Running Gadgets

This ran in last Friday's Wynne Progress.  Kyle's got a wonderful touring article March 27, keep your eyes peeled for it!  -Keeli

The Active Life

Keeli Smith

Running Gadgets

Running is one of the most cost-effective sports there is.  You only need running shoes and apparel and you can get in a workout.  There are a number of accessories that can enhance your running making it more enjoyable, comfortable and even faster.

Running socks are an important part of your apparel and one of my first running mistakes.  In 2004, my first half marathon, I had only run 6 miles in a row and thought if I can do that, I could run/walk every other mile to finish which I did with bloody feet.  I wore plain cotton socks.  I hadn’t had any problems in the short 6 mile distance and didn’t realize the moisture wicking that I needed.  After a few weeks of healing, I got some running socks.  There are so many out there, make sure they are the right size and fit for your foot and arch.

Carrying cases are important for taking your phone for music or emergencies on a run.  I use an armband so I can be hands free running the headphones through my shirt.  Some use Ipods that clip on to your shorts.  I like the hands free accessories so I don’t feel like I’m carrying weight along with me.

Sunglasses are important that offer polarized lenses to reduce glare.  I have some from Tifosi that have multiple interchange lenses that help with sun and conditions.

GPS watches from Garmin, Nike and Soleus offer runners the ability to see their pace, distance, pace per mile and can set intervals and see cadence and other options.  I use the Map My Ride App on my Android phone (which is free) with the voice activated so it will come in over my music and tell me my pace and total distance. 

Headphones for runners who like to safely run with music can be hard to find.  I’ve used several different brands, but the one I have to have are fitted with ear clips over the ears.  Several more expensive brands have three different size buds that fit inside the ear to deliver better sound and comfort.  I use a pair from Athlete I found at a bargain store.  They stay in place which is key.

Shoes are extremely important and I recommend going to a running store to get the right fit.  I’ve been fitted at Fleet Feet on Poplar Ave. in Memphis where they watched me run to decide which kind of support I need.   I always used to get my shoes just a half size bigger but Fleet Feet recommends a full size bigger.  The last pair of shoes haven’t bothered my arch or knees.

Belts are popular for longer runs and can hold water bottles, pepper spray, car keys, and phones.  You can store several items on them and you’ll be hands free. 

FitBit is a new technology that you wear on your wrist and it tracks distance, calories, steps, your sleep and allows you to set goals.  It also communicates with apps on the Iphone or Android phone.  There are several other watches from Nike and Garmin as well.

I like to take a bottle of Halt Spray with me whether I’m running or cycling.  We’ve all been chased by a dog on a bike or just recently, while running down Airpark, I was chased by 5 dogs from different residences.  I didn’t have to use the spray but I was glad I had it.  I’ve been bitten by a dog while clipped in on my road bike so I now have a respect for their speed and possible aggression.

Try new accessories to help you achieve your fitness goals this year.  Stay active in 2015, start with a walk or run!

Halt sprays a stream from far away to
keep dogs away

Tifosi glasses have changeable lenses to help with glare

Kara's Sunday Night Pizza

Mel has 78 signed up for Wynne Women Run Arkansas, if you're still interested anyone can come Tues and Friday's at 6 pm at the Fitness Trail next to Wynne Intermediate.  Conway's 5K is May 9, 2015.

This ran in Friday's Wynne Progress:

The Active Life

Kara Smith

Feb. 20, 2015

            Martin and I have been making Sunday night pizza for almost 16 years.  We will have our 17^th wedding anniversary this April.  As you can imagine, Sunday night pizza is very dear to my heart.  It is difficult to start the week off right without it.  We began this tradition when we lived in Austin, Texas.  This was before children, so we had a lot more time to watch television.  We would watch the “Sopranos” every Sunday night and in keeping with their Italian heritage, we made our very own homemade pizza.  The crust recipe came from Martin’s mom, Jeanie.  I still use the same recipe and it is not only super easy, but also true perfection.  Our lives have changed dramatically since Austin, with the addition of our three, sweet children.  But I am happy to say we still look forward to our Sunday night family pizza night.

