45 lessons life taught me

Written By Regina Brett, 90 years old, of The Plain Dealer, Cleveland, Ohio

To celebrate growing older, I once wrote the 45 lessons life taught me. It is the most requested column I've ever written. My odometer rolled
over to 90 in August, so here is the column once more:


1. Life isn't fair, but it's still good.

2. When in doubt, just take the next small step.

3. Life is too short to waste time hating anyone.

4. Your job won't take care of you when you are sick. Your friends and parents will. Stay in touch.

5. Pay off your credit cards every month.

6. You don't have to win every argument. Agree to disagree.

7. Cry with someone. It's more healing than crying alone.

8. It's OK to get angry with God. He can take it.

9. Save for retirement starting with your first paycheck..

10. When it comes to chocolate, resistance is futile.

11. Make peace with your past so it won't screw up the present.

12. It's OK to let your children see you cry.

13. Don't compare your life to others. You have no idea what their journey is all about.

14. If a relationship has to be a secret, you shouldn't be in it.

15. Everything can change in the blink of an eye. But don't worry; God never blinks.

16. Take a deep breath. It calms the mind.

17. Get rid of anything that isn't useful, beautiful or joyful.

18. Whatever doesn't kill you really does make you stronger.

19. It's never too late to have a happy childhood. But the second one is up to you and no one else.

20. When it comes to going after what you love in life, don't take no for an answer.

21. Burn the candles, use the nice sheets, wear the fancy lingerie.Don't save it for a special occasion. Today is special.

22. Over prepare, then go with the flow.

23. Be eccentric now. Don't wait for old age to wear purple.

24. The most important sex organ is the brain.

25 No one is in charge of your happiness but you.

26. Frame every so-called disaster with these words 'In five years, will this matter?'

27 Always choose life.

28. Forgive everyone everything.

29.. What other people think of you is none of your business.

30. Time heals almost everything. Give time time.

31. However good or bad a situation is, it will change.

32. Don't take yourself so seriously. No one else does.

33. Believe in miracles.

34. God loves you because of who God is, not because of anything you did or didn't do.

35. Don't audit life. Show up and make the most of it now.

36. Growing old beats the alternative -- dying young.

37. Your children get only one childhood.

38. All that truly matters in the end is that you loved.

39. Get outside every day. Miracles are waiting everywhere.

40. If we all threw our problems in a pile and saw everyone else's, we'd grab ours back.

41. Envy is a waste of time. You already have all you need.

42. The best is yet to come.

43. No matter how you feel, get up, dress up and show up.

44. Yield.

45. Life isn't tied with a bow, but it's still a gift.

VCM itinerary for the weekend

As I get ready to pack the essentials, get in those last easy runs and try to stay off my feet, I realize that I am anxious for this day to be here. How exciting for the weeks and weeks of training to finally be put to the test. It is the light at the end of the tunnel. I look at all the information from the ACS and from Zeke at VCM elite runners and put my timing together.... here it is all below. Wish me luck - - and click the link on the side bar of the blog if you haven't already and support my efforts for the American Cancer Society!

Vermont City Marathon
May 22& 23, 2009
Sheraton Hotel & Conference Center
Burlington, VT


Nancy Cook & Family Agenda:
Saturday am – leave home by 9 am arrive by 12:30 pm
1:00 – Course preview
3:00 – Technical meeting in Hospitality Suite
3:45 – Walk to Hope Lodge
4:00 – Hope Lodge Reception
5:00 – Leave Burlington for Georgia
6:00 – Dinner and Relax!

Sunday am
5:15 am – Leave for Burlington
6:00 – Arrive to start line (details below)
8:00 am: Start
11:15 – Finish! 
11:30 – Find Steve & Family
12:30 – Lunch / Brunch with Family
(unless I win first master?)


Friday
Expo
Friday 4 – 8pm & Saturday 9 am – 7pm

AT THE SHERATON HOTEL AND CONFERENCE CENTER
Burlington, VT


Saturday May 23rd

10:00 a.m. to 5:00 p.m. & after the pasta dinner – Hospitality Suite open.

9:00 a.m. to 4:50 p.m. – Seminar Sessions in the Diamond Ballroom at the Sheraton. Just upstairs from the Expo.
* 11:00 to 11:50 – Mile by mile course preview slide show
* 1:00 to 1:50 – Course preview again

3:00 to 3:45 – Technical Meeting in Hospitality Suite
Note: Before and after the meeting you are welcome to prepare your special drink bottles. Please bring your own bottles if possible, but we will have some available, along with decorating materials and markers.

8:30 p.m. – Deadline for turning in special drink bottles at the Hospitality Suite. You may place your bottles at any or all of these six specified locations: miles: 4.9, 9.3, 13.0, 16.9, 20.9, & 24.6. They will not be refrigerated and we will put them out on the course early in the morning.
Sunday May 24th

5:45 a.m. Meet in Sheraton main lobby for Transportation which DEPARTS PROMPTLY at 6:00 (Or you may drive your own car) to Main Street Station for pre-race preparations and bag drop. (Note: You will be in a quiet location at On Track Fitness, on the lower level, with only invited runners and close access to bathrooms.) From here it is a 3/8 mile walk up a steep hill to the start, for which reason we will be shuttling back and forth from 7:00 to 7:20. Leave your gear bag here; you will be coming back for it after you finish and there are showers and towels available for you.
Up near the start we have a collecting point which is between, and close to both, the start line and the facilities. We have ‘guarded’ bathrooms in the bandstand, where you will have front-of-the-line privileges. After we walk you out to the start, we will collect your sweats and take them to the finish line.

