIdlnnKelh1U5sl4xQSDicnhwG0qAdtsfSttIRKQ1VJ8ZcAfSTN8Vmljx9PokiJC1k4C97FIERhYZb3vU6SSzMqYKo1oKfLolsntV7IeqgWhqHGnxMsl11j7MS3QLIW4LAqDgQ/s1600/shell.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIfkrJe-rIdlnnKelh1U5sl4xQSDicnhwG0qAdtsfSttIRKQ1VJ8ZcAfSTN8Vmljx9PokiJC1k4C97FIERhYZb3vU6SSzMqYKo1oKfLolsntV7IeqgWhqHGnxMsl11j7MS3QLIW4LAqDgQ/s400/shell.JPG" width="400" /></a></div>
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Now, this guy is actually quite large, but using my old iPhone camera, you can't really tell.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgzrd-E0Xz4-AW2GGRCgX6w2b5yW25EEOZpIbSJquRwKze8eJ8a0sMtTpUMmH70jhKYLpF-3rc2kLVIKB87SwWQY5PZOJxgFIOtaCoQYlqmbF5flp3Iv3y93LKBp4QaID1CklopgDg1Zc2/s1600/close.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgzrd-E0Xz4-AW2GGRCgX6w2b5yW25EEOZpIbSJquRwKze8eJ8a0sMtTpUMmH70jhKYLpF-3rc2kLVIKB87SwWQY5PZOJxgFIOtaCoQYlqmbF5flp3Iv3y93LKBp4QaID1CklopgDg1Zc2/s400/close.jpg" width="400" /></a></div>
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I turned it over.. and.. the animal was still inside! He was alive! I have not seen a live conch on the beach in years and years! I took a photo... You can't see him, he pulled himself up into the shell, but he's in there!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7tDiUyq9hI4YJgZb6R8-WwD0bQFVQxrZH6aVhRkh4Yui23uC4W5jzjG-3csRHHl9S9-1DM24L419OhQonS5Pn-_WSS7eVFUIK24qPV7zL_iYcyhTRSBLa1poIJvLb9zpndc-pdElMOsN6/s1600/ov.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7tDiUyq9hI4YJgZb6R8-WwD0bQFVQxrZH6aVhRkh4Yui23uC4W5jzjG-3csRHHl9S9-1DM24L419OhQonS5Pn-_WSS7eVFUIK24qPV7zL_iYcyhTRSBLa1poIJvLb9zpndc-pdElMOsN6/s400/ov.JPG" width="400" /></a></div>
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<br />Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com0tag:blogger.com,1999:blog-9120851250154935014.post-16298556270453798442013-01-19T19:29:00.001-05:002013-01-19T19:29:23.325-05:00Need a Change?Here in South Florida, a lot of you have you run your goal half or full marathon. Most of the the rest of the country is in deep winter and won't be starting any real running training for another couple months. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6Sz5x6TjxP795UjsfdJ0VjtUg85ipYJOJLEAZG5kN_3uMt9EZJtlSu6P4QIm6lQwODMgC75aD_hoEFYtwUC_J2aaMHdps6sX2UcbKV4Yoiz1o44UzCoeM38A1ZCPQGWZnLp_3XZZP64OG/s1600/girlw:wts.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6Sz5x6TjxP795UjsfdJ0VjtUg85ipYJOJLEAZG5kN_3uMt9EZJtlSu6P4QIm6lQwODMgC75aD_hoEFYtwUC_J2aaMHdps6sX2UcbKV4Yoiz1o44UzCoeM38A1ZCPQGWZnLp_3XZZP64OG/s1600/girlw:wts.jpg" /></a></div>
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It might be a good time to work on any muscle imbalances you might have.
