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Blog: Feature Stories

‘Surreal’ Marathon Project sets Charlotte’s Paula Pridgen Against Nation’s Best

January 7, 2021 by admin

photo credit: Kevin Morris

In a year when marathons had to be run in private, one elites-only event allowed Charlotte’s Olympic Trials qualifier Paula Pridgen to hit the road with some of the best. The Marathon Project in Chandler, Arizona, on December 20th allowed only 50 men and 50 women to compete on a closed, 4.26 mile-loop course. Pridgen says the unique situation, in a year with little racing, helped her learn a lot about herself as a runner.

“It was a little different,” says Pridgen, who runs for Charlotte Running Club and is sponsored by Oiselle Running Apparel for Women. “It was so surreal – so empty, but fun.”

Pridgen applied to be part of the invitation-only race after hearing about it from a friend and training partner. She didn’t know if she would be accepted, but was delighted to hear that she was. In a year with few in-person races to choose from anywhere in the world, she knew the field would be even faster than Olympic Trials in February had been.

photo credit: Kevin Morris

The course was a flat, C-shaped loop that runners would run around and back on 4 times to finish the race (including turn-arounds at each end of the ‘C’). Every runner was allowed to invite only 2 people as a support team, so the wide-open road was mostly empty of people cheering. Out of 102 entrants, 76 finished. Pridgen placed 31st of 32 women after deciding she didn’t come all that way to drop out, and had no good reason to.

“On race day, I went out there feeling pretty confident I was in shape — and I do feel I was in shape — and felt good early on,” recalled Pridgen. “I jumped in with a pack that some were shooting to run a little faster, and may have started out running too quick. I slowed a bit, but didn’t get better.” Her finish of 2:42:18 was more than two minutes slower than her best of 2:40:04, but the lessons of pacing and perseverance she learned were important to her longtime running goals.

“I learned a little more about what works for me in a marathon, and how to run my best marathon,” says Pridgen. “It’s probably the most competitive marathon I’ll ever run.” She calls the whole experience – from the closed course on flatlands outside Phoenix, to the lack of cheering spectators, to the challenge of pacing with so few competitors — “surreal.” But she is still very glad she was chosen to take part.

“I’m grateful for the opportunity,” she says. “Most people have not had the opportunity to run in person – especially marathons – in 2020. I was thankful to have something to train for.”

After competing, it was back to life in Charlotte for newlywed Pridgen and her husband, fellow runner Franklin Keathley. Pridgen took two weeks off from training to rest and move into the couple’s new home. The time off gave Pridgen time to relax and reflect.

“Putting COVID aside, it was just a cool race,” she said. “It was nice to have something to get excited about.”

Filed Under: Uncategorized

Here’s to a New Year – and (Readjusted) New Goals 

December 30, 2020 by admin Leave a Comment

Well, 2020 was quite a year. Most of us set new goals, like we do every year (we hope!), but this year took a little more patience and determination to meet them – if we even met them. Because of this highly unusual year, we thought you’d appreciate a reset on setting goals for 2021. So, we asked some experts – mental health and wellness counselor Juliet Kuehnle, of Sun Counseling and Wellness, and ultra-motivated ultra runner and Novant Health Charlotte Marathon Ambassador Arun Kallikadavil. This should inspire you! 

First, it should not surprise you that to reach your goals, you have to start by…. actually setting some goals. It’s not enough to have some “kind of” ideas in your head – you must think about them carefully and make them precise. 

“Be specific,” says Kuehnle. “Make goals clear, not vague.” This can include simple goals like, “I want to give myself a break from screens,” or “I want to get stronger,” or “I want to drink more water,” says Kuehnle.  

Goals like these can be easily met by setting an alarm to get up from your computer and do pushups every hour or two. Buy a water bottle with the goal of drinking it all and refilling it 3 times a day. Write your goals down to remind yourself. 

 These aren’t your pre-2020 goals, they are your post-2020 goals and that is a big difference to some of us. Kuehnle says you should ask yourself, “What aligns with my personal values and is something that fits with where I am in life right now?”

It’s okay to shift from a performance goal to a personal care goal. If you realize your marathon training fell short because of restrictions (or your own illness), you can readjust goals to the reality that running to relieve anxiety is a worthy goal in itself.   

It’s also okay to have basic goals that push you beyond your comfort zone, and “stretch” goals that are known only to you. Don’t sell yourself short.  