8:03 a.m. – Runners’ Start at Battery Park

10:10 a.m. to 3:00 p.m. – Finishers and Festivities at Waterfront Park
¬¬¬¬¬¬¬¬¬¬¬¬___________________________________________________

American Cancer Society Information:
Bill Rogers at Fleet Feet
Marathon Pro Bill Rodgers will be speaking and signing books at Fleet Feet Burlington (our Running Store Partner) on Friday from 1pm to 3pm! He is truly an inspiration and sure to get you excited for Sunday’s run. If you do make it, tell the crew at Fleet Feet you are with American Cancer Society and get a free pair or running socks! Fleet Feet is at 76 Pearl St, Essex Junction, VT

EXPO
We will have an American Cancer Society booth at the expo this weekend (Booth #20) Please make sure to stop by and say hi – it’s also a chance to turn in any offline funds raised, collect your goodie bags and learn more about all the great work you are supporting in your fundraising efforts!

Hope Lodge Reception
We are hoping you, along with your family and friends can all join us on Saturday at 4pm for a small reception at the Hope Lodge in Burlington, VT. A group of us will walk over from the Expo at 3:45pm (it’s a quick and easy walk from the Sheraton)

We will have some light refreshments and a few speakers you don’t want to miss! It will be a terrific chance for all of us to get to know each other a bit better and get excited about the big day ahead. Our reception will be over in time for you to make it to the VCM Pasta Dinner at 5:30 and begin your official carb loading.

Hope Lodge is located at 237 East Ave in Burlington. Please RSVP as soon as possible so we can plan accordingly.

Cheer Stations
Look for a Team of American Cancer Society Volunteers cheering you on just past mile 10! They will have water and orange slices and the ever popular cow bells and thunder sticks! Please invite your family and friends to join us – the more the merrier! Info below:

LOCATION Mile 10.5 – Corner of Locust St and Pine St

DIRECTIONS Recommended to come in from 1-89 as to avoid downtown traffic/road closings
Take exit 13 off 1-89, merge onto I-189 W toward US-7/Shelburne/Burlington - 1.6 mi
Take the exit toward Burlington - 249 ft
Turn right at Shelburne Rd/US-7 - 1.0 mi
Make a U-turn at US-7/S Willard St - 95 ft
Turn right at Locust St, Road Dead Ends into Pine St.
PARKING On Street Parking along Locust Drive and surrounding side streets

Finish Line Tent
The American Cancer Society has a tent set up at the marathon finish line at Waterfront Park. We will have onsite massages, collateral distribution, giveaways, raffle items, and more! We hope you will come see us after your finish. Feel free to make it the meeting spot for friends and family.

The Interview - for Charity Runner

Why are you involved with Charity Runner? (For example: how did you first hear about the program, what inspired you to select the American Cancer Society as your charity of choice, etc.)

My career with the American Cancer Society has been for 15 years raising the much needed funds in the fight against cancer through various events. Daffodils, Jail & Bail, Ski Races, Making Strides against Breast Cancer & Relay For Life. Nationwide we have raised in excess of $18 million this past year partnering with various corporations, volunteers and staff teams across the country in directing our Relay For Life National Corporate Team Program. I know and love this organization that every dollar we raise is spent wisely, goes to support our mission of fighting cancer, finding a cure through research and increasing the quality of life for cancer survivors.

Charity Runner has been in Illinois where I have run the Chicago marathon twice, and I have supported friends through this event in the past. But not until now have I realized that this passion I have for running, getting faster and stronger is a natural match for my work in raising funds for ACS. Now, through Charity Runner – I combine my passion of running with my passion to find a cure for cancer, to honor my friends and volunteer leaders who are cancer survivors – like my dear friend currently battling cancer and in chemo - - Mary Beth Reddell. It is her fight that is fueling me – motivating me in my marathon training, and my quest to raise more donor dollars.

How many years have you been involved with Charity Runner and the American Cancer Society?

This is my first Charity Runner - but I have been involved with the American Cancer Society for the past 15 years as a staff person covering first 5 counties in Western NH as an Area Director, then off to Colorado as a Relay For Life Specialist in Boulder, Fort Collins and Greeley. I moved back home and became a trainer with Relay in the New England Division and then started with the National office 9 years ago in the Relay For Life Business Unit, then moving into the Employer Initiative department as the director of the Relay For Life National Corporate Team Program. I work with 40 companies nationwide to internally promote and recruit 50 - 2000 teams in their company. It is an amazing organization to work for as I have seen so many survivor stories of hope and know that the Society is doing due diligence in use of the donor dollars to make a difference and FIGHT this disease. I am very very proud to be a director in this organization. I get up every morning knowing that what I do is bringing us closer, each step, in pace to win - beat this disease.

How many years have you participated in local road races or marathons?

This is my 21st marathon – I have been participating in these type races since 1984 - when I ran in a triathlon with Warren Duty and Glen - Warren was so hung over he did not show up to run and I had to swim and run. Since then I have been doing the full triathlon, because biking was my favorite of the three. Thanks Warren! IF you count the years... that means I have been competing for 25 years. I have been sponsored in the by Power Bar, The Pasta Pot, Briko, and GU. Currently I have no sponsors attached, but have appreciated all my support in the past. It is a lot of funds in equipment, race fees, and travel as I compete nationwide in events. I am really lucky to have such a supportive family.

Is this your first time running a marathon? If so, what will your training schedule look like?

