tag:blogger.com,1999:blog-13003742333584520672024-02-19T02:09:59.989-08:00RockHealthNewsNews and information about the health of Rockcastle County.Dwainhttp://www.blogger.com/profile/04354069461783648595noreply@blogger.comBlogger5125tag:blogger.com,1999:blog-1300374233358452067.post-29056767768181769222013-09-18T06:18:00.000-07:002013-09-18T09:24:11.554-07:00Think your route is tough? Try running in a combat zone, like these soldiers will do during the Bittersweet 5K "Shadow Run"<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhObW9S8TNUNK9qBF9PPBSdDw5tCubfeqOLgNvpnZ7Aia_kUCdwXx0x4alYvrqEVkmJqpnewo4f4se2FF8mw6qp2U3ZRQdTsIqC9WKIALmGIlI9tlPqO6GhRXi4xTjUED_Ne0Z0m1UQJPg/s1600/Kruer+running+photo.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhObW9S8TNUNK9qBF9PPBSdDw5tCubfeqOLgNvpnZ7Aia_kUCdwXx0x4alYvrqEVkmJqpnewo4f4se2FF8mw6qp2U3ZRQdTsIqC9WKIALmGIlI9tlPqO6GhRXi4xTjUED_Ne0Z0m1UQJPg/s320/Kruer+running+photo.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Lt. Jacob Kruer runs a 5K at Camp Phoenix in Afghanistan. The route is practically an obstacle course, as you'll discover in the article below.. Soldiers at Camp Phoenix will participate in Mt. Vernon's Bittersweet 5K during a "shadow run" — where they run the same race at the same distance and at approximately the same time.</i></td></tr>
</tbody></table>
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<br />
<div class="normal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
When you run the Bittersweet 5K in downtown Mount Vernon Oct. 5, you'll
be joined by a group you won't actually see. </div>
<div class="normal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="normal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
The best way to think of them is to imagine they're running behind you.
Not because they're necessarily slower — but because they've got your
back. </div>
<div class="normal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="normal">
Soldiers at Camp Phoenix in Afghanistan will participate in the
Bittersweet 5K during what’s called a “shadow run.” Lt. Jacob Kruer contacted
us a few months ago to ask if we’d be interested in his unit doing such a run
in conjunction with our race. It works like this: they simply run the same race
at the same distance at approximately the same time we do. They’ll even get
Bittersweet T-shirts, thanks to our friends at Surge Promotions, who provided
the shirts at a significant discount. The idea is to give the soldiers a little
connection to home and the framework of an actual race. We will exchange photos
with them so we can both see how each others’ races went. Be sure to stay tuned
to Rockcastle Regional’s Facebook page.<br />
<br />
<a name='more'></a></div>
<div class="normal">
“It means a lot to those of us who run and enjoy running to
know that folks back home are willing to help us run different races,” Kruer
said. </div>
<div class="normal">
<br /></div>
<div class="normal">
But as you’ll discover by reading the interview below, a 5K run
on a base in Afghanistan is different than a stroll down Main Street in Mt.
Vernon. Very different. </div>
<div class="normal">
<br /></div>
<div class="normal">
Lt. Kruer took the time to answer a few questions we asked him
by email:</div>
<div class="normal">
<br /></div>
<div class="normal">
<b style="mso-bidi-font-weight: normal;">What is Camp Phoenix?</b><br />
Camp Phoenix, where I’m stationed, is a coalition base with about 16 countries
represented. When we organize these events, and partner with you back in the
states, you literally have runners participating from all over the world. </div>
<div class="normal">
<br /></div>
<div class="normal">
<b style="mso-bidi-font-weight: normal;">How did the shadow runs
start?</b><br />
I don’t know exactly how they got started. When my unit arrived, someone was
already organizing them and had done so for the duration of his time here. When
he left, I volunteered to take over and have been organizing them since August.
