heavenlystrength

Every day that I spend running is a gift

2012-02-29T11:16:00.000-08:00

Every day that I spend running is a gift. This is something that I believe with all my heart, something that is deep within me.

On January 8^th, 2011 I had to put my running shoes away and allow my body to heal. A serious of aches, pains and fatigue led to an injury, a stress fracture on my lower leg. I made the decision to rest instead of pushing on and risk making things worse. I was emotional, devastated, angry, confused and I definitely didn’t want to talk about it with anyone except for those that I had to.

Running was everything to me. It was there for me when I was depressed after we moved from Oregon to California. Running became my companion. And I have to take 5 ½ weeks off? I had no idea how I was going to make it through the next several weeks. I even put 5 ½ weeks of daily vitamins in a Ziploc bag as a countdown to when I could run again.

During my time off, I focused on swimming. I got up to swimming 3.10 miles and I’m maintaining that. I made it through my weeks of healing. I am in therapy now and it’s going well. I have runs scheduled this summer, a 50K, 50 miler and my 100 at the end of October, Javelina Jundred.

So what did I learn? I learned that there is more to life than running, that not running doesn’t really mean my life is over as I know it. I learned that it is bad to put running above the other things in my life…God, family. For me and my life experiences, it was really easy to do that, especially since running has always been easy for me. I love everything about running, it makes me feel great. I have never had a bad race. I have had hard races, especially at the 50 mile distance, but never bad. I am a Christian, so I am thankful to God for my healing and thankful for the experience as I have a learned a great deal about myself, about my running. I once read that for every injury, we learn something about ourselves. For every race, we learn something about ourselves. We learn where are limits lie and we learn to push past them. We learn how to deal with suffering and pain. We learn how to push away the mental demons that scream at you to get you to stop and quit. We learn to conquer because living a life of no regrets means a lot.

“Know your limits…but never stop trying to exceed them.”

I still don’t like talking about my injury, but I don’t want to forget. The memories of it can be a constant reminder to keep my priorities in focus and a reminder of what I’ve learned during my journey. For this I will be stronger.

How is training going? You might be surprised. Not what you expected to hear.

2012-01-29T14:46:00.000-08:00

After I ran my 3rd 50 back in October, I got overly excited about training for my first 100 and over did it. One problem after another begun to surface. I had been planning on 3 different ultra's between January and March-a 50K, 65 miles and a 40 mile race After experiencing my final injury, one that was not going away, I made the decision to quit running altogether. A bold move, one that hurt me on the inside to make, considering that I LOVE to run. My last run was January 8th, a 8 mile run. I have not run since and will not run until 2/19. When I do start running, I will start near the bottom of a training schedule and train for the Mt. Hood 50. The other change is that I am not going to follow my normal Santa Clarita training guide, but one that really follows the no more than a 10% jump in training rule. This will help to prevent any injuries. Javelina, my first 100 is extremely important to me and I want to show up at the starting line as healthy as possible. In the mean time, I've been swimming. My furthest swimming distance has been 2.27 and I have a goal of 3 miles, one that I will achieve. All of my injuries are healing up and going away and I have started walking again, but still no running for the next couple of weeks. Yes, it's horrible, but proving to be beneficial. I have signed up for the Mt. Hood 50, 7/28 and am considering a 50K in Portland, 5/28 and I will be signing up for Javelina in February. As luck has it, my husband will be going with me to Javelina to watch me finish my first 100. I've been asking for a lot of advice regarding running from experienced runners and that has also been paying off. I would also like to mention why I switched from making Rio Del Lago to Javelina as my first 100. I spoke to a few runners that have run both. I had some concerns about Rio and Javelina seemed like it fit my personality better, my strengths, my weaknesses. I need to be around people, I like the idea of the moon providing light, I like the idea of a party atmosphere. This is going to be an interesting year, I'm looking forward to training again and turning goals into reality.
Happy running~
Jeannie

Reasons why you should never eat at McDonald's

2012-01-24T16:50:00.000-08:00

The Golden Arches: the ultimate American icon. Super Size Me taught us that fast food culture brings obesity, heart disease, hypertension and a whole slew of other problems. How bad do you really want that Big Mac? Here are 15 reasons you’ll never let anyone you love get near those Golden Arches.

Real food is perishable. With time, it begins to decay. It’s a natural process, it just happens. Beef will rot, bread will mold. But what about a McDonald’s burger? Karen Hanrahan saved a McDonald's burger from 1996and, oddly enough, it looks just as “appetizing” and “fresh” as a burger you might buy today. Is this real food?

Further reading: http://www.fox40.com/news/headlines/ktxl-news-mcdonaldsdecay0902,0,2533265.story

You would have to walk 7 hours straight to burn off a Super Sized Coke, fries and Big Mac. Even indulging in fast food as an occasional treat is a recipe for weight gain…unless you’re planning to hit each treadmill in the treadmill bay afterwards.

Containing less fat, salt and sugar, your pet’s food may be healthierthan what they serve at McDonald’s

In 2007, the employees of an Orlando-area McDonald’s were caught on camera pouring milk into the milkshake machine out of a bucket labeled “Soiled Towels Only.” That particular restaurant had already been cited for 12 different sanitary violations. Though McDonald’s proudly stands by its safety standards, and not every restaurant has such notorious incidents, the setting of a fast food restaurant staffed with low-paid employees at a high turnover rate arguably encourages bending the rules. (McDonald’s isn’t alone in this, of course – Burger King is actually ranked as the dirtiest of all the fast food chains.)

McDonald’s supports the destruction of the Amazon rainforest. Much of the soy-based animal feed used to fatten fast-food chickens is grown in the Amazon. Are those chicken nuggets really worth acres of irreplaceable trees? (Especially considering how important carbon sinks like the rainforest are to halt global warming!) Fast food supports a completely unsustainable system of agriculture. It’s cruel to animals, unhealthy for humans, and bad for the planet.

(They may have changed their ways)
Further reading: http://www.foxnews.com/story/0,2933,190947,00.html
http://www.greenpeace.org/usa/en/news-and-blogs/news/mcvictory/

Even Prince Charles, while touring a diabetes center in the United Arab Emirates, commented that banning McDonald’s is key to health and nutrition. Don’t let the salads and chicken breasts fool you. The “chicken” at McDonald’s, by the way, comes with a whole lot more than chicken.

As if feeding children high-fat, high-sodium, low-nutrition “food” weren’t bad enough, some Happy Meals in 2006 contained toy Hummers. It’s as if McDonald’s was encouraging a whole generation of kids not only to guzzle food, but to guzzle gas as well. Would you like a few barrels of petroleum with that?

The processed fat in McDonald’s food (and other fast food) promotes endothelial dysfunction for up to 5 hours after eating the meal. Endothelial tissue is what lines the inside of blood vessels.

For those who enjoy sex, take note: erectile dysfunction is connected to endothelial dysfunction. Morgan Spurlock of Super Size Mecommented that his normally healthy sexual function deteriorated in just one month when he ate only food from McDonald’s. Even his girlfriend commented on camera that “he’s having a hard time, you know, getting it up.”

How many cows does it take to keep the world loaded with Big Macs? I had to do some research and a little math, but according to a brief video inside one of McDonald’s 6 meat processing plants, about 500,000 pounds of beef is processed per day, per plant. If an average beef cow weighs 1,150 pounds, That means 2609 cows a day are turned into burgers. That’s 952,285 cows per year. And that’s just in the United States. Eating a hamburger may not be worse than driving a Hummer, but it’s bad. One hamburger patty does not necessarily come from one cow. Think about that. You’re eating bits of hundreds of cows.

Maybe you just pop in for an inexpensive latte. Watch out for thecaramel syrup (Sugar, water, fructose, natural (plant source) and artificial flavor, salt, caramel color (with sulfites), potassium sorbate (preservative), citric acid, malic acid) or the chocolate drizzle (Corn syrup, water, hydrogenated coconut oil, high fructose corn syrup, glycerin, nonfat milk, cocoa, cocoa (processed with alkali), food starch-modified, disodium phosphate, potassium sorbate (preservative), xanthan gum, artificial flavor (vanillin), salt, soy lecithin). Please don’t put that stuff into your body. Eat healthy cheap food instead – you can be well and still save cash.

Are you a vegetarian with a French fry craving? You better skip McDonald’s because their fries actually contain milk (and wheat) and though they’re fried in vegetable oil, the oil is flavored with beef extract. (McDonald’s famously misled customers for years.)

Do you want high blood pressure? Hit the drive-through. Eating a McDonald’s chicken sandwich (any of “Ëœem, take your pick) will give you about 2/3 of the recommended daily amount of sodium. And if you actually do have high blood pressure, that’s way more than you really need.

Finally unveiled: the secret of the Big Mac’s “secret sauce.”

Soybean oil, pickle relish [diced pickles, high fructose corn syrup, sugar, vinegar, corn syrup, salt, calcium chloride, xanthan gum, potassium sorbate (preservative), spice extractives, polysorbate 80], distilled vinegar, water, egg yolks, high fructose corn syrup, onion powder, mustard seed, salt, spices, propylene glycol alginate, sodium benzoate (preservative), mustard bran, sugar, garlic powder, vegetable protein (hydrolyzed corn, soy and wheat), caramel color, extractives of paprika, soy lecithin, turmeric (color), calcium disodium EDTA (protect flavor).

Yum. Cheap oil and cheap syrup. Many people depend upon cheap food such as the sort offered at McDonald’s, whether due to the economic conditions we currently face or low incomes. So shouldn’t we be examining regulations that subsidize corn syrup but consider fruits and vegetables – the building blocks of a healthy body and green planet – to be “speciality” crops? Shouldn’t we be promoting urban gardening,community gardens and spreading information about low-cost farmers’ markets and CSAs? And focusing on the abundant choices of cheap food that are tasty and green?

Still not convinced? Maybe this 1970s trip through McDonaldland will give you enough nightmares to keep your loved ones away forever.

Further reading: http://www.snopes.com/food/prepare/msm.asp

*****Take caution watching the video below, make the kids leave the room. I have never been able to watch the whole thing.*****

Celiac Disease and how to cope as a athlete

2012-01-22T08:42:00.000-08:00

Below are a few articles about Celiac Disease and how you can live with it as a runner or athlete.

Celiac disease, also known as gluten intolerance, is a genetic disorder that affects at least 1 in 133 Americans.
Symptoms of celiac disease can range from the classic features, such as diarrhea, weight loss, and malnutrition, to latent symptoms such as isolated nutrient deficiencies but no gastrointestinal symptoms. The disease mostly affects people of European (especially Northern European) descent, but recent studies show that it also affects Hispanic, Black and Asian populations as well. Those affected suffer damage to the villi (shortening and villous flattening) in the lamina propria and crypt regions of their intestines when they eat specific food-grain antigens (toxic amino acid sequences) that are found in wheat, rye, and barley. Oats have traditionally been considered to be toxic to celiacs, but recent scientific studies have shown otherwise. This research is ongoing, however, and it may be too early to draw solid conclusions.

Because of the broad range of symptoms celiac disease presents, it can be difficult to diagnose. The symptoms can range from mild weakness, bone pain, and aphthous stomatitis to chronic diarrhea, abdominal bloating, and progressive weight loss. If a person with the disorder continues to eat gluten, studies have shown that he or she will increase their chances of gastrointestinal cancer by a factor of 40 to 100 times that of the normal population. Further, gastrointestinal carcinoma or lymphoma develops in up to 15 percent of patients with untreated or refractory celiac disease. It is therefore imperative that the disease is quickly and properly diagnosed so it can be treated as soon as possible.
http://www.celiac.com/

Facing the challenge of running gluten free
By Amy Fisher

Imagine a world where there are no puffy post-run bagels. Or what if you were suddenly banned from your favorite cereal (the one that always gets you through that hilly run)? Runners with celiac disease can relate to such scenarios.

Celiac disease is a lifelong autoimmune intestinal disorder estimated that affects nearly one in 132 individuals in the United States. Celiacs are unable to ingest gluten, a protein found in grains like wheat, rye and barley. Eating gluten acts as a poison, damaging the hair-like projections called villi that line the small intestine. Eventually, the intestines stop absorbing basic nutrients.

If it goes untreated, it can damage the small bowel and lead to an increased risk of certain long-term conditions and autoimmune disorders like anemia, osteoporosis and thyroid disease.

Since eliminating gluten from the diet is the only way to combat celiac disease, it can pose a huge challenge for trail runners whose diets consists largely of cereals, bagels, energy bars, pastas and other grain-based foods. What's a runner to do?

How will I know?
The cause of celiac disease is unknown, although, according to the Celiac Disease Foundation, it may be linked to a group of genes on Chromosome 6. Some experts believe that stressful events such as surgery, severe emotional stress or childbirth may trigger symptoms for the first time.

Common symptoms include abdominal cramping, intestinal gas, distention and bloating, chronic diarrhea or constipation (or both), fatty stools, anemia and weight loss. Other not-so-obvious signs can include dermatitis herpetiformis (blister-like skin rash), depression, infertility (male and female), bone or joint pain, fatigue and osteoporosis.

"CD is a multi-system, multi-symptom disorder. Symptoms are extremely varied and can often mimic other bowel disorders," says the Celiac Disease Foundation. Common misdiagnoses range from IBS (irritable bowel syndrome) and chronic fatigue syndrome, to fibromyalgia and lymphoma. That's why it's crucial to get a professional diagnosis.

Diagnosing the disease often begins with a line of antibody blood tests. If these come back positive, the next step is likely an intestinal biopsy, the gold standard for diagnosis.
It's important to note the difference between having celiac disease and being gluten intolerant. While both conditions may illicit similar symptoms when gluten is eaten, they typically subside in those with a gluten intolerance and don't cause permanent intestinal damage.

People who are unfamiliar with celiac disease may think we active celiacs aren’t quite up to the challenge that other athletes are. Football, golf, tennis, running—all of these take major skill and athleticism in their own way. But once someone with undiagnosed celiac gets the correct diagnosis – it’s life changing – even for an athlete.
If you doubt me—take a look at some of these examples:

This week the Dallas Morning News profiled the second-string quarterback at the University of North Texas. Nathan Tune got on the team as a walk-on three years ago and has been a on the bench ever since. His college coach is proud of him for his patience and sticking it out with UNT, saying he could have given up.

“Tune had an excuse to give up football in celiac disease,” the article says. “The disease forced him to give up sandwiches, pasta and fast food last year.
He stuck with it, though, and after adapting to the condition, he moved up the depth chart to become UNT’s backup quarterback.” – Dallas Morning News

Sarah-Jane Kenyon of Queensland Australia improved significantly having her best season in 2008 since being a rookie on the LPGA tour. The reason? A diagnosis of celiac disease and complete change to the gluten-free diet. Kenyon says she was diagnosed after doctors discovered her mother had it.

“Fortunately, the dietary change has contributed to her success on the course, which has included two runner-up finishes on the 2008 Duramed FUTURES Tour.” LPGA.com

In an interview with the website, she explained her diet and what she eats when golfing.
“I cut out bread and pasta and it’s really helped. I feel better on the course and the new diet has given me more energy. It requires a lot of planning, though. You can’t just grab a sandwich when you go out on the course. Now, I eat a lot of gluten-free energy bars, fruits and nuts, and rice cakes with wheat-free peanut butter.” –Sarah-Jane Kenyon interview with LPGA.com

Research about athletes and celiac disease

A case report published in the Journal of Athletic Training in 2005 looked at the case of a college tennis player who was diagnosed with celiac disease. She suddenly began having symptoms and blood and food allergy tests were conducted and doctors gave her a celiac diagnosis.
The case report conclusion,

“A properly educated sports medicine staff can help to identify symptoms consistent with celiac disease early, so damage to the intestine is minimized. Prompt recognition and appropriate management allow the athlete to adjust the diet accordingly, compete at a high-caliber level, and enjoy a healthier quality of life.” — Journal of Athletic Training

Cold Turkey
For celiacs, the only effective, proven treatment for healing the gut and promoting regrowth of intestinal villi is to completely remove gluten from the diet. The time it takes to fully recover varies, depending on how long the intestinal damage has been occurring. Those with a gluten intolerance should also follow the same course of action. It's crucial to rid the diet entirely of foods or food ingredients made from grains, including wheat (all types), bran, rye, barley, bulgur, kamut, spelt, wheat germ and semolina.

Oats have been a hot topic amongst gluten-free forums and health reports as to whether or not they're safe for celiacs. There's a concern that oats may be contaminated by other gluten-containing grains during the growing and packaging processes. "Some consider oats safe for all but the most sensitive celiacs," states Jax Peters Lowell, author of the Gluten-Free Bible. "Others feel that because of the difficulty of measuring the varying degrees in sensitivity between celiacs, it's hard to know how many oats a celiac can consume without damaging the villi." (Bob's Red Mill brand has recently introduced the first GF-version of oats that meets strict gluten-free guidelines.)

Further complicating matters is the fact that gluten can be "hidden" in many unlikely foods such as jelly beans, deli meats, soups, salad dressings and soy sauce. It can even be buried in the ingredients of some toiletries and pharmaceuticals. Celiacs must learn how to read labels and identify the hidden culprits.

Food for Thought
So for gluten-free runners, the big question becomes, "What can I eat?" Gluten-free flours made from rice, soy, corn or potatoes are all gut-friendly choices. Fresh meats, fish and poultry (not breaded or marinated), fruits, vegetables, rice, potatoes and most dairy products are also safe.

If a gluten-free diet seems spartan without favorite desserts or treats, think again. Health food stores like Vitamin Cottage and Whole Foods have long stocked their shelves with gluten-free cookies, crackers and other foods. Now, chains like King Soopers have also jumped on the bandwagon, and some restaurants such as P.F. Chang's China Bistro have added gluten-free menu options.

In January 2007, the FDA published a proposed rule to establish a definition for the term "gluten free," so consumers could easily identify safe foods in grocery stores.

Getting Personal
An entire diet and lifestyle overhaul can be overwhelming, so consider enlisting a certified nutritionist, who can develop an eating plan tailored to your needs. A nutritionist can take the guesswork out of what to eat, and significantly cut down on the trial-and-error recovery phase.

Trail to Recovery
In addition to watching the diet, those weaning themselves from gluten must allow their bodies a period of full rest in order to completely restore their health. As tough as it may be for an avid runner to scale back on weekly mileage or intensity of runs, it's often a crucial part of the healing process.

Consider these tips to aid the recovery process:
Take it easy. For many runners, the natural response to a lag in energy or a sub-par performance is to kick it up a notch, but extra exertion can lead to maxing out the adrenals when your body is already taxed.

Cut out the bad stuff. Consider avoiding or at least cutting back on alcohol, caffeine and sugar, since these substances only stimulate your body to work harder.

Get the gunk out. The lymph system is the body's mechanism for clearing toxins from its cells, and lymphatic massage is a great way to aid the detox process

Walk. In addition to helping the transition back to running, walking encourages movement of the lymphatic system.
Take it to heart. With a heart-rate monitor, you can objectively gauge your exertion level, which is often different than your perceived exertion.

Consider supplements. To counteract possible nutrient deficiencies due to malabsorption, it may be beneficial to add zinc, EFAs (essential fatty acids), iron, vitamin D, vitamin K, calcium, magnesium and folic acid in supplement form.
Pay attention. Take this recovery period to be very mindful of physical, mental, and emotional changes. Keeping a log or journal can be extremely helpful in conveying critical information to a doctor or nutritional counselor.

Gluten-Free Grub
Tasty, field-tested trail foods to get you started
Gels
- GU Energy Gels
- Hammer Gel (all Hammer products are gluten free)

Sports Drinks (most are free of gluten)
- Accelerade
- Gatorade
- Powerade

Bars
- Clif Nectar
- Lara Bars
- Perfect 10 Natural Energy Bars
- PranaBar Gluten-Free Bars
- Think Thin Protein Bars

Breads (add peanut butter for a great trail snack)
- Enjoy Life Gluten-Free Bagels
- Food For Life Gluten-Free Breads
- Gillian's Foods Gluten-Free Cinnamon Raisin Rolls

Easy-to-Stash Sweets and Treats
- EnviroKidz Cereals (most are gluten free)
- EnviroKidz Organic Vanilla Cookies
- Glutino Pretzels
- Pamela's Cookies (all the wheat- and gluten-free flavors are divine)

GF for Everyone
Not a celiac or gluten-intolerant runner? You can still reap the benefits of a gluten-free diet on the trail-especially during longer-distance runs.

How?
- Choose foods that have a high-protein and low-glycemic load (and are naturally gluten-free).
- Focus this type of nutrition on your pre-run meals to maximize your gains while running.

