Racing Through Wine Country at Runner’s World

I’VE GOT TO TRY THIS ONE DAY!!! so going onto my bucket list!!!

Racing Through Wine Country at Runner’s World.

A Vintage Run

 

I am a wine lover. As such, I’ve visited Napa and Sonoma, Tuscany, Alsace, and the Rhine. Nothing but grapevines cloak those vast expanses. What I found in Oregon’s rolling wine country, however, were acres of land covered in fruit trees, olive groves, and pasture, its vineyards more like the finishing brush strokes on a colorful canvas. This diverse landscape is home to some of the best Pinot Noir in the world, said to rival that of Burgundy. The Dundee Hills of Oregon’s Willamette Valley have another notable characteristic—they harbor one hell of a tough race.

The Fueled by Fine Wine Half-Marathon combined everything close to my heart: running, wine—and with the abundance of locally produced organic meat and produce—food. Even the race vibe fit my style. Instead of the typical prerace anxious buzz and the controlled chaos of runners warming up in all directions, runners stood about and engaged in friendly conversation. When the announcer called us to the start, we all strolled casually to the line.

The course quickly left the road and turned into a gravel trail mixed with dark, rich, volcanic soil. It wound through green vineyards punctuated with acres of golden wheat and pastures of goats, sheep, and rare cattle breeds. Absorbing the view, I realized what was missing. Noise. Most races I’ve run are lined with screaming fans. But I passed more farms than houses and more livestock than spectators. Even with 900 other racers, silence permeated the morning. Without any boisterous encouragement, I looked to the beauty of the environment for motivation.

Which was a little harder to do after mile four. The course began a gradual ascent—Just a false flat, I assured myself. Then at mile seven, I saw it. The signpost read: “Elevation: 200 ft. Rising to 1,067 feet!” The road shot up and into a steep switchback. I slowed to a shuffle and looked for the tops of the trees, for a sign the climb was nearly over. All I saw were meticulously planted grapevines, lavender fields, olive groves—and an endless stretch of dusty trail snaking toward an unknown summit. The hills that just a few miles ago had inspired my senses now demoralized my body.

I finally crested the climb to sweeping views of the bucolic Willamette Valley, snow-capped Mount Hood, and the craggy Cascade mountain range. My exhaustion nearly overwhelmed my appreciation of such a breathtaking sight. I couldn’t wait for that first pour of Pinot.

When I crossed the finish, I collected my burgundy glass, and entered the tasting tent. Fifteen local wineries were pouring their finest vintages, and tables overflowed with locally made foods like cured meats, cheeses, and artisan breads. I swished a taste of the ’07 Archery Summit Premier Cuvee Pinot Noir. The earthy notes reminded me of the volcanic soil paths I’d just run. Raw-milk cheddar and fresh-baked bread slowly revived me. The sun was shining, reggae music filled the air, and friendly locals embraced me as their own. I was utterly at ease.

I didn’t get a PR that day—not even close. But what I did get was a brief, delicious taste of the good life. I think I’ll have another.

RUN IT: July 10
fueledbyfinewine.com

 

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AB workout!! | Women’s Health Magazine

Adapted from The News Rules of LIfting for Abs: A Myth-Busting Fitness Plan for Men and Women Who Want a Strong Core and a Pain-Free Back, by Lou Schuler and Alwyn Cosgrove (Avery)