I will take a guess as to why they got started, which is that simply running
for the two-mile APFT (Army Physical Fitness Test) is not any fun; 5Ks are more
exciting and build camaraderie amongst all runners here. </div>
<div class="normal">
<br /></div>
<div class="normal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b style="mso-bidi-font-weight: normal;">Where do you run?</b></div>
<div class="normal">
We have two locations – a mostly "paved" half-mile
loop and a one-mile loop that is gravel and busted concrete. These are our only
courses, although we do switch up every now and again and run the opposite way.
Both could be considered obstacle courses by some standards because of traffic
crossings for vehicles and pedestrians, gators, black water trucks cleaning
latrines, and helicopters. The helicopters make it extra exciting because as
they come and go they can blast you with rotor wash and dust. Large runners are
not as affected but small runners usually have to alter course or get behind
someone larger so they don't get blown over. Running is also made a bit more
difficult because we are 6,000 feet above sea level (where oxygen levels are
lower than, say, in Rockcastle County, which has an elevation of 1190 feet.)</div>
<div class="normal">
<br /></div>
<div class="normal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b style="mso-bidi-font-weight: normal;">What distances do you race?</b></div>
<div class="normal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
Typically 5Ks
will have the most participation with an average of 120 runners.<span style="mso-spacerun: yes;"> </span>Longer distances are less popular due to the
time and the fact that we are essentially running on the same terrain lap after
lap.<span style="mso-spacerun: yes;"> </span>Before I arrived, a mini-marathon
(13.1 miles) had been run here, and it was run on the half-mile loop. We will
be participating in the Army Ten Miler soon, which will be on the large
loop. </div>
<div class="normal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b style="mso-bidi-font-weight: normal;"><br />
Will you run at exactly the same time as the Bittersweet 5K (Oct. 5) in Mt.
Vernon?</b><br />
We will likely run Friday morning here, on Oct. 4. The Fridays around here
are typically slower and allow more participants. We have done a few races
at or about the same time as back in the states, but it is starting to get
darker earlier here which means that we are running about twilight into dark.
For safety reasons, it is usually better to start in the morning about 6:30
here after the sun has peeked over the mountain. <br />
<br style="mso-special-character: line-break;" /></div>
<div class="normal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b style="mso-bidi-font-weight: normal;">Describe running in the military.</b><br />
Running in the military … it's like running for anyone else, I suppose. It’s
this bittersweet love-hate relationship. The Army only requires a 2-mile
run for the physical fitness test. I believe the Navy has a<br />
1.5-mile run and the Marines, a 3-mile run. </div>
<div class="normal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="normal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
However, your
finish times are all age-graded as far as how fast you need to run regardless
of the service. The Army, in the lowest age bracket, requires a 15:54 two-mile
time for the youngest age group of 17-21 and adds about 30 seconds every five
years thereafter for males. The females get 18:54 at the same age group and
about the same 30 seconds every five years after for the age group. </div>
<div class="normal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="normal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
The only time
you run in groups are when you are doing a physical fitness test as a unit or
if there is a larger function like an Esprit de Corps run. These are
typically less than fun as the pace is either painfully slow at a shuffle (lines
and columns with flags; the stuff you see in the movies) or it’s at a
blistering speed to which you can't keep up and you are constantly circling
about to put the slower-paced people up front.<br />
<br />
In my experience, you are as likely to have battle buddies in the military who
absolutely love running as you are with your friends or co-workers back
home. Some will participate in a couple local 5Ks or a turkey trot and
others would rather just train for a month prior to the test and not again until
the next test. The ones who only train for the month prior to a physical
