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Trying to ride a century (and coming up 14 miles short)

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Looking south down the trail in Taylorsville Metropark, around 70ish miles

No need for suspense: I tried, and failed, to ride my first century earlier this month. “Century” — that’s cyclist’s parlance for riding 100 miles. I learned that this summer. But at 86 miles, I laid on a bench in Wegerzyn Gardens and called my wife for a ride home.

I know. I’m not happy about it either. But that’s the way it ended. And the ride was beautiful.

I started north from my home near Carillon Park to downtown. It was cold, in the 40s, but the forecast said it would climb to 80 degrees. That meant layers. I set off with some snacks and Gatorade in my panniers, as well as some lighter shirts to change into once it got warm.

Mistake #1: Failed to lubricate my moving parts before I left. Duh.

My tires were pumped, but I hadn’t had a chance to lubricate my wheels and gears. Honestly, I’d been pretty busy for several days and had decided at the last minute to try the century. The warm season was waning, it was the first weekend in October, and I thought if I didn’t do it that day, I’d have to wait until next year.

I also never seriously considered the possibility I wouldn’t make it. After all, earlier this year, I’d ridden 88 miles from home to Sawyer Point in Cincinnati back in June and felt good when I arrived.

Mistake #2: Had no idea I was getting sick.

Truth be told, I wasn’t feeling great that morning. Sluggish. Lacking energy. I thought I was just tired from my busy days, that if I started riding I’d get my energy. What I didn’t understand was that I was actually getting sick, that I’d have a fever and all sorts of digestive problems for the next few days.

My planned route was pretty simple:

  • North from my house downtown on the Great Miami River Recreation Trail.
  • Pick up the Stillwater Recreation Trail at Triangle Park and ride it to Taylorsville Metropark.
  • From Taylorsville Metropark, keep going north — through Tipp City, Troy, Piqua and finally Sidney. It would take me off and on new (to me) northern sections of the Great Miami River Recreation Trail.
  • In Sidney, where I’d hit 50 miles, I’d turn around and ride downstream home.

The farthest north I’d been before was the “Welcome to Tadmor” sign north of Taylorsville Dam, so riding further to Kyle Park in Tipp City was new territory. I had to cut over on a road for about 2.5 miles because the trail doesn’t connect, though on the east side of the road it looked like someone might be doing some work to build one. Fingers crossed that’s so. If you’re looking for directions, the trail ends at Old Springfield Road. Take that right then a very quick left onto Old Canal Road, which takes you into Kyle Park.

Kyle Park is big and open. The morning I was there, the soccer fields were full of kids playing games, their parents in lawn chairs cheering on the sidelines. Very idyllic if you go for that sort of thing. (I do.)

The trail wrapped around the fields and continued north. One treat was watching a biplane take off from a small airport.

The trail north from Kyle’s Park brought me into Troy, where what looked like a high school cross-country team jogged along the river past what I assumed was Troy’s town hall.

North of Troy, I had to hop on more roads before picking up another section of trail. A friend had scribbled directions for me, and they were flawless.

Here’s what I did: The bike trail made a dead end at a cemetery. I turned left (north) onto Troy-Sidney Road (County Highway 14) and rode on that road up to a five-way stop. Yes, five-way. There, I turned left onto Piqua-Troy Road (County Highway 15). After 2.5 miles, I crossed over I-75 and turned left onto Peterson.

Before I continue, let me pause to say what a pleasure these roads were. Gentle rolling hills. Beautiful farms. Ridiculously courteous drivers. One must’ve ridden behind me half a mile because the twists, turns and hills made it hard to see ahead and pass safely without risking having to cut into me.

Back to the directions, and here’s where they get weird. My direction-giving friend had told me that on Peterson, just before you go over a bridge, there’s a gravel trail to your right. Get off your bike and walk it into the woods, she said. You’ll be sure you’re going the wrong way, but the trail picks back up about 50 yards inside the woods.

I bet this is where she lures all her victims, I thought.

But she was exactly right. And this stretch of trail was just gorgeous. Absolutely beautiful. It was early October, and the trees were in full glory. Everything was lush and crisp, and I spent miles listening to nothing more than the crunch of leaves under my tires.

Then I arrived in Piqua. If you have a boy under the age of 15 or so, you might hear “Piqua” and think “underwear.” Maybe you don’t know why. Piqua, you see, is the setting for the hilarious Captain Underpants children’s books. I have no idea whether the city is proud of that, but I was tickled to finally see the place. As I rode along the river, I even stopped under Piqua’s water tower to take a picture for my 10-year-old, a big Capt. UP fan.

Little did I know, Piqua would be my undoing.

Mistake #3: Didn’t know my whole route.

So, I mentioned this friend who gave directions. The farthest north she’d gone? Piqua. As I rode, I somehow got it into my head that I could stay on the trail all of the way to Sidney. My directions ran out. There must be only trail ahead.

A fact about Piqua’s bike trails: If you ride them right, they make a giant loop.

A fact about me: I have no sense of cardinal directions. Some people know when they’re going north or east or south. I just know if I’m going forward or backward, left or right.

The Piqua loop, a combination of the blue and green lines

I rode forward in Piqua, ever forward, until at one point I saw a flag and a Cracker Barrel sign ahead on a hill. Geez, I thought, that looks just like ones I passed a little bit ago. Then I rounded the bend and saw the Piqua water tower again, the one I’d stopped to photograph.

I did what I’ll call the Piqua loop. Somehow I’d made a huge circle. And since I didn’t know where I’d gone wrong, I wasn’t sure how to get off it. I did know there was a small park and some benches ahead. I rode up and pulled over. My odometer read 49 miles, and, it should be said, I felt very drained. I changed into a lighter shirt and watched a river laze by as I ate an apple and considered my options.

Since the point was a century, not Sidney, I decided to turn around to try to figure out how to get off the loop. That turned out not to be hard. As I rode south along the river (the loop around Piqua, it should be said, was lovely, especially a stretch along what looked to be a canal), I found my mistake and rode back over an old train bridge I’d taken on the way in.

Then I went south back the way I came with a math problem to solve. I knew that since I’d turned around rather than retaken the loop, I wouldn’t double my miles on the way back. My problem was that I didn’t know how far off I’d be. My plan was to ride all the way to Triangle Park and, rather than continue downtown, take a right and add a few miles by riding to Wegerzyn before going home.

