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Vol. 12, issue 2 of North Coast Sports, now Ohio Sports & Fitness, holds a special memory for me. My debut as a contributing writer for the magazine March 2005 was my catalyst to becoming the fitness editor. I have a copy of my first article, “Building Stronger Legs for Better Rides,” which reminds me of how far I have come in six years.

In 2006, North Coast Sports went through significant changes. First, owner Christine Russell changed the name to Ohio Sports & Fitness, and mid-year she sold the publication to TNT Publications.

Under new ownership, the magazine continued to morph. One of the first changes was to switch the tabloid size to a standard magazine size. In addition, a new Web site was established. Combined, these two changes brought attention to the newly established Ohio Sports & Fitness brand.

The opportunity to take over as editor came in 2007, and I eagerly accepted. I had ideas and visions to share. Many of my ideas were considered, some implemented and others put on hold.

Under my direction, we’ve expanded the calendars, which include more than eight categories. We established running, cycling, multisport and nutrition columns by area experts, created a social media platform, which will continue to expand in 2011, and we are producing a new monthly e-newsletter.

In addition to editorial changes, the magazine has continued to make visual changes. OS&F is now full-color and on glossy paper. The visual layout, which is done by TNT Publication graphic designer Stephanie Park, is now full of energy.

Publisher Todd Nighswonger has put a lot of time and energy into taking OS&F to the next level. His persistence to become part of a national network finally paid off.

In 2009, OS&F became part of the Endurance Sports Media Group. Perhaps you have noticed the improved shoe guides, reader giveaways and national advertisements. It’s all a sign that OS&F is recognized as a leader in the area and as a provider of valuable information regarding endurance sports.

After four years as the editor, I am making a change, as well. At the end of August, I will move into a new role with a new company. As director of public relations for Fitness Together, I will head up the branding, marketing and advertising for four (soon to be six) local studios.

I will continue to be active in the endurance community. You will see me racing, so look for the Grunt Girl Racing uniform. I will keep an active blog and Facebook page. My blog is called Rhea’s Off-Road Adventures (rheas
offroadadventures.wordpress.com).

Saying farewell is hard. I have put my heart and soul into OS&F. My friends call it my baby. Now I will stand on the sidelines and watch OS&F continue to grow.

In good health,

PHOTOS BY Marianne Mangan

Runners and athletes — mixed with family and friends — gather at the start of the Cleveland Heroes Run last year to run in honor of those lost in the line of duty. (Below left) Guards carrying flags are accompanied by bagpipers during the opening ceremony two years ago. Along with the bagpipers this year, the national athem and reading of names will also be part of the start of the race.

Since its inception in 2001, the Cleveland Heroes Run has honored police officers and firefighters who have died in the line of duty from or in the West Park area.A memorial honoring the fallen officers and firefighters came in 2000 after police officer Wayne Leon was murdered. A criterion for the monument, which is specific to West Park, is that the officer lived in or near the West Park community during his/her line of duty.

In Cleveland, 76 firefighters and 108 police officers have been killed in action. The last line-of-duty death for firefighters was in 1995 and for police officers it was 2008, according to police officer Tom Ross, recording secretary of the Cleveland Police Patrolman’s Association.

This year’s run starts at 8:30 a.m., Sept. 19. The 5-mile run and 2-mile run/walk begins and ends at the Saint Joseph Academy, 3430 Rocky River Drive. Opening ceremonies begin at 8:15 a.m.

The reading of the names of those lost occurs before the runners hit the start line, each fallen hero honored with a 21-gun salute. The national anthem and “America the Beautiful” also accompany the start of the race.

Race proceeds are divided between maintaining the memorial and yearly scholarships for an officer’s child attending Saint Joseph Academy in Cleveland. Two additional scholarships are awarded to a fallen officer’s or firefighter’s next of kin.

Funds of $6,000 are awarded in scholarships annually,” according to Race Director David Camerino.

To register or learn more about the race, visit www.clevelandheroesrun.com.

IN THE LONG RUN

When I first started running, I had no idea something as simple as running could be fraught with danger.

Thoughts of violent dogs, crazy drivers and predators did not enter my mind. Yet, they are out there, as well as other dangers.

There’s no need to let these hazards prevent you from a great training run. A few tips and suggestions can help keep you grounded and on track for your next race.

