The Green Revolution bike modification company that I wrote about here and here hasn't approached the Maryland Athletic Club, according to the the club's head of personal training programs, Jeff Urban, but he says he's intrigued by the idea.

Urban, who is relatively new to the MAC after a long career elsewhere, told me this morning that the trend he's seen in equipment lately has been away from specialized, high-tech solutions and back toward the basics, with "a lot of studio facilities that have popped up; they'll include bars, weights, ropes and pulleys."

Stress in decision-making for Urban goes on whether machines are user-friendly. "Some machines look a lot fancier or state-of-the-art than others," he said, but in many cases, "it's not biomechanically friendly."

"I'd just educate myself more on it," he said of the power-generating bikes this morning. "It's just such a new concept for me."

Asked about more traditional ways for clubs to keep their energy consumption in check, Urban cited good site engineering and computer-controlled thermostats -- especially in large facilities. "It's a tremendous usage of power -- we have four swimming pools." A computer thermostat saves "day by day and month by month: over the years it adds up on operating costs."

Columbia's bike installation isn't the only variety of gym equipment generating power. A company called ReRev is also modifying machines, focusing on stair-stepping equipment. Its client list includes a rather large group of universities.

Posted by Patrick Maynard at 1:59 PM | Permalink | Comments (0)
Categories: Bicycling, General Fitness, Gym, Technology
        

What I’m doing: Probably just running around the B&A trail's BWI loop over and over to get my required mileage. One happy point: If I appear a bit suspicious but still behave in a civil manner, the TSA mall cops are now officially legally unable to arrest me just for being there and looking weird, according to a court decision reported last week. (On second thought, I'm not sure I really want to memorize legal decisions just to feel comfortable running without a passport -- maybe I'll jog in Towson instead.)

What else I recommend: Brian Hand, a professor of exercise physiology at Towson University, will be hosting a fairly inexpensive "Basics for Beginning Runners" workshop at Falls Road Running Store on Saturday morning at 11. If you're interested in information, he's available here.

Other options:

Weekdays - Glen Burnie daily walking program, Rockville all-comers group run, Federal Hill Monday runs, Weekday runs at Goucher, MCRRC weekday runs, Open track workouts, ESRC weekday runs, Pacemakers Wednesday runs

Saturday - Family nature walk, Calvert County Sweetheart 1 mile run, Chesapeake Bay Running Club Trail Series 3K, Howard Striders Saturday bagel runs, NCRTS Saturday group runs, PGRC Thursday runs

Sunday - Bear Run 4 Mile, Family nature walk, RASAC Nobles Mill 5 Miler, Dundalk Superbowl 5K, BRRC Billy Goat Series trail race, Columbia Penguin Pace 5K, Group runs at McDaniel, BAH3 Sunday run (innocuously boisterous linked content, as usual)

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

Posted by Patrick Maynard at 12:44 PM | Permalink | Comments (2)
        

The Maryland Athletic Club is holding a photo contest, and some of the images are already pretty amusing.

Many of the entrants seem to be taking a fun attitude toward the whole thing, which is great, considering how stressed out some people get about fitness. Take a look when you get a chance.

Posted by Patrick Maynard at 10:01 AM | Permalink | Comments (1)
        

In a nearly-dark room, a crowd of people perspire over their labors, feeding the metal machines around them. A taskmaster stands in front of the group, illuminated by a glowing screen that displays their collective output in watts, constantly egging them toward a more productive work session.

It's not a Fritz Lang dystopia or an Apple commercial: It's a Howard County spinning class on a Saturday morning, and the people seem to be enjoying it quite a bit, thank you.

We'll be publishing more details in a day or two, but for now, the basics are that the Columbia Athletic Club installed more than two dozen new bikes in November. Those bikes were then modified by a Connecticut company, which added generators to the mix, along with an inverter -- a file cabinet-sized device that allows the bikes to feed energy back into the public grid.

The whole project -- including the new bikes, which were being purchased anyway -- cost around $60,000, according to a manager at the club.

Mike Curnyn, a Philly-based representative for the company, told me that the Columbia facility has the inverter plugged into a dedicated circuit because of the size of its installation, but that "if you had a bike at home, you could plug it directly into the wall" in many cases and feed the grid without any specialized building-wide circuitry.

The company is eventually hoping to expand to other forms of equipment -- elliptical trainers, treadmills, etc.,. -- and power 20% of a gym with that larger toolset, according to Curnyn.

As I said, there are more details on this is coming in the paper on this. Meanwhile, let me be the first to welcome our nascent, elliptical, robot overlords.

---

Edit: Here's the story: Columbia Athletic Club feeds the grid with electricity-generating exercise bikes

Posted by Patrick Maynard at 4:40 PM | Permalink | Comments (1)
        

Treadmills are the top home exercise machine. Frankly, one that I once had got more use drying clothing than it did anything else. It now lives in someone else's house.

In the February issue, Consumer Reports tested home treadmills and their cousin, ellipticals. The verdict: You don't have to buy the fanciest or priciest to get a decent machine and a decent workout.

The nonprofit consumer organization gave its best-buy rating to seven treadmills, three nonfolding and four folding. Even so, the highly rated nonfolding PaceMAster Platinum Pro VR costs some $2,000. A highly rated folding treadmill, the Horizon T202, costs $800. Three ellipticals got a best-buy rating: the Nautilus E514, the Horizon EX-68 and the Schwinn 420.

Among their tips: Ellipticals elevate you, so make sure you've got enough ceiling clearance. Test out treadmills to make sure they're long enough for your running stride. Spending more $$ on a treadmill usually gets you more horsepower and a sturdier machine. Sturdy design, a good warranty, your comfort and features you really will use are what to look for.

How many shirts it will hold for drying wasn't part of the evaluation.

Posted by Andrea Siegel at 6:00 AM | Permalink | Comments (2)
        

As a bit of a companion to last week's post about trail/road intersections, here's some new information: In Virginia, a test of lines on the road -- some a bit bizarre -- at trail intersections appears to be a success.

From the Rails to Trails conservancy:

"Before the study, we thought the zig-zag pavement markings would have an immediate impact on motorist awareness, but over time would lessen," researcher Lance E. Dougald said in a statement. "The markings actually had a sustained positive impact on speed reduction even after the markings had been in place for one year. One possible explanation for this is that markings installed within the roadway, especially unique markings, are more visible than signage and are less likely to blend into the roadside environment."

Read more at railstotrails.org >>

I know some British cities have experimented with this in the past. While I'm curious about whether the shock value of the lines will wear off in the long term, I'm happy to see that this idea has made its way to the states.

Posted by Patrick Maynard at 4:25 PM | Permalink | Comments (0)
        

I ran to work today, but I took Charles Street, because I remembered the Jones Falls Trail getting covered in snow during last winter's blizzards. If only there was a way of clearing bike trails without relying on slow city services ...

The single comment on the video's YouTube page says simply "worst idea ever," but I'm not so sure -- it looks like he's having some success.

Anybody up for forming a Greater Hampden Bike Snowplow Corps?

Posted by Patrick Maynard at 1:38 PM | Permalink | Comments (5)
        

Here's Kevin: Weight 274. Maintaining my diet is starting to become harder. As a consumer, we are inundated everyday with advertising coupons, commercials and catchy jingles. Advertising is intended to persuade an audience (viewers, readers or listeners) to purchase or take some action upon products, ideas or services. I’m almost certain there is a reason I received a litany of fast food coupons this week in the mail. This is the prime time most new gym memberships are canceled and most diets and New Year's resolutions are broken.

Now, if you’re wondering why I write about such struggles, it’s because I realize there are people just like myself who need to know they’re not alone in the battle of the bulge. So if we know that we’re being tricked everyday by ad agencies to consume such products, knowing is half the battle.

As for working out, I have maintained a consistent routine with P90X. It's still really hard, but that’s a good thing. I workout in the morning with P90X and this week I started to do a light workout (10 minutes) in the evening with lighter weights. I don’t think I can commit to working out every evening because of time constraints. When you work for a media company, your evenings are often dictated by events and breaking news. So, maintaining a fitness routine is a lot harder because you never know what time you may be getting home.

But I keep saying, “the only person that can stop me from losing weight is ME.”

Posted by Leeann Adams at 6:35 PM | Permalink | Comments (1)
Categories: Fitness Challenge
        

Here's Sarah:

Are we really 25 days in to this thing? I guess so. That means, provided I get to my workout tonight (Tuesday), which I will, that I’m a quarter of the way through my 100 Days Challenge. It’s going fast! But they say that three weeks is what it takes to create a new habit, and we’re past that point, so good for us.

On the exercise front, things are going well. No missed workouts, a couple of tougher ones (intervals on the exercise bike and one session of P90X plyometrics -- thanks for the inspiration, Kevin!), and a few breakthroughs. Since we’ve owned this bike, I’ve wished it had a level 1.5, with 1 being a tad too easy and 2 being a tad too challenging, so I’ve alternated between the two. But this week, I had a nearly-hourlong session at level 2 and never switched it down. Even the day after doing plyo (jump training), I knocked it down to level 1 for just a couple of minutes’ break toward the end. And also, I survived plyo. And I liked it. So this week confirmed the idea that I can increase the intensity and be OK. Still babying my shoulder and upper back, so I’ve gone really light on arm work, but I’m seeing a new doc on Thursday (edited to add: provided this snow doesn't get out of control) and hoping for a breakthrough on that, too.

