Big dreams? Better start planning.

Got a plan for this year? If you don’t, you need one.

If you vowed to be better this year, you need to start planning. You need goals to move you along. You need a carrot to get you out of bed and ride on a morning when it’s 25 degrees out. You need incentive to lace up your Asics and do your weekly track workout when your body is saying it would rather stay on the couch and watch the second half.

If you’re a road cylclist, for instance, you need an event to spur you on. The MS 150 in September, perhaps. Maybe Cycle North Carolina in October. Or perhaps one of the numerous centuries and half centuries that will test your endurance. (If you really want to test yourself, shoot for a mountain century; the Roan Moan in July is a good place to start.)

And mountain biking certainly isn’t without its share of interesting races. From the local TORC cross-country series, to 24-hour races such as Memorial Day weekend's Burn 24-Hour Challenge, to quirky races such as Pisgah Mountain Adventure Bike Race that marry distance riding with thinking.

Are you a runner? Maybe you need those weekly 5Ks to string you along. Perhaps you’re in to distance running — or would like to be. I know of at least one, no, two, training programs ideal for folks interested in running their first marathon. Maybe you prefer trail running. Now’s the time to start upping the miles for April 1’s Mountains-to-Sea Trail 12M and 50K Challenge, among others.

Into the new breed of adventure 5K? There are more and more of ‘em out there.

Triathlete? You have to plan ahead because triathlons are so popular they fill up in an instant. Still, you may be able to find a good tri, sprint to ironman, with openings left.

If you’re into team sports, check with your local parks & rec to see what options they have coming up.

And if you’re like me and live for a good backcountry adventure, well, I had a little planning session myself the other day and came up with five must-do trips for this year: the Snowbird Mountains of western North Carolina, a section of the Great Smoky Mountains I’ve yet to explore, the little-known west flank of the Black Mountains, the Black Mountain Crest Trail — much of it above 6,000 feet — in winter, and the 73-mile stretch of the Appalachian Trail between US 19E and Damascus, Va. You can read more about those adventures here.

Stop reading. Start planning.

• Has the highest share of bicycle commuters (6 percent to 8 percent) of any major metro area in the country.
• Is the only large city to earn The League of American Bicyclists’ platinum status as a bicycle-friendly city.
• Has 324 miles of bikeways, which are broken into four types: 1.Traditional on-street bike lanes(202 miles); 2. Neighborhood greenways/bike boulevards, or residential streets where safe, comfortable cycling is the top priority (46 miles); 3. Off-street, multi-use, car-free, paved lanes that typically located in public parks and along former rail corridors (76 miles); and, 4. Cycle tracks, painted buffer zone and parked cars separates cyclists from motorized traffic (less than one mile, with more under construction.)

It’s a scenario that a growing contingent of Triangle residents would love to see happen here, and a large contingent of that contingent turned out Thursday at appearances in Durham and Raleigh to hear Blumenauer describe Portland’s transittopia — and how the city got there. The “how it got there” part was surprisingly straightforward — and encouraging.

“Fifty years ago, Portland was a typical medium-size American city — in a gorgeous setting,” he said. “We were in violation of air quality standards one day out of three. The downtown-think was to tear down historic buildings for parking lots.” The city, he added, was caught up in the Robert Moses-inspired urban renewal trend of the late 1960s that resulted in hardship for many urban centers. (See Durham’s Hayti community.)

But then, said Blumenauer, something happened. While the mayor, the council and business leaders were pushing expansion of a major highway downtown, the people said no — and won. That highway became Pioneer Courthouse Square, a 37-acre park that’s a popular downtown gathering spot. The trend continued (and caught on statewide), downtown prospered and alternate forms of transportation took hold (the city now has 79 bus lines and 14.7 miles of commuter rail line).

“In terms of mass transit,” said Blumenauer, “we’re 7th nationwide in per capita ridership although we’re number 24 in size. Portlanders drive 20 percent less than the average American.

“There’s a rumor that Portland declared war on the car, that it’s all socialist engineering,” Blumenauer added. “We didn’t declare war on the car. But we didn’t surrender to it.”

Because 40 years ago the people of Portland decided not to surrender to their elected officials.

