CHF Blog

GAS, GAS, GAS

2008-07-02T10:31:00.005-04:00

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

2008-06-26T08:20:00.002-04:00

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

2008-06-10T10:40:00.003-04:00

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

2008-05-20T10:14:00.002-04:00

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

2008-05-16T14:43:00.002-04:00

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

2008-04-28T09:22:00.001-04:00

Chocolate for Active People?

2008-04-23T08:10:00.000-04:00

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

2008-04-21T08:27:00.002-04:00

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

2008-04-18T09:12:00.001-04:00

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!

2008-04-16T07:53:00.006-04:00

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

2008-04-14T08:45:00.002-04:00

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

2008-04-11T07:53:00.005-04:00

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

2008-04-09T08:14:00.002-04:00

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

2008-04-07T08:53:00.003-04:00

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

2008-04-04T08:06:00.001-04:00

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

2008-04-02T08:01:00.006-04:00

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

2008-03-31T07:43:00.005-04:00

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

2008-03-28T08:31:00.004-04:00

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

2008-03-26T08:01:00.006-04:00

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

2008-03-24T08:24:00.000-04:00

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

2008-03-21T08:32:00.006-04:00

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

2008-03-19T08:10:00.000-04:00

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

2008-03-17T08:01:00.001-04:00

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

2008-03-14T08:45:00.005-04:00

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

2008-03-12T09:06:00.000-04:00

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

Are We In Kansas Yet?

2008-03-10T08:48:00.004-04:00

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

2008-03-07T07:57:00.001-05:00

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!

Upcoming Cycling Events

2008-03-06T08:20:00.003-05:00

Upcoming Cycling Events

March 8th and 9th
Come Compete in the first TBRA event weekend of the Year: the "SwimandTri.com" Spring Forward Time Trial in Rutledge, TN on March 8 and the"Tomato Head" Downtown Maryville Crit in Maryville, TN on March 9.

For more event info (scroll to bottom of page):
southerncycling.com

Out Like a Lion Race Weekend
March 15 Remax Town and Country Road Race
March 16 Food Lion City Park Criterium
Albemarle and Salisbury, NC

Registration is open!
Online registration is open for the most exciting event of the early racing season, the Out Like a Lion Race Weekend. The race weekend will feature the Remax Town and Country Road Race on Saturday in Albemarle, NC and on Sunday the Food Lion City Park Criterium in Salisbury, NC. The inaugural event in 2007 saw over 300 racers each day battling for the early season prize money. While the course for the criterium is the same exciting race course around beautiful City Park in Downtown Salisbury, the road race course for Saturday is new. The course will be a challenging 6.5 mile circuit with little traffic just north of Albemarle.

For more info on the event or to preregister, visit http://www.charlottesportscycling.com/OutLikeALion.htm

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Saturday, March 15
Brandon's ELAM-N8 Cancer Birthday Bash:
Pre-registration $20 on www.ActiveZach.com
Touring Ride Distances: 8 mile, 20 mile, 40 mile, 60 mile
10 K Fun Run, 5K Walk and 5K Bicycle Parade for Kids
Event Starts at 9:00 AM
Porter Ridge High School, Indian Land, NC
More info at: www.Elam-N8Cancer.com
Live Bands and lots of entertainment for the family
Proceeds benefit Hometown Heroes, 24 Hours of Booty, Porter Ridge Garden Memorial fund.

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Maxxis Southern Classic MTB Series

http://www.southernclassicmtb.org/

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Sunday, March 30

Sally's Y Ride in Denver NC

Ride For Sally's Y March 30,2008

www.activezach.com/events/eventDetails.cfm?pEventId=2416 or www.sallysy.org

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Start Date: Mar 30, 2008 1 p.m.

E-mail: bloodsweatgears@bellsouth.net

Distance: 15 - 30 - 50 mile

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Saturday, April 19

THE 6 HOUR GRIND ON THE GREENWAY

Presented by SouthPark Cycles and www.BlackDogBikes.com

Anne Close Springs Greenway will play host to a super exciting six hour mountain bike race on April 19.

Don’t let the name “Greenway” fool you, the race at Anne Close Springs Greenway is about 98% fast and challenging singletrack. The event will be held from 11AM to 5PM. The start and finish of the event will be at the Field Trial Barn. Categories, registration and all other pertinent info will be posted soon on

www.charlottemtnbike.com

This event is being held in conjunction with the Earth Day celebrations organized by the staff at Anne Springs Close Greenway. We have a local Girl Scout Troop providing breakfast at the event. We will have 12 different racing categories with great prizes and trophies going three deep in all categories.

Duo Male

Duo Female

Duo Single Speed

Duo Coed

Solo Male Open

Solo Female Open

Solo Single Speed

Solo Female Novice

Solo Junior

Solo Male 19 - 34

Solo Male 35 - 44

Solo Male 45+

We are working on entertainment for after event party. If we can land a sponsor, we are going to have Acoustic Syndicate play a show after the race. Its still in the works but we are feeling good about it. The plan is your entry into the race will include a ticket to the show. Stay tuned for more detail.

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Saturday, May 3

Dilworth Criterium - Charlotte, NC

This year, the 35th Annual Dilworth Criterium will be part of the USA Crit Speed Week and offer over $12k in CASH!

www.charlottesportscycling.com

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Sunday, May 4

Uwharrie Xterra

For more info, visit www.middleringcycles.com

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Dirty Spokes 12/6 Hour Mountain Bike Endurance Races

2008 - Points Series - Georgia! The Series will consist of 3 races!
Register On-Line: Active.com (keyword = Dirty Spokes)
RACE DATES:
March 15th, 2008 - Heritage Park, Farmington, Ga.- 6 Hour Race ONLY (1st Annual)
May 3rd, 2008 - Fort Yargo State Park, Winder, Ga. (DOUBLE POINTS RACE - YES DOUBLE POINTS RACE!!!)
October 11th , 2008 - Georgia International Horse Park, Conyers, Ga.

Over $25,000 in cash and prizes throughout the 3 race series!
Dirty Spokes Productions,LLC
Contact: tim@dirtyspokes.com
* For more race information check out: www.dirtyspokes.com

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May 24 & 25

The BURN 24 Hour Challenge is the Southeast's Premiere 24 Hour Mountain Bike Solo & Team Relay Race featuring an amazing trail system, electronic timing, kid's races, great prizes, the infamous Alien Abduction, and free BURN Energy Drinks throughout the event. This is your source for race details, registration options & race rules. While you are here please add your name to the mailing list. We hope you can join us in at Dark Mountain Trails in Wilkesboro, NC on May 24th & 25th, 2008. Details can be

found at http://burn24hour.com

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July 25 - August 3 - 9 DAYS OF RACING IN NORTH CAROLINA

Dates for the 8th Annual Crossroads Cycling Classic are posted.
Check out www.crossroadscycling.com

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August 15-17

FOOL'S GOLD 100/50 Mile Mountain Bike Race & Festival

"Thar's gold in them thar hills!"

August 15-17 2008 in the mountains of North Georgia

Fool's Gold 100 will be the 6th race of the 2008 National Ultra Endurance Mountain Bike Race Series. Expect lots of singletrack with a few gravel road grunts. Be prepared to ride hard..and drink a few brews. We promise, you won't be disappointed! With the low entry fee, great schwag, all of the essential amenities (i.e. food, lodging, beer) ALL WEEKEND!, and cash payout for the Open Men’s/Women’s class in the 100 miler, we think this one will be on your race calendar for good!

New York City Marathon Raises Entry Fee - "Holy Cow!"

2008-03-05T08:08:00.003-05:00

New York City Marathon Raises Entry Fee - "Holy Cow!"
Tim Long

Organizing and promoting events for a living, I often get the question, "Can you make any money doing that?" "Enough to live," is typically my answer. Maybe if I started charging $166 entry and a $11 processing fee, I'd be able to buy that shiny new Mercedes S600 I've always wanted (NOT). Consider this: the $11 fee is paid by everyone who applies, and is non refundable. The organizers are making over $500,000.00 off people not even making it to the start line.

If that price sounds high, well, it is. Entry into the large marathons climbs every year. The problem is that people continue flocking to these events and paying these prices. My fear is that the big marathons will turn into what I call "Everest Castles", where only rich dummies are welcome. Everest used to be the test of the strongest and most courageous adventurers. Now, anyone with $40,000 and the right clothing can pay his way to the top. Is this where our big marathons are going? It'd be interesting to see whether the average finish times continue to get slower by perhaps weeding out sub 3 hour finishers who can't afford to participate. "Call the Science Journal! We got a study to conduct." I'm forking out $110 to run Chicago this year (only my second marathon). That's my limit. I won't ever do the NYC marathon, so I hope the 6 hour finisher who takes my place and can afford the entry enjoys the event.

Dutchmans Trail Delight Run - Report

2008-03-04T08:49:00.004-05:00

Tim and Fred post run and no worse for the wear!

Dutchmans Trail Delight Run - Report

Tim Long

This is another installment of the fun runs/hikes the Native Trail Gods organize. There are mileage options to encourage all abilities from short hikes to strenuous long runs.

“Three and a half hours” was my answer when asked how long it would take me to run the 24 mile (out and back) Dutchman Trail in the Uwharrie National Forest. I had run 24 miles, and had run the Uwharrie trail, so I thought I knew what I was talking about. Little did I know that the Dutchman trail is a trail designed and built by the devil and it resides in Hell. Short story: I completely underestimated this run. The Dutchman Trail makes the Uwharrie Trail seem like a pathway in Central Park.

I showed up late at 10:15AM. Fred, Ernie, and Ronnie were there and said that Frank, Donna, and Shashi had already headed out for the run. After getting my shoes on and loading up the two water bottles and food, I was off. Ernie and Ronnie are of similar pace, so they settled in while Fred and I ran on ahead. The weather is worth pointing out. It was a perfect day with clear skies and highs in the low 60s.