I had another problem: I was feeling very, very drained at this point. That’s two “verys.” For me, that’s a lot.

Mistake #4: Brought too much Gatorade, too little water.

At 10 p.m. or so the night before, I had run out to the grocery store to get a few things to hold me over during the ride. Looking over drinks, I decided to get some Gatorade. Gatorade, I reasoned, was water plus. Plus flavor. Plus nutrients. Plus electrolytes.

Admission: I have no idea what electrolytes are. I think elves might make them.

What I do know is that the more Gatorade I drank, the more I craved water. And I couldn’t find any along the route. I kept drinking Gatorade and counting the miles, feeling completely parched. I struggled to go 10 miles between breaks.

I finally found some water in a shelter in Kyle Park in Tipp City, but it tasted really disgusting. Maybe my taste buds were just off at this point, but I couldn’t make myself drink it. I sat in the shelter and did more math in my head. If memory serves, I was around the 70-mile mark. I felt like I might come up as many as 13 miles short if I kept riding home. Diverting my route to Wegerzyn might add three or four at most. I started contemplating other ways to divert my route. Nothing bearable came to mind.

I hopped back on and continued riding, and somewhere between Kyle Park and Taylorsville Metropark, I started for the first time to contemplate seriously the possibility that I might not make it. That I might quit. It was depressing.

I won’t drag it out. I decided that I’d ride to Wegerzyn and see where I was at. My body felt terrible, and I was miserable. I wasn’t having any fun.

On the other hand, I kept telling myself, if you can ride 80-something miles, you can tough through to 100. You’re close. Don’t quit. If you don’t finish now, you won’t have another chance until spring. You’ll think about it all winter.

By the time I rode into Wegerzyn, I’d been riding a little more than six hours. My odometer read only 86 miles. I would have to ride past home to West Carrollton then back to make it. I know it doesn’t sound like much, but I knew that meant it was over. I wasn’t riding that far past home only to turn around and ride upstream into the wind.

I parked my bike and laid down on a bench for a few minutes. A group of laughing and screaming kids kept running by as I gathered the energy to pull my phone from my pocket and call my wife and ask for a ride home. Then I waited.

It just wasn’t my day.

Extra: Here’s a gallery of photos from the ride.

Reaching For The Brass Pole

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Pole Vixens Xtreme Takes Exercise To New Heights

Light streams in from the massive, industrial windows, highlighting the pastel purple and pinks of the décor, glinting off of the poles that shoot down from the ceiling, like metallic stalactites that securely anchored themselves into the floor. The light also plays off the forms of several women, glinting off of their perspiring bodies as they enthusiastically work out to a high energy deep bass groove. Laughter and congratulatory catcalls can be heard over the music as Geneva Duncan’s voice is heard over the cacophony, instructing her class in a cajoling tone, demonstrating to all what the next moves will be and what she hopes to achieve with them. In between classes, I was able to talk to Geneva Duncan, owner and instructor for Pole Vixens Xtreme. The first thing I wanted to know was how she hoped to overcome the common perceptions that immediately leap to people’s minds when their hear the words, “pole dancing.” To my surprise, instead of completely distancing herself from the more tawdry aspects associated with strip clubs, Geneva has chosen to embrace some of those features and mold them into her own vision, thereby taking away any of the negative connotations that some may have.

Geneva Duncan and Crystal Sullivan ~Photo by Brooke Medlin

“My goal is to actually incorporate some of the stripper moves and make it more elegant. With that in mind, we have created a whole workout regime while keeping the sensuality of the movements.” Geneva went on to outline her reasoning for incorporating the pole into her exercise routine. “Every woman, I don’t care who you are, has a yearning to be a sensual creature. We, as women, always criticize ourselves and we are not 100% confident or comfortable with our looks. Out goal is to get you out of that mode and to try something different and something out of the ordinary.”

Geneva went on to address the perceptions of pole dancing by stating;

“A lot of men get the idea twisted. I can’t say all men, but a lot of men. When you say ‘pole dancing’ they automatically think strippers, go-go dancing and women hustling for money.” To counteract that, Geneva explains that, “What we’re trying to do is to change the mind frame of people who think like that, so you can feel comfortable sending your wife to a class because it can only enhance your intimacy. It can also enhance her figure and enhance her confidence level and it can bring back a spark to your relationship.”

I asked Geborah, Pole Vixen’s Zumba instructor, the same question about overcoming people’s perception of the poles.

“Well, the only way that people can get over the controversial idea of pole fitness is to come through here and see what we are doing. I think it is definitely important for people to get their knowledge firsthand as far as what pole fitness is all about.” Geborah add rather succinctly that, “We do not strip in here…absolutely not. We are very classy and tasteful women who love to work out and feel sexy while we are doing it.”

Mardi McNeil ~Photo by Frank Coleman

As the group got ready for Geborah’s Zumba class, I spoke with Mardi McNeil, Pole Vixen’s business manager about how they were marketing the programs, who was their target demographics and what were some of the classes that are available and what kind of classes may be available in the future.

“Right now, most of our marketing is online, through Facebook and our website as well as by word of mouth. We have posted some flyers and signs, like for this event and we just shot a commercial today. Our target audience is every woman of every size, every fitness level and from ages eighteen to ninety-nine.” As for the classes available, Mardi said, “Well, right now we have the Polercise  classes, which is basically the pole fitness which incorporates the use of the pole predominantly. We also have Zumba classes with Geborah as well as target classes, like the Absolutely Abs class and the Booty-Max class, that target a specific area that someone might want to work on. We’ve got some other things in the works, like getting some punching bags in for kickboxing and we are looking at potentially adding yoga and massage therapy classes.”

I watched as Lady Geborah led the ladies through a distinctive Zumba routine, interspersed with standard stretching exercises, repetitive movement exercises and gently laced with Latin and jazz dance movements. The women were enjoying themselves so much, it didn’t seem like a workout at all…except for the perspiration and the satisfied exhaustion afterwards. Was Zumba a definitive workout?

