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party |
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November 27, 2014
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Merry Christmas & Happy
Holidays |
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You are invited to the
Beachcombers |
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Christmas Party |
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Saturday, December 13, 2014 |
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5:30 pm |
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Peninsula Club, 415
S. Peninsula Dr. |
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Please mark your
calendars and join the
Beachcombers Running Club
for their annual Holiday Party. |
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Pot
Luck •
Covered Dish Dinner |
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Please bring a favorite
dish to share. Pasta,
casseroles and salads are
some favorites. The
club will provide beer,
wine, sodas and dessert.. |
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Everyone is welcome.
RSVP is requested
RSVP •
donnadorun@cfl.rr.com |
It is amazing how quickly
time is passing. It's
almost Thanksgiving and time
to start your Holiday social
calendar - beginning with
the Beachcombers annual
Christmas party on December
13. This year it is on
a Saturday night so we will
extend the party hours.
So, put on your dancing
shoes and plan to stay
awhile. But first,
don't forget to RSVP with
names of those attending.
Remember, everyone is
welcome but we do need
names. RSVP to
donnadorun@cfl.rr.com Casual Holiday
attire is suggested.
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mh |
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Are you Fit?
Rob Maxwell
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the way |
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El Camino Del
Norte-The Way to Santiago |
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Max Saylor |
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If
I told you that last summer I
did not run one step from June
11 until July 31st
but was able to run a 10 miler
in the Blue Ridge Mountains of
Virginia with ease on August 5th,
would you believe me? Well it
is the God’s honest truth my
friends! Last summer Erica, my
lovely and adventurous wife ,
and I hiked for 34 days on the
El Camino Del Norte along the
northern coast of Spain and
apparently hiking for 6 to 8
hours a day carrying a 24-26
pound backpack is great cross
training because the up-hills
near our cabin in Elk Creek were
never easier! |
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Erica in quaint village |
Happiness is a wild,
unoccupied beach and a Gator
hat! |
Our adventure began in Irun,
Spain just below the French
border. We hiked 30 days with
our packs to Santiago de
Compostella then 4 more days
towards the coast to Finisterre
and Muxia. I highly recommend it
as a wonderful way to see Spain
and basically immerse yourself
in the Spanish culture which is
dynamic and varied. There are 4
regions/territories/cultures in
Northern Spain, the Basque
region, Cantabria, Asturias and
Galicia and they all have their
own unique “personality” in
terms of food, customs and yes,
language . On June 12th
we flew into Paris and spent 4
days there exploring primarily
the Museums before hopping on a
train to Irun. We spent one
night there in a wonderful and
inexpensive Pension before we
hit the trail so to speak. The
first week to 10 days were the
toughest as we adjusted to our
new lifestyle and of course the
backpacks we had unknowingly
over packed! After 4-5 days we
went through our packs, boxed up
things we realized we didn’t
need and sent them on to
Santiago. Oh what a relief that
was!
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Home designed by Antoni
Gaudi in Camillas.
Max & Erica with hiking
friend. |
With Tomas in Finisterre-we
hiked quite a few days with
him. |
A
typical day along the El Camino
goes like this. You rise early,
having organized your things the
night before and try to slip out
as quietly as possible. A quick
cup of Café Con Leche and a bite
to eat and you are on your way
for anywhere from 12 to 40
kilometers. Usually there’s a
stop for a midmorning snack, or
“second breakfast” if you are a
hobbit
J
and another Café Con Leche.
Lunch can be packed, cheese and
bread with local fruit usually,
or you can eat in one of the
local taverns in the many
villages you pass through on any
given day. Dinner will be in the
small town where your Albergue
is located. Travelers on the El
Camino are called Peregrinos or
Pilgrims and your admittance
into an Albergue is attained by
the presentation of your
Pilgrims Passport which you
purchase at the beginning of
your journey. If you have ever
done any kind of backpacking,
you know how hungry you get and
how wonderful food tastes. Well
Spain is no exception! We
thought the local food was, for
the most part, delicious and
filling. Taverns offer Peregrino
menus for about 9 to 14 euros
and wine comes with every meal.
Not a glass of wine but a full
bottle of what we found to be
absolutely delicious vino! Oh
and freshly baked bread comes
with everything! We typically
packed bread, cheese and fruit
for our picnic lunch as a way to
not only save a few euros but to
enjoy the local cheeses which
are just as wonderful as the
wines and the fresh bread.
