Special Note: The Women 30-39 race is at 9:23 am and the People’s Walk is at 9:24 am

Race Schedule

He gave the Colt to my son who decided to restore it to an operational level. The only part it needed to be fully functional was the small spring inside the manual ejector. So, being a child of the modern age my son Googled “Colt ejector springs” and come to a website “gunsprings.com” where he was able to buy the necessary spring. GunSprings.com! Are you kidding me.

What the internet has given us is nearly unlimited access to nearly infinite information about hyper-esoteric interest and activities. What it has also given us is unlimited access to information and advice that is misguided, well-meaning but silly, and often simply wrong. No where is that more true than in the information for runners and walkers.

Google “5K Training Programs” and you’ll get 251,000 citations. One quarter of a million citations. For a 5K training program. How is anyone supposed to sort through the information haystack and find the right training program needle? It isn’t easy. And sadly, for many of us, we learn the hard way that the program we’ve chosen doesn’t work for us.

These days it seems like every elite athlete has decided to become a coach and write a training book. The truth is that publishers have decided that putting an elite athlete’s name on a training program will sell books. It may sell books, but it may not help you train well.

Then there are the endless “new” ideas and “innovative” products. More shoe. Less shoe. No shoe. High sugar. Low sugar. High protein. Vegan. Whew!

How can you know what information is accurate and who’s telling the truth?  In my view, that you can’t. You’ve got to find trusted voices, whether that’s online, in magazines, or in person. There are still experts out there. There are still people who really do know more than anyone else. Even if their opinions differ, they still know more.

The key is to avoid being taken in by the latest, greatest, idea. The key is to not let your own insecurities convince you that someone else is always right.

Having access to vast amounts of information is fine. Just remember that the results of a Google search are worth exactly what you paid for them.

Waddle on,
John
John “the Penguin” Bingham, Competitor Magazine columnist
Author, The Courage to Start, No Need for Speed, Marathoning for Mortals and Running for Mortals.

Have a question for John? Write him.

By Cielestia Calbay

Today marks the 41^st anniversary of Earth Day. And though only 36 percent of Americans are concerned about the planet’s well-being, as surveyed by The A Harris Interactive Poll, there are many ways to eat smart and responsibly for those looking to eat green today.

When shopping for sustainable foods, you’ll likely be bombarded with labels like “grass-fed,” “cage-free” and other foreign-language-sounding terms. With the help of EarthDay.Nature.org, we’ve decoded these less-than-intuitive labels to help you make an informed decision:

Shade-Grown

Found on: Coffee

Definition: Instead of clearing land to grow coffee, producers grow coffee underneath the tree canopy, which helps keep our air clean, our soil healthy and provides habitat for animals and birds.

Dolphin-Safe

Found on: Tuna

Definition: Fishers didn’t use a certain kind of net on or around dolphins, and no dolphins were killed or seriously injured during tuna harvesting.

Grass-Fed

Found on: Meat

Definition: The animals were fed a diet of “100% forage,” were raised on a pasture and were never given hormones or antibiotics.

Free-Range/Cage-Free

Found on: Poultry

Definition: American producers must prove that the birds have “access to the outside,” although the frequency or duration of this access is not defined

Local

Found on: Almost everything

Definition: The product adheres to USDA guidelines and was transported less than 400 miles from its origin, or hasn’t come from another state

Animal Welfare Approved

Found on: Meat, poultry, pork, dairy, eggs

Definition: AWA is a free and independent third-party auditing and certification program for family farms raising their animals humanely — outdoors on a pasture or a range.

Certified Naturally Grown

Found on: Produce, honey, meat, poultry

Definition: It’s similar to USDA certification, but relies on peer-review rather than third-party inspection.

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Cielestia Calbay is the associate editor of Competitor Magazine. If she’s not the office, you’ll probably find her outdoors or scouring the area for the nearest juice bar. She may be reached at ccalbay@competitorgroup.com or @ccalbay

By Cielestia Calbay

Those observing this day will want to have a meat-free meal come dinnertime.  But cutting out meat doesn’t necessarily mean skipping out on your daily protein intake. Here is a roundup of hearty protein sources to incorporate your meatless meal:

Beans  (including soy) (approximately 20g per 1/2 cup)

Eggs (6g per one large sized egg)

Quinoa (9g per 1 cup)

Nuts and Seeds (as much as 5g in almonds and 33g per 100g per serving in squash seeds)

Cheese  (6-10g per ounce depending on sharpness)

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Cielestia Calbay is the associate editor of Competitor Magazine. If she’s not at the office, you’ll probably find her outdoors or scouring the area for the nearest juice bar. She may be reached at ccalbay@competitorgroup.com or @ccalbay

By Cielestia Calbay

The fall holiday season has a reputation for being indulgent, but Easter is just as bad.

