From the President

Runners and walkers are gleeful to finally have made it to Spring. Winter challenged even the most rigid training schedules with arctic temperatures and relentless snowfall. Reston Runners were blessed with a dogged maintenance crew who cleared the paths long before the side streets were passable. Through it all, Reston Runners joined together every Saturday and Sunday en masse to walk, run, and slog through their miles, earning their social time at breakfast afterward.

After one of the heaviest storms in February we held our Annual Meeting at the Hunt Club. This “meeting” was really a celebration of those who make Reston Runners the active and vibrant club it is. We thanked the 160 club members who gave their time this past year to Reston Runners and enabled the club to host approximately 240 events in 2002, including club runs and walks, training programs, potlucks, parties, races and special events. We also honored our roots with an “Old Timers” celebration of stories, a slide show of our over 25 years of running together and created a “History Book, 1st Edition.”

Our Annual Meeting also marked the election of a new Board of Directors. The President (Anna Bradford), Vice President (Joe O’Gorman), Director of Walking Programs (Liz O’Toole) are familiar from last year, while the secretary (Diane Lathom), and both Members at Large (Moshe Fluk and Mark Sells) are new to the board. All Board members have been preparing for the upcoming season -- one of the busiest for Reston Runners.

In May, the Women’s Training Program begins. Under the direction of Ann Deschamps and her many coaches, over 100 women new to running and walking will work together for 8 weeks to improve their fitness and health. Many of these new athletes will train for the Women’s Distance Festival on Saturday, June 28th, which is being directed by Loretta Malander this year. Carol Molesky and Rebecca Cimino will again manage the 10 week summer program, Youth in Motion, which offers children age 3 to 15 an opportunity to run for fun. The children enjoy supervised games, exercises, and races. Offered continuously since 1973, this is Reston Runners’ longest running program. Finally, the 12-week Interval Training Program, coached by Cindy Carlyle, will prepare RR members to run faster, stronger and farther (leaping tall buildings in the process) in preparation for their fall races.

And if you’re not a new female runner, a child, or looking to train hard on the track, you’ll still find comradery with the Reston Runners as you join us for our weekend 5 or 10 mile jaunts and share bagels, coffee and conversation with us afterward. Dennis Hays, our course and schedule czar, has diverse training opportunities lined up for us this spring, including several potluck breakfasts (with and without hot tubs), relay races, a Public Safety Appreciation Run, and a “T Shirt Poker” run. And of course, for those training for a fall marathon, we offer the option of adding mileage to the Sunday runs beginning in May.

Each of these programs and events is powered by energetic and dedicated volunteers (you) and we are always open to new friends to join in the fun. Coaches for the women’s and children’s programs are eagerly accepted (no experience necessary), and the Women’s Distance Festival “Spring into Summer 5K” will depend on volunteers for registration, course marshalling, timing and heaving equipment around. If you’re curious about how to get involved, track me down and I’ll help you find the activity that fits your schedule, experience and interests. There’s nothing quite like the experience of helping someone meet their fitness goals, which is the end result of every volunteer effort.

Keep an eye on the website (www.restonrunners.org) for all the opportunities to train, play, socialize and volunteer with your club this spring. Stay healthy so we can enjoy the beautiful Spring weather together.

Women’s Training Program on Mondays
May 5 to June 23

Program Overview

This eight-session program is for women who want to begin a new exercise program or get back into exercising. Following a program that respects individual needs and fitness levels, participants are guided in activities that promote flexibility, strength, and conditioning.

Guest speakers address issues relevant to women’s fitness, health, and exercise. All activities take place in a non-competitive and supportive atmosphere.

Participants learn and practice sensible exercise techniques that they continue between training sessions.

A group of dynamic motivational Reston Runners volunteers, organized by Ann Deschamps, guides the sessions. The program promotes fitness in a non-competitive atmosphere of mutual support and encouragement. Participants walk, jog, or run with others moving at similar pace. In addition to exercise, the sessions include a brief presentation on a topic of particular interest to women including proper walking and running form, nutrition, choosing appropriate shoes, and fitting exercise into a busy schedule. Participants choose among four different groups: walkers, walk/runners, beginning runners, and advanced beginner runners. Each group varies their workouts throughout the program. Participants are encouraged to move between the groups as they are comfortable. If you are a walker and want to work out with other walkers or maybe even pick up the pace and start jogging, then this is the place for you.

Program Goal

Participants prepare themselves to complete the 5K (3.1-mile) Women’s Distance Festival event on June 28, 2003.

Time and Place

Every Monday (May 5 through June 23, 2003), 6:30 - 7:30 PM, South Lakes High School Track.

Who may participate

The program is open to all women who want to exercise in a supportive atmosphere, and who have signed the program waiver of responsibility acknowledging full understanding of potential program risks.

Cost:

$15 per person by mail or online registration (The fee covers administrative costs and the cost of a program t-shirt for each participant).

Register online from the RR website at www.restonrunners.org, or print out and submit (bring to the initial meeting) the application found on the website and in this newsletter. Or, just show up for the program. Application forms will be there.

Interval Training Program
June 10 – August 12

Once again, RR is offering this great program for our members. If you know non-members who would like to enroll in this program, direct them to our website at www.restonrunners.org so they can join RR using our on-line membership registration or a printable application form. Interval training program registration is also available on-line.

Again, Cindy Carlyle will be our coach, guiding us through a variety of activities to develop our speed, strength, and cardiovascular fitness. Cindy will tailor the sessions to accommodate your event goals. Whether you are preparing for 10Ks or a marathon, or no race in particular, you'll benefit from this program.

There will be twelve Wednesday sessions from 7:00 – 8:00pm from June 10 through August 12. Again, the program is open to all Reston Runners members.

Cost:

$16 per person.

For more information:

Contact the program coordinator, Diane Lathom at itp@restonrunners.org.

Women’s Distance Festival
“Spring into Summer” June 28

Reston Runners will once again organize the Reston RRCA Women’s Distance Festival 5K Run/Walk will be held Saturday, June 28, 2003, 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 will soon be available. Please visit our website, www.restonrunners.org. You can also print out registration forms from the website.

Packet pick-up and late registration is Friday June 27, from 1:00 p.m. to 9:00 p.m. at Reston Sport & Health in Isaac Newton Square.. Race day registration and packet pick-up on Saturday, June 28 begins at 6:30 at the South Lakes High School track area. On-line registration is $17 through June 21. Mail-in registration is $17. All registrations whether postmarked, made in person, or made on-line after June 21, are $20.

Be sure to sign up for a wide variety of volunteer tasks. We need your help with registration, course monitoring/sentries, and water support (men, this means you). Volunteer sign up sheets will be at the weekend runs starting in May. If you have questions regarding event participation or volunteer opportunities, contact race director Loretta Malander at wdf@restonrunners.org.

We will have race entry forms available in the coming weeks for you to distribute at work and around the community. We want to build participation in this event and encourage all RR women walkers and runners to participate.

We will give awards given to overall winners, and 5-year age group winners. There will also be several awards for “special category” winners. See you at this year’s edition of the WDF.

Children’s Running Program “Youth in Motion” Begins June 10

The program that began it all (RR evolved from a children’s running program) begins Tuesday, June 10, and meets every Tuesday for ten sessions from 6:00pm to 7:00pm through August 18 at the South Lakes HS Track. Register your children by enrolling on-line from the RR website at www.restonrunners.org. The one-time registration fee is $14 for the 10 sessions and program t-shirt. An application form also appears in this newsletter.

We look forward to another wonderful season with youth from ages 3 - 13. If you were in the program previously you will get an application in the mail.

Every year, volunteers have a lot of fun working with the kids who are divided into age groups for their age appropriate running and fitness activities. We’ll show you what to do, so sign up to be a coach by contacting Carol Molesky at yim@restonrunners.org. If you can’t coach at all ten sessions, volunteer anyway. We’ll be able to fill in for you.