Get into the gym and do some weight training, maybe work with a
trainer, go to spin classes, yoga, maybe do some P90X or Crossfit.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPD5iKL4eNU34-Ba1vxT_tgqNzFNZ-9BPW7vAMSZx4V3m9OZBS0oqB2Fd9yxt7VlufRkvdvjwjuLDLpqRDe0kiJBxROyJNqkT2IHeQJG7my4FiIkXoBTyUGp4bCOhwCaYztfJ9wK2LPP60/s1600/spin.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPD5iKL4eNU34-Ba1vxT_tgqNzFNZ-9BPW7vAMSZx4V3m9OZBS0oqB2Fd9yxt7VlufRkvdvjwjuLDLpqRDe0kiJBxROyJNqkT2IHeQJG7my4FiIkXoBTyUGp4bCOhwCaYztfJ9wK2LPP60/s200/spin.jpg" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0F368XJWUqi4KWNDrswehelRDOSxSuQZOaxKEAJUCt9Wp077RPyrnt2c83khKFq_7JjWkJQIgcDXmOPNP80kwDbGQi5HCzZ8uwJ5khBDMuSXpMkyYGVD5UUWJOORhBRmQbh6v856IrpSo/s1600/Trainer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0F368XJWUqi4KWNDrswehelRDOSxSuQZOaxKEAJUCt9Wp077RPyrnt2c83khKFq_7JjWkJQIgcDXmOPNP80kwDbGQi5HCzZ8uwJ5khBDMuSXpMkyYGVD5UUWJOORhBRmQbh6v856IrpSo/s1600/Trainer.jpg" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPGTikbeDyiuF_BsHtK28PO7XulW1q97V6BDIh9DiTll0hPdGM7fgGNy09qpFhHQHCOxFW57-tVZEk8CTDBCjEtvFcL0HcYTIyNY2bt3CZaPy334L5Xw1TfzYK1VJ_fvqF5FlcTtJEKPQo/s1600/crossfit.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPGTikbeDyiuF_BsHtK28PO7XulW1q97V6BDIh9DiTll0hPdGM7fgGNy09qpFhHQHCOxFW57-tVZEk8CTDBCjEtvFcL0HcYTIyNY2bt3CZaPy334L5Xw1TfzYK1VJ_fvqF5FlcTtJEKPQo/s1600/crossfit.jpg" /></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggFz-q3pwD3tC0gOvwNQyMKUdar51bQtLWf2M-E_t4vZW1ffuddfRg97AMUtIhKgOlWDQJF6dTr5V6nA1HPyPiAKd3aPuxDdZ6D9UkNZTdq2ahU_g90pVC6H0zLCBwbi81Zk67nL87pybs/s1600/p90x.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggFz-q3pwD3tC0gOvwNQyMKUdar51bQtLWf2M-E_t4vZW1ffuddfRg97AMUtIhKgOlWDQJF6dTr5V6nA1HPyPiAKd3aPuxDdZ6D9UkNZTdq2ahU_g90pVC6H0zLCBwbi81Zk67nL87pybs/s1600/p90x.jpg" /></a>It will help your running to give the speed work a break. Lower your
weekly mileage, and run easy miles. Enter the races, but just run for
fun. <br />
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Or better yet, volunteer at some of those races. Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com0tag:blogger.com,1999:blog-9120851250154935014.post-2052143960680884242013-01-11T08:42:00.000-05:002013-01-11T08:42:42.824-05:00Disney Marathon on Sunday <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjub38qmRUCvfaKdkqUjTiHvDyNzKp9af86nfmjciIjj3njZkJd8oifAPadQsJNXdhco7BoJWfi4Q_W1U-RURIje4s12SgLgHKgdnkLDY5oSUKX21pjXuyMXA21HLTaQZHH0pJevcyiJimA/s1600/disney2013.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjub38qmRUCvfaKdkqUjTiHvDyNzKp9af86nfmjciIjj3njZkJd8oifAPadQsJNXdhco7BoJWfi4Q_W1U-RURIje4s12SgLgHKgdnkLDY5oSUKX21pjXuyMXA21HLTaQZHH0pJevcyiJimA/s320/disney2013.jpg" width="320" /></a></div>
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Sunday will be the 20th running of the Walt Disney World Marathon. So many runners I know have run this one, at least once if not multiple times. It's one of the few Florida marathons that I have not run. One of my runners, Chuck, is running the marathon this year, after many past years of running the half marathon, which is held the day before.<br />
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I hear running legends Bill Rodgers, Frank Shorter, and Joan Benoit Samuelson will be there, along with the outstanding Desiree Davila, and comedian Drew Carey. <br />
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To Chuck, and all who are running Disney this weekend, ENJOY YOUR RACE! Remember why you are running, remember all the training you put in, dig deep when the going gets tough, finish strong! And remember to smile for the camera!Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com0tag:blogger.com,1999:blog-9120851250154935014.post-33177551082602535832013-01-08T22:35:00.000-05:002013-01-08T22:37:43.418-05:00My SisterI have the most wonderful sister.<br />
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I just received (another) book in the mail from her. And I can't wait to start reading it tonight.<br />
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My sister is two years older than me.<br />
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When she was six and I was four, she would come home from school and teach me everything she learned that day.<br />
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That's how I learned to read.<br />
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And I am a voracious reader. I LOVE to read. That and running..<br />
