Seattle Amica Half Marathon

Sunday

November 28th, 2010

5am

Seattle, WA

I ran a half marathon on Sunday and it went great.  It was my first solo run.  Meaning I went on my own.  I was a big girl.  I drove down by myself and everything.  I was very worried about my performance but let it go.  I had spent the afternoon in bed on Saturday.  My tummy has been bothering me lately.  I think I owe Thanksgiving and my sister bachelorette party to my ill feelings.  Having nervous and sour tummy does nothing for racing.  But what can you do but be brave.  I was a little worried about being in Seattle by myself that early in the morning.  But my family has been to more than one of these now so I didn't want to pull anyone out of bed.  I was very pleased to be able to park right at the start line.  It went smoothly.  I forced myself to sip water and ate half of a banana while chatting with fellow runners.  One lady I talked to was a seasoned running.  Running since 1993.  She had a stress fracture in her foot.  I held back informing her that a stress fracture is a sign of not getting proper nutrition.  I would never inform someone who has been running a whole lot longer than I have what she could be doing wrong.  I am still learning.  Wisdom will come with experience.   I then chatted with a gal who was running for the first time.  It was fun to be able to talk to people from two side of the spectrum.

The cold always get to me before a race.  I don't like running with too many clothes on.  But there were so many people there that body heat really helped.  Yes, there were that many people.  The body warmth factor was great until the race started.  The streets didn't really accommodate that many runners.  As soon as the race started, it was hard getting around people.  You were forced to settle in to a certain pace.  Especially when we ran up on to the freeway.  Bottle neck, and there was no getting around anyone.  If felt fine starting out.  I just thought to be patient, the crowd will thin out and we would have more room.  That didn't happen for at least 2 miles.  As soon as it did though, I found I was the one being passed!  I had a lot of people pass me.  Since I not been feeling good, I kind of accepted I was going to sit back and just run this race and let it be.  I stopped at every water station for gator aid,  which I normally don't do.  When ever someone asks me how it goes, my answer is always, Hard!  The course had some tough hills.  We're in Seattle afterall.  Hills are expected.

About 1/2 mile from the finish line, I got a really bad side ache.  WOW it hurt.  I had to almost come to a stop.  I did a fast walk trot and took deep breathes until it subsided.

I had not seen anyone go "down" before at a race.  Meaning, you hear stories of people collapsing ect.  Well I ran by my first.  He was laying in the bushes on the side of the trail.  No I did not ignore and just run on by because he was with someone with help on the way.  I shouted to the help who was around the corner that they needed to get to him faster.  He didn't look good at all.  He had no color in his face.  A few other runners around me agreed and encourged her to radio for help before she got to him.  There was another guy on the side walk towards the finish as well.  I felt like laying down next to him after that side ache.

I won't post results because you won't find my name.  That's all I'm gonna say about that.  I was however BLOWN away by my time.  My time for the Seattle Rock n Roll in June was 2:12.  I thought there was no way I would come close to that because I stopped so many times and held back on my pace.  I finished 2.13!  My friend texted me Holy Crap great time!  I asked her what it was and I could hardly believe that.  How that happened I don't know.   I will take it though.

Today you can call me sore.  I had not been running much these past 2 weeks because of the weather so I am feeling it today!  I would do it over and over again though.  So worth it.  

RRCA Certified Running Coach

WOOOO!!!!!!!   Yahoo!  I did it.  I am a Certified Running Coach.

Dawg Dash 10k 2010

October 24, 2010

Seattle, WA

9:30

10K



Yay!  I got to do the Dawg Dash!   I had not even entertained after falling last Saturday and hurting my knee.  But as the week went on I decided to try it out and run.  I ran 2, 5, and 6 mid week.  All systems were a go.  Dad brought it up on Friday night.  He offered to pay for it so I couldn't say no : )  Thanks Daddy!  We signed up on Friday night so I took Saturday off from running.  The weather forecast was not pretty but we live in Washington.  If we waited for the rain to stop we would never go outside.  My sister claims I didn't explain the whole forecast to her properly but hey!  I run better in the rain.

