It is not the critic who counts, not the man who points out how the strong man stumbled, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes short again and again, who knows the great enthusiasms, the great devotions, and spends himself in a worthy cause, who at best knows achievement and who at the worst if he fails at least fails while daring greatly so that his place shall never be with those cold and timid souls who know neither victory nor defeat. - Theodore Roosevelt
Fundraising Tip
Send a Postcard Reminder to those who haven't donated yet. Be sure to update your list at this time as you may have realized someone you forgot earlier or you may have recently met someone new.
Training Tip
4 Ways to Make Anxiety a Motivator
Visualizing yourself overcoming any challenges helps with mental preparation. (from active.com)
One major impediment in running performance is anxiety. All runners experience this feeling. Its key components are apprehension, tension and nervousness in both mind and body. Physiological manifestations of anxiety include increased heart rate and sweating, labored breathing, muscle twitches, dizziness and upset stomach. Psychological symptoms include confusion, attention disruption, and an expectation of failure. Runners may experience several or all of these symptoms.
Because of this, the connotation of anxiety is usually negative; but anxiety can be a positive force in producing running success. Knowing what these symptoms mean and being able to address them during a race can help motivate you to a strong finish. Anxiety can be the signal that challenges you to rally at the task ahead. Our thoughts affect our physical function; and negative ones can transfer from the central nervous system to the musculoskeletal system, causing a detriment to running performance.
Avoid the Wrong Questions
Our interpretation of a situation has much to do with our anxiety in regard to it. As runners, it is important to avoid the type of personal-ability questioning that can plague a race performance. Common examples of this include:
• Am I fit enough to race at this pace?
• Did I train correctly or did I arrive fatigued?
• Are my competitors better prepared and faster than me?
• Did I plan my mile splits right or am I in over my head?
• Can I run the distance to the finish or am I risking injury?
These are questions that can have their place, particularly if you feel an acute pain or find yourself running considerably faster than your pre-race strategy. Yet many times we are in the bounds of what we planned for--well-hydrated, well-rested, and not feeling stride-altering pain--when anxiety sets in and compromises our performance. When these feelings occur, focus on your preparedness. This psychological assurance is another benefit of arriving to the start line well trained, nourished and rested.
Picture the Right Images
You may also wish to use visualization techniques in your training to give you strong, positive images of success to conjure during difficult points in your race. Visualization techniques involve imagining challenging situations during the event, and then imagining overcoming those challenges.
For example, picture running up a steep incline, being outpaced by a passing runner, sensing the onset of muscle fatigue and reaching for an ever-receding bend in the course ahead. You then see yourself surging on the steepest part of the hill, receiving a turbo boost just as your competitor tries to pass you, getting an injection of oxygen to those tired muscles or closing the distance and rounding that curve ahead to the finish.
You should imagine these powerful scenarios both during your training runs and in your spare quiet time, kind of meditating on the event as the date approaches. Once you practice calling these images to mind, you'll find you can quite easily rely on them whenever runs become difficult. Here are a few additional images you can use during a long run or race:
• Feeling a bungee cord around your chest and hooked to an object in the distance which pulls you along
• Seeing a personal best time on the finish line clock as you cross
• Finishing ahead of a faster rival
• "Thinking away" discomfort (do not ignore stride-altering pain)
• Imagining your feet as two wheels rolling beneath you. You are pedaling a tiny bicycle, pulling up on the pedals rather than pushing down on them
Finally, turn off the chatter and listen to your body. In turn, instruct your muscles to relax and go to work. Feel the perfect tempo and enjoy the experience.
Go With the Flow
The concept of flow is closely related to – and oftentimes achieved with – mental imagery techniques. In sports (as well as many other disciplines), a "flow state" refers to a positive psychological state in which a person finds an almost euphoric balance between the challenge at hand and his or her capabilities. It is a relaxed state, not one of hyperawareness, though the performance result resembles that of a deep and total focus on the task. A flow state is the opposite of over thinking; you are "in the zone" and things seem almost effortless as you proceed feeling exactly matched to the task.
In endurance running, remaining mentally present – with no regard for what is behind or ahead – is one way to ready the mind for this euphoric state. Each step is the only step. It may also help to view the running task not in competitive terms, but as a natural process of oxygen intake and energy expenditure that rolls along without regard for strategy. Flow state is about recognizing positive feelings and capitalizing on them as you run.
Put Up a Fight
Sometimes a flow state can remain elusive. At such times, there is a place for a competitive spark in your arsenal of mental strategies. And the fuel that ignites the competitive spark is mental toughness. This fosters a need to stay in the game, not give up, push past all limits and plow through failure to success.
If flow state running involves capitalizing on positive feelings, mental toughness strategies can be thought of as capitalizing on negative feelings. Mental toughness is the gift that keeps on giving. Each time you push through failure and finish strong, you strengthen this disposition and make it that much more accessible and effective for the next challenge.
