26.2 miles of honor and memories at the Marine Corps Marathon

I recently received this weekly affirmation and thought how much it means to me to be running the Marine Corps Marathon as a Determination Runner for the ACS. Please consider a donation to support my efforts and let me know in the comments who to dedicated a mile to in my run. Here is the link to my site where you can donate whatever amount works for your budget and charitable donations at this time -> All donations are truly appreciated! Click here to link to my personal fundraising site.

Or you can always mail me a check payable to the American Cancer Society - Nancy Cook, 195 Stebbins Street, Belchertown, MA 01007


Here is the story from Kathy & Roger Cawthorne



With the Marine Corps Marathon just six weeks away, I went out one morning for my daily training run. I was not much of a runner. I had certainly never attempted anything as ambitious as a marathon, and that particular morning run convinced me that committing to this event had been a monumental mistake. Everything was off. I was sluggish. My calves and feet felt full of lead. The soles of my feet burned, and I couldn't find my pace. Nothing was right. I was angry and discouraged
when I came into the house.

My husband made the innocent mistake of asking,
"How was your run?"

Before I knew it, I was ranting like a madwoman. "What made me think I could run a marathon?" I shouted,
"I'm the worst runner ever!"

"Was that why you took this on?" Roger asked. "To become a runner? I thought you were doing this
in memory of your brother."

I immediately fell still and silent. All it took was the memory of my brother's death to renew my resolve. In that instant, I knew I would finish the marathon. More importantly,
I knew exactly how I would do it.

"I'll name the miles," I said. "I'll name all twenty-six miles. I'll name one for each of our parents and the kids and our doctors and nurses. I'll name one for everyone we know who's in trouble or sick. I'll finish the marathon because no way could I quit during someone else's mile. Mile twenty-four will be
for you, and twenty-five will be mine."

And mile twenty-six - the victory mile -
would be my brother's mile.

On the day of the marathon, I carried two pieces of paper in the pocket of my running shorts. One was my chemotherapy schedule from four years before; I would tear it up at the finish line, my way of saying "Take that!" to the cancers that had threatened to take both my husband's life and my own (we had been diagnosed within six weeks of one another). The other was a list of twenty-six names. At each mile marker, I would look at the list. I would keep each person close in my heart and mind as I ran his or her mile. If I fell or faltered at any point, if I was at all tempted to quit, I would think and feel harder about the person I was honoring in that mile.

The plan worked. In spite of blood coming through the tops of my sneakers, wind mixing with the salt from perspiration to make countless tiny cuts on my face and lips, and in spite of a Marine Corps captain who stopped just short of ordering me to get on the "stragglers' bus, I finished the marathon.

I really don't believe I could have done it for myself. I didn't have the will or the courage, the strength or the stamina. But I could do it for all the people on my list, those I loved who were coping with their own losses and pain, and those who had been there for me during my darkest days.

And I could do it for my brother. I could do it for him because he would never have the chance to do it himself. That's what got me through to my brother's mile and to the finish line.

I offer this story to you hoping you can use my "secret weapon" to help you get through something you need to do but don't think you can, something that terrifies you or overwhelms you with its power over you, something you just can't muster the courage to do for yourself.

Whether it's surgery or a series of surgeries. Eighteen chemotherapy treatments, thirty-five radiation treatments or treatments with no end in sight. Seven pills a day or seventy. A hundred physical therapy sessions. A thousand needle sticks.

Name them. Name every one of them. Then you can do them. You can do them to honor those you love.

Dear God, help me find ways to strengthen and encourage myself during this most terrible time of my life. And when I have done the thing I believed I could not do, show me the ways and give me opportunities to
strengthen and encourage others.
Amen

Stretching - Tips for Runners

To stretch or not to stretch? Do you take the time? Do you do it on the run? Do you warm up and then stretch? I agree that being warmed up is the best time to stretch and dynamic stretching is great. In combination, a good stretch routine before your run, during (which is being dynamic and taking a pause once in a while training) - and after your run will indeed lessen your chance for injury.

Here are some of the searches and advice from the internet that I found helpful and go along with how I have been getting into a routine all these years training.

From Training Peaks (Hal Higdon) - Stretching and strengthening can minimize injury. The best time to stretch a muscle is after it is warmed up. Track runners typically jog a mile or two, then stretch or do calisthenic exercises before beginning the intense part of their workout. Long-distance runners are less likely to pause in the middle of a long run to stretch, although this practice is becoming more common. I will stretch before long runs and in the middle of intense workouts, but my preferred time to stretch is after the workout, usually while relaxing in a whirlpool, even though some experts advise against this approach, saying it is too easy to overstretch when the hot water dims your senses.
Every runner should adopt a stretching regimen that is convenient and comfortable.

