September 1, 2023

Overview for this week.

1. This week we would like to start by congratulating Patty Hung who finished her thirty-seventh consecutive Boston Marathon at the age of seventy-seven this last April. Patty set the women's record for completing the most consecutive Boston Marathon's and is looking forward to breaking her record in 2024.

2. Dr. Fox has shared over 2 hours of video from his July 29th Workshop with us.

3. As we move forward with our series on disaster preparedness, we look at tsunamis and what people who live near a coast should do before, during, and after one.

4. Another hurricane, Idalia, is hitting, this time threatening southeast coastal areas in the U.S.

5. We look at artist Marc Bennett and his collage, “The History of the Star of David," that has taken on a life of its own.

6. We continue our series on The Chronicles of Narnia with two more titles: The Voyage of the 'Dawn Treader', and The Silver Chair. I confess that I haven't read them, but they are on my list.

7. Get your running shoes on for the Everybody Runs race coming up at Catalina State Park.

8. The El Tour de Tucson, is around the corner and it's time to get your bike tuned up and register for the ride. It's one of my favorites and I hope to see you on the road.

9. Indoor training is getting more and more popular for getting yourself tuned up, even with professional athletes.

10. In Wellness we share Harvard Health's thoughts on the benefits of adding fermented foods to your diet including a recipe for pickled vegetables.

11. The climbing world lost a legend this month. Ermanno Salvaterra died in a fall while he was guiding group of climbers in the Dolomites.

12. This week in the Pet's Corner we'll cover nutritional tips for the gourmet cat, from princess Fern.

Now, to this weeks Flock.

The Flock congratulates Patty Hung for her recent record-setting race. At 77, Patty finished her thirty-seventh consecutive Boston Marathon and has now completed the race more times than any other female athlete.

From: Runner's World, By: Kells McPhillips, April 21, 2023

On Monday, 77-year-old runner Patty Hung crossed the Boston Marathon finish line and became the first woman to run the Boston Marathon 37 consecutive times. She completed the race in 5 hours, 40 minutes, and 37 seconds, earning 11-minute splits during the first 5K and finishing at a 12-minute-mile pace.

Hung grew up in the Boston area but now lives in California. She started running in her thirties and took on her first Boston in 1987. Only after logging 26 Beantown races did she realize she might be able to collect a Boston hot streak like no other. Although the record posed a compelling challenge for Hung, she says it’s not why she continues to return to the starting line.

“Running gives me joy. It gives me purpose and time to be with my family,” said Hung, whose family joins her for the yearly race.

As promised, Dr. Fox has made video excerpts from his July 29th workshop available to the Flock. Below you can watch a total of more than two hours of his July 29th Workshop.

Hayward Fox Workshop Part 1 [41:25]

Hayward Fox Workshop Part 2 [1:21:29]

Dr. Fox will be offering a series of online classes beginning in September. Every class will have a teaching, a discussion, and a guided meditation. You will receive a written synopsis of the teaching and a recording of the guided meditation to practice between classes.

To receive up-to-date class schedule and registration information, sign up to Dr. Fox's mailing list at the Institute of Personal and Transpersonal Knowledge.

3. DISASTER PREPAREDNESS: Tsunamis

From: National Oceanic and Atmospheric Administration

Tsunamis are giant waves caused by earthquakes or volcanic eruptions under the sea. Out in the depths of the ocean, tsunami waves do not dramatically increase in height. But as the waves travel inland, they build up to higher and higher heights as the depth of the ocean decreases. The speed of tsunami waves depends on ocean depth rather than the distance from the source of the wave. Tsunami waves may travel as fast as jet planes over deep waters, only slowing down when reaching shallow waters. While tsunamis are often referred to as tidal waves, this name is discouraged by oceanographers because tides have little to do with these giant waves.

Tsunamis: Be Prepared and Stay Safe!

This fast draw video from NOAA explains how to prepare for and respond to a tsunami. If you live, work, or play on the coast, be prepared and stay safe! 

