Reston Runners were busy athletes this fall, with marathons to run, races to host and potlucks to attend. The summer training programs gave way to fall competitions and a full social calendar, while the membership roster continued to grow. Volunteers worked hard to support the many activities scheduled, an athletic endeavor in it’s own right.

Reston Runners were involved in familiar annual events while a few new activities were tested out. In preparation for the fall marathon season, the annual “Airport Run” was run from Loudoun to Reston, offering runners a simple downhill 22 mile course, and enabling our Loudoun Road Runner friends to join us. Old-timers struggled with the loss of the traditional Airport start, vowing to bring back the original course in the future. Mike Velesz and Dennis Hays have carefully identified all possible water, breakfast and beer stops along the course to facilitate the safe travels for runners next year.

The Marine Corps Marathon drew close to 70 club members again this year, and the group gathered under the “Reston Runner Trees” beforehand to socialize, share vaseline, offer encouragement and make last minute clothing decisions. Not all who started were able to capture their goal times or even finish, and friends and family gathered under the Trees afterward to celebrate or offer condolences as appropriate. Moshe Fluk captured the MCM excitement on film, which was viewed at Connie Slack’s post?race potluck party that evening.

Reston Runners challenged the DC Road Runners Club this fall for the DCRRC Challenge Trophy which was sadly lost to them two years ago. With our fastest members showing up in the cold rain to run Dennis Hays’ North Hills Park Pavilion course, we easily won our trophy and honor back, and celebrated in the only way we know how with a potluck breakfast.

The JFK 50 Miler was another popular annual Reston Runner activity this year. Runners and crew gathered together for several potluck (of course) meetings in preparation for the big day in which Reston Runners and their family members traveled to Hagerstown Maryland to participate in the 50-mile ultramarathon in November. Over 50 crew members supported 49 runners in their efforts to complete the course in under 14 hours, and all worked hard together to enable those runners to cross the finish line. Bill Van Antwerp pulled together his team of cooks to present a non-potluck breakfast to the deserving crew and their runners.

Thanksgiving Day brought out over 100 runners and walkers to enjoy our traditional Lake Fairfax Cross Country 5k walk/run. The Lake FFX course was designed by Dick Jamborsky over 25 years ago, and we use a part of that demanding original course. The winner walked off with a large chocolate turkey prize, donated by Jerry and Bunny Bonnes, and a dozen runners and walkers won random prizes of pies, Reston Triathlon bags, wine, and cookies.

On a cold and rainy December 14th, Reston Runners hosted the first “Fall-Into-Winter 8k/3k”, organized and directed by Neil Knolle and his team of race directors. This event replaced the Jingle Bell Run as our primary fund-raiser for the year, and half of all net proceeds benefited the Inova Regional Trauma Center. Sixty-five volunteers, organized by Loretta Malander, helped to put on a smooth and entertaining event. Gary Cox collected nearly 50 prizes for the event, including complementary dinners, oil changes, over night stays at tall hotels, spa treatments and golf packages. The 400 participants, and RR volunteers, had a nearly one in seven chance of winning a door prize that day. Of course we all ate well together with donations from Trader Joe’s, Great Harvest Bread and Glory Days Grill.

Reston Runners hosted a number of first time events as well. A “See Spot Run/Walk,” organized by Nancy Despeaux, was a popular event in November. Dogs of all sizes and speeds brought their Reston Runners owners out for a cross-country trek through Lake Fairfax Park. Club members enjoyed another first-time event as they were hosted for a gourmet (potluck) breakfast at Hunt and Janet Howell’s home. And the Saturday crowd enjoyed a first-time 5 mile course designed by Joe Stowers starting at Herndon High School, followed by breakfast at Sam Robey’s.

In preparation for Reston Runner’s first Fall Women’s Training Program, coached by Anita Meginn, women gathered for a safety seminar by Reston’s Crime Prevention Officer. Runners and walkers picked up simple safety and self-defense tips, and got to know each other before the training program began. These women joined together Thursday nights throughout October and November for an hour work out in the dark.

All of the Reston Runner activities were captured in story by the club reporter and webmaster, Will Fraize. Members look to Will’s weekly column for updates on club news, gossip, and upcoming activities. This fall the website added a new feature, “Steve Speak,” highlighting the thoughts and commentary of Steve Forman, sparking new debates and controversy.

Amidst all of the potluck meals, the races, dog walks, and the gossip columns, it’s a wonder we ever find time to train together. But we do that, too. We managed to join together each Saturday and Sunday for our training runs and walks (followed of course by breakfast at local bagel shops), while Norm Hunt and Marj Lane made sure we had water and Gatorade where ever we went.

As we look toward the schedule this winter, the list of club activities is long, starting with the election of our officers (a nomination form for your household is in this newsletter.)

At our Annual Meeting, scheduled for Saturday, February 22, club members will gather together at the Fairfax Hunt Club for the biggest social gathering of the year. Club election results will be announced, volunteers will be honored, and speeches will be kept short, interesting and relevant. This year we are planning a special “25 Anniversary” celebration (although some would say the club started 30 years ago, still others point to Labor Day 1980) and a slide show to highlight scenes of our past.

If you’re a veteran club member, you’re probably discovering plenty of opportunities to run, walk and socialize with your buddies in the club. If you’re new to us, don’t be shy! Hang out after the run/walk and join the group for breakfast, check your email for weekly updates of club activities, and keep an eye on the website for the latest news of where we’ll be.

It’s election time for Reston Runners board members. Each year, we go through a two-step process to identify candidates and elect club members to seven board positions: president, vice president, secretary, treasurer, two members-at-large, and the director of walking programs.

The first step involves recommending individuals to appear on this year’s ballot for all board positions. Do this using the Recommendation Form on page 5 (of the printed newsletter). Directions appear on the form. Mail in your completed form, or hand it to any board member, by Sunday, January 26.

Then the second step begins. Each person recommended to appear on the ballot will be contacted to determine interest and willingness to serve if elected. We’ll mail ballots by February 3. Election results will be announced at the annual meeting, February 22.

by Debbie Margraff

Here are the current membership numbers. We are growing! Note that there are now 959 individuals from 747 households. This puts the club membership at an all-time high.

Notice that 596 of you from 463 households need to renew now. Take a look at your membership “expire date” on the address label of this newsletter. If the expire date says 12/02, renew now from the RR website, or by mailing in the renewal form in this newsletter.

These renewals represent over $10,000 in revenue needed to sustain our club activities.

February is a good time for a get-together and once again we’ve arranged to have our annual meeting at the Hunt Club on February 22. Mark your calendars. The annual meeting gives us an opportunity to party, thank members of Reston Runners for their participation and volunteer efforts, and announce the board of directors election results. We’ll also have a special “RR History” visual presentation and memorable tales. Here’s a schedule of events for the evening.

The club will provide beverages and entres of chicken and veggie lasagna. Members (A-L) are asked to bring vegetable dishes. Members (M-Z) are asked to bring desserts.

The Hunt Club is a great place for a winter party. It’s out in the country, has a large fireplace, and offers a pleasant setting for our dinner, meeting and dance.

Come to the party. Then plan on the 10-mile “Morning After Run” from Lake Fairfax Park on February 23. After the run, there will be coffee/treats at the Hunt Club.

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(Thanks to All)

by Duane Baltz

A good runner needs to develop the mental discipline to consistently tell the body what to do. Roy the Reston Runner has found that, with age, the body develops a mind of its own and frequently talks back.

Roy trained all summer for the Marine Corps Marathon, tapered off, and came to the starting line feeling fit and relaxed. Jogging in place, he told the body, “Remember, don’t start too fast. We want to very slowly unleash the energy we’ve built up in the three weeks of tapering.”

“What energy build up,” responded the body. “You ought to know those theories about energy and carbo loading don’t hold an ounce of glycogen. I’m trained and I feel really good right now. I don’t know why you have trash this whole fitness process every year by running this stupid race. “I keep telling you,” said Roy, “There is more to a race than a physically good feeling.”

“You’re not going to start with the ‘No pain, no gain’, crap are you?”

“We need to look at the big picture here. You’ve been through this before and it has turned out well, so trust me,” responded Roy.

The first mile felt good at 8:40. It will take a few more miles to really get warmed up. “Remember, we trained at a 9:00 – 10:00 minute per mile pace so we could run this at a 8:00 – 9:00 minute pace.”

“That was dumb,” said the body. “If we need to run at 8:30, why not train at that pace?”