As the Lenten season ends this Sunday, many of us will surely be rewarding ourselves with chocolate, cake and other junk food we may have abstained from during the 40-day fast.

But before you stuff yourself with the more than 90 million chocolate bunnies and jelly beans reported to be nestled into our Easter baskets this weekend, read up on how they stack up in our Easter candy nutritional value count:

4 Marshmallow Peeps

Calories: 130

Fat (g): 0

Sugar (g) 29

1 Cadbury Crème Egg

Calories: 150

Fat (g): 6

Sugar (g) 20

1 Dove Solid Chocolate Bunny

Calories: 230

Fat (g): 0

Sugar (g) 29

35 Jelly Belly Assorted Jellybeans

Calories: 140

Fat (g): 0

Sugar (g) 32

9 Brachs Malted Easter Eggs

Calories: 200

Fat (g): 8

Sugar (g) 23

1 Egg of Easter M&Ms

Calories: 280

Fat (g): 12

Sugar (g): 36

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Cielestia Calbay is the associate editor of Competitor Magazine. If she’s not at the office, you’ll probably find her outdoors or scouring the area for the nearest juice bar. She may be reached at ccalbay@competitorgroup.com or @ccalbay.

By Cielestia Calbay

As featured in the April issue of Competitor Magazine out now:

There might be some truth to the Fountain of Youth myth, as researchers at McMaster University in Hamilton, Ontario, found that regular exercise could delay premature aging.

Published in the “Proceedings of the National Academy of Sciences,” the study used a group of mice that were genetically programmed to age faster than normal mice. Some of the mice ran on treadmills for 45 minutes, three times a week, while the other mice were inactive.

Five months later, the mice that exercised were still young and that their organs and brains also seemed to have improved. However, the sedentary mice had begun to age and bald, were less active and had weakened organs.

Researchers examined their mitochondria–power centers within cells that generate energy–and found that the mice that exercised had fewer signs of damage to their mitochondria.

Several studies have found similar results; however none has shown such a prominent effect.

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Cielestia Calbay is the associate editor of Competitor Magazine. If she’s not at the office, you’ll probably find her outdoors or scouring the area for the nearest juice bar. She may be reached at ccalbay@competitorgroup.com or @ccalbay.

By: Cielestia Calbay

Some have called it the “wonder drug.”

Agility and athleticism may have taken the form of a pill with the Huperzine-A supplements, a powerful over-the-counter supplement rumored to enhance mental focus.

Researchers likely had students, athletes and the eldery in mind when they discovered the effects of the overachieving pill, as the drug is noted to improve cognitive efficiencies most affected in studying, sports and memory loss. Since it emerged on the market, Huperzine-A has been touted for its ability to treat and prevent brain diseases like Alzheimer’s and dementia.

As it gained popularity, the Chinese-derived herb established a presence at college campuses and became an alternative to similar drugs like Adderall to help sharpen memory. And then among athletes as it improved performance by balancing key neurotransmitters: norepinephrine, dopamine and acteylcholine. Neurologists stress the importance of balancing these neurotransmitters, especially among athletes, as too much or not enough of one neurtransmitters can skew performance as a whole.

Too much norepinephrine can make you jittery; too much dopamine and you can’t focus; not enough acetylcholine can slow down your memory drive.

Huperzine-A works by increasing the production of acetylcholine so that our nerves can better communicate with our brain, muscles and other areas. Though most sources have praised the supplement, others have noted its side effects, which includes breathing problems, tightness in the throat, chest pains, rashes, diarrhea, vomiting and insomnia.

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Cielestia Calbay is the associate editor of Competitor Magazine. If she’s not at the office, you’ll probably find her outdoors or scouring the area for the nearest juice bar. She can be reached at ccalbay@competitorgroup.com or @ccalbay

Quinoa fans, rejoice.