The Croatan's wet nature requires lots of pricey bridging and boardwalk, such as this stretch on the Weetock Trail.

Options for the MST

View Mountains-to-Sea Trail / coastal options in a larger map

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The start of last year's RRRCPBMC.

A glorious experience in a Dismal place, riding with the polar bears, avoiding getting lost (but what to do if you do). Just another diverse weekend of outdoor adventure in North Carolina.

Coast

“Remember that resolution you made to get outside and exercise more this year?,” asks Dismal Swamp State Park. (Hey, if companies are people and are entitled to a voice, certainly a great natural area is as well.) “There's no time like the present to start!” And this chatty park would like you to start with its Resolution Hike this Saturday. Meet at the Visitor Center at 10 a.m., then explore what POTUS No. 1 and avid surveyor George Washington called “a glorious paradise.” The Great Dismal has a fascinating natural and human history (check out Bland Simpson’s highly entertaining “The Great Dismal: A Carolinian’s Swamp Memoir”) that can’t be captured in two miles, but it’s a start.

Dismal Swamp Canal.

Logistics: Again, meet at the Visitor Center at 10 a.m., it’s free and there’s no RSVP required. For more info, call the park at 252.771.6593 or visit its Web site (where you can also find driving directions).

Saturday forecast: Clear and cold with a daytime high of 43.

Piedmont

Cyclists looking to have a Big Year generally can’t wait to get that first metric century under their insulated kits. It seems like such a good idea when you sign up — then the temperature turns out to be in the 30s, it’s windy and it snows. That’s what happened at last year’s Polar Bear Metric Century sponsored by the Rock River Road Club in Davidson. Fortunately, this years RRRCPBMC promises to be warmer, dryer and less windy (see forecast below). The ride departs Davidson and takes country roads north and east. If you're content with just getting a half metric in, there’s a 50K version as well. The ride benefits the Ada Jenkins Center in Davidson.

Logistics: $25 race day to ride, race day registration begins at 8:30 a.m. Rest stops and SAG support. Learn more at the club’s Web site.

Saturday forecast: Sunny with highs in the mid-40s and winds 5-10 mph.

Mountains

I got woefully ... misplaced on this "trail" to London Bald a year ago.

Here’s a scary feeling (or so, ahem, I’ve been told): You’re hiking in the woods, you get sidetracked onto a faux trail and suddenly — you’re lost. What now? You’ll know if you attend this Sunday’s Wilderness Survival program at Lake James State Park near Nebo. “Park Ranger Clay Veasey ... will discuss survival kits, finding shelter, fire-building and much more,” says this also-talkative park.

Logistics: Meets from 10-11 a.m. Sunday at the park’s Catawba River Area Office. It’s free, no RSVP required. More info on the park and program by calling 828.584.7728 or visiting the park’s Web site.

Saturday forecast: True, the program is inside. But afterwards you’ll want to practice your newfound skills with a hike. Thus: A high of 45 is predicted under partly cloudy skies.

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Those are GGNC’s thoughts for an active weekend. Find out other ways you can get out this weekend by browsing our super calendar, a collection of events calendars from throughout the state, below.

Coast

CapeFearCoast.com
Comprehensive calendar for the Cape Fear/Wilmington/southern N.C. coast searchable by date and event name.

Coastal Guide
Comprehensive calendar including nature programs from a variety of costal conservation and research agencies that offer nature programs. Covers the entire coast.

Crystal Cost Tourism Authority
Comprehensive calendar focusing on the Crystal Coast. Good source for programs offered by N.C. Coastal Federation, Cape Lookout National Park, N.C. National Estuarine Research Reserve and other costal conservation and research agencies that offer nature programs.

NCCoast.com
Comprehensive calendar including programs for the Outer Banks and Crystal Coast.

North Carolina Coast Host
Comprehensive calendar for the entire coast that lets you search for events by day, by region, by county, by city or by event (based on key word).

This Week Magazine
Primary focus is the Crystal Coast (North Carolina’s coastal midsection).

Mountains

Asheville Citizen-Times
From the main page, click on “Outdoors,” then WNC Outdoors calendar.

