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6 Beauty Pageants Aren’t for Wimps by Lilla Folsom

14 Sprint Your Way To Fitness by Nancy Walker

18 Double Dutch Jump Rope by Lilla Folsom

24 Sprint Triathlon Series by Lilla Folsom

features

departments

Reigning Miss South Carolina USA, Stephanie Murray Smith, is a native of Goose Creek, South Carolina and a graduate of Stratford High School. She currently works as a stylist and makeup artist with Stella Nova Day Spa in Summerville. She enjoys modeling, and recently signed with Elite Models in Atlanta. She has been a brand ambassador to both local and national companies. She was also featured in the windows of Saks Fifth Avenue. This aspiring singer/actress has been athletic her entire life, and currently sticks to a strict six day a week workout routine.

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5 Fitness8 Featured Trainer10 Body Parts12 Yoga Pose of the Month16 Interview22 Body Treatment27 Nutrition28 Sports Injuries

staff info John Di Giovanni | Publisher Kimi Parkhill | Intern Lilla Folsom | Managing Editor Kristen Thibodeaux | Intern Melissa Weir | Proofreader

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Charleston’s

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Oblique Magazine is a monthly publication distributed throughout the Charleston area. All content of this magazine is copyrighted and may not be copied or reprinted without consent of the publisher. Unsolicited manuscripts and photos are welcome, but Oblique does not assume responsibility of their protection. All materials can be mailed to PO Box 22843 Charleston, SC 29413 or emailed to [email protected]

Editor’s Office and Advertising 843-478-4537

Contributors

From the editorA few days after this issue goes to print, our cover model, reigning Miss South Carolina Stephanie Murray Smith, would have just finished competing in this years Miss USA competition. No matter how the event turns out, I know that South Carolina will be well represented. Being crowned Miss USA or not, Stephanie’s future certainly is bright. I am sure we will be seeing a lot more of her, both at the local, and national level. Damon R. Smith, one of Charleston’s leading photographers, captured Stephanie beautifully, both on the cover and on her article photo.

I would like to thank our Managing Editor, Lilla Folsom, for her hard work putting together three feature articles for this issue. Her pieces on Stephanie, and double dutch jump roping, will prove to be worth while reading. Also, it is time to start gearing up for the Charleston Sprint Triathlon Series. Read Lilla’s article about the event, and its Director Paul King, that showcases some of Charleston’s top all-around athletes.

Frequent contributor, and personal trainer, Nancy Edwards-Burnham, provides an informative piece on the benefits of sprinting. Learn why running hard is not only for kids. It can really ad a boost to your fitness program, whether you are a current athlete, or just looking for a way to amp up your routine.

Damon R.Smith

KendallHicks

JackAlterman

LillaFolsom

BenWilliams

CallieCordray

RhettMurphy

MaryFord

AngelaAdams

FrankKoch

NancyEdwards

Kendall HicksCertified Personal Trainer

Fitness [email protected]

Damon R. SmithLocal Professional Photographer

www.dsmithphoto.com

Jack Alterman Professional Photographer

Director of Center for Photographywww.center4photography.com

Lilla Folsom Freelance Writer/Realtor

www.lilla.net

Mary Ford CPT, PTAEast Shore Athletic Club

[email protected]

Angela Adams BellinChildren’s Fitness Instructor/ESAC

[email protected]

Frank Koch, CPT, RDOwner/Wellspring Fitness & Nutrition

www.wellspringcharleston.com

Nancy Edwards-Burnham CPTCertified Personal Trainer/ESAC

[email protected]

Rhett MurphyHead Esthetician

Spa Adagiowww.spaadagio.com

Callie Cordray, PTPhysical Therapist

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o you remember how full your gym was back in January when the

“Resolution Crowd” came out of the woodwork in yet another vain attempt

to get in shape? Now, as spring has arrived, many of these folks cannot be found as over the last few weeks they’ve dropped out by the dozens. Some have gotten caught up in other things. Others have become frustrat-ed or bored and have hung up their workout gloves until next January.

The key to achieving your fitness goals is time and consistency. You cannot expect to spend one or two months in the gym and reach peak fitness. It must become a habit, a way of life. One reason so many fail at de-veloping the fitness habit is because they try to do it alone. Instead of taking the fitness journey on your own, perhaps you need to consider training with a partner. A training partner is paramount for maintaining moti-vation, increasing intensity, and developing consistency.

People who workout with a partner are less likely to quit. When beginning a training regimen, consistency is more important than any other aspect and a good partner may be the difference in your hanging in there and persisting, or hanging it up and going home.

