Cupcakes for a Cause!

Go to Cupcakes for a Cause and create a cupcake to send by email to a friend. A dollar is raised for each one sent. They only have 4,611 sent and can raise as much as 10,000 before Oct 21st if they can get people to send that many, so get cracking.

I made a LiveStrong one and it is not easy to write with the little cake tool.

Good luck and enjoy. Oh and Live STRONG!

RR: 2007 Army Ten Miler

BLOGGERS NOTE: My heartfelt condolence go out to the friends and family of the Virginia and Chicago runners who died during their races this past Sunday. May you find comfort in knowing they were doing what they enjoyed in life when they passed.

2007 Army Ten Miler Race Report: HOOAH!! HOT AND SUNNY DAY TO RUN

This would be my third running of the Army Ten Miler and my slowest and hottest, by far. My sister Heather came up to run the event and our plan was to run the Army Ten Miler and then run the 10 miles home to make it our last long run (20 miles) before the Marine Corps Marathon. Mother Nature failed to tell us that she had other plans for us this past Sunday.

Heather and I started our ATM weekend with a training session with the CANCER to 5K Team and then headed to the expo with my good friend Keri to pick up our numbers, swag and a few extra goodies at the expo. The expo was followed by a great lunch of crepes and croissants at a French Bistro and then an afternoon of lounging around. Later we went to dinner with the BIG CATS, a myspace running group that my sister is part of. Dinner was at Paulo's Italian Restaurant in Georgetown and it was a great time and good company. After dinner, we packed up our post-race gear for Jim to sherpa to the Finish Line (cell phones, water bottles and extra gu/clif blocks) for us and got to bed early. Ready for the long fun day ahead.

RACE DAY: Early to Rise: 5AM - UGH!

Heather and I woke up early and headed to the Metro at 6AM. After 20 minutes we were at the Pentagon, where we ran into an old friend Karen S. Karen and I had not seen each other regularly since October 2002 - the first time we both ran the Army Ten Miler! It was a fun and unexpected reunion to see each other 5 years later at the same race that was both our first-ever 10 mile race!

We all had purple bibs so we wandered to the start line and walked the HALF MILE to our start corral! WHAT?? We were the last wave and they had us on the freaking exit ramp of I-395. There were lots of jokes among the runners about being so far back that now we were running the Army *Eleven* Miler. We ran into one of my Cancer to 5K Pace Leaders, Arnetta, who was also racing and we stood and chatted and waited out the countdown to race start. After about a 2 hour wait, at 8:20AM, our wave finally found ourselves in sight of the start line! With the boom of a canon - after quick hugs! We were off and running.

Heather and I are different paces but all in all we had very similar race experiences. Heather started from the back with the rest of the purple bibs and proceeded to work her way through the masses. With an average 8:50 minute per mile running pace, she should have been several waves ahead for the start. We still don't know how she ended up with a purple bib but she was a good sport. She said she found it hard at first, and she found herself elbow to elbow with people right up until mile 4. I can't even imagine how many people that means she managed to pass in the first 35 minutes of her race but it must have been thousands.

In contrast, I was well seeded in that last wave, and I just settled into a steady pace of run/walking intervals and took note of the runners around me, picked a group of 3 woman (the Shake & Bake Girls) and determined that I would not let them out of my sight, the entire race. Things went well up through the first 3 miles. Just prior to Mile 4, I took my first GU and ducked into a Port-O -Potty for a quick pit stop. Just past Mile 4 and the second water stop, the course moves down Independence Avenue along the National Mall. This is the point in the course that is out and back so you get a chance to see the entire race field no matter your place in the pack.

Because of my little stop, I had lost my "Shake & Bake Girls" and was simply focused on catching up, one person at a time. I was also looking for my sister Heather and friends Karen and Keri, since I knew they would be coming the other way. I never saw Heather but I did see Keri and Karen. It was about this time that the front runners started telling the back of the pack runners that there was "NO WATER AT THE MILE 6 WATER STOP". At first I thought - BAH - these folks are cranky but then person after person began relaying the same message to the BOP. NO WATER AT 6 MILES.

Now I am no stranger to being a the back of the pack, I know that I tend to need more water than most in a race and as luck would have it, I had bought my water belt to this race. I originally brought it as a chance for Heather and I to get water PRE-RACE since I knew we would wait an hour to an hour an a half before the race began. I didn't expect to need it on this race. It was a total blessing in disguise!

When I heard more and more runners saying "NO WATER AT MILE 6" I made a quick decision. We were running along the National Mall, surrounded by National Monuments and the Smithsonian Museums. There were food vendors nearly every 300 feet. I quickly found the next vendor on the side of the road, took a detour and pulled out my *in case of emergency* $20 bill that I always carry with me with I bike or run and bought myself a bottle of water. I quickly dumped the water in my water bottle - briefly saw Karen and was able to offer her some water - and then yelled, "Anybody need water?" for about a 1/2 a mile until a faster runner on the opposite side of the road gladly took the half a bottle of water I had left. *that was my good race karma moment for the day*

When we finally got to Mile 6 and the water stop, the soldiers there were doing what they could. They had Gatorade Concentrate and they were giving it to the runners in 1 ounce shots. I took a shot, and squirted water from my water bottle into the cup, mixed it up and swallowed it down! YOWZA! That was some tangy stuff but it was better than nothing by far!

Apparently, even my sister Heather, nearly 45 minutes ahead of me in the race, also got the "Gatorade Concentrate Shot" and by Mile 7 she was having some stomach distress between the Gatorade and the GU and oncoming dehydration from the heat. Luckily enough, Mile 8 had plenty of water and while she continued to have stomach issues, she was able to tough it out to the finish line in 1:37:52. After crossing the finish line, dazed and little disoriented, Heather smartly found a patch of shade and proceeded to drink 3 bottles of water while waiting 45 minutes for my race finish.

