Nov 8, 2023 | Nutrition, Training Advice, Uncategorized
Most runners have experienced it. That feeling, deep down in the gut, that signals bad news if you are midrun or ridrace. It means you must slow down or stop and
(hopefully) find a bush, a tree, or a porta john and take care of business or risk the unfortunate and embarrassing mess of not making it!
If you are one of the lucky runners who has never experienced this, read no further. This article is a summary of the possible causes of runner’s diarrhea and how you can
prevent it while running.
1. Eating a high fiber or high fat diet, especially in the 1-2 days prior to a big run or race can contribute to having a larger load of **** and the need to eliminate said load.
Prevention here involves eating low fiber carbohydrate foods for at least 1 day prior to your event paired with lean protein and generally avoiding fibrous veggies, beans, and salads. An
example might be meals of chicken or fish served with white rice or white pasta or white potatoes and/or white or sourdough bread. Low fiber and low fat breakfast items such as instant oatmeal, plain bagel, banana, and a favorite sports drink are recommended 2-3 hours prior to race start, to allow time for full elimination.
2. Lack of hydration and electrolytes in the days leading up to your race or during a run can lead to gut distress.
Prevention: Losing 4% of body weight in sweat during a run or race increases your risk of bowel movements while running. Drink about ½ of your body weight each day in fluid ounces to maintain hydration. Try drinking a diluted carbohydrate drink with electrolytes before, during, & after running to maintain electrolyte balance and optimal performance.
3. Eating or drinking foods or products containing lactose, fructose, or agave syrup for certain individuals will increase likelihood of gut issues while running.
Prevention: Many runners have some degree of Lactose intolerance and dairy products can cause increased gas, bloating and bowel movements in those individuals. Women have a harder time digesting and processing fructose than men and this can lead to more gut issues with any sports drinks and energy gummies/gels that are high in fructose!! i. Try to use drinks and chews or gels that do not contain fructose: Skratch, Huma, Tailwind, Clif, UCan are some brands to try
4. Lack of regular eating habits and a strong routine around nutrition for training
Prevention: Our bodies like to create and maintain a state of balance… changing routines can have a HUGE impact on how we feel and perform. Avoid introducing new foods and or
drinks on or near race day. Start introducing any new fluid replenishers, gels, bars, race breakfast, etc. weeks or even months prior to race day and during training days to get your
body used to them. Plan and practice eating and drinking for your race day routine around a similar time you would for race day so your body is more likely to be optimally prepared.
Keep a journal of foods you try and your bowel movements so you know what works best.
5. Relying on bowel prep and anti-diarrhea medications can be risky.
Prevention: Using drugs such as chemical laxatives, enemas, bowel preps, and colonic irrigations to purge their intestines can cause altered electrolyte levels and have side effects such as nausea and cramping. Avoid taking ibuprofen before a race as it can aggravate GI bleeding and potentially cause leaky gut which could interfere with fluid balance and cause dehydration, as well as potentially interfere with recovery. INSTEAD… try eating a few mint TUMS roughly 20 minutes before higher intensity workouts and long runs. This can help slow down GI issues. ALSO…consider taking a prebiotic/probiotic product each morning oftaper week to help improve gut integrity which can help when the gut is stressed due to increased body heat and lower oxygen levels in circulation during exercise.
6. Lack of food intake and nutrition/hydration in the days leading up to the race
Prevention: DON’T STOP EATING!!! The last thing you want to do is stop eating during the build up to your event and long training runs – your body needs that fuel! It can take anywhere from 24-72 hours for food to travel through our digestive system (and this tends to be faster with runners) so continuing to consume food throughout training and up until ~ 3 hours before the race will help maintain the natural cycle of food absorption and digestion. If worried about bowel movements during long runs or race day, start keeping a journal of foods you consume and how your body reacts to them (positive or negative) so you know what you want to eat during training and pre-race.
Aug 23, 2023 | Community, Newsletter, Nutrition, Training Advice, Uncategorized
Have you noticed feeling fatigue, tired or heavy legs during running, difficulty completing workouts, or not recovering well before the next session?