Why?
- Keeps blood-sugar levels steadier during runs, which means a more constant energy level.
- Helps prevent a hypoglycemic "bonk" at the start of a run (typically within the first 30 minutes).
- Teaches your body to draw energy from its fat stores rather than rely on the food in your stomach.
- Reduces the amount of muscle glycogen you use on a run, which can help improve endurance.

What to Eat Pre-Run
- Beans, lentils and chickpeas
- Breads and pastas made with chickpea- or legume-based flour
- Buckwheat (soba) noodles
- Leafy green veggies
- Lean protein
- Low-fat milk and yogurt

http://www.trailrunnermag.com/article.php?id=163&cat=1&fb_source=message

Safe/unsafe foods:
http://www.celiac.com/categories/Safe-Gluten%252dFree-Food-List-%7B47%7D-Unsafe-Foods-%26amp%3B-Ingredients/

Gluten Free Recipes:
http://www.celiac.com/categories/Gluten%252dFree-Recipes/

Frequently asked questions:
http://www.celiac.com/categories/Frequently-Asked-Questions%3A-Celiac-Disease-%26amp%3B-Gluten%252dFree-Diet/

As one runner writes:
“This is not a fun disease to have -- runner or not. Much depends on how long the person with Celiac has been on a gluten free diet and how their body responds to it. Personally speaking, I have been on one since around April. Unless I have been inadvertently consuming gluten (cross-contamination), I still have screwed up intestines. So often I go to the bathroom many times--up to around 10 or so--times a day. When in this stage, your small intestine is distressed; the microvilli aren't therefore able to facilitate essential vitamins and nutrients across. They are also damaged and inflamed, which in turn makes you 100 times more likely for intestinal cancer--and a greater risk of other cancers because it is a whole-body situation. So before and during a run you may be deficient in many ways, fatigued (I have been majorly fatigued), and you may need to hit the port potty if there is one, if not, the woods...more than once. Foods and gels, drinks etc must of course not only be free of gluten in the ingredients, but not contaminated. Long distance running is not so friendly on the gut and not a great idea if you are having issues. HOWEVER, if you have healed your intestines you are in good shape again for all that.”

Other information:
http://www.celiac.com/
http://www.celiaccentral.org/
http://www.celiac.com/categories/Celiac-Disease-Diagnosis%2C-Testing-%26amp%3B-Treatment-%28Gluten%252dFree-Diet%29/

Book review of Racing Weight by Matt Fitzgerald

2012-01-06T16:13:00.000-08:00

Racing Weight:
Racing Weight teaches athletes (runners, cyclists, triathletes, cross-country skiers, rowers, swimmers, etc) how to lose weight effectively without losing your nutrients, strength or conditioning. He has five steps to get lean for events. His book also has lists of what professional athletes eat and recipes from Pip Taylor, a triathlete.

Book description from Amazon:

Book Description

Endurance athletes are weight-conscious and given the miles and hours spent training, there’s a lot at stake. Weighing in just five or ten pounds over the ideal weight can dramatically impact race results. Author Matt Fitzgerald shows athletes how to identify their optimal weight and body composition to realize their goals. This 5-step plan to get lean is the key to faster racing and better health. With tools to improve diet, manage appetite, and time important nutrients, Racing Weight will inspire and equip athletes to make the subtle changes they need to start their next race at their optimal weight.

The book lists a few supplements that an endurance athlete should consider consuming. One in particular, Beta-Alanine,comes with a warning that I discovered on Amazon. http://www.amazon.com/gp/help/customer/display.html?ie=UTF8&nodeId=3234041 Before trying any of the supplements that the book suggests,do your homework or speak to a doctor.

What I took away from Racing Weight is that I should be eating a lot more fruits, vegetables, whole grains and because I'm addicted to cheese, I should drastically cut it out. I also learned about adding a 150 calorie or less pre-meal to my meals and eating more than 3 times a day will decrease over-eating at meals. I liked the section on improving your diet quality and the scoring system placed on foods. It also talks about how to figure out how much carbohydrates, proteins, etc you should be consuming and has a list of foods that are high quality foods and low quality foods. I did not like how analytically the book started out, tracking BMI's and how to go about determining your optimal performance weight. I guess, when I started reading the book, I was looking for more "just tell me what to eat and what not to eat." Some of the book was common sense knowledge, some of it I am already doing, some new information.

Since reading the book, I've lost 3 pounds in a week. I've cut out cheese, been eating more fruits and vegetables, more whole grains, lots of water and have been keeping track of my food intake on the Livestrong website. http://www.livestrong.com/myplate/

Is the book worth reading? If you feel you have something to gain (or lose) than read it. But unless you are already in tip top shape or a nutritionalist, skip it.
http://www.amazon.com/Racing-Weight-Lean-Peak-Performance/dp/1934030511/ref=sr_1_1?ie=UTF8&qid=1325893910&sr=8-1

Goals for 2012

2011-12-31T15:34:00.000-08:00

"We all have dreams, visions and secret goals we keep hidden out of fear of failure...or the belief that they are out-of-reach or impossible to achieve. Never give up on your dreams! Life is a series of challenges, not difficulties. Hard times are our best resources, and there are no failures; only lessons."

I firmly believe that a lot of great things are going to happen for me in 2012. I have a vision for this year and it's bright and successful.

I'm setting my goals high and I intend to achieve them. My biggest goal for the year is to complete my first 100 miler in the fall of 2012.

In addition, I have a goal of adding more races for the year. They include:

A group run, 50K 1/21 in Southern Oregon
My first 100K Pacific Rim 3/2012 in Washington
Peterson Ridge Rumble 40 miles 4/15, Sisters, OR http://www.petersonridgerumble.com/
The Siskyou Out Back, 50K 7/14 http://www.siskiyououtback.com/index.html
A 2nd time at the Mt. Hood 50, 7/28 http://www.mthood50.com/
Then finally my first 100. I was considering running Rio Del Lago, but I may be leaning towards running Javelina Jundred for my first. 10/27-28

I would also like to start swimming in again, as cross training. Swimming was helpful with elevation training, so it would be a good idea to start that up again + I really did enjoy it.

I've been reading the book Racing Weight by Matt Fitzgerald, so I would like to get down to whatever that number is. It will probably be a good idea to eat more fruits and vegetables and cut out a lot of sugar.

I would also like to purse my dream of becoming a running coach. I believe I would be good at it and helping other runners gives me great joy.

Runner Profile Elaine Stypula-

2011-12-25T19:18:00.000-08:00

I aspire to be like Elaine. How about you? What are your hopes, dreams and goals?

Elaine Stypula-

By Andrew Harding

"Winning the lotto for Western States set the stage for her to enter the Grand Slam of Ultra Running: Western States, Vermont, Leadville and Wasatch. http://runningtimes.com/Article.aspx?ArticleID=6456

Elaine was the first female from Michigan to finish the Grand Slam of Ultrarunning, and the 34th female slammer since its 1986 inception. Her accomplishment is even more notable since she did it as a single mother of 3 girls: twin 16 year olds and an 18 year old attending college, in addition to holding down a demanding job as a lawyer.

Elaine has not been involved with ultrarunning very long. Her first ultra run was just about two and a half years ago with the 2009 Rocky Raccoon 50 miler. Elaine wanted a new challenge after completing 10 Ironman triathlons and over 30 marathons. She also liked the adventure and learning associated with running outside in different venues throughout the country.

Elaine showed her determination and endurance three years ago when she was attempting to qualify for the Boston marathon. After missing the 3:50 qualifying time by a few minutes at the Detroit Free Press marathon and the New York marathon, she came right back and ran the Philadelphia marathon under the required 3:50 mark- three marathons within five weeks to accomplish her goal.

Elaine showed the ability to do tough races back to back within a short time. Leona Divide followed one week later by the Miwok 100K. She demonstrated her tenacity with Ironman Lake Placid, her fifth, one week after completing the Vermont 100. At the Vermont 100, Elaine set a 100 miler PR (just over 22 hours), was first in her age group and fourth female overall. Her time was the best she had ever had at Lake Placid.

Elaine does all of her races without a support crew and had pacers in only two of the races (Leadville and Western States). She also overcome some physical problems during the year, which included severe stomach discomfort that required a gluten free diet, and pleurisy, that she developed at the Leadville race. She was only able to do two short runs between Leadville and Wasatch.

She had very fast aid station transition times, was very smart with her calorie/salt/electrolyte intake during the races, and was able to come on strong in the second half of all the races. In addition to being very discipline about her training and diet, she as smart enough to seek out advice from qualified experts.

Only two weeks after completing the Slam, Elaine emailed me, "Do you know what race you are doing next? I signed up for Rocky again. But I am already itching to do something new."

Book review for An Accidental Athlete by John "The Penguin" Bingham

2011-12-18T14:46:00.000-08:00

This book was a lot of fun to read, I really enjoyed it.I read it in 2 days.

John Bingham didn't become a runner until he was 43 years old. He was overweight, uninspired and smoked a pack and half a day. He overcame excuses, such as "I'm too old or too slow" and he turned himself into an athlete.

It is a very humerous story. He talks about running his first mile, getting faster at running a mile, his trip to the running store, first races and races that followed.

"It turns inspiring, poignant, hilarious, and heartbreaking, An Accidental Athlete is the story of the unexpected joys of running-the pride of the finisher's medal, a bureau-busting t-shirt collection, back-of -the-pack strategizing. And one man's discovery that middle age was not the finish line after all, but only the beginning."-An Accidental Athlete.

About John Bingham: http://www.waddle-on.com/

To order: http://www.amazon.com/Accidental-Athlete-Funny-Happened-Middle/dp/1934030732/ref=sr_1_1?s=books&ie=UTF8&qid=1324248017&sr=1-1

Quotes by John:
"As I've gotten older, I've had to learn to negotiate with my body."
"My brain said I didn't have anything left. My will said there is always something left. You just have to know where to look."
"The gift of self-discovery is one of the greatest gifts that comes from living as an athlete."

Book review for Relentless Forward Progress: A Guide to Running Ultramarathons by Bryon Powell

2011-12-18T14:26:00.000-08:00

Relentless Forward Progress A Guide to Running Ultramarathons by Bryon Powell

I read this book with a highlighter pen. You might be wondering why someone who has experience running ultras already is doing reading this book, but I've been learning that you never quit learning to run and I learned from the book. I really enjoyed it.

The book starts out talking about the ultramarathon, what it is and why you should run one and when is a good time to attempt one. The book goes on to talk about training pace, what your weekly mileage should before attempt to train for an ultra, the 10% rule, speaks a lot on speed training and how and why speed trainin
is not necessary for an ultra, recovery, tapering, cross training, burnout, over-training, heat and cold training, altitude training, course specifics-road running, trail running, running up or down hills, has training schedules for a 50K through a 100 miles and talks a little about each distance, it even talks about staying safe on the trails, hydration and electrolytes, fueling, nutrition, injuries, feet care, choosing your first ultra, race day strategies, bare foot running, ultramarathon gear and other extreme adventures. The book also has a lot of neat passages from experienced ultramarathon runners.

You can order his book here: http://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903/ref=sr_1_1?ie=UTF8&s=books&qid=1304114040&sr=8-1

The idea of not breathing bothers me, but 130 degree heat doesn't

2011-12-18T13:35:00.000-08:00

When I was a little girl, I would often look in the newspaper to see if this mysterious place called "Death Valley" had made it again as the hottest spot in the United States. I remember seeing that it was 120, 125, 130 degrees and I was always so fascinated by Death Valley. I'd even look it up on maps to check it out. I knew then that someday I would visit. Yea, it's that special.

The Badwater 135 mile Ultramarathon has become my destiny, I feel it in my soul that I will one day run the extreme adventure. It's 135 miles in around 130 degree heat and it goes from Death Valley to Mt. Whitney. I've been coming to terms what I have to do to make my dream come true. Not only do I have to complete the minimum requirements of running 3 100 mile races, 1 being in the previous 12 months from the race, I have to complete and additional extreme sport adventure, such as The Grand Slam. The Grand Slam is completing the Western States 100 mile endurance run in California http://ws100.com/, The Leadville 100 in Colorado http://www.leadvilleraceseries.com/, the Vermont 100 Mile Endurance Run in Vermont http://www.vermont100.com/ and the Wasatch Front 100 Mile Endurance Run in Utah http://www.wasatch100.com/. It is to be completed in one calendar year, the same year. For more information about qualifying, go to http://www.badwater.com/reg.html

I have been told that I can run the Badwater course solo and still get a belt buckle. Here is a course profile:

I've got to admit, that I had a slight freak out when I saw that not only did I have meet the minimum requirements, but the much harder additional requirements and that is still not a guarantee you will ever be accepted. Tough standards. I'm good, making plans to make my destiny come true. What is funny, prior to learning of the Grand Slam and that the Leadville 100 was a part of it, I was just telling my husband about Leadville. I told him that it starts at 9800 or so and goes up to 13,000 ft in elevation. I said now honey, I don't want to do it.I am just telling you about it. But you know since I mentioned, I may want to do it someday, just beware. I had said the same thing about Badwater. Now I read its part of the Grand Slam and a part of qualifying for Badwater. Now I have Leadville on my mind. Yes, that will happen. But you know, I don't mind the heat, but something about not breathing bothers me.

Life is about taking risks, adventures. Live it! Go for your dreams.

So to come back down to earth, to reality on where I am at right now. I'm training for my first 100. I didn't get into Western States, but am running my plan of Rio Del Lago, in September, 2012. http://www.desertskyadventures.com/rdl/course-100mi.html

So how is training going? I had a slight set back about 2 weeks ago, noticing a sore spot that wasn't going away on its own on the back of my leg. As a long distance runner for many years now, sore spots either go away on their own or they don't. This one wasn't. After my 16 mile run on 12/11, I felt the discomfort on the back of my leg. It wasn't painful and I didn't feel it until the later part of my run. So, I moped for awhile and decided to not run my 10 the following day and to take a somewhat unscheduled rest week. This week, I've been icing, stretching, running slower, and walking a bit. It really seems to have paid off. I feel good.

I've also did something I haven't been doing, I asked for advice from other, more experienced runners than I. As a runner, you should never quit learning. I learned a lot. I learned, it would be beneficial to only run 4 days, combining a run with another, learned cross training is great, learned it will be fine to deviate from my schedule a little, that running a 50 in the 16 weeks leading up to my 100 is more than fine, adding a race for training and combining the two long runs should happen every now and then, it's a good idea to just not run if you are hurting-bodies need to heal-REST is not a bad 4 letter word, Pacific Rim is not boring, if I can't run between the hours of 3AM-6AM, run when exhausted, it's better to show up on race day a little under trained than over, that Rio Del Lago is hot and I should either spend time in a sauna 14 days prior or dress in layers in the warmest part of the day and doing a lot of walking in between some of my races is a great way to recover.

Speaking of races, this is what I want to do this year (so far) Pacific Rim 65 mi 3/17/2012 http://www.runningnetwork.com/RN_calendar/events/index.php?com=detail&eID=3525, Peterson Ridge Rumble 40 4/15/2012 http://www.petersonridgerumble.com/, Siskiyou Out Back 50K 7/14 http://www.siskiyououtback.com/index.html and Mt. Hood 50, a second time 7/28 http://www.mthood50.com/ I was told to do some of them as a training run in which I replied, I do that anyway, I get in when I get in and nobody is allowed to rush me.

Happy trail running!

My review of Hoka Bondi B’s.

2011-12-07T11:10:00.000-08:00

I don’t think this is a review that you may have been expecting. I am not keeping up with the Joneses as far as these shoes are concerned. I bought these because a lot of my fellow ultra marathon runners that have completed in such races as Javelina Jundred 100, Hard Rock 100and Umstead 100 all while wearing Hoka’s and loving them. I think ultimately they are great shoes for the right person, but they are not for me.

They have the Hoka One One Bondi B’s and the Hoka One One Mafate. I bought the Bondi B’s. They do come at a hefty price of $170 per pair and you can get 600 miles out of them. Not great.

To get started, you can read about these wonder shoes. Taken from the website www.zombierunner.com

By using a 30% softer EVA foam and increasing its total volume to 2.5 times that of a typical trail running shoe, the Hoka is more cushioned than any other shoe on the market today. It dissipates up to 80% of the shock associated with foot strike. With as much as 20mm of compression, the Hoka allows for tremendous confidence running downhill. Instead of isolating their quads, runners can engage the gluteus and lower back, which relaxes the body and makes running downhill comfortable and fun.

40mm high sole design enabled to design a 13cm rockering profile, representing 50% of the sole length. This design allows for fluid and natural stride transitions, increasing efficiency and decreasing the movement of the knee by as much as 20%.

With 50% more surface area and 35% more lugs than a typical trail running shoe, and a foot recessed into the midsole, runners move more confidently.

I currently own Brooks Adrenaline, Brooks Cascadia, Mizuno Alchemy and Vibram Sporttrek. I like all my shoes. They cost anywhere from $60-$100, depending on if I can buy them at clearance from www.holabirdsports.com and I retire them at 400 miles.

I bought the Vibrams because I like the idea of them. I am a believer in barefoot running. I believe shoes are too cushioning and ultimately are feet are negatively impacted by the cushion.

When you run barefoot, you rely on the foot’s tactile sensation to feel the ground and your lower leg muscles to absorb the shock as well as to propel you forward with the same energy. Barefoot running is all about making proper use of your foot and body alignment to maximize energy and prevent injury.

Unfortunately these days not everyone makes use of minimalist shoes and we find that the everyday type of shoe that most people use hasn’t changed much in the last century. Running shoes have seen some growth, but for the most part the focus has been on covering up the foot’s natural abilities, rather than unleashing them.

Your foot has 33 joints, 26 bones, and 20 muscles along with many, many sensory receptors. Non-minimalist shoes shield your foot through thick layers of padding and plastic. The result is that we lose tactile sensation in the foot which leads to increased strain with each step. We are unable to properly use the leg and foot muscles to absorb the landing impact and as a consequence send stress into our legs and spine. We begin to heel strike and lost the natural sway of our hips. http://www.minimalistshoes.org/minimalist-shoes-whats-wrong-with-traditional-runners/

This is my belief, but I was willing to give the Hoka’s a try. I enjoy trying new things.

I gave them a try and initially found them to be heavy. I found this odd at first, they didn’t feel heavy when I picked them up. Ever since that first day and every day since I still find that they are heavy. They weigh 11 ounces per pair. My Brooks Adrenaline are at 9.4 ounces per pair. That is only a difference of 1.60 ounces. You would think it would not make much of a difference, but it apparently makes a difference to me. Because I feel they are heavy, I wasn’t running my normal pace, but was slowing down.

Sizing: I normally wear 9’s in running shoes. They don’t come in a size 9, so I had to go with 8.5. I think this would have ultimately caused a problem for me down the road with black toes.

During my trial period with them, I noticed that the back of my Hamstring was feeling tired and achy. I would have to continuously stretch my Hamstring and use a foam roller. I believe the Hoka’s caused this.

I did notice that they were very cushioning and that was a lot of fun. I think they do well on the road or trail. The traction is good. The ones that I purchased are white, so keep that in mind. I heard a lot of people call them clown shoes because they are high off the ground. They are, but I wouldn’t call them clown shoes. Just lots of cushion, which makes me wonder if this EVA foam cushion would have actually lasted 600 miles or would have broken down quickly. I heard that you can start noticing bald spots on them after 150 miles.

My instincts are telling me to quit wearing them. So what will I be doing with these shoes? I will be likely wearing them as a day to day shoe.

About me: I have ran numerous marathons, 50K’s, 3 50’s and am currently training for my first 100..

My best running story

2011-12-05T11:40:00.000-08:00

In 2009, I made the decision to run the Forest Park 50K for the 2^nd time. The first year, jokers moved the flags, so almost everyone was getting lost. The 2^nd year for training, I went out with my map every weekend; I was not going to get lost again. The start of the course is a hilly trail with lots of rocks. I was strong, ready, well trained. I was really cramping up the last 3 or so miles, this was before I discovered Salt stick caps. I was on the downhill the last mile, on the rocks of Lower Macleay, I got distracted by a little boy, cramped up, my bad knee went out and I bit it on the rocks! My knee injury is an old volleyball injury from when I was a teenager, my knee pops out of joint. I started yelling, "Help me, help me" A man ran over, pulled me up. I reached for the fence, had blood running down my leg, and started limping towards the finish. My limping turned to walking, then jogging, then running, then sprinting! I yelled out to the crowd, “This is my playground!!!” (A joke with my family.) I finished strong, but then almost threw up at the finish! Nice! I came in at 6:00:12. What a great day.