Practice competing – even in your solo runs – so that you can call upon these feelings during a race. First, be sure a hard run is on your schedule, and that you are physically ready for such a run. (Remember, regardless of what the schedule says, muscle fatigue or sluggishness means your biggest benefit that day will come from taking it slow and easy.)
Once you are warm and feel ready to run hard, you can compete against the clock. Try interval training on a track, hill repeats or variable-pace road runs. You can also compete against another runner or against objects by spotting neighborhood landmarks and keeping pace until you reach them. These running games teach you that you can push past limitations, building the key ingredient you'll want on race day: self-confidence.
Frequently Asked Questions
WHO LOVES THEIR COACHES?
Your coach has been with you step by step during the last few months of your training. All of our coaches are veteran athletes. Each one has the skill and knowledge it takes to get every Team member across the finish line. They are available to answer individual training questions and will lead some of the Group Training functions. Your coaches will be running, cycling and walking right along side of you. Don’t be afraid to pick up the phone and call them. There is no such thing as a stupid question with our coaches. It is also very important to contact your coach as soon as possible should you have an injury. We encourage all Team members to consult a physician prior to starting the training program. PLEASE email me to let me know what your coach has meant to you this season!
Mission Moment
In Memory Of
Matthew Quarcini
Canton, OH
Lived with CML for 1 year, 1 month
Our son Matthew was diagnosed with CML after a motorcycle accident in July of 2004, at the age of 21. Within 6 months, a bone marrow transplant (BMT) was done using an unrelated donor that was a match for him. Unfortunately he battled hard with Graft Versus Host Disease (GVHD), which ultimately took his life on August 17, 2005. He has a 5 year old son, Jordan, who misses his Daddy very much. I know that Matt is watching over all of us everyday and especially his little guy! I only wish that there was more clarification on the survival rate for non-related BMT donors. If we knew, I think that he would have opted to stay on the Gleevec, which had him in a remission state. His life was robbed from him, too young. We love him & miss him dearly. If only....the “should haves” and “would haves” that we all live with...God Bless you Matt! We will see you in Heaven my Son!
Sunday, August 30, 2009
Sunday, August 23, 2009
Fall Season Week 14
"A journey of a thousand miles begins with one step." - Lao-Tzu
Fundraising Tip
Gimme 5. This is a great way to get larger quantities of people to donate just a little and spread the word to all of their friends to donate. This is what your email will say:
Gimme 5 minutes of your time – Go to my website at (put your website address here) and read about what I'm is doing.
Gimme $5 (or $10) – Just donate online. Five dollars for a great cause – and hey if you want to donate more, fantastic!!
Gimme 5 friends – Send this to five friends and help spread the word!
5 is the age of McKynna, our honored patient. I am running for her. She was diagnosed 2 years ago and is still in treatment.
Every 5 minutes someone new is diagnosed with a blood cancer – money for research is desperately needed – so please donate now.
Training Tip
Daily run strategies
It is important to know what your objectives are whenever you have a workout as part of your training regimen. The three topics below address the ideas of 1) building your base, 2) increasing your strength, and 3) avoiding injury. Daily runs and workouts are a key part to getting you to your event in shape to complete and enjoy the day.
Maintenance miles
A critical part to distance training is getting your body and sinews used to the pounding it will take. This involves spending time running/walking on the surface your event will be on. This is usually asphalt. So it is important to spend part of every week working out on asphalt.
All surfaces are not created equal. Concrete is hard and unforgiving. Do not run long distances on sidewalks. Your knees and hips will thank you! On the soft side are things like treadmills and packed dirt. Asphalt is somewhere between, probably closer to concrete than packed dirt.
Building yourself up
Enjoying the event will require most of us to improve our physical condition. There are three basic training concepts you might try. Note that you should be adequately warmed up and loose before doing these. Have a watch handy to track your progress!
Interval training – raising your heart rate to the anaerobic threshold (about 90% of max) for a brief time. Exercise should continue between intervals so that heart rate does not return to resting until after the workout is over. This category can include track work, hills, spin classes, or biking. This builds leg strength.
Tempo runs – holding a pace above your comfort level for an extended period. Heart rate should be about 75% of max. This builds endurance and helps you learn to hold a pace.
Foot speed – the proper pace and form is essential to efficient running. Elite runners are incredibly efficient and run at a pace near 180 steps per minute. Count the number of times one foot hits the ground in a minute. Try to get this number to be greater than 80. Relax and concentrate on moving your legs and feet quickly. Your step should be quick, easy, and light. This will help spare your body some of the pounding and help maintain a good pace for long distances.
Alternating stress and ‘rest’
Rest is part of building yourself up. Muscles must be stressed but then must be allowed to recover in order to strengthen themselves. Overtraining will lead to injury! Have at least 2 weekly workouts that are easy on your legs. Cross training is a good option. If you do run, keep your pace easy and enjoyable.