You may have low iron stores (as measured by low serum ferritin). In fact, many athletes experience some form of nutrition related fatigue that is related to one of the following:
- Under fueling in general, not eating enough energy (calories) to support training.
- Not taking in enough carbohydrate during the time just before, during or after training.
- Eating inadequate iron to support the demands of running and suffering from lower production of hemoglobin and red blood cells – that carry oxygen to working muscles.
Low levels of hemoglobin in the blood, or low levels of the iron storage protein ferritin, can have a profoundly negative impact on your ability to have successful workouts and races.
Low ferritin levels can cause poor performance, even when hemoglobin levels are normal.
Research with high school cross country runners has shown about 3% of boys and 40% of girls were iron deficient at the beginning of the season and even higher numbers were seen by the end of the season.
There are 3 primary sons for why female runners are at greater risk for iron deficiency:
- dietary intake of iron tends to be very poor.
- menstrual cycles cause a substantial loss of blood. This increases the body’s demand for iron.
- running training itself causes an additional loss of iron – this happens primarily through gastrointestinal blood loss.
Distance runners can suffer from impaired performance even at iron levels at the low end of the “normal” reference range. (12 – 200 ng/ml for women; 12 – 500 ng/ml for men)
Athletes with ferritin levels at the low end of “normal” for the general population were found by researchers to exhibit many of the same symptoms as athletes with clinically low iron (<12 ng/mL).
Runners should aim for ferritin levels above 40 ng/mL to avoid fatigue and impaired performance from iron deficiency.
The best and easiest way to fix iron deficiency is the most obvious one: increase the iron sources you consume. This can involve increasing your dietary intake, taking an iron supplement, or, preferably, both.
Meat, especially red meat is rich in heme-iron, the form of iron that is readily absorbed and least impacted by factors that impair the absorption of non-heme iron (found in grains, beans, and vegetables). In fact, eating varied meals that contain both heme- and non-heme iron improves absorption of the plant-based sources. Meat, poultry and fish all share this ability to improve absorption of non-heme iron foods.
There is a significant benefit of iron supplementation in iron deficient athletes, both when it comes to increasing serum ferritin levels and to increasing aerobic performance.
Runners Essentials Daily Vitamin Formula by Without Limits is designed to support the endurance athlete’s needs for key nutrients including iron. The form – Ferrous Fumarate is less likely to cause GI problems (constipation), and the dosage – 22 mg (or 122% of Daily Value) is intended to prevent diminishing iron stores. It is recommended that you take the 2 capsules with a Vitamin C rich juice to increase absorption, apart from meals, antiacids, tea, or Calcium supplements which can inhibit iron availability for absorption, or at bedtime for better GI tolerance.
Aug 2, 2023 | Nutrition, Training Advice, Uncategorized
By Diana Davis RDN LDN
It’s that time of year again – hot, humid, muggy! We know it’s what we get every summer in the South, but we still want/need to train to maintain fitness or get ready for our Fall races. The most important detail of your run or bike plans over summer is hydration.
Why: Better hydration (specifically using a sports electrolyte drink) promotes better cooling of the body, better endurance, less muscle damage, less cortisol release, faster recovery and a better workout the next time you go out.
What to drink: This is a very individual choice. If your run or ride is 1 hour or less, water is an appropriate choice. For all runs/rides that are over 60 minutes, I recommend a sports drink – the one that tastes so good that you want to drink it! Your sports drink choice should contain carbohydrates from dextrose, sucrose, and/or maltodextrin and relatively less fructose. Sweat contains the electrolytes sodium, chloride, potassium, and magnesium so your electrolyte replacement drink should ideally contain all of these.
How much to drink: The most accurate way to determine this is to calculate your sweat rate, but if you have not done this, a good rule of thumb is to drink 16-32 ounces of your favorite sports drink for each hour of running.