Blue Ridge Outdoors
Searchable calendar lets you extend your reach to events throughout the mid-Atlantic and Southeast (or you can just limit it to North Carolina). Also lets you search a boatload of categories, ranging from Hiking, Mountain Biking and Climbing to Trail Running, Triathlon and Road Walking.

The Mountain Times
From the main page, click on “Calendars,” then Main Events.

Todd’s Calendar

Piedmont

Charlotte

Charlotte Observer events calendar
Comprehensive calendar searchable by category, including Nature, Recreation, Recreation & Wellness, Running

Charlotte Parent
Comprehensive calendar concentrating on things the family can do together.

Triad

GoTriad.com
Comprehensive calendar includes a Sports & Recreation category.

Piedmont Parent
Comprehensive calendar concentrating on things the family can do together.

Triangle

Triangle.com
Comprehensive calendar searchable by category, including: Birding, Boating, Cycling, Nature, Rec & Wellness, Recreation, Running, Swimming, Tennis, Yoga.

Carolina Parent
Comprehensive calendar concentrating on things the family can do together.

Statewide

Office of Environmental Education
One calendar for the numerous Environmental Education Centers statewide.

North Carolina State Parks
Lets you search for programs at the state’s parks, recreation areas and natural areas by location, by month, by topic. To reach the calendar from the home page, click on “Education,” then “Fun & Free Programs at Parks.”

National Forests in North Carolina
From the home page, click on Carolina Connections for news updates on the state’s four national forests as well as hints on recreational opportunities and a detailed rundown of recreation areas and the amenities at each.

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"Gosh, according to my journal it's been three weeks since I've done a decent fartlek workout. Better hop to it."

I was thinking I’d just had a bad day on the wall. Then I opened my climbing journal to record my workout and discovered that my last workout, a week earlier, had been “a bad day.” Likewise, the workout before that, during the week between Christmas and New Year’s, had been “somewhat aimless.” Aimless and anti-productive, I discovered upon further review: Had it really been nearly two months since I’d done a 5.9 climb? My journal said it had.

Thanks to my journal, I was able to fully appreciate just how much of a wimp I’d become.

In today’s The News & Observer and Charlotte Observer I have a story on how to get started exercising (an expanded version of that piece will run here tomorrow, with links). I cover a lot of ground — from the importance of mixing up your workouts to working out with a buddy — but one thing I neglected to mention was the importance of keeping a workout journal.

“A journal will give you a great base/foundation for the goals you want to strive for on your fitness quest,” according to Elite Conditioning of Vista, Calif. “Writing down what exercises you’re going to do for the day or week will give you a solid game plan to follow. You can always adjust your workout journal when you see fit, but just having something written down will help you greatly.”
Adds Nick SantaBarbara of The Training Standard, “One of the most important, if not the most important, reason for a journal is the knowledge of whether or not you are over training or under training.”

A workout journal goes one better than a log. Typically, a log is a concise statistical account of your workout: how far you ran, how much weight you lifted, how many reps you did. For instance, on Sunday I ran at Umstead State Park; my log entry for the workout might read: “Umstead B&B, 7.1m, 1:00:53, 8:28.” Translated: I ran at Umstead State Park on the bike & bridle trail, I ran 7.1 miles in 1 hour and 53 seconds for a per-mile pace of 8:28. My journal entry would likely include the same information, but it would also include observations about the run, such as, “Took nearly a half mile to fall into pace,” “Got a sidestitch 30 minutes in but straightened posture and worked through it,” and “8:28!? What a cow!” That additional information reminds me that I’m not a fast starter, that I’m prone to pesky sidestitches but know how to work through them, and that I’m lousy with analogies because a motivated cow can move pretty darn fast.

Statistics in themselves are helpful. They help mark progress (or not) and they remind me of what I still need to do, especially if I’m training for a specific event. For instance, if I’m seven weeks in to a 12-week training program for a half marathon, the above entry might remind me that I need to up my next long distance day by at least a mile, preferably two. And if I’m aiming to run the aforementioned half marathon in an hour and forty-five minutes or less, the pace might tell me I need to up my track workouts to bring that pace closer to 8 minutes. All good information.