MAN'S BEST FRIEND

For the most part, dogs really are man’s best friend. The act of running, however, can at times trigger an otherwise friendly dog to instinctually treat a runner as prey. Tips to keep dogs at bay:

If you see a potentially unfriendly dog, cross the street or move out of its path. Most ugly dog confrontations occur because the dog feels you’re invading its territory.

If a confrontation is inevitable, stop running. Remember, running might invite the dog to attack.

Remain calm and quiet. This is difficult when a pit bull is running directly at you, but very important. You likely can’t outrun a dog.

Do not make eye contact. Dogs interpret a stare-down as a threat.

At this point, most dogs will lose interest, and you can back away from the dog’s territory slowly and resume running when the dog is out of site.

If the dog still is itching for a fight, remember to stand with your side facing the dog and keep your head held high. If need be, use your forearm to fend off the dog.

Remember that while a relatively benign dog bite may be fairly common and highly annoying, an unprovoked dog attack is extremely rare. Most of the time, there really is no need to worry about the dog.

CRAZY DRIVERS

Dodging traffic isn’t always just an annoyance. On Aug. 21, 2007, one of America’s best distance runners, Jenny Crain, was struck by a car while running home. The driver was not drunk, nor was he on his cell phone. He was trying to make it through a yellow light and in his haste did not see Crain.

The accident occurred less than one mile from Crain’s home. The impact broke many bones and caused her severe brain damage.

Many runners struck by cars fare even worse. Several runners are killed every year by cars. Minimize the risk:

Run against traffic. If you see cars coming, you can protect yourself from oblivious or jerky drivers.

Skip rush hour when running on roads. If you can avoid running on roads during the morning or evening rush or other known high-traffic times of day, do it.

Always bring your ID and a cell phone. You never know when you will need to make an emergency phone call.

Wear bright clothing. A driver is more likely to see you in bright orange than gray. Maybe opt for red instead of white on a snowy winter run. If you run on the roads at night, where a headlamp and reflective gear.

Do not run with headphones. This is a controversial rule, but when you are listening to music, you cannot hear horns or cars coming. Your attention is not as acute when music is blasting in your ears. This is true even if the volume is on low or you only where one ear bud. Leave the music for those boring treadmill runs.

PREDATORS

When I think about my safety and how I have to protect myself against predators, I get angry. No one should be afraid to run alone on their favorite park trail.

Yet, in February, a known sexual predator killed Chelsea King, a teenage runner from San Diego, while she was out for a run on her favorite trail. King’s family foundation, Chelsea’s Light, works tirelessly to pass laws to keep people like King’s killer behind bars and off of our running routes.

Protect yourself:

Never were headphones when alone on a trail. You need all your senses to alert you if danger is lurking nearby. Plus, headphones make you an easier target.

Run with others when possible. When you don’t have company, try to run when your route likely will be populated. Carry a whistle or pepper spray.

Be aware of your surroundings. Know where you are and pay attention to who is ahead or behind you. Know where there are safe places close by to escape, if necessary. This also applies to the parking lot, restrooms or any other resting stop along your running route. Park in well-lit, populated parking lots and use restrooms in populated areas.

Vary your routes and the time of day that you run. This prevents someone from stalking you and planning to attack you in a particular place at a particular time.

Trust your instincts. If someone up ahead creeps you out, turn around and run the other direction. It’s always better to be potentially rude and safe than to be sorry.

Laura Pizhmot began her running career in 2004. She has made a name for herself in the Cleveland-area racing circuit and is a Towpath Marathon winner.

Top 10 reasons to run the Road Runner Akron Marathon

The Road Runner Akron Marathon has consistently received accolades from Runner’s World — in 2010 as the reader’s choice for best value and one of the “10 best up-and-coming marathons” in 2008. Runners considering an Ohio-based marathon this year should look into “The Bird.”

“Each year, we work hard to improve the runner experience,” said Anne Bitong, executive director of the Road Runner Akron Marathon. “We’re proud to say that runners have taken notice. Our registration numbers continue to climb, and we expect a sell out this year.”

The 2010 Road Runner Akron Marathon will be held Sat-urday, September 25th. Early registration is encouraged to ensure participation. Register at AkronMarathon.org.

1. Full marathon finishers get a free Brooks^® Tech Gear jacket.

2. More than 100K spectators are reported along the marathon course and at the finish line.

3. Free gear bag service so runners’ belongings are waiting at the finish line.

4. Free text message alerts to notify family and friends of race-day progress.

5. 283 portable restrooms with hand sanitizer and feminine products.