My brother-in-law decided to crash our sister team which was perfectly fun and fine.  We dressed in headed to toe in purple and gold.  We dressed correctly.  When we arrived that morning at Husky Stadium, it was a sea of purple and gold.  It was cold, windy, and rainy.   The race was dog friendly.  It was fun getting to see all the different dogs.  I think my favorite was the large St. Bernard.  I would never ever ever own a St. Bernard but they are fun to look at.  We got checked in and played the waiting game.  We had easy access to the bathrooms which hardly anybody was using so that was very nice for a change.  My race ritual seems to be using the potty frequently.  My little sister brought us purple knee high socks.  So just in time we were able to rock the purple socks!  I loved them.

We lined up on the track in Husky Stadium.  The atmosphere was awesome.  It was probably my favorite "surroundings" at a race so far.  The rest of the family has not arrived yet.  My sister and brother-in-law said by and went to the back of the pack.  For the first time I was starting with my pace group.  The one thing I noticed right away was the level of physically fit people I was standing around.  It definitely was a crowd that took running seriously.  There was a five minute delay radio'd in from the Seattle PD.  Just in time to see my family come in at the top of the bleachers.  It was very cool getting to see them and wave right before I ran.  The delay was over and it was time to run.  I always pick a song to start with.  This time it was Welcome to the Jungle.  It was a good song to start out too.  The only part I didn't like is when it said "your gonna die!"  It messed with my physcee a little bit.  Like, this is to hard, your gonna die.  But I didn't listen and pretend the song was talking to everyone around me.  The pace was a little to fast for me.  I was burning quickly.  I wasn't getting passed but knew it was coming.  A large part of the race was incline.  The annoying slight incline.   The course was all threw campus which was so much fun. Too bad I was working so hard that I didn't enjoy.  I plan on going back and strolling thru campus to take it all in.

My Favorite
The Washington Husky Alumni band playing at the fountain in the middle of campus.
My little brother is up from Miami visiting.  Fun to have the whole family there!

Running in at Husky Stadium.
Elexis (my daughter) running in the Husky Pup Dash.

My Not Favorite
I felt like I had jello legs the whole time.
The slippery pavement.
The fact they combined the 5k course with the 10k numerous times.
My daughter falling down during the Pup Dash : ( ,  she cried and cried.



My time wasn't a PR but that is ok considering one week ago I couldn't get out of bed because of my trail run fall.  So all was good, and it was so much fun!

bib number:	3185
age:	35
gender:	F
location:	Black Diamond, WA
overall place:	356 out of 1084
division place:	30 out of 185
gender place:	97 out of 571
time:	53:17
pace:	8:36
gun time:	53:36

I think my time was ten seconds slower because my jersy was water logged!

Watch to the very end.  Robert and I came running over after seeing Elexis fall!  Look for a group hug and purple knee high socks.        : (

My First Client!

I went on my first coach/client run last night.  We did two miles.  He did well.  It was a great lesson for me as well.  Teachers learn the best from their students.  Well, same applies.  My client was whiney, and struggled.  He threw every excuse out there.  It was good to try and think of things to break thru his mind of what was holding him back.  He didn't listen very well but that's ok for our first time out.  It's about finding your own way with running.  No one can do it for you.  The coach/client relationship may have been compromised in this situation due to the marital status BUT it's a start!   : )   It was a good test for my knee which is yellow and itchy.  That means its healing.  I had the best surprise this week!  My baby brother is in town.  I was treated to a massage of sorts after my run.  My brother is an expert.  He has learned a lot of the body and how it responds and adapts to exercise.  I have been dying to get him up here to help me with my plantar's facistus (sp?).   He knows how to Walf?   its called.  Ha ha  I will have to ask him.  Maybe he wouldn't mind writing a  piece on his technique for my blog!   Must ask.  :)   My next client has been ditching me.  That too is good.  It's good experience for me to have every type thrown at me.  I can learn the tricks of the trade as well as developing my own.  One factor I do know.   Only you can run.  I can't run for you.  It is the hardest in the beginning.  To start is to win.   My client from yesterday is very sore so we are going to take back down to one mile.  You have to start somewhere.  You have to.   Because no one can start for you.

