Eno River Trip

Worship at the Cattle Dog Altar

House painting November

Interview with Kim

Hi. I have wanted to do an interview with my Ohio running friend Kim for a while. She graced us with a few answers. She is a connector. I have paced her at the Umstead 100 miler a couple of times. She is determined and positive. Good traits for running and life.

Tell us a little about yourself.

I am 43 years old; married, no children, 3 dogs, live in east central Ohio. I am a pharmacist

2.When and why did you start running?
I started running when walking was not giving me enough of a benefit. To back up a step, I once weighed over 225 lbs. I began WW and walking, and the weight started coming off. I would walk almost every day, on a gravel road behind our house. At one point, I decided to jog the distance. I can still remember the feeling of triumph as I was able to jog that entire distance, without stopping!
I then signed up for a 2 mile run in the local town. I had started the "Couch to 5K" program somewhere in the middle. I was so surprised to see other fit people literally "pop" out of the woodwork for this race. (Ohio has a high rate of obesity and sedentary lifestyle.)

3. What motivates you to train?
 I usually have a goal race in the future to train for.

4. What are your favorite shoes?
I wear Saucony Road Shoes, the Trigon Ride. For trails, I wear Mizuno Wave Ascends. I also like my Italian Scarpa "Raptors".

5. Do you train with friends or alone?
I train alone, mainly because the other runners who live around here run too fast for me.

6. What is your favorite training route?
 I have trails at Salt Fork State Park, which is a 15 minute drive for me, which are now my favorite. For roads, which are NOT my favorite, I have a nice 11 mile loop with lots of hills and great views from the tops. I live in Amish country, and it's very beautiful here.

7. What was your first race?
The Cleveland Browns 5k. I was so pleased I finished!

8. How many marathons and ultras have you attempted?
I don't keep track. Not really. Do you count FA's ? (FatAsses?)
I've run ultras in Ohio, PA, WV,VA, NC, IN. I've run marathons in Ohio and Las Vegas.
I've completed the Umstead 100 Mile Race 3 times. I have attempted and DNF Mohican 100 3x, Rocky Raccoon once, Burning River once, Oil Creek once. I did DNF the Mountain Masochist 50 mile run.

9. Do you have any running gear to recommend?
Nathan Hydration Vest. Handheld running bottles. Atalanta running skirt. Petzl running light.

10. Could you give us some tips for beginners?
Go slow. Build up miles. Don't feel you need to run a marathon the first year you start running IF Ever! If you don't like to run long distances, don't. Running should be about having fun. If you are dreading your runs, then do something else until you enjoy them again.
Also, don't wait for someone to run with. Go out there and do it!!!!

Simple Motivation

This morning while I was out running with my friend Scott, he was running ahead of me due to my low fitness, a thought came into my head. "I want to be good at this!" That is enough, even after 30 plus years of running.

Learning to suffer!

One of the things that has come up in my transition from running to biking is learning how to suffer. Years of running taught me how to push and dig deep. With biking I have to learn the handling skills before I can push myself hard enough to suffer. I experimented today with hammering every hill at Umstead. In an effort to learn how the bike handles, with a mile to go, I stopped and let most of the air out of the rear tire and then hammered to the end. It was wobbly when I got to the max speed of 22.0 mph. That was as fast as I could go and stay upright. Fun!

Matisyahu

Concert tonight!. Tickets provided by Jessie. First introduced to Matisyahu by my friend Ken.

Merchants Millpond and Sunnyside

Sunday was a beautiful day. Charlene and I took our friends Cosmin and Simona to canoe at Merchants Millpond in Northeastern NC. Merchant's is a swamp and natural area that has an abundance of turtles, turkey, bald cypress and duckweed. The turtles were out sunning on the logs and we even found the resident alligator. On the way back we stopped in Williamston at Sunnyside's Oyster Bar. We had some cold beer, oysters, bay scallops, shrimp and tried the house speciality the Red Rooster. It is an oyster on a saltine cracker with fresh horseradish, black pepper, texas pete and some little peppers. It was wicked hot and the need for cold beer increased! Enjoy the pics.

Single Track Biking and Running

Yesterday I went out to Beaver Dam recreation areas on Falls Lake to ride the mountain bike trails. It has been a while since I went out there. The trails were leaf covered and slippery. At some points I was not even sure I was on the trail due to the leaf cover. I rode the inner loop, outer loop, west loop and south loop. This was a total of 14.3 miles. Since the last time, my bike skills have improved greatly. No falls and the only times I had to put a foot down was went I went off trail!

  Today I met Stephen and brother-in law Troy at Umstead for a 6 mile trail run. While the trail was slippery, I had a good run. Troy handled the trails well and showed no signs of fatigue, despite the hills! Charlene and sister-in law Youngin were out as well. Charlene got in a 53 minute run walk. Now it is time to relax until I go pick up a load of firewood from my friend Bea.