When to drink: Pre-hydrate well the day before and day of training or racing. Once you are ready to head out, drink early and often, taking sips before you start and continue to take sips while you run or ride. This means that you need to carry or wear your preferred sports drink and have replenishments stashed along your route or circle back to your house, car or other source to refill.
#diana.davis.rd
Jul 6, 2023 | Uncategorized
Running in hot and humid conditions can have several effects on the body due to the increased stress placed on the cardiovascular and thermoregulatory systems. Here are some of the effects you may experience:
- Increased heart rate: When running in the heat and humidity, your body has to work harder to regulate its temperature and maintain a stable internal environment. This leads to an increased heart rate as the heart pumps more blood to the skin for cooling purposes and to the working muscles for oxygen supply.
- Elevated body temperature: Running generates heat, and in hot and humid conditions, it becomes more challenging for your body to dissipate that heat. As a result, your body temperature can rise significantly, potentially leading to heat-related illnesses such as heat exhaustion or heat stroke if not managed properly.
- Increased sweat production: To cool down, your body relies on evaporative cooling through sweating. In hot and humid conditions, the moisture in the air reduces the evaporation rate, making it less efficient. Consequently, you may experience profuse sweating, as your body attempts to cool down by producing more sweat.
- Dehydration: The combination of heat and humidity can accelerate fluid loss from the body through increased sweat production. If you don’t adequately replace the lost fluids, you can become dehydrated, leading to symptoms like fatigue, dizziness, muscle cramps, and even more severe complications if left untreated.
- Decreased performance: Running in the heat and humidity can significantly impact your performance. The increased cardiovascular strain and higher perceived exertion due to the environmental conditions may cause you to feel fatigued earlier, reduce your endurance, and slow down your pace.
- Electrolyte imbalances: Sweat contains not only water but also essential electrolytes like sodium, potassium, and magnesium. Excessive sweating in hot and humid conditions can lead to electrolyte imbalances, which are crucial for proper muscle and nerve function. These imbalances can result in muscle cramps, weakness, and in extreme cases, hyponatremia (low blood sodium levels).
- Respiratory challenges: Breathing can become more difficult in hot and humid environments due to the increased moisture in the air. This can lead to a higher perception of effort, shortness of breath, and potentially aggravate respiratory conditions such as asthma.
To mitigate the effects of running in the heat and humidity, it’s important to take certain precautions. Stay well-hydrated by drinking water or electrolyte-replenishing beverages before, during, and after your run. Dress in lightweight, moisture-wicking clothing and consider running during cooler times of the day. Listen to your body, pace yourself, and be aware of the signs of heat-related illnesses. If the conditions become too extreme, it’s advisable to seek shelter, rest, and cool down.
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Oct 19, 2022 | Apparel, Community, Newsletter, Nutrition, Testimonial, Training Advice, Uncategorized
We all go through challenges, and after 16 years in business I hit a major challenge with
Without Limits. REBRANDING! Running a business
is a journey of ups and downs.
Without Limits turned out to be my career, which I never would have predicted a long time ago. It turned out to be better than expected and I thank God for giving me that blessing.
So why did we rebrand? I could say it was time for a change, and maybe it was, but unfortunately a much bigger athletic company than mine thought our brand looked too much like theirs and change was inevitable.
The decision was easy, don’t fight this, instead, make things better!
We are who we are, and we don’t want anyone else to think we are trying to be them. So for all of my friends and followers, WOL is Without Limits and that is what it was called from the start.
Our journey continues and our story gets better and stronger. We want to thank all of our athletes and the folks that support our events and wear our gear! Our mission continues to set goals and break through our old limits. Limits are not always defined by speed. While getting faster and improving performance is a part of endurance sports, so is mental improvement and overcoming obstacles in sport and in life. All this trickles down to our inner core of improving the SELF. WOL is what people have called Without Limits since we started. There is no symbol to define without limits than the words and letters themselves!
Embrace the Challenge and continue to LIVE WITHOUT LIMITS!
