Our City Plantation: February 2023

THE DONOWAY CENTER PANCREATIC CANCER SPECIALISTS

FEATURED ON PAGE 14

Miguel Rodriguez, MW Rolando Morell, MW

Otoniel Jimenez, NP

Jennifer Garcia, NP

Laviniu Anghel, MD

Felicia Bahadue, MD Maria Fernandez, MD Catalina Granada, MD Jonathan Weiser, MD

Anabel Sanabria ,RN

Lissette Porras, Nutrition

Lorena Canelon, NP

Jeanette Hernandez, NP

David Guerra, MD

Claire Smart, NP

OF CONTENTS

PUBLISHERS

Christy & Terry Jaillet publisher@ourcitymedia.com

MANAGING EDITOR

Christy Jaillet

ART DIRECTOR

Tom Rowe

GRAPHIC DESIGNER

Alana Brodie

ADVERTISING SALES MANAGER

Nancy Koval nancy@ourcitymedia.com

ACCOUNT EXECUTIVES

John Brodie, Denise Caligiuri, Adrienne Collins, Mariem Garcia, Caleb Furlong, Carlos Medina, Kenny Rodgers, Silvia Silva

CONTRIBUTING WRITERS

Jon Duka, Terry Jaillet, Dr. Robert Donoway, Dr. Micheal Cohen, Andrea L. Jakob, Mayor Nick Sortal ADVERTISING INFO sales@ourcitymedia.com

VISIT US ONLINE ourcitymedia.com

954-306-1007

400 Sawgrass Corporate Parkway Suite 200C • Sunrise, FL 33325

GOT NEWS? EMAIL THE EDITOR! editor@ourcitymedia.com

THE BEST IN COLLEGE PREP

Celebrating Black History

February is Black History Month, also known as African American History Month. It is an annual observance in the United States and Canada that celebrates the achievements and contributions of black individuals. First recognized in February of 1926 when historian Carter G. Woodson and the Association for the Study of Negro Life and History announced the second week of February as "Negro History Week."

Over the years, the celebration expanded to an entire month, and in 1976, President Gerald Ford officially recognized Black History Month. "I call upon the public and the press to recognize the important contributions of black history in the history of the United States," he said.

But the history of Black History Month extends even further back. In 1915, black community leaders in Chicago held the first "Negro History Week" to coincide with the birthdays of Abraham Lincoln and Frederick Douglass. Organized by a group known as the "Committee of Ten," which included prominent figures such as W.E.B. Du Bois, Mary McLeod Bethune, and Carter G. Woodson.

Since its inception, Black History Month has been a time to recognize and honor the countless black leaders and activists who have made significant contributions to society. "A people without the knowledge of their history, origin, and culture is like a tree without roots," said Marcus Garvey, a Jamaican-born black nationalist leader.

As we celebrate Black History Month, it is essential to remember and recognize the struggles and triumphs of the black community. It is also a time to reflect on our progress and the work that still needs to be done toward racial equality.

Sincerely,

FEBRUARY 1

All-Star Hockey Festival

The NHL All-Star Weekend returns to South Florida! Residents are invited for a day of activities at the Panthers IceDen in Coral Springs. Outdoor activities open to the public: music, food trucks, games, street hockey, bounce houses and more. Learn to skate (register in advanced)

4:45 - 5:45 pm. Public skating 6:00 pm till 9:00 pm. Hosted at the Florida Panthers Ice Den, 3299 Sportsplex Drive. For info visit www.panthersiceden.com.

FEBRUARY 2-5

Saint Demetrios Greek Festival

Celebrate the largest and happiest party given by Greek Americans in Fort Lauderdale. Come to the Fort Lauderdale Greek Festival to be fed, entertained, and enlightened about Greek culture and heritage. Visit all the booths and try delicious, homemade foods and pastries. In the true spirit of “Filoxenia,” that is, hospitality, we welcome you and pray your stay with us will be enjoyable.