RRCA Coaching Certification

I passed.  So glad to have that done.  Now I just need to get my First Aid and CPR and I am good to go and will officially be listed as a RRCA coach.  I'm excited.  It was a 2 day course.  I learned a lot.  I really did enjoy learning about running and coaching technique's.  I found myself being asked constantly about running.  Now when you ask me, look out.  I am long winded.    

UPDATE on INJURY

This sucks.  I estimate I have at least another week of healing.  My knee feels funkie.  I know its from the contusion in there.  As soon as that heals, I will be ready.  Part of me thinks it might be a good idea to go have an xray to make sure I am not trying to heal something that isn't going to heal.  BUT I am if that were the case, I would be having a lot more PAIN and swelling.  It is uncomfortable at the most.  Yeah, painkillers are helping with that but like I said I will give it a few more days.  My arm is starting to get some more mobility back in it.  I text my friend that I was surprised my body didn't take it better.  Whenever something like this happens, it always makes me think of movies.  When they are doing an action seen.  The person is being all tossed around.  "Yeah right I shout,  that dude is gonna be hurting,  he's gonna be in bed for a week after that."   Oh geez.   Its only been 3 days of no running and I am already crazy.  

Finally

It finally happened.  

I did it.

I fell.

And I made it a good one!

7:30

Oct. 16th

Trail Run

Temp:  Not sure, but there was ice on my windshield

Location:  Black Diamond Bike Trails

I have been trying for months to coordinate with my friend Heather to run.  We are both Mom's kind of with opposite schedules.  I am evening runner.  I have a little one so I have to wait for the husband to get home.  She runs when the kids are in school.  So I was thrilled when my scheduled changed for our first training run together.   We set out from her house to the well-known trail system.  I was stoked!  I usually run alone.  That  can get lonely, because I am alone.  Just in case you were confused.  Anyway, about two miles in we were working up a sweat and trying to chit chat.  That started getting a little bit hard which meant we were really starting to work.  In mid sentence, at about mile 2.5, is when I went from talking to flat on my face.  HARD. As it always does, it happened really fast.   Loud thud and no more talking.  I instantly felt colors.  I may have seen them.  You know that intense pain when purple and blue and pink come into your head.  I rolled over onto my back grabbing my knee.  You know its bad when you "roll" into bushes.  The first thing she says, "don't worry, I'm not going to keep running."     She may have said something different or meant to say something else but that is what I heard.  We both were a little worried.  I want to say I was more scared that I had sustained an injury that ended my running career but I was still wallowing in the pain.  I needed to get up. I had to put weight on it.  As I glanced down I saw the rock I landed on.  Jagged, lethal looking.  It laughed at me.  I know it did.  That rock was a knee eater.  If rocks had personalities, this one had the personality of a serial killer.  Perfect place.   Put there just for me.  I rolled up to stand.   I could stand.  Yay!   Fudge O rama,   I was kind whirling but needed to complete my next task. Walk.   Walking checked out.   We lifted my pant leg.   Ok.  This is difficult to type without breaking out in shear laughter.   Heather shouted,  "OH MY GOD!  Oh geez."  We had a couple of the "OH NO!!!!! its as bad as it can be!!".  She had me laughing.   She would instantly apologize, "I'm sorry, I'm not helping am I?"  Our next challenge was to find our way out. She had her phone with the GPS but it was confusing.  We called for husband help.  We let him know I was injured and needed rescue.  After hanging up with advice on where to go we continued on our quest for 169 (our local highway that runs with the trail system).  We could see and hear the cars so we were close but it was a little more complicated then that.  The trail system whinds around and around and around.  You get on a trail think you are headed where you need to be then all the sudden it gets you going in the opposite direction.  We were concentrating on hopping onto the right trail when we heard another larger THUD THUD THUD.  We looked up and there we two MONSTER sized deer.  They had RED EYES I tell you.  Ok, they didn't. But it was scary.  I froze, than, walked, then, froze, which direction do I go, oh shammalama ding dong.  It was like I braced myself to get thumbed on by a deer.  Praise Jesus they went in the other direction.   I thought, whats next Big Foot?  We shook it off and continued on our quest for the highway.  Paul (the husband) was parked out on the highway to rescue us.  There was deep ravines and sharp stabbing sticks but we made it.  Heather assisted me thru each step.  We got to the truck.  As soon as I sat down my knee started in with the pain.  They drove me back to my house so we could assess whether or not I needed medical attention.  That was completely nice because my car was still at their house.  Heather drove my car back for me.  True Friends!  HAPPY BIRTHDAY HEATHER!