Frequently asked Questions
WHO LOVES THIER MENTORS?
Your Mentor is a special Team Member who has successfully completed his or her training and fundraising aspects of the program, and loves TNT so much that they just can’t stand to leave it! They have been in contact with you on a regular basis. Mentors are one of your best resources. They have “been in your shoes” and have great advice. Mentors share fundraising ideas and have often trained together with you. They help us to ensure that you have a positive, enjoyable Team In Training experience. PLEASE email me to let me know what your mentor has meant to you this season!
Mission Moment
In Memory Of
Firouz
CA
Lived with AML for 3 months
My father was diagnosed with AML in July at the age of 66. He underwent chemo, achieved remission, but relapsed within 3 weeks. We unsuccessfully tried another treatment, and my father passed away about 3 months after diagnosis. We live our lives expecting tomorrow, without truly appreciating today. If there's any good that came out of my dad's illness, it's that we had a chance to appreciate today as a family, knowing that we may not have tomorrow. My dad left this life knowing how loved he truly was and we were reminded of how much my dad loves us. This was my father's final gift to his family and friends. He is greatly missed!
Fundraising Tip
Gimme 5. This is a great way to get larger quantities of people to donate just a little and spread the word to all of their friends to donate. This is what your email will say:
Gimme 5 minutes of your time – Go to my website at (put your website address here) and read about what I'm is doing.
Gimme $5 (or $10) – Just donate online. Five dollars for a great cause – and hey if you want to donate more, fantastic!!
Gimme 5 friends – Send this to five friends and help spread the word!
5 is the age of McKynna, our honored patient. I am running for her. She was diagnosed 2 years ago and is still in treatment.
Every 5 minutes someone new is diagnosed with a blood cancer – money for research is desperately needed – so please donate now.
Training Tip
Daily run strategies
It is important to know what your objectives are whenever you have a workout as part of your training regimen. The three topics below address the ideas of 1) building your base, 2) increasing your strength, and 3) avoiding injury. Daily runs and workouts are a key part to getting you to your event in shape to complete and enjoy the day.
Maintenance miles
A critical part to distance training is getting your body and sinews used to the pounding it will take. This involves spending time running/walking on the surface your event will be on. This is usually asphalt. So it is important to spend part of every week working out on asphalt.
All surfaces are not created equal. Concrete is hard and unforgiving. Do not run long distances on sidewalks. Your knees and hips will thank you! On the soft side are things like treadmills and packed dirt. Asphalt is somewhere between, probably closer to concrete than packed dirt.
Building yourself up
Enjoying the event will require most of us to improve our physical condition. There are three basic training concepts you might try. Note that you should be adequately warmed up and loose before doing these. Have a watch handy to track your progress!
Interval training – raising your heart rate to the anaerobic threshold (about 90% of max) for a brief time. Exercise should continue between intervals so that heart rate does not return to resting until after the workout is over. This category can include track work, hills, spin classes, or biking. This builds leg strength.
Tempo runs – holding a pace above your comfort level for an extended period. Heart rate should be about 75% of max. This builds endurance and helps you learn to hold a pace.
Foot speed – the proper pace and form is essential to efficient running. Elite runners are incredibly efficient and run at a pace near 180 steps per minute. Count the number of times one foot hits the ground in a minute. Try to get this number to be greater than 80. Relax and concentrate on moving your legs and feet quickly. Your step should be quick, easy, and light. This will help spare your body some of the pounding and help maintain a good pace for long distances.
Alternating stress and ‘rest’
Rest is part of building yourself up. Muscles must be stressed but then must be allowed to recover in order to strengthen themselves. Overtraining will lead to injury! Have at least 2 weekly workouts that are easy on your legs. Cross training is a good option. If you do run, keep your pace easy and enjoyable.
Frequently asked Questions
WHO LOVES THIER MENTORS?
Your Mentor is a special Team Member who has successfully completed his or her training and fundraising aspects of the program, and loves TNT so much that they just can’t stand to leave it! They have been in contact with you on a regular basis. Mentors are one of your best resources. They have “been in your shoes” and have great advice. Mentors share fundraising ideas and have often trained together with you. They help us to ensure that you have a positive, enjoyable Team In Training experience. PLEASE email me to let me know what your mentor has meant to you this season!
Mission Moment
In Memory Of
Firouz
CA
Lived with AML for 3 months
My father was diagnosed with AML in July at the age of 66. He underwent chemo, achieved remission, but relapsed within 3 weeks. We unsuccessfully tried another treatment, and my father passed away about 3 months after diagnosis. We live our lives expecting tomorrow, without truly appreciating today. If there's any good that came out of my dad's illness, it's that we had a chance to appreciate today as a family, knowing that we may not have tomorrow. My dad left this life knowing how loved he truly was and we were reminded of how much my dad loves us. This was my father's final gift to his family and friends. He is greatly missed!
