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