But it’s the observations that, for me, make the difference. Reviewing my climbing journal, I see not just that the difficulty of the routes I’ve been climbing has plateaued (basic log information), I pick up on a recent negative vibe. In the fall, I was bubbly over doing the seemingly impossible and upping my game week after week. Lately, the tone of my journal is that of a a listless slacker who gets spooked easily, worries more about falling and has, increasingly, been climbing alone. My journal leads me to two conclusions:

Make more of an effort to climb with my Meetup group. The comradery encourages a friendly, supportive competition that makes me push myself. Also, if I fall my belay partner will catch me a lot faster than the autobelay, which has an alarming delay before it seems to realize, “Oh, dude is falling. Better catch him.” The autobelay is also reluctant to praise a good effort.

I need to take a class. And it just so happens my neighborhood gym, the Triangle Rock Club, offers a class called “Fight Gravity” that’s “Recommended for the 5.8-5.9 climber who is stuck at a plateau ... .”

My journal hasn’t magically solved my problem, but it’s helped show me what I need to do to make going to the gym fun again. Thanks, journal.

Google around and you can find workout-specific journals with space to let you record stats and an area for workout reflections. They tend to be a little pricey. You can also buy a blank journal and create your own format, or you can do an online journal (yes, there are apps for that). It’s a matter of what works best for you.

Workout. Then write.

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Looking rather relaxed for someone who has just over four months to achieve eight of 10 goals.

While most of you are staring down Day 3 of your 2012 New Year’s resolutions, I find myself with less than five months to go on my annual birthday resolutions. Make that “first” annual birthday resolutions: When I turned 55 last May 11 I got to Googling and discovered that 55 is a somewhat pivital year for a male. Among other things, our muscles and organs begin to atrophy; we shrink, on average, 0.4 inches a year; we dehydrate more easily; our joints stiffen ... . Suffice it to say that on May 11 of last year I didn’t feel I could wait seven months to set some goals, so I set 10 immediately.  All with a theme of 55.

Here’s a status report:

1. Run 11 5Ks (11 x 5 = 55). So far, I’ve run three, all last summer. The good news is that 5Ks are a dime a dozen — or more accurately, at least one a weekend, so the opportunities are there. Plus, I’ve ramped up my running of late (prompted by a more immediate and daunting goal, the Uwharrie Mountain Run on Feb. 4) and feel ready to get back into a 5K rythym. I should fess up, though, that on New Year’s Day I blew off a prime 5K opportunity: the Run in the New Year Run, which was, literally, three blocks from my house. But it started at midnight and my wife laid odds, based on my New Year's Eve track record, that I wouldn’t make it past 10 (I didn’t). Still, I’m optimistic
2. Climb “The Mummy” at Linville Gorge, a 5.5-rated rock climb. This remains unchecked as well, though again, hope springs eternal. I’ve hooked up with the Triangle Rock Club’s Climbing Meetup, been climbing with them at the TRC and know that when it gets warmer, the group’s leadership (comprised of climbing instructors for the Boy Scouts) will be leadings us outdoors. Asterisk: The leadership being leaders and deciding things like where to go, I may have to substitute another climb of equal or greater difficulty.
3. Do a 55-mile backpacking trip. Bit of a conundrum here. Two weeks ago, Chris David and I did a 50-mile backpack trip on the North Carolina Bartram Trail and the Appalachian Trail. Chris, who’s been backpacking since the 1960s, said it was the hardest trip he’s done. Hence, the conundrum: Does the level of difficulty compensate for coming up five miles short? I’m inclined to say yes, especially if I can’t pull off a planned 60-mile backpack trip on the Mountains-to-Sea Trail along Falls Lake.
4. Do a 55-mile canoe trip. Again, unchecked but confidence reigns. I’m in the midst of writing a book on adventure sports in the Carolinas, with paddling as a primary focus. The trip may take place in a kayak rather than a canoe, but the fun factor alone should assure that this happens.
5. Do 55 continuous push-ups. As I wrote last May: “I’ve been especially slack over the years on strength training; with my muscles atrophying staying strong becomes even more important.” Turns out, I've discovered, the “atrophying muscles” claim isn’t speculation. I’ve been doing pushups regularly, three to five times a week, in sets of three or four. On the last set, I do as many as I can pump out. In October, I got up to 38 on that last set and plateaued. I’ve recommitted on this one and hope to cross it from the list by the end of February.
6. 55: Total of my waist size (30) and BMI (25). Now, three days after the Thanksgiving-Christmas-New Year’s bacchanal, is not the time to be taking measure of one's waist and BMI. Again, check back the end of February.
7. Resting heart rate of 55. Just measured it: 48. (Confession: It was already 54 when I set the goal.)
8. 55-mile mountain bike race. That book I mentioned that I’m writing? Mountain biking is another focus area. I’m looking to accomplish this goal at the Pisgah Mountain Bike Adventure Race in May. The race takes place in the Davidson River area near Brevard and ranges from 45 to 70 miles depending upon your orientation skills. That should assure I get in at least 55 miles.
9. 55 miles on my mountain bike on my birthday. This didn’t happen, I noted at the time, because I had to pick up the kids from school. So when I do it between now and this coming May 11, I’ll add an asterisk. Oh, and at least half of the total — 28 miles — needs to be on singletrack.
10. Umstead 100 endurance run. First timers such as myself are restricted to just ("just"?) 50 miles in the Umstead 100 endurance run, which is March 31. Alas, I missed the registration deadline and the race is full. In search of an alternative. Suggestions welcome.

