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

The Baltimore Marathon sponsor is looking to imitate the success of competitors like Nike and Reebok, according to the piece. One change: Over the last three years, the company has gone from using 6 color palettes in its women's line to 30.

For a photo gallery of the company's new designs, click here. (The story is here.)
 

Photo credit: Baltimore Sun photo by Algerina Perna

Posted by Patrick Maynard at 11:23 AM | Permalink | Comments (0)
Categories: Apparel, Articles/Reports, Baltimore Running Festival, Under Armour
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What I’m doing: Having family over and swimming. I might also check out the Mission Possible 5K on Monday, since it's fairly close to home.

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

Full list of Maryland options:

Weekday events - Monday runs in Federal Hill, PGRC weekday runs at National Harbor, BRRC Group runs at Goucher, Glen Burnie daily walking programs, ESRC daily runs (Salisbury area),
PGRC weekday runs in Bowie, Rockville All-Comers Group Fun Runs, Various state HS championships, Thursday Night Hikes, WRRC Twilight Series Owl 2 Mile Track Run

Saturday - ADC Memorial Weekend Cross Country 5K, NCR Trail Snails Saturday training runs, Frederick Kids Triathlon, Chestertown Tea Party 10 Mile Run & 5K Run/Walk, Gunpowder Neck 10 Miler, Saint John's 5K

Sunday - Strawberry Chase 5K Race, MCVET 5k and 10k, Group Runs at McDaniel, BRRC Patapsco Trail Race

Memorial day - Memorial 4 Mile, Rotary Remembrance Run 5K/1M, Jeremy's Run, Mission Possible 5K

What did you do last weekend? Leave a comment or upload race photos here.

Posted by Patrick Maynard at 11:00 AM | Permalink | Comments (4)
Categories: Weekly roundups
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 I am about to go on vacation again, but this time, I am definitely packing my running shoes.

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

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

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

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

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

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

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

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

Posted by Anica Butler at 3:31 PM | Permalink | Comments (11)
Categories: Running
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This weekend I did the Warrior Dash in Mechanicsville, MD. I'd say it was both fun and challenging. The course was really hilly. Really hilly. For me, the worst obstacle was the very high rope ladder climb. I'm afraid of heights and so was the guy in front of me. He stopped at the very top, which meant I spent much longer at the top than I wanted to. The worst obstacles physically were the five walls. I had to hoist myself out of the mud and over the slippery walls and then drop into a watery pit. Five times. I highly recommend this for folks who are looking for a unique challenge and have a fun bunch of friends who are crazy enough to agree to do this. Here's a little video I put together:

Posted by Leeann Adams at 3:59 PM | Permalink | Comments (1)
Categories: Running
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Walking and cycling are struggled to grow as transportation options in America over the last 10 years, according to a Reuters article published this morning, with most of the growth occuring among men.

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

From today's article:

Dr. John Pucher, a professor at Rutgers University in New Brunswick, New Jersey, said the increases have been among men, the employed, well-educated and people without a car.

"What struck me was the social inequity," said Pucher. "Most of the increase is in middle-aged men. That says we're doing something wrong in the United States."

He believes American resistance to active travel has more to do with safety concerns than suburban sprawl.

Pucher, who works at Rutgers Edward J. Bloustein School of Planning and Public Policy, has been studying transportation and ways to make walking and cycling feasible for 15 years.

More ...

The diplomatically-put implication of the article is that men are basically dumber and/or more suicidal than other groups, and that's why they cycle more.

While this may still be true in suburbs without sidewalks, a quick visual survey this morning shows roughly even bike use by the genders in my neighborhood. Granted, it was pretty unscientific -- a count of seven bike commuters before work in an extremely walkable east-coast neighborhood -- but it makes me feel a bit better about Baltimore, since four of the riders appeared to be female. (I didn't see any children riding.) On the more formal side of things, the local bike community appears to do some pretty decent outreach to women.

That said, we can still do better. Whether you're a man or a woman, tell me in the comments what you think can be done to make walking/biking more palpable for females. I'm sure there are some pretty interesting ideas out there. Winners will be entered to win a small, anti-sweat hand towel, which would be useful for bike commuting, among other things.

Photo credit: Hampton National Historic Site - View at full size here

Posted by Patrick Maynard at 10:57 AM | Permalink | Comments (6)
Categories: Bicycling, Outdoors, Safety, Traffic, Walking
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Cars won't be the only thing racing during Baltimore's Grand Prix weekend. 

