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#11 From: "girlsontherunwrv" <mary@...>
Date: Thu Sep 4, 2008 3:09 pm
Subject: Saturday, Sept 6 Group Run
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Hi everybody,

I'm in the throws of preparing for the fall Girls on the Run season,
but still on a role with training for my marathon!  I hope you all are
enjoying your summer (now fall) running and were able to pick a goal
to tackle this fall.

This Saturday is the planned group run.  I'm open for suggestions on
location, though myself need to get in 18 miles.  The Harriman has
worked great so far, but I've also run Warm Springs road starting in
lower board ranch.  So if you're able to join us, email back and we
can make plans for where to meet.

If you've registered as an official member of Team Tiara, it's a good
time to start spreading the word about your efforts and links to your
personal fundraising page.  Also, here's a reminder of the deadlines
that I've found for the various races that the group has planned to
participate in:

Portland Marathon - Official deadline is Sept 7, but their website
says they were nearly full by August 15.  Team Tiara member Julie
Konton recently registered successfully.  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

#10 From: teamtiarawrv@yahoogroups.com
Date: Thu Aug 21, 2008 5:56 pm
Subject: Group Run, 8/23/2008, 12:00 pm
teamtiarawrv@yahoogroups.com
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Reminder from:   teamtiarawrv Yahoo! Group
 
Title:   Group Run
 
Date:   Saturday August 23, 2008
Time:   12:00 pm - 1:00 pm
Location:   TBD - Suggestions?
 
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#9 From: teamtiarawrv@yahoogroups.com
Date: Thu Aug 7, 2008 1:57 pm
Subject: Group Run, 8/9/2008, 8:00 am
teamtiarawrv@yahoogroups.com
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Reminder from:   teamtiarawrv Yahoo! Group
 
Title:   Group Run
 
Date:   Saturday August 9, 2008
Time:   8:00 am - 9:00 am
Location:   TBD - Suggestions?
 
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#8 From: "girlsontherunwrv" <mary@...>
Date: Wed Aug 6, 2008 5:04 am
Subject: Team Tiara Update for August 5
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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 

#7 From: teamtiarawrv@yahoogroups.com
Date: Thu Jul 24, 2008 1:56 pm
Subject: Group Run, 7/26/2008, 8:00 am
teamtiarawrv@yahoogroups.com
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Reminder from:   teamtiarawrv Yahoo! Group
 
Title:   Group Run
 
Date:   Saturday July 26, 2008
Time:   8:00 am - 9:00 am
Location:   TBD - Suggestions?
 
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#6 From: "girlsontherunwrv" <mary@...>
Date: Fri Jul 11, 2008 4:48 am
Subject: Re: Saturday Group Run
girlsontheru...
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Awesome Bronwyn!  Sorry I will miss you guys this week.  I did foward
this message to the group at large that might not already be on this
yahoo group.  So hopefully you have some partners on your run.  Naomi
from the Girls on the Run board will be there to meet the group.

Happy running!

mary

--- In teamtiarawrv@yahoogroups.com, "bbpatters" <bbpatters@...> wrote:
>
> Hi Guys!
> I'm planning on doing the Backcountry Run loop on Saturday starting
at
> 7am if anyone is interested in joining me. I'm going to start/stop in
> Adam's rather than Hulen Meadows. I do it in about 1:45.
>
> Bronwyn
>

#5 From: "bbpatters" <bbpatters@...>
Date: Thu Jul 10, 2008 2:46 pm
Subject: Saturday Group Run
bbpatters
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Hi Guys!
I'm planning on doing the Backcountry Run loop on Saturday starting at
7am if anyone is interested in joining me. I'm going to start/stop in
Adam's rather than Hulen Meadows. I do it in about 1:45.

