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Training Tuesday: Before & After the Run

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This week we will be looking at what to do before, and after your run. It is very important to be well-prepared before you go running, as it is also important to recover from your run properly.

Any run needs to start with a good night’s rest, which is obviously important for giving you optimal energy for your run. Six-eight hours of sleep is optimal for maximum performance, although some people can run on less. After the wake-up, it’s important to eat and drink something to give you a little energy. A light meal of peanut butter on toast works best for me, but you can also try a small granola bar (like a Clif Bar), a citrus fruit or trail mix. This should be eaten more than an hour before the run. Make sure to also drink plenty of water before the run, up to about 20 minutes before the run.

An extremely important thing that a lot of people just throw by the wayside is stretching. An extensive stretch routine can be the difference of pulling a muscle while running that will put you out of commission for weeks, to being able to run farther. Here is a simple stretch routine that I make sure to do before every run (hold each one for 20-30 seconds):

  1. Start off by sitting on the ground with your feet stretched forward. Stretch out your arms so that you touch your fingers to your toes.
  2. Next in the same position, fold one leg in at a time while the other leg is outstretched. Touch your fingers on one hand to the toes on the other foot. Repeat with the other leg.
  3. Now stand up and stretch out each leg, one at a time, on an elevated ledge in front of you.
  4. Do the same stretch but this time put your leg up on a ledge angled to the side.
  5. While standing, reach behind your back and grab your leg and bring it up towards your back. Do one leg at a time.
  6. For the next one, stand up and lean to each side of your body, stretching out the groin.
  7. While standing touch your fingers to your toes, trying to keep your legs as straight as possible.
  8. Lastly, stretch out your arms forward and back so that they don’t become sore while you run.

Stretch number 2

Stretch number 6

Doing all of these stretches should make it a lot less likely for injury during the run. Make sure to do an abbreviated version of the above routine after your run, as you need to ease the recovery period. A meal with lots of protein is a good for recovering after a run. You should also make sure to drink water or a sports drink to rehydrate yourself after.

Five Rivers MetroParks Charlie Shoemaker Retires

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Press Release from Five Rivers MetroParks

DAYTON — Five Rivers MetroParks Executive Director Charlie Shoemaker will announce to the Five Rivers MetroParks Board of Commissioners today his decision to retire as of February 28, 2011. The Board meeting is scheduled for 6:00 p.m., Friday, August 13, 2010, at Cox Arboretum MetroPark, 6733 Springboro Pike, Dayton.

“I have spent more than 33 wonderful years with Five Rivers MetroParks,” Shoemaker said in his address to the park system’s management team earlier in the day on Friday, August 13. “I will never truly be able to separate myself from what this agency stands for, or from the people who have made it the outstanding organization that it is today. I have seen tremendous growth over that time and know that the Board, along with MetroParks management, employees and supporters, will continue to honor the role of Five Rivers MetroParks,” Shoemaker said. “I also know that the tradition of community involvement will continue in new and creative ways that maintain and expand loyalty to this extraordinary asset.”

Alan Pippenger, president of the Five Rivers MetroParks Board of Commissioners, said, “Under Charlie Shoemaker’s leadership, MetroParks has accomplished a very significant feat: The park system has created new ways to serve the community while always adhering to its mission of protecting our land, connecting the community with nature and conservation, enhancing quality of life, and increasing awareness of our rivers as recreational assets. Equally important, with Charlie’s leadership, MetroParks has consistently acted as a responsible steward of Montgomery County taxpayers’ dollars.”

Pippenger cited the PNC 2nd Street Market, the enhancement of RiverScape MetroPark, the expansion of bikeways, the agency’s first mountain bike facility, and the re-designed Hills & Dales MetroPark as just the most recent accomplishments of MetroParks under Shoemaker’s leadership.

Pippenger also said the Board will undertake a national search for Shoemaker’s replacement. He said the three-member Board has discussed the process, reviewed prospective search firms, and plans to select a search firm with specific experience in finding and recommending senior leadership for park systems and land conservations organizations.

Training Tuesday: Buying Running Shoes

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Running can be very physically and emotionally demanding, and without the right shoes on your feet it can be very painful. With the right shoes you can expect to be less injury prone and will have faster times and more enjoyable and comfortable runs. The best way to find the perfect shoes for you is to go to a local running store where your feet can be looked at and you can count on expert opinion for recommendations. For a list of great stores you can check here. For a great local store, check out Up and Running, which is located on Far Hills Avenue. For those of you who don’t have a great local store or simply don’t have the time, there is a simple at-home test you can do to decide what kind of feet you have.

The water test is something that can easily be done at home, with only a few simple items. (This test is a rough estimate of what shoe it will determine you to buy, for the best results you should consult a specialty running store and have your foot examined) You will need a pan that is a few inches deep, a piece of colored construction paper or brown grocery bag works best. The pan should be filled with water enough to immerse the entire sole of your foot.

  • Place your foot in the pan and immerse your bare foot with water
  • In a quick motion, remove your foot from the pan and step immediately on the brown piece of paper and step firmly
  • Remove your foot from the paper gently and you should see one of the three images below

Low/Flat Arch

Low/Flat Arch

You have overpronation which requires a motion control shoe. If your feet are on the more moderately flat side, stability shoes may work for you. Your shoes will wear quickly in the inside of the shoe, as your foot will roll inward. Shoes with good inside support and cushion work best here. These shoes can prevent injuries that are common with this type of arch, and help to hold the foot in place correctly.

Medium/Normal Arch

Medium/Normal Arch

You have neutral pronation, which means that the weight from each strike is distributed evenly and is the most desirable for running. Almost any shoe will work, but I would recommend a stability shoe for extra cushioning. This foot type is the most common. Stability shoes generally have more cushion in the mid sole. You should see equal wear on each side of the shoe with this type of arch.

High Arch

High Arch

You have underpronation (supination) This is the least common type of arch and will shoe wear on the outside of the shoe towards the back. It is best to look for shoes with a lot of cushion in the middle of the shoe and have good shock absorption. These shoes tend to be more flexible than others, and make sure to stray from stability shoes, as they may worsen the problem of supination.

Runner’s World has a great database of reviews and ratings an almost every running shoe imaginable. Just follow the link, and check the box for which shoe type you want and it will spit out a ton of information to decide what shoe you want to test out. Runner’s World has also just come out with a Fall Shoe Guide, which depicts the best shoes in each category, along with video reviews.

Whichever way you decide to buy your running shoes, it is extremely important to try them out onsite. Most places will let you do this, so just ask! It also helps to put a different type of shoe on each foot, as this helps with comparison. I hope this short guide has helped you decide what kind of shoes to consider buying or maybe even gave you an idea or two if you were totally clueless about it.

DIY, Riverscape-style

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A century ago, Orville and Wilbur Wright looked at their bicycles and said, “I think we might be able to fly these things.”

Today, some hearty fellow Daytonians followed in their footsteps, sort of. They looked at piles of debris and said, “I think I can row this.”