Food has been going pretty well. Still bringing lunch nearly every day, making decent choices, having the occasional small indulgence so I don’t lose my mind. The thing I’m starting to get concerned about is boredom. Steve mentioned this, too, last week, about getting into a food rut. I’m trying to make sure I get some variety in what I’m eating, so that I don’t get tired of everything and fall back into old patterns. My husband does the bulk of the cooking in our house, and he’s been super helpful about making healthy dishes and altering some of our old favorites. But he’ll be deploying in a couple of months, so I’ve been cooking more often to get into the habit.

That all said, I can’t deny this fact: For the past two days, I’ve been having insane cravings. They aren’t particularly specific. It’s more like CHEESEBURGER! CAKE! SOMETHING BAD! NOW! But last night, I tried a trick from my friend Erika (who is awesome and is blogging her weight-loss journey here): A small spoonful of peanut butter stirred into a nonfat pudding cup. It was tasty, reminiscent of a peanut butter cup, and you know what? I’m feeling better today. Less fixated. Heck, I just ignored a box of Godiva chocolates brought in by a coworker, and now they’re gone.

Baby steps. They’re adding up.

Current weight: 161.5 (-2 from last week)

Starting weight: 167

Height: 5-foot-4

Posted by Leeann Adams at 6:28 PM | Permalink | Comments (2)
Categories: Fitness Challenge
        

Week three of the fitness challenge was a bit more, well, challenging for our participants. Here's Steve:

The third week ended with another two-pound drop. I’m at 251.5, but this week had its challenges. Last week’s post noted how I was finally fitting everything into my routine. Well, this week the routine was blown to bits by a weekend trip, a holiday and a couple of school snow delays. The trip out of town last weekend was just a short drive up to New Jersey to visit my brother. Short as it was, it knocked out one workout and sent me into the following work week exhausted. I did pretty well with food choices, though. My sister-in-law prepared a chicken and asparagus dish that fit into my regimen. Two meals out where I was disciplined with my choices (a salad at one place, a chicken and veggie wrap at another). However, I did sneak a couple (possibly more) of nacho chips while watching the football playoff games.

Posted by Leeann Adams at 6:13 PM | Permalink | Comments (0)
Categories: Fitness Challenge
        

El Pais is reporting that the Spanish Cycling Federation has given Alberto Contador a one-year suspension for testing positive for a banned substance last year. The 28-year-old cyclist tested positive for a trace amount of clenbuterol on his way to winning in last year’s Tour de France.

Contador has ten days to appeal the decision. If unsuccessful, he will forfeit any results after the positive test which means the 2010 Tour de France win will likely go to second place finisher Andy Schleck of Luxembourg.

The only previous Tour winner to be stripped of his title was Floyd Landis in 2006.

Posted by Jerry Jackson at 2:32 PM | Permalink | Comments (0)
        

Less than three weeks after announcing that he would be running in the London Marathon, professional American runner Dathan Ritzenhein has pulled out because of injuries, according to the Associated Press.

Ritzenhein had previously been forced to withdraw from a Scottish race, also after injury.

Ritzenhein was a former high school star in my home state before becoming an NCAA champion out west, so I'm dismayed to see that this kind of thing keeps hitting him. I had the thrill of running a 3200 meter race against the guy indoors, and he lapped me not once but twice. My ego was a bit bruised, but I knew I'd witnessed something pretty cool.

Posted by Patrick Maynard at 1:50 PM | Permalink | Comments (0)
Categories: Running
        

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 protein intake.  

Do you really need a protein shake with 50 grams of protein per serving and that claims to help add 10 lbs of muscle in two weeks? Is eating that much protein really going to help with muscle growth?

Eating excess protein above your energy needs without including extensive strength training activities will only increase your calorie intake and lead to fat gain, not muscle. Americans consume more than the Recommended Dietary Allowance of protein for adults of 0.8 grams of protein for each kilogram of body weight. For example, a 200 pound male needs 73 grams of protein per day, which can easily be achieved by eating the amount of protein in 3 chicken breasts without consuming any other source of protein throughout the day including: beans, eggs, milk products, nuts, grains, soy products, and lean meats/fish.

Protein intake does play a role in maximizing skeletal muscle adaptive response after exercise. Individuals who are endurance athletes or who regularly perform strength training activities require more protein.

In addition to protein, carbohydrates are important for resistance training to provide energy for muscle contraction. Consumption of carbohydrates spares using the amino acids from protein for energy and utilizes them for repairing and building muscle. It is important to eat a balanced, nutrient-dense diet rather than focus on protein as a specific means to gain muscle mass.

Here are some tips compiled from American Dietetic Association, Nancy Clark's Sports Nutrition Guidebook and Sports, Cardiovascular, and Wellness Nutrition Dietetic Practice Group:

 1. Be realistic about weight gain goals and set a time frame to achieve results

2. Include 300-500 calories above usual calorie intake by increasing snacks or portion sizes

3. Aim to eat every 3-4 hours throughout the day

4. Consider consulting a professional to analyze your body composition to ensure that weight gain is muscle rather than fat

5. Muscle growth = extra calories + strength training

6. Try to consume your protein intake from whole foods rather than relying on protein supplements or powders

7. Aim for a high carbohydrate snack with 10-20 grams of protein before or after strength training, such as a turkey sandwich and a cup of low fat milk

8. The recommended protein intake per day for an individuals participating in strength training is 1.2-1.7 g/kg/day, which is 82- 166 grams of protein per days or 3 chicken breasts, 2 cups of skim milk, and 3 eggs without another source of protein

Posted by Kim Walker at 6:30 AM | Permalink | Comments (1)
Categories: Nutrition
        

Falls Road Running Store has posted a video of the 2010 Celtic Solstice race on its Facebook page.

You can tag yourself on the video on FB, or just watch it below!

I haven't watched it yet, but thought I'd share. Warning: It has music.

Posted by Anica Butler at 12:30 PM | Permalink | Comments (0)
Categories: Running
        

I've had e-mails for a few new events pop up in my e-mail box recently. 

First, Falls Road Running Store will be hosting a 5k at Cylburn Arboretum in April. Spring will be beautiful at the arboretum, and even though I'd sworn off 5ks, the setting might make this one worth it.

Here's what the store's e-mail had to say about it:

We have a new event in Baltimore City -- The Paths of Cylburn 5K on April 10th.   This is one of Baltimore's  best kept secrets, garden paths and wooded trails in Baltimore City.  

Registration is now open at the links above.

Another event that I wish I'd known about before I, in a moment of insanity, signed up for a triathlon is the DUthe2, a duathlon in Howard County. 

The DUthe2 is on August 7, and consists of a two mile run, a 26-mile bike, followed by a four mile run. I believe this is a new event, but can't tell from the website.

Also, in my inbox, was the list of Falls Road-sponsored races for this year. Here it is:

Posted by Anica Butler at 12:15 PM | Permalink | Comments (1)
        

Jerry's post on cyclo-cross yesterday reminded me to look at the bike-related feed on my aggregator this morning, and I wasn't disappointed with what I found: GGW has a really cool entry showing the most popular paths for rental bikes in Washington. Closer to home, the Baltimore bike counts I blogged about a couple weeks back have been posted for a few days, and I've been slothful in not linking them sooner. (The chastising session can now commence.)

Most interesting to me was that the helmet numbers were so high. More here.

Posted by Patrick Maynard at 10:00 AM | Permalink | Comments (0)
        

Cyclocross in Our Words - Pt. 1 from Jim Fryer/BrakeThrough Media on Vimeo.

Cyclo-cross season will be coming to a close with the world championships in Germany next weekend so here is a tribute to the hard core cyclists that make pain look like fun.

Posted by Jerry Jackson at 1:04 PM | Permalink | Comments (0)
Categories: Bicycling
        

The Baltimore and Annapolis Trail in Pasadena is likely to remain detoured for at least another 11 months. That makes me a bit sad, since I run on the trail every few weeks, but I'm pleased to have a timeline in hand.

County spokesman Matthew Diehl said Friday that he expects construction on the project to be finished by late December. The project, which will replace culverts and trail pavement washed out in last winter's blizzards, is 90% of the way through the design process, Diehl stated, mentioning that permit applications have been submitted for wetland-related construction.

The county is expecting to solicit bids this summer for the physical work, according to Diehl.

The closed section, which is less than a quarter-mile long, runs between Elvaton and Waterford roads, with trail traffic being diverted via Waterfod and Old Jumpers Hole roads.

Baltimore Sun photo

Posted by Patrick Maynard at 11:34 AM | Permalink | Comments (4)
Categories: Walking
        

What I’m doing: I have a 15-mile run scheduled on Saturday, but if I'm feeling good after that, I might check out one of the Sunday McDaniel runs.