“If you are confused, find someone who can help you narrow down your goals,” says Kallikadavil. “Find goals that make sense to you.” It’s okay to compete with only yourself, and not someone else, to make sure your goals make sense. “Everyone has their own set of goals and strengths, and their shortcomings they need to overcome,” says Kallikadavil.  

“I publicize my goals ahead of time,” says Kallikadavil. “That sets up my accountability.” In fact, not only does Kallikadavil write down and publicize his goals, he gives them names. His first 3-year set of goals went by the acronym, “AAA,” for Acquaintance, Accomplishment, and Acceleration — to get started, gain endurance, and get faster.  

This is your accountability. Is there a time or distance you want to reach? A number of push-ups or weight reps? Make sure these are part of the goals you write down.  

“Ask yourself, how will I track it?” says Kuehnle. Again, this can be as simple as texting a friend every time you meet your workout goal. “I ran 30 minutes,” or “I did 3 sets of 10 reps at 20 lbs. each” is a great start. Again, it’s not always about running a PR every time you train, or every race you race. For your mental health, think about finishing a new distance, or challenging yourself to a new pace on the front, back, or even middle of a run.

“Sometime” is better than “Never” – we’ll give you that. But “sometime” needs a circle on a calendar so you can plot your journey. After you’ve checked off your other requirements (relevant, measurable, attainable), find your date for accountability, write it down, and then determine what it takes to get there. And yes, virtual races count!

“Sometimes including a deadline helps motivation,” says Kuehnle. If it’s not a race you’re focusing on, name something that means more to you. Did you want to do 25 reps at a certain weight by Spring? Be able to run 30 minutes without stopping by May Day? Challenge your teenagers to a pushup contest by the end of school in June? These things also count.

You can even add onto past goals in a fun way. Remember Kallikadavil’s AAA plan? He added to it in subsequent years with Adaptation, Augmentation, and Affirmation – he learned to run without shoes (2018), learned to swim so he could compete in a triathlon (2019), and completed 6 marathons in 6 months (2020). Next he’ll tackle Ascent (training his wife to run a marathon in 2021) and Amplification (completing a full Ironman in 2022). We’re giving him an A for Attitude, for sure!

Every journey of 1,000 miles starts with those first steps. By setting goals, writing them down, and setting a deadline, you can revel in some early victories (make sure you name them too!) and find the motivation to go on to bigger and better goals. Remember to give yourself some grace on the off days, and then get up and go again. Good luck and Happy New Year!

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Hitting the Trail with Ease

December 18, 2020 by admin Leave a Comment

One of the great things about living and running in Charlotte is our access to the mountains and beaches. In between, there’s a ton of great trails for every kind of trail runner. We’ve touched on a few resources here. If you’re still noodling on the “how and why” to get started, we checked in with some locals who know their way around Charlotte trails for some local know-how on hitting the trails with ease.

It’s good for body and sole… and soul.

“Obviously, there’s the benefit of decreased impact on your feet and joints from running on softer surfaces,” starts Will Hayes, Performance Manager at Novant Health Sports Performance Center. “Plus, there’s the stimulation of running on uneven surfaces.”

Stimulation? As in, it’s going to literally wake up muscles that don’t generally get a workout when we’re running on the very linear, predictable pavement. That’s a good thing.

“And there’s the psychological good that comes with getting outside, too,” reminds Hayes. Can’t argue with that.

It’s the shoes. Choose wisely, grasshopper.

“For trails — especially technical ones — I recommend wearing trail shoes,” says Chad Champion, president of the Charlotte Running Club and trail aficionado. “If you don’t have any, visit your favorite Charlotte running store and have them find the best trail shoe for you.” Mud, rocks, roots, and uneven terrain will take a different toll on your shoes.

But don’t let gear keep you from going off the beaten path. Depending on how technical the trails, what’s in your current lineup might work just fine.

“As much as we love running the trails around here, not all of them are as technical as say, Crowder’s Mountain,” adds Charlotte Running Company’s Eric Custodio. Eric says most road shoes with sturdy outsoles are sufficient for experiencing entry-level trail running around Charlotte. If you find you enjoy it, you can always get a purpose-built shoe to explore more aggressive trails.

Or if you’re just looking for a reason to buy new shoes, permission granted!

Mind the ups and downs.

“Keep your eyes out for roots and rocks,” says Lisa Landrum, founder of runCLTrun. “You’ll fall anyway. It’s ok. You’ll get back up.” Brush it off and keep going, and maybe even keep an extra band-aid in your shoe. Mom would be proud.

