GAS, GAS, GAS

I heard a frightening statistic on NPR the other day. The number one campaign issue in America today is gas prices. Not the war(s), economy, education, or health care but the price of gas is the number one issue on American's minds. I think this is frightening for two reasons. The first is that is shows how collectively selfish we all are. Our fellow country men are dying, and our number one concern is how much more money we are spending on gas? Other important issues face our country such as the recession and educational issues, but it is the immediate impact gas prices have on our disposable income that warrant the most attention. That is too bad. The second reason this statistic worries me is that the there is no presumption to limit usage. If the price of water tickets doubled, would you shower or water your lawn as much? I know, we need our cars to get to work and accomplish most of our daily chores. And, if we keep doing things they way we always have, we'll be stuck in this fossil fuel rut we have dug for ourselves. The bottom line problem is to stop viewing cars as the only alternative.

What about public transport and bicycles as an alternative to cars? Yes, you can move yourself around by other means than your automobile. Is it as convenient or easy as your car, no. Will it save you money and improve your health, yes. Even if you took the bus or drove to a light rail station a few days a month, you would put $100's of dollars in your pocket by the end of the year. Go to http://www.charmeck.org/Departments/CATS/Home.htm to learn more about how you can get around town via public transport.

Bikes. Yes, I am heavily biased towards using bikes. However, let me blunt. If you put panniers on an operational bike, you can accomplish 50%-70% of your transportation needs. The problem is that we all (me included) are just too damn lazy to make a change in our lifestyle to do so. In Europe gas has been near $10/gallon for a decades. Guess what. People don't drive as much. And, quite frankly, neither should Americans. We can make changes, if we wanted to. So, here is the punch line. John McCain nor Barak Obama can NOT change the price the gas. By the way, call me a cynic, but when either candidate says they can impact the price of gas, it is a unfulfillable campaign promise. Stop whining about it and looking towards our political leaders. Like any other product or service, if it is too expensive, consume less.

Summer Series Off to a Great Start

June 17th saw the start of what is sure to become a Charlotte tradition. The Summer Trail Series kicked off it's second year at Reedy Creek park. Almost 200 active Charlotteans came out to enjoy the scenic and challenging trails. Due to some course debris, the race start a few minutes after 7:00. From the runners charged (well some people jogged and plodded) into the woods. The surprise and joy of most, this course included some hills, stairs, twists and even a picturesque pond to run by. In all, this intrepid crew covered 3.6 miles of deep back country landscape. Actually, that is a complete exaggeration. The trails were well marked and there were several places participants could have cut the course short if they so desired.
After the run through the woods, the runners were treated to a great post event spread of refreshments. Thanks to Central Piedmont Community College, Anheuser Busch, Mecklenburg County Parks and Recreation Department, On the Border, and Run For Your Life, Charlotte Health & Fitness magazine was able to offer On the Border tacos, Diamond Springs water, and of course some ice cold Bud Light. The perfect way to replenish the carbs burned during the event.
The next event is scheduled for July 22 at Francis Beatty Park near the Siskey YMCA in Matthews. Be sure to register at http://www.chfmag.com/EventRegistration/SummerSeries08.html.

Kids Triathlon a Huge Success

I think this comment from one of our parents says it all.

Hi David,
I wanted to take the time to thank you for letting my son participate in the Kids Triathlon. In addition to that, I also want to thank you for allowing me to be with him during the bike and the last ½ mile run. I wanted him to finish and me being with him allowed him to finish. He learned so much from that event, I want to share it with you.

He thanked me for taking him, “thanks for taking me to the kids triathlon, I would have been at home watching TV” This gave him a sense of accomplishment.
Though his face did not show it at the end of the race or at the awards portion, he wants to compete in the next two. He enjoyed himself.
This event has instilled a sense of confidence.
Yesterday I asked him what he wanted to do over the summer; one of the items was run and ride his bike to practice for the next race. He is setting goals.
Today he is wearing the award and his t-shirt to school and he is going to tell his class what he did. That shows a lot of pride.

We look forward to participating in the next event.
Thank you,
Matthew S. K

Captain Jack's Ride a Huge Success

This blog is published with permission from Tom Ottman - one of the 150 participants of the Captain Jack's Bike Ride Sponsored by the May 20th Society.

I finished the entire 22 mile loop at my own pace, but I did complete it! There were some brutal hills, but for the most part, it was nice rolling terrain. That was the longest I have ridden in one session. The countryside was absolutely beautiful! Did you plot the course? If you did, I congratulate you on picking a beautiful and enjoyable one. I was surprised at how little traffic there was; which was a good thing. We could not have gotten luckier with the weather. I enjoyed this so much, I signed up for the Collier Lilly Ride For Life in Davidson June 7 (15 Mile Loop), and I’ll be doing the 24 Hours of Booty again this year. About two years ago I decided I needed to do something to become more fit. I HATE running, and I don’t like exercising much better. So, I remembered how much I enjoyed bike riding when I was a kid, and went out and bought a garage sale special. I got into it, and finally went out and got a Trek. After getting into it, I had Lois (my wife) test drive a woman’s model of my bike, and she liked it so much, she got one too. His and Hers! We also got a couple Diamondback Mountain Bikes which gives us a totally different experience from the road bikes. She prefers the trails, I prefer the road. The only thing we need to do is to do it more often. It’s hard with all we have to do, and my work schedule and travel, but I get out as much as I can. It is a great stress relief.

CHF mag thanks Tom for his submission. Also, CHF mag would like to thank all of the participants for coming out and riding. Finally, please visit www.may20thsociety.org for more information about this great organization. Thanks for your support.

Mayors Ride

Pat McCrory leads the Mayor's Ride. Congratulations on the Republican nomination. CHF mag supports you all the to Raleigh.

