PACE Magazine May 2008

SUMMER 2008

PACE M AG A Z I N E

PACE MAGAZINE | Hampton Roads Running & Fitness

Adventure Racing The Ultimate Sport!

Hot Weather

Hydration

Owl Roost Rumble

What is ChiRunning?

PACE MAGAZINE

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Pace Magazine | Summer 2008 | www.PaceMag.com

PACE M AG A Z I N E

Publisher Zachary E. Wittkamp zack@therunnerssource.com

Editor In Chief/Advertising Executive Laura Cvitanovich laura@therunnerssource.com

Art Director Nancy Digman; RevoVision Designs pacemagads@gmail.com

Top Dog Jo-Jo

“...the purpose of Pace Magazine is to grow and promote the sport of running on the Virginia Peninsula.�

For advertising or marketing opportunities contact: Laura Cvitanovich at 757.784.0960 Pace Magazine 10349 Warwick Blvd.

Newport News, VA 23601 Phone/Fax: 757.534.7987 Pace Magazine is the property of Pace Publishing, LLC. Copyright: 2008 by Pace Publishing, LLC. No part of this publication may be reproduced without the expressed written consent of the publisher.

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In This Issue...

Adjust Your Shoe Fit

Summer 2008

With Alternate Lacing Page 4

Name that Gadget Page 7 Bananas

Quite Possibly The Perfect Runner’s Food Page 9

Runners Knee

By: Michael Potter M.D. Page 9

“I’ve got a hunch...”

By: Dr. Daniel Shaye Page 19

Picture

Adventure Racing

The Ultimate Sport! By: Pam McKay Page 10

Hot Weather Hydration Page 12 Owl Roost Rumble A Half Marathon Trail Run Page 14

Nail Your Nutrition

For Training Success By Crystal Pruitt Page 19

What is ChiRunning?

By: Danny Dreyer Page 20

Summer Cycling

Let’s Go For a Ride! By: Sharon Oakley Page 22

So You Want to Run a Marathon?

Part III Page 25

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This Is Not Your Typical Workout

This Is Your Workout BODYPUMP™ is a high energy, weight resistance program— perfect cross training for YOU, the Runner.

More Than A Gym 4001 Coliseum Drive | Hampton, VA 23666 757.766.2658 | www.sentarafitness.com

Come Visit Our New Facility and Ask About How We Can Help You be a Stronger Runner 3

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Adjust Your Shoe Fit With Alternate Lacing Running shoes are the most important tool a runner has. Increase your odds of getting a great fit by trying on shoes late in the day, when your feet are a bit swollen. Bring in your old shoes so the fitting specialist can examine the wear pattern and be ready to discuss what type of running you do – road or trails, how many miles you log per week, and how long you’ve been wearing your current shoes. Be sure to point out any problems you are experiencing such a rubs, callouses or blisters.

Every individual and every foot is different. A specialty running store can provide you with a custom fit, but there are no tailors or alteration shops for shoes. Biomorphically, some people will never find a 100% perfectly fitting shoe.

If you have been evaluated and fitted and you are still having rubs and slippage due to the shape of your foot, an alternate lacing method may help alleviate your issues. Many runners yank on their shoes in a few seconds and take off on their run. A few minutes spent adjusting the tension and tightness of your laces can make a huge difference in your comfort factor during your workout.

Wide forefoot: is your forefoot wide?

Several shoe brands are designed with a wide toe box. Try this lacing technique for a little extra room.

Begin feeding the laces up the side of the shoe without criss-crossing for two sets of eyelets. Then criss-cross as normal up the shoe and tie securely.

High instep: does your shoe rub on the top of your foot (instep)? Try high-instep lacing.

Lace normal for the fi rst two sets of eyelet at the bottom, then feed the laces up each side of the shoe without criss-crossing for two holes. Then continue with criss-cross lacing and tie normally. This method will relieve some of the pressure on a high instep.

Heel slippage: is your heel narrow or does it slip out of your shoe when you run? Try lock lacing.

Lace the shoe normally until the lace emerges from the second to last set of eyelets. Feed the laces down into the top eyelets, cross the laces over and feed each under the vertical section of the opposite side. Pull tight. Th is method helps secure the back of the shoe around the heel and also provides maximum ankle support.

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Name that Gadget Do you consider yourself up to speed on the latest running and racing gear?

Test your knowledge.

See if you can correctly identify the running related items in the following pictures.

Check your answers on the next page.

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Gadgets Revealed...

The Nathan Cyclops light is an L.E.D. safety light used by cyclists and runners to provided long range night-time visibility. Covered in flexible silicone sheathing, the light is waterproof and lightweight. It clips easily to any bar on a bike or to a loop on your running shorts or fuel belt.

The light has two settings, steady and flashing and provides a visibility of up to one mile. Its batteries are replaceable.

Small lights such as the Cyclops help extend the workout opportunities of athletes into the early morning and evening hours. By providing long range visibility to cars on streets and roadways, drivers are able to see, react and maneuver more quickly, helping to ensure the safety of evening and pre-dawn runners.

Track spikes are special shoes used at most track and field events and by some cross country runners.

They are lightweight shoes w it h spi kes screwed into their bottom, or spike plate, in order to maximize traction when running or jumping.

Near the front of the foot, there are usually 3 to 11 threaded holes where the spikes may be screwed using a spike wrench. Some spikes shoes have permanent or “fixed” spikes.

The spikes of the shoe vary in size from 3/16 inch and 1/2 inch. The three main types of spikes are the pyramid, the needle (or pin), and the compression tier (or Christmas tree) spike.

Most spikes have the toe of the shoe pointing up, not touching the ground. This is called “taper” and is designed to make the runner run on their toes to run faster.

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Pace Magazine | Summer 2008 | www.PaceMag.com

The race number belt is a lightweight and adjustable elastic band that clips around your waist and holds your race bib. A long-time tool in the triathlete’s gear bag, the race belt was designed to allow for a quicker transition from the swimming to the biking segment of triathlons. No need to fuss with pins, a quick clip secured the race bib in place before jumping onto the bike.