Bryan Hojnacki shared similar advice: “Keep a 10-foot focus.” He says it’s his running mantra, which has gotten him through ultra races and many miles of trails around Charlotte. “If I can run the 10 feet in front of me, I can go forever. If you’re not focused on that 10 feet, you’re going to trip, hit a tree branch, or twist an ankle.” Not only does this mantra keep him in the moment, he finds a lot of stuff, too. He even devotes an Instagram account to it.

The sound of nature is calling, too, so stop and listen. No cars, no stereos, no leaf blowers – but there may be other runners, bikes, or horses on some trails. Having an ear out for nature also gives you a good heads-up when the silence is broken by faster or bigger traffic on the trail.

Know before you go …or take a buddy who does.

New trails are great to explore, but count on your phone to help if you’re deep in the woods. If it’s a new trail, you might want to bring a friend who’s been there before.

“With so many different options and extensions it’s easy to get lost,” says Champion. “At the least, make sure to have a map available.” A map – on paper. In a plastic baggie.

“And don’t cut the switchbacks,” says Landrum, “in running and life.” Good advice, especially because we know running IS life, right? Enjoy the scenery. Plus, staying on your trail will lessen your chances of getting lost in the first place. Most Charlotte area trails are well-marked, so become familiar with those markings and recognize where the trail exits are on the map, and review them before you head out.

Since most trails don’t pass through a Wawa, you’ll want to BYO water or snacks. Champion recommends a handheld water bottle or hydration pack for any outing beyond an hour.

Pace yourself.

“Don’t try to compare your road pace with your trail pace,” says Landrum, “they’re not even the same kind of running.” Sure, set your watch and run for whatever time or distance, or make a loop that covers the distance you want to cover. But you won’t be winning at both, so don’t do that to yourself. Just enjoy the challenge of something a little different.

“There’s no need to go too hot out of the gate,” adds Hayes. If you’re new to trail running, you’ll want to give yourself time to adapt to the overall changes in terrain and previously under-utilized muscles being added to the mix.

“It’s ok — more than ok, actually — to hike up hills or stop for a minute and look around, take a deep breath and notice the quiet,” says Landrum. North Carolina’s beauty is a treasure. Trails are one more way to experience it. Keep it that way, and pick up your trash.

Filed Under: Uncategorized

What’s in This Stuff?

December 10, 2020 by admin Leave a Comment

Runner, walker, cyclist, swimmer… no matter the discipline, it takes energy to make us go. Like any engine, we want to strike that balance between having enough fuel on board to get to our destination, but not too much to slow us down. You know your body best, but as a general rule for any run or race longer than a 10k, you probably need to refuel somewhere along the way. And let’s face it; no one wants to find themselves on empty running these hills around Charlotte.

Every athlete has their favorite goo, potion, bar, or energy gel. But what’s in this stuff? Generally, quick carbs, or sugars — like glucose (often maltodextrin from a plant starch), and fructose (also from plants, absorbed more slowly than glucose) — and a touch of electrolytes. Sugars are great for quick energy, but knowing when to eat them and how much to eat is a science on their own. Electrolytes are the salts that let them do their work.

“In general, carbohydrate intake should increase as the duration of the exercise increases,” says Registered Dietitian Matt Dengler of RxRD Nutrition. “Consuming carbohydrates isn’t necessary during exercise lasting less than 30 minutes. During sustained, high-intensity exercise lasting 30-75 minutes, consuming small amounts of single or multiple transportable carbohydrates may enhance performance.”

Unlike carb intake in the days and weeks before a longer run, workout, or race, carbs in gels don’t depend on our body weight. Dengler suggests 30g per hour for activities lasting 1-2 hours, and 60g per hour for exercise lasting 2-3 hours. The salts in electrolytes help your muscles convert the sugar, but keep in mind you’ll need to hydrate to make that happen — so don’t forget to feed your thirst to boost your energy.

Read the labels if you’re not sure what you’re getting, or if you prefer more natural ingredients compared to the highly-processed sugars found in many gels.

Read this: How long will it take to burn off that toasted white chocolate mocha? (and other holiday favorites!)  

In addition, proteins are an important part of muscle rebuilding, but their place in training is generally thought to be for several hours before or quickly (1-2 hours) after workouts to avoid stomach problems. They’re not an energy source compared to carbs, but protein + carb snacks + hydration can be helpful for ultra distance events, and for rebounding from hard workouts and races.

“Protein helps you recover quicker,” says Jamey Yon, a 22-time Ironman competitor, coach, and nutrition product developer. “You need it throughout the day because it absorbs slowly.”