Here are some great links for stretching routines for runners:


Cool Running - my fave resources for races and events

To Stretch or Not to Stretch

Five Fantastic Stretches from Debbie Pitchford

Iliotibial Band Stretches
Dynamic Stretching Exercises

(Photo above: Boston 07 - Nancy Cook)

Race to the Top of Vermont - 3rd woman!

Steve and I talked to Catamount Trail volunteers at the Vermont City Marathon and Mt Washington promoting the Race to the Top of Vermont and realized that there would be some good runners showing up after having presence at those venues where they would see the tough competitors in Vermont. Plans were up in the air so I registered late on Friday. We stayed with the Barbour Family in Hinesburg the night before and had a great time catching up with Terry, Tange & the kids. Scrambling in the morning to get registered at the lodge, purchasing a pass for Schuyler and Steve to drive to the top - - I didn't realize they were using chips --- and well, mine went to the top when the race director was reminding everyone about wearing a chip (OH WELL). Just a little embarassed, I approached the race director at the mike and let him know --- he was so helpful and told me that I would need to let them know at the top that I have no chip.

I stretched and checked out the crowd, interesting mix of mountain bikers and mountain runners. A real dedicated group of runners and bikers to attempt the climb -- a proud moment on the line. All uphill with a few little breaks, but nothing level or downhill on this run! :)

The bikers line up on the start .... and hear that a van is headed down the road, so we need to pause.... this van comes flying down the road turning left to quickly get out of the way. Pretty crazy! The owner of FJG - the lead sponsor was riding and that was pretty cool as well.... great to see such active healthy people showing their drive that day. The weather was perfect at the bottom. It is a foggy, cool and cloudy cover at the top, so glad I packed my jacket to get to the top.

After the bikers went up the hill we had 10 minutes to mill around and get in position. I like to be near the front and count how many women ahead of me as I get started. Gives me some added motivation! :) The gun goes off and we head up... I hit the start button on my watch and nothing happened, somehow the setting was off and I had to fumble with my watch for more than a minute with my head down as I was running (DRAG) -- but got it going. Thinking it may matter as I did not have a chip and wanted to be sure to get a time! Oh well --- I headed up and passed a few women and really didn't know where I stood. I ran near Donna for a while, she is such a vision of strength, to watch her was amazing -- her arm muscles flex as she swings and keeps going up... I was psyched to try to stay in step --- but eventually lost site of her right near the top as I found out I was in third.... when I found out it was Donna Smyers I was chasing I was even more proud of myself than before.



MY RESULTS:
39th overall - Nancy Cook Belchertown MA
Number 385
Time: 47:47.8
Behind the number one finisher: 12:17.2



Lesson #1 - Always read everything in the packet about the race even if you have run a race before, you never know what you may miss, and having a chip is pretty important! I had to remember to let them know at the top that I didn't have a chip (and felt pretty foolish!) :)

Lesson #2 - Watch, timing -- test your watch before hand. Mine messed up and at the start I was fumbling with my watch to get it started (especially knowing my chip was missing, this WAS important) -- and finally did, but missed watching my competition head up the hill. UGH. I passed a few woman and only hoped that I was near the top. When Donna passed me I knew I didn't have the master's spot, and then was THRILLED to be third place female!


Top runners I was competing against -- I researched and found this great piece on Kasi -- she was really fast here and now I know why. When I found out that it was Donna -- I was proud of myself for coming that close to this legend athlete in the East.

Kasi Enman - qualified for the Olympic Trials last year.

Donna Smyers - won the Martha's Vineyard Ironman I competed in (early nineties)and she also holds the record for the Lake Placid Ironman. She was 21st woman and 1st place age adjusted masters at the 08 Mt. Washington Road Race (national champtionship)... And was in the 2007 list of All Americans - the best amateur athletes in the country!

Families Fighting Cancer

Launching my fundraiser today inviting local families to have their portraits taken in support of the American Cancer Society. Pretty excited - - hopefully I will get those 8 slots filled soon!

Training Peaks - Hal Higdon Notes of interest - 71 days to MCM!

Signing up for the Marine Corps marathon through the ACS DetermiNation program gives the additional advantage of a membership to this online training program called "Training Peaks". You fill out the info and input the level of runner, etc.. then they calculate and give you a training program. Because I am on many other online networks I have not utilized this program fully, but have followed the Hal Higdon model through the past 3 years so I am familiar with the routine.

The thing I like best about the program is the emails - they come daily, but summarize what distance, how to run it, why and some extra notes from Hal. Very cool indeed.

