Last time I posted here, I wrote about my intent to be “zen” about numbers for a while and just focus on moving for the sake of moving and eating good things for the sake of eating good things.
 
Now, several weeks later, it’s probably time to reassess: My weight’s up about a pound and a half … and what’s that? My waist measurement is up 2 inches? That’s curious.
 
Oh, there’s a factor that hasn’t been mentioned here yet. Turns out I am pregnant, which is, to put it mildly, a surprise – or else I sure wouldn’t have agreed to talk publicly about my weight and measurements for the year!
 
So, yes, I had promised to be back quickly and post more, but I was prohibited from exercising for a while, and I’ve basically been eating whatever seems palatable at any given moment, which has been 1) constantly changing and 2) not particularly healthy. There was no way I could post without there being a giant elephant in the corner of the entry raising questions, and I wasn't ready to go public until now.
 
I’m thankful for my time put into this challenge at the beginning of the year for a variety of reasons, but in particular it’s nice to be into my second trimester and still weighing less than my previous pre-pregnancy weight.
 
Anyway, that’s where I’ve been. As for Kevin and Steve, I’m not sure, but I’m pretty sure they don’t have the same excuse.

What I’m doing: Probably a trip to train with friends on Saturday, then maybe a race on the 4th.

Why: I'm always terrible at nailing down Independence Day plans, so as usual, I have little idea of this year's household itinerary.

What else I recommend: I've run the Dundalk 6K twice, enjoying it both times. Let anyone who tries it, be warned: While the start and finish lines are relatively near each other, the Dundalk route is not a looped course. I'm also curious about the Williamsport and Carderock options on the same day. (All race links are after the jump.)

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, Thursday Night Hikes, CBRC 2011 Summer Twilight Track Series, Annapolis All Comers Track Meets, Speed Work - Bel Air, Dundalk Heritage Independence 6K, Arbutus 10K, TWS#4: FSK 6K, Autism Speaks 5K, Carderock July 4 Age Handicapped 4 Miler, FSRC Summer Decathlon #6, Williamsport Run for Freedom 5K, HCS Friday Night Series #2

Saturday - NCR Trail Snails Saturday training runs

Sunday - Group Runs at McDaniel

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

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Each week, a nutritionist from the University of Maryland Medical Center provides a guest post on nutrition. This week, Elaine Pelc weighs in on Fourth of July barbecues.

Gearing up for some epic Fourth of July barbecues? Planning to incorporate dishes that exemplify that patriotic spirit? Many typical barbecue sides and snacks are full of fat and calories. Popular dishes like macaroni salad, potato salad, dips and chips are the most common forms of fatty comfort foods, but, as any American can attest, the list goes on. Try swapping those high-fat favorites with healthful versions enhanced with a fun holiday theme. In this case, what could be more perfect than a red-white-and-blue color scheme?

Eat the rainbow

In summer, plenty of fresh produce is available in gardens, grocery stores, roadside stands and farmers’ markets. Take advantage while planning your holiday barbecue. Look for bright and deep colors in fresh fruits and veggies, as the different hues and density of color typically come from the varying vitamins, minerals, phytochemicals and antioxidants each food has to offer. When you choose to eat a variety of these foods, you get the benefits from each color of the rainbow. Along with powerful nutrition, fresh produce also provides a good source of fiber, which helps to fill you up on fewer calories and is important for intestinal health.

Red, white and blue

Red is an easy color quota to fill with red bell peppers, strawberries, raspberries, cherries, red grapes, beets, kidney beans, watermelon, apples and tomatoes. Coming up with the white and blue healthy food options may be a bit more challenging. For your white treats, consider cauliflower, jicama, egg whites, garlic, onions, ginger, turnips, shallots, parsnips, mushrooms, white beans, white asparagus, pears, nuts, tofu and fish. For the all-American blues, consider blueberries, eggplant, blackberries and blue potatoes. Get creative.

Side dishes

Try a healthier spin on potato salad by mixing blue potatoes with their red-skin cousins and using low-fat Italian salad dressing. Or try a low-fat pasta salad with mozzarella, purple grapes and cherry tomatoes. Or serve oven-roasted blue potatoes, sweet red peppers and cauliflower with a touch of garlic, pepper and sea salt. Instead of the typical chips and dip, try your hand at homemade baked blue potato chips for a lower fat option. Pair them with a Greek yogurt-based dip dotted with roasted red peppers or some fresh tomato salsa. Pair your main dish of grilled white fish with some broiled, roasted or grilled eggplant and tomatoes.