Race number belts are now used by runners of all distances. The bib clips are movable to allow for different sized bibs. Various pouches and accessories can be attached to the belt to carry keys, gels or even inhalers. Some belts come with reflective stripes for night time running. The belt prevents damage to your clothing and ensures that you’ll never be left in need of safety pins on race day.

The Yankz! Sure Lace System is an athletic shoe lacing system made up of bungee-type cords that provides individualized fit and support and eliminates traditional laces. The system provides even tension distribution throughout the arch that expands and contracts with the foot. Once you fit Yankz to your shoe, you never need to readjust or tie them again.

A two point “set and forget” shoelace system allows adjusting to be done from both top and bottom, giving you control of the comfort of your shoes. A clip secures any excess cord to the crossed laces. No more floppy, loose or untied laces to worry about – Yankz! cannot come loose or undone. These adjustable laces come in wide range of colors including reflective and glow in the dark.

Originally introduced in the triathlete community, these adjustable laces are now widely used by runners.

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bananas

Quite Possibly The Perfect Runner’s Food Consider first their packaging. They come in their own biodegradable wrapper that changes color to indicate ripeness (green, yellow, or brown) and is relatively easy to open. They are shaped to fit in our hands and are curved towards our faces to bite easily. They are also lightweight and portable.

But it’s what’s inside that is so important to an athlete. An average banana weighs in at 110 low-fat calories and provides a healthy dose of carbohydrates in the form of natural sugars.

These sugars are easily and quickly absorbed into the

bloodstream and are great for quick energy before a run or as a re-fuel after. A banana is also a good source of vitamin C, a building block of connective tissue, and fiber, which helps reduce cholesterol and keeps your GI tract moving.

The potassium in bananas provides an essential electrolyte that keeps muscles functioning properly. Suffering from severe leg cramps? Try adding a daily banana to your diet.

You should see results within a week.

A banana is also rich in vitamin B6 which assists in the production of the red blood cells that carry oxygen to our muscles.

When paired with the protein from

milk, either skim or 2%, bananas become a super food. A milk and banana smoothie provides a nearly complete nutritional package for either pre- or post- workout.

Freeze one medium banana, peeled and cut into chunks. Put the chunks in a blender with 1 cup of milk and 2 -3 TBS of chocolate syrup. Blend until smooth and creamy. It’s almost like drinking a milkshake.

will magnify any biomechanical issues and result in pain. Most commonly, the patella, or kneecap, may not track properly while the knee is going through its natural range of motion during running.

This causes inflammation and discomfort.

The treatment is first to calm down the inflammation with ice, medicines, injections or good old fashioned rest. The knee cap alignment must be addressed with bracing (specific for problem), taping, physical therapy or occasionally surgery. Over time and with the proper guidance and exercises, the appropriate muscle groups can get stronger and become more flexible thus improving the patella’s tracking. A comprehensive gait analysis may reveal overpronation; the proper shoes and orthotics may become

very important before you return to training.

Improved tracking does not occur quickly and it may take several months to see real improvement. Be patient and good luck.

Runners Knee

WITH A NAME LIKE RUNNERS KNEE IT MUST BE IMPORTANT FOR RUNNERS, RIGHT ? Runner’s knee is one of the most common running injuries seen by sports medicine physicians and affects athletes in many sports. It is typically referred to by doctors as patellofemoral syndrome or chon-

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dromallacia patella. Many factors influence a bout of runner’s knee, but the root cause is the runner’s biomechanics. The treatment is almost always successful but requires patience and hard work to get permanent relief.

The runner typically feels pain in the front of the knee. There is rarely visible swelling and it is usually not related to a specific injury, but caused by overuse.

Many times both knees are involved and the pain is worse when the knee is in a deep flexed position. Stairs and hills will exacerbate the symptoms and leaving the leg straight can sometimes give relief. The classic “theatre” symptom is the stiffness or pain that can occur after sitting in the movie theatre too long.

No one’s biomechanics are perfect but increased training, especially hill work,

Pace Magazine | Summer 2008 | www.PaceMag.com

If you have any questions contact Dr. Michael Potter at The Virginia Center for Athletic Medicine (VCAM/TPMG) 345-5870.

Michael Potter MD Virginia Center for Athletic Medicine, TPMG Full Clinical Professor Head Team Physician College W&M

Adventure Racing. The Ultimate Sport!

By Pam McKay Co-Director of Hampton Roads Adventure INTERESTED IN ADVENTURE RACING? DON’T BE TIMID! It is a sport for ANYONE who is looking to experience life to the fullest and enjoy Mother Nature up close and personal.

I was a chicken-legged little girl who couldn’t master athletic coordination to save my life. Something inside me got excited about the words ‘adventure race’ and that’s all it took. Years and many adventurous miles later, and I am still grateful that my friend Gary ran into my office one day, begging me to fill a last minute vacancy on his team. Adventure racing has opened up new doors and created memories that I value beyond words. Now it’s your turn! Look at a good friend of yours and dare them to try something new. Choose an adventure race and start making those adventure filled memories!

So, what is adventure racing? Men and women work together in teams of 2-4 to navigate from checkpoint (CP) to checkpoint along a pre-designed racing course.

Since CPs must be located in order, they are setup in a way that ensures teams complete the course as mandated. At each CP, teams must stamp a punch card using a unique device similar to a hole punch. Some CP’s also serve as transition areas where teams replenish supplies and change from one discipline to another.

Sound simple? It gets trickier. There is no set path to move between the CPs. Teams must use a map and compass to orienteer (find their own way) just like the early explorers! Additionally, most adventure racing directors require certain gear to be carried throughout the race for two reasons. First, so that teams complete all disciplines required and second, for emergency and rescue purposes. Teams must be self-sufficient and be able to rescue themselves if necessary.