The trail is runable for the first four miles. Then the climbs and descents begin. These would be fine except they are littered with rocks, roots, and leaves covering the ankle twisting obstacles. Fred’s not used to running really long distances, so he was trying to run up every incline, no matter the steepness. I pointed out that we were in the first hour of a multiple hour run and that he may want to save a little energy for later. Fred also seems to function solely on air. He can run far, run fast, and run hard without ever seeming to ingest water or nutrition. For example, on this particular run, water consumption should have been approximately 120 ounces (that’s six water bottles). Fred started off with these tiny containers, both of which added up to 14 ounces. I wasn’t much better, but my two handheld bottles at least added up to 40 ounces. I only hoped that we both had enough food. Can anyone say “Donner Party”?

We caught and passed Frank and Donna, both of whom I’d never met before. Then we caught Shashi, and were then on our own. We were taking turns at the front keeping the pace reasonable. The trail got so unbelievably difficult that I was thankful there were two of us to spot the right direction. Knowing myself, I’m certain I’d still be out there right now wandering around.

40 minutes after turning around and at about 16 miles, we caught Ernie and Ronnie, who had decided to turn around when we met them. They had taken three hours to cover eight miles, which is a testament to the difficulty of the trail.

Fred started fading from dehydration and fatigue, and told me to stop waiting for him. Feeling really good, I poured it on for the last hour, finishing in 4 hours 20 mins. I did a “cool down” run of two miles on the rugged dirt road there (mostly just to enjoy some level ground for a few minutes). By the time I got back, Fred had finished and was just sort of sitting there propped up against a tree at the end of the trail. We had some cookies, pretzels, Clif Bars, and drinks. It had been a full day and one of the best runs that I won’t forget.

Ernie called me later to let me know he and Ronnie finished and were safe. Frank and Donna had already returned to the cars before us and left (I bet they’re likely ticked off at me because the trail is so difficult to follow). Once again, I have no idea whether Shashi made it out alive.

My final stats:

26 miles / 4 hours 36 mins / on the trail, 2:15 going out and 2:05 on the return trip.

Only ate 430 calories during run (dumb) and drank 20 oz plain water, 20 oz with NUUN electrolytes.

As I walk the trail of life
in the fear of the wind and rain
grant O Great Spirit
that I may always walk like a man.

-Cherokee prayer

Frosty 5k (3rd of 3) Race Report

2008-03-03T08:47:00.003-05:00

Frosty 5k (3rd of 3) Race Report

By Jim Payne

Yesterday was the third and final race of the Frosty 5k race series. The first race was held at Mallard Creek Greenway and the second race was held at McAlpine Creek Park. This race was held in Freedom Park close to Uptown Charlotte. This is a nice urban park. It has a neat little outdoor stage located on an island in the middle of a pond. There was ample parking for everyone running in the race and watching the 5k race. I had run on the outside of the park numerous times as one of Sharksbite's group runs used to run right past the backside of the park.

I have been fighting a cold for the past couple of days and considered not showing up. But I did not want to hear the ribbing I would have received from my friends Tim and Marcus if I stayed home. So I left my house shortly after 7:45am and showed up right at 8am. Of course Marcus pulled into the parking lot right as I turned my car off. We walked together to get our packets, bibs and chips. They had the tables setup on the island in the middle of the pond. While walking to the registration tables we were trying to figure out the course. We could see the start/finish being setup but really could not tell the rest of the course. As with the previous races, the registration was setup perfectly. Easy access and no wait. The turn out was great with many people showing up at the race. Many families with dogs and strollers and lots of kids. This is the exact reason why I feel CHF should sponsor a race every month and not just these three. For me, running is about getting outside and exercising. With the Nation average for weight on a significant rise, it is great that CHF can get so many outside and exercising. Being a magazine centered on health and fitness, this seems to be right in alighment with their charter.

The announcement was made to get to the start line and get ready to race. Marcus as usual went to the front. He is very fast and today was in the perfect mood to have a good run. Me, well, I am pretty slow. I have ran these events around a 9 min pace. I expected to be a bit slower today as I was not feeling very well. Still, I lined up where I thought I would place. About 3/4 of the way back from the start. Although this start turned out to be much different from the last. The race director did not line everyone up and this proved to be a big issue. The last race start went so smoothly for everyone. I have no idea why it was not done this time. But, I also understand how crazy things can get for race directors at the start. I am sure he was putting out numerous "fires" such as "I lost my chip..." and "We switched bibs...". At least, this is what I hope. So the race started and of course there was a big bottle neck right at the start. We started the race from the chute that would be at the finish. This caused everyone to bunch up. Especially with the baby joggers and dogs. Once we got past the start area we were running on a paved path. With so many runners this proved to be a continual bottleneck. About a quarter of the mile into the run we actually had to run on a city sidewalk. This was a bad decision. With so many walkers, baby joggers and dogs that started up front this proved to be an even bigger bottle neck than the start. I actually stopped running for a bit and then had to walk for a bit just to stay on course. I NEVER cheat so I just sucked it up and put this down to bad course planning. After the side walk we were still running on pavement but through a little side section of trees in the park. This was a nice area that I enjoyed running through. But just as we were getting into a groove we were out of that area and onto a parking lot. Yep, I said parking lot. I thought the sidewalk was bad but this was just plain boring. After the parking lot there was a little section of sidewalk again and then the turn around point. The course was an out and back so I knew this was the halfway point.

At the halfway point was a water stop manned by a group of cub scouts. They were all very nice and eager to get us our water. I made sure I told them thanks and took my water. Not feeling well I needed it. I also took a sec to look at my watch. I was way off my normal pace. Even being sick I was off the pace I thought I would run. In fact, I was running a slower pace than I have ever ran. I just chalked this up to me maybe being a little more sick that I thought. Still, it was a nice sunny day and I was outside running. This is still better than not running. I have always said, "A bad running day always beats a day without running." I had pasted numerous people and things were pretty spread out at this point in the race. I was able to stretch out my legs and get into a good rhythm. I still had to run through the parking lot and traverse the sidewalk again but with little people around me this was not an issue. Still completely boring but no longer a roadblock to a decent time.

I crossed the finish line around 31:49. This was not happening. Sick or not, Tim would lay down the guilt trip on me. He knows my running goals and he knows my ability. There had to be something other than me wrong. I immediately began thinking the course had to have been marked incorrectly. I guess I should say configured incorrectly as there were no mile markers on the course. At least, none that I saw. Maybe the course layout was not followed prior to the start of the race. Maybe we should have turned around before the parking lot instead of running through it and turning around afterwards. Anyway I sat down in the stands of the little theater with Marcus to await the awards. The first thing he said to me was, "Do you think the race course was long?" Yep. It had to be. That course distance and the layout was the big topic of conversation amongst the participants. Everyone was comparing their GPS running devices. I heard everything from 3.5 miles to 3.75 miles. But not a single GPS device had anything close to 3.1 miles. A 3.5 mile run makes sense for me to finish at a time of 31:49 with a average pace around 9 min. This is how I felt I ran so this is what I am going with.

The awards ceremony afterwards was great. The race director had some clever things to say for the award winners. Everyone was sitting on a hill and on the benches for the theater. It was a good setting to hand out the awards. Marcus came in first in his age group so he completed his set of three CHF mugs. I did find it slightly funny that they gave the winning kids coffee mugs as well. Because of the big give-aways pretty much all the race participants stayed for the awards. I did not win either the treadmill nor the Elliptical Trainer. Oh well, that is not why I signed up for these events. It was nice to see how large the bin was for the people who had signed up for all three races.

This race was just OK. My advice (and they have not asked for it) would be to not have another event at Freedom Park. It is just not conducive to a decent 5k race. Of the three races I would rank them as McAlpine Creek Park first, Mallard Creek Greenway second and Freedom Park a very distant third. I would also set the participants at the race start exactly as was done at the McAlpine Creek. This allowed for a very smooth race start. And lastly, I would get different awards for the kids. They don't need coffee cups.

These three races were a great idea and overall, were put on well. Sure, there are things that can be learned from all the races. Some more than others (say Freedom Park race). But the overall idea was well worth it. Enough people showed up to make them viable from a economic standpoint. Lots of families got outside and exercised. This is the most important point. Getting outside and improving health and fitness for the Charlotte community. I enjoyed the series and hope they do more.

Athleticore - THE Online Exercise Log

2008-02-29T08:58:00.005-05:00

Athleticore - THE Online Exercise Log
Tim Long

Athleticore is the baby of designer Nick Frank. He was kind enough to brand it for Racescapes Events' use almost four years ago (hard to believe it's been that long).

Athleticore features an athletic event and training log for all kinds of athletes, whether they be runners, bikers, swimmers, ball players, weightlifters, or whatever. You can track your races, the mileage on your shoes, nutrition, sleep patterns, it's endless.

I've been using it since 2004. I have to admit that it's a difficult thing to face when you're injured or just in a funk with your training, because it doesn't lie. There are so many features about it that I like but some of the main ones are the ability to see others' logs and entries. I often read Anton Krupicka's, who does 200+ miles per week of running. The guy has destroyed the field the last two years at the Leadville 100 Mile foot race. I also read Brian Sell's (2:10 marathoner, 3rd place in the recent marathon Olympic trials). It's inspiring. I also look at the entries of friends and people I know.

Athleticore's online log, and the sense of community Athleticore fosters among its members is like a giant running club with smaller groups being formed within it.

To access the Athleticore log and become a member, simply visit http://athleticore.racescapes.com and click the JOIN link. Use promotional team password: "racescapes" and your membership will be free!

Events for Runners and Walkers This Saturday

2008-02-28T08:23:00.004-05:00

Events for Runners and Walkers This Saturday
Tim Long

Frosty 5k

The Frosty 5k's 3rd and final race of the series kicks off at Freedom Park in Charlotte, NC at 9:00AM (registration and packet pickup begin at 7:30AM). Winners of the treadmill and elliptical trainer will be announced after the event.

Charlotte Health & Fitness magazine and Lowes Foods would like to thank the over 1,300 people that came out to enjoy Mecklenburg County's beautiful greenways this winter.

We are having our final event of the Frosty 5K Walk/Run Series this Saturday, March 1 at Freedom Park - 9:00AM.

You can still register online through Thursday, Feb 28.
RACE DAY REGISTRATION IS AVAILABLE.

