MONDAY 5:05am from the Dowd YMCA - 4-8 miles @ 8:30-9:30 pace.
Contact John Cantrell jc9000@gmail.com
6:00am in front of CVS in downtown Davidson; six miles at an 8+- min/mile pace. Headlamp or flashlight recommended but not required. Contact Chad Randolph at davidsonarearunningteam@gmail.com Optional cup of coffee at Summit Coffee afterward.
6:00pm from Dowd YMCA (5:25pm if you want more distance) - 6-8 miles @7:00-8:00 pace. Contact Chris Cummins chris.cummins@bankofamerica.com or Jocelyn Sikora jocelyn.m.sikora@bankofamerica.com
---------------------------------------------------- TUESDAY 5:30am McAlpine Old Bell Entrance/Sardis road "Miners Run" (wear your head lamp)
Contact Stan Austin stanstin@aol.com
5.30am from Lake Norman YMCA - 7.5 mile loop or track intervals @ 7:00-8:00 pace.
Contact Todd Mayes todd.mayes@gmail.com
7:10am from Christ Church on corner of Providence and Colville Roads (near water fountain) for 4.8 miles 8:30-9:00 pace. Contact Lauren Robbins laurobbins@gmail.com
6:00pm Dowd Y ***usual Tuesday workout group under Wed this week **
If you want to run Tuesday, a group will depart for 8-10 miles. All paces welcome. Minuters for anyone interested in a bit of a workout.
6:00pm from Dowd YMCA - 5-7 miles @ 9:00+ pace - unfortunately this run is cancelled for now, as because of injury we don't have someone to lead it. If you'd like to take over, please let us know!
6:00am in front of CVS in downtown Davidson; six miles at an 8+- min/mile pace. Headlamp or flashlight recommended but not required. Contact Chad Randolph at davidsonarearunningteam@gmail.comcup of coffee at Summit Coffee afterward.
6:00pm ** What is usually Tues workout ** Dowd Y
Workout 1: Hills
Workout 2: 3 x 11 min
Contact Jason Holder jasongholder@gmail.com or Caitlin Chrisman caitchris@gmail.com
6:00pm AG Middle School Track. Interval Workout.
Contact Shenna Kevorkian shenna1082@hotmail.com
6:30pm Charlotte Running Company, Dilworth with the Charlotte Runners Meetup Group; options to run 4, 6 or 8 miles - the 8 mile run passes the Charlotte Running Company 3 times so you just jump off when you're ready; rain or shine - wear reflective clothing or a running light; 15% off any purchases made before the run that night; maps and turn-by-turn directions can be found on the store website. Charlotte Running Company is located on East Blvd at Scott Ave., near Brixx and Outback.
5:30am from Lake Norman YMCA - 5 miles or 7.5 mile loop @ 7:00-8:00 pace. Contact Todd Mayes todd.mayes@gmail.com
6:00am from Dowd YMCA - 7-12 miles @ 7:00-10:00 pace. All paces welcome at this run as it is one of our biggest. Contact jasongholder@gmail.com or Caitlin Chrisman caitchris@gmail.com
7:10am from Christ Church on corner of Providence and Colville Roads (near water fountain) for 4.5 miles @ 8:30-9:00 pace. Contact Lauren Robbins laurobbins@gmail.com
6:00pm from Corner of Morehead St and Dilworth Road – Two loops of 3.7 mile course. @ 7:00-8:00 pace. Group meets at Dilworth Neighborhood Grill for dinner and drinks following the run.
Contact Chris Cummins chris.cummins@bankofamerica.com or Jocelyn Sikora jocelyn.m.sikora@bankofamerica.com
6:00 pm Charlotte Running Company, Dilworth. 4.5 miles at 8:00 pace and up. This is a No Runner Left Behind ™ event, so someone will run with you if you're unfamiliar with the route. Course map here. Weekly reminder if you send e-mail address to Eimear Goggin emgoggin@uncc.edu.
---------------------------------------------------- FRIDAY On your own
7:00am Group run at White Water Center. 8-12 miles, 7:30-9:00 pace. Water and Energy Drinks Provided. Contact Melissa Bell melissa@insideoutsports.com
7:30am from track behind Barnette Elementary & Bradley Middle off of Beatties Ford Rd for track workout.
Contact Todd Mayes todd.mayes@gmail.com 7:30am Old Bell Entrance/McAlpine 20-60 min tempo
Contact Jason Holder jasongholder@gmail.com 12:00pm: Group run at White Water Center. 8-12 miles, 7:30-9:00 pace. Water and Energy Drinks Provided. Contact Melissa Bell melissa@insideoutsports.com ----------------------------------------------------
SUNDAY
7:00am Dowd YMCA Corporate Cup Half Marathon Preview Run
Contact Jason Holder jasongholder@gmail.com
-------------------------------------------------
INCUBATOR RUNS These are new runs that we are attempting to grow. To ensure someone is there, please contact the group leader if you plan to attend.
Saturday 8am or 9am from Providence/Queens for 10-20 miles for 8.30-9min pace. Contact Jill Michaud jillfm10@hotmail.com
Monday/Wednesday/Friday 5.30am from Ballantyne Corporate Park - at 5:30AM. Contact Paul Gonzalez pgonzalez@profileproducts.com
Monday/Wednesday 6.30am or later from RFYL Stonecrest store, 6-8 miles at 8-8.30 per mile pace. Contact Amy Ayrault at: ayraultamy@yahoo.com
Southern options? We have several new members from the Ballantyne and close by areas. Please let us know your running preferences (dates, times, locations) as we want to help establish more options for you down that way.
Have a run you want to have published? Want to be the contact person for a CRC run? Email run.charlotte@gmail.com
------------------------------------------
If these runs don't work for you, there are more options. Check out the new Impromptu Runs section of our website. It's a message board where you can post your run times and find training partners!
Have a run you want to have published? Want to be the contact person for a CRC run? Email run.charlotte@gmail.com
News and Notes
The Final Tally...
We are so happy to announce that members of the Charlotte Running Club raised a grand total of $1850.55 for the American Red Cross Earthquake Relief Effort in Haiti. Treasurer Billy Shue hand delivered a check to the local offices of the Red Cross last week. Again, we thank you for your generosity. It just goes to show how strong of a force the Charlotte Running Community is and we should all be proud to be a part of it!
Something else we're all thankful for...Corbett's Pasta Sauce....
Scott Bodien and Summer Thomason
A special thank you to Rebecca and Corbett Thomason who again opened their home to dozens of hungry runners for the monthly Charlotte Running Club Pasta Dinner. As always the food was delicious and plentiful, the company was even better! Remember, we meet the final Friday of every month. Stay tuned for an announcement from the Social Committee about next month's dinner!
One Week Later...
The Valentine's Day candy still not stale, the roses not wilted, the weather MUCH better, the gun finally went off for the Cupid's Cup 5K and man was it fast! Charlotte Running Club members Paul Mainwaring (15:58) and Megan Hovis (17:13) won the mens' and womens' race respectively, and it was a slew of club members crossing the line behind them.
On the women's side...
Alice Rogers was the second overall womens' finisher with a time of 18:25. Next it was Elise Guimont in 21:50. She was the 6th overall woman and the winner of the 20-24 age group. Deb Rubinich was 24th and 2nd in the 45-49 age group in a time of 23:18 and Karen Gueldner was just a second behind in 23:19 to place 25th.
On the men's side...
CRC men took six of the top 10 positions! Following Paul was Mike Beigay, just a month after a marathon PR. Mike ran a 16:39 to place second overall. Not far behind in 3rd was Brian McMahon
running a 16:44. Chris Jones had a great day taking taking fifth with a time of 16:51 and topping the men's 30-34 age group. He was followed by Christopher Lamperski who ran the race despite battling pneumonia and finished with a time of 17:00, good enough to win the men's 25-29 age group. William Isenhour is on the comeback from his days at Davidson College. William placed 8th with a time of 17:08, That put him second in the men's 30-34 age group behind only Jones.
Justin Breland showed everyone he can race the 5K as well as the marathon. In his debut at this distance, he placed 13th and 2nd in the 25-29 age group in a time of 17:18. 11 seconds later, it was David Brinkley crossing the line in 15th place with a time of 17:29. Adam Mayes was not far behind in 16th with a time of 17:38.
Josh Ammons was the next CRC man across the line, finishing 44th with a time of 20:20. Local running reporter Theoden Janes was 49th in a new 5K PR of 20:38. New club member, but local running legend Larry Seavers crossed the line in 23:56 winning the men's 65-69 age group. Scott Helms was close behind in 24:11, and he was followed by Fred Wood in 25:15.
The U.S. National White Water Center Held it's first annual Hard Core Serious Trail Runner 8k on Saturday. Anyone who's run the trails at the WWC knows they can be treacherous. Lat Purser was second in the race in a time of 32:41. Kirk Marino was 107th in a time of 50:31 and Ryan Epstein was 121st in 52:50.
We talked about it for weeks...the UNC Charlotte Homecoming 5K. Now we can tell you how it went. The race was another successful one for the Charlotte Running club. Danielle Walther was the overall women's winner with a time of 19:02. Danielle's fiance Chad Crockford also had a great day finishing 7th overall and 2nd in the men's 25-29 age group with a time of 18:02. Billy Shue, who like Chris Lamperski, was fighting off a bout with pneumonia, finished 4th in 17:52. Jack Vardy had a strong showing finished 133rd in 28:28 and Tracy Rabon finished in 47:55.
Boriana Bakaltcheva, Jay Holder, Caitlin Chrisman, Bert Rodriguez
But, we can tell you that the CRC performed well at the Salisbury-Rowan Road Runners Winter Flight 8K. Except, the Winter Flight was really the Spring Flight. The temperature was 65 degrees at the start of the rescheduled race. No official results yet, because the Salisbury Rowan Road Runners do it old-school. No chips, just a pen and some paper. But, here's what we can tell you. Caitlin Chrisman (28:51) and Bert Rodriguez (25:13) won the women's and men's races respectively. Bill Shires (28:12) was the Master's winner. Honorary Member (because she's not 18 and you must be 18 to be in the club), Alana Hadley was the 2nd overall female in 29:40. Jay Holder (26:58) was 3rd overall. Boriana Bakaltcheva (32:53) set a new PR and was 6th overall female.
Also having strong showings were Scott Helms and Larry Seavers, both running back-to-back races. Club statistician Allen Strickland ran very well, also. We hope to have complete results next week!
*Interesting Note: CRC women won THREE local races this weekend!
Corporate Cup is Coming...
And the Charlotte Running Club is ready to ROCK IT! We have several relay teams signed up for the March 6th half marathon. Here they are:
Men's Team Compton-Hovis-Matena
1st leg (5k): John Compton 2nd leg (5mi): Ben Hovis
3rd leg (5mi): Dan Matena
Men's Team Beigay-Linz-Rodriguez
1st leg (5k): Mike Beigay 2nd leg (5mi): Aaron Linz 3rd leg (5mi): Bert Rodriguez
Mixed Team Rubinich-Beytagh-Breland
1st leg (5k): Deb Rubinich
2nd leg (5mi): Logan Beytagh
3rd leg (5mi): Justin Breland
Women's Team Hansen-Dodge-Robbins
1st leg (5k): Emily Hansen 2nd leg (5mi): Jamie Dodge
3rd leg (5mi): Lauren Robbins
If you would still like to be on a relay team, the cost is ow $23.33 per person. Those already signed up need to pay $20 to Billy Shue. Mail your checks to:
1509 West Sugar Creek Road
Charlotte, NC 28262
Run for the Money...
For the past several years, Scott Bodien has put together a team for the annual Run for the Money 5K on April 17th in Gastonia. The team runs on behalf of the Catawba Lands Conservancy, the Charlotte area’s local land trust that protects land. It’s simple. Run fast and win easy money for Catawba Lands Conservancy. Runners do not pay registration fees, but if they win, they get to donate money to a good organization.
$1,000 overall
$500 age group 1st
$250 age group 2nd
Past winners include Paul Mainwaring and Jocelyn Sikora to name a few.
Scott would like to start assembling a team soon. If you are interested please contact him ASAP by emailing scott@catawbalands.org
Volunteers Needed...
There is a duathlon next week at the National White Water Center and Inside Out Sports needs volunteers. The organizers need people to work the bike course with the police. Melissa Bell is organizing group runs before and after the event (7am and 12pm). If you can help, email her at melissa@insideoutsports.com.
*The Charlotte Running Club has two FREE entries to the NC Marathon. There is one male and one female entry. It's first come, first serve! Interested members email run.charlotte@gmail.com
Editor's Note:
Tired of this crappy format? So am I. Next week's newsletter will be much nicer and made with a brand new version of Microsoft Publisher!
- JH
Megan's Health Help
Its Late…I’m Starving..I’m Tired…What Do I Eat??
Every once in a while a meeting runs long, you have to run after work, you get stuck in traffic, you have a late appointment, or a kids activity or other event to attend before you get to sit down to a nice meal. When this happens, we often deal with the dilemma of just picking something “not so great” up on the way home, or sitting down with the first thing accessible (ex: the microwave popcorn and ½ box of wheat thins). The list below is staple items to have on hand so you can ensure a healthy dinner in a pinch.
Pasta (whole wheat with marinara sauce, vegetables, light cheese, lean protein etc.)
Pizza bagels/English Muffin pizzas (on whole wheat mini bagels or whole grain English Muffins with light cheese, marinara sauce, lean protein and veggies)
Portobello mushrooms (grill and add light cheese , mix into egg whites, or eat on a whole grain bun)
Rice (Brown preferably mixed with vegetables and/or salsa , beans, chicken or turkey)
Shish kabobs (meat, veggies, or fruit broiled on a stick)
Smoothies (skim, soy or light yogurt, fruit of choice, scoop protein powder or 1 T peanut butter)
Steamed or sautéed veggies (use olive or canola oil, add lean protein (beans, chicken, turkey, fish)
Stir fry (same as above)
Turkey burgers (grill on George Forman and eat on whole grain roll with hummus, spinach, tomato, and light cheese)
Wraps (whole grain with veggies and lean meat, peanut butter, banana and honey, or veggies and hummus)
Yogurt (low-fat...mix with dry high fiber cereal, fruit, nuts)
I hope this give you some good ideas for late night dinners. Happy eating!
Megan Hovis is a registered dietician and a certified personal trainer for Upgrade Lifestyle, Inc. Upgrade Lifestyle educates, motivates and empowers individuals, families, corporations and small businesses on how to live a healthy lifestyle through custom-designed fitness, nutrition and lifestyle coaching programs. Megan holds a PR of 2:37 in the marathon.
2) 50. Number of runners who ran the Myrtle Beach Marathon Saturday, despite it being canceled.
3) 45.8. New PR set by Usain Bolt in the 400m.
GROUP RUNS THIS WEEK
Just look for Mr. Hydro!
MONDAY 5:05am from the Dowd YMCA - 4-8 miles @ 8:30-9:30 pace.
Contact John Cantrell jc9000@gmail.com
6:00am in front of CVS in downtown Davidson; six miles at an 8+- min/mile pace. Headlamp or flashlight recommended but not required. Contact Chad Randolph at davidsonarearunningteam@gmail.com Optional cup of coffee at Summit Coffee afterward. 10:30am: Providence Day High School Track. 20x400 w/ 30 sec. rest. Contact Ben Hovis ben.hovis@providenceday.org 12:00pm: Main Entrance of McAlpine Creek Park. 10 miles @ 7:00-7:30 pace. Contact Aaron Linz mailtoamlinz@yahoo.com 6:00pm from Dowd YMCA (5:25pm if you want more distance) - 6-8 miles @7:00-8:00 pace. Contact Chris Cummins chris.cummins@bankofamerica.com or Jocelyn Sikora jocelyn.m.sikora@bankofamerica.com
---------------------------------------------------- TUESDAY 5:30am McAlpine Old Bell Entrance/Sardis road "Miners Run" (wear your head lamp)
Contact Stan Austin stanstin@aol.com
5.30am from Lake Norman YMCA - 7.5 mile loop or track intervals @ 7:00-8:00 pace.
Contact Todd Mayes todd.mayes@gmail.com
7:10am from Christ Church on corner of Providence and Colville Roads (near water fountain) for 4.8 miles @ 8:30-9:00 pace. Contact Lauren Robbins laurobbins@gmail.com 6:00pmAll paces welcome. 3 workouts to select from. ALL workouts begin promptly at 6.20pm so arrive earlier or run to JCSU to get your warm-up in.
Workout 1: 800m x 10 - group leader Jay Holder
Workout 2: 5 x 5 min - group leader Caitlin Chrisman
Workout 3: 400 x 20 - group leader Paul Mainwaring
6:00am in front of CVS in downtown Davidson; six miles at an 8+- min/mile pace. Headlamp or flashlight recommended but not required. Contact Chad Randolph at davidsonarearunningteam@gmail.comcup of coffee at Summit Coffee afterward. 6:00pm AG Middle School Track. Interval Workout.
Contact Shenna Kevorkian shenna1082@hotmail.com
6:30pm Charlotte Running Company, Dilworth with the Charlotte Runners Meetup Group; options to run 4, 6 or 8 miles - the 8 mile run passes the Charlotte Running Company 3 times so you just jump off when you're ready; rain or shine - wear reflective clothing or a running light; 15% off any purchases made before the run that night; maps and turn-by-turn directions can be found on the store website. Charlotte Running Company is located on East Blvd at Scott Ave., near Brixx and Outback.
5:30am from Lake Norman YMCA - 5 miles or 7.5 mile loop @ 7:00-8:00 pace. Contact Todd Mayes todd.mayes@gmail.com
6:00am from Dowd YMCA - 7-12 miles @ 7:00-10:00 pace. All paces welcome at this run as it is one of our biggest. Contact jasongholder@gmail.com or Caitlin Chrisman caitchris@gmail.com
7:10am from Christ Church on corner of Providence and Colville Roads (near water fountain) for 4.8 miles @ 8:30-9:00 pace. Contact Lauren Robbins laurobbins@gmail.com (There has been some talk of moving this run back to 6:30am. If you are interested, please contact Lauren.)
6:00pm from Corner of Morehead St and Dilworth Road – Two loops of 3.7 mile course. @ 7:00-8:00 pace. Group meets at Dilworth Neighborhood Grill for dinner and drinks following the run.
Contact Chris Cummins chris.cummins@bankofamerica.com or Jocelyn Sikora jocelyn.m.sikora@bankofamerica.com
6:00 pm Charlotte Running Company, Dilworth. 4.5 miles at 8:00 pace and up. This is a No Runner Left Behind ™ event, so someone will run with you if you're unfamiliar with the route. Course map here. Weekly reminder if you send e-mail address to Eimear Goggin emgoggin@uncc.edu.
---------------------------------------------------- FRIDAY On your own
7:30am from track behind Barnette Elementary & Bradley Middle off of Beatties Ford Rd for track workout.
Contact Todd Mayes todd.mayes@gmail.com Cupid's Cup 5k (Charlotte) 2:00pm: The annual Ben Hovis Birthday mile. Providence Day High School Track. Ben needs to break 5:00. Contact Ben Hovis ben.hovis@providenceday.org 7:30am McAlpine Main Entrance 8 mile tempo run. 2 mile wu/wd
7:00am in front of CVS in downtown Davidson; 10 miles at an 8+- min/mile pace. Contact Chad Randolph at davidsonarearunningteam@gmail.com Optional cup of coffee at Summit Coffee afterward. 2:00pm: Winter Flight 8k Make-up (Salisbury)
-------------------------------------------------
INCUBATOR RUNS These are new runs that we are attempting to grow. To ensure someone is there, please contact the group leader if you plan to attend.
Saturday 8am or 9am from Providence/Queens for 10-20 miles for 8.30-9min pace. Contact Jill Michaud jillfm10@hotmail.com
Monday/Wednesday/Friday 5.30am from Ballantyne Corporate Park - at 5:30AM. Contact Paul Gonzalez pgonzalez@profileproducts.com
Monday/Wednesday 6.30am or later from RFYL Stonecrest store, 6-8 miles at 8-8.30 per mile pace. Contact Amy Ayrault at: ayraultamy@yahoo.com
Southern options? We have several new members from the Ballantyne and close by areas. Please let us know your running preferences (dates, times, locations) as we want to help establish more options for you down that way.
Have a run you want to have published? Want to be the contact person for a CRC run? Email run.charlotte@gmail.com
------------------------------------------
If these runs don't work for you, there are more options. Check out the new Impromptu Runs section of our website. It's a message board where you can post your run times and find training partners!