Fitness partners also tend to workout harder than those going solo. “When men work-out together, there’s kind of a competitive edge that keeps them both going,” says Al Paolone, professor of exercise physiology at Temple University. Charles Kuntzleman, professor of kinesiology at the University of

Michigan adds, “Your partner can offer you a lot of positive encouragement just by be-ing there, and vice-versa.”

When choosing a training partner, find someone who shares your same basic goals. If your main desire is to lose fat and build muscle, find a partner with the same goal, or someone who has already achieved the goal you’re seeking. Next, your partner needs to be dependable. They need to show up, on time, ready to go, every time.

You’ll get the most out of training with a partner by following these guidelines. First, make your workouts an official appointment. You wouldn’t blow-off your doctor, dentist, or boss. Likewise, you’re not going to let outside forces interfere with your workouts if you’ve written it down. Next, set a time limit. The temptation when working out with a partner is taking three-hours to com-plete a one-hour workout. Remember, your split-routine is upper-body/lower body, not upper-jaw/lower jaw! Setting a time limit to

your session will keep you on course, raise the intensity level, and produce greater re-sults. Another suggestion is to have a plan. Take turns being responsible for having a plan of action for your exercise session. This will keep you from wasting valuable time deciding what to do once you arrive at the gym.

If you are really serious about achieving your fitness goals in the quickest time pos-sible, consult the guidance of a personal trainer. A personal trainer will take the guess work out of your training program. Besides being a partner and coach, your personal trainer’s expertise in exercise and nutrition will keep you from “spinning your wheels” in the gym and assure that you are constantly progressing.

For more information on this subject and to learn how you can forge a lean, healthy body; feel free to contact Kendall at [email protected].

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By Kendall Hicks, CPT

D

PARTNER TRAINING

Two are Better than

ONE

�Dean Whaley spots, Steven Dorner CFT, during their workoutat Palmetto Fitness in North Charleston.

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Gone are the days when beauty queens were soft, curvy and bouffant. One look at the sleek women gliding down the catwalk during a pageant these days will certainly prove that it’s a whole new game.

You’ve heard the saying ‘it takes a village’...in the new pageant vernacular...it takes an entourage. It takes the right group to put it all together. There’s a public speaking coach, a pageant coach, a life coach, a photogra-pher and a trainer. A trainer? Absolutely. I asked Stephanie Smith, reigning Miss South Carolina USA 2009, how she gets in shape and stays there. “A.T. Dunn, my trainer, is headquartered in Virginia and partners with Chelsea Cooley, Miss USA 2005. They are helping me prepare for this year’s Miss USA pageant. I meet with him every couple of weeks. He assesses how I’m doing, gives me advice and has put together a workout routine that I can do in the hotel room in

Vegas. I have to keep the momentum go-ing. I work out in two different gyms here, Bluefish and World Fitness. They’ve been great. “

“My routine is pretty well set,” she explains. ”I spent 45 minutes to an hour in the morn-ing either in the gym or doing a taped yoga or cardio session. The early workout gets my adrenaline going. The effects last throughout my day and my days are a roller coaster. I’m usually dashing from here to there. I keep inspirational tapes running in the car the entire time. I tell people I have motivational speakers in the back seat at all times.”

In the afternoon, she manages a few ap-pointments at Stella Nova and then it’s back to the gym for a solid two hour workout. “I grew up as a competitive swimmer, I was al-ways athletic,” the Goose Creek native says. “I swam for the Summerville Marlins. My

life was consumed by swimming, morning and afternoons, until I was around 17. It’s a lot like gymnastics; you can’t skip a day of practice. You train twice a day every day.”

That discipline has helped Stephanie in her new career, she says. “Pageants now days aren’t looking for divas, they want all around fit contestants because it’s a tough job. It’s about women like Michelle Obama, Cindy Crawford, women who do it all, fu-ture doctors, moms. Miss Maine was a pro basketball player!”

“I only have one year to make an impact,” Stephanie explains,” so I try to stuff my schedule full. I do a lot of speaking on behalf of Susan G. Komen. I’ve also been talking with elementary students about the importance of goals. I also try to teach them about the power of confidence and getting to know themselves. To me, that’s the key to success.”

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Start in a plank position with your hands positioned directly under the shoulders, your weight shifted forward, your arms pressed tight alongside the ribcage throughout the movement. Inhale and slowly lower yourself towards the ground.

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In this month’s issue, the lower back is going to be the shining star. The erector spinae (lower back) is made up of three muscles that run the length of your back from your neck to your rear. The erec-tor spinae is involved in flexion and extension of the upper body, as well as rotation. Slow and con-trolled form will help from damaging these sensi-tive muscles.