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

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

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

Posted by Anica Butler at 1:13 PM | Permalink | Comments (0)
Categories: Running
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The city of Annapolis is working on a master plan for bicycle routes, with the goal of creating a long-term bicycle transportation blueprint.

To get involved:

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

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

Posted by Andrea Siegel at 11:55 AM | Permalink | Comments (0)
Categories: Bicycling
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We have a winner of the abs-core book: Congrats to Peter. He told us -- like a number of you did -- that planks are a key part of his abs/core workout.

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

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

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

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

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

Posted by Andrea Siegel at 5:07 AM | Permalink | Comments (1)
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What I’m doing: Going to the Y to swim.

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

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

Full list of Maryland options:

Weekday events - Thursday Night Hikes, Monday runs in Federal Hill, PGRC weekday runs at National Harbor, BRRC Group runs at Goucher, Glen Burnie daily walking programs, ESRC daily runs (Salisbury area),
PGRC weekday runs in Bowie, Rockville All-Comers Group Fun Runs, Assorted HS regional meets

Saturday - NCR Trail Snails Saturday training runs, Armed Forces Day 10K Run, Mercy Clinic 5K Health Run, 2011 Bel Air Town Run 5K Training, Assorted HS regional meets, Germantown 5 Miler, Warrior Dash, 5th Annual Leatherneck 5k Race/Fun Run/Walk, Annapolis Police Department One Mile Challenge, Annapolis Striders 2 Mile Track Run, Crusader 5K & Family Fun Walk, Cindy's Fund 6K

Sunday - Group Runs at McDaniel, Making Tracks for Celiacs, RedHotRun 5K and Family Fun Walk, The Columbia Triathlon, Run for Friendship Trail Run 5 Mile, RASAC Mariner's Point 5 Miler, Island Dog Jog Benefiting Island Dog Park and QAC Animal Services

What did you do last weekend? Leave a comment or upload race photos here.

Posted by Patrick Maynard at 10:43 PM | Permalink | Comments (2)
Categories: Weekly roundups
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But hooray, finished! I figured, hey, I didn’t have my watch, so my pace would just be a mystery, but as it turned out, the timing mats were in just the right place that the results page had our paces listed separately, and lo and behold, I went a lot faster than I expected to or had any right to, really. (I didn't break any speed records, but it was fast for me, especially barely trained me.)

So that was exciting, and as I’m facing a particularly challenging set of circumstances over the next several weeks, I’ve decided to take it as a lesson. For a little while here, I am taking a break from being beholden to numbers, whether they’re on the scale, on a calorie count, or on a watch during a workout. I need to be a little bit more zen about things for a bit and get outside and get moving for the sake of being outside, to make healthy food choices for the sake of eating healthful, tasty foods, and to not worry about results. I’ll still be posting here about how my week has gone, but don’t expect to see as many numerals. They’ll be back, but not immediately.

Photo by Marathonfoto, and yes, that really is the color I turn when I work out, and no, I am not having a coronary

Posted by Sarah Kickler Kelber at 10:37 AM | Permalink | Comments (0)
Categories: Fitness Challenge
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The belly dancing post and comments got me thinking about abs and core muscles. I wasn't doing crunches, just thinking.

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

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

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

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

Posted by Andrea Siegel at 5:49 AM | Permalink | Comments (14)
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I've been wanting to do a triathlon.

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

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

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

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

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

Posted by Anica Butler at 12:00 PM | Permalink | Comments (1)
Categories: Triathlon
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Each week a nutritionist from the University of Maryland Medical Center provides a guest post on healthful eating. This week, dietetic intern Lauren Martin (pictured) weighs in on post-workout meals.

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

What to look for

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

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

What to avoid

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

Snack and meal ideas

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

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

Posted by Kim Walker at 6:30 AM | Permalink | Comments (3)
Categories: Nutrition
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For the past few summers, I've thought it would be fun (yes, fun!) to go to some group track sessions. 

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

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

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

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

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

Posted by Anica Butler at 12:00 PM | Permalink | Comments (3)
Categories: Running
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After last week's post about free outdoor yoga classes around town, I received an email about one more:

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

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

Posted by Anica Butler at 6:30 AM | Permalink | Comments (0)
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I saw this interesting story about a marathon in the Gaza Strip last week and thought I'd share.