And then they tried.

At Riverscape, in the shadow of the Engineers Club and a statue of the Wright Brothers taking flight, we watched do-it-youselfers take part in Dayton’s Outrageous River Derby. If I heard emcee Commodore Jim Bucher of WDTN Channel 2 correctly, this was the 14th one.

But it was my first, and it turned out to be a beautiful day to hang out by the river for some silly fun. The gist of the event is this: Make a raft, any kind of raft, get it in the river, and race it down the river a hundred yards or so. Try not to sink.

Themes included a Lady Gaga boudoir and an Abe Lincoln who looked suspiciously like a plastic Jesus with an electrical tape beard. A last-minute entry was made of a pipe frame, cardboard, saran wrap and duct tape.

Was there lots of duct tape, you ask?

Did Wilbur wear a funny hat?

The paddle prizes didn’t go only to the swift. The judging panel included an engineer, some student artists from Stivers and K-12 gallery, who gave out prizes in categories like creativity and most-likely-to-sink before the race even started. I can’t tell you who won the superlatives because we’d taken a pause from the sun to get snacks for our boys.

Poor Man's Kayak, the derby winner

But then again, I can tell you who won: Everyone there because it was just goofy fun, a gorgeous blue sky, a soft breeze and a great time at Riverscape.

After we downed our snacks, we sat at the river’s edge and watched the race. Honest Abe got a little dishonest help from someone pushing, and Lady Gaga was surprisingly strong. What I mean by that is that I still have no idea how she stayed afloat.

But they finished second and third. The race went to Poor Man’s Kayak, which turned out to be a fine kayak indeed, held aloft by rows and rows of one-liter soda bottles on its underside and sped along by a very able rower with a great sense of balance.

I’m not sure we’d have made Orville and Wilbur proud, but I have no doubt our hometown ingenuity would’ve made them laugh.

Training Tuesday: Avoid Common Running Injuries

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Welcome all to the new running section of DaytonMostMetro.com!  Here I will be posting information on upcoming races, recommending some awesome recipes for runners, giving suggestions of routes to run in Dayton and giving out tons of general running tips and news.

Training Tuesday will be a weekly post pertaining to all things that have to do with…you guessed it, training. Check back every Tuesday for important training plans, tips, routes and much more that will make running a lot easier for you!

The topic for this week is one that I believe should be important to every runner, injury prevention. For anyone that runs multiple times per week, injuries will happen, but there are many ways to lessen the effects and prevent the big ones from putting you out of commission for weeks. I have had my fare share of a variety of running injuries as I have had a stress fracture in my leg, broken my toe, had shin splints and have had plenty of knee pain. I feel like with this array of unfortunate injuries, along with my extensive knowledge of all things running, I can give helpful information that can help prevent the most common of injuries from happening.

1) The 10% Rule

This is a pretty common and often forgone rule for beginning runners and one that can lead to agonizing shin splints. The general rule is that you should not increase your mileage more than 10% per week. For example if you ran 10 miles this week, you shouldn’t run more than 11 the next week. Your body will not generally be used to the sharp increase in mileage and will definitely lead to shin splints (sharp pain in your shins), which usually put runners out for weeks, depending on severity. Follow this rule and you can avoid over-training and unwanted stress on your legs.

2) Stretch before AND after running

Most runner’s will stretch before running, but it may be just as important to stretch after. Stretching after decreases muscle soreness from the running you just did, and also will make it less likely that you will pull a muscle or injure yourself in the next few hours after the run. I myself have an extensive stretch routine before running which helps me get loose before the run, but also to prevent pulling anything during the run. Look for an upcoming post about what stretches you should be doing.

My beat up running shoes, 250+ miles...aka ready to be retired.

3) The importance of the right shoes

Having the right running shoes is, in my opinion, the most important factor to consider when getting into running. Having the wrong running shoes will most certainly cause numerous injuries to all parts of your body. Also, having shoes that are worn out, can be a leading cause for a stress fracture (trust me on that one). Your shoes should not be worn past 300 road miles. For beginning runners, any shoe with gel in the sole of the shoe will do, but if you are going to be building up the miles a more precautionary approach needs to be taken. Since I believe this is so important, check back next week to read about how to buy the perfect running shoes for yourself.

4) Cross-Training

Cross-training, I will abbreviate as XT, is very important for strengthening your muscles that you use while running. XT includes swimming, cycling, weight-lifting, elliptical, surfing and basically any exercise that doesn’t include running. Swimming is a total body workout and along with cycling can make for a great combination in addition to running. I will detail different XT programs in future posts.

Used for runner's with "Jumper's Knee"

5) Know the warning signs

Knowing when to stop is also something to consider. You may think that pushing through the bad pain is the tough way to go, but it may actually hurt you in much deeper ways. You may also need to ditch the music while running, because certain songs will get your blood pumping and may make injuries seem non-existent until after you are finished running. Don’t be afraid to put on a knee or leg sleeve while running, as this can help ease soreness and make transitioning from an injury back to running  healthy.

With these few tips in mind, I hope that all of you can stay injury-free, and will enjoy running through Dayton. Be sure to check back every week for running tips, especially next week when I will guide you through buying shoes.

Beating the odds with Boxing

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“You have the shoulder of an 80 year old woman, but after this surgery, you will be able to hold your future babies.”  Dr. Welker said this as he prepared for surgery to fix my perpetually dislocating shoulder.  It was 2003 and this was the second surgery on that shoulder in as many years.  Sports injuries and a family pre-disposition had left a deep seated – and warranted – fear of dislocating during everyday activities.  I would dislocate while washing my hair, riding a bike, being bumped while walking down narrow steps.  The idea of being able to hold a baby and walk around with confidence seemed like a pretty big leap.

Well, the surgery was successful (thanks to Dr. Welker and lots of PT) but the fear of dislocating or causing additional damage was holding me hostage.  My once active lifestyle had gone sedentary and the effects were obvious on my waistline.  My arm mobility was limited, my upper body was very weak, and my fear of the surgery failing was enough to keep me from pushing any limits.  After the birth of my daughter in 2007, my perspective changed dramatically.  I was able to hold her with confidence – no fear at all.  I wanted to make sure she lived a healthy lifestyle – one that included physical activity and healthy food – void of unnecessary fear – and I realized that my example was the most critical piece of teaching her a healthy and active lifestyle.

So I started to shed the extra 40 pounds with diet.  And I began working out with Wii Fit.  Around the same time, I met John Drake and he urged me to come try a boxing class.  It took a few months to get up the courage, but one Friday afternoon in the summer of 2008 I finally came into the gym.  I was taught how to throw a punch, the boxer’s stance, and how to do a proper squat.  I did my first 20 pushups since high school gym class.  We worked out on the heavy bag and with Mitts.  The people in the class all learned my name and were encouraging me – literally cheering me on – as I learned my first combination.   Nobody had cheered for me since high school.  I felt like a million bucks.  Better than that even.  I was so proud of myself.  What would Dr. Welker say if he could see me now?