Flag-friendly finish

Dessert can be on the more healthful side, too. Try mixing up a fresh fruit salad of blueberries, raspberries and strawberries, and serve it with low-fat whipped cream or a slice of angel food cake for a lighter, more refreshing option. Or add white nuts or peeled pear chunks to cherry and blackberry cobbler.

Barbecues and holiday celebrations can include food options that taste as good as they look. Use these foods to brighten and lighten up your holiday meal while adding a few nutrients, too.

Nate Evans, the city's bicycle planning guru, put up today a post on his blog that links to a new statewide survey for cyclists.

The possible answers to the survey questions include one of my favorite well-meaning obfuscations ever: "On a paved path shared with pedestrians, next to a road." While there are a few potential exceptions, I believe the word they're generally searching for is "sidewalk."

I rag on their language, but if you get a few minutes this week, I encourage you to check it out. I might even do so myself, browsing through the questions with the aid of my trusty desk-based computer pointing device made of hardened molded plastic and meant for manual use.

Some of my favorite moments in Ohio involved writing for the Xenia Gazette and Fairborn Daily Herald, a small set of papers southeast of Dayton.

One of the reasons for that was the town's unique relationship to its trails: Xenia considers itself the bicycle capital of the Midwest, and I had the luxury of biking to work without ever battling traffic on some days. The yearly Greene Trails Cycling Classic is one of the county's biggest events, and while it probably won't impress seasoned competitors, the tour is very accessible for people doing their first big event. Registration is cheap until the end of the month at http://www.greenetrailsclassic.com/

(There are also some decent prices to be had: Three bike shops in a rural town of under 30,000 means lots of competition for bike buyers.)

Former pro cyclist Leah Goldstein rolled into Annapolis Saturday evening as this year's first female solo rider to finish the Race Across America. After 2900 miles and eleven days on the bike she was still looking pretty strong climbing the rolling hills south of Mt Airy this afternoon when I caught up with her.

Ten male solo riders have finished so far as have a number of relay teams. If you are around city dock in Annapolis Sunday you can expect to hear some cowbells. Many of the remaining 37 teams are expected to arrive throughout the day.

What I’m doing this weekend: This week's Havre de Grace Sprint Triathlon has been cancelled, and I had to drop my own race plans because of illness, but anyone feeling spunky can still go and support coworker Jerry Jackson as he takes part in the Celebration event. (Registration closed.)

What else I recommend: I might go to watch the Dreaded Druid Hills start/finish -- again, no participation, thanks to a temporarily bummed-out respiratory system. I'll probably watch the end of the USATF action as well, since they've offered the courtesy of televising it. The Baltimore Women's Classic is also a big local event, though I'm inclined to poo-poo it, for obvious reasons. One cool twist: A group of soldiers is doing a partner event overseas.

Full list of Maryland options:

Saturday - Crohn's & Colitis Foundation’s Baltimore Take Steps Walk, Assorted CCR marathon and half-marathon training programs, NCR Trail Snails Saturday training runs, 4th Annual Run For Shelter 5K Race and 2K Fun Walk, Iron Furnace 5K, Dreaded Druid Hills 10K, 5K Walk/Run for Hemophilia, Brain Health Blitz Race Series 5K

Sunday - The Baltimore Women's Classic 5K, Group Runs at McDaniel, Rock Hall International Triathlon, Columbia Celebration Sprint Triathlon, Rock Hall Sprint Triathlon, Alex's Run 5K, Greene Turtle West 5K, RASAC Eden Mill 5 Miler

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, Thursday Night Hikes, CBRC 2011 Summer Twilight Track Series, Annapolis all-comers track meets, RASAC 38th annual Gunpowder Neck 10 Miler, HCS Centennial Fun Run, HCS Summer Series

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

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Edit: Photo added July 5.

I haven't pulled together plans for the upcoming 3-day July 4th weekend, but for those of you who mark their calendars way ahead ... there's a Halloween-season 5K with a twist in the works.

Run for Your Lives promises a zombie-infested 5k in Darlington. There will also be 12 obstacles -- races with obstacles are increasingly popular -- as well as choices of routes. That means this race will require a little more than the ability to sprint away from zombies trying to get your flags. There's some strategy and navigation in here too.

Plans call for the other side of the finish line to have an "apocalypse party."

Behind the event are two Marylanders, promoters say. Ryan Hogan, managing member of Reed Street Productions LLC in Bel Air, owns warwear, the performance apparel & accessories company that has been a sponsor of other events. He approached Derrick Smith about creating an event that included obstacles. Smith added the zombies. And there you have it.