Geborah ~Photo by Brooke Medlin

“Oh yes, definitely! The Zumba class format combines both slow and fast rhythms that tone and sculpt the body. You can get a full body workout when you’re doing Zumba. You can burn from 250 up to 1,000 calories based on how hard you want to work out in a Zumba class. It will help you tone your muscles as well as help you lose inches. Zumba is the new way to work out.” Geborah said, emphatically.

It seemed as if I was witnessing a choreograph dance routine rather than a regular workout. It looked effortless and sensual, unlike other Zumba classes that looked very rigid and brittle. It just didn’t appear to be what one would envision when one would picture a regular gym workout.

“No, it doesn’t and that is one of the reasons that I love it because, being that I love dance and fitness and dance is the easiest way for me to exercise.” Geborah said, with a laugh. “I love to share the opportunity for other people to dance as well as work out and also to learn different techniques while they’re dancing and get a good workout. You gain so much when you get involved in Zumba fitness.”

I asked Geborah about her conspicuous incorporation of dance rhythms and movements into her program and the sensual eroticism that it conveys.

“It does. I mean, as a lady, you love to move and shake your hips. It’s a natural thing for a woman to move her body gracefully and to move her hips. There is a sensual nature to it.” As for the dance movements, Geborah said, “With Zumba, you can do Latin dance moves, ranging from Salsa to the rumba. You can do hip-hop dance moves,  but I like to incorporate jazz as well as some more modern movements as well. I’m all about movement.”

Geneva Duncan and Crystal Sullivan ~Photo by Brooke Medlin

During a break, I was able to speak to one of students, Crystal Sullivan, to ask her why she had picked Pole Vixens Xtreme.

“I picked Pole Vixens Xtreme, first of all, because of the safe environment: I feel comfortable there. It’s just a very warm and welcoming atmosphere because I am kind of self conscious about my body…” After a pause, Crystal continued by saying, “I have issues with how big I have gotten, but here, I feel comfortable. Here, I’m not embarrassed. I feel open and free to actually work out so that it will really benefit my body versus going to a gym and not giving it 100% because I’m kind of worrying about what the person next to me is thinking. I guess, just overall, I love the comfort level here at Pole Vixens.”

I wondered if there was a ‘feel good’ aspect to the classes, over and above the general yearning to stay fit.

“Oh absolutely! Working out here doesn’t become tedious because there is always laughter, the friendship, the camaraderie…it’s just like hanging out with your girlfriends.” Crustal added that, “We mentally encourage one another, we emotionally encourage one another and we support each other no matter what size, shape, complexion or age.”

After the classes were over, Geneva and I got to sit down for a moment. The first thing I needed was for her to define some of the things about her unique approach to exercise, such as what to call it.

“Polercise. That is a signature type of exercise routine that was created by my mother, Miss Sue, and that is a signature type of class that also goes along with our other signature classes.” Geneva explained further that, “Polercise is like full fledged cardio, with a warm up and a cool down at the end, but the main thing about Polercise is that we are doing a full cardio workout incorporating the poles. It’s a lot of swings on the pole and stances utilizing the pole. We’ve got 1,200 square feet to workout in, so we’re definitely going to get that cardio pumping.”

Geneva Duncan and Denise Brookshire ~Photo by Brooke Medlin

From what I had seen, it also looked as if utilizing the poles also created a demanding muscular workout as well, using kinetic energy as well as adaptations of some familiar isometric exercises.

“Oh yes, we are definitely training your muscles, and here’s the thing: Every class is different! It’s muscle confusion to the max. We confuse the muscles by having you do things one way and then switch it up or energize it another way.” I had to have Geneva explain to me what ‘muscle confusion’ was. “Muscle confusion, to those that don’t know the term, are when your muscles are getting worked one way one day, and then the next day, it’s totally different. If you do the same routines and work the same muscles, you end up on a plateau and your body ends up conditioned to it and the exercise stops being relevant. So, we need to confuse your muscles where they are getting stretched in every way possible.”

Although there are several layers to this, albeit the obvious one being the fitness aspect and the running undercurrent of sensuality that the classes imbue, there is one thing that seems to sum up the differences between Pole Vixens and other larger box-type gyms: a unified camaraderie. Crystal seemed to encapsulate that best when she said;

“We are literally all in this together. It’s not a workout because you’re hanging out with your friends. That’s exactly what it feels like.”

To check out all Pole Vixens Xtreme has to offer, go online to their website.

Check out Pole Vixens Commercial Here!

Training Tuesday: Running Taboos & Etiquette

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Running is simple right? How could you screw up something that millions of people do every day, without incident? LOTS OF WAYS. Many of us runners take for granted the certain disgusting things we do when we run and the certain things that we are doing horribly wrong. So please, before you start running all willy-nilly, please consult my list and save yourself from imminent embarrassment and humiliation.

Nope, not that kind of granny.

1. You are probably tying your shoes wrong

Your shoelaces should be tied in a horizontal or “Reef Knot” fashion and not in “Granny Knot” style. Watch this video from Runner’s World to see what I am talking about. Why use this technique? Your shoelaces will not come undone as easily and you will be less susceptible to injuries on your ankle and blisters on your heel. Do it right.

2. Please be wary of your breathing “technique”

I once was running alongside someone who was breathing so ridiculously loud that I could hear him over my music in my headphones! Now that’s when you need to just calm down and take it easy. His breathing made it so hard to concentrate that I had to run faster to get away from him, which could have thrown my pace off. Many people use the 3:2 method to control their breathing, or three second inhale and two second exhale. This method also helps ward off nasty cramps that can beat even the best runners.

3. Stop chewing gum

Some people think that chewing gum while you run controls your breathing, including myself in the past, but it really hurts more than it helps. Chewing gum is one of the easiest ways to get gas buildup in your stomach and can give you heartburn while running. I think I get enough of that from the food I eat at school. There is of course the choking hazard of swallowing your gum while you are running, but I think we can all manage to avoid that.

The savior

4. Chafing

Come on people. Stop trying to combat chafing with ridiculous remedies and go out and buy some BodyGlide. It works.

5. The water stop

Water stops are usually my best friend during a long race like a half marathon, and can be physically uplifting when you see one up ahead, but people still manage to screw up something simple like drinking water. The water and sometimes sports drink, is given out in plastic cups that are tricky to drink out of on the run for the untrained runner. But a quick squeeze of the cup in the middle makes the cup pour only a small stream into your mouth, therefore eliminating the common error of spilling it all over yourself or choking on the water. If you’ve ever drank from a water station, I guarantee you’ve messed this up at least once.

