Kevin's Story

Today our Team Mother and Mentor Barb has a very special story she would like to share with everyone. 


My name is Barbara Friedman. I'm privileged to share our story with you. Thank you for this opportunity.

We continue to celebrate the wonderful health of my son, Kevin. But there was a very stormy side. 

In November of 1993, in his Kindergarten year, Kevin became the victim of Leukemia. It became urgent to arrest a very aggressive Chronic Myelogenous Leukemia (CML - rare for children). Since that form did not respond well to chemotherapy, we needed to search for a bone marrow donor immediately. None of us family members matched. The National Donor Marrow Program was solicited and within a couple weeks a 100% donor match was discovered. Throughout December, Kevin continued his life as normally as possible between blood and platelet transfusions and many, many medical tests. Would this be his first and last school music program? Would he have another Christmas? Would the New Year be a happy one? We were so scared! 

Kevin needed to 'buy in' to the BMT option and we needed to explain it to him in a way he would make the 'right' decision. We explained that through no fault of his own, nor through anything he did, his blood had become sick. It was no longer able to fight off germs and sicknesses, nor able to properly create the life-giving cells. He only had two options. If we did nothing, he would not get better, not be able to go back to school, not be able to see or play with his friends, and always feel very sick, tired and not able to do anything. OR he could go into the hospital, and under doctor care he would be given a lot of nasty medicines, he would get very, very sick right away, he would be given a new system of healthy blood and over time heal and get better -- then he could go back to being with his friends in school! He thought about it for what seemed a very long few minutes. Then he closed his eyes, took a deep breath and said that he thought he'd like to get better, and go into the hospital with the doctors. We made sure that he understood that once we told the doctors, there was not turning back, and that he would have to do whatever was asked of him in order for it to work and for him to get better. He promised he would do the right things. We made our call and the ball was rolling!

Kevin underwent surgery to put in his central venous line in mid January. With that the family was thrown into the midst of learning to become healthcare providers - having to flush the central line twice a day, actually injecting things into our son, hoping not to add any air bubbles which would kill him. For three weeks we needed to cleanse the area, keep it covered and sterile at all times and keep it flushed. Life was NOT normal any longer. He was not allowed back to Kindergarten after the winter break. We hoped to keep him alive through transfusions long enough to make it to transplant day, scheduled for 2/11/94. 

He was admitted to the hospital on 2/2/94. Once in the hospital we tried to make it as pleasant for Kevin as possible. We decorated his room, he wore funny masks through the hallways to and from the radiation sessions, he ate all his favorite foods while he was able to, and got to ride in really fun wheelchairs! At least until the side affects kicked in from the chemotherapy and radiation. I remember vividly how difficult it was for me to watch my beautiful little 5-1/2 year old boy just lay down in this big cold, scary room, with no one in there to hold his hand, while the radiation machine zapped his little body! He laid perfectly still as he was asked to, we could see him on the video monitor. He looked around the room with his dashing little eyes - so trusting of all of us grown-ups to make him all better. I was so afraid that it wouldn't be that way. I had to keep encouraging him about getting better, at the same time a part of me was already grieving his little life, and was saying goodbye. I had to be prepared for both options!

There were times when I'd be there helping him with is mouth care routine, when his mouth was so raw from mouth sores and he'd cry and ask me if he had to do it! I had to be strong and remind him that if he didn't keep his mouth clean the germs would build up and his body couldn't fight them off. And I had to remind him of his promise made before it all began that he would do whatever he was asked to do. He cried, he closed his eyes, he took a deep breath, and said, "Let's do it!" and my sweet little trooper did that next task that was asked of him!

Over time the new bone marrow began to grow and build a new immune system - fighting and healing all the affects of the chemo and radiation. He grew stronger and stronger, with few set backs. He actually walked out of the hospital in what was then a record time of 28 days! He did stay another month at the Ronald McDonald House across the street for daily follow-up care. He made some wonderful friends there to help him get through this ordeal. Over time the check-ups became every other day, then every several days and then weekly. Once they were weekly he could live at home and just travel to the hospital for check-ups! Just in time and two days before his big sister, Michelle's, 7th Birthday, Kevin came home on March 26th, 1994.

