From the President

Reston Runners was busy this spring with several annual events, and a few new activities. We helped the March of Dimes at their annual walk-a-thon, and helped ourselves to a few extra waffles at our annual Memorial Day potluck. Some folks met an hour before the scheduled runs to train for spring marathons, and others showed up just in time for coffee afterward. We enjoyed the hospitality of fellow runners for special breakfasts and competition with these runners at our annual prediction event. We splashed through the mud in the Difficult Run Difficult Run, and participated in a new time trial at North Point Pavilion. For a special treat, we were joined by 1st American Boston Marathoner Keith Dowling for a 5 mile run from Tall Oaks and later for conversation and education over breakfast. Throughout it all we enjoyed the companionship of fellow Reston Runners for many miles of fun, fitness and friendship.

      Now summer has begun and a new season of activities is in full bloom. We have programs for kids, beginning women runners and seasoned athletes looking for a good work out on the track. We've scheduled long lazy trail runs and our traditional afternoon lakeside potluck. We have the Women's Distance Festival in July and the annual family picnic in August. The schedule also features a new 5-mile course along the Potomac River at Riverbend Park, potluck breakfast at Connie's, and a timed (if you want) 20-mile run along the C&O Canal. The Sunday mileage has begun increasing to help runners prepare for a fall marathon, and through all this, our generous volunteers continue to provide water and Gatorade for all weekend runners and walkers.

      The Women's Training Program is in its second month, training new women runners to "go the distance" at the Women's Distance Festival 5K July 6th. Over 170 women join together each Monday for educational seminars and fitness training under the able guidance of over a dozen Reston Runner volunteer coaches. The Reston Runners Youth in Motion Program (formerly the Children's Developmental Running Program) has begun meeting on Tuesday nights to shape the next generation of runners. Twenty five Reston Runner volunteer coaches guide the nearly two hundred children through exercises, games, and running activities. The runners and coaches earn their pizza picnic celebration in August.

      For our athletes looking to improve their times, the Interval Training Program meets Wednesday nights June through August to prepare runners do their very best in summer and fall races. Coach Cindy takes runners through a series of workouts designed to increase speed and strength. They hardly notice how hard they're working while in the company of 100 friends. The JFK 50 training program capitalizes on the existing marathon training system to prepare runners for the fall ultramarathon extravaganza. Monthly trail help folks prepare for this fall event. In this endeavor, we are reminded that running is not just about tracking distance. Sometimes it's about having no clue how far or where you've been, or how you finished.

      The RR walkers continue to grow in force, offering dozens of courses for the serious or casual walker. This dedicated group also offers companionship for temporarily injured runners, and a welcome occasional break for the over-training runner.

      Mark your calendar for this year's Annual Summer Picnic, scheduled for Saturday, August 10, and bring the whole family. Reston Runners gather together, rain or shine (recall Neil and Bill barbequing in the torrential downpour) for games, snow cones, burgers and potato salad (among other summer favorites). We gobble up leftover desserts at our Hunt Club breakfast the next day after our long run.

      All of these club activities are made possible through the generous donations of time, creative energy, and expertise of our fellow Reston Runners. Over the course of the year, over 150 Reston Runners will volunteer in support of these programs, and the results are spectacular. Many thanks to all those who help supply water, host parties, stamp envelops, organize special events, guide a new runner, work a registration table, encourage a fellow walker, manage the website, store equipment, collect the mail, mark a course, manage the boutique, buy the beer, haul equipment, edit the newsletter, supply the bagels, write an article, bring the paper plates, calculate race results, wait for me at the water stop, print out the labels, solicit more help, and come up with new courses. Your efforts give us the Reston Runners.

Debbie's Demographics 
Paid-up Membership at 722...Renewals continue
by Debbie Margraff

Here are our June 2002 membership counts. Thanks to all for renewing and extending memberships using our two-year renewal option. We're gaining new members all the time, and we welcome all new runners and walkers.

We're in our predictable early summer membership slump. It happens every year. Right now, 258 members from 198 households need to renew memberships for 2002 and beyond. We sent a reminder note to our "yet to renew" members earlier this month. With these renewals, our membership would be 980! When renewing do so for two years using the application form in the newsletter. If you REALLY want to help us out, renew on-line.

Total Members and Households by year:

  *Complimentary memberships

Women's Training Program (WTP) Notes:
The Many Benefits of Exercise

The RR Women's Training Program is open to the community. This year we have over 180 enrolled. Ann Deschamps and her team of volunteer coaches ensure that the WTP offers participants friendship and meaningful exercise in an atmosphere of trust. The program ends July 1 and prepares runners and walkers for participation in the Women's Distance Festival July 6. 

Ann Deschamps writes:

Right now our roster stands at 186 and growing each session. We have thirteen wonderful dedicated coaches. I am astounded at how the program has grown from last year with a lot more walkers. What I love the most is how the women tell me they are in the program with neighbors and friends - word of mouth is clearly our best publicity. What I think I hear most frequently is, I wouldn't be out here if it weren't for the program, and Can you please do another program in the fall? The joy and fun we have working out together is great. Its about setting and meeting personal goals as opposed to competition. We fell as if we are all in it together. This is sometimes very different than what we feel at work or at home with stress, etc. I learn just as much, if not more than the participants.

Here are a few comments sent in by program participants:

Just wanted to offer my thoughts about the program. I think it's GREAT! It's just what I needed... motivation, coaching, and time with "the girls." I know working out is something I need to do, and the Women's Training Program helps to make it fun. It makes me feel better about myself that others are in the same boat I am. I look forward to coming every week. And I think the talks we get at the beginning are excellent. You can't beat advice from people who have made running or walking a part of their life for years. They've seen it all. Anyway, to wrap it all up... Love it!

So far I have gotten a lot out of the WTP. I have been a semi-runner on and off over the years but would always stop and start, not really sticking with a program. I have never learned proper running form or done any interval training. I always just run until I can't stand it anymore and stop.

This program has shown me that it can be a lot more fun. Every week our workout has been different...trails vs. track, different intervals, different speeds etc. The variation makes it a lot more interesting than the same old workout I am used to.

Having people who run the same speed as I do also makes it fun. In the past I have had trouble finding someone close to my speed to help pace myself but because all the runners in the beginning runner group are close to my speed there is always someone just a little faster than me I can use to pace myself.

Having a specific time each week set aside for exercise has really helped me plan, and knowing there will be lots of other people there is very motivating. I wish the program went all year round!

The WTP is great! There is a group of us from 2 neighborhoods - my old neighbors and my new neighbors - its great. We all come out together...probably none of us would come out on our own. Thanks for getting it going!!! Any chance you will do it again in the fall???

Youth-in-Motion Program 
Begins June 4 with 200 Participants
by Carol Molesky

The Reston Runners children's running program, Youth in Motion, is off to a great start with a revitalized name and program logo appearing on this year's edition of the program t-shirt. Thanks to Jamie Edgemond the graphic artist from Reston who donated her talent and time.

The program began Tuesday June 4 with over 200 children, ages 2 - 14. We thank all the parents and our volunteer coaches for the time they donate. Please come out and join us if you get an opportunity. The kids and parents love the program and are very enthusiastic to learn about running, see their friends, and get some great exercise.

Reston Runners Youth in Motion sessions take place every Tuesday at the South Lakes High School track area until August 6. Sessions begin promptly at 6:00 p.m. and go to 7:00 p.m.. The program concludes with a picnic on Tuesday August 13 at Lake Fairfax Park at 6:00pm.

The Youth in Motion program gives us the opportunity to encourage physical activity in the youngest generation. This was the original idea that sparked the formation of Reston Runners. Come out and join this important and fun effort.

For additional information about Reston Runners Youth in Motion, please contact cmolesky@aol.com.

Interval Training Program (ITP)
June 12 - August 28
by Loretta Malander

Have you joined this year's ITP yet? Hope so. To recap, we again plan 12 sessions to promote speed, cardiovascular fitness, flexibility, and running efficiency. The program meets from 7:00 - 8:30 p.m. on Wednesdays at the South Lakes HS track. There will also be sessions off the track. 

There were 108 people enrolled by the first session. After a 20 minute warm-up on the trails, stretching on the infield, and "drills," the first workout consisted of a timed mile. We'll run another one near the end of the program to see how we have improved. The mile was followed by a 3/4 mile, then a 1/2 mile interval, then a short cool-down.

As always, Coach Cindy Carlyle is friendly, enthusiastic and motivating. Her positive attitude is contagious. Participants moved at a wide range of paces, and somehow everyone managed to maneuver around each other with minimum log-jamming. 

A number of new faces were in the crowd, and there were many positive comments after the work-out. I talked to some first-timers (never done any type of speed work) who claimed to have had a great time!

We gained some new club members, and some of the women from the Women's Training Program also joined the group. It was a great beginning to this year's program.

There is a one-time registration fee and you get this year's edition of the RR training program t-shirt.

This year we are encouraging participants to register on-line (until 16 June only). On-line registration is $15. Mail-in and in-person registration is $16, Printable entry forms are available on the RR website and at the track. This program is for RR members.

As in years past, we will stay off the field, but can use the areas behind the goal posts for warm up and stretching. See you at this year's ITP!