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One year, a few years ago, for my birthday, she sent me a book every month that she thought I would like.<br />
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That was a good year!<br />
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My sister is an English teacher, has been for years and years, in the public school system in Asheville, North Carolina. She helps (or tries to at least) get kids to understand the joy of books.<br />
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I love my sister.Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com1tag:blogger.com,1999:blog-9120851250154935014.post-83404437283663110712013-01-02T12:30:00.001-05:002013-01-02T12:31:51.484-05:00Life ChangesI haven't been posting very much lately, as I have been going through some life changes. Learning and growing in many ways, different ways.. reading and studying and practicing... a lot of spiritual stuff and learning how to quiet my mind, go within, meditate.<br />
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I recently finished reading a fascinating book by neurosurgeon Eben Alexander, MD, <i>Proof of Heaven A Neurosurgeon's Journey Into the Afterlife. </i>You have probably read and heard about near-death experiences. As someone who thought he should "know" that, although these episodes seem very real to the persons having them, they are easily argued away by all sorts of scientific explanations. That was until Dr Alexander contracted a rare form of meningitis, went into a coma and, for a week was close to death himself. Everyone had given up on him surviving, thinking that even if he did his brain was so damaged that he would be mostly in a vegetative mental state and need round-the-clock care. Dr Alexander suddenly awakened after that week-long coma, and had an amazing complete recovery.<br />
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His book details his journey into the "afterlife." Here's a short video I found of him speaking about his experience. Please watch.<br />
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<iframe allowfullscreen="allowfullscreen" frameborder="0" height="360" src="http://www.youtube.com/embed/mW_dxq-KaME" width="480"></iframe>
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You can get his book from Amazon.com:<br />
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<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?t=run2joy-20&o=1&p=8&l=as1&asins=1451695195&ref=tf_til&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr" style="height: 240px; width: 120px;"></iframe>
Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com0tag:blogger.com,1999:blog-9120851250154935014.post-35061254084031402722012-12-01T10:16:00.001-05:002012-12-01T10:16:26.700-05:00What's Your To-Do List Today?<div class="separator" style="clear: both; text-align: center;">
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I came across this in one of my little inspirational books today while cleaning up my desk..<br />
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The (REAL) To-Do List<br />
<ul>
<li>Sing</li>
<li>Smile at strangers</li>
<li>Keep learning</li>
<li>Notice kindness</li>
<li>Eat ice cream</li>
<li>Hope</li>
<li>Count your blessings</li>
<li>Laugh</li>
<li>Love</li>
<li>Love some more</li>
</ul>
Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com0tag:blogger.com,1999:blog-9120851250154935014.post-54939792314170269412012-11-18T09:45:00.001-05:002012-11-18T09:45:42.037-05:00 RUN<div class="separator" style="clear: both; text-align: center;">
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<br />Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com0tag:blogger.com,1999:blog-9120851250154935014.post-42805799031870780042012-11-06T13:39:00.002-05:002012-11-06T13:53:55.411-05:00Running in the Dark<div class="separator" style="clear: both; text-align: center;">