Have a run you want to have published? Want to be the contact person for a CRC run? Email run.charlotte@gmail.com
News and Notes
It's that time again...
This Friday is the monthly Charlotte Running Club Pasta Dinner. The dinner is scheduled for 6:30pm at 2120 Dilworth Road East (Rebecca and Corbett Thomason's house). Bring beer or a dish to pass. A Facebook invitation will be sent out this week!
We are still collecting...
We have collected $1700 so far for the American Red Cross Earthquake Relief fund, and we want to send the check sometime this week.
If you still want to send in your donations, you can make checks payable to "The Charlotte Running Club" and mail them to:
The Charlotte Running Club
2815 Yorkview Court
Charlotte, NC 28270
A reminder that ALL PROCEEDS go to the American Red Cross.
Pace Group Leaders Needed...
The Charlotte Running Club needs to diversify. We are very proud of the group runs we are able to offer, but would like to be able to offer more runs in the 8:00-10:00 minute per mile pace. If you fall into this category, let us know. It doesn't take much to lead a group run. You pick the location. You pick the time. You pick the distance. All we ask is that we can publish it in the newsletter and on the website along with your email address. Maybe 10 runners will show up, maybe no runners will show up, but it gives people an option. If you have any questions please contact Jason Holder at jasongholder@gmail.com.
What a Bummer...
You'd think a marathon in Myrtle Beach, South Carolina would be a safe bet. Don't tell that to the nearly 3,000 people who traveled there to run the 13th annual running of the race on Saturday. The City of Myrtle Beach made the call the cancel the race at 10:30 Friday night due to impending winter weather.
Here's a view of the snow from Scott Helms' hotel room:
"This is a huge disappointment. Tons of hours were logged getting ready. Hundreds of miles were either ridden or run to make me fit and now, no chance at racing."
-- Bill Shires, who was going for a PR.
Hundreds of miles of training. Strategically selected flat, warm race in Myrtle Beach, SC to attempt another BQ. Whiteout. -- Ryan Werner, who was attempting to qualify for Boston At this point, it does not appear any refunds will be offered. The race will not be re-scheduled.
Postponed...
All the snow here in Charlotte postponed the Cupid's Cup 5K. The race will be held THIS SATURDAY, February 20th at 8am.
That's the same day as...
The UNC Charlotte Homecoming 5k. The race will be followed by an R&R session involving two big pots of chili (veggievore and carnivore), and a slightly disreputable drink (copyright an Irish Bar in Savannah) called a Guinness Blast. People demanding higher standards are respectfully requested to "save their breath to cool their porridge"; everyone else is welcome if you please let our webmaster Eimear know
Delayed Results...
One week later, we finally have the results for the Uwharrie Mountain Run.
In the 40 Miler: No one in the club is that crazy. In the 20 Miler:
Trail MONSTER Keith Mrochek was second overall in the men's race with a time of 2:29. Not too far behind was Chris Cummins running a 2:43. Stan Austin was 27th overall in 3:06 and Scott Bodien (carrying the flag for Charlotte Running Club) was 53rd overall in 3:26.
On the women's side, it was Colleen Angstadt tearing up the trails to finish 2nd overall in a time of 3:06.
In the 8 Miler:
Chris Page was 28th in the men's race with a time of 1:19:30.
Our women really represented! Sarah Neumann was 2nd overall with a time of 1:16:30. Jinnie Austin was 4th in 1:25:44 and Jody Dennis finished 44th in 2:07:51.
Other Valentine’s Day treats worthy of the splurge:
1 5oz glass of red wine (~100 calories)
6 oz NY strip steak (320 calories)
4 oz oysters (92 calories)
Chocolate covered strawberries (30 calories a piece)
1 4oz glass champagne (90 calories)
***Side note: Kissing burns 6.4 calories per minute! This means if you kiss your loved one for 15 minutes it’s the equivalent of running a mile!!! Anyone else going for a long run today? (wink wink) Have a wonderful day!***
Megan Hovis is a registered dietician and a certified personal trainer for Upgrade Lifestyle, Inc. Upgrade Lifestyle educates, motivates and empowers individuals, families, corporations and small businesses on how to live a healthy lifestyle through custom-designed fitness, nutrition and lifestyle coaching programs. Megan holds a PR of 2:37 in the marathon.
2) 13:11. New American Indoor Record in the 5,000m run, set by Bernard Legat in Boston on Saturday.
3) 144. Grams of fat in 12 Krispy Kreme Donuts.
GROUP RUNS THIS WEEK
Just look for Mr. Hydro!
MONDAY 5:05am from the Dowd YMCA - 4-8 miles @ 8:30-9:30 pace.
Contact John Cantrell jc9000@gmail.com
6:00am in front of CVS in downtown Davidson; six miles at an 8+- min/mile pace. Headlamp or flashlight recommended but not required. Contact Chad Randolph at davidsonarearunningteam@gmail.com Optional cup of coffee at Summit Coffee afterward.
6:00pm from Dowd YMCA (5:25pm if you want more distance) - 6-8 miles @7:00-8:00 pace. Contact Chris Cummins chris.cummins@bankofamerica.com or Jocelyn Sikora jocelyn.m.sikora@bankofamerica.com
---------------------------------------------------- TUESDAY 5:30am McAlpine Old Bell Entrance/Sardis road "Miners Run" (wear your head lamp)
Contact Stan Austin stanstin@aol.com
5.30am from Lake Norman YMCA - 7.5 mile loop or track intervals @ 7:00-8:00 pace.
Contact Todd Mayes todd.mayes@gmail.com
7:10am from Christ Church on corner of Providence and Colville Roads (near water fountain) for 4.8 miles @ 8:30-9:00 pace. Contact Lauren Robbins laurobbins@gmail.com
6:00pmAll paces welcome. 3 workouts to select from. ALL workouts begin promptly at 6.20pm so arrive earlier or run to JCSU to get your warm-up in.
Workout 1: 1000m x 7 - group leader Caitlin Chrisman
Workout 2: 1600m,1000m x2,800m x2 - group leader Paul Mainwaring
Workout 3: 6min x 4 - group leader Jason Holder
6:00am in front of CVS in downtown Davidson; six miles at an 8+- min/mile pace. Headlamp or flashlight recommended but not required. Contact Chad Randolph at davidsonarearunningteam@gmail.comcup of coffee at Summit Coffee afterward. 6:00pm AG Middle School Track. Interval Workout.
Contact Shenna Kevorkian shenna1082@hotmail.com
6:30pm Charlotte Running Company, Dilworth with the Charlotte Runners Meetup Group; options to run 4, 6 or 8 miles - the 8 mile run passes the Charlotte Running Company 3 times so you just jump off when you're ready; rain or shine - wear reflective clothing or a running light; 15% off any purchases made before the run that night; maps and turn-by-turn directions can be found on the store website. Charlotte Running Company is located on East Blvd at Scott Ave., near Brixx and Outback.
5:30am from Lake Norman YMCA - 5 miles or 7.5 mile loop @ 7:00-8:00 pace. Contact Todd Mayes todd.mayes@gmail.com
6:00am from Dowd YMCA - 7-12 miles @ 7:00-10:00 pace. All paces welcome at this run as it is one of our biggest. Contact jasongholder@gmail.com or Caitlin Chrisman caitchris@gmail.com
7:10am from Christ Church on corner of Providence and Colville Roads (near water fountain) for 4.8 miles @ 8:30-9:00 pace. Contact Lauren Robbins laurobbins@gmail.com (There has been some talk of moving this run back to 6:30am. If you are interested, please contact Lauren.)
6:00pm from Corner of Morehead St and Dilworth Road – Two loops of 3.7 mile course. @ 7:00-8:00 pace. Group meets at Dilworth Neighborhood Grill for dinner and drinks following the run.
Contact Chris Cummins chris.cummins@bankofamerica.com or Jocelyn Sikora jocelyn.m.sikora@bankofamerica.com
6:00 pm Charlotte Running Company, Dilworth. 4.5 miles at 8:00 pace and up. This is a No Runner Left Behind ™ event, so someone will run with you if you're unfamiliar with the route. Course map here. Weekly reminder if you send e-mail address to Eimear Goggin emgoggin@uncc.edu.
---------------------------------------------------- FRIDAY On your own
Myrtle Beach Half and Full Marathon (sold out) - good luck club members Cupid's Cup 5k (Charlotte) Valentine's 5k Couples Run & 1 mile fun run (Denver, NC)
7:30am McAlpine Main Entrance 8 mile tempo run. 2 mile wu/wd
7:00am in front of CVS in downtown Davidson; 10 miles at an 8+- min/mile pace. Contact Chad Randolph at davidsonarearunningteam@gmail.com Optional cup of coffee at Summit Coffee afterward.
8:00am Latta Park - lst parking lot welcome center on right. Marathoners at 7:30am for extra mileage.
-------------------------------------------------
INCUBATOR RUNS These are new runs that we are attempting to grow. To ensure someone is there, please contact the group leader if you plan to attend.
Saturday 8am or 9am from Providence/Queens for 10-20 miles for 8.30-9min pace. Contact Jill Michaud jillfm10@hotmail.com
Monday/Wednesday/Friday 5.30am from Ballantyne Corporate Park - at 5:30AM. Contact Paul Gonzalez pgonzalez@profileproducts.com
Monday/Wednesday 6.30am or later from RFYL Stonecrest store, 6-8 miles at 8-8.30 per mile pace. Contact Amy Ayrault at: ayraultamy@yahoo.com
Southern options? We have several new members from the Ballantyne and close by areas. Please let us know your running preferences (dates, times, locations) as we want to help establish more options for you down that way.
Have a run you want to have published? Want to be the contact person for a CRC run? Email run.charlotte@gmail.com
------------------------------------------
If these runs don't work for you, there are more options. Check out the new Impromptu Runs section of our website. It's a message board where you can post your run times and find training partners!
Have a run you want to have published? Want to be the contact person for a CRC run? Email run.charlotte@gmail.com
News and Notes
Dollars for Distance Rakes in Cash, Good Times, Miles, Smiles....
Larry Seavers, Kathy Seavers and Meghan Fillnow
"Happy Gilmore Style" big check designed by Aaron Linz (we did not raise $1 million dollars)
Thank you, thank you, thank you, thank you!! That's all we can say about Saturday's Dollars for Distance group run to raise money for the Red Cross Earthquake Relief Fund in Haiti. Even the change of location, didn't stop runners from coming from all over the Charlotte-area, cash and checkbooks in hand. If you were able to see the group of runners heading down Morehead Street, you know it was a pretty awesome sight. So far, we have brought in more than $1700 and the donations are still coming in.
If you still want to send in your donations, you can make checks payable to "The Charlotte Running Club" and mail them to:
The Charlotte Running Club
2815 Yorkview Court
Charlotte, NC 28270
A reminder that ALL PROCEEDS go to the American Red Cross.
A Windy Day on the Island...
It was windy and wet at the start of the Critz Tybee Run Half Marathon in Tybee Island, GA Saturday morning. But Christopher Lamperski battled the strong headwind to win the race in 1:13:04. Billy Shue was 5th overall in 1:18:01.
It's not coincidence Megan Hovis' column is on hiatus this week. Since she's not here, it's ok to recap the annual Krispy Kreme Challenge at NC State University in Raleigh. If you're not familiar with the event, it involves running two miles, eating 12 glazed donuts, then running back. You must finish in one hour (eating the donuts is on the clock) and you must not "lose" any of the donuts. As if doing his first two marathons recently was not enough, Scott Helms decided to hop in this race. He finished in 55:38. Said Scott on Facebook, "I'll NEVER eat another donut this entire lifetime. Absolutely DISGUSTING to eat a dozen!"
We knew Scott was running it, but imagine our surprise when we opened up the women's results and saw Michelle Hazelton finished 17th overall with a time of 40:04. We tried to call Michelle to find out if she kept the donuts down, but couldn't reach her.
I've refreshed the webpage for the Uwharrie Mountain Run over and over again, and as of 10pm EST on Sunday night, the results have not been posted. We know the following facts:
* Colleen Angstadt was 2nd in the 20 miler.
* Her fiance Chris Cummins was the 6th overall male, and he broke Colleen's award, likely out of jealousy.
* We know Sarah Neumann was 2nd overall in the 8 miler.
After that, it's all heresay, rumor and conjecture. So, we'll have to wait on the results until next week.
The next Charlotte Running Club Pasta Party will be February 19th. Free up your plans, and we'll have more details in next week's newsletter.
Guinness at 10am?!
Following a longstanding (OK, 2 year) tradition, the UNC Charlotte Homecoming 5k on February 20th will be followed by an R&R session involving two big pots of chili (veggievore and carnivore), and a slightly disreputable drink (copyright an Irish Bar in Savannah) called a Guinness Blast. People demanding higher standards are respectfully requested to "save their breath to cool their porridge"; everyone else is welcome if you please let our webmaster Eimear know
We need your help!...
The Blue Ridge Relay has asked us to provide two course volunteers for this fall's race. The volunteers would have some sort of role on the course, making sure the 211 mile relay goes off without a hitch. If you are available September 17-18 (note: date moved back one weekend), interested and/or want more information, please contact Ben Hovis at: ben.hovis@providenceday.org
Advice From an Expert...
Mark Hadley who is a club friend and father of the speedy Alana Hadley has resumed his website and blog. Mark has a wealth of coaching knowledge that is firmly grounded in the principles and ideas of some of the best running minds. His website, http://maximumperformancerunning.com has two excellent PDF documents that define his coaching approach in more detail. They are scientific reads, so it might take a few reads for the material to sink it. From the website, you can go to his blog or use the link below to go directly to it: http://maximumperformancerunning.blogspot.com. Mark is a huge fan of our sport so definitely leave comments on the blog and ask him questions to further understand and challenge the material. Thank you Mark for making all of this available to us.
Running Stronger
Stretching the Hip Flexors Properly
For todayʼs newsletter I thought I would go over a stretch that I see being done incorrectly in the
health club setting. The muscle group that I would like to cover is the ilio-psoas. This is a very
important muscle for runners since they play a role in flexing the hip and extending the knee as
you go into the heel strike component of the running cycle.
Strictly speaking, the ilio-psoas is a single joint muscle which attaches to the sides of all 5
lumbar vertebrae and crosses over the front of the hip joint. Itʼs function is to flex the hip above
90 degrees, externally rotate the hip, and side bend the spine to the same side it attaches to.
To truly stretch the hip flexor you must simply do the opposite of itʼs function.
It goes like this:
From the 1/2 kneeling position turn the foot outwards (kneeling side). This will internally rotate
the hip. Next, tuck your pelvis posteriorly to reduce the arch in your back. From there squeeze
your glutes and you should feel a light stretch in the front of your hip or upper thigh. Lastly, raise
your arm overhead and side bend slightly away from the kneeling side.
You may hold this stretch for 30-60 seconds and repeat 3x. This stretch is great for runners who
sit all day thus shortening their hip flexors and inhibiting their glutes.
The typical hip flexor stretch is in reality a hip capsule stretch. It is usually done with excessive
lumbar extension and does not incorporate internal rotation of the hip or side bending of the
So, if you want a more effective way to stretch your hip flexors give it a try. Youʼll save your back.
Mark Kane holds a Master of Science degree in Physical Therapy. He is certified by the National Strength and Conditioning Association as a strength and conditioning specialist (CSCS) and personal trainer (CPT). Additionally, Mark is a Functional Movement Screen (FMS) Certified Specialist and certified by the Titleist Performance Institute. He is the owner of Kane Training in Charlotte.
2) 3:56.34. Time run by Bernard Lagat at Friday night's Wanamaker Mile in Madison Square Garden. Lagat has now won the race a record 8 times.
3) 390. Number of miles in the 27th Annual Sled Dog Marathon which kicked off this weekend in Duluth, MN.
GROUP RUNS THIS WEEK
Just look for Mr. Hydro!
MONDAY 5:05am from the Dowd YMCA - 4-8 miles @ 8:30-9:30 pace.
Contact John Cantrell jc9000@gmail.com
6:00am in front of CVS in downtown Davidson; six miles at an 8+- min/mile pace. Headlamp or flashlight recommended but not required. Contact Chad Randolph at davidsonarearunningteam@gmail.com Optional cup of coffee at Summit Coffee afterward.
6:00pm from Dowd YMCA (5:25pm if you want more distance) - 6-8 miles @7:00-8:00 pace. Contact Chris Cummins chris.cummins@bankofamerica.com or Jocelyn Sikora jocelyn.m.sikora@bankofamerica.com
---------------------------------------------------- TUESDAY 5:30am McAlpine Old Bell Entrance/Sardis road "Miners Run" (wear your head lamp)
Contact Stan Austin stanstin@aol.com
5.30am from Lake Norman YMCA - 7.5 mile loop or track intervals @ 7:00-8:00 pace.
Contact Todd Mayes todd.mayes@gmail.com 6:00am in front of CVS in downtown Davidson; six miles at an 8+- min/mile pace. Headlamp or flashlight recommended but not required. Contact Chad Randolph at davidsonarearunningteam@gmail.comcup of coffee at Summit Coffee afterward.
7:10am from Christ Church on corner of Providence and Colville Roads (near water fountain) for 4.5 miles @ 8:30-9:00 pace. Contact Lauren Robbins laurobbins@gmail.com
6:00pmAll paces welcome. 7 x 800m w/ 2min jog : 10x800m with 2 min at JCSU (meet at JCSU)
6:00am in front of CVS in downtown Davidson; six miles at an 8+- min/mile pace. Headlamp or flashlight recommended but not required. Contact Chad Randolph at davidsonarearunningteam@gmail.comcup of coffee at Summit Coffee afterward. 6:00pm AG Middle School Track. Interval Workout.
Contact Shenna Kevorkian shenna1082@hotmail.com
6:30pm Charlotte Running Company, Dilworth with the Charlotte Runners Meetup Group; options to run 4, 6 or 8 miles - the 8 mile run passes the Charlotte Running Company 3 times so you just jump off when you're ready; rain or shine - wear reflective clothing or a running light; 15% off any purchases made before the run that night; maps and turn-by-turn directions can be found on the store website. Charlotte Running Company is located on East Blvd at Scott Ave., near Brixx and Outback.
5:30am from Lake Norman YMCA - 5 miles or 7.5 mile loop @ 7:00-8:00 pace. Contact Todd Mayes todd.mayes@gmail.com
6:00am from Dowd YMCA - 7-12 miles @ 7:00-10:00 pace. All paces welcome at this run as it is one of our biggest. Contact jasongholder@gmail.com or Caitlin Chrisman caitchris@gmail.com
7:10am from Christ Church on corner of Providence and Colville Roads (near water fountain) for 4.5 miles @ 8:30-9:00 pace. Contact Lauren Robbins laurobbins@gmail.com
6:00pm from Corner of Morehead St and Dilworth Road – Two loops of 3.7 mile course. @ 7:00-8:00 pace. Group meets at Dilworth Neighborhood Grill for dinner and drinks following the run.
Contact Chris Cummins chris.cummins@bankofamerica.com or Jocelyn Sikora jocelyn.m.sikora@bankofamerica.com
6:00 pm Charlotte Running Company, Dilworth. 4.5 miles at 8:00 pace and up. This is a No Runner Left Behind ™ event, so someone will run with you if you're unfamiliar with the route. Course map here. Weekly reminder if you send e-mail address to Eimear Goggin emgoggin@uncc.edu.
---------------------------------------------------- FRIDAY On your own
8:00am RUN FOR HAITI @ McAlpine ParkThe Charlotte Running Club invites members and non-members to lace up their shoes and run, while raising money for victims of the devastating earthquake in Haiti. With nearly 200 members who all share a passion for running, we know our membership can make a difference in the efforts to bring relief to a community that lost so much. The concept is simple: meet us at the main entrance to McAlpine Park at 8 am on Saturday, February 6th. Then, we'll separate into pace groups and we'll all start running. From there on out, it's just good exercise and good conversation. When you're tired, stop, tally up your miles and donate a dollar on behalf of all the club's members for every mile you've run. You can pay by cash or check, payable to the Charlotte Running Club. All proceeds will go directly to the Red Cross Relief Fund. Water and Gatorade will be provided - we can't wait to see you there!
8:30am The Carolinas Run for Haiti 3 Mile Fun Run and Shoe Donation Drive. @ TrySports in Blakeney Shopping Center $20.00.