Blue is the New Green

Chocolate for Active People?

Chocolate for Active People?

Tim Long

Chocolate for active people? You bet! Of course chocolate is viewed as a junk food, which, in excess, it is. In moderation and with the right kind of chocolates, there are some real health benefits associated with the beans of the cacao tree (Latin, Theobroma cacao, “food of the gods”).

Studies have shown a substantial decrease in blood pressure, and has a high level of antioxidants. Don’t just run out to the corner gas station and grab a Reeces Cup (yum), because the dark chocolates contain the goodies that are healthy.

The difference is that dark chocolate is rich in a class of compounds called polyphenols, which includes a subset of water-soluble plant pigments known as flavenoids. Other studies on flavenoid-rich foods have shown similar beneficial effects on the cardiovascular system. A reduction is excess blood clotting, which causes a number of adverse events (e.g., pulmonary embolism, heart attacks), has been seen with other flavenoid-rich foods like red wine, tea (green and black), and dark grape juice. Green and black tea contain the richest amount of beneficial flavenoids; next (in decreasing order) are dark chocolate, black grapes, milk chocolate, red wine, apples, strawberries and raisins.

Chocolate milk has been shown to be one of the best recovery drinks for endurance athletes. I’ve tried this and found it to be true, not to mention it taste so good after exerting yourself to the limit. Chocolate also stimulates the secretion of endorphins, producing a sensation similar to the "runner's high" a runner feels after several miles.

Again, moderation is key. 100 grams of a chocolate bar has over 500 calories, so don’t over do it.

Small Town - Big Event

Small Town - Big Event
Tim Long

The Run for the Money 5k event took place again this year in downtown Gastonia. New this year was electronic chip timing (participants wear a small device on their shoe, which is activated when they run over the timing mats at the finish line, and records their times) provided by Racescapes Events. With the efforts of Racescapes and the event organizers the word must have gotten out, because there was an increase of 85% in participation this year. Final registrations topped 700 runners, and walkers added on another few hundred to top the 1,000 mark.

The cool morning gave way to breaks of sun and fast times with Paul Mainwaring and Rebecca Thomason winning the men's and women's divisions, winning them the opportunity to choose the charity for their $1,000 prize money to go to.

After the race, over 2,000 people crowded the festival of arts and crafts, games, and music for a full morning.

Results may be found at www.racescapes.com/events.asp

Captain Jack's Ride - All Abilities

Celebrate the Spirit of Mecklenburg with a great bike ride! Although not timed, the event will be supported and become a part of Mecklenburg (and your) great history!

Event Details
This recreational bike ride offers a gently rolling 20 mile option and a more challenging 50 mile option through the rolling hills of Union County SC. If you always wanted to do a group ride, but were intimidated, this is your chance to feel the rush of riding in a group. The 20 mile route is designed for beginners and will have rest stops. In addition to several rest stops available on the course, your registration fee covers the highly sought Captain Jack T-shirt as well as a delicious lunch served at the Start/Finish line.

Captain Jack's Ride will take place from at 9 am - 1 pm
on Saturday, May 17, 2008.
More details on start/finish line location
in the Waxhaw area to follow.

Online-Registration Rates
Adults (18 and above) and Children (15-18)

Adults (18+) with no Children Register Here Adults (18+) with Children (15-18) Register Here

Event Day Registration Rates
(Space Permitting - T-shirts are not guaranteed.)
Adults (18 and above) and Children (15-18)
$25.00

WHO IS CAPTAIN JACK? This is a reproduction of an original oil painting by nationally recognized artist Chas Fagan depicting Captain James Jack riding North along what is now Tryon Street to deliver the Mecklenburg Declaration of Independence to the Second Continental Congress in Philadelphia

Anti-Aging Drug - Free!

Anti-Aging Drug - Free!
Tim Long

As we age a number of undesirable things occur. We lose bone density, lose muscle mass, gain weight, and let's not even get into the other unpleasantries that are more cosmetic like wrinkles and hair loss (or hair growth in unwanted places...ew!). Regular exercise can help to fend off and even reverse some of the effects of aging.

Cardiovascular exercise has so many positive effects that we'll just touch on a few here. It strengthens your heart, helps you lose and maintain weight, lowers your cholesterol, and gives you self esteem and a positive outlook. A minimum program of 30-45 mins per day, four days per week should be enough to experience these benefits. You can join a gym where you'll find all sorts of machines from treadmills to stair climbers. A gym can also offer motivation because you've invested money in it and there are other people there who are trying to do the same thing you are, stay healthy! Simply walking 2-4 miles a day will do the job too, and it's free.

Strength training is not just for those big bulky guys and girls on magazine covers. Studies have shown an increase in bone density is realized with a minor amount of regular strength training. Women who do some sort of strength training on a regular basis have 3-4% denser bones in their hips and spines than sedentary women. A dense bone is a stronger bone, and one less likely to break.

For more information, visit Charlotte Health and Fitness' Resource Guide where you can find local gyms, trainers, and nutritional outlets.

Of course, before starting any exercise program, visit your doctor to get the A-OK.

Energy Food for Performance

After the big Racefest Half Marathon and 10k this last weekend, I thought it would be good to talk about fueling your body to maximize performance. When to eat, what to eat, how much to eat are all questions that need to be addressed. Anyone who has attempted to do any extended activity without fueling properly can tell you that “bonking” (having your muscles shut down) is about as fun as stubbing your toe on a door jam.

Timing Is Everything

For foods to give you that much-needed boost, you need to eat the right ones at the right time. There's nothing worse than skipping meals. Your body needs fuel, just like a car. If you don't provide it, your body will break down muscle tissue to generate it. And your weight-loss goal should be to increase calorie-burning lean body mass, not lose it.