From the Associated Press: 

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

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

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

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

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

Posted by Anica Butler at 3:50 PM | Permalink | Comments (0)
Categories: Running
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What I’m doing: Even when attempting months ago to choose a big race for this time of year, there were a lot of options: Cleveland, Wilmington and Pittsburgh all have out-of-state marathons this weekend, and the Maryland Half Marathon offers something closer to home. (I ultimately went with Cleveland -- links after the jump).

Full list of Maryland options (plus a few others):

Weekday events - Thursday Night Hikes, Monday runs in Federal Hill, PGRC weekday runs at National Harbor, BRRC Group runs at Goucher, Glen Burnie daily walking programs, Speed Work - Timonium, ESRC daily runs (Salisbury area),
PGRC weekday runs in Bowie, Clarksville Group Fun Runs, Rockville All-Comers Group Fun Runs, Speed Work - Bel Air, 2011 5K training program for the Bel Air Town Run, Baltimore City HS Championships, UCBAC Championships, SMAC Championships

Saturday - Walk for Maryland's Children & Family Fair, NCR Trail Snails Saturday training runs, The Great Chesapeake 10K Wellness Race, Inaugural Mount Airy 5K9 Mutt Run & Walk, Young Life 5K, Jug Bay 5K, Spring Fling 5K, Middletown Elementary School Run to Play 5K, 2011 TriRock Annapolis Triathlon, St. John the Jogger 5K, 19th Annual Mt. Hebron Viking 5K, Preakness 5K, LASOS Running of the Bulls - Joppa, PJ Aldridge Foundation 5K Run, 1 Mile Run/Walk & 1/4 Mile Tot Trot, Race Toward the Future 5K

Sunday - Maryland Half Marathon, HCS Vernal Velocity #5, Kids On The Run, Terrapin and the Hare 5K Adventure Race, Delaware Marathon, Shipley's Choice Elementary School Technology Trot 5K and 1 Mile Run, Group Runs at McDaniel, Civista 5K run/walk for wellness, Run for the Animals, Cascade Lake Sprint, RASAC Greenway Trail 4 Miler , BAHU 5K Run, Pittsburgh Marathon, AOL Spring Into Summer 5K & Fun Run, Cleveland Marathon

What did you do last weekend? Leave a comment or upload race photos here.

Posted by Patrick Maynard at 11:32 AM | Permalink | Comments (3)
Categories: Weekly roundups
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Weight is now at 246, which is back to my lowest since we began the challenge at the beginning of the year. I survived the Easter candy onslaught and pretty much have my diet redisciplined.

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

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

Posted by Leeann Adams at 3:27 PM | Permalink | Comments (1)
Categories: Fitness Challenge
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I am doing the Frederick Half-Marathon Relay on Saturday, and I’m so not trained, it’s not even funny. But it’s not that many miles, so I’ll just get hydrated and hope for the best.

Really, the only thing I can come up with to explain a loss this week is that I am snacking less because of my earlier work hours. I’m not getting starving at 6, eating a snack and then scarfing dinner around 8 or 9. I’m just eating dinner earlier. Hmm … that actually sounds pretty logical now that I look at it typed out like this.

Posted by Leeann Adams at 3:22 PM | Permalink | Comments (0)
Categories: Fitness Challenge
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Starting this Saturday, Lululemon is again sponsoring free yoga in the park at the pagoda in Patterson Park at 9 a.m. It's apparently being taught by Kim of Charm City Yoga.

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

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

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

Posted by Anica Butler at 12:00 PM | Permalink | Comments (0)
Categories: Yoga
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I heard that belly dancing is a great workout, especially for abs and core. So when my gym offered a free trial class the other week, I was there. I was sore for a few days, which is probably a testament to my need for it.

As a first-timer, I spent most of the hour trying to figure out how to isolate hips, abs and shoulders. Each body section essentially does its own thing to give the dancer graceful movement and, ideally, a toned body. I was anything but coordinated as I tried what the instructor called a washing-machine hip shimmy. And I nearly fell over raising one hip to complete a multi-step circle. I tried swirling a scarf in my arms the way my experienced classmates were doing, but got tangled in it. So much for being graceful. As much as this is exercise, it's clearly an art.

Only two of us in this small group were first-timers. Most of the women had been taking the class for a year or less and they said it helped their posture, strengthened their arms and abs. One woman has been doing it for years, and it shows.