Women's Distance Festival (WDF)
Saturday, July 6
by Leslie Stanfield

Reston Runners will once again organize the Reston RRCA Women's Distance Festival 5K Run/Walk to be held on Saturday, July 6, 2002, 8:00 a.m. at the South Lakes High School track. This annual event encourages women of all ages and abilities to participate. The 5K course begins on the track, then meanders over Reston trails before returning to the track.

On-line registration is strongly encouraged. Participants can also print out mail-in registration forms from the website.

Packet pick-up and late registration is Friday July 5, from 4PM to 9PM at the Fitness Equation in Isaac Newton Square, Reston. Race day registration and packet pick-up on Saturday, July 6 begin at 6:30 at the South Lakes High School track area. On-line registration is $16 through June 28. Mail-in registration is $17. Registrations postmarked after June 28, or made in person after June 28, are $18.

Be sure to sign up for a wide variety of volunteer tasks. Race entry forms are available at club runs/walks. Take a few and pass them out at work and around the community.

We will give awards given to overall winners, and 5-year age group winners. There will also be several awards for "special category" winners. We'll also give awards to the top three walkers. See you at this year's edition of the WDF.

[Webmaster Note: The WDF Race is now over and the results can be viewed here.]

Marj Lane Wins T-shirt Contest

We have a winner! If she isn't taking home loot by winning one of the club prediction runs, she's cashing in as a sloganeer. Marge Lane wins the new edition RR t-shirt for her entry: Fitness, Fun, Friends. Congratulations, Marj!

John/Maria Nusbaum Hand Over Boutique
to Cristina & Doug Crawford

For the past five years, John and Maria Nusbaum have worked hard to organize the RR Boutique. They were joined in the effort by Bill Gaeckle who moved out of the area two years ago.

John and Bill saw a need to move beyond the cardboard box assortment of RR gear. The club now has a system in place to offer shirts and other RR logo items to members at cost.

The membership thanks John, Maria, and Bill for creating the Boutique, and keeping track of the high fashion items that keep our logo out there for all to see. Now that they no longer oversee the Boutique inventory, they have room for their grand piano and pool table.

RR Family Picnic August 10
at the Fairfax (FFX) Hunt Club

How many children do we have among our Reston Runners families? Let's find out August 10 at our annual RR picnic. We'll have activities for the kids; face painting and snow cones.

Beginning at 4PM, the Hunt Club grounds will be open to all RR members and their families and guests. The club will provide burgers (veggie and other), hotdogs, chicken filets, and a variety of things to drink.

We ask that members (A - L) bring salads or veggie dishes; and that (M - Z) bring desserts.

Come enjoy this great summer setting with RR families. Then, Sunday August 11, return to Lake FFX Park for our 17 mile run, followed by coffee and a post-picnic clean-up of desserts.

Lakeside Potluck Party and Lake Swim, August 18

Tom Conrad and Joan Waggoner are again opening their house, patio, and waterfront terrace for our annual lakeside potluck. Bring some food to share...anything. It always works out. Beverages are provided. Relaxing pontoon boat rides on the lake are probable.

Tom and Joan are at 2014 Chadd's Ford Drive, off Ridge Heights.

Lake swim begins at 4PM; potluck at 5PM. Please park on Ridge Heights and walk into the cluster. See you there.

Clark's Gap to Reston Run, October 6

Mark your calendars for October 6 and plan to join RR for the season's longest planned run... 22+ miles. Again this year, we will bus our crowd from the Sunset Hills Commuter Lot (Sunset Hills Drive & Wiehle Avenue) to Clark's Gap near the intersection of Rt. 9 and Rt.7 west of Leesburg.

Ellen Mannion is coordinating this run. (Thanks, Ellen!)

Reserve a space on RR transportation by signing up at club runs beginning in August, or by e-mail to: emannion@webrelay.com. More information will be forthcoming in RR e-mail notes.

Going for the Negative Splits
by Duane Balz

When Roy the Reston Runner first joined the Club, he thought running was a fairly uncomplicated sport. You simply stretched out one foot in front of the other until you got tired or finished some distance. When he first overheard someone say they did negative splits in a race, he thought the unfortunate person had fallen in that position.

But when the listener nodded approvingly, Roy gathered that negative splits must be some kind of race strategy. To find out more, he checked out the Runner's World web site. They must know. There was no problem or strategy they had not devised six easy lessons for mastering. 

A split, Roy discovered, is a timed interval in a race. Negative splits mean that you run the intervals in the last half of the race in less time than in the first half. Yet, nowhere did the magazine reveal the secret for doing negative splits.

Roy did not understand the logic of negative splits. Energy is like money, he reasoned, when consumed it diminishes. With any double entry system, if you credit a debit account, or debit a credit account, either way, you have less money, not more. When you pull glycogen out of body cells, to burn it in the muscles, the energy balance will decrease during the course of the race.

Roy was a positive splitter. In training runs, he started with the lead runners and dropped back after the midway point. He found the jokes were better up front. As he dropped back, he could re-tell them before his memory faded from reduced oxygen. 

In races, knowing he would slow down the second half, he started with a fast pace to keep the average pace at a high level. By establishing a good race pace up front and toughing out the fatigue, he could, with a reasonable amount of agony, occasionally place in his race category. 

Roy knew that he could start fast and finish slower. How could he know that, if he started slowly, he would finish faster. The opportunity came one race morning when he awoke from a nightmare where he had overslept and almost missed the race to find he had overslept and almost missed the race. Arriving at the back of the pack just as the gun went off for the annual Cherry Blossom Ten Miler, the slow pace for working his way up through the crowd put him in a negative split situation.

He noted the lack of intensity among the runners in the rear. They were casually chatting as if this were a walk in the park. To adapt, he joined in with the chatter. "This is a hectic pace. I my have to slow down", he volunteered. There was no response. "Did the gun go off yet"? He tried again. No response. Roy sensed that he was not fitting in. He decided it was because he felt uneasy about losing all this time early in the race.

By the end of the first mile, Roy finally broke out of his positive splits mindset and eased into a negative splits strategy. Running 30 to 15 seconds off his race pace, he enjoyed the first five miles, across the Memorial Bridge and up the Rock Creek Parkway. After the turnaround, coming back down the Parkway, he began to accelerate.

This was a new experience. Normally, after six or seven miles, he would be slowing from exhaustion, digging for energy and planning to retire from running as soon as he crossed the finish line. Now, he was finding energy, building speed and enjoying it. 

The mile markers, instead of finally appearing after a long agonizing search, came up unexpectedly. He went by the last mile marker and cruised to within sight of the finish line, still accelerating. He saw a competitor in his age group ahead. Roy broke into a sprint, passed him, and crossed the finish line exhilarated. 

Roy felt like he had discovered the secret formula for creating glycogen with negative splits. The final mile was a full minute under his starting mile pace. Then, he looked at his finishing time and, like waking up from a dream, realized he was more than a minute over his projected time for the ten miles. The faster pace at the end did not make up for the time he had lost in the first half of the race.

There was no secret formula. In order to place in his category with negative splits, he would have to run the first half only a few seconds over race pace, and finish well under race pace. Roy had a fleeting glimpse of how he might do this to produce both a winning time and an exhilarating finish. It would take a lot of adrenaline.
The thought passed quickly. Maybe, if he were younger. For now, if his negative splits strategy let him go home with the desire to do it again, then it worked for him.

RR Assists March of Dimes on April 28 (in the rain)
by John Koss

On Sunday morning, April 28 an intrepid group of Reston Runners gathered at Lake Fairfax Park in a steady rain to perform our annual registration duties for the WalkAmerica event. The pavilion registration area was flooded with standing water, and our initial attempts to secure a polyvinyl tarp to the roof lattice were unsuccessful (what a relief, though, that the guy who tried to do this didn't fall off or through the roof.) Fortunately, Mary Proctor, one of our own, located an alternate location under cover behind the Park building and we relocated there.

We proceeded to perform our mission efficiently and in good cheer. However, due to the threat of severe lightning, the March of Dimes Director, Ms. Jodi Knauer, decided to shorten the walk to two miles, going out to Ring road, around and back. Despite the adverse fund raising climate since last September, the March of Dimes projects fund raising of $195K, up from last year and just slightly short of this year's $215K goal. This year there were 900 walkers registered, including 86 teams, up from last year's 750 walkers and 80 teams. Jodi passes along her sincere appreciation for the valuable assistance and support you all provided again this year. Many thanks to all of you:

Joyce Adams
Pat Brown
Tim Cohn
Will Fraize
Rich Gleason
Kathleen Gohn
Katharine Hunter
Christine Kattas
Neil Knolle
John Koss
Bob Lambert
Lynda Mulhauser
Joe O'Gorman
Liz O'Toole
Mary Proctor
Leon Roberts
Lucy Roberts
Joan Waggoner
Ecris Williams

Tips from a Professional Runner:
Sippy Cups and Socks with Toes
by Kathleen Gohn

After a pleasant run / walk on the morning of May 25, about 40 Reston Runners gathered at Fernando and Sandra Boccanera's house for bagels, delicious coffee, and a chance to visit with Keith Dowling, the first U.S. finisher in this year's Boston Marathon (fifteenth overall, with a PR time of 2:13:28), and Keith's wife Michele.

