The Running and Walking Club provides a coordinated mechanism for CLB members to share in their active lifestyles. We run and walk at area-sponsored 5K, 10K, half marathon and marathon events. The list of these events for the 2011-2012 season is shown below. Workout schedules are provided online in the Training Schedule section. The workout schedule is adaptable for any individual's goals. In addition, we provide a summary of recent scientific articles that highlight important health issues in our Science for Health section. The schematic shown on the left illustrates our commitment to a life balanced by mind and body. The Latin words Alio Valetudo shown in the banner mean personify health; be healthy and enjoy all life has to offer.


 Running and Walking Schedule, 2011-2012

September 2011: GO Run 5K
October 2011: Mullet 5K

Turkey 5K and 10 Miler
November 2011: Wells Fargo Senior Bowl Charity 5K and 10K
December 2011: Holiday 8K and Half Marathon
  Jingle Bell 5K
January 2012: First Light Half Marathon and Marathon
February 2012: Joe Cain 5K
  Leprechaun Chase 5K and 10K
March 2012: Move It or Lose It 5K
  Azalea Trail Run 5K and 10K
April 2012: Old Mobile 8K
  Hoot Scoot 5K (prediction run)
May 2012: Do It In The Bush 5K

 * For more detail on these and other races, including locations and directions, see: and


Training Schedule

Cool Running:

Cool running has training plans for runners at all levels.

Runners World: 

Runner World is, well, runners world. They will try to sell merchandise, but their training advice for runners at all levels is sound. Of particular note is the 8-week beginning training designed to get folks up to running for 30 min at a 'conversational pace.'

Distance Training Guide:

Training for women.

Women's Running Magazine:

Training for women.

Resource Book: Daniels' Running Formula

A great resource book that teaches exercise physiology.

Map My Run:

Provides distance measurements for your running course.

Regardless of your training goals - maintaining sanity, losing 5 pounds, breaking Fouty's miracle mile mark, or finishing a 10K wearing only your 5 fingers - have fun and be safe.


Science for Health

Premenopausal breast cancer survivors: exercise to survive!  The latest American Cancer Society (ACS) Statistics state that women diagnosed with breast cancer prior to forty years of age have an 84% chance of surviving to 5 years post-diagnosis (  For young women unlucky enough to be diagnosed with triple negative breast cancer, a highly aggressive form of breast cancer, the survival rate drops to approximately 60%.  Although triple negative breast cancer is frequently associated with mutations in the BCAC1 and/or 2 genes, anyone can get triple negative breast cancer.  This tumor subtype (ER- PR- Her-2-) is characterized by its rapid growth, predilection for distant visceral and brain metastasis, and poor prognosis (relative to ER+/PR+ tumors).  Because triple negative breast cancer lacks the receptors for targeted therapy, post-treatment “survivors” are left without the "safety-net" of maintenance therapies like herceptin (for HER-2 + cancers) or Tamoxifen (for ER+ cancers). Many turn to life-style changes and dietary supplements to delay or prevent metastasis.

One of the most effective life-style changes that a triple negative breast cancer patient can make post-treatment is to exercise.  Moderate to intense exercise drives down insulin-like growth factors, and improves immune function.1 There is also evidence to support that a reduction in insulin-like growth factors can down regulate vascular endothelial cell growth factor signaling.2  Vascular endothelial cell growth factor is thought to be a key player in recurrence and metastasis of triple negative breast cancer tumors.  Regardless of the molecular mechanisms involved, epidemiological studies have illustrated that breast cancer patients in general, regardless of tumor pathology, who exercise have a 34% risk in mortality from breast cancer.  To that end, the American Cancer Society recently published new guidelines for breast cancer “survivors”, including an exercise minimum recommendation of 150 minutes per week.  The American Cancer Society also notes that “exceeding the guidelines is likely to provide additional health benefits.”3

The key message for young breast cancer survivors is to do as much as you can as often as possible.  It just might save your life.


  1. Sternfield, B, et al.  Physical activity and risk of recurrence and mortality in breast cancer survivors: findings from the LACE study. Cancer Epidemiol Biomarkers Prev 18: 87-95 (2009).
  2. Jiang, Z, et al. Characterization of multiple signaling pathways of insulin in the regulation of vascular endothelial growth factor expression in vascular cells and angiogenesis.  JBC 278: 31964-31971 (2003).
  3. Rock, C, et al.  Nutrition and physical activity guidelines for cancer survivors.  CA Cancer J Clin: epub ahead of print (2012).


Exercise and Cardiovascular Health

Run Forest your life depends on it.

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