I have completed 4 ironmans (my best in under 12 hours with a 3:50 marathon at the end) and too many 1/2 ironmans, 1/2 marathons to count! :)

I have run Boston 4 times 2007 (3:05)1990(3:51), 1993 (4:16), 2002 (4:10) 2007
I have run the VT City marathon 3 times, this will be my fourth VT. City marathon
VT City Marathon – 1993 (3:33), 1994 (3:27:14), 1999 (3:35)
Training - run long on the weekends, follow the Hal Higdon training plan - and try to get in as much speedwork as possible. Trying to listen to my body, take in the advice of my nike plus coaches on my Ipod and keep a steady training schedule.

How will you fundraise for this event?

Online fundraising, writing letters and involving people in my training and success. I also have a birthday coming up and hope to combine some additional funds after the race. I think it is best to communicate to those that support you mentally in your every day life and those that have made donations and keep them posted on your training and results. Not everyone has it in them to run a marathon, so it is great to share the experience. Make it personal - to me, share why I am involved and fighting cancer and at the same time ask my circle of friends and family to dig deep and realize how it may have touched their lives. The more I raise, the more I can make a difference. Please click on this link and make your donation today! :)

Do you have a personal connection to cancer? If so, please explain:

I know of so many friends and volunteers that have been fighting this disease multiple times I don’t know where to begin. As staff for the American Cancer Society we have this exercise at meetings where we light a candle and go around the room and everyone shares “why they Relay”. I cannot help but to shed a few tears before my time to speak and share about my friends, Susan, Mary Beth, Keith, Chester, and the list goes on…. We need to fight this disease. When I get a wish (whether it is on a birthday cake, or when the chair stops on the wheels at the ski slope) I wish for a cancer free world.

I am dedicating my marathon to Mary Beth Reddell - here is the story to share with you about why this dedication is so important to me.

Did you use an American Cancer Society program or service during your diagnosis and treatment? Please check all Society programs and services that apply.

 Road to Recovery  Called 1-800-ACS-2345 for help
 Reach to Recovery  Visited www.cancer.org for information
 Look Good. . .Feel Better  We Can Weekend
 I Can Cope  Adventure Weekend
 Patient Service Center
 Other - please elaborate:

I have seen all of these services in action and have recruited volunteers for them all and have seen so many people benefit from the services as well. I have had the opportunity to go to the NCIC call center in Austin - it is amazing the training, the knowledge, the resources and the dedication of the operators answering those calls for help - 24 hrs a day, 7 days a week 365 days a year...

Special Characteristics: (Anything else that would be beneficial for us to know in order to promote your story?)

I have an elite master number in a front corral and hope to do well at this race. My goals are simple, to stay healthy, to grow stronger each day, to motivate others to be healthy and take up exercise as a daily regime. I am a competetive person and love to win. My times in recent past should place me in the top five for the master women. Click here for my resume of results.
AND Wish me luck!

First place Master at Big Lake 1/2!

Great news to report on my placing from this past weekend at the Big Lake Half Marathon in Alton Bay, NH.

It was great weather - just perfect for running! I started out fast - second place for the first 5 miles, and then I slowed on that long uphill - it is wide open highway, no people and just up up up... Once you get in the back road it is more turny and that is where Steve met me on the bike. It was so great to have him there coaching / pushing me with small bits of encouragement. I pushed to the finish and that last girl working to pass me - did NOT. Yeah. These girls that were in the top placing were pretty fast - 1:24 was the winning time for female. There was only one girl in her 30's ahead of me - - so I am feeling pretty great for my finish time. Without much speedwork or racing prior, and a few extra pound (my excuses...) - I think I really had a great showing for the day!

Results
1:34:32
11th woman
1st master - out of 97 (40-50) or out of 56 (40-44)
974 runners


I made a little comment after I finished about getting faster when you get older. Good for a discussion on why ..... is it focus? Is it priorities? Is it diet and learning from your experiences?

Learning from this past race:
1. ALWAYS be prepared - Steve dropped me off at the school and I had my flip flops on... yes... he had a tough time finding a parking place and didn't get right to the school. I was freaking out - thinking I was running in flip flops! Oh no.... He got to the school and I let him know I left my sneakers in the car. My GU, and everything was there too - but I was most concerned with my sneakers. :) I walked to the start area in flip flops and he took the bike back and met me near the start. CRAZY! Stress. Don't let that happen to you!

2. GU is good - need to have energy - even if it is only one GU (or gel of choice) for a 2 hour race. They say 1 every 40 min for best performance and it works! I have learned that. Well - I left my GU and they gave out gels at the 9 mi mark (whew!).

3. Wear those strap timers tight on your leg. This is the second time I have had that velcro strap on my leg and it slid to the back of my achilles and cut through my skin. I was bleeding at the end of the race and needed a band aid and it really hurts to shower! :)

4. Pacing is important. I love to start out fast and take inventory of the runners. It helps my motivation, although starting fast is not always the best thing it keeps me moving faster! So - once you settle into a pace, think of tricks to get and keep that pace moving. Think of your favorite song beat or match your breathing with your leg pace in some type of rhythm. It really works for me.

5. Hydration is key - drink water starting a day before... and all week... make it a habit for your life actually. During a race, drink on the way, drink at at least every other stop or every stop (even if it is just a swish and spit...) No need to stop running, grab it on the run and take a small sip to keep you going.

6. Music is motivational - I decided that I need a CD of my "power songs" to listen to in the car on the way to the race. I love music - it really keeps me going.

That is my thoughts on this past race. Getting ready for VT City - so more thoughts to come!