From: American Red Cross

A tsunami is a series of ocean waves caused by earthquakes, landslides, or volcanic eruptions. These waves can kill and injure people and destroy entire communities. Tsunamis strike as fast moving walls of water that flood, drain, and re flood the land for hours. Tsunamis can flood more than a mile inland. But we can take action to prepare. Prepare now to protect yourself and your loved ones.

Know Your Risk

• Tsunamis can strike any U.S. coast, but the risk is greatest for communities with Pacific and Caribbean coastlines. Coastal areas such as beaches, bays, lagoons, harbors and river mouths and areas along rivers and streams that lead to the ocean are the most vulnerable.
• If you live on or near a coast, find out if you are in a tsunami hazard zone.

Make Plans to Stay Safe

• Learn about your community’s tsunami evacuation plan. Some communities have maps with evacuation zones and routes. Know and practice these routes in the places where you spend time.
• If your community does not have a tsunami evacuation plan, identify a safe place at least 100 feet (30 meters) above sea level or at least 1 mile (1.6 km) inland.
• Be ready to move quickly to higher ground or inland. Don’t wait for an official alert.
• If you are near the coast, a tsunami could follow an earthquake. As soon as the shaking stops, move quickly to higher ground or inland away from the coast. Don’t wait for an official alert.

Understand Tsunami Alerts and Natural signs of a Tsunami

• There are two ways that you may be warned: an official tsunami alert or a natural sign of a tsunami. Both are equally important. You may not get both.
• A natural sign of a tsunami may be your first, best, or only warning that a tsunami is on its way. Natural signs include an earthquake, a loud roar from the ocean, or unusual ocean behavior, such as a sudden rise or wall of water or a sudden retreat of the water, showing the ocean floor. If you experience any of these signs, a tsunami could be coming. Immediately move to higher ground or inland away from the coast. Don’t wait for an official alert.
• Tsunami alerts are shared on local radio, television, weather radios, and other emergency alert systems. Understand the different alerts and what to do when you receive them.

Tsunami Safety Checklist - English

Tsunami Safety Checklist - Spanish

4. SEVERE WEATHER: Supermoon Raises Tides During Idalia

From Associated Press News, By Jeff Martin, August 30, 2023

A rare blue supermoon could raise tides above normal just as Hurricane Idalia lashes Florida’s west coast, exacerbating flooding from the storm.

The moon was closest to the Earth on Wednesday, the same day Idalia made landfall as a high-end Category 3 hurricane near Keaton Beach in Florida’s sparsely populated Big Bend region with maximum sustained winds near 125 mph (200 kph).

While a supermoon can make for a spectacular backdrop in photos of landmarks around the world, its intensified gravitational pull also makes tides higher.

From: Today.com

Hurricane Idalia made landfall on Florida’s Gulf Coast with intense wind speeds and the threat of a dangerous storm surge. NBC’s Gabe Gutierrez and Marissa Parra report and Al Roker tracks the forecast for TODAY.

Damaged buildings in the town of Horseshoe Beach, Florida.

credit: Cristóbal Herrera/EPA

From: The Guardian, BY: Matt Williams, September 1, 2023

Hurricane Idalia struck northern Florida on Wednesday, bringing damaging winds and torrential rain. It made landfall near Keaton Beach on Florida’s Big Bend during the morning as a high-end category 3 hurricane, bringing sustained winds speeds near 125mph (200km/h) and a storm surge of 16ft along Florida’s north-west coastline.

Due to very warm sea surface temperatures, the storm strengthened rapidly over the Gulf of Mexico to category 4 status, before weakening to category 3 as it made landfall. It brought extensive flooding as it passed through and damaged power lines, leaving thousands without electricity.

The Florida highway patrol attributed two deaths from car crashes during heavy rainfall to the hurricane. On Wednesday afternoon, Idalia had weakened into a tropical storm as it descended through Georgia and South Carolina. The storm moved across the coast of North Carolina through Thursday, bringing heavy rain and coastal flooding, before gradually clearing to the Atlantic on Thursday night.