“I recall getting many complaints when I tried long runs at that pace. We did speed work and tempo runs at an 8:00 pace and faster. You should be conditioned for an 8:30 pace.”

“Oh great, I’m supposed to take the long slow runs and average them with a bunch of short fast runs and come up with an 8:30 marathon pace. You are making terribly crude assumptions about physiology there”, said the body.

“Your not that ancient, you whip,” muttered Roy. “You can do it”.

“What did you say?”

“I said we better get a move on, or we will set another personal worse record like last year,” replied Roy. “And don’t forget to keep up the cadence”.

After the Pentagon tour, the crowds closed in along Route 110 giving the body a lift. Roy avoided interfering with this process until nearing the halfway point. He calculated that he had only a one-minute cushion in the second half to reach his goal.

“We need to increase the pace a bit or we will run into a time crunch at the end,” he told the body.

“I’m telling you we will have a hit-the-wall crunch if we do increase the pace. I’m showing fatigue here,” the body replied.

“The pace and heart rate have been on the low end up to now. We can afford to pick it up. I’m betting this is not real fatigue. More oxygen and blood circulation will take it away. You have always proven to very resourceful,” said Roy.

“Hey, I’m never too old for schmaltz. Listen to the spectators. They all say I am looking good.”

“Sure. And that woman holding up the sign for “Cocktails at 5:00” is giving you a personal invitation. Here is another packet of GU to help speed things up.”

“Great, I burn over 3,000 calories in a race and a 100 calorie squirt of gel is supposed to make me superman”.

The pace increased for a few miles. Then came Capitol Hill. “You will feel a burning sensation in the quads at the top of hill”, said Roy. “We will temporarily out-run the blood circulation. Don’t squawk about cell damage. Just ease down the other side and keep on going.”

“You were right this is working,” said the body. “Just don’t give me any more big picture stuff right now. I need to take each mile at a time.”

“Whoops! What happened in mile 25”? Asked Roy. “You lost nearly a minute.”

“No comment.”

“There is a slight down slope here”, said Roy. Keep the cadence, stretch a little, pull the pace back up, hit adrenaline hill and we’ve got it.”

“That was super. We beat last year’s time and there is no real damage. Good job.” declared Roy. “Next week we will talk about the 5K coming up in two weeks.”

“You know I need three weeks...oh never mind,” sighed the body.

by Keith Dowling

...Then came the ensuing downtime after the 2002 Boston Marathon. (Keith was the first American finisher. Ed.) Instead of getting swallowed up by the post marathon blues, I had to keep the positive momentum flowing. After surfing my way onto www.Tanser.org, I discovered a running shoe charity founded by elite runner Toby Tanser called Shoe4Africa. That’s when I got that feeling again - that itch to “wing it” and see if I could improvise my way to a worthy cause. How hard could it be?

Well, this time I cut things pretty close. Instead of sending a few pairs of my own shoes that were piling up in the closet, I called Anna Bradford. You may recall this part of the story. Anna arranged a shoe drive after a group run last June and before I knew it, I had a CR-V full of nearly 300 pairs of shoes! This is where it got tricky. Within a month, thanks to Tom McCready of Acumen Solutions, Dr. Neil McClaughlin of Commonwealth Chiropractic, and former Running Times editor Scott Douglas, I had enough funds to send these lucky soles on a long trip to Tanzania.

I can’t thank Reston Runners enough for the opportunity to give something back to the community. So instead of coming up with a dozen clever ways of thanking you I’ll close by letting Toby’s letter do it for me:

To Keith and The Reston Runners,

It is with great pleasure that I write to you and thank you for the tremendous support you gave the Shoe4Africa project earlier this year.Your shoes are now securely on the feet of tomorrow's champions in the village of Arusha. I know for sure that at least one person in Reston has changed the life of one runner named Fabian Naali! Let me explain:

Fabian is from a family that lives well below the poverty line and was not aware of the benefits of running shoes. However after receiving a pair from the Fall's shipment (from a Reston box) he set forth on a schedule of hard training. His reward was a chance to run against the world's best in a half marathon in Lagos. Lining up against him was Paul Kosgei, the reigning world champion and John Korir, one of the world's foremost road racers and a man with international track medals as well. Fabian stunned the media, the runners, and everyone but himself by finishing third overall! Watch out for this guy in the future!

In addition to Naali’s success, a national Tanzanian record (2:24.59) was set in the marathon this November by Banuelia Mrashani. Mrashani, who began training in 2000 after receiving a pair of shoes from Shoe4Africa, set the record by winning the 2002 Tokyo International Women’s Marathon.

So I just wanted to thank you guys once again and let you know that the contributions are making a huge difference in people's lives. There was another project, seen in Runner's World, where a guy collected 3,000 pairs of running shoes during one year to send to Africa. None of his shoes actually got through due to customs. Your shoes, however, are now running on African feet!

Thanks again,
Toby

Cold weather requires a little extra planning and protection before you shoot out the door. Your body loses heat quickly in cold weather due to convection (heat loss due to motion), conduction (transfer of heat due to temperature gradients), evaporation of moisture, and radiation (transfer of energy due to the difference between skin temperature and ambient temperature). The right layers will protect you from the elements without discomfort and without weighing you down.

The challenge in dressing for winter weather is not only to keep the winter chill and wetness out but to handle the heat and moisture your body produces as well. Even in sub-freezing temperatures your body produces a lot of heat and sweat?up to two liters per hour when running. Water conducts heat away from your body 25 times faster than air?a very handy fact in the summer when sweat helps to keep you from overheating, but dangerous in cold temperatures. Staying dry under your layers is critical and can impact heart rate, ratings of perceived exertion, as well as comfort, dryness and warmth.

First Layer: Skip the cotton skivvies. Cotton holds moisture next to your skin?just what you don't want when the wind chill factor dips. Choose the new lightweight, moisture?wicking fabrics that hold only a tiny percent of their weight in moisture. Modern performance microfibers hold less than one percent of their weight in water versus 17% for wool, 8% for cotton, and 5% for silk. Read fabric labels, and price tags?you will have to pay for the new high?tech microfibers that promise to shun wetness.

Second Layer: If you are planning to run in really cold weather, you may need a middle layer to trap the warmth your muscles generate. Pick fleece for maximum warmth and minimum bulk. Fleece also has the advantage of staying drier than natural fibers. Even among fleece fabrics, research has produced lighter and drier products. Most labels will state their specifications. Compare facts and prices.

Top Layer: Technological advances have given runners another great gift with fabrics that block the elements (rain, snow, and wind) without trapping too much heat and moisture underneath. Look for waterproof fabrics that vent, but be prepared to pay a hefty price. If you live in cold regions and refuse to let winter weather keep you in, then it is worth the investment. Otherwise nylon blends with vent flaps at the back should be adequate.

Hands and Head: When your mom told you to put on a hat because you lose a lot of heat from up top, she was right. Up to 40% of your body's heat loss occurs from the head due to a large blood supply, extra surface area, and the mucus membranes of the nose and mouth. Don't neglect your head or your hands, which can be very vulnerable to the elements. Look for thin fleece hats and lightweight glove liners for your hands.

Feet: Cotton is a poor choice for socks as well as underwear. Look for synthetic socks that won't hold moisture and become packed down when damp. And, most standard running shoes are designed to perform their best in moderate temperatures. They are designed for maximum ventilation, traction on dry surfaces, and cushioning that may be less resilient in cold temperatures. If you run outdoors throughout the winter, consider investing in shoes better designed to handle the elements.

Don't overdo it. Choose a minimum amount of clothing to keep you comfortable. Remember that even brisk walking will generate a lot of heat. Traditional advice suggests that you should feel a little chilled when you first step out. Experience will improve your judgment so don't take a long run before you know what works best for you.

(Medicine and Science in Sports and Exercise, 1999, Vol. 31, No. 10, pp.1367?1373; Journal of Orthopaedic and Sports Physical Therapy, 1995, Vol. 21, No. 3, pp. 158?171; Journal of the American Medical Society, 2000, Vol. 283, No. 7, pp. 11?14, East Carolina University's Human Performance Laboratory Data on Thermolite Microfiber fabrics; Consumer Reports on Health, January 1999)

Running & FitNews, Volume 19, No. 12
Copyright, The American Running Association.

by Shelly-Lynn Florence Glover

It's a pretty safe bet that dogs present a smaller threat to runners today than just a few decades ago due to effective leash laws in most areas. Despite that, there are probably few runners who don't encounter a loose dog now and then. Unfortunately, runners often seem to inspire aggression. What to do with a charging dog depends on the nature of the dog.