Austrian Christoph Strasser pedaled through western Maryland this morning in his quest to win the 30th edition of the Race Across America. Strasser took only a 20-minute nap last night and is currently projected to finish at city dock in Annapolis around 11 P.M. tonight. He left Oceanside, California, on June 15th.

The race for second place looks like it could be a virtual sprint tomorrow. After 2600 miles of racing Marko Baloh, Gerhard Gulewicz and Alberto Blanco passed through Grafton, WV, in the same hour. They are projected to finish between 1 and 2 P.M. Friday.

Several of the 4- and 8-person relay teams are also expected in Annapolis early tomorrow morning.

Each week a nutritionist from the University of Maryland Medical Center will provide a guest post. This week, Erica Schmitt, dietetic intern, (pictured) weighs in on picnic food safety.

As the hot summer months rapidly approach, you may be starting to plan your first picnic with family and friends. Loading up the car with your favorite summertime foods to spend a day in the sun may sound perfect after a long, cold winter.  It may have been quite a few months since last picnic season but don’t forget about practicing good food safety to prevent food-borne illness.  To keep your picnic or outdoor barbecue from becoming a fiesta for harmful bacteria, use these tips.

Wash your hands
Hand-washing is an easy and effective way to prevent the spread of bacteria. Bringing soap and bottled water (if water is not available at your picnic site) should be just as important as remembering the hamburger rolls. If you find yourself at a picnic where there is no soap or water to wash your hands properly, carrying a pocket-sized bottle of anti-bacterial hand sanitizer or keeping a package of moist towelettes handy are inexpensive ways to be prepared. And remember: wash your hands before AND after handling food.

Safe food preparation
When planning your menu, remember it is important to defrost meat the correct way.
Meat may be defrosted in the refrigerator, under constant cold running water, or in the microwave immediately prior to cooking. Never leave meat on countertops to defrost or in the hot summer sun at your picnic site. Leaving food to warm unevenly to room temperature (or warmer if in the sun) will cause bacteria and germs to grow.

Keep it separate, prevent cross-contamination
Cross-contamination can occur when raw meats come into contact with ready-to-eat foods such as salads, fruits and other foods not requiring further cooking. To prevent cross-contamination, keep raw meats thoroughly wrapped and separate from prepared foods. If possible, use one cooler for raw items and another cooler for ready-to-eat foods.

Further, to prevent germs from raiding your picnic, bring plenty of extra plates, cooking utensils and separate cutting boards. Using one set for raw meats and another for handling cooked foods will eliminate cross-contamination from ruining your summer BBQ. Using disposable items also makes for easy cleanup.

Keep cold foods cold
It is also critical to food safety that food be kept at proper temperatures to prevent bacterial overgrowth.

When packing up your cooler, be sure to have enough ice surrounding your favorite picnic foods that require cold temps. Aim for a temperature below 40 degrees to be sure unwanted bacteria isn’t setting up camp in your dinner. It is best to keep raw meat in the cooler, packed with ice or cold packs, until it is ready to be placed onto the grill. Also, only remove the amount of meat that will fit on the grill at one time; leave the rest in the cooler rather than sitting out in the hot sunshine. Also try to keep your cooler in the shade or under a table or umbrella.

When driving to your picnic destination, keep coolers in the back seat rather than in the trunk. The trunk can often be too warm to maintain the cold temperature of your cooler, leaving opportunity for bacteria to grow.

Finally, after a long day of good food and good weather, throw out all food that has been sitting out for more than two hours. On exceptionally hot days (over 90 degrees) food is only safe to be consumed after one hour or less outside of the cooler. Toss any food items that have been kept out longer, as these will pose a risk to your health. When in doubt, throw it out!

Cook it just right
Cooking food to the proper temperature is practicing good food safety. In the process of cooking foods (especially meat), most harmful bacteria is destroyed, lessening your risk for food poisoning. However, this is only achieved when cooked to the right temp. Hamburgers, sausages and bratwursts should be heated to a minimum of 160 degrees. Chicken of any kind should be cooked to a minimum temp of 165 degrees. It never hurts to pack a meat thermometer to be sure you are serving foods that are safe.

A safe picnic is a happy picnic
When preparing to enjoy some fun in the sun at your barbecues this summer, keep food safety in mind. Wash your hands, prevent cross-contamination, and mind your temperatures! And remember: when in doubt, throw it out!

