Sponsors
Ashe Kids' Market

Come to Ashe County's twice a year Children's Consignment Sale. March 25 - 29th (half price day March 29th). Located at the former Fleetwood School on 221. Consignors and shoppers welcome! 877-8894

ashekidsmarket.com
Elect Diane Cornett Deal Clerk of Court for Watauga County
Diane has worked in the Clerk of Court's Office for 30 years under the Honorable John T. Bingham and  the Honorable Glenn D. Hodges.

She will serve all people with honesty and fairness.
Vote on May 4th for Diane Cornett Deal.
This ad paid for by "Citizens for Diane Cornett Deal"


Please visit Diane on Facebook
Marble Slab Creamery
Why settle for a boring sheet cake when you can have a sure-to-please ice cream cake from Marble Slab? Our cakes are perfect for any occasion. We offer custom cakes as well as several delicious varieties ready-to-go from our display freezer. Come in or call ahead (828) 265-1622.
www.marbleslab.com
Living Hope Ministries presents: Developing a Vision for a Championship Marriage
This workshop is designed to be interactive to help you and your spouse set course and direction to move forward with your marriage. We will explore benefits of a vision, provide tools to help articulate a vision and how to walk that vision out. For more info contact John Padgett at 828 773-2864 or
livinghopenc.org.
For sale

Bamboo flooring, 2500 sqft, 15 year finish, Honey Brown, $2.90/sqft. 828.682.7470 also Deltec kit home, ready to assemble, 2 story, 3BR, 2.5BA design, includes windows and doors. Call or write for details.

wnbeo1@gmail.com

Life Outdoors
Preserving the High CountryBirdingThe Garden SlugTake it OutsideHigh Country WaterfallsBrenda's Bloomin WildflowersDan's Starry SkiesHealth and FitnessIdeas?Life Outdoors Setup
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New Look, New Goal
by Ray Russell

Latest Update: January 29, 2010

The earlier posts about health and fitness can be found from the installment archive link above.

Dozens of people have asked that I publish a photo contrast of the old Ray (almost 230 lbs) and the new Ray (about 150 lbs) on the site. Okay... here it is (with my wonderful wife, Rhonda, a kindergarten teacher at Parkway School).

In a previous post, I said that it was important to set goals for fitness and nutrition (even if that goal is to maintain). Well, I have a new goal... To run the Boston Marathon, April 19, in about 3 hours 20 minutes. Thanks to the fine folks at Zap Fitness, I have a spot reserved in Boston. I have been training since the beginning of the year (after a few weeks rest from the Charlotte Marathon).

I'm longing for some milder weather. In marathon training, one has to make one long run each week (in addition to shorter runs 5 days each week). Those 1.5 to 2 hour runs are really tough in this cold. "You can't fake a marathon"; so I running in the cold and at the Wellness Center on treadmills these days. In fact, you'll find many runners around town every day in all conditions.

For good health, you don't have to run and you certainly don't have to run marathons. The key is to do something to get your heart pumping for 30 minutes, 5 days a week. Whether its running, walking, swimming, cycling, etc. Get out there! You'll be amazed at what a difference it will make over time.