What else I recommend: If I weren't in distance mode on Saturday, I would probably do the RASAC Fox 5k. I haven't been to a RASAC event yet (to my knowledge), and it looks like a nice, cheap, laid-back run.

Other options:

Weekdays - Weekday walking program in Glen Burnie,
Open track workouts, MCRRC weekday workouts, Annapolis Striders weekday morning runs, Monday runs in Federal Hill, Reston all-comers group run, Weekday runs at Goucher, PG Thursday runs, ESRC weekday runs, Wednesday pacemakers workouts

Saturday - High Cloud Snapple Half Marathon, RASAC Fox 5K, Howard County Striders bagel runs, John Lewis Memorial Run
10 Miler, Frederick breakfast runs

Sunday - Sunday running at McDaniel, BAH3 Sunday run (caveat: A bit bawdy, by definition),

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

Posted by Patrick Maynard at 8:29 AM | Permalink | Comments (0)
Categories: Walking
        

MSNBC is reporting that Jack LaLanne has died at the age of 96.

Here's the full obituary from the Associated Press:

Jack LaLanne, the fitness guru who inspired television viewers to trim down and pump iron for decades before exercise became a national obsession, died Sunday. He was 96.

LaLanne died of respiratory failure due to pneumonia Sunday afternoon at his home in Morro Bay on California's central coast, his longtime agent Rick Hersh said.

Lalanne ate healthy and exercised every day of his life up until the end, Hersh said.

“I have not only lost my husband and a great American icon, but the best friend and most loving partner anyone could ever hope for,” Elaine LaLanne, Lalanne's wife of 51 years and a frequent partner in his television appearances, said in a written statement.

LaLanne credited a sudden interest in fitness with transforming his life as a teen, and he worked tirelessly over the next eight decades to transform others' lives, too.

“The only way you can hurt the body is not use it,” LaLanne said. “Inactivity is the killer and, remember, it's never too late.”

His workout show was a television staple from the 1950s to the ‘70s. LaLanne and his dog Happy encouraged kids to wake their mothers and drag them in front of the television set. He developed exercises that used no special equipment, just a chair and a towel.

He also founded a chain of fitness studios that bore his name and in recent years touted the value of raw fruit and vegetables as he helped market a machine called Jack LaLanne's Power Juicer.

In addition to his wife, he is survived by two sons, Dan and Jon, and a daughter, Yvonne.

Posted by Anica Butler at 9:49 PM | Permalink | Comments (1)
Categories: Articles/Reports
        

Groupon is offering a pretty good deal on vegan plans today: $49 for a $249 vegan nutrition plan.

I have mixed feelings on this.

While I've seen some fairly strong evidence that do-it-yourself veganism over the long term -- rather than vegetarianism -- can be somewhat risky, I love the idea of having a vegan chef guiding me through a month of recipes. Expanding my culinary toolkit would be well worth it (and probably pretty tasty too).

As with any big purchase, I'll probably discuss this with my wife before hand. It's definitely under consideration.

Speaking of which: Does anyone have any good meatless (or near-meatless) stew recipes? As I get my winter mileage going again, I want lots of hearty food, but I like my meat in moderation.

-- Baltimore Sun file photo by Algerina Perna

Posted by Patrick Maynard at 11:43 AM | Permalink | Comments (6)
Categories: Nutrition
        

The shoes I wear to the gym look like they're in perfect condition. That's the outside. The inside cushion is squashed down. That nice bounce is gone. And I'm starting to feel it on the treadmill and cross-trainer.

I tried plain, cheap insoles, and that was a waste. I love the shoes, and I'd rather not have to invest in new ones right now.

Suggestions for comfy insoles that will last and don't cost a fortune?

Posted by Andrea Siegel at 6:00 AM | Permalink | Comments (5)
Categories: Apparel, Gym
        

There's a fantastic little debate going on right now over at Wash Cycle about whether right-of-way is sometimes a curse for cyclists and pedestrians. To briefly paraphrase the author's point: Signage at certain trail crossings breed ambiguity and danger, so it's worth arguing that planners removing white crosswalk lines from some mid-block crossings might actually be doing cyclists a favor in terms of safety, regardless of whether it's legal or bike-friendly to do so.

To be honest, the conversation has way too many subtleties to re-voice here without simply duplicating most of the source post. I strongly suggest a look at Wash Cycle's version. It's quite interesting.

Posted by baltimoresun.com at 11:21 AM | Permalink | Comments (0)
        

Kevin and I have a lot in common when it comes to food cravings. He explains this week about how he never craves healthy food, such as celery. Hmm...I'm with him on that. I really love food and so I try to make healthy food that tastes good. Who wants to eat a plain stalk of celery? Here's Kevin:

Weight 276. So far, I’m down 12 pounds from my original starting weight. I’m encouraged with my progress, but not totally satisfied. I also realize that I must have patience because I didn’t gain this weight overnight so I’m not going to lose it overnight. On Monday night, I watched a new show on the A&E channel, titled “Heavy.” This is a docudrama that follows 22 individuals with life-threatening health issues due to obesity. Even though I don’t have as much weight to lose as these individuals, I really identify with the struggles that they face every day. I know that I need food to survive, but the right food is the key. I notice that I don’t crave healthy foods; I never say I have a taste for baby spinach or I just can’t go to bed without some celery. It’s always unhealthy food. One of the participants on the show said, “The only person that can stop you from losing weight is you.”

This has become my new mantra now. So every time I want to eat something that’s unhealthy. I will say, “The only person that can stop me from losing weight is ME.” As for P90X, ouch! It even hurt to type the word ouch! All kidding aside, it is truly an extreme workout. The plyometrics routine is a total body workout. I feel sore from my feet to my shoulders. And as for the yoga routine, I will never make fun of anyone that does yoga. Trying to hold a simple stretch is so hard to do, but I’m finding that I’m getting better at it everyday. Because now I know “the only person that can stop me from losing weight is ME.”

Current weight: 276

Starting weight: 288

Height: 6 feet

Posted by Leeann Adams at 2:00 PM | Permalink | Comments (0)
Categories: Fitness Challenge
        

Each week a nutritionist from the University of Maryland Medical Center provides a guest post on healthy eating. Have questions or ideas for future topics? E-mail healthsci@baltsun.com. This week, nutritionist Mindy Athas (pictured) weighs in on diets. 

Want to go on a diet? Join the club. This is a club that really wants YOU! Just like college, all you need is motivation and cash. First, consult your doctor before starting any weight loss program. You’ll need to make diet decisions based on your goals and what you can live with. Many diet plans overlap, so you get more bang for your buck. Any diet can work short-term and most diets are safe for most people. To reach sustainable weight loss goals, however, can take months or even years. Consider if the diet omits whole food groups, if support services are included and if it’s got scientific evidence behind it. Many options exist: phone applications, online tools, live support, groups, clinics, programs, books and even camps. If your high school weight is your ideal, then hunker down and get ready to study: Here we school you on what’s out there.

Tried and true

These diets have real science, actual medical personnel and years of success behind them. They include the Mediterranean Diet, the Harvard University Healthy Eating Pyramid and book “Eat, Drink and Be Healthy” by Willett, YOU: On a Diet, the American Heart Association No Fad Diet, and the Mayo Clinic Diet. Or meet with a registered dietitian and create your own plan: www.eatright.org or your local hospital. These plans tend to be long-term and health-promoting.

Portion or Calorie Control

Not a bad way to lose it: fewer calories in equals lower weight on the scale. These weight-loss plans don’t omit foods or food groups. They follow the 1/2 to 2 pounds per week goal, often ideal for long-term loss maintenance. Many of these diets contain nutritious foods and focus on lifestyle or behavior change. Best Bets: Weight Watchers (www.weightwatchers.com) includes a new (high fiber) points plan, online support and tools, and a phone app; The 90/10 Weight-Loss Plan (www.joybauer.com); Duke University diet (www.dukediet.com); Volumetrics (www.volumetricseatingplan.com); and the book “Eat, Drink and Weigh Less.” All of these may be effective for both short and long-term loss. Other, less-scientific and more general options, include the: No-S Diet: www.nosdiet.com; Carb Lovers Diet: www.carblovers.com; Best Life Diet (by Bob Greene aka Oprah’s dude: www.bestlifediet.com); Full Plate Diet: www.fullplatediet.org; Flat Belly Diet: www.flatbellydietplan.com;  Spark (includes lots of online support: www.sparkpeople.com); Biggest Loser Diet (from the “Hit TV Show!” www.biggestloserclub.com) with videos, online tools and phone apps; Eat This, Not That series: www.eatthisnotthatbook.com; The Skinny book; and The Fast Food Diet.  These can work, but use caution.