Salba is the newest nutritional “superseed” to join the ranks of the popular grain as it makes its way into foods and breads. Rumored to be higher in protein, iron, calcium, fiber and Omega-3 fatty acids than chia, flax and any other seed, Salba is native to Mexico but is currently grown in other geographic regions with similar climates like Spain, Peru and Bolivia.

Like quinoa, its microscopic size makes it ideal to be added to foods very easily. But unlike its counterpart, the light brown seed is a member of the mint family, are about the same size as the sesame seed and has a nutty flavor. It can also be used as a digestive aid due to its ability to absorb water and slow down the digestion process, resulting in an increase in blood sugar levels after a meal. Vegans will particularly find many uses for Salba as it’s gluten-free.

Nutritional Breakdown:

• Five times the calcium compared to milk

• 3.5 ounces = 28-ounce piece of salmon

• 4 ounces = 5 cups of uncooked spinach

• 12 grams = 1 ¼ cups of bran cereal

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Cielestia Calbay is the Associate Editor of Competitor Magazine. If she’s not at the office, you’ll probably find her outdoors or scouring the area for the nearest juice bar. She may be reached at ccalbay@competitorgroup.com

Nearly 10,000 people. That’s a LOT of folks who want to get help, or give help, and commit to doing some kind of intentional activity for 30 minutes a day for 100 days. We’ve got people on every continent except Antarctica and we’re working on THAT. We’ve got folks running, and walking, and cycling. You’d expect that. But we’ve also got folks doing all manner of electronic activities. Many of which I’ve never heard of.

I think what this little social experiment has proven is that we are all looking for support and accountability. It’s fine to say you’re going to do something to your spouse or a few good friends. It’s quite another thing to tell 10,000 people EVEN IF you know you’ll never actually SEE those people. Amazing.

And I’ve found that it’s been true for me. There have already been days when I’ve thought – I’ll just skip today – because I’m busy, or tired, or just don’t feel like getting on the treadmill for 30 minutes. But, I’ve put on the shorts and shoes and done it. Why? Because I know if I don’t, people will wonder why.

It’s not too late to start. Most folks started on January 1, but there’s nothing magic about that day. Jump on in. You’ll be surprised, like I was, at how much fun this is.

Waddle on,

John

John “the Penguin” Bingham, Competitor Magazine columnist
Author, The Courage to Start, No Need for Speed, Marathoning for Mortals and Running for Mortals.

Have a question for John? E-mail it to thepenguin@johnbingham.com.

Something magic happened on that very first run. I liked it. I was awful, but, I liked what it felt like to move my body with my own two feet. The bicycling was fun, but running – OK, mostly walking with a little running – was better. It was simpler, it was more honest, and it was real.

Those early months of running were filled with the kind of mistakes that many new runners make. I tried to run too fast [someone told me that anything slower than a 7 minute pace was jogging, and I didn't want to be a jogger] I tried to run too far. [if 3 miles 3 days a week is good, then 6 miles 6 days a week is 4 times better, right?] I wore the wrong shoes [at least a half size too small] I wore the wrong clothes [you mean my old cotton sweatpants aren't the perfect running apparel] but I was having the best time of my life.

I can’t explain it now anymore than I could explain it then. My friends thought that I had lost my mind. My family was ready to have me committed. No one understood how, as an overweight, pack-and-a-half-a-day smoker I could enjoy getting out there and huffing and puffing every day. But I did.

This year I’m inviting everyone to join me in discovering the joy of movement. The key is movement. I’m not talking about running, or walking, or cycling. I’m not even talking about exercising. I’m talking about movement. Intentional movement.

Beginning January 1, 2011, the challenge is to move – intentionally – for 30 minutes a day for 100 days in a row. It doesn’t matter what it is. You can move for 30 minutes once, 15 minutes twice, or 10 minutes three times. You can park your car and walk around the block on your way to work. You can take your dog out for a walk. You can dance, or skip, or do whatever makes YOU happy. You just need to move.

If you go to my Facebook page [click here] , become my friend, and look under the “Events” button you can sign up for the challenge. Or, you can go to the Facebook John “the Penguin” Bingham fan page [click here] and look under the Events banner.

It’s going to be fun.  I promise you that.

Waddle on, friends

John “the Penguin” Bingham, Competitor Magazine columnist
Author, The Courage to Start, No Need for Speed, Marathoning for Mortals and Running for Mortals.

Have a question for John? E-mail it to thepenguin@johnbingham.com.