"[It was a] rough course at times, but perfect conditions for running," Bradorsky said. Of the new route through the Mall, he says, there were "cars right in front of you and kicking up dust." Kurui, who is listed on race materials as an Ellicott City resident, finished second after battling with Bradorsky through much of the race. In the women's race, Janet Cherobon of Kenya, running out of Rome, Ga., won with a time of 2:42:38. View full results here >>

 AP Photo/Carolyn Kaster

Posted by Patrick Maynard at 10:33 AM | Permalink | Comments (0)
Categories: Marine Corps Marathon, Running, Washington
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Jacob Bradorsky of Centerville, Ohio has won the 35gth Marine Corps Marathon in Washington, DC.

More updates to come.

Posted by Patrick Maynard at 10:25 AM | Permalink | Comments (1)
Categories: Marine Corps Marathon, Running, Washington
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The 2010 Marine Corps Marathon has now passed the halfway point, with the 10K having been completed.

The male and female winners of that event, Mark Pepple and Alemtsehay Misganaw, respectively, are both originally from other areas: Misganaw was registered as a Howard County resident but labels herself a New Yorker, and Pepple came here from New Mexico, where he recently moved after going to school in Gainesville, Fla.

The differences between the two are rather extreme: Misganaw is a seasoned road runner at distances from the 10K to the half-marathon and is sponsored by Adidas, while this is Pepple's first road 10K. Pepple enjoyed the conditions on the course: Though the last hill was "rough," he said the temperature and running conditions were agreeable.

In the marathon itself, Gurmessa Megerssa, who is also listed as a Howard County resident, is in third place as of the halfway mark. Leading is Alexander McGregor of Woodbridge, Va, followed by Kurt Michaels Bozeman of Montana.

This year's MCM is the 35th running of the event, which has had a total of 402,875 participants since 1976. Of those people, four had completed every year of the marathon, as of last year's tally.

The run features 12 water points, with 11 medical aid stations along the course. There are also three food stations on-course, passing out items that range from Oranges to Jelly Beans, depending on the location. This comes in addition to the usual finish-line fare, which is similar to other large races.

The returning champion, Lt. Cmdr. John Mentzer, completed last year's course in 2:21:47.

See twitter updates from the marathon here.

Posted by Patrick Maynard at 9:18 AM | Permalink | Comments (0)
Categories: Marine Corps Marathon, Running, Washington, Weekend
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Karla Bruning, the Washington Times' running blogger, wrote a nice piece today about maintaining perspective when goals get delayed. Specifically interesting was how she compared her own problems to those of Ryan Hall, who's in the area right now for the Marine Corps Marathon expo. From Bruning's post:

My doctor postulated that I had a meniscus tear, tendonitis or a pinched fat pad. First, all I could think was, “What? My knees are fat?” Sheesh! And then, “Oh no! Am I going to be able to run the marathon?”

If a pro like Ryan Hall could pull the plug on the big goal in the big race that he’d been training for his entire career, perhaps I could conceive of missing the marathon.

To find out whether Bruning is still planning to run in New York, read her whole post >>

Posted by Patrick Maynard at 5:01 PM | Permalink | Comments (0)
Categories: Events, Injuries, Marine Corps Marathon, Running
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While not offering specifics, U.S. Marine Col. Dan Choike called the measures -- being developed in conjunction with the FBI and local authorities -- "robust" and said there would be no delays to the race schedule.

Posted by Patrick Maynard at 4:10 PM | Permalink | Comments (0)
Categories: Marine Corps Marathon, Politics, Running, Safety, Washington
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Thanks to loyal reader Hal for alerting us to the news that the Frederick Marathon is officially done.

A press release from Corrigan sports says that the Frederick Running Festival will still take place next year, on May 7th, but it will not include a marathon. The release notes the growing popularity of the half-marathon, and says that the main reason behind cutting the marathon distance from the festival was runner safety.

“We had to make some tough decisions, but we feel this will help grow the overall field size of the CareFirst BlueCross BlueShield Frederick Running Festival. Consistent with the national trend of the exploding growth of the half-marathon distance (13.1 miles), we believe the popularity of our half-marathon will attract more runners to Frederick," Lee Corrigan said in the statement.

"Our decision to drop the full marathon distance in 2011 will enable us to deliver a better experience for every runner.”

On the issue of runner safety, Corrigan said: "Running along Rt. 144 presented some serious challenges and risks, and no alternate route was feasible."

You can read the whole statement here.

Posted by Anica Butler at 12:53 PM | Permalink | Comments (3)
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I'll be doing sporadic updates from Washington on Sunday, giving a few glimpses of how the big race is going.

We won't exactly go nuts on marathon coverage this week, since the Marine Corps event is much less of a local spectacle than mid-October's Baltimore Running Festival. However, I couldn't resist the idea of going down and watching a few friends as they ran this year's race, with a family visit planned after that. If I'm feeling spunky, there might even be some pictures.

See my twitter feed and check back in our Marine Corps Marathon category for my perspective from the Sunday marathon.

Posted by Patrick Maynard at 12:18 PM | Permalink | Comments (0)
Categories: Marine Corps Marathon, Running, Washington
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Daylight savings is just around the corner pushing the evening commute into the dark. If you are on a bike and not blinking, you should be. Maryland has passed several new laws making the roads safer for biking, but a cyclist has a responsibility to be visible.

On my ride home in the dark a couple of nights ago I saw six other cyclists. Only two had tail lights and neither of those was obvious from more than fifty feet. The five dollar tail light may be fine around your neighborhood but it just gets lost in the sea of light in on city streets.

An effective tail light needs to command attention. With that in mind, I put tail lights to the test. Here are six worth considering.

Reply to this post. I will give one random commenter their choice of one of these lights next weekend when daylight savings ends.

**** Update ****

And the winner is ..... Becky from Odenton. Congratulations! The Lights & Motion Vis180 is on the way.

Princeton Tec Swerve

Two strobes are better than one. The Swerve's two half-watt LEDs flash in an alternating pattern and demand attention. It mounts quickly to a seatpost though I prefer to clip it to the back of my helmet. The on/off toggle switch is simple to operate without looking.

Lamp: 2 .5 watt LEDs

Weight: 81 grams

Batteries: 2 AAA / Life: 70 hours

MSRP: $29.99 (found at Amazon for $18.80)

 Light & Motion Vis 180

The Vis 180 was, by far, the brightest of the lights tested. Its primary LED puts out a 35 lumen beam that was easily visible from a half mile away. A 2nd amber LED blinks and is visible from 180 degrees.

The light has four modes including a paceline friendly mode where only the amber is blinking. (Seriously, you will be seeing spots if you try riding behind one of these in full pulse mode.)

My only complaint with the light is that I found it difficult to slide in and out of the mounting bracket without removing my seat bag. Because the battery needs to be charged every couple of rides, this has me looking for alternate mounting options.

 Lamp: 2 LEDs

Modes: pulse low/pulse high/steady/amber only 

Output: 35 lumens

Weight: 110 grams

Batteries: Li-Ion / Life: 4-8 hours

MSRP: $99

Nite Rider CherryBomb

The CherryBomb incorporates three LEDs that broadcast an attention getting pattern in flash mode. The .5 watt center LED has a lens that spreads the beam to the sides for a wider angle of visibility.

I found the on/off switch on the back difficult to press when clipped to my helmet.

Lamp: .5 watt LED, 2 smaller LEDs

Modes: flash/steady

Weight: 76 grams

Batteries: 2 AAA / Life: 20-50 hours

MSRP: $24.99 (PricePoint for $19.98)

Cateye Reflex

Cateye has combined a flashing tail light with a traditional reflector for an effective attention getter even when turned off. Five different light patterns and a beveled reflector ensure visibility from the side as well as from behind.

The Reflex Auto, which seems to be more available, has sensors that automatically turn the unit on when darkness and motion are detected.

  Lamp: 1 high power center LED, Four 5mm LEDs

Modes:  flash/rapid/long life/pulse/steady

Weight: 82.5 grams

Batteries: 2 AAA / Life: 30-120 hours

MSRP: $30 for Reflex Auto (found for $14.99 at BikeTiresDirect)

Planet Bike Superflash

For me, the Superflash is the light that all others are judged by. I have relied on a Superflash for years and have been confident that it is doing what it was designed to do.

However, a more secure clip for a jersey or helmet would be ideal as mine only survived one drop to the pavement. The on/off button is a bit awkward as it is an area of the housing that you push.

Lamp: 1 .5 watt + 2 smaller LEDs

Modes:  flash/steady

Weight: 53 grams

Batteries: 2 AAA / Life: 100 hours

MSRP: $29.99 (REI for $25.00)

 Blackburn Mars 3.0

The Mars 3.0 has 7 LEDs, five red and two amber on the sides. Three modes, including a hyperactive "chase" mode make this light a good choice, especially with a $17 MSRP.  it is the least expensive of the lights I liked.

At this price point it also makes a great secondary light attached to a helmet or jersey. I have been using one on my bike and a second on my helmet for a couple of months.

A slightly extended rubber gasket makes this light seem sturdy enough to handle a drop or two. With a deep belt clip and only weighing 55 grams this would be an ideal light for running or walking at night.

Lamp: 7 LEDs

Modes: flash/steady/chase

Weight: 55 grams

Batteries: 2 AAA / Life: 50-150 hours

MSRP: $16.99 (found at PerformanceBike for $14.99)

Posted by Jerry Jackson at 11:15 AM | Permalink | Comments (14)
Categories: Bicycling, Safety, Traffic
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My fitness friends are very into their fruit smoothies, but to me a smoothie is a poor excuse for the chocolate milkshake I really want. If I'm going to get out the blender and have to wash it -- you can forget fruit and yogurt.

Some ready-made fruit smoothies have very little fruit, but do have 300-plus calories, and that’s for the small ones. So if calories are a concern, read the nutrition label before downing it.

But sometimes fruit and yogurt is what I want. So I make something else: a pie or a pudding-parfait.

It may not qualify as health food, but it has fruit, protein and carbs, though not much fat. It takes a few minutes and no great skill or fancy kitchen tools.

My recipe for the pie:

1 reduced fat graham cracker crust

1 cup whole fresh strawberries, pat dry, then slice them.

1 container prepared fat-free whipped topping.

1 single-serving size no-fat strawberry or mixed berry yogurt.

Stir between 1/2 and 2/3 of the whipped topping into the yogurt. Spoon that into the crust. Lay about 2/3 of the sliced berries on that. Top with half the remaining whipped topping, more if you feel decadent. Decorate the top with remaining sliced berries. Refrigerate, covered, 2 hours before slicing. Theoretically, it makes eight servings.

For the no-crust version: Layer yogurt-topping mix with berries. Place dollop of topping and fruit on top.

One reason I don't tire of this is that it's a great concoction to experiment with. Try other fruits -- other berries, kiwi, whatever -- and different yogurts. A tasty blend: coffee yogurt with a little cocoa powder stirred in to give it a hint of chocolate, with raspberries for the fruit.

Posted by Andrea Siegel at 6:00 AM | Permalink | Comments (2)
Categories: Diet, Newbies
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It's not the newest news, but thought I'd share this tidbit in time for shopping for cold-weather workout clothes:

Lululemon, maker of yoga and running clothes, has opened a showroom in Baltimore.

I came across this information by accident while on their website looking for the address of the Annapolis location.

I went to the Fell's Point showroom, which is open just Thursdays through Saturdays, a few weeks ago and found it cute and the employees friendly. While they don't carry the company's entire line, they had plenty of apparel and accessories to choose from.

The store has also been holding FREE YOGA in Patterson Park near the pagoda every Saturday at 9 a.m. I haven't been yet, but maybe I'll check it out this weekend before the swim lesson.

If you've been already, let me know.

Posted by Anica Butler at 12:45 PM | Permalink | Comments (1)
Categories: Apparel, Deals, Outdoors, Running, Yoga
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One Less Car has been active in pushing for more bike-friendly roads in Baltimore. (Photo: Getty Images)

Baltimore's One Less Car group is changing its name. From Getting There:

The pro-bicycle, pro-hiker, pro-transit group has decided to narrow its focus and call itself Bike Maryland, with a mission of promoting bicycling and bicycle safety in the state.

Carol Silfdorff, who will continue as executive director of the new group, said the Bike Maryland name reflects that narrowed focus.