This post is my collection of some recent notes from Hal that have fueled me in my training for the MCM. Enjoy the words -- great information here to learn more about what works and why.

August 7
One means of attaining maximum performance is to achieve optimum body weight and an optimum percentage of body fat. You can do that just as easily with long, steady distance. It will take you somewhat longer than if you ran those miles fast, but you are less likely to become injured.

The secret to weight loss is to burn more calories than you eat.

Exercise physiologists say that when you run slowly, your body has time to metabolize fat as a source of energy. When you run fast your body burns glycogen, a derivative of carbohydrate, as its preferred energy source. Glycogen is stored in the muscles and is a more efficient fuel in the sense that the body can metabolize it more rapidly than fat. But by training slowly, you teach your muscles to become more efficient at also metabolizing fat, thus sparing glycogen stores for those last few miles in the marathon.
Just because you run slow doesn't mean you're not getting the most out of your training.

August 9:
Speedwork is a scary word to a lot of marathoners, who reason that there is nothing speedy about the pace at which they run 26-mile races. If that is so, why do speedwork, with its ultimate threat of injury? First-time marathoners need give little attention to speedwork: Their main goal is to gradually (but gently) increase their mileage so that they can finish a 26-mile race. Improving marathoners probably should also focus their attention on determining what level of high-mileage training works best for them. But after you have been running for several years and you begin to shave seconds instead of minutes off your PRs, or if you start to slip backward, it is time to turn to speedwork.
Also, if you're an experienced runner, sometimes you need to take a risk to improve.

August 10
One of the best ways I know and, in fact, the only good way to improve form is by running fast in practice. If you can learn to run more economically, you will perform better at all distances and levels. I am not sure why speed training improves your running form. Maybe you recruit different muscles. Maybe you force yourself to move more smoothly. Maybe by learning how to run at speeds faster than race pace, you are more relaxed when you do run that pace in a marathon. Maybe it is all of these reasons.
Whatever the reason, running fast works.

August 12
Speed is of limited importance during long runs; more important is time spent on your feet. One long run strategy for runners following time-based programs is to set as goal for the longest run approximately the length of time they plan to run in the marathon itself, not worrying about the distance or the speed at which they cover the distance. That is handy if you plan to run on unmeasured courses, particularly ones that would take you off roads and into the woods.
And I encourage you to do so.

August 12
One of the skills that separates the good runners from the almost-good runners is an ability to focus their attention for the entire period of the race, whether it is a mile or a marathon. Dissociating is a good strategy for beginning marathoners, but not for people who want to run fast. When your mind wanders during a marathon, inevitably you slow down. If you stay focused, you learn how to concentrate all body systems to sustain a steady pace, conserve your energy and maintain your running form.
It takes total concentration to run fast on a track; once you master this skill, you can transfer it to your road runs.

August 14:
Knowing when to back off and take a complete day off, or even more, is one of the secrets of marathon success. It is not easy, since the traditional work ethic that has proved successful for many people suggests that more is better. The training diary we all keep would be more of a hindrance than a help if it pushed us to run extra miles just to achieve mileage levels we may have planned months ago without considering whether I have a cold, or failed to get enough sleep the night before, or am overly fatigued because of having spent most of the previous day on an airplane. When in doubt, listen to your body.

Saturday, August 15
Speedwork usually involves bursts of fast running (at race pace) followed by periods of slower running, or rest. That is essential, because most runners probably can achieve race pace for long distances only when well motivated and rested, in other words, during the race itself. To achieve race pace in practice, they need to cut their race distance into segments, and rest between those segments. If you were a competitor at 5000 meters, you could run 12 x 400 meters in a workout, resting short periods after each 400, and simulate some of the stress of your race as well as practicing race pace.
A marathon runner probably would not do 26 x 1 mile in a single workout, but the principle is the same.

All the above information and coaching is from Hal Higdon - Here are some links to information from Hal online.

Hal Higdon.com - Author of 34 books here is a link to his main site.

Hal Higdon's Training Guide - A series of training programs that guarantee marathon success. This is the training that I have been following since my success in Chicago in 2006.

Training Peaks - where Hal is featured and here there is a link to his training forum as well for addition Q&A and information galore! :)

(Photo: Chicago Marathon - 2008)

Nancy's collection of training tips

As I look at my many years of racing road races, triathlons, marathons, ironmans, mountain bike racing, road bike racing and most currently mountain running -- I thought it was time to compile a post of my tips from this blog and continue to add on to it for the benefit of other aspiring athletes.