Over time he grew stronger and stronger. He returned to first grade by October and has hardly missed a day since! He lives live 110% each and every day. He's a delight.

These were all very anxious times for our family. There were so many wonderful people that came to our support during that very difficult time. It was because of that experience that a friend of mine who was involved at the time with Team iN Training branch of the Leukemia and Lymphoma Society training for the Chicago Marathon, asked if she could run in honor of my son (Kevin), and have him as her 'patient hero'. Ever since Fall of '95, we have been part of the patient hero side of the program....lending Kevin's name as a 'patient hero' for three training seasons each year, in encouragement of many dozens of people who joined the team each season. TNT helps train, coach, and mentor people dedicated to running, walking or run/walking a Marathon or half Marathon. There are also Cycle and Triathlon programs, but I'm involved in the Marathon program. In turn, participants raise funds for the Leukemia & Lymphoma Society, which are utilized for direct patient care or for breakthrough research! We saw many folks accomplish their dreams of becoming first-time marathoners!

Even though I was never an ‘athlete’, after seeing so many folks who weren’t in shape enough to walk around the block, actually train and do full marathons, in 1999, I felt it was 'my turn' to get involved also as a participant, get in marathon shape as a power walker, and raise monies for the cause...the rest is history! Chicago Marathon 1999, Kevin crossed the finish line with me, and is even in my finisher photo.  Since then I've completed 14 more Full Marathons, 15 Half Marathons, and even 2 Triathlons, with Team In Training, having raised nearly $80,000 collectively throughout the past seasons. I am currently fundraising again and training with TNT for the Spring and Summer 2012 Seasons for the North Shore Half Marathon in June. TNT is a wonderful program with only 25% of the money raised going to training/coaching/administrative costs, leaving 75% of total funds raised to go to direct patient care AND to vital research funding. PLUS any amounts raised over the minimums required will then have 100% going into patient care/research! SO my goal it to always exceed the minimums for a higher percentage of donations going directly to the mission itself!

I'm training with their coaching staff, the other participants from all over the Chicago area, making friends, getting/staying in shape, and raising monies for this terrific cause! Over the years I'm sure all those walking/run-walking/running in Kevin's name have raised a several hundred thousands of dollars or so, and with the monies I have raised I feel we're making a BIG difference in peoples lives. I've become very involved with the program, not only training for and participating in so many marathons, but also volunteering in mentoring new participants, and now as a "Patient Hero Captain', supporting all the other Patient Hero Families and encouraging them to connect with their assigned participants, and to help them feel part of the TEAM. 

Kevin continues to remain healthy! I'm happy to report that Kevin celebrates his 18^th anniversary of his bone marrow transplant on 2/11/12.  We have had many proud moments watching him grow and experience life thru the grade school years, middle school, the very musical and performing hears in high school, wonderful years in college majoring in Food Science at Iowa State (GO CYCLONES), even becoming one of the marching band drum majors!  And now he has moved full force into his next phase of life: REAL JOB:  He’s the 2^nd shift Quality Technician at Tootsie Roll! He started there on his 23^rd Birthday, on August 29, 2011! As tumultuous as the brand new ‘real world’ years can be, we look forward to experiencing them with Kevin. I can't help but think of how close we came, so long ago, to not being able to enjoy any of these life moments of Kevin's. 

It's seemingly a 'story book' ending, but as life continues for Kevin, we're still watchful of the residual effects that may appear throughout his life, for having undergone such high doses of radiation and chemotherapy at such a young age. He needed to be 'artificially supported' to begin/complete puberty, he needed to repeat ALL of his childhood immunizations, and he's developing cataracts, he’s already done growing at 5’1” tall, but he’s a HUGE presence in his world already. Hopefully these residual affects will remain 'minor' in comparison, and he'll be able to continue his active, healthy, delightful life!

Thank you so much for the opportunity to share both mine and Kevin's stories with you.