A big thanks to our athletes, coaches, colleagues, friends , and most importantly my wife
Annette Clifford! She took over the administration and helped me tremendously when we first got married in 2011. She gave up her job with a big unknown. We developed a brand together have some amazing people around us!
Cheers to the future and thank you for your support!
Sep 8, 2022 | Uncategorized
All Without Limits Youth athletes racing the Wilmington Beach blast should arrive between 4 and 4:30pm at Olson Park.
Closer to 4pm is the best time to arrive. Come find the Without Limits Tent and we will have your bib number and pins. Please give yourself extra time to arrive at the park.
Without Limits middle School kids and St. Mark Middle School kids wear your Without Limits team shirts. I was told today that we may be getting St. Mark singlets for the St. Mark School kids by tomorrow. I am not 100% sure yet, but if we do we will have them at the race. If you did not get a shirt, I will have them at the race.
All of our kids are invited to race elementary through middle school, however I would advise the sprint team not to race a 3K cross country event. It is a long way for kids 8-9 or under to run. If your child has been consistently coming to the distance practices or you know they can run two miles, then we will have a bib for them. If you are unsure, email Coach Tom at tom@iamwithoutlimits.com
WHAT TO EAT ON RACE DAY
– Oatmeal for breakfast
– A lunch that has a lot of carbs and not a lot of ruffage in the stomach (aka not a burrito)
– Drink lots of fluids with electrolytes throughout the day
– Have a snack after school such as a bagel with honey, a banana, or salty crackers of some kind.
– Continue to sip on fluids.
OFFICIAL MEET WEBSITE: https://www.its-go-time.com/wilmington-beach-blast-nighttime-xc/
Thanks and see you at Olson Park (or next week Tuesday for practice)
Thank You!
Jul 11, 2022 | Uncategorized
Without Limits Celebrates 15 years July 2022
Without Limits started in 2007 with a goal to help adult and youth athletes improve on and off the course. We continue to strive to help people be better, whether that is through structured training, mental fortitude, healthy eating and supplementation, and events that inspire you to reach your goals and have fun. See you out there and thank you for following us!
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Get ready to set some goals for the rest of 2022 into 2023!
EMBRACE THE CHALLENGE
Use the code “15years” for a WOL discount on all of these events
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8 weeks until we line up!
 20K open (2:00 deduction per beer) 20K Relay (2:00 deduction per beer) Beer Mile Open Beer Mile Clydesdale/Athena  Machetes for Awards
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The oldest sprint triathlon in the world. A Wilmington and Wrightsville Beach Tradition
 Sprint Triathlon Kids Triathlon Triathlon Relay
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3.5 mile swim around Harbor Island 1.3 mile swim point to point
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13.1 The GFL 10K The GFL 5K Craft Beer Biscuits and Waffles Live Music Downtown Wilmington
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40 Mile Individual 40K Individual 40 Mile Age Graded Team Relay Craft Beer Live Music Camping and Bon Fire
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50 Mile Individual 50K Individual 50 Mile Age Graded Team Relay Last Man Standing Backyard Ultra Live Music Camping and Bon Fire
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There’s an event for everyone.
Full Marathon Half Marathon Marathon Relay The Fleet Feet Downtown 5K The 1 Mile Glow Run
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Mar 30, 2022 | Uncategorized
On April 18, 2022, 27-year-old Kevin Clark will toe the line at the 126th Boston Marathon. It will be his second time running the Boston Marathon and his 11th marathon.
Kevin Clark before Without Limits Charleston practice.
At any given Without Limits running practice, Kevin is among the first to finish a workout, often averaging under a 6-minute per mile pace. He’s known to be one of fastest on the team, but even more than that, he’s often the most encouraging.
“The moment I get to practice, it’s the best part of my day,” Kevin said.
While these accomplishments and his spirit are uplifting to his teammates, they bring tears to his mom’s eyes. She thinks back to his childhood when she was uncertain about what his future would hold.