Thursday: 5 – 10pm, Friday: 12 – 11pm, Saturday: 12 – 11pm, Sunday: 12 – 7pm. Hosted at St. Demetrios Greek Orthodox Church, 820 NE 14th Ave. For more info call 954-467-1515.

FEBRUARY 1

STOMP

STOMP is explosive, provocative, sophisticated, sexy, utterly unique and appeals to audiences of all ages. The international percussion sensation has garnered an armful of awards and rave reviews, and has appeared on numerous national television shows. The eight-member troupe uses everything but conventional percussion instruments – matchboxes, wooden poles, brooms, garbage cans, Zippo lighters, hubcaps – to fill the stage with magnificent rhythms. Hosted at the Coral Springs Center For The Arts. Scan the QR code for tickets or more info

FEBRUARY 3

Rock the Park

The 2022-23 Rock the Park Concert series are free, outdoor, live musical events held on the first Friday of every month, November through April. The events take place at Plantation Central Park’s ball fields, located at 600 Central Park Drive. Each event features live music by a local band and food trucks. The trucks start serving at 6:00 p.m. and the music begins at 7:00 p.m. No dogs allowed. Participants are encouraged to bring their blankets and/or lawn chairs to set on the lawn while they enjoy tunes outdoors. This month features Bruce Springsteen tribute band B Street Band.

FEBRUARY 4

Yoga in the Park

Get your weekend stretch in with FREE Yoga in the Park every Saturday! 9:3010:30 AM at Jim Ward Park, 301 NW 46th Ave. No registration required! For more information call (954) 452-2510.

FEBRUARY 8

Hump Day Food Trucks

Skip the cooking on Wednesday evenings and instead pick up delicious food at our Drive-Thru Food Truck Event! From 5PM - 9PM every Wednesday you can stop by Volunteer Park and order food from a variety of food trucks. Volunteer Park, 12050 W Sunrise Blvd.

Now’s the Right Time

Terms and conditions: O er redeemable only when customer purchases a qualifying Generac PWRcell Solar + Battery Storage System from an authorized Generac dealer* and registers the PWRcell Solar + Battery Storage System on Generac.com. O er not available at retail, wholesale, or e-commerce businesses where Generac PWRcell Solar + Battery Storage Systems are sold. Refurbished products are excluded from this o er. PWRcell Solar + Battery Storage System must be installed and activated in order for the customer to be eligible to receive the Ecobee Smart Thermostat. Proof of purchase along with other documentation may be required to be submitted to receive this o er. Individual prices may vary. Generac reserves the right to modify and/or rescind this o er at any time without notice. O er valid only on qualifying purchases made in the United States (excluding American Samoa, Guam, Northern Mariana Islands, Puerto Rico and the U.S. Virgin Islands) and Canada. Customer has 60 days from the day of PWRcell Solar + Battery Storage System registration to redeem their o er for an Ecobee Smart Thermostat.

FEBRUARY 14

Valentine’s Day

Happy Valentine’s Day! Celebrate with someone you love! The holiday is named after Saint Valentine, a Christian saint who is believed to have been martyred for secretly marrying couples in ancient Rome during a time when marriage was forbidden. Valentine's Day is now celebrated in many countries around the world, although the way it is celebrated can vary significantly from place to place.

FEBRUARY 17

Michael Carbonaro: Lies On Stage

Best known as the star and executive producer of the hit series, THE CARBONARO EFFECT, Michael Carbonaro has also headlined incredible stage performances. Now he is back with a brand-new show which will continue to showcase his unmatched blend of humor and charisma along with brand new illusions which will amaze audiences of all ages. Hosted at the Coral Springs Center for the Arts. Scan the QR code for info or tickets.

FEBRUARY 17

Movies in the Park

Catch a movie outdoors at Volunteer Park! The City of Plantation Parks & Recreation Department and Baptist Health present “Movies in the Park”, a series of FREE movies shown at different parks on the third Friday of every month November 2022 - February 2023. The gates open at 5:30 PM and the movie starting at dark. The movie that will be showing in February is Encanto (PG | 1 Hr. 49 Min.). Families can bring their lawn chairs and blankets to set out in their space and there will be light snacks, candy and drinks available for purchase (cash ONLY). For more information please call (954) 452-2510.