fitness test are the ones who are blessed with high metabolism and natural
athletic ability. The rest of us have to be consistent and keep our
fitness level. <br />
<b style="mso-bidi-font-weight: normal;"><br />
Are you or other runners in your unit from Kentucky? </b></div>
<div class="normal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
I am from New
Albany, Indiana, which is a stone’s throw from Louisville. There are some Soldiers
from Louisville in our unit but are not necessarily runners. We have a
couple of medics from Ft. Campbell who regularly participate. Beyond
those, there are National Guard units from all over the states, active duty
units from all over the states, as well as the other countries that are in
support. </div>
<div class="normal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="normal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b style="mso-bidi-font-weight: normal;">What about runners from other countries?</b></div>
<div class="normal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
The Canadians
are currently the fastest and have swept the top finisher places in recent
races. Other countries are France, Australia, Denmark, and the Netherlands that
have forces that regularly participate and enjoy running in the
events. Honestly, running is a pretty universal language as far as
allowing participants, because all you have to do is have people line up and
go. <br />
<br style="mso-special-character: line-break;" /></div>
<div class="normal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b style="mso-bidi-font-weight: normal;">Tell us more about your experience with
running at Camp Phoenix.</b></div>
<div class="normal">
Some mornings when I run just before the sun comes up, it seems
as though it could be the most peaceful place anywhere. There are
mountains you can see in every direction when the skies are clear. On
those mornings before everything comes to life, you can zone out and slip into
your runner's high. As the camp comes to life each morning you get the
experience that only deployed runners experience -- running in a combat
zone. The walls and razorwire become noticeable. The smells, MRAPs (mine-resistant
ambush protected trucks) come to life with guns mounted and the rotor wash of
the Blackhawks, Chinooks, and a variety of civilian helicopters add to the
experience that you can find nowhere else. </div>
<div class="normal">
<br /></div>
<div class="normal">
Strive to remember these “shadow runners” during our local
race, and appreciate what they sacrifice so we can enjoy our peaceful mornings
of exercise and camaraderie. These troops really can’t be thanked enough. We’ll
have a poster on hand at the race for you to sign that we will send to them.
See you Oct. 5!</div>
Dwainhttp://www.blogger.com/profile/04354069461783648595noreply@blogger.comtag:blogger.com,1999:blog-1300374233358452067.post-44781703334623094392013-09-09T07:37:00.002-07:002013-09-09T08:12:10.236-07:00Kentucky, Rockcastle are on the move<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyktfapp0SZaWHdccdUsR-SmBxWICaqkijhwPqNy0wlxwvrkDnxcvb7PXmw9exZaJHmcVFPkubEiLu7RTJw6dDtBlBGL5SwKHFQ2MRr2hD7J59z8_EZYFCPtArxelYROGDiT9oY6Snq1U/s1600/Photo+RBG+for+blog.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyktfapp0SZaWHdccdUsR-SmBxWICaqkijhwPqNy0wlxwvrkDnxcvb7PXmw9exZaJHmcVFPkubEiLu7RTJw6dDtBlBGL5SwKHFQ2MRr2hD7J59z8_EZYFCPtArxelYROGDiT9oY6Snq1U/s400/Photo+RBG+for+blog.JPG" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3VnsWSZoNhCfCXf02_29qdyjwybgDNqBf52f6Sf_gAPRyUUnWPXgDrqN3nZ0WQq8rUNePVivm1T2IbTCK2ubgN2tmUxzaOyb3psRwpt9yHOMyPT_f_DFKD19QJ6kBX1AQelyAJatfFkA/s1600/GRAPHIC+physical+activity_males.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="245" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3VnsWSZoNhCfCXf02_29qdyjwybgDNqBf52f6Sf_gAPRyUUnWPXgDrqN3nZ0WQq8rUNePVivm1T2IbTCK2ubgN2tmUxzaOyb3psRwpt9yHOMyPT_f_DFKD19QJ6kBX1AQelyAJatfFkA/s400/GRAPHIC+physical+activity_males.JPG" width="400" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<h3>
<b style="mso-bidi-font-weight: normal;">We're more active in 2011 than in 2001</b></h3>
</div>
<div class="MsoNormal">
Finally, there is good news in the commonwealth, and it has
nothing to do with next year’s recruiting class. Something noteworthy has been
happening for 10 years, and we learned in July what it was.<br />
<br /></div>
<div class="MsoNormal">
The Institute for Health Metrics and Evaluation released a
study measuring the change in physical activity of Americans, and Kentuckians
are among tops in the nation for increasing the amount of exercise they get.