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Now that Daylight Savings Time has ended for the year, a lot of you who run after work will be running in the dark, at a time when there are lots of cars out there on the roads. If you are running on the road, make sure you are facing traffic, so you can see the cars coming at you. Also, help drivers see you by wearing bright-colored and reflective clothing--things that illuminate when light hits them.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ0LTvj_LEu-5NG77ZStt6JejGPOiYZwMGAr0InlGbqZSh3f6M7sncHBmGXV4ffN50NaXBV7G5bvHdxKc3S57Hj2TFvU7aeYNxF3xXPu9rWrqBU1O_Pw3ekluA9TYWWdbdoTPOp9el0BWi/s1600/misc.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ0LTvj_LEu-5NG77ZStt6JejGPOiYZwMGAr0InlGbqZSh3f6M7sncHBmGXV4ffN50NaXBV7G5bvHdxKc3S57Hj2TFvU7aeYNxF3xXPu9rWrqBU1O_Pw3ekluA9TYWWdbdoTPOp9el0BWi/s1600/misc.JPG" /></a>You might also get a clip-on red light that flashes and that you just clip onto your clothing somewhere. If the roads are not well lit and you are afraid you might trip or run into something, you might think about getting yourself a headlamp.Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com0tag:blogger.com,1999:blog-9120851250154935014.post-71249034039936839382012-10-22T09:40:00.000-04:002012-10-22T09:40:00.115-04:00Running Inspiration<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/ldpVRz3Tgro" width="560"></iframe>Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com2tag:blogger.com,1999:blog-9120851250154935014.post-3547732249900336962012-10-16T11:38:00.005-04:002012-10-16T11:38:59.416-04:00<div class="separator" style="clear: both; text-align: center;">
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<br />Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com0tag:blogger.com,1999:blog-9120851250154935014.post-23369445480532671912012-10-09T13:50:00.000-04:002012-10-09T17:45:22.495-04:00Course Record for Chicago Marathon, First-time Marathon Wins at LakefrontEthiopia's Tsegaye Kebede broke the course record in Sunday's Chicago Marathon with a time of 2:04:38. Read The Science of Sport blogger Ross Tucker's indepth analysis of the entire marathon <a href="http://www.sportsscientists.com/2012/10/chicago-2012-live-splits-and-thoughts.html" target="_blank">here</a>.<br />
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Up in Milwaukee, area local Paul Zdroik won his first marathon in the time of 2:27:09, and on the women's side, Jacqui Giuliano did the same, with a winning time of 2:55:07. Tom Held provides an excellent report on the Lakefront Marathon <a href="http://theactivepursuit.com/lakefront-marathon-redemption-for-giuliano-and-victory-for-zdroik/" target="_blank">here</a>.<br />
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I roamed around enjoying the marathon atmosphere down at the last couple miles and finish of Lakefront, taking lots of photos:<br />
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<br />Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com0tag:blogger.com,1999:blog-9120851250154935014.post-21227649716397315582012-10-06T19:06:00.000-04:002012-10-06T19:45:42.882-04:00Marathons Tomorrow - Chicago and Milwaukee's LakefrontTwo great marathons tomorrow morning--the prestigious Chicago Marathon and Milwaukee's Lakefront Marathon.<br />
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The Chicago Marathon was first run 35 years ago and was called the Mayor Daley Marathon. From about 4,200 runners that year, the marathon has grown to approximately 45,000 participants in this year's event, with some 1.7 million spectators expected to watch along the streets of downtown Chicago.<br />
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Elite athletes to watch are:<br />
<ul>
<li>On the women's side, Liliya Shobukhova from Russia, winner of the last three Chicago Marathons,</li>
<li>Men's Boston Marathon champ, Kenyan Wesley Korir, and</li>
<li>Tsegaye Kebede from Ethiopia</li>
</ul>
<embed allowfullscreen="true" allowscriptaccess="always" flashvars="v=http%3A%2F%2Fwww.nbcchicago.com%2Fi%2Fembed_new%2F%3Fcid%3D172808501%26path=${encodedPath}" height="324" src="http://media.nbcchicago.com/designvideo/embeddedPlayer.swf" width="576"></embed> <br />
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Milwaukee's Lakefront Marathon, which I ran back in 2003, is a really nice little marathon. It start north of the city in Grafton at the local high school and eventually runs down the Lake Michigan lakefront ending up at Veteran's Park right on the lake. Interesting news items from Lakefront's website can be found <a href="http://www.milwaukeelakefrontmarathon.org/lakefront/NewsMedia.htm" target="_blank">here</a><br />
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It will be a little chilly for both marathons tomorrow, high