Food Combining & Hormone Control
Some of these diets explain away about 25,000 years of human evolution or turn your dinner into a science experiment, but they can work. Most eliminate or restrict food groups, focus on “balancing” hormones or suppressing appetite. These diets include: Master Your Metabolism: www.jillianmichaels.com; and all the books that come with their very own websites (just add dotcom): This is Why You’re Fat;  South Beach Diet; Zone Diet; Fat Resistance Diet; Sugarbusters; Glucose Revolution Book; Metabolic Diet; Eat Right 4 Your Blood Type; and the online Fat Loss 4 Idiots.  Many have found success with these plans in the short run.
Behavior Change
It’s not that hand-to-mouth issue that’s making you fat, but your lack of motivation. Change your brain or move your body and the pounds will fall off. That’s the consensus for this group of diets. There are 12-step programs (Overeaters Anonymous), exercise plans (deniseaustin.com, Fit Over 40, Turbulence Training, 30 Day Method and Body for Life), and Therapies (Dr. Phil’s Ultimate Weight Loss Solution, Beck Diet, Naturally Thin, LEARN Program for Weight Control, Mindless Eating and Small Changes/Big Results). Some of the lessons here are valid, but be ready for long-term lifestyle changes. If you like religion with your veggies, consider the Hallelujah diet. Or consider the Imagined Eating theory, where you just pretend to eat.

Posted by Kim Walker at 12:00 PM | Permalink | Comments (7)
Categories: Nutrition
        

It's interesting how during week two everyone is talking about the same challenges.  It seems that one of the hardest parts of the Fitness Challenge is working exercise into an already busy schedule. Here's Sarah:

Week two was tougher than week one. A bad confluence of events -- deadlines keeping me at work later than usual plus running out of reflux medicine -- led to two days of stomachaches and one missed workout. Bleh. I made up the exercise over the weekend for sure, but my plans of ramping up the intensity didn't really come to pass, other than a few tougher intervals on the bike. But this coming week? It's happening.

Food-wise, things went pretty well. I braved the cafeteria once, which would have been OK, but a toasted wheat roll for my grilled chicken turned into a buttered white roll somewhere in the making. Bringing lunch is definitely a better option for me. I made a ton of food this weekend so I'd be prepared: Crock-pot salsa chicken and black bean soup have been on the menu for a couple of days.

Overall, though, I'm discovering that weekends are harder. At work, I bring my food for the day with me, and I have an emergency oatmeal stash in my desk. On the weekends, I'm hanging out with a toddler who really likes to share snacks, and just generally eating with less structure and more whimsy, which doesn't always lead to the best decisions. But generally, I feel like I'm establishing better habits on the food front. Next up is adding that intensity to the workouts.

Right now I have a stomachache again, from overdoing it on my new favorite snack, which I swear tastes like candy: kale chips. No, I'm not kidding. In a bout of kitchen experimentation Monday night, my husband made kale chips with pomegranate and tangerine vinegar, and they are so good. 4 cups of kale, 1 tablespoon of vinegar, 1 tablespoon olive oil, 1/2 teaspoon of salt -- mix in a bowl, then spread on a cookie sheet in a single layer, cook at 300 degrees for 20 minutes. Seriously ... like candy. Better a stomachache from too many vegetables than a stomachache from too many sweets or chips or something.

Current weight: 163.5 (-1 from last week)

Starting weight: 167

Height: 5-foot-4

Posted by Leeann Adams at 12:00 PM | Permalink | Comments (3)
Categories: Fitness Challenge
        

Our fitness challenge participants share some of their struggles this week as they try to get into a new healthier routine.  Here's Steve:

End of week two and I’m down 4.5 pounds to 253. I’m satisfied with the nice, slow pace of losing just a pound or two a week. At the rate of two pounds a week, my calculations tell me that I will weigh zero pounds by June 19, 2013.

Seriously, though, I’m starting to feel that the cravings are passing and that I’m settling into a good routine. I’m wedging the one-mile treadmill workout into most (five out of seven this week) mornings in between an early burst of work and getting lunches packed for everyone. And I haven’t decided whether it’s imagined or just wishful thinking, but it does seem that my clothes are just a tad less snug, even though it’s been less than five pounds that I’ve lost so far.

 One of my goals this week is to start looking for some variety in my food choices. In the past, a problem I’ve had with diets is getting bored with them after a week or two. I’ve started to sort through our recipe files and look online for some easy-to-make meals that fit into my program – low-carb, high in raw veggies, no sugars. There are some old favorites I’m looking forward to making again, but if you have any suggestions, send them along.

Current weight: 253

Starting weight: 257.5

Height: 6 feet

Posted by Leeann Adams at 10:32 AM | Permalink | Comments (0)
Categories: Fitness Challenge
        

Talara, at President and Fleet streets, is hosting a lunch for bike riders next week. From Bike Baltimore:

Next Tuesday, join us in Harbor East for our next BIKE RIDE & LUNCH! Leaving Katyn Circle at Noon, we’ll take a spin around downtown and have lunch at Talara for only $12. If you bring your own bike, lunch is only $8.

Read BB article >>

I'm a big fan of restaurant/exercise partnerships, as each makes the other more desirable. I especially look forward to the day that my local skating rink sets up a deal with the pizza place down the street. That would be heaven.

Posted by Patrick Maynard at 1:16 PM | Permalink | Comments (0)
Categories: Bicycling
        

What I’m doing: Probably heading down to Glen Burnie

Why: An old buddy is resurfacing at our breakfast runs. I want to stop in and say hello.

What I recommend: In the spirit of supporting breakfast get-togethers, I suggest trying out the Saturday bagel run if you're in the Howard County area.

Other options:

Weekdays - Glen Burnie weekday walking program, MCRRC weekday workouts, Open track workouts, Frederick weekly breakfast runs, Federal Hill Monday runs, Reston all-comers group run, Weekday runs at Goucher, PG Thursday run, ESRC weekday runs

Saturday - California Myrtle Point Park 3K, Howard Striders bagel run,

Sunday - BRRC GPS 8-miler, Howard County Striders winter series race #2, RASAC North Harford Loop 6.7 miler, Group runs at McDaniel, BAH3 Sunday run (caveat: HHH groups are by definition a bit off-color)

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

Posted by Patrick Maynard at 7:38 AM | Permalink | Comments (0)
Categories: Weekly roundups
        

Dashiell Hammett, the Maryland author about whom we posted a piece last week, is going to have a new story published 50 years after his death, according to the Edmonton Journal. From the :

Andrew F. Gulli, managing editor of The Strand magazine, has confirmed reports he will publish So I Shot Him, a 19-page crime thriller written in the clipped style Hammett made famous in The Maltese Falcon, The Thin Man and other works. The story will appear in the mystery magazine's winter/spring issue, set for release Feb. 28.

Gulli found the undated story, and 14 others by Hammett, while looking through archives at the University of Texas in Austin.

Read the Journal piece here >>

Posted by Patrick Maynard at 12:04 PM | Permalink | Comments (0)
        

While reading about a woman who did three marathons in three days (with better results than you'd probably expect), I was introduced today to the concept of the Marathon Maniac, with uppercase M's.

As indicated on the national group's somewhat morbid hall-of-fame page, their standards are rather high. To be a hall of famer, you can do a number of crazy things, the least dangerous of which, in my opinion, is to run "333 - Lifetime Marathons / Ultras." Just to get into the group at a basic (bronze) level, you have to run two marathons within a 16-day time frame, and as with many groups of insane people, they take the ranking thing way beyond any necessary border, eschewing the usual categories for a whole periodic table of hierarchy: You can be labeled as earning bronze, silver, gold, iridium, ruthenium, osmium, palladium ...

This all leads to my question: If you're a Maryland marathon maniac, how do you keep from getting ridiculously lonely? While I know some people like their solitude, and while I'm willing to run alone, I've always viewed running as an enjoyable social activity -- even if that means just spending most of a slower-than-usual run listening to somebody vent -- and I can't imagine there are many people running MM-level mileage in any given state, no matter what the speed.

According to the MM calendar, there are more than a dozen marathon/ultra events around the country on Saturday and Sunday. So, am I tempted to take a last-minute trip down to Virginia for the Swinging Bridge 50K? Not in the slightest. My weekend race plans are pretty calm.

Posted by Patrick Maynard at 1:38 PM | Permalink | Comments (3)
Categories: Running
        

A new fitness center a short drive from Thurgood Marshall BWI Airport and Arundel Mills will hold opening festivities from 10 a.m. to 3 p.m. Saturday, with games and prizes and, of course, enrollment deals.

"We are a small boutique luxury club," Danny Tyler, general manager for Merritt's two-week-old Buckingham location near Route 170 and 100, told me. Buckingham is a new community in Hanover.

The plan is to go 24-hours a day soon.

The setup is based on what's called a life fitness journey concept, the company says. It focuses on individual goals with three "neighborhoods" of equipment - cardio, resistance machines and free weights. Within each "neighborhood," machines are grouped by level of fitness.

The idea is that beginners, for example, can start at their level, where most of the equipment is easier, and then as they progress on their "journey," they can move to more challenging resistance machines and free weights in intermediate and advanced levels.

Meritt's Canton center is remodeling using the same concept, and plans are being made for the rest of the company's Baltimore-area locations to get that makeover too.

Posted by Andrea Siegel at 6:00 AM | Permalink | Comments (0)
        

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 you start a workout. 

