Did You Know?

Hi Team Rwanda...



Did you know that Faith Church has sponsored approximately 100 children from Karaba, Rwanda? If you are interested in meeting your sponsored child or would like to see how the money you have raised has impacted Karaba, now is the time! Your Team Rwanda 2009 leader, Rebecca, is going to Karaba and you can go too! The trip is October 14-23, 2009. Go to http://www.faithchurchonline.org/ click on outreach then mission trips to get all the info!!



Other things to watch for...In July there will be coffee from Rwanda in the Faithful Grounds coffee shop. Make sure to stop by and give it a try.



Pasta dinner on August 1st...we will keep you posted on when tickets go on sale!

Have a great week

Melynie Durham

Health Beet Week 7: Ten Tips to Stay Cool

By Jeff Galloway, Runner's World

1. Try Running Early in the Morning.
It's the coolest, most serene part of the day, and there's nothing like a morning run to boost your mood all day long.

2. Drink Like Crazy. 
Even if you don't feel thirsty, drink at least 8 oz. of fluid each hour, and more if you're outside or tend to perspire a lot. You'll run better with adequate fluid intake, and you'll feel better, too. By keeping your water storage high, you'll also improve your body's cooling mechanisms.

3. Acclimate With Care. 
You need to acclimate to the heat in a safe and gradual manner, not haphazardly. For the first two weeks of hot weather, do no speed sessions and keep your midday running bouts to 30 easy minutes at most. (You can go longer on cool mornings or evenings.) In 10 days to two weeks, you should be fully acclimated.

4. Go Light and Loose. 
Wear light-colored, loose-fitting clothing. The former will reflect the sun's rays better; the latter will enable you to take advantage of any breeze, including the one you make by running. 

5. Screen it Out. 
To protect yourself from skin cancer and other skin damage, use sunscreen liberally. Do so even on partly cloudy days; harmful ultraviolet rays are not blocked by cloud cover. Another benefit: Sunscreen can decrease your skin and body temperatures, so you'll stay cooler during exercise.

6. Pour it on. 
There's nothing like the psychological relief of pouring cold water over your head on a hot run. But don't depend on it to keep your body temperature down, because it won't. To help you do that, you need to drink the water.

7. Start Slowly. 
I'm a big proponent of doing this in all seasons, but starting your run slowly is particularly beneficial on hot days. The slower you start, the longer you'll keep your body heat from reaching the misery threshold. If you normally run at an eight-minute mile pace, for example, do your first mile at a 10-minute pace.

8. Make Like a Camel. 
Especially on long runs or trail runs where you'll be away from water sources, bring your own. Use a water belt, pouch or holster for bottles or simply carry it (you'll get used to it). 

9. Heed the Heat Warnings. 
You need to be very sensitive to the warning signs of heat illness, which, if it progresses, can be fatal. If you feel trouble coming on, you need to stop running, find some shade, get liquids and then find a ride or walk home. Following are signs of impending heat illness:
-Headache or intense heat buildup in the head.
-Confusion or lack of concentration.
-Loss of muscular control.
-Oversweating followed by clammy skin and cessation of sweating.
-Hot and cold flashes.
-Upset stomach, muscle cramps, vomiting, dizziness.

10. Bag it if it's too Hot. 
Some days are going to be unsafe for running, especially if you live in an urban area where air pollution is also a concern. On those occasions, consider skipping running altogether. Or run inside on a treadmill. Or hit the pool for some laps. Sure, it's going to be hot this summer. No way around that. But with some planning and a little imagination, you can minimize the downside and make it work for you. Stay flexible, have fun and, above all, be safe.

Team Member of the Week: Carla South

Name: Carla South
Occupation: I am a student at IU Northwest. 
Children: 1 daughter (Jamie)
Pet: 1 dog (Sydney) 2 cats (Harley & Charlie)
Campus you attend: Faith-Valpo
Is this your first time running a half marathon: I ran the Bix7 in Davenport Iowa.
Best running shoes: New Balance is my first running shoe. 
Do you listen to music while you run: Yes-Christian 
Who is your favorite band/person to listen to: Third Day 
What type of cross-training do you do: I am doing yard work at my friends house and that is a lot of pulling, bending, and stretching. 
When do you run, morning or evening: Morning 
Favorite Gatorade flavor: Frost
An interesting fact about yourself: I volunteer in Treasureland because I love children and watching how God works in their lives. I am very excited about our Valpo campus. I can't wait to see how God's kingdom will grow. 