The Knee
So I have obvious trauma to my knee.  Once I got home, I couldn't get comfortable.  I could move it, bear weight on it, and the swelling could have been a lot lot worse.  I self diagnosed and hear it is:

My knee received some blunt force trauma, right thru the middle in the soft part.  I sustained a contusion which is slightly swollen.  The discomfort I am feeling is from the contusion and swelling which seem to be pushing on my knee cap.  My knee is not swollen from top but from side view  there is noticeable difference.  I have some injury to my arm muscles and palm on my left hand. I am having difficulty moving my arm but it just needs a couple days of healing.  At this point, medical care is not necessary. I will rest and keep an eye on it.  Obviously if it doesn't get better I will go in but right now I am PRAYING for it to be just bruised : )   please.  please.  OH PLease let it be bruised.   I did required pain killers to get comfortable.  Like I said if I need to keep taking pain killers than I need to be seen.  But I wanted to give my body a chance to repair itself and go from there.  Lots of ice.

My day did not get better.  I was suppose to meet up with a friend for another long run.  I was dreading sending her a text to cancel.  In the shower I picked up my phone (yes I was in the shower, it is possible, you just hold the phone out of the water)  only to get a message that she could not meet me.  Something worse had happen to her....it sent me into instant tears.   I stood there in my towel,  wet hair, in pain, crying for her.  The dreaded call that one of her parents had suddenly made the journey home to heaven via a heart attack.  To respect privacy, I won't name her but I was heavy hearted the rest of the day.  I texted my Dad to tell him I loved him.  In honor of my friend, I am changing my music.  Prayers being said for your family.

Nike is so Encouraging

PLAY VIDEO

MUD MOUNTAIN DAM 5K in REVIEW

Saturday

October 2, 2010

Enumclaw, WA

Mud Mountain Dam 5k


I will spare you all the Dam jokes.  I pretty much got those out of my system on Facebook.  It was a good morning.  Cool.  Fall like morning.  My sister and I met our good friend Heather up at the DAM.  Heather provided the pink socks!  I loved them.  We rocked our pink socks.  The run itself took me by surprise.  I don't know why I assumed some of it would be trail and most would be road.  It was the other way around.  No big deal but it definitely was difficult to keep pace.  Roots, rocks, logs, sticks, leaves, and branches.  The leaves blanketed the trail so SURPRISE!  If it's possible to keep your ankles loose so you don't turn one, now would have been a good time to do that.   I walked twice.  I have to be honest my jaw drops at me even typing that sentence.  I walked?  During a race?  What is this world coming too.  It's funny.  In my mind I am strong, invincible even.  Oh the defeat.   LOL   It was good experience.   I did not get a PR.  My last 5k was 26.04.  This 5k was 26.09.  This race wasn't chipped so there is some room there so I may have gotten a PR but I can't prove it.  Oh well, my next 5k I will get it!  Heather did very well.  I finish 46 and she finished 57th? I believe.  It not as accurate when races aren't chipped but it works.  My sister did AWESOME.  She officially has a PR but its hard to tell again because this was trail and her first race she fell.  So the search is on for our next 5k!  

My Favorite
My favorite part was I won a pair of shoes from Fleet Feet!  One hundred bucks towards my third set of Asics!    YES!!!!!