After class my muscles were sore but my shoulder did not slip.  I felt like I was checking off a list of things that suddenly I could do if I just tried – greater physical challenges than I had taken on in 10 years.  I did 100 consecutive pushups.  I ran a 5K.  I went to class 3 days a week, increasing my speed and taking on more complex combinations.  I had muscle definition that I never thought possible.  And it happened while I was having fun and making friends.

A year ago, I felt the shoulder ache come back and I thought I felt it slip.  I had recently increased the weight of my gloves and had been lifting a lot of very heavy boxes at work.  I muttered to myself that Dr. Welker gave me release for a free range of activities but probably would have said “You know, except maybe you shouldn’t box” and I would have laughed because… really… that would have been a ridiculous concept at the time.  And there I was, potentially tearing the muscle that was holding my shoulder in socket, for fun.  I felt foolish on one hand and I was devastated on the other – I just couldn’t give up when I had come so far. And hitting a bag was like therapy for me.

So I talked to John about it and he assured me that we could continue boxing – and that strength training is part of PT and that is really what we do for most of the class.  We came up with a new strategy to keep me boxing and ensure I healed.  For many months I lifted 3lb dumbbells instead of 15 pound tires. I picked a softer bag and laid off the hooks.  I adjusted my planks to relieve stress on my shoulder.  And most importantly, I switched to be a left- handed boxer, which meant that I threw fewer punches with my left arm and more jabs with my right.  I felt like it was my first day in class again… my form was poor and my punches were weak.   I was discouraged – but now I had a group of friends cheering me on every time I got in the ring.  And they encouraged me to keep trying and helped me recognize when I was pushing too hard.  Slowly, I built back up to doing all the pushups and lifting the tires.  Last week I got a text from one of my classmates saying that she thought I boxed better as a southpaw.  I felt like a million bucks again.

If I don’t go to the gym, I am difficult to be around.  For me and many others, it is a non-negotiable part of our life that keeps us balanced.  There are so many inspirational members at Drake’s gym – people in their 60s belting out 100 pushups straight, women who have lost over 100 lbs, people with shoulders of 80 year old women, and newbies that are starting the journey and renew the exhilaration for those of us who have been doing it for years.   It is a unique group that is united by an enthusiasm for seeing yourself and your peers excel and learn new skills – and a place where you are expected to encourage and inspire others.  I love to introduce it to new people – they are immediately hooked.

To get a glimpse of the hard work and fun in action, go to Fight Night on July 17th with gates opening at 7:30 and bouts starting at 8:30.  Pre and post parties will be held at The Color of Energy (where the exhibit “Punchers and Painters” has been on display since last month)  in collaboration with neighboring restaurants and bars in the Oregon District. Learn more about the gym at www.jabcityboxing.biz or just come in and see what it is all about.

Cycling from Dayton to Cincinnati

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Several months ago, I discovered that Dayton’s bike trails connect all the way to the eastern suburbs of Cincinnati, a city that I lived in for almost 10 years and loved. I used to bike around the hilly city regularly, especially for the year when I lived over the river in northern Kentucky in the Bluffs, the apartment complex on the hill as you cross the river on the I-75 bridge south. I used to bike down the hill, over the river and through the flat streets of downtown, often stopping at Findley Market for an Italian sausage out of one of those big grills.

I set a big goal: Bike from my home in Kettering, Ohio, to Cincinnati’s Sawyer Point, a beautiful riverfront park right downtown. My best guess was that it was about 80 miles.

To put this in perspective, my longest ride ever was 36.2 miles (home to Franklin and back). The next longest was under 30 (home to Yellow Springs one way). Eighty miles was a big leap.

I set out early last Sunday morning, about 10 minutes before 8 o’clock. Big storms had blown through the night before, and there was still technically a tornado watch for the region when I left. I say “technically” — the watch expired at 9 a.m., but I’d checked the radar, and it showed that the storms had already passed by. With an extra set of clothes, a set of hand-written directions, and some fruit, peanut butter and bread in my panniers, I set out solo from home.

I was familiar with the route from my house to Xenia along the Creekside Trail from a ride last year to Yellow Springs. This morning, I was all alone on it and flying.

Maybe it was the adrenaline of finally setting off. I hadn’t slept well the night before from anticipation, and now I was off. Riding to Xenia is a pretty substantial ride, but today it would be just a drop in the bucket. With the help of a friendly breeze behind me, a slight downgrade and fresh legs, I cruised along comfortably at 20-25 mph pace for a lot of it. I had to slow considerably once for a deer that wouldn’t run off, and I saw more rabbits than I could count. A frog made me practically jump out of my pedals to avoid him.

It was a lovely ride through the woods, past the dragstrip and empty ballfields all the way to Xenia Station. Xenia Station, which I’d seen on maps but never in person, turned out to be a parking lot from what I could tell. I turned right to cut south, and as far as I was concerned, my ride was really beginning. I was a little under the 20-mile mark.

Since Sunday, several people have asked me about my route. I’ll describe parts of it here, but the gist of it is shown in the map at top. All but about 12 or so miles was on shared-use bike paths. I picked up a path in eastern Dayton, rode that to the Creekside Trail, which got me to Xenia. In Xenia, I turned south on the Little Miami Scenic Trail, which took me all the way to the edge of Mariemont in Cincinnati. I got off the trail there and navigated streets for maybe 10 miles.

One of the reasons I was hustling to and through Xenia was that Michelle and Kevin, two friends, offered to ride along with me on part of the ride. They decided to hook up with me in Spring Valley, about 6 miles south of Xenia, and ride south a bit from there. I rode fast to avoid keeping them waiting, though I know they’d have waited happily. The timing couldn’t have been more perfect. I was coming through Spring Valley, wondering where we were actually supposed to meet, when I saw Michelle walking her bike up to the trail. I’d just arrived & they’d just arrived at the same spot. Serendipity…

So, we rode south. This section of the trail showed the worst effects of the storms the night before. Sticks everywhere, a few bigger fallen branches and debris just all over the place. We could also feel the wind starting to shift. Or maybe it was us shifting. It had been coming out of the west, but we increasingly felt it in our faces, not terribly but enough to make us aware of it. We rode two and three abreast at pretty good pace, probably an average of about 16 miles an hour. Along the way, I topped 36.2 miles, making this officially my longest ride ever, even if I didn’t go another foot. By the time we stopped at Fort Ancient about 16 miles south of where we met, I was around the 42 mile mark.

We took a break by Morgan’s Livery, which was hosting a paddle-bike-run triathlon that day, so we were surrounded by some very fit folks in spandex.

A digression: I was wearing for the first time bike shorts. I’d gotten some pretty solid advice that if I was to survive this ride, they were essential for keister comfort. I wore a pair of shorts over them and an old soccer jersey. I’m not much of a physical specimen. Overweight, gray-haired, unshaven. Some days I could play Yassir Arafat in a Lifetime movie. I’m nothing to look at, but here I was surrounded by fit triathletes, the muscle-ratti gathered at a lithe-a-thon. I wasn’t one of them, but I felt good about what I was doing. Kevin snapped a photo of me before I had a chance to sit up straight while Michelle checked my tire size to see whether she could loan me a spare inner tube, just in case.