Steve Diller, animal behaviorist, of the Center for Animal Behavior and Canine Instruction in Elmsford, NY, says "no one answer works for all dogs." But rather than scream, panic, or run, Diller says freeze. Then face the dog. It's less likely to pounce at you when the dog can see how big you are. And (here is the challenging part), smile. According to Diller, smiling and flattery like "good dog" might diffuse a dog's aggression. Next, tell the dog to "sit and stay." Most dogs associate the "sit" command with getting a treat, he explains.

If a dog knocks you over from the back, quickly cover your head and curl into a ball to protect anything you can. Becoming a rock makes you a killjoy from the dog's point of view. As you are no longer a fun wiggling running prey, the dog may lose interest in you. Some dogs would trot away bored; some dogs would no doubt lick you.

Children should hit the ground and cover up since a child's size makes him so vulnerable and his face is just a snap away. Shrill, high?pitched screams from a child can also drive a dog crazy and provoke aggressive behavior. If you're pushing an infant or a toddler in a jogging stroller and encounter a territorial hound, Diller advises that you turn the stroller and face the baby away from the dog. Next, get your body between the carriage and the dog. Try not to turn your back on the dog during the process. Diller suggests that if you've got kids with you, run with a large water gun. "Soak the dog from about 30 feet away before he gets to you."

If all these tactics fail and you are bitten, try to keep cool. Don't pull away. That's what the dog is counting on you to do. Pulling tears flesh. The dog's initial bite only punctures. If you've got the presence of mind, push your bitten arm/ hand toward the dog. This frightens the canine. Diller warns that it is never a good idea to fight an attacking dog. "Punching and kicking the dog puts you right in the dog's mouth," he says. "It is likely to make him even angrier."

If you've managed to calm the dog down, what next? Relax; wait for the dog to walk away. Then, you can back away slowly. Don't turn your back or run; just keep walking until you are well out of sight. Then you can resume your run, probably fueled with an extra dose of adrenaline.

Prepare mentally for the possibility and rehearse the three F's and an S-Freeze, Face the dog, Smile, Flatter with "nice doggy" in your best honey voice. This will sweeten most any cur. And if a loose dog harasses you, call the Animal Control in your area and report it. The next runner might not be so lucky.

(Shelly-Lynn Florence Glover, M.S., is an exercise physiologist and co-author of The Runner's Handbook and The Runner's Training Diary with her husband and training partner Bob Glover. She tutors first?time marathoners through her coaching firm, Great Strides, and the New York Road Runners Club running classes. Order her books at a discount by calling 1-800-776-2732 or visiting The American Running Store.)
Running & FitNews, Volume 20, No. 2
©The American Running Association

by Anna Bradford

The JFK 50 miler has become an annual event on my running calendar, an event which starts around June as runners begin avoiding talking to me for fear I might "sign them up" for the race in November. Although there was a time when I eagerly chatted with unsuspecting runners about the blissful benefits of ultra marathoning, I have since become a patient listener to the many converts who now train en masse for the November event. It’s interesting to view Reston Runners talking themselves into participating in this event, which has evolved into several months of socializing, potlucking and trail running together. Here are my observations from this year’s event.

In the Spring I begin hearing of recovered runners eager to better their time from last year and tighten their strategies. Around June these runners have each recruited several friends who begin e-mailing and calling for information. By August, dozens of runners have talked themselves into signing up for the challenge, and our first meeting is full of excitement, war stories and signed applications.

This year I Fed-Exed 40 applications in October, organized into 9 teams. Two more teams were pulled together in November, with a total of 53 Reston Runners registering – a Reston Runner record. Many used Al Rider’s nifty sign-up system. By November, runner, family, and crews anxiety increases and email communication escalates.

Tim Cohn, with the help of his artist wife Sarah, designed and ordered the team singlet and crew “penny”. Norm Hunt organized the pre-race dinner and secured hotel rooms for the club. Al Rider maintained the website and communications systems that kept the information flowing, the Rostants hosted 50 teammates for dinner, and Mary Proctor was always available to buy drinks, help set up or clean up, and run errands.

A week before the race our final organizational meeting offered a time for all 100+ Reston Runner participants to gather, eat, share goals, meet crew, purchase team shirts and secure rides. Jim Ashworth offered his experienced and calming perspective on running the JFK in a mini seminar, while Harry Bergmann and Diane Lathom (the quintessential and highly experienced crew team) explained the role of crew to new volunteers.

By race weekend, all details were in order- the only thing left on our lists were eating, sleeping and getting through the event. A crowd of 50 or so joined together at the Clarion Hotel for a pasta dinner, then returned to their rooms for a restful 1-6 hours of sleep, depending on one’s own level of excitement. By 4:45AM, Saturday, November 23, 2002, runners and crew joined together for coffee and breakfast at the hotel, while seven of our teammates opted for the 5AM start.

The whole crowd gathered together at 6:20AM at the gym at Boonesboro High beneath the Reston Runners banner for an impressive group shot. One hundred Reston Runners were hard to miss, with our team singlets and crew pennies.

The gun went off at 7am and the race was on. It was a cold, gray day, but it was not raining, and it was not icy. The runners would face a 3 mile climb on the road, then 6 miles over the rocks, roots and leaves of the Appalachian Trail before seeing their crew for the first time.

By 7:15 AM our early starters were meeting their crew at the first aid station- refilling their water bottles, eating their oranges and assuring each other all was well. By 8:15 AM, Gary Grilliot came into the 9 mile crew stop, taking those mountains at a sub-9 minute pace.

At Weaverton, mile 15.7, Ellen Mannion served chicken noodle soup while support crew changed their runners’ shoes, taped feet and filled water bottles. Runners got word of who was ahead and how far it would take to catch up. “Where’s Al Rider?” more than one runner was heard inquiring. Any chance I could catch Loretta? (Of course the answer was a squint and a “You can try”)

Once off the Appalachian Trail, runners faced 26.2 miles along the C&O Canal. The scenery doesn’t change much- there’s a river on your left and a canal on your right. By mile 27 our leaders were starting to emerge. Seventeen of our front runners were still within 15 minutes of each other, and all were tracking themselves against one runner. “I was still only 6 minutes behind Loretta at that point,” Bruce would explain later. “I was still feeling good at mile 27, and I was still ahead of Loretta!” others would say. Some would find this mid point to be more of a breaking point. We lost 4 of our participants by then -- one to the flu, two ran out of steam, and a fourth ran out of cartilage.

Those who continued maintained motivation in many ways. Some needed to keep their “streak” alive, others needed to make it to the finish so they could curse me and inform me I was dead wrong about the ultra being easier than the marathon. And the rest just wanted to beat Al. Those of us behind Al were simply focused on making those cut-off times before the bus picked us up.

Our Reston Runner cyclists, John Koss, Gary Euliss and Peter Gaaserud kept runners energized, informed and hydrated as they cruised the entire canal section with supplies and details of teammates’ progress.

By dark, half of our runners had finished. Gary sped through his JFK in a mere 7 hours and 49 minutes, followed by Neil Peruski and Steve Burton. In the end, not many people managed to beat Loretta, who took 21 minutes off of her previous PR to finish in 8 hours and 27 minutes, the 4th Reston Runner to cross the finish line. Loretta’s support crew, Deedee Loughran, was heard saying that she never plans to run this race, since helping runners throughout the day was like “watching your friends age before your eyes.”

While the first 23 Reston Runners celebrated their daylight finishes, 21 more were left to bundle up, suck it up, and continue in the dark. Soup become more tasty and the crew’s encouragements became less effective. Blisters had to be ignored and time goals had to be re-set. The 8-mile road section included steep hills and impatient drivers. Runners could see the lights of the finish and hear the cheering crowd as they climbed the final hill. Crossing the finish line made them forget the pain of the mountain rocks, the monotony of the C&O, and the dangers of the dark road.

The JFK 50 finisher’s medal and hug from their crew made the months of training and the long, sometimes painful experience of JFK suddenly worth while. Cliff Dewitt and his massage student offered delicious massages at the finish to ease the pain and speed the healing. Although several were heard at the finish swearing off ultra marathons forever, many of those same runners have since been observed making plans for next year’s race.

Forty nine Reston Runners started the race, and 44 finished. Some of our runners PR’d by over an hour, while others PW’d by more than that. All crew who started, finished, and then even drove their runners home.