It’s time to workout and keep your New Year’s resolution. Maybe you’ve just finished a long day at the office or are fitting in a lunch workout. You are starving and have no idea what to eat before working out or if you should eat at all.

Personal trainers, fitness magazines and websites have different opinions on what is the best pre-workout meal. Your personal trainer may suggest eating protein to build muscle, but your marathon runner friend may tell you to eat carbohydrates for energy. Other people think that working out on an empty stomach is the best way to burn fat stores; however, this approach will only be successful if you are working out at a low intensity, such as walking, for less than 30 minutes. If you are planning to perform high-intensity aerobic activity or weight train for more than 45 minutes, you may consider eating a high carbohydrate, low fat, low fiber meal with some protein.

All these opinions can be confusing, so I gathered some tips from the Journal of the American Dietetic Association and Sports Nutrition Guidebook.

Tips for Pre-Workout Meals/Snacks

Choose high carbohydrate, low fiber foods, such as wheat bread, pitas, brown rice, pasta, yams or baked potato to facilitate emptying, prevent gastric distress and maximize glycogen stores.

Consume only a moderate amount of protein.

Avoid high-fat foods, such as regular cheese, fried foods, ice cream or hamburgers/hot dogs.

Aim for 200-300 kcal for a pre-workout meal.

Allow for adequate digestion before starting to exercise.

Consume adequate amount of fluid (about 2 cups) approximately 2 hours before exercise.

Maintain a healthy, balanced diet throughout the day.

Aim for wholesome foods as opposed to relying on bars and nutritional shakes.

Ideas for Pre-Workout Meals/Snacks

1 cup of unsweetened cereal with low fat milk 

Low fat yogurt with a small piece of fruit 

Banana with 1 tablespoon of peanut butter 

Raw vegetables with 2 tablespoons of hummus 

Chicken or vegetable noodle soup 

½ bagel with any nut butter 

1 cup of old fashioned oatmeal with low fat milk, cinnamon and sweetener 

½ turkey sandwich with mustard, lettuce, and tomato

Remember that age, race, gastric emptying, allergies and intolerances, genetic factors and type of activity contribute to how well a pre-workout meal is tolerated. It may be beneficial to try a few different pre-workout snacks/meals to find out what works best for you. For more information on sports nutrition, visit the Sports, Cardiovascular, and Wellness practice group of the American Dietetic Association’s website.

Posted by Kim Walker at 10:19 AM | Permalink | Comments (0)
Categories: Nutrition
        

Kevin and I spend a good deal of time covering the Ravens. This week we found ourselves out at their training facility around lunch time. We decided to stop for something on the way back to the office. Keep in mind, Sonic is right on the way. Kevin and I have stopped there a few times. I must admit, I brought it up as a lunch option to see what he'd say. His suggestion ... let's go to the Whole Foods salad bar. I think he's definitely committed to this change in lifestyle. Here's Kevin:

Weight 279. This has been the most fun I have had losing weight ever. I have received such encouraging words from so many people, especially from those who have tried P90X. It’s like a fraternity. Keep the positive emails coming.

It’s also encouraging to see the results of my training. I have gone down one loop on my belt. Yes.

In the past, I have found it easy to lose the first 20 pounds. It’s pounds 21 and on that have been the hold up.

One of the emails I received told me not to chart my progress with my scale, but to continue the P90X program, and the weight loss and fitness will come. There are going to be days, maybe weeks, when the hand on the scale will not be moving in a counter-clockwise direction. Those are the times when you just need to trust the program and continue.

I spend a lot of time in my car going out to report on the Ravens or some other stories. So I listen to a lot of radio, and there is such an onslaught of fast-food commercials every minute. That has been my Achilles heel in the past. This time I’m sticking to the plan.

I want to thank everyone for your positive emails, and let's continue to strive together for our fitness goals.

Weight: 279
Height: 6 feet

Posted by Leeann Adams at 3:00 PM | Permalink | Comments (0)
Categories: Diet, Fitness Challenge
        

Sarah and I have been impressed with all the supportive comments left on this blog. I have been inspired by our participants. Inspired enough to try to lose the 10 to 15 pounds that have crept on over the past few months of holiday eating. As Sarah points out below, it's not easy when your workplace is filled with food. Here's Sarah:

Ten days in, and this 2011 fitness challenge is off to a good start. I’m down 2.5 pounds (to 164.5), which is less than I was hoping for but more than enough. But I guess it’s possible I overestimated how much of my start number was water weight from New Year’s Eve indulgences.

I’m 10 percent of the way into the 100 Days Challenge and haven’t missed a day, though some days have been better workouts than others. Still, I’ve done at least 30 minutes of “intentional movement” each day since we started, and I haven’t hurt myself beyond a tweaked calf muscle for a day after failing to stretch enough. Lesson learned. I’ve also tracked calories consistently and made that goal every day so far.

It hasn’t been easy, though. Like right now (Tuesday afternoon), there are five bags of potato chips sitting on the counter, product samples that showed up in the mail. I’m trying not to think about them too much, but I’ll admit it. I’m tempted. Then I try to think about how many people have manhandled that food in the past few hours, and I’m less tempted. But as food editor, I’ve already been faced with this sort of challenge repeatedly. Six bags of pretzels came in the mail at the end of last week. A “press kit” with full-fat popcorn and two boxes of candy a few days before that. It’s always something around here, and that’s not going to stop any time soon. I’m sure the Valentine’s chocolate will be next.

But so far, I’ve been bringing my lunch and snacks for the day, and that’s been enough to hold me, most of the time. One day this weekend, my eating schedule went totally awry, and I ate too much too early in the day, then tried to graze instead of eating a real dinner, and later in the evening, I found myself starving. I stayed within my goal that day, but barely, after inhaling a late-evening peanut-butter sandwich.

Another bonus: I’d guess I’ve saved at least $25 so far by bringing food from home and wasted less food at home by bringing in leftovers and healthy snacks instead of letting them languish in the fridge.

In short (or not): I’m feeling pretty good. After a few days of pretty easy workouts (mostly exercise biking or stair-stepping on the Wii), I’m ready to push a little harder in the coming weeks. Still babying the shoulder, so I won’t be bench-pressing three figures any time soon, but I know I can do more.

Thanks for all the support so far, and helping to keep me honest. I was a little surprised at all the reactions about revealing my weight, but even though it’s higher than I wish it were (and than I thought it was before we began), it’s just a number. It’s not who I am or what I am, just an indicator of where I am. That said, once the post went up last week, I did have moments where I felt like I was walking around with a name tag on my shirt with my weight. But I kept reminding myself of the sentiment above: It’s just a number.

Which reminds me: I need to make an appointment with my doctor to check my cholesterol.

Weight: 164.5
Height: 5-foot-4

Posted by Leeann Adams at 1:00 PM | Permalink | Comments (0)
        

According to the Mayo Clinic, 1 of out 3 people undergoing cancer treatment experiences some level of pain. If you are one of those patients or know someone who is, visit baltimoresun.com/healthchat at noon Wednesday for our latest health live chat. Dr. Paul Christo, director, Multidisciplinary Pain Fellowship Training Program, Johns Hopkins University School of Medicine, will be taking reader questions.

Can't make it? A transcript of the chat will be available at the same link after the session ends. Send questions for consideration in advance to healthcalendar@baltsun.com.

Posted by Kim Walker at 11:47 AM | Permalink | Comments (0)
        

It's already been a week since our 2011 Fitness Challenge participants started working toward their goals. On about Day 2, I noticed that Steve was walking around the office with his head at an odd angle and a grimace. I'll let him explain what happened. Here's Steve:

End of week one and mostly satisfied with the results. The good – down to 255 (a 2.5-pound weight loss), 5 out of 7 days on the treadmill, and I stuck to my nothing-after-8-p.m. eating restriction. No cookies (big win), no sugars (yea!) and a very limited amount of carbs (one meal with some whole-grain bread, a little brown rice early in the week). Loaded up with veggies, fish, chicken and gallons of water.

The bad – still fighting with cravings. I was achingly aware of the generosity of my co-workers this past week when I’d walk by complimentary boxes of doughnuts and assorted other snacks they brought in to share. This isn’t anything new in our newsroom, and that's among the reasons I’m now trying to lose weight. But it was a little alarming how often I felt my hand reacting to the gravitational pull of doughnuts as I walked by. I’m hoping that after another couple of weeks purging the cravings, these freebie foods will be invisible to me.

The ugly – already injured myself in what are at best weenie workouts. Right before my second day on the treadmill, during the pre-walk stretch, I must have strained a shoulder muscle or pinched a nerve. At first it simply felt stiff, but by late morning I was suffering through searing white-hot stabs of pain that nearly had me crying like a baby. I hit the pains hard with some anti inflammatories and a heating pad and it felt better after about a day and a half. Just another painful reminder of how far out of shape I am.

Goal for this week – keep it up. I’m satisfied with the behavior changes and with the exception of the shoulder injury, everything is doing what it’s supposed to. Now I just need to stick to the program.