Debbie’s Demographics: It’s Time to Renew!
by Debbie Margraff

Here are the current membership numbers. Notice that membership has taken its predictable early spring drop because we are still waiting for renewals.

We now have 655 individual members (down from 959 at the end of 2002) from 510 households (down from 747 households at the end of 2002). This means there are 269 households out there who have not yet renewed. We’ll be sending out separate reminders soon.

Welcome New Members!

Reston Runners welcomes those who have joined the club since our last newsletter report. To our longer term members, if you see someone new, introduce yourself.

April 27: March of Dimes WalkAmerica

Reston Runners will lend a helping hand to the March of Dimes again this year by operating the registration tables at the WalkAmerica event, set for Sunday, April 27 at the Lake Fairfax Park Pavilion.

Contact John Koss to help with this worthy event from 7 am - 9am. On-the-job training provided. Run or walk the course, and enjoy the food and festivities afterward!

To volunteer or ask questions, contact John at: 703) 471-5964, or by e-mail.

Why Do Runners Run?

by Duane Baltz

A woman stopped Roy the Reston Runner one day during his lunch run on the Mall and asked him, “Can you tell me why you are running?” It seemed like a reasonable question, but Roy was just getting into a groove and could not find an answer. How do you stop and explain a groove to a pedestrian on the street?

“I like it,” he said pointing to another runner. “Ask her. Maybe she can give you another reason.”

Afterward, Roy wondered if there was a better answer to that question. Ordinary people really do not understand why runners have ritualized this particular form of body punishment. He decided to survey the Reston Runners Club members for an answer.

In his research, Roy applied the innovative poll-taking method instigated by Club President Anna Bradford. Her method essentially says: To find out, ask. What you ask is important because you asked. Roy found several convincing reasons why runners run.

The first is conditioning. People whose running is reinforced by a reward at some point will continue to run. It could be a PR, a brief runners’ high or shot of adrenaline. Or, it could be a long-term reward like meeting a friend or a mate.

Research shows that a rat will learn a maze when it finds a reward at the end. Remove the reward and replace it with punishment and the animal stops running the maze. Human beings, with their superior intelligence, will long endure sustained agony and discomfort in anticipation of some eventual reward.

A related reason is habit. When the reward becomes less frequent, runners will continue to run because they fear if they stop, something will be missing – although they are not sure anymore what it is. Habit is correlated with advancing age.

Another reason is competition. Some runners, whether driven by demanding parents, compensating for an unrewarding career, or just wanting to do things better than others, crave achievement. They train for the physical and mental discipline that enables them to achieve performance above and beyond that of normal folks. The sample for these runners is small since top-seeded runners are rare and hard to catch.

A primary reason is health. The healthy bodies displayed at any congregation of runners is evidence that running is correlated with good health. Discounting cases of pulled hamstrings, iliotibial band syndrome, plantar faciitis, pulled Achilles tendons, stress fractures and the like, there is less poor physical fitness among runners than among the non-running population. Some non-runners may discount claims that running makes one fit, because only fit people run. These survey responses were disqualified as heresy. Running produces fitness. If there is any doubt, ask a runner.

A final reason for running is community service. Runners, who are instilled with the virtue of donating time and energy to help their fellow person, find plenty of volunteer opportunities in a running organization. Training and racing events absorb volunteer time like a vacuum draws air. Ask any volunteer.

In the end, the research to answer the question, “Why are you running”, led Roy back to his initial response, “I like it”.

Relay for Life May 31

by Fernando Boccanera

Relay for Life is a unique, challenging, and fun way to raise money for the American Cancer Society and you get a good running or walking workout at the same time. It is a 20-hour overnight celebration at South Lakes High School track. Teams of 8-15 people take turns walking and running around the track from 12 noon on Saturday, May 31 until 8am on Sunday, June 1st. Teams have at least one member of their team on the track at all times. While the Relay is taking place, there is a party atmosphere created by people camping out, enjoying entertainment, eating, and playing games.

How is Reston Runners involved?

Reston Runners has participated in the last 3 years and has raised an average of $4,066 per year for the American Cancer Society. We will have a campsite set up with lots of music, and massages from AKS Massage School.

Active for Life Relay Challenge

The Active for Life Challenge is a way to encourage Relay participants to exercise. You will set a goal for minutes of daily activity and then will record the minutes exercised. Qualifying teams and individuals will be recognized during the Relay. As a running and walking club, we have a real shot at qualifying because we are a very active bunch.

Midnight Madness

Due to some changes in the organization of the Relay, there will be no Midnight Madness in 2003. We encourage runners who previously participated in the Midnight Madness to join the non-competitive team.

How can I participate?

Sign up for the team and participate in the Relay. You will run, jog or walk for as long as you would like, anything between one and a few hours, whatever suits you. We are also encouraging team members to record their exercise in order to participate in the Active for Life Challenge.

Money, money, money.

Each participant pays a $10 registration fee and completes a registration form as soon as possible. In the weeks leading up to the Relay, you try to raise a minimum of $100 for the American Cancer Society; just ask 10 friends for $10, it’s really not that difficult.

How do I sign up?

Complete a registration form, available from team captain Fernando Boccanera at club runs, write a check for $10 made out to the Reston Runners and return both to Fernando at a Saturday or Sunday morning run or mail to 10916 Thanlet Lane, Reston VA, 20190.

If you have questions, contact Fernando at (703) 731-5738 or by e-mail.

Reston Runners and Joy of Sports Foundation (JSF) to Collaborate on Winter Race

RR is pleased to announce our association with the Joy of Sports Foundation (JSF), who will be the beneficiary of our 2003 Fall-into-Winter event. During March, race directors Anna Bradford, Joe O’Gorman, and Neil Knolle met with Cyndy Porter, Chairman of the JSF Board, and completed the agreement between RR and JSF. The two organizations certainly complement each other.

The Joy of Sports Foundation is a non-profit, tax exempt organization that uses sports and physical play to help children learn life skills and to fully develop themselves in body, mind, and spirit. JSF was founded in Washington, DC in 1989. Since then, it has served more than 15,000 children. Over the past three years, JSF has expanded its impact to the national level. JSF programs and publications have benefitted schools, Boys & Girls Clubs, and child care centers across the country. They have been recognized as models by the President's Council on Physical Fitness and Sports, the United States Tennis Association, the ATP Tour, and the Boys & Girls Clubs of America.

JSF programs strengthen the following life success skills:

• Concentration: Helping children learn to maintain focus.

• Cooperation: Strengthening the social skills needed for kids to work effectively as a team.

• Self-esteem: Helping kids develop a positive self-image and the resiliency to overcome challenges.

• Imagination: Encouraging children to develop their innate ability to think creatively and visualize positive outcomes.

• Relaxation: Showing children how to unwind and control their own energy levels.

• Perseverance: Coaching kids in a way that taps into their determination to accomplish their goals.

• Sportsmanship: Teaching children that each player deserves respect and encouragement.

JSF offers after school programs, spring break and summer camps, special clinics, and staff development training. JSF speakers are available to address schools, civic organizations, and other groups. The goal is to foster a renewed appreciation of the positive impact sports can have in a child’s life and a commitment to the importance of making child development the priority in youth sports programs.

If your company or private enterprise, or you individually, would like to help sponsor this worthwhile December event, please contact Reston Runners Vice President, Joe O’Gorman at vicepresident@restonrunners.org.

Reston Runners looks forward to working the Joy of Sports Foundation in the 2003 edition of the Fall-into-Winter event. To find out more about the Joy of Sports Foundation, visit the JSF website at: http://www.joyofsports.org.