"Never let your tank get on empty," says Dan Benardot, PhD, RD, FACSM, a nutrition researcher and professor of nutrition at Georgia State University in Atlanta. "It is very important to maintain a normal blood sugar, and the best way to accomplish this is to eat every few hours."

This will help you maintain muscle tissue -- which burns more calories than fat tissue -- while putting the proverbial zip in your step. But don't overdo it. Overeating can be just as bad as starvation, Benardot warns.

"Ingesting large quantities of food stimulates insulin production and the deposition of fat," he says.

The challenge is to be prepared and to carry healthful snacks with you so you don't go for long periods of time without fuel for your tank. Portable combinations of complex carbs and lean protein -- like low-fat cheese and whole-grain crackers, whole fruit and a handful of nuts, or a low-fat granola bar -- are great munchies for energy. Store them in your purse or briefcase so they're always handy.

Fire Up the Engine

The carbohydrates, proteins, and fats in food provide calories to fuel exercise and energize your body. Contrary to myth, vitamins and minerals do not themselves provide any energy. (They are, however, involved in the process of converting nutrients into fuel for energy and are an important part of a healthy diet.)

Carbohydrates are the body's preferred form of fuel because they can be quickly converted to glucose for energy. Eating a light snack of carbohydrates right before exercise is a good idea for quick energy.

For longer-lasting energy, eat protein along with the carbs to slow down the rate at which your body absorbs them. But be sure you don't include too much fat.

"Any food with calories will give you energy; however, foods high in fat stimulate production of serotonin, [a brain chemical] that can make you feel sluggish and tired," according to Benardot.

So mixed meals that contain small amounts of healthy fats, along with protein and complex carbohydrates, are the foundation for an energizing diet.

High-Octane Foods

The best energizing foods are those that are rich in complex carbohydrates, protein, antioxidants, fiber, vitamins, minerals, and other health-promoting substances. Put these foods together along with small amounts of healthy fats for a balanced diet that is sure to provide you energy all day long.

Here are a just a few of the energizing foods that will do your body good. As long as you don't eat them in excess, these foods will make you feel lighter -- and more inspired to move around.

• Blueberries
• Beans
• Cantaloupe
• Strawberries
• Mango
• Spinach
• Salmon
• Nuts
• Tea
• Tomatoes
• Soy
• Low fat dairy products
• Oatmeal
• Whole grains
• Citrus fruit
• Peppers
• Sweet potatoes

Start off your new year eating small, healthful meals more often, and see how much better you feel. You'll gain energy, helping you to approach each new day with a renewed feeling of optimism and enthusiasm. And what have you got to lose, except maybe a few pounds?

Adopted from: Kathleen Zelman, MPH, RD, LD
WebMD Weight Loss Clinic - Expert Column

Inaugural Sharksbite Thursday 4.44 Miler = Big Success

Inaugural Sharksbite Thursday 4.44 Miler = Big Success
Tim Long

The long running Sharksbite Thursday night run began a new chapter in its long and happy life last night. The run is designed to bring all abilities of runners and walkers together in a format that promotes competition, support, coaching, and if a little beer finds its way in, well, then so be it.

From the website:

Thursday: New 4.44 Mile Thursday Night FREE Timed Run presented by Charlotte Running Company New course HERE Timed fun run every Thursday night. Receive points just for participating, get more points for performance, get even more points for "special events" like team relay events, urban assault runs into downtown and back, themed runs, and the Mako Mile Run on a local track. Bring a change of clothes and a few bucks for beer and food and, of course, socializing after the run. Sharksbite is the first and only club to offer this Boston-style timed weekly fun run in Charlotte. We've had weekly crowds averaging 50 people before with one of our runs topping 100 people (St. Pats Day). There's a water stop at the halfway point, which happens to be Charlotte running and real estate icon, Brenny Thompson's house. Weekly results HERE

All information may be found at www.sharksbite.com

Exercising and Allergies

Exercising and Allergies
Tim Long

Just like pollution, pollen and other allergy causing air borne particles affect the active person more than the inactive one. It makes sense since you are outside running, cycling, walking, exposed to more particles because you are moving through the air and breathing more deeply.

Pollen is worse between 5:00AM and 10:00AM on warm sunny days (sorry, you early bird cyclists). Rainy and cooler days will lesson the effects of pollen.

If the effects are severe enough, a helpful thing you may try is to take your allergy medicine one hour before going out to exercise. To reduce your risk of allergies after outdoor workouts, experts say always take a shower, wash your hair and put on clean clothes immediately after working out to eliminate further contact with pollen.

Finally, it's also important to remember that if your seasonal allergies are severe, you may have to limit your time outdoors -- to times when pollen counts are at their lowest -- or keep all your workouts indoors, particularly on days when pollen counts are high, and it's warm and windy.

Cooper River Bridge Run

Cooper River Bridge Run
Tim Long

In the four and a half years I've been in Charlotte, I had yet to participate in the bridge run. It seemed that everyone I knew went down to Charleston, SC to take part in this VERY large event. I'm not much for the mega-races where, if you start anywhere but the front at the start, it can take [many] minutes to actually begin the race.

This year, in typical Tim fashion, I decided the night before to run it. Fortunately, a friend had rented a nice place in Charleston, and for a reasonable fee I was able to stay there Friday and Saturday nights.

I arrived early Friday evening and met up with the others staying in our place, so we could go to the expo and I could register. As I mentioned, this is not the race where you plan to run fast, or even reach the starting line fast. So, it was one of the few times I was never nervous before an event.

After a short night's sleep, we headed to the shuttles that take you to the start (it's a point to point race, so the start is six miles from the finish). The line for the shuttles was unbelievably long. I was certain we wouldn't make it in time. Finally, the mile long line found its way to the shuttles. My friend and I are quick enough (not fast, but quick) to justify starting near the front, so we ran the mile to the start banner, and popped through an opening in the barricade when the race started.