6. The Farmer’s Blow (proceed with caution)

It’s a cold day and your breathing becomes blocked through your nostrils. Well, you better be able to execute the farmer’s blow properly, or you might end up looking like a fool. This is expertly done by placing your index and middle finger on one nostril, and blowing out the other with plenty of force. Repeat for the other nostril if needed. But please be wary of where you are aiming, no one wants to get blindsided by that. Seriously.

Warning: Not for use on any indoor track.

This may be more appropriate for some of us

7. Water belts

Don’t make fun of the runner with the water belt, because they will probably beat you anyways.

8. Indoor tracks

My biggest pet peeve on an indoor track is people who spit on the track. Please don’t ever do that, it’s just disgusting. Also you aren’t outside, so don’t pass gas and just think that everything will be okay. Because it won’t.

Races this week

Tuesday October 26

*Ghosts and Goblins 5k @ 6:30 p.m. (Register at Antioch Shrine Center, 107 East First St., noon-6:15 p.m.)*

Friday October 29

Kettering Rotary’s Run for Your Life 5K @ 6:15 p.m., 2917 Berkley Street, Kettering, Ohio Register here

If you have any pieces of running etiquette or horror stories you would like to share, please comment!

Discovering Dayton’s Wild Side

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Fall at Cox Arboretum MetroPark

Greetings Daytonians! I’m Val Beerbower, a Jack-of-all-pens writer, novice cook, bad movie paramour and public relations specialist with Five Rivers MetroParks. I’ll admit, I wasn’t much of an “outdoorsy” person when I took up my marketing mantle in the summer of 2009, but since then , my journey with this park system has opened my eyes to a world of educational experiences, recreational opportunities and conservation principles that are waiting right in your own back yard. For those who have a little trepidation approaching nature and haven’t quite wrapped your head around tree hugging methods, fear not. I shall be your guide to Dayton’s Wild Side, taking the baby steps right along with you. Together, we’ll divest ourselves of the remote or mouse and step outside into the glaring, glorious light of day. I promise it won’t hurt a bit.

Let’s start with something easy – fall color. Who doesn’t like pretty trees? I learned that shedding leaves is a survival strategy for the trees. Broad leaves from deciduous trees, even though they collect a huge amount of sunlight for photosynthesis, do require more energy from the tree to maintain. Because Ohio winters are dark and dry, it’s easier for the tree to just shed the leaves and remain dormant until the warmer months return.

Leaves change color for a variety of reasons. Some leaves are naturally yellow or orange, but the activity of photosynthesis (process plants use to turn sunlight into glucose) produces a green hue that overpowers any other color present in the leaf. When photosynthesis shuts down, the other colors shine through. In other instances, the glucose gets trapped inside the leaf and the hues you see are actually the sugars (maples are a vibrant example).

The best seat in the house for nature's annual fashion show is reserved for you! Visit Twin Creek MetroPark and other natural parks while the display is still up.

If you want to learn more, there are a few programs you might want to attend:

(For the kids)
• Stroller Strut: What Do Leaves Do?
• Tike Hike: Pile of Leaves
• Tike Hike: My First Leaf Collection
(For grown-ups)
• Nature Center Discovery Hike

For hike ideas and places to spot fall’s radiant color (hurry! Limited quantities available while supplies last!), visit metroparks.org/FallColor.

Gem City Rollergirls Holding Open Try-outs

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Press from Gem City Roller Girls:

Yes, Roller Derby is in Dayton!

Yes, we are recruiting!

Yes, you can!

The Gem City Rollergirls are looking for athletic, committed, and competitive women!!!

The GCR will be holding open try-outs for their boot camp week Nov. 7-11th.

Candidates must be at least 18 years old and supply their own gear – mouthguard, elbow/knee pads, wrist guards, helmet, and your own skates, if you have ’em. (Minimal loaner equipment is available.)

Registration fee is $30.00.

For more information, contact [email protected] or [email protected].

Gem City Roller Girls

www.gemcityrollergirls.com

Orbit Fun Center

5001 Nebraska Avenue

Dayton, OH 45424-6125

Training Tuesday: Surviving the Cold Run

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Now that summer has been over for a few weeks, and cold fall temperatures are creeping in, it’s important to get into some good habits when it comes to preparing for cold weather runs. If living in Dayton for the past three years, and Cleveland for the first 18, has taught me anything it’s that the weather in the fall can be wildly unpredictable. It can be 20 degrees and snowy one day while soaring to a balmy 40 degrees with soul-crushing wind. There are some easy things to take note of, however, to take to make your lovely fall run more bearable.

Dressing for the part

Think Under Armour, but with no logo

You’ve seen them. I’ve seen them. I am one of them. That’s right, I’m talking about runner’s wearing running tights. Women may not think twice about wearing them as they a part of a regular wardrobe, but some guys may think that they are losing a little bit of their masculinity by donning skin tight compression tights. Despite what you may think, running tights are just one of the many essentials for any serious runner. While most stores like Champs Sports and Dick’s Sporting Goods often advertise them at more than $70, you can get a great pair that will do the job in the same way at Target or Walmart for around $10. This goes the same for long sleeve compression shirts, if you get the off brand you can save 70% while getting the same quality.

Your extremities are also extremely important as they are the parts of your body which get cold first, and are most susceptible to frostbite. Usually in temperatures above 45 degrees with little wind, there should be no need for a hat or gloves. Anything below that with wind can leave you with the possibility of frostbite, so it’s always good to have gloves handy. My personal favorite are these Nike running gloves, which include a small pocket for your keys. Most experts say that between 30-40% of your body heat is lost through your head, this becomes evident on a cold day when you see steam coming from your head, so a small cap or knit hat will work great.

Where/How to run

When running on a colder day, you should definitely approach your run differently than you would if there were more

Runner on the right: Cold weather dress fail

favorable weather conditions. First of all, if you are running in the snow or rain, make sure to consider the road/path conditions. Try not to start a new route that you haven’t experience before, as getting lost or injured in the cold can increase the dangers of frostbite tenfold.