I knew about this group, but it's tough for me to say how much general-public exposure they really got. Were you familiar with them? Do you think the new name will help? Read Michael Dresser's whole Getting There post for more >>

Posted by Patrick Maynard at 10:49 AM | Permalink | Comments (1)
Categories: Bicycling
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When you go on vacation, do you also take a vacation from your fitness routine? I always have the best intentions of at least working in some kind of exercise beyond just walking from one tourist attraction to the next. Earlier this month I went to visit friends in New York. I packed everything I needed for a run. They live less than a block from Prospect Park, which has miles of gorgeous, tree-lined paths. When one gin and tonic turned into two and then two turned into...well, you get the idea. The next morning I had no ambition for running. Two weeks later...

I again packed my running gear. My husband's family was visiting and I was joining them for a girls trip to New York. We stayed a few blocks from Central Park. One morning my 28-year-old niece, who is planning to run a 5K on Thanksgiving, offered to join me for a run in the park. It was crisp, sunny and the trees were nearly at peak color. We ran by the reservoir where we saw mothers walking their uniform-clad children to school – the boys in blue blazers and ties, and the girls in skirts and knee socks. We passed women in designer jackets walking pedigreed pooches. We marveled at the architecture of the apartment buildings lining 5th Avenue. Last week, I revisited many impressive sites in New York, from the Statue of Liberty to Rockefeller Center, but the highlight of the trip for me was that glorious run in the park.

Posted by Leeann Adams at 7:00 AM | Permalink | Comments (4)
Categories: Running
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In anticipation of the The Marine Corps Marathon this weekend, The Washington Post has produced this excellent interactive graphic on what happens to to your body when you run a race without the proper training.

After the Baltimore Marathon, I got a very enthusiastic e-mail from someone who was bragging that they finished the marathon without a single day of training (or any running at all) before hand. All I could do was shake my head.

Aside from the fact that this person basically stole a finisher's medal (he didn't pay to enter the race either, isn't that awesome?!) I thought that it was probably a terrible thing to do to one's body.

The graphic also explains how a well-trained body reacts to a marathon. Check it out, it's pretty neat.

Posted by Anica Butler at 3:26 PM | Permalink | Comments (1)
Categories: Washington
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If you are in the market for a GPS for running Amazon has the Garmin Forerunner 205 GPS Receiver and Sports Watch on sale for $99 with free shipping. Regular retail is $268.

It can also be used as a bike computer with Garmin's bike mount.

Amazon also has the Garmin Forerunner 305 with a heart rate monitor for $144.

 Update: Amazon has sold out of the 205 but still shows the 305 in stock.

Posted by Jerry Jackson at 12:52 PM | Permalink | Comments (1)
Categories: Apparel, Bicycling, Deals, Running
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Now that I have accomplished my summer/fall goal of running the Baltimore half marathon, I figure it's the right time to tackle another longtime ambition -- learning to swim.

I know that there are other grown-ups who can't swim, but it's a been a point of embarrassment for me in recent years. And lacking the ability to propel myself in the water, or even stay afloat, has kept me from pursuing some other activities that I've long been interested in. Like venturing into water deeper than my knees when I go to the beach. Rowing and kayaking. And perhaps, maybe even training for a triathlon!

My lessons start Saturday, and I'm both nervous and excited.

What if I drown? What if I can't master rotary breathing? What if I find out I'm just too terrified of the water?

But more practically, what if I can't find a swim cap that can hold all my hair?

Posted by Anica Butler at 12:35 PM | Permalink | Comments (4)
Categories: Swimming
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Mountain biking in the Loch Raven watershed has become a hot button issue again with reports that rangers have begun enforcing a 1998 plan restricting access to the single track trails.

MORE (Mid-Atlantic Off Road Enthusiasts) will hold an informational meeting Thursday night at 7 P.M. at the Timonium Fairgrounds in the Fasig-Tipton building.

All trail users, bikers, hikers, runners, bird watchers, and fishermen are invited to attend.

Posted by Jerry Jackson at 11:00 AM | Permalink | Comments (3)
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Before the goblins come out on Halloween, bikers, hikers and skaters will get a treat of their own in Roland Park. This Sunday morning the Roland Park Civic League will host their second Ciclovía. From 8 a.m. to 1 p.m. the southbound lanes of Roland Avenue between Roland Park Country School and Cold Spring Avenue will be a paved park.

There will be a bicycle costume parade for children and coffee and snacks for everyone provided by area merchants. Parking is available at Roland Park Elementary/Middle School and Roland Park Country School.

For the more adventurous, Baltimore city bike planner Nate Evans is hosting the B'More Spooky Halloween Bike Ride on Saturday evening at 6:30 P.M. Bikers in costume will meet at War Memorial Plaza then proceed to visit some of the city's spookier spots including Poe's Grave and Greenmount Cemetery. RSVP on Socializer.

On Sunday night, Bmore Fixed will stage a Halloween Alley Cat race starting at 6:30 P.M. from Baltimore Bicycle Works at 1813 Falls Road.

photos by Karen Jackson/Special to The Sun

Posted by Jerry Jackson at 1:30 PM | Permalink | Comments (2)
Categories: Bicycling, City of Baltimore, Events
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What I’m doing: Checking out the Marine Corps Marathon (as a spectator).

Why: While the Suntrust National Marathon is growing, it's a spring race, and the Marine Corps event is what my running buddies all get excited about.

What else I recommend: I'm very curious about the Fire on the Mountain 50K. If it weren't for family being in town, I would almost be tempted to take a trip to Allegany County.

Other options:

Teach, Learn, Play 5K and 1 Mile Fun Run, Miles for Megan 5K and Family Fun Walk, Fire on the Mountain 50K, Seaside 10, Turkey Trot training, KidsPeace 5K run and 1 mile walk , The Calverton School 2nd Annual 5K Halloween Run, Ghost Runners 5k - Walkersville, MD, Big Vanilla 5k for St. Judes, Headless Horseman 5K/1K, Mustang 5K Stampede and Scream & 1 Mile Zombie Walk, Baltimore Crossroads Cross Country Challenge, RASAC Run to Mamma, Pumpkin Pursuit 5K, Kemptown Elementary Fall Festival 5K, Halloweeny Fat Ass Ultra
at Spookhill, Union City Grill Halloween 5K, Field of Screams 5K Run/Walk, Teach Learn Play 5K, Monster Dash, St. Michael's School 5K Fun Run & 1.5 mile Walk

Susie's Cause 5K Run and Family Walk, Middletown High School Field Hockey Team 5K Run / Walk, Seawitch Fall 5k Classic & 1 Mile Walk, Harford Community College Ecology 5K & 1 mile walk

What did you do last weekend? Upload race photos here.

About this list: By default, I make an effort to list all advertised, publicly accessible Maryland running and walking events within the next week. If you want to highlight a race outside of Maryland (or just want to make sure your race is included), please send me an e-mail with the subject line “Race listings.” The message must include a direct link to your race’s webpage, and it must be submitted at least two weeks before the event.

Posted by Patrick Maynard at 3:37 PM | Permalink | Comments (1)
Categories: National Marathon, Running, Walking, Weekend, Weekly roundups
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Cincinnati will be one of several spring options for runners who were shut out of Boston. (AP Photo)

After Boston filled up in just over 3 hours last week, a lot of people are looking for spring alternatives.

Since I met my wife in Wood County, Ohio -- and since my original home state of Michigan lacks any large spring races of more than 20 miles -- I thought I'd take a shot at Toledo's Glass City Marathon. While a date conflict made that impossible, Ohio thankfully has two other big options in the spring: Cincinnati's Flying Pig takes off in early May, followed by the Cleveland Marathon on the weekend of the 15th. Here are some other prominent spring options around the country:

While I've spent less time in Cleveland than in Toledo, I'm looking forward to a potential run there, since my sister lives in the area. Did you get shut out of Boston? What are you planning to do now?

Posted by Patrick Maynard at 9:01 AM | Permalink | Comments (6)
Categories: National Marathon, Running, Walking, Weekend
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Two Swedish industrial design students have invented an airbag for cyclists who prefer not to wear a helmet. According to the Daily Mail in London, the 'Hvvding' helmet is an airbag 'collar' that uses a helium gas cylinder to inflate when sensors detect a sudden jolt.

The company hopes to market the device in Europe and the United Kingdom next year.

At $400 a pop, I think I will stick with my non-explosive helmet.

Posted by Jerry Jackson at 4:26 PM | Permalink | Comments (0)
Categories: Bicycling, Safety
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I'm now trying to squeeze in a few minutes of lifting arm weights every day or so. Here's how: I watch TV. Really. The few things we all try to hear before leaving for work are the weather, traffic and headlines. That's about 2 or 3 minutes of TV.

As long as I am paying attention to that, why not do a few arm basics that are reminiscent of the first exercise class you took? It's too early for anything fancy or involving too many steps. So here's my routine, holding a 5-pound weight in each hand:

With feet shoulder-width apart...
Lean forward and ...
1. Bicep curls: Do 12.
2. Tricep pumps: Do 12.

Stand tall and ...
3. Hold arms straight up with elbows forward and bend arms to the back, but be careful not to clunk your shoulders with the weights: Do 12.
4. Bend arms, hands to chest, straighten arms to the front, pull in to chest, out to side, return to chest: Do 12.

Repeat all four if you've got time. Or continue through the commercials. Done.

I started doing it this week. I was a little sore Day 1, but by Day 3 I wasn't. And I can tell the difference in my arms. Easy and fast to do, quick results - I like it for my starting point.

Posted by Andrea Siegel at 6:00 AM | Permalink | Comments (4)
Categories: Newbies
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A friend just passed on this tidbit, happening this weekend:

Members of Baltimore Bicycle Works -- "Baltimore’s only worker owned and democratically operated bicycle shop" according to their website -- will be at the Baltimore DIY fest this weekend to teach you how to fix your bike's flat tire.

The DIY fest will be at 2640 St. Paul Street and the Roadside Repair workshop by Bicycle Works will be held from 4:15 to 5:15 in the venue's Sunday Room.

I am sure this, and similar workshops, are aimed at others like me: I just bought a new bike last summer, but I haven't changed a flat since I was a kid, so I know I'm tempting fate. It's just a matter of time before I get stranded somewhere, I'm sure.

Posted by Anica Butler at 3:05 PM | Permalink | Comments (0)
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I dutifully filled out my Baltimore Running Festival post-race survey this afternoon, and made sure I noted what I felt was an outrageously long line for food at the end of the race.

My other complaint: the lack of bathrooms at the half marathon start.

I know that the race organizers have already addressed these issues as vendor communication problems, but the survey is an opportunity to note any issues you may have had on race day or at the expo.

It's also a chance to tell the organizers about what they did well.

On that front, I was really pleased with the pre-printing of the e-registration. It definitely made my packet pick-up go more smoothly.

Posted by Anica Butler at 3:03 PM | Permalink | Comments (4)
Categories: Baltimore Running Festival, Running
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Open your wallet and fill your lungs. Etape du Tour Modeovelo has announced that next year that they will host races for amateur cyclists over the same route as two stages of the 2011 Tour de France. 

On July 11, a field of 6000 cyclists will race the 109 km route from Modane Valfréjus to Alpe-d'Huez. The route, which mirrors stage nineteen of the Tour, features the epic climbs up Télégraphe, Galibier and Alpe d'Huez.

The second race, staging July 17, is also limited to 6000 riders. It will follow the route of Tour's ninth stage from Issoire to Saint-Flour. The mountains on this route are not as high but, at 208 km, a long day in the saddle is assured.

Registration opens up on November 16 on the event website. Guaranteed entry is available through several tour companies listed here.

Top: The peloton starts the ascent of the Galibier pass during the 2006 Tour de France. AP photo

Posted by Jerry Jackson at 11:25 AM | Permalink | Comments (0)
Categories: Bicycling
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At risk of sounding obnoxious, I am going to tell you about one of my greatest fears: Office Butt.

When I first starting working in a professional office (The Tallahassee Democrat newspaper!) at the age of 19, I noticed that among the workers of a certain age, there seemed to be a common physical phenomenon going on.

I called it "Office Butt."

Through the years, as I saw more and more cases, I became convinced that Office Butt was an inevitable result of having a desk job. As long as I was a reporter -- meaning, I was always on my feet, running around -- I didn't worry myself about acquiring one.

But about four years ago, I stopped being a reporter and found myself spending as long as 12 hours a day planted in a chair. I have been worried about my butt ever since.

