THERESA: I've just received a shipment of www.bike-to-work.com water bottles, each containing a Clif bar (April doesn't like these, but I think they're tasty.) So how about if we do a recipe swap today? Share a healthy recipe to serve at a Memorial Day picnic this weekend, and I'll e-mail you to get your address so I can send you one of these items. I'll let you know when I've run out of water bottles!

Philadelphia's Wachovia Liberty Classic bike race is June 6. We asked racer Liz Begosh to tell us about this exciting race. Here's what she had to say:

While the finish is a flat sprint, the race winner must be a great climber. Last year, the winner, Lyne Bessette, broke away from the field on The Wall on the last lap.

THERESA: Just got back from an early morning run today with our excellent girlfriend YVONNE DENNIS, who is back from Africa and, after cycling some 2600 miles from Nairobi to Capetown, isn't even taking a week off from exercising! She is so inspirational! It was great to read about her adventures on her weblog (if you haven't taken a look yet, check it out!)

Yvonne didn't even own a bicycle a year ago (she was busy then training to run her first marathon, which she completed last October). Is this girl amazing or what? She has totally turned her life around through exercise. When I met her just five years ago, she told me she couldn't run a mile on the treadmill, and that under no circumstances would she run outside. But she got into a running routine, joined a gym, enlisted a trainer, became diligent about lifting weights and eating right, and now she's always up for a new challenge. And she exudes happiness and self-confidence. We are really proud of her!

JENICE: Yvonne, welcome back! I can't wait to hear all about your experiences. What was it like bicycling 100 miles a day, everyday? Your muscles must have been screaming. How'd you cope? What tricks did you learn about pushing yourself when you probably wanted to curl up beside a dirt road? You've gotta share, girflriend!

YVONNE: Thank you all for the warm welcomes home. It's nice to be among familiar routines and faces again. It might sound obsessive, but the reason I am back to exercising again so soon is for that sense of familiarity. Cycling did not provide the consistent high for me that running and lifting do. I would have some really super days of cycling but I would say at least half the time I looked at it as my job - assignment being get to point B from point A before dark.

The way I got through those work days is the same way I do here - put my head down and just do it. Take breaks when I need to for physical or mental reasons and then get going again. I am pretty easily distracted so the more I took my focus off the goal the harder it was to get finished. Plus, getting back on the bike was really tough on the knees.

Also, the most important thing every rider learned quickly was to go at your own pace. Rarely do two people ride the same pace on the same day. Some people attack hills with everything they have and love the feeling at the top. Plus there's ususally a descent on the other side of the crest. I, on the other hand, hate climbing. The only hills I like are the short ones.

In the very beginning of my tenure with the tour I would rarely get off the bike and rest along the way even though I was beat because I was worried about all the wrong things - not being too far behind the group, not being dead last, what people would think about my time.

That attitude got old fast. I just accepted the fact that I was not as skilled as most of the others at cycling and it would take time to get better. And, frankly, I wanted to stop sailing through Africa and actually see Africa; talk to Africans. I started stopping at roadside stores for sodas, even if I wasn't with another cyclist. I started to pull over if I saw something cool alongside the road. One late afternoon in Malawi, for example, I saw a bunch of women in beautiful dresses and headwraps spilling onto the street from some building. So I stopped, said hello and asked them where were they going. They were students and a few teachers at a girls boarding school and they were a delight to talk to. I took the name and of address one of the teachers and promised to send her a copy of the picture I took with them.

As for the distances I covered every day, most days were around 120k (about 74 miles). Lunch was always at the halfway mark so most days lunch was between 60k and 75k. In the beginning 20k an hour was about the fastest I could go. So 3-4 hours to lunch wasn't bad, building in snack and potty breaks.

If ever we had a day longer than about 150k there would be adjustments with the nourishment. Such as on the 193k day in Malawi - lunch was at 80, then there was another roadside set up at 140k. (I didn't ride that day, having gone my longest to that point of 150k the previous day).

My longest day, as I wrote in the blog, was 211k. That came 5 countries into my tenure on flat road with tailwind most of the day. In the beginning when Henry would tell us we were doing 140k or 155k, "but you should have a great tailwind" I would always think, how the hell does he know that; and so what, It's still 140k. But I can remember the first time I rode much faster than I thought I was going and realized the wind really was helping me along. Days with any combination of flat or slightly sloping roads, small rolling hills, winding curves and tailwind were the days I felt great and rode great. Distance stopped being the deciding factor to whether I was going to have a tough day. On the 211k day I was out from 7 a.m. to 6 p.m but not one minute of it sucked. Converesely, I can remember 80k days in Tanzania through the rocky, sandy, washboard off-road where I would gladly have ridden my bike into oncoming traffic, if any cars actually came down those god-forsaken stretches.