            After I had our third baby, August, in 2010, I started having strange stomach pains.   They weren’t horrible, but I knew something wasn’t right. I will spare you the details, but after consulting my general practice doctor, a gastroenterologist, an ultrasound, CT scan and gallons of blood work, I still had no answers.   As a pharmacist, I reasoned that I could just take some medicine for it and fix it.  I tried Prevacid, Zantac and Tums.  None of which touched it.  I have always read about nutrition and living healthy, but with three kids, a husband and a full time job it was hard to always eat healthy.  When I got home from work, I was really tired and the last thing I wanted to do was to cook and clean up. 

            One day, I happened to read about Celiac Disease.  Mayo Clinic defines Celiac, as “Celiac disease is an immune reaction to eating gluten, a protein found in wheat, barley and rye

If you have celiac disease, eating gluten triggers an immune response in your small intestine. Over time, this reaction produces inflammation that damages the small intestine's lining and prevents absorption of some nutrients (malabsorption). One of the many manifestations was stomach pain, which was brought on by eating gluten.  I read more about it and thought it was worth trying to cut gluten out of my diet.  I had not been pain free in 3 years so had nothing to loose.  If you have ever tried to cut back on gluten, it is really hard.  Basically everything that we eat has a trace amount of gluten in it.  After diligently trying to eat gluten free, I immediately noticed my stomach quit hurting for the first time in years.  I also noticed that my joints no longer hurt.  I always just attributed the joint pain to working out.  But I felt like a new person.  It was amazing.  That is when it clicked for me that what I put in my body greatly affected my wellbeing.  And to feel my best, I had to make a much more informed and better effort to fuel my body (and my family’s) much more wisely.

            I have never been diagnosed as having Celiac, and don’t feel that I suffered as severely as someone that truly has full blown Celiac. I can truly tell a difference in how I feel.  The other day at work, I was starving and forgot my usual snack of peanuts.  I opted for a processed pack of cheese crackers.  Thirty minutes after eating them, my stomach cramped up and I remembered quickly why I normally avoid junk like that.

            Now more than ever, I stay away from processed food such as store-bought bread, premade salad dressings, frozen dinners and anything else you just throw in the oven.  In this day and time, everything is premade for busy schedules.  With the premade comes lots of preservatives and junk that has no business being in our bodies.  And just think what years of feeding it to our kids will do.  Things have changed drastically since our grandparents’ time.  Some things for the better, but the more I read and learn, our choice of premade, preservative and sugar packed food is doing our bodies much more harm than good.  Just compare store bought salad dressing.  It is full of sugar, artificial flavors and numerous preservatives.  In my salad dressing, I often just toss balsamic vinegar and olive oil.

            As I said previously, I am a pharmacist.  I dispense prescriptions that doctors prescribe for their patients.  Every day, I see patients with the mindset that a pill will fix all of their problems.  Myself included, we need to do all that is within our reach to fix our problems and feel better including eating better and exercising.  We need to take ownership of our lives and realize sometimes to fix our health; we need to get off the couch and make eating better a top priority.  Mark my words, the food we are eating today – is negatively affecting our health. So take what you eat seriously and think before you grab that processed, premade dinner.

            We still have Sunday pizza night, but I have found a delicious, gluten free flour.  Martin and I agree, it makes an even better crust and I don’t have to suffer with the stomach pain the next day.  It is so tasty; I hope you will try this recipe.

1 Package Active Yeast

3 Tablespoons Warm Water

Sprinkle yeast over water and let sit for 5 minutes

1-Cup Warm Water

½ teaspoon salt

½ teaspoon sugar

3 Tablespoons Olive oil

Mix these together and pour over yeast mixture

Slowly add 3 cups flour (I use “Cup for Cup Gluten Free” but regular All Purpose Flour or another favorite, King Arthur Italian Flour is fabulous)

Knead until all flour mixed in.  Cover and set in a warm place to

Rise for 2 or more hours.

