Winter storm postpones Winter Flight 8K

From the 2010 Winter Flight committee and Salisbury Rowan Runners Club:

The 2010 Winter Flight RRCA State Championship 8K is being postponed till Sunday afternoon, Feb. 21st at 2 PM. Saturday’s race is being postponed based on the National Weather Service’s Hour by Hour forecast, the conditions for Saturday, and to allow those who have to travel long distances to still change their plans. We have had communications with many of those who plan to attend, and hope this will be the best decision for everyone who is planning on running or volunteering. All pre-registered runners will get an e-mail with this announcement. The Salisbury Rowan Runners Club, Rowan Helping Ministries, the RRCA, and all of our sponsors thank you for your participation and support of the event. Pre-registration will reopen. Active.com will accept registrations till noon on Feb. 19th. Mail in registrations will be accepted when postmarked by February 17th. Have a safe and warm weekend, and please join us on Sunday afternoon, February 21st. It will be a fun event!! This will be only the second time in the history of Winter Flight that the event will be postponed due to weather.

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This shoe and I are starting off on the right foot

I don’t really believe in magic. Not when it comes to running, and certainly not when it comes to running shoes. But so far, after more than three weeks of road-testing, I do believe in Somnios.

First off, let me make it clear that I’m no shoe authority. Heel, arch, toebox, midsole – I can point out where those things are on a sneaker. Put me in one and ask me how it feels, though, and I struggle to answer. “Good? I dunno. OK ... I guess?” What am I supposed to say? I mean, it feels like a shoe! I can determine whether it's too big or too small. Beyond that, I’m at a loss.

All I can tell you is this: Pre-Somnio, I was experiencing nagging IT band pain and battling an increasingly sore left calf. The first time I ran in them, none of those issues flared up. The second time, nothing. The third, zip. In fact, after more than 100 miles in the Somnio Exact Change stability shoe ($140), I’ve experienced pain a total of zero times.

And to be honest, I was pretty skeptical when I first heard from Somnio rep Chris Phillips. Using a combination of footbeds, wedges and cushioning inserts that I can’t even begin to understand, these are in exactly the category of shoe condemned by author Christopher McDougall in his bestseller “Born to Run,” which I finished a few days before my fitting at Run For Your Life in Dilworth. (The book was so convincing, I had been THIS close to buying a pair of Vibram FiveFingers in late December.)

According to the Somnio Web site, its shoes “were designed in the lab and on the road with the idea that we can improve individual’s biomechanics through adjustability of key components of the shoe.” They are, in fact, customizable in 648 different possible configurations.

The fitting process I went through with Phillips involves a tool that uses laser sighting to measure pronation and an "arch ball" to determine ideal arch height, among other things. (Click here for more info on the fitting process.) After putting me through some single-leg squats, Phillips then had me run on a treadmill several times, making adjustments based on a video gait analysis.

When I asked him how I ended up with what I did, he said (deep breath): "You are in our stability shoe with slightly more varus on one side, because you have a different gait pattern right to left. We are able to put you in two totally different shoes to fit each foot. You showed more pronation on one side. The '+++' footbeds give you the maximum amount of arch support for your arch height. The orange durometer in your heel was our way of softening the heel to allow you to control your pronation by making you stiffer in that forefoot and softer in the heel -- based on the way you looked on the RFYL video analysis -- to put you in a more neutral position."

If it sounds complicated, well, it is. So complicated that Run For Your Life last year sent employees from its Dilworth and University locations -- the only two stores in the Charlotte area that are carrying Somnio right now -- to the Boulder Center for Sports Medicine in Colorado to be trained on this unique fitting process. (FYI: Vac & Dash in Albemarle also is an authorized retailer.)

