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It was about the size of a pencil eraser, and about the same color pink... 
At first I thought it was a little blemish.  I always thought pimples were for teenagers…unfortunately that is completely untrue.  At 29 I was still getting them occasionally, and I assumed this was one.  It was right on my upper cheek, beneath my eye but close enough to my nose to be considered in the t-zone.  Tried to treat it, but it wouldn’t heal.  Hmmm.  I was probably messing with it too much. 
 Weeks went by.  I tried to leave it alone, but that dang thing just wouldn’t go away.  Before my beloved Grandma passed away last year, we used to talk weekly on the phone.  I happened to mention the little blemish to her and she immediately said something which I still consider some of the best advice I have ever received…”if you have anything on your body that won’t heal, get it checked out right away.” 
I was about to turn 30, and hadn’t had a physical since it was required for high school sports (oh yeah, badminton state champs, 1992!).  I also hadn’t been to the doctor for anything since my kids were born.  I was busy.  I was young.  I was healthy.  But something about turning 30 was nagging at me…I really should make an appointment.  Make sure everything is okay, be responsible and such.  But in the back of my mind I still had a teenage feeling of being indestructible.  Nothing could possibly be wrong, so with a certain amount of naivete, and to please my Grandma, I made an appointment with my GP. 
 Everything was fine…a bit of high cholesterol, but the ratios were good so no problem there.  A little low on iron, too, but nothing a good iron pill couldn’t fix.  The next appointment was for the dermatologist.  Went in, armed with my family history of ailments and personal history of laying outside under the summer sun at 15, with nothing but baby oil on my skin and a spray bottle of water to keep me cool.  My friends at I used to lay out and try to get sunburned.  Both so it would fade into a nice tan, and to keep our skin clear (how little did we know then???).  The dermatologist was interested in the little blemish and did a biopsy.  Don’t worry, he assured me.  Just wait for the results and we will go from there.  
 5 days later (the clock ticks slowly when you are waiting for any kind of test result) the results came back.  Basal cell carcinoma.  What????  Skin cancer?  Are you kidding me?  I was 29!  The dermatologist assured me that this wasn’t going to take one moment off my long life.  That if you are going to get skin cancer, this is the kind to get.  Treatable, slow-growing.
   I was referred to a surgeon and a week later I was in his clinic, getting prepped by a very nice nurse, who kindly responded to each of my chatty, nervous questions.  My face was numbed up pretty good.  I wasn’t going to feel a thing.  The surgeon came in (I noticed he had the whitest skin imaginable...I guess that’s how dermatologists roll).  The procedure was simple.  Cut a big chunk out, look at the margins.   If they are clear, we’re done.  If not, cut some more.  Luckily, it only took one time to get clear margins.  He took a picture with a digital camera and showed me my face, just to give me an idea of how much flesh was missing.  Whoa.  I am not squeamish but it made me very queasy, looking at what amounted in my mind as a gaping hole in my cheek.  He sewed me up and sent me on my way.  I had a big bandage and sort of a black eye for the next few days.  Many weeks after it healed, I went back for some cortisone injections which smoothed out the scar.  Today, I can’t even tell where it was.

What did I learn from that? 
1) None of us are indestructible.   Know your family history.  Check your skin monthly.  If you notice anything new, or a mole seems to be changing shape, get it checked out.  If something gets your spidey-sense tingling, listen!  Get anything suspicious checked out.
  2) Wear your sunscreen.  Reapply as necessary.  Even in the winter.  I’ve gotten red on a sunny day in February.  Sunscreen is relatively cheap, sweatproof, and plentiful.  No excuses.  Wear it everywhere, and don’t forget the top of your head. 
 3) Get a mirror, or have your spouse/partner help you check your skin monthly.  Get to know your skin.  See your dermatologist if anything is changing shape, looks funny, doesn’t heal, or if you have any questions.  Better to be safe! 
 4) Sunscreen on the kids, and check them, too.  Our job as parents is to learn from our mistakes so our children don’t make the same ones.

- Rebecca
Be Healthy, Train Smart, Have Fun.


Your Morning Oatmeal #5: Where the magic happens


Sometimes  Many times, and MOST of the time it we NEED to step out of our comfort zone to progess. How can you go further and push the body to achieve great things if you cant step out of you comfort zone?
Challenge yourself today. Throw in a couple race pace minutes into your run, add some hill sprints into your bike, sprint a couple of laps in the pool. We need to apply the stress so the body adapts, and leaves you wanting more.