The post-race breakfast offered runners and crew a chance to review their efforts in the light of day, after a hot shower and deep sleep. Bill Van Antwerp, Russ Evans and Jim Nagle (all pre-nightfall finishers) cheerfully cooked pancakes, waffles, eggs and sausage for a hungry crowd of 70. As runners proudly displayed their coveted finishers’ medals, each and every one identified one key factor in the success of their race: their crew. And of course, their desire to beat Al.

by Jerry Lewis

Libby and I are completing our second full year in Egypt. It has been a fun-filled and exciting time -- professionally for me and living-wise for both of us. Cairo is a fascinating city and we have both come to appreciate and delight in it. I love the challenge of the assignment and enjoy working with my Egyptian colleagues -- so Libby and I will be staying one more year -- and then return to Washington at the end of 2003.

This year was busy. I ran one marathon in Luxor, Egypt in February and a second one in Paris, France in April. In November, I was part of a five-person relay team in a 100 kilometer race from one major pyramid in Fayoum desert oasis in the West of Cairo to the famous step pyramid at Sakkara just south of Cairo. Our team came in last -- but we had the best spirit and cheered the loudest for each of our team members.

We belong to a running club in Cairo called the Hash House Harriers, an international club of mostly expatriates. We run or walk with them every week in a different part of the desert near Cairo. With this running group, we made several trips around the country – to the Red Sea cities of El Gouna, Taba (on the Israeli border) and Ras Sudr (one of the best places in the world for wind surfing. We didn’t try.) Libby and I joined a hash group of 20 on an outing to St. Catherine’s Monastery at Mount Sinai, (Remember Moses, the Burning Bush and the 10 Commandments,) in South Sinai. We climbed to the top to see the sunrise, part way on camel and then on foot to the peak on 100 steepest rocky steps. I made my third Nile Cruise -- from Aswan to Luxor with the Hash group-- and stayed an extra night at Luxor. Libby and I attended two black tie dinner dances of the Hash – one in the desert under a huge tent organized by the Rugby Club and another on a Nile dinner cruise boat in Cairo. Running shorts were optional dress.

We had six house guests during this year. Two couples from Reston (the Nusbaums and the Hunts) visited in October, the highlight of which was a performance of Aida at the Pyramids -- where a huge stage was especially erected. There was an international cast and hundreds of extras. It was a spectacle.

What a pace we managed in 2002! Happy and Prosperous New Year to you.

by Dixon Hemphill

“Who says I can’t”? These are the words my mother said I shouted to her 75 years ago when, at age four, I had managed to climb onto a five-foot high tree limb by using my tricycle as the first two steps.

Perhaps this was the beginning of the athletic sort of life I have lived ever since. My first race was at a camp where, as a six year-old, I came in last and still remember sobbing that I should have done better. Later, while captain of my high school and college track teams (as a high jumper and pole vaulter) I was bitten by the competition bug. Vaulting against the Olympian Bob Richards in Madison Square Garden in 1943 (I was finished before he took off his warm up suit) inspired me to keep trying to win.

Today, one week before my 78th birthday, I still have theat mindset in spite of several physical setback. First was the bike crash in ‘99 requiring 41 days in three hospitals. Then more hospital visits this year to repair an arteriovenous fistula resulting from the accident, plus an unexpected angioplasty. The latter was performed after I told a cardiologist about my “slowed-down” running and the facts that both my brother and father died of heart attacks.

So where does that leave me today? Well, a program of stretching and walking, followed by easy jogging and eventually road races next spring.

My first road race was as a member of a DC Road Runners relay team competing in a 20K race around Hains Point in 1973. Each of us ran 5K, and how I struggled! I was the slowest on our team but thanks to faster team members we took forst place and I was hooked.

After completing many marathons, 60 triathlons, and hundreds of road races, what’s ahead? Why quit now. I really want to keep going if I possibly can. Call it determination, wanting to be healthy, self satisfaction, or just plain ego. And I’m not alone. Each month five long-time running friends and I meet for lunch. We range in age from 76 to 80. Their reasons for wanting to keep going are the same as mine.

Running has really been good to me. I owned two running stores which provided an income for 10 years. The first road race I directed was organized by Senator Strom Thurman so that tells you how long I’ve been at it. Some of my favorite times were the nine years I coached marathoners. It’s been a fun trip. So when you pass me in a race next spring be sure to say hello. It’s the support and encouragement we older guys get from you younger runners that keeps us going.

Several fall and winter events were followed by generously hosted get-togethers in the homes of our members.

The club again thanks Connie Slack for opening her home to the post-MCM recovery party.

We also thank Hunt and Janet Howell, Sam Robey, and Marj Lane for hosting post Saturday run breakfasts.

And to many others who have hosted special meetings, planning sessions, and spur-of-the-moment events, thanks for bringing Reston Runners together.

“The Power Of Walking”
by Paul Chek
New Zealand Fitness Magazine

Today, many civilised countries are facing the highest incidence of obesity, disease and orthopaedic injury than ever before in recorded history. Even worse we are experiencing this ill health in spite of the fact that we have the greatest number of medical doctors using some of the most advanced medical technology than ever before. Knowing this, if there are things we can do for ourselves, we best get moving now!

There are a few factors that can be correlated with our declining health, such as:

• A tremendous increase in the consumption of medical drugs (85 per cent of Americans are on at least one prescription drug).
• Replacing water consumption with caffeinated and sugar?laden beverages.
• A massive decline in food quality due to soil depletion and use of industrial farming technology, as well as a huge increase in the quantity of processed foods.
• Lack of exercise.

These points merely scratch the surface of reasons why people are becoming so sickly, but I am only going to address the last point in this article.

While many of you could, and probably do, have many reasons why you don't participate in a regular, structured exercise programme, none of you can honestly say that you don't have time to walk.

The human body is not only designed for daily movement, it is essential for optimal physiological function ? which contributes to health and well?being. To demonstrate my point, consider the following benefits of walking.

METABOLISM
Walking is one of the most primal movement patterns known to man. Because walking was essential to our survival during our developmental years, our bodies have developed so that walking and movement are essential to health ? as it has been said, form follows function.

Walking requires the integrated use of our arms, legs and torso. Hundreds of calorie?burning muscles are utilised simply by walking. Walking briskly on a daily basis not only results in calorie burning, it increases enzyme and metabolic activity that may result in increased calorie consumption for up to 12 hours after walking as little as five kilometres. The more de?conditioned you are, the greater the metabolic effect of walking.

Increased metabolism means more than simply burning calories, it means that your body will be more likely to draw in nutrients from your food and supplements. It also means that your desire to drink more water will increase, which will support all your bodily systems of detoxification and elimination, and will improve digestion.

CIRCULATION
Walking results in rhythmic contraction and relaxation of muscles as well as rhythmic pressure changes in body cavities. This results in improved circulation of blood, lymph and even synovial fluid (the lubricating fluid made in joints). Because much of your immune system travels through your body via blood and lymphatic fluids, improving your circulation through daily walking can improve immune function, as well as your metabolism and general health.

MOBILISATION OF INTERNAL ORGANS As you walk, pressure changes in body cavities due to rhythmic skeletal motion and contractions of muscles. The diaphragm is your primary breathing muscle and contracts rhythmically with the abdominal muscles to aid respiration, as well as to stabilise the body. The result of diaphragmatic contraction is a massage for your internal organs. The increased respiratory demand that occurs from muscle actions during walking keeps the internal organs mobile and healthy.

An example of an internal organ dysfunction that often responds well to walking is constipation. When people become sedentary, they lose the natural visceral mobilisation provided by functional exercise.

Couple this loss of needed activity with the dietary habits of modern man, and constipation, along with numerous other problems, is the likely result! In fact, today, it is common for people to report to hospital emergency rooms with terrible back and sciatic pain, only to be told that they are constipated and given a laxative, which frequently alleviates the back or sciatic pain. Consider that in the US, laxatives are the third best?selling drug store item. Most of these people would look and feel much better by simply walking as little as five kilometres a day and drinking an ounce of water for each kilogram of body weight on a daily basis.

THE PMES CONNECTION
The human being is a unique organism in that we are physical (P), mental (M), emotional (E) and spiritual (S) beings. With only a little self?observation, you will quickly realise that any time your physical being is sluggish or functioning suboptimally, your mental, emotional and spiritual well?being also suffers. Most of you would be surprised at the improved metal clarity and the emotional and spiritual well?being that results from walking only five kilometres a day.