If you are running a long distance, try to figure for the wind. If you are running a loop, try and make the run end with you running with the wind, as this will decrease the chances of getting hypothermia. Also, if you choose to run in the snow or rain, try not to run very long with wet clothes, as this will greatly increase the chances of you getting hypothermia or frostbite.

Races This Weekend

Saturday October 23

Blaze of Glory 5k Run/Walk @ 9 a.m., 401 Albert Road, Brookville, Ohio Register Here

MooreHeart 5 miler  @ 9 a.m., Springboro Junior High, Springboro, Ohio Register Here

Fairbrook Foxes 5k @ 9 a.m., Fairbrook Elementary School, Beavercreek, Ohio Register Here

Germantown Country Classic 17k (10.6 mi.) @ 8:30 a.m., Kercher Park, Germantown, Ohio (only $9!)  Register Here

Five Rivers MetroParks – GearFest 2010

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(From Five Rivers MetroParks)

No cash for a vacation? Too strapped for that new video game console? Relax! Bet you didn’t even know the Miami Valley offers lots to do that will let you escape from the rest of the world for a while – all within 20 minutes of driving or less! Five Rivers MetroParks has offered its visitors miles of recreational trails, acres of gardens and forests, and sprawling river corridors for years, but residents haven’t always taken advantage of these amazing – and free – facilities.

Outdoor recreation offers plenty of interesting, engaging and enjoyable ways to use the outdoors for pleasure. Hard-core recreation enthusiasts have plenty to choose from, and so do families looking for fun places to spend an afternoon together or seniors with limited mobility. People are getting out, getting healthy and having fun. And so can you!

New to outdoor recreation? Many activities require no equipment at all, such as walking or a game of hide-and-seek. Enjoy hundreds of miles of hiking trails that wind their way through your favorite MetroParks. Those who are ready to take their recreational experience to the next level have even more facilities to choose from, such as the MetroParks Mountain Biking Area (MoMBA), the 22-mile Twin Valley Trail backpacking experience, or the region’s extensive network of water trails.

If you’re just starting out, you can take advantage of several options to get you on the right track to a healthy, active, outdoor lifestyle. Consider joining a club or meet-up group. Members can share tips and techniques as well as pointers on acquiring gear. You could also get started with a buddy. The best part is when you want to engage in your new hobby at one of your Five Rivers MetroParks, independent use of the facilities is free, so you can enjoy your new activity as often as you like at no additional cost.

One of the best ways to learn more about an outdoor activity and potentially start off on the right path toward your active, healthy lifestyle is to check out GearFest Presented by Subaru Oct. 1-2 at Eastwood MetroPark. Watch live demonstrations or even try out an activity, such as kayaking, disc golf or fly fishing. If you love it, you can head over to the vendors who can hook you up with the gear you need to enjoy your new hobby. Local recreation clubs also will be on hand to lend insight and talent. If you try an activity that you discover isn’t exactly your “thing,” you’re not out anything; admission and parking are free at this event!
This weekend is jam-packed with outdoor adventure and live entertainment, such as the Friday night Yakima Beer Garden and live music presented by WYSO. Too much to take in just one weekend? We understand. Further development in your new favorite outdoor activity awaits through the Five Rivers MetroParks Outdoor Recreation Department. Visit metroparks.org/recreation to learn more about progressive programs that will give you the skills you need to confidently enjoy the outdoors. You can also try something new through a variety of “Try It” programs aimed at beginners.

Get the lowdown on this weekend’s action-packed demos, hard-hitting competitions, enjoyable hands-on activities, invaluable exhibitors and exciting entertainment when you visit www.metroparks.org/GearFest.

13.1 Miles to Freedom

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The 2010 Air Force Marathon was an amazing event that went well beyond my expectations. There were over 9,000 participants for all events (10k, 5k, half marathon and full marathon) and could not have been put together better. The 5k was held Friday night at the Nutter Center in Fairborn, with all other events taking place early Saturday morning.

Along with 4,302 other runners, I completed the half marathon. This was my first half marathon, I did a full marathon in 2009 but never a stand alone half, and am completely hooked. I ran the race in one hour and 55 minutes, which was just under my goal time of two hours. I have already signed up for my next half marathon in October, and am looking at another for November. There is a great one in Dayton on October 10, click here for more information.

Post-race. Me (middle) with fellow UD running club members Emma (left) and Karly(right)

The actual half marathon course was a tough, but beautiful one. A few long hills made the middle and later miles of the race tough, and agonizing for me, with some of the course winding through highway and some of it through parks. One of the coolest parts about the race was there were stations throughout the course that were themed and with different music playing. One station was themed 80’s, with another station filled with people dressed as nerds.

The men’s winner of the full marathon was Brian Dumm of Colorado Springs, Co., with a time of 2:27:49, also taking home the active duty member title. The women’s winner was Rebecca Murray of Franklin, Tn., with a time of 3:01:07. The men’s winner of the half marathon was Ben Payne of Ft. Walton Beach, Fla., with a time of 1:08:27, winning by only 32 seconds. The women’s winner was Christina Johnston of Xenia, Ohio, with a time of 1:18:20, also winning by a close margin of 35 seconds.

The 13.1 mile race seems to be a perfect distance for me, with a full being attainable but very tough and time consuming. The half marathon is the most manageable, in terms of training time for me. I really enjoyed my half marathon experience, and I will be eagerly awaiting next year’s race in the Gem City.

Training Tuesday: Treadmill Running

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As the beautiful weather that has dominated our summer comes to end, many runners will be moving their workouts indoors to gyms and home gyms. This can be incredibly boring/daunting to some of us, but also an opportunity for some great treadmill workouts that allow you to monitor your pace with ease.

Before getting on the treadmill, make sure to adjust the incline of the machine to 1-3% grade. Doing this will account for the grip and flatness of the treadmill. Running outside will include natural hills, which treadmills don’t have. The treadmill also grips to your feet, so you don’t fall off, making it easier to run. Now for a few workouts that I love to do on the treadmill:

My personal favorite, but also very tough: Ladder Step-Down

First you need to figure out what your paces for a Marathon and 5k race are. Don’t worry if you haven’t run either, you can just either make something up based on your current running or use this —> calculator. Once you find out your total race times for each race, figure out the pace per mile for each (done by dividing the total distance by your time in minutes – 5k =3.1 miles, marathon= 26.2 miles) Next figure out a “recovery pace” time. You will use this speed in between each speed change. Pick a speed that is about 45 seconds or more slower than your marathon pace. Once you get these numbers you are ready to do this workout.