As Heather was finishing her race, I had just passed the 7 mile mark, seen some of my Cancer to 5K Team who came out to spectate and cheer runners on and was working my way steadily towards the 14th Street Bridge and Mile 8. The Army Ten Miler enforces a race pace of 15:00 minute miles and a deadline of 10:30AM to "beat the bridge" - very similar to the Marine Corps Marathon. My goal for this race was simple - keep my pace under or at 14:00 per mile (the cutoff for Marine Corps Marathon) and make the bridge cutoff with some cushion. I hit the Mile 8 Water STOP (which was well stocked when I got there with Water and Gatorade) at roughly 10:15 with 1:52:03 elapsed race time on my chrono timer. At this point, I knew that if I could stay steady, I would finish close to my goal of 2:15, well within the pace goals I set for myself.

What I was not expecting (although I should have remembered it from past Marine Corps Marathon experience) was the oppressive heat and the "death march mentality" of my fellow runners on the 14th Street Bridge. This part of the course, the last two miles, is run on the HOV lanes of I-395. It is 2 miles of hot highway over the Potomac River, on a day with temperatures of 88 degrees and clear blue sunny skies. In those conditions, the asphalt tends to radiate heat at nearly 10 degrees higher than the air temps, making for a sauna effect. Imagine running 2 miles in a 95 degree sauna....

The moral on the bridge, amongst the Back of the Pack Runners was non-existent. It was so quiet - too quiet really. I tried to tune out the negative vibes and simply stick to my plan. My eyes scanning the distance for those "Shake & Bake Girls" and slowly passing my fellow runners, taking small sips from my water bottle. It helped that around this time, I ran into Greg, my friend Keri's husband, who was paralleling the course on mountain bike! He gave me a big cheer and a high five and told me I was looking good, to keep it up! That was a big boost!

Just prior to mile 9, I saw the hint of blue that I had been looking for! It was the "Shake & Bake Girls" and they were walking. That was just the motivation that I needed to keep my slow jog up. As I pulled up behind the girls and we passed the Mile 9 marker, I heard one of them say "Last Mile Ladies, We run it in!"

"Well all right! That is fine with me!!", I thought to myself and I tucked in quietly behind them and ran into the finish with them. As we headed down the exit ramp and around the corner to the finish, the crowds were huge and loud and my friend Keri popped out from the crowd and joined me for my finish. We gently pulled out from behind the "Shake & Bake Girls" and went on ahead to the finish line for a final time of 2:23:02.

It took some time to find Jim (I missed him at the finish, although he was yelling my name - sorry honey!) and then we had a heck of a time finding Heather because the ATM would not let runners carry cell phones with then on the race course (DUMB DUMB DUMB when you have 26,000 runners!!) but eventually we all found each other. On Jim's very good advice (and not without objection based on our own race experiences), The 10 mile run home was canceled. It was nearly 11:15 and we had no business running another 10 miles in the prime heat of the day. We had done enough for this Sunday.

Looking back later over my race times, I was astonished at how long those last 2 miles took me - nearly 16:00 per mile but I am sure that the weather was the primary factor. There was not one runner that I talked to that had good splits on the 14th Street Bridge. As for my opinions on the race management. I still believe they did the best they could under the given circumstances and I know that they will be more prepared in years to come. Jim said he saw the Army guys moving palettes of water onto trucks as fast as they could and having worked with the military, I am sure they were moving as fast as they could to solve the problems that came about. The was the biggest ATM race field ever, with estimated 26,000 runners signed up. I think perhaps the race management should consider capping this event at 15,000 - 18,000 runners. That might not have solved the water stop issues but it might make them more manageable in the future.

As for me, I am satisfied that I have what it takes to step up the start line at Marine Corps Marathon in 3 weeks. It won't be a fast marathon for me but can keep a pace that meets the races cutoff requirements and I will come prepared with what I need to have a good race day. I just hope Mother Nature will see to it to turn the heat down to the low 60s on race day - with partly cloudy skies - a perfect October Marathon day.

Rowen's First Bike! (as recorded by Aunt Holly)

Hi!
My name is Rowen and I am one year old now but I have been Living STRONG since day one cause that is how my family rolls!

Truth is, my family rolls alot! My mommy is a runner and aspiring triathlete. We have run miles together (me in my jog stroller) and I have spent my first year helping my Mommy train for her first marathon! My Aunt Holly is a *half Ironman* while my Uncle Jim is a total ROADIE so naturally, being one and being able to walk meant my first wheels where only a matter of time....

Oh look! My FIRST BIKE!!

Don't you just LOVE the primary color coordination? It has almost all the important colors I need - RED for King of the Mountiains, White for Best Young Rider and of course, YELLOW for the Leader's Jersey. Only color missing is Green for the Sprinters Jersey...

Of course while I have only been walking for a week now, I am a natural on my bike!
Note my special bike shirt - it's a gift that my Aunt Holly & Uncle Jim bought me from London, England at this year 2007 Tour de France.

Better watch out Lance! Rowen's on the move!

It seems that my bike might need some adjustment so I dismount and walk it to my personal team mechanic so after my first ride, I consult with my Uncle Jim for some tips....

Uncle Jim makes some sublte ajustments to my handlebars because every great cyclist needs to dial their ride in just right!

Looks perfect. don't you think? I love my Uncle Jim!

Later in the day, my mommy and I went our for our first road rides! My Mommy got her first bike this weekend too! Like my helmet? I never ride outside without it!

At the end of the day, after near 400 yards of riding, I needed a break! Got to save some energy for the next days ride! Vive Le Tour! LiveSTRONG!

~Rowen

Roses, Bengals and Love

I have allergies, we think... that seem to have progress into some kind of lovely sinus infection OR it could be a "common cold". Either way my week has progressed from sore throat to barely able to breathe and sleeping for hours on end.

So my wonderful guy bought me a dozen roses last night - "SURPRISE: I love you, your week has sucked, Feel better!"

So how long do you think those roses lasted on the dining room table?

Until approximately 10:30AM this morning. Almost 12 hours upright - it's a new BENGAL record. I'll let the pictures tell the rest of the story while I go find another box of tissues...LiveSTRONG!

My roses - PRE-Wallace...

This was the moment before the vase fell over...

Moved to the safety of the kitchen....eleven roses

Wallace & Grommette in some quieter moments....

PRESENTING: Cypress Bengals Wallace (Silvertail) ...

PRESENTING: Ms. Grommette (Silvertail)...

Beautiful Bengals and their all ours!