7:00am in front of CVS in downtown Davidson; 10 miles at an 8+- min/mile pace. Contact Chad Randolph at davidsonarearunningteam@gmail.com Optional cup of coffee at Summit Coffee afterward.
8:00am Francis Beatty. Directions under Local Parks. (marathoners arriving at 7:30am for extra mileage)
Contact jasongholder@gmail.com
Tues – Groove 5 x 5:00 w 2:00 jog at 5:40-5:50 pace over hills : long hill repeats : 20x400m (start at Dowd)
Sat – Cupids Cup 5k : 10-12 miles progression starting at 6.30 pace at McMullen
Sun - 7:30am from Latta Park
-------------------------------------------------
INCUBATOR RUNS
These are new runs that we are attempting to grow. To ensure someone is there, please contact the group leader if you plan to attend.
Saturday 8am or 9am from Providence/Queens for 10-20 miles for 8.30-9min pace. Contact Jill Michaud jillfm10@hotmail.com
Monday/Wednesday/Friday 5.30am from Ballantyne Corporate Park - at 5:30AM. Contact Paul Gonzalez pgonzalez@profileproducts.com
Monday/Wednesday 6.30am or later from RFYL Stonecrest store, 6-8 miles at 8-8.30 per mile pace. Contact Amy Ayrault at: ayraultamy@yahoo.com
Southern options? We have several new members from the Ballantyne and close by areas. Please let us know your running preferences (dates, times, locations) as we want to help establish more options for you down that way.
Have a run you want to have published? Want to be the contact person for a CRC run? Email run.charlotte@gmail.com
------------------------------------------
If these runs don't work for you, there are more options. Check out the new Impromptu Runs section of our website. It's a message board where you can post your run times and find training partners!
Have a run you want to have published? Want to be the contact person for a CRC run? Email run.charlotte@gmail.com
News and Notes
Winter Flight Frozen Out.... Maybe you ran in the ice this weekend. Maybe you got real friendly with your local treadmill. But with Northeast-esque conditions here, it's a safe bet you didn't race in the Charlotte Area. The Winter Flight 8k in Salisbury was postponed until Sunday, February 21st at 2pm. The organizers are once again accepting registration and you can sign up here.
Of course, if you are already registered, your registration remains valid.
But In Charleston... A little rain didn't stop the running of the Charlie Post Classic 15k. It didn't slow down Christopher Lamperski or Alice Rogers either. Chris finished 2nd overall with a new 15k PR of 50:20. Alice was the 2nd overall female finishing in 1:01:28.
First Marathon, First Appearance on RW.com If you happen to surf over to The Runner's World Website, you'll find the above picture of Amelia Slagle on the homepage. The picture was taken just minutes after Amelia crossed the finish line of the Walt Disney WorldMarathon as the 6th place female finisher with a time of 3:03. Looks pretty good for all that effort! In an email, Amelia told us "They pulled me aside at the end of the race and asked me to sign some sheet of paper and I was so delirious I had no idea what it was for. And then they brought me in a green room to take pics!"
Dollars for Distance... With nearly 200 members, the Charlotte Running Club knows our feet can do more than just run. We can make a difference. Next Saturday, February 6th, we invite you to come lace up your running shoes with us and raise money for the earthquake relief effort in Haiti. It's a simple concept. For every mile you run, you donate a dollar to the Red Cross. We'll meet at the main entrance of McAlpine at 8am, and divide up into pace groups. From there on out, it's just good exercise and good conversation. At the end, board members of the Charlotte Running Club will collect your cash or checks and make a donation on behalf of all the club's members. You can make checks payable to The Charlotte Running Club All proceeds will go to the Red Cross. We hope to see you Saturday morning!
It's Finally Official...
The Charlotte Running Club is a USA Track and Field Member Club.
The distinction allows us to enter USATF events as a team. Also, if you plan on registering as a USATF member or already are a member, make sure you let them know you are also a member of our team.
Thanks to Ben Hovis for signing us up
Guinness at 10am?! (sure got my attention!)
Following a longstanding (OK, 2 year) tradition, the UNC Charlotte Homecoming 5k on February 20th will be followed by an R&R session involving two big pots of chili (veggievore and carnivore), and a slightly disreputable drink (copyright an Irish Bar in Savannah) called a Guinness Blast. People demanding higher standards are respectfully requested to "save their breath to cool their porridge"; everyone else is welcome if you please let our webmaster Eimear know
We need your help!...
The Blue Ridge Relay has asked us to provide two course volunteers for this fall's race. The volunteers would have some sort of role on the course, making sure the 211 mile relay goes off without a hitch. If you are available September 17-18 (note: date moved back one weekend), interested and/or want more information, please contact Ben Hovis at: ben.hovis@providenceday.org
Advice From an Expert...
Mark Hadley who is a club friend and father of the speedy Alana Hadley has resumed his website and blog. Mark has a wealth of coaching knowledge that is firmly grounded in the principles and ideas of some of the best running minds. His website, http://maximumperformancerunning.com has two excellent PDF documents that define his coaching approach in more detail. They are scientific reads, so it might take a few reads for the material to sink it. From the website, you can go to his blog or use the link below to go directly to it: http://maximumperformancerunning.blogspot.com. Mark is a huge fan of our sport so definitely leave comments on the blog and ask him questions to further understand and challenge the material. Thank you Mark for making all of this available to us.
Megan's Health Help
Smart Vending
If you happen to find yourself stuck at work, at an appointment, or waiting in line for life’s daily obligations, you may fall into the “I forgot to bring a snack, and I’m STARVING!” trap. Often time this leads to a quick trip to the closest vending machine. Your best bet is to always have a healthy snack on hand, but if you forgot or something got in your way, here are your worst and best options at the vending machine!
Top 5 WORST vending machine options:
5. Skittles (250 calories, 2.5g sat fat) - Although they are not extremely high in calories, there is absolutely no nutritional value. Also, the skittles have 2.5g of unhealthy fats. These are just empty calories that will leave you still hungry and with low-energy.
4. Doritos (250 calories, 13g fat) - Again, not high in calories, but loaded with fat. These processed cheese chips are not worth it!
3. Pop-Tarts-Frosted Strawberry (420 calories, 10g fat, 40g sugar)-This item speaks for itself. There is more sugar in this product then some people need in a day. This will provided you with very little energy and cause fatigue later in the day.
2. Austin Cheese Crackers With Cheddar Cheese (210 calories, 4g trans fats)-These crackers may seem like a great choice, but they actually contain an immense amount of trans fats. These fats even strip your body of healthy cholesterol.
1. Drake’s Apple Fruit Pie (440 calories, 27g fat, 7g sat fat, 8g trans fat) - Terrible! You can get a healthy 400 calories so many other ways. The unhealthy fats in this product are unbelievable.
Top 5 BEST vending machine options:
5. Quaker Chewy Low-fat granola bar (110 calories, 2g fat) - Low calorie with little fat. This is great when you are in the mood for something sweet.
4. Smart Food Reduced Fat Popcorn (120 calories, 1g fiber) - This portion controlled little bag actually provides a healthy gram of fiber and will not set you back during the day.
3. Snyder’s of Hanover Mini Pretzels (110 calories, 0g fat, 0g sat fat)-Low in calories, satisfying crunchy snack. A great way to get from one meal to the other.
2. Baked Lays (210 calories, 4g fiber) - Great source of fiber to keep you full before your next meal. Make sure they are the BAKED version!
1. Planters Sunflower Kernels (160 calories, 4g fiber) - Great way to settle the hungry stomach and pass the time. These little kernels take some time to eat and fill you with 4g of fiber. Just stick to one serving!
If you have questions on any other options in vending machines near you, please feel free to ask!
Megan Hovis is a registered dietician and a certified personal trainer for Upgrade Lifestyle, Inc. Upgrade Lifestyle educates, motivates and empowers individuals, families, corporations and small businesses on how to live a healthy lifestyle through custom-designed fitness, nutrition and lifestyle coaching programs. Megan holds a PR of 2:37 in the marathon.
Running Stronger
Trigger Points and the Tensor Fascia Lata
In this weekʼs newsletter I would like to address a region that I commonly treat with runners who have
pain in the lateral knee, hip and glute. Often times I am doing manual work to trigger points and
giving patients home work with a lacrosse ball or a Tiger Tail (version of the Stick) to address this
problem.
What is a trigger point? According to Claire Davies NCTMB, a trigger point is “a highly irritable
localized spot of exquisite tenderness in a nodule in a palpable taut band of muscle tissue.” They are
extremely tender to palpation (touch) and can be the site of pain that is felt in other regions of the
body. This explains why you can press on a trigger point and feel the pain elsewhere. This is called
referred pain.
Do to the nature of their sport, runnerʼs are prone to developing trigger points in the Tensor Fascia
Lata (TFL), or the lateral pelvic region just above the hip bone (greater trochanter). These trigger
points can refer pain to the lateral knee (Iliotibial Band) or the front of the hip.
The function of the TFL is to pull the hip forward, bend the knee and turn the leg inward. It also helps
stabilize the pelvis and knees during running and walking. In runners the TFL is usually highly
developed.
To find the TFL place your fingers in front of the hip bone and shift your weight onto that leg. You
should feel the TFL tighten. This is where you will place a lacrosse ball. From there, lean your body
sideways into a wall so that you compress the lacrosse ball into the TFL. You may rock your body
forward and backward as you compress the tissues in this region.
If you find a sore spot then hold that position for 30 seconds. The constant pressure of your
bodyweight on the lacrosse ball should turn off the trigger point and dissipate the soreness. Try this
technique 3-5x per week before and after running and see if you notice a difference in your hip
mobility. Good luck!
Mark Kane holds a Master of Science degree in Physical Therapy. He is certified by the National Strength and Conditioning Association as a strength and conditioning specialist (CSCS) and personal trainer (CPT). Additionally, Mark is a Functional Movement Screen (FMS) Certified Specialist and certified by the Titleist Performance Institute. He is the owner of Kane Training in Charlotte.
The Charlotte Running Club invites members and non-members to lace up their shoes and run while raising money for the victims of this month's devastating earthquake in Haiti. With nearly 200 members who all share a passion for running, we know our membership can make a difference in the efforts to bring relief to a community that lost so much.
The concept of this run is simple. Meet us at the main entrance to McAlpine Park at 8 am on Saturday, Febraury, 6th. Then, we'll separate into pace groups and we'll all start running. When, you're tired, stop, tally up your miles and we'll collect a dollar for every mile you've run. You can pay by cash or check. All procedes will go directly to the Red Cross Relief Fund.
Water and gatorade will be provided! We can't wait to see you there!
2) 30. Approximate number of top 100 finishers who are believed to have cheated in the Xiamen Marathon. Read all about it here.
3) 7. Number of figures apparently in Jenny Barringer's contract with New Balance.
4) 10. Number of sub 2:07 marathons run by Haile Gebrselassie of Ethiopia. He won the Dubia Marathon this weekend in 2:06:59. His goal was to break his own world record 2:03:59 but was said to be suffering from a sore back.
GROUP RUNS THIS WEEK
Just look for Mr. Hydro!
MONDAY 5:05am from the Dowd YMCA - 4-8 miles @ 8:30-9:30 pace.
Contact John Cantrell jc9000@gmail.com
6:00am in front of CVS in downtown Davidson; six miles at an 8+- min/mile pace. Headlamp or flashlight recommended but not required. Contact Chad Randolph at davidsonarearunningteam@gmail.com Optional cup of coffee at Summit Coffee afterward.
6:00pm from Dowd YMCA (5:25pm if you want more distance) - 6-8 miles @7:00-8:00 pace. Contact Chris Cummins chris.cummins@bankofamerica.com or Jocelyn Sikora jocelyn.m.sikora@bankofamerica.com
6:00pm from Dowd YMCA - 4-7 miles @ 9+ min pace.
Contact Ashley Sherry ashley.sherry@lgapr.com
---------------------------------------------------- TUESDAY 5:30am McAlphine Old Bell Entrance/Sardis road "Miners Run" (wear your head lamp)
Contact Stan Austin stanstin@aol.com
5.30am from Lake Norman YMCA - 7.5 mile loop or track intervals @ 7:00-8:00 pace.
Contact Todd Mayes todd.mayes@gmail.com
6:00am in front of CVS in downtown Davidson; six miles at an 8+- min/mile pace. Headlamp or flashlight recommended but not required. Contact Chad Randolph at davidsonarearunningteam@gmail.com Optional cup of coffee at Summit Coffee afterward.
7:10am from Christ Church on corner of Providence and Colville Roads (near water fountain) for 4.8 miles @ 8:30-9:00 pace. Contact Lauren Robbins laurobbins@gmail.com
6:00pm from Dowd Y back porch All paces welcome. 10-2-1-1 min with half jog at Freedom Park (meet at Dowd)
Contact Aaron Linz amlinz@yahoo.com or Caitlin Chrisman caitchris@gmail.com
6:00pm AG Middle School Track. Interval Workout.
Contact Shenna Kevorkian shenna1082@hotmail.com
6:30pm Charlotte Running Company, Dilworth with the Charlotte Runners Meetup Group; options to run 4, 6 or 8 miles - the 8 mile run passes the Charlotte Running Company 3 times so you just jump off when you're ready; rain or shine - wear reflective clothing or a running light; 15% off any purchases made before the run that night; maps and turn-by-turn directions can be found on the store website. Charlotte Running Company is located on East Blvd at Scott Ave., near Brixx and Outback.
5:30am from Lake Norman YMCA - 5 miles or 7.5 mile loop @ 7:00-8:00 pace. Contact Todd Mayes todd.mayes@gmail.com
6:00am from Dowd YMCA - 7-12 miles @ 7:00-10:00 pace. All paces welcome at this run as it is one of our biggest. Contact jasongholder@gmail.com or Caitlin Chrisman caitchris@gmail.com
7:10am from Christ Church on corner of Providence and Colville Roads (near water fountain) for 4.8 miles @ 8:30-9:00 pace. Contact Lauren Robbins laurobbins@gmail.com
6:00pm from Corner of Morehead St and Dilworth Road – Two loops of 3.7 mile course. @ 7:00-8:00 pace. Group meets at Dilworth Neighborhood Grill for dinner and drinks following the run. Contact Chris Cummins chris.cummins@bankofamerica.com or Jocelyn Sikora jocelyn.m.sikora@bankofamerica.com
6:00 pm Charlotte Running Company, Dilworth. 4.5 miles at 8:00 pace and up. This is a No Runner Left Behind ™ event, so someone will run with you if you're unfamiliar with the route. Course map here. Weekly reminder if you send e-mail address to Eimear Goggin emgoggin@uncc.edu.
---------------------------------------------------- FRIDAY On your own
10:00am from McAlpine Main Entrance – 5-7 miles @9:00 pace.
Contact Jennifer Decurtins jdecurtins@gmail.com
7:00am from Arboretum Cinemas heading to McMullen on 51. McMullen on 51 at 7:30am 30 min wu/wd. 10 mile tempo in McMullen at 6.00 pace Contact Aaron Linz amlinz@yahoo.com
7:00am in front of CVS in downtown Davidson; 10 miles at an 8+- min/mile pace. Contact Chad Randolph at davidsonarearunningteam@gmail.com Optional cup of coffee at Summit Coffee afterward.
8:00am Francis Beatty. Directions under Local Parks. (marathoners arriving at 7:00am and 7:30am for extra mileage)
Contact jasongholder@gmail.com
Tues – 7 x 800m w/ 2min jog : 10x800m with 2 min at JCSU (meet at JCSU)
Sat – 50 min Tempo, 7m @ AT, 1m jog : 1m@HM, 1m jog, 1m @ 10k (McAlpine old Bell)
Sun – TBD between - 7:30am White Water Center or Uwharrie (road trip if interest)
Week of Feb 8
Tues – Groove 5 x 5:00 w 2:00 jog at 5:40-5:50 pace over hills : long hill repeats : 20x400m (start at Dowd)
Sat – Cupids Cup 5k : 10-12 miles progression starting at 6.30 pace at McMullen
Sun - 7:30am from Latta Park
-------------------------------------------------
INCUBATOR RUNS
These are new runs that we are attempting to grow. To ensure someone is there, please contact the group leader if you plan to attend.
Saturday 8am or 9am from Providence/Queens for 10-20 miles for 8.30-9min pace. Contact Jill Michaud jillfm10@hotmail.com
Monday/Wednesday/Friday 5.30am from Ballantyne Corporate Park - at 5:30AM. Contact Paul Gonzalez pgonzalez@profileproducts.com
Monday/Wednesday 6.30am or later from RFYL Stonecrest store, 6-8 miles at 8-8.30 per mile pace. Contact Amy Ayrault at: ayraultamy@yahoo.com
Southern options? We have several new members from the Ballantyne and close by areas. Please let us know your running preferences (dates, times, locations) as we want to help establish more options for you down that way.
Have a run you want to have published? Want to be the contact person for a CRC run? Email run.charlotte@gmail.com
If these runs don't work for you, there are more options. Check out the new Impromptu Runs section of our website. It's a message board where you can post your run times and find training partners!
Have a run you want to have published? Want to be the contact person for a CRC run? Email run.charlotte@gmail.com
News and Notes
Braving a Variety of Distances on the Wet, Slippery, Treacherous Trails...
The Charlotte Running Company Trail Run at the White Water Center offers a 3.8, 8.2 and 13 mile run. Our runners shyed away from the 3.8, but made a real splash in the puddles during the other races.
CRC members took victory in both the men's and women's category of the 8.2 race. On the men's side, it was Keith Mrochek breaking the proverbial tape in 1:03:08. On the women's side, Jocelyn Sikora cruised to victory with a time of 1:06:28 (4th place overall).
The 13 mile event featured even more club members, and more winners. Lat Purser won the men's race with a time of 1:23:25. Colleen Angstadt won the women's race in 1:42:13.
Also taking top spots were Chris Cummins (third overall in the men's race) with a time of 1:29:32. In the next group was Michael Smith clocking in at 1:42:19. Kasey Perkins wasn't far behind, placing 30th overall in 1:49:45 and beating most men in the field. She was one spot in front of Theoden Janes who was 31st, racing in at a time of 1:50:34. Kirk Marino finished 62nd, blazing through the rocks and the mud in 2:29:16.
The new Fleet Feet has opened in Huntersville, and we hear business is booming. If you are in the area of Birkdale Village, stop in. You may catch club members Todd Mayes or Jason Cook hard at work.
A New Chapter for a Local Running Star...
2003 Myers Park High School and 2007 NC State Grad, Julia Lucas has not had her contract renewed by Reebok Running. Her husband, Olympian Ian Dobson, was dropped by Nike. You can read a candid recap in the couple's blog.
On a Non-Running Note...
It's hard not to follow the tragedy that hit Haiti last week. But, the account of a local journalist and area-runner has been vivid, engaging and has truly captured the gamut of emotions that are currently present in a nation brought to its knees by a devastating earthquake. The Charlotte Observer sent Franco Ordonez to Haiti and if you have not read the pieces his trip generated, take some time to look at them here.
Guinness at 10am?! (sure got my attention!)
Following a longstanding (OK, 2 year) tradition, the UNC Charlotte Homecoming 5k on February 20th will be followed by an R&R session involving two big pots of chili (veggievore and carnivore), and a slightly disreputable drink (copyright an Irish Bar in Savannah) called a Guinness Blast. People demanding higher standards are respectfully requested to "save their breath to cool their porridge"; everyone else is welcome if you please let our webmaster Eimear know
We need your help!...
The Blue Ridge Relay has asked us to provide two course volunteers for this fall's race. The volunteers would have some sort of role on the course, making sure the 211 mile relay goes off without a hitch. If you are available September 17-18 (note: date moved back one weekend), interested and/or want more information, please contact Ben Hovis at: ben.hovis@providenceday.org
Advice From an Expert...
Mark Hadley who is a club friend and father of the speedy Alana Hadley has resumed his website and blog. Mark has a wealth of coaching knowledge that is firmly grounded in the principles and ideas of some of the best running minds. His website, http://maximumperformancerunning.com has two excellent PDF documents that define his coaching approach in more detail. They are scientific reads, so it might take a few reads for the material to sink it. From the website, you can go to his blog or use the link below to go directly to it: http://maximumperformancerunning.blogspot.com. Mark is a huge fan of our sport so definitely leave comments on the blog and ask him questions to further understand and challenge the material. Thank you Mark for making all of this available to us.