You read that right, and it bears repeating: Of all the states in the country,
Kentucky was among the best, if not <i style="mso-bidi-font-style: normal;">the</i>
best, when it came to increasing physical activity from 2001 through 2011.<br />
<br />
<a name='more'></a>Rockcastle County also showed significant improvement. The
number of Rockcastle County men, for example, who reported sufficient levels of
physical activity (150 minutes of moderate activity or 75 minutes of vigorous
activity per week) increased by 4.5 percent, compared to the state’s 5.4
percent increase. The county’s activity level for men was 39.1%. That’s below
the state figure of 49.9% and the national average of 56.3 percent. More
locally, our men’s activity levels were lower than most surrounding counties. Still,
there was improvement. Women reported similar results.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Here’s a link to the map that has all the info, broken down
by gender: <a href="http://www.healthmetricsandevaluation.org/tools/data-visualization/us-health-map">http://www.healthmetricsandevaluation.org/tools/data-visualization/us-health-map</a><br />
<br /></div>
<div class="MsoNormal">
Experts are quick to point out that, since Kentucky ranked
so poorly in 2001, any increase in physical activity is magnified
percentage-wise. But drill down into the statistics and you’ll discover that we
still outperformed most states which had similar beginnings.<br />
<br />
Let’s pick on the
Volunteer state, for example. In 2001, 36.3 percent of Tennessee women reported
getting sufficient levels of exercise. In 2011 that number had grown only to
39.9 percent. Now look at Kentucky. In 2001, 33.6 percent of our women reported
sufficient exercise. In 2011 the number was 45.8 percent. You could say we came
storming back from a 3-point halftime deficit and are running away with the
game.<br />
<br /></div>
<div class="MsoNormal">
Of course this isn’t a competition, but I don’t see any harm
in thinking of it that way. If we did, given the way we approach, say, college
sports, there’s no telling what we could accomplish. <span style="mso-spacerun: yes;"> </span>The thing is, if you’re sick – which you are
more likely to be if you do not exercise – it doesn’t matter who won Saturday’s
game.<br />
<br /></div>
<div class="MsoNormal">
If you have the same kind of Kentucky pride that I have,
you’ll find the sight of this study’s color-coded map refreshing. Our
commonwealth, long beset by health problems, often ranks near the bottom of the
heap in health measurements. When public health officials publish maps designed
to illustrate health status at a glance, for whatever reason dark green most
often represents the worst health status, with lighter green to white
indicating areas of better health. It seems Kentucky, especially Eastern
Kentucky and often including Rockcastle County, is always the darkest of dark
green. We’re talking Appalachian deep forest green. And it makes me feel like I
did in Little League after getting hammered by other teams from nearby towns.</div>
<div class="MsoNormal">
<br />
But in sports they say never give up, and guess what, we
finally won a game, or at least scored some points. The map associated with
this study uses a different color scheme altogether, but notice Kentucky. Its blue
colors make it stand out from nearly all of the other states, and the blue here
has nothing to do the Wildcats.</div>
<div class="MsoNormal">
<br />
The bad news is obesity continues to climb. So in spite of
the increased physical activity, much work remains.<br />
<br /></div>
<div class="MsoNormal">
But the benefits of exercise are scientifically indisputable,
and apparently what’s being done by public health advocates, universities,
health departments, hospitals and others across the commonwealth is paying off.
Rockcastle Regional Hospital’s Countywide Stride run/walk series is a good
example. <span style="mso-spacerun: yes;"> </span>Ten years ago, there was one
annual recreational run/walk in the county, and it attracted 100 or so
participants. Now there are monthly run/walks that are averaging 228 participants.