Start off by running for 7 minutes @ marathon pace

3:30 @  recovery pace (each recovery run will be half the previous speed run)

6 minutes @ a speed about 30 seconds per mile faster than the 7 minute run (ex: going from speed 10 to 9.5 on the treadmill)

3 minutes @ recovery pace

5 minutes @ 30 seconds per mile faster than the 6 minute run

2:30 @ recovery pace

4 minutes @ 30 seconds per mile faster than the 5 minute run

2 minutes @ recovery pace

3 minutes @ 30 seconds per mile faster than the 4 minute run

1:30 @ recovery pace

2 minutes @ 30 seconds per mile faster than the 3 minute run

1 minute @ recovery pace

1 minute @ 5k speed (this will be the fastest you have run so far)

0:30 @ recovery pace

This workout can be very tough and demanding, so don’t be afraid to back out if you can’t handle it at first. Another workout that can be easily done on the treadmill are hill repeats. Do 1 minute runs @ 4% incline, with 2 minute slow jogs in between. Build up to 10 repeats @ 6% incline.

RACES THIS WEEKEND

There are plenty of great races this weekend, including the Wright-Patterson Air Force Marathon on Saturday! Make sure to come out and support me and the thousands of others running! I will be running the half marathon, and will be detailing my race experience!

Here is a list of other events:

Saturday September 18th

Northridge 5K Road Race, Springfield, Ohio 9 AM.  Hosted by the Vineyard Church of Northridge  Information: 937-869-3714 Register Here

Distance 4 Dreams 5K, University of Dayton Register Here

Dash and Dine 5K, 5 PM, Riverscape, Dayton, Ohio. Taste of the Miami Valley with live music. Register Here

Mandy’s Sunshine 5K, Greenville, Ohio Register Here

Training Tuesday: Before & After the Run

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This week we will be looking at what to do before, and after your run. It is very important to be well-prepared before you go running, as it is also important to recover from your run properly.

Any run needs to start with a good night’s rest, which is obviously important for giving you optimal energy for your run. Six-eight hours of sleep is optimal for maximum performance, although some people can run on less. After the wake-up, it’s important to eat and drink something to give you a little energy. A light meal of peanut butter on toast works best for me, but you can also try a small granola bar (like a Clif Bar), a citrus fruit or trail mix. This should be eaten more than an hour before the run. Make sure to also drink plenty of water before the run, up to about 20 minutes before the run.

An extremely important thing that a lot of people just throw by the wayside is stretching. An extensive stretch routine can be the difference of pulling a muscle while running that will put you out of commission for weeks, to being able to run farther. Here is a simple stretch routine that I make sure to do before every run (hold each one for 20-30 seconds):

  1. Start off by sitting on the ground with your feet stretched forward. Stretch out your arms so that you touch your fingers to your toes.
  2. Next in the same position, fold one leg in at a time while the other leg is outstretched. Touch your fingers on one hand to the toes on the other foot. Repeat with the other leg.
  3. Now stand up and stretch out each leg, one at a time, on an elevated ledge in front of you.
  4. Do the same stretch but this time put your leg up on a ledge angled to the side.
  5. While standing, reach behind your back and grab your leg and bring it up towards your back. Do one leg at a time.
  6. For the next one, stand up and lean to each side of your body, stretching out the groin.
  7. While standing touch your fingers to your toes, trying to keep your legs as straight as possible.
  8. Lastly, stretch out your arms forward and back so that they don’t become sore while you run.

Stretch number 2

Stretch number 6

Doing all of these stretches should make it a lot less likely for injury during the run. Make sure to do an abbreviated version of the above routine after your run, as you need to ease the recovery period. A meal with lots of protein is a good for recovering after a run. You should also make sure to drink water or a sports drink to rehydrate yourself after.

Five Rivers MetroParks Charlie Shoemaker Retires

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Press Release from Five Rivers MetroParks

DAYTON — Five Rivers MetroParks Executive Director Charlie Shoemaker will announce to the Five Rivers MetroParks Board of Commissioners today his decision to retire as of February 28, 2011. The Board meeting is scheduled for 6:00 p.m., Friday, August 13, 2010, at Cox Arboretum MetroPark, 6733 Springboro Pike, Dayton.

“I have spent more than 33 wonderful years with Five Rivers MetroParks,” Shoemaker said in his address to the park system’s management team earlier in the day on Friday, August 13. “I will never truly be able to separate myself from what this agency stands for, or from the people who have made it the outstanding organization that it is today. I have seen tremendous growth over that time and know that the Board, along with MetroParks management, employees and supporters, will continue to honor the role of Five Rivers MetroParks,” Shoemaker said. “I also know that the tradition of community involvement will continue in new and creative ways that maintain and expand loyalty to this extraordinary asset.”

Alan Pippenger, president of the Five Rivers MetroParks Board of Commissioners, said, “Under Charlie Shoemaker’s leadership, MetroParks has accomplished a very significant feat: The park system has created new ways to serve the community while always adhering to its mission of protecting our land, connecting the community with nature and conservation, enhancing quality of life, and increasing awareness of our rivers as recreational assets. Equally important, with Charlie’s leadership, MetroParks has consistently acted as a responsible steward of Montgomery County taxpayers’ dollars.”

Pippenger cited the PNC 2nd Street Market, the enhancement of RiverScape MetroPark, the expansion of bikeways, the agency’s first mountain bike facility, and the re-designed Hills & Dales MetroPark as just the most recent accomplishments of MetroParks under Shoemaker’s leadership.

Pippenger also said the Board will undertake a national search for Shoemaker’s replacement. He said the three-member Board has discussed the process, reviewed prospective search firms, and plans to select a search firm with specific experience in finding and recommending senior leadership for park systems and land conservations organizations.

