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    The Missy Minute Blog


    Missy Kane's Fitness Programs

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    Fall Hikes, Bikes, and BUDDY'S Race all great ways to stay fit and healthy 

    There really is no bad season to hike around East Tennessee, and even the hot summer temps didn’t keep 30-40 folks from joining me and Legacy Parks for our Get out on Local Trails series. Hikes at House Mountain, the new, soon-to-be-open historic trails at Fort Dickerson, River Bluff and others were fun w/ lots of scenery. You can go to my blog at www.missyfitandfun.blogspot.com to see pictures and more info on these great local trails. Plus, www.legacyparks.org has good links to Knoxville city and Knox County trail and greenway maps. Thompson Cancer Survival Center provided us backpack-friendly sunscreen and Mornings with Fox 43 allowed us to promote and highlight this Get Outdoors program. I’ll continue to do occasional fall hikes but also will lead the ever popular Get on Trails with Friends & Missy hikes with Friends of the Smokies. These are every Wednesday in October and April and all the money goes to Friends of the Smokies.

    And for my joint health I like to combine a hike once a week and a bike ride, as biking builds other muscles around your knee joint, which has helped my “aging” knees. Tour De Tellico is a great ride that supports many charities in Monroe and Loudon County in September, then Turning Leaf Tour in October helps fund Casting for Recovery (a breast cancer survivors program). Their websites are www.tourdetellico.com and www.turningleaftour.com .

    I’m getting more involved with not only Knoxville Track Club (www.ktc.org) which runs the Covenant Health Knoxville Marathon and area races and trail events, but also encouraging folks to join Smoky Mountain Wheelman (www.smwbike.org). With both you get discounts to area running, walking, and biking events. They both also help charities around our area. I’ll be speaking at SMW meeting Sept 19th at Barleys, 7 pm.

    Then I always have BUDDY'S Race Against Cancer on my calendar in November. This year it will be Sunday, Nov. 10th at Worlds Fair Park and I’d love to get more folks on my team "TRAIN with KANE," so go to www.buddysrace.org to sign up. You can walk, jog, race 5k or 2 miles, or do a virtual event at home and still get your long sleeved BUDDY'S Race shirt and other coupons.

    You can still catch me weekdays on East Tenn. PBS (2) at 7 AM and also on Mornings with Fox 43 (Abby, Moira & Mike) on Tuesdays at 8:45 AM. Plus we've just finished working with our Biggest Winner team for the 2013 Covenant Health Knoxville Marathon  - you can still read their inspirational stories at Covenant Health.com/biggestwinner.

    If you would like more info on events or to be on my hike e-mail list or bike e-mail list call (865) 541-4500. You can find me on Facebook too!

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    Local Hikes great for Winter Workouts

    House Mountain off Rutledge Pike

    House Mountain State Park is often overlooked as a great destination for a challenging but short hike. You travel out Rutledge Pike past East Knox Elementary a few miles and look for a brown sign, "House Mountain State Park" you turn left and then turn left again after one mile (there should be a sign). They have improved the parking area and there is now a covered picnic area with "nice" porta potties. Most go up the west trail first (clockwise) and it is a pretty tough 3/4 mile climb to the west overlook but worth it. On a clear day you can see back into Knoxville and see downtown area etc. Then you head across the top towards the east side. After maybe half mile you'll see where you can go back down the mountain to the parking lot, but we go on and come to a great big rock more on the north side that is perfect for viewing rolling farmland. This is looking over the area where Three Ridges Golf course is and even a little past this lookout is another big rock where most the time you can find a nice American Flag posted. Then when you come back along that trail west you see the sign for hiking back down a trail (lots of zig zag) to your car. Unlike the Smokies dogs are allowed (leash) and my dogs and kids have a great time on this hike. If you would like to be on my local hiking email list call 5441-4500 and our call center can put you on the list. I am also on the Legacy Park board, and we are always looking for volunteers for events like the Adventure Race (april)where proceeds benefit our local trails and greenways. www.legacyparks.org is a good link to find maps etc.

    See you on the trails!

    Missy


    Lovely Hike Down Noland Divide - and Almost Dodged the Rain (Oct. 29.2010)




    Despite the weather forecast calling for 90% chance of rain and wind, we had over 30 hikers brave the weather and trek down from Clingmans Dome on Noland Divde Trail to Deep Creek. The really fast group made it to the Rocky Top Bus before the rain caught us.

    While it is long, we were pleasantly surprised that for the most part it was not too rocky and was decent/doable on the old knees. There was fog at the beginning, but by the time we got to the rocky ridge (8 miles down) for lunch we were blessed with some awesome views.

    A little female hunting dog enjoyed our company for much of the hike and we did call the owner at the picnic area to report where she was located.

    The colors were fantastic and looking down over Byron City was also a treat. The campground and picnic area was a nice destination and we were grateful that Friends of Smokies had arranged for Rocky Top Tours to provide a nice dry bus.

    Many thanks to our sponsors, the leaders like Ray Sellars, Jim Burbank and the rangers who GSMNP provided us on every Fall hike. And the Friends Staff of Holly (Tn), Holly (NC), Phyllis, Sarah, Regina etc were all great too. I’m already thinking of the spring hikes and will get with Jim Burbank, and Sarah soon to talk up a good list.