What disciplines are involved in adventure racing? The primary disciplines found in adventure racing are orien-

teering, running or trekking, mountain biking, and canoeing or kayaking. Some races may also include some other exciting disciplines such as ropes courses, obstacles courses, or special cognitive challenges. Adventure racing is not like a triathlon. You will not know the order of disciplines prior to a race. The adventure race course does not begin to unfold until your team reaches the starting line and won’t be completely clear until you cross the finish line. Adventure racing parallels life; you must be flexible and able to adapt to the unforeseen changes. A sense of humor is a great commodity.

Sounds cool, but who has the time or ability to compete in one of those huge races? Well, actually adventure races come in several different lengths and levels of complexity. Typically races are described in hours rather than distances.

For examples sprint races typically last 4-8 hours and cover 20-30 miles. Longer races are 12 and 24 hour races. Moving up in ability and endurance, multiday races can run for 32-48 hours, and finally peak with the expedition length races which can last anywhere from 3-10 days and cover 250-500 miles. Of course you don’t simply run or ride all of those miles. The great thing about adventure racing is that by the time you get bored with sitting in a boat, riding a bike, or stomping through the woods; it is time to change disciplines. Teams must pace themselves or they risk burn out before crossing the finish line. Nutrition and hydration, Mother Nature, teamwork, and navigation all play major roles in a race outcome. After all, it doesn’t matter how fast a team moves if they are moving in the wrong direction.

Want to learn more? It’s hard to fully understand or appreciate adventure racing by reading an article. And, with adventure racing combining multiple sports; it’s challenging to find a single

So, what is adventure racing? Men and women work together in teams of 2-4 to navigate from checkpoint (CP) to checkpoint along a pre-designed racing course.

Teamwork is an essential component of adventure racing.

Two teammates push a bike uphill for a fatigued friend.

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Canoeing and kayaking, along with open water navigation are one of the main disciplines of adventure racing.

steadfast source of information. The internet is a great place to start. Look for local adventure racing organizations and read their race calendars. ( www.hradventure.com is a great source of information in the Eastern Virginia Region.) Additionally, talk to people in your local outdoor stores, boat outfitters, and bike shops. They are packed with talented professional who are passionate about their sport and love sharing their specialized knowledge. Local orienteering clubs and parks are great resources for learning and developing navigation skills. Best way to learn? Get out there, train and try a race! The most valuable and fun lessons learned are the results of mistakes!

So how do you get started in adventure racing? All you need to get into adventure racing is heart and curiosity. The rest falls into place. First, find an adventure race that looks inviting, whether it is local or in an area that you would like to visit. Make sure and start with a comfortable race length. Next find a team - talk to friends, family members, coworkers and see if they are interested.

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The route unfolds to the racers during the race. Team members portage their canoe between waterways.

Team synergy will make or break the adventure racing experience. Finally, spend some time with your new team training in the four main disciplines of adventure racing; orienteering, biking,

Pace Magazine | Summer 2008 | www.PaceMag.com

running, and paddling. Gear used in adventure racing can be borrowed, shared, or bought second hand. You’ll find that your gear closet will grow along your love of the sport.

For more information on area Adventure Racing check out Hampton Roads Adventure at www.hradventure.com

Hot Weather Hydration Its summer and anyone who exercises in the heat knows they sweat more. With temps creeping towards the triple digits and humidity thick enough to spread with a butter knife, just stepping out on your front porch can stress your antiperspirant. What’s a dedicated athlete to do? What’s the best way to exercise safely during the summer months?

Based on individual genetics and environmental conditions, the human body will excrete one to four pints of sweat during an hour long workout. One pint of sweat weighs approximately one pound. Using a scale and quick pre-and post-workout weigh in, you can gauge how much fluid you lose on your daily run. Four pounds would equal four pints of fluid loss.

Competitive athletes measure their fluid loss in percentage of body weight.

Symptoms of dehydration based on percentage weight loss are: • 1% - thirst begins, heat regulation affected, performance declines • 2% - further decrease in heat regulation, drop in performance, increased thirst • 4% - exercise performance cut by up to one third • 5% - headache, irritability, “spacedout” feeling, fatigue • 6% - weakness, severe loss of thermoregulation • 7% - collapse likely unless exercise stops Keeping your system hydrated in the summer months is crucial to a runner’s performance and their health. Unfortunately, your body cannot replenish fluids as quickly as it excretes them. The key to preventing stress to your system is to keep it well hydrated all the time. Drink lots of water throughout the day even when

not training. Stay away from alcoholic drinks especially prior to a race as they tend to lead to dehydration.

Drink 16 to 24 oz of water prior to any hot weather run and try to either carry a water bottle or plan a water stop along your route. For runs under an hour, water provides adequate hydration. If you are training for more than an hour, try drinking a sports drink to replace lost

body salts and minerals (electrolytes).

For post race re-hydration, the rule of thumb is 20 -24 fluid ounces for every pound lost. The key indicator of dehydration is urine color – dark urine is bad. Keeping drinking until your urine is a pale yellow. Headache and wooziness are also symptoms of dehydration but may not occur until several hours after your run.

Summer heat requires extra caution for outdoor athletes. Don’t let your need to run get in the way of your health and safety. Plan your training for early or later in the day and avoid working out over the noon hour. Run on shaded trails and away from hot sidewalks and pavement.

Don’t be afraid to throw in the towel when conditions become too hot.

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Owl Roost Rumble - A Half Marathon Trail Run

By: Laura Cvitanovich

INITIALLY, IT WAS THE NAME THAT The Owl Roost Rumble is held each Trail runners consider themselves a bit more rough and ready GRABBED ME. Delving a bit further into spring in Bur Mil Park in Greensboro, race website resulted in the following description: ‘The course is a single-track hiking/mountain bike trail, so there are roots, rocks, quick turns, logs, beavers, and mountain bikers to avoid. You may fall... in fact you probably will fall. Don’t complain, get up and keep running. You will be surrounded by water (the course circles a lake) but there are only 2 water stops on our course. So if you are thirsty, don’t complain, carry your own water, use our water stops, or stick your head in the lake.’ OK, I’m intrigued. Where do I sign up?