Training Tuesday: Buying Running Shoes

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Running can be very physically and emotionally demanding, and without the right shoes on your feet it can be very painful. With the right shoes you can expect to be less injury prone and will have faster times and more enjoyable and comfortable runs. The best way to find the perfect shoes for you is to go to a local running store where your feet can be looked at and you can count on expert opinion for recommendations. For a list of great stores you can check here. For a great local store, check out Up and Running, which is located on Far Hills Avenue. For those of you who don’t have a great local store or simply don’t have the time, there is a simple at-home test you can do to decide what kind of feet you have.

The water test is something that can easily be done at home, with only a few simple items. (This test is a rough estimate of what shoe it will determine you to buy, for the best results you should consult a specialty running store and have your foot examined) You will need a pan that is a few inches deep, a piece of colored construction paper or brown grocery bag works best. The pan should be filled with water enough to immerse the entire sole of your foot.

  • Place your foot in the pan and immerse your bare foot with water
  • In a quick motion, remove your foot from the pan and step immediately on the brown piece of paper and step firmly
  • Remove your foot from the paper gently and you should see one of the three images below

Low/Flat Arch

Low/Flat Arch

You have overpronation which requires a motion control shoe. If your feet are on the more moderately flat side, stability shoes may work for you. Your shoes will wear quickly in the inside of the shoe, as your foot will roll inward. Shoes with good inside support and cushion work best here. These shoes can prevent injuries that are common with this type of arch, and help to hold the foot in place correctly.

Medium/Normal Arch

Medium/Normal Arch

You have neutral pronation, which means that the weight from each strike is distributed evenly and is the most desirable for running. Almost any shoe will work, but I would recommend a stability shoe for extra cushioning. This foot type is the most common. Stability shoes generally have more cushion in the mid sole. You should see equal wear on each side of the shoe with this type of arch.

High Arch

High Arch

You have underpronation (supination) This is the least common type of arch and will shoe wear on the outside of the shoe towards the back. It is best to look for shoes with a lot of cushion in the middle of the shoe and have good shock absorption. These shoes tend to be more flexible than others, and make sure to stray from stability shoes, as they may worsen the problem of supination.

Runner’s World has a great database of reviews and ratings an almost every running shoe imaginable. Just follow the link, and check the box for which shoe type you want and it will spit out a ton of information to decide what shoe you want to test out. Runner’s World has also just come out with a Fall Shoe Guide, which depicts the best shoes in each category, along with video reviews.

Whichever way you decide to buy your running shoes, it is extremely important to try them out onsite. Most places will let you do this, so just ask! It also helps to put a different type of shoe on each foot, as this helps with comparison. I hope this short guide has helped you decide what kind of shoes to consider buying or maybe even gave you an idea or two if you were totally clueless about it.

DIY, Riverscape-style

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A century ago, Orville and Wilbur Wright looked at their bicycles and said, “I think we might be able to fly these things.”

Today, some hearty fellow Daytonians followed in their footsteps, sort of. They looked at piles of debris and said, “I think I can row this.”

And then they tried.

At Riverscape, in the shadow of the Engineers Club and a statue of the Wright Brothers taking flight, we watched do-it-youselfers take part in Dayton’s Outrageous River Derby. If I heard emcee Commodore Jim Bucher of WDTN Channel 2 correctly, this was the 14th one.

But it was my first, and it turned out to be a beautiful day to hang out by the river for some silly fun. The gist of the event is this: Make a raft, any kind of raft, get it in the river, and race it down the river a hundred yards or so. Try not to sink.

Themes included a Lady Gaga boudoir and an Abe Lincoln who looked suspiciously like a plastic Jesus with an electrical tape beard. A last-minute entry was made of a pipe frame, cardboard, saran wrap and duct tape.

Was there lots of duct tape, you ask?

Did Wilbur wear a funny hat?

The paddle prizes didn’t go only to the swift. The judging panel included an engineer, some student artists from Stivers and K-12 gallery, who gave out prizes in categories like creativity and most-likely-to-sink before the race even started. I can’t tell you who won the superlatives because we’d taken a pause from the sun to get snacks for our boys.

Poor Man's Kayak, the derby winner

But then again, I can tell you who won: Everyone there because it was just goofy fun, a gorgeous blue sky, a soft breeze and a great time at Riverscape.

After we downed our snacks, we sat at the river’s edge and watched the race. Honest Abe got a little dishonest help from someone pushing, and Lady Gaga was surprisingly strong. What I mean by that is that I still have no idea how she stayed afloat.

But they finished second and third. The race went to Poor Man’s Kayak, which turned out to be a fine kayak indeed, held aloft by rows and rows of one-liter soda bottles on its underside and sped along by a very able rower with a great sense of balance.

I’m not sure we’d have made Orville and Wilbur proud, but I have no doubt our hometown ingenuity would’ve made them laugh.

Training Tuesday: Avoid Common Running Injuries

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Welcome all to the new running section of DaytonMostMetro.com!  Here I will be posting information on upcoming races, recommending some awesome recipes for runners, giving suggestions of routes to run in Dayton and giving out tons of general running tips and news.

Training Tuesday will be a weekly post pertaining to all things that have to do with…you guessed it, training. Check back every Tuesday for important training plans, tips, routes and much more that will make running a lot easier for you!

The topic for this week is one that I believe should be important to every runner, injury prevention. For anyone that runs multiple times per week, injuries will happen, but there are many ways to lessen the effects and prevent the big ones from putting you out of commission for weeks. I have had my fare share of a variety of running injuries as I have had a stress fracture in my leg, broken my toe, had shin splints and have had plenty of knee pain. I feel like with this array of unfortunate injuries, along with my extensive knowledge of all things running, I can give helpful information that can help prevent the most common of injuries from happening.

1) The 10% Rule

This is a pretty common and often forgone rule for beginning runners and one that can lead to agonizing shin splints. The general rule is that you should not increase your mileage more than 10% per week. For example if you ran 10 miles this week, you shouldn’t run more than 11 the next week. Your body will not generally be used to the sharp increase in mileage and will definitely lead to shin splints (sharp pain in your shins), which usually put runners out for weeks, depending on severity. Follow this rule and you can avoid over-training and unwanted stress on your legs.

2) Stretch before AND after running

Most runner’s will stretch before running, but it may be just as important to stretch after. Stretching after decreases muscle soreness from the running you just did, and also will make it less likely that you will pull a muscle or injure yourself in the next few hours after the run. I myself have an extensive stretch routine before running which helps me get loose before the run, but also to prevent pulling anything during the run. Look for an upcoming post about what stretches you should be doing.