1. Turtles with dumbbells: Laying face down on a mat, extend your arms out in front of your head, dumb-bells in each hand. Your legs should be extended straight out, feet together. Lift your arms and legs into the air, without straining your back. Sweep your arms out to the side and at the same time sweep your legs out as well. Imagine your arms and legs are going to meet at you hips, all the while staying about 2 inches off the ground. Bring arms and legs back to their original start-ing point.

2. Ball Extensions: Lie down with the ball under the belly and hips, legs straight out behind you (or knees bent for a modification). Place the hands behind the head or under the chin - you can also keep the hands resting on the ball if you need a modification. Round down over the ball and then squeeze the lower back to lift the chest off the ball.

3. Cable column overhead press: To start, stand in between the double cable column, drop each column to the bottom of the floor and lock into place. Grab a handle in each hand and bend your elbows completely so that your hands are by your shoulders. With your legs spread about shoulder width apart, bend at your waist to the left side and extend your right arm over you head. Reach reach reach!! Bring back to shoulder and bend to the right, while you extend your left hand over your head. This move can also be done using dumbbells in-stead of machinery.

4. Ball hyperextensions: Lie down with a physioball under the torso and hips and rest the forearms on the floor. Legs should be straight out behind you, toes rest-ing on the floor in an upside down V. Keeping the legs together (and the knees straight, if you can), lift the legs up until they’re level with the hips. Engage the abs and avoid a swinging motion when lifting the legs.

5. Leg-Lift on Bosu Ball: Lower your body into a plank position, with your hands on either side of a bosu ball. Arms are straight and sturdy. The ball should be rubber side down and flat side up. Keep your hands in line with your shoulders, and your body as flat and straight as a plank. Slowly lift one leg up behind you, maintaining straight knees. Keep your leg raised for several seconds before lowering down to ground and proceeding with the next leg.

Mary Ford, CPT, trains at various ESAC gyms. To see more information about ESAC and class schedule, go to www.eastshoreac.com. Mary can be reached at [email protected] or 843-729-9891.

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’m sure everyone remembers that heart pumping, stomach turning, and suspenseful feeling of a quick foot

race. If not, let me remind you.

Runners take your mark...

Breathe in through the nose, out through the mouth; my heart is pounding out of my chest. I do a couple of tuck jumps, throw out my arms up and down, shake my head from right to left, inhale...exhale slowly. I’ve got the cold sweats, my adrenalin is out of control, and I’m more impatient than ever. I try to keep my cool; be calm, confident, and ready to dominate the race. I place my right foot to the back block, left foot to the front, put my fingertips on the edge of the white line, then look up to see the empty track. I see only my lane, and everything else be-comes a blur. I drop my head.

Get set...

My hips go up, shoulders forward, and gaze down.

Go (Gunshot)...

Go! Go! Go! Go!

After going all-out the race is over in a blink of an eye.

I pride myself in being a former sprinter/ jumper, but let me be honest. I couldn’t keep up with those C-USA girls! In high school I looked up to Marion Jones (pre performance enhanced drug days). She was the epitome of speed, strength and perfor-mance. I wanted all of that.

Now let’s bring it back to reality. What dif-ference does it make to you whether you are a sprinter or not? This may not be at the top of your to-do list if you’re just interested in general fitness, but for sports performance, it’s necessary! Besides, if you’re looking for a quick way to burn a lot of calories, speed-training is the way to go!

Since we all don’t have the Speedy Gonzales ability, developing speed is tough. There are many things that contribute to improved speed. You must work on strength and pow-er, running mechanics, flexibility/range of motion, and stride length.

How to get from 0 to 25:

Sleds, hills, parachutes, bungee cords, stairs, weighted vest, sand, and water are all great modalities for improving acceleration and speed. These are all used to achieve an over-load effect that should carry over to per-formance. Unless you have access to speed equipment, the easiest and cheapest way to practice resisted sprinting is the use of hills, stairs, sand and water.

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Former college Track & Field athletes, Nancy Edwards-Burnham,and Maggie O’Rourke, take off during their sprint workout.

15

With hills, it should be just steep enough to elicit the effects you are trying to achieve. Given that the Ravenel Bridge is the only hill in Charleston, that’s a great place to work on speed training. Try sprinting for :30 and jogging for 1:00 till you get to the top. Perform this 2 or 3 times.

Water counteracts the force of gravity, sim-ply put; there is not as much pounding on the joints. You can practice your running technique without the wear and tear on your body. Try holding on to the edge of the pool, facing the water and not the edge, do 8 sets of :30 sprints. This should be done in the deep end so you’re not touching the bottom of the pool.

