What I’m doing: If I'm able to do a morning swim, I might go to Howard County for the HCS 2M/10K.

Why: If I restart running on my own, I'll go way too slowly. A nice, short, 2-mile race might be a way to avoid that.

What else I recommend: I like that the ZOOMA Annapolis event is aimed at women but makes it very clear that they welcome men as well. They get points for that alone, and while I haven't seen the course, you'd have to bungle an Annapolis-based event pretty badly to make it anything other than gorgeous. It's probably a pretty safe bet.

Full list of Maryland options:

Continue reading "Weekly walking/running roundup" »

Each week a nutritionist from the University of Maryland Medical Center will provide a guest post. This week, Deb Schulze weighs in on fitness and aging.

You’re never too old to adopt a fitness routine. People’s bodies are continually breaking down, repairing and then building the proteins that make up their muscles. At some point, people break down more protein than they build, and muscle loss occurs. Sarcopenia is the loss of lean muscle mass that starts at age 40 and accelerates after the age of 75.

“Muscle is the absolute centerpiece of being healthy, vital and independent as we grow older,” according to Miriam Nelson, director of the John Hancock Research Center on Physical Activity, Nutrition, and Obesity Prevention at Tufts University’s Friedman School of Nutrition Science and Policy in Boston. “It keeps us strong and mobile.” However, we can slow muscle loss and actually build more muscle. Before starting in a new fitness regimen, it is important to consult with your health care provider to find out what limitations you might have.

Prevention of muscle loss

Exercise. Include 30-60 minutes of exercise every day, including strength/resistance training.

Consume adequate protein. Make sure you consume at least 0.8 grams of protein per kilogram of body weight per day. To calculate your weight in kilograms, divide your weight in pounds by 2.2. Example: a 150 pound person would weigh 68 kilograms, therefore 68 times 0.8 is 54 grams of protein per day.

Eat a healthy diet. Current recommendations include the DASH or Mediterranean diets. Make sure to eat a well-rounded diet with adequate Omega-3 fatty acids. Aim for two servings per week of fatty fish such as salmon or tuna.

Examples of daily activities

Cardio-respiratory includes walking, swimming, dancing, skating, hiking and biking.

Strength building includes chair exercises, lifting weights, carrying laundry or groceries, working in the yard, washing the car or scrubbing the floor.

Flexibility activities include stretching, yoga, tai-chi.

Enjoy the benefits

The merits of regular physical exercise are hard to ignore. According to the Mayo Clinic, the benefits are yours to enjoy regardless of age, sex or physical ability. They include:

Prevention of chronic diseases. If you have a family history of high blood pressure, heart disease, osteoporosis, diabetes and certain types of cancer, exercise is important in managing and preventing symptoms.

Weight management. Exercise can boost metabolism and help lose weight.

Improvement of mood. Brain chemistry responds positively to exercise.

Sleep better. Research has shown that people who exercise fall asleep faster and sleep more soundly than those that do not exercise.

Building muscles. Exercise increases muscle activity and thus burns calories.

Strong bones. All weight-bearing activity will help strengthen bones, which is especially important as you age.

Immunity. Exercise boosts the immune system by causing the blood to circulate more freely. It can reduce the frequency of flu, colds and illnesses.

Improvement in cognitive functioning. Research has shown that exercise delivers more oxygen and nutrients to the brain.

Strong heart and lungs. Exercise increases the rate of blood and oxygen through the circulatory system and makes the heart and lungs stronger, more resilient and efficient.

Improved quality of life. Studies indicate people report having better moods, sex lives, interpersonal relationships and overall health than those who do not exercise.

Starting an exercise program

Start slowly by choosing mild to moderate intensity activities that you enjoy.

Gradually increase the time spent by adding a few minutes every few days until you can perform at least 30 minutes per day.

As your regimen becomes easier, gradually increase the length of time or increase the intensity of the activity. Remember your limitations per your health care provider’s recommendation.

Vary your activities to broaden the range of benefits.

Acknowledge and embrace your accomplishments.

I'm now swimming regularly for the first time in years, and that has lead to some awkward re-acclamation.