 

 

THIS SUNDAY 10.10.10 SAVE 20 BUCKS on the Seattle RockNRoll Marathon 2011

I just got an email for a promotion to save 20 bucks on Sunday if you register for the Seattle RocknRoll Marathon 2011.  Enter promotion code SAVEON10.  Price goes up November 30th.   

HEATHER D.'s 5k RECAP

Thank you for your continued support. You are really an inspiration to me. Today I ran in my first 5k. It was for the Friends of CARRA which stand for Childhood Arthritis and Rheumatology Research Alliance. This was not a big organized race. It was organized by Damon with family and friends who wanted to register and support this great cause. We had around 15 people and we began our run at Every Day is a Donut Day. A 1 mile route was mapped out for walkers and then the 5k (which I think is 3.1 miles) was mapped out for runners. The route brought us back around and the finish line was at the donut shop. I started my journey with walking to help warm the legs and got to chat for a few minutes with my friends and Mason. Once I felt ready I began the run. I was far behind all the runners but that was ok. I wasn't in this to race against them. I was in this to prove to myself that I could do it. The route was a lot more uphill than what I am used to so naturally it was hard for me. As I came off the hills I started passing all the other runners who had turned around and were on their way back to the finish line. I got a lot of high fives. Once I was turned around and was headed back to the finish spot I could see some of the other runners up ahead. I kept thinking that I might be able to catch up and I really tried. As I was on the last stretch of the run some of my friends came back to join me and encourage me into the finish line. In the end I placed last. It took me 39 minutes. I am happy with that because I know that I at least placed something. And really that is the best way to get all the Cheers! All in all it was a great time with great family and friends for a great cause and I am Happy! 

Heather finishing her first 5K in 39 minutes.
EXCELLENT

My Vacation Run Featured in the Fleet Feet Newsletter : )