FEBRUARY 24-26

86th Annual Orange Blossom Festival, Parade & Rodeo

Hold your horses and come on down! Join your neighbors and help The Town of Davie celebrate the 85th annual Orange Blossom Festival. Events will take place at the Bamford Sports Complex. There will be a parade, concerts, Kiwanis Pancake breakfast and so much more. For more info scan the QR Code.

FEBRUARY 25

James Taylor & His All-Star Band

James Taylor is the archetypal singer/ songwriter, who helped create the template for the troubadour style that dominated the 1970s. When he brings his blend of folk, pop, rock, and soul influences to the stage, it's Broward it will be like a part of history is unfolding before the crowd, with enough tuneful energy to generate some major goodtime vibes. Hosted at the Au-Rene Theater at The Broward Center for the Performing Arts. Scan the QR code for info & tickets.

FEBRUARY 20

Presidents’ Day

Presidents Day was originally established in 1885 to recognize the efforts of the United State’s first President, George Washington. It was later broadened to recognize President Abraham Lincoln and now all of our Presidents. The Federal Holiday is a good time to reflect on civic service.

THE DONOWAY CENTER

Pancreatic NanoKnife Tumor Ablation for Advanced and Oligo-Metastatic Pancreatic Cancer

If you are being treated for advanced or oligometastatic pancreatic cancer you may want to contact Dr. Robert Donoway at ATLAS ONCOLOGY in Hollywood, Florida.

Dr Donoway is using multi-modality therapy combining Pancreatic NanoKnife Tumor Ablation with chemo-immunoradio therapy to treat advanced stage cancer patients from around the world after they have stopped responding to standard of care therapy and have been left with few options for further treatment.

With over 32 years of experience performing pancreatic surgery in south Florida, Dr Donoway recognized that because of late diagnosis, up to 85% of patients treated for pancreatic cancer already had metastatic disease at the time of diagnosis. This fact limited the benefit many patients might receive from pancreatic surgery, which is problematic as surgery has been long held to be the only reproduceable therapy for cure; whereas in reality surgery is currently more likely Palliative in almost 80% of the cases.

Recent evidence shows that when even advanced disease is treated aggressively in an integrated approach, incorporating NanoKnife surgery with chemotherapy and now supplemented with immunotherapy, long-term survivorship can be achieved, especially when compared to chemotherapy alone.

Dr Donoway has been a pioneer in the use of pancreatic NanoKnife, especially for complex cases. During the past decade, patients from around the world have traveled to benefit from this

groundbreaking treatment by Dr Donoway, which is FDA approved. Dr Donoway also treats other advanced cancers, such as liver, Breast, and sarcomas, using NanoKnife Surgery based on its FDA approved guidelines. Patients experience a brief recovery, which means the patient can start chemotherapy and radiation that much sooner.

Dr Donoway feels that “we are long overdue to revise our approach to treating Pancreatic Ca. The treatment history been largely unchanged for over 80 years and has just broken the 10% five year survivorship barrier. Only thru thinking outside the box will we accomplish the positive. Otherwise, all we’re doing is confirming Einstein‘s definition of insanity.”

Dr Donoway is involved in ongoing research in identifying the best chemo-immuno therapy and sequencing to be used along with Pancreatic nanoKnife/IRE . Dr Donoway states, “the results so far have been very encouraging and we have begun using it for other select cancers. Among his longest survivors are now patients over nine years without evidence of cancer recurrence. In the past, without IRE they would have lived a little over a year, and so this technique opens a whole new avenue for treating those eligible patients in a more targeted fashion.”

Dr Donoway has presented his results of pancreatic ablation at the recent annual meeting of the American Pancreatic Association. For more information about Dr Donoway and the pancreatic IRE/NanoKnife program call 954-986-6366 or visit www.atlasoncology.com

Robert B. Donoway, M.D., F.A.C.S., F.S.S.O.