Bronwyn

#4 From: teamtiarawrv@yahoogroups.com
Date: Thu Jul 10, 2008 1:56 pm
Subject: Group Run , 7/12/2008, 8:00 am
teamtiarawrv@yahoogroups.com
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Reminder from:   teamtiarawrv Yahoo! Group
 
Title:   Group Run
 
Date:   Saturday July 12, 2008
Time:   8:00 am - 9:00 am
Location:   TBD - Suggestions?
 
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#3 From: "girlsontherunwrv" <mary@...>
Date: Mon Jul 7, 2008 10:10 pm
Subject: Team Tiara Group Run: July 12
girlsontheru...
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We had such a good time at last week's group run. And since there
were many of you that couldn't make it, that we're going to head to
Adam's Gulch again.  Mary Ellen Sibbach said it was the "run of her
life"! Maybe because her husband Jack is such a great coach and
motivator! He's welcome anytime BTW!

When: Saturday, July 12
Where: Adam's Gulch Trail Head
Time: 8 am
What: 4 mile or 6 mile loop

If you're interested in going longer, you should consider the
Backcountry Run 10-mile course.  The race is Saturday July 19.
Course information and registration can be found at
www.elephantsperch.com. Girls on the Run sponsor the first aid
station at the race.  Their cheering has been said to be heard from
miles away :)

Please join us, bring a friend, and have a good time finding others
of your similar ability.  Our team reresents all abilities, so it
shouldn't be hard to do so.  I will have to miss this week's run, but
hope to have an official stand in for myself... stay tuned :)

Mary

#2 From: "girlsontherunwrv" <mary@...>
Date: Wed Jul 2, 2008 6:08 pm
Subject: First group run planned for Sunday, July 6
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Our first group run is planned for this Sunday, July 6 at 8am.  We'll be meeting at the Adam's Gulch trailhead.  A couple run lengths are available here including:

 

Sunnyside/Lane's/Shadyside: 3.5 miles

Sunnyside/Lane's/Citizens/Shadyside: 5.5 miles

 

If you're able, plan to join us in town for some coffee/breakfast at Java following the run.

 

If you know anyone that might like to join us, feel free to point them to this yahoo group page for discussions about our running schedules, etc., as well as the Team Tiara page located on our website which will give them details about the program and links for registering.

 

From the input I gathered at the kick off event, Saturdays will work for most people.  I will not able in town for the next group run, but will communicate to the group the details so you all can plan to meet.  Here's the running schedule for the rest of the summer, so mark your calendars.  Please post your suggestions for runs:

 

July 12

July 26

August 9

August 23

September 6

September 20

September 27

October 11

October 25

 

 


#1 From: "girlsontherunwrv" <mary@...>
Date: Wed Jul 2, 2008 5:57 pm
Subject: Team Tiara kick off was a great time!
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Thanks especially to Frenchman's Gulch Winery for allowing us to utilize their tasting room and for supplying some yummy wines for us to sample!

It was a nice night to connect with other Team Tiara members, talk about our running history, aspirations and goals.  This will be a fun group of varying abilities and running goals.  Sorry to have missed some of our team members... but we'll see you on the trails!

Here are the next steps in becoming a Team Tiara member:

  • Register at active.com and be sure to select GOTR of the Wood River Valley as the council you'll be fundraising
    for.
  • Designate the race you'd like to participate in and register for that event separately.  Consider joining members at the Portland Marathon, the City of Trees Marathon & Half Marathon, The Other Half half marathon in Moab, or the Zietgeist Half Marathon.  Or let us know if you know of another great event you plan to participate in.
  • You'll be sent information from GOTRI about creating your fundraising page.  Feel free to use the introduction text or photo from our Team's Fundraising page  as well as your own words of encouragement about why you'd like to support our Girls on the Run program and make a difference for the young girls that take part in it.
  • Use the online tools to invite family, friends, co-workers, etc. to support your efforts
  • Join us on our group runs (schedule to follow)
  • Stay in contact with the rest of the team to plan other runs
Invite others who might be interested in joining the team simply to use their running goals to make a difference, or to have companionship in their training, or both!

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