The first mile was slow for me, bounding in and around groups of people, dodging kids, and zig-zagging so much that I must have added 400 meters to that first mile. Finally, I had passed enough people to allow myself to get into a fast flow, and ran the second mile in 6:15. I wasn't paying too much attention to my time, since I knew it was blown by that first mile, but I was just curious to gage my comfort and effort at certain speeds. The bridge was supposed to be very difficult by all the accounts of people who had run it in the two previous years. I found the gradual incline fairly easy compared to all the mountainous trail running I had been doing, so I was able to pass a lot of runners. Once we crested the middle of the bridge and it leveled, I took off and flew for the last three miles, which are level to slightly downhill for the most part.

After crossing the finish line and grabbing some water, I met up with friends, and saw David (the publisher of CHF mag). David told me his running time, which in itself isn't record breaking, but he had ridden his bike from Charlotte to Charleston the day before; 220 miles and 15 hours. Suddenly, I felt lazy and went for a run to add on some miles and try to comprehend riding that far and then running a race the next morning.

Beginning a Fitness Walking Program

BEGINNING A FITNESS
WALKING PROGRAM

You know you want to begin a fitness program, but don't know where to start. It's easy! Walking is one of the easiest and most profitable forms of exercise. All you need is a good pair of shoes, comfortable clothing, and desire.

How to start: First of all, start out slow and easy. Just walk out the door. For most people this means head out the door, walk for 10 minutes, and walk back. That's it? Yes, that's it. Do this every day for a week. If this was easy for you, add five minutes to your walks next week (total walking time 25 minutes). Keep adding 5 minutes until you are walking as long as desired.

WATCH your posture. Walk tall. Think of elongating your body. Hold your head up and eyes forward. Your shoulders should be down, back and relaxed. Tighten your abdominal muscles and buttocks and fall into a natural stride.

Be sure to drink plenty of water before, during, and after walking. Incorporate a warm up, cool down and stretches into your routine. Start your walk at a slow warm up pace, stop and do a few warm up / flexibilty drills. Then walk for the desired length of time. End your walk with the slower cool down pace and stretch well after your walk. Stretching will make you feel great and assist in injury prevention.

The toughest thing about starting a fitness program is developing a habit. Walking daily will help (a minimum of 5 days a week is a good goal). You should walk fast enough to reach your target heart rate, but you should not be gasping for air.

After you have formed the habit you will want to evaluate your program and your goals. Here are some general guidelines:

If you are walking for the general health benefits try to walk 30 minutes a day, most days of the week, at a "talking" pace. (Talking pace means you have elevated breathing, but you can still carry a conversation.)

To improve cardiovascular fitness you should walk 3 to 4 days a week, 20 to 30 minutes at a very fast pace. At this pace you are breathing hard but not gasping for air.

If you are walking for weight loss you should walk a minimum of five days a week, 45 to 60 minutes at a brisk pace.

Once you can comfortably walk for 30 to 60 minutes 5 to 6 days a week you may want to put more "umpf" or speed into your routine. Follow these easy tips for walking faster (or for some real speed learn to racewalk).

Zero to Sixty in Twelve Weeks - An easy to follow schedule to get you walking 60 minutes in 12 weeks.

Notice: If you're new to walking, start off with slow, short sessions and build your way up gradually. If you have any health concerns or medical conditions, be sure to check with your doctor for advice before you begin a routine.

New Speed Record Attempt on the Appalachian Trail

Nature In a Blur
Tim Long

Ultrarunning star, Karl Meltzer, released his itinerary today for his attempt at the Appalachian Trail speed record on the 2,175-mile path, which currently stands at 47 days, 13 hours and 31 minutes, set by Andrew Thompson in August, 2005.

Karl is known as one of the best and most consistent 100 mile event runners in the world. In 2007 he won five 100 mile races, setting course records at four of them. He announced his A.T. speed attempt in January. This isn't something you just wake up and decide to do that day. The planning involved is daunting and critical with crew support, places at which to sleep, good days, bad days, and very long days. Beginning on August 5th, Karl will need to average 46 miles per day [everyday] for a month and a half. To put this into perspective, think about running over 83 marathons in 47 days!

Most record attempts on the A.T. are run from South (Georgia) to North (Maine). Karl is running North to South, which will get the very rugged terrain of the Northern sections out of the way early on, a strategy used successfully by Thompson.

I plan to run most of North Carolina with him, and continue into Georgia if I can manage it. I admire Karl probably more than anyone running ultras today. His prolific race schedule is overshadowed only by his ability to show up at every event as one of the favorites; his recovery after events is amazing. As soon as I heard about his attempt, I knew I wanted to be a part of it, if even in the smallest capacity.

Karl Meltzer's A.T. itinerary and other information may be found on his site, www.karlmeltzer.com

22nd Annual Elizabeth 8k: Big Success

Tim Long with the Final race instructions for the Elizabeth 8k (check out the bed head!)

22nd Annual Elizabeth 8k: Big Success
Tim Long

The 22nd edition of the Elizabeth 8k took place this past Saturday, March 29th, and by all accounts was a tremendous success. Even the prediction of rain held off until after the awards ceremony.

Registration continues its upward spurt that began last year with the terrific management of the Elizabeth Community Association along with the partnership of Racescapes Events. This year over 600 people registered for the 8k and 3k (in 2005 there were 162 and 2006 had 225).

With the increase in numbers, the speed of the competitors came out with Paul Manwaring winning in a very fast 27:12 (5:29 pace). The hottest thing on the Charlotte race scene has to be Megan Hepp. She continued her dominance of the Charlotte races with a new course record of 27:58 (5:38 pace). She's easily the fastest woman I've seen in the five years I've lived here.