Sunday, August 16, 2009
Fall Season Week 13
Motivational Video
Epic Feats
Fundraising Tip
Email your monthly update reminding others to donate. This is a great way to keep people up to date with your training and fundraising progress. It's also a great time to update your potential donors on your honored patients status.
Injury Prevention Tip
To Prevent Leg Injuries, Look to the Hips, Not the Feet
http://footloose.runnersworld.com/2009/04/to-prevent-leg-injuries-look-to-the-hips-not-the-feet.html
Mission Moment
Mace' Antuanette Tager
West Columbia, SC
Living with AML for 1 year, 6 months
Age: 17
Mace' has just been diagnosed with secondary AML as a result of her previous cancer treatments. In October 2001, she was diagnosed with Neuroblastoma IV with little hope for survival of 6 months. She had two stem cell transplants in the summer of 2002, after the doctors were unable to remove the tumor in her abdomen. The only symptom she had then was complaints of back pain. Little did we know, she had a tumor in her spine that was removed immediately and aggressive chemotherapy followed. She had multiple infections and fever, and had to be hospitalized. She had many surgeries to repair what chemotherapy and radiation damaged.
She was doing well and was in remission since May 2005. The endocrinologist put her on hormone replacement therapy because the radiation and chemo had caused her to be in primary ovarian failure. She was looking forward to her junior year in high school and getting her license before this summer. The beginning of the summer went well and Mace' was excited about the upcoming school year. When she came home from Camp Kemo in June, she was complaining of an ear infection and female problems. Her pediatrician put her on antibiotics, but the ear infection did not clear up. The pediatrician advised me to call her oncologist about getting some blood work and scans done. While Mace' was on her second dose of antibiotics, the oncologists informed us that three medium sized tumors were found on her liver and Mace' needed a liver biopsy immediately. The needle biopsy was done the end of July, but not helpful, so a week later Mace' had to have a surgery to obtain another biopsy. The findings were benign and two of the tumors were able to be removed. 5 days after being released from the hospital, Mace' was admitted back to the hospital for a staph infection, in the form of big fluid blisters all over her abdomen and around the incision site. Mace' stayed in the hospital for 6 days before the doctors could find out what was going on. She had to celebrate her 16th birthday in the hospital.
The next day she was released to go home, but not before one of the oncologists informed me that her CBCs did not look good and something was going on. Mace' had to return to the oncologist the following Monday for some more blood work. The doctors were not sure if Mace's infection was causing her blood work to be abnormal, or if it was another cancer. Well, the hematologist told me that Mace' could have secondary AML, which is caused when a patient has had a previous cancer and the treatments can cause another cancer to emerge. Mace' had a bone marrow biopsy done on August 25 and the doctors diagnosed her with having AML and said that it was very serious and would difficult to treat because of how aggressive the cancer is, therefore, the treatment would be aggressive as well. Mace' is to be admitted into the cancer center this week to start her chemotherapy treatment and will be in the hospital for treatment and remission. A possible bone marrow transplant may be needed, and her brother, father, and I will be tested for match. My family and I are torn. My community is as well, because Mace' has gone through so much these past 5 years. She told me that this was going to be her year to be a high school student and be like the other teenagers her age. She said that she is lucky and has everything a teenager could want. She received a car for her birthday and was excited about taking driving training in October of this year. She has a wonderful spirit and constant belief in God's healing.
When she was diagnosed with Neuroblastoma, I was shocked and worried, but I left it in God's hands. This time, I am more worried and in disbelief that my daughter has to go through such an ordeal again, when she has overcome so many obstacles; even shocking the doctors. My family and I pray every day for Mace' and her doctors. I know God will be there with her, but I guess I am just hurting for my daughter because I know what is coming ahead, and no parent wants their child to endure such a disease or hurt for anything. Mace' has a brother and he is hurting as well. He and Mace' are very close and I know this is tearing him apart because he doesn't quite understand all of it. I pray for my son as well because the siblings are sometimes forgotten about, unfortunately. All I ask is that anyone who reads this or knows us; pray, pray, pray, and pray for my daughter Mace' and the family. God does answer prayers. He has brought Mace' so far.
Epic Feats
Fundraising Tip
Email your monthly update reminding others to donate. This is a great way to keep people up to date with your training and fundraising progress. It's also a great time to update your potential donors on your honored patients status.
Injury Prevention Tip
To Prevent Leg Injuries, Look to the Hips, Not the Feet
http://footloose.runnersworld.com/2009/04/to-prevent-leg-injuries-look-to-the-hips-not-the-feet.html
Mission Moment
Mace' Antuanette Tager
West Columbia, SC
Living with AML for 1 year, 6 months
Age: 17
Mace' has just been diagnosed with secondary AML as a result of her previous cancer treatments. In October 2001, she was diagnosed with Neuroblastoma IV with little hope for survival of 6 months. She had two stem cell transplants in the summer of 2002, after the doctors were unable to remove the tumor in her abdomen. The only symptom she had then was complaints of back pain. Little did we know, she had a tumor in her spine that was removed immediately and aggressive chemotherapy followed. She had multiple infections and fever, and had to be hospitalized. She had many surgeries to repair what chemotherapy and radiation damaged.