For example, I yesterday had my first attempt at shared-lane lap swims, and I'm afraid I failed a pretty basic test.

Continue reading "Pool gaffes" »

Andrea Walker has a nice piece today about attempts by Under Armour to get flashier.

Continue reading "Under Armour takes a look at using more fashion" »

What I’m doing: Having family over and swimming. I might also check out the Mission Possible 5K on Monday, since it's fairly close to home.

What else I recommend: Weekend options are spread over three mornings because of Memorial Day, so there are fewer local races to choose from on any particular day. The Gunpowder neck 10-miler looks intriguing.

Full list of Maryland options:

Continue reading "Weekly walking/running roundup" »

 I am about to go on vacation again, but this time, I am definitely packing my running shoes.

Before a trip to Paris last month, I did a web search to see if I could find some good running routes.

I didn't (I did a bad search) and instead found a blog post ranting about how no one runs in Paris, and when the author tried, people were mean to her. I know, it makes no sense that I'd be swayed by one blog post, yet, I was. I left my running shoes at home.   (photo of Paris Marathon passing my hotel)

Turns out, my hotel was next to the the Jardin des Tuileries, and there were people running all over the city, and especially in the park, while I was there. Now, it was the weekend of the Paris Marathon, but research upon my return confirmed that running is a popular activity in Paris. When we finally checked with the concierge at the hotel we were staying in, I found out that Runners World had actually created a running map of Paris, which he gave us a copy of. I was so sad, I almost bought a pair of running shoes my last day there.

For this vacation, I'm heading to Greece and Istanbul. When I casually mentioned to a friend who's been to Istanbul that I planned to run while there, she looked at me like I was crazy, and told me that no one runs there. 

This time, Google results gave me a different story. According to a running magazine article I found, plenty of people do run, there are some well-established running routes, and Istanbul also has a marathon. I did read though, that I might want to run in pants instead of shorts.

But even before I did a web search, I'd decided to pack my gear no matter what I found. Even though running shoes take up a lot of room in my luggage, I think I'd rather have them with me and never unpack them, than not have them when I want them (the weather in Paris was so beautiful!).

I had such an amazing time running in Argentina last year. I can't imagine not taking the opportunity to run in a foreign land if it's an option. 

Anyone else have a running abroad story? Do you regularly pack your running shoes on vacation?  

Each week a nutritionist from the University of Maryland Medical Center will provide a guest post on healthy eating. This week, Amanda Tauber (pictured) weighs in on nuts and seeds.

If you’re looking for a great snack with healthy fats and a good source of protein, don’t overlook nuts and seeds. Throwing some walnuts into a salad takes little effort and adds a lot of great nutrition to your meal. There are many different types of nuts and seeds that can be used in a variety of recipes or be eaten by themselves.

Nuts and seeds are great sources of key nutrients the body needs to function properly. According to the American Dietetic Association, nuts and seeds are an important source of fat, containing mostly mono and polyunsaturated fats, which have been shown to lower LDL “bad” cholesterol and raise your HDL “good” cholesterol. Nuts and seeds contain alpha linolenic acid (a type of omega-3 fatty acid). Omega-3’s are important in reducing your risk for heart disease.

The majority of calories come from their fat content. The other bit of calories comes from protein, which can help build muscle and keep your appetite satisfied. As far as the micronutrient content, potassium, vitamin E, zinc, iron, calcium, phosphorus, magnesium and folate are also found in nuts and seeds. Fiber is another heart-healthy benefit of nuts and seeds.

Since the fat content of nuts and seeds is high, it’s important to watch your portion sizes. One serving of almonds (about 160 calories) is equal to one-third cup, which can be one handful for some people, so be sure to pay attention to how many handfuls you take. Three handfuls of nuts can amount to nearly 500 calories (400 calories coming from fat alone). If you’re trying to gain weight, nuts and seeds can be an easy way to add calories without eating a lot of food. A serving of sunflower seeds is only one-quarter cup but provides 205 calories. Be sure to check food labels for each individual type of nut or seed since calories, fat and protein content may vary. Also, some varieties come with added salt, so examine packages to find raw, unsalted nuts and seeds.