Get into a modified pushup position with your weight resting on your forearms and toes, elbows directly beneath your shoulders. Your body should form a straight line from your neck to your ankles. From that position, brace your core and lift one foot off the floor. You can hold that position for the entire set—60 to 90 seconds—and then do the second set with the other leg raised, or switch legs halfway through each set.dotted line
Position your toes on an exercise bench and your forearms on the floor, with your weight resting on your forearms and toes, elbows under your shoulders. Your body should form a straight line from your neck to your ankles, which means your head will be angled downward slightly. Brace your core and hold for 10 seconds, then rest for 10 seconds. Repeat this pattern a total of 10 times.dotted line
Place your hands on a stability ball, roughly 18 to 24 inches apart, and extend your legs behind you in a pushup position, with your body forming a straight line from your neck to your ankles. Raise your right foot off the floor and slowly bring your right knee up toward your chest, then lower it. That’s one rep. Repeat with the left leg, and continue alternating until you’ve done 10 to 12 reps with each leg.dotted line
Stand to the right of a step with a heavy dumbbell in your right hand and squat until the weight is at your shin. As you stand, step to the left to plant your left foot on the step, quickly followed by your right foot so that you’re standing on the step. Return to start. That’s one rep. Do five, then switch sides and repeat. Rest for 60 to 90 seconds, then repeat for a total of two sets.dotted line
Lie on your left side with your legs straight and your right leg stacked on your left. Position yourself so your weight is resting on your left forearm and the outside edge of your left foot. Your elbow should be directly beneath your shoulder, and your upper arm should be perpendicular to the floor. Align your body so it forms a straight line from your neck to your ankles, and place your right hand on your hip. Hold for 30 to 45 seconds, then switch sides and repeat.dotted line
Lie on your left side and set up in a side plank, with your legs straight and your weight resting on your left forearm. Align your body so it forms a straight line from your neck to your ankles and put your right hand on your hip. Lift your left leg and bend that knee, bringing your foot next to the inside of your right knee. Your body weight is now resting on your left forearm and the inside edge of your right foot. Hold for 30 to 45 seconds, then repeat on the other side.dotted line
Position yourself next to a low cable machine (or attach a resistance band, with or without a handle, to a secure low object) and get into a side plank position facing the cable. Grab the handle with your free hand, palm facing the floor. Brace your core and, without allowing your torso to lean forward or backward, pull the cable until it’s at or near the side of your rib cage. Slowly return to the starting position, again keeping your core still and moving only your arm. That’s one rep. Do 10 to 12, then repeat on the other side.dotted line
Grab a dumbbell in each hand, one about 10 pounds heavier than the other, and hold them overhead, palms facing each other. Keep your core engaged and slowly walk forward 10 to 20 steps, moving from heel to toe as you step. Switch the weights and repeat. Rest for 60 to 90 seconds, then repeat for a total of two sets.dotted line

Last updated: February 14, 2011  Issue date: January/February 2011

Click here to find out more! You can find this workout online at: http://www.WomensHealthMag.com/fitness/ab-workout-women
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post PTCA care

PTCA abbr. percutaneous transluminal coronary angioplasty PTCA

http://heartlandcardio.com/Portals/15/Skins/HCC/documents/Care%20of%20The%20Post%20PICA%20(Stent).ppt#266,11,Retroperitoneal Hematoma 

Continue reading

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5 Phases to Speed Up Your Running Recovery

http://www.active.com/running/Articles/5-Phases-to-Speed-Up-Your-Running-Recovery.htm

5 Phases to Speed Up Your Running Recovery

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How to Go From 5K to 10K- Keeping this in mind!! replacing 10k with a half..gogogo!!

http://www.active.com/running/Articles/How-to-Go-From-5K-to-10K.htm

How to Go From 5K to 10K

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Santa Fe Brown Rice Bake

Santa Fe Brown Rice Bake

By The Gluten Free Goddess
WebMD Recipe from Foodily.com

Make this Southwestern-inspired rice dish as spicy or as mild as your taste buds prefer. We serve this as a vegan recipe, but if you love cheese, try topping it with fresh crumbled goat cheese.

