Many studies, according to the American Society for Nutrition, have shown that consuming at least three servings per day of whole grains has increased health benefits, including lowering the risk of chronic diseases such as: Type 2 diabetes by 21-30 percent, heart disease by 25-28 percent and stroke by 30-36 percent.

It does not end there. Other benefits include better weight maintenance, reduced risk of inflammatory diseases, healthier carotid arteries, reduced risk of asthma, lower risk of colorectal cancer, healthier blood pressure levels and lower incidence of gum disease and tooth loss.

How to identify whole grains

Look for phrases such as whole grain, whole wheat or whole other grain, stone-ground whole grain, brown rice, wheat berries and oats or oatmeal, which includes instant and old-fashioned. These all contain portions of the grain thus providing ultimate health benefits.

Do not be confused by descriptions such as enriched flour, degerminated (corn meal), bran and wheat germ. They do not describe whole grains and do not have the same benefits. Other words like wheat, multigrain or durum might appear on whole grain food labels but do not guarantee the product is whole grain or a refined grain. Look for the word “whole” as the first ingredient on the label. Keep in mind that if the second ingredient is listed as whole grain, there may be as little as 1 percent or as much as 49 percent whole grains according to The Whole Grains Council.

The Whole Grains Council created an official symbol that can help you find real whole grain products. This symbol makes it easy to identify healthful choices but may not be on all products. For example, if the product label says “100% whole wheat” you can trust these statements to be true.

Gluten-free whole grains

Millions of people who have celiac disease can enjoy a variety of other grains. Gluten is the protein in wheat and other grains such as barley, rye, triticale and oats. Be aware that while oats are gluten-free, they are frequently contaminated with wheat during processing. Look for pure and uncontaminated oat products.

Gluten free grains include Amaranth, buckwheat, corn, millet, montina (otherwise known as Indian rice grass), quinoa, rice, sorghum, teff and wild rice.

Recommended dietary guidelines

Dietary guidelines for whole grains vary according to age and activity level. Generally, all Americans should consume at least half or more of their grains as “whole.” That means eating approximately 3-6 servings of whole grains each day for everyone 9 years old and up.

What counts as a serving?

You can count whole grains as 16 grams of whole grain ingredients or approximately one and a half tablespoons according to The Whole Grain Council. Examples include:

½ cup cooked brown rice or other cooked grain

½ cup cooked 100 percent whole grain pasta

1 ounce uncooked whole grain pasta, brown rice or other grain

1 slice 100 percent whole grain bread

1 very small 100 percent whole grain muffin (1oz)

1 cup 100 percent whole grain ready-to-eat cereal

Easy ways to enjoy whole grains

Substitute half white flour with whole wheat flour in recipes such as muffins, cookies, bread and pancakes. Be brave and add up to 20 percent of another whole grain flour such as sorghum.

Add half a cup of cooked bulgur, wild rice or barley to bread stuffing.

Replace a portion of the flour in a recipe with quick or old-fashioned oats.

Stir a half cup of rolled oats in your yogurt to add a bit of crunch.

Explore new foods

Buy whole grain pasta or a blend of part whole grain and part white. Make risottos, pilafs and other rice-like dishes with whole grains such as barley, bulgur, millet and others as mentioned above.

Try whole grain breads especially the whole grain pita bread that children will enjoy.

Look for cereals like kamut, kasha or spelt.

Posted by Kim Walker at 5:58 PM | Permalink | Comments (1)
Categories: Nutrition
        

Charles Coughlin, a decorated, retired graduate of the U.S. Naval Academy who was initially honored for his bravery during the attacks of September 11, 2001, has been declared guilty of making a false claim and stealing public money, according the Associated Press.

Coughlin was tried three times before a guilty verdict was delivered, with the process starting very soon after the attacks themselves.

From a 2001 story:

The Feds claim Coughlin, 49, falsely claimed he suffered "a partial permanent disability" after falling debris hit him on the head, earning him $331,000 from the Victim Compensation Fund.

Not two months after filing his claim, Coughlin ran the New York City marathon in under four hours and continued playing basketball and lacrosse, prosecutors said.