Checking IN...

I wanted to wait and do a post after I had downloaded some recent pictures I have taken of Wallace & Grommette but after a week of, "when I download the pictures.." I realized I had better post SOMETHING or else risk all my friends and fellow bloggers assuming my site is dead in the water....So here I am checking in.

SO WHAT'S UP SINCE THE LIVESTRONG RIDE?

The first week of September I was caught up in finishing up the last minute work on a volunteer design job that I did for the Ulman Cancer Fund's 10-THE EVENT Weekend. I helped them design the event's bike jersey. Now it is at the printer and we just have to wait for it to come back. It's a classic jersey design and they should be happy with the final product. I love seeing finished work come back from the printer and I was happy to help them out with the project.

SO WHAT'S UP WITH YOUR HEALTH?

Well after two months of hoping the pain would go away in my right shoulder and arm, I finally went to my Orthopedic Doc and was x-rayed and diagnosed with some rotator cuff issues. A month of Physical Therapy has been ordered and I am mid-way though it. The pain is less and less every day and the pain doesn't interfere with my running, just swimming and biking - so there hasn't been much of that.

In other Dr related stuff, I have my 4 month follow-up with my Oncology Doc. Nothing remarkable to note and I have graduated to 6 MONTH FOLLOW-UPS! WAHOOO!!

Tomorrow is my annual PAP and MAMOGRAM with the OB/GYN, so after that, I should only have a 6 month follow-up with the Dermatology Dr. and I should be free and clear of Dr Visits for another 6 months.

You couldn't even begin to understand how nice it is to ONLY see your Doctors 2x a year. It is it's own little slice of Heaven!

When is the last time YOU saw your Primary Dr for an annual physical?? Best Cure is PREVENTION!!!!!!!!!

SO WHAT'S UP WITH CANCER TO 5K?

Well my little running group is half-way through the program! The race (10-THE RACE 5k) is just six weeks away and everybody is doing well and making progress. We had a little 12 minute Time Trial last night at our workout and things are looking good. I have been *Ms. Organized Coordinator* these past 2 weeks and the finisher medals are being made, the T-shirts are on their way, the water bottle orders are at Specialized and the Race Entries have been filled out. It's coming together!!

HOW IS THE MARATHON TRAINING GOING?

It's Going...just six weekend to Marine Corps Marathon... Just 3 weeks until the Army Ten Miler. The Army Ten Miler will tell me all I need to know about how the Marathon is going to go. My goals for Race Day have gone from a new marathon PR (personal record) to simply finishing and enjoying the day!

Life Changes from Moment to Moment...You got to roll with it Baby! Come back, I have some great pictures of Wallace & Grommette and some late season roses to share with you! I promise to get to it by this weekend!

Hope you are all doing well and Living STRONG!

What Mythological Creature Are You?

You Are a Mermaid

You are a total daydreamer, and people tend to think you're flakier than you actually are. While your head is often in the clouds, you'll always come back to earth to help someone in need. Beyond being a caring person, you are also very intelligent and rational. You understand the connections of the universe better than almost anyone else.

What Mythological Creature Are You?

Philadelphia LiveSTRONG Challenge 2007

This weekend Jim and I drove to Philadelphia, PA to ride in the 2007 LiveSTRONG Challenge with the Cyclist Combating Cancer Team. We had a wonderful weekend and did some bike riding through the *beautiful* Pennsylvania countryside. The bike course itself was what I would classify as *Rolling*. Some up hill, some down hill but nothing too extreme. Just Right!

We drove up Saturday, and thanks to traffic in Delaware, arrived at the LiveSTRONG Village around 3:30pm or so. We have enough time to pick up our registration materials, add my Uncle Jim to the Memory Board and to the Live STRONG Chain and stop to talk to Larry and Cathy B., whom we had not seen since the 2006 LiveSTRONG Challenge. It was wonderful seeing Larry and Cathy right away since they were the first CCC teammates we met last year and we spent some time catching up.

In loving memory of Uncle Jim

After registration, we found out that we barely had enough time to check into the hotel and then we had to battle traffic again to make it to the LiveSTRONG Challenge Fundraising Award Dinner. We made it to the dinner this year with about 5 minutes to spare and met up with teammates Scott J. and Brenan C. We sat with Scott, Brenan and TC Forum friends of Scott's, Joe and Jim and Scott's special guest's Danny and his brother Mike. Danny is fighting an aggressive form of Testicular Cancer and literally finished CHEMO treatment and then drove with his brother from NYC to arrive for the Dinner and the Challenge - a shining example of LivingSTRONG!

At the banquet, Scott was awarded the 2007 LiveSTRONG Challenge Philadelphia Messenger Award. The Messenger Award is presented to the fundraiser who has the most individual donors. Scott raised over $15,000 and reached out to more than 220 people. It was nice to see his efforts and hard work acknowledged with a beautiful framed jersey and congratulations from Lance Armstrong himself. It was a pleasure to be able to share that experience with Scott.

Scott J., 2007 Messenger Award Winner

Brenan C., Holly & Jim

After the banquet, Jim and I headed back to the hotel to wind down and rest before an early morning wake-up call.

Sunday was CHALLENGE Day! We were up and out the door by 5:50AM, trying to avoid the parking issues we ran into last year that made us so late. We were successful and within 20 minutes we were parked and looking for the Breakfast tent. We ran into a bunch of teammates on the way and after a stop to say Hi and grab some water and fruit, we headed back to the car to unload the bikes and get ready to ride.

Even with being early, we putted around at the car enough to just barely miss the CCC Team Photo at the start line. D'OH! Scott, however, gathered as many people together as he could and we took a second set of picture so we were at least able to be in one of the two CCC Team Photos!

Team CCC (take 2!)

Jim, ready to roll...

Holly & Scholange

At the START!

Mary T. & her sisters - LiveSTRONG!

Then Jim and I went to our respective corrals for our wait start (Jim - 70 mile ride and Holly - 40 mile ride) and WAITED along with everybody else for the Challenge to officially get underway. Finally about 30 minutes later than planned, we were rolling over the start line and onto the ride.