“At three years old, he just all of a sudden stopped walking,” said Kevin’s mom Melissa. “His doctor told me he probably just wanted to stop. I pushed to get him an x-ray and we discovered he broke his leg.”
His high tolerance for pain was one thing that made Melissa realize something wasn’t right.
“He didn’t cry,” Melissa said. “He didn’t like to sleep. He didn’t react to things (like sounds) like babies typically do. Doctors told me he was deaf. Another doctor told me he was epileptic.”
Melissa didn’t accept these diagnoses. She worked with her father, Kevin’s grandfather, and countless other specialists to try to figure out the true reason Kevin didn’t behave like a typical baby.
Finally, a doctor at Children’s Scottish Rite Hospital in Atlanta diagnosed Kevin as autistic.
When she first received the diagnosis, Melissa and her family were unsure about how this would impact Kevin’s future. Within a few years, Kevin was introduced to running and his entire world changed.
Kevin stands with Mom and Grandpa on Grandpa’s 80th birthday at Galveston Half Marathon.
“It was in my DNA before I knew it was there,” Kevin said.
Kevin started running track and cross country in middle school and immediately exceled. But, even with his success, there were people who tried to keep him from running.
“Teachers said he needed to stop because he wouldn’t stop on his own,” Melissa said. “With autism comes sensory integration issues. Kevin’s threshold for pain is different than a lot of people.”
But, even then, Melissa knew Kevin was born to run.
“He was MVP in high school and went to [the state meet] all four years,” Melissa said.
Kevin went on to run in college at North Greenville University. When there was turnover in the coaching staff, his roommate introduced him to structured training. This advanced his success even more. Now, in his adult years, running brings him a sense of accomplishment.
“I can’t sing. I can’t dance. Running has always been a passion of mine. It’s the only thing I can do really well,” Kevin said.
While joking about why he runs, he explains that running has helped him get through hardships as he’s struggled to find his career path, jumping from job to job. It’s helped him form friendships when he’s felt alone.
Kevin Clark wins Victory Junction Half Marathon in 2012.
“Kevin is not an outgoing personality. He didn’t excel with his grades,” said Melissa. “He wasn’t the most popular. When he would run races, I would encourage him to congratulate the winner. It got him to feel more comfortable… then he started winning. It’s taught him sportsmanship”
In 2019, Kevin joined Without Limits Charleston because he wanted to qualify for the Boston Marathon. He said he had been searching for more specific and challenging coaching and saw others’ success through Without Limits.
“Really, I’d say it’s opened up what a team should be. It’s a group of people that come together. No matter what performance level they’re at, we’re all working together,” Kevin said.
Kevin is coached by Chris Bailey, who has helped him reach personal records (PRs) in several distances, and helped him achieve his lifelong dream of qualifying for the Boston Marathon. He ran Boston in 2021 and looks forward to going back to Beantown this year.
Kevin will also run the Berlin Marathon this year which will help him complete five of the six World Majors Marathons (WMM).
As Kevin continues to train for the Boston Marathon and other key races, he reflects on what Without Limits means to him.
“I’m grateful beyond measure for the coaching and the support of the team,” Kevin said.
For Melissa, who is also on the Without Limits Charleston team, seeing Kevin as part of the team helps her see how her son’s life has panned out better than she ever imagined.
From a 3-year-old who suddenly stopped walking to a 27-year-old who often comes in first at races, Kevin continues to impress his teammates and family.
“He has a circle around him that supports him in more than just running… and, he is complimentary and encouraging to everyone on the team,” Melissa said.
Jan 7, 2022 | Community, Newsletter, Testimonial, Uncategorized
The Journey to Without Limits
by Kim Baldwin
January 2022
September 2015. I was lying in an ICU bed thinking to myself, how the F*ck did I get here?
Six months before that, I had started a slow descent into a darkness I had never known. I was close to weighing 300lbs. And I was training for the SMART Ride, a 160-mile bike ride from Miami to Key West, in November. When I began to experience chest pain and shortness of breath, I told myself it was due to my weight and to shut up. This is what being 300 lbs. means. For months, it was nothing but me, my bike and the horrible stories I told myself. My daily practice was punishment through starvation, mileage, self-bullying. Rinse. Repeat.