More from NBC >>

Prosecutors this time around limited their case to two counts, down from an original four that had been aimed at both Charles Coughlin and his wife, Sabrina. (The first iteration resulted in a mistrial, followed by some interesting discussions about double jeopardy, which ultimately derailed on the government's second try in court.) By this time, the prosecution had its presentation pretty well honed. From today's AP story:

But prosecutor Susan Menzer said Coughlin ran another marathon in November 2001 and showed the jury a picture of him running on the lacrosse field gripping a stick, taken after the attacks. She also showed jurors copies of check carbons she said he gave to the fund, falsely claiming they were for services he could no longer perform around the house. For example, she said he claimed a check for his lacrosse league dues was actually for someone to lay mulch in his yard. Coughlin said they were not fraudulent but mistakes due to sloppy accounting by his wife.

More >>

I don't know Charles Coughlin, nor do I know much about the case, so I'm not entitled to comment on this in any depth.

I think it's safe to say, however, that it's fascinating how much various juries' perceptions of pain tolerance, machismo and conditioning played roles in the various verdicts. An initial jury believed that Coughlin was the kind of man who would run through debilitating pain, which influenced their decision.

Posted by Patrick Maynard at 4:03 PM | Permalink | Comments (0)
Categories: Running
        

While we were all paying attention to Hurricane Irene, the USA Pro Cycling Challenge came to a close over the weekend, after a final stage that finished in Denver. American Levi Leipheimer beat out the likes of Cadel Evans, Andy Schleck and other international stars to win the inaugural race.

For those who missed the details, here's a quick, stage-by-stage roundup of the week-long event:

>> Prologue: Colorado Springs. Pfah. It's not a real stage? No need to cover it, then, I guess. Ok, fine. Here's a link. Don't say I didn't ever give you anything. (Hint: It's a tiny little warmup.)

>> Stage one: Salida to Mount Crested Butte -- A dozen-strong group manage to stay together after Monarch Pass, but ventual winner Leipheimer pulls away with less than half a mile to go to win the stage.

>> Stage two: Gunnison to Aspen -- Are we counting consecutive lead changes? Yes, we are. Tejay Van Garderen becomes the third stage winner in three days. Man of the future? Maybe.

>> Stage three: Vail time trial -- I think cramming 150,000 fans into a town of 600,000 for the Baltimore Grand Prix is something, but Vail has us beat, with 27,000 spectators in a town of about 5,000, wrapped around a route that by distance race standards is a fairly tight loop. (Leipheimer takes the trial win.)

>> Stage four: Avon to Steamboat Springs -- Look at the young'un go! Elia Viviani wins this 82.8-mile stage, which reaches its highest point just before mile 40.

>> Stage five: Steamboat Springs to Breckenridge -- Everybody seems to know his role now, as the top 10 spots stay pretty static.

>> Stage six: Golden to Denver -- A city that lost its second newspaper a couple years ago seems pretty happy to get something back. Boosters seem to bounce with joy as they regain a high-level cycling event for the first time in decades, complete with a grand awards ceremony and international press. Oh yeah -- the race itself wasn't bad either.
 

Photo credit: Getty Images

Posted by Patrick Maynard at 11:38 AM | Permalink | Comments (0)
Categories: Bicycling
        

In case you haven't seen the Annapolis Striders website today, organizers have announced that they will NOT reschedule the race for a later date (the race was canceled due to Hurricane Irene). They will, however, try to get premiums out to all registered runners.

From their site:

Dear A10 Runner:
We regret that the 2011 Annapolis 10-Mile Run had to be called off due to “Irene”. Here is the latest information:
• After considering a number of possibilities, we have determined that the 2011 race cannot be rescheduled.
• We are currently working on a plan to mail the finishers premium to all registrants using the size and address information provided to us during registration.
We know how much you look forward to running in Annapolis and believe it or not how much our many
volunteers enjoy helping out. We hope to see all of you next year.

You can read my earlier post about the reasons for the race cancellation here. 

Posted by Anica Butler at 2:45 PM | Permalink | Comments (1)
Categories: Running
        

UPDATED AT 5:00 P.M.

I just got off the phone with one of the race directors, Charlie Muskin, and he reiterated that it was the city of Annapolis' decision, not the race directors, to cancel the Annapolis 10-miler. I also just heard from a spokeswoman for the City of Annapolis, who said the "difficult" call to cancel the race was "an unfortunate but needed decision."