My beat up running shoes, 250+ miles...aka ready to be retired.

3) The importance of the right shoes

Having the right running shoes is, in my opinion, the most important factor to consider when getting into running. Having the wrong running shoes will most certainly cause numerous injuries to all parts of your body. Also, having shoes that are worn out, can be a leading cause for a stress fracture (trust me on that one). Your shoes should not be worn past 300 road miles. For beginning runners, any shoe with gel in the sole of the shoe will do, but if you are going to be building up the miles a more precautionary approach needs to be taken. Since I believe this is so important, check back next week to read about how to buy the perfect running shoes for yourself.

4) Cross-Training

Cross-training, I will abbreviate as XT, is very important for strengthening your muscles that you use while running. XT includes swimming, cycling, weight-lifting, elliptical, surfing and basically any exercise that doesn’t include running. Swimming is a total body workout and along with cycling can make for a great combination in addition to running. I will detail different XT programs in future posts.

Used for runner's with "Jumper's Knee"

5) Know the warning signs

Knowing when to stop is also something to consider. You may think that pushing through the bad pain is the tough way to go, but it may actually hurt you in much deeper ways. You may also need to ditch the music while running, because certain songs will get your blood pumping and may make injuries seem non-existent until after you are finished running. Don’t be afraid to put on a knee or leg sleeve while running, as this can help ease soreness and make transitioning from an injury back to running  healthy.

With these few tips in mind, I hope that all of you can stay injury-free, and will enjoy running through Dayton. Be sure to check back every week for running tips, especially next week when I will guide you through buying shoes.

Beating the odds with Boxing

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“You have the shoulder of an 80 year old woman, but after this surgery, you will be able to hold your future babies.”  Dr. Welker said this as he prepared for surgery to fix my perpetually dislocating shoulder.  It was 2003 and this was the second surgery on that shoulder in as many years.  Sports injuries and a family pre-disposition had left a deep seated – and warranted – fear of dislocating during everyday activities.  I would dislocate while washing my hair, riding a bike, being bumped while walking down narrow steps.  The idea of being able to hold a baby and walk around with confidence seemed like a pretty big leap.

Well, the surgery was successful (thanks to Dr. Welker and lots of PT) but the fear of dislocating or causing additional damage was holding me hostage.  My once active lifestyle had gone sedentary and the effects were obvious on my waistline.  My arm mobility was limited, my upper body was very weak, and my fear of the surgery failing was enough to keep me from pushing any limits.  After the birth of my daughter in 2007, my perspective changed dramatically.  I was able to hold her with confidence – no fear at all.  I wanted to make sure she lived a healthy lifestyle – one that included physical activity and healthy food – void of unnecessary fear – and I realized that my example was the most critical piece of teaching her a healthy and active lifestyle.

So I started to shed the extra 40 pounds with diet.  And I began working out with Wii Fit.  Around the same time, I met John Drake and he urged me to come try a boxing class.  It took a few months to get up the courage, but one Friday afternoon in the summer of 2008 I finally came into the gym.  I was taught how to throw a punch, the boxer’s stance, and how to do a proper squat.  I did my first 20 pushups since high school gym class.  We worked out on the heavy bag and with Mitts.  The people in the class all learned my name and were encouraging me – literally cheering me on – as I learned my first combination.   Nobody had cheered for me since high school.  I felt like a million bucks.  Better than that even.  I was so proud of myself.  What would Dr. Welker say if he could see me now?

After class my muscles were sore but my shoulder did not slip.  I felt like I was checking off a list of things that suddenly I could do if I just tried – greater physical challenges than I had taken on in 10 years.  I did 100 consecutive pushups.  I ran a 5K.  I went to class 3 days a week, increasing my speed and taking on more complex combinations.  I had muscle definition that I never thought possible.  And it happened while I was having fun and making friends.

A year ago, I felt the shoulder ache come back and I thought I felt it slip.  I had recently increased the weight of my gloves and had been lifting a lot of very heavy boxes at work.  I muttered to myself that Dr. Welker gave me release for a free range of activities but probably would have said “You know, except maybe you shouldn’t box” and I would have laughed because… really… that would have been a ridiculous concept at the time.  And there I was, potentially tearing the muscle that was holding my shoulder in socket, for fun.  I felt foolish on one hand and I was devastated on the other – I just couldn’t give up when I had come so far. And hitting a bag was like therapy for me.

So I talked to John about it and he assured me that we could continue boxing – and that strength training is part of PT and that is really what we do for most of the class.  We came up with a new strategy to keep me boxing and ensure I healed.  For many months I lifted 3lb dumbbells instead of 15 pound tires. I picked a softer bag and laid off the hooks.  I adjusted my planks to relieve stress on my shoulder.  And most importantly, I switched to be a left- handed boxer, which meant that I threw fewer punches with my left arm and more jabs with my right.  I felt like it was my first day in class again… my form was poor and my punches were weak.   I was discouraged – but now I had a group of friends cheering me on every time I got in the ring.  And they encouraged me to keep trying and helped me recognize when I was pushing too hard.  Slowly, I built back up to doing all the pushups and lifting the tires.  Last week I got a text from one of my classmates saying that she thought I boxed better as a southpaw.  I felt like a million bucks again.

If I don’t go to the gym, I am difficult to be around.  For me and many others, it is a non-negotiable part of our life that keeps us balanced.  There are so many inspirational members at Drake’s gym – people in their 60s belting out 100 pushups straight, women who have lost over 100 lbs, people with shoulders of 80 year old women, and newbies that are starting the journey and renew the exhilaration for those of us who have been doing it for years.   It is a unique group that is united by an enthusiasm for seeing yourself and your peers excel and learn new skills – and a place where you are expected to encourage and inspire others.  I love to introduce it to new people – they are immediately hooked.

To get a glimpse of the hard work and fun in action, go to Fight Night on July 17th with gates opening at 7:30 and bouts starting at 8:30.  Pre and post parties will be held at The Color of Energy (where the exhibit “Punchers and Painters” has been on display since last month)  in collaboration with neighboring restaurants and bars in the Oregon District. Learn more about the gym at www.jabcityboxing.biz or just come in and see what it is all about.