Metabolic Testing

Metabolic Testing

By Tim Long

It’s a common excuse… people claim they can't lose weight because their slow metabolism keeps them from burning off the pounds. Now thanks to a quick and easy test, most are finding that it’s not their metabolism, but they are they're eating too much and exercising too little.

I assumed I had a fairly robust metabolic rate. I actually weigh less than I did in college, and let's just say that I'm not afraid of food. So, when I arrived at Total Nutrition Technology’s Matthews location,within DownSize Fitness and Personal Training, I was surprised to notice I felt nervous. What if my resting metabolic rate is actually low? Will I automatically start gaining weight with that knowledge? Just the same, I entered the training facility and was promptly ushered into a room with a small table, chair, and a medical-looking machine, shiny white plastic and metal with buttons, openings for tubes, and some cables dangling from the back.

After Angela Gallo gives me the overview and instructions, she clips my nose shut with pinchers and gives me a tube to put in my mouth telling me to 1. only breath through my mouth (easy enough with my nose pinched shut), 2. I'll probably drool, so here's a tissue (great), and 3. sit calmly and breath normally for 10 minutes like this.

A long 10 minutes goes by and a beep signals the end of the test. In an instant I have a printout of my results. It seems I have a resting metabolic rate (or Resting Energy Expenditure) of 1915 calories per day, which means I would burn 1915 calories just sitting on a sofa for 24 hours in a vegetative state. That's 15% above average or about 300 calories more than someone of my build and age. Add to that my job activities and exercise and we're talking about a good amount of calories used up every day, "extra fries please".

“Knowing that resting metabolic rate takes the guesswork out of making a diet and exercise plan,” says Angela Gallo, president of Total Nutrition Technology. “Dietitians, nutritionists and trainers can make specific recommendations for clients who want to lose, or gain weight based on the results of the metabolic test.”

The metabolic test is also beneficial for people wanting to increase lean muscle mass or manage hormonal imbalances better.

My test was taken at Total Nutrition Technology’s Matthews location, managed by Nancy Ulmann, RD, LDN, in DownSize Fitness and Personal Training. The metabolic test can be taken at any one of Total Nutrition Technology’s seven Charlotte area locations.

Mention this article and receive 10% off any of Total Nutrition Technology’s health and nutrition services and also receive a complimentary nutrition assessment.

Celebrating 15 years in business, Total Nutrition Technology provides comprehensive nutrition and exercise programs for individuals interested in achieving optimal health and specific sports performance goals. Total Nutrition Technology has locations in the University area, Southpark, Ballantyne, Matthews, Cornelius, Davidson, Mooresville, and Rock Hill and licenses its proprietary program to health professionals across the country.

For more information please visit www.tntgetfit.com or call (704) 549-9550 for more information.

Selecting the Correct Running Shoes for You

Selecting the Correct Running Shoes for You

Anyone who has picked the wrong running or walking shoes for their feet knows that it's not an experience you want to repeat. eHow has a good article on how pick the right shoe for your unique foot and running style.

It's not enough to just choose the one that looks the coolest; your entire body is affected by how good or bad your shoes are. This doesn't necessarily mean that you need to get the most expensive pair, either. What's your best tip for picking out the best running or walking shoes for your feet? Please share in the comments.

All running shoes are not created equal. Not only can they alter your speed, but they can also affect your knees, your back and your joints. Selecting the right running shoe can make all the difference, and it can be overwhelming when faced with a wall full of shoes that all look pretty much the same. But if you follow these steps, you can find shoes that will have you running like an Olympic marathoner.

Find a good running shoe store. You can buy your shoe at the local mega-mart, but the sales professionals in a specialty store are better trained to help you pick the right shoe. To locate a store, ask friends who run, check running magazine reviews, or check the yellow pages.

Examine the soles of your old running shoes. Notice the spots where the shoes show wear from the road. This tells you where your foot falls every time it hits the ground.
Place your shoes side-by-side on a flat surface. If the shoes tilt in toward the middle, your new shoe probably needs more stability than your old shoe. If they tilt to the outside, you may have a high arch and your new shoes should have good shock absorption.

Consider the amount of running you will be doing. This tells you whether you should buy an elite running shoe or a basic model. The more intense the running, the more money you'll want to spend on the shoes.

Go to the running shoe store. Tell them what you've found out about your old shoes, or bring a pair with you. The employees should be able to "read" your old shoes and guide your choice. If not, you probably should find a different store.

Try out the shoes. Many stores will let you take a run up and down the street to audition the shoes. Try on as many shoes as it takes. Make sure you like the feel and fit of the shoe. Try out the new shoes for at least 10 minutes. This lets you know if the shoe maintains its comfort during wear.

Leroy T. Walker Inaugural 5K Fun/Walk-A-Thon

Charlotte Hosts Leroy T. Walker Inaugural 5K Fun/Walk-A-Thon

Charlotte will host its first 5KFun/Walk-A-Thon to benefit the United Negro College Fund (UNCF) in uptown Charlotte on Saturday, March 1, 2008. Following opening ceremonies at 8:00am, the Walk-A-Thon will commence at the Carolina Panthers Training Field, on Cedar Street. Participants will meander through Seversville Park and Frazier Park Greenway, located in Historic Third Ward.

