(Below is a study that we used on a recent airing of our radio show "Get Moving Charlottesville" Gill/Francesca)

Having to deal with bone, muscle and joint pain is one of the main reasons we become inactive. Less muscle strength, loss of bone mass and joints that are less flexible with reduced range of motion are changes that contribute to the discomfort.

"Aerobic activity is important for fitness, but cross training activities can help manage the any arthritic condition by minimizing the compressive forces surrounding the joint," says Bob. "Proper strength training is the most important cross training activity for an arthritic joint. If a high level of strength is maintained, the muscles help dissipate the forces around the joint."

You also may be able to lessen these effects by changing your running surface. In a clinical study of 4,000 runners, 20 percent of the leading causes of injury were "improper" running surfaces.

Running and jogging jar the body and joints. Each time the foot strikes the ground, a certain amount of energy travels back up the leg and is absorbed by the musculoskeletal system. Softer surfaces transfer less energy while harder surfaces transfer more energy. Running on hard surfaces such as concrete sidewalks or asphalt streets can increase the risk of injury. Softer surfaces, such as grass, dirt or synthetic tracks are easier on the joints and more forgiving.

Running Surfaces (Rated by Runner's World from Best to Worst)

1. Grass
2. Wood Chips
3. Dirt
4. Cinders/ Decomposed granite
5. Synthetic Track
6. Treadmill
7. Asphalt
8. Sand
9. Concrete (approximately ten times harder than asphalt)
10. Snow

If you choose a softer running surface, be aware that some off-road surfaces are irregular and may require an increased range of motion from the foot and ankle. You may need to purchase additional shoes, based on the type of running surface you will be using.

We should note that based on the study above, many people may now choose to get off the sidewalk, which is concrete, and instead run on the street that's made of asphalt. While your knees and joints will thank you for it, running in the road presents safety challenges you previously didnt have to think about.

Be sure to watch out for cars and its a good idea to run against the traffic. You might want to leave the music and earphones at home, too. Audio players cut off traffic noise and other sounds in your surroundings that may do you harm. In addition, remember that asphalt streets tend to slope towards the curb. You may want to alternate directions for balance or find a flatter asphalt surface.

If your legs yearn for dirt and grass, Central Texas is rich with trails just waiting to be explored. Runtex, The City of Austin Parks and Recreation Deptartment and the Texas Hill Country Information Service have created over 60 colorful maps of greenbelts, parks and trails . Not only does this give your knees and joints a rest, it also varies your surroundings, which can only improve the experience and keep you interested in running for a long time to come.

Article Source: Asheville Citizen-Times.com

 

ASHEVILLE – Conservation groups plan to close a deal next month to acquire the largest privately-owned tract of land in the Southern Appalachian Mountains.

The groups are under contract to acquire the 10,000-acre Rocky Fork property for more than $40 million and plan to close on the deal Dec. 15, the Southern Appalachian Highlands Conservancy said Tuesday.

The property is located along the Appalachian Trail corridor and the Tennessee-North Carolina state line about 30 miles from Asheville and adjacent to more than 22,000 acres of wilderness and protected wilderness lands, including the Pisgah and Cherokee national forests and State of Tennessee lands.

 

To Continue reading this article please go to the Source at Citizen-Times.com

 

The Southern Appalachian Highlands Conservancy has been a great partner of Great Outdoor Provision Co. Great Outdoor Provision Co. holds an annual Land Trust Day each June to support local Land Trusts and environmental groups around the State of North Carolina.  Go to their website or visit one of their 9 locations to learn more about their efforts.  To learn more about Environmental Groups that Grassroots Outdoor Alliance Members support, please check out our Conservation Page.

By Freddie Wilkinson

Blog junkies, internet addicts, and virtual alpinists everywhere should take note of my friend and neighbor Kevin Mahoney's newly revised internet site, www.NewHampshireIceclimbing.com. The site is the home-page to Kevin's guide service, Mahoney Alpine Adventures. But it's also home to a whole lot more: photo galleries, condition reports, and a running blog detailing the MANhoney's exploits. New England-based climbers should definitely look at the photos... This is the best collection of shots of hard New England winter climbs anywhere. With a long winter just around the corner, this site is just the thing to get ready and psyched!