One of my favorite memories and proudest accomplishments was of the day I rode 140k to Ghanzi and finished at 1:06 p.m., which was my absolute best. Only one person who started after me that day passed me, and I smoked one rider who would previously always beat me.

As for how my body feels now and felt then as I went along. Quads would be sore of course as the day went along but stretching is ingrained in my head as a runner. And sore muscles I think most of us find strangely comforting - we know we worked hard when the muscles are screaming.

It was when my knees were screaming that I was miserable. Climbing was enormously hard on my knees. Sometimes I would take Ibuprofen. I would also ice them with cold cans of Coke when I got into camp and that would help temporarily. Drinking the Cokes also helped.

I hope this answers some questions but I would love to answer more. Many people have asked me in what way this experience has changed me. That's hard to say at this point. I might be able to answer that question if broken down into more specific categories. So ask me some questions, people :)

THERESA: Kimberly Garrison, one of our very own Girlfriends and one of Philly's most sought after fitness experts, is teaming up with Jim Hart of Hart Body to offer an eight-week fitness makeover contest that includes cardiovascular training, strength testing, weight and body testing, group fitness outings, cooking demonstrations, a supermarket tour to teach participants how to shop. Additionally, lifestyle counseling, pedometers, heart rate monitors, food and exercise journals will be incorporated in order to help individuals meet healthy goals to reshape their body and change their daily eating habits.

Kimberly has been hailed as a "model trainer" by Philadelphia Style Magazine and regularly shares her knowledge not only here at the Girlfriends Locker Room, but with the viewers of 10 NBC's 10 Show, Comcast CN8's Your Morning and in articles she's written for Philadelphia Metro and the Philadelphia Daily News.

Jim is a certified master personal trainer by the American Council on Exercise; he holds a Bachelor of Science in Exercise Physiology and Kinesiology is a certified massage therapist and nutrition and lifestyle counselor. He is also a member of the American College of Sport Medicine. In addition, he holds a Master of Chef degree from the Philadelphia Restaurant School. He has also penned two books, Fat to Muscle Challenge and the Ultimate Guide to Fat Burning & Muscle Building for Men Over 40.

Two participants that successfully complete the challenge will receive the ultimate makeover to go with their new body. Prizes include salon services by Jon Christopher Salon, apparel from Suzanne Roberts & Sparachio Men's, a gift certificate for fine dining at Pompeii Restaurant, spa services from Balance Spa & Fitness, fitness apparel from Sportsworks and much more.

Interested applicants should contact Kimberly or Jim.

On another note, this hot weather is making me sluggish about exercise, and to make things worse, I've been caving to one of my favorite cravings-- ice cream! Cold beer hits the spot when it's hot, too, I'm afraid. Any hints for staying cool without abandoning my fitness routine?

YVONNE: For staying refreshed without gorging all the time, I order water with lemon the second I sit down at a restaurant so I immediately begin filling up on that. Then the wait staff usually keeps filling you up without you even asking. But, I think we have to allow ourselves a cold treat in these times. Once a day is no crime if you are pretty active.

NOTE: Please see Theresa's explanatory note at the bottom of this page.

Kudos to Char Nolan, who will be participating in the Suzuki Rock and Roll Marathon in San Diego in just two weeks as a member of The Leukemia & Lymphoma Society's Team In Training. She's been doing this since 1998, working with Team In Training to raise funds to help stop leukemia, lymphoma, Hodgkin lymphoma and myeloma from taking more lives. She's been training diligently. "If I am not walking to the "Y" then doing a workout, I am at Valley Forge or Kelly Drive doing my workouts," she says. "When I wear my purple singlet, another walker or runner will shout out, "GO TEAM!" and from that vote, I can continue."

She's completing the Suzuki Rock and Roll Marathon marathon in honor of Steven Wright, the brother of another TNT participant, Janet Wright Waitkus. Steve lost his life Christmas week of 2003.

These Rock-N-Roll marathons sound so cool, with rock bands serenading runners throughout the race. Has anyone done one? Tell us about it! And if you like, you can make a contribution to Char's effort.