    Great new Ride in Townsend Tennessee (Oct. 26, 2010)

    Casting for Recovery is a program designed for Breast Cancer Survivors and every year a special event is held for these survivors including lessons about Fly Fishing. This nonprofit had its first biking fundraiser and it was a great first year event. The site was Townsend, Tennessee and there was a family 10-miler or 30-miler (more like 34, but more miles to enjoy) or a 50 (then some of the eager riders even added on to that). They had a great but partially challenging course in Walland and on some hilly farm area back in the Cold Springs area of Blount County.

    After our ride there was good barbeque from a spot right on 321 in Maryville (old gas station turned into barbeque cooking spot) and some nice silent auction items to bid on. Sitting with my hubby and friend Sharon Spezia we ended up also seated with a physical therapist from Patricia Neal and three docs (one already good friend). Tricia Erpelding was the PT, then doctors Mike Passarello, Kelly Rouse, and Kevin Zirkle. It amazes me how many docs from that hospital are avid cyclists. I’ve already been at events with Docs Dave Slutzker, John Cooper, and Darrell Thomas and nurse Jim Mead--- so I’m thinking we need to form a Regional Bike Club – ha!

    If you are a regional employee and would like to be included in Missy’s biking email list please email her at mkane1@covhlth.com or missyfitandfun@gmail.com .



    Despite Rainy Forecast Oct 20 Hike Ended Up Great (Oct. 22, 2010)

    Super hikes Oct 20th, even tho fogged in the first few miles. After meeting and working out car shuttles we took off and dropped cars at School House then started up in Cades Cove. A few of the long hikers started first and moved a car to Lead Cove area. But rest of us went up and down Crib Gap and enjoyed colors. It is a pretty good climb before coming back to Laurel Road. We hiked down Crib Gap to Turkey Pen Ridge Trail. That is where Ray and Regina and Phyllis led the regular hikers onto School House Gap thru great fall colors. The rest of us climbed up steep Lead Cove to Bote mountain and then to Anthony Creek Trail. Still a little foggy so many went back down to Cades Cove. A few of us kept up the steep climb to Spence Field but really the views are to the left of that close to Jenkins ridge where we saw some real live Cowboys !! ha



    Getting Ready for the Race (Oct. 20, 2010)

    While I’m excited about being this year’s co-chair with Hallerin Hilton Hill for BUDDY’s Race Against Cancer, I’m like a lot of folks who don’t run as much as the olden days due to older joints. The good news is that I find I can keep very fit in the fall with cross training on trails as well as on the bike. Many of my fitness workouts might only involve walking the dogs two miles or taping a few Fit and Fun exercise shows, or teaching a Covenant BodyWORKS class. However, I also manage to get in one or more longer workouts. These longer workouts are what can keep you fit and ready to participate in a 5k event, or take on a challenge of biking the Creeper trail or hiking to Spence Field. Our “Get on Trail with Friends and Missy” hikes had the good problem of filling up so soon that we had a waiting list. So Friends of the Smokies and I have updated the Hiking Recourse list of other hiking groups you can take advantage of.

    Besides the hikes, I’ve still been getting in mountain bike rides with family as the Tremont road in park is a great place to bike up, and a bunch of us are planning a Creeper Trail ride soon up in the Abington Area (on the old railroad bed, 36-mile gravel greenway) which is gorgeous ride. All of these bike rides and hikes will make the 3.1 mile BUDDY'S run/walk seem like a very fun doable event where we are raising funds for Thompson Cancer Survival Center outreach. I’d love to have more folks join my team, “Train with Kane,” and you can go to www.buddysrace.org to sign up.



    Hit the (Bike) Trail - Silver Comet and Chief Ladiga (June 14, 2010)

    Everyone knows I love to hit the trails any chance I get, so I jumped at the chance to help plan a fun getaway for some friends and doctors from Fort Sanders Regional, along with their spouses. Dr. Dave Slutzker (pulmonologist at Regional) and wife Dr. Mary Pat Collins (ophthalmologist by Parkwest) have known my hubby Jim and me for years. Dave coached our oldest daughter in soccer 10 years ago. He had seen my emails about bike rides and trips I take with friends and asked me to plan a weekend ride on the Silver Comet. Jim Mead (clinical nurse at Regional) and wife Karen joined us for a fun, two-wheeled road trip.

    The Silver Comet is a "rails-to-trails" paved route that goes from west Atlanta to the Alabama state line (60 miles), then the paved trail turns into the Chief Ladiga Trail headed to Anniston, Alabama, making the total nearly 100 miles long. And while we're all pretty fit, we knew that a shorter version would be our best bet in the muggy summer weather. We met up at Cedartown, GA Depot about 30 miles west of Atlanta and biked from there to Jacksonville, Alabama. With the heat in mind, we took plenty of water and sports drinks and stopped every 10 miles.

    Our first stop was at the state line, then we stopped in the little town of Piedmont at the depot. By then, we were ready to head to Solid Rock Café for some lunch.

    Passing over the state line on Chief Ladiga Trail.

    Even with temperatures above 90 degrees, they all agreed that biking is much much cooler than walking or jogging in the heat. And about half or ¾ of this particular trail has good shade. There were no cars, so the only scary part was seeing lots of creeping kudzu and a few snakes and turtles to dodge along the way. We biked exactly 40 miles to the front door of a hotel in Jacksonville with only 1.3 miles on the road and the other 39 miles on the bike trail.