Surgical Oncology & Pancreatic Surgical Oncology

Specializing in Cancer of the Pancreas, Liver, GI Tract, Sarcoma, Adrenal, Thyroid, Parathyroid, and Melanoma. Laparoscopic and Image Guided Cancer Surgery, IRE/NanoKnife for NonResectable Pancreatic and Liver Cancer.

Dr. Robert Donoway is a Board Certified Sloan Kettering trained Pancreatic surgical oncologist, who received his MD and surgical training at the University of Pennsylvania. At Sloan Kettering he was the General Motors Pancreatic Cancer Research Fellow. Dr Donoway is a former Director of the Memorial Regional Cancer Center (now the Memorial Cancer Institute) and Chairman of the Cancer committee for the Memorial Healthcare System as well as a former Chief of Surgery and Surgical Oncology at Memorial Regional Hospital in Hollywood, South Florida.

Dr Donoway served on the Board of the American Cancer Society and Gildas club. He has also served as past president of the American Cancer Society Broward chapter and serves on the board of trustees of the Ancient Spanish Monastery.

Dr Donoway is active in the The American and International Hepato-Pancreatico-Biliary Associations, The Pancreas Club, Society of Surgical Oncology and the American Pancreatic Association. His accomplishments include being the first surgeon in Florida to perform radio frequency ablation as well as laparoscopic major liver resection. He is the former recipient of the South Florida Health Award for use of micro-endoscopy for the detection of early stage breast cancer.

Dr Donoway has been repeatedly named to Top Doctor‘s in America by Castle Connolly. Dr Donoway is one of only a few international surgeons performing advanced multi-modal pancreatic and liver ablation therapy for non-resectable tumors.

Robert B. Donoway, M.D., F.A.C.S., F.S.S.O.

Medical

Director,

ATLAS ONCOLOGY:

Institute for Pancreatic Ca IRE NanoKnife Ablation

Former Medical Director Memorial Cancer Center (Now- Memorial Cancer Institute)

Board Certified

HIT THE ROAD AT THE 13TH ANNUAL Tour de Broward

If you’re a cyclist, a runner, or a walker take your passion one step or one mile further by spending your Sunday morning exercising with a community that has the same pastime. For a decade, members of an active community have been benefiting their health, while benefiting the health of the many children and families at Joe DiMaggio Children’s Hospital (JDCH).

The 13th Annual Group Tour de Broward will take place on March 6th at Miramar Regional Park from 7:00 am-1:00 pm. Participants can choose between 50K or 100K bicycle rides, a 5K run or a 3K walk. There will also be the sports-themed “Power of Play Kid Zone” which will provide healthy, fun activities for children ages 13 and younger. Registration fees range from $15-$50 depending upon the event one signs up for and the sign-up date.

This year’s event has already raised more than $500,000 for South Florida’s largest pediatric facility serving Broward, Palm Beach, and northern Miami-Dade counties.

“Philanthropy is an important part of the growth of our hospital and Tour de Broward is a fun way for people of all ages and abilities to help ensure our kids continue to have access to next level pediatric healthcare,” said Scott Wester, MPH, CEO of Joe DiMaggio Children’s Hospital.

Last year more than 7,500 participated in-person and virtually, raising more than

$550,000, positively impacting more than 80,000 kids who required outpatient visits, surgery, admissions, and observation stays during the year. So far, in its twelve-year history, the Tour de Broward has raised more than $5 million for pediatric healthcare in South Florida.

Pre-registration and day-of registration fees range from $15-$50, depending on the event and sign-up date. Participants can register in advance at www.tourdebroward. com or at the park on the day of the event. For riders, there may be an additional fundraising commitment, although some exclusions apply. For those unable to participate on the day of the event, a virtual participation donation can be made online at tourdebroward.com.

▸ Miramar Regional Park is located at 16801 Miramar Parkway, Miramar. To learn more about Tour de Broward visit www.tourdebroward.com. For sponsorship opportunities, call (954) 265-7241. For general information about the event, call (954)905-5633.