Keith and Michele moved from Boulder, CO to Reston about a year ago. He told us he looked up the Reston Runners website and tried one of the runs--but it was too hilly! However, he soon decided that the hills were an important part of training for Boston, as were Reston's heat and humidity.

The hour before a race is always difficult. Keith told us about the bus ride, the nervousness, just not feeling well going into the Boston Marathon. He predicted that the day he felt comfortable before a competition would be the day he stopped competing.

Keith generally runs two marathons a year; 15 weeks of training plus recovery time doesn't leave room for much else. His training for Boston included 21 days in Albuquerque, at about 5,000 ft above sea level, to build up his red blood cell count. A tip that may be easier for Reston Runners to implement--Keith has found kids' sippy cups, with pop-up straws (Playtex Cool Straw), to be the easiest and best way to hydrate during a marathon. It's critical to get enough Gatorade-type liquid, especially at the 5, 10, and 15 km markers; just stop by BabiesRUs and stock up.

Michele does the cooking and told us they eat a lot of chicken, rice, and potatoes; broccoli is their main vegetable, because it's about the only one Keith likes. Race day breakfast was 4-5 pieces of toast with honey. He takes no vitamin or mineral supplements, but he does get plenty of sleep--going to bed about 11:30 and getting up around 9:00. Then it's out the door for the day's training. In some ways, he told us, running is like writing (Keith's B.A. is in Communication/English writing): it's always hard to motivate yourself to start, but once you get going it gets easier. Most of the time, at least.

Keith is 32; he has been running professionally for Adidas for 11 years and after his outstanding performance in Boston he expects them to "re-up" and perhaps even provide a raise in his appearance fee. His running gear comes entirely from Maison Adidas, except for some truly remarkable socks with toes. "They make me look like a gorilla," he says, but they do take care of the blister problem.

We never ran out of questions to ask, but eventually president Anna presented Keith with a Reston Runners polo shirt--not that we want to compete with Adidas, but maybe for dress-down Fridays? Fernando and Sandra told us no one could leave without eating something more, so I grabbed another cup of fabulous coffee and headed off for the day's errands, wondering how many of Keith's ideas I could use in the Women's 5K Distance Festival on July 6.

Wet Friends
by John Nusbaum

Today I ran from a different locale, which was Herndon to be exact;
And I met my brave fellow runners near the site on an old railroad track.
Why, you ask, do I call them brave when most runs are quite ordinary?
The reason was the wind and cold rain, in amounts extraordinary.
There were twenty or so who left warm beds...not the fifty we usually see;
And we gamely stood in the downpour while Joe gave directions on the way we were to flee.
Off we splashed on down the streets, and followed the trail into the trees.
And we crossed a stream on hop rocks, or it was water up to your knees.
More town streets, then the W&OD for a couple more very wet miles.
Then back to the cars for dry clothes, and then there were many more smiles.
For breakfast we went to Sylvana's where small tables were formed into one.
And we ate breakfast and talked as good friends will do, which is a pretty good reason to run.

Editorial: Who Buys Your Magazine, Anyway? 
by Carol Brooks

The next time you pick up a copy of Runner's World magazine, remember this: if you're a typical Reston Runner you will never grace the cover, even though the magazine has solicited our club for potential models. Why? Because our club demographics (obtained from online membership sign-up) say the average Reston Runner is 41 years old.

The magazine's editors say that's too old to sell a magazine. According to the editors, they prefer models that can't possibly be mistaken for anything a shade over 30, and that's pushing it.

Their ideal runner looks (in their words) "younger, more gorgeous, and more well-proportioned than anyone deserves to be." They insist this policy is necessary to remain competitive. One wonders with whom. Cosmopolitan? GQ?

Clearly Runner's World readers, who after all are merely runners, won't suffice. Age itself is not the issue, contends Runner's World Photo Editor, Vicki DaSilva, who helpfully explains, "If a model was 40 and looked 30 there would be no reason why we wouldn't use them."

One wouldn't necessarily discern this policy from reading the magazine's contents. Articles seem to be geared to (or written by) - dare we say it - the middle-aged.

The March 2002 issue, for example, includes articles by Joe Henderson and Jeff Galloway (50+ runners), an interesting piece on Molly Barker (Age 41), and some expert advice on how Viagra affects running.

Runner's World usually identifies its cover models as "a Runners World Reader." They said they would identify our club model as "a Reston Runner." We don't begrudge youth its universal appeal. But forgive us, the over 30 crowd, who make up the vast bulk of Runner's World circulation and Reston Runners members, for feeling that most of us just don't measure up to the standards of a magazine that solicits our subscriptions. 

Biking and Sightseeing in Slovenia and Croatia
by Tom Conrad

As the years go by, our international biking trips have more become sightseeing and less biking. The participants this year were: Jerry and Bunny Bonnes, Tom Conrad and Joan Waggoner, Florence DesRoches, John and Kay Kern, and Bob Lambert. The Bonneses, Kerns, and Florence started a week before Bob, Joan and I arrived. They toured Croatia, including Zagreb, Dubrovnik, Pogue, and islands in the Adriatic Sea. They met Bob, Joan, and me in Ljubljana, and we spent 2 weeks touring Slovenia and the Idrian Peninsula of Croatia. The Kerns met up with John's cousin in Bled and left our group from Bled.

In total, we biked about 600 km. The roads generally were good for biking. Although there was a fair amount of traffic on many of the roads, the drivers are courteous toward bikers. The three bikers were quite a sight; Jerry on his Bike Friday, Bob on his recumbent (recumbents are almost unknown in Europe), and me on my tandem without a stoker.

Slovenia
The group toured the western half of Slovenia, starting in Ljubljana and going to Bled, Kranskja Gora, Vrisic Pass, Bovec, Kobarid, Idrija, Postojna, and Piran. From Bled to Bovec, we were in the Julian Alps, which are spectacular mountains.

Slovenia is a beautiful country. It is marked by rugged limestone peaks like the Teton range in Wyoming; steep, heavily forested hills; fertile farmland, lakes and rivers; and generally speaking offered bucolic settings everywhere.

The weather was great. For the first 5 days, it was sunny, about 70ºF, and no humidity. On the sixth day, it rained in the late afternoon and night and continued to drizzle the next morning in Postojna; that was the one time that it was chilly.

Highlights of Slovenia

• Ljubljana is a delightful, pretty city. Bled Lake is beautiful, set the rugged peaks and steep, forested hills.
• Stayed at Vila Bled, a villa that Tito built for himself and his entourage. Joan and I rented his bedroom suite, and our group had an absolutely delightful dinner on the terrace of the Vila.
• Biking over the Vrisic Pass. It was a steep road with grades up to 15% and an 800 meter (2700 feet) vertical rise over 9 km. The views were spectacular both going up and coming down. It felt like an accomplishment having biked (walking some of the steeper sections) over the Pass.
• The company: We had lots of fun and laughs together. With a small group, we were exceptionally compatible; the logistics went great, thanks to Joan's great organization and hotel arrangements; and we were able to all comfortably fit in one van.

Istrian Peninsula
Our tour of the Peninsula started in Piran (Pirano), which is in the most southwesterly corner of Slovenia; we then went to Lipica in Slovenia, and Portoroz, Umag, Novigrad, Porec, Motovun, Vrsar, Rovinj, and Pula, all of which are in Croatia.

The group biked and drove south along the western coast of the Peninsula. This area was pretty countryside -- tree covered rolling hills, farmland, and vineyards.

Pula is at the south end of the Peninsula. We drove north to Ljubljana via the eastern side of the Peninsula. This terrain was steeper and dryer than on the west coast, but the countryside still was pretty.

There is a strong Italian influence on the Peninsula, particularly in the northern region. Housing was quite Italian throughout the Peninsula, and there were palm trees and other semi-tropical plants near the coast. This area seemed more commercial and touristy, and the prices were higher than in Slovenia, but still reasonable by USA standards.

The weather was great. There were 6 days of sunny weather with 70 to 80ºF temperatures. Humidity was low. It rained during parts of 2 days, but these were planned as non-biking days. 

Highlights of the Istrian Peninsula

• Biking in the hills (steep grades and not all paved roads) in the vicinity of Piran (in Slovenia), trying to find the church in the town of Hrastovije. We tried to follow the bike trail map, but gave up so that we would not be too late getting back to Piran.
• It was a challenge trying to find our way following the designated bike trails, and we were only marginally successful in meeting the challenge on all 3 days we tried.
• Fun with our traveling companions, particularly our noisy, raucous dinner at the Neptune Restaurant in Piran.
• The Valsabbion Hotel and the two "perfect" dinners -- two of the best dinners I have ever had, considering the quality of food and the waiter's service.
• Our visit to Brijuni National Park, the former home and official residence of President Tito.
  The well-preserved (and restored) Coliseum in Pula.

Regarding the "Difficult Run Difficult Run"
by Bill Van "The Trail Man"

The club did this one again at the end of April. Is this a challenging run following the course of Difficult Run? (Difficult Run being a beautiful stream that winds through Fairfax County whose headwaters are out there beyond Braddock Road and its terminus is the Potomac River below Great Falls.) Or maybe it is a doubly difficult run since you cover the same course twice, and because it is so challenging runners need to be reminded twice how hard it is.

I think it is neither. Here's my explanation.