Yon’s search for fuels to maintain a healthy balance during his endurance events led him to invent Yon Bons, which are a combination of carbs, proteins, and healthy fats. The three elements are mixed in a 50/25/25 percent ration, respectively — a higher protein count than found in most energy bars. Yon uses nut butters, which he likes for its high protein content per gram, and other natural ingredients.

“It teaches body to go longer on less, and burn fat for fuel,” says Yon. A healthy training diet with a healthy balance of foods prepares your body for a great event, but proper hydration and snacking for long race days will give you the endurance you need, he says.

The proper balance for any individual runner depends on the runner, however. Experiment with what works for you in the weeks and months before your race — of course — and not the day of. But doing a little reading (labels) and math (combinations) as part of training can equal top performance.

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Gifts Runners Will Love This Season

December 3, 2020 by admin Leave a Comment

It’s hard to buy the right gift for someone who has everything, but if there’s a runner in your life (even you!), here are a few ideas – besides socks – you might want to get them. We aimed for a list of things not every runner has, but most would love to have! And you can always add socks to their stockings –

 

Hypervolt Percussion Massage Device

This quiet massager has 5 different massage heads and 3 intensity levels to give you a near-silent massage for warm-up, warm-down, or to relieve sore muscles. A full charge can last up to 6 hours, so you can keep it in your gym bag at the (home) office and still have it handy after work.

“It’s like getting a massage,” says Charlotte Running Co.’s Assistant Manager Dana Pettice. Retails for $349 at Charlotte Running Co.

 

Goodr Sunglasses

If you’re running off into the sunset this season, you’ll want a good pair of sunglasses. Fleet Feet’s Retail Experience Manager Kim Smith likes Goodr glasses because they’re lightweight, colorful, and bounce-proof, and come with a choice of polarized and/or reflective lenses.

https://www.fleetfeet.com/browse/sunglasses

“They’re designed by runners, for runners,” says Smith, “So they won’t slide off your face when you sweat.” Chase Cline at Omega Sports agrees, saying they’re out the door quickly after they come in. Tons of fun colors to choose from, too, starting at a very reasonable $25. Pair them with a strap from Chums for $12 or less at Omega Sports and they’re guaranteed to hang around.

https://www.omegasports.com/gear-apparel-and-footwear-accessories-sunglasses

https://www.omegasports.com/searchresults.cfm?searchKeyword=chums

 

Tunes

Or specifically, music players that won’t distract you from hearing your surroundings, like Aftershokz bone conduction headphones. These headphones transmit through the bones near your ears, instead of covering them, so you can still enjoy birds singing or, more importantly, cars coming up behind you.

Aftershokz come in several styles and colors, starting at $80 at Fleet Feet in Rock Hill or Vac and Dash in Albemarle.

https://www.fleetfeet.com/browse/music-accessories

 

Be Seen

Reflectivity is a HUGE safety consideration now that nights come sooner after 5 p.m. than most runners would like. Vests, armbands, and running lights will allow you to be seen as you pound the asphalt around town.

A super-comfy, minimalist NAT Vibe vest gives 360-degree visibility starting at $25 at Run for Your Life. https://shop.runforyourlife.com/product/337753/NATHAN/NAT-VIBE-VEST

Pair with a NAT Neutron Fire RX headlamp with 5 light settings for $55. https://shop.runforyourlife.com/product/337834/NATHAN/NAT-NEUTRON-FIRE-RX

Or try a Nathan HyperBrite Strobe clip for $15, https://www.fleetfeet.com/products/nathan-hyperbrite-strobe-light

LightSpur LED Foot Light for $20, https://www.fleetfeet.com/products/nathan-lightspur

or Amphipod Flashing Armband for $16, all at Fleet Feet. https://www.fleetfeet.com/products/micro-flash-arm-band

 

Turtle Towels

If your favorite run isn’t right outside your front door, your car seat cover probably has stories to tell just from smell alone. A quick-use, waterproof, washable seat cover might be your favorite runner’s best friend in the car – and appreciated by anyone else who drives it.

“Turtle Towels make a great gift,” suggest Peter Asciutto of Vac and Dash. “They go over your car seat after you exercise.” Turtle Towels come in a colorful zip pouch that fits over the head rest to keep the rest of the cover in place on your seat. They retail at $29.95 at Vac and Dash, the only North Carolina distributor.