NC. For those of you inclined to plan a weekend trip around a race, it’s a 4.5 hour drive, mostly on interstates, to a scenic area of the Carolina hill country. Bur Mil Park is a multi-use recreation area with hiking and biking trails surrounding Lake Brandt, where you are able to enjoy boating and fishing.

The Hampton Roads area offers plenty of trails for runners who prefer to stay off the pavement. By and large, these trails are slightly hilly with roots and eroded, rain-washed gullies; think Noland Trail, think Lake Mataoka Trail. Many trail

than road racers. Trail runners expect to see some blood during a good, hard run. There is no crying in trail running. runners are ex-cross country runners; they appreciate the danger factor. Part of the fun is the added distraction of carefully planning each footfall. Trail runners consider themselves a bit more rough and ready than road racers. Trail runners expect to see some blood during a good, hard run. There is no crying in trail running.

If you rated these respective trails, our local venues would score a TWO to the

Owl Roost’s TEN. The trails around Bur Mil Park are technical bike trails. They are mostly single track, hilly, slightly rocky at points and incredibly rooted.

There are washouts, moguls, bailouts, obstacles and what I am guessing are jumps.

There were spider web networks of roots sticking up 6” – 8” inches above the trail, not just here and there, but along major portions of the race route. There are also stubs of saplings that have been chopped

Each year, the Owl’s Roost Rumble culminates in a highly competitive and much vetted push up contest.

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Owl Roost Rumble – A Half Marathon Trail Run

What a great way to spend a Saturday morning! For a few hours, there was no rushing world out there, no cell phone, just the next two or three steps in front of me. from the trail. They are difficult to see in the forest debris and are the perfect height to catch the toe of your shoe just as you transition your weight from your rear foot to your forward (midair) foot.

Insert expletive.

Having arrived after dark on Friday evening, there was no opportunity to reconnoiter the race course. On Saturday morning, I arrived at the park in plenty of time to pick up my packet and chat up the veterans for hints and tips. ‘Take advantage of the straightaway. There aren’t many and while you’re in the trail, it’s hard to pass anyone.’ ‘It’s a tough run – are you carrying any water?’ ‘There might be some bikes in there – they were supposed to close it off, but some guys might have gotten in.’

The Owl’s Roost Rumble is in its fifth year. It is an extremely well organized run in an area prime for trail and road racing. The event includes a 3.5 mile race and a half marathon distance; the half is capped at 350 due mainly to the terrain and it fills early. Owl’s Roost is an extremely popular Triad area race.

When you register for Owl’s Roost, you must estimate your time. The race director advised adding 30 to 90 seconds/mile to your half marathon pace. Anyone estimating a finish of under 1:45 was placed in an elite category. My half PR is @1:46; I estimated 2:00 to finish.

The race began in waves; elite runners in brown bibs, then men in blue bibs followed by women in pink bibs. Each bib displayed the runner’s first name. The elite runners were decked out in lots of technical gear with flashy graphics of their sponsor’s logos. They nervously stretched and warmed-up and fidgeted before jostling each other to toe the start

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line. Several had hopes of breaking the course record.

A few minutes later the men assembled. Not nearly as nervous, they tossed friendly banter back and forth then sorted themselves out, rabbits in front and Clydesdales in the rear.

Now it was my turn. The women began to make their way towards the starting line and as they slipped off their windbreakers and long-sleeved t-shirts, I began calling everyone by name; ‘Hey, Lori – you aren’t in my age group, are you?

Marion, what’s up – nice top!” Women began flashing me their bibs so I would call out their names. There were a few men in our group sporting the pretty pink bibs. They had trained with wives or girlfriends and wanted to run with them in their wave.

Interestingly, none of the women would approach the line. Everyone, even the real ‘runner-chicks’ hung several feet back. Despite the starter’s urging to move up, the ladies seemed too polite to assume that they should be a front-runner.

The gun went off and I tapped my watch to start my time. I quickly realized that I was on one of those straightaways that I needed to take advantage of; a smoothly paved, gently winding, downhill road that stretched on for 3⁄4 of a mile. My head was in trail-running mode but my body went 5K and I took off. Completely out of breath and pumping my legs for all they were worth, I hit a turn onto gravel roadbed and then into the woods. Here was where the race really started.

The route instantly turned to steep, rooty single track and I began to realize the error of my speed burst. I hit the mile mark at 7:48 but knew that there would be nothing approaching a negative split

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Our hero, Lori Stevens, who risked life and limb to remove a snake from the trail, giving of herself so that others may complete their run!

Owl Roost Rumble – A Half Marathon Trail Run

on this race. I geared down and slowed down, trying to catch my breath as I maneuvered the ankle-turning track. By the two mile mark, I realized that I was completely out of my element.

Initially, I had been in the front of the group. Now small packs of women began to pass me, calling, ‘On your left.” I ran carefully, eyes on the ground. These were women who were in their element, women who ran weekly on just such gorgeous trails, women who were conditioned to tough terrain. They were breathing easily and moving comfortably. This was not effort to them; this was a pleasant Saturday morning run.

On a personal note, I have been battling ITB issues, allergies, fatigue and working through a major chiropractic adjustment through most of the spring.

I had hopes that Owl Roost would be a return to my halcyon days of last fall when I wasn’t struggling for air or retraining my muscles around a new gait and stride.

Unfortunately, that just wasn’t happening; a two hour finish time was clearly off the board.

Disappointed? A little. But truthfully, this route was so gorgeous and so chal-

Laura’s photo finish Photograph by Jon at Fastrac

lenging that I was able to relax into it and take satisfaction from knowing that I was in good enough condition to complete it.