By mid-September, I just not feeling well. So what did I do? Compete in the Wrightsville Beach Triathlon, just as I always had. My thinking was, well, you are getting a cold, you really don’t eat, you weigh a lot. This is what happens. Shut up. Continue with the punishment.
That September race day, I entered the water, found my spot, and took off when then gun fired. All very normal. I made it about 10 strokes into Banks Channel. Out of nowhere, I felt a wave of nausea tear through my body, from the bottoms of my feet up. Then I couldn’t breathe. I remember thinking, “I’m gonna be one of those triathletes who dies in the swim and everyone will say, ‘At least she died doing what she loved.” The ironic thing? I did all the swimming, biking and running not from a place of love (or mild enjoyment) but from a place of pure, unadulterated punishment.
My hand shot up. The lifeguards raced over, got me on the coast guard boat and took me immediately to the docks at Sea Path Marina where the paramedics were waiting for me. I knew something wasn’t right but when they checked me out, my vitals were ok. They let me go. In my mind, I convinced myself, again, that this is what happens when you are completely out of control with your weight; never mind I had done that swim hundreds of times with no issues.
Two days later, I ended up in the ICU. Both lungs were filled with blood clots and I had what they call a saddle pulmonary embolism. (This is not something you want to Google.) When the doctor came in my room his jaw hit the floor. He couldn’t believe I was alive. People don’t live through what I experienced. I wasn’t supposed to be here.
While taking months off from work and going to pulmonary rehab, I got much needed time to think. I knew I couldn’t ruin the do-over I had been gifted. I couldn’t spend the next half of my life living in darkness, anger, shame and blame.
For the next three years, I dug deep. I did the work. I unraveled my childhood trauma and started to see how that impacted every single strand of my life, especially my relationships with food and exercise. With the help of a nutritionist specialized in eating disorders and a therapist specializing in childhood trauma, I slowly started coming out of the darkness. I started to understand the stories I told myself were just that, stories.
I learned my eating disorder probably started when I was about five or six years old. I uncovered the root of my depression, anger, shame and toxic thinking. And I finally understood how it all was inextricably linked. I starved myself as a form of punishment. I exercised as punishment. Food brought me no joy. In fact it brought me the exact opposite. Who eats for pleasure? Running is fun?
In the movie “28 Days,” one of the characters, upon leaving treatment, wants to adopt a dog. His therapist says he can have a dog if he takes care of a house plant for a year. If the plant doesn’t die, he can get a dog.
That’s what my three years of doing the work was for me. I lost 100 lbs., got my mind right, and felt stable enough – mentally, physically, spiritually – to start exercising again. I wanted to see what a body with 100 lbs. less could do.
I joined Without Limits (WOL) and started with swim practice twice a week. Then I added run practice twice a week, signed up for Training Peaks and all of a sudden, I had a coach and long runs on Saturday.
Intimidated. That’s how I spent the first few months of swim and run practices. I felt so insecure. I was the slowest one. I didn’t want to get in anyone’s way. Did I really belong? Were my old thought pattern and stories creeping back in?
After one particular run practice I left in tears. I didn’t realize anyone noticed. Coach Kristen called me the next morning. She said to me, “Boo, you belong.” Somehow, she knew. That day, it all changed. I needed to get out of my own way. So I did.
Then COVID hit. All of a sudden everything was shut down. Even swimming at Wrightsville Beach was shut down. The gift of COVID was that I realized just how important running and swimming were to my mental and physical health. I needed movement. It was my way out of the darkness. It relieved my anxiety. It allowed me to properly fuel my body. Talk about a 180!
There was another COVID gift. I realized just how important WOL was to me in other ways. The coaches gave me accountability and encouragement. And I made friends too. Amazing friends! Relationships of any kind are almost impossible when you tell yourself stories. So in those first few months of the pandemic, it was like time stood still. I was able to reflect on what I was missing. I saw how important this community of athletes is to me. The friendships I’ve made far outweigh any PR.