5. ARTIST'S CORNER: Marc Bennett

Artist Marc Bennett with his "The History of the Star of David."

From: The Aspen Times, By: Andrew Travers, October 31, 2019

Artist Marc Bennett crafted his “History of the Star of David” as a gift to the Chabad Jewish Community Center on Main Street in Aspen, when the congregation’s new building was opening in 2014.

The work, which collages together 18 iterations of Judaism’s iconic symbol through nearly 2,000 years of history, has taken Bennett on an unexpected and gratifying journey since then.

In the past five years, Bennett has made variations of the piece for the Los Angeles Museum of the Holocaust, for Sinai Temple in Los Angles and crafted an interactive version for Steven Spielberg’s USC Shoah Foundation. His biggest commission yet is a massive outdoor 16-by-24 version, to be installed in the courtyard of a new cancer center at the Soroka Medical Center in Negev, Israel. (The artist is giving 10% of sales from StarofDavidArt.com to the hospital.)

“I never thought it would be more than this beautiful thing to celebrate this building,” Bennett said recently, seated beneath the 8-by-10-foot collage on aluminum in the JCC atrium. “But shortly after it went up, people started asking about buying them for their homes, for other synagogues, for museums. It kept growing and growing.”

6. BOOK CORNER: The Chronicles of Narnia by C.S. Lewis

In this week's Book Corner, we are continuing with titles from The Chronicles of Narnia series by author C.S. Lewis. This week we are featuring The Voyage of the 'Dawn Treader', the third published and the fifth book chronologically, and The Silver Chair, the fourth published and the sixth book chronologically. You can find more on the order of the book's publication, their chronological order and diferent orders that fans like to read them here.

Don't hesitate to share these tales with your friends, adults too. I recommend family reading nights for all ages. It's a great family activity.

A king and some unexpected companions embark on a voyage that will take them beyond all known lands. As they sail farther and farther from charted waters, they discover that their quest is more than they imagined and that the world's end is only the beginning.

The Silver Chair

By C.S. Lewis

Illustrated by Pauline Baynes

Through dangers untold and caverns deep and dark, a noble band of friends is sent to rescue a prince held captive. But their mission to Underland brings them face-to-face with an evil more beautiful and more deadly than they ever expected.

7. FUN RUNS: Everyone Runs - Everyone Walks

This Run & Walk is on my favorite trail in Catalina State Park.

September 24, 2023

From: Everyone Runs

Southern Arizona's Newest Trail Race was a big hit in 2022! 9.3 Miles on the Nature and 50-Year Trails. Your run begins with the Nature Trail, then to the Bridal Trail to the 50-Year Trail (2.7 miles up) and turnaround at the gate to go back down and off to the Bridal Trail to the finish. The 9.3 mile event is only open to runners. The 5k easy trail run is open to runners and walkers and will be run on the Nature Trail and Bridal Trail.

With your registration you'll enjoy our homemade Mexican breakfast, free professional race photos to download in any size, free shaved ice from AZ Sun Ice, quality finisher shirts in cotton and tech (male and female sizing), and overall and 5-year age group medals for 1st, 2nd, and 3rd place. Overall winners will take home free running shoes from Fleet Feet!

8. EL TOUR DE TUCSON: 40th Year

The 40th edition of the El Tour de Tucson is just around the corner. This year's tour has a race distance (103, 63, and 32 miles) for every level of cyclist. It's not too late to register, but the sooner the better.

2023 will mark the 40th annual edition of the Tour of Tucson, one of Arizona’s largest and longest-running participative events. Held the Saturday before Thanksgiving every year, El Tour is a fundraising ride that features nearly 6,000 cyclists of all ages and abilities from the United States and worldwide. Participants range from novice to professional as they ride the 100, 57, and 28mile rides. Fun Ride distances are 10, 5, and 1 mile bringing great options for kids and families. Main event routes feature beautiful landscapes of Tucson and Southern Arizona and the crisp, cool air of the Tucson winter. Of course, mountain ranges and the desert’s signature saguaro cactus are highlighted throughout the route. Course profiles range from flat to rolling or moderately hilly. The 28-mile route is mostly flat, which is great for families and ideal for first-timers and beginners.

