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August 2024
R
Never Stop Running THE FINISH LINE IS RIGHT THERE
Few milestones can rival the exhilaration and accomplishment that comes with completing an ultra-marathon for the first time. In this inspiring narrative, Laramie shares the remarkable story of her first 50K race! From the start of the day to the triumphant finish line moment, her experience serves as a testament to the power of determination, perseverance, and unwavering dedication. We are honored to have partnered with Laramie and played a role in her impressive transformation from experiencing discomfort when running just a few miles to successfully completing three marathons and an ultramarathon over the past year! -Amanda Kimmel That was the hardest, most breathtakingly beautiful, mentally challenging thing I have ever done. I woke up at 5:30 a.m. to make my customary pre-race mashed potatoes (it works, trust me), stretched, and applied approximately $20 worth of KT tape. My sister was running the 50K with me, and my mom was running the 25K, so there was lots of hustle and bustle in the early hours. Our Airbnb was 15 minutes away from the start line, and we had planned to leave by 7 a.m. so we would have time to apply sunscreen and bug spray and shake out the nerves of our longest-ever run. Wrangling seven humans and four dogs proved to be significantly harder than expected, and by 7:13 a.m., my sister, her boyfriend, my husband, and
I abandoned the rest of the pack and pedal to the metal raced to the start. After a stressful, white-knuckled dash, we made it... 60 seconds before the gun went off. I slapped on some sunscreen while one of the boys sprayed us down with bug spray, had exactly enough time to tighten one shoe, and heard, “...4...3...2...” I popped up as they called “Go!” hugged my mom, and we were off. For the first half mile, I ran with the pack, which was significantly smaller than I expected. The mood fit the slightly gloomy morning weather. It was subdued, not the electric excitement I’m used to while running marathons. It felt like every runner was steeling themselves for the ordeal we were about to endure. I knew the course would be challenging and that energy conservation was my priority at this stage of the race. I slowed down, retied my shoes, and mentally prepared for the literal mountain I was about to climb. Before I knew it, I was alone on the trail. My sister had downloaded and converted the course to be compatible with our Garmin, so I felt comfortable despite my solitude. The paved road became gravel, gravel became two-track, two-track became single-track, and single-track became an odd weed-whacked-impromptu-path meandering through the deep greenery of the Oregon woods. Despite this, the course was clearly marked. Even if I didn’t have my GPS, I would have had a hard time getting lost. I remember having the thought that whoever had
marked this course had to have gotten lost on a trail race before. Not only was there flagging but there were fluorescent pink arrows and highlighter yellow “NO X” posted at every possible turn, in addition to bright orange spray paint on the path itself. The first 2–3 miles had a good amount of elevation gain and loss. By mile 4, the climb truly began. For the next 10 miles, we would gain nearly 4,000 feet of elevation. I went into the climb with (misplaced) confidence. Having done all of my training at 7,000 feet, I believed I would have a metaphorical leg up on the other runners. I had hiked our local mountains and thought that would be sufficient training for a peak that capped out at 3,000 feet less elevation than I trained at. I did not, however, prepare for the length of the climb. By mile 7 (and the first-aid station), I was feeling it in my quads. By mile 8, my ankles were protesting. By mile 11, my pace was five minutes per mile slower than I budgeted for. I was glued to my elevation plot on my Garmin. 3,500 feet left to the summit, then 2,500… 1,000...
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STAY LIMBER LATER IN LIFE
Try These Stretches to Increase Mobility and Reduce Injury
toward your shoulder until you feel a stretch on the opposite side of your neck. Hold this position for about 15–30 seconds. Repeat on the other side. You can do this several times throughout the day to maintain neck mobility. Upper Back Stretch The upper back stretch is excellent for alleviating upper and middle back tightness. Sit in a chair or stand tall. With your arms about shoulder height, clasp your hands in front of you. Move your chin toward your chest and reach forward with your arms so you are rounding your upper back. Hold for 15–30 seconds and relax. Repeat a few times to reduce tension in the back. Ankle Circles Ankle mobility is vital for balance and preventing falls. While seated, extend one leg in front of you and rotate your ankle slowly in a circular motion. Do 10 circles in each direction, then switch to the other
ankle. This exercise helps maintain joint flexibility and can be done daily. Calf Stretch This stretch is vital for maintaining the flexibility of the lower legs, which is important for mobility. Stand facing a wall with your hands placed at eye level on the wall. Place one foot back with the knee straight and the other in front with the knee bent. Press the heel of the extended leg toward the floor until you feel a stretch in your calf. Hold for 15–30 seconds and switch legs. Incorporating these stretches into a daily routine can significantly improve flexibility, reduce discomfort, and enhance overall function. Always remember to move slowly into each stretch and curtail any movements that cause pain. Consistency is key, and with regular practice, these stretches can help you lead a more active and pain- free life as you age.