THERESA: Efforts are underway in California to ban teenagers from indoor tanning booths. If a bill now before the Legislature passes, California would be the first state to take such action. According to AP, "backers of the bill, including the California Society of Dermatology and Dermatologic Surgery, blame tanning salons for part of 1 million new cases of skin cancer diagnosed every year in the United States. The group cited 7,400 deaths annually from melanoma, the deadliest form of skin cancer." In related news, the number of smokers has dropped by 100,000 in New York City because of laws enacted to discourage smoking (higher taxes and banning smoking in bars and other public places). "In 2002, tax on cigarettes went from 8 cents a pack to $1.50 a pack; the following year, the city's law banning smoking in bars took effect. Mayor Michael Bloomberg and his administration also have supported cessation programs," AP reported this week. This all begs the question: When it comes to our health, is it the government's job to protect us from ourselves? And, while we're on the subject, do you think there is anything the government can or should do to get Americans to eat healthier and exercise?

YVONNE W: That's a good question. I like government intervention when it comes to smoking. The less secondhand smoke I'm subjected to the happier I am.

However, I'm afraid the government wants to regulate other areas (i.e. buying prescription drugs cheaper in Canada). I don't think anyone profits from that except special interest groups. I also don't want the government monitoring my personal life.

LAURIE: I think these two items are not the same. Second-hand smoke is harmful, too, so to ban smoking in public places protects people who don't choose to smoke. I support that, just as I support laws that punish drunk drivers. These are behaviors that could harm me without my choosing to participate in them.

Banning teens from tanning booths, on the other hand, seems like governmental intrusion. And also it seems pointless; what's next, teens aren't allowed outside when the sun is shining? They'd probably prefer that anyway, so they can stay inside and play video games.

THERESA: I have somewhat mixed feelings about laws that ban smoking from all public places. As a non-smoker, I love the idea of a world where there is no cigarette smoke anywhere, but I also can choose not to go to any bar or restaurant where patrons are allowed to smoke. If I owned a bar, I'd feel the government was intruding on my rights as a business owner by telling me that I must ban smoking from my establishment. I'd feel more comfortable if the government required bar owners to post signs on their outside windows stating whether they allow smoking, so I'd could make an informed decision to not go inside.

I do think that banning teens from tanning salons has merit for obvious health reasons, though I think parents are the ones who ought to be doing that, not the state.

LAURIE: You're right about the business angle; I, too, would be upset about the government interference. But how many times have you left because a place was too smoky? Maybe it evens out...

JENICE: I like the idea of banning minors from tanning parlors. Everyone knows that often it's the damage you do to your skin early in life that can cause you big problems later. It's the like the alcohol and cigarrette thing.

THERESA: Back to my question about government intervention regarding what we eat-- one move I would support when it comes to health is a ban on junk food from school vending machines. And I'm glad the FDA is requiring trans fats to be listed on food packaging along with other nutritional information. I'd love it if restaurants would post calorie counts on their menus, but I guess I don't think they should be required to do so by law.

THERESA: Get a load of the latest diet aid-- a new $400 dental device that forces you to take smaller bites! This device is not attached surgically or anything, so you can just pop it out of your mouth if you get the urge to snarf, say, a Twinkie all in one bite (and then another and another...) But perhaps if you spent that much money on something like this, you'd be likely to use it the way it's intended.

It is probably a good idea to eat slowly and savor every bite you take rather than idly gulping down mass quantities of food. Any hints for doing this without spending $400?

JILL: Omigod. This is absolutely PITIFUL. What's the point of smaller bites? It's smaller portions that matter, and you can eat a Twinkie with 20 small bites as well as two big ones. This seems to me a desperate device for people with too much money for their own good. (They should use it to join a gym!)

LAURIE: Well, I lost weight being forced to take smaller bites because of a bum jaw. Or was it fewer bites? Either way, I guess it works, but yuck!!! I think it's more effective just to not eat everything on your plate. Leaving a little helps me stop eating. I can just look at it and say, well, if I want any more it's there. It's a psychological cushion for me. Also, I try to remind myself I don't have to eat everything just because it's in front of me.

YVONNE W: I would take that over gastric bypass surgery.

LAURIE: Ha! Good point, Yvonne.

JENICE: When it comes to weight loss, people will try ANYTHING. I predict they'll sell.

DIANE: I put my food on my plate, sit down and take three deep breaths to bring myself into the present. I put my fork down after each bite. It works.

KIMBERLY: Oh boy. Here we go again. Another desperate quick fix. The only people this will be helping are the manufacturers and dentists selling the product. The bottom line is PORTION CONTROL, daily exercise, lifestyle change and behavior modification. In short, there is no quick fix.