After pedaling almost 3000 miles from Oceanside, California, the first of the Race Across America (RAAM) solo riders is expected to cross the finish line at city dock in Annapolis on Thursday, just eight days after they started.

The current leader, Austrian Christoph Strasser, is on pace to challenge a 25-year-old average speed record of 15.4 mph. Although he has more than 100-mile lead over his closest rival, Marko Baloh, the race is still to close to call.

Often competing with an hour or less of rest a day, sleep deprivation eventually catches up with most riders in the final days of the race in the form of hallucinations. Five-time winner Jure Robic talked of bears and aliens on the roadside and jumping off his bike to battle demons that turned out to be mailboxes.

Alberto Blanco, currently 3rd in this year's race, is dealing with another common RAAM malady, Shermer's Neck, named for rider Michael Shermer whose neck muscles gave out suddenly 2000 miles into the 1983 race. His head dropped, making it impossible for him to look up. Blanco is keeping his head up, literally, with duct tape and a backpack frame.

The route for this year's race has the riders crossing Garrett and Allegheny counties, then into Pennsylvania. It reenters Maryland on Highway 94 and riders will pass through Manchester, Westminster, Mt Airy, Laurel and Odenton before finishing in Annapolis. Riders will be finishing over the course of several days but estimated checkpoint and finish times can be found on the RAAM site.

 

If you’ve been thinking of combining exercise with getting to work by bicycle, an "A Smarter Way to Get There" workshop this month may be for you.

A free primer on bicycle commuting, Smarter Way part of an initiative to promote transportation options for Harbor East and other waterfront locales in Baltimore.

The 2-hour workshop will start at 5:30 p.m. Thursday, June 30 at 650 S. Exeter St., Seventh floor courtyard.

Topics include good-to-know-info: choosing equipment, routes and safety. Another good reason to go is that everyone who does will be entered to win a TREK 700 hybrid bike.

Registration is required. Email beth@waterfrontpartnership.org or call (443) 743-3308.

Sponsors: Waterfront Partnership and Bike Maryland.

What I’m doing: I'll be at a family gathering in Virginia over the weekend.

What I recommend: While overbranded mud races generally bore me, I have to give the Rebel Race credit for their site. I've designed more social media buttons than I can count, and theirs are more interesting than most. (I know -- that's the most superficial reason ever for recommending a race. For those shaking heads in disgust, there's always the Baltimore 10 Miler.) For a more frugal option, the Howard County Striders kick off their insanely cheap summer cross country series on Friday night. I've been to these before, and I very strongly recommend them. (As usual, all links are after the jump.)

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, HCS Friday Night 5K XC Series, Racing to Feed the Hugry Daily

Saturday - Audubon Society of Central Maryland Nature Walk, NCR Trail Snails Saturday training runs, Wheaton Run For Roses, Juneteenth/USCT Memorial Festival 5K, Preston Tarleton 5K Run
Rebel Race: 5k and 15k mud runs, CCR 2011 Fall Marathon Training Program, Fort Meade Run Series- Army Birthday HOOAH 5K Run, North Beach TriForces Triathlon, Baltimore 10-miler, Hagerstown Vince Tantillo-Jack E Barr 5K Run, Havre de Grace Mason Dixon Longest Day 100K Trail Challenge

Sunday - Group Runs at McDaniel, Dawson's Father's Day 10K, Hebron 10K Trail Challenge, Father's Day 8K, Brain Health Blitz Race Series 5K, GMBC Fathers Day 5K, Nicolay Melanoma Foundation South Carroll Sprint Triathlon, Assateague Assault Sprint Triathlon

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

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The winner of the “Deadline Fitness” book stepped up to claim it.

The book went to Jen!

Each week a nutritionist from the University of Maryland Medical Center will provide a guest post. This week, Christine Dobmeier (pictured) weighs in on summer diet tips.

Although summer hasn’t officially started, it certainly feels like it. Along with the warmer weather comes bathing suit season, and many people want to shed a little of that winter weight. Here are some tips to help you enjoy the summer, get more active and take off a few pounds at the same time.

Size your servings right

Many of us have become accustomed to larger serving sizes and accepting those as “typical.” A great way to cut calories is to limit added fats, portion your starches right and load up on low-calorie, filling vegetables. For help in portioning your plate, check out the guidelines at choosemyplate.gov.

Fit vegetables and fruit into your diet

Speaking of those vegetables, summer is the ideal time to incorporate all those fresh choices into your meals and snacks. Add some color to your salad with fresh tomatoes, grilled squash and peppers. Incorporate summer staples such as watermelon, cantaloupe and honeydew, all excellent sources of potassium. Swap out a higher-calorie processed snack for some fresh berries — save on calories, and bring on the antioxidants!