Surely, this work is having an impact.<br />
<br /></div>
<div class="MsoNormal">
The 12-race series began in 2012, which was also the first
full year of operation for the hospital’s new wellness center. It attracted
5,000 visits for fitness classes such as spin, yoga, Zumba and kickboxing in
2012 alone. So we suspect big gains have been made since this study (which again
spanned the years 2001 – 2011) was conducted.<br />
<br /></div>
<div class="MsoNormal">
Now if we can tap into some team spirit to address obesity,
smoking, and other health challenges, maybe someday our true colors will shine
through.</div>
<div class="MsoNormal">
<br /></div>
Dwainhttp://www.blogger.com/profile/04354069461783648595noreply@blogger.comtag:blogger.com,1999:blog-1300374233358452067.post-65053217201543693122013-08-22T11:12:00.000-07:002013-08-23T13:52:06.714-07:00Mayor taking it a mile at a time<!--[if gte mso 9]><xml>
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0lcnh0ljHDIDOcKhdAd3GkzFgEM6FmJlSrZX0gHajcFRpBFwZwONuAjvG3nQDD3QG3jxs0b4nDjMg3ccTRfkMiwLmkZ89KHK-uY29veh94q99yZvVg-_iwT0apoePjXcONZByXu4D5GA/s1600/Medley+Liv+photo+8.6.13.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0lcnh0ljHDIDOcKhdAd3GkzFgEM6FmJlSrZX0gHajcFRpBFwZwONuAjvG3nQDD3QG3jxs0b4nDjMg3ccTRfkMiwLmkZ89KHK-uY29veh94q99yZvVg-_iwT0apoePjXcONZByXu4D5GA/s320/Medley+Liv+photo+8.6.13.JPG" width="213" /></a></b></div>
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Usually if the locals say the mayor is running again,
they’re talking about politics. But if you’ve heard people use the phrase lately
about Livingston Mayor Jason Medley, they really are talking about running,
literally.</div>
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At age 35, Medley has decided it’s time he got himself
physically fit, and he’s challenging residents of Livingston and all of
Rockcastle County to do the same. He’ll participate in the 4<sup>th</sup>
annual Livingston Leap Aug. 31, and he has issued the town’s first-ever Mayor’s
Fitness Challenge. The names of those who finish ahead of him in the race will
be put in a drawing for a cash prize of $50.</div>
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So how fast will you have to go to get a chance at the
money? His goal is to complete the 5K, or 3.1 miles, in 30 minutes, which is a
9:41-per-mile pace. For those you treadmill fans, that’s 6.2 miles per hour.</div>
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Medley, who until recently hadn’t run a mile without
stopping since high school, has been training for a few weeks. He’s now up to
running one mile three days a week while walking a half mile each evening, and
he has lost five pounds.<br />
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He says his workouts are physically difficult for him, but
mentally he feels great. “I can’t wait for the Leap. I feel like this event
will be fun for the community, and we’ve got a lot of people talking about it.”</div>
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If you’re thinking about participating in a 5K, a good
resource is <a href="http://www.coolrunning.com/">http://www.coolrunning.com</a>.