It was all there; wooded hills, dappled sunlight through spring foliage, a sparkling lake and a cool breeze wavering through the trees. I was working at it, slightly out of breath, feeling my muscles do their job as they contracted and stretched. What a great way to spend a Saturday morning! For a few hours, there was no rushing world out there, no cell phone, just the next two or three steps in front of me.

I continued to run along the switchbacks and roller-coaster track before exiting at the 4.5 mile mark. Here was the first water stop followed by a half-mile road where the racers kicked it up a notch in hopes of moving forward in the group.

We then turned back into the woods.

Prior to the race, a local running club

had shown up en masse and taken over one of the park pavilions. They were the Trailheads, a group of local area trailrunning enthusiasts who were clearly savoring the day. Some of the more talkative members described themselves as a ‘drinking group with a running problem,’ and offered me a bit of their prerace brewed hydration beverage.

Once I got into the heart of the course, I fell in with a group of women running my pace. One member sported the Trailhead shirt and I noticed that on the steeper hills, she slowed her pace to a walk and bent over in kind of duck walk. Near the top of the incline, she straightened up and increased her pace again. This was all done smoothly with no increase in breathing or breaking of stride. I began to imitate her and was pleased at how well it worked. I guess the Trailheads do know the tricks to this trade.

It was early in this section when we

passed the first male runner (they had started @ 10 minutes before the women).

A call of ‘Chuck on the trail’ was followed by words of encouragement as the group passed him.

We ran three more miles in the woods before exiting at a marina near mile marker 8. My time was now 1:12.06 and I had taken a few walk breaks. I felt like I was moving a bit slowly, but I honestly didn’t think I could move any faster or efficiently. Water stop #2, a bit of watery Gatorade, a gel pack and then off along a road and over a dam.

Turning onto the trail for the second half of the race, I heard shouts and screams coming up the hillside from the gully below me. Working down the decline, I came to a board walkway and heard, ‘Snake on the trail!’ The walkway curved around and I saw a group of women clustered together on the hillside above the trail pointing downward. ‘It’s

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Owl Roost Rumble – a Half Marathon Trail Run

a copperhead,’ said one lady.

Then Lori, who proved herself the hero of the day and quite a hardy soul to boot, grabbed a long branch and deftly flipped the snake off the trail. Amid cheers and clapping and other expressions of gratitude, we all set off to complete the race.

The second half of the race proved to be much flatter and smoother than the first. The trail meandered up and down gentle hills and along the edge of yards of some the most beautiful homes I had seen in the area. More walkways and few sets of stairs kept things interesting.

There was one more short section of open fire road and a bonus water stop before cutting onto another trail for the final few miles of the race. The last mile was all uphill and many runners came to a near standstill; they just didn’t have the energy to navigate the incline. One woman was down, with her legs splayed straight out across the path. Several of us tried to help her up and move her, but she refused, saying she couldn’t get up and that someone was coming to get her. Reluctantly, we headed up the path towards the finish line.

As I was emerging from the woods with less than 20 yards to go, a young woman came sprinting up behind me, dashing for the finish. It’s funny how your grit determination kicks in out of nowhere.

I had just run the toughest 13.085 miles of my life and there was simply no way someone was going to beat me on the last .015 miles of this course. Arms pumping wildly and stride stretching long, I rushed the line for a photo finish.

Owl’s Roost Rumble Results 350 registrants 282 finishers 1st Place Men - Paul Potorti, Apex NC - 1:26:09 6:35/M Pace 1st Place Women - Rebekah Potts, Chapel Hill NC - 1:29:55 6:52/M Pace (new course record) Laura’s photo finish: 191 Laura Cvitanovich, Newport News VA - 2:22:07 10:51/M Pace 192 Leiana Leon Guerrero, Chapel Hill NC - 2:22:08 10:51/M Pace

Links: www.owlsroostrumble.com www.fastraceimages.com

Bur Mil Park is a terrific venue for a runners and spectators alike.

They provide picnic shelters, grills, playground equipment and clean restrooms. Bur Mil is also a member of the Dasani Blue Bike Program. Visitors can borrow a bike and helmet for free to use while their runners are busy on the trails!

The post race smorgasbord – more than we were able to eat. There were even buttermilk biscuits with country ham!

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Pace Magazine | Summer 2008 | www.PaceMag.com

Nail Your Nutrition for Training Success

By Crystal Pruitt

WHEN TRAINING FOR DISTANCE RACING, MOST ATHLETES EMPHASIZE HIGH WEEKLY MILEAGE AND QUALITY LONG RUNS TO ACHIEVE THEIR GOALS. They also typically pay attention to the small details such as resistance training, stretching, recovery days, and adequate sleep. But what about nutrition? Many athletes overlook the importance that proper nutrition plays in distance running.

Adequate nutrition is vital to achieve peak performance in any sport. However, the longer the training phase and racing distance, the more important nutrition becomes to your success. Imagine that your body is a race car with a large engine that must be fueled by food. Choosing

Experiment with different pre-race dinners the night before a long run to discover your body’s response to different foods.

more nutritionally dense foods for fuel will allow you to train and compete at a higher level. A race car driver would not choose a low octane gas for fuel and neither should runners.

Here are the some key tips to follow to nail your nutrition: 1. Choose foods that are more colorful.

Most runners already know that carbohydrates are the body’s preferred source of fuel for energy. However, many runners fall into the rut of associating bread with carbohydrates. Fruits and vegetables are excellent sources of carbohydrates and also contain vitamins, minerals and antioxidants that are often lacking in breads and pasta. In fact, the more vibrant the color of the produce, the more antioxidants the food contains. Try to consume a rainbow of different colors: purple eggplants, green spinach, orange butternut squash, and red tomatoes are some excellent colorful choices.