Focus on lean proteins

Good choices include skinless chicken breast, skinless turkey, pork tenderloin, center-cut pork chops and beef that is at least 90 percent lean. By choosing the lower-fat proteins, you are cutting calories as well as fat. For example, a 5-ounce burger that is 80 percent lean protein (80/20) provides 348 calories and 23 grams of fat; switch that out for a leaner 93 percent ground beef (93/7), and you’ll be down to 200 calories and 9 grams of fat for the same size burger.

Pick right at a picnic

The summer season is filled with barbecues and picnics galore. Making wise choices can help you curb your calories. Start by choosing a lean protein: Good options may be grilled chicken, a turkey burger or a burger made with lean meat. Watch out for ribs — they can pack a caloric punch of 500 calories in a half-rack. Also, be mindful of size — though a hot dog isn’t likely ever to be considered health food, a small hot dog is likely the better choice in terms of calories over a much larger Italian sausage. If the buns are large, only eat half of it, or skip the bun altogether. For condiments, try to stick mainly with low-calorie options such as mustard, ketchup or most barbecue sauces; skip the mayonnaise. Choose any fresh vegetables and a portion of fruit. Watch out for prepared salads. Most store-bought macaroni and potato salads average more than 250 calories and 15 grams of fat or more in a half-cup serving. (Remember that a half-cup serving is about the size of half of a baseball.) Most potato and tortilla chips average about 150 calories in an ounce (about 12 chips). Portion out a serving and stick with it. For dips, stick with low-calorie salsas rather than creamy mayonnaise or ranch-based dips, as those can pack over 100 calories in 2 tablespoons.

Stay hydrated

Focus on plenty of water. For flavor, try adding lemon or lime to it. Overindulging in summer favorites such as sweet tea and lemonade can go right to your waistline. Try unsweetened tea with a lemon.

Move more

To help slim down this summer, you want to look for ways to cut calories not only through food but by burning calories. Take advantage of the nice weather by getting outside. Each Saturday, there are free yoga classes offered at the pagoda in Patterson Park and at the Inner Harbor’s west shore; they start at 9 a.m. and are taught by instructors from Charm City Yoga. There are also Thursday classes from noon-1 p.m. in Preston Park downtown, taught by Merritt Athletic Club instructors. Other ideas to get you moving outside: Try windsurfing or kayaking at Ultimate Watersports or kayak downtown with Canton Kayak Club. Check out active.com for a variety of athletic endeavors in the area, such as a run through Boordy Vineyards (Aug. 21). Make a goal this summer to try a new activity that is fun and helps you shape up.

Previous posts from  Christine Dobmeier can be found here.

Tomorrow is flag day, and Terry Mahoney, a Baltimore accountant, will be marking it in a very exertive way. From Mary Gail Hare's Sunday story on Mahoney's planned 18-mile hike:

The 41-year-old veteran, who served six years in the Marine Corps, is walking to raise awareness and funds for severely injured veterans of the wars in Iraq and Afghanistan. All pledges to his effort will go to Sentinels of Freedom, a California-based organization that helps veterans who have survived devastating injuries get on the road to recovery.

Mahoney hopes to make that road smoother by endowing a $60,000 scholarship that will handle one veteran's expenses for about four years, allowing the soldier to attend school or a training program.

See the full article here.

If you need a reason to get up and out on a weekend morning, consider this: Free outdoors yoga classes in Baltimore are being extended through July 30.

Charm City Yoga and the Waterfront Partnership of Baltimore are offering free yoga classes at West Shore Park on the Inner Harbor Promenade through the end of July. They are 9 - 10 am, every Saturday, as long as the weather cooperates.

Leading the classes: Charm City Yoga’s Camille Moses Allen and Jessica Rodgers.

You don't need to be experienced in yoga to participate.

The location is between the Visitor's Center and Maryland Science Center on the Inner Harbor Promenade.

Info: (410) 528-1523.

Today's NCAA racing recap from the Eugene Register-Guard was wily, antagonistic and sneaky-like, as reporter Custis Anderson teased readers of his article with this lead:

DES MOINES, Iowa — One runner moved effortlessly into the final. Another saw his collegiate career come to a premature end.

That was the story for Oregon’s Matthew Centrowitz and A.J. Acosta on Thursday in the semifinals of the men’s 1,500 meters at the NCAA Outdoor Track & Field Championships at Drake Stadium.