Then last week, I came across this article on MSN.com from a Men's Health reporter. My worst fears have been confirmed. OFFICE BUTT IS REAL!!!! It's not a figment of my vain imagination after all.

According to the article, we are, in general, working out more than we did 30 years ago. But we are also spending more time sitting. Unfortunately, the working out does not cancel out our sitting, the article says.

OK, OK, the article is really about all the negative effects that sitting for so many hours has on our entire body. People who sit all day are more likely to suffer from heart disease, and other medical problems.

But this is the part of the story that caught MY attention:

"If you spend too much time in a chair, your glute muscles will actually 'forget' how to fire," says Hartman. This phenomenon is aptly nicknamed "gluteal amnesia."

Or, Office Butt.

Whatever alarms you about this article, the message is clear. We need to sit less and move more. I'm gonna stand up right now.

Posted by Anica Butler at 3:00 PM | Permalink | Comments (1)
Categories: Articles/Reports
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Nate Wilson (above left), who raced for the past two years with Baltimore-based Lateral Stress Velo’s Elite Amateur team, will start the Vuelta Guatemala tomorrow. He was invited to join the U.S. National Team for the 12-stage, 868-mile race.

Wilson, 19, says this will be the longest stage race he has ever done and the first time he has raced outside the U.S. or Canada.

Last year, he place second in the Junior National Championship road race. He returned to the Nationals this year and was aggressive enough to make the winning break away but says his "inability to race with a bit of humbleness," caught up to him and cost him a spot on the podium.

His advice for kids interested in racing, Wilson recommends joining a club that supports young riders. Wilson raced with National Capitol Velo prior to joining Kelly Benefit Strategies/LSV. He is coached by Susan Hefler.

photos by Jim Wilson

Posted by Jerry Jackson at 1:00 PM | Permalink | Comments (0)
Categories: Bicycling
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Each week a nutritionist from the University of Maryland Medical Center will provide a guest post on healthy eating. Have questions or ideas for future topics? Email healthsci@baltsun.com. This week, Amanda Tauber weighs in on avoiding Halloween pitfalls.

Halloween is one of those holidays where eating too many sweets is common. From the 200 Tootsie Pops to the 50 Snickers bars you and your children will collect, it's easy to see how the extra pounds and cavities can develop. Below are some tips to set you up for a healthier (but just as fun) Halloween season.

Eat ahead of time. Having a dinner or snack rich in complex carbohydrates, lean proteins and unsaturated fats can cut down on post holiday candy consumption. Some great options include peanut butter and jelly sandwiches with a glass of milk, whole grain pasta with vegetables and grilled/baked chicken, or tuna salad in whole wheat wraps.

Think small. Buy a little bucket for trick-or-treating. Lugging around a giant tub is not only impractical, but holds more candy that will likely get eaten. A smaller tub will save you the backache of having to carry it around and means less candy. Buy mini or "fun size" candy if possible. Buying smaller pieces can lead to eating less candy overall, plus most prepackaged bags of candy contain miniature or fun sizes.

Give it away. After a few days, bring in extra candy to work, parties, or other social gatherings. If this isn't an option, consider throwing some of the candy out. Many places also accept donations of unwrapped candy.

Hide the candy. By placing sweet treats in a high cabinet, kids can't reach it and you might be less likely to eat it, too. If you can't hide it, divide and conquer: portion the candy out. Keep a sandwich-size plastic bag as a designated "candy bag." Each day, put a few pieces of candy in the bag and have that be a daily sweet treat.

Buy healthier Halloween treats. Boxes of raisins, bags of pretzels, nuts, seeds, and popcorn are all healthier alternatives. If you must buy candy, some good choices are mini Tootsie Rolls (12 pieces/serving = 130 calories), 3 Musketeers fun size candy bars (1 piece = 63 calories), Tootsie Pop (1 pop = 60 calories); and if possible, choose dark over milk chocolate. Dove dark chocolate miniatures have 210 calories in 5 pieces and dark chocolate is a source of antioxidants. Also, look for 100 percent fruit snacks and 100 calorie packaged snacks.

Avoid it. Don't buy any candy at all. While not the most popular choices, baseball cards, gum, mini pumpkins, pencils, fun bracelets, etc. can be a fun break from the usual giveaway. Watch out for too many sugar-free candies. Eating a lot of these options can upset stomachs. Also, limit the sweet drinks. Since you know that you and your kids will most likely be eating candy, stick to water and milk and skip the juices and sodas that provide even more sugar.

Walk a lot. If you live in a small neighborhood, venture to another nearby locale. It's not only a great way to get some exercise, but you'll be able to meet more neighbors.

Learn more. Search the web for some healthy themed recipes. Websites like Kraft.com and Disney Family Fun have festive recipes that are sure to please everyone (try the Mummy-Face pizzas from Kraft.com).

It's important to know that Halloween can not only be a fun time, but a healthy time as well. With a little preparation and creativity, it's an easy goal to achieve.

Posted by Kim Walker at 12:00 PM | Permalink | Comments (3)
Categories: Nutrition
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One of the things I love most about my on-again-off-again pattern of walking to work is that during certain mid-summer weeks, mulberries along the Jones Falls Trail make eating dinner almost an afterthought. On the downside, I usually have to remember to call my wife after a few trees, since these grazing sessions often make me late by 10-15 minutes. (Mulberries don't necessarily have to be eaten on-site, being more versatile than many people think: See this archived article.)

In a nod to that style of eating, a local park is hosting a Baltimore foraging workshop, according to B'More Green. From their blog post:

Leda Meredith, author of "The Locavore's Handbook: The Busy Person's Guide to Eating Local on a Budget," will conduct an urban foraging tour of Gwynns Falls/Leakin Park on Thursday. She will teach participants to identify edible plants that grow in urban areas and provide some samples of foods made with wild ingredients.

Read the rest of the B'More Green post here >>

Posted by Patrick Maynard at 8:31 AM | Permalink | Comments (0)
Categories: Walking
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While finishing the weekly event update a few hours ago, I noticed that one of these things was not like the others.

Doze with Miss Darby is one of a few "non-races" I've seen in the last decade, and while I don't generally like non-event events, I'm a sucker for alliteration: The name ultimately caused me to move the event into the "evil genius" category of my personal taxonomy. (It doesn't take much to please me.)

My preferences aside, do you think the organizers will get much of a not-really-responding response, as it were? In your opinion, is this just lazy fundraising all around, or is it a respectable way to gain a bigger audience? I'm curious about how people feel on this.

Posted by Patrick Maynard at 4:23 PM | Permalink | Comments (2)
Categories: Events, Walking, Weekend, Weekly roundups
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What I’m doing: Probably catching up with some buddies in Anne Arundel County. Maybe interviewing people at a race on Sunday.

Why: Last weekend was the running festival, and next weekend will be the Marine Corps Marathon, so this weekend is the best week to take things easy and meet for a relaxed Saturday run/brunch.

What else I recommend: If you just ran the marathon or half-marathon, I recommend not racing at all. Assuming that's not the case, I like the student-public-hybrid nature of the Raven Classic Cross Country 5K (in list below). I would also be interested in how the Goddard Running and Orienteering Club Fall 10K turns out, especially for anyone using it as an offbeat tune-up for the Marine Corps 10K. For a Friday option, there's the MPRC 5K Walk/Run.

Other options: Black Hill 10K, 5th Annual Halloween 5K Run & One Mile Fun Walk, 2-person relay, Baltimore Crossroads @95 5K CrossCountry Challenge, St. George’s Dragon Run, Little Falls Biathlon, Run with Miss Darby 5K, Neal Elementary Harvest for the Hungry 5K, Capital Hospice "Celebration of Life" 5K Walk/Run, George's Creek watershed Association Halloween 5K & 1 Mile Walk, MSD 5K, Inaugural Raven Classic Cross Country 5K,, Hyattsville Volunteer Fire Department 5 Mile Run, St Ursula's 5K, Chaka Barefoot DC 5K Run/Walk, Fall into St Michaels 5K Run/Walk

Scarecrow Classic 5K Run and 1 Mile Walk, Legends of the Fall #4, Key School 5K/10K and family fun run, HCC ECO Run, Roaring Lion Run 5K run/walk, Habitat Halloween Dash 5k Run/Walk, Queen of the Roses 5K, RASAC 3.5 Miler – “From the Highlands to Nova Scotia”

What did you do last weekend? Upload race photos here.

About this list: By default, I make an effort to list all advertised, publicly accessible Maryland running and walking events within the next week. If you want to highlight a race outside of Maryland (or just want to make sure your race is included), please send me an e-mail with the subject line “Race listings.” The message must include a direct link to your race’s webpage, and it must be submitted at least two weeks before the event.

Posted by Patrick Maynard at 2:29 PM | Permalink | Comments (0)
Categories: Events, Marine Corps Marathon, Running, Triathlon, Walking, Weekend, Weekly roundups
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Congratulations to everyone who ran in the Baltimore Running Festival Saturday! I hope that everyone accomplished their goals, whatever they were.

For me, my goal was simply to finish my first-half marathon. Training for the race gave me the incentive to finally quit smoking. Now, at five-months (and counting) without a cigarette, I felt like I'd accomplished something before I even got to the starting line Saturday.

I also not only finished the race, but finished it faster than I'd hoped. And, based on how I'm feeling today, I think I could have run it even faster, which makes me even more excited about training for the next one.

So how about you? I'd love to hear how your race went, and how you're feeling today. What did  you think of the course? The organization? The spectators? The shirts?

I've heard there were lots of complaints about the food at the end. I didn't even try to get any, as the lines were so long. 

Posted by Anica Butler at 12:30 PM | Permalink | Comments (6)
Categories: Baltimore Running Festival, Running
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A bunch of fitness-related businesses have started a new trade group, acccording to runnersweb.com.

The two main companies involved in Saturday's running festival -- Under Armour and Corrigan Sports Enterprises -- aren't on the initial members list, but Washington Sports and Event Management shows up, as do a couple other East Coast companies and Competitor Group, one of the Marine Corps Marathon sponsors. From the article:

The membership organization will advocate for the interests of triathlon businesses, provide educational and informative programs, and encourage increased participation in the sport.

"Triathlon America has been formed to leverage the knowledge, talent and resources of the leaders in the sport of triathlon. Building a stronger community and advocating a positive image for the sport will be a large part of our vision for the future", said Jack Caress, President of Triathlon America.

Read the rest of the piece here.

Posted by Patrick Maynard at 12:23 PM | Permalink | Comments (0)
Categories: Marine Corps Marathon, Triathlon, Under Armour
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Preparing for a race distance that's sometimes blamed for deaths can be tough, but what comes after the race is almost as important. Once the celebrations have died down, runners have to figure out a way to reconcile their previous training with whatever comes next.

Thankfully, a blog hosted by our sister paper in Chicago has gone over some options for recovering from the conveniently timed marathon in that city. Most of it can apply equally to recovery from the Under Armour Baltimore Marathon (more coverage here). Here's what they've posted:

>> Immediate recovery

>> Recovery: Day 2

>> Recovery: Weeks 2-16

I wish I had followed this advice more thoroughly after last year's marathon. By not cross-training, I risked injury, but just as importantly, I stopped enjoying what I was doing for a period of a few months. Sometimes a controlled deviation into other interests can be a good thing, especially if you've just had a huge dose of one thing.

Posted by Patrick Maynard at 8:35 AM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Running, Walking, Weekend
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The marathon course is now scheduled to be closed, as are the finish line facilities.

Congratulations to everyone who ran today.

Posted by Patrick Maynard at 2:59 PM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Running, Stride by Stride
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Several lengths of street that had parking restrictions for today's run are scheduled to come back shortly. Among them are pieces of Eastern Avenue, Linwood Avenue, Boston Street and Lancaster street.

View a full list of race-day restrictions at Getting There >>

Posted by Patrick Maynard at 1:50 PM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Running, Stride by Stride, Traffic
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With the largest chunk of marathoners -- those who run between 3:30 and 5:00 -- now moving through the finsh area at Camden Yards, things are getting a bit squeezed in.

In order to see over all of those people, a few people decided to repurpose some vending stalls.

Getting a good spot was less likely to be a problem for Suann Valentine, with whom I spoke near the start line this morning. Valentine was in town from Ocean City to watch her son, James, as he ran his first marathon, and her plan was to go straight from the starting line to the finish area after the runners took off. She described the energy of the event as being "Like Black Friday."