Weight: 255
Height: 6 feet

Posted by Leeann Adams at 11:20 AM | Permalink | Comments (0)
Categories: Diet, Fitness Challenge
        

According to Bike Baltimore, a corps of volunteers is now taking part in a winter bike count. From the blog:

Don’t let the stinging Baltimore wind alter your commute! This week DOT volunteers are out in cold counting bikes at 4 locations. If you ride by Guilford & Mt. Royal, Aliceanna & Boston, Falls & Maryland or Frederick & Gwynns Falls Trail, say ‘thanks’ to those documenting Baltimore’s bicycle traffic! (Some hot chocolate would be nice as well).
Read full entry at BB>>

I'm not sure how I feel about potentially skewing (or even appearing to skew) results with hot chocolate, but I definitely find this to be an interesting project. I can't wait to see the results they get.

Posted by Patrick Maynard at 9:57 AM | Permalink | Comments (0)
Categories: Bicycling
        

Dathan Ritzenhein will run in the London Marathon, where he will go up against a strong field as practice for the 2012 Olympics. That field will including Sammy Wanjiru, the Chicago and Olympic marathon champion who has reportedly reconciled with his wife after charges of bizarre and dangerous criminal behavior in December.

Ritzenhein was forced to withdraw from a Scottish race last week after suffering a relatively minor injury incurred during -- egads -- 7 miles of intervals on a 200m track in Michigan, where he grew up.

London is the site where Ritzenhein clocked his fastest marathon time, so it's a good place for him to return from a bit of a dip. Recently, the promising 28-year-old has been hit by a series of injuries and setbacks, including clear disappointment over an eighth-place finish in New York last year.

Before going professional, Ritzenhein had a strong college career, including NCAA cross country wins on both the team and individual level. In high school, he had two footlocker wins to his name, and his national 3200 record stood for nearly a decade, finally falling in 2008.

Posted by Patrick Maynard at 3:06 PM | Permalink | Comments (1)
Categories: Running
        

What I’m doing: I'm tempted to trek way our to McHenry (the town, not the fort) for the Snowflake Chase.

Why: A drive through western Maryland a couple weeks ago took us through some beautiful areas. I'm not sure I'll be able to make it out there this week, however. (Edit: My wife and I will probably be heading down to Washington this weekend instead for a family visit. If we're lucky and take the right walking route, we might catch the unusual site of a crowd in Guy Fawkes masks at the Wikileaks rally).

What else I recommend: I'll be at the Federal Hill run tonight for the first time in months, and I imagine that they're receiving a little bump in general people working to get rid of holiday pounds.

Other options:

During the week - Glen Burnie daily walking program, USATF instruction for coaches,
Weekday runs at Goucher, Federal Hill Monday run, Rockville all-comers group fun run, PGRC weekday runs, ESRC weekday runs

Saturday - Silver Spring Shooting Starr 4-miler, BRRC Saturday long runs, McHenry Snowflake Chase 5 miler, NCR group run,

Sunday - Howard Striders Operation Iceburg #1 (2M/6M), WRRC group run, Jarretsville RASAC North Bend 6.5 miler, BAH3 Sunday run (caveat: Groups like this are by definition a bit off-color)

EXTRA NOTE: The John Lewis Memorial Run has a new date. See steeplechasers.org for details. As always, please refer to each linked page for up-to-date information on any event.

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

Posted by Patrick Maynard at 1:15 PM | Permalink | Comments (0)
Categories: Weekly roundups
        

I have enjoyed a run through some of the Baltimore sites related to famous mystery author Dashiell Hammett, just in time for the 50th anniversary of his death, which will be Monday. Here's how it goes:

I start my Saturday run at the Baltimore Sun headquarters. While Hammett mentions newspapers frequently in his stories, I have to admit that I'm just beginning here because it's the easiest place to start.

The first stop of any real relevance on my run is a building at the southeast corner of Calvert and Baltimore streets. Currently used for a variety of purposes, including an HR office for the city, it was once the home of Baltimore's Pinkerton bureau. Hammett's years as a Pinkerton detective would be vital when he started writing mysteries. In addition, golden figures of birds that adorn the building -- several smaller ones around the structure and two large ones at the entrance -- are thought to be the basis for what main character Sam Spade calls "the dingus" in The Maltese Falcon.

From there, it's only a couple of blocks down Baltimore Street to the old B&O building, which still holds a magnificent sculpture over its main entrance. Two figures flank the globe, showing just how highly the railroad thought of itself. Unfortunately for Baltimore, the company -- one of Hammett's several employers before he could support himself by writing -- was already quite literally losing ground to the Pennsylvania Railroad by the time the headquarters opened. The company would continue its slide for decades before becoming extinct, but the building is thriving: It was turned into a hotel in 2009.

Two blocks north on Charles Street, a sign notes the location of the now-gone Rennert Hotel, which stood on Saratoga Street and acted as the headquarters for Hammett's political boss in The Glass Key. Along with the current politics of his period, Hammett likely drew from his father's political experience while concocting some characters, notes Frank R. Shivers in a book on Maryland authors.

Making a couple quick turns to head down Liberty Street, then West on Baltimore Street again, I run toward Hollins Market. After a brief, unplanned duck into the market itself, I visit the former Pratt Library branch at Hollins and Calhoun streets, where Hammett allegedly vowed to read every book. The building, which is now a Maryland Library Association facility, sits amid a few blocks of well-maintained and beautifully detailed row homes, which are in contrast to the area directly north, along Baltimore Street.

It's back into this area that I now go, jogging north along Calhoun toward Franklin Square Park, where the houses again become more loved. Within a two-block radius of this park was the pair of Baltimore homes in which Hammett lived, along with the Orphan Asylum from The Girl with the Silver Eyes. All three structures are long gone, but the park is still faced on three sides with traditional Baltimore row houses, most of which appear to be in pretty good shape. The fourth, westernmost side of the park is bordered by institutional-looking school buildings.

Running past the school buildings and then north on Gilmor Street to Harlem Square Park, I enter the area Hammett describes in the start of a Red Harvest dream sequence. In what could either have been a show of knowledge or a shameless attempt at regional appeal, he then has his character dream of locations in Denver, Cleveland, Dallas, Boston, Louisville, New York, Jacksonville and Detroit. Back here in Baltimore, I don't see any indication of Hammett-related neighborhood activities, but a flock of about 30 birds briefly brings another Baltimore author to mind before I realize that it's a murder of crows, not ravens.

Hammett's Baltimore references in The Girl with the Silver Eyes were not limited to torn-down locations. The author also wrote a role for Mount Royal Station, toward which I now head via Dolphin Street. The building is currently used by MICA, so it's closed for the weekend, but the school appears to have largely done a good job of maintaining the structure's character while adding its own flair. Locked near the old platform area is a golden, double-height bicycle, welded from two frames into one very Seussian vehicle.

Union Station, now Penn Station, is where one of the main characters in The Assistant Murderer bought a one-way ticket to Pennsylvania. (The whole story took place in Baltimore, so this is a slightly random sample).
While many users would be well-served by an end to the tour at this spot, I need 10 miles today, so I head up Charles Street to University Parkway, then down Cold Spring Lane to one final Hammett stop: The Poly/Western complex. Hammett attended Baltimore Polytechnic for less than a year before quitting his education. Since he went to the school in the first decade of the 20th century, he would have been at the original location, which no longer exists. While I'm always up for visits to torn-down historic spots, the problem is that in this case, even the street on which the school was built has vanished. (For the curious, the old Courtland Street location is very roughly near where Saint Paul Place sits today, near the Orleans Street viaduct. The school moved to North Avenue and Calvert Street in 1913, then to its current location in 1967.)

With that, my tour ends. A quick trot down to the Woodberry light rail stop gets me my full 10 miles, followed by a train ride back to the Sun building. I recommend going with a friend, as the route goes through a couple rough neighborhoods. That may be, but as a way to spend a sunny afternoon, it's all pretty satisfactory.

View Hammett Sites in a larger map

Thanks to Dave Rosenthal, the Baltimore Literary Heritage Project and my helpful commenters for all of the help putting together a strong list of sites.
Want to trace this route on the 50th anniversary of Hammett's death but can't make it? There's time to plan for another landmark: The anniversary of his burial is on Thursday.

Posted by Patrick Maynard at 1:08 PM | Permalink | Comments (1)
Categories: Running
        

Back when I first started swim lessons, I worried that I wouldn't be able to find a swim cap that could contain my hair. Turns out that my worries were well-founded.

On the days I do wear a swim cap, I spend so much time tugging it to keep it in place and not have it snap off my head that it's a big-time distraction. When I don't wear one, my hair starts to feel like hay, even after using the shampoo and conditioner made for swimmers.

Does anyone have any ideas, or swim cap suggestions? I'm starting to think I may just have to get a major hair cut. 

I also ADORE this Speedo swim cap pictured on the left (from Speedo.com) but somehow, I don't think it would work for me.

Posted by Anica Butler at 2:50 PM | Permalink | Comments (7)
        

Something to consider in business and vacation travel planning: nice hotel gyms.

