09 15
The Lift in Weight Training
Iron Pit owners explain the benefits, misconceptions of weightlifting
World Heart Day
Take a walk on the IU campus for heart health
Easy Does It
Massage therapist keeps it light
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www.myINstride.com
09 15 FEATURES
L E A R N
H E A L
L I V E
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INS blue lilac
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INS orange ochre
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DEPARTMENTS
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INS red salmon
INS orange tangerine
INS yellow mustard
Editor’s Letter INS green sage
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INS green chartreuse
INS blue green
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INS brown red
INS brown mocha
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INS green lime
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8 Fresh Picks Celery
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ACHIEVE Community Spotlight
COVER STORY
A Healthy Village
The Lift in Weight Training
19 Health Q&A
Iron Pit owners explain the benefits, misconceptions of weightlifting
Protecting your skin
20 Calendar
O6
16
Massage therapist keeps it light
Take a walk on the IU campus for heart health
Easy Does It
22 Spotted Photos of fitness in action
World Heart Day
October Health Chat Crystal Hillenburg, a certified massage therapist with the IU Health Rehabilitation and Sports Medicine Center, is chatting in October at HeraldTimesOnline.com/live_discussion. Send in your questions now and join us for the chat live.
September 2015 • INstride 3
stride Editorial director: Bob Zaltsberg Production & copy editor: Brooke McCluskey Photo director: David Snodgress Senior writers: Seth Tackett, Carol Johnson Contributing staff: Michael Reschke, Garet Cobb, Rich Janzaruk, Jeremy Hogan and Chris Howell Graphic designer: Stewart Moon Publisher: E. Mayer Maloney Jr. CONTENT: 812-331-4289 bmccluskey@hoosiertimes.com Advertising sales manager: Laurie Ragle Marketing manager: Shaylan Owen ADVERTISING/DISTRIBUTION: 812-331-4310 INstride is a monthly fitness, wellness and nutrition magazine serving south-central Indiana with offices in Bedford, Mooresville, Martinsville and Bloomington. It is distributed to more than 90,000 readers and can be found at various locations throughout south-central Indiana. The free publication is also inserted in the Bedford Times-Mail, Martinsville Reporter-Times and Bloomington Herald-Times the second Monday of every month; and the Mooresville/Decatur Times, the second Thursday of every month. Š2015 Schurz Communications, Inc. All Rights Reserved
Coming up in October n Pickleball Challenge: Generations square off n How rowing can keep you fit n Healthy recipes from a new Fresh Pick
ON THE COVER Matt Andrews and Doug Ballard (inset), co-owners of Iron Pit Gym in Bloomington, work out at the gym. Photographs by Chris Howell for INstride
4 INstride • September 2015
EDITOR’S LETTER
Keep Your Heart in Mind Take care of your heart. That’s one message featured prominently in today’s edition of INstride. We’ve offered a lot of statistics about issues that come from not paying attention to diet and exercise, and we’ve alluded to the dangers of smoking. But we’ve also suggested a way to get moving. World Heart Day is this month, and the folks at Indiana University would like to see people out walking to celebrate. You can show up at Sample Gates and join community members on a one-mile walk through campus that begins at noon Sept. 29—the official World Heart Day. After that you can also take advantage of the four IU Health trails that go through campus. Also in the this edition, reporter Michael Reschke talks with the owners of a local fitness center about the value of lifting weights. And reporter Carol Johnson explores a massage therapy that may be a little easier on you than some sports-related massages. Our fresh pick is celery, which may sound a little boring, but is really good for you. The recipes we’ve picked suggest methods other than a veggie tray for getting your daily allotment. We’ll be back in October. Until then, stay fit and pay attention to your heart. Bob Zaltsberg, editor
September 2015 • INstride 5
GARET COBB | Instride
CMT Mary Bennett manipulates the ankle of Wendy Miller to check mobility in the joint. The NRT Law of Reciprocal Inhibition requires the manipulation of a joint or limb opposite the trouble area. A tight left ankle requires manipulation of the right ankle.