Fitness & Health

Mental Training Overview

Source: http://www.runquick.com/corcorn/mental.htm

Most athletes spend a great deal of time physically training their bodies for the rigors of competitive sport. While physical training is undoubtedly necessary, it is not the whole key to successful competition. The mind also plays an important part in athletic success.

In x-c running, mental skills can be used to overcome a variety of situations. Specifically, visualizing a positive outcome can be used to overcome pre-competition nervousness. Positive self-talk and affirmations can be used to block out pain during tough parts of races. Indeed, the mind can control how the body reacts to a situation.

Fortunately, a number of mental training techniques are available to contribute to success as a runner. Mastering these techniques, however, takes regular practice.

Specific Techniques

The following mental techniques can help when running. Depending upon the technique, they may be practiced before, during, or after a workout or race:

• Visualization: The self-fulfilling prophecy (i.e. if I think it, then it will come true) can have a powerful affect on success in sport. Visualization involves mentally rehearsing positive outcomes of future events. For example, one might lay down, relax, and think about how a future race will play out. The person will visualize himself or herself running quickly and effortlessly, overcoming any obstacles, etc. The more vivid the visualization (i.e. sights, sounds, and smells), the more powerful the visualization experience.

• Positive Self Talk: Self talk is the "internal dialog" which goes through a person's mind. For example, when running, a person might "tell" himself or herself that he or she is tired and feeling sluggish. If this is the case, then the self-fulfilling prophecy (see above) will work against the person's performance. Positive self talk, on the other hand, can contribute to a higher performance. Training the mind to "say" things like "I'm feeling really good today" or "this isn't really that hard" keeps the internal "dialog" positive and should result in better performance.

• Internal Affirmations: Self compliments can be useful for overcoming tough patches in races or workouts. For example, a runner may tell himself or herself things like: "I'm faster to this point than I was last week" or "I've never felt this good at this point in a race." In essence, internal affirmations are another version of positive self talk.

• Relaxation/Psyching: Many athletes find that performing a set routine before a competition puts them in the proper frame of mind before a competition. This can include activities such as stretching, easy running, lying down to visualize, or listening to music. After a period of time, these activities become automatic and cue the body that a performance situation is about to take place. Ideally, these activities will result in the athlete becoming physically relaxed, mentally relaxed, focused on the moment, and in a state of optimal arousal prior to the competition.

• Focusing/Monitoring: The ability to concentrate on the task at hand and block out unnecessary stimuli can be very useful for runners. If the mind is allowed to wander, the runner can often find himself or herself drifting back off the pace. Focusing on relevant stimuli like what the competition is doing, the rate of breathing, and split times can prevent mind wandering. The goal is to keep within the present moment. Focusing and monitoring skills can be practiced during workouts; with practice, they become automatic.

• Mental Bargaining: Making "mental deals" with oneself is an excellent way to overcome barriers when running. For example, if a runner has a mile left to go in a race, rather than focusing on running fast for the whole mile, the runner might bargain with himself or herself by splitting the distance up into quarters. The self talk might play out as follows: "All right, I have a mile to go. That's four 1/4 miles. Running 1/4 miles at this pace is relatively easy. Let's run this first 1/4 (which will be easy) fast and see how it goes." In essence, mental bargaining is really "reframing on the fly." (see below.)

• External Affirmations: In most cases, running spectators are very supportive, both to teammates and non-teammates alike. Comments such as "you're looking good" or "keep up the strong pace" tend to be offered to all competitors regardless of position in the race. The smart competitor will take these comments at a face value and use them to augment any internal affirmations or positive self talk.

• Reframing: After a negative experience (e.g. having a poor race), the tendency for many is to dwell on the negative. Reframing challenges the athlete to look at the experience in a different, more positive way. For example, after a poor race, the athlete might reframe the experience as follows: "Well, the result may not be what I had expected, but the race was a difficult training session which will make me even more fit for the next time I race."

Conclusion

Mental training alone will not produce great athletic performance . However, when combined with proper physical training and racing strategy, mental training can make a difference. Additionally, regular and structured mental skills practice is needed to reach peak performance.

How to Sleep Well

Source: http://www.wholefitness.com/healthymind.html

Put Sleep at the Top of Your To-Do List

To do today: work projects, school activities, sports practice, music lessons, neighborhood meeting, household chores, and family time. Oh ?? and somewhere on your list, tryto find time for a good night's sleep.

"We all have too much to do, so be sure to derive the greatest benefit from your time in bed," stated Andrea Herman, director of the Better Sleep Council. "How well you sleep at night can make all the difference in how productive and stress-free you'll be the next day, whether you're scrubbing the bathrooms before house guests arrive or rushing to the grocery store to stock up."

Like proper nutrition and exercise, sleep is essential to feel your best. Because we all want to stay healthy, it's important that we get the best night's sleep possible every night.

To help ensure relaxing days and sleep-filled nights, the Better Sleep Council offers the following tips:

1. Give yourself "permission" to go to bed. As hard as it may be to put away your "to do" list, make sleep a priority. You'll thank yourself in the morning.

2. Take care of yourself. Cut back on alcohol, caffeine and smoking, all of which can make it more difficult to fall and stay asleep. Regular exercise can help relieve tension and stress.

3. Unwind early in the evening. Finish chores and run errands early in the evening so you can clear your mind and relax before bedtime.

4. Keep regular hours. Go to bed around the same time each night and wake up close to the same time each morning to keep your biological clock in check.

5. Create a restful place to sleep. Be sure your bedroom is cool, quiet and dark, and that you are sleeping on a comfortable, supportive mattress and foundation. A bed that's too small, too soft, too hard or too old can rob you of sleep.

Dog Ownership May Prevent Allergies: Dr. Sanjay Gupta

Source: http://www.cnn.com/2003/HEALTH/parenting/03/10/otsc.gupta.allergies/index.html

EDITOR’S NOTE: Last year, RR twice added the “See Spot Run/Walk” variation to our Saturday schedule. The most recent of these was March 29 in Lake Fairfax Park. Nancy Despeaux again set out the course, complete with canine water stops, and gave directions. The dogs got acquainted in their predictable ways. Owners got acquainted in their predictable ways. Dogs and owners then walked and ran following a course that meandered through the woods toward Colvin Mill and back. Another dog walk/run option took a group on a circle tour of Lake Fairfax Park.

There are many good reasons for sharing our lives with dogs. CNN recently reported yet another benefit. Here’s the story.

* * * * *

(CNN) -- In a study presented at the American Academy of Allergy, Asthma and Immunology conference this week, researchers found that having a dog around during a baby's first year of life is associated with a reduction in allergies.

CNN anchor Bill Hemmer talked with medical correspondent Dr. Sanjay Gupta about the findings.

GUPTA: This is a story that hits close to home for a lot of people. About 40 million to 50 million people have allergies to something in this country, and about 43 million people own dogs. Well, it turns out the two are actually related in some way.

There was a study done of 286 children, newborns actually, to find out whether or not exposure to a dog actually protects them against allergies later in life, and, in fact, that's exactly what the study found. Thirty-three percent had allergies later on without the dog as a newborn; that's compared to 19 percent who had allergies if they had a dog ?? a pretty significant protective effect by having a dog.

Now, researchers tried to figure out why this might be, and they deduced that perhaps when a newborn is exposed to a dog, it actually revs up some of the good parts of the immune system, those same sorts of cells that might actually help ward off allergies later in life.

That's their theory at least. A little more research needs to be done. And again, this was just that one year of life.

This isn't the first study that actually proved this. There have been other studies in the past that have looked at the protective effect of animals in the household against allergies, but this is a pretty significant one.

Also, it's important to remember that allergies are believed to be inherited. If both of your parents have allergies, there's a 50 percent chance that the offspring will have an allergy, and if one parent has allergies, then a 25 percent chance.