First, if it were a run along Difficult Run (the creek) you would either be going up stream or down stream. That being the case you could probably run it without putting flour all over the place to tell runners where to go. I know some runners would like to tell those that mark the course where to go. This is especially true if their run is difficult because of: 1) mud at the first stream crossing 2) the section full of POISON IVY, 3) crashing down the steep rock face just before the first bridge, 4) The need to walk up the steep portion of the course just before you run through what seems to be someone's side yard, 5) the area that looks like a junk yard, or 6) the fact the even though you did it twice, it was under 5 miles and you still have no clue where you went.

Last year the markers wanted to tell the Hashers where to go since they played with the markings and sent folks in all directions. I am truly sorry I missed that.

So, does this course follow Difficult Run? The run does cross a couple of streams or maybe it's the same stream at two different places. You do one crossing four times on the same footbridge (boring). Although the stream probably is in the watershed for Difficult Run, that is as close as you're going to get to the real Difficult Run.

Second, this is not a difficult run (exertion-wise) unless you have spent all your running life on pavement with the toughest obstacles being a storm drain, curb, dodging a dead squirrel, or tripping over a crack in the paved pathways of Reston.

My conclusion is that whoever named this course had a linguistic condition that caused word repetition, rather than someone who was geographically challenged or who only ran on roads.

Hike Your Way
by Neil Knolle

I just got back from a 4-day weekend in Colorado. I looked forward to the trip for weeks because I would be with one of my sons hiking in the high country, fly fishing in remote areas. I updated my fishing gear and tried it out. My next door neighbor asked me if I was going for driveway trout.

Fishing has a meaningful place in my life. When I was small, my grandfather took me to Nebraska creeks and small lakes to catch bullheads. I learned to spit on worms for good luck. I also recall my disappointment when heavy rain nearly nixed a fishing outing with my dad. He took me anyway. We didn't catch a thing, but I had a chance to try out my first flies, made from ineptly tied pillow feathers.

I remember spending wonderfully long summer days next to streams and lakes in the Black Hills of South Dakota. My dad was the music director in a summer theater in Custer State Park. For some time, I regretted not fishing with my grandfather when he visited us there. The days slipped by unfished during his stay. I was preoccupied with my friends, and as it turned out, my last opportunity to fish with him was youthfully squandered. 

I recognize fishing as one way to connect with my sons. One of them received a plaque for fishing excellence as a birthday gift because he had caught two different kinds of fish on one lure at the same time. As young men, my sons have had a chance to fish with their grandfather who took them on generous trips to Canada and Alaska. 

So, this past father's day, I was hiking miles with a son in the Indian Peaks Wilderness Area. Remote beaver ponds, high mountain lakes and feeder streams. We tied on many different flies, got snagged in trees and bushes, got our feet wet, lost stuff, and coated our vehicle and ourselves with a thick layer of dust on the way to trailheads. We didn't catch many fish, but the long weekend challenged our legs, tested our casting arms, and reinforced our love of nature and for each other. We hiked our way further into each other's life.

It was not easy to drive out of the mountains on the way to the Denver airport for the flight back. I took my time winding down Boulder Canyon. I lingered in the city of Boulder for a while, drove through part of the CU campus, then passed by where I had lived 30 years ago. Good memories. 

The highways leading to the airport took me by Commerce City refineries and an inhospitable section of the Platte River. To my right, I could see the smoky Denver skyline. If I had wanted to add 10 minutes to my trip, I could have exited early and followed signs to a dirt track where they advertise weekly school bus racing. Mental images of my mountain experience fought for equal time.

Flying across the country, I looked down at rivers and lakes. Reaching our area, I saw the mowed earthen dams of hunt country ponds. We flew over the Potomac at White's Ferry where the Jubal Early was receiving cars on the Maryland side, just upstream of the boat ramp I have used many times. I approached home realizing that my trip had been wonderfully full - yet over so quickly. It may be true that "time spent fishing is not deducted from one's life."

Fitness & Health

"A Walking Cure"
by Cecilia Capuzzi Simon
Washington Post, Tuesday, June 11, 2002; Page HE01

Could the path to emotional health be as simple as a 30-minute weekend walk in the park?

Alen Salerian, medical director of the Washington Psychiatric Center, thinks so. Salerian says he is helping his depressed patients recover not only by administering antidepressant drugs and therapy, but also prescribing a moderate regimen of weekly exercise. And he is now on a mission to spread the message and persuade other doctors to include an exercise program in their treatment of depression.

Salerian describes his approach as "simple," "totally radical" and so obvious that it's "stupid."

While other mental health practitioners concede that Salerian's weekly workout recommendation may be simple (no comments on the stupid part), few are reaching for their prescription pads. Many say it's fine to recommend physical activity to amenable patients. Few think of exercise as a bona fide treatment for mental illness.

"I have never prescribed exercise, nor would I," says Wayne Blackmon, a Washington psychiatrist who treats many patients for depression. "The general nostrum is, 'Being more active is better.' But as a specific treatment modality, there's a lot I'd need to know before I prescribed it to a patient."

Helen Mayberg, a professor of psychiatry and neurology at the University of Toronto, worries that encouraging expectations that exercise can help cure depression "trivializes" a serious illness. "Exercise sounds good," she says, "but where's the data?"

A Modest Proposal 
What Salerian proposes seems benign: a once-a-week regimen that gradually increases in duration. He asks his patients to choose a day and a time to exercise, and to assign a backup day in case that one falls through. They start with 30 minutes of moderate exercise. (He usually recommends brisk walking.) Over 12 weeks they gradually build to 2 1/2 hours of activity in a single outing. Salerian can't prove that this regimen works, but he believes it can not only help recovery from depression and anxiety but also lead to physical fitness.

"Over the years, we have heard you must exercise four times, five times a week to get into shape," says Salerian. "I think the average American would be totally surprised to learn that once-a-week exercise might help him."

So would those at the American Heart Association and the American College of Sports Medicine. Both organizations recommend 30 minutes of exercise at least three times per week to achieve some measure of physical fitness. "A single bout of exercise [weekly] is unlikely to drive any real physiological or psychological benefits," says Steven W. Edwards, a sports psychologist and professor at the School of Applied Health and Educational Psychology at Oklahoma State University.

Still, admit Edwards and others, Salerian could be on to something. Depressed people often lead a depressed lifestyle, prone to lethargy, apathy and feelings of isolation, says Robert Carney, a professor of psychiatry at Washington University in St. Louis, who studies the links between exercise, depression and heart disease. Two-thirds of all adults in the United States lead a sedentary lifestyle, according to Paul Salitsky, a professor of exercise science at the University of California, Davis. If Salerian's low-dose exercise prescription helps a depressed person become more active, that could be a "baby step" toward a healthier lifestyle, Edwards says.

Salerian is not suggesting that exercise alone can lift depression. Even someone mildly depressed, he says, would probably find his regimen very difficult absent other steps to recovery. Underlying mental ills have to be treated first, or simultaneously, for an individual to take on an exercise routine as part of a recovery plan.

"My short message for the majority of people is that if you are not exercising, there's always a reason, and that reason is fixable," he says. Not exercising, Salerian believes, is the equivalent of "self-abuse."

Language like that may not win him many friends. But then Salerian, an assistant clinical professor at George Washington University School of Medicine who worked as the medical director of the FBI's Mobile Psychiatric Emergency Response Team (he debriefed agents during the 1993 siege at the Branch Davidian complex in Waco, Tex.), is used to controversy and prides himself on being a risk-taker. At last month's American Psychiatric Association convention, Salerian presented a paper on the use of Marinol (the marijuana derivative used to treat nausea in cancer patients) as an aphrodisiac. He's already prescribing the drug to patients suffering sexual dysfunction as a side effect of antidepressants.

Last year, Salerian found himself in a flap involving Robert Hanssen, the former FBI agent who was sentenced last month to life in prison for years of spying. Salerian treated Hanssen when the spy was first brought into custody. He was fired from the defense team after talking to the press about Hanssen's mental state. Salerian has said Hanssen asked him to go public with some information.

Personal Experience 
Salerian's unconventional approach to exercise and its uses grew from his personal life and from observing patients in his practice.

About seven years ago, he says, he had a chance encounter with a 60-year-old runner who claimed to jog just once a week for 15 miles. Salerian considered his own exercise habits -- about seven times a week -- coupled with his 80-hour workweek, and decided the jogger's path to fitness was more efficient. He adopted the schedule himself and about two years ago began to include the regimen in his practice. The 54-year-old Salerian trained for this year's D.C. Marathon -- which he says he completed in five hours and 10 minutes -- by running just once a week for 12 weeks. He started with 30 minutes and gradually increased his time, peaking at just over three hours the week before the race -- not exactly what the marathon books recommend.

Like many doctors, Salerian often recommended that patients exercise three times per week for 30 minutes. Many patients, he says, tried to take his advice, started a routine . . . and quickly gave up. Many felt worse than before they had started. Some said they didn't have the time. Many found the regimen too high a hurdle. "They would get really disgusted with themselves and feel guilty," Salerian says. "That stayed with
me."

His once-a-week regimen, he says, is ideal for therapeutic purposes because it lowers expectations for his patients and works on the reward system. "Each week, it gets easier for them." The protocol eliminates guilt and the excuse of time, he says, and patients report that it makes them feel good.