Sand is great, and you know Charleston has plenty of it. It’s not only a great resistive tool, but also throws in a balancing act for the runner. Try doing 30-meter sprints, 4 to 8 sets on wet or damp sand to improve acceleration.

Stairs or stadiums are also great for improv-ing muscle and cardiovascular endurance. Try sprinting up every step and walking down for 3 sets, then running up every oth-er step for 3 sets. For more of a challenge, try bunny hopping up every step and walk-ing down for 3 sets. Running stairs can be rough on the chins, so limit running stairs to once a week and fill the rest of the week with the above forms of resisted running.

Timing is everything:

Theoretically, speed work should be done at the beginning of a workout. Sprint work is highly fatigue-prone and it’s unlikely that 100% effort will be possible following your regular workout. On the other hand, speed work performed at less-than-optimal condi-tions may actually benefit an athlete if it’s a sport that requires maximal performance in fatigued states, i.e. Soccer, Rugby, and Lacrosse. Sprint training can be performed two to three times a week with good results, provided the sessions are of very high qual-ity and performed at your freshest!

Going the distance:

If the desire of the speed training is to in-crease sprinting speed for the given sport,

the distances that are commonly involved in the sport should be mirrored in training.

For Example: Did you see any football play-er run a full 100 yards at maximal speed in this year’s Super Bowl? Of course you did...I’m just making sure you’re paying attention! Sprinting speed for a lineman is indeed im-portant, but performing 100 yards sprints are not very specific to the five or maybe 10-yard distances they routinely run. For a lineman, the concentration should be the starting speed and acceleration.

In the Gym:

If you want to be faster on your feet, you’ve got to train faster in the gym. Training for maximal muscle power in the weight room will positively affect your speed in running. Low volume of repetitions at a very high intensity and high quality is the best way to maximize power development. Speed development is about quality, not quantity. Try timing yourself for a particular exercise or circuit. This not only gives you valuable feedback and provides motivation, but also serves as a guide in quality of performance. When quality drops off, time goes up.

Nancy Ewards-Burnham is a personal trainer and boot camp instructor at East Shore Athletic Club. If you have any questions pertaining to this article or other fitness inquiries, you can reach Nancy at [email protected].

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A Chatwith

GrettaKruesiBy Angela Adams Bellin

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How did you first become involved in Kite-boarding?

When I was in college, I would spend my summers surfing at my parents’ beach house near Breach Inlet. At the time, there were only a handful of kiters in all of Charleston, and they would ride right by our house. When I saw how much fun those guys were having, I was determined to try it too. I was lucky to be surrounded by good people that showed me the ropes. After that first rush of feeling the kite pull me across the water, I was hooked.

What is it about the sport that gives you such a passion for it?

It’s hard to say exactly. There’s something exhilarating about kiteboarding and the way it challenges me that I haven’t experi-enced with any other sport. I am humbled every time I hit the water by either the skills I have yet to learn or the sheer power and unpredictability of the wind and ocean. Sometimes just overcoming the elements can make a good session. Landing a new trick can make it that much sweeter. But no matter what, I keep wanting more.

I think passion is the one thing all kite-boarders have in common. You have to have a certain drive and stick-to-itiveness to get past the tough initial learning curve and other plateaus that come along.

How has the sport changed since you first got involved?

For starters, the gear has gotten a lot more safe and user-friendly. Learning on an “old school” C-kite was a lot more difficult than learning on the bow or SLE shaped kites that are available now. It’s like learning to drive on a stick shift sports car versus on an automatic Cadillac. These types of technical design changes have made kite-boarding more accessible, and possibly is why there are so many more riders today than there were just a few years ago. I am also stoked to see a lot more girls showing interest too.

Since the sport is still young and evolving, the different riding styles are becoming more distinct. These days freestyle seems to be much more technical while wave rid-

ing strives to be pure with many riders re-turning to their surfboard roots.

What is your training regimen like?

I ride as much as I can whenever I can. Certain times of the year are windier than others in Charleston, so naturally some months I can kite a lot more than others. I think spring and early summer are best here. Winter is cold and it gets dark a lot earlier, which makes it especially tough to get out since I work full time too.

When I’m not kiting, I love to surf, SUP, run, swim, ride bikes...really anything out-side. I will go to the gym too, especially for yoga. Yoga does a lot for me not just physi-cally but mentally as well. I also watch kiteboarding dvds, read the magazines, and get advice from other riders, to figure out ways to improve and learn more.

You recently joined the professional circuit, tell us about that?