The course, as I said, was just beautiful. Long stretches of open road, every major intersection manned by local police to stop traffic for oncoming bikes and beautiful rolling Pennsylvania country side. You couldn't ask for a better ride and the weather cooperated by being slightly overcast.

I even got a chance to see Lance Armstrong riding his bike! Of course he was already headed back to the LiveSTRONG Challenge Village - having started with the Century groups (100 miles) and turning off to continue on the 40 mile route to be back for interviews and the post-event party. It was a thrill to see him on the bike, just across the road from me - even if he was going twice as fast as I ever could!

My pace this year being slow as it is, worked out well this year. I meant that within 10 minutes of finishing my 40-mile bike ride, Jim finished his 70 mile bike ride! This gave us time to change and enjoy the post-race party unlike last year and this year there was an extra special reason I wanted to be at the post race party! There was a good chance I might get to meet Lance Armstrong in person!!!

You see back in late May, Scott J. had approached me about helping to design a CCC Team Jersey to commemorate the 2007 Live STRONG Challenges that we were doing in Philly,PA, Portland, OR and Austin, TX. With a super tight deadline on the table, Scott J., Phyllis O'G. and I worked as a creative team to design a CCC Jersey. We were pretty darn proud of the finished product and this year the Live STRONG Challenge decided to hold a TEAM JERSEY COMPETITION. So we entered our design and hoped for the best.




Before the weekend ride, I already knew that the jersey was one of the TOP THREE FINALIST.

On Sunday afternoon, they announced that our jersey design won!! I got to accept the award on the teams behalf from Lance Armstrong and the team gave me the framed jersey to keep.

Of course being the doofus that I am, I was so excited that I shook hands with the director of LAF, Doug Ulman, first and then when he gestured to Lance behind me, I thought he was offering a hug. So I gave him one. They laughed and said "Well do you want to meet Lance? He is right behind you."

D'OH! Only I could do something like that ...

Saying a little something to the crowd...

Lance made a joke, I'm not the only one laughing!

Not only was it pretty cool to FINALLY meet Lance in person, the jersey came out beautifully and I was SO PROUD to see it on my teammates and know that it is going to be worn by CCC teammates in two more LiveSTRONG Challenge Events across the country this year.

So to sum up this weekend:

• I got to meet some more amazing people who Live STRONG everyday in the face of cancer

• I got a chance to honor the memory of my Uncle, Jim Bowdish - a true LiveSTRONG HERO

• I got to enjoy a beautiful 40 mile, excellently supported ride in on Sunday through the PA Montgomery County region

• With your help, we raised over $3,300 for LAF this year and a total of $2.4 million for LAF at the Philly Challenge alone...

• I got to meet my hero, Lance Armstrong and I got to hug Doug Ulman (who happens to also be the *Ulman* of the Ulman Cancer Fund through whom I am funding my CANCER to 5K program!!)

I'd say that is a heck of a weekend huh? Life is Good! Live STRONG!

LiveSTRONG Challenge is HERE!

This weekend, my boyfriend Jim and I will join the rest of our Cyclist Combatting Cancer Team in Philadelphia for the LiveSTRONG Challenge Ride. I will be riding IN MEMORY of my Uncle Jim Bowdish, who lost his battle with cancer just a few months ago.



I will only be riding 40 miles, instead of my planned 100 but I can reassure you that I am still training hard for the Marine Corps Marathon in late October. So what has kept me off my bike?

Well I started a little running group for fellow cancer survivors here in Northern VA called "CANCER to 5K" and while the work has been hard, it has been well worth the effort so far. You can find out more abou the program on the website: http://cancerto5k.com

So inspite of the change of plans, I am still "Going Long and Living Strong!" and I appreciate all your support!!

Look for updates and a ride report when I get back!!!!! Have a great weekend!

Not enough NAP time...

Wallace & Grommette illustrate just how tired I feel this morning!

My apologies for nearly two weeks without a post but I have been busy, I promise.

Our Fall 2007 Cancer to 5K Training Program has begun! We are already starting week 3 and team workouts are going well! The group is small and that clearly benefits the participants. Now they are getting even more personal time with the Coach. We have had some amazing volunteers come out to help and so far everything is going well! Now that the program has started, my work load is a little less frantic for a few weeks.

The LiveSTRONG Challenge is coming up this weekend. I'll have some news on the my IRON-GAL LiveSTRONG Challenge later this week. Jim and I are looking forward to the event.

This weekend was a whirlwind - Saturday was a Cancer to 5K team workout that I followed up with a short 27 mike BIKE. Sunday was "long run day" in prep for the upcoming Marine Corps Marathon in just a little over 9 weeks.

My trip to London put a little kink into my training (in other words, I did very little training....) and so the last 4 weeks I have been working hard to ramp my running mile back up to a volume that will make the marathon a fun experience. I'm sad to say that there will be no Personal Records (aka PRs) at the Marathon distance this year but that doesn't matter because I get the thrill of being on the course with my sister Heather, who will be running her first Marathon and I am honored to be able to share that experience with her.

Okay back to Sunday.... I was up at O'Dark Hundred and out the door for my 14 mile run at 6AM! 3 hours and 30 minutes later after a 4 packets of GU, a few "nature" stops and one stop for water at Starbucks (the water fountain I planned for my water stop was out of service), my long run was done. Surprisingly, other than being tired and having some tightness in my hips, it was a good workout. I am currently averaging about 20-24 mile of running a week, a little on the low side for 9 weeks out from a Marathon but I refuse to go "kamikaze" and boost my mileage too quickly. There is no need to end up injured and unable to run at all. I have 16, 18, & a 20 mile long run planned over the next 6 weeks and then a mild taper, those runs should get to me the start and the finish on race day.

After the 14 mile run, I transformed into "Hostess" for the day and had 7 girlfriends over for our monthly Book Club. I served Gazpacho (cold Spanish soup) and we had a wonderful assortment of bread, cheese, fruit, wine and Italian sodas that my friends brought. We spent 3 hours eating lunch, enjoying each others company and talking about books. This is a group that I look forward to seeing every 6-8 weeks.

Jim was a GEM! While I was out on my long run, he cleaned the kitchen and vacuumed the house. I am one very lucky and loved lady!