How is training going?

2011-11-28T08:29:00.000-08:00

"Success doesn’t always come easy. Success doesn’t care about your background or the color of your skin. If you want it bad enough and are willing to work hard, you can do anything you set your sights on. Success will come to you.

For the past 2 weeks, I ran 26 miles then 32 miles.

It was a challenging two weeks. Here is why:

Both my daughters came down with this nasty flu bug and had to stay home from school. I was able to get my runs in, but couldn't necessarily be away for long. I didn't get up to the forest as often as I wanted. I thought that I was going to catch what they had and did find myself feeling ill at times, but I fought it off.

I also had to re-adjust my schedule because we left town for the Thanksgiving Day weekend. We left for Portland on Wednesday and returned on Sunday. I moved a couple of runs around and it worked out fine. I was even able to run up at Forest Park on Saturday with a good friend of mine. I haven't run the Wildwood trail in at least 10 months, so it was a real treat for me. I confirmed that the Redwood trails are more challenging than my beloved Forest Park trails. It was also a fun to see all the other runners and hikers out enjoying the trail, it's rare to find another human on my normal running trails.

In addition, I dealt with a tender spot on my right Hamstring. I took it easy somewhat, did some stretching and rolled out on my foam roller. It is okay now.

The Western States lottery is officially closed to new applicants and I should find out if I got in on Dec. 10th. If not, I am still run Rio Del Lago next September.

So for this week, I will be running 2, 6, 6, 14 and 8 for a total of 36. The following I am running 4, 6, 6 16 and 10 for a total of 42.

How is training going?

2011-11-14T10:57:00.000-08:00

"Your biggest challenge isn't someone else. It's the ache in your lungs and the burning in your legs, and the voice inside you that yells 'CAN'T", but you don't listen. You just push harder. And then you hear the voice whisper 'can'. And you discover that the person you thought you were is no match for the one you really are."

Week 3 of training for my first 100 mile run begins.

In the previous weeks, I ran a total of 14 miles, then 20 miles the next. I called these my recovery from the 10/29 50.

Actual training has officially begun. For the next 2 weeks, I will run 2 4 4 10 and 6 for 26 weeks, next week (Thanksgiving week) I will run 2 4 6 12 8 for a total of 32 miles. I keep missing the trail, so I find myself headed that way 2-3 times a week.

The highlights of the past few weeks include:

1. Running with my husband, who has taken up running for his health. I don't run with him as part of my daily routine, but make it extra. I didn't include the runs with him in my totals above.

2. While out running with him one night, it was extremely dark as my town doesn't have any street lights where we were running and I seriously just about ran into 3 huge elk! They were in a neighbor’s yard eating from the apple tree. I only heard the dogs barking as was concerned about them. Oops!

3. I signed up for Western States 100 mile endurance run, well the lottery. The lottery will take place on Dec. 10th and only 369 are allowed in. I think it is accomplishment just qualifying to sign up for the lottery. If I get in, I won't do Rio Del Lago in September as Western States is June 23rd, 2012. It was fun to sign up, I was asked all these health related questions, like have I had an operation in the past 5 years? Do I have diabetes? Do I have heart problems? Etc. Who knew back in 2005 when I made the decision to run my first marathon that I would one day sign up for Western States.We'll see if I get lucky. There is only a 10% chance that I will get in. The last time I looked at the number of applicants, there were over 1200, registration for the lottery ends 11/26. . http://www.ws100.com/home.html

"The thing I don't like about Western States is that you show up at the
starting line in the best shape of your life and a day later you are in
Auburn in the worst shape of your life."
- Andy Black, on Western States

The quitter

2011-11-09T07:40:00.000-08:00

"The Quitter"

When you're lost on the trail with the speed of a snail
And defeat looks you straight in the eye

And you're needing to sit, your whole being says quit
You're certain it's your time to die.
But the code of the trail is "move forward don't fail"
Though your knees and ego are scarred.
All the swelling and pain is just part of the game
In the long run it's quitting that's hard!
"I'm sick of the pain!" Well, now, that's a shame
But you're strong, you're healthy, and bright.
So you've had a bad stretch and you're ready to retch,
Shoulders back, move forward, and fight.
It's the plugging away that will win you the day,
Now don't be a loser my friend!
So the goal isn't near, why advance to the rear.
All struggles eventually end.
It's simple to cry that your finished; and die.
It's easy to whimper and whine.
Move forward and fight, though there's no help in sight
You'll soon cross the lost finish line.
You'll come out of the black, with the wind at your back,
As the clouds start to part; there's the sun.
Then you'll know in your heart, as you did at the start.
You're not a quitter. You've Won!!
- by Gene Thibeault

Safety tips for runners

2011-11-08T09:00:00.000-08:00

I've been hearing about a number of runners, both male and female that have been running by themselves in the forest or late at night without protection. This causes a lot of concern for me. A lot of people think that an attack can't happen to them, unfortunately, it only takes one time.

According to Senator Joseph Biden, who pushed for the law to punish violence against women, "the single greatest danger to a woman's health is violence from men." Of course, the vast majority of men -- honorable men -- don't hurt women, and women aren't the only victims of violence. But the fact is, women are physically more vulnerable. We learn early that we must take extra precautions to protect ourselves. http://www.pbs.org/kued/nosafeplace/articles/nightmare.html

There was a recent news report of man armed with a knife in Forest Park, Portland, Oregon who was not only harassing people out enjoying the trail, but attacked 2 forest rangers with a knife. The good news, he was arrested. http://www.katu.com/news/local/133337158.html

And if you think this is an isolated case, think again.

When I lived in Oregon, I was stalked by a man and he was scary. He'd wait for me to run by and he would wave, real nut job. I called the police on him once. I don't know, maybe he really thought he knew me? But because of him, I took a self defense course, taught by deputies and it was really good. We learned how to fight back, learned about what weapons are great to carry and in the end we were able to fight the deputies. That part scared me, but it was a great class and I would recommend it to anyone. I learned in the class the best weapon is your voice, yelling at no! I also learned that if the person is just too overpowering, than become the best victim you can be and his worst nightmare. Get his skin under your fingernails, yank out his hair, because it can be used as evidence. Also, go to the hospital after the attack before going home. But, never let him drag you away from the crime scene.

http://www.co.washington.or.us/Sheriff/OtherServices/CrimePrevention/self-defense.cfm

If you want to see instructions on self defense moves, just go to www.youtube.com and type in self defense for women.

If you are looking for weapons to carry, I would suggest a body alarm, pepper spray and a Kubaton. You can buy pepper spray anywhere. I purchased the body alarm and Kubaton at this online store. http://www.alphainnovationsselfdefense.com/

Here are some other helpful safety tips:

Don’t wear headphones. Use your ears to be aware of your surroundings. Your ears may help you avoid dangers your eyes may miss during evening or early morning runs.
Run against traffic so you can observe approaching automobiles. By facing on-coming traffic, you may be able to react quicker than if it is behind you.
Look both ways before crossing. Be sure the driver of a car acknowledges your right-of-way before crossing in front of a vehicle. Obey traffic signals.
Carry identification or write your name, phone number, and blood type on the inside sole of your running shoe. Include any medical information.
Always stay alert and aware of what’s going on around you. The more aware you are, the less vulnerable you are.
Carry a cell phone or change for a phone call. Know the locations of public phones along your regular route.
Trust your intuition about a person or an area. React on your intuition and avoid a person or situation if you’re unsure. If something tells you a situation is not “right”, it isn’t.
Alter or vary your running route pattern; run in familiar areas if possible. In unfamiliar areas, such as while traveling, contact a local RRCA club or running store. Know where open businesses or stores are located in case of emergency.
Run with a partner. Run with a dog.
Write down or leave word of the direction of your run. Tell friends and family of your favorite running routes.
Avoid unpopulated areas, deserted streets, and overgrown trails. Avoid unlit areas, especially at night. Run clear of parked cars or bushes.
Ignore verbal harassment and do not verbally harass others. Use discretion in acknowledging strangers. Look directly at others and be observant, but keep your distance and keep moving.
Wear reflective material if you must run before dawn or after dark. Avoid running on the street when it is dark.
Practice memorizing license tags or identifying characteristics of strangers.
Carry a noisemaker. Get training in self-defense.
When using multi-use trails, follow the rules of the road. If you alter your direction, look over your should before crossing the trail to avoid a potential collision with an oncoming cyclist or passing runner.
Call police immediately if something happens to you or someone else, or you notice anyone out of the ordinary. It is important to report incidents immediately http://www.rrca.org/education-advocacy/rrca-general-running-safety-tips/

I would suggest that you read the book The Gift of Fear by Gavin De Becker

http://www.amazon.com/Gift-Fear-Gavin-Becker/dp/0440226198

Taken from the book, The Gift of Fear, I learned about Survival signals. Survival signals are

Survival Signals

1.Forced teaming

Sometimes someone will say and do things to make you feel "We're in the same boat." Or, “We’re on the same team.” The purpose is to establish rapport and to put you at ease. Team spirit can be an excellent motivator. Sport teams, political parties, community service organizations, and neighborhoods all work best when people feel a sense of belonging with each other. It is important to notice when someone with whom you have not chosen to be connected with talks as if you are together. Be careful when people try to connect by identifying you with them as an “us” and to separate you from others who are “them”. Remember what your relationship with this person truly is and is not.

2.Charm and niceness

People sometimes project warmth, kindness, sympathy, and humor as a way to get others to open up to them. People like this can very enjoyable, but they also might be harmful. When someone is very funny, kind and sweet, think to yourself, "This person is trying to charm me. Is being with this person what I want? Am I being charmed into accepting things that are not okay with me? Am I in a safe place if things go wrong?" Even if someone is great to be with, notice if that person's behavior seems to change. People who were betrayed by their friends might say, "I could not believe that she/he would do this to me because we have had such good times together." Many women who were attacked say afterwards, "But he was so nice to me at first!”

3.Too many details

When people want to persuade you, they sometimes give a lot more information than necessary. This can be because they really care about what they are saying, but it can also be because they are trying to distract you or confuse you into believing their story. It can be hard for honest people to remember that sometimes other people will make up convincing details to get you to trust them and that lots of details does not mean that someone is being truthful. Instead of getting too involved in what someone is saying, stay focused on your actual situation. Ask yourself questions like, "How well do I know this person? Is this person’s behavior suddenly different in an uncomfortable way? Is he or she respecting my wishes?"

4.Typecasting

Understandably, most people don't like to be labeled as being uncaring, unkind, thoughtless, selfish, paranoid, unfair, misusing their power, or ignorant. Someone might deliberately use negative labels to get you to react in the opposite direction. Watch out for comments like, “You don’t care, do you?” Or, “You aren’t one of those women who think all men are bad, are you?” Or, “You probably think you are too good for someone like me.” Or, “Someone who comes from a family as well off as yours could not possibly understand what it’s like to be poor.’ Or, “This an unfair restriction on my freedom.” Or, “Telling me to stop is abusive.” Or, "You aren't being a good friend." Or, “You screwed up before and you probably will again.” Trying to prove someone wrong by changing your behavior is another way of letting what someone else says have power over you. Instead, make a conscious choice about how you are going to act depending on what the specific behavior being labeled is and what is actually going on.

5.Loan sharking

A loan shark lends one amount and then collects much, much more than was loaned. People sometimes try to build relationships by giving gifts. People sometimes are kind and want to help. There is nothing wrong with this if what they want to do is something you want and if there is no pressure for you to give more than you wish in return. If someone else approaches you and tries to do you a favor, you are not obligated to accept it nor are you obligated to give a favor back. Be aware that this could be a tactic to get close to you. When someone you don’t know says, "Here, let me help you,” and tries to do something you did not ask for or don’t really need, the safest response is to walk away and say firmly, "No thanks!"

6.The unsolicited promise

Promises are important. If you are the kind of person who keeps commitments yourself, you are likely to be reassured when someone makes a promise. However, before you trust your emotional or physical safety to someone’s promise, make sure that this person has a track record of keeping promises. Watch out for comments like, “I promise I will never let you down.” Or, “I promise I will never lie to you.” Or, “I promise I’ll leave just as soon as we get there.” Or, “I haven’t been drinking, I promise.” Or. “I’ll drive carefully, I promise.” Or, "I'll pay you back, I promise." Remember that what someone has done over time is a far better indicator of what someone will do than any kind of promise.

7.Discounting the word “no”

As successful fundraisers, negotiators, and salespeople all understand, “No” can sometimes mean “Not yet.” Asking for more information, listening to concerns, or offering other choices can lead to a good outcome for all concerned so it is important not to let “No” mean more than it actually does. As wise parents know, a child’s “No” should always be respected as a feeling but not always accepted as a choice. At the same time, intrusive or dangerous people will test the boundaries of potential victims by not listening to their “No.” If you are shy or uncertain in saying “No,” even people with good intentions might not hear you and might keep pushing your boundaries. If something is not okay with you or is potentially unsafe, it is important to be strong and clear and to have your actions match your words. "I really do not want to!” Or, “This is really not okay with me.” Or, “Go away! I don't want your help!" If you need help, if possible, pick someone out yourself and tell that person firmly and loudly that you need help instead of waiting for someone not of your choosing to offer.

For further explanation on survival signals, go to: http://www.womynwarrior.com/2011/06/gavin-de-beckers-survival-signals/

Be smart, it's better to be annoyed by carrying pepper spray, than the the annoyance of being attacked by someone. Danger never takes a vacation.

What happens during a 50 mile run, both mentally and physically and why do it?

2011-11-07T11:30:00.000-08:00

“Ultrarunners live in that place where you feel as if there's nothing left, no more energy, no more reason, no more sanity, no more will to go farther. Then you push forward anyway, step after step, even though every cell in our body tells you to stop. And you discover that you can go on.” ~Marshall Ulrich from the book Running on Empty

I’ve tried to Google what running 50 miles does to you both mentally and physically, but only found writings of serious medical studies, never found what I was looking for. I wanted a simple explanation on what happens to someone when they run that distance. I thought, well I should know, I’ve ran the distance 3 times. So I looked deep within me and started writing. This is what I came up with.

Running ultramarathons is a test of character, endurance and strength. It asks you, do you have what it takes? If you’ve properly trained for at least 4 months, you should be able to deal with any problems that arise, both mental and physical on race day.

“When it gets right down to it, the levels of commitment and devotion required to excel as an ultra-endurance athlete are all-consuming.”

So what happens during a 50 mile race?

Let’s start with the physical problems. You’ll likely experience any one of the following problems: painful blisters; blood gushing from your leg or knee from tripping because you are just too tired to pick up your feet anymore, you are now shuffling; bruising; bloating and swelling everywhere, your feet, ankles, legs, stomach, face, hands; possible hamstring pulls; feet or leg cramps that either stop you in your tracks or control your speed; knee pain; ankle pain; dehydration; Leg, hips, foot pain, your arm hurts from holding it up, shoulders hurt; stomach issues like gas or diarrhea; nausea; vomiting; chafing just about anywhere (even on your butt and you'll find blood on your underwear); overheating; freezing afterwards if you don’t seek warmth immediately after; dizziness; hallucinations (why is my dog on the course?, is that a bear?); vision problems; and the most serious heart pain and feelings of numbness on one side of your body. The thing about running these also, the pain that you feel at mile 20 is doubled at 30, tripled at 40 and so on.

Other physical problems: You may not be able to eat, you’re either too nauseated or just don’t feel like it. You're hungry, but it's hard to eat. That certain food you normally trained with now makes you want to vomit; normal terrains are now are hard, an easy hill is now your worst nightmare; moodiness; even a simple IPOD string is the most annoying thing ever; your immune system drops after the race and the chances of getting ill are super high; after you are finished the race, everything tightens up and you’ll walk funny for days.

“The human body is capable of amazing physical deeds. If we could just free ourselves from our perceived limitations and tap into our internal fire, the possibilities are endless.”

Sounds like fun, doesn’t it?

So how about your mental state?

Your mental state goes. The mental demons will scream at you to quit; feelings of inadequacies may come up; you know longer can do basic math after all, uh what is 25-17? Nope, don’t know; the mileage tests you, you’ve likely ran a 50K going into it, but you have to come up with 19 more miles. How? Unless you are just running on instinct, you can play mental games, I’ll run to the next aid station, I won’t count the mileage, count the loops instead (if it’s a looped course) I’ll run though this song, walk a min or two after it’s over.

Even with all these negative problems, running ultramarathons is extremely rewarding and it is a gift to be able to do so. There is such a joy and satisfaction in knowing that even with all the physical and mental problems that go on in running such a distance, you crossed that finish line, you did it! What an absolute fantastic achievement, a true test in human strength and endurance.

“Struggling and suffering are the essence of a life worth living. If you're not pushing yourself beyond the comfort zone, if you're not demanding more from yourself - expanding and learning as you go - you're choosing a numb existence. You're denying yourself an extraordinary trip.”

This is one reward for a running a 50....

But the greatest, is because you never know who is watching you? Who looks up to you?

What would you do if you knew you could not fail?

2011-11-02T13:22:00.000-07:00

Oh! The Places You’ll Go!

Congratulations!
Today is your day.
You’re off to Great Places!
You’re off and away!

You have brains in your head.
You have feet in your shoes.
You can steer yourself any direction you choose.
You’re on your own. And you know what you know.

You’ll be on your way up!
You’ll be seeing great sights!
You’ll join the high fliers who soar to high heights.

You won’t lag behind, because you’ll have the speed. You’ll pass the whole gang and you’ll soon take the lead. Wherever you fly, you’ll be best of the best. Wherever you go, you will top all the rest.

And will you succeed?
Yes! You will, indeed!
(98 and ¾ percent guaranteed.)

Kid, you’ll move mountains!
So…be your name Buxbaum or Bixby or Bray or Mordecai Ale Van Allen O’Shea, you’re off to Great Places!
Today is your day!
Your mountain is waiting.
So…get on your way!

Children often dream of being something when they get older. One of my children wants to be a singer, another wants to be a teacher one day, a veterinarian the next. The point is, children dream big!

View overlooking the Columbia River and 205 bridge

Unfortunately, when I was a teenager, I never had a clue what I wanted to be. But, I had a talent in the works, endurance, and adventure. I was 17 and I would often ride my bike from my home in Milwaukie, Oregon to the Oregon/Washington border. It was such a thrill riding the 30 mile distance. Once I got to the Columbia River, I would sit for about 10 minutes and I ride back, full speed. I can still remember the wind through my hair, the stretch in my legs. When I was done, I felt absolutely great and couldn't wait to ride again.

Although, my sport has changed to running,the need for that new adventure, that new distance, the desire to push myself to see how far I can go, is still there.

I just ran my 3rd 50 and am still in recovery mode. I have added my recovery to my 100 mile training guide, so I can say that I am officially training for my first 100, the Rio Del Lago 100. I am going to still put my name in for Western States for 2012, but don't expect to get in.

As promised, I am going to document my runs, my training. You can follow me on the dailymile. http://www.dailymile.com/people/Jeannie5#ref=tophd

But for this week, I am starting out low with runs of 2, 2, 2, 6, 2 for the week of Nov 6, I am running 2, 2, 4, 8, 4.

I am also introducing three new items into my training:

Hoka Bondi B's or my Hoka Polkas as I have nicknamed them. http://www.mysaltlakerunningco.com/saltlake/product.asp?s_id=0&dept_id=9100&pf_id=PAHNAAONKAEIEKIN

Nuun http://www.roadrunnersports.com/rrs/products/NUN103/?cc=ASST2

and the Ultimate Direction Diablo http://www.ultimatedirection.com/p-557-diablo.aspx?category=packs
Now I must say that I took a chance with the Diablo. I wore it the entire distance at the 50. I had only trained with it for 10 miles. You are not supposed to add anything new at a race and I did that. But, happy story, it was great. I never had any chafing on my back like my last hydration pack would give me.

Life is short, what are your dreams? What do you desire to do? What is stopping you? Go out and get it?

I like the quote; "What Would You Do If You Knew You Couldn't Fail?" Why not apply that to your life?

Take a chance, just go for it

Autumn Leaves 50 10/29/2011

2011-10-31T11:18:00.000-07:00

On Tuesday October 25th, 4 days before the Autumn Leaves Ultra marathon, there was an unfortunate accident involving two planes. "Witnesses told investigators that the twin-engine plane involved in a mid-air collision over Newberg Tuesday appeared to be doing training maneuvers and hit the single-engine plane during a descent. Steven Watson, 58, of Beaverton, was in the other, smaller plane. He died after his Bonanza single-engine aircraft broke apart and crashed to the ground, authorities said."http://www.kgw.com/news/Reports-of-possible-plane-crash-in-Newberg-area-132570558.html
Steve Watson is survived by his wife and two adult daughters, for more information, please read: http://www.kgw.com/home/Pilot-who-died-in-crash-132637618.html

In honor of his memory, I wore this on my backpack.