I'll break the suspense: Broadneck native Centrowitz is still in the competition for Saturday's NCAA 1500 championship.

In fact, Centrowitz, who dominated Maryland high school distance running, has set a bit of a high bar for himself, saying he "for sure" wants to win an individual title.

Update: Centrowitz ran a 3:42.54 for first place in the finals, beating out Dorian Ulrey of Arkansas, who finished in 3:43.06. Abdi Hassan of Arizona was third in 3:43.95. Full Saturday results here.

Some other Maryland tidbits from the championships:

>> Dwight Barbias, competing for UM, takes part in the high jump final tonight.
Update: Barbias had a 2.20m jump for fifth in the finals. Full Friday results here.

>> Morgan State's Trey Charles ran an 18th-ranked 51.60 in his preliminary 400m hurdles heat Wednesday, taking him out of competition.

>> Coppin State's Jibri Victorian, a Laurel High School graduate, ran to a 22nd-ranked finish in his heat of the same event. He has two more years to make a national mark.

 

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Where he walks: Colin MacIndoe uses the Easton Rail-Trail, going 3 to 5 miles on most days

Age: 76

What he does: Retired from the Maryland State Police

Where he lives: Easton

What's the routine? MacIndoe, who walks with a long, quick stride, says he started walking about 30 years ago, before the trail was built. "Like everybody else, I realized I had to do something other than sit around." On the day that I met him, he was walking from downtown Easton to the northern end of the trail and back. He says he sometimes parks farther south, which extends the trip

While walking: MacIndoe usually starts the walks on his own, but the trail is popular*, and "sometimes you'll meet up with somebody."

Training for an event? No

*Even on the rainy morning when I visited, I saw nearly two dozen walkers and bikers. One of my favorite features was the number of berries ripening near the path

 

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If you bicycle around Annapolis and you haven't already put your two-cents in for the master bicycle plan, do it online this weekend.

The city of Annapolis is working on a creating a long-term bicycle transportation blueprint. Traffic, safety and signs are among things you can point out.

Go to the interactive map here

To 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.

What I’m doing: Most of my exercise time this weekend will be spend wimming -- hopefully in some open water.

Why: In the run-up to a late-June race, I've at least shown myself that I can do the required distance in a pool at this point: The next step is to do it somewhere less hospitable.

What else I recommend: I keep meaning to try a Thursday night hike. If I felt like traveling this weekend (but staying in-state), I might be inclined to run in the Blue Crabs 5K. (Links are after the jump, as always.)

CORRECTION: The Survivor Harbor 7 is on Sunday. Thanks to reader Hal Laurent for pointing this out.

Full list of Maryland options:

Weekday events - Reisterstown 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, Gaithersburg Cross Country

Saturday - 13th Annual Memorial Damien's Run, NCR Trail Snails Saturday training runs, Elkster 5K, Crofton Kiwanis 10K Race, Southern Maryland Blue Crabs 5K Fun Run, Solomons Young Life 5K, Stoddard Baptist Home Foundation 5K for Seniors, CSD Handwaving 5K, CCR 9th birthday fun run, Lutherville 5K to Benefit Cool Kids, Nick Adenhart 5K Run & Walk, Kennard Alumni 5K Run/Walk and Family Day, Katie's 5K, RASAC Gunpowder Neck

Sunday - Group Runs at McDaniel, The Red Devils 9th Annual Family Fun Walk and 5K Run, 2011 Autism Speaks Triathlon, Ironman Eagleman 70.3, 2nd Annual Beth Walton Memorial 5K, Splash 'N Dash, Survivor Harbor 7

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

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In a post about this morning's e-mailed trail advocacy, I pondered the Rails to Trails Conservancy's position on Montgomery County's proposed Purple Line, which would run alongside the Capital Crescent Trail. Here is a reply I received from Jeffrey Ciabotti, the conservancy's vice president of trail development:

The portion of the Purple Line being converted to transit and trail use is on railbanked corridor. That is, unused rail corridor that has been preserved for future transportation purposes but in the interim can be used as a public trail. The popularity of the Capital Crescent Trail (and its future connection to the Metropolitan Branch Trail) and the necessity for increased public transportation has resulted in a plan to incorporate both uses on the corridor. There are many such successful examples of rails-with-trails across the country. With good design emphasizing safety and plenty of public input this project can be among the best in the nation.

I'd say that's a fairly detailed response. It sort of makes me wonder about the potential for some sort of simple walking path along Baltimore's light rail line, between BWI and the planned Gwynns Falls / Jones Falls trail link.