    The small towns are so excited that this rails-to-trails is becoming popular that they’ll bend over backwards to make your stay enjoyable. They’ll give group bike rates at hotels - the Hampton Inn in Jacksonville was brand new and very nice to all the bikers. They let us take our bikes right up to our rooms! The hotel arranged a van to pick up the crew for dinner at Hero's, a good all-American type of place with good food. Before we left, I had the gals sit on saddles with me for a group picture (I kept bugging everyone by taking pictures all the time, haha).

    Sitting on saddles at Hero’s.

    Day two saw the group heading back the 1 mile route back to the trail and toward Cedartown. We stopped for breaks and to read little more about the old "Silver Comet" train that was a passenger train in 30’s-70’s along the route. Back in Cedartown we had lunch at Zorba’s, a great local spot. Cedartown the back way (Hwy 27 to Hwy 53, then onto I-75) is a pretty short trip of 3 hours and 10 minutes. And we all agreed it was worth the drive and effort.



    Summer Sun, Summer Fun - Let's get out and get fit! (May 25, 2010) With summer days' daylight lingering on till 9, it is the perfect time to add in some extra fitness activities like a hike on a local greenway or park trail, or a good bike ride. I'm leading some hikes thru the "Get Out" series w/ Legacay parks. We are calling the hikes "Run from the Sun with Missy Kane." Thompson Cancer Survival Center and I are teaming up to talk about skin protection outdoors. Even if you are not at the pool or sunbathing, you can still get sunburned. That can lead to skin cancer and even melanoma. So I'm bringing extra sunblock packets to give out to our hikers and remind folks that wearing a hat and using chapstick w/ SPF are important. We are fortunate to not only have the Smoky Mountains close by, but also lots of neat parks where there are trails to walk on. I.C. King Park on Alcoa Highway now has more trails that are super for biking and hiking. I'm leading a Fathers Day hike June 20th at 5:15 at that location and other hikes - like one on the new Cherokee Bluff Trails, June 23rd, and Hastie Park in South Knoxville on June 30th. For more info on area parks and greenways you can go to www.legacyparks.org.

    I really enjoy biking in the summer as it seems a lot cooler than walking to me. Going faster keeps the wind blowing on your face and body. That helps to keep you cooler, but I do always have a water bottle or two on my bike to stay hydrated.

    Many of the local bike shops have weekly group rides (Peddler in Fountain City, Riversports on Sutherland, Cedar Bluff, West bikes etc. are just a few). This summer, I'm teaming up with Cycology Bicycles in Maryville, a great supporters of "Teenage Fit and Fun w/ Missy Kane" (my summer show on ETPtv) and I love biking in Blount County. I help lead rides there on Thursday mornings at 9:15 a.m. The 2nd Tuesday of the month, I'm also helping host evening rides at 6:15 p.m. We bike 20-40 miles at varying speeds and there are lots of pretty routes to chose from.

    If you are just getting started biking, it's good to go to a local bike shop and "try out" a bike and get fitted properly. Then for starters hit local greenways like the 18-mile stretch of greenways through Alcoa/Maryville, Third Creek trail in Knoxville, or the new 10-mile trail in Knoxille are also good ones to begin biking on for safety. But once you are comfortable on the bike and can get where you can do an hour or two ride, it is a great way to see the beauty of East Tennessee, while burning calories. It also seems be good therapy for my ol' knees.

    If you would like to be on my hiking list or biking email list you can always send me an email through this website page and tell me which one you are interested in and I'll send you reminders about upcoming bike rides or hikes: mkane1@covhlth.com

    Yes, you can! Yes, we did! (March 29, 2010)

    Despite rain, sickness, and injury, more than 5800 people came to the start line of the Covenant Health Knoxville Marathon this weekend for a race to personal victory! Here are some early photos from the event...check back for more photos later this week!

    Team members were "glowing" at the Convention Center before the race. You gotta love the way reflective gear glows in the light of flashbulbs!

    Rain was in the forecast, but it held off till after the start pistol fired.

    Handcyclist Carly Waugh (in white) was fast as lightening. She was first place in women's division and came in second overall. Carly lost the use of her legs in an accident several years ago. She didn't let it get in the way of her love for an active lifestyle. She's now one of the top handcyclists in the country.

    Training partners Jason Shubert (left) and Alan Cheatham (right) smile for the camera before the start of the Covenant Health Knoxville Marathon. Little did Alan know, he was carrying a stomach bug. He tells us he started feeling under the weather around mile 11 and had to stop to walk some, but kept going till he made it to the finish line. The word "quit" apparently isn't in his vocabulary!

    Look who's waving at the camera at the start! It's team member Kevin Antoine. Hit with injury and then illness, we were saddened when we learned he wouldn't be able to run in the full marathon as he'd hoped. But, proving the "Yes you can!" theme, he signed up for the 5k and still got to finish on the fifty.

    After training for the half marathon last year, Sue Leaver told us she had decided she wasn't meant for running long distances and was going to stick with shorter races. She must have changed her mind because she was all smiles and success as she crossed the finish line this year.

    Team member Doug Young and his very supportive family enjoyed the Pilot post-race party at Thompson Boling Arena. Doug met his goal of qualifying for Boston with a finish time of 3:32.