After a bit of a break, Michelle and Kevin headed back north, and I changed into some lighter, dry clothes now that the sun was high. I took off further south, riding against the traffic of the triathletes.

South from Fort Ancient, the next big milestone was Loveland, but I was getting confused about how far away it was. I’d forgotten the order of towns, and it wasn’t always obvious what town I was in. I was expecting Corwin-Morrow-Loveland, but Morrow took forever, and there was no sign of Loveland for a long, long time. I thought it might be six miles, but those miles went by, then 10, then 15 and still no sign of Loveland.

I was tired, I was alone, I was discouraged and I’d started to wonder if I’d make it all the way. Though I’d gone more than 40 miles and topped my longest ride ever, I knew I had another longest-ride-ever ahead of me. I’d already gone really far. I could call it quits somewhere nearby and still have the pride of a very long ride. I kept pedaling as I thought through it all, adding up more miles.

Around mile 50, somewhere between Morrow and South Lebanon, if memory serves, I heard a tell-tale “ping” and looked down between my legs. My rear wheel, which had just been trued, was going rowr-rowr-rowr, warped all to hell. I’d broken a spoke. Two weeks earlier, I’d broken a spoke, and the warped wheel rubbed against the brake so hard I could hardly pedal it. This time, I kept moving, looking at the path ahead and down between my legs thinking, “Well, I guess that’s it.”

My speedometer also caught my eye. Despite the broken spoke, I was still going 16-17 mph. I wasn’t slowing down at all. I was sore and hurting, but no worse than I’d been 10 miles earlier. “OK,” I told myself, “This is now about whether you’ll refuse to give in.” Marathon runners say the last few miles are all mental. This was now my marathon, and whether I made it was just a question of what I as willing to put up with. Sore back, tired legs, dry eyes — I have all of that but I’m still cruising at 14-16 mph, and my broken spoke isn’t slowing me down.

Looking back, that’s when I really finished the ride, when I decided not to quit unless my bike just wouldn’t go forward anymore.

The wind kicked up in my face now, but it wasn’t like pedaling into a wall. I kept going, moving somewhere between 12-14 mph on average. As I finally got closer and closer to Loveland, traffic on the trail really picked up, and it didn’t let up much until I got off the trail far south of there near Newtown.

Loveland’s a really lovely place for cyclists. The path in town is lined with little cafés, ice cream shops, even a BBQ joint, all right on the trail. It was a lovely oasis and a nice place to stop for lunch. As I ate a banana and a peanut butter sandwich, I called Teresa to update her on my progress. She was with the boys at Ikea, eating hotdogs.

Back on the bike, sore, tired and wondering when my wheel would finally give out, I headed south through Milford and then to Newtown, where the trail portion of my ride ended. There were no signs, but I’d studied the map enough to know Newtown Road overhead when I saw it. My odometer read about 70 miles. 70-damn-miles. Me. You’ve seen the photo above, right? I mean, c’mon. That guy rode 70 miles.

When I got off the trail, I was euphoric. This was the home stretch. I had only about 10 miles to go, and I would be riding on streets I know in a city I love. I’d go west through charming Mariemont, turn south to go past Lunken Airport and then west through Columbia-Tusculum, where I’d ride right in front of the last apartment I had in Cincinnati, a charming duplex with a vestibule and lovely tilework. Once I hit my old apartment, I had 3.8 miles left. I can bike that in my sleep, no matter how tired I am. Getting off at Mariemont meant I’m practically there.

I rode off the bike trail, and staring at me on Wooster Pike above was a huge friggin’ hill. Uphill. Probably about .25 miles long, not miserably steep but a very steady climb. I steeled myself and started climbing. Ugh. But there was no question of quit now. I was too close. My wobbly wheel was still turning. I wasn’t calling for a ride from here.

I made it up the hill at about 5 mph and through Mariemont, then through the industrial zone to Lunken Airport, where I used to hit golf balls at the driving range. Through here, I had to keep pulling my directions out of my pocket to avoid a wrong turn. I didn’t need any extra distance, even tenths of miles. My directions were in a plastic bag, along with two $5s, my driver’s license and my health insurance card (Teresa’s suggestion). I stopped in the shade of a tree to phone Teresa again and let her know I was getting close. After we got off the phone, I reached into my pocket for my directions, but nothing. They were gone.

No directions, no license, no health card, no $10. Damn. I checked my other pockets, my panniers, but nothing. I called Teresa back.

“I think I have a problem,” I told her.

“Can you go back and see if you can spot it?” she asked.

“I’ll try,” I promised.

I wasn’t happy with myself for being so careless, but I turned my bike around and started riding back along the route I’d taken, away from Sawyer Point. I knew I had limited energy, and I was using it to go the wrong direction. I went back about half a mile and saw nothing. It was a fool’s errand, and I was being a fool. I wasn’t going to find it, and I couldn’t change that. I didn’t need the directions anymore because I knew the way. So I turned back around and rode past Lunken a third time.

I started having weird trouble with my gears. At one point in my fruitless search, I had shifted to the smallest gear on the back wheel, and my chain came off. I downshifted and caught cogs again, but it all felt very chunky. I shifted back and forth as I rode from Lunken to Eastern Avenue, trying to figure out what was up and discovered I had only two or three cogs in the middle of the rear gears that I could reliably use. Broken spoke, and now something wrong with the gears. My derailer seemed bent out at a weird angle too.

But my wheels were still turning when I pedaled. At this point, I was less than six miles away. I was holding up better than my bike. It was limping along, but I kept going.

I limped past my old apartment on Eastern Avenue, which came up a lot quicker than I’d remembered, and turned onto the last road I’d take: Riverside Drive. 3.8 mostly flat miles along the river to Sawyer Point. I looked at my odometer. It read 84 point something. I started to tell myself, “It won’t hit 89.”

I could see the I-471 bridge, which runs right through Sawyer Point. I’d ride right under it to get to the large green lawn in front of the amphitheater where I planned to end. I could see the bridge getting closer. I topped 85 miles. “I won’t hit 89 miles,” I kept repeating to myself.

And I got closer and closer. 86 miles, 87 miles, 88 miles. “I won’t hit 89.”

And I turned left into Sawyer Point. There were people everywhere — families, kids, motorcycle cops, a clown on stilts and a DJ playing the chicken dance and the hokey-pokey. I’d made it.

I rode toward the giant lawn in front of the amphitheater, and not 50 feet before it, I carelessly tried to change gears to get up a slight rise. My chain completely locked. My pedals would not turn. I had to get off and walk the last damn 50 feet. Then I collapsed in the grass, deliriously happy. This is the picture I took laying there, the only one Teresa or I thought to take that afternoon.