During our post race awards ceremony, we will be holding our drawing for a BRAND NEW treadmill and elliptical trainer. Thank you Play It Again Sports!
These top of the line pieces of fitness equipment retail for over $3,000.00. Everyone that signed up for the series is entered in the drawing for the treadmill. Everyone that signed for each of our races is entered into the drawing for the elliptical trainer (one entry per race). For more information, please visit CHF

The LeRoy T. Walker 5K Fun/ Walk A Thon

For the walkers of Charlotte a new event has emerged this year bearing the name of LeRoy T. Walker. Registration and packet pickup begin at 7:00AM and the walk commences from the Carolina Panthers Stadium practice field at 8:00AM

The LeRoy T. Walker 5K Fun/ Walk A Thon is a new event for the UNCF, Charlotte Region office. The event is developed to help keep the Charlotte community informed about the tremendous effort of UNCF to support its 39 member institutions while also generating resources for the school. Purposefully planned for the weekend of the CIAA Tournament, the Walk A Thon will draw participants from the Charlotte community as well as alumni and students in town to attend the basketball tournament. Six of the twelve CIAA universities are UNCF member institutions; Livingstone College, Shaw University, St. Augustine’s College, St. Paul’s College, Johnson C. Smith University and Virginia Union University.

The Walk A Thon will commence at Bank of America Stadium-Panthers Practice facility beginning at 8:00 am on March 1, 2008. The Walk A Thon course will be the Irwin Creek and Stewart Creek Greenway through Seversville Park and Frazier Park located in Historic Third Ward. The course provides a scenic view of Uptown Charlotte and is just east of Johnson C. Smith’s campus.

For more information, please visit the UNCF or Racescapes Events

Stretching Found To Have No Effects?

2008-02-27T07:53:00.004-05:00

Stretching Found To Have No Effects?
Tim Long

I've never understood why stretching has been so debated and so disliked by so many people. The New York Times published an article yesterday about stretching or, more accurately, about a study done that found stretching is not shown to help decrease injuries or soreness in runners.

Believe me. I don't look forward to stretching (and sometimes dread it) because it does take time. But I'm always glad I did it, especially the next day when I go for another run. A lot of people seem to rely on the run itself to loosen them up. I like to feel good right from the start and feel like something's wrong if I don't feel good until 20 mins into it (which happens). When I am stiff or sore at the beginning of a run, I know I've either not fueled or hydrated correctly or didn't stretch enough or need to back off.

I've spoke to enough sports doctors and massage therapists and have never had even one tell me stretching is not good.

I welcome readers' comments. Do you stretch?

Whitewater Center Adding Parking Fee

2008-02-26T07:18:00.000-05:00

Well, anyone who paid attention to the White Water Center knew something like this would happen. Since, I'm representing CHF magazine, I have to refrain from writing my personal opinion. Search around the web for my other blogs and you may see what I think of WWC.

Whitewater Center adding parking fee

Income needed to pay loans

APRIL BETHEA

GARY O'BRIEN / Staff Photographer

The U.S. National Whitewater Center will soon charge a $5 per car fee to enter the park as a way to bring more money into the facility.

The center also plans to add a mega zip line in time for the Olympic trials in April, as well as offer more youth programs and types of rafting and flatwater boating, Executive Director Jeff Wise said Sunday.

The new efforts will help expand the number of programs offered by the center and raise money to help pay off $38 million in loans that went toward construction.

The 300-acre facility, located about 11 miles west of uptown Charlotte, opened in November 2006. It had about 600,000 visitors in its first year, about double what was anticipated.

The center had a $1.9 million profit in cash flow for the fiscal year ending Oct. 31, an audit said. "I'm very pleased that we had a net operating profit," Wise said. "There aren't too many businesses out there that can claim that."

But the center was unable to make three payments on loans used to build the center. Wise said the center made about $2 million in net capital, which made it difficult to meet those payments. That loan has been restructured.

Six governments -- the cities of Charlotte, Belmont, Gastonia and Mount Holly, and Gaston and Mecklenburg counties -- have pledged up to $12 million to cover potential shortfalls during the center's first seven years of operation. The center recently asked Mecklenburg County for $1 million.

Charging for parking or an admission/access fee was part of the agreement to restructure the debt payments.

Since opening, the whitewater center has charged visitors to raft, kayak or climb. But it offered free admission, parking, and use of hiking and bike trails.

The board of directors had considered charging new fees in the fall, Wise said, but worried about the costs keeping visitors away.

He said the new fee would start sometime within the next month.

In the meantime, the center also has hired a consultant to help secure a naming rights deal.

Some residents said Sunday they disagree with charging more money.

"Five dollars a car is highway robbery," said Jack Crouch, founder of Tarheel Trailblazers, which built the bike trails out there. "I'd say $2. It is not fair to riders of the city. That is incredible. I'll just quit riding there."

Russ Langley said he uses both the whitewater and bike trails. He goes to the center four or five times a week and worries a $5 fee will add up. But, he said, "if there's an annual pass to keep this park going, that's okay."

Crowders Mountain Trail Run – Run Report

2008-02-25T08:16:00.002-05:00

Crowders Mountain Trail Run – Report

Feb. 24, 2008

Tim Long

After a beautiful day Saturday with sunny sky and 60 degrees, Sunday brought overcast and clouds in for our fun run. A few people said they couldn’t make it at the last minute, at least one other person came down with the flu that everyone, including myself, seems to have had this week, and I imagine a couple other folks looked at the weather and came up with better ways to spend their Sunday.

In attendance were Shashi, Greg, Bo, and me. Even though it was a smaller turnout than last week I was happy to note that everyone was new, so if we can get everyone out together, we’ll have a fairly large group. We got underway at about 10:15AM. Shashi is a good, steady runner and likes to run at a slower pace, so he was a bit behind us at the start. Greg, Bo, and I stayed together the entire first 11 miles.

The course itself is more challenging than I remember it from the one time I ran it a few months ago. The first two miles are on a fire road that climbs all the way to the radio tower at the summit. Once at the radio tower, you make your way onto single track trail that takes you by the rocky ledges where the view is substantial. Then you descend the 336 wooden steps where you have to pay attention since they are at different heights and spread out irregularly.

After the steps I was leading the three of us at a good pace. And then "Wrong Way Timmy" juts off onto a side trail that goes nowhere. Bo followed, of course, because I’m sure he assumed no idiot would go off the main trail. Greg promptly passed us while we made our way back up onto the trail. Greg then proceeded to turn up the gas on the pace and we burned up the last three miles to the main welcome center. We maintained that pace for the most part coming back over the summit, down the fire road to where we started. Eleven miles, climbing and descending Crowders twice in 1 hour 32 mins (45 mins out, 47 mins back). Not bad. That pace would get you first place at the Crowders 50k (though you’d have to run what we just did three times).

Greg had to get home, so he was good with the 11 miles. I had planned on doing it twice, so I threw on an extra short sleeve shirt, since it was getting colder and damper out. Bo was unsure about a second trip, because he was just coming off a PR marathon the weekend before. When he started back up the fire road with me, I thought he’d turn around at the summit and return. He ended up sticking it out all the way to the other side of the mountain, though he’d forgotten to bring any food and was starting to bonk. I ran easy enough so I never got too far in front of him. I let him know that I planned on pushing pretty hard for the return trip to the cars, so when we left the main welcome center for the return trip, and our fourth time climbing up and over Crowders, I started in on my own pace right away.

It was a lot of fun grinding it out with 16 miles already on my legs. I was surprised how strong I felt after a week of fevers and being sick, but I was flying until I came to those damn 336 steps. I got stuck behind a few people who seemed happier complaining about the steps than just climbing up them and getting it over with. Once past them, I put everything I had into the last couple miles to finish the last section in 44 mins. Bo came in 15 mins after and had taken a short cut. He was only concerned with getting home and eating burritos.

I only saw Shashi once out on the trail, so I hope he made it home...

So, my stats for the day: 22 miles, 3,200 ft of climb and 3,200 ft descent for total elevation change of 6,400 ft!! Done in a time of 3 hours 10 mins. Not too shabby.

Oh, and I ran down that wrong trail AGAIN on the second circuit. I need GPS surgically implanted in my forehead.

Next week: Dutchman’s Trail Delight Run/Hike, Uwharrie National Forest. All abilities! Mileage options up to 24 miles. Out and back, so you can turn around at any time to cut the mileage. Info at Native Trail Gods

http://groups.google.com/group/native-trail-gods?hl=en

Trail Running Shoes

2008-02-22T08:15:00.001-05:00

Montrail Highlander (Women's)

Trail Running Shoes

Trail running shoes, do you need them? After our Tues. night trail
run this week where one of the runners rolled her ankle three times
(she's fine), I started thinking about it. She runs the trails in
road shoes, which is ok to a point. If you're serious about getting
out on the trails I would suggest investing in trail shoes for the
following reasons:

Lower profile soles - road shoes tend to be "higher" with more
cushion, which may facilitate ankle rolling. Lower profile soles offer
more lateral stability.

Harder soles - trail shoes have a denser and sometimes even a plastic
plate on the bottom of the foot, protecting your soft tootsies from
sharp rocks and roots.

Toe protection - this is a biggie. Smash your toe on a rock or get it
caught under a root and you'll know why toe protection is important.
Trail shoes often have a very thick rubber toe cap.

Tread - trail shoes often have knobby tread compared to the relatively
slick road shoe tread.

Finally, the upper material - the material over the top of your foot
is almost indestructible on trail shoes. It also expels water from
the shoe much more efficiently than road shoes.

That's it! My favorite brand is Montrail. I've run in almost all of
their models and l-o-v-e them. Unfortunately, Montrail was recently
bought by Columbia (the sports clothing company, not the country), so I'll be watching very closely for changes in the shoes (cost cutting, quality, etc).

Anybody have other shoe suggestions?

Lunar Eclipse - Nutrition for the Eyes

2008-02-21T08:46:00.002-05:00

It's not all about sweaty exercise and counting caloric intake. Sometimes just appreciating the natural things we can't control is what we need.

Here are four stages of the lunar eclipse last night from Carmel Rd. in Charlotte.

Hope you caught the real thing.