And always consult your physician before any new training program. We are not
kidding about this. I’ve observed, over and over again, how easily it is to get
injured doing something such as running that your body isn’t used to. Take it
slow, and monitor your body for any strange pains or sensations.<br />
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For information on how to register for the Leap, go to <a href="http://www.rockcastleregional.org/race">http://www.rockcastleregional.org/race</a>
and click on Livingston Leap. If you miss the leap, Rockcastle Regional
sponsors a race every month, so we hope to see you sooner or later!<br />
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Also, for great insight into why one man runs long
distances, check out the link below. It’s the best I’ve read in a long while.</div>
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<a href="http://www.npr.org/blogs/krulwich/2013/08/21/213869143/why-this-compulsion-to-run-long-distances-a-runners-beautiful-confession?utm_source=NPR&utm_medium=facebook&utm_campaign=20130821">http://www.npr.org/blogs/krulwich/2013/08/21/213869143/why-this-compulsion-to-run-long-distances-a-runners-beautiful-confession?utm_source=NPR&utm_medium=facebook&utm_campaign=20130821</a></div>
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Dwainhttp://www.blogger.com/profile/04354069461783648595noreply@blogger.comtag:blogger.com,1999:blog-1300374233358452067.post-34720727236325574622013-08-19T15:53:00.000-07:002013-08-22T11:29:08.992-07:00My Race Day at the Rockcastle Regional Duathlon<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsVjTbhD_BW2riMBGChyFfr48y5P7WSKncFrsNK9A1YhAEkO1KkbiM_acSiV64xPeW-bHMG7oPOFB62TPEs8e0dwUZwKWtbxggzIbdGMLR1OqEB5HsppgowUEkbQOhdqwlytI0Dmi2cDX5/s1600/1176229_10151785027327567_306374489_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsVjTbhD_BW2riMBGChyFfr48y5P7WSKncFrsNK9A1YhAEkO1KkbiM_acSiV64xPeW-bHMG7oPOFB62TPEs8e0dwUZwKWtbxggzIbdGMLR1OqEB5HsppgowUEkbQOhdqwlytI0Dmi2cDX5/s320/1176229_10151785027327567_306374489_n.jpg" height="213" width="320" /></a></div>
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First, let me say that this is one of my favorite races of
the year and I’m already looking forward to next year’s race. The race would probably be considered a
sprint duathlon – consisting of a 5K (3.1-mile) run, a 16.7-mile bike ride, and
then finishing with a 2.2-mile run. The
first run is flat and runs along the shore of Lake Linville, the ride is
through the rolling hills of Rockcastle County with a couple of pretty tough
climbs thrown in for good measure, and the last run is along the opposite shore
of Lake Linville.<o:p></o:p></div>
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My race strategy for the initial 5K was simple – find one of
the Bullen brothers and try to keep him in sight for as long as possible. It worked out just as I had planned: just as
one of them faded into the distance, another one blew by me with a few hundred
yards to go to the finish. They
guaranteed me a good starting time on the first leg of the race.<o:p></o:p></div>
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On a side note, Dwain Harris queried me after the race if I
had done any bird watching along the way.
As an avid birder it’s just not something you can turn off – especially
if you have memorized about 200 bird songs.
Many of my training rides and runs with Dwain have involved discussions
of different Kentucky species that we have heard along the way. My initial response to Dwain’s question was “No,”
but then I remembered that I saw an Osprey flying over Lake Linville in the
morning sun during the 5K leg and remarked to a couple of guys who had been
running with me for a half-mile or so, “Hey look, there goes an Osprey.” Dwain
wasn’t surprised when I told him one of the guys just ignored me and the other
gave me a strange look and drifted over to
the other side of the road. Note to self
– not a good idea to point out local flora and fauna during a race – especially
if you’re mixed in with the serious running crowd.<o:p></o:p></div>
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At the end of the 5K leg, I made my way into the transition
area. Some of the more experienced duathletes already had their shoes attached to
their bikes and held level with small rubber bands, so they ran out of
transition in their socks, mounted their bikes like trick pony riders, and tore
off down the road while simultaneously fastening their shoe straps. I had actually bookmarked a video on YouTube
that had demonstrated this procedure but decided that if I attempted this
maneuver without practice on race day I would have probably taken out the race
clock, injured a small dog, and face-planted into a muddy ditch. I quickly
decided that sitting down was the best way to get into my riding shoes.<o:p></o:p></div>
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Here is where my dance with the guy in the orange riding
jersey begins. We probably passed each
other about 5 times on the ride. He was
clearly a better climber than I was and would pass me on the uphill sections,
and I was clearly faster on the descents due to the Earth’s gravitational pull
on a more massive object. He was
probably 50 yards or so in front of me as we pulled into the transition area to
don our running shoes for the final 2-mile run.
My legs felt like rubber for the first 200 yards or so but I eventually
settled into a good pace that turned out to be the exact same pace as…..you
guessed it….the guy in the orange jersey.
I ran about 75 feet behind him for most of the run and had almost
resigned myself to finish in that position.