I called Teresa, who’d just arrived with our two sons. The boys came running to me on the grass when they saw me, and I unexpectedly choked up a little. It was very sweet. It reminded me of myself at age 8 running to my dad at an airport in upstate New York. An Air Force serviceman, he’d been stationed in Korea for a year, and I wore funny goggles to the airport to welcome him back.

After a few hugs, I laid on the grass awhile while Teresa took the boys around. All the people were at Sawyer Point for something called Kidsfest. What luck. They had some fun on the inflatable bouncies and playground, and I laid on my back and rested my legs. Then we walked to the car, put the bike in the back and drove an hour up the interstate to home.

88.49 miles, 6 hours & 18 minutes on the bike, a little more than 7 hours total. My house to Sawyer Point. Check.

Addendum: The next day I was shocked not to be sore. I was a little tired but otherwise normal. My bike was much worse for wear than I was. In addition to the broken spoke, I discovered I’d broken off the smallest cog of the gears on my rear wheel. I had eight cogs but arrived with seven, and those seven were wobbling back and forth in the extra space. The broken cog and chain trouble also stressed my rear derailer to the point that I’d bent it all out of whack. Instead of being parallel with the wheel, it stuck out at about a 30 percent angle. And the bike was filthy, as I was. I’ve since showered, and the bike’s in the shop. A good Samaritan mailed my license, health card, directions and $10 back to me the next day. His daughter had found it at Lunken Airport. Nice people in this world.

Living Healthy as a College Student

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Healthy habits are hard to stick to for many people, especially those of us still in college. With limited choices of healthy eating, and not much help from university cafeterias, loaded class schedules and weekend drinking, it can be hard for students to avoid the “Freshman 15”. However, there is light at the end of the tunnel. There are many things that college students, and anyone else that’s struggling with their health, can do to curb their decline in fitness.

The University of Dayton RecPlex

The University of Dayton has many clubs and activities that students can take advantage of in order to stay active and in shape. “It’s easy to get caught up in the drinking culture and realize you’ve wasted a whole day playing outside and eating nothing but 12 wings for an entire day,” said UD sophomore Seetha Sankaranarayan. Organized clubs like Triathlon Club and the rowing team can provide workouts and direction for some students. I am president of Flyer Marathoners, a running club, and our goal is to get students to be able to run a half marathon at some point. This can be done with proper diet and exercise, all which can be achieved through our group runs or the wealth of advice our club members have.

Besides clubs, UD’s state-of-the-art recreational facility, the RecPlex, has fitness classes that can be taken. This includes anything from kick boxing to personal training. “Typically there are between three and eight participants (at least two in order to teach) in each class,” said UD fitness class instructor Sara Mrowzinski. Attending these classes can be a great way to get yourself motivated if you lack the self-motivation. The city of Dayton is also a great biking community, as headlined by this article, and provides some great routes.

Although I may be a little biased, running, along with a healthy diet, seems to be one of the best ways to shed pounds and stay healthy. Even though it may be hard to start off, once you get yourself going you may find yourself actually enjoying it. Setting goals for yourself is key for running or any workout plan. A goal like “run 5 miles this week”, or “sign up for a 5k race” is a simple idea that can help you stay motivated. I am a definite example of this as I started running during the summer after my freshman year at UD (2008). Since then I have lost 25 pounds and hope to never look back at what I used to be. Setting goals around your work or school schedule is something that will help you not only in health, but also in time management. On Friday June 11, there will be a 5k in downtown Dayton. For more information on that you can read over the race details. For a list of 5k’s in your area click here.

A late-night favorite among UD students: Cousin Vinny's Pizza

The biggest dilemma on the weekend is what to wear when you go out to party, and not what you are actually doing to your body in the process. A typical night for some of UD’s biggest drinkers can yield more than 10 beers. That’s almost 1,000 calories, and that’s if you’re drinking light beer! Add this to late night food items like pizza and burgers and your body screams at you in the morning, along with a few added pounds of weight gain.

“I think if you make a strong enough effort it’s easy enough, but when work picks up staying healthy always falls by the wayside,” Sankaranarayan said. Although some of this may be okay in moderation, the elimination of exercise from a diet can lead to a terrible combination.

The main point here is in order to stay on track and not get sidelined from any unnecessary weight gain, you must take the initiative apply yourself. Don’t wait for your health to get out of control. Joining a running group, club sport, playing weekly intramural sports or even cutting out the soda in your diet can lead to a healthier lifestyle that you will never regret.

Playing Possum In The Forest Of Argonne

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Possum Creek MetroPark’s Hidden History

This man is exerting far too much energy for this to be considered a "relaxing" activity.

As Spring hurtles uncontrollably into Summer, my mind reaches out to find the activities I can do outside. My own definition of “outdoor activities,” however, has little or nothing to do with being active at all. More to the point, I like to try and find places where it can appear that I’m doing some sort of activity, while remaining completely inactive. Fishing usually fits this bill. I will confess here that I have rarely ever caught a fish (which would go against my goal of being inert) and sometimes, to insure that some fish with either a death wish or a very slow mental acuity won’t inadvertently leap onto my baited hook, I usually fish with no bait. This serves a twofold purpose: one, a fish will generally avoid my barren hook in search of a more agreeable dinner, thereby allowing me to remain in a seated position and two, it makes it so that I don’t have to put my hands near any icky worms which, on especially humid days, feel much like a semi-solidified string of undulating snot. I guess that while I’m confessing things here, I might as well add that, even if I had the misfortune of catching a fish, I would throw it back as I can’t stand to eat fish and I can assure you that a mounted fish on my wall would definitely clash with my rather eclectic form of interior design. Moving on…

The reason that I bring this up is that it reminds me of one of the places that I love not to fish: Possum Creek MetroPark. The first time I was there was sometime in the late eighties/early nineties… you will forgive me as time has been somewhat of an elusive creature my entire life, so remembering dates isn’t one of my strong points. I do remember that a group of us were supposed to be driving to Indianapolis for Pink Floyd’s Division Bell Tour, if that gives anyone a frame of reference. One of the group thought that the park would be a bitchin’ place to party before the concert. It wasn’t. Some of the group got lost and we damn near missed the concert. Fast forward to around ten years ago. I was scouting all the parks surrounding Dayton, exploring all of the wonderful points and playgrounds with my two youngest sons. We meandered over to Possum Creek one day and found that it not only had several fishable lakes, it also boasted some really interesting hiking trails, a community garden and a farm area with many types of animals on display.