Post Book Club, I sat on the couch and watched the movie "The Right Stuff" for about three hours. Joined on occassion by Wallace and Grommette. I think they were just checking to make sure I was still awake, which amazingly enough, was the case through the whole movie.

Now it is Monday, and it all starts over again! Hope you all have a great week!

Life is Good! LiveSTRONG!

NBC4 - Healthy 4 Life Coverage

Well the story that aired on NBC4 on Monday can be seen here

Yesterday the heat index was up to 105 ...but I still got out for a slow 4.5 miles of run/walking. I did the first 2.75 miles on my own and did the last 1.75 miles on the track with Coach Bob, our CANCER to 5K Coach. The heat kept my runners away but Saturday is going to be in the 80s so it should be a good group workout!

The workout in that heat wasn't fun but it didn't entirely suck either. I kept on top of my hydration and got some good tips on how to improve my running form.

Today they are predicting a high of 102 with a heat index of 108. Unless that breaks unexpectedly, there will be no bike ride or workout OUTSIDE for me today. It is the perfect time to get back in the pool though...

Life is Good! LiveSTRONG!

Getting the word out - on TV!

So last year I had this little idea. What about an exercise program for Cancer Suvivors? I shared my idea with a few people and they gave me the enouragement to give it a try. Months of talking led to a grant for $5000.00 and a chance to have my program end with a race that is going to be kicked-off by the ultimate cancer survivor Lance Armstrong.

Who would have guessed!

We now have 3 cancer survivors signed up for the program and last week I was interviewed by one of the anchors of the local NBC news station. They are going showcase the program CANCER to 5K, a little about my survivor story and 10-THE RACE tonight during the 4PM News.

For the NOVA/DC METRO locals, that is Channel 4 (NBC) 4:00 news with Pat Larsen-Muse.

I'm gonna be on TEEVEE...LOL

The hope is that this TV story will spread the word some more and bring us in some more participants. We have budgeted for 20 people total but I would be surprised if we got that big a group first time out of the gate. I'm already thrilled to have 3 people joining the journey!

I still can't believe my little idea has really become something....The first workout is tomorrow!

Life Is GOOD! LiveSTRONG!

RR:DANSKIN TRIATHLON - July 29, 2007

I am coming up for air to post a brief race report. I could get really deep into details but I don't have time. I am working hard to get my CANCER to 5K program up and *running*... (excuse the pun!)

DANSKIN NEW ENGLAND SPRINT TRIATHLON

I raced a member of Team Survivor Granite State

OVERALL: 1:58:14
SWIM: 19:47
T1: 4:16
BIKE: 53:20 (13.5 mph)
T2: 3:18
RUN: 37:31 (12:06 m/m)

SUMMARY: What a fantastic event! Seriously, 2400 woman racing a sprint distance triathlon could be seen as scary but the support and enthusiasm, not to mention the amazing attitudes of woman of all ages, shapes and sizes was wonderful! Definitely more fun than some of the more serious races I have done. The motto: "You Go Girlfriend!!" I was proud to be there as a cancer survivor and I got a chance to meet some wonderful people in person including Sam, his daughter, Rich H. and his wife Paula and all the wonderful ladies of Team Survivor Granite State - Johanna, Jody and Patty!

DETAILS:

PRE-RACE:
I went to the Danskin Expo with the ladies of Team Survivor Granite State - Johanna, Jody and her mom, Erin, Patty and myself. The morning started with a Team Survivor Breakfast where we all shared a little about ourselves. The was laughter and tears and many first time triathletes. We got to briefly meet Sally Edwards, pro-triathlete. After breakfast, we headed to the Expo, registered, got lots of great swag and even scored an autograph from Sally Edwards. Then we went to the "First Timer Clinic" where Team Survivor was welcome to the stage and got a standing ovation, it was a moment I will never forget and I was proud to help represent cancer survivors as active women. We then went out for some lunch and a preview of the transition area. The frequent thunderstorms prevented me from getting a pre-race swim in but I got a good look at transition and then headed to the hotel where I vegged out for the rest of the evening.



RACE DAY: I was in the car and on my way to the park by 4:30AM. Transition opened at 5AM and with so many women racing (a large majority first timers) I wanted plenty of time to rack my bike, set up transition and relax. My only goal for today was to have fun AND come in sub-2:00. While I might not be fast, I didn't want to be a slacker and 2:00 is my own personal "slacker cut off" for this distance race.

DISCLAIMER:THIS IS MY OWN PERSONAL CUTOFF, I DO NOT THINK LESS OF ANYBODY WHO GOES LONGER THAN 2:00, WE ARE ALL DIFFERENT PACES AND EXPERIENCE LEVELS!

I got a SWEET rack spot, in part because I came early and in part because I was in Wave #2 of 30 and had a very high BIB number (#11) and I got settled, talked to the women around me and waited for my teammates. After they were settled, we headed down to the water and I went for a short warm-up swim. It was warm and crystal clear - No wet suit today! Just after my warm-up swim, my parents showed up to cheer me on! It was wonderful having them there for the day!



SWIM/T1: The swim was GREAT! The most enjoyable open water swim I have had in a race this season! The water was so clear that I hardly needed to sight. I just kept an eye on the feet in front of me after sighting once or twice to make sure they were swimming in a straight line! The transitions from the swim was a little long because there was about a 400 yard run from the lake to the transition area. I moved smooth and steady - fast enough that my folks never saw me leave on the bike!



BIKE/T2: The bike course was just 12 miles but a rolling course with a significant stair-step climb just before mile 4. It was a little steeper than I was expecting but it was over pretty quickly and the rest the course was rolling and mainly downhill so I put it in a big gear and powered through. I left on the bike just after teammate Johanna and due to some pedal issues and a flat (I think) we hop-scotched each other a few times on the bike course. It was great fun and during the last mile, I heard the cheers of Rich H., CCC teammate so that really made me smile. I got into T2 and there was Johanna and she said" Wanna Run Together?" I warned her it might be run/walking but that I would love the company so she waited a minute for me and we headed off on the run together!



