Say goodbye to Bacon...please.

The Raise the Hope gals hit the Renton Thriftway for a grocery store tour with Stephanie Lecovin. Stephanie is a certified nutritionist and registered dietician. She owns a business that you can find at www.nutritionhousecalls.com. Below is a summary of what they learned. Great nutritional information for all of us summarized by Angela Meeks..

I think one of the most basic concepts she hit right away is that we have moved away from eating what is really food. Some of the things have so many ingredients that it is not real food at all and therefore is not fuel for your body.

In a conversation with the Seafood guy, we learned that Thriftway buys their seafood direct from the Fishermen. He talked about the importance and safety of buying fresh fish. Stores like Safeway, QFC, Albertsons, and Fred Meyer - get theirs from a warehouse. all the seafood gets shipped there and then to the store, which means it is not a fresh, has more time to pick up bad stuff and spoil. He said both with fish and meat always ask what is fresh. He also said only buy wild fish; with the exception is shellfish which is almost always farmed. Seafood should be used within 3 days of purchase the sooner the better. With Fish look at the color - it should be bright and consistent throughout. One side should not be darker than the other. The lines in a fish fillet should be red not brown. When you buy fish it should be the last thing you buy before you leave the store. It spoils the fastest.

Also buy fish that comes from the longer rivers - those fish spend about three more weeks swimming up stream which means they have a higher amount of omega 3 oils in them. There was just a ton of information on seafood alone.

> > Next we talked about Meat - Natural, Local, No Hormones, Grass Fed - she explained the importance of all that - all the meat at Thiftway is hormone free. Grass fed beef is high in Omega 3's.

There were whole sections that she said - just avoid it - like bacon, processed meats, sausages. There were a couple exceptions like Wellshire all natural Turkey Bacon.

> > We had fun reading labels and discovering all sorts of terrible things.

> > We looked at salad dressings - again look for real food - which means you understand everything on the label and the label should not be very long with ingredients. She suggested making your own salad dressings. Same thing the Mayonnaise - she suggested Spectrum. Yogurt - again not full of sugar or dyes - Nancy's is a good choice.

> > Eggs - not caged, Omega 3, look to see how they are feed.

> > Fruit and veggies - try new, see list of what you should buy organic on handouts, eat the rainbow (not talking skittles either)

> > Tortillas and Salsa - wow, watch the ingredients here too - there were > not very many good choices but we did find them.

> > Deli Meat - all has Nitrate - don't eat it.

> > Bread - watch what is in it and choose high fiber.

> > Snack Ideas: > > Popcorn with flax seed oil and salt and pepper, Apple with Almond butter, Carrots with Hummus

> > Watch protein bars too - there are bad and good choices there as well.

Angela Meek's Tacoma 1/2 Marathon Race Report

On May 13th I ran my second ½ Marathon. Going into the race I had set three potential goals. The first and the lowest goal was to beat my time in the Seattle ½ Marathon (3:14:55), the second was to do it in 3:09 which was a predicted time off of my fastest race this year, and my third goal – which I really though I had no chance and was my pie in the sky goal was to be under 3 hours.

It was just about perfect weather – cold at the start line but perfect once moving. The wind was a bit much in a few spots but mostly it was a great day. In the week before I had pinched a nerve in my foot that was hindering me from running without a great amount of pain. My doctor wrapped it really tight to relieve the pain from the pinched nerve and game me some anti inflammitory's to take. So, with a very tightly tapped foot I hit the start line after a short warm up and stretching.

I really hate the start – way to much time to think, wonder, and I just don’t like being cold. The race was well marked and as usual full of some really great people. At about 2 miles in I could feel the tape was hurting my foot. I was hoping it would stop but it just got worse. I thought about stopping to remove it but knew if that nerve acted up I would never finish. I also knew it would take me time to get it off and I did not want to waste it. I made my mind up – it is just pain – just run. And I did.

I had a pace calculation in my pocket – I keep checking and was on the pace for my second goal. About 3 miles in I noticed my pace had gotten a little faster. At 6 I realized I was on pace for my pie in the sky goal. At that moment I decided to really go after it. Mile 7-11 were fairly flat. I was getting tired but I just kept that goal in mind. My foot was killing me and so was my opposite hip but I pushed through it and tried to focus on other things.

At mile 11 – I new it was going to be close and I just went into total focus mode to get it done. The hill at 11 – had me scared – I did not want to lose the time – so I really pushed it. I hit mile 12 1/2 and decided I was giving it all for the last ½ mile. (I have never has anything left in me at the end of even a 10k or a 15K but this time I found it and went for it – when I rounded the corner I saw the clock and saw it still said 2:59 – I gave it a little more and crossed at 2:59:51. I was so happy. I have a heck of a blister from the tape – I went to first aid and they worked on it for about 10 min – so 3” x 1” blister, but worth it.

The best part for me was accomplishing something I thought I could not do (my time) and that this time I felt so much better than I did at the Seattle. At Seattle by mile 10 I was done and wanted to quit. This time I was tired and had to push but mentally I did so much better. About mile 10 this time I realized – hey – I am an athlete now – I ran a race (13.1 miles) in pain and I did it well and I got my new PR by 15 min and 4 sec. I did not quit. I have been working hard on using positive affirmations in this area and its working

I have learned so much from triathlons and running this last year. Yeah sometimes there is pain, some physical and some mental, but as long as you don’t quit, and you keep moving you win. If you quit that is forever, pain is only a temporary thing at it will go away. I have learned a lot about how to fight through. The 345lb me would not have done that, but the ½ of me that is left is learning to take things on and to not let things like pain, for whatever reason, derail me from my goals.