He was so encouraged by his patients' response that he introduced the concept to 12 women who come to his clinic for group therapy. The women, who suffer severe psychiatric and medical problems including high blood pressure, high cholesterol, obesity and diabetes, responded well to 15 minutes of light exercise at the beginning of each group meeting, he says.

Last month, Salerian developed a formal protocol that will work them up to 2 1/2 hours of exercise once a week while closely tracking their blood pressure, heart rate and improvements in mental health. "Does it work?" Salerian asks. "That's the question."

An Exercise in Research 
That is the question, especially for many in the field who would consider using exercise as an adjunct to traditional therapies if there were solid research showing its value. Salerian has only anecdotal information from his patients on the mental health impact; he uses his own marathon experience as evidence of the physiological benefits.

Psychological journals are loaded with studies done since the 1970s documenting a relationship between exercise and reduced depression, but meta-analyses have concluded that much of that research is flawed.

"No one would doubt that exercise could be helpful" in managing depression, says Michael Blumenfield, professor of psychiatry at New York Medical College. "But psychiatry is an evidence-based specialty. Whether we prescribe exercise will come down to the research, and not fads."

A study that drew much attention when it was released in 1999 came close to establishing the link that Salerian has suggested. But the study also pointed up the complications of connecting exercise and depression relief. In that study, adults diagnosed with mild to severe depression were randomly assigned to groups in which they received the antidepressant Zoloft; exercise only, three times a week; or both. After four months, people in the exercise-only group improved just as much as those who took Zoloft. In a six-month follow-up, the exercise-only group had the lowest relapse rate -- one-third that of the other two groups.

Despite the positive findings, the study's lead author, James Blumenthal, a professor of medical psychology at Duke University in Durham, N.C., is not ready to trade in the Zoloft for a trip to the gym. Participants in his study, he concedes, were receptive to the idea that exercise might help them. They were also encouraged and reminded to exercise, and they developed a social support network that grew from exercising with others. These factors, he says, may have influenced their depression as much as the activity itself.

Why does exercise generally make people feel better? Most likely it's a constellation of reasons, including increased levels of serotonin and other chemicals in the brain, along with lifestyle changes that can result when a person becomes physically active and engaged in the world. No one knows for sure. As Blumenthal says, "If exercise needed FDA approval, it probably wouldn't get it."

Prescribing exercise as an adjunct to traditional psychiatric or psychological therapies is not yet widespread, but that is not necessarily a bad thing, adds Blumenthal. "People are nervous about doing it. Depression is a serious condition with a high mortality rate."

But it's hard to argue with Salerian's minimalist supplement to conventional treatment: Knowing all we know about the benefits of exercise, once a week is probably better than nothing. "What are we talking about?" he asks. "Thirty minutes. What excuse can you have not to do it?"

(Cecilia Capuzzi Simon is a Bethesda-based writer and editor.
© 2002 The Washington Post Company)

Marathon Training Tips 
from www.teamoregon.com

The first key to successful marathon training is to stay healthy and injury free. The marathon training clinics work with a number of experts to keep the runners and walkers healthy throughout their training. Some "pearls of wisdom" gleaned from the sports medicine experts at the marathon clinic. Each pearl is followed by a link to further information.

For complete information on training get a copy of "Marathoning Start to Finish," the official marathon training guide. For good advice, purchase "Running Strong and Injury Free." http://www.portlandmarathon.org/training/home.htm#BOOKS

Training: Remember the easy days and the days off are the important ones for adaptation to occur. Follow the example of elite marathoners and run your long runs at a 75 - 80% effort. That works out to at least 1 1/2 minutes to 2 minutes per mile slower than your marathon goal pace. Working harder creates injury rather than making you faster. Add mileage slowly, follow the schedule and don't be in a hurry to run more or faster. http://www.teamoregon.com/publications/hardeas.html

Biomechanics: Pronation is not a bad thing, but a necessary occurrence. Some is good, a lot or not enough is bad. Choose shoes based on your biomechanics. There are cushioned shoes for those of you who don't pronate enough and motion control shoes for those with too much motion plus shoes in the middle. Have a technical running store help you choose. The life of a training shoe is a maximum of 500 miles or 6 months. Try a couple of pairs 6 - 8 weeks apart, so you don't end up with a totally worn out pair. http://www.teamoregon.com/publications/footmot.html

Strengthening: Weight training for runners should be endurance mode rather than strength mode, less weight more reps (25-35). Don't spend more than 30 - 40 minutes twice a week when you are marathon training. Do exercises that make sense based on your goals (don't run sitting down and extending our legs). Most work should be on trunk and upper body, legs are getting enough work when you get to runs 16 miles or longer. http://www.teamoregon.com/publications/balance.html

Stretching: Stretching is not a warm up activity and should be done when the muscles are warm and relaxed. This means that often the best stretching is after a run. When the runs get to 16 miles and longer, rehydrate, refuel and shower, then stretch. Work on relaxing the muscle and holding the stretch 30 seconds. Stretching should be an every day activity. Some types of yoga may be good way to both stretch and strengthen.
http://www.teamoregon.com/publications/stretch.html

Prevention keys: Variety is the spice of life. Don't do the same runs every day, use different shoes, vary terrain and even running companions. Remember "life stress is total" and reduced your running when stress is high. http://www.teamoregon.com/publications/cross.html

Keep ice handy. If anything even twinges during or after a run. Ice to numbness 3 - 4 times a day. If you have pain after running, ice and take 2 -4 days off. Continuing to run on an injury will make it worse. Be proactive, not a casualty.

Information to Share with Parents and Friends
RESEARCH to PRACTICE
Fitness for Reducing Osteoporosis
Colleen Christmas, MD 
THE PHYSICIAN AND SPORTSMEDICINE - VOL 28 - NO. 10 - OCTOBER 2000 

The incidence and prevalence of osteoporosis and fractures increase substantially with age in both women and men (1), such that one in five women older than age 50 has osteoporosis (2). This translates to nearly 1.5 million fractures of all types attributable to osteoporosis each year in the United States, a total that exacts an astounding toll on healthcare costs. Postfracture outcomes are also disappointing. Less than one third of those who fracture their hip recover sufficiently to do basic and instrumental activities of life (3). Many become dependent on others for their care.

Finally, the mortality rate of those with hip fractures from osteoporosis is higher than that of their unaffected peers (4).

The bleak outcomes and the threat of dependence instill a deep fear of osteoporosis in many older Americans. Preventing osteoporosis and fractures, then, is a critical component of the quality of life for the growing population of older Americans.

Osteoporosis is one of the physical activity?related concerns from other focus areas in the Healthy People 2010 report. Recent research has examined the impact of exercise on limiting osteoporosis, falls, and functional debility in older individuals. 

Activities to Mitigate Osteoporosis 
Patient activities. In addition to an adequate calcium intake, weight-bearing exercises are a key component of any program to reduce the loss of bone mass associated with menopause and aging. Walking programs (5) and resistance exercises (6) have demonstrated improvements in bone mineral density in older women, while resistance exercises (7), tai chi, and other forms of exercise (8) have been shown to reduce falls. Further research is warranted to delineate the most efficient modality and duration of exercise to reduce osteoporosis and fractures, and also to motivate and enhance compliance with a fitness regimen in older individuals.

For many, suggestions to reduce sedentary behavior and begin a simple walking program will be acceptable. Patients can start with an achievable goal such as 10 minutes of walking a day, with progression to 30 minutes a day of cumulative exercise on most days of the week. The type of exercise is probably less important than finding a program to which the patient will adhere. 

Physician advice. Perhaps the most important steps physicians can take are to discuss the risks of osteoporosis and its potential sequelae and to explain how exercise can reduce these risks. The primary care provider is in the best position to do this, but other opportunities may arise. For example, physicians may caution patients when densitometry reveals weakening of bones or when they notice that patients have become less active. Most women with kyphosis and a height loss of more than 1.5 in. will have osteoporosis and should be counseled appropriately.

Physicians may also explain benefits of exercise when treating patients who are recovering from a hip fracture (remember, they have another hip!). A physician's stern recommendation can motivate patients to take their physical fitness seriously and begin a more healthy lifestyle. To emphasize this, the clinician may give the patient a recommendation written on a prescription pad. 

Addressing barriers 
It is helpful to obtain a history from patients about their lifelong exercise patterns and interests, and to elicit perceived barriers to exercise. Here, strategies to overcome any barriers can be addressed and the prescription tailored to patient preferences and health concerns. In addition, this should be documented in the medical record to serve as a baseline for follow-up discussions.

Progress and barriers should be readdressed periodically to enhance compliance and to make adjustments when life situations change. Being aware of resources available to the community can be helpful. Such resources may include senior centers, malls that open before hours for walking, and exercise facilities that offer senior discounts on exercise specials and personal trainers familiar with geriatric patients. 

Exercise resources 
The local chapter of the Arthritis Foundation can often help identify exercise facilities that are affordable to many. Web sites of the American Academy of Orthopedic Surgery (www.aaos.org) and the National Osteoporosis Foundation (www.nof.org) have easy-to-read patient education pages that can be distributed to patients in the office. A guide to addressing exercise with older patients has recently been published (9). It presents an overview of the benefits of exercise for this group and gives tips on how to prescribe and monitor exercise. 