cto October 2010 Newsletter In This Issue New Store Hours FF's 6th Anniversary Sale Mizuno Truck at FF Tips from the TriGuy Nutrition Notes Physical Therapy Points Vacation Running Stories For Your Calendar Quick Links Upcoming Events More About Us Tacoma City Marathon  Tacoma Narrows Half Marathon Dear Erika,  "It is a rough road that leads to the heights of greatness."  -- Seneca   Last month, we asked readers to send us some of their favorite places to run on vacation, and we've included a few of those responses in this month's newsletter.  Read on for some great vacation and race ideas.   October also marks for many the heart of fall running.  It's a beautiful time to get out and see the fall colors, and one of my favorite ways to do that is by taking a trail run.  Our area is full of great trail running places, and although some of the trails might be more rugged than others, once you come out at the end of that trail, you can truly see the greatness of the nature that surrounds us.  So, I encourage you all to get out and enjoy the beauty of fall and our great trails sometime this month.  Happy running,  Paul Morrison.  Reminder: Fleet Feet's NEW Store Hours Just a reminder that Fleet Feet Bonney Lake has new store hours.  Our store will now be open during the following times: Monday-Friday: 10 AM to 7 PM Saturday: 10 AM to 6 PM Sunday: Closed  Of course, we can also be reached by calling 253.862.8890 or visit ourwebsite for more information on upcoming events and other Fleet Feet happenings. Happy 6th Anniversary, Fleet Feet Bonney Lake!   October marks the 6th anniversary of Fleet Feet Bonney Lake, and we're celebrating the momentous occasion with a month-long sock sale.  During the month of October, we will feature a Buy 3, Get 1 Free sock sale on all brands of socks.  Whether your favorite running socks are Balega, DryMax, or Feetures, all brands are included in the anniversary sale AND you can even mix and match the brands.       Stop into Fleet Feet Bonney Lake today and help us celebrate six years of serving the South Sound running and walking community. Mizuno Truck Coming to Fleet Feet   On Saturday, October 2, the Mizuno "Run With Us" truck will be stopping at Fleet Feet Bonney Lake, and everyone is invited to stop by to check it out between 9:30 AM - 12:30 PM.  As described by Mizuno, the "Run With Us" campaign is "mobile running tech lab designed to provide expert analysis and recommendation for runners of all skill levels.  It features a grand scale technical van which will house two of Mizuno's state-of-the-art 'Precision Fit' terminals.  There, consumers are provided with an innovative and thorough biomechanical analysis of thei rfoot type and running needs.  The 'Precision Fit' procedure determines which type of running shoe best suits the runner's foot type, running style, and running goals.  Runners are also given a chance to 'test ride' footwear that have been suggested for their biomechanics.  All participants in the 'Run With Us' program will receive a free Mizuno Dryscience T-Shirt."   Mark your calendars and stop by for this special event!  Tips from the TriGuy: Desire This month is a continuation from last month's topic on how to go fast. Last month we tweaked a couple of physical elements to enhance our performance by staying fueled and hydrated. This month, I want to touch on the mental aspect of racing. This comes down to your desire to do well. Let's face it, you can never replenish all that fuel and water expended out on the race course. It's a losing battle so we need to bring another player to the race. This is the mental side of the race and is responsible for helping us keep pushing even after the 1200 lb gorilla jumps on our backs. This desire is what propels us on race day to do what it takes to get to the finish. But how do you prepare and cultivate that desire?  During the week preceding your next major race, think about the pain of the last few miles and imagine how you are going to push through it by relying on your desire to finish well. For me, especially on longer courses, if I don't mentally prepare I will simply be going through the motions during the later portions of the race just trying to get it over with. So on race day, live in the moment, concentrate on technique and rely on your desire to get you there. Well, this about finishes up another season, and with that I will be taking a couple months off from this column. If you have any comments or topics you would like covered next time please email them. Until January, keep fit by being active in things that you love doing (other than triathlon) so you give the dedicated swim, bike, and run training a break. See you out there!Triguy Nutrition Notes: Chili Peppers - Not All are Red Hot Chili Peppers have a reputation for "kicking things up a notch," but not all of them are mouth burners.  And Chili Peppers have some meaningful health benefits.  In particular, they are an excellent source of vitamin C, provitamin A and vitamin B6, so it might be time to give them another look as a way so spice up your cooking. The key to using chilies is to know that the heat is not derived from the flesh or seeds, but from the white, pithy membranes to which the seeds attach inside the peppers.  Any part of the chili in proximity to these white membranes has the potential to pack a wallop, depending on the type of chili.  