Blister and Black Toe Nails

Before you read on watch this clip from the movie Run Fat Boy Run.

Black Toenails


Almost everyone who runs or walks a lot gets a black toenail. Getting your first one is a sign that you've moved your training into a higher level. While most runners blame a shoe that is too small, this is often not the primary cause. Certainly toe pressure from the shoe can make the toe hurt even more, but pressure from underneath seems to produce more black nails.


If a toe is under pressure from the shoe or a sock that is too tight or too thick, the sustained pressure, step after step, produces an impact or a friction problem between the toenail and the tissue surrounding it. When the tissue gets damaged, fluid accumulates. The red or black color is the result of a few blood capillaries that become broken in the process. The more fluid that accumulates, the more pain. The extra fluid, colored by some blood, accumulates below the toenail. When the pressure gets too great, the existing toenail will be separated from the new nail  which is located below the current nail. Even if it takes several months, the blackened outer nail will drop off, leaving the new nail below. Sometimes the pressure of the fluid, will warp the new nail, but it will get smoother as it grows out.
But most of the pressure that results in this "toenail injury" is produced by the regular action of the foot coming forward, thousands of times every 5K. Each time your foot swings forward, a little extra blood is pushed into the toe region due to the force of the foot coming forward. If you increase your distance regularly and very gradually, your toes will adjust to each new maximum distance and only complain when you extend farther. In a marathon training program, almost everyone gets at least one black toenail. Running faster than you should be running, at any time during a long run, will increase the chance of this injury.
Hot weather also improves your odds of getting one. When it's warm, your feet swell more than they would on cold days. Because there is more pressure, and more fluid, there are more black nails generated during the summer months.


You'll reduce the chance of a black nail if you ensure that you have enough room in your toe area when you fit your shoes. At least half an inch is needed, when you're standing in the prospective shoes (in the sitting position, the toes aren't all the way forward). If you've had a history of black toenails and summer is approaching (or here), you may want more toe room. When you add more room at the end, ensure that the arch of the shoe matches up with your arch. Also, run in the shoe before you buy it to make sure that your foot doesn't slide forward as you're running, which can aggravate the toe more than a tight toe box.
It's best to take no action on black toenails, if the pain is manageable. About 24 hours after the long or fast run which produced the problem toe, you can decide whether the pain is tolerable. It usually lessens each day thereafter. About 80 percent of the black toe problems are best treated by ignoring them. The damaged part of the nail is gradually pushed out, and the foot slowly returns to normal. If at any point you see the redness associated with infection, see a doctor.


If the toe hurts too much, especially 24 hours later, you should have the pressure released by a doctor.

Blisters

Blisters can seem like a small thing, but at the very least they can make your training extremely uncomfortable.  At the worst they can stop you from being able to walk or run altogether.  Read through the following information on how to prevent blisters and how to treat them if you get them.

Edited From Runner’s World.com

First Aid

If you have a large blister, drain it. If you don’t drain it, your blister will hurt, and it could puncture on its own, says Sheldon Laps, D.P.M., a Washington, D.C., podiatrist and foot surgeon.

To drain the blister, wash your hands, then wipe a needle with alcohol to sterilize it. Don’t put the needle in a flame, says Dr. Laps. You'll get carbon particles in your skin, he says. The carbon can further irritate the wound.

Once you've punctured the blister, carefully drain the liquid by pushing gently with your fingers near the hole. Then cover the blister with a tight bandage to keep bacteria from getting in.

You can take the bandage off periodically and soak your foot in Epsom salts (follow package directions) to draw out the fluid. After soaking, put on a fresh bandage. It’s a good idea to keep a bandage on until the skin tightens up again, Dr. Laps says.

If you've got a small blister, leave it intact. The skin acts as a protective covering over a sterile environment. Furthermore, if the fluid amount is small and you try to pop it, you could cause additional problems by making it bleed. Leave small blood blisters intact, also. Otherwise, you risk getting bacteria into your bloodstream.