Easy Does It Bedford massage therapist keeps it light
By Carol Johnson
an adult, finishing fourth in her division nationally. She spent 20 years working in ary Bennett has always the dental field in a practice been fascinated by the specializing in oral surgery when human body’s strength, she felt the tug to do something resilience and beauty. From its else. ability to handle the rigorous “I got bored with it,” she said. training of athletes to how it recovers from illness and injury— “I’ve always loved learning about the human body and how it works. and even the way it handles the It’s always fascinated me.” basic activities of everyday life. She left the dental field and She certainly has pushed her became a certified massage own body to test its limits. In high therapist. Eight years ago, she school she played soccer and volleyball. She played basketball on moved to Bedford from Seattle, Wash., and opened Alleviate LLC. scholarship in college and went on Her training focused on injury to play competitive racquetball as
M
6 INstride • September 2015
treatment, but Bennett treats a wide variety of issues. She does a lot of work with sports-related pain. Her background in sports, she said, helps her understand athletes. “I think I have a better understanding of where people are coming from,” she said. “With runners, and elite runners especially, they are very in tune with their bodies. A lot of people aren’t body aware, but athletes are. They want a body that is like a well-run machine, that’s efficient and not hurting, and they will do everything they can to take care of it.”
When runners or other athletes come to Alleviate, they are in search of results and want them quickly. “I know what’s at stake for them, if they are going for a PR or they don’t want that ankle or back pain they’ve been having to come up during a race,” she said. “The thing they don’t want to do is jog or rest. Most of them want to run through the injury. I can’t promise I can help with that, but if it’s a tight muscle, I’m confident I can help them.” Ultra runner Wendy Miller of Bedford is a regular client. She runs about 60 miles a week during regular training, but that can increase to 100 miles a week in preparation of an ultra distance race. She said a session of massage loosens her muscles in ways that no amount of stretching can do. “When I’m doing 90 to 100 miles a week, everything is tight,” she said. Foot pain, tight calves and quads and IT-band irritation are common running complaints that Bennett sees. For years, she practiced deep tissue massage. But she became concerned about the discomfort it sometimes caused and how it was affecting her longevity as a massage therapist. She recently attended training in neural reset therapy, which uses a series of techniques to “reset” muscles. “It doesn’t involve pushing into the muscle at all,” she said. “It’s easy on you and it’s easy on me.” Bennett demonstrated on client Byron Steele, 74, who came to her with limited movement in his neck and shoulders and pain in his hand that made it difficult to make a fist. Using a reflex hammer, Bennett alternated between shaking and tapping Steele’s muscles. He said he can make a fist now with no trouble and has greater
range of motion in his neck. He has gone from getting therapy every other week to just once a month. “Whether you’re an athlete pounding the pavement or sitting at a computer for five hours a day, the muscles get tight from repeated stress and need to be reset,” said Bennett. Miller said she usually has a session before a race to get as loose as possible. “That doesn’t mean my muscles won’t bother me next week, but it does relieve the tightness,” she said. After years of working on runners, Bennett recently joined the sport. She said she didn’t like it at first. “I went full out … I didn’t know anything about pacing,” she said. After finishing her first half marathon in less than 2 hours, she was hooked. She found a running group to train with and sought advice from Miller, who also serves as her coach.
“Whether you’re an athlete pounding the pavement or sitting at a computer for five hours a day, the muscles get tight from repeated stress and need to be reset.” Mary Bennett, Alleviate LLC
“It’s a wonderful community of people,” she said. “I’ve made more friends from running than I did the previous years I’ve lived here.” n
GARET COBB | Instride
Mary Bennett uses an electric massager to perform a “twin reset” on Byron Steele. The term twin reset refers to resetting tight muscles utilizing the Neural Reset Therapy principle of Twin Symmetry. Proper application of NRT manipulation rests the nervous system to release tension from muscles.