THERESA: Is anyone else suffering a bit of a motivational slump right now? I was just talking to another Broad Street runner who said she's hardly run at all since the race (more than two weeks ago). I've only gotten out about four times since the race, not enough to keep my momentum going. I tell myself this is normal, but I hate to go too long without beginning to train for another big fitness goal. It's always too hot out, or raining or I just don't feel like it these days. Is anyone else (whether you ran Broad Street or not) feeling the same way? Advice, anyone?

APRIL: I agree wholeheartedly...I have run twice since Broad Street. I am lacking motivation in a huge way. I haven't had time.

DIANE: When you train for an event, your focus is on completing the goal; just like in life. When I have achieved a goal I have set my energies to, no matter what venue it is, I always feel a slight "depression" when it is over. I think of it as a grieving period. I no longer have that thing in my life that has driven me to achieve. I allow for that recovery time, however. It is the body’s way of asking for a break. Remember what a motivated individual you are and have faith that when the time is right, you will set your sights on your next achievement!!

THERESA: Diane, that is so inspiring! Thanks!

THERESA: Has anyone ever paddled in the Philadelphia Dragon Boat Festival? It's coming up Oct.2, and now's the time to start organizing your teams.

"We have almost 50 teams registered to date and can only take 100. We start training next week and go a week before the Festival," says Carol Lee Lindner, executive director of the event. A fundraiser for Fox Chase Cancer Center, the races are open to anyone, even people with no paddling experience. A registration fee of $1000 ($2500 for corporate teams) and $100 in pledges per team member covers registration for a team of 20 paddlers, one drummer and four alternates, three free practices with a coach, all the necessary equipment and a great day of racing to the beat of the drums on the Schuykill River.

Rules for a mixed team require that each team have at least 8 women. And if you'd like more than three practices, race organizers offer those for $200 a piece (just $10 a team member...) I've been to the festival as a spectator and it is a wonderful event. I would love to participate on a team.

Anyone else up for this? And anyone who's ever paddled in the races--- please tell us about your experiences!

LAURIE: I'm in!

JILL: I wanted very much to do this and was actually thinking of taking up rowing beyond this race. But I've heard that it's hard on your back and I have enough problems there already. But if you find out otherwise, I'd absolutely love to do this.

JENICE: If you can promise I won't drown, count me in. I've always wanted to try rowing.

KIMBERLY: I have never rowed before but the Dragon Race looks quite exhilarating. Several Dragon Race Team members train at 12th Street Gym because they have this special rowing machine. It is intense!

THERESA: It's Bike to Work week in Philadelphia and around the country. Check out local activities planned. And we'd love to hear tips from women who regularly bike to work about what you wear, how you cool off before you start your workday, etc. I have a cool little Bike-to-Work Week water bottle I'd love to send to someone who comments about this issue today... If we get lots of comments, we'll have a drawing at the end of the day to see who gets this. And check out bike-to-work.com to take the Shimano Commuter Challenge for a chance to win a free bike!

THERESA: I love these kinds of lists. According to Environmental Nutrition, a New York-based independent newsletter of food, nutrition and health, here are 15 "Superfoods" we all ought to eat plenty of:
Avocados, blueberries, Brazil nuts, broccoli, butternut squash, edamame, flaxseed, kale, kiwifruit, lentils, onions, quinoa, sardines, tomatoes and yogurt. OK, be honest, how many of you get enough edamame, flaxseed, or quinoa in your diet?

JILL: I get zero, unless it's cleverly hidden in other foods. And by the way, I thought avocados were full of fat and to be avoided. I just can't keep up. (What about garlic? )

LAURIE: I eat avocado a lot and try to use it instead of a fat thing, like butter or mayo on a sandwich or plain bread. Or I'll put it on some lettuce instead of any dressing, with a little lime juice on top.

JENICE: Laurie, that sounds delicious.

APRIL: I have tried flaxseed in a number of things and don't care for it. I do love Edamame. A few restaurants do it as an appetizer, they are fun! They also come in packages in the produce section where you'd find precut veggies and refrigerated salad dressings.

KIMBERLY: I eat plenty of the foods on this list and encourage you to do the same. If I were on a deserted island I'd be sure to take my flaxseed, blueberries, and avocados. I make a fruit and flax seed smoothie every day. I also get my edamame in for lunch or dinner with my avocado sushi rolls. Bon Appetit!