Continue reading "Calling All Blog Junkies"

Midwest Mountaineering will host the 23rd annual Winter Outdoor Adventure Expo on November 21st-23rd. The Expo boasts over 75 free presentations and 60 exhibitors as well as two nights of the Banff Mountain Film Festival.

The featured speaker of the Expo is Dr. John Francis. He is known the world over as the Planetwalker. When two oil tankers collided in San Francisco Bay, he protested the lack of environmental regard by not using fossil fuel based transportation. He continued that protest for 22 years. He also took a vow of silence and did not speak for 17 years. During that time he earned a doctorate, and taught without speaking at the University of Montana and the University of Wisconsin at Madison.

Dr Francis’ talk ‘Redefining Environment’ will discuss how the current environmental crisis is a reflection of world wide social and economic inequity, and that any attempt to resolve the crisis must not only address the scientific issues, such as climate change and deforestation, but also the humanitarian issues. Dr Francis is the author of Planetwalker: 22 Years of Walking: 17 Years of Silence. Planetwalker the movie is scheduled for 2009 production by Universal Pictures.

The Expo will host many other notable speakers as well. Mike Farris and Dave Watson were on separate K2 expeditions when tragedy struck this summer. Lonnie Dupre, John Huston and Tyler Fish will discuss their separate polar travels. Stephen Regenold, the Gear Junkie, will present the Top Ten Gear of the Year Awards. Rod Johnson, the owner and founder of Midwest Mountaineering, and his wife Sharon will speak on their recent trip to Patagonia, as well as a previous trip to Kilimanjaro.

Many local organizations and clubs use the Expo as a way to promote themselves and attract new members. Some of the groups represented are: the Sierra Club, Friends of the Boundary Waters, Minnesota Rovers and a number of YMCA camps. Midwest Mountaineering warmly supports the missions of these organizations.

Jason on Shingle Path on Thickhead Mountain this weekend. If you look REALLY close you can see the snow.

Switzerland is an amazing place. I have to say the people here have a very high standard of living. Things are expensive, but everything is clean and tidy and the trains are always on time. I have been filming Fred Nicole on some amazing stuff.

On Sunday, we went to an area where huge orange leaves blew across problem as Fred climbed. Certainly some of the best video I’ve ever shot… an amazing athlete in a perfect setting doing incredible things.

I have a ticket to take the train down to meet Fred’s brother Francios who is also a very strong climber. He will show me some new boulders he has and I am looking forward to adding another name onto the roster for Pure, especially someone so talented as Francois.

I have started my euro-English accent. Here’s some stuff I said today:

“Do you know where is the restroom?”
“He seems very sympatic” (french for ‘friendly’)
“What is the time of which these trains are running?”
“Perhaps we first take a coffee and after that we catch the train.”

Also part of the Euro-accent is speaking English slowly and more clearly than normal, so you all will have to forgive me when I get back to the US because I may speak to you as though English was your second language.

Sorry in advance.

Prolific climber and Cloudveil ambassador Chuck Fryberger is also a videographer and blooger. Check out his Web site.

Half-Moon Outfitters, a retail member of the Grassroots Outdoor Alliance buying group, celebrated the grand opening of its third and, for 2008, final location in Charleston, S.C., on Nov. 19. Ten percent of all sales from the store's opening day were being donated to the Coastal Conservation League and The Nature Conservancy.

Yakima Products filed two lawsuits in the Oregon District Court on Nov. 13, alleging patent infringement against two different companies: Inno Advanced Car Racks (a Car Mate USA company) based in Torrance, Calif., and Saris Cycling Group of Madison, Wis.

Outdoor retail store owners and managers around the country share their thoughts on the current economic crisis with SNEWS® Live. Economist Clyde Prestowitz, founder of the non-profit Economic Strategy Institute also chimes in with his perspective.

Lynn Braun, senior account manager for GPI discusses the screenprinting process for Patagonia tees.

Author: patagoniavideo
Keywords: patagonia Footprint Chronicles GPI printing
Added: November 18, 2008

[Update: Added a bunch of photos after the jump.] Patagonia Fly Fishing Marketer, Bill Klyn, shares his experience with a new kind of fly fishing trip. Core Angling offers world-class bonefishing in the Bahamas combined with the opportunity to help scientists study the fish and hopefully preserve their numbers for good. If you're an angler, or you know one, be sure and check out the fish-landing tips at the end of his story.