Let's see, according to the 55 for 55 Goals Tote Board that makes me two for 10 with just over four months to go. Wish me luck with my goals, and best of luck with yours in 2012!

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“Did you get lunch?” one dental hygienest asked the other.

“No,” answered the second. “I bought a dress that’s a size too small and, well ... .” She went on to explain that she’d bought if for an event on Friday — the day after Thanksgiving.

“ ‘at’s a-mer-a-ble,” I said sounding like Foster Brooks but sincere in my appreciation of her optimism.  “A dresh a shize too shmall before ‘hankshgiving. ”

Health and fitness writer guy kicked in and I suggested that first thing Thursday morning she should run 10 miles because, curiously, exercise can act as an appetite suppressant.

She looked at me skeptically, not so much about the appetite suppressant but about the running 10 miles part.

“Or at leash go for a long walkh,” I offered.

For years now, I’ve either gone for a long run or a long ride Thanksgiving morning. This spurt of endurance exercise usually moderates my T-day intake, and when it doesn't, it at least assuages my guilt over the remainder of the day. The trick can be convincing yourself, on a holiday, to rise early for a solitary workout. This trick can be accomplished with some help, from the assortment of organized rides and runs offered.

In running circles, Thanksgiving is especially well-known for the trots — the Turkey Trots, of which the website Running.net lists 11 this Thanksgiving in North Carolina. They are:

• Asheville: Earth Fare Turkey Trot 5K, 9 a.m.
• Boiling Springs: Ruby C. Hunt YMCA Turkey Trot, 5K Run, 5K Walk, children’s fun run.
• Carrboro: Double B Gallop and Gorge 8K.
• Cary: Inside-Out Sports Thanksgiving Day Turkey Trot 8K, One Mile, Kid's 100-yard Dash, 5K, 9 a.m., (One Mile race is at 8:30 a.m.).
• Charlotte: Charlotte SouthPark Turkey Trot 8K, 1 Mile FR 8:30 a.m.; 8K Run & Baby Jogger 8K 9 a.m.; 5K Walk 9:15 a.m.; Tot Trot 10 a.m.
• Cornelius: Lake Norman Turkey Trot, 10K, 5K, 7:30 a.m.
• Duck: Advice 5K Turkey Trot, 9 a.m.
• Mooresville: Mooresville Christian Mission Turkey Trot 5K, 9 a.m.
• New Bern: Twin Rivers YMCA & Taberna Country Club Turkey Trot 5K run/walk/dog jog, 8 a.m.
• Raleigh: Ridgewood Turkey Trot, 8K & 1 Mile, 8 a.m.
• Winston-Salem: Turkey Strut 5K, 1 Mile fun run/walk, 9 a.m.

Find out more about those runs here.

There aren’t as many organized bike rides, but I did find two, both in the Triangle. (Precipitation cancels both rides.)