Dance Lesson with friends

Tonight Charlene and I went to take a free dance lesson with our neighbors Cosmin and Simona. Much fun was had by all.

Mix it up!

    Fitness returns slowly after a layoff. My layoff was due to sickness and it lasted from mid September to late October. I still did some stuff but, nothing felt good. I am trying to get in good shape before the holiday food onslaught. I am going to mix it up a little more.
      The first part is strength work that is geared towards explosive moves versus endurance. Think jumping on benches, lunges, quick movement with weights. This should help develop more muscle and burn some calories.
    The second part will be short but, intense running or biking. Try starting a run or bike and when you are warmed up go hard for 30 seconds, easy for 60 seconds and keep repeating this your whole workout. This should help shake the sluggish body.
    The third part is the endurance workout. These are workouts that last over an hour. Low intensity but, necessary to develop your cardio and burn large amounts of calories.
  The last part is nutrition. Try each day to eat well for that day. Repeat the next day. Eliminate the stress eating!

Get out there and use your body to its maximum.

Cyclocross redux

Since the cyclocross race last Saturday was at Bond park near my house, I decided to go back and reride the course with my mountain bike. The course was no longer marked but, showed signs of wear and paths from the race. I decided to ride 3 laps like I did Saturday. I was much more secure on my mountain bike and despite a little time figuring out the course, was faster than Saturday. I managed to get in a fall on a slick part near where I fell on Saturday.Oh well. The next cross race I do will be on my mountain bike until I gain enough skills for my cross bike! The next race may be in Charlotte or Salisbury.
http://nccyclocross.com/3.html

Salsa Lessons

Dance Lessons. This is what Charlene got me for me birthday.I love interactive gifts and we decided to go to a place recommended by our friend Jessie. We met the instructor Meghan and were put through our first steps learning Salsa. We did pretty well. No permanenet injuries. Enjoy the pics.

First Cyclocross Race

Being that more of my time is spent biking and a 'cross race was being held 2 miles from my house at Bond park, I decided to enter my first race. Going from spectator to participant can be a motivating and humbling experience. Cyclocross is a race that is a multi-lap format based on time. The faster you go, the more laps you get to do. My division was a 30 minute time frame. The race officials determine how much time is is taking the riders per lap and then determine when to ring the last lap bell. The race may be 30 plus minutes.

  I took my spot at the back of the race not knowing what to expect. The racers took off and clogged up at the first turn. It was at this point about 30 seconds into the race that it decided to rain. I mean hard, driving rain. I followed along, limited more by bike handling skills than pain. The race consisits of jumping barriers with your bike on your shoulder, riding through sand pits with turns and going up and down very short, steep hills. Think cross country running with a road bike. Sure enough on the first slippery lap I went down hard on my right arm. Mud is slippery with thin wheels! Charlene was out taking pics and laughing at my skills. DFL. That is what I was at this point. Dead Freaking Last. I was having fun but, could not really see because my glasses were wet. Who knew 30 minutes could last so long. It was a good experience and I was impressed by the other riders. Next time I will do better. I learned more about handling my bike in 30 minutes than I have a year of riding on my own. We should all try something new. Life is about living and experiencing things with vigor. Have fun.

Sunlight- We need it!

What follows is an article that I agree with. We need sunlight and time outdoors.

Doctor's orders: Get more sunlight on your skin. We human beings were built to be outside. The latest evidence: widespread vitamin D deficiency. Over half of Americans have dangerously low levels of vitamin D. Why? Because we're spending too much time indoors. Vitamin D prevents osteoporosis, depression, prostate cancer, breast cancer, and even the effects of diabetes and obesity. Vitamin D is perhaps the single most underrated nutrient in the world of nutrition. That's probably because it's free: your body makes it when sunlight touches your skin. Drug companies can't sell you sunlight, so there's no promotion of its health benefits. Unfortunately, office-bound Americans are spending less time than ever outdoors. As a result, the prevalence of low vitamin D levels is increasing in every segment of the general population, especially in the winter months. The only way to ensure healthy vitamin D levels is to go outside each day. That's because our bodies are hard-wired to be outdoors. Just as plants need sunlight for photosynthesis, our bodies need sunlight for adequate vitamin D—and consequently, for adequate calcium levels as well (calcium requires Vitamin D for absorption). Vitamin D is produced by your skin in response to exposure to ultraviolet radiation from natural sunlight. The ultraviolet portions of natural sunlight cannot adequately penetrate glass, so you don't generate vitamin D when sitting in your car or home. Sunscreens also impede the body's ability to produce vitamin D. Fish, mushrooms, fortified breakfast cereals, fortified milk, orange juice, and vitamin supplements can help slightly, but it is nearly impossible to get adequate amounts of vitamin D from your diet alone. A person would have to drink ten tall glasses of vitamin D fortified milk each day just to get the minimum levels of vitamin D into their diet. Sunlight exposure is the only reliable way to generate vitamin D in your own body. The further you live from the equator, the longer exposure to the sun you need in order to generate vitamin D. For most of us living in the Southeast, you'll need about 15 minutes of exposure, 3-4 times a week. And in the winter, you'll need even more sun exposure, since the sun's angle is lower and less intense. In addition, people with dark skin pigmentation may need 20 to 30 times as much exposure to sunlight as fair-skinned people to generate the same amount of vitamin D. That's one reason why prostate cancer is epidemic among black men — it's a simple, but widespread, sunlight deficiency. There are certainly legitimate concerns about overexposure to sunlight leading to skin cancer, but 15 minutes of natural sunlight is not likely to cause skin problems. And it is absolutely essential for the long-term health of your body. So take a long lunch break and go for a run or bike ride. Or just step outside of your home or office for a 10-15 minutes stroll. You might as well get your daily dose of exercise along with your sunlight.