Eating nuts and seeds by themselves can get a little boring after a while. So add some walnuts to your salad for added omega-3 benefits or topping your yogurt with almonds for added protein. You can even make trail mix at home for a healthy on-the-go snack. Check out the American Heart Association’s website for its recipe “Take a Break Snack Mix.”

Nuts and seeds are easy to eat, take little to no preparation and come in many varieties to try.

This weekend I did the Warrior Dash in Mechanicsville, MD. I'd say it was both fun and challenging. The course was really hilly. Really hilly. For me, the worst obstacle was the very high rope ladder climb. I'm afraid of heights and so was the guy in front of me. He stopped at the very top, which meant I spent much longer at the top than I wanted to. The worst obstacles physically were the five walls. I had to hoist myself out of the mud and over the slippery walls and then drop into a watery pit. Five times. I highly recommend this for folks who are looking for a unique challenge and have a fun bunch of friends who are crazy enough to agree to do this. Here's a little video I put together:

Walking and cycling are struggled to grow as transportation options in America over the last 10 years, according to a Reuters article published this morning, with most of the growth occuring among men.

Some other groups have even reported losses, with a Rutgers researcher bemoaning the lack of participation among non-males and those without means.

From today's article:

Continue reading "Win a free towel: Tell us why Biking is so darned manly" »

Cars won't be the only thing racing during Baltimore's Grand Prix weekend. 

There will also be a 5k held the night before the car race, on the actual Grand Prix course.

Here's part of the press release about the 5k: 

The Baltimore Grand Prix and CareFirst BlueCross BlueShield have
partnered to host the CareFirst BlueCross BlueShield 5K Run on Friday, September 2, 2011. The 5K run will encompass the 2.0 mile Baltimore Grand Prix temporary street circuit course traveling through the heart of downtown Baltimore and start right after the race cars have left the track.

Corrigan Sports is organizing the Grand Prix 5k. You can register at their website starting June 1.

The city of Annapolis is working on a master plan for bicycle routes, with the goal of creating a long-term bicycle transportation blueprint.

To get involved:

Go to an interactive map at communitywalk.com/annapolisBikePlan. Sign on: username is “Annapolis” and the Password is “bikeplan” -- you can put in a route as well as your comments. Input will be accepted until June 13. There are also two public workshops scheduled. Both are set for Thursday (that's May 26) at the Market House at City Dock. Times: 11 a.m. to 2 p.m. with the presentation at noon, and 6 to 9 p.m. with the presentation at 7 p.m.

More info is at ci.annapolis.md.us/Home.aspx

We have a winner of the abs-core book: Congrats to Peter. He told us -- like a number of you did -- that planks are a key part of his abs/core workout.

Me, never done them, but you're motivating me to try.

If you're goal-oriented -- timewise, that is -- you might be interested in another book. This one's called "Deadline Fitness," and it's by Gina Lombardi, celebrity fitness coach, with health-workout author Linda Villarosa.

The idea here is to assess your eating and exercise habits, then set goals that are realistic for you to achieve in three months. This means that with a reasonable short-term commitment, you can, for example, see toning in your arms that you can show off in our hot summer, trim you middle and feel great about reaching goals.

I think the section on exactly how to ratchet up your exercise as you work toward goals is particularly helpful. There's also one on dealing with an emergency one-week deadline, instead of three-month program -- which looks extreme to me, but sure gives you perspective on fitness and weight loss.

Interested? Same deal as last week. This time, tell us what one-week exercise program has helped your body "emergency" and you're in the running for the book. Emails by Monday night!

What I’m doing: Going to the Y to swim.

Why: I need to get ready for the Celebration Sprint Triathlon, for which I'm ridiculously unprepared.

What else I recommend: While I don't have any firsthand experience with it, the Warrior Dash is getting attention all over the country. I heard people talking about the event on an RTA train in Clevelend last weekend.

Full list of Maryland options:

Continue reading "Weekly walking/running roundup" »

Each week, a nutritionist from the University of Maryland Medical Center provides a post on nutrition. This week, Elaine Pelc, MS, RD, CNSC, LDN, (pictured) weighs in on yogurt choices.