Reflections: Prepping for Big Lake 1/2

The Big Lake 1/2 is tomorrow at 8 am. We are staying with Tina, Chris, Lily & Nick in their new home in Concord, NH. Pretty psyched about this race as it will give me a good indication of what level I am running in prep for the marathon - now a little over 2 weeks away.

Here is a link to my race here 2 years ago. This will be my 3rd Big Lake 1/2 - I remember the time before going up to the race alone and racing in the rain... nasty.

So in thinking about goals, I consider my PR of 1:28:48 (set on this course 2 years ago) and my last 1/2 marathon time in Hollis at the Applefest where I ran a 1:32:30. Although as I recall I was not really pushing too hard at that race.... Not quite getting the killer instinct for some reaon.

My goals:

I do the 3 goal option to be as mentally competitive as I am it really keeps me
focused and ok with my final, whatever that may be...

Big Lake 09:
"The planets are aligned and the gods are smiling" time: 1:25:00 - What the heck, give it my all, dig deep, remember all those power songs, get some sleep tonight and think about the champagne on the boat to celebrate victory! :)

"Considering all my times and averages" this is a more realistic top goal: 1:28:08 (just one up to beat that PR)

"It's just not the day to hit my PR .... I haven't been racing this year, my training is at a taper and my mind isn't in race mode - and those paved roads kill my legs: 1:30

Think of me at 8 am Monday morning - and send me ALL your strength and speed - I
will need it!

My Charity Runner Story in Honor of Mary Beth Reddell

"I share my story, because I can... In the circle of life, we All touch eachother"
Mary Beth Reddell, American Airlines, National volunteer leader, Relay For Life

I want to share my story - my story of will, of dedication, committment, training, years of racing, competing and the hours of time that I have put in preparation for the upcoming race day - another day at the start line of a race, this time a marathon - the Vermont City marathon.

It doesn't always come easy, getting out of bed each morning, being motivated by my loving husband, Steve (who yells at me to get my _____ going and catch those ponytails!) and my rambunctious "full of energy" son to the each race, looking for that "me" time to put myself to work - to increase in mileage, speed or endurance as a whole.

But when I can perform like I have proven in the recent past - with a seventh place master finish with a 3:05 at Boston and then 7th master again in San Fransisco at the Nike Woman's marathon this past fall. I qualified in 2008, at age 43 for the World Championship 1/2 ironman and the US National Championships for the Olympic distance - - on my own raw talent, because anyone that really knows me, knows I am of the "less is more theory". I am self coached with my Ipod nano, my training buddy Oakley (the yellow lab) and the support of my family. I research training plans online, communicate online with other runners and just get up and put my feet on the pavement each and every morning.

This story of will and results is something to share, but now as I dedicate this run to the American Cancer Society through Charity Runner - recently renamed DeterminNation - to make a difference in the lives of others.... through donor dollars generously given in my quest to run this marathon. I think about the word determination. The determination of athletes in endurance events, making a difference through the work of the American Cancer Society in the nationwide fight against cancer, all cancers, improving the quality of life of cancer survivors, supporting caregivers and community members working to find a cure for this disease.

This is a cause that truly motivates me - - and I realize is about the journey of those cancer survivors that I want to honor and dedicate my race.

“Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.” - Gail Devers

So now as I tell my story - I want to share the story of a national volunteer leader that I have had the pleasure and the honor to get to know and care about deeply. Through her story of survival - - of cancer - - her DetermiNation - - to fight - - gives me the power to fight harder, to raise more money. In my 15 years with the Society, it is survivors like her that drive this home for me, for all - - to truly fight, make a difference and hope to some day rid this world of cancer. I have decided to dedicate my marathon - my DetermiNation as a Charity Runner for ACS in her honor.











This is the American Way Magazine article from a couple of years ago... has some examples of how she uses humor "chemo carwash" above that shows the humor and strength of this amazing woman - she is a "Hero of Hope" in Texas, the High Plains Division - - and is a true fighter - - determined to the core - - a true role model and someone I truly respect and admire.

A couple of weeks ago (just fresh out of another round of chemotherapy) was the annual "Executive Idol" where she and two of her friends including one of the VPs dressed up like ABBA and sang super-trouper during the Executive Idol contest at AA the day of the Relay they all participate in! She raises thousands of dollars through her own Relay team and multiplies that by making one on one visits to hubs to get others in American Airlines rallied around the cause. Truly amazing.

I don't even know how many times she's lost her hair, her fingers have a constant tingling sensation (or did anyway) her hair fell out but at one point her eyelashes grew so much she kept having to cut them, her taste buds are constantly messed up, but she is alway fiesty and always positive so even her articles don't share negativety or sadness, they are always upbeat! This picture of Mary Beth was when we recognized American Airlines for their accomplishments as a part of the National Team Program. Her comment to me was that she "loves the photo because she chemo and her lashes were long due to the side effects...it was freaky!"

From Hero's of Hope program in High Plains - MB shares her story:

This is from MB's care page:
My story is very simple. I was diagnosed with stage 4 colon cancer at age 41. I didn't have the trendy cancer - I had an old people disease! IT was in my colon, abdomen, and liver - they said there was no cure and gave me a "pat" on the head dismissing me - as if they assumed I was going to die. That made me very angry - as I thought God was the only one who knew when the time would come for me to go. That was almost 4-1/2 years ago. I've had six major surgeries. Countless chemos and radiation. I've fought it off 4 times and its back again for another round. This time its in my lung and back in the liver. I'm giving it all I have and with the love of my friends and family - I will win the fight. This fight also gave me the chance to connect with the American Cancer Society and I am a Hero of Hope, a spokesperson for ACS and the Relay for Life. Having cancer changed my life, and through my struggles I have been blessed with all of you.