RUN: The run was about a 3 mile out-and-back of rolling hills. Johanna stuck by my side and let me set the pace. We saw Rich H. twice and he was full of cheers and encouragement. Because I was out to have *FUN*, I really wasn't too quick on the run but having Johanna with me kept me from slacking too often. We would run, usually until the incline got a little steep and then walk until I felt recovered. The pace worked out well for both of us, since Johanna was nursing a sore ankle. I made sure that we took advantage and ran every downhill and flat and honesty, I was very happy with the overall pace (12:06) which was much faster than I have been doing on my own lately. (NOTE TO SELF: More running buddies for marathon training) Johanna and I ran the last half mile back to the finish line at a nice steady pace, NO MORE WALKING was my motto, and we crossed the finish line hand in hand as survivors! It was wonderful!



FINISH/POST RACE: After turning in my chip to Sam (fellow TRI-DRS) and getting a finisher medal from his daughter, Johanna, her husband Lindley, Jody and her mom, my parents and I stayed and cheered fellow finishers on and waited another hour for our teammate Patty to cross the finish line. Patty, a 66 year old Cancer Survivor, finished her first fill triathlon that day and looked thrilled and strong as she came across the line! Jody, who was on the relay with Johanna, had an excellent swim and has already decided to do the full distance by herself next year! Erin finished first of our Team looking strong and enjoying her first triathlon as a cancer survivor (though not a first time triathlete.)

As I said, it was a great race and I was with an amazing bunch of women! Life is Good! Live STRONG!

We interupt this weekend to say...

GO DISOVERY CHANNEL!



My nephew is a SMART BOY and an early TOUR Fan!!! Life is Good!

Live STRONG!

WOW!!! THANK YOU!

Six people opened their hearts and wallets yesterday and gave an amazing $1252.40.

I am humbled and genuinely thankful for the generosity and support that you showed me yesterday. THANK YOU doesn't seem nearly enough.

The IRON-GAL LiveSTRONG Challenge Fund is now up to $3,328.10.

I'm in Keene, NH at the moment, visiting the folks and prepping to race the Danskin TRI in Webster, MA on Sunday with Team Survivor Granite State, which was started by my good TRI friend, Johanna, a fellow TRI-DRS and CCC member.

You guys have inspired me to race hard, live up to my low bib number (#11) and "Just F*##%ing Run" ..after all it is a SPRINT race.

THANK YOU for making my Birthday WONDERFUL!!

Life is Good! Live STRONG!

TODAY IS MY BIRTHDAY...

and because it is my birthday, I can be as shameless and BOLD as I want to be so ....

MAKE A DONATION TO MY IRON GAL LIVESTRONG CHALLENGE
(if you haven't already...)

Currently, I have raised $1,971.00 and I would like to see that number at
$2,620.00
by the time I leave LIVESTRONG CHALLENGE RIDE on August 25th.

Pretty Please? It is my Birthday...

Thank you for considering a donation and
for continuing to support the Lance Armstrong Foundation with me!

HUGE NEWS!!!!!!!

We interupt the story of London Vacation to share the following PRESS RELEASE! Spread the News, far and wide especially if you know anybody in the NOVA/DC/MD area who could benefit from this program!



FOR IMMEDIATE RELEASE
JULY 23, 2007

For more information, contact:
Elizabeth Saylor, Ulman Cancer Fund
Holly Gannoe, CANCER to 5K

ALEXANDRIA WOMAN ORGANIZES FITNESS PROGRAM
FOR CANCER SURVIVORS

ALEXANDRIA, Virginia —Alexandria resident Holly Gannoe was recently honored with a Visionary Grant from the Ulman Cancer Fund for Young Adults to start a free 12-week fitness program for young adult cancer survivors ages 18-40. The CANCER to 5K Training Program™ is a 12-week program designed to introduce and/or reintroduce cancer survivors to physical activity by providing them with the training, coaching, encouragement and support necessary to complete a 5K (3.1 miles) distance road race.

The CANCER to 5K Training Program begins its first session on August 7th and concludes with participants racing in the "10-THE RACE" 5K Run on Saturday October 27, 2007 in Columbia, MD. The program’s website, www.cancerto5k.com offers more information on the details of the program, how to register and volunteer opportunities.

The concept originated from Holly's own experience of marathon running and participation in the 2006 LIVESTRONG™ Summit. While undergoing diagnosis and treatment of Stage III Malignant Melanoma, an aggressive type of skin cancer, Holly trained for and completed the 2005 Marine Corps Marathon with the help of her oncologist and coach. She found, through training, that exercise significantly reduced many of the side effects associated with her chemotherapy treatment.

"Exercise became an outlet for me during that year of chemotherapy" said Holly, "Having a goal like the marathon gave me something else to focus on emotionally and the physical benefits of exercising daily definitely helped me manage side effects like fatigue and depression."

LIVESTRONG Summit 2006:
In October 2006, cancer survivors from across the country gathered in Austin, Texas, for the first LIVESTRONG Summit. Created and hosted by the Lance Armstrong Foundation (LAF), the LIVESTRONG Summit was a three-day event held Friday, Oct. 27 through Sunday, Oct. 29, designed to organize, inspire and direct the efforts of cancer survivors from across the country to change the face of cancer survivorship.

“Participating in the LIVESTRONG Summit strengthened my resolve to do more for cancer survivors,” said Holly, "The LIVESTRONG Summit gave me the resources and the encouragement to develop a personal action plan to start an exercise program geared to local young adults."

Holly Gannoe was one of approximately 700 delegates selected from more than 1,500 applicants to attend the LIVESTRONG Summit.

About the Ulman Cancer Fund and 10-THE EVENT:
The Ulman Cancer Fund for Young Adults enhances lives by supporting, educating and connecting young adults, and their loved ones, affected by cancer. Through its Visionary Grants Program the UCF strives to cultivate the next generation of community based outreach and support programs for this often overlooked population. The goal is to provide seed money to projects like Cancer to 5K Training Program, ultimately building a grassroots network of young adult support services throughout the country. For more information, visit www.ulmanfund.org.

10-THE EVENT embraces the concept of using sports to overcome cancer. The race is a day of cycling, running, and walking to celebrate a decade of helping young adults fight cancer. Athletes of all levels will get a chance to participate in a 5K Run, a kid’s run/walk and 20 and 60 mile bike rides on October 27, 2007. 7-time Tour de France champion and cancer survivor, Lance Armstrong, will kick-off the celebration at Merriweather Post Pavilion in Columbia, MD. For more information, visit www.10TheEvent.com.