I did notice on my first run, a 7-miler, that the shoes feel heavy. The feeling hasn't gone away. Weight estimates vary from about 12.5 ounces to a Wired review pegging them at 14, while the Mizuno Wave Riders I'd been wearing tipped the scales at just 11.3. On the one hand, the bulkiness hasn't stopped me from cranking out three good speed workouts in the Somnios; on the other, I really wish they had a lighter feel. They're also not among the more attractive-looking footwear I've worn.

Still, I can't help but think these shoes have had more than a little to do with my aches and pains completely vanishing. If Somnios aren't a magic running shoe, they're certainly something pretty darn close.

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The following are excerpts from a recent e-mail interview with Somnio rep Chris Phillips:

Q. Who exactly is this shoe for?

This is definitely for the masses. We don’t sponsor high-profile athletes for that reason. From walkers to beginning runners hoping to stay injury-free to marathoners, we are a good option.

Q. What’s the No. 1 reason runners are buying these shoes and what kind of feedback are you getting from customers?

Most are in need of a shoe that adapts to each foot, [or they come to us] because they have nagging injuries. Go to our Web site and see just a few of the testimonials about injuries, aches and pains that go away.

Q. What’s the No. 1 reason runners who get fitted for these shoes do not buy them?

The biggest complaint I get is that we only offer the red/black/silver color scheme!

Q. What can we expect from future Somnio models?

We have been asked to come out with a lighter-weight shoe, and in March Run For Your Life will have our new Pacemaker 9.5-ounce trainer in stock. We're also coming out with another stability shoe that’s lighter [the Self Control] and a trail shoe [The Westridge]. ... I’ve seen pics of the 2011 models and they look unbelievable! We’ve been 100 percent technical- and function-driven; now we’re looking to add some new styles for aesthetics as well.

Q. Will the number of authorized Somnio retailers grow significantly in 2010?

We certainly hope to bring more dealers nationally on board. ... We feel Run For Your Life will be a great partner for us in the Charlotte market. We also have great options across the country, with several physical therapy clinics either stocking our shoes or using our gait analysis software to fit people in our shoes. We have them all listed on our Web site.

Q. I’m sure you know of Christopher McDougall’s "Born to Run," which accuses modern running shoes of being over-engineered to the point where they’re doing us more harm than good. Where does Somnio stand on "minimalist footwear," and what’s its response to that accusation?

I do believe that running shoes have had many design elements that serve no real purpose other than just a justification for a higher price. The running shoe industry has had zero innovation in over 20 years, and it's the same brands all selling the same shoes -- which clearly don’t work for a large part of the running population. What Somnio is doing is bringing an entirely different approach to running shoes, and also to the fitting/assessment process. The response we have gotten and the response to the "Born to Run" book illustrates the desire by so many runners to find a better solution. I think the idea of barefoot or minimalist running makes sense, but as with anything, in the right amount -- which will vary from one runner to the next. ... ["Born to Run"] was a great book and story, and any best seller that gets people interested in running is a great thing in my opinion.

Q. Do you suspect other major shoe companies to follow suit in the future, by making models with a greater level of customization options?

Yes. Our founder, Sean Sullivan, says in five years this is how running shoes will be sold. Sean comes from Specialized, where custom fit is how you buy bikes. He says that innovation always comes from a leader outside the establishment. Look at who changed the music industry -- Apple, a computer company. We are a leader in this industry, and people are taking notice of this little shoe company!

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Her rear is in gear. Now how about yours?

For Sue Falco, it started with bad news. The worst kind of bad news: On March 13, 2008, her doctor called to tell her she had cancer.

In the blink of an eye, she went from a suburban housewife and entrepreneur with two little kids to ... well, someone who might not live to see either of them grow up. But instead of getting busy dying, she got busy living.

"I woke the next morning with a choice," recalls the Matthews woman, who turns 41 next month. "I believed then that whatever path I chose would make or break the battle I was about to fight. Before getting out of bed, I decided three things: 1. To celebrate life; 2. To fight to win; and, 3. To give back. No matter what the outcome, I have lived every day since then with those three things in mind -- and I haven’t looked back since."