Muskin said race organizers were prepared to go ahead with the race, and were waiting to make a final decision on Friday night or Saturday morning, until the decision was made for them, Muskin said. 

Rhonda Wardlaw, a spokeswoman for the City of Annapolis, said that as the mayor received more information about Irene's projected path, it became evident that the race, and another event scheduled to take place at City Dock, would have to be called off.

Wardlaw said that typically, a number of police and fire personnel work at the race, but that the city would need them "to be deployed to meet the need of any threat by Hurricane Irene." But the decision wasn't just about personnel, according to Wardlaw. "Most of all, it's public safety," she said.

The race committee is planning to meet Friday to decide whether the race will be -- or even can be -- rescheduled. They'll also be deciding what to do with the premiums in the event the race can't be run at a later date. 

Posted by Anica Butler at 4:59 PM | Permalink | Comments (0)
Categories: Running
        

Organizers of the Baltimore Running Festival this morning revealed an exciting change to this year's course - marathon runners will run through the Maryland Zoo.

The announcement, first made on the running festival's Facebook page, was made through a silly video:

The map of the full marathon route can be seen here.

Posted by Anica Butler at 12:43 PM | Permalink | Comments (0)
Categories: Baltimore Running Festival, Running
        

Getty Images

UPDATE at 3:30 p.m. THE RACE HAS BEEN CANCELED

Annapolis Emergency Management has canceled the race. More details as they become available. 

Even as Hurricane Irene comes barreling toward the East Coast, the organizers of the Annapolis 10-Miler road race say they are planning to hold the race as scheduled.

From the Annapolis Striders website:

"First, the safety of our runners is our paramount concern. Usually this concern revolves around the heat, but this year it might be something different. We stress "might" as NOAA has a zero percent chance of hurricane winds in Annapolis, and only a 20% chance of tropical storm winds.

For the small hand full of people who have emailed us prophesizing "fallen trees & limbs, downed power lines, hard rain & flying debris, etc." our response is simple - where the storm will actually go is anyone's guess. On the outside chance that Irene comes up the Bay, both the Striders and the various Police Departments will cancel
the race. But none of us are going to make that call this early. We continue our planning, and are adding contingencies.

It is also highly unlikely that the race will, or even can, be rescheduled."

Posted by Anica Butler at 12:23 PM | Permalink | Comments (3)
Categories: Running
        

What I’m doing: Probably enjoying one or two last day trips with my wife, who will soon be on a Czech Republic teaching gig for 10 months.

What I recommend: Back when I worked in Annapolis, I always meant to see a game at the Baysox stadium. I still haven't done that, so whether out of curiosity or guilt, I'd urge runners to check out their 5K on Sunday. (And please, if you go, tell me how it is.)

EDIT: The Annapolis 10-miler is off, thanks to Irene.

Full list of Maryland options:

Weekday events - Thursday Night Hikes, Federal Hill Runners, 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 GIRL, HCS summer series #5, Free Trail Run at Oregon Ridge Park, Free Trail Run @ Gunpowder Belair Rd.

Saturday - NCR Trail Snails Saturday training runs, Chaptico Classic, Cape Horn Park Kids Fun Run, MPS/MES Race Back to School Fun Run, PGRC Women's Distance Festival/Run-Walk for Haiti 5K, Spring Ridge Sprint Triathlon

Sunday - Group Runs at McDaniel, Annapolis 10-miler, Bowie Baysox 5K & Kids Fun Run, Get Ready! Get Set! Get Fit! 5K Run/Walk

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

Posted by Patrick Maynard at 9:32 AM | Permalink | Comments (0)
Categories: Weekly roundups
        

The organizers of the Baltimore Running Festival have announced that they'll be revealing the course for this year's race on Facebook in a video tomorrow at 10 a.m.

You can find the event's Facebook page here.

I don't remember there being so much buildup for the course in the past, but it seems like the organizers are having a lot of fun with it this year. I am always interested to see any route  changes: This year, I'm wondering how the closure of the Fort Avenue bridge might affect the race.

Posted by Anica Butler at 2:48 PM | Permalink | Comments (0)
Categories: Baltimore Running Festival
        

Just spotted this from the Visit Baltimore website:

Book your Northeast Regional tickets August 23 – 25, 2011 for travel October 12 - 27, 2011 and get the lowest fares around. Travel between Baltimore, MD and New York City, NY for just $29. And go with comfortable seating, electrical outlets for laptops and other devices, and extra storage space for your luggage. 