About the Lance Armstrong Foundation:
The Lance Armstrong Foundation (LAF) inspires and empowers people affected by cancer. From the moment of diagnosis, the LAF provides the practical information and tools people with cancer need to live life on their own terms. The LAF serves its mission through advocacy, public health and research. Founded in 1997 by cancer survivor and champion cyclist Lance Armstrong, the LAF is located in Austin, Texas. For more information, visit www.livestrong.org.

# # #

Congratulations Linae!!

My good friend and TRI Blogger Pal - Linae - had her Doctoral Defense today!!! That AND training for her first IRONMAN!

Now that is a prime example of a way to "Live STRONG"...

Why not go over and send some congratulations her way!!
There is a blog just for that!

http://golinaego.blogspot.com

WAY TO GO LINAE!!!!!!!

London, BABY! Days 3 & 4

FRI: July 6th

We woke up and headed down to breakfast which was included in the price at the Luna Simone Hotel. Breakfast was always the same: Your choice of coffee or tea, followed by orange juice or cereal and milk, choice of soft boiled eggs or fried egg, bacon and beans - all served with toast, butter and jam.

The first morning, Jim and I went for the OJ, fried egg, bacon and beans and coffee - and that ended up being our breakfast of choice every morning with just a few slight variations there after (scrambled eggs instead of fried and some mornings we skipped the beans....)

The weather was overcast and super windy. So we grabbed our rain jackets, umbrella and camera and headed off to Victoria Station to do a Double Decker Bus Tour of London. We figured we could ride the bus all morning (2 hour tour) see the sights and then decide where we would go back to later in the week. Despite the chilly weather, we sat ourselves on the top of the bus, were given our complimentary rain slickers "just in case" and rode around London, listening to the tour guide when the wind and traffic didn't drowned her out.

It was on the bus tour that we got our first look at the Tour de France: Le Grande Depart signs that were all over London. Jim and I observed the from the top of the double-decker bus, if somebody had some kind of scissors, somebody might be able to get a banner. Alas, we had no scissors and didn't want to be deported prior to actually seeing the start of the Le Tour. But one of those banners would have looked GREAT in our newly painted basement...

After a stop for lunch (crusty baguettes with ham and cheese for Jim and brie, spinach, bacon and raspberry jam for me!) Jim and I wandered down to Buckingham Palace to visit the Queen. Buckingham Palace is apparently what Queen Elizabeth considers "office space". It's a far cry from my government cubicle, that is for sure! We had a grand time taking pictures and watching people. We wandered through Green Park, getting familiar with the area, since the Prologue would be there the next day. Then we walked from Green Park down to Trafalgar Square where they would be holding opening ceremonies for Le Tour de France.

Trafalgar Square was already full of people when we got there around 4PM. Rather than risk the crowds later, Jim and I decided that we would find a good spot to view the stage from and simply "stay put" We pretty much chatted and people watched for the next two hours as the Square continued to fill with Tour enthusiasts and just about 20 minutes before the opening ceremonies started, we were surrounded by people. There was no moving... it was enough effort just to stay within 1 foot of where we originally started. I found myself amazed when I realized that I had been moved, simply by the constant shuffling of people around me.

Thankfully, the opening ceremonies started on time with a cool music video that showed footage of great Tour moments and great Tour riders. Then began the announcing of the 21 teams, 9 riders each and their Team Managers. We took some video and it was great to not only *see* my favorite riders but also realized that I *knew* more riders than I thought. As they announced names, I was cheering like a goofy fan and when the Discovery Team came out ... well let's just say that everybody around me knew I was FAN! It was great fun!

Still after nearly 5 hours of standing, both Jim and I were tired! We made our way back to the nearest UNDERGROUND station and headed back toward Victoria and some dinner, then off to bed to get some sleep before the day of Le Tour de France!

SAT: July 7th - PROLOGUE, Le Tour de France

Saturday was just perfect, weather-wise! 65F and partially sunny, not a drop of rain in sight! We started the morning with eggs, bacon and beans and then headed out the door to do some sight seeing. The morning was spent wandering back and forth over the Westminster Bridge. We wandered in and around the neighborhoods of Westminster Abby and The Houses of Parliament and Big Ben. Because the PROLOGUE of the Tour would go over the bridge, the bridge was closed to traffic and was the staging area for the London and Paris Motorcycle Police Patrols that would escort the riders during the Time Trials.

It was great fun walking down the middle of the Bridge and again, there were plenty of people to watch and sights to see. We crossed the Thames River and wandered over to The London Eye (a huge Ferris wheel), making note that we would come back on Monday for that and to see the Salvador Dahli exhibit. We stopped into McDonalds (for shame, I know) for some lunch and then made our way over the Finish Line for the PROLOGUE.

The FINSIH LINE was already two people deep on both sides so we wandered over to Buckingham Palace to try to get closer to the CARAVAN to get some free stuff! For those of you unfamiliar, the CARAVAN of Le Tour de France is a 100 Vehicle - PRE RACE MOVING ADVERTISEMENT. It is loud, it is crazy and if YOU ARE LOUD AND CRAZY, it is your chances to pick up free t-shirts, hats, candy, water, and whatever other self-promo piece the advertisers can come up with. But the CARIVAN is full of 18-24 year-old, model-beautiful Men and Woman who will hold their free stuff close to them, unless you make some NOISE and that fact was definitely LOST on many of the local Londoners.

Jim and I found ourselves two LOUD and CRAZY Americans in a crowd of quiet Londoners who were probably being respectful because we were in front of Buckingham Palace. BAH!! We came for some FREE LOOT!! So we quickly found and settle behind a German Family with CSC jerseys on who seemed to know what the Caravan was all about.

We came away with a Pizza Fan, a t-shirt advertising a French Vacation spot, a Team Telecom cycling hat and a Team Telecom pink inflatable hand. Our conclusion. The Caravan is much better in the French Alps!