<o:p></o:p></div>
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With about a quarter mile to go, however, I decided to
unleash my secret weapon – but first a little background information. The night before, I had programmed a song playlist
into my Sansa Clip mp3 player. There
were five songs with the appropriate beat to keep me on pace, such as Springsteen’s
“Dancing in the Dark” and the appropriate “I Ran” by Flock of Seagulls. My coup de grâce was AC-DC’s “Back in Black”
– with a beat so fast it could only be sustained for 200 yards or so and was only
to be deployed on an as-needed basis at the end of the race. So here I was, swapping positions with, or
staring at the back of, the guy in the orange jersey for almost 20 miles. Should I just drift into the finish or make
one final sprint? It turns out the
decision was made for me as I looked behind me one last time to see a guy in
gray closing fast on both of us. I
quickly called upon AC/DC, and the classic opening guitar riffs quickly carried
me past the guy in orange and on to the finish line.<o:p></o:p></div>
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I didn’t make my dream time of 1 hour 33 minutes but I was
close enough at 1 hour 35 minutes. I was
able to take a full 9 minutes off last year’s time and there’s always next year
to shoot for the 1:33…….or maybe 1:32.
This was the only race I have ever competed in twice and I hope to run
it for many more years to come.<o:p></o:p></div>
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Overall, I can’t say enough about all the people and
sponsors who make these races possible.
These races can only happen through hours and hours of planning,
coordination, organization, and dedication to detail. I contributed a very small part by helping
Dwain collect the race signs and pull the tape markers off the roads after the
race but hope to do more in the future.
My hat goes off to all the wonderful people who make the Rockcastle
Countywide Stride Series of races a reality.<o:p></o:p></div>
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Ed Talbotthttp://www.blogger.com/profile/03842155091396160239noreply@blogger.comMount Vernon, KY, USA37.404119216577193 -84.349894523620637.40096571657719 -84.354937023620607 37.4072727165772 -84.3448520236206tag:blogger.com,1999:blog-1300374233358452067.post-37223390227605812822013-08-09T09:50:00.000-07:002013-08-22T11:30:38.069-07:00My Journey from Couch to Duathlon<blockquote id="yui_3_7_2_1_1376066469820_2298" style="margin: 1em;" type="cite">
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It was a dark and cold February evening....somewhere a dog howled....and I was attending the Couch to 5K program at the Rockcastle Regional Hospital. In the years since I finished pharmacy school I had let my weight inch up to well over 200 pounds and I had decided to try to do something to turn that trend around. The program was well attended as a standing room only crowd filled the new presentation room on the third floor of the hospital. We heard from physical therapists, dietitians and many other knowledgeable people on what it would take for each of us to extract our butts from the living room couch and complete our first 5K run (3.1 miles for those of you metrically challenged). We were given printouts, planning schedules, diet tips, and other very useful information to help us complete this challenge. It must have worked quite well, as the Rockcastle County Wide Stride races had banner years in 2012 and 2013.<br />
<a name='more'></a>As for me, I had good intentions but the Wendys on the second Richmond exit always called my name as I made my way home. I could put away a Crispy Chicken Sandwich from the dollar menu as a pre-dinner snack in the last 5 miles to home and no one would be the wiser. Also, more than one large chocolate Frosty made its way home to my freezer for a post dinner treat. The weeks turned into months and before long I had managed to boost my fighting weight up to the heavyweight division at about 212 pounds and my blood pressure had officially reached the pre-hypertensive level. The information from the February program was still sitting on my filing cabinet and with summer vacation just around the corner I decided it was time to make a change. Little did I know it would be a life altering change for me.<br />
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My first step was to find out my baseline fitness level. I remembered my glory days (25+ years ago) as a cadet at the Virginia Military Institute, running a few 6-minute miles before heading to the gym for an hour of full-court basketball. Surely I could manage at least one mile at, say, an 8-minute pace. It was not to be, as my first few runs all clocked in at well over a 9-minute pace. With my baseline set, I decided that my first priority would be to drop a few pounds. The laws of physics (and common sense for that matter) told me that it takes more effort to move a heavier weight, hence every pound I lost was one less pound of fat to drag around the track or down the road. Using skills from my former profession, I set up a spreadsheet on my computer that charted my weight. The spreadsheet also served as a place to keep all my training times as well as notes on how I felt after each run. An uptick on the weight chart would tell me it was time to stop “treating myself” with fat and sugar and get back on track. </div>