I share my story because I can, and through the circle of life, we all touch each other.

More to come on my dear friend, stellar ACS volunteer and cancer survivor - Mary Beth. Stay tuned.....

Race Resume - April 2009

2008 Race Result Highlights
Boston Marathon - 3:18:35 - 3972 overall - 64 in division - 381 female
Nike Woman's Marathon - 3:22:24 - 23rd female, 33 overall

Mountain Goat Series Female Overall Winner - 6 race series
Top honors winning the series with 461.17 points.
Series placement: 2nd at Loon, 4th at Cranmore, 7th at both Northfield and Pack Monadnock, and 10th at Wachusett.

Applefest 1/2 marathon: 1:32:30 - 48th overall -2nd in age, 6th woman overall out of908 finishers


2007 Race Result Highlights
70.3 World Championship, Clearwater, FL 33/63 in age group - 5:18 finish time (11/07)
70.3 Timberman 2nd in age group, Gifford, NH - 5:15 finish time
Chicago Marathon (3:26:13)- 896 overall - 128 female - 15th in age group (10/07)Boston Marathon 7th overall master woman. 1626 overall(4/07)
4th master ING Atlanta, Georgia 1/2 marathon (3/07)
1st overall woman - Swanzey, NH 1/2 marathon (9/07)
4th woman, 1st in age - Greenfield Triathlon USAT Club Championship (8/07)
Ranked 144 USAT for 40-44 female age group (2007)
USTS National Olympic Distance Triathlon Championship (6/07) 191/475 in age)


2006 highlighted results:
Chicago Marathon: (3:14:38) – 2161/38,000 overall – Gender 263 – Division 35
Tufts 10K for women, Boston, MA: (42:23) 88/7000 overall – 14/1348 age group
FIRM MAN ½ Ironman, Narragansett Bay, RI (5:09:51) – 9th woman – 3rd in age – 118/641 finishers
Swanzey NH Covered Bridge ½ marathon – (1:31:01) – 4th woman – 1st in age – 21 / 311 finishers
CIGNA 5K, Manchester NH: (20:04) – 16th woman – 2nd in age - 4260 finishers
Sea to Summit (12 mi kayak, 90 mi bike, 9 mile run up Mt. Washington) – 10:36:24 – 2nd woman
NETS Fairlee, VT: (1:47:12) – 4th in age – 117/ 467 finishers


4 time Iron man competitor
Iron-man Triathlon –swim 2.4 mile, bike 112 miles, run -6.2 miles
PR – 11:52:01
1990 - Sunapee, NH (12:59)
1991- Sunapee, NH (12:36:41)11th female
1994 -Martha’s Vineyard (12:15:42) 9th female
1996 -Sunapee, NH – 11:51 – 2nd place female


Marathons – 26.2 miles
Competed in 19 marathons including:
Chicago - (October 2007) -3:26
Boston (April 2007) - 3:05:59
Chicago (October 2006) – 3:14:38
Montreal, Canada (3:35)
Cape Cod, MA (3:45)
Hartford, CT – (3:40)
Disney Marathon, Orlando, FL (3:53)
Portland, ME- 2004 – (3:41)
VT City Marathon – 1993 (3:33), 1994 (3:27:14), 1999 (3:35)
Marine Corps Marathon, Washington DC – (3:50)
Providence, RI (4:05)
Boston Marathon – 1990(3:51), 1993 (4:16), 2002 (4:10) 2007 (3:05)


Personal Record List
Marathon – 3:05:59 – (2007) – Boston, MA
½ Marathon – 1:28:48 (2007) – Alton, NH
Ironman distance triathlon – 11:51 (1996) – Sunapee, NH
½ ironman – 5:09 (2006)– Narragansett Bay, RI
5K – 20:04 – (2006) Cigna 5K, Manchester, NH
10K – 40:44 (1994) – Killington, VT

Other Accomplishments:
Sea to Summit 2nd place woman – 12 mi kayak, 90 mi bike, 9 mile run to Mt. Washington (2006)
USTS National Olympic Distance Triathlon Championship 1990 (Top 50% in age)
3rd place – Sport Women Pedro’s New England Mountain Bike Series (1994)
Raced Category 4 Woman’s class – (1992 & 2000)
3rd place female overall – VT Triathlon Series (1994)
5 time Century ride finisher – Audrey Prouty Memorial Century for NCCC
Top 16 Bear Mountain Mogul Challenge, Killington, VT – (1997)
Woodstock, VT HS Girls Varsity Basketball Coach, JV Girls Lacrosse & Field Hockey (1990-93)

Qualifications
BS Physical Education, Castleton State College (1986)
Professional Ski Instructor of America certified since (2000) current Level 2 certification
Killington Ski Patrol, Killington, VT – (pro) 1987-1997
Keystone Ski Instructor, Keystone, CO (pro)– 1998-2000
Mt. Sunapee Ski Instructor, Newbury, NH (pro) – 2000-2006
American Red Cross – Director of Health & Safety Services – 1991-1994
American Red Cross, past instructor trainer certifications Water Safety, Life guarding, Emergency Response, First Aid and Professional CPR.

(Last updated: November 21, 2007)

Conference Call Tips - Keep them engaged!

I have been on some great and not so great calls in my worklife and have really tried to figure out the best way to facilitate a good conference call with all the budget restrictions for face to face and time restrictions due to the busy schedules of everyone. A friend recently asked me for some tips as she has really enjoyed being on my calls and I thought I would share them with you in case there is a chance to share this more broadly.