September 2015 • INstride 7
FRESH PICKS
By INstride staff
Celery Stalks Up Antioxidant-rich food not just for the veggie tray It’s unlikely celery has made many top ten lists for tastiest foods. But no matter. It should be known that the crunchy, low-calorie vegetable that often is the sidekick to carrots is widely praised as one of the world’s healthiest foods on whfoods.org. As the website states: “Recent research has greatly bolstered our knowledge about celery’s anti-inflammatory health benefits, including its protection against inflammation in the digestive tract itself.” Scientists have identified about a dozen antioxidant nutrients in celery. The website notes celery helps protect the digestive tract as a whole and can provide the stomach with special benefits because of pecti-based polysaccharides. Researchers also have expressed interest in the cardiovascular benefits of the vegetable. While celery is popular on veggie trays, it also can be used in cooked foods. n
Chicken and Celery Stir Fry 1 pound boneless, skinless chicken breast halves 1 large egg white 1 tablespoon cornstarch Coarse salt and ground pepper 2 to 3 tablespoons vegetable oil 1 pound celery (8 to 10 large stalks), thinly sliced on the diagonal (about 5 cups) 3-inch piece of fresh ginger, peeled and thinly slivered lengthwise 1 jalapeno chile, red or green, slivered lengthwise 3 tablespoons rice vinegar 1 tablespoon toasted sesame oil 1 tablespoon sugar 4 scallions, cut in 3-inch lengths SOURCE: marthastewart.com
8 INstride • September 2015
Cut chicken into thin strips, 3 inches long. In a medium bowl, whisk together egg white, cornstarch, 1 teaspoon coarse salt and 1/4 teaspoon ground pepper until smooth. Add chicken strips and toss to coat. Heat 1 tablespoon vegetable oil in a large nonstick skillet over medium-high heat. Add half of coated chicken strips to skillet; cook, turning once, until golden, about 5 minutes. Transfer to a plate. Add another tablespoon vegetable oil to skillet, and brown remaining chicken in same manner. Add celery, ginger, and jalapeno to remaining oil in skillet; cook, tossing, until celery is crisp-tender, 4 to 5 minutes. Stir vinegar, sesame oil and sugar in with vegetables. Add scallions and cooked chicken; toss until combined and heated through.
Apple, Grape and Celery Salad 1/4 cup coarsely chopped pecans
2 celery stalks, thinly sliced on the diagonal, plus leaves for garnish 1 Granny Smith apple, cored, halved, and thinly sliced 1 cup seedless red grapes, halved 1 tablespoon white-wine vinegar 1 tablespoon extra-virgin olive oil Coarse salt and ground pepper Preheat oven to 350 degrees. Spread pecans on a rimmed baking sheet, and bake until lightly browned, 4 to 6 minutes. In a large bowl, combine celery, apple, grapes, vinegar and oil. Season with salt and pepper, and toss to combine. Garnish with celery leaves. SOURCE: marthastewart.com
September 2015 • INstride 9
ACHIEVE COMMUNITY SPOTLIGHT
By Lisa Petscher
Courtesy Photo
During a class at Childs Elementary, students take a break to stretch and be active.
A Healthy
Village New position puts school health first
It takes a village—especially when it comes to improving the health and well-being of the younger generation. It takes much more than just one parent, one teacher, or one pediatrician to ensure children are given the resources and knowledge they need to grow into healthy, productive individuals. A number of different organizations around Bloomington have found this to be true. They believed in something bigger than a single issue and partnered to fund a full time position dedicated to the school health environment. Partners include IU Health Bloomington Hospital, IU School of Public HealthBloomington, Monroe County Community School
10 INstride • September 2015
Corporation, Premier Healthcare, Bloomington Hospital Foundation, and the Community Foundation of Bloomington and Monroe County. I was hired as the Manager of Coordinated School Health in December of 2015. Although I am employed by IU Health, I work with MCCSC to help create a healthier environment for students and staff. The goal of coordinated school health is to ensure all messages sent out through programming, policies, education and everyday practices are properly aligned to promote—rather than hinder—health. This position is very unique in Indiana. It is not mandated by the state to have a coordinator in place. However, MCCSC and its partners recognize the link between healthy students and successful students, and made this position a priority. Often, the potential of health-related initiatives is not met due to lack of resources and time it takes to fulfill necessary duties. Some districts assign the responsibilities of a school health coordinator to an employee who already holds a full time position. By having a full time health coordinator, these roadblocks become a smaller issue as collaboration builds, grants are received and health becomes part the daily
The goal of coordinated school health is to ensure all messages sent out through programming, policies, education and everyday practices are properly aligned to promote—rather than hinder—health. conversation. I sit on a number of state and local committees and councils, including ACHIEVE, to promote coordinated school health and serve as a resource between the schools and community. While the position was being developed, the community partners saw an opportunity to expand its influence across the state. Through the IU School of Public Health, an application was submitted for a three year AmeriCorps contract to promote school health. The goal included hiring 11 AmeriCorps members and placing them in school districts across the south-central region of Indiana, including the counties of Morgan, Owen, Greene, Daviess, Martin, Lawrence, Orange, Washington, Jackson, and Brown. The application was accepted in July. In the next few months, host sites will be recruited and the AmeriCorps positions will be posted. I will assist IU School of Public Health with hiring, training and supervision. The newly-hired AmeriCorps members will assist school corporations with assessments, evaluations, strengthening health councils, establishing and coordinating efforts among community partners and organizations, and providing professional development opportunities for school personnel. For more information—or to find out how a school corporation can host an AmeriCorps member—please email lpetscher@iuhealth.org. n Lisa Petscher is IU Health Bloomington’s Manager of Coordinated School Health. ACHIEVE is a local organization that strives to make the healthy choice the easy choice.