• Earn-Your-Turkey Ride, 45 miles, 17-18 mph pace, 9 a.m. Start and finish at Apex Community Center.
• Gyros Cycling Club Thanksgiving Day Ride, 35 miles, “easy pace,” 9 a.m. More info here.

Alas, I won’t be running or riding this Thanksgiving, largely because I now have a new appetite suppressant.

I can’t chew.

Last year's Tour de Toys.

Benefit events — runs, rides, walks, hikes, whatever involves movement to raise money — are a dime a dozen. Provided, that is, you’re in pretty good shape. Witness the plethora of 5Ks on the market for runners, the MS 150, or the Ultimate Hike, which I recently was involved with. For the latter, a 12-week training program was required — or very highly recommended — to help participants complete the goal of a 28.3-mile mountain hike in one day.

Not everyone has the time nor the inclination to train for a benefit event. Still, many folks like the idea of being active to help a good cause. Which is why I’m drawn to Dec. 10’s Tour de Toys in Raleigh. You have the option of doing a 12-mile bike ride on neighborhood streets in Raleigh or, if that’s too much, there’s a 6-mile option — basically the equivalent of a ride in the neighborhood with the kids. Entry fee: a new toy, valued at $15 or more, that will go to The Women’s Center of Wake County.

The ride is the unlikely brainchild of Camye Womble. “Unlikely” only because in her non-fundraising life Camye is incapable of riding just 12 miles. Camye’s thing is endurance mountain bike racing. When I asked recently whether she was doing 6 BC, a 6-hour mountain bike race in Chapel Hill, she said prefers longer events. Longer, as in the Off-Road Assault on Mount Mitchell, a 63-mile ride that climbs a total 11,000 feet, or the old 24 Hours of Snowshoe, which involved riding an 8-mile loop that gained 1,500 feet, over and over for 24 straight hours.

“I wanted it to be an ALL-inclusive ride that pretty much anybody can do,” says Camye, “older folks to parents and the kids, as well as those not in shape looking to get out and support a good cause, with the emphasis being on giving a gift to kids that probably wouldn't get one.”

Adding to ride’s festive, laid-back nature: Ride HQ is Natty Greene’s, nattygreenes.com a local establishment where participants will be able to slake their thirst after riding (each adults rider gets two beers, with “kid-friendly beverages for the little ones”). Plus, there’s a raffle afterward with $1,500 in donated prizes.

Tour de Toys is in just its second year and as such is still an intimate gathering: Camye expects around 100 riders this year. Camye hopes to grow the ride into something bigger, though, with live music, BMX bike demonstrations and other post-ride entertainment.

The 12-mile ride starts at 10 a.m., the 6-miler at 10:30. Both rides will have a ride leader and a sweep, so no rider should get misplaced on the not-really-mean-quite-friendly-really streets of Raleigh. And, again, it’s Dec. 10 — you still have plenty of time not to train.

To register, go here.

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Got a benefit ride/race/walk/anything-requiring-some-degree-of-activity that doesn’t require training — at all? Let us know about it and we’ll do our best to let others know as well.

Mountain bikers, lights ablaze, head down a local trail.

We were on a post-sundown training hike for the Ultimate Hike last month when a beam  of bright light began gaining on us from behind. I turned and saw two headlights bearing down on us, still maybe 75 yards down the road.

“I’ll do the talking,” I said, since I was the hike leader and since I may have forgotten to mention to my fellow hikers that, technically, we were trespassing. We were hiking on a gravel road in a local forest where — again, “technically” — the gates close at sunset. I quickly relied this information to my hikers — then we waited a surprisingly long time for the two beams of light to reach us. When they did, they split, passed us on either side, and continued on their technically illegal way. It wasn’t a park ranger on patrol in a pickup; it was a pair of mountain bikers.

“Wow!” said one impressed hikers. “Those lights are really bright.”

“I can’t imagine riding a mountain bike at night,” added another. “That’s gotta be dangerous.”