Is yogurt a healthful option or a pitfall in disguise? With so many choices — whipped, fruit on the bottom, with granola, in tubes, as shakes, Greek-style — it is easy to be overwhelmed.

Yogurt can be a healthy snack option or meal component, but you need to be careful what you choose. Some yogurts have a fair amount of sugar and fat.

The nice thing about yogurt is that, for the most part, it can be a perfect meal or snack on its own due to its nutrient profile. Yogurt typically provides a combination of fat, carbohydrates and protein; the trick is to choose the products with the better balance of these nutrients.

Good bacteria?

Yogurt is a great way to include probiotics in your diet. Probiotics are micro-organisms that are naturally occurring in yogurt that help maintain the balance of good bacteria (flora) in your intestines. This can be especially beneficial for people who have gastrointestinal issues.

Snack attack

In general, snacks shouldn’t exceed 100-150 calories, and it is beneficial to choose a snack that combines carbohydrates and protein. Look for light or low-fat yogurts that have 80-100 calories, 0 grams of fat and about 5 grams of protein.

Going Greek

Greek yogurt is all the rage right now and for good reason. The fat-free versions typically provide 90-130 calories and contain about 13-17 grams of protein. This type of yogurt is processed differently from traditional yogurt, removing some of the carbohydrates and leaving behind a thick, creamy, protein-packed treat.

Greek is tart, similar to sour cream, but it also comes flavored. You can doctor up the plain with some fresh green grapes or a half ounce of honey. Other options include fresh fruit and dry cereal for crunch, or some Splenda and unsweetened cocoa powder for a chocolate treat. Greek yogurt can also be a great substitute for higher-fat cooking and baking ingredients.

Shopping hints

Choose low-fat or fat-free options.

Look for yogurts with less than 150 calories.

Avoid yogurts with fruit on the bottom or those with granola, which add calories.

Watch out for yogurts high in sugar, and read the labels of those targeting children, which are often flavored like their favorite sugary cereal.

Choose Greek yogurt for its high protein value.

It’s been an interesting week. On Saturday, I did the second leg of the Frederick Half-Marathon Relay, which ended up being only 5.1 miles. I was nervous because I wasn’t really prepared. I’ve been working out more this year, but I only ran about four times before the race.

My relay partner and I were both kind of in denial about the whole thing, but we’ve also done much-longer races, so we were both approaching it like a weekend training run. Unfortunately, my lackadaisical attitude meant that I spaced out and forgot my headphones, which put the kibosh on my plan to listen to the 60 seconds walking/90 seconds running podcast I had on my phone. I also didn’t have my watch, so I decided to just experience it all and worry less about the numbers. After I got started, though, I was really wishing for that podcast, so to re-create it, I ended up counting intervals in my head: 100 steps running/100 steps walking, or 200 of each when I was feeling slightly ambitious. I slowed down around miles 10/11 thanks to too much Gatorade sloshing in my belly, but I ran most of the final mile, despite being somewhat overheated in the sun, a killer hill and some well-meaning spectators telling me there was only one more turn left when in fact there were three.

Continue reading "Fitness Challenge Week 19 Update: Sarah" »

The belly dancing post and comments got me thinking about abs and core muscles. I wasn't doing crunches, just thinking.

In their recent book, "The New Rules of Lifting for Abs," conditioning specialist Lou Schuler and strength coach Alwyn Gosgrove point out that you could look ripped but still have a weak core. And you could have a strong core -- including abs -- without the glamour abs. But, they write, no matter the appearance, core muscles' strength and stability are important for health and spine safety. All of that is aside from diet and nutrition, let alone weight control.

I've skimmed through the book. It's aimed not just at men. It is billed as for men and women looking to develop a strong core.

It has an abs workout program that the authors recommend doing three times a week. It also has a three-phase strength program (with pictures of buff people demonstrating exercises) and it includes options for exercising when you've got space or social anxiety restrictions. Many exercises require nothing beyond a floor to stand on, but some use suspension trainers, kettlebells and other equipment.

Interested in getting the book? Between now and Sunday night, give us a description of a core/abs exercise that's working for you. No crunches! Names go into a bag, and we'll yank out a name at random and contact the winner.