6. Runners enjoy entertainment at every mile, including bands, block parties and more.

7. Free food, beer and complimentary massages at the finish line.

8. Receive a free, one-year subscription to Running Times and check out OS&F’s onsite booth.

9. Personalized bibs allow spectators to call out encouragement to runners by name.

10. Executive Race Director Jim Barnett personally thanks each registrant and offers a congratulatory handshake at the Olympic-style finish.

LIVE TO TRI

From multisport to half-marathons and marathons: Transition the right way

As summer ends and fall begins, many multisport athletes shift their training plans toward a half-marathon or full-marathon. This shift includes increased running mileage concomitant with decreased swimming and cycling mileage. This article will address how to successfully make this transition and how to avoid burnout and injury.

CONTINUE TO CYCLE & SWIM. It is important to swim and bike 1-2 times per week during your half/full marathon training to maintain your form. Cycling and swimming are also important as cross-training during your run focus. These workouts should be low intensity with a focus on technique. Cycling is a great way to help with recovery after a long run, and swimming can help loosen/strengthen your hips.

Join a running club. A group will help you stay motivated for your long runs or just help add some variation to your other runs. Most running clubs have many people training for half/full marathons, so you will have plenty of company.

Ease into increased running mileage. Your rate of mileage increase will depend on your focus distance for triathlon; however, a slow increase is recommended. For example, an individual who has been training for a half-Ironman over the summer likely will have completed long runs between 15 and 18 miles. Work up to 20-22 miles in preparation for a marathon. In contrast, an Olympic-distance triathlete will need to build from a 10- to 12-mile run.

Run on soft surfaces. Running on trails will lessen the probability of injuries during this time of increased running mileage. Furthermore, the early fall is a great time to enjoy the changing color of the leaves while running through the woods.

Add some running drills. Running drills such as high knees, butt kicks or skips can help to reinforce good running technique. Run easy for 2-3 miles, do 2 sets of drills and then run 2-3 more miles. These workouts can also serve to increase your heart rate above where it may be during your training runs.

Add some resistance training. Most multisport athletes will decrease or stop resistance training during the racing season. The transition time between multisport and marathon season is a great time to gradually add core stability and light weight training into the schedule.

Angela Ridgel, Ph.D., is a neurobiologist and a certified personal trainer with the American College of Sports Medicine. Dr. Ridgel is an assistant professor in exercise science at Kent State University. She has competed in sprint, Olympic and half-Ironman distance triathlons since 2001.

NUTRITION MATTERS

Try out this healthier mix to get what you want and need

Moderation is a key principle of my personal nutrition philosophy. I do not believe in prohibiting anyone from ever eating a certain food, because eliminating foods and ignoring cravings often leads to feeling deprived, which may result in overindulging.

Research is showing that if you consume foods high in sugar and fat in excess, your body is less likely to regulate its ability to feel full, causing you to eat more. The answer to this is allowing yourself to have balanced, healthier sweet and salty foods in moderation.

Whether you crave a bowl of salt and vinegar potato chips after a tough workout or cannot fathom a day without chocolate, it is completely acceptable to satisfy your cravings — just don’t overindulge. Your cravings could be telling you something, most likely that your energy levels are low from not eating enough or not enough of the right foods at your previous meal. If you did not eat enough carbohydrate or fat at lunch, your body likely will crave more in a few hours.

Here are some suggestions for sweet and salty snacks that will fulfill your craving and keep you feeling satisfied, as well.

Dark Chocolate- Covered Raisins or Cranberries

Dark chocolate has gained acceptance as a heart-healthy food thanks to flavanols, a type of antioxidant found in cocoa and chocolate. Research reveals that flavanols may help lower blood pressure, allowing more blood flow to the brain and heart, as well as aid in lowering cholesterol. To boost your antioxidant and fiber intake, look for dark chocolate-covered raisins, which also contain flavonols or cranberries that are full of vitamin C. Grab ¼ cup of these bite-size fruits for a daily dose of antioxidants to prevent further damage to your exercise-worn muscle cells.

Kashi TLC Chewy Granola Bar, Cherry Dark Chocolate

The combination of carbohydrate, protein, fat and fiber from seven whole grains, dried cherries and semi-sweet chocolate is a perfectly balanced treat that is guaranteed to satisfy. Pack this in your gym bag for a post-workout recovery snack or stash them in your work desk drawer to grab if your energy levels take a dip and dinner is hours away.