For small blisters, cut a hole the size of the blister in the middle of a piece of moleskin, then place it over the blister and cover it with gauze. The blister will dry out and heal on its own.

A blister under a nail is best treated by a professional. If it’s under the base of the toenail, we take an electric file and drill a hole, Dr. Laps explains, adding, You never want to deliberately remove the toenail.

To prevent blisters, experts recommend:

• Moisten your feet. Just like sweaty skin, dry skin is also more prone to friction. Use skin creams and lotions liberally on a daily basis to maintain proper moisture.
• Choose blister-free socks. Synthetic socks wick moisture away from the skin. Cotton may be lighter, but it retains fluid. Socks with reinforced heels and toes also help reduce friction.
• Run with slick skin. Coat your feet with Vaseline or another lubricant before you run. Or use Second Skin, a padded tape that stays on even when wet. Both methods form a protective shield between your skin and sock.
• Double up. Wear two pairs of socks so the friction occurs between the two socks, rather than between the sock and skin. If your shoe now feels too tight, go up a half-size as long as your foot doesn't slide around, making blisters a possibility.
• Wear shoes and socks that fit. Shoes that are too small will cause blisters under the toes and on the ends of the toenails. There should be a thumbs width of space between the toes and end of the toe box. Your socks should fit smoothly, with no extra fabric at the toes or heels.

Coach Update for the Week of January 23, 2012

Hi Team,

I hope everyone is staying warm this week. In case you missed the Clinic at AthletiCo last week, below are links to the handouts that were given.

• A Guide To Core Strengthening 
• Core Strengthening Exercises
• A Guide To Injury Prevention
• Injury Prevention Exercises

This week's tips will focus on Core Strengthening. When your core muscles are in good shape you'll have a better race day.

Midweek Training
As a reminder, every participant should be following Block 2: Week 4 Workouts this week.

Group Training
Saturday, January 28th at 8:00 AM
Location: Busse Woods 0 mile Marker
Click Here for Directions on Google Maps
Shamrock Shuffle Beginning - 20 min
Shamrock Shuffle Advanced - 3 mile Tempo run
IL Full & Vancouver Full- 10 miles
IL Half & Vancouver Half- 6 miles
San Diego Full, Half, & North shore Half - 4 miles.
Pre Fall - 40 minutes

Look out for my Bright Yellow Car with the license Plate SDESHOW (Sideshow Bob...get it).

FYI: In cases of Snowfall the night before training and the roads at Busse Woods are not plowed in time, our alternate location will be the Ned Brown Prairie on Golf Road that is just east of Route 53/I-290. ALWAYS CHECK THE HOTLINE or the Coach Facebook page for location changes.

Core Strengthening

Become a Stronger, Leaner, Faster Runner and Athletic Walker with Core Conditioning
Adapted from article by Pete McCall and Caitlin E. Adams

Endurance athletes of all speeds and distances know, or at least have heard, that they should do cross and strength training to support, and even improve, their running and walking and to avoid injuries. Yet it is also true that the best way to become a better, stronger runner is simply to run or athletic walker to walk.  What about a cross and strength training routine that is specifically tailored to the demands placed on a runner's body? Core conditioning is a perfect solution. "Core conditioning" has become a buzz phrase in the fitness world. But what does it mean? How does it work? And how can you, the runner, use it to become stronger, leaner, and faster?
What is Core Conditioning? The "core" is the physical base upon which our running and walking, and all movement, relies. Core conditioning is a workout technique that focuses, as the term suggests, on the core of the body. Technical language that defines this region of the body abounds. But, simply put, the core is the foundation on which your body moves. Basically, it includes the muscles that attach to the pelvis, abdominals, and back. The job of the core is to provide stability and strength for the movement of the body. Runners must have a strong, stable base to operate in the most efficient way possible.

The body is a complex machine that constantly transitions between rest and movement. A well-designed core-conditioning program will condition the body to perform many activities. Core conditioning trains the body to stabilize, control, and produce force in a three-dimensional environment-reality-the way you use your body for the tasks of daily life. Much strength training done in a gym is derived from bodybuilding. Runners will not complement their running by training like a bodybuilder. While the art of bodybuilding requires a tremendous amount of focus, determination, and dedication, it is not the proper training technique for a runner. Runners don't want the bulk and added weight of big, sculpted muscles.