Congratulations to the Elizabeth Community Association and all the participants. Thank you to the volunteers, who made everything go so smoothly, and a special thanks to the great sponsors (all listed on the event website along with results, www.elizabeth8k.com).

Let's break 1,000 registrants next year!

22nd Annual Elizabeth 8k

22nd Annual Elizabeth 8k
Road race for runners and a 3k for walkers.

22nd Annual Elizabeth 8k

Presented by:

Presbyterian Orthopaedic Hospital and Grubb Properties
March 29th at 8:00AM

Join us for the 22^nd running of the historic Elizabeth 8K Road Race presented by Presbyterian Orthopaedic Hospital and Grubb Properties and organized by the Elizabeth Community Association. This is the 22^nd annual edition making it the second oldest road race in Charlotte. Featured are a great USATF certified course, event T-shirt, food, beverages, music, overall and age group awards. Proceeds benefit the beautification of the Historic Elizabeth Neighborhood.

Proceeds benefit the beautification of the Historic Elizabeth Neighborhood

Independence Park
300 Hawthorne Lane
Charlotte, NC 28204

Join us for Charlotte’s historic Elizabeth 8k
organized by the Elizabeth Community
Association.

This is the 22nd annual edition making it the
second oldest road race in Charlotte.
Featured are a great USATF certified course,
event t-shirt, food music, overall and age
group awards.

www.elizabeth8k.com

New Thursday Night Timed Fun Run

Weekly Group Runs and New Thursday Night Timed Fun Run

Trail Running

For the Native Trail Gods trail running group click HERE (www.nativetrailgods.com)

You'll have to join Facebook (you can join and keep your profile private)

This week join us for a mini trail run/hike adventure at Kings Mountain

New 4.44 Mile Thursday Night FREE Timed Run Beginning April 3rd

Great White Grand Prix New 16 week points series FOR ALL ABILITIES beginning April 3rd! New course HERE Timed fun run every Thursday night. Receive points just for participating, get more points for performance, get even more points for "special events" like team relay events, urban assault runs into downtown and back, themed runs, and the Mako Mile Run on a local track. Bring a change of clothes and a few bucks for beer and food and, of course, socializing after the run. Sharksbite is the first and only club to offer this Boston-style timed weekly fun run in Charlotte. We've had weekly crowds averaging 50 people before with one of our runs topping 100 people (St. Pats Day). There's a water stop at the halfway point, which happens to be Charlotte running and real estate icon, Brenny Thompson's house.

Series T-shirts to everyone who completes at least 12 of the 16 series events, so don't miss the first one on April 3rd at 6:30PM.

Meet at the Dilworth Gardens parking lot (where Charlotte Running Co. and Talley's Grocery reside).

Awards, giveaways, and more fun than a greased pigglet!

Regular Weekly Group Run Schedule

Mondays: 6:30pm: The Monday night run is back full force! The Wolfman Pizza Monday Night Run. This is the only regularly scheduled run through the beautiful Museum neighborhood in Myers Park. A challenging and invigorating 5.5 mile course through wide, tree-lined boulevards. The ringing of the half hour on the church bells across the street signify the start. Here is the course map. And Here are directions on the location.

Tuesdays (Yes, Every Tuesday) 6:30pm: Trail Run Group - 3 to 6 miles. Renaissance Park, 1536 W. Tyvola Rd, Charlotte, NC (2nd entrance on right heading west from Tryon St.)
**Drive to the back of the parking lot where the softball fields are on your left. Trailhead is located is located back off the right side of the parking lot...

Wednesday 6:00pm: Group run 6@6 group. Starts at Charlotte Running Co. Click here for course map.

Thursdays : Great White Grand Prix New weekly points series beginning April 3rd! New course. Timed fun run every Thursday night. Receive points just for participating, get more points for performance, get even more points for "special events" like team relay events, urban assault runs, themed runs, and the Mako Mile Run on a local track. Want more info? Then come to the first run on April 3rd.

Saturdays : Various locations and distances. Your best bet is to post on the message board Here with info on where you'd like to run and description, i.e. "McAlpine Creek Park for 4-8 miles", so you'll have some company. After the run we typically head out for some breakfast/brunch. Often we'll be doing some very long runs of 20+ miles... Check out Native Trail Gods for trail run/hike adventures

Sundays at 9am. : Various locations and distances. Your best bet is to post on the message board Here with info on where you'd like to run and description, i.e. "McAlpine Creek Park for 4-8 miles", so you'll have some company. After the run we typically head out for some breakfast/brunch.

Check out Native Trail Gods for trail run/hike adventures

Trail Running & Hiking

For the Native Trail Gods trail running group click HERE (www.nativetrailgods.com)

You'll have to join Facebook (you can join and keep your profile private)

This week join us for a mini trail run/hike adventure at Kings Mountain

Get a Lid - Counter Point

I received this lucid comment on the helmet issue from Darren Young from Nevada and felt it warranted its own article posting here.

Greetings Tim!

I'll bite on this topic. I starting racing road bikes about the same time you did (late '85, early '86) when helmet use was in it's infancy. First helmet I owned was a Bell V-1 Pro and, while it served as great protection, it was damed uncomfortable! It came out of the closet for races (required) and when my parents caught me leaving the house without it! Once I was 'on my own' helmet use was very sporadic, pretty much racing only. Stupid if I really think about it, safety aside; like training in racing flats and then toeing the line for a race in training shoes...I should have been trying to duplicate race conditions in training!