TIME TO GET WALKING!
Now that you know that walking can aid in improving all aspects of your well?being, it is time to get moving! Stop driving around a parking lot for 10 minutes just to get a spot next to the front door!

Park at the opposite end of the parking lot and walk. Stop taking elevators and escalators, and start taking the stairs. If you need more vitality in your life, climbing a few stairs when ever possible will be a big step (literally) in the right direction. Also, if you ever have the opportunity to go for a walk or a hike in nature, you will be reaping even more benefit from the uneven terrain and chance to breathe fresh air, not to mention the benefits to your Physical, Mental, Emotional and Spiritual well?being.

Here’s a link to a drug index. Use it to look up the commercial or chemical name of medications. Contains general information and some contraindications for use. http://health.yahoo.com/health/drugs/a.html

http://www.pponline.co.uk/encyc/0908.htm

Mixing strength training routines

Q: I love the strength-training information you have been providing in Peak Performance, but I have a question about it. Is it really necessary to complete the general strength phase of training (which emphasises 'circuits' containing a variety of different whole?body exercises) before trying the movement?specific 'special strength' exercises and then the explosive training? Can one mix the various types of strength training by doing some general, special, and explosive strengthening each week, for example? How does a balance board fit into the overall strengthening plan?

A: Bear in mind that the goal of the general strengthening work is to improve whole?body coordination and strength and particularly to maximise 'core' strength in the abs and low back, which makes it easier to perform the special strength moves with better form and efficiency. If your core and upper?body strength are optimal, it will be easier for you to carry out special strength, movement?specific routines like the one?leg squat and high?bench step?up without unnecessary upper body movement. Not having good body control during the special strength exercises might lead to sub?optimal muscle recruitment in your legs, could reduce the number of sets and reps that you are able to carry out and might also thwart your ability to increase the speed of your special strength exertions. (A key progression with the special exercises is to increase your speed to a rate of movement similar to that associated with your sport.) For these reasons I think it is logical to put the general strengthening first.

Nonetheless, once good whole-body strength is achieved, it is possible to mix the various forms of strength training within a fairly short training cycle, such as a seven?day period. In fact, many of the athletes I coach do exactly that. One factor to be concerned about, however, is that if you are always carrying out one form of strength training just once a week, you may not be getting an adequate stimulus to improve significantly in that area. For that reason, I advocate carrying out the general strength (circuit) workouts at least twice a week when you are attempting to build general strength; likewise, I recommend completion of the special strength sessions 2?3 times a week when you are trying to maximise strength during specific movements. After you have established great general and special strength, you can mix the two types of training within a one?week cycle to maintain both types of strength. Since explosive strength training can suddenly place muscles and tendons under unusually high strain loads, it is important to first fortify the muscles and connective tissues with general and special work.

I do like to introduce the balance board fairly early in the strength training progression ? within the general strengthening period. However, the balance?board routines at this early stage are not over?taxing and are designed primarily to accustom the athletes to using the board for improving balance and agility. Frequency of board usage gradually increases, particularly during the 'neural' (ie explosive) phase of strength training, when many of the special strength activities (one?leg squats, high?bench step?ups, one?leg hops on the spot, one?leg squats with lateral hops, etc) can be performed very quickly with one foot on the board. This kind of training truly optimises functional strength, coordination, and speed.

Does muscle stretching really enhance recovery?

Q: Is there any truth in the notion that stretching your leg muscles after a workout can enhance recovery ? and make it more likely that your muscles will be ready to carry out a high-quality workout on the following day?

A: That is a very interesting question, which can be partly answered with reference to research carried on on chickens. When chickens' wing muscles are artificially (and gently) stretched, protein synthesis rates inside the wing muscle cells increase appreciably, which would obviously boost recovery.

The only problem with this research is that the wing-stretching occurred over prolonged periods of time. Few human runners would be willing ? or able ? to keep their quads or hamstrings stretched for as long as two hours after a workout, so we don't know whether the more limited stretching which humans engage in also bolsters protein synthesis.

However, research carried out with rats has also shown that stretching increases muscle growth and inhibits atrophy, and other research has shown that periodic stretching stimulates the transport of amino acids into muscle cells, accelerates protein construction within the cells and thwarts protein degradation. All of these processes would serve to augment the recovery process.

I think it is reasonable in the light of these various findings to assume that thorough stretching after workouts stimulates processes which enhance recovery. In addition, stretching seems to prepare muscles for the more quiescent activities which follow strenuous workouts and - anecdotally - seems to reduce stiffness experienced 24 hours after a workout. Thus, post-workout stretching may be good for recovery in a variety of different ways.

Take a look at the mailing label on this newsletter. If you see an expire date of 2002, then it’s time for you to renew.

Please take a moment and renew now on-line or by mailing in your renewal using the form in this newsletter or the printable form available on the club website.

We encourage you to renew for two years. Doing this reduces the time spent on data entry and processing.

There are 596 individuals from 493 households who need to renew in 2003. This represents over $10,000 in accounts receivable for the club.

Thanks!

Four Reston walkers met up on the island of Tortola in the British Virgin Islands to join in a 14?mile "Conchathon" on December 7, sponsored by Washington POST columnist Remar Sutton.

Reston Runners Bill and Bonnie Whyte, Alice Tucker and Linda Tucker, joined over 100 people, many from the Washington area, as part of the event which had walkers huffing and puffing up the ridge roads of Tortola, with support from local students and other volunteers offering water, oranges, and even rides for the weary.

The views from the top were more than worth it. It was the fifth such event organized by Remar Sutton, since he began writing about his own struggles to "hunkify" in 1988. The story of the most recent walk appeared in Remar's Washington POST column of December 23. You can check it out on his website, www.WalkwithRemar.com which also has enticing shots of the waters around Tortola.

Here’s one for your bookshelf. Check out the brief description of Inn-to-Inn Walking Guide: Virginia & West Virginia -- $14.95

This is the hiking book for people who love to walk but don’t want to carry a big pack and sleep on the ground at night. If you like to pamper yourself once in a while, these hikes are for you. Trips include the Greenbrier River Trail, the North Bend Rail Trail, West Fork River Trail, the Virginia Creeper Trail, just to name a few of the 20 trips featured in this intriguing guidebook.

Each chapter provides information about a hike’s length, difficulty, scenery, and lodging information, while detailed trail descriptions get you from one inn to another with confidence. Profiles of suggested inns are included, as well as local dining possibilities. Paperback. 2001. 200 pages.

http://www.greenecc.org/stnvltur.html

History
Greene County, formed from Orange County in 1838, was named for Nathanael Greene of American Revolutionary War fame. In 1716 Governor Alexander Spotswood and his "Knights of the Golden Horseshoe" traveled through Greene on their historic expedition to the summit of the Blue Ridge Mountains, reaching Swift Run Gap a short distance from what came to be Stanardsville. Stanardsville has always been the county seat. The present Greene county courthouse was built in 1838 on land donated by Robert Standards and a county office building was completed in 1938. On October 24, 1979 a fire destroyed the county office and part of the courthouse. The courthouse was restored. A new county office administration building was built on the corner of Main Street and Columbia Road.

Swift Run Gap was used by General Stonewall Jackson during the War Between the States to shift troops from the Shenandoah Valley to the Piedmont battle areas. Now U.S. Route 33 crosses the Blue Ridge through Swift Run Gap.

Location
Greene County is located in Central Virginia -- 100 miles southwest of Washington D.C., 90 miles west of Richmond and 12 miles north of Charlottesville. Greene county is bounded by Albemarle, Madison, Page, Orange and Rockingham counties.

Walking Tour of Historical Stanardsville, Virginia
Let's begin our tour on Court Street where you will see (1) the Greene County Court House, built in 1838. This is a fine example of the Greek Revival Court Houses for which Virginia is famous.

Beside it is (2) the old County Jail, built in 1838. Such fame as it has comes from an escape told by John Casler in his "Four Years with the Stonewall Brigade". This building compliments the Court House and was once part of a pair of flanking buildings. It now houses the County Historical Museum.

Across the street is the (3) Stanardsville Methodist Church, built in 1858. Here townspeople nursed soldiers during the Civil War. The gallery, which still exists was used by slaves who drove their masters to church.

Back at the center of town (Main at Ford) looking West you will see similar brick houses on your right: (4) the Davis?Deane House built in 1855, an elegant town house, the lower floor of which was used for doctors' offices, etc. Dr. Davis, once the owner, helped bring the telephone to Stanardsville.