Posted by Patrick Maynard at 12:14 PM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Running, Stride by Stride
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Sun photographers have been uploading pictures throughout the morning. Here are some scenes from today's races.

To upload your own running photos, click here.

Posted by Patrick Maynard at 11:28 AM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Running, Stride by Stride
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Most of the four-hour marathoners are now somewhere near the territory of Eye of the Tiger Guy. A brief description of the experience from colleague Jill Rosen:

Sweeney first cheered at a race in 2003, when one of his good friends entered the Milwaukee marathon. He traveled there with some buddies who all wore T-shirts with a tiger logo — he brought the boom box and a recording of "Eye of Tiger" ready to play on repeat mode.

When he got back to Baltimore, it was time for the city's own marathon, so he slipped on the shirt and walked the boom box a few blocks from his home to the mile 23 marker, where he found a spot on the corner, turned the music on and stayed there until the last runner huffed past.

"We played that song over and over and over and over again," Sweeney says. "It's the best running song ever and one of the most fun things you could possibly do."

For more details, read Jill's whole story here >>

Posted by Patrick Maynard at 11:26 AM | Permalink | Comments (0)
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Here are the top 5 finishers for each gender in the 2010 Baltimore Under Armour Marathon.

Men:

DAVID RUTOH - 2:13:11
JUAN CARDONA - 2:13:29
KENNEDY KEMEI - 2:13:43
JOSEPH MUTINDA - 2:14:31
EDWARD TABUT - 2:14:46

Women:

OLENA SHURKHNO - 2:32:17
IULIIA ARKHIPOVA - 2:33:52
NAN KENNARD - 2:35:49
SALOME KOSGEI - 2:36:26
YUNILESH DELELECHA - 2:37:06

More results are available here.

Posted by Patrick Maynard at 11:09 AM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Running, Stride by Stride
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An early version of sports reporter Mike Miller's marathon story is up now.

Miller rode in the truck with the leaders, so he's had a unique perspective on this race. From his story:

Rutoh defeated fellow Kenyans Alfonsi Yatich and Julius Keter, who won the last two marathons here. Yatich, 26, won the race last year and Keter, 21, set the event record in 2008, finishing in 2 hours, 11 minutes and 56 seconds.

Read the whole story here >>

Posted by Patrick Maynard at 11:02 AM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Running, Stride by Stride
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The main awards ceremony for the running festival is set to begin in one hour.

While several past winners continue to run in the festival, others have moved onto other things. Over the last three days, we took a look at the half-dozen most recent marathon winners.

Posted by Patrick Maynard at 11:01 AM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Running, Stride by Stride
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Olena Shurkhno has won in the female division of the marathon in two hours, 32 minutes and 17 seconds. 2009 champion Iuliia Arkipova finished second, with a time of 2:32:09 2:33:52.

In the 5K, which finished earlier today the first ID'd runner to finish was Tristram Thomas, who finished in 15:51 (UPDATE: A runner previously identified only as "Unknown runner" in the results has been named as Matt Straughm, a 30-year-old from Glendale). The female winner for that race was Cara Wettlaufer, who finished in 19:32. Full 5K results are available here.

In the team relay, results are available -- sort of. As of posting time, they're just a rather random series of numbers/ I'm looking forward to providing more details soon.

Posted by Patrick Maynard at 10:38 AM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Recent winners, Running, Stride by Stride
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David Rutoh has won the Under Armour Baltimore Marathon. Rutoh paid his own way to the race, according to marathon organizers.

See the "stride by stride" category and follow BowieMike on Twitter to view other race updates.

Rutoh won after the two earliest contenders slowed down at miles 18 and 22.

Rutoh's time of 2:13:11 is the second fastest in the marathon's history, behind only Keter's 2008 record of 2:11:56, which was run on a slightly different course.

Posted by Patrick Maynard at 10:19 AM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Recent winners, Running, Stride by Stride
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The anthem is now being sung for the half marathon

Posted by Patrick Maynard at 9:44 AM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Running, Stride by Stride
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Mike Miller has tweeted that the lead of Alene Reta* over Julius Keter has increased near mile 18, and it appears that at mile 19, Reta has widened the gap.

This appears to be leading to a repeat of last year's situation, when Keter started strong but lagged (slightly later) against Alfonsi Yatich.

*@baltrunfest is spelling it Rita. I'm avoiding a decision for now.

Posted by Patrick Maynard at 9:42 AM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Running, Stride by Stride
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The half-marathon route's first segment goes east from downtown through Butcher's Hill before merging with the marathon near Patterson Park.

From there, the race follows the same course as the marathon.

The men's record for the running fest half-marathon is 1:03:45, set in 2006 by Valentine Orare. The women's record is 1:13:14, set in 2008 by Belainesh Gebr.

Posted by Patrick Maynard at 9:42 AM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Running, Stride by Stride
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The CareFirst BlueCross BlueShield Half-Marathon* is scheduled to begin at 9:45.

A half marathon was a new addition for the running festival in 2003, but it quickly grew to be incredibly popular: This year's half-marathon sold out its 10,000 spots by mid-August, according to materials released by the event's planners.

---

* Three camelCase sets in a corporate sponsorship is fine, but four is my limit, darn it: "Half-Marathon" gets hyphenated. That's how we roll.

Posted by Patrick Maynard at 9:38 AM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Running, Stride by Stride
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Near the 13 mile mark, spectator numbers are a bit thinner than at the giant chute on Light Street, where pedestrian bridges make cheering convenient.

The people here are mostly waiting for relay teams. One of those people is Mark Middlebuscher, who's here to run a relay leg in support of his Laurel church.

The church has had a presence in the relay for all 10 years of the festival, Middlebuscher says, and while they ran as a lark the first time, "it's been a big deal since then."

The congregation sometimes has runners in other events as well.

They've had as many as "one full marathoner, one relay team of men and a family of four in the 5K -- It's ebbed and flowed," Middlebuscher said, interspersing his description with cheers for the elite runners as they passed the area. "But we always try to do at least one marathon team to keep the streak alive."

As handoffs for the third relay leg continue, participants closer to the exchange zone are bouncing up and down on Key Highway, waiting to see whether their teams' second-leg runners will come through or leave them disappointed.

"Good luck, man," a rail-thin guy says to the Howard County Striders competitor, who's hopping just in front of the handoff point.

By the time I look up again, he's gone, getting ready to bolt around the corner onto Light Street.

Posted by Patrick Maynard at 9:10 AM | Permalink | Comments (1)
Categories: Baltimore Running Festival, Running, Stride by Stride
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A pair of runners with touristy crab-eye hats goes by mile two just ahead of a troup of people wearing minimalist, "barefoot"-style shoes at the 2 mile mark. There are lots of conversational people running by at this point, with many calls of "good morning." The elite athletes arrived just a bit before me, so I only managed to set up the laptop in time for the four-hour pace group, which is now long-gone. The 4:45 group, meanwhile, is going by as I type this. The group leader shouts "how y'all doing," with frenzied yells in response from the cluster of 30-40 people behind him. The group has the feel of one of Baltimore's now-defunct Ride the Duck tours.

The pacers are an interesting collection of people. Read more about one of them here.

Meanwhile, up front, Mike Miller has tweeted that Julius Keter has a strong lead at mile 5.

Posted by Patrick Maynard at 8:29 AM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Running, Stride by Stride
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The festival's 5K race is scheduled to start at 8:30.

The 5K course goes north on Paca Street, following the marathon course until just after the first mile. It then loops sharply to the right, doing a brief eastward spur before coming back on Eutaw Street.

While a 13:53 run by Abiyot Yohanes two years ago came close, no one has yet broken the inaugural event's winning time: 13:47, run by Aurelio Handanga in 2001. On the women's side, however, Julie Culley managed to set a new mark in 2008 with a time of 15:34.

---

See the organizer's 5K course map here.

Posted by Patrick Maynard at 8:21 AM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Running, Stride by Stride
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The runners are on their way up Paca street.

Posted by Patrick Maynard at 8:02 AM | Permalink | Comments (0)
Categories: Stride by Stride
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Amid a spectacular cloud of red smoke, the wheelchairs have started the marathon, with police motorcyles leading the way.

Posted by Patrick Maynard at 7:54 AM | Permalink | Comments (0)
Categories: Stride by Stride
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The wheelers are gathering for their planned 7:55 start. Last year's hand-crank division winner was Scot Seiss off Rocky Ridge, who completed the course in 1:28:31. That was nearly two minutes slower then in 2008, when he won the division with a chip time of 1:26:40.

For those who haven't seen high-level wheelchair racing: These are not traditional wheelchairs. For a sample of what these chairs look like, click here.

Posted by Patrick Maynard at 7:53 AM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Stride by Stride
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As the starting chute fills, spectators are beginning to move toward Pratt and Lombard street, anticipating the 8:02 start.

The announcers are struggling to compete with a horn that's beeping repeatedly.

While the wheelers are warming up, the elite runners are also starting to be more visible: Three were still carrying their shoe bags and in sweats while running up Paca at 7:46, two minutes ago.

A musical-chairs medley of speakers is warming up the crowd, with the microphone getting handed off roughly every two minutes, so far.

Posted by Patrick Maynard at 7:44 AM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Running, Stride by Stride
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This year's marathon will have runners from 25 countries and all 50 states, with a record number of participants in the festival as a whole.

As a Sun race preview by Mike Miller shows, the elite field has also grown. Luka Cherono's 2:19.46 win at the inaugural event would have been the fifth-place finish in last year's race. While this may be partially because of course/condition changes, it can also be seen as evidence that Baltimore's front groups have become stronger over the years.

Posted by Patrick Maynard at 7:35 AM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Running, Stride by Stride
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While a large crowd has started to congregate on the sidewalk, they have not moved into the street yet. Several wheelers have appeared around the edges of the starting chute, and they are now beginning to sporadically move into the street, slightly to the north of hte starting line.

The starting chute includes signs that suggest speed for specific areas: The starting line at Paca and Camden streets is for 5-minute-mile folks, with gradiated speeds going back to the 10-minute-mile pace sign, near the intersection of Paca and a Camden Yard service drive.

The marathon and relay start are officially planned for 8:02 a.m.

Posted by Patrick Maynard at 7:26 AM | Permalink | Comments (0)
Categories: Stride by Stride
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While the Under Armour Baltimore Running Festival* brings intense concentrations of cash and positive attention to the area, I can see why specific residents might choose to get out of town for the weekend of the event.

Last year, when I ran (most of) the marathon, I was too nervous at starting time to notice many of the details I'm seeing now. For example, some roads were closed as early as midnight, according to information released by the event's organizers, and many bus routes are altered. The load music started before 7 a.m., with at least one event helicopter -- possibly at TV station, but tough to tell in the dark -- circling the downtown area by 6:30.

All of this leads to a wonderful sense that you're at a big event, but I can't imagine it makes residents of downtown apartments too happy.

For more on Under Armour Baltimore Marathon traffic considerations, see Getting There.

*Probably the last time I'll use the full name of the festival today. From here out, it's likely to be just "the festival" or "the event" or even just "the fest."

Posted by Patrick Maynard at 7:25 AM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Running, Stride by Stride, Traffic
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Welcome to the Exercists live-blogging of the 10th Annual Under Armour Baltimore Marathon.

For mobile coverage, see stride-by-stride posts at mobile.baltimoresun.com.

Desktop users can go to baltimoresun.com/exercists to see a blend of our live blog coverage and tweets from people around the course. To contribute, use hashtag #baltrunfest.

For background information and follow-ups, visit baltimoresun.com/marathon.

Posted by Patrick Maynard at 7:14 AM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Running, Stride by Stride
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The MarylandWeather.com morning forecast for Saturday suggests a clear, sunny marathon start at 8 a.m., with temperatures between roughly 51°F and 61°F over the course of a four-hour run.

Even the slightly higher temperatures predicted for 3 p.m. -- when the course closes -- are below my threshold for wearing more than shorts. I'm not running this time around, but if I were, I would probably plan on wearing some tights or leggings along with my tee shirt. Then again, I was often a bit more babyish about temperature in high school than the other Michigan kids, and that temperature timidity has lasted to some extent.

Runners who choose to look up while they warm up might be lucky enough to catch a glimpse of the space station as well.

A sunny running festival would be in contrast to last year, when clouds made good on their threat of rain partway through the marathon.