2. Spread your calories throughout the day.

The typical American grabs a cup of coffee for breakfast, eats lunch from the vending machine in the afternoon, and returns home in the evening ravenous and ready to raid the fridge all night. Remember that your body is like an engine and it needs fuel throughout the day to function properly. Take time to jump start your day with a healthy breakfast that contains carbohydrates, along with some protein and fiber. A great example would be a bowl of oatmeal, a hard boiled egg, and a piece of fruit. Also, make sure that you have a healthy lunch. If your only option is a local fast food restaurant, get in the habit of packing your lunch. Because runners have higher metabolisms than sedentary people, you might want to consider adding snacks to carry you over to the next meal. Just be sure that your snacks are smaller portions than your meals and are nutritious. For example, swap potato chips for a handful of almonds. Not only will you get a great source of vitamin E,

but the almonds contain fiber and offer many other health benefits.

3. Practice your race day nutrition before the big day.

Practice the fueling strategy that you plan to use on race day during your long runs. Learn what products will be offered on the race course and become familiar with using them during your training so there won’t be any surprises on the big day. Experiment with different pre-race dinners the night before a long run to discover your body’s response to different foods. If eating at a restaurant the night before the race, DO NOT order a new food or something you have not eaten before unless you want to run the risk of GI distress.

Adequate nutrition is the missing link to achieving your full potential in both day-to-day training and racing alike. If you commit to the above 3 guidelines, you will be able to train, recover, and race at a higher level. Nail your daily nutrition to reach your racing goals.

Pace Magazine | Summer 2008 | www.PaceMag.com

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“I’ve got a hunch...”

By: Dr. Daniel Shaye

Q.: “SOME RUNNERS STOOP OVER ing the body. Run more from your center Yours in health, WHEN THEY RUN. I know I do when of mass, located in most runners rough- Dr. Daniel A. Shaye I get fatigued. Is there a way to correct my hunching habit?”

A hunchback, head down running style is both inefficient, and can bring on some long-term problems. While some seniors are permanently “hunched” (the medical term is kyphotic), most of us can run more erect. Here are a few tips.

First, coaches will teach their athletes to “run tall.” Keep your eyes up. Basic CPR teaches that a combination of head tilt and chin lift opens the airway, and running is no exception. You’ll be a more efficient oxygen-processing machine with proper head and neck position.

Here’s another tip: practice aligning your head with your body. The running style you’ve described has the head lead-

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ly behind and below the navel; and periodically do a “head check,” gently bringing the head back in line with the body.

Also, practice good alignment while sitting at your desk or computer. What you practice is what you’ll become.

A forward head carriage can cause headaches, neck pain, tightness between the shoulders, shoulder problems, low back pain... not to mention slower running times. Doctors of chiropractic can help using a variety of gentle and highly effective spinal manipulation techniques, but runners get far better results by combining spinal manipulation with a core strengthening program, flexibility training, and sound training methods. That’s a winning combination, both on the running trail and for life.

Pace Magazine | Summer 2008 | www.PaceMag.com

Certified Chiropractic Sports Physician Fellow, International Academy of Medical Acupuncture

Dr. Shaye is with Performance Chiropractic, with offices in Newport News & Williamsburg. E-mail your questions to pchiro@performancechiropractic.com; or visit www.performancechiropractic.com.

Dr. Daniel A. Shaye Doctor of Chiropractic Certified Chiropractic Sports Physician (C.C.S.P.) Certified Chiropractic Rehabilitation Doctor (C.C.R.D.) Acupuncture Fellow (FIAMA) Performance Chiropractic, LLC (R) “State of the Art, With a Caring Touch”

What is ChiRunning?

By Danny Dreyer, Author of ChiRunning (Simon & Schuster 2004) For beginners and competitors alike, ChiRunning combines modern physics with the ancient wisdom of T’ai Chi to create a running form that is easily learned and makes running more effortless and enjoyable. By practicing ChiRunning, athletes will be able to increase running efficiency, run injury-free, and finish a pain-free marathon.

Here are some of the principles of the ChiRunning technique.

Keep Your Posture Aligned In T’ai Chi, one of the most important ingredients to success and economy of motion is having good postural alignment. Whenever your structure isn’t aligned, your muscles are doing the work of supporting your body weight instead of being freed up to move your body. Having your weight supported by your structure also allows your muscles to spend more time in a relaxed state, which means that oxygenated blood will more easily enter the muscle tissue and provide you with a higher level of performance.

ChiRunning uses the ancient wisdom of T’ai Chi to create a running form that makes running more effortless and enjoyable.

Pace Magazine | Summer 2008 | www.PaceMag.com

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What is ChiRunning?

By Danny Dreyer, Author of ChiRunning (Simon & Schuster 2004)

Whenever your structure isn’t aligned, your muscles are doing the work of supporting your body weight instead of being freed up to move your body.

Engage Gravity Once you have your posture in alignment, you use a very slight forward to move you down the road. You allow your legs to relax and go out behind you, rather than reaching your legs to pull yourself forward. Reaching and pulling with your legs causes all kinds of leg injuries such as runner’s knee, shin splints, IT Band Syndrome and more.

Any tension held in your muscles

Stay Relaxed as You Move slows down your reaction time and When your body is positioned in a relaxed, yet solid limits your range of motion. and grounded support stance, the muscles in your arms and legs can more easily relax and respond more quickly to any split-second demands on the run. Any tension held in your muscles slows down your reaction time and limits your range of motion.

Run from your Core Muscles – Not your Legs In ChiRunning, your core muscles (internal oblique’s, lats, abs) are driving your pelvis which drives your legs. The legs relax and are there to land on. This is a key formula for improving your economy of motion. ChiRunning teaches you in a very methodical way how to move from the inside out.

Body Sensing ChiRunning is about mind and ChiRunning is about mind and body working together, not mind body working together, not mind over body. When your over body. When your body speaks, body speaks, it’s important to it’s important to listen. listen. If you’re feeling tired, shorten your stride, if you’re feeling a tweak in your knee, focus on landing directly underneath you, not reaching with your legs, if you’re staring at a big hill, use an exaggerated arm swing. If you listen to your body and have the tools, you can be your own best coach, making adjustments on the run that take away the pain and leave you with all the joy of running.