Maintaining flexibility and mobility is crucial as we age to enhance quality of life and reduce the risk of injuries. Stretching exercises are an excellent way for older adults to keep muscles elastic, promote relaxation, and improve blood flow. Here are four essential stretches tailored for seniors that are effective and easy to incorporate into a daily routine. Neck Stretch This gentle stretch can help relieve neck and shoulder tension, which older adults commonly experience. Sit comfortably in a chair with your feet flat on the floor. Slowly tilt your head
More Than Just the Numbers Focus on These 5 Wellness Practices by Harley Pasternak
In the world of health and fitness, it’s easy to get lost in the numbers — constantly checking the scale, measuring waistlines, and obsessing over every calorie. However, renowned celebrity fitness trainer Harley Pasternak offers a refreshing perspective with his five fundamentals of health and wellness, which focus more on lifestyle habits rather than the numbers that often define our fitness journeys. 1. Daily Steps: Harley emphasizes the importance of movement. Rather than spending hours in the gym, he advocates for getting your daily steps in. This could mean taking a brisk walk in the morning, opting for the stairs instead of the elevator, or even pacing during phone calls. 2. Unplugging: It’s too easy to be glued to our phones all day. Setting boundaries not to check emails after a particular hour or dedicating time to read a book or meditate, for example, will help maintain a healthier, more balanced lifestyle. 3. Stress Management: Managing stress is another pillar of Harley’s approach. Chronic stress can lead to a host of health
issues, including heart disease, anxiety, and sleep disturbances. Incorporating daily practices like deep breathing exercises, yoga, or even short walks can significantly mitigate stress levels. 4. Healthy Diet: Nutrition plays a crucial role in overall wellness. Instead of counting every calorie, concentrate on the quality of the food you’re consuming. Hydration is also crucial! 5. Resistance Exercises: Resistance training is fundamental to building muscle, burning fat, and increasing metabolic rate. Harley suggests incorporating simple resistance exercises into your routine, such as squats, lunges, or push-ups, which you can do anywhere. You gain direct control over your health and wellness by shifting focus from the scale to these five key areas. Remember, the numbers on a scale are merely indirect results of your daily habits. Focusing on these actionable and controllable aspects of your lifestyle means you don’t need to worry about the scale. You’re building a foundation for a healthier, happier life.
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... continued from Cover
I finally reached the second aid station, refilled my water and electrolytes again, kissed my husband and hugged my dad, and I was off again, significantly behind schedule and significantly sorer than I wanted to be. I had somewhere around 800 feet of climb left before I hit the peak. It was about this time that I modified my goal from completing the course in under 7.5 hours to just not being dead last. By this point, my sister was a full mile and a half ahead of me and well into the first major downhill stretch. The moment I crested the peak, the last 12 miles were immediately worth it. The view was quite literally
I hobbled my way into aid station Delta, and a couple of angel volunteers refilled my water and electrolytes, gave me peach juice, and cheered me on as I left for the final stretch. According to the website, I only had 4.5 miles left. When I asked the volunteers if that was correct, they said, “Something like that.” Not the most encouraging, but at least it was all downhill from there to the finish line. Or so I thought. Nearly immediately past the aid station was another hill. In all reality, it could not have been more than a couple hundred feet of gain, but it felt deeply personal. By this point, I was doing mental gymnastics to figure out how much further the finish line was. My watch said I had just over a mile and a half left before the finish line, making the run longer than the 31.6 miles the website claimed. Reality hit when the final stretch was marked with a sign “1.8 to the finish line!” I had hit 50K a quarter mile ago. I ran (waddled) the next mile and a half, fueled by pure spite. My body had nothing left. I had been on the course two hours longer than my goal. I was exhausted. One sweet
breathtaking. I felt like I could see forever. I took a moment to take it in, catch my breath, and begin my descent back down the mountain. I flew. The views were, in the truest meaning of the word, awesome. I felt like I was the main character in an epic movie and the runners high definitely helped that delusion. I had planned to make up the time I lost on the first third of the race here on the downhill, and I did... for the first 2 miles. I felt my body slowing down as the trail became incredibly steep and footing became more difficult. Soon I was just shuffling down and being lapped by the 50-mile runners on their second summit of the peak. I hit aid station Alpha for the second time, refilled my water, grabbed a
older lady was posted up on the guard rails on the side of the road with a cowbell and was whooping and hollering as I passed. I looked up, .2 miles left, and there was my husband cheering his heart out. He ran toward me and started running with me. Moments later, my sister joined. With them by my side, I dug for any last vestiges of energy and truly ran the last bit. As I crossed the finish line, my legs nearly gave out. My mom grabbed me, and we cried.