However, if you cut away the membranes and discard the seeds, most chilies - even the five-alarm habanero - are edible and can transform the flavor profiles in your everyday recipes. Why is the pith so hot?  It contains the highest concentration of capsaicinoids.  Capsaicinoids are flavorless, odorless substances that act on pain receptors in the mouth and throat, or on the skin. (For that reason, you should always wear tight rubber gloves when working with chilies and wash hands thoroughly with soap and water after handling).  Capsaicin is the primary capsaicinoid.  While the pith is the hottest part of the vegetables, capsaicinoids do occur unevenly throughout the flesh of chili peppers, so one part of a pepper may be hot while another part of the same pepper may be quite mild.  There are several varieties of chili peppers, and each differs in flavor and heat intensity.  Typically, larger chilies are milder because they contain fewer seeds and white membranes in proportion to their size.  Most varieties can be found dried, canned or fresh.  Here are seven commonly used varieties: Anaheim (California Green Chili or Long Green Chili) - Among the most commonly used, especially for stuffed chili dishes, Anaheim peppers are long, slender and lobed, green or red in color and mildly hot.  They can be eaten when green or when red, which signifies maturity. Ancho - Ancho are dried or fresh pablano peppers.  Dried anchos are flat wrinkled and heart shaped.  They range in color from very dark red to almost black.  Anchos are mild to moderately hot and often soaked and ground for use in sauces. Cayenne - Red when fully mature, long (6-10 inches), thin and either straight or curled at the tips, cayenne peppers are very hot.  They can be found dried and ground into a powder that is sold as generic "red pepper" in the spice aisle. Habanero - Typically yellow-orange but sometimes green, red or orange, these peppers are lantern shaped and usually about 2 inches long.  The hottest peppers grown commercially, they have a unique floral flavor and an intense, fiery heat that affects the nasal passages. Jalapeno - Most often green when mature but sometimes red, these peppers are about 2 inches long with cracks around their stems.  They are hot, with an immediate bite.  Jalapenos are sold canned and sliced and added to many products - including salsa, sausages, cheese and jelly - during processing. Poblano - Poblano peppers are green ancho peppers.  They look like small bell peppers and are mild to hot in taste.  They are often roasted and peeled prior to being used in soups, sauces and casseroles or even stuffed with meat and cheese for a dish called chilies rellenos. Serrano - Sold red or mature green, Serrano chilies are about 1-4 inches in length.  Moderate to very hot with an intense bite, they are often used in Thai cooking and are also quite popular in Mexico and the southwestern United States. Featured Recipe:  Chicken Tamale Casserole Yield: 8 servings Ingredients: 1  cup  (4 ounces) preshredded 4-cheese Mexican blend cheese, divided 1/3  cup  fat-free milk 1/4  cup  egg substitute 1  teaspoon  ground cumin 1/8  teaspoon  ground red pepper 1  (14 3/4-ounce) can cream-style corn 1  (8.5-ounce) box corn muffin mix (such as Martha White) 1  (4-ounce) can chopped green chiles, drained Cooking spray 1  (10-ounce) can red enchilada sauce (such as Old El Paso) 2  cups  shredded cooked chicken breast 1/2  cup  fat-free sour cream Preparation: 1. Preheat oven to 400°. 2. Combine 1/4 cup cheese and next 7 ingredients (through chiles) in a large bowl, stirring just until moist. Pour mixture into a 13 x 9-inch baking dish coated with cooking spray. 3. Bake at 400° for 15 minutes or until set. Pierce entire surface liberally with a fork; pour enchilada sauce over top. Top with chicken; sprinkle with remaining 3/4 cup cheese. Bake at 400° for 15 minutes or until cheese melts. Remove from oven; let stand 5 minutes. Cut into 8 pieces; top each serving with 1 tablespoon sour cream. Nutritional Information Calories: 354 (36% from fat) Fat: 14.1g (sat 7.1g,mono 3.3g,poly 1.2g) Protein: 18.9g Carbohydrate: 36.3g Fiber: 2.5g Cholesterol: 58mg Iron: 1.7mg Sodium:  620mg Calcium: 179mg Source:  Risë Minton, Smyrna, GA, Cooking Light, NOVEMBER 2008 * Columnist Leslie Funkhouser is a local runner, yoga instructor, and nutritionist who owns and operates Wellness Concepts. Physical Therapy Points to Ponder:  Increasing Step Rate & Lessen Injuries      A recent study was completed by researchers at the University of Wisconsin-Madison (Heiderscheit, et al. 2010) in which they looked at what impact increasing the step rate (number of times each foot hits the ground in a minute) has on the forces on the leg during running.  Researchers looked at 45 healthy runners (although I have no idea where they found these people, as 50% of runners are injured and up to 90% of marathoners are injured!). The runners averaged about 15-20 miles per week, had been running for longer than 3 months, and did not have any recent injuries.  The researchers had them run at a self-determined pace on a treadmill to calculate a preferred pace. They then had the runners increase their stride rate by quickening the number of times they took a step but at the same pace/speed. This commensurately shortened the stride length (distance) between foot strikes.  The study was done on a treadmill that was equipped with a force platform and a way to look digitally at ankle, knee and hip mechanics.  