Six years later, post-clots, mental breakdown and eating disorder diagnosis, I’ve never been better. Sure, I have my days. We all do. Now, I sit with my feelings, try to understand them, and then move on. Sometimes I work them out on the track or in the pool. Sometimes I groan with the ladies at Starbucks post-workout. The one thing that remains consistent is when I leave practice, my cup is always full.
I couldn’t have imagined me being a member of WOL. But here I am, one of its ardent supporters. My original assignment was to write about why I joined WOL. But honestly, it’s more about why I stay. It has truly been a journey. And one that is nowhere near over.
Dec 23, 2021 | Uncategorized
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Runners, Multisport Athletes, Supporters, and Endurance Enthusiasts
What a year it has been. It started out tough, with more postponements of events and altered training schedules. We had to stay strong both mentally and physically! In the second half of the year, large running events returned, the Olympics came back, world records were broken, and people continued to break through their limits.
While we athletes love to stick with an unaltered schedule, facing the challenges of our lives when the world around us changes adds to our journey.
For us, we woke up every morning and went to work. When we see our name every day WITHOUT LIMITS, we were reminded that we can face the challenges ahead of us and overcome whatever life may throw at us, TOGETHER!
2022 will be a whole new journey. I don’t like to say “beginning” because we can start today, but regardless, January 1st is a fresh start to a new year. It is a way to look back and reflect on the past and look forward and say how can I be better.
The next two weeks are a great time to spend with friends and family and rest your mind a little, but keep training your body.
One thing we learned over the last 18 months, we need to be HEALTHY! Being fit and working our bodies is important to boosting our immune system.
Below we highlighted our year and also added what we have in store for 2022. Thank you for following us, and being part of our journey. Merry Christmas, Happy New Year and Happy Holidays.
We hope to see you at one of our next races or practices. Enjoy the rest of 2021 and SET GOALS NOT LIMITS for 2022! See you out there.
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RECAP OF 2021
There are so many stories and things to say about 2021. Below is a very brief recap of what we are all about. However, to get the full experience, you can get involved in Without Limits many ways! Coaching, events, nutrition, or follow us on social media! Tell us your story. Our athletes and the performances that happen at our events help tell the story. We hope you have a great 2022.
We kicked off 2021 helping athletes reschedule their racing calendars because of postponed races. It was a challenge we had to overcome since many races got moved to the spring or to the fall of 2021. Keeping athletes engaged and healthy was the number one priority.
Our events were a huge success in 2021:
Without Limits produced the Southern Tour Ultra and the Novant Health Wilmington Marathon one week apart at the beginning of April. These races were postponed from January and February and our team was focused and worked very very hard to pull off two successful races just 6 days apart. The Marathon contributed over 2 million in economic impact and raised nearly $40,000 for local groups and non-profits including Health Possible.
We teamed up with Set Up Events on the White Lake Half Pro-Am, and with the help of Coach and Pro Triathlete Aaron Kolk, we were able to provide a prize purse for Pro-Triathletes all over the USA to come race in White Lake. We are growing that race in 2022 and hope to see you there!
This fall our races had record numbers starting with the Copperhead 20K and 20K Beer Relay with over 700 athletes and 140 teams and over $3000 going to area non-profits with Plastic Ocean Project coming on board as a benefactor!
We then moved into the YMCA Wrightsville Beach Triathlon which had over 1100 triathletes and raised over $20,000 for the YMCA of Southeastern NC.
Swim the Loop sold out and raised money for the NC Coastal Federation. Our team stepped up to Volunteer at this year’s IRONMAN 70.3 NC.
We then shifted to the Parkway Subaru Battleship Half Marathon which was just shy of 2000 athletes and raised nearly $8000 for local groups including the living with water fund for the Battleship.