Ahhhh…. For Feet

Runners’ shoes are as personal as it gets, but once they’re off, those feet need relief! Try gifting an off-the-clock shoe that makes sore feet go ahhhhhh…. like recovery sandals by Oofos or Hoka One One, says Charlotte Running Co.’s Dana Pettice. Omega Sports sells the Oofos flip flops and new slides, too. Prices start at $50.

https://www.charlotterunning.com/shop.aspx?fp=hoka-one-one-womens-ora-recovery-slide

https://www.omegasports.com/oofos/oofos-mens-ooriginal-sport-thong-sandal-graphite-32768

And for the Rest of You

Your runner’s tired muscles could use a massage, and a recovery stick or roller may be just the at-home item they’re looking for. Basic styles from Pro-Tec, Addaday, and TriggerPoint start at $20 and go up from there depending on size and complexity. Try a Marathon stick for $35, or The Orb Massage Ball for feet for $20.  You can find sticks and rollers at most running stores, including Charlotte Running Co., Run for Your Life, Omega Sports, and Fleet Feet.

https://shop.runforyourlife.com/product/337024/THE-STICK/Marathon-Stick

https://www.fleetfeet.com/products/triggerpoint-mobipoint-massage-ball

https://www.omegasports.com/trigger-point/trigger-point-the-grid-10-orange-8059

Tri, Tri, Tri Again

For the triathlete, InsideOut sports carries a few extras that will carry you through your run and into biking and open water swimming. Manager Mark Hoffman suggests starting with hydration: an XLab system to keep drinks and snacks handy on the run or ride. “They’re great for triathletes, have fancy attachments, are aerodynamic, and look cool,” says Hoffman – “all things triathletes like.”

Pair a hydration gadget with some Aquasphere Kaiman Goggles made just for Open Water swimming, at $21.99, and an Italian-made Kask bike helmet in 3 distinctive designs tailored to your use starting at $79.99.

https://www.insideoutsports.com/xlab-duo-pod.html

https://www.insideoutsports.com/swim/swim-goggles-masks/aqua-sphere-kayenne-goggle-polarized.html

https://www.insideoutsports.com/bike/helmets/kask-rapido-helmet.html

It’s a Snap

Literally… a snap, to pin your race number to your jersey. Tired of safety pins putting holes in your best running jerseys or pullovers? Try BibBoards Bib Number Snap-ons. They’re sold out online but you can find a set of 4 at Vac and Dash for $10 or 2 sets for $15.

While you’re there, grab some Sport Hooks to display all of your medals. The metal rack full of display hooks are topped with laser cut designs and phrases to give your runner an inspirational boost, starting at $63.95 at Vac and Dash.

Cash n Carry

If you want something of the best-little-stocking-stuffer variety, Chums has several gifts under $12 to keep things simple for your run club Secret Santa exchange. Surf Short Rip Stop wallets for $9.99 are a top choice, says Chase at Omega Sports. Silicone phone card holders and phone lanyards, along with neoprene sunglass straps are all small, cool gifts that are easy on the wallet.

https://www.omegasports.com/searchresults.cfm?searchKeyword=chums#?keywords=chums&search_return=all&res_per_page=96

https://www.omegasports.com/chums/chums-surfshorts-wallet-rip-stop-nylon-ocean-blue-sunrise-45381

https://www.omegasports.com/chums/chums-the-gripper-silicone-phone-holder-with-detachable-lanyard-blue-45374

https://www.omegasports.com/chums/chums-keeper-wallet-silicone-phone-card-holder-royal-45362

Apparel

Runners can always use more shorts and jerseys, but it may be time to retire that favorite half-zip fleece. If you’ve washed the life out of it but it still seems to stand up on its own, try getting a new one. Charlotte Running Co. and Run for Your Life stock great apparel from Brooks and New Balance, to name a few. Also try some Nike Dri-Fit shorts or Under Armour Coldgear leggings from Omega Sports.

https://shop.runforyourlife.com/product/329235/BROOKS/W-BRO-NOTCH-THERMAL-

https://www.omegasports.com/under-armour/under-armour-womens-coldgear-legging-black-36381

 

Socks

Okay, I know we said we wouldn’t go there, but socks ARE a great idea because they are used every day and wear out sooner than other apparel. Moisture wicking brands are your best bet, with thickness depending on what your runner likes or needs. Feetures and Balega from Run for Your Life are two great brands to stuff in your runner’s stocking, starting at $13. For something a little different – add a pair of Injinji toe socks for $12 and up.

https://shop.runforyourlife.com/shop/#search=socks

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