While core conditioning, in general, strengthens the body's foundation, it can also be geared to complement the motion of running. The essence of core training is based on the SAID principle: specific adaptations to imposed demands. In other words: "train the way you play." Core conditioning can be specifically tailored to a runner's cross and strength training demands.

Why is Core Conditioning Important for Runners and Athletic Walkers? Rotational and lateral movements are a major component of core strengthening. Runners primarily move on one plane, from back to front, but rarely train their rotational and lateral strength. The strength gained from some lateral, or side-to-side, motion adds strength and stability to a runner's body. And, though it might not be obvious, a runner's gait demands rotational strength and flexibility. Runners can lose the rotational range of motion and lateral strength if they do not condition them, leading to injuries such as iliotibial (IT) band syndrome.

You, the runner and athletic walker, can use core conditioning to give your body a solid foundation, giving your legs more strength and, consequently, increasing your running efficiency. The more strength the muscles connected to the pelvis-including the hip flexors, abdominals, internal and external obliques, and spinal erectors-have, the more solid the foundation of movement through your legs. After all, the pelvis, knee, and ankle joints all work in concert. If the pelvis is stable, more force will be applied from the foot to the ground upon foot strike. If the pelvis lacks stability, the force is not properly accounted for, and running will apply a tremendous amount of stress to the knee. Core training supports the efficient interaction of the ankle, knee, and hip. A smooth, strong relationship between the three joints is essential for runners and athletic walker.

Runners and athletic walkers should add some core conditioning to their routines, at least twice a week, to increase their running efficiency and avoid strain. And, yes, core-focused training will help you look good, too, by developing stronger muscles, more muscle tone, and a flatter stomach. You may already do crunches now and again, but crunches are only the bare minimum of core training. There are many exercises that will strengthen your core.

Watch the video on this link to learn how to abdominal brace and for some great beginning core exercises.

AthletiCo Core and Injury Prevention Clinic Handouts

Incase you didn't make the Core and Injury Prevention Clinic at AthletiCo I have links to the handouts that were given out.

Click on the PDFs below to read them.

• A Guide To Core Strengthening 
• Core Strengthening Exercises
• A Guide To Injury Prevention
• Injury Prevention Exercises

Coach Update for the Week of January 16th, 2012

Hello Team,

Mother nature flipped the switch to winter last week huh? Now that winter is in full swing this week's update will focus on training in colder weather.

As a reminder to everyone, this Wednesday Night at 7:30 PM we will be holding our injury prevention and core strengthening clinic at AthletiCo. AthletiCo is located in the Buffalo Grove Fitness Center (601 Deerfield Parkway in Buffalo Grove). Click Here For Directions.

Midweek Training

• As a reminder, every participant should be following Block 2: Week 3 Workouts this week.
• Don't forget about the Injury Prevention Clinic at AthletiCo located in the Buffalo Grove Fitness Center this Wednesday night. The clinic will start at 7:30pm.

Group Training

Saturday, January 21st at 8:00 AM
Location: Busse Woods 0 mile Marker
Click Here for Directions on Google Maps

Shamrock Shuffle Beginning - 20 min
Shamrock Shuffle Advanced - 3 mile Tempo Run
IL Full & Vancouver Full- 8 miles
IL Half & Vancouver Half- 6 miles
San Diego Full, Half, & North shore Half - 4 miles.
Pre Fall - 30 minutes

Cold Weather Walking and Running

Cold Weather Walking and Running

Article By Wayne L. Westcott, Ph.D.

Many warm-weather exercisers discontinue their training programs when the temperature drops below 40 degrees F. This is unfortunate, because heat-producing physical activity is well-suited for cooler weather conditions. When approached appropriately, most people can exercise safely and successfully when temperatures are in the 20s and 30s.