Megan's Health Help
Top Ten Weight Maintenance Tips
10. Don’t Diet!
9. Write it down. Keep yourself accountable for what goes into your body
8. Frontload your calories
7. Eat your favorite foods (in moderation)
6. Avoid temptations (don’t keep it in the house)
5. Eat S-L-O-W-L-Y
4. Keep a list of non-food activities (when boredom or stress occurs)
3. Make a realistic eating plan
2. Schedule your exercise as if it were your job
1. Think Fit and Healthy (Not just pounds lost)
How much do you need?
A rough rule is to multiply your wt in lbs by 12
Add in activity by using the activity conversion chart (link below) and figuring the added calories burned though exercise
Approximately 60% kcals from Carbs, 15% from Pro and 25% kcal from fat
Eat Breakfast (high quality mix of complex carbs and protein)
Eat a brown bag lunch
Snack between meals (eat every 2-3 hours)
Have a pre and post workout snack (200 calories):
1 handful. Pretzels w/ 1 T Peanut Butter
2 low-fat string cheeses, 1 banana
Apple with 2 slices low-fat cheese
8oz low-fat chocolate milk, 4 graham crackers
½ bagel with peanut butter
Cliff bar, 8oz Gatorade
1 8oz yogurt, ½ cup granola
½ turkey sandwich, 8oz Gatorade
Weight Loss Goals
A weight loss goal that is safe is .5-1.5 lbs/wk.
Losing wt too quickly may make you feel weak and may decrease your performance ability during workouts and competition.
Fast weight loss may cause you to lose muscle along with fat. Doing resistance training 3 times/wk may limit your loss of muscle as you lose fat.
Check with your coach or trainer if you have questions about your workouts.
Athletes and Weight Loss
Continue to eat a variety of foods
Do not stop eating food from any of the major food groups
Do not skip meals
Eat regular meals and snack before and after workouts to ensure that you have enough energy and recovery
**Remember that the number on the scale is not as important as the composition and health of your body. Being “skinny fat” is not going to make you a better runner. Keep up with weight bearing activities (strength training, core work etc), and eat a healthy, balanced meal plan for best results!**
(Good site for exercise ideas, nutrition tips, as well as calorie counters)
Megan Hovis is a registered dietician and a certified personal trainer for Upgrade Lifestyle, Inc. Upgrade Lifestyle educates, motivates and empowers individuals, families, corporations and small businesses on how to live a healthy lifestyle through custom-designed fitness, nutrition and lifestyle coaching programs. Megan holds a PR of 2:37 in the marathon.
2) 1:09:41. Time run by Shalane Flanagan in her first ever half-marathon in Houston this weekend. It is a course record.
3) 87. Pounds of meat sauce made by Corbett Thomason for last Friday's Charlotte Running Club pasta dinner. (Ok, I made that up, but it was a lot...and it was awesome!)
4) $20,000. Prize for winning March's New York City Half-Marathon. That makes it the largest non-marathon purse for any road race in the United States.
6:00 pm from Dowd YMCA - 4-7 miles @ 9+ min pace.
Contact Ashley Sherry ashley.sherry@lgapr.com
---------------------------------------------------- TUESDAY 5:30 am McAlpine Old Bell Entrance/Sardis road "Miners Run" (wear your head lamp)Contact Stan Austin stanstin@aol.
5.30am from Lake Norman YMCA - 7.5 mile loop or track intervals @ 7:00-8:00 pace.
Contact Todd Mayes todd.mayes@gmail.com
7:10 am from Christ Church on corner of Providence and Colville Roads (near water fountain) for 4.8 miles @ 8:30-9:00 pace. Contact Lauren Robbins laurobbins@gmail.com
6:00pm from Dowd Y back porch All paces welcome.
3 x 8 minutes interval workout in the cemetery 2-3 mile warm-up/warm down
6:00 am from Dowd YMCA – 8-10 miles @ 7:45-8:15 pace.
Contact Jackie Savage Jackie.Savage@cbre.com
6:00 pm AG Middle School Track. Interval Workout. Contact Shenna Kevorkian shenna1082@hotmail.com
6:30 pmCharlotte Running Company, Dilworth with the Charlotte Runners Meetup Group; options to run 4, 6 or 8 miles - the 8 mile run passes the Charlotte Running Company 3 times so you just jump off when you're ready; rain or shine - wear reflective clothing or a running light; 15% off any purchases made before the run that night; maps and turn-by-turn directions can be found on the store website. Charlotte Running Company is located on East Blvd at Scott Ave., near Brixx and Outback.
5:30 am from Lake Norman YMCA - 5 miles or 7.5 mile loop @ 7:00-8:00 pace. Contact Todd Mayes todd.mayes@gmail.com
6:00 am from Dowd YMCA - 7-12 miles @ 7:00-10:00 pace. All paces welcome at this run as it is one of our biggest. Contact jasongholder@gmail.com or Caitlin Chrisman caitchris@gmail.com
7:10 am from Christ Church on corner of Providence and Colville Roads (near water fountain) for 4.8 miles @ 8:30-9:00 pace.
Contact Lauren Robbins laurobbins@gmail.com
9:30am from Dowd Y back porch – “Not Desperate Housewives Run”.
A couple of ladies typically do a mid distance run from the Dowd Thursdays around 9:30am - the housewives run. If there are any fellow waffle slinger, diaper changer, housekeeper, medical administrator, education director, social coordinator girls or guys out there who want to come run with us, feel free! Please email if you intend to come so we can look for you! Rebecca Thomason runnergirl@carolina.rr.com
6:00 pm from Corner of Morehead St and Dilworth Road – Two loops of 3.7 mile course. All paces welcome. Group meets at Dilworth Neighborhood Grill for dinner and drinks following the run. Contact Chris Cummins chris.cummins@bankofamerica.com or Jocelyn Sikora jocelyn.m.sikora@bankofamerica.com
6:00 pm Charlotte Running Company, Dilworth. 4.5 miles at 8:00 pace and up. This is a No Runner Left Behind ™ event, so someone will run with you if you're unfamiliar with the route. Course map here. Weekly reminder if you send e-mail address to Eimear Goggin emgoggin@uncc.edu.
---------------------------------------------------- FRIDAY On your own
10:00 am from McAlpine Main Entrance – 5-7 miles @9:00 pace.
Contact Jennifer Decurtins jdecurtins@gmail.com
7:00am 2 mile warm up, 6 miles @ 5:50 pace, 1 mile jog, 1 mile as fast as poss to finish- could be a tear up if we are all still together! Contact Paul Mainwaring at mainersusa@yahoo.com
SUNDAY 7:30 am Long Run Anne Springs Close Greenway. Direction under Local Parks $2 entry fee for the park. Questions contact jasongholder@gmail.com
---------------------------------------------------
Paul Gonzalez is interested in leading a run group from Ballantyne Corporate Park on Mondays, Wednesdays and Fridays at 5:30AM. Do you know if any runners live in this area and are interested? Contact Paul at: pgonzalez@profileproducts.com
Amy Ayrault is interested in leading a run group from the RFYL Stonecrest store on Monday and Wednesday; the time is flexible, but no earlier than 6.30am; 6-8 miles at 8-8.30 per mile pace. Contact Amy at: ayraultamy@yahoo.com
Southern options? We have several new members from the Ballantyne and close by areas. Please let us know your running preferences (dates, times, locations) as we want to help establish more options for you down that way.
If these runs don't work for you, there are more options. Check out the new Impromptu Runs section of our website. It's a message board where you can post your run times and find training partners!
Have a run you want to have published? Want to be the contact person for a CRC run? Email run.charlotte@gmail.com
News and Notes
Editor's Note: It was a slow week in the running community, so apologies for the lack of news. We're all looking forward to the season getting underway in earnest in the next couple of weeks. Until then, please take note of some of the new runs we have to offer. And, as always, if you have any news or notes you would us to publish, please pass them along to run.charlotte@gmail.com-- JH
A Big Thanks...
If you made it out to the monthly Charlotte Running Club pasta party Friday night, you know what a great time it was. Delicious food and great company! If you didn't make it out, we hope to see you next time. A special thanks to everyone who contributed to this successful event. Thank you to the CRC Social Committee for organizing it. And most importantly, thank you to Corbett and Rebecca Thomason for opening up their homes to an army of hungry runners!
Matt Jaskot is attacked by children with light sabers at the CRC pasta dinner.
A Half on the Coast...
It's a good time of year to get away to Charleston and that's just what three CRC runners did. They traveled to the South Carolina coast for the Riverfront Race Festival Half Marathon. Carrying the CRC torch was Stan Austin finishing 19th overall with a tme of 1:31:19. Stan's wife, Jinnie Austin ran a 1:55:17 and Scott Helms nearly set a PR finishing in 2:01:21. Scott says it was his first time running negative splits in a long distance race. Congrats to all three runners!
Following a longstanding (OK, 2 year) tradition, the UNC Charlotte Homecoming 5k on February 20th will be followed by an R&R session involving two big pots of chili (veggievore and carnivore), and a slightly disreputable drink (copyright an Irish Bar in Savannah) called a Guinness Blast. People demanding higher standards are respectfully requested to "save their breath to cool their porridge"; everyone else is welcome if you please let our webmaster Eimear know
The Charlotte Running Club has a special club entry rate of $50 for the first ever Columbia Half Marathonin Columbia, SC on February 27. If you are interested in running this event, do not register online. Instead please contact Aaron Linz at amlinz@yahoo.com . We are also looking to carpool or potentially get some form of transportation to help get folks to/from Columbia that morning. We have some contacts in Columbia that most likely can get our packets on Friday so all we need to do is show up for the race.
We are also coordinating multiple relay teams for the Alston & Bird LLP Corporate Cup Half Marathonhere in Charlotte on March 6th . We have nearly 10 runners already interested in participating on relay teams and we encourage as many as we can get. Our goal is to completely dominate this category for the race. Our social committee is planning a club awards ceremony/party later that day so look for more details to come on the event.
If you are interested in participating in the relay, please contact Billy Shue at: billy.shue@wachovia.com
Billy will work with you to assign you to a team and to submit registration as a team. If you have friends in mind you want to be paired with, please let Billy know. Relay distances are 5k, 5 miles, 5 miles in that order on the course.
QT With Some Experts...
The Dowd YMCA will hold a running expo on Saturday January 23rd from 10am-2pm, featuring Dr. Bill Pierce from Furman University who will present his "Run Less Run Faster" training program. Other professionals from the local running/endurance training community will present topics of interest to runners and endurance athletes:
Becky Mestas from Run for Your Life "Running shoe and gear selection" Diane Lancaster, Siskey YMCA Dietitian, "Nutritional Concerns for Runners and Endurance Athletes" Josh Kollmann, Carolina Sports Clinic "Injury Prevention for Runners" Mark Kane, Kane Personal Training "Strength and Conditioning for Runners".
The expo is designed for runners at all levels and is free for Charlotte YMCA members. Non-YMCA members can also attend if space permit. Members can email dowdyrunning@gmail.com with questions or check out the website. Time will also be set aside for participants to network with each other and exchange ideas, or meet some new running buddies.
We need your help!...
The Blue Ridge Relay has asked us to provide two course volunteers for this fall's race. The volunteers would have some sort of role on the course, making sure the 211 mile relay goes off without a hitch. If you are available September 17-18 (note: date moved back one weekend), interested and/or want more information, please contact Ben Hovis at: ben.hovis@providenceday.org
Advice From an Expert...
Mark Hadley who is a club friend and father of the speedy Alana Hadley has resumed his website and blog. Mark has a wealth of coaching knowledge that is firmly grounded in the principles and ideas of some of the best running minds. His website, http://maximumperformancerunning.com has two excellent PDF documents that define his coaching approach in more detail. They are scientific reads, so it might take a few reads for the material to sink it. From the website, you can go to his blog or use the link below to go directly to it: http://maximumperformancerunning.blogspot.com. Mark is a huge fan of our sport so definitely leave comments on the blog and ask him questions to further understand and challenge the material. Thank you Mark for making all of this available to us.
Megan's Health Help
Get some ZZZZZZZZZZZZZZ’s to better your nutrition!
Yes, this is a nutrition article and YES it has to do with sleep. Many people are not aware how much sleep can affect your nutrition. Studies have shown that not getting enough sleep can lead to poor choices in food options. You seem to eat less sugary drinks and snacks and stay away from caffeinated beverages much better when you have a full nights rest. Also, you actually have higher levels of ghrelin (a chemical hunger signal from the stomach) and lower circulating leptin (a chemical satiety signal from the body's fat cells), which together increase appetite when you lack sleep. So how do you improve this????
Get 7-8 hours of sleep a night
Start the “going to bed” process earlier than normal (turn off the TV and internet)
Exercise regularly (but not within 2 hours before bed)
Don’t eat a huge meal before bed that will disrupt sleep patterns
If you feel hungry before bed, opt for a small bowl of oatmeal or a glass of skim milk
Prepare for your morning the night before (lay out running gear, iron work clothes, and pack your lunch) so you have more time to sleep in the a.m.
Listen to your body- if it feels tired…give it SLEEP!
Megan Hovis is a registered dietician and a certified personal trainer for Upgrade Lifestyle, Inc. Upgrade Lifestyle educates, motivates and empowers individuals, families, corporations and small businesses on how to live a healthy lifestyle through custom-designed fitness, nutrition and lifestyle coaching programs. Megan holds a PR of 2:37 in the marathon.
6:00 pm from Dowd YMCA - 4-7 miles @ 9+ min pace.
Contact Ashley Sherry ashley.sherry@lgapr.com
---------------------------------------------------- TUESDAY 5:30 am McAlpine Old Bell Entrance/Sardis road "Miners Run" (wear your head lamp)Contact Stan Austin stanstin@aol.com
5.30am from Lake Norman YMCA - 7.5 mile loop or track intervals @ 7:00-8:00 pace.
Contact Todd Mayes todd.mayes@gmail.com
7:10 am from Christ Church on corner of Providence and Colville Roads (near water fountain) for 4.5 miles @ 8:30-9:00 pace. Contact Lauren Robbins laurobbins@gmail.com
6:00 pm from JCSU track - 6-10 miles track workout. All paces welcome.
Pick either:
6:00 am from Dowd YMCA – 8-10 miles @ 7:45-8:15 pace.
Contact Jackie Savage Jackie.Savage@cbre.com
6:00 pm AG Middle School Track. Interval Workout. Contact Shenna Kevorkian shenna1082@hotmail.com 6:30 pmCharlotte Running Company, Dilworth with the Charlotte Runners Meetup Group; options to run 4, 6 or 8 miles - the 8 mile run passes the Charlotte Running Company 3 times so you just jump off when you're ready; rain or shine - wear reflective clothing or a running light; 15% off any purchases made before the run that night; maps and turn-by-turn directions can be found on the store website. Charlotte Running Company is located on East Blvd at Scott Ave., near Brixx and Outback.
5:30 am from Lake Norman YMCA - 5 miles or 7.5 mile loop @ 7:00-8:00 pace. Contact Todd Mayes todd.mayes@gmail.com
6:00 am from Dowd YMCA - 7-12 miles @ 7:00-10:00 pace. All paces welcome at this run as it is one of our biggest. Contact jasongholder@gmail.com or Caitlin Chrisman caitchris@gmail.com
7:00 am from Starbucks on Rea Read next to Trader Joes (McMullen Creek) – 5-8 miles @7:00-8:00 pace.
Contact Bo Jordan bo@bojordan.com
7:10 am from Christ Church on corner of Providence and Colville Roads (near water fountain) for 4.5 miles @ 8:30-9:00 pace.
Contact Lauren Robbins laurobbins@gmail.com
6:00 pm from Corner of Morehead St and Dilworth Road – Two loops of 3.7 mile course. All paces welcome. Group meets at Dilworth Neighborhood Grill for dinner and drinks following the run. Contact Chris Cummins chris.cummins@bankofamerica.com or Jocelyn Sikora jocelyn.m.sikora@bankofamerica.com
6:00 pm Charlotte Running Company, Dilworth. 4.5 miles at 8:00 pace and up. This is a No Runner Left Behind ™ event, so someone will run with you if you're unfamiliar with the route. Course map here. Weekly reminder if you send e-mail address to Eimear Goggin emgoggin@uncc.edu.
---------------------------------------------------- FRIDAY On your own
SUNDAY 7:30 am Long Run Anne Springs Close Greenway. Direction under Local Parks $2 entry fee for the park. Questions contact jasongholder@gmail.com
---------------------------------------------------
Paul Gonzalez is interested in leading a run group from Ballantyne Corporate Park on Mondays, Wednesdays and Fridays at 5:30AM. Do you know if any runners live in this area and are interested? Contact Paul at: pgonzalez@profileproducts.com
Amy Ayrault is interested in leading a run group from the RFYL Stonecrest store on Monday and Wednesday; the time is flexible, but no earlier than 6.30am; 6-8 miles at 8-8.30 per mile pace. Contact Amy at: ayraultamy@yahoo.com
Southern options? We have several new members from the Ballantyne and close by areas. Please let us know your running preferences (dates, times, locations) as we want to help establish more options for you down that way.
If these runs don't work for you, there are more options. Check out the new Impromptu Runs section of our website. It's a message board where you can post your run times and find training partners!
Have a run you want to have published? Want to be the contact person for a CRC run? Email run.charlotte@gmail.com
News and Notes
What Runners Eat Best...
You are cordially invited to the Charlotte Running Club pasta party at Rebecca Thomason's house (2120 Dilworth Road East). Join us Friday, January 15th at 7pm for oodles of noodles! Bring yourself, a friend and a beverage of your choice. If you want to contribute a food item, email Rebecca at runnergirl@carolina.rr.com. Extremely laid back, low key and no frills. Come slurp up noodles and have a laugh or 100.
2010's First Marathon...
Well at least, it was a first for members of the CRC and we certainly have started off with a BANG!
The Walt Disney World Marathon went off at 5:40am Sunday morning. Just before 8:27am, Mike Beigay crossed the finish line. Mike ran a 2:46:51, a PR and completed the second half FOUR MINUTES faster than the first! Talk about negative splits!
The same can be said for Amelia Slagle. Amelia was competing in her first marathon, and what an incredible debut. The former UNCC runner finished as the 6th overall female with a time of 3:03:47! Amelia also ran FOUR MINUTES faster in her second half of the marathon. Very impressive performances, Mike and Amelia!
Mo Campbell, Michelle Hazelton, Thomas Eggar, Matt Jaskot and Aaron Linz
The bitter cold temperatures get easier to bear the longer you run. That's why six CRC members put their toes on the line at the Salem Lakeshore Frosty 50k on Saturday morning.
Thomas Eggar was 5th place overall, completing the 31 miles in 3:42:35. Not far behind was ultrarunning virgin Aaron Linz running a 3:48:12 to finish 7th. Matt Jaskot rounded out the top ten with a 3:55:46. Following Matt was Ping Hu, who travelled the trails in 4:03:13.
Michelle Hazelton was the second overall female running a 4:08:59. The next CRC runner was ultrarunning veteran Chad Randolph in 4:22:27. And our other female finisher was Jill Michaud running a 5:16:59.
Congratulations runners! This was certainly no easy task!
Bill Shires! Bill won the McLeod Health and Fitness Festival Half Marathon in Florence, SC this weekend. His winning time, 1:17:21! We're still looking for pictures! Congratulations Bill! Complete Results Here.
You could find another big group of CRC runners at the Little River Trail Run 10 miler in Durham on Saturday. You could also find another CRC winner! Megan Hovis won the women's race with a time of 1:17:08 on the treacherous trails. Despite twisting an ankle pretty badly, her husband Ben Hovis was 5th overall and 2nd in the Men's 30-39 division with a time of 1:08:06. Todd Patterson was 26th overall with a time of 1:20:17. Boriana Bakaltcheva wasn't far behind, finishing 31st overall and 1st in the women's 20-29 age group with a time of 1:21:29. Shenna Kevorkian was second in that age group, placing 37th overall in 1:22:32. Great runs by everyone! Complete Results Here
The Charlotte Running Club has a special club entry rate of $50 for the first ever Columbia Half Marathonin Columbia, SC on February 27. If you are interested in running this event, do not register online. Instead please contact Aaron Linz at amlinz@yahoo.com . We are also looking to carpool or potentially get some form of transportation to help get folks to/from Columbia that morning. We have some contacts in Columbia that most likely can get our packets on Friday so all we need to do is show up for the race.
We are also coordinating multiple relay teams for the Alston & Bird LLP Corporate Cup Half Marathonhere in Charlotte on March 6th . We have nearly 10 runners already interested in participating on relay teams and we encourage as many as we can get. Our goal is to completely dominate this category for the race. Our social committee is planning a club awards ceremony/party later that day so look for more details to come on the event.