I leave every race a stronger more determined person and so thankful for the wonderful people I have meet on this journey.

Tacoma Marathon Report - Ann Sloan

Ann Sloan is the keeper of RTB's Calendar, and on the cover of Outdoors NW May/June 07 issue. She is a delightful, determined athlete and her Tacoma 1/2 Marathon report is right here. Congratulations, Ann!!

What a GREAT Race!!! I didn't know I'd get to see so many people I'd recognize, what FUN. I think I saw at least 15 people I knew...of course it helped to wear the wonderful - RUN FOR YOUR LIFE Shirt. GO RTB!!!! :)

I had a PR at 2:23 which is 10 minutes faster then my prior best!! And I felt wonderful, which is amazing after some of my aches and pains over the last few months. :)

I left my house at 5AM went to Starbucks of course for my pre-race Green Tea Latte! :) Met my girl friend Lisa in Factoria to do carpool down to the race. We made it and got FREE parking through another friend who called to let us know where to park.

very little pre-race porta potties lines! WHOO HOO! Now I can run....whew and we needed to run soon as the wind made it a bit chilly. Saw Neely before the race, got a pre race hug and well wishes for both of us Fun to see folks...saw a couple of other folks, recognized faces, but not names.

Race started on TIME, but we weren't sure where the actual start line was....they didn't have mats or the typical clock at the start....so I just started my watch anyway. The first mile was good then we started up hill. Stephanie and Lisa (I think?) ran past me saying "HI, I thought that was you, Ann." :) When I past mile 1 at 11:38, I thought...it's gonna be a good day....

Mile 3 chatted with a gal that lives 1 mile away from the course. Found out this was her 6 1/2 mary and she has done 2 full marathons in honor of her husband. He is a leukemia survivor and her two runs have been through TNT to celebrate his 5th and 10th year anniversary of being cancer free! If that doesn't motivate you, don't know what will. She was a run / walker so we stayed together a bit, then I went on my way....she was thinking about bailing close to her house as she had the flu bug earlier in the week........

There were photographers ....so of course I yelled to everyone to smile...and I did my trademark thumbs up! Gotta look good for the cameras. :)

I was on my own for while and at mile 5, I actually hit 10:48 - yippee....keep it up. The views were glorious, I did look a few times. About mile 6 I caught up to a Raise the Hope Gal and cheered her on for a bit. Did quick intros, so I met Shaun! She looked good.

This was also when we saw folks starting back....the first man...few more then the first woman. I cheered each one of them. Saw Luis on the over pass and gave him a hand slap.....Saw Lisa, my carpool buddy, and cheered her on. Also, saw Ruth looking strong on her way back....saw Stephanie again too. I kind of like those kind of races - get to see and cheer at everyone. I really did love this part of the run...I had hit that runners high...cause I was really having fun...smiling all the way.....

Rebecca was holding traffic for us as well as Melissa! they rock! Saw Shaun again and cheered her too. Also saw the woman who was going to bail out, so I yelled, good for you for hanging in there! Great to see her smile. I can tell I had a great time during the phase of the run because all my lap times were between 10:25 - 10:36, which is fast for me. ;) Saw a gal with a prosthetic leg and we exchanged smiles....and keep it ups....did that with lots of folks. Had several of those moments where I thought, this is so cool, being out here, no rain, running and feeling good. Good music helped too...like Suddenly I see (KT Tunstull), Pour some sugar on me, and Little less conversation....
Yea, sappy I know, but I really do this for fun and finishing. If no one cheers it's just not as much fun to me! I encourage others because it encourages me and keeps me going and feeling happy! One smile from another competitor is worth it to me! That's what we are out there for, right....

Was doing pretty good on the way back.....mile 11 was all up hill I think and whew...was feeling ok, but the legs were getting tired and a bit heavy. Luckily, Ted Nugent, Stranglehold came on my IPOD....great hill climbing song. Then ready, steady go! OK almost there....mile 12.

Mile 12 I did with two ladies - for one gal it was her FIRST 1/2 Marathon. They were fun - Maggie and Julie. Maggie blamed Julie for roping her in and Julie blamed Maggie! Their goal was to finish 2:20.....when I heard that...I said, COOL - I am going to hang with you two.......but there were still more hills so I didn't think we'd make the 2:20 mark....

We started up on little hill and Maggie asked the volunteer, is this the last hill ?? The volunteer said, yes I think so....Whew Maggie said....then we turned the corner and ran a block only to turn and see another little hill.....and again Maggie asked...is this the last hill....this volunteer said...yep. That's when I shouted....That's what the last volunteer said....up we went....and yep, there was another little hill...................AND THEN it was Mile 13 marker...WHOO HOO, I am going to have a PR, off I ran. I was so excited I left Maggie and Julie behind.......

I headed to the finish line and gave a high five to a co worker from Starbucks who had finished the race before me...then I saw my sister and nephews cheering me on....and the clock said: 2:23 !!! As I was getting my timing chip off Maggie and Julie came and I congratulated both on their accomplishment!

I will definitely do the race again next year. It was a challenging course, but thought it was well balanced though the hill climbing on the last two miles was tough - my hr was in the 170s, but I survived and was happy I did hill work. The course markings were great and the volunteers were wonderful.

Thanks to Heather, Melissa and Rebecca for volunteering ! I think most of you are mom's and it's GREAT you gave up your day to be out there!!! I am sure there were more of you, but my brain goes a bit blank sometimes!

~Ann - A very happy runner 5/13/07