Falco went on to win her fight against colorectal cancer, and she's giving back with an event that will celebrate not only her life, but the lives of dozens of colorectal cancer survivors throughout the Charlotte area. The Get Your Rear in Gear 5K, which she co-founded with fellow survivor Mary-Karen Bierman, is scheduled for Saturday, March 13 -- the two-year anniversary of her original diagnosis.

About 100 runners are already signed up for the race, a solid start considering the fact that it's a first-year 5K and is still a month and a half away. Part of that has to do with the support Falco and Bierman (at left and right in the photo below) have gotten from the Colon Cancer Coalition, which has put Get Your Rear in Gear 5Ks in 21 U.S. cities to date. But most of it has to do with the women's passion for increasing awareness about the disease.

I talked to Sue Falco recently about this passion, their race, and how those two things have led to happiness, fulfillment and even a feature in Runner's World.

Q. You once told me you were "the worst track and field runner in the history of my New Jersey high school." And then you took 20 years off, only returning to the sport after recovering from your illness.

That's right. Six months after major surgery at Mayo Clinic in Minnesota in November of 2008, I put on a pair of sneakers and never looked back. I started running with a few neighbors, and then the husbands and kids joined us. My first race was the Jingle Jog 5K in December '08. It doesn't sound hard, but for a cancer survivor, it was surreal. I choked up at the first mile marker and finished the race as if I had come in first place.

Q. What was the move for you that really got the ball rolling on this coming together?

There were a few milestones that really told me my dream would become reality. When Mary-Karen, the event co-director, joined my efforts; Presbyterian Cancer Center becoming presenting sponsor; hiring Paige Hauff, our Race Director; getting the permit for the course; and the news that Runner’s World would be running a story about us. Whenever just a little bit of doubt or fear creeps in, another amazing milestone is reached and those thoughts are gone!

Q. How did Runner's World come to be interested in your story?

Mary-Karen’s friend, Lauren Grossman [a Charlotte publicist], pitched our story to them a few months ago. We were so surprised and excited to have been selected because we were up against a lot of other stories.

Q. The photo shoot was earlier this month. What was that like?

We had a blast with the photographer. It was only 32 degrees that day, so two of my closest friends joined us at the shoot and held wool blankets for us during the shoot. We were in shorts and T-shirts. They told us to “think Spring!”

Q. How long did it take you to pick out your outfit for the shoot?

We still laugh about this. Let’s just say we’re not looking forward to this month’s credit card bill.

Q. Has working to organize the Get Your Rear in Gear 5K been more work than you thought it would be?

Yes and no. I didn’t know what to expect, but I was committed. I love what I’m doing, the people I’m meeting, and the cause. I guess I just don’t look at it as work. None of this would be possible without the support and hard work of our planning team, volunteers and especially our husbands. We have the most amazing group of supporters and survivors. We are all parents, so it’s not uncommon to have meetings with our children present or phone conversations interrupted multiple times, with requests for snacks or help with homework. It really is a family affair.

Q. Do you see this as a race first and a fundraiser second? Or the other way around?

Neither. Our goal is awareness. The more people learn about colorectal cancer, the more lives we will save. This is a preventable disease. That being said, it is also important that those people that are there to race enjoy the course and awards. We want them to come back year after year. Funds are also important. We need financial backing to put on a top-notch event that will generate funds to help create colorectal cancer screening programs and support groups for those in need.

Q. What's the message you and Mary-Karen are trying to convey to the average runner?

Most people affected by colorectal cancer are age 50 and over. However, colorectal cancer can affect anyone at any age. Mary-Karen [who is 44] and I are very young survivors, and we are finding more and more people like us in Charlotte every day. We want to “Change the Way People SEE Colorectal Cancer,” so that people understand that this disease does not discriminate based on age, sex or race. We want people to know the signs of colorectal cancer, and to seek medical help if they feel something is not quite right.