“Actually,” I said, about to deliver a speech I’ve issued many times over the years, “It’s just the opposite.” I went on to explain that mountain biking at night is, in many respects, more safe than riding during the day because your world is restricted to this 20-foot-or-so world ahead illuminated by your headlamp. Unable to let your eyes wander off into the woods, or farther down the trail, you’re forced to focus on what’s immediately in front of you. That’s pretty much true of most outdoor activities done at night: they generally are more safe.

I’ve written a good deal over the years about getting out and exploring at night. And since I’d rather get out at night and do something than rewrite what I’ve written about before, I’ll just direct you to those previous articles. Enjoy.

Mountain biking

Since we’re already on the topic of mountain biking, let’s start there. An elaboration on why riding a bike through the forest at night is safe and scenes from a 24-hour race that runs through the night.

• Coping with Standard Time: Mountain Biking at Night
• Beer for Butter, Unprotected Support and Other Insights from the Burn 24

Hiking

One of my favorite times to take a long hike? In the dark of night. A 3- to 4-hour walk in the woods after the sun goes down can be aerobically aurally stimulating. Some tips on making a safe night of it.

• Enjoy the Night with a Hike
• Night Hiking: Beating the Standard Time Blues

Neighborhood walk

Spooked by the idea of hiking in the dark with ... who-knows-what that might be out there with you? Join the masses who bundle up and walk their neighborhoods in the dark.

• Night Moves: A Safe Walk in a Dangerous Place

Climbing

Of course, you can’t stay out every night. Which is why I find myself spending considerably more time at the climbing gym during the winter than at other times of the year.

• Climbing: Before You Go Up, You Gotta Learn to Come Down

Need more incentive?

Another reason not to taper off when the weather turns cold? It’s bad for your hrealth.  According to the Human Performance Laboratory at Appalachian State’s North Carolina Research Campus people who don’t exercise in the winder are more likely to catch cold.

• Run from that Cold

In searching my archive of the past three years I notice one glaring omission: Nary a mention of paddling at night. I’ve mentioned guided paddles that occur at night, but nothing reflecting the experience personally. I’ve paddled at night: I still have vivid memories of being part of a flotilla that paddled to a remote part of Falls Lake one cold November night to watch a meteor shower. But that was years ago, and I can’t find a report on the event. And if that was the last time I’ve had a paddle in my hands in the dark (it was in the mid-1990s), that’s too long a time to go between night paddles.

I'll remedy that situation pronto.

Forest Ridge Park, Raleigh

Lance was noodling around on the site, discovered an old post about Forest Ridge Park-to-be in North Raleigh and wondered “if there is any news there. It looks to me like things are moving toward construction starting next spring ... .”

Things are, in fact, finally moving along with the 586-acre park along Falls Lake, hugging the shore between NC 98 and the Falls Lake dam. The park was announced by the City of Raleigh in 2003, the master plan unveiled in 2006 and since then ... nothing. Or at least nothing outside the bureaucratic realm that can swamp a project for, well, five years. But last week, a significant hurdle was cleared when the Army Corps of Engineers, which owns the land, signed off on the Forest Ridge Environmental Assessment.

That’s a big deal, says David Berra, a landscape architect with Raleigh Parks & Rec. who is riding herd on the project. “In their professional opinion, it meets their standards,” Berra said Wednesday.

Which isn’t to say Raleigh can go ahead and start carving out a park. Not just yet.

“Now they have to send it out to a long list of public agencies, federal, state, local ... ,” Berra said. Roughly 100 agencies, Berra estimated. Those agencies have 30 days to get back to the Army Corps with comments. Berra said it shouldn’t be more than 60 days before any concerns arising from that review, if there are any, are addressed.

Then can Raleigh fire up the bulldozers?

Almost. Berra said the city will still need to tinker a little with its plans for the park. They also need to drill test wells for a potable water source, sign the lease for the property, maybe do one or two other little things before the project can go out to bid. Interested contractors will then have 30 days to bid on the project, then a contractor will be chosen. If all goes well, Berra said construction could begin next summer.

“We estimate construction should take about 14 months,” said Berra, meaning the park could open as soon as late summer 2013.

That’s for Phase I of the project, which includes a nature center, parking, two playgrounds, two restrooms, drinking water, utilities, trails, an overlook, and a high ropes course with a zipline. (The park has an adventure theme, with additional plans for a climbing wall, group camping, non-motorized boating, horseback riding and rowing/sculling, among other activities.)