I haven't clicked through to see how many tickets at this fare are still available, but the site does say tickets are limited and you must book by Thursday. 

Posted by Anica Butler at 8:16 PM | Permalink | Comments (0)
        

Where did the summer go? I just looked at the calendar and realized that the Annapolis 10-miler  is on THIS Sunday, Aug. 28th.

This is really bad news for me, because my last run, at 8 miles, was truly miserable. Quite possibly my worst. run. ever.  And I've heard the A-10 is HARD (this will be my first time).

Best of luck to everyone who is running the race this weekend. Hope your training is going better than mine!

Posted by Anica Butler at 7:01 AM | Permalink | Comments (3)
Categories: Running
        

(Sun photo by Amy Davis)

In case you missed them, a few stories that may be of interest:

First, reporter Joe Burris covered the Columbia Iron Girl Triathlon yesterday. Looks like it was a lot of fun! Congrats to all who competed! Read the story here.

And, transportation reporter Mike Dresser wrote that the newest version of the MVA manual addresses bikes on the roads. He writes: 

By Maryland law, bicycles are vehicles. Bicyclists are authorized users of the roadway, and have rights-of-way and the same duty to obey all traffic signals as motorists. 

Click here for more. 

Posted by Anica Butler at 5:00 PM | Permalink | Comments (0)
Categories: Articles/Reports
        

With fall racing season fast approaching, I'm reminded it's time to think about what shoes we'll be racing in. Shoes that you are training in now, for example, likely won't get you across the finish line if you're training for the Baltimore Marathon or Baltimore Half, according to Jim Adams, owner of Falls Road Running Store.

I'd seen this online shoe-finder tool before on the Runner's World website, but it was highlighted on my of my favorite blogs, Lifehacker, today, so thought I'd share their post.

The RW Shoe Finder asks you to answer a series of questions, then recommends shoes based on your answers.

If you know your foot type and what type of shoe you need, it can be helpful to see what else is out there if you're looking for something new. If you're new to buying running shoes, this interactive could help you create a list of shoes you might want to try on once you get to the running store. (If you're a newbie, I highly recommend going to a running store whether or not you have a handy web tool.)

If you test this out, let me know what you think. 

Posted by Anica Butler at 10:25 AM | Permalink | Comments (4)
        

Let's talk about self-assurance.

Usain Bolt certainly does.

The famous Jamaican sprinter is not shy about his plans for the IAAF championships, which begin Saturday in Daegu, South Korea. From an interview this week with the Associated Press:

"I am always confident. I am unbeaten this year and aim to defend all my titles in Daegu," Bolt told The Associated Press in an email.

On top of his individual gold medals, he also helped Jamaica win titles in the sprint relays at Beijing and Berlin.

Anything less than nine gold medals from Beijing and two world championships would be a disappointment for him ahead of the 2012 London Olympics.

Yet he needs another overpowering show at the 53,000-capacity Daegu Stadium, because his statistics over the past two years have not completely matched his braggadocio.

When it comes to "who faster?" in the 100 in 2011, Bolt is not on top of the list. He is not even the top Jamaican. His compatriot Asafa Powell holds the leading time of 9.78 seconds, with Bolt posting the sixth-fastest time of 9.86 — way off his world record of 9.58.

He is not worried, though, having been in similar positions before.

Two years ago, Tyson Gay was fastest ahead of the world championships but when it came to the biggest matchup of the competition, Bolt blew everyone away with a world record.

"I think it will be the same as Berlin. Some people ran well in the early season, but it is the championships that count," Bolt said. "We always train to peak at the major championships. My coach sets out the program with this as the goal."

More >>

Among other strategies, communications coach Peggy Klaus advocates in her book, Brag, for the creation of what she calls "brag nuggets" -- quick, selected pieces of information that are actually of interest to the desired audience.

While Klaus has some interesting ideas, most of her tips seem to focus on the past-tense end of things. She advocates for telling stories about what already happened, and I honestly believe that's a good approach.

Bolt appears to be a bit different, publicly setting a mark for himself -- beating Tyson Gay, for instance -- and then pushing to pass it.