But because of the crash, we were nervous that the park was going to re-open in time for the race. We were hearing that it may open by Friday. But on Wednesday night, the night before I left for Portland, I heard the news that the park would re-open Thursday at 4PM. I was extremely excited and was actually jumping up and down, grinning from ear to ear.

The night of the race, I got maybe 4 hours of sleep.

This was the outfit that I wore to the race. I also wore a long sleeve shirt under and shorts

When I got to the race, I was greeted by all my friends and a few friends from Facebook that I had not met yet. For the race, I provided all of my own supplies. I had my Ultimate Direction Diablo pre-filled with 2 quarts of diluted Gatorade. Which by the way, I was taking a chance with. I only trained with the Diablo for a 10 mile training run. I knew this was a no no. You know the rule, nothing new at a race? But I thought, well it can't be any worse than my Camelbak, that thing left horrible chafing on my back constantly. In the end, it was perfect, no problems. I also had in my Diablo, salt caps, 2 peanut butter powerbars, 1 cliff bar, two 5 hour energy drinks, my head lamp, band-aids and my IPOD. The only thing that I left in my drop bag was another cliff bar and fresh pair of socks. I have heard another run say that he doesn't think the 5 hour energy drinks don't work, but I disagree, they work for me and they don't cause my stomach any problems.

My weakest part of the race was running the first loop in the dark. The course was a 10K loop and for everyone running the 50 miler, we'd go around 8 times. I joined up with a gal and ran with her for most of the first loop. It was hard though, I kept going off the pavement, even with my headlamp. The hardest part was the 1.20 mile trail section; I really slowed down and lost some time. But finally, we were back at the start for loop 2 and I could even turn off my headlamp and gained more confidence. At the end of the race, someone told me that I should buy a hand-held flash light. Great idea!

Between loops 2-5, I was really strong and doing very well. It wasn't until the 5th loop that I walked for the first time, but it was only for a minute. The 6th loop was when I saw my sister and walked from the aid station to where the trail portion started, probably for about 3 minutes and that was my longest walk break. The 7th loop was the worst, but only mental. The 7^th loop wasn’t the last loop, it was the 7^th. I not only was feeling it in my legs, I decided that I hate the whole course, not just a certain section. Yes I was getting grumpy. I still smiled and waved at everyone. I also just said goodbye to my friend after the 6^th loop, who ran the 50K and some of the other runners were finished and enjoying their victory. It was during the 7th lap, that I past a friend of mine who yelled at me...”Jeannie, you are just fucking rocking it!" Cracked me up!!! The last loop was bitter sweep, as I was going around, I never even stopped at the start/finish and just kept going, with intensity. I don't believe that I walked at all that last loop. I found a whole lot of strength and just went for it. I remember coming in, there was this guy, who I passed and then he passed me and I said to him, "hey, do you want to race!" He said no, but I picked up the speed a little with the Black Eyed Peas song "Shut Up" playing.
I also wanted to note that there was a hill at a turn around and in the trail section and I proudly ran up them throughout the whole entire race, never walked. I'd like to thank all the hills in the Redwood Forest. Out of the whole race, I barely walked.

I finished in 9:47. Out of the 22 women that ran the 50, I was #9 and out of both male and female, I was 41 out of 73. I was a little slower than last year, but I never did any speed training. But where I lacked in speed, I made up for in strength.

I got a lot of compliments during the race. They compliment by cute skirt, how well I looked running out on the course and the sign on my hydration pack. No, I didn't know Steve Watson, but my heart went out to his family.

I have one battle wound. My pinkie toe is really bruised and the nail will fall off soon.

All the volunteers and race director were absolutely wonderful and worked hard at providing a great race for us. Without them, we couldn't have done it. I was very thankful to them. All race volunteers should be thanked! A heard a few of them were up awfully early that morning.

So what’s next? Well I am going to rest a few more days. I have a little leg swelling + my toe problem. I start training for my first 100 on November 14^th, I’m starting all the way at the bottom of my training schedule with runs of 2 miles for the week and 10 and 6 for the weekend.

Photo taken by Tom Riley

Chase your dreams!

2011-10-21T20:26:00.000-07:00

When I was a little girl and it was time to go home from a friend’s house and it was dark, it was extremely scary. My family lived on a cul-de-sac and I really didn't have that far to go, we lived about 3 houses apart, but that didn’t matter, I was so scared. When I would leave her house, extremely frightened, I would sprint as fast as I could. As I was making my way around the corner and into our dark garage, I felt like something was pushing me along, into my well lit house. I could feel the energy build up inside me, I could feel my heart pounding, the adrenaline pumping and the wind push past me. I had one goal in mind, I would succeed, I was going to make it inside my house, even if I died trying!

"If you want to become the best runner you can be, start now. Don't spend the rest of your life wondering if you can do it."

I am excited about my next 50 and I am even more excited to be moving onto 100's.

They say that in order to achieve your goals, you need to desire the goal and visualize yourself completing the goal. Commit to the goal by writing it down and create a plan to complete it. Then finally writing down the steps to achieve the goal in a calendar and check your progress.

I am happy to announce that I have done all of that.

"If you can see it, you can achieve it!"

I am my biggest supporter. I totally believe in myself and my abilities. When I think of my next 50, I think "no problem!" I believe 100% that I can achieve any run. I tell myself this over and over. My belief of achievement is deep within me, I have no doubts. I can do anything that I set my mind to, no run is too hard.

I have a plan for success. I am utilizing two training schedules and they are in my calendar. I know what mileage and on what day I will be running all the way up to September. I will first run 65+ miles in March and my first 100 in September. My schedule for the 100K is setting myself up for the 100 mile training and I feel really good about it. In late April, I will begin a schedule that has been proven successful by a group of runners that I trust and have used many times before. It will work for me as it always does.

I really am looking forward to my adventures that are ahead of me.

"Only those who will risk going too far can possibly find out how far one can go"

If you'd like to track my progress, you can do so at:

http://www.dailymile.com/people/Jeannie5#ref=tophd

My third 50 is 10/29 and I begin to training for my 65 and 100 mile runs on November 14th.

Never give up on your dreams! There are no failures, only lessons.

2011-10-05T12:00:00.001-07:00

We all have pivotal moments in our life. These moments can have an immediate impact or they are slow to manifest and reveal their importance.

In 2005, I was severely depressed, drinking too much, angry, confused, with no apparent hope for my future. After having a beer with my neighbor in my driveway, I went to get the mail. I received an invitation to train for a marathon. I looked at it and instantly got excited. I went to my computer and typed in marathon training and read information about the Portland Marathon clinic. As luck would have it, training got started a few weeks ago. I instantly made a decision that forever changed my life, I was going to run a marathon. That decision came easy, didn't require much thought. This was in 2005.
http://www.portlandmarathon.org/events.php

My first training run was 10 miles, not the 4 that I should have started out at. "Who cares?" I thought. I had run 9 miles once on my treadmill a few months prior, which was a spur of the moment decision, I could do 10. At least that was what I thought. Even back then, I had a lot of enthusiasm for running. So here I was at my first 10 miles. I showed up with pretty Nike shoes, they didn't even have laces and I purchased them on Craigslist. My water bottles were similar to the ones on the right, with a screw on/off top. The training run happened to be a trail run! A muddy, trail run up at Forest Park! Was this the making of a dumb decision or the makings of a trail runner? I'll never forget that day, it was up to that point the hardest thing that I had ever done. The mud was thick and extremely slippery and the hills! I couldn't breathe the entire distance. I sounded like I had asthma. Now I could have went home and said forget it, it's too hard. But did I? Of course not! I loved it!

I never gave up. I showed up to every training run. I ran in the front so I could hear the pace leaders advice and I attended all informational meetings, doing everything my trainers taught me. Every higher distance was so exciting to me. I would constantly come home and say to my family, "ask me how many miles I just ran!"

However, as the miles got longer, something snapped, my body no longer wanted to cooperate and I almost quit. I remember taking a walk of shame home and I told my husband that I wasn't going to run anymore. A week later, I heard a voice that said I had to run that marathon, I had to do it not only for myself, but for my kids. I got back into it and ended up running that first marathon. It became the best and most rewarding, physical event that I had ever done. I still remember how I felt after mile 20 and coming across the finish line. I will never forget it.

Marathon #1, crossing the finish line. Click on it to enlarge, look at my veins popping out of my neck.

I really had no plans to run another marathon, but I remember a conversation that I had with my inspirational brother in law who just simply asked me, "why not run another one, why not keep going?"

Yes, why not?

Since that first marathon, all the races that followed were huge blessings, I have never had a bad race. Moving on to 50K's and 50 milers, the races certainly have become harder and I've had to drop out of a few due to injury (during training, not during a race), but I've never quit for good. I still aim to improve, to move on.

T-shirt that I purchased just before my 2nd marathon

And the people that I have met over the years, my friendships, I am forever grateful. You truly get to know someone when you run with them for hours and the experiences that we share are unforgettable.

Running my first 50

When my family moved from Portland to a small coastal town in Northern California, I again was faced with depression. I left everything and everyone I knew. I had my children, my husband and I was still running, but they didn't have me. My kids lost their mom, my husband lost his wife. By the grace of God, my family never gave up on me and God pulled me through my depression. The whole time during my challenging life moment, I never gave up on running. Running became my companion. I always told my husband, "You’ll know I'm really bad off if I quit running!" That never happened.

I have no fear. Another thing that happened is that I had to get over my fear of running alone in a forest. It was a new forest with bears, cougars and elk. A forest that I would soon learn that it would be rare to see another human. This was not like the forest that I was used to up in Portland. To this day I am no longer afraid; I've learned to overcome this fear. I've learned that being fearful is a choice. I've learned that all my fears were not real. I hear a lot of noises in the forest, but know they are just the sounds of the forest, they are comforting.

I have also learned to develop an attitude that I can do all things and if I can see it, then I can achieve it. I ran my 3rd 50 on Oct. 29 2011. I am now moving on to 100 milers with pride, enthusiasm, encouragement, no fear and of course I won't quit! I plan on running Javelina Jundred 100 in October of 2012. I always thank God for the blessings that he has given me. He comes with me on every run.

I'm setting my goals high and I intend to achieve them. My biggest goals are to run the Grand Slam of Ultra running and the Badwater 135 ultramarathon. http://www.run100s.com/gs.htm

Never give up!

Whole wheat bread. It's too good not to share.

2011-09-23T15:18:00.000-07:00

I just made some really good bread, I thought I would be rude if I didn't share.

1 1/4 cup warm water
1 tbsp vegetable oil or canola
2 tbsp honey
1 tbsp salt
1 1/2 cup whole wheat flour
1 cup bread or white flour
1/4 cup gluten
1 1/2 tsp active dry yeast.

Mix yeast with warm water, (not hot) then add remaining ingredients, knead at least 4-6 min, let rise on counter for a hour-covered with towel, then punch down, shape, place in bread baking pan, bake at 380 till lightly brown.

I am thankful for my fear

2011-09-19T11:33:00.000-07:00

Fear is defined as a distressing emotion aroused by impending danger, evil, pain, etc., whether the threat is real or imagined. There is real fear and imagined fear.

Fear is only as deep as the mind allows.
Japanese Proverb

Real fear is described as a physiological reaction that happens when, for example, a dog attacks you, an intruder enters your home or when you are in a car accident. These instances raise real fear, causing your brain to send your body hormonal and neuro-chemical responses.
When the hormones are released, they begin to trigger changes. These include raising adrenaline and cortisol levels, increasing your heart rate and respiration. You may know this as the “flight or fight” response.

These triggers are meant to stay active for only a few seconds and usually last no more than a minute. This is enough time for you to react to whatever is causing the fear.
http://javajournalstl.com/OvercomingFear.aspx

When imagined fear is raised, the same physiological response of adrenaline and cortisol release occurs, but it can remain in the body for a longer period of time because you don’t react quickly. Instead, you prolong the fear. This reaction adds more stress to your body, which can cause exhaustion and lead to other problems.
http://javajournalstl.com/OvercomingFear.aspx

Most mornings I wake up with a "oh no" feeling. I have an imagined fear of running in the Redwood Forest. This fear has been brought on by family and friends informing me that I have every reason to be fearful. I live in bear and cougar country afterall + I am a woman, I shouldn't be alone in the woods.

I choose not to let fear consume me because it can be destructive. When these imagined fears come up, I acknowledge them. I try to think about something else. I look at the beauty around me and I ask myself why? Why do I feel fearful, do I have anything to be afraid about?

In truth, I am thankful for my fears. I could not call myself a trail runner if I gave in to my fears. It is my driving force. Without fear, I would not take the risks that I take. I would not have the desire to run Western States or Badwater. Fear makes me stronger on the inside. I learn to overcome them.

“Courage is resistance to and mastery of fear — not the absence of fear.” Mark Twain

I must not fear.
Fear is the mind-killer.
Fear is the little-death that brings total obliteration.
I will face my fear.
I will permit it to pass over me and through me.
And when it has gone past I will turn the inner eye to see its path.
Where the fear has gone there will be nothing.
Only I will remain.
Frank Herbert

Here is a story of a marathon runner/mountain climber who has overcome fear:

Marathoning and Mountain Climbing

A runner achieves an unprecedented feat of marathoning and mountain climbing

By John Hanc
PUBLISHED 10/12/2007 Seven is evidently Jeanne Stawiecki's lucky number. it was on her seventh attempt to quit smoking that she kicked the habit and took up running, which led to seven consecutive Boston Marathons. So two years ago, when Stawiecki heard that no woman had ever done the 7-7-7 challenge--run a marathon and climb the highest mountain peaks on each of the seven continents--she decided to test her luck.

Such a monumental task wasn't always within Stawiecki's reach. In 1988, the nurse anesthetist was a two-pack-a-day smoker, juggling 40-hour weeks at one hospital with 11 p.m. to 7 a.m. weekend shifts at another. "I had no interests, no hobbies," Stawiecki, now 57, says. "All I did was work and smoke. I turned 38 and I decided that I wanted to change the person I had become."

Step one: quit smoking. Fearful of the weight gain that often comes with nicotine withdrawal, she started running. "I went half a block and felt like I coughed up a lung." But she stuck with it, eventually building the lung power to run her first race, the 1994 New York City Marathon, which she ran in a Boston-qualifying 3:36. "When I crossed the finish line, I had this feeling of accomplishment," says Stawiecki, who will be running New York again November 4. "To have challenged myself and succeeded was intoxicating."

A New Way to Get High

Recognizing the mental and physical strength Stawiecki had developed as a runner, a colleague, anesthesiologist Mark Nawrocki, suggested she try his passion: mountaineering. Stawiecki overcame her fear of heights and quickly graduated from beginner climbs to some of the most daunting in the world. "She compressed in five years what many climbers take decades to do," Nawrocki says.

Stawiecki tackled the 7-7-7 challenge with the same gusto. "The idea that I could be first woman in anything was exciting," she says. She planned an ambitious itinerary--three climbs (she already had four done) and seven marathons in eight months--all while maintaining her full-time job at UMass Memorial Hospital.

She started in August 2006 with Africa's Mount Kilimanjaro. Two months later, she hiked Mount Kosciuszko in Australia, three days after the Melbourne Marathon. By February 2007, she had reeled off six more marathons, placing first in her age group in Chile, Miami, and Antarctica and second in her age group in Melbourne and Dubai. Still, one lofty goal remained: Everest.

"When I reached the summit, I fell to my knees and started crying," says Stawiecki, who completed her mission on May 22. "It was one of the most amazing experiences I've ever had."

This month Stawiecki will return to another towering icon, the Verrazano-Narrows Bridge. When she runs through New York City, the woman who has touched the sky plans to keep both feet on the ground. "I'm going to take in all the sights and sounds," she says, "and think about how far I've come."

You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do.
Eleanor Roosevelt

Backpacks for kids

2011-09-19T07:59:00.000-07:00

Kids all over the United States go home and they are hungry. Wouldn't it be great if this program was in every county in the United States? What a wonderful organization.

http://backpacksforkids.org/index.html

WHAT IS "BACKPACKS FOR KIDS"?

Many children rely on school cafeterias for their most nutritious meal of the day. In some cases, this may be the only meal a child receives. Each Friday afternoon during the school year, kids are discreetly and confidentially provided a food filled backpack to ensure they have something to eat during the weekend.
Backpack food programs have been shown to increase attendance, decrease behavior problems, improve concentration abilities of students and improve student academic achievement.
Currently, this program is operating in North Lincoln County, Oregon. The program started at the elementary school level, but now extends to the high school level.
The Backpack Food Program is part of the not-for-profit 501(c)(3) orgranization, Business For Excellence In Youth. Our Tax ID is 31-1731641.

Nourishing The Body

That Nourishes The Mind

THE BACKPACK FOOD PROGRAM

Discreetly provides nutritious, child-friendly, easy-to-prepare food to chronically hungry children in every day backpacks to take home over the weekends and out-of-school times.

What a wonderful program for children which

Provides nutrition
Eases their anxieties
Reduces absenteeism
Improves attention span
Raises academic performance
Increases self esteem

The Backpack Food Program is part of the not-for-profit 501(c)(3) organization, Business For Excellence In Youth. Our Tax ID is 31-1731641.

http://backpacksforkids.org/index.html

Climb

2011-09-19T07:49:00.001-07:00

"Dream big and reach for the stars!"

Written for the "Foremother poet" series on the Women's Poetry listserv: all poems here are by Winifred Welles.

My shoes fall on the house-top that is so far beneath me.

I have hung my hat forever on the sharp church spire,
Now what shall seem the hill but a moment of surmounting,
The height but a place to dream of something higher!
Wings? Oh not for me, I need no other pinions
Than the beating of my heart within my breast;
Wings are for the dreamer with a bird-like longing,
Whose dreams come home at eventide to nest.
The timid folk beseech me, the wise ones warn me,
They say that I shall never grow to stand so high;
But I climb among the hills of cloud and follow vanished lightning,
I shall stand knee-deep in thunder with my head against the sky.
Tiptoe, at last, upon a pinnacle of sunset,
I shall greet the death-like evening with laughter from afar,
Nor tremble in the darkness nor shun the windy midnight,
For by evening I shall be a star.

You are awesome!

2011-09-17T09:41:00.001-07:00

Is it safer to run on the road or in the forest? And what about bicyclists? Statistics

2011-09-16T11:55:00.000-07:00

My family, friends and acquaintances constantly question why I run in the forests with the "wild life." I have heard it over and over from them that it isn't safe, how could I go alone?, don't I know there was a cougar sighting recently? Don't I know that if I get attacked, that I am good for dead?

Okay and?

A Lehigh Acres woman is in the intensive care unit after being hit by a car while riding her bike. She was supposed to be heading to the Duathlon World Championships in Spain Friday and competing for the first time as a U.S. citizen.
Lisa Buohler was training on her bike Wednesday on SR-80 near Charleston Park when she was hit by a car.
Now, she's got a broken back and bruised liver.
"Being propelled 20 feet in the air and landed on the grass, I have to consider the facts - I'm extremely lucky to be here," she said. "You can be as careful and safe as you like, and it just takes one."
http://www.nbc-2.com/story/15473365/2011/09/15/athlete-hit-by-car-duathlon-dreams-put-on-hold#.TnJ_R_Qmfko.facebook

Below is a list of incidents involving drivers and runners. All information taken from my Facebook page:

"Ralph was hit by a pick up while running about 20 years ago--ended up with a broken leg. He started running only trails after that." This is Mr. Ralph Hirt, a 74 year old runner, who has completed The Western States 100 mile endurance run 5 times!

"I've almost gotten hit a lot as well. Drivers look for cars making a right rarely look for pedestrians. They look to their left for cars and that is it."

"I have almost been hit countless times and it is so frustrating. Usually the situation Cliff speaks of but not always."

"I cant believe coming to an intersection, I watch the drivers who are making turns only look one way, just to make sure that "they" dont get hit by another car, they never look both ways, I was almost hit a few weeks ago, she never even saw me, jumping up and down to have her take a glance to her right!!! Its crazy out there!"

"Yes, I make eye contact with drivers before crossing, giving a little wave of thanks. I once was a road marshal for a triathlon (running portion) and it was UNBELIEVABLE how many drivers looked one way and not the other. I had to yell quite a few times that runners were on the road. We had a couple close calls."

"I was nearly hit today on one of the few routes I run where there are cars. It will be dark when I run soon so I'll be on the Esplanade through February. Boring but safe."