Kettle Brand Baked Potato Chips, Lightly Salted

These might be one of the healthiest potato chips around thanks to all-natural ingredients: potatoes, safflower and/or sunflower oil and sea salt. One serving of 20 chips contains only 120 calories, 21 grams carbohydrates, 2 grams of protein, 3 grams of fat and even 2 grams of fiber. Pair these with 12 raw almonds for an extra-crunchy snack plus three more grams of protein.

Low-Fat Honey Graham Crackers with Natural Peanut Butter

This sweet and salty homemade delight is quick and easy. Look for a graham cracker made from whole grains for added fiber to keep you feeling full. Choose creamy or crunchy, natural peanut butter for its thick texture and no trans fat. Spread 1 tablespoon of peanut butter on one half of a graham cracker. Place the other half on top to make a sandwich. Wash this down with a glass of skim milk. Make ahead of time and store in the refrigerator or freezer.

Katherine Mone, MED, RD, LD, is a registered dietitian for Cleveland Clinic Sports Health, has a master’s degree in exercise science and is an avid runner. She has run three marathons, including Boston, and is the Cleveland State University assistant cross-country coach.

This Ohio duo has 27 years between them and 640 miles behind them.

Five-foot waves.

Lightning.

Freezing rain.

Cold feet.

Menacing log jams.

Kevin Morgan and daughter Erin Fabian faced that and more as they tackled the grueling 640-mile Yukon River Canoe Quest from June 30-July 4. The annual world-class canoeing and kayaking wilderness event, now in its 13th year, is in Canada’s Yukon Territory, east of Alaska and north of British Columbia.

The competition also is known as “the Race to the Midnight Sun” in reference to the summer solstice, the longest day and shortest night of the year in the Northern Hemisphere when the sky never gets dark.

Paddlers literally race around the clock from Whitehorse, the Yukon Territory’s capital, north to Dawson City. There are only two mandatory rest stops, for 10 hours each, over the course. Seventy-nine teams from eight countries competed in this year’s race.

Morgan, 55, of Montville and Fabian, 28, of Madison have canoed together for more than 25 years, beginning with short rides on small farm ponds around their Geauga County home when she was a toddler. The father-daughter team consider themselves recreational racers and have won first place in a number of events in Ohio and Pennsylvania. The longest they had ever canoed was 37 miles.

Undaunted, they decided last fall to enter the Yukon River Quest. “This was a quantum leap for us,” Morgan says. “We trained by canoeing two to three times a week on the Grand River and other nearby lakes and rivers.”

They ran, lifted weights and did cross-country skiing, too. “We also spent a lot of time planning how to organize our water, food and safety supplies in the canoe to be able to reach everything easily. You can’t be fumbling around for water or food while you’re paddling,” he says.

Race day started out in “a pretty good thunderstorm with high winds,” Fabian remembers, “and then we had to battle five-foot waves to cross a lake.”

Conditions changed along the way, forcing them to pick their way through different channels and navigate several log jams. They paddled 30 hours straight at first, getting out for bathroom breaks and stopping at a couple of check points to warm up by the fire and get more water.

Daytime temperatures were in the 50s and 60s, with temperatures at night in the 30s. It never became totally dark, just a little dusky. “Canoeing through the night was a little wild,” Morgan says. “We thought we’d have sleep deprivation, but we didn’t. The scenery and wildlife were incredible. We saw moose, dall sheep, tons of bald eagles, porcupines and beavers.”

During sleep breaks, their support team of Morgan’s wife and Fabian’s husband cleaned out the canoe and re-supplied it with food and water.

“We had estimated we’d be burning about 8,000 calories a day, so we took about 10,000 calories of food with us each day,” Fabian says. Father and daughter dined on peanut butter and jelly sandwiches, energy bars, trail mix, hardboiled eggs, ham and cheese sandwiches and oatmeal cookies with chocolate and cranberries in them, which she had made. “We celebrated with cookies at every check point.”

As the miles and hours progressed, things became a blur, they say. “We were constantly communicating about navigating the river and checking with each other to see how we were feeling physically, but we also shared jokes and funny stories and listened to music on my iPod,” Fabian says. “At the final check point, dad mentioned that we had ‘only 40 miles’ left. I had to remind him that the farthest we’d ever gone before this was 37 miles.”

The race had begun in a rainstorm with high winds, and a lightning storm was coming in behind them at the end. “It was great motivation for us as we sprinted toward the finish line,” Morgan says.

Their goal was to complete their Canadian adventure in less than 66 hours. “We came in at 65 hours and 11 minutes and placed 42 out of 79 teams overall,” Fabian says proudly.

