The weekend is here. Wooo-Hooo!!!

    There will definitely be some running going on for me, but I've got a field trip planned before I enjoy one of those relaxing zen runs. Ha!

    I've decided I need to bring my shoes in for a check up at my favorite local running shoes franchise.  I am not sure if I should reveal the name of the business.  I don't want to ruffle any feathers about favoritism and free advertising.

    Suffice it to say, it's a business I've been patronizing for years.  They know their shoes, and they know my feet.

You see, I have a little problem with pronation. I'm being modest.  I have a big problem, really.  If any of you are similarly situated, then you know the wrong shoe can cause great discomfort and even injury.  Can I get an amen?

    There's nothing wrong with the fit of my running shoes.  I'm worried about their

I already know that it is important for runners to vary their workouts. Cross-train.  

The experts say it prevents injuries, keeps you from getting bored with running, and that it helps balance our muscle groups.  I get all of that.

Now that I am training again for the Komen NC Triangle Race for the Cure, I find that all I want to do is run.

I know that it's wrong.  The last thing I want to do is hurt myself,  but my mind seems fixed on building up endurance.

There are days I take a break from running on the treadmill or the green ways.   I do some strength training, the elliptical machine, and walking.  I don't like the stationary bike so much.  They're all okay, but that's it.  I don't love any of the cross-training exercises I do.

Do you?  When you're not running, is there any particular sport or exercise that you especially enjoy?

I'd like to know what lights you up.  There's nothing like

Have you joined Team WRAL, yet?

No? No?

Well then, I have some convincing to do!  The registration deadline is May 15th.

Here are the Top 10 Reasons to join Team WRAL:

10. You've always wanted to "do" Race for the Cure but didn't have a team. Now you do!

9. We're a team of co-workers, fans, families, survivors & supporters.

8. You want to meet people you've seen on television.

7. You want to meet people you've heard on MIX 101.5

6. You want to get free goodies at the WRAL tent.

5. You'll look awesome in our hot pink team t-shirt

4. Better chance of being seen on TV

3. Choosing the "Sleep In" with WRAL option will drive your friends crazy with curiosity and envy wondering who you're "sleeping in" with!

2.

Thank you, thank you, thank you!  To all of of you who submitted tunes to run to.

I am happy to say I now have some great music to help me go the distance of  at least 3 miles.  To call the compilation eclectic is an understatement! 

I downloaded the tunes on to my iPod and had more fun than usual today with my brand new playlist.

It was perhaps not the best  thing to do, given recent reports about high volume levels and iPods, but I had the music cranked up.  My philosophy on that is:  if I can't hear it, I can't feel it.

You can definitely survive long training runs and boring treadmill workouts, with fast music.

Hey, there are studies to back it up, too!

According to Ergonomics, quick tunes get treadmill users up to speed faster and keep them there. Woo-Hoo!!

Okay, so here's Pam's Playlist.  Just for grins, I've titled it Training Day. 

4 Minutes (Madonna and Timberlake)

Maxine (John

    Is it true?  Can what we put into our mouths actually prevent or reduce our risk of breast cancer?

    Well, if the results of some new medical studies are right, then doctors and chefs are finding they have more than a white coat in common!

    I recently spoke with Heidi Scarsella.  She is the dietitian in the new breast cancer survivorship clinic at Duke Hospital in Durham.   The focus of the center is on long-term survivorship (making healthy lifestyle choices, prevention of secondary cancers, and other illnesses).

    Here's what I got out of my conversation with Heidi:  taken all together, the accumulated evidence of hundreds of research studies all point in the same direction.  We can lower our risk of developing breast cancer by eating fruits, vegetables, whole grains, and beans.

    More to the point, Heidi has a lot of praise for the Mediterranean