Just beyond is the Grover Morris House, built in 1851 by Thomas H. Gibbons and owned by his granddaughter, Mrs. Grover Morris, until recent years. At the corner to your left is (6) the Gibbons Market built in 1861. It is a fine example of commercial Greek Revival architecture still in use. The exterior is much the same as it was in the 19th century.

Beyond it on your left are three more buildings to be noted. The one?story brick building built by Joseph Ham about 1845. The Ollie Morris house (9) beyond is well over 100 years old. Exact dating on some of these buildings is difficult or impossible because of the loss of tax records.

Turning around and walking east one block, one will come to the Lafayette Hotel, built in 1840. This was an elegant hotel which has also been used as a bar, lawyers' office and even a buggy and harness shop in later years. The brick building just beyond is said to have been slave quarters. Continuing to Rectory Lane, You will see the Episcopal Rectory. This lovely house, built about 1890. is said to be haunted by the wife of an early minister. Next to the Rectory is the Evergreene Country House. This was built by William Mills, a local jurist, who bought the land about 1840 and was active n the area.

Back to Main Street the Victorian home (13) and former office of Dr. Henson was built by Lewis Pendleton, Sr. sometime between 1904 and 1910. Just across the Blue Run creek is the log?bodied Mitchell house built early in the 19th century. It is one of the town's oldest houses.

Out towards the town limits is Shiloh Street. At the end of the this short street is the Shiloh Baptist Church. The original church was built in 1862; the present structure dates from 1907. Back of the church are two other buildings, the smaller is a former black high school (6th, 7th and 8th grades). The larger an elementary school also known as the Odd Fellows Building. Between these two buildings, enclosed by a simple fence and decorated by four boxwoods, is a simple marker: "Unknown Dead of Ewell's Army".

As you return to Main Street turn west. On your immediate right you will see the Shelton?Melone house. Part of this house was built before 1855. The first house (18), now belonging to Mrs. Mary Haught, was built by William Sorrille about 1845. The third house on the right is the Bickers?Comer house, built in 1858.

Just up the hill and across the road is the Jarrell house (20), a large Victorian house built about 1900. Visible just behind it is a smaller building (21) built as Forest Hill Academy, important as an early private school.

Returning to Main Street, you will pass the Stanardsville Baptist Church, one of three churches in the town having an almost identical appearances. Turn west again on Main Street. The first house on your right will be the Rosa Taylor house, built in 1815 by John Sorrille, with the main front room as a store. He also acted as home secretary to President Madison. His sister Nancy Atkins came into possession of the house in 1852. She was briefly the toll house keeper on the Rockingham Toll Road.

Up the hill a short distance is a Victorian house (24), built in 1897 and owned for some years by C.G. Miller, a local funeral director. The next house (25) was built in 1848 by Robert Pritchett an early County Clerk. The front is undoubtedly a later addition.

Across from the Lafayette Hotel is the Eddins?Davis house, A Queen Anne Victorian style house built in 1900. This house was once a boarding house where many teachers lived. Now look across the parking lot to see the Moyer's house . This beautiful old house built in 1917, stands on the home site of William Stanard for whom the town of Stanardsville is named.

Immediately ahead is the IOOF red brick building (28) , the first hot air furnace in the area was installed ? rather unsuccessfully; and it was here in the local pharmacy at the time that people came to hear the area's first radio.

On the corner is (29) Grace Episcopal Church. another provincial Gothic church built in 1901.

Around the corner on Ford Avenue and behind the Episcopal church you come to (30) Miss Violette's Store. The store, no longer open, remains as it has been for many years. It was built by her father in 1917.

Information provided by The Greene County Historical Society

by Tom Conrad

Perfect weather, 45 to 60ºF, sunny, and breeze at our back.. Beautiful course -- green pastureland and valleys, forests with many trees turning yellow, through canyons, and past a couple of lakes and creeks. The Black Hills are the prime area of South Dakota -- great family vacation area and a terrific mountain biking area.

2,200 feet net elevation loss with 700 feet of rise and fall; 2+ mile downgrade with grades up to 10%, which I liked. In total, 13.7 miles were level or rolling (less than 2% grade), 2.5 miles uphill, and 10 miles downhill.

Low key, pleasant event -- 350 marathoners plus 350 relay participants. Marathoners and volunteers were very friendly.

My time was okay – 5h36m, according to my watch (5h33m officially). My first ½ marathon was at 12m27s per mile pace, but I slowed down on the second half.

Pasta dinner was at Mt. Rushmore, an inspiring monument. We saw it in daylight and then when the lights were turned on after dark.

Excellent post-Marathon steak dinner at Elk Creek Steakhouse.

Sightseeing in Rapid City included:

1. Journey Museum, a famous Indian and Pioneer museum. The Black Hills are the oldest mountain range in the U.S.
2. Museum of Geology at the South Dakota School of Mines, with good mineralogical, fossil, and dinosaur displays.
3. Dinosaur Park, a WPA project, that has been a long-time tourist attraction of the region.
4. Stav Kirke Chapel, a 1969 replica of the famous 830-year-old Borgund Church in Norway. A wedding was being held there when I visited.

by Keith Dowling

There are times when I just can’t face another mile – times when my only quasi-solace from a high-noon sun during a July scorcher is a spot of shade from a passing truck, and times when my only refuge from a December headwind is tilting my head downward while praying for the next left-hand turn. These are the times no one sees. The reporters don’t come calling, your shoes are still damp from yesterday, and the bottom line remains the bottom line: You gotta get out that door.

So why do runners do this to themselves? Lay people always ask these types of questions: “Do you run every day?” “You ran 140 miles in a week? Hell, I don’t even drive that far.” “Oh, you ran New York? How far is that marathon?” “What do you think about when you’re our there running?” That last question always gets to me. What do you mean, “What do I think about?” Assuming these people think I’m bored out of my mind, I wonder if they have ever taken a long car trip. Haven’t they battled Beltway-traffic hell from time to time? Talk about endurance. How about those Hollywood snoozers that go on for hours? You actually pay for that!

So in an effort to come up with an intelligent answer to this apparent duel between aerobic activity and the ability to keep sane, I came up with a realization: I don’t just run, I train. Anybody can run, but training takes knowledge. Knowledge is power and that power is what drives my motivation to improve. This realization reminds me of an axiom I read long ago and is the basis of this article: Every training run has a purpose. Understanding that purpose gives meaning to your run and that leads to concentration or “thought.”

I realize not everyone can spend countless hours training, so my goal for this article is to arm you with the basics of running conditioning. Hopefully this knowledge will not only motivate you but also give you an idea of how much time it will take to improve. Oh, and one more thing, the next time someone asks you what you think about while running, tell them this: “I don’t run, I train.”

THE THREE ELEMENTS
There are three essential training zones to endurance running improvement: aerobic training and long runs, V02max training, and threshold/tempo training.

1) Aerobic training makes up the bulk of a distance runner’s week. There are two things to remember about aerobic training.

First, it must remain aerobic. This means you could talk to your running partner throughout your run. If you can’t talk than it’s not aerobic. There are days when you could go faster. Stop! Save those days for numbers 2 and 3 below.

The second thing to remember about aerobic training is that it’s supposed to be enjoyable. With aerobic days you are free to cross train on a mountain bike or go to the gym and hit the elliptical machine. Monotony can ruin a runner’s enthusiasm for the sport and eventually lead to burnout. That’s the last thing an athlete wants to face and can be countered with some imagination and a membership to a fitness club. How long should your aerobic session last? That’s the beauty of this type of training; it’s up to you. I suggest a minimum of 30 minutes of aerobic activity at a time.

For those training for a marathon, long runs are essential for improvement. Long runs every other weekend starting at 8 miles and culminating with a 24-miler two weeks before your goal marathon seems to work the best. A lot of people don’t see the need to run nearly the full marathon distance in training because of the risk of not recovering in time for the big day. My answer to them is that an aerobic long run, which teaches the mind and the body to handle the rigors of a 26.2-mile race, should be slow enough to finish. That means the distance and the time spent running, not the speed of the run, is the priority.

For example, last year I helped a runner (Brian) with no experience finish his first marathon. My training advice for him was very simple. Since his goal was to simply finish his first marathon I based his weekly training priorities around a weekend long run. In the beginning, 6 to 8 miles felt long to Brian. This signaled a weakness in his aerobic conditioning. The solution was to build his long run from 8 miles to 24 miles over the course of 3 months. This was achieved by a “2/1” cycle. Brian went long two weekends in a row then went short on the third. He followed that pattern until he was able to run 24 miles. At that point he knew that he could finish his first marathon, which he did – in 3 hours and 53 minutes and with energy left to spare.