Bonefishing: Just the word elicits that memory of blistering sun, wading sand and marl flats of soothingly warm calf-high water, that smell of primordial ooze, while constantly searching for that tailing fish, nervous water or that dark shape that suddenly appears – usually at the last minute before spooking. That memorable cast that gently lays the fly close enough to see that exciting, accelerated grab, then the sound of the screaming reel during that zip code changing run that elevates both the heart rate and one’s soul. What can be better than that?

Having run into Bonefish Tarpon Unlimited’s Director Aaron Adams at the Somerset Fly Fishing Show, he introduced me to Dave Peterson representing a group called Core Angling. This new take on bonefishing allows anglers to join scientists with the challenging job of catching fish that become live “samples” for research to help fill the significant gap in knowledge of bonefish spawning, predation and habitat. With this taking place in the remote location of Eleuthera, Bahamas, my only question was, "Where do I sign up?"

Gathering a group of reps from Patagonia – Mike Thompson, Mark Harbaugh and Jason Lozano – we arrived in Eleuthera to be met by Dave Peterson and the Director of Cape Eleuthera Institute, Andy Danylchuk. As it turns out, Andy is the Lefty Kreh, the Babe Ruth of bonefish scientists in the Bahamas.

Feeling like seven-year-olds, wading the flats took on a new perspective of wonder and learning experience, even though it was something our group had been involved in for many years. Andy and Dave, like the patient fathers, readily fielded every question from our thought-to-be-knowledgeable group. But when that first fish was caught and out came the research equipment, our interest took a fundamental shift from angling to research.

The process of studying recovery rates of fish was such: after measurements and fin clips were taken, a freshwater hook with mono line and bobber was attached to the dorsal fin. The freshwater hook would rust-out rapidly if we could not retrieve the bobber. We could watch that bobber for 20 minutes until the fish was totally recovered, or shorter if shark or barracuda had the fish for lunch. What fly fisherman had ever been interested in watching a bobber, unless attached to a dead-drifting nymph, for 20 straight minutes? Well, watching that bobber as it would head back with the school or beat fins to deeper water, became a mesmerizing experience. Realizing the average time an angler spent taking “a hero shot” – just a minute – the recovery rates plunged, primarily to predation. Conversely, the less time out of water, there was a higher percentage of recovery.

The other study we did was to place a fish in a live well for 20 minutes and the researcher would test the water every five minutes to determine the chemical secretions of the fish. This helped to determine what secreted chemicals excited the predators to target the fish.

Finally, we were going to known areas that fish with transmitters were frequenting. Dropping a portable receiver over the side of the boat to listen for any “pinging,” we were able to catch up with Andy on what the research was providing.

Heading to the Eleuthera Institute and seeing the many tanks and testing facilities on bonefish and sharks, speaking to other scientists, and hearing of impending studies for the future, instilled an even greater interest to come back once again for the next round of research.

Did I mention that the waters just off the Institute dropped to 1,000 feet a few miles from the harbor? And that dorado, sailfish, sharks and other offshore species can easily be reached in a very shot run?

We found a way that was better than just fishing. Whether you're a seasoned bonefish junkie or new salt water angler, I highly recommend taking a trip with the Core Angling folks to enhance your experience. Create a new memory and support further research by joining Core Angling (866-207-1891) and the Cape Eleuthera Institute. Or if you want to do something now to support saltwater flats research, check out Bonefish Tarpon Unlimited and the terrific work they are doing.

Tips from our collective experience:

• Release a fish in the water.
• If the fish is still fighting with you, hold them upside down and they will stop for quick removal of the hook.
• If you have to take a picture of a fish, have everything ready – camera, glasses off, etc. Then wet your hands, pick up the fish and take the picture in seconds (run around until you are exhausted, hold your breath, then figure out how long that is for you).
• Do not use a lip-gripping device on a bonefish as their soft mouth and jaws have a great deal of trouble handling that much pressure.
• Plan a trip with consideration of the new moon. This is when fish “disappear” in large numbers to spawn.

Jason Lozano takes bonefish research seriously. All photos by Bill Klyn

Holding fish out of water results in lunch for sharks.

Andy Danylchuk dropping his portable receiver listening for "pings" from transmitter-tagged bonefish.

Objects of our research - they saw us coming, but made for a good picture.

Who said scientists wear lab coats? Dave Petersen of Core Angling geared up, net and tools at the ready in his "lab."