Professionally I am just getting my feet wet and stepping into the scene. All the riders I have met so far come from all over the

world and have all been really cool and laid back. Many of the girls highlighted in the magazines today are the pioneers of wom-en’s kiteboarding and are closing the gap between the male and female divisions. I feel fortunate just to be a part of such a fast-growing sport and to ride alongside such talented riders.

What can we expect to see from Gretta Kruesi in kiteboarding?

I’d like to fast forward a couple years into the future and see, too. All I know is that the more I get involved in the sport, the more I want to stay involved, and the big-ger a part of my life it becomes. To me, kiteboarding is all about having fun and pushing my own personal limits. Wher-ever that takes me, I am happy.

What are some exciting upcoming events in the world of kiteboarding?

The weekend of May 8th and 9th, Naish, one of the leading kiteboarding brands, is having a gear demo on Sullivans Island. This will be a great opportunity to see what the sport is all about and to try the new ’09 gear. Naish will also have stand-up paddle boards available which is always fun if the wind is light. Olinah, the kiteboard and surf shop on Isle of Palms, will have more information on the event.

Most of the big events and competitions are in other states and in other countries. I would love for Charleston to one day host a major kite event. But for now, the closest next big event is the Triple-S invitational in Hatteras, NC.

What advice do you have for others interested in pursuing Kiteboarding?

Take a lesson from a certified instructor. I know it can be pricey, but you’ll save a lot more time and money in the long run. There are a lot of technical things to learn about gear, wind conditions, and safety in-formation that’s not necessarily intuitive. The other thing you can do is buy a trainer kite. This is essentially a miniature version of a full size kite. It’s good for practice and can teach you a lot about flying the kite. Locally, lessons and gear are available at Olinah on Isle of Palms, and Air Com-pany in Mt. Pleasant.

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There’s a new varsity sport hitting the high school asphalt this spring in New York, Double Dutch. Yes, it’s the same Double Dutch you remember from your childhood perhaps. The sport has been growing in popularity for years and most recreation departments have joined in. “The sport is perfect for kids” said Tammie Emanuel, program coordinator for the City of North Charleston. “It’s a disciplined sport that teaches coordination, patience, flexibility and working within partnerships. It’s great exercise and face it, it’s fun. “Participants must also have good grades.

There are different theories about where the game originated, but the most often told is the story of the Dutch children in New Amsterdam. The English children watched them playing this game with ropes and it caught on. Eventually the craze faded and the game seemed to be played only in urban areas. It enjoyed a resurgence beginning in 1973 when two community action po-licemen in NYC were looking for an activ-ity for young girls that would occupy their time, cost little and get them outside for some exercise. They created the present day rules that turned the game into a world class competitive sport.

A Double Dutch team would have two turners and one or more people jumping.

Utilizing two long ropes turning in oppo-site directions, the jumpers enter the ropes and either work for speed or freestyle action. The North Charleston Recreation Depart-ment has been involved with the sport since 1993. Beginning at second grade, teams are available through high school. The City of North Charleston hosted the World Se-ries in 1998 when the coliseum opened. In 2007, the North Charleston high school

team came in second in the state-wide con-test and got as far as Regional competition.

“There are two areas where our teams com-pete”, Emanuel explained. “Speed is a per-formance that is measured on how many times the right foot touches ground and penalties are given for touching the rope. Freestyle is the more expressive of the two and points ride on creativity, originality and how well you stay within the ropes.” In-ternationally, American teams have domi-nated but the Japanese have lately begun to take the top spots. Hip hop influences are obvious in the creativity and free flow of the Americans, while the Japanese are tend to more of the classic gymnast movements. Recently teams from the US have traveled to train with their Japanese counterparts which should lead to an interesting hybrid style.

Local teams compete in Georgetown, Sum-ter, Columbia and Florence, as well as a re-cent competition in Mt Pleasant. The teams from Park Circle also held demonstrations at the Oblique Magazine 2009 Fitness Expo. For more information, Tammie Emanuel coordinates the North Charleston league and can be reached at The North Charleston Recreation Department at [email protected] or by phone at 670-5256.

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22

S kin ages two ways, chronological ag-ing and photo-aging. Chronological

aging, or natural aging, is genetically determined. Genetics only accounts

for 10% of the aging process in adult skin. Photo-aging is sun induced, and prevent-able. This type of UV aging accounts for 80 to 90% in mature skin. Photo-aging in-creases wrinkles, loss of elasticity and firm-ness, skin-thickening, dilated or broken capillaries, hyper-pigmentation, and lack of water properties which decreases the youth-ful appearance to the skin.