9. TRAINING: Indoor Training

From: Triathlon Magazine, By: Kevin Mackinnon, March 4, 3021

Many Canadian triathletes find themselves doing a lot of their training indoors through the winter – cold temperatures and other inclement weather conditions make it a triathlon-training necessity, and often, with our busy schedules, we’re forced to get on our bikes before the sun comes up or long after it has gone down. There’s a lot to be said for incorporating indoor workouts into your program throughout the rest of the year, though, even without taking weather and timing into consideration.

Weather and timing, though, aren’t the only reason you might want to spend more of your time indoors. Indoor training can be an extremely efficient way to train. On the bike it means you can focus on your ride without having to worry about traffic, and you certainly won’t find yourself coasting down any hills – you’ll be pedaling hard throughout the session. You can also carefully control all the variables to ensure you’re getting the most consistency out of our sessions. That’s why so many big-name pros seem have embraced using bike trainers and treadmills as a regular staple for their weekly training programs

10. WELLNESS: Fermented Foods

Because fermenting is one way to preserve foods, many cultures have included fermented foods as a traditional part of their diets. It turns out that fermenting food has benefits that go beyond preservation and taste. Fermented foods are full of probiotics that contribute to good gut health. Be sure to click through at the end of this article to get simple and healthy recipe for Spicy Pickled Vegetable that anyone can make at home.

From: Harvard Health Publishing, April 19, 2021

Pickles and sauerkraut might not be the first examples that jump to mind when you think of health foods. But a growing body of research shows that a diet that includes a regular intake of fermented foods can bring benefits.

Fermented foods are preserved using an age-old process that not only boosts the food's shelf life and nutritional value but can give your body a dose of healthful probiotics — live micro­organisms crucial to good digestion.

The digestive tract is teeming with some 100 trillion bacteria and other microorganisms, says Dr. David S. Ludwig, a professor of nutrition at the Harvard T.H. Chan School of Public Health. Research today is revealing the importance of a diverse and healthy intestinal microbiome (the microbial community in the gut) because it plays a role in fine-tuning the immune system and wards off damaging inflammation inside the body, which may lead to conditions ranging from obesity and diabetes to neurodegenerative diseases. "It's a very exciting, dynamic area of research," says Dr. Ludwig.

11. IN MEMORIAM: Ermanno Salvaterra

photo: Ermanno Salvaterra Collection

Let's bow to one of the bests, Ernesto Salvaterra. Let this remind us all that one can never be too careful.

From: Outside Climbing, By: Federico Bernardi, August 31, 2023

Ermanno Salvaterra, the famed “Man of Cerro Torre,” died in a fall on August 18 while guiding the Hartman-Krauss (IV+/5.5; 600m) on Campanile Alto, in the Dolomites. 

Salvaterra had climbed the classic route dozens of times before, and was placing a cam when his handhold ripped from the wall. He fell 20 meters, passed the belay, and struck his head against the wall. His climbing partner, a client, rappelled down to reach him but could do nothing except comfort Salvaterra during his final moments. He was 68 years old.

12. PET'S CORNER: Fern's Cat Corner

Fern resides in Aspen, Colorado, a great town for a serious mouser. Fern loves to be on a high protein diet of pâtés, morsels, and shredded meats including chicken, beef, and some fish. The occasional Quail egg adds a bit of variety. She is fed three small meals a day and loves her lick mat.

Where’s my dinner?

In the winter, Fern enjoys watching Cat TV onYouTube.

Fern’s favorite YouTube channel.

blue moon was coming

excitement ever mounting

no disappointment

Don't Be Shy: Share Your Stories!

I'm looking forward to sharing more of your personal stories - oral, written, or otherwise, as we enter our second year. I'd so love to present them to The Flock, hit a mailbox below to share your story.

Holualoa Ed Fit Wellness & Culture 2

520-818-4433

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