"I've been hit twice by cars, both times I just slid up on the hood. Even if you make eye contact with them I almost always go behind them."

I too have almost been hit, numerous of times by a car. Almost killed by a car! Never, have I even come close to being killed by wild life!

So lets look at some numbers. Just facts:

In 2009, 4,092 pedestrians died in traffic crashes - a 7% decrease from the number reported in 2008.
In 2009, an estimated 59,000 pedestrians were injured; 13,000 of those injured were age 14 and younger, and males accounted for 55% (7,000) of those 13,000 injured.
In 2009, 16 percent of all traffic fatalities in the United States were among people age 65 and older.
http://www.nhtsa.gov/Pedestrians

Now lets look at incidents involving "wild life"

In 2010, there were 7attacks from bears. Not everyone attacked died.
In 2000, 27 attacks from bears
http://en.wikipedia.org/wiki/List_of_fatal_bear_attacks_in_North_America

Now Mountain Lions, and in California:

There appears to be 13 attacks, 6 deaths from 1890 and 2007
http://tchester.org/sgm/lists/lion_attacks_ca.html

List of fatal cougar attacks in North America:
Before 1970=5 attacks
1970's=3
1980's=2
1990's=6
2000's=3

http://en.wikipedia.org/wiki/List_of_fatal_cougar_attacks_in_North_America

Oh and here is something fun, how many different kinds of animals have killed runners?
http://www.letsrun.com/forum/flat_read.php?thread=1351991

In 2009, 630 pedalcyclists were killed and an additional 51,000 were injured in motor vehicle traffic crashes. Pedalcyclist deaths accounted for 2 percent of all motor vehicle traffic fatalities, and made up 2 percent of all the people injured in traffic crashes during the year.

The majority of pedalcyclist fatalities in 2009 occurred in urban areas (70%). In respect to vehicle crash location in relation to an intersection, most pedalcyclist fatalities in 2009 occurred at non-intersections. Compared to 2008 these numbers increased by 5 percent.

Almost three-fourths (72%) of the pedalcyclist fatalities were killed during the daytime between the hours of 4 a.m. and 8 p.m., a 6-percent increase from the previous year. The remaining 27 percent were killed during the nighttime hours, a 13-percent decrease from the previous year. Table 2 shows the pedalcyclist fatalities
by time of day for 2008 and 2009.
http://www-nrd.nhtsa.dot.gov/Pubs/811386.pdf

Here is a great website to check out, it offers tips to bicyclists and drivers:
http://www.roadid.com/RoadRules/

So there you have it, proof that running in the forest is clearly safer than running on the road.

Stay safe out there, there are cars!

24 mile run for 9-11-11

2011-09-11T15:51:00.000-07:00

I parked my car at the Casino so that I could use it as an aid station. I wasn't in the mood to carry 3 quarts of water on my back this week. Last week for my 22 mile run, I carried 3 qts and just about ran out.

I had a planned out run in my head going into the run. I mean seriously, coming up with 24 miles in a small town is a little tricky, but I had plans for the big hill at the end, from miles 20-24.

Well as I started out, I decided that I was having too much fun. In the first 10 miles, I was in and out of 4 trails and I ran on the beach. The first trail that I tried did not get me very far so I turned around, then I tried the other trail that always freaks me out and it goes way up for 2 straight miles, I decided that I wasn't in a mood, for after a short while, I turned around. I headed down and back onto the road for a short while and said "ooh trail" It was another new one. It was very hilly, had horrible footing, but I stayed on it the whole way. It just got me back up to where I was originally. I went back down and ran on the opposite side on the other trail that I never tried before. It was very well groomed. Well I was happily running on it with my IPOD in my ears of course. I have to stop. Do you have any idea how many people that live in my town that always say, that they would not wear their IPODS in the trail, they would run with a dog, that they are afraid of running into a bear of cougar. They just can’t believe that I ignore all advice. Anyway, I was thinking to myself that I would do an out and back. Well the trail ended up getting a little spooky, like Wizard of Oz spooky. Just then I saw something running away from me, it looked like a deer and I said "OH SHIT!" A minute later (maybe) I see on the same side, a huge elk and she is looking at me and I swear licking its lips and ready to kill me. I got to thinking maybe the deer wasn't a deer but the elk’s baby? Well I decided to be smart and not do an out and back. You know it is elk mating season right? I was really nervous and I thought how much longer is this trail? It ended shortly and I was back on the road again.

I stopped running to call my husband in front of a blackberry bush of course. I told him what happened and that I was going to run back and towards the other coastal area and back up onto the trail that I normally run on. Well, I was still in fun mode. I headed towards the beach, knowing I needed to go to the bathroom, but I thought, well I will run on the beach for awhile and stop at the bathroom on the way back. On the beach, I saw another dead sea lion and got to wondering where the other nasty one was at, this older dead one was a skeleton the last time I saw it, this new one is still in one piece. Hmmmm. The sand was really soft this time and waves were a little bigger. Great for all the surfers that I saw and they were girl surfers come to find out later. I got to my turn around on the beach and saw this bird just sitting in the sand. As I got closer it tried to get away from me, it was not flying and didn't look like it was hurt, but had a lot of trouble moving away. I left it alone, but of course felt bad for it. I got off the beach, used the HORRIBLY nasty bathroom, it was really gross, should have used the bushes, got the sand out of my shoes and socks and headed on my way.

I saw the Tobacco shop and noticed that they had a flag out. I really did think to myself "how stupid!" Tobacco kills more people every year than the # of people killed on 9/11. And they put a flag out? My personal opinion on this, but people who smoke really irritate me. They look dumb doing it, they smell. There are a lot of people around my town that smoke. It's gross!

Okay, back to running. I'm really hungry by the time I reach my car. I usually eat a 1/2 of a PBJ sandwich at mile 10 and it was 13.5 or so. I re-fill my camelback, spilling some of it, grabbed my 3 PBJ sandwich halves and head out towards town and another beach. I ran 3.22 miles one way, turned around. Not much happened until I am about 1.5 miles from being back at the casino. I see ahead of me 2 dogs fighting. The owner of one had his on a leash and was trying to get the other dog off of his. I see he ends up kicking the mean dog and it gets knocked to the ground. At the same time, these men are running out and they grab the mean dog, then they slapped it, then they kicked it in the butt and I seriously thought "geez, no wonder it is mean!" But, if the mean dog had been my dog, I really don't know what I would have done, so who am I to judge? At least they got their dog off the other, but too bad they aren't smart enough to keep it behind a fence! Especially since it obvious is mean!

So when I get back, I was at mile 20. I was headed for the trail in the forest via the big super huge hill that I always talk about. But, I noticed there is a horse trailer parked in the parking lot and the horses and riders are about to enter the trail. I said dang! The rider of one sees me, doesn't offer that go first. Normally this would be fine, because they move faster, but his horse was acting like it really did not want to enter the trail. I don't blame it, probably sensed a cougar. Poor thing. So, I thought "great, now what am I going to do?" I instantly remember oh yes duh, there is a drivable road that runs parallel to the trail. Cars use it to get into the forest area. I could use that. Plus, I honestly don't know which is steeper. I ran up the whole distance. I mean, I would want a car see me walking! I get up to the normal trail and I see 2 other horses and riders and I honestly have no idea if they were the same horses. All horses look the same to anyone running over 20 miles. These people had 2 dogs that obviously wanted to go with me. I do that out and back and hobble all the way back with my oohs and ahhhs.

24 miles in 4:41. Next week I am tapering in preparation for my 9/25 50K, a training 50K.

5 things parents do to mess up their children

2011-09-08T10:16:00.000-07:00

Recently I took my 8 year old daughter into the dentist to get four baby teeth pulled. She needed to get them pulled out per the advice of the Orthodontist. She needed to make room for her adult teeth. As I was driving to the dental office, she was nervous. When we get to the dentist, she is squirming in her seat, asking the Oral Surgeon all kinds of questions, questions of value and he just gets more and more impatient with her, ignores her questions and tells her she needs to cooperate with him. He ends up taking off his gloves and says he isn’t going to go through with the procedure. She’s crying, I am upset and angry at him. We leave. I tell her that none of this is her fault. Why? If it had been me in the dental chair, asking him questions, he would never had treated me that way, he would have answered my questions and would have been polite. That night, as I lay in bed, I prayed. I asked God to show me what I should do. I saw my daughter in the dentist chair. I thought how would I have reacted? I would have reacted the same way, in fear. I too would not have allowed that man to pull my teeth. So I realized that my daughter was an innocent victim and was never going to allow anyone to pull her teeth and I don’t blame her one bit.

I began to wonder about the things we do to our children that are completely unnecessary, even harmful to them. We can justify the things we do to them by saying, it is in their best interest, it is good for them, I am protecting them, they are just kids, they need to get strong, grow up, learn about the world, etc.

But are we truly doing what is best for them? Are all these things really good for them?

I am going to explore a few topics that adults do to children that may seem innocent, but in reality, it is harmful.

1. The first is unnecessary medical treatments.

My daughter that I mentioned above has had her adenoids out when she was 2. She was prone to frequent colds and ear infections and the surgeon said that her adenoids were too big. He also put tubes in her ears. She then got her tonsils out at age 7, by the same doctor because she had Sleep Apnea. The same age, I noticed that she couldn’t hear very well and she had a lot of earwax. I took her into a Otolaryngologist who ended up strapping my daughter to a papoose board to get her to hold still. One of the tubes in her ear was turned the wrong way, which was causing a big build up of wax. He needed to get her to hold still and since was terrified and screaming, the nurses and the doctor strapped her to the board.

So the night of the incident with the dentist, I am lying down in my bed, praying. I thought back to all the things that she has had done to her by doctors, I realized that she doesn’t like doctors and wow! It’s no wonder!

I recently read an article by Roberta Baskin. She spoke about how dentist are profiting by abusing children. They are doing unnecessary medical treatments to children for profit, like root canals. The parents are not allowed in the back with their children and they are not realizing the horrible things these doctors are doing to their kids. I was never allowed in the back of the room when my daughter had her adenoids out or tonsils. When my daughter got her tonsils out, she told me she felt like they were choking her and they just told her to be quiet.

I am quite certain that it isn’t just dentist that are profiting from unnecessary treatments, but doctors as well. I mean, clearly getting my daughters tonsils out was a good thing for her, but was getting her adenoids taken out at age 2 necessary? And why did this “specialist” that we hired not notice her large tonsils and take them out at the same time as the adenoids? How much pain would she have been spared and how much money would we have saved if he had removed the adenoids and tonsils at the same time?

Here is the news video with Roberta Baskin:

2. Lies

We tell our children lies. A few of the reasons we lie to them are to protect, keep their innocence, to shelter, to show authority and to keep peace.

We want to keep a happy, warm environment for our kids. The world is a big and scary place and we want to protect them at an early age so they won’t grow up fearful. Most of us fill our homes we laughter, music and fun. We create imaginary characters, such as Santa, the Easter Bunny, and the Tooth Fairy. We praise them and we praise them again and again, telling them constantly how wonderful they are, they can do no wrong and we tell everyone we know that your kid is the smartest kid in the city, our cars even tell the world how smart your child is. If a tragic event happens in the world, we don’t allow our kids to know about it or we tell them everything is okay, just a few people died. We even shelter them from the wrong we do so that they will continue to look up to us.

Praising a child over and over sets them up for failure. The reason is that if a child is overly praised, he or she can’t handle anyone that doesn’t treat them the way their parents treat them. Their self-esteem is so high that when they get out into the real world and realize, not everyone thinks of them in the way their parents do, it makes these kids upset and they react inappropriately.

A study published in 2007 by researches from Columbia and Stanford University found that frequently-praised kids eventually came to believe that intelligence and talent were things they were born with, things which under no possible circumstances could be improved. Consequently, they avoided academic situations that presented any kind of challenge and refused to see the value in any activity that required effort, because if they were so freaking amazing, nothing worth doing should be hard, right? As a result, their grades dropped and they developed motivation and, ironically, self-esteem issues. So the lesson here is, make your kid realize the value of hard work and honest effort before they self-tan themselves orange and pop their collars. By then, it will be too late.

Parents don’t want their kids to see their flaws. So a parent that has an affair doesn’t want their child to know about the affair, so he lies to their kids about his whereabouts. He also teaches his child about right and wrong and to be nice and respectful of their mother, but in reality, the parent clearly is not doing the same. Parents can be the biggest hypocrites.

3. Teaching kids about strangers

At a recent trip to the fair, my youngest daughter got upset, gave me an attitude and walked away from me to the other side of the ride. I went over to her and told her that she needed to stay with me because there could be a child molester watching her and would love to grab her. She asked me what that was and I told her. She didn’t leave my side for the rest of the day.

We are constantly telling our kids to not talk to strangers, to stay where we can see them. We teach them about strangers and how to react if one approaches. We must know where they are at all times of the day and we get very upset if we can’t locate them for a minute because oh no, what if they got kidnapped?

We hear on the news about kidnappings that happen and it makes us fearful for our kids safety. According to CNN, stranger kidnappings actually make up for less than 1% of all kidnapping incidents. Which means the majority of kidnappings, the child knows the person and they feel initially safe. My brother once told me, “Nobody wants your rotten kids!” Sounds like a mean thing to say? Well maybe, but it is probably true.

Teaching your child not to talk to strangers only leads to confusion when they see us talking to strangers and we do talk to strangers quite often. How can we go about our day not? I remember several incidents that my children watched me talk to a stranger and they asked me “why are you talking to them, do you know them?” and I would answer no. So I am teaching my kids not to talk to strangers, yet they see me do it all the time?

We are creating fear into our children and turning them into Xenophobe’s. We are teaching them to freak out at anything out of the ordinary and when they grow up; they lock their car doors when they pull up to a man standing outside holding up a “please help” sign.

4. Too many activities

Kids are often bombarded by too many activities. They go to school for 6 hours. They have piano lessons, sports, clubs, homework and they are going to bed way too late and are waking up exhausted. I’ve heard kids say they are only playing sports because it makes their parents happy, they are only taking lessons for their parents. They say that they are tired and would rather hang out with friends.
Kids need time to be kids.

While structured activities can be beneficial for kids, age should determine the amount of time a child should be engaged in a class or sport. Kids from 1 to 5 years old only have the attention span for 30 minutes of activity at a time. Kid’s ages 5 to 8 are better suited for participating in competitive sports or games, and they may be able to handle several lessons or activities in a week. A regular extracurricular activity is recommended for kids 8 and older so they learn discipline and teamwork.

http://abcnews.go.com/GMA/Weekend/todays-kids-activities-play/story?id=9027632&page=2

Talk with your kids and ask them if they are happy or if they want to make changes and be okay with their answer.

5. Making them start school at a very young age before they are ready.

Do you know that the recommended age to start sending your kids to school is six? But you can actually send them to school at a much younger age, even 3 year olds?

Researchers say sending kids to school before they've developed even the basic little-kid skills of a six-year-old can cause them to suffer from anxiety attacks and develop low self-esteem issues, giving them a bad attitude about the whole "going to school" thing that follows them throughout their education.

Parents will use the excuse that they want little Johnny to excel, to be smarter than his peers, to get an early start because it is a dog eat dog world. Or they will say that they want their child to be social with the other kids. Or I just want me time.

Here is a link to tell if your child is ready to start school or not:

http://www.schoolatoz.nsw.edu.au/wellbeing/development/is-my-child-ready-to-start-school

"Let your children go if you want to keep them.
If you have never been hated by your child, you have never been a parent.
My mother protected me from the world and my father threatened me with it.
No matter how calmly you try to referee, parenting will eventually produce bizarre behavior, and I'm not talking about the kids. Their behavior is always normal.
The most important thing that parents can teach their children is how to get along without them.
I don't know any parents that look into the eyes of a newborn baby and say, How can we screw this kid up.
There are no illegitimate children, only illegitimate parents.
The thing that impresses me most about America is the way parents obey their children.
If you want a baby, have a new one. Don't baby the old one.
The greatest gifts you can give your children are the roots of responsibility and the wings of independence."

Right!

Special thanks to the many heroes of 9/11/01

2011-09-08T08:01:00.000-07:00

There were many heroes of 9/11. On my blog, I am going to just focus on one.

William Rodriguez

William Rodriguez, is a native of Puerto Rico, a citizen of the United States, and a resident of the State of New Jersey. On September 11, 2001, and for approximately nineteen years prior thereto, Rodriguez was employed as a maintenance worker at the World Trade Center (WTC) in New York, New York.
On 9/11, Rodriguez initially rescued fifteen (15) persons from the WTC, and as Rodriguez was the only person at the site with the master key to the North Tower stairwells, he bravely led firefighters up the stairwell, unlocking doors as they ascended, thereby aiding in the successful evacuation of unknown hundreds of those who survived. Rodriguez, at great risk to his own life, re-entered the Towers three times after the first, North Tower impact at about 8:46 A.M., and is believed to be the last person to exit the North Tower alive, surviving the building's collapse by diving beneath a fire truck. After receiving medical attention at the WTC site for his injuries, Rodriguez spent the rest of 9/11 aiding as a volunteer in the rescue efforts, and at dawn the following morning, was back at Ground Zero continuing his heroic efforts.
Rodriguez lost his employment of 19 years and his means of earning a living as a direct result of the attacks on the WTC on 9/11. Deeply affected, as one might imagine, by his experiences of 9/11, Rodriguez has, in a variety of capacities and through several different organizations, worked ever since that terrible day to help others who were affected by the atrocities committed. He has continued in these labors, notwithstanding the fact that, due to the loss of his employment, he has been unable to earn a living, and was even homeless for a time. Affected, as one might imagine, by his experiences of 9/11, Rodriguez has, in a variety of capacities and through several different organizations, worked ever since that terrible day to help others who were affected by the atrocities committed. He has continued in these labors, notwithstanding the fact that, due to the loss of his employment, he has been unable to earn a living, and was even homeless for a time.

http://www.william911.com/

At least 2,985 people died in the September 11, 2001, attacks, including:

19 terrorists
2,966 victims [2,998 as of Spring 2009]

All but 13 people died on that day. The remaining 13 later died of their wounds. One person has died since the attacks, of lung cancer. It is suspected to have been caused by all the debris from the Twin Towers.

There were 266 people on the four planes:

American Airlines Flight 11 (crashed into the WTC): 92 (including five terrorists)
United Airlines Flight 175 (crashed into the WTC): 65 (including five terrorists)
American Airlines Flight 77 (crashed into the Pentagon): 64 (including five terrorists)
United Flight 93 (downed in Shanksville, PA): 45 (including four terrorists)

There were 2,595 people in the World Trade Center and near it, including:

343 NYFD firefighters and paramedics
23 NYPD police officers
37 Port Authority police officers
1,402 people in Tower 1
614 people in Tower 2
658 people at one company, Cantor Fitzgerald
1,762 New York residents
674 New Jersey residents
1 NYFD firefighter killed by a man jumping off the top floors of the Twin Towers

There were 125 civilians and military personnel at the Pentagon.
1,609 people lost a spouse or partner on 9/11. More than 3,051 children lost parents.
While it was mostly Americans who were killed in this horrific attack, there were also 327 foreign nationals. Here is the breakdown, according to country:
Argentina: 4
Australia: 11
Bangladesh: 6
Belarus: 1
Belgium: 1
Bermuda: 1
Brazil: 3
Canada: 27
Chile: 2
China: 4
Cote d'Ivoire: 1
Colombia: 17
Democratic Republic of the Congo: 2
Dominican Republic: 1
El Salvador: 1
Ecuador: 3
France: 1
Germany: 11
Ghana: 2
Guyana: 3
Haiti: 2
Honduras: 1
India: 1
Indonesia: 1
Ireland: 6
Israel: 5
Italy: 4
Jamaica: 16
Japan: 26
Jordan: 2
Lebanon: 3
Lithuania: 1
Malaysia: 7
Mexico: 16
Moldova: 1
Netherlands: 1
New Zealand: 2
Nigeria: 1
Panama: 2
Peru: 5
Philippines: 16
Portugal: 3
Poland: 1
Russia: 1
South Africa: 2
South Korea: 28
Spain: 1
Sweden: 1
Taiwan: 1
Ukraine: 1
Uzbekistan: 1
United Kingdom: 67
Venezuela: 1

Updated Answer from Another Contributor:

In total 3,497 people died in the attacks on September 11, 2001.