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I have always been one who needs a goal to shoot for. I took a look at the Rockcastle Strides race schedule and since many of the races fell on the Saturdays I had to work in the pharmacy, the first race I could expect to compete in was also one of the toughest on the schedule - the duathlon race at the Rockcastle Run, Bike or Hike. This race consisted of a 5K run, a 16-mile bike ride, and then a 2-mile run. I could have opted for just the 5K race but I figured that a little fear would motivate me to get out of bed in the morning and go running. I did have one little bitty problem with the biking portion of the race.....I didn’t have a bike. A trip to the local bike store in Richmond solved that problem and I was off to the races (both literally and figuratively). My newly created spreadsheet listed every day for the next three months and the date of August 25, 2012 was highlighted in big red letters at the bottom of the sheet. Three months of training, dieting, and apprehension passed by quickly. My weight had dropped off quickly with both the training and dieting and I was now at a comfortable 188 on race day - a full 20+ pounds lower than where I had started. I had read everything I could find on the Internet about running and cycling over the past few months and fitness had become my new best friend. I’m not one to brag but there is nothing quite like the feeling of cutting new holes in your favorite leather belt where no holes had ever existed before.<br />
<br />
The morning of the race was beautiful with blue skies and fairly cool temps for August. My goal was just to finish but my competitive side took over and I pushed a little harder than I should have. Needless to say I went through some ibuprofen over the next couple days but I also felt a great sense of pride and accomplishment. After tasting “the human drama of athletic competition” (older readers will understand this reference–youngins’ can Google it) I didn’t want the feeling to end. I signed up for several more Rockcastle races over the next year. Needing a new and bigger challenge to keep me motivated I signed up for the Iron Horse Half Marathon in Midway in October - a 13 mile jaunt through the rolling heart of the bluegrass.<br />
<br />
At this point I was hooked on fitness – it was like a self-fulfilling prophecy – the more I did the more I wanted to do. I felt better than I had in decades and my blood pressure had dropped back into the normal range. I don’t think I’ve taken an elevator in over a year (I’m always looking for the stairs) and I’m always amazed at the people at Wal-mart who drive around and around for 8 minutes to get a parking spot 25 feet closer to the door. I also read books such as Born to Run by Christopher McDougall about a tribe of Indians in Mexico’s Copper Canyon who are born runners. They can run 100 miles through scorching canyons, sleep a couple hours, then do it all over again. If they can do that then surely I can run a few laps around the neighborhood. I joined both the Bluegrass Cycling Club in Lexington and the Madison County Cycling Club and have made many new friends during their group rides, which are planned for people of all ages and abilities.<br />
<br />
Exercise is probably the most under-utilized medication known to man. It is absolutely free, lowers cholesterol, burns fat, lowers your risk of all cancers, practically cures Type II diabetes, improves your mood and self-esteem, helps you sleep better, boosts your energy levels, puts a spark back in the sex life, and improves your looks as well as your outlook on life. If I could make a pill that could do 10% of what exercise does I would be a billionaire. And all it takes is a willingness to start. The human body is a marvelous self-healing machine - all it takes is the proper fuel and a test drive now and then.<br />
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This year I’m looking to take a few minutes off last year’s time and set a new PR (personal record). This will be a new experience for me as it will be the first race that I’ve ever run more than once.<br />
<br />
My decision to compete in that first race at the Rockcastle Run, Bike, or Hike has changed my life. It doesn’t matter if you walk the 2-mile course or compete in the duathlon - the most important, and arguably the hardest thing, to do is to start. </div>
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Ed Talbotthttp://www.blogger.com/profile/03842155091396160239noreply@blogger.com