Mike Thompson searching for research samples.

Core Angling's Dave Petersen and Patagonia rep Jason Lozano measuring bonefish, doing a fin-clip and readying the "bobber" attachment to watch recovery rates.

For more fly fishing stories and links to some great resources and blogs, including Moldy Chum and Way Upstream, check out the Fly Fishing section of Patagonia.com.

Cashmere Design

Author: patagoniavideo
Keywords: Cashmere Design Patagonia Footprint Chronicles
Added: November 18, 2008

Freightliner Design

Author: patagoniavideo
Keywords: Freightliner Design Patagonia Footprint Chronicles
Added: November 18, 2008

Timbuk2 and Pop!Tech recently donated 130 messenger bags to Peace Games, an innovative violence prevention program that teaches children the skills they need to create safe schools and communities. The messenger bags include liners that are printed with words of wisdom intended to help their owners be brilliant. We were stoked to receive photos of the bags in action and the following account by Peace Games volunteer, Nick G.

A Day in the Life of a Pop!Tech Timbuk2 Bag: Every Monday, bright and early at 9 am, I volunteer for Peace Games (www.peacegames.org), an innovative program that teaches children to be peacemakers. Using the PopTech! Timbuk2 bag, I can put all my Peace Games materials, school materials and a morning snack in one bag ready to go. I throw it over my shoulder and I’m on my way. Walking across the city in the morning with a backpack can be a pain, but with my Timbuk2 bag moving is easy, and I don’t have to stop along the way to pull things like my cell phone or a snack out. I get to Cathedral Grammar School in Boston’s South End on time, and after teaching a 5th grade Peace Games class about resolving conflicts, I know I’m prepared for my day on campus because I have my laptop, folders, and notebooks in my Timbuk2 bag with extra space available too. Before I leave, I throw in papers my instructor wants me to look over, and hop to a café where I snag a drink and a bagel. In my Timbuk2 bag they go! As my Monday flies by, my Timbuk2 bag remains constantly at my side. After a long day of walking, volunteering with Peace Games, studying in class, and walking back home, my back doesn’t ache and I pack my Timbuk2 bag once again, ready for the next day ahead of me. - Nick G.

Thanks for sharing your story Nick. We expect your Timbuk2 bag will keep loving you until you can’t stand it any more (mine is > 9 years old!). In the meantime, you can see more Pop!Tech Timbuk2 bags in action here.

A T2 team member captured this shot of the recent protests in San Francisco’s Castro neighborhood. We’re not supposed to be political so we’ll just leave it at that.

Needless to say, it was a long weekend here in Santa Barbara. The Tea Fire that started on Thursday evening and blazed though hundreds of acres and homes continued to rear its ugly head. Luckily, the wind died down on Saturday, which helped the firefighters get control of a very disastrous situation.

We are lucky as an office to have all retained our homes, one merely missing the blaze by one house! This morning in the office we all checked in with one another to make sure that everyone was okay. Stories of friends and family that were affected were told as we collectively mourned for those that have lost everything. Even though no Toads had a house destroyed in this fire, we are all part of this community and feel a loss.

For now, we hope to help ease the pain of the 200+ families that lost homes by donating clothing from the Toad – ‘cuz that’s one thing we know we are good at. Beyond that, we hope to help out with food and help cleaning up the wreckage left behind by the flames.

If you would like to help, please donate to the Red Cross. As we get information on more locally driven fundraisers, I will publish them ASAP for anyone that wants to help.

Thank you for keeping us in your thoughts.

The Toads

John Flowers, Greensboro Staff

Going to Virginia to do anything is a joy. The Virginia Parks and Rec have done wonders developing their state. NC could learn from them. Chippokes Plantation State Park was our camp spot. We had a group site which was clean and roomy. I brought the giant tarp so we stayed high and dry no matter what the elements brought to us.

Friday morning we went over to Jamestown Island on the free ferry from Surry, Va. The put in was a swim beach with great parking just after getting off the ferry. Since the water was about 60 degrees there were no swimmers to impede our progress. We had to go under the bridge to the ferry which was concrete. We launched on high tide to I really had to lay on the deck of my boat to squeeze under the bridge, whew! It was tight for me.