Q. In what ways, on race day, will survivors be honored?

For every survivor that wishes to be recognized, we will be announcing their names as they cross the finish line. In addition, they will be receiving a special gift from us to commemorate their finishing the race and surviving this cancer. We are also considering having a special “Survivors’ Row” somewhere along the course for fellow survivors and supporters to come out and cheer our runners and walkers along.

Q. I know you've also worked hard to add perks that will appeal to runners who are looking for a great race experience in addition to the "cause" component. What do you have lined up?

Omega Sports has been a great supporter of our event. The awards for Top Male and Top Female will be a free pair of running shoes and gait analysis, and the top Male and Female from each age group will receive a gift certificate from Omega Sports. Second and third place male and female from each age group will also receive an award. Dri-fit shirts and goody bags are guaranteed to the first 500 registered participants, and the kids will all get a “Get Your Little Rear in Gear” T-shirt -- along with a ribbon -- for finishing the 50 yard-dash. The Coca-Cola Discovery Vehicle with big-screen TV and Wii games will be at the event, and will be sampling some products. The list of exciting and creative prizes and activities grows every week.

Q. What's your ultimate vision for this event?

Of course I would like this to be one of the go-to events in Charlotte, but more than that I want this event to have the most impact of any race in the Queen City. We hope that over time the Charlotte community will be able to talk about colorectal cancer as we do breast cancer. We wholeheartedly thank the breast cancer supporters and survivors for paving the way for our cause.

For more information or to register for the Get Your Rear in Gear 5K, click here.

Odds + ends for my running friends

Several interesting nuggets to pass along on this soggy-but-otherwise-beautiful winter day:

David Klein, former publisher of now-defunct Charlotte Health & Fitness magazine, has quietly launched Race Carolina -- which is dubbing itself "the place to come for local and regional running events." At the moment, though, only one is lined up: the Adam Faulk Tanksley 5K Run on Saturday, March 27, at McAlpine Creek Park (beneficiary is Levine Children's Hospital). The site also mentions that the Frosty 5K is "Coming Soon." As many readers will recall, CHF magazine used to sponsor the Frosty 5K Series and the Summer Trail Series, totaling six annual races. The new Web site's community race calendar has potential, and there's a pace calculator similar to Runner's World's; links to Race Carolina's Facebook page and Twitter account don't seem to be working properly at the moment. I have an e-mail in to Mr. Klein and hope to get more details on what's in store for us, but he's been reticent to share information with me in the past so I don't expect a response. We'll see, though. At any rate, Race Carolina is definitely worth keeping an eye on.

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Nathan Stanford, a Huntersville runner coached by Mark Hadley (father of 13-year-old phenom Alana Hadley), overcame blustery conditions to finish second at the North Myrtle Beach Winter Run 15K Saturday. The 31-year-old ran a 54:13 -- average pace: 5:49 per mile. In an e-mail Sunday evening, he told me: "I'm still getting my legs back under me after taking a little downtime post-Richmond," where he ran a 2:43:46 (read his marathon recap here). "The wind was certainly a factor in the finishing times." As for why he drove four hours to run a tiny race, with just 111 other participants: "This is my third NMB 15K, and I chose it because (a) I believe it has great bang for your buck -- beautiful scenery, flat course, good pre- and post-race food/fun, easy registration, and plenty of hotels within walking distance of the start; and (b) because it gives my wife and me a chance to spend a quiet weekend at the beach. Selfishly I hope that this race stays small and maintains its 'hometown' feel." Meanwhile, race addict Bobby Aswell Jr. finished ninth in the same 8K, clocking a 1:01:43. But his result is a bit deceiving. On Facebook, I read that he put up this time while pushing his daughter in a jog-stroller: "Natalie was watching a movie, which stopped working about a half-mile into the race. Had to grab the PSP player from under the cover, set it on top of the baby jogger, and fix it while still trying to race!"