HEMMER: Makes sense. Long hair, short hair ?? does it matter on the dog? Some people argue that point.

GUPTA: Yes, this was just dog or no dog, but they did conclude that further studies need to be done to find out if there is a particular type of dog that has the most protective effect.

Sports-Related Injuries in Children: Running is Safe!

Source: http://www.kidsrunning.com/news/krnews0123injury.html

Sports and exercise can work together to keep young bodies healthy and fit, but playing safely must be part of the formula. A recent report, which tracked kids sports and injuries, questioned if kids know how to play safely. The sports ranked (in order of injury causing) by the Consumer Product Safety Commission included:

1. bicycling
2. basketball
3. football
4. roller sports (inline skating and skateboarding)
5. activities using playground equipment
6. soccer
7. baseball-softball
8. trampolining

According to Ira Dreyfuss, prevention methods included: wearing safety equipment (helmets, mouth guards, eye protection), warming up, and grouping kids by athletic ability.

Hooray for running for not making this list! Here are some preventative techniques that runners practice to keep safe and injury free.

1. FLEXIBILITY WORK
   Runners warm up first, then stretch. They stretch again after their run.

2. STRENGTH TRAINING
   Runners include crunches and push-ups in training.

3. CROSS-TRAINING
   Runners take a day off from running now and then to ride a bike, or play another sport.

4. BODY SMARTS
   Wise runners don't play or run through pain. They take time off and let small injuries heal, so they won't turn into major problems.

KidsRunning.Com is dedicated to making a better lifestyle for our kids. Email carol.kids@rodale.com. with your questions and comments.

Heat Injury in Children: They aren’t miniature adults.

Source: http://www.kidsrunning.com/columns/krcolumns0627sun.html

It's going to be hot, and when children exercise in the heat certain precautions need to take place. According to the American Academy of Pediatrics kids can be more highly susceptible to the effects of hot and humid conditions.

BODY SURFACE AREA

Kids have more skin/surface area in proportion to body weight than adults.

This simply means that kids can heat up more quickly, just due the the architecture of their bodies. So when the temperature soars to the 90's it's a good idea to run early in the morning, before the sun is overhead, or in the cooling hours of the evening. Choose this really hot day for exercising indoors: hit the gym, bowling alley, or indoor swimming. If your pleasure is the beach, pack plenty of water, sunscreen, and some protective clothing to cover up after short periods in the sun.

METABOLIC HEAT

Kids have a higher rate of metabolizing heat per body weight during running than adults.

This might explain to you why kids can quickly shed their layers on what seems to be a cold day. Think back to the last time your child was playing outside without his/her jacket and it worried you. Since your child will heat up very quickly, make sure that the clothing worn on a hot day is loose, light weight, and dry. Try to purchase some garments made from a high tech wicking material for the hottest conditions. A blend with cotton and polyester will be better than just 100% cotton which absorbs water. Again, choose today to cross train. For outdoor aerobic activity, some easy bike riding is a bit more cooling than running or be adventurous and take an easy family moonlight run, flashlight and all. Your kids will love this.

KIDS SWEAT LESS THAN ADULTS

Children can't dissipate heat as easily as adults can.

Young kids don't seem to sweat much after gym class or after running outside. This is great for the athletic programs in the elementary school. As teachers, we don't have to worry about odor or wet clothing for the most part, but in very hot water, this nontendancy to sweat can lead to heat related problems for kids. Kids need to be well hydrated and limit their exercise during the hottest most humid conditions. They should drink before exercise periods and during to prevent being dehydrated.

Running in the Heat: Respect your body. Respect the heat.

Source:http://www.therunningcenter.com/tips.cfm?Tip=12

by Mindy Solkin
Owner and Head Coach
The Running Center

Of all the adversities that runners and marathoners face, heat is the number one offender. This is because it can bring on two conditions that can negatively affect your performance – overheating and dehydration.

Overheating is the result of inadequate cooling; when the body cannot keep up with the demands of evaporation of water from your skin. When the body heats up internally, it starts to sweat and sends more blood to the skin where it is cooled by coming into contact with the relatively cooler skin. However, while running, your body's demand for oxygen to the muscles means less blood will flow to the skin and this is when overheating occurs. And thus begins the tug-of-war within your body, especially if you want to keep up a certain pace. Either the blood (and oxygen) goes to your muscles to keep up with the pace demands and you start to overheat because less blood is going to the skin for cooling - OR - the blood goes to the skin for cooling, but less blood goes to your working muscles meaning you'll be forced slow down.

Dehydration is the process of losing fluid from the body, in this case through sweat. As you sweat you lose water and electrolytes. That's why drinking a sports drink containing electrolytes, as well as water, is so important. Because running in the heat exacerbates both overheating and dehydration, it is important to take precautions when running in the heat.

PRECAUTIONS FOR RUNNING IN THE HEAT

1. It takes approximately two weeks of consistent running in the heat and humidity to acclimate to warmer conditions.

2. Remember that thirst is not an indicator of dehydration. Once you are thirsty, you are already low on fluids. Indications of dehydration are an elevated heart rate during and after your run and dark, golden-colored urine. After your run, keep drinking fluids until your urine is clear.

3. During your run, drink about 4 to 8 ounces of water and/or sports drink every 15 to 20 minutes.

4. Weigh yourself before and after your run. Drink 16 ounces of fluid for every pound of weight lost. *Important note here – do not use dehydration as a method of weight loss!

5. Apply a sunscreen of at least SPF #15. Make sure that it is a non-drip formula that won't drip into your eyes.

6. Wear sunglasses that filter UVA and UVB rays and/or wear a cap with a visor.

7. Wear light-colored micro-fiber clothing.

8. Run when your shadow is taller than you are, and when the sun is not high in the sky. If you run in the morning, you'll avoid the heat, but may encounter a higher humidity. The air quality is also better in the morning, since ozone levels increase soon after dawn, peak at midday, and then again in the early evening. Times to avoid running are noon till 3pm.

9. Eat salty foods and drinks such as pretzels and tomato juice.

10. Check the Heat Index Chart for apparent temperature. This is the number that calculates the air temperature with the relative humidity to determine what the temperature feels like and if there is a risk of a heat-related illness.

SIGNS OF HEAT-RELATED ILLNESS

1. HEAT CRAMPS
   Causes: Loss of electrolytes and accumulation of lactic acid in the muscles.
   Conditions: Muscle cramps and/or spasms, heavy sweating, normal body temperature.
   Treatment: Drink water and sports drink, slow down, massage affected area.

2. HEAT EXHAUSTION
   Causes: Intense exercise in a hot, humid condition and loss of electrolytes.
   Conditions: Profuse sweating, possible drop in blood pressure (less than 90 systolic, the top number), normal or slightly elevated body temperature, lightheadedness, nausea, vomiting, decreased coordination, possible fainting.
   Treatment: Rest in a cool place, drink water and sports drink, if BP drops below 90 systolic, call EMS, avoid activity for at least 24 hours, refrain from running or exercising in the heat for at least one week.

3. HEAT STROKE -- This is a medical emergency!
   Causes: Intense exercise in a hot, humid condition, older age, dehydration, obesity, wearing heavy clothing, running in the heat when you have an infection or fever, certain drugs such as amphetamines, diuretics, beta blockers, cardiovascular disease, poor acclimatization, high blood pressure.
   Conditions: High body temperature (106 or higher), lack of sweating characterized by dry, red skin, altered consciousness.
   Treatment: Call EMS! Rest in a cool place, remove clothing to expose skin to air, apply ice packs or cool water to groin, underarms, neck (stop if shivering).

Prevent Common Running Injuries

Source: http://papa.essortment.com/injuryrunningc_rvyx.htm

Exercise jogger or race contestant, regardless of your aspirations, when you first get started in the running sport there are some basic misconceptions you must avoid or risk injury and discouragement. You must also gain an understanding of how your body responds to exercise and harness that knowledge to improve your times and enjoyment of the sport.