Courtesy Photo
At Childs Elementary, a student completes the road course while learning about bike and road safety during the Bike Rodeo.
September 2015 • INstride 11
Matt Andrews, co-owner of Iron Pit Gym, gets a workout in at the gym during the week.
The Lift in Weight Trai 12 INstride • September 2015
Iron Pit owners explain the benefits, misconceptions of weightlifting By Michael Reschke
I
ining Chris Howell | INSTRIDE
ron Pit Gym and Fitness Center owners Matt Andrews and Doug Ballard understand some people are intimidated by the idea of weight training. “We thought, with a name like Iron Pit, people might think it’s too hard core for them,” Ballard said. “But if we can get them in here and talking to us, we’re cool.” That’s because once they start talking about all the benefits of weight training, it’s hard for people not to give it a try. And once they do, it can be difficult to give it up. One of the biggest reasons is the way it makes them feel. When people exercise, their bodies release chemicals called endorphins that trigger a positive feeling in the body, similar to that of morphine, according to WebMD. “I’ve seen people drag themselves in here after a rough day,” Andrews said. “Then when they’re walking out they’re like, ‘Hey, have a great night!’ Weight training can allow you to dump stress.” It can also make losing weight easier. Muscle tissue needs calories to sustain itself, so the more muscle tissue a person has, the more calories they’ll burn even when they’re not working out. “A big motor uses a lot more gas,” Ballard said. While many people perceive weight training as a young person’s game, Ballard said it’s even more important as people age. When people’s bodies are forced to move a bigger load than they’re used to, tendons, ligaments and bones respond by becoming more dense. “You can take a fall better, that’s for sure,” he said. “The stronger you are, the better chance you have for survival.” Despite these and other benefits, some people still shy away from weight training. One of the most common concerns Andrews and Ballard hear, especially from women, is that they don’t want to get too muscle bound.
September 2015 • INstride 13
Doug Ballard works his back and legs during a workout at Iron Pit Gym in Bloomington while training for the Highland Games World Championships.
14 INstride • September 2015
Chris Howell | INSTRIDE
The first thing they tell people with this concern is that it’s hard to get big muscles, especially for women. “Women don’t have enough testosterone in their body to get big and bulky,” Ballard said. “Some have more than others but most are worried they’re going to look like a man. It’s not going to happen. Even if they wanted to, they couldn’t do it naturally.” While men typically have several times more testosterone than women, those who want the benefits of weight training without the look of a weightlifter just need a program designed for their specific goals. “The type of movements in the program, sets and reps determine what your body ends up looking like,” Ballard said. For someone who isn’t familiar with weight training, putting together a program can be difficult, but that’s why Ballard and Andrews offer to create routines for anyone who buys a membership. They’ll talk to members about their goals and the injuries they’ve had before putting something together. Then, they’ll walk the person through the routine and make sure they’re comfortable. “It’s important for people to explore different modes of exercise until they can settle into what works for them,” Andrews said. It seems more people are finding what works for them is weight training. Andrews and Ballard said the accessibility the Internet provides to a growing body of research about the benefits of weight training has helped sustain their business for 20 years. “People want to be healthy, feel good and live longer,” Ballard said. “Resistance training helps you achieve all that stuff.” n
20 Years at the Iron Pit Matt Andrews and Doug Ballard celebrated 20 years as co-owners of the Iron Pit Aug. 7. Here’s some information from a story about the anniversary that ran previously in The Herald-Times. n They opened the facility because they thought there was a
need for a place for people like them to lift weights. Many other facilities have opened since then. n Andrews credits Ballard’s tenacity: “Doug, he had this vi-
sion. It was powerful. He talked that way like it was going to happen.” n About the name: Andrews and Ballard visited other gyms
around the state to figure out what worked and what didn’t. They spent time at the Pit Barbell Club in Evansville where the owners were willing to help them under the condition Andrews and Ballard not open a facility in the Evansville area that would compete. Ballard wanted to have the word “iron” in the name. He grew up training at a bare-bones operation in New Albany where temperatures would top out over 100 degrees in the summer. Ballard didn’t want carpet in his gym or stairs in the one remaining pit where the dumbbells would be kept for the first few years. Andrews talked him out of making people climb out of the weight pit with a rope, but he suggested using pit in the name. n The business morphed out of a previous fitness facility called
Exercise Inc. n “To say I’m living the dream is real. This is my dream,” said
Ballard.