Running: Form & Staying Injury Free


With great power comes great responsibility. Not much in life can make an athlete feel as powerful as a solid, strong run. I believe running is a gift. Steve Prefontaine said it best. “To give less than your best is to sacrifice the gift.” It doesn’t matter how long you run, how fast, how often. If you have a passion for running, you have the gift. For most runners, the fear of losing this gift can be great. Its more than just the endorphins. A relationship with running in many ways is like a relationship with another person. There are highs, lows, great joy, and strong feelings. Once running becomes part of your life, it makes a permanent impact, and you will never want to let go. Running is there for you for as training, competition, racing. Running is also there, like a good friend, when you need a mood lift, or to unwind. Running adds so much joy to life! You have been given this gift, and there is potential for great power and strength. Now comes the responsibility. Runners want to enjoy lifelong careers. It doesn’t matter if it takes the form of racing and competition, or enjoying the feeling of getting out for a good run. Remaining injury free is important in order to enjoy a healthy life full of training and running.

Proper form is key to staying injury free. There is a lot of information out there regarding form for both new and seasoned runners. The conventional wisdom used to be for new runners: go the local running store, have someone watch you run around, pick a comfortable pair of shoes, and you’re set. I would like to see a new conventional wisdom….something I have learned from both personal experience, research, and talking with other coaches. The new conventional wisdom: first to learn to run
Much has been said recently about the importance of a midfoot/forefoot strike. I think most of us can agree that a running form closer to what our body does naturally (barefoot) is the healthiest way to run. Most of us didn’t grow up barefoot, however, so we need some foot protection. Finding the right shoe can be very complicated!


As a new runner, what to choose? Who do you trust? What is good form, anyway? A veteran runner looking to avoid injuries might ask themselves how to make the switch without a training loss. A runner currently in a heavy stability shoe with a heel strike pattern will likely take more time to transition than a runner in a lighter shoe who already has running form that is closer to ideal. The runner who needs more time to transition doesn’t want to cut back severely on weekly mileage. Taking the time to transition properly is worth it. 


The off-season is a great time to work on form. Use cross-training to your advantage. Stay in cardiovascular shape, and as a bonus become a stronger swimmer and cyclist. Make a running form video for your coach. There are many drills runners can do to improve form. Give your body time to adjust. Your coach can plan for adding mileage accordingly. Work with a knowledgeable running store, as well as your coach to find the right shoe for you. It is important to also wear good shoes when you are not running. Avoid heels, tight shoes, and flip-flops whenever possible. A good, lightweight “barefoot” model shoe will help strengthen your feet over time. If you are a new runner, now is a great time to learn to run with excellent form! Talk with your coach about the right shoe. Again, a knowledgeable running store is a great resource as well. Do the drills your coach suggests. Take the time to build up mileage at a slow and steady rate. Proper running form puts less stress on the body, and allows for much more overall efficiency. Taking the time to learn to run is time well invested. Give your best to your gift!


Be Healthy, Train Smart, Have Fun.
Rebecca

Your Morning Oatmeal # 3: Just 3 Little Words


Sometimes all it takes is three little words, and they aren't "I love you".

Your Morning Oatmeal #2: Log Off & Shutdown


If there is one thing I can promise you, it is that Facebook/Pinterest/Twitter will be waiting for you when you get back today. So get up, get out, and get moving.
* Unless a Zombie Apocalypse happens, then things are out of my hands.*
- Christina

Your Morning Oatmeal #1


Miserable.
Hot. Humid. Summertime.
Ah, the joys of Summer. The season we wait all year for. Summer vacations, summer dresses, summer nights, but no one remembers the summer runs.
Runs that when you get home you can wring out your shirt. Summer runs that leave you covered in bugs. Summer that leaves 14 different tan lines.
Misery? 
How about enlightenment? 
How ever you look at summer, its your choice.

My Motherhood




After a long day, seeing these goofy kids makes me happy:)
My bubba :)
Its Sunday evening. 
Im in a bed watching Despicable Me, with both kids, both their blankies, while mentally I dream of peeling both children off of me to get up and stretch out my legs.
This is my motherhood. There are times that I try to be Happy Homemaker, but things are chaotic, and thats what I like. 
I sew, knit, cook, read bedtime stories, wash clothes, clean sippy cups, haul kids to school, I read Better Homes & Gardens, but while doing all that I RUN, I BIKE, I SWIM, I LIFT, I COACH.
I think I might trump the Happy Homemaker I dream of encompassing at times.