SHOES: All sport shoes are not created equal. Invest in a pair of running shoes before hitting the road for the first time. Hitting is exactly what you are doing to your feet when you run and any old pair of shoes you have lying around is not going to protect you from that punishment. Shoe companies produce numerous styles of running shoes and several variations within each style with the intent of matching up to your individual physical needs and running styles. Running magazines routinely publish in-depth articles comparing the various shoes available.

STRETCHING: Do not stretch before starting your run. That probably sounds radical considering that you have seen countless people preceding their runs by trying to push buildings over and reaching for their toes in contorted positions. Unfortunately they are the reason that improper stretching is a leading cause of injuries in runners. Cold muscles and ligaments do not stretch, they snap. Start your run slowly and do some gentle stretching after your body has warmed up. For novice runners, this may mean waiting until the end of the run. Competition runners often slowly run as much as a mile before a race so that they can be warmed up to safely stretch before starting.

Stretching is not supposed to be a test of strength. Warm or cold, never stretch beyond the earliest felt stage of resistance and always approach that area gently. Just hold that pressure for a few seconds and then release gently.

PAIN: By far, the greatest mistruth the beginning runner will face is that notorious phrase taken from another sport and incorrectly applied to running, “No pain, no gain.” There is no surer way to become disillusioned with running and it almost guarantees that the runner will be plagued by injuries of all types. The irony is that just the opposite is true.

SMART RUNNING: The key to efficient and enjoyable long distance running is to keep the body in an aerobic state. Simply stated, this means that oxygen is being efficiently taken from the lungs at a rate sufficient to keep up with the energy being expended by the body.

The alternative for the body is to be anaerobic, where the efficiency of oxygen consumption cannot keep up with the activity level so the blood starts stripping oxygen stored in muscle tissue. Such a process may not sound appealing but it illustrates why the runner in such a condition is gasping for breath and feeling pain in their legs and other muscles.

Keeping your body in an aerobic state is not difficult. Beginning runners should discard watches, distance markers, and well meaning running companions. All these put the focus on keeping up, finishing on time, going the distance, etc. They all distract from the essential process of “listening” to your body.

It is not necessary to get highly clinical with discussions of endorphins and other bio-chemical processes to understand how this all works, common sense usually suffices. It should be obvious that the body is not going to have all its systems running at full speed all the time. If that were true, our life spans would probably be measured in months. The body turns its systems on and off as needed (note the changes in breathing, body temperature, and heartbeat when sleeping).

When a runner starts to exercise, the muscles signal the brain to turn on additional oxygen processing systems. If the result is sufficient for the activity level, the new systems stay on and the body remains in balance. If not, the cycle repeats as a new message is sent, more systems turned on, etc. Understanding this general concept is the key to pleasurable running and will guarantee an immediate improvement in your existing performance level.

Listen to your body as you run. Slowly increase your speed until you just start to feel a bit uncomfortable (muscles, breathing, etc.) and immediately back off just enough to where you feel comfortable again. Just maintain this pace. Remember you should be just below the discomfort level so periodically check to make sure you are not drifting too far away from this point by periodically repeating this increase – back off – maintain sequence.

What you are doing is giving your body the time it needs to turn on the oxygen processing systems that match your level of activity. The exciting result of this pain-free technique is that although you are experiencing no discomfort, your speed will continually keep increasing throughout the progress of your run. Even long-time joggers see an immediate improvement in their times when they first apply these principles.

Nutrition and Vitamins

by: Myicoach.com

Source: http://www.myicoach.com/health_details.asp?health_id=25

Vitamins are only needed in small quantities, but they play a very important role in many of the chemical reactions that take place within the human body. Just minor vitamin deficiencies can have a major negative impact on athletic performances.

All vitamins are soluble in either water or fat (oil). Fat-soluble vitamins are stored in the body, while water soluble ones are not stored, therefore must be replenished daily. This means that you can overdose much easier on fat-soluble vitamins than water-soluble ones (because your body can flush out the later).

Keep in mind that stored food loses vitamins, cooking also removes vitamins from foods, and canning takes away more vitamins than freezing. To get the most vitamins out of food, the best is raw vegetables, followed by steaming, baking, boiling, and frying (in that order).Here’s a handy list arranged as follows:

Vitamin:
a) Solubility
b) Why You Need It
c) Food Sources

Vitamin A
a) Fat soluable
b) Maintains healthy skin. Keeps body tube linings in the body healthy. Helps with eyesight.
c) Liver, Fish Oil, Eggs, Green Leafy Vegetables, Yellow Fruits and Vegetables (ex: Apricots, Carrots)

Vitamin B1
a) Water soluble
b) Assists in Carbohydrate Metabolism
Essential for maintaining a healthy central nervous system
c) Baked goods, breakfast cereals, wheat germ, pasta, peanuts, brown rice, oatmeal, eggs

Vitamin B2
a) Water soluble
b) Helps metabolism of Fats, Proteins, and Carbohydrates. Healthy skin requires it.
c) Beef and chicken liver, nuts, beans, milk and milk products, Salmon, Turkey, Mushrooms, Broccoli, Asparagus, Prunes

Vitamin B3
a) Water soluble
b) Helps metabolism of Fats, Proteins, and Carbohydrates. Central nervous system needs it. Oxygen use by cells requires it.
c) Meat, Poultry, Fish, Peanut Butter, Legumes, Soybeans, Whole grain cereals and breads, Broccoli, Asparagus, Potatoes

Vitamin B6
a) Water soluble
b) Protein metabolism requires it.
Essential in the body’s use of amino acids.
c) Bananas, Fish, Soybeans, Avocados, Lima Beans, Chicken, Cauliflower, Green Peppers, Potatoes, Spinach, and Raisins

Vitamin B12
a) Fat soluble
b) Body needs B12 for new tissue growth, red blood cells, skin, and the central nervous system.
c) Salmon, Eggs, Cheese, Swordfish, Tuna, Clams, Crab, Mussels, Oysters

Vitamin C
a) Water soluble
b) Helps wounds heal and cells bind together. Works to prevents fatigue and resist infection.
c) Citrus Fruits, Green Vegetables, Tomatoes, Potatoes

Vitamin D
a) Fat soluble
b) Helps the body absorb and distribute calcium to bones.
c) Butter, Margarine, Fish Oil, Eggs

Vitamin E
a) Fat soluble
b) Protects cells from damage. Required for proper muscle function. Improves circulation.
c) Whole grains, vegetable oils, liver, beans, peas, butter, eggs, leafy green vegetables

(EDITOR’S NOTE: For additional information on vitamins, especially regarding choosing a multivitamin, check out the January/February 2003 edition of the Nutrition Action Healthletter. Most of the edition is devoted to vitamins.)

Vitamin Pushers

How the "Health Food" Industry is Selling America a Bill of Goods

Stephen J. Barrett, M.D.and Victor Herbert, M.D., J.D.

Source: http://www.hutch.demon.co.uk/prom/vitpush.htm

Introduction by Gabe Mirkin, M.D.

Have Americans been conned into taking vitamins they don't need - by the health food industry. Two distinguished physicians say yes!

Barrett and Herbert outline how the health food companies have created a multibillion-dollar industry, mostly by preying on the fears of uninformed consumers. The authors address every aspect of this lucrative misinformation campaign including: some simple truths about nutrition, thirty ways to spot untrustworthy advice, how some health-food companies skirt the law, broken promises about products or services, the false claims of homeopathic products, unscientific nutrition practices, and the promotion of unproven therapeutic products through the media. Barrett and Herbert offer suggestions on where consumers can turn for help, and what kind of protection the government can give. They have included appendices that demonstrate how to balance your diet, an evaluation of claims made for more than sixty supplements and food products and much more.