While cities like New Orleans and Houston have successfully hosted walk-a-thon fundraisers for more than five years, this is an inaugural event for Charlotte and the UNCF. LeRoy T. Walker, a Benedict College graduate (UNCF school), is the former and first African-American president of the U.S. Olympic Committee (1992-1996) , the former men’s track and field coach for the U.S. Olympic Team (1976) and former Chancellor of North Carolina Central University (NCCU).

As the nation's oldest and most successful private minority education assistance organization, the United Negro College Fund's mission is to increase minority degree attainment by providing financial support to its 39 member institutions, reducing financial barriers to college and serving as a national advocate for minority education. UNCF institutions and other historically black colleges and universities are highly effective, awarding 18 percent of African American baccalaureate degrees. UNCF administers more than 400 programs, including scholarship, internship and fellowship, mentoring, summer enrichment, and curriculum and faculty development programs. Today, UNCF supports more than 60,000 students at over 900 colleges and universities across the country. For 35 years, UNCF has been known by its iconic motto, "A mind is a terrible thing to waste"®.

Learn more about UNCF at www.uncf.org. Or visit www.racescapes.com

The 15 Mile "Shirt Run"

(notice I'm not in the photo at the start because I'm just arriving...)

The 15 Mile "Shirt Run"
By Tim Long

The Mangum Track Club is one of the running clubs I've always had high regards for in the way they stay active, have a deep membership base of great people who are willing to pitch in and help keep their club fun, inviting, and special. I've been meaning to join the MTC for a couple years. You can't just send in $20 for membership or tell them you want to be a member. No, no. That would be the traditional and easy way. With MTC you prove yourself by completing the Shirt Run.

The Shirt Run is a 15 mile point to point run in Ellerbe, NC. They hold it maybe twice per year. Once you complete the run there is a Mangum Track Club shirt, pizza, drinks, and a lifetime membership waiting for you. I was finally able to attend the most recent one this last Saturday. After driving two hours to get there, I barely, I mean barely, made the start. They were starting (all 70 of them) while I was tying my shoes and grabbing the gloves and water bottle out of the car.

I scampered through the jogging and chatting crowd and found Alan Thompson and settled into his pace trying to loosen up after the drive. It was a chilly start but perfect day for running. After three miles I felt good enough to push the pace. Even though it's not a race, for some reason I wanted to be the first to finish. I mostly just wanted to get some speed and turnover in my legs in preparation for my first big race of the season next week.

Between miles 4 and 10 I held a 6:30 pace, then slowed to around 6:50, which I averaged for the rest of the run. With the very slow first three miles and the slow going on the l-o-n-g hill at mile 11, I ended up with an average pace of 6:56, and completed the run in just under 1:44:00.

(Shirt Run finished and the newest members. I made it for this photo, along with my dog, Pippit in the red sweater - yes, he is a chick magnet...as well as a biter.)

The Mangum Track Club has over 300 members (after the last Shirt Run). The abilities range from very slow to very fast runners and endurance runners who can and have run well over 100 miles at one time.

More information about the club may be found at their website www.mangumtc.org

“Spirit of the Marathon” Movie Review

**EVEN THOUGH THIS FILM IS NOT A MURDER MYSTERY WITH EYE-POPPING TWISTS AND TURNS, MY REVIEW DOES GIVE AWAY SOME NUAUNCES. IF YOU WANT TO SEE THE FILM WITH NO KNOWLEDGE OF IT, THEN STOP HERE**

“Spirit of the Marathon” Movie Review

By Tim Long

From filmmaker Mark Jonathan Harris comes a documentary style, non-fiction film that bottles the drama and allure of the iconic marathon running event.

Six characters ranging from world class 2:06:16 marathoner Daniel Njenga, to 70 year old, 6 hour marathoner Jerry Meyers are followed through the months of training leading up to the 2005 Chicago Marathon. Commentary from legends like, Dick Beardsley, Alberto Salazar, Bill Rogers, Amby Burfoot, Joan Benoit-Samuelson, and Paula Radcliffe along with people woven into running history like Tom Derderian, Kathrine Switzer, Hal Higdon, and Joe Henderson balance the script with knowledge and running wisdom.

Familial rivalries, nerves, shifts in attitudes and self esteem, fragile balance between solid training and injury derailment, shear physical requirements of completing the distance; it’s all there in this 1 hour 40 minute long packet of cheers, disappointment, determination, and accomplishment.

Vintage footage, mostly early in the film, is my favorite part. The description of Boston Marathon’s qualifying evolution, the participation explosion, and the attempt to keep women out of the event ushers the mystery and allure of Boston to the front of the imagination.