Pisgah Mountain biking vid

The balance of three

One of the results of tinkering with my body, training and health over the last 30 years comes down to this- BALANCE. When you exercise, balance these three things: strength, flexibility and cardio. When you diet balance fats, carbs and proteins. If you keep these things in check you should be pretty healthy. Except for the genetic or environmental abberation. I tend towards wanting to one acitivity because it is familiar or time saving. Try for the sake of your body to find a good balance. Your body, mind and stomach will thank you.

Chiro visit

It seems the more years that pile onto my body, the more resources I need to solve problems when they come around. Massage therapist, ortho doc, performance training and now a Chiropractor. I went today to help solve my ongoing hip problems. Somes weeks I can run well and others are like my form has broken down. After a visit with Dr. Staker in Cary, he found that my left glute is not firing when I run. Sorta like running without a butt muscle. He did some hip adjustment and some ART( Active Release Technique). This gets down into my Gluteus medius and piroformis. It hurts, but loosens up my hip motion. Now with the strength exercises, flexibility and cross training I should be running better soon. It was so much easier when I just ran :)

Overreaching

One of the things that I am most guilty of with exercise, is overreaching. I read an article or watch a video and think "I can do that" . This can happen even if my longest run is 7 miles or 30. I think I can do more whatever my current fitness level. I try to pick things that fit in my life. Do a bike ride at Crabtree or go to Uwharrie for the day to bike ride? Run at Umstead or run in Asheville?  I try to have goals that are workable. If you cannot fit in an hour for a workout, do an intense 15 minute workout. Like most I remember my optimum fitness level and consider that the norm. My weeks seem to fill up quickly with other tasks, even when I have a clear schedule. Do I clean the house or go for a run? I tend to try to do both and it is usually my workout that takes a back seat. Maybe it is some kind of practical thinking? Try to fit in things that work in your life, not lament the time or fitness you do not currently have. Peace.

Leadville 100 Bike Race

I plan to see this in Raleigh. 10/22/09

My fitness took a hit!

The past 3 weeks I have been dealing with the flu and a lung infection. Between the uninspired workouts and the antibiotics, my fitness has really taken a hit. I went to gym last night to do a treadmill run. I was slow and awkward. It felt like starting over. On the upswing, I had a rockin mountain bike ride at Crabtree yesterday. I was in the last mile or so and passed 2 bikers. One of them decide to chase and I put the hammer down to stay ahead. That was sweet. I turn 45 tomorrow so, the old man still has the juices flowing.

  My sickness made me think of others who struggle with a busy schedule, sick kids and long hours at work. It has to be frustrating to kick start the motivation after a busy period. I keep myself motivated by the fact that I have come back countless times and always find a way. Carve out some time for yourself today and get some exercise. Your body, mind and family will thank you.

CBR#3

Comeback run # 3. Now I have some goals for this month.  1350 total minutes. 48 minute average per day of 28 days running. Plan to miss no more than 3 days total this month. Next month goal: 28 days running, 1500 minutes, 53:30 average per run. Increase 100 minutes per month. Keep the same 28 days running per month. My biggest month ever was 3100 minutes.  Keeping track of minutes versus miles is a way to keep motivated.

Beerfest 2009

Well, World Beerfest 2009 has come and gone. This year's attendees were, Ken, Stephen, Neighbor Cara, Muddy Dog Coffee guy Jim, nephew Sandy and myself. Sandy set a new high or low for drunken behavior at the fest. Good beers were enjoyed by all.

CBR#2

Today is comeback run #2. Ran with Scott on the ATT for 5 miles. 41.11 for time. Scott is hurting from his hip problems and me from lung infection. Felt rusty today. I have a goal weight of 160 lbs by Feb. Does anyone want to guess my weight now?