Stephen J. Barrett, M.D. (Allentown, PA) is a nationally renowned psychiatrist, author, editor, and consumer advocate. His thirty-five books include Health Schemes, Scams, & Frauds; and The Health Robbers.

Victor Herbert, M.D. J.D. (New York, NY) is professor of medicine at Mt. Sinai School of Medicine.

480 pages (Illustrations Throughout) Publication Date 30th March, 1995

lSBN O-87975-909-7

Walking for Fitness & Fun

Get-Away #1: Hiking in the Shenandoah National Park

Source: http://www.nps.gov/shen/

How long has it been since you’ve visited Shenandoah National Park? Check out the site listed above for information of interest to walkers and hikers, and anyone else who needs to get out of town for a day.

Here’s a brief description of the park...

IN BRIEF

Shenandoah National Park lies astride a beautiful section of the Blue Ridge Mountains, which form the eastern rampart of the Appalachian Mountains between Pennsylvania and Georgia. The Shenandoah River flows through the valley to the west, with Massanutten Mountain, 40 miles long, standing between the river's north and south forks. The rolling Piedmont country lies to the east of the park. Skyline Drive, a 105-mile road that winds along the crest of the mountains through the length of the park, provides vistas of the spectacular landscape to east and west.

The park holds more than 500 miles of trails, including 101 miles of the Appalachian Trail. Trails may follow a ridge crest, or they may lead to high places with panoramic views or to waterfalls in deep canyons. Many animals, including deer, black bears, and wild turkeys, flourish among the rich growth of an oak-hickory forest. In season, bushes and wildflowers bloom along the Drive and trails and fill the open spaces. Apple trees, stone foundations, and cemeteries are reminders of the families who once called this place home.

Shenandoah National Park has many stories waiting to be told, and a world of beauty that can renew and bring peace to the spirit.

Authorized May 22, 1926 and fully established December 26, 1935, the park's total acreage is 196,149, including 79,579 acres of congressionally designated Wilderness.

Get-Away #2: Hiking in Great Falls Park

Source: http://www.nps.gov/gwmp/grfa/trails/index.htm

Even if you only have a couple of hours, consider a drive to Great Falls Park for some scenic hiking. If you have an opportunity to spring loose on a week-day, all the better. Great Falls Park has paths and trails of varying degrees of difficulty in the woods and along the Potomac River. Most days you can get to the park from Reston in 30 minutes.

The US Park Service website shown above has a good map and links to the various marked trail descriptions. Here’s some information from the website.

IN BRIEF

Great Falls Park, Virgina is 800 acres in size and has 15 miles of trails, 5 of which are multiple use trails to include opportunities for mountain biking and horseback riding. The trail system offers a wide variety of environments for exploration.

The river trail follows the Potomac river from the falls overlooks downstream along the scenic Mather Gorge. The Patowmack Canal trail follows the ruins of this historic canal and the ruins of the canal town of Matildeville. The Old Carriage Road trail, the Ridge trail and Mine Run trail follow upland oak forests. The swamp trail follows along a unique swamp habitat and lowland forest. It is possible to connect several trails in loops with distances varying from 1 mile to 4 miles. Please help to protect the resources of Great Falls Park by staying on marked trails and staying off historic structures.

Get-Away #3: Assateague Island National Seashore

Source: http://www.outdoorplaces.com/Destination/USNP/mdassisl/

Assateague Island National Seashore is located on a wild stretch of barrier island in far southeastern Maryland. Comprised of 37 miles of clean sand beach, Assateague offers fine hiking, backcountry camping, surf fishing, hunting, bird watching, and canoeing in the sheltered waters of Chincoteague Bay. The park encompasses about 49,000 acres with almost 10,000 acres covered in water.

In geological time Assateague is extremely young. The same forces that create barrier islands can rip them apart. Built and torn down by wind, waves, and storms, the thin spit of sand that extends south from Maryland is only a major hurricane away from being erased. Ironically it was a major ocean storm that saved Assateague from developers.

In the 1950's plans were made and ground was broken on a complex of resort homes, hotels and shopping centers along the Atlantic coast. In March of 1962 one of the largest storms to hit the Maryland coast in the twentieth century ripped across Assateague. The island was completely washed over in most places and the roads, power lines, and a handful of homes were swept away into the sea. After requests to build breakwaters and seawalls were denied, the development plans were scrapped and Assateague National Seashore was born on September 21, 1965. The history of this development can still be seen today with several private property lots located within the confines of the park.

Assateague Island National Seashore is famous for two key attractions, the beach itself, and the wild horses that call the park home (more on the horses later). One of the unique features of Assateague is its lack of roads. The Maryland side of the park has two miles of road and the Virginia side of the park has close to five. To access the heart of Assateague you are going to have to walk or paddle.

There are five hiking trails available within the park. The main trail is the beach itself. If you are looking for solitude and live in the metropolitan Washington D. C. area, it doesn't get better than this. Park your car either at North Ocean Beach in Maryland or Toms Cove Visitor Center in Virginia and start walking toward the state border. On all but the busiest of summer weekends you will be alone after just 200 yards. A lazy walk down the beach on a summer day is an excellent way to forget about the troubles of the real world in this wild and breathtakingly beautiful place.

If you plan to do some backcountry camping at one of six available sites keep in mind that hiking on a beach isn't as easy as it sounds. You will probably find yourself walking on the firm sand where the waves lap up onto the beach and that means your feet will constantly be wet. Water sandals or just going bare feet will make the trip easier. The shifting sand robs you of power as you take each step and the lack of shade can make even a tepid day feel warm. If you plan to camp be sure you are in good shape and carry plenty of water. The walk from Toms Cove Visitor Center to the State Line backcountry campsite is 13 miles one way while shorter treks can be found on the Maryland side.

Of course if you don't want to walk you could always paddle your way to a backcountry campsite. The smooth shallow waters of Chincoteague Bay might as well be a world apart from the Atlantic Ocean just a half-mile to the east. Four backcountry campsites, Jim's Gut, Pine Tree, Tingles Island and Pope Bay can all be accessed by canoe or kayak. Morning tends to be calm and is an excellent time to start your journey. In the afternoon strong sea breezes can come up making it difficult to paddle. If you do plan to paddle at Assateague make sure you always wear a lifejacket and be aware of the weather.

If walking or paddling your way into the backcountry isn't what you have in mind for your ocean visit, consider walking on one of three nature trails on the Maryland side of the park. Life of the Dune, Life of the Marsh, and Life of the Forest are three separate half-mile nature trails located at North Ocean Beach. Each trail allows visitors to see and learn the complexities of the three key biospheres found within Assateague.

The Life of the Dune Trail is a bit of an effort through soft sand and explores the harsh, desert like environment. Visitors can look for tracks made by deer, fox, raccoons, elk (non-native to the island but transplanted here in 1920 from Japan), wild horses and a wide variety of shore birds. One of the most vital components of sand dunes is the shrubs and grasses that eek out an existence despite being baked by the sun, sprayed with salt, and blasted by the wind.

The Life of the Forest Trail is a handicapped accessible path that passes by ponds, a variety of shrubs and loblolly pines stunted by the wind and weather. The highlight of the trail is on an observation deck that allows you to see miles of forest and a panoramic view of Chincoteague Bay.

Finally there is the Life of the Marsh Trail that is a handicapped accessible raised boardwalk. The boardwalk explores the critical role barrier islands and salt marshes play to wildlife. It offers outstanding opportunities to see birds and it also offers an observation deck to view Chincoteague Bay.