Edit: Trail photo added July 5.

 

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Each week a nutritionist from the University of Maryland Medical Center will provide a guest post. This week, Ellen Loreck weighs in on breakfast bars.

Are you frantically racing out of the house in the morning instead of preparing a healthful breakfast? If your answer is “yes,” then a breakfast bar may be a viable option. Eating breakfast is an important strategy for weight control, according to the National Weight Control Registry. In addition, eating breakfast may help you focus better in the morning. So a portable and easy-to-eat bar may help you establish a breakfast routine and get you on the road to better health.

As you peruse the grocery shelves for breakfast bars, the options may seem endless. You’ll see nutrition claims on the boxes like, “omega-3s,” “16 grams whole grains,” “no high-fructose corn syrup,” “contains yogurt,” “high in antioxidants” or “35 percent of the daily value of fiber.” What does this all mean?

Fiber up

Eating foods with fiber and whole grains is important because fiber helps with digestion and satiety. Most of us don’t get anywhere near the recommended daily intake of 25-35 grams. Eating a breakfast bar with 9 grams of fiber (35 percent of the daily value) offers a great head start to reaching that daily goal.

The 2010 Dietary Guidelines for Americans recommends that we make half our grains whole. Examples of whole grains include oatmeal, rolled oats, whole rye and wheat. Look for a whole grain listed as the first or second ingredient or look for at least 8 grams of whole grains, if noted, in each 1-ounce serving of bread, cereal or other grain. The example of 16 grams of whole grains in a breakfast bar helps you to reach this goal.

Raise the bar

The calories in breakfast bars are generally in the 90-140 range, which is fairly low for a meal. To lower your intake of added sugars, look for bars with 10 grams of sweetener or less. Types of added sugar are: table sugar (granulated or white sugar), brown sugar, cane sugar, raw (or turbinado) sugar, malt sugar, high-fructose corn syrup, maple syrup, fructose sweetener, honey and molasses.

The saturated-fat content of most breakfast bars is also fairly low, typically in the 0.5-4 gram range. Stick to bars with 2 grams of saturated fat or less. You’ll likely get most of your saturated fat from lunch or dinner, so save your fat allotment for another meal.

Most breakfast bars only have 1-2 grams of protein per serving. Protein helps you feel fuller longer, so add a protein food to go along with your breakfast bar: string cheese, yogurt or hard-boiled eggs are good, on-the-go choices.

Additives

Some bars advertise antioxidants, omega 3s and yogurt. You can get these nutrients by eating other foods: antioxidants from fruit and vegetables and omega 3s from fatty fish. Eating a container of yogurt will give you the biggest nutrient bang for your buck. A breakfast bar may not be your best choice for these added nutrients and ingredients.

Bottom line: Eat breakfast. A high-fiber (and lower-sugar) breakfast bar, along with some protein, is a fine choice to start your day. You’ll get a great jump-start on your daily nutritional needs and will have more energy and focus for your day.

The Rails to Trails Conservancy sent out an e-mail blast to supporters this morning in hopes of giving Sen. Ben Cardin an earful from walkers, runners and cyclists.

Here's a piece of the missive:

As Congress ramps up efforts to pass a national transportation bill, some senators and representatives are pushing to eliminate the dedicated federal programs without which most of our nation's trail, walking and bicycling infrastructure would not exist. These programs currently receive less than two cents of every transportation dollar, yet have tremendous impacts on their communities.

Make no mistake: If we lose this battle, communities all around the country will find it extremely difficult, if not impossible, to build the trail systems they need.

Senator Cardin from your state of Maryland is on the Environment and Public Works Committee and has made clear that he supports trails, walking and bicycling. Now, his constituents—you—must encourage him to take the next step ....

The group then includes a sample letter. (See a PDF here.)

Full disclosure: I receive these conservancy notes because someone once gave to the group on my behalf. I find it interesting that the blast doesn't mention the purple line, since it targets Marylanders interested in trails, and since the Capital Crescent Trail is probably the most politically sensitive trail in the state right now. (Here's a good recap of that situation.) I'll post an update if I hear back from the group on that topic.

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UPDATE: The conservancy folks got back to me about this. Their official position on the purple line is here.

Photo credit: Patuxent file photo

 

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It's worth noting while going into a new week that comments are still down for most of the baltimoresun.com blogs, thanks for some technical difficulties on the Tribune Company end of things.

If you want to give feedback on a post, we would still love to hear from you, especially if you're trying to claim a contest prize. There are links to our twitter accounts in the "About Exercists" area at right, and our e-mail addresses are available on the site's main contact page.