Comeback run number One

October 1st seems like a good date to start a running comeback. After the flu and lung infection, I am starting to feel much better. I did a 4.25 mile run at Umstead this morning. It went well, aside from the lung clearing coughing! I realize as my legs get more miles on them, it is important to have strong and flexible legs. I have concentrated on leg strength for the past few months and it has gotten me to the point where I can run 7- 8 min pace on flat trails. The next part is to develop hip flexibility. A runner's power and speed come from strong and flexible hips. Running just tightens these areas. It take a concentrated effort to have flexible hips. If anyone has any tips, let me know.

Back to the land of the living

After being sick for at least 10 days, I am back to feeling sorta normal. What is the worst/longest you guys have been sick as an adult?

The spirit of the Blue Ridge Relay

Snowboarding anyone?

Something to get me in the spirit for the upcoming winter : )

High Sodium Diet= Bad

I have been thinking on ways to improve my diet and improve my athletic performance as well. It seems the best way I can help myself is to cut down on salt and simple sugars. Here are a couple of articles for your reading.

High Sodium diet consequences

146 reasons sugar impacts health

My Left Leg

Dang my left leg. I keep thinking I have is strong enough to go back to running more, longer and faster. Despite all my other exercises and activities, as soon as my leg feels better, I drift towards more running. It is familiar and seems to satisfy my deepest need to push myself. The downside is that it goes great for a couple of weeks, leading me to believe that my leg is 100%. It is more like 75% when it starts performing and feeling better. Bummer. I am resigned to the fact I will always have to do a well rounded exercise program. One long run a week, 2 shorter and faster runs. MAXIMUM! I wish I could get this through my thick skull. I have had my moments in the sun with running. Days when the pace was quick, my stride efficent and the rewards tangible. Time to search for another outlet that gives me the same feeling. Mountain biking is coming around . Or maybe cage fighting? Gotta go lift some weights for that...

Lake Crabtree Pump Track

Lake Crabtree jumps

Tempo run course measured!

This morning I got out and wheel measured my 2 mile tempo run course. You can also do this with a bike computer. I took a can of spray paint and put markings on the sidewalk every 400 meters. This time I put a big 4,8,12 and mile marks, for 400, 800 and 1200 meters. This way I can track my speed or splits during the run. It turns out the old course was 1.95 miles or about 10-15 seconds off. This morning I ran 13:45. The old course record was 12:20:01, worth about 12:30-35 on the new one. Now that cooler weather is here I can add this to my weeks workout list. It helps to have a neighborhood course marked off. Car odometers are terribly inaccurate if you decide to mark your course that way. A surveyor's wheel is the way to go. Accurate. Yout just have to account for tangents. Mark each curve and corner the same way. Now, go mark your own favorite course.

A little Salsa anyone?

Going out somewhere to dance has always been something I thought would be fun. I have two left feet but, am willing to try. We now have a place close to our house that has Salsa dancing on Saturdays. Looks like fun.


http://www.thehavanagrill.com/HTML/index_inicio.html

Crabtree

    Sometimes the flow of the ride leads you to discover new things about yourself. You ride the same trails every ride but, they are different from ride to ride. The root or rock that you mastered yesterday, slows you down to a stop today. The smooth, easy sections are just a break to the next challenge. You break down the effort into small bits. The efforts of today build onto the successes of tomorrow. I guess this applies to all areas of life. The struggle you have with work, kids or dogs, is all worth it tomorrow. The flow of life leads us down a path of self-awareness. Time to go have a cup of coffee and reflect...

Wilson Bike Ride

Today I had the fun time of going for a long bike ride with my friends Tami and Michele. Tami's uncle Lee came along as well. We missed the honor of having Tami's father ride with us as he was incapicitated for this ride. Next time Bruce! Michele and I rode down from Cary to Wilson to share Tami's love of the local roads and her homestead. The house was a nicely cared for farmhouse with plenty of neat outbuildings and antiques. After getting out bikes ready we headed out onto the quiet country roads at a little past 8am. We rolled along past tobacco farms, soybean fields and plenty of older farmhouses. Very scenic. We were amazed at Michele's biking prowess, as she was on a mountain bike. We rolled along for the first 14 or so miles encountering some hills( which Tami handled with ease) and nice flat stretches of open road. We went through downtown Nashville to our halfway point of the local Hardee's for some refreshment. Why this is a tradition I soon found out as the locals were friendly and quite enamored with Lee, who is a fit 67 year old! We set out for Tami's home and over the next 16 miles, we enjoyed more beautiful scenery. This was a great ride ending at the house, where Tami's Mom Tricia was preparing lunch :) We enjoyed cold beer, hot dogs and hamburgers in the cool breezy comfort of their out door gazebo. Thanks Tricia! What a great time. I look forward to the next visit.