Chris Howell | INSTRIDE
Doug Ballard and Matt Andrews are celebrating 20 years at the Iron Pit Gym.
September 2015 • INstride 15
World Heart Day
16 INstride • September 2015
Take a walk on the IU campus for heart health
Chip Rondot
By Bob Zaltsberg
O
fficials at the Indiana University School of Public Health hope that people get up and take a walk on World Heart Day, Sept. 29. They would prefer walking was a daily habit, of course. But for those who can’t say that it is, World Heart Day would be an easy day to give walking a try. “We just want people to participate,” said Chip Rondot, director of marketing and communications for the School of Public Health. “This isn’t about being an athlete. It’s about being somebody who wants to take a stroll.” And it’s not exclusive to the university, but rather open to everybody. A kickoff walk is scheduled to begin at noon at the Sample Gates. It will start at the Wildermuth Intramural Center if it’s raining. World Heart Day was started by the World Heart Federation and is designed to be the world’s largest intervention against cardiovascular disease. The idea is to spread the news that at least 80 percent of premature deaths from cardiovascular disease could be avoided if people paid attention to four main risk factors. One of the four is inactivity. Health care professionals know that exercise and activity can help control the conditions that lead to cardiovascular disease. The other three risk factors are tobacco use, eating an unhealthy diet and the harmful use of alcohol.
This year’s World Heart Day theme is creating healthy heart environments. The idea is to help make it easy for people to be able to choose healthy options where they live, work and play. IU marked World Heart Day for the first time last year, but this year the effort is ramping up by Healthy IU and the School of Public Health, Rondot said. He said the walk will roughly follow one of four trails laid out on the Bloomington campus—the Red Brick Path. All four of the trails are about one mile in length. He said all four of the paths cross at one location near the south door of Wildermuth, though that location is not marked. At least not yet. “We have a goal to have that happen, to have something indicate where that is,” he said, noting the path system is fairly new. He also said those who choose to walk the Red Brick trail or any of the other three in the heart of campus will be buoyed by the natural environment they see. He said going for a walk “can decompress you a little bit,” which is another good reason to get up and move around over a lunch break, for instance. Each of IU’s campuses will be celebrating World Heart Day with a lunch-hour walk, but no real competition has been set up. That may well happen in the future, Rondot said, but this year is about taking part and being with others. n
Red Brick Trail Arboretum Art Trail Shaded Wilderness Trail
Woodlawn Ave.
Woodlawn Loop Trail
10th St. Wells Library
Woodlawn Field Arboretum Wildemuth Intramural Center
Seventh St.
Fine Arts Auditorium
Indiana Ave.
IMU
Law Swain Hall
Jordan Hall Third St.
MAC
Simon Hall
Jordan Ave.
Ballantine Chemistry Hall
September 2015 • INstride 17
Heart Facts
To mark World Heart Day, we present you with some key statistics from the Heart Disease and Stroke Statistical Update for 2015, which was compiled by the American Heart Association, in conjunction with the Centers for Disease Control and Prevention, National Institutes of Health and other government agencies.
Heart Disease, Stroke and other Cardiovascular Diseases n Cardiovascular disease is the lead-
ing global cause of death, accounting for 17.3 million deaths per year, a number that is expected to grow to more than 23.6 million by 2030. n In 2008, cardiovascular deaths represented 30 percent of all global deaths, with 80 percent of those deaths taking place in low- and middle-income countries. n Nearly 787,000 people in the U.S. died from heart disease, stroke and other cardiovascular diseases in 2011. That’s about one of every three deaths in America. n About 2,150 Americans die each day from these diseases, one every 40 seconds. n Cardiovascular diseases claim more lives than all forms of cancer combined. n About 85.6 million Americans are living with some form of cardiovascular disease or the after-effects of stroke. n Direct and indirect costs of cardiovascular diseases and stroke total more than $320.1 billion. That includes health expenditures and lost productivity. n Heart disease is the number one cause of death in the world and the leading cause of death in the United States, killing over 375,000 Americans a year. n Heart disease accounts for one in seven deaths in the U.S. n Someone in the U.S. dies from heart disease about once every 90 seconds.
Heart Disease n From 2001 to 2011, the death rate from heart disease has
fallen about 39 percent—but the burden and risk factors remain alarmingly high.
