Hi everybody,

I hope you're having fun and success in your running so far this summer!  I know I've set my goals on the Portland Marathon this October, but am a little nervous that some of runs aren't getting done, I'm not going to get the momentum going, etc. in order to be successful at the race.  But somehow, having that extra commitment to Team Tiara and the rest of you (even if we haven't run together), helps me stay focused and not loose too much ground.  I don't know if any of you are feeling the same... but do hope you feel that a goal is within your reach and still might choose to join us in using that as a vehicle to help our Girls on the Run program.  

If you haven't done so already, you can register here  for team tiara where once you do you'll be in the loop for some useful and inspirational emails from Girls on the Run International.  (If you have registered then WELCOME and THANKS!)  I've copied one below so you can get an idea of what you'll receive.  You'll also get a goody box in the mail that help just make it all fun (like a Tiara to run in!).

A couple notes for this week:

1.  Group Run this Saturday, August 9 - I'm going to suggest Greenhorn Gulch area at 8am for a good option for varied length runs.  But if anyone has a better suggestions, please do email me.  I hope I have some company on some or all of my 12 mile run this week!

2.  If you need a training calculator, I've enjoyed using the "smart coach" tool at Runner's World.  It will calibrate your training schedule based on the number of weeks you've got before your race, time at a previous race, the number of miles/week you currently run, and your skill/interest level. Check it out .

3.  In case you didn't already know about some upcoming deadlines for races, here they are:

Portland Marathon - Official deadline is Sept 7, but their website says they were nearly full by August 15. Register - http://portlandmarathon.org/index.php 
The Other Half half marathon in Moab - Open now and until the first 1500 register.  Early registration fees through Sept. 30.  Register - http://www.moabhalfmarathon.org/other/other_race.html 
Boise City of Trees Marathon and Half Marathon - Early registration fees through Sept. 5th.  Register - http://www.cityoftreesmarathon.com/ 
Zietgeist Half Marathon - Early registration fees through Oct. 8.  Register - http://www.zhalfmarathon.com/Registration.htm

Here's the latest email news from Team Tiara International:

July 31, 2008

Hello Team Tiara Participants,
 
I cannot believe that tomorrow is August 1, 2008!  Where has the summer gone?  I do hope that your training is going well and that no one is suffering from any injuries.  What I do know is that many of you have done an amazing job fundraising for Team Tiara and have gone above and beyond your fundraising minimum.  Way to go! 
 
Thank you all for your support and enthusiasm for the GOTR program AND for your dedication to your training!
 
Have a fabulous weekend everyone.

Sincerely,
Marjohn

Find Your Jewel   
Written by: Adair Cates
Speaker, Coach and Author of "Live with Intention"
adaircates@...
www.adaircates.com

Finding Your Jewel
Close your eyes and think of a shiny diamond tiara. (We are part of Team Tiara, right?) See the beautiful jewels so delicately placed and dancing in harmony around the crown. Pick one jewel and focus on it for moment. Ingest it's brightness and it's sheen. See it's gorgeous cut and it's symmetry. This is your jewel. It represents what you are most passionate about in life and what you most offer the world. Observe how your jewel fits into the craftsmanship of the whole tiara. It wouldn't be the same without your jewel, would it?

I recently did a process to find my jewel based on a book by Mark Silver called "Unveiling the Heart of Your Business." It involved going into the depths of my heart and soul and mining out what I most offer the world. After answering a series of questions about what I do and how I serve others, it became obvious that my jewel was inspiration. It felt wonderful to connect with that, like I had just discovered the true purpose for my existence. But the best part of my discovery was learning that what I most give to the world (inspiration) is what I also most need to receive from the world. In other words, I inspire and need to be inspired. Other people in my group discovered that what they offer and most need are things like connection, validation and advocacy. So instead of wondering why I seek inspiration in all the reading, meditating and writing that I do, I now understand that I need it because it's what I most offer the world, because it's my jewel.