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The Salisbury Fire Department St. Patty's 5K will be held Saturday, March 13, at J.F. Hurley YMCA in Salisbury. All runners will receive short-sleeve technical T-shirts, and trophies will be awarded to the top three runners in each age group. Organizers plan to collect canned goods at the race for Rowan Helping Minstries, a local homeless shelter. Salisbury Rowan Runners (who are also hosting this weekend's Winter Flight 8K) are providing the timing. The run starts at 9 a.m.; walkers are welcome. Registration is $20 by March 9, $25 on race day. For more information, click here or here. (Last year's inaugural race was won by Alejandro Arreola in 17:25, followed by -- here he is again! -- Bobby Aswell Jr. [18:07].)

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Some dirty thoughts about today's Trail Race

So there I am, skittering down a slope, sidestepping a pointy rock here, avoiding a nasty root there, then grabbing at a small tree to keep from slipping in the mud and breaking my tailbone.

And all along, I'm thinking, now I know what it feels like to be an action hero.

Daniel Day-Lewis in "The Last of the Mohicans" maybe. Or Mel Gibson in "The Patriot." Hauling butt through through the woods with a crazed look on my face, bounding over fallen tree trunks, trying not to get taken out by enemy fire --

Oops, sorry, getting a little carried away. But seriously: Those of us who ran this morning's inaugural Charlotte Running Company Trail Race on the treacherous paths at the U.S. National Whitewater Center certainly risked limb out there ... and maybe even life, once or twice.

Almost two-thirds of an inch of rain fell in Charlotte Thursday; Friday was cool and damp; and at 7 a.m. Saturday -- an hour before the starting gun was to go off -- a light but steady mist was falling. These are good conditions if you're planning an outdoor mud-wrestling event, but are less attractive if you're about to run a 13-mile race on single-track trails in the middle of the woods on a cold day.

Nevertheless, it made things far more interesting for the 70 people who completed the 13-mile race with me, as well as for the 111 who finished the 8.2-mile run and the 166 who participated in the 3.8-miler.

As this was my first "real" trail race, I don't have a good feel for where this course ranks on the difficulty scale (hopefully some experienced trail runners will read this and provide some feedback along those lines).

But I can tell you that I rolled my ankle several times, I almost slid off a cliff into a lake, and there was one climb -- around Mile 5 -- for which I probably could have used a ladder. Some of the switchbacks were brutal, passing was sporadically a cross-your-fingers-and-hope-for-the-best experience, and those of us who went the distance encountered a stretch during Mile 10 where there was no choice but to motor through ankle-deep mud puddles.

The inherent risks make the CRC Trail Race the craziest event I've ever done, with the exception of perhaps last year's Krispy Kreme Challenge up in Raleigh (which really was more imbecilic than crazy, to be honest). Plenty of runners who traverse trails regularly would not say the same thing, I suspect, but for a road racer like me, I make that statement with no qualms.

I mean, whereas in a typical half marathon I can often zone out for periods of time, my brain activity had to be off the charts this morning. Every misstep was a potential header into a riverbed, or a twisted ankle, or a tree branch to the temple. Especially when negotiating fast and steep downhills, my mind was racing to make snap judgments as to where the slickest mud wasn't.

I'm also unaccustomed to such erratic pacing. For the first several miles of the single-track sections, you're at the mercy of the people in front of you. It takes incredible bursts of speed to pass within the narrow windows of time and space there are to do so. Traffic can slow to a crawl on the more heartbreaking ascents. The Garmin plays tricks on you due to there being so many hairpin switchbacks: It gets confused, can't compute some of the distance, and spits out splits that seem too slow to be accurate. Only during the later going, after the 8.2ers had dropped off, could I set my own pace; but I was essentially all alone for the last five miles or so -- which can be another kind of mental challenge.