She was doing well and was in remission since May 2005. The endocrinologist put her on hormone replacement therapy because the radiation and chemo had caused her to be in primary ovarian failure. She was looking forward to her junior year in high school and getting her license before this summer. The beginning of the summer went well and Mace' was excited about the upcoming school year. When she came home from Camp Kemo in June, she was complaining of an ear infection and female problems. Her pediatrician put her on antibiotics, but the ear infection did not clear up. The pediatrician advised me to call her oncologist about getting some blood work and scans done. While Mace' was on her second dose of antibiotics, the oncologists informed us that three medium sized tumors were found on her liver and Mace' needed a liver biopsy immediately. The needle biopsy was done the end of July, but not helpful, so a week later Mace' had to have a surgery to obtain another biopsy. The findings were benign and two of the tumors were able to be removed. 5 days after being released from the hospital, Mace' was admitted back to the hospital for a staph infection, in the form of big fluid blisters all over her abdomen and around the incision site. Mace' stayed in the hospital for 6 days before the doctors could find out what was going on. She had to celebrate her 16th birthday in the hospital.
The next day she was released to go home, but not before one of the oncologists informed me that her CBCs did not look good and something was going on. Mace' had to return to the oncologist the following Monday for some more blood work. The doctors were not sure if Mace's infection was causing her blood work to be abnormal, or if it was another cancer. Well, the hematologist told me that Mace' could have secondary AML, which is caused when a patient has had a previous cancer and the treatments can cause another cancer to emerge. Mace' had a bone marrow biopsy done on August 25 and the doctors diagnosed her with having AML and said that it was very serious and would difficult to treat because of how aggressive the cancer is, therefore, the treatment would be aggressive as well. Mace' is to be admitted into the cancer center this week to start her chemotherapy treatment and will be in the hospital for treatment and remission. A possible bone marrow transplant may be needed, and her brother, father, and I will be tested for match. My family and I are torn. My community is as well, because Mace' has gone through so much these past 5 years. She told me that this was going to be her year to be a high school student and be like the other teenagers her age. She said that she is lucky and has everything a teenager could want. She received a car for her birthday and was excited about taking driving training in October of this year. She has a wonderful spirit and constant belief in God's healing.
When she was diagnosed with Neuroblastoma, I was shocked and worried, but I left it in God's hands. This time, I am more worried and in disbelief that my daughter has to go through such an ordeal again, when she has overcome so many obstacles; even shocking the doctors. My family and I pray every day for Mace' and her doctors. I know God will be there with her, but I guess I am just hurting for my daughter because I know what is coming ahead, and no parent wants their child to endure such a disease or hurt for anything. Mace' has a brother and he is hurting as well. He and Mace' are very close and I know this is tearing him apart because he doesn't quite understand all of it. I pray for my son as well because the siblings are sometimes forgotten about, unfortunately. All I ask is that anyone who reads this or knows us; pray, pray, pray, and pray for my daughter Mace' and the family. God does answer prayers. He has brought Mace' so far.
Sunday, August 9, 2009
Fall Season Week 12
I don't think I've chosen this life; I feel I've been pushed into it. And what sustains me is a sense of my life as a mission. - Jane Goodall
Fundraising Tip
Host an event for your friends, family, and/or colleagues. Some events could include cocktail parties at your home, raffles (make sure items are donated), garage sales, sporting tournaments or a dress down day at work. It's best to keep it small in this area.
Training Tip
Technique
With Base training fully underway, there is no time like the present to focus on improving your sport technique. Better technique is critical to your overall goal achievement. With improved technique, your performance is helped in several ways:
1. Better Economy – Your “economy” in sport is defined by how far you can go on each unit of oxygen you consume. Put another way, the less oxygen you use for any given amount of exercise equates to better “economy”. If you improve your skill & become a more technically proficient athlete, you will simply consume less oxygen for any given bout of exercise. Therefore, you will be more economical…this translates into going faster for the same distance or going longer before tiring!
2. Decreased Injury Risk – We all know that poor technique is one of the leading causes of injury. When joints/muscles are repeatedly moved in improper ways or have stresses placed upon them in unsupported positions, the aches & pains of pre-injury may show themselves. For endurance athletes, this is critical – consider the number of times that your shoulders rotate during a 1k swim, that your knees bend & straighten during a 40k bike, or that your feet hit the ground in a 26.2 mile run. If your form is off by just a bit each time, your injury risk is substantially higher.