The footage undermines the film by missing seemingly obvious opportunities for breathtaking views of Chicago, London, and especially Africa, notably Kenya. The overhead footage of the start of the 2005 Chicago Marathon is the exception. Knowing there are 40,000 people there ready to embark on this epic event is one thing, but seeing the colorful multitude of endless waves going from still to bouncing first steps sparks the imagination. Another note on the filming is it seemed the camera was always zoomed in too much on the characters. It felt like the lens was often 2” away from the person’s nose. This was the same with the footage of the marathon; aside from the expansive view of the start, the frame was almost always taken up completely with the characters. Occasionally, it would have been nice to see the context of their situation with the crowd of runners around them in the picture as well.

The development of the characters was effective. I was touched by Daniel Njenga’s balanced life. When you think of elite professionals you often think their lives are consumed by the sport. Not so it seems in this case. Daniel is a loving husband, outgoing community oriented citizen, and loving family member. In one scene he builds a new home for his brother in Kenya, who suffered the loss of his wife and child and burning of his house in a robbery-a robbery in which the thieves got nothing because Daniel's brother had nothing. Also, Ryan Bradley, one-half of the husband and wife team training for Chicago, who could have turned into a very unlikable person when his training is stopped dead in its tracks from injury, becomes the supportive husband/cheerleader for his wife as her training and eventual running of Chicago continues without him.

It’s difficult to experience deep feelings for any of the other characters, with the exception of Deena Kastor, because running and training for the marathon are small parts of the normal folks' busy lives. You see the love Kastor has for running in itself. The others view running as “scheduled training”, a necessity to reach a goal that is extrinsic to their lives.

All that being said, I wholeheartedly recommend the movie, especially to anyone who runs. It may even motivate a few non runners to pick up a pair of running shoes and see what it’s all about.

Even though they billed it as "One Night Only!" there will be an encore presentation on Feb. 21, 2008. Oh, and they DOUBLED the price, $20 per ticket plus $2 processing fee.

Why Don't Cyclist Just Stay In Single File?

Why Don't Cyclist Just Stay In Single File?
By Tim Long

I hear this question from non-cyclist (we'll call them 'drivers') all the time. This is one of the rated-G comments I usually hear drivers make about cyclists. Commonly, though, drivers initiate the argument against cyclist in this manner, "Why do they [cyclists] take up so much of the road? They ride double-file and act like they own the road."

So, instead of going into long descriptions about the physics of slipstreaming, energy conserved, angles of the wind, etc., I thought some nice, simple diagrams would work well. I do realize that, like drivers, there are good, skillful and considerate cyclists, and there are, unfortunately, unskilled, knucklehead cyclists... But we'll cover that topic in a future article. Here are some peloton (a group of riders) formations.


Riding the wind. A peloton adopts distinct shapes depending on wind conditions. If there is no appreciable wind, or motorized vehicles, from any direction, the peloton occupies the whole road and is moving at an even and steady pace.



Headwind. The peloton adopts a wedge formation, like a group of pigeons in flight, with one rider leading the pack from the middle of the road. The flanking cyclists ride in the slipstream of the rider in front. The lead rider drops back as a fresher rider replaces him.



Crosswind. The peloton forms into what the pros call "echelon"--a defensive formation seeking cover from the wind. The peloton has to break up when it occupies the full width of the roads so that the riders disperse into several separate echelons.



Indian file. A typical small group formation

CHOOSING THE RIGHT RUNNING SHOE

CHOOSING THE RIGHT RUNNING SHOE
by Brad Reed, ATC/R

Before you begin running determine the type of feet you have and match them to shoes that will best support and serve you as you run. To determine your foot type you need to conduct the wet test—get your foot wet and step on a dry surface that will leave your foot imprint. The imprint of a normal foot has a flare but shows the forefoot and the heel connected by a wide band. Flat feet leave an imprint of the whole sole with very little arch remaining. The high-arched foot's imprint shows a flare with a very small band connecting the heel and forefoot.

After determining your foot type you can match your feet to the right kind of running shoe. If you have a normal arch you need a stable shoe built with a semi-curved last. Flat-footed runners need a shoe built for motion control with a straight or semi-curved last. The key word to remember is pronation. Because flat-footed runners pronate, or turn the foot inward as they run, they need motion control shoes.

High arched runners need a shoe that cushions because their feet supinate, or turn outward. The cushioned shoe should have a curved last to support the C shape of the high-arched foot.

Once you know your foot type and the type of shoe you need, it's time to head for the store. Schedule plenty of time for shopping—at least 30 to 45 minutes for this purchase. Try shoes on at the end of a work out or the work day when your feet are the biggest. Try both shoes on with the same number and type of socks worn for your workouts. Walk a few laps around the store, even jog if you can, feel for seams and unwanted pressure spots. The space from the end of your longest toe to the end of the shoe should be a minimum of 1/4 to 3/8 of an inch. Midfoot should fit securely or "snug" so the foot doesn't slide forward and jam the toes into the toe box. The heel of the shoe should not slip or rub excessively.

After wearing the shoes a bit, take them off and look at them inside and out. Look at the laces and tongue for a raised seam or defective sewing. Look and feel inside the shoe for protrusions, indentations or rough seams. Both shoes are not made by the same person or at the same time, so one shoe may be of poorer quality than the other. Check the flexibility of the sole—make sure it bends where your foot will bend. Also check the sole for proper gluing to see if all edges to the sole will stay on for the life of your shoe.