LAURIE: Hey, I'm still trying to get my daily sardine quota! This is a fun list. Quinoa is good - ever try it, guys?

JENICE: Is it just me or does anyone doubt that yogurt's good for you? That bovine growth hormone, animal milk thing concerns me.

LAURIE: I buy organic, which you can get in all the supermarkets now. I assume (and could be wrong) that hormones aren't in it.

THERESA: Check out these recipes from www.epicurious.com:

THERESA: Another reason to enjoy a bagel now and then: a low-carb diet can be hazardous to your mood. The Chicago Tribune reports that protein overload can leave women feeling grumpy, depressed and even contribute to bad hair days. Cutting carbs does a number on seratonin levels which help to keep us on an even keel. The story states: "Carbs are rich in B vitamins, which are important for skin, hair, eyes and liver and help normalize appetite and digestive processes and work to make neuro transmitters, keeping your brain and the rest of your nervous system healthy.

'When you get rid of a good source of B vitamins, it could affect the way you cope with stress,' says registered dietitian Dawn Jackson, an American Dietetic Association spokeswoman at Northwestern Wellness Institute in Chicago.

Laurie Kaplan, 20, of Washington Township, N.J., lasted little more than a week on her low-carb plan. It affected her mood, energy level and all-around health.

"I did get horrible mood swings and found that everything irritated me, and I am usually somewhat patient," she says. "I felt like I had horrible PMS."

A couple years ago when I tried to cut out carbs for a few weeks, I felt like I was climbing the walls with stress. It definitely altered my mood. Anyone else had a similar experience?

JILL: I recently read the same thing about what was called "Atkins attitude," people on low-carb diets who were cranky all the time. More confirmation that these extreme diets can do more harm than good. I'd rather be cheerful and a little chubby rather than skinny and snarling. Moderation in all things is the best way to go, and that includes a little pasta and a bagel now and then. (And chocolate every day needless to say.)

LAURIE: I agree, Jill. I'm thinking back about my forced low-carb diet of a few months recently because of my jaw problem, and it's hard to say whether I was grumpy more because of all the pain or because I couldn't eat bagels! I am still unable to eat bagels but not in as much pain so less grumpy. But I, too, believe in moderation as the best route. Including moderation in how you expect to look.

WENDY: Oh, heck yes! There is a REASON that we want to bury ourselves in cake when we are stressed out! I really wish Americans could own up to what eons of evolution have taught: A balanced diet, as low as possible on processed stuff, is what's good for you. And a treat every now and then won't kill you. Moderation! Yay!

Also, did anyone see the story about Atkins and South Beach diets being a very expensive way to eat -- about $20 more per week than the average American grocery bill? I will try to find it and post...

JILL: Not to mention the whole new industry of low-carb foods that have come out that are so ridiculously expensive. I bought low-carb pasta for my husband that was astronomical but I thought he'd enjoy it. I felt like a totally gullible American paying so much money for a box of spaghetti. Worst of all, it was inedible. It tasted like boiled strips of medical gauze. We dumped it. How stupid are we to buy into this silly stuff when all we have to do is eat less and exercise more to maintain our weight? But then, you can't build a multi-gazillion-dollar industry on common sense.

THERESA: Well, that gets into a whole separate issue-- the fact that much of the cheapest food in our society tends to be the most unhealthy. And unfortunately, people on the low-end of the income scale tend to be at especially high risk for obesity and resulting health problems, such as diabetes. It does tend to cost more to buy fresh ingredients, and a balance of vitamin-packed, healthy food, even if you're not opting for a low-carb diet.

KIMBERLY: Carbohydrates are the bodies preferred fuel and 50 to 60 percent of our calories should come from carbohydrates. That is complex carbs from fresh vegetables, fruits, and whole foods. Five to nine servings of fresh vegetables and fresh fruits should be the goal in addition to grains, nuts, beans, and other lean protein sources. Bagels are not the best choice because bagels are highly processed with little nutrition but high in calories. The average bagel these days has about 500-600 calories and that's plain before you put on cream cheese or what ever your favorite spread is. Get more for less by eating more locally produced produce and whole foods.

YVONNE W: I don't cook, so most of my food choices are made from what is the most convenient for me. However, I don't eat in fast food restaurants. I went into a McDonald's two years ago and didn't know how to order (I won't eat fried foods). I've since learned to order fish and a salad.