2,735 civilians in the World Trade Center died
87 passengers and crew members aboard American Airlines Flight 11 that hit the North Tower
60 passengers and crew aboard United Flight 175 that hit the South Tower
343 New York City firefighters and rescue workers and 23 New York City law enforcement officers, 47 Port Authority workers and 37 Port Authority Police Officers, lost their lives when they rushed in to save the victims in the World Trade Center
36 passengers and crew aboard United Flight 93, who gave their lives stopping four hijackers over Pennsylvania
64 passengers and crew aboard American Airlines Flight 77 that crashed into the Pentagon, killing them and 125 people in the building.

In addition

19 cowards - the terrorists who hijacked four airliners and murdered 3,497 people - also died.

Names of people who lost their lives

Tribute of Light

Gordon M. Aamoth Jr. Edelmiro Abad Maria Rose Abad Andrew Anthony Abate Vincent Abate Laurence Christopher Abel Alona Abraham William F. Abrahamson Richard Anthony Aceto Heinrich Bernhard Ackermann Paul Acquaviva Donald LaRoy Adams Patrick Adams Shannon Lewis Adams Stephen George Adams Ignatius Udo Adanga Christy A. Addamo Terence E. Adderley Jr. Sophia B Addo Lee Adler Daniel Thomas Afflitto Emmanuel Akwasi Afuakwah Alok Agarwal Mukul Kumar Agarwala Joseph Agnello David Scott Agnes Joao Alberto da Fonsec Aguiar Jr. Brian G. Ahearn Jeremiah Joseph Ahern Joanne Marie Ahladiotis Shabbir Ahmed Terrance Andre Aiken Godwin Ajala Gertrude M. Alagero Andrew Alameno Margaret Ann Alario Gary M Albero Jon Leslie Albert Peter Craig Alderman Jacquelyn Delaine Aldridge David D. Alger Ernest Alikakos Edward L. Allegretto Eric Allen Joseph Ryan Allen Richard Dennis Allen Richard L. Allen Christopher E. Allingham Anna Allison Janet M. Alonso Anthony Alvarado Antonio Javier Alvarez Victoria Alvarez-Brito Telmo E. Alvear Cesar Amoranto Alviar Tariq Amanullah Angelo Amaranto James M. Amato Joseph Amatuccio Christopher Charles Amoroso Kazuhiro Anai Calixto Anaya Jr. Joseph Anchundia Kermit Charles Anderson Yvette Constance Anderson John Andreacchio Michael Rourke Andrews Jean Ann Andrucki Siew-Nya Ang Joseph John Angelini Jr. Joseph Angelini Sr. David Lawrence Angell Mary Lynn Edwards Angell Laura Angilletta Doreen J. Angrisani Lorraine Antigua Seima David Aoyama Peter Paul Apollo Faustino Apostol Jr. Frank Thomas Aquilino Patrick Michael Aranyos David Gregory Arce Michael George Arczynski Louis Arena Barbara Jean Arestegui Adam P Arias Michael Armstrong Jack Charles Aron Joshua Aron Richard Avery Aronow Myra Joy Aronson Japhet Jesse Aryee Carl Francis Asaro Michael Asciak Michael Edward Asher Janice Marie Ashley Thomas J Ashton Manuel O. Asitimbay Gregg Arthur Atlas Gerald Thomas Atwood James Audiffred Louis Frank Aversano Jr. Ezra Aviles Sandy Ayala Arlene T. Babakitis Eustace P Bacchus John J. Badagliacca Jane Ellen Baeszler Robert J. Baierwalter Andrew J. Bailey Brett T. Bailey Garnet Edward Bailey Tatyana Bakalinskaya Michael S. Baksh Sharon M. Balkcom Michael Andrew Bane Katherine Bantis Gerard Baptiste Walter Baran Gerard A. Barbara Paul Vincent Barbaro James William Barbella Ivan Kyrillos F. Barbosa Victor Daniel Barbosa Christine Barbuto Colleen Ann Barkow David Michael Barkway Matthew Barnes Sheila Patricia Barnes Evan J Baron Renee Barrett-Arjune Arthur Thaddeus Barry Diane G. Barry Maurice Vincent Barry Scott D. Bart Carlton W. Bartels Guy Barzvi Inna B Basina Alysia Basmajian Kenneth William Basnicki Steven Joseph Bates Paul James Battaglia W. David Bauer Jr. Marlyn Capito Bautista Mark Lawrence Bavis Jasper Baxter Michele Beale Paul Frederick Beatini Jane S Beatty Lawrence Ira Beck Manette Marie Beckles Carl John Bedigian Michael Earnest Beekman Maria A Behr Yelena Belilovsky Nina Patrice Bell Debbie S Bellows Stephen Elliot Belson Paul M. Benedetti Denise Lenore Benedetto Bryan Craig Bennett Eric L. Bennett Oliver Duncan Bennett Margaret L. Benson Dominick J Berardi James Patrick Berger Steven Howard Berger John P. Bergin Alvin Bergsohn Daniel Bergstein Graham Andrew Berkeley Michael J. Berkeley Donna M. Bernaerts David W. Bernard William Bernstein David M. Berray David S Berry Joseph J. Berry William Reed Bethke Timothy Betterly Carolyn Beug Edward Frank Beyea Paul Michael Beyer Anil Tahilram Bharvaney Bella J. Bhukhan Shimmy D. Biegeleisen Peter Alexander Bielfeld William G Biggart Brian Eugene Bilcher Carl Vincent Bini Gary Eugene Bird Joshua David Birnbaum George John Bishop Jeffrey Donald Bittner Albert Balewa Blackman Jr. Christopher Joseph Blackwell Susan Leigh Blair Harry Blanding Jr. Janice Lee Blaney Craig Michael Blass Rita Blau Richard Middleton Blood Jr. Michael Andrew Boccardi John P. Bocchi Michael Leopoldo Bocchino Susan M. Bochino Bruce D. Boehm Mary Catherine Boffa Nicholas Andrew Bogdan Darren Christopher Bohan Lawrence Francis Boisseau Vincent M Boland Jr. Touri Hamzavi Bolourchi Alan Bondarenko Andre Bonheur Jr. Colin Arthur Bonnett Frank Bonomo Yvonne Lucia Bonomo Seaon Booker Kelly Ann Booms Sherry Ann Bordeaux Krystine Bordenabe Martin Boryczewski Richard Edward Bosco Klaus Bothe Carol Marie Bouchard John H Boulton Francisco Eligio Bourdier Thomas Harold Bowden Jr. Kimberly S Bowers Veronique Nicole Bowers Shawn Edward Bowman Jr. Larry Bowman Kevin L. Bowser Gary R. Box Gennady Boyarsky Pamela Boyce Michael Boyle Alfred Braca Kevin Hugh Bracken David Brian Brady Alexander Braginsky Nicholas W Brandemarti Daniel Raymond Brandhorst David Reed Gamboa Brandhorst Michelle Renee Bratton Patrice Braut Lydia E. Bravo Ronald Michael Breitweiser Edward A. Brennan III Francis Henry Brennan Michael E. Brennan Peter Brennan Thomas M. Brennan Daniel J. Brethel Gary Lee Bright Jonathan Briley Mark A. Brisman Paul Gary Bristow Mark Francis Broderick Herman Charles Broghammer Keith A Broomfield Janice Juloise Brown Lloyd Stanford Brown Patrick J. Brown Bettina Browne Mark Bruce Richard George Bruehert Andrew Brunn Vincent Edward Brunton Ronald Paul Bucca Brandon J. Buchanan Gregory Joseph Buck Dennis Buckley Nancy Clare Bueche Patrick Joseph Buhse John Edwards Bulaga Jr. Stephen Bunin William Francis Burke Jr. Matthew J. Burke Thomas Daniel Burke Donald J. Burns Kathleen Anne Burns Keith James Burns John Patrick Burnside Irina Buslo Milton G Bustillo Thomas M. Butler Patrick Dennis Byrne Timothy G Byrne Jesus Neptali Cabezas Lillian Caceres Brian Joseph Cachia Steven Dennis Cafiero Jr. Richard M. Caggiano Cecile Marella Caguicla John Brett Cahill Michael John Cahill Scott Walter Cahill Thomas Joseph Cahill George Cain Salvatore B. Calabro Joseph M. Calandrillo Philip V Calcagno Edward Calderon Kenneth Marcus Caldwell Dominick Enrico Calia Felix Calixte Francis Joseph Callahan Liam Callahan Luigi Calvi Roko Camaj Michael F. Cammarata David Otey Campbell Geoffrey Thomas Campbell Jill Marie Campbell Robert Arthur Campbell Sandra Patricia Campbell Sean Thomas Canavan John A. Candela Vincent Cangelosi Stephen J Cangialosi Lisa Bella Cannava Brian Cannizzaro Michael Canty Louis Anthony Caporicci Jonathan Neff Cappello James Christopher Cappers Richard Michael Caproni Jose Manuel Cardona Dennis M Carey Edward Carlino Michael Scott Carlo David G. Carlone Rosemarie C. Carlson Mark Stephen Carney Joyce Ann Carpeneto Ivhan Luis Carpio Bautista Jeremy M Carrington Michael Carroll Peter Carroll James Joseph Carson Jr. Christoffer Mikael Carstanjen Marcia Cecil Carter James Marcel Cartier Vivian Casalduc John Francis Casazza Paul R Cascio Neilie Anne Heffernan Casey Thomas Anthony Casoria William Otto Caspar Alejandro Castano Arcelia Castillo Leonard M. Castrianno Jose Ramon Castro Richard G. Catarelli Christopher Sean Caton Robert John Caufield Mary Teresa Caulfield Judson Cavalier Michael Joseph Cawley Jason David Cayne Juan Armando Ceballos Jason Michael Cefalu Thomas Joseph Celic Ana Mercedes Centeno Joni Cesta Jeffrey Marc Chairnoff Swarna Chalasani William Chalcoff Eli Chalouh Charles Lawrence Chan Mandy Chang Mark Lawrence Charette Gregorio Manuel Chavez Delrose E. Cheatham Pedro Francisco Checo Douglas MacMillan Cherry Stephen Patrick Cherry Vernon Paul Cherry Nestor Chevalier Swede Chevalier Alexander H Chiang Dorothy J. Chiarchiaro Luis Alfonso Chimbo Robert Chin Wing Wai Ching Nicholas Paul Chiofalo John Gerard Chipura Peter A. Chirchirillo Catherine Chirls Kyung Hee Cho Abul K. Chowdhury Mohammad Salahuddin Chowdhury Kirsten L Christophe Pamela Chu Steven Paul Chucknick Wai Ciafardini Chung Christopher Ciafardini Alex F. Ciccone Frances Ann Cilente Elaine Cillo Nestor Andre Cintron III Edna Cintron Robert Dominick Cirri Juan Pablo Cisneros Benjamin Keefe Clark Eugene Clark Gregory Alan Clark Mannie Leroy Clark Thomas R Clark Christopher Robert Clarke Donna Marie Clarke Michael J. Clarke Suria Rachel Emma Clarke Kevin Francis Cleary James D Cleere Geoffrey W. Cloud Susan Marie Clyne Steven Coakley Jeffrey Alan Coale Patricia A. Cody Daniel Michael Coffey Jason M. Coffey Florence G. Cohen Kevin Sanford Cohen Anthony Joseph Coladonato Mark Joseph Colaio Stephen Colaio Christopher M. Colasanti Kevin Nathaniel Colbert Michel P. Colbert Keith E. Coleman Scott Thomas Coleman Tarel Coleman Liam Joseph Colhoun Robert D Colin Robert J. Coll Jean Marie Collin John Michael Collins Michael L. Collins Thomas J Collins Joseph K Collison Jeffrey Dwayne Collman Patricia Malia Colodner Linda M. Colon Sol E. Colon Ronald Edward Comer Sandra Jolane Conaty Brace Jaime Concepcion Albert Conde Denease Conley Susan P Conlon Margaret Mary Conner Cynthia Marie Lise Connolly John E. Connolly Jr. James Lee Connor Jonathan M. Connors Kevin Patrick Connors Kevin F. Conroy Brenda E. Conway Dennis Michael Cook Helen D. Cook Jeffrey W. Coombs John A Cooper Joseph John Coppo Jr. Gerard J. Coppola Joseph Albert Corbett John J. Corcoran III Alejandro Cordero Robert Joseph Cordice Ruben D. Correa Danny A. Correa-Gutierrez James J. Corrigan Carlos Cortes Kevin Cosgrove Dolores Marie Costa Digna Alexandra Costanza Charles Gregory Costello Jr. Michael S Costello Conrod K Cottoy Martin John Coughlan John Gerard Coughlin Timothy J Coughlin James E. Cove Andre Cox Frederick John Cox James Raymond Coyle Michele Coyle-Eulau Anne Marie Cramer Christopher Seton Cramer Denise Elizabeth Crant James Leslie Crawford Jr. Robert James Crawford Tara Kathleen Creamer Joanne Mary Cregan Lucy Crifasi John A Crisci Daniel Hal Crisman Dennis Cross Kevin Raymond Crotty Thomas G Crotty John Crowe Welles Remy Crowther Robert L Cruikshank John Robert Cruz Grace Yu Cua Kenneth John Cubas Francisco Cruz Cubero Thelma Cuccinello Richard J. Cudina Neil James Cudmore Thomas Patrick Cullen III Joyce Cummings Brian Thomas Cummins Michael Joseph Cunningham Robert Curatolo Laurence Damian Curia Paul Dario Curioli Patrick Joseph Currivan Andrew Peter Charles Curry Green Beverly Curry Michael Sean Curtin Gavin Cushny John D'Allara Vincent Gerard D'Amadeo Jack D'Ambrosi Mary D'Antonio Edward A. D'Atri Michael D. D'Auria Michael Jude D'Esposito Manuel John Da Mota Caleb Arron Dack Carlos S. DaCosta Brian Paul Dale Thomas A. Damaskinos Jeannine Marie Damiani-Jones Patrick W. Danahy Vincent Danz Dwight Donald Darcy Elizabeth Ann Darling Annette Andrea Dataram Lawrence Davidson Michael Allen Davidson Scott Matthew Davidson Titus Davidson Niurka Davila Clinton Davis Wayne Terrial Davis Anthony Richard Dawson Calvin Dawson Edward James Day Dorothy Alma de Araujo Jayceryll de Chavez Jennifer De Jesus Monique E. De Jesus Nereida De Jesus Emerita De La Pena Azucena Maria de la Torre Jose Nicolas De Pena Jemal Legesse De Santis Christian Louis De Simone Melanie Louise De Vere William Thomas Dean Robert J. DeAngelis Jr. Thomas Patrick DeAngelis Tara E. Debek Anna Marjia DeBin James V. DeBlase Paul DeCola Simon Marash Dedvukaj Jason Christopher Defazio David A. DeFeo Manuel Del Valle Jr. Donald Arthur Delapenha Vito Joseph DeLeo Danielle Anne Delie Joseph A. Della Pietra Andrea DellaBella Palmina Delligatti Colleen Ann Deloughery Francis Albert DeMartini Anthony Demas Martin N DeMeo Francis Deming Carol K. 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Donnelly Jacqueline Donovan Stephen Scott Dorf Thomas Dowd Kevin Christopher Dowdell Mary Yolanda Dowling Raymond Mathew Downey Frank Joseph Doyle Joseph Michael Doyle Randall L. Drake Stephen Patrick Driscoll Mirna A. Duarte Luke A. Dudek Christopher Michael Duffy Gerard Duffy Michael Joseph Duffy Thomas W. Duffy Antoinette Duger Sareve Dukat Felicia Gail Dunn-Jones Christopher Joseph Dunne Richard Anthony Dunstan Patrick Thomas Dwyer Joseph Anthony Eacobacci John Bruce Eagleson Robert Douglas Eaton Dean Phillip Eberling Margaret Ruth Echtermann Paul Robert Eckna Constantine Economos Dennis Michael Edwards Michael Hardy Edwards Martin J. Egan Jr. Christine Egan Lisa Egan Michael Egan Samantha Martin Egan Carole Eggert Lisa Caren Ehrlich John Ernst Eichler Eric Adam Eisenberg Daphne Ferlinda Elder Michael J Elferis Mark Joseph Ellis Valerie Silver Ellis Albert Alfy William Elmarry Edgar Hendricks Emery Jr. Doris Suk-Yuen Eng Christopher Epps Ulf Ramm Ericson Erwin L. Erker William John Erwin Sarah Ali Escarcega Jose Espinal Fanny Espinoza Bridget Ann Esposito Francis Esposito Michael Esposito William Esposito Ruben Esquilin Jr. Sadie Ette Barbara G. Etzold Eric Brian Evans Robert Edward Evans Meredith Emily June Ewart Catherine K. Fagan Patricia Mary Fagan Keith George Fairben Sandra Fajardo-Smith William Lawrence Fallon Jr. William F Fallon Anthony J Fallone Jr. Dolores Brigitte Fanelli Robert John Fangman John Joseph Fanning Kathleen Anne Faragher Thomas James Farino Nancy Carole Farley Paige Marie Farley-Hackel Elizabeth Ann Farmer Douglas Jon Farnum John Gerard Farrell John W. Farrell Terrence Patrick Farrell Joseph D. Farrelly Thomas Patrick Farrelly Syed Abdul Fatha Christopher Edward Faughnan Wendy R. Faulkner Shannon Marie Fava Bernard D Favuzza Robert Fazio Jr. Ronald Carl Fazio William Feehan Francis Jude Feely Garth Erin Feeney Sean B. Fegan Lee S. Fehling Peter Adam Feidelberg Alan D. Feinberg Rosa Maria Feliciano Edward Thomas Fergus Jr. George J. Ferguson III Henry Fernandez Judy Hazel Fernandez Julio Fernandez Elisa Giselle Ferraina Anne Marie Sallerin Ferreira Robert John Ferris David Francis Ferrugio Louis V Fersini Michael David Ferugio Bradley James Fetchet Jennifer Louise Fialko Kristen Nicole Fiedel Samuel Fields Alexander Milan Filipov Michael Bradley Finnegan Timothy J. Finnerty Michael Curtis Fiore Stephen Fiorelli Sr. Paul M. Fiori John B Fiorito John R Fischer Andrew Fisher Bennett Lawson Fisher John Roger Fisher Thomas J. Fisher Lucy A. Fishman Ryan D. Fitzgerald Thomas James Fitzpatrick Richard P. Fitzsimons Salvatore Fiumefreddo Christina Donovan Flannery Eileen Flecha Andre G. Fletcher Carl M Flickinger John Joseph Florio Joseph Walken Flounders Carol Ann Flyzik David Fodor Michael N. Fodor Stephen Mark Fogel Thomas Foley David J Fontana Chih Min Foo Godwin Forde Donald A Foreman Christopher Hugh Forsythe Claudia Alicia Foster Noel John Foster Ana Fosteris Robert Joseph Foti Jeffrey Fox Virginia Fox Pauline Francis Virgin Francis Gary Jay Frank Morton H. Frank Peter Christopher Frank Richard K. Fraser Kevin J. Frawley Clyde Frazier Jr. Lillian Inez Frederick Andrew Fredricks Tamitha Freeman Brett Owen Freiman Peter L Freund Arlene Eva Fried Alan Wayne Friedlander Andrew Keith Friedman Paul J Friedman Gregg J. Froehner Lisa Anne Frost Peter Christian Fry Clement A. Fumando Steven Elliot Furman Paul James Furmato Karleton D.B. Fyfe Fredric Neal Gabler Richard Samuel Federick Gabrielle James Andrew Gadiel Pamela Lee Gaff Ervin Vincent Gailliard Deanna Lynn Galante Grace Catherine Galante Anthony Edward Gallagher Daniel James Gallagher John Patrick Gallagher Lourdes Galletti Cono E. Gallo Vincenzo Gallucci Thomas E. 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Giglio Andrew Clive Gilbert Timothy Paul Gilbert Paul Stuart Gilbey Paul John Gill Mark Y. Gilles Evan Gillette Ronald Lawrence Gilligan Rodney C. Gillis Laura Gilly John F. Ginley Donna Marie Giordano Jeffrey John Giordano John Giordano Steven A. Giorgetti Martin Giovinazzo Kum-Kum Girolamo Salvatore Gitto Cynthia Giugliano Mon Gjonbalaj Dianne Gladstone Keith Alexander Glascoe Thomas Irwin Glasser Edmund Glazer Harry Glenn Barry H. Glick Steven Glick John T. Gnazzo William Robert Godshalk Michael Gogliormella Brian Fredric Goldberg Jeffrey Grant Goldflam Michelle Goldstein Monica Goldstein Steven Goldstein Andrew H. Golkin Dennis James Gomes Enrique Antonio Gomez Jose Bienvenido Gomez Manuel Gomez Jr. Wilder Alfredo Gomez Jenine Nicole Gonzalez Mauricio Gonzalez Rosa Gonzalez Lynn Catherine Goodchild Calvin J. Gooding Peter M. Goodrich Harry Goody Kiran Reddy Gopu Catherine C. 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Harrell Stephen G Harrell Melissa Marie Harrington Aisha Anne Harris Stewart Dennis Harris John Patrick Hart Eric Hartono John Clinton Hartz Emeric Harvey Peter Paul Hashem Thomas Theodore Haskell Jr. Timothy Haskell Joseph John Hasson III Leonard W. Hatton Terence S Hatton Michael Helmut Haub Timothy Aaron Haviland Donald G. Havlish Jr. Anthony Maurice Hawkins Nobuhiro Hayatsu James Edward Hayden Philip Hayes Robert Jay Hayes William Ward Haynes Scott Jordan Hazelcorn Michael K. Healey Roberta B. Heber Charles Francis Xavier Heeran John F. Heffernan Howard Joseph Heller Jr. Joann L. Heltibridle Mark F. Hemschoot Ronnie Lee Henderson Brian Hennessey Edward R. Hennessy Jr. Michelle Marie Henrique Joseph Patrick Henry William Henry John Christopher Henwood Robert Allan Hepburn Mary Herencia Lindsay C. Herkness III Harvey Robert Hermer Claribel Hernandez Nuberto Hernandez Raul Hernandez Gary Herold Jeffrey A. Hersch Thomas J. Hetzel Brian Christopher Hickey Enemencio Dario Hidalgo Cedeno Timothy Higgins Robert D. W. Higley II Todd Russell Hill Clara Victorine Hinds Neal O Hinds Mark D Hindy Katsuyuki Hirai Heather Malia Ho Tara Yvette Hobbs Thomas Anderson Hobbs James J. Hobin Robert Wayne Hobson DaJuan Hodges Ronald George Hoerner Patrick A. Hoey John A. Hofer Marcia Hoffman Stephen G. Hoffman Frederick Joseph Hoffmann Michele L Hoffmann Judith Florence Hofmiller Thomas Warren Hohlweck Jr. Jonathan R. Hohmann Cora Hidalgo Holland John Holland Joseph F Holland Elizabeth Holmes Thomas Holohan Herbert Wilson Homer Bradley Van Hoorn James P. Hopper Montgomery McCullough Hord Michael Joseph Horn Matthew Douglas Horning Robert L Horohoe Jr. Michael Robert Horrocks Aaron Horwitz Charles Houston Uhuru G Houston George Howard Michael C Howell Steven Leon Howell Jennifer L. Howley Milagros Hromada Marian R. Hrycak Stephen Huczko Jr. Robert T. Hughes Jr. Kris Robert Hughes Paul Rexford Hughes Thomas Hughes Timothy Robert Hughes Susan Huie Lamar Hulse John Nicholas Humber Jr. William Christopher Hunt Kathleen Anne Hunt-Casey Joseph Gerard Hunter Robert R Hussa Thomas Edward Hynes Walter G. Hynes Joseph Anthony Ianelli Zuhtu Ibis Jonathan Lee Ielpi Michael Iken Daniel Ilkanayev Frederick Ill Jr. Abraham Nethanel Ilowitz Anthony P. Infante Jr. Louis S Inghilterra Jr. Christopher Noble Ingrassia Paul Innella Stephanie Veronica Irby Douglas Jason Irgang Kristin A. Irvine Ryan Todd Antione Isaac Erik Isbrandtsen Taizo Ishikawa Waleed Joseph Iskandar Aram Iskenderian Jr. John F Iskyan Kazushige Ito Aleksandr Valeryevich Ivantsov Virginia May Jablonski Brooke Alexandra Jackman Aaron Jeremy Jacobs Ariel Louis Jacobs Jason Kyle Jacobs Michael Grady Jacobs Steven A. Jacobson Ricknauth Jaggernauth Jake Denis Jagoda Yudh Vir Singh Jain Maria Jakubiak Robert Adrien Jalbert Ernest James Gricelda E. 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Kaplan Robin Lynne Kaplan Alvin Peter Kappelmann Jr. Charles Karczewski William A. Karnes Douglas Gene Karpiloff Charles L. Kasper Andrew K Kates John Katsimatides Robert Michael Kaulfers Don Jerome Kauth Jr. Hideya Kawauchi Edward T. Keane Richard M. Keane Lisa Yvonne Kearney-Griffin Karol Ann Keasler Barbara A. Keating Paul Hanlon Keating Leo Russell Keene III Joseph John Keller Peter R Kellerman Joseph P. Kellett Frederick H. Kelley Jr. James Joseph Kelly Joseph A. Kelly Richard John Kelly Jr. William Hill Kelly Jr. Maurice P. Kelly Thomas Michael Kelly Thomas Richard Kelly Thomas W Kelly Timothy Colin Kelly Robert Clinton Kennedy Thomas J. Kennedy John R Keohane Ralph Francis Kershaw Ronald T. Kerwin Howard L Kestenbaum Douglas D. Ketcham Ruth Ellen Ketler Boris Khalif Sarah Khan Taimour Firaz Khan Rajesh Khandelwal SeiLai Khoo Michael Vernon Kiefer Satoshi Kikuchihara Andrew Jay-Hoon Kim Lawrence D. Kim Mary Jo Kimelman Heinrich Kimmig Robert King Jr. Amy R. King Andrew M. 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Robert G. Leblanc Leon Lebor Kenneth Charles Ledee Alan J. Lederman Elena F. Ledesma Alexis Leduc Daniel John Lee David S Lee Gary H. Lee Hyun Joon Lee Juanita Lee Kathryn Blair Lee Linda C. Lee Lorraine Mary Lee Myoung Woo Lee Richard Y Lee Stuart Soo-Jin Lee Yang Der Lee Stephen Paul Lefkowitz Adriana Legro Edward Joseph Lehman Eric Andrew Lehrfeld David Leistman David Prudencio Lemagne Joseph Anthony Lenihan John Joseph Lennon Jr. John Robinson Lenoir Jorge Luis Leon Matthew Gerard Leonard Michael Lepore Charles A Lesperance Jeff Leveen John Dennis Levi Alisha Caren Levin Neil David Levin Robert Levine Robert Michael Levine Shai Levinhar Daniel M. Lewin Adam Jay Lewis Margaret Susan Lewis Ye Wei Liang Orasri Liangthanasarn Daniel F Libretti Ralph Licciardi Edward Lichtschein Steven Barry Lillianthal Carlos R. Lillo Craig Damian Lilore Arnold A. Lim Darya Lin Wei Rong Lin Nickie L Lindo Thomas V. Linehan Jr. Robert Thomas Linnane Alan P. Linton Jr. Diane Theresa Lipari Kenneth P. 