For further information please visit: www.chirunning.com

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Pace Magazine | Summer 2008 | www.PaceMag.com

Summer Cycling – Let’s Go For a Ride! By: Sharon Oakley Summer has finally arrived and what better way to enjoy the warm weather and get a great workout than to go for a ride.

The Peninsula abounds with plenty of bike trails and events for veteran riders and newbies alike. Before you head out, make sure your tires are properly inflated, the stem and handlebars are tight, and the seat is at the right height. Don’t forget your helmet and plenty of water.

Road Rides: The Virginia Capital Trail will eventually go all the way to Richmond!

Right now it begins at Jamestown and ends at Chickahominy River Front Park (about 8 miles). It’s completely separate from the road, but crosses several main roads. Go to www.virginiacapitaltrail.org for maps and further information.

Newport News Park has a 5 mile hard-packed dirt loop that is great for new riders or families who want to avoid cars. It’s located off of Rt. 143 near Ft. Eustis Boulevard. Go to www.nnparks.com for a map and directions.

The greater Williamsburg area has many bike lanes, and generally less traffic than Newport News. Many of the lanes connect to rural roads that have little traffic outside of “rush hour.” The BikeBeat website has several maps available for download, and you can pick up free copies of even more maps in either the Williamsburg or Newport News stores.

Off Road: Harwood Mills/Riverside trails are great for beginning mountain bikers and convenient to Newport News. Directions to all the trails can be found at www.evma.org.

New Quarter Park in Queens Lake (York County) is the next most challenging trail; it is 5.8 miles long and has plenty of bailouts.

Freedom Park in Williamsburg has the most single-track of any local park - 9 miles! The trail is perfect for intermediate riders, but has obstacles, moguls, and even a few jumps for those who want challenge themselves.

York River State Park in Croaker (exit 231B off I-64) has many miles of packed dirt and gravel trails suitable for the whole family. Just pick up a trail map at the visitors center and go! For those who want a single track challenge, Marl Ravine Trail provides 6.5 miles of tight hilly single-track.

Not recommended for new riders.

Warani Nature Park in New Kent County (on Rt. 33) is only 3.6 miles, but it’s all up or down, so it’s a great anaerobic workout. The trail can be ridden in either direction, though I’d recommend making all right turns if it’s your first time there.

Pace Magazine | Summer 2008 | www.PaceMag.com

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Summer Cycling – Let’s Go For a Ride! By: Sharon Oakley Another great way to enjoy cycling is to participate in an organized ride. Like 5ks, many of these events benefit a charity. Here are just a few of the upcoming events in Tidewater. Cost varies from ride to ride ($15-$75), and registering early usually saves you a few dollars.

June 20th-25th is Bike Virginia which is in southwest Virginia this year. Its 5 days of riding, with various length options each day of 35-100 miles. Food, SAG (Support and Gear) vans, and camping are included. www.bikevirginia.org July 12th is the Park to Park Bicycle Tour in James City County. You can ride 15, 25 or 52 miles! The rides start from Upper County Park and include rest stops, lunch, and admission to the pool after! Go to http://www.jccegov.com/recreation/ programs/act-brochure.html for more information.

July 18th-20th is BikeBeat’s Road Bike Boot Camp in Williamsburg. The camp includes safe bike handling, a fit session, strength and flexibility for cyclists, basic maintenance, and of course group rides! Contact the Williamsburg BikeBeat store for more information. (757) 229-0096.

October 1st is the Seagull Century in Salisbury Maryland. It’s one of the best known rides in the mid-Atlantic and offers both 65 and 100 mile options. There are entertainment options for non-riding family members, so it can be a great getaway for everyone. Go to www.seagullcentury.org for more information.

See you out there!

Sharon Oakley is a store manager at Bike Beat 120 Ottis Street Newport News, VA 757-833-0096 4640 Monticello Avenue Williamsburg, VA 757-229-0096 5386 Kemps River Dr. Suite 104 Virginia Beach, VA 757-424-6151

Register Now! The Yorktown Independence Day 5K Race July 4th at York High School 8AM Start www.therunnerssource.com 23

Pace Magazine | Summer 2008 | www.PaceMag.com

So You Want to Run a Marathon? Part III IN THIS THIRD INSTALLMENT OF A FIVE PART SERIES, PACE MAGAZINE CONTINUES TO OUTLINE THE STEPS AND STAGES OF TRAINING FOR A MARATHON. For our series, we chose the Sun Trust Richmond Marathon on November 9, 2008 as our target race.

In the early stages, we outlined a basic training plan for building a base of 25 – 30 miles total distance and preparing physically and mentally to begin actual training. In part three, we will begin the actual 18 week training schedule. As with any training plan, we urge you to get your doctor’s approval before beginning exercise.

According to the training schedule, you are now able to run 30 miles per week with no discomfort and your long runs are averaging 8 - 10 miles. During the next few months, our focus is on acclimating to the heat and humidity of the Peninsula, considering nutrition as a major factor of training, and kicking off the 18 week training plan. The goal during these next months is to continue to condition for greater distance and endurance and to learn more about using nutrition as performance tool during increased exercise and exertion.

The marathon training plans outlines the next 18 weeks. Remember to plan ahead whenever possible; the plan is a guide, shift the mileage days around your schedule if need be. Always plan an easy run the day before your long run and a rest day immediately following. Tuesdays and Thursdays are good days to break up your routine with speed work or hill repeats. Try to work some local races of appropriate distances into the plan.

Training in the Heat Although there are places with higher summer temperatures than the Peninsula, the combined heat and local humidity can add up to very stressful running conditions. How can an area runner continue to train effectively when the heat index moves into the triple digits? There are days when no one should be exercising

outdoors. However, with a little planning and flexibility, there is no need to make summer your off-season.