The cleanest line

Today was another cool day on the bike. The temps were hot but, the ride was cool. I started the ride on the 29er and was having a really good ride. I then realized I had my prescription shades on and could see clearly in the dappled light. It has taken awhile but, am able to ride trails without putting a foot down(clean). I anticipate corners better and set up for turns, up and downs. I still have a long way to go to be a good rider. Part of my difficulty is having a center of gravity somewhere around mid-chest. It never bothered me skiing all those years ago. Hmmmm? I am scared to ride mountain bike trails for the relay race with my friend Michele. She is a good natural athlete and a snowboarder. I am just a poser trying to get better. Hopefully she can teach me a few things about balance and such. Have fun out there and hammer those workouts!

Great equipment or great drive?

Since starting mountain biking, I am more aware of the differences in gear. I have typically been a minimalist when it comes to running gear. Whatever shoes you put on your feet or whatever clothes on your back, you still have to do the running. Biking mags, REI and bike stores are all very seductive. Carbon fiber frames, carbon fiber soles on bike shoes, lightweight pedals. This is all to make the bike lighter and you faster. It also helps you spend money on a never ending set of new gear. I will admit it all looks cool but, would it not be easier and cheaper for me to lose 5 pounds by pedaling the bike I have more? I will stick to the same old ethos. You still have to pedal the damn thing. Get out there and pedal.

Constantly Motivated

Staying motivated is 80 percent of the battle with exercise. Finding your own path is the only way, depending on others is limiting. Other people can help but, they cannot do the work for you. I read training books, various magazines and view sporting events to get motivation. I do this on a daily basis. It helps get me out the door and push. Get out and push, it goes by quick. Find your own way to motivate. It will stay with you a lifetime. Enjoy the vid.

Kudzu Christ

This is an image I captured today while walking a dog. It is located near Boylan Bridge Brewpub in downtown Raleigh. It looks to me like the statue of Christ that overlooks Rio de Janeiro. What do you think?

Dirt Surfing

The term Dirt Surfing has been used many times to refer to mountain biking and the like. Today was the first time I felt like I was surfing on my bike. I typically go with the motto the more aggression, brute force and guts the better. Today I was finally rewarded by smoothness. I have snow skied, water skied and snowboarded over the years and biking seems to have something in common with these. The way you set up for a turn, the way you carve the water or snow makes for a more graceful effort. Less energy is used too. The feel of different kinds of dirt under the tires reminds me of different snow surfaces. Each has its challenges. Maybe as I get older I see the beauty in the smooth effort, not just the max effort. Enjoy the video.

Eliminate the variables

It seems I am most successful with my diet and exercise when I eliminate variables. If I run the same route, have the same strength program and eat similar meals, I run faster, get stronger and lose weight. A lot of people tend to get bored with things that are the same, week after week. If you want some changes, run another mile, lift another set or add some spice to your food. One of the reasons these types of behavior are successful, is that they can be repeated. You know what to expect. Instead of trying to dredge up some motivation for a new exercise routine at the end of a busy day, you already know what to expect. You just have to start, the rest flows. I know these ideas sound like work. They ARE. Exercise is work, it is a means to a healthier you. It may not sell any magazines or new books but, these ideas can be replicated over and over. You just have to take the first step, the next one will follow.

24 hour Montain Bike Relay

Burn 24 Hour Mountain Bike Race from Robert Crews on Vimeo.

This is the next adventure on the way. A 24 hr team Mountain Bike Relay. The team will be composed of 3-5 riders. The more the better. It should be as my friend Michele stated: "a 24 hour tailgate party". Enjoy the video.

Goals: Don't limit yourself

Goals. We spend our life crafting and achieving goals. We set the goal to make a school sports team or be in the school band. We challenge ourselves with that first term paper or essay. We create a spiritual life and community. We set a goal of education. We meet someone, get married, buy a house, maybe have a family. We start over when our goal does not work out. Setting goals and challenging ourselves is part of being fully human. This goes for athletic or physical goals too. Anything worth doing pushes us, awakens us and leads us to be the best version of our self that we can be. Personal physical goals can be as simple as losing 5 pounds, walking to the end of the street or as difficult as running a marathon. The hard is what makes it worth doing. If it was easy, the challenge would not be worth our best effort.

Get out there and enjoy the challenge, it is a road worth taking.

Watch for fun!

One of the top regional ultrarunners named Bradley Mongold is being interviewed by another good runner named Eric Grossman. Watch the parts where they are outside!

9 healthy foods that help supress appetite

9 Appetite-Suppressing Foods to Conquer Your Cravings
By Whitney Provost
If you're like most people, conquering your appetite is one of the biggest challenges you face in your fitness and weight loss journey. As soon as the word "diet" crosses your lips, you may start craving all the junk you know you're not supposed to eat. The secret is eating the RIGHT foods to help calm the cravings for the wrong ones. Add these 9 easy-to-find, tasty foods to your meal plan, and rein in your appetite before it gets out of control!