If you are interested in participating in the relay, please contact Billy Shue at: billy.shue@wachovia.com
Billy will work with you to assign you to a team and to submit registration as a team. If you have friends in mind you want to be paired with, please let Billy know. Relay distances are 5k, 5 miles, 5 miles in that order on the course.
QT With Some Experts...
The Dowd YMCA will hold a running expo on Saturday January 23rd from 10am-2pm, featuring Dr. Bill Pierce from Furman University who will present his "Run Less Run Faster" training program. Other professionals from the local running/endurance training community will present topics of interest to runners and endurance athletes:
Becky Mestas from Run for Your Life "Running shoe and gear selection" Diane Lancaster, Siskey YMCA Dietitian, "Nutritional Concerns for Runners and Endurance Athletes" Josh Kollmann, Carolina Sports Clinic "Injury Prevention for Runners" Mark Kane, Kane Personal Training "Strength and Conditioning for Runners".
The expo is designed for runners at all levels and is free for Charlotte YMCA members. Non-YMCA members can also attend if space permit. Members can email dowdyrunning@gmail.com with questions or check out the website. Time will also be set aside for participants to network with each other and exchange ideas, or meet some new running buddies.
We need your help!...
The Blue Ridge Relay has asked us to provide two course volunteers for this fall's race. The volunteers would have some sort of role on the course, making sure the 211 mile relay goes off without a hitch. If you are available September 17-18 (note: date moved back one weekend), interested and/or want more information, please contact Ben Hovis at: ben.hovis@providenceday.org
Advice From an Expert...
Mark Hadley who is a club friend and father of the speedy Alana Hadley has resumed his website and blog. Mark has a wealth of coaching knowledge that is firmly grounded in the principles and ideas of some of the best running minds. His website, http://maximumperformancerunning.com has two excellent PDF documents that define his coaching approach in more detail. They are scientific reads, so it might take a few reads for the material to sink it. From the website, you can go to his blog or use the link below to go directly to it: http://maximumperformancerunning.blogspot.com. Mark is a huge fan of our sport so definitely leave comments on the blog and ask him questions to further understand and challenge the material. Thank you Mark for making all of this available to us.
Volunteers Needed...
The Charlotte Running Club is assisting efforts to bring a Let Me Run group to Park Road Montessori School for the spring session. What is Let Me Run? It's a running program for 4th-8th boys, very similar to Girls on the Run. Check out its Website.
To get this off and running, we need volunteer male coaches (preferably two). Interested volunteers must love running and working with this age group. You also would have to commit to two afternoons a week from March 22-May 5th from 3:45-5:15 at the school.
If this sounds like something for you, email us and we'll get you in touch with the coordinators.
Megan's Health Help
Recipe of the week: 100 Calorie Cinnamon Pancakes
On these chilly morning runs, there is nothing better than to come home to a plate of warm pancakes. Just be sure to make them as healthy as possible! Here is a great recipe from sparkpeople.com that has only 100 calories per serving and a good amount of protein. Enjoy!
INGREDIENTS:
Whole Wheat Flour, 1.25 cup
Baking Soda, 1 tsp
Splenda No Calorie Sweetener, 2 tbsp
Skim Milk, 1 cup
Eggbeaters, .5 cup
Vanilla extract, 1 tbsp
Cinnamon, 2 tbsp
DIRECTIONS:
Mix flour, baking soda, and splenda in bowl. Mix milk, eggs, and vanilla in another bowl. Beat into dry mix roughly, so as to add more air to mix. Stir in cinnamon last. Serving size is 1/3 cup mix. Use PAM on skillet when cooking and sweeten with sugar free syrup and/or fruit!
Serving size is one pancake. If you use less than 1/3 of a cup batter (like 1/4, or 1/6) you can have two for 100 calories! Smaller, but more! :)
NUTRITION FACTS:
Servings Per Recipe: 8
Amount Per Serving
Calories: 92.6
Total Fat: 0.4 g
Cholesterol: 0.5 mg
Sodium: 209.8 mg
Total Carbs: 18.2 g
Dietary Fiber: 3.3 g
Protein: 5.2 g
Megan Hovis is a registered dietician and a certified personal trainer for Upgrade Lifestyle, Inc. Upgrade Lifestyle educates, motivates and empowers individuals, families, corporations and small businesses on how to live a healthy lifestyle through custom-designed fitness, nutrition and lifestyle coaching programs. Megan holds a PR of 2:37 in the marathon.
Running Stronger
Rolling for Rotational Stability
Hello Gang. In todayʼs article I would like to go over an exercise that on the surface looks easy but is surprisingly challenging. It can be used as an assessment or as a core exercise. It was developed by Gray Cook and is part of his core training. Rolling is considered to be a Primitive Pattern of motor development and is seen with infants as they make the progression from lying on their back to eventually getting up on
their feet. Rolling patterns play a significant role in their core development and helps link the upper and lower body together.
Observing rolling patterns is part of Gray Cookʼs Selective Functional Movement Assessment and clients are often surprised at how poorly they perform the following...
While lying on your back bring the opposite knee and elbow together to the midline of the body.
If you canʼt connect your elbow and knee then place a small Swiss Ball between them and hold it there.
At this point try to role to the side of the up knee while staying connected at the elbow and knee.
See if you can perform 10 reps in each direction and have an appreciation for asymmetry between the right and left sides.
Often times people will find this more difficult on one side which is a sign of poor rotational stability. Your goal is to correct this asymmetry since asymmetry is a predictor of injury and impaired performance.
So say goodbye to Russian Twists and say hello to rolling!
Mark Kane holds a Master of Science degree in Physical Therapy. He is certified by the National Strength and Conditioning Association as a strength and conditioning specialist (CSCS) and personal trainer (CPT). Additionally, Mark is a Functional Movement Screen (FMS) Certified Specialist and certified by the Titleist Performance Institute. He is the owner of Kane Training in Charlotte.
5.30am from Lake Norman YMCA - 7.5 mile loop or track intervals @ 7:00-8:00 pace.
Contact Todd Mayestodd.mayes@gmail.com
7:10am from Christ Church on corner of Providence and Colville Roads (near water fountain) for 4.8 miles @ 8:30-9:00 pace. Contact Lauren Robbins laurobbins@gmail.com
6:00pm from Dowd YMCA - 6-10 miles hill workout. All paces welcome. Contact Aaron Linzamlinz@yahoo.com or Caitlin Chrismancaitchris@gmail.com
6:00pm from Dowd YMCA - 5-7 miles @ 9:00+ pace Contact Kathryn Smith ksmith5@tiaa-cref.org
6:00am from Dowd YMCA – 8-10 miles @ 7:45-8:15 pace.
Contact Jackie Savage Jackie.Savage@cbre.com
6:30pmCharlotte Running Company, Dilworth with the Charlotte Runners Meetup Group; options to run 4, 6 or 8 miles - the 8 mile run passes the Charlotte Running Company 3 times so you just jump off when you're ready; rain or shine - wear reflective clothing or a running light; 15% off any purchases made before the run that night; maps and turn-by-turn directions can be found on the store website. Charlotte Running Company is located on East Blvd at Scott Ave., near Brixx and Outback.
5:30am from Lake Norman YMCA - 5 miles or 7.5 mile loop @ 7:00-8:00 pace. Contact Todd Mayestodd.mayes@gmail.com
6:00am from Dowd YMCA - 7-12 miles @ 7:00-10:00 pace. All paces welcome at this run as it is one of our biggest. Contact jasongholder@gmail.com or Caitlin Chrismancaitchris@gmail.com
7:00am from Starbucks on Rea Read next to Trader Joes (McMullen Creek) – 5-8 miles @7:00-8:00 pace.
Contact Bo Jordan bo@bojordan.com
7:10am from Christ Church on corner of Providence and Colville Roads (near water fountain) for 4.8 miles @ 8:30-9:00 pace.
Contact Lauren Robbins laurobbins@gmail.com
6:00pm from Corner of Morehead St and Dilworth Road – Two loops of 3.7 mile course. All paces welcome. Group meets at Dilworth Neighborhood Grill for dinner and drinks following the run. Contact Chris Cumminschris.cummins@bankofamerica.com or Jocelyn Sikorajocelyn.m.sikora@bankofamerica.com
---------------------------------------------------- FRIDAY On your own
SUNDAY 7:30am This Sunday's long run will be at Francis Beatty Park. It starts at 8:30am and distances will be up to 20 miles at various paces. Anyone with questions should contact meganhovis@gmail.com.
If these runs don't work for you, there are more options. Check out the new Impromptu Runs section of our website. It's a message board where you can post your run times and find training partners!
Have a run you want to have published? Want to be the contact person for a CRC run? Email run.charlotte@gmail.com
News and Notes
Resolve to Run...
It's that time of year where lots of us are making resolutions. We've noticed quite a few running resolutions on Facebook and on the blogs. Whether it be a new PR, to drop some winter weight, or try a new distance, the Charlotte Running Club wants to help you acheive your goals. That's why we encourage you to try to come to at least one Charlotte Running Club group run each week. Share your goals with us and we'll do our best to help you reach them.
And come meet our members...
The ladies on the Social Committee are hard at work and have some great events planned for this month.
The first is ladies only. Sorry guys. It's a movie and pajama party at RebeccaThomason'shouse at 2120 Dilworth Road East next Sunday, January 10th at 2pm. According to Rebecca, there will be movies and popcorn. Bean bag chairs and slippers are optional!
The next event is for everyone. It's a pasta party -- also at Rebecca's. Join us Friday, January 15th at 7pm for oodles of noodles! Bring yourself, a friend and a beverage of your choice. If you want to contribute a food item, email Rebecca at runnergirl@carolina.rr.com. Extremely laid back, low key and no frills. Come slurp up noodles and have a laugh or 100.
Some of us are Already off and Running in 2010...
Mt. MourneVFD Elf 5K Race...
This race was actually postponed due to snow in the area last week (we are in North Carolina, right?), but Santa came late and brought some fast times for CRC members.
Finishing 3rd overall was Billy Shue with a new 5K PR of 17:09. Another marathon guy, Allen Strickland finished 14th with a time of 20:22. Allen placed 3rd in a very competitive 40-44 age group. Not far behind him was the runner who keeps us all up-to-date, TheodenJaneswith a time of 21:08 to finish 17th overall and win the 35-39 age group. And Chad Randolph was 22nd overall with a time of 21:40.
TheodenJanes and Allen Strickland post-race.
Read Theoden's race recap here. (you may recognize the pictures)
He finished 21st in the New Year's Eve Running of the Lights in Clemmons, NC. Allen posted a time of 22:09 and won the 40-44 age group in the 3.2 mile race.
Chris Jones ran his first race since late September in the Trent Woods 5K Resolution Run in New Bern, NC. And HE WON IT! Chris finished with a time of 17:12. After the race, he got his award from best-selling author and former 800m standout Nicolas Sparks (pictured below)
Now that the new year is here, we're looking ahead to some of the big races where club members will be toeing the line ...
And we begin at the "Happiest Place On Earth." The Walt Disney World Marathon is this weekend in Florida. If you see Mike Beigayor Amelia Slaglewish them luck! This will be Amelia's first marathon. Here's an interesting note: The gun goes off at 5:40am! Are you running? Let us know.
Charlotte Running Club has a special club entry rate of $50 for the first ever Columbia Half Marathonin Columbia, SC on February 27. If you are interested in running this event, do not register online. Instead please contact Aaron Linz at amlinz@yahoo.com . We are also looking to carpool or potentially get some form of transportation to help get folks to/from Columbia that morning. We have some contacts in Columbia that most likely can get our packets on Friday so all we need to do is show up for the race.
We are also coordinating multiple relay teams for the Alston & Bird LLP Corporate Cup Half Marathonhere in Charlotte on March 6th . We have nearly 10 runners already interested in participating on relay teams and we encourage as many as we can get. Our goal is to completely dominate this category for the race. Our social committee is planning a club awards ceremony/party later that day so look for more details to come on the event.
If you are interested in participating in the relay, please contact Billy Shue at: billy.shue@wachovia.com
Billy will work with you to assign you to a team and to submit registration as a team. If you have friends in mind you want to be paired with, please let Billy know. Relay distances are 5k, 5 miles, 5 miles in that order on the course.
We've already put together a team for the Blue Ridge Relay. Our goal for the 211 mile endurance race: Break the Mixed Team Record of 25:12:11 (7:16 pace) by 3 hours!
Here's our roster:
The Men's Team/2009 Bests:
Jay Holder – 16:18 5k; 34:39 10k; 2:44:35 marathon
The club is interested in fielding a couple more teams so if you are interested in participating, please contact Ben Hovis at: ben.hovis@providenceday.org
Advice From an Expert...
Mark Hadley who is a club friend and father of the speedy Alana Hadley has resumed his website and blog. Mark has a wealth of coaching knowledge that is firmly grounded in the principles and ideas of some of the best running minds. His website, http://maximumperformancerunning.com has two excellent PDF documents that define his coaching approach in more detail. They are scientific reads, so it might take a few reads for the material to sink it. From the website, you can go to his blog or use the link below to go directly to it: http://maximumperformancerunning.blogspot.com. Mark is a huge fan of our sport so definitely leave comments on the blog and ask him questions to further understand and challenge the material. Thank you Mark for making all of this available to us.
Volunteers Needed...
The Charlotte Running Club is assisting efforts to bring a Let Me Run group to Park Road Montessori School for the spring session. What is Let Me Run? It's a running program for 4th-8th boys, very similar to Girls on the Run. Check out its website.
To get this off and running, we need volunteer male coaches (preferably two). Interested volunteers must love running and working with this age group. You also would have to commit to two afternoons a week from March 22-May 5th from 3:45-5:15 at the school.
If this sounds like something for you, email us and we'll get you in touch with the coordinators.
Mark Kane has extended his offer to members for a special deal on functional movement assessments and corrective exercises. Having this evaluation is a good way to prevent injury and improve problems with biomechanics. Through January 15thmembers of the club get an introductory appointment with Kane Training for $70. That's $20 off the advertised price of $90. You'll leave with a do-it-yourself list of exercises that will make you a stronger runner. Kane Training is located above Inside Out Sports on South Church Street just outside of uptown Charlotte.
Calling All Shoe Salesmen/women....
Fleet Feet Sports will be opening a store in Huntersville at Birkdale Village. The store rep, Kristin, has informed us that they are in the middle of hiring and are looking to fill both full and part time positions. You may email her at Kristin@fleetfeethuntersville.com for more information. We also plan on having group runs out of this location since there is a new Greenway nearby. Here's their website:
http://www.fleetfeethuntersville.com/
Frostbite 5k and Fun Run, Kannapolis. From Théoden's blog: Registration is $20 in advance, although online signup appears to be closed. Race day registration is $30. Drop by the Y or call 704-939-9622 to get registered in advance.
Lincoln County Family YMCA Jingle Bell 5K, Lincolnton The Lincoln County Family YMCA 3rd Annual Jingle Bell 5K Run starts at 9 a.m. at Gaston College's Lincoln Campus (511 S. Aspen St., Lincolnton). Cost is $22 for runners 11 years and older; $10 for kids 10 and younger. E-mail jenny.drennen@ymcacharlotte.org for a registration form or details.
Both events -- rescheduled from Dec. 19 due to inclement weather -- also feature a one-mile fun run.
Megan's Health Help
New Year Nutrition Goals
1.Add more variety of fruits and vegetables to your current diet (try a new type of squash or a funky fruit)
2.Eat more “healthy” fats. Add nuts, avocado, olive oil etc to your salads for added benefits. Limit fat from animal products and greasy foods.
3.Pump up your protein in the morning. Instead of that same old plain bagel, add almond or peanut butter, or have a side of egg whites and soy cheese.
4.Experiment with different types of grains. Instead of brown rice or pasta with dinner, try couscous, quinoa, barley, oats, flaxseed, rye, etc.
5.Try to vary your recipes. Get working in the kitchen to create new foods. Soups and stews are great for this time of year and can be made VERY lean and healthy!
6.Spice up your diet. If you are bored with the current meal routine, try adding low-sodium spices to your foods. A little garlic or oregano on Italian meals, dill on fish, etc.
7.Eat more meals at home. It can be very enticing to swing by the fast food or pre-made section of the grocery store on the way home, but you can eat much healthier when you know what is going into your food!
8.Eat. Yes, that is right…eat many times throughout the day to keep your metabolism high. As runners this is a must!
Now add your own and try to stick to them as best you can. Don’t beat yourself up if you have a setback, but make this year a year of health and happiness!
Megan Hovis is a registered dietician and a certified personal trainer for Upgrade Lifestyle, Inc. Upgrade Lifestyle educates, motivates and empowers individuals, families, corporations and small businesses on how to live a healthy lifestyle through custom-designed fitness, nutrition and lifestyle coaching programs. Megan holds a PR of 2:37 in the marathon.
Chris Jones wins and gets photo with Nicholas Sparks
1/2/2010 3:43:44 PM
Congratulations to club member Chris Jones. While visiting relatives down in New Bern, NC (coast of NC), we jumped into a 5k. Chris won! What a way to start 2010. Congrats Chris. Not only did you win, you got your award presented to you and a picture with the famous author, Nicholas Sparks.
When most of us wake up on Sunday, January 10th, Mike and Amelia will be crossing or near the finish line of the Walt Disney Marathon in Florida. The race starts at 5:40am. Good luck to club member Mike Beigay and club member Amelia Slagle. Mike is a marathon veteran and this will be Amelia's first attempt at the marathon.
2) 3. Number of states traversed by the brand new Mother Road Marathon on 10/10/10.
3) 12. Percentage of runners who admit to telling white lies to their bosses, colleagues and/or spouses in order to run during marathon training according to a Runners World poll.
4) 4:46:50. Winning time at this weekend's Antarctic Ice Marathon in Antarcitca.
GROUP RUNS THIS WEEK
Just look for Mr. Hydro!
Editor's Note:
With people traveling and the holidays upon us, we will not be hosting any official Charlotte Running Club runs this week. Some of the usual groups will still be meeting (Wednesday and Thursday morning from the Dowd Y at 6am, for example), but on a smaller scale. Scheduled runs will resume on Monday, December 28th. Please refer to the website for the schedule, as this will be the final Weekly Runner of 2009.
This club has come a long way since May and it's certainly fair to call 2009 a successful year for the Charlotte running community. We couldn't have done it without all of you and the passion you bring to the table. In 2010 we have more group runs, bigger pace groups, some exciting new gear, workshops, regularly scheduled social events and field trips on tap...just to list a few of the things we're working on.
Until then, we wish you a very happy, healthy and safe Holiday Season and look forward to sharing some miles and smiles with you soon!
Happy Running,
The Charlotte Running Club Board
Have a run you want to have published? Want to be the contact person for a CRC run? Email run.charlotte@gmail.com
News and Notes
D'Oh!!
We're still tweaking the system we use to ensure we post every club member's results. Unfortunately, that means we are still missing some people's results. So, first, our sincere apologies to those who's names were not included in last week's recap. Secondly, a congratulations for some FANTASTIC efforts.
In The Amica Insurance Half Marathon...
We're not sure how we could have possibly missed Stephen Spada. He was so close to the front! Stephen finished 10th overall in the race running a 1:18:36.
Kate Smith (who heads up our Monday, 6pm 9:00 minute group from the Dowd YMCA) was taking her first stab at the 13.1 Mile distance, and she tore it up! Kate finished her longest race yet in 2:15:50!
In The Thunder Road Marathon...
Tony Jabon picked a tough course to pick up a PR. He finished the 26.2 miles of rolling hills in 4:14:54.
Look closely at the "Save the Date" card in Dan Matena's hands. It's for next year's USA Track and Field Cross Country Nationals Club Competition which will be hosted by the city of Charlotte. The races will be held on December 11, 2010 at McAlpine Creek Park. The Charlotte Running Club hopes to have a big presence at the event, but a reminder that it appears to be the same day as the Thunder Road Marathon. More details on the event as it draws closer.
If you're wondering how Dan got the sign, he found it while cheering on Ben Hovis and Bill Shires at this year's race in Lexington, Kentucky.
It was worth a shot...
A big thanks to everyone who came out to help at Saturday's Habitat for Humanity event in Cornelius. Here's the kicker: we got sent home. The icy, snowy weather didn't bode well for a build. Although two club members, Tara Davis and Justin Mueller got there just in time for work to resume, and put in a full day of work.