Your shoe will last between 500-600 miles, or one calendar year, whichever comes first. Your shoes may look good but they lose their "bounce" or shock absorption over time. To extend the life of your shoes loosen the laces before taking them off your feet. If your shoes get wet, let them air dry, don't place them near the heat register. Periodically examine your shoes for worn spots or uneven wearing of the sole.

Active Release Technique (ART)

What is Active Release Technique (ART)?

ART is a patented, state-of-the-art soft tissue system that treats problems with muscles, tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with ART. These conditions all have
one important thing in common: they often result from injury to over-used muscles.

How do overuse injuries occur?

Over-used muscles (and other soft tissues) change in three important ways:

acute injuries (pulls, tears, collisions, etc),
accumulation of small tears (micro-trauma)
not getting enough oxygen (hypoxia). Each of these factors can cause your body to produce tough, dense scar tissue in the affected area. This scar tissue binds up and ties down tissues that need to move freely. As scar tissue builds up, muscles become shorter and weaker, tension on tendons causes tendonitis, and nerves can become trapped. This can cause reduced ranges of motion, loss of strength, and pain. If a nerve is trapped you may also feel tingling, numbness, and weakness.

What is an ART treatment like?

Every ART session is actually a combination of examination and treatment. The ART provider uses his or her hands to evaluate the texture, tightness and movement of muscles, fascia, tendons, ligaments and nerves. Abnormal tissues are treated by combining precisely directed tension with very specific patient movements.

These treatment protocols – over 500 of them - are unique to ART. They allow providers to identify and correct the specific problems that are affecting each individual patient. ART is not a cookie-cutter approach.

Dr. Greenapple has been using ART over the past 14 years. He is certified in upper extremity, lower extremity, spine, and nerve entrapment Dr. Greenapple is credentialed as a level 3 practitioner (highest rating), which has special studies in Ironman Triathlons and biomechanics. Dr. Greenapple is also a current assistant instructor of the Active Release Technique Soft Tissue Management System

Dr. Duffy has been an ART provider for 7 years. He is certified in upper extremity, lower extremtiy and spine. He has treated athletes at the Ironman Triathlon after performing biomechanical analysis.

Dr. Greenapple and Dr. Duffy

That First Step - A Beginner Running Plan

That first step, a beginner plan for the sofa spud
By Tim Long

So, after thousands of calories of pumpkin pie and eggnog, you’ve decided to become a runner in 2008. Since the writers’ strike, there’s been nothing on TV. You tried to take up training your dog as new hobby, but you were bitten more times than a hillbilly in a chigger nest. The sofa isn’t as comfortable as it was when you initially sat down on it four hours ago, and you’re pants are so tight that you’re certain they shrunk in the dryer.

It’s time to begin a running program, but you haven’t run since the 3^rd grade when you had to do the 50 yard dash for the Presidential Fitness Program.

Where do you start? Here’s a good beginner’s program I developed that is proven to work. A few local runners began their running lifestyles with this exact program. Hope you enjoy it.

From Sofa to So-Fast

Base Program

Program for first four weeks will incorporate walking with running while working on nutrition and basic running form and warm-up/stretching. The next seven weeks will focus on building a base of easy running mixed with proper warm-up/cool-down, and setting new goals.

W=Walk R=Run FW=Fast walk Easy=Off or easy walk

(5 minute warm up walking before workouts and 5 minute cool down stretching

after workouts)

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
25 mins W-5 R-5 Alternate	Easy	25 mins W-5 R-10 W-5 R-5	30 mins FW-30	Easy	25 mins W-5 R-5 Alternate	35 mins W-5 R-10 Alternate
25 mins W-5 R-5 Alternate	Easy	30 mins W-5 R-5 Alternate	30 mins W-5 R-15 W-5 R-5	Easy	25 mins W-5 R-5 Alternate	35 mins W-5 R-10 Alternate
30 mins W-5 R-10 Alternate	Easy	30 mins W-5 R-5	35 mins W-5 R-15 W-5 R-10	Easy	30 mins W-5 R-10 Alternate	35 mins W-5 R-20 W-5 R-5
30 mins W-3 R-10 Alternate	Easy	30 mins W-3 R-10 Alternate	35 mins R-30 W-2 every 10 mins	Easy	30 mins W-3 R-10 Alternate	35+ mins R-35 W-2 every 15 mins
30 mins R-30	Easy	30 mins R-30	35 mins R-35	Easy 30 mins	35 mins W-2 R-10 Alternate	35 mins R-35
35 mins R-35	Easy	30 mins R-30	35 mins R-35	Easy	30 mins R-30	40 mins R-40
35 mins R-35	Easy	30 mins R-30	30 mins R-30	Easy 30 mins	40 mins R-40	Easy 30 mins
35 mins R-35	Easy	30 mins R-30	35 mins R-35	Easy 30 mins	30 mins R-30	40 mins R-40
35 mins R-35	Easy	30 mins R-30	40 mins R-40	Easy 30 mins	45 mins R-45	Easy 35 mins
35 mins R-35	Easy	30 mins R-30	40 mins R-40	Easy 35	Your first 5k event	Easy 40 mins
45 mins R-45	Easy	35 mins R-35	45 mins R-45	Easy 35	70 mins R-70	Easy 40 mins

Frosty 5k Race Report

Just over 300 people registered for the first of three Frosty 5k events. This family friendly series has filled the void of running events in the winter months and the excitement and enthusiasm of the participants was evident last Saturday.