Future Research 
New research must focus on what exercise regimen and types are the best for arresting or preventing osteoporosis. Exercise can improve bone strength and reduce falls, but factors to motivate and enhance compliance--with exercise in older individuals and with counseling in physicians--also need further examination. Finally, with the burgeoning elderly population, delineation of the most effective forms of
exercise to reduce the various consequences of osteoporosis, such as fractures, pain, and dependency, are imperative to guide clinical care of the frail elderly. 

(Dr. Christmas is an assistant professor in the division of geriatric medicine at Johns Hopkins University and the Johns Hopkins Geriatric Center in Baltimore.)

Walking for Fitness & Fun

10,000 Steps
From www.thewalkingsite.com

How many steps do you walk each day? Maybe you have heard recent guidelines about walking 10,000 steps per day. How far is that? Well, if you have an average stride (approximately 2.5 feet) it takes a little over 2000 steps to walk one mile.

Many sedentary people only average about 2000 to 3000 steps a day. Adding steps has many health benefits: 
weight control; improved blood pressure and cholesterol levels; decrease in the risk of cancer, diabetes, osteoporosis and heart disease.

Wearing a pedometer is an easy way to track your steps each day. Start by wearing the pedometer every day for one week. Put it on when you get up in the morning and wear it until bed time. Record your daily steps in a log or notebook. By the end of the week you will know your average daily steps. You might be surprised how many (or how few) steps you get in each day.

A good goal is to increase your average daily steps each week by 500 per day until you are normally getting in 10,000 per day. (Example: If you currently average 3000 daily steps your week one goal is 3500 each day.

Week 2 goal is 4000 each day. Continue to increase each week and you should be averaging 10,000 steps by the end of 14 weeks.)

If you are in very poor physical condition or at any point you feel that you are progressing too rapidly slow down a bit and try smaller increases.

There are many ways to increase your daily steps. Use your imagination and come up with your own list:

1. Take a walk with your spouse, child, or friend.

2. Walk the dog.

3. Use the stairs instead of the elevator.

4. Park farther from the store.

5. Better yet, walk to the store.

6. Get up to change the channel (lose the remote).

7. Window shop

8. Plan a walking meeting.

Walking Gains Fitness Fans
Excerpted from www.coolrunning.com
Kathy Woodard, Business First Correspondent 

Americans are out pounding the pavements to keep fit and healthy. Just ask Steve Wieland, one of the more than 2000 Central Ohioans who participated in the American Heart Association's Heart Walk & Roll. Wieland, assistant director with the Ohio Department of Insurance, is a true advocate of walking for fitness, even though he never walked before this year.

Wieland did, however, smoke three packs a day and lead a somewhat sedentary lifestyle, which may be why he suffered a heart attack this past Super Bowl Sunday at only age 48. The heart attack was a real wake-up call and changed the course of his life, Wieland said.

Walking is now his primary fitness activity and part of his daily routine. It should be part of every Baby Boomer's life for fitness and stress relief, he asserts.

"We have to realize that we can't push as we do and survive. I faithfully walk seven days a week now, outdoors or on the treadmill. I had to readjust the way I did things and make walking a part of my life. But I wanted to stay alive and was more than willing to do that," Wieland said.

A major fitness craze began in the 1970s that continues today, said Dr. David Frid, director of preventive and rehabilitative cardiology with OSU Medical Center. Running and jogging were popular forms of exercise with today's Baby Boomers 20 years ago. In the '80s, aerobics became their trendy fitness routine.

While walking for exercise has been around for decades, Frid believes that in the past five years or so, walking evolved into a more definitive exercise for people of all ages. "What we have been able to show is that physical activity in general is beneficial and walking has become an activity that many have taken up."

One of the main reasons walking has become so popular, besides the health benefits, Frid said, is the convenience and flexibility of this activity. There is no special athletic equipment required (other than good walking shoes), people of all fitness levels can walk just about anywhere and at anytime, and there is no new activity or skill set to learn.

As a cardiologist, Frid naturally espouses the health benefits of walking to be heart-healthy, for both preventive and rehabilitative measures. However, he added, research has shown that walking, and exercise in general, can reduce the likelihood of dying from not only heart disease, but stroke, cancer, diabetes, other major illnesses and even accidents.

"People who are more fit are more agile and less likely to have accidents," he said. "Other benefits include lowering cholesterol, helping reduce blood pressure, feeling better mentally and physically, and less depression.

"Others use walking as a deterrent to smoking or as a relaxation technique to relieve stress. So the benefits you get from walking for fitness is that exercise reduces the risk of heart disease and it reduces other risk factors."

For women, fitness walking is especially beneficial in that it can help thwart the development of osteoporosis, especially in those who walk for fitness before the onset of menopause.

Natalie Kyser Herring, fitness director with the Continental Athletic Club, agrees that more people are walking for mental and physical fitness. Over the past several years, she has seen an increase in the numbers of Central Ohioans of all ages walking for fitness, starting as young as college age, and it's a trend she predicts will continue to grow each year, especially as each generation becomes smarter about the benefits of exercise.

"It's an overwhelming trend and I think it goes along with our need for education on fitness and health in the U.S., especially because this country has one of the highest obesity rates in the world." 

There are more white collar workers now walking for exercise or combining walking with other fitness activities, Herring said, and this is evident every day in downtown Columbus. "Instead of taking elevators, people are walking up and down the stairs; instead of taking a taxi down the street to lunch, they are walking. We are getting away from using all those conveniences that our parents used." 

Even corporate America has gotten behind the walking bandwagon, she continued, by creating corporate fitness centers within the work environment and encouraging employees to walk during lunch or other times. In fact, Herring often works with local companies to create walking programs for their employees. 

While a regimen of walking does provide definite cardiovascular benefits, Herring stresses that for optimum toning benefits, e.g., to burn body fat, more calories need to be burned from walking (or other exercise) than are consumed daily. Walking at a faster pace offers the highest benefits; walking at a relaxed pace (2 mph) can burn 209 calories; walking at 3 mph should burn approximately 320 calories. 

Power Walking
from www.TheWalkingSite.com

What is power walking walking? It depends on who you ask. Fitness walking is called by many different names - power walking, fitness walking, health walking. Power walking is much more than going out for a stroll. It incorporates the muscles of the upper body making it a GREAT aerobic activity. It burns approximately the same calories as a running program, yet it is much easier on the body. Because more muscles are used power walking will burn calories much quicker than less aggressive walking. It also tones muscles in the buttocks, thighs, hips, shoulders, upper back and abs. Most power walkers cover a mile in about 12 to 15 minutes.

Unlike racewalking; there is no official definition of power walking. There are no rules. If you walk at a fitness pace three or more miles several times week and cover a mile in 15 minutes or less you are probably power walking. Use the following tips to insure good walking form and to increase your pace.

TIPS FOR WALKING FASTER

1. Walk tall. Use good posture. Look forward, (not at the ground) gazing about 20 feet ahead. Your chin should be level and your head up.

2. Shoulders down, back and relaxed. Chest forward.

3. Tighten your abs and buttocks. Flatten your back and tilt your pelvis slightly forward. Pretend you are walking along a straight line.

4. Bend your arms in slightly less than a 90 degree angle. Cup your hands gently. Swing arms front to back (not side to side - arms should not cross your body.) Do not swing elbows higher than your sternum (breast bone). Swing your arms faster and your feet will follow.

5. Push off with your toes. Concentrate on striking with the heel, rolling through the step and pushing off with your toes. Use the natural spring of your calf muscles to propel you.

6. Resist the urge to elongate your steps. To go faster -- take smaller, faster steps.

7. Breathe naturally. As you walk, take deep, rhythmic breaths, to get the maximum amount of oxygen through your system.

Note: Power walking is commonly used to represent an exaggerated walking style. This style of overstriding and exaggerated arm movements is often linked with injuries. Because of this I don't generally use the term power walking. A better term for a healthful energetic walking pace is "fitness walking".

WALKING DON'TS 
Common mistakes made by walkers...

1. Do not over stride

2. Do not use too vigorous arm movements

3. Do not look at the ground

4. Do not hunch your shoulders

5. Do not carry hand weights or place weights on your ankles

RR Communicates Using a New E-mail System

During May, Al Rider completed his design of a new e-mail system for Reston Runners. Working with Will Fraize, Debbie Margraf, and Carol Brooks, Al tailored a list serve system that allows all member e-mail addresses to be entered directly from the club roster. 

The system is secure. Members can edit their own addresses. This is a big deal since keeping up with e-mail address changes is a real chore.

The new e-mail list enables club news to get to everyone who has provided RR with an e-mail address. Club messages keep us all informed of events and programs. Thanks to Al and the beta testers of this new system.

Marathon and Ultra News

2002 JFK 50-Miler: Planning Ahead
by Anna Bradford

It's fall marathon training season, and to many Reston Runners, that means training for the JFK 50. If you've been around the club for more than a few minutes, you've probably met several people who have participated in this annual Reston Runner event, and maybe you've even had the pleasure of hearing their JFK stories. Perhaps they seemed just a little crazy to you, bordering on obsessed, but just remember that first time you ran a marathon- you thought about little else for months before and months after.