On one of my excursions, I was trying not to fish on the shore of one of the lakes, but my wife insisted that I bait my hook so that I could catch her a catfish to fry up that evening. Not wanting to exert that much energy trying to reel in a catfish, let alone the potential injuries I may sustain from the stinging barbels, I convinced her that all the good catfish were in the middle of the lake. I got out my trusty inflatable raft and, utilizing the convenient foot pump, filled it with air and pushed off from the shore. Now I could actually lie down in public without seeming as if I were a lazy ne’er-do-well. This was pure genius. Well, while I was floating about on the water, I noticed some splashing and activity nearby. I didn’t even dare to have a hook on for fear that a catfish might be attracted to the shiny metal and hook it’s stupid self, so I just kept casting sinker in the general vicinity of the splashing, which seemed to create more splashing. From the shore, I’m sure that it must have looked impressive. Well, the splashing began to come closer to where I was floating and, after a few more casts, seemed to make a beeline directly for me. Now, I’ve seen Jaws I and II, so a tremor of fear trickled down my back until I remembered that the Great Whites were destined for deeper waters than those found at Possum Creek. I was rather shocked, however, when the splashing got really, really close and I found it to be caused by a very pissed off beaver that I had apparently conked in the head several times with my sinker. Apparently there are a literal ton of these flat tailed rodents gnawing about Possum Creek and, thankfully, I was able to extricate myself from the situation unscathed.

The walking trails are incredibly intriguing as well. You can explore areas that range from lakeside trails to wildflower fields to farmland and then into a beech tree forest, full of loamy trails and deep ravines. This is where I found some things that struck me as odd and made me explore the history of the park further. I came across a massive trestle, a large square expanse of concrete and several rusted out trolley car frames sitting inexplicably in the middle of the woods. The name of the woods also intrigued me: Argonne Forest. While it may sound like something out of Lord of the Rings, history’s most famous forest of the same name was a deadly battle site during World War I. Why would someone name a forest in Dayton after the site of such an epic battle?

In the late eighteen-hundreds, a boy was born named Null M. Hodapp. His boyhood friend was a boy named Ralph Clemons with whom he shared many adventures. They grew into adulthood together and enlisted in the Army to fight the Germans in World War I. In a sadly ironic twist of fate, Ralph was killed mere hours before the Armistice Treaty was signed. Ralph’s death was devastating to Hodapp as he returned to Dayton to resume his life. He eventually married LoRean D. Hodapp and became a widely regarded judge in the Dayton area. In the 1930s, Hodapp purchased 400 acres around Germantown Pike and dubbed the land Argonne Forest Park, in memory of his friend and the place in which he had died. The first building that was constructed was a clubhouse for veterans. Eventually, the park consisted of a dance pavilion, a horse track, a car racetrack, a shooting range and a swimming hole with a diving platform. “Swimming hole” is more than a slight misnomer as the “hole” was actually constructed by building a huge wall to block the Possum Creek, which created a massive swimming area replete with diving platforms, the remnants of which can still be seen today. Hodapp also bought several streetcars from the Oakwood-Dayton lines to be used as impromptu cabins and for the children to play in. Hodapp would also perform the Battle of Argonne Forest every Fourth of July, in memory of 322nd Field Artillery Unit who had fought there during World War I.

As the world moved into the next War, rationing and depletion of money contributed to the eventual demise of the park. Some sections were sold off, but the bulk of the park remained and was made into what is now known as Possum Creek MetroPark. Walking amongst the paths and seeing the relics of a bygone era, one can almost squint and see the shrieking children cannonballing off the diving platform or hear the music and the shuffling feet scrape over the dance hall floor. The grandeur is gone, but the memory remains indelibly etched into the sodden trails and the swaying branches of the forest.

This Zumba Queen Will Get You Lean: This ain’t sweatin’ to the oldies!

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Yvette Williams, aka "The Diva"

The old school method of getting a bikini ready bod for the summer used to involve breaking out a dusty old VHS tape, popping it in the VCR and listening to a poofy-haired, tiny shorts-wearing man scream positive affirmations at you through the television set.

But that was then.  If performing awkward, antiquated dance moves in your living room wearing day-glow leg warmers isn’t cutting it any more, then it might be time to switch your style up.

The “new” way, ladies and gentlemen, to sculpt a hot bod is zumba.

And zumba ain’t no joke.

To characterize zumba – a fitness regimen that blends Latin grooves and dance moves – as simply a health craze would be a transgression and an inadequate description of the art form.

Zumba is a lifestyle for enthusiasts who shake their hips to the slick sounds of salsa, merengue and other afro-cuban inspired international rhythms.  The popularity of zumba dance has exploded in recent years as many are discovering the numerous benefits of this fun, yet challenging, activity.

No one knows this better than Yvette “The Diva” Williams, a certified fitness instructor and sports nutritionist who has been leading high energy zumba sessions throughout the Dayton area for the last two years.

Williams, originally from Queens, New York, leads zumba workouts at DK & J Pump in Trotwood, Premiere Ladies Fitness in Kettering and Therapy Cafe in downtown Dayton.

Dayton MostMetro recently sat down with this mother of two for an honest discussion about zumba, music and machismo:

Dayton MostMetro:  When did you develop your interest in fitness?

Yvette Williams: I began bodybuilding late…at thirty!  I grew up always being unhappy with the way that I looked.  I’ve always been a very self conscious person, never really liking the way that I looked.  So, at thirty, I decided to do something about it.  I was watching the Olympics…and was looking at some videos of track and field.  [I was] looking at the bodies and how muscular [the women] were.  I saw how beautiful they were.  They were attractive and sexy.  They didn’t look like men – they looked like shredded, beautiful women.  I wanted to look like that.

DMM:  How were you introduced to zumba?

Williams:  I’ve always had a love for Latin music – especially from being in New York City for as long as I was.  I grew up with the authentic Latin music…Tito Puente, Celia Cruz, Mongo Santamaria, um…Ray Barretto, Willie Bobo.  All of them.  I grew up with this music!  It was a very strong influence in my family – in my household.

I was at a gym, and I heard the music and it was catchy.  I thought, “What are they in there doing?’  I ended up taking classes from an instructor named Christi Siler…and we had a ball!  I loved the music!  I loved how she moved!  I found that I already knew the moves because I grew up with this music.  I thought, “Oh my gosh. I can do this!”  I really did it for the love of the music.

"The Diva" in her element

DMM: When did you began teaching your own classes here in Dayton?

Williams:  I became certified and started teaching about a year later…The classes have just sort of taken off. I’m just appreciative – and very grateful – that people like what I do!

My style is very authentic.  Zumba is a Latin word.  It was developed by Alberto Perez, who is Colombian. So, in that spirit – it’s Latin.  It’s what I identify with.  It’s very authentic.  [It’s] heavy salsa!  Heavy meringue and reggae-ton!  I stick with the authentic Latin moves, rather than incorporating too many other things.  I’ve learned that the Latina population really appreciates that, because I’m not watering down anything…It is what it’s supposed to be.

DMM:  So, what’s so cool about the zumba dance routines?

Williams:  You’re working out without even feeling that you’re working out!  You just let the music takes you wherever it wants to take you…The music is very motivating.  It’s captivating and fun music.  It takes you somewhere else!

It allows you a chance to escape.  There’s whooping and hollering…clapping and cheering!  The zumba logo says  “Join the party!”  So, we treat it like a party!  It’s fun, and exciting.  Every class is different…I’m trying to get some more men in the class…

DMM: …Which brings me to my next question.  What was the inspiration behind your Zumba Men’s Challenges?