Oatmeal. This hot cereal is high in fiber and low on the glycemic index, which means it fills you up and takes a long time to digest. Research has shown that diets high in slow-burning carbohydrates like oatmeal suppress the hunger hormone grehlin more effectively than diets high in fat. In fact, when you eat oatmeal for breakfast, you may find that your appetite is lower at lunchtime. Steel-cut or rolled oats are digested more slowly than the "instant" variety, so it's worth taking a few extra minutes in the morning to prepare your breakfast the old-fashioned way.

Apples. Not only are apples nutritious, but what sets them apart from other fruits is pectin, a soluble fiber that helps regulate blood sugar, keeps you full, and sustains your energy. One medium apple with skin contains 4 grams of fiber, which is more than you'd get in an average slice of whole wheat bread. Add an apple and some cinnamon to your morning oatmeal for an appetite-suppressing breakfast.

Pine nuts. These edible pine-tree seeds contain more protein than any other nut or seed, and their oil stimulates two appetite-suppressing hormones (cholecystokinin [CKK] and glucagon-like peptide-1) that tell your brain you're not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty crunch.

Salad. The fiber in typical salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers is very filling and helps slow the release of glucose into your bloodstream. Studies have shown that when people start a meal with a small salad, they eat significantly fewer calories in the meal itself. Just watch out for the high-fat dressings (or worse, fat-free dressings that are high in sugar). Try having the dressing on the side and dipping your fork into it for easy portion control, or simply add a dash of balsamic vinegar or a squeeze of lemon juice for a tasty, super-low-calorie option. Bonus tip: Try to eat a vegetable at every meal to keep your appetite at bay all day long.

Olive oil and other unsaturated fats. Researchers at the University of California at Irvine found that unsaturated fat causes the intestines to release a compound (oleoylethanolamide) that has been shown to reduce appetite and stimulate weight loss. Some great choices for unsaturated fat include avocados, olives and olive oil, almonds, salmon, walnuts, pumpkin seeds, macadamia nuts, and sesame seeds. These foods are high in calories, so enjoy them in moderation while regulating your appetite.

Flax seeds. Flax is one of the best plant sources of omega-3 fatty acids. The seeds are also very high in protein and fiber, making them excellent for appetite control. Sprinkle ground flax seeds over oatmeal, salads, or yogurt, or add them to smoothies to help stabilize your blood sugar and turn off the hunger hormones.

Beans. The fiber in beans increases CCK, a digestive hormone that's a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger.

Whey protein. New studies suggest that whey protein stimulates the hormones that increase the feeling of being full. In one study, researchers at the University of Surrey in England found that people who consumed whey protein felt fuller and more satisfied with less food. Whey also stabilizes blood sugar, and that can help control food urges. Make a drink with Whey Protein Powder to calm your appetite any time of the day.

Spicy foods. Capsaicin, the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study published in Clinical Nutrition suggests that capsaicin-rich foods may help you eat fewer calories and support weight loss by suppressing your appetite and making you feel fuller. You can add hot pepper sauce to tomato juice, stir-fry peppers with other vegetables, or throw some peppers and salsa in an omelette. Other spicy ingredients may have similar effects, so try adding hot mustard and curry spices to your salads and meats.

Charlene's canning day!

Charlene and her friends Simona and Erin worked like dogs on Saturday to can tomatoes and sauce. They cut up/canned 100 lbs of the red beasties.

Marathon plus 50 miler

Since I have been able to run lately, I have planned 3 races for the fall.

The Blue Ridge Relay http://www.blueridgerelay.com/

The Akron Marathon http://www.akronmarathon.org/

The Mountain Masochist http://eco-xsports.com/mmtr.elevation.profile.php

The Blue Ridge Relay is a 208 mile relay with 12 team members. I hope I make the cut for the team.
The Akron Marathon is one I plan to run with my wife's cousin Julie and her husband John.

They plan on sub 4 and if they decide not to run the marathon I plan to run 3:15 to 3:30 range. I hope they run :)

The Mountain Masochist is a 50++ miler in Lynchburg VA. I have registered before and come up injured or out of shape each time. Hope this time works.

These goals will keep motivated and when they are done, some more will be in the offering.

Smooth Criminal

Humidity, friend or foe?

My hope at the beginning of each summer in the south is that I can make it until October. This year my fitness was going pretty well before the heat and humidity started. In prior years I have tried to get in shape during the spring and summer. It is torture. It seemed no matter how slow I ran, it got worse. I slogged along. This year while helping others to get in shape and learn to run, I have relearned a technique that helps. I run along at a normal 8 min pace until I cannot go any longer, then I take a 1 or 2 minute walk to recover. This way I am running at a comfortable pace but, can still handle the heat. It would seem easier to run a 10 minute per mile pace or so but, that is too slow to be comfortable or of any benefit. The walking recoveries help lower the heart rate, dissipate some heat and rehydrate while on the run. It is crucial to hydrate towards the end of the run as this helps the recovery process. Have fun with the warm weather and use the longer daylight hours to get in shape.