Upcoming Cycling Events

2008-02-20T08:35:00.003-05:00

Upcoming Cycling Events for All Levels

Saturday, March 15 and Sunday, March 16

2nd Annual Out Like a Lion Race Weekend

Remax Town and County Road Race - Albemarle, NC

Food Lion City Park Criterium - Salisbury, NC

The event brochure is now posted on www.charlottesportscycling.com

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Saturday, March 15 Brandon's ELAM-N8 Cancer Birthday Bash: Pre-registration $20 on www.ActiveZach.com Touring Ride Distances: 8 mile, 20 mile, 40 mile, 60 mile

10 K Fun Run, 5K Walk and 5K Bicycle Parade for Kids Event Starts at 9:00 AM Porter Ridge High School, Indian Land, NC More info at: www.Elam-N8Cancer.com Live Bands and lots of entertainment for the family.

Proceeds benefit Hometown Heroes, 24 Hours of Booty, Porter Ridge Garden Memorial fund.

Maxxis Southern Classic MTB Series

http://www.southernclassicmtb.org/

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Sunday, March 30

Sally's Y Ride in Denver NC

Ride For Sally's Y March 30,2008 www.sallysy.org

Start Date: Mar 30, 2008 1 p.m.

E-mail: bloodsweatgears@bellsouth.net

Distance: 15 - 30 - 50 mile

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Saturday, April 19

SouthPark Cycles and www.BlackDogBikes.com presents

THE 6 HOUR GRIND ON THE GREENWAY

Anne Close Springs Greenway will play host to a super exciting six hour mountain bike race on April 19.

This event is being held in conjunction with the Earth Day celebrations organized by the staff at Anne Springs Close Greenway www.charlottemtnbike.com

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Saturday, May 3

Dilworth Criterium - Charlotte, NC

This year, the 35th Annual Dilworth Criterium will be part of the USA Crit Speed Week and offer over $12k in CASH!www.charlottesportscycling.com

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Sunday, May 4

Uwharrie Xterra

For more info, visit www.middleringcycles.com

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May 24 & 25

The BURN 24 Hour Challenge is the Southeast's Premiere 24 Hour Mountain Bike Solo & Team Relay

Race featuring an amazing trail system, electronic timing, kid's races, great prizes, the infamous Alien Abduction, and free BURN Energy Drinks throughout the event. This is your source for race details, registration options & race rules. While you are here please add your name to the mailing list.

We hope you can join us in at Dark Mountain Trails in Wilkesboro, NC on May 24th & 25th, 2008. Details can be found at http://burn24hour.com

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August 15-17

FOOL'S GOLD 100/50 Mile Mountain Bike Race & Festival

"Thar's gold in them thar hills!"

August 15-17 2008 in the mountains of North Georgia

Fool's Gold 100 will be the 6th race of the 2008 National Ultra Endurance Mountain Bike Race Series.

Expect lots of singletrack with a few gravel road grunts. Be prepared to ride hard..and drink a few brews. We promise, you won't be disappointed! With the low entry fee, great schwag, all of the essential amenities (i.e. food, lodging, beer) ALL WEEKEND!, and cash payout for the Open Men’s/Women’s class in the 100 miler, we think this one will be on your race calendar for good!

Exercising When Sick - Yes or No

2008-02-19T08:34:00.006-05:00

Exercising When Sick - Yes or No
Tim Long

Most of the seeds for the daily articles I write here online for CHF magazine come from personal interest or experience, which is the case with most writers unless contracted to write about specific topics. So, I've been sick for the last few days and the timing isn't good (is it ever good timing to be sick?). I'm ramping up my training and running mileage, trying to follow my new coach's workout program, and deal with the everyday personal and professional things, just like we all do.

So, today I'm saying burn your tissues and rattle your pill filled medicine bottles; it's a revolution against the cold! Ok, so a bit melodramatic, but don't we all get a little sensitive and over dramatic when we're sick? I know I feel at least somewhat better when someone says (with head tilted and sad eyes.....helps when it's a cute female....), "Aww, you poor thing, I hope you feel better." I'm sure this need for sympathy is left over from trying to get your way with your mother: getting out of chores (yes, some of us had chores), being able to watch TV, and getting a special food like brownies or ice cream.

Now it seems all those great things are gone since I moved out of my mother's house 22 years ago (she won't take me back, I've tried). Now I'm left on my own to deal with the nagging cough, runny and sore nose, and dull headache. I've found that maintaining my regular exercise routine has no ill effects on my being sick. I won't go as far as to say it cures my cold or sickness, but I will say it makes it more bearable.

Apparently, it's been shown that exercising while sick neither hurts nor helps the common cold. However, there are some guidelines to follow when approaching the decision whether or not to get out there and sweat up a storm while your nose is running like Niagara Falls.

Dr. Cathy Fieseler gives this advice when asked whether it's good or bad to run while sick:

"There are a few basic rules about exercising while ill. If you are running a fever or have body aches, don’t work out. The greatest concern about exercising while ill is that it may increase the likelihood of developing myocarditis—infection of the heart muscle. This is probably more likely when fever and/or body aches are present.

Otherwise, use the neck check, a guideline recommended by Dr. Randy Eichner, prominent physician for the University of Oklahoma football program. If your symptoms are above the neck (sore throat, congestion, etc.) it is okay to work out if you are up to it. This is not a time to push the intensity of workouts; I’ve seen a number of people develop long-term symptoms after working out too intensely while ill. Moderate workouts should be fine.

More than ever, it’s important to make sure that you are getting adequate rest and fluids."

So, get out and snub your red nose at that cold by running, walking, and cycling. And if you see me while I'm sick like this week, please tilt your head to the side, conjure up a sad face, and say, "Aww, you poor thing. I hope you feel better." Some homemade cookies would be nice too.

Frosty 5k Give-away...Who will win?

2008-02-18T08:24:00.002-05:00

Frosty 5k Give-away...Who will win?

On Saturday March 1, Charlotte Health & Fitness magazine and Play It Again Sports will be holding a drawing to award a $1850 Treadmill and $1650 Elliptical Trainer.

YOU MUST BE PRESENT TO WIN.

Everyone who signed up for the 3-event series will be entered into the drawing for the treadmill and all individual event participants will be entered to win the Elliptical Trainer.

A Play It Again Sports representative will be drawing a name Saturday morning, March 1! It's not too late to be eligible to win the Elliptical Trainer!

It's going to be a great morning in Freedom Park. Don't miss it!

We will have plenty of door prizes including Carolina Speed Pro Football Tickets and Charlottte Checkers Hockey Tickets. Lowes foods will be providing food that is good for YOU and of course we'll have plenty of drinks and coffee. Frosty 5k Final Race March 1

EVENT LOCATION Freedom Park Charlotte, NC

Events begin at 9 a.m. Check-In begins 7:30 a.m.

As always, kids are highly encouraged to participate with just a $5 registration fee with a paid adult. Lowes Foods will be providing plenty of post event snacks and hot coffee.

All information and event details may be found at http://www.chfmag.com or click on the image above.

Kings Mountain Military Park 16 Mile Trail

2008-02-15T08:43:00.001-05:00

Kings Mountain Military Park - 16 Mile Trail
Tim Long

I don't recall exactly how I found out about this diamond in the ruff. I ran this trail last summer shortly after completing my first 50k race, so I thought, "16 miles, heck, that's easy...." Well, when I went to sign in (you have to sign in when venturing into "the back country" trails), the ranger said I was the first person who's ever run the trail. Thinking it wouldn't be a big deal, I told him not to worry, that I'd be out in a couple hours no problem.

Right from the beginning I could tell no one had been on the trail in quite a while. It was somewhat overgrown, very large fallen trees across it, cobwebs every ten feet getting wrapped around my head, and the biting bugs were on my sweaty body like African deer flies on an elephant carcass. It was slow going but I kept my pace for the first 10 miles. Being so macho, I only brought one hand held water bottle and had sucked through that baby in the first 45 minutes, and wolfed down my one energy gel as well. So now I'm a bit nervous knowing no matter which direction I go I'd have to cover about the same amount of ground to get out of there.

It was tough going, so I was mildly ecstatic when I saw a mileage sign indicating I had only two miles to go. By this point it had been almost three hours, two of which with no water or food and playing the bug-dance game trying to keep all the flying little creatures out of my eyes and mouth. It was so frustrating that I actually started hyperventilating (something I've never experienced). So, I stopped, gathered my composure and walked the rest of the way out.

The ranger exposed a wry smile when he saw the condition I was in as I was signing out. Shirtless, dirty, sweaty, small cuts and scrapes, I lied and told him I had a great time.

Now that I've made this trail sound so inviting, I'd like to point out that it is a gem of a trail that no one really knows about. I think I was literally the first person on it last year when I ran it in July. There is no way a mountain bike could be used on it. It is run-able for the most part. With the respect I have for it now, I'll be better prepared. And I can prepare other folks for what to expect. You'll be very satisfied and very tired when you complete it. So, come on out this Sunday and join me for a mini-adventure.

What: 16 mile trail loop (can turn around at any point to make it shorter)

Where: Kings Mtn Military History Park Website
2625 Park Rd
Blacksburg, SC 29702
(864) 936-7921

When: Sunday, Feb. 17th at 10:00AM

What to bring: Water bottle(I suggest at least 40 oz.), nutrition (bars, gels, etc), warm clothes to change into afterwards, and a fun adventurous attitude.

Details: I plan to run the trail. It's rugged with downed trees,
creek crossings, rocks, roots, decent short hills. You can't get
lost; it's a loop! My estimate is 4.5 hours to walk the entire loop (brisk pace).
2.5 hours to run it.

Cost: $0

Tim Long
footfeathers@gmail.com
Ph: 303.828.7474

Trail Runs Every Week

2008-02-14T08:30:00.000-05:00

Trail Runs Every Week

Every Tuesday at 6:30PM the Sharksbite Road Runners take to the trails in and around Charlotte. Currently they run at Renaissance Park (1536 W. Tyvola Rd., Charlotte, NC). Trail running is very different than running on the road, so the more experienced in the group are happy to offer tips and suggestions. In fact, every week they give one new tip for trail running for you to work on during that run.

Since beginners are encouraged to join, there are mileage choices of 3 to 6+ miles every week. It's obviously dark out earlier at night now, so headlamps are required. Sharksbite has a review of headlamps for running on the weekly runs description page. www.sharksbite.com/runs.htm

Like most Sharksbite runs, snacks and drinks are provided, and the runs are always FREE. All the runs are open to everyone, all abilities, other clubs, friends, dogs, everyone.