Scientists have recently come to understand the biochemical reactions that occur in the skin due to exposure to UV rays. The three biochemical reactions are:

1. Formation of free radicals (ROS)

2. Activation of Metalloproteinase enzymes (MMPs)

3. The formation of advanced glycation end-products (AGEs)

Reactive Oxygen Species (ROS) is the formation of free radicals. These are very small molecules that increase due to envi-ronmental stress, and cause damage to cell structure. Free radicals can be handled in the body with the use of antioxidants. Ex-amples of antioxidants are vitamins, miner-als, enzymes, and protein. These are found naturally in the body or ingested with our routine eating habits. Unfortunately, our skin is the last to receive these nutrients. This is why it is important to have a good skin care routine. Topically applying skin care products with antioxidants will help to prevent more damage being done to your skin.

Matrix degrading metalloproteinase en-zymes (MMPs) are activated within hours of UV exposure. They breakdown, and pre-vent formation of new collagen. Your skin naturally fights MMPs, but as we age they decline. Topically applied creams, such as retinoids, can prevent MMPs and reverse the signs of photo-aging. Ingestable inhibi-tors are grade seed extract, soy, and green, red, and white teas.

Advanced Glycation End-Products (AGEs) form by an internal chemical reaction in the body called glycation. This non-en-

zyme reaction takes place between protein and glucose forming AGEs, and free radicals (ROS), which causes the loss of skin elastic-ity and firmness. The glycated collagen, and elastin fibers, can not function normally which leads to wrinkling of the skin. Since the body cannot break down and replace them, prevention with an AGE inhibitor is needed. Such AGE fighting ingredients are soy, polypeptides, genestein, glucosamine, and blueberry extract and can be found in topical cosmetic creams.

To better understand these recent findings on the aging process, visit a trusted licensed esthetician. The esthetician can recommend skin treatments and a skin care routine that will fight and prevent the damage UV rays cause.

Rhett Murphy is the Head Esthetician at Spa Adagio in Downtown Charleston. You can check out Spa Adagio’s website at www.spaadagio.com for more information.

HowSKIN AGES

By Rhett Murphy

Rhett Murphy, Head Esthetician at Spa Adagio in Downtown Charleston, helps her client maintain a healthy skin care regime.

23

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Serious Skin Care Featuring Dermalogica and

SkinCeuticals products

Natural Nail CareFeaturing OPI polishes

Spa Body Treatments

Waxing Services

Located in the Francis Marion Hotel 387 King Street

To schedule your appointment please call843-577-2444

spaadagio.com

Please visit spaadagio.com

to check our monthlyspecials.

��

EnvironmentKnowledge

ExperienceAttention

Economy got you Down??

Owner/Director Jason Fiutem

1739 MAYBANK HWY JAMES ISLAND 795-5304

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INVEST in Yourself !! ��

The CharlestonSPRINTTRIATHLON SERIES

PAUL KINGand the

24

love to go fast,” Paul King says as he sits down, latte in hand. He

used to run marathons but they drove him crazy, pacing himself

was just not in his nature. “Triathlons pre-sented a huge challenge, it was definitely as much an undertaking as a marathon would be, but didn’t have that same, relentless pace, mile after mile.”

“When I took up triathlons, there was one, maybe two events in South Carolina each year,” he remembers. ”I had been at it for about a year when I talked my wife into joining me. It was a traveling sport for us; we would head down to an event in Florida and see people we knew from Charleston. In 1986, the Charleston Triathlon Club started. This got everyone together for train-ing. During the bike portion, we’d talk and someone would always ask why we didn’t have a local event. It would be so great to not have to travel.”

“The first triathlon I put on was scheduled for September 25, 1989,” he shakes his head,” three days after Hurricane Hugo.” If you were in the area then, you know there was no ‘let’s just put it off for a couple of weeks.’ His first big event was a bust. Then in 1991 he hit his stride with the Sprint Se-ries.

“It began as three races that year,” King recalls.” I remember getting up in the morning with this adrenaline running and thinking ‘What the heck am I doing?’ You worry about it until the day of the event and then, in a blink, it’s gone by and you sit back and think wow, I did that! It was successful from the beginning. We had 130 people the first race. Five or six years later we went to four races. We have a point system now and you must do three out of four races. It gets so competitive with lots of strategies and maneuvering. The ultimate tie breaker will be the final event, the championship race.”

By Lilla Folsom

“I

25

“We’re up to 5 events each year,” he says, “three weeks apart except for the last one which is 2 weeks. This is the nineteenth year that I’ve been a part of the series. It’s be-come like a family. My daughter has grown up in the event.”