My background is in physical education / exercise technology. I have spent many years coaching skiing, basketball, field hockey and lacrosse. In the early nineties at Killington I studied and became certified as an ACE personal trainer and worked with clients at a chiropractic office in Mendon, VT. A 3 year varsity girls basketball coach at Woodstock Union HS and now at Mount Snow coaching skiing in the Development Program, coaching young woman and inspiring them to be the best they can be and sharing my true love of sport really fuels me as an athlete. I hope that some of these tips resonate with you and you can find a morsel that gets you to that next goal, your next PR or finish line you strive for in the future.

Here is a link to my resume (last update 2008) -- I started racing back in college (1984) when my friend Glen who I rode bikes with asked me to swim a leg in this triathlon at Green Mountain College. The runner didn't show up and biking was my favorite of the 3 sports, so I competed solo the next year and was first female. I love to win - place high and compete against myself and others. I strive for a PR, personal best on a course and just hope for the best each run, ride or triathlon.

Below is a list of quick links to my favorite running tips on Mountain of Dreams

So you want to run a faster marathon?

Learnings from the Big Lake 1/2 marathon


Sport Specific Training and Staying Injury Free

The Do's and Don'ts of Winter Running

Visualization and running performance

Running Tips from Nancy

And finally a link to my favorite running quote collection where you can always find a little inspiration.

This one is my all time favorite:

“An athlete who tells you the training is always easy and always fun simply hasn't been there. Goals can be elusive which makes the difficult journey all the more rewarding.” -Alberto Salazar

Eddie Izzard - the comic runs a marathon a day in Europe - truly funny

I do think that "toasters and showers" was the best --- but the pic of the giraffe with the leaves was also so very funny. This guy is great -- Margie Cain mentioned following him on Twitter so I signed up! @eddieizzard very fun. Enjoy the weather forcast and check back for more - or follow him too!

Summer Recipe Favorites from Mary

Watermelon Blueberry Salad
3 cups Spinach
3 tbsp parsley, basil or other herb
2 tbsp Red Onion
1/4 cup crumbled Feta Cheese
1 cup blueberries
2 cups diced watermelon
Raspeberry Vinegarette

NOTES: Very fresh, yummy, fruity salad if you love blueberries & Watermelon this one is a winner! The quality of the vingarette really makes a difference, so be sure it is one that you have tried and like! Mary brought this to our lunch the other day and it is SO tasty!

Spicy Corn on the Cob
Chili pepper
cilantro
parmesean cheese
salt pepper
lime juice of 1 lime
Puree into paste
Boil corn for 5 min
Smear on corn and grill in aluminum foil

NOTES: Tried this last night and you could actually add a 1/2 stick of butter to the mix and it would make it easier to schmear and very tasty!

Protein Pina Colada
1 cup frozen pineapple
3 tbsp vanilla protein mix(1 serving)
coconut extract
banana
OJ or milk or orange crystal light
water
Put all ingredients in blender and puree for a summertime smoothie delight!

PSIA Questionnaire for Snow Pro Magazine

PSIA-AASI Membership Questionnaire

Name: Nancy E. Peck-Cook

Discipline(s): Alpine

Division: Eastern

Member since: 2000

Resort where you are currently employed: Mount Snow

Position: Alpine Development Coach - Training Center

PSIA-AASI credentials: PSIA Level 2

Please name your favorite:

Run (and location – resort, state, etc.): Upper Cirque, Snowbird, UT
On-mountain restaurant (and location – city, state): Tony's Pizza, Mount Snow, VT
Off-mountain restaurant (and location – city, state): Claudes & Choices, Killington, VT
Ski or snowboard destination: Jackson Hole, Wyoming

How do you typically get to and from work in the winter? Drive from Mass to VT in my Subaru Outback!

What do you eat for breakfast before a day on the slopes? Breakfast Burrito at the Mount Snow Cafeteria

What’s your on-mountain lunch or snack? Met RX Power Bar or almonds/trail mix

How do you après? Specifically, what is your après ski beverage? We go to the Snow Barn where all the coaches, instructors & patrol go for apres ski. I love Kendall Jackson Chardonnay

What’s on your playlist? Rihanna (Good Girl Gone Bad)

What are you skiing/riding on this season? Rossignol World Cup Slalom Alpine Race ski

What is your favorite ride (skis or snowboard) ever? And the details of what made/makes it so special. Rossignol World Cup Slalom ski because of the response of the ski in the turn, I feel the energy, the bounce and security of skiing very fast with this ski.

How many days do you average on snow each season? 50

What makes your mountain so special? Why are you there? Great terrain along with a family friendly atmosphere, great skiers, great PSIA teachers/examiners, they care about the people that work for them as well as the focus on the guest experience. It truly feels like home. And the apres ski fun is plentiful!

Complete the following sentences:

I love my _Cloudveil Koven ski pants and jacket___________. Because . . . they are great in any weather, light and durable at the same time.