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Lyons Monica Anne Lyons Patrick J. Lyons Robert Francis Mace Marianne Macfarlane Jan Maciejewski Susan A Mackay Catherine Fairfax Macrae Richard Blaine Madden Simon Maddison Noell Maerz Jennieann Maffeo Joseph Maffeo Jay Robert Magazine Brian Magee Charles Wilson Magee Joseph V Maggitti Ronald Magnuson Daniel L. Maher Thomas Anthony Mahon William J. Mahoney Joseph Daniel Maio Takashi Makimoto Abdu Ali Malahi Debora I. Maldonado Myrna T Maldonado-Agosto Alfred Russell Maler Gregory James Malone Edward Francis Maloney III Joseph Maloney Gene Edward Maloy Christian Maltby Francisco Miguel Mancini Joseph Mangano Sara Elizabeth Manley Debra Mannetta Marion Victoria Manning Terence John Manning James Maounis Alfred Gilles Marchand Joseph Ross Marchbanks Jr. Peter Edward Mardikian Edward Joseph Mardovich Charles Joseph Margiotta Louis Neil Mariani Kenneth Joseph Marino Lester V. Marino Vita Marino Kevin D. Marlo Jose Marrero John Daniel Marshall James Martello Michael A. Marti William J. 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McCarthy Michael McCarthy Robert McCarthy Stanley McCaskill Katie Marie McCloskey Joan McConnell-Cullinan Juliana Valentine McCourt Ruth Magdaline McCourt Charles Austin McCrann Tonyell F. McDay Matthew T. McDermott Joseph P. McDonald Brian Grady McDonnell Michael P McDonnell John McDowell Jr Eamon J. McEneaney John Thomas McErlean Jr. Daniel Francis McGinley Mark Ryan McGinly William E McGinn Thomas Henry MCGinnis Michael Gregory McGinty Ann McGovern Scott Martin McGovern William McGovern Stacey Sennas McGowan Francis Noel McGuinn Thomas F. McGuinness Jr. Patrick McGuire Thomas M. McHale Keith McHeffey Denis J. McHugh III Ann M. McHugh Dennis McHugh Michael E. McHugh Robert G McIlvaine Donald James McIntyre Stephanie Marie McKenna Barry J McKeon Evelyn C McKinnedy Darryl Leron McKinney George Patrick McLaughlin Jr. Robert C. 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Murphy IV Robert Eddie Murphy Jr. Brian Joseph Murphy Charles Anthony Murphy Christopher W. Murphy Edward Charles Murphy James Thomas Murphy Kevin James Murphy Patrick Sean Murphy Raymond E. Murphy John Joseph Murray John Joseph Murray Jr. Susan D Murray Valerie Victoria Murray Richard Todd Myhre Robert B. Nagel Mildred Rose Naiman Takuya Nakamura Alexander John Robert Napier Frank Joseph Naples III John Phillip Napolitano Catherine Ann Nardella Mario Nardone Jr. Manika K. Narula Shawn M Nassaney Narender Nath Karen Susan Navarro Joseph Micheal Navas Francis Joseph Nazario Glenroy I. Neblett Rayman Marcus Neblett Jerome O. Nedd Laurence Nedell Luke G. Nee Pete Negron Laurie Ann Neira Ann N. Nelson David William Nelson James Nelson Michele Ann Nelson Peter Allen Nelson Oscar Francis Nesbitt Gerard Terence Nevins Renee Lucille Newell Christopher Newton-Carter Nancy Yuen Ngo Jody Nichilo Kathleen Ann Nicosia Martin S. Niederer Alfonse Joseph Niedermeyer Frank John Niestadt Jr. Juan Nieves Jr. Gloria Nieves Troy Edward Nilsen Paul Nimbley John B. Niven Katherine Marie Noack Curtis Terrance Noel Daniel R. Nolan Robert Walter Noonan Jacqueline June Norton Robert Grant Norton Daniela R Notaro Brian Christopher Novotny Soichi Numata Brian Felix Nunez Jose Nunez Jeffrey Roger Nussbaum Dennis Patrick O'Berg James P. O'Brien Jr. Michael P O'Brien Scott J. O'Brien Timothy Michael O'Brien Daniel O'Callaghan Diana J. O'Connor Dennis James O'Connor Jr. Keith Kevin O'Connor Richard J. O'Connor Amy O'Doherty Marni Pont O'Doherty James Andrew O'Grady Thomas G O'Hagan Patrick J O'Keefe William O'Keefe Gerald O'Leary Matthew Timothy O'Mahony John P O'Neill Peter J O'Neill Jr. Sean Gordon O'Neill Kevin O'Rourke Patrick J. O'Shea Robert William O'Shea Timothy F. O'Sullivan James A. Oakley Douglas E Oelschlager Takashi Ogawa Albert Ogletree Philip Paul Ognibene John A. Ogonowski Joseph J. Ogren Samuel Oitice Gerald Michael Olcott Christine Anne Olender Linda Mary Oliva Edward Kraft Oliver Leah E. Oliver Eric T. Olsen Jeffrey James Olsen Maureen Lyons Olson Steven John Olson Toshihiro Onda Seamus L Oneal Betty Ann Ong Michael C. Opperman Christopher Orgielewicz Margaret Orloske Virginia Anne Ormiston Ronald Orsini Peter Keith Ortale Juan Ortega-Campos Jane M. Orth Alexander Ortiz David Ortiz Emilio Ortiz Jr. Paul Ortiz Jr. Pablo Ortiz Sonia Ortiz Masaru Ose Elsy C. Osorio James R. Ostrowski Jason Douglas Oswald Michael John Otten Isidro D Ottenwalder Michael Chung Ou Todd Joseph Ouida Jesus Ovalles Peter J. Owens Jr. Adianes Oyola Israel Pabon Jr. Angel M. Pabon Roland Pacheco Michael Benjamin Packer Deepa Pakkala Jeffrey Matthew Palazzo Thomas Palazzo Richard Palazzolo Orio J. Palmer Frank Anthony Palombo Alan N. Palumbo Christopher Matthew Panatier Dominique Lisa Pandolfo Paul J. Pansini John M Paolillo Edward Joseph Papa Salvatore T. Papasso James Nicholas Pappageorge Marie Pappalardo Vinod Kumar Parakat Vijayashanker Paramsothy Nitin Ramesh Parandkar Hardai Parbhu James Wendell Parham Debra Marie Paris George Paris Gye Hyong Park Philip Lacey Parker Michael Alaine Parkes Robert E. Parks Jr. Hashmukhrai C Parmar Robert Parro Diane Marie Parsons Leobardo Lopez Pascual Michael J. Pascuma r. Jerrold Paskins Horace Robert Passananti Suzanne H. Passaro Avnish Ramanbhai Patel Dipti Patel Manish Patel Steven Bennett Paterson James Matthew Patrick Manuel D Patrocino Bernard E. Patterson Cira Marie Patti Robert E. Pattison James Robert Paul Patrice Paz Victor Paz-Gutierrez Stacey Lynn Peak Richard Allen Pearlman Durrell V Pearsall Thomas Nicholas Pecorelli Thomas Pedicini Todd Douglas Pelino Michel Adrian Pelletier Anthony G. Peluso Angel Ramon Pena Richard Al Penny Salvatore F. Pepe Carl Peralta Robert David Peraza Jon A Perconti Alejo Perez Angela Susan Perez Anthony Perez Ivan Perez Angel Perez Jr. Nancy E. Perez Berinthia B. Perkins Joseph John Perroncino Edward J. Perrotta Emelda H. Perry Glenn C. Perry John William Perry Franklin Allan Pershep Danny Pesce Michael John Pescherine Davin Peterson William Russell Peterson Mark Petrocelli Philip Scott Petti Glen Kerrin Pettit Dominick Pezzulo Kaleen Elizabeth Pezzuti Kevin Pfeifer Tu-Anh Pham Kenneth John Phelan Suzette Eugenia Piantieri Ludwig John Picarro Matthew M. Picerno Joseph Oswald Pick Christopher Pickford Dennis J. Pierce Bernard Pietronico Nicholas P. Pietrunti Theodoros Pigis Susan Elizabeth Pinto Joseph Piskadlo Christopher Todd Pitman Joshua Michael Piver Joseph Plumitallo Ana Gloria Pocasangre Debarrera John Pocher William Howard Pohlmann Laurence Polatsch Thomas H. Polhemus Steve Pollicino Susan M. Pollio Joshua Iousa Poptean Giovanna Porras Anthony Portillo James Edward Potorti Daphne Pouletsos Richard N. Poulos Stephen Emanual Poulos Brandon Jerome Powell Shawn Edward Powell Antonio Dorsey Pratt Gregory M. Preziose Wanda Ivelisse Prince Vincent Princiotta Kevin Prior Everett Martin Proctor III Carrie Beth Progen David Lee Pruim Richard Prunty John Foster Puckett Robert David Pugliese Edward F. Pullis Patricia Ann Puma Sonia M Puopolo Hemanth Kumar Puttur Edward R. Pykon Christopher Quackenbush Lars Peter Qualben Lincoln Quappe Patrick J. Quigley IV Beth Ann Quigley Michael Quilty James Francis Quinn Ricardo J. Quinn Carol Millicent Rabalais Christopher Peter A. Racaniello Leonard J. Ragaglia Eugene Raggio Laura Marie Ragonese-Snik Michael Paul Ragusa Peter Frank Raimondi Harry A Raines Ehtesham Raja Valsa Raju Edward Joseph Rall Lukas Rambousek Maria Ramirez Harry Ramos Vishnoo Ramsaroop Lorenzo E. Ramzey Alfred Todd Rancke Adam David Rand Jonathan C. Randall Srinivasa Shreyas Ranganath Anne T. Ransom Faina Aronovna Rapoport Robert A. Rasmussen Amenia Rasool Roger Mark Rasweiler David Alan Rathkey William Ralph Raub Gerard P. Rauzi Alexey Razuvaev Gregory Reda Sarah Anne Redheffer Michele Marie Reed Judith Ann Reese Donald J Regan Robert M. Regan Thomas Michael Regan Christian Michael Otto Regenhard Howard Reich Gregg Reidy James Brian Reilly Kevin O. Reilly Timothy E. Reilly Joseph Reina Jr. Thomas Barnes Reinig Frank Bennett Reisman Joshua Scott Reiss Karen Renda John Armand Reo Richard Cyril Rescorla John Thomas Resta David E. Retik Luis Clodoaldo Revilla Eduvigis Reyes Jr. Bruce Albert Reynolds John Frederick Rhodes Francis Saverio Riccardelli Rudolph N. Riccio Ann Marie Riccoboni David H Rice Eileen Mary Rice Kenneth Frederick Rice III Vernon Allan Richard Claude Daniel Richards Gregory David Richards Michael Richards Venesha Orintia Richards James C. Riches Alan Jay Richman John M Rigo Frederick Charles Rimmele III Theresa Risco Rose Mary Riso Moises N. Rivas Joseph Rivelli Carmen Alicia Rivera Isaias Rivera Juan William Rivera Linda Ivelisse Rivera David E. Rivers Joseph R. Riverso Paul V Rizza John Frank Rizzo Stephen Louis Roach Joseph Roberto Leo Arthur Roberts Michael Edward Roberts Michael Edward Roberts Donald Walter Robertson Jr. Catherina Robinson Jeffery Robinson Michell Lee Jean Robotham Donald A. Robson Antonio A Rocha Raymond James Rocha Laura Rockefeller John Rodak Antonio J Rodrigues Anthony Rodriguez Carmen Milagros Rodriguez Gregory Ernesto Rodriguez Marsha A. Rodriguez Mayra Valdes Rodriguez Richard Rodriguez David Bartolo Rodriguez-Vargas Matthew Rogan Jean Destrehan Roger Karlie Barbara Rogers Scott William Rohner Keith Roma Joseph M. Romagnolo Elvin Romero Efrain Romero Sr. James A. Romito Sean Paul Rooney Eric Thomas Ropiteau Wendy Alice Rosario Wakeford Aida Rosario Angela Rosario Mark Rosen Brooke David Rosenbaum Linda Rosenbaum Sheryl Lynn Rosenbaum Lloyd Daniel Rosenberg Mark Louis Rosenberg Andrew Ira Rosenblum Joshua M. Rosenblum Joshua Alan Rosenthal Richard David Rosenthal Philip Martin Rosenzweig Daniel Rosetti Richard Barry Ross Norman S. Rossinow Nicholas P. Rossomando Michael Craig Rothberg Donna Marie Rothenberg James Michael Roux Nicholas Charles Alexander Rowe Timothy Alan Roy Sr. Paul G. Ruback Ronald J. Ruben Joanne Rubino David M. Ruddle Bart Joseph Ruggiere Susan A. Ruggiero Adam Keith Ruhalter Obdulio Ruiz Diaz Gilbert Ruiz Stephen P Russell Steven Harris Russin Michael Thomas Russo Sr. Wayne Alan Russo John Joseph Ryan Jr. Edward Ryan Jonathan Stephan Ryan Matthew Lancelot Ryan Tatiana Ryjova Christina Sunga Ryook Thierry Saada Jason Elazar Sabbag Thomas E. Sabella Scott Saber Joseph Francis Sacerdote Jessica Leigh Sachs Francis John Sadocha Jude Safi Brock Joel Safronoff Edward Saiya John Patrick Salamone Hernando Salas Juan G. Salas Esmerlin Antonio Salcedo John Salvatore Salerno Jr. Rahma Salie Richard L. Salinardi Jr. Wayne John Saloman Nolbert Salomon Catherine Patricia Salter Frank Salvaterra Paul Richard Salvio Samuel Robert Salvo Jr. Rena Sam-Dinnoo Carlos Alberto Samaniego James Kenneth Samuel Jr. Michael San Phillip Sylvia San Pio Hugo M. Sanay Jacquelyn Patrice Sanchez Jesus Sanchez Raymond Sanchez Eric M Sand Stacey Leigh Sanders Herman S Sandler James Sands Jr. Ayleen J. Santiago Kirsten Santiago Maria Theresa Santillan Susan Gayle Santo Christopher Santora John A Santore Mario L. Santoro Rufino Conrado Flores Santos III Rafael Humberto Santos Victor J. Saracini Kalyan Sarkar Chapelle R. Sarker Paul F. Sarle Deepika Kumar Sattaluri Gregory Thomas Saucedo Susan M Sauer Anthony Savas Vladimir Savinkin Jackie Sayegh Duggan John Michael Sbarbaro Robert L. Scandole Jr. Michelle Scarpitta Dennis Scauso John Albert Schardt John G. Scharf Frederick Claude Scheffold Jr. Angela Susan Scheinberg Scott Mitchell Schertzer Sean Schielke Steven Francis Schlag Jon Schlissel Karen Helene Schmidt Ian Schneider Thomas G. Schoales Frank G. Schott Jr. Gerard Patrick Schrang Jeffrey H. Schreier John T. Schroeder Susan Lee Schuler Edward William Schunk Mark Evan Schurmeier Clarin Shellie Schwartz John Burkhart Schwartz Mark Schwartz Adriane Victoria Scibetta Raphael Scorca Randolph Scott Christopher Jay Scudder Arthur Warren Scullin Michael Herman Seaman Margaret M. Seeliger Anthony Segarra Carlos Segarra Jason Sekzer Matthew Carmen Sellitto Howard Selwyn Larry John Senko Arturo Angelo Sereno Frankie Serrano Alena Sesinova Adele Christine Sessa Sita Nermalla Sewnarine Karen Lynn Seymour Davis Grier Sezna Jr. Thomas Joseph Sgroi Jayesh S Shah Khalid M Shahid Mohammed Shajahan Gary Shamay Earl Richard Shanahan Neil G. Shastri Kathryn Anne Shatzoff Barbara A. Shaw Jeffrey James Shaw Robert John Shay Jr. Daniel James Shea Joseph Patrick Shea Mary Kathleen Shearer Robert M. Shearer Linda Sheehan Hagay Shefi John Anthony Sherry Atsushi Shiratori Thomas Joseph Shubert Mark Shulman See Wong Shum Allan Abraham Shwartzstein Johanna Sigmund Dianne T Signer Gregory Sikorsky Stephen Gerard Siller David Silver Craig A. Silverstein Nasima Hameed Simjee Bruce Edward Simmons Arthur Simon Kenneth Alan Simon Michael J. Simon Paul Joseph Simon Marianne Teresa Simone Barry Simowitz Jane Louise Simpkin Jeff Lyal Simpson Khamladai K. Singh Roshan Ramesh Singh Thomas E Sinton III Peter A. Siracuse Muriel Fay Siskopoulos Joseph Michael Sisolak John P. Skala Francis Joseph Skidmore Jr. Toyena Corliss Skinner Paul A. Skrzypek Christopher Paul Slattery Vincent Robert Slavin Robert F. Sliwak Paul K. Sloan Stanley S Smagala Jr. Wendy L. Small Catherine Smith Daniel Laurence Smith George Eric Smith Heather Lee Smith James Gregory Smith Jeffrey R. Smith Joyce Patricia Smith Leon Smith Jr. Karl T Smith Kevin Joseph Smith Moira Ann Smith Rosemary A. Smith Bonnie Jeanne Smithwick Rochelle Monique Snell Dianne Bullis Snyder Leonard J. Snyder Jr. Astrid Elizabeth Sohan Sushil S. Solanki Ruben Solares Naomi Leah Solomon Daniel W. Song Michael Charles Sorresse Fabian Soto Timothy Patrick Soulas Gregory Spagnoletti Donald F. Spampinato Jr. Thomas Sparacio John Anthony Spataro Robert W. Spear Jr. Maynard S. Spence Jr. George Edward Spencer III Robert Andrew Spencer Mary Rubina Sperando Frank Spinelli William E. Spitz Joseph Patrick Spor Klaus Johannes Sprockamp Saranya Srinuan Fitzroy St. Rose Michael F. Stabile Lawrence T. Stack Timothy M Stackpole Richard James Stadelberger Eric Stahlman Gregory Stajk Alexandru Liviu Stan CORINA STAN Mary Domenica Stanley Anthony Starita Jeffrey Stark Derek James Statkevicus Craig William Staub William V. Steckman Eric Thomas Steen William R. Steiner Alexander Robbins Steinman Andrew Stergiopoulos Andrew Stern Martha Jane Stevens Richard H. Stewart Jr. Michael James Stewart Sanford M. Stoller Douglas Joel Stone Lonny Jay Stone Jimmy Nevill Storey Timothy Stout Thomas Strada James J. Straine Jr. Edward W Straub George J. Strauch Jr. Edward T. Strauss Steven R. Strauss Steven F. Strobert Walwyn Wellington Stuart Jr. Benjamin Suarez David Scott Suarez Ramon Suarez Xavier Suarez Yoichi Sugiyama William Christopher Sugra Daniel Suhr David Marc Sullins Christopher P. Sullivan Patrick Sullivan Thomas G. Sullivan Hilario Soriano Sumaya Jr. James Joseph Suozzo Colleen Supinski Robert Sutcliffe Seline Sutter Claudia Suzette Sutton John Francis Swaine Kristine M. Swearson Brian David Sweeney Brian Edward Sweeney Madeline Amy Sweeney Kenneth J. Swenson Thomas Swift Derek Ogilvie Sword Kevin Thomas Szocik Gina Sztejnberg Norbert P. Szurkowski Harry Taback Joann Tabeek Norma C Taddei Michael Taddonio Keiichiro Takahashi Keiji Takahashi Phyllis Gail Talbot Robert Talhami Sean Patrick Tallon Paul Talty Maurita Tam Rachel Tamares Hector Tamayo Michael Andrew Tamuccio Kenichiro Tanaka Rhondelle Cheri Tankard Michael Anthony Tanner Dennis Gerard Taormina Jr. Kenneth Joseph Tarantino Allan Tarasiewicz Michael C. Tarrou Ronald Tartaro Darryl Anthony Taylor Donnie Brooks Taylor Lorisa Ceylon Taylor Michael Morgan Taylor Paul A. Tegtmeier Yeshavant Moreshwar Tembe Anthony Tempesta Dorothy Pearl Temple Stanley L. Temple David Tengelin Brian John Terrenzi Lisa M. Terry Goumatie T. Thackurdeen Harshad Sham Thatte Michael Theodoridis Thomas F. Theurkauf Jr. Lesley Anne Thomas Brian Thomas Thompson Clive Thompson Glenn Thompson Nigel Bruce Thompson Perry A Thompson Vanavah Alexei Thompson William H. Thompson Eric Raymond Thorpe Nichola Angela Thorpe Sal Edward Tieri Jr. John P. Tierney Mary Ellen Tiesi William R. Tieste Kenneth Francis Tietjen Stephen Edward Tighe Scott Charles Timmes Michael E. Tinley Jennifer M Tino Robert Frank Tipaldi John James Tipping II David Tirado Hector Luis Tirado Jr. Michelle Lee Titolo Alicia Nicole Titus John J Tobin Richard Todisco Vladimir Tomasevic Stephen Kevin Tompsett Thomas Tong Doris Torres Luis Eduardo Torres Amy Elizabeth Toyen Christopher Michael Traina Daniel Patrick Trant Abdoul Karim Traore Glenn J. Travers Walter Philip Travers Felicia Yvette Traylor-Bass James Anthony Trentini Mary Barbara Trentini Lisa L Trerotola Karamo Trerra Michael Angel Trinidad Francis Joseph Trombino Gregory James Trost William P. Tselepis Zhanetta Valentinovna Tsoy Michael PATRICK Tucker Lance Richard Tumulty Ching Ping Tung Simon James Turner Donald Joseph Tuzio Robert T. Twomey Jennifer Lynn Tzemis John G. Ueltzhoeffer Tyler V. Ugolyn Michael A. Uliano Jonathan J. Uman Anil Shivhari Umarkar Allen V. Upton Diane Marie Urban John Damien Vaccacio Bradley Hodges Vadas William Valcarcel Felix Antonio Vale Ivan Vale Benito Valentin Santos Valentin Jr. Carlton Francis Valvo II Pendyala Vamsikrishna Erica H Van Acker Kenneth W. Van Auken Richard B. Van Hine Daniel M. Van Laere Edward Raymond Vanacore Jon C. Vandevander Frederick Thomas Varacchi Gopalakrishnan Varadhan David Vargas Scott C Vasel Azael Ismael Vasquez Arcangel Vazquez Santos Vazquez Peter Anthony Vega Sankara Sastry Velamuri Jorge Velazquez Lawrence G. Veling Anthony Mark Ventura David Vera Loretta Ann Vero Christopher James Vialonga Matthew Gilbert Vianna Robert Anthony Vicario Celeste Torres Victoria Joanna Vidal John T. Vigiano II Joseph Vincent Vigiano Frank J. Vignola Jr. Joseph Barry Vilardo Sergio G. Villanueva Chantal Vincelli Melissa Vincent Francine Ann Virgilio Lawrence Virgilio Joseph Gerard Visciano Joshua S. Vitale Maria Percoco Vola Lynette D. Vosges Garo H. Voskerijian Alfred Vukosa Gregory Kamal Bruno Wachtler Mary Alice Wahlstrom Gabriela Waisman Courtney Walcott Victor Wainsworth Wald Kenneth E. Waldie Benjamin James Walker Glen Wall Mitchel Scott Wallace Peter Guyder Wallace Robert Francis Wallace Roy Michael Wallace Jeanmarie Wallendorf Matthew Blake Wallens John Wallice Jr. Barbara P. Walsh James Henry Walsh Jeffrey P. Walz Ching Huei Wang Weibin Wang Michael Warchola Stephen Gordon Ward Timothy Ray Ward James Arthur Waring Brian G. Warner Derrick Washington James Thomas Waters Jr. Charles Waters Patrick J Waters Kenneth Thomas Watson Michael Henry Waye Todd Christopher Weaver Walter Edward Weaver Nathaniel Webb Dinah Webster William Michael Weems Joanne Flora Weil Michael T Weinberg Steven Weinberg Scott Jeffrey Weingard Steven George Weinstein Simon Weiser David M. Weiss David Thomas Weiss Vincent Michael Wells Timothy Matthew Welty Christian Hans Rudolf Wemmers Ssu-Hui Wen John Joseph Wenckus Oleh D. Wengerchuk Whitfield West Jr. Peter M. West Meredith Lynn Whalen Eugene Whelan Edward James White III Adam S. White James Patrick White John Sylvester White Kenneth Wilburn White Jr. Leonard Anthony White Malissa Y. White Wayne White Leanne Marie Whiteside Mark P Whitford Michael T. Wholey Mary Catherine Wieman Jeffrey David Wiener Wilham J. Wik Alison Marie Wildman Glenn E Wilkinson John C. Willett Louis Calvin Williams III Brian Patrick Williams Candace Lee Williams David J. Williams Deborah Lynn Williams Crossley Richard Williams Jr. Kevin Michael Williams Louie Anthony Williams John P Williamson Donna Ann Wilson William Wilson David Harold Winton Glenn J Winuk Thomas Francis Wise Alan L. Wisniewski Frank Thomas Wisniewski David Wiswall Sigrid Charlotte Wiswe Michael Wittenstein Christopher W. Wodenshek Martin P Wohlforth Katherine Susan Wolf Jennifer Yen Wong Siu Cheung Wong Yin Ping Wong Yuk Ping Wong Brent James Woodall James John Woods Patrick J Woods Richard Herron Woodwell David Terence Wooley John Bentley Works Martin Michael Wortley Rodney James Wotton William Wren John W. Wright Neil Robin Wright Sandra Lee Wright Jupiter Yambem Suresh Yanamadala Matthew David Yarnell Myrna Yaskulka Shakila Yasmin Olabisi Shadie Layeni Yee Edward P. York Kevin Patrick York Raymond R York Suzanne Youmans Barrington Leroy Young Jr. Jacqueline Young Elkin Yuen Joseph C Zaccoli Adel Agayby Zakhary Arkady Zaltsman Edwin J. Zambrana Jr. Robert Alan Zampieri Mark Zangrilli Christopher Rudolph Zarba Jr. Ira Zaslow Kenneth Albert Zelman Abraham J. Zelmanowitz Martin Morales Zempoaltecatl Zhe Zeng Marc Scott Zeplin Jie Yao Justin Zhao Ivelin Ziminski Michael Joseph Zinzi Charles A. Zion Julie Lynne Zipper Salvatore Zisa Prokopios Paul Zois Joseph J. Zuccala Andrew S. Zucker Igor Zukelman
http://www.biography.com/profiles-of-9-11/virtual-memorial.jsp