    Michael Holtz WALKED the full marathon (26.2 miles!). You'll notice that the finish line banner has been removed and the frame is being taken down. Didn't matter to Michael. He was determined to go the whole distance, no matter how long it took. He used the marathon to raise funds for DetermiNation, the American Cancer Society's "nation" of athletes. He's pictured here with teammates Sharon Spezia (left), Lori Branch (center), and Coach Kane (right). And props to Lori - who finished the half marathon, then went back to finish the last leg of the full marathon at Michael's side.

    Bruce and Nancy Jones, team members for life, crossed the finish line in Neyland Stadium, then stopped for a finish line hug before heading to the Pilot Post-Race Party. Some marriages can "weather" any kind of adversity, even high winds and rain!

    Our theme for the marathon was "Yes, you can!" Yes, you can enjoy your just desserts after finishing the race!

    Here's a first, a marriage proposal at midfield. After running the full marathon, one runner escorted his unsuspecting girlfriend off for a ring and a little romance. Of course, our cameras were there to catch it all.

    Several of our team members made fitness a family affair, bringing kids and grandkids to the Covenant Kids Run the day before the marathon. Others volunteered and cheered.

    Congratulations to everyone who participated in the 2010 Covenant Health Knoxville Marathon and Covenant Kids Run! Also, thanks to the many volunteers, friends, and families who made this year's event a complete success.



    Marathon Training Update (Feb. 18, 2010)

    Yes you CAN - despite having coldest, wettest winter on record - ha. It has been tough getting in miles training for this year's Covenant Health Knoxville Marathon (half, 5k or relay) but that is why TEAM is so important.

    The Covenant Health Marathon Team trains along side the Knoxville Track Club/Health Shoppe training program and having 40-80 people showing up on Saturday mornings for an 8 o’clock training run helps us all get out of bed. And like Lola Alapo (our News Sentinel rep and "tweeter") says, "I really like the cold better as our bodies can exercise better when it is cold than when it is too hot." And during most every training run/walk, folks will start complaining at mile 2 that "wow I have too much on and need to take off a layer."

    Last weekend about half of our team showed up for the Strawberry Plains Half Marathon and 10k and either ran/walked the 13.1 mile distance or 10k/6.2 or volunteered for this big event.

    More than 600 folks were there and despite the sub-30 temps it was a great sunny, pretty day for us all.

    Kudos to Cindy Bunch for doing her first half marathon! She was able to walk/jog about a 13 min pace and has lost over 11 pounds since she started training w/ the team. Lynn Mayer won her age group for the half marathon and the Three Amigos (Doug Young, Alan Cheatam, and Jason Shubert) all did well in the half marathon. These three have not missed a Saturday training run or KTC event and all show up on Thursday evenings for their team strength training session w/ Chris O’Hearn.

    Nurse Sue Leaver (Parkwest) did her 2nd ever 10k w/ the last one being the 09 Strawberry Plains event and got through this one without near as much knee pain! We've been helping our team learn more about how flexibility and strength work to help us avoid injury and also knowing PACE is so important.

    One of my "Couch to 5k" mall walk participents, Jenny Whited, won the trophy in her age group (over 70) and is excited to see that you don’t have to run to do well in even a 10k - she averaged 13 minutes as a fast walker. She had a knee replacement last March.

    Carly Waugh was recently featured by media team member Beth Haynes on Live at Five at Four. Carly did her first handcycling event at last year's Covenant Health Knoxville Marathon is now becoming one of the best in the world. She won the Australian handy cling marathon in January and is hoping to be on the next US Para Olympic team. After her firefighting accident a few years ago, Patricia Neal Rehab Center helped her w/ getting back in shape and introducing her to wheelchair sports. Learn more about this amazing team member here: http://www.covenanthealth.com/?id=1706&sid=1.

    She too will be on the starting line March 28th for the 2010 Covenant Health Knoxville Marathon!

    Don’t let cold weather keep you in! (Jan. 4, 2010)

    Despite rain, sickness, and injury, more than 5800 people came to the start line of the Covenant Health Knoxville Marathon this weekend for a race to personal victory! Here are some early photos from the event...check back for more photos later this week!Team members were "glowing" at the Convention Center before the race. You gotta love the way reflective gear glows in the light of flashbulbs!Rain was in the forecast, but it held off till after the start pistol fired. Handcyclist Carly Waugh (in white) was fast as lightening. She was first place in the women's division and came in second overall. Carly lost the use of her legs in an accident several years ago. She didn't let it get in the way of her love for an active lifestyle. She's now one of the top handcyclists in the country. Training partners Jason Shubert (left) and Alan Cheatham (right) smile for the camera before the start of the Covenant Health Knoxville Marathon. Little did Alan know, he was carrying a stomach bug. He tells us he started feeling under the weather around mile 11 and had to stop to walk some, but kept going till he made it to the finish line. The word "quit" apparently isn't in his vocabulary!Look who's waving at the camera at the start! It's team member Kevin Antoine. Hit with injury and then illness, we were saddened when we learned he wouldn't be able to run in the full marathon as he'd hoped. But, proving the "Yes you can!" theme, he signed up for the 5k and still got to finish on the fifty.After training for the half marathon last year, Sue Leaver told us she had decided she wasn't meant for running long distances and was going to stick with shorter races.She must have changed her mind because she was all smiles and success as she crossed the finish line this year.Team member Doug Young and his very supportive family enjoyed the Pilot post race party at Thompson Boling Arena. Doug met his goal of qualifying for Boston with a finish time of 3:32.Michael Holtz WALKED the full marathon (26.2 miles!). You'll notice that the finish line banner has been removed and the frame is being taken down. Didn't matter to Michael. He was determined to go the whole distance, no matter how long it took. He used the marathon to raise funds for DetermiNation, the American Cancer Society's "nation" of athletes. He's pictured here with teammates Sharon Spezia (left), LoriBranch (center), and Coach Kane (right). And props to Lori - who finished the half marathon, then went back to finish the last leg of the full marathon at Michael's side.Bruce and Nancy Jones, team members for life, crossed the finish line in Neyland Stadium, then stopped for a finish line hug before heading to the Pilot Post Race Party. Some marriages can "weather" any kind of adversity, even high winds and rain! Our theme for the marathon was "Yes, you can!" Yes, you can enjoy your just desserts after finishing the race!Here's a first, a marriage proposal at midfield. After running the full marathon, one runner escorted his unsuspecting girlfriend off for a ring and a little romance. Of course, our cameras were there to catch it all. Several of our team members made fitness a family affair, bringing kids and grandkids to the Covenant Kids Run the day before the marathon. Others volunteered and cheered.