3. Improved Performance – If one of your main goals is to reach the finish line a bit faster, then technique improvement is where you ought to spend a great deal of time. That base training & those high intensity intervals are certainly important, but if your mechanics are poor, you just won’t be able to go as fast as you could if you had more efficient movement patterns. Remember this…energy put into movements which don’t directly move you forward is simply wasted energy! Also consider…Olympic athletes regularly spend hours working on improving their technical abilities. If the athletes at the top of their game continue to work on form, who are we to think that we don’t need to!!!
Run Technique
For running, the misconceptions are that speed comes from running more, striding out farther, & pushing off harder. Again, some points to consider:
1. Cadence – If you want to maximize your speed abilities & minimize your injury risk, proper cadence is a huge skill to master. Ideal running cadence is 90-100 strides per minute (count one foot only)…very similar to cycling cadence, yes??! If your cadence is too low, then you are potentially either heel striking (the lower your cadence the more strongly you may be doing this) or strongly pushing off from your toes. Both of these (heel striking & toe pushing) have huge injury risks attached to them – just chat with any Physical Therapist! Additionally, if you are doing either of these then you are making running too hard!!
2. “Falling” – Have you ever considered “falling” when running? If not, it’s time to do so. Running is simply the act of falling from a balanced position to an unbalanced position & back to a balanced position. If you let your body mass fall forward, then your legs will move underneath you to catch you (self-preservation). It’s really that easy! That’s what I meant when I said that “pushing off” makes running too hard!
3. Running in Circles – Lets discuss how to “run in circles”. It’s really the same thing as on a bike! When on a bike, your leg is longest at the bottom position. After you pass the bottom position, your knee bends to pull the foot around to the top position (heel directly under the hip). Then the knee extends to bring the foot back to the bottom position. The same sequence happens when you run. When your foot is on the ground directly beneath your body, your leg is at its longest. Once your body moves past your foot, then your knee should immediately bend to bring the foot up to top position ( heel directly under your hip). Once the foot moves past the hip, then your knee should extend to place the foot back down on the ground directly beneath the body. If you think about pedaling circles while running, you’ll start to get the hang of it!!
Frequently Asked Questions
HOW DO I GET TO KNOW MY HONOREE?
The honorees are involved in this program because they want to be. Please feel free to e-mail them, send them a note, or arrange a get-together. However, please keep in mind that you are not the only participant matched with this Honoree. Respect their time by remembering each patient family has 10-15 participants training and fundraising in their honor. We try to provide several opportunities for you to meet your participant in person. We will invite each honoree to the kick off party, one group training and one clinic. When you contact your honoree, be sure to identify yourself as a Team In Training Member.
Mission Moment
Thomas
Living with Non-Hodgkin's Lymphoma for 5 years, 3 months
Age: 51
My husband Tom was diagnosed in Nov. 2002 with Non-Hodgkin’s lymphoma, MALT type, stage IV. We had gone to 15 doctors over the course of 5 months to get a diagnosis for what Tom had. When he finally got a diagnosis of cancer, we were stunned. We never imagined this could happen to Tom. He began chemotherapy immediately since he was having symptoms, and the lymphoma was in his spinal fluid, sinuses, bone marrow and ear. He had 7 rounds of two types of chemo and also chemo directly into the spinal fluid. He then had 20 treatments of radiation to his head. He got a 3 year remission, but unfortunately in May 2006, he relapsed with the cancer, which is now wrapped around his spinal cord. He is currently undergoing chemo again and has had another 18 radiation treatments. His oncologist is hopeful he will achieve remission again. The type of Non-Hodgkin’s Tom has unfortunately can never be cured. They can treat it, but it is low grade and will more than likely come back again.
Tom lives each day to the fullest but this was not always the case. He has changed a lot of his behaviors and said he is determined to make the most of what this disease has taught him about life. He is an inspiration to his family and friends and all those who know him.
Fundraising Tip
Host an event for your friends, family, and/or colleagues. Some events could include cocktail parties at your home, raffles (make sure items are donated), garage sales, sporting tournaments or a dress down day at work. It's best to keep it small in this area.
Training Tip
Technique
With Base training fully underway, there is no time like the present to focus on improving your sport technique. Better technique is critical to your overall goal achievement. With improved technique, your performance is helped in several ways:
1. Better Economy – Your “economy” in sport is defined by how far you can go on each unit of oxygen you consume. Put another way, the less oxygen you use for any given amount of exercise equates to better “economy”. If you improve your skill & become a more technically proficient athlete, you will simply consume less oxygen for any given bout of exercise. Therefore, you will be more economical…this translates into going faster for the same distance or going longer before tiring!
2. Decreased Injury Risk – We all know that poor technique is one of the leading causes of injury. When joints/muscles are repeatedly moved in improper ways or have stresses placed upon them in unsupported positions, the aches & pains of pre-injury may show themselves. For endurance athletes, this is critical – consider the number of times that your shoulders rotate during a 1k swim, that your knees bend & straighten during a 40k bike, or that your feet hit the ground in a 26.2 mile run. If your form is off by just a bit each time, your injury risk is substantially higher.