Posted by Patrick Maynard at 10:01 PM | Permalink | Comments (0)
Categories: Baltimore Running Festival
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Name: Julia (Iuliia) Arkhipova

Gender: Female

Won in: 2009

Running Baltimore marathon in 2010: Yes.

What she remembers: Arkhipova cites a general atmosphere of enthusiasm, along with a PR and her first marathon win as reasons she plans to come back, writing in an e-mail that she wants to “feel again the excitement of crossing the finish tape first.”

In free time these days: “When I have free time I enjoy cooking, home decorating, watching Hollywood movies.”

On broken records: “I’m not sure how people responded when I set a new course record, but when my records are bitten - it's a great stimulation for me to perform much better.”

Recent location: Most of the year, Arkhipova lives in Ufa. She also sometimes trains in Kyrgyzstan (Kyrgyz Republic), where she was born, and where family still lives, with an altitude-training area located in Cholpon-Ata. After competitions, “I spend about 2 weeks on the Issyk Kul Lake to recover and get some rest. This is [a] gorgeous lake with incredible nature around.”

Diet since Baltimore: “I stick to my usual personal diet. It’s exclusive to every athlete and quite complicated nutrition plan.”

Extra: "In my passport my name was spelled in the strangest way “Iuliia” which causes misspelling problems all the time, really it was meant simply [as] Julia."

About these posts: We'll be taking a look at the half-dozen most recent marathon winners as the Under Armour Baltimore Running Festival approaches. Exercists will be showing live blog posts and tweets during all Saturday running festival events, with expanded coverage in the baltimoresun.com marathon section. Check back on the blog frequently for updated Baltimore marathon news.

Posted by Patrick Maynard at 8:05 PM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Recent winners, Running
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Name: Alfonsi Kibor Yatich

Gender: Male

Won in: 2009

Running Baltimore marathon in 2010: Yes.

What he remembers: “Baltimore is a special race for me, since it is my first marathon to win. I love the organization of the race as a whole.”

What the future holds: In the near term, Yatich would like to “run faster and win more marathon races. This will enable me to take care of my immediate family and then to my extended family and the community around me.”

In free time these days: Leisure activity includes corn, vegetable and potato gardening. Also, “I like reading and helping other people.”

On broken records: “I consider breaking a record as a success to a challenge; on the other hand if other people break my record, I do honor it graciously and try to challenge it again if possible.”

Recent location: Yatich lives and trains most of the time in Eldama Ravine, Rift Valley. That state is also home to the Baringo County area where he was born.

Diet since Baltimore: Yatich says he eats the same type of food he has always eaten: vegetables, carbohydrates and a little amount of meat.

Extra: Some listings show Yatich as “Alphonce Yatich.”

About these posts: We'll be taking a look at the half-dozen most recent marathon winners as the Under Armour Baltimore Running Festival approaches. Exercists will be showing live blog posts and tweets during all Saturday running festival events, with expanded coverage in the baltimoresun.com marathon section. Check back on the blog frequently for updated Baltimore marathon news.

Posted by Patrick Maynard at 4:45 PM | Permalink | Comments (0)
Categories: Recent winners
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Name: Maria Portilla

Gender: Female

Won in: 2008

Running Baltimore marathon in 2010: No.

 What she remembers: Portilla says she remembers the whole course well, but particularly recalls miles 21 and 22. She said the course had a helpful grade. “It was a little bit down ... down ... the course for me was perfect.”

In free time these days: Portilla spoke with the Sun from New Mexico, where she was learning about her nonrunning profession: ceramic painting. She says she has a small ceramic business.

On broken records: “I have to help the younger people,” Portilla says, because “I'd like to see -- some day -- these people run like me or better.”

Recent location: Time is split between New Mexico and Peru.

Diet since Baltimore: While Portilla had surgery years ago, she says that the effects have died down, and eating is not a problem.

Extra: Portilla says the economy strongly effects professional runners, just like everyone else, with sponsors showing more interest in Peruvian athletes now that the economy is better. “Not to lie, I'm getting almost 40 years old, I have an injury -- it's very sad because when I was [younger and] running, they did not want to support us.” She says she's happy about the possibility of even faster Peruvian runners emerging, however.

About these posts: We'll be taking a look at the half-dozen most recent marathon winners as the Under Armour Baltimore Running Festival approaches. Exercists will be showing live blog posts and tweets during all Saturday running festival events, with expanded coverage in the baltimoresun.com marathon section. Check back on the blog frequently for updated Baltimore marathon news.

Posted by Patrick Maynard at 2:04 PM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Recent winners, Running
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Name: Julius Kipyego Keter

Gender: Male

Won in: 2008

Running Baltimore marathon in 2010: Yes. What he remembers: Keter, having contended on the course twice, considers miles 11 to 15 to be difficult, recalling strong winds from the water. In free time these days: The 21-year-old is studying French, Spanish, Italian and German. (Unsurprisingly, Keter also speaks faster English than many elite runners.) In remaining free time, he coaches young Mexican athletes and plays video games. On broken records: Keter's 2008 course record of 2:11:56, which bested John Itati's old mark, has not yet been broken. He returns to defend it this year. Recent location: Most of the runner's current training is in Mexico, where he has been working out at altitude. In an e-mailed follow-up to his telephone interview, Keter stated that he often visits Kenya to see his family and check up on a school funded by his winnings. Diet since Baltimore: Since last year, Kipyego's meal plan has changed slightly. It includes “lots of carbohydrates, proteins ... a lot of juices and fruits.” Extra: Last year, Keter was competing for first for most of the race before falling off around mile 20, ultimately dropping out of the race. He says he was unprepared for the hills and valleys that year -- something that he hopes his training in Mexico will help combat.

About these posts: We'll be taking a look at the half-dozen most recent marathon winners as the Under Armour Baltimore Running Festival approaches. Exercists will be showing live blog posts and tweets during all Saturday running festival events, with expanded coverage in the baltimoresun.com marathon section. Check back on the blog frequently for updated Baltimore marathon news.

Read about upcoming fitness events | Follow @exercists on twitter

Posted by Patrick Maynard at 2:02 PM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Recent winners, Running
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As promised, here are more tips for runners who will be taking on their first race. Today's tips come from veteran runner Andy Green:

Know the course: The best thing to do is to incorporate runs along the marathon route into your training, but if it’s too late for that, at least try to drive the course before race day. The first time I ran the Baltimore Marathon, well-meaning people kept yelling, “Last hill! Last hill!” as I staggered upward. Having run the route before, I knew it wasn’t, but I have to think it was pretty dispiriting for people who heard that and were then surprised to discover there was plenty more uphill to go. If you’re coming in from out of town, it’s likely impossible for you to see much of the course before race day, but you can at least study the course map in advance so you have an idea of what sights to look forward to on the route, and to develop a plan for Gu, Gatorade, water, etc.

Don’t stress about your time: You may have a goal in mind, or even just a vague idea of how long you think a marathon should take, but try not to worry too much about it while you’re out on the course. Take it easy. Don’t try to push yourself and, above all, don’t try to make up for a slow start. This is your first marathon, so you’re setting a PR no matter what.

Walk through the water stops: Olympians may look cool when they down some water, pour the rest on their heads, crush the cups and throw them to the side without breaking stride. The rest of us are better served by walking through the water stops. That way you have a better chance of actually drinking something, and it gives your legs a break. Any time you lose in the process you’ll probably gain back by being fresher and better hydrated. Besides, you’re not worrying about your time, remember?

 You can read yesterday's tips from Sun reporter and marathoner Liz F. Kay here.

Posted by Anica Butler at 9:30 AM | Permalink | Comments (2)
Categories: Baltimore Running Festival
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Just in case you didn't see them in the paper this morning, we've been running marathon-related stories leading up to the big day.

This story by Kevin Van Valkenburg addresses the sad fact that each year, people die while running a marathon. According to Kevin's story, marathon running is no dangerous than any other sport, but there are precautions runners should take.

And this piece by sports reporter Mike Klingaman profiles 5 people who've run the Baltimore Marathon every year of its 10 year existence. 

Enjoy!

Posted by Anica Butler at 6:30 AM | Permalink | Comments (0)
Categories: Baltimore Running Festival
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Fall is almost perfect for a walk, run, hike, skate -- just keep moving -- on a trail, where you can see the foliage change color and the temperatures are moderate. I say "almost" because biting and stinging insects still want a piece of you. Some advice:

Wear light-colored clothing. It's easier to see insects that land on your clothes. Cover as much skin as you comfortably can, tucking in pant-leg bottoms, having sleeves fit snugly at the wrist, etc. Obviously, if you're running, you'll probably want to be less covered, but we're beginners here, so we'll move more slowly and be more covered.

Some tips from Dr. Mark Landrum, chief of infectious diseases at Howard County General Hospital:

Watch out for ticks. Lyme disease gets publicity, but the tick has to be attached for at least a day to get you sick. "If it's less than 24 hours, there's no real risk," he says. Far less common, but potentially very serious, are tick-borne bacterial diseases are in the ehrlichia family. Sometimes a black dot appears at the bite site a week or so after the bite, and often there are flu-like symptoms to go along with what's called "Spotless Rocky Mountain
Spotted Fever." Ehrlichiosis is detectable through a blood test and responds to antiobiotics, he says. Online reports say ehrlichiosis can be, but is not usually, life-threatening.

Most important: Check your clothing, your body and your fitness companion for insects. "If you find attached tick, the most important thing to do is give a call to your physician," Dr. Landrum says. Some may suggest a preventive dose of antibiotics.

Watch out for mosquitoes. The good news is that doctors don't see as much West Nile virus as they did a few years ago, he says. But it's better not to get bitten and scratch.

Stay out of tall grasses, brush and overhanging branches, he says. Stick to the trails. If you're on a broad, paved trail, like the B&A Trail Park, there's less in the insect department to worry about than at woodsy Patapsco Park. Know your trail and insect repellents. You may need none or hardly any in a wide-open, fairly dry area.

Apply repellent before you go and keep it with you. He recommends a product with a low concentration of DEET to last a few hours. I tried a high concentration in a towelette and it took my nail polish right off, and yes, I know there have been some health concerns about pouring on DEET. You also can use a permethrin-based repellent on clothes, and you can buy permethrin-treated clothing, Dr. Landrum says. I've gone with the "natural" and permethrin repellents. The bottom line for me: They all stink, and they all sort-of work, and you have to know if and when to reapply. I usually put more on the sides of my shoes -- the non-canvas part. Other suggestions?

Posted by Andrea Siegel at 6:00 AM | Permalink | Comments (3)
Categories: Newbies, Outdoors, Running
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Last year, I asked two of my colleagues to put together a list of advice for first-time marathoners. Although, these thoughtful tips from marathon veterans Liz F. Kay and Andy Green are useful for half-marathoners and 5-k runners as well. I'll post Andy's tips tomorrow.

Here are Liz Kay's suggestions:

I had already won the most important race of the day long before I took a single step in the Philadelphia Marathon last year.

Minutes before I crossed the starting line, I successfully made it to the front of the throng of runners waiting to use the port-a-potties.

 This need to use the facilities added some unexpected excitement to that first marathon — my first race since gym class — but thankfully I had been advised to allot enough time before the race got underway for just such a situation.

 Here are some more tips that experienced runners shared with me before my inaugural athletic event:

Don’t do anything new: Use your training runs to determine what kind of routine works best for you, and try to mimic those conditions on the day of the race.

Your first race is not the time to break out new clothes or to taste-test some new energy bars. You don’t want to discover at mile 11 or 20 that the seams on your new shorts cut into your skin or that your digestive system protests against a certain brand of energy gels. Instead, practice with different forms of nutrition while training so you know how your system will respond.

The same thing applies to your routine the night before a race. Again, test out different meals before your training runs, and the day before your long run, eat what you normally would — hopefully a balanced meal with some protein, carbohydrates and of course some vegetation. Not too much, however (remember the digestive system factor).

Don’t take ibuprofen. Talk to your doctor about any medication you’re taking regularly, but the experts seem to agree that non-steroidal anti-inflammatory drugs will overstress your system and may actually slow muscle healing.

Posted by Anica Butler at 7:05 PM | Permalink | Comments (3)
Categories: Baltimore Running Festival, Philadelphia
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Today's weather reminds me that we are in the middle of cyclocross season, when hard core riders embrace the changing weather and get dirty.