With close to 150 members, we feel strongly that it's our responsibility to give back to our community. So stay tuned for more volunteer opportunities. And if you have a cause you'd like to get a group together for, please don't hesitate to email us at run.charlotte@gmail.com
Club members Jocelyn Sikora, Thomas Eggar, Ben Hovis, Kelly Fillnow, Caitlin Chrisman and Jay Holder use their tools on the Christmas Decorations at Birkdale Village after being sent home from the Habitat Build. Photo by Meghan Fillnow.
We learned a lot...we exercised in suits
If you made it to Mark Kane and Melissa Bell's workshop on Thursday night, you learned a lot of new strength training techniques. If not, never fear. There's many more to come!
Billy Shue learns a new exercise from Mark Kane while wearing a suit. At least he shed the jacket.
Mark Kane has extended his offer to members for a special deal on functional movement assessments and corrective exercises. Having this evaluation is a good way to prevent injury and improve problems with biomechanics. Through January 15th members of the club get an introductory appointment with Kane Training for $70. That's $20 off the advertised price of $90. You'll leave with a do-it-yourself list of exercises that will make you a stronger runner. Kane Training is located above Inside Out Sports on South Church Street just outside of uptown Charlotte.
And While You're At Inside Out...Do SOME LAST MINUTE CHRISTMAS SHOPPING...
There is no shortage of cool stuff at Inside Out. Buy LOTS OF IT! But, definitely don't leave without a pair of Charlotte Running Club socks made by Sock Guy. The socks look awesome on any runner's feet and make great stocking stuffers.
There are also CRC shirts still available. We'll be changing the way we get them to you in 2010, so get the first edition shirts while they last. More details on the gear section of our website.
Calling All Shoe Salesmen/women....
Fleet Feet Sports will be opening a store in Huntersville at Birkdale Village. The store rep, Kristin, has informed us that they are in the middle of hiring and are looking to fill both full and part time positions. You may email her at Kristin@fleetfeethuntersville.com for more information. We also plan on having group runs out of this location since there is a new Greenway nearby.
Face Time With the Experts...
They've coached runners like Alan Webb and Jordan Hasay and they are coming to Charlotte. The Super Distance Summit will be held at Queens University
January 2-3, 2010. If you love running as much as we do, you'll want to be there. Click here for more information.
Megan's Health Help
And the Winners Are...
As the year ends and we go on to celebrate a happy and healthy 2010, I thought it would be appropriate to share with you the top 20 worst foods in America for 2009 (brought to you by Men’s Health) Be happy if you have never eaten these, informed if you have, and frightened if they are a staple in your diet J Best wishes for a wonderful holiday!
#20 Hardee’s Monster Biscuit-710 calories, 51g fat, 2,250mg Na
#19 Marie Callender's Creamy Parmesan Chicken Pot Pie-1,060 calories, 64g fat, 1,440mg Na
#18 Blimpie Veggie Supreme (12")-1,106 calories, 56g fat, 2,831mg Na
#17 Chili's Pepper Pals Country-Fried Chicken Crispers with Ranch Dressing and Homestyle
#11 T.G.I. Friday's NY Strip & Shrimp-1,660 calories (no other info provided)
#10 P.F. Chang's Tam's Noodles-1,678 calories, 93g fat
#9 Chili's Buffalo Chicken Fajitas with The Works (Ranch Dressing, Guacamole, Sour Cream, Cheese, and Pico de Gallo + 4 tortillas)-1,730 calories, 117g fat, 5,690mg Na
#8 Chili's Smokehouse Bacon Triple-The-Cheese Big Mouth Burger with Jalapeno Ranch Dressing-2,040 calories, 150g fat, 4,900mg Na
#7 Quizno's Tuna Melt (large)-2,090 calories, 175g fat, 2,190mg Na
#6 Romano's Macaroni Grill Primo Chicken Parmesan-2,220 calories, 148g fat, 4,440mg Na
#5 Outback Steakhouse Baby Back Ribs (full rack)-2,260 calories (no other info available)
#4 Uno Chicago Grill Chicago Classic Deep Dish Pizza-2,310 calories, 162g fat, 4,470mg Na
#3 Uno Chicago Grill Pizza Skins (full order)-2,400 calories, 155g fat, 3,600mg Na
#2 Romano's Macaroni Grill Spaghetti and Meatballs with Meat Sauce-2,430 calories, 128g fat, 5,290mg
#1 Baskin Robbins Large Chocolate Oreo Shake-2,600 calories, 135g fat, 1,700mg Na
Megan Hovis is a registered dietician and a certified personal trainer for Upgrade Lifestyle, Inc. Upgrade Lifestyle educates, motivates and empowers individuals, families, corporations and small businesses on how to live a healthy lifestyle through custom-designed fitness, nutrition and lifestyle coaching programs. Megan holds a PR of 2:37 in the marathon.
Running Stronger
Can You Touch Your Toes?
Seasonʼs Greetings CRC members. In todayʼs newsletter I will cover a simple self assessment for looking at the mobility of your lower back, hips and hamstrings.
But prior to that I would like to thank all of you who attended last weeks workshop. We covered a multitude of topics such as core training, self assessments and injury prevention. Kudos also go out to Melissa Bell of Inside Out Sports who added her expert view on how to stay healthy while training.
Hopefully we can do these workshops on a monthly basis so that the CRC is kept up to date on the latest injury prevention and performance enhancement techniques.
Now back to the self assessment. The Toe Touch is part of the Functional Movement Screen made popular by world renowned Physical Therapist, Gray Cook. It is a test for overall mobility in the lower back
and hamstrings, and can be used to identify a hip problem.
It goes like this:
Stand with your feet together and toes pointing forward.
Bend from the hips and try to touch the ends of the fingertips to the tips of the toes without bending the knees.
Go as far as you can without pain.
If you are limited then you may have a lower back or hamstring flexibility issue.
You can also perform this test with one foot slightly elevated using a 5” or 6” step. This will cause a slight bend in one knee while the other is straight. If this test is easy on one side and hard on the other then you may have a hip limitation issue.
Checking both sides is very important for runners since running takes place on one leg (duh:) and an asymmetry can lead to a potential injury or impaired performance as the running miles pile up.
If you are interested in learning more about the Functional Movement Screen or would like to correct a Toe Touch imbalance feel free to contact me or a Certified Functional Movement Screen Specialist at functionalmovement.com. Happy Holidays everyone!
Mark Kane holds a Master of Science degree in Physical Therapy. He is certified by the National Strength and Conditioning Association as a strength and conditioning specialist (CSCS) and personal trainer (CPT). Additionally, Mark is a Functional Movement Screen (FMS) Certified Specialist and certified by the Titleist Performance Institute. He is the owner of Kane Training in Charlotte.
2) 9,000. Approximate number of runners competing in the Thunder Road Marathon, Amica Insurance Half Marathon and Jingle Jog 5K. To all the drivers that complained about the traffic, deal with it.
3) 34. Number of minutes Billy Shue shaved off his time at Thunder Road between 2008 and 2009.
4) 2:29:39/3:04:23. Men's and women's winning times at Saturday's Thunder Road Marathon. We'd love to have you in the club (cough, cough Jordan and Mo).
6:00pm from Dowd YMCA - 4-7 miles @ 9+ min pace. Contact Ashley Sherry ashley.sherry@lgapr.com
TUESDAY -
5.30am from Lake Norman YMCA - 7.5 mile loop or track intervals @ 7:00-8:00 pace. Contact Todd Mayes todd.mayes@gmail.com
7:10am from Christ Church on corner of Providence and Colville Roads (near water fountain) for 4.5 miles @ 8:30-9:00 pace.
Contact Lauren Robbins laurobbins@gmail.com
6:00am from Dowd YMCA - 6-10 miles for interval workout. All paces welcome. Contact Aaron Linz amlinz@yahoo.com or Caitlin Chrisman caitchris@gmail.com
6:00pm from Dowd YMCA - 5-7 miles @ 9:00+ pace Contact Kathryn Smith ksmith5@tiaa-cref.org
WEDNESDAY -
5:30am from Dowd YMCA - 6 miles @ 8:30 pace.
Contact Shenna Kevorkian shenna1082@hotmail.com
6:00am from Dowd YMCA – 8-10 miles @ 7:45-8:15 pace. Contact Jackie Savage Jackie.Savage@cbre.com
6:30pm from the Charlotte Running Company, Dilworth with the Charlotte Runners Meetup Group; options to run 4, 6 or 8 miles - the 8 mile run passes the Charlotte Running Company 3 times so you just jump off when you're ready; rain or shine - wear reflective clothing or a running light; 15% off any purchases made before the run that night; maps and turn-by-turn directions can be found on the store website. Charlotte Running Company is located on East Blvd at Scott Ave., near Brixx and Outback.
THURSDAY -
5:30am from Lake Norman YMCA - 5 miles or 7.5 mile loop @ 7:00-8:00 pace. Contact Todd Mayes todd.mayes@gmail.com
6:00am from Dowd YMCA - 7-12 miles @ 7:00-10:00 pace. All paces welcome at this run as it is one of our biggest.
Contact jasongholder@gmail.com or Caitlin Chrisman caitchris@gmail.com
7:00am from Starbucks on Rea Read next to Trader Joes (McMullen Creek) – 5-8 miles @7:00-8:00 pace.
Contact Bo Jordan bo@bojordan.com
7:10am from Christ Church on corner of Providence and Colville Roads (near water fountain) for 4.5 miles @ 8:30-9:00 pace.
Contact Lauren Robbins laurobbins@gmail.com
6:00pm from Corner of Morehead St and Dilworth Road – Two loops of 3.7 mile course. All paces welcome. Group meets at Dilworth Neighborhood Grill for dinner and drinks following the run. Contact Chris Cummins chris.cummins@bankofamerica.com or Jocelyn Sikora jocelyn.m.sikora@bankofamerica.com
6:00pm from the Charlotte Running Company, Dilworth. 4.5 miles at a random pace. probably 8:00 + + . This is a No Runner Left Behind ™ event, so someone will run with you. Several HILLS; wear something reflective or your holiday lights. Course map here. Weekly reminder if you send me your e-mail address; contact Eimear Goggin emgoggin@uncc.edu.
FRIDAY - On your own.
SATURDAY -
7:30am from track behind Barnette Elementary & Bradley Middle off of Beatties Ford Rd for track workout. Contact Todd Mayes todd.mayes@gmail.com
7:30am from Sardis Entrance of McAlpine. Light tempo run. Contact Aaron Linz amlinz@yahoo.com.
10:00am from McAlpine Main Entrance – 5-7 miles @9:00 pace.
7:00am -- Latta Plantation. From the nature center. All paces welcome. Many pace groups if enough runners arrive. Meet for coffee/conversation post-run. Contact jasongholder@gmail.com
Have a run you want to have published? Want to be the contact person for a CRC run? Email run.charlotte@gmail.com
News and Notes
What a Weekend!
Every runner in Charlotte, whether you run in the front of the pack, the middle of the pack or the back of the pack should be proud of our city for this weekend's events. The Thunder Road Marathon, Amica Insurance Half Marathon and Jingle Jog 5K have become world class races. Runners from across the country are taking note of the challenging course, the friendly spectators and what is generally comfortable weather for running in December.
It's only fitting that some our club's runners would have their best races of the year in front of the hometown crowd. So, without further rambling....the results.
Jingle Jog 5k:
A big crowd, but just one of our club members hopped in. Tracy Rabon ran a 43:07. Congrats Tracy!
Amica Insurance Half Marathon:
The Women...
The front of the pack was packed with CRC runners. Amelia Slagle was the 2nd place overall female finishing in 1:28:33. She was followed closely by Jocelyn Sikora who finished 3rd in 1:29:44...faster than her goal time! Also rolling through the rolling hills of Myers Park, South Park and Dilworth, Shenna Kevorkian in 1:33:08 (a four minute PR), Michelle Hazelton seconds behind her in 1:33:24. Leslie Thompson had a great day in 1:36:42. Laura Ann Cranford slipped under two hours running a 1:57:36. Emily Hansen ran a 2:02:25. She was followed by Emily Barrett in 2:04:47.
Kelly Barnett debuted in the half marathon distance with a 2:17:41. Behind her was Lauren Robbins in 2:22:39, running with Charlotte Country Day Cross Country Runner Sara Salisbury who was running to raise money for Parkinson's Research. And Kristen Talbot, who's battled injury throughout 2009, came back strong to finish in 2:31:23.
(editor's note: this race's overall place results were not broken down by gender)
Kelly Barnett with her finisher's medal.
The Men...
Another strong showing on the men's side. Greg Isaacs hung near the front the whole time to finish 3rd in 1:14:47. Not far behind him in 5th wasBrian McMahon running a 1:15:28. Matt Jaskot PRed in the 5k and the 8k on the way to a 1:17:24 7th place finish. Lat Purser was the next CRC runner across the line in 1:20:59. It was a big PR for Justin Breland who finished in 1:23:37. Will Isenhour was nipping at his heels running a 1:23:46. Colby Schwartz who's battled injury all year, ran a 1:29:41. Allen Strickland (who saves me so much time every week with his "results filtering" program) kept a steady pace to run a 1:36:06. Ross Handy was one second behind him in 1:36:07. Jonah Smith, one of our few Fort Mill guys, was the next CRC runner in 1:45:45, followed by Brandon Hillis who ran a 1:48:11. Anthony Greco ran his first half-marathon even after two weeks off his feet and finished in 1:51:02. And Ryan Danner, who's column sometimes appears in this newsletter, finished in 2:12:53.
Thunder Road Marathon:
The Women...
Topping the CRC women was Carmen Schmidt. Carmen ran a 3:27:10 to finish 2nd in the 25-29 age group. Next was Amy Ayrault who nailed her goal time with a 3:30:48. Boriana Bakaltcheva set out to treat the race as a long run. She ended up running a 3:39:20...a PR!! Jill Michaud, who just ran a 30 minute PR at OBX last month, set ANOTHER PR shaving five more minutes off her time and running a 3:47:34! And Claudette Dahlberg took the course in 5:49:51.
Boriana qualifies for Boston!
The Men...
Paul Mainwaring's goal was to beat his 2007 time of 2:43. He did it with ease. Paul cruised to a third place overall finish with a time of 2:38:16. (Read all about Paul's race in his blog.) By far, the most amazing story of the day belongs to Billy Shue. Billy ran a 2:44:08 for fifth place. The time in itself is pretty incredible. But when you consider Billy ran a 2:57 at the Marine Corp Marathon in December and a 3:18 at Thunder Road just a year earlier, it's downright amazing. Congrats Billy! Triathlete extraordinare Kevin Lisska was leading a pace group. He crossed the line in 2:58:36.
Chris Bradle, who designed our logo, set a marathon PR running a 3:01:46. The next CRC man across the line was Chris Page in 3:12:47, which is pretty fast for someone who told us he was just "running for fun." Paul Gonzalez has another amazing story. He wanted to run a 3:20 and ended up running a 3:14:18. His second half marathon was TWO MINUTES faster than his first. Thomas Eggar finished the race in 3:21:25, but get this: Thomas started his day by running the course backwards, then starting with the pack and running it again. 52.4 miles as he trains for the Ulmstead 100 Miler.Jason Martin snuck under three-and-a-half hours running a 3:28:09. Bo Jordan, who decided to run at the last minute, ran a 3:28:52. Chad Randolph who is used to races much longer than 26.2, finished in 3:35:39. Dexter Pepperman ran through a back injury to finish in 3:38:52.
Theoden Janes, running his second marathon in six weeks set a seven minute PR finishing in 3:42:32 to best the time he ran in New York last month (read about Theoden's run in his blog.). Jason Weathers wasn't far behind him, running a 3:45:24. John Gilson was the next man in CRC colors, finishing in 4:18:48. He was followed by Scott Helms, running his second marathon in three weeks. Scott finished in 4:34:17. It should be noted that before Thanksgiving Day Scott had run NO marathons. By Christmas, he'll have run two. David Tasillo, one of our Harrisburg runners, finished in 4:48:31. Kirk Marino finished in 4:57:55.
Paul Mainwaring -- a proud papa.
Thomas Eggar and Bo Jordan
For everyone who ran on Saturday, there was at least one CRC member out there volunteering or cheering -- offering a smile to runners putting their body through a tough task. It's something we can all be proud of. This club was founded to support and encourage runners in the Charlotte area. It was founded to promote the passion. Whether it be through a sharing of ideas and training methods or through a high-five at mile 18, Saturday's peformances were proof that we've met that goal. But the goal continues, for next weekend there will be more races and more runners who deserve a hand. All 142 of us may not share a pace time, but we share a love of this sport, and it sure is a special bond to have.
Ben Hovis and Bill Shires represented The Charlotte Running Club at the USA Track and Field Cross Country Nationals Club Competition in Lexington, Kentucky Saturday. Ben finished the 10k with a time of 33:30 to finish 200th in the Men's Open Race.
Prevent the pain! We have set up a special clinic EXCLUSIVELY for Charlotte Running Club Members. Physical Therapist Mark Kane will work with runners on injury prevention and strength training THURSDAY, DECEMBER 17TH FROM 7-9PM at the PRESBYTERIAN REHAB CLINIC (Ground Floor, Suite 100. 125 Baldwin Ave.) He will be joined by manager of Inside Out Sports Melissa Bell who will talk about exercise physiology. This event is FREE and open to all club members. We would love to see you there. Bring your questions!
But wait, there's more!...
The Holidays are here and to mark the beginning of the season, Mark Kane is offering members a special deal on functional movement assessments and corrective exercises. Having this evaluation is a good way to prevent injury and improve problems with biomechanics. Through December 15th (That's Tuesday!!!)members of the club get an introductory appointment with Kane Training for $70. That's $20 off the advertised price of $90. You'll leave with a do-it-yourself list of exercises that will make you a stronger runner. Kane Training is located above Inside Out Sports on South Church Street just outside of uptown Charlotte.
And While You're At Inside Out...Do SOME CHRISTMAS SHOPPING...
There is no shortage of cool stuff at Inside Out. Buy LOTS OF IT! But, definitely don't leave without a pair of Charlotte Running Club socks made by Sock Guy. The socks look awesome on any runner's feet and make great stocking stuffers.
There are also CRC shirts still available. We'll be changing the way we get them to you in 2010, so get the first edition shirts while they last. More details on the gear section of our website.
Calling All Shoe Salesmen/women....
Fleet Feet Sports will be opening a store in Huntersville at Birkdale Village. The store rep, Kristin, has informed us that they are in the middle of hiring and are looking to fill both full and part time positions. You may email her at Kristin@fleetfeethuntersville.com for more information. We also plan on having group runs out of this location since there is a new Greenway nearby.
Face Time With the Experts...
They've coached runners like Alan Webb and Jordan Hasay and they are coming to Charlotte. The Super Distance Summit will be held at Queens University
January 2-3, 2010. If you love running as much as we do, you'll want to be there. Click here for more information.
Megan's Health Help
Way to Recover
We all know the importance of getting proper nutrients after a workout -- and eating properly. Some people prefer Chocolate Milk. For those who'd like something a little spunkier with a bit more potassium, try this recovery recipe.
High Protein/High Fiber Smoothie To-Go
Makes 1 serving
ACTIVE TIME: 5 minutes
TOTAL TIME: 5 minutes
1 cup frozen mixed berries
1/2 banana
1/2 cup apple juice
1/4 cup silken tofu
Combine berries, banana, apple juice and tofu in a blender; blend until smooth.
NUTRITION INFORMATION: Per serving: 288 calories; 3 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 62 g carbohydrate; 6 g protein; 7 g fiber; 33 mg sodium; 539 mg potassium.
What you get: Protein, fiber, potassium, calcium, vitamin C, antioxidants.
Megan Hovis is a registered dietician and a certified personal trainer for Upgrade Lifestyle, Inc. Upgrade Lifestyle educates, motivates and empowers individuals, families, corporations and small businesses on how to live a healthy lifestyle through custom-designed fitness, nutrition and lifestyle coaching programs. Megan holds a PR of 2:37 in the marathon.
Running Stronger
The Single Leg Dead Lift
In this weekʼs newsletter I wanted to review an exercise that has a great functional benefit to runners...the
Single Leg Dead Lift. This is a movement that every runner should have in their exercise toolbox. It is far
superior to the Leg Curl Machine since it takes place on one leg (like running) and it emphasizes single leg
stability and strengthening of the posterior chain (ie the spinal erectors, glutes and hamstrings.)