The study found that a 10% increase in step rate showed a significant reduction in the load or forces at both the hip and the knee.  Interestingly, the study found that participants felt like they were working harder (RPE - Rating of perceived exertion) even though their heart rate and oxygen consumption were not altered at differing stride rates.  "So what?" you might be asking yourself.  What do these findings mean to the average runner?  Can they help us in some way?  It seems reasonable to assume that if we can lessen the forces imparted to our joints, there would be less of a chance of developing joint and soft tissue injuries (arthritis, tendonitis, stress fractures, etc).  Better yet, if we are dealing with a running-related injury already, changing our stride rate might allow us to resume or continue running, albeit at an overall lessened intensity, sooner than if we were to run at our normal stride rate.  Indeed, over-striding - or taking a longer stride length - creates a braking impulse which consequently puts greater force onto the leg and should be avoided.  If you're recovering from a running-related injury, this study's findings might be quite useful.  I would suggest that if you are able to comfortably increase your stride rate by about 10%, you may be able to return to normal volume and intensity more safely than if you attempt to recover using your normal stride rate.  Using a treadmill offers the easiest way to do this. Have someone watch you run at your comfortable pace and count your right foot strikes for 30 seconds.  Multiply that number by four, then multiply by .10. Add that number to the initial number of total foot strikes per minute.  That final number is the total number of foot strikes you want to aim for per minute (and that includes every foot strike, right and left).  Using a metronome could make that even easier and some running watches have a built in signal that can be adjusted for foot strike rate. SPECIAL NOTE:  Do you have a particular that you would like to see covered in a future Physical Therapy Points to Ponder article?  If so, please email the topic suggestion to physical therapist and guest writer Dennis Eldridge:  deldridge@psspt.com.      * Guest writer Dennis Eldridge is a local runner and physical therapist, who works for Performance Physical Therapy in Enumclaw and Bonney Lake.  Dennis also does monthly Medical Q & A nights at Fleet Feet.   *                                                                 From Our Readers: Vacation Running Stories "We recently went on an overnight camping trip up to Lake Kachess, WA just up on Snoqualmie Pass.  Then scenery was beautiful and the road was open.  It was a little warm, but I waited to late evening so it wasn't too bad.  I set out to do a six miler.  I put the ear phones in, pumped up the ipod and was off.   First couple miles were fine.  I had a rolling terrain going.  I could sort of tell we were higher in elevation but luckily it didn't effect me too much.  I did feel a little creepy running past the "forest."  It's dark in there, so it did cross my mind I may have an wild life audience.  Even if I did, I did not want to know; just turn the volume up and go.  After mile three I was warm and sweating, and I began picking up unwelcomed visitors:  horse flies.  Mean ones.  They would circle and circle and circle.  With each pass of my head, they would go in for a dive and bounce off my forehead.  I was becoming infuriated.  I tried "out running" them.  Sprinting.  No luck.  I tried slowing down. That made it worse.  If I happen to lose one, I would pick up another.  By mile four I had reached "Runner's Rage."  I would have paid to have myself unknowingly video taped.  These flys were amazingly aggressive.  I stopped dead run.  I put my fists up and began circling around because I was so mad.  I was slapping and punching the air. Then I thought, I bet I have an audience.  Couple deer, few bears, and an owl are probably up there sitting on a log making bets if I was going to get stung or fall off the cliff into the lake.  The worst part, I even used profanity while punching the air.  I was really surprised how a fly can steal your pace.  A little fly.  Not sure if you will catch me running with the flies again anytime soon."   Erika Bradford  Black Diamond, WA "I didn't get away on vacation this year, but I ran the Over the Narrows 10 miler on Sept 4 and the beautiful course felt like I was on vacation.  Started at Uptown Gig Harbor and proceded down a road lined with trees on both sides to give the feeling that one was way out in the country.  It finally came out so we could cross the Tacoma Narrows Bridge and turnaround at a beautiful little park and back across the bridge again to the country type road.  A well put on run for a first annual event.  A band playing music and friendly, cheering volunteers at the finish line.  Nice post race party afterwards.  A really nice experience."    Larry Larsen  Upcoming Events Don't forget to add these exciting events to your running calendar! October 16 - Defiance 50k, 30k, & 15k November 28 - Amica Seattle Marathon & Half Marathon December 18 - Santa Runs Tacoma 5k & 10k Relay  Monday Nights - Monday Night Store Runs @ 6:30 pm, FF Bonney Lake See Fleet Feet's Online Calendar for more information on these events and more!

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