Let me know your thoughts or any other ide

as!


Nancy's Tips for a Successful Conference Call

1. Prep is important - contact people ahead of time to ask them to say a few words on something that has happened in their area. division or company
Any updates or action items can be listed on the prep email that you can go over on the call to emphasize in the beginning

2. Use Webex if possible - keeps those multi tasker type people involved and using 2 senses helps keep them focused on you as much as possible. Webex allows you to get everyone on the "same page" as you - whether it is your content in a powerpoint or showing useful websites or walkthrough to navigate them to sites they need to know about.

3. Welcome everyone by name with a personal touch
Write those names down for reference during the call
After every agenda item be sure to call on one of those names
referencing a conversation you have had with them
ask them a question how it relates to their area

4. Always "mix" up the voices
Ask for others to speak on their expertise (great recognition)
Ask someone else to facilitate and introduce you as the expert (if appropriate)

5. Save sharing for last - don't take too may interuptions or questions and ask that they save it to the end and you get the pertinent info covered. And they all like that part of the call to "brag" so save the best for last and they attend to the end!

6. Always say thank you for attendance (in the beginning and the end) - with the mention of how valuable everyone's time is (staff and volunteer) - it will make a difference!

7. Get the notes out as soon as possible - highlight the action and key takeaways

8. Save the Date! - for the next call and or series of calls with a call for agenda items if necessary


Additions from my friend Lissa -

1. Build an agenda, share it 24 hours in advanc, & stick to it.

2. Introduce the salient points of the call, go through the "presentation" of each topic, then solicit opinions, feedback, discussion, or questions as relevant *specifically about that topic* before moving to the next one. Do not allow your call to be hijacked by a question irrelevant to the topic at hand; my stock response is, "that's a great point but let's hold it until the end of the call; I'll stay on a few minutes late to address it with you."

3. Tag team: have one person as the presenter and one person as the note-taker. Ensure that the note-taker provides the recap of each topic and closes the call; allows for a reiteration of the main points and immediate clarification as necessary. (Especially helpful, as hearing two views on a topic boosts memory.)

4. DO NOT waste people's time; start and end on time.

Why did the chicken cross the road?

2008 version
Why did that chicken cross the road?
BARACK OBAMA: The chicken crossed the road
because it was time for a change! The chicken wanted change!

JOHN MC CAIN: My friends, that chicken crossed
the road because he recognized the need to engage in
cooperation and
dialogue with all the chickens on the other side of the road.

HILLARY CLINTON: When I was First Lady, I
personally helped that little chicken to cross the road.
This experience makes me uniquely qualified to ensure - right from Day One!
- that everychicken in this country gets the chance it deserves to cross the road.
But then, this really isn't about me.

GEORGE W. BUSH: We don't really care why the
chicken crossed the road. We just want to know if the
chicken is on our side of the road, or not.
The chicken is either against us, or for us.
There is no middle ground here.

DICK CHENEY: Where's my gun?

COLIN POWELL: Now to the left of the screen, you
can clearly see the satellite image of the chicken crossing the road.

BILL CLINTON: I did not cross the road with that
chicken. What is your definition of chicken?

JOHN KERRY: Although I voted to let the chicken
cross the road, I am now against it! It was the wrong road
to cross, and
I was misled about the chicken's intentions. I am not
for it now, and will remain against it.

AL SHARPTON: Why are all the chickens white?
We need some black chickens.

DR. PHIL: The problem we have here is that this
chicken won't realize that he must first deal with the
problem on this side of the road before it goes after
the problem on the other side of the road.
What we need to do is help him realize how stupid he's acting
by not taking on his current problems before adding new problems.

OPRAH: Well, I understand that the chicken is
having problems, which is why he wants to cross this road so bad.
So instead of having the chicken learn from his mistakes and take falls,
which is a part of life, I'm going to give this chicken a car so that he
can just drive across the road and not live his life like the rest of the chickens.

NANCY GRACE: That chicken crossed the road
because he's guilty! You can see it in his eyes and the way he walks.

PAT BUCHANAN: To steal the job of a decent, hardworking American.

DR SEUSS: Did the chicken cross the road? Did he
cross it with a toad? Yes, the chicken crossed the road,
but why it crossed I've not been told.

ERNEST HEMINGWAY: To die in the rain, alone.

GRANDPA: In my day we didn't ask why the chicken
crossed the road. Somebody told us the chicken crossed the
road, and that was good enough
.
BARBARA WALTERS: Isn't that interesting? In a
few moments, we will be listening to the chicken tell, for
the first time, the heart warming story of how it experienced a
serious case of molting, and went on to accomplish its lifelong dream of
crossing the road.

ARISTOTLE: It is the nature of chickens to cross the road.

JOHN LENNON: Imagine all the chickens in the
world crossing roads together, in peace.

ALBERT EINSTEIN: Did the chicken really cross
the road, or did the road move beneath the chicken?

COLONEL SANDERS: Did I miss one?

Mountain Running Summer - again?

As I start to increase my training now that spring is here I think about the races, the goals and the training needed to get prepped for the spring and summer season. I missed the deadline for Mt Washington and although have some other options, I need to think about realistically what is next for me? I love the training in the trails, on the dirt and up the mountains is just such a challenge and thrill to reach the top of every run, I am ready again to get going!

So.... 2 options...
The La Sportiva Mountain Running Series in NE is now the INOV8 Mountain Running Series and the same races are planned. The waive to get into 2010 Mt Washington is a great carrot and I won't let that happen to me again.... :(

But because I am a bit further south there is another trail series and a qualification for the Nipmuck Trail Marthon with 6 finishes of the "Grand Tree Trail Races" in CT and MA. These are put together by the Western MA Athletic Club.