18 INstride • September 2015
n Heart disease strikes someone
in the U.S. about once every 43 seconds. n Heart disease is the number one killer of women, taking more lives than all forms of cancer combined. n Over 39,000 AfricanAmericans died from heart disease in 2011. n Cardiovascular operations and procedures increased about 28 percent from 2000 to 2010, according to federal data, totaling about 7.6 million in 2010. n About 735,000 people in the U.S. have heart attacks each year. Of those, about 120,000 die. n About 635,000 people in the U.S. have a first-time heart attack each year, and about 300,000 have recurrent heart attacks.
Stroke n In 2010, worldwide prevalence of stroke was 33 mil-
lion, with 16.9 million people having a first stroke. Stroke was the second-leading global cause of death behind heart disease, accounting for 11.13% of total deaths worldwide. n Stroke is the number five cause of death in the United States, killing nearly 129,000 people a year. n Stroke kills someone in the U.S. about once every four minutes. n African-Americans have nearly twice the risk for a firstever stroke than white people, and a much higher death rate from stroke. n Over the past 10 years, the death rate from stroke has fallen about 35 percent and the number of stroke deaths has dropped about 21 percent. n About 795,000 people have a stroke every year. n Someone in the U.S. has a stroke about once every 40 seconds. n Stroke causes 1 of every 20 deaths in the U.S. n Stroke is a leading cause of disability.
Sudden Cardiac Arrest n In 2011, about 326,200 people experienced out-of-hospi-
tal cardiac arrests in the United States. Of those treated by emergency medical services, 10.6 percent survived. Of the 19,300 bystander-witnessed out-of-hospital cardiac arrests in 2011, 31.4 percent survived.
Q&A: Protecting Your Skin
Terri Acton, clinical educator and oncology certified nurse at IU Health Olcott Center, answers myINstride.com readers’ questions about cancer prevention and skin protection.
Q:
What is your role as a clinical educator and oncology nurse? Acton: The Olcott Center is a cancer resource center for our community. We are registered nurses, available to meet with cancer patients and their families to help guide them through the process of their diagnosis and treatment. They do not need a physician referral. We have access to many resources that can ease the burden of their diagnosis.
Q:
How much does genetics play into your risk for skin cancer? I have several relatives who have recently had skin cancer scares. Acton: There are some skin cancers that can be inherited by a genetic mutation. This is only about five to 10 percent of all melanomas that are diagnosed. There are also some other genetically inherited skin cancers or skin conditions which are not as common. If you have a first degree relative such as a mother, father, brother or sister with skin cancer, you should be doing monthly skin checks then getting regular skin exams by a dermatologist.
Q:
How often should I have a mole check at my dermatologist? Acton: This depends on if you have a family history of skin cancer. If so, we recommend every six months to a year depending on the relationship. Everyone should be doing monthly skin exams on themselves, and if they see a new area of concern they should have it checked as soon as possible.
Q:
The nurse practitioner at my dermatologist’s office told me that I have a condition called “stasis dermatitis.” I have taken good care of my feet and ankles since then, but I find that almost nobody I know has ever heard of this condition. Could you speak a little about what causes it, and what people should do if they have red/brown blotchy marks on their feet, ankles and calves? Acton: This is usually caused by a decrease in circulation. The blood can pool in your feet due to the veins having difficulty sending the blood back to the heart. It is important to have good skin care to avoid open sores or ulcers.
Q:
What are some of the best or most often overlooked ways to prevent skin cancer? I am a 24-year-old female with a family history of skin and other cancers. Acton: Stay out of tanning beds. Skin cancer is on the rise for your age group and research is showing it is related to the increase in UV exposure. Also, use sunscreen year-round—not just when you are going out to the beach or swimming. Doing monthly skin checks is important, especially with a family history, and get the area checked by a physician if there is a concern.
Q:
What’s the best way to immediately take care of a sunburn? Is one product better than another? Acton: We don’t make recommendations for skin care products, but if it is a mild sunburn usually an over-the-counter product with aloe can help with the discomfort. Definitely stay out of the sun if you have a sunburn.