I've been wanting to do a triathlon.

But since I'm still taking swim lessons, I've been concerned about finding the right race - not in scary open water, and not too long of a distance.(I'd signed up for the Columbia Celebration Tri, but withdrew.)

At last, I think I've found my race! And it just happens to be in my favorite park.

 The inaugural Druid Hill Park Sprint Triathlon will take place on Sunday Aug. 7 and includes a 300 yard swim (in the pool, not the reservoir!), a 20K bike and a 5k run. All the distances are very doable on their own, but the fact that it's a pool swim, rather than open water, made me think this might be the right event for my first triathlon.

And while I am a little concerned about participating in the first year of the event -- hiccups are bound to happen -- I'm excited about a triathlon in a city park.

Now, I just need to get up to being able to swim 300 yards...

Each week a nutritionist from the University of Maryland Medical Center provides a guest post on healthful eating. This week, dietetic intern Lauren Martin (pictured) weighs in on post-workout meals.

While it is important to fuel your body with the right foods throughout the day, perhaps the most important time to pay attention to what you eat is after a workout. Nutrition plays a role in replacing glycogen stores, preventing fatigue and recovering for future workouts. When you work out, your body burns calories, loses electrolytes through sweat and breaks down muscle tissue. It is important to refuel your body after exercise to replace the glycogen, protein and fluid lost.

What to look for

Within the 30 minutes following a workout, your body needs three things: Fluids to replace the water and electrolytes your body loses in your sweat. For each pound you lose from exercise, you need 16 to 24 ounces of fluid. Protein to repair the muscle tissue broken down during a workout and to stimulate new tissue development. Only a small amount of protein is needed after a workout to enhance glycogen replacement and provide the amino acids needed for the repair of muscle tissues. While a serious weight lifters has higher protein needs than someone running for an hour, a balance of protein with carbohydrates will help recovery.

Carbohydrates to replenish the fuel (glycogen) used by your muscles. Within 30 minutes after exercise, you need 0.5 to -0.7 grams of carbohydrates per pound of body weight to adequately replace the glycogen lost. For example, after 60 minutes of vigorous exercise, a 150-pound person might need as many as 75 grams of carbohydrate.

What to avoid

Fat. While fat is an important part of the diet, it slows digestion. Right after a workout, you do not want to slow the digestion of carbs and protein. Try to choose snacks and meals that are relatively low to moderate in fat content. Simple sugars and sweetened beverages, unless you are working out vigorously for more than 60 minutes. Otherwise you are just adding back empty calories that are not helping your body recover adequately.

Snack and meal ideas

Low-fat chocolate milk: An easy, delicious way to replenish fluid, carbs and protein. Low-fat yogurt or Greek yogurt with fresh fruit. Yogurt provides a good source of both protein and carbs. Homemade fruit smoothie made up of yogurt, berries and low-fat milk. This is a combination of the first two suggestions. You again get all three things you body needs post-workout. Stir-fried chicken breast with fresh vegetables over brown rice. This is great if you want to eat more of a meal after a workout. The chicken is a good source of protein, and the rice is a healthful source of carbs, fiber and B vitamins. Pita with turkey and hummus and a glass of low-fat milk. The pita provides your carbs, while the turkey and hummus give you protein. The milk gives you all three.

For more information, check out: www.eatright.org. Look under “For the public,” “Food and nutrition topics” and then “Sports nutrition.”

For the past few summers, I've thought it would be fun (yes, fun!) to go to some group track sessions. 

But as a journalist, I keep unusual -- or at least late -- hours. So the speed/track sessions I've found around town don't work for me. I know of sessions at the Hopkins Track at 6:30 p.m. on Thursdays, which is before I get off work, and the Pacemakers' 5:30 a.m. session on Wednesdays, which is just waaay too early for me to even consider being out of bed.

To get faster, I know I don't need a group. Or even a track. I've even got a recent Runner's World article that tells me how to do speedwork on my own, on a road or a trail. 