    I’m like most of you. When the temp falls below 35 I don’t feel motivated to get outdoors to exercise. But I have found that on those days if I have a group or a buddy to meet, once we get moving I warm up quickly and the cold doesn’t bother me.

    Last week the training group (KTC/Covenant Health Training runs sponsored by Health Shoppe) met at Runners Market in Western Plaza and it was a balmy 15 degrees! As the “Coach” I have to be there - but was pleasantly surprised to see many other folks driving up before 8 am. We ended up with over 60 people and most were dressed right (Alan, okay your bare legs must have been numb! Ha).

    I find that if I have some good thick running tights that are not too loose, my legs are fine with just one pair on. I also had some good double-ply socks on my feet. I always wear a “Wicking” shirt next to my skin and Saturday I had a turtleneck on (running blend) and a thermal type running jacket over the two shirts, one pair of gloves, and a hat pulled over my ears. I also like to wear scarves where if I need to on the first mile I can wrap up my chin/neck area. But after 1 mile I was comfortable enough to talk, take some extra photos and didn’t feel uncomfortable. I almost had worn a vest under my running jacket and I’m glad I didn’t as I would have been too warm.

    After talking a bit, drinking some extra water, and a few stretches, plus a few planks at RM, eight of us headed over to get bagels/coffee at Panera’s (I usually bring an extra shirt if I'm going somewhere immediately after a run on a cold day. If you sweat, you'll want to change into a dry shirt so as to not chill. But since I had worn kinda the exact right amount I didn’t have to change to stay warm).

    And the group all got in at least an hour of walking/jogging with some of us doing 6 miles (half group) and others 12-15 miles for their long training run of the week. If you want to join my team who trains with this KTC group go to www.knoxvillemarathon.com and look on the training page to see the location for every Saturday morning session. Rain or Cold we’ll be there! Let it Snow! (Dec. 7, 2009)

    Can you train in snowy weather? Yes, you can!

    Team members and other runners/walkers joined us on Saturday, Dec. 5 at New Balance Knoxville for a chilly training run. The weather outside was frightful - but beautiful - and made for a great training adventure. Many thanks to New Balance Knoxville and The Health Shoppe in Suburban Center for hosting our folks and giving us some great information for training.
    _____________________________________________________________________________________________________________

    Becki Wells Staley: Pushing herself...and two others! (Dec. 1, 2009)

    Members of the 2010 Covenant Health Marathon Team gather for a photo at Runner's Market on the first day of training for the marathon. The lady in the lower right hand corner (wearing red and accompanied by two adorable little boys) is Becki Wells Staley, a mom who knows the importance of pushing yourself to reach your goals.
    Becki Wells Staley is used to pushing her way through adversity. This mom of two grew up in the cold of North Dakota (her Dad is 100% Native American).
    She pushed herself in school and athletics and ended up getting a scholarship to the University of Alabama. She was known as one of the up and coming stars of the SEC.
    But with some coaching changes she knew she wanted to be coached by a stable person who would also help her mature into a great post collegiate runner and knew JJ Clark was the one who could do that. So she transferred to the University of Florida where Coach Clark helped guide her to 2 national NCAA titles and was the nation’s top collegiate miler.
    When she decided to make a running come back after graduation, she knew a good move for her would be to come to Knoxville. JJ Clark was now the head women’s track and field coach for the Lady Vols and had quite a few great post collegiate athletes training here.
    Becki also met her future husband Maurice Staley who played football for the Vols. They married and settled here in Knoxville and then had two boys within 12 months of each other, with the youngest one being 12 pounds at birth!
    So when the call came to sign up for the Covenant Health Knoxville Marathon she thought why not push herself to a new goal. She was more a middle distance runner but now thought she could run a marathon.

    2010 Marathon Team Member Becki Wells Staley joined me for some exercise on my Fit and Fun show recently. I look forward to seeing her and the other team members cross the finish line!

    Becki is still pushing. Not only is she pushing herself to meet new goals. Many of her training runs are done pushing her two boys in a double stroller!
    “The boys like it and also are learning, early on, that exercise is important to Mommy,” Becki says. ______________________________________________________________________________________________________________

    Marathon training is a walk (and jog) in the park (Nov. 18, 2009)

    2010 Marathon Team
    What a perfect day to kick off the 2010 Covenant Health Marathon Team! We had 32 team folks show up at Runners Market and heard from Jason Altman (Covenant Health Knoxville Marathon director) and Physical Therapist and former team member Mark Conley.