Experience outweighs uncertainty. Advice Matters.

With recent events, an emphasis on managing risk is even more important as investors look for informed strategies to help them protect their wealth.

At Morgan Stanley, we have the experience, knowledge and resources to help you manage risk, to recognize how it could affect your portfolio, and to work toward minimizing its impact.

recommends that investors independently evaluate particular investments and strategies, and encourages investors to seek the advice of a Financial Advisor. The appropriateness of a particular investment or strategy will depend on an investor’s individual circumstances and objectives.

Tatiana Jaramillo, Client Service

John Duford; Mark Bodkins; Carolyn

Broward County Educators Celebrate Increase in Graduation Rates

The Florida Department of Education released graduation data for school systems across the state with positive news state-wide and in Broward County last month. 87.2% of Broward County Public Schools seniors graduated following the 2021-22 school year. This is a 1% increase versus pre-pandemic levels and was in line with the state-wide graduation rate of 87.3%.

“Florida’s graduation rate is a direct result of the determination of our students and the parents, school

counselors, teachers, and district leaders who worked hard to ensure the 2022 Senior Class was ready for their next opportunities in life,” said State Board of Education Member Monesia Brown.

“Today’s increase in graduation rate for Broward County Public Schools is something we are very happy about, very proud of,” said BCPS Superintendent Dr. Vickie Cartright , “this was the result of our staff being laser-focused on our students when they came back to brick and mortar instruction.”

All of the local public schools had 2021-22 Graduation rates above the county average. Piper High School led the way with 95.7% of its seniors graduating. South Plantation High School had a graduation rate of 95.4%, Western High School saw 94.4% of its students graduate while Plantation High School finished with a graduation rate of 90.1%.

▸ Scan the QR Code or visit www.edudata.fldoe.org/AdvancedReprots.html for more information about your school.

PLANTATION WELCOMES THE 2023 SOUTHEAST FLORIDA SCOTTISH FESTIVAL & HIGHLAND GAMES

For almost four decades, the Southeast Florida Scottish Festival and Highland Games has become well-known around the country for its high-quality organization and featured entertainment celebrating Scottish Culture and Heritage.

Once again, the anticipated 98th annual event will be held on March 4th at Plantation Heritage Park. The centrally located premier venue will be transformed into an exciting exhibition of Scottish culture.

The Scottish Festival is a very colorful cultural event, and highlights include massed bagpipe bands, heavy athletics, country dancing, highland dancing, clans and societies, Celtic rock and traditional music, piping and drumming competitions, children’s games, living history demos, sheep-herding, Scottish food, drink, and merchandise. Live music performances feature Albannach, Steel City Rovers, the

Blue Skye Pipes & Drums, and the World/North American Champion City of Dunedin Pipe Band.

This is coupled with a Highland Games, which comprises competitions in bag-piping, drumming, and heavy athletics with participation by people of all ages, ethnicities, and sexes and is not restricted to those of Scottish heritage.

Additionally, an area of children’s activities will immerse young lads in Scottish culture through dress-up, coloring, child-appropriate athletics, and a passport game that guides them around the heritage displays.

This year the impressive lineup of live music performances feature Seven Nations, Dunedin City Pipe Band (Grade 2 winners at 2018 World Pipe Band Championship held in Scotland), and Blu Sky Pipes & Drums. There will be a Kilted Legs Contest as well as Scottish Country Dancing.

Hours are 9:00 AM to 5:00 PM., rain or shine, no refunds. For further information and advance tickets please click on the QR code, visit www.SASSF.org or call 954-460-5000

▸ The Scottish American Society of South Florida, Inc., is a not for profit 501(c) 3 Florida corporation. Over the years, in addition to providing a community cultural opportunity, the event has provided one-hundred and thirty-two performing arts and fifty-eight academic scholarships for academic courses and Scottish performing arts totaling over $53,000.