A little inspiration

Heart Rate Maximum

One of the bits of information people get from running magazines and such, are workouts based on your heart rate. They give you a complicated formula that involves the estimated human max of 220 beats per minute, minus your age and then multiplied at a percentage for light, moderate and hard workouts. Yeah, you can get your pulse when you stop by holding your finger to your neck and then count for a time period and then multiply for a Heart Rate. Without a basic Heart Rate Monitor, you will never be able to get the info you need to make the workouts mean anything. Your heart rate varies with fitness, age, genetics and stress. My heart rate range on the low end is about 40 and around 200 on the high end. This comes from years of exercise but, my heart rate is about 10 beats higher per minute than most charts indicate it should be. The good or bad thing about being out of shape is that you can reach your target heart rate range without much effort. It take about 6 weeks before you can see a change. When you are fit, your heart is more efficient at pumping blood.
The most important function of the Heart Rate Monitor is to SLOW you down. Most people run harder than they need to, they don't give their bodies time to adapt. I try to keep my heart rate in the 70% range for cardio conditioning and fat burning. An 80 % workout take a couple of days to recover from, a 90% workout should only be once a week. Running with a monitor and just keeping track of the time is a much better way than counting the miles. Minutes add up faster than miles :) If you are so inclined, Polar has good monitors and they are compatible with most fitness equipment that is in health clubs. Go out and have a good workout!!

Working the kinks out

So, the week at the beach was nice. Lots of sunning, swimming and reading. All that inactivity did a number on my chronically sore left hip. The bed I slept in was hard and seemed to make me sore everyday. That and the humidity lowered my motivation to Zero. Note to self: take my bike next beach trip. Riding a bike when it is hot and humid is far easier than running. Now that I am refreshed, the summers goals lay out before me.

No fast food or soft drinks.

Run with Heart Rate Monitor

Do leg strength exercises every day

Pray for October.

Have fun and enjoy the heat. The pic is of my client named Merritt. She is a Chesapeake Bay Retriever. Sweet dog.

Heading to the beach

Tomorrow morning I head to the beach for a week. Just a small group of us are going down to Emerald Isle. I hope to engage in some outdoor activities such as boogie boarding, body surfing, and intensive bird watching. Oh yeah, I have a bird life list I need to add to. Does suntanning count as a sport? I love being at the beach, it is the only place I truly relax. That and a few beers or a bloody mary help ;) I plan to walk, run and do some crossfit. Nothing too intense. I am ready to take some pics to share. See you guys soon.

Running is doing

We seem to live in a world disconnected from our actual work. We know our car needs oil so, we take it in to be serviced. We hire people to do the tasks which we cannot or will not do. We can be separated by the act of learning, the tactile sense that we need by doing. During the course of our day, our "doing" consists of the inactive moving of data from place to place. We miss the act. The world is one big GUI (Graphic User Interface). That is why the act of moving ones body is so necessary and so hard. We learn through the doing, not the reading or thinking of the act. We learn about our body through using it. This can be hard if we know so little about it. We go to a doctor for every injury and illness, much in the same way we go to a mechanic. The mechanic knows the inner workings of things. We have to learn or relearn how our body works by the act of doing. Get out and there and enjoy the pains and successes and failures. They are teaching us something about our bodies that we can only get through doing.

Shoe Fetish

Over the course of running for 30 years, probably a couple of hundred pairs of shoes have come into my possession. This pales in comparison to my friend Scott's shoe fetish. I am the lucky benefactor of many of his cast- offs. His donations even come with mileage per pair of shoes! Here is my current stable of shoes. I think most people need about 3 types of shoes. One for road running, one for trail running and one for faster running.

Santos trails are for wusses!

My friend Roger moved back to Ocala Florida and is doing a lot of mountain biking. He says the trails are tough. Look easy to me.

Runs with Friends

Over the years I have had a few good running friends. The first runner I really clicked with was a guy named Sam Lewis in Charlotte. He was faster, older and cooler than me. I learned a lot about racing and life. The next was a group of guys that I met in 1996 or so after I moved to Durham. I met Ralph Tuttle first at Jordan HS track. Ralph is a lovable old curmudgeon, with a knack for ultrarunning. He introduced me to Scott Schoedler during a Duke/Godiva Sunday run. Soctt has a knack for calculating running paces and distances during a fast run, no easy feat. I have run more miles with Scott than anyone else during my career of 30 years and he can still bear my company! Stephen Fraser and Chris Shields are the guys I met next at Godiva. Chris was a college runner with quite possibly the most bizzare sense of humor of anyone I have met. He is tough and gives nothing away. Stephen came to marathoning late in life(meaning late 20's).Our runs turn into a long running conversation on various topics. I rail, he insults, I get pissed, say something stupid and reinforce his superior intellect. He started his own business and is running less but, I still enjoy his company. His marathon PR is 14 seconds faster than mine! Steve Wright and Roger Sutton are 2 other guys I have run with semi-regularly. Steve is the quiet ghost on runs that is impossible to drop. I have fallen out of contact with him and feel bad about that. Good guy. Roger is the guy that is my running kindred spirit. He has that same attitude of "Let's Hammer" and "I am gonna drop you sucka" that make runs with him torture and great. All these guys have given me joy in the effort and have made this running life a good one.