I never head to a resort without my . . . husband Steve & family!

If I’m not skiing or riding, I’m . . . taking alpine race photos for the Mount Snow Ski Club - I love photography....

What do you do to train in the off-season? run, golf and waterski

Describe the worst ski town job you’ve ever had: Lunch waitress at this off mountain joint where they were truly unorganized and it was chaos!

What would you say to someone not involved in snowsports to encourage them to try skiing or riding? The amazing feeling of being outside in the snow, feeling the chill of the air - making turns down the mountain is unlike any sensation you can ever duplicate. Everyone must experience this sport.

Why are you a PSIA-AASI member? To become a better ski teacher, a better skier and to learn as much as I can about what it will take to become and teach all levels of skiing. PSIA helps to stay on top of all the latest techniques and a great place for a pro ski teacher to hear new ideas in ski teaching.

What’s your snowsports goal? Level 3 Alpine PSIA in the next 2 years. Level 200 USSA Coaching, Tele Level 1

How do you spend your summers? Photography, Waterskiing, Landscaping and my real job of course as a national director with the American Cancer Society

What online social networking sites do you frequent and why?
Facebook, Twitter, and Blogger.
I love my blog as an online journal, facebook is my favorite place to catch up on friends from skiing etc. and Twitter is interesting for short updates and news. Yes - I am on the PSIA group! Great to stay connected!


Family at the Snow Barn - apres ski!


My snow angels from Devo Level D - 2008-09 season

VCM weekend experience

This journal has been in draft since my finish - - but now finally with some time to finish it up --- reflecting back on the Vermont City Marathon and my experience that glorious weekend.

It began with registration at the Sheraton - - long ride north with Schuyler, who couldn't wait to play with Mark (his cousin) and playing car games to pass the time. Steve, Schuyler and I go to the expo - - do a little shopping and pick up my number --- note my LOWEST number in my racing history - - (thinking about framing it for that reason alone). As an invited elite runner we had some advantages to this race that I have not experienced in the past and really did not expect. We stopped at the ACS booth and met Kate Kerrigan - the VT ACS Charity Runner girl who reminded me of the Hope Lodge reception and confirmed I would give some course tips (at that time, not quite sure what tips were expected but thought I could come up with something). I bought a VCM technical jacket with the race patch on the shoulder (I love this jacket!) as I am a jacket "hound" and love all my race jackets collected as of late.

Next we as a family venture to the Hospitality Suite where we were welcomed by Zeke and his volunteers. Schuyler had a great time decorating my fluid bottles as I prepared my Shaklee Performance for 5 of the 6 water stops. We had red white and blue streamers and stickers all over my bottles- and Steve wrote an inspirational note on each one too. I would read them when I picked them up and that power gave me an added push for real! Notes like "Run Faster!" - "No excuses" - "Dig Deep" - "I love you!" -- I remember missing the first bottle and being really worried because I had the number wrong. When I went to register they had me listed as #40 and then when I looked at my number pinning it to my race shorts, I noted a F10 -- not sure, but it messed up my bottle numbering. :( The rest of the bottles were there no worries, but Steve was worried too - - rummaging through the car to see if he could find some "energy Shaklee mix" for me -- and put together some Physique and water (yuck) :)) my love always there for me. :)

So we sat at that meeting -- waiting for some late comers and I kept looking at my watch because Kate (from ACS) had asked me to speak to the group at the Hope Lodge and I didn't want to be late. It was cool though, to hear the stories Zeke told about each and every one of those elite runners in the room, their best times and some stories of rival runners.... the look on the faces of the less experienced ones was nice to see, but knowing that the room was full of incredibly fast people had me just jazzed to run my best too! This one girl that won at the Cape, just a few weeks ago - ran the 2nd fastest 1/2 marathon in the country (a 1:12 if I remember correctly). There were a few runners that it was their second marathon - and some their first! But this one woman it was her 100th marathon - amazing! The other master woman, she spoke with a french canadian accent and was so sweet - from Montreal - - all running around a 2:50-3 hour time. I started to dream, that maybe....

Well we had to leave early from the meeting, told Zeke on the way out that I had to speak at this event and we really did miss the tactical and information on what was going on at the start and the finish for the elite runners, but it was fun to be invited and a part of that group of amazing runners. "see you in the morning" I said as Schuyler, Steve and I headed to the Hope Lodge adjacent to UVM where cancer patients and their families have a place to stay when in treatment as a benefit to them from the American Cancer Society. I have been to Charleston, SC and Atlanta, GA and this was such a beautiful new modern Hope Lodge - I was truly impressed. Hopefully I will get to see the recording of the presentation I gave, thanking everyone and sharing my experiences as a marathon runner is something I love to do - inspire and motivate!