The glutes and hamstrings play a major role in hip extension. Translation: The glutes and hamstrings pull
your leg backwards during this portion of the running cycle. This pulling motion cannot be duplicated by
the Leg Curl Machine since itʼs primary focus is on knee flexion (bending the knee); essentially a non-
functional movement for runners.
Are you tired of doing Leg Curls? Do you even work your hamstrings? Do you struggle with going up
hills? Then give this exercise a try!
It goes like this:
While standing on one leg, kick the opposing leg upwards towards the ceiling.
Lean your trunk forward while hinging through the hip of the stance leg.
Maintain a flat back position. Your foward motion will be limited by the tension in your hamstrings.
It is also important to keep your hips square during the entire movement.
Once you reach your end range of motion pull the hip of the stance leg forward to complete the movement. This pulling movement will recruit the hamstrings and glutes versus the lower back. (You may use a step or a block to limit your range of motion as you learn the exercise form. Once you havethe form down you can remove the block to increase the challenge of the exercise.)
To build strength pick a weight that challenges you to perform 3-5 sets of 5 reps with great form. If you have a history of low back pain you would want to consult with a sports medicine physical therapist prior to starting this exercise.
If you want to learn more about this exercise then make sure you attend the free workshop with myself and
Melissa Bell of Inside Out Sports this Thursday at the Presbyterian Rehab Center! This workshop is for
members of the Charlotte Running Club only and is located at 125 Baldwin Center. It is between 3rd and
4th Street just outside of Uptown. See you then!
Mark Kane holds a Master of Science degree in Physical Therapy. He is certified by the National Strength and Conditioning Association as a strength and conditioning specialist (CSCS) and personal trainer (CPT). Additionally, Mark is a Functional Movement Screen (FMS) Certified Specialist and certified by the Titleist Performance Institute. He is the owner of Kane Training in Charlotte.
2) 3,000. Number of added entrants to this weekend's Thunder Road Marathon, Half-Marathon and Jingle Jog 5k when compared to last year.
3) 12,965. World record for number of Santa Clauses in the same place at the same time. Runners dressed as Old St. Nick tried to break that record at a 5K in Las Vegas this weekend, but the Guinness Book is still counting.
4) 2:05:18. Tsegaye Kebede's winning time at this weekend's Fukuoka Marathon in Japan.
6:00pm from Dowd YMCA - 4-7 miles @ 9+ min pace.
Contact Ashley Sherry ashley.sherry@lgapr.com
TUESDAY -
5.30am from Lake Norman YMCA - 7.5 mile loop or track intervals @ 7:00-8:00 pace.
Contact Todd Mayes todd.mayes@gmail.com
6:00am from Dowd YMCA - 6-10 miles for a light interval workout. All paces welcome. Contact Aaron Linz amlinz@yahoo.com or Caitlin Chrisman caitchris@gmail.com
7:10am from Christ Church on corner of Providence and Colville Roads (near water fountain) for 4.5 miles @ 8:30-9:00 pace.
Contact Lauren Robbins laurobbins@gmail.com
6:00pm from Dowd YMCA - 5-7 miles @ 9:00+ pace
Contact Kathryn Smith ksmith5@tiaa-cref.org
WEDNESDAY -
5:30am from Dowd YMCA - 6 miles @ 8:30 pace.
Contact Shenna Kevorkian shenna1082@hotmail.com
6:00am from Dowd YMCA – 8-10 miles @ 7:45-8:15 pace.
Contact Jackie Savage Jackie.Savage@cbre.com
THURSDAY -
5:30am from Lake Norman YMCA - 5 miles or 7.5 mile loop @ 7:00-8:00 pace.
Contact Todd Mayes todd.mayes@gmail.com
6:00am from Dowd YMCA - 7-12 miles @ 7:00-10:00 pace. All paces welcome at this run as it is one of our biggest.
Contact jasongholder@gmail.com or Caitlin Chrisman caitchris@gmail.com
7:00am from Starbucks on Rea Read next to Trader Joes (McMullen Creek) – 5-8 miles @7:00-8:00 pace.
Contact Bo Jordan bo@bojordan.com
7:10am from Christ Church on corner of Providence and Colville Roads (near water fountain) for 4.5 miles @ 8:30-9:00 pace.
Contact Lauren Robbins laurobbins@gmail.com
6:00pm from Corner of Morehead St and Dilworth Road – Two loops of 3.7 mile course. All paces welcome. Group meets at Dilworth Neighborhood Grill for dinner and drinks following the run.
Contact Chris Cummins chris.cummins@bankofamerica.com or Jocelyn Sikora jocelyn.m.sikora@bankofamerica.com
FRIDAY - On your own.
SATURDAY -
THUNDER ROAD FULL, HALF AND JINGLE JOG 5K!!!! Run, volunteer, cheer!!!! Good luck all!!! At least 40 club members are competing.
:30am from track behind Barnette Elementary & Bradley Middle off of Beatties Ford Rd for track workout. Contact Todd Mayes todd.mayes@gmail.com
7:30am from Sardis Entrance of McAlpine. Light tempo run. Contact Aaron Linz amlinz@yahoo.com.
10:00am from McAlpine Main Entrance – 5-7 miles @9:00 pace.
On your own. Several club members recovering from Thunder Road races.
Have a run you want to have published? Want to be the contact person for a CRC run? Email run.charlotte@gmail.com
News and Notes
Six Days and Counting...
Saturday morning is Charlotte's turn to host the "marathon of the weekend". The folks at Run For Your Life/Event Marketing Services say the registrations for the Thunder Road Marathon, Half Marathon and Jingle Jog 5K are way up. Unfortunately, registration is closed, but the marathon still needs your help. If you can volunteer please email jessica@runforyourlife.com.
The Charlotte Running Club is also offering support for those racing. If you would like to volunteer to pace a runner, or if you are competing and would like a hand from one of our club members, email run.charlotte@gmail.com.
8:20am: The Presbyterian Hospital Jingle Jog 5K start.
Other Frequently Asked Questions:
Is there a bag check?
Bag check is available for Marathoners and Half Marathoners. Look for it in the Charlotte Convention Center where we will collect your extra running gear and have it ready for you after your race…hassle free.
Does the race have a time limit?
The marathon has a 6-hour time limit and the Amica Insurance Half Marathon has a 3-hour time limit. Runners who cannot maintain a 13:45 per mile pace will be asked to leave the course for their own safety.
Pit Stops will close and volunteers and police officers at intersections will not be available to participants who fall below the 13:45 per mile pace. This will be strictly enforced.
You will hurt. No use beating around the bush. That's why we have set up a special clinic EXCLUSIVELY for Charlotte Running Club Members. Physical Therapist Mark Kane will work with runners on injury prevention and strength training THURSDAY, DECEMBER 17TH FROM 7-9 PMat the PRESBYTERIAN REHAB CLINIC. He will be joined by manager of Inside Out Sports Melissa Bell who will talk about exercise physiology. This event is FREE and open to all club members. We would love to see you there. Bring your questions!
But wait, there's more!...
The Holidays are here and to mark the beginning of the season, Mark Kane is offering members a special deal on functional movement assessments and corrective exercises. Having this evaluation is a good way to prevent injury and improve problems with biomechanics. Through December 15th members of the club get an introductory appointment with Kane Training for $70. That's $20 off the advertised price of $90. You'll leave with a do-it-yourself list of exercises that will make you a stronger runner. Kane Training is located above Inside Out Sports on South Church Street just outside of uptown Charlotte.
And While You're At Inside Out...Do SOME CHRISTMAS SHOPPING...
There is no shortage of cool stuff at Inside Out. Buy LOTS OF IT! But, definitely don't leave without a pair of Charlotte Running Club socks made by Sock Guy. The socks look awesome on any runner's feet and make great stocking stuffers.
There are also CRC shirts still available. We'll be changing the way we get them to you in 2010, so get the first edition shirts while they last. More details on the gear section of our website.
Important Safety Warning...
The following is a press release from the Charlotte-Mecklenburg Police Department. Please take note:
On Sunday (November 29th, 2009) morning at approximately 9:30AM, a young female was running on the greenway when she heard a male calling for help. The victim walked behind a business on Calvert Street where she heard the call for help coming from. When she got behind the building, a male grabbed her and tried to sexually assault her. The male took property from the female. The victim was able to fight off the suspect and run to call for help. The suspect is a black male in his 20s. He is described as 6'0" and about 170 pounds. The male was wearing a long sleeve black shirt, a burgundy baseball cap with a bell on it and sunglasses. The victim described the suspect as being thin. The suspect did have a handgun. The suspect made a comment to the victim that he had seen her running on a previous day in which the victim had run. Although we have had very few crimes committed on the greenway, it is still a good idea to run/walk with someone. Also, if you use the greenway, change up your route so that a person can't predict your daily routine. If you see anyone matching a description of this suspect, please call 911.
CRC Teams Up...
We are proud to announce we'll be fielding two teams in this year's Credit Union Cherry Blossom 10 Mile Run in Washington D.C. on April 11, 2010.
The CRC Women's Team will be: Caitlin Chrisman, Kelly Fillnow, Megan Hovis, Jocelyn Sikora and Danielle Walther. The men's team will be: Mike Beigay, John Compton, Chad Crockford, Ben Hovis and Bob Marchinko. Registration is still open for one of the biggest races in the country. You can check it out by clicking here.
We've also put together a team for the Blue Ridge Relay. We are working out some final details, but will be able to announce the potentially record-breaking squad next week. We are looking for a second team. If you are interested, email us at run.charlotte@gmail.com.
Calling All Shoe Salesmen/women....
Fleet Feet Sports will be opening a store in Huntersville at Birkdale Village. The store rep, Kristin, has informed us that they are in the middle of hiring and are looking to fill both full and part time positions. You may email her at Kristin@fleetfeethuntersville.com for more information. We also plan on having group runs out of this location since there is a new Greenway nearby.
Just Missing the Cash in the Dash for Cash....
At press time, the results of the 5th Annual Reindeer Dash for Cash in Greenville, NC were not available, but we know Caitlin Chrisman was the 4th overall female finisher (and first American). Sadly, only the top three spots offered cash rewards, but Caitlin is the proud recipient of a nifty water bottle. You can check back for results here.
Face Time With the Experts...
They've coached runners like Alan Webb and Jordan Hasay and they are coming to Charlotte. The Super Distance Summit will be held at Queens University
January 2-3, 2010. If you love running as much as we do, you'll want to be there. Click here for more information.
Megan's Health Help
Tis the Season To Drink Coffee
The cold is surely upon us and with that comes frequent trips to the local Starbucks for a warm treat. If you make it a treat that is fine, but often times it becomes more of a habit. If this is something you find yourself accustomed to doing, just make sure you choose the best options. Whether you are there for a quick cup of joe or to meet friends for breakfast and coffee, keep this information on hand….
Most Starbucks offer a few food items along with the coffee selections. Here are some good foods to choose:
Cup of oatmeal with nuts and a sprinkle of brown sugar
Power Protein Plate (at select locations)- Fresh fruit, hardboiled egg, Whole wheat bagel with PB and a slice of cheddar cheese
Whole grain bagel with Peanut butter or light cream cheese
Limit: Muffins (even the low-fat varieties), Danish, Donuts and breakfast breads
Healthier Beverage Options:
Regular Coffee- Add skim milk, soy milk, and limited amount of splenda or a touch of sugar
Flavored Coffee made with sugar free syrup and skim or soy milk
Hot tea with a touch of honey and skim or soy milk
Ex: 12oz hot beverages
Nonfat Tazo Green Tea Latte (130 calories, 0 g fat)
Nonfat Cappuccino (80 calories, 0 g fat)
Nonfat Caffe Latte (120 calories, 0 g fat)
Nonfat Sugar-Free Vanilla Latte (120 calories, 0 g fat)
Steamed Apple Cider (180 calories, 0 g fat)
Caffe Americano (10 calories, 0 g fat)
Ex: 12oz chilled beverages
Light Blend Coffee Frappuccino (110 calories, 1 g fat)
Light Blend Coffee Caramel Frappuccino (140 calories, 1.5 g fat)
Shaken Tazo Iced Passion Tea (60 calories, 0 g fat)
Shaken Tazo Iced Black Tea Lemonade (90 calories, 0 g fat)
Nonfat Iced Vanilla Latte (120 calories, 0 g fat)
Nonfat Iced Caramel Macchiato (140 calories, 1 g fat)
Iced Coffee with syrup added (60 calories, 0 g fat)
Additions: Save 80-130 calories and 8-12g fat by avoiding the whipped cream, save up to 140 calories and 19g fat by using skim vs. whole milk, and save hundreds of calories by limiting syrups, candy pieces, chocolate sauce etc.
Megan Hovis is a registered dietician and a certified personal trainer for Upgrade Lifestyle, Inc. Upgrade Lifestyle educates, motivates and empowers individuals, families, corporations and small businesses on how to live a healthy lifestyle through custom-designed fitness, nutrition and lifestyle coaching programs. Megan holds a PR of 2:37 in the marathon.
Below is a release from Charlotte-Mecklenburg Police from November 30th, 2009
On Sunday (November 29th, 2009) morning at approximately 9:30AM, a young female was running on the greenway when she heard a male calling for help. The victim walked behind a business on Calvert Street where she heard the call for help coming from. When she got behind the building, a male grabbed her and tried to sexually assault her. The male took property from the female. The victim was able to fight off the suspect and run to call for help.
The suspect is a black male in his 20s. He is described as 6'0" and about 170 pounds. The male was wearing a long sleeve black shirt, a burgundy baseball cap with a bell on it and sunglasses. The victim described the suspect as being thin. The suspect did have a handgun.
The suspect made a comment to the victim that he had seen her running on a previous day in which the victim had run. Although we have had very few crimes committed on the greenway, it is still a good idea to run/walk with someone. Also, if you use the greenway, change up your route so that a person can't predict your daily routine. If you see anyone matching a description of this suspect, please call 911.
Thanks,
Carolynn
Officer C.J. Pierce
Metro Division Community Coordinator
Charlotte Mecklenburg Police Department
1118 Beatties Ford Road
Charlotte, NC 28216
6:00pm from Dowd YMCA - 4-7 miles @ 9+ min pace. Contact Ashley Sherry ashley.sherry@lgapr.com
TUESDAY -
5.30am from Lake Norman YMCA - 7.5 mile loop or track intervals @ 7:00-8:00 pace. Contact Todd Mayes todd.mayes@gmail.com
7:10am from Christ Church on corner of Providence and Colville Roads (near water fountain) for 4.5 miles @ 8:30-9:00 pace.
Contact Lauren Robbins laurobbins@gmail.com
6:00pm from Dowd YMCA - 6-10 miles for an interval workout. All paces welcome. Contact Aaron Linz amlinz@yahoo.com or Caitlin Chrisman caitchris@gmail.com
6:00pm from Dowd YMCA - 5-7 miles @ 9:00+ pace Contact Kathryn Smith ksmith5@tiaa-cref.org
WEDNESDAY -
5:30am from Dowd YMCA - 6 miles @ 8:30 pace.
Contact Shenna Kevorkian shenna1082@hotmail.com
6:00am from Dowd YMCA – 8-10 miles @ 7:45-8:15 pace. Contact Jackie Savage Jackie.Savage@cbre.com
THURSDAY -
5:30am from Lake Norman YMCA - 5 miles or 7.5 mile loop @ 7:00-8:00 pace. Contact Todd Mayes todd.mayes@gmail.com
6:00am from Dowd YMCA - 7-12 miles @ 7:00-10:00 pace. All paces welcome at this run as it is one of our biggest.
Contact jasongholder@gmail.com or Caitlin Chrisman caitchris@gmail.com
7:00am from Starbucks on Rea Read next to Trader Joes (McMullen Creek) – 5-8 miles @7:00-8:00 pace.
Contact Bo Jordan bo@bojordan.com
7:10am from Christ Church on corner of Providence and Colville Roads (near water fountain) for 4.5 miles @ 8:30-9:00 pace.
Contact Lauren Robbins laurobbins@gmail.com
6:00pm from Corner of Morehead St and Dilworth Road – Two loops of 3.7 mile course. All paces welcome. Group meets at Dilworth Neighborhood Grill for dinner and drinks following the run. Contact Chris Cummins chris.cummins@bankofamerica.com or Jocelyn Sikora jocelyn.m.sikora@bankofamerica.com
FRIDAY - On your own.
SATURDAY -
7:30am from track behind Barnette Elementary & Bradley Middle off of Beatties Ford Rd for track workout. Contact Todd Mayes todd.mayes@gmail.com
7:30am from Sardis Entrance of McAlpine. Light tempo run. Contact Aaron Linz amlinz@yahoo.com.
10:00am from McAlpine Main Entrance – 5-7 miles @9:00 pace.
7:30am Whitewater Center. Long Run. All paces welcome. Contact Jay Holder jasongholder@gmail.com
Have a run you want to have published? Want to be the contact person for a CRC run? Email run.charlotte@gmail.com
News and Notes
The Socialites...
Two are former cheerleaders, one dresses as a cheerleader for Halloween every year, all three are taking the reins of the social side of the Charlotte Running Club. A big thanks to Rebecca Thomason, Lauren Robbins and Tonya Henderson for stepping up to be on the club's social committee. They'll be putting their heads together to think up fun events for the first quarter of next year. If you have any suggestions please email run.charlotte@gmail.com
A Special Gift for CRC Members...
The Holidays are here and to mark the beginning of the season, Physical Therapist and CRC Contributor Mark Kane (see Mark's column below) is offering members a special deal on functional movement assessments and corrective exercises. Having this evaluation is a good way to prevent injury and improve problems with biomechanics. Through December 15th members of the club get an introductory appointment with Kane Training for $70. That's $20 off the advertised price of $90. You'll leave with a do-it-yourself list of exercises that will make you a stronger runner. Kane Training is located above Inside Out Sports on South Church Street just outside of uptown Charlotte.
And While You're At Inside Out...Do SOME CHRISTMAS SHOPPING...
There is no shortage of cool stuff at Inside Out. Buy LOTS OF IT! But, definitely don't leave without a pair of Charlotte Running Club socks made by Sock Guy. The socks look awesome on any runner's feet and make great stocking stuffers.
There are also CRC shirts still available. We'll be changing the way we get them to you in 2010, so get the first edition shirts while they last. More details on the gear section of our website.
Turkey, Green Bean Caserole, Cranberry Sauce, Sweet Potatoes and Speed.....
While almost all of us spent our Thanksgiving afternoon in a turkey-induced coma, watching football, many of us spent our mornings running. Thanks to Allen Strickland who has recently taken on the task of weeding through results to tell us which club members ran local races. And thanks to all of you who sent us your times from your hometown Turkey Trots. If you ran at home and don't see your name in this week's newsletter, never fear! We can always publish it next week. And remember, as Turkey Trot season ends and Jingle Jog season begins, keep us posted on when and where you'll be running.
With more than 6,000 runers, the South Park Turkey Trot is certainly the area's most popular Thanksgiving Race. And despite the image to the left, this year's race did not come with a t-shirt featuring a creepy picture of a man with turkey legs. However, it did come with fog on the ground and a chill in the air.
As with every year, out-of-towners showed up to steal the show at the 8k, but Charlotte-native Chris Lamperski wasn't about to let them get away with it. Chris set an 8k PR to finish 5h overall and first in the men's 25-29 age group with a time of 26:23.
Paul Mainwaring continues to show us all that he is ready to rock the Thunder Road Marathon next month, finishing 7th with a 26:48 and winning the men's 35-39 age group. He was followed closely by Aaron Linz in 27:08 and Brian McMahon -- who had a busy week of racing -- in 27:32.
Bill Shires held his usual place atop the master's standings, winning the catergory in 28:12 with Stephen Spada finishing 2nd in that catergory in 28:38. Shires and Spada finished 14th and 17th respectively.
Jason Martin (31:01) and Peter Browne (31:20) had great days finishing 61st and 63rd with Will Hayes (32:40) not far behind in 96th.
Dennis Hutchinson (33:46) and Tip Moore (34:31) were in the hunt to finish 148th and 212th. Brandon Hillis was the next CRC man with a 35:55 in 309th, with John Fillette (35:28) nearby in 317th. (Positions determined by guntime. CRC newsletter policy is to list chip times).
Local speedster Dan Matena is helping his wife recover from injury and ran alongside her to finish 412th in 37:56. Tony Jabon was next across the line, just outside the top 1/6th of the race in 1165th with a 43:29.