Sorry, I moved off topic a little, the issue you brought up wasn't safety or best practices but one of personal choice. I was often annoyed, like yourself and the cyclist in your post, when some 'fred' (a term I no longer like but would have used in the past) would 'tell' me MY business. It was a choice that affected ME and not them. While I agree with the previous statement in it's purist sense I've come to the personal conclusion that the 'ME' in that statement was exceedingly hard to define as just the singularity it so desperatly tried to be. Basically, most of the decisions I make have (or could have) effects on more than just me. My cranium gets hurt to the degree I'm a vegetable, someone has to take care of me. I pay the ultimate bill, death, and my daughter doesn't get to really know me and my wife would miss me (at least some of the time ;-). My choice, their consequence.

I'll take a shot at some of the other examples you gave on personal choice: Smoking, weight problems, chronic poor diet. These can have effects on the rest of us, at least the way our current health/insurance system operates, we all share the costs regardless if we've made the 'personal' choice.

This whole thing is hard for me to write because I still feel personal choice is sacred and seldom, if ever, tell someone else how to live their life. But, you asked so there you have it: MY OPINION.

Get a Lid

Get a Lid
Tim Long

I will likely catch some heat for this article from the publisher, since he's an avid cyclist and triathlete, but it's a holiday for many folks, so maybe he's not in the office today. Still, this is my personal opinion, not the magazine's.

Just after we started our Thursday night group run last night a cyclist not wearing a helmet came up the road toward us. One of the guys I was running with said, "Wear a helmet." The cyclist snapped back, "Go .... yourself!" My runner friend was a bit startled, but his concern about another person not wearing his helmet was falling on deaf ears where I'm concerned. This verbal cyclist crossing our paths was obviously an experienced veteran on the bike. Indications were his fitness, bike, cloths, and general comfort and control of the bike.

I know this article post will set some tempers on fire, but I'm tired of having people tell me what's best for me. What's next, will we be wearing helmets on our group runs too? I mean, some of us can run 10mph, which is almost as fast as recreational cyclists. People can trip, fall, hit their heads. So, what's the difference? I started seriously cycling in 1986. I wear a helmet when I ride in a group and/or know I'll be going down some long, steep descents. When I ride alone, I typically go hatless. It's my noggin, my ride, my decision, so mind your own business.

Regardless of what I think about people and how they put themselves into dangerous or unhealthy situations, I'm not going to tell them how they should live. "Stop smoking you black lung leper!" "Lose some of that fat, heart-stressing belly!" "Don't eat that preservatively chemical-rich Twinkie!" "Try reading a book, or exercise your mind, play-do brain!"

Tell me to wear a helmet and you'll get an ear full of how I think you should live too, and one of the suggestions will be to mind your own damn business.

Please feel free to comment... I can't wait to read them!

Give Moutain Biking a Try This Year

Give Moutain Biking a Try This Year
Tim Long

It looks intimidating, the cool clothes, the fancy bikes, trails, jumps, but that's just the face of a great sport for all abilities.

The best place to start to get information on everything from how to choose your first bike to which trail is perfect for beginners is the Tarheel Trailblazers Mountain Bike Club. They have trail reviews, links to bike-related information, photos, riding clinics, and, best of all, a message forum where information is shared by riders of all abilities ranging from first timers to the staunch veteran.

The Tarheel Trailblazers were founded in 1990 by a handful of local mountain bike enthusiasts. Over the years the club has grown to over 300, resourceful, energetic and active men and women of all ages. Our volunteers work directly with local land managers, building and assisting in the maintenance of what will soon approach 75 miles of carefully constructed, sustainable mountain bike trails, in the Metro - Charlotte region. We are the voice of advocacy for mountain bikers and our goal is to build and maintain trails for all mountain bikers to enjoy for generations to come. For more information visit them Tarheel Trailblazers

Charlotte MS Walk

Charlotte MS Walk

March 29, 2008

The National Multiple Sclerosis Society, Mid-Atlantic Chapter, has set the dates for its spring 2008 MS Walks, and is seeking walkers and volunteers who are willing to take another step forward in the movement against multiple sclerosis.
The Mid-Atlantic Chapter will host MS Walks in 19 communities across North and South Carolina in the spring of 2008, including seven in the Charlotte metro area.

Those include the Charlotte and Gaston County MS Walks on March 29, the Cabarrus County, Union County, and Shelby MS Walks on April 5, and the Salisbury and Tri-County (York, Lancaster, & Chester) MS Walks on April 12.

The Charlotte MS Walk will take place on March 29 at Symphony Park near SouthPark Mall at 9:00am, and walkers can opt for a 2.5 or 5 mile route.

Corporate sponsorships are available for all walks, and the chapter is seeking volunteers to help with festivities, food, route marking, and medic stations. There is no cost to walk, but participants are encouraged to raise money prior to the event. All monies raised go to support programs for local clients living with MS, and MS research.

For details on registration, walking, or volunteering, contact Janet Coggins at mailto:janet.coggins@nmss.org or (704) 525-5906. Dogs are allowed at the walk. For more information, visit http://walkncp.nationalmssociety.org.

When
Saturday, March 29, 2008
9:00 AM

Where
Symphony Park
South Park Mall Behind Dick's Sporting Goods

Choosing a New Bike

Choosing a New Bike

Wasn't life easy when your parents made all the decisions for you, including which bicycle you owned? Well, now you want to regain that sense of freedom, zipping along on a new bike again. Unfortunately, your parents may think it odd if you, a 30-something year old man/woman, called them for their advice on about a new bike for their little boy/girl. It's not that difficult, but you will want to invest some time into the decision, or that new bike will soon be hanging lifelessly from the rafters of your garage. Here are some guidelines:

What is the Right Kind of Bike for Me?

Your first decision comes in determining what type of bike you are after. There are basically four main styles of bikes to choose from, and your selection should really depend on what you anticipate your main type of riding to be.