Well, the JFK is like that, only more. To some, running 50 miles holds little appeal. It's long- like almost twice as long as a marathon. It's uncomfortable- sometimes gross and uncomfortable. It's time consuming- takes up almost your whole dang weekend. And you get tired. Wicked tired. To others, therein lies the appeal. It's a long challenge that tests your resilience and consumes your whole mind and body for a weekend until you end up happily exhausted. With an obscenely large medal around your neck.

For the Reston Runner participating in the JFK, the event is really just an excuse to join together with friends on trail runs, potlucks, parties and eventually a weekend away full of socializing, eating, and a little running. By the time our 100 runners and crew hit the starting line in November, they've played pool in Tony's basement, jogged out to the falls a few times to watch the kayakers eat foam, taken in the advice and expertise of JFK veterans, and shared a lot of meals together.

Since 1995, 77 Reston Runners have run the JFK 50, and many of those have run it multiple times. Of the 141 starts, we have logged 138 finishes. Most of those runners simply trained for and ran a fall marathon, rested for 3 weeks, then ran the JFK. Based on our sample, the odds are you will finish the JFK if you start it. And based on our experience, all you need is a good 20+ miler in the fall, good shoes, a registration form and you're ready.

The secret to our success is simple: support crew. Each runner participating in the JFK brings a support crew or is assigned one. The support crew is briefed at the pre-run potlucks regarding strategy, packing tips and survival. During the race the crew stops along the course every 6-10 miles to encourage, feed and water their runners. When the runners start to look really nasty around mile 35, the crew must keep their true thoughts to themselves and cheer, "You look great!! Keep it up!" And since our runners know better than to drop out when their crew has sacrificed a whole day to drive around Hagerstown Maryland hauling running gear and calling out encouragements, they almost always finish.

This year's race is scheduled for November 23rd, perfectly timed for 3 weeks after the Marine Corps Marathon or 4 weeks after the Baltimore Marathon. Several pre-event socials are scheduled (August, October, November) for those possibly interested in running or crewing. For information about our schedule and how to get involved as a runner or crew, check out our website at http://www.ridersite.org/jfk50/index.htm or email Anna at annajim@erols.com. And if you're mildly curious, just come along to the potlucks- what can it hurt?

26th Marathon International de Paris: April 2002 
by Tom Conrad

Joan and I spent a week sightseeing in Paris and doing the Paris Marathon. Jerry Lewis and Libby Courlang also spent the week in Paris, and we hung out together for much of the time. This article focuses on the Marathon, but anybody who is interested can contact me or Joan regarding our other activities in Paris.

Friday was a do-nothing, recovery day. We all arrived in Paris on Friday, April 5: Joan and I on an all-night United flight, and Jerry and Libby on an early, early morning Air France flight with a dozen of Jerry's Cairo running friends and hashers.

Marathon Expo. We went there on Friday evening and met up with Jerry, Libby, and the dozen Cairo runners. The Marathon Expo was one of the better expos. It had numerous features beyond the standard running clothes, such as give-away drinks, including red wine, heart-rate monitors, cell phones tied to the Champion Chips, and exercise machines.

After the Expo, the dozen of us wandered the streets for hours (figuratively) looking for a pasta restaurant. Half of us gave up and went to a Thai restaurant, and the other half kept wandering. The best thing I can say about the Thai restaurant, beyond the laughs we got from our inability to communicate in either Thai or French with the waiter, waitress, and proprietor, was that it finally gave us a chance to sit down. After dinner, the four of us walked back to our hotel, via the floodlighted Eiffel Tower.

Saturday was a Conrad-style Marathon prep day. Joan and I were on our feet all day, walking the streets of Paris -- about 10 miles in total. By the time we returned to the hotel, we were too tired and late to ride the Metro to the pasta dinner at the Expo, so Jerry, Joan, and I had a pleasant and relaxing pasta dinner at the Italian restaurant across the street from our hotel. The proprietor/waiter was preparing for his 9th Paris Marathon, so we had something in common with him. Then, it was early to bed.

Marathon Day started with Jerry and I riding the Metro to the starting area at the Arc de Triomphe. The weather was great: 40ºF at the start, sunny, and a light breeze. During the Marathon, it warmed up to the low to mid 50°s. It was an hour wait for the Marathon start, so I sat in the sun under the Arc de Triomphe, people-watching.

The Start was a sea of humanity from one side of the Avenue des Champs-Elysées to the other, and backed up several hundred yards. In total, there were about 30,000 entries. Jerry got near the front, and crossed the start line in 38 seconds. Being a walker, I was toward the rear; it took me 11m20s to cross the start line. Runners had to watch their every step because the ground was covered with water bottles, plastic garbage bags, and clothes of all kinds that people had worn to keep warm. I have never seen so much garbage at a marathon start, but, again, I have never started so far back in the pack. Others talked about how they had been pushed and shoved at the start.

Once I crossed the start line, the pace immediately picked up to my normal fast-walk pace, and the first kilometer was my fastest, and the second kilometer was my second fastest. It helped that the entire 2 km on the Champs-Elysées was a gentle downhill. At the m marker, the course passed around the Place de la Concorde and onto Rue de Rivoli. While on Rue de Rivoli, we passed the Jardins des Tuleries, Musée du Louvre, Palais Royale, Hôtel de Ville, Place des Vosges, and onto the Place de la Bastille. At about 3 km, I suddenly noticed the scarcity of people around me. From a 30,000 person mob scene at the start, the people spread out so much that I was feeling lonesome, walking all by myself.

The new opera house, Opéra Bastille, was across the street from the Bastille monument. Next, we traveled along the Rue Saint Antoine to the Place de la Nation, another obelisk to go around. That was the famous sponge stop, where the guys are out dancing in girlish outfits and pompoms. That reminds me - there were a total of 61 musical groups along the 42 km course. Quite a serenade. We could hear them for some distance along the course, so we got to hear music for almost half of the course -- at least those of us who were bringing up the rear where it was kind of quiet.

From about Km 10 to Km 20, the course went through a pleasant, multi-use park. I thought it was Parc de Floral, until I looked at the map, which said Bois de Vincennes and in another place said Parc Floral de Vincennes. Regardless, we had some mild uphill and downhill (i.e., 50 foot rise and 100 foot fall), but that made it interesting. Further, the trees sheltered us from the headwinds (breeze), and then we turned around and started heading west, with the wind to our backs. Portions of the park had residential to the left and parkland to the right. Most of the park was passive recreational, but there were a few active areas such as lakes, a zoo, a hippodrome, a racetrack, a stadium, a few ball fields, a palace (which I missed), and undoubtedly other things that I missed.

The Last ½ Marathon. Upon leaving the park along Avenue de la Porte de Charenton, we passed the 21.1 Km marker. That excited me because: (1) the easiest part of a marathon is the last half because you know you have less than half the marathon to do; (2) I was well ahead of schedule, averaging 12m40s per mile (my average time the last ½ Marathon was 12m57s per mile), whereas my goal was 13 min/mile; (3) the aching in my hips had disappeared; (4) I was feeling damn good and passed 1,000 or more runners-turned-walkers or very slow runners; and (5) I had more company.

Rue de Charenton and Avenue Daumesnil were nice shopping areas. It was in this area that somebody gave me a glass of red wine. Tasty!

Onward we went, past the Gare de Lyon (train station) and Rue de Lyon to the Bastille obelisk, where we had been 2 hours earlier, then onto the Boulevard Henri VI, and onto the Quai des Celestins.

The course went along the Seine River for about 8 km. Flat. Flat. Flat. Not boring. Not boring. Not boring. We could see nothing to our right but retaining walls; but to our left we passed the Ile Saint-Louis, Notre Dame, Sainte-Chapelle, Museum d'Orsay, Assemblee Nationale Palais Bourbon, Hôtel des Invalides, the Eiffel Tower, and the Seine with its boats.

When the course left the Seine, it passed through very nice residential areas and into a park, the Bois de Boulogne. At this point, we were at 34 km; anybody can do 8 km -- piece of cake; kind of "a walk in the park". The parks are as pleasant as they can be. The Bois de Boulogne is a multi-use park, with lakes, flowers, trees, and passive recreation, along with a hippodrome and pleasant park roads.

Finish. As we left the park, there was that 42 km sign, and, by golly, as I looked up, there was the "finis" sign, and the Arc de Triomphe in the background. Joan walked out to meet me at Km 41, tired from our long walk the previous day. A few runners jogged past me in the last ½ km, having regained a second wind (or knowing they were "near the barn"). 

This was one of my most enjoyable marathons. In addition to the outstanding course, I finished in 5h35m30s, 5 minutes faster than my goal, and felt very good. It felt good to pass so many runners in the last half of a marathon. The weather was phenomenal: 40-55ºF, a light breeze (it was a tailwind half the time), and sunny. Spectator support was limited, but that likely was because I was behind the "back-of-the-packers." The Metro system is so good that spectators can use it to meet their friends at many points. Water stops were at 5 km intervals, and included sports drinks in a few places: oranges, Chiquita bananas, and raisins at each stop; and sugar cubes and lemons at the last several stops. Sponge stops were located at 5 km intervals (unfortunately, all but the first few had been torn down by the time I got there). Several groups handed out red wine along the course, and there was beer at the finish (warm, and we had to buy it, but beer is beer).