We went to my sister Laura's house and got to see Paige and her friends going to the prom as single ladies. They were so beautiful. I loved taking their photo and to be there for that special moment was very cool. Kimmy & Becca & Mom were there too -- and it is always so great to be surrounded by the love of family.

The morning came quickly after putting together dinner - getting to be around 10 pm and 5 am seemed like minutes... I got some solid sleep, although Steve did not -- he drove to the store for some coffee in Georgia and we hit 89 South to the marathon start.

The gathering of the elites in the morning was really a nice experience, talking to the other two girls that were master women, and sharing some stories. This was the 100th marathon for the woman that won masters and 2nd overall. The third place woman (second master) was from Montreal and so very nice as well. We stayed together and I got a great photo that Steve took before we headed to the start.

The beginning of the marathon was twisting around town in the rain on the highway -- I was a little bummed at the first fuel point my drink was missing (i had the wrong number on the bottles) - but they were there the rest of the way. I felt steady and strong, although not fast, and I could tell it wasn't one of my fastest races right from the beginning. My endurance held in and I never had any pains in my body / knees and really felt fine throughout the whole race (although as Steve would point out -- i could have pushed harder).

I finished well - strong and felt good to be done! I saw Steve right at the last mile, but it seemed forever to connect him to the area where I was with the elite group -- he came with the whole family, Schuyler, Kimmy, Becca, Laura, and Mom. I was in my glory and feeling great, although tough to stand after sitting. The experience of running a marathon no matter how fast or slow is overwhelming and a true accomplishment. #21 for me - - 4th master -- didn't quite make the top 3, but slipped in under 3:20 with a 3;19:59 -- so that made me happy....

Next? Marine Corps Marathon in DC in October!

Simple Woman's Daybook

For today.
Jumping in with the rest of the internet-world. :) A quick way to catch up!


Outside my window... I am 3 floors up in the Embassy Suites in the Dallas suburbs. It is 90 degrees outside and I look at a world that I do not know -- and honestly appreciate completely the love i have for my home in Massachussets.

I am thinking... that the vision for our organization is complex and has many layers of departments and such amazing people behind access to care, Relay For Life and the Employer Intiative. I feel so fortunate to be working for the American Cancer Society and enjoy all my colleagues when we get a chance to come together to share our vision and our work.

I am thankful for... my husband as he really put such a special thought and effort into making my birthday so wonderful. I love him so much -- more and more every day.

From the kitchen... we were looking at Italian tonight, but going to Houston's! Always great food and good wine to celebrate my friendships here in Dallas.

I am wearing... my favorite denium skort and no sleeve brown sweater shirt. Very comfy and cute too! :)

I am creating... a list of testimonials from the Impact conference and looking at the presentation for my volunteers to present on Friday.... Creativity in training and sharing is the best!

I am going... to dinner with Judy and Marty's team - since leaving the Business Unit, I don't always "fit" in - but it is nice to be with my favorite people from the past and good friends of the present.

I am reading... Shelley's blog -- sad about Viper, her dog that disappeared over a week ago -- I think about dogs and how close we become and how incredibly sad it is when they are gone. Can't wait to get home and spend more time with Oakley. :)

I am hoping... that the weather holds out for the weekend so we can spend extra time on the boat, mow the lawn and run a mountain race somewhere.... still need to finalize that before it gets too close to Saturday.

I am hearing... people getting off the elevator and headed to their rooms... busy people deep in conversations while I sit and type at the computer.

Around the house... we have some work to do with landscaping, weeding and solar panels. There is never enough time it seems to get it all done.

One of my favorite things... is talking to my husband on the phone and knowing how loved I am, and how much he misses me when I am gone.

A few plans for the rest of the week...flying home tomorrow, Relay visits and photography on Friday night, race somewhere on Saturday and get out on the boat!

A picture to share... The "Dream Team" - the volunteer steering committee behind the Impact Conference that we just had in Chicago. What an amazing group of corporate volunteers that really worked hard to put together this conference. It was a great success and the NTP volunteers all really enjoyed it and were so proud to be recognized there. Looking forward to the impact of this conference moving forward in our work with employers and the RFL National Team Program.

Race to the Clouds - RESULTS! 1:35:38 - 4th in age division!