Road Bikes are designed for riding on paved streets and going fast.

Featuring skinny tires, a lightweight frame and a riding position that puts you bent over the handlebars, you might choose this type of bike if traveling longer distances at higher speeds is important to you.

The frames of most road bikes are not particularly beefy in construction and generally won’t stand up well for extended periods under heavy loads or on really rough surfaces. They are about as well-suited for a path in the woods as you would be when wearing high heels.

* All About Road Bikes

Mountain Bikes have exploded in popularity over the past twenty years. These bikes have wide tires, usually with knobby treads and a stout frame, and are designed to handle the rugged trails without disintegrating.

Mountain bikes do not go as fast as road bikes, which is a trade-off for their durability along with a more comfortable riding position. You sit higher on these bikes, more upright with the straight handlebars, which is often a happier choice for people with back problems than being hunched over as you are on a road bike.

Warning: sometimes mountain bikes are the default choice of salespeople at the bike shop because they are easy to sell and usually less expensive than road bikes. Too many times though, new mountain bikes with lots of impressive features for climbing a steep mountain trail end up like those four-wheel drive SUVs that never actually go off the pavement. If you are going to buy a mountain bike, make sure you are doing so intentionally because you know that you will in fact be riding off-road. Otherwise, you will be paying for unnecessary features, and probably missing out on a bike that would be a better choice for you.

* All about mountain bikes

Hybrid bikes are compromise between road and mountain bikes and offer the best features of both if most of your riding will be shorter trips on pavement. With skinnier, smooth tires, they typically can go faster than mountain bikes, yet feature the upright seat and handlebar position that many people favor.

Hybrids are a good choice for most city riding, and offer speed, durability and comfort.

Cruisers are bikes that have wide tires, wide seats, upright handlebars and sometimes even just a single gear. These are the bikes that you’ll often see at the beach. More simple mechanically, they are easy to maintain but work best with flat terrain and a rider whose main interest is more about being comfortable than with going fast.

Outside the Realm

If after you’ve checked out these styles, still none of these bikes offers you what you need, check out these other kinds of bikes. Tandems, recumbents, and tricycles are all unique types of bikes that you likely won’t see very often, either out on the trail or on the showroom floor at your local bike shop. But each offers specific features and functions that may be just what you are looking for. Read more about these alternatives to the mainstream styles of bicycles.

Smart Shopping for Bikes

Once you’ve figured out the best style of bike for you, it’s time to start shopping. Here are tips to help you out

* Borrow a bike and try it out

When you've figured out the right style of bike for you, to make double sure that you're making the right choice, borrow a bike from a friend and try it out. Be sure to go on a ride longer than a lap around the parking lot, too. Twenty minutes should be enough to know if you are comfortable with the way you sit on a particular type of bike, and if the pace is right for you, or if it will be something that ultimately disappoints you.

An example – I thought I’d get a hybrid bike for commuting. I thought that the upright posture and a sturdier frame would be just what I needed.

But just a few minutes on the bike and I could tell that I wasn’t able to go fast enough to suit me, and that I wasn’t going to be happy with that type of bike for the long run.

* Resist the temptation to go cheap.

With bikes, like most everything else, you get what you pay for. Chances are you won’t be happy over the long run with a cheapie bike from a big box discounter, even if it was a deal. They are heavy and the components won’t last like they would in a quality model. Ultimately, you’ll be frustrated, and end up spending the money to get that better bike you should have bought in the first place.

* Spend some time at your local bike shop.

The people who run your LBS are your best resource on bike buying. These folks are knowledgeable, and can offer tips, advice and service that you can never get over the internet.

Check out the directory for local bike shops on Charlotte Health & Fitness' website.

Run Together - You'll Never Want To Run Alone Again

Run Together - You'll Never Want To Run Alone Again

Tim Long

Now that it's light out in the evenings, come join a group of nice people for a run!

Sharksbite Road Runners Weekly Run Schedule

For the trail run message board click HERE

Mondays: 6:30pm: The Monday night run that one person just wouldn't let slip away is back full force! The Wolfman Pizza Monday Night Run. This is the only scheduled run through the beautiful Museum neighborhood in Myers Park. A challenging and invigorating 5.5 mile course through wide, tree-lined boulevards. The ringing of the half hour on the church bells across the street signify the start.

Tuesdays (Yes, Every Tuesday) 6:30pm: Trail Run Group - 3 to 6 miles. Renaissance Park, 1536 W. Tyvola Rd, Charlotte, NC (2nd entrance on right heading west from Tryon St.)
**Drive to the back of the parking lot where the softball fields are on your left. Trailhead is located is located back off the right side of the parking lot...

Wednesday 6:00pm: Group run 6@6 group. Starts at Charlotte Running Co.

Thursdays : Great White Grand Prix New weekly points series beginning April 3rd! New course. Timed fun run every Thursday night. Receive points just for participating, get more points for performance, get even more points for "special events" like team relay events, urban assault runs, themed runs, and Mako Mile Runs. Want more info? Sign up for email updates on the home page at http://www.sharksbite.com

Saturdays : Various locations and distances. Your best bet is to post on the message board Here with info on where you'd like to run and description, i.e. "McAlpine Creek Park for 4-8 miles", so you'll have some company. After the run we typically head out for some breakfast/brunch. Often we'll be doing some very long runs of 20+ miles... Check out Native Trail Gods for trail run/hike adventures.

Sundays at 9am. : Various locations and distances. Your best bet is to post on the message board Here with info on where you'd like to run and description, i.e. "McAlpine Creek Park for 4-8 miles", so you'll have some company. After the run we typically head out for some breakfast/brunch.
Check out Native Trail Gods for trail run/hike adventures on weekends.

Are We In Kansas Yet?