Q:
Is there an easy way to tell if a dark freckle or spot is serious? I have a few around my shoulder. They are not raised but dark in color. Acton: Watch for changes in color of the spot and watch it for an increase in size. The best way to determine if there is an area of concern is to have it checked by your physician. n
September 2015 • INstride 19
CALENDAR
Sept.
mature, hilly, and shaded woods of Morgan-Monroe State Forest. MORE INFO: www.hoosierhikers council.org/knobstone-trail-mini/
fiber Edgewood 19 Smithville High School Dollars for Scholars 5K Run/Walk WHERE: Edgewood Intermediate School, 7600 West Reeves Road, Bloomington, Ind. DESCRIPTION: The 8th annual Smithville fiber Edgewood Dollars for Scholars 5K Run/ Walk will start and end at the Edgewood Intermediate School. Proceeds from the run/walk will be used to fund academic scholarships enabling deserving Edgewood High School students to continue their education. MORE INFO: Mag7raceseries.com or http://www.edgewood.dollars forscholars.org Beck’s Mill Grind 5K/10K WHEN: 4:30 p.m. WHERE: Beck’s Mill, 4433 South Beck’s Mill Road, Salem, Ind. DESCRIPTION: The Grind 5K and 10K begins and ends at the historic Beck’s Mill. Although both courses are different, they share the same grinding hill challenge out of the start and the very fast downhill finish. Races will be computer timed. Pre-race and post-race drinks and snacks provided as well as water stations along both routes. MORE INFO: mag7raceseries.com
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20-25 September Escapade Touring Ride in Rural Indiana WHERE: Southeastern Indiana; ride starts and ends at Hardy Lake State Recreation Area. DESCRIPTION: September Escapade will guide you to the scenic and historic sites of southeastern Indiana, with overnights at three state parks: Brown County (two nights), Spring Mill (one nights), and Clifty Falls (two nights). Routes use rural, hard-surfaced roads, with stops in small towns for services. Terrain ranges from rolling to hilly with some challenging hills.
20 INstride • September 2015
Friends of McCormick’s 27 Creek 5K/10K Trail Run WHEN: 2 p.m. WHERE: McCormick’s Creek State
Park, 250 McCormick’s Creek Park Road, Spencer, Ind. DESCRIPTION: 5K run, 5K walk, and 10K run. Mowed paths, rolling hills and serene forest make for a memorable trail run or walk. MORE INFO: www.owencounty ymca.org or 812-828-9622. David Snodgress | INstride
2014 Hoosiers Outrun Cancer 5K at Memorial Stadium.
September Escapade offers a choice of inn lodging or tent camping at three state parks. Indiana state park inns are modern and well-appointed, with high-quality linens, comfortable furniture, air conditioning, and free WiFi. Five breakfasts and five dinners served in the inn dining rooms are included. Menus are carefully planned for sound nutrition and variety, and include vegetarian options. Expect to ride an average 70 miles on the days we travel to a new state park, and train to complete this distance over hilly terrain. Two layover days offer two or three loop rides of varying distances, or free time to explore the park, with activities such as hiking, horseback riding and photography. MORE INFO: triri.org Hoosiers Outrun Cancer 26 WHEN: 1-mile kids’ run and 1-mile family walk start at 10 a.m. The 5K timed race starts at 10:20 a.m. and the 5K walk starts at 10:25 a.m. WHERE: Indiana University Memorial Stadium DESCRIPTION: This year marks the 16th running of Hoosiers Outrun Cancer. This fantastic fall race—again voted the No. 1 local road race in The Herald-Times
Readers’ Choice Awards—benefits the IU Health Olcott Center. MORE INFO: www.hoosiers outruncancer.org Persimmon Festival 5K 26 WHEN: 8:30 a.m. WHERE: Mitchell High School, 1000 West Bishop Boulevard, Mitchell, Ind. DESCRIPTION: All races start in front of Mitchell High School. The 5K walk/run is through Mitchell city streets and the course is mostly flat. MORE INFO: mag7raceseries.com
n’ Run 5K: 26 Rock Back to the 80s WHEN: 8:30 a.m. WHERE: Washington County YMCA, 1709 N. Shelby St., Salem, Ind. DESCRIPTION: Race begins and ends at the YMCA. Route will utilize portions of the city community trail. Best dressed in 80s theme award will be given. MORE INFO: mag7raceseries.com
Knobstone Trail Mini WHEN: 9 a.m. WHERE: Morgan-Monroe State Forest, Main Forest Road DESCRIPTION: 21st annual Knobstone fall trail run/walk offers 5K, 10K, 10-mile, and 13.1-mile courses that wind through the
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Oct. Apple Fest Greene County YMCA 5K WHEN: 10 a.m. WHERE: Bloomfield Town Library, 125 S. Franklin St., Bloomfield, Ind. DESCRIPTION: This event features a 5K road run. MORE INFO: mag7raceseries.com
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2015 MCHA Run for the Animals WHEN: 10 a.m. WHERE: Woolery Mill, 2200 W. Tapp Road, Bloomington, Ind. DESCRIPTION: As the largest community fundraiser for the Monroe County Humane Association, this event consists of a 5K Run/Walk and a 1 mile Family/ Dog Fun Walk. Proceeds from this event account for 15 percent of MCHA’s annual budget. MORE INFO: www.monroe humane.org
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County 10 Orange HomeGrown 5K WHEN: 10 a.m. WHERE: Congress Square, Orleans, Ind. DESCRIPTION: Proceeds benefit the Orange County HomeGrown Farmers’ Markets MORE INFO: mag7raceseries.com
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Bedford Half Marathon WHEN: 8 a.m.