Cyclocross racing has been described as mountain bike racing on road bikes but it is much more complicated than that. The bikes usually have narrow knobby tires, cantilever brakes and frames with more clearance for wider tires and mud.

The sport actually came into its own long before mountain bikes were invented. One account says cyclocross started in France at the end of the 19th century by a soldier who rode his bicycle over the rough terrain and obstacles to maintain fitness during the winter months.

The races consist of multiple laps over a short course for a specified period of time. The course is usually a mix of grass fields, dirt roads, sand, some mud or stream crossings and several forced dismounts.

Because of the demands of jumping on and off the bike and racing all-out over varied terrain for 30-60 minutes, cyclocross is great sport for aerobic fitness.

The short course format also makes it a great spectator sport. Over the next couple of weekends there several opportunities to check out the action.

This weekend Mid-Atlantic Cross series continues with Granogue Cross near Newark, Delaware. On October 24, the fifth race in the MAMBRA Cross series, DCCX takes place in Washington at the Armed Forces Retirement Home.

If you need any more inspiration to try cyclocross, check out the beautifully shot photo essay online at Bicycling Magazine.

Photos from last month's Charm City Cross in Druid Hill Park. Jerry Jackson/Baltimore Sun

Posted by Jerry Jackson at 6:45 PM | Permalink | Comments (0)
Categories: Bicycling
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Name: John Itati

Gender: Male

Won in: 2007, 2004

Running Baltimore marathon in 2010: No.

What he remembers: The speed. He ran a 2:14 in Baltimore, which stood for years as the course record.

In free time: When at home, Itati tends a small farm.

On broken records: At 36, Itati has been complementing his running with mentoring work for awhile now, instructing and acting as an example for other runners. As for having the best time, “it comes and goes.”

Location: Currently living in Kenya, Itati hopes to be in America next March, leading toward a possible Baltimore appearance in 2011.

Diet since Baltimore: Corn meal, honey and beans are the staples Itati relies on most.

Extra: Itati and Asiba shared a Pennsylvania training site, coach and promotions manager at the time of their 2007 wins.

About these posts: We'll be taking a look at the half-dozen most recent marathon winners as the Under Armour Baltimore Running Festival approaches. The Exercists blog will be showing live blog posts and tweets during all Saturday running festival events, with expanded coverage in the baltimoresun.com marathon section. Check back on the blog frequently for updated Baltimore marathon news.

Posted by Patrick Maynard at 3:05 PM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Recent winners, Running
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Name: Gladys Asiba

Gender: Female

Won in: 2007

Running Baltimore marathon in 2010: No.

What she remembers: The finish.

In free time these days: At 33, Asiba recently gave birth, so free time is short -- especially considering that she's actively working on getting back into shape for a possible Olympic run in 2012. “Since I'm doing my training, it's been good looking to the future,” she says. “You can feel the way my body's responding.”

Recent location: Kenya. Asiba grew up in Kisii Land, then moved to Nairobi, where she has lived and trained since 1994.

Diet since Baltimore: “Right now, I can take rice, with beans and some fruit,” Asiba said during a midday interview last Thursday. “When I come from training, I have to take something.” Lunch is usually rice and beans, with occasional meat. Dinner is frequently bread, meat, and greens, along with fruit sometimes.

Extra: Asiba says her training group is widely dispersed, with runners in Kenya, Germany, Canada and the United States. and that her main coach is not always available on-site.

About these posts: We'll be taking a look at the half-dozen most recent marathon winners as the Under Armour Baltimore Running Festival approaches. Exercists will be showing live blog posts and tweets during all Saturday running festival events, with expanded coverage in the baltimoresun.com marathon section. Check back on the blog frequently for updated Baltimore marathon news.

Posted by Patrick Maynard at 12:53 PM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Recent winners, Running
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Marathon packet pickup at M&T Bank Stadium starts in about 5 minutes, then goes through 9 tonight, repeating the same schedule on Friday.

This officially begins the Under Armour Baltimore Running Festival, though things don't really pick up until Friday afternoon.

A full schedule of the expo and races is available in the festival's FAQ.

Posted by Patrick Maynard at 9:55 AM | Permalink | Comments (0)
Categories: Baltimore Running Festival
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Baltimore Sun file photo

Walking regularly may help to delay memory loss, according to an article in today's Guardian that cites newly published American research done in Pittsburgh. (Got that?)

The paper manages to bring itself into the story as well. From the Guardian article:

The data lends statistical authority to anecdotal findings, including the legendary perambulations of Alfred Wainwright, Benny Rothman and the Guardian's Harry Griffin.

Although very different in character – a grump, a communist warrior and an ex-brigadier – they lived for a combined total of 268 years thanks, in their own estimation, to lives spent largely on foot and outdoors.

Apparently, nine miles per week -- about 72 Pittsburgh city blocks -- was the optimum distance for study participants, with negligible brain benefit for additional mileage beyond that level.

Read the whole article here >>

Posted by Patrick Maynard at 8:36 AM | Permalink | Comments (1)
Categories: Walking
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For all of you running the marathon this weekend, here's a funny little video. I don't need to run the marathon to feel like this. My interval instructor does this to me on a weekly basis.

Posted by Leeann Adams at 3:00 PM | Permalink | Comments (1)
Categories: Baltimore Running Festival, Running
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The Frederick News Post is reporting that there may not be a marathon in Frederick next year, though the organizer of the race said there will still be a Frederick Running Festival.

Lee Corrigan, of Corrigan sports, which also organizes the Baltimore Running Festival in addition the the Frederick event, told the paper that the marathon is a much more expensive race to put on than the half and the 5k. Sounds like it's much less popular, too.

Here's some of the story:

In this year's marathon, 729 people completed the distance and 800 people took part in four-person marathon team relays. The most popular event was the half-marathon, which 2,629 runners completed.

The 5K race, which takes place the evening before the marathon and half-marathon, had 816 finishers this year.

Corrigan said race organizers will consider whether to scrap the marathon and may also consider changing the race from Sunday to Saturday.

Click here to read the rest of the Frederick News Post's story. 

*Thanks to Patrick for spotting the story!

Posted by Anica Butler at 12:00 PM | Permalink | Comments (12)
Categories: Running
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Over at the Getting There blog, Mike Dresser has listed road closures for Saturday.

So, if you're not planning to run in Saturday's Baltimore Running Festival, or are hoping to watch the race, you should check it out.

Posted by Anica Butler at 3:35 PM | Permalink | Comments (2)
Categories: Baltimore Running Festival
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Each week a nutritionist from the University of Maryland Medical Center will provide a post on nutrition topics. Have questions or ideas for future topics? Email healthsci@baltsun.com. This week, Shanti Lewis, RD, CNSD, CSP, weighs in on what to eat before, during and after the Baltimore Running Festival.

The Baltimore Running Festival kicks off Sunday Saturday with a marathon, half marathon, relay race, 5K and kids' race. Nutrition plays a key role in optimizing performance on race day. It is critical to track how you hydrate, fuel and recover as you train to perform your best, especially if you are running the marathon.

In the days prior to the race, make sure you keep your tank full. One of the most important eating habits of a person training for a marathon is to eat balanced meals containing grains, protein, fruit/vegetables and a small amount of fat every three to four hours in the weeks before the race. Hydration, adequate nutrition before and during the race day, and a recovery meal are essential to performing your best on race day.

The following tips will help you prepare as the marathon and half marathon approach.

Hydrate, Morning, Noon, and Night

Drink only plain water if exercising less than 60 minutes per day 

Use sports drinks (containing water, carbohydrate, and sodium) only if exercising more than 60 minutes

Drink 2 cups of water 1-2 hours before your run

Drink 6-12 oz of water every 15-20 minutes during your run

Weigh yourself before and after a run and drink 2-3 cups of water for every pound lost 

After a long run or race, continue to drink fluids until urine is almost clear 

Carry a water bottle with you everywhere 

Monitor for signs of dehydration while you train, such as thirst, weakness, dizziness, lack of coordination, muscle cramps and nausea/vomiting

Dinner before the Race

Limit alcohol, sodium and caffeine

Aim for drinking 2 cups of water per hour

Try a high carbohydrate dinner to spare muscle glycogen

Avoid high fiber and high fat foods since they are harder to digest

Choose foods that are low fat and low fiber

Some examples of dinner foods could include pasta with a tomato-based sauce, rice and vegetable stir-fry with a small amount of lean meat, grilled vegetable sandwich or sushi rolls.

Know the Buzz about Caffeine

Caffeine may help with you perform at a higher intensity 

Limited studies show that caffeine causes dehydration 

Stick with a moderate does of caffeine 70-210 mg (approximately one cup of coffee) an hour prior to exercise to enhance performance

Maintain Energy Levels during the Race

Aim for mostly simple carbohydrate, such as sports drinks, energy gels, jelly beans 

Use trial and error to find out what is well tolerated and easily digestible for you

Avoid drinks or food that has fructose as the first ingredient 

Choose sports drinks containing water, sugar (7 percent), sodium and potassium

Avoid drinking soda and juice

 Recovery Meals 

Optimal recovery and repair is within the first 4-6 hours after the race 

Consume a high carbohydrate beverage (i.e. Gatorade) within 15 minutes post-race

Try a high carbohydrate snack with a little protein, such as crackers and low fat string cheese within 2 hours post-race 

4 hours post-race- eat a high carbohydrate meal with moderate amount of protein, such as spaghetti with lean ground beef, rice and chicken 

Choose simple carbohydrates to maximize muscle glycogen stores 

Drink fluids until urine is clear or a pale yellow

You can check out www.runnersworld.com and www.active.com/running for more information about different races, training tips, nutrition advice, etc.

Tell us your favorite marathon training foods in the comments.

References: Burkle, L. Preparation for Competition. In: Burke L, Dean V. eds. Clinical Sports Nutrition. McGraw-Hill Companies, Australia, 2006; 355-384. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, JADA 2009; 109: 509-527.

Posted by Kim Walker at 12:00 PM | Permalink | Comments (1)
Categories: Baltimore Running Festival, Nutrition
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Yesterday morning I woke up in a panic. I'd dreamed that it was race day, but I'd failed to get my clothes & shoes & other stuff together the night before, so a frenzied rush ensued, which included a lot of running up and down the stairs of my house.

Once I finally arrived at the race in my dream, I couldn't find the starting line. I woke up at the point I was looking at my watch and realizing the race was just about to start. Without me.

In real life, I am really excited to be running my first half-marathon this weekend in the Baltimore Running Festival. In fact, I kinda wish it was tomorrow instead of Saturday! But I guess that somewhere in my psyche, I'm a little nervous about being prepared. 

In recognition of that, I'll be posting some last-minute tips throughout the rest of the week. So, if you're running this weekend, let me know if there's anything you'd like to know or anything you're feeling nervous about. If you send me your last-minute race questions, I'll do my best to get them answered by experts (not me!).

Check back around noon: We'll have a post from a University of Maryland Medical Center nutritionist on race-day fueling. She also discusses what and how we should be eating in the days leading up to the race. There are even tips for 5-k'ers.

Posted by Anica Butler at 10:41 AM | Permalink | Comments (0)
Categories: Baltimore Running Festival, City of Baltimore, Events, Running
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Andrea wrote Monday evening about a walker on the B&A trail who was robbed late at night. (A suspect has been caught.)

It was interesting to compare the comments on that story with the thoughts Exercist readers expressed regarding after-dark runs.

To be honest, I found the comments more similar than I had expected. As the person who staffed our old comment-approval system before it was upgraded, I generally find blog comments to be both more positive and more thoughtful than comments on the newspaper site at large. That doesn't seem to be the case here, as I was happy to see productive dialogue in both places.

Posted by Patrick Maynard at 10:28 AM | Permalink | Comments (0)
Categories: Bicycling, Running, Safety, Walking
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Rob Vigorito, race director of the Columbia Triathlon and several other local events was seriously injured in a bicycle accident Wednesday in Kona, Hawaii.

Vigorito struck a vehicle that had turned in front of him while he was training for Saturday's Ironman World Championship.

More from The Columbia Flier.

Posted by Jerry Jackson at 5:18 PM | Permalink | Comments (0)
Categories: Bicycling, Triathlon
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Chasing Legends, a feature length documentary following the HTC-Columbia Team through the 2009 Tour De France will be shown Thursday night at 7 P.M. at MICA's Falvey Hall, 1300 W. Mount Royal Ave.

Tickets can be purchased here.