Williams: Diva is trying to gain more testosterone in her classes! [Laughs.] I’m not going to get the men in here by saying, “Would you guys please come to my zumba class?”  Because they’re going to say that zumba is for girls!  So I said, okay…How about if I challenge them?  And I find that if I challenge them it’s like, “Hold on, wait a minute! You’re not gonna challenge me…” [Laughs]

When I challenged them, they came.

DMM: So you had a favorable response?

Williams: We had a huge one the first time.  The entire dance floor was covered, and there were people going all the way to the back wall.  That was in February. At the second men’s challenge, the men outnumbered the women.

Everybody can Zumba!

DMM: What is the age range for zumba?  And are there any restrictions?

Williams: Before you start any fitness regimen, you should always check with your doctor.  There are different levels.  There’s even Zumba Gold, for the elderly or for people who have had injuries.  But it’s all ages [for zumba.]

My classes are very diverse — from ages 13 to 60.

DMM: Lastly, what would you say to anyone who may be on the fence about trying your classes?

Williams: For the ladies, it’s just an amazing way to get fit and toned for the summer.  I tell everybody, “Before you strut, you gotta sweat!”

For my men, I tell them, “Zumba ain’t sissy, it’s sexy!”

Williams is also a gifted vocalist who has performed on stage during Urban Nights

Mondays
DK&J Pump 1790 Shiloh Springs Rd Trotwood, OH
7:00pm $5 for non-gym members

Fridays
Therapy Cafe 452 E. 3rd St Dayton, OH
6:30pm $6

Saturdays
Premier Ladies Fitness, Kettering OH
1:00pm members only

Ms. Williams would like to give a special shout out to DJ Danny D for providing her with fabulous Latin music and remixes!

Off the Beaten Path: Dayton’s National Park Offers Unique Cycling Experience

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Park Ranger Mark Dues leading cyclists along the Great Miami River.

Cyclists looking for an atypical riding experience will find one this summer as Dayton Aviation Heritage National Historical Park has announced their 2010 bicycle tour dates.

The “Bike With A Ranger” program, sponsored by the National Park Service, is an exciting, yet casual, way to explore Dayton’s historic sites.  Park guide, and experienced cyclist Mark Dues will lead the tours – interpreting the region’s rich heritage of creativity and innovation along the way.

Two bicycle programs will be offered:

“The Gem City: Cradle of Creativity”

Learn how Dayton became a hotbed of inventiveness, innovation, and creativity. This bicycle ride on flat terrain along quiet urban streets and bike trails visits the Wrights’ bicycle shop; the home of internationally-renowned poet, Paul Laurence Dunbar; the invention and transportation exhibits at Carillon Historical Park; and various historic sites in Downtown Dayton.  The tour ends where it started–in Wright-Dunbar Village. The Wright Cycle Company Complex is located at the intersection of West Third and South Williams Streets, 22 South Williams Street, Dayton OH 45402, just west of downtown. June 6, July 11, August 8,  10:00 a.m. – 2:00 p.m.

“Huffman Prairie and Historic Patterson Field (Wright-Patterson AFB, Areas A & C)”

Discover how one of the largest aviation complexes in the world, Wright-Patterson AFB, began as a humble 84-acre cow pasture just a few miles northeast of Dayton. This moderately difficult bicycle ride down mostly bicycle trails and less-traveled roads will take the trail leading to Huffman Prairie Flying Field and historic old Patterson Field (present day Wright-Patterson AFB, Areas A & C).  Due to Air Force security requirements, all participants must register at least seven days prior to the tour. No exceptions! The tour will end where we started–at Wright Memorial Hill. Wright Memorial Hill is located close to the intersection of State Route 444 and Kauffman Road, just 1.5 miles east of the National Museum of the United States Air Force. At Huffman Prairie Flying Field Interpretive Center, 2380 Memorial Rd., Wright-Patterson AFB, OH 45433.  June 20, July 25, and August 22,  8:30 a.m. – 12:30 p.m.

– All participants should be present no later than the times mentioned above for sign-in and orientation.

– Bicyclists should be in good physical condition and feel comfortable gearing up and down hills.

– Inclement weather may cause tour cancellation. Huffman Prairie Flying Field may close without prior notice since it is located on an active military installation.

– Participants are required to bring their own bicycles and personal gear, including snacks and/or lunch. Proper wear of helmets is required.

– Bicycles should be in good operating condition and are subject to safety inspections.

For additional information, or to register for these free tours, contact Mark Dues at 937-425-0008.

Come Celebrate a Victory for Dayton

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Written By DaytonMostMetro.com guest contributor Val Hunt Beerbower – PR Specialist at Five Rivers MetroParks

Cyclists celebrate a victory for Dayton during Urban Bikes @ Urban Nights this Friday!

Cycling is taking Dayton by storm, and this pedal-powered movement has captured national attention.

The League of American Bicyclists has honored Dayton, Ohio, with its bronze-level status for a bike-friendly city. “Communities from all areas of the country, climates and populations see bicycling as an integral component of building livable communities,” said League President Andy Clarke. “The Bicycle Friendly Community program is recognizing those leading the way.”

To celebrate this designation and highlight the emerging prominence of bicycling in Dayton, a special escorted group ride is scheduled in concurrence with Urban Nights. Urban Bikes @ Urban Nights, a group ride, kicks off festivities at 5:30 p.m. Friday, May 14, at Fifth Third Field. “This is a great way to bring cycling to the attention of Urban Nights patrons and raise awareness of bicyclists’ right to share the road,” said Andy Williamson, assistant outdoor recreation manager for the Outdoor Recreation Department at Five Rivers MetroParks, and spokesperson for the Drive Less Live More campaign. “It’s a bigger and bolder version of the regular Courteous Mass rides, in which we promote group cycling with an emphasis on learning the rules of the road. This is more of a parade – complete with local celebrities!” In addition to Dayton Police Department officers, Urban Bikes @ Urban Nights will host two Dayton City Commissioners.

There is much cause for celebration within the cycling community. The application process to become a BFC is rigorous; currently only 140 of the 359 total applicants have a BFC four-year designation. Communities vying for BCF status must establish records in two or more of the five categories which are known as the Five Es:

  • Education: Does the community have systems in place to train children and adult cyclists?
  • Engineering: Are bicyclists included in the city’s transportation plan?
  • Enforcement: Do police officers understand and enforce bicyclists’ rights and responsibilities?
  • Encouragement: Does the community participate in Bike Month, offer bike rodeos, host community bike rides, or otherwise encourage cycling?
  • Evaluation: Does the community have methods in place to ensure their bicyclist programs are making a difference?