$14 Million Magnet Schools Assistance Program Grant

Broward County Public Schools (BCPS) announced that it was awarded the U.S. Department of Education’s Magnet Schools Assistance Program (MSAP) grant for more than $14 million. BCPS is one of 19 school districts in the nation and one of only three districts in Florida to receive funding in 2022.

The five-year grant will increase school choice options and support the implementation of a new Achieving Career Equity for Students (ACES) magnet theme in six schools. The ACES program focuses on career exploration, allowing students to participate in career-themed instructional models based on their interests and giving them the opportunity to connect their learning and experiences to future career aspirations. The program also provides a personalized learning environment that prepares students for the future through exposure to careers and post-secondary interactions.

Through the MSAP grant, BCPS will create three new, whole-school magnet programs at Oakland Park Elementary School, Mirror Lake Elementary School,

and James S. Rickards Middle School and significantly revise the magnet programs at Plantation Middle School, Plantation High School, and Northeast High School.

“The MSAP grant aligns with the District’s Strategic Plan and focuses on providing high-quality instruction to our students,” said BCPS Superintendent Dr. Vickie L. Cartwright. “Through the ACES project, schools will introduce innovative educational practices that allow students to meet high academic standards and prepare them for college and careers.”

The whole-school approach to magnet programs is key to ensuring equity as it

allows more than 6,000 students currently attending these schools to have access to high-interest, rigorous and meaningful program opportunities. This program also provides opportunities for approximately 1,900 additional seats beyond these schools’ boundaries.

Magnet schools are founded on the five pillars of diversity, innovative curriculum and professional development, academic excellence, high-quality instructional systems, and family and community partnerships.

▸ To learn more about BCPS’ Magnet Programs, visit browardschools.com/magnet.

THE BRADY BUNCH: ENSURE A LASTING LEGACY FOR BLENDED FAMILIES

By Andrea L. Jakob, Esq.

Remember The Brady Bunch? The "Blended" family dynamic has become the new normal, but very different than the Brady Bunch Family of 1970’s TV. Today many families are "blended" and have stepchildren that aren't legally adopted, but are considered “their” children, nonetheless. As a second marriage lasts for many years, quite often, the spouses decide to leave everything to the surviving spouse instead of planning for their own children.

Imagine that Mike Brady, in today's world, sits at his desk to draft a will from an online resource. He wants to save some money, so the price looks reasonable. He leaves everything to his lovely wife, Carol, as he knows she will take care of his children. Later that year, Mike passes away. The following are potential problems he created.

Disinherited Loved Ones

Suppose the will he created online omitted information for a blended family or definitions of "descendants." In that case, he may have unintentionally disinherited his stepdaughters, Marcia, Jan, and Cindy, by electing to divide his assets among his "descendants" (biological or adopted children, not stepchildren.)

A more devastating outcome would occur if Carol became incapacitated following Mike's death and her daughters took over the family finances to their own benefit, potentially disinheriting Mike’s sons.

Even worse, if Carol remarries, her future husband and stepchildren may ultimately inherit whatever is left, leaving Greg and his brothers entirely out of the picture.

Violating Specific Laws

He may have left his home for his lovely wife, Carol. Still, he may have unintentionally violated the Florida Constitutional Law's homestead provisions by not including his children as beneficiaries.

Minor Beneficiaries

Mike loved his architecture business and may have decided his teenage son Bobby should inherit his company. Minor beneficiaries may only have the legal authority to take control of their inheritance once they reach the age of 18 or 21. If Bobby isn't yet 18, he may need to have court-appointed guardianship established.

Nightmare Probate Process

If any of the above occurred, Carol might need to hire an attorney and begin the long road through Probate. Although a will was created, a judge has determined that it was legally insufficient, and now the bunch must deal with probating an intestate estate.

According to Florida Law, the stepdaughters will not be entitled to inherit anything from Mike's estate. A battle may ensue between the step-siblings over financial assets, personal items, or even the family dog (Tiger.)

Failing to fund a trust

If Mike created a DIY trust to avoid Probate and didn't "fund the trust" (i.e., transfer the title of his money and property into the name of the trust or direct as POD), the bunch will still need to endure the probate process and trust administration.