In total, I ran for 9:35:42, 32.8 miles, and 6,565 feet of elevation gain. My nutrition and hydration were exactly perfect. I did not feel like I was going to bonk at any point during the race, nor did I have any pain until the mid-20s when my IT band started to flare up on the downhill. The course was wickedly challenging, wildly beautiful, and well-run. I would absolutely recommend this race, but it might not have been the best first ultramarathon. From the bottom of my heart, thank you all for everything you have done and for your continued support. I truly could not have done this without you.
pickle and an Oreo, and with some gentle coaxing, found the correct trail and headed off. Aid station Charlie was around 5 miles out, and it would generally be downhill. To say I ran the rest of the way to Charlie would be a stretch. The highlight of this section was definitely when my average pace finally broke from 17-minute miles to 16. My brother had hiked to Charlie and asked if I needed anything. My response was, “A helivac out of here.” I refilled my water and tried to give myself a pep-talk for the final 9 miles and nearly 1,500 feet of elevation gain. It was only 4 miles to Delta, the final aid station. The hills after Charlie were painful, and it took everything I had to just keep forward progress.
-Laramie Whitehat The Ultramarathoner
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1. Laramie’s 50K Marathon Triumph 2. Simple Stretches to Maintain Mobility As You Age Transform Your Health With Harley Pasternak 3. The Joy of Joining a Cooking Club Tasty Cucumber Sushi Rolls 4. Discover the 4 Organs Your Body Can Function Without INSIDE THIS ISSUE
SPARE PARTS 4 ORGANS AREN’T AS NECESSARY AS YOU THINK
Have you ever wondered about the human body and our “essential” organs? Well, it turns out not all of our organs are as indispensable as you might think. That’s right! Some parts aren’t mandatory to survive, and when one of these organs starts acting up, it might be better to go on without it. There are four organs you can surprisingly live without; the human body still functions just fine! Gallbladder: The Bile Backup The gallbladder is like the body’s bile storage unit, saving some digestive juices for a rainy day — or, more specifically, when you eat a fatty meal. However, if your gallbladder starts struggling (often due to painful gallstones), your liver can take over the job of releasing bile directly into
the small intestine. No gallbladder? No problem! You might just need to watch your fat intake to avoid digestive issues. Appendix: The Mysterious Pouch The appendix is that tiny, mysterious sac attached to the large intestine. Once thought useless, it’s now believed to have some immune function. However, many people go on to live happy, healthy lives without it — especially after it throws a fit in the form of appendicitis. Those who have had their appendix removed can’t tell the difference in quality of life! One Kidney: The Lone Ranger Humans usually have two kidneys, but just one is enough to filter blood and make urine. Many people donate a kidney and continue to lead active,
normal lives. You can even live without any kidneys, but this would require hours of weekly dialysis — not ideal. Reproductive Organs: Optional Equipment Whether due to health reasons or personal choices, some people have their reproductive organs removed, such as the uterus, ovaries, or testes. Their lives go on without these, and research suggests men who have had both testes removed go on to live longer! So, there you have it, four surprisingly expendable organs. The human body is truly a marvel of flexibility and adaptation, managing to keep the show going no matter what!
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