I've always been fairly private about my goals, but even for a relative introvert like me, talking to a close friend or coach about a desired race time or placement often seems to help.

What's your strategy?
 

Posted by Patrick Maynard at 10:13 AM | Permalink | Comments (0)
Categories: Running
        

I watch tv while on the treadmill, mostly because I can do it with no effort. Also because when I did more elliptical, I wasn't coordinated enough to flip through a magazine while on there elliptical without seriously slowing my pace.

No way I could do it with the magazine on the stand and me going up and down on the machine -- I couldn't see the moving words and was getting a headache.

The other evening, on a treadmill, I was flanked by people who were reading, and both of them were going faster than I was, definitely more than 4 mph.

I'm going to try it -- not going faster -- but reading while I walk at just under 4 mph.

You treadmill walk and read?

What do you do so you don't get a headache from the combination?

Posted by Andrea Siegel at 5:29 AM | Permalink | Comments (8)
        

What I’m doing: Seeing friends from out of town. (I'm hoping I can convince them to go and peek through the watery fence at Saturday's Bill Cosby show.)

What I recommend: I like the spirit implied by the flyer for the "almost annual" Run for the Pie 10K. If you want to go farther west, you can explore the Volvo campus with a race in Hagerstown.

Full list of Maryland options:

Weekday events - Thursday Night Hikes, Monday runs Federal Hill Runners, 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 summer sizzler #4, CCR training runs (multiple locations)

Saturday - 2nd Annual BE GREAT 5K Run & Fun Walk, NCR Trail Snails Saturday training runs, Comus Run Cross Country, CCR training runs (multiple locations), Eastern Shore Summer XC series, Run for the Pie 10K, Volvo Powertrain 5K Run/Walk, Andrea's 5K Memorial

Sunday - Audubon Society of Central Maryland Nature Walk, Group Runs at McDaniel, Charm City Run 5K Trail Run at Boordy Vineyards (registration closed), Kowomu Trail 4-Mile Road Race, BRRC Too Hot to Trot 10K, Inaugural Colonel's Challenge 5K /12k /1 Mile Fun Walk, Annual RASAC Airfield Run

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

Posted by Patrick Maynard at 11:20 AM | Permalink | Comments (0)
Categories: Weekly roundups
        

Each week a nutritionist from the University of Maryland Medical Center offers a guest post on healthy eating. This week, Robin Rudner writes about food journals.

Are you keeping a food journal to help manage your weight, but still not seeing results? A food journal is vital in helping track your food trends. For best results, here are key things to include while keeping track of your food and beverage consumption.

First and most obvious: What are you eating? Write down everything you eat with as much detail as possible. Be honest, because it’s the only way that you can effectively make any necessary changes. My motto is, “If you bite it, you write it!”

Portion size: How much are you eating? More often than not, people underestimate exactly how much they are eating. Portion control can make all the difference. You can overdo it on even the most health-promoting foods. For example, precisely how big is your dinner plate? If it is about 10 or 12 inches, chances are good that you are eating more than you need. Make sure you are using a food scale to weigh your portions or measuring cups and spoons to know exactly how much you are consuming.

How is your food prepared? This is where you can jot down things like “baked, grilled, broiled, fried,” etc. Olive oil is a great way to prepare your food and is a healthier alternative to using butter or margarine. You don’t need much of the heart-healthy fat, so keep track of how much you are using. A serving of oil is 1 tablespoon and provides approximately 120 calories.

Where are you eating? If you are dining in front of the TV, in the car or at the computer, you may not be fully aware of what and how much you are eating. Try selecting a room and designated place to eat both at home and work, such as a table in your kitchen, dining room or workplace cafeteria, and make an effort to only eat there. Eating in the same place every day helps to isolate your eating from distractions and has been shown to be an important behavior modification in weight loss and maintenance.

How hungry are you when you are eating? Keep track of your hunger at each meal. If you are eating without a physical sense of hunger, take a look at why so you can track any trends. For example, you may realize you eat when you are bored, anxious, fatigued or depressed. Responding to physiological versus psychological hunger triggers is a big step toward controlling your weight.