Or a combination of both?

32 degrees - Caption in "Last Chair" - I'm a Winner!

NCTP Corporate Video is now on www.RelayForLife.org

J5 SVC Kombi Race at Stratton - VARA featured!

Taking the day off from Devo coaching to go to Schuyler's second ski race at Stratton on Sunday was a true treat. We got our stuff together in the morning at the Lodge... Samantha and Schuyler went to breakfast for tea and pancakes (actually 2 helpings of pancakes - proclaiming - "they're free?" - I'll have more.... as Schuyler fueled himself for the day)! Steve and I packed the car and got the skis together and we trekked the 1/2 hour drive from Mount Snow over to Stratton. Once registered Schuyler suited up and headed out with the others. Afraid that he was too cold I offered his ski pants... no, not needed, but he did want a neck gator. I guess he knows better than his mom these days. After checking out the course the boys and girls all around 8-10 years old skied a few runs warming up and staying warm as the 74 registered girls and 70 registered boys from Bromley, Stratton, Willard, Magic and Mount Snow geared up with their coaches at the start at the top. Jay, Galen & Samantha with Steve were our coaches talking to the kids getting their minds and bodies warmed up to hit the course as fast as they could... I found my way to a spot mid course on the first run for some great photos of all the kids and got to chat with Dani's mom as she had volunteered to gate keep for the day (they were short of volunteers). The things we do for our children.... My feet got a little sore, but I was dressed warm enough. Taking a break for lunch - hanging out with Steve & Schuyler - eating fries and hot chocolate as the Vinnick boys brought over some cupcakes to share, it was a fast and furious mid day rest... The second run I focused on the MSSC kids and again from the top got some amazing shots!

Here is a link to the VARA sight with the photos - including my favorite of Schuyler!
Here is a link to my smug mug site with the Faves of the MSSC J5 kids

Will came in 2nd and Hannah came in 10th - a great showing for MSSC and the beginning of a great future for the race program too! Looking forward to seeing these kids in the gates again soon! Great job by all!

Results from the VARA site
Here is how the girls placed in the group - - 52 finishers (2 DNF)
10. Hannah
15. Natalia
16. Emily
17. Sophie S.
18. Donovan
20. Sofia
26. Dani
33. Sarah
35. Olivia
36. Isabelle
41. Kendall
47. Sarah Mc.

Here is how the boys placed in the group of 68 finishers (11 DNF)
2. Will
16. Reed
19. Julian
22. Kyle
25. BRendan
26. Max McL.
31. Max Vinnik
46. Cameron
51. Ty
53. Alec
57. Schuyler
63. AJ
Trace - DNF (lost his ski on the 2nd run)

The Dos & Don'ts of Winter Running

The Do's and Dont's of Winter Running

1. Dress in layers. Use light weight wicking fibers as the layer closest to your body.
2. Do wear socks made of synthetic fibers that wick moisture away from your skin to help prevent blisters and athlete's foot.
3. Remember that your head may be responsible for about 40% of heat loss. Keep your head covered and wear gloves.
4. Apply skin protection using sun block and moisturizers as appropriate. UV exposure is not good in the winter as well as summer.
5. Don't forget to replace your fluids on long runs.
6. Warm up slowly and gently before your runs and especially before doing speed work.
7. Do wear sport specific running shoes. Running shoes do not have the lateral support needed for tennis. Help yourself avoid ankle sprains and other injuries and do fit your running shoes or other sports shoes with the type of sock you intend to wear them with. Do replace your running shoes often. Replace them at least every 350 - 450 miles run.

8. Don't run on ice. Beware of Black Ice on the pavement.
9. Be careful running in low light conditions both because of road traffic, uneven pavement and also be aware of increased balance problems.
10. Don't do speedwork in bone chilling cold. You are risking injury. Most wise runners use this season for maintenance runs.

Family

The holidays were so grand this year as we were able to visit and spend time with much of our family. The annual trip north to my family for Thanksgiving will now become a tradition as it was so much fun and felt so good to see everyone! It has been great on facebook to reconnect with family and friends and the face to face connection has been even better because we have stayed in touch!

Christmas Eve Eve with the Cook family will also be an annual event for us - although it is so hard during the week to put it all together I think we pulled it off and had a great time for the second year in a row - although we missed Grama / Mom Cook so much! Red wine in the kitchen tasting all kinds, all years and just laughing and sharing during this time of year is so special.

And our family, the kids, Oakley - Schuyler wasn't able to be with us on Christmas when Samantha & Stephen joined us for the brunch, so we had a special gathering at the Lodge our weekend retreat at Mount Snow to open his gifts with all of our family.

Here posted is all the group photos - to share with all of you - and to give thanks for family.
We love all of you.

Photos:
Oakley in the backyard
The Stephen Cook Family in Belchertown, MA
The Stephen Cook Family (complete) in Mount Snow, V
The Peck / VanDine / Cook / Sizen Family in Georgia, VT
The Cook Families in Belchertown, MA

The happiest of Holidays!

Nancy E Photography featured on the VARA website!

It was a chilly day on Sunday and while juggling my responsibilities as Devo Coach to the 2 die hard skiers in my group, Gigi & Jenna - we skied a ton of runs and rode up Ego to see the start of the J4 race at 10 AM. As a commitment to the Mount Snow Ski Club I made time for taking photos at the races as much as possible - so this is the first of races on the mountain and I brought the girls to the finish line to watch the race a little while I snapped a few photos before break. The girls went in for break and I ventured back up to the race and continued to take photos at different vantage points on the course. First run was over and I finished the day with the girls... and then again returned to the course. It was great to see Harrison Ma our friend Alex Ma's son of Clifton Park, NY race and turns out my photos of him were the best of the day! I took more than 550 photos and really think I got some great shots.