I expect that I'll return to the class occasionally. It was a fun, low-impact break from my regular exercise routines, and that's something we probably all need every so often. If only I could be graceful at it!

Posted by Andrea Siegel at 5:38 AM | Permalink | Comments (6)
Categories: General Fitness, Gym, Newbies
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Hi. Remember me? Fair-weather runner here. I confess, my running has been about as frequent as my blogging, which is to say, pretty much non-existent.

Sure, there were some nice weekends when I was able to run six miles or so with friends, but as soon as the weather turned blustery, rainy or cool (i.e. spring) I retreated to the indoors.

But as the weather has turned nicer, I've noticed more and more runners outside pounding the pavement in my neighborhood. It's turned my thoughts to -- what else? -- racing.

I was peer-pressured to sign up for the Annapolis 10-miler this week. I've never run it, but I am assured it's a challenge, not to mention hot. I also plan to sign up for the Dreaded Druid Hills soon. I am terrified, yet drawn to the race at the same time!

That's it for now. I'll definitely be adding more races, including at least one half marathon in the fall. My main goal this year is try to run consistently, despite all the planned vacations, warm-weather happy hours and all the other great events that start to happen when the weather gets nice.

How's your spring shaping up?

Posted by Anica Butler at 11:10 AM | Permalink | Comments (10)
Categories: Running
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What I’m doing: An EU embassy tour on Saturday means I'll probably be doing my distance on Sunday -- possibly joining the WRRC folks for a run at McDaniel, if they'll be charitable.

Why: I need the charity because I have a marathon in a week, so I'm looking at a long day of 9 miles or less.

What else I recommend: On Saturday, there's a promising half-marathon up in Freeland, on the NCR trail. My last run on the NCR was right after watching "Plastic Pink Flamingos," so I kept half expecting to see a sinister egg delivery guy near Phoenix, but even with that caveat, I couldn't ignore the beauty of the area: The riverside trail reminded me of some of my favorite places in Michigan, where I grew up. My near-marathon training distance was a little much for me on the fairly straight path, but I imagine that competition would make it go by a lot faster, and I've heard good things about the way this race is organized.

In Western-ish realms, the Frederick Running Festival offers another half-marathon along with a 5K. (Links after the jump, as usual.)

Full list of Maryland options:

Weekday events - Monday runs in Federal Hill, PGRC weekday runs at National Harbor, BRRC Group runs at Goucher, Glen Burnie daily walking programs, ESRC daily runs (Salisbury area), Clarksville group fun runs, Bel Air Town Run 5K Training, Speed Work - Bel Air , PGRC weekday runs in Bowie, Rockville All-Comers Group Fun Runs

Saturday - MAC Seventh Annual Half Marathon and Relay, "Walk with Us to Cure Lupus" Fundraiser, Hope for the Homeless 5K, NCR Trail Snails Saturday training runs, Piney Orchard 5K Run/Walk, 5K Run/Walk Teach For America, Woodacres Jogfest 5K, Owings Mills family nature walks, Fourth Annual Bloomin' 5K Run, Run/Walk w Kids 5K, Musical Madness 5K Run for Reservoir Music, Capital for a Day- Brookeville 5K, The Packard Center's Fiesta 5K, Women in Defense 5K, RASAC long distance training run, Frederick Running Festival, Salisbury Spring into Spring 5K, Janet Lynn Dick antiabortion 5K, Flower & jazz Festival Benefit 5K Run/Walk, 2nd Annual Queen Anne's County Police K-9 Chase 5K, Journey to Better Pathways

Sunday - Group Runs at McDaniel, HCS weekly race series #4, RASAC Mother's Day 5K, Step Up for St. Tim's 5K Run, Terrapin Triathlon, Urbana Safe and Sane & Urbana Rec Council 5K Walk/Run

What did you do last weekend? Leave a comment or upload race photos here.

More events | How to submit an event | About these roundups
 

Posted by Patrick Maynard at 2:43 PM | Permalink | Comments (1)
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Where she walks: I encountered Liz Frantz on a connector for the James F. Hall trail, near the Maryland/Delaware border in Newark.

Age: 20

What she does: Frantz is a marketing major at the University of Delaware, near which the trail runs.

Where she lives: While she ran for Atholton in high school, Frantz now lives in New Jersey when she's not at UD.

What's the routine? Frantz says she usually does "about 6 or 7 miles each morning. I like doing it to wake me up each day: I have afternoon classes."