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The end in Muxia |
End of the day! |
I
am happy to talk to anyone about
logistics, necessities etc. You
can email me @
msaylor2323@yahoo.com, if
you happen to be interested in
taking a similar trek through
Spain. We chose the Del
Norte because it is less crowded
and quite a bit more challenging
than the El Camino Frances. The
Frances has become so popular
that it is often crowded
especially when you come to the
end of the day and are looking
for accommodations. Erica and I
had a wonderful time and were
able to spend over a month in
Europe for the same amount of
money people pay to go on a week
to 10 day cruise! After
our hike ended, we also managed
to spend 4 days in Barcelona
before we flew back home. That
was an entirely different but no
less magical part of our
adventure. It was such a unique
vacation overall that we are
already talking of returning to
do the Portuguese Way before
heading up to Scotland and
Ireland for dessert! If you are
looking for a totally unique
vacation and you enjoy meeting
people then this is the one for
you! Let me know if I can be of
any assistance or can answer any
questions. Peace!
Max Saylor |
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ptt |
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Palmer College Paint The
Towne •
November 2, 2014 |
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It was a beautiful
morning for a run but too cold
for some of our Floridians.
Windy, cold, but no rain and the
sun was peeking out.
Perfect for some, not so for
others who opted to stay
snuggled in their warm beds,
but still many dedicated
runner's toed the line at 8:00
am. |
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PALMER COLLEGE PAINTS THE
TOWNE FOR 9TH STRAIGHT YEAR
•
Held to coincide with
the annual Halifax Art
Festival, Palmer led a field
of event sponsors including
Brown and Brown Insurance,
Dick's Sporting Goods,
Halifax Health and Coca-Cola
in supporting the event
which provides scholarships
for local graduates.
Palmer's own Kacy Winans
(1st ) and Sarita Smalley
(2nd) finished 1st and 2nd
in the womens' age 25-29
group. Dozens of runners
took advantage of the pre
and post race sports
chiropractic care provided
by the outstanding Palmer
Sports Council team
supervised by Dr. Rod Floyd |
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The Beachcombers
have been blessed with the best volunteers and
the nicest group of runner's you could ever want
to attend your race and loyal and faithful
sponsors. It's always like a family
reunion at Paint The Towne - and this year was
no exception. |
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Cold volunteers ready for
runner's |
Kathy & Brad getting the food
ready |
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Found at race! One nice
fleece glove! If you know
who lost this glove, please
email
donnadorun@cfl.rr.com |
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me |
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Oh No!
Not Again • My
knee replacement
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Donna
Hiatt |
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When it was evident I was going to
have to have a knee replacement I
wanted to get it done as quickly as
possible so I could move on with
rehab and recovery. I had things to
do and people to annoy and I sure as
heck didn’t want my knee to get in
the way. |
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10 Years ago, Dr. Norman Seltzer,
M.D., F.A.C.S. did a total knee
replacement on my right knee. All
went well with the exception of my
physical therapist which resulted in
my having to be re-admitted to the
hospital to have the scar tissue
broken up. This was necessary to
get me to where I had to be to
return to running. It was not a
pleasant experience. With this in
mind in planning this surgery, I was
fearful the same thing was going to
happen. It was so important I had a
good, hands on therapist. |
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Fast forward to a couple of months
ago when Dr. Norman said ‘I think
it’s time Donna’. When he said that
I wanted to move as quickly as
possible so that I would be in
relative good shape when Paint The
Towne rolled around and all I had to
do with that as race director.
Surgery was scheduled and went
well. I chose to come home and do
outpatient physical therapy. I was
so fortunate to have Nikki Meyer PT
as my therapist. Nikki is a member
of our club, and a runner. She
understands me as a runner. She is
compassionate but provided
aggressive treatment. My recovery
was a total team effort, Nikki, my
husband Jerry, and myself. She gave
excellent instructions to Jerry so
he could continue therapy at home on
the days I did not go to her
office. Therapy was 7 days a week
with no let up. They both pushed me
and within a few weeks I had full
range of motion. We were all
pleased. Dr. Seltzer was impressed
and said I could start jogging a
little. My goal! To run again! I
don’t care if I can’t run fast any
longer, I just want to run. And, I
will! |
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“Run if you can, walk if you must,
crawl if you have to – just don’t
stop.” |
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” I will do today what others won’t
so I can do tomorrow what others
cannot ” |
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walk |
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Walking can prevent death
from cancer
Dr. Mark Stengler |
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Another reason to keep walking
It’s being hailed as the newest cancer
“wonder drug,” and it’s a rare case of a
“drug” that has my full approval.