49th Mount Washington Road Race
Presented By Primary Sponsor - NORTHEAST DELTA DENTAL
June 20, 2009 7.6 Miles - Base to Summit Pinkham Notch, Gorham, NH
Directed By: Granite State Race Services www.MountWashingtonRoadRace.com

My results:

30 4/50 F4044 1:35:38 12:35 Nancy Cook 44 F Belchertown MA W85 WMM


White Mountain Milers -
6th Open Women team
4th Master Women team

And oh ya - at 152 lbs I could have been top filly - - I used to run in that category and haven't lately as I keep hoping I will be lighter by race day! :)

===============================================================================
**** WOMEN'S RESULTS ****
Place Div/Tot Div Time Pace Name Age Sex City/state Race# Team
===== ======== ===== ======= ===== ======================== === === ======================= ===== ========================================
1 1/57 F2034 1:10:53 9:20 Brandy Erholtz 31 F Bailey CO W1
2 1/50 F4044 1:19:52 10:31 Tara Cardi 40 F East Greenwich RI W8 NARRA
3 2/57 F2034 1:20:58 10:40 Jennifer Campbell 26 F Newmarket NH W72 CRC
4 3/57 F2034 1:22:08 10:49 Alison Bryant 30 F Elkin NC W2
5 2/50 F4044 1:24:58 11:11 Lisa Goldsmith 44 F Nederland CO W133 LA SPORTIVA MOUNTAIN RUNNING
6 4/57 F2034 1:25:05 11:12 Abby Mahoney 31 F Holyoke MA W29 CMS
7 1/46 F4549 1:26:29 11:23 Cathy Pearce 46 F Chelmsford MA W5 WHIRL
8 1/30 F3539 1:27:33 11:32 Tara Breed 38 F Englewood CO W17
9 1/36 F5054 1:28:01 11:35 Donna Smyers 51 F Adamant VT W27 CVR
10 2/46 F4549 1:28:34 11:40 Suzy West 46 F Putney VT W14 CSU
11 2/30 F3539 1:28:43 11:41 Carry Buterbaugh 37 F South Portland ME W68 MTC
12 2/36 F5054 1:29:22 11:46 Cathy Merra 50 F Amherst NH W207 GCS
13 3/30 F3539 1:29:40 11:48 Bonnie Ritchotte 36 F Littleton NH W11 GCS
14 3/50 F4044 1:29:40 11:48 Katja Fox 43 F Wolfeboro NH W124 GSRT
15 5/57 F2034 1:29:59 11:51 Trisha Steidl 32 F Shoreline WA W13 SEATTLE RUNNING COMPANY
16 3/36 F5054 1:31:38 12:04 Louise Voghel 54 F St-Armand Qc Canad PQ W21 ENDUROMAX
17 6/57 F2034 1:31:45 12:05 Layce Alves 29 F Rockport MA W34 TG
18 7/57 F2034 1:31:46 12:05 Lynne Zummo 26 F Norwich VT W809 WMM
19 4/30 F3539 1:31:47 12:05 Amy Root 38 F Union ME W16
20 8/57 F2034 1:31:57 12:06 Erin Wyner 27 F Medford MA W807 SRR
21 3/46 F4549 1:32:06 12:08 Ann Rasmussen 45 F Plymouth NH W15 GSRT
22 4/46 F4549 1:32:48 12:13 Amy Rice 46 F Wakefield RI W253 NARRA
23 9/57 F2034 1:33:28 12:18 Adrienne Shields 30 F Brighton MA W273
24 5/46 F4549 1:34:13 12:24 Jacqueline Shakar 49 F Sutton MA W18 CMS
25 4/36 F5054 1:34:41 12:28 Carolyn Finch 52 F Lunenburg MA W117 NMC
26 10/57 F2034 1:35:06 12:31 Kate Hyland 27 F Portsmouth NH W161
27 11/57 F2034 1:35:10 12:32 Maura Adams 29 F Penacook NH W31 GSRT
28 5/30 F3539 1:35:15 12:32 Natasha Leighton 35 F Turner ME W178
29 6/46 F4549 1:35:24 12:34 Donna Smyth 49 F Vernon VT W22 CSU
30 4/50 F4044 1:35:38 12:35 Nancy Cook 44 F Belchertown MA W85 WMM

Team Open Women:
5. WHITE MOUNTAIN MILERS
1:31:46 1:35:38 1:38:22 (1:40:31) (1:42:59) (1:48:33) (1:49:23)
= 4:45:46
Lynne Zummo, Nancy Cook, Sue Wemyss, Shauna Ross, Dawn Heinrich, Una
Cronin, Linda Parrish

Team Master Women
4. WHITE MOUNTAIN MILERS
1:35:38 1:38:22 1:42:59 (1:49:23) (1:51:41) (1:55:48) (1:56:22)
= 4:56:59
Nancy Cook, Sue Wemyss, Dawn Heinrich, Linda Parrish, Nancy Drach,
Fabienne Pattison, Virginia Howe

Running with Rihanna Rocks!