Results may be found on Charlotte Health & Fitness Magazine's website at www.chfmag.com.

Jim Payne participated in the 5k run and was kind enough to write about his experience at the event.

Frosty 5k Race Report, January 12, 2008

By Jim Payne

This past weekend I participated in and completed the Frosty 5k Race. The race is 1 of 3 that are being held in Jan., Feb. and March by Charlotte Health and Fitness (CHF) Magazine. I signed up primarily because my friend Tim is now an Editor at CHF and he suggested that I run in the 5ks. They sounded like fun races so I signed up for all three.

I picked up my race packet the day before. The packets were good with actually useful information and a really good, long sleeve race shirt. I smiled when I pulled out the flyer for the upcoming Ramble Trail Half Marathon. An extremely tough Half Marathon trail run that I completed for the first time this past summer.

The Frosty 5k was starting at 9am so I planned on showing up around 8am. Well, as usual, I was running late and did not show up until 8:40am. Everything was organized very well so this was not going to be a problem. The race was starting next to an Elementary School so parking was not an issue. There was even a play ground for the kids. The race organizers had the typical tables for pre-registrants, chip pick up, day of registering, etc. There was also coffee and water abound. I picked up my chip and then went to get ready for the run.

It was a bit cool outside but I still planned on wearing shorts and a t-shirt. Being 47 degrees, the start would be cool but once we got running everyone would warm up and be very comfortable. Of course, I had my Sharksbite singlet on over my t-shirt. Once ready I decided to run the last little bit of the course to check it out. The start was on a down hill which turns out will be a decent uphill to the finish. The course was a very fast out and back through Mallard Creek Greenway. I ran for 5 min or so just getting the feel for the Greenway and warming up. All but 30 yards of the course was paved and winding through the Greenway. I kept thinking, this was going to be a very fun run. Much different from the typical street based 5k through Charlotte. Once back to the start everyone lined up. I assumed my typical place at the back of the pack. I am not very fast and want to respect those that are by not being in the way. The race director went over the typical announcements. Plenty of water, turn here, turn there, have fun and be safe. I looked around and noticed the vast diversity of the people participating. Fast runners, slow runners (myself included in this group), baby joggers, walkers and especially kids. Lots and lots of kids. This is great. Far too many kids are sitting on the couch playing video games or watching TV. It was nice to see so many kids out and off the couch.

The race started. It took 15 to 20 secs for me to get to the start line. Lots of people showed up this cool morning. According to the results site, 250 people ran the 5k. Once we got down the hill the runners started to spread out a bit and I got into a decent pace. The flat course really helped. I saw the 1 mile marker and looked at my watch. 8:41 was on the dial. Amazing. This was pretty fast for me. Granted, not long after that I saw the lead runner on his way back to the finish. He was taking long strides and looked like he was not exerting much energy. He was moving very fast. Not very long after that I saw my friend Marcus on his way back. I got to the turn around point and started thinking that I had the opportunity to complete the course in very good time. This motivated me to continue my fast pace. At the end I started up the hill to the finish line. That hill really got your attention. I pushed and started running to catch up with a guy just in front of me. Once I caught up to him he started to run faster as well. He was about to pass me back but then he tapped me on the back and said, "Come on. You got it. Go Go Go!" Some how I started running even faster. Once we crossed the finish line I could hardly breathe but I felt great. Afterwards he came over and said good run. I could barely get out the same back to him. A race I just came out to run, not thinking of a specific time but rather just run it to have fun turned out to be a personal record breaking run for me.

Afterwards I stuck around to watch the awards being handed out. My friend Marcus was getting one of those coffee cups. The race director handed out the awards with a little bit of comedy sprinkled in. One thing he did that I thought was great was he pulled out everyone who completed this as their very first 5k. Everyone gave them a round of applause. This showed the sense of running community and really builds a sense of achievement by those first time runners. I still remember my very first 5k and this type of acknowledgement is priceless. These 5ks are not the normal 5k road races. They are very family oriented. You can tell they are structured for the community. My hat's off to Charlotte Health and Fitness and the sponsors, especially Lowes Foods for putting on the races. They did a great job with the first one.

More information on the Frosty 5k series and remaining two events may be found on the magazine's website, www.chfmag.com

If you want to comment on the event, please click on "comments" at the end of this article.