Looking to share the photos - our friend & PSIA examiner Sue Kramer from Bromley was there with her athletes and I emailed the group, Vinnie, Steve Wolff and others. I went to the VARA site and connected with Toby to share and here is the group of best to be published. Very exciting to move forward in this area of action photography - my favorite.

Photographer highlight page - Nancy E Photography

Nancy E Photography
Nancy E. Cook, a Development coach at the Mount Snow Training Center, has been an amateur photographer for 8 years in various venues including - wedding photography, event photography for the American Cancer Society Relay For Life and ski photography for the Mount Snow Ski Club. For more information email nanskimtn@charter.net
For some examples of her work, see the Vermont Pictures in the Sidebar.

Vermont Photos link directly to one of my photos where you can select next to see the photos that I submitted.

The photo here is another of Harrison that I really think was just amazing - what a great day! Enjoy!

"Proof"

Here is a photo taken of Samantha and Lucas when we were out in the foliage taking the family photos. Lucas' tshirt is a classic and the smiles on their faces show happiness, so this photo really says a lot. :)

Remembering that day when the family assembled with Josh, our "adopted" son, one of Stephen's best friends who lives with us about 1/3 of the time in Stephen's room. Josh has been so great with our family, helping out when needed with Oakley and Schuyler and really has fit into our family so well. Lucas is the other one to mention and thank for that day. I set up the tripod, framed the 2 areas for the photos and we all meandered our way in place as Lucas kept his hand on the button taking about 50 photos that day! I made a little video of the photo shoot as it was really fun to watch us all get into place and Schuyler squirm away. It was such a beautiful fall day!

So here is the tshirt sighting - a great self portrait of Sam & Lucas and my fave of the family photos as it includes Oakley!

Proof of happiness.
God wants us all to be happy.
You just need to find it within yourself and within those around you.

All my favorite recipes from Cooks.com

These days I have found myself cooking more and more, proving to be the best "Mrs. Cook" that Steve could ask for.... it is pretty fun discovering the kitchen, trying new recipes, but not letting it control my "day" in planning. The easiest thing I find to do is go go to google and search whatever food I am preparing. We keep it healthy and simple with pairings with broccoli, cauliflower, roasted asparagus, corn, and lately roasted sweet potato "fries".

Here are a few of our favorites:
Chicken Marsala
Chicken Parmesan
Pork Marsala
Marinated Beef Tips

I do slight variations depending on the ingredients we have in the cupboard so don't be afraid to try something new if you don't have the right stuff in hand!

Enjoy!

Freakonomics and charitable giving

Attending this webex from Merkle today called "Five Strategies for Successful Fundraising in a Challenging Economy" and jotted down some useful resources that I need to look into more later and decdied to share with all of you in the meantime. Interesting stuff looking into the future and current state of charitable giving.

Trends in Giving from Contributemedia.com


NY Times blog on Freakenomics
About Freakonomics
Stephen J. Dubner is an author and journalist who lives in New York City.
Steven D. Levitt is a professor of economics at the University of Chicago.
Their book Freakonomics has sold 3 million copies worldwide. This blog, begun in 2005, is meant to keep the conversation going.

Giving and volunteering in the US data

Key findings:
Giving (households)
89 percent of households give.
The average annual contribution for contributors is $1,620.

Volunteering (individuals)
44 percent of adults volunteer.
83.9 million American adults volunteer, representing the equivalent of over 9 millionfull-time employees at a value of $239 billion.

Nonprofit times survey about Online giving this holiday season
Among those who plan to donate, 42% plan to give $100 or less, 20% plan to give between $100 and $1,000 and 4% claimed that they will give $1,000 or more, 35% are not sure of the amount but plan to donate.

"Micro charities set up for giving online":
Mission fish
Just giving
Six degrees.org - started by Kevin Bacon!
One.org - more advocacy highlights
Network for Good

Understanding the Giving Model - AUDIENCE 98’s Giving model is an statement of the interactions between givers’ motivations, mindsets, and means.

A little fundraising rant - boy did this search come up with a lot of information, all very interesting to read... and it lead me to this about "Baby and the Bathwater".... to my favorite quote of the day -

Don’t throw the baby out with the bathwater. Get some more bathwater. And maybe a few more babies.

One of Schuyler's favorite books was mentioned that i have pictured here. The book was so popular that it inspired the If You Give A series, which includes If You Give A Pig A Pancake, If You Give A Moose A Muffin, and If You Give A Cat A Cupcake.

If you give a mouse a cookie and he will ask for some milk:
Compare that to: If you give a donor power and they will ask for options, customization, greater insight and issue focused giving and ability to designate.


Ending thoughts....

"It's time we stop talking about giving as being voluntary when the great bulk of history looks at it as a moral obligation".

Hope you enjoyed my notes!

Our "Deer" Family

Today for the second time this week I looked out the window in the middle of the day to find a family of 3 deer - 2 adult and one baby in the yard. The first day they were right in the middle of the lawn - Oakley was going nuts, but once I calmed him down and grabbed my camera I got some great photos. Today in the rain they returned and I took this other picture through the screen door. I love living in the woods and with the animals. It is one more thing that I am so thankful for in my life.

A little info on the white tail deer in Wikipedia - all I can think of is Bambi. :)