Martin takes it from here, but he sets the oven to 450 degrees and works the dough onto a pizza pan.  He adds plain tomato sauce and spices including basil, oregano, garlic powder, rosemary, and thyme.

He then grates fresh mozzarella (we can’t stand the pre-grated!!) and sprinkles on top.  Then he puts whatever else toppings such as pepperonis, mushrooms, onions, sausage, peppers, etc.  He cooks it for about 25 minutes.  Be creative with your toppings, it is so much fun to try different things.  And what comes out of that oven is so darn good; you won’t be able to not make it a tradition.

Wynne Women Run Arkansas Clinic

This ran in the Wynne Progress last week:

Women Run Arkansas

Keeli Smith

Local runner and cyclist Mel Harvey will hold a free Women Run Arkansas Clinic in Wynne in March, April, and May.  Women Run Arkansas, an RRCA organization, was formed in 2000 in response to the need for a statewide women’s running and walking club.  The mission of WRA is to address the special needs of women’s fitness, while promoting health and fitness through running and walking.

The first clinic was held in Conway in 1997. Since the first clinic of 75 women in 1997, to over 40 Clinics State wide in 2012 and over 4000 ladies, the clinics have impacted women’s health.  The clinics are designed to meet the needs of all ability levels.  From beginner walkers and runners, to intermediate and advanced runners with specific training goals, no one is left out.

The clinics culminate with a women’s 5K run/walk in Conway, AR May 9. It is an inspiring race, with some runners and walkers completing their first competitive event, while participants from previous clinics and races return to compete and cheer on their sister athletes. 

WRA includes elite runners, teens, mothers, as well as more mature women.  WRA wants to help women make fitness a priority while maintaining a healthy balance in their lives. Having fun and forming lasting friendships is an important aspect of the group.

Wynne Women Run Arkansas Clinic run/walks will begin on Friday, March 6^th at 6pm and the group will meet every Tuesday and Friday at 6pm until the 5k run/walk in Conway on May 9^th. There will be groups of walkers, shufflers, joggers and runners.  Mel will continue to meet with any women who are interested in continuing to train through May for the Mucka Mania 5k/10k during Farmfest. For more information call Mel Harvey at 479-236-3938 or email her at melzharvey1975@gmail.com. You can sign up online at http://www.womenrunarkansas.net/.  An organizational/introductory meeting will be held at the Bill Thomas Tech Center lobby at 6pm on Tuesday, February 24^th. 

Fat Bikes

This article ran in the Wynne Progress two weeks ago by Kyle Killough

Wow, look at those tires!

By Kyle Killough

    As the title suggests, this is the statement I hear when someone lays eyes on my “fatbike” for the first time. The bicycle nickname comes from the tires that are twice as wide as regular mountainbike tires. Most everyone already knows that a mountainbike is intended for bicycle riding on trails traversing rugged terrain as found in our wonderful Arkansas state parks. But what happens when you are riding and you come to a sandy/gravely creek crossing, a big Ozark rock or it start to rain or snow? You get off and push your bike unless you have a fatbike! Fatbikes are almost unstoppable.  The wide and squishy tires get traction and absorb bumps that make difficult obstacles easy to maneuver and turn a beginning rider into an expert rider immediately. The big tires also give a smooth ride because the tire pressure is set very low at around 5 psi providing the sensation of riding on a big pair of balloons.  Another bonus is that fatbikes are very durable.  There are no fancy shock absorbers to break or need maintenance because they are not required due to the puffy tires absorbing the bumps.

 Extra wide tires don’t get flats as often because the weight is spread out more putting less pressure in one spot, averting a puncture.   You get a flat on a normal tire because a sharp rock or a thorn hits a high pressure low surface area tire.  And here’s one final advantage; the balance provided by the wide tires makes the bike resistant to toppling over. This balance trait is useful when going up a steep hill or over rocks and logs.