A trio of CRC members were in the next pack. Michael Everett ran a 44:39 to place 1567th, with John Hruska running a 46:06 for 1823rd place and Scott Jones running a 49:28 to place 2231st.
For the Ladies...
(Editor's Note: RMS sports did not break down results by gender, so I am not able to list women's finishing positions with the men's weeded out. My apologies -- JH)
It was 5th place finishes on both sides. Rebecca Thomson was the club's top turkey running a 32:05 to win the women's 35-39 age group. Amy Ayrault, who's always near the front ran a solid 35:15 to place 216th.
Val Matena, who as we said earlier, is recovering from injury, ran a 37:56 for 411th. Behind her was Jody Dennis in 1328th in 44:16. Sally McCraw threw in a 51:37 to finish 2752nd and Claudette Dahlberg ran a 56:13 to finish 3318th.
Those looking to beat the crowds headed to Huntersville for a series of Turkey Day races. In its third year, The Lake Norman Turkey Trot 5k, 10k and Half Marathon continues to draw more and more runners.
CRC didn't have any runners in the 5k, but in the 10k it was a big day for Allen Strickland. Allen was 8th overall and the winner of the men's 40-44 age group with a time of 43:46. He sent us the below picture with his friend Ken Simpson, who ran the 5k and placed 2nd in the 70+ age group.
On the women's side, Erin Noll had a great day in the 6.2 miler, finishing 131st with a 59:04.
For Those Who Wanted to Burn Off More than One Turkey Dinner...
There was the Atlanta Marathon on Thanksgiving Day. That's where you could find Scott Helms running a 4:51:11 in his first ever stab at the 26.2 mile distance.
Here is just a quick round-up of how CRC runners did in other community's races on Thanksgiving Day. We're sure many more of you participated in Turkey Trots. So, if you have a time you'd like to share, don't hesitate to contact us.
Ben Hovis took a break from visiting the in-laws in Vermont to win the Green Mountain Athletic Association Turkey Trot 5k with a time of 16:08. Results to be posted here.
Anthony Greco finished 31st with a time of 20:14 at the Turkey Strut 5k in Winston Salem. Complete Results Here.
Todd Patterson was 16th overall with a 19:03 at the Greensboro Gobbler 5k. (by far, my favorite race name.) Shenna Kevorkian was 61st with a 21:17. She won the women's 25-29 age group. Complete Results Here.
Michelle Hazelton, like everyone else in Charlotte, comes from Buffalo, NY. She ran the YMCA Turkey Trot 8k along the shores of Lake Erie. Michelle beat last year's time by more than two minutes with a 33:19. Results aren't posted yet, but you'll be able to find them here eventually.
A Chance to Re-visit XC Glory...
Thousands of runners were lined up for the Open Race at the 2009 South Region Footlocker Championships at McAlpine Creek Park Saturday morning. With frost on the ground, it truly felt like the do-or-die time of XC season.
Toward the front of the pack in the men's race was Brian McMahon who finished 40th with a 16:36. Stan Austin was looking strong when we saw him on the backside of the lake. That's how finished, coming in 80th with an 18:29. Complete Results Here.
The Master's race is run at the same time, but scored separately. Stephen Spada was 3rd in that race with a 17:04. Spada was also the top North Carolina finisher. Complete Results Here.
In the women's race, club friend Melissa Bell was 21st with a 22:21. Complete Results Here.
It's now less than three weeks away and we're told it'll be the biggest crowd yet. It's not too late to register. Sign up at any of the three Run For Your Life locations. You can also register online.
Are you running Thunder Road? Let us know at run.charlotte@gmail.com Charlotte Running club will be providing pacing and bike support to any club runners who request so let us know what you need and when you need it and we will help you run your PR.
If you're not running, the race crew could use your help. The area's marquee running event needs volunteers. If you would like to pitch in email jessica@runforyourlife.com
Face Time With the Experts...
They've coached runners like Alan Webb and Jordan Hasay and they are coming to Charlotte. The Super Distance Summit will be held at Queens University
January 2-3, 2010. If you love running as much as we do, you'll want to be there. Click here for more information.
Megan's Health Help
“In Season”
Although it has been a great week of eating wonderful foods and enjoying loved ones, family and friends, we could all use a little “back on track” eating. To help kick off the clean, fresh meal plans, I have compiled a list of the best “in season” fruits and vegetables for the month December (see below). Winter is actually a good season for citrus fruits. This includes some choices that aren’t eaten every day such as tangelos and blood oranges. December is known for great cabbages, broccoli, bok choy and leeks. The root vegetables (beets, parsnips, turnips and rutabagas) actually become sweeter as the weather gets colder. Why not try out a few fruits and vegetables that you don’t usually eat. It is a great way to get a variety of vitamins and minerals that may not be in your every day apples and bananas. Following the list is a recipe that includes a few of these foods. Try is out or create your own. Enjoy!
2 large oranges
2 cooked beets, sliced in thin rounds
1 onion, sliced paper thin
salt, to taste
2 to 3 T extra virgin olive oil
2 ounces black olives, pitted
2 T chopped fresh mint or cilantro
Cooking Instructions:
1. Peel the oranges, remove all the white pith and slice the oranges into 1/8 inch slices, removing all the pits.
2. Layer the sliced beets, the orange slices and onion, sprinkle lightly with salt and drizzle with olive oil.
3. Garnish with olives, and chopped fresh mint or cilantro.
Serving Size: 1 salad
Megan Hovis is a registered dietician and a certified personal trainer for Upgrade Lifestyle, Inc. Upgrade Lifestyle educates, motivates and empowers individuals, families, corporations and small businesses on how to live a healthy lifestyle through custom-designed fitness, nutrition and lifestyle coaching programs. Megan holds a PR of 2:37 in the marathon.
Running Stronger
Fire Your Glutes!
Letʼs face it, core training is all the rage all these days. Everybody wants the six pack abs for
aesthetics or the strong core to improve function. But what about the glutes? The glutes are made
up of the glute maximus (backside) and the glute medius and minimus (lateral hip muscles). The
glutes are an incredibly important hunk of muscle since they are the intersection between the back
and the lower extremities.
Most runners suffer from gluteal amnesia...the inability to turn on or “fire” this important muscle group.
The primary culprits of sleepy glutes are prolonged sitting at work and failing to perform corrective
exercises. They also play a role with runners who suffer from chronic ITB Syndrome, Plantar Fasciitis,
and Patellar Femoral Syndrome.
The glutes are significant contributors to single leg stability while running. When testing runners I will
assess the quality of their single leg stand. It is typical to see an asymmetry between the right and
left leg. Try this for yourself...stand on one leg for 30 seconds and compare one side to the other.
Can you last the 30 seconds without falling over? Does one side feel less stable than the other? If
so, then you may have an imbalance in the ability to turn on glutes for that particular side.
One exercise may help you in your plight...the Single Leg Bridge. It is performed as follows....while
lying on your back bring one knee towards your chest with your arms and keep it there. Raise the
opposite hip off the ground by squeezing your glute. Hold this top position for 5-10 seconds and
perform 5 reps. If your hamstring cramps that means you arenʼt firing your glute properly. If you feel
this in your lower back, guess what? You glute is inhibited:) You can also limit your range of motion
to minimize hamstring or lower back involvement.
This exercise will teach you how to fire your glutes properly so that they can be of assistance during
activities such as running, squatting and lunging. Good luck and give these a try 3-5x per week!
Mark Kane holds a Master of Science degree in Physical Therapy. He is certified by the National Strength and Conditioning Association as a strength and conditioning specialist (CSCS) and personal trainer (CPT). Additionally, Mark is a Functional Movement Screen (FMS) Certified Specialist and certified by the Titleist Performance Institute. He is the owner of Kane Training in Charlotte.
If you didn’t already read it on Theoden’s blog, Fleet Feet Sports will be opening a store in Huntersville at Birkdale Village. The store rep, Kristin, has informed us that they are in the middle of hiring and are looking to fill both full and part time positions. You may email her at Kristin@fleetfeethuntersville.com for more information. We also will plan on having group runs out of this location since there is a new greenway nearby.
7:10am. 4.8 miles. 8:30-9:00 pace. Christ Church, corner of Providence and Colville Rds (near the non-functioning water fountain). Contact laurobbins@gmail.com
SUNDAY - 7:30am. Anne Springs Park. Long run. All paces welcome. Contact jasongholder@gmail.com
Have a run you want to have published? Want to be the contact person for a CRC run? Email run.charlotte@gmail.com
News and Notes
Social is HUGE Success: If you missed Friday's Charlotte Running Club social, you missed a good time. More than 50 people came out to our first party at the Dilworth Neighborhood Grille and enjoyed good food and even better company. Thanks to everyone who came and we plan on having many more social events in the future!
CRC Board/Founding members Jay Holder, Caitlin Chrisman and Aaron Linz.
Brad Wickard, John Compton, Ben Hovis and Chad Crockford.
Speaking of more social events...
We Need a Social Director...
Do you love to run as much as you love to have a good time? If so, we need your help! The Charlotte Running Club wants to offer more social events, but someone needs to take the lead. The job entails working with the board to plan functions and working with local bars, restuarants and other gathering spots to make parties happen. A social director would have the option of forming a social committee to assist with the duties. If you are interested please contacts us at run.charlotte@gmail.com.
Ch..ch...ch...Changes.....
Special thanks to Eimear Goggin for answering our call for a webmaster. She takes over the role effective immediately. If you would like to help her or have suggestions for our website please email run.charlotte.webmaster@gmail.com. A big round of applause to Aaron Linz for maintaining the website on his own since May.
When you go to the website, check out the new section Caitlin Chrisman put together on area parks and tracks. It is a comprehensive list of directions and distances.
Ben Hovis is the Charlotte Running Club's new Director of Competition. Ben will be in charge of organizing teams for races that have a team category (Charlotte Corporate Cup, Blue Ridge Relay, Army 10-Miler, etc.) Check out the new Competition Page on our website for more information.
And No One is More Competitive than Ben...
Ben won the inagural Hendrick Bone MarrowHalf Marathon at Lowe's Motor Speedway this weekend with a time of 1:12:53, beating the second place runner by nearly seven minutes!
Also in the men's field, Kirk Moreno, who ran a very solid 1:47:46
Rebecca Thomason was right up there with the men, winning the women's race in 1:34:05
Both faced some unusual obstacles. Being a first year half-marathon, there was some confusion as to where certain turns were on the course, and what appeared to be a shortage of volunteers, not to mention, a very small field. But, this race has A LOT of potential. Runners get a chance to run on the Speedway, around the Dirt Track and up and down the Drag Strip. Making race car noises is optional. With a little work, this race could be a must-run. Make sure to put it on your calendar next year!
Another Charlotte Must-Run.....
It wins the award for "Creepiest Poster", but the Charlotte South Park Turkey Trot 8k, 5k Walk and 1 Mile Fun Run also brings in the most participants. After all, running on Thanksgiving Day is as much of a tradition as pumpkin pie and football. The folks at the Charlotte Running Company tell us the race is filling up quick, so Register Today!
In Other Racing News...
Fast in Philly...
The slogan of the Philadelphia Marathon -- the nation's 4th largest -- is "kick asphalt". CRC runners did just that. Jackie Savage flew through the streets of the City of Brotherly Love in 3:25:02. Emily Barrett ran the half-marathon in 1:54:02. Great job Ladies!
Results for the Rock N' Roll San Antonio Marathon were not posted in time for last week's newsletter, but this week we are proud to say club member Scott Martin finished the race in 4:18:54.
It's now less than four weeks away and we're told it'll be the biggest crowd yet. It's not too late to register. Sign up at any of the three Run For Your Life locations. You can also register online.
Are you running Thunder Road? Let us know at run.charlotte@gmail.com Charlotte Running club will be providing pacing and bike support to any club runners who request so let us know what you need and when you need it and we will help you run your PR.
If you're not running, the race crew could use your help. The area's marquee running event needs volunteers. If you would like to pitch in email jessica@runforyourlife.com
The Ultimate Stocking Stuffer? Umm...Stockings!!
As you start (or finish) your Christmas Shopping, don't forget to add these AWESOME Sock Guy Charlotte Running Club socks EXCLUSIVELY at Inside Out Sports. Special thanks to Melissa Bell for making this happen.
Winter Half-Marathons
As promised, we've put together a list of regional half-marathons you may be interested in come 2010.
A. The Turkey Trot J (joke brought to you by Ben Hovis)
It’s almost Thanksgiving and this means extra portions, extra indulgence, and maybe even extra pounds. Of course it is a time to enjoy yourself and have a few of your favorite foods, but just keep in mind that there are ways to limit being stuffed like a turkey J Here are some tips on how to eat well at the Thanksgiving meal:
·The Bird- Opt for white meat with no skin. A 3.5 oz serving or white meat vs, dark with skin, can save a minimum of 4 grams of fat. Before you think, 'oh what's 4g of fat?', remember this serving size is approx the same size as a deck of cards. How many of us REALLY eat just 3.5 oz of turkey?
·Gravy (or dressing for the Southerners)-This high fat liquid can add 14-25 grams of fat to your plate. Instant has far less calories, so that could be a good option. Also, if you use a minimal amount and savor the actual flavor of the turkey or side dishes you can save a lot of calories.
·Biscuits or sweet rolls-One small plain biscuit has between 100-350 calories. The average person will have between 2-4 biscuits a piece. A better option is to have a whole wheat small dinner roll with no butter.
·Butter- In small amounts (1 tsp) a bit of butter is not going to kill you. However, if you think about all the foods that butter may be in or put on, it does add up (pies, mashed potatoes, sweet potatoes, casseroles, bread/biscuits, etc). Savor the flavor of your food without the butter.
·Pie- If you switch from apple pie to pumpkin pie, you save about 200 calories. Pumpkin Pie with Light Whipped Cream in place of Apple Piece Al a mode, saves you about 400 calories. Be aware that it still contains about 17g fat. A good dessert trick is to have a small piece of your favorite pie or baked good, and drink decaf coffee or tea immediately after to prevent a dessert binge.
·Cranberry Sauce- It may be high in sugar but it is actually low in calories (about 86 calories per serving). This can make a good substitute for butter or other condiments. Use it on the turkey or turnips mmmmmm.
·Mashed Potatoes- Without butter or gravy, one cup made with whole milk has 160 calories per cup. You also get a decent amount of fat grams in there. Ask the cook if it is possible to use skim milk and light butter to make the potatoes.
·Candied Yams: Get rid of the pumpkin and apple pie...these little honeys usually have about 170 calories per 1/2 cup with no grams of fat...lots of fiber. Again, it all depends on how they are prepared but this is the average. If marshmallows and sugar are added, it will be over 250 calories per serving. A yam has so much flavor, that it should not need to be drenched in other goodies J
·Green Bean Casserole- One serving of this side dish contains 275 calories and 10g fat. This dish can be made healthier by using skim milk and light cream of mushroom soup. Also, Sub fresh sautéed onions in place of the fried onions and you can save calories and fat there as well.
My Top Ten tips for a healthy Thanksgiving:
1.Get a run or jog in before you sit down to eat for the day
2.Try to organize a post dinner walk (it usually works best if you say you are taking the kids outside to burn some energy)
3.Keep liquid calories in check. You can easily add several hundred calories in alcohol and sodas alone, Save the calories for the delicious food.
4.Allow yourself a small portion of your favorite foods. There is no need to eliminate them completely, just keep the portion in check.
5.Eat a healthy breakfast in the morning. The hungrier you are when you have you big meal, the more you will likely to overeat. Try some oatmeal and fruit for breakfast so you are not famished by meal time.
6.Skip the every day appetizers. You can eat cheese and crackers or chips and dip any day.
7.Try chewing a piece of sugar free gum post meal to stop yourself from continuous eating. Your eyes may think you are hungry, but give your stomach 20 minutes and it will tell you otherwise.
8.Pick the best of the options. Go for the white meat turkey, vegetables, whole wheat roll, sweet potatoes and salad. Have small amounts of the other choices.
9.Remember that Thanksgiving is more than just food. Focus on the people you love and what you are thankful for. It I s always fun to get in a circle and say why you are thankful for the person next to you.
10.This one has nothing to do with food but is a fun HEPP (that is my family) family tradition. To speed up the clean up process, put all the different jobs in a bowl (ex: wash dishes, start coffee, sweep floor, clear table etc). Be sure to add “Entertainment” and “Nap.” This is seriously very fun. Somehow pops always ends up with nap…..hmmmmmmm fishy J
Side note tidbits: The Bird Nutrition Facts (Calories, Fat, Protein)
Breast with skin
194
8 grams
29 grams
Breast w/o skin
161
4 grams
30 grams
Wing w/skin
238
13 grams
27 grams
Leg w/skin
213
11 grams
28 grams
Dark meat w/skin
232
13 grams
27 grams
Dark meat w/o skin
192
8 grams
28 grams
Skin only
482
44 grams
19 grams
Megan Hovis is a registered dietician and a certified personal trainer for Upgrade Lifestyle, Inc. Upgrade Lifestyle educates, motivates and empowers individuals, families, corporations and small businesses on how to live a healthy lifestyle through custom-designed fitness, nutrition and lifestyle coaching programs. Megan holds a PR of 2:37 in the marathon.
Running Stronger
Stay Away From This Exercise
For this week
ʼs newsletter I thought I would go over a popular exercise that you may
see in the health club setting or in a Yoga class. It is called the Superman, and it is
used to strengthen the erector spinae or lower back muscles.
The exercise goes like this...while lying prone on the floor, raise both your upper and
lower extremities upwards so that your lower back goes into hyperextension. The
participant will typically hold this position for a set period of time.
This exercise will strengthen your lower back muscles but it is poorly designed since it
doesn
ʼt take into consideration the effect on the deeper structures of the spine ie the
facet joints, spinal ligaments and discs.
This exercise produces an incredible amount of compression forces on the lumbar
spine...1400 lbs to be exact. This figure comes from the preeminent spine biomechanist
in the world, Dr Stuart McGill.
1400 lbs of compression produces all sorts of nasty stuff on your spine...squishing your
discs, pinching your spinal ligaments and jamming your facet joints.
I would avoid this exercise like the plague since the risk/reward ration is skewed
towards developing low back pain or flaring up a pre-exisiting lower back condition. If
you are doing this exercise I will give you some smarter and safer options in next
week
ʼs newsletter. Have a great week of training and Happy Thanksgiving!
Mark Kane holds a Master of Science degree in Physical Therapy. He is certified by the National Strength and Conditioning Association as a strength and conditioning specialist (CSCS) and personal trainer (CPT). Additionally, Mark is a Functional Movement Screen (FMS) Certified Specialist and certified by the Titleist Performance Institute. He is the owner of Kane Training in Charlotte.
Editor's Note: Starting this week, Ryan Danner and Josh Kollmann will answer your questions about injuries, injury prevention, stretching, etc. If you have a question for them please email it to mailto:run.charlotte@gmail.com
Ask the Expert
What's the Deal with Compression Socks?
We have all seen them. Those goofy, knee-high, 80’s looking socks runners are wearing these days. So, what’s the deal with them anyway? Do they work?
Compression therapy is a hot topic in sports media right now as a growing number of triathletes, marathon runners and professional sports athletes are trying compression socks.Compression is not a new technology though, it has been used for years in medical patients with venous and arterial insufficiency. However, the application of this technology to athletics is relatively new.
The idea is that by lightly compressing one's lower legs, the socks improve blood circulation to and from the lower legs. Improved blood flow results in enhanced nutrient delivery and removal of waste products to and from muscles, which creates a situation optimal for muscle repair. These mechanisms are believed to aid in faster recovery and help reduce delayed-onset muscle soreness after exercise. And what about performance? The improved blood flow that aids in recovery is also thought to increase muscle endurance by getting oxygen rich blood to the working muscles. Compression socks may also reduce muscle vibration, which in turn lessens the damage to the muscles during exercise. Although the jury is still out as to the benefits of compression during performance (and at what distance), one published study did conclude “stockings with constant compression in the area of the calf muscle significantly improved running performance at different metabolic thresholds” (J Strength Cond Res. 2009 Jan;23(1):101-5.).
Dr. Ryan is a Chiropractic Physician at Carolina Sports Clinic. He is certified by the National Academy of Sports Medicine as a Corrective Exercise Specialist (CES) and Personal Enhancement Specialist (PES). Additionally, Ryan also holds certifications in Active Release Technique (ART) and Graston Technique. Ryan is a native of the Charlotte area.
Michelle's trophy for being "Princess of Salem"
Serves: 4 