A friend took me to lunch on Mothers Day and he had eggs, home fries, bacon, toast etc. I had an egg white omelette with mushrooms, tomatoes, onions, and cheese and a bowl of fruit. I use to be very conscious of fat and calories in my meals, now I pay close attention the amount of carbs. I still eat too much, but I try to eliminate my carbs, especially after 3 or 4 p.m.

I was thinking about trying the South Beach Diet, just added it to my "FAVORITES".

THERESA: How much walking do you do each day? The U.S. President's Fitness Challenge urges us all to take 10,000 steps a day.

Bally Total Fitness notes that "you may think you’re meeting that goal handily because you’re always on the go, running errands and walking regularly. But the truth is, even a person who walks a half hour per day (an average of 3100 to 4100 steps) may not come close to the 10,000 mark.

To gauge how many steps you typically take in a day, the USPFC recommends wearing a pedometer (a device invented, incidentally, by another fitness-conscious president, Thomas Jefferson). Once the pedometer tallies your daily paces, you’ll know the next step to take: pat yourself on the back, or keep moving..."

Anybody ever used one of those gadgets? How do you all suggest adding steps to our daily routines?

JILL: This sounds like total nonsense to me, just one more unattainable goal to add to our list of stress-producing ideals. I walk thirty minutes on the days I don't work out at the gym. I may be short a few steps, but these people are short a few marbles. I hope I NEVER see anyone wearing a pedometer!

YVONNE W: I have to agree with Jill I think a pedometer is carrying things a little too far. I realize exercise is not always fun, but it also shouldn't stress you out.

KIMBERLY: I highly recommend the use of pedometers and most of my clients have found them to be helpful in them achieving their health and fitness goals. Most pedometers are small (about the size of a pager) and it clips right onto to your clothes.

THERESA: I just came across a fun piece that ran awhile ago in the Washington Post. The writer set out on an experiment: He quit exercising completely for nine days, and carefully tracked his caloric intake to make sure it did not exceed the calories he burned during normal, non-strenuous daily activities. The result? He lost weight, a couple pounds in the short term. The outlook if he were to continue this no-exercise lifestyle at the rate he's eating? As his column points out, he's likely to gain weight, because he'll lose muscle mass, which will slow down his metabolism.

The experiment is interesting, but even if weight control was not a factor, I would not want to give up exercise. As tough as it sometimes is, exercise provides so many other benefits beside helping me fit into my clothes-- stress relief, heart health, heightened energy and a sense of accomplishment. What do you think about this, girlfriends?

APRIL: That is so interesting because I did not run for a whole week or lift weights and actually lost 5 pounds. I know it is a bad weight loss though becuase I've lost muscle, even if it's not visible...

LAURIE: Exercising to lose weight doesn't really work unless dieting is involved, for me. I tend to eat more when I work out a lot -- or justify overeating. Now I'm more aware of this and try to stop myself. Overall, I think more these days of maintaining my strength and flexibility, and doing weight-bearing stuff for my bones (osteoporosis runs in my family) than I do strictly exercise.

I, too, have experienced weight loss when I stopped eating!

YVONNE W: I must exercise, although I will lose weight by controlling my calorie intake. I need exercise to increase my stamina and to remain strong and flexible.

JENICE: Yesterday's Race for the Cure was so inspiring. To see so many people - some of them in pink shirts which meant they are breast cancer survivors - out there running for such a great cause, made that 5K just fly by. Even though it was packed and I couldn't seem to stretch out my legs for all the other runners, I was pleased with my finish time. And what makes it better is that it was all for such a good cause. What did everyone else think? And what's the next must-do race? I need to put it on my calendar, so I'll keep moving.

THERESA: Dave and I both had fun at the run, although the streets were so jammed with runners, especially during the first mile, that we had to throw out all thought of setting a fast pace. We both agreed that it was a beautifully organized event. We didn't show up 'til 7:45, paid our money and signed up right there. There were so many volunteers that lines were no problem. And we collected lots of great swag at the end, and ate enough food to far exceed the calories we'd burned running! (Dave deemed the Wawa chocolate donuts the best he'd ever tasted and I thought the fat-free strawberry muffins were delicious!) The run drew about 40,000 people-- it was so great to sit on the Art Museum steps afterwards and look out at the crowd, all gathered for such a great cause.

THERESA: At Sunday's Susan G. Komen Race for the Cure, don't miss the Visions of Hope Traveling Breast Cancer Exhibit, which debuts at 7 a.m. at Eakins Oval, just as crowds are gathering for the run. Visitors can follow a pink ribbon carpet through the interactive exhibit. The journey includes:

An opportunity to share pictures and stories or words of hope and encouragement in the fight against breast cancer.