My fave music of recent is Rihanna - - listening to "Just Stand Up" and researching the music of the talented women of the group got me turned on to this Pop music which I LOVE to run to each day. This is my playlist with the best of the Rihanna collection and what I have looked at Itunes and picked the poppiest of Pop to get me running faster.

Schuyler's favorite song - Disturbia -- but he calls it the "bum bum bee dum" song. :)

Anyway - I had to share - because she is so good!

Vermont City Marathon RESULTS!

NAME: Nancy Cook
EVENT: Full Marathon
DATE: Sunday, May 24, 2009
BIB/DIV: 40 / F4044
TIME: 3h:20m:1s (gun) / 3h:19m:59s (net)


Result in Entire Field - 216th place
2119 finishers behind. About 9% of finishers ahead.

Result in Gender (Female) - 21st place
951 finishers behind. About 2% of finishers ahead.

Result in Division (F4044) - 4th place
123 finishers behind. About 2% of finishers ahead.
LEGEND
The location of the figure on the line shows your position in the finish order of the race. The closer the figure is to the right, the closer you were to the winner.
FACTS
Who's who
Of the 2335 who finished, 42% were female and 58% were male.

Opposite Sex
For the record, you were ahead of about 86% of male finishers.

Timing Info
Your start delay: 2s.
Note: This page based on CHIP times. Click images for GUN times.
From Halfway to Finish you passed 9 runners and 66 passed you

Images: Steve and I at the expo, me and the 2 master women that I got to know at the beginning of the race (second and third overall), Me on the race course and the three of us at the finish in the elite area following the race! :)

So - you want to run a fast marathon?

Every once in a while I get asked for advice and tips on running, getting started in running and how to run faster. After my most recent marathon, I have met more runners and people interested in running and racing longer distances. My new friend Kate asked me today as she wants to qualify for Boston, how can she get ready to run a fast marathon. With a little thought, looking around at other tips out there I came up with my list. Here it is for you all to see and consider as you get faster and want to achieve those goals!



1. Choose a marathon training program. My fave is Hal Higdon - - as he has many levels to run - - Build and maintain a base of at least 40 miles per week.

2. Run shorter-than-marathon distance races, 10-kilometer to half-marathon. Do this particularly in the three months leading up to the marathon.

3. Include a tempo run once a week. After warming up, run approximately 20 to 30 seconds slower than your 10K race pace for 20 to 25 minutes. Include fartlek runs in your training once a week - - take 20 min and sprint those telephone poles!

4. Run long more often if you're trying to go faster. Complete at least five to six long runs during the four-month marathon buildup. These should be in the 18-to 20-mile range. (Minimum long runs is 3 before race day)

5. Increase overall mileage from your last marathon training program. Good point is that it is always good to journal in one way or another your mileage to be seriously pushing for a goal time.

6. Put more uphill running into your training program. It will increase your leg strength. Trail running is also good for increasing leg strength, agility and concentration.

7. Choose a race to improve your time. This would be a marathon with a flat course, held during a time of year when you can expect good weather. I recommend DC, Chicago or Hartford, CT. Keep track of your times in training, pacing yourself with a Garmin, Seiko or other device that keeps track of mileage and pace. I personally like the nike plus for immediate feedback and simplistic use.

8. Experiment with special energy foods and carbohydrate drinks. These are designed to keep you running better for longer. This is best experiemented on long runs. I use GU and Shaklee Performance. Also look at recovery drinks that work for you to keep your muscles recovered and ready for the next run. I use Shaklee Physique. Be sure to do plenty of trial usuage before depending on it come race day.

9. Take a day off each week (Do something else if you can't stand it! bike, weights, swim, yoga, etc.)

10. Taper your training (amount and intensity) beginning three weeks before the marathon. Very important to taper and take that one day off.

11. Disipline yourself to a training regime - even if it is to stick to a program. Look at what long mileage pieces are for the week and be sure you get (2) in per week - - and the other junk miles to be comfortble.

12. Remember that diet, hydration and mental health is important at the same time. Think you can, visulalize the finish - the race - the build up and get it done! This is a good place to mention that stretching is important to fend off injury.

13. Pace bracelet (know what that pace feels like) - - Get your bracelet or something to keep you on pace will help you make that time, research and be ready ahead of time. Here is a great place to get a pdf of your desired pace.

14. Be prepared on race day, race weekend - - don't let any fluff factors that you mess things up! Stay overnight close to the race, plan your pre race regime, meals, and prep so nothing messes with your head. Recon is important to know the race course, the elevation changes and how tactically you are going to run each mile, building up to the finish.

Take it all in and always remember - - if you think you can, you can!

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!