Sorry for the inconvenience.

We were hoping to give away the book Deadline Fitness, which lays out a three-month diet-exercise plan as well as how to deal with short-term fitness crises.

We're waiting to hear back from our lone entrant to give it away ...

A healthy outdoors option for Sunday, which just happens to be National Trails Day:

Walk the Heart Smart Trail at Gunpowder Falls State Park.

The Maryland Department of Natural Resources and Franklin Square Hospital Center are scheduled to reopen it with festvities from 1 to 3 pm Sunday, according to a news release we received.

The walking path is one mille long.

Events include a ribbon cutting ceremony, health awareness activities, and raffles, prizes and outdoorsy fun. Pets are welcome.

And of course there are health benefits to taking a walk.

The action will be at the park's Sweathouse Branch Area, Belair Road / Route 1 in Kingsville.

This is the time of year when we love to make dinner on the grill. But watch the marinades. They can be full of salt, sugar and grease, as well as the calories you’ve been trying to burn off.

“What I encourage folks about making a tender marinade without adding salt and fat is to use flavored vinegars, fresh herbs, onions and garlic,” says Ann Caldwell, registered dietician at Anne Arundel Medical Center.

Whisk in barely a tablespoon of olive oil, and brush some olive oil on the grill, too.

Can’t make your own? She suggests grabbing a bottle of fat-free Italian dressing and turning that into a marinade for chicken, fish or meat.

This marinade is one of Caldwell’s favorites on chicken.The recipe is from the American Institute for Cancer Research.

Blueberry Marinade with Tarragon and Ginger

1 c. Fresh Blueberries
2 Tbs. Balsamic vinegar
2 Tbs. Olive Oil
1 tsp. Honey
1 ½ tsp. Dried tarragon
1 tsp. Fresh ginger root, peeled and minced
1 Garlic clove, minced
½ tsp. Ground black pepper

Place all ingredients in blender or food processor and puree for 10 seconds.
Pour in jar with tight lid – let stand for 15 minutes to let flavors meld.
Shake vigorously and then pour over poultry or fish, coating all sides.
Marinate, refrigerated, for at least 30 minutes; turn at 15 minutes.

Remove from marinade and place on grill over medium-high heat

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

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

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

Full list of Maryland options:

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, St. Mary's Torch Run for Special Olympics

Saturday - 5k and Family Fun Run, NCR Trail Snails Saturday training runs, Brunswick Downhill Mile Run, 8th Annual Pocomoke Triathlon, Hope's Heroes 5K & Mile Fun Run, On My Honor 5K, Beltsville Academy 5K Fun Run/Walk, Hillcrest Hustle 5K Run/Walk & 1 Mile Fun Run, Wildebeest 5K Stampede, MES Kids on the Move 5K

Sunday - ZOOMA Annapolis Half Marathon & 10K (men and women welcome), Group Runs at McDaniel, North Face Endurance Challenge regional Capital Crescent Run, HCS Vernal Velocity 2M/10K, 5K Race & Family Fun Run to Save Children's Smiles!, Bel Air Town Run, Run Through History 10K & 5K, ANS 10K & 5K Run\Walk, Liberty Elementary PTA Off-Road 5K

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

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

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

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

Prevention of muscle loss

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

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

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

Examples of daily activities

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

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

Flexibility activities include stretching, yoga, tai-chi.

Enjoy the benefits

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

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

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

Improvement of mood. Brain chemistry responds positively to exercise.

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

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

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

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

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

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

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

Starting an exercise program

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

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

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

Vary your activities to broaden the range of benefits.

Acknowledge and embrace your accomplishments.

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

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

Everything was going well for the first three-quarters of the pool length as I crawled slowly along the left, leaving space for the returning swimmer on the right.

Except that she never came along the right. Instead, when I arrived at the end of the pool, I found a kind-looking but very annoyed woman of about 50, sitting on the side of the pool, who informed me that "WE do not share lanes."

Even though I read through all the pool policies at the Waverly Y, I had forgotten to follow a basic, unwritten rule: Ask before assuming. If someone doesn't know you're there, all the policies in the world won't keep him or her from bumping into you. In this case, I was lucky in that she stopped and looked around before heading back.

What behaviors annoy you when you go to a pool? What faux pas have you committed? Tell us about it.
 

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Edit: I know it's National Running Day. However, I honestly haven't been running since Cleveland, so I don't have much to say on that topic. Try our sister paper.