We finished up in 2021 with the Shakori 40 and brewed our first Beer for a race, the Shakori 40 Hazy IPA. This was a huge hit and a ton of fun.
The Wilmington Team has been steady all year, holding each other accountable to attend practices and racing to new personal bests. A crew got to live their dreams at this fall’s Boston Marathon. We love the fact that 55-60 people wake up every Tuesday and Thursday to Run. 20-30 people spend their afternoon running with us and a consistent 20-30 wake up to swim with us each week no matter what the weather is! That is accountability! If you want to surround yourself with people who care and who want to improve, come join us at practice!
 
Our Charleston Team has grown and hired two new coaches. Welcome Meredith Nelson and Jennifer Bennett. Congrats to the Charleston team for all of their 2021 success. Coach Chris Bailey and crew continue to plan their 2022 year and are ready to help anyone in the Charleston area improve! Visit Charleston
The Greenville Team is youth and Ultra focused. Coach Hammersmith added Jay Baker to his list of coaching staff and has put a lot of focus on the Upstate Ultra race series that includes over 50 events in upstate South Carolina. Greenville has a successful Without Limits Youth Team and continues to help athletes reach their goals in the long distance races! Coach and Athlete Victoria Hammersmith is also leading the pack with her amazing race finishes. Visit Greenville
Coach Trey is meeting athletes very early in the morning in Columbia! Talk about dedication. Coach Trey is developing Without Limits Youth athletes in Columbia and continues to work with individual athletes to help them reach goals. Visit Columbia
Welcome Coach Josh Estep to the coaching team. He has put his love for running into the Triangle Youth community and the Without Limits Triangle Team has taken off! If you are in the triangle, contact Coach Josh Estep. Visit Without Limits Triangle
Cross Country Camp – Coach Colin Hackman and Michelle Hackman have kept the Without Limits Cross Country camp alive during the pandemic. They worked hard to follow all protocols and have helped kids live the dream of training in the Mountains of NC. The Without Limits XC Camp is helping some of the top runners in North and South Carolina get better but also have fun and enjoy running. Look for details on the 2022 Without Limits XC Camp.
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2022 TEAM
We are kicking it back old school style for our 2022 team shirts! All athletes who want to be a part of Without Limits Team by attending practices, youth programs, or virtual online coaching programs will receive a 2022 team shirt! We hope you will consider being part of the team in 2022 if you are looking to improve, be held accountable or simply enjoy endurance training. We can help adult or youth athletes with structured programming during any time of the year. Our goal is help you reach that PEAK toward your race goals or fitness goals or just to stay accountable with solid strucutre and programming that makes sense for you.
If you are in – contact us by clicking the button below
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2022 WITHOUT LIMITS EVENT SCHEDULE
– Last Man Standing – Backyard Ultra Approved
– 50 mile
– 50K
– 50 mile age graded team relay
– 26.2 Marathon
– 13.1 Half Marathon
– 26.2 Relay
– Downtown 5K
– Free 1 mile Run 14 and under
– Short Course
– Long Course
– Short Course SOLO
– 1.2 mile swim, 56 mile bike, 13.1 mile run
– Lees McRae College – Banner Elk
– 20K Individual
– 20K Beer Relay
– Beer Mile
– 1200 Swim, 11 mile bike, 5K run
– 1.3 mile point to point swim
– 3.5 mile Loop Swim
– 13.1 Half Marathon
– 10K
– 5K
– 40 mile individual
– 40K Individual
– 40 mile Team Relay – Age Graded
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PODCAST CHANNEL
We hope you have enjoyed our podcast channel. We love talking about how life and endurance sports are intertwined and how you can improve! We will continue to offer our podcasts and we appreciate if you follow us on any of your podcast streaming networks!
Latest Episodes
– Episode 20: Ice Baths, Breathing and Intermittent Fasting. What I have learned and explored
– Episode 21 – Breathing – Wim Hof for Endurance athletes and more techniques for meditation and performance.
– Episode 22 – What it means to be a VIP Runner? Why go VIP at your next race.
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