Enjoy Winter Exercising...Outdoors

Enjoy Winter Exercising...Outdoors
By Tim Long

Here in the South we’re fortunate to have more mild winters. Imagine living up in New England. It seems like in one day, typically early November, the trees are stripped bare of leaves, the sun is suffocated by horizon to horizon overcast, and a general grayness settles in over the land. Oh, and it gets so cold that meteorologists call 20 degrees a “warming trend”. This usually only lasts for about SEVEN months. They are a hearty bunch up there, and run and cycle outside throughout the winter.

Dressing properly, a workout outside when it’s cold is invigorating, and often provides a greater sense of accomplishment. Layer your clothing, making sure to cover your ears (or head if it’s cold enough) and hands. For some, shorts are good for temperatures down into the 20’s. For others, tights or wind pants are needed if the thermometer dips below 50. Experiment with short workouts at first to find what the correct configuration is for you.

Also, find others with whom to exercise out in the cold. The company and knowing that you’re not the only one out there is truly helpful. There are many clubs for running, cycling, hiking, etc. We’ll profile some of the club options in an upcoming article.

So, get out there and enjoy the chilly temps. You’ll wish you had when it’s the middle of July and 100°.

Standing Indian “Marathon” – Run Report

Standing Indian “Marathon” – Run Report
By Tim Long

Rock Gap on the Appalachian Trail (AT), January 12, 2008

[Adam Hill's photo show at bottom]
I was fortunate to come across a group of people willing to push their physical limits and immerse themselves in natural surroundings to explore the outside world and inner strengths.

The "fun runs" that Adam Hill developed are true adventures that offer beauty, challenge, and friendship. I found his schedule of runs and wrote to Adam asking that I be included in the first one of the year, the Standing Indian New Years Marathon on January 12th. His description of the day is energetic and practical. The run is a loop that begins at Rock Gap, goes up and over Standing Indian Mountain and Albert Mountain. I can't recall what the elevation gain is for the run, but I can say it is substantial.

I planned to drive the four hours to Rock Gap on Friday, stay the night in my tent, and be fresh to run the next morning at 9am. Of course, I got a late start on Friday and didn't get to Franklin, NC until dark. I didn't feel like setting up gear in the dark (and cold), so opted for a cheap motel room in Franklin. It was a good decision. I ate dinner and had a couple beers at a new "roadhouse" and headed back to the motel where I fell asleep reading my new issue of Ultrarunning Magazine (for inspiration in the next day's challenge).

After waking up at 7am, I was packed, dressed and ready by 7:45, and out the door. I was only 15 mins from the trailhead and thus very early, since everyone was meeting closer to 9:30. It left me time to walk around the area and plan what to wear. It was frosty cold at that time, but I knew it would warm up with the sun. I didn't want to carry a lot of extra clothing along with all the nutrition and water I would need for the run. It's a completely self supported run, so I'd be carrying 3 Clif bars, 1 nasty flavored gel (which I'll have to be starving to eat), a bag of Clif blocks, and two hand held water bottles, relying on the streams for hopefully un-parasite fresh water.

Drew showed up first and we chatted for a bit, mostly about ultrarunning. He turned out to be a strong runner and very nice guy. He is like most good ultrarunners and didn't expound on his accomplishments, instead let his running ability speak for itself. Plus, he carried all my heavy extra clothes in his backpack for 25 miles once it warmed up. I think there were approximately 14 people and two dogs once we finally took off at close to 10am. It was very cold at the start, and my fingers were mostly numb with a dull ache fading in and out, but I was excited to be out on the trail with great people and looking forward to what the day would hold.

Drew Shelfer, Matt Kirk and I ran alone in the front and were away from the others completely after the first 30 mins. I was very comfortable at our pace and figured with stops we would take 5-6 hours total. At the first stream before heading up Standing Indian Mountain I was last to fill my bottle, and lingered there a minute too long as Drew and Matt ran off. I figured since we were on the A.T. I wouldn't get lost. Well, I stayed on the A.T. but they had taken a side trail, so I was running alone. After 30 mins I began getting nervous. I wasn't sure where we were going, though I thought I remembered someone mentioning that once on the A.T. we would just follow it all the way back to the vehicles. However, when you're totally alone in the woods and trails in January wearing only a pair of shorts and shirt, no hat, no gloves, little food and the night would be in the 20's, you second guess a lot of things. I stopped at a small sunny opening of flat ground and ate a Clif bar and just stood there enjoying the sun, the quiet solitude, and the view. At that point I made up my mind not to turn back (which would eventually take me back to the vehicles 2+ hours away). I figured if I kept going I'd end up somewhere I could get off the trail before nightfall if I was in fact lost. I ran for another 30 mins, and walked a bit. Just when I was going to pick it up again I heard voices, Matt, Drew, and Matt's great running dog, Uwharrie. I hid my happiness at seeing them, acting as though I assumed they would show up. I immediately asked how we would get back to the cars in case wrong-way Timmy decided to get lost again.

I was enjoying the day tremendously. My damn calf and the tendons on the front of the ankles (where the top of foot and shin meet) were hurting. I was happy though and pushed the pain aside. We climbed to the top of Albert Mountain where the 360 degree view from the fire station tower is amazing. To be able to see 4 states from one point is uncommon and inspiring. If I could go back to 1990 when I first got into backpacking, I would take a couple years and live on trails, in the woods, on the mountains, in the deserts.