In addition to fulfilling their exciting father-daughter challenge, however, Morgan and Fabian also paddled for a purpose — to support the Bonnie Schindler Summer Camp Endowment Fund. Through their participation in the Yukon River Quest, they raised $13,000 to help provide financial support that would enable local adults with developmental disabilities to attend a special week-long summer camp in Indiana.

“We hope that dozens of local adults with developmental disabilities are able to enjoy a canoe ride during the camp,” Morgan says. The Schindler Fund is held at the Deepwood Foundation of the Lake County Board of Mental Retardation and Developmental Disabilities.

Freelance writer Lynne Meyer heads a public relations and marketing communications firm, A Way With Words, and is a casual cyclist.

SHIFTING GEARS

ABOVE PHOTO BY Gregg Brekke

Bay Village’s Cameron Jackson competes at the Cross Your Heart and Hope to Die race last year. He finished 22nd in the expert A race.

Caution tape and barriers line a field that doubles as a course for a popular sport known as cyclocross (a.k.a. CX, cyclo-X or cross).

Cross is a combination of pavement, grass, gravel, sand and snow with hills and obstacles that cause riders to dismount and carry their bike over the obstacles, then remount. This is done several times throughout the race. This beginner-friendly sport offers diversity by combining different elements, making it popular to mountain bike racers and road cyclists.

Cross races are divided into three groups.

Novice class (C race): 30-minute races, category 4

Intermediate class (B race): 45-minutes races, category 3/women

Expert class (A race): 60-minute races, category 1,2 and masters 40-plus.

The CROSS course

Local fields are turned into race courses. Each course is unique because of the terrain and the creativeness of the race organizer. Weather also plays a factor, as it can have a night and day affect depending on wet or dry conditions.

Cross is the one cycling race where strong runners may excel. Running sections are usually difficult and short, with plenty of mud, sand and hills.

TRAINING PRACTICE

One of the best ways to become familiar with cross is to attend a cross practice or clinic. With cross season right around the corner, there are a few options.

Grunt Girl Racing is hosting a beginner cyclocross and mountain bike clinic for men and women from 5-8 p.m. Sept. 21 at Reagan Park in Medina. For more information, visit www.gruntgirlracing.com.

FS Concepts is hosting an organized cross practice at 5:30 p.m. Thursdays at Reagan Park starting in September. Cross racers Shawn Adams and Cameron Jackson will lead the practice sessions. For more information, visit www.fsconcepts.com.

LOCATIONS

The perfect cross practice location might be as near as your local neighborhood park. Some examples:

Kirtland Park in Cleveland is a race location and makes a great practice location.

Cuyahoga Valley National Park’s Towpath Trail is a great training tool because it provides riders with distance for longer workouts.

Edgewater Park in Lakewood is a 419-acre park that allows riders to do flat-ground training along with hill runs toward Upper Edgewater  Park.

Broadview Heights has several parks and fields along with some gravel multipurpose paths that can help strengthen bike handling skills.

Reagan Park in Medina offers a gravel path, mountain bike trails and fields.

Use caution when riding in city parks. Stay off athletic fields. Check with city officials if you have questions or concerns.

TRAINING TECHNIQUE

Cyclocross is a fast-paced, high-intense sport. One second you could be remounting your bike, then climbing a steep hill or sprinting out of a corner. Thus, interval training is critical. Following is an outline of a typical interval workout:

90-minute cross ride. Warm-up for 20 minutes while practicing dismounts and remount. Transition into 30 minutes of tempo riding. After tempo riding, begin three race intervals for three minutes with five minutes of recovery riding. Finish with a 15-minute, cool-down ride.

Typical training rides are no more than two hours. Incorporate two to three days of running, too.

RACING

Northeast Ohio Cyclocross Series is sponsored by Cleveland- and Akron-based cycling clubs and teams. Cycling teams hosting races this year include Team Lake Effect Racing, Team Spin/RR Donnelley, Stark Velo, CRC, Snakebite Racing and Solon Bike. This season’s schedule will include familiar races from years past, as well as a few new venues.

A one-day license is required to participate in all races. A USA Cycling license allows a rider to upgrade categories once requirements have been met. A one-day license can be purchased on site prior to the race.

Sara Harper of Stow is a Category 3 cyclist in road and cyclocross. Cameron Jackson of Cleveland is a Regional Category 2 cyclist in road and cyclocross.