Mohican Mountain Biking

Fun Video from Vultures Knob near Akron

Violet should enjoy this one. People fall off their bikes :)

Move Naturally

This might be one of those ideas that seem strange but, intuitive once you think about it. The human body is designed to move and as 21st century humans, we have gotten away from different movements. Sure we run, lift weights and garden but, these are not enough to keep a body healthy. One of the things I have tried to do over the years is make exercise seem like play. Sprint to the nearest tree, jump off a park bench, climb a tree or a rock. We are human animals and get away from our need for a variety of movement. Watch a kid play, they run, climb, fall down and have fun. Maybe we have made exercise too rigid. When you are out on your next run or walk. Skip a few steps, climb up some playground equipment. Hang from a tree limb. Don't worry, no one is watching ;)

20 years and 2 cars

Hi all. So my 1997 Toyota Corolla is finally getting some decent miles on it. Since I have been driving, I have had 4 cars. 1979 Honda Civic, 1987 Toyota Tercel, 1990 Mazda Truck(bought in 1989) 1997 Toyota Corolla. The first 2 cars would have lasted longer if I had bothered to change the oil regularly. The last 2 have been worth the money spent to maintain. I enjoy getting my money's worth out of a car. Charlene appreciates the one area in which I am frugal :) This is a testimony to foreign cars. Wonder why GM, Chrysler and the like are failing? Share your stories of high mileage cars. I would love to hear about your car histories.

Overheating & lotions

One of the things that I have discovered of the years might help you guys out. When running in the spring and summer, people like to wear sunscreen, bug spray or lotions. These things can lead to some overheating during exercise. The function of sweating is to cool the internal temperature by bringing blood closer to the skin level where it can cool through sweat evaporating. Think what happens on a humid day when sweat cannot evaporate. Overheating city! The lotions, sunscreen and such limit the bodies ability to cool itself through evaporation. If you must wear a light hat or run during cooler parts of the day. Stay cool out there!

Akron Relay Training Plan

Hi all,

Here is a rudimentary training plan to get ready for the relay. We have 16 weeks which is a lot, but the time is NOW to get started. Based on the plan outline below, you shouldn't have to run anymore than 2 times per week to meet the goals. One run at 50% or less of race mileage and one run based on the plan.

Legs:
Troy 7.6 ( 11.4)
Char 6.3 (9.4)
Ken 5.7 (8.6)
Youngin 3.5 ( 5.25)
Violet 3.1 ( 4.7)

Troy and I started last weekend with run/walking 4 miles total: running 2 minutes and walking 2 minutes. This approximates 50% of his total race distance. A good plan is to stick w/ same 2 min run/2 min walk but increase1 mile per week until the race distance is reached. When your distance has been reached, have one run/walk session at 150% of race distance. Example for Troy 11.4 miles. - See above. If you are starting with running less than 2 minutes at a time, you can still mimic the run/walk pattern until you are meeting the distance. Once you reach your desired distance w/ the 2 min routine, start over at 50% of race distance running 4 minutes/ walking 4 until the race distance is reached again. Then recycle at 6 minutes run/ 6 minute walk.

If your section has hills try to mimic that in your training, if flat or on a towpath, mimic that. If it is a hot day, get out there anyway- that's good cardio training and will make you stronger (if it doesn't kill you). :)

(Violet- you are special- don't forget you can walk the whole time, but I do recommend more hill walking for your training. Conservation farm and the hill under the bridge are good inclines.)

This should get you fit enough to handle the distance with ease. On race day you will probably run more due to the race environment. no worries, just do your thing and enjoy the day.

WOD- Workout of(the) Day

Okay, this is a term I took from the Crossfit site. Another is WMD-Workout of Mass Destruction but, WOD sounds better. It seems that a lot of Crossfit, BootCamp and P90X workouts are a throwback to a simpler time of exercise. Charlene has shared stories of Walter Gilmore doing his morning exercises. He lived a long, healthy life. Here is a sample of a workout that I did this morning and you can replicate at home.

20 pullups
30 pushups( or modified with knees on floor)
40 situps or crunches
50 squats

If this is not enough, do multiple rounds of these.

Have fun!

Try it with one speed!

Here is something you might enjoy. Take your old clunker bike out of the garage where it is gathering dust. Head out for a ride and don't change gears. Set it for a middle gear and leave it. The uphills will be harder and you get to coast on the downhills: ) You don't have to focus on changing gears. Just ride the dang thing. Steer it back into the garage when you are done and reward yourself for a ride well done!