But this wonder drug doesn’t come in a pill,
requires no prescription, has no side
effects and is completely free. It’s
available to nearly everyone, everywhere —
and according to the latest research, it can
cut your risk of death from cancer by as
much as 50 percent.
Yes… the risk of death, slashed by half for
cancer patients.
That’s not just a “wonder drug.” That’s
practically a miracle — because I don’t know
of any other therapy, natural of
pharmaceutical, that can have that big of a
benefit for cancer patients.
So what is this newest miracle?
It’s a daily walk!
The benefits start with just a mile a day at
a moderate pace of 3 miles per hour, or
finishing that mile walk within 20 minutes.
If you haven’t been on your feet for a while
— or if you’re fighting off the effects of
cancer drugs, or recovering from surgery —
that might be a little bit of a challenge at
first.
But when you see the numbers, you’ll want to
keep at it — because if you have breast or
prostate cancer, that daily 20-minute,
one-mile walk will cut your risk of dying of
the disease by 40 percent.
Walk further, and you could see even bigger
benefits — especially if you’ve been
diagnosed with bowel cancer. If you have
this disease, up your goal to 2.5 miles per
day within 50 minutes (that’s the same 3 mph
pace), and your risk of death from the
disease will plunge by 50 percent, according
to the study out of the U.K.
I can’t tell you how important this is. Like
I said, there’s not a drug on the planet
that can promise these benefits. And while
the cancer drugs we do have pack big risks,
a daily walk comes with dozens of other
benefits — including brain and heart
protection.
But let’s stick to cancer for today —
because life extension isn’t the only
benefit (as if that’s not enough).
The same study finds that a daily walk can
help fight off many of the side effects that
accompany cancer treatment — including
depression, fatigue, changes in weight,
anxiety, swelling, mobility problems and
more.
These are the problems that many people
often say can be worse than the cancer
itself — side effects that can ruin your
life even if the treatment manages to save
it.
But a daily walk can help keep it all in
check.
The problem, of course, is that few people
walk daily. Not healthy people, and
certainly not cancer patients. While
government guidelines recommend 150 minutes
of activity a week — or slightly more than
that daily 20-minute walk — few people even
come close.
Some surveys find that only around a third
of us meet that basic level (and studies
also find that more than two-thirds of us
are overweight or obese — yes, there’s a
connection).
So if you have cancer, get walking. And if
you don’t, first say a prayer of thanks —
and then start the habit today, and it could
help you avoid getting the disease in the
first place.
hb
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Scott Bay |
1 |
Rachel Boldman |
2 |
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Brian Meyer |
3 |
Caroline Harapas |
3 |
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Paul
Rice III |
4 |
Max
Saylor |
7 |
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Barry
Boswell |
6 |
JoAnne
King |
7 |
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Michele
Rouse |
7 |
Anthony
Ganus |
8 |
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Susan
Acton |
8 |
Eric
Urff |
10 |
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Jonathan
Rodgers |
8 |
Amy
Collins |
12 |
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Kathy
Cochran |
12 |
Michael
Gallucci |
14 |
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Jamie
Sheriff |
14 |
Irene
Robinson |
15 |
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Luke
Newnam |
14 |
Terry
Strassburg |
17 |
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Matt Emm |
14 |
Susan
Blank |
19 |
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Barbara
Huggins |
15 |
Kelly
Bookhardt |
20 |
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Grace
Rowe |
18 |
Blair
Brumenschenkel |
20 |
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Jeff
Levine |
19 |
Amy
Ellis |
21 |
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Pam
Hanson-Peterson |
20 |
Jackie
Myers |
21 |
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Anna
Diaz |
22 |
Rob
Maxwell |
21 |
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Joseph
Giaquinto |
22 |
Bonnie
Barr |
25 |
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Sarah
Myers |
24 |
Daria
Siciliano |
26 |
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Sue Fox |
25 |
Morgan
Framke |
27 |
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Rick
Ingerson |
27 |
Hugh
Wilson |
28 |
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Kelly
Maxwell |
27 |
Jennifer
Rodgers |
31 |
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Sharon
Wickard |
28 |
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Susan
Hendrickson |
29 |
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Congratulations and
Happy Birthday
everyone! |
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New Age Group?
Who will you be looking for? In
November,
several will be moving up into the 45-49 age
group.