Adding to the excitement of the occasion is the upcoming opening of the new RiverScape Bike Hub, part of RiverScape MetroPark’s latest development phase. The Hub will feature secured, patrolled areas with 40 bike lockers, four showers, 42 storage lockers, restrooms and food concession stand, making it convenient for bike commuters to head to work on two wheels as well as families in need of a pit stop while enjoying an afternoon on the recreational trails. “The Hub is only the third bike commuter facility to open east of the Mississippi,” says Five Rivers MetroParks Outdoor Recreation Director Greg Brumitt. “Washington, D.C., and Chicago are the other east coast locations, and we’re only the third in the Midwest (besides Chicago and Minneapolis) to open a hub. Certainly, we’re the first mid-size city to open a special bike hub, and that’s something to cheer about.”

Anyone who can ride a bike is invited to join the celebration at 5:30 p.m. Friday, May 14, at Fifth Third Field. Participants are encouraged to enjoy the rest of the sights and sounds of Urban Nights. Five Rivers MetroParks will have its own bike-friendly activities—free bike rentals and pedicabs will be available from 5 p.m. to 9 p.m. on Friday.

Learn more about other cycling activities and opportunities by visiting the website www.metroparks.org/cycling or calling (937) 275-277-4374.

Dayton, Ohio – An Official Bronze-Level Bicycle Friendly Community!!!

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That is right – after months of hard work by many community players and organizations, it has just been announced that Dayton is joining Columbus as Ohio’s only other official Bicycle Friendly Community (both bronze level) – awarded by the League of American Bicyclists (LAB)!  This is a huge achievement, as LAB has over the years developed a comprehensive framework of guidelines and processes that application cities must follow and implement in order to be recognized.  Other bronze cities in the Midwest include Indianapolis, Grand Rapids, Louisville, Lexington and of course Columbus (among several others).  Only Chicago and Ann Arbor have silver status – and only Madison, WI has been awarded gold status in the Midwest.  (click here for a complete national list)

Thirty years in the making…

While much of the recent work leading up to now has had the spotlight, it should be noted that this effort is decades in the making – starting with River Corridor Committee and Horace Huffman Jr. leading the charge in the early 70’s (with the Miami Conservancy District, Five Rivers MetroParks and Greene & Miami Counties following soon after) to begin building what is now over 230 miles of connected bike trail in the Dayton Region over the past 30 years.  During that time, several advocacy groups emerged including the Ohio Bike Federation, Bike Miami Valley, Dayton Cycling Club and the Miami Valley Mountain Bike Association – as well as sixteen area bike retail businesses.  A few short years ago, MVRPC led a group of regional partners to come together and develop a Comprehensive Local-Regional Bikeways Plan for Montgomery, Greene & Miami Counties that included on-road infrastructure (bike lanes), recreation trail extension priorities (such as the SE Corridor) and education, enforcement and encouragement needs for the region.  Safe Routes to School was incorporated and in the last couple years received federal funds for implementation.

In the past five years, the mountain biking community has grown significantly with trail mileage almost tripled – including the MetroParks MoMBA facility that opened in 2007.  During this time, MetroParks has taken the lead in developing an outdoor recreation initiative and advocating for cycling to be considered for alternative transportation in addition to recreational use.  Programs like the Bike to Work Day Pancake Breakfast at 2nd Street Market, Drive Less Live More campaign, Miami Valley Cycling Summit and this year’s Bike to Dragons Games campaigns have been successful in getting more and more people outside and pedaling.  Five Rivers MetroParks is about to open (this June) the brand new RiverScape commuter bike hub & pavillion – only the third such facility east of the Mississippi and the first in a mid-sized city.  And MetroParks, MCD and University of Dayton have teamed up with the City of Dayton to develop a cycling initiative for the city that became part of the Cycling, Rivers and Active Lifestyle portion of the Greater Downtown Dayton Plan (which will be unveiled on May 18).  The bicycle portion of that plan initiative was written by Greg Brumitt & Hans Landefeld and included a path for the City of Dayton to reach bronze level BFC this year, silver by 2012, gold by 2015 and platinum by 2020 (based on Madison, WI’s platinum plan).

Earlier this year, the City of Dayton adopted a Complete Streets policy and city commissioner Nan Whaley continued the push to organize the City of Dayton Walk/Bike task force.  This group (including city staffer Bobbi Dillon, Kate Ervin, MetroPark’s Andy Williamson, MVRPC’s Matt Lindsey, MCD’s Hans Landefeld and others) developed the application that was submitted to the League of American Bicyclists a few months ago, and we are now officially a bronze-level Bicycle Friendly City!

Whew – we’ve done a lot!  …what’s next?

With all that has been done leading up to this designation, it would be reasonable for people to say its time to relax and enjoy our community’s achievement – but we can only rest for about five minutes because there is MUCH to be done.  Adding bike parking facilities and MANY more bike lanes (not just downtown but connecting our city’s many neighborhoods and suburbs), continued advocacy and education programs, and ultimately building a culture and critical mass of bicyclists that ride for both recreation AND transportation alike are the next steps.  It will all take more investment, political will and cooperation/collaboration between organizations and municipalities to make these things happen.  But as this community has proven, it CAN happen.  In the end, this isn’t at all about bronze, silver, gold or platinum – it is about the fact that our community is coming together and accomplishing the necessary things in order to provide a superior quality of life here in Dayton.  Kudos to everybody involved with these efforts thus far!

UPDATE:  We must mention that Troy, OH received an honorable mention this year (as Riverside did in a past round).  Kudos to Troy and ALL of the individual communities surrounding Dayton that are working toward building a bike-friendly region!

City of Dayton Bike Map Draft, Version 2.0

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First of all, Kudos to all you who took the time to provide feedback and comments on the first draft of the City of Dayton Bike Map, some really good stuff came out of it and the City of Dayton is grateful.

2 months have passed since the first draft of the City of Dayton Bike Map was posted.  The City successfully completed and submitted their Bike Friendly Community application to the League of American Bicyclists, designees should know by the middle of April (be ready for a celebration!), the National Bike Summit had over 700 advocates from across the country take to Capitol Hill and tell congress to pass legislation supporting pedestrian and cycling infrastructure, and Google launched their bicycling direction module, which with Google being Google, could be a game changer.

Over those 2 months the City of Dayton Planning and Engineering Team have spent lots of time analyzing and assessing the comments made regarding the first draft and have posted their second draft, version 2.0.  Again, please keep in mind that this is still a draft/work in progress and you feedback is still very welcome.  Click here to see Version 2.0.

In the meantime, the weather is changing so get your bike into the shop, get a tune-up and get ready for Bike to Work Month!

5K AIDS Benefit Walk/Run

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ribbon2On Sat, April 18th students of the Boonshoft School of Medicine will host a 5K AIDS Benefit Walk/Run at Wergezen Gardens.

Participants that preregister before April 15th can register for just $20. Registration begins at 8am and the race will begin at 9:30am, rain or shine.

AIDS Walk/Run

There will be prizes in men’s and women’s categories by age grouping.  All participants will be entered in a raffle for additional prizes.  Proceeds from the event will benefit AIDS Recourse Center Ohio and Miami Valley Positives 4 Positvies. Co-sponsors of the event are Five Rivers MetroParks and American Medical Student Association, BSOM Chapter.

To register online, click here.