3. Improved Performance – If one of your main goals is to reach the finish line a bit faster, then technique improvement is where you ought to spend a great deal of time. That base training & those high intensity intervals are certainly important, but if your mechanics are poor, you just won’t be able to go as fast as you could if you had more efficient movement patterns. Remember this…energy put into movements which don’t directly move you forward is simply wasted energy! Also consider…Olympic athletes regularly spend hours working on improving their technical abilities. If the athletes at the top of their game continue to work on form, who are we to think that we don’t need to!!!
Run Technique
For running, the misconceptions are that speed comes from running more, striding out farther, & pushing off harder. Again, some points to consider:
1. Cadence – If you want to maximize your speed abilities & minimize your injury risk, proper cadence is a huge skill to master. Ideal running cadence is 90-100 strides per minute (count one foot only)…very similar to cycling cadence, yes??! If your cadence is too low, then you are potentially either heel striking (the lower your cadence the more strongly you may be doing this) or strongly pushing off from your toes. Both of these (heel striking & toe pushing) have huge injury risks attached to them – just chat with any Physical Therapist! Additionally, if you are doing either of these then you are making running too hard!!
2. “Falling” – Have you ever considered “falling” when running? If not, it’s time to do so. Running is simply the act of falling from a balanced position to an unbalanced position & back to a balanced position. If you let your body mass fall forward, then your legs will move underneath you to catch you (self-preservation). It’s really that easy! That’s what I meant when I said that “pushing off” makes running too hard!
3. Running in Circles – Lets discuss how to “run in circles”. It’s really the same thing as on a bike! When on a bike, your leg is longest at the bottom position. After you pass the bottom position, your knee bends to pull the foot around to the top position (heel directly under the hip). Then the knee extends to bring the foot back to the bottom position. The same sequence happens when you run. When your foot is on the ground directly beneath your body, your leg is at its longest. Once your body moves past your foot, then your knee should immediately bend to bring the foot up to top position ( heel directly under your hip). Once the foot moves past the hip, then your knee should extend to place the foot back down on the ground directly beneath the body. If you think about pedaling circles while running, you’ll start to get the hang of it!!
Frequently Asked Questions
HOW DO I GET TO KNOW MY HONOREE?
The honorees are involved in this program because they want to be. Please feel free to e-mail them, send them a note, or arrange a get-together. However, please keep in mind that you are not the only participant matched with this Honoree. Respect their time by remembering each patient family has 10-15 participants training and fundraising in their honor. We try to provide several opportunities for you to meet your participant in person. We will invite each honoree to the kick off party, one group training and one clinic. When you contact your honoree, be sure to identify yourself as a Team In Training Member.
Mission Moment
Thomas
Living with Non-Hodgkin's Lymphoma for 5 years, 3 months
Age: 51
My husband Tom was diagnosed in Nov. 2002 with Non-Hodgkin’s lymphoma, MALT type, stage IV. We had gone to 15 doctors over the course of 5 months to get a diagnosis for what Tom had. When he finally got a diagnosis of cancer, we were stunned. We never imagined this could happen to Tom. He began chemotherapy immediately since he was having symptoms, and the lymphoma was in his spinal fluid, sinuses, bone marrow and ear. He had 7 rounds of two types of chemo and also chemo directly into the spinal fluid. He then had 20 treatments of radiation to his head. He got a 3 year remission, but unfortunately in May 2006, he relapsed with the cancer, which is now wrapped around his spinal cord. He is currently undergoing chemo again and has had another 18 radiation treatments. His oncologist is hopeful he will achieve remission again. The type of Non-Hodgkin’s Tom has unfortunately can never be cured. They can treat it, but it is low grade and will more than likely come back again.
Tom lives each day to the fullest but this was not always the case. He has changed a lot of his behaviors and said he is determined to make the most of what this disease has taught him about life. He is an inspiration to his family and friends and all those who know him.
Sunday, August 2, 2009
Fall Season Week 11
Hold fast to dreams, for if dreams die, life is a broken winged bird that cannot fly. - Lanston Hughes
Fundraising Tip
Provide a service like painting, cleaning, babysitting, shopping, etc. People also like to receive a service at a reduced price especially when they know their funds will go to a good cause.
Training Tip
OK, as if running/walking 12 or more miles isn't torture enough, here's something else that you'll think is torture, but is very helpful in the long run. When you get home from a long training, run yourself a low temperature bath about 6 inches deep. Set a large bucket of ice next to the tub. Get yourself a cup of hot tea, coffee, cocoa, or whatever you like to drink warm. Sit down into the water and start putting the ice into the water until ice water covers your legs. Remain in the water as long as you can, but not more than 20 minutes. Or, after training, simply sit in the river for as long as you can stand it (like Lexi, Kandy, Amy Byrd and Louise did after training Saturday). This will help your muscles heal and recover faster and your legs will feel better the next day.