    After I went over a few suggested workouts, Tonya Stoutt Brown (our team manager) talked about some important dates for Live at Five @ 4 appearances, etc.
    We headed down to Sequoyah Park with WBIR videographer Jerry Owens and still photographer David Luttrell (who we even captured in some pictures!). Sunny skies and 65-degree weather made a perfect backdrop for our first team event. We told the team members they wouldn't have a training run that day, but they got plenty of running in for the cameras.


    David Luttrell (l) and Jerry Owens (r)

    We have couples training, folks in their 60’s -20’s, a mom and daughter duo, plus several alumni team members who were so excited to be on THE TEAM again.

    Among our many great team members is Carly Waugh – one of the nation’s top hand cyclists, living right here in Knoxville. She plans to compete again this spring in her second Covenant Health Knoxville Marathon.
    To help bring it all together, we had a couple of great teen team assistants: Zach Thomason and Patavia Lowery of Knoxville.

    Team Assistants Zach Thomason and Patavia Lowery

    We plan to train along with the Knoxville Track Club on Saturday mornings at various locations. You can log onto www.knoxvillemarathon.com to find out where we train each week. Coming soon: You’ll find us on Facebook and Twitter!
    Note from the Team Manager:

    That’s right, Missy – what a great team! Covenant Health puts together a team every year to serve as ambassadors for the marathon and inspiration for East Tennesseans to get physically active. We have an amazing blend of people on the team this year and from the moment they sat down together for the first time, they became friends and partners.


    Team Manager Tonya Stoutt-Brown (r) with videographer Jerry Owens and Team Assistant Zach Thomason

    But the team isn’t exclusive. Anyone is welcome to join us on Saturday mornings as we train together with the Knoxville Track Club.
    If you need a new fitness goal – or a new challenge – check out these training runs. Our team members will be there with big smiles on their faces to run or walk alongside you. We have team members who are brand new to running and team members who are marathon veterans and they’d all love to see you cross the finish line on March 28, 2010 in the Covenant Health Knoxville Marathon!
    Think you can't cross the finish line on March 28? Our team says.....Yes, you can!

    ____________________________________________________________________________________________________________________________ Bike Trip Good for the Soul...and Sole of Foot (Nov. 10, 2009)


    Since my bout with melanoma I have had to think of ways to be active without putting a lot of weight on my left foot. So I’m grateful that I can still bike and for a few weeks used a recumbent bike 20 minutes a day to keep up a little fitness. But gradually I was able to use my mountain bike and then even my road bike with my clip in biking shoes. So a few weeks ago a group of friend I call the “Crazy 8’s” did a fun bike trip on the Silver Comet Trail outside of Atlanta.

    I found out that due to the flooding an area of the trail there is a closed, so we drove down from Knoxville and asked at the local Silver Comet Depot where to begin. While they were nice, we realized after getting our bikes off the car at the parking lot that we were right where the trail is closed! So we asked for help and navigated in a little traffic around the closed area and found the trail. We had a glorious day but started a little late. I had a yearly doctors appointment and since I tell folks to get those yearly tests I didn’t want to cancel it so we got to the trail around 3 pm. We biked around 40 miles and it was so pretty and the colors were at peak. But we also found a ranger guy who said “ooh yall are biking soon on the hilliest part!” And he was right which slowed us down a little which also meant we got to our stop (Cedartown) after dark! Good thing a few of us had headlights and tail lights to help us get through the little downtown to our hotel. A few walked up the side walk the last ¼ mile to the hotel and I managed to figure out a way for a ride up that last hill w/ buddy Lisa Raegan.
    We stayed in an inexpensive but clean Holiday Inn Express and walked to dinner at Zorba’s, a locally owned place with some great food! We had such a great time with lively talk that we may have run off the tables next to us. Our last “Crazy 8” Beth MacDonald drove in that night after work and met us at dinner so we could (almost all) get a ride back up the hill to the hotel.

    The next day was just as pretty and we had all day to bike now which was good as we girls like to stop for pictures, food and of course shopping. We stopped at a little town called Rockmart and it is very cute. Frankies is a great restaurant I’d read about. Frankie is a cute lady/owner who likes to take pictures with all her biking patrons. And we had to check out this darling consignment shop next door and even bought bags/jewelry reading glasses then had to figure ways to strap them on us or our bikes to make it back ha.



    We had a special birthday dessert day for our buddy Sharon Spezia who turned 60 and doesn’t look near my age of 54! We made it back to the cars with just one small problem of flat tire on Carol Osborne's bike, but we all had a fun, fun time ! Yes, getting together with friends for some fun and fitness was a perfect get away for my soul and sole of my healing foot!
    Cool weather and hiking - a great combination! (Oct. 26, 2009)