Renaissance Park - The Trails

2008-02-13T08:24:00.003-05:00

Renaissance Park - The Trails
Tim Long

It often surprises me when I mention Renaissance Park and the trail system there to someone and he says he never knew there were trails at Reni. They've been there for a number of years and were built and are maintained by the Trailblazers Mountain Bike Club.

The trails are primarily two separate loops (think bow tie shape) that are connected through the parking lot. Each loop is roughly three miles. Charlotte Mecklenburg Parks and Recreation manages most of the land they occupy but there is a section owned by the land owners of the old Coliseum (imploded last year).

I enjoy running and riding the trails there for a number of reasons but primarily because they are fairly technical for an urban park and they are very easy to get to after work. Not having been out there for a few months, I've noticed the last couple times I ran out there that they are in fairly rough shape. A lot of erosion has occurred, leaving teeth jarring exposed roots criss-crossing nearly every step of the trail. It makes the running more challenging and more fun in my opinion, but the riding isn't quite the same as it was when they were in better shape.

Give the Renaissance trails a try. They're great for dog walking, hiking, and running. If you want to try them for mountain biking, be prepared to have your eye balls jarred loose.

The trail entrances are in the back parking lot of:
1536 W. Tyvola Rd.
Charlotte, NC

Suunto X9i GPS watch - Big Gadget, Small Package

2008-02-12T08:01:00.000-05:00

Today's athlete has nearly the same amount of technical equipment as a space shuttle pilot. The stuff takes away from my running and cycling experience, but I know that others swear by them, the stop watches, splits, heart rate monitors, gps, altimeters, iPods built into every imaginable piece of clothing, they want and need it all. I only run with a watch if I need to be somewhere on time after my run.

I have to admit, though, that I would like to try out the Suunto X9i GPS watch. The name itself sounds cool.
Suunto X9i - The world's smallest outdoor watch with GPS

Suunto X9i logoSuunto X9i is equipped with GPS, a compass, chronograph, altimeter, and barometer providing everything you need for a successful journey. Whether you are hiking or skiing in the backcountry, moutaineering, kayaking or fishing, Suunto X9i will get you there and back safely. It records and stores your data for later anaylsis in the Suunto software.

SUUNTO X9i is the ultimate tool for any cross sports enthusiast who wants to plan their journey carefully, know exactly where they are at all times, ensure safety.

Suunto X9i records and stores your data for later analysis in the Suunto Trek Manager software. The sophisticated features of the wristop computer, combined with the software developed to give more graphical representation of your performance, make Suunto X9i the device of choice for every serious adventurer and athlete.

The route functions of Suunto X9i together with the advanced GPS system allow you to create accurate routes, and ensure that you always know where you are and how to continue from there.

Accurate altimeter enables you to measure your vertical performance when jogging, hiking, cycling or climbing.

Ideally suited for fast sports, advanced timing functions enable you to record lap and split times of your runs and other similar activities.

When you travel in unknown terrain, it is extremely important to be able to return home safely. The compass, Track Back and Find Home functions make sure you will always find your way when you wish to head back home after an exciting but tiresome adventure.

Suunto X9i Features:

Altimeter - Altitude, vertical speed, altitude alarm, thermometer

Barometer - Sea level pressure, absolute pressure, weather trend graph, temperature, weather alarm

3D Compass - Bearing, graphic compass rose, bearing tracking

GPS - Resolution is 1 m / 3 ft, 12 channels

Watch - Calendar, 3 alarms with date option, dual time, stopwatch

Menu-based user interface familiar with mobile phones

Water resistant to 10 bar

Power supply - USB cable and a universal power supply

PC interface software and USB cable.

Full access to SuuntoSports.com

Upcoming Cycling Events

2008-02-11T07:48:00.000-05:00

Upcoming Cycling Events

February 16 and 17

Wolfpack Cycling Classic

For the first time, this staple of the ACCC Collegiate Race Season will have USAC-Road categories. Come out and test your legs a week before the Greenville Training Series.

Race Flyer: www.geocities.com/crazybikerfromtheaccc/2008raceflyers.pdf

Saturday, February 16

Wolfpack Cycling Classic Road Race in Chatham County, NC (just north of Sanford)

The new and improved course is an 18 mile loop that will be run in a clockwise direction. Terrain will be rolling with one fair sized climb per lap and an uphill finish.

Registration: www.bikereg.com/events/register.asp?eventid=5727

Sunday, February 17

Wolfpack Cycling Classic Criterium in Raleigh, NC

Located on NC State University's Centennial Campus, the course is a fast 1 km D-shaped course with a short uphill and tight chicane and two left hand turns. This is the same course that has been used the past 6 years.

Registration: www.bikereg.com/events/register.asp?eventid=5728

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Greenville Spring Training Series

Kicks off on Feb 23 in Greenville, SC

http://www.teamhincapie.com/

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March 15 and 16

Out Like a Lion Race Weekend

Remax Town and County Road Race - Albemarle, NC

Food Lion City Park Criterium - Salisbury, NC

The event brochure is now posted on www.charlottesportscycling.com

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Maxxis Southern Classic MTB Series

http://www.southernclassicmtb.org/

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Sunday, March 30

Sally's Y Ride in Denver NC

Ride For Sally's Y March 30,2008

www.activezach.com/events/eventDetails.cfm?pEventId=2416 or www.sallysy.org/

Start Date: Mar 30, 2008 1 p.m.

E-mail: bloodsweatgears@bellsouth.net

Distance: 15 - 30 - 50 mile

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Saturday, April 19

SouthPark Cycles and BlackDogBikes.com present

THE 6 HOUR GRIND ON THE GREENWAY

Anne Close Springs Greenway will play host to a super exciting six hour mountain bike race on April 19. Don’t let the name “Greenway” fool you, the race at Anne Close Springs Greenway is about 98% fast and challenging singletrack. The event will be held from 11AM to 5PM. The start and finish of the event will be at the Field Trial Barn. Categories, registration and all other pertinent info will be posted soon

This event is being held in conjunction with the Earth Day celebrations organized by the staff at Anne Springs Close Greenway

www.charlottemtnbike.com

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Saturday, April 26

HIAWASSEE, GA - Our 5th annual recreational bicycle ride to celebrate the Tour de Georgia will be held Saturday, April 26, 2008. Starting in Hiawassee, GA at the Georgia Mountain Fairgrounds, just minutes from Brasstown Bald, the ride will begin with a mass start after the pre-ride briefing at 8:00 AM. Ride options will include a 12-mile rolling course and a 36-mile, challenging, hilly course that circles Brasstown Bald. You can ride a portion of the same route that the world's best professional cyclists, like past champions Floyd Landis, Tom Danielson and Lance Armstrong, have ridden.

Then, spend the afternoon cheering on the pro peloton as they assault Brasstown Bald and finish Stage 6 atop the highest point in Georgia. Pre-registration guarantees a commemorative T-shirt to the first 300 participants. The registration fee is $25 postmarked before April 19th, $30 postmarked after April 19th or on-site. 1,000 Rider Limit. Register at www.active.com/event_detail.cfm?event_id=1521091 or www.sabacycling.com.

Proceeds for this event go to the development of the Jackrabbit Mountain Bike and Hiking Trail Project, which will provide additional recreational opportunities and economic development for Clay County, NC and the adjoining Towns County, GA.

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Saturday, May 3

Dilworth Criterium - Charlotte, NC

www.charlottesportscycling.com

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Start Training Now

Uwharrie Xterra - May 4, 2008

For more info, visit www.middleringcycles.com

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May 24 & 25

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August 15-17

FOOL'S GOLD 100/50 Mile Mountain Bike Race & Festival

"Thar's gold in them thar hills!"

August 15-17 2008 in the mountains of North Georgia

The Fool's Gold 100 is Georgia's first and only 100 mile mountain bike race, brought to you by the race director of the largest and most fun 24 hour mountain bike race in the Southeast, the BURN 24 Hour Challenge! Fool's Gold 100 will be the 6th race of the 2008 National Ultra Endurance Mountain Bike Race Series. Expect lots of singletrack with a few gravel road grunts. Be prepared to ride hard..and drink a few brews. We promise, you won't be disappointed! With the low entry fee, great schwag, all of the essential amenities (i.e. food, lodging, beer) ALL WEEKEND!, and cash payout for the Open Men’s/Women’s class in the 100 miler, we think this one will be on your race calendar for good!

C.C. Pyle's Amazing Foot Race - Book Review

2008-02-08T08:40:00.000-05:00

C.C. Pyle's Amazing Foot Race:
The True Story of the 1928 Coast-to-Coast Run Across America
By Geoff Williams

I read about this book in one of the 30 magazines I read every month and thought it sounded like something I'd be interested in because it mixes two of my favorite subjects: history and feats of endurance.

I was actually surprised to find it at the large book store, B**d*rs, since they've successfully diluted anything interesting to read by carrying so much poorly written, albeit well-funded, works. Thus, leaving little room for interesting and mind-piquing literature...but I digress.

C.C. Pyle's Amazing Foot Race is a true story of a promoter who conjures up a running event of 3,423 miles, beginning in Los Angeles and finishing in New York City. It takes place in 1928 when feats of endurance (and sparse sanity) are prevalent, such as marathon dancing, pole sitting, and eating contests. With $25,000 in prize money ($296,184.80 in today's value - I looked it up), men would come from all walks of life for a chance at winning the money and, thus, changing their lives for the better in many ways.

The diversity of the participants is a cross section of America, farmers, athletes, unemployed, old, young, black, and white. Some were great athletes and others, well, others were not. They, all 199 of them, had the heart and motivation to start, but only 25% of them would finish. Imagine running 30-50 miles per day for 85 days in a row.

C.C. Pyle

Although easily unlikeable, like most promoters, C.C. Pyle has to be regarded in his gumption, enthusiasm, and flexibility to keep the thing going when problems occur. Some would call him a conman, but a year before the Great Depression he did give hope and dreams not only to the inspired participants, but to all the spectators in all the towns they stopped in each night.

You don't have to be a runner, or athlete for that matter, to enjoy this book. The detailed insight into the characters' minds are relevant to all of our worries, dreams, defeats, and successes.