Team Member of the Week: TJ Slager

Name: TJ Slager

Occupation: Unemployed currently, but I do concrete.

Pet: None. I wish my wife would let me have a dog!

Campus you attend: Dyer

Is this your first time running a half marathon: Sure is

Best running shoes: Nike

Do you listen to music while you run: Yes

Who is your favorite band/person to listen to: Jason Aldean. . .country

What type of cross-training do you do: Bike and walk

When do you run, morning or evening: Both

Favorite Gatorade flavor: Come on Steve, next run there should be Riptide Rush!

An interesting fact about yourself: Once had someone ask me if I was a UFC fighter. . .ha!

Health Beat Week 6: Shin-Splints

What are shin-splints and what is the best initial treatment for this condition?
By Dale Brink, D.P.M., F.A.C.F.A.S.

A shin-splint is the most common cause of exercise-induced leg pain encountered by athletes of all levels. It is an inflammatory reaction involving the connective tissue of the leg as its insertion into the inside or front aspect of the leg bone (tibia).

Treatment for shin-splints can vary depending on the location, duration, and severity of the problem. Listed below is a comprehensive four stage initial treatment program that has met with excellent success at our sports medicine center.

PHASE 1 – Acute Phase:
· Decrease pain and inflammation
· Rest
· “ICE” (ice; compression; elevation)

PHASE 2 – Rehabilitation Phase:
· Further decrease pain and inflammation
· Increase flexibility of injured tissue by stretching
· Strengthen bone and surrounding tissue through therapeutic exercises

PHASE 3 – Functional Phase:
· Functionally strengthen bone through therapeutic exercises, and by using the trampoline,

jumping rope, and doing vertical jumps.
· Protect injured area during activity by shin taping, wearing a neoprene shin sleeve, and appropraite athletic foot gear.

Note: this is probably the most important phase because it prepares the athlete for their return to activity. Care needs to be taken at this stage not to allow the athlete to overdo these exercises and stay within their limits as re-injury can easily occur.

PHASE 4 – Return to Activity
· Return to sport activity gradually, systematically, and to tolerance level
· Initiate preventive strategies by wearing appropriate athletic footwear, doing functional exercises like pilates, and revising your training program.

Note: in my experience there is an approximate one month window after the athlete returns to their activity where the chance of re-injury is great. Athletes must realize their limits and be patient!

I feel if this treatment plan is followed, as described, treatment outcomes for this common pesky problem can be more predictable.

Running For A Reason

Hi Everyone,

I had the privlage of manning the Kid Team Rwanda booth this past weekend at the Dyer campus and was again reminded that our children learn by example. The commitment and excitement of the runners/walkers of Team Rwanda 2009 has definately spilled over to the Kid Team Rwanda. I was blessed.

As the weeks go by and the miles increase and the 1/2 marathon gets closer...I am praying for you! Praying for endurance, that each of you will be injury free, and that we all remember that it is a privilage to serve the poor, oppressed. widowed and orphaned and an honor to step into what God is already blessing.

Thank you all!
Melynie Durham
advocate

Health Beat Week 5: Blister Prevention

Blister Prevention
By Dale Brink, D.P.M., F.A.C.F.A.S. 

While typically thought of as a minor nuisance injury, blisters of the feet are among the most common injury suffered by athletes and can lead to more serious injuries.

Friction and torque created during athletic activity generates shearing forces between the skin and sock/shoe surfaces. These forces when absorbed by the skin can accumulate, weakening the bonds between skin cells and lead to the development of a friction blister.

Athletes should choose their footwear and socks carefully. The first defense against friction blisters is proper fitting socks and shoes. Numerous high tech sock choices exist, including one which lifts perspiration off the skin like a “squeegee”, some have anatomically placed padding to increase cushioning, and others utilize two separate layers of fabric to decrease friction next to the skin.