WHERE: All races will start and finish on the town square. DESCRIPTION: This family-friendly running event promotes health and wellness while showcasing Bedford. The event offers an option for everyone, including a half marathon, 5K run and 1-mile family fitness walk. The event will benefit the Boys and Girls Club of Lawrence County. MORE INFO: www.BedfordHalf Marathon.com
DESCRIPTION: Now in its 16th year, the JB5K was created to keep the memory of Jill alive and to bring awareness to issues of violence in our community. In addition to the Color The Campus Run, workshops related to assault awareness, assault prevention and self-defense will be offered throughout the year. MORE INFO: www.iurecsports. org/jbrez
Annual Run/Walk 24 11th to the Creek WHEN: 9:30 a.m.
Martinsville Fall Foliage 5K WHEN: 10 a.m. WHERE: East Middle School, 1459 E. Columbus St., Martinsville, Ind. MORE INFO: mag7raceseries.com
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County Habitat 17 Morgan for Humanity 5K WHEN: 9 a.m. WHERE: Liberty Christian Church, 1600 Liberty Church Road, Martinsville, Ind. MORE INFO: mag7raceseries.com
Crane Commodore 24 NSA Run Half Marathon & 5K DESCRIPTION: Naval Support Activity Crane intends to re-start the Commodore Run Half-Marathon and 5K Run/Walk this fall. The race will take place on NSA Crane. This event began in 1986 and was held annually until the events of 9/11 led to its suspension. Both the half marathon and 5K courses will be new this year. Participation in this year’s event will be capped at 500 runners. MORE INFO: Please follow the Naval Support Activity Crane Facebook page at www.facebook. com/pages/Naval-SupportActivity-Crane-IN/182791225543 to receive race updates and base information.
Behrman Color the 24 Jill Campus Run/Walk WHEN: 11 a.m. WHERE: Indiana University Student Recreational Sports Center, 1601 Law Lane, Bloomington, Ind.
WHERE: McCormick’s Creek State
Park DESCRIPTION: Portions of the proceeds will be donated to McCormick’s Creek State Park. MORE INFO: www.racetrackers.com/page/show/ 214710-run-to-the-creek Contact is Del Backs dbacks@racetrackers.com
Bloomington’s Breast 24 Cancer Awareness Walk WHEN: Registration at 8:30 a.m., survivor recognition ceremony at 9 a.m., and the 1-mile walk immediately following. WHERE: Showers Plaza, 401 E. Morton, Bloomington, Ind. DESCRIPTION: This annual local Bloomington event is free and promotes awareness of the importance of prevention and early detection of breast cancer. Donations are gladly accepted and all proceeds go to local breast cancer causes. Bring your family, friends and well-behaved pets. Free T-shirts as supplies last.
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Romp Mud Run & 5K WHEN: 9 a.m.
WHERE: Riddle Point Park, 7535
N. Tunnel Road, Unionville, Ind. DESCRIPTION: Family friendly race along Lake Lemon and nearby Unionville roads with beautiful scenery along route. Leisure walkers and competitive 5K racers encouraged to attend. MORE INFO: www.3dayweekend. com/The-Romp-Mud-Run-C213. aspx
September 2015 • INstride 21
SPOTTED
GARET COBB | Instride
Runners begin the 2015 Bedford Limestone 5K. The event drew 161 competitors, who raised funds to benefit the Boys and Girls Club of Lawrence County. Ladies between the age of 75 and 86 learn muscular strength and range of motion at the Twin Lakes Recreation Center.
Emily Sobecki | INSTRIDE
Jean Magrane, 61, works out her abdominals at the Monroe County YMCA in Bloomington.
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Emily Sobecki | INSTRIDE
22 INstride • September 2015