A scene from last year's Race for the Cure in Philly.

Another component allows participants to take a "swing" at the pink punching bag to represent the "fight against breast cancer." For each swing, AstraZeneca will donate one dollar, up to $5,000, for the cause via a local breast cancer charity. The AstraZeneca Visions of Hope exhibit is touring the country with its breast cancer exhibit to raise money for local breast cancer organizations.

The exhibit continues 'til 11 a.m. on race day.

In other race news, GMAC Mortgage employees and their families, including 18 breast cancer survivors, will form the largest corporate team gathering for the run. They'll be very visible at the race-- each of them will be wearing a hot pink hat with GMAC Mortgage logo at the back. The company is inspirational in its support of such an important event.

For more information about tomorrow's Race for the Cure, go to their site. See you at the race!

Posted 04:40 PM

THERESA: It's Friday, so let's give away some merchandise - I have a couple workout DVDs, including "Calorie Killer," from the Fast and Firm series and Yoga Journal's "Yoga Step By Step, The Total Guide to Beginning Your Home Practice," with Natasha Rizopoulos. Also, I have a box of Arnica samples from the Boiron company in Newtown Square, great for relieving muscle aches and reducing inflammation. So please comment today and we'll draw later this afternoon to see who wins this stuff.

Here's a news item that caught my eye. Krispy Kreme is feeling the pinch because of increased consumer interest in low-carb diets. The company today cut its earnings forecast by 10 percent, its first profit warning since going public four years ago, saying the popularity of low-carbohydrate diets has hurt demand.

Company CEO Scott Livengood said that the low-carb trend "had little discernible effect on our business last year. However, recent market data suggests consumer interest in reduced carbohydrate consumption has heightened significantly following the beginning of the year and has accelerated in the last two to three months."

Whether you're on Atkins or not, donuts are certainly not a cornerstone of a balanced diet. I'm no proponent of the Atkins diet, so I like to think some people may be choosing to eat oatmeal and bananas and skim milk for breakfast instead of donuts, good carbs instead of empty, sugary, high fat treats. While this trend isn't good for Krispy Kreme, it's gotta be good for the nation's health, dontcha think?

THERESA: Who's doing Susan G. Komen Breast Cancer Foundation Race for the Cure this Sunday morning? April, Jenice and I are planning to run! If you've been part of this terrific event before, you know how inspiring it is. Last year's race drew 34,232 runners and walkers to help raise money to battle breast cancer. Everyone is invited to participate in the 5K Run, 5K Walk or 1-Mile Fun Walk. If you haven't signed up yet, there is still time, and it's easy to sign up on the day of the race.

In addition to T-shirts, great snacks and other incentives, everyone who runs gets a Lilly Pulitzer bandanna. The Ford Foundation has commissioned Lilly Pulitzer for the second year in a row to design the bandanna and Silk Scarf for their 2004 breast cancer awareness campaign, "Get Tied to the Cause." The bandanna will debut Sunday in Philadelphia, and more than half a million bandannas will be distributed freely at races all around the country.

CBS 3’s "Women of Eyewitness News" (photo on the "CLICK FOR MORE" page) will be out in full force leading a line-up of local media personalities hosting the 14th annual Susan G. Komen Breast Cancer Foundation Philadelphia Race For The Cure. The race starts at 8:30 Eakins Oval at the Philadelphia Museum of Art. You can register or pick up your race packets at the start between 6:30 and 8 a.m.

THERESA: Love soda? Hate the carbs and calories? Soon you can enjoy "lite" soda that doesn't have diet soda's aftertaste.

The Associated Press reports that "Coke and Pepsi, trying to put more fizz into their soda sales, are about to launch new brands that taste like their flagship drinks but contain half the sugar, carbs and calories. Coke's C2 and Pepsi's Edge are to hit the market nationally this summer." Pepsi says a 12-ounce can of Edge has 20 grams each of sugar and carbohydrates, and 70 calories, compared with regular's 41 grams each of sugar and carbohydrates, and 150 calories.

I rarely drink soda, diet or not. It just seems like fake food to me. I prefer pure water, iced tea, sparkling water (with big chunks of lemon or lime) or V8 juice. But Edge or C2, with half the empty calories of regular Coke or Pepsi, are, I guess, a better option than standard soda. (We are still talking empty calories, of course.) I wonder if these new products will be a hit with kids.

Are any of you addicted to soda? Would you be likely to try these new products?