    When the weather turns brisk, it's a great time to take your workout to the trails. Insects are less of a bother, the cooler weather makes hiking more comfortable, and after the leaves fall off the trees you get a whole new view of nature. Here's my hiking checklist: Hiking boots Your hiking boots should be well broken in. That means you should have worn them for a couple of weeks before hitting the trail on your hike. I don’t recommend sneakers because they can be slick on the bottom and that makes them dangerous. Water 2 standard, 16-ounce water bottles for a day-long hike. Remember to sip the water throughout your hike. Don’t gulp it down too quickly. Food
    You want to bring food if you’ll be hiking during mealtime, of course. But you also need to pack some snacks to nibble on along the way. When you exert a lot of energy, you deplete your glycogen stores…etc… Extra clothes
    Hiking’s no fashion show! But it’s important to be prepared. An extra jacket in case the weather turns cool, an extra pair of socks in case you find yourself wading through a stream or slogging through a rainy day…etc… First aid kit Sterile wipes, tape, bandaids, aspirin – you can use an alcohol-based hand sanitizer to clean wounds…etc., Cell phone Many ridge tops now have coverage. Turn your cell phone off while you’re hiking.
    A good map and a good plan
    Plan what you’ll do if you get separated from your hiking party, where you’ll meet and what time. Never get off the trail and never approach wildlife. Whistles can be helpful.
    Lots of enthusiasm! :)
    A 10-minute screening saved my life (Oct. 20, 2009)

    It sill seems strange to say I’ve got cancer. But in early September I got that call from my dermatologist and friend Dr. Kimberly Grande (Skin Wellness Center) that she had found that the small spot on my foot was indeed melanoma and we needed to act on it.
    I didn’t really get upset. I just felt a little numb, knew God had a plan, and I also knew I needed to do what Kimberly told me to do.
    I got in to see Dr. Greg Midas at Thompson Cancer Survival Center two days later and kept working that day. I didn’t tell my husband till our 8-year-old went to bed.
    Again, big things (parent’s death, etc) seem to be the things God allows me to handle better than when I can’t find my car keys for two hours. Sure, I was nervous and had questions, but I also knew that God was in control and would lead me (and my family) through it.
    Dr. Midas and his nurse Tina were really great and to the point about what we needed to do. He said we’d have to take out a big part of the bottom of my foot and he wanted Dr. Jay Lucas in on the surgery (a plastic surgeon - to get my foot to work functionally, etc.).
    Dr. Midas said he had done many oncology surgeries on his patients. Then we talked and decided to ask for the mapping test where Dr. Midas and Vista Radiology staff at Fort Sanders Regional would inject a small, radioactive speck in bottom of my foot. Yikes! That was the ouch part of the test - but the guys helped me through it and I squeezed one guy’s arm to death (ha). But it showed what “map” the lymph nodes would take from that spot on my foot. The path could be seen on a monitor and they showed me the process as it went along. This took about 3 hours. It helped to then show Dr. Midas where to pull some lymph nodes to see if the melanoma had spread. Then at 5:45 pm (yes, these docs work late don’t they?) I was put under to have the two docs do their thing.
    Dr. Midas removed the lymph nodes then Dr. Lucas performed a skin graft on the other upper thigh area and started digging on the bottom of my foot. And yeah, medicine has improved so much that I never got sick after surgery (and I used to always get sick) and went home at 10 that night. Then was the waiting time. That was on a Thursday and Dr. Midas said he would get results back from the lymph node test on Monday. But again God kept me calm and my family and friends prayed and kept us busy with folks coming by with food and cards.
    Then on Monday – Hooray! PTL! - the news came in that they had not found any signs of cancer spreading. But the first time I saw the bottom of my foot from taking a picture with my Iphone it did scare me, like, “Wow that looks like a shark bite,” and to think the spot was so small.
    Back in early June I had gone to Dr. Grande for my yearly skin exam. She and partner Meredith Overholt have spoken to my Get on Track w/ Missy walking classes, and I have had Meredith on my Missy Kane Fit and Fun show in the past. After talking to them I knew that I’d better get a skin test with my fair skin outdoor lifestyle. I have had small lesions cut off, but when Kimberly said “Oh, put up your feet” to check the bottom of my soles, it was then that she saw a small spot.
    I at first thought it was a blood blister and told her I never had felt it or seen it before. She froze it BUT said, “Missy if this doesn’t go away in a month you need to come back. These can be serious.”
    So every now and then over the summer I’d look at it and I’d think, “maybe it is going away,” then, finally thought, “no, it is still there.” I called in late August and saw Dr. Grande in early September. She did a biopsy.
    I’m now walking slowly and even biking, and it has only been little over 3 weeks since my surgery. So my hope is that my story may help others get the yearly tests they have been putting off. Whether that is a full body check at dermatologist or mammogram, colonoscopy if you are the age - even the fittest of us can develop cancers and even in weird places like the bottom of your foot. And while this type is not caused by sun, and more common in African Americans and Asians than Caucasians, I got it.
    I also am glad that I work for a company like Covenant Health that offers many types of free screenings through the office I work for, The Center for Community Health, and we need to get the word out for folks to take advantage of these screenings.
    This time when I go to the Buddy’s Race against Cancer I can be with the Survivors who have inspired me in the past. Now I hope to be an encourager to get those physicals and screenings even when you think you are too busy. A 10-minute screening saved my life.

    Missy Kane’s Summer Fun Tips

     

    (June 26, 2009)

    Summertime is a great time to get outdoors with your kids. Covenant Health fitness expert Missy Kane offers these tips to make the most of the warm weather months while children are out of school.