"We'll never forget"

Pizza...pizza sauce and pizza dough

2011-09-01T19:28:00.000-07:00

For dinner, I made pizza. I made 2 pizza's, 1 vegetarian and 1 with meat.

Pizza sauce

Ingredients:
Garlic
salt 1 tsp
6 oz can of tomato paste
14 oz jar/can of tomato sauce
1/2 tsp sugar
1/8 tsp pepper
1/2 tsp oregano
1 tbsp olive oil

Combine, heat on medium.

Pizza dough

Ingredients:
4 1/2 cups flour
1 tbsp salt
1 tsp yeast
1/4 cup olive oil
1 3/4 cups water, cold
Optional is 1/2 tsp oregano, makes a nice Italian touch.

Stir together in bowl the water, yeast, then add flour, salt, finally olive oil. Mix well, take out of bowl to knead for about 5 min at the minimum. Allow to rest for 1 1/2-2 hours. When ready to shape into pizza, sprinkle flour on counter so the pizza doesn't stick to roller.

Vegetarian pizza. It has chopped zucchini, kale, olives, red pepper, pineapple and cheese

Meat pizza. It has turkey pepperoni, olives, shredded chicken, pineapple and cheese

Burger Sliders

2011-09-01T11:51:00.000-07:00

I like making these for the kids school lunches. The buns end up being too big to stick in the kids thermal containers, so I wrap the burger in Aluminum foil, place in the container, then wrap the buns separetely.

Ingredients:

1 pound ground meat of choice
1 tsp Worcestershire sauce
1 egg
1/4 cup bread crumbs
Salt/pepper/garlic-wet or dry to taste
Cheese if you prefer
Buns, you can make homemade. Ehow.com has a lot of recipes to follow.

Blend, cook on fryer, flip once, can flatten a little and freeze

Veggie Patties

2011-09-01T11:50:00.000-07:00

I made these because 1. I am a vegetarian and 2. My 10 year old daughter has announced she is also.

Ingredients:

1 can black beans, un-drained
1/2 cup white rice or brown
1/2 cup bread crumbs
salt/pepper/garlic to taste
dash chili powder
1/2 can olives shredded. I like using the salad shooter to shred
1 carrot shredded
Bun
Cheese-optional

This is a fun recipe as you can anything you want. Any vegetable, any herb. Possibilities are endless. You can make them as big or as small as you want.

Cook black beans on Medium on stove for about 10 minutes. Add everything, blend using spoon. Cook on grill. I like to sprinkle olive oil around them to make them a little crisp. Then freeze.

Time to be frugal

2011-09-01T11:44:00.000-07:00

I don't know about you, but the rising food prices is beginning to affect my credit card balance in a negative way. Buying everyday items is having me in price shock! It seems almost everything has a higher price tag. I can easily say, "I remember when ____ was this much, it is how much now?"

We live 2 hours away from the nearest Costco, so when I go, it is a big deal and we buy a lot. I even have a list that made up of everything that I buy from Costco. I have placed the list in 3 columns and it is on two pages. I have even started putting the prices next to the item. I often go alone and have a method for shopping there. I go in twice! I first go in and buy all non perishables. You know, toilet paper, paper towels, dog food, canned items. I go out to the car and just throw it in the car and yes I have to be creative. Sometimes things have to go under the seats! Next, I go in and buy anything I missed + all the perishable items. I take everything out to my 3 coolers and just hope everything fits. Normally there is something I have to leave out and of course I have to take most things out of the big packaging to make it fit in the cooler. I'm really tired by the time I leave Costco and my car is overly stuffed! Oh and I leave with a $800 bill! Good Lord.

I am going to start documenting everything on my blog that I make from scratch, with recipes as I make them. And you know, homemade food is just so much better for you then an ingredient list full of words you can't pronounce.

Here are a few of my favorite frugal sites. You can make just about everything yourself instead of buying.

http://www.frugalvillage.com/forums/
http://www.ehow.com/
http://breadmantalking.blogspot.com/

Judgements

2011-08-27T18:05:00.000-07:00

What comes to your mind when you look at the following photo?

If you are me, you would have thought, "someone is in big trouble, men!!!"
I just passed judgement on the man. What if he did absolutely nothing to deserve being slapped? What if she is assaulting him for no reason?

Now take a look at the following video;

(Sorry about having to go straight to youtube to watch the video. I needed the video and youtube wasn't make things easy on me. I judge them!!! Oh well, come back and read the rest. I'll wait for you.)

Lets explore the 2nd scenario in the video. The man is clearly giving his daughter money, yet the police officer thinks he is picking up a prostitute. However, we know that is definitely not the case. The police officer assumed a false judgement.

Lets define Judgement to make sure we are on the right page.

Judgement:

the ability to judge, make a decision, or form an opinion objectively, authoritatively, and wisely, especially in matters affecting action; good sense; discretion: a man of sound judgment.

I have been thinking about what I wanted to say to get through to my readers. I thought to myself, why do people judge? what makes people pass judgement on others? I mean we all do it and it is easy. It doesn't matter if it is your own family member or a person you encounter in the supermarket. We all judge others!

I think judgements then can be broken down into two categories: True judgement and false judgement.

Father playing with his daughter. True judgement?

Husband kissing his pregnant wives belly?True judgement?

Kind of looks like one neighbor is kissing another. Adultery maybe?False judgement?

And I 'm not sure I want to know. I know, "I can explain!"False judgement?

You know every single one of those photos can be turned around? Lets take the first photo. I said it was true judgement. It was a photo of a father playing with his daughter. How do we know it isn't someone crazy man about to kidnap a child while the parents are not looking? Oops! I just passed judgement on the man and now my new judgement is either true or is it false? Who knows?

Do you know every time I am in a public place and I see a crying child being dragged by his parent, I wonder if that child is actually being kidnapped and not being naughty? I judge.

We are all judged, each and every day.

I say....judge me!

I'll give you reasons to and then I will give you reasons not to. Okay?

I am on my 2nd marriage. I run 50+ miles a week and yes I have two children, ages 10 and 8. I have been running since my youngest was 3 months old. I occasionally don't know what to make for dinner. I lost my virginity at 17 (God, I hope my mom doesn't see this). I drank too much when my kids were really little. I was seriously depressed when we moved from my only home of 36 years to a new state and 7 hours away from my family. I have slapped my husband. I am a vegetarian. I have no plans to ever stop running. I don't know what I want to do with my life. I can't remember the last time I went to church. I sometimes don't pick up the phone when my mother calls. I am a couch potato. I don't always give my kids hugs at bed time.

I love my current husband and the mistakes of my past are just that, the past. We will never divorce. I love running, it is who I am and I am a great example to my girls, regardless if I am home or not in which case, I normally run when they are in school. My family never complains about my cooking, my children eat what they are served. Even though, I was 17, wished I would have waited till marriage, I loved who I lost my virginity to and have no regrets. I experienced postpartum depression, to get me to quit drinking, I prayed that God would make me seriously ill every time I even had one sip and I took up running. Moving from my home in Portland to California was very hard on me, but I am coming out of my depression and anger. It is under control and I have accepted my new home as my home. I regret what I did to my husband, he took it well, I was traumatized. I feel great being a vegetarian, I have tons of energy. I still make my family their meat meals and I really am enjoying my new food choices. Running is who I am, I have unfinished goals, it keeps me fit, depressed free. I always say after I have finished my first 100 that I will contribute my success to moving to this small, boring beach town. Well I still don't know what I want to do with my life, but God has a plan for me. He doesn't make junk. Maybe my purpose has always been to be a stay at home wife and mother and runner?I have been a Christian for a very long time. My kid has soccer games on Saturdays, which means running usually comes on Sunday. I pray every day. Do I always have to pick up the phone if my mother calls? Can't I call her back if it is a bad time to talk? Couch potatoe only between the hours of 8-10, did you not hear me mention that I run 50+ miles a week? I am with my children all day, every day, they get plenty of attention for me, I'm a good mother and if they are being bad at bedtime, they can just go to bed!

There you have it! Judge me or not, I don't care, because...you really should look in the mirror first.