Tempo or threshold training can best be described as a “comfortably hard” effort. How do you know what that effort is? The best way to achieve the correct pace for this workout is by feel. Whereas you could talk to your running partner during aerobic runs, tempo running would limit your conversation to only a few words at a time. A full sentence, unless brief, would be difficult if you are running the correct tempo pace. My experience has shown that 20 minutes of tempo running is all that is needed for improvement. If you add a warm up and warm down this workout could take less than 45 minutes and remain very effective. Since a steady effort with minimal traffic interference is essential for a tempo run, your local high school track is the perfect place for this type of workout. I find a track useful for many reasons: it’s flat, you can keep track of your lap times, and with the help of a partner to hold a water bottle, you can practice drinking. For those of you who despise the monotony of the track, the C&O Canal and the Capitol Crescent Trail are some of my favorite tempo spots.

3) VO2 max is a fancy term for the body’s ability to transport oxygen to the muscles and how well those muscles extract and utilize that oxygen. Therefore the goal in VO2 max training is to increase the ability to transport oxygen to the muscles. Although VO2 max training can be more uncomfortable than the aerobic and tempo training listed earlier, the good news is these workouts don’t take long to be effective. 2 to 3 miles or 15 minutes of VO2 max intervals is all you need to improve. A sample workout might consist of finding a hill that takes about 3 minutes to run at 90% effort. The footing should be solid and the hill grade should be challenging but never so steep that you can’t finish 5 repeats. Anybody who is familiar with Reston knows how easy this hill hunt should be!

Hills are not the only form of VO2 max training. Although hills do factor into my marathon preparation, my favorite place to achieve VO2 max training is on a track with a group. As long as the group is near your level of conditioning, being part of it should make a workout of 5x1000 meters at your current 5k race pace effort seem a little less laborious.

The rest interval in VO2 max training should equal the amount of time you spent running hard. If you spend 3 minutes climbing a hill than you should take about 3 minutes jogging back down. A good measure of whether your rest is sufficient is your performance during your last interval. If you can run as fast on your last interval as you did on your first then you are achieving a great VO2 max session.

For those focusing on shorter races like the 5k and 10k, I would suggest going no further than 90 minutes on your long run and introducing VO2 max and tempo training over a 10-day cycle. In this scheme, in every 10-day period you would have a long run, a tempo run, and a VO2 max session. For marathoners I would suggest the same schedule with the only difference being a priority on extending the long run to close to the marathon distance.

by Tom Conrad

The Oklahoma Marathon was one of my most enjoyable marathons, possibly Number 3 overall, right behind the Pike’s Peak Marathon and my first marathon (Marine Corps Marathon) 20 years ago. I may return to do this marathon. It is a low-key, friendly, small, and fun event. The festivities included an outstanding pasta dinner and motivational program, the marathon itself, and a post-marathon party at the home of Bob Lehew, the Race Director. About 1/3 of the participants were members of the 50 State Marathon Club, the 50 State and DC Marathon Club, and/or the 100 Marathon Club. In other words, many marathon crazies participated.

The marathon was on a pathway along the Arkansas River. It is two loops of a “flat and fast” out-and-back course. The course is pretty, being along the banks of the Arkansas, and the entire 6-mile strip is parkland. The weather was great -- sunny, 45ºF at the start to 65ºF at the finish, and minimal wind.

My time was my fastest this year, 5h34m. My pace for the first half was 12m31s per mile, and the second half was 12m57.5s per mile. I attribute my faster time to a brilliant discovery -- taking quicker steps caused me to walk faster!

Another interesting aspect of the marathon was that there were no police on the course. The course did not cross any streets. The water stops were staffed by Tulsa Boys Home residents and their friends. There was music in a half dozen places, and we passed each group four times. Several of the water stops had food, including bagels, pretzels, bananas, and, of course, Gatorade. Best of all, there was a beer wagon at the finish!

Each of the 286 finishers will receive a shirt with the names and times of all finishers; it is to be sent to us. The finishers’ medallion is a unique design.

The pre-race pasta dinner was the best I have ever attended. About half of the Marathon participants were at the dinner, which was a sit-down affair at the Hilton Hotel. The pasta was excellent -- far better than most pre-race pasta dinners.

Following the dinner, we had an hour-long program with two entertaining MCs. The impetus for the Oklahoma Marathon was explained. The marathon scheduled for Oklahoma in the Fall of 1998 was cancelled. Bob Lebew, who lives in Tulsa and is the president of the 50 State Marathon Club, was asked if he would organize a marathon to benefit Cal Farley’s Boys Ranch and Girls Town USA (in Texas), and he did. The 50 state marathoners really wanted to have a marathon in every state and they needed one in Oklahoma.

This year, there were two beneficiaries: Cal Farley’s Boys Ranch and Girls Town USA, and the Tulsa Boys Home. Proceeds from the marathon provide scholarships to these facilities. About eight young men and one girl from Cal Farley’s Boys Ranch and Girls Town were there to do the marathon, along with director of the Cal Farley facility. One of these young men gave an inspiring talk about how he started living at the Ranch when he was 9 years old and into drugs. He has since turned his life around; he graduated from college, and this will be his 4th Oklahoma Marathon. It was a great testimonial for the environment created by the Cal Farley facility.

The craziest of the marathoners were recognized at the dinner. Norm Frank, who was about to do his 799th marathon. Ray Schwagerman, who has completed all 50 states seven times. Ed Burnham, an 82-year-old who has completed more than 110 marathons Rick Worley, the 71-year-old, who did 200 marathons in 156 consecutive weekends. That streak included three full-rounds of all 50 states. All 53 first-time marathoners were introduced and asked to come forward to be cheered.

The festivities finished with a post-race party at Race Director Bob Lehew’s home, which was in a very nice neighborhood of Tulsa. Bob’s wife made chili and cookies, and there were lots of other goodies. All in all, it was a great marathon festival, and one that I heartily recommend. I will probably return to do this again. In fact, I got so excited about this marathon that I joined the 50 State Marathon Club.

by Anna Bradford

This year the process of managing the JFK details became a swirl of chatter in my head as I struggled to maintain my own motivation for the event. I had been battling a neuroma pain since February, and was frustrated by my own inability to train comfortably for the event. I was relegated to running no more than twice a week, with top mileage of 25 miles one week in September. In October, 2 days before the Baltimore Marathon, I twisted my ankle on my morning run. I ran a painful Baltimore through neuroma and ankle pain, and seriously questioned the wisdom of running the JFK.

Wisdom aside, I really had no choice but to run it, and finish it. Runners have an interesting logic, one rarely understood by family or coworkers.

I slept well the night before, having worked through most of my JFK anxieties in the ‘90s. Race day I felt strong, healthy and experienced. Usually I like to include words like “prepared” and “fit” to that race-day list.

I began the day in my usual conservative manner- walking up slight inclines and jogging down little hills. I noticed there were only a handful of runners behind me- a surprising discovery since I’m usually running somewhere in the middle of the pack. KC Guevara and I decided it was because all the back-of-the-packers had started at 5am. Yeah, that was it.

Approaching the Appalachian trail, I knew I could make up some time. Rocks, roots and leaves were my forté, and “Passing on your left!” was my calling card. I pranced on to the AT- but two steps later found myself hopping on one foot. I’d done it again. I tried to walk, but the ankle talked back, “You fool!” I resorted to my impatient walk. After 4-5 miles I discovered I could jog if the trail was rock-free and not tilted down hill. KC stuck with me, claiming it was “a good pace for her” (they always say that before they leave you) and her company was wonderful. By the time we reached Cramptons Gap at mile 9 our crew was visibly worried. My 15 year old son Stephen, and KC’s fiancé Jason cheered loudly, clearly relieved to see us.

“What happened? We thought maybe we’d missed you!” were their words of comfort. They fed us and filled our water bottles. I asked if anyone had an ankle brace and my dear friend Harry replied, “What color?” Delighted, I said, “Any color!” and he said- Oh, no, sorry. Don’t have one.

We continued down the road, re-hydrated and well-fed with potatoes and oranges. Only 7 more miles, I told myself. And then I’d be off that mountain. For the first time in my JFK history, I wondered if I would have trouble making the time cut-off.