Exercise causes our body to produce heat. As air temperatures and humidity increase, our internal cooling system is forced to work harder. Perspiration and evaporation are the primary means to cool that heat. Cooling can also occur via convection when our blood circulates to the skin surface.

Acclimating slowly to hotter conditions is the key to maintaining an efficient cooling system. Not only will your body naturally begin to increase blood flow to the skin (away from the hotter body core), it will also begin to perspire sooner and in greater amounts after the start of exercise.

Use the days of early June to condition your body to the heat. Continue to run as normal while temperatures slowly climb.

But when the thermometer really starts to spike, back off your mileage and run only 3 – 4 miles slowly for a few days. Then, for a few weeks, concentrate on a gradual build of distance before picking up your speed again. Try to avoid running indoors on a treadmill; exercising in the air conditioning will only interfere with your body’s acclimation to the heat.

A FEW OTHER TIPS FOR HOT WEATHER RUNNING: • Hydrate, hydrate, hydrate. Thirst is not a proper indicator of dehydration. Carry a water bottle or make arrangements for water stops on long runs.

• Run in the early mornings or evenings when the sun is lower in the sky.

• Run in the shade or on trails and avoid the hot pavement.

• Dress for the heat with wicking fabrics that allow air to flow.

• If your urine is dark, you didn’t drink enough. Plan accordingly for your next run.

Pace Magazine | Summer 2008 | www.PaceMag.com

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So You Want to Run a Marathon? Part III Signs of heat stress include headache, dizziness, vomiting and cramping.

Should any of these symptoms occur, stop running. The quickest way to cool off is to get out of the heat and apply cold packs to armpits and groin area or get into a cool shower. Another method is to pour several cups of cold water over your head.

Increased heat and perspiration leads to a greater loss of salts and electrolytes.

As the heat increases, you may find yourself craving salty foods. Try adding extra salt to a hardboiled egg or over steamed vegetables.

Nutrition on the Run (literally)......

These early stages of training are the perfect time to determine what works for you in terms of training and race day nutrition and hydration options. Are the gels too sweet on your stomach? Is the lemon-lime Gatorade your favorite? Use your long runs to determine if an aid like gels, blocks or beans actually helps your endurance. Use the shorter runs to try different types of sports drink. Is toast with peanut butter a good pre-run breakfast or do you feel better with a banana and coffee? Figuring out what works nutritionally on your long runs will make race day decision free; you’ll already know the best way to fuel your body.

Some athletes find that gels and sports drinks make them queasy or induce a quick dash to the restroom. It’s better to learn this on a training run than during a race. If sports drinks upset your stomach, try watering them down by half or a quarter. If you don’t like gels, carry a few pieces of hard candy in your key pocket.

Although candy doesn’t contain electrolytes, it will give you a burst of quick sugar/energy during a long run.

And Nutrition for the Run What you eat day in and day out for the next few months is more important than what you eat the few days before a race.

The 18 weeks of intensive training makes a terrific window to build good nutri-

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white snacks. OK, What you eat day in and day out for the next I concede on the few months is more important than what you beer; it’s the reason some of us run! But eat the few days before a race. The 18 weeks sodas, alcohol and of intensive training makes a terrific window fluffy snacks like to build good nutritional habits. cake and cookies contribute absolutely zero to the nutritional equation. They also feed your marathon training, don’t wreck the day’s craving for sugar. Save them for special workout with a 500 calorie smoothie or occasions. frozen coffee drink. Refuel with a piece Increased exercise causes the human of fruit and regular coffee instead. Your metabolism to speed up. Training at waistline will thank you. this level will burn more calories than you are used to. Don’t use the extra calories you just burned as justification for a junk food binge. If losing a few extra pounds is a great collateral advantage of

tional habits. A trained nutritionist can provide a thorough dietary evaluation and plan, but with common sense and few changes to your daily lifestyle, you can make a noticeable difference in your athletic performance. Please read the accompanying article, Nail Your Nutrition for Training Success, by Crystal Pruitt.

A few tips additional tips: Shop the outer ring of the grocery store. Fresh fruits and vegetables, fresh meats and seafood, dairy and whole grain bread items are the best choices.

Avoid packaged and processed foods on the inner aisles – if you can’t pronounce an ingredient, you probably shouldn’t be eating it.

Limit sodas, alcohol and refined fluffy

Marathon Training Schedule WEEK

July 6 July 13 July 20 July 27 Aug. 3 Aug. 10 Aug. 17 Aug. 24 Aug. 31 Sept. 7 Sept. 14 Sept. 21 Sept. 28 Oct. 5 Oct. 12 Oct. 19 Oct. 26 Nov. 2 Nov. 9

Pace Magazine | Summer 2008 | www.PaceMag.com

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

8 10 12 6 14 16 18 6 20 14 7 21 14 8 22-23 12 14 10 26.2

Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest

6 6 6 4 6 6 6 5 5 6 5 5 6 6 5 6 7 6 Rest

8 8 8 Rest 8 8 8 Rest 7 8 Rest 7 8 Rest 7 8 Rest Rest Rest

5 6 6 4 6 6 6 5 6 6 6 6 6 6 6 6 5 4 Cross

FRIDAY

Cross Cross Cross Cross Cross Cross Cross Cross Cross Cross Cross Cross Cross Cross Cross Cross Cross Cross 2-3 Opt.

SATURDAY

4 4 4 4 4 5 5 4 4 4 4 4 4 4 5 4 4 1-2 Opt. 2-3 Opt.

TOTAL

31 miles 34 miles 36 miles 18 miles 38 miles 41 miles 43 miles 20 miles 42 miles 38 miles 22 miles 43 miles 38 miles 24 miles 45-46 miles 36 miles 30 miles 20-22 miles

Pace Magazine | Summer 2008 | www.PaceMag.com

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