What is your jewel? What do you most offer the world and most need to receive from it? Think about this as you move about your day. Contemplate this while you are running! Notice what your spirit craves. And if you want more information on how to find your jewel, visit the website listed below.

I know that regardless of what your jewel is it has an extra-special place in the Team Tiara tiara! Your service to GOTR is unique and invaluable. Team Tiara wouldn't be the same without your jewel, would it?


Find your jewel!
 
                      **********************************************************
 
5 Ways to Bring Your Spirit Into Everything You Do

1. Be excellent. Excellence is the essence of your spirit. It is contagious and inspires and empowers others to be excellent.

2. Give selflessly. Be so full of love and inspiration that it spills over onto others. This means that you must fill yourself up before giving (see #4).

3. Get out of your head and into your heart. Stop analyzing (anal - lies - ing) everything through your intellect. Use your heart as your guide.

4. Love and forgive yourself. You are perfect, whole and complete just the way you are!

5. Love and forgive others. No matter what the circumstance or severity, the act of loving and forgiving others is the single most powerful way to be all that you are.

                      **********************************************************

Power Salad
The right mix of greens and toppings makes a perfect postrun meal
By Liz Applegate Ph.D
 
A well-assembled salad has everything your body needs to recover from a hard run: carbs to restock glycogen stores, protein to repair tissue damage, vitamins and minerals to boost your immune system, and antioxidants to help fight inflammation in sore muscles. To get the most out of your salad bowl, keep these simple swaps in mind.

Salad Greens

OUT: Iceberg lettuce
IN: Dark green and red "greens"

Dark, colorful greens have the same number of calories as iceberg but are higher in lutein and zeaxanthin--antioxidants that help protect your eyes.

MIX + MATCH: 1 to 2 cups of romaine lettuce, baby spinach, arugula, radicchio, mache, Napa cabbage, red cabbage, red-leaf lettuce

Vegetables

OUT: Anything marinated in oil
IN: Anything raw or lightly steamed

Marinated veggies, such as artichoke hearts, are swimming in oil and add unnecessary fat and calories, while fresh vegetables are high in vitamins and have only 20 calories per 1/2 cup.

MIX + MATCH: 1 1/2 cups of asparagus, broccoli, sweet peppers, radishes, snap peas, carrots, cucumbers, mushrooms, snow peas

Protein

OUT: Fried or breaded foods
IN: Lean meat or fish

After a tough run, you need protein to help rebuild muscle fibers. Choose lean meat or fish that's been broiled, grilled, or baked. Leftovers and canned protein also make perfect salad additions.

MIX + MATCH: 3/4 to 1 cup hard-boiled eggs or egg whites, leftover grilled or roasted chicken or turkey, lean beef, canned tuna and salmon, canned beans

Toppings

OUT: Crumbled bacon
IN: Avocado, nuts, fruit, cheese

Avoid the saturated fat in bacon and opt for healthy fats in avocado, nuts, and seeds. Dried fruit provides vitamins and fiber, while cheese is high in calcium.

MIX + MATCH: 1/4 to no more than 1/2 cup of avocado, olives, feta, goat, or Parmesan cheese, dried cranberries, raisins, sunflower seeds, nuts

Dressing

OUT: Fat-free dressing
IN: Oil-and-vinegar combinations

The fat in dressing helps boost absorption of phytonutrients in greens and vegetables. Choose oil and vinegar combos--they have half the calories of creamy kinds.

MIX + MATCH: Two tablespoons of dressing with olive, canola, walnut, or flaxseed oil. Or cut calories in creamy dressing by diluting it with rice vinegar.

Add to your cart: Strawberries

These bright red berries get their color from anthocyanins, a group of antioxidants that have been shown to lessen inflammation and ward off muscle soreness. Slice them into cereal, blend into a smoothie, or add them to a salad.

Article taken from http://www.runnersworld.com