Athletes should consider their individual sock needs, including fit, durability, leg height, cushioning, support, thermal properties, and especially moisture management. Avoid pressure points; select properly fit socks and carefully inspect any new sock on the inside for potentially injurious sock seams. When considering the construction of the sock select only socks made with flat knit toe seams and a Y heal, or vector heel pocket designs. Socks like shoes, are sized to the foot and improper fit can lead to blisters. Avoid overly tight or loose fit socks. Ill fit socks which are too tight may bind the toes, while socks which fit too loose can lead to harmful wrinkles, capable of pinching the skin and causing blisters.

During warm weather the accumulation of heat around the foot has been considered a contributing factor in the formation of blisters. Many socks are thinner over the instep and under the arch. Some sock brands offer ventilation panels under the arch and/or base of the toes to help dissipate heat generate during athletic activity.

Healthy skin is less likely to develop a friction blister. Athletes should avoid chronic dehydration especially during warm weather and/or during periods of heavier training efforts. Healthy, well hydrated skin will tolerate more stress before breaking down and developing a friction blister.

Team Member of the Week: Lee Carter

Name: Lee Carter

Occupation: Director of Finance for International Operations

Church you attend: Living Springs Community Church, Glenwood, IL

Is this your first time running a half marathon: No. . .this is my 2nd, I ran with Team Karaba last year.

Best running shoes: I wear New Balance

Do you listen to music while you run: Yes

Who is your favorite band/person to listen to: Caedmon's Call, Jars of Clay, U2, Rich Mullins

What type of cross-training do you do: Frisbee golf and walking

Do you eat anything special before you run/walk: No, but I tend to eat ice cream when I am done running.

Person you admire most in history: I admire Rich Mullins for his way of life and how well he gave expression to his faith in his music.

An interesting fact about yourself: I grew up in Montana.

Running Barefoot?

I just came accross an interesting article talking about the advantages of running barefoot.

I am not so sure, but you can be the judge. . .click the link below. . .

http://news.yahoo.com/s/usnews/20090603/ts_usnews/shouldyoutossyourrunningshoesandjustgobarefoot

Team Member of the Week: Emily Valerius

Name: Emily Valerius

Occupation: Stay-at-home mom, lia sophia jewelry advisor, and I also do the accounting for a law office part time.

Kids: 2 girls, Harper 4 and Julia 2

Pet: No Campus you attend: Cedar Lake

Is this your first time running a half marathon: I ran the Crystal Lake, IL half marathon in 2002 as part of my training for the Chicago full marathon!

Best running shoes: I have been wearing Brooks running shoes for years!

Do you listen to music while you run: I don't listen to music while running, if I did, I would miss hearing the birds sing!

During the week do you run by yourself or with friends: By myself until those midweek runs get longer, then I'll be looking for a friend to run with!

Do you usually run in the morning or in the evening: In the morning, it works better for me and it's much cooler as the weather gets hotter.

An interesting fact about yourself: I grew up in Racine, Wisconsin and am a big Packer Fan!

Health Beat Week 4: Cross-Training

Cross-Training
By Rose Nyenhuis, AFAA Certified Personal Trainer 

Runners are known to be loyal to their sport, even to a fault. While loyalty is regarded as a great virtue in life, a little less of it may be beneficial with running. This is where cross-training comes in to keep balance. Cross-training can be described as other forms of exercise besides the activity or sport you participate in, which in this case would be running.
There are numerous benefits to cross-training. One of the most important benefits would be injury prevention. Overuse injuries are very common with runners. These injuries can occur due to several factors. Muscular imbalance, such as tight hamstrings and weak quadriceps, is a factor that can be prevented with cross-training. Walking, cycling, swimming, elliptical machines, etc. promote muscle balance with less stress on your joints, connective tissues, and muscles.

Cross-training can help you achieve greater running fitness. It can increase your efficiency, endurance and power. A great way to cross-train for these benefits would be strength training. A strong upper body can consume and utilize oxygen more efficiently, thus allowing you to run faster with less effort. Conditioned muscles in the lower body can help propel your body faster uphill and absorb the impact that comes from pounding the pavement. Yoga and Pilates are excellent choices to help with strength and flexibility.

Cross-training gives your body a greater chance of staying healthy while becoming a stronger and more efficient runner. You can handle a higher workload with less risk of injury. Now when you see a cross-training day on your running schedule you’ll understand a few of the reasons behind it. Whatever you chose to do, enjoy the workout!