Ramble On: An AT Veteran Reflects on the Thru-Hike Experience

by Karen Berger

Source: http://gorp.com/gorp/activity/hiking/features/hik_at_thru.htm

The changes begin even before the hike. First, there is the statement of intent."I'm going to hike the Appalachian Trail," you say, trying it out. Your neighbors say, "What's that?" Your family says, "Why?" Your friends shake their heads and plan a farewell party. People ask if you're going to take a gun, and you wonder if you should. They ask what you're going to do if you see a bear, a rattlesnake, a lunatic, a skunk. You have no idea. They ask what you'll do if it rains. "Get wet," you answer, trying to joke about the fact that you have no idea what it means to be wet for a week. You pack up your life, put it away in boxes, and you marvel at how much stuff you own that you need to do something with. You pack your hiking gear and hoist it up and realize it's too heavy to lift, let alone carry. When your colleagues at work make plans for the next few months, your thoughts drift to ridgelines. You stop your magazine subscriptions, you find someone to take care of the car. You pack 20 boxes of food and supplies to be shipped to you along the route. Soon, you realize, you'll be stepping off the edge of your known world. And you wonder. Can I do it? Will I?

The Challenge

A thru-hike is an enormous physical feat, its day-in day-out demands comparable to the training of elite athletes. In the five-and-a-half to six months it takes the average hiker to complete the AT, he or she will carry a forty-or-so-pound pack 5,000,000 steps and climb and descend 470,000 feet of elevation. (Figure 83 marathons and 400 trips up and down the Empire State Building.) But a thru-hike also challenges the mind and spirit. After all, it's emotional strength that gets you through a week of rain when your socks smell like toxic waste and your clothes feel like used dishrags against your skin.

It's a challenge a growing number of people accept. According to the Appalachian Trail Conference, the number of people starting a thru-hike each year has ranged from 2,000 to 3,000 in recent years. But some outdoor magazines are predicting that millennium-year motivation plus recent publicity about the trail might result in more than 10,000 people taking the plunge this year alone!

Whatever the exact figure, one thing has remained constant over the years: the vast majority—somewhere between 70 and 90 percent—of people who try to thru-hike the AT do not finish.

In 1989, Roland Mueser, a thru-hiker and retired physicist, did an extensive survey of 136 AT thru-hikers. His findings are recorded in a fascinating book, Lessons from the Appalachian Trail. Mueser found that of the non-finishers (85 percent, in his study), 35 percent lost interest or became homesick. Time commitments to jobs or school forced another 25 percent off the trail. Sickness and injury derailed 17 percent. 10 percent couldn't stand the weather. And 10 percent ran out of money.

It's the aches and pains that form the basis of thru-hiker dialogue during the first couple of hundred miles. According to Vernon Vernier, a retired physician and two-time thru-hiker whose trail-related health articles are available at GORP.com, medical complaints run the gamut from blisters to broken bones, giardia to Lyme disease, and all manner of scrapes and gashes. In the early days, the most common complaints are blisters (when un-broken-in feet meet un-broken-in boots) and muscle aches (when formerly sedentary bodies haul an overstuffed pack up and down mountains all day).

Of course, you don't have to be a thru-hiker to slip and fall or drink bad water. Where a thru-hike differs from a shorter trip is in the day-in day-out stress, and this is especially true on the AT, which is, mile for mile, tougher and steeper than its western cousins. (The Pacific Crest Trail , for instance, is graded for stock use. Just imagine riding a horse through Mahoosuc Notch!) I don't think I could have completed my AT hike had it not been for a pair of adjustable, shock-absorbing walking sticks to ease the stress on my beleaguered knees. Other hikers use Ace bandages or braces.

Aches and pains accompany many hikers all the way to Maine. But somewhere, usually in North Carolina, their bodies get used to the new regime. Prospective thru-hikers start thinking of themselves as thru-hikers. You can see it in the way they pack up in the morning, knowing just where everything goes. You can see it when they walk, easily stepping over and around rocks and roots without having to argue with gravity over every single step. Bodies that staggered up Georgia mountains now move comfortably through the North Carolina Tennessee Balds. Packs that were stuffed full of "just-in-case" items have been stripped to the bare essentials. And now, they're the ones whizzing past you, flying uphill.

They're also the ones who, according to a postcard printed by 1989 thru-hiker Carol Moore, come into a trail town and order the left side of the menu for breakfast, a large pizza with everything on it for lunch, fried chicken and French fries for dinner — and then fill in the holes with snacks and desserts.

Marathon and Ultra News

On the Road at the Rome Marathon:
Notes from Abroad

by Jerry Lopez

It’s March 23, 2003. The subway car rocks along as an unknown woman sings opera arias. It’s a few minutes after 8:00 AM and many runners and I are en route to the Coliseum (Colosseo) stop. At least her singing distracts me from my rising anxiety level. My training program for this marathon has been minimal --- difficult to sustain any type of program with the high heat and humidity in Dar Es Salaam. Longest run was about 19 miles and that was 5 weeks ago. Since then, the longest runs have only been 13 miles or less. I’m feeling the effects of jet lag having only flown into Rome two days ago and my right leg has been aching. Have to maintain positive thoughts about this marathon as well as run at a slower pace.

The starting area is simply spectacular! There are an estimated 8000 runners waiting in the shadow of the massive Coliseum and adjacent Roman Forum ruins. The runners are primarily Italian and are highly animated and noisy. The energy from both the Coliseum gleaming in the sunlight and so many gesturing runners is highly intense. At this point, I could walk away and already have vivid impressions. At 9:30 AM, the race begins. The initial 11 K (6.6 miles) are simply overwhelming from sensory overload. We pass well-known landmarks like the Victor Emmanuel Monument, run along the tree-lined Tiber River, crossed numerous plazas (piazzas) and pass many buildings with historical facades, including the front of St. Peters at the Vatican as a colorful outdoor ceremony is being held to commemorate the beatification of five persons.

At about 11 K, we begin running along the Tiber River and can see crew teams rowing in unison below. I’m feeling low level subtle pain in my right knee and left leg. Seems rather early for such aches --- perhaps it’s just my anxiety level surfacing. Around 15 K, we cross the Tiber River and suddenly I realize we’re in the next phase of this route. We’re in the outer suburbs of the city, there are few to no spectators, and I’m basically running alone. Nearest runners are about 100 feet ahead. Where did all the other runners go? It happened so quickly but either most of the runners around me have fallen by the wayside or most have left me in their dust. There have been many ambulances wailing along the course. I’ve also discovered at the periodic 5 K refreshment stops that I can’t stomach the carbonated water being served. The water makes me nauseated. Fortunately, I have my small water bottle that I’m able to refill once at a public spicket. This is some weird race and if I’m not careful, I’ll dehydrate.

Around 26 K, we re-enter the central monument area. Although white tape defines the corridor route, there is minimal spectator control and we’re having to dodge the constant flow of oblivious tourists wandering into the route. The tourists barely acknowledge our existence and barely anyone cheers encouragement. Around 30 K (18 miles) near the Spanish Plaza (Piazza di Spagna), I’m trying to cope with progressive disorientation. There’s suddenly a couple in front of me vigorously calling my name and yelling encouragement. I must be hallucinating. But no it’s my friends, Irma and Jaime Suarez from AmEmbassy London, who have unexpectedly appeared at this moment. I guess they just happened to be visiting Rome and recalled that I was running. What a great surprise! Jaime takes several quick photos of disoriented and sweaty me with Irma and then we say goodbye, as I must continue before leg muscles stiffen from standing still. Seconds later I’m wondering if this was a dream. Can’t think about it too long as now the streets have narrowed; there are many tourists to avoid colliding into; and there are such marvelous sights like the Trevi Fountains and the Victor Emmanuel Monument again. The many cobblestone streets are taking their toll on the legs.