Chris Eatough, Ellicott City resident and six-time world champion mountain biker, will be in attendance. Eatough was the star of Gripped Films documentary, 24 Solo.

Posted by Jerry Jackson at 4:17 PM | Permalink | Comments (0)
Categories: Bicycling
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Elite marathoner Deena Kastor, who recently decided to drop plans for an attempt at a New York City Marathon win, is still hoping to be back in shape in time to run at London's 2012 Olympics, NBC has reported. Kastor's pregnancy will reduce her training window significantly, but she states that she expects the pressure to help her. In the interview, Kastor confirms that the baby is expected to be a girl.

As another NBC piece notes, Kastor is part of a string of elite marathoners taking time for births. On September 25, Kara Goucher had a baby boy, while Paula Radcliffe gave birth to a son on the 29th.

Posted by Patrick Maynard at 3:40 PM | Permalink | Comments (0)
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As a follow-up to my weekly on-foot event list, here's some more stuff: Merritt has a whole month of activities centered around exercise and fundraising.

Read the press release about their plans here.

Posted by Patrick Maynard at 3:35 PM | Permalink | Comments (0)
Categories: Events
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As promised, the weather was great Saturday for the 22nd annual Seagull Century. More than 8,100 bicyclists gathered in Salisbury to pedal the bike-friendly terrain of Maryland's eastern shore.

My wife, Karen, and son, Daniel, joined me on the 100-kilometer route through Princess Anne. It was the first ride of this distance for both of them and I figured the Seagull would be more forgiving than the rolling hills on our side of the bay. It would also be the longest distance I had ridden the tandem.

As this was a show-and-go ride we didn't have to get to the start at the crack of dawn. It was 60-degrees at 8 A.M. when we rolled out of Salisbury and we were able to leave our jackets in the car.

About two miles down the road we hit the biggest hill we would see all day, the bridge over the Salisbury Bypass. From the top of this twenty-foot climb we could see a seemingly endless line of bikers on the road ahead of us.

The crowd thinned a bit a few miles down the road when our route split from the traditional 100-mile route. Still we were probably no more than 30-yards from another cyclist the entire ride. Riders had three routes to choose from: the traditional 100-mile route to Assateague, a 100-kilometer route through Princess Anne, and a new 100-mile route through Snow Hill.

We made it to the Washington High School rest stop in a little over an hour and stopped just long enough to fill water bottles and grab some fig newtons and orange slices. Back on the bike, we picked up the pace a bit and got into a small group that led us to the rest stop at Nassawango Golf Course.

I had skipped the Nassawango stop in previous years because it comes fairly early in the Assateague route. But, at 41.5 miles on the metric route, it was a great place to stop for an early lunch. The rest stop was stocked with the usual fare - bananas, fig newtons, orange slices, peanut butter and bagels. They also had pie and ice cream. Karen and I bought burgers outside the clubhouse and Daniel got ice cream. We ate and stretched in the grass on the bank of the Pokomoke River.

Soon after leaving the golf course, the route turned back toward Salisbury... and right into the wind. For the final ten miles we took turns leading and providing a break from the wind for each other. After crossing back over the bypass, Karen decided she had enough left in her legs for a race to the finish. We crossed the line together, Daniel's hands in the air and a grin on his face. Next year he wants to do the full century.

 2010 Seagull Century - By the Numbers

 • Thirty-eight states were represented as well as Canada and the U.S. Virgin Islands.

 • Riders ranged in age from 6 to 80.

 • More than 200 cyclists were riding with teams to raise money for heath concerns including Leukemia & Lymphoma Society’s Team in Training, Alzheimer’s Association ALZ Stars and the American Cancer Society’s DetermiNation.

 • Staging the event happened with the help of more than 300 campus and community volunteers.

 • More than $100,000 was raised for the local chapter of Habitat for Humanity, one of the many community and campus programs the Century supports.

 • $2.5 million – Estimated annual economic impact on the Lower Eastern Shore, according to SU’s Perdue School of Business.

 • The first Sea Gull Century in 1989 had 68 riders.

Posted by Jerry Jackson at 1:30 PM | Permalink | Comments (6)
Categories: Bicycling
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By default, I make an effort to list all advertised, Maryland-based running and walking events that are open to the general public within a given week, usually posting most listings on Mondays.

How to submit an event

If you want to highlight a race outside of Maryland (or just want to make sure your race is included), please use the red "Submit an event" link below AFTER reading the rest of this paragraph. To be included on my lists, the submission must be made at least two weeks before the event, and it must include at least one of the following words/phrases in the title field: "5K," "10K," "mile," "miler," "run," "walk" or "race."

Upload race photos | Submit an event

Posted by Patrick Maynard at 11:27 AM | Permalink | Comments (0)
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For me, one of the most pleasant surprises online within the last year was Google’s expansion of pedestrian-friendly options.

Offering transit information to a handful of cities for years, Google’s mapping service wasn’t doing a terrible job before. But with the full implementation of the biking and walking buttons, Google has recently created something that is useful not only for finding a bus or train, but for actually getting to a destination once the vehicle stops. As a bonus, it’s not as creepy as Street View.

The pedestrian service seems to recognize “recreational” options pretty well too. I only had to do a couple tweaks to get a recent run mapped onto the gorgeous Gwynns Falls Trail. I’ve been less impressed with the bike tool, which until recently was missing a couple of local bike lanes. To their credit, Google’s staffers did a good job of correcting the error quickly when it was mentioned, but the incident makes me wonder what other routes might be missing, either from this tool or the transit options. As another example, a recent attempt at a simple, station-to-station light rail trip resulted in frustration, with Google continually trying to route me via bus.

How has your experience been with these tools? Does Google generally act reasonable and give good bike directions? Is it cranky about recognizing your favorite walking route? The opposite?

Posted by Patrick Maynard at 6:46 AM | Permalink | Comments (0)
Categories: Bicycling, Walking
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What's officially labeled as the Under Armour Baltimore Running Festival will remain just that: An Under Armour-sponsored event.

Read all about the sponsorship over at  Picture of Health >>.

Posted by Patrick Maynard at 12:46 PM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Events, Running, Under Armour
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Baltimore Mayor Stephanie Rawlings-Blake will sign two bills today that will help make Baltimore even more bike friendly.

One bill mandates that storm drain grates that run parallel to traffic be replaced with bicycle-safe grates that run perpendicular to the roadway and won't catch a bicycle's front wheel.

The other measure imposes a $75 fine for motorists that park in a bicycle lane. The website MyBikeLane.com, in which users document bike lane infractions worldwide, shows that St. Paul Street near Penn Station is Baltimore's trouble spot.

Both bills are strides in the right direction. The next step, it would seem, would be to improve the conditions of some of the existing bike lanes. Baltimore has 58 miles of bike lanes and most are in great shape. But, as anyone who drives in Baltimore knows, some streets are in need of major repair. Too often, the bike lanes mirror the road conditions, yet few commuter bikes have the suspension to absorb the bumps and potholes. Roland Avenue (pictured), between Cold Spring and Northern Parkway is a primary corridor for many cyclists heading into and out of the city. It is also has one of the worst surfaces for biking on anything other than a mountain bike.

There are more out there. What is the worst stretch of your bike lane? And please, if you have a favorite bike lane, let me know about that one also.

Posted by Jerry Jackson at 11:00 AM | Permalink | Comments (0)
Categories: Bicycling, City of Baltimore
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Philip Caroom is an Anne Arundel County Circuit Court judge and he’s always running, but not for office. He went from being a couch potato to serious runner more than 10 years ago in part so he could feed his milkshake addiction. Training came via a get-started program of the Annapolis Striders. He runs most days, then pours it on for marathon training. He does at least one, often two, marathons a year. I asked him about his training and for a few pointers, and here’s what he told me:

About his routine training: "My theory is that it’s easier to be in shape to run a marathon year-round that not be in shape to run a marathon. If you stay in shape so that you can run 15 miles, it’s easier to train to run a marathon."

About having a sedentary job: "Occasionally, if I’m dictating, I will stand up and pace a little bit. Occasionally, on breaks, I do stretches." Sometimes, he runs home from the courthouse in Annapolis, which is about 7 miles away in the Cape St. Claire area. (For security reasons, judges don’t say exactly where they live.) Other activities: yoga (various types), swimming, hiking, gardening.

If he’s not in training? He does 15 to 20 miles a week, with a 3 to 5 mile run some weekdays, then a long run on either Saturday or Sunday. If he’s pre-marathon, it’s 20 to 30 miles a week, with runs closer to 5 miles on weekday, on terrain with more hills, and a longer run on the weekend. He is, however, looking to cut his best marathon time of 4 hours 12 minutes to under 4 hours. He doesn’t say exactly where he runs (security, again!), but we know he runs on pavement and on trails because ...

Best tip? "My best tip for trail runners involves how not to get pebbles in your shoe. I attract more pebbles in my shoe than anyone. There is a product, dirtygirlgaiters.com, it’s like a stretch bathing suit fabric that hooks into the front and on the back of your shoe ... pebbles cannot get in."

Posted by Andrea Siegel at 6:00 AM | Permalink | Comments (3)
Categories: Newbies
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It looks like the weather is going to be great for the 22nd annual Seagull Century this Saturday. According to the Weather Channel it will be a chilly start, but sunny with a high of 78-degrees later. This will be a lot more pleasant than when I did this ride four years ago in torrential rain and 30-mph winds.

With more than 8000 riders last year, Seagull easily ranks as the largest century ride in Maryland. Online registration has closed but there will be on-site registration at Salisbury University.

Coming up on Sunday, October 17, is the 5th annual Save-A-Limb Ride starting from Oregon Ridge Park in Cockeysville. The ride is a fund raiser for the Save-A-Limb Fund which helps people struggling with a limb or joint deformity. The top fund raising team will start the metric century with pro cyclist Christian Vande Velde.

 If you like climbing, the Black Bear Century on October 16th features 9800 feet of elevation gain over 100 miles. The ride starts in Delaware Water Gap, PA.

Posted by Jerry Jackson at 6:21 AM | Permalink | Comments (0)
Categories: Bicycling
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Most days, I set my alarm for 5:23 a.m. (Getting up at 5:23 seems so much better than getting up at 5:20.) In the summer, it's a great time to run. It beats heading out in the afternoon when the temperature is hovering near 95 degrees. As a native Minnesotan, I have a low tolerance for heat. Just when the temps start to dip, so does the amount of sunlight.

Now if I'm out the door at 6 a.m., it's still dark. I run through residential neighborhoods in the city. I hardly ever see anyone at that hour. Even the dog walkers seem to sleep in.

In the past few weeks, I have skipped my morning runs. It makes me uneasy to run in the dark with no one around. Not just because I am more likely to fall into a pothole that I can't see or trip over a fallen tree branch, but because I'm a woman running alone in the dark.

Am I just being paranoid or practical?

Posted by Leeann Adams at 4:00 PM | Permalink | Comments (9)
Categories: City of Baltimore, Running
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The L.A. Times has reviewed the book "The Problem With Weight Is NOT Losing It," which apparently features a camel, llama and alpaca on the cover, somewhat baffling the reviewer.

But the reviewer finally discerns that "The book's premise is that we can learn how to keep weight off (the hard part of dieting) by what we know from relating and working with animals."

Interesting. At the very least, it sounds like a different approach to the typical diet book.

Posted by Anica Butler at 12:05 PM | Permalink | Comments (1)
Categories: Diet
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Under Armour, the primary sponsor of next week's downtown running festival, has lost teenagers' attention a bit, according to work done by investment bank Piper Jaffray.

Despite a small slide in shoe reputation rankings for teens -- from 18% brand preference last fall to 16% -- the South Baltimore company remains in second place, behind Nike, according to the report.

Posted by Patrick Maynard at 11:55 AM | Permalink | Comments (0)
Categories: Apparel, Baltimore Running Festival, Under Armour
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Left to right, Hannah Rhea, 9, 4th grade, (obscured) Ellie Rhea, 7, 2nd grade, Caroline Zappas, 9, 4th grade, Clifton Rhea, and Amelia Rhea, 5, kindergarten, walk to Stoneleigh Elementary School during International Walk to School Week.

I can't claim to have walked to school recently, as I have no children, but I've been occasionally biking/running/walking to work. (There will be some how-to posts on those topics in the future.) Did anyone take part in today's international event? How did it go? Any surprises?