Jerry met me at the finish, along with his friend Zorro with whom Jerry had finished side-by-side. Zorro provided a great excuse for Jerry to do a bit of walking. Hey, not a problem. The more time we spend doing a marathon, the more fun we have. It is not fun to rush through a marathon in only 2 or 3 hours. It is best to enjoy it for a meaningful duration!

We hooked up with Jerry's friends from Cairo, took photos, smoked cigarettes (no, I was the only one who did that!), had a beer, BS'd about our marathon, and generally enjoyed life as we strolled along Avenue Foch toward the Arc de Triomphe, where we caught the Metro to head back to our hotels.

This marathon was a real success. Great weather. Marvelous course (except only a few hills). Beautiful sightseeing. Faster than my goal. Good people to socialize with. All-in-all, one of my most enjoyable marathons.

Post-marathon activities involved the following:

• Waiting around the very windy Eiffel Tower for the rest of the Cairo group to show up. Mass confusion regarding people's late arrivals (some were up to an hour late). Finally, a champagne toast to celebrate our outstanding achievement.

• A Metro ride to the restaurant where Daniel had made reservations; there were two more people in our group than the number of reservations, but not a problem.

• A fine French dinner, except Joan and I ordered the wrong things. Nevertheless, good company. A long, enjoyable dinner, which kept us out until after 11 p.m. With only a ½ hour nap after the Marathon, some of us were dragging.

Summary
The Paris Marathon is one of the best in the world: 30,000 participants; good Expo; outstanding organization; terrific water and food stops; sponge stops; music groups at 0.7 km intervals; both Kilometer and Mile markers at every kilometer and mile; great sights; a relatively flat course; and outstanding sightseeing.

This Year's Boston Marathon 
by Jim Nagel

In spite of running a personal worst, I refuse to be negative about my day. I had an injury in February that prevented me from training and running as well as I would have liked. I was concerned about even finishing the race. I did one 20 miler back in early February.

It was a whirlwind trip starting early Sunday morning, the day before the race. The plane was late but we still got to packet pickup at about 1 o'clock.I got my number, found my friend Brad I was supposed to meet, and bought some new shoes and lace locks.

Race day morning I took the T (just a block from the Hostel where I was staying) to the bus pickup area. I found fellow Reston Runner Nigel Elkan and I cheated and cut in line with him.

When we arrived at Athletes Village, we ran into Reston Runner Rob Jones and the 3 of us stayed together, 2 Brits (them) and a Yank (me).

It was heavily overcast, foggy, and somewhat chilly all morning. It had rained overnight after a beautiful and quite warm day on Sunday. Lines for the portajohns and food were long but we had lots of time. The time went by quickly and it was soon time to head for the start. We found Chuck, Maureen, and Mark Malander, another Reston Runner of some distinction.

In spite of my best qualifying time ever, it seemed I was farther than ever from the start. I got to the corrals late and was near the back of my group. The gun went off and 4 minutes later I crossed the starting line walking. In spite of what seemed like a long wait to run, the first mile went quickly (7:42).

My race strategy:

1. Finish in time to make my plane (scheduled departure 6:35)

2. Avoid a personal worst

3. Have fun, relax, run conservatively and finish

So from there I settled into a semi-fast pace (7:25) for the next two miles of downhills. From mile 4 to 11, I ran every mile between 7:40 and 7:48. My legs seemed to be OK. But I was fully aware of the need to be feeling good for 16-21 so I ran "comfortably." I was looking forward to Wellesley. The coeds were out in force, with as much enthusiasm as a group can have. I stopped numerous time for the fun of giving someone a kiss.

Before Wellesley I high-fived countless kids along the way. A couple of them need lessons in high-five etiquette, however. They seemed to want to play dodge-hand (like Lucy pulling the football from Charley Brown).

Having 2 young daughters (4 and 6) of my own, I took special notice of the young girls and tried to make eye contact with them and give them big smiles as I high fived them.

In the first half, my stomach was not feeling that great but I tried to drink gatorade and water at each stop. Later in the race as it warmed up I started just dumping water on my head and was not drinking as much, a mistake perhaps.

I was wearing my JFK Reston Runners team singlet which has my name on it so people all along the course were calling out my name and giving encouragement. The crowd at Boston has a special level of support that I just don't feel at MCM,

Three miles after Wellesley is where thing start getting hard. My Wellesley mile was my slowest up to that point with all the stopping and "socializing" (8:15) although that might have been artificially high as I think I missed hitting my split right at the mile markers. Those hills are tough being placed where they are. I was now doing slightly over 8 minutes per mile.

At 21 and 22 things got worse, although I was doing better than most around me. I crested Heartbreak and ran past Boston College. Five miles to go and a decent finishing time was within reach.

At mile 22 (3:00 on my watch) the wheels came off the cart. My quads were screaming at me and I had to walk. I was unable to follow my philosophy of bearing down for the sake of ending it more quickly and with more satisfaction. I could have gotten a Boston PR but that will have to wait for another year.

Mile 23-24 took me over 19 minutes. But I still had a chance to avoid a personal worst so I managed to rally for a 8:36 25th mile and then really bore down for the last mile but I could not quite sustain it to avoid the PersWorst. I was hurtin for certain but glad to be done.

I guess I would be better able to block the pain if I were better trained. I also could have avoided the PW if I had not "indulged" myself in Wellesley. But I don't regret it too much. I should have just walked a little less.

I went through the finishing area as quickly as I could not knowing how much leeway I would have since I needed to get back to the Hostel to pick up my bag before heading to the airport. Fortunately the bus with my running bag was close to the T stop.

I shuffled slowly toward the gate, stopped for a beer (I think I deserved it). When I got to the gate Mark Malander was there. He was a little disappointed in his day since he had hoped for a 2:35 but ended up around 2:42 or thereabouts.

It was nice to get home and sleep in my own bed. I actually didn't feel too bad the next day.

The London Marathon: It's Costume Time! 
by Jerry Lopez

The London Marathon was simply incredible!! It was once again a mega sensory experience with added personal flavor this year. There was ample publicity beforehand describing the route and the demographics of the 33,291 starting runners that included 13,261 virgin (first time) marathoners. There were 2,062 teachers, 978 accountants, 784 civil servants, 645 housewives, 143 beauticians, 105 taxi drivers, and 78 musicians. The largest running group was students and teachers.

One paper noted that people in their 30's are tired of their conservative, rut-like existences, yearn for adventure, and fulfill this fantasy by running marathons. As proof, the paper noted that 16,383 runners were in this age group. There were also 988 police officers carrying truncheons, 92 clergy, and 35 psychiatrists.

About 9:00 a.m., I was at the marathon starting area at Greenwich Park. There were hundreds of runners putting on their costumes. The "Save The Rhino" runners were donning their full-body 30-pound costumes that required both hands to hold up the horn while running. There were two other runners, Tic and Tock, each one wearing a 6-foot Timex watch costume. Another runner was carrying a near life-size mannequin of Queen Elizabeth. One runner was wearing a 120-pound 1940's diving suit. At the start, next to me are eight runners inside a giant dragon costume. A few paces away are runners wearing huge cartoon character heads. The fireworks go off, and the marathon begins.

The first half of the course passes through the Docklands suburbs, around the Cutty Sark at mile 6, and then along more suburbs toward the midway point at Tower Bridge. There were over half a million cheering spectators along the route. At least two clergy were sprinkling holy water on the runners; many bands were playing anything from high volume Beatles tunes, bagpipe airs, jazz, rock and roll, barbershop, and steel pan arrangements. 

Costumed runners continue to get attention. There's an eye-catching Playboy bunny, several Wonder Women, Batman, Robin, an African in tribal dress, and four Japanese wearing short Oriental kimonos and large baskets on their heads. One man carried a large canoe. Several huge men wore pink tutus and wings. Four people carried a tree while an ax-carrying participant ran in close pursuit. Two runners appeared with a rope chain connecting their legs. There was a two-runner camel, and four muscular runners carried a huge platform bearing a crippled colleague. There were firemen in uniform, and two camouflaged soldiers with a 50-pound packs. 

There were inspiring and courageous runners, such as the husband guiding his blind wife. There is another runner who had no arms and a prosthetic leg. His fellow runner also had a prosthetic leg. The personal thrill of being with these thousands of offbeat and brave runners got my adrenaline going. 

Soon after mile 12, we reached Tower Bridge, crossing the Thames. There are thousands of spectators along the bridge. My left knee feels like it's about to buckle. By mile 15, it has become more painful to walk than to do a combined shuffle/jog. 

For the next 5 miles, the route crosses residential and industrial areas. My pace is slowing as the discomfort increases. At about mile 19, I notice that most of the runners around me appear to have resigned themselves to walking. I'm moving faster with my jog/shuffle. At one point, the crowds have surged beyond the sidewalks onto the street, leaving only a small opening for the runners to pass. One man caught my eye, waved his clenched muscular fist at me, and shouted "You can do it!" It was like an energy transfer! My spirits felt great and there was a flood of adrenalin. I couldn't move very fast, but except for a few short walk breaks, I managed to jog the remaining six miles.

At mile 25, Big Ben and the Houses of Parliament were in sight. The final 1.2 miles lead toward Buckingham Palace and then the Finish Line in St. James Park. I finally crossed the finish line at 5:53:13 and was still able to walk into the finishers' area. London remains the best, most emotionally moving marathon I've done.

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