By 34 K ( 20.5 miles) at the Circus Maximus (Circo Massimo), my back leg muscles are tightening and nearing the pain threshold. As if a sign, an ambulance roars off from the nearby aid tent with another injured runner. I take this heavenly hint and start walking. The course now follows a broad divided avenue with runners moving in both directions past the Pyramid Monument and then around St. Paul’s Church for the return lap. Somehow I’ve managed to catch up to a slower group of exhausted runners and so have company once again. No one speaks English or Spanish, so I can’t find any kindred spirits. On the return leg at about 38 K, there is a vivid memory of a lady runner with exceedingly tight leg muscles, crying as two others futilely massage her legs. I can hear the ambulance coming for her. Hopefully, I won’t join her in the final 2.5 miles.

Around 40.5 K, I start shuffling/jogging at the rear of a group of other shufflers and finally cross the Finish line at 6:03:52 in the shadow of the Coliseum. Difficult marathon but I managed somehow to beat the odds. It was an odd marathon with minimal spectator support but a dazzling array of monuments and churches and incredible atmosphere.

The Bandera 100K, January 11, 2002

by Bill Van Antwerp

Keith Whited and I went to Bandera Texas which is 45 minutes north west of San Antonio. If you like the wide open country and don’t mind hills, rocks, cactus, rain, mud and snow flurries after dark this one was for you.

After Keith and my little adventure in February of 2002 I thought it would be appropriate to try and find a course tougher than the one he came up with which was going to the highest point east of the Mississippi. That point by the way was in the middle of a 40 mile run called the Mount Mitchell Challenge. There was basically one hill with ice for ½ mile at the top followed by one down hill. Not too bad but it did kick our butts.

In Texas the story was a lot different. There were many more hills and you got to do them twice for a 100K. I had two favorite sections. One was the Three Sisters which was three peaks one right after the other. From the top of the last two peaks you could see an aid station in the valley which would take you 30-45 minutes to get to. The other was Hermit Trace which was the steepest and second longest climb. It was at miles 29 and 60 which put it at the end of each loop. There were many other hills and they all had one thing in common besides the rocks and Soto cactus. (this cactus has long thin leaves and prickly needles to scratch your legs) The one thing was all the trails went straight up the hills with no switchbacks to reduce the grade. Since they were horse trails I guess the Texans figure the horse was doing all the work so why zigzag up a hill.

Here is a description of the course from my perspective:

Start and run on a flat section for ¼ mile then go up a lot noticing the many rocks along the way. Just when you think you are at the top drop down a little and go up a lot more. If you think you just made a wide u-turn and cut back on yourself you did. Finally go down a bit and hit an aid station at mile 5 or so.

Leave the aid station and go up paying attention to your options which could be going straight up a gully or around the clump of cactus the long way. Cactus everywhere over lapping the trail brushing you legs as you ascend a steep section then down a bit through the field as it starts to rain. Then into an aid station at mile 10 where you get soup and put on that extra polypro shirt you put in the drop bag since you are getting a little chilly.

Leave the aid station go down the road a hundred yards then through a field with a lot of rocks on the trail, climbing and climbing then finally down to the aid station at mile 15. The rain lets up a little and on what seems like a flat section you trip over some hidden rock and fall on your face. How can that happen, it is smooth and flat here? Remind yourself if it was really rocky you would not have fallen. Go up and down through the fields hey what is that off to the left. It’s the aid station located at mile 10and 20. Question your sanity as you seem to be going away from it and your are. Cross a couple of streams which are wide and deep so you get wet feet. Finally cut back in the other direction and go into the aid station at mile 20.

Leave the aid station, it rains again as you go up a gradual hill then turn right to look straight up to the top of the first peak of Three Sisters. At the second peak you see the aid station in the valley and think you are almost there. Stop a couple of times and soak up the scenery since you know it will be dark the next time you come through here. Finally you get to the aid station at mile 26.

Leave the aid station and say hi to your buddies the cactus again. Lots of ups and downs here but you feel like you are going in the right direction. You can see the dirt road you are headed for in the distance. Just as you get near it what happens, you make a hard left and them cut back adding a mile extra before you get to the road. Once you get to the road it is raining again. The top ½ inch is slime and feels like running on ice. Finally you get onto a trail and cut back away from the finish line. This field looks good except the mud is what they make adobe houses out of. It starts to build up on you shoes to the point you feel like you have a couple of pounds extra on each shoe and you are 2-3 inches taller. This is tough running. Finally make a u-turn cross the creek and slog through the adobe mud until you get to the aid station at mile 28 I think.

Leave the aid station. Hey wait a minute what’s that noise. Its people talking and laughing at the start/finish line off to your left. You think you are close but you are not. You turn away from it and start a mile climb up a steep hill (Hermits Trace). You start to think this hill is never going to end. When it finally does you go back in the other direction towards the finish only to be slowed to a crawl by the adobe mud again. Pull into the aid station located at the ½ way and finish. Grab a few things then run through the food tent where the 25k finishers are celebrating with real food. Grab a burger leave the tent and realize you still haven’t crossed the start finish line so they could get your number confirming you did the first 50K. Go back through the tent cross the line then go by the car and get your Gortex jacket and headlamp.

Leave the aid Station, finally, and do everything all over again except with more rain, temps dropping into the 30’s, more mud, snow flurries and darkness. At mile 41 button everything up tight and gobble more soup to heat up your innards. Put more on your head and hands as it is really getting cold. The aid station is talking about how many people either dropped out or stopped at the 50K. Things are tough and people should know what they are doing or the hypothermia will get you. The Gortex is great as my wet clothes under my jacket are dry within the hour even though it was raining. Now I am toasty but not moving very fast. I decide to take it to the finish and get my 100K belt buckle. Who cares about the time? This 100k is like a 100miles.

The RD meets me at the finish line, shows me where a hot shower is and offers a place on the floor at Race headquarters. I shower and sleep on the floor for a while. Then the RD comes by and says my buddy Keith finished but to stay where I am as he is coming to the shower. I congratulate Keith as these conditions and the course are special and anyone that can do a 100K on it is also very special.

We sit around discussing life for a while then head to the notel hotel and it’s no TV, no heat, no daily maid service and one bare light bulb room.

In the morning we had a great breakfast of eggs, taco mix and tortillas provided by the race. Then I drove a 4X4 into the back country with the RD and his wife to help haul out the equipment, trash and left overs from three aid stations.

All in all a great weekend in Texas. Keith said he will never get even after this one.

Top 7 Energy Bars

Source: http://walking.about.com

1) Balance Gold

The Caramel Nut Blast is a good substitute for a Snickers bar, with slightly lower calories - 210, with 7 grams of fat, 15 grams protein, and 23 grams carbohydrate for a 40-30-30 proportion. The drawback - the chocolate coating will melt.

2) Balance Outdoors

Has no melting coatings. They all have the 40-30-30 ratio of carbohydrate, protein, and fat.

3) Balance Oasis Bars

Targeted to women, the protein in these bars is from soy and the calories are under 200,. 22 vitamins and minerals.

4) PowerBar Harvest Whole Grain

Very tasty, easy to chew, and features about 240 calories per bar with 45 grams carbs, 7 grams protein, 4.5 grams fat, and lots of vitamins and minerals.

5) PowerBar Pria

A lower-calorie and delicious option targeted to women. Pria bars have only 110 calories, 4 grams of soy protein, only 3 grams fat, 23 vitamins and minerals, calcium, and folic acid.

6) Luna Bars

Luna bars are also targeted to women, with soy protein and under 200 calories per bar, 4.5 grams fat, 26 grams carbohydrate, 10 grams protein and 22 vitamins and minerals.

7) Clif Bars

They mostly rely on soy protein. They generally have 220-250 calories with lots of carbos, and around 6 grams of fat, and lots of added vitamins and minerals. Lots of inventive flavors.

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Our schedule of runs and walks for the spring quarter.