Are We In Kansas Yet?
Tim Long

Windy conditions make for an interesting time at the 2008 Corporate Cup Half Marathon in Charlotte, NC.

I arrived at the event at an early 6:50AM, parked the truck and walked to the registration area. It was breezy, but not alarmingly too windy at that point. After picking up my timing chip, I went back outside where it was like someone had flipped the wind machine switch. It must have been blowing at a solid 30mph with gusts bursting at 70mph. The volunteers were having trouble setting up the food. The timing crew, like most seasoned timers, just went about their business of setting up the equipment and staging area as though nothing was amiss.

The temperature was surprisingly close to 60, so I opted for just a singlet, shorts and light gloves to wear and headed back over to the indoor registration area. After chatting with a few people, we made our way to the start. There were probably 2,000 people. I stood off to the side of the start line since the baby joggers were starting first. Once they started moving, I slipped into position with my left toe on the start line and waited. I enjoy race starts. Everything gets very narrow in the focus of what's coming up. The noise faded, the chill on my arms warmed, the wind even dissolved for that instant. And we're off!

Like most everyone I spoke with before the race, I already knew the goal time I set for myself was likely not going to happen in the conditions we had, but I settled into a good pace anyway. The Corporate Cup is one of those annoying events in which the half marathon and 5k begin at the same time, so you have a stampede of kids and others weaving in and out around you, and surging then fading. It's a little aggravating when you're trying to get into a rhythm to find your pace.

Finally, we get through the three mile mark and the 5k runners are gone. Now, I begin to notice the wind. It was like the tornadoes I grew up enjoying. Except this was everything but enjoyable. I slowed the pace, shutting everything down between mile 7 and 8, and just relaxed for the rest of the run, which allowed me to enjoy it more. Coming up the final long hill and then the straight 1/4 mile to the finish was atrocious. The wind swirled and changed directions with heavy gusts. You'd be fighting a head-on wind, leaning into it, then it would stop for an instant and gust from the side throwing you off balance. I felt like a drunk sailor coming up the final straight.

After crossing the line, I found a little shelter in view of the finish. The heavy metal barricades were falling over with loud, clanging crashes. At one point the wind found purchase under a tiny gap in the timing mats, that weigh 50lbs each, and flipped them up in the air. I had never seen that particular style of mats swept up like that before. I was surprised and relieved that nobody got injured (that I know of) that morning.

The overall organization of the event left a lot to be desired. I stood around for two hours after I finished and never did see the results posted. It wasn't announced where exactly the awards ceremony was being held. The race bags were weak with the normal Charlotte race event, cheap t-shirt, a plastic cup, and an old bottle of vinegary-flavored sports drink. I've come not to expect much more, but at least spare the environment a little and don't bother with the the plastic bags.

Hats off to the timing crew. The start, splits, and finish were accurate. Working under those conditions is very difficult, and they did a good job keeping everything together.

Congratulations to everyone who participated. Results are HERE.

Eating To Run Your Best

Eating To Run Your Best
Tim Long

With the Corporate Cup Half Marathon taking place here in Charlotte tomorrow morning, I thought I would touch on some of my favorite topics: eating before an event and final preparations before the big day.

Workout the day before the event?

You bet. Some may argue to take off from running the day before a big race. I believe you'll show up to the start line feeling flat with "thick legs". What I do the day before a race depends on the distance of the event. If it's over 30 miles, I don't let my feet touch the ground the day before. Well, maybe just a 15 minute walk, but that's it. For shorter distances, like a half marathon, I'll head out for 5 or 6 miles and do 4 strides where I pick up the pace to get fast leg turnover for 200-400 meters. I'm not fatigued, and I'm keeping my body sharp.

Eating - the night before and on race morning

Eat or drink the wrong thing the night before a race and you'll be in for an unpleasant (to say the least) experience. The key is to not try anything new the night before the event. If your girlfriend wants to try out that new authentic Yemeni restaurant tonight, tell her it's an awesome idea, but how about the night after the race, so you can relax and enjoy more quality time with her. You just killed two birds: made your girl feel special and saved yourself from memorizing the inside of a porta-pottie.

Pre-race dinners should be, as already pointed out, familiar, comprised mostly (75%) of complex carbohydrates for energy, and a reasonable size. If you want to squeeze in over 1,000 calories that night, then break it into a meal and a couple snacks spread out over a few hours. Choose things like whole grain bread, pasta, lean chicken, rice, sweet potatoes, etc. Stay away from high fats or greasy food. I don't eat high fiber foods either, so no salad, no bran muffins, or oatmeal. Drink plenty of water as well. One or two beers or glasses of wine are fine, but make sure you follow them up with at least 12 ounces of water, since alcohol will dehydrate you.

Morning meals are where everyone gets very specialized. You have to play around with it to get this right. Shorter races make morning fueling not so crucial, so just make sure you get in easily digestible carbohydrates, things like yogurt, white bagel, banana, and nutrition bars. I stick with Clif Bars for a couple reasons: 1) I eat them every day like tic-tacs, so I'm used to them. 2) There's no question as to the quality and make up of the nutrients and fuel I'm taking in. For tomorrow morning's half marathon I'll probably wake up around 5:30 (race start is at 8:00), eat one Clif Bar with 20 ounces of water, then get ready with shower, clothes (won't get to wear my new racing shoes due to rain....hey, they're new, give me a break!), and then eat another Clif Bar with water at 6:30, and head off to the race. About 30 minutes before start time I'll begin my warm ups, and then eat an energy gel about 15 minutes before the start. I base this off the fact that I won't take in any nutrients, or likely water either, during the event. At the 13 mile distance, you can't really digest anything you take in during the race, so it's pointless to risk the potential tummy aches, and waste the time at the aid stations.

Have a great event, wherever you're racing!