JILL: I try to avoid soda for all kinds of reasons, one of them the carbonation that leaches the calcium from your bones, or so I'm told. I think water is a much better idea. I drink it only when eating other garbage food like pizza, hoagies, etc. that don't go with water.

THERESA: Apparently, drinking lots of soda can contribute to osteoporosis, Jill.

JILL: Not to mention tooth decay and obesity.

WENDY: Geez, more attempts to engineer our food when simply NOT DRINKING SODA would do! I used to love it, cut it out of my diet because it's not good for me, and I really don't miss it!

THERESA: Now that this year's Broad Street Run is over, I'm resting up a little and trying to decide on my next goal. Whatever sport you choose, biking, rowing, yoga, dancing, running, etc., it's great to have specific goals in mind to keep motivated, don't you think?

Right now I'm trying to decide whether to make the huge time commitment to train for a marathon, or instead, simply begin training harder than I ever have to dramatically improve my speed and strength as a runner. I would love to cut time off my pace in the Philly Distance Run (half marathon) and Broad Street 2005!

Our good friend Yvonne Dennis is great about setting goals for herself. A few years ago, she couldn't imagine running 10 miles. Since then, she's improved her time every year she's run Broad Street. And last year, she ran her first marathon. Soon after she finished that, she decided to become a cyclist for the first time in her life and is now biking through Africa! I know she has it in her to become a triathlete, or anything else she decides to try!

How important is it for you to set goals when it comes to fitness? And after you achieve one goal, how do you go about deciding what challenge to tackle next?

JILL: My only goal fitness-wise is to get stronger and develop more endurance -- to lift heavier weights and stay on the elliptical machine longer, up to a point, of course. I don't approach fitness as something that I need to accomplish, but rather as something I need to maintain for long-term health. I think goals are great, but setting specific goals seems stressful to me, like subjecting another part of my life to push-push-push. I sure do admire Yvonne and would love to someday go on a bike trip, for instance, but it seems like too much work right now to try to plot that out. I'll have to settle for a Sunday ride on the bike path, probably forever.

LAURIE: I share Jill's philosophy. Ongoing fitness rather than a specific fitness goal seems to work better for me. Maintaining a healthy weight and muscle tone are the closest I come to goals for myself. But it's exciting to watch Theresa, Yvonne and others set challenges for themselves and meet them. I've done a lot of different fitness activities through the years and find that trying something new is a good motivator.

YVONNE W: I plan to join Tour D'Afrique next year '2005. Next week I'm going to focus on spinning classes and purchase a bike. I will continue circuit training, pilates, step classes and running (just not as much running). I plan to increase my stamina and hopefully work on mental toughness. I also think I need to develop a higher pain threshold.

So, I'll see what happens within the next 10 months.

DIANE: For me, it’s all about keeping a balance in my life. I try to listen to my body and engage in activity that feeds not only my physical health, but my mental and spiritual health as well. Right now, because I’m going through perimenopause, I need more aerobics than I ever have. So power walking has taken a place in my life and my husband and I are working towards a marathon goal. Along with that, I need to stay flexible, so yoga is an important part of the regime. Setting goals is really important to me. It is too easy to put fitness on a back burner if you don’t keep it a priority and goals are en effective tool to keep your physical health in the forfront.

THERESA: Highlight of the Broad Street Run for me-- just after I hit Mile 9, when I was SICK of running, a young woman sidled up next to me and said, "Are you from the Girlfriends Locker Room? I love your website! It's so inspiring!" Boy, that gave me the boost I needed to get to the finish line! So thanks very much to the woman in the orange T-shirt who said hi (just before she bolted way ahead of me!)

All the Girlfriends who ran the race (April, Julie, Jenice, Yvonne W. and me) had a great time and felt strong throughout. And the guys on our team did great too, including Publisher Joe Natoli, running the race for the first time. For results, check out today's Daily News or the Official Broad Street Run site. And here are some photos from the race...

What Broad Street stories do you all have to share? And for everyone who ran-- how are you all feeling today? And if you e-mail race snapshots to me today we'll try to get a few of those posted online also! CLICK below for some of our pictures.

Members of the Daily News team after the race.	A bunch of runners in the SEPTA station, plus Theresa's stepdaughter Jessie.
The Girlfriends with some really hot runners. 1st place male runner (center) is Julius Kibet. Women's winner (far right) is Maria Buseinei. Henry Kipchirchir (back) placed second.
Relaxing on the grass after the race.	Cool medal, huh?