      Are there any drawbacks to fatbikes? The only one that I have found and it will not be a deal breaker for most riders is that they are slower than regular mountain bikes especially on smooth terrain or on pavement. This condition could be alleviated by putting more air in the tires but fatbikes are not really intended for smooth trails or pavement anyway.  If a persons desired to win a competitive mountainbike race on moderately difficult trails choose a regular mountainbike.  But if the race is held on sand dunes, 6” of snow, sloppy mud, a rock garden or an obstacle laden trail choose the fatbike.

        The price range for fatbikes is just a little more than regular mountainbikes.  Quality fatbikes start at $500 and go up to $3,000 but the lower end price range will be just fine for most riders. The big tire bikes are not yet common in the local bike shops but that will soon change.  It is possible to order a fatbike online but this would require some minor at home assembly.

      Is there anything else I can say about fatbikes? Yes, and that something is I love’m. I’m sure you have noticed my enthusiasm for them by now and if these bikes had caught on in the formative years of mountainbiking  back in the 1980’s I would not have spent four times as much money on a fancy dual-suspension racing mountainbike  that now hangs in the garage mostly unridden. Say what you will about marketing genius but the fat tire concept is not new but was undeveloped for 25 years as money and effort was spent on lightweight materials and suspension gadgets all in the name of speed. But the light has now been shown and modest amounts of money can be spent in the name of fun and that’s what these bikes should really be called: FUNBIKES.

2014 Christmas Lights Bike Tour, Wynne

Chloe and Katie Bradshaw

Happy New Year! Here's to more bike riding and good health and happiness to all in 2015!

Jackie behind Chloe and Kyle

Front row: Linton and Katie Bradshaw, Beth and Stan Bradshaw
me, Chloe and Reece Bradshaw in the buggy
Back row: Kyle Killough, Chuck and Lisa Blanton
Cecelia Killough and Jackie (not pictured, Mel and Jerry Harvey)

Stan pulling Katie

Blurry Eldridge Court

Chloe, Katie and Linton

Tuesday, December 30, 2014

Kyle Killough had a great idea to bike through Wynne after our Sunday night service at the Wynne Presbyterian Church.  We had a good sized crew that rode through town looking at the lights.  It was cold but fun.  As you can see from our group photo, we were lit up with reflectors!!  Maybe it will be a neat tradition in years to come!

Arkansas Delta Flatlander, West Memphis

Friday, Sept 26, 2014

Thanks to Kyle Killough who sent us information about the Arkansas Delta Flatlader bike ride on Saturday, Oct. 18, 2014 leaving West Memphis (across from Pancho's) at 8:30 am.  The event is put on by the Memphis Hightailers Bicycle Club.  There is pre-registration at: http://www.arkansasdeltaflatlander.com/#!registration/c1g9m.  You must register by Oct. 4 to be guaranteed a t-shirt.  The 66 mile route goes south to Horseshoe Lake and back.  There are 20 and 40 mile options as well.  It's $25 plus $20 for the long sleeve t-shirt.  What a deal :)  Looks like a great ride!  -Keeli

Labor Day Bike Ride, Birdeye

Thursday, August 21, 2014

It's 10 days away but Jackie and I are planning a Labor Day bike ride and cookout Monday, Sept. 1, 2014 at 9 am. Plan on 40 miles to do the Weona Loop and for those that want 25 miles that would be up to Lake Poinsett State Park.  This is all weather permitting of course.  We will grill hamburgers and chicken for sandwiches and have everyone potluck the sides.  I may splurge and get a Ghost River keg but that depends on how many say they're coming.  It's a great, low traffic day to ride weather permitting of course.  -Keeli
PS. I may host a morning ride at 9 am on Saturday Aug. 30 but details to be shared closer to.