Our takeaway: don't be penny-wise and pound-foolish in creating your lasting legacies.

▸ Andrea L. Jakob, PA is located at 12401 Orange Drive, suite 219 in Davie. They can be reached at 954-862-1479 or on the web at www.jakoblegal.com.

RUNNERS – LISTEN TO YOUR BODY!

njuries often have a prodromal period. That means a part (or parts) of your body will send you signals that things aren't quite right. Your sore foot, Achilles, hamstrings, or shins may not necessarily become quickly evident at first. You may notice it in the morning when you arise or at the beginning of your run, but it fades and disappears as you continue. Granted there is a distinction between ‘good pains’ and ‘bad pains’. For instance, delayed onset muscle soreness is a good type of pain that is proportional to the intensity of training. The deep muscle pain appears within a day or two of your longer runs and wanes with light exercise and anti-inflammatories. Bad types of pain present differently. They are almost always there whether running or not and should not be run through. This type of pain may be accompanied by certain visual changes such as swelling, redness, or painful lumps, auditory changes such as pops, grinding or snapping, or sudden weakness of the ankle or foot. These acute signals may need the evaluation of the sports physician. Heed the warning signals carefully as a failure to do so may cause benign problems to develop into a frank injury, ultimately ruining your ability to enjoy healthy workouts and race. Attempts to push the envelope too far in an effort to prepare for an event often results in injury that can ruin the entire racing season. I have seen too many runners suffering from torn fascia, tendons, and fractures because of exuberant training techniques. Some of this is maybe self-inflicted by the athletes themselves, their enthusiastic coaches, or parents relying too much on the Internet for information and treatment. Too many injuries are sustained by runners trying to cram in more miles and speedwork right before a race. Unlike a final exam, you can’t cram for a race or event. Your body is not conditioned to withstand a sudden increase in volume or intensity without breaking down. Follow the time tested10% rule by increasing your total running mileage by 10% a week. This will allow your bones, muscles, and joints to adapt safely.

Warm-up by walking at least 1/4 mile before stretching. Attend early signals (prodromes) by adjusting your speed and mileage accordingly. Alter your running form, as in the case of a sore Achilles

By Dr. Michael M. Cohen, DPM, FACFAS

Ior hamstring by shortening your stride, staying away from inclines and hills, and learning to roll over the ankle rather than emphasizing the push-off. Try to land in the middle of the foot rather than running on your toes. Check to make sure your running gear is appropriate for you. Your running shoe should be appropriate for the distance, and type of foot you have. Running shoes should be discarded after 400 miles of running or walking, especially in Florida where the EVA (the white stuff in the outsole of the running shoe) collapses quickly in the summer heat. EVA is constructed from blown rubber which provides cushioning during the run. After a run, the air cells in the rubber collapse and require 24-48 hours to re-expand. So, consider purchasing two pairs of the same shoe and alternate daily to allow for maximum shock absorption. Try to stay away from flats (light flexible racing shoes) during the prodrome period or when recovering from an injury. Make sure to ice after running and use anti-inflammatories judiciously, you do not want to mask important signals. When feeling the prodrome skip a day or two of running, or better yet alternate every other day with cross-training instead. You’ll find that sports-specific cross-training will improve your running technique. This may include stretching your calves and

hamstrings, aqua-jogging, and strength training. Do your best to avoid running back-to-back ‘hard’ days, especially if you are over forty. Rest is an extremely important part of training; it’s virtually impossible to improve without a proper recovery. When resuming your runs after injury or a period of convalescence make sure to return cautiously. Be patient, don't let feelings of guilt send you back to the war zone before you've recovered. Remember that training and recovery are Siamese twins who cannot exist without each other.