Still, as friends had been suggesting throughout the week, conquering the conditions really made finishing feel like a hard-core accomplishment. I'm satisfied with my time (1:50:34, 31st out of 70 -- there were some goood runners out there). I'm glad I didn't fall, and relieved I didn't get hurt. Plus, I got a little taste of what it's like to be an action hero.

But before I sign off and pop "Last of the Mohicans" into the DVD player, a few other quick items of note regarding the Charlotte Running Co. Trail Race:

• The course was exceptionally well-marked. I imagine the trail system out at the Whitewater Center can be rather dizzying, but there was no point at which I felt lost. Kudos to race director Donny Forsythe and his team for their good work. Water support was also better than I was expecting, although the staggering of aid stations was slightly unpredictable.

• The final mile was ... not a mile. After the Mile 12 marker, the race was essentially over but for a stretch run that couldn't have been much more than 800 meters long. My Garmin had the course at a little over 11.3, but Carolina Trail Run Series creator Marcus Barton told me afterward about how all the switchbacks lead to fuzzy GPS math, and I believe him. Strangely, though, while Marcus had the course short (at 12.5ish), Queen City Timing's Dennis Joffe estimated the distance at 13.5ish and told us our per-mile pace was actually a little faster than what's listed in the official results.

• I think it's ridiculous that the Whitewater Center charged runners the $5 parking fee. This race was a free ad for the facility -- and the best kind of ad: a taste of its trails, which I'm sure many first-time visitors to the WWC would be excited to return for at a later date. Let me be clear that this is not Donny's fault. I would hope the center will reconsider its policy at future races.

• Colleen Angstadt was the top overall female in the 13-mile race with a 1:42:13, while Lat Purser won in 1:23:25. 8.2 winners were Jocelyn Sikora (1:06:28) on the women's side and Keith Mrochek (1:03:08) on the men's. In the short race, Amy Fach and Derek Kaat had the best times: 29:51 and 26:41, respectively.

A few words about runner safety

At a race earlier this month, I bumped into a running friend who told me one of his New Year's resolutions was to work to improve runner safety. The following week, he sent me an e-mail addressing a specific concern:

"For many years, I have dreaded some of the streets that I consider dangerous to runners due primarily to the right on red light. I see runners running on busy intersections taking a green light as the only thing they watch and making no provisions to cars looking in the opposite direction from them, looking for an opening to take the right. Needless to say, it is still the responsibility of the driver to assure safety for all when quickly turning on a red, but should any runner bet their health, and possibly their life, on the whims of a driver in this situation?"

As a Runner's World subscriber, my thoughts of course drifted to Liz Robbins' terrific article about runner safety in the January 2010 issue, "Collision Course." In it, she also mentioned how such situations at intersections can be dangerous -- or deadly.

"The driver begins to turn right on red. As he accelerates, he looks to his left for oncoming cars -- but not to his right. The runner must anticipate that the driver is not looking out for him, and move to the sidewalk ASAP."

On Facebook, I asked how many runners had encountered this particular problem out on the roads. Among the responses:

• "Has happened to me a few times. Now if there is a car getting ready to turn right, I will make sure that they acknowledge me to go in front of them. If not, then I will make sure and go behind them."

• "Was hit last year by large SUV at stop light. He was pulling out to the right at the red light and was looking left. I came from his right and bounced off the hood."

• "This has happened to me so many times. I know to wave my arms so the driver sees me and acknowledges that I'm going to cross."

• "Most drivers making a right turn never look right. Almost got hit by a school bus once who didn't look."

• "I was hit by a policeman as he was pulling out of a convenience store. He stopped way short of the sidewalk, so I thought he had seen me. As I passed in front of the car, I saw he was looking back to his left at traffic and then started to pull out. He never looked up until I jumped to try to clear his bumper/hood and he caught my back foot and spun me around. I am VERY antsy now at all intersections; doing the eye contact/arm-wave dance, and also waiting for an acknowledgment from the driver."