Of course, if you find cold-weather exercise aversive, you can always substitute walking through shopping malls, or running indoors on a treadmill. Stationary cycles, stairclimbers, rowers, and cross-country ski machines provide a variety of training alternatives for those who prefer to exercise in shorts and tee-shirts.

However, if you comply with a few basic training recommendations, you should be able to enjoy outdoor walking and running on all but the coldest winter days. But first, let's examine some misconceptions about cold-weather exercise that might otherwise limit your training sessions.

1. Breathing colder air does not freeze your lungs. In fact, by the time inhaled air reaches your lung exchange areas it is approximately body temperature. It is therefore not necessary nor recommended to wear scarves or handkerchiefs over your mouth/nose when walking or running.
2. Exercising in colder weather does not adversely affect your muscles, nor compromise normal walking and running movement patterns. Although sprint workouts are not advisable, you need not slow your standard training pace due to lower temperatures. Also, it is not necessary to reduce your normal training time/distance under most winter conditions.
3. Exercising in lower temperatures does not require several layers of clothing to maintain body warmth. A pair of sweatpants and a hooded sweatshirt should be sufficient for temperatures above 20 degrees F. Actually, wearing too much clothing can result in excessive heat accumulation and perspiration, both of which can have detrimental physical consequences.

So how should you prepare for winter runs and walks? Start with the assumption that the temperature is about 10 degrees warmer than it really is. This accounts for the extra heat you will produce as you begin to exercise. Of course the more vigorous the activity, the more body heat you will generate.

Keep in mind also, that your legs and trunk tend to stay warmer than your hands and head. A pair of gloves, mittens, or socks over your hands can make a big difference in your comfort level, as can a headband, stocking hat or hooded sweatshirt. Usually, a single pair of athletic socks is sufficient, as your feet benefit from frictional heat during walking and running. The choice between tights and sweatpants is largely a matter of personal preference. As temperatures decrease, I recommend the following progression of upper body attire.

• Above 50 degrees F: Short sleeve tee shirt
• 40 - 50 degrees F: Long sleeve tee shirt
• 30 - 40 degrees F: Short sleeve tee shirt and sweatshirt
• 20 - 30 degrees F: Long sleeve tee shirt and sweatshirt
• Under 20 degrees F: Short sleeve tee shirt and long sleeve tee shirt and sweatshirt

A good warm-up inside the house typically makes your first few minutes of outdoor activity more enjoyable on cold days. Several minutes of calisthenic exercises such as trunk curls, push-ups, knee-bends, and step-ups can increase your body temperature considerably.

If you are sensitive to breathing cold air, try to inhale through both your mouth and nose. Although nose breathing has a greater air-warming effect, most people can not get enough air through the nose alone to sustain fast walking or running. Breathing through both channels should ensure enough oxygen for exercise as well as warmer air temperature. By the way, keeping yourself well hydrated is helpful in this regard and for optimum physical performance. Proper fluid intake is no less important for winter exercise sessions than any other season. Be sure to drink ample water or fruit juices before and after your cold-weather workouts.

Assuming you are properly prepared, and neither overdressed or underdressed, your walking/running form and pace should be little different than during the rest of the year. However, when you finish your workout you should transition immediately into your cooldown activity and go inside for your concluding stretches. Standing around wet with perspiration in cold temperatures is not advisable, as this can result in quick cooling and tightening of your muscles.

In summary, an appropriate winter running workout may be approached as follows.

1. Check the weather conditions and temperature and dress appropriately. However, if the sidewalks/roadways are icy or slippery with snow, postpone your exercise session until they are clear.
2. Perform four to eight minutes of warm-up activity for your legs (e.g., knee bends), midsection (e.g., trunk curls), and upper body (e.g., push-ups).
3. Step outside and promptly begin your walk or run. Start slowly, and progressively increase your pace to the target intensity.
4. As you finish your training session, slow down gradually and continue with four to eight minutes of cool down activity.
5. Without stopping, go indoors and finish your workout with a few stretching exercises.

Note: Be sure to drink sufficient fluids before and after your training session.