Frequently Asked Questions
TNT’S COMMITMENT TO YOU:
• Travel, accommodations, and entry fees for event weekend.
• Four or five months of supervised coaching including comprehensive training schedules, and opportunities to train with other Team Members.
• Professional advice on nutrition, injury prevention, and other related topics.
• Fundraising materials, ideas, and strategies.
• Support and encouragement throughout the fundraising and training period.
YOUR COMMITMENT TO US
• Raise the minimum amount of funds designated to aid researchers in their race to find a cure for leukemia and related cancers.
• Train to run, walk, or cycle the marathon, half marathon, century ride for which you are registered.
Mission Moment
Gail Alice Denker
Batavia, IL
Living with CML for 7 years
Age: 67
I was 61 years old when diagnosed, newly retired and had just found out my husband and I were going to become grandparents for the first time.
My diagnosis came 5 months before Gleevec was approved by the FDA. Fortunately for me, a trial was beginning at OHSU, conducted by Dr. Brian Druker (who developed the drug) and Dr. Michael Mauro, who became my oncologist at OHSU. I enrolled as patient 001 in the trial to treat newly diagnosed, untreated CML patients.
The trial ended successfully for me. A year later I was in full remission and able to harvest my stem cells. Although I was subsequently diagnosed with breast cancer that same summer (DCIS and LCIS) for which I had bilateral mastectomies, I have remained in full remission for 6 years.
I could not have faced this without the support of my husband, Merle, an orthopedic surgeon who became my personal physician and administered my shots with kindness and patience. My husband and I have been able to enjoy our retirement winters in Southern California, and we are now the proud grandparents of two lovely granddaughters and two darling grandsons.
I feel very blessed to have been diagnosed at the time that Gleevec was being developed, which erased the original prognosis of 3-5 years. I owe my life to Dr. Robert Bayer, my oncologist, who made my diagnosis and encouraged me to enroll in the study, and to Novartis and Drs. Druker and Mauro, as well as the Leukemia and Lymphoma Society, for defeating a once fatal disease.
Fundraising Tip
Provide a service like painting, cleaning, babysitting, shopping, etc. People also like to receive a service at a reduced price especially when they know their funds will go to a good cause.
Training Tip
OK, as if running/walking 12 or more miles isn't torture enough, here's something else that you'll think is torture, but is very helpful in the long run. When you get home from a long training, run yourself a low temperature bath about 6 inches deep. Set a large bucket of ice next to the tub. Get yourself a cup of hot tea, coffee, cocoa, or whatever you like to drink warm. Sit down into the water and start putting the ice into the water until ice water covers your legs. Remain in the water as long as you can, but not more than 20 minutes. Or, after training, simply sit in the river for as long as you can stand it (like Lexi, Kandy, Amy Byrd and Louise did after training Saturday). This will help your muscles heal and recover faster and your legs will feel better the next day.
Frequently Asked Questions
TNT’S COMMITMENT TO YOU:
• Travel, accommodations, and entry fees for event weekend.
• Four or five months of supervised coaching including comprehensive training schedules, and opportunities to train with other Team Members.
• Professional advice on nutrition, injury prevention, and other related topics.
• Fundraising materials, ideas, and strategies.
• Support and encouragement throughout the fundraising and training period.
YOUR COMMITMENT TO US
• Raise the minimum amount of funds designated to aid researchers in their race to find a cure for leukemia and related cancers.
• Train to run, walk, or cycle the marathon, half marathon, century ride for which you are registered.
Mission Moment
Gail Alice Denker
Batavia, IL
Living with CML for 7 years
Age: 67
I was 61 years old when diagnosed, newly retired and had just found out my husband and I were going to become grandparents for the first time.
My diagnosis came 5 months before Gleevec was approved by the FDA. Fortunately for me, a trial was beginning at OHSU, conducted by Dr. Brian Druker (who developed the drug) and Dr. Michael Mauro, who became my oncologist at OHSU. I enrolled as patient 001 in the trial to treat newly diagnosed, untreated CML patients.
The trial ended successfully for me. A year later I was in full remission and able to harvest my stem cells. Although I was subsequently diagnosed with breast cancer that same summer (DCIS and LCIS) for which I had bilateral mastectomies, I have remained in full remission for 6 years.
I could not have faced this without the support of my husband, Merle, an orthopedic surgeon who became my personal physician and administered my shots with kindness and patience. My husband and I have been able to enjoy our retirement winters in Southern California, and we are now the proud grandparents of two lovely granddaughters and two darling grandsons.
I feel very blessed to have been diagnosed at the time that Gleevec was being developed, which erased the original prognosis of 3-5 years. I owe my life to Dr. Robert Bayer, my oncologist, who made my diagnosis and encouraged me to enroll in the study, and to Novartis and Drs. Druker and Mauro, as well as the Leukemia and Lymphoma Society, for defeating a once fatal disease.
Subscribe to:
Comments (Atom)