Many hotel gyms have gotten an upgrade from the dingy closet-like afterthought with three iffy pieces of equipment to a well-kept, spacious fitness center -- if not in the hotel, then a pass to a nearby one. Some hotels tout them on their web sites along with other amenities they've improved in recent years, like the addition of Wi-Fi.

Most don't charge extra, unless that's their arrangement with a fitness center or pool within walking distance -- but you should always ask if there's a charge. Some hotels lend bicycles and fitness gear to guests -- but again, ask about a charge.

Looking for more on this trend? Click here.

And click here

Posted by Andrea Siegel at 6:00 AM | Permalink | Comments (1)
Categories: Articles/Reports, Bicycling, General Fitness, Gym, Newbies
        

Kevin and I work closely together at The Sun. We mostly cover the Ravens, but, really, Kevin loves any sport. He's also the MMA blogger. He works long hours because he's able to do a little bit of everything, from illustration to video editing. He also rarely says no to anyone who asks him for help. He was also the one who harassed me the most about getting this fitness challenge started. He's told me several times how much he's looking forward to changing his lifestyle. Here's Kevin:

Kevin

Weight: 288 pounds. As I look at the dawn of another new year, I remember the words of the poet Robert Frost.
Two roads diverged in a yellow wood, and sorry I could not travel both
And be one traveler, long I stood, and looked down one as far as I could
To where it bent in the undergrowth; two roads diverged in a wood, and I—
I took the one less traveled by, and that has made all the difference.

I have traveled the wrong road and have taken the path of least resistance for the past 15 years. In that time, I have gained an average of 7-10 pounds a year. It’s time now to go in the right direction, before my weight effects my health, if it hasn’t already.

Now, I’m not new to losing weight. When I turned 40, six year ago, I competed with five of my coworkers to see who could lose the most weight in two months. I went from 250 pounds to 217 pounds, and won the competition. At the end, I didn’t take their money because it wasn’t about the money, but about the competition.

Well, this time its not about money nor the competition, its about LIFE. And I’m making this lifestyle change with P90X, the extreme home fitness workout. Many of us have seen the infomercials where your average Joe turns his body into a rock hard body. I realize I cannot do this with just exercise alone, but I need to change my diet as well. My plan is to eliminate ALL fast food or fried foods in my diet and to do the P90X training every day.

My biggest motivation to stick with the plan is the public humiliation. I will be adding a new picture to my Facebook page at the end of this. My plan is to have a six-pack, and I will not be carrying it in my hand.

Starting point:
Weight : 288
Bust : 49”
Chest: 47”
Waist : 44”
Hips: 49”
Upper Arm: 15.5”
Forearm: 14”
Thigh: 29”
Calves: 19”

Posted by Leeann Adams at 3:00 PM | Permalink | Comments (5)
        

Sarah is the food editor at The Sun as well as the Reality TV blogger. In addition, she's the busy mother of a 2 year old. She's also maybe the most nervous about having her weight and measurements out there for the world to see. What woman isn't? I know I would be. She's also very committed to her goals and is excited about the extra public accountability. Here's Sarah:

Sarah

Weight: 167 pounds. I thought we’d said goodbye forever. Since my son was born a couple of years ago, I’ve been fighting, sometimes half-heartedly, to get back to my pre-pregnancy weight of 161, figuring once I got to that point, which I had defined as “real progress,” I’d be motivated to continue toward some imagined but undefined goal weight.

But it never happened.

Last year, I thought it would. 2010 was going to be the year of races. I was signed up for the Baltimore 10-Miler, and when April rolled around, while I was a little behind in preparation, it was still doable. After all, I’d under-prepared for three half-marathons and a full in the past and still managed to finish (albeit slowly). But April 11, my plans were undone when a medical emergency landed me in the hospital for major abdominal surgery, during which I lost about half my blood volume. Out of commission and mostly housebound for four weeks, I spent the last two of those weeks curled around the computer. Once it was time to return to the real world, I unfurled my body and discovered that, on top of everything else, I’d re-agitated my tender right shoulder and upper back.

Add that to a total loss of endurance and yeah, the 10-Miler didn’t happen, and neither did much of anything else, except maybe (aka definitely) some comfort eating. My endurance is a lot better than it was in the spring, but the back is still acting up. I’m thinking a large part of that is my inactivity, which itself has been fed by the pain. And around and around we go ...

So my goal for 2011 is to break this cycle, reincorporate exercise beyond lifting my toddler into my life and start making better choices when it comes to food. I’m tracking my food and fitness at livestrong.com. I’ve committed myself to John Bingham’s 100 Days Challenge (30 minutes of “intentional movement” a day for 100 consecutive days; read more here). I’ve dusted off my running shoes, hooked the exercise bike back up, and reorganized my workout DVDs.

Oh, and I’m signed up for the Warrior Dash and the Frederick Half-Marathon relay, both in May.

I’m ready to put some miles -- lots of miles -- between me and last April and rediscover my fit self in the process. The end of the 100 Days Challenge will land on the anniversary of my surgery, and I’m hoping it will be the beginning, or rather, the continuation of a new approach to everything.

Bring it, 2011!

Measurements
Weight: 167
Height: 5-foot-4
Bust: 41
Chest: 33
Waist: 32
Hips: 40
Thighs: 25
Calves: 15
Upper arm: 12
Forearm: 10.5

Posted by Leeann Adams at 1:00 PM | Permalink | Comments (15)
Categories: Diet, Fitness Challenge
        

With the start of the new year, our focus often turns to those areas in our life that need improvement. For many or us, that usually involves fitness and diet. In the spirit of that, a few of my coworkers have agreed to let us follow them as they work toward new health goals this year. Each week we'll check in with Steve, Sarah and Kevin to see how they're doing. We'll follow their successes and their struggles. I think it's very brave of them to be so open. When I asked them to include their weights and measurements, they barely flinched. I'll post their fitness profiles throughout today. Let's start out with Steve. He's the director of multimedia at The Sun.

Steve

Weight: 257.5 pounds. Not the heaviest I’ve ever been, but definitely not good considering the risk factors that run in my family. In 2003, I lost about 70 pounds via Atkins and kept it off for more than 3 years. But the past couple of years have been incredibly stressful and my primary coping mechanism has been eating – anything and at any time of day and night. Pair that with a treadmill malfunction in early ‘09 and the result was a gain of about 40 pounds.

The treadmill has been fixed and I’m motivated to join my colleagues in this quest or face public humiliation if I fail. My plan is to do a 3-week induction that will allow me to eat well, but with a minimum of carbs (my body does not metabolize them very well), a maximum of raw veggies, no sugars, lean meats (fish, fowl) and lots of water. I learned from the previous diet that if I can make it through this period, my body will get past cravings and the diet goes pretty smoothly from there on. The exercise program, at least initially, will be pretty light – lots of stretching and 20 minutes on the treadmill at least 5 days a week. That’s primarily due to arthritic knees that tend to react unfavorably to more than that. If the knees do flare up, I’ll substitute 20 minutes on a stationary bike to lessen the impact on the joints. Hopefully by the time the weather turns for the better, I will have lost enough weight so that I can take the workouts outside and increase my activity.

My goal is to approach the diet as more of a behavioral change than a weight-loss program. I’ve learned that it will be successful if I focus on changing my eating habits for the better (eating the right foods at the right times of day). If I accomplish that, the weight loss will follow naturally, a couple of pounds a week.

Starting point:
Weight – 257.5
Bust – 50”
Chest – 49”
Waist – 42”
Hips – 45”
Upper Arm – 14”
Forearm – 12”
Thigh – 27”
Calves – 18”

Posted by Leeann Adams at 11:15 AM | Permalink | Comments (4)
Categories: Diet, Fitness Challenge
        

Each week, a nutritionist from the University of Maryland Medical Center provides a guest post on healthy eating. Have questions or ideas for future topics? E-mail healthsci@baltsun.com. This week, Karen Kolowski weighs in on fad diets.

Are your jeans just a little tighter after eating a few too many elegant holiday cookies, savory stuffing or rich eggnog? Or, are you a lifetime member of the “Need to Lose 50 or More Pounds Club?” Either way, if you want to slim down, you most likely will turn to a “diet book” for your weight loss advice. That’s when the confusion sets in. There is a dizzying array of fad diets to peruse. Which ones should you choose? Which ones are safe? Each month, we will break down some of these diets to help you make an informed decision. This month we look at the Atkins, South Beach and Cabbage Soup diets.

The Atkins and South Beach are both diets that restrict carbohydrates. Most foods contain carbs, either simple or complex, which your body breaks down and uses for fuel. The Atkins diet severely restricts refined sugar, milk, flour, and rice but allows you to eat any fat or animal products (protein). The theory behind the Atkins diet is that your body will burn fat, as opposed to carbs (your body’s preferred source), as fuel, encouraging weight loss. The first two weeks of the diet almost completely bans all fruit and bread products, supposedly to jumpstart the weight loss process. Slowly, high fiber foods are allowed back into your daily meals in the forms of fruit, vegetables and whole grains. Banned for life are white potatoes, white rice, anything made with white flour (think bagels and cookies) and pasta. The Atkins diet induces weight loss because total calorie intake is lower, but the long-term safety of this diet is still in question. Short-term side effects may include constipation and foul breath, but long-term use could also promote heart disease due to increased intake of saturated and trans fats (the bad fats).