Winter Mountain Bike Series

2008-02-07T07:58:00.000-05:00

Winter Mountain Bike Series

Neal Boyd has grown the Winter Short Track Mountain Bike Series substantially over the last seven years. It's a great way to get out to exercise and compete during the grey days of winter. All abilities are welcome. The course itself is short (hence, the name), fast, and less technical than the courses of the summer series events. Last week they had nearly 200 riders join them on the trails.

The 7th Annual East Blvd Bar and Grill Winter Short Track Series presented by Heartwood Tree Service
When: January 27 & February 2, 3, 10 & 16, 2008
Where: None other than the infamous Renaissance Park Short Track in Charlotte, NC
What: Food, Fun and lots of Fast Racing
www.charlottemtnbike.com

For the 2008 Series, Charlotte Sports Cycling has teamed up once again with East Blvd Bar and Grill, Heartwood Tree Service and the Dirt Divas to host the always exciting Winter Short Track Race Series.  The winter race series kicked off SUNDAY January 27 and will consist of five races.  Rain or shine. We plan to have food, coffee, hot chocolate, an event photographer, and music at all of five of the events.

The series is once again sanctioned through USA Cycling, so the registration is broken down into those who carry an annual USAC MTB license and those who do not have an annual MTB license. 2008 USAC MTB licenses are now available online at www.usacycling.org

“But Officer, It’s Just an iPod”

2008-02-06T09:30:00.000-05:00

“But Officer, It’s Just an iPod”

By Tim Long

Three miles into a run, warmed up to a smooth stride, foot strikes in time with every other beat of the fast techno song pouring through your iPod; you’re in the zone. What could possibly be wrong with that? Well, a lot of things according to some who oppose the use of mp3 players not only during races, but also just out for your after work de-stress run.

I know a few of those “purists”. One actually emailed me one afternoon after seeing me earlier that day with headphones on while running. I won’t mention any names (Chaz), but his email said something like, “Please don’t tell me you’re one of those people.”

I’m not one of those people, or rather, I guess I am. But I’m also one of the other people who understand the dangers of listening to music while running on roads and in races. I’d say on average I probably listen to my iPod while running less than five times in a year. That’s only five out of 300 runs. I don’t think it’s right or wrong. I just love to hear and feel my breathing, my foot strikes, the different sounds of the various surfaces I’m running over, etc. I attain a much higher level of focus and zen-like experience without any technical gadgets, especially a distracting iPod. Why on those five runs then do I choose to wear one? I do it for much of the same reasons as everyone else… motivation. Knowing I need to get out for a hill workout and not being in the mood for it, I’ll grab the music. It helps. Thankfully, I love to run so much that it’s very rare to need any motivation other than a clean pair of socks.

I’d like to hear opinions on this issue from others. I know some people feel pretty strongly about it. Marathons are disqualifying people for wearing iPods. That would tick me off after paying $100 for entry and training for it.

Here’s the USATF rule, which leaves me wondering, “TV’s?”.

USATF rule 144.3b:

The visible possession or use by athletes of video or audio cassette recorders or players, TV's, CD or DVD players, radio transmitters or receivers, mobile phones, computers, or any similar devices in the competition area shall not be permitted.

Further explanation by USATF officials as follows: Participants wearing headphones are less aware of their surroundings and may not be aware of (1) starting line announcements; (2) instructions on the course from race management, volunteers and police officers; (3) warnings that a car is in the immediate vicinity or that participants have strayed off course; (4) friendly warnings from another participant that is approaching to pass; (5) finish line/chute announcements; and, (6) directions in the recovery area. In basic terms--when you can't hear what is going on around you, you lose one of your most valuable senses--at a time when you need all of your senses working. Even if a participant is cognizant of their surroundings and "wants" to be aware, the inability to hear clearly is a significant risk factor that cannot be ignored. Event personnel must be able to communicate with participants before, during and after the race.

What do you think? Click on “comments” at the bottom of this article and let us know.

2008 Uwharrie 40 Mile Trail Run – Race Report

2008-02-05T08:32:00.000-05:00

Though it's understood that many of our readers are normal folks, who enjoy normal activities and normal distances, from time to time we like to offer a glimpse into some of the less sane events and people who participate in them.

2008 Uwharrie 40 Mile Trail Run – Race Report

By Tim Long

Sunny, cool day in the woods, challenging race course, great new friends, and enjoying it all for 40 miles, what more could one ask for? Ibuprofen perhaps.

The race itself is very well organized. The volunteers act as though they get paid $1,000 each to be there for the day. Everyone who is a participant in races needs to remember to thank the volunteers profusely, and then thank them again. Without them there seriously would be no events.

I was a nervous wreck for the week leading up to the race, worrying about everything from DNFing at my last 50 miler in September to the small injuries and pains that seemed linked together one after the other over the last three months, so I was happy to have the alarm go off at 4:00AM on race morning. I’ve noticed over the years of competing that on the morning of the event right up to the start line my worries are gone. It’s like a light switch goes off during the night before a race. Even sleepy, I’m focused and efficient those mornings.

Arriving at the event at 5:50AM, I had plenty of time to sit in my truck, listen to music and go over the strategy for the race: start slowly, stick to that pace at least until the 20 mile turn around, test myself by picking up the pace a little, then tear into it, all while eating, drinking, taking in electrolytes and trying not to fall in the creeks. I thought about this until it became a mantra, “start slow, then go,” start slow, then go.” Typically, it’s been the opposite for me, “go hard, then hold.” That, however, has failed me twice now and only seems to work in races of 50k and under.

After dressing and standing in the dark by the big campfire with everyone, I made my way over to the start. Ultras are interesting to me (in many ways) in that no one jostles for position to be at the front of the start line. There are typically five people who plan to race one another at the front, then everyone sort of stands around talking and joking with one another.

From the top of a big Rubbermaid container, a petite woman gives some directions on where we enter the trail, then yells “Go!” and we’re off. A very large group has already put a gap on the rest of the field and it takes every atom of my brain screaming, “Don’t you dare go with them!” to keep me from pushing my pace. My plan is to make the turn around somewhere between 3:05 and 3:15 hours.

In roughly 20 mins the first group is out of sight and I’m settled in trying to focus on clean, efficient footing and drinking constantly. Soon, a small group of four of us are the second pack. I start talking with Steve Core from Virginia. He’s running with a buddy from NJ who’s having trouble. For some reason I stay with them at a very slow pace for 45 mins. Then Steve must have told his friend that he was leaving him, because Steve, with me in tow, increases his pace noticeably and we’re off on our own with no one in sight behind us. I feel better at this pace. It hasn’t occurred to me yet what time I may have lost in the meandering pace we’d been doing for an hour. Steve and I chat constantly about his club, the Virginia Happy Trails Running Club. There are some heavy hitters on that club: Annette Bednosky, Sean Andrish, and Brian Schmitt to name a few. Steve’s definitely no slouch himself and is a smart ultra runner, so I’m happy to be running with him. Following him through the numerous water crossings was almost comical; he was like a monkey on the sparse rocks and on fallen trees, all of which he used like a bridge. He didn't get a drop of the ice cold water on him. I, of course, tried to mimic his footing and fared well enough, even over the frosty tree trunks, one of which was no more than 4" in diameter and slippery as though it was covered in axle grease. At one of the deeper crossings, I lunged for a rock, shot off the edge of it like a wet bar of soap and plunged my right foot up to mid calf in water that must have been defying physics by not being frozen solid, because it was certainly cold enough. So now I have the odd sensation of one dry foot with all the feeling in it and one foot completely soaked and frozen numb. I had to take it for granted that it was doing what I wanted because I had no idea without looking at it, since there was no feeling. I also have a tendency to linger at aid stations chatting with the cute girls “manning” them (come on, cute girls handing you cookies, filling your water bottles and saying you look great.....can you blame me?). If I wanted to keep up with my new running partner, there’d be none of that today. He only stopped at every other station, and even then just for an instant - barely enough time for me to get a recipe for the super homemade cookies they had.

As we’re getting close to the 20 mile turn around, Sean Andrish (current champion and eventual winner) is coming back our way. He crosses our paths at 3 hours, so now I’ll know how far back we are from the leader, once I get to the turn around myself, check the elapsed time from 3 hours, and double it. The other leaders start coming at us and I count off nine of them. So now I know I’m in 11^th place (behind Steve, who’s in 10^th technically). That’s the way we arrive at the 20 mile point at 3:13 hours. I’m a little nervous at the slow pace I’d been running for the last three hours, so I dropped off my warm clothes, put on a short sleeve shirt, tightened my shoes, and grabbed some food all in one fluid motion.

I run best alone, so I was a little relieved when Steve had to adjust his shoe. Now I was in 10^th place and running alone. I gradually increase my pace and find it very comfortable. All the other 40 milers, including the lead women, are coming at me on their way to the 20 mile point, so there is a little extra effort watching the footing while crossing paths (the women's race was wide open without last year's top finishers present, and the first five women were within 3 mins of one another just before the 20 mile point). There were also some hellacious rocky downhills. I’ve trained specifically on sections like these, and have gotten to a point where I can fly downhill. It’s a lot easier to make time on someone going downhill rather than up.

The 20 mile participants are now coming at me (they started an hour after the 40 milers). I recognize and know a surprising number of them. They’re very motivating, “Go, Tim!” “You look strong!” "Catch them!" the typical stuff you say at races, but still feels good. I’ve now gone through a couple aid stations, at mile 23 and 26 and have an idea of my true pace. I’m running a negative split! This is virtually unheard of in ultra events. The ratio of splits is typically 1 : 1.3. [You figure it out, I need to get back to the story]

So, now I’m on fire mentally and feel pretty much as well as I did three hours earlier. I pick off the guy in 9^th place, then the guy in 8^th. I’m in my element now, running alone in the woods with all senses firing. Every time I go by them it’s like they’re standing still. I know how they feel and sympathize. Then I see the guy in 7^th place at the top of a very long climb. I’m on him so fast that he says, “Man, you came up on me like a cat!” It bolsters my confidence and focus even further. I run with him long enough to chat. His name is Ronnie from the Triangle area, and, like most ultra runners, is down to earth, and very nice. I begin to pull away from him and soon don’t hear him behind me anymore. I’m beginning to get a binding cramp in my right quad, but tell myself it’ll go away (the cramp, not the quad).