Those trails in Phase 1 are of particular interest. There’s 22 miles in all, most of which will be natural surface, some of which will be open for mountain biking. Raleigh recently received a $75,000 grant from the state for trail development in the park. Optimistically, the local mountain bike community stands to add one of its biggest mountain biking destinations in less than two years.

For a look at the Forest Ridge master plan, go here.

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Pedestrian bridge over the Neuse River near Clayton.

Neuse River Greenway, Johnston County/Clayton

Troy writes: “Was wondering if you had any updates on the bridge that crosses over the Neuse River on the Clayton Greenway and when it might be scheduled for completion?”

Troy is referring to a greenway project under construction along the Neuse River in Johnston County. Overall, the trail will run roughly 5 miles, from Clayton upstream to the the Wake County line, where it will meet with Raleigh’s 28-mile Neuse River Trail, the first 6.5 miles of which recently opened.

The bridge itself is in place, Troy (see photo). The wooden structures leading up to it on both sides are in mid-construction. And the rest of the project

Sam's Branch Greenway in Clayton, which connects with the Neuse greenway in Johnston County.

could be completed as soon as year’s end, according to Corey McLamb, an engineer with the N.C. Department of Transportation, which is overseeing the greenway.

At present, the greenway is completed downstream from the bridge to where it meets with Clayton’s 1.2-mile Sam’s Branch Greenway, which originates at North O’Neil Street (and will eventually run to Clayton’s Legend Park). Total distance to the bridge is about 1.8 miles. The greenway is also paved north of Covered Bridge Road to the Riverwood subdivision. McLamb says the trail ties in there with existing trail in the subdivision, then will continue upstream to the Wake County line. There, it will connect with the 28-mile Neuse River Trail, which will run from Falls dam south to the Johnston County line. That greenway is expected to be completed by the end of 2012.

The stars will have to align for the Johnston County greenway to be done by the end of this year, says McLamb. “If everything goes well, if we have no issues with the weather, it could be done,” he says. Otherwise, it could be early spring before the trail opens.

“In winter, we typically have wetter, shorter workdays,” says McLamb. “The cold weather also affects our ability to lay asphalt. The ground surface temperature, the atmospheric temperature, it can all make a difference.”

* * *

Bikers have various options off Old Reedy Creek Road at Lake Crabtree.

Lake Crabtree/Umstead/Black Creek trailhead parking

Finally, Erik wrote wondering if I could tell him where he’d first seen something about “construction bids” for a long-talked about parking lot on Old Reedy Creek Road at Lake Crabtree. Before I could respond, he found it. But I was curious, so I check it out, then made an inquiry.

The lot in question would serve trailheads for Lake Crabtree, Cary’s Black Creek Greenway, Umstead State Park and assorted under-the-radar trails in the area. The area is especially popular with runners and mountain bikers: Early weekday mornings it’s not unusual to see 20 or more cars parked along the road; Saturday mornings that number can exceed 50. While a parking lot would be welcome, there’s also concern that with it roadside parking might be banned.

That concern arises from what happened on the other side of Umstead State Park three years ago when the N.C. Department of Transportation suddenly paved a short gravel stretch of Graylyn Road, which at the time was a popular neighborhood entrance to Umstead. Paving was quickly followed by no parking signs, which effectively closed the entrance. DOT has been making noise about paving Old Reedy Creek Road as well, heightening fears that they would also ban roadside parking there — a ban they might feel more justified decreeing with a formal parking lot at the trailheads.

How big will the lot be? Where will it be located? And could it prompt DOT to act on roadside parking along Old Reedy Creek? Those questions will have to wait, says Paul Kuhn with the Town of Cary, pending results of what is actually a pre-construction assessment.

“The project is a feasibility study to determine the answer to those questions,” says Kuhn. “So at this point we don’t have answers to those questions. Once a consultant is selected their job will be to answer these questions.”

That selection could happen as soon as Nov. 17.

Got a question? I’ll try to find you an answer. Either ask your question below in the comment space or drop me a line at joe@getgoingnc.com.