Barry Boswell, Michele Wallens, Jamie
Sheriff, and Kelly Maxwell
will all be turning
45. Pam Hanson-Peterson
will move into the 55-59 age group;
Rick Ingerson turns 60 and Joseph Giaquinto
turns 75. In
December, Anthony
Ganus & Jennifer Rodgers
move into the 35-39 age group and
Hugh Wilson
turns 75 (watch out) |
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Maryland
Crab
Cakes |
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1 lb back fin
crabmeat |
2 tbsp fresh
lemon juice |
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1 egg, beaten |
2 tbsp fresh
parsley, chopped |
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1 cup Ritz
crackers, crushed |
1 tsp. Old Bay
seasoning |
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tsp yellow mustard |
1
tbsp. Worcestershire Sauce |
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Place crabmeat in a mixing bowl, picking any
stray shell fragments out. Add crushed crackers,
Old Bay Seasoning & parsley to the crab. In a
separate bowl, combine egg, mustard, lemon juice
and Worcestershire sauce. Whip with a whisk
until smooth. Pour egg mixture over the crabmeat
and crackers and gently mix careful not to break
up large lumps of crabmeat. Mold into golfball
sized balls and place on a cookie sheet. Bake @
350 degrees for 30 minutes. Drizzle w/ melted
butter and allow to cool.
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read |
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Idle Feet Do The
Devil's Work is an entertaining mix of
facts, fiction, and opinions, all written with
Ray's unique blend of curmudgeonly candor and
humor. |
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Ray takes a
wide-ranging look at why so many people risk
sore knees and smelly shoes in order to cross
one more finish line, maybe, if you're lucky,
just a little faster than they ever have before. |
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Inside these pages,
Ray covers a dizzying array of topics, including
guiding a blind runner at the Boston Marathon in
2013 and the triumphant return to Hopkinton in
2014 after the bombing, a runner who sells his
'sole' to the devil, what your race trophies are
talking about when you're not listening,
marathon pacing tips and a marathon training
secret you won't get anywhere else, and much
more. |
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See why
Runner's World called Ray a "New England running
fixture" and why Mrs. Marble (Ray's kindergarten
teacher) said Ray "enjoys explaining his ideas
at great length." |
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Sharon Lay
is traveling to
Dubai and will run the Dubai Half Marathon on
Friday, November 14. It is interesting to
note the run is a Friday! We wish Sharon
all the best and will be anxious to hear all
about it! Sharon has been doing a lot of
tri training, staying healthy and saving her
energy for Boston 2015! |
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Our Out of
Town Members |
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Life is good for
Patrick Sweeney as he celebrates his 85th birthday!
Patrick and his wife Barbara live at The Villages! |
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Peter Rowe turns 75
An extra special Happy Birthday to Peter Rowe on
turning 75! Peter is still very active and
competitive in his running.
Peter & Grace live in Middletown, NJ |
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Birthdays
are good for you; the more you have, the longer you
live.
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2014 Coaches Clinic held in Columbia, SC November
21-22, 2014 |
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The
University of South Carolina Track & Field program
is hosting the 2014 South Carolina
Sprints/Jump/Hurdles Coaches Clinic on November 21st
and 22nd in Columbia, SC. This event is a USTAF
Level 3 and NSCA (National Strength and Conditioning
Association) CEU credit course. The clinic features
internationally known coaches and researchers in the
field of speed development.
For more information visit their website at: http://southcarolinaclinic.weebly.com/ |
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Bits
&
Pieces
&
Words |
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Life
offers you a second chance. It's called
tomorrow. |
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Don't cry because it's
over; smile because it happened |
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Happiness comes through
doors you didn't even know you left open. |
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”Run the first third with your legs, the second
third with your mind, and the last third with your
heart.” |
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”Every morning in Africa, a gazelle wakes up. It
knows it must outrun the fastest lion or it will be
killed. Every morning in Africa, a lion wakes up. It
knows it must run faster than the slowest gazelle,
or it will starve. It doesn’t matter whether you’re
a lion or gazelle – when the sun comes up, you’d
better be running.” |
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”You have to forget your last marathon before you
try another. Your mind can’t know what’s coming.” –
Frank Shorter, 1972 Olympic marathon gold medallist |
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Our greatest
weakness lies in giving up. The most certain way to
succeed is always to try just one more time.
Thomas A. Edison |
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Ever
tried. Ever failed. No matter. Try Again. Fail again.
Fail better.
Samuel Beckett |
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The
will to win, the desire to succeed, the urge to reach
your full potential... these are the keys that will
unlock the door to personal excellence.
Confucius |
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