Do you eat quickly? Do you eat everything on your plate? Learning to slow down, chew your food well and put your utensils down between mouthfuls, is better for your digestion and will allow your stomach to remind your brain that you are getting full. This is called “mindful eating” and can have a significant impact on how much you eat as well as how you digest and absorb our food. It is also helpful to learn to leave a small portion of food on your plate; it can be as small as a single grain of rice, but this behavior modification teaches people to break the habit of feeling obligated to always eat everything put in front of them.

Additional tips: I don’t recommend tracking specific calories, protein, fat, sugar and carbohydrates. Sometimes focusing on too many things at once can make it too tedious to keep and hard to maintain. If you are a numbers person and it helps you to know specific amounts, go for it. Otherwise, focus on eating when you are hungry and watching your portions to help you be successful with your goals.

Set weekly goals. Make sure these goals are attainable. If you aren’t doing something every day, don’t set a goal to start doing it every day. Start by doing it three to four times a week. Keep track of your goals and review them weekly. Then take the necessary actions to make sure you have a better chance to meet your goals next week.

There are plenty of websites to track your meals/beverages and exercise. For example, fitday.com, choosemyplate.gov and sparkpeople.com are all great sites to help track what you are consuming. Or keep a small notebook with you to write down your meals/beverages as you’re enjoying them. Whichever you prefer, remember to document everything and be as honest as possible.

Posted by Kim Walker at 7:00 AM | Permalink | Comments (2)
Categories: Nutrition
        

I can't legally have a motor race on the Grand Prix course, but nothing's stopping me from running it. With that idea in mind, the group behind the Baltimore Running Festival is putting on a 5K highlighting the course.

More information is here:

http://www.corrigansports.com/Events/Baltimore_Grand_Prix_5K.html

(Turn down the volume if you're at work -- they autoplay annoying motor noises.)

Registration is here:

http://www.active.com/running/baltimore-md/baltimore-grand-prix-5k-2011

---

Update: Dave Gell of Corrigan Sports Entertainment, which is putting on the run, says that as of Monday night, there were 900 people registered.

Posted by baltimoresun.com at 6:45 AM | Permalink | Comments (2)
        

Last week, I posted a preview for an interesting-looking film about marrow donations (and an Olympic hopeful, among other things).

That was for an event in Philadelphia, but it turns out that there's someone with a more local link. A registry event scheduled for this week in Savage will attempt to grow the number of potential marrow donors. (One possible recipient is here.)

Circling back to fitness, the registration group behind the drive also organizes some fundraising 5K races around the country. The closest ones appear to be in Atlanta and Charlotte, but you never know -- maybe we'll get one here someday.

Posted by Patrick Maynard at 10:17 AM | Permalink | Comments (0)
        

What I’m doing: Probably just a quiet weekend.

What I recommend: I have to admit that I considered leaving early to see what the Hagerstown Donut Alley Rally was like. In the same vein, several of the state's weekday night series are starting to wrap up. If you haven't gone to one yet, now's the time.

Full list of Maryland options:

Weekday events - Thursday Night Hikes, Monday runs Federal Hill Runners, 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, Team Challenge Half-Marathon Information Meeting, Friday Night XC Series #5, Arundel Summer XC Series 5K - Race #5 of 5, Hagerstown Donut Alley Rally 5K

Saturday - Wonder Walk: Using a Key to Identify Trees, NCR Trail Snails Saturday training runs, End of the Summer 1mi Run, River Valley Run 10K, 5K and Kids' Fun Run, CCR 2011 Fall Marathon/Half Marathon Training Programs, Blue Crab Bolt #2 10K, BRRC two-person, 10-mile relay, DCRRC 2011 Cross Country 3 Miler, Kids' Race and Picnic, Ben Moore Memorial Half Marathon & 10K, RASAC summer picnic,Bowie Walk and 5K Run for Life, Frederick Steeplechasers Women's Distance Festival 5K Walk/Run

Sunday - Group Runs at McDaniel, Caribbean Sounds 10 Miler, North East Olympic Triathlon, RASAC Bunker Hill 4.84 mile run

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

Posted by Patrick Maynard at 4:35 PM | Permalink | Comments (0)
Categories: Weekly roundups
        

I looked a little like a very skinny, bike-riding ox last week.

Since I had neither a bagged lunch nor a laptop on my Wednesday ride to work, I felt the liberation of needing no bag.