By the time we made it to Weaverton, mile 16, I was the happiest I’d been all day. I was OFF that awful mountain, and jogged on the flat road section to the crew stop. At Weaverton I took at cup of soup from Ellen, sat on a chair, and had Karen tape a budding blister on my foot. Stephen fed me clementines and potatoes. A few hugs from cheering crew, a kiss from my Stephen, and KC and I were on our way.

I felt ready to face the 26 miles ahead. KC and I began visiting more. I learned of her life plans and life questions. We commiserated about husbands (fiancé’s count) and encouraged each other when we felt tired. Stephen and Jason managed to find every possible access to the trail, and met us every 2-3 miles. They hauled our bags to the trail, peeled our clementines, salted our potatoes and refilled our water bottles. “Mom, you’re going to need to pick up the pace a little. Think catching people.” The only people I was catching at that point were the kids walking backward on the trail with their cub scout troops.

After a while, when we were obviously going too slow, Stephen would run backward on the trail to find us, and run back to the aid station with me. His story was always the same, “Al is only 15 minutes ahead of you. You can catch him if you pick up the pace a little.” By about mile 27, KC began to pull ahead of me and I began to shuffle even slower.

By mile 38, I was toast. Runners were passing me by the droves, and Stephen was running more and more with me. I no longer stopped at the aid stations- Stephen jogged alongside me with food and drink, feeding and watering me as we traveled along. “Mom, I don’t think you’re drinking enough. Don’t you want a little more? How about some soup?” I didn’t feel much like a mom at that point, and I most certainly did not feel like a runner.

I finally made it off the Canal and on to the last 8 miles of road. The only runners I saw were those passing me at a walk as I shuffled stiff-legged down the street.

Squinting in the dusk, I saw two familiar figures running toward me- it was Stephen and my older son, Jesse! Things started looking up. I was only a mere 7 miles from the finish and had my own body guards flanking me, keeping me entertained and encouraged. I knew it would be 2 hours before I reached the finish, but I also knew I would do it.

And those boys dragged me in. They hopped and cheered at the mile markers. They ran backwards and tried to get me to catch them (not a chance) and they jogged holding my hands trying to get me to speed up (no chance). They told endless stories about their day, and about the other runners they saw. They beamed when they spoke of having breakfast with the other crew at the church or when they described sneaking into the secret aid stations. Stephen was excited that he’d run over 15 miles that day- a full 12 miles longer than he’d ever run before. They were like Labrador puppies: an unending source of youthful energy and entertainment.

Crossing the finish line in between my two boys was an indescribable joy. It was the hardest JFK I’d endured, and the sweetest 7 miles of pain I’d ever known. By the time I finished in 11 hours and 45 minutes, most of the Reston Runners had gone home, but I couldn’t have been prouder of my victory, our victory.

by Bill VanAntwerp

This race on 28 Sept 2002 was very special in more ways than one. To put it in perspective I need to give you a little history on how I got there. After 9/11 my youngest son enlisted in the Army to do his part. He graduated with honors from boot camp in April. Besides being one of the top guys in PT he came in first out of 200 guys in 2 the mile run. His first duty post was Fairbanks, Alaska where he ran his first 10K for fun. After the race some of his buddies were talking about the Fairbanks Marathon and how it was the second toughest marathon in the country right behind Pikes Peak. (Special point 1? tough course in the middle of nowhere. Now we’re talking.)

The following weekend on a phone conversation he asked how he should train. Of course I couldn’t let him off that easy so I said if he’d do it I would be there. He says he has never beat me in a run, and if I come there he will kick my butt. (Special point 2? The competition begins. I don’t care if he is half my age).

It seems with all his other duties he was not able to train the way we talked. He got in the short runs but never ran over 12 miles and he only did that a couple of times. As for me I was distracted since the end of July because of Training for the Reston Triathlon and I only did a couple of runs in the 10?15 mile range. (Special point 3? To have fun you don’t need to train much. You just need attitude.)

Well after 14 hours on a plane with my wife Linda, we get to Fairbanks and snow flurries. Over dinner the next evening as Tom and I were discussing strategy and who would beat whom,. Linda decided it was best if she didn’t go the start. In fact after being around me for 34 years she didn’t even feel the need to be at the finish. (Special point 4. Wife/mother at the finish is not essential. They just get board, cold, or both. Be considerate. You may have to pay for it later.)

Before the race we both were excited and eager to go. The temp was 27 degrees, cloudy with very damp air. We had studied sections of the course from a car the day before. Most of it we could not see since it was on trails. We knew our approaches were different. My strategy was to walk the first up hill and some of the early steep ones, enjoy the scenery as I go up and down on top of the mountain, then hammer it on the long down sections. With my experience I should catch Tom while having fun. Tom’s strategy was to run easy for most of the up hills trying to stay relaxed and comfortable for most of the first half. Then he was going to run hard the second half. It was evident we could never run together. (Special point 5?Don’t use the other guy’s strategy.)

The race starts. Up the first hill we go, through the college onto the cross country ski trail, in and out of the fog, zig zagging on the snow mobile trail, onto a dirt road in a cloud, up a 4 mile hill and into the sun on top of a mountain. Wow, what more could you ask for. All those clouds below and me looking at snowy mountain peaks in the distance. Is this a great course or what? (Special point 6. You are rarely disappointed on a course in the mountains.)

I see Tom at the top of the next ridge. It’s not half way yet. If I pass him too early he could come back on me. (The old fox is worried.) Running up and down, the road then onto a trail and through the foliage I wonder when I will catch him. I eventually catch him on a steep up hill. We discuss how things are going just before I duck into the bushes. (Nature call) Tom pulls ahead but I catch him on a dirt road. I give him some electrolyte pills and Ibuprofen since his was cramping a little and his back was bothering him. (Special point 7. Competition isn’t everything.)

I run hard on the ups and downs of the dirt road thinking I had better keep moving or he will come back on me. I come to a downhill so steep most races would have roped it. As I try to run this without falling on my face Tom flies by yelling, “Hey old man it’s easier to run it fast than slow.” When I get to the bottom, he is well out of sight but I still think he is mine. I just know he is going to explode.

We are 12 miles from the finish and I have a lot left. After another 8 miles I see him about 1/4 mile ahead. He is mine now. He goes out of site over the ridge and around the bend. I pick the pace up and run harder for a mile or so only to look up and see I haven’t gained an inch. Give me a break! (Special point 8? Experience counts a lot, but don’t underestimate the youth in your competition.)

Tom makes a right after the railroad track then left on a trail and up a hill toward the finish. Needless to say I lost by a couple of minutes in 4:43 – a PW for a marathon but a PB on this course. We finish number 100 and 101 in the open male category out of 200+ men. As I cross the finish Tom is there smiling and I shake his hand congratulating him on his first marathon finish and the win. This was a real tough course for a marathon and he did it as his first. (Special point 9? It helps to have a course with character as it brings out character on the course.)

From my perspective this race was so low key you would think it was a neighborhood turkey trot. The race encourages participation by having relay teams so I figure there were about 500 participants. The people were great, the course challenging,. This event was laid back with no whoop la, no big sponsors, and no race purses for the winners... and it has been going on for 40 years. The mile markers are permanent signs, slightly bigger than a parking sign, and contain the names of families and other individuals who donated each.

As for Tom and me, we agreed that if he is in Fairbanks next year there will be a rematch.

(Thanks to Tom Conrad for providing Don’s extensive report excerpted here.)

Last August, after completing a deceptively tough marathon outside the small tourist and fishing town of Ketchikan, AL, I was given two t-shirts. One of them was for just showing up. It had written across the front, “Life is Good.” The other says in equally small letters, “Keep on Running.” When I put them side by side, I thought they provided a quite message for the future.

This second t-shirt was given to me for being one of the seven marathon finishers, and because it was the last marathon of my first 10 years of running. (Now, get this. Editor.) Kechikan was my 312th completed event worldwide; 282 marathons and 30 longer distance ultras. This count includes 63 events completed outside the USA in 40 countries. It also includes only 10 repeated events.

The unrepeated total (302) and the overall total of 312, may be a world record for the first ten years of running that no one else has claimed. Not a bad effort from August 1992 to August 2002. A rather narrowly focused life; but it’s my life after all.

When I began running, I decided to do every marathon in the world. I cut that back when I discovered my running mortality, and that there are more than 1,000 of them. I can only do 35-40 a year. Instead, I set out to do all the marathons in the USA. I have completed 221 of them and should finish the rest next year. About 250 should do it. My marathon total now stands at 325.

I wish you all well for the coming year.