“There are 400 participants now. It’s grown every year but with a ceiling, “ he says proudly. Parking is a limiting factor. And it’s become a spectator sport. “People come out. And it’s not the cliché of the grandpar-ents coming to watch the kids, the grand-parents are racing! We have people in their forties with children watching the grand-parents. We typically have at least two par-ticipants in the 75-79 age groups! There are families that make this the centerpiece of their vacations.”

There are two aspects of the series that he’s worked on developing over the years aside from the logistics, which sound formidable. People start in waves, open elite first, 23 minutes from the time the first swimmer goes in until the last swimmer enters, every 3 minutes a group enters the water. Then to the transition area and change for the next leg: the bike. The bike racks are numbered and competitors have to be reminded to check where their bikes are because when they come out of the water, it’s going to look different. They take off and return to the same spot. Then it’s the run. That’s logistics, and King has refined them over the years.

“The most important ingredient in a suc-cessful series is the athlete. They compete

against each other but, what surprises me is the affinity that develops between them. It’s incredible. This may be the only time they see each other all year but, they know each other’s kids and wives from past events. And there they all are cheering from the sidelines.”

And on the flip side, he works to accom-modate the spectators, that same group that comes out time and again, picnicking in the field. These are the families and friends that line the edges of the route. “I try to de-sign the course so that people can see the groups many times during the race and es-pecially at a really visual point. Like dur-ing the cycling: there’s the jumble of colors, the crowds of cyclists and the sounds from the high quality bikes that just adds to the excitement. There’s something to the saying spectator sport. If you plan for both groups it really can work well.” And it has.

When asked how long Paul King will stay on the job as the director of the Sprint Tri-athlon Series, he says with a smile, “It’s like doing a triathlon...it’s challenging and re-warding. Sounds like a good enough plan to me.”

If you would like to learn more about the Charleston Sprint Triathlon Series, and other local triathlons, please visit www.charlestontriathlonclub.com. If you would like to contact Paul King, feel free to email him at [email protected].

26

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Healthy and Simply Prepared Healthy and Simply Prepared Stuffed Chicken

Goat Cheese & Sun Dried Tomato

Stuffed Chicken

By Frank Koch, Registered Dietitian NUTRITIONAL INFO 1 SERVING

296 Calories 44g Protein 11g Carbohydrate 1g Fiber

7.5g Fat 3g Saturated fat105 mg Cholesterol137 mg SodiumDirections:

1) Heat 1 tsp oil over medium heat, add 1/3 C shallots, sugar and garlic. Cook until lightly browned, then remove from heat. 2) Combine mixture in bowl with chopped tomatoes, cheese, basil, 1 ½ tsp vinegar, and pinch of salt, stirring well. 3) Cut horizontal slit through thickest portion of chicken breast, forming a pocket. Stuff 2 T tomato-cheese mixture into each pocket. Season each breast with pinch salt and pepper.

4) Heat remaining oil in pan over medium-high heat. Add chicken, cooking 6 min/side or until done. Remove chicken and set aside. Add broth and remaining shallots, vinegar, and thyme. Bring to a boil, then lower and return chicken to pan. Serve pan sauce with chicken.

Ingredients:1/3 C sun-dried tomatoes, finely chopped 2 tsp olive oil1/2 C chopped shallots, divided 1 ½ tsp sugar 3 garlic cloves, minced 2 ½ tsp balsamic vinegar, divided ½ C (2 ounces) crumbled goat cheese 2 T chopped fresh basil 4-6 oz skinless, boneless chicken breast halvesPinch salt Pinch ground black pepper ¾ C low-sodium chicken broth 1/4 tsp dried thyme

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YOU TRAIN HARDNOW ITS’S TIME TO

EAT RIGHT !

843-609-6688Frank Koch, Registered Dietitian

www.wellspringcharleston.com

IS YOUR DIET AS GOOD AS IT

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2828

By Callie Cordray, PT

W hether you are jogging in your neighborhood, training for the

bridge run, or hitting the basket-ball court for the first time, many

of you may be experiencing lower leg pain. One of the most common injuries that side-lines athletes is shin splints. Shin splints is a generalized term describing pain along the front part of the lower leg. By learning some basic information regarding the cause, treatment, and prevention of shin splints most athletes will be able to return to sport quickly.

Basic Anatomy

The tibia is the larger of the two bones that make up the lower leg. One of the main muscles on the front of the lower leg is the anterior tibialis whose action is to pull the foot upward. The posterior tibialis is one of the muscles located on the back of the tibia which pulls the foot downward. These two muscles are often involved in shin splints. Excessive stress on these muscles along the tibia can cause micro tears and inflamma-tion of the periostium (thin layer of tissue covering bone).