So then I expanded the discussion by asking runners which streets and intersections they feel are the most dangerous. Nominations included Providence Road/Queens Road, Carmel Road/Johnston Road, Johnston Road/Ballantyne Commons, Seventh Street/Pecan Avenue, Randolph Road/Laurel Avenue, Morehead Street/Kenilworth Avenue, East Boulevard, Park Road, Rea Road, Central Avenue, and any of the entrances to SouthPark Mall.

Of course, one woman pointed out that the first line of defense is leaving that iPod at home if you're running the roads. And a couple guys noted that careless drivers can be avoided altogether by running on a greenway or trail.

What do you think? How do you keep safe on our roads? Which ones do you avoid? Do you run with music? Do you try to run only on paths away from traffic?

Odds + ends for my running friends

Several interesting nuggets to pass along on this gloomy winter day:

The Tobacco Road Marathon, which has been boasting "the fastest marathon course in N.C.," is not sold out after all. Organizers decided Wednesday evening to reopen registration and expand the field from 800 to 900 for multiple reasons, explains race spokesperson Mark Dill: "Demand has been so great ... . I think people realize this may be their best chance -- with the ideal climate and flat course -- to achieve their personal best times or even qualify for the Boston Marathon. ... We also recognized this was a great opportunity to do something for Haiti. A full 50 percent of the registration proceeds of those 100 extra runners will go to the Red Cross for Haitian relief. That should be about $5,000." Dill said organizers also expect the half marathon to sell out all 2,500 available spots. As of Wednesday afternoon, fewer than 500 spots for the 13.1-miler remained. To track how many spots are left for both races, keep an eye on the Tobacco Road Marathon Facebook page.

It's shaping up to be a good year for fans of trail races: This month, two separate trail race series were announced. I was informed last week about the Carolina Trail Run Series, which is being developed by Marcus Barton and kicks off Saturday with the inaugural Charlotte Running Company Trail Race. It will be the first of at least four races in the series (a fifth may eventually be added), and runners can earn points based on their performance in each event. Each event offers multiple distances. For the full schedule and details on how the series works, click here. ... And then on Tuesday, Jamie Brown over at the U.S. National Whitewater Center told me about the River Bound Race Series, a joint production of the Whitewater Center and N.C. Outward Bound. The series will consist of a 5K on March 13, a 10K on May 22, a 15K on July 17 and a half marathon on Sept. 25; all races take place on the Whitewater Center's trails. Click here to register.

On Saturday, Vac & Dash in Albemarle is hosting another Fellowship of the Idiots Run. This is basically just a loong training run (19.7 miles), from the Stanly County YMCA in downtown to the top of Morrow Mountain and back. Start time is 5:30 a.m. There'll be water at Mile 6 and at Mile 13.7, and refreshments at the finish. Runners who complete the trek get a "Fellowship of the Idiots" T-shirt and a certificate, and their name will be engraved on a plaque at Vac & Dash. The best part? It's free. To sign up, e-mail peter@vacanddash.com or call 704-983-3274. More info here.

Amy Peacock is leading a ChiRunning workshop next Saturday (Jan. 30) at Carmel Country Club, 4735 Carmel Road. ChiRunning, created by Danny Dreyer of Asheville, professes to teach runners "how to heal and prevent injuries" using a running style based on "disciplines such as yoga, Pilates, and ... T'ai Chi." The session will run from 9 a.m.-1 p.m. and costs $125. E-mail amypeacock@me.com for more information; to check out Amy's Web site, click here. (I attended one of Amy's workshops in December and blogged about it.)

Sisters Claudette Dahlberg and Shannon Steffler have founded a new Christian Runners chapter in Waxhaw. Members will typically run together at least every Saturday, and Dahlberg says: "We will have a group of walkers, a group for beginning runners who will mix some walking and running, and at least a couple of faster pace running groups depending on turnout. There are no requirements other than to show up!" For more information, click here.