Now, I know this might sound weird, but I have found memories of Coach Scott - my cross country coach from high school - and the barf-inducing track sessions she tortured us with. Just the mention of the word "fartlek" gave me butterflies and made me wish I'd stayed home. But no matter how hard the workout, I was always happy afterward. Not just because it was over, but because I'd gotten through it. And each time, it got a little easier to stomach. I got stronger. And faster.

Now that I've completely over-romanticized my high school track torture, I'm wondering if anyone out there knows of a group with speed workouts that I'm not finding. Something on the weekends? Or later in the mornings on weekdays? Anything? 

I can't be the only only who works long days and would be interested in such a group. 

After last week's post about free outdoor yoga classes around town, I received an email about one more:

The Downtown Partnership also sponsors a free class in Preston Gardens on Thursdays from noon to 1 p.m. The classes are taught by instructors from the Merritt Athletic Club.

(Preston Gardens is the green space between St. Paul Street and St. Paul Place  between Centre and Lexington. Yes, I had to look that up. Even though I pass through that park at least once a week and sometimes more, I had no idea it had a name!)

I saw this interesting story about a marathon in the Gaza Strip last week and thought I'd share.

From the Associated Press: 

GAZA CITY, Gaza Strip -- This territory was made for such a race, some 26 miles from top to bottom.

More than 1,000 runners took part Thursday in the Gaza Strip's first marathon - or, at least covered part of the course - offering a lighter moment in a place often torn by violence and war.

"There is the New York Marathon, the London Marathon, the Tel Aviv Marathon, and now there is also the Gaza Marathon," said Chris Gunness, spokesman for the U.N. body that organized the event.

About 50 runners left the starting line at dawn, setting out on a course that went from the northern border town of Beit Hanoun near Israel, cut to the Mediterranean shore and dashed to Gaza's southernmost tip on the Egyptian border.

Just nine runners - Palestinian athletes training for next year's Olympics and international aid workers - ran the full course.

Click here to read the whole story. 

What I’m doing: Even when attempting months ago to choose a big race for this time of year, there were a lot of options: Cleveland, Wilmington and Pittsburgh all have out-of-state marathons this weekend, and the Maryland Half Marathon offers something closer to home. (I ultimately went with Cleveland -- links after the jump).

Continue reading "Weekly walking/running roundup" »

Weight is now at 246, which is back to my lowest since we began the challenge at the beginning of the year. I survived the Easter candy onslaught and pretty much have my diet redisciplined.

The biggest change over the past couple of weeks has been that I moved my morning workouts outside. That coincided with our adoption of a 2-year-old dog that’s part chocolate lab, part Harley-Davidson. The dog, Cece, is very high energy and needs the walks. That dovetails nicely with the fact that I’m very low energy and need the walks.

Getting off the treadmill and outdoors has been a welcome change. I’m still going the same distance in about the same amount of time. But instead of hanging onto the rails of the treadmill so I don’t fall, I’m getting a little bit of an upper-body workout by hanging on as Cece tries her best to have me share in her quest to chase birds, squirrels, deer, dogs and neighbors as we circle the block. Good dog.

This is going to be a quick one. My weight is down a bit, to 156.4, and there is basically no reason that that should be the case. I’m in the middle of a huge period of transition, as my work schedule has shifted earlier, and my home life is more complicated because of my husband’s mobilization (aka starting his training before he deploys to Afghanistan this summer). As I’ve tried to juggle getting up significantly earlier, being in charge of day care drop-off and pick-up, and everything else, lots of things have fallen by the wayside.

Continue reading "Fitness Challenge Week 16 update: Sarah" »

Starting this Saturday, Lululemon is again sponsoring free yoga in the park at the pagoda in Patterson Park at 9 a.m. It's apparently being taught by Kim of Charm City Yoga.

And starting next Saturday, May 14, there will also be free yoga at the Inner Harbor's West Shore park, between the Science Center and the Visitor's Center. The classes will run from 9 to 10 a.m. and also will be taught by instructors from Charm City Yoga.

The classes at the Inner Harbor run through August. I couldn't find an ending date for the Patterson Park classes. 

I've driven by the classes at the Harbor and they always seem like there's a huge amount of people. Wonder if Patterson Park classes are similarly crowded?