▸ Dr. Michael Cohen is a former triathlete and marathon runner who achieved a personal marathon record of 2:37 at age 21, 2:50 at age 39, and at 50 was a Top 3 age group finisher in both the ING Miami and Disney Half Marathons. In 1997 he placed third place overall in the Florida Gatorade duathlon series. He is a Board-Certified Foot and Ankle Surgeon and Diplomate of the American Board of Foot and Ankle Surgery. He is a Fellow of the American Board of Foot and Ankle Surgeons and Board Certified and Diplomat of the American Board of Podiatric Medicine. He practices with the Foot, Ankle and Leg Specialists of South Florida specializing in lower leg injuries and reconstructive surgery of the foot and ankle. The South Florida Institute of Sports Medicine in Weston is located at 1600 Town Center Blvd., Suite C, (954) 3895900 and in Pembroke Pines at 17842 NW 2nd Street, (954) 430-9901. The practice website is www.SOUTHFLORIDASPORTSMEDICINE.org.

Pet of the Month

My name is Iko. I'm 9. I come from France where I worked at night for 8 years in the police force with my master. Since 9 months my family came to live in Plantation. 10 hours by plane for a wonderful well deserved retirement. I love sleeping in the sun, chasing squirrels and especially playing ball.

Your Pet Could Be Our Pet of the Month!

Every month OUR CITY MEDIA randomly picks a pet of the month winner. Send Pet’s: Best Picture, Name and about fifty words describing why they’re so special!

Include: Your Name, Email, Phone, and City of Residence. Email

MASTER PLAN FOR CENTRAL PARK

By Nick Sortal

The City Council approved spending up to $318,520 with Wannemacher Jensen Architects, Inc., for a master plan for Plantation Central Park. We will eventually be using money from the 2016 bond voters approved to upgrade our city’s most popular park. Ideas include creating a central location for tennis and pickleball and revamping the gym.

There will be plenty of opportunity for public input as we formulate a plan, and council members emphasized hearing what people want is vital.

Annual waste bill

We are considering changing the way we bill you for basic waste and recycling collection. Instead of a monthly cost appearing on your water bill, if approved, starting next year an annual solid waste assessment would appear on your property tax bill.

The move will help with revenue collection: almost everybody pays their property tax bills, while some have trouble keeping track of their water and utility bill, which results in other taxpayers subsidizing such users.

The city council approved the first step at its Jan. 11 meeting.

This does not change your current cost of services or the method of waste collection, whether you use blue bags or carts.

Vivace plans expansion

The city approved expansion for Vivace Gourmet Pizza & Pasta, 9763 W. Broward Blvd. Ella’s Café, located next door, is decreasing its space from two rooms to one. Vivace will knock out the common wall and become more spacious. Vivace is also adding a bar.

Community garden plans

Our plan to develop a community garden took a step forward this month when we met with leaders of the Plantation Garden Club. Most endeavors of this kind require a partner, and the garden club is willing to assist.

First, though, we need a good space for the garden. We’re working on it.

On the road again

Representatives from Broward County Transportation (BCT) provided a presentation regarding their Premium Mobility Plan, known as PREMO. PREMO is in the planning process, initiated by BCT, seeking to identify mobility needs and trends within Broward County.

Their initial focus is on roadways where investments in premium transit projects could be made.

Among the initial corridors under review are Broward Boulevard, Nob Hill Road, Pine Island Road, SR7/441, Sunrise Boulevard and University Drive. If you would like to learn more, please go to their website premo.broward.org .

Carmen Hurlbut receives countywide award

Plantation’s Carmen Hurlbut was chosen Chief Structural Inspector of the year 2022 by the Broward County Code Officials Educational Association.

Hurlbut, who has been with the city for five years, was picked by the committee for her outstanding work with the architects, engineers and contractors applying for permits in Plantation. She is the city’s assistant building director and chief structural inspector.

Hurlbut joined Plantation after working for her own company alongside her husband Cliff, she says both felt a passion for the field of construction since they got married in 2005. She recalls applying for permits throughout Broward County and dreaming of one day working for a Building Department. That dream came true when a City of Plantation Structural Inspector encouraged her to apply for a vacant position as Structural Inspector.

▸ Questions or comments? I prefer email. Mayor@Plantation.org.