I get to the 32 mile aid station at 5:09:30 hours with only 8 miles to go. Amazing. I’d run the last 12 miles in 1:56 hours. At this pace I figure even with the somewhat slow early split and even if I run a little more conservatively the last 8 miles, I could finish in 6:27 hours. Then the unthinkable happens. I come to an ambiguous part of the course where it crosses a creek. For illustration purposes, the course at this point is shaped like an “F” with me running from the bottom-up. The correct course is the first right turn, but it’s not well marked and if you pass it, there is another right turn about 30ft beyond it that is very wide and “obvious”. I ran to the second path, looked at it for a minute, then crossed the creek and started running up that path. I start to get a sickening feeling when I don’t come across any white markings on any trees after a while, so I stop, look up the path further and see “Private Property” signs on a couple trees. My heart sinks and I’m so mad at myself that I can’t think straight. I look at my watch to see how long it takes me to get back on track, so I can gage how much time I wasted and turn back around. The whole time I’m running back to the correct course, I’m swearing constantly and quite audibly. Finally, I’m back at the correct turn and try to regain focus. Ten minutes later I finally catch back up to Ronnie (again), who looks perplexed at my ability to pass him once then pass him again 3 miles later. I explain what happened and he seems genuinely sorry for me. Now, I’ve slowed my pace some, knowing that no matter how hard I run I won’t catch the top five guys. I’d been getting splits from the aid stations on the runners in front and was certain I’d catch all but two of them. I do catch the guy in 6^th, who looks like a mess. I tap him on the arm and tell him to stay on it, but he just looks at me blankly with salt caked around his eyes from sweat.

I run the last couple miles comfortably but at a nice pace and finish in 6:40 hours in 6^th place (to give an idea of the talent out there this year, that time would have been good enough for 2nd place last year). Not counting the minutes added on while lost, I had run the last 20 miles faster than everyone, even the winner of the race. Turning an even (or negative) split in a 40 mile race would've been sweet. Next time for sure. Is getting lost an excuse? Hell no. It's part of ultra races in the woods. I finished where I finished and the rest is speculation. Congratulations to all the competitors; there was some hot speed out there. The disappointment and frustration of running off course is smothered by the satisfaction of finishing 40 miles and feeling well enough to do a cool down run afterwards. In other ultras where I’ve gone out too fast and/or didn’t hydrate correctly I couldn’t walk back to my truck afterwards. This was a huge step forward in my ultra running. Nice little spread of food at the finish. I had a couple bowls of soup and talked with some new friends. I can’t wait to start training under Howard and get back out in the woods again for some long runs.

A special thank you to Dr. Mike Duffy of Greenapple Sports and Wellness (one of my main sponsors - and friends). The confidence he gives me by making sure my body is in top working order is like a gift. Dr. Duffy pinpoints problems and applies the correct treatments that keep me running comfortably, day after day. I owe this race to him for being so good at what he does.

Frosty 5k, February 2, 2008

2008-02-04T08:22:00.000-05:00

Race reviewer, Jim Payne, continues his coverage of the Frosty 5k Series at the second event of three on McAlpine Creek Greenway's 5k course.

Frosty 5k, February 2, 2008

By Jim Payne

Today was the second race in the Frosty 5k series. It was held in scenic McAlpine Creek Park. The park is very robust with soccer fields, a dog park, plenty of walking trails and an excellent cross country 5k course. This is the same place that the Wendy's Invitational Cross Country race is held. The first 5k race was at Mallard Creek and the third and final 5k race is going to be held at Freedom Park.

Showing up at 8am, the temperature was around 30 to 35 degrees. A very cool start was on the docket. Charlotte Health and Fitness organized the start of the race just as they did before. This is good as once you have something that works and works well, no need to change it. They had a very organized and orderly pre-registration and day of registration tables. Also was the every present chip pickup table. Surprisingly enough there were no long lines, even though there were many people running. This was a testament to the many volunteers present. Just as before, the race packet was put together with good info and trinkets. They included another box of raisins and a long sleeve shirt. My daughter "confiscated" my first race shirt and I am sure this one will find the same fate.

With the cool weather I struggled with deciding what to wear. Long sleeve tech shirt or short sleeve? Shorts or long pants? Hat? It really is funny, looking back, how much you can worry about something like long sleeves or short. I ended up wearing a long sleeve tech, long pants and of course, my Sharksbite singlet. I met up with Marcus and Alba (Marcus' wife) and we walked over to the start line together. The sun was out but it was cold. I was resigned to the fact that this was just going to be a cold run. But a cold run is so much better than no run.

This time, the race director organized everyone at the start line. He made the usually announcement. Follow this arrow, look for this sign, don't get hurt, have fun, etc... Then he organized everyone. Very informal but yet, very effective. If you run sub 7 minute miles, get up front. If you run 8 and 9 minutes miles, start here. If you have a baby jogger, please start here. In my previous race report I talked about the family environment. Well, that held true with this event. Everyone lined up where they should. Honesty was certainly winning out which made me smile. We all have seen the up front runners having to dodge someone, someone like me, who is not in the same league. Hence why I always start in the back. Everybody took a minute and reorganized the start line. Then the race director counted down from 10 and we were off!

Once I got going I warmed up significantly. The first mile and a half was flat. Everyone spread out and fell into a running groove. It was cool outside, the sun was shinning bright and the air was clear. We were out running in a park and enjoying ourselves. I knew then this was going to be a good morning. I passed the first mile marker and looked at my watch. 8:16 and I thought, no wonder I was starting to get warm. I was running much faster than normal. There was only one hill to speak of and it was around 1.5 miles into the run. The last mile and a half was spent running around the lake and a soccer field. At one point I came up behind a guy who was walking. We had been passing one another back and forth for the last mile or so. I just said, "Come on. Let's go go go." He started running again and never stopped all the way to the end. Since someone helped me in the same way in the last race, this was my chance to "Pay it Forward". I came around the lake for the last time and crossed the finish line at just under 28 minutes.

Of course, Marcus was already cooled down by that time but we ran an extra lap around the lake anyway. Then we waited around for the awards ceremony. Wingate University cleaned town. They had their cross country team out and they were, well, fast sort of falls short of describing them. Still, Marcus placed second in his age group. Another coffee cup award for his Frosty 5k collection.

This was another good race by Charlotte Health and Fitness. They had good food at the finish line and plenty of water. Lots of volunteers and excellent race management. I hope they continue to structure more race series after the final Frosty 5k. They are good at directing the races and the races are good for the community. No reason not to have a 5k each and every month. Hint, Hint, CHF.

Athlete Profile - Audra Hausser

2008-02-01T08:05:00.000-05:00

Athlete Profile - Audra Hausser

This is one of my favorite people stories in terms of someone progressing from sedentary to active. I met Audra just after I moved to Charlotte in 2003. We ended up being on the same flag football team in a league. The first practice I noticed she wasn't what you'd call 'athletic'. By looking at her standing still you'd never know it since she was slim albeit soft, but once she started trying to run around the field and catch passes, it was fairly clear we had our work cut out for us on this one.

After a couple of weeks of night games, that we typically lost, I suggested to Audra that she try running to get into better shape (not body shape, but cardio shape). After a look of disgust, Audra said....

Well, here's Audra's account of how she went from soft to a marathon running veteran:

Bubba And The Beast – Audra Hausser

Setting the bar

“If you see me running, you’d better stop and pick me up, because someone’s chasing me.” This is what I told my friend Nicole when she wanted me to take up running with her. Running wasn’t just my least favorite thing, I hated it. I’ve had asthma all of my life and I’ve never pushed myself aerobically. Having Asthma was always a great excuse and it worked on Nicole.

Unfortunately, it didn’t work with Tim. Tim was on my flag football team and had started Sharksbite Road Runners. I guess after many unsuccessful attempts to attract runners to the club, he decided he’d just create new runners. He wouldn’t accept my excuses, but offered to help me. He put me on a training program to run a 5K after seven weeks. It would have ended there. I could have humored him a bit, pretending to work on the program until eventually he stopped bugging me. But he unwittingly found my Achilles’ heel. “You’ll run it in 28 minutes,” he said.

He’d set the bar. By nature I can’t back down from a goal for fear I may disappoint someone. Even worse, when someone sets the bar for me I have to raise it. It’s a genetic defect that I must exceed expectations and I’m convinced it will eventually lead to my downfall. He’d set it at 28 minutes, but in my mind I raised the bar to 26:30 minutes. This was a lofty goal. Especially considering that I got winded just running from my front door to the mailbox.

Finding Inspiration

Theresa at my gym turned 50 last year. I was shocked when she told me her age. She didn’t look older than 35. When I told this story to my mother, she asked me if Theresa was a runner. She is. Sometimes she runs 20 miles just for fun. “That’s why.” My mother said. It turns out that my parents’ friend Len is also a runner. “Len looks like he’s in his50s, but he’s actually over 65. He’s retired and is an avid runner.” She said. Could running be a fountain of youth? Having tried several eye creams that promised to maintain a youthful appearance, but only burned my skin or stunk, I decided that running was worth trying.

Training

The program that Tim put me on started with alternating running and walking for 5 minutes at a time. It seemed short on paper. My first attempt was on a treadmill at the gym. I quickly found that running was the longest way to spend 5 minutes. My lungs and throat burned and my bronchial tubes felt like I had a huge hole in them. I hated Tim.

When I got to work, Tim had sent me an e-mail. “Did you start the program today? Walk 5 minutes/Run5 minutes for 25 minutes.” “Yes, I started this morning.” I responded to the pain mongrel. I hated him after only one day. I stuck with the program, pretty diligently. Which was difficult. There wasn’t a lot of room for days when I didn’t feel like running or when it was just difficult to fit into my schedule. But I was determined to meet my goal.

December 2, 2003, I ran 30 minutes on the treadmill without stopping! I was so excited! I e-mailed Nicole as soon as I got to work to share the news. She was very excited for me. The pain mongrel was very excited for me as well. It was a wonderful feeling. However, I still had not run 3.2 miles. On December 21, 2003, I ran 40 minutes without stopping. It was agony! All I could think about was my screaming lungs! It felt great to finish, but I wondered if it was worth it. I didn’t think it would ever get easier. If hell truly is your mind’s eye of hell, at this point in my training, I was sure that hell was an endless run.