The South Beach Diet differs slightly from the Atkins diet by promoting healthy fats (unsaturated) rather than unhealthy ones, and suggests choosing carbs that have a lower glycemic index: foods that don’t cause your blood sugar to rise and fall sharply. There are three phases to the diet. The first two weeks almost all carbs are banned (just as with the Atkins diet), but low-fat or non-fat dairy is allowed. The second phase reintroduces certain foods such as pasta, fruit and certain high glycemic index vegetables (think carrots) but portion sizes are strictly enforced. The final phase begins once your target weight is reached. The South Beach diet initially induces weight loss but it most likely is water weight. However, the final phase strictly enforces portion control, doesn’t leave out any food groups and promotes exercise – a winning combination for weight loss and maintenance.

The Cabbage Soup diet is designed as a short-term weight loss plan and it guarantees you will lose 10 pounds. It is meant to last only 7 days but the diet is very restrictive as to which foods can be eaten on certain days. This is a low calorie but high fiber diet which can cause bloating or gas and doesn’t teach healthy habits. The weight lost will be mostly water weight and will return once normal eating is resumed. Taking a multivitamin during the week is a must since this diet is dangerously low in calories and nutrients.

Overall, any diet that promotes fewer calories in or more calories out (burned by exercise or increased physical activity), should induce weight loss. Deciding which diet to choose is difficult and there are so many options. Discuss your weight loss plans with your health care team and get the okay for any new exercise programs.

To find a registered dietitian in your area, contact the American Dietetic Association at www.eatright.org or call one of the area hospitals.

Posted by Kim Walker at 8:39 AM | Permalink | Comments (4)
Categories: Nutrition
        

Some time within the next week, I'm hoping to jog or bike through a bunch of Dashiell Hammett-related places around the city, since the anniversary of the famous mystery writer's death is coming up. I'll write about the results in detail, but for now, I figured it was a good idea to solicit additions. Here's a draft of my list as it stands now:

- Baltimore Polytechnic, where Hammett studied for a semester before dropping out
- Edmondson Avenue/Harlem Park, where a dream sequence began in Red Harvest
- One South Calvert Street, formerly home of Pinkerton's Detective Agency, where Hammett worked
- Former B&O Railroad headquarters on Charles Street. (The railroad was one of Hammett's non-Pinkerton employers in Baltimore)
- Mount Royal Station, through which a missing character's baggage was tracked in The Girl with the Silver Eyes
- Union Station (now Penn Station), where one of the main characters in The Assistant Murderer bought a one-way ticket to Pennsylvania. (The whole story took place in Baltimore, so this is a slightly random sample)

I know this can't possibly be exhaustive -- it would simply be too long -- but I'm interested in any suggested additions. What key sites am I leaving out?

UPDATE: The full Dashiell Hammett map/post is now up.

Posted by Patrick Maynard at 7:16 AM | Permalink | Comments (2)
Categories: Running
        

Nearly every time, it's the same: We make it through the holidays just fine, only to have everything come crashing down in a haze-headed, sneeze-ridden mess right after January 1.

I know I'm not alone here. For the first couple of years after moving to Maryland, I thought it was just seasonal allergies, but lately, I'm not so sure.

On a blog almost entirely centered around advocating garlic consumption, one author blames sugar and alcohol for weakening the immune system and contributing to non-allergy sickness after the holidays. The author then suggests eating garlic. (Who'd have guessed?)

Dr. David Katz suggests vitamin D for general health during dark months, and in New York, they're peddling everything from massage to hiking. (For what it's worth, sleep and lots of fluids seem to have helped a lot for me this year.)

Have you run into this? What's your strategy for coping with (or even preventing) sickness during/after the holidays?

Posted by Patrick Maynard at 2:32 PM | Permalink | Comments (1)
Categories: Nutrition
        

What I’m doing: Going skating with my wife. (I know, this isn't exactly walking/running, but we don't yet have a Sun skating blog, and it seemed seasonally appropriate.)

Why: When we first moved to the city, we had hoped that Northwest Ice Rink might become a regular habit. Unfortunately, our timing was off: Not only did Northwest close around that time, but we also found that a couple of downtown outdoor options were no longer operating. This year, however, we were happy to discover Mount Pleasant Ice Arena, almost completely by accident. Our first visit was quite enjoyable.

What else I recommend: While I had to miss it this week because of a sick day, I'm hoping to start meeting with the Federal Hill runners again. Having a group makes it a lot easier to stick to a routine, even if you only see that group once per week.

Other options:

During the week - Glen Burnie daily walking program, Weekday runs at Goucher, Federal Hill Monday runs

Saturday - Frozen Finger 5 Miler,
American Odyssey- Relay 101 and other tips, 2011 Al Lewis 10 Miler, CBRC Trail Runs - Kings Landing Park 5K, RASAC long-distance training run, NCR group run

Sunday - Mighty Medford Freeway 5K, Sunday group runs at McDaniel, RASAC North Harford 10K

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

Posted by Patrick Maynard at 7:35 AM | Permalink | Comments (2)
Categories: Weekly roundups
        

Contributing trainer Becky Conti is back, and this time she's sharing her tips on how to make your fitness resolution last beyond January.

We all make New Year's Resolutions because we think of the New Year as a new beginning or as a chance to make changes to things in our lives we aren’t happy with.  Perhaps the most popular resolutions come in the form of changing our eating and exercise habits with the goal of losing weight.  It’s easy to make a goal and be motivated around the New Year because everyone’s doing it … but what happens a month or two down the road when the motivation wears off?  How do you stick to your weight loss goal long enough to achieve it?  

Research shows that after 6 months, more than half of people have given up on their New Years Resolutions and, after one year, that number is close to 90%! Change is difficult and we often want “quick and easy” results that require little effort. When we don’t see results quickly enough, we get discouraged and lose the motivation to continue. The problem is, diet plans and weight loss products that claim to deliver immediate results are often the most dangerous to your health. Also, those fast-results plans usually require you to follow strict rules and, once you go off those rules, you’ll gain the weight right back! Instead of feeling frustrated if you don’t see instant results, try these tips for keeping yourself patient and motivated to continue:

1. Write down your goal and make it visible to you every day.  When we make a goal in our mind it may seem clear and definite to us in the moment, but our focus tends to fade over time.  Writing down your goal and seeing it in front of you each day will help re-motivate you and keep your aim on the target.  

2. Be realistic with your goal and the time frame in which you want to achieve it.  A weight loss goal of 50 lbs should not be set for 2 months from now. Instead, set a goal to lose 5 lbs in 4 weeks (that’s just over 1 lb. per week), and then when you reach that goal, make another one. Setting a series of small goals and reaching them will keep you motivated for the long haul.

3. Establish a plan containing the steps you will take to achieve your goal. If you are trying to lose weight for the first time, you need a plan that is right for you.  Try hiring a personal trainer or nutritionist for a few sessions so he or she can set up a structured program for you to follow. If you can’t afford to hire anyone, read up on the topic ahead of time, jot down your own plan, and show it to someone you know who is knowledgeable on the subject of fitness.  Just make sure you have the correct knowledge and tools you need for success!

4. Prepare yourself mentally. A goal of weight loss and lifestyle change is not easy and takes hard work, preparation, persistence, and determination.  Make sure you are mentally prepared for such an undertaking before you start!  Prepare yourself for the fact that your journey isn’t going to be perfect, and you will probably have setbacks where you “fall off the wagon” for a day or two.  Instead of calling it quits at the first sign of discouragement, be ready for the hard times and keep moving toward your goal.  Remember that persistence is key!

Becky Conti is an American Council on Exercise (ACE) Certified Personal Trainer and an ACE Certified Weight Management Consultant.  She works as a trainer and nutrition consultant at Merritt Athletic Club Canton and also trains clients through her website www.beckyconti.com.  She has been featured in magazines such as Oxygen, Fitness & Physique, and has appeared on the cover of Performance Press Magazine.  She also writes fitness articles for Fitness & Physique Magazine and Bodybuilding.com.  Becky also competes in national fitness and figure competitions each year.

If you have a question for Becky, or a question you'd like us to ask a trainer on your behalf, leave a comment or send an e-mail to anica.butler@baltsun.com. 

Posted by Anica Butler at 3:18 PM | Permalink | Comments (5)
Categories: Gym, Newbies, Trainer Tips
        

In case you missed it, the Consuming Interest blog had a post last week about things to consider if you're planning to join a gym as part of your New Year's resolution.

And today, reporter Joe Burris writes about locals who've resolved to eat healthy and lose weight this year. 

Last week, Jerry and I agreed that we don't really believe in making New Year's resolutions so much as we like to make fitness goals.

My goals include more events (see a list on Jerry's post) and a faster half marathon. Feel free to share yours.

Btw - did anyone do a New Year's resolution run? How was it? 

Posted by Anica Butler at 2:22 PM | Permalink | Comments (0)
Categories: Articles/Reports