The last five miles were very painful, so I walked close to three miles. With the walking, the run had taken roughly 5 hours 20 mins, and mileage would be 31. I changed and lingered a few minutes with the others who were at the cars, then began the long drive home. I'm thankful for the shared adventure and for the people I met and with whom I ran.

Athlete Profile - Peter Lilly

Athlete Profile - Peter Lilly

I met Peter at a Duathlon I organized. This very polite and proper gentleman (everyone with an English accent seems proper to me) is standing patiently waiting to register, and I take his entry form, glance at the age and have to look up again at him to confirm he's actually sixty-something years old. Being in Race Director mode, I think, "oh, great, this old guy's going to get hurt when he gets run over out in the woods by some younger (and much faster) entrant. And, of course, since he's this proper guy he'll probably sue the tattered pants off me."

Imagine my surprise when he comes into the first transition point after the trail run near the top of field of competitors, helmet goes on, mtn bike shoes on, and sprinting out of transition all in one fluid blur, leaving me standing there with my hands apart in sort of a half clap.

He's since registered in nearly every event I've organized and destroys his age group every time. So, I've taken to announcing him as, "Ironman, Peter Lilly!" He's very humble, and incredibly nice, so it's even more of a joy watching him in contrast as a fierce competitor, grimacing, gritting teeth, sweating and reaching new limits as he pushes himself like I wish I could push myself. The guy turns 65 this month. Here's his account of his life leading up to becoming the Xterra world champion in his age group (I know he'll do it this year).

1: How about some background;

I was born in a small Town on the outskirts of Manchester England, one of five children, it was wartime, we had ration books and food was limited and regulated by the Government, besides the basic food groups, which was bought fresh from local farmers markets and Butchers shops, we had a ration of orange juice, milk and cod liver oil, we had no sweets or cookies, having no television distractions most of our games involved running jumping climbing or bicycling, all physical, I was very thin, but very fit, from the age of eleven I delivered newspapers twice a day six days a week, and only once on Sundays, this incurred a lot of walking and getting up at five am in all types of weather, then when I started work aged sixteen I was riding a bike twenty miles, to my job, followed by another five, to evening class. In my later teens I took up bodybuilding at a local club, the trainer insisted that before we lifted any weights, we all had to run three miles, I remember the old guy saying, the body's main muscle is the heart and we build that, before anything else, how right he was, all this, plus playing soccer for a pub team, helped me to build, a body that is that is now suited to endurance sports, even after 65 yrs.

2: History as a Competitor

I have always been very competitive since as long as I can remember. The first race I ever ran was organized by the dignitaries of the town I grew up, in celebration of Queen Elizabeth 11 Coronation in 1952, I won a medal. I wish I still had it, however that was to be my first of many, from a variety of sporting activities, ranging from soccer to crown green bowling. In my thirty's I took up Scuba Diving and was a member of several Club's, the British Sub Aqua Club's certification process takes year's and a lot of training, I really committed myself to it and trained to Dive Leader. I traveled all over the UK and Europe diving and had quite a few close encounters, including one with a very large shark. In 1983 a job offer came up in the USA that changed my life completely, I accepted it and emigrated with my wife and three teens here to Charlotte.

3:The Job

I was recruited by Harper Corporation to manage part of their facility here in Charlotte, I jumped at the chance to move to the States, I was still in great shape, but the long hours at work followed by cookouts at weekends, eating big steaks with portion amounts the like of which, I'd never seen back in England, plus trying to cram everything into less and less time one had after work, resulted in a lifestyle that caused me to put on a lot of weight, from 190 to 230 pound, but all that was about to change, by chance I was walking the dog in Renaissance Park one day and a race was taking place, I think it was a Duathlon organized by Racescapes, 5k run 10k mtn bike, followed by a 3k run I was told. "Wow", that's tough I thought, then when the winner came into view, he just jogged over the line like it was nothing, not even sweating, his name was Jamey Yon, that was in 2001 I think.

4: Inspiration

I don't suppose Jamey realized that day, that the simple act of winning a race can inspire people to change their lifestyle, well that day he changed mine, I wanted to be like him and maybe inspire others. I joined a Mnt Bike Club, The Trailblazers and started riding and running, the weight just fell off. I was back doing what I love, riding my bike and running. The first race after that was the Greek Festival 5k in 2001, my time 30: 04, since that time I have improved every year, and my weight is down to 185 Pounds, overall I have now completed over 200 races of various kinds. I enjoy the endurance events, and lately my focus is Xterra, I qualified for the USA Championships held at Lake Tahoe, NV in 2007 finishing 8th in my age group. Also during Oct 2007 I did the World Xterra in Maui and finished 8th in my age group again, this time racing against some of the best off road Triathletes in the World.

5: My goals for 2008.