    1. Take supper outside - Statistics say that children who eat in front of the TV or computer pack on more pounds than kids who don't. Summer is a great time to get them far away from these distractions. Pack a picnic and eat outdoors.
    2. Plan some after dinner entertainment - Leave the dirty dishes behind and take the kids outside for some fun after meals. Riding bikes, playing catch, and catching fireflies are all great ways to get active.
    3. Park yourself at the park - If your family entertainment usually revolves around a video store and a box of popcorn, change it up for summertime. Our many local parks offer bike trails, playgrounds, and sports fields just waiting for families who want to have fun.
    4. Drink up - When children become lethargic or edgy, they may be suffering the effects of dehydration. Instead of giving up and heading indoors, try giving them a drink of water and ask them to stay and play for "a little while longer."
    5. Be prepared - Carry a small first aid kit to treat bug bites and boo-boos immediately so you can keep having fun.

    Get Ready for Summer (June 8, 2009)

    Covenant Health fitness expert Missy Kane is running toward summer at full speed.

    What else would you expect from a former university track coach, past Olympic runner, and Pan American Games medalist?
    “Sweet, sweet summertime,” Kane sighs contentedly. “I love it ‘cause I’m an outdoor gal.”

    Fresh off of Covenant Health’s spring hiking series and a fitness walking program sponsored by Covenant Weight Management Center, Kane is gearing up for the warmest months of the year with a special summer goal.

    “To inspire young people,” she states with determination. “To show them that exercise can help them feel better about themselves and influence their health and weight for a lifetime.”

    These days, it seems you’ll find children in front of a television or a computer in the summertime more than playing outside. The inactivity combined with a diet of processed snacks and fast food meals has contributed to an alarming rise in the rate of childhood obesity and juvenile diabetes.

    Family Fit Tips
    Kane has paired up with WVLT reporter Kiley Yarbrough to promote a list of Family Fit Tips for summer. The two women became friends during Kane’s walking program at the Covenant Health kiosk in West Town Mall earlier this year. Both are busy moms who lament their lack of time for exercise. However, both are committed to raising fit families.

    Kane jokes that she often refers to herself as the “Bag Lady,” because she keeps a bag in her car with running shoes, an extra t-shirt, water bottles, and anything else she might use to exercise when she’s pressed for time.

    “We are all so busy with running errands, kids, and work,” says the mother of two. “I’ll squeeze in a walk near my seven-year-old’s school right before I pick her up, or head to a local park and jog/walk 20 minutes between speaking engagements. Getting in even a short workout is better than none.”

    Kane points out that kids don’t spend long summer days running and playing freely in the neighborhoods the way their parents and grandparents did as children. That could be due, in part, to adults’ concerns about their safety. So Kane and Yarbrough are telling parents to make getting outdoors a family

    They encourage family outings to local parks, outdoor picnics, and vacations that are planned around what kids can do instead of what they can see. In addition, these moms on the move tell parents to keep healthy snacks on hand and cut down on sugary drinks.

    Teaching Teens
    While Kane and Yarbrough are both mothers of young children, Kane has also faced the family fitness war on another front. She knows what it’s like to be the mother of a teenager, which presents a new set of challenges.

    Kane believes teenagers need a reason to exercise. It’s seldom enough to tell them to “go outside and play,” especially if they aren’t interested in athletics. Forcing them to shoot baskets or play catch can make some teenagers downright miserable.

    “My daughter and her friends have been very active in running track and that’s kept them fit and having fun,” Kane says. “But taking part in organized sports isn’t every teenager’s cup of tea.”

    With those teens in mind, Kane is bringing back her Teen Fit and Fun show on ETPtv this summer. It’s a ramped up version of the popular fitness show underwritten by Covenant Health. Teen Fit and Fun features only teenaged guests with lots of talk about getting active and living life to the fullest in summertime.

    “We schedule Teen Fit and Fun a little later in the day because I know teenagers love to sleep late during the summer,” Kane says.

    The show will air Monday through Friday at 11:30 a.m. in June and July on public television.

    “It’s about knocking down barriers to fitness,” Kane says. “You can’t exactly say it’s too early to exercise, because the show is on four and a half hours later than my show for adults. You can’t say it’s too hot outside to exercise when you can exercise in the air conditioned comfort of your home.”

    Kane encourages viewers to go at their own pace when they watch the show. She also emphasizes that regular visits to a pediatrician or family physician should be part of every child’s fitness plan.

    “We have a lot of great doctors at Covenant Health with offices in nine counties,” Kane says. “Just go to covenanthealth.com, click on Find a Physician, and type in the service area where you live.”

    Physicians may also be located by calling the Fit and Fun hotline at (865) 541-4500.


    Summer Safety Tips (May 29, 2009)

    Awareness about critical safety issues during the summer months can make the difference between having a wonderful vacation to remember and having a vacation that turns into a nightmare. Use the following tips to have a healthy, happy summer:

    1. Apply sunscreen 30 minutes before going outdoors regardless of whether it’s sunny or cloudy.
    2. Stay out of direct sunlight between 10 a.m. and 4 p.m. when the sun’s rays are the strongest.
    3. If using a bug repellent, read the label to make sure it contains less than 10% DEET, a broad-spectrum insect repellent.
    4. Apply repellent to clothing instead of skin to minimize DEET absorption.
    5. Learn CPR.
    6. Never swim alone.
    7. Never leave children alone near the water.
    8. Never drink alcohol while swimming or boating.
    9. Check your first aid kit and make sure missing, used or expired items have been replaced.
    10. Drink plenty of water!
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