While running: Music on the ipod is mixed, but "usually hip-hop -- more upbeat (versus slow)."

Training for something? While she hasn't started getting too serious about it yet, she says she's training for Philadelphia's Rock 'n Roll half-marathon in September.

 

Posted by Patrick Maynard at 11:55 AM | Permalink | Comments (0)
Categories: Running
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Some of the worst salt offenders at restaurants are soups, cheese fries with dipping sauce, salt bagels, lo mein, Reuben sandwiches, beef jerky, fried rice and nachos. When eating out, ask which foods are lowest in salt or can be made without it. Request that salty seasonings be replaced with herbs and salt-free spices. Can’t find a low-salt option? Choose the lesser of two evils, cut your meal in half and take the rest home; add a fruit cup or yogurt to round out the meal. Cut back on other salty foods on days you overdo it. Search sodium in foods at nal.usda.gov.

Shrimp, crab and lobster are all naturally low in fat but high in sodium. Deep-fry in seasoned batter, dip in salted butter or saute in salty sauces, and see your sodium skyrocket. Imitation crab and brined, salted, and smoked seafood are also sodium-dense. When choosing shellfish, limit other salty foods like fried side dishes, and use only salt-free dips and sauces. Check out your favorite foods at www.calorieking.com.

Carryout, delivery and fast foods may be salt havens. Top offenders: pizza, fried foods cheeseburgers, breakfast sandwiches, street vendor items (hot dogs, sausages, hoagies, bagged snacks), and Asian food (miso, teriyaki, soy sauce). On-the-go sandwiches can pack a salt punch, so request salt-free deli meats, plain chicken breast or all-veggie sandwiches. Limit cheese, pickled foods and condiments. For dessert, be wary of graham crusts and corn meal items. Remember, soda contains sodium, so choose water, coffee, tea, 100 percent fruit juice, or low-sodium vegetable juice instead. For more on the worst foods: eatthis.menshealth.com.

Eating out can break your salt bank. Choose appetizers without croutons, dipping sauces, smoked meats or fish, and brined foods. Request salt-free foods and have your entrée grilled, baked, poached, broiled, or steamed plain. Avoid salted rims on drinks and substitute liquid hot sauce (you’ll use less) for salty spices or rubs. Order sauces on the side and use sparingly. Ask for fresh herbs (parsley, cilantro), salt-free seasonings or dried spices (basil, paprika, cumin) in place of salt. Avoid soups, anything canned (beans, regular tuna fish), casseroles, deli meats, and salted veggies. Bring your own salt-free seasoning and ask for lemon or lime wedges. Use olive oil as your dipping sauce and request plain oil and vinegar for your salad. Frequent the restaurants that cater to lower sodium items and honor your requests. If you eat breakfast out, go for a yogurt or unsalted bagel. For more tips: www.eatlowsodium.com and www.lowsaltfoods.com.

Posted by Kim Walker at 6:30 AM | Permalink | Comments (0)
Categories: Nutrition
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Kennedy Krieger's ROAR bike ride was a great way to kick off National Bike Month. Hundreds of cyclists rode out of Oregon Ridge on Sunday morning to raise money for autism research.

My wife Karen and I rode our tandem on a fairly hilly 50-mile route through northern Baltimore County. As this was the seventh year for ROAR, the organizers know how to put on a bike ride. The routes were well marked and the aid stations were well stocked and staffed by exceptional volunteers.

Photo: Claire Donehower, (from front) Brent Johnson, Melanie DuBard and Matt Augustin crest a hill on Mount Carmel Road while participating in ROAR.

Posted by Jerry Jackson at 4:25 PM | Permalink | Comments (1)
Categories: Bicycling
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I received an e-mail last night from the Maryland Half Marathon mentioning that they have 200 spots left for their May 15 event, which is going to be on a new course in Howard County. Organizers are calling that a a record pace for registration.

According to athlinks.com, last year's event had over 1100 finishers, so assuming a similar number of slots and considering the course relocation, I'd say that's a pretty healthy ratio for two weeks out.

(As a comparison: Last summer's Frederick Running Fest half, held in the last summer for which a companion full marathon was offered, is listed by athlinks as having 2,626 finishers. That event closed its registration last week.)

Posted by Patrick Maynard at 9:33 AM | Permalink | Comments (0)
Categories: Running
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