Ingredients

2 cups raw brown rice, long or short grain
1 tablespoon extra virgin olive oil
4 cloves of garlic, chopped
1 sweet or red onion, diced
1 sweet bell pepper, red, yellow, or orange
1 fresh yellow tomato, chopped
3/4 cup roasted or frozen corn kernels
2 roasted or fresh green chilies of choice, seeded and chopped
2-3 tablespoons lime juice
Sea salt, to taste
1-2 teaspoons chili powder
1 teaspoon cumin
A touch of cinnamon — my secret ingredient
2 tablespoons chopped fresh cilantro or Italian parsley
A splash more of extra virgin olive oil to moisten the rice
1 14-oz can Fire Roasted Tomatoes with Green Chiles, with juice

Instructions

Cook 2 cups raw brown rice, long or short grained, in 5 cups fresh water.

Heat a skillet over medium heat and add a tablespoon of extra virgin olive oil. Add the garlic, chopped onion, sweet bell pepper, and cook for five minutes.

Add the fresh yellow tomato, roasted or frozen corn kernels, roasted or fresh green chiles, and lime juice, to taste. Stir-fry very briefly, just until crisp-tender (you want to soften, not cook, the veggies).

Remove from heat and set aside.

*Note: To roast frozen corn, spread kernels on a baking sheet and roast at a high temperature until slightly charred; or pan roast them in a large dry skillet until sweet and toasty.

Preheat the oven to 350 degrees F.

When the rice is cooked, assemble your casserole.

Spoon the cooked brown rice into a casserole dish. Add in and stir dashes (to taste) of sea salt, chili powder, cumin, touch of cinnamon, and chopped fresh cilantro or parsley.

Add a splash of extra virgin olive oil to moisten the rice. Stir.

Add the fire-roasted tomatoes with green chilies and the skillet vegetables. Add fresh chopped herbs, to taste. Toss to combine.

Cover and bake for 25 to 35 minutes until the rice is piping hot and heated through.

Total Servings: 6

Nutritional Information Per Serving

Calories: 307
Carbohydrates: 62.0 g
Cholesterol: 0 mg
Fat:  4.0 g
Saturated Fat: 0.6 g
Fiber:  3.7 g
Sodium:  64 mg
Protein:  6.4g

For more recipes go to Foodily.com
Find more WebMD recipes on the
Recipe Finder

 

 

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Cinnamon Apple Muffins

Cinnamon Apple Muffins

By The Food Gal
WebMD Recipe from Foodily.com

Ingredients


 

1 cup granulated sugar
2 cups all-purpose flour
2 teaspoons baking soda
1/2 teaspoon plus a pinch of salt
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
2 medium apples, peeled, cored, quartered, then diced
1/3 cup chopped, toasted walnuts
2 large eggs
1 cup Greek yogurt
1/2 cup (1 stick) unsalted butter, melted
1 1/2 tablespoons Calvados (optional)

For topping:

1/4 cup brown sugar
1/4 teaspoon cinnamon

Instructions

Place cupcake liners inside a 12-cup standard muffin tin.

Preheat oven to 400 degrees.

Whisk together sugar, flour, baking soda, salt, cinnamon and nutmeg in a medium bowl. Add diced apples and walnuts, tossing to coat. Whisk together eggs, yogurt, butter and Calvados (if using) in a small bowl. Gently fold the liquid mixture into the flour mixture until just combined. Don’t over mix or muffins will be tough. Divide batter among muffin cups.

In a small bowl, mix brown sugar with cinnamon. Sprinkle a little of the mixture over the top of each muffin.

Bake until muffins are brown around edges and spring back when touched, 16 to 18 minutes. Remove muffin pan to a rack to cool for about 5 minutes. Then, turn out muffins onto the wire rack. Serve warm or at room temperature.

Store muffins in an airtight container at room temperature for up to 2 days or freeze in a plastic container for longer storage.

Total Servings: 12

Nutritional Information Per Serving

Calories: 364.1
Carbohydrates: 60.3 g
Cholesterol: 52.6 mg
Fat: 11.2 g
Saturated Fat: 4.4 g
Fiber: 2.7 g
Sodium: 336.0 mg
Protein: 7.0 g

For more recipes go to Foodily.com

From http://www.foodily.com with permission. © 2010 Foodily.com Inc.

 


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