Causes

Identifying the specific cause of shin splints is very important to the prevention and treatment. Shin splints are common in run-ning and jumping sports. Shin splints often develop after a sudden change in training. Training factors such as rapidly increas-ing distance, increasing frequency, and hill training are frequent causes. Mechanical factors such as flat feet, muscle imbalance, and tight muscles are also associated with shin splints. Faulty footwear is another source of injury. Aging and unsupportive footwear lack shock absorption needed to-protect foot from excessive forces.

Treatment

The first step of treating shin splints is rest and ice. Typically athletes will need from 1-3 weeks of rest with progression to modi-fied activity. Frequent icing using a frozen ice cup or ice pack is recommend for 10-15 minutes up to every hour for severe pain. Weight bearing training should be held, us-ing cycling and deep water running as alter-natives for cardiovascular exercises. Check your footwear and if worn down, purchas-ing new shoes is your next step. As acute symptoms decrease perform calf stretches on stretch boxes or through standing calf stretches. Stretching the front of you leg is also important. One example is sitting with legs crossed holding one hand above the ankle and using the other to push foot downward as if pointing your toes. Stretch a few times a day with holding 30 seconds, 3-4 reps each. The next step is strengthening.

Exercises such as writing the ABCs with big toe, seated toe/heel raises, and band strengthening are often useful. One band exercises is to loop the band around the top of foot and pull your foot upward towards your face against resistance. The final step involves gradually returning to previous training level, initially icing after activity.

Typically you can manage symptoms of shin splints by using the above steps. If symptoms persist or worsen despite your care a consult from a physical therapist, podiatrist, or orthopedic physician may be necessary for a more customized treatment plan.

Callie Cordray is with Rehabilitation Centers of Charleston. If you have any questions re-garding this article, you can reach Callie at [email protected]. You can also check-out RCC’s website at www.rcctherapy.com.

sportsinjuries

Karmon Sanders, of Rehabilitation

Centers of Charleston, gets tips from her trainer,

Keith S. Karisberg,at ESAC on Long Point Rd.

Karmon remains dedicatedto a supervised fitness

program, while awaitingthe birth of her baby

in February.

SHINSPLINTS

Callie Cordray is seen assisting a

patient with shin splints,

at RCC’s Moncks Corner

location.

29

��


MAY JUNE

2009


Charleston’s

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171

Grimball R

d.

Fort Johnson Rd.

Folly Rd.

Folly Rd.

Albemarle R

d.


FREESport Injury

Screening

Need help with a nagging ache or pain and are not sure who to turn to? Call 884-7880 to

schedule your appointment for a free injury screening.

KEEPING YOU IN THE GAME!

Moncks Corner North Charleston

Mt. Pleasant Daniel Island West Ashley Summerville

Johns Island

32

from charleston:take 26 west to exit 199A.

continue on n. main for 2 milestake right on w. richardson

n. main

26 west

w. r

icha

rdso

nnow open

happy hour open daily 11am

monday–friday 4–7pm patio seatingavailable

127 west richardson ave 843.261.1200

summerville, sc 29483

www.montreuxbarandgrill.com

mondayextended happy hour

4–8pm

tuesdayteam trivia

wednesday1/2 price burgers

6–10pm

thursdayparty in the alley(begins april 23)

friday &saturday

live music in theRAMP ROOM

sundaybrunch &

bloody mary bar 11am–3pm

F&B night – drink specials9pm–close

171

Grimball R

d.

Fort Johnson Rd.

Folly Rd.

Folly Rd.

Albemarle R

d.


FREESport Injury

Screening

Need help with a nagging ache or pain and are not sure who to turn to? Call 884-7880 to

schedule your appointment for a free injury screening.

KEEPING YOU IN THE GAME!

Moncks Corner North Charleston

Mt. Pleasant Daniel Island West Ashley Summerville

Johns Island

32

from charleston:take 26 west to exit 199A.

continue on n. main for 2 milestake right on w. richardson

n. main

26 west

w. r

icha

rdso

nnow open

happy hour open daily 11am

monday–friday 4–7pm patio seatingavailable

127 west richardson ave 843.261.1200

summerville, sc 29483

www.montreuxbarandgrill.com

mondayextended happy hour

4–8pm

tuesdayteam trivia

wednesday1/2 price burgers

6–10pm

thursdayparty in the alley(begins april 23)

friday &saturday

live music in theRAMP ROOM

sundaybrunch &

bloody mary bar 11am–3pm

F&B night – drink specials9pm–close

Binder 1

Documents

wimpsby lilla folsom

miss south carolina

cpt d o

n e w dont miss work

kids fitness programs

charleston area

years miss usa competition

sprint triathlon series5