Posted by Patrick Maynard at 7:26 AM | Permalink | Comments (0)
Categories: Walking
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Yesterday I received an e-mail for what sounds like a fun idea for a race, playing off Sunday's date of 10/10/10. Here's the info:

Ten - Ten - Ten Run on 10/10/10

Well, someone had to have this crazy idea on short notice, so here it is:

Meet at Canton Waterfront Park across the street from DuBurns Arena between 8:30 and 9:30 AM on Sunday October 10, 2010 for a 10K run. The rules are as follows:
Distance: 10 Kilometers (6.2 miles)
Entry fee: $10.10 (bring the dime, since all change will be given in the coin of the realm, not bills!!!!!)
Free Entry: To all runners bringing a drivers license that proves that their birthday is 10/10/XXXX.
Starting time: Variable, you pick between 8:30 AM and whenever.
Winner(s): Runners finishing closest to 10:10:10 AM. If no runner finishes exactly at 10:10:10 AM, then the closest finisher to that time will be declared the winner. If two people are identically spaced on either side of the target finish time, then there will be two first prizes!
Winner -.10 + $10 + 10 x $10 bills
- If the winning time is within TEN seconds of the target (10:10:05 to 10:10:15) then the winner will also receive a Timex Ironman Watch.
- If the winning time is within 1.0 seconds of the target time (10:10:095 to 10:10:105) then the winner will also receive the brand newTimex GPS Speed /Distance system with an MSRP of $300.
-If the winning time registers to depart at exactly 9:07:00 AM and maintains a 10:10 pace to finish at exactly 10:10:10, then in addition to the ten cents plus $10 + 10 x $10 bills, Timex Ironman Watch, and Timex GPS system, that person will also receive a free pair of shoes from the Falls Road Running Store.
Rules: ABSOLUTELY NO WATCHES, HEADSETS, or ELECTRONIC DEVICES (iPHONE etc) of any kind. This is so you have to judge your pace based on your training year to date. No help from watches or smartphone apps.. Leave your electronic devices at home or in the car. Anyone wearing a watch, iPod, smartphone, GPS system or other potential timing aid will need to tag the device and leave it at the registration TENt. Determine the time

Race day registration only. Maps and water on the course. If planning to come, please rsvp a heads up to baltimorerunning@yahoo.com so we have plenty of refreshments for all.

Posted by Anica Butler at 2:36 PM | Permalink | Comments (1)
Categories: Running
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Each week the University of Maryland Medical Center will provide a post on nutrition topics. Have nutrition questions or ideas for future topics? Email healthsci@baltsun.com. This week, Karen Kolowski, RD, CNSD, LDN, weighs in on healthy lunches.

As you start to plan healthy school lunches for your children, let those good habits carry over into your own workday lunch. If you do a little planning, there won't be any scrambling to make lunch  in the morning.

Get Creative

How can you plan a winning lunch that won't end up being tossed for the donut tray in the snack room? First, start with making selections from at least three different food groups. Choices include: fruits, vegetables, dairy, (whole) grains, meats, beans, fish and nuts. Then play with the appearance, orange rings rather than slices, carrot circles instead of plain sticks or melon balls ... get creative and have fun!

Fun Finger Foods

Fun finger foods are favorites as well as classics with a twist. Mini carrots, baby corn and sugar snap peas are more fun when packed with hummus. Fruit cut up into cubes with yogurt can be a sweet dessert for any time of the year. Making "sushi" will make you the hit of the lunch table. Avocado, almond butter or cucumber rolled up in whole-wheat tortilla cut into bite sized pieces will be gobbled up. Hard-boiled eggs, grape tomatoes and blueberries are quick mouth poppers and smile makers as well. Think mini, such as muffins (homemade with the children's help) and bagels.

Don't Lose it: Use it

Don't forget about leftovers and hot meals. Buying a stylish yet sturdy thermos can help you eat healthy and warm meals throughout the cold months. Soup with whole wheat crackers or chili with a baggie full of low-fat cheddar cheese can both be winners. It's best if the soup is homemade, possibly from weekend leftovers, since it is usually lower in salt. Pre-packaged individual soups not only create more waste with a bigger carbon footprint, but usually have more salt content than homemade soup. You can also use your favorite dinner meal warmed up and stored in a thermos to make sure the food does not go in the trash.

Sip Happy

Don't forget the drinks to stay hydrated. Limiting sugar intake is important for both kids and parents. Low fat milk, water with sugar-free flavorings (if needed) and 100 percent fruit juice are all good choices. Avoid soda.

Make the Effort

So, remember to think before you pack that lunch! Small changes and a little prep-work will pay off. All that great food will reward your's and your kids' bodies with more energy, stronger bones and muscles, and increased brain power.

What are your lunch tricks? Share them in the comments.

Posted by Kim Walker at 12:00 PM | Permalink | Comments (2)
Categories: Nutrition
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For those of us who are running in the Baltimore Running Festival, now is the time that we should be tapering our mileage and intensity in preparation for race day.

As I will be running my first half marathon this year, I've been reading all I can about the taper and what this means, so I thought I'd share some articles I've found. One interesting thing I've learned is that even those running the 5k should taper. (Wish I'd known that last year!)

Active.com has a very instructive how-to on tapering  that lays out plans for races of varying distance. This article from marathontraining.com is marathon specific. 

One of my favorite articles has been this Runner's World piece on the "Monster Month" - what we should be doing in the last month before the race. 

But it's not all about taking it easy.

Runner's World also has an article about "Getting Sharp: Race week workouts that give you an edge."

If you've found any good resources, please share! I've read that a lot of runners have a hard time taking it easy before the race. Personally, I'm looking forward to it!

Posted by Anica Butler at 6:30 AM | Permalink | Comments (0)
Categories: Baltimore Running Festival
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What I'm doing: Going down as a spectator to check out Bita's Run for Wellness.

Why: Everything I've seen leads me to believe it is a well-organized event that's likely to attract a big, interesting crowd.

What else I recommend: Vibrant Life 5K in Hagerstown, Little Bennett's Revenge in Derwood, Berg-Man Triathlon in South Germantown.

Other options: Celebrate Your Style 5K, Bowie Run for a Cause 5K, Marian House 5K run, Walk and Talk, SMHS Run for the Bathroom 8K, Race for the Ribbon 5K, Crop 5K, IMA World Health 5K Run/Walk for Haiti, Autumn Glory 5K Run & 2 Mile Walk, Arundel 5K and fun run/walk, Pink Ribbon 5K, Clemens Crossing Cougarthon 5K fun run, IOCC 5K Run/Walk, Riverfest 5K Run & 2 Mile Walk, Caribbean Sounds 5K Walk/Run 10K Race, Lightning Running Club YOUTH Cross Country 4K/3K/2K/1K, Ellen's Run 5K, 4 mile 5 hill run Legends of the Fall #3, Lower Potomac River Ten-Mile Run, Renie Amoss 5K Memorial Run/Walk, Dimes for Lyme's 5K & 1-mi

(Added later: 10.10.10 run)

What are you thinking about doing this weekend? Leave a comment, or upload last weekend's race photos here.

About this list: By default, I make an effort to list all advertised, publicly accessible Maryland running and walking events within the next week. If you want to highlight a race outside of Maryland (or just want to make sure your race is included), please send me an e-mail with the subject line “Race listings.” The message must include a direct link to your race’s webpage, and it must be submitted at least two weeks before the event.

Posted by baltimoresun.com at 3:33 PM | Permalink | Comments (0)
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The Baltimore Running Festival has sent out this message:

Later today we'll announce our final contest for the 2010 Under Armour Baltimore Running Festival. Today's contest will take place of tomorrow's Trivia Tuesday. We will not have any promotions next week (race week). Today's prizes will be 3 free entries to the 2011 Under Armour Baltimore Running Festival....stay tuned.

Posted by Patrick Maynard at 12:23 PM | Permalink | Comments (1)
Categories: Baltimore Running Festival, Events, Running
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Sunday's clouds and a steady breeze kept most of the 2000+ Tour du Port riders in light jackets and arm warmers but nobody seemed to mind too much. It was still a great day to be outside.

This was my first Tour du Port and I chose to ride the 40-mile route with my son, Daniel, on our tandem. I figured this would be a good shake down cruise for next weekend's Seagull Century.

I was somewhat skeptical coming into this ride as I tend to ride city streets only to get to and from work. I head to the smoother, better maintained roads in the county for rides of any distance.

I was pleasantly surprised. While there were some rough streets, there was nothing that our wider tandem tires couldn't handle. The route designers at One Less Car did a great job at keeping us out of heavy traffic and sent us through some pretty interesting areas. The industrial landscapes of Sparrows Point, the marshes of North Point and neighborhoods in Dundalk and Edgemere seemed much more fascinating when traveling at bicycle pace. 

Posted by Jerry Jackson at 5:53 PM | Permalink | Comments (0)
Categories: Bicycling, Events
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Any time an event involves Druid Hill Park's meandering back roads, there's bound to be some worry about navigation. The organizers of today's Falls Road 15K, in which I ran, took this into account: While the pre-race instructions were a little bit scary, those instructions got us thinking about directions, and the course was full of people pointing us along the way.

I have to admit that I'm quite biased toward this event, since it goes through some of the first areas my wife and I explored in Baltimore. It's also quite close for me: After I jogged the few blocks from my front door to the registration table, I didn't even feel fully warmed up.

That said, three water stops for a course of this length -- just over 9 miles -- is pretty impressive. Additionally, the people were friendly, and the race began more punctually than most I've been in. I would definitely consider doing it again next year.

What did you do this weekend? Let us know, then check out our Race for the Cure coverage.

About these posts: In a probably-doomed attempt to separate work and leisure, I'm hoping to avoid running most of the biggest local races: The Baltimore Running Festival, the Dreaded Druid Hills, etc.,.

This should allow me to cover these big events with the attention they deserve. When I take part in an event -- usually a smaller one, like the one you've just read about -- I may still post occasional thoughts, but these will not generally involve me running around with a pen and notepad, writing three-source, inverted-pyramid stories. Labeling my thoughts as perspective show them to be just that: A personal opinion, written during leisure time and not necessarily exhaustively researched.

Posted by Patrick Maynard at 12:50 PM | Permalink | Comments (1)
Categories: City of Baltimore, Events, Running, Walking, Weekend
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Seems like races in the Baltimore Running Festival sell out faster every year. But, if you're looking for a last minute spot, I just received this e-mail from the Baltimore Women's Classic:

Contact Tom Amatucci THIS WEEKEND for your LAST CHANCE to participate in the closed-out races of the Baltimore Running Festival. BWC charity spots are available in the marathon, half marathon, team relay and 5K. Join the fun on October 16 at the largest running event in Baltimore!
Contact information: tom@baltimorewomensclassic.com or 443-928-8007

I'm not sure if this is for women only, but worth checking out if you're dying to run.

Posted by Anica Butler at 1:21 PM | Permalink | Comments (0)
Categories: Running
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I'm sure I'm not the only one who's looking forward to somewhat drier weather this weekend. So, with a gorgeous fall forecast, at least for Saturday, what do you have planned?

Are you riding in the Tour du Port? Running the Fall's Road 15k? Taking a hike with the family? Komen Race for the Cure? Something else? 

Posted by Anica Butler at 12:38 PM | Permalink | Comments (3)
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I’m Andrea Siegel, and nobody would mistake me for a fitness buff. I don’t do triathlons, or consult a personal trainer, or monitor my personal bests at the gym. I don’t stress out over things like having skipped my big walk with the dog the other day: My beast refuses to go for a stroll when it’s wet out, and dragging a dog for a mile sounds dreadful for both of us, though we both need the walk. And I know I shouldn’t have had all that chocolate last Sunday.

Obviously, some level of fitness is part of a healthy lifestyle. So I am pleased that I made it onto the cross-trainer and treadmill at the gym a few times last week. Some of us won’t get past the beginner level, or aren’t coordinated enough for fancy aerobic workouts or don’t have the time to devote to a major fitness initiative.

I’ll be looking at activities that are fun, easy to sneak into a busy schedule and simple to follow, along with ideas for eating more healthful foods without feeling deprived, and ways to get started with a fitness program.

With that in mind, I plan on sharing not only what experts tell me, but some of my experiences. I’m looking forward to you sharing yours.

Posted by Andrea Siegel at 6:00 AM | Permalink | Comments (2)
Categories: Introductions, Newbies
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