My favourite race is the Xterra East Coast Championship in Richmond. This takes place near the City Center alongside the James River. I really like the bike trail. Last year I drove there 3 days before the race and practiced on it, learning the techniques of some of the Pro riders, this helped improve my race time from the previous year by 41 min's and I took first place, receiving the East Coast Championship Jersey and Medal , This was a qualifying race for Worlds, that was one of my proudest moments and I hope to repeat it this year. That's what I like about Xterra the mile swim the 20 miles mountain bike and then 6.2 mile trail run, there are so many variables so many things that can go wrong , but when you get everything right it's such a great feeling. I guess that's what's known as being in the zone. I enjoy life and feel more alive than ever when I am in a race, I think it keeps you young and I hope I have many more years of racing ahead of me.

6: Training

The hardest part of racing is the training. The race is a culmination of what you did before and throughout the year. We are very fortunate in Charlotte to have good facilities and people who dedicate a lot of time to organizing race events and working on trails, also bike shops and businesses that are willing to sponsor events. The trails in NC are so varied, they allow one to prepare for just about any race. Not to mention the great weather. To compare, last year I went back to the UK To race in a ITU World Cup Race in Salford. They said it had rained every day for six week's, but we were in luck, the day of the race the sun came out, I mentioned to an acquaintance, that the organizers had told me they were hard pressed to find anybody for the over 60s age group in all England. His response was, “That's because nobody’s bloody daft enough.” And that pretty much sums up the mindset in the North of England, he was about 140 pounds overweight and smoked 30 cigarettes a day and drinks too much, but he was telling me, that I must be crazy to subject my body to this kind of punishment. He is 65yrs old and has since found out he has Cancer. I raised $300 for Leukemia Lymphoma Research, sponsored by the Banana Army, While I was in England, and I really enjoyed doing the International distance race in front of over five thousand spectators. The race was nationally Televised and I came 2^nd in my group. Doing this in front of all my relatives and friends in the Old Country was one of the proudest sporting moments of my life. The guy who came 3rd, I learned later, was a triathlon coach, no pushover. And the man that beat me was Sir Rocco Forte, Multi-millionaire/ Hotelier, who had the help of a man-servant in the transition area, I was going to complain about this, but although I led most of the race, he passed me two miles into the 6.2 mile run, and I just could not stay with him. He had me beat, but I gave a 100% that day and fell exhausted at the finish, but I was doing something I enjoy and raising money for a Charitable cause, at the same time. It's not just about winning.

Rat Jaw, Testicle Spectacle, Son of a B*tch Ditch, Leonard's Butt Slide, Little Hell, and of course, Big Hell. These are the names of sections in The Barkley. The Barkley has hack-sawed its way into my imagination. I'll go days and maybe even weeks without thinking about it, but it's there. In 21 years since its sadistic inception only six people have finished it.

There aren't words to describe it accurately, the challenge, the blood, the misery, the fun(?). You think a four hour or three hour marathon is difficult? Well, sit back and soak in something so difficult that you'll wonder why would anyone do this, what does it take to do this, and I hope I never have to do this.

Here is Matt Mahoney's description of The Barkley.

The Barkley Marathons - 100 Mile Run

And 60 Mile Fun Run
Frozen Head State Park, Tennessee

The Barkley is considered one of the toughest 100 mile races in the world. It has 52,900 feet of climb (and 52,900 feet of descent), more than any other 100 mile race, more than the 33,000 ft. of climb at Hardrock, and more than the 45,000 ft. at Nolan's 14.

Since the race began in 1986, only 6 runners out of about 600 have finished within the 60 hour cutoff. Mark Williams of the UK finished first in 1995 in 59:28. Here is his race report. In 2001, after several failed attempts, Blake Wood, 42, NM, and David Horton, 50, VA, finished together in 58:21, only to be disqualified for inadvertently leaving the course to follow a parallel route for about 200 yards. This route (on the south side of the stream instead of the north side) has slightly better footing and had been the normal route until 2000.

To give you some idea of the difficulty of this course, Blake had won the 2001 Rocky Raccoon 100 in 16:13, and the 1999 Hardrock 100 in 30:11. David Horton won Hardrock in 29:35 in 1993 and held the course record for the Appalachian Trail (2160 miles in 52 days) until recently.

Cave Dog (Ted Keizer) finished in 56:57 in 2003. He holds the Colorado 14er speed record, 54 14,000 ft. peaks in 10 days, 20:26. He also holds speed records in the White Mountains, Adirondacks, and Catskills. (See www.thedogteam.com). He trained for 2 weeks on the course before the race.

In 2004 Mike Tilden and Jim Nelson finished in 57:25 and 57:28, running the last loop in opposite directions as required by a rule added the year before. Both have finished Nolan's 14.

The race consists of 5 20-mile loops with no aid except for water at two points. The cutoffs for the 100 mile race are 12 hours per loop. The 60 mile "fun run" has a cutoff of 40 hours, or 13:20 per loop. To prove you completed each loop, you must find 9 to 11 books (varies) at various points along the course and return a page from each book.

See more photos and read more about The Barkley - "The race that eats its young."
http://www.mattmahoney.net/barkley/