Discouraged

I found that there were good running days and very bad running days, but no in between. The first time I ran outside was the worst day of my training. Without a treadmill to pace me, I pushed myself too hard. Not only did I have pain in my chest and throat, but now in my shins and thighs. I wasn’t able to run the full amount on the program. I began wondering why I was doing it in the first place. The pain mongrel tried to be supportive. He encouraged me with stories about Patrick’s (another of his trainees) training and progress. I protested that it wasn’t the same thing. Patrick was 5 years younger, taller and didn’t have asthma. The pain mongrel was not convinced.

Bubba

I managed to get through the training program and felt pretty good about my progress when January 3, 2004 arrived. The New Year’s Resolution 5K was held at the Police and Fire Training Academy. I wasn’t nervous about it, even though I still had not run 3.2 miles in under 28 minutes. It was a beautiful, unseasonably warm day, which I hoped would help my asthma. The course turned out to be the same course used to train police officers and fire fighters. It wasn’t anything like running on a treadmill or any of the courses that the pain mongrel had me run. It started out relatively flat, but soon I was climbing steps and running down a dirt trail. There were more hills, endless flat stretches and it seemed like it would never end!

Then came Bubba. The organizers had tried to prepare us. Bubba was a hill that was so steep and so long, I was sure you couldn’t drive a car up it and I didn’t know how I’d run up it. Of course it was at the last mile of the race. My chest hurt so badly, I was sure there was a hole in it. I could taste blood and you could hear me breathing within a one-mile radius. Half way up, I wanted to quit. But then I looked and saw the pain mongrel at the top of the hill. He had finished, won his division and was waiting at the top of Bubba for other members. Maybe I was hallucinating, but I swear with the sun behind him I saw the outline of devil horns and a pointed tail. After making it past Bubba, with encouragement from the sadistic pain mongrel, it took another quarter of a mile for my breathing to steady. I crossed the finished line having run the entire length of a 5K for the first time in 29 minutes and 10 seconds.

Addiction

Nicole’s husband, Kurt, told me that I would get addicted to running. He was right. Since the New Year’s Resolution 5K, I’ve run one other 5K race. I came in at 28 minutes and 44 seconds. I’m continuing to increase my speed and work towards longer distances. Every week it seems I set a PR. The feeling after running is incredible and it seems to get a little easier every time I do a course. By setting smaller goals for myself I feel like I am really working towards accomplishing my ultimate goal of running a 5K in 26 and half minutes.

Editor’s Note: Audra has since completed numerous marathons, taken up road cycling and mountain biking, trail running and swimming. In three years she went from an out of breath, soft girl plodding around the flag football field to a finely tuned athlete. Oh, and she has smashed her goal of a 26:30 5k.

Metabolic Testing

2008-01-31T08:05:00.000-05:00

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

2008-01-30T07:38:00.000-05:00

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

2008-01-29T07:52:00.000-05:00

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"

2008-01-28T08:06:00.000-05:00

(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

2008-01-25T09:23:00.001-05:00

**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?

2008-01-24T07:21:00.000-05:00

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

2008-01-23T09:45:00.000-05:00

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)

2008-01-22T09:27:00.000-05:00

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

2008-01-21T08:50:00.001-05:00

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

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

R-35

Easy

30 mins

R-30

40 mins

R-40

Easy

Your first 5k event

Easy

40 mins

45 mins

R-45

Easy

35 mins

R-35

45 mins

R-45

Easy

70 mins

R-70

Easy

40 mins

Frosty 5k Race Report

2008-01-18T07:00:00.000-05:00

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

2008-01-16T09:16:00.000-05:00

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

2008-01-14T08:34:00.000-05:00

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

2008-01-11T09:16:00.000-05:00

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.

The Barkley Marathons - 100 Mile Run

2008-01-09T10:20:00.000-05:00

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/

Hold Your Trainer Accountable

2008-01-08T08:54:00.000-05:00

Hold Your Trainer Accountable

By Dave Turpin of Desk Jockey Fitness

If you are working with a professional personal trainer you know first hand that it is a significant investment in time, effort and money. In most cases the trainer is the expert, authority, role model, teacher, mentor and coach; the client is the student taking direction from the trainer and relying on the trainer’s experience, expertise and knowledge.

On the surface it may appear as if most information transfer goes from the trainer to the client. In reality, the most important function of a good trainer is the ability to listen to what the client is saying or is not saying; to observe the client’s posture, gait, body language, emotional states and energy levels. Great trainers constantly have the antennas on high alert looking for verbal, visual, and subliminal feedback from the client. Tactically, this information is used as a guidepost to adjust the level of intensity for the current session. Strategically, the information needs to be considered when determining the client’s long-term plan. In trainer-speak, this long-term plan is called exercise program periodization.

In most if not all of the big membership based gyms, where personal training revenue is secondary to monthly, electronically drafted membership fees, the concept of the new member “free assessment” is not much more than an ice-breaker. This ice-breaker serves two fundamental purposes:

It helps the client become acclimated to the daunting sea of strength machines, free weights, and cardiovascular machines. This is the selling point of the free assessment and benefit to the new member.
It allows the club’s trainer to establish a rapport with the new member. This opens the pathways to up-sell personal training services to the new member which is a benefit to the club.

There’s nothing wrong with the free assessment as long as the new member understands what is going on. For example, would the trainer still be offering assistance to the new member if option B didn’t exist? In some cases yes, when the trainer is one who truly cares for other people. Would the club management be driving or endorsing free assessments without the possibility of a follow-up sale of personal training services? Probably not.

In the private personal training studio trainers should be held to a higher standard. In most cases the service fees are higher, the overhead of the business to provide personal training services is higher because personal training is not being subsidized by membership fees, and the experience, training and expertise of the trainers are higher. In the private studio environment, the client has every right to demand a higher standard.

In the personal training studio environment, the client assessment should not be a lead generation system. Assessments should be used to serve several purposes including:

The initial assessment should establish a baseline of flexibility, strength, coordination, agility and stability. This information then needs to be correlated with the client’s stated goals, experience, exercise and medical history, and level of commitment to determine the client’s initial program design. This is putting the “personal” in personal training. The client’s program design should reflect the client’s physical and mental realities and not be cloned from a previous program that seemed to work for someone else. Or worse, the program should not be a derivative of the trainer’s exercise program.

Periodic reassessments needs to occur for one simple reason: To see if the client is moving towards her stated goals. How would you feel if you went to your physician who determined that you had high cholesterol; followed his instructions and “exercised and ate well” for six months exactly as prescribed, but never had your cholesterol retested? Would you feel as if your personal sacrifices were worth it if you didn’t know your cholesterol went down? Probably not! So why do clients let their trainers off the hook by not getting reassessed and comparing the results against their previous benchmarks.

In today’s personal training marketplace, the initial client assessment is ubiquitous. Everyone does it. Clients expect it. The scope and depth of the initial assessment varies widely but its prevalence is indisputable.

In my opinion, re-assessments are rarely performed even in high-end studios. The client’s “cholesterol” is seldom rechecked. Why is this? There are several contributing factors.

First and foremost, what is the reliability of the tests performed during the initial assessment? Are the tests repeatable? If the client had the same tests performed by the same trainer who was unable to “remember” the results of the previous test, would the same results be determined? For simple performance based tests, such as the push-up test or bench press test, sure. But for tests that require skill and observation of the trainer such as postural analysis, movement screens, and functional skills are administered, the consistency of the test results will be driven by the skill and experience of the test administrator.

Second, how would the client feel if the reassessment determined that the last four weeks of exercise have actually heightened postural dysfunction, tightened long weak muscle groups, and loss range of motion in poorly functioning joints? How would the trainer respond to the client’s concerns? If I were the client I would want to find out in four-to-six weeks that my program design was not working. It beats getting injured in four-to-six months because the flaws in my program design were not identified early on and exasperated my pre-existing conditions.

Thirdly, there is the nagging fear on the trainer’s part that the client will feel reassessments are a waste of time. That the time used for the reassessments would be better used on the floor exercising. This fear on the trainer’s part CANNOT be overcome until he is confident in the reliability and repeatability of the assessment process. Nor can the trainer’s fear be overcome if he does not have alternative approaches to meeting the client’s stated fitness goals in the event that his first or second approach did not yield favorable results.

Lastly, and this is where the personal training consumers can make a difference, is that clients do not expect or DEMAND verification of their progress based on S.M.A.R.T (specific, measurable, achievable, realistic and time-based) principles.

For many clients, having a trainer holding them accountable is a great advantage over trying to get in shape on their own. Just knowing that they have an appointment with the trainer at a minimum ensures that they show up and once there, do something. The question each personal training client needs to ask themselves is “Am I getting the most value out of my personal training investments?”

If clients are not being re-assessed; if their exercise programs are not being validated against their stated goals; if clients are not being refocused on new and progressed goals… They just might have one heck of an expensive rent-a-friend program.

Savvy clients will ensure the highest value and ROI for their fitness expenditures by demanding their trainers raise the bar by learning the skills and providing the services that benchmark, retest and refocus goals and activities. Borrowing from our current presidential candidates, the time for change is now… It’s time to hold your trainer accountable.

Frosty 5k Series Kicks Off

2008-01-07T20:18:00.000-05:00

Frosty 5k Series Kicks Off This Saturday, Jan. 12th

Following the overwhelming success of our 5K Walk/Run Series this summer, you asked that we offer something different for the winter. After searching, we discovered that your Mecklenburg County Greenways were getting lonely this winter and wanted company. So, starting January 12, you can EXPLORE THE COUNTY YOU'RE IN by heading out to Mallard Creek Greenway to walk, run, or skip in the cool Charlotte air.

EVENT LOCATIONS
JAN 12 - Mallard Creek
FEB 2 - MCAlpine Creek
MAR 1 - Freedom Park

Events begin at 9 a.m. / Check-In begins 7:30 a.m.

As always, kids are highly encouraged to participate with just a $5 registration fee with a paid adult. Lowes Foods will be providing plenty of post event snacks and hot coffee.