For the PROLOGUE itself, Jim and I decided to settle in about 100 feet past the finish line. First of all there were no crowds and second of all, we got to see every single rider as they cooled down from there Time Trial effort. It is amazing to see these guys up close. Our biggest coo? Being less than 2 feet from Stuart O'Grady as he was interviewed after his crash on the PROLOGUE course. He looked pretty bad, with rips all over his skin suit and his number dangling off. While we couldn't hear what he had to say, we did video tape him. It was our best Tour encounter yet. We even got a chance to oogle our favorite Versus TV commentators, Al Troutwig and Bob Roll - who were up high in the mobile Versus studio. Saddly we didn't see Phil Liggit or Paul Sherwin in this Tour.

After about 2 hours at the finish line, we wandered across Green Park and down the the START line where we sat along the street near a big jumbo-tron and watched the big names start Le Tour. We were there are George Hincappe took off and raced his way into second and we were there when Andreas Cloden took second and finally Fabian Cancellara blew the whole pack away by over 13 seconds to win the PROLOGUE.

We finished up the day by walking to the nearest UNDERGROUND, heading back to Victoria and walking to the nearest pub where we both put away two Guinness, Fish and Chips for Jim, Venison style Bangers and Mash for me AND the most incredible Sticky Toffee Pudding (a la mode) for desert. Then we stumbled back to the hotel and straight to bed!

London, BABY! The first two days...

Well I am home! Actually I have been home for a week now but thanks to the recirculated air on the plane ride home, I caught myself some lovely germs and have been sick - BLAH! VACATION was worth this cold though!

Here is a summary of the trip broken in to 2-day segments or I will never get this all out ! Pictures to follow this weekend...

WED: July 4th

After a 24 hour delay (Nice try terrorists) we finally found ourselves sitting in the terminal at Dulles International Airport, waiting to board BUSINESS CLASS on British Airway! We had voluntarily paid more for Economy Plus having flown in coach in 2004 on AIR FRANCE and decided more legroom was worth a few hundred dollars over two trans-atlantic 8 hour flights.

So how did we end up in BUSSINESS CLASS? Luck of the draw, sympathy for a re-booked flight, the booking agent at the desk was in a good mood? We don't really know but we were very happy! Needless to say, the flight was perfect! The champagne flowed freely, our meals were served with silverware and glasses and the seats reclined to a bed. I actually slept comfortably on a plane for the first time in my life. Definately a great way to start our vacation!

THURS: July 5th

We arrived at Heathrow at 7AM London time (2AM EST), we expidited through customs quickly (another Bussiness Class perk) and went straight to baggage claim. As we waited for our bags, we talked with some fellow passangers who were also upgraded to Business Class. Turns out they lived less than a mile from us in Alexandria AND they were in London to see the Tour as well. It's a small world after all!!

WIth bags in tow, we stopped by the AMEX Currency Exchange, got enough cash to get us started and followed signs for the UNDERGROUND (aka the Tube or the London Metro system). Being savy DC Metro commuters and having mastered the METRO in Paris, Jim and I had no fear of the UNDERGROUND. We bought ourselves two seven-day passes for Zones 1&2, where we would spend most of our time while in London, and a one-way fair to get us to our hotel and off we went.

We were at Victoria Station in less than 40 minutes and Jim pulled out the Garmin GPS to get our bearings and very quickly we were walking the half mile to our hotel. The Luna Simone Hotel was exactly what we had hoped for. While the room was small (one double bed and a private bath), it was clean and the price was just right. Our room was on the front of the building so the traffic was a bit loud at times but most nights we were so tired, we never really heard it for very long. The other perk to the Luna Simone was that is was a 10 minute walk to the Metro, there was a BUS stop right outside the hotel and it smack dab in the middle of Westmister-Victoria section of London. It turns out, this is quite the expensive little neighborhood to live in, even now a days, because back in the day, anybody who was anybody lived in Westminter to be near the Queen. (Queen Victoria that is....). Even today, the neighborhoods we strolled though were riddled with nothing but BMWs, Volvos, Mercedes and Porshes. Jim had no lack of verhicles to admire.

We took it very easy on Thursday, choosing to simply wander the neighborhoods, finding the local Bank ATMs and the grocery store. We knew it would take a little time to adjust to the time change. We wandered about for a bit and then went back to the room to consult our guide books and decide on dinner. We picked a local Wine Bar & Resturant that was listed in our book, called ahead for a table, and then headed out into the London weather. It was classic, 60F and light sprinkles of rain. With umbrellas in hand, we made our way to the resturant. We sat and had an excellent dinner. We both got glasses of a great Argentinian Malbec and Jim had the fixed price meal while I went straight for my first serving of "Bangers and Mash" (Pork and Herb Sausages with Mash Potatoes and a Onion Gravy). The meals were wonderful and our waitor gave us some great tips on how to adjust to the time (stay up as late as you can manage tonight) and the recommendation that we stick to the local, small resturants and pubs if we want to have some great meals.

We managed to stay up until 10:30pm, not too bad when you consider that the sun sets at 10PM when you are that much closer to the north pole in summer.

Mind the Gap

Well after a 24 hour delay due to a canceled flight, we are in LONDON Baby! We were upgraded to BUSINESS class on the flight out and it was fantastic. So good, that we wish we didn't really know what it was like because Economy Plus on the way home will pale in comparison. Let's face it, after you have been able to recline your seat to the bed position on a transcontinental flight, nothing will ever be good enough again.

We had no problems navigating the London Underground (the Tube) and when we popped out at Victoria Station, what should we see but Le Tour de France carrivan vehicles on their way to Trafalger Square for the opening ceremonies later tonight! We had lunch in Victoria Station, wandered around the local neighborhood, took a 2 hour nap and went to the local Wine Bar and Restaurant for a great glass of wine and some Bangers and Mash (Sausages and Mashed Potatoes).

Our hotel is in the midst of Victoria/Westminster area of London. It is a little diamond in the rough at less than 90 pounds a night including Breakfast every day. The neighborhood is plush and high end - lots of BMWs and Porsche parked on the streets.

Today's plans: Playing Tourist on the DoubleDecker Buses and going to the opening Tour Ceremonies tonight!!

London BABY, Le TOUR Baby! Life is Good! Live STRONG!