temp forecast for Chicago is 54 degrees while Milwaukee only 51 degrees.Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com1tag:blogger.com,1999:blog-9120851250154935014.post-29481654634386373902012-09-21T09:58:00.000-04:002012-09-21T14:03:23.498-04:00Using Caffeine as an Ergogenic AidIn previous posts I have talked about how to optimize your training by: <br />
<ul>
<li>making sure you take enough recovery time from your hard workouts and long runs,</li>
<li>developing good nutritional practices both pre- and post-workout, </li>
<li>getting the proper amount of sleep for your body, and </li>
<li>managing the other stresses in your life.</li>
</ul>
You can also use certain ergogenic aids to your advantage in training and racing. And, no, I am not suggesting you do anything illegal. Ergogenic aids include anything you use externally to enhance performance, and include nutritional, physical, psychological, physiological, and pharmacological aids. Examples include:<br />
<ul>
<li>Nutritional - Proper pre- and post-workout nutritional timing</li>
<li>Physical - Lighter weight running shoes and lighter more sweat-wicking clothing</li>
<li>Psychological - The use of visualization and mantras </li>
<li>Physiological - Blood doping (NOT recommended!)</li>
<li>Pharmacological -Anabolic steroids (NOT recommended!), Human Growth Hormone (NOT recommended!), amphetamines (NOT recommended!), and caffeine</li>
</ul>
Here I am going to talk about the use of caffeine as an ergogenic aid. <br />
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Studies on caffeine used as an ergogenic aid over the past 20 years have shown positive benefits for endurance exercise in both time trials and time to exhaustion. Though fewer studies have been done with caffeine and high intensity exercise, some recent research has shown positive effects on activities lasting one to seven minutes resulting in fatigue, i.e. cycling, treadmill sprinting, rowing.<br />
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<b>Mechanism of Action</b><br />
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Caffeine is a drug, it is a stimulant, and used to be on the banned list
of the IOC (International Olympic Committee). It was removed in 2004,
likely because the amount needed as an ergogenic aid is 5/6mg/kg body weight, which
produces urine values of caffeine that are less than what the IOC limits
were. Caffeine stimulates the central nervous system, and the effect on the cerebral cortex enables us to think clearer, concentrate better, and perceive exercise as easier (lowering Rate of Perceived Effort - RPE), thus allowing us to feel less fatigue.<br />
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In endurance events, caffeine ingestions releases fatty acids from adipose stores to be used by the working muscles sooner than normally would happen. This delays fatigue by sparing limited amounts of muscle glycogen. During intense exercise, caffeine promotes release of calcium ions in the muscles to enhance muscle contractility.<br />
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<b>Dose and Timing</b><br />
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Research shows that positive benefits occur when the dose is about 5-6 mg/kg body weight, but no further advantage at doses over 6 mg/kg body weight. There is some evidence of benefit at 2-4 mg/kg body weight. Studies also show that peak concentration is seen in the blood at 60 minutes after ingestion of caffeine, so you should take your caffeine about <b></b>an hour before performance.<br />
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<b>Form Matters</b><br />
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Many of us take our caffeine in the form of coffee (yes please!), but
research has shown that, for some unknown reason, caffeinated coffee is not nearly as effective as pure caffeine in producing the positive
ergogenic results. BUT, the energy drink Red Bull DOES produce the same
results as pure caffeine in capsule form.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5bD80ZzGNg8p-2IIlPlQINvcdY2ndVt8swaoSJawKYCt3G_RZnWqxXof_w4Zmh5XnY7b5G1j0GxlFttu0gb68ZxX7AS3m4eqjHsAPWP2GH_zes6MGtTzX1a0NfknU6F2zuFPYukV0BrhX/s1600/rb.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><b>Takeaway </b>- Caffeine may be used for better performance in both endurance and high intensity exercise, taken in either capsule form or in the energy drink Red Bull, and ingested about an hour before your exercise activity.Joyhttp://www.blogger.com/profile/04800124378543153506noreply@blogger.com0