Unfortunately, this meant that I had to wear a yoke of tyranny -- or at least significant weight -- around my neck, since I had carelessly thrown away my u-lock's mounting devices when I bought it. It got me thinking about how much of our mental effort is spent on storing non-exercise items during workouts.

I clearly haven't figured it all out, but here are some starter tips for runners, bike commuters and swimmers.

At footraces and training runs: Most runs start at one of a few places: A house, a school, a workplace or a car. In each of the first three cases, storage is not much of a problem (see "in a locker room" below), but in the case of an auto, there are a few things to keep in mind.

- Take as few valuables on your initial trip as possible.
- There may be a few valuables you absolutely have to drive with (license, perhaps a cell phone if you're not with a group, etc.,). If so, keep them out of sight when you leave the car.
- Take your key with you. When I was growing up in a somewhat rural Michigan town, my friends were comfortable leaving keys inside the gas tank door. Baltimore is not rural Michigan.
- Continuing that most recent point, if you're organizing a run, consider offering up a key bag. That way, only one person has to carry a key, with the others locked safely away -- either in a car or, as is the case with Federal Hill Runners, in a building.

While commuting on a bike: Since mid-summer, I've been biking to work once or twice per week. Jerry Jackson, who took a look at this list, does it more frequently than that. Here's our combined advice for managing piles of stuff:

- Have a plan. If you're able to stash a week's worth of clothes at work, consider doing so.
- Have a shower. Bike commuting can be fun, but it's also potentially smelly. If a shower at work isn't feasible, show up early enough to use a washcloth in the restroom without scaring away clients.
- Have storage on your bike. You can use pockets, a basket or a backpack, but no matter how lean your commuting pattern is, there will inevitably be a time when you want to move something from place to place. I often use a one-strap laptop bag, but be warned: Asymmetry can make riding difficult. Don't go overboard.
- If you are going to regularly carry lots of stuff like a laptop and clothes, a set of commuting panniers would be a good investment. They can also be useful for carrying groceries.
- Edit: In addition to the points above, cyclists might find a bike sharing program handy for many trips. Baltimore has one planned. Thanks to Jeremy for mentioning this idea (see comments below).

In a locker room: Everyone's needs differ, but here's what I've found helpful at our local YMCA:

- Use a lock you're comfortable with. It sometimes helps me to associate combination with a calendar date or convert the numbers to musical notes that can be whistled. If you're not a numbers person, consider using words.
- When in doubt about something's size, leave it at home. Lockers vary in width, and that library bag full of computer manuals might be a tighter squeeze than you anticipated.
- Keep drip patterns in mind. Even if you do manage to fit that bag of books into the bottom of the locker, the pages might be ruined by the time your wet suit is finished drying.
- Don't take security for granted. Each pool has its own policy toward what you can keep in a locker, who's responsible for it, and for how long. If you don't know your pool's policy, ask.

Posted by Patrick Maynard at 1:29 PM | Permalink | Comments (2)
        

Two years ago, Seun Adebiyi was an Olympic hopeful from Nigeria. Those plans were abruptly derailed by preventable medical problems, taking Adebiyi from athletics to activism.

Now, he's one of three people featured in a documentary on the arguably rather unsexy topic of bone marrow compatibility testing. It will be showing in Philadelphia this October. (See the trailer after the jump.)

More on Adebiyi from the Denver Post here.

Posted by Patrick Maynard at 11:26 AM | Permalink | Comments (0)
Categories: Philadelphia
        

Each week a nutritionist from University of Maryland Medical Center provides a guest post. This week, Rachel Ernzen writes about smart shopping.

When looking to cut food costs, time really is money. Investing the time to understand your spending habits, local food markets and options for discount purchases can make you a smarter shopper. Here are some tips for keeping good food on your plate and money in your wallet.

• Make a grocery list and stick to it. Peek at what you already have available and try not to stray from your shopping list. If staying out of the store keeps impulse buys at bay, try home food-delivery services.

• Learn more about how you spend your food dollar. Scan your latest grocery bill: What items do you spend the most on? Is this a food staple or splurge? Are there cheaper alternatives? Take a pass on prepared sweets and snacks.
  