A short paddle away were the replica ships of Jamestown. We paddled behind the jetty and paddled right up to the boats. Tours were going on while we paddled around and took pictures of each other. We then proceeded to paddle Sandy Bay. This is involves going through a small opening under a bridge. Sandy Bay leads to Back River which takes you around the back side of Jamestown Island. The Back River opens into The Thorofare which then takes you around the east side and into the James river side of Jamestown Island.

We encountered a stiff wind, at this time, so we took our lunch break on Jamestown Island hoping the wind would abate. After lunch we launched and paddled back out to observe The Thorofare was a wind swept maelstrom.

Looking across the bay we spotted a concrete bridge which on the map revealed Mill Creek, a protected waterway, ripe for exploration without whitecaps and waves crashing over the bow of the boats.

The paddle over to Mill Creek will be remembered by all. The waves came in sets, just like at sea. These waves were driven mainly by the wind. The boats and paddlers all proved their mettle and all made it safe to the shelter of the bridge to Mill Creek. I asked Rick how far the waves came up on his boat. He replied theycame all the way up to his cockpit. Hope said she held her breath for at least 5 minutes, during the crossing. I thought my boat was dipping into the waves with waves coming up the front hatch. It was all fun, none-the-less, and we all rather enjoyed the challenge.

The paddle under this bridge offered at look at a tidal current which was running nicely under the bridge. We cut our kayaks into the current and paddled through and into Mill Creek. This proved to be a lovely interlude, provided views, an old wooden ships ribs portruding from the creek, and finally, toward the end, some lovely homes with nice yachts moored in front of them.

We paddled back to the bridge and took a break on a nice landing before heading back out. Heading back out we decided to go ahead and go out into the James, wind and all set on cirmcumnavigating the island. We rounded Biset Point and discovered the shoreline to be lined with riprap.

The wind was still giving us a go so we took a chance and cut into Passmore Creek, at Cal’s suggestion, praying that it came out into the James again and that it did not dead end somewhere before reaching the James. Passmore proved to be another smooth paddle with twist and turns but no wind nor waves. It did come out into the James River as we had hoped. There was a welcome sandbar on the right which we took advantage of with a deserved respite before paddling back out into the bigger water and the paddle back down the James, past the settlement of Jamestown, then the ships, then the bridge, and then the beach where our cars were parked.

The launch back out proved to a rather fun paddle with a break from the strong winds. There was a breeze, now, but nothing like we had experienced earlier.

There was a constant rythym of swells from the river proper as the ferries made their runs and container ships plied the channel of the James. Tourist waved from the settlement at us as we passed by and of course we all waved back.

Paddling back we discovered the tide had gone out and the paddle under the bridge was made with room to spare. We loaded up and took the ferry back to Surry and then Chippokes for the evening.

When
Wednesday, November 19, 2008  3-7 pm

Where
Half-Moon Outfitters New Store
South Windermere Shopping Center
94 Folly Road Blvd. Charleston, SC 29407

Good Stuff for You
• Free Rock Climbing for Kids
• Meet Mayor Joe Riley
• Music by Hank Futch
• Free Food by EVO and Med Bistro

Good Stuff for the Community
Half-Moon Outfitters is proud to announce 10% of sales go to the Nature Conservancy and the Coastal Conservation League.

More Info
Please call the store at 843-556-6279 for more information.

Consumer perception – and what your customers give you permission to do as a brand – is an interesting thing. Last week, Gregory was called out on HighSnobiety, a popular site that follows the trends in street fashion and lifestyle culture news.

For what, those of you in North America ask? Isn’t Gregory a technical pack company?

Yep. But in Japan, Gregory’s customers years ago saw that the quality in Gregory backpacks could parlay into other arenas. And they gave the brand permission to make the leap into products that they use in everyday life – everything from more general-use packs to urban shoulder bags, accessory bags, and a variety of other items that help people keep their lives in order. To some extent, in Asia, there’s a part of the fashion world that’s driven by the outdoors, and it’s that that Gregory’s tapped into.

That’s led to a product line mix that’s totally different than what Gregory’s known for in North America. Sure, Gregory sells Denali Pros and Z55s in Asia – technical packs are still the company’s roots and a big part of its DNA. But a lot of the Asian product line, in a world of overbuilt products with every conceivable bell and whistle, is about elegant simplicity – functional, well-built (but relatively clean and basic) products that people can rely on day-in and day-out. (more…)

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