• Commit to checking your local grocer’s weekly specials before you shop. Consider buying in bulk and stocking up on versatile sale items that store well (dry pasta, canned goods or frozen foods). Think beans, rice and veggies. If you are unsure which fresh foods are best bought organic, access the Environmental Working Group’s wallet guide at: www.ewg.org/foodnews/summary.
  

• Clip coupons. Reach for the newspaper or go to www.coupons.com, www.livingonadime.com or www.smartsource.com for discounts. Many grocers now offer coupons through your cellphone. For more information, explore www.cellfire.com. Couple the coupons with a store’s circular sales and/or double/triple coupon offerings, and you can save a bundle.
  

• Compare prices in the grocery aisle. The more processed the food, the more expensive it is. For example, a whole chicken will cost less per pound than pre-seasoned, boneless, skinless chicken breasts. While price per pound or price per unit should be evaluated, weigh the labor, yield and possible waste. Back to the chicken example: If you eat white meat only, swapping pre-seasoned breasts for a bone-in version may be a more cost-effective option.
  

• Try bulk cooking and be sure to use leftovers. Check out some ideas on this site: www.lovefoodhatewaste.com. Surf the Internet for simple recipes using ingredients you have, check out a cookbook from your local library or share recipes with friends and family. Try www.thenourishinggourmet.com recipe index or www.cheapcooking.com.
  

• Reach out to resources. Call your local food bank to learn more about public programs such as produce drops in your area (Maryland Food Bank, www.mdfoodbank.org).

Posted by Kim Walker at 7:30 AM | Permalink | Comments (1)
Categories: Nutrition
        

What I’m doing: Looking forward to the Dog Days 8K.

Why: Friday night's Howard County Striders 5K made me realize how much I missed actual cross country. I ran nearly seven minutes slower than my personal best on the HCS course, which included three small, unbridged stream crossings in each direction, and I would happily do it again. An 8K in a wooded, trail-based setting will hopefully be quite enjoyable.

What else I recommend: The Moonshine Classic 10K looks like a good excuse to get out into Western Maryland a bit. On the opposite end of the convenience spectrum, I've just started going to the Monday night Federal Hill runs again, so I'm hoping to keep that up.

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, HCS Wednesday Two-Person 5M Relay, Annapolis Summer XC Series 5K - Race #4 of 4, HCS Friday Night XC Series #3, WRRC Twilight Series 6/6: Runnymede 5 Mile Run, Summer Decathlon #10

Saturday - NCR Trail Snails Saturday training runs, Patuxent River Tri Club Kids Triathlon 2011, Moonshine Classic 10K at Big Run State Park, Eastern Shore Summer XC Series, Tyler Trot 5K

Sunday - DUthe2 Duathlon, Group Runs at McDaniel, Rileys Rumble Trail Half Marathon, Dog Days 8k Cross Country Run, BRRC Bunker Hill Trail Races, RASAC Cherry Hill 5 Miler, Fort Ritchie Sprint Triathlon, Druid Hill Park Sprint Triathlon, Fort Ritchie Olympic Triathlon, Splash 'N Dash & Kid's Race

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

Posted by Patrick Maynard at 10:06 AM | Permalink | Comments (1)
Categories: Weekly roundups
        

The Fawn Street contraflow bike lane in Little Italy is now open. This setup will allow cyclists to go against traffic on what for cars is a one-way street.

The video after the jump is from Washington, not Baltimore, and it's a bit long, but it gives some good examples of how certain parts of a traffic system can take awhile to catch up with contraflow lane markings.

(For more on the Washington setup: Greater Greater Washington)

I've used the existing contraflow space on West Lanvale Street, behind Penn Station, and it provides a pretty novel feeling of privilege. There are some hiccups on the Lanvale route -- no bike-facing signal at Maryland Avenue, for example -- but the system generally seems to work well, and chopping off a block of my Charles Street time makes the occasional bike commute considerably less stressful.

Minor gripes aside, I'd say the Lanvale change is a wonderful improvement, and if this Little Italy lane acts as a similar salve for bike commuters there, I'll consider it worth the occasional clog when we switch places and I'm behind the wheel.

Between this and the ICC trail opening, the week seems to be off to a pretty nice start for cyclists.
 

Posted by Patrick Maynard at 2:24 PM | Permalink | Comments (0)
Categories: Bicycling